Best of the Best: Low-Cal Faves
Slimmed-down dishes to savor
By Anna Thompson
Every January, Carolina Woman prints low-calorie recipes to help our readers stick to their new year's resolutions to lose weight and eat well. This year, we're giving you the best-of-the-best of those recipes.
After polling our Facebook fans on their faves, we're featuring the winning dishes - plus a few bonus recipes. Thanks to all who voted. We hope you enjoy these good-for-you recipes!
Breakfast
Fast Food Fix
Published by Rodale
"McDonald's: Egg McMuffin"
Olive oil spray
2 egg whites or 1/4 cup egg-white substitute
1 English muffin, split
1 slice (1/2 ounce) 2-percent-milk yellow American cheese
1 slice (1/2 ounce) Canadian bacon (2 inches wide)
Lightly mist a 4-inch ramekin or ovenproof glass bowl with oil spray. Add the egg whites or egg-white substitute.
Place the ramekin in a medium baking dish filled with about 1-1/2 inches of warm water. Carefully place the dish in the oven. Bake 20 minutes, or until the eggs are no longer runny.
Just before the egg whites are cooked, toast the English muffin. Place on a plate.
Place the cheese on the muffin bottom. Using a knife to loosen, carefully remove the egg
whites from the ramekin. Place on top of the cheese. Top with the bacon and the muffin top.
Makes 1 serving
Per serving: Calories: 217, Fat: 4g
Squeezed
Published by Laurel Glen
Banana Soy Latte
1-3/4 cups coffee-flavored soy milk
2 bananas, chopped
8 large ice cubes
1 teaspoon powdered drinking chocolate
1/4 teaspoon ground cinnamon
Blend the soy milk and bananas in a blender until smooth. With the blender running, add the ice cubes, one at a time, until well incorporated.
Serve sprinkled with the drinking chocolate and ground cinnamon.
Makes 4 small glasses
Per serving:
If using regular soy milk - Calories: 127, Fat: 3.6g
if using low-fat soy milk - Calories: 96, Fat 0.6g
Main Entree
Cooking Light Complete Cookbook:
A Fresh New Way to Cook
Published by Oxmoor House
Eggplant Parmesan Lasagna
12 uncooked lasagna noodles
2 large egg whites
1 large egg
One (1-pound) eggplant, cut crosswise into 1/4-inch-thick slices
3 tablespoons all-purpose flour
1 cup Italian-seasoned breadcrumbs
Cooking spray
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
5 tablespoons (1-1/4 ounces) grated fresh Parmesan cheese, divided
1 teaspoon dried oregano
1 teaspoon dried basil
One (15-ounce) carton part-skim ricotta cheese
One (12-ounce) carton 1% low-fat cottage cheese
1 large egg white
One (26-ounce) bottle fat-free tomato-basil pasta sauce
Cook pasta according to package directions, omitting salt and fat. Drain.
Preheat oven to 450 degrees
Combine 2 egg whites and egg in a small bowl, stirring with a whisk. Dredge each eggplant slice in flour. Dip each in egg mixture and dredge in breadcrumbs.
Place slices in a single layer on a baking sheet coated with cooking spray. Coat tops of slices with cooking spray.
Bake at 450 degrees for 20 minutes, turning eggplant after 10 minutes. Remove from pan; cool. Reduce oven temperature to 375 degrees.
Combine 1 cup shredded mozzarella, 3 tablespoons Parmesan, oregano, basil, ricotta, cottage cheese and 1 egg white in a large bowl.
Spread 1/4 cup pasta sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 lasagna noodles, slightly overlapping, over pasta sauce; top with half of cheese mixture, half of eggplant slices and 3/4 cup pasta sauce.
Repeat layers, ending with noodles. Spread remaining pasta sauce over noodles. Sprinkle with 1 cup mozzarella cheese and 2 tablespoons Parmesan cheese.
Cover; bake at 375 degrees for 15 minutes. Uncover; bake an additional 35 minutes or until cheese melts. Let stand 5 minutes before serving.
