QUICK AND EASY: WARM DUCK BREAST SALAD WITH SPINACH, KALAMATA OLIVES, ROASTED PEPPERS, CANDIED WALNUTS AND FETA

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If you don’t think salad is a hearty enough meal for the dead of winter, this one will certainly change your mind… With a warm duck breast sliced atop a flavor packed mix of greens, vegetables, nuts and cheese, it’s a dish that’s rich and satisfying but also pretty skinny.

I only recently stumbled upon this fabulous combination of flavors at The Waterfront Restaurant in our favorite home away from home,  Camden, Maine.  It was Christmastime and there was a fresh blanket of snow on the ground…but the sun was bright, the sky a vivid blue and the outside temperature was an almost balmy 34 degrees. Somehow, I didn’t feel like a cold seafood salad but didn’t really want a hot chowder either.

I ended up ordering this dish instead and, by the time lunch was finished–and everyone at the table had sampled my plate–we all decided that this warm salad would be perfect any time of year.

If you’ve never cooked duck breast before, there are a couple of things to know…

First, duck breast is actually a very dark meat, with a richer and oilier taste and texture than the thigh or leg meat from chicken or turkey.  And duck skin is extremely fatty: a 3.5 ounce breast with skin has almost 350 calories! But, with the skin removed, the same size breast has just 200 calories.  And duck is also highly nutritious: that same small breast is a rich source of B vitamins, has 15 percent of your daily iron and a whopping 24 grams of protein…more than half of what most women need in an entire day!

In this preparation, we make the most of the rich flavor of the duck while minimizing the fat and cholesterol by cooking the breast in the skin but discarding the rendered fat and skin before serving.  And by letting just enough (1/2 teaspoon) of the flavorful drippings mingle on the greens with the Balsamic vinegar, there’s no need for a separate dressing…which saves a few more calories.

And though I don’t count the calories of spinach, bell peppers or shallots, after adding in 2 tablespoons of kalamata olives (50 calories), 2 tablespoons of feta cheese (50 calories), and 1 tablespoon of glazed walnuts (50 calories), you have a rich (and generously sized) lunch or supper loaded with taste, texture and nutrition for only 350 total calories.

And, like many of The Skinny recipes, this one loves to be played with…

If you don’t care for olives, try artichoke hearts; roasted cherry or grape tomatoes are great in place of roasted peppers; and any type of nut or vinegar can be used.

So whether you spend your winter in the snow or sun, try this simple recipe to warm your tummy, spark your creativity and help you be slimmer by spring!

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QUICK AND EASY: SKINNY SESAME SALMON WITH GINGER-GARLIC GREENS AND SHIITAKE MUSHROOMS

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Here’s a simple supper that’s become a favorite among my single friends who want a filling home cooked meal but have no time to make one– Skinny Sesame Salmon with Ginger-Garlic Greens and Shiitake Mushrooms.

Quick and easy and with very few ingredients, it’s a dish that’s loaded with flavor and nutrition, but not with calories.

While farmed Atlantic salmon has 233 calories a serving, wild Pacific salmon has only 160 calories–not to mention fewer pollutants and more beneficial nutrients. In fact, one little 4 ounce slice of wild caught salmon delivers roughly 22 grams of protein…almost half the average woman’s daily need.

Fiber rich and cancer fighting cruciferous greens –chard, bok choy, spinach, mustard, turnip or collard greens–sauteed with broth and a scant bit of oil add so much nutrition that the few calories they bring aren’t even worth counting. And chewy shiitake mushrooms not only contribute more texture, fiber and a tiny bit of protein, research has proven they’re also helpful for weight loss, especially if you’re trying to “ease up on the animal.”

Best of all, this basic recipe is wide open to improvisation…from the type of fish or greens you use, the amount of garlic or ginger, or what else you might add to the mix–like bell peppers, edamame, even asparagus.

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JUMP START A SKINNY NEW YEAR: HEALTHY HOPPIN’ JOHN

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As you get ready to ring in 2012, here’s a skinny take on a New Year’s tradition: Healthy Hoppin’ John.

With black eyed peas symbolizing coins, greens representing cash and pork, rice and spices adding more richness, this quintessential southern dish is believed to secure good fortune in the new year.

But while black eyed peas are a powerful bean with loads of fiber and nutrients, the pound of bacon, fatback or the whole ham hock found in most recipes won’t bring much good luck–unless you’re hoping to clog a good artery.

But that doesn’t mean you have to give up this New Year’s tradition…you just have to approach it in a new way. Whether you use this skinny-fied version of Emeril Lagasse’s dish, or rework your own family recipe, by making a few substitutions–bumping up the fiber rich and calorie free veg, using smoked sun-dried tomatoes or a couple of slices of organic bacon instead of a pound of pork, and using healthy brown and wild rice rather than white rice– you can give most of the fat and calories the boot, and kick your Skinny New Year off right!

