Pillsbury Editors - Pillsbury fast & healthy cookbook: delicious family meals in 30 minutes or less

Copyright 2011 by General Mills, Minneapolis, Minnesota. All rights reserved. Published by Wiley Publishing, 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 Publishing 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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Includes index. ISBN 978-0-470-28744-6 (paper : alk. paper); 978-1-118-10998-4 (ebook); 978-1-118-10999-1 (ebook); 978-1-118-11000-3 (ebook) 1. Quick and easy cookery. 2. 3. 3.

Low-calorie dietRecipes. 4. High-fiber dietRecipes. I. Pillsbury Company. II.

Title: Pillsbury fast and healthy cookbook. TX833.5.P548 2009 641.5'55dc22 2008019009 10 9 8 7 6 5 4 3 2 1 Cover photo: General Mills Editorial Director: Jeff Nowak Manager, Cookbooks: Lois Tlusty Senior Health Editor: Cheri Olerud Senior Food Editor: Lola Whalen Recipe Development and Testing: Pillsbury Kitchens Photography: General Mills Photography Studios and Image Library Wiley Publishing, Inc. Publisher: Natalie Chapman Executive Editor: Anne Ficklen Editor: Adam Kowit Production Manager: Michael Olivo Senior Production Editor: Jacqueline Beach Cover Design: Suzanne Sunwoo Art Director: Tai Blanche Layout: Elizabeth Brooks, Erin Zeltner Manufacturing Manager: Kevin Watt dear friends, Great-tasting and healthy? Quick, too? All in one? Surprisingly, you can get all three in one: great taste, health and fast recipes all come together in this new Pillsbury Fast & Healthy Cookbook. Look for an up-front, practical guide to give you the simple, but very important keys to good health, plus ways to get your family to think healthy. Also included is an easy-to-use pantry list that youll refer to again and again. Many useful and helpful tips are included to make the recipes even better, faster or healthier, if possible.

All 140 recipes follow the principles of healthy eating, being lower in fat and calories and higher in fiber and nutrients than most recipes. You can make any recipe in just three or four steps and all are done in 30 minutes or less, with Superfast recipes ready in 20 minutes or less. Plan a memorable potluck recipe from the Fast Family Favorites chapter, make your next weeknight meal from the chapter. From , this book is a must-have for busy families. Sincerely, the Pillsbury editors fast and healthy lifestyle Many of us want to lead healthier lives, whether just to feel better or to drop a few pounds. But with the fast pace of life, getting started can be a challenge.

Here are some ways to begin. eat dinner together If your family eats dinner together most evenings, you already have a solid foundation and are well on your way to healthy eating. Research shows that families who eat together consume more fruits and vegetables, fiber, vitamins and minerals and less fat. The dinner table shapes good eating habits and homemade meals tend to be more wholesome with less added fat than take-out or restaurant foods. And, when families eat together, healthy eating is often a topic of conversation and the lessons learned can have a lasting impact. find fast and healthy recipes The recipes in this cookbook are perfect for time-pressed familiesthey taste great, are fast and easy and use everyday ingredients.

They also:

• contain fruits, vegetables, beans and whole grains with fiber, vitamins A and C, calcium and iron
• call for canola and olive oils that are heart-healthy and good fats for stir-frying and cooking
• use fat-free (skim) milk, reduced-fat cheese and reduced-fat or fat-free cream cheese and sour cream
• take 10 to 30 minutes to prepare
• list calories, calories from fat, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber and % Daily Value for vitamins A and iron and calcium per serving

5 steps to easy and healthy eating These five actions are key to good health:

1. Eat More Fruits and Vegetables: Eating at least five servings of fruits and vegetables every day ensures that you get enough vitamins A and C and folic acid and other nutrients necessary for a healthy body.
2. Choose Whole Grains and Foods High in Fiber: Eating whole grains helps protect against heart disease, diabetes and certain cancers. Fiber keeps foods moving through your digestive tract. To increase your fiber, eat more beans and bran, and look for foods that contain at least three grams of fiber per serving. Equally important, when you increase the amount of fiber you eat, also increase the amount of water you drink, at least six to eight cups every day.
3. Eat Foods Moderate in Fat and Cholesterol: Reducing fat, especially saturated fat and cholesterol, matters. Replacing high-fat meats with lean cuts and low-fat substitutes, like using turkey kielbasa instead of pork kielbasa or using sirloin steak instead of stew meat, makes a big difference in lowering fat. Use canola or olive oil instead of butter or margarine for stir-fry and skillet dishes.

   Eat more beans and legumes, and less meat.

4. Prepare Foods with Less Salt and Sugar: Find ways to cut down on salt (sodium) and sugar. Omit salt from the cooking water when cooking pasta and rice. Eat less chips and crackers. Canned beans and vegetables are convenient and nutritious but contain sodium, so rinse them to reduce the sodium. To reduce sugar, eat less candy and baked goods like cake, doughnuts and muffins, and drink less soda pop.