Introduction
W alking into a kitchen that’s filled with cooking aromas is a delightful and comforting experience. The delicious food and the intimacy you enjoy in your home kitchen can’t be duplicated in a restaurant, carryout joint, or fast-food line. Yet, between work, chores, family obligations, and a badly needed opportunity to unwind, you may find it difficult to get dinner on the table within the time limits that life imposes on you.
If you forgot how enjoyable a home-cooked meal can be or didn’t think home cooking was possible, 30-Minute Meals For Dummies is for you. This book can help you prepare wholesome meals that you may have thought were out of reach, given your busy schedule.
Cooking a great tasting meal isn’t nearly as time-consuming as it’s made out to be, and you don’t have to be a chef to pull it off. Thirty-minute meals are simply a matter of putting a few tips, tricks, and techniques to work. This book helps you master the secrets of making delicious and quick meals by introducing you to marvelous ingredients that make cooking faster, as well as mouthwatering recipes that fit your deadlines.
If you’re used to making reservations instead of dinner, be reassured that you can prepare delicious meals in minutes — in the comfort of your kitchen.
About This Book
I wrote this book for busy people who want to enjoy the pleasures of the table without the frenzied preparation. The ultimate payoff is creating fabulous meals in less time.
You’ve probably scaled back your dinner menus in recent years to speed preparation. We’re all doing that. Maybe you can’t remember the last time you served a couple of sides with the main course — unless it was Thanksgiving. But a plain piece of meat or chicken isn’t dinner, so 30-Minute Meals For Dummies shows you how to make one-dish meals that include vegetables, starches, and the traditional “meat.”
This book transforms soup and salad side dishes into hearty main courses and turns your skillet into a one-dish dinner utensil. You often get everything a meal has to offer in one dish — well, besides adding a scoop of ice cream to the top of your jambalaya for dessert. And when you want a side dish, I have plenty of suggestions that are so easy to do that you can fit them into your 30-minute meal plan.
This book is structured around the equipment, ingredients, and recipe choices that fit your time frame. Each page is packed with my kitchen-tested suggestions for streamlining cooking. Even if you’re an experienced cook, you can pick up useful hints. You get great recipes for classic meals, new dishes, and so much more in these chapters. You’ll be pleased to know that you can fix nourishing and memorable dinners within your time frame.
Use the tips, ideas, and recipes in this book to prepare an occasional speedy meal or to make every night’s dinner easier and more enjoyable. You can skim the book for dinner inspirations or ways to incorporate odds and ends from the refrigerator into your meal planning. No matter what your time frame for a given meal, this book provides answers. From 15-minute entrees to 2-hour cooking sessions (that produce several 30-minute meals), I cover it.
Conventions Used in This Book
To know what to do when recipes call for certain ingredients, see my considerations in the list that follows:
Butter is unsalted.
Broth is canned broth, unless otherwise specified, because it usually contains less sodium than bouillon cubes or powder. Substitute bouillon if you prefer but taste before seasoning with salt.
Canola oil is the oil that I prefer for cooking and for dressings unless I specify olive oil. Both are healthful choices.
Fresh herbs are called for when the color and delicate flavor are important in a recipe. Substitute dry herbs if you prefer, using one third of the amount of fresh.
Fruits and vegetables are washed under cold running water before using. Read labels on packaged salad greens to see if the manufacturer washed the greens; if so, skip that step.
Milk is whole.
Pepper is freshly ground black pepper. The job takes 20 seconds, and the taste difference is worth the time.
Salt and pepper amounts are specified to my taste to save you time. Adjust seasonings to your preference.
And keep the following in mind as well as you peruse the recipes:
Most of the book’s recipes serve four. However, singles and twosomes can be just as pressed for time, and some of the book’s recipes are designed to serve two. Most recipes for four can be halved or quartered for one or two servings. Or make the full amount and freeze the leftovers.
When recipes list a range of servings, the recipe per serving info at the end of the recipe is based on the larger number — meaning the smaller portions.
Finally, this little guy
- Foolish Assumptions
Although I don’t like to jump to conclusions, every author has to make a few assumptions about her audience, which includes you. So if you can identify with any of these descriptions, this book is for you:
- How This Book Is Organized
Starting with the introduction, the book is organized around the equipment, ingredients, and recipe choices that fit your time frame. This book is arranged in five major parts, and each part is divided into chapters that address specific subjects. Keep reading for the highlights of each part.
Part I: Cooking Fast, Eating Well
This part tells you why you should cook even when you don’t think you have the time. Driving up to a fast-food window with your kids in the back seat doesn’t bring your family closer together, no matter what the advertisements suggest. I write about the foods that you can make in the same time that it takes to make the round trip to a burger joint.
I also take the opportunity to help you with some prep work. You could cover your kitchen wall to wall with appliances and gadgets, but only a handful of them are truly timesavers. Sort out the treasures that become your third hand in the kitchen. And every 30-minute cook needs staples — foods you store in the cupboard and use in a variety of cooked dishes. Supermarket shelves are crammed with ingredients that offer varying degrees of convenience. You can find out which ones are really handy and how some mouthwatering recipes can help you make use of staples. I also describe how to turn your kitchen into a model of efficiency that speeds you up instead of slowing you down.
Part II: Mastering Skills for Speed
Thirty-minute skills start before you even step into the kitchen. I’ve always found fresh veggies to be a convenience food that can help you get to the table quickly, so I start this part off by providing my best tips for navigating the produce department. But when you get into the kitchen, you need cooking skills. Traditional techniques, such as sautéing, broiling, and steaming assure you of a dish in less than 30 minutes. Having the right ingredient for the technique helps. This part matches quick foods to preparations.
Having a flair for sauce can turn an ordinary steak into an extraordinary meal — quickly. I share my insight into sauce preparation in this part. You can also consider cooking as an investment. Bank a few hours on the weekend to make a large volume of food, and you have a pay-off in precooked ingredients throughout the week. Stock your freezer with leftovers, and you’ve saved time up for the future.
Part III: Quick Meals without the Hassle
You have all the right equipment and ingredients. You even have the right moves. This part describes all the meals that you can make in 30 minutes or less. Foods such as soups, skillet dinners, or two-fisted sandwiches aren’t off limits to you, the 30-minute cook.
Don’t ignore your sweet tooth or reach for a candy bar thinking that you don’t have time for something truly scrumptious. Desserts aren’t sacrificed in the quick cook’s meal plan. This part also includes recipes and tips for desserts that satisfy anyone yet require minimal effort.
Part IV: Even Quicker Meals without the Hassle
Some days, I feel as if I’m the ball in a soccer game bouncing from one end of town to the other for errands and meetings. That’s when I reach into my bag of desperation tricks. In this part, find out how you too can have almost instant dinner solutions. Serve traditional center-of-plate protein foods, such as chicken breast, beefsteak, or pork. Sauce up simple meats with pan glazes. You can also read about the revolution taking place in the meat department. Combine precooked meat, pork, chicken, and even bacon strips with a few personal touches and serve an almost instant meal.
