5 Easy Weeknight Meals
Brooklyn chef Chris Scott shares simple, family-friendly recipes.
Savory Stuffed Crêpes
Makes 4 servings
8 oz fresh mushrooms, sliced
4 oz fresh baby spinach
1 tbsp chopped fresh thyme (optional)
8 premade crêpes
8 (1-oz) slices lean turkey breast
1 cup shredded low-fat Monterey Jack cheese
1. Preheat oven to 350ºF.
2. Lightly coat a pan with cooking spray. Over medium heat, sauté mushrooms about 5 minutes until they release their liquid. Add spinach and sauté lightly 2 minutes until wilted. Season with thyme, if desired, and remove from heat.
3. Place one crêpe on a clean counter. Add 1 slice of turkey, a sprinkle of cheese, and a spoonful of the mushroom and spinach mixture. Fold sides in to make a rectangular pillow shape and then roll over. Place crêpe, folded side down, in a baking dish lightly coated with cooking spray. Repeat until all crêpes are assembled. Top crêpes with remaining cheese.
4. Bake 20 minutes, or until cheese melts. Serve immediately.
171 calories, 19 g protein, 7 g carbohydrate, 8 g fat (4 g saturated fat), 50 mg cholesterol, 1 g fiber, 320 mg sodium. Calories from fat: 41%
A frittata is a hearty dish with plenty of protein. Eggs are also a good source of bone-building vitamin D. Serve with a tossed green salad with lots of colorful chopped veggies.
Chicken and Broccoli Frittata
Makes 4 servings
¾ cup chopped broccoli florets
1 cup low-fat milk
¾ cup cooked, diced chicken breast
½ cup shredded low-fat cheddar cheese
salt and pepper
1. Preheat oven to 375ºF.
2. To blanch broccoli florets, bring a small pot of water to boil. Place a medium bowl of water and ice on a nearby counter. Add florets to boiling water 30 seconds to 1 minute, until they're bright green. Immediately drain broccoli and place in ice water. When cool, drain well.
3. In a medium bowl, whisk eggs and milk thoroughly. Add chicken, broccoli, cheese, and a pinch of salt and pepper.
4. Pour egg mixture into an oven-safe, nonstick 10-inch skillet sprayed with cooking spray.
5. Bake 25–35 minutes, or until center is firm. Cut into wedges and serve immediately.
181 calories, 21 g protein, 2 g carbohydrate, 9 g fat (3 g saturated fat), 342 mg cholesterol, 241 mg sodium. Calories from fat: 47%
Chicken and Veggie Kabobs
Makes 6 servings
2 lbs boneless, skinless chicken breasts
2 red peppers (or other vegetables, such as zucchini or grape tomatoes)
1 large onion
3 or 4 cloves garlic
2 sprigs each of fresh herbs, such as parsley, cilantro, or mint
¼ cup olive oil
½ tsp salt
pepper to taste
1. Preheat oven to 400ºF.
2. Cut chicken breasts and vegetables into 1-inch cubes.