Low Carb Recipe Book

A WEEK OF MENUS PLUS SHOPPING LISTS, TIPS & MORE!
Eat Better
for a WEEK
LOW CARB
28
delicious
recipes
BREAKFAST
LUNCH
DINNER
SNACKS
A WEEK OF MENUS PLUS SHOPPING LISTS, TIPS & MORE!
Eat Better
for a WEEK
LOW CARB
Eat Better for a Week
LOW CARB
Editor Rachel Haugo
Designer Adrian Hardisty Horsley
Contributing Copy Editor Nancy Dietz
Contributing Registered Dietician Carla Christian, RD, LD
Editorial Apprentice Taylor Eisenhauer
Design Apprentice Jessica Johnson
BETTER HOMES & GARDENS

Vice President, Editor in Chief Stephen Orr
Creative Director Jennifer D. Madara
Editorial Director, Digital Content and Products Jill Waage
Editorial Director, BH&G Special Interest Publications Jennifer Darling
MEREDITH NATIONAL MEDIA GROUP

President Jon Werther
Senior Vice President, Consumer Revenue Andy Wilson
Chairman and Chief Executive Officer Stephen M. Lacy
President and Chief Operating Officer Tom Harty
Vice Chairman Mell Meredith Frazier
In Memoriam - E. T. Meredith III (1933-2003)
Cover Photographer Jason Donnelly
Nutrition information is based on ingredients

used in each recipe; optional ingredients are
not included in the calculation.
This seal assures you that every

recipe in this issue has been
tested in the Better Homes
and Gardens® Test Kitchen. This
© Meredith Corp. 2016. means each recipe is practical
and reliable, and meets our high
standards of taste appeal.
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a New Way of Eating
Find the perfect healthy eating lifestyle for YOU with our
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A WEEK OF MENUS WITH SHOPPING LISTS, TIPS & MORE! A WEEK OF MENUS WITH SHOPPING LISTS, TIPS & MORE! A WEEK OF MENUS WITH SHOPPING LISTS, TIPS & MORE!
Eat Better Eat Better Eat Better

for a WEEK for a WEEK for a WEEK
GLUTEN FREE PALEO VEGETARIAN
28 28
delicious
28
delicious
delicious recipes recipes
recipes BREAKFAST BREAKFAST
BREAKFAST
LUNCH LUNCH
LUNCH
DINNER DINNER
DINNER
SNACKS SNACKS
SNACKS
Find them all at:

BHG.COM/EATBETTER
LOW-CARB
7-DAY MEAL PLAN
EAT HEALTHIER FOR A WEEK
You’ve always wondered

what it’s like to eat fewer carbs
(and no, you won’t go hungry).
Here’s your chance to try
it for seven days.
© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 4

Eat healthier
for a week,
and reset
your body!
Following a low-carb lifestyle is one way
to promote a healthy way of living.
In this e-book, you’ll find a no-fuss

seven-day meal plan that includes
breakfast, lunch, dinner, and even
snacks. A registered dietician has
specially curated all of the recipes, and
you can count on accurate nutrition
info for each one. And don’t miss our
smart shopping list—designed with
convenience in mind—that includes
purchase amounts for each item.
Plus, explore the benefits of dabbling in

a new way of eating, try our trusty tips
for making the most of the week, and
refer to our measurement conversions to
prep recipes with ease. Turn the page to
start preparing healthy food today!

contents
07 LOW-CARB 101
Understand what it really means.
09 THE PLAN
Give low-carb a try with our seven-day
meal plan and handy shopping list.
14 RECIPES
Enjoy 28 delicious meals for breakfast,
lunch, and dinner, plus go-to simple snacks.
41 SHOP SMART SEARED

Get the most out of eating healthy with SCALLOPS WITH
smart tips like when to buy produce and LEMON BEURRE
BLANC AND
how to keep it fresher longer.
SAVOY-CITRUS
SLAW, PAGE 34

low-carb 101
A low-carb lifestyle emphasizes nonstarchy veggies and
high-protein foods. The best way to eat low-carb is a balanced
approach that features foods from every food group.
LOW-CARB CONFUSION way to sustain low-carb eating over time is to find a

balanced approach that includes foods from every
Carbohydrates, or carbs, are the sugars, starches, and
food group, even if in moderate amounts.
fibers found in fruits, vegetables, milk, and grains. They
are your body’s preferred source of energy because
carbohydrates are easy to break down. After you eat, BENEFITS
your body breaks down carbohydrates into glucose, When you drastically cut carbs from your diet, your
or sugar, which gets sent through the bloodstream to body resorts to using fat for fuel. This is called ketosis.
fuel your cells and provide energy. Because the body is using fat instead of sugar, you
may lose weight. Even while eating a low-carb diet,
A low-carb diet is a broad term that includes both a however, it is possible to eat more calories than you
general eating plan as well as the model for popular need, which could prevent weight loss. Though foods
diets like Atkins and South Beach. Currently, because such as high-fat meats and full-fat cheeses are low
we lack a standard definition, there is some confusion in carbs, they are high in calories and saturated fats.
about what exactly counts as a low-carb diet. The To achieve the best results, choose the right foods to
average American eats about 50 percent of their replace the carbs in your diet. Opting for lean protein,
daily calories from carbs, so low-carb diets can range healthy fats, and high fiber, low-carb vegetables is the
from less than 45 percent to less than 5 percent of best way to lose weight on a low-carb diet.
calories from carbs. Generally, researchers consider a
diet of 30 grams to 100 grams per day as a low-carb While weight loss is the most commonly known benefit
diet, or about 6 percent to 20 percent of calories from of a low-carb diet, there are other benefits as well.
carbs on a 2,000-calorie diet. For people with diabetes, low-carb diets can help to
achieve optimal blood sugar control. Improved blood
pressure and reduced risk for cardiovascular disease
HOW TO EAT LOW-CARB are also possible benefits of a low-carb diet. Very
Typically, a low-carb diet emphasizes protein foods, low-carb, high-fat diets, also known as ketogenic diets,
such as meat, fish, eggs, and poultry, as well as have been shown to be a highly effective method of
nonstarchy vegetables, such as peppers, onions, treating epilepsy, and new research is emerging that
carrots, and greens. Extreme low-carb diets, less suggests that ketogenic diets could possibly be used
than 20 grams per day, exclude grains, beans, fruits, to treat sleep disorders, autism, neurodegenerative
breads, pastas, sweets, and starchy vegetables, such diseases, and even brain cancer.
as potatoes and peas. Most experts agree the best
GOOD TO KNOW
30 grams to 100 grams

of carbs per day is considered low-carb. The key to not feeling hungry
is to replace carbs with high-protein foods and nonstarchy vegetables.

SIDE EFFECTS
Side effects, which are often seen during the first week
of transitioning to a low-carb diet, include headaches
(the most common side effect), irritability, feeling
tired, constipation, diarrhea, and dehydration. Long-
term side effects can include vitamin and mineral
deficiencies, kidney stones, and gallbladder problems.
It is important to see a doctor before beginning a very
low-carb diet, and consult a registered dietitician to
create meal plans that include the best food choices
for long-term success.
GOOD TO KNOW
Before you start any diet, consult your doctor or
registered dietitician to make sure it’s safe for you.

the plan
Our seven-day meal plan includes 28 recipes to ensure no-fuss preparation
for breakfast, lunch, dinner, and even snack time. And our smart shopping list,
complete with to-purchase amounts, is designed with convenience in mind.
BREAKFAST LUNCH DINNER SNACKS
Day 1 Red Flannel

Hashbrowns
Grilled Swordfish with
Citrus and Saffron
Chicken, Tomato, and
Cucumber Salad
Beef Jerky
Roasted Pork
Day
Da222 Fried Egg Toast with
Tomatoes
Zucchini-Corn Soup
with Crispy Bacon
Tenderloin with Apples
and Carrots
Tuna Salad &
Vegetables
Pork Tenderloin with Seared Scallops with

Day 3 Chicken Sausage
Breakfast Casserole
Cucumber-Mango
Salad
Lemon Beurre Blanc
and Savoy-Citrus Slaw
Apple Slices, Turkey,
and Cheese
Egg White Scramble Grilled Steak Sandwich Rosemary-Garlic

Day 4 with Spinach and
Cherry Tomatoes
with Herbed Tomato
Sauce
Chicken with Mashed
Cauliflower
Carrots, Celery,
and Ranch Dressing
Steak and Cabbage

Day 5 Squash, Bacon, and
Feta Breakfast Bake
Lemony Chicken and
Green Beans
Salad with Horseradish
Vinaigrette
Almonds
Asparagus, Zucchini, Chile Lime Turkey Bok Choy and Mango

Day 6 and Yellow Pepper
Frittata
Tenderloin with
Peppers and Arugula
Stir-Fry with Skillet-
Seared Barramundi
Cucumber Boat
Chipotle Chicken- Indian-Spiced

Day 7 Portobello Spinach
Eggs Benedict
Avocado Lettuce
Wraps
Burgers with Cilantro
Cucumber Sauce
String Cheese

THE SHOPPING LIST
Use this smart shopping list to make your grocery store trip more convenient.
WHAT YOU NEED HOW MUCH TO USE HOW MUCH TO BUY

☐ Blue cheese ⁄4 cup
1
8-oz. container
☐ Butter 16 Tbsp. 1 lb.
☐ Cheddar cheese, shredded reduced-fat ⁄4 cup
3
8-oz. bag
☐ Cheddar cheese, sliced 1 slice 8-oz. package
☐ Cream cheese, reduced-fat 3 oz. 8-oz. block
☐ Feta cheese 6 1⁄3 Tbsp. plus 6 oz. Two 8-oz. containers
DAIRY
☐ Fontina cheese 2 oz. 8-oz. block

☐ Parmesan cheese 12 1⁄3 Tbsp. 8-oz. tub
☐ Plain Greek yogurt, fat-free 5.3- to 6-oz. container 5.3- to 6-oz. container
☐ Plain yogurt, fat-free 2 Tbsp. 6-oz. container
☐ Milk (1 percent) 1 1⁄2 cups 1 pint
☐ String cheese 1 string cheese 12-oz. bag
☐ Whipping cream 1 Tbsp. 1 half-pint
☐ All-purpose flour 3 Tbsp. 5-lb. bag

