دانلود کتاب The Ultimate Low-Calorie Book: More than 400 Light and Healthy Recipes for Every Day

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The Ultimate Low-Calorie Book: More than 400 Light and Healthy Recipes for Every Day......Page 1
Table of Contents......Page 5
Introduction......Page 6
Chapter 1: Healthy Eating Basics......Page 8
tricks for trimming......Page 10
portion distortion......Page 18
determine your healthy weight......Page 22
guide to produce......Page 24
Chapter 2: Better Breakfast......Page 26
breakfast pizza......Page 28
breakfast burritos......Page 29
bacon and egg breakfast wraps......Page 30
cheesy grits and sausage......Page 31
mushroom, artichoke, and basil egg white omelet......Page 32
kale-goat cheese frittata......Page 33
ham and vegetable frittata......Page 34
eggs benedict strata......Page 35
egg and potato casserole......Page 36
bagel, lox, and egg strata......Page 37
spiced pumpkin-apple oatmeal......Page 38
overnight apple-cinnamon oatmeal......Page 39
spiced oatmeal......Page 40
cranberry-almond cereal mix......Page 41
morning parfait......Page 42
apples and granola breakfast crisp......Page 43
whole grain brown sugar pancakes......Page 44
chocolate-hazelnut pancakes with raspberry sauce......Page 45
streusel-crunch french toast......Page 46
banana-pecan waffles......Page 48
peachy corn bread muffins......Page 49
ham-and-cheddar scones......Page 50
cornmeal-blueberry scones......Page 52
banana oat breakfast cookie......Page 53
apricot maple logs......Page 54
double pumpkin bars......Page 55
breakfast apple snickerdoodles......Page 56
protein-packed smoothie......Page 57
Chapter 3: Sandwiches and Pizza......Page 58
bagel beef sandwiches......Page 60
chipotle–bbq steak sandwiches......Page 61
open-face beef, lettuce, and peach sandwiches......Page 62
open-face italian beef sandwiches......Page 64
poached salmon on ciabatta......Page 65
zucchini and mozzarella panini......Page 66
chicken and hummus wraps......Page 67
tuna—red pepper salad wraps......Page 68
grilled jamaican jerk fish wraps......Page 69
ginger beef lettuce wraps......Page 70
bull’s-eye onion burgers......Page 71
spiced whiskey burgers......Page 73
turkey tomatillo burgers......Page 74
greek fusion burgers......Page 75
cannellini bean burgers......Page 76
falafel pitas......Page 77
cherry-kissed tacos with feta cheese salsa......Page 78
shrimp tacos......Page 80
grilled beef and avocado pitas......Page 81
whole wheat pizza with the works......Page 82
taco pizza......Page 83
jambalaya pizza......Page 84
original pizza margherita......Page 85
garden fresh pizza......Page 86
barbecued chicken pizza......Page 87
thai chicken pizza......Page 89
Chapter 4: Main-Dish Salads......Page 90
pasta salad with orange dressing......Page 92
asian chicken salad......Page 93
healthful caesar salad with grilled portobello mushrooms......Page 95
citrus chicken and black bean salad......Page 96
almond chicken salad......Page 97
grilled chicken wilted salad......Page 98
turkey salad with oranges......Page 99
wilted chicken salad with pomegranate dressing......Page 100
sweet-and-sour chicken bowl......Page 101
thai chicken and peach salad......Page 102
strawberry spinach salad with citrus dressing......Page 103
flank steak vinaigrette salad......Page 104
grilled steak, cucumber, and radish salad......Page 105
beef and apple salad......Page 106
roasted pork with crunchy mango salad......Page 107
lemon-sage pork taco salad......Page 108
pasta primavera salad......Page 110
grilled tuna and cannellini bean salad......Page 111
grilled tuna salad niçoise......Page 113
creamy lemon-dill tuna salad......Page 114
lemon shrimp salad......Page 115
shrimp on greens with garlic vinaigrette......Page 116
spice-rubbed grouper with berry salad......Page 117
spaghetti-corn relish salad......Page 118
orange, mint, and asparagus pasta salad......Page 119
sesame-ginger wheat berry salad......Page 120
taco salad cups......Page 121
tofu and mushrooms over greens......Page 122
ravioli and greens salad......Page 123
