25-Quick-And-Easy-Weight-Loss-Recipes

1. Here Are 25 QUICK & EASY FAT-BURNING RECIPES Eat More and Weigh Less TABLE OF CONTENTS 1. Beef & Potato Salad with Smoky Chipotle..........................................................................................4 Nutrition profile ......................................................................................................................................4 Ingredients (6 servings) .........................................................................................................................4 Preparation...............................................................................................................................................4 Nutrition information..............................................................................................................................5 2. Chicken & Fruit Salad ..........................................................................................................................6 Nutrition profile ......................................................................................................................................6 Ingredients (4 servings)...........................................................................................................................6 Preparation...............................................................................................................................................7 Nutrition information..............................................................................................................................7 3. Green Pizza.............................................................................................................................................8 Nutrition profile ......................................................................................................................................8 Ingredients (6 servings) ..........................................................................................................................8 Preparation...............................................................................................................................................9 Nutrition information..............................................................................................................................9 4. Hot Chile Grilled Cheese.....................................................................................................................10 Nutrition profile ....................................................................................................................................10 Ingredients (4 servings) ........................................................................................................................10 Preparation.............................................................................................................................................11 Nutrition information............................................................................................................................12 5. Inside-Out Lasagna..............................................................................................................................12 Nutrition profile.....................................................................................................................................13 Ingredients (4 servings) ........................................................................................................................13 Preparation.............................................................................................................................................14 Nutrition information............................................................................................................................14 6. Mozzarella-Stuffed Burgers...................................................................................................15 ....................................................................................................................................15 Ingredients (4 servings) ........................................................................................................................15 Preparation.............................................................................................................................................16 Nutrition information............................................................................................................................17 7. Chicken with Whole-Grain Mustard & Zucchini in Packets...........................................................18​​Nutrition profile ....................................................................................................................................18 Turkey profile ​Nutrition

2. 1 3 AUDIOBOOK COLLECTIONS 6  BOOK COLLECTIONS  Ingredients (4 servings).........................................................................................................................18 Preparation.............................................................................................................................................19 Nutrition information............................................................................................................................20 8. Smoky Ham & Corn Salad..................................................................................................................21 Nutrition profile ....................................................................................................................................21 Ingredients (4 servings).........................................................................................................................21 Preparation.............................................................................................................................................21 Nutrition information............................................................................................................................22 9. Stuffed Chicken Thighs Sauce............................................................................22 ....................................................................................................................................23 Ingredients (10 servings) ......................................................................................................................23 Preparation.............................................................................................................................................24 Nutrition information............................................................................................................................25 Braised in Tomato profile ​Nutrition 10. The EatingWell Taco..........................................................................................................................26​​Building the perfect taco is a very personal task--cheese under meat, cheese on top, no cheese at all? This is just our recommendation...........................................................................................................26 Nutrition profile ....................................................................................................................................26 Ingredients (6 servings) ........................................................................................................................26 Preparation.............................................................................................................................................27 Nutrition information............................................................................................................................28 11. Turkey Cutlets Chutney............................................................................................28 ....................................................................................................................................29 servings............................................................................................................................29 Preparation.............................................................................................................................................29 Nutrition information............................................................................................................................30 12. Oven-Barbecued Chops............................................................................................................30 ....................................................................................................................................31 Ingredients (4 servings).........................................................................................................................31 Preparation.............................................................................................................................................31 Nutrition information............................................................................................................................32 13. Beef & Cabbage Stir-Fry with Peanut Sauce..................................................................................32 with Rhubarb profile ​Nutrition Ingredients 4 Pork profile ​Nutrition

3. Nutrition profile ....................................................................................................................................33 Ingredients (4 servings) ........................................................................................................................33 Preparation.............................................................................................................................................33 Nutrition information............................................................................................................................34 14. Sweet Potato & Black Bean Chili.....................................................................................................35 Nutrition profile ....................................................................................................................................35 Ingredients (4 servings).........................................................................................................................35 Preparation.............................................................................................................................................36 Nutrition information............................................................................................................................36 15. Quick Coq au Vin...............................................................................................................................37 Nutrition profile ....................................................................................................................................37 Ingredients (1 serving) ..........................................................................................................................37 Preparation.............................................................................................................................................38 Nutrition information............................................................................................................................39 16. Honey-Mustard Turkey Cutlets & Potatoes....................................................................................39 Nutrition profile ....................................................................................................................................40 2 Ingredients (4 servings).........................................................................................................................40 Preparation.............................................................................................................................................40 Nutrition information............................................................................................................................41 17. Steak Bun............................................................................................................................................42 Nutrition profile ....................................................................................................................................42 Ingredients (6 servings).........................................................................................................................42 Preparation.............................................................................................................................................42 Nutrition information............................................................................................................................43 18. Hilary's Heavenly Eggs......................................................................................................................44 Nutrition profile ....................................................................................................................................44 Ingredients (4 servings) ........................................................................................................................44 Preparation.............................................................................................................................................44 Nutrition information............................................................................................................................45 19. Black-Eyed Peas Greens..............................................................................................46 ....................................................................................................................................46 Ingredients (6 servings) ........................................................................................................................46 Preparation.............................................................................................................................................47 Nutrition information............................................................................................................................47 20. Szechuan Tofu Stir-Fry............................................................................................48 ....................................................................................................................................48 Ingredients (4 servings) ........................................................................................................................48 Preparation.............................................................................................................................................49 Nutrition information............................................................................................................................50 21. Cheese-&-Spinach-Stuffed Portobellos............................................................................................50 Nutrition profile ....................................................................................................................................50 Ingredients (4 servings) ........................................................................................................................51 Preparation.............................................................................................................................................51 Nutrition information............................................................................................................................52 22. Crispy Tostadas.....................................................................................................................52 with Pork & ​Nutrition profile & Green ​Nutrition Bean profile Turkey ​Nutrition

4. profile.....................................................................................................................................53 Ingredients (4 servings).........................................................................................................................53 Preparation.............................................................................................................................................53 Nutrition information............................................................................................................................54 23. Hungarian Beef Goulash...................................................................................................................55 Nutrition profile ....................................................................................................................................55 Ingredients (8 servings) ........................................................................................................................55 Preparation.............................................................................................................................................56 Nutrition information............................................................................................................................57 24. EatingWell Fish Sticks.......................................................................................................................58 Nutrition profile ....................................................................................................................................58 Ingredients (4 servings) ........................................................................................................................58 Preparation.............................................................................................................................................58 Nutrition information............................................................................................................................59 25. Neapolitan Meatballs.........................................................................................................................60 Nutrition profile ....................................................................................................................................60 Ingredients (8 servings) ........................................................................................................................60 Preparation.............................................................................................................................................61 3 Nutrition information............................................................................................................................62 1. Beef & Potato Salad with Smoky Chipotle ​In central Mexico, this salad is a standard--served as an appetizer, main dish or taco filling. Serve it with lime wedges, warm tortillas or tortilla chips.

