Betty Crocker Win at Weight Loss Cookbook: A Healthy Guide for the Whole Family

Overview

"This book provides simple, achievable tips for how families can take small steps towards improving eating and physical activity patterns for the whole family."
—Dr. Don Hensrud, Mayo Clinic

Make weight loss a family affair with a healthy lifestyle and dishes the whole family will love!

Team up with Betty Crocker and start winning at weight loss! This comprehensive resource is packed with great ways to help your family eat well and get fit together. You'll learn to build the ...

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Overview

"This book provides simple, achievable tips for how families can take small steps towards improving eating and physical activity patterns for the whole family."
—Dr. Don Hensrud, Mayo Clinic

Make weight loss a family affair with a healthy lifestyle and dishes the whole family will love!

Team up with Betty Crocker and start winning at weight loss! This comprehensive resource is packed with great ways to help your family eat well and get fit together. You'll learn to build the foundations of a healthy lifestyle and spend time in action instead of in the kitchen with easy, convenient recipes that use everyday ingredients. From breakfast through dinner, you'll discover delicious dishes that are ideal for busy families.

You'll find:

  • 140 great recipes, including kid-pleasers like Crunchy Oven French Toast, Nachos in a Bag, Cheeseburger Calzones and Double Chocolate–Peanut Butter Cupcakes—all with 10 grams or less of fat and 20 percent fewer calories than regular recipes
  • Practical nutrition information and guidance on the basics of healthy eating, plus a detailed nutritional breakdown for every recipe
  • Real-life advice from people who have lost weight and kept it off, plus tips from a dietician and suggestions from weight-loss expert Dr. Jim Hill

For more great ideas visit BettyCrocker.com

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Editorial Reviews

Library Journal
With the help of pediatrician Hill (Univ. of Colorado) and nutritionist Crockett (VP, senior technology office, health & nutrition, General Mills), General Mills has produced another "healthful" cookbook. Approximately one quarter is devoted to weight-loss suggestions, menus, information on obesity, and weight loss authority Hill's Step Diet Book. The 140 recipes cover a variety of foods-breakfasts, snacks, slow cooking, dinners in 30 minutes, lunches for kids, and even desserts. Nutrition information, preparation time, and a sidebar from the doctor or nutritionist accompany each recipe. Not surprisingly, General Mills products and other packaged foods are used as ingredients, with Bisquick appearing often. Novice cooks, including children, will enjoy the simple directions and full-page color photographs. However, without some cooking knowledge, excessive oven heat and oven time may produce a burnt Halibut Potato Succotash Dinner. It is also doubtful that a Chicken Salad with Blue Cheese will be a favorite for children's lunches. Yet with the popularity of the ageless Betty Crocker, this cookbook will be in demand in public libraries.-Christine Bulson, SUNY at Oneonta Copyright 2006 Reed Business Information.
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Product Details

  • ISBN-13: 9780764596100
  • Publisher: Wiley, John & Sons, Incorporated
  • Publication date: 11/14/2005
  • Series: Betty Crocker Bks.
  • Edition number: 1
  • Pages: 264
  • Product dimensions: 9.28 (w) x 10.08 (h) x 0.89 (d)

Meet the Author

James Hill, M.D., a nationally known weight loss authority, is a professor in the Department of Pediatrics at the University of Colorado and an adviser on obesity to the National Institutes of Health. Dr. Hill is in charge of the National Weight Control Registry and developed the "America on the Move" program. He is the coauthor of The Step Diet Book.

Susan J. Crockett, Ph.D., R.D., F.A.D.A., is the Director of the General Mills Bell Institute of Health and Nutrition in Minneapolis, Minnesota.

