HE ALT H Y IN A H UR R Y

5 INGREDIENTS
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F R OM T H E E DI TOR S OF
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 Five -Spice Tilapia Black Bean Quesadillas
A C T I V E T I M E : 15 M I N U T E S | T O T A L : 15 M I N U T E S A C T I V E T I M E : 15 M I N U T E S | T O T A L : 15 M I N U T E S

Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You’ll need In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black
a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets—if you don’t have beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in
one large enough, use 2 smaller skillets instead or cook them in two separate batches, using the filling. S E R V E WITH: A little sour cream and a mixed green salad.
more oil as necessary.
1 15-ounce can black beans, rinsed
1 pound tilapia fillets 1⁄2 cup shredded Monterey Jack cheese, preferably
1 teaspoon Chinese five-spice powder (see Note) pepper Jack
1⁄4 cup reduced-sodium soy sauce 1⁄2 cup prepared fresh salsa (see Note), divided
3 tablespoons light brown sugar 4 8-inch whole-wheat tortillas
1 tablespoon canola oil 2 teaspoons canola oil, divided
3 scallions, thinly sliced 1 ripe avocado, diced

1. Sprinkle both sides of tilapia fillets with five-spice powder.
Combine soy sauce and brown sugar in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat.
Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to
medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil
and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes
more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.
1. Combine beans, cheese and 1⁄4 cup salsa in a medium
bowl. Place tortillas on a work surface. Spread 1⁄2 cup filling
on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook,
turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and
tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the
quesadillas with avocado and the remaining salsa.

MAKES: 4 SERVINGS MAKES: 4 SERVINGS

PER SERVING: 180 CALORIES ; 6 G FAT (1 G SAT, 3 G MONO ); 57 MG CHOLESTEROL ; 9 G CAR - PER SERVING: 377 CALORIES ; 16 G FAT (5 G SAT, 8 G MONO ); 13 MG CHOLESTEROL ;
BOHYDRATE ; 9 G ADDED SUGARS ; 24 G PROTEIN ; 0 G FIBER ; 596 MG SODIUM ; 411 MG POTASSIUM . 46 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 13 G PROTEIN ; 10 G FIBER ; 679 MG SODIUM ;
581 MG POTASSIUM . N U T R I T I O N B O N U S : Calcium (25% DAILY VALUE ), Folate
(23% DV ), Iron (19% DV ), Potassium (17% DV ).
INGR E DIE NT NOT E : Five-spice powder is a blend of cinnamon, cloves, fennel seed,
star anise and Szechuan peppercorns. Look for it in the spice section at the market or
with other Asian ingredients. INGR E DIE NT NOT E : Look for prepared fresh salsa in the supermarket refrigerator
section near other dips and spreads.

H E A LT H Y I N A H U R R Y 5 - I N G R E D I E N T M E A L S H E A LT H Y I N A H U R R Y 5 - I N G R E D I E N T M E A L S
2 ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. 3
 P r o s c i u t t o - Wr a p p e d S c a l l o p s
with Spinach
A C T I V E T I M E : 30 M I N U T E S | T O T A L : 30 M I N U T E S
bamboo skewers
| E Q U I P M E N T : Four 10-inch metal or
Salmon with Pepita -Lime Butter
A C T I V E T I M E : 20 M I N U T E S T O T A L : 20 M I N U T E S
|
Lime juice, chili powder and pepitas give this salmon Mexican flair. Serve with wild rice and
steamed vegetables.

