COWBOY CONFETTI: SKINNY SOUTHWESTERN RED LENTIL AND CHOPPED VEGGIE SALAD

Posted on May 17, 2012 by Lisa McRee
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Forgive me, Whole Foods, for I have sinned….

It’s been 2 months since my last confession…of taking one of your best dishes and taking out more than half the calories…

But before you make me count a dried bean rosary–or peacefully protest on my lawn– let me state my case…

I was in desperate need of a “Southwestern” dish for the pot luck dinner before the school play.

(It was sort of “How the West was Won”…but, occasionally, seemed to happen in real time…)

And, in old timey days (when I weighed 34 pounds more), I would have felt pretty good about picking up your original dish, just as it is. Like all dried legumes, lentils are loaded with nutrition…providing protein, folate, even iron. And, according to Dr. Perricone (and Oprah), lentils are a “superfood” that we want to make part of our diet.

But just 1 cup of lentils has 230 calories!  And, if something tastes good, I have a very hard time stopping with just one cup…

But by mixing those lentils with more than double the amount of other veggies (many of them almost calorie free), a cup of this heavenly dish has less than 100 calories a cup, even more taste and texture, and still delivers a mother lode of nutrition! And without all of the extra oil in the original version, this dish can keep in the fridge without getting gummy and weird…

Which meant I could make it hours ahead, ride into the pot luck dinner without breaking a sweat, and the other parents could enjoy this dish without anyone needing an extra horse to carry them home!

So, Whole Foods, please forgive me for tinkering with your tasty dish…and maybe even bless the fact that I know now what I eat… (and what size I want to be…)

Amen.

(And Yippee-Ky-Oh-Ky-Ay!)

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QUICK AND EASY: SKINNY EGG WHITE SCRAMBLE WITH SOY CHORIZO, GREENS AND BEANS

Posted on May 8, 2012 by Lisa McRee
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One of the secrets to losing weight and keeping it off, is to eat a breakfast that’s low in calories but loaded with protein and fiber so that you have the nutrition you need to wake up your metabolism and the fiber you want to keep your tummy full through the morning…And here’s a delicious dish that will do just that: Egg White Scramble with Soy Chorizo, Greens and Beans.

Made in just minutes for 1, 2, 3 or 4, each serving (which is a very big plateful of food) delivers a full 30 grams of protein but only 250 calories!

And it’s a dish you can dress up or down..

Cooked as a frittata, it’s pretty enough for a Sunday brunch…

Rolled into a wrap, it makes a great breakfast on the go…

So on your busiest mornings, give this quick and easy breakfast a try and give your day a jump start in a skinny but nutritious way!

 

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QUICK AND EASY: SKINNY AND CREAMY LEEK SOUP WITH APPLEWOOD SMOKED BACON

Posted on April 27, 2012 by Lisa McRee
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Here’s a new take on a springtime classic: Skinny and Creamy Leek Soup with  Applewood Smoked Bacon.

It’s a perfect recipe for this time of year… Farmers markets are flooded with fresh leeks and cool spring showers give you a nice excuse to make a simple soup for supper, lunch or for a snack.

But unlike the traditional recipe I once used–which called for fewer leeks, a pound of potatoes, 6 slices of bacon and 2 cups of heavy cream–this one uses twice the leeks, just a couple of carrots to thicken and sweeten the soup, only 1 slice of organic bacon (which is tossed out once it’s surrendered its flavor), and a little fat free half-and-half to add creaminess.

And though I could bore you for weeks with why leeks are so good for you and loaded with vitamins and antioxidants, I’m betting that if you’re trying to lose weight, all you care about is that this new re-designed classic is still super filling, but has less than 100 calories a cup instead of almost 400..and almost none of the fat and cholesterol.

So keep this souper skinny dish in your inventory this spring…your summer shorts will thank you! Continue reading →

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QUICK AND EASY AND CHINESE-Y: SKINNY STIR FRY OF BROCCOLINI, SHIITAKES AND CHICKEN

Posted on April 25, 2012 by Lisa McRee
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We’ve all read the stories about how bad Chinese take-out is for anyone trying to lose weight..

