Stewart - Martha Stewarts Everyday Light

TRANSWORLD PUBLISHERS
61-63 Uxbridge Road, London W5 5SA
A Random House Group Company
www.transworldbooks.co.uk

Martha Stewart Everyday Light

Version 1.0 Epub ISBN 9781448152209

First published in the United States in 2011 by Clarkson Potter/Publishers
an imprint of the Crown Publishing Group a division of Random House, Inc., New York

First published in Great Britain
in 2013 by Transworld Digital
an imprint of Transworld Publishers

Copyright 2011 Martha Stewart Living Omnimedia, Inc.

The recipes and photographs in this book originally appeared in issues of Everyday Foods magazine.

Photography credits appear on .

Book design by Jeffrey Kurtz

Martha Stewart has asserted her right under the Copyright, Designs and Patents Act 1988 to be identified as the author of this work.

This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.

Addresses for Random House Group Ltd companies outside the UK can be found at: www.randomhouse.co.uk

The Random House Group Ltd Reg. No. 954009

ISBN 9780593070529

SOUPS & SALADS

MAIN DISHES

SIDES

DESSERTS

SOUPS & SALADS

MAIN DISHES

SIDES

DESSERTS

SOUPS & SALADS

MAIN DISHES

SIDES

DESSERTS

SOUPS & SALADS

MAIN DISHES

SIDES

DESSERTS

When it came time to start working on the third volume in the Everyday Food cookbook library, the editors and I quickly agreed on what it should offer: a collection of low-calorie, low-fat dishes for all of us who want to eat healthy yet flavorful meals, every day. The light issue of the magazine, published each January, is always a top seller on newsstands and a favorite among our subscribers (as we learn from their many appreciative letters and e-mails). Youll find a years worth of recipes, organized by season, each with fewer than 500 calories (and a minimal amount of fat). We hope you try them all!

And since we know how helpful it is to have the nutritional breakdown beside each recipe, thats where youll find it in this book, just like in the magazine. Weve also shared our favorite low-fat cooking methods (like steaming and roasting), kitchen tools, and flavor boostersplus tips for making smart substitutions and other ways to lighten up your favorite dishes (look for Why Its Light in the headnote). Our goal with this book, and with the magazine, is to help you create quick, delicious, and healthy dinners on your own, all through the week.

RETHINK YOUR ROUTINE: Instead of frying or sauting, try lower-fat techniques such as poaching, steaming, grilling, or roasting.

MAKE SIMPLE SUBSTITUTIONS: Use yogurt instead of sour cream; instead of the full-fat versions, use reduced-fat cream cheese and mayonnaise, and part-skim mozzarella and ricotta cheese.

PAY ATTENTION TO PORTIONS: A serving of protein should be the size of a deck of cards, and a serving of starchy foods (like pasta and rice) should be the size of a tennis ball.

GO EASY ON THE OIL: Rather than pouring oil straight into a pan when cooking, parcel it out with a measuring spoon. Or use a pastry brush to lightly coat the pan (and food) with oil before roasting.

UP YOUR VEGETABLES: Increasing the number of vegetables on your plate and reducing the amount of meat is an easy way to cut out fat and add nutrients.

OPT FOR LEAN PROTEIN: Opt for lower-fat meats, such as skinless chicken and turkey breast, or beef and pork tenderloin (instead of rib eye and Porterhouse), and eat more fish and meatless proteins like beans and tofu.

SLIM DOWN YOUR SALADS: To keep your salad more healthful, make your own vinaigrette using less oil than store-bought versions, or use low-fat buttermilk in creamy dressings. Toss the salad with just enough dressing to coat, and cut down on fatty additions such as cheese and croutons.

ADD FAT-FREE FLAVOR: Instead of relying on fats like butter and oil, enhance your dishes with vinegar, citrus, spices, and fresh or dried herbs.

FILL UP ON FIBER: Beans, whole grains, and legumes are relatively low in calories yet packed with fiber, which helps keep you feeling fuller longer.

CHOOSE SWEETS WISELY: Make a low-fat treat for dessert, such as angel food cake or granita, or enjoy just a few squares of bittersweet chocolate.

This gentle form of low-fat cooking deserves more popularity in the home kitchen: It is simple to do, requires basic pots and pans, and yields food with a wonderful silken texture. Cooking in gently simmering liquid keeps the food moist without adding any fat, and also preserves its flavor. Poached chicken or fish can be shredded, sliced, or flaked, and is ideal for adding to salads, sandwiches, soups, tacos, and more.