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® ® ® ® ® ® complete Re-create comfort foods without all the calories M EAL MAKEOVERS Is it possible to re-create comfort foods without all the calories? Yes! Here are healthy breakfast, lunch, and dinner updates that you and your family will crave. Home-cooked classics are just that for a reason: They’re the longtime favorites from Mom’s menu, served up hot on Sunday nights and many a special occasion. But those delicacies often come laden with nutritional no-nos, packed with sugar, drenched in mayo, or even deep-fried. Delicious? Of course. Healthy? Not so much. So we cut the carbs, slimmed down the slathering, and gutted the grease to create some comfort-food updates for breakfast, lunch, and dinner that will warm your heart—and maybe even Mom’s, too! BEFORE BACON AND EGGS 749 BEFORE BREAKFAST Loaded Vegetable Frittata HANDS ON 25 minutes / TOTAL TIME 30 minutes 2 slices bacon, chopped 1½ cups sliced fresh button mushrooms (4 oz) ½ cup chopped onion ½ cup chopped red sweet pepper ½ medium summer squash, quartered lengthwise and cut into ¼-inch-thick slices 1 cup fresh broccoli ﬂorets, coarsely chopped 6 eggs 4 egg whites 2 Tbsp chopped fresh basil ¼ tsp salt ¼ tsp black pepper ¼ cup shredded reduced-fat cheddar cheese (1 o oz) z) BEFORE BEEF TACO 449 CALORIES CALORIES Preheat broiler. In a broiler-safe 10-inch skillet cook bacon over medium heat until browned and crisp. Remove bacon to drain on a paper-towellined plate, reserving drippings. Add mushrooms, onion, and red sweet pepper to skillet; cook 3 minutes. Add summer squash and broccoli; cook 3 to 4 minutes more or until vegetables are crisp-tender. Stir in reserved bacon. In a medium bowl whisk together eggs, egg whites, basil, salt, and black pepper. Pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge around edge of of skillet, skillet, lifting l i f t i ng egg mixture eg mixture so uncooked uncooked portion ortion ﬂows ﬂows underneath. underneath. Continue cooking Continue cooking and and lifting li fting edges edges until until egg eg g mixture is mixture is almost almost set set (surface will (surface w ill be be moist). moist). Sprinkle with Sprinkle w ith cheese. cheese. FRIED CHICKEN 677 CALORIES LUNCH Black Bean & Sweet Potato Tacos HANDS ON 30 minutes / TOTAL TIME 30 minutes 2 Tbsp olive oil 1 medium sweet potato, peeled and cut into ½-inch chunks (1½ cups) ½ cup chopped onion ½ cup chopped red or green sweet pepper 1 15-oz can no-saltadded black beans, rinsed and drained ¾ cup salsa ¼ tsp salt ¼ tsp black pepper 8 6-inch corn tortillas, warmed (see tip below) ½ cup crumbled queso fresco ¼ cup snipped fresh cilantro Lime wedges (optional) In a 10-inch skillet heat oil over medium heat. Add sweet potato, onion, and sweet pepper. Cook, covered, 5 to 7 minutes or until sweet potatoes are nearly tender, stirring occasionally. Add black beans and salsa. Cook, uncovered, 5 minutes more or until vegetables veget bl are tender and sauce thickens slightly. Season with salt and black pepper. Spoon ﬁlling into tortillas. Top with queso fresco and cilantro. Serve with lime wedges, if desired. DINNER Crispy Chicken HANDS ON 15 minutes / TOTAL TIME 35 minutes ½ cup fat-free milk ¾ cup whole wheat panko bread crumbs ⅓ cup grated Parmesan cheese 1 tsp onion powder ½ tsp salt ½ tsp garlic powder ½ tsp paprika ¼ tsp black pepper 4 6-oz skinless, boneless chicken breast halves Nonstick cooking spray COMING 07.07.18 AFTER 250 CALORIES SAVE 499 CALORIES! Instead ad of bacon and eggs, enjoy a Loaded Vegetable Frittata. AFTER 249 CALORIES SAVE 200 CALORIES! Instead of greasy beef tacos, serve these Black Bean & Sweet Potato Tacos. TIP TO WARM TORTILLAS: Place tortillas between damp paper towels. Microwave on 100% power 20 to 30 seconds. Look for brand new Better Every Week content each Saturday Preheat oven to 425°F. Line a 15×10×1-inch baking pan with foil. Place a wire rack in the pan. Pour milk into a shallow dish. In a second shallow dish combine the next seven ingredients (through pepper). Dip a chicken breast half in milk and then en in se seasoned crumbs, pressing tto coat both sides. Place chicken on the rack in the pan. Repeat with remaining chicken n. Lightly coat chicken with n nonstick cooking spray. Bake 20 minutes or until chicken is lightly brrowned and cooked through h (165°F). AFTER 355 CALORIES SAVE 322 CALORIES! Instead of oily fried chicken, en, make Crispy Chicken. LIVE HEALTHY Subscribe to Eat This, Not That!® magazine at magazine.store and get 4 issues for $19.98.