Trova il tuo prossimo libro preferito

Abbonati oggi e leggi gratis per 30 giorni
Cooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories

Cooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories

Leggi anteprima

Cooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories

Lunghezza:
255 pagine
1 ora
Pubblicato:
Jan 9, 2017
ISBN:
9780848754587
Formato:
Libro

Descrizione

Enjoy more than 95 of your favorites while you lose weight!

Would you like to watch your caloric intake . . . but don't want to go on a diet? Help is here-from Cooking Light and this Special Edition, Best Ever Slim-Down Recipes! This useful guide is filled with more than 95 slim-down recipes that are low in calories, but high in flavor and satisfaction. Most of the main-dish recipes are just 400 calories per serving or less and can be paired with one or two sides and salads, and you have to create a complete, great-tasting meal. And like all Cooking Light recipes, these dishes are also low in saturated fat and sodium, but move flavor to the center of the plate. These hall-of-fame slim-down recipes feature beef (Peppercorn-Crusted Beef Tenderloin with Gremolata), chicken (Chicken, Potato, and Leek Pot Pie), and pork; pasta (Fettuccine Alfredo with Bacon), fish (Skillet-Cooked Shrimp with Romesco Sauce), and vegetarian dishes; soups and sandwiches; sides and salads; and a bonus section for last-minute meals that can be on the table in 20 minutes or less. Cooking Light Best Ever Slim-Down Recipes helps you shed the pounds and maintain that weight loss without tedious calorie counting and regimented plans.
Pubblicato:
Jan 9, 2017
ISBN:
9780848754587
Formato:
Libro

Informazioni sull'autore


Correlato a Cooking Light Best Ever Slim Down Recipes

Leggi altro di The Editors Of Cooking Light
Libri correlati
Articoli correlati

Anteprima del libro

Cooking Light Best Ever Slim Down Recipes - The Editors of Cooking Light

Copyright

Meat & Poultry

Protein-rich foods are critical for successful dieting, so let these tasty meat entrées deliver just the right amount of the nutrient in a delicious low-fat, low-cal package.

Spicy Basil-Beef Salad

Spice-Rubbed New York Strip with Avocado-Lime Salsa

Spanish Pork with Apple-Citrus Salsa

Asian Marinated Chicken with Corn and Basil Faux-Fried Rice

Chicken Nuggets with Crispy Potato Chips and Honey Mustard

Chicken, Potato, and Leek Potpie

Jerk Chicken and Stuffed Mini Bell Peppers

Honey-Wheat Pizza with Pear-Prosciutto Salad

Maple-Brined Pork

Slow-Roasted Lamb Shanks

Manhattan-Glazed Chicken

Pork Tenderloin Agrodolce

Pan-Seared Steak with Chive-Horseradish Butter

Seared Lamb with Balsamic Sauce

Grilled Asian Flank Steak with Mango Salad

Hickory Pulled Pork

Potato, Poblano, and Chorizo Tacos

Chile-Rubbed Flat-Iron Steak

Ground Lamb and Hummus Pita Pizzas

Smoked Chicken Cobb Salad with Avocado Dressing

Apricot Lamb Chops

Quick Chicken and Dumplings

Peppercorn-Crusted Beef Tenderloin with Gremolata

Chicken and Rice Casserole

200-Calorie Pizza Slices

Spicy Basil-Beef Salad

Hands-on: 16 min.

Total: 30 min.

A mixture of varieties such as purple, Thai, or lemon basil improves the salad by adding visual interest and ­nuanced flavors.

If you can’t find hanger steak, use flank steak instead.

1 tablespoon canola oil

12 ounces hanger steak, trimmed

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

3 tablespoons lower-sodium soy sauce

2 tablespoons rice vinegar

2 tablespoons minced fresh lemongrass

1 tablespoon dark sesame oil

2 teaspoons fish sauce

2 teaspoons sambal oelek (ground fresh chile paste, such as Huy Fong)

1½ cups loosely packed basil leaves

1 cup thinly sliced English cucumber

3 large ripe heirloom tomatoes, cut into wedges

2 medium shallots, thinly sliced

1. Preheat oven to 425°.

2. Heat a large ovenproof stainless-steel skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle both sides of steak evenly with salt and pepper. Add steak to pan; sauté 5 minutes or until browned. Turn steak over. Bake at 425° for 8 minutes or until a thermometer inserted into thickest portion of steak registers 135° or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Slice across the grain.

3. Combine soy sauce and next 5 ingredients (through sambal oelek), stirring well. Combine basil and remaining ingredients. Drizzle dressing over basil mixture; toss gently. Divide salad evenly among 4 plates; divide beef evenly among salads.

SERVES 4

CALORIES 226; FAT 11.9g (sat 2.5g, mono 5.5g, poly 2.7g); PROTEIN 17g; CARB 14.6g; FIBER 2g; CHOL 22mg; IRON 1.2mg; SODIUM 585mg; CALC 49mg

Spice-Rubbed New York Strip with Avocado-Lime Salsa

Hands-on: 26 min.

Total: 26 min.

Keeping meat portions right-sized is the key to enjoying satisfying meals without blowing the calorie budget.

¼ cup finely chopped red onion

2 tablespoons chopped fresh cilantro

1½ tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

2 teaspoons finely chopped seeded serrano chile

1 avocado, peeled and diced

½ teaspoon salt, divided

1 teaspoon ground cumin

1 teaspoon paprika

½ teaspoon garlic powder

½ teaspoon chipotle chile powder

¼ teaspoon ground cinnamon

2 (8-ounce) New York strip steaks, trimmed

Cooking spray

1. Preheat grill to high heat.

2. Place first 6 ingredients in a bowl; gently stir in ¼ teaspoon salt. Set aside.

3. Combine remaining ¼ teaspoon salt, cumin, and next 4 ingredients (through cinnamon) in a bowl; rub spice mixture over both sides of steaks. Place steaks on grill rack coated with cooking spray, and grill for 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steaks across the grain into thin slices. Serve steaks with avocado-lime salsa.