Dinner may be waiting for you to notice it in the refrigerator. Doggy bags aren’t even fit for a pooch if they linger too long. Put leftover entrees to good use in new dishes. Gather the bits and pieces in the refrigerator for an impromptu meal.
Manufacturers are paying attention to busy consumers, like you, offering a variety of foods that require minimal time and preparation. See how you can use (and improve) on these products to prepare meals at warp speed.
Part V: The Part of Tens
The Part of Tens, which appears in every For Dummies book, contains short practical tips for everything else I want to share. I provide you with a list of my favorite timesaving gadgets and some tips on how to take the stress factor out of the dinner hour (or half hour).
Where to Go from Here
Ladies and gentleman, start your ovens. One of the many great characteristics of all For Dummies books (including this one) is that they’re written so that you don’t have to read them cover to cover. Of course, you can read this book like any other, but you can also jump in anywhere you want and get tuned in. If you need a quick recipe, head over to the appropriate chapter. Or if you need to brush up on cooking techniques, check that chapter out first. It’s all up to you. Just remember to have fun and relax. If you’re white-knuckled with teeth clenched at the dinner table, you won’t be able to enjoy the fruits of your labor.
Part I
Cooking Fast, Eating Well
In this part . . .
Yes, you read the title of this book correctly. You can get a home-cooked meal to the table in 30 minutes or less. In this part, I start with the basics on how to assemble a meal within a limited time frame and why cooking at home can be preferable to eating out or ordering in. You don’t sacrifice nutrition when you cook fast. To the contrary, in this part, I show you how easy it is to assemble a wholesome meal.
But you can’t cook quickly if you don’t have labor-saving ingredients and tools on hand, so I show you how to separate the essentials from the frills and streamline your meals. I also show you how to streamline your kitchen — a 30-minute cook is an organized cook. Find out ways to organize your kitchen and your cooking routine, so you’re not slowed down. Clear the clutter from your countertop and start reading.
W hen your schedule is packed 24/7 or you experience occasional crunch periods, you still have to get dinner on the table as if you had all the time in the world. At times like that, you may nostalgically recall the calm, leisurely meals that you knew as a child. When you cook, you want to make the soups, stews, and hearty skillet recipes that nurture. You want to re-create your childhood dinner experiences.
Food gurus may give you the impression that a dish has to take hours of cooking to be worth eating. Maybe you read magazine recipes that tell you to simmer the dish for 3 hours, and you roll your eyes and wonder what world the food writer inhabits. Certainly not yours or mine!
It’s simply not true that you can’t make good food fast. In fact, cooking gets a bad rap as a time eater. I hate to see this happen, so I combat that myth in this chapter. I use these pages to outline all the benefits to cooking at home and offer some advice on how easy it is to pull off an at-home meal in a jiff. You can get nutritious and satisfying meals that meet your expectations and serve memorable meals that take 30 minutes or less to prepare.
- Dinner Doesn’t Have to Slow You Down
To put the task of preparing dinner into perspective, compare cooking with other tasks that you do regularly around the house. You can get a meal to the table faster than you can
- Making the Case for Cooking
You have demands on your time, but let me share some arguments in favor of your cooking dinner, even though you’re on a tight schedule. I’m sure that some cook-at-home benefits have crossed your mind. (After all, you’re reading this book.) If not, see what you think. I believe that cooking dinner at home provides three major benefits:
Saving time by avoiding the drive-thru
Yes, you read that line right. The food service industry tries to send the message that it’s faster to drive to a fast-food restaurant window than to prepare and sit down for dinner. Fast-food commercials ask, “Why cook when you can cruise to your nearby burger joint and pick up a family’s worth of burgers or fried chicken?”
One answer to the “Why not fast food?” question is that you don’t really save time with that option. Plus, cooking at home is more convenient and less stressful than fighting evening traffic to get to a fast-food place. And after you make it to your local Burger-In-A-Box, you still have to face the energy-sapping aggravation and wasted time of waiting in line and getting home.
Time it from the moment you leave your home until you return with dinner. I bet the whole process takes at least 20 minutes, unless you live under two big, yellow arches. Carryout meals offer no advantage either. Standing in line at 6 p.m. at a rotisserie chicken store isn’t as speedy as making a quick pasta or soup in your kitchen.
I’ve packed this book full of great meals that you can have on the table in around 30 minutes or less. Part III is a good place to start if you want to stack up the time factor and the quality of the recipes in this book against fast food and carryout, although almost every chapter contains at least a recipe or two. And if you’re looking for even quicker meals, check out Part IV.
If you don’t feel like flipping to Parts III or IV, check out the listing that follows for a few dinners that you can make instead of fighting the lines in your supermarket or carryout store. You can get these dishes to the table in ten minutes, guaranteed:
Chicken soup: Heat a couple of cans of chicken soup with leftover or precooked chicken breast meat and a package of frozen peas. Add a dash of hot red pepper sauce and a squirt of lime juice.
- Home cooking for the health of it
This book doesn’t claim to be a health cookbook, but that’s the beauty of it. Compared to eating in many restaurants, cooking dinner at home is an easy way to eat healthier foods. It’s no secret that fast food and carryout dinners are loaded with fat and calories. Just click on the nutrition link of your favorite fast-food restaurant and see what you’re eating. A burger with cheese and a medium order of fries alone have almost 900 calories and 45 grams of fat, and that doesn’t include a beverage.
I’m not going to talk you out of eating fast food occasionally, and I’m not blaming dining out for the fact that more than half the adults in the United States are overweight or obese. However, I can assure you that dining in means that you’re getting the wholesome foods that you want.
- Taking control of what you eat
When you cook at home, you’re mindful of the ingredients and the quantities of the foods you eat, so you’re bound to eat healthier meals. You can make your favorite foods at home quickly — even the items that you love to order in fast-food restaurants — with significantly fewer calories. Your homemade hamburgers made from lean ground beef have fewer calories and less fat than their fast-food counterparts. (If you’re a burger lover like me, check out my recipe for the ultimate burger in Chapter 11.) And a serving of frozen, oven-heated fries has 150 to 200 calories, half of what you get in a restaurant order.
When you get behind the wheel in the mealtime driver seat, you benefit because you
Knowing what’s in the foods that you serve means that you can make adjustments, cutting back on sodium, fat, and calories. The beauty is that you get to choose. For example, as an alternative to adding more salt, squeeze a little lemon juice over a dish. It makes all the flavors livelier. You can’t ask the folks behind the counter of the Chicken Machine to do that for you.
According to Hoyle
To balance your nutritional goals with your time constraints, let the Food Guide Pyramid help you. The Food Guide Pyramid (see Figure 1-1) is a visual food plan designed by the U.S. Government. The pyramid shape emphasizes the role that foods play in relationship to each other. The foods that you should have the most servings of each day are at the base of the pyramid. The foods that you should eat sparingly are at the top. (For more information on the Food Guide Pyramid and planning healthful meals, check out the Dietary Guidelines for Americans online at www.health.gov/dietaryguidelines.)
