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Multi-Quick Healthy Snack Meals & Recipes In 30 Minutes or Less. Vol.1 by Terry D. Clark - HTML preview

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Now, cut the chicken breasts into thin slices -- now, add the romaine lettuce and the next 4 ingredients in a large tupperware boil and toss with the remaining dressing.


Now, separate the salad into 4 salad plates -- top each serving with sliced chicken breasts and sprinkle with feta cheese.


Great with wine by 'BareFoot' called: Sweet Red


Serving 4.




27. My Chicago Style Potato Wedges




* Three Large 'Idaho Potatoes' or Russet Potatoes -- scrubbed and cut into large wedges.

* Two teaspoon of hot red pepper sauce

* One tablespoon minced dried onion flakes.

* One teaspoon of paprika.

* Half or 1/2 teaspoon of spice supreme cayenne pepper.

* Half or 1/2 teaspoon of sea salt

* Half or 1/2 teaspoon of pure ground black pepper.


(Optional) if you'd like -- Half or 1/2 teaspoon 'file' powder.


Now, get your oven set/preheat to 350 degrees.


Once the oven has heated up -- grab your baking/cookie sheet -- cover with heavy duty aluminum foil -- now, spray with vegetable or Canola oil cooking spray.


Now, it's time to mix the ingredients spices in large tupperware bowl -- Add (onion flakes, paprika, spice supreme cayenne pepper, pure ground black pepper, sea salt, and file powder)-- Stir together well -- now, add the potato wedges to the bowl -- too to coat.


Now, put the potato wedges on the baking/cookie sheet in a single line. Now, put the potato wedges in your oven and bake for about 20 minutes or until golden brown on each side.


Once done, sprinkle a little red pepper sauce -- now your ready to eat!


If your really busy and just don't have the time to prepare this recipe. Try going to your local grocery store and pick up a ready season mix -- like "Cajun Seasoning Spice" mixture.




28. The Crunchy Style Spring Roll Dish




* One Half or 1 1/2 cup of sliced mushrooms.

* One cup of sliced celery.

* Half or 1/2 cup of sodium free chicken broth.

* Half or 1/2 red bell pepper, cut/chopped into thin strips.

* Half of 1/2 cup of chopped green onions.

* Two once's of firm 'Tofu' cut into little pieces.

* Four egg roll wrappers.

* Half or 1/2 cup of bean sprouts.

* Four romaine lettuce leaves.

* Quarter or 1/4 cup low-sodium soy sauce.

* Two tablespoons of chopped green onion


Now grab a medium size skillet -- add the mushrooms, celery, chicken broth, pepper & green onions.


Now, cook over medium heat, while stirring until tender -- do this for 5 minutes -- now, add the 'Tofu' -- let cook, while stirring at the same time -- once the liquid is absorbed for 5 minutes -- take skillet from heat and let cool down for a minute or so.


Now for the sauce; Grab a small tupperware bowl -- add the soy sauce & green onion -- mix together well -- now, put to the side


Now,spoon feed the mushroom mixture evenly into the center of each egg roll wrapper -- place bean sprouts over filling. Now brush edges of wrappers with water-- now, tightly roll up wrappers -- squeeze ends together to seal.


This recipe would be perfect if you had a 'Wok' -- but, if you just have a regular skillet, that would be okay too!


Now, spray the "Wok or Skillet' with Canola cooking non-stick spray-- Heat skillet over medium heat -- add rolls to skillet and let cook until golden brown on each side about 10 minutes or so.


Now, grab some romaine leafs and put them on dinner plates -- and add each rolls on top of the romaine & serve sauce on the side.


Your now ready to eat!!




29. The Mock Guacamole Dish




* Two cups of frozen asparagus -- thawed out.

* Half or 1/2 regular size ripe avocado -- peeled -- pitted & chopped.

* Three tablespoons low-fat ricotta cheese.

* Three tablespoons of freshly squeezed lemons or Store Brand Real Lemon juice.

* 1/8 teaspoon of sea salt.

* 1/8 teaspoon of cayenne pepper

* Three ripe plum tomatoes -- seeded & coarsely chopped-up --- that equal to about (One Cup)

* One small chopped red onion (1/2 of cup)

* Quarter or 1/4 red bell pepper --chopped-up (1/4 of cup)

*Three cups of low-fat tortilla chips -- fresh cilantro for garnish.


Now, in a your blender or food processor -- add the asparagus -- and blend until smooth.


