good housekeeping 400 calorie comfort food (gnv64)

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Good Housekeeping

400



Good Housekeeping

400

Easy Mix-and-Match Recipes for a Skinnier You!

ART OOKew Yok



HARST BOOKS

New York

An Imprint of Sterling Publishing38 Park Avenue South

Nw York, NY 06

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GOOD HOUSEKEEPINGRosemary EllisEDITOR IN CHIEF

Courtey MuryCREAIVE DIRECTOR

Susa Westmorelad

FOOD DIRECTORSamata B. Cassetty, MS, RDNUTRIION DIRECTOR

Saro FrakeKITCHEN APPLIANCES FOOD TECHNOLOGY DIRECTOR

Book deign: Memo ProdctiosCoer design: Jo CaietProject editor: Sara SceffelPotogray credits

Te God Housekeeig Cookbook Seal guaratees tat te recies i tis cookbook meet testrict stadards of te God Housekeeig Researc Istitute. Te Istitute as bee a surce of reliable iformatio ad a cosumer adocate sice 90 ad establised its seal of aroval i909 Every recie as ee trile-teste for ease, reliability, ad great taste.

Good Housekeeig is a registered trademark of Hearst Commuicatios, Ic.

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6 8 0 9 5 3

Sterlig ISBN: 98--683-060-0



FREWRD

NTRDUCTN

CONTENTS

SCRUMPTIOUS MANSSUPER SLOW COOKING

FAST WEEKNIGHT FAVES

COZY CASSEROLES

SUCCULENT ROASTS

BREAKFASTS & BRUNCHES

IRRESISTIBLE ADD-ONSPOTATOES, BREADS & STUFFINGS

VEGGIES & SIDE SALADS

SWEET FINALES

GENERL NDEXNDEX F RECPES BY CNPHTGRPHY CREDTSMETRC EQUVLENTS



Good Housekeeping

400



FOREWORD

These days were working longer and harder than ever, so a delicious, ye easy,

dinner seems a just reward. This collection of recipes will elp you plan those

dinner and more without breaking the calorie bank. Whether you want to satisfy

a past craving, make a hearty dish for a family get-together, or need help re

creating a childhood favorite, 400 Calorie Comfort Food has answers for you.

Warmyour-heart favorites that recall the dishe Mom (or maybe Grandma) used

to makeold-fashioned mac and cheese, succlent beef stew, a side of mashedpotatoes, and oatmeal cookies are all heretrimmed a bit to be delicios, not

overindulgent.

With 400 Calore Comfort Food, weve made it easy to prepare these

comforting favorites without a surplus of calories and fat. oull love the ease of

our slow-cooked stews, from Shrimp and Sasage Gumbo to classic icken

Noodle Soup. Or, i speed is whats required, try our Smothered Pork hops,

hicken-Fried Steak, or one of our other fast weeknight favorites. For pecialoccasions, weve included a chapter on roasts ike Honey-Mustard hicken and

Glaze Meat Loaf. And, of course, we havent forgotten brnch specialties likerustless Leek and Gruyre Quiche and Overnight Savory French Toast ach

recipe is 400 calories or less and includes complete nutritional information. Icons

indicate heart-healthy, and high-ber recipes, as well as thirty minute or less,

make-ahead, and slow-cooker dises.

To make meal-planning simple, the second alf of the book includes recipes

for satsfying sides, salads, and desserts. Irresistible add-ons like Sweet Potatoes

with Marshmallow Meringue and reamed Spinach round ot comforting meals,

while treats like Brownie Bites and Angel Foo ake deliver a sweet nale when

you need one. For tips on meal planning, see Skinny omfort Food" . In Smarthoices" and The Right Ingredients", we provide advice on healthy, low-cal

ingredents to ensre that you meals are not only low in calories but

scrumptious, too!



SUSN WESTMRELND God Housekeeping



INTRODUCTION

We all love comfort food favoritesold-fashioned mac and cheese, succulentroast chicken, a sid of mashed potatoes, and creamy chocolate pudding. One

bite of these soothing classics and the world instantly feels like a cozier, gentler

place. But alongside the pleasure, we frequently experience guiltjust how

many calories did that scrumptious meal cost us?

At Good Housekeeping serving up family-pleasing comfort food has always

been part of our mission. With 400 Calorie Comfort Food you can dig into sure

to-satisfy classics with no regrets. Here, we sare 55 delicious 400-caloie (or

less!) recipes for all your comfort food faves. oull love our skinny takes on

satisfyngly familiar dishes like French onion soup, pulled pork sandwiches,chicken-fried steak, shepherds pie, and meat loaf. And, of course, we havent

forgotten to include low-cal versions of meatballs, French toast, potpie, or chili,

either!

As te title of the book promises, eve single main dish is 400 calories or lessper serving, and as a bonus, weve included chapters on sides (and even skinny

desserts!) that will help you round out your meals. From potatoes, stungs, and

breads to veggie dishes like reamed Spinach and Broccoli Gratin to old

fashioned desserts sch as Strawberry-Rhubarb risp and Angel Food ake, the

35 add-on recipes are organized by calorie countfrom lowest to hghest.Simply choose your main dish, thn use your srplus calories to select an add-on

(or two!) that will make it a comforting meal.

For example, if youre watchng your weight and limiting dinners to 500

calories, enjoy our Turkey Breast with Vegetable Gravy (285 calories) with a

side o Broccoli Gratin (95 calories) and nish with one of our rich ocoa

Brownies (120 calories). 285 + 95 + 120 = 500 caories. With Good

Housekeeping 400 Calorie Comfort Food its easy to prepare luscious low

calorie meals. See Skinny omfort Food," for tips on how to do it.

To help make meal planning even easier, we offer guidelines for preparinghealthier comfort food (see Smart hoices"), along with an overview of easy

substittions and healthy additions on The Right Ingredients. And, becase the

slow cooker is a convenient way to make comforting stews and roasts, we

provid suggestions to help you gt the most of this applianc.



SKINNY COMFORT FOOD

It may sound like an oxymoron, but planning satisfying, lw-calorie

breakfasts, lunches, and dinners is easy with Good Housekeeping 400

Caorie Comfort Foo. Prepare the add-ons weve suggesed with each

main-dish recipe under Make It a Meal" to create -calorie dinners,400-calorie lunches and brunches, or 300-calorie breakfasts. Or get

creative and chose from the sdes and dessert recipe lists to make your

own satisfying meal combos. Here are some examples of yummy (and

astundingly skinny!) comfort food meals to get you started.

SAMPLE BRUNCH MENU

MAIN: Crustless Lek ad Gruyre Quice

ADD-ON: Ove FriesTotal calories per meal

SAMPLE LUNCH MENU

MAIN: Cicke Noodle Sou

ADD-ON: Cocolate CiOatmeal Cookie

Total calories per meal

SAMPLE DINNER MENU

MAIN: Roasted Lemo CickeADD-ON : Vegetable-Herb Stug

ADD-ON : Lemoy Bea Duo

Total calories per meal

60 calories

30 calories390 calories

35 calories

80 calories

395 calories

360 calories90 calories

55 calories

505 calories



SMART CHOICES

Its no secret Dishes like meat loaf, mac and cheese, and mashed potatoes taste

oh-so-good, but they can wreak havoc on you waistlinenot to mention your

health. The good news ou can enjoy comfort food dishes like these if you keep

the folowing guidelines in mind. Focus on avo. While controlling calories and fat is a primary concern,

providing mealtime satisfaction i also essential to achieving and maintaining a

healthy weight. The truth is, if the food you make doesnt aste good, yu and

your family wont eat it. Happily, sticks of btter, dollops of sour cream, and

heaps f bacon are not the only way to inject yur meals with avor.

onsider the avr-enhancing possibilities of items like chicken and vegetable

broths, pan juices, fresh herbs, zety spices, and low- or nonat condiments such

as soy sauce, mustard, and hoisin sauce. We top our turkey beast with a lscious

gravy hat s made with roasted vegetables. Our Glazed Meat Loaf is bulked up

with qick-cooking ats and glazed with a simple soy sauceavored ketcup. In

the recipes throughout this book, youll discver lots of ther low-cal, high

avor ricks that yo can incorporate into your ooking.

Keep an ee on fat. onsume less than 10 percent of total calorie from

saturated fats, per SDA guidelines. Saturated fats are cncentrated in fatty

animal-based foods when an excess is consmed, it raises both your blood

cholesterol level and your total calorie intake. oat your pans with olive or

canola oil; we recommend just a spritz of nonstick cooking spray for many of the

dishes in this book. Whenever pssible, we swap in reduced-fat dairy prducts

and use egg whites instead of whle eggs; see The Right Ingredients" for more

tips on substitution. And, of curse, limit animal-based ats like butter, red

meat, and chicken skin. We do this by using trans-fat-free argarine in place of

butter, bulking up ground beef with beans (r swapping in ground turkey or

chicken) , and remoing chicken kin aer cooking, so you get all of the avor

while limiting your at intake. Indulge-a little. Sticking to a low-calorie diet is diclt if you don t allow

yourself some judicious treats. In fact, weve selected all of the recipes in this

book with that balance in mind. Our casseroles include a litte cheese, our soups

include some milk for creaminess, and we ve included an entire chapter on

skinny desserts.



THE RIGHT INGREDIENTS

Lighten up with these easy substitutions and healthy additions.

Swap in reducedfat or lowfat dair products. hoose reduced-fat cheese

or low or reducedfat milk, which inject craminess an avor into soups,

casserles, baked gods, and more. Our gooey French Onion Soup is made withreduced-fat Swiss cheese, for example, while our Lasagna Rolls use part-skim

ricotta and mozzarella cheeses. Our Broccoli Mac and heese swaps in low-fat

(1 ) milk for whol, while our amazingly creamy hocolate Pudding employs

nonfat milk.

Use egg whites in addition to the whole egg. They contain almost zero fatand ad lightness to dishes like our Ham and heese Su and even our

hocolate hipOatmeal ookies. In some cases, egg whies do the job even

better than yolks he whites are top notch when it comes to making bread

crumbs stick in our Oven-Fried hicken Tenders.

Go for whole grain. To up yur ber quotient, swap in whole-wheat pasta,

our, and bread whenever possile. Weve used whole-wheat breadcrumbs to

top our Broccoli Mac and heese, whole-wheat our to coat our hicken-Fried

Steak, and you can swap in whole-wheat products in our other recipes, too. If

you want to swap in whole-wheat our, for bst results, use 50 percent wholewheat our and 50 percent white. Polenta, an Ialian favorite made from carsely

ground cornmeal, is another great way to get yur grains. noy it in our Sausage

and Plenta and in Polenta and hili Potpiethese hearty, satising dishes may

just become family avorites.



Eat our beans. Theyre packed with protein plus insoluble and soluble ber,

which have the wonderful benet of making you feel fuller faster. Insoluble ber

also helps promote regularity, and soluble ber can reduce levels of LDL (bad")cholesterol. Try intermixing beans with meat, as weve dne in our hipotle

Beef hili.

dd in fresh veggies omfort food is no all about cheese, potatoes, andbacon. Whether you incorporate vegetables into your main dish, as weve

cleverly done in ou Shrimp and Sausage Gumbo and beefstuffed pepprs, or

enjoy a side of Appe ider Greens or Sesame Ginger Sprots, its imporant to

include vegetablesideally all the colors of the rainbow!in your meals for

essential vitamins, ber, antioxidants, and more. The cheese and bacon shuld beavor nhancements, not the main event.

CHOOSE CALORIE-CONSCIOUS CUTS

If you love your meat, swap in these lean cus and shave off the calories

and fatbig time. (alories ar for 6 ounces of cooked mat, off the bone

and sauce-free).

Por Instead f pork ribs (558 calories), ry pork tenderloin (250calries). oull save an impressive 308 calries per serving and slash the

fat, too.

Ground beef Instead of 70 lean ground beef (464 calories) , enjoy

95 lean ground beef (291 calories). oull save 173 calries per serving.

Or substitute grond turkey or ground chicken for a smart low-fat

alternative. Total calorie savings per serving is 292 for grund turkey and

25 1 for ground chicken.

Chicen Instead of a chicken leg with skin (394 caloris) , cook a

chicken breast without skin (280 calories) . oull save 1 14 calories persering and reduce the fat, too.



THE SKINNY ON SLOW COOKING

The slow cooker was made for comfort food! It allows you to prepare avorful

soups and stews and meltingly tender meat with a minimum of effort. Here are

tips to ensure that you get the most out of your slow cooker.

Prep the night before, and all youll need to do in the morning is toss your

ingredents into the slow-cooker bowl and ip the switch. (Measure ingredients,

cut veggies, and trim fat from mats, then refrigerate components separately in

bowls or storage bags.)

Less tender cuts of meat and poltrysuch as pork shouldr, chuck roast, beef

brisket, and poultry legsare best suited for slow cookng. Skim fa fromcooking liquid when done. (Fish and other seafood aren t good options unless

theyre added in the last hour of cooking.)

For rcher avor in stews, sprinkle meat and poultry with our and brown it in

a skillet before putting it in the slow cooker. (Be sure to scrape up the avorful

browned bits that stick to the bottom of the skillet and add them to the pot;

they ll help thicken he sauce and enhance the avor even more.)

Resist the urge to ake the lid o the cooker and stir the ingredients, especially

in the early stages o warmingte pot will lose valuable heat.

When youre cooking root vegeables, put them at the bottom of the potthey

cook more slowly than meat.

Slow cooking tends to intensify avorful spices and seasonings such as chilipowder and garlic, so use them conservatively.



Drie herbs may lessen in avor, so adjust seasonings by stirring a little more

in at the end of cooking. When uing fresh herbs, save some to toss in at the last

minute for fresh avor and color.



FREEZE (AND REHEAT) WITH EASE

Many of the stews and casseroes in this book are perfect andidates for

freezing. Make two and freeze one for double-duty dinners you can enjoy

on a busy weeknight.To freeze Before freezing, efrigerate sops or stews for 30 minutes

caseroles need 30 minutes at room temperaure plus 30 minutes in the

fridge. Wrap caseroles tightly in foil or platic wrap. Sea soups and stews

in zip-tight plastic bags or freezer containers. To maximize space, stack

bags horizontally until frozen, then store upright. Or line your baking dish

with heavy-duty greased foil bfore making the casserole; once the meal is

frozen solid, remove the frozen food and transfer it to a lage zip-tight

platic bag.

To thaw soup and stews Place frozen food, still sealed in a plastic

bag, in a bowl or sink of hot water for 5 to 10 minutes or ntil it can be

broken into pieces. If the food is in a sealed freezer-weight container, leave

it in hot water until the food separates from its sides. Open the bag or

container; invert ontents into a saucepan.

To thaw casseroles At least 24 hours but no more than 2 days befor

reheating, refrigerate the frozen casserole to thaw slightly If the casserole

wa frozen in a foil-lined baking dish and thn removed from the dish for

storage, unwrap it and slip it back into the baking dish to thaw.

To reheat soups and stews Add f to Y up water to the saucepan to

preent scorching. over and heat to boiling over mediu heat, stirring

freuently, then boil minute to be sure its fully heated.

To reheat caseroles Unwrap the frozen casserole; loosely cover it

with foil, and bake about hor at the temperature specied in the recipe,

then uncover and bake 20 to 30 minutes longer or until the center of the

caserole reaches 1 60°F on an instant-read thermometer.

-



SCRUMPTIOUS MAINS

To make skinny mealplanning a cinch, each of ourcomforing main dishes is paired wih suggesions for

addon recipes ha will make i a meal. Or o choose

your own addons, see he complete recipe liss in he

second half of he book, convenienly organized by

calorie coun from lowes o highes: Poaoes, Breads &

Sungs; Veggies & Side Salads; and Swee Finales.



W KINothing is more comforting on a cold day than a bowl of sop or stew. Here we

offer lots of hearty options, all slow simmered on the stovetop or in a slow

cooker for mimum convenience. (See The Skinny on Slow ooking" for

tips.) Fill your soup pot with classic soups like French onin, chicken noodle,sh chowder, and gmbo, each fr 400 calories or less per serving. Or use yourslow coker to make satisfying stews or meat dishes ranging from coq au in and

chili to ribs and pulld pork.

Frenh Onion Sop

Hearty Fish Chowdr

Sweet Potato Sop

Shrimp and Saage Gmbo

Chicken Noodle Sop

Eight-Hor Coq a in

Red-Cooked Chicken with Veggies

Chipotle Beef Chili

Classic Beef Ste

Low-and-Slow Ribs with Asian Cuke Salad

Plled Pork Sandwiches

20 calories

30 calories

330 calories

400 caloris

3 5 caloris

400 caloris

355 caloris

325 caloris

290 caloris

390 caloris

385 caloris

-'3C·B·lf 0 rnuW r Jes • ,1 heal Q High bEI = ME �d sl ow ck



FRENCH ONION SOUP

Everone loves the gooe richness of French onion soup-but not the ecessfat and salt. So we swapped in olive oil for butter and added a dash of sosauce o chicen broth to mimic the savor depth of salt beef stoc. Finall,we blaneted our dish with Grure and reducedfat Swiss-because what'sonion soup without the cheese?

ACIVE TME: MINUTES · TOAL ME: HOR

MAKES: 4 MAI-ISH SRVINGS

TABLESPOON ETRA-VIRGIN OLIVE OIL

3 LARGE RED ONIONS (2 OUNCES EACH), VERY THINLY SLICED

3 SPRIGS FRESH THYME

TEASPOON SALT

CUP DRY RED INE

CAN (4 OUNCES) REDUCED-SODIM CHICKEN BROTH

2 CUPS ATER

2 TEASPOONS REDUCED-SODIUM SOY SAUCE

4 SLICES HOLE-HEAT BAGUETTE ( INCH THICK)

TEASPOON CORNSTARCH

TEASPOON GROUND BLACK PEPPER

P OUNCES SHREDDED GRUYRE CHEESE (5 TABLESPOONS)

4 SLICES REDUCED-FAT SISS CHEESE

1 In 5quart Dutch oven or heay saucepot, heat oil on medium-high. Stir in

onions, thyme, and 1/ teaspoon salt; cover partially. ook 15 to 17 mintes or

until onions are golen brown and very tender, stirring occasionally.

Add wine and simmer 2 to 4 minutes or until reduced by half. Add broth,

water, and soy sauce. Heat to boiling on high, then reduce heat to maintain a

gentle simmer; simmer 20 minutes.3 Arrange oven rack 6 inches from broiler heat source and preheat broiler. Place

bread slices in jell-roll pan. Broil 30 to 60 seconds or ntil golden rown.Divide among 8-ounce ovenproof soup crocks or ramekins.

4 In small bowl, stir cornstarch and 1 tablespoon soup liquid from pot until

cornstarch dissolve. Stir into soup and simmer 2 minutes Stir in pepper and

remaining 1/ teaspoon salt. Discard thyme. Divide soup among soup crocks.

5 Sprinkle Gruyre evenly over soup, then place 1 slice Swiss on top of each

crock. Broil 1 to 2 minutes or until golden brown on top. Sere hot.

RES

PER SERVING 14G PROTEI 3G CARBOHYRATE llG TOTA AT 4G SATRATED) 5G

IBER I MG CHOLSTROL 65MG SOIM e



Pa wt a wea (75 ae) ad a ee aad wt 2 tae wfat de (5 ae) fadded e-ad 40 ae tta



HEARTY FISH CHOWDER

Cod, bacon, and potatoes mae this cream chowder rch and satisfing.Reducedfat mil eeps the calories in chec

ACIVE TME: 0 MINUTES · TOAL ME: 35 MINTS


4 SLICES CENTER-CUT BACON

LARGE CARROT, CHOPPED

(3-UNCE) CELERY ROOT (CELERIAC), PEELED AND CHOPPED

LARGE ALL-PURPOSE POTATO, PEELED AND CHOPPED

2 TABLESPOONS, PLUS ¥ CUP ATER

2 SMALL ONONS, CHOPPED

2 TABLESPOONS ALL-PURPOSE FLOUR

CUP CLAM JUICE, BOTTLED

POUND SKINLESS COD FILLETS, CUT INTO -INCH CHUNKS

¥ CUP REDUCED-FAT MILK (2)

TEASPOON SALT

Y TEASPOON GROUND BLACK PEPPER

FRESH FLAT-LEAF PARSLEY LEAVES, CHOPPED, FOR GARNISH

1 In 6- to 7 -quart saucepot, cook bacon on medium 5 to 7 minutes or until

brownd and crisp, turning occasionally. Drain on paper towels; set aside andcrumbe when cooled. Discard all but 1 tablespoon bacon fat.

While bacon cooks, in large microwave-safe bowl, combine carrot, celery root,

potato, and 2 tablespoons water. over with vented plastic rap and microwave

on High 5 minutes or until vegetables are just tnder.

3 Keep saucepot wih rendered bacon fat on medium. Add onions and cook 6 to

8 mintes or until tnder, stirring occasionally. Add carrot mixture and ook 2

minutes, stirring.

4 Add our; cook 2 minutes, stirring. Add clam juice and Y cup water; whisk

until smooth. Heat to boiling, stirring oen. Add cod chunks, cover, and ook 4to 5 mnutes or until sh just turns opaque throughout.

5 Stir in milk, salt, and pepper. ook 1 to 2 minutes or until hot but not boiling.

Spoon chowder into shallow bowls; garnish wih parsley an crumbled baon .

BRES

PER SERVING G PRTIN I 35G CARBHDRAT I 7G TTAL FAT (3G SATRATED) 5G

IBER I MG CHLSTRL 595MG SOIM



F a 4 0ae u, add af a m tatued wt 2 tae ea maed aad ad ed tmat(00 ae)



SWEET POTATO SOUP

Sweet potatoes, loaded with vitamin in the form of betacarotene, formthe base of this heart, vivid orange soup. vocado adds health sinsoenng fats, which also aid the bod's absorption of betacarotene.



2 TABLESPOONS OLIVE OIL

ONION, FINELY CHOPPED

RED PEPPER, FINELY CHOPPED

3 GARLIC CLOVES, FINELY CHOPPED

TEASPOONS GROUND CUMIN

TEASPOON SMOKED PAPRIKA

TEASPOON GROUND CINNAMON

TEASPOON SALT

CARTON (32 OUNCES) REDUCED-SODIUM VEGETABLE BROTH

2 POUNDS SEET POTATOES, PEELED AND CUT INTO -INCH CHUNKS

2 CANS ( 5 OUNCES EACH REDUCED-SODIUM BLACK BEANS, RINSEDAND DRAINED

2 CUPS ATER


HASS AVOCADO, THINLY SLICED CUP PACKED FRESH CILANTRO LEAVES

LIME, CUT INTO EDGES

1 In 5- to 6-quart sacepot, heat oil on medium. Add onion and red peppe; cook

5 mintes, stirring. Stir in garlic, cumin, paprika, cinnamon, and Y teaspon salt.

ook 2 minutes, stirring.

Add broth, potatoes, beans, water, and black pepper. Hea to boiling on high.Reduc heat to medum; simmer 5 minutes.

3 Transfer 3 cups of soup to blender. Puree until smooth; return to pot. Stir in

remaining Y teaspoon salt. Serve, garnished with avocado, cilantro, and lime

wedges .

RES

PER SERVING G PRTEI 53G CARBHYRATE 8G TTAL FAT (G SATRAT) 3G

IBER I MG CHESTER 6MG SDIM e i



F a 50ae de, ee wt a quae fu de C Bead (75 ae) T mea eat f uweet ad f a aua de wt fed, t



SHRIMP AND SAUSAGE GUMBO

This spic Cajun creation features succulent fresh shrimp, tender taliansausage, and plent of veggies, maing this onepot dinne as nutritious as itis delicious.

ACIVE TME: 40 MINUTES · TOAL ME: HOR

MAKES: 10 MAI-DISH SERVIGS

POUND HOT ITALIAN SAUSAGE LINKS, PRICKED SEVERAL TIMESITH FORK

3 TABLESPOONS VEGETABLE OIL

CUP ALL-PURPOSE FLOUR

GREEN PEPPER, CHOPPED

ONION, CHOPPED

2 STALKS CELERY, CHOPPED


CAN ( OUNCES) CHICKEN BROTH

CAN ( OUNCES) STEED TOMATOES

CUP ATER

PACKAGE (0 OUNCES) FROZEN SLICED OKRA, THAED

BAY LEAF

TEASPOON DRIED OREGANO

TEASPOON DRIED THYME TEASPOON SALT

CUPS REGULAR LONG-GRAIN HITE RICE

POUNDS SHELLED AND DEVEINED SHRIMP, ITH TAIL PART OFSHELL LEFT ON IF YOU LIKE

1 Heat 6-quart Dutch oven on medium-high ntil hot. Add sausage links and

cook 8 minutes or ntil well browned, turning frequently. Transfer sausages to

plate to cool slightly, about 10 minutes. When cool, cut sausages into -inch

thick diagonal slices.

Whie sausages cool, discard all but 1 tablespoon drippings from Dutch oven.Add oil to Dutch oven and heat on medium. I your sausags are very lean and

you do not get 1 tablespoon drippings, add enough additional oil to drippings to

equal 1 cup fat tota. Gradually tir our into drippings until blended, and cook

4 to 5 minutes or until our mxture roux is deep brown, stirring constantly.

Add green pepper, onion, celery, and garlic and cook 5 to 6 minutes or until all

vegetales are tender, stirring occasionally.

3 Return sausages to Dutch oven; stir in broth, tomatoes, water, okra, bay leaf,

oregano, thyme, and 1 teaspoon salt; heat to boiling on high. Reduce eat to

low; cover and simmer 30 minutes to blend aors.4 Meanwhile, prepare rice as label directs. In medium bowl, toss shrimp with

remaining 1 teaspoon salt.

5 Add shrimp to Duch oven; cook 2 to 3 minues or until opaque throughout.



To serve, discard bay leaf. Serve gumbo in large bowls. Top each serving with

a scoop of rice .

