Bobby Deen's Everyday Eats: 120 All-New Recipes, All Under 350 Calories, All Under 30 Minutes: A Cookbook

Bobby Deen's Everyday Eats: 120 All-New Recipes, All Under 350 Calories, All Under 30 Minutes: A Cookbook

by Bobby Deen
Bobby Deen's Everyday Eats: 120 All-New Recipes, All Under 350 Calories, All Under 30 Minutes: A Cookbook

Bobby Deen's Everyday Eats: 120 All-New Recipes, All Under 350 Calories, All Under 30 Minutes: A Cookbook

by Bobby Deen

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Overview

Beloved food personality and #1 New York Times bestselling author Bobby Deen is back with 120 new, simple, mouthwatering recipes—all under 350 calories—that can be prepared from start to finish in under 30 minutes.
 
Bobby Deen’s life has always revolved around food—especially good Southern fare. But he knows that with a busy lifestyle in and out of the kitchen, finding the time to make delicious, nourishing meals can be tough. Just because your schedule is overstuffed doesn’t mean your belly has to be. Now, in Bobby Deen’s Everyday Eats, Bobby helps you get a tasty and good-for-you dinner on the table in no time flat, with dozens of delectable recipes all under 350 calories and all prepared in less than 30 minutes.
 
Whether it’s salads and soups that make hearty suppers, lip-smacking dishes for midweek grilling, meatless main courses for watching your waistline, scrumptious sides for every season, or reduced-calorie sweet treats to cap off your meals, Bobby Deen’s Everyday Eats includes such satisfying recipes as
 
• Light and Easy Scallops and Grits • Deviled Egg Salad • Lightened-Up Beer Cheese Soup • Peachy Pulled BBQ Chicken • Mustard-Rubbed Flank Steak • Grilled Whole-Wheat Flatbreads • Shrimp Coconut Curry • Cajun Ratatouille Bake • Creamy Spinach Polenta • Hot Roasted Green Beans with Sweet Chili • Zucchini Corn Fritters • Strawberry Angel Food Cake • Lighter Chocolate-Mint Shakes • and so much more!
 
Bobby also serves up time- and money-saving tips for stocking your fridge and pantry, ideas for watching your calories when you go out to eat, and a weekly 1500-calorie-a-day menu plan that helps you pull it all together. He even includes nutritional information for each and every recipe. Bobby Deen’s Everyday Eats is the cookbook you’ll reach for night after night for meals that are quick, delicious, and best of all . . . good for you.

Product Details

ISBN-13: 9780804177160
Publisher: Random House Publishing Group
Publication date: 02/11/2014
Pages: 224
Product dimensions: 7.30(w) x 9.10(h) x 0.70(d)

About the Author

TV chef and restaurant manager Bobby Deen is the #1 bestselling author of From Mama’s Table to Mine and the host of The Cooking Channel’s Not My Mama’s Meals. He lives with his wife in Savannah, Georgia.

Read an Excerpt

I am a big salad eater. And by that I mean, I like ’em on the larger side. I can’t tell you how many weeknights I get home from work and find myself craving a hearty salad for dinner. Sometimes I like my salad on the side, but more often than not, I fix one that’s satisfying enough to serve as my main meal. That means adding some favorite proteins and healthy starches to help fill me up.

I don’t eat salads just because they’re good for me. I choose to eat them because they are delicious and the options are limitless. First off, there’s the endless array of salad greens out there on the supermarket shelves. I can choose earthy spinach one day, spicy arugula the next, and crunchy romaine on the third day to keep things interesting. I dress the leaves up with all sorts of goodies: meats, cheeses, fish, veggies, you name it. Take my Niçoise Salad (page 14), for instance. It’s got tuna, olives, and potatoes all nestled among peppery baby arugula leaves. Now if that isn’t a meal, I don’t know what is.

Salads are also a great way of putting your leftovers to good use. And for midweek eating, that sure is handy. I tend to cook a lot over the weekend and stock up my refrigerator with bits and pieces for the week. Dinner prep for a main course salad can consist of quickly foraging through the fridge for ingredients and tossing them all together in a big bowl. That’s how I came up with my Roast Chicken and Bread Salad (page 20). With leftover rotisserie chicken in the fridge and a half-­used loaf of bread on the countertop, inspiration struck. Forget about dinner in less than thirty minutes. Try dinner in less than fifteen minutes!