5. Nutrition profile ​Gluten-Free ​Low Added Sugars ​Low-Calorie ​Low Carbohydrate Ingredients (6 servings) ​12 ounces stew beef (preferably from the chuck), cut into 1-inch cubes ​2 cloves garlic, chopped ​1 teaspoon salt ​3 medium boiling potatoes, peeled and cut into roughly 1/2-inch pieces ​3 tablespoons cider vinegar

6. ​1 small red onion, cut into 1/4-inch pieces ​3 tablespoons extra-virgin olive oil ​2-3 tablespoons finely chopped canned chipotle chile in adobo sauce (see Note) ​1 ripe medium avocado, cut into 1/4-inch pieces Preparation ​Active 25 m 4 ​Ready In 1 h 25 m 1. Bring 1 quart water to a boil in a medium saucepan. Add beef, garlic and salt. When the water returns to a boil, reduce the heat to medium-low. Skim off the foam that rises during the first few minutes of simmering. Partially cover and simmer until the meat is fall-apart tender, about 1 hour. Remove the meat to a plate with a slotted spoon; let cool. 2. Add potatoes to the meat broth (if there isn't enough to cover them, add water) and simmer over medium heat until tender, 13 to 15 minutes. Scoop the potatoes into a medium bowl with a slotted spoon. Sprinkle with vinegar. 3. Coarsely shred the beef and stir it into the potatoes, along with onion, oil and chipotle to taste. Let cool to room temperature. Stir in avocado just before serving. Make Ahead Tip: ​Cover and refrigerate the salad for up to 2 days. Stir in the avocado just before serving. Ingredient Note: ​Chipotle chiles in adobo sauce are smoked jalapeños packed in a spicy, flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

7. Nutrition information ​Serving size: ​about 3/4 cup ​Per serving: ​241 calories; 14 g fat(3 g sat); 4 g fiber; 15 g carbohydrates; 13 g protein; 38 mcg folate; 33 mg cholesterol; 1 g sugars; 0 g added sugars; 51 IU vitamin A; 8 mg vitamin C; 23 mg calcium; 1 mg iron; 428 mg sodium; 453 mg potassium ​Nutrition Bonus: ​Zinc (21% daily value) ​Carbohydrate Servings: ​1 ​Exchanges: ​1 starch, 1 1/2 lean meat, 2 fat Pros and Cons of Mike Geary's Fat Burning Kitchen 5 2. ​Chicken & Fruit Salad Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish Nutrition profile ​Diabetic Appropriate ​Gluten-Free ​Healthy Immunity ​Heart Healthy ​Low-Calorie ​Low Sodium Ingredients (4 servings) ​1/4 cup reduced-fat sour cream ​3 tablespoons fruit-flavored vinegar ​4 teaspoons sugar ​1 1/2 teaspoons poppy seeds

8. ​1/4 teaspoon salt ​Freshly ground pepper, to taste ​8 cups mixed salad greens ​2 cups sliced cooked chicken breast, (see Tip) ​2 cups chopped melon, such as cantaloupe and/or honeydew ​1/4 cup chopped walnuts, toasted (see Tip) ​1/4 cup crumbled feta cheese Preparation ​Active 6 15 m ​Ready In 15 m 1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing. ​Tips: ​To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. ​To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes. Nutrition information ​Serving size: ​1 1/2 cups greens, 1/2 cup each chicken & melon, 1 Tbsp. each feta & nuts

9. ​Per serving: ​254 calories; 11 g fat(4 g sat); 4 g fiber; 18 g carbohydrates; 21 g protein; 30 mcg folate; 55 mg cholesterol; 12 g sugars; 4 g added sugars; 9480 IU vitamin A; 46 mg vitamin C; 154 mg calcium; 2 mg iron; 322 mg sodium; 371 mg potassium ​Nutrition Bonus: ​Vitamin A (140% daily value), Vitamin C (50% dv) ​​Carbohydrate Servings: ​1 ​Exchanges: ​1 fruit, 1 vegetable, 2 lean meat, 2 fat 7 3. Green Pizza W​hy not use cooler-weather vegetables like broccoli and arugula as an unconventional pizza topping? The arugula adds a slightly bitter, peppery taste--for a milder flavor, use spinach instead. Serve with wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper. Nutrition profile ​Bone Health ​Healthy Aging ​Healthy Immunity ​High Calcium ​Low Added Sugars ​Low-Calorie ​Vegetarian Ingredients (6 servings) ​1 pound prepared pizza dough, preferably whole-wheat ​2 cups chopped broccoli florets ​1/4 cup water ​5 ounces arugula ,any tough stems removed, chopped (about 6 cups)

10. ​Pinch of salt ​Freshly ground pepper to taste ​1/2 cup prepared pesto ​1 cup shredded part-skim mozzarella cheese 8 Preparation ​Active 20 m ​Ready In 30 m 1. Position oven rack in the lowest position; preheat to 450 °F. Coat a large baking sheet with cooking spray. 2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes. 3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper. 4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

11. Nutrition information ​Serving size: ​1 slice ​Per serving: ​323 calories; 17 g fat(4 g sat); 3 g fiber; 33 g carbohydrates; 15 g protein; 41 mcg folate; 19 mg cholesterol; 2 g sugars; 1 g added sugars; 1555 IU vitamin A; 27 mg vitamin C; 344 mg calcium; 1 mg iron; 512 mg sodium; 242 mg potassium ​Nutrition Bonus: ​Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv) ​Carbohydrate Servings: ​2 9 ​Exchanges: ​2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat 4. ​Hot Chile Grilled Cheese This deconstructed version of a chile relleno turned sandwich packs some heat and an ooey-gooey filling. We like the flavor of sourdough, but any kind of bread will work well. Serve with: Coleslaw and sliced pineapple. Nutrition profile ​Healthy Aging ​Healthy Immunity ​High Fiber ​Low Added Sugars ​Low-Calorie ​Vegetarian Ingredients (4 servings) ​4 poblano peppers (see Note) ​1 14-ounce can pinto beans, preferably low-sodium

