What happens when six dedicated foodies who are paid to eat need to lose weight? After years of cooking and tasting as many as ten different dishes a day, the staff of the test kitchen joined that majority of Americans who want to lose anywhere from 10 to 30 pounds. So the test-kitchen team went on a 15-week diet and the results were amazing: Every single team member met or exceeded her or his weight-loss goal. Now, on the Eat What You Love & Lose plan, you'll benefit from their experience and wisdom with a sensible 14-day program and more than 250 fast and fabulous recipes that get the best flavor out of every calorie.
Because the plan is so flexible, it's easy to follow. And because the recipes are so delicious, you'll never feel deprived. All of the main dishes weigh in with fewer than 350 calories most with substantially less and all of the desserts contain fewer than 200 calories. Enjoy these and many other tasty dishes and watch the pounds melt away!
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About the Author
Peggy Katalinich, food director of Family Circle, began covering food and nutrition issues in 1974, first as the food editor of the Minneapolis Star and later as food editor of Long Island’s Newsday. In 1994, she was appointed food editor of Family Circle, the world’s largest-selling women’s magazine with a circulation of 4.6 million, overseeing the staff that creates and triple-tests hundreds of recipes each year in the magazine’s kitchens. She has edited three cookbooks for Family Circle: All-time Favorite Recipes, Quick & Easy Recipes, and Best-Ever Cakes & Cookies. Her column, “Cooking Know-How,” advises cooks on contemporary topics from meals in minutes to vegetarianism and suggests the best from new products, gadgets, and food. She also wrote Foods of Long Island (Abrams), a collection of regional recipes that was named “Best Regional Cookbook” in 1986 by the IACP. In 1997, she was named food editor of year by the James Beard Foundation.
Susan McQuillan, M.S., R.D., author of The Complete Idiot’s Guide to Losing Weight, is a food and nutrition consultant in New York City. She is a former senior editor for American Health magazine and Reader’s Digest cookbooks (and former Family Circle “foodie”). Her articles and recipes have appeared in Family Circle, Woman’s Day, Cooking Light, Prevention, Fitness, Women’s Sports & Fitness, Parenting, BabyTalk, and Shape Cooks magazines, and on Lifetimetv.com and Clubmom.com web sites. She has co-authored two low-fat cookbooks and made several national television appearances to discuss nutrition and weight control.
Read an Excerpt
Family Circle Eat What You Love & LoseQuick and Easy Diet Recipes from Our Test Kitchen
By Katalinich, Peggy
MAKES: 8 servings
PREP: 15 minutes
REFRIGERATE: 20 minutes
COOK: 15 minutes
BROIL: 8 minutes
1 container (8 ounces) low-fat plain yogurt
3 tablespoons balsamic vinegar
8 thin-cut boneless, skinless chicken breast halves (about 1 1/2 pounds total)
1 tablespoon olive oil
1 medium-size onion, cut into 16 wedges
1/4 cup balsamic vinegar
2 tablespoons water
1 pound plum tomatoes, cored, seeded, and chopped (about 4 cups)
1 teaspoon salt
1/2 teaspoon black pepper
1 piece (8 ounces) fresh mozzarella cheese, cut into 1/2-inch dice
1 cup loosely packed basil leaves, chopped
- Chicken: In small bowl, whisk together yogurt and vinegar. In plastic food-storage bag, combine chicken and yogurt mixture; seal and turn to coat. Refrigerate 20 minutes to marinate.
- Meanwhile, heat broiler, or prepare outdoor grill with medium-hot coals, or heat gas grill to medium-hot.
- Tomato-Mozzarella Topping: In large skillet, heat off over medium heat. Add onion; saut6 for 5 minutes or until slightly softened (the wedges will fall apart into pieces). Add vinegar and water. Bring to a simmer. Reduce heat to medium-low; cook until liquid has reduced to a sauce and onion is tender, about 7 minutes.
- Increase heat to medium-high. Add tomatoes, salt, and pepper; cook 2 minutes. Remove skillet from heat; let cool 2 to 3 minutes. Stir in mozzarella and chopped basil.
- Remove chicken from bag; discard marinade.
- Broil or grill chicken about 4 inches from heat 3 to 4 minutes per side or until cooked through. Place chicken on large platter. Scoop 1/4 cup topping on each chicken piece. Serve immediately or let cool to room temperature.
Nutrient Value Per Serving: 224 calories, 11 g fat (6 g saturated), 24 g protein, 6 g carbohydrate, 1 g fiber, 527 mg sodium, 68 mg cholesterol.
MAKES: 8 servings
PREP: 15 minutes
COOK: 10 minutes
REFRIGERATE: 15 minutes
BAKE: at 350° for 40 minutes
1/2 cup plus 2 teaspoons granulated sugar
1/4 cup unsweetened cocoa powder
3 tablespoons all-purpose flour
1 envelope unflavored gelatin
1/4 teaspoon salt
1 1/2 cups low-fat (1%) milk
1 large egg yolk
1 teaspoon almond extract
6 large egg whites
1/2 teaspoon cream of tartar
1 teaspoon confectioners' sugar, for sprinkling
- Combine 1/4 cup of the sugar, the cocoa powder, flour, gelatin, and salt in medium-size saucepan.
- Whisk together milk and egg yolk in small bowl. Gradually stir milk mixture into cocoa mixture in saucepan. Cook over low heat, stirring constantly, until mixture coats back of spoon, about 10 minutes.
- Remove saucepan from heat. Stir in almond extract. Spoon mixture into small bowl. Place into larger bowl filled with ice. Refrigerate until mixture mounds when dropped from spoon, 15 to 20 minutes.
- Heat oven to 350°. Coat 2-quart soufflé dish with cooking spray. Sprinkle inside with 2 teaspoons of the sugar to coat completely.
- Beat together egg whites and cream of tartar in large bowl on high speed until soft peaks form. Gradually beat in remaining 1/4 cup sugar, 2 tablespoons at a time, until stiff, glossy peaks form.
- Stir 1/4 cup egg white mixture into cooled cocoa mixture to lighten. Gently fold remaining cocoa mixture into beaten egg whites just until blended. Spoon into soufflé dish.
- Bake for 40 minutes or until puffed and browned. Lightly sprinkle with confectioners' sugar. Serve immediately.
Nutrient Value Per Serving: 117 calories, 2 g fat (1 g saturated), 6 g protein, 20 g carbohydrate, 1 g fiber, 141 mg sodium, 29 mg cholesterol.Continues...
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