But as someone who lived in New York and now lives in L.A., a life without Chinese food just doesn’t seem sustainable…or fair!

But what if I told you that, even if you hate to cook, you can make your own Chinese dinner at home for a fraction of the fat and calories (not to mention the cost) and be eating it in less time that it would take the delivery guy to find your house or apartment?

It’s true.. With Skinny Broccolini, Shiitakes and Chicken, you can have 2 heaping cups of Chinese Stir Fry goodness over a cup of Magic Brown Rice  (shhh, it’s half cauliflower) for under 300 calories!

The sauce is made of fresh garlic, ginger and 4 bottled ingredients available in most grocery stores–Thai Sweet Chili Sauce, Oyster Sauce, Tamari (wheat free soy sauce) and Seasoned Rice Wine Vinegar–which last forever in the fridge or pantry.

And if you’re keeping that inventory of Magic Rice in the freezer (I know you are) you’ll be having dinner in less than 30 minutes!

Once you discover how easy and delicious this skinny dish is, it’s going to be one of your new favorite fast foods...

And you can put that money you usually tip the delivery guy toward your new pair of skinny jeans!

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FABULOUS FAKE: SKINNY SUN DRIED TOMATO DIP

Posted on April 16, 2012 by Lisa McRee
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When it comes to losing weight now and keeping it off for life, “filling yourself up and faking yourself out” is key…And here’s a recipe that proves just how easy, delicious and beautiful it can be: Skinny Sun Dried Tomato Dip.

The original version is from one of my favorite cookbooks by The Barefoot Contessa…and a few years ago, I made it so often, I knew it by heart.

But once I decided to break out of my 30+ pound fat suit, and started breaking down the ingredients in my favorite dishes, I knew I had to skinny-fy this delish dip.

The 8-ounces of cream cheese? 800 calories and 90 grams of fat. The 1/2 cup of sour cream? 240 calories and 20 grams of fat. And the 1/2 cup of real mayonnaise? Another 720 calories and 80 grams of fat!

And even though sun-dried tomatoes are a relative bargain here, adding in the 1/4 cup means the original recipe adds up to 1820 calories and 200 grams of fat for just two cups!  If I nibbled on a half cup of it with otherwise calorie free crudite–which I often did–I’d eaten more than 450 calories and 50 grams of fat before dinner was served!

I knew there had to be a better way. But simply substituting fat free cream cheese and fat free mayo was not it. Something about the texture of fat free cream cheese and the aftertaste of the fat free mayo interfered with the end result.  Many experiments followed and what I found, and my taste testers confirmed, is that an interesting mix of non-fat cottage cheese, non-fat sour cream, just a tiny bit of “light” mayo and twice the amount of sun-dried tomatoes delivered the best result in taste and calorie count.

All in? Just 465 calories for the whole dish and almost no fat.. which means a 1/2 cup serving is just 115 calories instead of 450!

And by re-designing this dip, you not only lose most of the calories and fat, you bump up the nutrition! Cottage cheese made of skim milk provides twice the amount of protein that cream cheese offers and sun dried tomatoes are rich in fiber, vitamins, minerals, and antioxidants!

So next time you throw a party and want to Skinny Dip, try this!

No one will know you’ve made the switch, and you and your guests will be healthier and thinner for it!

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SKINNY QUINOA AND CAULIFLOWER RICE WITH ASPARAGUS, PEAS AND HERBS

Posted on April 7, 2012 by Lisa McRee
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If  you’re looking for a side dish that is beautiful, healthy and truly bursting with the flavors of spring for your Sunday buffet, this is it! Skinny Quinoa and Cauliflower Rice with Asparagus, Peas and Herbs.

Though often referred to as an ancient “grain” prized by the Incas, Quinoa is not a grain like wheat, rice, or barley at all, but the seed of a plant more closely related to green leafy veggies like spinach, beets and chard. Containing all 9 essential amino acids that form a “complete” protein, it also provides extraordinary phytonutrients that are known to help combat everything from heart disease and cancer to migraine headaches and menopausal symptoms. (Not admitting I’m having the latter, just saying, like unicorns, I know they exist..)