CANNED, BOTTLED & BAKING GOODS
☐ Almonds ⁄4 cup
1
6-oz. canister
☐ Chipotle peppers in adobo sauce 1 to 2 peppers 7-oz. can
☐ Capers 1 Tbsp. 3-fl.-oz. jar
☐ Cashews ⁄4 cup
1
8.5-oz. canister
☐ Chicken broth, low sodium 5 1⁄4 cups Two 32-oz. cartons,
14.5-oz. can
☐ Garbanzo beans (chickpeas) ⁄2 cup
1
15-oz. can
☐ Light brown sugar 2 Tbsp. 1-lb. bag
☐ Pickled beets ⁄2 cup
1
15-oz. can
☐ Pistachios, roasted, salted 4 tsp. 6-oz. bag
☐ Pitted green olives ⁄2 cup
1
10-oz. jar
☐ Sauvignon Blanc wine 1 cup 750-ml bottle
☐ Sugar 1 tsp. 1-lb. box
☐ Artisan bread, crusty Four 1⁄2 -inch-thick slices 1 loaf

BREAD
☐ Bread crumbs, seasoned, fine, dry ⁄4 cup

1
10-oz. canister
☐ Whole grain sandwich bread 4 slices 1 loaf

THE SHOPPING LIST

☐ Bacon, less fat, low-sodium 10 slices 12-oz. package
☐ Barramundi or tilapia fillets (with skin), Four 4 oz. Four 4 oz.
fresh or frozen
☐ Beef flank steak 1 lb. 1 lb.
☐ Beef jerky 2 pieces 1.25-oz. bag
☐ Beef ribeye steaks 1 1⁄2 lb. 1 1⁄2 lb.
☐ Chicken breast halves, skinless, boneless Four 5 oz. plus two 8 oz. Four 5 oz. plus two 8 oz.
☐ Chicken breast tenders 1 to 1 1⁄4 lb. 1 to 1 1⁄4 lb.
MEAT & PROTEIN
☐ Chicken sausage with apple, smoked 12-oz. package 12-oz. package

☐ Chicken thighs, skinless, boneless 2 lb. 2 lb.
☐ Corned beef, cooked 6 oz. 6 oz.
☐ Deli turkey 1 oz. 1 oz.
☐ Eggs 52 eggs 5 dozen
☐ Ground beef, lean 1 lb. 1 lb.
☐ Hummus 2 Tbsp. 10-oz. tub
☐ Pancetta 2 oz. 4-oz. package
☐ Pork tenderloin Two 12 oz. plus 1 lb. Two 12 oz. plus 1 lb.
☐ Sea scallops, large, fresh or frozen 20 medium 20 medium
☐ Swordfish or tuna steaks, fresh or frozen Four 4 to 5 oz. Four 4 to 5 oz.
☐ Turkey tenderloins, all natural Two 10 to 12 oz. Two 10 to 12 oz.
☐ Tuna salad ⁄2 cup
1
3-oz. pouch
☐ Chives ⁄4 cup
1
Two 0.75-oz. packages
☐ Cilantro ⁄4 cup
1
1 bunch
☐ Dill 2 Tbsp. plus 1⁄2 tsp. 0.75-oz. package
☐ Garlic 18 cloves 2 heads
☐
FRESH HERBS
Ginger 1 tsp. 1-inch piece

☐ Mint 2 Tbsp. 0.75-oz. package
☐ Oregano 1 Tbsp. plus 2 tsp. 0.75-oz. package
☐ Parsley 2 Tbsp. 1 bunch
☐ Rosemary 2 Tbsp. 0.75-oz. package
☐ Sage 2 Tbsp. 0.75-oz. package
☐ Tarragon 2 tsp. 0.75-oz. package
☐ Thyme 5 1⁄2 tsp. plus additional optional 0.75-oz. package plus
additional optional

THE SHOPPING LIST

☐ Bay leaves 1 bay leaf 0.19-oz. jar
☐ Cajun seasoning ⁄2 tsp.
1
0.8-oz. shaker
☐ Chili powder ⁄2 tsp.
1
0.75-oz. shaker
☐ Chinese five-spice powder 2 tsp. 0.6-oz. shaker
☐ Cider vinegar 5 Tbsp. 16-fl.-oz. bottle
☐ Dijon-style mustard 2 Tbsp. 8-oz. jar
CONDIMENTS, OILS, VINEGARS & SPICES
☐ Ground black pepper 4 3⁄4 tsp. plus additional to taste 1 container

☐ Ground cinnamon ⁄8 tsp.
1
0.7-oz. shaker
☐ Ground coriander ⁄4 tsp.
1
0.5-oz. shaker
☐ Ground cumin ⁄4 tsp.
1
0.6-oz. shaker
☐ Hot pepper sauce 10 drops 5-fl.-oz. bottle
☐ Italian salad dressing ⁄4 cup
1
16-fl.-oz. bottle
☐ Lime vinaigrette salad dressing, light ⁄4 cup
3
16-fl.-oz. bottle
☐ Mayonnaise, light 4 tsp. 11.5-oz.-bottle
☐ Olive oil 23 Tbsp. plus 7 tsp. 17-fl.-oz. bottle
☐ Prepared horseradish 1 Tbsp. 8-oz. jar
☐ Ranch salad dressing 2 Tbsp. 16-fl.-oz. bottle
☐ Red wine vinegar 2 Tbsp. 16-fl.-oz. bottle
☐ Saffron threads ⁄4 tsp.
1
0.018-oz. jar
☐ Smoked paprika 1 tsp. 2.1-oz. jar
☐ Soy sauce, reduced-sodium 4 tsp. 10-fl.-oz. bottle
☐ Table salt 5 3⁄4 tsp. plus 1⁄8 tsp. plus 1 container
additional to taste
☐ Toasted sesame oil ⁄2 tsp.
1
5-fl.-oz. bottle
☐ Vegetable oil 4 tsp. 16-fl.-oz. bottle
☐ White wine vinegar ⁄4 cup
1
16-fl.-oz. bottle
☐ Blood oranges or red grapefruits 2 medium 2 medium
☐ Cooking apples 3 medium 3 medium

☐ Lemon 1 Tbsp. plus 2 tsp. juice, 1 tsp. 5 medium
peel, plus 3 medium
☐
FRUIT
Lime 2 Tbsp. juice plus additional 1 plus additional optional

optional
☐ Mango 2 medium 2 medium
☐ Meyer lemons ⁄4 cup juice
1
2 medium
☐ Orange 2 large 2 large
☐ Red grapefruit 1 small 1 small

THE SHOPPING LIST

☐ Arugula 4 cups 5-oz. package
☐ Asparagus 1 1⁄2 lb. 1 1⁄2 lb.
☐ Assorted nonstarchy vegetables (celery, ⁄2 cup
1
⁄2 cup
1
carrots, peppers, cucumber, radishes)

☐ Avocados 2 medium 2 medium
☐ Baby bok choy 2 heads 2 heads
☐ Baby spinach 6 cups Two 5-oz. packages
☐ Butterhead lettuce 16 leaves 2 heads
☐ Carrots 6 medium 1-lb. bag
☐ Cauliflower 6 cups 2 heads
☐ Celery ⁄4 cup
1
1 head
☐ Cherry tomatoes 5 cups Three 10.5-oz. containers
☐ Cucumber 3 medium 3 medium
☐ English cucumber 1 small plus 1 medium 1 small plus 1 medium
☐ Green beans 8 oz. 8 oz.
☐ Green cabbage 4 cups 1 head
VEGETABLES
☐ Green onions 2 tsp. plus 1 cup plus 4 2 bunches plus additional

optional
☐ Jalapeño chile pepper 1 medium plus additional 1 medium plus additional
optional optional
☐ Onion 1 2⁄3 cup 2 small plus 2 medium
☐ Portobello mushrooms 4 small 4 small
☐ Radicchio 4 leaves 1 head
☐ Red onion ⁄4 cup
1
1 medium
☐ Russet potatoes 1 lb. 1 lb.
☐ Savoy cabbage 4 cups 1 head
☐ Shallots ⁄4 cup
1
2 medium
☐ Spaghetti squash 3-lb. squash 3-lb. squash
☐ Sweet corn 3 ears 3 ears
☐ Sweet peppers, red 2 medium plus 1 large 2 medium plus 1 large
☐ Sweet peppers, red and/or yellow 2 medium 2 medium
☐ Sweet peppers, yellow 1 medium plus 1 large 1 medium plus 1 large
☐ Sweet potato 1 1⁄2 cups 1 large
☐ Swiss chard 3 cups 1 bunch
☐ Tomatoes ⁄4 cup plus 2 medium
3
4 medium
☐ Zucchini 1 small plus 2 medium 1 small plus 2 medium

p. 15
recipes
BREAKFAST
p.
LUNCH
23
p.
DINNER
31
RECIPE NAME ,
PAGE XXX
p. 39
SNACKS

breakfast
FRIED EGG TOAST
WITH TOMATOES,
PAGE 17
RECIPE NAME ,
PAGE XXX
BREAKFAST RECIPES
p. 16 p. 17 p. 18 p. 19 p. 20 p. 21 p. 23
Red Flannel Fried Egg Toast Chicken Egg White Squash, Bacon, Asparagus, Portobello
Hash Browns with Tomatoes Sausage Scramble with and Feta Zucchini, and Spinach Eggs
Breakfast Spinach and Breakfast Bake Yellow Pepper Benedict
Casserole Cherry Tomatoes Frittata

R ECI PES B R E A K FA ST
RED FLANNEL HASH

BROWNS
prep 20 minutes cook 25 minutes
1 lb. russet potatoes

6 oz. cooked corned beef, chopped
⁄2 cup coarsely shredded carrot
1
(1 medium)
⁄2 cup chopped pickled beets or leftover
1
roasted beets
⁄2 tsp. snipped fresh thyme
1
⁄4 tsp. salt
1
⁄4 tsp. ground black pepper

