Fast food

(In 20 minutes flat) you can feed your family, satisfy your taste buds and meet your nutritional needs.

Nutritional information per serving (1 fillet): 195 calories, 30 percent fat (6.5 grams), 18 percent carbohydrate, 52 percent protein, 165 milligrams calcium, 191 micrograms folic acid, 4 milligrams iron.

Broiled Chicken Breasts With Dried Herbs and Carrots
Serves 4

    3     boneless, skinless chicken breasts
    2     cloves garlic, sliced lengthwise
    1     teaspoon rosemary, dried and crushed
    1     tablespoon thyme, dried
    1     tablespoon sage, dried
    4     carrots, quartered lengthwise and cut into 1-inch pieces
    1     teaspoon extra-virgin olive oil
    1/2     teaspoon salt
    1/2     teaspoon freshly ground black pepper

Preheat oven to broil. With a sharp knife, remove the “flaps” (“tenders”) from the underside of each breast, creating 6 pieces. Cut 2–3 small slits in top of each; insert a sliver of garlic into each slit, and set aside.
    In a small bowl, mix rosemary, thyme and sage, then spread mixture onto a dinner plate. Roll and press each breast into herb mixture.
    Line a 10-by-12-inch pan with aluminum foil and place chicken breasts on it, keeping them close together and alternating narrow ends. Place carrots in a single layer around chicken and fold up edges of foil, about 1 inch. Drizzle carrots with olive oil, salt and pepper.
    Place pan in oven and cook 7 minutes. Turn chicken over, and cook another 5–7 minutes. Using the tip of a sharp knife, pierce chicken at its thickest point. If juices run clear, the chicken is done; if juices are pink,  cook another 3–4 minutes.

Nutritional information per serving (1/4 of recipe): 322 calories, 18 percent fat (6.5 grams), 29 percent carbohydrate, 53 percent protein, 115 milligrams calcium, 35 micrograms folic acid, 4 milligrams iron.

Broiled Pork Chops With Apple Slices and Spicy Garbanzo Beans
Serves 4

    4     1/2-inch-thick pork loin chops
    1     teaspoon salt, divided
    1/2     teaspoon freshly ground black pepper, divided
    2     tablespoons vegetable oil
    1     Gala apple, cored and thinly sliced
    1     15-ounce can garbanzo beans
    1/4     teaspoon cayenne pepper
    1/2     orange

Preheat oven to broil. Rub pork chops with 1/2 teaspoon salt and 1/4 teaspoon pepper. Line a 10-by-12-inch pan with foil, place pork chops on it; fold up edges of foil, and set aside.
    In a large nonstick skillet, warm oil  over high heat until it starts to smoke. Add a single layer of apple slices and cook until brown, about 2 minutes. Turn and cook another 2 minutes. Add garbanzo beans, cayenne pepper, and remaining salt and pepper. Squeeze juice from orange over mixture. Stir to coat well and cook until beans begin to brown, about 5 minutes. Reduce heat to low and cover.
    Broil pork chops 5 minutes on each side. Serve with apple slices and bean mixture.