1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla 1 ounces ( cup plus 2 tablespoons) finely shredded low-fat mozzarella cheese (no more than 2.5 g of fat per ounce; I used Lucerne, found at Safeway chains) 12 slices turkey pepperoni 2 tablespoons low-fat marinara sauce (lower-sodium if possible), reheated if necessary Preheat the oven to 400.
Place the tortilla on a cutting board or flat surface. Sprinkle the cheese evenly over the tortilla. Place the pepperoni evenly over the cheese.
Tuck in the opposite sides of the tortilla, as you would with a burrito, and then roll it as tightly as possible, creating a log. Wrap the log in foil. Place it directly on an oven rack and bake it until the cheese is completely melted, 12 to 15 minutes. Slice the stromboli into 6 slices, crosswise, and transfer the slices to a plate facing upward, so they look like pinwheels. Serve immediately, with marinara sauce for dipping.
Makes 1 serving. 242 calories, 19 g protein, 27 g carbohydrates, 8 g fat, 2 g saturated fat, 41 mg cholesterol, 3 g fiber, 922 mg sodium 242 calories, 19 g protein, 27 g carbohydrates, 8 g fat, 2 g saturated fat, 41 mg cholesterol, 3 g fiber, 922 mg sodium
scoopy joes Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: NONE NONE We"ve all heard of sloppy joes. Well, now there"s a new dish on the block. Instead of serving your favorite sloppy joes on a regular old hamburger bun, have some fun (and some crunch) with them by using Tost.i.tos Baked! Scoops. If it"s easier, feel free to sub in any baked tortilla chips for the scoops. They obviously won"t look the same, but they"ll taste just as great.
These joes can also be made with extra-lean ground turkey, but you"ll need to add extra sauce because turkey is drier than beef. Using turkey in this recipe will save you about 3 grams of fat, but keep in mind that the extra sauce will add 95 mg of sodium per tablespoon.
4 ounces 96% lean ground beef cup sloppy joe sauce (I used Manwich) 10 Tost.i.tos Baked! Scoops Place a small nonstick skillet over medium-high heat. When hot, add the beef. Using a spatula or wooden spoon, break the beef into bite-sized chunks, stirring as you do, until it is no longer pink, 2 to 3 minutes. Turn the heat to low and add the sauce until it is warmed through, 1 to 2 minutes. Serve immediately with the scoops for dipping (or fill the scoops for a fun appetizer, though that will take an extra couple of minutes).
Makes 1 serving. 242 calories, 24 g protein, 21 g carbohydrates, 7 g fat, 2 g saturated fat, 60 mg cholesterol, 2 g fiber, 545 mg sodium 242 calories, 24 g protein, 21 g carbohydrates, 7 g fat, 2 g saturated fat, 60 mg cholesterol, 2 g fiber, 545 mg sodium pepperoni pizzadilla Hands-on Time: 9 MINUTES 9 MINUTES Hands-off Time: Hands-off Time: NONE NONE Who doesn"t love pepperoni pizza? This recipe is a quicker, healthier alternative to the ordinarily fat-filled pie. It"s also simple enough for kids to take part!
1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla (do not use a reduced-carb one) 1 ounces (scant cup) finely shredded reduced-fat mozzarella cheese (no more than 3 g fat per ounce; I used Lucerne, found at Safeway chains) 6 slices turkey pepperoni 1 tablespoon canned, drained, sliced black olives 2 pinches dried oregano 2 tablespoons low-fat marinara or pizza sauce (lower-sodium if possible), reheated if necessary Place a medium nonstick skillet over medium heat. When hot, put the tortilla in the pan (no need to add any fat). Sprinkle half the cheese evenly over half the tortilla, followed by the pepperoni, the olives, the oregano, and the remaining cheese. Fold the bare half over the filling. Cook the tortilla until the cheese on the bottom half is mostly melted and the tortilla is lightly browned in spots, about 2 minutes. Then, using a spatula, carefully flip the quesadilla. Continue cooking it until the cheese is completely melted and the bottom is lightly browned in spots.
Slice the quesadilla into 4 wedges. Serve immediately with marinara on the side for dipping.
Makes 1 serving. 241 calories, 17 g protein, 28 g carbohydrates, 8 g fat, 2 g saturated fat, 29 mg cholesterol, 4 g fiber, 820 mg sodium 241 calories, 17 g protein, 28 g carbohydrates, 8 g fat, 2 g saturated fat, 29 mg cholesterol, 4 g fiber, 820 mg sodium rock & roll pizza roll Hands-on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 12 to 15 MINUTES PLUS 2 MINUTES TO REST TIME TO PREHEAT OVEN PLUS 12 to 15 MINUTES PLUS 2 MINUTES TO REST You really can"t beat this ridiculously easy and much healthier version of the pizza rolls you might find in your grocer"s freezer. It"s just as gooey, and it"s guilt-free for you...and the kids. In fact, it can even be made with all-natural ingredients.
1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla (do not use a reduced-carb one) 2 tablespoons low-fat marinara or pizza sauce (lower-sodium, if possible) 1 (21 g) light string cheese (I used Sargento) Preheat the oven to 400. Line a small baking sheet or dish with parchment.
Place the tortilla on a cutting board or flat work surface. Spread the marinara sauce to the edges of the tortilla.
Place the string cheese across one edge of the tortilla. Tuck in the sides of the tortilla over the cheese, and then roll it tightly, creating a log. Place the log on the prepared baking sheet and bake it until the cheese is completely melted, 12 to 15 minutes. Allow to cool for 2 minutes. Serve immediately.
