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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 978-1-11803814-7 (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
Meredith Corporation
Editorial Manager: Jan Miller
Editor: Sheena Chihak, R.D.
Recipe Development and Testing: Better Homes and Gardens® Test Kitchen John Wiley & Sons,
Inc.
Publisher: Natalie Chapman
Associate Publisher: Jessica Goodman Executive Editor: Anne Ficklen Senior Editor: Linda
Ingroia Production Editor: Abby Saul Production Director: Diana Cisek Interior Design: Jill Budden
Layout: Holly Wittenberg
Manufacturing Manager: Tom Hyland Our seal assures you that every recipe in The Ultimate Low-
Calorie Book has been tested in the Better Homes and Gardens® Test Kitchen. This means that
each recipe is practical and reliable and meets our high standards of taste appeal. We guarantee
your satisfaction with this book for as long as you own it.
Table of Contents
title page
start eating better today
healthy eating basics
better breakfast
sandwiches and pizza
main-dish salads
soups and stews
sides and snacks
meat and poultry
fish and seafood
meatless entrées
bubbly casseroles
slow cooker
make-ahead meals
miraculous makeovers
special occasions
no-guilt desserts
metric information
Look for these icons throughout to guide
your recipe choices
Recipes ready to eat in 30 minutes or less
Recipes with 5 grams of fiber or more
Recipes with 400 mg of sodium or less per entrée and 200 mg or less
for sides and snacks start eating better today As someone with an eye
on health you want foods that are 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!
Cherry-Kissed Tacos with Feta Cheese
1
healthy eating
basics
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.
tricks for trimming
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
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 fat and sodium. Skim milk, nonfat Greek yogurt,
and low-fat cheese also provide protein (and
calcium) in breakfast recipes. Boost satisfaction by
bulking up breakfast fare with fiber-rich whole grains
and low-calorie vegetables and fruits. Try spinach in
egg dishes or berries in whole grain muffins.