Makes 9 Servings
Per serving: Calories: 432, Total Fat: 11g - mono 3.1g, poly 0.9g, sat 6.2g, Protein: 28.3g, Carbohydrate: 53.8g, Fiber: 3.7g, Cholesterol: 58g, Sodium: 976mg
Cooking Light Annual Recipes 2010
Published by Oxmoor House
Beer-Battered Fish and Chips
1 pound cod fillets, cut into 3-inch pieces
1 cup dark beer (such as Negro Modelo), divided
1 pound baking potatoes, cut into 1/4-inch strips
Cooking spray
1/4 cup canola oil, divided
3/4 teaspoon salt, divided
3/4 cup all-purpose flour
1/2 teaspoon freshly ground black pepper
Preheat oven to 450 degrees. Combine fish and 1/4 cup beer in a medium bowl. Cover and chill 1 hour.
Place potatoes on a jellyroll pan coated with cooking spray. Drizzle with 1 tablespoon oil and sprinkle with 1/4 teaspoon salt; toss well. Bake for 20 minutes or until browned and crisp, stirring after 10 minutes.
Drain fish; discard liquid. Sprinkle fish with 1/4 teaspoon salt. Lightly spoon flour into dry measuring cup; level with a knife. Combine remaining 3/4 cup beer, flour and 1/2 teaspoon freshly ground black pepper in a medium bowl. Add fish to beer mixture, tossing gently to coat.
Heat remaining 3 tablespoons oil in a large, nonstick skillet over medium-high heat. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes or until browned. Turn fish over, and cook 3 minutes or until done.
Sprinkle fish with remaining 1/4 teaspoon salt. Serve immediately with chips.
Makes 4 Servings
Per serving: Calories 398, Fat 15g - Sat 1.1g, Protein 24.6g, Carbohydrate 40.7g, Fiber 2.2g, Cholesterol 40mg, Iron 2.4mg, Sodium 524mg, Calcium 30mg
The Instinct Diet
Use Your Five Food Instincts to Lose Weight and Keep It Off
Published by Workman Publishing
Barbecue Vegetable Pizza
1-3/4 cups all-purpose flour
1-1/2 cups white wheat bran
1 package (1/4 ounce) active dry yeast
1 teaspoon sugar
1 teaspoon salt
Cooking oil spray
1 cup tomato sauce
1/4 cup grated Parmesan cheese, preferably imported
1/4 cup finely chopped sweet onion
1 red bell pepper, stemmed, seeded and diced
1 cup steamed broccoli florets or raw mushroom slices
4 slices pepperoni (optional), cut in quarters
Preheat the oven to 425 degrees.
Mix together the flour, wheat bran, yeast, sugar and salt.
Add enough warm water to make a very soft, but not sticky, dough; start with 1 cup and add up to 1/4 cup more. The dough can be made in a mixer if you have a dough hook.
Knead the dough in the mixer for a couple of minutes or for 5 minutes by hand and then pull out the dough to make a large pizza that's 14 inches in diameter.
Spray a pizza stone or baking sheet lightly with cooking oil spray. Place the pizza dough on top, cover it and let it rise for about 30 minutes.
Spoon the tomato sauce, then sprinkle the Parmesan cheese, onion, bell pepper, broccoli or mushrooms, and pepperoni, if using, onto the pizza dough.
Bake until cooked through and browning nicely, 15 to 25 minutes.
Makes 1 large pizza
Per 2 slices with pepperoni: Calories: 361, Total Fat: 5.5g, Saturated Fat: 2.1g, Protein: 16.4g, Carbohydrate: 70.9g, Fiber: 14.7g
Weight Watchers in 20 Minutes:
250 Fresh, Fast Recipes
Published by Wiley
Double Cheese and Macaroni
1-1/2 cups ditalini or small bow ties (farfalle)
1-1/2 cups fat-free milk
1 tablespoon cornstarch
1 teaspoon mustard powder
1/4 teaspoon black pepper
One (14.5 ounce) can diced tomatoes with green pepper and onion, drained
3/4 cup shredded reduced-fat cheddar cheese
3/4 cup shredded reduced-fat Monterey Jack cheese
Chopped fresh parsley (optional)
Cook the pasta according to the package directions, omitting the salt if desired; drain and keep warm.
