curry-spiced-shrimpeasy everyday meals

Five tasty weeknight recipes that require minimal time, effort and ingredients

ONE-POT
curry-spiced shrimp and rice

ACTIVE: 20 MIN/TOTAL: 30 MIN
SERVES 4

1 Tbsp olive oil
1 large onion, chopped
2 medium carrots, chopped
Kosher salt and pepper
2 cloves garlic, finely chopped
2 tsp curry powder
1 cup long-grain white rice
1 1/2 lb large peeled and deveined shrimp
1 cup frozen peas
1/2 cup fresh cilantro leaves


1 Heat the oil in a large skillet over medium heat. Add the onion, carrots, 1/2 tsp salt and 1/4 tsp pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Add the garlic and curry powder and cook, stirring, for 1 minute.

2 Add the rice and 2 1/2 cups water and bring to a boil. Reduce heat and simmer, covered, for 15 minutes.

3 Season the shrimp with 1/2 tsp salt and 1/4 tsp pepper and nestle them in the partially cooked rice. Scatter the peas over the top, cover, and cook until the shrimp are opaque throughout and the rice is tender, 4 to 5 minutes more. Fold in the cilantro.

PER SERVING: 396 CAL, 6 G FAT (1 G SAT FAT), 214 MG CHOL, 1,471 MG SOD, 30 G PRO, 54 G CAR, 4 G FIBER

top it off Add a raita (a cool yogurt sauce) to this indian-inspired dish. Mix together Greek yogurt, chopped cucumber, fresh lime juice, ground cumin, and chopped cilantro or mint.


VEGETARIANbroccoli-and-cheddar
broccoli and cheddar cheese soup

ACTIVE: 30 MIN/ TOTAL: 30 MIN
SERVES 4 (MAKES 8 CUPS)

2 1/2-in.-thick slices of bread, cut into 1/2-in. pieces
2 Tbsp olive oil
2 stalks celery, chopped
2 cloves garlic, finely chopped
1 onion, chopped
1 medium russet potato (about 8 oz), cut into 1/2-in. pieces
1 bunch broccoli (about 1 1/4 lb), stalks peeled and thinly sliced
Kosher salt and pepper
1 cup lowfat milk
1/4 tsp freshly grated or ground nutmeg
6 oz extra-sharp Cheddar, coarsely grated


1 Heat oven to 400°F. On a rimmed baking sheet, toss the bread with 1 Tbsp oil. Bake until golden brown and crisp, 5 to 7 minutes; set aside.

2 Heat the remaining Tbsp oil in a large saucepan over medium heat. Add the celery, garlic, onion, potato, broccoli stalks, 3/4 tsp salt and 1/4 tsp pepper and cook, covered, stirring occasionally, until just tender, 5 to 6 minutes.

3 Meanwhile, cut the remaining broccoli inyo small florets. Add the florets and 3 cups water to the vegetables, cover and bring to a boil. Once boiling, the broccoli should be just tender; if not simmer 1 to 2 minutes more.

4 Remove from heat and, using a handheld immersion blender (or a standard blender, working in batches and returning to the saucepan), purée the vegetable mixture. Add the milk and nutmeg and simmer to heat through, about 2 minutes. Add the cheese and stir until melted. Serve with the croutons.

PER SERVING: 403 CAL, 22 G FAT (9 G SAT FAT), 48 MG CHOL, 861 MG SOD, 17 G PRO, 35 G CAR, 5 G FIBER


UNDER 400 CALORIESbroiled-chicken
sticky broiled chicken with cabbage slaw

ACTIVE: 25 MIN/TOTAL: 25 MIN
SERVES 4

2 tsp sugar
3 Tbsp cider vinegar
Kosher salt and pepper
1/2 small green cabbage (about 1 lb), cored and shredded (4 cups)
1 small red bell pepper, thinly sliced
4 scallions, cut into 2-in. pieces
1/4 cup ketchup
1 Tbsp molasses
1 tsp Dijon mustard
4 6-oz boneless, skinless chicken breasts


1 In a large bowl, whisk together the sugar, 2 Tbsp vinegar, and 1/2 tsp each salt and pepper. Add the cabbage, red pepper and scallions and toss to combine. Let sit, tossing occasionally, for at least 10 minutes.

