16 Great, Healthy Dinners in 10-minutes or Less

Every Friday is Health Tip Day at Zen Habits.

Everyone knows that cooking for yourself is a great way to eat good food while being frugal, and to eat healthier at the same time.

But not many of us have time to cook up a fancy meal each night — which is why many people eat out instead. Just not enough time and energy in the day.

Enter the New York Times’ article, Summer Express: 101 Simple Meals Ready in 10 Minutes or Less. Now, there are other lists of simple and quick meals, and I always love them, but this one is especially good.

To save you time, I decided to share with you some of the healthier meals from the list — meaning the vegetarian ones. The others sound tasty, but just too much saturated fat to be healthy. The ones that follow sound delicious, and while they’re not all the healthiest in the world, they’re not bad at all.

Gazpacho: Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, and a little more olive oil.
Herb pasta: Toss a cup of chopped mixed herbs with a few tablespoons of olive oil in a hot pan. Serve over angel-hair pasta, diluting the sauce if necessary with pasta cooking water.
Eggplant & feta: Cut eggplant into half-inch slices. Broil with lots of olive oil, turning once, until tender and browned. Top with crumbled goat or feta cheese and broil another 20 seconds.
Rustic tomato pasta: While pasta cooks, combine a couple cups chopped tomatoes, a teaspoon or more minced garlic, olive oil and 20 to 30 basil leaves. Toss with pasta, salt, pepper and Parmesan.
Quesadilla: Use a combination of cheeses, like Fontina mixed with grated pecorino. Put on half of a large flour tortilla with pickled jalapenos, chopped onion, shallot or scallion, chopped tomatoes and grated radish. Fold tortilla over and brown on both sides in butter or oil, until cheese is melted.
Spicy garlic pasta: Sauté 10 whole peeled garlic cloves in olive oil. Meanwhile, grate Pecorino, grind lots of black pepper, chop parsley and cook pasta. Toss all together, along with crushed dried chili flakes and salt.
Taco salad: Toss together greens, chopped tomato, chopped red onion, sliced avocado, a small can of black beans and kernels from a couple of ears of corn. Toss with crumbled tortilla chips and grated cheese. Dress with olive oil, lime and chopped cilantro leaves.
Zucchini pasta: Sauté shredded zucchini in olive oil, adding garlic and chopped herbs. Serve over pasta.
Not takeout: Stir-fry onions with cut-up broccoli. Add cubed tofu, chicken or shrimp, or sliced beef or pork, along with a tablespoon each minced garlic and ginger. When almost done, add half cup of water, two tablespoons soy sauce and plenty of black pepper. Heat through and serve over fresh Chinese noodles.
Pine nuts pasta: Put a stick of butter and a handful of pine nuts in a skillet. Cook over medium heat until both are brown. Toss with cooked pasta, grated Parmesan and black pepper.
Pasta with fresh tomatoes: Cook chopped fresh tomatoes in butter or oil with garlic until tender, while pasta cooks. Combine and serve with grated Parmesan.
Rich vegetable soup: Cook asparagus tips and peeled stalks or most any other green vegetable in vegetable stock with a little tarragon until tender; reserve a few tips and purée the rest with a little butter (cream or yogurt, too, if you like) adding enough stock to thin the purée. Garnish with the reserved tips. Serve hot or cold.
Near instant mezze: Combine hummus on a plate with yogurt laced with chopped cucumbers and a bit of garlic, plus tomato, feta, white beans with olive oil and pita bread.
Olive pasta: Pit and chop a cup or more of mixed olives. Combine with olive oil, a little minced garlic, red pepper flakes and chopped basil or parsley. Serve over pasta.
Stuffed tomatoes: Cut the top off four big tomatoes; scoop out the interiors and mix them with toasted stale baguette or pita, olive oil, salt, pepper and herbs (basil, tarragon, and/or parsley). Stuff into tomatoes and serve with salad.
Ketchup-braised tofu: Dredge large tofu cubes in flour. Brown in oil; remove from skillet and wipe skillet clean. Add a little more oil, then a tablespoon minced garlic; 30 seconds later, add one and a half cups ketchup and the tofu. Cook until sauce bubbles and tofu is hot.

