The Ultimate Low-Calorie Book: More than 400 Light and Healthy Recipes for Every Day

482 Pages·2011·110.521 MB·English

by  Gardens, Better Homes and

ultimate
the
low-calorie
book
More than 400 light and
healthy meals for every day
This book is printed on acid-free paper. Meredith Corporation
Copyright © 2012 by Meredith Corporation, Des Moines, IA. All Editorial Manager: Jan Miller
rights reserved Editor: Sheena Chihak, R.D.
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Recipe Development and Testing: Better Homes
Published simultaneously in Canada and Gardens® Test Kitchen
No part of this publication may be reproduced, stored in a
John Wiley & Sons, Inc.
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Limit of Liability/Disclaimer of Warranty: While the publisher
and author have used their best efforts in preparing this book,
they make no representations or warranties with respect to Our seal assures you that every recipe in
the accuracy or completeness of the contents of this book and The Ultimate Low-Calorie Book has been tested
specifically disclaim any implied warranties of merchantability in the Better Homes and Gardens® Test Kitchen.
or fitness for a particular purpose. No warranty may be created This means that each recipe is practical and
or extended by sales representatives or written sales materials. reliable and meets our high standards of taste
The advice and strategies contained herein may not be suitable appeal. We guarantee your satisfaction with this
for your situation. You should consult with a professional where book for as long as you own it.
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Library of Congress Cataloging-in-Publication Data:
The ultimate low-calorie book : more than 400 light and healthy
recipes for every day / [editor, Jan Miller].
p. cm.
At head of title: Better Homes and Gardens
ISBN 978-1-118-03814-7 (pbk.), 978-1-118-11980-8 (ebk.),
978-1-118-11981-5 (ebk.), 978-1-118-11982-2 (ebk.)
1. Entrées (Cooking) 2. Low-fat diet--Recipes.
I. Miller, Jan. II. Title: Better Homes and Gardens.
TX740.U48 2011
641.5’6384--dc23
2011030366
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
table of
contents
3
357
61
index 466

metric information 480
introduction 4
1
healthy eating basics 6
2 9
better breakfast 24 meatless entrées 248
3 10
sandwiches and pizza 56 bubbly casseroles 280
4 11
main-dish salads 88 slow cooker 316
5 12
soups and stews 122 make-ahead meals 344
6 13
sides and snacks 150 miraculous makeovers 372
7 14
meat and poultry 182 special occasions 402
8 15
fish and seafood 220 no-guilt desserts 432
]
ck Recipes ready to eat in 30 minutes or less Look for
ui
q tabs
these
highfiber Recipes with 5 grams of fiber or more throughout
erum Recipes with 400 mg of sodium or less per entrée to guide your
lowsodi and 200 mg or less for sides and snacks recipe choices
4
n
o
i
t eating better
c start today
u
d
o
r
t
n As someone with an eye on health you want foods that are
i
good for you and taste great but also help shed excess pounds.
Armed with this book, you can eat foods you love while
watching your waistline, and you can do it without giving in to
the latest fads or suffering the food blahs of diet deprivation.
You will quickly discover this cookbook is perfect for everyday
family meals. The recipes are lower in calories, fat, and sodium
but there are no “diet foods” here. Enjoy your fill of pizzas,
burgers, soups, casseroles, and desserts all specially developed
to fit a healthy eating plan. And because each recipe has been
rigorously tested in the Better Homes & Gardens® Test Kitchen,
you can rest assured that they’ll taste great too.
Kick off your efforts to eat better and lose weight with our
opening chapter of healthy eating basics. Learn to determine
your specific calorie needs, choose proper portions, and make
healthier swaps and substitutions at each meal.
One healthy choice leads to another. You chose this book now
choose a recipe and get cooking!
5
Cherry-Kissed Tacos
with Feta Cheese,
page 77
6

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n
i
ba sics
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a
e

y
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t
l
a
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1
7

When traveling to the New You,
plan your journey and plot
your path. This guide provides
everything you need to know—
before you pass go.
ba sics
tricks trimming
for
With a few smart ingredient swaps you can save hundreds of calories. Use these ideas to start
trimming calories (and your waistline).
breakfast A smart breakfast helps keep your appetite in check all day. Protein is the nutrient that
8 works hardest at helping you feel full and satisfied. Pork loin cutlets, leftover chicken breast, and lean
roast beef are just as tasty with eggs or in breakfast sandwiches as processed breakfast meats yet save on
s fat and sodium. Skim milk, nonfat Greek yogurt, and low-fat cheese also provide protein (and calcium)
c
si in breakfast recipes. Boost satisfaction by bulking up breakfast fare with fiber-rich whole grains and
a
b low-calorie vegetables and fruits. Try spinach in egg dishes or berries in whole grain muffins.
g
n omelet fillers
ti
a
e
y
h
alt choose this  not this 
e
h
Raw tomato Sundried tomatoes
diced (1/4 cup) packed in oil, drained (1/4 cup)
8 cal., 0 g fat, 2 mg sodium 59 cal., 4 g fat, 73 mg sodium
Leftover cooked pork loin chop Crumbled bacon
cubed (1 ounce) (1 ounce)
60 cal., 3 g fat, 18 mg sodium 153 cal., 12 g fat, 655 mg sodium
Yellow summer squash and zucchini Corn
thinly sliced (1/2 cup) (1/2 cup)
12 cal., 0 g fat, 1 mg sodium 62 cal., 1 g fat, 11 mg sodium
Vegetarian sausage-style crumbles Pork sausage crumbles
cooked (1 ounce) cooked (1 ounce)
46 cal., 1 g fat, 216 mg sodium 100 cal., 10 g fat, 190 mg sodium