Now, grab a medium size tupperware bowl -- now, add together -- asparagus, avocado, ricotta cheese, lemon juice, sea salt & cayenne pepper. Stir the ingredients together well.


now, once thats done -- include the tomatoes, onion & red bell pepper to the avocado mixture. Now, make sure to cover the tupperware bowl tightly with top or plastic wrap and put it in the refrigerator -- until you are ready to serve.


Make sure you have a large plate, to put the 'Mock Guacamole' -- surrounded by fresh 'Tortilla Chips' & Small Tomatoes & Carrots thinly cut.


A little taste of Mexico dish, that only takes 15 minutes to make.


Can serve 12




30. The Creamy Style Spinach Dip (Great Party Platter)




* One cup of cherry tomatoes.

* One yellow bell pepper -- cut into strips

* Six cups of assorted fresh veggies

* One cup of frozen chopped spinach -- thawed out & drained

* Half or 1/2 cup of low or nonfat sour cream

* One cup of low-fat cottage cheese

* One tablespoon of dried onion flakes

* One tablespoon of freshly squeezed lemon or store brand real lemon juice

* Half or 1/2 teaspoon cayenne pepper

* 1/8 teaspoon sea salt

* 1/8 teaspoon pure ground black pepper


Now, in your blender or food processor -- add the spinach & sour cream -- now blend together until smooth.


Now, in a medium size tupperware bowl -- mix together, the spinach, cottage cheese, onion flakes, real lemon juice, cayenne pepper, sea salt & black pepper.


Now, transfer the spinach dip into a small dish bowl -- and place the bowl on a large dish plate -- surrounded by ( carrots thin sliced, tomatoes cut, celery sliced thin, mushrooms, cucumbers, etc ) whatever your favorite veggies are -- goes well with this dip.


Serves 6




31. The Tangy Party Style Spread Dip




* Two celery stalks -- sliced

* 16 crackers or low-fat

* One loaf of Italian or French bread -- toasted golden brown -- cut into wedges.

* One package ( eight ounces ) low-fat cream cheese, softened.

* 2/3 cup of low-fat cottage cheese.

* Six tablespoons of prepared mango chutney.

* Quarter or 1/4 cup of chopped-up fresh parsley.

* Two tablespoons minced green onions.

* One tablespoon of 'French Dijon Mustard'.

* 1/8 teaspoon pure black pepper

* 1/8 teaspoon cayenne pepper.


Now, grab your blender or food processor -- and add together in a small tupperware bowl the cream cheese & cottage cheese -- blend until smooth.


Now, transfer the mixture to a small bowl -- mix in chutney, parsley, green onions, mustard, black pepper & cayenne pepper -- now, mix together well.


Now, place the cream cheese spread in a bowl on a large try or platter plate -- surrounded by (celery, crackers, toasted bread wedges).


Takes about 5 or 10 minutes to make -- and serves 8.




32. My Fruit Style Platter Fantasia (Healthy Any Time Snack)




* One cup of orange or grapefruit -- sections

* One peach -- sliced (one cup)

* One cup of watermelon balls

*One cup of seedless red grapes or green grapes -- clustered

* One cantaloupe or honey dew melon -- peeled & cut into thin wedges.

* Mint leaves & granted orange peel for garnish

* Four ounces of low-fat cream cheese -- soften.

* Two tablespoons of sugar-free orange marmalade.

* One teaspoon of grated lemon peel

* Quarter or 1/4 teaspoon of ground ginger.

* One container (eight ounce) vanilla non-fat yogurt.


Now, in a medium size bowl & your electric mixer (on high speed) -- beat the cream cheese until fluffy -- now, beat in marmalade, lemon peel & ginger -- stir in the yogurt -- now, mix together well.


Now, place the dip in a serving bowl -- cover with top or plastic wrap -- put in the refrigerator and let chill for one hour.


Now, once the dip is ready -- garnish/surround with mint leaves & orange peel -- serve fruit with dip.


A healthy any time snack. Serves 6




33. The Healthy Homemade Chi-Town Pizza




* One package (sixteen ounce) frozen french bread pizza dough -- thawed out.

* One tablespoon olive oil.

* Twelve cloves garlic

* One red onion -- halved

* One tablespoon low or non-fat Italian salad dressing.

* Two tablespoon of yellow cornmeal.

* One red bell pepper -- cut into thin slices.

* One green bell pepper -- cut into chunks (one cup).

* One yellow bell pepper -- cut into chunks (one cup).