While each of the salads in this chapter can be paired with bottled dressings, I’ve included a homemade dressing recipe with each. I didn’t always make my own dressings. I’d go out to a restaurant, order a salad as my entrée, and feel really good about my choice. But then I realized that the heavy dressings that you find on most restaurant menus are actually packed with fat and calories. Now I tend to stick with my homemade concoctions and the occasional light bottled dressing. It’s made a world of difference.

Salads are a great place to be creative. Even if you are a totally novice cook, you can feel pretty safe about experimenting when it comes to salads. So use these recipes as a jumping-­off point to create your own masterpiece. And let your imagination go a little wild. Your body will thank you for it.

Hoppin’ John Salad

This pretty Southern salad is a great place to use any kind of leftover rice. I love meals that make good use of leftovers—they help me be less wasteful and give me a leg up on getting my dinner together quickly. This salad is fresh and zingy and makes for a nice accompaniment to easy grilled fish or chicken. Or for a thoroughly Southern style meal, serve this dish with my Bourbon-­Braised Pork Chops (page 99). Serves 6

1 can (15½ ounces) black-­eyed peas, rinsed and drained

1½ cups cooked brown or white rice

1 cup chopped yellow bell pepper

1 cup grape tomatoes (about ¼ pound), halved

2 scallions, white and light green parts only, chopped

1 tablespoon olive oil

1 tablespoon fresh orange juice

2 teaspoons red wine vinegar

Pinch of Cajun spice blend

Salt and freshly ground black pepper

1 In a large bowl, toss together the black-­eyed peas, rice, bell pepper, tomatoes, and scallions.

2In a small bowl, whisk together the oil, orange juice, vinegar, Cajun spice blend, and salt and pepper to taste. Pour over the pea and rice mixture, and toss to combine.

Nutritional count based on 6 servings (does not include salt and black pepper to taste):

148 calories, 3g protein, 3g fat, 28g carbohydrate, 3g fiber, 126mg sodium

Hearty Three-­Bean Salad

This hearty three-­bean salad relies on both red wine vinegar and sherry vinegar for a one-­two punch of flavor. Rounded out with fresh parsley and basil, this protein-­packed dish is herby, tangy, and super satisfying. Serves 6

1 shallot, thinly sliced

1 garlic clove, finely chopped

3 tablespoons red wine vinegar

2 tablespoons sherry vinegar

½ teaspoon salt

3 tablespoons olive oil

1 can (15½ ounces) cannellini beans, rinsed and drained

1 can (15½ ounces) chickpeas, rinsed and drained

1 can (15½ ounces) red kidney beans, rinsed and drained

1 teaspoon freshly ground black pepper

1 tablespoon finely chopped fresh parsley

1 tablespoon finely chopped fresh basil

Baby salad greens, for serving



In a large bowl, combine the shallot, garlic, red wine vinegar, sherry vinegar, and salt. Whisk in the oil. Add the cannellini beans, chickpeas, and kidney beans, and season with the pepper. Stir to combine, then sprinkle with the parsley and basil. Serve over the baby greens.

Let It Sit: This is one of those awesome salads that gets better with time. Minus the salad greens, it will keep, covered, in the fridge for about 3 days. I like to make this in the morning before I leave the house for the day so that it’s all set to serve when I come home at night.

Nutritional count based on 6 servings (does not include salad greens for serving):

248 calories, 9g protein, 8g fat, 33g carbohydrate, 8g fiber, 538mg sodium

Deviled Egg Salad

I love a get-­together that features deviled eggs on the appetizer lineup. They’re one of my favorite party foods. Since I can’t be at a party every day of the week, I’ve found a way to enjoy the taste of the classic deviled egg by deconstructing it into this clever little salad meal. The dressing features the traditional tangy flavor and creamy texture of the original dish, while the crunchy lettuce, radishes, and bacon bring the meal to new heights by adding texture and color. Serves 4 / Makes ²⁄³ cup dressing