12. ​3 tablespoons prepared salsa ​1/8 teaspoon salt ​1/2 cup shredded Monterey Jack or Cheddar cheese ​2 tablespoons low-fat plain yogurt ​3 scallions, sliced ​2 tablespoons chopped fresh cilantro ​8 slices sourdough bread 10 Preparation ​Active 30 m ​Ready In 30 m 1. Place peppers in a microwave-safe bowl, cover with plastic wrap and microwave on High until soft, 3 to 4 minutes. Let stand, covered, until cool enough to handle. 2. Meanwhile, combine beans, salsa and salt in a medium bowl. Mash the beans with a fork until they begin to form a paste (some can remain whole). Combine cheese, yogurt, scallions and cilantro in a small bowl. 3. When the peppers are cool enough to handle, slice

13. each one in half lengthwise and remove the stem and seeds. 4. Heat a panini maker to high. (No panini maker? See Stovetop Variation, below.) 5. Spread 1/3 cup of the bean mixture on each of 4 slices of bread. Top with a heaping tablespoon of the cheese mixture. Place 2 pepper halves over the cheese. Cover with the remaining slices of bread. 6. Grill the sandwiches in the panini maker until golden brown, about 4 minutes. Cut in half and serve immediately. 7. Stovetop Variation: Place four 15-ounce cans and a medium skillet (not 11 nonstick) by the stove. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 sandwiches in the pan. Place the medium skillet on top of the sandwiches, then weight it down with the cans. Cook the sandwiches until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the sandwiches, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining 2 sandwiches. ​Note: ​Dark green poblano peppers, smaller than a bell pepper but larger than a jalapeño, can be fiery or relatively mild; there's no way to tell until you taste them. Find them near other fresh peppers at most large supermarkets. Nutrition information ​Per serving: ​415 calories; 6 g fat(3 g sat); 9 g fiber; 70 g carbohydrates; 19 g protein; 157 mcg folate; 13 mg cholesterol; 6 g sugars; 0 g added sugars; 756 IU vitamin A; 98 mg vitamin C; 143 mg calcium; 4 mg iron;

14. 783 mg sodium; 305 mg potassium ​Nutrition Bonus: ​Vitamin C (163% daily value), Folate (39% dv), Iron (20% dv) ​Carbohydrate Servings: ​4 1/2 ​Exchanges: ​3 1/2 starch, 1 vegetable, 1 medium-fat meat Fat Burning Kitchen - Three Reasons Why the Fat Burning Kitchen Will Work For You 5. Inside-Out Lasagna Here we take basic lasagna ingredients--ricotta cheese, pasta and tomatoes--and skip the layering and long baking time to make a super quick and satisfying meal for the whole family. To cut down on prep time, look for presliced mushrooms. For meat lovers, brown some crumbled turkey sausage along with the onions and garlic. Serve with: Steamed broccoli and whole-grain baguette. ​12 Nutrition profile ​Bone Health ​Diabetic Appropriate ​Healthy Aging ​Healthy Immunity ​Heart Healthy ​High Blood Pressure ​High Calcium ​High Fiber

15. Ingredients (4 servings) ∙ ​8 ounces whole-wheat rotini or fusilli ∙ ​1 tablespoon extra-virgin olive oil ∙ ​1 onion, chopped ∙ ​3 cloves cloves garlic, sliced ∙ ​8 ounces sliced white mushrooms (about 3 1/2 cups) ∙ ​1/2 teaspoon salt ∙ ​1/4 teaspoon freshly ground pepper ∙ ​1 14-ounce can diced tomatoes with Italian herbs ∙ ​8 cups baby spinach ∙ ​1/2 teaspoon crushed red pepper (optional) ∙ ​3/4 cup part-skim ricotta cheese Preparation ∙​Active 25 m 13 ∙​Ready In 25 m 1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.

16. 2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes. 3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes. 4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta. Nutrition information ​Serving size: ​about 1 1/2 cups ​Per serving: ​338 calories; 9 g fat(3 g sat); 8 g fiber; 53 g carbohydrates; 18 g protein; 142 mcg folate; 14 mg cholesterol; 4 g sugars; 0 g added sugars; 4572 IU vitamin A; 27 mg vitamin C; 231 mg calcium; 4 mg iron; 493 mg sodium; 815 mg potassium ​Nutrition Bonus: ​Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv) ​Carbohydrate Servings: ​3 1/2 14 ​Exchanges: ​3 starch, 2 vegetables, 1 lean meat, 1 fat 6. Mozzarella-Stuffed Turkey Burgers These tasty turkey burgers, served on toasted focaccia and dressed with marinara sauce, are reminiscent of a sausage pizza. Shredded mozzarella combined with fresh basil melts beautifully inside these gems.

17. Nutrition profile ​Healthy Aging ​Healthy Immunity ​Low Added Sugars ​Low-Calorie ​Low Carbohydrate Ingredients (4 servings) ​Marinara Sauce ​2 teaspoons extra-virgin olive oil ​1 small onion, finely chopped ​4 cloves garlic, minced ​2 cups chopped plum tomatoes, with juices ​6 oil-packed sun-dried tomatoes, drained and finely chopped ​​1/2 teaspoon salt ​1/2 teaspoon freshly ground pepper ​2 tablespoons chopped fresh basil ​Burgers ​1 pound 93%-lean ground turkey ​1/4 cup finely chopped scallions ​2 teaspoons minced garlic ​2 teaspoons Worcestershire sauce 15 ​1 teaspoon freshly grated lemon zest ​1/2 teaspoon dried oregano ​1/2 teaspoon freshly ground pepper ​1/4 teaspoon salt ​1/2 cup shredded part-skim mozzarella cheese, divided ​2 tablespoons finely chopped fresh basil ​2 teaspoons extra-virgin olive oil ​4 4-inch-square slices foccacia bread, (about 2 ounces each), toasted

