Results tagged “fast recipes” from The Sneaky Chef

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It’s a weekday evening and I’m standing in my kitchen. Our pooches Princess and Buddie are chasing each other around the island, my daughter Emily is looking for a notebook she needs for her homework, and her sister Samantha is finishing violin practice—with gusto. Everyone, including my husband Rick, is starving, the clock is ticking, and I am just about to see if I can find something deep in the bottom of the freezer to shove in the microwave, or failing that, to pick up the phone for takeout, when I stop myself. I’m the Sneaky Chef, for crying out loud! I’ve written five books on how to feed families healthfully and deliciously. I dream in menu plans, can recite nutritious shopping lists by heart, and have a pantry that’s stocked with good-for-you choices. But what I don’t have is time.

The above is the opening paragraph in my newest book, The Speedy Sneaky Chef
Quick, Healthy Fixes for Your Family’s Favorite Packaged Foods & Healthy Meals in a Hurry

SPEEDY COVER FINAL smaller for web.jpgIn The Speedy Sneaky Chef, I extend the concept of “sneaky” into “speedy”, giving you more than 80 all-new healthy recipes that you can prepare in a flash, including:

• Quick fixes for jarred tomato sauce, mac-and-cheese, pancake mixes, and cereals.
• Clever shortcuts that will get weeknight cooks out of the kitchen in a hurry.
• Info on navigating options in the supermarket, and what to look for when choosing packaged foods, which can shave minutes—and calories—from every shopping trip.
• Recipes that are dense in nutrients, while low in calories, fat, sodium, and sugars.

The Speedy Sneaky Chef
is not only about saving you time, it’s also about sharing what I’ve learned over the course of writing five cookbooks—spilling all the secret tips and tricks I’ve discovered during the course of creating and testing thousands of recipes myself, and hearing feedback from countless readers every day. This is my best book ever and I'm so excited that you can now order your own copy.

“Moms and dads, if you’re at your wit’s end trying to get your kids to eat healthy . . . well, fret no more! . . . As the mother of a very picky eater, the only way to get my son Josh to eat his veggies is to sneak it, and Missy’s recipes are not only creative and delicious, they are a lifesaver for this often over-worried mom.”
Natalie Morales, co-host, NBC’s Today Show


Makes 4 servingsChickenFries smaller.jpg2 tablespoons ground flaxseed
2 tablespoons wheat germ
1 cup breadcrumbs, ideally whole grain
12 ounces uncooked boneless, skinless, thinly sliced chicken breasts
Cooking spray oil

1⁄2 cup store-bought marinara sauce
1⁄4 cup Orange Puree (see Make-Ahead Recipe) or baby food carrot or
sweet potato puree

Preheat oven to 425 degrees and generously coat baking sheet with cooking spray oil.
Cut tenders into French fry–shaped strips, easily done using kitchen scissors. Combine flax, wheat germ, and breadcrumbs in zip-top plastic bag, seal, and shake to mix. Add chicken strips, seal, and shake to coat chicken evenly. Remove chicken pieces and place on prepared baking sheet. Generously coat top of chicken with more cooking spray and bake for 12 to 14 minutes or until browned and cooked through.
Combine marinara sauce with puree and serve as dip alongside the chicken fries. ORDER BOOK


BreakfastIceCream trop twist smaller.jpgMakes 2 servings
1⁄2 cup frozen mango, no added syrup or sugar
1⁄2 cup frozen strawberries, no added syrup or sugar
1 banana, peeled and chopped frozen or fresh)
1⁄2 cup low-fat milk
1 to 2 tablespoons honey or sugar
4 wafer ice-cream cones
Fill bowl of food processor with frozen fruit and pulse several times to start the puree. Add banana, milk, and sugar and puree on high until smooth, stopping if needed to scrape down the sides of the bowl and push contents to the bottom. Ice cream will be soft—fill cones to just below the top, cover with plastic wrap, and freeze to further harden (or fill cones and serve immediately). ORDER BOOK


ChickenParmPop_0006 web.jpgMakes 4 servings
1 package (about 14) fully cooked chicken nuggets or One-Step Chicken Nuggets
(p. 159)
1⁄2 cup store-bought tomato sauce
1⁄4 cup Orange Puree (see Make-Ahead Recipe) or baby food squash or
carrot puree
1 cup shredded, reduced-fat mozzarella cheese
Optional: 14 skewers or craft sticks
Preheat oven to 375 degrees and spray a baking sheet with oil.
In a mixing bowl, combine tomato sauce and puree. Dip one side of each nugget in the sauce mixture, place on the prepared baking sheet, then sprinkle with about a tablespoon of cheese. Bake for 10 to 12 minutes until cheese is lightly browned and bubbly. If using, insert a skewer or craft stick into each nugget and serve. ORDER BOOK

Makes 4 tacos (2 servings)
6 tablespoons canned refried beans, no lard
2 tablespoons tomato paste 
2 tablespoons wheat germ or ground flaxseed
Pinch of salt
1⁄2 cup shredded, reduced-fat Mexican cheese
4 (6-inch round) corn or flour tortillas, ideally whole grain
Optional toppings: dash of taco seasoning, shredded lettuce, salsa, and/or plain 
Greek yogurt

In a mixing bowl, combine the refried beans, tomato paste, and wheat germ or flax. Lay a few wet paper towels on the microwave turntable, place 2 of the tortillas on the paper towels, and top each tortilla with about 2 tablespoons of the bean mixture. Top each with about 2 tablespoons cheese and a pinch of salt. Leave open-faced and microwave on high for 40 seconds. Remove tacos from microwave, add optional toppings, fold in half and serve warm. Repeat with remaining 2 tacos. ORDER BOOK


Hi Missy,

I have really enjoyed your books and have tried several recipes which have gone over well at our house.

