Comfort Foods For Those Watching Their Calories!

One word of advice if you are trying to lose weight.  Make your own meals.  The one morning show did a study on the diet microwave meals (lean cuisine etc) and found some to be as much as 400 times higher in calories and fat than the label states!  Restaurants nutritional info is grossly under-exaggerated also. 

You can make your own meals at home, and they will not only taste great, but be super healthy.

Rocco Dispirito, Celebrity TV Chef, is the author of a great cookbook for those watching their calories but don't want to skimp on flavor and comfort foods.  It's called Now Eat This.

 One of his recipes from the book is featured in Runners World this month.  It looks amazing! 

Grilled Turkey Salisbury Steaks

1¼ pounds ground turkey breast   

3 tablespoons chopped fresh rosemary

salt and ground black  pepper to taste

*olive oil cooking spray

2 heirloom tomatoes, cut into ½-inch slices

1 medium red onion, cut into ½-inch slices

1 cup evaporated skim milk

1 tablespoon corn starch

½ cup shredded sharp provolone cheese

* Note:  I do not use sprays unless they are pump sprayers that I fill myself. I do not know what is in those commercial ones.  I just brush oil on it instead of using the spra...as Susan Powter used to say, what the hell is propellant and why would I want it in  my food? lol

Preheat the grill on high.  In a bowl, mix turkey and rosemary.  Divide into four portions and form into one-inch-thick oval patties.  Season patties with salt and pepper;spray wtih olive oil.  Place on grill.

Spray tomato and onion with olive oil, season with salt and pepper.   Place on grill.  Grill meat and onion for four minutes per side, and tomato for two minutes per side. 

In a bowl, whisk evaporated milk with cornstarch.  Pour into a saucepan and bring to a boil, whisking constantly.  Reduce heat to low and cook until thickened, about one minute.  Whisk cheese into sauce until melted.  Season with salt and pepper.  Pile tomato and onions on patties.  Spoon cheese sauce on top. 

Serves four. 

Calories per serving:  290

Carbs: 15 G

Protein: 42 G

Fat: 6 G

Now Eat This

150 of America’s Favorite Comfort Foods,

All Under 350 Calories

Ballantine Books

On-Sale: March 2, 2010

RECIPE LIST

Appetizers

• Gooey Jalapeño Poppers
• Hot Artichoke Parmigiano Dip
• Cheddar Cheese Fondue with Apples and Radishes
• Broccoli Falafel Salad with Yogurt Tahini Dressing
• Faux- Fried Onion Rings with Smoky Mayonnaise
• Stuffed Mushrooms with Crabmeat
• Spicy Fried Calamari with Lemon
• Crab Cakes with Red Pepper Dressing
• Coconut Shrimp with Pineapple Puree
• Oysters Rockefeller
• Tuna Tartare with Ginger and Shiitake Mushrooms
• Salmon and Un-Fried Green Pepper
• Croquettes
• Pigs in a Blanket
• Buffalo and Blue Chicken Tenders
• Chicken and Red Pepper Quesadillas
• Loaded Nachos with Turkey, Black Beans, and Salsa
• Beef “Carpaccio” with Celery and Parmigiano-Reggiano
• Crispy Mozzarella Sticks Fra Diavolo
• Sweet Onion and Leek Quiche
• Pepper and Basil Frittata
• No-Yolk Deviled Eggs

Soups

• French Onion Soup
• New England Clam Chowder
• Lobster Bisque
• Corn Chowder
• Black Bean Soup
• Tortilla Soup with Avocado and Cilantro
• Cheddar Cheese and “Potato” Soup
• Broccoli and Cheese Soup
• “Cream” of Mushroom Soup
• Chicken Noodle Soup

Salads

• Beet and Blue Cheese Salad with Crushed Walnuts
• Wedge of Lettuce with Bacon and Blue Cheese
• Mixed Green Salad with Fennel- Tarragon Dressing
• Tomato and Mozzarella Salad
• Cobb Salad
• Chinese Chicken Salad
• Grilled Chicken Caesar Salad
• Lemony Shrimp Salad
• Niçoise Salad
• Skinny Chef’s Salad

Sandwiches and Pizza

• Charred Beef Burgers with Baba Ghanoush
• Over the Top Grilled Cheese
• Tuna Burgers with Basil and Pepperoncini Mayonnaise
• Shrimp Po’ Boys with Spicy Mayo
• Tuna Melt
• Smoked Turkey Reuben
• Philly Cheesesteak
• Sloppy Joe
• BLT
• Deep-Dish Pizza
• Individual Extra-Crispy Thin-Crust Pizza