* Quarter or 1/4 cup crumbled blue cheese.

* Quarter or 1/4 cup thinly sliced basil leaves.


Now, set your oven rack to it's lowest position -- set/preheat oven to 450 -- place garlic & onions in a small baking dish. Toss with salad dressing -- now, bake until garlic & onions are tender -- bake 20 minutes -- now take out and let cool down slightly -- slice the garlic & onions.


Now, spray your baking/cookie sheet with 'Vegetable or Canola' cooking spray. -- Now, sprinkle with cornmeal -- separate the dough into 4 pieces, using a floured rolling pin -- roll each dough piece into seven inch circle. Now place on prepared baking/cookie sheets.


Now, brush dough with oil -- now, add the ingredients -- garlic, onions, red bell pepper, green bell peppers & yellow bell pepper over dough - make sure to leave at least an 1/2 inch border.


Now, put the pizza in the oven -- cook 15 minutes or until cheese & crust golden brown -- once the pizza is ready, take out the oven and slice into wedges -- it's now ready to eat.


Serves 6.





34. My Chicago Style Nachos Treat




* 32 unsalted baked tortilla chips by 'Santitas Chips or Tostitos Chips' (three ounces)

* Quarter or 1/4 cup of shredded low-fat 'Monterey Jack Cheese'.

* Quarter or 1/4 cup of low-fat 'Colby Cheddar Cheese'.

* Two tomatoes -- chopped (two cups)

* Quarter or 1/4 cup thinly sliced green onions

* One garlic clove -- minced

* Two tablespoons chopped fresh -- cilantro or parsley.

* One tablespoon of red wine vinegar or cider vinegar.


Now, set/preheat your boiler/oven -- place tortilla chips in a single layer on a non-stick baking/cookie sheet -- now, put to the side.


Now, in a small bowl, add the 'Monterey Jack Cheese & Colby Cheddar Cheese -- mix together well -- now put to the side


Now, get ready to prepare the salsa. Now, in a medium size bowl -- mix together the tomatoes, green onions, garlic cloves, cilantro & red wine vinegar -- now, mix together well. Now, add 2 teaspoons of salsa in the center of each tortilla chips and top each chip with 3/4 teaspoon of cheese mixture.


Now, put baking sheet into the oven -- let bake for about 2 or 3 minute or until the cheese melts. Once done, take out of the oven -- use your spatula -- place nachos on a serving platter & salsa on the side -- your now ready to eat.


Your kids will love this special treat -- and it only takes 15 minutes to create and 2 or 3 minutes cooking time.


Serves 4.




35. The Deluxe Style 'BLT' Sandwich




* Eight slices of 'Turkey Bacon' (use Oscar Myers for best taste & flavor)-- if your not into turkey -- 'Pork Bacon' will do just fine too.


* Eight slices of Italian bread or French Toast Bread ( by Wonder Bread). Toast each slice.

* Eight romaine lettuce leafs

* One large tomato -- slice thin

* Four fresh basil leaves

* Two tablespoons of low-fat mayonnaise (your favorite) -- I prefer 'Miracle Whip Dressing Olive Oil' by Kraft...It really kicks up the flavor.

* Two tablespoons of low-fat sour cream.

* Two tablespoons chopped fresh basil or Half or 1/2 teaspoon dried basil.

* One tablespoon of freshly squeezed lemon juice.


Now, grab a medium size skillet (non-stick)-- add bacon and cook over medium heat -- if, your bacon is cooking to fast, turn the heat down a bit. Make sure you turn the bacon frequently, until it's nice and crispy -- don't burn or your sandwich won't taste good!!


Now, once your finish cooking the bacon -- grab some paper towels and a plate, place bacon on top and drain grease (do the same with Pork Bacon)--this is an healthy 'BLT'...not a greasy sandwich!!!


Now, grab a small bowl add your favorite mayonnaise -- now, add sour cream, basil & fresh lemon juice -- mix together well.


Now, spread mayonnaise evenly over each slice of toasted bread -- now, add romaine lettuce, tomato, bacon & basil leaves evenly on top of 4 slices. Top the remaining toast slices the same way.


Now, cut each sandwich in half -- serve on a plate with french fries or just the sandwich alone.


This recipe only took 15 minutes to complete and taste great ---especially, when you just don't have the time to cook a large meal.


Serves 4.




36. The Golden Chicken Satay




* Two skinless boneless chicken breasts halves (four ounces each) -- cut into eighteen cubes.

