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 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 you family enjoys – in other words, just wing it!
- Coo-chi couscous chicken tenders
- Pita crisps (brush pita bread with olive oil, and bake at 425-degrees F for ten minutes)
- Frozen yogurt cone
Time-saving tip: Buy packaged pita crisps, or substitute focaccia bread.
Coo-Chi Couscous Chicken Tenders
(makes six servings)
1 tablespoon olive oil
1 pound chicken tenders
3/4 teaspoon garlic powder
2 teaspoons curry powder, divided in half
1 14-ounce can chicken broth
1 16-ounce package of vegetable medley (available in the produce department)
1 cup uncooked couscous
Place chicken in a medium bowl. Sprinkle with the garlic powder and one teaspoon curry powder; toss to coat. Heat oil in a large, deep skillet over medium-high heat until hot. Add the chicken to the skillet, and stir-fry for about five minutes or until the chicken is no longer pink in the center.
Transfer the chicken to a plate, and set aside. Add the broth, mixed vegetables, and remaining curry powder to the skillet, and bring to a boil over high heat. Cover with the skillet lid, and boil for about two minutes.
Stir in the couscous, and top with the chicken. Cover, and remove from heat. Let stand for five minutes or until the liquid is absorbed.
Variations: Toss in a few raisins for a sweeter flavor, or reduce the curry powder to one teaspoon for a milder dish.