6 Quick! Delicious One-Dish Dinners

Gazpacho Salad with Feta

Start to finish: 33 minutes
Makes: 6 servings

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 pound ripe tomatoes, seeded and coarsely
• 1 cup feta cheese, crumbled
• 1 medium seedless cucumber, peeled and chopped
• 2 to 3 cups arugula, chopped
• 1 medium red onion, chopped
• 6 pieces pita bread

Whisk together oil, lemon juice, salt, and pepper in a large bowl. Add tomato, feta, cucumber, arugula, and onion; toss to coat. Cut each pita in half and open to form a pocket. Fill each half with about 1/2 cup gazpacho mixture. Serve immediately.

Nutrition facts per serving: 252 calories, 8g protein, 23g carbohydrate, 15g fat (5g saturated), 4g fiber

Creamy Pesto Tortellini

Start to finish: 33 minutes
Makes: 6 servings

• 2 packages (9 ounces each) frozen or fresh light cheese tortellini (or ravioli)
• 1 medium zucchini, halved lengthwise and cut crosswise into 1/4-inch slices
• 1 small red bell pepper, cored, seeded, and diced
• 1 small yellow bell pepper, cored, seeded and diced
• 1 cup fat-free half-and-half
• 1/4 cup prepared pesto
• 1/4 pound ham, cubed

Cook pasta in a large pot of lightly salted boiling water until al dente. For the last 2 minutes of cooking, add zucchini and peppers. Drain in colander.

Add half-and-half, pesto, and ham to pot. Heat over medium-high heat for 3 minutes. Return pasta and vegetables to pot; toss with sauce to coat. Remove from heat. Let stand for 10 minutes to thicken slightly before serving.

Nutrition facts per serving: 357 calories, 19g protein, 45g carbohydrate, 11g fat (4g saturated), 3g fiber

Chicken Breasts with Mustard-Caper Sauce

Start to finish: 22 minutes
Makes: 6 servings

• 6 boneless, skinless chicken-breast halves (about 2 pounds total)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 can (14.5 ounces) chicken broth
• 1/4 cup drained capers
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon dried thyme
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 4 1/2 cups cooked hot couscous

Coat a large skillet with cooking spray. Place over medium-high heat. Season chicken on both sides with salt and pepper. Add to skillet; cook each side about 5 to 6 minutes, or until cooked through. Remove and keep warm.

Add broth, capers, rosemary, and thyme to skillet; cook over medium-high heat, scraping up any browned bits from bottom of skillet, for 5 minutes. Remove skillet from heat; stir in the mustard and honey. Pour sauce over chicken and serve with couscous.

Nutrition facts per serving: 314 calories, 40g protein, 31g carbohydrate, 2g fat (1g saturated), 2g fiber

Peppered Scallops

Start to finish: 20 minutes
Makes: 6 servings

• 2 tablespoons butter
• 2 garlic cloves, finely chopped
• 3 scallions, sliced
• 2 pounds sea scallops
• 1 red bell pepper, cut in thin strips
• 1 yellow bell pepper, cut in thin strips
• 1 green bell pepper, cut in thin strips
• 1/2 cup orange juice

Heat butter in a large nonstick skillet. Add garlic and scallions; saute for 2 minutes. Add scallops; saute for 3 minutes. Add peppers; saute for 3 minutes. Add orange juice; cook for 2 minutes, or until scallops are cooked through.

Nutrition facts per serving: 199 calories, 26g protein, 11g carbohydrate, 5g fat (2g saturated), 1g fiber

Spicy Clam Chowder

Start to finish: 35 minutes
Makes: 6 servings

• 1/4 pound turkey bacon, chopped
• 1 teaspoon vegetable oil
• 1/2 small onion, chopped
• 2 small ribs celery, chopped
• 1/2 teaspoon dried thyme
• 1 pound russet potatoes, peeled and cut into 1/2-inch pieces
• 2 cans (14.5 ounces each) chopped tomatoes with jalapeno chilies
• 16 ounces clam juice
• 1/2 teaspoon black pepper
• 20 ounces chopped clams with juice
• 1 can (12 ounces) corn kernels, drained and rinsed

Brown bacon in a 5-quart saucepan over medium-high heat for 2 minutes. Remove bacon from pan; place on paper towel. Heat oil in saucepan. Add onion, celery, thyme, and potatoes; saute 5 minutes. Add tomatoes, clam juice, and pepper; simmer, covered, 15 minutes, or until potatoes are just tender. Stir in clams with juice and corn kernels; heat through. Top with chopped bacon.

Nutrition facts per serving: 189 calories, 13g protein, 25g carbohydrate, 5g fat (1g saturated), 3g fiber

Skillet Turkey Parmesan

Start to finish: 12 minutes
Makes: 4 servings

• 4 turkey cutlets (4 ounces each), flattened
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 1/2 cups fat-free marinara sauce
• 1/2 cup shredded part-skim mozzarella cheese
• 2 tablespoons grated Parmesan cheese
• 2 cups cooked whole wheat rotini

Coat a large nonstick skillet with cooking spray. Place over medium heat. Add cutlets; cook until golden brown on bottom, 2 minutes. Turn cutlets over and season with salt and pepper. Heat until cooked through, about 3 minutes.

Reduce heat to low. Add marinara sauce. Sprinkle cheeses over cutlets; simmer, covered, until cheeses are melted, about 2 minutes. Serve with pasta.

Nutrition facts per serving: 293 calories, 38g protein, 27g carbohydrate, 4g fat (2g saturated), 2g fiber

NEXT: Need a good end-of-day wind down?

Originally published in FITNESS magazine, September 2007.