I am wanting to implement this at every meal but am struggling with setting up an easy grocery list. Do you have an easy way to shop that you could share?

Thanks in advance!

Jessica L.

Hi Jessica!
Thanks for taking the time to write, and I'm so happy to hear my recipes are working well for you!

Below is an exclusive preview – a new master shopping list - from my new book The Speedy Sneaky Chef - 80+ more recipes coming your way this January!

Also, here are some meal planning tips:

Sneaky Chef's Meal Planning Tips:
-try a new fruit or veggie every week

-make meals once, use leftovers in another form next day (e.g., meat sauce one day, cheeseburger stuffed potatoes next day)

-choose one puree a day and make all recipes using that puree

-make several batches of purees ahead – one time a week; store in refrigerator for 3 days or freezer for 3 months

-clean and chop veggies and store in plastic bags for a few days so they are ready to use

You can pre-order my new book here at amazon:

With healthiest regards,


Sneaky—and Snappy—Staples to Keep in the Kitchen (reproduced from The Speedy Sneaky Chef, Jan 2012)
Stock your pantry, fridge, and freezer with the following items and you’ll be ready to cook up any healthy Sneaky Chef recipe, in an instant! Copy this Sneaky Chef Master Shopping List so you always have it in your purse:

• Baby spinach
• Zucchini
• Broccoli
• Sweet potatoes (or yams)
• Cauliflower
• Berries, in season
• Bananas
• Avocados
• Onions
• Russet potatoes
• Lemons

• Beef, lean ground (ideally “grass fed”)
• Turkey, lean ground
• Hot dogs (no nitrates)
• Fish fillets—salmon, tilapia, or flounder (ideally not farm-raised)
• Chicken—skinless, boneless thin sliced breasts and tenders

• Wheat germ, unsweetened
• Oat bran
• Old-fashioned and quick cooking rolled oats
• Shredded Mini-Wheats®
• Whole-grain Cream of Wheat® packets
• Instant oatmeal packets, variety flavor
• Cereal, high-fiber flakes
• Cereal, brown rice
• Flour, whole wheat (stone ground)
• Flour, white (unbleached)
• Pancake mix, whole grain
• Whole-grain “pastry” flour
• Cornmeal
• Flaxseed, ground
• Corn muffin mix, ideally whole grain

• Brown rice
• Macaroni and cheese, boxed (ideally whole grain; without artificial colors)
• Whole-grain pasta, elbows and ziti
• Wonton wrappers
• Lasagna noodles, “no boil”
• Whole grain white rice
• Quinoa

• Bread, whole wheat
• Tortillas, whole wheat
• Tortillas, corn
• Bread crumbs, whole wheat
• Pita bread, whole wheat, pocketless
• Bagels, whole wheat

• Garbanzo beans (chickpeas)
• White beans (butter beans, navy, or cannellini)
• Refried beans, low-fat, vegetarian
• Baked beans, vegetarian
• Tomatoes, plum, whole
• Sardines, in water, skinless and boneless
• Tuna, in water (preferably “chunk light”)
• Tomato paste
• Evaporated skim milk
• Tomato soup, ideally low-sodium

• Baby foods—especially sweet potatoes, carrots, peas, zucchini, garden vegetables, prunes, plums, apricots, blueberries, spinach, squash, and broccoli
• Pomegranate juice
• Salsa
• Applesauce
• Ranch dressing (no MSG)
• Ketchup
• Marinara sauce
• Tomato sauce

• Blueberries (without added syrup or sweeteners)
• Strawberries (without added syrup or sweeteners)
• Cherries (without added syrup or sweeteners)
• Green peas, sweet
• Corn, yellow, off cob
• Edamame (soybeans in shell or shelled)
• Frozen pureed butternut squash
• Cauliflower florets
• Broccoli florets
• Onions, chopped

• Almonds, blanched and slivered
• Walnuts
• Extra virgin olive oil
• Canola oil
• Cooking oil, spray

• Cocoa, unsweetened
• Green and herbal teas, decaffeinated

• Chocolate chips, semisweet
• Gelatin, unflavored
• Chocolate syrup
• Whipped cream, spray can
• Frozen yogurt, low-fat

• Yogurt, low fat, plain
• Yogurt, low fat, Greek style
• Cheese, reduced fat, shredded cheddar
• Cheese, reduced fat shredded Mexican blend
• American cheese slices, 2% milk
• cheese, reduced fat shredded Italian blend
• Ricotta cheese, part skim
• Tofu, firm block
• Eggs (with added Omega-3)
• Parmesan cheese,
• Powdered milk, nonfat

• Chicken broth, boxed (no MSG), ideally low-sodium
• Vegetable broth, boxed, (no MSG), ideally low-sodium
• Cinnamon
• Honey
• Pure maple syrup
• Pure vanilla extract
• Baking powder, non-aluminum
• Baking soda
• Powdered sugar
• Brown sugar
• Raw or Turbinado sugar
• Jam, no sugar added
• Lentils (dried or canned)
• Hummus
• Italian seasoning
• Taco seasoning (no MSG)
• Chili powder

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