Quick and Easy Savory Meals

Do you associate a quick and easy meal with fast food and microwaveable dinners? Well, if that's the case, it's time to get up to speed -Women's Health cooks up SIX savory meals with MINIMAL ASSEMBLY REQUIRED in their April 2008 issue at newstands now!

It all boils down to PRE-PACKAGED FOODS - these items may be more expensive at the checkout line, but these days time is money - at the end of a long work day, it's worth every penny! The days of "cooking" your midweek feasts are over, start "assembling" them - without compromising delectable flavor and taste. Each of these dishes can be served up in LESS THAN 20 MINUTES! You'll fool your dinner guests with a delicious meal - leaving them to wonder how you managed to find the time!

Let's get started...With all the stress in our lives, here’s 12 ways to make things a little bit easier:

BLACK BEAN QUESADILLAS

Prep time: 10 minutes
Cook time: 8 minutes

1 cup low-fat Mexican cheese blend
4 fajita-size flour tortillas
1 tsp jarred chopped garlic
1 can (15=oz) no-salt-added or low-sodium black beans
2 tbsp ground cumin

Preheat broiler. Lightly coat cookie sheet with cooking spray In a large skillet over medium heat, cook black beans, tomatoes, cumin, and garlic until liquid dissolves, stirring occasionally. Place folded tortillas on cookie sheet. Unfold and fill half o each with ¼ of the bean mixture, topped with ¼ of the cheese. Fold over other side of tortilla. Place cookie sheet under broiler and heat for 3 to 5 minutes, watching carefully so tortillas don't burn. Flip and cook for1 to 2 minutes more. Serve with corn salad

Makes 4 servings: Per serving: 330 calories, 8 g fat (4 g saturated), 540 mg sodium, 42 g carbs, 9 g fiber, 21 g protein

SOUTHWESTERN CORN SALAD

Prep time: 5 minutes

1 bag (14 oz) frozen Southwestern vegetable mix without seasoning*
(corn, bell peppers, beans)
1 can (10 oz) Mexican-style tomatoes with limejuice
2 Tbsp ground cumin
1 avocado, pitted and diced (optional)

Empty bag of vegetable mix into bowl and defrost in microwave for 1 ½ to 2 minutes. Drain water. Add tomatoes (including liquid), cumin, and avocado to vegetable mix. (If using seasoned vegetable mix, eliminate cumin.) Toss together; refrigerate until serving.

Makes 4 servings: Per serving: 109 calories, 1 g fat (0 saturated), 417mg sodium, 20g carbs, 8 g fiber, 7 p protein

CRISPY SALMON BURGERS

Prep time: 8 minutes
Cook time: 8 minutes

1 can water-packed pink salmon, sodium
½ cup crushed low-sodium whole-grain crackers (about 15)
3 tbsp light mayonnaise
½ tsp jarred chopped garlic
1tbsp lemon juice

Discard skin from drained salmon and place fish in a bowl. Using a fork, flake fish and mash any small bones. Add whole-grain crackers, garlic, mayo, lemon juice, scallion, and pepper and stir well. Divide salmon mix into fourths and shape into patties. Coat non-stick skillet with cooking spray and place over medium-high heat. Add patties and cook for about 3 minutes on each side, until lightly browned. Serve plain or on toasted buns with lettuce and tomato, if desired.

Makes 1 serving: 310 calories, 18 g fat (3.5g saturated), 602mg sodium, 12 g carbs, 0.5 g fiber, 24 g protein

JEWELED COUSCOUS

Prep time: 5 minutes
Cook time: 5 minutes

1 cup orange juice
½ cup water
½ cup dried cranberries
1 box (10-oz) whole-wheat couscous
1/3 cup shelled unsalted pistachios

Pour orange juice and water into saucepan. Add cranberries and bring to boil. Stir in couscous and remove from heat. Cover and let stir for 5 minutes. Add pistachios. Fluff couscous with fork and serve.

Makes 4 servings: Per serving: 221 calories 4.5g fat (0.5 g saturated), 0.5 mg sodium, 38.5 carbs, 6g fiber, 6.5 g protein

CALIFORNIA BEEF STIR-FRY

Prep time: 5 minutes
Cook time: 10 minutes

4 cup quick-cooking or boil-in-bag brown rice
¾ lb lean beef streings for stir frying (pre-sliced in meat department)
1 bag (12-oz) fresh or frozen stir-fry vegetables
1 container (5-oz) fresh diced tricolor peppers
1 can (8-oz) water chestnuts, drained
5 tbsp stir-fry sauce
1 tbsp vegetable oil

Prepare rice accordin got package directions and cover to keep warm Heat oil on high in a large skillet or wok. Add beef and cook until meat loses its drednes, about 2 minutes. Remover from pan; set aside and cover to keep warm Add stir-fry vegetables, peppers, water chestnuts, and garlic. (If using frozen veggies, prepare according to package directions first.) Don't overcrowd pan, Stir quickly and cook just until vegetables are tender and crisp about 4 minutes. Return beef strips to pan and add in stir-fry sauce. Cook until heated thoroughly, 1 to 2 minutes, then spoon mixture over rice. Sprinkle with sesame seeds and red pepper flakes if desired.

Makes 4 servings: Per serving: 443 calories, 10 g fat (3 g saturated), 288 mg sodium, 56 g carbs, 7 g fiber, 28 g protein

SUNSHINE SPINACH

Prep time: 5 minutes

1 bag (6 oz) baby spinach
1 can (I1 oz) mandarin oranges, drained
1/3 cup sliced almonds
½ cup sesame-miso dressing

Empty bag of spinach into bowl; add mandarin oranges and almonds. Toss with dressing and serve.