Chapter 5: Soups and Stews......Page 124
wild rice chicken soup......Page 126
mexican corn soup......Page 127
sage chicken dumpling soup......Page 128
quick chicken noodle soup......Page 129
tomatillo chicken soup......Page 131
skillet beef stew......Page 132
southwestern noodle bowl......Page 133
beef, barley, and sweet potato stew......Page 134
southwest pork salsa stew......Page 135
mexican winter chili......Page 137
simple seafood stew......Page 138
quick shrimp jambalaya......Page 139
smoky bean chili......Page 140
sweet potato soup with nutmeg and maple syrup......Page 141
asparagus and cheese potato soup......Page 142
chunky lentil soup......Page 143
creamy potato soup......Page 144
creamy potato and asparagus soup......Page 145
tofu-carrot soup......Page 146
cauliflower and carrot cumin soup......Page 147
minestrone......Page 148
triple tomato soup......Page 149
pepper-corn chowder......Page 150
curried apple soup......Page 151
Chapter 6: Sides and Snacks......Page 152
quinoa salad with sesame vinaigrette......Page 154
oven-cooked swiss chard......Page 155
double-gingered orange carrots......Page 156
creamy cauliflower and celery root......Page 158
sweet potato fries......Page 159
braised cabbage with spicy croutons......Page 160
roasted potato salad with chutney dressing......Page 161
skillet-roasted vegetables......Page 162
roasted potatoes and tomatoes......Page 163
roasted root vegetables......Page 164
smoky gouda–sauced broccoli......Page 165
fresh corn salad with summer herbs......Page 166
spicy green stir-fry with peanuts......Page 167
pear-walnut salad......Page 168
spinach-berry salad......Page 169
greek vegetable salad......Page 170
lightened waldorf salad......Page 172
italian cheese twists......Page 173
layered greek hummus......Page 174
crisp apple salsa......Page 176
granola bars......Page 177
sweet ’n’ salty snack mix......Page 178
pb and b pinwheels......Page 180
blue cheese–apricot bites......Page 181
crunch-coated bananas......Page 182
chicken saladwith apple slices......Page 183
Chapter 7: Meat and Poultry......Page 184
beef sirloin tips with smoky pepper sauce......Page 186
skillet meat loaf......Page 187
flank steak teriyaki......Page 188
flank steak with mushrooms......Page 189
steak with grapes......Page 190
grilled steak fajitas......Page 191
chicken with olives......Page 192
roasted cranberry chicken......Page 193
spinach chicken breast rolls......Page 194
blackened chicken with avocado salsa......Page 195
almond-crusted chicken......Page 196
grilled chicken with watermelon salsa......Page 197
golden grilled chicken thighs with apricots......Page 198
chicken with pretzels and couscous......Page 200
lemon chicken stir-fry......Page 201
edamame-chicken stir-fry......Page 202
chicken lo mein......Page 203
spicy wild mushroom and chicken stroganoff......Page 204
chicken, macaroni, and cheese......Page 205
grilled spiced chicken kabobs......Page 206
chicken sausage with bow ties and sweet peppers......Page 207
turkey-spinach toss......Page 208
turkey tetrazzini......Page 209
turkey-cranberry fried rice......Page 210
chili-ginger turkey meatballs in tomato sauce......Page 211
caramelized pork with melon......Page 212
grilled pork and pineapple......Page 213
pork chops pizziola......Page 214
roasted pork tenderloin with blackberry sauce......Page 215
cranberry-pear pork tenderloin......Page 216
pork medallions in cream sauce......Page 217
pork loin with parsnips and pears......Page 218
gingered pork skewers with orange couscous......Page 219
jamaican pork stir-fry......Page 220
floribbean ribs......Page 221
Chapter 8: Fish and Seafood......Page 222
catfish and potato wedges......Page 224
pan-seared tilapia with black bean salsa......Page 225
pan-fried fish with peppers and pecans......Page 226
grilled bass with lemon and herbs......Page 227
lime fish tacos with salsa verde......Page 229
mediterranean halibut and squash......Page 230
steamed cod with gingery mushrooms......Page 231
grilled halibut with corn and pepper relish......Page 232