Meanwhile, whisk together the milk, cornstarch, mustard and pepper in a large saucepan until smooth; then set over medium-high heat. Cook, stirring, until the sauce thickens and bubbles, about 4 minutes. Stir in the tomatoes and cook, stirring, until heated through, about 2 minutes. Add the cheddar and Monterey Jack; cook, stirring, just until melted. Stir in the pasta and cook until heated through, about 1 minute longer.
Serve sprinkled with parsley, if using.
Makes 4 Servings
Per serving: Calories: 322, Fat: 5g, Cholesterol: 12mg, Sodium: 703mg, Carbohydrate: 50g, Fiber: 4g, Protein: 19g, Calcium: 404 mg
Dessert
Cooking Light Complete Cookbook:
A Fresh New Way to Cook
Published by Oxmoor House
White Russian Tiramisu
1/2 cup ground coffee beans
1-3/4 cups cold water
1/4 cup Kahlua (coffee-flavored liqueur), divided
1/2 cup (3.5 ounces) mascarpone cheese or 1/2 cup (3.5 ounces) cream cheese
One (8-ounce) block fat-free cream cheese, softened
1/3 cup packed brown sugar
1/4 cup granulated sugar
24 ladyfingers (two 3-ounce packages)
3 teaspoons unsweetened cocoa, divided
Assemble drip coffee maker according to manufacturer's directions. Place ground coffee in coffee filter or filter basket. Add 1-3/4 cups cold water to coffee maker; brew to make 1-1/2 cups. Combine brewed coffee and 2 tablespoons Kahlúa in a shallow dish and cool.
Combine cheeses in a large bowl. Beat with a mixer at high speed until smooth. Add sugars and 2 tablespoons Kahlúa and beat until well blended.
Split ladyfingers in half lengthwise. Quickly dip 24 ladyfinger halves, flat sides down, into coffee mixture; place dipped sides down in bottom of an 8-inch square baking dish, slightly overlapping ladyfinger halves. Spread half of cheese mixture over ladyfingers and sprinkle with 1 teaspoon cocoa. Repeat with remaining ladyfinger halves, coffee mixture and cheese mixture.
Place a wooden pick in each corner and one in the center of tiramisu (to prevent plastic wrap from sticking to cheese mixture); cover with plastic wrap.
Chill 2 hours. Sprinkle evenly with 2 teaspoons cocoa before serving.
Makes 12 Servings
Per serving: Calories: 134, Total Fat: 4.5g - mono 1.5g, poly 0.4g, sat 2.2g, Protein: 3.3g, Carbohydrate: 21.7g, Fiber: 0g, Cholesterol: 31mg, Sodium: 139 mg
The Instinct Diet
Use Your Five Food Instincts to Lose Weight and Keep It Off
Published by Workman Publishing
Chocolate Bread Pudding
1-1/4 cups coarse bran (from regular red wheat, not white wheat)
1-1/4 cups nonfat or 1% milk
1 ounce good-quality bittersweet chocolate
2 cups Egg Beaters, or 2 egg whites
2 to 3 teaspoons Dutch-process cocoa, such as Droste
Sugar substitute equivalent to 5 tablespoons sugar
2 tablespoons sugar
1-1/2 teaspoons vanilla extract or 1/2 teaspoon orange extract
6 tablespoons light whipped cream (optional), for serving
Preheat the oven to 300 degrees.
Bring 1/2 cup of water to a boil. Mix in the bran, cover and let stand for 5 minutes.
Heat the milk in a saucepan over medium heat. Turn off the heat, add the bittersweet chocolate and let it melt. Mix well with a whisk or fork.
Place the Egg Beaters or egg whites, cocoa, sugar substitute, sugar and vanilla or orange extract in a bowl and stir to mix.
