Cooking Light Best Ever Slim Down Recipes: Indulgent Main Dishes Under 30 Calories

By The Editors of Cooking Light

Enjoy more than 95 of your favorites while you lose weight!

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.

• Language: English
• Publisher: Liberty Street
• Release date: Jan 9, 2017
• ISBN: 9780848754587

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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