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6 Kitchen Staples for Quick, Healthy Dinners

These six simple raw ingredients can be transformed into countless easy, healthy meals. Here we give you the reasons we can't live without them in our kitchens, plus quick tips for how to cook with them.

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Lean Beef
Blaine Moats
Mike Dieter
Marty Baldwin
Blaine Moats
Food Collection/Stockfood
Andy Lyons
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Lean Beef

Quick Tip: The leanest cuts of beef include tenderloin and top sirloin. To keep the beef moist, try sauteing it quickly over high heat.

Nutrition facts per 3-ounce serving

  • 165 calories
  • 25g protein
  • 0g carbohydrate
  • 7g fat
  • (2.5g saturated)
  • 0g fiber

Get a 30-day meal plan and 22 recipes using these 6 staple foods!

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Whole Wheat Pasta

Quick Tip: Shave 10 minutes off dinner prep by premaking pasta. Cook noodles according to package directions. Drain and rinse with cold water; gently toss with a little olive oil. Place in an airtight container or a sealable plastic bag and use within 48 hours.

Nutrition facts per 1/2 cup serving

  • 87 calories
  • 4g protein
  • 19g carbohydrate
  • 0g fat
  • (0g saturated)
  • 3g fiber

Get a 30-day meal plan and 22 recipes using these 6 staple foods!

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Fish

Quick Tip: Shop for fish that is firm and whose skin is translucent. If it smells, well, fishy, it's already starting to go bad. Fresh fish should be used or frozen within two days. Once in the freezer, it will keep for about a month.

Nutrition facts per 3-ounce serving

  • 119 calories
  • 23g protein
  • 0g carbohydrate
  • 2.5g fat
  • (0g saturated)
  • 0g fiber

Get a 30-day meal plan and 22 recipes using these 6 staple foods!

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Lean Ground Turkey

Quick Tip: To cut calories and fat, look for packages containing all white meat. Feeding a big crew? Stretch your turkey -- and your money -- by mixing it with 10 percent Grape-Nuts cereal.

Nutrition facts per 3-ounce serving

  • 145 calories
  • 17g protein
  • 0g carbohydrate
  • 8g fat
  • (2g saturated)
  • 0g fiber

Get a 30-day meal plan and 22 recipes using these 6 staple foods!

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Tofu

Quick Tip: Silken or soft tofu is great for baking or smoothies, but for stir-fries or other main dishes, use firm or extra firm. For an additional shot of flavor, look for packaged tofu that has been marinated (which keeps unopened in the fridge for at least a month).

Nutrition facts per 3-ounce serving

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Chicken

Quick Tip: Place chicken breasts between two sheets of plastic wrap and gently pound with a tenderizer until they are of uniform thickness. This will ensure even cooking.

Nutrition facts per 3-ounce serving

  • 142 calories
  • 27g protein
  • 0g carbohydrate
  • 3g fat
  • (1g saturated)
  • 0g fiber

Get a 30-day meal plan and 22 recipes using these 6 staple foods!

What do you think of this story? Leave a Comment.

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drlubega wrote:

It is always good to have something from the kitchen that is healthy and enjoyable.http://lubegahealthyconnect.com

8/29/2013 01:57:57 PM Report Abuse
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1/13/2012 05:43:16 PM Report Abuse
tittymohan wrote:

tittymohan@yahoo.co.in i am an Indian i would like to get the diet plan of indian food.i admire your recipies and your advises

3/9/2010 06:54:22 AM Report Abuse
rksinha49 wrote:

i am in india. your diet advises are wonderful but items advised are only available in usa.I request u to give me acalorie chart as per indian food. with thanks

12/28/2009 10:04:41 AM Report Abuse
amweber3686402 wrote:

I had no problem downloading the file. I am a subscriber to the site, but was NOT logged in at the time.

12/27/2009 08:45:04 PM Report Abuse
jslaidlaw1 wrote:

I am sure it's fine, I have been trying now for TWO hours to download the month's worth of recipes - I don't want to subscribe to your magazine, I don't want to participate in your sweepstakes, all I want it to print the menu plan - this happens in ALL the "magazine" websites - be careful - it's tiring and boring - I will make one more try to print the meal plan, if it does not work I am done with this website and your magazine forever. sorry, get to the point!

12/26/2009 08:37:13 PM Report Abuse

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