The 150 Healthiest 15-Minute Recipes on Earth Read Online Free PDF Page A

“high-volume” foods that take up a lot of space in the tummy, have a ton of nutrients, but are low in calories, often because these foods contain a lot of water. Soups and stews are the ultimate high-volume foods, especially when they’re not loaded with cream or other high-calorie ingredients. This is a great stew for long life, containing both high-fiber pinto beans and high-protein chicken, a combination that not only fills you up but keeps you feeling that way for a long time!
Ingredients
    4 cups (950 ml) low-sodium chicken broth
    2/3 cup (160 ml) pico de gallo sauce *
    1 can (4 ounces or 115 g) green chiles, undrained
    2 teaspoons prepared garlic (or 2 small cloves, minced)
    1/2 teaspoon ground cumin
    1/2 teaspoon salt
    1/4 teaspoon cracked black pepper
    2 cups (280 g) leftover shredded or diced cooked chicken (or use 1 package [8 ounces] frozen faux chicken strips)
    1 can (15 ounces or 425 g) pinto beans, drained and rinsed
    1 cup (130 g) frozen corn
    Pour the chicken broth into a large soup pot over high heat and stir in the pico de gallo sauce, chiles, garlic, cumin, salt, pepper, chicken, beans, and corn, and stir to combine. (If using veggie “chicken strips,” add for the last 3 minutes of cooking only.) When the soup boils, reduce the heat and simmer, covered, for 10 minutes.
    Yield : 4 servings
Per Serving : 567 Calories; 7g Fat (10.5% calories from fat); 57g Protein; 83g Carbohydrate; 27g Dietary Fiber; 60mg Cholesterol; 396mg Sodium
    * Find prepared pico de gallo sauce in the Mexican section of your grocery store.
     
    From Chef Jeannette
    If You Have 5 More Minutes : Create a good-for-you garnish for the soup. while the soup simmers, in a small bowl thoroughly mix together 1/2 cup (77 g) of plain greek yogurt; 1 large garlic clove, minced; 1 1/2 tablespoons (25 ml) of fresh-squeezed lime juice; and 1/4 cup (4 g) of chopped fresh cilantro. serve soup with dollops of garnish.
    Superspeed Garnish : Stir 1/2 cup (5 g) chopped fresh cilantro into soup just before serving.
    If You Have 15 More Minutes : Make your own pico de gallo sauce for a fresh burst of nutrients and flavor. combine 2 large, ripe tomatoes, quartered; 1/4 of a red onion; 1/2 of a small jalapeño; 4 cloves of crushed garlic; 1 tablespoon (1 g) of fresh cilantro; and the juice of 2 limes in a food processor. process to the consistency of relish.
     
Lean and Light Sesame Thai
Chicken and Broccoli
    From Dr. Jonny : Talk to ten typical gym rats about their idea of the perfect meal and I guarantee seven of them are going to say “chicken and broccoli.” (I wish I had a ten-dollar bill for every Tupperware container filled with chicken and broccoli that I’ve seen over the years at Gold’s Gym in California!) It’s kind of the ultimate weight-loss, muscle-building meal of lean protein and nutrient-rich vegetables, but Chef Jeannette has whipped up a version that tastes nothing like a “diet” meal. I think of this dish as a healthy version of General Tso’s chicken. Compare this sweet and satisfying version to the breaded, syrupy, high-calorie mess at the typical Chinese takeout: It’s no contest! Plus you can make this healthful, tasty alternative faster than it takes the delivery guy to get to your door!
Ingredients
    1 pound (455 g) broccoli florets, fresh or frozen
    1/2 cup (113 g) Thai sweet chili sauce
    1 tablespoon (20 g) Thai fish sauce
    1 tablespoon (15 ml) low-sodium tamari
    1/4 cup (60 ml) lime juice (preferably fresh squeezed)
    1 tablespoon (15 ml) sesame oil
    1 1/4 pounds (567 g) chicken tenders
    2 tablespoons (16 g) toasted sesame seeds
    In a large pot, steam the broccoli for 2 to 3 minutes or until just tender-crisp (you can also microwave, but steaming is healthiest).
    While the broccoli is steaming, in a small bowl, whisk together the chili sauce, fish sauce, tamari, and lime juice and set aside.
    Heat the oil in a large skillet or Dutch oven over medium heat. Add the tenders and sauté for 1 to 3 minutes per side until