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FABULOUS FAKES: MOCK MASHED POTATOES

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Holidays can be treacherous times for anyone trying to shed weight…unless you’ve learned how to fill yourself up and fake yourself out with The Skinny versions of the foods you crave!

And if you’re craving mashed potatoes with your turkey dinner, or just want them as part of a simple supper, this is a recipe that delivers in taste and texture…but has only a fraction of the calories and none of the fat.

Mashed potatoes made with milk and butter can have as much as 200 calories a cup. But a cup of “mock mashed” made with nutrient rich cauliflower has less than 30!

I didn’t invent the brilliant substitution of cauliflower for spuds–that’s a trick I learned from The South Beach Diet years ago…

But by changing the cooking technique–microwaving the cauliflower rather than steaming it (which made it too wet!)–and using just a wee bit of Smart Balance Light Butter Spread and fat-free half and half, the dish is now quicker, easier, requires much less clean-up AND has much better flavor and texture..which means I can serve it to the pickiest of eaters!

Having this trick up your sleeve–as you cook, and as you serve your plate–will prove to you that by remembering just a couple of The Skinny Truths (Eat More Things That Grow and Fewer Things That Walk and It’s All About the Math), you can eat well, live large, while still losing weight!

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BEAUTIFY THE BIRD: GRANDMOTHER’S GRAVY..THICK BUT THIN!

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If you’re worried that you have to give up your favorite tastes and traditions in order to lose weight during the holiday season, fret no more!  The reason The Skinny works as a way to slim down now and stay fit for life is that it’s not about drastic sacrifice, it’s about little changes that add up to dramatic results... and this skinny-fied version of my Grandmother’s Gravy proves it.

At holiday feasts, for as long as I can remember, my family could never get enough of that rich and delicious stuff.

But once we all got back to healthy weights again, the original recipe presented a big fat dilemma.

Grandmother’s Gravy started with a roux made of butter, fat from the turkey drippings and white flour…to which she added heavy cream and broth made from the giblets.

Hmm…No matter how skinny I made our side dishes, our own sides would be anything but skinny if our meal was swimming in that stuff.

But by making just a few simple changes to this southern classic, we can now enjoy  the same taste sensation that we crave but with half the calories and fraction of the unhealthy fat.

In this version, I still boil the giblets with herbs and vegetables to make a tasty broth….but instead of making a roux with full fat butter and turkey fat (which can have 100-120 calories a tablespoon and tons of artery clogging fat and cholesterol) we substitute  50-calorie heart healthy Smart Balance Light Butter SpreadFat free half-and-half adds the same richness of heavy cream and gluten free brown rice flour works just as well as all purpose flour.  The result?  A flavorful and creamy gravy that everyone loves..and every body can be thankful for.

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BEAUTIFY THE BIRD: PERFECT ROAST TURKEY

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I’m grateful for many things at Thanksgiving– family, friends, health, light traffic on the 405…all the usual suspects.  But as the person who hosts that gathering year after year, I am also grateful for this technique for a perfect dry-brine roast turkey that makes my old wet-brine birds seem spongy, bland and far too much work by comparison.

The method was developed by one of my favorite San Francisco chefs, Judy Rodgers. In her 2002 Zuni Cafe Cookbook, Rodgers goes into great detail on why salting meats and poultry days ahead of the actual cooking promotes juiciness, texture and enhances flavor…flying in the face of what, until then, had been the conventional wisdom that the salting of meats should be done only at the last minute. Per her instruction, I tried it with dozens of dishes–from chickens to chops to pot roasts–and, in every instance, the technique worked beautifully.  But it never occurred to me to use it on the all important Thanksgiving turkey until The Los Angeles Times’ Russ Parsons, one of my favorite food writers, declared it the definitive way to beautify the bird. And, boy, was Russ right.

Since his first 2006 piece on The Great Turkey Smackdown, in which the winner was declared to be what he now calls “The Judy Bird,” thousands of Angelenos have tossed their wet brines down the sink and have embraced the dry-brine method that Parsons and the Times’ test kitchen staff have now perfected.  Its popularity makes me feel a bit sorry for Russ…as every November he must feel compelled to re-publish the instructions and offer worthy improvements and variations, which, year after year, he has. (The variations detailed in the latter link span 3 pages, click on the “next” button at the bottom of each page to continue.)

You can also read Parsons’ answers to the commonly asked questions about his Judy Bird, including how to brine and thaw it at the same time.  But, just so you can wrap your head around this easy way of dry brining without a lot of reading, here’s a quick look at the basic technique.

(Note: If you’re cooking Thursday, you want this bird seasoned by Monday so that it has a full 3 and a half days in the fridge.)

