Yellowknife (Apr 01/05) - They came seeking a quick fix and they got it.

Home chefs gathered around the expert hands of Mabel Wong and Rod Izzard this week to learn how to prepare fast, nutritious main course meals.

What to do, what to do: Mabel Wong, a dietician and diabetes educator, hosts a hassle-free meals for rushed cooks class. She says preparation is essential for quick, healthy eating. - Dorothy Westerman/NNSL photo

"Quick meals are not without some planning," Wong said.

About 12 participants gathered to learn how to make the most of little time.

"Our meals also have very few ingredients," Wong said of the simple recipes which were tried and tested during the evening.

"Most of us come home and say we are too tired and order out," she laughed.

"Then it becomes difficult because although it is a quick meal, it may not necessarily be a healthy meal."

Pressure cooker helpful

One of the recipes was a pressure-cooker pot roast, Wong said.

A popular method of cooking in the 1950s and '60s and also in Europe and Asia, Wong said pressure-cooking expedites the process considerably.

Izzard said such a cooking method is also good for weight loss and diabetics: it is low in fat as well as being quick.

"If I cook a beef stroganoff, I do the meat in the pressure cooker which takes 15 - 20 minutes, then I'll take the lid off and mix in the cream and meanwhile the rice will have been cooked.

"Then we've got a wonderful meal," Izzard said.

A pressure-cooker beef roast, chicken filet in a cider sauce and chicken in a creamy goat cheese sauce also were on the menu.

Paul Hanna was one of the participants in the class.

"Three of us took a recipe and we cooked it," he said.

"What we have are people who love to cook and are looking for new ideas," Wong said.

BULGAR WHEAT PILAF
(A quick, healthy side dish... better than potatoes)

Ingredients

1/2 cup frozen kernel corn
1/2 cup chopped green/red peppers, fresh or frozen
1 cup dry bulgar wheat (cracked wheat is available at Co-op and Extra Foods)
1/2 cup canned black beans, drained
2 teaspoons oil
1 cup chicken broth

Method

1. In a non-stick pan, heat oil. Add all ingredients except the chicken broth. Cook and stir about five minutes until bulgar is toasted.

2. Add chicken broth and bring mixture to a boil. Immediately shut off heat. Cover pan and remove from heat. Let sit about 15 minutes before serving.