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5 Delicious, Ab-Friendly Recipes You Can Make in 15 Minutes or Less

Make unforgettable meals in less time than it takes to read this list.
Photos by William and Susan Brinson

We have a confession: We titled this “15-Minute Feasts” because it sounds catchy. But most of these recipes don’t take 15 minutes to make...they actually take less than that.

OK, if you lost one or both hands in a vending-machine accident so you’re cooking with hooks, you may need longer. But barring that, we’re talking an average of eight to 10 minutes, start to finish.

And they taste fantastic: creamy pasta, gravy-soaked beef, rich chicken stew, spicy buffalo chicken rolls. Oh, and did we mention that they’re superhealthy—low in fat, high in protein—too?

Your days of being so tired you “have to” order in pizza are over. These meals will land on your plate a lot faster—and treat your body a lot better.

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Lemon-Garlic Shrimp with Pasta

Makes: 2 servings
Prep Time: 2 minutes 
Cook Time: 5 minutes

Ingredients:

1 tsp coconut oil
3 tbsp garlic, chopped
Crushed red-pepper flakes
2 cups organic zucchini washed and cut into 1⁄4-inch half moons
16 oz shirataki noodles, rinsed, drained, and cut into 3- to 5-inch pieces
12 oz peeled and cooked white shrimp
1⁄4 cup fresh lemon juice 
Salt

Directions: 

1) Place a large nonstick pan over medium heat and coat with oil. Add garlic and cook, stirring until it turns golden brown. Add a pinch of red pepper and zucchini; cook until zucchini is soft (2 minutes).
2) Add noodles and shrimp and cook, stirring gently until excess water has evaporated (about 2 minutes).
3) Once all liquid has evaporated, add lemon juice and turn off heat. Season with salt to taste, and serve immediately.

Nutrition (per serving): 

305 calories, 43g protein, 21g carbs, 6g fat

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Buffalo Chicken Rolls

Makes: 4 servings
Prep Time: 3 minutes 
Cook Time: 5-6 minutes

Ingredients: 

2 tbsp coconut oil
3–4 cups cooked rotisserie chicken, shredded
1⁄2 cup wing sauce
4 whole-wheat rolls
1 cup blue cheese, crumbled
2 celery stalks, cut into 3-inch pieces

Directions:

1) Pour oil in a skillet over medium heat. Once melted, add chicken and wing sauce and cook to warm (3 to 4 minutes).
2) Evenly divide chicken between rolls. Sprinkle blue cheese on top (2 minutes). Serve with celery.

Nutrition (per serving):

491 calories, 33g protein, 19g carbs, 31g fat

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Italian Pork

Makes: 2 servings
Prep Time: 1 minute
Cook Time: 5-7 minutes

Ingredients:

1 tsp coconut oil
4 pork cutlets, 2.5 oz each
Salt and pepper
5 garlic cloves, crushed
14 oz bag frozen pepper-and-onion mix (We like Trader Joe’s.)
2 cups canned whole peeeled tomato plums
1 cup canned reduced-sodium cannellini beans, drained and rinsed

Directions: 

1) Heat a skillet and coat with oil. Season both sides of pork with salt and pepper. Place it in skillet and brown each side evenly over high heat, about 1 minute per side. Remove browned pork and set aside.
2) Reduce heat slightly and add garlic to skillet and cook until golden brown, about 1 minute. Add onion-and-pepper mix, tomatoes, and beans. Bring to a simmer.
3) Once simmering, add pork and cook until cooked through (at least 3 to 4 minutes). Once pork is cooked, meal is ready to serve.

Nutrition (per serving):

454 calories, 49g protein, 50g carbs, 7g fat

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White Bean and Chicken-Sausage Stew

Makes: 4 servings
Prep Time: 4 minutes
Cook Time: 7-11 minutes

Ingredients:

1 tbsp coconut oil
4–6 fully cooked plain chicken sausage links
2 garlic cloves, sliced thinly
1 can low-sodium cannellini beans, rinsed
1 14.5 oz can low-sodium organic chicken broth
1 14.5 oz can diced tomatoes
Thick handful of kale leaves, torn into 2-inch pieces
Sea salt and ground pepper, to taste

Directions:

1) Heat oil over medium heat in a large pot or pan. Add sausage and cook until browned (2 to 3 minutes).
2) Add garlic, beans, broth, and diced tomatoes and bring to a boil (3 to 5 minutes).
3) Lower heat to a simmer and add kale. Stir occasionally until kale has wilted (2 to 3 minutes). Add salt and pepper. Serve immediately

Nutrition (per serving):

252 calories, 20g protein, 25g carbs, 9g fat

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Beef and Broccoli Stir-Fry

Makes: 4 servings
Prep Time: 2 minutes
Cook Time: 6-8 minutes

Ingredients:

1 tsp coconut oil, divided
12 oz grass-fed beef tenderloin, sliced into strips
Salt and pepper, to taste
6 cups frozen or fresh broccoli florets (if frozen, set out to defrost)
2 cups frozen, precooked rice
1 cup cold water
21⁄2 tbsp instant brown gravy mixed with 1 cup cold water
6 tbsp sugar-free, reduced-sodium teriyaki sauce

Directions:

1) Pour 1⁄2 tsp oil in a skillet over high heat. Season beef with salt and pepper. Then add half the meat to heated skillet and stir, browning evenly (about 1 minute). Remove beef and set aside on a plate.
2) Add remaining oil and repeat the process with second half of beef. Reduce heat in the now empty pan and add broccoli and rice. Cook until all water has evaporated (2 to 3 minutes).
3) Add water, gravy, and teriyaki sauce to pan. Simmer until thickened into a gravy-like texture, stirring as needed (1 minute). Season with salt and pepper and serve.

Nutrition (per serving):

672 calories, 60g protein, 56g carbs, 20g fat

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