The 150 Healthiest 15-Minute Recipes on Earth (9 page)

From Dr. Jonny
: If you’re interested in keeping your weight down, here’s a tip for you. Have some soup. Studies by Barbara Rolls at Penn State University have shown that when people eat soup, they tend to eat fewer calories during the meal. Something about the mix of liquid and food eaten together, which, by the way, does not apply when you simply drink water as an accompaniment to solid food. For some reason it has to be actual soup. And this particular soup is a dandy. High in protein and fiber and absolutely loaded with antioxidants from the Swiss chard, this is a simple one-pot meal that’s not only completely satisfying but remarkably low in calories.

1 cup (160 g) prepared diced onion (or 1 small yellow onion, diced)

1 teaspoon prepared minced garlic (or 2 large cloves, minced)

8 ounces (225 g) presliced cremini mushrooms, optional

1 pound (455 g) leanest ground turkey

1/2 teaspoon salt

1/4 teaspoon fresh ground pepper

4 cups (950 ml) chicken broth

2 tablespoons (28 ml) red wine vinegar

2 teaspoons dried thyme (or 2 tablespoons [4.8 g] chopped fresh)

1/4 teaspoon red pepper flakes, optional

1 can (15 ounces or 425 g) navy beans, drained and rinsed

1 bunch Swiss chard, stemmed and chopped

In a large soup pot, heat the olive oil over medium-high heat. Add the onion, garlic, mushrooms, if using, turkey, salt, and pepper, and sauté for 3 to 5 minutes until the turkey is cooked almost all the way through. Drain any excess fat. Add the broth, vinegar, thyme, red pepper flakes, if using, beans, and chard, and increase the heat to a boil. Reduce the heat, cover, and simmer for about 7 minutes or until the chard is tender.

Yield
: 4 servings
Per Serving
: 616 Calories; 15g Fat (21.3% calories from fat); 50g Protein; 72g Carbohydrate; 28g Dietary Fiber; 90mg Cholesterol; 1168mg Sodium

From Dr. Jonny
: One of the reasons we all love cranberry sauce with our turkey dinner is that turkey just tastes better with a hint of sweet fruit. Chef Jeannette captured the taste of that winning combo perfectly by creatively substituting apricots and oranges for the usual cranberry fare, and then adding a taste of ginger to the mix. The resultant sauce is simply divine, a perfect accompaniment to this healthy, low-fat source of protein, and proof positive that turkey doesn’t have to be just for holidays. In addition to vitamin C, oranges contain both calcium and 3.4 grams of fiber. The taste of this dish is warm and sweet with an exotic hint of Indian spices from the curry and cumin. Note: These fillets travel well; take a couple in a lunchbox or wrap one in a big lettuce leaf for a delicious, flavorful low-carb “sandwich.”

1/2 teaspoon salt

3/4 teaspoon curry powder

1/4 teaspoon ground cumin

4 turkey cutlets (6 ounces or 170 g each)

1 teaspoon almond or coconut oil

1/4 cup (80 g) juice-sweetened apricot spread (we like Polaner’s All Fruit with Fiber)

1/3 to 1/2 cup (80 to 160 ml) prepared orange juice (or fresh squeezed)

1/2 teaspoon dried ginger

Small pinch ground cardamom, optional

1 teaspoon orange zest, optional

In a small cup, mix together the salt, curry powder, and cumin, and sprinkle evenly over the turkey cutlets with your fingers, rubbing to distribute if necessary. Heat the oil in a large skillet over medium-high heat. Add the turkey cutlets in a single layer and cook for 1 to 3 minutes per side or until just cooked through. Remove the turkey cutlets, set aside, and reduce the heat to medium.

Add the jam, orange juice, ginger, and cardamom, if using, and whisk together, deglazing the pan for 1 to 2 minutes or until smooth, stirring in any juices produced by the resting turkey cutlets. Stir in the zest, if using, and spoon over the warm fillets.

Yield
: 4 servings
Per Serving
: 286 Calories; 12g Fat (39.0% calories from fat); 28g Protein; 15g Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 355mg Sodium

From Dr. Jonny
: You can use either ground beef or turkey for this recipe, but choose grass-fed beef or organic turkey! Both taste great and go beautifully with the light glass noodles, flavored with ginger and garlic and sweetened with maple syrup. This delicious dish satisfies on so many levels. The clear glass noodles give you something to chew on without knocking your blood sugar through the roof. The beef (or turkey) mixed with edamame beans gives you a ton of protein; the garlic, red peppers, and ginger inject just the right degree of spice; and just for good measure, the carrots provide a rich helping of vitamin A, potassium, beta-carotene, and the eye-supporting nutrients lutein and zeaxanthin. Strongly recommended: Follow Chef’s Jeannette’s advice and pair with her mineral-rich salad for the perfect meal!