ORES

PER SERVING 5 PRTEI 33 CARBOHYRATE TOTA AT 5 SATRATED) 3IBER I 35M CHOLSTERO I 680M ODIM

E a Cate COatmea Ce (80ae) f deet, f u e Te ete mea w t uut 480ae



CHICKEN NOODLE SOUP

For classic comfor foo, nothing beats chicken noole soup. n thi slowcooker recipe is almost eortless-the whole bir is slowpoache on top ofvegetables, creating a elicious, rich broth. See photo.

ACIVE TME: 0 MINUTES · SOW-COOK TIME: 8 HRS 0 MINTS LW R HRS MINUTS HIH

MAKES: 1 CPS R 6 AI-DISH SRINS

8 CUPS ATER

4 CARROTS, CUT INTO /NCH SLICES

4 STALKS CELERY, CUT INTO /NCH SLICES

SMALL ONON, CHOPPED

2 BAY LEAVES TEASPOON DRIED THYME

TABLESPOON SALT


HOLE CHICKEN (3 POUNDS)

3 CUPS EGG NOODLES, UNCOOKED

1 In 4- to 6-quart slow-cooker bowl, combine water, carrots, celery, onion, bay

leaves, thyme, salt, and pepper. Pace whole chicken on top of vegetables. over

slow cooker with lid and cook as manufacture directs on Low 8 to 10 hours oron High 4 to 5 hours.

Transfer chicken to cutting board. Discard bay leaves. Add noodles to slow

cooker bowl; cover with lid and cook (on Low or High) 20 minutes.

3 While noodles cook, remove and discard skin, fat, and bones from chicken;

shred meat.

4 Skim fat from soup and discard. Return chicken to soup to serve.

ORES

PER SERVING 33 PRTIN I 6 CARBHDRAT I 8 TTAL FAT ( SATRATED) 3

IBER lM CHLSTER ,385M SIM _

E eee fate u te a wawt tw quae f Sate (26 ae tta) umed t ddte a at (40 ae) te de f a 380ae u



EIGHT HOUR COQ AU VIN

We remove the skin from the chicken to cu back on calories an fat.

ACIVE TME: 0 MINUTES · SOW-COOK TIME: 8 HRS O LOW R HRS IHMAKES: 4 MAI-ISH SRVINS

3 SLICES BACON, CUT CROSSISE INTO %-INCH PIECES

0 OUNCES MUSHROOMS, EACH CUT IN HALF

2 CUPS FROZEN PEARL ONIONS

4

2

%

CUT-UP CHICKEN (3 TO 4 POUNDS), SKIN REMOVED FROM ALLPIECES ECEPT INGS

TEASPOON SALT


ONION, CHOPPEDLARGE CARROT, PEELED AND CHOPPED

GARLIC CLOVES, CHOPPED

CUP DRY RED INE

TABLESPOONS TOMATO PASTE

BAY LEAF

CUP CANNED CHICKEN BROTH

1 In nonstick 12-inch skillet, cook bacon over medium heat until browned. With

slotted spoon, transfer bacon to paper towels to drain; refrigerate. Meanwhile, in 5- o 6-quart slow-cooker bol, combine mushrooms and pearl

onions.

3 Sprinkle chicken pieces with salt and pepper. In skillet with bacon fat, rown

chicken in two batches, if necessary over meium-high heat, about 10 mnutes.

Place chicken over egetables in low cooker.

4 Discard drippings from skillet. Reduce heat to medium; add chopped onion and

carrot and cook, stirring frequently, until onion soens, abot 2 minutes. Stir in

garlic and cook 1 minute. Add wine, tomato paste, and bay leaf; heat to boiling,

stirring to blend in tomato paste. Pour wine mixture and broth over chicken.over slow cooker and cook on Low 8 hours or on High 4 hours.

5 To serve, discard bay leaf. With large spoon, transfer chicken and sace to

deep platter; sprinkl with bacon.

ORES

PER SERVING 5 PRTEI 0 CARBOHYRATE 3 TOTA AT 4 SATRATED) 5

IBER I 56M CHOLSTERO I 690M SODIM i



E t a t w add a ftedBwe Bte (00 ae) f deet Te tta ae ut 500

A PERFECT POT OF RICE

If you d like to sere this chickn dish over rice, follow these tips to

ensure the grains are tender (not sticky or crunchy!) .

Theres no need to rinse domestic white rice before ooking, but you

shoud rinse impoed varieties such as basmati or jasmine, which may be

dirty or dusty. Place the rice in a sieve, then place the sieve in a bowl of

cold water and sish it back and forth. Lit ut the sieve, pour off the

water, and repeat until the water looks clear.

The general rule of thumb when cooking rice is 2 cup of water orother liquid to 1 cup of rice, bt follow the instructions on the package for

exat liquid meaurements and estimated coking times. Be sure to allow



the rice to steam with the lid on as the package instructs; any remaining

water will be absorbed, ensuring tender rice .

Add salt to the rice at the beginning of the cook time; dont try tossing

it in at the end! Typically f teaspoon salt per 1 cup rice is suggested, bt

follow the instructions provided on the rice package.



REDCOOKED CHICKEN WITH VEGGIES

sweet an spic glaze coats this richl he, sianstle chicken, whichpractiall falls o the bone, thanks to the gentle, slow cooking. bag offresh mie vegetables are stirre in at the last minute-an eas wa to acolor an essential nutrients.

ACIVE TME: 0 MINUTES · SOW-COOK TIME: 8 HRS LW R HRS IH

MAKES: 4 MAI-ISH SRVINS

BUNCH GREEN ONIONS

� CUP DRY SHERRY

CUP SOY SAUCE

%CUP PACKED BRON SUGAR

2 TABLESPOONS GRATED, PEELED FRESH GINGER

TEASPOON CHINESE FIVE-SPICE PODER

3 GARLIC CLOVES, CRUSHED ITH GARLIC PRESS

3 POUNDS SKINLESS, BONE-IN CHICKEN THIGHS

BAG ( OUNCES) MIED FRESH VEGGIES FOR STIR-FRY (SUCH ASSNO PEAS, CARROTS, BROCCOLI, AND RED PEPPER)

1 ut green onions into 2-inch pieces and place white parts in 5- to 6-quart slow

cooker; coarsely chop remaining green parts, wrap, and refrgerate until srving

time. To onions in slow cooker, dd sherry, soy sauce, sugar, ginger, ve-spicepowder, and garlic. Add chicken thighs and coat with sherry mixture. over slow

cooker and cook as manufacturer directs, on Low 8 hours or on High 4 hors.

Just before serving, place vegetables in microwave-safe medium bol and

cook in microwave as label direct.

3 With tongs, transfer chicken to deep platter. Stir vegetables into slow cooker.

Spoon vegetable mxture around chicken. Sprinkle with reserved chopped green

onions.

BRES

PER SERVING 43 PRTIN CARBHDRAT 8 TTAL FAT ( SATRATED) 4

IBER 61M CHLSTER l,5 5M SIM i_

E t ame ke ad veetabe tew t w, eve t ve u amat ame bamat e (155

ae) f a ea 5 10ae de



CHIPOTLE BEEF CHLI

This supersatisfing main ish is perfect for potlucks an other casualparties. The chili can be mae a a ahea an refrigerate. To reheat,transfer it to a Dutch oven an heat it on meium until it comes to asimmer; reuce the heat to low, cover, an simmer 0 minutes to heatthrough.

ACIVE TME: 5 MINUTES · SOW-COOK TIME: 6 HRS O HIGH

MAKES: 10 MAI-DISH SERVIGS

2 CANS ( 5 TO 9 OUNCES) BEANS, PREFERABLY BLACK PLUS PINTOOR RED BEANS

CAN (7 OUNCES) CHIPOTLE CHILES IN ADOBO

CAN (28 OUNCES) DICED FIRE-ROASTED TOMATOES

LARGE ONION (0 TO 2 OUNCES), FINELY CHOPPED

MEDIUM GREEN PEPPER ( TO 8 OUNCES), FINELY CHOPPED


2 POUNDS BEEF CHUCK, CUT INTO -INCH CHUNKS

TABLESPOON GROUND CUMIN

TABLESPOON DRIED OREGANO

Y TEASPOON SALT


2 OUNCES MONTEREY JACK CHEESE, SHREDDED ( CUP) CUP REDUCED-FAT SOUR CREAM

CUP PACKED FRESH CILANTRO LEAVES, COARSELY CHOPPED

LIME, CUT INTO EDGES

1 In large colander, drain beans. Rinse well and drain again. Remove chile

from can of chipotle chiles in adobo and nely chop. Place in large bowl with 1

teaspoon adobo. Reerve another 2 teaspoons adobo for cooked chili, and reserveremaining chiles and adobo for another use.

To large bowl with chiles and adobo, add tomatoes, onions, green peppes, and

garlic; mx well. In another large bowl, combine beef, cumin, oregano, salt, and

pepper.

3 In 7-quart slow-cooker bowl, spread a generous layer of tomato mixture. Add

beef, ten beans to slow-cooker bowl and top with remainng tomato mixture.

over slow cooker with lid and cook as manuacturer direcs on High seting 6

hours.

4 Using slotted spoon, transfer solids to large serving bowl. Transfer cooking

liquid from slow-cooker bowl to 4-cup liquid measuring cup. Remoe and

discard fat. Pour o all but 2 cups cooking liquid. Stir reserved adobo into

cooking liquid in cp; pour over hili and stir o combine. Serve wi Monterey

Jack, sour cream, ciantro, and limes alongside



ORES

PER SERVING 3 PRTEI 3 CARBHYRATE TTA AT 5 SATRATED) 7

IBER M CHLSTRL 55M SIM

Stat wt SmmedDw Ptat S (20ae e ev) O a wt a e f u Gde C Bead(75 ae) f a 500ae mea



CLASSIC BEEF STEW

Be sue to trim ecess fat from the chuk to keep both calories ansaturate fat in check. See photo.

ACIVE TME: 45 MINUTES · TOAL ME: HORS 45 MINTS


2 POUNDS BONELESS BEEF CHUCK, TRIMMED OF FAT AND CUT INTO -INCH PIECES

4 TEASPOONS OLIVE OIL

LARGE ONON (2 OUNCES), CHOPPED


CAN (4 OUNCES) DICED TOMATOES

2 CUPS DRY RED INEBAY LEAF

TEASPOON SALT


TEASPOON DRIED THYME

POUNDS POTATOES, PEELED AND CUT INTO -INCH PIECES

CARROTS, PEELED AND CUT INTO -NCH PIECES

CUP FROZEN PEAS

2 TABLESPOONS CHOPPED FRESH PARSLEY LEAVES

1 Prehat oven to 325°F. Pat beef dry with paper towels. In 6-quart Dutch oven,

heat 2 teaspoons oil over medium-high heat until very hot. Add half of beef and

cook 5 minutes or ntil well browned on all sdes. Transfer beef to large bowl.

Add remaining 2 teaspoons oil to Dutch oven and repeat wit remaining beef.

Redce heat to medium. Add onion to pot and cook, stirring occasionally, until

tender, about 5 mintes. Add garlic and cook 30 seconds or until very fragrant.

Stir in tomatoes with their juices. Add wine, bay leaf, salt, pepper, thyme, and

beef with its accumulated juice. Heat to boiling over high heat. over and

transfer to oven. ook 1 hour. Add potatoes and carrots; cook 1 hour longer or

until vgetables are fork-tender. Discard bay leaf.

3 With slotted spoon, transfer vegetables and beef to bowl and cover with foil to

keep warm. Skim and discard fat from cooking liquid.

4 Raise heat to medium-high and cook liqud until slightly reduced, 5 to 7

minutes. Stir in frozen peas an cook 1 to 2 minutes longer or until heated

throug. Spoon liqud and peas over meat mtre. Sprinkle with parsley.

ORES

PER SERVNG G PROTI G CARBOHYDRATE G TOTAL FAT (G SATRAT) 5G

IBER I 8MG CHOLSTROL 45MG SOIM . 6



Seve wt Gde C Mu (45 ae) te de f a mft 435ae famte mea



LOW ANDSLOW RIBS WITH ASIAN CUKESALAD

These sianstle ibs are paire with a refreshing carrot an cucumberslaw. ou'll nee eght hours to slowcoo the por spareribs (on Low), butthe rewar for ou patience is electable.

ACIVE TME: 0 MINUTES · SOW-COOK TIME: 8 HRS LW R HRS IH

MAKES: 8 MAI-ISH SRVINS

3 POUNDS PORK SPARERIBS

CUP TERIY AKI GLAZE (SEE TIP)

(2 TO 4 OUNCES) ENGLISH (SEEDLESS) CUCUMBER, PEELED ANDTHINLY SLICED

BAG (0 OUNCES) SHREDDED CARROTS

CUP SEASONED RICE VINEGAR

In 4- to 6-quart slow-cooker bowl, place ribs and teriyaki glaze, spreadingteriyaki to coat ribs on all sides. over slow cooker with lid and cook as

manufacturer direct on Low 8 hours or on High 4 hours.

Meanwhile, in medium bowl, stir cucumber, carrots, and rice vinegar until

blended. over and refrigerate until ready to serve. Makes about 4 cups salad.

3 To sre, transfer ribs to cutting board; cut into portions. Skim and discard fat

from cooking liquid. Arrange ribs and salad on dinner plates. Spoon remainingliquid over ribs.

We got luscious stick-to-the-ribs results uing a thick teiyaki glaze uch as

Kikkomans Teriyaki Baste Glaze rather than a thinner sauce.

ORES

PER SERVING 6 PRTEI 8 CARBHYRATE TTA AT 9 SATRATED)

IBER I 89M CHLSTRL 85M SDIM _

Start te mea wt u teamed edamameea (00 are) fr a ettertataeut 490ae mea



PULLED PORK SANDWICHES

The pep on this slowcooe ish taes about ten minutes. For a stressfreemorning, rub the por an combine sauce ingreients the night before, thenplace hem in our slow cooe in the morning. Transfer an leovers toairtight containers, then label an freeze them for up to three months.

TOTAL TIME: 8 HRS 30 MINTES

MAKES: 16 SAWICHS

TABLESPOONS SMOKED PAPRIKA

TABLESPOON MUSTARD PODER

CUP PLUS TABLESPOON PACKED DARK BRON SUGAR

TEASPOONS SALT

TEASPOONS GROUND BACK PEPPER

4 POUNDS BONELESS, UNRIMMED PORK SHOULDER BLADE ROAST(BOSTON BUTT)

CUP CIDER VINEGAR

CUP KETCHUP

TEASPOONS CRUSHED RED PEPPER

CUP ATER

TABLESPOONS LIGHT MAYONNAISE

BAGS (4 OUNCES EACH) COLESLA MI

SOFT HITE HAMBURGER BUNS, LIGHTLY TOASTED

1 In 5 to 6-quart slow-cooker bowl, combine paprika, mustard powder, f cup

brown sugar, 1 teaspoon salt, and 1 teaspoon pepper. Add pork and rub mixture

all over meat. Arrange pork in single layer in slow-cooker bowl, fat side up.

In medium bowl, whisk vinegar, ketchup, red pepper, remaining 1 teaspoon

each salt and pepper, and remaining 1 tablespoon brown sugar. Pour cup sauce

into large bowl; covr and refrigeate. Pour water and remaining sauce into slow

cooker bowl. over slow cooker with lid, and cook as manufacturer directs on

Low 8 to 10 hours, or until meat is fork-tender.3 arefully transfer meat to large bowl; remove fat and skin and discard. Using

two foks, shred meat into small pieces. areflly pour sauce from slow cooker

into fat separator. Pour half of sauce over meat and pour remaining sauce into

gravy boat. Discard fat.

4 When ready to serve, remove reserved sace from refrigerator; with fork,

whisk in mayonnaise. Add coleslaw mix, and toss until well combined. Divide

meat among bottoms of buns; top with coleslaw, then tops of buns. Serv with

reserved sauce alongside .

RES



PER SADCH 3G PRTIN 33G CARBHAT 14G TTAL AT (G SATRATD 3G

IBER I 98MG CHLSTRL 595MG SOIM i

T ma d ude a qu eaw F aae BBQte de add C te C wt SButte (30 ae)



FA WKI FAVour family is sure to love these quick and delicious low-calorie meals, which

we hope will becoe standbys in your weeknight dinner repertoire. njoy easy

skillet dishes like Apricot-Glazed hicken, hicken-Fried Steak, and Smthered

Pork hopsall three include taty sides you make in the same pan as th maindish. Or try lighter ven-baked versions of typically deep-fried dishes, includingour kid-friendly Ovn-Fried hicken Tenders with a zippy barbecue sauce and

IslandSpiced Fish Sticks dipped n a spicy lim mayonnaise.

Oe-Fried Chicke Tenders with Fie-Spice BBQ Sace

Apriot-Glazed Chiken

Chicen-Fried Stea

Island -Spiced Fih Sticks

Spicy Trkey Jambalaya

Bacon-rapped Scallops

Halibt with Corn Salsa

Steak with Oen Fries

Border Town Taco Salad

Lighter Beef an Broccoli

Smothered Pork Chops

Pork Loin with Peach Glaze

280 alories

325 alories

390 alories

90 caloris

25 caloris

25 caloris

30 caloris

390 caloris

385 caloris

245 caloris

395 caloris

330 caloris

'31C·B·lf 30 nut r J • ,1 heal " High fbEI = ME �d . sl ow ck



OVENFRIED CHICKEN TENDERS WITH FIVESPICE BBQ SAUCE

Chicen teners ae ippe in egg white, lightl breae with pano ansesame sees, an then bae to eep calories an fat in chec. Fivespicepower an a little brown sugar mae the barbecue sauce electable.



% CUP PANKO APANESE-STYLE BREAD CRUMBS)

2 TABLESPOONS SESAME SEEDS

LARGE EGG HITE

TEASPOON CHINESE FIVE-SPICE PODER TEASPOON SALT

POUND CHCKEN BREAST TENDERS

TABLESPOON OLIVE OI

SMALL ONON, CHOPPED

CUP KETCHUP

TABLESPOON BRON SUGAR

TEASPOONS CIDER VINEGAR

TEASPOONS ORCESTERSHIRE SAUCE

Prehat oven to 475°F. In -inh skillet, toat bread crumbs and sesame seedsover high heat, stirring frequently, until golden about 5 mintes. Transfer crumb

mixture to plate. Do not wash skillet.

In edium bowl, with wire wisk or fork, mix egg whie, Y teaspoon ve

spice powder, and salt until foamy. Dip chicken tenders in egg-white mixture,

then in crumb mixtre to coat. Place tenders on cookie sheet and bake, itut

turning, until they lose their pink olor throughut, 1 3 to 1 5 minutes.3 Meanwhile, in same skillet, hea oil over medium heat unti hot. Add onion and

cook until so and lightly browned, 8 to 10 mnutes. Remoe skillet from heat;

stir in ketchup, brown sugar, vinegar, Worcestershire , and reaining Y teaspoonve-spice powder. Pour sauce int small bowl and serve with tenders .

RES

PER SERVING 30G PRTIN I 3G CARBHDRAT I 8G TTAL FAT (G SATRATED) G

IBER I 6MG CHLSTRL 75MG SOIM I

Seve wt Ove Fe (30 ae) aedade te e at 475°F f a ea 40ae mea



APRICOTGLAZED CHICKEN

Quiccooing and health spinach maes this scrumptious glazed chicenrecipe an eas weenight option.

TOTAL TIME: 30 MINTS


4 MEDIUM SKINLESS, BONELESS CHICKEN-BREAST HALVES ( ¥POUNDS)

TEASPOON SALT



LEMON

SMALL ONON, CHOPPED CUP APRICOT PRESERVES


TABLESPOON DON MUSTARD

PACKAGE 9 OUNCES) MICROAVE-N-THE-BAG SPINACH

1 With meat mallet pound chicken placed between two sheets waxed paper or

plastic wrap to even Y-inch thckness, season with 1/ teaspoon salt and Yteaspoon pepper.

In 1 2-inch skillet, heat 2 teaspoons oil on medium until hot. Add chicken andcook 6 to 8 minutes or until browned on both ides, turning over once. Tansfer

chicken to dish. Meanwhile, from lemon, grate Y teaspoon peel and sqeeze 1

tablespoon juice; set aside.

3 To ame skillet, heat remaining 2 teaspoons oil on medium until hot. Add

onion and cook 6 minutes or until tender. Ad preserves, broth, mustard, and

lemon peel; heat to boiling on medium-high. Boil 1 minute. Return chicken to

skillet; reduce heat to mediumlow and simmer 4 to 6 minutes, spooningpresere mixture over breasts frequently, until hicken is glazed and instant-read

thermometer inserted sideways into center of ctlets register 1 65 °F.4 Meanwhile, cook spinach as label directs. Transfer to seving bowl and toss

with lemon juice and remaining teaspoon each salt and pepper. Serve spinach

with chicken; spoon any extra preserve mixture over chicken .

CLBRES

PER SERVING 4G PRTIN I G CARBHDRAT I 7G TTAL FAT (G SATRATED) 7G

IBER I 99MG CHLSTRL 48MG SOIM 0 •



Seve wt a de f teamed ed tate (00ae f e medum ta) f a mft 425ae de



CHICKENFRIED STEAK

Wholewheat our, reucefat mil, an canola oil (nstea of lar orbacon fat) maes this recipe for Southern chicenfrie sea just a little bithealthier. See phot.

ACIVE TME: 30 MINUTES TOAL ME: 35 MINTSMAKES: 4 MAI-DISH SRVINGS

CUP HITE HOLE-HEAT OR HOLE-HEAT FLOUR

TEASPOON CAYENNE (GROUND RED) PEPPER

TEASPOON SALT

TEASPOON PEPPER

LARGE EGG HITE

CUP PLUS 2 TABLESPOONS REDUCED-FAT MILK (2)

POUND SANDICH-CUT BEEF STEAKS (EACH INCH THICK)

4 TABLESPOONS CANOLA OIL

1 On plate, combine our, cayenne, and Y teaspoon each sat and black pepper.

Set 2 tablespoons mxture aside.

In shallow dish, beat egg white and 2 tablespoons milk until frothy.

3 Dip 1 steak in or mixture; shake off excess, then dip in egg mixture and let

excess drip off. Dip in our mixtre again unti coated; transfer to waxed paper

lined plate. Repeat with remaining steaks.4 In 1 2-inch skillet, heat 3 tablespoons oil on medium-high until shimmering.

Shake excess our off 1 steak; carefully add to hot oil. ook 2 to 4 mintes or

until golden brown on both sides, turning over once. Transfer to paper towels.

Reheat oil; add another steak. Repeat until all steaks are cooked. Pour off fat

from skillet; discard. Wipe out skillet.

5 In skillet, heat remaining 1 tablespoon oil on medium-low. Whisk in reservedour mixture. ook 1 minute or until fragrant, whisking. Gradually wisk in

remaining 1 cup mik. Heat to boiling on medum, then cook 2 minutes or until

thickened, whisking. Whisk in rmaining teaspoon salt and Y teaspoon blackpepper. Serve with steaks .

ORES

PER SERVING 35G PROTEI 9G CARBOHYDRATE 9G TOTAL FAT (4G SATRATE) GFIBER I 92MG CHOSTRO 465MG SODIM .

F a uatf 485ae ue, eve uPameaeeeted B Gat 95 ae) te de



ISLANDSPICED FISH STICKS

Turn o llets into spic sh stics, using thme, allspice, a jalapeo chilepeppe, an a coating of pano brea crumbs.

ACIVE TME: 0 MINUTES · TOAL ME: 3 MINTS PS CHILIG

MAKES: 4 MAI-DISH SRVINGS

NONSTICK OLIVE OIL COOKING SPRAY

2 LIMES

2 GREEN ONONS, LIGHT AND DARK GREEN PARTS ONLY

CUP PACKED FRESH PARSLEY LEAVES

JALAPEO CHILE, SEEDS REMOVED

TEASPOON FRESH THYME LEAVES

TEASPOON GROUND ALLSPICE

TEASPOON SALT

LARGE EGG HITE

POUND SKINLESS COD FILLET

% CUP PANKO (JAPANESESTYLE BREAD CRUMBS)

2 TABLESPOONS LIGHT MAYONNAISE

2 TABLESPOONS REDUCED-FAT SOUR CREAM

BAG (5 TO 6 OUNCES) BABY SPINACH

1 Lightly coat cookie sheet with nonstick cooking spray. ut 1 lime into wedgesand se aside until ready to serve. From remaining lime, grate 1 teaspon peel

and squeeze 2 teaspoons juice. In small bowl, place juice and Y teaspoon peel.

Finely chop 1 tablepoon green onion and add to bowl with ime juice; set aside.

ut remaining green onions into large pieces.

In fod processor with knife blade attache, place parsley, jalapeo, hyme,

allspice , green onion pieces, Y teaspoon salt, and remaining Y teaspoon lime

peel. Pulse until nely chopped.3 In medium bowl, lightly beat egg white. Remove any bones from cod and cut

cod ino 2-inch chunks. Place in food processor with green nion mixture; pulsejust until cod is coarsely chopped. Transfer co mixture and 2 tablespoons panko

to bowl with egg white; stir until well combined.

4 On large sheet of waxed paper, place remaining panko. With measuring cup,

scoop out heaping cup cod mixture (mixture will be so) shape by hand into

3" by 1 Y " stick (abut 1 inch thick) , then place in panko, patting gently t cover

all sides. Place sh tick on prepared cookie sheet. Repeat, forming 8 sh sticks

in all. over loosely; refrigerate at least 30 mintes and up to 1 day.

5 Into owl with lime juice mixture, stir mayonnaise, sour cream, and remaining

teaspoon salt until well blended. If not using right away, cover and refrigerateup to 1 day. Makes about cup sauce.

When ready to cook, preheat oven to 450°F Lightly spray sh with coking

spray; bake 10 to 13 minutes or until opaque thoughout. ut remaining lime into



wedges. Arrange spinach on plates; top with sh and sauce. Serve with lime

wedges.

