Better Homes and Gardens Eat Healthy Lose Weight

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EAT BETTER—AND LOVE IT

Just by picking up this book you are one step closer to making a positive change in your life. Eating better means you’ll feel better—and who doesn’t want that? Most of us have an eye on health—we want to eat delicious foods that are good for us and can also help shed unhealthy extra pounds. With this book, you can eat foods you love while watching your waistline without feeling deprived.

Eat Healthy, Lose Weight is brimming with recipes for everyday meals that every one in your family will love—not just those who want to slim down. The recipes are built around nutritious whole foods—lean proteins, whole grains, an abundance of fruits and vegetables, and healthy fats. Enjoy your fill of pizzas, burgers, soups, casseroles, and desserts that are specially developed to fit into a healthful eating plan. Because each recipe has been tested by the Better Homes and Gardens® Test Kitchen, you can trust them to work every time. There are recipes for every occasion, from quick family-friendly weeknight meals to appetizers, to cool main-dish salads, to fresh sides and no-guilt desserts. How about Vegetable Chili Con Queso? Mini Spaghetti and Meatball Pies? Or Neapolitan Frozen Mousse?

Guidelines for the more than 190 recipes in this book are simple: Ordinary ingredients create extraordinary recipes that will help you live more healthfully with all the flavors you crave.

Change your diet and change your life!

CHAPTER 1

Snacks

PIZZA MEATBALLS

PREP 25 minutes

BAKE 20 minutes at 350°F

Nonstick cooking spray

1 cup fresh cremini or button mushrooms, finely chopped

½ cup finely chopped green sweet pepper

½ cup finely chopped onion

2 cloves garlic, minced

¾ cup soft whole wheat bread crumbs

1 egg white, lightly beaten

1½ tsp. dried Italian seasoning, crushed

⅛ tsp. black pepper

8 oz. uncooked bulk turkey sausage

8 oz. ground turkey breast

1 cup shredded reduced-fat Italian blend cheeses (4 oz.)

1½ cups purchased low-sodium pasta sauce

1. Preheat oven to 350°F. Coat a large nonstick skillet with cooking spray; heat skillet over medium heat. Add mushrooms, green pepper, and onion. Cook 5 to 8 minutes or until vegetables are tender, stirring frequently. Stir in garlic and set aside.

2. In a large bowl combine bread crumbs, egg white, Italian seasoning, and black pepper. Stir in mushroom mixture. Add turkey sausage, turkey breast, and cheese. Mix well.

3. Line a 15×10×1-inch baking pan with foil. Spray foil with cooking spray; set aside. Using wet hands, shape meat mixture into twenty-four 1½-inch-diameter meatballs and place meatballs in the prepared pan. Bake 20 minutes or until done (160°F).

4. In a small saucepan heat pasta sauce over medium heat, stirring occasionally. Serve with meatballs. MAKES 12 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 122

Fat 4 g

Cholesterol 29 mg

Sodium 225 mg

Carbohydrates 8 g

Fiber 1 g

Protein 12 g

MARINATED SHRIMP SCAMPI

PREP 35 minutes

MARINATE 1 hour

2 lb. fresh or frozen extra-jumbo shrimp in shells (32 to 40)

¼ cup olive oil

¼ cup dry white wine

6 cloves garlic, minced

2 tsp. lemon zest

½ tsp. sea salt

½ tsp. crushed red pepper

2 Tbsp. snipped fresh Italian parsley

Lemon wedges

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry. Place shrimp in a resealable plastic bag set in a shallow dish.

2. For marinade, in a small bowl combine the next six ingredients (through crushed red pepper). Pour marinade over shrimp. Seal bag; turn to coat shrimp. Marinate in the refrigerator 1 hour, turning bag once.

3. Preheat broiler. Drain shrimp, reserving marinade. Place shrimp on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 4 to 6 minutes or until shrimp are opaque, turning and brushing once with marinade. Discard any remaining marinade.

4. Sprinkle shrimp with parsley and serve with lemon wedges. MAKES 10 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 126

Fat 4 g

Cholesterol 138 mg

Sodium 193 mg

Carbohydrates 2 g

Fiber 1 g

Protein 19 g

CANNELLINI-SALAD-TOPPED CROSTINI

PREP 15 minutes

BAKE 8 minutes at 425°F

1 8-oz. loaf baguette-style French bread

Olive oil (optional)

1 15-oz. can cannellini beans (white kidney beans), rinsed and drained

¼ cup halved grape tomatoes

¼ cup shredded zucchini, carrot, or red sweet pepper

2 Tbsp. chopped green onion

2 Tbsp. olive oil

2 tsp. red wine vinegar

½ tsp. coarse ground mustard

Salt

Cracked black pepper

Fresh thyme or oregano sprigs

1. Preheat oven to 425°F. Cut bread diagonally into about 20 slices. Arrange bread slices on two large baking sheets. If desired, brush bread lightly with oil. Bake 8 to 10 minutes or until light brown, turning once.

