Better Homes and Gardens BH&G Fast & Healthy 2021

STRATEGY PREP WORKS Taking just an hour or two to chop, slice, or roast prevents stress during the week ahead—and helps you eat better. RINSE AND PREP produce so it’s ready to use. Store greens (rinsed and dried) in an airtight container. Give fresh herbs a quick rinse and shake, then place in a jar of water loosely covered. Rinse and dry green veggies, such as asparagus, broccoli, and snap peas. (Avoid washing berries until just before using.) CHOP OR SLICE bell peppers, onions, and mushrooms for the week; refrigerate them in separate containers. Use them in stir-fries, salads, and fajitas. Or sauté them all together, throw an egg on top, and dinner is done. ROAST SOME VEGETABLES such as beets, broccoli, cauliflower, carrots, or Yukon gold, red, or sweet potatoes. Toss into salads throughout…

HANDS ON 20 MINUTES FREEZER EGG SANDWICHES BAKE 8 minutes at 350°F Nonstick cooking spray8 eggs⅓ cup milk1 Tbsp. snipped fresh chives1 Tbsp. Dijon mustard¼ tsp. black pepper6 whole wheat or multigrain sandwich thins or English muffins6 slices Canadian bacon6 slices thinly sliced Swiss cheese 1. Preheat oven to 350°F. Line a 13×9-inch baking pan with foil, extending foil over edges of pan. Coat foil with nonstick cooking spray. In a bowl whisk together the next five ingredients (through pepper). Pour mixture into prepared pan. Bake 8 to 10 minutes or until set. Using foil, lift out egg mixture. Cut into six rectangles. 2. Meanwhile, lightly toast sandwich thins. Fill sandwich thins with eggs, Canadian bacon, and cheese. Wrap each sandwich in plastic wrap and place sandwiches in a resealable freezer bag. Seal and freeze…

START TO FINISH 15 MINUTES CHOCOLATE ALMOND BUTTER FRUIT DIP 1 cup plain Greek yogurt½ cup almond butter⅓ cup chocolate-hazelnut spread1 Tbsp. honey1 tsp. vanillaSliced fresh or dried fruit, such as pears, apricots, apples, and/or peaches 1. In a medium bowl whisk together the first five ingredients (through vanilla). (For a lighter, smoother dip, place in a food processor or blender; cover and pulse until smooth). Serve immediately or cover and chill up 5 days. Serve with fruit. Makes 14 servings (2 Tbsp. each). PER SERVING 115 cal., 8 g fat, (2 g sat. fat), 2 mg chol., 29 mg sodium, 8 g carb., 1 g fiber, 6 g sugars, 4 g pro. START TO FINISH 15 MINUTES YOGURT-FETA DIP 1 clove garlic, peeled⅛ tsp. salt1 lemon½ cup chopped fresh parsley1½ cups plain Greek yogurt¼ cup crumbled…

HANDS ON 15 MINUTES CHOCOLATE-CHIA PEANUT BUTTER PROTEIN GRANOLA BAKE 30 minutes at 325°F ¼ cup unsweetened applesauce¼ cup peanut butter2 Tbsp. pure maple syrup½ tsp. salt½ tsp. ground cinnamon3 cups regular rolled oats¼ cup unsalted, dry-roasted peanuts3 Tbsp. chia seeds3 oz. dark chocolate, chopped (½ cup) 1. Preheat oven to 325°F. Line a 15×10-inch baking pan with parchment paper. In a large bowl whisk together applesauce, peanut butter, maple syrup, salt, and cinnamon. Add oats, peanuts, and chia seeds; toss to coat. Spread mixture evenly in prepared pan. 2. Bake 30 to 35 minutes or until golden, stirring once. Remove and cool completely. Stir in chocolate. Transfer to an airtight storage container. Cover and store at room temperature up to 1 week or freeze up to 2 months. Makes 12 servings (⅓ cup each). PER…

HANDS ON 30 MINUTES LOADED TACO SWEET POTATOES BAKE 50 minutes at 425°F 2 8- to 10-oz. sweet potatoes8 oz. extra-lean ground beef1 small onion, halved and sliced1 small fresh poblano pepper, seeded and cut into bite-size strips (tip, p. 85)½ cup salsa1 tsp. chili powder¼ cup crumbled queso fresco or shredded reduced-fat cheddar cheese¼ cup light sour creamToppers, such as slivered red onion or sliced green onions, fresh cilantro, quartered grape tomatoes, sliced fresh jalapeño peppers, and/or chopped avocado 1. Preheat oven to 425°F. Scrub potatoes; pat dry. Pierce potatoes with a fork. Wrap potatoes individually in foil and place in a 15×10-inch baking pan. Bake 50 to 60 minutes or until tender. 2. Meanwhile, in a large nonstick skillet cook beef, onion, and poblano pepper about 6 minutes or until beef is browned…

HANDS ON 20 MINUTES ALL-THINGS-GREEN CHOPPED SALAD STAND 30 minutes 2 cups trimmed sugar snap peas and/or snow peas2 cups chopped fresh asparagus1 cup chopped fresh green beans2½ cups chopped English cucumber2 cups chopped zucchini1 recipe Chile-Lime DressingProtein Choice (p. 29)¼ cup roasted pumpkin seeds (pepitas)Crumbled feta cheese or queso fresco (optional) 1. In a large pot of boiling water cook sugar snap peas, asparagus, and green beans about 2 minutes or until color brightens. Drain and transfer vegetables to a bowl of ice water; let stand 1 minute. Drain vegetables and pat dry. In a large bowl combine blanched vegetables, the cucumber, and zucchini. 2. Pour Chile-Lime Dressing over salad; toss to coat. Let stand 30 minutes. Top with desired Protein Choice, pepitas, and, if desired, feta cheese. Makes 6 servings (1½ cups each). CHILE-LIME…