18. Preparatio n ∙ ​Active 50 m ∙​Ready In 50m 1. ​To prepare marinara: Heat 2 teaspoons oil in a medium saucepan over medium heat. Add onion and garlic, cover and cook, stirring frequently, until translucent, 5 to 7 minutes. Stir in fresh tomatoes and any juices, sun-dried tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a simmer and cook, stirring occasionally, until the tomatoes have broken down, 8 to 10 minutes. Stir in basil and remove from the heat. Transfer to a food processor and pulse to form a coarse-textured sauce. Return to the pan and set aside. 2. ​To prepare burgers: Place turkey, scallions, garlic, Worcestershire sauce, lemon zest, oregano, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 8 thin patties about 4 inches wide and 3/8 inch thick. 3. ​Combine 1/4 cup cheese and basil and place an equal amount in the center of 4 patties. Cover with the remaining patties and crimp the edges closed. 16 4. ​Heat 2 teaspoons oil in a large nonstick skillet over medium heat (see Grilling Variation). Add burgers and cook, turning once, until an instant-read thermometer inserted in the center registers 165 °F, 8 to 10 minutes total.

19. 5. ​Warm the marinara on the stove. To assemble the burgers, spread 3 tablespoons of marinara on each toasted focaccia, top with a burger, about 3 more tablespoons of marinara and 1 tablespoon of the remaining cheese. 6. ​Grilling Variation: To grill the turkey burgers, preheat a grill to medium high. Oil the grill rack (see Tip). Grill the patties, turning once, until an instant-read thermometer inserted in the center registers 165 °F, 8 to 10 minutes total. ∙ ​Make Ahead Tip: ​Cover and refrigerate the marinara sauce (Step 1) for up to 5 days. ∙​Tip: ​To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray. Nutrition information ∙ ​Serving size: ​1 sandwich ∙ ​Per serving: ​265 calories; 10 g fat(4 g sat); 2 g fiber; 13 g carbohydrates; 34 g protein; 56 mcg folate; 54 mg cholesterol; 4 g sugars; 0 g added sugars; 1074 IU vitamin A; 20 mg vitamin C; 155 mg calcium; 3 mg iron; 693 mg sodium; 380 mg potassium ∙ ​Nutrition Bonus: ​Vitamin C (35% daily value), Vitamin A (20% dv), Calcium & Iron (15% dv) 17 ∙ ​Carbohydrate Servings: ​1 ∙​Exchanges: ​1/2 starch, 1 vegetable, 3 1/2 lean meat, 1 fat

20. Fat Burning Kitchen Reviewed - One Sneaky Trick I Learned 7. Chicken with Whole-Grain Mustard & Zucchini in Packets Mustard and thyme flavor chicken and veggies in this easy dinner. Nutrition profile ​Gluten-Free ​Healthy Aging ​Healthy Immunity ​Low Added Sugars ​Low-Calorie ​Low Carbohydrate Ingredients (4 servings) ​4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip) ​2 tablespoons whole-grain mustard ​2 small zucchini, thinly sliced ​2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces ​​2 shallots, thinly sliced ​1 1/2 cups halved grape or cherry tomatoes ​4 teaspoons extra-virgin olive oil ​1 tablespoon chopped fresh thyme, or 1 teaspoon dried ​1/2 teaspoon salt ​1/4 teaspoon freshly ground pepper

21. 18 Preparatio n ​Active 30 m ​Ready In 1 h

22. 1. Preheat oven to 400 °F (or see Grill Variation, below). 2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart. 3. Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard. 4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken. 5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 °F, about 25 minutes. (Carefully open one package to check for doneness—be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving. 19 6. Grill Variation: Cooking in packets is great for the grill, but it's not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the

23. foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 14 to 16 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking. Equipment: ​Parchment paper or foil ​Tip: ​It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5- ounce to 6-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect individual portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers Nutrition information ​Per serving: ​243 calories; 9 g fat(2 g sat); 2 g fiber; 7 g carbohydrates; 30 g protein; 37 mcg folate; 78 mg cholesterol; 4 g sugars; 0 g added sugars; 829 IU vitamin A; 39 mg vitamin C; 39 mg calcium; 2 mg iron; 521 mg sodium; 620 mg potassium ​Nutrition Bonus: ​Vitamin C (60% daily value), Potassium (18% dv), Vitamin A (15% dv) ​Carbohydrate Servings: ​1/2 ​Exchanges: ​1 vegetable, 4 lean meat, 1 fat. 20 8. Smoky Ham & Corn Salad Fresh corn, diced deli ham and crunchy croutons are tossed with a smoky, creamy dressing in this light summer salad. Serve with a crisp glass of rosé and sliced melon.

24. Nutrition profile ​Healthy Immunity ​Low Added Sugars ​Low-Calorie Ingredients (4 servings) ​1/3 cup reduced-fat sour cream ​2 tablespoons distilled white vinegar ​1 teaspoon paprika, preferably smoked (see Shopping Tip) ​​1/4 teaspoon salt ​8 cups trimmed frisée, (about 1 large head) or 8 cups mixed salad greens ​1 medium tomato, diced ​1 cup fresh corn kernels, (from 1 large ear; see Tip) ​1 cup croutons, preferably whole-grain ​3/4 cup diced ham, (about 4 ounces) Preparation ​Active 15 m ​Ready In 15 m 1. Whisk sour cream, vinegar, paprika and salt in a large bowl. Add frisee (or salad greens), tomato, corn, croutons and ham; toss to coat. 21 ​Shopping Tip: ​Smoked paprika is a spice made from ground smoke dried red peppers. It's available in some large supermarkets with other spices. ​Tip: ​To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp,

25. thin bladed knife. Nutrition information ​Serving size: ​about 2 cups ​Per serving: ​177 calories; 7 g fat(2 g sat); 4 g fiber; 19 g carbohydrates; 13 g protein; 151 mcg folate; 23 mg cholesterol; 4 g sugars; 0 g added sugars; 3672 IU vitamin A; 25 mg vitamin C; 88 mg calcium; 2 mg iron; 688 mg sodium; 648 mg potassium ​Nutrition Bonus: ​Vitamin A (70% daily value), Folate (52% dv), Vitamin C (25% dv), Potassium (20% dv) ​Carbohydrate Servings: ​1 ​Exchanges: ​1 starch, 1 vegetable, 1 lean meat, 1 fat 9. Stuffed Chicken Thighs Braised in Tomato Sauce Spinach-Parmesan stuffing provides great flavor in boneless, skinless chicken thighs. Try it with the optional chicken livers in the stuffing for an extra-rich treat. And don't worry, even though when stuffed it looks like the filling will ooze out, it doesn't. The egg in the stuffing acts as a binder to keep everything in place. The recipe makes plenty of sauce, so be sure to cook up some pasta or make mashed potatoes to serve alongside the saucy chicken. 22 Nutrition profile ​Healthy Aging ​Healthy Immunity ​Low Added Sugars ​Low-Calorie Ingredients (10 servings)

