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Quick cooking without the frozen box

If your household is like most, it's a revolving door of kids and adults coming and going between work, school and evening activities. Finding time to eat right amid all this confusion can be tough.

In an effort to shave precious minutes off meal planning and prep time, families and single people alike are turning to microwaveable meals for quick dinner solutions. Some of these are not only tasty but low in fat and calories.

Unfortunately, many of these frozen, prepackaged meals are just the opposite

For example, one major brand's country-fried pork chop meal serves up 27 grams of fat and 2,240 mg of sodium. That's about a half-day's supply of fat and a full day's allowance of sodium in one meal. In addition, microwaveable dinners can be expensive-fro m $2 to $7 for a single serving. That can add up when you're feeding a family.

For less expensive, healthier meals, you may be better off quick cooking yourself.

If just the thought of quick cooking seven nights a week turns up your stress meter, don't fret. With a little planning, cooking at home can become a fast and easy process. Dotty Berzy, a registered dietitian at Advocate's Trinity Hospital in Chicago, offers these fast, healthy meal ideas:

Casseroles, stews, chili and lasagna. Prepare these ahead of time and freeze them. Use chicken or turkey instead of beef.

Stir-fry. Use plenty of vegetables (pre-cut and frozen), plus chicken breast fillets-which have little fat.

Pocket tortillas. Load up tortillas with low-fat, vegetarian refried beans, low-fat cheeses, vegetables, black beans and salsa.

Stuffed spuds. A potato can be a meal in itself, especially when microwaved and topped with low-fat cottage cheese, onions, salsa or even low-fat, vegetarian chili.

Omelets. They're not just for breakfast. Mix egg whites with low-fat cheese, skim milk and veggies.

If you want to rely on frozen entrees for last-minute meals, choose those that have fewer than 3 grams of fat for every 100 calories, and less than 800 milligrams of sodium per serving. Also, add a roll and a salad, steamed vegetables or fruit to ensure y ou're getting a balanced meal.

Roast rack of lamb with cranberry wine sauce

This is a stylish dish that could grace a holiday occasion or make a good choice for entertaining any time of year. Don't worry that its preparation will mean the cook has to lose a lot of social time toiling away out of sight in the kitchen. The lamb roasts in about half an hour and while it's in the oven, the savory, rosy-red sauce can be prepared simply and easily.

This is a dish that will look as good as it tastes.

^Roast Rack of Lamb With Cranberry and Red Wine Sauce

(Start to finish 40 to 45 minutes)

3 racks (7 or 8 ribs each) lamb, trimmed and frenched (see note)

• 1 teaspoon olive oil
• 1/3 cup (2 ounces) chopped shallots
• 10 whole cloves
• 8-ounce can jellied cranberries
• 1 cup red wine
• 1 teaspoon dried thyme leaves
• 1 teaspoon vanilla extract
• 1/2 teaspoon balsamic vinegar
• Salt and pepper to taste
• Preheat oven to 425 F.

Season lamb to taste with salt and pepper. Place racks upright, with bones supporting one another, in small roasting pan. Roast at 425 F for 24 minutes (for rare), to 30 minutes (for well done). Remove from oven and let stand 5 minutes before carving. Pour meat juice into small bowl and skim off fat layer with teaspoon; set aside.

Meanwhile, heat olive oil in small saucepan. Add shallots and saute over medium heat for 3 minutes or until golden; stirring frequently. Add cloves and saute for 20 seconds. Add jellied cranberries, red wine and thyme and bring to boil. Reduce heat and simmer for 10 minutes, stirring occasionally. Remove from heat, strain into clean pan and return to boil. Stir in vanilla, vinegar and salt.

Pour reserved meat juice into sauce and return to boil. Strain into serving dish. Serve with lamb.

Makes 6 servings.

Note: A butcher will trim racks of lamb for roasting; trimmed racks ready for the oven are called "frenched."

Nutrition information per serving: 320 cal., 27 g pro., 13 g carbo., 0 g fiber, 14 g fat, 5 g saturated) 90 mg chol., 115 mg sodium

Continue to learn more info about quick cooking, please visit Nando Media.

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