Web ExtraYour Faves Slimmed Down
Give the little devil a halo





S’mores, lasagna, sloppy Joes, snickerdoodles…on
a diet?

Yes! You can indulge in comfort food without sabotaging your waistline. The idea of fitting into your jeans by consuming nothing but grapefruit and cottage cheese is so last year.

Most weight-loss experts say the only route to lasting change is to gratify your palate. How? Squeeze in the eats you love by creating reduced-calorie versions.

From snacks to entrees and every luscious dish in between, these resolution-friendly cookbooks offer skinny takes on your most-craved chow.



Calorie Counter Cookbook

published by Globe Pequot Press


Indoor S’mores

You don’t need a campfire to enjoy this classic snack. Relive your favorite camping experiences from the comfort of your own home with this quick and easy s’mores recipe.
All you need are the building blocks of s’mores: chocolate, graham crackers and marshmallow. The calorie content of this snack is actually quite low, especially if you use bittersweet chocolate chips, which contain less fat and calories than milk chocolate.
Layering your s’mores is half the fun — the other half being eating them, of course! This is the kind of snack that’s fun to make with friends. But don’t be shy about treating yourself to it — it’s the perfect light-hearted midnight snack.

1 whole graham cracker, broken in half
1 marshmallow
1 teaspoon mini bittersweet chocolate chips


Place half the graham cracker on a cookie sheet and layer with the chocolate chips and marshmallow. Place the other half of the cracker next to it on the cookie sheet.
In an oven preheated to 400 degrees, bake the open s’more for 5 to 8 minutes, or until the chocolate is melting. Allow the s’more to cool a little before putting on the top and serving.

Makes 1 serving.

Per serving: Calories 116, Fat 4g (Saturated Fat 1g), Carbohydrate 21g, Protein 1g, Fiber 1g, Cholesterol 1mg, Sodium 91mg



Make Your Own Marshmallows:

Soften 3 ounces of unflavored gelatin in 1 cup of hot water over a double boiler. Dissolve 3 cups of superfine sugar into 2 cups of hot water. Pour the gelatin mixture and sugar mixture into the bowl of an electric mixer and immediately start whipping them together on high speed. Once the mixture becomes fluffy, spoon it out into a lightly oiled baking dish sprinkled with powdered sugar. Let the mixture set uncovered overnight. Turn the marshmallows out onto a clean surface and slice into cubes.

Coconutty S’Mores:
Sprinkle 1/2 teaspoon of coconut shavings onto the chocolate chips on the graham cracker before adding the marshmallow and toasting.


Herbed Popcorn

Movie-style has nothing on this sophisticated popcorn snack. If you thought butter and salt were the only way to enjoy a bowl of popcorn, think again. Subtle herbs and spices and grated Parmesan cheese add color and flavor to air-popped or plain stovetop popcorn.
If you don’t have an air-popper, popping corn on the stovetop is easy and imparts a nice toasted taste to the corn. If popping your corn on the stovetop, you’ll need to add a bit of oil to the recipe (increasing the caloric value of the snack).
Use any type of vegetable oil, but make sure not to let it get hot enough that it starts to smoke.

2 cups air-popped popcorn
2 teaspoons finely grated Parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper
Sea salt, to taste


Spray your freshly popped corn with a mist of olive oil.

Immediately (while it’s still hot) toss the lightly oiled popcorn with the cheese and seasonings.

Note: Make sure your popcorn is fresh, as stale popcorn doesn’t pop. And, use your hands to toss the ingredients so that you can avoid breaking the delicate popped kernels.

Makes 2 cups.

Per Serving: Calories 84, Fat 2g (Saturated Fat 1g), Carbohydrate 14g, Protein 4g, Fiber 3g, Cholesterol 3mg, Sodium 518mg



Stovetop Popcorn:
Over medium-high, heat 2 teaspoons of oil. Pour 1/2 cup of kernels into the saucepan and cover it with the lid. Lift the saucepan and move it back and forth vigorously to shake up the kernels inside. Leave it on the heat as the kernels begin to pop, shaking the saucepan regularly to disperse the heat evenly. When the popping slows to every few seconds, cut the heat.