RES

PER SERVING PROTIN I 1 CARBOHRAT I 5 TOTA AT SATRATE) 5FIBER I M CHOSTRO 585M SODIM i

Kd ad adut ae w e tee t F a 350ae efd u eve wt t PtatSaad (60 ae)



SPICY TURKEY JAMBALAYA

This heart Creole classic get slimme own with chcen teners anture sausage (in place of highfat por). Brown rice boosts the ber ane phtonutrients, while peppers an tomatoes eliver half the ailrecommenation o vitamin C an it's all cooe in one sillet. See hoto.



8 OUNCES TURKEY ANDOUILLE SAUSAGE, SLICED INCH THICK

GREEN OR YELLO PEPPER, CHOPPED

CAN ( OUNCES) STEED TOMATOES

CUP UNCOOKED INSTANT BRON RCE

8 OUNCES CHICKEN TENDERS, EACH CUT CROSSISE IN HALF

CUP ATER

TEASPOON SALT

BUNCH GREEN ONIONS, SLICED

Heat 12-inch skillt on medium until hot. Ad sausage and pepper and cook 5

minutes, stirring occasionally.

Stir n tomatoes with their juice, rice, chicken, water, and salt; heat to boiling

on hig. Reduce heat to low; coer and simmr 10 minute or until rice is just

tender. Remove skillet from heat; stir in green nions .

CLRES

PER SERVING 26G PROTIN I 30G CARBOHRAT I 6G TOTA AT 2G SATRATE) 4GFIBER I 73MG CHOSTRO 830MG SODIM

T e ad e d a mea aa F a weet ae, add u eam Cate Pudd (80ae) Te mete mea ut 445 ae



BACONWRAPPED SCALLOPS

n 30 minutes, this elegantloong summer dish is read for our famil orfriends to enjo.



4 EARS CORN, HUSKS AND SILKS REMOVED

4 SLICES BACON

6 LARGE SEA SCALLOPS

TEASPOON BLACK PEPPER

2 MEDIUM TOMATOES (6 TO 8 OUNCES EACH), CHOPPED

2 RIPE NECTARINES, CHOPPED

CUP CHOPPED FRESH BASIL LEAVES

2 TABLESPOONS LEMON JUICE

PINCH CAYENNE (GROUND RED) PEPPER

TEASPOON SALT

1 Prepare outdoor grill for covered direct grilling over medim-high heat.

Grill corn 10 minutes or until rowned, turning occasionally. Meanwhile, on

microave-safe plate, place bacon between paper towels. Microwave on igh 1

minute.

3 Press 4 scallops together, at sides down, in single laye; wrap with 1 slicebacon. Insert skewer through overlapping ends of bacon, pressing through to

other side of scallops. Repeat with remaining scallops and bacon. Sprinkle black

pepper on scallops.

4 Gril, covered, 5 to 7 minutes or until scalops are just opaque throughout,

turning once.

5 ut kernels off cobs and place in large bowl. Stir in tomatoes, nectarines basil,lemon juice, cayenn, and salt. Serve with scallops .

ORES

PER SERVING 16G PROTIN I 30G CARBOHRAT I 5G TOTA AT G SATRATE) 4GFIBER I 25MG CHOSTRO 290MG SODIM 0 •

Eteta? Seve t f u a tde wt u Ae Fd Cae (115 ae e ev) f deetT ea e f ae wt 2 u aee (30 ae) f a eateat 360ae mea



HALIBUT WTH CORN SALSA

Mil an satisfinl meat, haibut ets insant oomph from a arenripearnish of brin reen olives, corn, an tomatoes.



4 SKINLESS HALIBUT OR COD FILLETS (6 OUNCES EACH)

PINCH CAYENNE (GROUND RED) PEPPER

TEASPOON SALT

POUND PLUM TOMATOES, CHOPPED

CUP PITTED GREEN OLIVES, THINLY SLICED

TABLESPOON CHAMPAGNE VINEGAR

TABLESPOON FRESH LEMON JUICE

2 TABLESPOONS ETRA-VIRGIN OLIVE OIL

SMALL SHALLOT, FINELY CHOPPED

CUPS FRESH CORN KERNELS

2 TABLESPOONS SNIPPED FRESH CHIVES, PLUS ADDITIONAL FORGARNISH

TABLESPOON FINELY CHOPPED FRESH MINT LEAVES, PLUSADDITIONAL FOR GARNISH

1 Fill 5-quart saucepot with 1 inch water. Fit a steamer insert or basket into

saucepot. (Water shuld not touch bottom of steamer.) ove and heat to boiling,

then reduce heat to low to maintan very gentle simmer.

Season both side of sh with cayenne and 1/ teaspoon salt; place in single

layer in steamer. over and stea 20 minutes r until opaque throughout.

3 Meanwhile, in large bowl, combine tomatoes, olives, vinegar, lemon juice, 1

tablespoon oil, and remaining 1/ teaspoon salt. Set tomato mxture aside.

4 In 12-inch skille, heat remaining 1 tablepoon oil on medium-high. Addshallot and cook 1 minute or untl browned, stirring. Add corn and cook 2 to 3

minutes or until brwned, stirring occasionally. Transfer t bowl with omato

mixture. Add herbs and stir until well mixed.

5 Divide tomato mixture among erving plates. Remove steamer from sacepot.

arefully remove h from steamer and place on top of tomato mixture on each

plate. Garnish with chives and mint; serve immediately .

ORES

PER SERVING 4G PROTEI G CARBOHYDRATE G TOTAL FAT (G SATRATE) 3GFIBER I 8MG CHOSTRO 6MG SODIM



Pa wt a a f wte we ( 20ae)



STEAK WITH OVEN FRIES

While the potatoes are in the oven, ou can panfr the sea, mae the rewineanshallot sauce, an even whip up a ala an ressing.

ACIVE TME: S MINUTES · TOAL ME: MINTS


OVEN FRIES

BEEF FLANK STEAK ( POUND)

TEASPOON COARSELY GROUND BLACK PEPPER


LARGE SHALLOT, FINELY CHOPPED

CUP DRY RED INE


2 TABLESPOONS CHOPPED FRESH PARSLEY

Prepare Oven Fries. Meanwhile, pat steak d with paper towels; sprinkle on both sides with

pepper. Heat nonstick 12-inch skillet over medum heat until hot. Add steak and

cook 7 to 8 minutes per side, turning once, for medium-rare, or until esired

doneness. (Instant-read thermometer inserted horizontally into center of steak

should register 145°F.) Transfer steak to cutting board; keep warm.

3 To drippings in skillet, add oil; heat over medium heat. Add shallot and cook,stirring occasionally, until golden, about 2 minutes. Increase heat to medium

high. Add wine and broth; heat to boiling. ook 3 to 4 minutes. Stir in parsley.

4 To serve, holding knife almost parallel to cutting surface, slice steak crosswise

into thin slices. Spoon red-wine sauce over seak slices and serve with Oven

Fries .

RES

PER SERVNG IH OVEN FRES) 3 G PRTI 4G CARBHYRATE l G TTAL AT(G SATRATD) 3G FBR 46MG CHLESTERL 45MG SDIM .

T d a e wt a me aad u amae ted wt a vaette f u e ae) Tetea, fe, ad aad me t ut ve ae e ev

ama



BORDER TOWN TACO SALAD

This Meican taco sala is rea in just 30 minutes-an satisfing foreither lunch or inner.



POUND (LEAN) GROUND BEEF OR GROUND CHICKEN

TEASPOONS CHILI PODER

% CUP PREPARED SALSA

0 OUNCES ROMAINE LETUCE, CHOPPED

2 CUPS BAKED TORTILLA CHIPS

CUP REDUCED-FAT MEXICAN CHEESE BLEND, SHREDDED

MEDIUM AVOCADO, PITTED AND CUT INTO -INCH CHUNKS

2 TABLESPOONS REDUCED-FAT SOUR CREAM

In 1 2-inch skillet, cook groun beef on meium 4 to 5 minutes or until beefbegins to brown, breaking up meat with spatula as it cooks. Stir in chili powder

and cook 1 minute longer. Add Y cup salsa and cook 3 t 4 minutes to heat

throug.

Meanwhile, divide lettuce among 4 serving plates. Top each with beef mixture,

tortilla chips, cheese, avocado, sor cream, and remaining f cup salsa.

RES

PER SERVING 28G PROTEI 2G CARBOHYDRATE 22G TOTAL FAT (G SATRATE) 6GFIBER I 8MG CHOSTRO 635MG SODIM 0

F a ea, 485ae de, wt ufe ma e (00 ae)



LIGHTER BEEF AND BROCCOLI

Tr our streamline version o the popular Chinese ish-it's almost asquic as orering taeout.

COOK ME: 1 MIES · TOAL TIME: 25 MINS


LARGE BUNCH ( ¥ POUNDS) BROCCOLI

POUND BEEF TENDERLOIN STEAKS, RIMMED AND CUT INTO INCH-THICK STRIPS


TABLESPOON GRATED, PEELED FRESH GINGER

TEASPOON CRUSHED RED PEPPER

TEASPOON OLIVE OIL

% CUP CANNED CHICKEN BROTH

3 TABLESPOONS SOY SACE

TABLESPOON CORNSTARCH

¥ TEASPOON ASIAN SESAME OIL

1 From bunch, cut broccoli owerets about 1 Y inches long. Peel broccol stems

and cut into /-inch-thick diagonal slices.

In nonstick 12-inh skillet, heat Y inch water to boiling over medium heat.

Add boccoli and cook 3 to 4 minutes, uncovered, or until tender-crisp. Drainbroccoli and set asie. Wipe skillet dry.

3 In medium bowl, toss beef with garlic, ginger, and crushe red pepper. Add Y

teaspoon olive oil to skillet and heat over medim heat until hot but not smoking.

Add half of beef mixture and cook 3 minutes or until bee just loses it pink

color throughout, strring quickly and frequently. Transfer beef to plate. Repeat

with remaining Y teaspoon olive oil and beef mixture.

4 In cp, mx broth, soy sauce, cornstarch, and sesame oil until blended. Returncooked beef to skillet. Stir in cornstarch mixture; heat to boiing. ook 1 minute

or until sauce thickens slightly, stirring. Add broccoli and toss to coat.

CLBRES

PER SERVING 28G PROEI G CARBOHYDRAE G OAL FA (3G SARAE) 3GFIBER I 7MG CHOSRO , MG SOIM 0

dd 1 u ed wte e (205 ae) ada ftue e 30 ae) Te mee mea a utfee 480ae



SMOTHERED PORK CHOPS

Panfie po chops ae smothee in a fagant, mushoomlle gaan see with a sie of geen beans. See photo.



3 TABLESPOONS PLUS TEASPOON HITE HOLEHEAT OR ALLPURPOSE FLOUR

TEASPOON SALT


4 (%-INCH-THICK) BONELESS CENTER-CUT PORK CHOPS (5 OUNCESEACH)

TABLESPOON CANOLA OIL2 LARGE ONONS (2 OUNCES EACH), THINLY SLICED

3 GARLIC CLOVES, CHOPPED

2 CONTAINERS (8 OUNCES EACH) CREMINI MUSHROOMS, SLICED

TEASPOON DRIED ROSEMARY

CUP CANNED REDUCEDSODIUM CHICKEN BROTH

BAG (2 OUNCES) MICROAVE-IN-THE-BAG GREEN BEANS

1 Sprinkle 1 teaspon our and 1 teaspoon each salt and pepper all over hops.

In 12-inch skillet, heat oil on medium-high. ook pork 7 minutes o until

browned, turning over once. Tranfer to plate.

To same skillet, add onions and garlic. Reduce heat to medium; cook 5 minutes

or until browned, stirring frequently. Add mushrooms and rosemary; cook 6 to 8

minutes or until muhrooms are tender, stirring occasionally Add 3 tablepoons

our; cook 3 minutes, stirring constantly.

3 Add broth in slow, steady stream, stirring cnstantly. Heat to simmering and

return pork to pan in single layer; spoon onion mixture on top. over, reduce

heat, and simmer 8 minutes or until pork is barely pink in center; instant-read

thermmeter inserted horizontally into thickest part of pork chop should register

145°F. Stir in remaining 1 teaspoon each salt and pepper.

4 Whie pork simmrs, microwae green beans as label dircts. Arrange beans

on plates with pork and sauce.

CL

PER SERVING 34G PROTEI 3G CARBOHYDRATE 8G TOTAL FAT (6G SATRATE) 6G

FIBER I 7MG CHOSTRO 955MG SODIM e



e uve ed ea t de, ta ad e t wt a a f ed we (20 ae)



PORK LOIN WITH PEACH GLAZE

Por tenerloin is as lean as sinless chicen breast, with onl 3 grams of fatan calories per 3ounce serving. Grill it with fresh peaches to ahealthboosting ber, carbs, an vitamins an C.

ACIVE TME: 1 MINUTES · TOAL ME: 2 MINTSMAKES: 4 MAI-DISH SRVINGS

LIME

CUP PEACH PRESERVES

% TEASPOON SALT


PORK TENDERLOIN ( POUNDS)

2 BUNCHES GREEN ONIONS

TEASPOON OLIVE OIL

4 MEDIUM PEACHES, EACH CUT IN HALF AND PITTED

Prepare outdoor gill for covered direct grilling over medim heat. From lime,

grate 1 teaspoon peel and squeeze 1 tablespoon juice.

In medium bowl, combine presrves, lime peel and juice, teaspoon salt, and

f teaspoon pepper. Reserve f cup glaze in small bowl.

3 ut pork tenderloin crosswise n half, then cut each piece lengthwise in half.

Place pork on hot grill rack; cover and cook 5 minutes. Trn pork over brushwith glaze from medium bowl. over and cok 5 to 6 minutes longer r until

pork is browned outide and still lightly pink inside, brushing several tims with

glaze. (Instant-read thermometer inserted horizontally into thickest part of pork

should register 145°F.) Transfer t cutting board.

4 Meanwhile, toss green onions with oil and remaining f teaspoon salt and Yteaspon pepper. Place onions and peaches, cut sides down, on same grill rack;

cook minutes, turning onions over once. Transfer onions to platter Turn

peaches over and brush with glaze from small bowl; cook minutes longer or

until bowned. Tranfer to platter with green onions.5 Slice pork and sere with peaches and green nions .

CLES

PER SERVING 32G PROTIN I 43G CARBOHRAT I 5G TOTA AT 2G SATRATE) 4GFIBER I 78MG CHOSTRO 55MG SODIM 0

Seve t uu ma wt u teamedaaau (40 ae) F deet, u a Pea Fe

ae) Tta ae f t ue ut 490



ZY AMac and cheese, chicken potpie, and lasagnanothing says comfort like these

old-fashioned favorites. Unfortunately, an ovrdose of calories and fat oen

come hand in hand with the comfort. Not so with our 400 calorie or less

casseroles. Through creative subsitutions, wee cut the calories and fat withoutsacricing the avor and ooey-gooey goodness of these dishes. Reduced-fatcheese and milk stand in for the fll-fat versions, while ground turkey and turkey

sausage deliver leaner casseroles than beef or pork. Plus, ample doses of whole

grains and plenty of fresh vegetables ramp up he nutritiona value of these one

dish wonders.

Brocoli Mac and Cheese

Lasagna Rolls

Chicken Potpie

Spanish Chicken and Rice

Trkey Leoers Pie

Polenta and Chili Potpie

Nacho Casserole

Beef Tamale Pie

Sweet Potato Shepherd's Pie

Sasage and Polenta

Chorizo and Pepper Tortilla

Sted Peppers

400 calories

385 calories

330 calories

400 calories

340 calories

325 calories

385 calories

380 calories

290 calories

300 calories

295 calories

365 calories

'31C·B·lf 30 nut r J • ,1 heal " High bE = ME �d sl ow ck



BROCCOLI MAC AND CHEESE

classic mac and cheese is made healthier-and more colorful-withbroccoli orets and a sprinlin of wholewheat breadcrumbs.

ACIVE TME: 6 MINUTES · TOAL ME: MINTS


2 SLICES HOLE-HEAT BREAD

8 OUNCES REDUCED-FAT EXTRA-SHARP CHEDDAR CHEESE,SHREDDED (2 CUPS)

2 TABLESPOONS CORNSTARCH

3 CUPS LOFAT MILK ( )

6 OUNCES GOUDA CHEESE, SHREDDED (2 CUPS)

BOX (6 OUNCES) ELBO MACARONI TEASPOON SALT

TEASPOON FRESHLY GROUND PEPPER

POUND SMALL BROCCOLI FLORETS

Y TEASPOON FRESHLY GRATED NUTMEG

1 Heat covered 8-quart saucepot with 6 quarts water to boiling on high.

Arrange oven rack 6 inches from broiler heat source. Preheat broiler. Tear

bread into large chunks. In food processor with knife blade attached, pulse bread

until crumbs form. In small bowl, combine breadcrumbs and Y cup shreddedheddar.

3 Meanwhile, in 3Y- to 4-quart aucepot, whik together cornstarch and 1/ cup

milk. eat on medim-high, graually adding remaining 3 cups milk in a slow,

steady stream, whisking constantly. Heat to boiling, whiskng frequently, then

cook 2 minutes longer, whisking constantly. Remove saucepot from heat and add

Gouda and remaining heddar, stirring until cheeses are melted and sauce is

smoot.

4 Add macaroni and 1 teaspoon salt to boiling water. ook 1 minutes, stirring

occasionally, then add the broccoli. ook 4 to 5 minutes longer or until pasta isjust tender but rm and broccoli is bright green and cisp-tender, stirring

occasionally. Drain well, then immediately return to sace pot. Add sauce,

nutmeg, remaining 1/ teaspoon slat, and Y teaspoon peppe, stir over mdium

low heat until well mxed.

5 Transfer mixture to 3-quart shalow baking dish. Sprinkle breadcrumb mixture

evenly over top. Broil 1 to 2 minutes or until topping is golden brown .

CLPER SERVING G PROTEI 5G CARBOHYDRATE G TOTAL FAT (6G SATRATE) 5GFIBER I 36MG CHOSTRO 49MG SODIM



Seve wt a aad aved e tmateted wt t aam vaette f a eta500ae de



LASAGNA ROLLS

pan of hot, bubb lasagna has timeless appeal.

ACIVE TME: 5 MINUTES · TOAL ME: HR 10 MINTSMAKES: 6 MAI-DISH SRVINGS

8 OUNCES CURLY LASAGNA NOODLES

2 CANS (4 OUNCES EACH) STEED TOMATOES

CAN (8 OUNCES) TOMATO SAUCE

CONTAINER (5 OUNCES) PART-SKIM RICOTTA CHEESE

6 OUNCES PART-SKIM MOZZARELLA CHEESE, SHREDDED ( CUPS)

3 TABLESPOONS FRESHLY GRATED PARMESAN CHEESE


4 TABLESPOONS CHOPPED FRESH BASIL


SMALL ONON, CHOPPED

SMALL ZUCCHINI (6 OUNCES), DICED

SMALL RIPE TOMATO ( OUNCES), DCED

TABLESPOON CAPERS, DRAINED AND CHOPPED

1 Prepare lasagna noodles as label directs. Drain and rins with cold rnning

water to stop cooking. Return nodles to pot with cold water to cover.

Meanwhile, in 3-uart glass or eramic baking dish, combine stewed toatoeswith their juice and tomato sauce, breaking up tomatoes with side of spon. In

large bowl, mix rictta, mozzarella, Parmesan pepper, and 3 tablespoon basil.

Preheat oven to 375F.

3 Drain lasagna noodles on clean kitchen towels. Spread ronded 1/ cup cheese

lling over each lasagna noodle and roll up jelly-roll fashin. Slice each rolled

noodle crosswise in half. Arrange lasagna rolls, cut sides down, in sauce in

baking dish; cover losely with fil. Bake until hot, 35 to 40 minutes.

4 Meanwhile, prepae topping In nonstick -nch skillet, heat oil over edium

heat. Add onion and cook until tender and browned. Add zucchini and cok untiltender. Stir in diced tomato, capers, and remaining 1 tablespoon basil; heat

throug.

5 To serve, place tmato sauce and lasagna rlls on plates and spoon zcchini

topping over lasagna rolls .

CU

PER SERVING 4G PRTEI 3G CARBHYDRATE G TTAL FAT (G SATRATE) 4GFIBER 0MG CHSTR g MG SDIM �



F a 480ae Itaate mea, add a ef tated Itaa ead ded tea etav ve (95ae) !



CHICKEN POTPIE

Loae with whitemeat chicen an lots of hear root vegetables, thishealth potpie maes the perfect famil mea.

ACIVE TME: 30 MINUTES · TOAL ME: HR



% TEASPOON SALT


POUNDS SKINLESS, BONELESS CHICKEN BREASTS, CUT INTO INCHCHUNKS

OLIVE OIL COOKING SPRAY

LARGE ONION (2 OUNCES), FINELY CHOPPEDCAN (4 OUNCES) REDUCED-SODIUM CHICKEN BROTH


POUND PARSNIPS, PEELED AND THINLY SLICED

3 CARROTS, THINLY SLICED

3 STALKS CELERY, THINLY SLICED

6 SHEETS FROZEN PHYLLO (EACH 4 " BY 9" ), THAED

2 TABLESPOONS CORNSTARCH

CUP ATER

2 CUPS FROZEN PEAS, THAED CUP FINELY CHOPPED FRESH FLAT-EAF PARSLEY

1 Prehat oven to 42 5°F.

Sprinkle thyme and f teaspon each salt and pepper eenly over chicken.

Lightl coat 12-inch skillet with olive oil spray; heat on medium-high. Add

chicken in single layer and cook 3 minutes r until lightly browned, trning

pieces over once halfway through cooking; transfer to plate.3 To same skillet, add onion and f cup chicken broth. ook 5 minutes or until

browned, stirring and scraping up browned bits from bottom of pan. Add garlic

and cok 1 minute, stirring. Stir in parsnips, carrots, and celery, then add

remaining 1 Y cups chicken broth. Heat to boling on high. over, and reduce

heat to maintain simmer. ook 10 minutes or until vegetables are tender-crisp.

4 While vegetables cook, place 1 phyllo sheet on work srface ; spray ightly

with olive oil spray. Top with another sheet. Repeat with remaining phyllo sheets

and olive oil spray, ightly coating top sheet wih spray.

5 In small bowl, stir cornstarch into water to dissolve; stir into vegetable mixture

and simmer 2 mintes or until thickened, stirring occasinally. Stir in peas,

chopped parsley, rserved chicken, and remaining Y teaspoon salt and fteaspon pepper. Hat to simmering, then transfer to 13" by 9" by 2"; bakingdish. enter phyllo n top, tucking in edges if necessary; cut ve slits in phyllo.

Bake 15 minutes r until phyllo is golden brown. To serve use a serrated knife

to slice through pastry, then scoop into bowls.



CLES

PER SERVING 30 PROTIN I 4 CARBOHRAT I 5 TOTA AT SATRATE) 8

FIBER I 73M CHOSTRO 05M SODIM

T Rf Teat (35 ae) ae te efet t t ta mea u a e t a f ut 465 ae



SPAISH CHICKEN AND RICE

Chicen an rice ets a Spanish twist from peppers, olives, an a healthose of sweet, smo papria. See photo.

ACIVE TME: 35 MINUTES · TOAL ME: HR


TEASPOONS OLIVE OIL

4 SKINLESS, BONE-IN CHICKEN THIGHS

TEASPOON SALT

Y TEASPOON COARSELY GROUND BLACK PEPPER

GREEN PEPPER, CUT INTO -INCH PECES

GARLIC CLOVE, CRUSHED ITH PRESS

SMALL ONON (6 OUNCES), CHOPPED

TEASPOONS PAPRIKA

CAN (4 OUNCES EACH) DICED TOMATOES IN JUICE

% CUP CHICKEN BROTH

CUPS ATER

CUPS LONG-GRAIN HITE RICE

CUP FROZEN PEAS

CUP SALAD OLIVES OR COARSELY CHOPPED PIMIENTO-STUFFEDOLIVES

1 Preheat oven to 350°F. In 5- to 6-quart Dutch oven, heat oil on medium-high

until hot. Sprinkle chicken all over with salt and black pepper; cook about 6

minutes per batch, until lightly browned on both sides. With tongs, transfer

chicken pieces to small roasting pan (13" by 9").

over roasting pan with foil and bake chicken 25 to 30 minutes, until instant

read thermometer inserted in thickest part of thigh registers 1 65°F .

3 Meanwhile, in same Dutch oven, cook green pepper, garlic, and onion about 10

minutes or until vegetables are tender, stirring occasionally. Stir in paprika and

cook 30 seconds. Add tomatoes with their juice, broth, watr, and rice; heat to

boiling on high. Reuce heat to low; cover and simmer 10 mnutes. Stir in frozen

peas and olives.

4 Grease 2Y-quart ceramic baking dish. Spoon rice mixture into prepared baking

dish; tck thighs int hot rice mixure. over and bake 25 minutes or until rice is

tender and most of lquid is absorbed. Fluff rice to serve .

.ES

PER SERVING ZG PRTIN I 56G CARBHRAT I 9G TTA AT ZG SATRATE) 5GFIBER I 9MG CHSTR 54MG SDIM e i



E t ed de wt a a f Sawe (520 ae f te mea)



TURKEY LEFTOVERS PIE

Woneing what to o with tue an mashe potato leoves? Mae apie ou leove mashe potatoes will be col an sti, but all ou have too is a a few tablespoons of hot mil an sti them an the'll becomeloose enough to spea.

ACIVE TME: 1 MINUTES · TOAL ME: 35 MINTS PS STAG


4 TABLESPOONS BUTTER OR MARGARINE



TEASPOON ORCESTERSHIRE SAUCE

2 CUPS LEFTOVER COOKED TURKEY, CUT INTO -NCH PIECES

2 CUPS LEFTOVER COOKED VEGETABLES, COARSELY CHOPPED

CUP LEFTOVER STUFFING

2 CUPS LEFTOVER MASHED POTATOES

2 OUNCES SHARP CHEDDAR CHEESE, SHREDDED CUP)

Prehat oven to 375°F. Lightly grease shallow 2-quart glas or ceramic baking

dish; st aside.

In 3-quart saucepan, melt butter on medium. Whisk in our until smooth; cook

1 minte. Whisk in broth and Worcestershire sauce until well blended; eat toboiling on high. Reduce heat to low and simmer 5 minutes stirring freqently.