SERVES 4 (serving size: 3 ounces steak and ¼ cup salsa)

CALORIES 284; FAT 17.4g (sat 4.1g, mono 10.1g, poly 1.6g); PROTEIN 25.8g; CARB 6.7g; FIBER 4.1g; CHOL 68mg; IRON 2.2mg; SODIUM 361mg; CALC 34mg

Spanish Pork with Apple-Citrus Salsa

Hands-on: 25 min.

Total: 59 min.

Garnish with lime wedges and cilantro leaves.

1½ teaspoons chili powder

½ teaspoon dried oregano

½ teaspoon ground cumin

⅛ teaspoon smoked paprika

¾ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

2 tablespoons olive oil, divided

1 (1-pound) pork tenderloin, trimmed

2 cups diced Granny Smith apple

2 tablespoons chopped fresh cilantro

2 tablespoons apple juice

½ teaspoon grated lime rind

1½ teaspoons fresh lime juice

2 green onions, thinly sliced

½ jalapeño pepper, thinly sliced

Cooking spray

1. Combine first 4 ingredients. Stir in ½ teaspoon salt and ¼ teaspoon black pepper. Brush 1 tablespoon olive oil over pork, and sprinkle evenly with chili powder mixture. Let stand 30 minutes at room temperature.

2. Preheat grill to medium-high heat.

3. Combine remaining 1 tablespoon oil, remaining ¼ teaspoon salt, remaining ¼ teaspoon black pepper, apple, and the next 6 ingredients (through jalapeño) in a medium bowl; toss.

4. Place pork on grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 145°. Remove pork from grill; let stand 5 minutes. Slice pork crosswise; serve with salsa.

SERVES 4 (serving size: 3 ounces pork and ½ cup salsa)

CALORIES 227; FAT 9.6g (sat 1.8g, mono 5.8g, poly 1.2g); PROTEIN 24.2g; CARB 10.7g; FIBER 2g; CHOL 74mg; IRON 1.5mg; SODIUM 453mg; CALC 21mg

Asian Marinated Chicken with Corn and Basil Faux-Fried Rice

Hands-on: 45 min.

Total: 2 hr. 45 min.

Chicken:

⅓ cup sliced green onions

3 tablespoons lower-sodium soy sauce

2 tablespoons mirin (sweet rice wine)

2 teaspoons minced garlic

8 skinless, bone-in chicken thighs

1 tablespoon olive oil

Rice:

½ cup uncooked basmati rice

1 tablespoon olive oil

2 tablespoons thinly sliced green onions

¾ cup fresh yellow corn kernels (about 2 small ears)

1 tablespoon lower-sodium soy sauce

¼ cup chopped fresh basil

1 lime

1. To prepare chicken, place first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning after 1 hour.

2. Preheat oven to 375°.

3. Heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Remove chicken from bag; discard marinade. Add chicken to pan, meaty sides down; sauté 3 minutes. Turn chicken over; place pan in oven. Bake at 375° for 10 minutes or until done. Let chicken stand 5 minutes.

4. To prepare rice, cook rice 15 minutes in boiling water; drain. Heat a large skillet or wok over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add 2 tablespoons onions to pan; sauté 30 seconds, stirring constantly. Add rice, corn, and 1 tablespoon soy sauce; sauté 5 minutes, stirring occasionally. Remove from heat; stir in basil. Divide rice evenly among 4 plates. Top each serving with 2 chicken thighs. Grate lime rind over chicken. Cut lime into wedges, and serve with chicken.

SERVES 4

CALORIES 327; FAT 12.5g (sat 2.4g, mono 6.7g, poly 2.2g); PROTEIN 30.2g; CARB 21g; FIBER 1.8g; CHOL 115mg; IRON 2.1mg; SODIUM 515mg; CALC 33mg

Chicken Nuggets with Crispy Potato Chips and Honey Mustard

Hands-on: 34 min.

Total: 1 hr. 24 min.

Keep the purple and white slices ­separate, as cook times may vary. The chips are cooked in the microwave with a splash of olive oil and a light sprinkling of salt. Overall savings: 261 calories and 251mg sodium per serving.

Use a mandoline for quick, uniform slices.

Toast panko before coating for maximum crunch.

Chicken nuggets:

4 (6-ounce) skinless, boneless chicken breast halves, cut into 1-inch pieces

⅓ cup low-fat buttermilk

⅓ cup dill pickle juice

1½ cups panko (Japanese breadcrumbs)

¼ teaspoon kosher salt

2 tablespoons water

1 large egg, lightly beaten

Potato chips:

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

1 medium purple sweet potato, cut crosswise into ⅛-inch-thick slices

1 medium baking potato, cut crosswise into ⅛-inch-thick slices

Honey mustard:

¼ cup canola mayonnaise

¼ cup plain fat-free Greek yogurt

1 tablespoon honey

1 tablespoon prepared mustard

1 teaspoon Dijon mustard

1. To prepare chicken nuggets, combine first 3

Hai raggiunto la fine di questa anteprima. Registrati per continuare a leggere!
Pagina 1 di 1

Recensioni

Cosa pensano gli utenti di Cooking Light Best Ever Slim Down Recipes

0
0 valutazioni / 0 Recensioni
Cosa ne pensi?
Valutazione: 0 su 5 stelle

Recensioni dei lettori