Curry Popcorn:
Spice up your popcorn by adding savory Indian flavors to it. Prepare the popcorn as described, except substitute the seasonings listed with 1/2 teaspoon curry powder, 1/4 teaspoon turmeric and 1/4 teaspoon cayenne pepper. Add sea salt, to taste.



Betty Crocker: The 300 Calorie Cookbook
300 Tasty Meals for Eating Healthy Every Day
published by Wiley


Roasted-Vegetable Lasagna

Roasted Vegetables:
2 medium bell peppers (any color), cut into 1-inch pieces
1 medium onion, cut into 8 wedges,
separated into pieces
2 medium zucchini, sliced (4 cups)
8 ounces mushrooms, sliced (3 cups)
1/2 teaspoon salt
1/4 teaspoon pepper

Tomato Sauce:
1 large onion, chopped (1 cup)
2 tablespoons finely chopped garlic
1 can (28 ounces) crushed tomatoes,
3 tablespoons chopped fresh or 1 tablespoon dried basil leaves
3 tablespoons chopped fresh or 1 tablespoon dried oregano leaves
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes


12 uncooked lasagna noodles
3 cups (16 ounces) shredded mozzarella cheese
1 cup (4 ounces) freshly grated Parmesan cheese


Heat oven to 450 degrees. Spray 15x10x1-inch pan with sides with cooking spray. Place bell peppers, onion wedges, zucchini and mushrooms in single layer in pan. Spray vegetables with cooking spray; sprinkle with salt and pepper. Bake uncovered 20 to 25 minutes, turning vegetables once, until vegetables are tender.

Meanwhile, prepare tomato sauce. Spray 2-quart saucepan with cooking spray. Add chopped onion and garlic; cook over medium heat 2 minutes, stirring occasionally. Stir in remaining sauce ingredients. Heat to boiling; reduce heat. Simmer uncovered 15 to 20 minutes or until slightly thickened.

Meanwhile, cook and drain noodles as directed on package. Rinse noodles with cold water; drain. Mix cheeses; set aside.

Reduce oven temperature to 400 degrees. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Spread 1/4 cup of the sauce in baking dish; top with 3 noodles. Layer with 3/4 cup sauce, 1-1/4 cups vegetables and about 3/4 cup cheese. Repeat layering with remaining noodles, sauce, vegetables and cheese 3 more times.

Bake uncovered 20 to 25 minutes or until hot and bubbly and cheese is light golden brown. Let stand 10 minutes before serving.

Makes 10 servings.

Per serving: Calories 300 (Calories from Fat 100), Fat 11g (Saturated Fat 6g, Trans Fat 0g), Cholesterol 25mg, Sodium 690mg, Total Carbohydrate 32g, Dietary Fiber 4g, Sugars 6g; Protein 19g


Vegetarian Chili

2 medium white or red potatoes, cut into 1/2-inch pieces (about 10 ounces)chili
1 medium onion, chopped (1/2 cup)
1 small bell pepper (any color), chopped (1/2 cup)
Two (14.5-ounce) cans diced tomatoes, undrained
One (15- to 16-ounce) can garbanzo beans
One (15- to 16-ounce) can kidney beans
One (8 ounce) can tomato sauce
1 tablespoon chili powder
1 teaspoon ground cumin
1 medium zucchini, cut into 1/2-inch slices


In a 4-quart Dutch oven, mix all ingredients except the zucchini. Heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and simmer 10 minutes.

Add zucchini; cover and simmer 5 to 7 minutes, stirring occasionally, until potatoes and zucchini are tender.

Makes 6 servings.

