Make us your home page

Weekday dinner inspirations: Asian Vegetable Bowl and more

Mon | Veggieful

Asian Vegetable Bowl (recipe below) is a tasty holdover from when the Atkins Diet returned a few years ago. Very low in calories and loaded with protein, thanks to firm tofu, it's quick, healthy and satisfying. If you're no longer carb-phobic, you could serve it with some brown rice.

Tues | Stuff if

I've been on this stuffed chicken breast kick lately. Cut a deep pocket in boneless, skinless chicken breasts and fill with a spoonful of something yummy, brown on each side and finish in a 350-degree oven for about 15 minutes. Last week, we loved Greek Stuffed Chicken, made by mixing crumbled feta with a little dried oregano and pushing that into the pocket. Serve with couscous studded with sliced scallions, and broccoli florets sliced thin and sauteed in a bit of broth and garnished with lots of lemon zest.

Wed | Rotisserie chicken

Spicy Skillet Chicken makes good use of the rotisserie bird. Shred the chicken from one bird and set aside. In a large skillet with a lid, saute diced onions in oil and add 2 teaspoons cumin and 1 teaspoon chili powder. Add 1 cup of uncooked rice and brown, then pour in 1 cup salsa and 1 1/4 cups water. Cover and cook until rice is done. Add drained canned corn and black beans, plus chicken. Heat through and sprinkle with cheese. Serve with tortillas.

Thurs | Vampires, beware

Cook up a mess of Garlic Shrimp and serve it with rice mixed with chopped fresh basil. Heat about 1/4 cup of olive oil and add 4 or 5 minced garlic cloves and a pinch of crushed red pepper. Let it cook for a few minutes, then add a pound of peeled shrimp and a few shakes of paprika. When the shrimp are pink, add lemon juice and minced parsley. A green salad on the side.

Fri | A surprise inside

Layered Meatloaf dresses up your usual recipe. Instead of plopping the whole mixture in a loaf pan, press in half of the mixture. On top of that, layer drained spinach sauteed in garlic and broth and little knobs of goat cheese. Cover with remaining meat mixture. Bake as usual. Serve with green beans and some roasted small potatoes tossed with a mustard vinaigrette.

Sign up for Easy Meal Ideas from Janet's Kitchen at Get a free recipe e-mailed to you every Monday, Wednesday and Friday.


Asian Vegetable Bowl

6 cups reduced-sodium chicken broth

4 tablespoons reduced-sodium soy sauce

2 cups bok choy, sliced (use half leaves, half stems)

4 ounces mixed sliced mushrooms (about 2 cups)

1 tablespoon fresh ginger, sliced or grated

1 garlic clove, very thinly sliced

1 Thai or serrano chili, seeded and minced

1 cup diced tomatoes

3 scallions, sliced

(about ½ cup)

6 ounces soft or firm tofu, cut into ½-inch dice

1 medium carrot, peeled and shredded (about ½ cup)

1 ½ tablespoons fresh cilantro, chopped

In a large saucepan, bring broth and soy sauce to a boil. Reduce heat; add bok choy, mushrooms, ginger, garlic and chili. Simmer for 5 minutes, until bok choy is tender yet still crisp and mushrooms are softened. Add tomatoes, scallions, tofu and carrot. Heat through for 1 minute. Stir in cilantro just before serving.

Serves 6.

Nutritional information per serving: 71 calories, 3g fat, 6g carbohydrates, 7g protein, 2g fiber.

Source: Atkins

Weekday dinner inspirations: Asian Vegetable Bowl and more 01/25/11 [Last modified: Tuesday, January 25, 2011 3:30am]
Photo reprints | Article reprints

© 2017 Tampa Bay Times


Join the discussion: Click to view comments, add yours