Liana's Recipes
Easy fast recipes for those that want nutritional meals but don't have much time to make them
Total time: 15 min
Servings: 4
Ingredients
- 1 cup uncooked instant rice
- 1 cup chicken broth
- 1/2 cup chopped frozen green pepper, thawed
- 1/4 cup chopped onion
- 2 teaspoons olive oil
- 1 package (9 ounces) ready-to-use grilled chicken breast strips
- 1/2 cup frozen corn, thawed
- 1/2 cup frozen peas, thawed
- 1 teaspoon dried basil
- 1 teaspoon rubbed sage
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Directions
- Cook rice in broth according to package directions. Meanwhile, in a large skillet, saute the green pepper and onion in oil for 2-3 minutes or until crisp-tender. Stir in the chicken, corn, peas, basil and sage. Cook, uncovered, for 4-5 minutes over medium heat or until heated through. Stir in the rice, salt and pepper.
Nutrition Facts
1 cup: 239 calories, 5g fat (1g saturated fat), 42mg cholesterol, 914mg sodium, 30g carbohydrate (3g sugars, 2g fiber), 19g protein.
Total time: 20 min
Servings: 8
Ingredients
- 5 medium ripe avocados, peeled and halved
- 1/2 cup mayonnaise
- 2 tablespoons lemon juice
- 2 cans (6 ounces each) lump crabmeat, drained
- 4 tablespoons chopped fresh cilantro, divided
- 2 tablespoons minced chives
- 1 serrano pepper, seeded and minced
- 1 tablespoon capers, drained
- 1/4 teaspoon pepper
- 1 cup shredded pepper jack cheese
- 1/2 teaspoon paprika
- Lemon wedges
Directions
- Preheat broiler. Place 2 avocado halves in a large bowl; mash lightly with a fork. Add mayonnaise and lemon juice; mix until well blended. Stir in crab, 3 tablespoons cilantro, chives, serrano pepper, capers and pepper. Spoon into remaining avocado halves.
- Transfer to a 15x10x1-in. baking pan. Sprinkle with cheese and paprika. Broil 4-5 in. from heat until cheese is melted, 3-5 minutes. Sprinkle with remaining cilantro; serve with lemon wedges.
Nutrition Facts
1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg chol, 427mg sodium, 8g carbs (0 sugars, 6g fiber), 13g protein.
Total time: 30 min
Servings: 4
Ingredients
- 1 large egg, lightly beaten
- 5 tablespoons ketchup, divided
- 2 tablespoons prepared mustard
- 1/2 cup dry bread crumbs
- 2 tablespoons onion soup mix
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 pound ground beef
- 1/4 cup sugar
- 2 tablespoons brown sugar
- 2 tablespoons cider vinegar
Directions
- In a large bowl, combine the egg, 2 tablespoons ketchup, mustard, bread crumbs, dry soup mix, salt and pepper. Crumble beef over mixture and mix lightly but thoroughly. Shape into an oval loaf.
- Place loaf in a shallow 1-qt. microwave-safe dish. Cover and microwave on high for 10-12 minutes or until no longer pink and a thermometer reads 160°; drain.
Nutrition Facts
2 pieces: 386 calories, 15g fat (6g saturated fat), 117mg cholesterol, 954mg sodium, 37g carbohydrate (25g sugars, 1g fiber), 24g protein.
Total time: 20 min
Servings: 2
Ingredients
- 2 salmon fillets (5 ounces each)
- 1 tablespoon butter, melted
- 1 tablespoon minced fresh basil
- 1 tablespoon lemon juice
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- Lemon wedges, optional
Directions
- Prepare campfire or grill for medium heat. Place each fillet skin side down on a piece of heavy-duty foil (about 12 in. square). Mix melted butter, basil, lemon juice, salt and pepper; spoon over salmon. Fold foil around fish, sealing tightly.
- Cook on campfire or in covered grill until fish just begins to flake easily with a fork, 10-15 minutes. Open foil carefully to allow steam to escape. If desired, serve with lemon wedges.
Nutrition Facts
1 fillet: 274 calories, 19g fat (6g saturated fat), 86mg cholesterol, 264mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat.
Total time: 20 min
Servings: 6
Ingredients
- 1 large egg
- 2 teaspoons honey
- 2 cups crushed Ritz crackers (about 45 to 50)
- 1/2 teaspoon salt
- 1-1/2 pounds walleye fillets
- 1/3 to 1/2 cup canola oil
- Optional: Minced fresh parsley and lemon wedges
Directions
- In a shallow bowl, beat egg; add honey. In a shallow dish, combine crackers and salt. Dip fish in egg mixture, then in cracker mixture; turn until coated.