Stir in turkey and chopped vegetables. Spoon stung evenly into bottom of

prepard baking dish. Top wi turkey mixtue. Using back of spoon, evenly

spread mashed potatoes over top; sprinkle wi shredded chese.

3 Bake 25 minutes or until cassrole is hot and bubbly and cheese begins to

brown at edges. Let stand 5 minutes for easier serving .

CLPER SERVING G PROTEI 33G CARBOHYDRATE G TOTAL FAT (4G SATRATE) 4GFIBER I 7MG CHOSTRO 83MG SODIM

F deet, t u atetuddedCa Bwe 20 ae f a 460ae de



POLENTA AND CHILI POTPIE

Polenta is the ultimate quicinner tric Cornmeal simmere-in themicrowave-in a miture of water an lowfat mil becomes a creamcrust for a fun an tast chili potpie.

ACIVE TME: 30 MINUTES · TOAL ME: 2 HRS 20 MINTS PS STADIGMAKES: 10 MAI-ISH SERVIGS

CHILI


POUNDS ELL-TRIMMED BONELESS BEEF CHUCK, CUT INTO INCH PIECES

% TEASPOON SALT

ONION, CHOPPED

RED PEPPER, CHOPPED


SERRANO OR JALAPEO CHILE, SEEDED AND FINELY CHOPPED

2 TABLESPOONS TOMAO PASTE

3 TABLESPOONS CHILI PODER

TABLESPOON GROUND CUMIN

CAN (28 OUNCES) HOLE TOMATOES IN JUICE

2 CANS ( 5 TO 9 OUNCES EACH) RED KIDNEY BEANS, RINSED ANDDRAINED

POLENTA CRUST

2 CUPS LOFAT MILK ( )

CUPS CORNMEAL

% TEASPOON SALT

4 CUPS BOILNG ATER

1 Prepare chili In 1 2-inch skillet with broiler-safe handle, heat oil over mdium

high heat until hot. Sprinkle beef with f teaspoon salt.

Add beef to skillet in 2 batches and cook 4 to 5 minutes per batch or until beefis broned on all sides, stirring occasionally and adding more oil if necessary.

With slotted spoon, ransfer beef to bowl when it is browned

3 Ae all beef is browned, add onion, red pepper, garlic, and serrano to same

skillet and cook over medium heat, stirring occasionally, until all vegetabes are

lightly browned and tender, abou 8 minutes. Stir in tomato paste, chili powder,

cumin, and remaining Y teaspoon salt; cook 1 minute, stirring constantly.

4 Return beef and any juices in owl to skillet. Add tomatoes with their juice,

stirring and breaking up tomatoes wi side of spoon; heat to boiling over

medium-high heat.5 Reduce heat to low; cover and simmer hour and 5 minutes, tirring

occasionally. Add bans and cook, uncovered, 1 5 minutes longer or until meat is

tender.



Meanwhile, prepare polenta crst Aer adding beans to hili, in micrwave

safe dep 4-quart bowl or casserole, combin milk, cornmeal, and salt until

blended; whisk in biling water.

7 ook in microwave on High 12 to 15 minute. Aer rst 5 minutes of coking,

whisk vigorously until smooth (mixture will b lumpy at rst) . Stir twice moreduring cooking. Whle polenta is cooking, prehat broiler.

When chili is don, skim off and discard fat. Spread polenta evenly over chili

in skillet. Place skillet in broiler 6 to 8 inches from source of heat and broi 3 to 4

minutes or until polenta crust is lightly browned, rotating skllet if necessary for

even bowning. Let pie stand 10 minutes for eaier serving .

CL S

PER SERVING 6 PROTEI 4 CARBOHYDRATE 7 TOTA AT SATRATD) FIBER I 3M CHOSTRO 8M SODIM e

Seve wt C ad vad Saad

ae) f a at de tatut ve ae



NACHO CASSEROLE

This chees Meicaninspire casserole is fun foo to eno on movie nightor while watching the big game. To put a cap on the calories, fat, ansoium, we swappe in bae, unsalte tortilla chips, fatfree refrie beans,an ue lowfat mil for ae creaminess. For less heat, cut own on oromit the jalapeos.



CAN (0% OUNCES) CHEDDAR CHEESE SOUP

CUP LO-FAT MILK ()

JAR (6 OUNCES) MILD OR MEDIUM-HOT SALSA

BAG (7 OUNCES) BAKED UNSALTED ORTILLA CHIPS

CAN (6 OUNCES) FAT-FREE REFRIED BEANS

2 JALAPEO CHILES, THINLY SLICED

CUP SHREDDED CHEDDAR CHEESE

1 Preheat oven to 400°F. In 1 3 " by 9" ceramic or glass baking dish, stir

undiluted soup with milk; spread venly. Top with half of sasa and half o chips.

arefully spread beans over chips. Top with remaining chips and salsa. Sprinkle

with jalapeos and heddar.

Bake 20 minutes or until hot.

CL

PER SERVING 1G PROTEI 60G CARBOHYDRATE 2G TOTAL FAT (5G SATRATE) 5GFIBER I 27MG CHOSTRO 1 ,30MG SOIM

T eae a 450ae ue, eve wt 2 umed ee ted wt u e avad ube (65 ae)



BEEF TAMALE PIE

teic, familfienl ecipe.

TOTAL TIME: 5 MINTSMAKES: 4 MAI-DISH SRVINGS

LOG (6 OUNCES) PRECOOKED POLENTA, CUT CROSSISE INTO 8SLICES

PACKAGE (7 OUNCES) FULLY COOKED ROAST BEEF AU JUS

CAN ( OUNCES) DICED TOMATOES ITH GREEN CHILES

2 TEASPOONS CHILI PODER

CUP LOOSELY PACKED FRESH CILANTRO LEAVES

CUP FROZEN CORN KERNELS

4 OUNCES SHREDDED MEXICAN CHEESE BLEND ( CUP)

1 Preheat broiler and position rack as close as possible to heat source Place

polenta slices on cookie sheet and broil 10 to 12 minute or until polnta is

golden on top.

Meanwhile, beef aujus into 12inch skillet. dd tomatoes with their juice and

chili powder; heat to boiling over high heat. Boil 4 to 5 minutes or unti sauce

thickens. While mixture boils, shred beef with wo forks. oarsely chop clantro.

3 Stir frozen corn and beef into tomato mixture; heat through. Remove sacepan

from heat; stir in all but 1 teaspoon cilantro. rrange polenta over beef mixture;sprinkle with cheese and remaining cilantro. over skillet; let stand 2 minutes or

until ceese melts .

CLES

PER SERVING 3G PROTEI 34G CARBOHYDRATE G TOTAL FAT (8G SATRATE) 3GFIBER I 97MG CHOSTRO 8MG SOIM I

T add met fe ad fu, eve wt ade f Cat ad Zu R (40 ae) f a 420aede



SWEET POTATO SHEPHERD' S PIE

Shepher's pie Louisiana stle-with colla greens, sweet potatoe, anCajun spices.

ACIVE TME: 30 MINUTES TOAL ME: HR 10 MINTS


2 POUNDS SEET POTATOES, ASHED

CUP ATER

CUP LO-FAT MILK ()

TEASPOON SALT


TABLESPOON PLUS TEASPOON CANOLA OIL

LARGE ONON (2 OUNCES), FINELY CHOPPED

BUNCH (2 OUNCES) COLARD GREENS, STEMS DISCARDED, LEAVESVERY THINLY SLICED


POUND LEAN GROUND TURKEY (93)

2 TEASPOONS SALT-FREE CAJUN SEASONING

2 TABLESPOONS TOMATO PASTE

TABLESPOON FINELY CHOPPED FRESH FLAT-LEAF PARSLEYLEAVES, FOR GARNISH

1 Preheat oven to 400°F.

In large microwav-safe bowl, combine swee potatoes and f cup water. over

with vented plastic wrap and microwave on igh 1 5 mintes or until tender.

When cool enough to handle, discard peels. In large bowl, mash potatoes with

milk and Y teaspoon each salt and pepper.

3 Meanwhile, in 12-inch skillet, heat 1 tablespoon oil on medium-high. Add

onion and cook 5 minutes or until browned, stirring occasionally. Add collardgreens and Y teaspoon each salt and pepper. ook 1 minute or until just wilted,

stirring. Transfer to medium bowl.

4 In same skillet, heat remaining teaspoon oil. Add garlic and cook 1 5 seconds.

Add trkey and remaining f teaspoon salt. ook 3 minutes or until browned,

breaking meat into small pieces and stirring. Reduce heat to medium and add

ajun seasoning. ook 1 minute, stirring. Add tomato pase and remaining fcup wter. ook 2 minutes, stirring.

5 In 8inch square shallow baking dish, spread half of mashed sweet poatoes.

Top with turkey mixture, then collard greens mixture. Spread remaining sweet

potato mxture on top. Bake 30 minutes or until golden on top. Garnish with

parsley .

CLDES



PER SERVING 19G PROTIN I 36G CARBOHRAT I 9G TOTA AT G SATRATE) GIBER I MG CHOSTRO 35MG SODIM •

C u C te C wt S Butte (30ae) f a dwme 420ae de



SAUSAGE AND POLENTA

Traitional talian polenta can be serve in a variet of was. Here, therecipe is spice up with lean ture sausage an rea to serve in a mere 30minutes


LOG (6 OUNCES) PLAIN PRECOOKED POLENTA, CUT INTO 8ROUNDS

2 TABLESPOONS GRATED PECORINO-ROMANO CHEESE

2 OUNCES ITALAN TURKEY SAUSAGE, CASINGS REMOVED

2 MEDIUM ZUCCHINI (8 OUNCES EACH), CUT INTO -INCH CHUNKS

YELLO PEPPER, CUT INTO -INCH CHUNKS

CUP PREPARED MARINARA SAUCE

CUP ATER

Preheat broiler and position rack 5 to 6 inches from heat source. Line cookie

sheet with foil sprayed with nontick cooking spray. Place polenta on prepared

sheet; broil 10 mintes or until golden, without turning over. Sprinkle polenta

with Pcorino; broil 1 minute or ntil cheese melts.

Menwhile, spray nonstick 12-inch skillet with nonstick spray; heat on

medium until hot. Add sausage; cook 8 minutes or until browned, breaking upsausage with side of spoon. Add zucchini and yellow peppe; cook 3 minutes or

until vgetables are ender-crisp, tirring oen. Add marinara and water; simmer,

covered, 8 minutes.

3 Place 2 polenta ronds on each plate; top with sausage sauce .

CALES

PER SERVING ZG PROTEI Z8G CARBOHYDRATE G TOTAL FAT (3G SATRATE) 4GFIBER I 3MG CHOSTRO , MG SOIM I

F a me 420ae mea, add teeeee taw (20 ae) f u



CHORIZO AND PEPPER TORTILLA

traditional Spanish dish, a tortilla is a thc omelet composed of potato,onions, and egg. Our version also features spic chorizo sausage and sautedred peppers.

ACIVE TME: 5 MINUTES TOAL ME: 5 MINTSMAKES: 6 MAI-DISH SRVINGS

POUND SMALL RED POTATOES, THINLY SLICED

TEASPOON SALT


MEDIUM ONION, THINLY SLICED

RED PEPPER, THINLY SLICED

GARLIC CLOVE, CRUSHED ITH PRESS

8 LARGE EGGS

PACKAGE (3¥ OUNCES) FULLY COOKED CHORIZO SAUSAGE, CUTINTO /NCH PIECES

CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED

In 2-quart saucepan, place potatoes with enough water to cover and salt; heat to

boiling on high. Reduce heat to low and simmer 3 to 5 minutes or until tender

when pierced with knife. Drain potatoes; return to pan.

Meanwhile, preheat oven to 350°F. In nonstick -inch skillet with oven-safehandle, heat 1 tablepoon oil on medium 1 minute. Add onion, red pepper, and

garlic; cook 12 minutes or untl vegetables are tender and golden, stirring

occasionally.

3 In large bowl, with fork, mx ggs, chorizo, and parsley until well blnded.

Gently stir in potatos and onion mixture.

4 In same skillet, heat remaining 1 tablespoon oil on medium. Pour n egg

mixture and place in oven. Bake 22 to 24 minutes or until knife inserted in centercomes out clean and top is browned. Remove from oven.

5 enter large round plate upside down on top of skillet. Waring oven mitts toprotect your hands, and grasping plate and skillet rmly together, quickly invert

tortilla onto plate. Slide onto cutting board to serve .

CL

PER SERVING l4G PROTEI G CARBHYDRATE 8G TTAL FAT (5G SATRATE) GFIBER I 98MG CHSTERL I 39MG SIM

F a 405ae u, seve wt 2 us medees tssed wt 00 aes f asam dess ( 0 aes)



STUFFED PEPPERS

For a ealtier tae on tis retro casserole, we stue a colorful mi of bellpeppes wit lean roun beef, wole rains spinac, an cruse tomatoesan toppe tem o wit a sprinle of feta ceese an fres ill.


LARGE RED, YELLO, ORANGE, ANDOR GREEN PEPPERS, ITHSTEMS, IF POSSIBLE


% CUPS BULGUR

TABLESPOON OLIVE OI

ONION, CHOPPED

2 SMALL GARLIC CLOVES, CRUSHED ITH GARLIC PRESS

8 OUNCES LEAN GROUND BEEF (90)

PACKAGE (5 OUNCES) FROZEN CHOPPED SPINACH, THAED ANDSQUEEZED DRY

CUP LOOSELY PACKED FRESH DILL, CHOPPED

CAN (28 OUNCES) CRUSHED TOMATOES

2 OUNCES FETA CHEESE, CRUMBLED CUP)

Y TEASPOON SALT

YTEASPOON COARSELY GROUND BLACK PEPPER

1 ut %-inch-thick slices from top of each pepper; reserve tops, including stems.

Remoe seeds and ribs, and cut thin slice from bottoms so peppers wil stand

uprigh.

Arrange peppers and tops (separately) on same microwae-safe plate. ook,

uncovered, in microwave on Hig 4 minutes. ith tongs, transfer tops to paper

towel. Microwave pppers 4 to 5 minutes longer, until just tender. Invert peppersonto double thickness of paper towels to drain.

3 In microwave-safe large bowl, combine broth and bulgur. ook, uncovered, in

microave on High 1 2 to 1 5 minutes, until bulgur is tender but still slightly

chewy and most of broth is absorbed.

4 Meanwhile, in deep 12-inch skillet, heat oil over medium heat until hot. Add

onion and garlic and cook until onion begins to turn golden, about 5 minutes,

stirring frequently. Remove 2 tablespoons onion mixture and reserve. Ad beef

to remaining onion in skillet and cook until beef is no onger pink, 6 to 8

minutes, breaking up beef with side of spoon. Remove skillet from heat.

5 Into beef in skillet, stir bulgur, spinach, dill, Y cup crushed tomatoes, and 6

tablespoons feta. Fill peppers with bulgur mxture, using 1 generous cup for

each; sprinkle with remaining 2 tablespoons fea. Replace pepper tops. Prehat oven to 350°F. ipe skillet clean.

7 In same skillet, combine remaining tomatoes reserved onion mixture, salt, and

pepper; heat to boiling over medium-high heat, stirring occasionally. Spread



tomato in 2-quart sallow casserole or 8-inch square glass baking dish. Place

peppers in dish, cver with foi, and bake ntil peppers are hot, abut 35

minutes .

CAPER SERVING 24 PROTI 45 CARBOHDRAT 2 TOTAL FA 5 SATRATD) 2FIBER 9M CHOSTRO l 220M SOIM i

F a mete 465ae de, eve wt awede f u aameed Mae Squa ( 00 ae)



AFor family dinners and special ceebrations, nohing beats a oast. njoy classics

like or Roasted Lemon hicken, Turkey Breast with Vegtable Gravy, Roast

Beef ith Horseradish ream, and Mustard-Glazed Fresh Ham. Or srprise

family and friends with our creative takes on the theme, such as od withMushrom Ragout, Soy-Honey Pork Loin, and Glazed Meat Loaf, whichsupplements ground beef with tukey and oats to make a leaner loaf. All are as

comforting as can beand 400 calories or less per serving!

Honey-Mstard Chcken

Roasted Lemon Chicken

Hoisn-Sesame Chicken

Trkey Breast with Vegetable Gray

Mstard-Dill Samon with Herbe Potatoes

Cod with Mshroom Ragot

Glazed Meat Loaf

Meatballs in Spiy Tomato Sace

Roast Beef with Horseradish Cream

Soy-Honey Pork Loin

Mstard-Glazed Fresh Ham

380 alories

30 alories

305 alories

285 calories

335 calories

295 calories

240 calories

250 calories

30 calories

345 calories

340 calories




HONEYMUSTARD CHICKEN

Everhing for ths meal coos in the oven at the same time-the repotatoes, onion, an the chicen breasts.

ACIVE TME: 1 MINUTES · TOAL ME: HR 35 MINTS


POUNDS SMALL RED POTATOES, EACH CUT INTO QUARTERS

JUMBO ONON ( POUND), CUT INTO 8 EDGES


% TEASPOON SALT


4 MEDIUM CHICKEN-BREAST HALVES, SKIN REMOVED

2 TABLESPOONS HONEY MUSTARD

1 Preheat oven to 450°F. In small roasting pan (13" by 9"), toss potatoes and

onion with 4 teaspoons oil, salt, and pepper. Place pan on rack positioned inmiddle of oven and oast 25 minutes.

Meanwhile, place chicken-breast halves in second small roasting pan (13" by

9" ) ; coat chicken with 1 teaspoon oil. In cup, mix remaining 1 teaspoon oil with

honey mustard; set aside.

3 Aer potatoes an onions have baked 25 minutes, remove pan from ovn and

carefully turn pieces with metal spatula. Ret to oven, placing pan on rackpositioned in lower third of oven. Place chicken on rack positioned in upper third

of oven.

4 Aer chicken has baked 10 minutes, brush with hone mustard mxture.

ontinue baking chicken, along with potatoes and onions 12 to 15 minutes

longer until instantread thermometer inserted horizontally into center of breast

registers 1 65 °F ; potatoes and onions should be golden and tender. Serve hot.

CAESPER SERVING 3lG PRTEI 4G CARBHYDRATE G TTAL FAT (lG SATRATE) 5GFIBER I 6MG CHSTR 63MG SDIM

I.a w t



ROASTED LEMON CHICKEN

Lemons an herbs infuse this roaste chicen. Be sure to serve it wih theavorul pan juice.

ACIVE TME: 10 MINUTES TOAL ME: HR 10 MINTS PLS STADI

MAKES: 4 MAI-DISH SRVINS

CHICKEN ( POUNDS)

LEMONS

2 TABLESPOONS CHOPPED FRESH CHIVES

TABLESPOON CHOPPED FRESH TARRAGON LEAVES

TABLESPOON OLIVE OI OR BUTTER, SOFTENED

TEASPOON KOSHER SALT


1 Prehat oven to 450°F. Remove bag with giblets and neck rom chicken cavity;

discard or reserve for another use Place chicken, breast side up, on rack in smallroasting pan ( 13" by 9") .

From 1 lemon, grate 1 teaspoon peel. Place peel in small bowl; stir in chives,

tarragon, and oil. ith ngertip, gently separate skin from meat on cicken

breast, then rub herb mixture on meat under skin. ut all lemons into qarters.

Place quarters from grated lemon inside chicken cavity; reserve remaining lemon

quarters. Tie chicken legs together with string.3 Sprinkle chicken ith salt and pepper.

4 Roat chicken 30 minutes. Add reserved lemon quarters to pan, tossing with

juices. Roast chicken 30 minutes longer, until instant-read termometer inserted

in thickest part of thigh registers 1 65 .

5 hen chicken is done, li from roasting pan and tilt slightly to allow juices

inside cavity to run into roasting pan.

Plac chicken on platter. ith slotted spoon, transfer roasted lemon quaters to

platter with chicken. Let chicken stand 10 minutes to allow juices to set for

easier carving. Skim and discard fat from pan uices. Serve chicken with roastedlemon wedges and panjuices .

CLES

PER SERVING 37 PRTIN I 6 CARBHDRAT 22 TTA AT 6 SATRATE) 3FIBER 6M CHSTERL I 350M SIM

F a 505ae de, eve wt uVeetaeHe Stu (90 ae) ad em Bea Du (55ae) te de



HOISINSESAME CHCKEN

These chicen thihs are brushe with hoisin sauce an sprinle withsesame sees befoe bain. luscious hosin an chili ippin sauce isserve on the sie.


8 SMALL BONE-IN CHICKEN THIGHS (2 POUNDS), SKIN AND FATREMOVED (SEE TIP)

CUP PLUS 2 TABLESPOONS HOISIN SAUCE

2 TABLESPOONS SESAME SEEDS

2 TABLESPOONS CHILI SAUCE

TEASPOONS CHOPPED, PEELED FRESH GINGER

TEASPOONS RICE VINEGAR

TEASPOON CHINESE FIVE-SPICE PODER

Prehat oven to 475°F.

Arrange chicken thighs in 15Y by Y " jelly-roll pan. Into cup, pour 1/ cup

hoisin sauce; use to brush both sides of thighs. Sprinkle with sesame seed. Bake

20 to 25 minutes, ntil instant-read thermometer inserted into thickest part of

thigh rgisters 1 65 F .

Meanwhile, prepare dipping auce In microwave-safe cup, combin chilisauce, ginger, vinegar, ve-spice powder, and remaining 2 tablespoons hoisin

sauce. Just before sering, heat mixture in microwave oven n High 45 seonds,

stirring once. Serve hicken with dipping sauce.

hen removing the chicken skin, youll get a good grip with less mess by

holding the skin wit a paper towel while peeling it away from the meat.

CLPER SERVING 9G PROTEI 4G CARBHYDRATE G TTAL FAT (4G SATRATE) GFIBER I 00MG CHSTERL I 535MG SIM

F a aua 50ae umme e, eve tee at u amat e (205 ae)



TURKEY BREAST WTH VEGETABLE GRAVY

We slimme own this holia centerpiece b servin a ture breastwithout its sin, ereasin the rippins, an thicenin the rav withroaste veetables-but our uests will never now it Use the leovers tomae our umm ure Leovers Pie.

ACIVE TME: 40 MINUTES · TOAL ME: 2 HRS 4 MINTS PS STADI


BONE-IN TURKEY BREAST (6 POUNDS)

TEASPOON SALT


2 MEDIUM ONIONS, EACH CUT INTO QUARTERS

2 STALKS CELERY, CUT INTO 3-INCH PIECES

2 CARROTS, PEELED AND CUT INTO 3-NCH PIECES

3 GARLIC CLOVES, PEELED


CAN (4 OUNCES) CHICKEN BROTH

CUP ATER

1 Preheat oven to 350°F. Rinse turkey breast inside and ot with cold rnning

water and drain well. Pat dry with paper towels. Rub outside of turkey with salt

and pepper. Place turkey, skin side up, on rack in mediu roasting pan (14" by 10")

3 Scatter onions, celery, carrots, garlic, and thyme around tukey in roasting pan.

over turkey with lose tent of fil. Roast turkey 1 hour. Remove foil and roast

1 hour to 1 hour and 1 5 minute longer, checking for doneness during last 30

minutes. Turkey beast is done when instant-read thermometer inserted in

thicket part of breast (not touching bone) regsters 1 65 °F. Internal temperature

of meat will rise to 70°F upon standing.

4 Transfer turkey to warm platter Let stand 15 minutes for easier caring.

5 Meanwhile, prepare gravy Reove rack frm roasting pan. Pour vegetablesand pan drippings into sieve set over 4-cup liquid measure or medium bowl;

transfer solids to blender. Let juies stand until fat rises to op, about 1 minute.

Skim and discard fa from drippings.

Add broth to hot roasting pan and heat to biling, stirring until browned bits

are losened from ottom of pan. Pour broth mixture thrugh sieve into pan

juices in measuring cup.

7 In blender, puree reserved solis with pan juices and water until smooth. Pour

puree into 2-quart saucepan; heat to boiling over high heat. Makes about 4 cups

gravy.8 To serve, remove skin from turkey. Serve sliced turkey with gravy.



Wli

PER SERVNG TURKEY WTHOU SKIN. 63 PRTI CARBHYDRATE 2 TTAL AT( SATRATD) I FBR 174M CSTR I 25M SDIM

Wli

PER \2 CUP GRAV. PRTEI 3 CARBHYRAT I TTA FAT I IBER MCHSTR 25M SDIM .

F a wdea 465ae de, addVeetaeHe Stu (90 ae) ad Heed Rade adTu (80 ae)



MUSTARDDILL SALMON WITH HERBEDPOTATOES

ligh an cream sauce as piquant avor to succulent salmon.



2 OUNCES SMALL RED POTATOES, CU INTO -INCH CHUNKS

2 OUNCES SMALL HITE POTATOES, CUT INTO -INCH CHUNKS

� TEASPOONS SALT

3 TABLESPOONS CHOPPED FRESH DIL

� TEASPOON COARSELY GROUND BLACK PEPPER

4 PIECES SALMON FILLE (6 OUNCES EACH)

2 TABLESPOONS LIGHT MAYONNAISE

TABLESPOON HITE INE VINEGAR

2 TEASPOONS DON MUSTARD

% TEASPOON SUGAR

1 In a 3-quart saucepan, heat potatoes, 1 teaspoon salt, and enough water to

cover to boiling over high heat. Reduce heat to low; cover and simmer until

potatoes are fork-tender, about 1 5 minutes. Drain potatoes and toss with 1

tablespoon dill, f teaspoon salt, and f teaspoon pepper; keep potatoes warm.

Meanwhile, preheat boiler and place rack at closest position to heat ource.Grease rack in broiling pan. Place salmon on ack; sprinkle with teaspoon each

salt and pepper. Broil until just opaque throughout, 8 to 10 minutes. (Instant-read

thermometer inserted horizontally into salmon hould register 145°F.)

3 hile salmon is broiling, prepare sauce In small bow, m mayonnaise,

vinegar, mustard, sugar, remaining 2 tablespoons dill, and remaining Y teaspoon

each salt and pepper.

