Busy People's Super Simple 30-Minute Menus: 137 Complete Meals Timed for Success

Busy People's Super Simple 30-Minute Menus: 137 Complete Meals Timed for Success

by Dawn Hall
     
 

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After a busy day at home or in the workplace, the best answer to 'What's for dinner?' can be found in one of these delicious super-simple, low-fat, heart smart 30-minute menus. Gone are the days of the vegetable being ready five minutes after the meal starts. In addition, each menu has a pantry list of items you will need but probably already have, a list of cooking… See more details below

Overview

After a busy day at home or in the workplace, the best answer to 'What's for dinner?' can be found in one of these delicious super-simple, low-fat, heart smart 30-minute menus. Gone are the days of the vegetable being ready five minutes after the meal starts. In addition, each menu has a pantry list of items you will need but probably already have, a list of cooking pans and bowls, and a grocery list arranged by supermarket department.

Product Details

ISBN-13:
9781418568733
Publisher:
Nelson, Thomas, Inc.
Publication date:
09/02/2007
Sold by:
THOMAS NELSON
Format:
NOOK Book
Pages:
352
Sales rank:
1,148,880
File size:
1 MB

Read an Excerpt

Super Simple 30-Minute Menus


By Dawn Hall

Thomas Nelson

Copyright © 2007 Dawn Hall
All rights reserved.
ISBN: 978-1-4185-6873-3



CHAPTER 1

CHILLED MEALS

2 Spicy Shrimp Soup
4 Buffalo Chicken Salad Soft Tacos
6 Hawaiian Chicken Salad Sandwich
8 Not Just Another
Chicken Salad Sandwich
10 Freckled Cucumber & Ham Salad
12 Barbequed Chicken Salad
14 Chilled Tex-Mex Black Bean Soup
16 Bold & Spicy Gazpacho
18 Beef & Spinach Salad
with Sweet Lime Dressing
20 Crunchy Crab Salad
22 Little Italy Chicken Salad
24 Honey Dijon Chicken Salad
Sandwiches
26 Tabbouleh Tuna Pockets
28 Smoked Salmon Caesar Salad


Spicy Shrimp Soup

Two-Step Cucumber Salad • Marble Rye Bread


If you like shrimp cocktail, nonalcoholic Bloody Marys, cool refreshing cucumbers from the garden, and cold beverages on a hot summer day, then this is the menu for you! It's an original that will satisfy your taste buds and refresh you after a long, hot day.


SPICY SHRIMP SOUP

1½ pounds cocktail shrimp,
cooked, peeled, and deveined
(40 to 50-count per pound)
3 cups Bloody Mary mix
(nonalcoholic), chilled
½ cup finely chopped celery
1 (14½-ounce) can diced
stewed tomatoes, chilled
½ teaspoon dried parsley


Spicy Shrimp Soup

Yield: 7 servings (1 cup per serving)

Calories: 138 (7% fat); Total Fat: 1g;

Cholesterol: 190mg; Carbohydrate: 9g; Dietary Fiber: 2g; Protein 22g; Sodium: 857mg; Diabetic Exchanges: 2 vegetable, 2½ very lean meat


TWO-STEP CUCUMBER SALAD

½ cup fat-free French salad
dressing, chilled
½ teaspoon prepared
horseradish
2 large cucumbers, chilled


Two-Step Cucumber Salad

Yield: 6 servings (¾ cup per serving)

Calories: 41 (0% fat); Total Fat: 0g; Cholesterol: 0mg; Carbohydrate: 9g; Dietary Fiber: 1g; Protein 1g; Sodium: 203mg; Diabetic Exchanges: ½ other carbohydrate


Instructions

17 MINUTES BEFORE DINNER, start the soup. In a large bowl, stir together 1½ lb shrimp, 3 c Bloody Mary mix, ½ c celery, 1 can stewed tomatoes, and ½ t dried parsley until well mixed. Cover with plastic wrap and keep chilled in refrigerator.