This take on the classic bacon-wrapped appetizer uses prosciutto instead to wrap meaty scallops. 2 tablespoons unsalted pepitas, toasted (see Note)
High-quality Italian prosciutto, found at well-stocked supermarkets or Italian specialty stores, has 1 tablespoon butter
an incomparable melt-in-your-mouth texture. It’s more expensive, but you only need a little for 1⁄2 teaspoon freshly grated lime zest
this recipe. M A K E IT A MEAL: Serve with whole-wheat orzo tossed with Parmesan cheese. 2 tablespoons lime juice
1⁄4 teaspoon chili powder
12 large dry sea scallops (about 1 pound; see Note) 1 pound salmon fillet, skinned (see Tip) and cut
1⁄4 teaspoon lemon pepper into 4 portions
11⁄4 ounces very thinly sliced prosciutto (about 3 slices), 1⁄2 teaspoon salt
cut into 12 long strips 1⁄4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil
1 teaspoon freshly grated lemon zest 1. Place toasted pepitas in a small bowl with butter, lime zest, lime juice and chili powder.
1 tablespoon lemon juice 2. Generously coat a large nonstick skillet with cooking spray and place over medium heat.
1⁄4 teaspoon salt Sprinkle salmon with salt and pepper, add to the pan and cook until browned and just cooked
Freshly ground pepper to taste through in the center, 2 to 4 minutes per side. Remove the pan from the heat. Transfer the
12 ounces baby spinach salmon to a plate. Add the butter-lime mixture to the hot pan; stir until the butter is melted.
Serve the salmon topped with the sauce.
1. Place rack in upper third of oven; preheat broiler. Coat a large baking sheet with cooking spray.
MAKES 4 SERVINGS .
2. Pat scallops dry and sprinkle both sides with lemon pepper. Wrap 1 piece of prosciutto around
each scallop. Thread 3 scallops crosswise onto each skewer (securing the prosciutto to the scal- P E R S E R V I N G : 259 CALORIES ; 17 G FAT (5 G SAT, 5 G MONO ); 74 MG CHOLESTEROL ;

lop) and place on the prepared baking sheet. Broil until just cooked through, about 6 minutes. 2 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 24 G PROTEIN ; 0 G FIBER ; 360 MG SODIUM ; 458 MG
POTASSIUM . N U T R I T I O N B O N U S : Omega-3s.
3. Meanwhile, whisk oil, lemon zest, lemon juice, salt and pepper in a medium bowl. Reserve
1 tablespoon vinaigrette in a small bowl.
4. Place spinach in a colander and rinse under cold water. Heat a large skillet over medium
heat. When hot, add handfuls of spinach (with water still clinging to it) to the pan and cook, stir- INGR E DIE NT NOT E : Pepitas (hulled pumpkin seeds) can be found in the bulk-foods
ring, until just wilted, 2 to 3 minutes. Drain the spinach and add to the medium bowl; toss to section of natural-foods stores or Mexican groceries. To toast: Place pepitas in a small
coat with the vinaigrette. Divide the spinach among 4 plates and top each portion with 3 scallops. dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly
Drizzle the scallops with the reserved vinaigrette. browned, 2 to 4 minutes.

MAKES 4 SERVINGS .
KITC H E N TIP : Place a salmon fillet on a clean cutting board, skin side down. Starting
PER SERVING: 239 CALORIES ; 14 G FAT (3 G SAT, 8 G MONO ); 47 MG CHOLESTEROL ; at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin,
6 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 23 G PROTEIN ; 2 G FIBER ; 620 MG SODIUM ; 782 MG holding the skin down firmly with your other hand. Gently push the blade along at a 30°
POTASSIUM . N U T R I T I O N B O N U S : Vitamin A (100% DAILY VALUE ), Magnesium (31% DV ),
angle, separating the fillet from the skin without cutting through either.
Folate & Vitamin C (30% DV ), Potassium (22% DV ).

INGR E DIE NT NOT E : Be sure to buy “dry” sea scallops (scallops that have not been
treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP
(“wet” scallops) are not only mushy and less flavorful, but will not brown properly.