4 ounces (115 g) glass noodles (also called cellophane noodles or clear bean threads)
*

1 pound (455 g) lean ground turkey (or leanest ground beef)

2 teaspoons prepared garlic (or 4 cloves, minced)

1 cup (110 g) prepared shredded carrots (or prepared diced red peppers)

1/4 cup (60 ml) low-salt tamari

2 tablespoons (28 ml) sherry

2 tablespoons (40 g) maple syrup

2 tablespoons (28 ml) water

1 1/2 teaspoons ground ginger (or 1 1/2 tablespoons [9 g] prepared minced ginger)

1/4 teaspoon red pepper flakes, or to taste, optional

2 cups (236 g) shelled, precooked edamame beans (prepared fresh or frozen, thawed)

Prepare the bean threads according to the package directions (usually soaking for 5 minutes in water that’s been boiled and removed from the heat, then draining and rinsing).

While the bean threads are soaking, place the turkey, garlic, and carrots, breaking up the meat to mix, in a large nonstick skillet over medium-high heat. Cook, stirring frequently, for 4 to 6 minutes until the pink is almost gone from the meat. Drain any excess fat.

While the meat is cooking, in a small bowl, whisk together the tamari, sherry, syrup, water, ground ginger, and red pepper flakes, if using. Pour the sauce over the meat and increase the heat to bring to a simmer. When the meat is cooked through and no pink remains (1 to 2 minutes), stir in the edamame and remove from the heat. Toss with the prepared glass noodles to serve.

Yield
: 4 servings
Per Serving
: 388 Calories; 11g Fat (26.8% calories from fat); 26g Protein; 42g Carbohydrate; 3g Dietary Fiber; 90mg Cholesterol; 1271mg Sodium

*
Look for bean threads in Asian markets or the ethnic sections of natural grocers.

From Dr. Jonny
: Okay, I’ll be the first to admit I’m not a huge fan of the sandwich as a go-to meal. Why? Because your basic deli sandwich uses junky, low-quality, high-carb bread and meats that are filled with nitrate and sodium, not to mention sauces loaded with sugar. But there’s no doubt that a sandwich can make an excellent quick (and healthy!) meal, providing you build it with the right materials. We use sprouted-grain wraps and pockets, but you can also use whole-grain options. Sprouted grains retain their natural plant enzymes, which are beneficial for digestion and are also nutrient rich. Some argue that the nutrients in sprouted-grain breads are easier to absorb, but others argue that the effect is minor. No matter. Sprouted, and whole-grain, wraps are preferable to the bulky rolls made with refined white flour that come with the average deli sandwich. Whole grains are fine, but make sure the first ingredient is whole wheat or whole oats, and look for at least 2 grams of fiber per slice, preferably 3. Turkey is a great source of protein (as is Cheddar cheese), and the apples add phytochemicals, fiber, and a crunchy sweet taste that perfectly complements the meat.

1 teaspoon honey mustard

1 sprouted-grain wrap (8 inches or 20 cm diameter)

2 ounces (55 g) sliced turkey breast (also tastes great with smoked!)

1/2 crisp apple (Granny Smith or Honeycrisp work well), unpeeled, cored, and sliced thin (or buy prepared sliced in the refrigerator section)

1 ounce (28 g) grated or sliced Cheddar cheese

Spread the honey mustard evenly over one side of the wrap and place it in a dry skillet over medium heat, mustard side up. Toast the wrap for 1 minute. Layer the turkey and apple evenly over one half of the wrap, leaving a 1/2-inch (1 cm) edge. Sprinkle or lay the cheese evenly over the apple and fold the wrap in half, pressing down with a large spatula to “glue” the sandwich together. Once the bottom half of the wrap is a golden brown, carefully flip it, pressing down evenly again, and allow the other side to toast.

When the cheese is melted and the sandwich is toasted on both sides, it’s ready to serve.

Yield
: 1 sandwich
Per Serving
: 386 Calories; 17g Fat (39.0% calories from fat); 24g Protein; 35g Carbohydrate; 7g Dietary Fiber; 62mg Cholesterol; 411mg Sodium

From Dr. Jonny
: This is a great no-grease answer to a sausage craving, and it’s especially good at breakfast. Low-fat ground turkey takes the place of factory-farmed pork, the apple gives it a terrific sweetness (not to mention an infusion of nutrients such as vitamin C), a plethora of great spices such as thyme and basil give it a nice mouthfeel, and best of all it’s got zero additives (translation: no nitrates!). Low cal and low sugar, this is one sausage you can enjoy without having to worry about how it was made!

1 pound (455 g) low-fat ground turkey

1 small apple, peeled, cored, and grated

1/2 cup (120 ml) chicken broth (or apple cider or water)

1 teaspoon ground coriander

1/2 teaspoon ground ginger

1/2 teaspoon ground fennel

1/2 teaspoon ground nutmeg

1/2 teaspoon ground thyme

1/4 teaspoon dried basil

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon cayenne pepper

In a large mixing bowl, combine all the ingredients and mix with your hands until well combined. Form into eight thin patties. Spray a griddle or large skillet lightly with olive oil and heat over medium heat. Cook the patties for about 4 minutes per side or until cooked through.

Yield
: 4 servings
Per Serving
: 175 Calories; 8g Fat (40.6% calories from fat); 19g Protein; 6g Carbohydrate; 1g Dietary Fiber; 61mg Cholesterol; 422mg Sodium