Skinny-Size It Recipes

Registered dietician and nutritionist Molly Morgan shares some of the highlights from her book Skinny Size It – 101 Recipes That Will Fill You Up and Slim You Down. She gives your high calorie faves – like pancakes, muffins, and lasagna – a skinny makeover. (www.mollymorganrd.com)

 

BREAKFAST BURRITOS

1/2 c. diced sweet onion

1/2 c. diced red bell pepper

4 lg. eggs

4 lg. egg whites

8 sm. (6-inch) soft white corn tortillas

1/2 c. plain nonfat Greek yogurt

1/2 c. fresh tomato salsa of your choice

1/2 c. shredded light jalapeno cheddar cheese

(such as Cabot Jalapeno Light Cheddar Cheese)

Heat a med. skillet over med. heat. Saute the onions and peppers until tender – about 3 to 5 min. Add the whole eggs and the egg whites and scramble until they are cooked through. Remove the skillet from the heat. Warm the tortillas in a microwave oven by placing them on a microwave-safe plate and covering them with a damp paper towel. Microwave them on high in 30-second intervals until they are warm and pliable. Arrange the warmed tortillas on 4 individual plates. Spread yogurt, salsa and cheese on each, and then top with the egg-veggie mixture. Fold the tortillas in half, and serve at once.

Nutrition Facts (per serving);

300 calories, 9 grams fat, 3 grams saturated fat, 0 grams trans fat, 220 milligrams cholesterol, 400 milligrams sodium, 36 grams carbohydrates, 3 grams fiber, 4 grams sugar, 17 grams protein.

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 AVOCADO REUBENS

1 c. low-sodium sauerkraut

8 slices rye bread

1 med. ripe Hass avocado, halved, pit removed, peeled and sliced

1 lg. tomato, cut into 8 slices (or 16 thin slices)

1/4 c. Guiltless Thousand Island Dressing (see following recipe)

Heat the sauerkraut in a small saucepan over med. heat for 5 to 7 min., or until it is warmed through. Toast the rye bread in a toaster oven. Arrange the toasted slices of rye bread on 4 individual plates. Layer avocado and tomato slices on a bread slice on each plate, and then top with the sauerkraut and the Guiltless Thousand Island Dressing. Place the second bread slice atop the sandwiches, and serve at once.

Nutrition Facts (per serving):

310 calories, 12 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 720 milligrams sodium, 43 grams carbohydrates,  grams fiber, 7 grams sugar, 9 grams protein.

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 GUILTLESS THOUSAND ISLAND DRESSING

1 c. reduced-fat mayo

1/4 c. ketchup

3 T. sweet pickle relish

In a small bowl, combine all the ingredients, and mix well. Store the dressing in an airtight container in the refrigerator for up to 7 days.

Nutrition Facts (per serving):

20 calories, 1.5 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 135 milligrams sodium, 3 grams carbohydrates, 0 grams fiber, less than 1 gram sugar, 0 grams protein.

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 FLANK STEAK SANDWICH

 

1 lb. flank steak, fat trimmed

1 t. garlic powder

1/2 t. freshly cracked black pepper

1 med. red bell pepper, seeded, de-ribbed, and sliced thin

1 med. green bell pepper, seeded, de-ribbed, and sliced thin

1 lg. sweet onion, peeled and sliced thin

1/4 c. shredded Swiss cheese

2 whole-wheat (6-inch) sub rolls, cut in half

Preheat the grill. Arrange the flank steak on a plate. In a small bowl, combine the garlic powder and black pepper. Rub the spice mix over the flank steak. Grill the steak for 5 to 6 min. per side, or until it reaches the desired doneness. Remove the steak from the grill, place it on a clean plate, cover with aluminum foil and allow it to sit for 10 min. Then transfer the steak to a cutting board and cut it diagonally into thin slices. Heat a lg. skillet over med. heat. Saute the red and green peppers and the onions until tender. 7 to 10 min. Sprinkle the cheese over the peppers and onions, cover the skillet, and cook until the cheese has melted, about 3 min. Place the roll halves on a baking sheet and toast them under a low broiler until lightly browned, about 1 min. Arrange the toasted roll halves on 4 individual plates. Top each with the grilled steak slices and the pepper-onion mixture, and serve at once.

Nutrition Facts (per serving);

240 calories, 8 grams fat, 3.5 grams saturated fat, 0 grams trans fat, 35 milligrams cholesterol, 200 milligrams sodium, 19 grams carbohydrates, 3 grams fiber, 5 grams sugar, 24 grams protein.

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 COTTAGE VEGGIE BAKE

 

Nonstick cooking spray, for greasing the baking dish

2 med. zucchini, ends cut off and sliced thin

2 med. yellow squash, ends cut off and sliced thin

4 plum tomatoes, sliced thin

1 c. low-fat cottage cheese

1/2 c. crumbled blue cheese

1 c. whole-wheat panko bread crumbs

Preheat the oven to 350 degrees F. Lightly coat a deep 4-qt. baking dish with cooking spray.  Place a third of the zucchini, yellow squash and tomato slices in the prepared baking dish, creating an even layer. Spoon 1/2 c. of the cottage cheese and 1/4 c. of the blue cheese atop the veggies, and then sprinkle with 1/3 c. of the bread crumbs. Place a third of the veggie slices atop the bread crumbs, spoon the remaining 1/2 c. cottage cheese and 1/4 c. blue cheese on top of the veggies, and sprinkle with 1/3 c. of the bread crumbs. Add a last layer of veggies and top with the remaining 1/3 c. bread crumbs. Bake for 50 min. to 1 hr., or until the vegetables are tender and the cheeses are hot. Serve at once.

Nutrition Facts (per serving):

110 calories, 3 grams fat, 2 grams saturated fat, 2 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 250 milligrams sodium, 13 grams carbohydrates, 2 grams fiber, 4 grams sugar, 8 grams protein.

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SWEET POTATO FRIES

4 sm. sweet potatoes, peeled and cut lengthwise into 1/4-inch-thick fries

2 t. extra-virgin olive oil

Sea salt, to taste

Preheat the oven to 425 degrees F. Arrange the sweet potatoes on a baking sheet in a single layer and spray or drizzle with olive oil. Bake for 20 to 30 min., turning occasionally, or until the fries are tender in the center and crispy on the outside. Add sea salt to taste. Serve at once.

Nutrition Facts (per serving):

130 calories, 2.5 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 70 milligrams sodium, 26 grams carbohydrates, 4 grams fiber, 5 grams sugar, 2 grams protein

 

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