7 MINUTES BEFORE DINNER, start the salad. In a medium bowl, stir together ½ c French salad dressing and ½ t horseradish until well mixed. Set aside. Slice the 2 cucumbers into thin slices and stir into the salad dressing until well coated.

2 MINUTES BEFORE DINNER, ladle the soup into individual bowls and place on the table. Put the cucumber salad on the table along with bread if desired.

NOTE: Buy shrimp already precooked, peeled, and deveined. It costs the same as uncooked and it will save you a lot of time. Also save time by putting the Bloody Mary mix, the can of tomatoes, cucumbers, and French salad dressing in the refrigerator to chill before using.


Supplies List

Timer
Large mixing bowl
Medium mixing bowl
Ladle to serve


Grocery List

PACKAGED

3 cups Bloody Mary mix
(nonalcoholic)
1 (14½-ounce) can diced
stewed tomatoes
1 (8-ounce) bottle
French salad dressing
Prepared horseradish
Marble rye bread (optional)


PRODUCE

2 large cucumbers
Celery


FROZEN

1½ pounds cooked and
peeled cocktail shrimp
(40 to 50-count per
pound)


Pantry List

Dried parsley


Buffalo Chicken Salad Soft Tacos

Fresh Green Bell Pepper Strips with French Honey Dip • Frosted Watermelon Wedges with Fresh Blueberries


This is a terrific summertime menu using ingredients fresh from the garden.


BUFFALO CHICKEN SALAD SOFT TACOS

1 (8-ounce) package fat-free
cream cheese
2 tablespoons plus 1 teaspoon
buffalo chicken wing sauce
1 (13-ounce) can chicken breast
in water, drained
½ cup shredded fat-free cheddar
cheese
1 cup finely chopped celery
2 large tomatoes
6 flour tortillas (from a 16-ounce
package)


Buffalo Chicken Salad Soft Tacos

Yield: 6 servings (1 taco per serving)

Calories: 242 (7% fat); Total Fat: 2g; Cholesterol: 34mg; Carbohydrate: 28g; Dietary Fiber: 3g; Protein 24g; Sodium: 989mg; Diabetic Exchanges: 1½ starch, 1 vegetable, 3 very lean meat


FRESH GREEN BELL PEPPER STRIPS WITH FRENCH HONEY DIP

3 large green bell peppers, cut
into strips
½ cup fat-free French salad
dressing
2 teaspoons honey


Fresh Green Bell Pepper Strips with French Honey Dip

Yield: 6 servings (½ pepper and 2 tablespoons dip per serving)

Calories: 54 (0% fat); Total Fat: 0g; Cholesterol: 0mg; Carbohydrate: 13g; Dietary Fiber: 2g; Protein 1g; Sodium: 203mg; Diabetic Exchanges: 1 vegetable, ½ other carbohydrate


FROSTED WATERMELON WEDGES WITH FRESH BLUEBERRIES

¼ seedless watermelon
¼ cup marshmallow crème
4 ounces fat-free cream cheese
1 tablespoon Splenda granular
1 cup fresh blueberries


Frosted Watermelon Wedges with Fresh Blueberries

Yield: 6 servings (1 wedge per serving)

Calories: 111 (0% fat); Total Fat: 0g; Cholesterol: 3mg; Carbohydrate: 24g; Dietary Fiber: 1g; Protein 4g; Sodium: 99mg; Diabetic Exchanges: 1½ fruit, ½ very lean meat


Instructions

30 MINUTES BEFORE DINNER, set out the cream cheese to soften. Begin making the bell pepper tray with dip. In a small bowl, stir together ½ c French salad dressing and 2 t honey until well mixed. Place the bowl in the center of a large dinner plate. Arrange the bell pepper strips around the dip. Cover with plastic wrap and refrigerate until dinner is ready to be served.

20 MINUTES BEFORE DINNER, start the frosted watermelon. Cut the watermelon into 6 (1-inch) wedges, and place on a platter.

In a small bowl, mix together ¼ c marshmallow crème, 4 oz cream cheese, and 1 T Splenda granular until well mixed. Spread a rounded tablespoon of cream mixture on top of each wedge of watermelon, and then evenly divide the blueberries on top of each of the frosted watermelons. Place on the dinner table.

