Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 12

Ultimate Sausage Cheese Pizza This personal pie gets its pizzeria credentials from roasted red peppers, basil-flecked chicken sausage, and a sprinkle of Parmesan cheese.

SERVES 1.

Calories per serving: 475

1 teaspoon olive oil 1/4 tablespoon minced garlic tablespoon minced garlic 1/4 cup organic tomato sauce cup organic tomato sauce 1/8 teaspoon salt teaspoon salt Pinch pepper 1 chicken basil sausage link precooked Salt, to taste Pepper, to taste red bell pepper-jarred roasted red peppers work and are a great time-saver 4 ounces prepared pizza dough 2 tablespoons shredded Parmesan cheese 1 tablespoon chopped scallion, white and green parts 1 teaspoon coa.r.s.ely chopped fresh basil (optional)

1. PREHEAT PREHEAT the oven to 450 degrees. the oven to 450 degrees.

2. FOR THE TOMATO SAUCE FOR THE TOMATO SAUCE, heat oil in a small saucepan over medium heat, add garlic and cook for 1 minute. Add tomato sauce, salt, and pepper and simmer for 4 to 5 minutes. heat oil in a small saucepan over medium heat, add garlic and cook for 1 minute. Add tomato sauce, salt, and pepper and simmer for 4 to 5 minutes.

3. PREHEAT PREHEAT a gas grill or stovetop grill pan over medium high heat. Place chicken basil sausage and bell pepper on the grill. Grill the sausage until cooked through, about 2 minutes each side; set aside. Continue grilling the pepper, turning, until the skin is blackened, 10 to 15 minutes. a gas grill or stovetop grill pan over medium high heat. Place chicken basil sausage and bell pepper on the grill. Grill the sausage until cooked through, about 2 minutes each side; set aside. Continue grilling the pepper, turning, until the skin is blackened, 10 to 15 minutes.

4. PLACE PLACE pepper in a bowl, cover with plastic wrap, and let stand until cool enough to handle. Peel, stem, and seed the pepper; cut or tear half the pepper into large dice, reserve the other half roasted pepper for another dish. When chicken sausage is done slice thinly and set aside. pepper in a bowl, cover with plastic wrap, and let stand until cool enough to handle. Peel, stem, and seed the pepper; cut or tear half the pepper into large dice, reserve the other half roasted pepper for another dish. When chicken sausage is done slice thinly and set aside.

5. SPRAY SPRAY an aluminum pizza pan with nonfat cooking spray. On a lightly floured surface, use your hands to stretch the pizza dough into a thin round, about 8 inches. Place it in the prepared pan. Spread the dough with the tomato sauce. Sprinkle with half of the cheese. Arrange the sliced chicken sausage on top, and scatter the pepper over. Sprinkle with the remaining cheese. an aluminum pizza pan with nonfat cooking spray. On a lightly floured surface, use your hands to stretch the pizza dough into a thin round, about 8 inches. Place it in the prepared pan. Spread the dough with the tomato sauce. Sprinkle with half of the cheese. Arrange the sliced chicken sausage on top, and scatter the pepper over. Sprinkle with the remaining cheese.

6. BAKE BAKE until the edges are crisp and lightly browned, and the cheese is melted, about 10 to 12 minutes. Remove from oven, and sprinkle with scallions and basil, if using. Let pizza stand about 2 to 3 minutes before eating. until the edges are crisp and lightly browned, and the cheese is melted, about 10 to 12 minutes. Remove from oven, and sprinkle with scallions and basil, if using. Let pizza stand about 2 to 3 minutes before eating.

Cobb Salad This lunchtime favorite gets a low calorie makeover by using yogurt and b.u.t.termilk in place of mayonnaise for a creamy blue cheese dressing. Subst.i.tute sliced ham for bacon and cut the calories even more!

SERVES 4.

Calories per serving: 471

2 tablespoons fresh lemon juice 1/4 cup finely chopped fresh flat-leaf parsley cup finely chopped fresh flat-leaf parsley 1 tablespoon olive oil, plus more for oiling grill 1/4 teaspoon salt teaspoon salt teaspoon pepper 1 pound chicken b.r.e.a.s.t.s, pounded to an even 1 1/3-inch thickness 1 ounce crumbled blue cheese (about 1 1/4 cup) cup) 1/4 cup plain nonfat yogurt cup plain nonfat yogurt 2 tablespoons nonfat or low-fat b.u.t.termilk 1 head romaine lettuce, chopped 2 thin slices low-sodium ham, sliced 1/4 cup shredded sharp cheddar cheese cup shredded sharp cheddar cheese 2 avocados, seeded, peeled, and cut into -inch cubes 2 tomatoes, cut into -inch cubes 2 scallions, sliced

1. WHISK WHISK together lemon juice, parsley, oil, salt, and together lemon juice, parsley, oil, salt, and 1 1/4 teaspoon pepper in a large, shallow dish. Add chicken, turning to coat, and marinate for at least 2 hours and up to overnight. teaspoon pepper in a large, shallow dish. Add chicken, turning to coat, and marinate for at least 2 hours and up to overnight.