* One large red or green bell pepper, will do fine -- cut into 12 to 18 squares.

* Quarter or 1/4 teaspoon of Sea Salt.

* Quarter or 1/4 teaspoon of pure ground black pepper.

* Two teaspoon of olive oil.

* Two tablespoon of low-sodium chicken broth.

* One & Half or 1 1/2 tablespoon of freshly squeezed lime juice.

* One tablespoon of low-sodium soy sauce.

* One tablespoon of creamy peanut butter -- Skippy or your favorite store brand.

* Quarter or 1/4 teaspoon of hot pepper sauce

* One garlic clove -- peeled

* Green leaf of lettuce & sliced green onion for garnish/surrounding the dish.


Now, for the dip ingredients -- grab a small bowl and mix together, the chicken broth, lime juice, soy sauce, peanut butter & hot pepper sauce -- mix together add the garlic and let dip stand at room temperature for 25 or 30 minutes or so. While, your waiting for the dip -- soak 6 wooden skewers in cold water


Now, set/preheat your oven/boiler -- now, alternate 3 chicken cubes & 3 bell pepper squares on each wooden skewer -- season the skewers with sea salt & pepper -- now, brush with olive oil.


Now, place skewers on the rack in the boiler pan -- it must be 4 inches from the heat -- make sure you turn the skewers at least 3 or 4 times. until chicken breasts are golden brown and cooked through -- should take you about 7 minutes or so!!!


Now, line your serving dish or platter with -- lettuce -- top of skewers -- now, remove garlic from the dip and discard. -- Garnish dip with green onions and serve.


Serves 6 -- Goes great with "Gallo Red Wine Moscato"


Note: This recipe also goes well with (shrimp, beef, pork & veggies only)-- substitutes instead of chicken breasts!!!




37. The Super-Dupper Quick Clam Dip Treat




* One cup of low-fat sour cream by 'Dannon' or (your favorite)

* One package (eight ounces) low-fat cream cheese by 'Dannon' or(your favorite) --soften.

* One tablespoon of dried onion flakes.

* One teaspoon of paprika.

* Half or 1/2 teaspoon of sea salt.

* Two cans of (six & half or 6 1/2 each)-- minced clams.

* tablespoons chopped-up fresh parsley.

* Fresh veggies & low-fat crackers.


Now, in a your food processor -- mix together the Dannon sour cream, Dannon cream cheese, onion flakes, paprika & sea salt -- blend until smooth.


Now, place the cream cheese mixture on the top of your stove/double boiler -- set to very low heat, not to boil-- water; for example ( a double boiler, is a stacked sauce-pot used to heat foods -- that protects them from direct heat -- food is heated by simmering water in the bottom pot).


Now, add clams with juice too -- now, add the parsley -- cook clam mixture, stirring frequently, until heated through -- 6 minute should do -- don't boil!!


Now, switch clam dip to a small or medium sized bowl -- now, place in the center of your serving dish or platter -- garnish/surrounded by veggies & crackers -- your now ready to serve!!!


Cooking time to complete 15 to 20 minutes tops.


Serving 8.




38. The Homemade Cheese Spread Dish




* Half or 1/2 cup of low-fat ricotta cheese

* Half or 1/2 cup of low-fat cottage cheese

* One clove garlic -- crushed

* Quarter or 1/4 cup of chopped-up fresh basil

* Quarteror 1/4 cup chopped-up fresh parsley

* Two tablespoons chopped-up fresh chives or green onion tops

* One tablespoon chopped-up fresh marjoram or One teaspoon of dried marjoram.

* Two teaspoon chopped-up fresh oregano or 3/4 teaspoon dried oregano.

* One teaspoon of freshly squeezed lemon juice.

* 1/8 teaspoon of pure ground black pepper.

* Fresh chives & oregano sprigs for garnish/surround


Now, in your food processor or counter-top blender -- mix together the ricotta cheese, cottage cheese & clove garlic -- now, add the basil, parsley, chopped-up chives, marjoram, oregano, lemon juice & black pepper -=- now, blend until smooth for 30 seconds.


Now, once you are finish blending -- scrape out the mixture with rubber spatula into a bowl -- now, add cheese spread into that small bowl -- now, cover it with a top or plastic wrap and refrigerate for an hour to allow the flavor mix well.


Once the hour is complete, grab a platter dish and garnish/surround with chives, oregano sprigs -- also with veggies & crackers -- whatever you like.


Now, Lets Eat!!!Serving 6