Lazy Delicious Volume 8, Issue 1

Lazy Delicious Volume 8, Issue 1 - Food & Nutrition Magazine
blueringmedia/ iStock / Getty Images Plus

Pilfer your pantry to make something out of nothing! Lazy Delicious Volume 8, Issue 1 -

Shrimp Polenta: My favorite last-minute dinner starts with frozen shrimp, which I keep on hand as a quick-cooking lean protein. Put shrimp in a strainer and rinse with cool water to remove ice crystals and separate shrimp. Shake off excess water. Sauté shrimp in a bit of olive oil until shrimp turn pink and opaque. Remove shrimp, add a handful of cherry tomatoes to the pan and cook until they start to burst. Throw in 1 or 2 handfuls of fresh spinach and cook until wilted. Return shrimp to pan and toss until hot. Serve the shrimp mixture over polenta with a drizzle of balsamic vinegar.

— Jessica Ivey, RDN, LD

Ingredient Improv: Instead of polenta, serve the shrimp-vegetable mixture over cooked brown rice or pasta. For a vegetarian version, skip the shrimp and stir in cannellini beans.

Quick Enchiladas: To make quick enchiladas, shred about 2 cups cooked turkey and stir in a splash of taco sauce from a full bottle. Fill the rest of the bottle with water, shake and pour some of it in the bottom of a baking pan. Fill 8-inch flour tortillas with the turkey, roll up and place in a layer in the pan. Pour the rest of the sauce on top, cover and bake at 325°F for 30 minutes. Top with guacamole, chopped tomatoes and cheese, if desired.

— Laura Sabban, MS, RD

Ingredient Improv: Mix cranberry relish with chopped onions, jalapeno and tomatoes for a sweet and spicy salsa, or garnish with refried beans, chopped scallions and lettuce for a more traditional flavor.

Salsa Chicken: Place 4 chicken breasts in a slow cooker, pour a jar of salsa on top and cook 5 hours on high or until chicken reaches an internal temperature of 165°F. Shred chicken and mix with drained canned beans, corn and guacamole. Serve as a dip with tortilla chips.

— Esther Ellis, MS, RD, LDN

Ingredient Improv: To make it a veggie-packed filling for quesadillas, tacos or sandwiches, add a bag of frozen fajita vegetables to the slow cooker up to 2 hours before serving.

Open-faced avocado tuna melt: Open a can of tuna and drain liquid. Place tuna in a bowl with half a small avocado, a touch of mustard and some smoked paprika. Stir to combine. Toast a slice of bread, then top it with a slice of colby jack cheese and place in a toaster oven for 1 minute to melt cheese. Top cheese toast with tuna mixture and add a drizzle of Sriracha sauce, if desired.

— Karman Meyer, RD, LDN

Ingredient Improv: To make a creamy vegan version, mash a drained can of chickpeas with some soft tofu and mix in the avocado, mustard and smoke paprika. Use your favorite vegan cheese.

Egg Roll in a Bowl: In a pan over medium-high heat, sauté ⅓ cup diced onions and minced garlic in 1 tablespoon olive oil for 3 minutes. Add lean ground pork, chicken or beef and cook to its safe internal temperature. Add a bag of coleslaw mix and soy sauce or coconut aminos to taste. Cover and cook until wilted. Enjoy as is or serve with fast-cooking brown rice or other grain.

— Gillean Barkyoumb, MS, RD

Ingredient Improv: To mix up taste and texture, make this dish with broccoli slaw or spiralized vegetables. Make it plant-based by using shelled edamame instead of ground meat.

Food & Nutrition Magazine
Food & Nutrition Magazine publishes articles on food and diet trends, highlights of nutrition research and resources, updates on public health issues and policy initiatives related to nutrition, and explorations of the cultural and social factors that shape Americans’ diets and health.