Makes 1 serving. 174 calories, 10 g protein, 27 g carbohydrates, 5 g fat, 2 g saturated fat, 10 mg cholesterol, 3 g fiber, 400 mg sodium 174 calories, 10 g protein, 27 g carbohydrates, 5 g fat, 2 g saturated fat, 10 mg cholesterol, 3 g fiber, 400 mg sodium thin & crispy margarita pizza Hands-on Time: 12 MINUTES 12 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 5 MINUTES TO REST TIME TO PREHEAT OVEN PLUS 5 MINUTES TO REST When I first saw the "herbs in tubes," as I call them, referring to Gourmet Garden"s herb blends, I thought I wouldn"t like them. But with one try, I became hooked, particularly to the garlic blend. This rendition of a margarita pizza is one of my favorite applications for them. It"s insanely easy to throw together and especially tasty, considering the little amount of time it takes.
If you"re having trouble finding these herbs, visit gourmetgarden.com and check out their store locator. Or you can look for herbs frozen in trays. At my local Trader Joe"s, they sell frozen chopped garlic and chopped basil in trays from a brand called Dorot. Just be sure to measure the herbs yourself instead of relying on the measurements listed on the package (I found 1 teaspoon of basil was more than 1 cube, though the package says that 1 cube is equivalent to 1 teaspoon). and check out their store locator. Or you can look for herbs frozen in trays. At my local Trader Joe"s, they sell frozen chopped garlic and chopped basil in trays from a brand called Dorot. Just be sure to measure the herbs yourself instead of relying on the measurements listed on the package (I found 1 teaspoon of basil was more than 1 cube, though the package says that 1 cube is equivalent to 1 teaspoon).
1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla (do not use a reduced-carb one) teaspoon Gourmet Garden Garlic Blend or frozen herbs in trays (look for Gourmet Garden in tubes in the produce section or for frozen herbs at Trader Joe"s) 1 teaspoons Gourmet Garden Basil Herb Blend or frozen herbs in trays (look for Gourmet Garden in tubes in the produce section or for frozen herbs at Trader Joe"s) 1 ounces (scant cup) finely shredded reduced-fat mozzarella cheese (no more than 2.5 g of fat per ounce; I used Lucerne, found at Safeway chains) 5 (-inch-thick) plum tomato slices Preheat the oven to 400.
Bake the tortilla on a small nonstick baking sheet for 3 to 4 minutes per side, or until it is completely crisp. If air bubbles form while cooking, poke them with a fork, and then use a spatula or oven mitt to carefully press the air out. Remove the sheet from the oven. Spread the garlic and basil evenly over all but the outer inch of the tortilla. Top that evenly with the cheese and then the tomato slices.
Bake the pizza for 2 to 4 minutes, or until the cheese is completely melted. Allow it to cool for 5 minutes, and then slice it into 4 wedges. Serve immediately.
Makes 1 serving. 237 calories, 14 g protein, 31 g carbohydrates, 6 g fat, 2 g saturated fat, 15 mg cholesterol, 4 g fiber, 733 mg sodium 237 calories, 14 g protein, 31 g carbohydrates, 6 g fat, 2 g saturated fat, 15 mg cholesterol, 4 g fiber, 733 mg sodium
boneless honey BBQ "wings"
Hands-on Time: 10 TO 12 MINUTES 10 TO 12 MINUTES Hands-off Time: Hands-off Time: 5 MINUTES TO REST 5 MINUTES TO REST When making these "wings," be sure your pan is piping hot and the chicken isn"t overcrowded. The tenders should brown on the outside, and there should be no liquid in the pan as they cook to yield optimum-that is, decadent-results.
cup barbecue sauce (find one with no more than 9 g of sugar and <1 g="" fat="" per="" tablespoon="" serving,="" preferably="" all-natural;="" i="" used="" organicville)="" 2="" tablespoons="" honey="" teaspoon="" garlic="" powder="" salt="" and="" pepper,="" to="" taste="" 16="" chicken="" tenderloins="" (about="" 1="" pound),="" trimmed="" olive="" oil="" spray="" combine="" the="" barbecue="" sauce="" and="" honey="" in="" a="" small="" bowl.="" set="">
Sprinkle the garlic powder, salt, and pepper over the tenderloins and toss them to combine.
Place a large nonstick skillet over high heat. When hot, lightly mist the skillet with spray and add the chicken strips side by side in a single layer (work in batches, if necessary-the chicken should sizzle when it hits the pan, or it"s not hot enough). Cook the strips until they are lightly browned on the outside and no longer pink inside, 2 to 3 minutes per side. Turn the heat to low and return all wings to the pan, if working in batches. Pour the reserved barbecue sauce mixture over them and gently stir until they are well coated and the sauce is warm. Remove the pan from the heat. Let the wings sit in the pan for 5 minutes, and then toss them again (the sauce will stick better after sitting). Serve immediately.
Makes 4 servings. Each (4-wing) serving has: 164 calories, 26 g protein, 15 g carbohydrates, <1 g="" fat,="" 0="" g="" saturated="" fat,="" 67="" mg="" cholesterol,="" trace="" fiber,="" 244="" mg="" sodium="" each="" (4-wing)="" serving="" has:="" 164="" calories,="" 26="" g="" protein,="" 15="" g="" carbohydrates,=""><1 g="" fat,="" 0="" g="" saturated="" fat,="" 67="" mg="" cholesterol,="" trace="" fiber,="" 244="" mg="" sodium="">
asparagus roast beef roll-ups Hands-on Time: 9 MINUTES (STOVETOP) OR 7 MINUTES (MICROWAVE) 9 MINUTES (STOVETOP) OR 7 MINUTES (MICROWAVE) Hands-off Time: Hands-off Time: TIME TO BOIL WATER (STOVETOP) OR NONE (MICROWAVE) TIME TO BOIL WATER (STOVETOP) OR NONE (MICROWAVE) This recipe is a great one to impress guests at your next c.o.c.ktail party (though you"ll have to multiply it). It"s really quick and simple, yet it looks very decadent and time-consuming.
