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30-Minute Meal Ideas for Caregivers

Chile-Lime Tilapia with Corn Saute

(Courtesy of Better Homes and Gardens)

Ingredients:

  • 4-4 ounces fresh or frozen skinless white firm-fleshed fish fillets, such as tilapia, catfish, sole, flounder, or cod
  • 1 tablespoon lime juice
  • 1 ½ teaspoons ground ancho chile pepper or chili powder
  • ¼ teaspoon salt
  • 1 tablespoon canola oil
  • 2-2/3 cups frozen whole kernel roasted or regular corn, thawed
  • ¼ cup finely chopped red onion
  • 2 teaspoons finely chopped seeded fresh jalapeno chile pepper*
  • 2 cloves garlic, minced
  • 1 tablespoon snipped fresh cilantro
  • Lime wedges and/or additional jalapeno slices (optional)

Directions:

  1. Thaw fish, if frozen. Rinse fish; pat dry. Measure thickness of fish. In a bowl stir together lime juice, ancho chile pepper, and salt.
  2. Brush lime mixture evenly over both sides of fish fillets.
  3. In an extra-large nonstick skillet heat 2 tsp. of the oil over medium-high heat. Add fish; cook 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily, turning once. Remove fish from skillet. Cover and keep warm.
  4. In the same skillet heat the remaining 1 tsp. oil. Add the next four ingredients (through garlic); cook about 2 minutes or until vegetables are heated and are just starting to soften, stirring occasionally. Remove from heat.
  5. Divide corn mixture among plates. Top with fish and sprinkle with cilantro. If desired, serve with lime wedges and/or additional jalapeno slices.

Visit Better Homes and Gardens for additional recipe information and tips.

Gnocchi with Zucchini Ribbons & Parsley Brown Butter

(Courtesy of Eating Well)

Ingredients:

  • 1 pound fresh or frozen gnocchi2 tablespoons butter
  • 2 medium shallots, chopped
  • 1 pound zucchini, (about 3 small), very thinly sliced lengthwise
  • 1 pint cherry tomatoes, halved
  • ½ teaspoon salt
  • ¼ teaspoon grated nutmeg
  • Freshly ground pepper, to taste
  • ½ cup grated Parmesan cheese
  • ½ cup chopped fresh parsley

Directions:

  1. Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.
  2. Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes.
  3. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes.
  4. Stir in Parmesan and parsley. Add the gnocchi and toss to coat. Serve immediately.

Visit Eating Well for additional recipe information and tips

Sichuan-Style Chicken with Peanuts

(Courtesy of Eating Well)

Ingredients:

  • 3 tablespoons reduced-sodium chicken broth
  • 1 tablespoon tomato paste
  • 2 teaspoons Chinkiang rice vinegar, (see Note) or balsamic vinegar
  • 1 teaspoon sugar
  • 1 teaspoon reduced-sodium soy sauce
  • ½ teaspoon sesame oil
  • ¼ teaspoon cornstarch
  • ¼ teaspoon crushed red pepper, plus more to taste
  • 1 pound skinless, boneless chicken breast, or thighs, trimmed and cut into 1-inch cubes
  • 1 teaspoon Shao Hsing rice wine, (see Note) or dry sherry
  • 1 teaspoon reduced-sodium soy sauce
  • 1½ teaspoons cornstarch½ teaspoon minced garlic
  • 1 tablespoon canola oil
  • 2½-inch-thick slices ginger, smashed
  • 2 cups sugar snap peas, (8 ounces)
  • ¼ cup dry-roasted peanuts
  • 1 scallion, minced

Directions:

  1. To prepare Sichuan sauce: Whisk broth, tomato paste, vinegar, sugar, soy sauce, sesame oil, cornstarch and crushed red pepper to taste in a small bowl.
  2. To prepare chicken: Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
  3. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl oil into the pan, add ginger and stir-fry for 10 seconds. Carefully add the chicken mixture, spreading it out. Cook until the chicken begins to brown, about 1 minute.
  4. Using a spatula, stir-fry for 30 seconds. Spread the chicken out again and cook for 30 seconds. Continue stir-frying until the chicken is lightly browned on all sides, 1 to 2 minutes.
  5. Add snap peas and stir-fry for 1 minute. Stir the Sichuan Sauce, swirl it into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a platter (discard the ginger) and sprinkle with peanuts and scallions. Serve immediately.

Visit Eating Well for make ahead tips and additional recipe information.

MedicAlert Team Member