10 MINUTES BEFORE DINNER, begin the chicken salad. In a medium bowl, stir together 1 package cream cheese, 2 T plus 1 t buffalo chicken wing sauce, 1 can drained chicken breast chopped, ½ c shredded cheddar cheese, and 1 c chopped celery until well mixed.

Spread 1/3 c chicken mixture on half of each flour tortilla.

Cut the tomatoes into 6 (½-inch) slices. Cut the slices in half and place 2 half slices of tomato on top of each chicken salad taco. Fold the flour tortilla over the tomato slices to make a taco.

1 MINUTE BEFORE DINNER, place the tacos on the table along with the bell pepper tray and dip.

Note: For added crunch, add shredded iceberg lettuce on each taco.


Supplies List

Timer
2 small bowls
Medium bowl
Large dinner plate
Platter


Grocery List

PACKAGED

Buffalo chicken wing sauce
1 (13-ounce) can chicken
breast in water
6 flour tortillas
Marshmallow crème
4 ounces fat-free cream
cheese


PRODUCE

Celery
2 large tomatoes
3 large green bell peppers
¼ seedless watermelon
1 cup fresh blueberries


DAIRY

4 ounces fat-free cream
cheese
½ cup shredded fat-free
cheddar cheese


Pantry List

Honey
Splenda granular


Hawaiian Chicken Salad Sandwich

Melon Medley Kebabs


The presentation of the colorful orange and green fruit kebabs along with the unique super-sized sandwich is every bit as refreshing and delicious as it looks.


HAWAIIAN CHICKEN SALAD SANDWICH

2 (13-ounce) cans chicken breast
in water, drained
1 (8-ounce) can sliced pineapple
in pineapple juice, drained
2/3 cup Teriyaki Baste & Glaze
1 (16-ounce) round loaf
Hawaiian sweet bread
2 thin slices red onion
6 leaves red leaf lettuce
3 kebab skewers


Hawaiian Chicken Salad Sandwich

Yield: 8 servings (1/8 sandwich per serving)

Calories: 307 (14% fat); Total Fat: 5g; Cholesterol: 47mg; Carbohydrate: 39g; Dietary Fiber: 1g; Protein 24g; Sodium: 1185mg; Diabetic Exchanges: 2 starch, ½ fruit, 3 lean meat


MELON MEDLEY KEBABS

4 cups cantaloupe (about ½ of a
large melon)
4 cups honeydew melon (about
½ of a large melon)
12 kebab skewers


Melon Medley Kebabs

Yield: 8 servings (3 mini kebabs per serving)

Calories: 58 (0% fat); Total Fat: 0g; Cholesterol: 0mg; Carbohydrate: 14g; Dietary Fiber: 1g; Protein 1g; Sodium: 28mg; Diabetic Exchanges: 1 fruit


Instructions

25 MINUTES BEFORE DINNER, prepare the melon kebabs. Remove the seeds and rind from ½ of a large cantaloupe and ½ of a large honeydew melon. Cut the melons into bite-sized pieces. Thread the pieces of honeydew and cantaloupe alternately on wooden kebab skewers. Cut the kebab skewers in half. Place the kebabs on a platter, cover with plastic wrap, and refrigerate.

10 MINUTES BEFORE DINNER, start the sandwich. In a medium bowl, shred the chicken using a fork. Place in a mixing bowl. Cut the pineapple slices into small pieces. Stir the pineapple and 2/3 c Teriyaki Baste & Glaze into the chicken until well mixed.

Cut 1 round loaf Hawaiian sweet bread in half horizontally. With a spatula, spread the chicken salad on the bottom layer of the bread, pressing firmly into the bread. Separate 2 thin slices red onion into rings and arrange on top of the chicken salad. Place the lettuce on top of the onion slices and place the top layer of bread on the sandwich.

2 MINUTES BEFORE DINNER, cut the sandwich into 8 large, pie-shaped pieces. Secure each wedge with a skewer that has been cut in half and put on the dinner table.