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Read an Excerpt

Betty Crocker Win at Weight Loss Cookbook


By Betty Crocker

John Wiley & Sons

ISBN: 0-7645-9610-1


Chapter One

EASY DINNERS IN 30 MINUTES

Bacon and Tomato Frittata 96 Southwestern Potato Patties 97 Chicken and Noodles Skillet 98 Lemon Chicken with Olives 99 Chicken Linguine Alfredo 100 Chicken and Veggies Stir-Fry 102 Grilled Taco-Barbecue Chicken 104 Mandarin Chicken Salad 105 Grilled Easy Steak Kabobs 106 Skillet Beef, Veggies and Brown Rice 107 Herbed Salisbury Mushroom Steaks 108 Peppered Pork in Mushroom Sauce 110 Oven-Fried Pork Cutlets with Apple Slaw 111 Cajun-Smothered Pork Chops 112 Southwest Pork Soup 113 Chicken-Vegetable Soup with Dumplings 114 Chunky Tomato Soup 116 Bean and Cheese Skillet Supper 117

Bacon and Tomato Frittata

Prep Time: 20 Minutes Start to Finish: 20 Minutes

4 servings

1 carton (16 oz) fat-free egg product or 8 eggs

1/4 teaspoon salt-free garlic-and-herb seasoning

1/4 teaspoon salt

1 tablespoon canola or soybean oil

4 medium green onions, sliced (1/4 cup)

2 large plum (Roma) tomatoes, sliced

1/2 cup shredded sharp Cheddar cheese (2 oz)

2 tablespoons real bacon pieces (from 2.8-oz package)

2 tablespoons reduced-fat sour cream

1. In medium bowl, mix egg product, garlic-and-herb seasoning and salt; set aside.

2. In 10-inch nonstick ovenproof skillet, heat oil over medium heat. Add onions; cook and stir 1 minute. Reduce heat to medium-low. Pour in egg mixture. Cook 6 to 9 minutes, gently lifting edges of cooked portions with spatula so that uncooked egg mixture can flow to bottom of skillet, until set.

3. Set oven control to broil. Top frittata with tomatoes, cheese and bacon. Broil with top 4 inches from heat 1 to 2 minutes or until cheese is melted. Top each serving with sour cream.

note from the nutritionist:

You decide. In the recipes that contain eggs, you can use an egg product substitute or real eggs. Most kids like eggs, and eggs are full of nutrients, but the key is not to have more than three or four a week because of their cholesterol. You can rest assured that the recipe works well either way.

1 Serving: Calories 180 (Calories from Fat 90); Total Fat 10g (Saturated Fat 4.5g); Cholesterol 20mg; Sodium 500mg; Total Carbohydrate 4g (Dietary Fiber 2g; Sugars 2g); Protein 17g

% Daily Value: Vitamin A 20%; Vitamin C 6%; Calcium 10% Iron 15%

Exchange: 21/2 Very Lean Meat, 2 Fat

Carbohydrate Choices: 0

"My wife and I look forward to our evening walks. Besides getting much-needed exercise, this is the only time we get to talk without the kids." Steve O.

Southwestern Potato Patties

Prep Time: 20 Minutes Start to Finish: 2-5 Minutes

6 servings

1 bag (1 lb 4 oz) refrigerated Southwest-style shredded hash brown potatoes

3 eggs, beaten, or 3/4 cup fat-free egg product

1 cup shredded reduced-fat Cheddar cheese (4 oz)

1/4 cup Original Bisquick(r) mix

1/4 cup canola or olive oil

1 can (11 oz) whole-kernel corn with red and green peppers, drained

1 can (15 oz) black beans, rinsed, drained

1/4 cup thick-and-chunky salsa

1. In large bowl, mix potatoes, eggs, cheese and Bisquick mix.

2. In 12-inch skillet, heat 2 tablespoons of the oil over medium heat. For each patty, spoon about 1/2 cup potato mixture into oil in skillet. Flatten with the back of spatula.

3. Cook patties about 4 minutes, turning once, until golden brown. Remove from skillet and cover to keep warm while cooking remaining patties. Add remaining 2 tablespoons oil as needed to prevent sticking.

4. In 2-quart saucepan, heat corn, beans and salsa over medium heat 2 to 3 minutes, stirring occasionally, until hot. Serve over patties.

note from the nutritionist:

This recipe is a great dinner choice because it's easy, everyone will love it and, best of all, it's high in fiber. Fiber is important to maintain a healthy digestive tract and to help lower blood cholesterol levels.