Makes 4 servings: Per serving: 148 calories, 8 g fat (0.5 g saturated), 168 mg sodium, 15 g carbs, 3 g fiber, 5 g protein

TURKEY MEATBALL PITAS

Prep time: 8 minutes
Cook time: 5 minutes

12 fresh or frozen turkey meatballs (plain or home-style)
4 whole-wheat pita pockets cut in half
8 tbsp low-fat tzatziki or yogurt dip
4 cup baby spinach leaves
1 tbsp olive oil
1 tbsp oregano
1 tbsp mint leaves
1 tbsp allspice

If needed, arrange meatballs on a plate and microwave about 2 minutes on defrost setting. Place olive oil in a large skillet over medium heat. Add mint, allspice, and oregano; mix. Break meatballs into small chunks and add to skillet. Cook for 5 minutes, stirring frequently. Stuff pita pockets with baby spinach leaves. Spoon the turkey mixture into pita and top with a dollop of tzatziki or yogurt dip. (*If you can't find prepared low-fat tzatziki or yogurt dip, make your own by mixing 1 cup plain nonfat yogurt, 1 teaspoon garlic powder, and /4 cup minced cilantro.)

Makes 4 servings: Per serving: 375 calories, 14.5 g fat (4 g saturated), 650 mg sodium, 39 g carbs, 5 g fiber, 25.5 g protein

HERBED SUGAR SNAP PEAS

Prep time: 2 minutes
Cook time: 3 minutes

1 bag (12 oz) fresh or frozen sugar snap peas
1 tsp olive oil
1 tsp jarred chopped garlic
1 tsp thyme

Steam peas in microwave or steamer until tender-crisp, about 3 minutes. Drain water. Add oil, garlic, and thyme and toss.

Makes 4 servings: Per serving: 51 calories, 1 g fat (0 saturated), 10 mg sodium, 8 g carbs, 3 g fiber, 3 g protein

ASIAN-STYLE CHICKEN SOUP

Prep time: 10 minutes
Cook time: 10 minutes

2 cup cooked shredded chicken breast (leftover or rotisserie chicken)
1 cup sliced white or crimini mushrooms
6 cup low-sodium chicken broth
3 tsp jarred chopped ginger
3 cup baby spinach leaves
1 cup shredded carrots
4 oz dried whole-wheat spaghetti
1 tbsp vegetable oil
2 tsp jarred chopped garlic
½ cup thinly sliced scallion
Red chili flakes (optional)

Bring pot of water to a boil. Add whole-wheat spaghetti and cook until al dente, about 10 minutes. In separate pot, add oil and sauté garlic and ginger until fragrant, about 1 minute. Add chicken broth and bring to boil. Reduce heat and add chicken, carrots, and mushrooms; simmer about 5 minutes. Divide noodles into four bowls. Add scallion and spinach. Ladle broth mixture over noodles and sprinkle with chili flakes, if desired.

Makes 4 servings: Per serving: 334 calories, 8 g fat (1.25 g saturated), 198 mg sodium, 30 g carbs, 4.25 g fiber, 14 g protein

MEDITERRANEAN SALAD

Prep time: 5 minutes

1 bag (5 oz) of spring mix/baby lettuce mix
2 oz low-fat feta cheese
¼ cup balsamic vinegar
1 tbsp olive oil

Head to the salad bar to gather these ingredients:
½ cup chopped red peppers
½ cup chickpeas (garbanzo beans)
1 cup sliced cucumbers
1 cup grape tomatoes
½ cup sliced red onion

Combine all ingredients in a bowl. Toss with balsamic vinegar and olive oil.

Makes 4 servings: Per serving: 152 calories, 9 g fat (2.25 g saturated), 393 mg sodium, 14 g carbs, 2.5 g fiber, 5.5 g protein

CHICKEN TIKKA MASALA

Prep time: 3 minutes
Cook time: 7 minutes

2 pieces fresh or frozen naan heated in oven and cut in half (optional)
3 cup shredded cooked skinless chicken breast
1 cup frozen peas (optional)
1 jar (15 oz) masala simmer sauce

Spray skillet with cooking spray. Add chicken, peas (if desired), and sauce and simmer, uncovered, for 5 to 7 minutes or until heated through. Serve with ½ piece naan, if desired.

Makes 4 servings: Per serving: 162 calories, 8 g fat (2.5 g saturated), 521 mg sodium, 11 g carbs, 1 g fiber, 35 g protein

INDIAN SPICED RICE

Prep time: 5 minutes
Cook time: 17 minutes

1 tbsp olive oil
1 tsp turmeric
1 tsp ground allspice
1 tsp ground ginger
2 tsp ground cardamom
½ cup chopped onion (pre-diced in container or frozen)
1 cup frozen peas and carrots mix
1 cup instant brown rice - Such as Uncle Ben's Fast and Natural Whole Grain Instant Brown Rice
½ cup water

Place oil in large pot and heat on medium. Add spices and cook until fragrant, stirring frequently, about 2 minutes. Add onion and cook until softened, about 3 minutes (longer if frozen). Add peas and carrots and stir. Add rice and water. Increase heat to high and bring to a boil; reduce heat to medium-low or medium and cover. Simmer until water is absorbed, about 10 minutes. Fluff with fork and serve.

Makes 4 servings: Per serving: 228 calories, 4 g fat (0.5 g saturated), 28 mg sodium, 46 g carbs, 3 g fiber, 5 g protein