Excerpt from Self

Cook once, eat healthy all week

Want slimming, mouthwatering meals in a snap? Easy! With this speedy plan, you can whip up five tasty homemade entrées in no time. Each dish comes with freeze-and-reheat instructions so you can relax and dine well every night of the workweek. There is such a thing as nutritious, delicious fast food!

By Wendy Giman

From the October 2009 Issue

Day 1: Adobo Glazed Mini Turkey Loaves
Day 2: Vegetables and Chick Pea Ragout
Day 3: Spicy Thai Soup with Lime Shrimp
Day 4:Cheesy Shrimp Enchilada Bake
Day 5: Sweet Potato Shepherd's Pie

Adobo-Glazed Mini Turkey Loaves

(7 loaves, 2 per serving, 3 for shepherd's pie)

Ingredients:

Loaves:

• 1 slice light wheat bread, cut into 1/2-inch pieces
• 1/4 cup unsweetened almond milk
• 1/2 pound ground turkey (dark meat)
• 1/2 pound ground turkey breast
• 1/2 cup Onion and Garlic Mix
• 1/2 cup Broccoli and and Red Bell Pepper Mix
• 1/2 cup frozen peas
• 2 egg whites
• 4 1/2 teaspoons tomato paste
• 4 1/2 teaspoons Worcestershire sauce
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon dry mustard
• 1/2 teaspoon chili powder

Glaze:

• 3 tablespoons tomato paste
• 2 tablespoons adobo sauce
• 1 teaspoon honey
• 3 tablespoons low-sodium chicken broth
• Juice of 1/2 lime
• 1/4 teaspoon salt

Preparation:

Heat oven to 350&Deg;F.

Loaves
Soak bread and milk in a bowl for 10 minutes. Combine remaining loaf ingredients in another bowl; add bread and milk; mix well. Scoop 1/3 cup of mixture into each of 7 nonstick muffin tin cups. Bake 10 minutes.

Quick tip:
While loaves bake, prepare glaze by combining all glaze ingredients in a bowl; also make sauce for enchilada bake.While loaves bake, prepare glaze by combining all glaze ingredients in a bowl; also make sauce for enchilada bake .

Spread 1 tablespoon glaze on each loaf. Continue to bake until internal temperature reaches 160°F, 15 to 20 minutes more.

Quick tip:
While baking, begin ragout and Thai soup .

Remove loaves from oven; let cool. Set aside 3 loaves for the shepherd's pie. If not serving immediately, cover remaining loaves and freeze. To reheat Microwave on high 3 minutes or bake at 375°F for 30 minutes.

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Vegetable and Chickpea Ragout

(2 Servings)

Ingredients:

• 1 can (14.5 ounces) diced tomatoes
• 1 cup canned chickpeas, rinsed and drained
• 1/2 cup Onion and Garlic Mix
• 1/2 cup Broccoli and Red Bell Pepper Mix
• 1/2 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1/8 teaspoon red pepper flakes
• 4 artichoke hearts in water, drained and quartered
• 1/2 cup frozen peas
• 1/4 cup sliced black olives
• 1/2 cup whole-wheat penne, cooked
• 1/4 cup chopped fresh basil

Preparation:

Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and ½ cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more.

Quick tip:
While cooking, make the filling for the shepherd’s pie. If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve.

To reheat:
Microwave on high 2 minutes; stir; microwave 2 minutes more. Mix with penne and basil.

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Spicy Thai Soup with Lime Shrimp

(2 Servings)

Ingredients:

• 1 1/4 cups Mashed Sweet Potatoes
• 1 cup Onion and Garlic Mix
• 1 1/2 cups low-sodium chicken broth
• 1 teaspoon green curry paste
• 1/2 teaspoon ground ginger
• 1 cup Lime Shrimp
• 1 cup frozen peas
• Juice of 2 limes, divided
• Slices from 1/2 lime

Preparation:

Blend Mashed Sweet Potatoes , and broth in a blender until smooth; pour into a medium pot over low heat. Whisk in curry paste and ginger. Cook 10 minutes.

Quick tip:
While cooking, arrange the enchilada bake and prepare the topping for the shepherd's pie.

Turn heat to medium. Add Lime Shrimp and peas; stir frequently until shrimp are cooked through, about 5 minutes. Remove from heat; add lime juice (from 1 1/2 limes). If not eating immediately, pour into an airtight container and freeze. Otherwise, serve, garnished with lime slices.

To reheat:
Microwave on high 4 to 5 minutes, stirring halfway through. Stir in juice of 1/2 lime.

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Cheesy Shrimp Enchilada Bake

(2 servings)

Ingredients:
Sauce:

• 1 can (14.5 ounces) diced tomatoes
• 1/2 cup Onion and Garlic Mix
• 4 chipotle chiles, finely diced
• 1/4 teaspoon salt

Enchiladas:

• 3 corn tortillas, halved
• 3/4 cup Broccoli and Red Bell Pepper Mix
• 1 cup Lime Shrimp
• 1 cup 75% shredded fat-free cheddar (4 ounces)

Preparation:

Heat oven to 375°F.

Sauce:
Combine all sauce ingredients in a bowl.

Enchiladas:
Pour 3/4 cup sauce into the bottom of a 10" baking dish. Press both sides of tortillas into sauce, then place 3 tortilla halves on top of sauce. Add half of Broccoli and Red Bell Pepper Mix, half of Lime Shrimp and half of cheese. Layer on remaining 3 tortilla halves, Broccoli and Red Bell Pepper Mix and Lime Shrimp. Pour remaining 1 1/4 cups sauce and cheese over shrimp. If not eating immediately, cover tightly and freeze. Otherwise, bake 20 minutes, covered with foil. Remove foil; bake until cheese bubbles, 10 minutes more.

To reheat:
Bake, covered with foil, at 400°F for 25 minutes. Remove foil; bake until cheese bubbles, 5 minutes more.

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Sweet Potato Shepherd's Pie

(2 servings)

Ingredients:
Filling:

• 3 Adobo-Glazed Mini Turkey Loaves , mashed
• 1 cup Broccoli and Red Bell Pepper Mix
• 1 chipotle chile, diced
• 1 tablespoon adobo sauce
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Topping:

• 1 1/2 cups Mashed Sweet Potatoes
• 1/4 cup Onion and Garlic Mix
• 1 teaspoon light butter
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup chives, coarsely chopped

Preparation:

Filling:
Combine all filling ingredients in a bowl; mix well. Spread into a 10" pie plate.

Topping:
Combine all topping ingredients except chives in a bowl. Spread on top of filling. If not serving immediately, cover and freeze. Or bake at 400° until top browns, about 20 minutes. Garnish with chives.

To reheat:
Microwave on high for 4 minutes or bake at 400°F for 25 minutes. Garnish with chives.