This trusty formula is the key to quick, healthy skillet meals

On the days when I want a flavorful, healthy meal on the table fast (which, honestly, is most days), I rely on a simple formula:

Lean protein + no-chop vegetable + quick-cooking whole grain + easy seasoning

There are countless possibilities, and when the elements come together in one pan, it’s even better.

My go-to proteins all cook quickly or need no cooking whatsoever - chicken breasts or thighs (a store-bought rotisserie bird is a great shortcut), ground turkey, pork loin or tenderloin, fish fillets, shrimp, tofu, and canned beans and tuna.

The no-chop vegetables I lean on include prewashed lettuce, baby spinach and arugula; grape tomatoes; canned tomatoes; and frozen spinach, corn, broccoli and peas. For the grain, I often reach for a hunk of crusty whole-grain bread, or use quinoa, parboiled or frozen brown rice, or whole-wheat pasta, all of which are ready in less than 30 minutes.

And for easy seasonings, my collection of dried herbs and spices never fails me, along with soy sauce, fish sauce, chili sauces and fresh citrus.

This recipe of plump chili-seasoned shrimp nestled in a tender, tomatoey mixture of quinoa and spinach is proof of how well this formula can work in a single skillet. To make it, toss the shrimp in a simple blend of chili powder and spices, brown them in a skillet and transfer to a plate.

Then use the same pan to cook the grain and vegetable mixture. Sauté onion and garlic (yes, there’s a little chopping involved here), stir in tomato paste and frozen, thawed spinach along with some cilantro, then add the quinoa and water to the skillet and simmer until the quinoa is tender. Return the shrimp to the skillet and let the steam from the covered pan warm it through and finish cooking the grain.

Sprinkled with lime juice and more fresh cilantro, it’s a supremely tasty, well-balanced meal that’s on the table in less than an hour with minimal cleanup. Thank you, trusty formula.
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Chili Shrimp, Quinoa and Spinach Skillet
Servings: 4 (makes about 7 cups)
Active time: 25 mins | Total time: 50 mins

This one-pan dinner features plump, chili-seasoned shrimp and tender quinoa cooked with spinach in a tomatoey broth flavored with onion, garlic, cilantro and lime. It’s a filling, healthy meal that’s ready in less than an hour, with minimal cleanup.

Storage: Refrigerate for up to 2 days.

Ingredients
1 1/2 teaspoons chili powder
1/2 teaspoon granulated garlic
1/8 teaspoon cayenne pepper
1/4 teaspoon plus 1/8 teaspoon fine salt, divided
1 pound large shrimp (26-30 count), peeled and deveined, tails removed, and patted dry
4 tablespoons olive oil, divided
1 medium yellow onion (8 ounces), diced
2 garlic cloves, minced or finely grated
2 tablespoons tomato paste
One (10-ounce) package frozen chopped spinach, defrosted and squeezed dry
2 tablespoons chopped fresh cilantro, plus more for serving
1/4 teaspoon freshly ground black pepper
2 cups water
1 cup uncooked, pre-rinsed quinoa
1 tablespoon fresh lime juice (from 1 lime), plus lime wedges for serving

Directions
Step 1:
In a medium bowl, combine the chili powder, granulated garlic, cayenne pepper and 1/8 teaspoon of the salt. Add the shrimp to the bowl and toss to coat.

Step 2:
In a large (12-inch), deep skillet over medium-high heat, heat 3 tablespoons of the oil until shimmering. Add the shrimp and cook for 2 minutes, stirring once or twice, until nicely browned but not fully cooked through. Transfer the shrimp to a plate or bowl and cover to keep warm.

Step 3:
Reduce the heat to medium and add the remaining 1 tablespoon of oil to the skillet. Add the onion and cook, stirring frequently, until it softens slightly, about 2 minutes. Stir in the minced garlic and tomato paste, and cook, stirring constantly, until fragrant, about another 30 seconds. Add the spinach, cilantro, the remaining 1/4 teaspoon of salt and the black pepper, and stir until incorporated, about 30 seconds.

Step 4:
Add the water and quinoa, and stir to combine. Cover, increase the heat to medium-high and bring to a boil, then reduce the heat to medium-low and simmer, covered, until the quinoa is tender, 15 to 20 minutes. Remove the pan from the heat, add the shrimp along with any accumulated juices, cover and allow the shrimp and quinoa to steam, until the shrimp is cooked through (opaque and pink) and warm, about 5 minutes. Sprinkle with the lime juice and cilantro, and serve, with lime wedges for squeezing over.

Substitutions: Gluten-free? >> Be sure to use quinoa labeled as such. Chili powder >> sweet or smoked paprika. Granulated garlic >> garlic powder. Don’t like heat? >> Omit the cayenne pepper. Yellow onion >> white onion. Cilantro >> parsley. Lime >> lemon. Frozen spinach >> fresh spinach. Add it to the covered skillet in the final 5 minutes of steaming along with the shrimp.

Nutritional facts per serving (1 3/4 cups): Calories 452; Fat 19 g; Saturated Fat 2 g; Carbohydrates 39 g; Sodium 466 mg; Cholesterol 162 mg; Protein 33 g; Fiber 6 g; Sugar 4 g

This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.
From cookbook author and registered dietitian nutritionist Ellie Krieger.