Dressing

¼ cup light mayonnaise

¼ cup light sour cream

1 tablespoon Dijon mustard

½ teaspoon hot sauce

½ teaspoon Worcestershire sauce

Juice of ½ lemon

2 tablespoons olive oil

Pinch of salt

Freshly ground black pepper

Salad

9 large eggs

1 head romaine lettuce (about 1 pound), torn into bite-­size pieces

5 radishes, thinly sliced

3 strips turkey bacon, cooked and crumbled

4 scallions, white and light green parts only, thinly sliced

1 To make the dressing: In a medium bowl, whisk together the mayonnaise, sour cream, mustard, hot sauce, Worcestershire, lemon juice, oil, salt, and 1 tablespoon of water. Season to taste with black pepper.



2To prepare the salad: In a medium saucepan, cover the eggs by 1 inch with cold water. Bring to a boil over medium heat. Remove from the heat and let sit, covered, for 9 minutes. Meanwhile, fill a medium bowl with ice water. When the eggs are done, drain them, transfer to the ice water, and let sit for 5 minutes, or until cool. Peel the eggs and halve them crosswise. Pop the yolks out and discard them (or reserve them for another use), and then slice the halves into ¼-­inch-­thick rounds.

3Divide the lettuce, radishes, and sliced egg whites evenly among four plates. Drizzle with the dressing and garnish with the bacon, scallions, and more black pepper if you like. Serve immediately.

No Yoke: While I discard the yolks in this recipe, you should feel free to keep them in the mix if you really like them. Just be aware that you’ll be adding a fair bit of fat and calories into the dish. Or if you like, compromise: Keep half the yolks and discard the rest.

Nutritional count based on 4 servings (does not include black pepper to taste):

202 calories, 12g protein, 15g fat, 7g carbohydrate, 2g fiber, 518mg sodium

French Bistro Salad

My wife, Claudia, really loves this salad. So when it’s date night, it’s a pretty good bet I’ll be in the kitchen putting this dish together. Don’t get too hung up on the fancy lettuce the recipe calls for. It works well with any type of green you might have on hand, or even a mix of a few different types. What really makes this salad special is the smoky, bacon-­y warm vinaigrette that coats the delicate lettuce leaves. If you enjoy a runny yolk, do as I do and give the poached egg a tap with your fork as you sit down to eat. The yolk will break over your salad and mingle with the vinaigrette, delivering a burst of deep flavor to the greens. Serves 4

3 strips turkey bacon, thinly sliced crosswise

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

2 tablespoons olive oil

¼ teaspoon salt

½ teaspoon freshly ground black pepper, plus more for serving

1 tablespoon distilled white vinegar

8 cups frisée, curly endive, or baby spinach

4 large eggs

Snipped fresh chives, for serving

1In a deep, medium nonstick skillet over medium heat, cook the bacon until it is beginning to crisp, about 8 minutes. Using a slotted spoon, transfer the bacon to a paper-­towel-­lined plate to drain. Remove the skillet from the heat and, stirring constantly, add the red wine vinegar, mustard, and oil. Immediately pour the vinaigrette into a small heatproof bowl and season with the salt and pepper. Clean out the skillet with a paper towel so you can cook the eggs in it.



2Fill the cleaned-­out skillet with 2 inches of water, add the white vinegar, and bring to a boil over high heat.

3Meanwhile, evenly distribute the frisée, curly endive, or baby spinach among four individual plates.

4When the water in the skillet comes to a boil, reduce the heat to a gentle simmer. Break one of the eggs into a small cup and then slide the egg into the water, stirring the water very gently with a spoon. Repeat immediately with the other eggs, and cook until the whites are firm, about 3 minutes. Remove the eggs with a slotted spoon and drain them on paper towels.

5Transfer one egg to each bed of greens, and drizzle with the warm vinaigrette. Garnish with the bacon, black pepper to taste, and the snipped chives, and serve.