To make the roll-ups extra elegant for entertaining, wrap the roast beef close to the bottom of the spears, then stand them on a platter as pictured.
12 medium asparagus spears, trimmed by snapping off the ends where they break naturally 1 teaspoon prepared horseradish, or more to taste 2 tablespoons light sour cream Salt and pepper, to taste 6 ounces thinly sliced or shaved Simple Grilled London Broil (this page), Pot Roast (this page), or extra-lean deli roast beef Stovetop Instructions Half-fill a large bowl with ice water.
Place a steamer rack insert in a large pot. Fill the pot with water so it reaches just below the steamer rack. Place the pot over high heat, cover it with a lid, and bring the water to a boil. Add the asparagus, cover the pot (leaving the lid slightly ajar), and steam the asparagus until crisp-tender, 3 to 5 minutes, depending on thickness. Transfer the asparagus to the bowl of ice water to stop the cooking. Drain well. Meanwhile, in a small bowl, mix the horseradish and sour cream until well combined. Season with salt and pepper.
Lay 1 ounces of the beef on a flat work surface or cutting board. Spread one-quarter (about tablespoon) of the horseradish mixture over the beef, leaving a small border. Place 3 asparagus spears at one of the narrower ends of each beef slice so the tips hang over. Roll the beef around the bundle of asparagus until you reach the other end of the beef. Repeat with the remaining roast beef, horseradish mixture, and asparagus to create 3 more roll-ups. Serve immediately.
Microwave Instructions Follow the directions above, except instead of steaming the asparagus, add 1 tablespoon of water and the asparagus to a medium microwave-safe bowl or dish. Cover the dish with a microwave-safe plate. Microwave on high for 1 to 2 minutes, or until the asparagus is crisp-tender. Transfer the asparagus to a bowl of ice water to stop the cooking. Drain well.
Makes 2 servings. Each (2-bundle) serving has: 127 calories, 21 g protein, 5 g carbohydrates, 4 g fat, 2 g saturated fat, 42 mg cholesterol, 2 g fiber, 145 mg sodium Each (2-bundle) serving has: 127 calories, 21 g protein, 5 g carbohydrates, 4 g fat, 2 g saturated fat, 42 mg cholesterol, 2 g fiber, 145 mg sodium cukes in a blanket Hands-on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: NONE NONE It can be a bit tricky to spread the cheese over the cuc.u.mber because the cuc.u.mber pieces are so moist. But this super-simple snack is more than worth the mini-challenge!
English cuc.u.mber 2 (-ounce) Light Original Swiss Laughing Cow cheese wedges 4 ounces thinly sliced or shaved extra-lean smoked deli turkey, preferably lower-sodium Cut the cuc.u.mber in half lengthwise. Cut each half in half lengthwise, creating 4 spears or wedges. Then spread half of one cheese wedge over one of the cut sides of one cuc.u.mber spear. Lay 1 ounce of turkey slices on a flat surface. Place a cuc.u.mber wedge at one end of the turkey. Roll the cuc.u.mber in the turkey to create a log. Repeat with the remaining cuc.u.mbers, cheese, and turkey. Serve immediately.
Makes 2 servings. Each (2-wedge) serving has: 90 calories, 15 g protein, 2 g carbohydrates, 2 g fat, 1 g saturated fat, 40 mg cholesterol, <1 g="" fiber,="" 620="" mg="" sodium="" each="" (2-wedge)="" serving="" has:="" 90="" calories,="" 15="" g="" protein,="" 2="" g="" carbohydrates,="" 2="" g="" fat,="" 1="" g="" saturated="" fat,="" 40="" mg="" cholesterol,=""><1 g="" fiber,="" 620="" mg="" sodium="" tuna="" sashimi="" with="" jalapeno="" hands-on="" time:="" 4="" minutes="" 4="" minutes="" hands-off="" time:="" hands-off="" time:="" none="" none="" one="" of="" my="" all-time="" favorite="" dishes="" to="" order="" at="" sushi="" bars="" is="" albacore="" or="" yellowtail="" sashimi="" with="" ponzu-a="" citrus-based="" soy="" sauce-and="" jalapeno="" (though="" they="" sometimes="" add="" way="" too="" much="" sesame="" oil="" for="" my="" taste).="" the="" name="" changes="" from="" menu="" to="" menu,="" but="" no="" matter="" the="" t.i.tle,="" i="" absolutely="" love="" it.="" here"s="" an="" at-home="" version="" that"s="" a="" cinch="" to="" throw="" together="" and="" super-nutritious.="" it"s="" perfect="" for="" you="" or="" to="" impress="" your="" sushi-loving="" guests="" though="" you="" might="" be="" tempted="" to="" omit="" the="" salt,="" i="" wouldn"t="" recommend="" it.="" this="" is="" actually="" a="" great="" dish="" for="" exotic="" sea="" salt.="" a="" light="" sprinkle="" can="" add="" real="" depth="" to="" the="">
4 ounces sashimi- or sushi-grade ahi tuna, cut into 8 equal slices 8 very thin jalapeno slices (rounds) 2 teaspoons ponzu sauce (look for it in the international section next to the soy sauce) Sea salt, to taste Arrange the tuna slices on a plate so the slices are touching in the center and point outward (like a starburst pattern). Place a piece of jalapeno in the center of each tuna slice. Drizzle the ponzu evenly over the top. Season with salt. Serve immediately.