Rinse your turkey and pat it dry. Let it stand at room temperature for about an hour. (Though Parsons doesn’t say that in every article, Rogers believes “the flavor absorption goes faster, simply because the osmosis/reverse osmosis goes faster at warmer temps.”.)

For every 5 pounds of turkey, you’ll use 1 Tablespoon of Kosher salt–so a 15 pounder will need 3 Tablespoons. If you’re adding aromatics (see below for details) you’ll mix those with the salt and grind together using a mortar and pestle or spice grinder.

Sprinkle a little salt inside the bird and rub the rest of the salt (or salt mixture) on the skin, concentrating a bit more salt over the thigh meat.

Put the bird in a plastic bag, press out the air, close tightly and place it, breast side up, in a dish in the fridge.  Chill for 2 days, then turn it over, breast side down, for the 3rd day. (On the second day, you can give it a little massage through the plastic to help work those juices and spices into the skin.)

If you’re cooking Thursday morning, late Wednesday night, take the turkey from the bag and put it back in the fridge, breast side up, for at least 8 hours. The air drying that’s helped along by your fridge fan will make the skin even crispier.

If you’re doing a smaller (under 15 pound) turkey, and want to cook it on a vertical turkey roaster, you can use it to stand the bird for the drying process.

On Thanksgiving day, free the bird from the fridge and let sit at room temperature for about an hour before cooking.

Preheat oven to 425 and roast, breast side down for 30 minutes. Turn the bird over, reduce the heat to 325. (If you’re using a vertical roasting stand there’s no need to move the bird, but you will still lower the temperature after the first 30 minutes.)

Roast the turkey until the temperature at the thickest part of the thigh is 165 degrees.  A five dollar Instant Read Thermometer will take all the guess work out. But, in general, for a 12-15 pound bird, that means roughly another 2 hours and a half hours of cooking–more, obviously, for a larger bird.  There’s no real need to baste (I know, I heard bells and whistles, too!) because the osmosis has ensured the meat will be moist.

Let stand 30 minutes before serving.

PLAY WITH YOUR FOOD

Thanks to the experimentation by Parsons and Rogers, I now add other aromatics to the salt which infuse the bird with even more flavor.

For example, try a rosemary citrus bird: for a 15 pound turkey, use 3 T of kosher salt, a T of chopped rosemary, 1 t of garlic and black pepper and the zest of an orange.  Use a mortal and pestle to grind well.

You can try thyme, oregano or bay leaves instead of rosemary, or use lemon instead of orange, you can try Indian spices or a BBQ rub.  Once you have the basics of this simple technique down, you can really get creative and transform your turkey a new way each year!

Because this technique is so easy–and since the only work is done days ahead– it really frees you up to tackle other Thanksgiving preparations…Like setting the table and making some flower arrangements.

So give it try…I promise, when counting your blessings this holiday, you won’t forget the Judy Bird!

(For help on how to carve your Beautiful Bird, see Russ Parsons’ video at the LA Times website.)

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QUICK AND EASY: ROASTED CHICKEN AND KALE SALAD WITH WALNUTS, CRANBERRIES AND SKINNY MAPLE VINAIGRETTE

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This is a delicious, warm and filling salad for lunch or dinner that I crave this time of year…one that’s bursting with the flavors of fall but not bursting with calories.  And, by using a store bought rotisserie chicken, it’s a perfect supper on a busy night that can be pulled together in less than 15 minutes!

The dark and dreamy green of this hearty dish is dinosaur kale. Also known as Tuscan kale or black kale, it’s now widely available at farmers markets and grocery stores nationwide.

Super low in calories but dense in texture and flavor, kale is also packed with nutrients researchers say fight at least five types of cancer, lower cholesterol and inflammation and help your body remove toxins.

A tablespoon of chopped walnuts (100 calories) provides more antioxidants, protein, taste and texture as 2 tablespoons of dried cranberries contribute a chewy element that’s both sweet and tart for just another 40 calories. And while 4 ounces of roasted chicken adds 180 calories to this dish, it also contributes a whopping 34 grams of protein, more than half the protein most average women need in a day.

But the real secret to this salad is in the dressing.  Skinny Maple Balsamic has just 1/1oth of the calories of the original version..and lacks nothing in taste. (FYI, The recipe makes far more than you’ll need for this salad, but make it anyway. It will be your favorite dressing through the holiday season.)

So stop by the market on the way home, grab a cooked chicken and some kale and savor this quick and easy antidote to a busy fall day in a tasty and skinny way!

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ONE OVEN, ONE TIME: ROASTED TOMATO BASIL SOUP

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Even though summer is considered the pinnacle of tomato season, in many parts of the country the last fall harvest before the first hard frost brings some of the tastiest and meatiest fruits to market.