crispy almond fish with potato crisps......Page 233
tilapia puttanesca......Page 234
tuna and fruit salsa......Page 236
thai tuna toss......Page 237
sicilian tuna with capers......Page 238
pacific northwest paella......Page 239
salmon potato scramble......Page 240
pepper jelly and soy glazed salmon......Page 241
chile-dusted salmon with pineapple-jicama salsa......Page 243
shrimp scampi......Page 244
parmesan crusted shrimp with napoli sauce......Page 245
grilled shrimp and pineapple skewers......Page 246
orzo with shrimp in yogurt-chive sauce......Page 248
caribbean edamame and shrimp......Page 249
Chapter 9: Meatless Entrées......Page 250
pasta with garden vegetables......Page 252
summertime tortellini......Page 253
fresh-herb pasta primavera......Page 254
asian noodle slaw......Page 255
orzo risotto with roasted vegetables......Page 256
broccoli-and-cheese-stuffed shells......Page 257
tortellini-vegetable bake......Page 258
cheese manicotti with roasted pepper sauce......Page 260
moroccan chick peas and couscous......Page 261
peppers stuffed with quinoa and spinach......Page 262
couscous and squash......Page 264
nutty meatless loaf......Page 265
tomato-artichoke focaccia......Page 266
summer ratatouille tart......Page 267
grilled eggplant parmesan......Page 268
deep-dish garden vegetable pizza......Page 270
cheesy red pepper pizza......Page 271
thai bulgur salad......Page 272
cheesy eggplant burgers......Page 273
black bean chipotle burgers......Page 275
tomato-edamame grilled cheese......Page 276
baked bean and corn chimichangas......Page 277
mushroom and poblano enchiladas......Page 279
gingered vegetable–tofu stir-fry......Page 280
big batch vegetarian lentil chili......Page 281
Chapter 10: Bubbly Casseroles......Page 282
mexican beef bake with cilantro-lime cream......Page 284
chicken caesar lasagna......Page 285
chicken and tortillas with tomatillo sauce......Page 286
chicken taco casserole......Page 287
greek chicken and pita casserole......Page 288
chicken supreme casserole......Page 290
quick chicken potpie......Page 291
creamy chicken–broccoli bake......Page 293
chicken and stuffing bake......Page 294
curried rice and turkey casserole......Page 295
crisscross pizza casserole......Page 296
dijon lentil and sausage casserole......Page 297
baked sausage and mushroom rotini......Page 298
pork casserole with mushrooms and kale......Page 299
polenta and sausage casseroles......Page 300
tuna and green bean bake......Page 302
crab, spinach, and pasta with fontina......Page 303
seafood enchiladas......Page 305
cajun shrimp and corn bread casserole......Page 306
asian vegetables and potstickers......Page 307
baked mexican macaroni and cheese......Page 308
loaded macaroni and cheese......Page 309
cabbage swiss bread pudding......Page 310
baked penne florentine......Page 311
chiles rellenos casserole......Page 312
vegetable casserole with barley and bulgur......Page 313
artichoke-quinoa bake......Page 314
three cheese manicotti......Page 315
artichoke-basil lasagna......Page 316
Chapter 11: Slow Cooker......Page 318
so-easy pepper steak......Page 320
classic meat loaf......Page 321
moroccan-spiced beef......Page 322
mushroom-and-onion-sauced round steak......Page 323
beef stew with red wine gravy......Page 324
espresso-braised beef......Page 325
beef and chipotle burritos......Page 326
italian chicken......Page 328
simple hoisin chicken......Page 329
slow-cooked moroccan chicken......Page 330
cacciatore-style drumsticks......Page 331
chicken and mushrooms......Page 332
chipotle baby back ribs......Page 333
herbed apricot pork roast......Page 334
shredded pork salad......Page 336
chili-style vegetable pasta......Page 337
in-your-sleep chili......Page 338
chicken and noodles......Page 339
slow cooker indian chicken stew......Page 341
turkey and squash chili......Page 342
asian turkey and rice soup......Page 343
poblano pork stew......Page 344
butternut squash soup with thai gremolata......Page 345
Chapter 12: Make-Ahead Meals......Page 346
wine-braised brisket with onions......Page 348
