Cooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories
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About this ebook
Would you like to watch your caloric intake . . . but don't want to go on a diet? Help is here-from Cooking Light and this Special Edition, Best Ever Slim-Down Recipes! This useful guide is filled with more than 95 slim-down recipes that are low in calories, but high in flavor and satisfaction. Most of the main-dish recipes are just 400 calories per serving or less and can be paired with one or two sides and salads, and you have to create a complete, great-tasting meal. And like all Cooking Light recipes, these dishes are also low in saturated fat and sodium, but move flavor to the center of the plate. These hall-of-fame slim-down recipes feature beef (Peppercorn-Crusted Beef Tenderloin with Gremolata), chicken (Chicken, Potato, and Leek Pot Pie), and pork; pasta (Fettuccine Alfredo with Bacon), fish (Skillet-Cooked Shrimp with Romesco Sauce), and vegetarian dishes; soups and sandwiches; sides and salads; and a bonus section for last-minute meals that can be on the table in 20 minutes or less. Cooking Light Best Ever Slim-Down Recipes helps you shed the pounds and maintain that weight loss without tedious calorie counting and regimented plans.
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Cooking Light Best Ever Slim Down Recipes - The Editors of Cooking Light
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Meat & Poultry
Protein-rich foods are critical for successful dieting, so let these tasty meat entrées deliver just the right amount of the nutrient in a delicious low-fat, low-cal package.
Spicy Basil-Beef Salad
Spice-Rubbed New York Strip with Avocado-Lime Salsa
Spanish Pork with Apple-Citrus Salsa
Asian Marinated Chicken with Corn and Basil Faux-Fried Rice
Chicken Nuggets with Crispy Potato Chips and Honey Mustard
Chicken, Potato, and Leek Potpie
Jerk Chicken and Stuffed Mini Bell Peppers
Honey-Wheat Pizza with Pear-Prosciutto Salad
Maple-Brined Pork
Slow-Roasted Lamb Shanks
Manhattan-Glazed Chicken
Pork Tenderloin Agrodolce
Pan-Seared Steak with Chive-Horseradish Butter
Seared Lamb with Balsamic Sauce
Grilled Asian Flank Steak with Mango Salad
Hickory Pulled Pork
Potato, Poblano, and Chorizo Tacos
Chile-Rubbed Flat-Iron Steak
Ground Lamb and Hummus Pita Pizzas
Smoked Chicken Cobb Salad with Avocado Dressing
Apricot Lamb Chops
Quick Chicken and Dumplings
Peppercorn-Crusted Beef Tenderloin with Gremolata
Chicken and Rice Casserole
200-Calorie Pizza Slices
Spicy Basil-Beef Salad
Hands-on: 16 min.
Total: 30 min.
A mixture of varieties such as purple, Thai, or lemon basil improves the salad by adding visual interest and nuanced flavors.
If you can’t find hanger steak, use flank steak instead.
1 tablespoon canola oil
12 ounces hanger steak, trimmed
¼ teaspoon kosher salt
½ teaspoon freshly ground black pepper
3 tablespoons lower-sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons minced fresh lemongrass
1 tablespoon dark sesame oil
2 teaspoons fish sauce
2 teaspoons sambal oelek (ground fresh chile paste, such as Huy Fong)
1½ cups loosely packed basil leaves
1 cup thinly sliced English cucumber
3 large ripe heirloom tomatoes, cut into wedges
2 medium shallots, thinly sliced
1. Preheat oven to 425°.
2. Heat a large ovenproof stainless-steel skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle both sides of steak evenly with salt and pepper. Add steak to pan; sauté 5 minutes or until browned. Turn steak over. Bake at 425° for 8 minutes or until a thermometer inserted into thickest portion of steak registers 135° or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Slice across the grain.
3. Combine soy sauce and next 5 ingredients (through sambal oelek), stirring well. Combine basil and remaining ingredients. Drizzle dressing over basil mixture; toss gently. Divide salad evenly among 4 plates; divide beef evenly among salads.
SERVES 4
CALORIES 226; FAT 11.9g (sat 2.5g, mono 5.5g, poly 2.7g); PROTEIN 17g; CARB 14.6g; FIBER 2g; CHOL 22mg; IRON 1.2mg; SODIUM 585mg; CALC 49mg
Spice-Rubbed New York Strip with Avocado-Lime Salsa
Hands-on: 26 min.
Total: 26 min.
Keeping meat portions right-sized is the key to enjoying satisfying meals without blowing the calorie budget.
¼ cup finely chopped red onion
2 tablespoons chopped fresh cilantro
1½ tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
2 teaspoons finely chopped seeded serrano chile
1 avocado, peeled and diced
½ teaspoon salt, divided
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon garlic powder
½ teaspoon chipotle chile powder
¼ teaspoon ground cinnamon
2 (8-ounce) New York strip steaks, trimmed
Cooking spray
1. Preheat grill to high heat.
2. Place first 6 ingredients in a bowl; gently stir in ¼ teaspoon salt. Set aside.
3. Combine remaining ¼ teaspoon salt, cumin, and next 4 ingredients (through cinnamon) in a bowl; rub spice mixture over both sides of steaks. Place steaks on grill rack coated with cooking spray, and grill for 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steaks across the grain into thin slices. Serve steaks with avocado-lime salsa.