2. Meanwhile, in a medium bowl combine beans, tomatoes, zucchini, green onion, 2 Tbsp. oil, vinegar, and mustard. Season to taste with salt and black pepper. If desired, coarsely mash mixture with a fork just until it holds together. Spoon onto crostini. Sprinkle with thyme. MAKES 20 SERVINGS.

To Make Ahead Prepare as directed in Step 1; cool bread. Transfer to an airtight container; cover. Store at room temperature up to 24 hours. To serve, preheat oven to 425°F. Arrange bread slices on baking sheets. Bake about 3 minutes or just until crisp. Continue as directed in Step 2.

NUTRITION FACTS PER SERVING

Calories 58

Fat 1 g

Cholesterol 0 mg

Sodium 140 mg

Carbohydrates 8 g

Fiber 1 g

Protein 2 g

BAHN MI LETTUCE WRAPS

START TO FINISH 10 minutes

⅓ cup shredded carrot

⅓ cup shredded daikon radish

¼ medium cucumber, cut into matchstick-size pieces

1 Tbsp. snipped fresh cilantro

2 tsp. rice wine vinegar

2 tsp. reduced-sodium soy sauce

1 cup shredded cooked chicken breast

4 small romaine leaves

1. In a small bowl stir together carrot, radish, cucumber, cilantro, vinegar, and soy sauce. Divide chicken among lettuce leaves. Using a slotted spoon, top with carrot mixture. MAKES 4 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 70

Fat 1 g

Cholesterol 30 mg

Sodium 132 mg

Carbohydrates 3 g

Fiber 1 g

Protein 11 g

BLUE CHEESE-APRICOT BALLS

START TO FINISH 25 minutes

6 oz. reduced-fat cream cheese (Neufchâtel)

¼ cup crumbled reduced-fat blue cheese (1 oz.)

12 dried apricots, finely chopped

5 Tbsp. finely chopped toasted walnuts

¼ tsp. salt

½ tsp. finely snipped fresh rosemary or ¼ tsp. dried rosemary, finely crushed

1. In a small bowl combine cream cheese and blue cheese. Beat with a mixer on medium until smooth. Stir in apricots, 3 Tbsp. of the walnuts, and salt. Shape into 16 balls.

2. In a small bowl combine the remaining 2 Tbsp. walnuts and the rosemary. Roll balls in mixture to lightly coat. MAKES 8 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 103

Fat 8 g

Cholesterol 18 mg

Sodium 192 mg

Carbohydrates 4 g

Fiber 1 g

Protein 4 g

VEGETABLE CHILI CON QUESO

PREP 20 minutes

SLOW COOK 6 hours (low) or 3 hours (high)

2½ cups chopped zucchini and/or yellow summer squash

1 15-oz. can pinto beans, rinsed and drained

1 15-oz. can black beans, rinsed and drained

1 15-oz. can chili beans in chili gravy

1 14.5-oz. can no-salt-added diced tomatoes, undrained

1 cup chopped onion

¼ cup no-salt-added tomato paste

1 fresh jalapeño, seeded and finely chopped*

2 to 3 tsp. chili powder

4 cloves garlic, minced

3 cups shredded Colby and Monterey Jack cheese (12 oz.)

16 oz. baked tortilla chips

1. In a 3½- or 4-quart slow cooker combine the first 10 ingredients (through garlic).

2. Cover and cook on low 6 to 7 hours or on high 3 to 3½ hours. Gradually stir in cheese until melted. Serve immediately or keep warm, covered, on warm or low up to 1 hour. Top with additional sliced jalapeños, if desired. Serve with chips. MAKES 32 SERVINGS.

*Tip Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

NUTRITION FACTS PER SERVING

Calories 138

Fat 4 g

Cholesterol 9 mg

Sodium 291 mg

Carbohydrates 20 g

Fiber 4 g

Protein 7 g

CHUNKY GUACAMOLE

START TO FINISH 20 minutes

⅔ cup finely chopped and seeded roma tomatoes

¼ cup sliced green onions

2 Tbsp. lime juice

1 Tbsp. olive oil

1 to 2 cloves garlic, minced

¼ tsp. salt

⅛ tsp. black pepper

2 very ripe avocados, halved, seeded, peeled, and coarsely mashed

Tortilla chips

1. In a bowl combine the first seven ingredients (through black pepper). Gently stir in avocados.

2. Serve immediately or cover with plastic wrap and chill up to 1 hour. Serve with tortilla chips. MAKES 16 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 48

Fat 5 g

Cholesterol 0 mg

Sodium 39 mg

Carbohydrates 3 g

Fiber 1 g

Protein 1 g

SWEET POTATO HUMMUS

PREP 20 minutes

COOK 12 minutes

CHILL 2 hours

1 lb. sweet potatoes, peeled and cut into ½-inch slices (about 1½ cups)

1 15- to 16-oz. can garbanzo beans (chickpeas), rinsed and drained

⅓ cup tahini (sesame seed paste)

¼ cup lemon juice

¼ cup olive oil

1 Tbsp. chopped canned chipotle peppers in adobo sauce

1 tsp. ground cumin

¼ tsp. salt

Toasted pumpkin seeds (pepitas), (tip) and coarsely chopped, if desired

Fresh cilantro

Flatbread, baked pita bread chips, cucumber slices, baby carrots, and/or sweet pepper strips

1. In a large saucepan cook sweet potatoes in boiling water, covered, 10 minutes or until very tender; drain and cool slightly.

