By: Jodie Shield, RD
To help you survive those hectic week nights, we’ve come up with five healthy beat-the-clock menus that can all be prepared in 15 minutes or less from the time you walk in the the door. The recipes for each of the dinner entrees are included. Keep in mind, some of the recipes can be made ahead of time and frozen. Others use quick cooking methods and time-saving prepackaged foods. There’s no need to follow the recipes exactly. Use the vegetables, grains, meats, or seasonings your family enjoys – in other words, just wing it!
- Shrimp stir-fry rice
- Fresh pineapple spears (available in the produce section)
- Fortune cookies
Time saving Tip: Cook the rice in the morning while you’re getting ready, then store in the refrigerator.
Shrimp Stir-Fry Rice
(makes six servings)
2 cups of instant white or brown rice
nonstick cooking spray
6 eggs, beaten
1 tablespoon vegetable oil
3 green onions, chopped
1 cup frozen peas and carrots, thawed
1 6- to 8-ounce bag of frozen salad-size shrimp (precooked), thawed under cold water
4 tablespoons reduced-sodium soy sauce
Prepare rice according to package directions for the microwave. Coat a wok or large skillet with the nonstick cooking spray, and heat until a drop of water sizzles. Scramble eggs in the wok, and set aside. Add the oil, green onions, peas, carrots, and shrimp to the wok, and stir-fry for about five minutes. Add the cooked rice, eggs, and soy sauce, and stir-fry for about three minutes.