Good Housekeeping - Good Housekeeping 400 Calorie Vegetarian: Easy Mix-and-Match Recipes for a Skinnier You!

Good Housekeeping

CALORIE

VEGETARIAN

Easy Mix-and-Match Recipes for a Skinnier You!

HEARST BOOKS

New York

HEARST BOOKS
New York

An Imprint of Sterling Publishing
387 Park Avenue South
New York, NY 10016

Good Housekeeping is a registered trademark of Hearst Communications, Inc.

HEARST BOOKS is a trademark owned by Hearst Communications, Inc.

2013 by Hearst Communications, Inc.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher.

GOOD HOUSEKEEPING

Rosemary Ellis

EDITOR IN CHIEF

Courtney Murphy

CREATIVE DIRECTOR

Susan Westmoreland

FOOD DIRECTOR

Samantha B. Cassetty, MS, RD

NUTRITION DIRECTOR

Sharon Franke

KITCHEN APPLIANCES & FOOD TECHNOLOGY DIRECTOR

Book design: Memo Productions

Cover design: Jon Chaiet

Project editor: Sarah Scheffel

The Good Housekeeping Cookbook Seal guarantees that the recipes in this cookbook meet the strict standards of the Good Housekeeping Research Institute. The Institute has been a source of reliable information and a consumer advocate since 1900, and established its seal of approval in 1909. Every recipe has been triple-tested for ease, reliability, and great taste.

Good Housekeeping is a registered trademark of Hearst Communications, Inc.

www.goodhousekeeping.com

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Sterling ISBN: 978-1-61837-058-7

CONTENTS

At Good Housekeeping, we include simple and delicious vegetarian options in every issue. In 400 Calorie Vegetarian, weve gathered our most popular meatless mains and sides, along with tips on how to stay slim the healthy vegetarian way. Each recipe is 400 calories or less and includes complete nutritional information. Icons indicate vegan, heart-healthy, and high-fiber recipes, as well as thirty minute or less and make-ahead dishes. Whether youre a vegetarian or just want to eat more wholesome meatless meals, this book is for you!

We open with recipes for delicious veggie burgers, burritos, pizza, and other fare you can eat without a fork. Then its on to comforting soups and stews, from Gazpacho with Cilantro Cream to Red Chili with Fire-Roasted Tomatoes. Our stuffed, stacked, and stir-fried dishes lend a sense of play to mealtimes: Choose from Green Tomato Stacks, Stuffed Portobellos, Fast Fried Rice, and then some. Weve also included fresh takes on pasta and grain dishes to keep things interesting: Try our Spaghetti with Beets and Greens and Summer Tomato Risotto, which is made with ease in the microwave. And why not enjoy vegetarian breakfast specialties around the clock? Our Crustless Tomato-Ricotta Pie and California Breakfast Wrap would be equally good morning, noon, or night.

To make meal planning easy, the second half of the book includes recipes for salads and sides that are brimming with vegetables and grains, plus a chapter that celebrates fruity desserts. Add-ons like Kale Chips, Crunchy Peanut Broccoli, and Double Cornbread are perfect for rounding out your meals, while treats like our Watermelon Slushies and Apple-Oat Crisp ensure a sweet and fruit-filled finale. See .

SUSAN WESTMORELAND

Food Director, Good Housekeeping

Whether youre already following a vegetarian diet or are just beginning to explore what it means to eliminate meat from your meals, the health benefits are compelling. In study after study, its been shown that a vegetarian diet rich in fruits, vegetables, whole grains, and legumes and low in fat results in numerous health benefits: It can reduce the risk of some cancers, lower the incidence of diabetes, decrease the possibility of stoke and heart disease, and have a positive effect on the health of those who already have heart disease. Furthermore, a balanced low-calorie vegetarian diet can help you lose weight or maintain a healthy weight: Enter Good Housekeeping 400 Calorie Vegetarian.

A good vegetarian diet is filled with fresh vegetables and fruits and nutrient-rich, fiber-packed whole grains and beans, which makes it a natural subject for our 400 calories (or less!) series. In this volume, we share more than 50 recipes for delicious meat-free mains, from yummy sandwiches to hearty soups and stews, playful stuffed, stacked, and stir-fried vegetable entres and satisfying pastas, casseroles, and grain dishes, plus a chapter that invites you to enjoy breakfast favorites any time of day. Youll find low-cal, vegetarian takes on familiar dishes like burgers, pizza, burritos, and lasagna, plus tasty recipes that feature veggies, grains, and tofu in new ways.

As the title of the book promises, every main dish is 400 calories or less, and as a bonus, weve included chapters on vegetable and grain side dishes plus fruity desserts that will help you round out your meals in healthy vegetarian style. The 40 add-on recipes are organized by calorie countfrom lowest to highest. Simply choose your entre, then use your surplus calories to select an add-on (or two) that will make it a meal.

If youre watching your weight and limiting dinners to around 500 calories total, you could begin with as your main dish and finish with an orange: 145 + 290 + 60 = a 495-calorie meal. With Good Housekeeping 400 Calorie Vegetarian, its easy to build meat-free meals that are both satisfying and low calorie. See Healthy Vegetarian Meal Planning, opposite, for examples.

HEALTHY VEGETARIAN MEAL PLANNING

Planning healthy, low-calorie vegetarian brunches, lunches, and dinners is a breeze with 400 Calorie Vegetarian. Prepare the add-ons weve suggested under Make It a Meal with each main-dish recipe to make 500-calorie dinners, 400-calorie lunches, or 300-calorie breakfasts. Or get creative and choose from the veggie, grain, and dessert recipe lists to make your own satisfying meal combos. Here are some tasty examples to get you started.