1 MINUTE BEFORE DINNER, place the melon kebabs on the table.


Supplies List

Timer
2-quart pitcher
Medium bowl
Mixing bowl
12 wooden kebab skewers


Grocery List

PACKAGED

2 (13-ounce) cans chicken
breast in water
1 (8-ounce) can sliced
pineapple in pineapple
juice
Teriyaki Baste & Glaze
1 (16-ounce) round loaf
Hawaiian sweet bread


PRODUCE

Red onion
1 head red leaf lettuce
½ large honeydew melon
1 medium cantaloupe


Not Just Another Chicken Salad Sandwich

Watermelon Sandwiches • Baby Carrot Sticks


Don't worry, you don't have to eat two of the same kind of sandwich. This fun menu includes a unique watermelon sandwich filled with a thick, sweet, rich, and creamy filling I know you'll love.


NOT JUST ANOTHER CHICKEN SALAD SANDWICH

1 (13-ounce) can chicken breast
in water, drained
1 (8-ounce) container fat-free
sour cream
¾ cup finely chopped celery
1 teaspoon fat-free Italian
dressing mix
½ teaspoon Italian seasoning
2 tablespoons fat-free
mayonnaise
1 (8-ounce) loaf French bread
Lettuce and tomato (optional)


Not Just Another Chicken Salad Sandwich

Yield: 6 servings (1 sandwich per serving)

Calories: 209 (11% fat); Total Fat: 2g; Cholesterol: 32mg; Carbohydrate: 27g; Dietary Fiber: 1g; Protein 17g; Sodium: 612mg; Diabetic Exchanges: 2 starch, 2 very lean meat


WATERMELON SANDWICHES

1 (8-ounce) package fat-free
cream cheese, softened
¼ cup marshmallow crème
¼ cup Splenda granular
12 (½-inch thick) slices
watermelon


Watermelon Sandwiches

Yield: 6 servings (1 sandwich per serving)

Calories: 106 (0% fat); Total Fat: 0g; Cholesterol: 7mg; Carbohydrate: 19g; Dietary Fiber: 1g; Protein 6g; Sodium: 191mg; Diabetic Exchanges: 1½ fruit, 1 very lean meat


Instructions

30 MINUTES BEFORE DINNER, set the cream cheese out to soften. Make the chicken salad. In a medium bowl, mix together 1 container sour cream, ¾ c finely chopped celery, 1 t Italian dressing mix, ½ t Italian seasoning, and 2 T mayonnaise until well blended. Add the canned chicken to the mixture. Stir until the chicken is well coated. Cover the chicken salad and place in the refrigerator.

23 MINUTES BEFORE DINNER, prepare the watermelon sandwiches. In a small bowl, mix together 1 package cream cheese, ¼ c marshmallow crème, and ¼ c Splenda granular until well blended.

Remove the rind from the watermelon slices. Using a 4-inch round cookie cutter, cut each watermelon slice into a circle; these circles will act as slices of "bread" for our watermelon sandwiches. In order not to waste these tasty leftover pieces, I suggest cutting the scraps into bite-size pieces and placing them in a large bowl to use for snacks.

Spread the crème mixture over the 6 watermelon slices. Place the remaining slices of watermelon on top of the cream mixture. Arrange on a platter with a lip so the juice from the watermelon will not run off the platter.

5 MINUTES BEFORE DINNER, assemble the chicken salad sandwiches by cutting the loaf of bread in half horizontally. Spread the chicken salad mixture onto the bottom half of the bread. Add lettuce and tomato slices, if desired. Place the remaining half of the bread on top to complete the sandwich. Cut into 6 individual sandwiches and arrange on a platter on the dinner table.

