CookNation - The Skinny 30 Minute Meals Recipe Book: Great Food, Easy Recipes, Prepared & Cooked In 30 Minutes Or Less. All Under 300, 400

THE SKINNY 30 MINUTE MEALS RECIPE BOOKGREAT FOOD, EASY RECIPES, PREPARED & COOKED IN 30 MINUTES OR LESS. ALL UNDER 300,400 & 500 CALORIESISBN 9781489219817 Copyright Bell & Mackenzie Publishing Limited 2014
Copyright of this edition 2016, original copyright Bell & Mackenzie Publishing Limited 2016
This edition is published by arrangement with Bell & Mackenzie Publishing Ltd. and Harlequin Enterprises (Australia) Pty Ltd. First published in Australia by Harlequin Enterprises (Australia) Pty Ltd.
Level 13, 201 Elizabeth St, SYDNEY NSW 2000 AUSTRALIA Except for use in any review, the reproduction or utilisation of this work in whole or in part in any form by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording, or in any information storage or retrieval system, is forbidden without the permission of the publisher. This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated without the prior consent of the publisher in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser. DISCLAIMER Some recipes may contain nuts or traces of nuts.

Those suffering from any allergies associated with nuts should avoid any recipes containing nuts or nut based oils. This information is provided and sold with the knowledge that the publisher and author do not offer any legal or other professional advice. In the case of a need for any such expertise consult with the appropriate professional. This book does not contain all information available on the subject, and other sources of recipes are available. This book has not been created to be specific to any individuals requirements. Every effort has been made to make this book as accurate as possible.

However, there may be typographical and or content errors. Therefore, this book should serve only as a general guide and not as the ultimate source of subject information. This book contains information that might be dated and is intended only to educate and entertain. The author and publisher shall have no liability or responsibility to any person or entity regarding any loss or damage incurred, or alleged to have incurred, directly or indirectly, by the information contained in this book. CONTENTS Perfect for those weekday nights when there just arent enough hours in the day. Skinny 30 Minute Meals are perfect for those days when time is not on your side but you still want a delicious, no fuss, low calorie dinner prepared and cooked in under 30 minutes. Whether you are short of time or perhaps are not experienced in the kitchen and looking for quick and easy recipes, youll love these simple and speedy suppers.

Perfect for those weekday nights when there just arent enough hours in the day. Whats really great about our skinny 30 minute meals is their simplicity. Each recipe has been carefully created to suit any cook. Many 30 minute recipes use hard to find and often costly ingredients as well as the need for expensive kitchen gadgets. Before you know it every inch of your kitchen space has been taken up before you even start prepping a very tight, pressurised 30 minute recipe. Our skinny recipes cut out unnecessary ingredients and equipment without compromising on flavour so even the novice chef can create a great tasting weekday supper under 300, 400 or 500 calories.

Our speedy techniques and simple fresh ingredients fast track your meal times. Its the go-to cookbook for busy people who want to create effortless, tasty meals while still keeping track of caloriesall in 30 minutes or less. WHAT DO YOU NEED COOK A MEAL IN UNDER 30 MINUTES? Cooking meals quickly does require a certain amount of thinking ahead. There are essential store cupboard ingredients that will save you time in the kitchen and of course for speedy prep you will need to use some basic electrical kitchen appliances. STORE CUPBOARD ESSENTIALS The following is a list of really handy ingredients to have in your cupboard that you will use over and over again when cooking. Most have a long shelf life and dont need to be kept in the fridge.

Building up your store cupboard over time will ensure you always have a dried spice, dash of sauce or stock to hand. Tomato puree Tomato passata Mixed tinned/canned beans Lemon juice Plain flour Cornflour Chicken & vegetable stock Garlic Dried spices : papirka, turmeric, cumin, ginger, coriander, chilli powder, chilli flakes, garam masala Curry powder Dijon mustard Dried Italian herbs: sage, thyme, basil, rosemary, oregano Soy Sauce Worcestershire sauce Tinned chopped tomatoes Fresh ginger Honey Brown sugar Salt & pepper SKINNY FRIDGE ESSENTIALS To keep calories low, all our recipes apply the skinny factor - that is replacing high calorie/high fat ingredients with lower calorie, healthier alternatives. So if watching your calories is on the agenda when it comes to meal times, then you should always use and have the following in your fridge: Low fat Greek yogurtSemi skimmed/ half fat milkReduced fat cheeseLow fat/unsaturated butter spreadsLow cal cooking oil sprayLow fat cream/ crme fraiche SKINNY RECIPES The recipes in this book are all low calorie dishes for four, which will make it easier for you to monitor your overall daily calorie intake as well as those you are cooking for. The recommended daily calories are approximately 2000 for women and 2500 for men. Broadly speaking, by consuming the recommended levels of calories each day you should maintain your current weight. Reducing the number of calories (a calorie deficit) will result in losing weight.

This happens because the body begins to use fat stores for energy to make up the reduction in calories, which in turn results in weight loss. We have already counted the calories for each dish making it easy for you to fit this into your daily eating plan whether you want to lose weight, maintain your current figure or are just looking for some great-tasting, comforting, winter warming recipes. IM ALREADY ON A DIET. CAN I USE THESE RECIPES? Yes of course. All the recipes can be great accompaniments to many of the popular calorie-counting diets. We all know that sometimes dieting can result in hunger pangs, cravings and boredom from eating the same old foods day in and day out.

Skinny 30 Minutes Meals provide filling recipes that should satisfy you for hours afterwards. I AM ONLY COOKING FOR ONE. WILL THIS BOOK WORK FOR ME? Yes. We would recommend either following the method for four servings then, where appropriate, dividing and storing the rest for you to use another day. Alternatively divide the quantities by 4 and cook a single meal. PREPARATION & COOKING TIMES All the recipes should take no longer than 30 minutes to prepare and cook.