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Cook what you want to eat, without all the fat The editors of Everyday Foodmagazine know that itâ€™s not enough to get dinner on the table in a snap-it also has to be good for the whole family. Everyday Food: Lightfeatures delicious, healthful recipes, all under 500 calories. Organized seasonally so you can take advantage of the freshest ingredients, this book shows you how to quickly make your favorite dishes in a way thatâ€™s light but nonetheless tempting. Making simple adjustments to your weeknight arsenal is easy with the step-by-step instructions on cooking techniques (like stir-frying and roasting), kitchen tools to help cut down on calories (such as a steamer basket and a citrus zester), and great low- or no-fat flavor boosters (marinades, herbs, and spices). And each recipe is accompanied by a beautiful color photograph and nutritional information to keep you motivated all week long. Here are some of the recipes youâ€™ll find inside: " Oven-Fried Chicken " Saucy Shrimp and Grits " Lighter Eggplant Parmesan " Grilled Marinated Flank Steak " Olive-Oil Mashed Potatoes " Lighter Creamed Spinach " Tomato Salad with Olives and Lemon Zest " Light Chocolate-Chunk Brownies " Pear and Berry Crisp " Mini Mocha Cheesecakes Tips throughout explain what makes these recipes light, whether by using simple substitutions (such as whole-wheat tortillas instead of pizza crust), smart ways to cut back on fat (topping fish with bread crumbs rather than coating it in batter), or healthy cooking methods (baking onion rings instead of frying them). Youâ€™ll also find prep and cook times for each recipe, and plenty of one-pot meals that make great weeknight dinners for the whole family. Staying on track for a healthy lifestyle doesnâ€™t have to mean relying on gimmicky diets or eating flavorless meals. With Everyday Food: Light,cooking fulfilling and tasty dinners has never been easier or more inspiring.
Lighter Eggplant Parmesan
serves 4 prep time: 20 minutes total time: 45 minutes
WHY IT’S LIGHT This Italian restaurant standby turns virtuous with baked (instead of fried) eggplant and a healthier béchamel made from skim milk, which is then combined with some marinara sauce. Using less cheese also helps; here, the two cheeses are sprinkled only on top, rather than in each layer.
1 large Italian eggplant (2 pounds), sliced ½ inch thick crosswise 1 tablespoon olive oil Coarse salt and ground pepper 1 cup skim milk 3 tablespoons all-purpose flour 2 garlic cloves, minced 1 cup homemade or store-bought marinara sauce ½ cup grated part-skim mozzarella cheese 1/3 cup grated Parmesan cheese
1. Preheat oven to 450°F, with racks in upper and lower thirds. Arrange eggplant in a single layer on two rimmed baking sheets. Brush eggplant on both sides with oil, and season with salt and pepper. Bake until golden brown and very tender, 20 to 25 minutes, turning slices and rotating sheets from top to bottom and front to back half-way through.
2. Meanwhile, in a medium saucepan, whisk together ¼ cup milk, the flour, and garlic. Gradually whisk in remaining ¾ cup milk and ½ cup marinara sauce. Bring to a boil; reduce to a simmer, and cook until sauce has thickened, 2 to 3 minutes.
3. Spread ¼ cup marinara sauce in the bottom of a shallow 2-quart baking dish. Alternate layers of baked eggplant with milk sauce. Dollop with remaining ¼ cup marinara sauce. Top evenly with mozzarella and Parmesan. Bake on upper rack until cheese is browned and sauce is bubbling, 10 to 15 minutes. Serve immediately.
per serving: 229 calories; 9.3 g fat (3.3 g saturated fat); 11.9 g protein; 26.7 g carbohydrates; 8.9 g fiber