Flat Belly Diet! Family Cookbook

by Liz Vaccariello, Sally Kuzemchak

Overview

The foods featured in the New York Times bestseller Flat Belly Diet! not only help women lose belly fat, but also are delicious and healthy meals for the whole family. So that dieters can sit down to dinner with everyone, without having to cook special foods separately for themselves, the Flat Belly Diet! Family Cookbook features 150 scrumptious family-friendly classics (with a healthy MUFA twist), such as White Pita Pizzas and Baked Chicken Parmesan, and sweet treats, like the Choco-Nut Sundae and Peanut Butter No-Bake Bars. Each all-new recipe features belly-flattening monounsaturated fatty acids (or MUFAs), found in nuts and seeds, vegetable oils, olives, avocados, and dark chocolate.

The book also includes:
• 2 weeks of sample menus for busy families on the go
• recipes for family get-togethers and holiday gatherings
• tips and advice on getting kids (and spouses) to adopt healthy eating habits

Product Details

ISBN-13:	9781605290843
Publisher:	Harmony/Rodale/Convergent
Publication date:	05/11/2010
Series:	Flat Belly Diet
Sold by:	Random House
Format:	eBook
Pages:	320
File size:	3 MB

About the Author

Liz Vaccariello is senior vice president and editor-in-chief of Prevention.

Sally Kuzemchak, RD, is the owner of Real Mom Nutrition and a contributing editor of Parents magazine.

Read an Excerpt

3 Flat Belly Diet! Family Cookbook Family Recipes
Chocolate Stuffed French Toast
25 minutes / 4 servings / 416 calories / MUFA: Chocolate

Could there be anything better than chocolate for breakfast? Look to this dish when you want a completely decadent start to your weekend.

4 ounces semisweet chocolate, finely chopped
3 ounces Neufchatel cheese, softened
2 cups sliced fresh strawberries
1 tablespoon sugar
1 teaspoon grated fresh orange zest
6 ounces Italian bread, cut on an angle into 8 (1/2" thick) slices
2 large eggs
2 large egg whites
1 teaspoon vanilla extract
1 tablespoon trans-free margarine

1. Combine the chocolate and cheese in a small bowl; mix well. Combine the strawberries, sugar, and orange zest in a separate bowl.

2. Spread ¼ of the chocolate mixture on 4 slices of bread. Top each with remaining bread and press lightly to form a sandwich.

3. Combine the eggs, egg whites, and vanilla in a medium bowl. Working one a time, dip both sides of each sandwich in the egg mixture and set on a plate.

4. Melt the margarine in a large nonstick skillet over medium heat. Wait for the foam to subside, then add the sandwiches and cook until golden and cooked through, about 4 minutes per side. Serve immediately topped with strawberries.

Nutrition per serving
416 calories
14 g protein; 48 g carbohydrates; 20 g fat; 10 g saturated fat*; 120 mg cholesterol; 420 mg sodium; 5 g fiber

* Limit saturated fat to no more than 10 percent of total calories-about 17 grams per day for most women or 21 grams for most men-and sodium intake to no more than 2,300 milligrams.

Make It a FLAT BELLY DIET MEAL: A single serving of this recipe counts as a Flat Belly Diet Meal without any add-ons!

Crunchy Crust "Mac and Cheese"
40 minutes + standing time / 4 servings / 328 calories / MUFA: olive oil

You probably won't have any trouble enticing your family to eat this creamy macaroni and cheese casserole. You can even keep the MUFA a secret, if you want.

4 ounces multi-grain macaroni
4 tablespoons olive oil, divided
3 tablespoons Panko bread crumbs
2 tablespoons flour
1/2 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups fat-free milk
1/2 cup shredded reduced-fat Cheddar cheese

1. Preheat the oven to 350°F. Coat an 8" x 8" baking dish with vegetable spray.

2. Bring a pot of water to a boil and cook the macaroni according to package directions. Drain, rinse with cold water and drain again. Set aside. Combine the bread crumbs and 2 teaspoons oil and stir with a fork to evenly coat.

3. Add the remaining 3 tablespoons + 1 teaspoon oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt and pepper until smooth. Add the milk, whisking constantly. Cook, whisking, for about 5 minutes, or until thickened. Remove from the heat. Stir in the cheese until it melts. Stir in the macaroni. Pour into the prepared baking dish. Top evenly with the crumbs.

4. Bake for 15 minutes, or until bubbling and golden. Allow to sit for 10 minutes before serving.

Nutrition per serving
328 calories
14 g protein; 31 g carbohydrates; 17 g fat; 3.5 g saturated fat*; 15 mg cholesterol; 480 mg sodium; 2 g fiber

Make It a FLAT BELLY DIET MEAL: Serve with one cup steamed broccoli (44) tossed with one teaspoon trans-free margarine (26).
Total meal: 398 calories.

Bananas Imposter
8 minutes / 4 servings / 402 calories / MUFA: canola oil
This alcohol-free family friendly version of the Crescent City classic comes together in minutes. It is a delightful closing for a weekend brunch.

3 tablespoons confectioners' sugar
½ teaspoon ground cinnamon, divided
4 ripe but firm bananas, chopped into 1" coins
1/4 cup canola oil
3 tablespoons honey 1 teaspoon vanilla extract
2 cups reduced-fat slow-churned vanilla ice cream

1. Place powdered sugar and a ¼ teaspoon cinnamon on a small plate and mix together for finger or fork. Dip cut sides of bananas in sugar mixture and set aside.

2. Heat the oil in a non-stick skillet over medium high heat. Working in batches, place the bananas, cut-side down in the skillet. Cook for 2 minutes, or until browned on the bottom. Use tongs to carefully flip the pieces and cook for 1 minute longer. As they finish cooking, divide banana pieces among dessert plates.

3. Remove skillet from the heat. Carefully stir in the honey, vanilla and remaining a ¼ teaspoon cinnamon. Spoon sauce over the bananas. Top each serving with ½ cup ice cream.

Nutrition per serving
402 calories
4 g protein; 61 g carbohydrates; 18 g fat; 3 g saturated fat; 20 mg cholesterol; 45 mg sodium; 3 g fiber

Make It a FLAT BELLY DIET MEAL: A single serving of this recipe counts as a Flat Belly Diet Meal without any add-ons!