1
1 to 2 Tbsp. olive oil

1 Tbsp. butter
⁄4 cup crumbled blue cheese or
1
shredded sharp white cheddar cheese

1 Tbsp. cider vinegar
6 eggs
1. Peel and coarsely shred potatoes.

Place potatoes in a large bowl; cover
with water. Stir well. Drain in a colander
set. Repeat rinsing and draining until
water runs clear. Drain again, pressing
out as much water as you can with a
rubber spatula. Line a salad spinner with
paper towels; add potatoes and spin.
Repeat, if necessary, until potatoes are
dry, or pat dry with paper towels. In a
large bowl, combine potatoes, corned
beef, carrot, beets, thyme, 1salt, and
pepper.
2. In a nonstick skillet, heat 1 Tbsp. of the
oil and the butter over medium-high heat
until butter foams. Add potato mixture
to the skillet, spreading into an even
layer. Gently press with the back of a
spatula to form a cake. Reduce heat to
medium-low. Cook, without stirring, about
14 minutes or until the bottom is golden
brown and crisp.
3. Invert a plate over the top of the skillet. with water. Add vinegar and bring to boiling; reduce heat to
Carefully invert the skillet to transfer the simmering (bubbles should begin to break the surface of the water).
hash mixture to the plate. If needed, Break an egg into a cup and slip egg into the simmering water.
add remaining 1 Tbsp. oil to the skillet. Repeat with the remaining eggs, allowing each egg an equal amount
Using the plate, slide the hash mixture of space in the water-vinegar mixture. Simmer eggs, uncovered, for
back into the skillet, uncooked side down. 3 to 5 minutes or until whites are completely set and yolks begin to
Cook about 8 minutes more or until the thicken but are not hard. Using a slotted spoon, remove eggs from
bottom is golden brown. Sprinkle with water. (Season to taste with additional salt and pepper.)
blue cheese. Transfer to a serving platter. 5. Top each serving of hash with a poached egg. Makes 6 servings.
Cover loosely and keep warm. each serving 275 cal, 16 g fat (6 g sat. fat), 223 mg chol, 743 mg sodium, 18 g carb,
4. Wipe out the skillet and fill it halfway 2 g fiber, 14 g pro.

FRIED EGG TOAST

WITH TOMATOES
start to finish 20 minutes
4 slices whole grain sandwich bread

2 tsp. olive oil
4 eggs
3
⁄4 cup chopped tomatoes
2 tsp. chopped green onions or snipped
fresh parsley, oregano, and/or thyme
(optional)
2 Tbsp. finely shredded Parmesan
cheese
1. Using a 2 1⁄2 -inch round cookie cutter,

cut a hole from the center of each bread
slice. In an extra-large nonstick skillet
heat oil over medium-high heat. Add
bread slices; cook about 1 minute or until
lightly toasted. Turn bread over.
2. Break an egg into a cup, taking care
not to break the yolk. Hold the lip of the
cup as close to the hole in one of the
bread slices as possible and slip egg into
hole. Repeat with the remaining eggs.
Reduce heat to medium. Cook, covered,
for 5 to 6 minutes or until whites are
completely set and yolks begin to thicken.
3. Transfer egg toasts to serving plates.
Top with tomatoes and, if desired, green
onions. Sprinkle with cheese. Makes 4
servings.
each serving 177 cal, 9 g fat (3 g sat. fat),
188 mg chol, 225 mg sodium, 13 g carb, 2 g fiber,
11 g pro.

CHICKEN SAUSAGE
BREAKFAST CASSEROLE
prep 25 minutes slow cook 2 hours
stand 10 minutes
1 Tbsp. olive oil

1 12-oz. package cooked smoked
chicken sausage with apple, cut into
bite-size pieces
1 ⁄2 cups peeled and chopped sweet
1
potato (1 large)
3
⁄4 cup chopped red sweet pepper (1
medium)
⁄3 cup chopped onion (1 small)
1
8 eggs, lightly beaten

⁄2 cup low-fat milk
1
3
⁄4 cup shredded reduced-fat cheddar
cheese (3 oz.)
1. Coat a 3 1⁄2 - or 4-qt. slow cooker with

cooking spray; set aside. In a large
nonstick skillet heat oil over medium
heat. Add sausage; cook for 6 to 8
minutes or until brown. Add sweet potato,
sweet pepper, and onion; cook for 3
to 5 minutes or just until tender, stirring
occasionally. Transfer sausage mixture to
the prepared cooker.
2. In a medium bowl combine eggs and
milk. Stir in 1⁄2 cup of the cheese. Pour
egg mixture over sausage mixture. Cover
and cook on low-heat setting for 2 to 21⁄2
hours or until eggs are set.
3. Sprinkle with the remaining 1⁄4 cup
cheese. Let stand for 10 minutes before
serving. Makes 8 servings.
16 g pro.

EGG WHITE SCRAMBLE

WITH SPINACH AND
CHERRY TOMATO
12 egg whites, 10 egg whites and 1 whole

egg, or 1 1⁄2 cups refrigerated or frozen
egg product, thawed
⁄2 cup low fat milk
1
⁄2 tsp. salt
1

1
1 Tbsp. olive oil

1 clove garlic, minced
2 cups packed fresh baby spinach
2 cups cherry tomatoes, halved
⁄4 cup finely shredded Parmesan cheese
1
1. In a medium bowl combine egg whites,

milk, salt, and pepper. Beat with a whisk
until well mixed; set aside.
2. In a large nonstick skillet heat oil over
medium-high heat. Add garlic; cook and
stir for 30 seconds. Add spinach and
tomatoes; cook and stir about 1 minute
or until spinach is wilted and tomatoes
are softened. Remove mixture from skillet;
keep warm.
3. Pour egg white mixture into skillet.
Cook over medium heat, without
stirring, until mixture begins to set on the
bottom and around the edges. Using a
spatula or large spoon, lift and fold the
partially cooked egg white mixture so
the uncooked portion flows underneath.
Continue cooking for 2 to 3 minutes or
until egg white mixture is cooked through
but is still glossy and moist. Remove from
heat. Serve with spinach mixture and
sprinkle with cheese. Makes 4 servings.
15 g pro.

SQUASH, BACON, AND

FETA BREAKFAST BAKE
prep 35 minutes bake 1 hour at 375°F
bake 25 minutes at 350°F
1 3-lb. spaghetti squash

⁄3 cup finely shredded Parmesan cheese
1
3 Tbsp. all-purpose flour

2 Tbsp. snipped fresh sage
6 slices lower-sodium, less fat bacon,
coarsely chopped
3 cups coarsely chopped, trimmed
Swiss chard
2 oz. feta cheese, crumbled
(about 1⁄3 cup)
6 eggs
⁄4 tsp. salt
1
⁄4 tsp. black pepper

1
1. Preheat oven to 375°F. Line a small

baking pan with parchment paper. Cut
spaghetti squash in half crosswise. Use a
spoon to scoop out and discard seeds
and strings. Place squash halves, cut
sides down, on prepared baking pan.
Bake about 1 hour or until squash is
tender when pierced with a sharp knife.
Cool completely on a wire rack. Reduce
oven temperature to 350°F.
2. For crust, in a large bowl, combine
lightly beaten eggs, Parmesan cheese,
flour, and sage. Using a fork, scrape
squash pulp into the bowl with the egg
mixture. Gently stir until well combined.
Spread mixture evenly in a greased
2-qt. rectangular baking dish. Bake,
uncovered, about 20 minutes or until
crust is set and edges start to brown.
3. Meanwhile, in a large nonstick skillet
cook bacon over medium heat until just heat. Break three eggs into skillet, keeping eggs separate. Sprinkle
browned but not crisp. Using a slotted with half of the salt and half of the pepper. Reduce heat to low; cook
spoon, transfer bacon to a small bowl. eggs for 3 to 4 minutes or until whites are completely set and yolks
Discard bacon drippings. Spray skillet start to thicken. Remove from heat for sunny-side-up eggs. For fried
with cooking spray. Add chard to skillet; eggs over easy or over hard, when the whites are completely set and
cook and stir for 1 minute. Remove yolks start to thicken, turn the eggs and cook for 30 seconds more (for
from heat. over easy) or 1 minute more (for over hard). Remove eggs from the
4. Top squash crust with chard, feta skillet; keep warm. Repeat with remaining three eggs and remaining
cheese, and bacon. Bake, uncovered, salt and pepper.
about 5 minutes more or until heated 6. To serve, cut baked casserole into six equal portions and place on
through. six serving plates. Top each portion with an egg. Makes 6 servings.
5. Coat the same skillet with nonstick each serving 219 cal, 11 g fat (4 g sat. fat), 201 mg chol, 505 mg sodium, 16 g carb,
cooking spray. Heat skillet over medium 3 g fiber, 15 g pro.

ASPARAGUS, ZUCCHINI,
AND YELLOW PEPPER
FRITTATA
prep 30 minutes bake 35 minutes at
350°F stand 10 minutes
1 1⁄2 lbs. fresh asparagus or two 9- or

10-oz. packages frozen cut asparagus
1 medium yellow sweet pepper, cut into
1
⁄4-inch-wide strips
⁄3 cup chopped onion (1 small)
1
1 small zucchini, halved lengthwise

and cut into 1⁄4-inch-thick slices
(about 1 cup)
1 cup low-fat milk
2 Tbsp. snipped fresh Italian (flat-leaf)
parsley
3
⁄4 tsp. salt
⁄4 to 1⁄2 tsp. black pepper
1
2 oz. Fontina cheese, shredded (1⁄2 cup)
1. Preheat oven to 350°F. Grease a 2-qt.

rectangular baking dish; set aside.
2. If using fresh asparagus, snap off
and discard woody bases. Cut fresh
asparagus into 1-inch pieces.
3. In a large saucepan bring about 1 inch
water to boiling. Add asparagus, sweet
pepper strips, and onion. Return just to
boiling; reduce heat slightly. Boil, covered,
about 1 minute or until crisp-tender. Drain
well; set aside a few asparagus tips for
garnish. Spread the asparagus-pepper
mixture evenly in prepared baking dish.
Layer with zucchini slices.
4. In a large bowl combine egg, milk,
parsley, salt, and black pepper. Pour
over vegetables in baking dish. Sprinkle
with cheese. Bake about 35 minutes or
until a knife inserted near the center
comes out clean. Let stand for 10 minutes
before cutting into eight portions. Garnish
with the reserved asparagus tips. Makes
8 servings.
13 g pro.

