Lifetime Television
Smart Swaps
Next time a snack attack hits, try one of these simple but brilliant swaps. They’ll quench your sweet or salty cravings and you’ll get huge calorie savings without compromising on taste.
Ditch: A bag of roasted peanuts (300 calories)
For: A large handful of mixed dried fruit (67 calories)
Ditch: A handful of roasted cashews (155 calories)
For: A handful of mini pretzels (95 calories)
Ditch: A bag of “gourmet” potato chips (240 calories)
For: Two rice cakes with low-fat soft cheese (40 calories)
Ditch: A mug of hot chocolate with whole milk and marshmallows (360 calories)
For: A mug of cocoa made with skim milk (120 calories)
Ditch: Five shortbread cookies (335 calories)
For: A small bowl of plain popcorn (60 calories)
Ditch: A large cappuccino with whole milk (155 calories)
For: A regular coffee with skim milk (15 calories)
Ditch: One slice of strawberry cheesecake (275 calories)
For: One meringue nest with strawberries and fat-free yogurt (105 calories)
Cook Yourself Thin
November 2009
The holiday season is upon us and that means sweet treats and high-calorie feasts will be tempting you around every corner. Keep yourself on track with these skinny meals you can make in minutes, courtesy of the ladies from Cook Yourself Thin. Try one or, at less than 1450 calories total, you may want to indulge in them all—think of it as our present to you!
Breakfast: Stuffed French Toast Sundaes
Serves two—353 calories per serving
You’ll need:
1 whole egg
1 egg white
2 tablespoons skim milk
½ teaspoon ground cinnamon
1 teaspoon honey
4 slices whole wheat bread, crusts removed
½ cup part-skim ricotta cheese
½ cup raspberries
½ cup blackberries
2 tablespoons pure maple syrup
Directions:
1.) Preheat the oven to 375 degrees.
2.) In a bowl, whisk together the egg, the egg white, milk, cinnamon, and honey. Spray a nonstick muffin pan with calorie-free vegetable spray. Carefully dip each slice of the bread into the egg/milk mixture and press it into the muffin pan. Bake at 375 degrees for 12 minutes until crisp.
3.) Meanwhile, in a small bowl, mix together the ricotta cheese until smooth. Spoon equal amounts of the ricotta mixture into each of the bread cups and top with berries. Drizzle the maple syrup on top.
Lunch: Eggplant Stackers
Serves four—596 calories per serving (two stacks)
You’ll need:
4 eggplants, thinly sliced rounds, about 2 pounds
4 tablespoons extra-virgin olive oil
4 tablespoons balsamic vinegar
1 lemon, juiced
1¼ cups store-bought pesto
4-5 tomatoes, thinly sliced
1¼ cups feta, crumbled
½ cup basil
Salt and Pepper
Directions:
1.) Lay the eggplant slices on a sheet pan, lightly sprinkle with salt and pepper.
2.) Mix together the olive oil, balsamic vinegar, and lemon juice, and lightly brush the eggplant slices. Heat the broiler or grill pan, on low gas grill. Grill or broil the eggplant, turning over occasionally, until eggplant is very tender, 6 to 10 minutes, do not let them burn. Cook over low and slow for sweetness. Remove and reserve.
3.) Preheat oven to 350 degrees. On baking pan, arrange 4 of the largest eggplant rounds side by side and spread each with thin layer of pesto, then top each with largest tomato rounds. Season tomatoes with salt and pepper and top each with about 1 tablespoon feta and a pinch of chopped basil. Continue to layer, ending with cheese.
4.) Bake in the oven (or on the grill) until cheese begins to melt, 3-4 minutes. Garnish with fresh lemons.
Dinner: Mango-Glazed Salmon with Spinach Salad
Serves two—478 calories per serving
You’ll need:
For the salmon:
2 tablespoons soy sauce
1 teaspoon minced ginger
1 (3-inch) cinnamon stick
1 teaspoon rice vinegar
5 ounces mango nectar
2 (6-ounce) salmon fillets, about 1-inch thick
Shredded carrots
Asian bean sprouts
2 tablespoons toasted sliced almonds (optional)
For the spinach salad:
1 bunch fresh spinach
1 thinly sliced Bosc pear
For the Dressing:
3 tablespoons rice vinegar
1 tablespoon sesame oil
1 teaspoon ginger (fresh grated)
1 tablespoon orange juice
Directions:
1.) To make the salmon: Stir together first 5 ingredients in a small saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes or until reduced by half. Pour mango mixture through a wire-mesh strainer; discard solids. Return mango mixture to saucepan; keep warm.
2.) Place salmon on a rack in a broiler pan coated with cooking spray. Broil 3 more minutes or until fish flakes with a fork. Spoon remaining mango glaze evenly over fish.
3.) To make the spinach salad: Chop the spinach tough cut, thinly slice the Bosc pear into strips, shred on a grater, add bean sprouts, toss in sliced almonds if desired. Lightly toss the ingredients all together in a mixing bowl with the dressing.
Adapted from Cook Yourself Thin: Skinny Meals You Can Make in Minutes by Lifetime Television; Voice Books, www.everywomansvoice.com.