Ep 1. Streamlines Suppers

In 30 Minute Meals season 7 episode 1, titled "Streamlined Suppers," host Rachael Ray shares her tips and tricks for creating quick and easy meals that are both delicious and healthy. Throughout the episode, Ray demonstrates how to prepare three different dishes, each in just 30 minutes or less.

The first recipe Ray shares is for a pesto pasta with grilled shrimp. She begins by boiling the pasta and grilling the shrimp with a simple marinade of garlic, lemon juice, and olive oil. While these cook, she prepares the pesto by blending together fresh basil, garlic, pine nuts, and Parmesan cheese. Once the pasta and shrimp are done, Ray tosses them in the pesto and serves the dish with a side of roasted cherry tomatoes.

The second dish Ray prepares is a one-pan meal of chicken and Brussels sprouts. She starts by searing chicken thighs in a hot skillet before adding chopped Brussels sprouts, garlic, and red pepper flakes. She lets these cook together until everything is tender and flavorful, then adds a splash of chicken broth to help deglaze the pan. Finally, Ray sprinkles everything with lemon zest and serves it with a side of whole-grain bread for sopping up the sauce.

For her final dish, Ray makes a vegetarian stir-fry packed with colorful vegetables and protein-rich tofu. She starts by pressing the tofu to remove excess water, then slicing it into cubes and tossing it in cornstarch. She fries the tofu until it's golden brown and crispy, then sets it aside while she sautés a medley of veggies in the same pan. Once these are tender-crisp, Ray adds a sauce made from soy sauce, rice vinegar, and brown sugar, along with some sliced scallions and red pepper flakes. She serves the stir-fry over a bed of brown rice, garnished with chopped peanuts and cilantro.

Throughout the episode, Ray emphasizes the importance of keeping things simple and streamlined in order to save time and minimize stress in the kitchen. She also provides plenty of helpful tips and tricks, such as prepping ingredients in advance and using store-bought shortcuts where possible. By the end of the episode, viewers are sure to feel inspired and empowered to tackle weeknight dinners with ease, thanks to Ray's expert guidance and delicious recipes.