4 Serve salmon with sauce and potatoes .

CLESPER SERVING 37G PROTIN I 3G CARBOHRAT I G TOTA AT G SATRATE) GFIBER I 6MG CHOSTRO 655MG SODIM I

e u mae te mutad aue, aut w

ea a t et wt 1 tea veetae a eat ded (75 ae) F wt u Rae u (75 ae) f auewt 485ae de



COD WITH MUSHROOM RAGOUT

The rich earthiness of mushrooms meets mild cod to deliver an entre that' slow in calories.



LARGE SEET POTATO PEELED AND CUT INTO ¥-INCH CHUNKS

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

2 LARGE SHALLOTS, THINLY SLICED

¥ TEASPOON SALT

¥ TEASPOON GROUND BLACK PEPPER

2 PACKAGES (0 OUNCES EACH) SLICED MUSHROOMS

2 TABLESPOONS ATER

4 SKINLESS COD FILLETS (6 OUNCES EACH)

CUP PACKED FRESH FLAT-LEAF PARSLEY LEAVES, FINELYCHOPPED

¥ CUP DRY HITE INE

1 Prehat oven to 450°F.

On 1 8 " by 12 " jelly-roll pan, combine sweet potato, 1 tablespoon oil, half of

shallots, and Y teaspoon each salt and pepper. Arrange in single layer on one

side of pan. Roast 1 5 minutes.3 Meanwhile, in 12inch skillet, heat remaining 1 tablespoon oil over mdium

high. Add remaining shallot and ook 2 to 3 minutes or untl tender and golden

brown stirring occaionally. Add mushrooms and water; cook 8 minutes or until

liquid vaporates, strring occasionally.

4 Arrange cod on oter side of roasting pan. Sprinkle with teaspoon each salt and

pepper. Roast alongside potato 8 to 10 mintes or until sh is just opaque

througout. (Instant -read thermometer inserted horizontaly into sh houldregister 1 45 F.)

5 Stir parsley, wine, and remaining f teaspoon each salt and pepper intomushroom mixture. ook 1 minute or until wine is reduced by half.

Divide potato and cod among serving plates. Spoon muhroom ragot over

cod .

CLES

PER SERVING 33G PROTIN I 22G CARBOHRAT I 9G TOTA AT G SATRATE) 4G

FIBER I 5MG CHOSTRO 42MG SODIM 0 •



Pa wt u Ceamed Sa 80 ae fa qu ad ea 475ae de



GLAZED MEAT LOAF

ing groun tue meat an oats to the traitional groun bee basemaes this meat loaf lighter an healthie-but it's just as heart ancomfoting as an olfashione recipe.


CUP QUICK-COOKING OATS

CUP NONFAT MILK

MEDIUM ONION, FINEL CHOPPED

2 PINCHES SALT

LARGE RED PEPPER, FINELY CHOPPED


2 TEASPOONS REDUCED-SODIUM SOY SAUCE

CUP PLUS 2 TABLESPOONS KETCHUP

POUND LEAN GROUND BEEF SIRLOIN (93)

POUND GROUND TURKEY BREAST

3 MEDIUM CARROTS, GRATED

2 TABLESPOONS SPICY BRON MUSTARD


1 Prehat oven to 400°F. Line jelly-roll pan wth foil; lightly coat with nnstickcooking spray. In mdium bowl, stir together oats and milk.

oat bottom of 12inch skillet with nonstick cooking spray; heat over medium.

Add onion and pinch salt; cook 2 to 4 minutes or until onion soens, stirring

occasinally. Add red pepper and garlic; cook 4 to 6 mintes or until pepper

soens, stirring oen. Transfer to medium bowl; refrigerate to cool.

3 Meanwhile, in small bowl, whisk together soy sauce and 1/ cup ketchup.

4 In large bowl, with hands, combine beef, turkey, carrots, oat mixture, ooledvegetale mixture, mustard, remining 2 tablespoons ketchp, remaining pinch

salt, and black pepper until mixed.5 Form mixture into 8" by 4" loaf on prepared pan. Brush top and sides wth soy

ketchup. Bake 45 to 50 minutes, ntil instant-read thermometer inserted in center

registers 1 65 F .

CLES

PER SERVING 5G PRTIN I 17G CARBHRAT I 8G TTA AT 3G SATRATE) 3G

FIBER I 5MG CHSTR 36MG SDIM .



F a ttu meat af de, evewt Maed Ptate wt Bwed O (75 ae) ad teamedBue ut 30 ae) Tta ae f te mea ut 455



MEATBALLS IN SPICY TOMATO SAUCE

Dishes lie meatballs an meat loaf are perfect vehicles for injecting wholegrain healthiness into our iet. Here, crace wheat is ae to the m.The spic tomato sauce is sprinle with feta for Mile Eastern air.

ACIVE TME: 35 MINUTES · TOAL ME: 55 MINTS PS STAGMAKES: 6 MAI-DISH SRVINGS

' CUP COARSE CRACKED HEAT

2% CUPS COLD ATER

ONION

2

TO

POUND LEAN GROUND BEEF (90), PREFERABLY SIRLOIN

CUP LIGHTLY PACKED FRESH MINT LEAVES, CHOPPED, PLUS CUP, TORN

LARGE EGG, LIGHTLY BEATEN

TEASPOON GROUND CUMIN

TEASPOON SALT


TABLESPOON OLIVE OIL

LARGE GARLIC CLOVES, MINCED


TEASPOON CAYENNE (GROUND RED) PEPPER

CAN (28 OUNCES) PLUM TOMATOES IN JUICECUP GOLDEN RAISINS

TABLESPOONS CRUMBLED FETA CHEESE

1 Place cracked wheat in medium bowl; bring 2 cups water to a boil and pour

over wheat. over owl with plastic wrap and let stand 30 minutes. Pour into

large sieve and drain.

Meanwhile, preheat oven to 400°F. Line 1 5Y" by Y" jely-roll pan with foiland spray with nonstick cooking spray. On large holes f box grater, grate

enough onion to make 1/ cup. hp remaining onion and set aside.

3 In large bowl, combine cracke wheat, grated onion, beef, chopped mint, egg,

Y teaspoon cumin, Y teaspoon salt, 1/ teaspon black pepper, and 1/ cp cold

water ntil well blended, but not vermixed.

4 Shape mixture by heaping tablespoonfuls int 24 meatballs. Place 1 inc apart

on prepared pan. Bake until cooked through, about 20 minutes.

5 Meanwhile, in large heavy skilet over medium heat, heat oil until hot. Add

reserved chopped onion and cook until tende and starting to brown, about 8

minutes, stirring often. Stir in garlic, cinnamon, cayenne, and remaining Y

teaspon cumin, Y teaspoon salt, and 1/ teaspoon black pepper; cook until

fragrant, about 30 seconds. Add tmatoes with their juice, raisins, and reaining

Y cup water; bring to a boil over high heat, breaking up tomatoes with ide of

spoon. Reduce heat, cover, and simmer, stirring occasionally, until sauce

thickens, about 20 minutes.



Add meatballs and simmer until meatballs ae hot, about 5 minutes. Sprinkle

with feta and torn mint leaves .

l

PER SERVING 0 PROTIN I CARBOHRAT I 8 TOTA AT 3 SATRATE) 4FIBER I 80M CHOSTRO 76M SODIM

T u te e tet eve me, eve temeata ad aue ve u wea ata (200 ae)

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ROAST BEEF WITH HORSERADISH CREAM

juic seasone sirloin tip roast is the centerpiece of this elicious meal.With a sie of roaste potatoes, it's sure to become a famil favorite. Serveit for inner, or for a special occasion to fee a group.

ACIVE TME: S MINUTES · TOAL ME: 5 MINTSMAKES: 6 MAI-DISH SRVINGS

4 GARLIC CLOVES

2 SPRIGS FRESH ROSEMARY


TEASPOON SALT


POUNDS YUKON GOLD POTATOES, EACH CUT IN HALF (ORQUARTERS IF LARGE)

HOLE (2- TO 2¥-POUND) TRI-TIP (SIRLOIN TIP) ROAST, ELLTRIMMED

CUP HEAVY CREAM

2 TABLESPOONS PREPARED HORSERADISH

¥ TEASPOON DON MUSTARD

¥ TEASPOON HITE INE VINEGAR

1Preheat oven to 475°F. With sie of chefs knife, gently smash 3 garlic cloves;

discar peel. Into small bowl, cruh remaining garlic clove with garlic press. ut

1 rosemary sprig into -inch pieces; set aside. Remove leaves from other sprig;

discar stem. Finely chop leaves and add to bowl with crushed garlic along with

1 teaspoon oil and teaspoon each salt and pepper; set aside.

In 1 8 " by 12 " jelly-roll pan, ombine potatoes, remaining 3 teaspoons oil,

smashed garlic cloves, snipped rsemary, and f teaspoon each salt and pepper

until well mixed. Spread in even layer, making space in center of pan for beef.

Place beef in pan, fat side down; rub with reserved garlic-rosemary mixture.

3Roast 20 minutes r until beef browns. Reset oven control to 350°F. Roast 8 to

10 minutes or until instant-read thermometer inserted into thickest part f beef

registers 145°F; transfer to cutting board. oer loosely; let stand 10 minutes.

Transfer potatoes to platter.

4 Meanwhile, whisk cream, horseradish, mutard, vinegar, and remaining Yteaspon each salt and pepper until well blened. Slice meat thinly; serve with

potatoes and horseradish cream .

CL SPER SERVING 3G PROTEI 6G CARBOHYDRATE 9G TOTAL FAT (G SATRATE) GFIBER I MG CHOSTRO 335MG SODIM



T at wt tate wud a eautfuwt te t tte av f ae auted 2 teaextav e (65 ae e ev) f a 425ae de



SOYHONEY PORK LOIN

Honeso glaze unites sweet potatoes an por tenerloin for a ver tastlowcalorie meal. See photo.

ACIVE TME: 15 MINUTES · TOAL ME: 0 MINTS PS MARINATIN AN STANI


CUP REDUCED-SODIUM SOY SAUCE

2 TABLESPOONS HOISIN SAUCE

2 TABLESPOONS HONEY

TABLESPOON RICE VINEGAR

TEASPOON GRATED, PEELED FRESH GINGER

2 GARLIC CLOVES, CRUSHED

HOLE PORK TENDERLOIN ( POUNDS)

POUNDS SEET POTATOES

TABLESPOON VEGETABLE OIL

TEASPOON SALT


2 GREEN ONONS, CUT INTO SLIVERS

1 Prehat oven to 475°F. In small bowl, whisk soy sauce, hoisin, honey, vinegar,

ginger and half of garlic. Pour into gallon-size zip-tight plastic bag. Add pork;

seal bag and turn until pork is wel coated. Set aside. While pork marinates, peel sweet potatoes. ut each into -inch-thick rounds.

In large bowl, combine oil and remaining garlic. Add sweet potatoes, sat, and

pepper. Toss until well coated.

3 Transfer pork from marinade to center of 1 8" by 1 2" jelly-roll pan, shaking any

excess marinade off into bag. Tuck tapered nds under pork to ensure even

cooking. Arrange sweet potato ronds in single layer on pan around pork. Roast

10 minutes.

4 Meanwhile, transfr marinade to 2-quart saucepan. Heat to boiling on mdium

high. Boil 3 minutes or until syrupy. Transfer alf of marinade to small srvingbowl; set aside. Turn sweet potatoes and pork over. Brush remaining marinade

on pork. Roast 10 to 15 minutes onger, until instant-read thermometer inserted

into thickest part registers 145°F and sweet potatoes are browned. over pork

loosely with foil an let stand 5 minutes.

5 ut pork into -inch-thick slices. Transfer pork and sweet potatoes to large

platter Garnish with green onions and serve with reserved marinade .

CLPER SERVING 30 PROTIN I 37 CARBOHRAT I 8 TOTA AT 2 SATRATE) 4FIBER I 78M CHOSTRO 1 ,23M SOIM



Seve wt Seame Ge Sut (65 ae)f a 40ae mea featu a av



MUSTARDGLAZED FRESH HAM

The perfect centerpiece for a holia buet. Your guests ma n it har tobelieve that this luscious ham is less than 350 calories a serving, but it'strue

ACIVE TME: 0 MINUTES · TOAL ME: HRS MINTS PS STADIMAKES: MAI-CRS SERVIS

HOLE (ABOUT 5 POUNDS) PORK LEG (BONE-IN FRESH HAM)

� CUP PACKED BRON SUGAR

TABLESPOON DRY MUSTARD

TABLESPOON KOSHER SALT


TEASPOON GROUND CLOVES

2� CUPS APPLE CIDER

ROSEMARY SPRIGS FOR GARNISH

1 Preheat oven to 350°F. With knife, remove and discard skin from pork. Trim

excess fat, leaving -inch-thick layer of fat. Place pork on rack in large rasting

pan (1 by Y" ).

In small bowl, combine sugar, mustard, salt, pepper, and cloves. Rub mixture

on top and sides of pork, pressing lightly so it adheres.

3 Roat pork 4 to 5 hours ( 16 t 20 minutes per pound) , or until instant-readthermmeter inserted in tickest part registers 160°F. (Meat near bone may still

be slightly pink.) Temperature will rise to 1 65°F upon standing.

4 When roast is done, transfer to warm, large platter; let stand 20 minute to set

juices for easier caring.

5 Remove rack from roasting pan. Strain pan drippings int medium bowl. Let

stand minute, until fat separate. Skim and discard fat. Return pan drippings tohot roasting pan; add cider and heat to boilng over high heat, stirring until

browned bits are losened from bottom of pan. Boil about 7 minutes r until

sauce thickens sligtly. Strain sauce into gravy boat or serving bowl. Makesabout 2% cups.

Thinly slice roast and serve wit cider sauce. Garnish with rosemary .

CLES

PER SERVING WITH 1 ABLESPOON SAUCE 3 PRTEI 7 CARBHYRATES TTA AT ( SATTD) FIBR 10M CHSTR 30M SDIM i



Sweet Ptate wt Mamaw Meue (00ae) u e Cde Gee (60 ae) mae a fetve 500ae de



BAKFA & BOur Steel-ut Oatmeal plus three fruit and nut swirled variations are a

wholeome and delicious jumpstart on busy mings. But eggs are the utimate

A.M. cmfort food, so we made ure to include lots of irreistible options. Our

rustless Leek and Gruyre Quiche is elegant brunch fare, while our BreakfastTortilla Stack or lassic heese Omelet make an energizing start to any day. Fora bistr-style meal, erve our Frise Salad with a Poached gg; its tossed with a

yummy bacon-shallot vinaigrette. raving something sweet? Our Puffy Apple

Pancake tastes like a decadent treat, but a serving costs you just 300 calories.

Steel-Ct Oatmeal and Variations

Clasic Cheese Omelet

Breakfast Tortilla Stack

Heos Rancheros

Bacon and Eggs oer Asparags

Crstless Leek and Gryre Qice

Oernight Saory French Toast

Ham and Cheese So

Potato Pancakes with Carrot Salad

P Apple Panake

Frise Salad with a Poached Egg

7590 alories

3 5 alories

200 calories

290 calories

235 calories

20 calories

355 calories

295 calories

3 5 calories

300 calories

70 calories




STEELCUT OATMEAL

f ou haven't trie steelcut oats, ou're in for a eliciousl chew, fullavore treat. We've inclue several tast variations.

ACIVE TME: 5 MINTS OTA ME: 30 MITES


3 CUPS WAER

1 CUP STEEL-CUT OAS

PINCH SAT

In medium saucepan, combine water, oats, and salt. Bring to boiling over high

heat. Reduce heat and cover. Simmer until watr is absorbed and oats are tender

but still chewy, 20 t 25 minutes, stirring occasionally.

S

PER SERVNG 3G PROTEIN I 1G CARBOHYRATE G TOTA AT G SATRATD) GFIBER I MG CHOLESTEROL 35MG SODIM 0 •

BBY-AM AMAIn small bowl, mix 1 cup fresh blueberries, 1 cup toaste an choppealmons and 4 teaspoons hone ivide topping among servings of oatmeal.

PER SERVNG 3G PROTEIN I 17G CARBOHYRATE G TOTA AT G SATRATD) G

FIBER I MG CHOLESTEROL 35MG SODIM o

ABY-WA AMA

In small bowl, mix 1 cup rie cranberries, 1 cup choppe walnuts and cup maple srup ivide topping among servings of oatmeal.

S

PER SERVNG 4G PROTEIN I 5G CARBOHYRATE 6G TOTA AT G SATRATD) 3GFIBER I MG CHOLESTEROL 36MG SODIM 0 •



A-IAM AMA

Melt 1 tablespoon butter in mdium skillet over medium-high heat. Add 2peeled, cored, and diced apples Reduce heat to medium; cook apple until

tender, about 8 minutes, stirring a few times. Stir in 1 teaspoon goundcinnamon ivide apples among servings of oatmeal and sprinkle each bowlwith 1 tablespoon brown sugar

Wli

PER SERVNG 3G PROTEIN I 37G CARBOHYRATE G TOTA AT 2G SATRATD) 3GFIBER I MG CHOLESTEROL 59MG SOIM 0 •

Seve te a atea a te vaatwt e aded e (80 ae) ad ea ed aeut (50 ae) a 205 t 320ae tat t u da Oe a e u Baaa Qu Bead ( 170 ae) wt te aatea 245 ae tta



CLASSIC CHEESE OMELET

Here's a classic omelet recipe o ll with our choice o shree cheese.Because cooing time is so short, ou'll nee to have our eggs, seasonings,an llings prepare an at our elbow so ou can give iniviual attentionto each omelet.



8 LARGE EGGS

CUP ATER

TEASPOON SALT



4 OUNCES SHREDDED CHEDDAR, GRUYRE, OR FONTINA CHEESE (CUP)

CHOPPED GREEN ONIONS

TOASED COUNTRY-STYLE BREAD (OPTIONAL)


Place dinner plates in oven to arm. In medum bowl, place eggs, water, salt,

and pepper. With fork, beat 25 to 30 quick strokes to blend mixture ithout

making it uffy. (Oerbeating eggs toughens proteins in whites.)3 In nonstick 8-inch skillet, melt Y tablespoon butter over edium heat. When

butter stops sizzling pour or ladle Y cup egg ixture into skillet.

4 Aer egg mixture begins to set around edges, about 25 to 30 seconds, with

heat-safe spatula, carefully push cooked egg fom side of skillet toward center,

so uncooked egg can reach bottom of hot skilet. Repeat 8 to 10 times around

skillet, tilting as necessary, 1 to 1 minutes.

5 ook until omelet is almost set but still creamy and moist on top. Place skillet

handle facing you, and sprinkle Y cup cheese on half of omelet.

With spatula, fold omelet in half, covering cheese.7 Shake pan gently to loosen any egg or cheese from edge, then slide oelet to

edge of skillet.

Holing skillet above warm plate, tip skille so omelet sides onto plate. Put

plate in oven to keep omelet warm. Repeat with remaining butter, egg mixture,

and cheese to make 4 omelets in all. Sprinkle with green onions. Serve with

toast, if desired.

CAES

PER OMELET. 20G PRTIN 2G CARBHYDRATE 25G TTA AT (lG SATRATD) GFIBER I 55MG CHSTERL I 60MG SIM I



A Dee Butte But (60 ae) ea a ae u tw tea eaut utte (00 ae)ae a we eaat (375 45 ae eetve)



BREAKFAST TORTILLA STACK

Need a breafast that will eep ou full al morning long? Top a wholewheat tortilla with u eggs, fatfree refried beans, and avorful salsa.



CUP CHOPPED RED ONION

2 RIPE MEDIUM TOMATOES (6 TO 8 OUNCES EACH), CHOPPED

CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED

4 LARGE EGGS

4 LARGE EGG HITES

Y TEASPOON SALT


CUP FAT-FREE REFRIED BEANS

TEASPOON GROUND CHIPOTLE CHILE

4 (7-INCH) HOLE-HEAT TORTILLAS

1 In 1 up ice water soak chopped onion 10 minutes; drain well. In small bowl,

combine onion, tomatoes, and cilantro; set aside.

In medium bowl, with wire whisk or fork, beat whole eggs, egg white, salt,

and pepper until blended.

3 Spray nonstick -inch skillet with cooking pray; heat on medium 1 minute.Pour egg mixture into skillet; cook about 5 mintes or until egg mixture is set but

still moist, stirring occasionally.

4 Meanwhile, in microwave-safe small bowl, mx beans and chipotle chile.

over with vented plastic wrap; heat in microwave on High 1 minute o until

hot.

5 Plac stack of torillas between damp paper towels on microwave-safe plate;heat in microwave on High 10 to 15 second to warm. To serve, laye each

tortilla with eggs, beans, and salsa .

CA

PER SERVING 13G PROTEI 29G CARBHYDRATE G TOTA AT G SATRATD) 3GFIBER I 6MG CHSTERL I 635MG SIM 0 Q

Wat t seve ts f u? Add a sde fGeJaae Saw (65 aes) ad af a aefut (50aes) f a 315ae mea



HUEVOS RANCHEROS

Fast an avorful, these Meicaninspire bae eggs are ieal for brunch.Baing rather than fring the tortilla cup eeps the calories an fat inchec.

ACIVE TME: 15 MINUTES · TOAL ME: MINTSMAKES: 4 MAI-DISH SRVINGS

4 (6-INCH) CORN TORTILLAS

NONSTICK COOKING SPRAY

JAR (6 OUNCES) MILD LO-SODIUM SALSA

CUP CANNED BLACK BEANS, RINSED AND DRAINED

CUP FROZEN CORN KERNELS

3 GREEN ONONS, SLICED

TEASPOON GROUND CUMIN

4 LARGE EGGS

CUP LOOSELY PACKED FRESH CILANTRO LEAVES, THINLY SLICED

AVOCADO, SLICED INTO THIN EDGES

1 Preheat oven to 350°F. On 5" by " jelly-roll pan, invert four 6ounce

custard cups. With kitchen shears, make four evenly spaced -inch cuts, from

edge tward center, around each tortilla. Lightly spray both ides of tortillas with

cooking spray and drape each over a custard cp. Bake tortilla cups 8 mintes oruntil glden and crip.

Meanwhile, in nnstick 2-inh skillet, combine salsa, beans, corn, green

onions, and cumin; heat to boiling over medium heat. over and cook 3 minutes

to blend avors.

3 With large spoo, make four indentations in salsa mixture, spaced evenly

around skillet. One at a time, break eggs into cup and gently pour into

indentations. over and simmer 8 to 10 minute or until eggs are set or coked to

desired doneness.

4 To serve, set each tortilla cup o plate. Spoon egg with some salsa mxture intoeach trtilla cup. Spon any remaning salsa mixture around and on eggs i cups.

Sprinkle with cilantro; serve with avocado wedges.

CL

PER SERVING G PROTI I 4G CARBOHDRAT G TTAL FA G SATRATD) lGFIBER 3MG CHSTERL

I63MG SIM

F t Mecate ruc favrte wtur et e Tage (95 are eac) fr a 385cre ea



BACON AND EGGS OVER ASPARAGUS

Here' a bistrostle tae on classic bacon an eggs serve over roastethmescente asparagus.



8 SLICES BACON

POUND ASPARAGUS SPEARS, TRIMMED

TEASPOON FRESH THYME LEAVES, CHOPPED


8 LARGE EGGS

Y TEASPOON SALT

3 TABLESPOONS PACKED FRESH FLAT-LEAF PARSLEY LEAVES,CHOPPED

TABLESPOON FRESH DILL, CHOPPED

1 Preheat oven to 475 °F. In 18 " by 1 2 " jellyroll pan, arrange bacon slices insingle layer, spacing f inch apat. Roast 8 to 9 minutes o until browned and

crisp. Transfer to paper-towel-lined plate; set aside. rain and discard excess

bacon fat in pan, leaving thin lm of fat.

Add asparagus to pan in single layer. Roll in fat until evenly coated. Arrange

so that bottoms of spears touch one long side of pan. Sprinkle thyme and fteaspon pepper on asparagus. Roast 8 to 10 minutes or until asparagus spears

are tender and browned.

3 arefully crack eggs, without beaking yolks (see Tip) , directly onto asparagus

spears staggering if necessary and spacing f inch apart. arefully return pan to

oven. Roast 5 to 6 minutes or until whites are just set and yolks are still runny.

Sprinkle salt and remaining Y teaspoon peppr on eggs. Return bacon to pan;

sprinke eggs and aparagus with parsley and dill. To serve, use wide spatula to

transfer to individual serving plats.

I youre worried about breaking the egg yolks, crack each egg, one at a

time, into a small cp or bowl before pouring it onto the asparagus .

CL

PER SERVING 18G PROTIN I 4G CARBOHDRAT 6G TOTA AT 5G SATRATE) GFIBER I 35MG CHOSTEROL I 5MG SOIM 0



F a 345ae eaat u, add ae weweat tat w tea taatee aae 0 ae)

THE NUTRITIONAL BENEFITS OF EGGS



ggs got a bum rap for years. es, the yolk f an egg doe contain

cholesterol, but as hundreds of studies can attest, if eaten in moderation

eggs wont raise a persons overall cholesterol level. And eggs have so

much to offer nutritionally. A ingle egg is a good source of selenium,

which provides antioxidant prtection; iodine, vital to thyroid function;energy-producing vitamin and protein.



CRUSTLESS LEEK AND GRUYRE QUICHE

This delicate custard is so smooth and tasty, ou'll never miss the pastr.nd did we mention that b loing it, we've saved ou 00 calories and 13grams of fat per serving? See photo.


POUND LEEKS

TABLESPOON OLIVE OI

TEASPOON SALT

6 LARGE EGGS

2 CUPS HOLE MILK



4 OUNCES GRUYRE CHEESE, SHREDDED ( CUP)

1 Preheat oven to 350°F. Grease -inch quiche dish or 9-inch deep-dish pie

plate. ut off roots and dark gren tops from leeks; discard any tough outer

leaves. ut each leek lengthwise in half, then crosswise into -inch-wide slices.