PORTOBELLO SPINACH
EGGS BENEDICT
4 small fresh portobello mushrooms

(about 3 oz. each), stems and gills
removed
⁄4 tsp. salt
1

1
4 tsp. olive oil

2 Tbsp. plain fat-free yogurt or light sour
cream
4 tsp. light mayonnaise
2 tsp. Dijon-style mustard
2 tsp. lemon juice
2 tsp. snipped fresh tarragon or thyme
10 to 12 drops hot pepper sauce
4 cloves garlic, minced
4 cups fresh spinach, chopped
⁄4 cup reduced-sodium chicken broth or
1
vegetable broth
⁄2 tsp. Cajun seasoning
1
4 eggs
1. Season mushroom caps with salt and

pepper. In a large skillet, heat 2 tsp. oil
over medium heat. Add mushroom caps
and cook 8 to 10 minutes or until tender,
turning once. Transfer caps to a plate;
cover with foil.
2. For sauce, in a small bowl, whisk
together yogurt, mayonnaise, mustard,
lemon juice, tarragon, and hot sauce until
smooth.
3. Heat the remaining 2 tsp. oil in skillet
over medium heat. Add garlic; cook and
stir 1 minute. Add spinach, broth, and
Cajun seasoning; cook and stir about 1
minute until spinach is just wilted. Keep
warm. Wipe skillet clean.
4. To poach eggs, fill the skillet halfway
with water. Bring water to boiling; reduce
heat to simmering. Break one of the eggs
into a small dish. Carefully slide egg into
simmering water, holding the lip of the
dish as close to the water as possible.
Repeat with remaining eggs, positioning
so eggs don’t touch. Simmer, uncovered,
3 to 5 minutes or until egg whites are
5. To assemble, top mushroom caps with spinach mixture, poached
completely set and yolks begin to thicken
eggs, and sauce. If desired, sprinkle with additional Cajun seasoning.
but are not hard. Remove eggs from pan
Makes 4 servings.
with a slotted spoon; blot on a paper each serving 167 cal, 11 g fat (3 g sat. fat), 188 mg chol, 412 mg sodium, 7 g carb,
towel to remove excess water. 2 g fiber, 10 g pro.

lunch
GRILLED STEAK
SANDWICH WITH
HERBED TOMATO
SAUCE, PAGE 27
LUNCH RECIPES
p. 24 p. 25 p. 26 p. 27 p. 28 p. 29 p. 30
Grilled Swordfish Zucchini-Corn Pork Tenderloin Grilled Steak Lemony Chicken Chile Lime Chipotle
with Citrus Soup with with Cucumber- Sandwich with and Green Turkey Chicken-
and Saffron Crispy Bacon Mango Salad Herbed Tomato Beans Tenderloin with Avocado
Sauce Peppers and Lettuce Wraps
Arugula

R ECI PES LU N C H
GRILLED SWORDFISH
WITH CITRUS AND
SAFFRON
prep 30 minutes grill 8 minutes
4 4- to 5-oz. fresh or frozen swordfish or

tuna steaks, cut 1 inch thick
⁄2 cup thinly sliced green onions (4)
1
1 clove garlic, minced

2 Tbsp. olive oil
⁄4 tsp. saffron threads
1
2 blood oranges or red grapefruits

1 lemon
2 Tbsp. snipped fresh mint
⁄2 tsp. salt
1

1
Olive oil
1. Thaw fish, if frozen. Rinse; pat dry

with paper towels. Set aside. In a small
saucepan, cook green onions and garlic
in hot oil for 1 to 2 minutes or until onions
are soft and garlic is fragrant. Remove
saucepan from heat. Crumble saffron
threads into oil mixture; stir. Remove from
heat and let stand to infuse the saffron.
2. Cut a thin slice from one end of each
orange and the lemon so fruit will sit
level. Cut down from the top of the fruit
to remove peel and white part of the
rind. Over a bowl, remove the sections
by cutting into the center of the fruit
between one section and the membrane;
cut along the other side of each section
next to the membrane to free the section.
Remove seeds.
3. Add saffron oil to bowl with fruit
sections and juices. Stir in mint, 1⁄4 tsp. of
the salt, and 1⁄4 tsp. of the pepper.
4. Lightly brush both sides of swordfish
steaks with additional olive oil; sprinkle
with remaining salt and pepper. Grill fish
on the rack of a covered grill directly
over medium heat for 8 to 12 minutes
or just until fish flakes when tested with
a fork, turning once halfway through
cooking time. Gently stir fruit-mint mixture
to combine; spoon over fish. Serve
immediately. Makes 4 servings.
24 g pro.

R ECI PES LU N C H
ZUCCHINI-CORN SOUP
WITH CRISPY BACON
3 ears of corn*
1 Tbsp. olive oil
⁄2 cup finely chopped onion
1
3
⁄4 tsp. salt
⁄2 tsp. freshly ground black pepper
1
2 tsp. snipped fresh thyme

2 garlic cloves, minced
5 cups low-sodium chicken broth
1 bay leaf
2 medium zucchini, quartered lengthwise
and sliced 1⁄4 to 1⁄2 inch thick
4 slices lower-sodium bacon, crisp-
cooked, drained, and crumbled
1. Remove husks from ears of corn. Scrub

with a stiff brush to remove silks; rinse. Cut
kernels from corn cobs; reserve kernels
and cobs.
2. In a 4-qt. Dutch oven heat oil over
medium heat. Add onion, salt, and
pepper; cook about 5 minutes or until
onion is tender, stirring occasionally. Stir
in thyme and garlic; cook and stir about
30 seconds or until garlic is fragrant.
Add broth, bay leaf, and the reserved
corn cobs.
3. Bring mixture to boiling; reduce heat.
Simmer, uncovered, for 10 minutes. Stir in
zucchini and the reserved corn kernels.
Simmer, uncovered, about 5 minutes
more or just until zucchini is tender.
Remove and discard corn cobs and bay
leaf. Sprinkle each serving with bacon.
Makes 6 servings.
*TIP To make this soup even faster, use
1 1⁄2 cups frozen whole kernel corn,
thawed, in place of the ears of corn.
Prepare as directed, except omit Step 1.
If using frozen corn, the soup will have a
slightly thinner consistency.
each serving 152 cal, 6 g fat (1 g sat. fat), 3 mg
chol, 613 mg sodium, 20 g carb, 3 g fiber, 8 g pro.

R ECI PES LU N C H
PORK TENDERLOIN WITH

CUCUMBER-MANGO
SALAD
prep 10 minutes roast 25 minutes at
425°F stand 3 minutes
2 Tbsp. packed brown sugar

2 tsp. five-spice powder
⁄2 tsp. salt
1
2 12-oz. pork tenderloins

4 green onions
1 mango, peeled, seeded, and chopped
1 small English cucumber, thinly sliced
1 fresh jalapeño chile pepper, stemmed,
seeded, and sliced* (optional)
1. Preheat oven to 425°F. Line a shallow

roasting pan with foil; set aside. In a
small bowl combine brown sugar, five-
spice powder, and salt; set 1 tsp. of the
brown sugar mixture aside. Sprinkle the
remaining brown sugar mixture evenly
over pork tenderloins; rub in with your
fingers. Place tenderloins in prepared
roasting pan.
2. Roast about 25 minutes or until an
instant-read thermometer inserted in
centers of pork tenderloins registers
145°F. Cover with foil; let stand for 3
minutes before slicing.
3. Meanwhile, for mango salad, slice
the green portions of the green onions
into thin strips; chop the white portions.
In a medium bowl combine all of the
green onions, the mango, cucumber,
chile pepper (if desired), and the
reserved brown sugar mixture. Slice
pork and serve with mango salad.
Makes 4 servings.
*TIP Because chile peppers contain
volatile oils that can burn your skin and
eyes, avoid direct contact with them as
much as possible. When working with
chile peppers, wear plastic or rubber
gloves. If your bare hands do touch the
peppers, wash your hands and nails well
with soap and warm water.
35 g pro.

R ECI PES LU N C H
GRILLED STEAK
SANDWICH WITH
HERBED TOMATO SAUCE
stand 6 minutes
2 Tbsp. butter, softened

2 Tbsp. olive oil
1 Tbsp. snipped fresh oregano
1 Tbsp. snipped fresh rosemary
1 tsp. smoked paprika
⁄2 tsp. salt
1
⁄2 tsp. cracked black pepper

1
4 1
⁄2 -inch-thick slices crusty artisan bread
1 ⁄2 lbs. beef ribeye steaks, cut 1 inch thick
1
Salt and ground black pepper, to taste

3 cups assorted cherry tomatoes
1. In a small bowl combine butter, oil,

oregano, rosemary, garlic, paprika, 1⁄2
tsp. salt and cracked black pepper. Very
lightly brush cut sides of bread with some
of the butter mixture. Set remaining
butter mixture aside.
2. Season both sides of steaks with
additional salt and pepper. Grill steaks
on the rack of a covered gas or charcoal
grill directly over medium heat until
desired doneness, turning once halfway
through grilling. Allow 10 to 12 minutes for
medium-rare doneness (145°).
3. During the last 2 to 3 minutes of
grilling steaks, add the bread to the grill
alongside the meat. Grill the bread until
toasted. Set aside. Remove steaks, tent
with foil, and let stand about 6 minutes.
4. Meanwhile, heat a large skillet over
medium-high heat. Add remaining herb
mixture. When butter begins to bubble,
add tomatoes. Cook and stir about 4 to
6 minutes or until skins split.
5. To assemble open-face sandwiches,
place one piece of bread each on four
plates. Arrange thinly sliced steak over
bread; top with tomatoes. Makes 4
servings.
35 g pro.

R ECI PES LU N C H
LEMONY CHICKEN
AND GREEN BEANS
4 skinless, boneless chicken breast

halves (about 1 1⁄4 lb. total)
1 Tbsp. Dijon-style mustard
⁄4 tsp. salt
1

1
⁄4 cup seasoned fine dry bread crumbs

1
2 Tbsp. olive oil

8 oz. fresh green beans, trimmed
2 lemons, 1 sliced and 1 juiced
1 Tbsp. capers, rinsed and drained
1. Place each chicken breast half

between two pieces of plastic wrap.
Using the flat side of a meat mallet,
pound each chicken breast half lightly
until an even thickness. Remove plastic
wrap. Brush chicken with mustard;
sprinkle evenly with salt and pepper.
Sprinkle bread crumbs evenly over all
sides of chicken to coat.
2. In an extra-large skillet heat half of the
oil over medium heat. Add chicken; cook
about 8 minutes or until no pink remains
(170°F), turning once halfway through
cooking time. Transfer to four dinner
plates; keep warm. Add the remaining
oil to skillet. Cook green beans in hot oil
about 4 minutes or until crisp-tender,
scraping up browned bits. Add the lemon
slices, lemon juice, and capers to skillet.
Cook and stir for 1 minute. Serve bean
mixture with chicken. Makes 4 servings.
32 g pro.

