500-CALORIE DINNERS MEAL PLAN: WEEK 4

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1 EATINGWELL 500-CALORIE DINNERS MEAL PLAN: WEEK 4 Bistro Flank Steak Sandwich, page 9 EATINGWELL.COM

2 500-Calorie Dinners Week 4: Monday CAJUN CRAB CROQUETTES Weight Loss Gluten Free ACTIVE: 30 MIN TOTAL: 50 MIN Crab cakes get a Louisiana spin with Cajun spice and corn. Although any type of crab works here, we prefer the texture of lump crabmeat. Serve with Zesty Rémoulade Sauce. 3 teaspoons canola oil, divided 1 small onion, finely diced 1/2 cup finely diced green bell pepper 1/2 cup frozen corn kernels, thawed 1 1/2 teaspoons Cajun seasoning, divided 1 pound pasteurized crabmeat, drained 1 large egg white 3/4 cup plain dry breadcrumbs, divided 1/4 cup reduced-fat mayonnaise 1/2 teaspoon freshly grated lemon zest 1. Preheat oven to 425 F. Coat a baking sheet with cooking spray. 2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add onion, bell pepper, corn and 1 teaspoon Cajun seasoning and cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a large bowl. Let cool for 5 minutes. Add crab, egg white, 1/2 cup breadcrumbs, mayonnaise and lemon zest. Mix well. 3. Divide the mixture into 8 equal portions (about 1/2 cup each). Form each portion into an oblong patty that s about 4 inches by 2 inches. Place on the prepared baking sheet. Combine the remaining 1/4 cup breadcrumbs, 1/2 teaspoon Cajun seasoning and 2 teaspoons oil in a small bowl. Sprinkle 1 heaping teaspoon of the breadcrumb mixture over the top of each croquette, then gently press it on. 4. Bake the croquettes until heated through and golden brown on top, about 20 minutes. SERVES 4: 2 CROQUETTES EACH Per serving: 246 calories; 7 g fat (1 g sat, 2 g mono); 132 mg cholesterol; 23 g carbohydrate; 1 g added sugars; 27 g protein; 2 g fiber; 942 mg sodium; 148 mg potassium. Nutrition bonus: Iron (35% daily value), Vitamin C (25% dv), Calcium (15% dv). Carbohydrate servings: 11/2 Exchanges: 11/2 starch, 3 very lean meat, 1/2 fat ZESTY RÉMOULADE SAUCE ACTIVE: 10 MINUTES TOTAL: 10 MINUTES TO MAKE AHEAD: Cover and refrigerate for up to 2 days. Here s a lighter, easy version of the classic mayonnaise-based sauce that s commonly served with seafood. 1/4 cup reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 2 scallions, finely chopped 2 teaspoons chopped rinsed capers 1 tablespoon Dijon mustard Cajun Crab Croquettes (246 cal.) 11/2 cups baby spinach with 2 Tbsp. Spicy Mediterranean Vinaigrette, page 3 (125 cal.) Southwestern Calico Corn, page 4 (98 cal.) Chunky Peach Popscicles, page 5 (33 cal.) TOTAL: 502 calories 1 tablespoon sweet relish 1/4 teaspoon freshly ground pepper Combine mayonnaise, sour cream, scallions, capers, mustard, relish and pepper in a small bowl. MAKES: 2/3 CUP Per 2-tablespoon serving: 32 calories; 2 g fat (1 g sat, 0 g mono); 2 mg cholesterol; 3 g carbohydrate; 0 g protein; 0 g fiber; 172 mg sodium; 24 mg potassium. EATINGWELL.COM Eating Well, Inc. 2

