5 Easy Meals

Serve these hearty quesadillas with lime wedges and sour cream.

Active Time 20 minutes Total Time 25 minutes Makes 4 servings

INGREDIENTS

MAKE IT

1. Preheat broiler to high. Line a baking sheet with foil; coat with cooking spray. In a small saucepan combine soy sauce, honey, and lemon juice for glaze; bring to a boil. In a small bowl combine cornstarch with 1 tsp. water; stir into glaze. Cook, stirring, until thick, about 1 minute. Place salmon on baking sheet; broil 10 minutes. Brush with half of the glaze. Broil 2 minutes more. 2. While the salmon is cooking, heat sesame oil in a large skillet. Add spinach; cook until just wilted. Microwave rice to warm. Drizzle salmon with remaining glaze, sprinkle with sesame seeds, and serve with spinach and rice.

NUTRITION PER SERVING 386 calories; 33g protein; 10g fat (2g sat. fat); 38g carbs; 2g fiber; 10g sugar; 5mg iron; 98mg calcium; 541mg sodium

Active Time 15 minutes Total Time 20 minutes Makes 4 servings

INGREDIENTS

1. In a large nonstick skillet heat 1 Tbs. oil over medium-high heat. Add the pepper and onion. Cook, stirring often, about 4 minutes. Add the steak; cook 2 minutes. 2. Divide the cheese evenly over half of each tortilla. Divide steak mixture evenly over cheese. Top with cilantro. Fold tortillas. 3. Heat 1 tsp. oil in the same skillet over medium heat. Add two quesadillas; cook 2 minutes, or until golden. Flip; cook 1 minute more. Repeat with the remaining 1 tsp. oil and quesadillas.

NUTRITION PER SERVING 470 calories; 23g protein; 27g fat (9g sat. fat); 34g carbs; 1g fiber; 4g sugar; 3mg iron; 271mg calcium; 788mg sodium

To keep the rice from getting mushy, be sure it’s cold when added to the pan.

Active Time 25 minutes Total Time 25 minutes Makes 4 servings INGREDIENTS

MAKE IT

1. In a small bowl combine the oyster sauce, soy sauce, and sugar; set aside. In a large nonstick skillet, heat 1 tsp. sesame oil over mediumhigh heat. Add the eggs, and cook until softly scrambled. Transfer to a plate; break into small pieces. 2. Add 1 tsp. sesame oil and the broccolini to the pan; cook 1 minute. Add ⅓ cup water, cover, and steam until just tender, about 2 minutes. Transfer the broccolini to a plate. Add 2 Tbs. olive oil and onion to the pan; cook 1 minute. Add the rice and carrots; cook 2 minutes. Stir in the broccolini, egg, and sauce. Cook 2 minutes more.

NUTRITION PER SERVING 342 calories; 10g protein; 13g fat (2g sat. fat); 46g carbs; 2g fiber; 4g sugar; 3mg iron; 58mg calcium; 575mg sodium

Active Time 15 minutes Total Time 25 minutes Makes 4 servings INGREDIENTS

MAKE IT

1. In a large saucepan, heat the oil over medium heat. Add pancetta. Cook until golden, about 4 minutes. Add the onion; cook until soft, about 5 minutes. Add the garlic and rosemary; cook 30 seconds. 2. Stir in the broth, beans, tomatoes, and farro. Bring to a boil; simmer 10 minutes. Stir in the spinach until just wilted; add salt and pepper to taste. Ladle into bowls; top with Parmesan.

NUTRITION PER SERVING 357 calories; 20g protein; 11g fat (4g sat. fat); 44g carbs; 9g fiber; 4g sugar; 4mg iron; 243mg calcium; 691mg sodium

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