1 Serving: Calories 420 (Calories from Fat 140); Total Fat 15g (Saturated Fat 3g); Cholesterol 110mg; sodium 670mg; Total Carbohydrate 59g (Dietary Fiber 8g; Sugar 5g); Protein 17g

% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 15%

Exchanges: 4 Starch, 1 High-Fat Meat, 1 Fat

Carbohydrate Choices: 31/2

Chicken and Noodles Skillet

Prep Time: 10 Minutes Start to Finish: 25 Minutes

4 servings

1 tablespoon canola or soybean oil

1 lb boneless skinless chicken breast halves, cut into bite-size pieces

1 medium onion, chopped (1/2 cup)

1 cup baby-cut carrots, cut lengthwise in half

1 cup frozen broccoli cuts (from 1-lb bag)

1 cup uncooked egg noodles (2 oz)

1 can (14 oz) chicken broth

1 can (10 3/4 oz) condensed reduced-fat reduced-sodium cream of chicken soup

1. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken and onion in oil 6 to 8 minutes, stirring frequently, until browned and onion is just tender.

2. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes. Uncover and simmer 5 to 8 minutes longer, stirring occasionally, until noodles are tender.

note from Dr. H:

You'll notice that whenever fruits, vegetables or beans are added to a recipe, the vitamins and fiber really increase. That's because of all the important nutrients these foods provide. Adding them to recipes is an easy way to get your daily "dose" of these important foods.

1 Serving: Calories 300 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2g); Cholesterol 80mg; Sodium 800mg; Total Carbohydrate 23g (Dietary Fiber 3g; Sugars 3g); Protein 32g

% Daily Value: Vitamin A 120%; Vitamin C 20%; Calcium 6%; Iron 15%

Exchanges: 1 1/2 Starch, 4 Very Lean Meat, 1 Fat

Carbohydrate Choices: 11/2

"I let each kid plan one dinner a week. They surprise me with the healthy choices they pick. Plus, with the ownership of planning the meal, they tend to eat better!" Deb M.

Lemon Chicken with Olives

Prep Time: 10 Minutes Start to Finish: 25 Minutes

4 servings

4 boneless skinless chicken breast halves (about 1 1/4 lb)

1 tablespoon olive or canola oil

1 tablespoon lemon juice

1 teaspoon salt-free lemon-and-pepper seasoning

1/4 cup sliced ripe olives

4 thin slices lemon

1. Set oven control to broil. Spray broiler pan rack with cooking spray. Starting at thickest edge of each chicken breast, cut horizontally almost to opposite side. Open cut chicken breast so it's an even thickness.

2. In small bowl, mix oil and lemon juice. Drizzle over both sides of chicken breasts. Sprinkle both sides with lemon-and-pepper seasoning. Place on rack in broiler pan.

3. Broil with tops 4 inches from heat about 10 minutes, turning once and topping with olives and lemon slices during last 2 minutes of broiling, until chicken is no longer pink in center.

note from the nutritionist:

This wonderful lemon chicken is great served over long-grain rice. Try adding any green or orange vegetable (think green beans and carrots) or try a tasty vegetable salad. Want to know what's one serving of rice? It's one-half cup. To get used to what a serving looks like, use a measuring cup for a few meals.

1 Serving: Calories 210 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g); Cholesterol 85mg; Sodium 240mg; Total Carbohydrate 2g (Dietary Fiber 0g; Sugar 0g); Protein 31g

% Daily Value: Vitamin A 0%; Vitamin C 4%; Calcium 2%; Iron 8%

Exchanges: 4 1/2 Very Lean Meat, 1 1/2 Fat

Carbohydrate Choices: 0

Chicken Linguine Alfredo

Prep Time: 30 Minutes Start to Finish: 30 Minutes

6 servings

8 oz uncooked linguine

2 teaspoons butter or margarine

2 tablespoons finely chopped shallot

1 clove garlic, finely chopped

1 pint (2 cups) fat-free half-and-half

3 tablespoons all-purpose flour

1/2 cup reduced-fat sour cream

1/4 cup shredded fresh Parmesan cheese

1/2 teaspoon salt

1/8 teaspoon white pepper

11/4 lb chicken breast strips for stir-fry

1 jar (7 oz) roasted red bell peppers, drained, thinly sliced

1/3 cup shredded fresh Parmesan cheese

2 tablespoons chopped fresh parsley

1. In 4-quart Dutch oven, cook linguine as directed on package. Drain; rinse with hot water. Return to Dutch oven to keep warm.