H E A LT H Y I N A H U R R Y 5 - I N G R E D I E N T M E A L S H E A LT H Y I N A H U R R Y 5 - I N G R E D I E N T M E A L S
4 ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. 5
 Southwestern Cheese Panini Flank Steak Pinwheels
A C T I V E T I M E : 25 M I N U T E S | T O T A L : 25 M I N U T E S A C T I V E T I M E : 40 M I N U T E S | T O T A L : 40 M I N U T E S | T O M A K E A H E A D : Prepare the steak
roll (Steps 2-4). Wrap tightly in plastic wrap and refrigerate for up to 6 hours. When ready to grill,
Lots of colorful vegetables and salsa make this cheesy panini prettier than any grilled cheese
proceed with Steps 5 and 6. | E Q U I P M E N T : Meat mallet, skewers
you’ve ever seen. The small amount of Cheddar cheese in this sandwich goes a long way because
it is shredded and sharp. Serve with a mixed salad and you’ve got a delightful lunch or light sup- These festive wheels of steak, Boursin cheese, spinach and sun-dried tomatoes look fancy, but
per. If you happen to have a panini maker, go ahead and skip Step 3 and grill the panini according they’re quite easy to make. For a party, arrange them on a platter atop a bed of spinach.
to the manufacturer’s directions.
2⁄3 cup sun-dried tomatoes (not packed in oil)
4 ounces shredded sharp Cheddar cheese 2 cups boiling water
1 cup shredded zucchini 1 pound flank steak, trimmed of fat
1⁄2 cup shredded carrot 1 clove garlic, minced
1⁄4 cup finely chopped red onion 3 tablespoons light herbed cheese spread, such as
1⁄4 cup prepared salsa Boursin
1 tablespoon chopped pickled jalapeño pepper 1 cup baby spinach
(optional) 3⁄4 teaspoon kosher salt
8 slices whole-wheat bread 1⁄2 teaspoon freshly ground pepper
2 teaspoons canola oil
1. Preheat grill to high.
1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove. 2. Place sun-dried tomatoes in a bowl; pour boiling water over them and let steep until softened,
2. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using) in a medium bowl. about 10 minutes. Drain and chop.
Divide among 4 slices of bread and top with the remaining bread. 3. Meanwhile, place steak between 2 large pieces of plastic wrap. Pound each side of the steak
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the thoroughly with the pointed side of a meat mallet until the steak is an even 1⁄4-inch thickness.
pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook 4. Rub garlic all over one side of the steak. Spread cheese lengthwise in a 3-inch-wide strip down
the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the the middle of the steak. Top with the sun-dried tomatoes and spinach. Starting at one edge of a
panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes long side, roll the steak up tightly, tucking in the filling as you go.
more. Repeat with another 1 teaspoon oil and the remaining panini. 5. Carefully rub salt and pepper all over the outside of the steak roll. Turn the roll so the overlapping
edge is on top. Push 8 skewers, evenly spaced, through the roll, close to the overlapping edge to
MAKES 4 SERVINGS .
hold the roll together. Slice the roll into 8 equal portions, roughly 1 to 11⁄2 inches thick, with a skewer
PER SERVING: 331 CALORIES ; 14 G FAT (5 G SAT, 2 G MONO ); 30 MG CHOLESTEROL ; in each. Lay the slices on their sides and push the skewer through so it sticks out about 1 inch.
37 G CARBOHYDRATE ; 4 G ADDED SUGARS ; 16 G PROTEIN ; 5 G FIBER ; 523 MG SODIUM ; 163 MG 6. Oil the grill rack (see Tip). Grill the pinwheels 3 to 4 minutes per side for medium-rare. Use
POTASSIUM . N U T R I T I O N B O N U S : Vitamin A (50% DAILY VALUE ), Calcium (30% DV ),
a spatula when turning them to prevent too much filling from falling out. (Don’t worry if the ends
Vitamin C (20% DV ), Iron (15% DV ).
of the skewers burn. They will still hold the pinwheels together.) Remove the skewers; let the
pinwheels rest for 5 minutes before serving.

MAKES 4 SERVINGS .

PER SERVING: 226 CALORIES ; 9 G FAT (4 G SAT, 3 G MONO ); 46 MG CHOLESTEROL ;

7 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 27 G PROTEIN ; 2 G FIBER ; 332 MG SODIUM ; 278 MG
POTASSIUM . N U T R I T I O N B O N U S : Zinc (27% DAILY VALUE ), Iron (15% DV ).

KITC H E N TIP : To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it
over the rack. (Do not use cooking spray on a hot grill.)

H E A LT H Y I N A H U R R Y 5 - I N G R E D I E N T M E A L S H E A LT H Y I N A H U R R Y 5 - I N G R E D I E N T M E A L S
6 ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. 7
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