Easy Halloween suppers

Nobody cooks dinner on Halloween night, do they? We’re all too busy getting ourselves — or keiki — ready for the “Big Night.” But eating a less-than-healthy fast-food supper when candy and other sweets are surely on the evening’s menu, seems to be a recipe for disaster.

So, how do you find time to cook supper on this busy night? Here are a few recipes that require minimum minutes to prepare and contain important nutrients to fight off goblins, balance that demon blood sugar, and adequately prepare your family nutritionally for the evening’s treats … no tricks.

Pork tenderloin with fruit rice

Rich in vitamins, with 38 grams protein per serving, this colorful entree comes together in 30 minutes. Recipe from “Smart Food” by Marlisa Szwillus. Makes four servings.

3 onions, washed and trimmed

2 tablespoons oil

1 cup long grain rice

1 2/3 cups vegetable stock

1 1/4 pounds pork tenderloin

2 tablespoons butter

1 small papaya (about 3/4 pound)

1 baby pineapple (about 1 pound)

1 tomato

Salt and black pepper to taste

3 tablespoons dry sherry (optional)

3/4 cup cream

Zest and juice from one lime

Cut onions diagonally into thin slices. Heat oil in a pot; saute onions briefly with the rice. Pour in the stock; bring to a boil and cook rice according to package directions. Pat pork dry with paper towel. Heat butter in a skillet; brown pork on all sides. Cover and cook over low heat until pork is done, about 8 to 10 minutes. Keep warm.

Peel papaya, cut in half lengthwise, remove seeds and cut into bite-sized pieces. Remove top and stem end of pineapple. Peel, cut into slices, then into bite-sized pieces. Wash and dice tomato. Mix fruits into the cooked rice. Remove meat from pan and keep warm. Pour off fat from skillet. Deglaze pan with sherry and cream, stirring constantly, until sauce is reduced. Season with salt and pepper and a little lime juice. Cut pork into slices. Season the rice with salt pepper, grated lime zest and remaining lime juice. Serve warm.

Spicy beef and spaghetti pie

In about 35 minutes you can throw together this satisfying supper with the meat, veggies and pasta in one dish. Bake it while you get ready for the evening’s events. Recipe from “One Dish Meals the Easy Way” by Reader’s Digest Books. Makes four servings.

8 ounces spaghetti

1 tablespoon vegetable oil

2 medium carrots, peeled and coarsely shredded

2 small zucchini or yellow squash, halved lengthwise and thinly sliced

1 1/4 pounds lean ground beef

4 scallions, including tops, thinly sliced

1/4 cup bottled chili sauce

3 tablespoons dry sherry (optional)

1 tablespoon reduced-sodium soy sauce

1 tablespoon cornstarch

3 cloves garlic, minced

1 teaspoon ground ginger

Preheat oven to 400 degree. Cook spaghetti according to package directions. Meanwhile, brush bottom and sides of a 9-inch pie pan with the oil. Drain spaghetti; put in a medium bowl. Add carrots and zucchini; toss well. Spoon into the pie pan and smooth top. Bake, uncovered, for 15 minutes. While it’s baking, combine beef, scallions, chili sauce, sherry, soy sauce, cornstarch, garlic and ginger in a medium bowl. Spread mixture evenly over the baked pasta. Return to oven and bake, uncovered, 20 minutes longer or until meat is cooked through. Serve hot.

Microwave beef fajitas

Use your microwave to prepare the ingredients, then assemble as desired. Makes four servings; add a bowl of fruit or applesauce on the side, if you wish.

1/3 cup chopped onion

Half of a green bell pepper, cut into 1/4-inch strips

2 teaspoons butter

1/4 pound thinly sliced deli roast beef, cut into strips

1/8 teaspoon garlic powder

2 teaspoons soy sauce

4 flour tortillas

2 ounces shredded Monterey Jack cheese

1/2 cup prepared salsa

Sour cream

Combine onion, green pepper and butter in a microwave-safe dish. Microwave on high for 1 1/2 to 2 1/2 minutes or until vegetables are crisp-tender. Stir once halfway through cooking. Stir in the roast beef strips, garlic powder and soy sauce. Microwave on high for 1 to 1 1/2 minutes or until heated, stirring once. Warm the tortillas. Set out beef mixture on one dish, with the cheese, salsa and sour cream in separate dishes.

Fruited pork sausage and scrambled eggs

Here’s a completely different take on the wonderful combination of fruit and pork, with enough protein to pull an all-nighter. The sausage patties can be made up to three days ahead and stored in a covered container in the refrigerator. Dinner takes about 15 minutes to put together. Recipe adapted from “The Buffet Book” by Carole Peck. Makes 15 3-ounce patties.

3 egg whites, beaten

2 apples, peeled and finely chopped

1/4 cup chopped dried fruit, such as apricots, prunes and/or pineapple

10 cloves garlic, finely chopped

1 bunch scallions or green onions, thinly sliced

2 teaspoons coarse salt

1/8 teaspoon ground nutmeg

2 1/4 pounds fresh lean ground pork

In a large mixing bowl, beat the egg whites until just frothy. Stir in apples, dried fruit, garlic, scallions, salt and nutmeg. Place pork in another large bowl, make a well in the center, and pour in the egg white mixture. Knead together until well combined. Form into 1-inch-thick patties about 2 1/2 inches in diameter. Cook patties about 7 to 8 minutes on one side, until browned, then turn over and cook about 6 minutes more on other side. Prepare scrambled eggs as you like them and serve with the warm patties.