R ECI PES LU N C H
CHILI LIME TURKEY

TENDERLOIN WITH
PEPPERS AND ARUGULA
prep 25 minutes marinate 1 hour
grill 8 minutes
⁄4 cup bottled Italian salad dressing

1
2 Tbsp. freshly squeezed lime juice

⁄2 tsp. chili powder
1

1
2 10- to 12-oz. all natural turkey

tenderloins
2 medium red and/or yellow sweet
peppers, quartered with stems and
seeds removed
1 medium onion, cut in 1⁄2 -inch slices
1 Tbsp. olive oil
4 cups arugula
⁄3 cup crumbled feta cheese
1
1. In a small bowl, whisk together the

salad dressing, lime juice, chili powder,
and black pepper.
2. Cut turkey tenderloins in half
horizontally. Place turkey in a resealable
plastic bag. Pour 1⁄4 cup of the marinade
over the turkey. Seal bag and turn
several times so turkey becomes evenly
coated with the marinade. Refrigerate for
1 to 2 hours, turning occasionally. Remove
turkey from marinade; discarding
marinade.
3. For a charcoal or gas grill, grill turkey,
sweet peppers, and onion on the rack of
a covered grill directly over medium heat
for 8 to 10 minutes or until turkey is no
longer pink (165°F) and vegetables are
crisp-tender, turning once.
4. For dressing, in a small bowl whisk
together the remaining marinade and
the olive oil. Add dressing to arugula and
toss well to combine. Slice sweet peppers
into strips and separate onion into rings.
Top arugula with grilled pepper strips,
onions, and sliced grilled turkey. Top with
feta and serve. Makes 4 servings.
39 g pro.

R ECI PES LU N C H
CHIPOTLE CHICKEN-
AVOCADO LETTUCE
WRAPS
prep 20 minutes slow cook 3 hours
2 lbs. skinless, boneless chicken thighs

3
⁄4 cup bottled light lime vinaigrette
salad dressing
1 to 2 canned chipotle peppers in adobo
sauce, minced
16 butterhead bibb lettuce leaves
2 avocados, halved, seeded, peeled,
and sliced
Lime wedges (optional)
1. Place chicken in a 3 1⁄2 - or 4-qt. slow

cooker. Add vinaigrette dressing and
chipotle peppers. Cover and cook on
high for 3 to 3 1⁄2 hours or on low for 6 to
7 hours.
2. Transfer chicken to a cutting board.
Shred chicken using two forks. Skim fat
from cooking liquid; stir chicken into liquid
in cooker.
3. Using a slotted spoon, spoon chicken
onto lettuce. Top with avocados and, if
desired, serve with lime wedges.
Makes 8 servings.
23 g pro.

dinner
INDIAN SPICED
BURGERS WITH
CILANTRO
CUCUMBER SAUCE,
PAGE 38
RECIPE NAME ,
PAGE XXX
DINNER RECIPES
p. 32 p. 33 p. 34 p. 35 p. 36 p. 37 p. 38
Chicken, Roasted Pork Seared Scallops Rosemary- Steak and Bok Choy Indian-Spiced
Tomato, and Tenderloin with with Lemon Garlic Chicken Cabbage Salad and Mango Burgers with
Cucumber Salad Apples and Beurre Blanc with Mashed with Horseradish Stir-Fry with Cilantro
Carrots and Savoy- Cauliflower Vinaigrette Skillet-Seared Cucumber
Citrus Slaw Barramundi Sauce

R ECI PES D I N N E R
CHICKEN, TOMATO,
AND CUCUMBER SALAD
5 Tbsp. olive oil, divided

1 to 1 1⁄4 lbs. chicken breast tenders
Salt and ground black pepper, to taste
⁄4 cup cider vinegar or white
1
wine vinegar
1 Tbsp. snipped fresh thyme
1 tsp. sugar
⁄2 tsp. salt
1
⁄2 tsp. pepper
1
1 medium cucumber, cut in thin ribbons

2 tomatoes, sliced
⁄2 cup pitted green olives, halved
1
and/or sliced
4 oz. feta cheese (optional)
1. In large skillet heat 1 Tbsp. of the olive

oil over medium heat. Lightly sprinkle
chicken tenders with salt and pepper.
Cook chicken in hot oil for 8 to 10
minutes, turning once, until no
pink remains.
2. For vinaigrette, in a screw-top jar
combine remaining oil, vinegar, thyme,
sugar, and 1⁄4 tsp. each salt and pepper;
shake to combine.
3. On four dinner plates arrange
chicken, cucumber ribbons, sliced
tomatoes, olives, and feta cheese. Drizzle
vinaigrette over salads. Makes 4 servings.
25 g pro.

ROASTED PORK
TENDERLOIN WITH
APPLES AND CARROTS
prep 20 minutes roast 25 minutes
at 425°F stand 5 minutes
2 Tbsp. olive oil

2 tsp. snipped fresh oregano
1 tsp. finely shredded lemon peel
3
⁄4 tsp. cracked black pepper
⁄2 tsp. salt
1
1 1-lb. pork tenderloin

4 medium carrots, halved crosswise and
quartered lengthwise
2 medium cooking apples, cored and
cut each into 8 wedges
1 Tbsp. lemon juice
1. Preheat oven to 425°F. In a small bowl

combine 1 Tbsp. olive oil, 1 tsp. oregano,
the lemon peel, 1⁄2 tsp. black pepper, and
⁄4 tsp. salt. Pour over tenderloin and rub
1
into meat with your fingers. Place pork

on 15×10×1-inch baking pan. Brush carrots
and apple wedges with remaining 1 Tbsp.
oil. Add carrots to pan around pork.
2. Roast, uncovered, for 15 minutes.
Carefully stir carrots and add apples
to pan. Roast 10 to 20 minutes or until
an instant-read thermometer inserted
in center of the pork registers 145ºF to
155°F and carrots and apples are tender.
Cover pork and let stand 5 minutes.
3. Transfer carrots and apples to a
medium bowl. Toss with lemon juice and
remaining 1 tsp. oregano, 1⁄4 tsp. black
pepper, and 1⁄4 tsp. salt. Serve with pork
tenderloin. Makes 4 servings.
23 g pro.

SEARED SCALLOPS
WITH LEMON BEURRE
BLANC AND SAVOY-
CITRUS SLAW
20 fresh or frozen large sea scallops,

adductor muscle removed
1 cup Sauvignon Blanc
⁄4 cup lemon juice
1
⁄4 cup finely chopped shallots

1
(2 medium)
1 Tbsp. whipping cream
12 Tbsp. cold butter, cubed
⁄4 tsp. salt
1
2 Tbsp. olive oil

2 oz. pancetta, cut into 1⁄4-inch cubes
⁄2 cup green onions, thinly sliced
1
⁄4 cup white wine vinegar

1
4 cups tightly packed Savoy cabbage,

thinly sliced
1 large orange, peeled and sectioned
1 small red grapefruit, peeled and
sectioned
⁄4 cup snipped fresh chives or sliced
1
green onions
1. Thaw scallops, if frozen. Rinse; pat dry

with paper towels. Set aside.
2. To prepare lemon beurre blanc, in a
medium saucepan, combine wine, lemon
juice, and shallots. Bring to a boil; reduce
heat. Simmer, uncovered, until mixture is
reduced to 2 Tbsp. Add whipping cream
to saucepan. Return to simmering, then
reduce heat to low. Add butter, one cube
at a time, whisking between additions,
until a rich sauce forms. Ladle sauce into
a thermos; set aside.
3. In a large skillet, heat oil over medium-
high heat. Working in batches, add
scallops and sear about 1 minute on
each side or until golden brown. Transfer
scallops to a platter; keep warm in a
Cook and stir, scraping up any browned bits from bottom of skillet.
200°F oven while preparing the slaw.
Bring to boiling. Add cabbage; cook and stir for 2 to 3 minutes or until
4. For slaw, in a large skillet, cook and
cabbage is lightly wilted. Add orange and grapefruit sections; toss
stir pancetta cubes over medium heat
gently to combine.
for 6 to 8 minutes or until crisp. Using a
5. To serve, divide slaw among serving plates; top with scallops.
slotted spoon, transfer pancetta cubes
Spoon lemon beurre blanc over scallops. Garnish with pancetta cubes
to paper towels to drain. Add green
and chives. Makes 4 servings.
onions to drippings in skillet; cook for 1 to each serving 502 cal, 38 g fat (20 g sat. fat), 103 mg chol, 803 mg sodium,
2 minutes or until tender. Stir in vinegar. 18 g carb, 3.7 g fiber, 16 g pro.

ROSEMARY-GARLIC
CHICKEN WITH MASHED
CAULIFLOWER
1 Tbsp. snipped fresh rosemary

1 Tbsp. butter, softened
2 tsp. snipped fresh thyme
⁄2 tsp. salt
1
2 8-oz. skinless, boneless chicken breast

halves
6 cups cauliflower florets
3 oz. reduced-fat cream cheese
(Neufchâtel)
⁄4 tsp. salt
1
1 Tbsp. olive oil

1 Tbsp. finely shredded Parmesan
cheese
⁄4 cup water
1
Fresh thyme sprigs (optional)
1. In a small bowl combine rosemary,

butter, garlic, snipped thyme, and ½ tsp.
salt; set aside.
2. Place each chicken breast half
between two pieces of plastic wrap.
Using the flat side of a meat mallet,
pound chicken lightly until about 1⁄2 inch
thick. Remove plastic wrap. Cut each
chicken piece in half crosswise; set aside.
3. Place cauliflower in a steamer basket.
Place basket in a Dutch oven over 1
inch of boiling water. Steam, covered,
for 10 to 15 minutes or until tender. In a
food processor combine cauliflower,
cream cheese, and 1⁄4 tsp. salt. Cover and
process until smooth.
4. Meanwhile, in a large skillet heat oil
over medium-high heat. Add chicken;
cook for 3 minutes. Turn chicken; top with
herb mixture and sprinkle with Parmesan
cheese. Add the water to skillet. Simmer,
covered, for 4 to 5 minutes more or until
chicken is no longer pink (170°F).
5. To serve, spoon cauliflower mixture
onto serving plates. Top with chicken.
If desired, garnish with thyme sprigs.
Makes 4 servings.
30 g pro.