Make 1 serving. 153 calories, 28 g protein, 2 g carbohydrates, 3 g fat, 0 g saturated fat, 0 mg cholesterol, trace fiber, 282 mg sodium 153 calories, 28 g protein, 2 g carbohydrates, 3 g fat, 0 g saturated fat, 0 mg cholesterol, trace fiber, 282 mg sodium "spicy tuna" salad Hands-on Time: 3 MINUTES 3 MINUTES Hands-off Time: Hands-off Time: NONE NONE This is a great spicy, low-carb snack when served with vegetables such as celery sticks and endive. It"s also great served with baked tortilla chips or low-fat whole-grain crackers.
Until recently, canned tuna was most commonly available in 6-ounce cans. But lately, a lot of products have decreased in size-from cereals to ice cream to peanut b.u.t.ter, which now often has a bubble in the bottom of the jar to make it look as big as it once was-even though the prices have not gone down. Be wary of this when you determine how many calories you"re consuming. The numbers on this dish are based on the 5-ounce can, not a 6-ounce one-which, by the way, generally contains only 3 ounces of tuna (the rest is liquid).
1 (5-ounce) can chunk light tuna in water, drained 1 tablespoon low-fat mayonnaise (no more than 2 g of fat per tablespoon; I used Best Foods/h.e.l.lmann"s) teaspoon chili garlic sauce, or more to taste In a medium bowl, mix the tuna, mayonnaise, and chili garlic sauce until well combined. Season with additional chili garlic sauce, if desired. Serve immediately.
Makes 2 servings. Each (scant -cup) serving has: 65 calories, 13 g protein, 1 g carbohydrates, 1 g fat, trace saturated fat, 15 mg cholesterol, 0 g fiber, 268 mg sodium Each (scant -cup) serving has: 65 calories, 13 g protein, 1 g carbohydrates, 1 g fat, trace saturated fat, 15 mg cholesterol, 0 g fiber, 268 mg sodium hummus tuna bagels Hands-on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: NONE NONE I worked on a teen weight-loss show by the producers of The Biggest Loser The Biggest Loser that took place at a camp in Wisconsin. The night I arrived, I was talking to one of the producers about food, of course. He mentioned his ex-wife used to make tuna with hummus instead of mayo and serve it on bagels. He said that she suggested it to a restaurant and they started serving it. When I told him I was going to borrow the idea he said I had to credit his ex-wife-only he never mentioned her name. Though I created this myself, Matt"s ex-wife deserves the credit for the general concept...whoever and wherever she is. that took place at a camp in Wisconsin. The night I arrived, I was talking to one of the producers about food, of course. He mentioned his ex-wife used to make tuna with hummus instead of mayo and serve it on bagels. He said that she suggested it to a restaurant and they started serving it. When I told him I was going to borrow the idea he said I had to credit his ex-wife-only he never mentioned her name. Though I created this myself, Matt"s ex-wife deserves the credit for the general concept...whoever and wherever she is.
1 (5-ounce) can chunk light tuna in water, drained 2 tablespoons garlic-flavored hummus (no more than 1.5 g of fat per tablespoon) 2 whole-wheat mini bagels, halved and toasted (I used Thomas") 4 very thin slices of red onion In a small bowl, mix the tuna and hummus until well combined. Divide the tuna mixture evenly among the 4 bagel halves. Top each with 1 red onion slice. Serve immediately.
Makes 2 servings. Each (1 bagel; 2 halves) serving has: 200 calories, 18 g protein, 27 g carbohydrates, 3 g fat, trace saturated fat, 15 mg cholesterol, 4 g fiber, 428 mg sodium Each (1 bagel; 2 halves) serving has: 200 calories, 18 g protein, 27 g carbohydrates, 3 g fat, trace saturated fat, 15 mg cholesterol, 4 g fiber, 428 mg sodium garlic cheese breadsticks Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: 18 TO 20 MINUTES 18 TO 20 MINUTES 16 ounces store-bought, whole-wheat pizza dough, fresh or frozen, defrosted (I used Trader Joe"s) Olive oil spray 3 teaspoons garlic powder, plus more to taste, optional, divided 3 teaspoons reduced-fat grated Parmesan cheese, divided (look for it in a plastic canister or jar, not in the refrigerated section) 1 tablespoon light b.u.t.ter, melted 1 tablespoon chopped fresh parsley leaves cup low-fat marinara or pizza sauce, preferably lower-sodium, reheated if necessary, optional Preheat the oven to 350.
Press the dough evenly into a 9 9-inch nonstick baking pan or dish. Gently, being careful to keep the shape of the dough, lift the dough out of the pan onto a clean flat work surface. Lightly mist the pan with spray. Sprinkle 1 teaspoon of the garlic powder and 1 teaspoon of the Parmesan evenly over the bottom of the pan.
Lift the dough back into the pan (you may have to reshape it slightly). Sprinkle the remaining 2 teaspoons of garlic powder and Parmesan evenly over the dough. Using a dough sc.r.a.per or b.u.t.ter knife, and without slicing all the way through the dough, cut the dough in half in one direction, then slice it into 8 equal pieces in the other to create 16 equal breadsticks. Bake the dough until golden brown and cooked through, 18 to 20 minutes.