3 500-Calorie Dinners Week 4: Monday (cont d) SPICY MEDITERRANEAN VINAIGRETTE Weight Loss Gluten Free ACTIVE: 20 MIN TOTAL: 20 MIN TO MAKE AHEAD: Cover and refrigerate for up to 3 days. Sweet raisins, honey and carrot juice balance the heat of crushed red pepper in this brightly colored vinaigrette. 1/2 teaspoon black mustard seeds 1/4 teaspoon ground coriander 1/8 teaspoon ground cumin 1/2 cup carrot juice 2 tablespoons golden raisins 2 tablespoons red-wine vinegar 4 sprigs fresh cilantro 1 tablespoon nonfat plain yogurt 1 teaspoon honey 11/2 teaspoons crushed red pepper 1/4 teaspoon salt Freshly ground pepper to taste 1/4 cup extra-virgin olive oil 1. Heat mustard seeds, coriander and cumin in a small dry skillet over medium heat until fragrant, 2 to 3 minutes. Add carrot juice and simmer over medium heat until reduced by half, about 3 minutes. 2. Place raisins in a blender and add the hot juice. Let stand for 5 minutes to plump the raisins. Then add vinegar, cilantro, yogurt, honey, crushed red pepper, salt and pepper and blend until combined. Pour in oil and blend until smooth, about 1 minute. MAKES: ABOUT 3/4 CUP Per tablespoon: 55 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 3 g carbohydrate; 0 g protein; 0 g fiber; 53 mg sodium; 50 mg potassium. Nutrition bonus: Vitamin A (40% daily value). Cajun Crab Croquettes, page 2 (246 cal.) 11/2 cups baby spinach with 2 Tbsp. Spicy Mediterranean Vinaigrette (125 cal.) Southwestern Calico Corn, page 4 (98 cal.) Chunky Peach Popscicles, page 5 (33 cal.) TOTAL: 502 calories EATINGWELL.COM Eating Well, Inc. 3

4 500-Calorie Dinners Week 4: Monday (cont d) SOUTHWESTERN CALICO CORN Weight Loss Gluten Free ACTIVE: 25 MIN TOTAL: 25 MIN Peppers, cumin and chili powder are a natural combination with corn and hominy (dried corn that s had its hull removed). 1 tablespoon canola oil 1 poblano pepper, diced 1 small red bell pepper, diced 2 cups fresh corn kernels 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/4 teaspoon salt 1 14-ounce can hominy, rinsed (see Tip) Heat oil in a large nonstick skillet over medium-high heat. Add poblano pepper, bell pepper and corn, and cook, stirring occasionally, until just tender, 3 to 5 minutes. Stir in chili powder, cumin and salt; cook for 30 seconds more. Add hominy and cook, stirring, until heated through, about 2 minutes more. SERVES 6: 2/3 CUP EACH Per serving: 98 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 16 g carbohydrate; 2 g protein; 3 g fiber; 186 mg sodium; 185 mg potassium. Nutrition bonus: Vitamin C (50% daily value), Vitamin A (15% dv). Carbohydrate servings: 1 Exchanges: 1 starch, 1/2 fat TIP Hominy is white or yellow corn that has been treated with lime to remove the tough hull and germ. Dried, ground hominy is the main ingredient in grits. Canned, cooked hominy can be found in the Mexican or canned-vegetable section of large supermarkets near the beans. Cajun Crab Croquettes, page 2 (246 cal.) 11/2 cups baby spinach with 2 Tbsp. Spicy Mediterranean Vinaigrette, page 3 (125 cal.) Southwestern Calico Corn (98 cal.) Chunky Peach Popscicles, page 5 (33 cal.) TOTAL: 502 calories EATINGWELL.COM Eating Well, Inc. 4

