Marlene Koch - Eat What You Love: Quick & Easy: Great Recipes Low in Sugar, Fat, and Calories

2016 by Marlene Koch

Photographs 2016 by Steve Legato

Cover portrait photo and page 336 2016 by Frankie Frankeny

Published by Running Press,

A Member of the Perseus Books Group

All rights reserved under the Pan-American and International Copyright Conventions

Printed in China

This book may not be reproduced in whole or in part, in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system now known or hereafter invented, without written permission from the publisher.

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This book offers recipes and tips that should be included as part of an overall healthy diet. Readers are advised to consult with a qualified health professional for specific dietary needs or concerns.

Library of Congress Control Number: 2015950650

E-book ISBN 978-0-7624-5827-1

9 8 7 6 5 4 3 2 1

Digit on the right indicates the number of this printing

Cover design and Interior design by Susan Van Horn

Edited by Jennifer Kasius

Typography: Brandon Text and Mr. Eaves

Food styling by Carole Haffey

Prop styling by Mariellen Melker

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Table of Contents

CONTENTS

Q UICK, EASY, HEALTHY, AND BEST OF ALL, TASTY! When it comes to creating guilt-free goodness, this culinary quartet hits all the right notes. Welcome to my world, and to Eat What You Love Quick & Easy, the fourth book in my Eat What You Love cookbook series. If this is the first time youve encountered an Eat What You Love book, Im thrilled to have you here. If youve ever tried giving up the foods you love for the sake of your health, you know just how difficult it can be, but in my world, you dont have to! I believe everyone should be able to enjoy the great taste of the foods they love, and good health. Just ask Miriam, or John, Barbara, or any of the countless readers who have been kind enough to share their incredible stories as to how they simply cooked (and happily ate) their way to better health. It truly warms my heart every time a reader shares their story of effortless weight loss or defeating diabetesand it delights me to no end when I hear that healthy-hating husbands and finicky teens that are gladly gobbling down healthy meals!

If you are adding this latest volume to your Eat What You Love kochbook collection, thank-you, I cant wait to share all that is new! You might think that quick and easy recipes would be, well, quick and easy to create; however such is not the case. I learned that lesson pretty fastespecially when I refused to compromise on flavor. But the results were worth the effort! From 5-Minute Shrimp Salsa and 10-minute Amazing Garlic Butter Chicken to 5-ingredient Black Bean Soup, Everyday Marinated Steak (thats done in 30 minutes), and the Easiest-Ever Blueberry Pie, Ive already added dozens of the mouthwatering made-in-minutes dishes in this book to my own go-to recipe collection and I am confident you will be doing the same once youve tried them.

With this book, for the first time, I offer you a peek inside my own kitchen in a section I call the Quick and Easy Kitchen. In it you will find a pantry list for the most common ingredients used in the book (including multiple choices for sweeteners) to keep you well stocked and ready to cook in a flash. Theres also a list of the tools I love and cant live without that help to make fast cooking fun and easy. And because so many readers have asked, Ive also included two pages packed full of cooking tips and tricks for eating what you love when youre cooking just for two (or even just you)!

Also new to this book is one of the simply sweetest dessert chapters everan entire chapter of Easy No-Bake Desserts. The scrumptious-yet-speedy recipes range from a luscious 15-Minute Coconut Cream Candy Bar Pie to No-Bake Cherry Topped Cheesecake Cupcakes, Chocolate Hazelnut Nutella Mousse, and a 2-Minute Chocolate Cupcake (just) for one. Did I mention the desserts average a mere 150 calories a serving? Its a chapter not to be missed! Another first-timer is a whole chapter devoted to do-it-yourself dressings, spice mixes, and sauces. The recipes are great healthy basics and will not only save you time, but money.

As in my previous books you will find portion sizes that are real, not skimpy, and nutrition information you can count on. Speaking of good nutrition, if you are following the trend to eat less meat, simply swim on over to the fish, seafood, and meatless mains chapter and try one of the marvelous meatless recipes like Creamy Vegetable Enchiladas or Steak-Style Portobellos. I guarantee no one will miss the meat.