Also see:

16 Great, Healthy Dinners in 10-minutes or Less

Every Friday is Health Tip Day at Zen Habits.

Everyone knows that cooking for yourself is a great way to eat good food while being frugal, and to eat healthier at the same time.

But not many of us have time to cook up a fancy meal each night — which is why many people eat out instead. Just not enough time and energy in the day.

Gazpacho: Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, and a little more olive oil.
Herb pasta: Toss a cup of chopped mixed herbs with a few tablespoons of olive oil in a hot pan. Serve over angel-hair pasta, diluting the sauce if necessary with pasta cooking water.
Eggplant & feta: Cut eggplant into half-inch slices. Broil with lots of olive oil, turning once, until tender and browned. Top with crumbled goat or feta cheese and broil another 20 seconds.
Rustic tomato pasta: While pasta cooks, combine a couple cups chopped tomatoes, a teaspoon or more minced garlic, olive oil and 20 to 30 basil leaves. Toss with pasta, salt, pepper and Parmesan.
Quesadilla: Use a combination of cheeses, like Fontina mixed with grated pecorino. Put on half of a large flour tortilla with pickled jalapenos, chopped onion, shallot or scallion, chopped tomatoes and grated radish. Fold tortilla over and brown on both sides in butter or oil, until cheese is melted.
Spicy garlic pasta: Sauté 10 whole peeled garlic cloves in olive oil. Meanwhile, grate Pecorino, grind lots of black pepper, chop parsley and cook pasta. Toss all together, along with crushed dried chili flakes and salt.
Taco salad: Toss together greens, chopped tomato, chopped red onion, sliced avocado, a small can of black beans and kernels from a couple of ears of corn. Toss with crumbled tortilla chips and grated cheese. Dress with olive oil, lime and chopped cilantro leaves.
Zucchini pasta: Sauté shredded zucchini in olive oil, adding garlic and chopped herbs. Serve over pasta.
Not takeout: Stir-fry onions with cut-up broccoli. Add cubed tofu, chicken or shrimp, or sliced beef or pork, along with a tablespoon each minced garlic and ginger. When almost done, add half cup of water, two tablespoons soy sauce and plenty of black pepper. Heat through and serve over fresh Chinese noodles.
Pine nuts pasta: Put a stick of butter and a handful of pine nuts in a skillet. Cook over medium heat until both are brown. Toss with cooked pasta, grated Parmesan and black pepper.
Pasta with fresh tomatoes: Cook chopped fresh tomatoes in butter or oil with garlic until tender, while pasta cooks. Combine and serve with grated Parmesan.
Rich vegetable soup: Cook asparagus tips and peeled stalks or most any other green vegetable in vegetable stock with a little tarragon until tender; reserve a few tips and purée the rest with a little butter (cream or yogurt, too, if you like) adding enough stock to thin the purée. Garnish with the reserved tips. Serve hot or cold.
Near instant mezze: Combine hummus on a plate with yogurt laced with chopped cucumbers and a bit of garlic, plus tomato, feta, white beans with olive oil and pita bread.
Olive pasta: Pit and chop a cup or more of mixed olives. Combine with olive oil, a little minced garlic, red pepper flakes and chopped basil or parsley. Serve over pasta.
Stuffed tomatoes: Cut the top off four big tomatoes; scoop out the interiors and mix them with toasted stale baguette or pita, olive oil, salt, pepper and herbs (basil, tarragon, and/or parsley). Stuff into tomatoes and serve with salad.
Ketchup-braised tofu: Dredge large tofu cubes in flour. Brown in oil; remove from skillet and wipe skillet clean. Add a little more oil, then a tablespoon minced garlic; 30 seconds later, add one and a half cups ketchup and the tofu. Cook until sauce bubbles and tofu is hot.

Also see:

Posted on 20 July 2007 in Health Tip Day |
Digg |
Del.icio.us |
Stumble |
Print

Comments (24)

Havana Says:

July 20th, 2007, 8:07 am

Wow, thanks for listing those recipes! I’ll be sure to check out the article as well but it’s great to have your list up too!