5 500-Calorie Dinners Week 4: Monday (cont d) CHUNKY PEACH POPSICLES Weight Loss Gluten Free ACTIVE: 15 MIN TOTAL: 21/4 HRS TO MAKE AHEAD: Store in the freezer for up to 3 weeks. EQUIPMENT: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks Make sure to reserve a portion of the peaches as you puree the mixture so the pops will be packed with icy cold, chunky bits of fruit. For a grown-up twist, try adding 1 to 2 teaspoons finely chopped fresh mint, lemon verbena or basil. 11/4 pounds ripe peaches (3-4 medium), halved and pitted Juice of 1 lemon 1/4 cup freshly squeezed orange juice 1/4 cup sugar, or to taste 1/4 teaspoon vanilla extract 1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla. 2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more. MAKES: 12 POPSICLES, 2 OUNCES EACH Per serving: 33 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 9 g carbohydrate; 0 g protein; 1 g fiber; 0 mg sodium; 90 mg potassium. Carbohydrate servings: 1/2 Exchanges: 1/2 fruit Cajun Crab Croquettes, page 2 (246 cal.) 11/2 cups baby spinach with 2 Tbsp. Spicy Mediterranean Vinaigrette, page 3 (125 cal.) Southwestern Calico Corn, page 4 (98 cal.) Chunky Peach Popscicles (33 cal.) TOTAL: 502 calories EATINGWELL.COM Eating Well, Inc. 5

6 500-Calorie Dinners Week 4: Tuesday CORNMEAL-CRUSTED CHICKEN WITH PEPIÁN SAUCE Weight Loss Gluten Free ACTIVE: 40 MIN TOTAL: 40 MIN Tomatillos and pepitas form the basis for pepian sauce one version of Mexican mole. 4 tomatillos, husked and rinsed 1/4 cup diced onion 4 tablespoons pepitas (see Tip), divided 3 tablespoons chopped fresh cilantro, divided 1 clove garlic, peeled 1/2 cup reduced-sodium chicken broth 1/2 teaspoon salt, divided 2 tablespoons reduced-fat sour cream 4 boneless, skinless chicken breasts (1 11/4 pounds), trimmed 1 large egg white 2 tablespoons water 1/2 cup yellow cornmeal 3 teaspoons canola oil, divided 1. Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over mediumhigh heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside. 2. Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness. 3. Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly. 4. Heat 11/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro. SERVES 4 Per serving: 314 calories; 14 g fat (3 g sat, 5 g mono); 66 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 31 g protein; 2 g fiber; 519 mg sodium; 464 mg potassium. Nutrition bonus: Magnesium (27% daily value), Iron (20% dv). Carbohydrate servings: 1 Exchanges: 1 starch, 3 lean meat, 1 fat Cornmeal-Crusted Chicken with Pepián Sauce (314 cal.) 1 cup steamed broccoli with a squeeze of lime and a dash of hot sauce (44 cal.) 1/2 cup brown rice with a pinch of chili powder (109 cal.) TOTAL: 467 calories TIP Find pepitas in the bulk-foods section of natural-foods stores or Mexican groceries. EATINGWELL.COM Eating Well, Inc. 6