Rinse leeks in large bowl of col water, swishing to remove sand. With hands,

transfer leeks to clander to drain, leaving sand in bottom of bowl. Repeat

process, changing water several tmes, until all sand is removed. Shake clanderto remve excess water from leeks.

In nnstick 1 2-inch skillet, heat oil on medium. Add leeks and 1/ teaspon salt

and cook 12 to 1 4 minutes or until leeks are tender and browned, stirring oen.

Transfr leeks to quche dish; spread evenly.

3 Meanwhile, in bowl, with wire whisk, beat eggs, milk, cornstarch, pepper, and

remaining 1/ teaspon salt until well blended.

4 Pour egg mixture over leeks in dish. Sprinkle with Gruyre. Bake 30 to 35

minutes or until knife inserted in center comes ut clean. ol on wire rack for 5

minutes .

CLES

PER SERVING 16G PROTEI lG CARBHYDRATE G TTAL FAT (8G SATRATE) GFIBER I MG CHSTERL I 35MG SIM

dd Ove Fe (130 ae) f a tuat u tat a u 390 ae tta



OVERNIGHT SAVORY FRENCH TOAST

This savory take on French toast fees eight people-an the cheesecustecombo of brea, eggs, an Gruyre rests in the refrigerator overnight so youcan sleep in.

ACIVE TIME: 5 MITES · OTAL TIME: HUR 5 MITES PLS CHIIG ADSTANINGMAKES: 8 MAI-DISH SRVINGS

6 LARGE EGGS

2 CUPS MILK

TABLESPOON DON MUSTARD

TEASPOON SALT

TEASPOON GROUND BLACK PEPPER CUP SNIPPED FRESH CHIVES PLUS ADDITIONAL FOR GARNISH

LOAF (9 ONCES) FRENCH BREAD (PREFERABLY DAY -OLD)

6 OUNCES GRUYRE CHEESE, SHREDDED ( CUPS

1 Grease shallow 1 -quart ceramic baking dih. In medium bowl, whisk eggs,

milk, mustard, salt, and pepper until well blended. Stir in chives.

ut bread into /-inch-thick slices. Arrange half of slices in bottom of prepared

baking dish, overlapping to t. Pur half of egg mixture over bread and sprinkle

with two-thirds of Gruyre. oer with remaining bread, overlapping slices.Pour remaining egg mixture over bread; gently press down to help bread absorb

egg mixture. Sprinkle with remaining one-third of Gruyre. over and

refrigerate overnight.

3 Preheat oven to 350°F. Bake 50 to 60 minutes or until pued and golden and

tip of knife inserted in center comes out clean, covering top during last 15

minutes if browning too quickly. Let stand 10 minutes to set custard efore

serving. Sprinkle with snipped chves .

CLDESPER SERVING 22G PRTI I 20G CARBHDRAT 20G TTAL FAT llG SATRATE GFIBER I 2 4MG CHSTERL I 95MG SIM

F added te, eve wt a Jmm Deatuke auae k (55 ae) f a 4 10ae mea



HAM AND CHEESE SOUFFL

Ham and pepper jack cheese partner up in his light and u sou thatcan be served for brunch or dinner with a simple green salad.

ACIVE TME: 0 MINUTES · TOAL ME: HR 10 MINTS




CUPS REDUCED-FAT MIK (2), ARMED

6 OUNCES PEPPER JACK CHEESE, SHREDDED ( CUPS)

4 LARGE EGGS, SEPARATED

3 OUNCES SMOKED HAM, CHOPPED CUP)

CAN (4 OUNCES) CHOPPED MILD GREEN CHILES, DRAINED

LARGE EGG HITE

1 Preheat oven to 325°F. Grease 2-quart sou dish. In heavy 2-quart saucepan, melt butter over low heat. Add our and ook 1

minute, stirring. With wire whisk, gradually mix in milk. ook over medium

heat, stirring constantly, until saue thickens and boils.

3 Redce heat to low and simmer 3 minutes, stirring frequntly. Stir in Pepper

jack and cook, stirrng constantly, just until sauce is smooth. Remove sacepan

from heat.4 In medium bowl, with whisk, lightly beat egg yolks; gradually whisk in hot

cheese sauce. Stir in ham and chiles.

5 In large bowl, with mixer on hgh speed, beat all egg whites until stiff peaks

form when beaters are lied. With rubber spatula, gently fol one-third of beaten

egg whites into cheese mixture. Fld in remaining whites jus until blended.

Pour mixture into prepared sou dish. Bake about 50 minutes or until ouis puffd and golden brown and knife inserted 1 inch from ege comes out clean.

Serve mmediately .

CES

PER SERVING 7G PRTIN I 9G CARBHDRAT G TTA AT 9G SATRATE) GFIBER I 83MG CHSTERL I 595MG SIM

Add a me ee aad wt 2 aeeduedfat de (75 ae) ad e f u C Mu (145ae) f a 515ae utte mea



POTATO PANCAKES WITH CARROT SALAD

To a a little color to these pancakes, substitute 1 cup shree rawzucchini for an equal amount of hash brown potatoes. Scrub the zuchinirst an pat it r-but on't peel o the prett green skin.


CARROT SALAD

PACKAGE ( 0 OUNCES) SHREDDED CARROTS

CUP PACKED FRESH PARSLEY LEAVES


TABLESPOON EXTRA-VRGIN OLIVE OIL

TEASPOON SALT

POTAO PANCAKES

CUP VEGEABLE OIL

TEASPOON SALT


2 LARGE EGGS

BAG (20 OUNCES) REFRIGERATED SHREDDED HASH BRONPOTATOES (4 CUPS)

2 GREEN ONONS, THINL SLICED

1 Preheat oven to 200°F. Line cookie sheet wit paper towels.

Meanwhile, prepare salad In bowl, toss carrots, parsley, lemon juice, oil, and

salt.

3 Prepare potato pancakes In 12-inch skillet, heat oil over medium-high heat

until very hot. In bowl, mix salt, pepper, and eggs. Add potatoes and green

onions and stir until well mixed.

4 rop mixture by sant Y cups into hot oil to make 4 pancakes; atten each into

4-inch oval. ook until golden on both sides, 5 to 7 minutes. With lotted

spatula, transfer pancakes to cookie sheet; kep warm in oven. Repeat withremaining mxture to make 8 pancakes.

5 Serv each pancake with carrot salad on the side.

CLES

PER SERVING 8G PROTEI 38G CARBOHDRAT 5G TOTA AT G SATRATE) 5GFIBER I 93MG CHOSTRO 9 MG SODIM e



If u e, t te e wt uuweeteed eue (25 e) 2 te eduedft ue (40 e)



PUFFY APPLE PANCAKE

When ou want pancakes, these skilletbrowne apples toppe with a lightbatter an bake are a great lowcalorie opton.

COOK ME: 45 MIES · TOAL TIME: 5 MINS



CUP PLUS 2 TABLESPOONS SUGAR

CUP ATER

6 MEDIUM GRANNY SMITH OR NETON PIPPIN APPLES (ABOUT 2POUNDS), PEELED, CORED, AND EACH CUT INTO 8 EDGES

3 LARGE EGGS

% CUP MILK% CUP ALL-PURPOSE FLOUR

TEASPOON SALT

1 Prehat oven to 425°F. In 12-inh skillet with oven-safe handle, heat buter, Ycup sugar, and water to boiling over medium-high heat. Add apple wedges; cook

about 5 minutes, stirring occasionally, until apples are golden and sugar mixture

begins to caramelize.

Meanwhile, in blender on medim speed or in food procesor with knife blade

attached, blend egg, milk, our, salt, and remaining 2 tablespoons sugar untilbatter is smooth.

3 When apple mixtre in skillet is golden an lightly caramelized, pour batter

over apples. Place skillet in oven; bake pancake 1 5 minutes or until puffed and

golden. Serve immediately.

CLES

PER SERVNG 6G PROEIN I 5G CARBOHYRAE 8G OA A G SARAD) 3GFIBER 2 1 MG CHOLESEROL 8 MG SOIM .

T ea ev w 2 u mxed ee u 1tae mae u (85 e) f a 385ae mea



FRISE SALAD WITH A POACHED EGG

This delicious bistrostle dish tops a bacon and shallot vinaigrette ossedsalad with a poached egg. For the salad, use frise, a member of the chicorfamil with feather leaves and a mildl bitter avor, or mied bab greens.


3 SLICES BACON, CUT INTO ¥-INCH PIECES

2 OUNCES FRISE OR 2 BAGS (5 TO 6 OUNCES EACH MIXED BABSALAD GREENS

MEDIUM SHALLOT, MINCED

2 TABLESPOONS HITE INE VINEGAR

TEASPOON DON MUSTARD

TEASPOON SALT

TEASPOON COARSELY GROUND BLACK PEPPER PLUS MORE FORSERVING


6 LARGE EGGS

1 In 2-quart saucepan, cook bacon on medim 5 minutes or until brwned,

stirring occasionally.

Meanwhile, in 12-inch skillet, heat 1 inch ater to boilig on high to poacheggs i later. Trim and discard stem ends from frise; cut leaves into bite-size

pieces. Place greens in large bowl.

3 Remove saucepan from heat. With slotted spoon, transfer bacon to paper

towels to drain; discard all but 1 tablespoon bacon fat.

4 Into bacon fat remaining in skillet, whisk shallot, vinegar, mustard, salt, and fteaspon pepper. In slow, steady stream, whisk in oil until cmbined. Ad warm

vinaigrette to bowl with frise and toss until evenly coated.

5 Redce skillet heat to medium to maintain water at gentle simmer. Break eggs,

one at a time, into cup. Holding up close to surface of water, slip in each egg.ook eggs 3 to 5 minutes or until whites are se and yolks begin to thicke. With

slotted spoon, li ot each egg and quickly dran, still in spoon, on paper towels.

To sere, divide frise among salad plates; top with bacon and egg. Sprinkle

egg with black pepper.

CU

PER SERVNG 8G PROTEIN I 4G CARBOHRAT I 13G TOTA AT G SATRATD) 2GFIBER I 2 6MG CHOSTEROL I 31 5MG SOIM



Seve e f u Oatea Sut (235 ae) te de f a 405ae u u



IRRESISTIBLE ADD-ONS

To make your meal planning a breeze, we've organizedhe addon recipes in he following chapers by calorie

counfrom lowes o highes. Choose your main dish

from he preceding chapers, hen selec one or more of

hese emping addons So, if you 're preparng our

MusardGlazed Fresh Ham (340 calories), you could

add on our Ligh Poao Salad (160 calories) o creae a

500calorie dnner. Or you could enjoy wo lowercalorieaddons insead: Swee Poaoes wih Marshmallow

Meringue (100 calories) plus Apple Cider Greens (60

calories)and your meal will sill add up o 500 caloriesoal. I 's hat easy!



A BA & FFIMashed potatoes, corn bread, sungsomtimes the main dish is just an

excuse to dig into cmforting sides like these. We offer skinny takes on al of the

above, plus lighter versions of potato skins, featuring reduced-fat sour cream and

Pecorino; potato saad, utilizing low-fat buttemilk and light mayonnaise; andbaked rather than fried French fies. njoy or dill buttermilk biscuits with a

bowl f soup or, fr breakfast, try our whole-wheat banana bread or oatmeal

sconut, a tantalizing cross betwen scones and doughnuts.

Dill-Pepper Bttermilk Biscits

Vegetable-Herb Stng

Sweet Potatoes with Marshmallow Meringe

Slimmed-Down Potato Skins

Oen Fries

Golden Corn Bread and Mns

Light Potato Salad

Banana Qick Bread

Mashed Potatoe with Browned Onions

Oatmeal Scont

0 alories

90 alories

00 alories

20 calories

30 calories

45-75 calories

0 calories

70 calories

75 calories

235 calories

I '31C·B·l 30 nu r J • ,1 eal 6 Hig fbE = ME �d - sl o ck



DILLPEPPER BUTTERMILK BISCUITS

These eas, savor biscuits go well with salas, soups, an stews. Popleovers into a zipseal bag an freeze up to one month; reheat n thetoaste oven.

ACIVE TME: 15 MINUTES TOAL ME: 3 MINTSMAKES: 2 BISCITS

2 CUPS ALL-PURPOSE FLOUR

2 TEASPOONS BAKING PODER

TEASPOON BAKING SODA


TEASPOON SALT

CUP VEGEABLE SHORTENING

% CUP BUTTERMILK

3 TABLESPOONS CHOPPED FRESH DILL

1 Preheat oven to 450°F. In large bowl, combine our, baking powder, baking

soda, pepper, and slt. With pastry blender or two knives ued scissors-fashion,

cut in shortening ntil mixture resembles coarse crumb. In cup, combine

buttermilk and dill; stir into our mixture just until mixtue forms so dough

that leaves side of bowl.

2 Tu dough onto lightly oured surface; knead 6 to 8 times or jut untilsmooth. With oured rolling pin, roll dough f inch thick.

3 With oured 2-inch biscuit ctter, cut out rounds without twisting utter.

Arrange biscuits on ungreased cookie sheet, 1 inch apart.

4 Pres trimmings together; reroll and cut out additional biscuits. Bake 1 2 to 14

minutes or until golden. Serve wam .

CAL�R I ES

PER BISCUIT. G PROTIN 9G CARBOHDRAT 2G TOTA FAT G SATRATE) G FIBER MG CHOSTRO lMG SODIM •



VEGETABLEHERB STUFFING

Here' a classic stung to eno on holias or whenever ou hae thecraving. See photo.

ACIVE TME: 0 MINUTES TOAL ME: HR 0 MINTS

MAKES: SID-DISH SERVIS

2 OUNCES SLICED FIRM HITE BREAD

TABLESPOON OLIVE OI

CARROT, FINELY CHOPPED

STALK CELERY, FINELY CHOPPED

SMALL ONON, FINELY CHOPPED

CUP LOOSELY PACKED FRESH PARSEY LEAVES, COARSELY

CHOPPED TEASPOON POULTRY SEASONING

TEASPOON SALT


CUPS CANNED CHICKEN BROTH

1 Preheat oven to 400°F. Grease shallow 1 Y- to 2-quart aking dish and set

aside.

2 Arrange bread slices on a large ookie sheet and toast in oen 16 to 1 7 minutes

or until golden and dry, turning oer halfway through toasting.3 Meanwhile, in nonstick -inc skillet, heat oil over medium heat unil hot.

Add carrot, celery, and onion and cook, stirring occasionally until vegetables are

tender and lightly browned, about 12 minutes.

4 Remove skillet from heat, then stir in parsley, poultry easoning, sat, and

pepper.

5 With serrated knife, cut toasted bread into Y-inch cubes then place in very

large bowl. Reset oven control to 325°F. Add broth and vgetable mixture to bread in bowl and toss until bread is

evenly moistened.7 Spoon stung int prepared baking dish. oer with foil and bake 30 minutes.

Remoe foil and bake 1 5 to 20 minutes longer r until heated through and lightly

browned on top.

C .mRIES

PER2-CUP SERVING. 3 PRTIN 16 CARBHYDRATE TTA AT ( SATRAT) I IBR I M CHLSTR 7M SDIM .



SWEET POTATOES WITH MARSHMALLOWMERINGUE

To moernize this crowpleaser, we microwave the potatoes beforemashing an toppe them with meringue mouns-a lesssugar substitutefor the mini marshmallows mae popular in the 1950s.


MAKES: 12 SID-DISH SERVIS

3 POUNDS SEET POTATOES

2 TABLESPOONS PURE MAPLE SYRUP

TABLESPOON PACKED DARK BRON SUGAR

TABLESPOON FRESH LEMON JUICEY TEASPOON GROUND ALLSPICE

TEASPOON SALT

3 LARGE EGG HITES

TEASPOON CREAM OF TARTAR

CUP GRANULATED SUGAR

1 Preheat oven to 400°F. Pierce sweet potatoes all over with tip of knife; place in

large microwave-safe bowl. over with vented plastic wrap and microwave on

High 1 5 to 17 minutes or until very tender when pierced with fork; drain. When

cool enough to handle, peel potates and return to bowl.2 To bowl with sweet potatoes, add maple syrup, brown sugar, lemon juice,

allspic, and salt. Mash potatoes with potato masher until smooth. Transfer to 2-

quart casserole dish. (If making ahead, cover and refrigerate up to ovenight,

then bake in 400°F ven for 15 minutes or until heated through.)

3 Prepare meringue In large bowl, with mixe on high speed, beat egg whites

and cream of tartar until so peaks form. Sprinkle in granulated sugar, 2

tablespoons at a time, beating until sugar dissolves and meringue stands in stiff,

glossy peaks when beaters are lid.

4 Transfer meringue to large piping bag tted with Y-inch plain tip or to heavyduty gallon-size zip-tight plastic bag with one corner cut t form Y-inch hole.

Starting at one side of casserole dish, pipe meringue in mall mound onto

surface of sweet poatoes, covering entire surface. Bake 6 t 8 minutes or until

meringue is golden.

CAL�R I ES

PER SERVING. 2 PRTEI 23 CARBHRAT TTA FAT 2 FIBR MCHSTR 90M SDIM . i



SLIMMEDDOWN POTATO SKINS

ur version of these tast apps weighs in at just 120 calories per servingversus the classic's 350-an has oneh the saturate fat. ur secret?Lighter ingreients (reucefat sour cream, Pecorino cheese) that pack alot of avor.

ACIVE TME: 35 MINUTES · TOAL ME: HOR 1 MINTS

MAKES: 8 APPTIZER SERVIGS

4 LARGE BAKING POTATOES ( 2 OUNCES EACH), ELL SCRUBBED

4 SLICES CENTER-CUT BACON

TABLESPOON EXTRA-VRGIN OLIVE OIL

Y TEASPOON SALT


CUP REDUCED-FAT SOUR CREAM

OUNCE PECORINO ROMANO CHEESE, FINELY GRATED

LARGE RIPE TOMATO (0 TO 2 OUNCES), FINELY CHOPPED

2 TABLESPOONS SNIPPED FRESH CHIVES


2 With fork, pierce each potato three times. Place potatoes n parchment paper.

Microwave on Hig 8 minutes. Turn over; microwave on High 10 minutes

longer or until tender. over with kitchen towel; let cool.3 Meanwhile, in 18 by 12" jelly-roll pan, arrange bacon in single layer Roast

10 to 1 2 minutes or until browned and crisp. rain on paper towels. When cool,

crumbe. iscard fat from pan bt do not wipe clean; set pan aside. Reset oven

contro to 475°F.

ut ach potato in quarters lengthwise. With spoon, scoop potato from skins,

leaving about 1/ inch of potato with skin and being careful not to break trough

skin. Reserve cooked potato esh for another use.

5 Arrange skins, skin side up, in single layer on reserved pan. Brush with oil;

sprinkle with salt and pepper. Roat 1 3 to 15 minutes or until browned and crisp. Transfer, skin sides down,

to serving plate.

7 To assemble, spread 1 teaspoon sour cream on each skin. Top with Peorino,

tomato, bacon, and chives.

CALOR I ES

PER SERVNG 4G PROTEIN I 16G CARBOHYDRATE 5G TOTAL FAT (2G SATRAT) 3G

IBER I 3MG CHOLSTROL 16MG SOIM .



OVEN FRIES

You won't miss the fat in these hancut "fries. The bae beautifull witha spritz of nonstic cooing spra an a sprinle of salt an pepper.


MAKES: 4 SID-DISH SRVINGS

NONSTICK COOKING SPRAY

3 MEDIUM BAKING POTATOES (8 OUNCES EACH)

TEASPOON SALT


1 Prehat oven to 500°F. Spray two 15Y" by Y " jelly-roll pans or large cookie

sheets with nonstick cooking spray.

2 Scrub potatoes well, but do not peel. ut each potato lengthwise in half, then

cut lengthwise into -inch-thick lices. Place potatoes in medium bowl ad toss

with salt and pepper.3 Divide potato slices between pans and spra potatoes wih nonstick coking

spray. Roast potates until tender and lightly browned, about 20 minutes,

rotating pans between upper and lower racks halfway throug .

.mRIES

PER SERVNG 4G PROTEIN I 8G CARBOHYDRATE lG TOTAL FAT (G SATRAT) 3G

IBER I MG CHOESTER 35MG SDIM 0 •



GOLDEN CORN MUFFINS

This sightl sweet batter can be bake into muns or a tener square.

ACIVE TME: 1 MINUTES TOAL ME: 3 MINTSMAKES: 12 MFFIS


% CUP CORNMEAL

3 TABLESPOONS SUGAR

TABLESPOON BAKING PODER

% TEASPOON SALT

CUP MILK

4 TABLESPOONS BUTTER OR MARGARINE, MELTED

LARGE EGG

1 Prehat oven to 425°F. Grease twelve 2Y-inch mun-pan cups.

2 In medium bowl, with wire whsk, stir our, cornmeal, sugar, baking powder,and salt. In small bowl, with fork, beat milk, melted btter, and egg until

blended. Add egg mixture to ur mxture; stir just until our is mostened

(batter will be lumpy) .

3 Fill each mun cup two-thirds full. Bake until golden and toothpick inserted

in cener of mun comes out clean, about 20 minutes. Immediately remove

mufns from pans. Serve warm, r cool on wire racks .

•CALOR I ES

PER MFIN. 3G PRTIN 19G CARBOHYRAT 7G TOTA FAT 4G SATRAT) G IBER

MG CHOLSTERO 25MG SODIM 0 i

BAGrease 8-inch squar baking pan. Prepare as directed above but use 7 cup milkSprea batter evenly in prepared pan. Bake until golden and toothpick inserted in

center comes out clean, 20 to 25 minutes. t corn bread into squares; serve

warm. Makes 9 sidedish servings.

CALOR I ES

PER SERVNG. 3G PROTEIN 2G CARBOHYDRATE G TOTAL FAT (2G SATRAT) G

IBER 3MG CHOESTER 385MG SDIM 0 i



LIGHT POTATO SALAD

health variation on the cookout classic, this potato sala utilizesbuttermilk an light maonnaise.

TOTAL TIME: 1 HOR

MAKES: 6 SI-ISH SRVINGS

2 POUNDS SMALL RED POTATOES, SCRUBBED, EACH CUT INQUARTERS

% TEASPOON SALT

2 TABLESPOONS DRY HTE INE

2 TABLESPOONS FRESH LEMON JUICE

CUP BUTTERMILK

2 TABLESPOONS LIGHT MAYONNAISETABLESPOON DON MUSTARD


CUP PACKED FRESH BASIL LEAVES, VERY THINL SLICED

CHOPPED FRESH CHIVES FOR GARNISH

1 In 5-quart saucepot, place potates and enough cold water to cover by 2 inches.

over and heat to biling on high. Add Y teaspoon salt. Reduce heat to mdium

low; simmer, covered, 8 to 10 minutes or until tender. rain well and transfer to

large bowl.2 To bowl with potatoes, add wine and 1 tablespoon lemon juice. Toss gently

until well mixed. ool to room temperature.

3 Prepare dressing In large measuring cup, wi wire whisk, stir buttermilk,

mayonnaise, mustard, pepper, and remaining 1 teaspoon salt and 1 tablespoon

lemon juice until well blended. (ressing can be made up to 3 days ahead. over

and refrigerate.) To bowl with poatoes, add dressing and bail. Toss gently until

evenly coated. Garnsh with chives .

Wli

PER SERVNG 4G PROTEIN I 32G CARBOHYRATE 2G TOTA AT G SATRATD) 3GFIBER I 2MG CHOLESTEROL 135MG SOIM .



BANANA QUICK BREAD

Mae with white wholewheat our to up the ber quotient, our sweet,moist banana brea is a elicious quick breakfast, snack, or essert.

ACIVE TME: 15 MINUTES TOAL ME: HOR 15 MINTS

MAKES: 12 SRVINGS

2 CUPS HITE HOLE-HEAT FLOUR (SEE TIP)

TEASPOONS BAKING PODER


TEASPOON SALT


CUP PACKED BRON SUGAR

2 LARGE EGG HITES

LARGE EGG

4 RIPE BANANAS, MASHED ( CUPS)

CUP BUTTERMILK

3 TABLESPOONS VEGETABLE OIL

1 Preheat oven to 350°F. Lightly coat 9" by 5 " loaf pan with nonstick baking

spray.

2 In medium bowl whisk together our, baking powder and soda, salt, and

cinnamon.3 In large bowl, with mixer on medium-high speed, beat sugar, egg whits, and

egg until almost doubled in vlume. On medium speed, beat in bananas,

buttermilk, and oil ntil well combined.

4 With rubber spatla, gently fold in our mixture until just ombined.

5 Pour batter into prepared pan, smoothing top. Bake 1 hor or until tothpick

inserted in center comes out clean. Let cool in pan on wire rack 10 minutes. Remove from pan and let cool

completely on wire ack. an be tored, tightly wrapped, at room temperaure up

to 3 days or in freezr up to 1 month.

White whole-wheat our is milled from an albino variety of wheat. Its as

healthy as traditional whole wheatwith the same levels of ber, nutrients, and

mineralsbut it has a lighter texture that makes it perfect for baked good. Gold

Medal and King Arthur Flour make it, and there are alo health-food-store

option to choose frm.

CALOR I

PER SERVNG 4G PROTEIN I 3G CARBOHYDRATE G TOTAL FAT (G SATRAT) 4G

IBER I 6MG CHOLSTROL 22MG SOIM .



MASHED POTATOES WITH BROWNED ONIONS

caramelize onion topping makes mashe potatoes even more irresistible.Who knew that was possible? Consier makng etra browne onions-thema be as popular as the potatoes!



3 TABLESPOONS BUTTER

POUND SPANISH ONIONS, EACH CUT IN HALF, THEN THINLY SLICED

2 TEASPOONS CIDER VINEGAR

3 MEDIUM BAKING POTATOES (8 OUNCES EACH), PEELED, EACH CUTINTO QUARTERS

CUP HOLE MILK, ARMED

% TEASPOON SALT


1 In 12-inch skillet, melt butter over mediumlow heat. Add onions, stirring to

coat. over and cook 10 minutes or until onions soten, stirring occasionally.

