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Calorie-Smart RecipesCalorie-Smart Recipes

Calorie-Smart Recipes

Calorie-Smart Recipes

Uniquely organized by calorie level, Better Homes and Gardens® Calorie-Smart Meals offers readers more than 120 recipes for eating healthfully. This issue features main dish recipes for every meal of the day—breakfast to dinner—for less than 200, 300, and 400 calories. Snack and dessert recipes under 200 calories round out the issue. A front of book section helps readers to determine how many cals they should eat daily as well as the latest information on the smartest calories to eat! Finally, a week of 1500 calorie daily meal plans is included.

Country:
United States
Language:
English
Publisher:
Meredith Corporation
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IN THIS ISSUE

access_time6 min.
becoming! calorie! smart

HOW MANY CALORIES DO YOU NEED?For a more specific calorie calculation, first determine your basal metabolic rate (BMR). Your BMR is basically the calories you burn daily when at rest with no digestion occurring. This takes into account your age, gender, height, and weight. Next, add calories based on your activity level. Go to bmrcalculator.org to find two easy-to-use calculators.Keep in mind that calorie guidelines are simply that—guidelines. Calorie needs vary from person to person and can be affected by factors including activity level, age, genetics, sleep, and stress level. Once you settle into a healthy way of eating, you can adjust calories up or down to better meet your goals.what’s in a calorie?You need to understand how calories affect your body and how to maximize your body’s potential by…

access_time1 min.
200 calories

MAKE-AHEADThis pudding must sit overnight to thicken. For an out-the-door breakfast, divide the pudding among jelly jars with lids instead of bowls.SERVE WITH 1 toasted whole wheat English muffin spread with 2 Tbsp. spreadable fruit + 210 caloriesChia Pudding with FruitPREP 20 MINUTES CHILL OVERNIGHT1 14-oz. can unsweetened light coconut milk1 cup plain fat-free Greek yogurt2 Tbsp. pure maple syrup1⁄2 tsp. vanilla1⁄4 cup chia seeds2 cups chopped fresh fruit or berries, such as pineapple, strawberries, blueberries, raspberries, mango, and/or peach6 tsp. unsweetened shredded coconut, toasted1. In a bowl stir together the first four ingredients (through vanilla). Stir in chia seeds. Divide mixture among four bowls. Cover with foil; chill overnight.2. To serve, spoon fruit over pudding in bowls. Sprinkle with coconut. Makes 6 servings (1⁄2 cup pudding + 1⁄3 cup…

access_time3 min.
breakfast

15 minutesGo-Green Smoothie BowlsSTART TO FINISH 15 MINUTES1 medium mango3 cups fresh spinach1 cup vanilla soymilk or low-fat milk1 cup chopped fresh kale1 medium apple, cored and cut into wedges1 large clementine, peeled and sectioned1∕3 cup plain fat-free Greek yogurt1 to 2 Tbsp. ground flaxseeds1 1∕2 to 2 cups ice cubes1∕4 cup coconut chips, toasted1. Halve, seed, peel, and chop mango. In a blender combine mango and the next eight ingredients (through ice cubes). Cover and blend on low just until mixture starts to combine. Increase speed gradually, blending until smoothie reaches desired consistency.2. Pour smoothie into bowls. Top with coconut and, if desired, additional clementine slices and ground flaxseeds. Makes 4 servings (1 cup each). per serving 148 cal.,3 g fat (1 g sat. fat), 0 mg chol., 85…

access_time5 min.
lunch

Roast Beef and Marinated Cucumber Stuffed PitasPREP 20 MINUTES MARINATE 4 HOURS1⁄4 cup light tub-style cream cheese, softened1⁄4 cup plain low-fat yogurt1 tsp. snipped fresh dill weed or 1⁄2 tsp. dried dill weed2 large whole grain pita bread rounds, halved1 cup fresh baby spinach6 oz. deli-style thinly sliced lower-sodium cooked roast beef1 recipe Marinated Cucumbers1. In a bowl stir together cream cheese, yogurt, and dill weed until smooth. Gently open pita bread halves to make pockets. Spread cream cheese mixture inside pockets. Stuff spinach, roast beef, and drained Marinated Cucumbers into pockets. Serve immediately. Makes 4 servings (1 sandwich each). MARINATED CUCUMBERS In a medium bowl whisk together 1.4 cup cider vinegar, 1 Tbsp. honey, and 1.2 tsp. salt. Add 1 1.2 cups thinly sliced English cucumber and 1.4 cup…

access_time12 min.
dinner

SERVE WITH 1⁄2 of a mango, sliced, with a squeeze of lime juice and 1 Tbsp. toasted unsweetened coconut + 125 caloriesMAKE-AHEADFlavors meld and improve after a day or two. So if you wish, prepare as directed through Step 2. Let meat cool, then place it in an airtight container; cover. Chill up to 3 days or freeze up to 3 months. To reheat, thaw if frozen. Warm meat in a Dutch oven over medium heat, stirring often. Serve as directed.Pho-Flavor Flank Steak Lettuce WrapsPREP 30 MINUTESSLOW COOK 5 HOURS (LOW) OR 2 1⁄2 HOURS (HIGH)1 lb. beef flank steak2 cups coarsely chopped yellow onions2 cups water1⁄4 cup fish sauce2 Tbsp. sugar2 Tbsp. rice vinegar4 tsp. Chinese five-spice powder2 fresh jalapeno chile peppers, finely chopped*12 large Boston lettuce leaves1 cup…

access_time1 min.
calorie-wise snacking

1 Plan AheadPrepare snack-size bags of healthful, thought-out goodies so you have a sensible option when the urge to eat strikes. A small handful of almonds and a few dried apricots combine protein and fiber for a satisfying choice. Use partitioned containers to pack low-carb and high-protein snack combos, such as low-fat cheese, whole wheat crackers, and fresh sweet pepper strips.2 Eat MindfullyEat only when you are hungry. Don’t just nosh at your desk, in the car, or in front of the television. Think about what you choose to snack on, and pause between bites. After your snack, brush your teeth to curb the desire to eat more.3 Fiber FillsSnacks with fiber should be high on your list. They give you a full feeling and have a host of other…

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