Lynette Rohrer Shirk - 500 Under 500: From 100-Calorie Snacks to 500 Calorie Entrees - 500 Balanced and Healthy Recipes the Whole Family Will Love

UNDER From 100-Calorie Snacks to 500-Calorie
Entres500 Balanced and Healthy Recipes
the Whole Family Will Love! Lynette Rohrer Shirk
with Nicole Cormier, RD, LDN

Lets face it, what we all really want is simplicityfast and easy dishes that taste great and keep the weight off. 500 Under 500 delivers just that in an easy-to-follow format. With hundreds of recipes all under 500 calories, this cookbook allows you to eat just about anything while maintaining a 1,200- to 1,500-calorie-a-day regimen. From mouthwatering breakfast treats like Sunday Morning French Toast and RaspberryAlmond Milk Frappe to filling dinners like Sirloin Meatballs in Sauce and Sesame-Crusted Chicken, youll never have to give up your favorite meals or sacrifice taste to achieve your weight-loss goals. Simply put, you can have your cake and eat it too! In each chapter, you will also find ways to reduce calories and fat content in your foods and recipes by cooking with seasonings to add flavor instead of fat. Best of all, 500 Under 500 will show you that healthy meals dont have to be bland or boring, and that preparing satisfying and low-calorie recipes is easier than you think.

So what are you waiting for? Get closer to reaching your weight-loss goals with these healthy and delicious meals! Happy eating!

OATMEAL RAISIN SCONES CALORIES: 375 SERVES 6 1 CUPS ROLLED OATSCUP ALL-PURPOSE FLOUR2 TABLESPOONS WHEAT GERM3 TABLESPOONS SUGARTEASPOON SALT1 TEASPOONS BAKING POWDER6 TABLESPOONS COLD, UNSALTED BUTTER, CUT IN PIECES2 EGGSCUP BUTTERMILKTEASPOON VANILLA1 CUP RAISINS1 EGG WHITE2 TABLESPOONS RAW SUGARPER SERVING:Fat: 2 g Protein: 8 g Carbohydrates: 44 g Sugar: 37 g

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BLACKBERRY-MANGO SMOOTHIE CALORIES: 235 SERVES 2 BANANA1 CUP FROZEN MANGO CUBES1 CUP BLACKBERRIESCUP VANILLA FROZEN YOGURTCUP ORANGE JUICE1 TEASPOON HONEYPER SERVING:Fat: 3 g Protein: 4 g Carbohydrates: 53 g Sugar: 39 g BLUEBERRY-LEMON SMOOTHIE CALORIES: 261 SERVES 2 BANANA1 CUP FROZEN BLUEBERRIES1 CUP LEMON YOGURTCUP GRAPE JUICE1 TEASPOON HONEYPER SERVING:Fat: 2.5 g Protein: 6 g Carbohydrates: 57 g Sugar: 46 g Blueberry Heaven The United States produces 95 percent of the worlds supply of blueberries. Maine produces the bulk of U.S. blueberries, followed by other northeastern states and Oregon.

Many farms in these regions allow you to pick your own berries when theyre in season. Blueberry-Lemon Smoothie

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STRAWBERRY-BANANA SMOOTHIE CALORIES: 248 SERVES 2 1 BANANA1 CUP FROZEN STRAWBERRIES, CUT UP1 CUP VANILLA FROZEN YOGURTCUP ORANGE JUICE1 TEASPOON HONEYPER SERVING:Fat: 4 g Protein: 4 g Carbohydrates: 50 g Sugar: 37 g Strawberry-Banana Smoothie SMOOTHIE WITH CHOCOLATE AND COFFEE CALORIES: 200 SERVES 2 2 TABLESPOONS INSTANT ESPRESSO, DISSOLVED IN 2 TABLESPOONS HOT WATER2 TABLESPOONS DUTCH PROCESS COCOA, DISSOLVED IN COLD WATER1 PACKAGE SUGAR SUBSTITUTE, OR TO TASTECUP OAT BRAN1 CUPS PLAIN, LOW-FAT YOGURT1 TABLESPOON ANISETTE LIQUEUR (OPTIONAL)6 ICE CUBESPER SERVING:Fat: 3 g Protein: 16 g Carbohydrates: 36 g Sugar: 19 g

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BANANA-KIWI SMOOTHIE CALORIES: 237 SERVES 2 1 BANANA, PEELED, CUT IN 2 SEGMENTS4 KIWI FRUIT, PEELED, CUT IN HALVESJUICE OF 1 LIME1 CUPS ORANGE JUICE2 TABLESPOONS OAT BRAN OR KASHI4 ICE CUBES4 DROPS HOT SAUCE (OPTIONAL)PER SERVING:Fat: 1 g Protein: 10 g Carbohydrates: 65 g Sugar: 22 g RASPBERRYALMOND MILK FRAPPE CALORIES: 149 SERVES 2 1 CUP FROZEN RASPBERRIESCUP ALMOND MILKTEASPOON ALMOND EXTRACT1 TEASPOON HONEYCUP VANILLA FROZEN YOGURTPER SERVING:Fat: 3.5 g Protein: 4.5 g Carbohydrates: 28 g Sugar: 22 g Raspberry-Almond Milk Frappe

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CORNMEAL GRITS CALORIES: 176 SERVES 4 4 CUPS WATER1 TEASPOON SALT1 CUP POLENTA MEAL2 TABLESPOONS BUTTERNext page