Add the milk with the melted chocolate and the soaked bran to the egg mixture and mix well.
Divide the pudding among 6 ramekins, spooning about 1/3 cup into each, and keep stirring to distribute the bran evenly.
Place the ramekins in a roasting pan and add 3/4 of an inch of cold water to the pan.
Bake the puddings until just set in the middle, 40 minutes to 1 hour. (The time they take to set is very variable.) Let cool slightly before topping with whipped cream, if desired.
Frozen puddings can be thawed by microwaving them on high power for 30 seconds, letting them stand for 2 minutes and then microwaving them again for 30 seconds.
Makes 6 Servings
Per serving with whipped cream: Calories: 116, Total Fat: 3.3g - sat 1.4g, Protein: 6.4g, Carbohydrate: 20.9g, Fiber: 5.8g
The Food You Crave
Published by Taunton Press
Carrot Cake Cupcakes With Lemony Cream Cheese Frosting
For the cupcakes:
3/4 cup whole-wheat pastry flour or regular whole-wheat flour
1/2 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 cup canola oil
3/4 cup firmly packed light
brown sugar
2 large eggs
1/2 cup natural unsweetened applesauce
1/2 teaspoon vanilla extract
1 1/2 cups finely shredded carrots
(about 2 carrots)
1/4 cup finely chopped walnuts
For the frosting:
4 ounces Neufchatel cheese (reduced-fat cream cheese), softened
3/4 cup confectioners' sugar
1/2 teaspoon finely grated lemon zest
For garnish:
2 tablespoons finely chopped walnuts
For the frosting:
Preheat the oven to 350 degrees. Line 12 muffin cups with paper liners.
In a medium bowl, sift together both flours, the baking soda, salt and spices. In a large bowl, whisk together the oil, brown sugar and eggs until well combined. Whisk in the applesauce, vanilla and carrots. Add the dry ingredients and mix until just combined. Stir in the walnuts.
Divide the batter between the muffin cups. Bake until a toothpick inserted in a cupcake comes out clean, about 20 minutes. Transfer to a wire rack to cool completely.
For the frosting:
With an electric mixer, beat together the cream cheese, confectioners' sugar and lemon zest until smooth and creamy. Frost the cooled cupcakes and sprinkle with the walnuts.
The cupcakes should be stored in the refrigerator, where they will keep for about 3 days.
Makes 12 Cupcakes
Per serving: 230 Calories, Total Fat: 10g - mono 3.5g, poly 3g, sat 2g, Protein: 4g, Carbohydrate: 32g, Fiber: 1.5g, Cholesterol: 42mg, Sodium: 220mg
Eat Well, Lose Weight From Better Homes
and Gardens
Published by Wiley
Snickerdoodles
1/3 cup butter, softened
1 cup sugar
1 teaspoon baking powder
1/2 teaspoon ground nutmeg
1/4 teaspoon baking soda
1/3 cup fat-free dairy sour cream
1 egg, lightly beaten
1 teaspoon vanilla
2 cups all-purpose flour
Nonstick cooking spray
2 tablespoons sugar
2 teaspoons unsweetened cocoa powder (optional)
In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking powder, nutmeg and baking soda; beat until combined. Beat in sour cream, egg and vanilla until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour. Cover and chill for 1 to 2 hours or until dough is easy to handle.
Preheat oven to 375 degrees. Lightly coat cookie sheets with nonstick cooking spray; set aside.
In a small bowl, combine 2 tablespoons sugar and, if desired, the cocoa powder. Shape dough into 1-inch balls. Roll balls in sugar or sugar-cocoa mixture to coat.
Place balls 2 inches apart on prepared cookie sheets. Bake for 10 to 11 minutes or until edges are golden brown. Transfer cookies to a wire rack; cool.
Makes about 48 Cookies
Per serving: Calories: 53, Total Fat: 1g, Cholesterol: 8mg, Protein: 0g, Carbohydrate: 8g, Fiber: 0g, Sodium: 25mg