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I use toasted sesame oil to add a subtle, nutty depth of flavor. You can find it in the Asian foods section of most grocery stores. For the greens, I chose Chinese cabbage, also known as Napa cabbage, prized for its pale green, crisp, and tender leaves.

HELPFUL HINTS:

Bok Choy can be used instead of Chinese cabbage leaves.

To quickly defrost frozen peas, place them in a colander and run warm water over them.

COUNTDOWN:

Make rice and set aside.

Mix soy sauce and oil together and set aside.

Arrange all ingredients on a dish or board ready to stir fry.

Complete the recipe.

SHOPPING LIST:

To buy: 1 package microwaveable brown rice (to make 1 1/2-cps cooked), 1 bottle toasted sesame oil, 1 small bottle low-salt soy sauce, 1 container frozen petite peas, 8 ounces grass fed beef tenderloin, 1 head Chinese cabbage and one bunch scallions.

Staples: onion, garlic, egg, sugar, salt and black peppercorns.

Keep scrolling for more quick recipes, like oven-roasted zucchini with pasta and chicken chasseur.

Beef Fried Rice

Recipe by Linda Gassenheimer

• 1 package microwaveable brown rice to make 1 1/2-cups cooked rice
• 4 teaspoons toasted sesame oil, divided use
• 2 tablespoons low-salt soy sauce
• 1 egg
• 2 cups sliced onion
• 4 medium garlic cloves, crushed
• 1 cup frozen petite peas
• 8 ounces grass fed tenderloin steak cut into 1/4 to 1/2-inch cubes
• 7 or 8 large Chinese cabbage leaves, sliced (about 2 cups)
• 2 teaspoons sugar
• Salt and freshly ground black pepper
• 6 scallions, sliced

Make rice according to package instructions and measure 1 1/2-cups. Reserve any remaining rice for another meal. Set aside. Mix soy sauce and 3 teaspoons oil together in a small bowl. Set aside. Add the remaining 1 teaspoon oil to a wok or large skillet and heat on high. When oil is smoking, add egg and scramble well for 10 seconds. Immediately add the rice and onion. Toss for 3 minutes. Add garlic, peas and steak. Toss 1 minute. Add cabbage, sugar, salt and pepper to taste. Toss all ingredients together. Move the ingredients to the sides of the wok or skillet leaving a hole in the middle. Pour the soy sauce mixture into the hole. Move the ingredients to the hole and toss to cover them with the sauce. Add the scallions. Toss well, about 1 minute. Divide in half and place on two dinner plates.

Yield 2 servings.

Per serving: 632 calories (29 percent from fat), 20.7 g fat (5.8 g saturated, 7.9 g monounsaturated), 149 mg cholesterol, 39.3 g protein, 76.3 g carbohydrates, 13.0 g fiber, 665 mg sodium.

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Oven-Roasted Zucchini, Summer Squash and Cherry Tomato Pasta

Serves 4 to 6.

In this recipe, the zucchini, squash and cherry tomatoes are blasted in a hot oven to become blistered and dense before being tossed with pasta, cheese and herbs. Summer’s bounty at its peak! From Beth Dooley.

• 1½ lb. zucchini and summer squash, trimmed and cut into ½-in. discs
• 1½ lb. cherry tomatoes
• Extra-virgin olive oil
• Coarse salt and freshly ground black pepper
• 12 oz. fusilli pasta, or any preferred shape
• ¼ c. shredded Parmesan cheese
• Juice of ½ fresh lemon
• 2 tbsp. chopped basil, plus leaves for garnish

Directions

Line a rimmed sheet pan with parchment and preheat it in the oven to 400 degrees.

Toss the zucchini, summer squash and tomatoes with enough oil to generously coat. Spread out on the preheated roasting pan and season with salt and pepper. Roast until the tomatoes are blistered and split and the zucchini and squash are golden and crisped, about 20 minutes, occasionally turning and shaking the pan.

Meanwhile, cook the pasta in rapidly boiling salted water until just tender, about 10 to 12 minutes. Remove about ½ cup of the cooking water and set aside, then drain the pasta in a colander. Transfer the pasta to a large bowl.

Toss the roasted vegetables in with the pasta, adding a ¼ cup of the reserved pasta water along with the cheese. Taste, and if the pasta seems too dry add a little more pasta water. Toss in the lemon juice and season with salt and pepper, adding more olive oil as needed. Toss in the basil and serve garnished with fresh basil leaves and lemon wedges on the side.

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Chicken Chasseur (Chicken with Mushrooms and Wine)

Recipe by Linda Gassenheimer

• 1 1/2 tablespoons olive oil, divided use
• 3/4 pound boneless, skinless chicken thighs about 1/4-1/2 inch thick
• 1 cup sliced shallots
• 1 cup sliced button mushrooms
• 1/2 tablespoon flour
• 1/4 cup dry white wine
• 1/4 cup fat-free, no-salt-added chicken broth
• 1 tablespoon tomato paste
• 2 tablespoons freshly chopped parsley (optional)
• Salt and freshly ground black pepper
• 1 package microwaveable brown rice to make 1 1/2-cups cooked rice

Heat 1/2 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken thighs and brown 3 minutes. Add the shallots and continue to cook 2 minutes stirring as the cook. Turn chicken over and add the mushrooms. Continue to cook, stirring for 3 minutes. Divide the chicken in half and remove the chicken to two dinner plates. A meat thermometer should read 160 degrees. Cook a minute longer if needed. Add the flour to the skillet and mix with the vegetables until dissolved, for a few seconds. Add the wine. Cook 1 minute. Add broth and tomato paste. Stir all of the ingredients together and cook 1 to 2 minutes until sauce is thickened. Add salt and pepper to taste. While sauce cooks, add the rice to the microwave and cook following package timing. Measure 1 1/2 cups and save any remaining rice for another meal. Divide in half and add to the plates with the chicken. When the sauce is ready, spoon it over the chicken and sprinkle parsley on top.

Yield 2 servings.