2 Heat broiler. In a small bowl, whisk together the ketchup, molasses, mustard, remaining Tbsp vinegar, and 1/4 tsp each salt and pepper.

3 Pound the thickest part of the chicken so it is 1/2 in. thick. Place on a foil-lined broiler-proof baking sheet and broil until cooked through, 7 to 8 minutes, basting with the ketchup mixture during the last 2 minutes of cooking. Serve with the slaw.

PER SERVING: 252 CAL, 4 G FAT (1 G SAT FAT), 94 MG CHOL, 659 MG SOD, 36 G PRO, 17 G CAR, 3 G FIBER

love your leftovers Make sandwiches by slicing leftover chicken and layering it with the slaw inside a toasted baguette.


HEART-HEALTHYbeef-mushroom-and-green-bea

beef, mushroom and green bean stir-fry

ACTIVE: 25 MIN/ TOTAL: 25 MIN/
SERVES 4

6 oz thin rice noodles
2 Tbsp canola oil
8 oz shilitake mushrooms, stems discarded, caps sliced 3/4 in. thick
8 oz green beans, halved crosswise
1 1/2-in. oiece fresh ginger, sliced into thin strips
1/4 cup low-sodium soy sauce
2 Tbsp honey
1 Tbsp cornstarch
Black pepper
1 lb sirloin steak, sliced 1/8 in. thick


1 Place the noodles in a large bowl. Cover with boiling water and let sit for 15 minutes; drain and return them to the bowl.

2 Meanwhile, heat 1 Tbsp oil in a large skillet over medium-high heat. Add the mushrooms and cook, tossing, for 2 minutes. Add the green beans and cook,tossing, until the green beans are just tender, 2 to 3 minutes. Add the ginger and toss to combine. Transfer the vegetables to the bowl with the noodles (reserve the skillet) and toss to combine.

3 In a small bowl, whisk together the soy sauce, honey and 1 Tbsp water. In a medium bowl, combine the cornstarch and 1/4 tsp pepper. Add the beef and toss to coat.

4 Add the remaining Tbsp oil to the skillet and heat over medium-high heat. Add the beef and cook until browned, about 2 minutes. Add the soy sauce mixture and cook just until slightly thickened, about 1 minute. Serve with the noodles and vegetables.

PER SERVING: 444 CAL, 12 G FAT (2 G SAT FAT), 70 MG CHOL, 616 MG SOD, 27 G PRO, 56 G CAR, 3 G FIBER

switch it up This dish is delicious with almost any protein-try chicken breast, pork loin or shrimp.


SLOW COOKERopen-faced-orange

open-faced orange and cumin-spiced pork sandwiches

ACTIVE: 15 MIN/ TOTAL: 5 HR 15 MIN OR 8 HR 15 MIN/ SERVES 4

1 orange
2 limes
1 Tbsp paprika
2 tsp ground cumin
6 whole cloves (optional)
Kosher salt and pepper
1/2 cinnamon stick
3 lb pork butt or shoulder, trimmed and cut into 4-in. pieces
1/2 small red onion
4 slices country bread
1 bunch spinach, thick stems discarded


1 Zest the orange into a 5-to 6-qt slow cooker. Squeeze the juice of the orange and limes into a measuring cup (you should have about 3/4 cup total). Transfer all but 1/4 cup of the juice to the slow cooker; refrigerate the remaining juice.

2 Add the paprika, cumin, cloves (if using), 1/2 tsp salt and 1/4 tsp pepper to the slow cooker and whisk to combine; add the cinnamon stick. Add the pork and toss to coat. Cook, covered, until pork is tender and easily pulls apart, on low for 7 to 8 hours or on high for 5 to 6 hours.

3 When the pork has 15 minutes left to cook, thinly slice the onion and add it to the reserved juice. Let sit, tossing occasionally, until ready to use. Toast the bread.

4 Remove the cinnamon stick. Using forks, shred the pork and stir it into the cooking liquid. Push the pork to one side. Add the spinach to the other side; season with 1/4 tsp salt and toss until beginning to wilt. Top the bread with the pork, spinach and onions.

PER SERVING: 429 CAL, 14 G FAT (5 G SAT FAT), 125 MG CHOL, 752 MG SOD, 43 G PRO, 30 G CAR, 3 G FIBER

switch it up instead of making sandwiches, pile the pork, spinach and onions on top of Cheddar cheese grits.