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Written by Robert Smith
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Wednesday, 11 November 2009 |
Of course, we all know it's a lot easier to eat healthy when you prep your meals. The perfect compromise: easy, no-cook meals that are both healthy and slimming.
Try these fast, easy recipes, then escape the kitchen and kick back!
Strawberry-Banana Breakfast Smoothie
Combine 1 cup skim milk, 1 cup frozen strawberries, 1/2 banana and
1 cup nonfat vanilla yogurt in a blender until smooth. (Serves 1; 297
calories)
Salmon and Cucumber Boats
Zest 1 large orange over a bowl. Cut away rind. Section orange over
bowl, removing membranes and catching juices and sections in bowl. Mix
in 6 ounces smoked salmon, cut into half-inch squares; 1 large tomato
(about 3/4 lb), diced; 2 green onions, thinly sliced; 2 tablespoons
chopped fresh basil; 1 tbsp olive oil; 1/2 teaspoon freshly ground
black pepper and 1/4 tsp salt. Divide salmon mixture evenly among 8
kirby or Persian cucumbers, peeled, halved lengthwise and seeded. Top
each with 1 1/2 tsp reduced-fat sour cream (you'll need 1/4 cup total).
Serve with 4 slices pumpernickel (or whole-wheat pitas). (Serves 4; 286
calories per 2 boats and 1 slice pumpernickel)
Lime-Crab Soup
Juice and zest 4 limes. Set aside 1 tbsp lime juice. Blend remaining
lime juice and zest with 3 cups fresh corn (cut from about 6 cobs); 1/2
chipotle chile in adobo sauce, seeded; 1 tbsp adobo sauce; 4 cups
reduced-sodium fat-free chicken broth and 1/4 tsp salt in a blender
until smooth. Divide soup among 4 bowls. Toss 1/2 pound cooked crabmeat
with 1 avocado, pitted and diced; 1/4 cup packed chopped fresh
cilantro; 1/2 teaspoon crushed cumin seeds; reserved lime juice and 1/4
tsp salt in a bowl. Sprinkle soup with crab mixture and serve with
tortilla chips, if desired. (Serves 4; 444 calories per serving without
chips)
Panzanella
Place 4 cups cubed whole-grain country bread; 3 tomatoes (about 2 lb),
chopped; 1/2 red onion, thinly sliced; 1/4 cup reduced-sodium fat-free
chicken broth and 2 tbsp red wine or balsamic vinegar in a bowl. Add
1/2 tsp salt and 1/4 tsp freshly ground black pepper. Stir to coat,
breaking up bread cubes. Add 1 cup mini mozzarella balls, quartered, 1
cup roasted red pepper, thinly sliced; and 1/4 cup turkey pepperoni,
thinly sliced; stir to coat. Refrigerate 1 hour before serving. Divide
among 4 bowls; garnish each with 1 tbsp fresh basil and 1/4 tsp chopped
fresh thyme. (Serves 4; 330 calories per serving)
Artichoke and Beef Lettuce Wraps
Wash 16 lettuce leaves (such as butter or romaine) and set aside. In a
bowl, place 1 can (13 oz) artichoke hearts, rinsed and thinly sliced;
1/2 pound deli roast beef, sliced into thin strips; 1 small zucchini,
thinly sliced; 1 cup chickpeas, rinsed and drained; 1/4 cup reduced-fat
grated Parmesan, 1/4 cup packed fresh basil, 2 tbsp capers, chopped,
1/4 cup fresh lemon juice and 1 tsp olive oil in a bowl; add 1/2 tsp
salt and 1/4 tsp freshly ground black pepper. Toss to coat. Wrap 1/4
cup filling in each lettuce leaf and serve. (Serves 4; 280 calories per
4 wraps)
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