baked penne with meat sauce......Page 350
make-ahead game day chili......Page 351
beefy tortilla casserole......Page 352
beef-bean burritos......Page 353
bean-and-beef enchilada casserole......Page 354
veggie-filled hamburgers......Page 355
creamy chicken enchiladas......Page 356
spanish chicken casserole......Page 357
parmesan chicken and broccoli......Page 358
chicken-spinach calzones......Page 360
savory chicken salad......Page 361
barley-vegetable chicken soup......Page 362
spicy skillet pork chops......Page 363
lime-and-herb-stuffed pork loin......Page 364
ham-asparagus strata......Page 366
pork mole......Page 367
pork and potato stack......Page 368
horseradish ham-potato bake......Page 369
mexican-style pork pot roast......Page 370
stuffed fish with couscous......Page 371
garden vegetables lasagna......Page 373
Chapter 13: Miraculous Makeovers......Page 374
spicy beef sloppy joes......Page 376
classic french dips......Page 377
philly steak sandwiches......Page 378
turkey pizza burgers......Page 379
chicken caesar salad......Page 380
chicken fettuccine alfredo......Page 381
chicken cacciatore......Page 382
poblano chicken bundles......Page 383
crispy chicken parmesan......Page 384
buffalo chicken wings with blue cheese dressing......Page 386
buffalo chicken tenders......Page 387
oven-fried chicken......Page 388
turkey and sweet potato shepherd’s pies......Page 389
tamale pie......Page 390
chicken enchilada casserole......Page 391
potato, broccoli, and ham bake......Page 392
baked stuffed shells......Page 393
turkey and black bean chimichangas......Page 394
tex-mex chicken tostadas......Page 395
chipotle chicken quesadillas......Page 396
sweet-and-sour chicken......Page 398
light ’n’ crisp egg rolls......Page 399
coconut shrimp with mango rice pilaf......Page 400
sizzling catfish with cajun chips......Page 401
seafood-corn chowder......Page 402
mexican chicken tortilla soup......Page 403
Chapter 14: Special Occasions......Page 404
traditional roast turkey......Page 406
glazed ham......Page 407
wild rice stuffing......Page 408
heart-healthy cheesy potatoes......Page 409
light and luscious pumpkin pie......Page 411
lattice-topped apple pie......Page 412
olive deviled eggs......Page 413
light green bean casserole......Page 414
zucchini crab cakes......Page 415
chipotle-and-ranch stuffed mushrooms......Page 416
tomato crostini......Page 417
mushroom and goat cheese phyllo triangles......Page 418
edamame wontons......Page 419
roasted cherry tomato pizza poppers......Page 421
avocado pesto–stuffed tomatoes......Page 422
chunky apple-sage appetizer......Page 423
sugar ’n’ spice fruit dip......Page 424
pine nut–white bean dip......Page 425
edamame-avocado dip......Page 426
original lime margarita......Page 428
frosty mint cocktail......Page 429
white peach sangria......Page 430
sour apple martini......Page 432
chocolate milkshake cocktail......Page 433
Chapter 15: No-Guilt Desserts......Page 434
triple chocolate cookies......Page 436
chocolate-cherry cookies......Page 438
chipotle-chocolate brownies......Page 439
chocolate–peanut butter bars......Page 440
peanut butter–banana drops......Page 441
raspberry and white chocolate brownies......Page 442
coconut macaroons......Page 443
snickerdoodles......Page 444
toffee–pumpkin pie bars......Page 445
bittersweet chocolate cake with berries......Page 446
tiny chocolate-cherry bombs......Page 448
carrot cake cupcakes......Page 449
lemon-spice cupcakes......Page 450
coconut fruit s’mores......Page 451
wonton dessert stacks......Page 452
banana cream pie squares......Page 453
stovetop peach-raspberry cobbler......Page 454
apples and peanut butter crisp......Page 455
chocolate-almond torte......Page 457
triple chocolate gelato......Page 458
triple chocolate truffles......Page 459
chocolate-raspberry tassies......Page 460
chocolate—cream cheese pie......Page 462
strawberry cream pie......Page 463
key lime pie......Page 465
lemon-blackberry pie......Page 466
peanut-apple crunch balls......Page 467
Index......Page 468
Metric Information......Page 482