Uncover; increase heat to mediu and cook 1 5 minutes longer or until onions

are very sot, browned, and reduced to % cup, stirring frequently. Stir in inegar

and set aside.

2 Meanwhile, in 3-quart saucepan, place potatoes and enough water to cover;heat to boiling over high heat. Rduce heat to low; cover and simmer 1 5 to 20

minutes or until potatoes are tendr. Reserve 1/ cup potato cooking water. Drain

potatoes.

3 In saucepan, with masher, mash potatoes until smooth. Gradually add warm

milk, mashing potatoes until uffy. Add some reserved potato cooking water if

necessary. Stir in salt and pepper.

4 Spoon mashed potatoes into serving bowl and top with onion mixtur. Stir

before serving.

CAl O RIESPER SERVNG 3G PROTEIN I 2G CARBOHYDRATE G TOTAL FAT (2G SATRAT) 3GIBER I 3MG CHOESTERO 385MG SODIM



OATMEAL SCONUTS

Sconus, a ri on wo breakfast favorites, are pumpe full of oats with ahint o nutmeg. Pop etras into a plastic bag an freeze for up to a month(to warm, microwave for about 20 secons). Roun out beakfast with a cupof beries.

ACIVE TME: 10 MINUTES TOAL ME: 25 MINTS

MAKES: 13 SCONTS

2 CUPS OLD-FASHIONED ROLLED OATS, UNCOOKED



2 TEASPOONS BAKING PODER


TEASPOON SALT

TEASPOON GROUND NUTMEG

CUP BUTTER ( STICK), CUT INTO PIECES

% CUP BUTTERMILK

LARGE EGG

CINNAMON SUGAR

1 Heat oven to 425°F.

2 In fod processor, combine oats, our, brown sugar, baking powder, bakingsoda, alt, and nutmeg; pulse to blend. Add utter; pulse until coarse crumbs

form.

3 In cp, beat buttermilk and egg With procesor running, add egg mixture and

pulse ntil a dough forms.

4 Scoop dough by cups onto ungreased large cookie sheet. Flatten each ound

into 2-inch round Sprinkle wih cinnamon sugar. Bake 1 5 minutes o until

golden on bottoms.

CAl O RIESPER SCONU 5G PROTEI 34G CARBOHRAT 9G TOTAL AT (5G SATRATED) 2G IBER

I 37MG CHOLSTERO I 315MG SODIM 0 i



VI & I AAWhether you choose a slow-baked casserole or a quick skillet dish as your main,

you ll want to pair it with an equally yummy veggie side. Our Apple ider

Green, reamed Spinach, and Kale Salad make eating your requisite dail green

vegetales a pleasre, while inentive sides like runchy arrot oleslaw,Honeyed Radishes and Tuips, and arrot and Zucchini Ribbons keep mealtime

interesting. Our butternut squash roasted with maple syrup and co on the cob

served with a spicy butter alongside are also not to be missed !

Carrot and Zcchini Ribbons

Lemny Bean Do

Apple Cider Green

Crnchy Carrot Coleslaw

Ginger-Jalapeo Slaw

Sesame Ginger Sprots

Honeyed Radishs and Trnips

Broccoli Gratin

Maple Sqash

Corn on the Cob with Spicy Btter

Creamed Spinach

Corn and Aocado Salad

Kale Salad

40 calories

55 calories

0 calories

5 caloris

5 caloris

5 caloris

70 caloris

95 caloris

00 caloris

30 caloris

80 caloris

80 caloris

80 caloris

'31·C·B·l

0 nut r J • ,1 healt Q High fbE ME �d . sl o ck



CARROT AND ZUCCHINI RIBBONS

Southwestern seasonings make this quick sie sala a great complement tosummer's grille foos.


MAKES: 4 FIRST-CORS SRVINGS

In large bowl, whisk together tablespoon fresh lime juice, teaspoonvegetable oil, teaspoon chipotle chile power, and 1 easpoon each saltgroun black pepper. Use vegetable peeler to shave 3 peele carrots into long

ribbons. Stop peeling at core and discard. Shae large zuchini into ribbons;

stop peeling at seeds and discard. ut all ribbons in half. Ad ribbons and 1 cup

fresh cilantro leaves to dressing; toss until evenly coated.

CALOR I E

PER SERVNG. G PROEI 7G CARBOHDRAT G TOTA AT (G SATRAT) 2G FIBER MG COLSTRO 1 83MG SODIM •

LEMONY BEAN DUOWa an green beans are tosse in a simpe ressing an garnishe withlemon an mint. See photo.



Finely chop 1 cup fresh mint leaves; set aside. In large saucepot of boiling

water, cook 2 ounces green beans, trimmd, and 2 ounces wa beans,trimmed, with 1 teaspoon salt for 7 to 8 minutes or until just crisp-tender. Drain

well. In large bowl, toss warm beans with tablespoon etravirgin olive oil,choppe mint, 1 teaspoon sat, and teaspoon groun black pepper.Transfr to large shallow sering bowl. Grate peel of one-half lemon drectly

over beans.

CALOR I ES

PER SERVNG. 2G PROEI 8G CARBOHDRAT 3G TOTA AT (G SATRAT) G FIBER MG COLSTRO 1 2MG SODIM .



APPLE CIDER GREENS

n ecellent sie sh for holias or an a.

ACIVE TME: 30 MINUTES · TOAL ME: HR 5 ITESMAKES: 4 CPS R 8 SIE-DISH SRVIGS

Remoe and discard stems from 12 ounces mustar greens. Trim stem ends

from 12 ounces colar greens and 12 ounce Swiss char and remove stems

from leaves; cut stems into -inch pieces. ut all leaves into 2-inch pieces ; rinse

and drain well. In 5quart saucept over high heat, saut 2 garlic cloves, thinly

sliced, in 1 tablespoon olive oil ver high heat 30 seconds o 1 minute or until

golden, stirring constantly. Add as many leavs and stems as possible, % cup

apple cier, 1 tablespoon cier vinegar, and teaspoon salt, stirring to wiltgreens Add remaining greens in batches; reduce heat to medium; cover and cook

15 minutes.

Stir in 1 cup re cooing apples, unpeeled and cut into %-inch chunks; cook,

partialy covered, 1 0 minutes longer or until stems are very tender an mostliquid has evaporated, stirring ccasionally. With slotted spoon, transfer to

serving bowl.

Wli

PER SERVNG G PRTEIN I lG CARBHYRATE G TTA AT G SATRATD) 3GFIBER I MG CHLESTERL 3l MG SIM .



CRUNCHY CARROT COLESLAW

mi of cabbage an carrots gves this slaw its crunch; cier vinegar an alittle caenne elivers a bite.



In large bowl, with wire whisk, m cup fesh orange juice, 1 cup ciervinegar, 2 tablespoons sugar, 2 tablespoons on musar, 1 tablespoonvegetable oil, 1 teaspoon salt, 1 teaspoon rie mint, and teaspooncaenne (groun re) pepper until blended. dd 1 bag (16 ounces) shreecabbage for coleslaw and 1 bag (10 ounces) shree carrots; toss well Serve

slaw at room temperature, or cover and refrigerate until ready to serve.

CALOR I

PER SERVNG G PROTEIN I 12G CARBOHYRATE 2G TOTA AT G SATRATD) 2GFIBER I MG CHOLESTEROL 385MG SOIM

GINGERJALAPEO SLAWRe an green cabbage costar in this sianaccente slaw.

TOTAL TIME: 10 MINTS PLS CHILIG


In large bowl, whisk cup seasone rice vinegar, 1 tablespoon olive oil, 2teaspoons grate, peele fresh ginger, /2 teaspoon salt, and 2 seee an

mince jalapeo chiles until blended. Add 1 poun thinl slice greencabbage (6 cups), 8 ounces thinl slice re cabbage (3 cups), 3 nelshree carrots /2 cups), and 2 thinl slice green onions; toss well to coat

with dessing. ove and refrigerate slaw 1 hor before serving to allow avors

to blend.

CAL�R

PER SERVNG G PROTEIN I lG CARBOHYRATE 2G TOTA AT G SATRATD) 2GFIBER I MG CHOLESTEROL 480MG SOIM



SESAME GINGER SPROUTS

Livel, spic ginger enhances this sianinspire sie ish.

ACIVE TME:S

MINUTES · TOAL ME: 3 MINTSMAKES: CPS R SIDE-ISH SRVIGS

Trim stems and yellow leaves from 1 container (10 ounces) Brussels sprouts.ut eah sprout lengthwise into quarters. In cup, stir together 1 tablespoon lowsoium so sauce, 1 teaspoon grate, peele fresh ginger, and /2 teaspoonsian sesame oil. In nonstick 12inch skillet, eat }2 teaspoons olive ol over

medium heat. Add 1 small onion, cut in half and thinly sliced, and cook 5

minutes or until sotened, stirring occasionally. Increase heat to medium-high;

add sprouts and 1 tablespoon water cover and cook 5 mintes or until sproutsbegin to soten and brown, stirring once. Remove cover and cook 5 minutes

longer or until sprots are tendercrisp, stirring frequently. Remove skille from

heat; sir in so sauce miture

CALOR I ES

PER SERVNG 3G PROTEIN I G CARBOHYDRATE 3G TOTAL FAT (G SATRAT) 3G


HONEYED RADISHES AND TURNIPS

bright aition to an menu. See photo



In 12-inch skillet, melt 1 tablespoon butter on medium-high. Add 1 smallshallo, nely chopped, and cook 2 minutes or until golden and tender, stirring

occasinally. Add 12 ounces raishes, trimmd and cut in halves or quarters,

and 12 ounces small turnips, trimmed, peeled, and each cut into 8 wedges; stir

until well coated. Str in cup water, 2 teaspoons hone, teaspoon sat, and

teaspoon groun blac pepper. Heat to boiling. Reduce eat to medium-low;

cover and cook 1 5 minutes. Uncver and cook 7 to 10 minutes longer or until

most f liquid has vaporated, sirring oen. Remove from heat and str in 1

tablesoon thinl slice mint leaves and 1 tablespoon choppe chives.Garnish with sprigs of mint



CALOR I ES

PER SERVNG PROTEIN l CARBOHYDRATE 3 TOTAL FAT ( SATRAT) 3

IBER CHOESTER 1 90 SDIM •



BROCCOLI GRATIN

We've trimme the fat from a famil favorite b using cream Yukon Golpotatoes as the base of this ish. The make the traitonal use of heavcream an milk unnecessar.



POUND BROCCOLI FLOERETS

POUND YUKON GOLD POTATOES, PEELED AND CUT INTO -INCHCHUNKS

PINCH GROUND NUTMEG

% CUP FRESHLY GRATED PARMESAN CHEESE

TEASPOON SALT


1 In 4-quart saucepan, place broccoli, potatoes, and 2 cups water. over and heat

to boiling over high heat. Reduce heat to medium-low; cover and cook until

potatoes and broccoli are very tender, 17 to 20 minutes, stirring once halfway

through cooking.

2 Meanwhile, preheat broiler and set rack 6 inches from source of heat.

3 Drain vegetables in colander et over large bowl, reserving 1/ cup cooking

water. Return vegeables to sauepan. With potato masher or slotted spoon,coarsey mash vegetables, adding some reserved vegetable cooking water if

mixture seems dry. Stir in nutmeg, 1/ cup Parmsan, salt, an pepper.

4 In broiler-safe shallow 1- to -quart baking dish, spread vegetable mxture;

sprinkle with remaining cup Parmesan. Place dish in oven and broi until

cheese is browned, 2 to 3 minutes.

The unbaked asserole can be refrigerated up to 1 day. Just bake it 10

minutes longer than directed in th recipe.

CA LO RIEPER SERVNG 6G PROTEIN I 13G CARBOHYDRATE 3G TOTAL FAT (2G SATRAT) 2G

IBER I 6MG CHOESTERO 35MG SODM 0



MAPLE SQUASH

n the vegetable epartment, nothing evokes the fall season like butternutsquash. Here we toss it with a mi of maple srup an spices to give it a hintof heat an smoke avor, then roast it, whih concentrates the vegetable'snatural sweetness.



Preheat oven to 425°F. Line 15 by Y" jelly-roll pan with foil. Pace 1package (2 pouns peele an ube butternut squash in pan; drizzle with 1tablesoon olive oi, sprinkle with 1 teaspoon salt, and toss to combine. Roast

15 minutes. Meanwile, in -cup liquid measuring cup, stir V2 cup maple srupwith teaspoon pumpkinpie spice and pinch caenne (groun re) pepperToss squash with maple mixture. ontinue roasting until frk-tender, 15 to 20

minutes longer. Spon squash, alng with any pan juices, int serving dish.

"CAL�R I ES

PER SERVNG G PROTEIN I G CARBOHYRATE G TOTA AT G SATRATD) GFIBER I MG CHOLESTEROL 8MG SOIM .

CORN ON THE COB WITH SPICY BUTTER

You can easil var the spices, or tr aing fresh herbs to the butter.

TOTAL TIME: 4 MINTS


In medium bowl mix 1 cup 1 stick) butter, 1 teaspoon smoke parika,and pinch caenne (groun re) pepper until well blended. Spoon into srving

bowl; cover and refrigerate. Heat 5-quart coverd saucepot o water to boiling on

high. Add small ears corn, hsks and silks removed, and return to biling.

Reduc heat to low; cover and simmer 5 minutes. Drain ell. Place on large

platter serve hot with spiced butter alongside .

CAL�R I ESPER SERVNG G PROTEIN I 13G CARBOHYRATE 9G TOTA AT 5G SATRATD) 3GFIBER I MG CHOSTRO 95MG SOIM



CREAMED SPINACH

Even hose who swear the hate spinach ma be seuce b this mil ancream ish. For spinach lovers, it's heaven b the spoonul.




3 LARGE SHALLOTS, FINELY CHOPPED


CUP MILK

% TEASPOON SALT


Y TEASPOON GROUND NUTMEG

SMALL PACKAGE (3 OUNCES) CREAM CHEESE, SOFTENED AND CUTINTO PIECES

3 PACKAGES (0 OUNCES EACH) FROZEN CHOPPED SPINACH,THAED AND SQUEEZED DRY

CUP LOOSELY PACKED FRESH PARSEY LEAVES

CUP SOUR CREAM

1 In 4-quart saucepan, melt butter over medium-low heat. Add shallots and cook,

stirring frequently, ntil tender, aout 3 minutes. Add our and cook, stirring, 1

minute. Wi wire whisk, gradually whisk in milk; heat to boiling, whisking

constantly. Reduce heat and simmer, stirring occasionally wi wooden spoon

until sauce has thickened and boils, about 2 minutes. Stir in salt, pepper, and

nutmeg.

2 Remove from hea; stir in cream cheese until smooth. Stir in spinach, parsley,

and sor cream; hea through, stiring frequently (do not boil .

Wli

PER SERVING 7G PRTEI 4G CARBHRAT G TTAL FAT (7G SATRATED) 5G

IBER I 33MG CHLSTRL 500MG SIM "



CORN AND AVOCADO SALAD

The piquant citru punch of lme an cilantro is the perfect pairing forsweet orn, garenripe tomatoes, an avocao.



2 CUPS FRESH CORN KERNELS OR PACKAGE (0 OUNCES) FROZENHOLE-KERNEL CORN, THAED

RIPE MEDIUM TOMATO (6 TO 8 OUNCES), CUT INTO ¥-INCH PIECES

2 TABLESPOONS CHOPPED FRESH CILANTRO

2 TABLESPOONS FRESH LIME JUICE

TABLESPOON OLIVE OIL

TEASPOON SALT TEASPOON SUGAR

RIPE MEDIUM AVOCADO

LETTUCE LEAVES (OPTIONAL)

In medium bowl, combine corn, tomato, cilantro, lime juice oil, salt, and sugar.

Just before serving, cut avocado in half; remove seed and peel. ut avocado into

Y-inch pieces; toss with co mixture. Serve on lettuce leaves, if you like .

Wli

PER SERVNG 3G PROTEIN I 19G CARBOHYDRATE 9G TOTAL FAT (G SATRAT) 5G


KALE SALADThis heart winter sala is not onl goo for ou-it's eicious! See photo.

TOTAL TIME: 0 MINTS

MAKES: 6 IRST-CRS SRVINGS

In large bowl, whisk together 2 tablespoons each fresh lemon juice and etravirgin olive oil and teaspoon salt Remove and discard stems and ribs rom 1bunch ale Very thinly slice leaves; add to bowl with vinaigrette, tosing to

coat. Let stand 10 minutes. Add cup choppe roaste sale almons, 1 cup

pitte an slice jarre green olives, and /2 cup pitte ates, cut into livers.Toss to combine.



Wli

PER SERVING 5 PRTEI 22 CARBHRAT l TTAL FAT ( SATRATED) 4

IBER M CHESTER 190M SDIM I



W FIAIf the rst thing you think of when you hear the phrase comfort food" is dessert,

then this chapter is for you. We ve provided recipes for lts of old-fasioned

sweet reats that are also blissfully low in calories and fat. ou can dig into the

cookie jar and enjoy one of our hocolate hipOatmeal ookies, PecanFinger, or Tin Roof Treats without guilt. If youre a certied chocoholic, ourskinny Brownie Bites, ocoa Brwnies with mini chocolate chips, or rih and

cream hocolate Pudding are sure to satisfy. ntertaining? Impress your guests

with or Raspberry Sou, Strawberry-Rhubab risp, or havenly Angel Food

ake.

Raspberry So

Chocolate ChipOatmeal Cookies

Lime Triangles

Brownie Bites

Angel Food Cake

Cocoa Brownies

Pecan Fingers

Tin Roof Treats

Strawberry-Rhbarb Crisp

Chocolate Pdding

75 alories

80 calories

95 calories

00 calories

5 calories

20 calories

20 calories

35 calories

55 calories

80 calories

-I '31C·'B·)l 30 nu r J • ,1 eal 6 Hig fbE = ME �d - sl o ckI



RASPBERRY SOUFFL

This impressive fafree essert is easier to make than ou think; just folstorebought raspberr fruit spea into beaten egg whites an bake. To geta hea start, prepare an refrigerate the sou mture in the sou ishup to three hours ahea, then bake it as irete just before serving.


MAKES: 6 SERVIS

CUP SEEDLESS RASPBERRY SPREADABLE FRUIT (NO-SUGAR-ADDEDJAM)


4 LARGE EGG HITES

TEASPOON CREAM OF TARTAR

TEASPOON VANILLA EXTRACT

2 TABLESPOONS SUGAR

1 Preheat oven to 375°F. In large bowl, with wire whisk, beat raspberry fruit

spread with lemon jice ; set aside.

2 In small bowl, wih mixer on high speed, beat egg whites and cream of tartar

until whites begin t mound. Beat in vanilla. Gradually add sugar, beating until

sugar dissolves and whites stand in stiff peaks when beaters are lied.

3 With rubber spatula, fold one-third of whites into raspberry mixture until wellblended, then fold in remaining whites. Spon mixture into 1 Y-quart ou

dish; gently spread evenly.

4 Bake 1 5 to 1 8 minutes or unti sou is pffed and lightly browned. Serve

immeiately .

Wli

PER SERVING. 3 PRTEI 16 CARBHRAT TTA FAT FIBR MCHSTR 35M SDIM .



CHOCOLATE CHIP OATMEAL COOKIES

Revampe, these gems are still ooegooe goo-but the're onl 80calories each (with a gram of health ber per cookie). We've also cut outhalf the fat an cholesterol ou' n in this treat's calorielaen cousins.Feel free to inulge! Pop etras into a zipseal plastic bag an freeze up tothree months. Reheat 10 secons in the microwave for a "justbakecookie.

ACIVE TME: 15 MINUTES · BAKE ME: MITES PER BATCH

MAKES: 48 CKIS


CUP GRANULATED SUGAR CUP TRANS-FAT-FREE VEGETABLE OIL SPREAD (0 TO 70 OIL)

LARGE EGG

LARGE EGG HITE

2 TEASPOONS VANILLA EXTRACT

P CUPS ALL-PURPOSE FLOUR


TEASPOON SALT

2 CUPS QUICK-COOKING OR OLD-FASHIONED OATS, UNCOOKED

CUP BITTERSEET (2 CACAO) OR SEMISEET CHOCOATE

CHIPS


In large bowl, wih mixer on medium-low speed, beat brown and granulated

sugars and vegetabl spread until well blended, occasionally scraping bol with

rubber spatula. Add egg, egg whie, and vanill; beat until smooth. Beat in our,

baking soda, and salt until mixed.

3 With wooden spon, stir in oats and chocolate chips until well combined.

4 Drop dough by rounded measuring tablespons, 2 inches apart, on ungreased

large cookie sheet. Bake cookies 12 to 1 3 minutes or until golden. Wit widemetal spatula, transfer cookies to wire rack to cool.

5 Repeat until all dough is used.

Store cooled cookes in tightly sealed containers up to 3 days .

CAL�R I ES

PER COOKIE. PRTIN l l CARBHYRATE 4 TTAL FAT SATRATED IBR

I M CLSTR 0M SIM .



LIME TRIANGLES

Tart lling pairs up with a butter shortbrea crust-what coul be betterthan that?

TOTAL TIME: HOR S MITES

MAKES: 48 BARS

% CUP ( ¥ STCKS) BUTTER, CUT UP AND SOFTENED (NOSUBSTITUTIONS)


CUP PLUS TABLESPOON CONFECTIONERS' SUGAR

5 TO 6 LARGE LIMES

6 LARGE EGGS

% CUPS GRANULATED SUGARTEASPOON BAKING PODER

% TEASPOON SALT

1 Prehat oven to 350°F. Grease 1 3" by 9" metal baking pan. Line pan with foil,extending foil over short ends; lightly grease ottom and sdes of foil. (If you

prefer, use nonstick foil and do not grease foil.)

2 In food processor with knife blade attached, pulse butter, 2 cups our, and 7cup confectioners sugar until mixture is moist but crumbly. Dough should hold

together when pinched. Transfer mxture to prepared pan; spread evenly Withngertips, press dough onto bottom of pan. Bake 20 to 25 minutes or until lightly

brownd.

3 While crust bakes, prepare lling From limes, grate 1 ablespoon peel and

squeeze 7 cup juice. In large bowl, with wire whisk, beat ggs. Add lime peel

and juice, granulated sugar, bakng powder, salt, and remaining f cup our;

whisk until well blended.

4 Whisk lling again and pour onto hot crust. Bake 18 to 22 minutes or until

lling is just set nd golden. Transfer pan to wire rack. Si remaining 1

tablespoon confectioners sugar over hot lling. ool compltely in pan.5 Using foil, li pastry out of pan and transfer to cutting board. arefully pull

foil from sides of lime bar. If yo like, trim eges. ut lengthwise into 4 strips,

then ct each strip crosswise into 6 pieces. ut each piece diagonally in half to

form triangles. Refrgerate any leovers.

C .mRIES

PER TRIANGE PROTIN 1 CARBOHYRATE 4 TOTAL AT ( SATRATD FIBER I 35M CHOSTRO 85M SOIM .



BROWNIE BTES

Espresso power gves these brownies a nice avor ege. The cocoa frostingtakes them over the top.

ACIVE TME: 30 MINUTES · TOAL ME: MINTS

MAKES: ABOT 8 COKIS

BRONIE BITES

Y%

3

2

TEASPOON INSTANT ESPRESSO COFFEE PODER

TEASPOON HOT ATER

CUP UNSEETENED COCOA


CUP HOLE-HEAT FLOUR

TEASPOON BAKING PODER

TEASPOON SALT


CUP SUGAR

TABLESPOONS CANOLA OIL

TABLESPOONS HONEY


LARGE EGG HITE

FROSTINGOUNCE UNSEETENED CHOCOLATE, COARSELY CHOPPED

3 TABLESPOONS ATER

TEASPOON TRANS-FAT-FREEVEGETABLE-OIL SPREAD (0 TO 70 OIL

CUP CONFECTIONERS' SUGAR


1 Prepare brownie bites Preheat oven to 350F. Grease large cookie shet. In

cup, str espresso powder into hot water until dissolved. Set aside.

2 In large bowl, combine cocoa, all-purpose and whole-wheat ours, bakingpowder, salt, and cinnamon. In medium bowl, whisk sugar, oil, honey, vanilla,

egg white, and espresso mixture until mixed. With spoon, tir oil mixture into

our mixture, then ith hands, prss into a dough.

3 With lightly greased hands, shape dough by rolling heaping teaspoons into inch balls; place on prepared cokie sheet, 2 nches apart, and press to atten

slightl. Bake until brownies have cracked slightly, 7 to 8 minutes. Transfer to

wire rack to cool. Repeat wi remaining dough.

4 Prepare frosting In microwave-safe small bowl, heat chcolate and water in

microave oven on High 45 seconds; stir until smooth. Stir in vegetale oilspread en confectioners sugar and vanilla. ool frosting slightly. Dip top of

each bownie bite in frosting. Set aside to allow frosting to d. Store in tightly

covered container up to 3 days.



CAL�R I ES

PER COOKIE. PROTIN 19 CARBOHYRATE 3 TOTAL FAT SATRATED IBRI M COLSTRO M SOIM .



ANGEL FOOD CAKE

Belove for its clean avor an light teture, this classic cake has an aeattracion-it's low in both calories an fat.

ACIVE TME: 30 MINUTES TOAL ME: HR 5 ITES

MAKES: 16 SRVINGS

CUP CAKE FLOUR (NOT SELF-RISING)

CUP CONFECTIONERS' SUGAR

CUPS EGG WHITES (FROM 2 TO 4 LARGE EGGS)

TEASPOONS CREAM OF TARTAR

TEASPOON SALT

CUPS GRANULATED SUGAR


TEASPOON ALMOND EXTRACT

1 Preheat oven to 375°F. Si ur and confetioners sugar through sieve setover small bowl.

2 In large bowl, with mixer on medium speed, beat egg whites, cream of tartar,

and sat until foamy. Increase speed to medium-high; beat until so peaks form

when beaters are lifted. Sprinkle in granulated sugar, 2 tablespoons at a time,

beating until sugar has dissolved and egg whites stand in stiff, glossy peaks when

beaters are lied. Beat in vanilla and almond extracts.3 Transfer egg-white mixture to larger bowl. Si our mixture, one-third at a

time, ver beaten egg whites; fold in with rubber spatula jus until our mixture

is no lnger visible. Do not overmix.

