Some Assembly Required: No-Sweat Summer Meals
Tips and recipes to help you keep your cooking cool
10 Tips for No-Sweat Summer Meals continued...
8. Make quesadillas for dinner, and you'll only need your stove for a
few minutes. Experiment with filling ingredients and garnishes. Try some of
- Roasted chicken
- Cooked shrimp
- Mango or roasted garlic salsa
- Reduced-fat cheese
- Roasted vegetables
- Beans (try fat-free refried beans)
- Avocado strips
- Jalapeno jelly
9. Microwave nachos make a fun and light dinner, if you use
reduced-fat or low-fat tortilla chips and top them with beans, extra-lean
meats, reduced-fat cheese, and chopped tomatoes and other assorted vegetables.
Prepare your plate of nachos, then microwave on high for a couple of minutes.
Dab a dollop of salsa or fat-free sour cream on top.
10. Toast up a mini pizza. Spread bottled pizza or marinara sauce on
pita bread, flatbread, tortilla, or a bagel cut in half (the more fiber your
"crust" contains, the better). Top with shredded, reduced-fat cheese
and any vegetable or lower-fat meat. Pop into the toaster oven, and cook at 400
degrees until the cheese melts.
'Some Assembly Required' Recipes
Insalata Caprese (Pasta Salad)
Journal as: 3/4 cup starch with 1 teaspoon fat + 1/2 cup
vegetable without added fat + 2 ounces low-fat cheese
If you boil the pasta in the morning, drain, and let chill in the
refrigerator, all you have to do is toss the ingredients together and dinner is
4 cups cooked whole-grain pasta blend, cooled
2 cups ripe cherry or grape tomatoes cut in half
8 ounces fresh mozzarella cheese, cut into 1/2-inch cubes
1/3 cup lightly packed fresh basil leaves, cut or torn into bite-size
2 tablespoons olive oil
Salt to taste
Ground black pepper to taste
16 slices reduced-fat salami, quartered (optional)
- Place all the ingredients in a medium serving bowl and toss to blend
- Cover and chill in refrigerator until ready to serve.
Yield: 4 servings
Per serving: 360 calories, 19 grams protein, 42 grams
carbohydrate, 14 grams fat (5.5 grams saturated fat, 7.1 grams monounsaturated
fat, 1.2 grams polyunsaturated fat), 24 milligrams cholesterol, 6 grams fiber, 195
milligrams sodium. Calories from fat: 35%.