And by combining Quinoa (225 calories a cooked cup) with super nutritious but super low calorie cauliflower that’s shredded to mimic rice (only 28 calories a cup), as well as asparagus and protein packed peas (7 grams of protein a cup) you add even more anti-inflammatory and antioxidant compounds and meat-like nutrition to this dish while cutting the calorie count in half!

And this is a dish that is SO skinny that you can pile 2 heaping cups of it on a plate, add a few extra large shrimp or prawns and have a complete and super filling meal for under 400 calories!

So spring forward to your weight loss goals with this skinny dish that every body at your table will be grateful for!

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KOSHER FOR PASSOVER: SKINNY CHICKEN LIVER, CARAMELIZED ONION AND PORCINI PATE

Posted on April 5, 2012 by Lisa McRee
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If you ask my Jewish husband, he’ll tell you that, until I married him, I “didn’t know from Jewish food.” And he’s right. As a girl who was raised a Southern Baptist in Texas, my experience with Jewish cuisine was limited to toasting a bagel.

But when we had children and decided to raise them respecting the traditions of both of our religions, I really got into it. Hannukah and Christmas, Passover and Easter, we celebrated all of the holidays that honored God and Food.

Until the year he told me he craved chopped chicken liver and I was at a loss.

Thankfully, my mother-in-law gave me an amazing cookbook, The Gifilte Variations, and I realized chopped chicken liver was just a version of French pate, something that even this shiksa could understand.

But even though the nutritional profile for chicken livers prove they’re high in protein, vitamin A, and B vitamins like folate–all good things for health–they’re also loaded with cholesterol.

And the recipe we loved from the book also called for adding in chicken fat (shmaltz) or oil, and whole eggs…all heavy in cholesterol..which may be “kosher for Passover” but may also land you at the gates of heaven before your time.

But now, by using a few skinny tricks–cooking the onions in chicken broth instead of fat, substituting egg whites for whole eggs and using half the amount of liver and twice the amount of onions–this recipe now has just 100 calories a half cup serving instead of 200 and just a fraction of the fat and cholesterol..and a better taste!

So call it Pate or call it Chicken Liver, it’s now an appetizer I serve before both our Passover and Easter feasts and, at both celebrations, it’s just Delish!

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SOUPER SKINNY TASTE OF TUNISIA: KALE, CHARD AND CHICKPEA STEW WITH LAMB…OVER OH-SO-CLEVER COUSCOUS

Posted on March 29, 2012 by Lisa McRee
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For most normal cooks, inspiration can come from just about anywhere…a restaurant, a cookbook, even a book club.  But one of the consequences of being a journalist who cooks is that, occasionally, I end up “cooking the news.”

And, in 2011, as the pro-democracy movement that became known as the Arab Spring swept through North Africa and the Middle East, I ended up in the kitchen (along with Wolf Blitzer) skinny-fying a traditional dish of the region that’s now a family favorite:  Kale, Chard and Chickpea Stew with Lamb over Clever Couscous.

It’s a dish that not only celebrates the rich tastes of Tunisia, it’s also rich with disease fighting and energy boosting nutrition. Already known to be a great weight loss food, chickpeas are loaded with protein, fiber and iron and–like the other fresh ingredients in this dish like sweet potatoes, zucchini, onions, chili peppers, the amazing kale, chard and the super powered cooked tomatoes –they provide unique antioxidants that are proven to help fight heart disease and cancer.

And grass fed lamb, compared to factory farmed beef, is considered by many to be a much healthier choice when choosing a red meat…

With recent studies showing it to have fewer trans fats and more omega 3′s than other meat sources.

And even the spices in this stew are good for you!

A natural digestive aid, cumin seeds also have a bit of iron and, according to recent studies, may provide some cancer protection. And research of coriander shows this flavorful seed of cilantro can help stabilize blood sugar levels and lower cholesterol. Even caraway seeds contain nutrients, minerals and antioxidants.

And rather than serving this stew over traditional couscous (which is not a whole grain but a semolina pasta of limited nutritional value), we’re using whole wheat couscous which, when mixed 50/50 with cooked cauliflower rice, is very clever indeed…with half the calories of couscous alone and loaded with even more antioxidants and tummy filling fiber!

