EASY-TO-PREPARE DISHES IN 12 MINUTES OR LESS DINNER

37. Spiced Vegetables

In a large casserole, mix ¼ can drained black beans, ¼ can drained diced tomatoes, ½ diced succhini, and ¼ cup diced okra. Cook for up to 10 minutes until well done. Add hot sauce and salt to taste.

38. Pasta with Cauli and Kale
In a pot of boiling water, add 1 serving of angel hair pasta and ¾ cup cauliflower florets. Cook for 3 minutes and remove the cauliflower. Set aside. In another pan, sauté in ½ tablespoon olive oil the following: ½ chopped shallot, 1 clove minced garlic, ¼ cup kale, and the cauliflower florets. Cook for another 4 minutes. Add cooked pasta, 1 tablespoon grated cheese, and ¼ cup water. Toss to combine and serve.

39. Shrimp Pasta
Cook ½ lb. peeled and deveined shrimp for 3 to 5 minutes in ½ tablespoon olive oil. Remove shrimp and sauté 1 tablespoon chopped olives, 1 tablespoons chopped parsley, and 1 clove minced garlic. Cook for a minute then add 1 cup baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook for 3 minutes then add shrimp. Serve with 1 serving of cooked angel hair pasta, cooked according to package directions.

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40. Fish Sticks from Scratch
Preheat oven to 425 degrees. Season 6 strips of cod fillet with ½ teaspoon balsamic vinegar, 1/8 teaspoon salt and 1/8 teaspoon paprika. Dip each fillet in 1 scrambled egg then with ½ cup seasoned bread crumbs. Arrange in a baking sheet, sprits with cooking spray and bake for 8 to 10 minutes. Serve with green salad

41.Chicken Sausage with Couscous
In ½ tablespoon olive oil, place chicken sausage meat. Add ¼ cup chopped onion and crumble the chicken meat with a wooden spoon and cook for about 4 to 5 minutes. Add 1 cup canned crushed tomatoes, 1 clove minced garlic, 1/8 cup chopped basil leaves, salt and pepper to taste. Cook for about 2 minutes and toss with cooked couscous..

42.Orzo and Asparagus Pasta
Boil ¼ lb. asparagus and ½ cup orzo in a small pot of water. After 3 minutes, remove the asparagus and continue cooking the orzo until done. Meanwhile, broil salmon fillet (approximately 5 oz) seasoned with salt and pepper. Flake. In a separate dish, mix together ½ oz. crumbled feta, ¼ tablespoon chopped dill, ½ tablespoon lemon juice, ½ teaspoon olive oil, and pepper. Toss together all ingredients with the flaked fish.

43.Spring Veggies Stir-Fry
In a pan coated with cooking spray, combine the following and cook for 4 minutes: 5 sliced asparagus spears, ¼ cup snow peas, 1/2cup broccoli florets, and ¼ cup fava beans. Set aside. In the same pan, heat 2 tablespoons canola oil, ½ teaspoon grated ginger and 1 chopped scallion. Add the veggies and cook for additional 3 minutes until softened but still crisp inside. Serve as toppings to rice.

44. Veggie-much Fried Rice

Saute cooked rice with ¼ diced zucchini, ¼ cup halved cherry tomatoes, and ¼ can drained black beans. Add 1/8 cup vegetable broth and cook for another 5 to 7 minutes. Set aside. In the same pan, scramble 1 egg and cook for about 3 minutes. Serve the fried rice with egg and ½ tablespoon shredded cheese as toppings.

45.Stir-Fried Spicy Shrimp
Cook over medium-high heat 1/8 teaspoon crushed red pepper and ¼ sliced onion in 1 tablespoon canola oil. Ad ½ sliced red bell pepper, ¼ cup thinly sliced zucchini and squash, and ¼ cup corn kernel. Cook for 5 minutes. Add ¼ lb. shelled and deveined shrimp and cook until shrimps are done.

46.Tuna Salad Pasta
In a bowl, mix together ½ tablespoon balsamic vinegar, ½ tablespoon olive oil, 1/8 tablespoon celery and salt to taste. Add ½ can white tuna flakes, 1 chopped scallion, and ¼ cup grape tomato halves. Cook 1 serving of pasta according to package directions. Toss with the tuna mixture and serve.

47.Salmon in Honey Soy
Season 1 salmon fillet (about 5 oz.) with salt and pepper and broil for 5 minutes. Sprinkle with honey-soy sauce (1/2 teaspoon honey mixed with ½ teaspoon soy sauce). Broil for another 2 to 5 minutes. Serve with rice.

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48.Mushroom Burgers
Prepare the sauce by combining 1 clove minced garlic, ½ tablespoon balsamic vinegar, 1 tablespoon olive oil, and ½ teaspoon finely chopped fresh basil. Sprinkle the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side. Combine the remaining sauce with ½ tablespoon mayonnaise and spread on 1 whole-wheat lightly toasted bun. Arrange the mushroom cap, tomato slice, and lettuce leaf between the bun.

49.Scallops Tropic
To prepare salsa, combine together ½ cup chopped mango, ½ small peeled cucumber (in bite size pieces), ¼ tablespoon grated ginger, 1 teaspoon lime juice, ½ tablespoon olive oil, and 1 tablespoon chopped cilantro. Cook ½ lb sea scallops in ½ tablespoon olive oil. Season with salt and pepper to taste. Continue cooking for 2 minutes or until lightly browned on both sides. Serve with rice and mango salsa.

50. Pasta with Creamy Avocado
In a food processor, puree the following ingredients: ½ lemon juice, 1 clove garlic, 1 tablespoon olive oil, ½ avocado, and 1/8 cup basil. Season with salt to taste. Serve with angel hair pasta cooked according to package directions.

51.Turkey Fritata
In an ovenproof pan, heat ½ tablespoon olive oil. Add the following ingredients: ¼ lb. ground turkey, ½ teaspoon curry powder, and 1/8 cup grated onion. Cook for about 3 to 4 minutes or until turkey is no longer pink. In a separate bowl, beat together 2 whole eggs, 1/8 cup milk, salt and pepper. Add the egg mixture to the pan and cook for 2 minutes until egg begins to set. Transfer the pan to the oven and cook at 425 degrees for about 5 minutes, or until the eggs set.

52. Southern Breakfast Favorite for Dinner
Heat ½ tablespoon olive oil in a pan. Add 1/8 cup chopped onions, 1 tablespoon green bell pepper, and 1 clove minced garlic. Cook for five minutes. In another bowl, combine ½ tablespoon lemon juice, a dash of Tabasco sauce, and ¼ lb. peeled and deveined shrimp. Add this mixture to the pan together with 1 chopped scallion and 1/8 cup chicken broth. Cook for additional 3 to 5 minutes. Serve with rice or quick cooking grits, cooked according to package directions.

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