Lee Says:

July 20th, 2007, 8:10 am

Ummm - these are awesome and will all be tried over the coming weeks. I only discovered this site a couple of weeks ago and I’m completely hooked.

Bravo.

Chris Says:

July 20th, 2007, 8:15 am

vegetarian != healthier

Leo Says:

July 20th, 2007, 8:26 am

Thanks for the comments, guys.

@Chris: You have a good point, but in general, cutting meat out of your diet is healthier. It means less fat overall, and especially saturated fat, and it’s usually replaced by healthier alternatives, like veggies or tofu or something like that.

It’s possible to have an unhealthy vegetarian diet — I’ve seen it personally — but the truth is that most vegetarians eat much healthier than omnivores, and a large part of that is cutting fatty and greasy meats out of their diets.

The other dinners on the NYT list have very fatty meats, for the most part, so I decided to exclude them for that reason.

Alex Ion Says:

July 20th, 2007, 8:45 am

I agree with Leo.

However I don’t think the Quesadilla has low fat with butter and oil ;)

Great article, overall!

Suze Says:

July 20th, 2007, 9:59 am

The recipes are helpful. The full list in the NYT is even better and more diverse.

Grayson De Ritis Says:

July 20th, 2007, 10:30 am

Good vegetarian list, Leo. Although I eat a lot of meat, I can add some chicken to these recipes and use these great meals you’ve recommend. Thanks!

Chris Says:

July 20th, 2007, 11:08 am

@Leo: While large quantities of fatty meat are undoubtedly a poor health choice, few would argue that regular servings of fish (for example) are extremely healthy. No better place to get Omega-3’s and protein. I understand vegetarianism as an ethical choice, but that should not be confused with a health-driven choice. Though not impossible, you have to work very hard to get the same types of nutrients that meat and fish provide.

Anyway, sorry to stray far off topic. The NYT list is good — I made the steamed mussels last night.

gwinne Says:

July 20th, 2007, 11:26 am

Great list–thanks for providing it, Leo! I don’t think it’s useful to make generalizations about vegetarians (or meat eaters) eating healthier. There are many other factors to consider. In my house, we do not eat *any* dairy, soy, fish, or nuts for allergy reasons, so meat (we eat mostly chicken) is a virtual necessity for getting *enough* fat and protein in a small child. It’s possible to do it other ways–and we do eat many meat-free meals in a week–but meat is an important part of a healthy diet in my household.

Not-Sure-I-Agree Says:

July 20th, 2007, 11:31 am

Leo,

Except for 1, 7, 12, 13, 15… I wouldn’t call these healthy. A lot use mega fat - like a stick of butter or serious cheese. And few of the others have vegetables at all.

I would agree they’re quick, but they’re so pasta-heavy and calories-heavy and vitamin- and mineral-light.

What are some of your great fast recipes for healthier, more vegetable-based, lower cal meals?

Thanks.

AgentSully Says:

July 20th, 2007, 12:15 pm

My sis is always looking for quick meals. Gonna send this along to her right away!

julien Says:

July 20th, 2007, 13:00 pm

btw dude, you should check out startcooking.com for more recipes like this.

Barry Says:

July 20th, 2007, 15:06 pm

Have been checking out your website for a few weeks now, and love it. Have always had a problem with the word “blog”. Strictly speaking from a quality standpoint, and granted I don’t read many “blogs”, I would call your site and on-line magazine. It has quickly elevated to the first thing I read every weekday. Keep up the good work.

Jeff Seely Says:

July 20th, 2007, 17:34 pm

Nothing beats 10. Pine nuts pasta. Except I’d recommend using Asiago cheese in place of Parmesan. It’s superior.

Leo Says:

July 20th, 2007, 17:41 pm

You guys are right, of course — not all of these are strictly healthy. :) I think they can be modified to be more healthy (for example, by substituting olive oil for butter) but anyway … I think they’re good alternatives for when you don’t have much time.