STEAK AND
CABBAGE SALAD
WITH HORSERADISH
VINAIGRETTE
stand 10 minutes
1 lb. beef flank steak

2 Tbsp. olive oil
2 Tbsp. red wine vinegar
2 Tbsp. snipped fresh dill weed
1 Tbsp. prepared horseradish
1 tsp. Dijon-style mustard
1
⁄4 tsp. salt
1
4 cups coarsely chopped green

cabbage
1 medium English cucumber, halved
lengthwise and thinly sliced (2 cups)
1 large yellow sweet pepper, cut into
bite-size strips
1 large red sweet pepper, cut into bite-
size strips
1. Trim fat from steak. For a gas or

charcoal grill, place steak on the grill
rack directly over medium heat. Cover
and grill to desired doneness, turning
once halfway through grilling. Allow 12 to
14 minutes for medium rare (145°F) or 15
to 17 minutes for medium (160°F). Transfer
steak to a cutting board; cover with foil.
Let stand for 10 minutes.
2. For vinaigrette, in a screw-top jar
combine olive oil, vinegar, 1 Tbsp. of
the dill weed, the horseradish, mustard,
pepper, and salt. Cover and shake well
to combine.
3. In a large bowl combine cabbage,
cucumber, and sweet peppers. Drizzle
with half the vinaigrette; toss to coat.
Transfer to a serving platter or divide
evenly among four serving plates. Thinly
slice steak. Arrange steak on cabbage
mixture. Sprinkle with the remaining
1 Tbsp. dill weed and drizzle with the
remaining vinaigrette. Makes 6 servings.
18 g pro.

BOK CHOY AND MANGO

STIR-FRY WITH SKILLET-
SEARED BARRAMUNDI
prep 30 minutes marinate 1 hour
cook 10 minutes
4 4-oz. fresh or frozen barramundi or

tilapia fillets (with skin)
1 tsp. finely shredded orange peel
⁄3 cup orange juice
1
4 tsp. reduced-sodium soy sauce

1 tsp. grated fresh ginger
⁄2 tsp. toasted sesame oil
1
⁄4 tsp. salt
1

1
4 tsp. vegetable oil

1 red pepper, cut into bite-size strips
2 baby bok choy, trimmed and
quartered (8 ounces)
1 medium mango, seeded, peeled,
and cut into bite-size strips
⁄4 cup coarsely chopped cashews
1
1. Thaw fish, if frozen. Rinse; pat dry with

paper towels. Measure fish’s thickness.
Place fish in a large resealable plastic
bag set in a shallow dish; set aside.
2. For marinade, in a small bowl,
combine orange peel, orange juice,
soy sauce, ginger, sesame oil, salt, and
black pepper. Set aside half. Pour the
remaining marinade over fish in bag.
Seal bag; turn to coat fish. Marinate in
fridge 1 hour, turning bag occasionally.
Chill reserved marinade.
3. Drain fish. In a skillet, heat 2 tsp.
vegetable oil over medium-high heat.
Add fish, skin sides down. Cook 4 to 6
minutes per 1⁄2 -inch thickness of fish or
until fish flakes when tested with a fork,
turning once halfway through cooking
time. Remove fish from skillet. Cover with
foil and keep warm.
4. In same skillet, heat remaining oil over
medium-high heat. Add red pepper;
cook and stir 2 minutes. Add bok choy;
cook and stir 3 to 5 minutes. Stir in
mango and reserved marinade. Heat
through. Serve fish over vegetables.
Sprinkle with cashews. Makes 4 servings.
24 g pro.

INDIAN-SPICED BURGERS
WITH CILANTRO
CUCUMBER SAUCE
1 5.3- to 6-oz. container fat-free plain

Greek yogurt
2
⁄3 cup finely chopped cucumber
⁄4 cup snipped fresh cilantro
1

⁄8 tsp. salt
1

1
⁄2 cup canned garbanzo beans

1
(chickpeas), rinsed and drained

1 lb. lean ground beef
⁄4 cup finely chopped red onion
1
2 Tbsp. finely chopped jalapeño pepper,

seeded if desired
⁄2 tsp. salt
1
⁄4 tsp. ground cumin

1
⁄4 tsp. ground coriander

1
⁄8 tsp. cinnamon
1

1
4 radicchio leaves
1. For sauce, in a small bowl, stir together

yogurt, cucumber, cilantro, garlic, 1⁄8 tsp.
of salt and 1⁄8 tsp. ground black pepper.
Cover and chill until ready to serve.
2. In a medium bowl, using a potato
masher or fork, mash garbanzo beans.
Add the beef, onion, jalapeño pepper, 1⁄2
tsp. salt, cumin, coriander, cinnamon, and
⁄8 tsp. ground black pepper; mix well.
1
Form meat mixture into four

3
⁄4-inch-thick patties.
3. For a charcoal or gas grill, grill patties
on the rack of a covered grill directly
over medium heat for 14 to 18 minutes
or until patties are done (160°F), turning
once halfway through grilling.
4. Serve each burger on a radicchio leaf,
topped with sauce. Makes 4 servings.
29 g pro.

snacks
1. 2.
3. 4.
SNACKS RECIPES
1. 2. 3. 4.
2 pieces beef jerky ½ cup tuna salad and 2 apple slices, 1 oz. turkey, ½ cup carrot and celery sticks
assorted fresh and 1 slice cheese with 2 Tbsp. ranch dressing
nonstarchy vegetables

R ECI PES S N AC K S
5.
6.
7.
RECIPE NAME ,
PAGE XXX
SNACKS RECIPES
5. 6. 7.
¼ cup almonds 1 cucumber boat filled with 1 string cheese
2 Tbsp. hummus, 3 cherry
tomatoes, 1 Tbsp. feta cheese,
and fresh dill

shop smart
LEARN HOW TO
SELECT THE
FRESHEST
VEGETABLES,
PAGE 46
CONTENTS
p. 42 p. 45 p. 46 p. 48 p. 49 p. 51
Before You Produce by Selecting Go for the Fruit & Conversion
Buy Season Fresh Fruits & Greens Vegetable Cheat Sheet
Vegetables Equivalents

before you buy
Get the most out of healthy eating, including where and when to buy
produce, how to make herbs last longer, when to buy organic, and more.
STRETCH PRODUCE DOLLARS SHOP SMARTER

Fresh, nutritious fruits and veggies look beautiful, but Good food begins with good shopping. There is no
they can quickly go bad. Save some dough while substitute for quality, so be picky when selecting
shopping the produce aisle with these tips from produce. Great sources for premium produce include
Coupons.com savings expert Jeanette Pavini. roadside stands, farms that allow customers
to pick their own, and farmers markets.
Store apples in a separate crisper. Since the fruit Increasingly, major supermarkets carry
emits ethylene, which can increase the ripening ultra-fresh, locally grown fruits and
speed of other produce in your fridge, keep vegetables during the height of their
apples in the bag you carried them to the register seasons. Use these tips to make the
in and pop them in a drawer solo. most of your produce.
Prep greens for easy eating. Buy seasonally, keeping

Wash leafy greens an eye open for bargains.
and herbs (for the Refer to the chart on page
best method, see 45 to see when you can
page 50) and store score the best deals.
in the refrigerator in
a plastic bag with a few Avoid bruised and
paper towels. They’ll be more blemished fruit.
appealing to add to smoothies
when they’re already washed, Wash all fruits and
and the early cleaning of vegetables—except
these items doesn’t increase tender berries—and
their spoilage speed. pat them dry with
paper towels before
Purchase multi- refrigerating. Do not
pound bags. wash berries until right
Those 5-pound before you use them.
sacks of oranges, Use cool, clear tap
apples, potatoes, water but do not
etc., must weigh at soak them; drain.
least 5 pounds, so
many often have an extra Scrub
quarter- or half-pound for fruits and
free (since they’re not going vegetables
to cut an item in half with tough
to exactly meet the skin—such as
limit). cucumbers or
avocados—with a
Buy frozen. Keep clean vegetable
an eye out for brush and water
ingredients like sugar before using.
and natural juices
that add unnecessary
calories.

IS PRODUCE WASH WORTH IT? HOW TO RIPEN FRUIT
According to the USDA, no. Simply washing produce Some fruits are picked and shipped while still firm. To
under cool, clean running tap water—as long as speed the ripening process, follow these steps.
your hands are clean—should do the trick. Soap and
detergents are not recommended. However, you Place fruit in a small, clean paper bag. (A plastic bag is
should wash ALL produce before using, even if you are not a good choice; it doesn’t allow fruit to breathe, and
going to peel it. Any dirt and bacteria on the outside the trapped moisture can cause the fruit to grow mold.)
of unwashed produce can be transferred from the
knife into the fruit or vegetable. Even organic produce Loosely close the bag and store at room temperature.
should be washed well. To speed up the ripening, place an apple or ripe
banana in the bag with the underripe fruit.
GOOD TO KNOW Check the fruit daily and remove any that yield to
gentle pressure. To check the fruit, cradle it in the
1
⁄
How much should be palm of your hand and gently squeeze rather than
prodding the fruit with your thumb or finger, which can
off trimmed off the bruise it. Enjoy the ripe fruit immediately or refrigerate
bottom of fresh herb it for a couple of days. Refrigeration will slow ripening.
2 stems before storing.

Stand in a jar of water
and loosely cover with
SPEND WISELY
INCH a plastic bag.
Strawberries on sale? Only buy two cartons
if you’re sure you can make it through them
in a couple days (they spoil quickly). If you
get lured in to the savings, pop extras in the
freezer for smoothies and extend the life of
fresh ones by skipping the rinse cycle until
you’re ready to use them.