7 500-Calorie Dinners Week 4: Wednesday LAMB CHOPS WITH LEBANESE GREEN BEANS Weight Loss Gluten Free ACTIVE: 45 MIN TOTAL: 45 MIN Simple pan-roasted lamb chops are served alongside deliciously spiced stewed green beans and tomatoes in a riff on a Lebanese favorite, lubiyeh. 1 tablespoon plus 1 teaspoon extravirgin olive oil, divided 1 medium yellow onion, chopped 2 tablespoons chopped fresh mint or 2 teaspoons dried, divided 1/2 teaspoon ground cinnamon 1 teaspoon salt, divided 1/4 teaspoon freshly ground pepper, plus more to taste 3 cups diced tomatoes (4-5 medium) 1/3 cup water 12 ounces green beans, trimmed 8 lamb loin chops, trimmed (11/2-13/4 pounds total) Lamb Chops with Lebanese Green Beans (327 cal.) Whole-Grain Rice Pilaf, page 8 (97 cal.) Raspberry Applesauce, page 8 (67 cal.) TOTAL: 491 calories 1. Preheat oven to 400 F. 2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and light brown, about 5 minutes. Add 1 tablespoon fresh mint (or 1 teaspoon dried), cinnamon, 1/2 teaspoon salt and pepper to taste; cook, stirring, until fragrant, about 30 seconds. Add tomatoes and water and increase heat to high. Cook, stirring occasionally, until the tomatoes begin to break down, 2 to 3 minutes. Stir in green beans. Reduce heat to medium, cover and cook, stirring occasionally, until the green beans are tender, about 12 minutes. 3. Meanwhile, sprinkle both sides of lamb chops with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat the remaining 1 teaspoon oil in a large ovenproof skillet over medium-high heat. Add the lamb chops and cook until browned on one side, about 2 minutes. Turn them over and transfer the pan to the oven. Roast until an instant-read thermometer inserted horizontally into a chop registers 140 F for medium-rare, 6 to 10 minutes, depending on thickness. 4. Stir the remaining mint into the green bean mixture. Serve the lamb chops with the green beans. SERVES 4: 2 CHOPS & 1 CUP VEGETABLES EACH Per serving: 327 calories; 15 g fat (4 g sat, 8 g mono); 96 mg cholesterol; 15 g carbohydrate; 33 g protein; 5 g fiber; 676 mg sodium; 875 mg potassium. Nutrition bonus: Vitamin C (45% daily value), Vitamin A (35% dv), Potassium (25% dv), Folate & Iron (20% dv). Carbohydrate servings: 1/2 Exchanges: 2 vegetable, 4 lean meat, 1 fat EATINGWELL.COM Eating Well, Inc. 7

8 500-Calorie Dinners Week 4: Wednesday (cont d) WHOLE-GRAIN RICE PILAF Weight Loss Gluten Free ACTIVE: 15 MIN TOTAL: 30 MIN Great-tasting whole-grain pilafs are available these days, and they are a step up (nutritionally speaking) from the original San Francisco treat, but unfortunately they are usually loaded with sodium. Our version combines whole-wheat pasta, onions and brown rice for delicious results with less sodium. 2 teaspoons extra-virgin olive oil or canola oil 1/2 cup broken whole-wheat spaghetti pieces 1/3 cup finely diced onion 1 14-ounce can reduced-sodium chicken broth 1 cup instant brown rice 1/4 teaspoon salt 1 bay leaf 1 tablespoon chopped fresh parsley Heat oil in a saucepan over medium-high heat. Add pasta and onion; cook, stirring, until starting to brown, about 3 minutes. Add broth, rice, salt and bay leaf; bring to a boil. Reduce heat to low, cover and cook until the liquid is absorbed and the rice is tender, 10 to 12 minutes. Let sit for 5 minutes. Discard the bay leaf. Fluff with a fork and stir in parsley. SERVES 6: ABOUT 2/3 CUP EACH Per serving: 97 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 3 g protein; 2 g fiber; 253 mg sodium; 88 mg potassium. Carbohydrate servings: 1 Exchanges: 1 starch, 1/2 fat RASPBERRY APPLESAUCE Weight Loss Gluten Free ACTIVE: 10 MIN TOTAL: 10 MIN Simplicity itself, applesauce from a jar becomes quite special when warmed and laced with raspberries. 1 cup prepared chunky applesauce 2/3 cup frozen unsweetened raspberries (not thawed) Stir together applesauce and raspberries in a small microwaveable bowl. Cover with plastic wrap and microwave on High power until heated through, about 11/2 minutes. Stir gently to avoid breaking down the raspberries. (Alternatively, warm applesauce in a small saucepan over medium heat. Remove from the heat and stir in raspberries; let stand until they are thawed.) SERVES 2: 3/4 CUP EACH Per serving: 67 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 19 g carbohydrate; 1 g protein; 4 g fiber; 2 mg sodium; 92 mg potassium. Nutrition bonus: Vitamin C (22% daily value). Carbohydrate servings: 1 Exchanges: 1 fruit Lamb Chops with Lebanese Green Beans, page 7 (327 cal.) Whole-Grain Rice Pilaf (97 cal.) Raspberry Applesauce (67 cal.) TOTAL: 491 calories EATINGWELL.COM Eating Well, Inc. 8