Using the pyramid, you can choose from a wealth of from-scratch or convenience foods in every category. Take grains for example. Couscous, dinner rolls, pizza crust, pita breads, and tortillas all count in the grain category. Include whole grains, such as whole wheat bread or quick-cooking barley, in your choices.
I don’t follow the pyramid religiously, but I do think about it when I plan meals. I ask myself whether 2 to 4 fruit servings and 3 to 5 vegetable servings are accounted for each day. If I’m falling short, I add an extra vegetable to a stir-fry or serve fruit sauce over frozen yogurt for dinner. (Speaking of stir-fry, it’s one of the five techniques at the heart of 30-minute cooking that I detail in Chapter 6. And Chapter 14 has a couple of tempting dessert fruit-sauce recipes.)
Cooking helps people connect
If you’re cooking for more than one, and especially if you’re cooking for children, the extra effort to prepare dinner at home pays off. Children who eat dinner at home with their parents eat more servings of fruits and vegetables and eat fewer fried foods and drink fewer soft drinks, say researchers. This one is just my opinion, so you’re not going to get the expert citation, but when you cook, you’re giving your family the message that cooking is an enjoyable experience. You get to spend time with and talk to other people. You’re also raising a generation that can feed itself. Or as my daughter says, “At least I won’t have to live on ramen noodles.”
Creating a recipe that becomes your family’s favorite is important. This is the dish that everyone asks for as a reward for hard work or good grades. This doesn’t have to be a fancy dish as long as it’s delicious.
Cooking is also a great excuse to spend time with friends. Having friends in for a home-cooked meal is a great way to connect without the noise of a restaurant interrupting your conversations. If your friends enjoy cooking as well as eating, have everyone help prepare the meal over a glass of wine.
Recalling the sweet-and-sour Chinese carryout dishes that nourished me through college when I didn’t have a kitchen, I was inspired to make a version of this dish at home. It quickly became a mealtime favorite in my house. My Hot and Sweet Chicken recipe in this chapter eliminates the heavy breading and thick cornstarch sauce of the traditional takeout dish. With all the fruit and vegetables in the recipe, I can skip other courses, but I like a rice accompaniment, such as the Almond and Scallion Rice, also in this chapter.
If you add rice to a fast entree, start the rice first. As it simmers, cook the main course.
Making Good Meals Quickly is a Snap
At this point in the chapter, I paint quite a picture about all the reasons why cooking at home is superior to eating out. With all the benefits and considering all the hype about how time-consuming cooking is, you may think that getting a meal to the table in 30 minutes or less is difficult. Well it’s not. And you don’t have to have your own cooking show on TV or even be a veteran with many hours of cooking under your belt to pull it off.
All you need is a plan, and I just happen to have one:
That’s the approach I take to my 30-minute meals. But don’t worry: I provide plenty of suggestions and ideas for side dishes that you can make when you have the time, energy, and appetite. And I devote Chapter 14 to desserts.
If you breathe a sigh of relief when you get to the front of the line at a fast-food restaurant, you’re going to be even more relieved to find out how simple preparing quick meals is when you have a few cooking aids at home. If you can open boxes and have a can opener to handle the metal, you’re ready for fast cooking. But you still may want to read Chapter 2 to get the scoop on blenders, food processors, microwave ovens, and other tools to speed you along. Using a few choice appliances and stocking your cupboards with a few key staples (see Chapter 3) can save time and an emergency call for pizza delivery.
Speaking of packages, the food industry offers so many products that have built-in convenience that you’re never at a loss for shortcuts. Although I cover these products throughout the book, you may be especially interested in Chapter 5 on vegetables or see Chapter 15 about my love affair with prepared meat products.
But if it’s been a while since you prepared a fast meal that you really liked, feel free to skip ahead to Chapter 4 for a bunch of quick tips on getting into a cooking groove. Or you may want to check out how simple the 30-minute cooking techniques are in Chapter 6.
Getting Dinner on in Even Less Time
I like to think that you’re always going to have 30 minutes — the time that it takes to watch the evening news — to cook a meal, but I know it’s not possible. Still, I value the dinner hour, even though it’s shrinking. That’s why you can use many of the recipes in this book to fashion delicious meals in 15 or 20 minutes tops.
In the Recipes at a Glance towards the front of this book, I outline recipes you can make in 20 minutes and recipes that take 15 minutes or less. Use this guide to quickly find inspiration for a meal when even 30 minutes is too long.
For recipes and meals that aren’t salad or starch based, tear open a bag of mixed greens and top with the vinaigrette dressing in Chapter 5, one of the dressings in Chapter 10, or a packaged dressing. Add some whole-grain bread from your supermarket, and you have a satisfying menu.
Hot and Sweet Chicken
This tongue-tingling dish, inspired by the sweet-and-sour Chinese dishes of the ’50s, takes a fraction of the time to prepare because it eliminates the lengthy deep-frying process. Your supermarket produce section features fresh pineapple cut into chunks, saving you a step.
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Yield: 4 servings1 pound boneless, skinless chicken breast, cut into 1-inch cubes2 tablespoons flour1/2 teaspoon salt2 tablespoons oil1 sweet onion, peeled and cut into thin wedges1 green bell pepper, cored, seeded and cut into thin strips1 small jalapeno or serrano chile, seeded and minced1 teaspoon grated fresh gingerroot1 can (6 ounces) unsweetened pineapple juice2 cups pineapple chunks in 1-inch pieces1/2 cup shredded carrots (optional)Pepper to taste
1 Place the chicken in a plastic bag. Add the flour and salt and shake to coat the chicken. Reserve the remaining flour.
2 Heat the oil over medium-high heat in a large, nonstick skillet. Add the chicken cubes to the hot oil and brown on all sides, about 5 minutes total. Remove the chicken and set aside.
For recipes and meals that aren’t salad or starch based, tear open a bag of mixed greens and top with the vinaigrette dressing in Chapter 5, one of the dressings in Chapter 10, or a packaged dressing. Add some whole-grain bread from your supermarket, and you have a satisfying menu.
Hot and Sweet Chicken
This tongue-tingling dish, inspired by the sweet-and-sour Chinese dishes of the ’50s, takes a fraction of the time to prepare because it eliminates the lengthy deep-frying process. Your supermarket produce section features fresh pineapple cut into chunks, saving you a step.
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Yield: 4 servings
1 pound boneless, skinless chicken breast, cut into 1-inch cubes2 tablespoons flour
1/2 teaspoon salt
2 tablespoons oil
1 sweet onion, peeled and cut into thin wedges
1 green bell pepper, cored, seeded and cut into thin strips
1 small jalapeno or serrano chile, seeded and minced
1 teaspoon grated fresh gingerroot
1 can (6 ounces) unsweetened pineapple juice
2 cups pineapple chunks in 1-inch pieces
1/2 cup shredded carrots (optional)
Pepper to taste
1 Place the chicken in a plastic bag. Add the flour and salt and shake to coat the chicken. Reserve the remaining flour.
2 Heat the oil over medium-high heat in a large, nonstick skillet. Add the chicken cubes to the hot oil and brown on all sides, about 5 minutes total. Remove the chicken and set aside.
