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Video: 4 meals you can make in less than 40 minutes

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    >>> in today's kitchen, what's cooking? meals in minutes. looking for fast, healthy dinners your kids will like.

    >> registered dietician francis roth has new ideas, a contributor to "cooking light" magazine.

    >> it looks delicious.

    >> this is panko-crusted cod, we're going to put a little tomato and basil relish on top.

    >> what did you encrust that in?

    >> panko, japanese bread crumbs , they get a little bit crunchier than regular bread crumbs .

    >> and that's what the tomato little bit you put on top?

    >> basically what you see, vidalia onions, grape tomatoes and basil. so it gives the little hint, flavor of summer before summer is here.

    >> that's 254 calories.

    >> 40 meals in 40 minutes issue.

    >> should we have chicken?

    >> yes.

    >> you know what, i'm going to direct you over here, that's the chorizo confetti that goes on top of the pan- grilled chicken . chorizo is a pork sausage . we went for uncured, because of less sodium. your kids are going to love all of these.

    >> i'm going to wait for the next one.

    >> it's a voting issue.

    >> okay. this is the spring vegetable pizza. with gremolata on top.

    >> it's a little garnish. parsley and lemon rind and garlic. and --

    >> it kind of plump it is up.

    >> and asparagus, peas, fennel.

    >> you take the dough and then, do you put cheese on it or how do you do it?

    >> it is a mixture of pecorina, skim milk and ricotta. we've rolled it really fin it gives you fewer calories and makes it crunchier.

    >> when do you add the veggies. you bake it for five minutes with the cheese, take it out. add the veggies, bake it for five more minutes at 500 degrees.

    >> very good.

    >> this is hamburger steak . have you ever had that?

    >> i grew up on this.

    >> the difference is that you serve it like a steak as opposed to serving it like a burger. we used ground sirloin.

    >> what kind of steak?

    >> salisbury steak .

    >> this is obviously a family favorite and so fast, only six ingredients. delicious. we're serving it with our grapefruit walnut and feta salad which can go with any of these, and it would still be under 40 minutes.

    >> that's delicious.

    >> what's the seasoning in that?

    >> that's the flavor from the vidalia onion . you cook it with flour so it gets thick like a gravy. half the sodium of a regular gravy.

    >> all recipes are on our website.

TODAY recipes
updated 4/18/2013 10:54:47 AM ET 2013-04-18T14:54:47

Recipe: Panko-crusted cod with tomato-basil relish

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

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

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

Serving Size

Makes 4 servings

Recipe: Hamburger steak with onion gravy

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

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

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

Serving Size

Makes 4 servings

Recipe: Pan-grilled chicken with chorizo confetti

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

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

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

Serving Size

Makes 4 servings

Recipe: Spring vegetable pizza with gremolata

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

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

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

Serving Size

Makes 4 servings

Recipe: Grapefruit, walnut and feta salad

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

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

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

Serving Size

Makes 4 servings

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