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

just cooked through. Add the steamed broccoli and sauce mixture to the pan, reduce heat to medium, and stir gently to coat. Cook for 1 to 2 minutes or until hot and glazed. Top with the sesame seeds and serve.
    Yield : 4 servings
Per Serving : 265 Calories; 7g Fat (22.5% calories from fat); 38g Protein; 16g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 1475mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : Serve the chicken and broccoli over 1 1/2 cups (247 g) of hot brown rice or quinoa (look for frozen, prepared, or parboiled quick-cooking brown rice, if you don’t have leftovers).
    If you have 5 More Minutes : Thicken the sauce for better “cling” power. dissolve 1 teaspoon of kudzu into 2 teaspoons of water and mix in well once the sauce is hot. simmer for 1 minute or until thickened.

Nutritious and Delicious
Sweet-and-Sour Chicken
    From Dr. Jonny : If you love sweet-and-sour pork from the local Chinese restaurant, wait till you taste this much healthier version. First of all, it doesn’t have MSG. Second, there are no cheap oils. Third, there’s a nice vitamin boost from the peppers (high in vitamin C, which supports a healthy immune system), antioxidant support from the tomatoes, and iron and fiber from the snow peas, which also provide some vitamin K, an important nutrient for bone health. Fourth, this recipe has zero added sugar. (You’d be amazed at how much sugar is in the average Chinese take-out “sweet–and-sour” dish—how do you think they get it to taste so sweet?) Add the pineapples for still more fiber (and some natural sweetness) plus a nice dose of heart-healthy potassium (not to mention digestive enzymes) and you’ve got a high-protein dish that beats the pants off mass-produced restaurant fare.
Ingredients
    1 can (15 ounces or 435 g) pineapple chunks in water or juice (not syrup!), drained and liquid reserved
    2 tablespoons (28 ml) low-sodium tamari
    2 tablespoons (32 g) tomato paste
    1 to 2 tablespoons (20 to 40 g) honey, to taste
    1 tablespoon (15 ml) apple cider vinegar, or to taste
    1/4 teaspoon red pepper flakes
    2 teaspoons peanut oil
    1 pound (455 g) chicken tenders, halved
    6 ounces (170 g) prepared sliced red and yellow bell peppers with onions (or use 1 large red pepper and 1/2 large onion, chopped)
    1 cup (75 g) stringless snow peas
    1/4 cup (4 g) chopped fresh cilantro, optional
    In a small bowl, whisk together 3 tablespoons (45 ml) reserved pineapple juice, tamari, tomato paste, honey, cider vinegar, and red pepper flakes. Set aside.
    Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and cook for 1 minute on each side. Reduce the heat to medium and add the peppers, onions, and snow peas, sautéing for 2 minutes. Pour in the sauce, mix, and cook, stirring frequently, for about 3 minutes or until the veggies have started to soften. Stir in the pineapple and cook for 1 to 2 minutes or until the pineapple is hot and the chicken is cooked through. Top with fresh cilantro, if using.
    Yield : 4 servings
Per Serving : 259 Calories; 3g Fat (10.5% calories from fat); 32g Protein; 32g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 572mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : serve the sweet-and-sour chicken over 1 1/2 cups (245 g) of hot cooked brown rice mixed with 1 tablespoon of toasted sesame seeds (reheat leftover, or prepare quick-cooking parboiled, or frozen cooked).
    Superspeed Tip : For a cholesterol-free option, use 8 ounces (225 g) of frozen vegan “chicken strips” in place of the real chicken and skip the chicken-sautéeing step altogether. Add the frozen strips when you add the sauce and simmer for 4 minutes or until the strips are hot.
    If you have 30 More Minutes : Marinate the chicken in the sauce in glass in the fridge for 30 minutes for a stronger flavor. remove the chicken to sauté and add the rest of the marinade as directed.
     

One-Step Tangy Tarragon
Chicken Salad
    From Dr. Jonny : Here’s a