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500 400-Calorie Recipes: Delicious and Satisfying Meals That Keep You to a Balanced 1200-Calorie Diet So You Can Lose Weight without Starving Yourself Paperback – June 1, 2011
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About the Author
Dick Logue is the author of several cookbooks and founder of the website http://www.lowsodiumcooking.com. After being diagnosed with congestive heart failure more than 10 years ago, Dick threw himself into the process of creating healthy versions of his favorite recipes. A cook since the age of 12, he grows his own vegetables, bakes his own bread, and cans a variety of foods. He is the author of 500 Low Sodium Recipes, 500 Low-Cholesterol Recipes, 500 High Fiber Recipes, 500 Low Glycemic Index Recipes, 500 Heart-Healthy Slow Cooker Recipes, 500 400-Calorie Recipes, and 500 15-Minute Low Sodium Recipes. He lives in La Plata, MD.
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Top customer reviews
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This cookbook includes simple, down-to-Earth hearty recipes. It doesn't require a lot of fancy items or ingredients that one would be forced to shop for in a specialty grocery store in order to prepare. It does what it exactly what it says in that it offers readers recipes for meals which are both satisfying and filling but still safely remain within the 400-calorie intake range. This book does NOT include color photos and/or sketches of the actual meals or dishes. Some readers may be disappointed by that, but for us it wasn't a drawback.
Each recipe includes the total number of calories, protein, fat, carbs, fiber, sugar as well as the vitamin intake, which was a surprising addition and a welcomed convenience.
The exact content of the book is as follows:
Introduction: Why 400-Calorie Recipes?
Chapter 1: Changing the Way You Think about What You Eat
Chapter 2: A Few Basic Building Blocks
Chapter 3: Traditional Breakfasts
Chapter 4: New Ways to Think about Breakfast
Chapter 5: Lunches and Light Meals
Chapter 6: Dinners: Chicken and Turkey
Chapter 7: Dinners: Beef
Chapter 8: Dinner: Pork
Chapter 9: Dinners: Fish and Seafood
Chapter 10: Dinners: Vegetarian
Chapter 11: Dinners: Soups, Stews, and Chilis
Chapter 12: Mix and Match Meals
Chapter 13: Mix and Match: Main Dishes
Chapter 14: Mix and Match: Starters and Side Dishes
Chapter 15: Mix and Match: Desserts
Chapter 16: Mix and Match: Bread
Chapter 17: Cooking Terms, Weights and Measurements, and Gadgets
Here's one of our favorite recipes thus far taken directly from the book, found on page 360:
Spinach Stuffed Chicken Breasts
These chicken breasts, stuffed with a spinach dressing, make a great start to just about any meal. They are naturally low in fat and calories and high in nutrient density.
8 slices low sodium bacon
1 cup (160 g) onion, finely chopped
1/2 pound (225 g) fresh spinach, washed and chopped
1/4 cup (60 ml) egg substitute
1/2 cup (15 g) croutons, lightly crushed
1/4 teaspoon garlic powder
8 boneless, skinless chicken breasts
Black Pepper to taste
Fry bacon; drain and crumble. Reserve 2 tablespoons (28 ml) drippings. Saute onion in bacon drippings until soft. Remove from heat and stir in spinach, egg substitute, croutons, garlic, and crumbled bacon. Cut pocket in thick side of each chicken breast. Stuff with spinach mixture and close with wooden pick. Sprinkle with black pepper. Place breasts in 9 x 12-inch (23 x 30 cm) baking dish and cook in preheated 350 degree (180 degree Celsius or gas mark 4) oven until done, about 1/2 hour. Remove wooden picks before serving.
Each with: 151 Calories (29% from Fat, 58% from Protein, 13% from Carb); 22 g Protein; 5 g Total Fat; 1 g Unsaturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 5 g Carb; 1 g Fiber; 1 g Sugar; 213 mg Phosphorus; 47 mg Calcium; 179 mg Sodium; 443 mg Potassium; 2704 IU Vitamin A; 5 mg ATE Vitamin E; 10 mg Vitamin C; 50 mg Cholesterol
TIP: These are great on a grill. Try them on medium for about 20 minutes.