Nutritional count based on 4 servings (does not include black pepper or chives for serving):

232 calories, 14g protein, 18g fat, 5g carbohydrate, 3g fiber, 732mg sodium

Shrimp Taco Salad

This salad has pretty much everything I love in a meal. It’s got plump and juicy shrimp paired up with velvety Boston lettuce, creamy avocado, crunchy, spicy red radishes, and fiesta-­worthy Southwest flavors. When I feel like splurging a little, I add some low-­fat Cheddar cheese to the mix and spoon a dollop of Greek yogurt right there on top. It doesn’t get much better than this, folks. Serves 4

1 pound medium shrimp, peeled and deveined

1½ teaspoons olive oil

1 teaspoon chili powder

1 teaspoon ground cumin

Pinch of cayenne pepper

Juice of 1 lime

1 teaspoon honey

½ teaspoon salt

3 small (4-­inch diameter) corn tortillas

1 large head Boston lettuce (about ¾ pound), cored and chopped

1 large avocado, pitted, peeled, and chopped

5 radishes, thinly sliced

½ small red onion, thinly sliced

¼ cup chopped fresh cilantro

Jarred salsa, for serving

Lime wedges, for serving

1 Preheat the oven to 400°F.  

2In a medium bowl, combine the shrimp, 1 teaspoon of the oil, chili powder, cumin, cayenne, lime juice, honey, and ¼ teaspoon of the salt. Cover and let the shrimp marinate in the fridge while you prepare the tortillas.

3Stack the tortillas on top of each other, slice them in half, and then slice them crosswise into thin strips. In a bowl, toss the tortilla strips with the remaining ½ teaspoon oil and the remaining ¼ teaspoon salt. Spread them on a rimmed baking sheet, and bake until they are crisp and beginning to brown, about 12 minutes. Halfway through the tortilla baking time, scrape the shrimp onto another rimmed baking sheet and add it to the oven. Bake the shrimp until opaque, about 8 minutes.

4Evenly divide the lettuce, avocado, radishes, red onion, and shrimp among four plates. Sprinkle the baked tortilla strips and chopped cilantro over each plate. Serve with the salsa and lime wedges.

No Cook: You can make this dish even easier by buying precooked shrimp and baked tortilla chips from the supermarket. Add flavor to the shrimp by tossing it in the marinade and letting it sit for about 15 minutes or so. I like this option on a hot summer day when I just can’t think about turning on my oven.

Nutritional count based on 4 servings (does not include salsa and lime for serving):

