"Healthy eating is easy with these recipes that have only 5 ingredients (excluding water, cooking spray, oil, salt, pepper, and optional ingredients) or can be prepared in 15 minutes or less. Many of the recipes fit the bill for both. And because these are Cooking Light recipes, the focus is on fresh, natural ingredients and simple, straightforward cooking methods. Simplicity has never tasted so good! "
Cooking Light
INTRODUCTION
RISE & SHINE • MORNING IS A BREEZE WITH EASY OMELETS, TOAST TOPPERS, SPECIALTY COFFEES, AND PROTEIN-PACKED SMOOTHIES.
MORNING PERKS • Wake up with a special coffee that’s just as good as the ones at the local coffee shop, but lower in fat and calories.
LET’S TOAST • Perk up your breakfast routine with these four quick and easy, nutrient-packed toast recipes.
NIBBLE & NOSH • KEEP HUNGER AT BAY WITH THESE GOOD-FOR-YOU SNACKS AND STARTERS, INCLUDING DIPS, CHIPS, AND POPCORN.
GARDEN FRESH • MAKE THE MOST OF SUMMER’S BOUNTY WITH SIMPLE SALADS FEATURING FRESH FRUITS AND VEGGIES.
DRESS FOR SUCCESS • Few food upgrades are as easy as going from bottled salad dressing to homemade vinaigrette. Combine a few pantry staples together, and you’ve got an additive-free, lower-sodium dressing that keeps for a week or longer. There’s more flavor (and fewer calories) in these than their store-bought counterparts; conventional vinaigrettes use up to four times as much oil as vinegar or lemon juice, while we use them in equal portions for extra zest.
NO-MEAT MEALS • BEANS, GRAINS, AND FRESH VEGGIES SHINE IN THESE EASY VEGETARIAN MAIN DISHES.
BOWL ME OVER • When you need a quick and easy vegetarian one-dish meal, turn to these hearty bowls featuring a variety of grains, fresh veggies, and cheeses.
DINNER IN A HURRY • KEEP MEAL PREP STRESS-FREE WITH THESE QUICK-COOKING RECIPES FOR SEAFOOD, CHICKEN, BEEF, AND PORK.
RUB IT IN • Keep these easy, aromatic spice rubs on hand to add flavor to beef, chicken, and pork. They have little or no added moisture, so they cook to a light crust—not chunky or thick, just a thin coating that enhances a food’s basic flavors. You may want to double or triple the recipes so you’ll have extra on hand the next time you grill.
SIDEKICKS • ROUND OUT YOUR MEALS WITH QUICK AND EASY SIDE DISHES FEATURING SIMPLY SEASONED VEGGIES.
SIMPLY SWEET • EACH OF THESE EASY, GOOD-FOR-YOU DESSERTS MAKES AN IDEAL ENDING TO ANY SPEEDY MEAL.
WE ALL SCREAM FOR NICE CREAM • A blend between frozen yogurt and ice cream, “nice” cream is one of the easiest and healthiest ways to satisfy your sweet tooth with very little sugar or fat. Made with just a frozen banana, your choice of milk, and any toppings, you’ll never be limited to the ice cream flavors at the grocery store. All you need to get started is a blender.
MEAL PLANNING MADE EASY • Let us create a delicious, personalized meal plan for you based on your weight loss goals and the food you like to eat. Visit cookinglightdiet.com/20off to get started today.
RECIPE INDEX
HEALTHY EATING GUIDELINES • COOKING LIGHT