3 Add the onion, bell pepper, chile, and gingerroot to the skillet and sauté 5 minutes. Sprinkle 1 tablespoon of the reserved seasoned flour into the skillet. Stir to brown the flour. Add the pineapple juice and scrape up any browned bits in the skillet. Add the pineapple chunks and chicken. Stir well. Cover and simmer 10 minutes or until the chicken is cooked through. If the mixture is too thick, add 1 to 2 tablespoons water. To serve, sprinkle on shredded carrots (if desired) and season with pepper.
Vary It! Use a pound of pork tenderloin cut into 1-inch cubes in place of the chicken. Most pork tenderloins weigh between 8 to 12 ounces, so use two if necessary. Also, you can serve the dish over rice using 1/2 cup cooked rice per person.
Per serving: Calories 318(From Fat 89); Fat 10g (Saturated 1g); Cholesterol 63mg; Sodium 362mg; Carbohydrate 32g (Dietary Fiber 3g); Protein 24g.
Almond and Scallion Rice
Keep a bag of sliced almonds in the freezer (so the nuts don’t turn rancid). Then sprinkle the almonds on rice dishes for a delicious crunch.
Preparation time: 2 minutes
Cooking time: 18 minutes
Yield: 4 servings
1 cup long-grain rice
1/2 teaspoon salt
2 tablespoons sliced almonds
2 tablespoons finely chopped scallions
1 Combine the rice, salt, and 2 cups of water in a small pot. Bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer until the rice is tender and the liquid is absorbed, about 18 minutes.
2 Remove the cover, sprinkle the rice with the almonds and scallions and stir well. Set aside for 1 minute for the flavors to blend.
Per serving: Calories 203 (From Fat 17); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 293mg; Carbohydrate 41g (Dietary Fiber 1g); Protein 5g.
Tools for Speed
In This Chapter
Recipes in This Chapter
Savory Corn Pancakes with Mango Relish
A s a professional food writer, I preview all the products that kitchenware manufacturers are ready to introduce each year before anything appears in stores. For a passionate cook like me, attending the International Housewares Show — which unfortunately isn’t open to the public — is like a stroll through a gigantic toy store. Everything catches my eye. But I really look for products that are more than playthings.
Just like you, I want cookware and appliances that eliminate time-consuming preparation steps. I search for equipment that speeds up my cooking without sacrificing the good taste that I demand from food. When I find such products, they become permanent fixtures in my kitchen.
For a time-crunched cook, distinguishing the essentials from the frills and even the frivolous is important. My garage shelves are proof that I’m a fan of equipment. That’s where I store my ice cream machine, bread baker, pressure cooker, slow cooker, and meat slicer. But the electric appliances that I’m partial to — the ones that truly save me time — are on my kitchen counter.
In this chapter, I share my suggestions on how to choose and use the appliances that will save you time. I review how to get the best results from your microwave oven. I help you to fight the urge to cover your counter with too many machines by listing the benefits and disadvantages of small electronics, so you can decide how many appliances you really need.
And because most of your cooking still requires conventional stovetop cookware, I cover the pots and pans that are the most versatile. And for your unplugged slicing, dicing, and chopping needs, you don’t need knives that belong on the set of a television cooking show to produce your own prize-winning dishes. I provide you with a simple list of the knives you need.
The gadget addiction quiz
Take this tongue-in-cheek test to see if you could fall victim to every gadget pitch that manufacturers hawk.
1. How often do you blow a fuse in the kitchen?
A. Once a week.
B. Once a year.
C. I do everything manually, so I don’t worry about electricity.
2. Can you see the surface of your counters?
A. Only if I remove the coffee maker, electric can opener, electric pepper mill, electric skillet, electric deep fryer, and the electric knife sharpener.
B. Yes, I see a bare patch, but that may be just the place to put the countertop grill.
C. My counters are bare, so I can spread out when I cook.
3. Which one of the following does your kitchen gadget drawer most closely resemble?
A. A department store display the day before Christmas.
B. A department store display the day after Christmas.
C. A Zen meditation center, stripped to its bare essentials.
4. How many of the following items do you own: cherry pitter, olive pitter, butter curler, escargot stuffer, and feather baster?
A. All of the above, but you forgot to mention the chicken feather plucker.
B. The cherry pitter but that doubles as an olive pitter and dried plum pitter, so it’s multi- functional.
C. What’s an escargot stuffer?
5. When you can’t find a bottle opener, what do you usually do?
A. Go out and buy a new one.
B. Keep searching. I know I’ll find it eventually.
C. Use my teeth.
If you answer A to three or more questions, you probably have more gadgets than you need. You may be a cook who is eagerly awaiting a better-designed eggplant polisher, but having too much equipment can slow you down just as much as having too few cooking helpers. Discover what items are really useful in this chapter.
If you answer B to three or more questions, congratulations! You’re making practical choices based on your cooking style.
If you answer C to three or more questions, look through this chapter to find out how some utensils and small appliances can save you time.
Plug-in Speed: Small Appliances
Having the right appliances makes cooking faster and more pleasurable, whether it’s a microwave oven that thaws meat you want to serve for dinner or an immersion blender for making frothy smoothies for breakfast.
Keep reading to find out the benefits and drawbacks of the most popular small appliances — microwave ovens, food processors, food blenders, immersion blenders, and countertop grills. You get some shopping tips, and I let you in on my preferences, but I also want to encourage you to choose the products that help with your specific cooking needs.
The Truth about Your Microwave, according to Bev
Nine out of ten kitchens include a microwave oven, and you probably have one of them. I can barely program my TV remote, so I’m not going to dive into the physics of how these work. The important concept for the 30-minute cook is that a microwave oven can shave minutes off of meal preparation.
Microwave oven devotees swear that the machine does a terrific job cooking food, but I’m not so sure. Microwave-cooked food doesn’t have the fully developed aroma, color, and flavor of food cooked on a stovetop or in the oven. What’s more, as a frequently harried cook, I don’t like various stop-and-start steps. Cooking food for 2 minutes in a microwave oven, turning it, and then cooking it another 2 minutes isn’t a convenient way to prepare food.
However, fans of microwave cooking and I do agree that microwaves are great in two instances — cooking veggies and in combination with other appliances and techniques.
Zapping your vegetables
Vegetables are excellent when cooked in a microwave oven. Broccoli and green beans remain a brilliant green. The vegetables can cook in a microwave with a minimal amount of water, so they don’t lose as many vitamins and minerals when you wash that water down the drain.