26. ​1 cup frozen (thawed) or cooked spinach, squeezed dry ​​1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat (see Tip) ​4 ounces fresh chicken livers, coarsely chopped (optional; see Note) ​​1/2 cup freshly grated Parmesan cheese ​1 large egg, lightly beaten ​2 tablespoons chopped fennel fronds (optional) ​2 tablespoons finely chopped shallots ​1 tablespoon chopped garlic ​2 teaspoons chopped fresh thyme ​3/4 teaspoon freshly ground pepper, divided ​1/2 teaspoon salt, divided ​10 4- to 5-ounce boneless, skinless chicken thighs, trimmed ​​2 tablespoons extra-virgin olive oil  Sauce ​2 cups finely chopped onion ​1/2 cup finely chopped carrot ​1/2 cup diced fennel bulb ​1/4 cup finely chopped shallot ​2 tablespoons minced garlic ​1 1/2 cups dry white wine ​3 cups reduced-sodium chicken broth ​1 28-ounce can crushed tomatoes ​2 tablespoons chopped fresh basil ​2 teaspoons chopped fresh thyme ​1/2 teaspoon freshly ground pepper 23 ​1/4 teaspoon salt Preparation ​Active

27. 2 h ​Ready In 2 h 30 m 1. To prepare stuffing & chicken: Combine spinach and breadcrumbs in a medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day. 2. Place a chicken thigh skinned-side down on a work surface. Fill the thigh with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by the bone and placing the rest in the center of the thigh. Roll the thigh closed and secure with 2 pieces of kitchen string. Repeat with the remaining thighs and stuffing. (You may leftover stuffing.) Season with the remaining 1/4 teaspoon pepper and salt. 3. Heat oil in a large, heavy, high-sided skillet or Dutch oven over medium high heat. Reduce heat to medium and add half the thighs, seam-side down. Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total. Transfer to a clean plate and repeat with the remaining thighs. 4. To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2 tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5 minutes. Add wine and 24 scrape up any browned bits; bring to a boil over medium heat and continue to boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth, tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat; reduce heat to a simmer and cook, uncovered and turning the thighs occasionally, until cooked through and tender, 35 to 40 minutes.

28. 5. Remove the thighs with a slotted spoon; tent with foil to keep warm. Simmer the sauce further to thicken it, if desired, or thin with a little broth or water if it's too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt. Serve the chicken with the sauce. Make Ahead Tip: ​Prepare the stuffing (Step 1), cover and refrigerate for up to 1 day or stuff the chicken (Step 2), cover and refrigerate for up to 1 day. Equipment: ​Kitchen string ​Tip: ​To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. ​Note: Look for fresh chicken livers that have not been previously frozen. Previously frozen livers exude more liquid when cooking. Review of Fat Burning Kitchen - Does it Work? Nutrition information ​Serving size: ​1 thigh & 2/3 cup sauce ​Per serving: ​331 calories; 13 g fat(4 g sat); 4 g fiber; 20 g carbohydrates; 28 g protein; 55 mcg folate; 98 mg cholesterol; 6 g sugars; 0 g added sugars; 3808 IU vitamin A; 13 mg vitamin C; 126 mg calcium; 4 mg iron; 669 mg sodium; 664 mg potassium ​Nutrition Bonus: ​Vitamin A (83% daily value), Vitamin C (22% dv), Iron, Potassium & Zinc (19% dv), Magnesium (16% dv) ​Carbohydrate Servings: ​1 ​Exchanges: ​1/2 starch, 1 vegetable, 3 lean meat

29. 25 10. The EatingWell Taco Building the perfect taco is a very personal task--cheese under meat, cheese on top, no cheese at all? This is just our recommendation. Nutrition profile ​Gluten-Free ​Healthy Aging ​Healthy Immunity ​Low Added Sugars ​Low-Calorie Ingredients (6 servings) ​12 6-inch corn tortillas ​Canola oil cooking spray ​3/4 teaspoon chili powder, divided ​1/4 teaspoon salt, divided ​8 ounces 93%-lean ground beef ​8 ounces 99%-lean ground turkey breast ​1/2 cup chopped onion ​1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes ​1/2 teaspoon ground cumin ​1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder ​​1/2 teaspoon dried oregano ​3 cups shredded romaine lettuce ​3/4 cup shredded reduced-fat Cheddar cheese ​3/4 cup diced tomatoes ​3/4 cup prepared salsa ​1/4 cup diced red onion Preparation ​Active

30. 26 55 m ​Ready In 1 h 15 m 1. To prepare taco shells: Preheat oven to 375 °F. 2. Working with 6 tortillas at a time, wrap in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. Lay the tortillas on a clean work surface and coat both sides with cooking spray; sprinkle a little chili powder and salt on one side. Carefully drape each tortilla over two bars of the oven rack. Bake until crispy, 7 to 10 minutes. Repeat with the remaining 6 tortillas. 3. To prepare taco meat: Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes. 4. To assemble tacos: Fill each shell with a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon each cheese, tomato and salsa and 1 teaspoon onion. ​Make Ahead Tip: ​Store taco shells in an airtight container for up to 2 days. Reheat at 375°F for 1 to 2 minutes before serving. Cover and refrigerate taco meat for up to 1 day. Reheat just before serving.

