Shortcut Cooking
Tricks that'll help you turn convenience foods into memorable meals — in minutes.
Article By: Leslie Fink, MS, RD
If you're tired of takeout but too tired to cook, we have some solutions for
you. Many convenience foods can be easily doctored up so that your meals taste like
real home cooking — but involve far less effort. What's the secret? Cutting back
on lengthy amounts of prep work and cooking time. Here are some of our recommended
shortcut strategies:
- Purchase dried bean, rice and pasta mixes with flavor packets so that you
don't have to measure out lots of spices and seasonings. (Make sure to buy reduced-sodium
varieties if you're following a low-salt diet.)
- Eliminate slicing and dicing with packages of fresh or frozen vegetables
that are already cleaned and chopped or shredded.
- Take home a whole roasted chicken to make a quick chicken salad, burrito
or wrap.
- Use canned and dehydrated soups as tasty bases for heartier soups and stews.
Short on time, Long on Flavor
Not sure you're ready to risk passing off half-home-cooked meals as your
own? Nonsense, says Jodie Shield, M Ed, RD, recipe developer and nutrition consultant
to The Chicago Tribune. "You have to let go of the Brady Brunch mentality--just because something's prepackaged doesn't mean it's not good."
Shield shares some of her super-fast meal ideas with us. A few more tips come
from Bev Bennett, cookbook author and weight loss columnist for The Los Angeles
Times Syndicate.
- For quick jambalaya, stir-fry salad-size shrimp, diced low-fat Italian
sausage and chopped bell pepper. Combine with a cooked Cajun-style rice mix
until well blended.
- One-dish pasta entrées make simple family meals. Try adding chopped
broccoli and diced lean ham to a cooked reduced-fat macaroni and cheese mix.
Or make a vegetarian version with chopped fresh tomatoes and lightly steamed
asparagus tips.
- Feed a crowd with a wild rice-turkey casserole: Stir-fry leftover
turkey breast, chopped broccoli and dried cranberries; combine with a cooked
wild-rice mix.
- Go vegetarian with black bean burritos. Stir-fry diced onions and
combine them with canned black beans (rinsed and drained) and a cooked rice
mix. Layer down the center of tortillas, top with salsa and low-fat shredded
cheddar cheese, roll up, and bake until heated through and the tortillas are
slightly browned.
- Add a dash of lime juice, hot sauce and a cup of chopped cooked chicken
breast to canned chicken soup. Sprinkle with cilantro and you've got hot-and-sour
soup in a jiffy.
- Slice and arrange store-bought, precooked polenta in a 9-inch square
pan; top with soy-based chorizo and a little tomato sauce. Bake until
just heated through, and you'll be dining Italian-style with almost no effort.