Better Homes and Gardens - The Ultimate Low-Calorie Book: More than 400 Light and Healthy Recipes for Every Day

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Library of Congress Cataloging-in-Publication Data: The ultimate low-calorie book : more than 400 light and healthy recipes for every day / [editor, Jan Miller]. p. cm. At head of title: Better Homes and Gardens ISBN 978-1-118-03814-7 (pbk.), 978-1-118-11980-8 (ebk.), 978-1-118-11981-5 (ebk.), 978-1-118-11982-2 (ebk.) 1. Entres (Cooking) 2. I. I.

Miller, Jan. II. Title: Better Homes and Gardens. TX740.U48 2011 641.56384--dc23 2011030366 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Meredith Corporation Editorial Manager: Jan Miller Editor: Sheena Chihak, R.D. Recipe Development and Testing: Better Homes and Gardens Test Kitchen John Wiley & Sons, Inc. Publisher: Natalie Chapman Associate Publisher: Jessica Goodman Executive Editor: Anne Ficklen Senior Editor: Linda Ingroia Production Editor: Abby Saul Production Director: Diana Cisek Interior Design: Jill Budden Layout: Holly Wittenberg Manufacturing Manager: Tom Hyland Our seal assures you that every recipe in The Ultimate Low-Calorie Book has been tested in the Better Homes and Gardens Test Kitchen.

This means that each recipe is practical and reliable and meets our high standards of taste appeal. We guarantee your satisfaction with this book for as long as you own it. Look for these icons throughout to guide your recipe choices Recipes ready to eat in 30 minutes or less Recipes with 5 grams of fiber or more Recipes with 400 mg of sodium or less per entre and 200 mg or less for sides and snacks start eating better today As someone with an eye on health you want foods that are good for you and taste great but also help shed excess pounds. Armed with this book, you can eat foods you love while watching your waistline, and you can do it without giving in to the latest fads or suffering the food blahs of diet deprivation. You will quickly discover this cookbook is perfect for everyday family meals. The recipes are lower in calories, fat, and sodium but there are no diet foods here.

Enjoy your fill of pizzas, burgers, soups, casseroles, and desserts all specially developed to fit a healthy eating plan. And because each recipe has been rigorously tested in the Better Homes & Gardens Test Kitchen, you can rest assured that theyll taste great too. Kick off your efforts to eat better and lose weight with our opening chapter of healthy eating basics. Learn to determine your specific calorie needs, choose proper portions, and make healthier swaps and substitutions at each meal. One healthy choice leads to another. You chose this book now choose a recipe and get cooking! healthy eating basics When traveling to the New You, plan your journey and plot your path.

This guide provides everything you need to knowbefore you pass go. tricks for trimming With a few smart ingredient swaps you can save hundreds of calories. Use these ideas to start trimming calories (and your waistline). breakfast A smart breakfast helps keep your appetite in check all day. Protein is the nutrient that works hardest at helping you feel full and satisfied. Pork loin cutlets, leftover chicken breast, and lean roast beef are just as tasty with eggs or in breakfast sandwiches as processed breakfast meats yet save on fat and sodium.

Skim milk, nonfat Greek yogurt, and low-fat cheese also provide protein (and calcium) in breakfast recipes. Boost satisfaction by bulking up breakfast fare with fiber-rich whole grains and low-calorie vegetables and fruits. Try spinach in egg dishes or berries in whole grain muffins. sandwiches Its easy for excess calories and sodium to sneak into sandwiches. Starting with a slim yet hearty whole grain wrap, pita, or thin bun can help control calories, or try an open-faced hot sandwich with half the bread. Opt for low-fat meats, cheeses, and spreads and choose lower-sodium options, when possible.

Leftover chicken breast and roast beef slices are also good alternatives to salty processed meats. Your sandwich will be more filling and flavorful if you load it with lots of fresh vegetables such as broccoli sprouts, cucumber slices, and bell pepper strips. Thin slices of apple or pear add a sweet crunch in sandwiches, too.