- In a cast-iron or other heavy skillet, cook fillets in oil over medium heat until golden and fish flakes easily with a fork, 3-5 minutes on each side. If desired, top with parsley and serve with lemon wedges.
Nutrition Facts
3 ounces cooked fish: 389 calories, 22g fat (3g saturated fat), 133mg cholesterol, 514mg sodium, 23g carbohydrate (5g sugars, 1g fiber), 25g protein.
Total time: 10 min
Servings: 4
Ingredients
- 1/4 cup butter, cubed
- 1/4 cup all-purpose flour
- 2 cups 2% milk
- 2 packages (2-1/2 ounces each) thinly sliced dried beef
- 8 slices bread, toasted
Directions
- In a microwave-safe bowl, microwave butter on high for 35 seconds or until melted. Stir in flour until smooth. Gradually stir in milk.
- Microwave, uncovered, on high for 2-3 minutes or until thickened, stirring every minute. Stir in beef; cook on high for 1 minute or until heated through. Serve on toast.
Nutrition Facts
3/4 cup beef mixture with 2 pieces toast: 400 calories, 17g fat (10g saturated fat), 68mg cholesterol, 1422mg sodium, 41g carbohydrate (10g sugars, 2g fiber), 21g protein.
Total time: 25 min
Servings: 4
Ingredients
- 2 tablespoons all-purpose flour
- 1/4 teaspoon each garlic powder, onion powder, pepper and salt
- 1/2 cup grated Parmesan cheese
- 1/2 cup buttermilk
- 3/4 cup seasoned bread crumbs
- 4 boneless skinless chicken breast halves (6 ounces each)
- 3 tablespoons canola oil
- Optional: lemon wedges and fresh thyme sprigs
Directions
- In a shallow bowl, combine flour, garlic powder, onion powder and pepper. In another bowl, combine cheese and buttermilk. Place bread crumbs in a third shallow bowl.
- Flatten chicken to 1/4-in. thickness. Coat chicken with flour mixture; dip in buttermilk, then coat with crumbs. In a skillet over medium heat, cook chicken in oil for 5-7 minutes on each side or until no longer pink; drain on paper towel. If desired, serve with lemon wedges and fresh thyme sprigs.
Nutrition Facts
1 cutlet: 428 calories, 18g fat (4g saturated fat), 104mg cholesterol, 628mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 42g protein.
Total time: 20 min
Servings: 6
Ingredients
- 8 ounces uncooked linguine
- 3 medium tomatoes, chopped
- 6 green onions, sliced
- 1/2 cup grated Parmesan cheese
- 1/4 cup minced fresh basil or 4 teaspoons dried basil
- 2 garlic cloves, minced
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 3 tablespoons butter
Directions
- Cook linguine according to package directions. Meanwhile, place all remaining ingredients except butter in a large bowl.
- Drain linguine; toss with butter. Add to tomato mixture and toss to combine.
Nutrition Facts
1 cup: 233 calories, 9g fat (5g saturated fat), 21mg cholesterol, 567mg sodium, 32g carbohydrate (3g sugars, 3g fiber), 8g protein.
Total time: 10 min
Servings: 6
Ingredients
- 6 cups torn romaine
- 1 pound boneless skinless chicken breasts, cooked and cut into strips
- 2 cups seasoned salad croutons
- 3/4 cup shredded Parmesan cheese
- 1/2 teaspoon salt
- 6 tablespoons olive oil
- 1/3 cup lemon juice
- 3 to 4 garlic cloves, minced
- 1/4 teaspoon coarsely ground pepper
Directions
- In a salad bowl, combine the first 5 ingredients. In a small bowl, whisk the oil, lemon juice, garlic and pepper. Pour over salad; toss to coat.
Nutrition Facts
1-1/2 cups: 318 calories, 21g fat (5g saturated fat), 50mg cholesterol, 573mg sodium, 12g carbohydrate (1g sugars, 2g fiber), 22g protein.
Total time: 10 min
Servings: 4
Ingredients
- 6 ounces (about 9 cups) fresh baby spinach, coarsely chopped
- 1 bunch broccoli, cut into small florets
- 2 cups grape tomatoes, halved
- 1 package (2.52 ounces) ready-to-serve thick-cut fully cooked bacon, cut into 1-inch pieces
- 1 cup Miracle Whip
- 2 tablespoons white vinegar
- 2 tablespoons sugar
Directions
- In a large bowl, combine the first 4 ingredients. In a small bowl, mix Miracle Whip, vinegar and sugar until blended. Just before serving, spoon dressing over salad; toss gently to coat.
Nutrition Facts
2-1/2 cups: 356 calories, 22g fat (4g saturated fat), 39mg cholesterol, 906mg sodium, 29g carbohydrate (19g sugars, 6g fiber), 14g protein.