IS ORGANIC PRODUCE
WORTH THE PRICE? DIRTY DOZEN
You try to buy organic, but, let’s be honest, sometimes
you just grab whatever produce is cheapest and most Below is the list of fruits and vegetables the
convenient. It’s healthy food. How bad can it really EWG recommends purchasing organic (from
be, right? the top to bottom, more pesticides present
when tested).
According to a 2016 report from the Environmental Strawberries Spinach
Working Group, you might want to rethink your
shopping cart. As of this year, strawberries have Apples Tomatoes
officially dethroned apples (which have ranked No.
Nectarines Sweet Bell
1 for the past five years) as the dirtiest produce on
Peppers
the EWG’s list of the “dirty dozen.” Each year, the Peaches
EWG analyzes the tests that the U.S. Department of Cherry Tomatoes
Celery
Agriculture runs on samples of fruits and veggies.
Cucumbers
After looking at 35,500 individual samples, they found Grapes
that 98 percent of strawberries contain some pesticide
residue. Cherries
The USDA approves the use of these pesticides that

make it onto our plates. So if you want to avoid
them, your best bet is to stick to organic fruits and
veggies. The use of some pesticides is still allowed in
the production of certain organic crops but is much
more regulated than the nonorganic varieties. CLEAN 15
These 15 fruits and vegetables make up the
20
EWG’s “Clean 15” list and are least likely to
be contaminated with pesticide residues.
Avocados Papayas
SECONDS Corn
Pineapples
Kiwi
Eggplant
is the amount of time you Cabbage Honeydew
Sweet Peas Grapefruit
should rinse fruit and veggies
Onions Cantaloupe
under running water to limit Asparagus Cauliflower
pesticide exposure. Mangoes

P R O D U C E BY S E A S O N
Depending on where you live, crop-growing conditions and growing seasons will vary.
Use this chart for general harvest guidelines. The light-shaded boxes indicate months that produce
might be available, while dark-shaded boxes indicate the high season.
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
Apples
Apricots
Avocados
Bananas
Blackberries
Blueberries
Boysenberries
Cherries
Figs
Grapefruit
Grapes
FRUITS
Kiwifruits
Lemons
Limes
Melons
Nectarines
Oranges
Peaches
Pears
Pineapple
Plums
Raspberries
Strawberries
Tomatoes
Asparagus
Beans, green
Beets
Carrots
Cauliflower
VEGETABLES
Cucumbers
Eggplant
Leeks
Onions
Peas
Peppers
Potatoes
Rhubarb
Squash, summer
Squash, winter

SELECTING FRESH FRUITS
In general, look for fruits that are plump, tender, and bright in color. Fruits should be heavy for their size and free
from mold, mildew, bruises, cuts, or other blemishes. Some fruits are picked and shipped while still firm, so they
might need additional ripening. Follow the guidelines below for selecting and storing a variety of fresh fruits.
FRUIT HOW TO CHOOSE HOW TO STORE

Apples Select firm apples, free from bruises or soft spots. Apples are sold Refrigerate for up to 6 weeks; store bulk apples in a
ready for eating. Select variety according to intended use. cool, moist place. Don’t store near foods with strong
odors that can be absorbed.
Apricots Look for plump, fairly firm apricots with deep yellow or yellowish Ripen firm fruit until it yields to gentle pressure and is
orange skin. golden in color. Refrigerate this fruit for up to 2 days.
Avocados Avoid bruised fruit with gouges or broken skin. Soft avocados can Ripen firm fruit until it yields to gentle pressure in
be used immediately (and are especially good for guacamole). cradled hands. Store ripened fruit in the refrigerator
for up to 3 days.
Bananas Choose bananas at any stage of ripeness, from green to yellow. Ripen at room temperature until they have a bright
yellow color. Overripe bananas are brown.
Berries If picking your own, select berries that separate easily from their Refrigerate berries in a single layer, loosely covered,
stems. for up to 2 days. Rinse just before using.
Cantaloupe Select cantaloupe that has a delicate, sweet, aromatic scent; look Ripen. Refrigerate ripened, whole melon up to 4 days.
for cream-color netting over rind that is yellowish green or gray. Refrigerate cut fruit in a covered container or tightly
Melon should feel heavy for its size. wrapped for up to 2 days.
Cherries Select firm, brightly colored fruit. Refrigerate in a covered container for 2 to 3 days.
Grapefruit Choose fully colored grapefruit with a nicely rounded shape. Juicy Refrigerate for up to 2 weeks.
grapefruit will be heavy for its size.
Grapes Look for plump grapes without bruises, soft spots, or mold. Bloom Refrigerate in a covered container for up to 1 week.
(a frosty white cast) is typical and doesn’t affect quality.
Honeydew Choose one that is firm and a creamy yellow color with a sweet, Ripen. Refrigerate ripened whole melon up to 4 days.
melon aromatic scent. Avoid wet, dented, bruised, or cracked fruit. Refrigerate cut fruit in a covered container or tightly
wrapped for up to 3 days.
Kiwifruits Choose fruit that is free of wrinkles, bruises, and soft spots. Ripen firm fruit until skin yields to gentle pressure;
refrigerate for up to 1 week.
Lemons, Limes Look for firm, well-shaped fruit with smooth, brightly colored skin. Refrigerate for up to 2 weeks.
Avoid fruit with shriveled skin.
Mangoes Look for fully colored fruit that smells fruity and feels fairly firm Ripen firm fruit and refrigerate for up to 5 days.
when pressed.
Oranges Choose oranges that are firm and heavy for their size. Brown Refrigerate for up to 2 weeks.
specks or a slight greenish tinge on the surface of an orange will
not affect the eating quality.
Peaches, Look for fruit with a golden yellow skin and no tinges of green. Ripen. Refrigerate ripened fruit for up to 5 days.
Nectarines Ripe fruit should yield slightly to gentle pressure.
Pears Choose pears without bruises or cuts. Choose a variety according Ripen until skin yields to gentle pressure at the stem
to intended use. end. Refrigerate ripened fruit for several days.
Pineapple Look for a plump pineapple with a sweet, aromatic smell. It Refrigerate for up to 2 days. Cut pineapple lasts a few
should be slightly soft to the touch, heavy for its size, and have more days if placed in a tightly covered container and
deep green leaves. Avoid those with soft spots. refrigerated.
Plums Find firm, plump, well-shaped fresh plums. Each should give Ripen. Refrigerate ripened fruit for up to 3 days.
slightly when gently pressed. Bloom (light gray cast) on the skin is
natural and doesn’t affect quality.
Tomatoes Pick well-shaped, plump, fairly firm tomatoes. Ripe tomatoes yield Store at room temperature for up to 3 days. Do not
to slight pressure and smell like a tomato. store tomatoes in the refrigerator because they lose
their flavor.
Watermelon Choose watermelon that has a hard, smooth rind and is heavy for Watermelon does not ripen after it is picked.
its size. Avoid wet, dented, bruised, or cracked fruit. Refrigerate whole melon for up to 4 days. Refrigerate
cut fruit in a covered container or tightly wrapped for
up to 3 days.

S E L E C T I N G F R E S H V E G E TA B L E S
In general, choose veggies that are plump, crisp, brightly colored, and heavy for their size. Avoid any that are
bruised, shriveled, moldy, or blemished. Follow these guidelines for selecting and storing a variety of fresh veggies.
VEGETABLE HOW TO CHOOSE HOW TO STORE
Asparagus Choose crisp, firm, straight stalks with good color and Wrap the bases of fresh asparagus spears in wet paper towels
compact, closed tips. If possible, select spears that and place in a plastic bag in the refrigerator for up to 3 days.
are the same size for even cooking.
Beets Select small or medium beets; large beets tend to be Trim beet greens, leaving 1 to 2 inches of stem. Do not cut the
pithy, tough, and less sweet. long root. Store unwashed beets in an open container in the
refrigerator for up to 1 week.
Broccoli Look for firm stalks with tightly packed, deep green or Keep unwashed broccoli in a covered container in the
purplish green heads. Avoid heads that are light green refrigerator for up to 4 days.
or yellowing.
Carrots Select straight, rigid, bright orange carrots without Refrigerate in a plastic bag for up to 2 weeks.
cracks.
Cauliflower Look for solid, heavy heads with bright green leaves. Refrigerate in a covered container for up to 4 days.
Avoid those with brown bruises, yellowed leaves, or
speckled appearance.
Cucumbers Select firm cucumbers without shriveled or soft spots. Keep salad cucumbers in refrigerator for up to 10 days. Pickling
Edible wax sometimes is added to prevent moisture cucumbers should be picked and used the same day.
loss.
Peas, Pea Select fresh, crisp, brightly colored peas, snow peas, Store, tightly wrapped, in the refrigerator for up to 3 days.
pods or sugar snap peas. Avoid shriveled pods or those
with brown spots.
Peppers: hot Fresh peppers, whether sweet or hot, should be Refrigerate in a covered container for up to 5 days.
or sweet brightly colored and have a good shape for the
variety. Avoid shriveled, bruised, or broken peppers.
Rhubarb Look for crisp stalks that are firm and tender. Avoid Wrap stalks tightly in plastic wrap and refrigerate for up to
rhubarb that looks wilted or has very thick stalks. 5 days.
GOOD TO KNOW
Skin color of a pear is not always an indicator of ripeness because the color of some
varieties does not change much as the pears ripen.
The real ripeness test: Put gentle pressure at the stem end. If you feel a little give, your pear is ripe.

GO FOR THE GRE E NS
Not all greens are created equal. Some are fairly mild (we’re looking at you, spinach) while others can be
pretty strong—mature arugula tends to be more of an acquired taste. Regardless of the flavor profile, each
one of these greens will give your salad an extra vitamin and fiber boost.
GREEN CALORIES VITAMINS & MINERALS FIBER
Arugula 6 per cup A, C, calcium, magnesium 0.4 g per cup
Bok choy 9 per cup A, C, B6, iron, calcium, magnesium 0.7 g per cup, shredded
Butterhead lettuce 7 per cup, shredded A, C, calcium, iron 0.6 g per cup, shredded
Cabbage 17 per cup A, C, B6, iron, calcium, magnesium 1.8 g per cup, shredded
Collard greens 11 per cup A, C, B6, iron, calcium, magnesium 1.4 g per cup, chopped
Iceberg lettuce 10 per cup, shredded A, C, iron, calcium, magnesium 0.7 g per cup, chopped
Radicchio 9 per cup C, Iron, magnesium 0.4 g per cup, shredded
Romaine lettuce 8 per cup A, C, iron, calcium, magnesium 1 g per cup, shredded
A, C, K, potassium, calcium, folate,

Spinach 7 per cup 0.7 g per cup
magnesium
Swiss chard 7 per cup A, C, iron, calcium magnesium 0.6 g per cup
GOOD TO KNOW
Dry, unwashed greens

stay fresh longer. Blot
any wet greens dry
before storing in plastic
bags. Refrigerate in your
crisper for 3 to 5 days.

