10 Minute Meals

In all honesty, how fast is fast food? Maybe you can get a shriveled, fatty burger from some eateries in less than five minutes, but that’s only because it has been waiting for you under heat lamps for an hour. At more “upscale” fast-food places, where they cook to order, you’re looking at a minimum 10-minute wait, and at the end of that you’re still ingesting mystery meat and tons of hidden high-fructose corn syrup.

But what if you could make yourself a much more wholesome meal, one in which you could vouch for all the ingredients, in that same 10 minutes? No hidden carbs, no secret fats, plated and on the fork in as much time as it would normally take to hit the drive-thru?

We’ve created three recipes with higher carbs, excellent for those in a mass-gaining or maintaining phase, and three that are lower in carbs, which are perfect for getting lean or for when you want to focus on protein. All six are a single serving, easy to follow and serve up fast, and they’ll prove that fast food doesn’t have to come from a greasy paper bag.

INTRODUCTION
HIGHER-CARB RECIPES
LOW-CARB RECIPES
QUICK COOKING TIPS

HIGHER-CARB RECIPES

MUSHROOM-CHICKEN PIZZA
1 Boboli Whole-Wheat Thin Pizza Crust
1⁄8 cup spaghetti sauce
1⁄4 cup grated fat-free mozzarella cheese
6 oz. cooked chicken breast, cubed or shredded
3 medium mushrooms, sliced

Preheat oven to 425 degrees F. Slice pizza crust into thirds and discard or save two pieces. Place remaining crust on a cookie sheet or other ovenproof pan and top with spaghetti sauce, cheese, chicken and mushrooms. Bake for 8-10 minutes or until heated through.

Nutrition Facts: 526 calories, 66 g protein, 52 g carbs, 8 g fat

TURKEY CHILI
1⁄2 lb. lean ground turkey breast
   (93% lean)
14.5-oz. can diced tomatoes
1⁄2 cup tomato paste
1⁄2 cup water
1 cup kidney beans, drained and rinsed Nonstick cooking spray

Coat the bottom of a stockpot with nonstick cooking spray. Add turkey and brown over medium-high heat, stirring frequently to break into small pieces. When fully cooked, drain fat, stir in remaining ingredients and heat through.

Nutrition Facts: 642 calories, 70 g protein, 74 g carbs, 12 g fat

CHICKEN GREEN BEAN CASSEROLE
1 cup chopped fresh green beans, ends trimmed
12.5-oz. can chicken breast, drained
10.75-oz. can 98% fat-free cream of mushroom soup
1⁄2 cup fat-free milk
Nonstick cooking spray

Coat a large skillet with nonstick cooking spray and place over medium heat. Add green beans and cook, stirring occasionally, until beans soften. Stir in chicken, soup and milk, and heat through.

Nutrition Facts: 606 calories, 72 g protein, 37 g carbs, 14 g fat

INTRODUCTION
HIGHER-CARB RECIPES
LOW-CARB RECIPES
QUICK COOKING TIPS

LOW-CARB RECIPES

HAM AND BROCCOLI FRITTATA
1 tsp. olive oil
1⁄2 cup chopped broccoli
1⁄2 medium onion, chopped
3 egg whites
2 whole eggs
4 oz. cured ham, chopped

Turn on broiler. Pour olive oil into a large skillet placed over medium heat. Add broccoli and onion and cook, stirring occasionally, until vegetables begin to soften. Meanwhile, beat egg whites and eggs in a medium bowl. Add ham to broccoli-onion mixture and heat for a minute or so. Add eggs to skillet and let cook without stirring until set around the edges. Remove skillet from stove and place under the broiler until eggs are entirely set. (If your skillet handle isn’t ovenproof, wrap it in aluminum foil first.)

Nutrition Facts: 508 calories, 51 g protein, 8 g carbs, 30 g fat

SALMON AND ASPARAGUS IN BROTH
2 cups chicken broth
1 cup chopped asparagus
6 oz. salmon

Pour broth into a high-sided skillet. Add asparagus and cook over medium heat until broth begins to boil. Add salmon and cook on one side until done, then flip and cook on remaining side.

Nutrition Facts: 279 calories, 39 g protein, 9 g carbs, 20 g fat

SHRIMP STIR-FRY
1 cup frozen mixed stir-fry vegetables
6 oz. shrimp, peeled and deveined
1 Tbsp. soy sauce
Nonstick cooking spray

Coat a large skillet with nonstick cooking spray and add vegetables. Cook over medium heat, stirring occasionally, until vegetables begin to thaw (about five minutes). Add shrimp and soy sauce; continue cooking until shrimp are pink and tender.

Nutrition Facts: 233 calories, 36 g protein, 10 g carbs, 3 g fat

INTRODUCTION
HIGHER-CARB RECIPES
LOW-CARB RECIPES
QUICK COOKING TIPS

QUICK COOKING TIPS

Making a homemade dinner doesn’t have to be a three-hour production. Try some of these tips for making meals faster.

>> Water will boil faster if you add a dash of salt and cover the pot.
>> Check your supermarket for prechopped or pre-sliced vegetables, from onions and tomatoes to mushrooms and broccoli.
>> Look for prechopped chicken breast and beef.
>> Supermarkets also sell precooked chickens and even turkey breasts, good for

INTRODUCTION
HIGHER-CARB RECIPES
LOW-CARB RECIPES
QUICK COOKING TIPS