9 500-Calorie Dinners Week 4: Thursday BISTRO FLANK STEAK SANDWICH Weight Loss Gluten Free ACTIVE: 45 MIN TOTAL: 45 MIN Make this bistro-style sandwich, sauce and all, completely on the grill. If you re in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. 6 cloves garlic, unpeeled 1 tablespoon extra-virgin olive oil 3/4 pound flank steak, trimmed 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 1 medium red bell pepper 1 medium yellow bell pepper 4 large slices whole-wheat country bread, cut in half, or 8 small slices 2 tablespoons reduced-fat mayonnaise 1 cup mixed salad greens Bistro Flank Steak Sandwich (294 cal.) Borscht, page 10 (160 cal.) 1/2 cup fresh blueberries (42 cal.) TOTAL: 496 calories 1. Preheat grill to medium-high. 2. Place garlic in the center of a piece of foil and drizzle with oil. Gather the foil together at the top to form a sealed packet. Sprinkle both sides of steak with 1/4 teaspoon salt and pepper. 3. Place the garlic packet over indirect heat or the coolest part of the grill. Place the steak and bell peppers over direct heat or the hottest part of the grill. Cook the garlic until soft and golden brown, 8 to 10 minutes. Cook the peppers, turning occasionally, until the skin is blistered on all sides, about 10 minutes total. Cook the steak, turning once, until desired doneness, about 6 minutes per side for medium. Transfer the garlic packet, peppers and steak to a clean platter. Tent the steak with foil to keep warm. 4. Grill bread, turning once, until toasted, about 1 minute per side. 5. When the peppers are cool enough to handle, peel and discard the stems, seeds and ribs. Slice into wide strips and toss with the remaining 1/4 teaspoon salt in a small bowl. Peel the garlic and place it and the oil from the packet in another small bowl. Add mayonnaise and mash with a fork until combined. Slice the steak very thinly. 6. To assemble sandwiches, spread 1 scant teaspoon of the roasted garlic aïoli on each piece of bread. Divide greens, the sliced steak and grilled peppers among 4 slices of bread; top with the remaining bread. SERVES 4 Per sandwich: 294 calories; 10 g fat (3 g sat, 5 g mono); 33 mg cholesterol; 26 g carbohydrate; 0 g added sugars; 21 g protein; 2 g fiber; 596 mg sodium; 393 mg potassium. Nutrition bonus: Vitamin C (160% daily value), Vitamin A (25% dv), Zinc (22% dv). EATINGWELL.COM Eating Well, Inc. 9

10 500-Calorie Dinners Week 4: Thursday (cont d) BORSCHT Weight Loss Gluten Free ACTIVE: 30 MIN TOTAL: 30 MIN Borscht is a simple beet soup typically made with beef broth and garnished with sour cream. We give it a kick with horseradish. For a vegetarian soup, use vegetable broth instead. 2 tablespoons extra-virgin olive oil 1 medium onion, chopped 2 cups reduced-sodium beef broth or vegetable broth 1 medium russet potato, peeled and diced 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 11/2 cups steamed cubed beets, 1/2-inch cubes (see box) 2 teaspoons red-wine vinegar 1/4 cup reduced-fat sour cream 1 tablespoon prepared horseradish 1 tablespoon chopped fresh parsley 1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more. 2. Combine sour cream and horseradish in a small bowl. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley. SERVES 4: ABOUT 1 CUP EACH Per serving: 160 calories; 9 g fat (2 g sat, 6 g mono); 8 mg cholesterol; 18 g carbohydrate; 0 g added sugars; 4 g protein; 3 g fiber; 579 mg sodium; 495 mg potassium. Nutrition bonus: Vitamin C (25% daily value), Potassium (15% dv). Carbohydrate servings: 1 Exchanges: 1/2 starch, 1 vegetable, 2 fat HOW TO PREP & STEAM BEETS Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into 1/2- to 1-inch-thick cubes, wedges or slices. To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes. Bistro Flank Steak Sandwich, page 9 (294 cal.) Borscht (160 cal.) 1/2 cup fresh blueberries (42 cal.) TOTAL: 496 calories To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes. No time to prep? Look for Melissa s brand Peeled Baby Red Beets in the produce section of many supermarkets. They re peeled, steamed and ready to eat and contain far less sodium than their canned counterparts. EATINGWELL.COM Eating Well, Inc. 10