31. ​Tip: ​Look for Rotel brand diced tomatoes with green chiles—original or 27 mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice). ​To warm tortillas, wrap in barely damp paper towels and microwave on High for 30 to 45 seconds or wrap in foil and bake at 300°F until steaming, 5 to 10 minutes. Nutrition information ​Serving size: ​2 filled tacos ​Per serving: ​262 calories; 6 g fat(1 g sat); 5 g fiber; 30 g carbohydrates; 22 g protein; 40 mcg folate; 45 mg cholesterol; 5 g sugars; 0 g added sugars; 2435 IU vitamin A; 10 mg vitamin C; 120 mg calcium; 2 mg iron; 625 mg sodium; 254 mg potassium ​Nutrition Bonus: ​Vitamin A (49% daily value), Vitamin C & Zinc (17% dv) ​Carbohydrate Servings: ​2 ​Exchanges: ​1 1/2 starch, 1 vegetable, 3 lean meat 11. Turkey Cutlets with Rhubarb Chutney Try rhubarb in this tangy chutney with golden raisins and fresh ginger, served with turkey. You can also pair the sauce with grilled boneless, skinless chicken breasts or lean pork chops. Serve with: Whole-wheat couscous and steamed asparagus.

32. 28 Nutrition profile ​Diabetic Appropriate ​Gluten-Free ​Healthy Aging ​Heart Healthy ​Low-Calorie ​Low Sodium Ingredients 4 servings ​2 teaspoons plus 1 tablespoon canola oil, divided ​1/3 cup chopped red onion ​2 cups sliced fresh or frozen rhubarb (thawed and drained, if frozen) ​​1/3 cup golden raisins ​1/3 cup light brown sugar ​1 tablespoon cider vinegar ​2 teaspoons minced fresh ginger or 1/4 teaspoon ground ginger ​​1/4 teaspoon freshly ground pepper, divided ​4 turkey cutlets (about 1 pound), 1/4 inch thick ​1/4 teaspoon salt Preparation ​Active 20 m ​Ready In 20 m 1. Heat 2 teaspoons oil in a small saucepan over medium heat. Add onion and

33. cook, stirring, until softened, about 3 minutes. Add rhubarb, raisins, brown sugar, vinegar, ginger and 1/8 teaspoon pepper; bring to a boil over medium high and cook, stirring occasionally, until the rhubarb is soft and breaking down, 5 to 10 minutes more (it will take less time if using thawed frozen 29 rhubarb). Remove from the heat and cover to keep warm. 2. Sprinkle turkey on both sides with salt and the remaining 1/8 teaspoon pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until browned on both sides and just cooked through, 2 to 3 minutes per side. Serve the turkey with the chutney. Nutrition information ​Per serving: ​294 calories; 7 g fat(1 g sat); 2 g fiber; 30 g carbohydrates; 29 g protein; 16 mcg folate; 70 mg cholesterol; 24 g sugars; 16 g added sugars; 63 IU vitamin A; 6 mg vitamin C; 74 mg calcium; 2 mg iron; 206 mg sodium; 626 mg potassium ​Nutrition Bonus: ​Potassium (18% daily value) ​Carbohydrate Servings: ​2 ​Exchanges: ​1/2 fruit, 1 1/2 other carbohydrates, 4 lean meat, 1 fat 12. Oven-Barbecued Pork Chops Need a little summertime flavor? Try this swift recipe and enjoy a “barbecue” indoors. Make it a meal:

34. Serve with coleslaw and cornbread. Nutrition profile ​Diabetic Appropriate ​Gluten-Free ​Healthy Immunity ​Heart Healthy ​Low-Calorie 30 ​Low Carbohydrate ​Low Sodium Ingredients (4 servings) ​1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat ​​1/4 teaspoon salt ​1/4 teaspoon freshly ground pepper ​3 teaspoons canola oil, divided ​1 medium onion, diced ​1 clove garlic, minced ​1/3 cup orange juice ​1/2 cup barbecue sauce Preparation ​Active 20 m ​Ready In 30 m 1. Preheat oven to 400 °F. 2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.

35. 3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce. 31 4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145 °F, 6 to 10 minutes. Serve the sauce over the pork chops. ​Tip: ​Check the sodium content of your favorite barbecue sauce if you have sodium sensitivity—some can be quite high. This recipe was developed with Annie's Natural Hot Chipotle BBQ Sauce, which has only 240 mg sodium per 2-tablespoon serving. Nutrition information ​Serving size: ​1 pork chop & about 1/4 cup sauce ​Per serving: ​243 calories; 10 g fat(2 g sat); 1 g fiber; 15 g carbohydrates; 20 g protein; 11 mcg folate; 50 mg cholesterol; 10 g sugars; 6 g added sugars; 243 IU vitamin A; 13 mg vitamin C; 30 mg calcium; 1 mg iron; 190 mg sodium; 345 mg potassium ​Nutrition Bonus: ​Vitamin C (21% daily value). ​Carbohydrate Servings: ​1 ​Exchanges: ​1/2 other carbohydrate, 3 1/2 lean meat Fat Burning Kitchen Reviewed, Does it Work to Burn the Fat? 13. Beef & Cabbage Stir-Fry with Peanut Sauce

36. The subtly sweet peanut sauce blends deliciously in this beef, cabbage and carrot sauté. Spice up the dish with a few dashes of your favorite hot sauce. Serve with udon noodles. Nutrition profile ​Dairy-Free ​Diabetic Appropriate ​Gluten-Free ​Healthy Aging ​Healthy Immunity ​Heart Healthy 32 ​High Blood Pressure ​Low Added Sugars Ingredients (4 servings) ​1/4 cup smooth natural peanut butter ​1/3 cup orange juice ​3 tablespoons reduced-sodium soy sauce ​1 tablespoon rice vinegar ​2 teaspoons sugar ​4 teaspoons canola oil, divided ​3 cloves garlic, minced ​1 pound sirloin steak, trimmed and thinly sliced (see Tip) ​​1 small head Savoy cabbage, thinly sliced ​2-5 tablespoons water ​2 medium carrots, grated ​1/4 cup chopped unsalted roasted peanuts, (optional) Preparation ​Active 40 m ​Ready In

37. 40 m 1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth. 2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl. 3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add 33 cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using). ​Tip: ​For thinly sliced beef, freeze for 30 minutes to make it easier to cut into very thin slices. ​People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Nutrition information ​Serving size: ​1 3/4 cup ​Per serving: ​367 calories; 17 g fat(3 g sat); 7 g fiber; 23 g carbohydrates; 30 g protein; 160 mcg folate; 59 mg cholesterol; 10 g sugars; 2 g added sugars; 6887 IU vitamin A; 67 mg vitamin C; 94 mg calcium; 3 mg iron; 569 mg sodium; 854 mg potassium ​Nutrition Bonus: ​Vitamin A (140% daily value), Vitamin C (110% dv), Folate (40% dv), Potassium (25% dv), Magnesium (19% dv) ​ Carbohydrate Servings: ​1