Per serving: Calories 280 (Calories from Fat 25), Fat 2.5g (Saturated Fat 0g, Trans Fat 0g), Cholesterol 0mg, Sodium 650mg, Total Carbohydrate 51g, Dietary Fiber 12g, Sugars 8g, Protein 14g


Golden Door Cooks at Home
Favorite Recipes From the Celebrated Spa

published by Clarkson Potter


Cardamom Cinnamon Mulled Apple Cider
Many cider recipes call for added sugar, but I find apple cider is plenty sweet without it. This warm cider is perfect for chilly days.

Golden Door
1 orange
1-1/2 quarts organic apple cider
3 cardamom pods
2 whole cloves
2 whole star anise
One (3-inch) cinnamon stick, plus 6 more for serving
6 orange slices, for serving


Using a vegetable peeler, remove the zest from the orange in strips; avoiding as much of the white pith as possible. Put them in a medium saucepan. Juice the orange and add the juice to the saucepan with the zest. Pour in the apple cider and add the cardamom pods, cloves, star anise and cinnamon stick.

Over medium-low heat, bring the mixture to a low simmer. Cook so that it is just lightly bubbling around the edges for 25 minutes. Strain the cider into six mugs. Add an orange slice and a cinnamon stick to each mug and serve hot.

Makes 6 servings.

Per serving: Calories 132, Fat 0g (Saturated Fat 0g), Protein 0g, Carbohydrate 33g, Fiber 0g, Cholesterol 0g, Sodium 3mg


web extra

Hot Cocoa

On a cold winter day, few things compare to a hot, creamy cup of chocolaty cocoa. This version is low in fat but full of rich chocolate taste. While cocoa made with skim milk can be a bit thin, whisking in nonfat dry milk makes the cocoa nice and creamy while still keeping it light.



3 cups low-fat milk
1/4 cup unsweetened Dutch-processed
cocoa powder
1/4 cup nonfat or low-fat dry milk
1/4 cup raw sugar
2 tablespoons dark chocolate chips
1/4 teaspoon ground cinnamon


Put the milk into a medium saucepan and heat over medium-low heat to just below a simmer. Remove from the heat. Add the cocoa powder, dry milk, sugar, chocolate chips and cinnamon. Whisk until the dry milk is dissolved and the chocolate is melted, about 30 seconds.

Serve immediately or return to low heat to keep warm. Whisk again before dividing among six espresso cups. Serve.

Makes 6 servings.

Per serving: Calories 133, Fat 3g (Saturated Fat 1.6g), Protein 7g, Carbohydrate 21g, Fiber 1g, Cholesterol 8mg, Sodium 84mg



Weight Watchers in 20 Minutes
250 Fresh, Fast Recipes
published by Wiley


Sloppy Joes Tex-Mex Style

2 teaspoons olive oil
1 pound ground skinless chicken breast
1 teaspoon taco or Mexican seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
1-1/2 cups prepared black bean and corn salsa
1/4 cup fat-free sour creamsloppy joes
1 tablespoon lime juice
Four (7-inch) whole-wheat tortillas, warmed
2 tablespoons coarsely chopped fresh cilantro
1 scallion, chopped


Heat the oil in a large, nonstick skillet over medium-high heat. Add the chicken, taco seasoning, salt and pepper; cook, breaking the chicken apart with a wooden spoon, until no longer pink, about 6 minutes. Stir in the salsa and cook until heated through, about 3 minutes longer. Remove the skillet from the heat and set aside.

Combine the sour cream and lime juice in a small bowl.

Place 1 warm tortilla on each of 4 plates. Spoon about 3/4 cup of the chicken mixture onto each tortilla; top with about 1-1/2 tablespoons of the sour cream mixture. Sprinkle with the cilantro and scallion.

Note: To make another quick dinner later in the week, prepare a double amount of the chicken mixture. Transfer half to an airtight container, then cover and refrigerate up to 3 days.

Makes 4 servings.