Fish and Shellfish

• Salmon with Mustard Crust and Sautéed Spinach
• Red Snapper Française with Butter and Lemon Sauce
Fillet of Sole Meunière
• Seared Tuna with Green Beans, Lemon, and Wasabi
• Grilled Tuna with Seaweed Salad
• Bouillabaisse
• Jambalaya
• Bacon- Wrapped Shrimp and Grits
• Shrimp Pad Thai
• Shrimp and Chorizo Paella
• Shrimp Scampi with Broccoli
• Jumbo Un-Fried Shrimp
• Shrimp and Asparagus Stir- Fry

Chicken and Turkey

• Chicken Cordon Bleu
• Chicken and Dumplings
• Chicken Alfredo
• Grilled Chicken with Warm Mango Salsa
• Chicken and Mushroom “Risotto”
• Flash-Fried Finger- Lickin’ Chicken
• Creamy Chicken Pot Pie
• Chicken Piccata
• Jamaican Jerk Chicken with Cauliflower and Asparagus
• (Almost) General Tso’s Chicken
• Chicken Cacciatore
• Real Chicken Marsala
• Grilled Chicken Parmigiano
• Roasted Chicken Burritos with Corn and Black Beans
• Super- Light Mexican Chili con Carne with beans
• Cheesy Turkey Enchiladas with Tomatillo Salsa and Cilantro
• Grilled Turkey Kebabs à la King
• Turkey Tacos with Tomatillo Salsa
• Turkey Bolognese with Noodles
• Grilled Turkey Salisbury Steaks with Tomatoes and Provolone Sauce

Beef and Pork

• Pepper Steak
• Hungarian Beef Goulash
• Beef Stir- Fry with Broccoli and Cauliflower
• Indian Beef Curry
• Beef “Stew- Fry” with Shiitake Mushrooms and Bok Choy
• Filet Mignon Béarnaise with Roasted Cauliflower
• Steak Fajitas with Avocado and Salsa
• Steak au Poivre
• Beef Wellington
• Beef Stroganoff
• Shepherd’s Pie with Beef
• Chicken- Fried Steak with Sausage Gravy
• Meatloaf with Portobello Mushrooms
• Pork and Snap Pea Stir- Fry with Orange- Peanut Sauce
• Barbecue Ribs
• Smothered Pork Chops with Apples and Cheddar Cheese

Pasta and More

• Eggplant “Manicotti”
• Fettuccine Alfredo
• Sweet Potato Gnocchi
• Zucchini and Eggplant Vegetable Lasagna
• Individual Lasagnas
• Penne with Broccoli Rabe and Sausage
• Macaroni and Cheese with a Crusty Crunch
• No Cream-No Cry Penne alla Vodka
• Mama- Approved Spaghetti and Meatballs
• Spaghetti Carbonara
• Shrimp and Sesame Soba Noodles with Scallions

Sides

• Creamed Spinach
• Down Home Baked Beans
• Gooey Garlic Cheese Bread
• Red Apple Coleslaw
• Simple Macaroni Salad
• German Sweet Potato Salad
• Better Than Mashed “Potatoes”
• Sweet Potato Puree
• Sweet Potato Fries
• Loaded Baked Potato Skins

Sauces

• Rocco’s Magnificent Mayonnaise
• 3- Grams-of-Fat Blue Cheese Dressing
• Not Your Mama’s Ranch Dressing
• “Russian Island” Dressing
• Not So Basic Vinaigrette
• Creamy Basil Pesto
• Rocco’s How Low Can You Go Low- Fat Marinara Sauce
• Meat Sauce
• Creamy Parmigiano-Reggiano Sauce
• Pour-It-On Barbecue Sauce
• Rockin’ Asian Stir- Fry Sauce
• Sweet and Spicy Garlic Wing Sauce
• Basic Gravy
• Onion- Garlic Puree
• Hollandaise Sauce
• Au Poivre Sauce
• Tartar Sauce
• Cocktail Sauce

Desserts

• Strawberry Graham Cracker Tarts
• Real Chocolate Mousse
• Classic Tiramisù
• Apple Pie
• Crème Brûlée
• Peach and Blueberry Cobbler with Ginger and Cinnamon
• Rice Pudding
• Triple Chocolate Chocolate Chip Cookies
• Brownies
• Berry Yummy Frozen Yogurt Pops
• Chocolate Frozen Yogurt
• Mint Chocolate Chip Frozen Yogurt

 Some of my favorite recipes come from The Cooking Light cookbooks. Of course, not everyone needs a cookbook to cook healthy.  Baked fish or chicken with spices and roasted veggies is a very healthy choice and don't forget to watch your portion sizes!  That seems to be the main problem most people struggle with.  A great book I once read is called the Martini Diet.  You can eat it, if it fits in a traditional martini glass.  I am  not talking about a giant glass. They hold 3 ozs. I tell my friends all of the time, reading about health, nutrition and fitness tends to keep me on track to staying thin.  It motivates me.  Books, magazines, tv shows etc.  Anything about diet and fitness intrigues me.


 

There are dozens of books by Cooking Light and the recipes are very flavorful.