Cooknation - The Skinny 15 Minute Meals Recipe Book

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. you can, and all in 15 minutes or less!

In our fast paced way of life, healthy, balanced and nutritious meals are often the first thing to be compromised. you can, and all in 15 minutes or less! In our fast paced way of life, healthy, balanced and nutritious meals are often the first thing to be compromised.

I havent got time to cook, Ill eat on the go or Ill skip lunch and eat later are just some of the excuses we all use throughout our hectic lives resulting in poor diet choices, sluggishness and weight gain. If you are following a diet, meal choices can become even more difficult and the added pressure of finding time to prepare food can cause you to fall at the first hurdle. Heres the good news. If you are time-poor but want to eat healthy, delicious and nutritious meals every day you can, and all in 15 minutes or less! The Skinny 15 Minute Meals Recipe Book brings 70 breakfast, lunch and dinner recipes to the table in 15 minutes or less and all below 300, 400 or 500 calories each. Each recipe serves two and is big on flavour and nutrition no compromises. If you think you havent got time to cookthink again.

You could be eating delicious, skinny, fat burning meals every day in just 15 minutes. THE SECRET TO 15 MINUTE MEALS Preparing and cooking meals in 15 minutes or less requires a little help from modern convenience stores in the shape of some carefully selected pre-prepared products. Slashing prep times is how you can make 15 minutes meals in a flash. By altering your shopping habits a little, your fridge and store cupboard can be regularly stocked with super-fast pre-prepared ingredients that make meals simple less time, less fuss, less washing up! Were not talking highly processed fast food but instead, freshly prepared ingredients that will save you the time chopping, washing, peeling, grating and all the other laborious tasks that add minutes to your kitchen prep. To follow is a list of some of the most common pre-prepared smart buys used in our recipes that will slash time off your cooking. Jar of sliced prepared gingerJar of crushed prepared garlicJar crushed chilli flakesBags pre sliced/chopped onionsBags pre sliced/chopped red onionsBags prepared carrot batonsBags washed, sliced mushroomsBags washed rocket, spinach and mixed salad leavesBags prepared shredded kale & spring greensPackets trimmed asparagus tipsPackets trimmed green beansPackets shelled fresh peasPre-grated low fat cheddar cheesePre-grated Parmesan cheesePackets straight-to-wok noodlesPackets ready-to-go microwaveable riceBottle of lime juiceBottle of lemon juiceJar sundried tomatoes in oilCubed pancettaCurry powderPre-cooked chicken breasts Remember that pre-prepared just means someone has already done some of the work for you. Jar of sliced prepared gingerJar of crushed prepared garlicJar crushed chilli flakesBags pre sliced/chopped onionsBags pre sliced/chopped red onionsBags prepared carrot batonsBags washed, sliced mushroomsBags washed rocket, spinach and mixed salad leavesBags prepared shredded kale & spring greensPackets trimmed asparagus tipsPackets trimmed green beansPackets shelled fresh peasPre-grated low fat cheddar cheesePre-grated Parmesan cheesePackets straight-to-wok noodlesPackets ready-to-go microwaveable riceBottle of lime juiceBottle of lemon juiceJar sundried tomatoes in oilCubed pancettaCurry powderPre-cooked chicken breasts Remember that pre-prepared just means someone has already done some of the work for you.

The ingredients we suggest are still nutritious, fresh and full of flavour no compromises on taste or goodness. Adding these items may add a few extra pennies to your weekly shopping budget but the time you will save in the kitchen will be worth it. Plus you will eating great-tasting, healthy, calorie counted meals every dayin just 15 minutes. You could of course prepare many of these ingredients yourself when you have more time and have them ready in the fridge to use when preparing your 15 minute meals. SKINNY RECIPES The recipes in this book are all low calorie dishes for two, 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 15 Minutes Meals provide filling recipes which should satisfy you for hours afterwards. I AM ONLY COOKING FOR ONE. WILL THIS BOOK WORK FOR ME? Yes. We would recommend following the method for two servings then dividing and storing the rest for you to use another day.

You will find one or two recipes in this book which are single servings. PREPARATION & COOKING TIMES All the recipes should take no longer than 15 minutes to prepare and cook. This is based on making full use of our suggestions for some pre-prepared ingredients. If you prefer to prepare your ingredients from scratch then obviously allow longer prep time. All meat should be trimmed of visible fat and the skin removed. All the recipes in this book are a guide only.

You may need to alter quantities and cooking times to suit your own appliances. NUTRITION All of the recipes in this collection are balanced low calorie meals which should keep you feeling full. It is important to balance your food between proteins, good carbs, dairy, fruit and vegetables.