11 500-Calorie Dinners Week 4: Friday GINGER, SPLIT PEA & VEGETABLE CURRY Weight Loss Gluten Free ACTIVE: 50 MIN TOTAL: 50 MIN Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry. Try any combination of vegetables sweet potatoes, winter squash and spinach create a sweeter offering. Don t be alarmed by the number of chiles the vegetables and split peas bring the heat level down. 1 large russet or Yukon Gold potato, peeled, cut into 1/2-inch cubes 1/2 cup yellow split peas (chana dal) 1 cup cauliflower florets (1-inch pieces) 1 cup green bean pieces, frozen or fresh (1-inch pieces) 1 small (8 ounces) eggplant, cut into 1/2-inch cubes 1 medium carrot, cut into 1/4-inch-thick slices 13/4 teaspoons salt 1/2 teaspoon ground turmeric 1 tablespoon canola oil 1 teaspoon cumin seeds 4 large cloves garlic, cut into thin slivers 1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly sliced crosswise (do not seed) 1 tablespoon cornstarch 1/4 cup finely chopped fresh cilantro 4 long thin slices fresh ginger, cut into matchsticks Juice from 1 medium lime 1 teaspoon ghee or butter (optional) 1. Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam that rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes. 2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7 to 10 minutes more. 3. Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2 minutes. Remove from the heat. 4. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the washings back into the saucepan. 5. Whisk cornstarch with 3 tablespoons Ginger, Split Pea & Vegetable Curry (161 cal.) 11/2 cups baby spinach with 2 Tbsp. Buttermilk Dressing, page 12 (35 cal.) 2 inches toasted whole-grain baguette (132 cal.) Hot Fudge Pudding Cake, page 13 (142 cal.) TOTAL: 476 calories of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to mediumhigh and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice and ghee (or butter), if using. SERVES 6: GENEROUS 1 CUP EACH Per serving: 161 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 30 g carbohydrate; 6 g protein; 6 g fiber; 700 mg sodium; 663 mg potassium. Nutrition bonus: Vitamin A (40% daily value), Vitamin A (35% dv), Folate (28% dv), Potassium (19% dv). Carbohydrate servings: 11/2 Exchanges: 11/2 starch, 1 vegetable, 1/2 fat EATINGWELL.COM Eating Well, Inc. 11

12 500-Calorie Dinners Week 4: Friday (cont d) Ginger, Split Pea & Vegetable Curry, page 11 (161 cal.) 11/2 cups baby spinach with 2 Tbsp. Buttermilk Dressing (35 cal.) 2 inches toasted whole-grain baguette (132 cal.) Hot Fudge Pudding Cake, page 13 (142 cal.) TOTAL: 476 calories CREAMY BUTTERMILK DRESSING Weight Loss Gluten Free ACTIVE: 10 MIN TOTAL: 10 MIN TO MAKE AHEAD: Cover and refrigerate for up to 2 days. This creamy buttermilk-herb dressing recipe is perfect tossed with mixed greens, as a dressing for cold pasta salads or as a dip for crunchy vegetables. 1 clove garlic, minced 1/4 teaspoon salt 1/2 cup buttermilk 1/4 cup low-fat mayonnaise 3 tablespoons chopped fresh herbs, such as basil, tarragon, dill, oregano or marjoram, or 1 tablespoon dried 1 tablespoon distilled white vinegar Mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add buttermilk, mayonnaise, herbs and vinegar; whisk until combined. MAKES: ABOUT 3/4 CUP Per tablespoon: 18 calories; 1 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 2 g carbohydrate; 0 g added sugars; 0 g protein; 0 g fiber; 100 mg sodium; 20 mg potassium. EATINGWELL.COM Eating Well, Inc. 12