2. In a food processor combine cooked sweet potatoes, garbanzo beans, tahini, lemon juice, oil, chipotle pepper in adobo, cumin, and salt. Process until smooth. Transfer hummus to a serving bowl. Cover and chill at least 2 hours or up to 8 hours.

3. Just before serving, lightly drizzle with additional olive oil. Top with pumpkin seeds and cilantro. Serve with flatbread, pita chips, and/or vegetables. MAKES 14 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 116

Fat 8 g

Cholesterol 0 mg

Sodium 97 mg

Carbohydrates 10 g

Fiber 1 g

Protein 1 g

BAKED ROOT VEGETABLE CHIPS

PREP 15 minutes

BAKE 14 minutes at 375°F

STAND 5 minutes

COOL 5 minutes

Nonstick cooking spray

2 sweet potatoes, purple beets, or golden beets, peeled

¼ tsp. salt

¼ tsp. black pepper

1. Preheat oven to 375°F. Lightly coat two large baking sheets with cooking spray.

2. Use a mandoline to slice vegetables ¹/16-inch thickness. If using beets, sandwich slices between layers of paper towels and press firmly to remove excess liquid. Arrange vegetable slices in a single layer on the prepared baking sheets. Coat tops of slices with cooking spray; sprinkle with salt and pepper.

3. Bake 10 minutes. Remove baking sheets from oven and let stand 5 minutes. Return baking sheets to oven. Bake 4 to 8 minutes more, checking for doneness every minute after 4 minutes. Chips are done when the centers no longer look wet. Transfer chips to paper towels. Let cool 5 minutes to crisp. MAKES 4 SERVINGS.

To Store Store cooled chips in an airtight container up to 24 hours. If necessary, recrisp chips in a 325°F oven for 3 to 4 minutes.

NUTRITION FACTS PER SERVING

Calories 56

Fat 0 g

Cholesterol 0 mg

Sodium 181 mg

Carbohydrates 13 g

Fiber 2 g

Protein 1 g

LEMON-ZESTED SNACKER MIX

PREP 15 minutes

SLOW COOK 2½ hours (low) or 1 hour 20 minutes (high)

Nonstick cooking spray

5 cups bite-size multigrain or wheat square cereal

2 cups plain pita chips, broken into bite-size pieces

⅔ cup chopped walnuts

¼ cup pumpkin seeds (pepitas)

1 1-oz. packet dry ranch salad dressing mix

2 Tbsp. dried dill

1 tsp. dried rosemary, crushed

2 Tbsp. olive oil

1 Tbsp. lemon zest

1. Lightly coat a 5- to 6-quart slow cooker with cooking spray. In the slow cooker combine cereal, pita chips, walnuts, pumpkin seeds, salad dressing mix, dill, and rosemary. Drizzle mixture with oil; toss gently to coat.

2. Cover and cook on low 2½ hours, stirring every 40 minutes, or on high 1 hour 20 minutes, stirring every 20 minutes.

3. Sprinkle lemon zest over mixture; toss gently to blend. Spread snack mix in an even layer on a 13×9×2-inch baking sheet; cool completely. Store in an airtight container up to 2 weeks. MAKES 24 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 107

Fat 5 g

Cholesterol 0 mg

Sodium 209 mg

Carbohydrates 15 g

Fiber 2 g

Protein 2 g

REALLY RED SMOOTHIES

PREP 15 minutes

COOL 6 minutes

2 stalks rhubarb, trimmed and thinly sliced (1½ cups)

½ medium red sweet pepper, seeded and cut into 1-inch pieces

¾ cup water

1 cup frozen unsweetened whole strawberries

1 cup frozen unsweetened raspberries

½ cup raspberry or strawberry sorbet or sherbet

Ice (optional)

1. In a small saucepan combine rhubarb, sweet pepper, and the water. Bring to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until rhubarb and pepper are very tender. Stir in strawberries; let stand 2 minutes (do not drain).

2. Transfer rhubarb mixture to a blender. Cover and blend until very smooth. Add raspberries. Cover and blend until smooth. If desired, strain smoothie and return to blender. Add sorbet. Cover and blend until smooth. If desired, add ice. Cover and blend until desired consistency, adding additional ice as needed.

3. Pour into tall glasses and serve immediately. MAKES 4 SERVINGS.

NUTRITION FACTS PER SERVING

Calories 75

Fat 0 g

Cholesterol 0 mg

Sodium 4 mg

Carbohydrates 18 g

Fiber 4 g

Protein 1 g

ORANGE-MANGO AGUA FRESCA

START TO FINISH 20 minutes

4 cups peeled, seeded, and cubed ripe mangoes

1½ cups fresh orange juice

¼ cup fresh lime juice

1¼ cups water

2 Tbsp. honey (optional)

Ice cubes or crushed