F R U I T E Q U I VA L E N T S
Use these guidelines to determine what you will need when a recipe calls for a measurement for fresh produce.
APPLE
1 medium = 1 cup sliced or BANANA
⅔ cup chopped 1 medium =
⅓ cup mashed or
¾ cup sliced
CANTALOUPE
APRICOTS (melon, honeydew)
1 lb. (8 to 12 whole) = BLUEBERRIES 1 medium (2½ lb.) = 6 cups
2½ cups sliced 1 lb. = 3 cups cubes or 5½ cups balls
LEMON
1 medium = 2 tsp.
finely shredded peel
plus 3 Tbsp. juice
CHERRIES LIME
CRANBERRIES 1 medium = 1½ tsp. finely
1 lb. = 3 cups whole or 1 lb. = 4 cups shredded peel plus
2½ cups halved GRAPES 2 Tbsp. juice
1 lb. = 2½ cups
PAPAYA
NECTARINE 1 medium (1 lb.) =
1 medium = 4¼ cups sliced
1 cup sliced or
¾ cup chopped
MANGO PEACH
1 medium = 1 cup sliced
ORANGE
1 medium = 1 Tbsp. 1 medium =
finely shredded peel 1 cup sliced or
plus ⅓ cup juice or ¾ cup chopped
⅓ cup sections
PEAR PINEAPPLE
1 medium = 1 medium (4 lb.) =
1 cup sliced or 4½ cups peeled
chopped and cubed
STRAWBERRIES
1 pint (about 1 lb.) = 3 cups
whole or 2½ cups sliced
RASPBERRIES TOMATO
1 lb. = 4 cups 1 medium = ½ cup
peeled, seeded, and
chopped

V E G E TA B L E E Q U I VA L E N T S
Use these guidelines to determine what you will need when a recipe calls for a measurement for fresh produce.
ASPARAGUS
1 lb. (15 to 24 spears) =
2 cups 1-inch pieces
CARROT
1 medium = ½ cup
sliced, chopped,
julienned, or finely
shredded
BROCCOLI
1 lb. = 3½ cups florets
CAULIFLOWER
1 head (2½ lb.) = 1½ lb. florets or
6 cups florets
PEPPER, SWEET
1 medium = 1 cup strips
or ¾ cup chopped
CELERY
1 stalk =
½ cup sliced
or chopped
RHUBARB
1 lb. = 4 cups sliced
GOOD TO KNOW
ALWAYS WASH AND THOROUGHLY
DRY GREENS JUST BEFORE USE.
Use a salad spinner: Add cold water to within 1
inch of the top of the bowl, fill the basket two-thirds
full with greens and submerge in the water. Soak
greens at least 5 minutes. (Repeat if your greens are
particularly dirty or sandy.) Lift out the basket, discard
the water and return the basket to the spinner. Cover
and spin the greens until dry. Blot any remaining
water with a clean kitchen towel.

C O N V E R S I O N C H E AT S H E E T
Knowing how to measure ingredients properly is key to your recipe-making success. When it comes to
measuring, use liquid measuring cups for liquid ingredients and graduated measuring cups for dry ingredients.
MEASURING LIQUID INGREDIENTS

Pour the liquid into a liquid measuring cup set on a level surface. To confirm the measurement, bend down so your
eye is level with the markings on the sides of the cup. When measuring 1 tablespoon or less, fill the appropriate-
size measuring spoon to the rim without letting liquid spill.
U.S. / STANDARD METRIC EQUIVALENTS

EQUIVALENT EQUIVALENT
MEASURE ⅛ teaspoon 0.5 ml
MEASURE OUNCES
¼ teaspoon 1 ml
½ teaspoon 2 ml
1 tablespoon ½ fluid ounce
1 teaspoon 5 ml
1 tablespoon 15 ml
2 tablespoons 25 ml
1 cup ½ pint 8 fluid ounces
¼ cup 2 fluid ounces 50 ml
about 3 fluid
⅓ cup 75 ml
ounces
2 cups 1 pint 16 fluid ounces
½ cup 4 fluid ounces 125 ml
about 5 fluid
⅔ cup 150 ml
ounces
2 pints (4 cups) 1 quart 32 fluid ounces
¾ cup 6 fluid ounces 175 ml
1 cup 8 fluid ounces 250 ml

4 quarts 2 cup 1 pint 500 ml
1 gallon 128 fluid ounces
(16 cups)
1 quart 1 liter
MEASURING DRY INGREDIENTS

Before measuring a dry ingredient, such as chia seeds, stir it in its original container. Using a large spoon, fill
the measuring cup without shaking or packing. With the back edge of a knife blade or with the flat edge of a
spatula, level off the excess into a bowl you’re not using for the recipe or back into the container.
COMMON WEIGHT RANGE REPLACEMENTS TABLESPOON EQUIVALENTS

IMPERIAL / U.S. METRIC
3 teaspoons 1 tablespoon
½ ounce 15 g
4 tablespoons ¼ cup
1 ounce 25 g or 30 g
4 ounces (¼ pound) 115 g or 125 g 5 tablespoons + 1 teaspoon ⅓ cup
8 ounces (½ pound) 225 g or 250 g 8 tablespoons ½ cup
16 ounces (1 pound) 450 g or 500 g

10 tablespoons + 2 teaspoons ⅔ cup
1¼ pounds 625 g
12 tablespoons ¾ cup
1½ pounds 750 g
2 pounds or 2¼ pounds 1,000 g or 1 Kg 16 tablespoons 1 cup

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A WEEK OF MENUS PLUS SHOPPING LISTS, TIPS & MORE!

BETTER HOMES & GARDENS

MEREDITH NATIONAL MEDIA GROUP

Cover Photographer Jason Donnelly

Nutrition information is based on ingredients

This seal assures you that every

Eat Better Eat Better Eat Better

Find them all at:

EAT HEALTHIER FOR A WEEK

You’ve always wondered

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 4

In this e-book, you’ll find a no-fuss

Plus, explore the benefits of dabbling in

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41 SHOP SMART SEARED

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 6

LOW-CARB CONFUSION way to sustain low-carb eating over time is to find a

30 grams to 100 grams

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BREAKFAST LUNCH DINNER SNACKS

Day 1 Red Flannel

Pork Tenderloin with Seared Scallops with

Egg White Scramble Grilled Steak Sandwich Rosemary-Garlic

Steak and Cabbage

Asparagus, Zucchini, Chile Lime Turkey Bok Choy and Mango

Chipotle Chicken- Indian-Spiced

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 9

WHAT YOU NEED HOW MUCH TO USE HOW MUCH TO BUY

☐ Fontina cheese 2 oz. 8-oz. block

☐ All-purpose flour 3 Tbsp. 5-lb. bag

☐ Artisan bread, crusty Four 1⁄2 -inch-thick slices 1 loaf

☐ Bread crumbs, seasoned, fine, dry ⁄4 cup

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 10

WHAT YOU NEED HOW MUCH TO USE HOW MUCH TO BUY

☐ Chicken sausage with apple, smoked 12-oz. package 12-oz. package

Ginger 1 tsp. 1-inch piece

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 11

WHAT YOU NEED HOW MUCH TO USE HOW MUCH TO BUY

☐ Ground black pepper 4 3⁄4 tsp. plus additional to taste 1 container

☐ Blood oranges or red grapefruits 2 medium 2 medium

☐ Cooking apples 3 medium 3 medium

Lime 2 Tbsp. juice plus additional 1 plus additional optional

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 12

WHAT YOU NEED HOW MUCH TO USE HOW MUCH TO BUY

carrots, peppers, cucumber, radishes)

☐ Green onions 2 tsp. plus 1 cup plus 4 2 bunches plus additional

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 13

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 14

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 15

RED FLANNEL HASH

1 lb. russet potatoes

⁄4 tsp. ground black pepper

1 to 2 Tbsp. olive oil

shredded sharp white cheddar cheese

1. Peel and coarsely shred potatoes.

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 16

FRIED EGG TOAST

4 slices whole grain sandwich bread

1. Using a 2 1⁄2 -inch round cookie cutter,

© Meredith Corp. 2016 Eat Better for a Week LOW CARB | 17

1 Tbsp. olive oil

8 eggs, lightly beaten

1 lb. russet potatoes

4 slices whole grain sandwich bread

1 Tbsp. olive oil

8 eggs, lightly beaten

12 egg whites, 10 egg whites and 1 whole

⁄4 tsp. ground black pepper

1 Tbsp. olive oil

1 3-lb. spaghetti squash

3 Tbsp. all-purpose flour

⁄4 tsp. black pepper

1 1⁄2 lbs. fresh asparagus or two 9- or

1 small zucchini, halved lengthwise

2 oz. Fontina cheese, shredded (1⁄2 cup)

4 small fresh portobello mushrooms

⁄4 tsp. black pepper

4 tsp. olive oil

4 4- to 5-oz. fresh or frozen swordfish or

1 clove garlic, minced

2 blood oranges or red grapefruits

⁄2 tsp. ground black pepper

2 tsp. snipped fresh thyme

2 Tbsp. packed brown sugar

2 12-oz. pork tenderloins

2 Tbsp. butter, softened

⁄2 tsp. cracked black pepper

Salt and ground black pepper, to taste

4 skinless, boneless chicken breast

⁄4 tsp. ground black pepper

⁄4 cup seasoned fine dry bread crumbs

2 Tbsp. olive oil

⁄4 cup bottled Italian salad dressing

2 Tbsp. freshly squeezed lime juice

⁄4 tsp. ground black pepper

2 10- to 12-oz. all natural turkey

2 lbs. skinless, boneless chicken thighs

5 Tbsp. olive oil, divided

1 medium cucumber, cut in thin ribbons

2 Tbsp. olive oil

1 1-lb. pork tenderloin