@Barry: You have a point … Zen Habits is more of a magazine than a personal journal, which is what most blogs were when the concept first came out. However, the concept of “blog” is changing, I think, as people find different ways of using the medium. My use, and those of others, is to write more magazine-type articles, because I enjoy writing them and people seem to enjoy them. :)

But a couple of key differences between Zen Habits and a magazine: I publish daily, not weekly or monthly; I interact with readers in a way that’s not possible with magazines; and I don’t have all the staff they do. :)

I’m glad you like the site, and thanks for the encouragement!

Stu Says:

July 20th, 2007, 19:32 pm

Ya some of these definitely dont deserve the title of healthy, especially #10, the butter and pinenut one. You could sub in some olive oil instead of butter, some basil, parmesan or asiago cheese, some garlic and a bit of salt and pepper, blend it all up and you’ve got a nice basil pesto. Personally I prefer my pesto chilled but right of the blender works too. And basil pesto makes a great base sauce to add cooked veggies to, which is one of my favorites.

Also, you don’t want to brown pinenuts! Well a tiny bit of light browning is ok but really you should take them off the heat when they start to sweat and give off a nice smell, which happens just before they start to brown.

NSIP Says:

July 21st, 2007, 9:44 am

My favorite veggie recipe is the spinach and chickpea curry recipe from Isa Moskowitz’s book, Vegan with a Vengeance. It’s not quite 10 minutes or less (maybe 15-20), but absolutely delicious!

Tyler Says:

July 21st, 2007, 13:49 pm

Hey I just wanted to say I love your site; long time reader but first time poster.

This article has a lot of great tips, but it’s really not up to par with what I expect from your writing… I must ask if you were in a rush or something to pound this one out?

Anyway great site, great recipes, great stuff

Adam Snider Says:

July 22nd, 2007, 17:00 pm

Here’s a quick tip for replacing butter with something healthier: use margarine. If you buy the right type of margarine, it will be free of trans and saturated fats, and much healthier. I like Becel Margarine with Olive Oil. It’s free of trans and saturated fats, and it made with a certain amount of olive oil (25%, I think) instead of pure canola oil. It also has the “heart smart” logo from the Canadian Heart & Stroke Foundation.

Anyway, the point I’m making is that there is a healthy alternative to butter, that can make a lot of these dishes healthier than they’d otherwise be.

On a related note: While these dishes may not be super healthy, if you keep your portion sizes small, there is nothing wrong with eating food like this from time to time (just don’t make it a habit).

Leo Says:

July 23rd, 2007, 1:08 am

@Tyler: Thanks for finally leaving a comment! :)

I can see your point … here’s the story: I had originally planned to write a longer article on another topic, but in the middle of writing it, I took a break and read the NYT list … and I thought it was excellent and thought it would be helpful to some readers to see a selection of some of the better recipes, rather than having to go through the entire list of 101 recipes. Anyway, I decided to go with that idea and take more time to write the longer article, which I hope to publish this coming week.

Sorry if the quality of the article wasn’t up to standard, but I hope it was still useful. :)

Sara Says:

July 23rd, 2007, 15:18 pm

I’m with Gwinne. Nice list, Leo, although I personally feel it’s generally smart to try and get your fiber from whole grains (like brown rice) and vegetables and rely less on pasta. (Or at least consider whole wheat pasta, or keep the serving very small and concentrate on lots of sauce, veggies and some added protein from tofu or chicken).

This Mama Cooks! Says:

July 24th, 2007, 21:17 pm

You could make the quesadilla even healthier with corn or wheat tortillas. And make the gazpacho without bread. There’s a recipe w/o it in the Joy of Cooking and it’s delicious.

And the thing about leaving out the meat - it’s usually cheaper too, unless you go fo francy gourmet ingredients.

William Profet :: OneJobTwoSalaries.com Says:

July 25th, 2007, 4:12 am

These dinners are great but now I am on fruits and vegetables. My goal is to lose 9 lbs in 7 days. :)))

Wish me good luck! :)

William Mize Says:

July 27th, 2007, 9:07 am

Day late and a dollar short, but I wanted to be able to turn anyone who comes across this thread later on to a great vegetarian/vegan recipe website (http://www.vegweb.com) - thousands of great stuff to cook.
I’ve been a veggie since 1995, and it’s always great to come across a website that can put a few new recipes into my arsenal :)

- Bill