ebook img

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

496 Pages·2011·2.57 MB·English
Save to my drive
Quick download
Download
Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.

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

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

See more

The list of books you might like

Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.