13 500-Calorie Dinners Week 4: Friday (cont d) Ginger, Split Pea & Vegetable Curry, page 11 (161 cal.) 11/2 cups baby spinach with 2 Tbsp. Buttermilk Dressing, page 12 (35 cal.) 2 inches toasted whole-grain baguette (132 cal.) Hot Fudge Pudding Cake (142 cal.) TOTAL: 476 calories HOT FUDGE PUDDING CAKE Weight Loss Gluten Free ACTIVE: 20 MIN TOTAL: 1 HR Serve this dense, fudgy pudding cake with vanilla frozen yogurt. 1 cup all-purpose flour 1/3 cup sugar 1/4 cup unsweetened cocoa powder 2 teaspoons baking powder 1/2 teaspoon salt 1/2 cup nonfat milk 1 large egg, lightly beaten 2 tablespoons canola oil 1 teaspoon vanilla extract 1/4 cup pecan halves, toasted (see Tip) 3/4 cup brown sugar 11/3 cups hot strong coffee 1. Preheat oven to 375 F. Lightly coat an 8-by-8-inch baking dish with cooking spray. 2. Stir together flour, sugar, cocoa, baking powder and salt in a large bowl. Combine milk, egg, oil and vanilla in a glass measuring cup. Make a well in center of the dry ingredients and gradually pour in the milk mixture, stirring until combined. Stir in pecans. Spoon into the prepared pan and spread evenly. 3. Dissolve brown sugar in coffee; spoon over batter. Bake until a toothpick inserted in center comes out clean, about 25 minutes. Let stand for 10 minutes; serve hot or warm. SERVES 12 Per serving: 142 calories; 5 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 24 g carbohydrate; 2 g protein; 1 g fiber; 204 mg sodium; 114 mg potassium. Carbohydrate servings: 11/2 Exchanges: 11/2 other carbohydrate, 1 fat EATINGWELL.COM Eating Well, Inc. 13

14 About EatingWell We deliver delicious, simple recipes that meet stringent guidelines for taste, nutrition and dependability, recipes easily replicated by home cooks. We report on the latest nutrition and health news, providing the practical, science-based answers consumers are looking for. We examine the connections among food, its origins and its impact on communities. We encourage people to make informed, mindful decisions about how they eat and to celebrate the joys of food. EatingWell reaches millions of consumers through the award-winning EatingWell Magazine, EatingWell cookbooks and licensing partners that trust EatingWell to provide healthy recipes, how-to instruction, diet and nutrition articles and custom healthy-eating solutions. We hope you enjoy our recipes and feel informed and inspired to make healthy eating your way of life! ABOUT EATINGWELL HEALTH TAGS A recipe checked Diabetes Weight Loss Gluten Free has limited saturated fat. is low in calories and meets limits for Carbohydrate Servings. has reduced calories (and limited saturated fat). does not contain wheat, rye, barley or oats. (Many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged [e.g., canned] ingredient, we recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of gluten. Also, please note that while a recipe may be marked Gluten Free, the serving suggestions that accompany it may contain gluten.) Photography by Ken Burris; Jim Westphalen (page 12) Eating Well, Inc. All rights reserved. EATINGWELL.COM Eating Well, Inc. 14