Brush the b.u.t.ter evenly over the dough, then sprinkle the parsley evenly over that. Season with additional garlic powder, if desired. Serve immediately with marinara for dipping, if desired.
Makes 8 servings. Each (2-breadstick) serving has: 143 calories, 4 g protein, 25 g carbohydrates, 2 g fat, trace saturated fat, 2 mg cholesterol, 3 g fiber, 265 mg sodium Each (2-breadstick) serving has: 143 calories, 4 g protein, 25 g carbohydrates, 2 g fat, trace saturated fat, 2 mg cholesterol, 3 g fiber, 265 mg sodium buff-corn Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: NONE NONE Looking for ways to cut more fat? The Biggest Loser The Biggest Loser contestants have been known to swear by I Can"t Believe It"s Not b.u.t.ter! spray instead of light b.u.t.ter when eating popcorn. As long as you don"t add too much fat and too many calories, popcorn is a great snack. It"s high in fiber and low in calories. You can eat a decent volume without eating too many calories. contestants have been known to swear by I Can"t Believe It"s Not b.u.t.ter! spray instead of light b.u.t.ter when eating popcorn. As long as you don"t add too much fat and too many calories, popcorn is a great snack. It"s high in fiber and low in calories. You can eat a decent volume without eating too many calories.
2 tablespoons yellow or white popcorn kernels tablespoon light b.u.t.ter (stick, not tub; I used Challenge Light) 1 teaspoons hot sauce (a thick one like Wing Time, not a thin one like Tabasco), preferably all-natural Pop the popcorn in an air popper or in the microwave using a microwave popping bowl according to package directions.
Meanwhile, add the b.u.t.ter and hot sauce to a small microwave-safe bowl. When the popping corn is popped, microwave the b.u.t.ter and sauce on high until the b.u.t.ter is mostly melted, 10 to 20 seconds. Stir it (it should then be melted).
Transfer the popped corn to a large serving bowl. Drizzle half of the b.u.t.ter mixture over the popcorn. Toss well, then drizzle the remaining b.u.t.ter mixture over the top. Toss again and serve immediately.
Makes 1 (2 -cup) serving. 110 calories, 3 g protein, 17 g carbohydrates, 4 g fat, 2 g saturated fat, 8 mg cholesterol, 4 g fiber, 348 mg sodium 110 calories, 3 g protein, 17 g carbohydrates, 4 g fat, 2 g saturated fat, 8 mg cholesterol, 4 g fiber, 348 mg sodium parmesan garlic soft pretzel Hands-on Time: 3 MINUTES 3 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 5 TO 6 MINUTES TIME TO PREHEAT OVEN PLUS 5 TO 6 MINUTES Instead of succ.u.mbing to temptation at the mall, satisfy your craving for this savory pretzel at home with a fraction of the fat and calories. You"ll definitely be glad you did when you save plenty of guilt and a lot of cash.
You can cook this pretzel in the microwave, but I think it"s much more enjoyable (and no more calories) when it"s cooked in the oven.
1 (64 g) frozen soft pretzel (1 g of fat or less per pretzel; I used Super Pretzel) teaspoon garlic powder teaspoon reduced-fat, grated Parmesan cheese (look for it in a plastic canister or jar, not in the refrigerated section) teaspoon light b.u.t.ter, melted (stick, not tub; I used Challenge Light) Bake the pretzel according to package directions (oven cooking is recommended), omitting any salt.
Meanwhile, in a small bowl, stir the garlic powder and Parmesan until well combined.
Brush the cooked pretzel evenly with the melted b.u.t.ter. Sprinkle the Parmesan mixture evenly over the top of the pretzel. Serve immediately.
Makes 1 serving. 175 calories, 5 g protein, 35 g carbohydrates, 2 g fat, trace saturated fat, 4 mg cholesterol, 1 g fiber, 165 mg sodium 175 calories, 5 g protein, 35 g carbohydrates, 2 g fat, trace saturated fat, 4 mg cholesterol, 1 g fiber, 165 mg sodium a+ apple cheddar skewers Hands-on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: NONE NONE I know a lot of people who love to eat apples and Cheddar in tandem. And I"m no different. One of my favorite 100-calorie afternoon snacks is a light string cheese and a small apple. It"s well balanced and contains protein and calcium and is thus quite filling. So I created these skewers as a more festive version of this cla.s.sic pairing. I love to serve it along with dessert when hosting a girls" night for my friends.
Be sure to thread the cheese onto the skewers gently to keep the cubes from breaking. I tend to use red-skinned apples because they"re the most colorful, but any variety will be delicious. For even more variety, try the skewers with cut-up lowfat string cheese instead of the Cheddar.
1 medium apple, cored, seeded, and chopped into 1-inch chunks teaspoon fresh lemon juice 1 ounce 75% light Cheddar, cut into -inch cubes (I used Cabot"s) 2 decorative wooden skewers, about 10 inches long In a small bowl, toss the apples with the lemon juice. Thread a piece of the apple onto a skewer, followed by cube of cheese. Continue skewering the remaining apples and cheese evenly among the 2 skewers. Serve immediately.
