Four meals under 40 minutes: Panko-crusted cod, more

If you're looking for a healthy menu for your family but don't want to spend all night in the kitchen, try mixing and matching a variety of foods that the entire family will love. Here, Cooking Light contributor Frances Largeman-Roth shows you how to make four meals that take less than 40 minutes to prepare.

Panko-crusted cod with tomato-basil relish
Servings:

Makes 4 servings

Ingredients

    • 2 large egg whites, lightly beaten
    • 1/2 cup panko (Japanese breadcrumbs)
    • 4 (6-ounce) cod fillets
    • 1/2 teaspoon kosher salt, divided
    • 2 tablespoons canola oil
    • 1 cup grape tomatoes, quartered
    • 1/2 cup vertically sliced Vidalia or other sweet onion
    • 2 tablespoons fresh basil leaves
    • 2 tablespoons fresh lemon juice
    • 1/2 teaspoon freshly ground black pepper

Preparation

Baking Directions:

1. Preheat oven to 450 degrees.2. Place egg whites in a shallow dish; place panko in another shallow dish. Dip fish in egg whites; sprinkle fish evenly with ¼ teaspoon salt, and dredge in panko. Heat oil in a large ovenproof skillet over medium-high heat; swirl to coat. Add fish to pan; cook 3 minutes or until browned and very crispy. Turn fish over; place pan in oven. Bake fish at 450 degrees for 7 minutes or until desired degree of doneness.3. Combine remaining ¼ teaspoon salt, tomatoes, and remaining ingredients in a bowl. Serve with fish.

Serving Directions:

CALORIES 255; FAT 8.5g (sat 0.8g, mono 4.6g, poly 2.4g); PROTEIN 33.7g; CARB 9.2g; FIBER 1.2g; CHOL 73mg; IRON 0.8mg; SODIUM 383mg; CALC 43mg

Hamburger steak with onion gravy
Servings:

Makes 4 servings

Ingredients

    • 1 pound ground sirloin
    • 1/2 teaspoon salt, divided
    • 1/2 teaspoon freshly ground black pepper, divided
    • 1 tablespoon canola oil, divided
    • 1 1/2 cups vertically sliced onion
    • 2 teaspoons all-purpose flour
    • 1 cup unsalted beef stock
    • 2 tablespoons thinly sliced green onions (optional)

Preparation

Baking Directions:

1. Divide beef into four equal portions, shaping each into a ½-inch-thick patty. Sprinkle patties evenly with ¼ teaspoon salt and ¼ teaspoon pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat; swirl to coat. Add patties; cook 3 minutes on each side or until browned; remove from pan.2. Add remaining 1 teaspoon oil to pan; swirl to coat. Add vertically sliced onion; sauté 3 minutes or until lightly browned and tender. Sprinkle onion with flour; cook 30 seconds, stirring constantly. Add stock and remaining salt and pepper; bring to a boil. Return patties to pan; reduce heat to medium, partially cover, and cook 5 minutes or until gravy is slightly thickened. Sprinkle with green onions, if desired.

Serving Directions:

CALORIES 259; FAT 14.9g (sat 4.9g, mono 7.2g, poly 1.4g); PROTEIN 23.8g; CARB 6g; FIBER 1g; CHOL 74mg; IRON 2.8mg; SODIUM 408mg; CALC 28mg

Pan-grilled chicken with chorizo confetti
Servings:

Makes 4 servings

Ingredients

    • 4 (6-ounce) skinless, boneless chicken breast halves
    • 1/2 teaspoon kosher salt, divided
    • 1/4 teaspoon freshly ground black pepper
    • Cooking spray
    • 1/4 cup Mexican pork chorizo, casings removed
    • 1/4 cup sliced onion
    • 2 tablespoons diced carrot
    • 1/4 cup diced yellow bell pepper
    • 1/4 cup diced red bell pepper
    • 2 tablespoons diced green bell pepper
    • 1/4 cup unsalted chicken stock
    • 1 tablespoon chopped fresh cilantro

Preparation

Baking Directions:

1. Heat a grill pan over medium-high heat. Sprinkle chicken with ¼ teaspoon salt and pepper. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.2. While chicken cooks, heat a large skillet over medium-high heat. Add chorizo; cook 1 minute, stirring to crumble. Add remaining ¼ teaspoon salt, onion, and carrot; cook 2 minutes, stirring occasionally. Add bell peppers; cook 1 minute or until crisp-tender. Add stock; cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Spoon chorizo mixture over chicken; top with cilantro.