38. ​Exchanges: ​2 vegetable, 3 lean meat, 2 fat 14. Sweet Potato & Black Bean Chili Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw. 34 Nutrition profile ​Gluten-Free ​Healthy Aging ​Healthy Immunity ​High Fiber ​Low Added Sugars ​Low-Calorie ​Vegan ​Vegetarian Ingredients (4 servings) ​1 tablespoon plus 2 teaspoons extra-virgin olive oil ​1 medium-large sweet potato, peeled and diced ​1 large onion, diced ​4 cloves garlic, minced ​2 tablespoons chili powder ​4 teaspoons ground cumin ​1/2 teaspoon ground chipotle chile ​1/4 teaspoon salt ​2 1/2 cups water ​2 15-ounce cans black beans, rinsed ​1 14-ounce can diced tomatoes ​4 teaspoons lime juice ​1/2 cup chopped fresh cilantro

39. Preparation ∙ ​Active 25 m ∙​Ready In 40 m 1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 35 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes. 2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro. Make Ahead Tip​: ​Cover and refrigerate for up to 3 days or freeze for up to 3 months. ​Note: ​Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets Nutrition information ​Serving size: ​about 2 cups ​Per serving: ​323 calories; 8 g fat(1 g sat); 16 g fiber; 55 g

40. carbohydrates; 13 g protein; 118 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 12409 IU vitamin A; 24 mg vitamin C; 163 mg calcium; 5 mg iron; 573 mg sodium; 1072 mg potassium ​Nutrition Bonus: ​Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv). ​Carbohydrate Servings: ​3 ​Exchanges: ​3 starch, 1 vegetable, 1 lean meat 36 15. Quick Coq au Vin Here's a quick version of Coq au Vin, a red wine braised chicken-and-vegetable stew that usually takes the better part of an afternoon to make. Serve with herbed mashed potatoes and green beans. Nutrition profile ​Healthy Aging ​Healthy Immunity ​Low Added Sugars ​Low-Calorie ​Low Carbohydrate Ingredients (1 serving) ​1/4 cup all-purpose flour ​2 bone-in chicken breasts (about 12 ounces each), skin removed, trimmed ​1/2 teaspoon salt, divided ​1/2 teaspoon freshly ground pepper, divided ​1/4 cup water ​2 tablespoons extra-virgin olive oil, divided ​4 ounces mushrooms, quartered (about 1 1/2 cups) ​2 large carrots, thinly sliced

41. ​1 small onion, halved and sliced ​1 teaspoon crumbled dried rosemary ​1 14-ounce can reduced-sodium chicken broth ​1/2 cup dry red wine, preferably Zinfandel ​1 tablespoon tomato paste ​2 tablespoons chopped fresh parsley Fat Burning Kitchen Review - Does Fat Burning Kitchen Really Work? 37 Preparation ∙ ​Active 45 m ∙​Ready In 45 m 1. Place flour in a shallow dish. Cut each chicken breast in half on the diagonal to get 4 portions about equal in weight. (Two will be smaller but thicker, the other two larger but thinner.) Sprinkle the chicken with 1/4 teaspoon each salt and pepper and dredge in the flour. Whisk water with 2 tablespoons of the leftover flour in a small bowl; set aside. 2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, turning once or twice, until lightly browned on all sides, 5 to 7 minutes total. Transfer to a plate. 3. Add the remaining 1 tablespoon oil to the pan; reduce heat to medium-low. Add mushrooms, carrots, onion and rosemary and cook, stirring occasionally, until the vegetables are softened and browned in spots, about 5 minutes. Add broth, wine, tomato paste and the remaining 1/4 teaspoon each salt and

42. pepper. Stir until the tomato paste is dissolved. Bring to a simmer. 4. Return the chicken and any accumulated juice to the pan. Cover, reduce the heat to maintain a simmer and cook, stirring once or twice, until an instant read thermometer inserted into the thickest part of the breast registers 165 °F, 15 to 20 minutes. Transfer the chicken to a serving plate. 5. Increase the heat under the sauce to medium-high. Stir the water-flour mixture, add it to the pan and cook, stirring, until the sauce is thickened, about 1 minute. Serve the chicken with the sauce, sprinkled with parsley. 38 Nutrition information ​Serving size: ​1/2 breast & 3/4 cup sauce ​Per serving: ​288 calories; 10 g fat(2 g sat); 2 g fiber; 14 g carbohydrates; 29 g protein; 48 mcg folate; 68 mg cholesterol; 4 g sugars; 0 g added sugars; 6262 IU vitamin A; 8 mg vitamin C; 42 mg calcium; 2 mg iron; 640 mg sodium; 623 mg potassium ​Nutrition Bonus: ​Vitamin A (125% daily value), Potassium (19% dv) ​​Carbohydrate Servings: ​1 ​Exchanges: ​1 other carbohydrate, 2 lean meat, 1 1/2

43. fa t 16. Honey-Mustard Turkey Cutlets & Potatoes Potatoes, leeks and turkey burst with intense flavor when roasted with honey, mustard and curry. Serve with: Steamed snow peas and carrots and a glass of white wine.

44. Nutrition profile ​Diabetic Appropriate ​Gluten-Free ​Healthy Aging ​Healthy Immunity ​Heart Healthy ​High Blood Pressure ​Low-Calorie ​Low Sodium 39 Ingredients (4 servings) ​3 medium leeks, white and light green parts only, thinly sliced ​​1 pound Yukon Gold potatoes, thinly sliced ​2 tablespoons canola oil, divided ​1/2 teaspoon freshly ground pepper, divided ​1/4 teaspoon salt, divided ​3 tablespoons honey ​3 tablespoons Dijon mustard ​1 1/2 teaspoons curry powder ​1 pound turkey cutlets Preparation ​Active 25 m ​Ready In 40 m 1. Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray.