Table 2-1 lists the microwave cooking times for vegetables that you’re most likely to serve. Except for baking potatoes, you can cook vegetables, unsalted, in a covered dish with a small amount of water. Cook potatoes uncovered and without liquid on the microwave’s tray. Spear potatoes in a few places with a knife tip before cooking them in a microwave. (Otherwise you have Exploding Potato Salad on the menu.) Allow 5 minutes resting time before serving the vegetables.
Table 2-1 Vegetable Cooking Times
Food
Quantity
Minutes (on High)
Asparagus, in 2-inch pieces
16 spears
5 to 7 minutes
Broccoli
1 bunch, halved, trimmed
8 to 10 minutes
Brussels sprouts
1 pound, trimmed
5 to 7 minutes
Cabbage
1 small head, shredded
8 to 9 minutes
Carrots
4, trimmed and diced
7 to 9 minutes
Corn
Kernels from 4 ears
4 to 6 minutes
Green beans
1 pound, trimmed
10 to 12 minutes
Green beans
2 pounds, trimmed
16 to 18 minutes
Onion
2, coarsely chopped
5 to 6 minutes
Peas
2 cups, shelled
4 to 6 minutes
Potatoes (baking)
1 medium
4 to 6 minutes
Potatoes (baking)
4 medium
13 to 14 minutes
Spinach
1 pound, trimmed
6 to 7 minutes
Always pierce foods with a tight skin before cooking them in a microwave oven. This includes potatoes, squash, and sausages. This step prevents the food from bursting during cooking.
Combination cooking
Microwave cooking combined with conventional cooking offers the best of both techniques. Use this approach when you need to
Check out my Micro-Baked Butternut Squash recipe to find out how I get the rich, roasted flavor of oven-baked butternut squash — the long-necked tan-colored squash — in a fraction of the time by taking advantage of the strengths of a microwave.
Micro-Baked Butternut Squash
Maple sugar is a granulated version of maple syrup. Use this delightful sweetener as an alternative to brown sugar on squash and sweet potatoes. Maple sugar is sold in natural food stores and gourmet food shops. If you can’t find it, substitute an equal amount of brown sugar.
Preparation time: 5 minutes
Cooking time: About 15 minutes
Yield: 4 servings
1 small butternut squash, about 1/2 to 3/4 pound
1/4 cup apple juice, or water
1 tablespoon butter
2 tablespoons maple sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1 Preheat the oven to 400 degrees. Pierce the squash in several places with the tip of a knife. Place the squash in a microwave-safe, ovenproof dish and microwave on high for 3 minutes. Turn the squash over and microwave another 3 minutes.
2 As soon as you can handle the squash, peel it. Cut the squash into 1/2-inch thick rings. Scrape out the seeds and pulp. Return the squash to the dish. Pour in the apple juice. Dot the squash with butter and sprinkle with maple sugar, salt, and pepper. Bake the squash for 10 minutes or until fork tender. Spoon the butter and maple sugar glaze over the squash and serve.
Per serving: Calories 68 (From Fat 26); Fat 3g (Saturated 2g); Cholesterol 8mg; Sodium 150mg; Carbohydrate 11g (Dietary Fiber 1g); Protein 1g.
Logging on to dinner
Have you ever forgotten how to make Mom’s prize-winning chicken casserole? Instead of calling her for the recipe, wouldn’t it be great to send her an instant message using an Internet, refrigerator, and freezer combination. This is just one of the futuristic features that you can find (or will soon find) in your local appliance store to speed up dinner or make your meal preparation easier. Imagine having a refrigerator that keeps track of when you stored perishables and signals you when it’s time to finish off the milk, eggs, or lunchmeats. Oh, did I forget to mention that I’ve seen refrigerator designs that also have built-in stereo speakers so you can listen to music while you cook? Of course, you can always save a few thousand dollars by sticking with that old portable radio you have on your counter.
Processing Food like a Professional
Makes it sound as if you’re a chemist or the owner of a small food- manufacturing plant, doesn’t it? But I’m talking about processing food with a food processor — a contraption that can help you make short work of your chopping, slicing, and shredding jobs. Place a food, such as a fruit or vegetable, into a container with a razor-sharp steel blade and turn the machine on; your food processor finishes the job in an instant.
Purchasing a food processor
If you regularly chop, mince, or shred vegetables for recipes, a food processor is a good investment, and the more vegetables that you need to process for a given meal, the more efficient using the machine can be.
If you’re buying a food processor, look for a machine with a feed tube at least 4 inches in diameter so it can hold a whole, small onion or tomato. It should also include a steel blade, shredding blade, and slicing blade. Most food processors have an 11- to 14-cup bowl capacity. The more expensive models also come equipped with a mini bowl, so you can chop parsley or garlic and have a smaller bowl to clean.
Putting processing power to work
I don’t mind preparing a recipe that calls for minced fruits and vegetables if I can toss everything into a food processor. But using a food processor demands that you pay close attention to what you’re doing. In seconds, you can dice a whole onion. You can also turn an onion into a pile of mush in seconds, so a food processor isn’t without its drawbacks.
Just because you have a food processor doesn’t mean that using it is always the fastest option. Chopping a garlic clove is a good example. Mincing a clove of garlic in a food processor takes 20 to 30 seconds. Chopping one clove by hand takes as many seconds, and you have no machine to wash, so the overall chore is faster when you do it manually.
When washing a food processor, never leave the chopping blade in a sink full of suds. You can reach in and accidentally slice your finger. Wash the chopping blade separately, dry it immediately, and put it back in its holder.
Shopping for small appliances
Just as car prices come down as new models hit the showrooms each fall, department and discount stores slash the prices of small appliances as new versions hit the shelves by late spring or early summer. If you don’t mind having last year’s model blender, food processor, or other piece of equipment, look for sales starting in the spring.
And because small-appliance prices vary so much, check discount mass merchandisers and Web sites for good buys. Summer is also a fun time to peruse your neighbors’ garage sales. Their counter clutter may be just the item that you need.
Savory Corn Pancakes with Mango Relish
Pancakes flecked with corn, chives, and red pepper is a confetti-like dish to serve for Sunday brunch. Accompany this entree with a hot and sweet mango relish.
Preparation time: 10 minutes
Cooking time: 4 minutes per side
Yield: About 12 pancakes
1/3 cup chives
2 cups corn kernels, canned or frozen
1 small red bell pepper, cored, seeded and coarsely chopped
2 eggs, beaten
1/2 cup milk
1 cup flour
1 1/2 teaspoons baking powder
3/4 teaspoon salt
2 tablespoons butter
1 large mango, peeled and coarsely chopped
1 jalapeno chile, cored, seeded and coarsely chopped
1 teaspoon honey
1 Set the steel blade in a food processor. Add the chives, cover the machine, and process the chives with on/off bursts for 30 seconds or until the chives are minced. Remove 1 tablespoon of the chives and set aside.