Serving Directions:

CALORIES 254; FAT 8.2g (sat 2.2g, mono 2.9g, poly 1g); PROTEIN 39.2g; CARB 3.6g; FIBER 1.2g; CHOL 133mg; IRON 0.8mg; SODIUM 586mg; CALC 24mg

Spring vegetable pizza with gremolata
Servings:

Makes 4 servings

Ingredients

    • 12 ounces refrigerated fresh pizza dough Cooking spray
    • 1 large fennel bulb with stalks
    • 1 tablespoon olive oil
    • 1/2 cup frozen green peas
    • 1 1/2 cups (3-inch) pieces asparagus, cut in half lengthwise
    • 5 garlic cloves, thinly sliced
    • 2/3 cup part-skim ricotta cheese
    • 3 1/2 tablespoons 2% reduced-fat milk
    • 1/2 teaspoon freshly ground black pepper
    • 1.5 ounces pecorino Romano cheese, grated (about 1/3 cup) 1/4 teaspoon kosher salt
    • 2 tablespoons chopped flat-leaf parsley
    • 1 tablespoon grated lemon rind
    • 1 large garlic clove, minced

Preparation

Baking Directions:

1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500 degrees (keep pizza stone or baking sheet in oven as it preheats).2. Place dough in a microwave-safe bowl coated with cooking spray. Cover and microwave at MEDIUM (50% power) 45 seconds. Let stand 5 minutes.3. Remove stalks from fennel bulb; reserve 1 tablespoon fronds. Cut bulb into thin slices. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Rinse peas in cold water to thaw; drain. Add peas, fennel bulb, asparagus, and sliced garlic to pan; sauté 2 minutes.4. Roll dough into a 14-inch circle on a lightly floured surface; pierce entire surface liberally with a fork. Carefully remove pizza stone from oven. Arrange dough on pizza stone. Combine ricotta, milk, pepper, and pecorino Romano cheese; spread evenly over pizza, leaving a ½-inch border. Bake at 500 degrees for 5 minutes. Carefully remove pizza stone from oven. Top pizza with pea mixture. Bake at 500 degrees for 5 minutes or until crust is browned and crisp. Remove from oven; sprinkle evenly with salt. Combine reserved fennel fronds, parsley, rind, and minced garlic; sprinkle over pizza. Cut into 8 wedges.

Serving Directions:

CALORIES 372; FAT 9.9g (sat 3.4g, mono 4.4g, poly 0.9g); PROTEIN 16.6g; CARB 52.8g; FIBER 10.1g; CHOL 17mg; IRON 3.3mg; SODIUM 658mg; CALC 221mg

Grapefruit, walnut and feta salad
Servings:

Makes 4 servings

Ingredients

    • 1 small red grapefruit
    • 2 tablespoons extra-virgin olive oil
    • 1/2 teaspoon sugar
    • 1/8 teaspoon salt
    • 1/8 teaspoon black pepper
    • 4 cups torn butter lettuce
    • 1 tablespoon crumbled feta cheese
    • 1 tablespoon toasted walnuts

Preparation

Baking Directions:

1. Peel and section 1 small red grapefruit over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 3 tablespoons juice. Discard membranes.2. Combine juice, 2 tablespoons extra-virgin olive oil, ½ teaspoon sugar, 1/8 teaspoon salt, and 1/8 teaspoon black pepper, stirring with a whisk. Divide 4 cups torn butter lettuce evenly among 4 plates; sprinkle 1 tablespoon crumbled feta cheese and 1 tablespoon toasted walnuts over each salad. Divide grapefruit sections evenly among salads, and drizzle with vinaigrette.

Serving Directions:

CALORIES 145; FAT 12.5g (sat 2.4g); SODIUM 156mg

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