These quick and easy meals are nutritious without a lot of fuss. Each four serving meal offers four to six ounces of meat protein per serving, two vegetable servings along with rice, potatoes or pasta. The very lean meats are cooked with moist heat to tenderize and absorb the flavors of the other ingredients.

Crockpot Beef Stew

Not just for winter, this delicious meal is nutritious and a favorite all year long.

1-1/2 pounds select grade sirloin roast

2 pounds of frozen stew vegetables

8 ounces of sliced mushrooms

1 medium onion - chopped

1/2 teaspoon pepper

1 teaspoon salt - optional.

2 cups water

Turn the Crockpot on high. Trim away any visible fat from the roast and discard. Cut roast into one inch cubes and add to the hot Crockpot. Brown for several minutes on the high heat. Turn down to simmer. Add the rest of the ingredients with two cups of water. Cover and simmer for eight to nine hours. Serve with warm dinner rolls.

South of the Border Chops

The old time Spanish Rice favorite has been made leaner and even more delicious with the addition of a few ingredients.

4 to 6 - five to six ounce boneless pork loin chops

2 cups uncooked rice (not minute rice)

1/2 pound of frozen carrots

1/2 pound of frozen peas

2 garlic cloves, chopped

1 - 8 ounce can mushroom pieces

16 ounces of mild or medium salsa

Heat the oven to 350 degrees. Trim all visible fat from the chops. Place rice in a large casserole dish, spreading evenly over the bottom. Add water and half the salsa. Arrange chops in a single layer and sprinkle with chopped garlic. Loosely combine carrots and peas over the chops and top with the remaining salsa. Cover tightly and cook at 350 for one and half hours.

For a variation, cut the chops into strips and serve with tortillas and cheese to make your own wraps.

Fast and Easy Chicken Soup

1-1/2 pounds of boneless chicken thighs and breasts

1 medium onion, chopped

2 pounds frozen soup vegetables.

1 tablespoon rubbed sage

1 tablespoon rosemary

1 tablespoon thyme

1 tablespoon parsely

1 teaspoon salt

1/2 teaspoon pepper

3 tablespoons olive oil

2 cups uncooked rice

For a variation, add one large can of stewed tomatoes

Cut up chicken into one inch chunks. In a large pot, lightly brown chicken with olive oil over medium heat. Add every except the rice to the pot, then add enough water to cover plus four cups. Cover and bring to a boil over high heat for 15 minutes. Add rice, reduce heat and simmer for 25 minutes, stirring occasionally. Serve with crackers and grated Italian cheese to season with.

Seafood Medley

This seafood dish is quick, easy and rivals any seafood pasta bowl from your favorite Italian restaurant. Choose your favorite seafood for this medley: Shrimp, mussels, clams, squid, lobster tail, bay scallops, codfish, or other seafood you love.

1-1/2 to 2 pounds of seafood

1 pound frozen corn kernels.

1 24 ounce jar of spaghetti sauce.

1 pound of fettuccine

Thaw frozen seafood completely. Bring a large pot of water to a boil. As it heats, cut seafood pieces to a consistent size. Add fettuccine and corn to boiling water. Cook six minutes, add seafood and return to boiling. Cooking at a boil for three more minutes. Drain in a colander. Heat spaghetti sauce in pot or microwave and add to fettuccine and seafood. Toss. Serve with garlic bread and grated Italian cheese.

Learn more about this author, MJ Logan.
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