2 Add the corn kernels and bell pepper to the remaining chives in the food processor. Cover the machine and process the vegetables with on/off bursts for 30 seconds or until the vegetables are minced. Scrape down the bowl. Add the eggs, milk, flour, baking powder, and 1/2 teaspoon of the salt. Cover the machine and process the batter with on/off turns for 30 seconds. Scrape down the bowl. Don’t over process or the batter will be tough. Spoon the batter into another bowl. Wipe the bowl of the food processor clean with a damp paper towel.
3 Melt 1 tablespoon of the butter in a large nonstick sauté pan. Drop the batter by 1/4-cup measures onto the skillet to form pancakes. Do not crowd, but cook the pancakes in batches. Cook the pancakes on medium high heat for 4 minutes on the first side and 3 to 4 minutes on the second side, or until the pancakes are firm and golden. Add the remaining butter when necessary and cook the rest of the batter.
4 Make the mango relish while the pancakes cook. Add the mango, the reserved 1 tablespoon of chives, and chile. Cover the machine and process with on/off turns for 30 seconds or until the mango is finely chopped. Remove the relish and spoon into a serving bowl. Stir in the honey and add the remaining 1/4 teaspoon of salt.
Per serving: Calories 119 (From Fat 32); Fat 4g (Saturated 2g); Cholesterol 42mg; Sodium 329mg; Carbohydrate 19g (Dietary Fiber 2g); Protein 3g.
Blending with Ease
With its small blade and tall container, a blender is similar to a food processor, but produces different results. Food processors do an excellent job of chopping, slicing, and shredding food, but give poor results when it comes to purees. That’s where blenders come in.
Buying a blender
Some machines come with a row of buttons for different degrees of chopping, blending, or pureeing. But two buttons — one for slow and one for high speed — are all that you need. By the time you decide whether you should choose the blending or pureeing speed, you could be done. Practically speaking — and this is from someone who hates to dust her computer keyboard — the more buttons you have, the more you have to clean.
A day in the life of your blender
The design of the blender’s blade and container means the food comes into contact with more air than when you use a food processor. The result? Your creation is lighter and fluffier. If you haven’t already experienced your blender’s multitasking capabilities, try the following:
Making sauce and soup: Blenders are wonderful when you want to make a satiny sauce or soup without chunks of the original ingredients ruining the texture.
Cheaper blender models vibrate as they puree foods. Watch the blender whenever it’s operating to make sure that it doesn’t march off the counter, taking your smoothie with it!
Three-Berry Smoothie
Buy bags of frozen loose berries, so you can measure out what you need and keep the remainder frozen. Unsweetened berries are preferable, so you can adjust the sweetness to your preference.
Preparation time: 5 minutes
Yield: 4 servings
1 cup frozen raspberries
1 cup frozen blueberries
1 cup frozen strawberries
2 cups buttermilk, plus more if desired
2 tablespoons honey
Dash of nutmeg (optional)
1 Place the berries in a blender container. Add the 2 cups buttermilk, honey, and nutmeg (if desired).
2 Turn on the blender to low speed for 30 seconds, then increase the speed to high and blend for 1 minute or until the fruit is pureed and the mixture is light and frothy. If the smoothie is too thick for your taste, add more buttermilk by the quarter cup to reach the desired consistency.
3 Pour into cups and serve immediately.
Vary It! Use 1 cup of vanilla yogurt and 1 cup of buttermilk.
Per serving: Calories 128 (From Fat 13); Fat 1g (Saturated 1g); Cholesterol 5mg; Sodium 131mg; Carbohydrate 26g (Dietary Fiber 3g); Protein 5g.
Using frozen fruit instead of fresh fruit and ice cubes in a smoothie assures you of a frosty drink with undiluted fruit flavor. You don’t have to wait for the fruit to thaw before you sip a luscious and nourishing blend of strawberries, blueberries, and raspberries. Keep a bag of your favorite berries or other fruits in the freezer, and you can have smoothies at a moment’s notice. Read your blender information booklet to make sure the machine grinds ice before you start the smoothie recipe in this chapter.
Waving Your Magic Wand
The blender is one small appliance that I frequently use, but it has its limitations as well. When I want to make a hot cream soup, I have to pour the soup from the pot into the blender and then back into the pot to reheat before I serve it.
That’s where the wonderful wand, better known as an immersion blender comes in handy. The blender is shaped like a long flashlight with a blade at one end (as you can see in Figure 2-1). Immersion blenders allow you to puree your food in the serving or cooking vessel that it’s already in, instead of pouring the food into ablender container. To use it, simply place the blender in the mixture that you want to puree and turn on the switch. In seconds, you have a well-blended sauce, soup, or drink, without the mess of pouring liquids back and forth.
The more I use this gadget, the more indispensable it becomes. Ten years ago, I bought my first immersion blender to make cold Cucumber-Buttermilk Soup. (See the recipe in Chapter 9.) Now I use my immersion blender to make daiquiris in the pitcher, get the lumps out of mashed potatoes, and froth up a flattened smoothie.
Some hand blenders come with an ice crusher, and others are cordless and rechargeable. Instead of being tethered to the kitchen outlet, you can blend and serve cocktails and dinner on the deck. How’s that for chilling out?
Grilling Food Indoors
I never saw George Foreman in a boxing match, but he’s a knockout salesman for countertop grills. I certainly pay attention to his pitches. I’ve read what happens to boxers in the ring who ignore his delivery. But do you need a grill? The answer is a qualified yes.
First, there are two kinds of electric indoor grills:
The closed grill, such as the George Foreman Grilling Machine, and many others from a wide range of manufacturers, features a cooking surface with metal plates that the food rests on (see Figure 2-2). Preheat the appliance, add the food, and shut the lid. The food, pressed in-between the top and bottom, cooks quickly and has grill marks on both sides.
If you frequently serve hamburgers, steak, fish, or boneless, skinless chicken breasts, a closed grill can be handy. It cooks quickly and cleans easily. Devotees like the fact that fat drips off, so you get a leaner, lower calorie food.
But unless you have more counter space than you know what to do with — and in that case, I’d like to sell you a couple of gadgets — I can’t recommend an open grill. It’s big and messy and never gets to a high enough temperature to cook food fast.
Almost scrub-free grilling
If your least-favorite outdoor chore is scrubbing the grill, an indoor closed grill gives you a break. It comes clean in a fraction of the time. After you finish cooking, turn off the grill and let it cool while you eat. Then turn the grill on again for one minute just to warm it up. Unplug the grill, put a wet paper towel on the surface, and shut the grill.
After a minute, remove the paper towel while wearing an oven mitt — the paper towel is hot. The combination of the damp towel and the heat loosen any grime. You may have to do this two or three times depending on what you’re cooking. Hamburger grease is easy to clean. Chicken may take three tries. After the third try, use a damp paper towel to wipe up any remaining residue.
Kitchenware Unplugged
Electric gizmos can only get you so far. You still need pots, pans, and good ol’ fashioned knives to prepare a meal.