And this is a recipe that gives those end of season tomatoes a last hurrah in a hearty dish perfectly suited to fall…Oven Roasted Tomato and Basil Soup.

Best of all, this version lightens up the calories and the clean up!

The original recipe from the Barefoot Contessa calls for 6 tablespoons of olive oil and 2 tablespoons of butter…which adds 920 calories and 104 grams of fat.

Instead, we’re using fat free half-and-half to add the creamy richness…which cuts the calories per serving by more than half and removes virtually all of the fat.

And while the original recipe requires roasting the tomatoes in the oven for 45 minutes, then transferring them to a pot and cooking them on the stove for another 45, you can now cook everything in the oven….which frees you up to do other things and saves you the trouble of washing another pan.

And since this recipe cooks at the magic temperature of 425, you can roast another vegetable dish or two (like oven Roasted Butternut Squash or Roasted Mushrooms with Vermouth) in the same oven at the same time so you can build your inventory! Continue reading

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QUICK AND EASY: SKINNY CHICK & PEPPA FAJITAS

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As you face your busy week ahead, here’s a super quick, super easy and super skinny dinner for those of you who love to cook and those of you who break out in hives when you even think about making dinner.

I know it will work for both of you…because I am both of you.

Yes, it’s true… some days I go completely Nigella, putting on mascara and mood music as I embrace my inner domestic goddess in the kitchen. But on many, many other days–like the ones I spend driving for 4 hours to shuttle children back and forth to “away” games–we all stumble into the house at dinnertime and I want to cry.  (Okay, the crying usually starts on an L.A. freeway and has nothing to do with dinner…but you know what I mean…)

Luckily, on nights like that, I can always count on Skinny Chick and Peppa Fajitas.

For those who don’t really cook, all this requires is simple slicing and stir frying of a few fresh ingredients, opening a store bought package of fajita or taco seasoning, and microwaving a can of re-fried beans.

It is so easy, that you’ll even have time to make a quick guacamole and simple salad all within 25 minutes and for under 400 calories in the whole meal…

And, best of all, (especially for working moms and dads), even after feeding the family on a busy night, you’ll still have a lovely batch of inventory you can re-purpose into omelets the next morning, a fajita salad for work the next day, or turn into a delicious soup 3 days later. Ole!

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SKINNY BISON BOLOGNESE

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Whether planning a simple family supper or a weekend dinner party for good friends, it’s always a great idea to look at what’s in season and then think about what the people at your table might enjoy most.

But when cooking for a crowd, you also need to consider what’s easiest for you!

This weekend, with my 10-year old daughter’s soccer team sleeping over, my go-to recipe for taste and ease is Bison Bolognese.

Yes, I know, ordering pizza would be even easier.  And, truth be told, 2 years (and 34 pounds) ago, that’s exactly what I did.  But we don’t roll (literally) that way any more and–without a doubt–this is SO much more nutritious and FAR more delicious!

Made with in-season produce, it’s true Italian comfort food that both kids and adults love. And since the sauce is best if made a day or two ahead, on the night of the party I’ll have a clean kitchen and only a pot of water to boil.

But, best of all, after I made just a few tweaks, this make-ahead meal not only tastes great, it’s now also great for your waist.

I began by taking a good look at my favorite Bolognese recipes…Mario Batalli’s was always delicious; so was the classic ragu from Marcella Hazan.  And I’ve always loved the sauce created by my dear Good Morning America pal, Emeril.

I learned so much from their recipes, their cooking techniques and flavor combinations…but I also learned, after counting the calories and fat grams in those recipes, that I couldn’t eat more than a thimble sized serving if I wanted to be fit and not fat.  And, if you’ve ever eaten with me, you know that thimble sized portions are not going to cut it!

So, with The Skinny Truths as my guide, I kept the techniques and flavors my favorite chefs use, but traded in the pancetta, ground beef, veal and pork for heart healthy bison. I dumped the extra oil, butter, milk and cream for 40 calorie almond milk, and also added loads of fresh vegetables. By making those simple substitutions and additions, the fat and calories are dramatically reduced but the flavor is not!

And by serving this luscious sauce over healthy whole grain noodles made of brown rice, buckwheat or whole wheat (rather than more processed white flour pasta), you can add even more fiber to the meal. And more fiber means you’ll get full faster and stay full longer–which is KEY to losing weight and keeping it off for life.

(FYI… by using those healthy whole grain pastas instead of white pasta, everyone avoids the spike in blood sugar that can follow a meal heavy in processed carbs.  And with a dozen little girls in my house this weekend, the LAST thing I want is a collective sugar rush!)

So next time you’re cooking for a crowd, try this rich and delish dish.  Your guests–and your skinny jeans–will thank you.

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