Makes 1 serving. 80 calories, 9 g protein, 6 g carbohydrates, 3 g fat, 2 g saturated fat, 10 mg cholesterol, <1 g="" fiber,="" 203="" mg="" sodium="" 80="" calories,="" 9="" g="" protein,="" 6="" g="" carbohydrates,="" 3="" g="" fat,="" 2="" g="" saturated="" fat,="" 10="" mg="" cholesterol,=""><1 g="" fiber,="" 203="" mg="" sodium="">
Quick Crunchy Potato Chips with Fixed-Up Fresh Onion Dip (this page) quick crunchy potato chips Hands-on Time: 9 MINUTES 9 MINUTES Hands-off Time: Hands-off Time: NONE NONE These potato chips are shockingly fresh and tasty right from the microwave, and they"re healthier than almost any chips on the market. Plus, they"re likely to save you a lot of cash since baked chips tend to be quite expensive, yet large bags of fresh potatoes are not.
1 medium baking potato (7 to 8 ounces), scrubbed teaspoon extra virgin olive oil Sea salt, to taste Olive oil spray Slice the potato into very thin (about 1 116-inch-thick) rounds. Place them in a large resealable plastic bag and drizzle the oil over them. Seal the bag and toss to evenly coat the potatoes. Season them with salt and toss again.
Cover a large microwave-safe dinner plate with parchment paper. Lightly mist the paper with spray. Working in batches if necessary, place the potato slices on the parchment in a single layer. Microwave the potatoes on high for 5 to 7 minutes, or until the chips are completely crisp (be careful not to burn them). Allow them to cool for about 2 minutes. Serve immediately.
Makes 2 servings. Each (about -ounce) serving has: 88 calories, 2 g protein, 17 g carbohydrates, 1 g fat, trace saturated fat, 0 mg cholesterol, 2 g fiber, 6 mg sodium Each (about -ounce) serving has: 88 calories, 2 g protein, 17 g carbohydrates, 1 g fat, trace saturated fat, 0 mg cholesterol, 2 g fiber, 6 mg sodium fixed-up french onion dip Hands-on Time: 2 MINUTES 2 MINUTES Hands-off Time: Hands-off Time: 30 MINUTES FOR FLAVORS TO MELD, OPTIONAL 30 MINUTES FOR FLAVORS TO MELD, OPTIONAL I"ve tried making onion dip with fat-free sour cream but just couldn"t stomach it. The texture is just so off. On occasion I"d indulge by using light sour cream, but then I felt I had to be mindful of how much dip I was eating. Using a thick Greek yogurt, like f.a.ge, I can finally eat as much dip as I want. Though it doesn"t taste exactly like full-fat sour cream, it does provide the same texture and a great (though different) flavor.
Please note that depending on the brand of soup mix you use, the perfect amount will vary slightly. I"d start with 2 teaspoons and then continue adding, tasting as you do, until it suits your tastes. You can look for all-natural or organic onion soup mixes. I find the flavors differ significantly among brands, so try numerous brands if you don"t love the first you try.
1 tablespoon onion soup mix, preferably an all-natural one, or to taste 1 (6-ounce) container fat-free plain Greek yogurt (I used f.a.ge) Add the onion soup mix directly to the container of yogurt. Stir well until thoroughly combined. Refrigerate for at least 30 minutes before serving (for best flavor), or up to 2 days. Serve with Quick Crunchy Potato Chips (see this page this page), veggies, or whole-wheat pretzels for dipping.
Makes 2 servings. Each (heaping -cup) serving has: 60 calories, 8 g protein, 7 g carbohydrates, trace fat, 0 g saturated fat, 0 mg cholesterol, 0 mg fiber, 225 mg sodium Each (heaping -cup) serving has: 60 calories, 8 g protein, 7 g carbohydrates, trace fat, 0 g saturated fat, 0 mg cholesterol, 0 mg fiber, 225 mg sodium margarita chips Hands-on Time: 5 MINUTES 5 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN TIME TO PREHEAT OVEN These insanely simple chips provide a very fresh twist to an otherwise packaged product. The idea comes from family friends of my test kitchen director, Stephanie. Over the years, she"s attended a few of their "Parrot Head" Jimmy Buffett backyard barbecues. They love creating dishes that are margarita-inspired, and they always fry their own tortilla chips and sprinkle them with lime zest and salt. My version is healthier, not to mention much easier, as you don"t have to stand over a pot of hot oil to cook batches of chips. When you make these, be sure to layer the lime with the chips in the bowl so it doesn"t all end up at the bottom.
2 ounces baked tortilla chips (salted) 1 to 2 teaspoons freshly grated lime zest Preheat the oven to 400.
Spread the chips in a single layer on a small baking sheet. Bake for 2 to 4 minutes, or until the chips are very warm.
Place about one-quarter of the chips in a medium serving bowl. Top with about one-quarter of the lime zest. Repeat with the remaining chips and lime zest. Serve immediately.
Makes 2 servings. Each (1-ounce) serving has: 110 calories, 2 g protein, 23 g carbohydrates, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 65 mg sodium Each (1-ounce) serving has: 110 calories, 2 g protein, 23 g carbohydrates, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 65 mg sodium wow "em white bean dip Hands-on Time: 7 MINUTES 7 MINUTES Hands-off Time: Hands-off Time: NONE NONE I love dips because I think they "force" people to eat more veggies. Now that"s great if the dip isn"t doing more damage than the veggies are adding in health benefits, which is not the case with many dips. But fortunately, this is one that helps people eat more veggies and adds extra nutrients.
1 (15-ounce) can white beans (sometimes called cannellini beans or white kidney beans), rinsed and drained 1 medium garlic clove, coa.r.s.ely chopped 1 tablespoon fresh lemon juice 1 tablespoon coa.r.s.ely chopped parsley leaves 1 teaspoon extra virgin olive oil 2 tablespoons fat-free plain yogurt teaspoon crushed red pepper flakes Sea salt and pepper, to taste In the bowl of a food processor fitted with a chopping blade, process the beans, garlic, lemon juice, and parsley until finely chopped (sc.r.a.pe down the sides of the bowl if necessary). With the processor on, stream in the olive oil and continue processing until the mixture is smooth. Spoon the mixture into a bowl and add the yogurt and red pepper flakes. Stir well to combine. Season with salt and pepper. Serve immediately with whole-grain crackers, veggies, or whole-wheat pita for dipping.
