500 Under 500: From 100-Calorie Snacks to 500 Calorie Entrees - 500 Balanced and Healthy Recipes the Whole Family Will Love

496 Pages·2011·2.57 MB·English

by  Lynette Rohrer Shirk

500
UNDER
500
From 100-Calorie Snacks to 500-Calorie
Entrées—500 Balanced and Healthy
Recipes
the Whole Family Will Love!
Lynette Rohrer Shirk
with Nicole Cormier, RD, LDN
CONTENTS
INTRODUCTION
CHAPTER 1 Breakfast
CHAPTER 2 Appetizers
CHAPTER 3 Sauces, Spreads, Dips, and Dressings
CHAPTER 4 Sides and Snacks
CHAPTER 5 Salads
CHAPTER 6 Soups and Stews
CHAPTER 7 Sandwiches and Wraps
CHAPTER 8 Poultry
CHAPTER 9 Beef, Pork, Lamb, and Veal
CHAPTER 10 Seafood
CHAPTER 11 Pasta and Vegetarian Entrées
CHAPTER 12 Desserts
APPENDIX 7-Day Meal Plans to Achieve Your Weight-Loss Goals
INDEX
INTRODUCTION
Let’s face it, what we all really want is simplicity—fast and easy dishes
that taste great and keep the weight off. 500 Under 500 delivers just that
in an easy-to-follow format.
With hundreds of recipes all under 500 calories, this cookbook allows
you to eat just about anything while maintaining a 1,200-to 1,500-
calorie-a-day regimen. From mouthwatering breakfast treats like Sunday
Morning French Toast and Raspberry–Almond Milk Frappe to filling
dinners like Sirloin Meatballs in Sauce and Sesame-Crusted Chicken,
you’ll never have to give up your favorite meals or sacrifice taste to
achieve your weight-loss goals. Simply put, you can have your cake and
eat it too!
In each chapter, you will also find ways to reduce calories and fat
content in your foods and recipes by cooking with seasonings to add
flavor instead of fat. Best of all, 500 Under 500 will show you that
healthy meals don’t have to be bland or boring, and that preparing
satisfying and low-calorie recipes is easier than you think.
So what are you waiting for? Get closer to reaching your weight-loss
goals with these healthy and delicious meals!
Happy eating!
CHAPTER 1
Breakfast
OATMEAL RAISIN SCONES
CALORIES: 375
SERVES 6
1½ CUPS ROLLED OATS
½ CUP ALL-PURPOSE FLOUR
2 TABLESPOONS WHEAT GERM
3 TABLESPOONS SUGAR
½ TEASPOON SALT
1½ TEASPOONS BAKING POWDER
6 TABLESPOONS COLD, UNSALTED BUTTER, CUT IN PIECES
2 EGGS
½ CUP BUTTERMILK
½ TEASPOON VANILLA
1 CUP RAISINS
1 EGG WHITE
2 TABLESPOONS RAW SUGAR
1. Preheat oven to 400°F. Line a baking pan with parchment paper or
spray lightly with oil. Grind half of the oatmeal into flour in a food
processor.
2. Combine remaining oats, oat flour, all-purpose flour, wheat germ,
sugar, salt, baking powder, and butter in a food processor with a metal
blade. Process until mixture resembles cornmeal.
3. In a large bowl whisk together eggs, buttermilk, and vanilla. Stir in
raisins with a spatula or wooden spoon.
4. Add dry ingredients and fold in with spatula. Drop scones into rounds
onto prepared baking sheet.
5. Brush scones with egg white and sprinkle with raw sugar. Bake for 15
minutes.
PER SERVING: Fat: 2 g Protein: 8 g Carbohydrates: 44 g Sugar: 37 g
BLACKBERRY-MANGO SMOOTHIE
CALORIES: 235
SERVES 2
½ BANANA
1 CUP FROZEN MANGO CUBES
1 CUP BLACKBERRIES
½ CUP VANILLA FROZEN YOGURT
¼ CUP ORANGE JUICE
1 TEASPOON HONEY
1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast.
PER SERVING: Fat: 3 g Protein: 4 g Carbohydrates: 53 g Sugar: 39 g
BLUEBERRY-LEMON SMOOTHIE
CALORIES: 261
SERVES 2
½ BANANA
1 CUP FROZEN BLUEBERRIES
1 CUP LEMON YOGURT
¼ CUP GRAPE JUICE
1 TEASPOON HONEY
1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast.
PER SERVING: Fat: 2.5 g Protein: 6 g Carbohydrates: 57 g
Sugar: 46 g
Blueberry Heaven
The United States produces 95 percent of the world’s supply of
blueberries. Maine produces the bulk of U.S. blueberries, followed by
other northeastern states and Oregon. Many farms in these regions allow
you to pick your own berries when they’re in season.
Blueberry-Lemon Smoothie
STRAWBERRY-BANANA SMOOTHIE
CALORIES: 248
SERVES 2
1 BANANA
1 CUP FROZEN STRAWBERRIES, CUT UP
1 CUP VANILLA FROZEN YOGURT
¼ CUP ORANGE JUICE
1 TEASPOON HONEY
1. Place all ingredients in a blender and blend until smooth.
2. Pour into two glasses and serve as a quick breakfast.
PER SERVING: Fat: 4 g Protein: 4 g Carbohydrates: 50 g Sugar: 37 g
Strawberry-Banana Smoothie
SMOOTHIE WITH CHOCOLATE AND COFFEE
CALORIES: 200
SERVES 2
2 TABLESPOONS INSTANT ESPRESSO, DISSOLVED IN 2
TABLESPOONS HOT WATER
2 TABLESPOONS DUTCH PROCESS COCOA, DISSOLVED IN
COLD WATER
1 PACKAGE SUGAR SUBSTITUTE, OR TO TASTE
½ CUP OAT BRAN
1½ CUPS PLAIN, LOW-FAT YOGURT
1 TABLESPOON ANISETTE LIQUEUR (OPTIONAL)
6 ICE CUBES
1. When the espresso and cocoa are dissolved, blend all ingredients in
the blender and serve.
PER SERVING: Fat: 3 g Protein: 16 g Carbohydrates: 36 g Sugar: 19 g
BANANA-KIWI SMOOTHIE
CALORIES: 237
SERVES 2
1 BANANA, PEELED, CUT IN 2 SEGMENTS
4 KIWI FRUIT, PEELED, CUT IN HALVES
JUICE OF 1 LIME
1½ CUPS ORANGE JUICE
2 TABLESPOONS OAT BRAN OR KASHI
4 ICE CUBES
4 DROPS HOT SAUCE (OPTIONAL)
1. Place the banana, kiwi, lime juice, and orange juice in the blender and
purée. Add the rest of the ingredients and blend until smooth. Serve
chilled.
PER SERVING: Fat: 1 g Protein: 10 g Carbohydrates: 65 g Sugar: 22 g
RASPBERRY–ALMOND MILK FRAPPE
CALORIES: 149
SERVES 2
1 CUP FROZEN RASPBERRIES
½ CUP ALMOND MILK
⅛ TEASPOON ALMOND EXTRACT