1 MINUTE BEFORE DINNER, place the watermelon sandwiches and carrot sticks on the dinner table.


Supplies List

Timer
Medium bowl
Small bowl


Grocery List

PACKAGED

1 (13-ounce) can chicken
breast in water
Fat-free Italian dressing mix
Marshmallow crème
1 (8-ounce) loaf French bread


PRODUCE

Celery
Lettuce and tomato
(optional)
½ watermelon


DAIRY

1 (8-ounce) container
fat-free sour cream
1 (8-ounce) package fat-free
cream cheese


Pantry List

Italian seasoning
Fat-free mayonnaise
Splenda granular


Freckled Cucumber & Ham Salad

Ruby Fruit Salad • Reduced-Fat Buttered Crackers


This refreshing menu is light, yet filling and satisfying.


FRECKLED CUCUMBER & HAM SALAD

½ cup fat-free French vanilla
nondairy creamer, chilled
1½ teaspoons ranch salad
dressing mix
1 teaspoon dried dill weed
2 large cucumbers, unpeeled,
sliced thin, chilled
½ cup finely chopped Vidalia
onion, chilled
1 pound extra-lean smoked
ham, cut into bite-size pieces
1 cup fat-free mild cheddar
cheese, shredded


Freckled Cucumber & Ham Salad

Yield: 6 servings (11/3 cups per serving)

Calories: 220 (22% fat); Total Fat: 4g; Cholesterol: 43mg; Carbohydrate: 13g; Dietary Fiber: 1g; Protein 23g; Sodium: 1245mg; Diabetic Exchanges: 1 vegetable, ½ other carbohydrate, 3 lean meat


RUBY FRUIT SALAD

2 cups seedless watermelon,
cut into small bite-size pieces
(or about 1/8 of a seedless
watermelon), chilled
2 cups cantaloupe, cut into small
bite-size pieces (about ½ of a
small cantaloupe), chilled
2 cups fresh pineapple, cut into
small bite-size pieces (about ½
of a small pineapple), chilled
1 (0.3 ounce) box sugar-free
raspberry-flavored gelatin
dessert mix


Ruby Fruit Salad

Yield: 6 servings (1 cup per serving)

Calories: 65 (0% fat); Total Fat: 0g; Cholesterol: 0mg; Carbohydrate: 15g; Dietary Fiber: 1g; Protein 2g; Sodium: 49mg; Diabetic Exchanges: 1 fruit


Instructions

30 MINUTES BEFORE DINNER, prepare the ham salad. In a large bowl stir together ½ c nondairy creamer, 1½ t ranch salad dressing mix, and 1 t dried dill weed until well blended. Set aside.

28 MINUTES BEFORE DINNER, thinly slice 2 cucumbers. Finely chop ½ of a Vidalia onion. Cut 1 lb extra-lean smoked ham into bite-size pieces. Add to the dressing mixture and stir until well mixed. Stir in 1 c shredded cheddar cheese. Cover and keep refrigerated until ready to eat.

15 MINUTES BEFORE DINNER, make the Ruby Fruit Salad. Combine the fruit in a large serving bowl. Sprinkle with 1 box sugar-free raspberry-flavored gelatin dessert mix and gently stir together until the fruit is well coated. Place on the dinner table.

1 MINUTE BEFORE DINNER, place the crackers on a serving plate and put on the dinner table next to the ham salad and the fruit salad.

Note: Put the creamer, cucumbers, onion, and fruit in the refrigerator when you get home from the store to chill them for this menu.


Supplies List

Timer
2 large serving bowls
Serving plate


Grocery List

PACKAGED

Ranch salad dressing mix
1 (0.3 ounce) box sugar-free
raspberry-flavored gelatin
dessert mix
Reduced-fat butter-flavored
or whole wheat crackers


PRODUCE

1 Vidalia onion
1 seedless watermelon
1 cantaloupe
1 fresh pineapple
2 large cucumbers


MEAT

1 pound extra-lean smoked
ham


DAIRY

1 cup shredded fat-free mild
cheddar cheese
½ cup fat-free French vanilla
nondairy creamer


Pantry List

Dried dill weed


(Continues...)

Excerpted from Super Simple 30-Minute Menus by Dawn Hall. Copyright © 2007 Dawn Hall. Excerpted by permission of Thomas Nelson.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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