Good Housekeeping - Good housekeeping light & healthy cooking: 250 delicious, satisfying, guilt-free recipes

Copyright 2012 by Hearst Communications, Inc.

All rights reserved. The recipes and photographs in this volume are intended for the personal use of the reader and may be reproduced for that purpose only. Any other use, especially commercial use, is forbidden under law without the written permission of the copyright holder.

Book Design: Anna Christian

Cover Design: Jon Chaiet

Project Editor: Sarah Scheffel

Library of Congress Cataloging-in-Publication Data

Good housekeeping light & healthy cookbook : 250 delicious, satisfying, guilt-free recipes.

p. cm.

Includes indexes.

ISBN 978-1-58816-836-8

1. Cooking. 2. Cooking, American. 3. Low-fat dietRecipes. 4. Low-calorie dietRecipes. I. Good housekeeping. II. Title: Good housekeeping light and healthy cookbook. III. Title: Light & healthy cookbook.

TX714.G6496 2011

641.5'6384dc23

2011015932

10 9 8 7 6 5 4 3 2 1

The Good Housekeeping Cookbook Seal guarantees that the recipes in this cookbook meet the strict standards of the Good Housekeeping Research Institute. The Institute has been a source of reliable information and a consumer advocate since 1900, and established its seal of approval in 1909. Every recipe has been triple-tested for ease, reliability, and great taste.

Published by Hearst Books
A division of Sterling Publishing Co., Inc.
387 Park Avenue South, New York, NY 10016

Good Housekeeping is a registered trademark of
Hearst Communications, Inc.
www.goodhousekeeping.com

For information about custom editions, special sales, premium and corporate purchases, please contact Sterling Special Sales Department at 800-805-5489 or specialsales@sterlingpublishing.com.

Sterling ISBN 978-1-58816-836-8

Sterling eBook ISBN: 978-1-58816-955-6

Contents

Welcome to Good Housekeepings collection of our favorite light and healthy recipes.

We all want to eat nutritious meals. But sometimes its hard finding easy, healthy recipes that everyone in your family will love. Thats why were so pleased to present this cookbook. Not only did we fill it with delicious recipes your family will want to eat, we created many dishes that are ready in less than 30 minutes to please the cook, too. Icons throughout the book indicate these quick-and-easy dishes, plus high-fiber, heart-healthy, and make-ahead options. (See , for a complete list.)

The 250 salads, soups, main dishes, sides, and desserts in this book are sure crowd pleasers, whether youre making Tuesday night family dinner or entertaining a group of friends on the weekend. Each recipe has been triple-tested by the pros in the Good Housekeeping Test Kitchens, so you can be sure theyll come out great. Many feature whole grains, which fill you up with wholesome fiber and other essential nutrients, too.

In every recipe, 30 percent or fewer of the calories come from fat. Thats right in line with the USDAs dietary guidelines for healthy eating. We also offer info about healthy ingredients to include in your diet plus cooking tips from our expert team to help make your everyday food preparation as easy and healthy as can be!

Youll quickly discover that cooking with an eye toward good health doesnt mean sacrificing taste or familiar foods you know your family will eat. Stir fries, pastas, burritos, burgers, and even luscious desserts like brownies and carrot cake? Yes, all of these can be light and nutritious.

Heres to happy, healthy cooking for you and your family!

Susan Westmoreland
Food Director, Good Housekeeping

Eating Well, the Light
and Healthy Way

Providing healthy, low-calorie (not to mention low-fat) meals that are satisfying and easy to prepare is a big concern for all of us today. As the relationship between diet and health hits the headlines repeatedly, we all want to do our best to produce meals for our families and ourselves that meet todays nutritional guidelines. But figuring out how to do it isnt always easy. The latest USDA Dietary Guidelines (healthierus.gov/dietaryguidelines) and Choose My Plate (ChooseMyPlate.gov) have revised the rules based on current medical research, but the goal is the same: to encourage us all to eat a diet that will lead to a long life of good health.

Over the years, Good Housekeeping has been a trusted source for making the latest information on health and nutrition a part of your daily life. As the rules change, Good Housekeeping editors translate the underlying research and provide the tools you need to make it work for you. Our Light & Healthy Cookbook follows that tradition by bringing you this collection of delicious, triple-tested recipes that meet the latest USDA dietary guidelines. The recipes selected emphasize whole grains, an abundance of fruits and vegetables, and fat-free or low-fat dairy products. They include fish, lean poultry, and meat, as well as beans, eggs, and nuts, but limit total fat to 30 percent of calories or less (the USDA cap is 35 percent), and also saturated fat, trans fat, cholesterol, and added sugar. Recipes keep tabs on sodium, too.

Calories Count

We hear a lot about Americas obesity epidemic and the flavor-of-the-day diets that everyone is tryingbut very little about counting calories. Calories arent an old-fashioned enemy; they are simply a way of measuring the amount of energy produced when food is used by the body. Keeping an eye on them is still the most promising method to ease into a lifetime of weight control. In fact, one of the USDAs key recommendations is to manage body weight by controlling total calorie intake. Its just a matter of balance: Food calories in must equal energy calories out. For people who are overweight or obese, this will mean consuming fewer calories and increasing physical activity.

For centuries, our bodies have been stocking up during times of plenty to insure survival during times of scarcity, so we are naturally programmed to tuck away all excess food calories as those potential energy calories we know as fat. And that is not likely to change any time soon. You might try the latest diet fad and enjoy short-term success, but pretty soon your body will think the famine it has been planning for has arrived and will steadfastly hang on to those stored calories in case things get worse.