Makes 4 servings. Each (about a generous -cup) serving has: 101 calories, 5 g protein, 17 g carbohydrates, 2 g fat, trace saturated fat, trace cholesterol, 4 g fiber, 234 mg sodium Each (about a generous -cup) serving has: 101 calories, 5 g protein, 17 g carbohydrates, 2 g fat, trace saturated fat, trace cholesterol, 4 g fiber, 234 mg sodium
midsection-melting main courses Asian Grilled London Broil Luau London Broil Mexican c.o.c.ktail Meatb.a.l.l.s Easy-As-Can-Be Pot Roast Supper Boneless Pork "Ribs"
Simple Glazed Pork Chops Cajun Pork Tenderloin with Tropical Salsa Caramelized Apple b.u.t.ter-Topped Pork Chops Chicken b.r.e.a.s.t.s with Goat Cheese & Fire-Roasted Tomatoes Naked Chicken Parmesan Crouton Breaded Chicken Unbelievably Easy Chicken Parmesan Balsamic Marinated Chicken Presto Pesto Chicken Roasted Rosemary Chicken Turkey Cranberry Quesadilla Grilled Turkey Cutlets with Cranberry Honey Mustard Sauce Bacon-Wrapped Tilapia Tandoori Tilapia Grilled Salmon with Caramelized Onions "Smoky" Salmon Pan "Fried" Old Bay Salmon Orange Shrimp Buffalo Shrimp Bruschettarogies Cheddar Pierogies with Caramelized Onions Pierogies with Kielbasa & Sauerkraut Pierogies with Lemon Caper b.u.t.ter Breaded Portobello Mushrooms with Dijon Penne and Asparagus with Ricotta Cheese Ravio-sagne Tuscan Pizza Chicken Parmesan Pizza Grilled Chicken, Goat Cheese, & Roasted Red Pepper Pizza Salad Pizza with Grilled Chicken Ravioli Soup asian grilled london broil Hands on Time: 4 MINUTES 4 MINUTES Hands-off Time: Hands-off Time: 15 MINUTES TO REST PLUS 8 TO 10 MINUTES TO GRILL PLUS 10 ADDITIONAL MINUTES TO REST 15 MINUTES TO REST PLUS 8 TO 10 MINUTES TO GRILL PLUS 10 ADDITIONAL MINUTES TO REST This London broil really couldn"t be easier, especially if you buy the meat already trimmed. If your grocery store sells it with a big layer of fat, save time by asking the butcher to trim it for you while you shop. They don"t charge for this service at most major grocery stores (though they don"t decrease the price to reflect the new weight, either).
Though I always love the flavor an outdoor grill provides, as a second option, this dish can be prepared under a broiler for 4 to 5 minutes per side for medium-rare, or until the desired doneness is reached.
1 pounds trimmed London broil 1 teaspoon extra virgin olive oil 1 tablespoon Asian spice rub (see Note), or to taste (I used McCormick Far East Sesame Ginger Blend) Salt, to taste Rub the London broil evenly on all sides with the olive oil, followed by the spice rub. Preheat a grill to high heat.
Let the London broil stand for 15 minutes. Grill it for 4 to 5 minutes per side for medium-rare, or until desired doneness is reached. Transfer it to a serving platter and place a sheet of aluminum foil loosely over the top (of the meat, not the whole platter). Allow it to rest for 10 minutes, and then slice it very thinly against the grain. Serve immediately. Refrigerate and enjoy any leftovers for up to 3 days.
NOTE There are tons of spice rubs sold in cans and jars these days. You can literally use any that says Asian, Szechuan, j.a.panese, etc. If you are using a rub with no salt, you"ll definitely want to add a bit.
Makes 6 servings. Each (about 4-ounce) serving has: 135 calories, 28 g protein, 0 g carbohydrates, 5 g fat, 2 g saturated fat, 58 mg cholesterol, 0 g fiber, 284 mg sodium Each (about 4-ounce) serving has: 135 calories, 28 g protein, 0 g carbohydrates, 5 g fat, 2 g saturated fat, 58 mg cholesterol, 0 g fiber, 284 mg sodium luau london broil Hands-on Time: 8 MINUTES 8 MINUTES Hands-off Time: Hands-off Time: 4 to 6 HOURS (OR OVERNIGHT) TO MARINATE PLUS 10 MINUTES TO GRILL PLUS 10 MINUTES TO REST 4 to 6 HOURS (OR OVERNIGHT) TO MARINATE PLUS 10 MINUTES TO GRILL PLUS 10 MINUTES TO REST This London broil has a wonderfully subtle flavor and is particularly great for folks who love mild foods. Though, unlike the other London broil recipes in this book, it doesn"t make the best sandwich leftovers. The leftovers are, however, great for salads, rice bowls, or other Asian-inspired favorites.