4 Scrape batter into ungreased 9- to -inch tube pan; spread evenly. Bak until

cake springs back when lightly prssed, 35 to 40 minutes. Inert cake in pan onto

larger metal funnel r bottle; cool completely in pan. Run thin knife around cake

to loosen from side and center tube of pan. Remove from pan and place on cake

plate.

CAL�R I ES

PER SERVING. 3G PRTEI 5G CARBHRAT G TTA FAT G FIBR MGCHSTR 4MG SDIM .



COCOA BROWNIES

Rich cocoa brownies stue with mini choolate chips gure prominentlin our vision of comfort foo We like to cool them completel beforeserving because the are sometimes too so to cut when warm. See phto.

ACIVE TME: MINUTES · TOAL ME: 35 MINTS PLS COOLI

MAKES: 16 BROWNIES


CUP UNSEETENED COCOA

TEASPOON BAKING PODER

TEASPOON SALT


CUP SUGAR

2 LARGE EGGS


CUP MINI CHOCOLATE CHIPS

1 Preheat oven to 50°F. Grease 8-inch square baking pan. On waxed paper,

combine our, cocoa, baking powder, and salt.

2 In -quart saucepan, melt buter over low heat. Remove from hea; with

spatul, stir in sugar, then eggs, one at a time; add vanilla and blend well. Stir in

our mixture. Spread batter in prepared pan; sprinkle with chocolate chip.3 Bake 18 to 20 minutes or until toothpick inserted 2 inche from center comes

out almost clean. ool brownies completely in pan on wire rack, about 2 hours.

4 When completely ool, cut brownies into 4 stips, then cut ach strip croswise

into 4 quares. Refrigerate in a tightly covered container up to 1 week.

CALOR I ES

PER BROWNE. 2 PROTEI I 1 CARBOHYDRATE 6 TOTAL AT 3 SATRAT)

IBER I 39M CHOLSTROL M SOIM i



PECAN FINGERS

This shortbreastyle ough is rolle irectly onto the cookie sheet, then cutinto ngers aer baking.


MAKES: BARS

% CUP ( ¥ STCKS) BUTTER OR MARGARINE, SOFTENED

CUP PACKED DARK BRON SUGAR

% CUP GRANULATED SUGAR


TEASPOON SALT

% CUPS ALL-PURPOSE FLOUR

¥ CUP PECANS, CHOPPED

1 Preheat oven to 50°F. In large bowl, with mixer on medium spee, beat

butter, brown and granulated sugars, vanilla, and salt until creamy, about 2minutes. At low speed, gradually beat in our ntil just evenly moistened With

hand, press dough together to form ball.

2 Divide dough in half. On one side of ungreased large cookie sheet, roll half of

dough, covered with waxed paper, lengthwise into 12" by 5" rectangle. On other

side o same cookie sheet, repeat with remaining dough, leaving 1 Y nches

between rectangles. With fork, prick dough at -inch intervals. Press tines of forkalong long sides of ectangles to orm decorative edges. Sprinkle pecans evenly

on top press gently to make nuts adhere.

3 Bake until edges are lightly browned, 20 to 25 minutes. While pastry is still

warm, cut each recangle crosswse into 12 thin bars. Tranfer to wire rack to

cool. Store in tightly covered conainer up to 1 week.

•Wli

PER BAR G PRTIN G CARBHDRAT 8G TTAL FAT 4G SATRATED G FIBER

5MG CLSTER MG SIM



TIN ROOF TREATS

These nostalgic cereal treats celebrate the sweetsalt combination featurein tin roof sunaes, a chocolae sunae toppe with salte, reskinneSpanish peanuts popular in the earl twentieth centur.

ACIVE TME: 0 MINUTES PLS CHILIMAKES: 16 BARS

CUP CREAMY PEANUT BUTTER

24 LARGE MARSHMALLOWS

4 CUPS PUFFED RICE CEREAL

CUP SEMISWEET CHOCOLATE CHIPS

2 TABLESPOONS ROASTED, SALTED SPANISH PEANUTS, CHOPPED

1 Line bottom of 8inch square baking pan with foil, leaving extra foil n two

opposite sides to serve as handles aer baking; spray with nonstick coking

spray.

2 In microwave-saf 4-quart bol, combine peanut butter and marshmallows.

over bowl with vented plastic wrap and cook in microwav on High 1 minute,

until melted. With rbber spatula, quickly stir in puffed rice until evenly coated.

With hand, evenly pat puffed rice mixture into prepared baking pan.

3 In mcrowave-safe cup, heat chcolate in microwave on High 35 to 45 seconds,

or until so; stir until smooth. With offset spatula, spread melted chocolate ontop of puffed rice mixture. Sprinkle with peants; gently press so nuts adhere to

chocolate.

4 Refrgerate until chocolate is set, 30 minutes. Li foil, with pastry, out f pan;

peel fil away from sides. ut lengthwise into 4 strips, hen cut each strip

crosswise into 4 pieces. With small metal spatula, separate trats. Store in ightly

covered container up to 3 days.

CA LO RIEPER BAR 3 PROTIN 8 CARBOHRAT I 7 TOTA AT ( SATRATE IBER IM COSTRO 5 M SOIM . i



STRAWBERRY RHUBARB CRISP

This sweettart confection isjus as tast as Granma' s strawberrrhubarbpie-but with oneh the calories. wholegrain crumble slashes the fat,while a splash of cirus enhances the sweetness of the berries, making up foralmos two cups sugar. Got a spoon? Dig in!

ACIVE TME: S MINUTES TOAL ME: I HOR PS COOING

MAKES: 8 SERVIGS

SMALL ORANGE

POUND STRABERRIES HULLED AND EACH CUT IN HALF

0 OUNCES RHUBARB, TRIMMED AND CUT INTO -INCH-THICK SLICES

%CUP GRANULATED SUGAR


CUP OLD-FASHIONED OATS, UNCOOKED

CUP PACKED DARK BRON SUGAR

CUP HOLE-HEAT FLOUR

PINCH SALT

3 TABLESPOONS BUTTER OR MARGARINE, SLIGHTLY SOFTENED

1 Preheat oven to 35°F. From oange, grate peel and divide between two large

bowls; squeeze 1/ cp orange juice into small measuring cup.

2 In one large bowl with peel, combine straberries, rhubarb, and granulatedsugar ntil well mixed. To measring cup with juice, add cornstarch; stir until

well mixed. Stir juice mixture into fruit mxture until well combined. Por into

9-inch glass or ceramic pie plate; spread lling in even layer.

3 In oter large bowl with peel, combine oats, brown sugar, our, and salt. With

pastry blender or with ngertips, blend in btter until mixture forms oarse

crumbs with some pea-size pieces remaining.

4 Sprinkle oat mixtre evenly over strawberry mxture. Place pie plate on foil

lined cookie sheet to catch any drips. Bake 45 minutes or until topping is golden

brown and fruit lling is hot and bubbling.5 ool rhubarb crisp on wire rack until lling is set but still slightly warm, at

least 1 hour.

C .mRIES

PER SERVNG G PROTEIN I G CARBOHYDRATE 5G TOTAL FAT (3G SATRAT) GIBER I MG CHOLSTROL 70MG SODIM



CHOCOLATE PUDDING

Retro foo at its best-an who oesn't love chocolate puing? This treathas onl 2 grams o fat per servng an tastes ivine warm or chille.


MAKES: 4 SERVIS

CUP SUGAR

CUP CORNSTARCH

3 TABLESPOONS UNSEETENED COCOA

PINCH SALT

2 CUPS NONFAT MILK

SQUARE ( OUNCE) SEMISEET CHOCOLATE, FINELY CHOPPED


1 In 2quart saucepan, with wire whisk, mix ugar, cornstarch, cocoa, and salt

until combined. Wisk in milk until blended. Heat mixtre to boiling overmedium heat, stirrig constantly. Add chocolate; cook 1 minute, stirring, until

chocolate has melted and pudding thickens slghtly. Remoe from heat; stir in

vanilla.

2 Spon pudding into custard cups. Serve warm or place platic wrap diretly on

surface of pudding and refrigerate to serve col later.

Wli

PER SERVNG 5 PROTEIN 3 CARBOHYDRATE 2 TOTAL FAT ( SATRAT)

IBER 2M CHOESTER 15M SDIM •



GENERAL INDEXAel F Cke, '

AleAle Cie Gee, ' Ale-Cim Omel, Pfy Ale Pke, '

Ai-Gle Cike, ' Ai Cke Sl, ' A, i B E Ove A, ' Ava, i C Av Sl, '

B E Ove A, '

BWe Sll, ' B Qik Be, ' Be leme

b: iil bee, ' Bekf ill Sk, ' Cile Beef Cili, ' Lemy Be , ' N Cele '

Beefb: lie-vi i, bie iil vle, , oBeef mle Pie, ' Be w Sl, ' Cile Beef Cili, ' Cli Beef Sew, , oGle Me Lf, ' Lie Beef Bli, ' Mebll i Siy m Se, ' Ple Cili Pie, ' R Beef wi ei Cem, '

Sek wi Ove Fie, ' Se Pee, Beie

Blebey-Alm Omel, ' Cbey-Wl Omel, ' Rbey S, ' Swbey-Rbb Ci, '

Bleby-Alm Omel, ' Be w Sl, ' Be, '

B Qik Be, ' C M, ' ill-Pee Bemilk Biui, ' Gle C B M, '

Bek be, '



Ale-Cim Omel, •B E Ove A, •Blebey-Alm Omel, •Bekf ill Sk, •Cli Ceee Omee, •Cbey-Wl Omel, •Cle Leek Gye Qi, , oFie Sl wi Pe E, •Hm Ceee S, •Hev Re, •Ovei Svy Fe , •P Pke wi C Sl •Pffy Ale Pke, •SeelC Omel Vii,

BliBli Gi, •Bli M Ceee, •Lie Beef Bli, •

Bwi Bie, •Bel , i Seme Gie S, •

CbbeCy C Clelw, •Gi-Jle Slw, •

CC Zii Ribb, •C Sl, •Cy C Clelw, •

Cele, •b: feei, wi, eei, •Bee mle Pie, •Bli M d Ceee, •Cike Pie, Ci Pee ill, •L Rll, •N Cele, •Ple Cili Pie, •Se Ple, •Si Cike Rie, , oSe Pee, •Swee P See Pie, •key Lefve Pie, •

Ceee

Bli M Ceee, •Cli Ceee Omle, •Cle Leek Gye Qie, , oHm Ceee S, •N Cele, •



Ovei Svy Fe , • wi. See P

Cikeb: lie-vi i, , iil vle, •Ai-Gle Cike, •Cike-Fie Sek, •Cike Nle S, •Cike Pie, •Ei-H C i, •Hii-Seme Cike, •Hey-M Cike, •Ove-Fie Cike ee wi Five-Spie BBQ Se, •ReCke Cke wi Veie, •Re Lem Cike, •

Si Cike Rie, Cile Beef Cili, •Ce

Bwie Bie, •Cle CiOmel Ckie, •Cle Pi, •C Bwie, . , oi Rf e, •

Cli Beef Sew, , oCli Ceee Omele, •C Bwie, , oC w Mm R, •Cmf f

fi v, •ili lile, •lw-lie, , kiy mel li, •ma ie, •wi f, , o

C v, ei-, •C. See also Ple

C Av Sl, •C M, •C Sl, •C wi Siy Be, •Gle C Be M, •

Cbey-Wl Omel, •Ceme Si, •Cy C Clelw, •

Cle Leek Gye Qie, , oCmbe, i Ai Cke Sl, •

ee, •Ael F Cke, •



Bwie Bie, •Cle CiOel Ckie, •Cle Pi, •C Bwie, , Lie ile, •Pe Fie, •Rbey S, •Swbey-Rbb Ci, •i Rf e, •

ill-Pee Beilk Bii, •

Eb: iil bee, i wie, •B E Ove A, •

Bekf ill Sk, •Ci Pee ill, •Cli Ceee Oel, •Cle Leek Gye Qie, , Fie Sl wi Pe E, •H Ceee S, •Hev Re, •Ovei Svy Fe , •Rbey S, •

Ei-H C i, •

F weeki fve, •Ai-Gle Cike, •B-We Sll, •Be w Sl, •Cike-Fie Sek, •Hlib wi C Sl, •Il-Sie Fi Sik, •Lie Beef Bli, •Ove-Fie Cike ee wi Five-Spie BBQ Se, •P Li wi Pe Gle, •See Pk C, , Siy key Jbly, •Sek wi Ove Fie, •

Fwi i ee- lw- ieie, •wi, •

Fi ellB-We Sll, •

C wi M R, •Hlib wi C Sl, •Hey Fi Cwe, •Il-Sie Fi Sik, •M-ill Sal wi Hebe Pe, •



Sim Sue Gmb, •Flv, f , •Feei eei, •Fe Oi Su, •Fe , vei vy, •Fie Sl wi Pe , •

GieGie-Jle Slw, •Seme Gie S, •

Gle Me Lf, •Gi. See also Omel

b: wle-i ve, •Se Pee, •

Gee be, i Lemy Be , •G me i, , oGmb, •

Hlibu wi C Sl, •Hm

Hm Ceee S, •M-Gle Fe Hm, •

Hey Fi Cwe, •Hii-Seme Cke, •

Heye Rie i, , oHey-M Cike, •Hei Cem, •Hev Re •

Ieie, ely bii, •IlSie Fi Sik, •

Jmbly, iy ukey, •

Lmb, , •L Rll, •Leek i Cle Leek Gye Qie, , oLie Beef Bli, •Li P Sl, •Lime ile, •Lw--Slw Rib wi Ai Cke Sl, •Lw-lie mel li, •

Mle S, •Me Pe wi Bwe Oi, •Mel li, kiy, •Mebl i Siy m Se, •Me, mle, •M, , •



MmC wi Mm R, ' Smee Pk C, '

M-ill Slm wi Hebe Pe, ' M-Gle Fe Hm, '

N Cele, ' N

Blebey-Alm Omel, ' Cey-Wl Omel, ' Pe Fie, ' i Rf e, '

OmelAle-Cim Omel, ' Bleey-Alm Omel, ' Cle CiOmel Ckie, ' Cey-Wl Omel, ' Omel S, ' Seel-C Omel Vii, '

OiFe Oi S, ' Me Pe wi Bwe Oi, '

Ove-Fie Cike e wi Five-Sie BBQ Se, '

Ove Fie, ' Ovei Svy Fe , '

Pke, le, ' P

Bli M Ceee, ' L Rll, ' wi. See S ew

Pe Gle, ' Peu, i i Rf e, '

Pe Fie, ' Pee

Ci Pee ill, ' Sffe Pee, '

Pie, vy. See Cele

PleBeef mle Pie, ' Ple Cili Pie, ' Se Ple, '

Pkb: lie-i , iil vle, ' B E Ove Aa, ' Ci Pee ill, ' Hm Ceee S, '



Lw--Slw Rib wi Ai Cke Sal, ' M-Gle Fe Hm ' P Li wi Pe Gle, ' Ple Pk Swie, ' Sim Se Gmb, ' Smee Pk C, , S-He P Li, ,

Pe, " See also Swee e

Bli Gi ' Li P S, ' Me Pe wi Bwe Oi, ' M-ill Salm wi Hebe Pe, ' Ove Fie, ' P Pke wi C Sl, '

Slimme-w P Ski, ' Pie

Cike Pie, ' Ple Cii Pie, '

Pf Ale Pke, ' Plle Pk Swie, '

Rie, i Hee Rie i, Rbe S, ' Re-Cke Cike wi Veie, '

Rbb, i Swbe-Rbb Ci, ' Rie

b: ki, ' Si Cike Rie, Si ke Jmbl, '

R, ' C wi Mm R, ' Gle Me Lf, ' Hii-Seme Cike, ' He-M Cike, ' Mebll i Si m Se, ' M-ill Salm wi Hebe Pe, ' M-Gle Fe Hm, ' R Beef wi Hei Cem, ' Re Lem Cike, ' S-He P Li, , ke Be wi Veeble Gv, '

Sl, '

Ae Cie Gee, ' Ai Cke Sl, ' Be w Sl, ' C Sl, ' C Av Sl, '



Cy C Clelw, •Fie Sl wi Pe , •Gie-Jle Slw, •Li P Sl, •

Se lC Sl, •Hei Cem, •Pe Gle, •Siy m Se, •Veeble Gvy, •

SeCi Pee ill, •Se Pl, •Sim Se Gmb, •

Siy key Jmbly, •S, mel, Seme Gie S, •Se ie, •Simp Se Gmb, •Skiy mf f mel li, •Slimme-w P Ski, •Slw ki, •

b: i f, •Cike Nle S, •Ciple Beef Cili, •Cli Beef Sew, . , oi-H Cq Vi, •Fe Oi S, •Heay Fi Cwe, •Lw--Slw Rib wi Ai Cke Sal, •Ple Pk Swie, •Red-Cke Cike wi Veie, •Sim Se Gmb, •

Swee P S, •Smee Pk C, . , oS ew

b: feei, wi, eei, •Cike Nle S, •Cile Beef Cili, •Cli Beef Sew, . , oFe Oi S, •Hey Fi Cwe, •Sim Se Gmb, •

Swee P S, •Sy-Hey Pk Li, . oSi Cike Ri, . , oSiy key Jmbly, •Si



Ceme Si, •Se Pee, •

SC Zii Ribb, •Mle S,

Sek wi Ove Fie, •Seel-C Omel Vii, •Swbey-Rbb Ci, •Sffe Pee, •S, veeble-eb, , oSbii, ely, •Swee e

Swee Pe wi Mmllw Meie, •Swee P See Pie •

Swee P S, • l, •mle ie, •i Rf e, •m e, iy, •ill ill i

Be w Sl, •Bekf ill Sk, •Ci Pee ill, •

Hev Re, •N Cele, •

keybu: , iil vle, •Se Ple, •Siy key Jmbly, •Swe P See Pie, •key Be wi Veeble Gvy, •key Lefve Pie, •

i , i HeyeRie i, , o

Veeble. See also Veieie spec vegetables

bu: iil bee, •ReCke Cike wi Veie, •Veeble Gvy, •Veeble-Heb S, , o

Vei ie, •

C Zii Ribb •C wi Siy Be, •Ceme Si, •Heye Rie i, •Lemy Be , •



Me S, ' See Gie S, '

Week fve. See F weeki fve

Zii, i C Zii Ribb, '



INDEX OF RECIPES BY ICONi ie mke i ey e eie by ey, ili 0 mie

le, e-ely, i-be, mke-e, lw-ke ie.

o 3 MNUTES LESS

ee ey weeky mel e e efe f by me k. Eeie 0 mie le eefm kie ble!

AleCim Oamel, •Ai-Gle Cike, •B E Ove A, •

B-We Sll, •Beef mle Pie, •Blebey-Alm Omel, •Be w Sl, •Bekf ill Sk, •Bli Gi, C Zi Ribb, •Cle Pi, •Cli Ceee Omele, •C wi Mm R, •C Av Sl, •C M, •Cbey-Wl Oel, •Cy C Clelw, •ill-Pee Bemilk Bii, •Fie Sl wi Pe E, •Gle C Be M, •Hlib wi C Sl, •Heye Rie i, , o

Kle Sal, •Lie Beef Bli, •M-ill Slm wi Hebe Pe, •N Cele, •Omel S, •Ove-Fie Cike e wi Five-Sie BBQ Se, •Ove Fie, •Pk Li wi Pe Gle, •Se Ple, •Sem Gie S, •Seel-C Omel Vii, •

• HEAT HEALTHY



If ye lki f e-ely i, lk fe. E mi ii 5 m le e f, 150 millim le leel, 80millim le im. E eie ie i i 2 m le f, 50 millim le leel, 60 millim le im.

Ael F Cke, <Ale Cie Gee, <Ale-Cim Oamel, <Ai-Gle Cike, <BWe Sll, <B Qik Bed, <Blebey-Alm Omel, <Bli Gi, <Bwie Bie, <

C Zii Ribb, Cik-Fie Sek, <Cle CiOmel Ckie, <Cle Pi, <Cli Beef Sew, < , oC wi Mm R, C Av Sl, <Cbey-Wl Omel, <ill-Pee Bemilk Bii, <Gle Me Lf, <

Heye Rie i, < , oLemy Be , <Li P Sl, <Lime ile, <Mle S, <Ove Fie, <Pf Ale Pke, <Rbey S, <Seme Gie S, <Slimme-w P Ski, <Sek wi Ove Fie, Seel-C Omel Vii, <Swee Pe wi Mamllw Meie, <Swee P See Pie, <i Rf e, <key Be wi Veeble Gvy <Veeable-Heb S, < , o

HGH BERW e me ll-y- be i y ie? Ie e fllwi ibe ie i y el eeie. E f ee eie i 5 m me be e evi.



Ait-Gle Cie, ' Be w Sl, ' Beft till St, ' Bli M Ceee, ' Cie Ptie, ' Cite Beef Cili, ' Cli Beef Stew, " , oC Av Sl, ' Ceme Si, ' Eit-H C i, ' Fe Oi S, ' Hety Fi Cwe, ' Hey-Mt Cie, ' Hev Re, '

IlSie Fi Sti, ' N Cele, ' Plet Cili Ptie, ' Ptt Pe wit Ct Sl, ' Smte P C, " , oSi Cie Rie, " , oStffe Pee, ' Sweet Ptt See Pie, ' Sweet Ptt S, '

MAKE AHEAD

F veiee, y me ll ( ti) f tee eie e time.e iivil ei iite wi te y -e w l y efiete feee te mlete i.

Ael F Ce, ' B Qi Be, ' Bli Gti, '

Bli M Ceee, ' Bwie Bite, ' Cie Nle Su, ' Citle Beef Cili, ' Cte CiOtmel Cie ' Cte Pi, ' Cli Beef Stew, , oC Bwie, " , oC M, ' Cy Ct Clelw, '

EitH C a i, ' Gie-Jle Slw, ' Gle Met L, ' Gle C Be M, ' Il-Sie Fi Sti, '



L Rll, •Li P Sl, •Lime ile, •Lw--Slw Rib wi Ai Cke Sl, •Mebl i Siy m Se, •M-Gle Fe Hm, •Omel S, •Pe Fie, •Plle Pk Swie, •Rbey S, •Re-Cke Cike wi Veie, •R Beef wi Hei Cem, •Si Cike Rie, , oSffe Pee, •

Swee Pe wi Mmllw Meie, •Swee P See Pie, •Swee P S, •i Rf e, •

SLOW OOKER

ee lw-ke ie mke i ey e ie e ble. J ll eiee i e bwl f y lw ke i e AM yll ve elii, ey--ve mi i i e M

Cike Nle Su, •Cil Beef Cili, •Ei-H C i, •Lw--Slw Rib wi Ai Cke Sl, •Plle Pk Swie, •Re-Cke Cike wi Veie, •



PHOTOGRAPHY CREDITS

Jme Biie: . , o , ¥ + . , o , ¥ +

Mi Bk: . , oGey Ime: Reee CmeF Pi, Sk- Si, • ()Bi Hiw: •iSkP: Pl J, Viif, •Ri M: . , o , ¥Ke Mi: . , o , ¥ + . , o , ¥ +e Mi: •C Pl: . , o , ¥ +vi Pie: . , oAl Ri: •

Ke Se: . , o , ¥ +Skf: Kelle Kelle Py, Lew Rbe, • () Cey

Ze, •A S: . , oSi : Pili Fiem, . , o , ¥A Willim: ¥ + . , o

ront over: Ke SeSpine: Ke MiBack over: vi Pie (le) , Ke Mi (i)



METRIC EQUIVALENTS

The reipes that appear in this cookbook use the standard United States method

for measuring liquid and dry or solid ingredients (teaspoons, tablespoons, andcups) . The information on this chart is provided to help coks outside the U.S.succesfully use thee recipes. Al equivalents are approximte.

METRIC EQUIVALENTS FR DIFFERENT TYPES F INGREDIENTSA standard cup masure of a dry or solid ingredient will vary in weight

depending on the type of ingredient. A standard cup of liquid is the same olume

for an type of liqid. Use the following chart when converting standard cup

measures to grams (weight) or mililiters (volume) .

ard Cp Fin Gr d q

'

€-u) (9· J

g 15 & g 143 &

g &70 g & g 5 &35 g & g

Q V

sp 1 msp 2 m t m t 1 tbls .10 m

bl ·"ep £ 0 m4 tbls ' ep 2 £ r m

5·,bls ', ep £ m8 tbls ep £ m10� tbls 2� ep £ rm

1 tbls % ep 6 £ m1 tbls 1 ep 8 £ m

t 2 s 1 6 £ m1 qt 4 rs 2 £ m

=

€-- (9 i l l20 g 4 ml g g g

g g 25 g

= 1



NT GKTT

eez W 32· F

Ro Tmp 68· F

(ius G a

Bol \t 212· F

O· C

. C

10· C

6

Ba 325· F

3 F

375· F

· F

425· F F

BroH

1 · C

1· C

1 · C

C

· C

· C

U S FD ]NGDS BY WrGHT

( Ilef O�S gms, uti� ne owyCs b 30 .

; 30 &

; & & ; &

; b &

UEL EQUENS B LT(o v inhs tm ter.mupy th nubr of inces b 2.5J

1 ]n = in = f

5 c

5 c

in = c

in = f = y = c

< i

= 0

c =



THE GOOD HOUSEKEEPING TRIPLETESTPROMISE

At God Housekeeping, we want to make sure that every reipe we print works

in any oven, with any brand of ingredient, no matter what. Thats why, in ur test

kitchens at the Good Houseeepng Research Institute, we go all out We test

each recipe at least three timesand, oen, several more times aer that.

When a recipe is rst developed, one member of our tea prepares the dish

good housekeeping 400 calorie comfort food (gnv64)

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