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350-Calorie Meals

350-Calorie Meals

350-Calorie Meals

You don’t need a lot of time or money to eat healthy. It’s all about making better choices. Pizza, shakes, and snacks stay on the menu with this collection of recipes weighing in at 350 calories or less. Learn how to cook like a chef with fast meals that are easy on the budget in this new magazine from the editors of Cook This Not That!

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United States
Meredith Corporation

in this issue

1 min.
the 350-calorie kitchen

Cooking is not a chore. At least, it shouldn’t be. And yet, for so many people, the idea of coming home from a long day of work only to have to fire up the stovetop and find a way to put dinner on the table is only slightly more tolerable than, say, pulling weeds or changing the oil in your car. The main goal of this magazine isn’t to make you skinnier and healthier; it’s to make you a better, more enthusiastic cook. Once we do that, those other two admirable goals will fall into place easily enough. We sincerely hope the abundance of delicious recipes—and the mouthwatering photos that accompany them—found within this magazine will provide plenty of inspiration and motivation for your time in the kitchen. But more than just…

4 min.
cooking is not a chore.

350-CALORIE MEALS WILL SAVE YOU TIME ▪ The goal of this magazine is to help you get from “hmm, I’m hungry” to “yum, that’s good” in as little time as possible. It’s designed to help you keep hunger— and weight gain—at bay by keeping your belly filled with smart, lean versions of all your favorite foods and letting you eat to your heart’s content whenever you want. Especially if you want it fast. Now, that doesn’t mean there isn’t plenty of joy to be found in the process of planning, shopping, and prepping a meal. Plenty of people just love to pore through their recipe collection, selecting the ultimate creation for that night’s meal and improvising like a jazz artist over the stove. They love sorting through the kitchen shelves to ensure…

4 min.
15 kitchen hacks for healthy eating

1. SEASON TO TASTE When you’re cooking from a recipe, ignore specific measurements for salt and pepper. Your mouth is more accurate than a measuring spoon. Taste and adjust as early and often as possible. Oh, and while you’re at it, get rid of that salt shaker! Instead, put kosher salt in a small bowl by the stove and season with your fingers, which gives you real control and accuracy. 2. TIME YOUR SALT When you salt is as important as how much you salt. Season chicken, pork, and turkey up to 8 hours before cooking. The salt will penetrate the meat fully and yield juicier, more fully seasoned results. (That said, only season burgers seconds before throwing them onto the grill—otherwise the salt will break down the protein strands and create tougher…

3 min.
master the techniques

STEP-BY-STEP BROILING The broiler is the most underused appliance in the kitchen. Those blazing coils in your oven are nothing more than an inverted grill, capable of delivering big blasts of heat—and deep, flavorful caramelization— to your food in a short period of time. BEST FOR: BURGERS, STEAKS, FISH FILLETS, CHICKEN BREASTS STEP 1: Preheat the broiler and allow it to warm up for at least 5 minutes before cooking. Line a broiling pan or baking dish with foil (because of the high heat, cleanup can be a mess without the foil) and place the meat on top. Situate the pan or dish 6 inches below the heat source. This is close enough to help brown the food, but not so close it will char it before it's done cooking through. STEP 2: Since the…

3 min.
calorie-cutting techniques

1) BÉCHAMEL When making an Alfredo sauce or mac and cheese—dishes that traditionally rely on heavy cream as their base—this mixture of milk and butter, thickened with a bit of flour, could save you 300 or 400 calories per serving. Béchamel is also the basis of traditional Italian lasagna and can be turned into a cheese sauce that can stretch a handful of cheese into a rich topping for nachos or baked potatoes. Here’s how you make it: STEP 1: Combine equal parts butter and flour in a saucepan set over medium heat. Cook for a minute or two, enough to get rid of the raw flour taste, but not enough to brown the butter. STEP 2: Slowly add milk, a few tablespoons at a time, whisking constantly to help keep the flour from forming…

2 min.

BAKED EGG with Mushrooms and Spinach YOU’LL NEED: 1 Tbsp olive oil 1 small onion, chopped 2 cups mushrooms, sliced 4 slices Canadian bacon or deli ham, cut into thin strips ½ (10 oz) bag frozen spinach, thawed ½ (7 oz) can roasted green chiles Salt and black pepper to taste 4 eggs • Looking for some excitement in your weekday breakfast routine? Then ditch the cereal, drop the frozen waffles, and, for goodness sake, put down that bagel! Instead, pick up a ramekin and preheat the oven. The little ceramic vessels are perfect for housing eggs, meat, cheese, and vegetables and then tossing in the oven. What emerges 10 minutes later is a perfectly cooked egg—whites soft but firm, yolk gloriously runny— surrounded by a tasty and filling supporting cast. Use a larger ramekin if you’d prefer two…