But even though this hearty stew is heavy in nutrition and flavor, because it abides by The Skinny Truth of “Eat More Things That Grow and Fewer Things That Walk,”–with the proportion of veg to meat turned upside down–it’s still light, with just 75 calories a cup!

Which means you can now enjoy 2 cups of stew over a 100 calorie cup of clever couscous for only 250 calories!

So this spring, let this skinny dish help you lose weight and celebrate your own freedom…from diets! Forever!

I think Wolf Blitzer would be proud.

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FIT FOR THE FAMILY: EASY AND HERB-Y ROASTED CHICKEN WITH CRISPY SKIN

Posted on March 14, 2012 by Lisa McRee
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To lose weight now and keep it off for life, the most important Skinny Truth to remember is to Eat More Things That Grow and Fewer Things That Walk.

But “easing up on the animal,” doesn’t mean you have to give up your favorite meals–like a comforting roasted chicken dinner– you’re just going to cook and serve them in a new and skinnier way.

Once a week, I make an Easy and Herb-y Roasted Chicken. I love that I can spend just 5 minutes seasoning a bird, pop it in the oven and not think about it until it’s done; and how my house is filled with a delicious aroma that reminds me of the joy of Thanksgiving without the stress of extended family. (Dear extended family who read this: of course, I do not mean you…)

But instead of following the Barefoot Contessa’s recipe I once used–which called for coating the bird in butter to get the skin crisp and golden–I now season it only with herbs and spices but achieve the same result by using one of my favorite Skinny Tools, a simple 6 dollar roasting stand which cooks the bird upright…

Not only does this vertical roasting technique allow the fat to drip away–which gives your bird perfectly crispy skin–you’ll also have extra room to roast 2 or 3 skinny side dishes in the same oven at the same time… Which makes it easy to make sure that 80 percent of what goes on your plate–and in your mouth–is plant and not animal… keeping the calorie count for that big meal low but the satisfaction high.

And the added bonus of filling your plate with 80 percent veg?  After feeding a family of 4, you’ll  still have plenty of leftover chicken to turn into salads, soups or other dishes that will save you time and effort for days to come!

So embrace the bird this super skinny and easy way!

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“PLENTY” SKINNY: ROASTED BUTTERNUT SQUASH WITH INDIAN SPICES, YOGURT AND SEEDS ala OTTOLENGHI

Posted on March 1, 2012 by Lisa McRee
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Staring at my winter squash this weekend, I had a mid-winter cookery crisis… though I still loved the sweet and gorgeous gourd, the thrill, it seemed, was gone…

But timing is everything…and faster than I could Google “butternut blues,” there  it was: a brand new way to spice up my squash from Yotam Ottolenghi–also known as the “The Man Who Sexed Up Veg.”

Born in Israel of German and Italian parents, Ottolenghi studied philosophy and achieved a master’s degree in comparative literature before moving to the U.K. to train at Le Cordon Bleu. (I know, what a slacker….)

Today, he and his Palestinian friend and partner, Sami Tamimi, run 4 eateries in London that embrace the flavors of the Middle East, Europe, India and England and reflect their international backgrounds.

Together, they wrote the bestselling cookbook, “Ottolenghi,” and last year, Ottolenghi published “Plenty,” a book of vegetable recipes born of “The New Vegetarian,” the hugely popular column he writes for The Guardian…which is rather impressive considering he is not a vegetarian.

The original version of this recipe, which ran in The Guardian this past weekend, needed just a little tinkering to slenderize and simplify: Removing butter and oil and substituting non-fat yogurt for the full fat type saves hundreds of calories and quite a bit of fat; using easy to find ground cardamom instead of pods and skipping the impossible to find nigella seeds saves aggrevation; and, by roasting it all in the oven rather than doing part of it on the stove, you save time and clean-up.

In the end, having made it three times in 4 days, I can tell you it is delicious and easy and, though I will seek out the elusive nigella seeds on my next visit to my favorite Indian spice shop, for now, this skinny dish is PLENTY good!

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Posted in Fit For Kids, One Oven/One Time, Skinny Sides, Skinny Snacks, Souper Skinnies | Tagged , , , , , | Leave a comment