Betty Crocker Quick & Healthy Meals: HMH Selects

Quick & Healthy Wiley Selects Copyright 2012 by General Mills, Minneapolis, Minnesota. All rights reserved. Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4470, or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. Trademarks: Wiley and the Wiley logo are trademarks or registered trademarks of John Wiley & Sons and/or its affiliates. All other trademarks referred to herein are trademarks of General Mills.

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For general information on our other products and services or for technical support, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com. For more information about Wiley products, visit www.wiley.com. ISBN: 978-1-118-24486-9 (ebk); ISBN: 978-1-118-24487-6 (ebk) Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 General Mills Publisher, Cookbooks : Maggie Gilbert/Lynn Vettel Manager and Editor, Cookbooks: Lois Tlusty Recipe Development and Testing: Betty Crocker Kitchens Photography and Food Styling: General Mills Photography Studios and Image Library John Wiley & Sons, Inc.

Publisher: Natalie Chapman Associate Publisher: Jessica Goodman Executive Editor: Anne Ficklen Editor: Greg Friedman Production Manager: Michael Olivo Cover Design: Suzanne Sunwoo Art Director: Tai Blanche Layout: Indianapolis Composition Services Manufacturing Manager: Kevin Watt Find more great ideas at BettyCrocker.com Cover photo: Dear Friends, Want to eat healthy meals, but pressed for time? Not a problem! With these easy recipes just relax and enjoy a good-for-you dinner on the table in 30 minutesor less. Every main dish here is low in saturated fat and all main dishes are 420 calories or less. No matter where you open the book, youll find a tasty, healthy recipe thats sure to please the whole family. Start the day off rightdive into . Go aheadprove that healthy eating is possible, not to mention delicious. Just open the book and pick a recipeyoull be glad you did.

Warmly, Stealthy Healthy Cooking Trying to cut the calories in the foods your family eats? With the wide variety of tasty, reduced-calorie foods available these days, its easier than ever. A great way to start is to focus on cutting the fat content of the foods you prepare and serve. Since fat contains more than twice the calories as the other types of food we eatprotein and carbohydratescutting fat gives you the biggest calorie bang for the buck. Small changes in fat content will make a big difference in calorie contentand chances are, no one will notice. Switch to lower-fat dairy products like one-percent and fat-free milk, cottage cheeses and yogurts; experiment with reduced-fat cheeses, spreads, lunch meats and salad dressings. Trim the skin off poultry, and choose lean cuts of meat (such as those labeled loin); broil foods or stir-fry them in just a little oil, rather than frying them.

Keep portion sizes reasonable so you dont encourage overeating. You can also cut calories almost without notice by serving foods with a higher water content, such as soups and stews, fruits and vegetables, and cooked grains. Research shows that people tend to eat the same weight of food each day, regardless of caloriesand that those watery foods tend to weigh more, but have fewer calories, than others. You can pump up the volume of your familys meals by adding extra vegetables to casseroles, stews and pasta dishes, serving fresh fruit for dessert or snacks, and making salad (with low-fat dressing) a regular feature on the family table. All these techniques, and more, can be found in the family-friendly recipes that follow. Combating Portion Distortion The best way to combat portion distortion is to learn to recognize what healthy portion sizes look like, focusing on the foods your family eats most often.

Then, make an effort to serve and eat realistically portioned meals. In restaurants, be a good role model by sharing an overly large dishor eating a sensible portion of what youre served and having the rest wrapped up in a doggy bag. (Ask for the bag right when youre served so you wont be tempted to eat more than a comfortable amount.) Use the chart that follows to help you visualize the correct portion sizes of the foods you eat most often. Make an effort to measure your portions, and youll soon be able to eyeball them accurately.

1 teaspoon =	About the size of your fingertip (tip to middle joint)
1 tablespoon =	About the size of your thumb tip (tip to middle joint)
12 cup =	A fruit or vegetable that fits into the palm of your handabout the size of a tennis ball
1 ounce nuts =	Fits into the cupped palm of a childs hand
1 cup =	About the size of a womans fist; cereal that fills half of a standard cereal bowl
1 ounce =	About the size of a standard slice of processed cheese or 2 dominoes