2. Meanwhile, in 2-quart saucepan, melt butter over medium heat. Add shallot and garlic; cook and stir 1 minute. In medium bowl, beat half-and-half and flour with wire whisk; add to saucepan. Heat to boiling, stirring frequently. Beat in sour cream with wire whisk. Reduce heat to low; cook 1 to 2 minutes or until heated. Remove from heat; stir in 1/4 cup cheese, the salt and pepper.

3. Heat 12-inch nonstick skillet over medium-high heat. Add chicken; cook about 5 minutes, stirring frequently, until no longer pink in center.

4. Add chicken, bell peppers and sauce to linguine; stir to mix. Cook over low heat until thoroughly heated. Garnish each serving with cheese and parsley.

"I like to jump rope for exercise-I even made up a little poem: 'If you jump rope after dinner You'll get a lot thinner.' Elizabeth H. age 8

Chicken and Veggies Stir-Fry

Prep Time: 30 Minutes Start to Finish: 30 Minutes

4 servings

8 oz uncooked angel hair (capellini) pasta

1 tablespoon canola or soybean oil

1 lb chicken breast tenders (not breaded), cut into 1-inch pieces

1 medium onion, cut into 8 wedges

2 cups small broccoli flowerets

1/2 cup sugar snap pea pods, strings removed

1 cup chicken broth

1 tablespoon chopped fresh or

1 teaspoon dried thyme leaves

1 teaspoon grated lemon peel

4 teaspoons cornstarch

11/2 teaspoons lemon pepper

1 cup cherry or grape tomatoes, cut in half

1. Cook and drain pasta as directed on package.

2. Meanwhile, in 12-inch skillet, heat oil over medium-high heat. Add chicken and onion; cook and stir 5 to 6 minutes or until chicken is brown.

3. Add broccoli and pea pods to chicken mixture. Cook over medium-high heat 4 to 5 minutes, stirring frequently, until vegetables are crisp-tender.

4. In small bowl, mix broth, thyme, lemon peel, cornstarch and lemon pepper; stir into chicken mixture. Cook over medium-high heat 1 to 2 minutes or until sauce is thickened and vegetables are coated.

5. Stir in tomatoes; cook until thoroughly heated. Serve over pasta.

note from the nutritionist:

Stir-frying is a healthy way to eat because it cooksmeat and lots of vegetables with just a little oil. This lemony stir-fry is served over angel hair pasta, but you can also serve it over cooked Chinese noodles, vermicelli or rice.

1 Serving: Calories 430 (Calories from Fat 80); Total Fat 9g (Saturated Fat 1.5g); Cholesterol 70mg; Sodium 690mg; Total Carbohydrate 56g (Dietary Fiber 6g; Sugars 4g); Protein 36g

% Daily Value: Vitamin A 20%; Vitamin C 45%; Calcium 6%; Iron 25%

Exchanges: 3 1/2 Starch, 1 Vegetable, 3 1/2 Very Lean Meat, 1 Fat

Carbohydrate Choices: 3

Grilled Taco-Barbecue Chicken

Prep Time: 10 Minutes Start to Finish: 10 Minutes

4 servings

2 tablespoons taco seasoning mix (from 1.25-oz package)

1 teaspoon dried oregano leaves

4 boneless skinless chicken breast halves (about 1 1/4 lb)

1 tablespoon olive or canola oil

1/2 cup barbecue sauce

1/4 cup chili sauce

1 teaspoon ground cumin

1. Heat closed medium-size contact grill for 5 minutes. In shallow bowl, mix taco seasoning mix and oregano. Brush chicken with oil; coat with taco seasoning mix. Place chicken on grill. Close grill. Grill 4 to 6 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.

2. Meanwhile, in 1-quart saucepan, heat barbecue sauce, chili sauce and cumin to boiling over medium-low heat, stirring occasionally. Serve sauce with chicken.

note from the nutritionist:

For zesty, make-your-own wrap sandwiches, slice the warm chicken into strips and serve on whole wheat buns or in whole wheat tortillas with shredded lettuce, sliced avocado, chopped red onion and the special sauce.