Per serving: Calories 299, Fat 7g (Saturated Fat 2g, Trans Fat 0g), Cholesterol 70 mg, Sodium 567mg, Carbohydrate 29g, Fiber 6g, Protein 31g, Calcium 69mg


Double Cheese and Macaronimac and cheese

1-1/2 cups ditalini or small bow ties (farfalle)
1-1/2 cups fat-free milk
1 tablespoon cornstarch
1 teaspoon mustard powder
1/4 teaspoon black pepper
One (14-1/2-ounce) can diced tomatoes with green pepper and onion, drained
3/4 cup shredded reduced- fat cheddar cheese
3/4 cup shredded reduced-fat Monterey Jack cheese
Chopped fresh parsley (optional)


Cook the pasta according to the package directions, omitting the salt if desired; drain and keep warm.

Meanwhile, whisk together the milk, cornstarch, mustard and pepper in a large saucepan until smooth; then set over medium-high heat. Cook, stirring, until the sauce thickens and bubbles, about 4 minutes. Stir in the tomatoes and cook, stirring, until heated through, about 2 minutes. Add the cheddar and Monterey Jack; cook, stirring, just until melted. Stir in the pasta and cook until heated through, about 1 minute longer. Serve sprinkled with parsley, if using.

Makes 4 servings.

Per serving: Calories 322, Fat 5g (Saturated Fat 2g, Trans Fat 0g), Cholesterol 12mg, Sodium 703mg, Carbohydrate 50g, Fiber 4g, Protein 19g, Calcium 404 mg



Cooking Light Annual Recipes 2010
published by Oxmoor House


Beer-Battered Fish and Chips

1 pound cod fillets, cut into 3-inch pieces
1 cup dark beer (such as Negro Modelo), divided
1 pound baking potatoes, cut into 1/4-inch strips
Cooking spray
1/4 cup canola oil, divided
3/4 teaspoon salt, divided
3/4 cup all-purpose flour
1/2 teaspoon freshly ground black pepperfish n chips


Preheat oven to 450 degrees. Combine fish and 1/4 cup beer in a medium bowl. Cover and chill 1 hour.


Place potatoes on a jellyroll pan coated with cooking spray. Drizzle with 1 tablespoon oil and sprinkle with 1/4 teaspoon salt; toss well. Bake for 20 minutes or until browned and crisp, stirring after 10 minutes.


Drain fish; discard liquid. Sprinkle fish with 1/4 teaspoon salt. Lightly spoon flour into dry measuring cup; level with a knife. Combine remaining 3/4 cup beer, flour and 1/2 teaspoon freshly ground black pepper in a medium bowl. Add fish to beer mixture, tossing gently to coat.


Heat remaining 3 tablespoons oil in a large, nonstick skillet over medium-high heat. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes or until browned. Turn fish over, and cook 3 minutes or until done.


Sprinkle fish with remaining 1/4 teaspoon salt. Serve immediately with chips.


Makes 4 servings.


Per serving: Calories 398, Fat 15g (Saturated Fat 1.1g), Protein 24.6g, Carbohydrate 40.7g, Fiber 2.2g, Cholesterol 40mg, Iron 2.4mg, Sodium 524mg, Calcium 30mg



Tomato Flatbread With Goat Cheese

Choose different colors of heirloom tomatoes for the most striking presentation.

1 package (about 2-1/4 teaspoons) dry yeast
3/4 cup warm water (100 to 110 degrees)
2-1/2 cups all-purpose flour
1-1/4 teaspoons salt
1/2 teaspoon freshly ground black pepper
2 tablespoons olive oil
Cooking spray
3 medium tomatoes, cut into 1/8-inch-thick slices (about 1-1/4 pounds)
1 cup (4 ounces) crumbled goat cheese
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
8 fresh basil leaves
Freshly ground black pepper (optional)


Dissolve yeast in 3/4 cup warm water in a bowl; let stand 5 minutes or until bubbly. Lightly spoon flour into dry measuring cup; level with a knife. Combine flour, salt and 1/2 teaspoon pepper in a large bowl; make a well in center of mixture. Add yeast mixture to flour mixture; stir just until moist. Add oil; stir until a dough forms.


Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes). Place dough in a bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.)


Punch dough down; cover and let rest 5 minutes. Roll dough into a 16 x11-inch rectangle; place dough on a jellyroll pan coated with cooking spray. Cover and let rise 1 hour or until doubled in size.


While dough rises, arrange tomato slices in a single layer on several layers of paper towels; cover with additional paper towels. Lightly press down occasionally.

Preheat oven to 375 degrees. Arrange tomato slices over dough. Sprinkle evenly with cheese. Bake at 375 degrees for 28 minutes or until lightly browned. Remove flatbread from pan; cool 5 minutes on a wire rack. Sprinkle with chives and parsley. Arrange basil over flatbread; sprinkle with additional pepper, if desired.

Makes 12 servings.

Per serving: Calories 160, Fat 5.5g (Saturated Fat 2.3g), Protein 5.4g, Carbohydrate 22.2g, Fiber 1.4g, Cholesterol 7mg, Iron 1.7mg, Sodium 298mg, Calcium 38mg




Eat Well, Lose WeightEat Well, Lose Weight
from Better Homes and Gardens
published by Wiley



1/3 cup butter, softened snickerdoodle
1 cup sugar
1 teaspoon baking powder
1/2 teaspoon ground nutmeg
1/4 teaspoon baking soda
1/3 cup fat-free dairy sour cream
1 egg, lightly beaten
1 teaspoon vanilla
2 cups all-purpose flour
Nonstick cooking spray
2 tablespoons sugar
2 teaspoons unsweetened cocoa powder (optional)


In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking powder, nutmeg and baking soda; beat until combined. Beat in sour cream, egg and vanilla until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour. Cover and chill for 1 to 2 hours or until dough is easy to handle.

Preheat oven to 375 degrees. Lightly coat cookie sheets with nonstick cooking spray; set aside. In a small bowl, combine 2 tablespoons sugar and, if desired, the cocoa powder. Shape dough into 1-inch balls. Roll balls in sugar or sugar-cocoa mixture to coat. Place balls 2 inches apart on prepared cookie sheets.

Bake for 10 to 11 minutes or until edges are golden brown. Transfer cookies to a wire rack; cool.

Makes about 48 cookies.

Per serving: Calories 53, Total Fat 1g (Saturated Fat 1g), Cholesterol 8mg, Protein 0g, Carbohydrate 8g, Fiber 0g, Sodium 25mg


Chocolate Cream Cheese Piechocolate cream cheese pie

One 4-serving-size package fat-free, sugar-free instant chocolate pudding mix
1-3/4 cups fat-free milk
1 teaspoon vanilla
1/2 of an 8-ounce package reduced-fat cream cheese (Neufchâtel), softened
1/2 of an 8-ounce container frozen, light, whipped dessert topping, thawed
One 6-ounce chocolate-flavor crumb pie shell
1 cup fresh raspberries
1 tablespoon grated semisweet chocolate


In a medium bowl, prepare pudding mix according to package directions using the 1-3/4 cups milk. Stir in vanilla; set aside.

Place cream cheese in a large, microwave-safe bowl. Microwave, uncovered, on 100 percent power (high) for 15 seconds; stir. Microwave on 100 percent power (high) for 15 seconds more. Beat cream cheese with an electric mixer on medium speed for 15 seconds. Add half of the pudding mixture; beat until smooth. Add remaining pudding mixture; beat until smooth. Fold in half of the whipped topping.

Spread mixture in pie shell. Chill about 4 hours or until set.

Top individual servings with remaining whipped topping, raspberries, and grated chocolate.

Makes 10 servings.

Per serving: Calories 180, Fat 8g (Saturated Fat 4g), Cholesterol 9mg, Protein 4g, Carbohydrate 22g, Fiber 1g, Sodium 285mg