Though I always love the added flavor that an outdoor grill provides, as a second option, this London broil can be prepared under a broiler for 4 to 5 minutes per side for medium-rare, or longer until the desired doneness is reached.
cup lower-sodium soy sauce 1 tablespoon fresh lemon or lime juice 1 tablespoons peeled, minced fresh ginger 1 tablespoon brown sugar, not packed 1 teaspoon extra virgin olive oil 1 pounds trimmed London broil In a medium bowl, whisk together the soy sauce, lemon or lime juice, ginger, sugar, and olive oil until well combined. Place the London broil in a large resealable plastic bag and pour the marinade over the meat. Seal the bag and toss the meat well to coat it completely with the marinade. Refrigerate for at least 4 to 6 hours or overnight.
Preheat the grill to high heat.
Remove the London broil from the bag and drain off any excess marinade. Grill for about 5 minutes per side for medium-rare, or until desired doneness is reached. Transfer to a plate and tent with foil. Allow the meat to rest for 10 minutes. Slice against the grain into thin slices and serve immediately, or refrigerate to enjoy as leftovers for up to 3 days.
Makes 6 serving. Each (about 4-ounce) serving has: 137 calories, 28 g protein, <1 g="" carbohydrates,="" 4="" g="" fat,="" 2="" g="" saturated="" fat,="" 58="" mg="" cholesterol,="" trace="" fiber,="" 194="" mg="" sodium="" each="" (about="" 4-ounce)="" serving="" has:="" 137="" calories,="" 28="" g="" protein,=""><1 g="" carbohydrates,="" 4="" g="" fat,="" 2="" g="" saturated="" fat,="" 58="" mg="" cholesterol,="" trace="" fiber,="" 194="" mg="" sodium="">
mexican c.o.c.ktail meatb.a.l.l.s Hands-on Time: 10 MINUTES 10 MINUTES Hands-off Time: Hands-off Time: 7 to 9 MINUTES 7 to 9 MINUTES These meatb.a.l.l.s are great as a party appetizer served with pretty toothpicks for munching or excellent as a quick weeknight dinner served over brown or Mexican rice. If you have trouble finding Mexican seasoning, you can subst.i.tute lower-sodium taco seasoning. If you are serving them at a c.o.c.ktail party, you might consider tossing them in only half of the sauce and adding the remaining sauce to a small bowl for dipping.
Save time by having your children roll the meatb.a.l.l.s. It"s fun for them and will give you more "you time." The next day, save even more time by using the leftovers as the meat for throw-together tacos using soft corn tortillas.
Olive oil spray 1 pound 96% lean ground beef 2 ounces shredded 75% light Cheddar (I used Cabot"s) 1 tablespoon plus 1 teaspoon Mexican seasoning (I used McCormick) cup mild, medium, or hot red chili enchilada sauce, warmed Preheat the oven to 400. Lightly mist a large nonstick baking sheet with spray.
In a medium bowl, mix the beef, cheese, and seasoning until well combined. Divide the mixture into 24 portions and roll each into a ball about 1 inches in diameter. Place them on a baking sheet or pan so they don"t touch and bake them for 7 to 9 minutes, or until they are no longer pink inside. Transfer the meatb.a.l.l.s to a medium serving bowl and pour the sauce over top. Toss and serve immediately.
Makes 4 servings. Each (6 meatb.a.l.l.s with sauce) serving has: 166 calories, 27 g protein, 1 g carbohydrates, 6 g fat, 2 g saturated fat, 65 mg cholesterol, 0 g fiber, 421 mg sodium Each (6 meatb.a.l.l.s with sauce) serving has: 166 calories, 27 g protein, 1 g carbohydrates, 6 g fat, 2 g saturated fat, 65 mg cholesterol, 0 g fiber, 421 mg sodium
easy-as-can-be pot roast supper Hands-on Time: 9 MINUTES 9 MINUTES Hands-off Time: Hands-off Time: TIME TO PREHEAT OVEN PLUS 30 TO 40 MINUTES TIME TO PREHEAT OVEN PLUS 30 TO 40 MINUTES I love using tiny potatoes and baby carrots, which makes this recipe insanely easy. That said, sometimes tiny potatoes cost a minor fortune. If that"s the case, save money by using larger boiling potatoes. You"ll have to spend time cutting them into cubes, but it might make sense.
You don"t have to use the nonstick foil here if you have a really good nonstick roasting pan, but it makes cleanup almost nonexistent, so I swear by it.
1 pounds baby carrots 2 pounds red or white potatoes, cut into 1-inch cubes 1 tablespoon plus 2 teaspoons extra virgin olive oil, divided Sea salt and pepper One 1 -pound trimmed top round roast 5 -ounce can tomato juice (I used Campbell"s) 2 teaspoons dried thyme 2 medium onions, trimmed, peeled, and cut into quarters Preheat the oven to 450. Line a large roasting pan with nonstick aluminum foil. Add the carrots and potatoes. Drizzle 1 tablespoon plus 1 teaspoon of the olive oil over the vegetables and season them with salt and pepper. Toss just to combine, then distribute them in an even layer in the bottom of the pan, leaving room for the roast in the center.
Rub the roast all over with the remaining 1 teaspoon olive oil, then season it with teaspoon salt and teaspoon pepper. Set it in the center of the veggies and pour the juice evenly over all. Sprinkle the thyme over the top. Roast the meat, carrots, and potatoes for 18 minutes. Then, stir the potatoes and carrots (if using nonstick foil, be careful not to tear it). Separate the onion quarters into pieces. Scatter them over the potatoes and carrots. Continue roasting until a meat thermometer inserted in the center of the roast reads 125; for medium rare, about 15 to 20 minutes more.
Carefully transfer the roast to a platter. Loosely tent the roast with foil for 10 minutes while the juices redistribute internally. If the veggies are not tender, rotate them one more time and continue roasting, up to 10 minutes more.