Healthy and Delicious Recipes - Good for Diabetics, Too
September 2005

I know someone who is a teacher with two small children and a husband who travels for his work. She asked, "Aren't there any recipes out there that are low fat, low sodium, easy to prepare, have only a very few ingredients, healthy,  taste delicious and the kids will like them too? I want everything!" (She's very dramatic, you know.)

Well, Amy, these main dish recipes of 5 ingredients or less are for you and for everyone else who wants to keep things very simple in the kitchen from Jyl Steinback, America's Healthiest Mom.

Italian Chicken Pasta
Hot 'n' Spicy Barbecue Shrimp
Mac 'n' Cheese in Minutes
Three Ingredient Meat Loaf
Salsa Style Fish Fillets
Easy Cheesy Barbecue Beef Fries

Italian Chicken Pasta
Serves:  6
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat broiler on high heat. Line a baking sheet with foil and spray with cooking spray. Arrange chicken tenders on baking sheet; sprinkle with garlic powder and Italian seasoning. Broil 10 to 15 minutes, until chicken is cooked through. Pour pasta sauce into a medium saucepan; add chicken and heat until warmed through. Serves over hot fettuccine.

Jyl's tip: Save time by substituting cooked chicken breast cuts; add seasoning to pasta sauce and prepare as directed.

Hot 'n' Spicy Barbecue Shrimp
Serves:  4
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat broiler on high heat. Line a baking sheet with foil and spray with cooking spray. If using frozen shrimp, thaw first under cold water. Arrange shrimp in a single layer on baking sheet. Combine barbecue sauce and salsa in a small bowl; mix well. Broil shrimp 3 to 4 minutes, until shrimp turn pink and curl. Do not overcook.

Mac 'n' Cheese in Minutes
Serves:  6
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Cook macaroni according to package directions; drain well. Spray pot with cooking spray; return macaroni to pot. Add cheese, half and half and pepper; cook over low heat, stirring constantly, until cheese is melted.

Jyl's tip: You can substitute rotelle or rotini pasta for macaroni and skim milk for half and half (the mixture will not be as thick and creamy with skim milk.) For a twist in flavor, use a combination of cheeses.

Three Ingredient Meat Loaf
Serves:  6
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350ºF. Spray a 9 X 5 inch loaf pan with cooking spray. Combine bread crumbs and 1½ cups of the pasta sauce in a large bowl. Add beef and mix until ingredients are well combined. Press mixture into loaf pan; bake uncovered 1 hour. Spread remaining pasta sauce over top and cook 30 minutes, until meat loaf is completely cooked through.

Salsa Style Fish Fillets
Serves:  4
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 425ºF. Spray a shallow baking dish with cooking spray; arrange fish fillets in a single layer in dish. Sprinkle fillets with Southwest seasoning; pour salsa over top. Cover dish and bake 25 to 30 minutes. Uncover dish; sprinkle with cheese and bake 5 to 8 minutes, until cheese is melted and lightly browned.

Jyl's tip: Substitute any Mexican or salt free spicy seasoning, or a blend of black pepper, red pepper, chili powder, cumin and garlic for Southwest seasoning.

Easy Cheesy Barbecue Beef Fries
Serves:  4
Source:  Supermarket Gourmet
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 400ºF. Line baking sheet(s) with foil and spray with cooking spray; arrange potato wedges on baking sheet(s). Sprinkle potatoes with spicy seasoning; bake 20 to 25 minutes, until cooked through. Spray nonstick skillet with cooking spray; add ground beef and cook, stirring frequently, until browned and cooked through. Add barbecue sauce; cook until hot and bubbly, 3 to 4 minutes. Pour meat sauce over potato wedges; top with cheese and bake 5 to 6 minutes, until cheese is melted.

Jyl's tip: Substitute extra lean ground turkey or textured soy protein for ground beef.