265 calories, 26g protein, 10g fat, 20g carbohydrate, 5g fiber, 213mg sodium

Table of Contents

Introduction xiii

1 Salad Meals

Hoppin' John Salad 4

Hearty Three-Bean Salad 5

Deviled Egg Salad 6

French Bistro Salad 9

Shrimp Taco Salad 10

Grilled Steak Salad 13

Niçoise Salad 14

Roasted Salmon and Cherry Tomato Salad 17

Snow Pea Salad with Peanut Chicken 18

Buffalo Chicken Salad 19

Roast Chicken and Bread Salad 20

Chickpea Salad with Pita Croutons 21

2 Soup Suppers

Spicy Coconut Noodle Soup 24

Lightened-Up Beer Cheese Soup 26

Quick Vegetable Minestrone 27

Pasta and Bean Soup with Pesto 28

Southwest Corn Chowder 31

Black Bean and Turkey Sausage Soup 32

Lentil and Swiss Chard Soup 33

Curried Sweet Potato Soup 35

Beefy Vidalia Onion Soup 36

Manhattan Clam Chowder 37

Lemony Greek Chicken Soup with Spinach 38

Homey Chicken Noodle Soup 39

Sausage and Pepper Pot with Collard Greens 40

3 Seafood

Shrimp and Rice 44

Light and Easy Scallops and Grits 45

Shrimp Coconut Curry 46

Crab and Shrimp Cakes with Com Relish 49

Garlicky Baked Shrimp 50

Spicy Tuna Pasta with Olives and Tomatoes 51

Fish Tacos with Avocado Pico de Gallo 52

Fettuccine with White Clam Sauce 54

Pan-Fried Tilapia with Cajun Butter 55

Red Snapper with Olives, Tomatoes, and Capers 57

Lemon-Mustard Tuna Steaks 58

Broiled Grouper with Herbed Croutons 59

Roasted Herbed Salmon 60

Stir-Fried Shrimp and Veggies 61

4 Poultry

Green Chicken Chili 64

Peachy Pulled BBQ Chicken 66

Quick Jerk Chicken 67

Roasted Lemon-Olive Chicken Thighs 69

Oven-Fried Chicken Po'Boys 70

One-Pan Roasted Chicken and Broccoli 73

Broiled Pineapple-Lime Drumsticks 74

Spiced Chicken Thighs with Spinach 75

Stir-Fried Chicken with Green Beans and Cashews 76

Pan-Fried Chicken Cutlets with Mushrooms and White Wine 79

Turkey Meatballs with 10-Minute Marinara 80

Turkey Sloppy Joes 82

Turkey Cutlets Florentine 83

5 Meat

Mustard-Rubbed Flank Steak 86

Steak Tacos with Quick Pickled Red Onions 89

Beef and Broccoli Stir-Fry 90

Mini Meat Loaves 91

Beef Lettuce Wraps 92

Pasta with Beef Bolognese 94

Roasted Pork Tenderloin with Onions and Carrots 95

Chipotle Pork Chops with Mango Salsa 97

Pork Cubano Sandwiches 98

Bourbon-Braised Pork Chops 99

Spinach and Cheese-Stuffed Pork Chops 100

Sweet and Sour Pork Meatballs 102

6 Meatless Mains

Italian Vegetable Frittata 106

Baked Eggs with Tomatoes, Onions, and Peppers 108

White Bean and Tomato Stew with Poached Eggs 109

Mushroom Spinach Quesadillas 111

Easy Parmesan-Crusted Zucchini 112

Cajun Ratatouille Bake 113

Veggie Mac and Cheese Casserole 114

Three-Bean and Kale Chili 116

Hearty Vegetarian Burgers 117

Baked BBQ Tofu 118

Creamy Pasta Primavera 119

Sunny-Side-Up Portobello Burgers 121

Vegetable Baked Ziti 122

7 Fire up the Grill

Salmon Steaks with Olive and Pepper Relish 126

Ham-Stuffed Trout 128

Grilled Chicken Caesar Salad 129

Grilled Cumin Chicken and Potato Salad 130

Buttermilk and Herb-Marinated Grilled Chicken Thighs 131

California Turley Burgers 132

Meat Loaf Burgers 133

Chimichurri Steaks 135

Cumin Lamb Kebabs with Yogurt-Dill Sauce 136

Grilled Pork Tenderloin Salad 139

Grilled Whole-Wheat Flatbreads 140

Grilled Corn with Pimiento Cheese 143

8 Seasonal Sides

Tomato and Zucchini with Feta 146

Roasted Brussels Sprouts 147

Maple-Glazed Carrots 148

Braised Red Cabbage with Bacon and Dried Cranberries 150

Roasted Parsnips 151

Big Ol' Pot of Greens 153

Broiled Herbed Mushrooms 154

Hot Roasted Green Beans with Sweet Chili 155

Zucchini Corn Fritters 156

Lemony Cabbage Slaw 158

Asparagus and Snow Pea Stir-Fry 159

Sweet and Spicy Baked Sweet Potatoes 160

German Potato Salad with Turkey Bacon 161

9 Good for you Grains

Bulgur Pilaf with Chickpeas, Almonds, and Raisins 164

Bulgur Tabbouleh 165

Couscous-Stuffed Peppers 166

Whole-Wheat Sesame Noodles 169

Spicy Carrot and Couscous Salad 170

Whole-Wheat Italian Pasta Salad 171

Quinoa, Black Bean, and Corn Salad 172

Brown Rice with Peas and Parmesan 174

Mushroom Brown Rice 175

Whole-Grain Fried Rice 176

Creamy Spinach Polenta 177

10 Sweet Dreams

Banana Parfaits with Granola Crumble 180

Minted Berries with Yogurt Cream 182

Lighter Chocolate-Mint Shakes 183

Frozen Mango Smoothies 185

Strawberry Angel Food Cake 186

Homey Baked Apples 189

Peach Ice Cream Sundaes 190

Raspberry Mousse 192

Easy Ambrosia 193

Pantry Ideas 195

Dining Out Smart 199

A Week of Menus Under 1,500 Calories per Day 201

Acknowledgments 204

Index 205

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