Department store cookware displays send out a seductive message: “Buy me and cook like the bam guy from TV.” But choosing, maintaining, and storing a large collection of cookware is time-consuming. When you have a limited cooking schedule, you don’t want to waste time pulling the butter warmer out of the cupboard, wondering whether you’re better off using the copper or stainless-steel skillet, or choosing from among a block full of 30 different knives.
Being a passionate cook and one who loves cookware, I reluctantly realize that less is better when I’m in a hurry. Keep reading to find out how to lighten up kitchen clutter.
Boiling down your stock of pots and pans
Squatting down on the floor and rummaging through a cupboard in search of just the right pan or lid drives me to distraction. Having some family member pull out a different pot for every cooking chore and leaving everything in the sink for me to wash doesn’t speed up dinner either.
My radical approach is to limit most of my cooking to four pots and pans, each with a lid. Why four? I cook on a standard four-burner stovetop, and I keep one pot on each burner. (The only drawback to my four-burner, four-pot scheme is that I have nowhere to put my teakettle!) The rest of my pots and pans stay in the cupboard until I absolutely need them.
This Spartan approach may not work for you, but before you indulge in cookware sets or extravagant pots and pans that have limited use, take an inventory of your cooking style.
Shopping with your inner chef
If your current cookware selection is limited or it’s time to replace those sticking, formerly nonstick pans, keep the following in mind while you check out the shelves and then select cookware that meets your needs.
Your cooking style: Recipes in this book often tell you to sauté foods; to sauté means to cook them in a little fat overhigh heat. This speedy cooking technique requires a heavy-bottomed sauté pan that gets hot, retains heat, and doesn’t buckle over high heat. Good materials include porcelain-coated cast-iron or sandwiches of metals including stainless steel and copper or aluminum. (For more information on sautéing, check out Chapter 6.)
A pot or pan for every occasion
The items that I find essential for making most dinner recipes are in the following list. Select the cookware that allows you to make your family’s favorite dishes quickly. If you’re cooking for one or two, look for smaller sizes of the same kinds of pots and pans. As you can see from the list, versatility is key.
For the recipes in this book, I call for cookware in relatively generic sizes, such as medium or large pots or pans. I don’t want you to skip a recipe, because you don’t have a specific size or shape cookware. In Table 2-2, I lay out approximate sizes that you can use to match my generic descriptions.
Table 2-2 Size Guide for Choosing Cookware
Description
Size
Small pot or pan
1 quart
Medium pot or pan
2 to 3 quarts
Large pot or pan
4 to 5 quarts
Dutch oven
5 quarts
Small skillet or sauté pan
6 to 8 inches in diameter
Medium skillet or sauté pan
10 inches in diameter
Large skillet or sauté pan
12 to 14 inches in diameter
Chopping, slicing, and dicing like grandma used to do
Preparing a small amount of food is faster using a knife and cutting board than a food processor or other gizmo that you have to set up and clean. But if your knives aren’t sharp or aren’t appropriate to the task, you’re not saving time. A slip with a dull blade, and you may be spending dinner hour in the emergency room.
These knives should get you through most kitchen tasks.
When shopping for knives, consider the following:
Handles: Most home cooks prefer knives with wood-riveted handles. Restaurant pros often choose heavy-duty molded plastic, because they’re less likely to trap bacteria. With either choice, make sure that no gaps exist between the blade and the handle where bacteria can thrive.
Chapter 3
Staples for Speed
In This Chapter
Recipes in This Chapter
Y ou can’t whip up a quick dinner if your cupboard resembles Old Mother Hubbard’s. Stock your kitchen with staples, and you’ll have the fixings for a meal even when you don’t have time to shop. This chapter covers the food products that form the basis for everyday entrees.
Having a well-stocked pantry doesn’t mean predictable or boring meals. You’re going to discover that many of the same ingredients that you enjoy in restaurants — herb-flavored pasta, fire-roasted tomatoes, and cannellini beans — are on supermarket shelves.
Boxes, cans, and jars are your shortcuts to dinner. In this chapter, I show you how to use staples as part of quick and innovative meals. Use a combination of fresh and convenient foods for the best color, aroma, and texture in your dishes.
I’m not going to describe every food that you can fit on your shelf. Instead, taking the building blocks of the Food Guide Pyramid (see Chapter 1) as inspiration, this chapter covers the various categories of staples (including grains, protein foods, and vegetables) that you’re most likely to use every day — or when you have an emergency and can’t get to a grocery store. And I can’t ignore spices or fresh and dried herbs in a discussion of staples. They’re the extra touch that assures you that your efforts are as flavorful as they are quick. Ladies and gentlemen, to your can openers!
Going with Grains
Grains provide the foundation for quick and hearty meals. A bowl of meat sauce looks meager but spoon it over spaghetti, and it’s a rib-sticking entree. Grains come in many forms, but two types are primary — whole grains and refined grains:
Keep the daily recommendations of the Food Guide Pyramid (see Chapter 1) in mind when you stock grains and other staples and plan your menus.
I love serve-overs, and not just because I play a lousy game of tennis. By serving a saucy meat, poultry, or seafood dish over one of the two most popular processed grains — spaghetti and rice — I turn a lightweight entree into a rib-sticking meal. That’s why I always stock an assortment of pasta and rice products.
Using your noodle
Spaghetti is the little black dress of meal planning. Dress it up, or dress it down — either way, it’s always in style. As soon as I use up one package, I buy another.
Health experts say a serving of spaghetti is one ounce, uncooked. But between you and me, 2 ounces of uncooked spaghetti — which turns into one cup of cooked spaghetti — is closer to what many people eat as a serving.
Make a circle slightly smaller than the size of a quarter with your thumb and forefinger. That’s about the equivalent of 2 ounces of spaghetti, thin spaghetti, or linguine. (Check out Figure 3-1 for the exact two-ounce circle size.)
In addition to standard spaghetti, include chunky pasta, such as farfalle (butterfly shape), conchiglie (a frill-edged seashell shape), or radiatore (grooved curved shape), in your collection of staples for casseroles, stews, and skillet meals. Orzo, pasta shaped like a fat grain of rice, is excellent to use instead of rice for a little variety in soups, under stews, or in pasta salads.
Even though many pastas use the same basic ingredients of flour and water, different shapes trick you into thinking the flavor is different as well. That’s something to remember if you’re serving yet another pasta dish. Change the shape. (Of course, with all the quick and delicious recipes in this book, you’re not going to suffer taste-bud fatigue.)
Cooking pasta is almost as easy as boiling water. Fill a large pot with 3 to 4 quarts of salted water. Cover the pot and bring the water to a rolling boil. Uncover, add 8 ounces of pasta, stir, and return to a boil. Cook 8 to 10 minutes for orzo or 10 to 12 minutes for spaghetti, farfalle, conchiglie, or radiatore. Drain and use in a recipe for four.
Salt raises the boiling point of water. If you don’t salt water, it comes to a boil a few minutes sooner. When every minute counts, bring unsalted water to a boil, but don’t forget to add the salt after the water is boiling.