SERVES 4 (serving size: 3 ounces steak and ¼ cup salsa)
CALORIES 284; FAT 17.4g (sat 4.1g, mono 10.1g, poly 1.6g); PROTEIN 25.8g; CARB 6.7g; FIBER 4.1g; CHOL 68mg; IRON 2.2mg; SODIUM 361mg; CALC 34mg
Spanish Pork with Apple-Citrus Salsa
Hands-on: 25 min.
Total: 59 min.
Garnish with lime wedges and cilantro leaves.
1½ teaspoons chili powder
½ teaspoon dried oregano
½ teaspoon ground cumin
⅛ teaspoon smoked paprika
¾ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
1 (1-pound) pork tenderloin, trimmed
2 cups diced Granny Smith apple
2 tablespoons chopped fresh cilantro
2 tablespoons apple juice
½ teaspoon grated lime rind
1½ teaspoons fresh lime juice
2 green onions, thinly sliced
½ jalapeño pepper, thinly sliced
Cooking spray
1. Combine first 4 ingredients. Stir in ½ teaspoon salt and ¼ teaspoon black pepper. Brush 1 tablespoon olive oil over pork, and sprinkle evenly with chili powder mixture. Let stand 30 minutes at room temperature.
2. Preheat grill to medium-high heat.
3. Combine remaining 1 tablespoon oil, remaining ¼ teaspoon salt, remaining ¼ teaspoon black pepper, apple, and the next 6 ingredients (through jalapeño) in a medium bowl; toss.
4. Place pork on grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 145°. Remove pork from grill; let stand 5 minutes. Slice pork crosswise; serve with salsa.
SERVES 4 (serving size: 3 ounces pork and ½ cup salsa)
CALORIES 227; FAT 9.6g (sat 1.8g, mono 5.8g, poly 1.2g); PROTEIN 24.2g; CARB 10.7g; FIBER 2g; CHOL 74mg; IRON 1.5mg; SODIUM 453mg; CALC 21mg
Asian Marinated Chicken with Corn and Basil Faux-Fried Rice
Hands-on: 45 min.
Total: 2 hr. 45 min.
Chicken:
⅓ cup sliced green onions
3 tablespoons lower-sodium soy sauce
2 tablespoons mirin (sweet rice wine)
2 teaspoons minced garlic
8 skinless, bone-in chicken thighs
1 tablespoon olive oil
Rice:
½ cup uncooked basmati rice
1 tablespoon olive oil
2 tablespoons thinly sliced green onions
¾ cup fresh yellow corn kernels (about 2 small ears)
1 tablespoon lower-sodium soy sauce
¼ cup chopped fresh basil
1 lime
1. To prepare chicken, place first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning after 1 hour.
2. Preheat oven to 375°.
3. Heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Remove chicken from bag; discard marinade. Add chicken to pan, meaty sides down; sauté 3 minutes. Turn chicken over; place pan in oven. Bake at 375° for 10 minutes or until done. Let chicken stand 5 minutes.
4. To prepare rice, cook rice 15 minutes in boiling water; drain. Heat a large skillet or wok over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add 2 tablespoons onions to pan; sauté 30 seconds, stirring constantly. Add rice, corn, and 1 tablespoon soy sauce; sauté 5 minutes, stirring occasionally. Remove from heat; stir in basil. Divide rice evenly among 4 plates. Top each serving with 2 chicken thighs. Grate lime rind over chicken. Cut lime into wedges, and serve with chicken.
SERVES 4
CALORIES 327; FAT 12.5g (sat 2.4g, mono 6.7g, poly 2.2g); PROTEIN 30.2g; CARB 21g; FIBER 1.8g; CHOL 115mg; IRON 2.1mg; SODIUM 515mg; CALC 33mg
Chicken Nuggets with Crispy Potato Chips and Honey Mustard
Hands-on: 34 min.
Total: 1 hr. 24 min.
Keep the purple and white slices separate, as cook times may vary. The chips are cooked in the microwave with a splash of olive oil and a light sprinkling of salt. Overall savings: 261 calories and 251mg sodium per serving.
Use a mandoline for quick, uniform slices.
Toast panko before coating for maximum crunch.
Chicken nuggets:
4 (6-ounce) skinless, boneless chicken breast halves, cut into 1-inch pieces
⅓ cup low-fat buttermilk
⅓ cup dill pickle juice
1½ cups panko (Japanese breadcrumbs)
¼ teaspoon kosher salt
2 tablespoons water
1 large egg, lightly beaten
Potato chips:
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
1 medium purple sweet potato, cut crosswise into ⅛-inch-thick slices
1 medium baking potato, cut crosswise into ⅛-inch-thick slices
Honey mustard:
¼ cup canola mayonnaise
¼ cup plain fat-free Greek yogurt
1 tablespoon honey
1 tablespoon prepared mustard
1 teaspoon Dijon mustard
1. To prepare chicken nuggets, combine first 3