45. 2. Place sliced leeks in a colander; rinse and drain well. Toss the leeks, potatoes, 1 tablespoon oil, 1/4 teaspoon pepper and 1/8 teaspoon salt on the prepared baking sheet. Bake for 15 minutes, stirring once. 3. Meanwhile, whisk the remaining 1 tablespoon oil, honey, mustard and curry powder in a small bowl until smooth. Sprinkle both sides of cutlets with the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. 4. Reduce heat to 400 °F. Toss the leeks and potatoes with 2 tablespoons of the honey-mustard sauce. Place the cutlets on top of the vegetables and spread the remaining sauce over the cutlets. Return to the oven and bake until the turkey is cooked through and the potatoes are tender, 12 to 15 minutes more. 40 ​Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray. Nutrition information ​Per serving: ​364 calories; 8 g fat(1 g sat); 3 g fiber; 43 g carbohydrates; 31 g protein; 53 mcg folate; 70 mg cholesterol; 16 g sugars; 13 g added sugars; 1114 IU vitamin A; 29 mg vitamin C; 72 mg calcium; 4 mg iron; 362 mg sodium; 948 mg potassium ​Nutrition Bonus: ​Vitamin C (50% daily value), Potassium (27% dv), Iron (22% dv), Vitamin A (20% dv) ​Carbohydrate Servings: ​3 ​Exchanges: ​2 starch, 2 vegetable, 4 lean meat 17. Steak Bun “​Bun” is a Vietnamese noodle dish typically made with cold rice noodles, lots of crunchy

46. vegetables and thinly sliced beef or pork all tossed in a sweet and tangy sauce. It's perfect for a hot summer night. Serve with sliced mango and iced mint green tea. Nutrition profile ​Gluten-Free ​Healthy Immunity ​Low-Calorie Fat Burning Kitchen - The Perfect Compliment to the Truth About Abs Ingredients (6 servings) ​1 tablespoon canola oil ​1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed ​41 ​6 ounces wide rice noodles ​1/2 cup rice vinegar ​2 tablespoons fish sauce (see Note) ​2 tablespoons sugar, or to taste ​4 cups shredded napa cabbage ​1 1/2 cups shredded carrot ​1 cup thinly sliced radishes ​1 cup slivered fresh basil and/or mint ​1/2 cup finely chopped unsalted roasted peanuts Preparation ∙ ​Active

47. 35 m ∙​Ready In 35 m 1. Heat oil in a large skillet, preferably cast-iron, over medium-high heat until shimmering. Reduce heat to medium, add steak and cook, turning once, 3 to 5 minutes per side for medium-rare. Let rest on a clean cutting board for 5 minutes. 2. Meanwhile, bring a large pot of water to a boil. Cook rice noodles until just tender, 6 to 8 minutes or according to the package directions. Drain the noodles and rinse under cold water. 3. Whisk vinegar, fish sauce and sugar to taste in a large bowl until the sugar is dissolved. Slice the steak into thin matchsticks. Add the steak and any accumulated juice to the bowl along with the noodles, cabbage, carrot, radishes, basil and/or mint and peanuts; toss to combine. Serve immediately. 42 ​Note: ​Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses. Nutrition information ​Serving size: ​about 1 1/2 cups ​Per serving: ​343 calories; 12 g fat(2 g sat); 4 g fiber; 39 g carbohydrates; 21 g protein; 59 mcg folate; 39 mg cholesterol; 9 g sugars; 5448 IU vitamin A; 14 mg vitamin C; 64 mg calcium; 2 mg iron; 751 mg sodium; 539 mg potassium ​Carbohydrate Servings: ​2 1/2 ​Exchanges: ​1 1/2 starch, 2 vegetable, 2 lean meat, 1 1/2 fat

48. 18. Hilary's Heavenly Eggs This unusual combination of eggs braised in tomato sauce served on crusty bread is out of this world. Also try it over angel hair pasta. Serve with: Steamed broccolini. Nutrition profile ​Healthy Aging ​Healthy Immunity ​Low Added Sugars ​Low-Calorie ​Vegetarian Ingredients (4 servings) ​2 tablespoons extra-virgin olive oil ​1 medium onion, thinly sliced ​2 cloves garlic, sliced ​1 ounce pancetta, chopped (optional) 43 ​2 cups prepared marinara sauce ​4 large eggs ​6 large fresh basil leaves, torn into small pieces ​1 tablespoon grated Parmesan cheese ​1/4 teaspoon freshly ground pepper ​4 slices whole-wheat country bread, toasted Preparation ∙ ​Active 35 m ∙​Ready In 35 m

49. 1. Heat oil in large skillet over medium heat. Add onion, garlic and pancetta (if using). Cook, stirring occasionally, until soft and beginning to brown, 4 to 6 minutes. 2. Reduce heat to medium-low. Add marinara and adjust heat to maintain a simmer. Crack an egg into a small bowl, taking care not to break the yolk. Make a well in the sauce roughly large enough to hold the egg and slip it in so that the yolk and most of the white is contained (some white may spread out). Repeat with the remaining eggs, evenly spacing them around the pan. Sprinkle the sauce with basil; cover and cook until the eggs are the desired doneness, 6 to 8 minutes for medium-set. Remove from the heat and sprinkle with Parmesan and pepper. 3. To serve, top each slice of toasted bread with an egg and sauce. Serve immediately. 44 Nutrition information ​Per serving: ​298 calories; 15 g fat(3 g sat); 5 g fiber; 30 g carbohydrates; 13 g protein; 46 mcg folate; 190 mg cholesterol; 11 g sugars; 1 g added sugars; 1177 IU vitamin A; 5 mg vitamin C; 149 mg calcium; 3 mg iron; 800 mg sodium; 542 mg potassium ​Nutrition Bonus: ​Vitamin A (25% daily value), Iron (16% dv), Calcium & Potassium (15% dv) ​Carbohydrate Servings: ​2 ​Exchanges: ​1 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat

50. 19. Black-Eyed Peas with Pork & Greens This boldly flavored spin on Hoppin' John replaces salt pork or bacon with lean pork chops. Plus we've added greens--in this case kale--a traditional accompaniment with the dish. Serve with cornbread and a glass of Spanish rioja. Nutrition profile ​Diabetic Appropriate ​Gluten-Free ​Healthy Immunity ​Heart Healthy ​Low Added Sugars ​Low-Calorie ​Low Sodium 45 Ingredients (6 servings) ​1 pound boneless pork chops, trimmed, cut into 1/2-inch pieces ​​1/2 teaspoon salt, divided ​1/4 teaspoon freshly ground pepper ​1 tablespoon canola oil ​1 medium onion, chopped ​2 tablespoons tomato paste ​1 cup instant brown rice ​8 cups roughly chopped kale leaves, (about 1 small bunch), tough stems removed