Figure 3-1: If your handful of spaghetti is the same size as this circle, you have 2 ounces of spaghetti.
Following the grain trail
When archeologists search the sites of ancient villages, whole grains are often found among the ruins. According to The Cambridge World History of Food (Cambridge University Press), barley has been traced back to 7000 B.C., millet has its roots in biblical times, and the ancient Aztecs cultivated amaranth. The Aztecs toasted amaranth and even popped it like popcorn. Maybe this proves that snacking is in your genes. Even quinoa, the hot grain of the moment, traces its roots to Inca farmers in the Andes of Peru.
Pepperoni, Pesto, and Pepper Pasta Salad
Combine typical ingredients like olives and pepperoni in an antipasto plate and add farfalle pasta, and you have a meal. Serve this dish at room temperature for the best flavor.
Preparation time: 10 minutes
Yield: 2 servings
2 cups cooked farfalle pasta
6 ounces thinly sliced pepperoni
1/4 cup pitted, chopped mixed Mediterranean olives
4 to 6 oil-packed sun-dried tomatoes, sliced
2 roasted red bell peppers, sliced
1/4 cup tomato or basil pesto
1 to 2 tablespoon olive oil
1 tablespoon red wine vinegar
1/4 teaspoon pepper
1 Place the farfalle in a salad bowl. Add the pepperoni, olives, tomatoes, and peppers. Toss gently but well.
2 Combine the pesto, 1 tablespoon of olive oil, vinegar, and pepper in a small bowl. Mix well. Spoon the pesto dressing over the salad. If the mixture looks dry, add the remaining tablespoon of olive oil.
Per serving: Calories 909 (From Fat 594); Fat 66g (Saturated 19g); Cholesterol 77mg; Sodium 2,385mg; Carbohydrate 48g (Dietary Fiber 3g); Protein 31g.
Sticking with rice
If spaghetti is the little black dress, rice is my favorite pair of jeans. The dinner plate always looks inviting with a side of rice. It goes with everything from soup to pudding. The types of rice that you’re most likely to use include long-grain, parboiled, instant, and instant brown rice, each of which I describe in the following listing.
To cook long-grain rice, combine 2 cups of water and 1/2 teaspoon salt in a medium-size pot and bring to a boil. Stir in 1 cup rice. Cover pot, reduce heat to low, and simmer 18 to 20 minutes or until the rice is tender and the liquid is absorbed. Yields 3 cups.
To cook parboiled rice, combine 2 1/4 cups water and 1/2 teaspoon salt in a medium-size pot and bring to a boil. Stir in 1 cup of rice. Cover pot, reduce heat to low, and simmer 20 to 25 minutes or until the rice is tender, and the liquid is absorbed. Yields 3 cups.
Combine 1 cup of water and 1/4 teaspoon of salt in a small pot and bring to a boil. Stir in 1 cup of instant rice and cover the pot. Remove the pot from the heat and let it stand for 1 minute. Fluff up the rice with a fork. This makes about 1 1/2 cups.
Of the rice varieties, I prefer parboiled rice, because it’s indestructible. However, parboiled rice takes about 20 to 25 minutes to cook, and that means you have to be super-organized to make a skillet dinner using it. I wouldn’t demand that level of organization from myself, and certainly not from you:
Rice becomes hard at the center when it’s refrigerated. To tenderize it, sprinkle a couple of teaspoons of water over the rice and reheat in a microwave oven.
Packing in Proteins
Most protein foods are perishables — meat, eggs, fish, seafood, and poultry. But you can stock plenty of cupboard choices as well, including canned tuna, salmon, and sardines. And beans are an often-overlooked source of protein, vitamins, minerals, and dietary fiber.
Fishing for some respect
What could be faster? Open a can of fish, and you’re on your way to a main course. Different canned fish products offer different advantages. Check ’em out.
Tuning in to tuna
Unfortunately, you can’t make mom’s comforting tuna-noodle casserole in a time-crunched 30 minutes, but you can make plenty of other dishes with canned tuna. Choose the type that’s appropriate for what you’re cooking.
Food companies also give you a choice of water-pack or oil-pack tuna. You’ll probably drain tuna for most recipes, so save time and 100 calories per can with water-pack tuna.
Use albacore or chunk tuna in the Tuna, Pepper, and Rice Salad. If you only have oil-pack tuna, drain the oil and use it as part of the salad dressing in place of some of the olive oil.
Tuna, Pepper, and Rice Salad
Start with leftover cooked rice and add canned vegetables and tuna for a tasty dish. This recipe calls for canned, roasted tomatoes, which you can find in most natural food stores and some supermarkets. I like the smoky taste of the tomatoes. If you can’t find this product, use your favorite canned, diced tomatoes. You can also make this rice salad a day in advance and chill. Adjust olive oil and lemon juice, adding more to taste if necessary.
Preparation time: About 10 minutes
Yield: 4 servings
2 cups hot cooked rice
1 can (14 to 16 ounces) corn, drained
2 cans (6 1/2 ounces each) white tuna, packed in water, drained
1 can (14 1/2 ounces) roasted diced tomatoes, drained
1 can (4 ounces) diced chiles, drained
8 green onions, diced
1 small green bell pepper, seeded and diced
1 small red bell pepper, seeded and diced
2 teaspoons ground cumin
1/4 cup chopped cilantro (optional)
2 garlic cloves, minced
3 tablespoons olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
Place the rice in a large bowl. Add the corn, tuna, tomatoes, chiles, green onions, peppers, cumin, cilantro (if desired), and garlic. In a cup, stir together the oil, lemon juice, salt, and pepper. Add the dressing to the rice mixture. Toss gently but well.
Vary It! Add a little variety by substituting 2 cups of cooked pasta or bulgur for the rice.
Per serving: Calories 385 (From Fat 120); Fat 13g (Saturated 2g); Cholesterol 30mg; Sodium 926mg; Carbohydrate 41g (Dietary Fiber 5g); Protein 23g.
Plenty of other fish in the sea
Tuna isn’t the only water-based, protein-providing, canned staple that you can use to whip up a quick meal. Canned salmon is a nutrition powerhouse. If you eat the soft bones, you get the equivalent calcium that you get in a glass of milk in each serving. Salmon also provides omega-3 fatty acids, the kind of fat that health experts say may reduce your risk of heart disease. All that with speed, convenience, and variety, too.
Minced clams have the briny taste that seafood lovers expect but without the shells to fuss with. Find minced clams in 6- to 7-ounce cans in the same supermarket aisle as the tuna and salmon. Add minced clams to a canned clam chowder — to beef it up.
Check out my bare bones clams-to-the-rescue emergency dinner that follows:
1. Cook 8 ounces of spaghetti as I describe in the “Using your noodle” section earlier in this chapter.
2. Drain the spaghetti well and add a can of clams — or two if your family or friends are really hungry.
3. Open a jar of your favorite tomato-based spaghetti sauce and stir 2 cups (or more depending on your taste) in with spaghetti and clams.