Queen of quick

Randi Frank calls herself the "queen of the 20-minute meal."

That's 10 minutes faster than celebrity chef Rachael Ray, whose "30 Minute Meals" concept earned her $6 million last fiscal year.

Randi doesn't net quite that much from her collection of fast, simple meals, but as the credit card company might say: fresh, low-fat, high-fiber food -- priceless.

"I believe in taking responsibility for your health," says Randi, a Buffalo Grove resident. "Anyone can cook something with a thousand calories and make it taste good."

The challenge, she contends, "is to make something that tastes really spectacular" without all the fat.

How does she manage fast and healthy while working full-time? Planning and organization are key, as are motivation and discipline.

"I can literally walk in the door at 7 o'clock and sit down to eat at 7:20," says Randi.

Among "my best friends" Randi lists a fiercely hot oven, a spray can of good oil, garlic salt and fresh pepper. Oh, and there's her husband, Raymond Benson -- you might recognize him as the author of several James Bond novels and "The James Bond Bedside Companion" -- who manages all the cleanup.

"I can use all kinds of pans and then I walk away," she chortles.

In the oven she flash-cooks chicken breasts or fish, roasts vegetables and oven-fries potatoes. The oil spritzer adds flavor but not too many calories, and the seasonings, well, that's obvious.

The minute she walks in the front door Randi cranks the oven to 425 degrees and, if necessary, puts a pot of water on to boil for pasta or rice. While those are building heat she changes clothes before tackling the food.

One of her favorite ingredients is boneless, skinless chicken, pounded thin for better texture and fast cooking, and perhaps seasoned with garlic salt and lemon pepper.

"I love coming home from work and doing that pounding," she laughs.

"Eating at home is centering," says Randi. "I've worked my son's whole life; I'm pretty much a workaholic. But almost every night we had family dinner."

Randi's proclivity for healthy eating was inspired by her mother, a woman who preached moderation. Randi will be passing that message along to clients this fall at the Center for Enriched Living in Riverwoods; she's been director there for nearly a year.

The center offers social enrichment and life skills programs for youths and adults with developmental disabilities. This fall Randi will oversee a new healthy lifestyles program that includes cooking classes and shopping and exercising education.

"Obesity is even more a problem for people with developmental disabilities," she says. "They have fewer opportunities to exercise."

Randi may incorporate some of her home recipes into the classes. Here are a few for us to try this week:

Grilled "Fried" Chicken mimics the deep-fried version with less fat; Broiled or Grilled Turkey Tenderloins marinate all day in wine and soy sauce, then cook up in minutes; Quick Pasta and Turkey Sauce relies on jarred sauce jazzed up with red wine and olives.

Grilled "Fried" Chicken

Canola oil spray

1 pound skinless, boneless chicken breasts

1 cup buttermilk

½-1 cup seasoned breadcrumbs

Coat barbecue grill rack with canola spray. Heat gas grill to 400 degrees.

Place chicken breasts between two pieces of wax paper and pound chicken to Ø inch thick.

Dip chicken in buttermilk and coat both sides with breadcrumbs. Season with freshly ground pepper. Lightly spray both sides of chicken with canola oil. Place chicken on grill. Cover, cook each side 7 minutes. Remove from grill with tongs or spatula.

Serves three to four.

Cook's notes: This can be baked in the oven at 400-425 degrees. Serve with corn on the cob and a green salad.

Nutrition values per serving: 410 calories, 8 g fat (2.5 g saturated), 16 g carbohydrates, 1 g fiber, 63 g protein, 165 mg cholesterol, 550 mg sodium.

Grilled turkey tenderloins

1 tablespoon canola oil

¾ cup white wine

½ cup reduced-sodium soy sauce

1 teaspoon garlic powder

1 package (20 ounces) turkey tenderloins

Combine canola oil, wine, soy sauce and garlic powder in glass bowl or plastic storage bag. Add turkey and refrigerate at least 2 hours.

Position oiled barbecue grill rack 6 inches above hot coals. Cook turkey 15-20 minutes, turning and basting often with marinade. Turkey is done when thickest part is no longer pink and an internal temperature reads 165 degrees.

While turkey cooks, bring leftover marinade to a boil; reduce heat and simmer for 10 minutes. Slice turkey and serve with brown rice; spoon heated marinade over both.

Serves three to four.

Cook's note: To broil turkey, place oven rack 4 to 5 inches under heating element and cook 9-11 minutes, turning once or twice.

Nutrition values per serving: 240 calories, 5 g fat (0 saturated), 4 g carbohydrates, 0 fiber, 37 g protein, 55 mg cholesterol, 860 mg sodium.

Quick pasta and turkey sauce

2-3 cloves garlic

1 pound ground turkey

2 teaspoons dried basil

1 teaspoon dried oregano

Ground pepper to taste

24 ounces pasta sauce (such as Francesco Rinaldi Original)

¾-1 cup red wine, such as Cabernet Sauvignon

4 bay leaves

9 ounces favorite pasta (see note)

Sliced black olives to taste (optional)

Freshly grated parmesan cheese

Start large pot of water to boil. Peel garlic and set aside.

Coat stainless steel pan with olive oil spray, heat over medium-high burner. Brown ground turkey; drain fat. Return to stove over low heat.

Crush garlic and stir into turkey. Add basil, oregano and pepper. Add sauce; pour wine into empty jar, shake to remove leftover sauce and add to pan. Add bay leaves; stir and cover. Cook over low heat, stirring occasionally while pasta cooks.

If serving with steamed broccoli, start broccoli at same time as pasta. Add sliced olives last few minutes of cooking sauce. Discard bay leaves before serving over pasta with parmesan cheese and more freshly ground pepper.

Serves four to five.

Cook's notes: I prefer Barilla Plus, a multi-grain pasta.

Try this with grilled or roasted vegetables. Spray a large pan with olive oil. Slice eggplant and onion into ¼-inch rounds. Slice zucchini and red pepper in strips. Lightly sprinkle with garlic salt and pepper. Spray vegetables with olive oil and roast in 425-degree oven 10 minutes while pasta is cooking. Turn once after 7 minutes.

Nutrition values per serving: 409 calories, 8 g fat (2 g saturated), 47 g carbohydrates, 6 g fiber, 30 g protein, 55 mg cholesterol, 557 mg sodium.