1 Serving: Calories 270 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g); Cholesterol 85mg; Sodium 850mg; Total Carbohydrate 19g (Dietary Fiber 2g; Sugars 13g); Protein 32g

% Daily Value: Vitamin A 15%; Vitamin C 6%; Calcium 6%; Iron 10%

Exchanges: 1/2 Starch, 1/2 Other Carbohydrate, 4 1/2 Very Lean Meat, 1 Fat

Carbohydrate Choices: 1

Mandarin Chicken Salad

Prep Time: 10 Minutes Start to Finish: 30 Minutes

5 servings

1/2 cup Original Bisquick(r) mix

2 tablespoons sesame seed

1 teaspoon ground ginger

2 tablespoons teriyaki sauce

1 tablespoon olive or canola oil

1 lb boneless skinless chicken breasts, cut into 1-inch pieces

1 bag (10 oz) European-style or romaine salad mix

1 can (11 oz) mandarin orange segments, drained

1 cup fresh snow (Chinese) pea pods, strings removed, cut in half if necessary

1/2 cup reduced-fat honey mustard dressing

1. Heat oven to 425°F. Spray cookie sheet with cooking spray. In 1-gallon resealable plastic food-storage bag, place Bisquick mix, sesame seed and ginger; mix well.

2. In small bowl, mix teriyaki sauce and oil. Coat chicken pieces with oil mixture. Shake about 6 chicken pieces at a time in bag of Bisquick mixture until coated. Shake off any extra mixture. On cookie sheet, place chicken pieces in single layer.

3. Bake 10 to 15 minutes or until chicken is no longer pink in center. Cool 5 minutes.

4. Meanwhile, in large bowl, mix salad mix, orange segments and pea pods. Top with warm chicken pieces and drizzle with dressing; toss to coat.

note from Dr. H:

Be a smart grocery shopper. Plan ahead what you will buy and make a list before you shop. Well-planned shopping may take more effort upfront, but you get a major payoff in knowing you will have the delicious and nutritious food you need for your family to create healthy meals.

1 Serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2g); Cholesterol 55mg; Sodium 720mg; Total Carbohydrate 26g (Dietary Fiber 3g; Sugars 16g); Protein 24g

% Daily Value: Vitamin A 40%; Vitamin C 60%; Calcium 6%; Iron 15%

Exchanges: 1/2 Starch, 1 Other Carbohydrate, 3 Very Lean Meat, 2 Fat

Carbohydrate Choices: 2

Grilled Easy Steak Kabobs

Prep Time: 10 Minutes Start to Finish: 30 Minutes

4 servings

1 lb boneless beef top sirloin steak, cut into 24 one-inch pieces

1 medium bell pepper, cut into

16 one-inch wedges

16 medium mushrooms

1 tablespoon chopped fresh or 1 teaspoon dried dill weed

1 tablespoon lemon juice

1 tablespoon olive or canola oil

1 tablespoon honey mustard

1/4 teaspoon salt

1/4 teaspoon pepper

1. Heat coals or gas grill for direct heat.

2. On each of eight 10- to 12-inch metal skewers, thread beef, bell pepper and mushrooms alternately, leaving 1/4-inch space between each piece. In small bowl, mix remaining ingredients.

3. Cover and grill kabobs over medium heat 15 to 18 minutes, turning and brushing kabobs 3 or 4 times with oil mixture, until beef is desired doneness and vegetables are tender. Discard any remaining oil mixture.

(Continues...)



Excerpted from Betty Crocker Win at Weight Loss Cookbook by Betty Crocker Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

The Weight Loss Game: It’s a Family Affair.

1. Begin with Breakfast.

2. Satisfying Snacks and Appetizers.

3. Easy Dinners in 30 Minutes.

4. Steady Cooking with the Slow Cooker.

5. Family-Pleasing Fish, Poultry and Meat.

6. Kid-lovin’ Lunches.

7. Side Salads and Vegetables.

8. Save Room for Dessert.

Family Menus.

Resources.

Step Equivalents for Kids.

The Step Diet Book.

America on the Move.

Helpful Nutrition and Cooking Information.

Metric Conversion Guide.

Index.

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