2. PREHEAT PREHEAT a grill to medium or heat a well-seasoned grill pan over medium heat. Lightly oil grill grate or pan. Grill chicken, turning to create crosshatch marks, until cooked through, about 10 minutes total. Let stand for 10 minutes, then cut into inch cubes. a grill to medium or heat a well-seasoned grill pan over medium heat. Lightly oil grill grate or pan. Grill chicken, turning to create crosshatch marks, until cooked through, about 10 minutes total. Let stand for 10 minutes, then cut into inch cubes.

3. STIR STIR together blue cheese, yogurt, b.u.t.termilk, and remaining together blue cheese, yogurt, b.u.t.termilk, and remaining 1 1/4 teaspoon pepper. Pour over lettuce and toss until well coated. Divide lettuce among 4 serving dishes. Divide ham, cheddar cheese, avocados, tomatoes, scallions, and chicken cubes among dishes, arranging each ingredient in a line to create a rainbow of toppings. Serve immediately. teaspoon pepper. Pour over lettuce and toss until well coated. Divide lettuce among 4 serving dishes. Divide ham, cheddar cheese, avocados, tomatoes, scallions, and chicken cubes among dishes, arranging each ingredient in a line to create a rainbow of toppings. Serve immediately.

TipYogurt and b.u.t.termilk stand in for mayonnaise in the blue cheese dressing.

Sauteed Tequila Lime Shrimp Tacos with Mango and Pineapple Salsa and Spicy Black Beans Redolent with spices, kissed by chiles, and with a hint of tequila, these shrimp tacos are the perfect bite. Light but satisfying, served with spicy black beans and a mango and pineapple salsa, they make us wish every day was Cinco de Mayo.

SERVES 4.

Calories per serving, shrimp tacos: 413 Calories per serving, mango and pineapple salsa: 76 Calories per serving, spicy black beans: 110

For the shrimp tacos: 2 to 4 tablespoons olive oil 1 garlic clove, chopped teaspoon ground c.u.min Pinch red pepper flakes 1 pound medium shrimp, deveined 3 tablespoons high-quality tequila Salt, to taste 1 teaspoon dried chipotle powder 2 to 3 tablespoons cilantro, chopped 4 whole wheat tortillas

For the mango and pineapple salsa: 1 large, ripe mango, chopped 1/4 cup red onions, chopped cup red onions, chopped 1/4 cup red bell pepper, chopped cup red bell pepper, chopped 1 8-ounce can pineapple tidbits in juice, drained 1 tablespoon freshly squeezed lime juice 1 to 2 tablespoons cilantro, chopped Salt, to taste

For the spicy black beans: 2 tablespoons olive oil 2 tablespoons onion, chopped 1 garlic clove, chopped 1 tablespoon ground c.u.min 1 14-ounce can black beans 2 tablespoons red pepper flakes1. TO MAKE THE SHRIMP TACOS: TO MAKE THE SHRIMP TACOS: In a large skillet over medium heat, add the olive oil. Add the chopped garlic and cook for about 1 minute. Add the c.u.min and red pepper flakes and let the flavors blend together. Add the shrimp and toss. Carefully add the tequila and flambe. Season with salt and add the dried chipotle powder. Once shrimp are cooked, add the chopped cilantro and toss. In a large skillet over medium heat, add the olive oil. Add the chopped garlic and cook for about 1 minute. Add the c.u.min and red pepper flakes and let the flavors blend together. Add the shrimp and toss. Carefully add the tequila and flambe. Season with salt and add the dried chipotle powder. Once shrimp are cooked, add the chopped cilantro and toss.

2. IN A SEPARATE NONSTICK SKILLET IN A SEPARATE NONSTICK SKILLET over low heat, heat a whole wheat tortilla until pliable, about 2 minutes on each side. over low heat, heat a whole wheat tortilla until pliable, about 2 minutes on each side.

3. PLACE PLACE one tortilla per person and serve three shrimp in each taco. one tortilla per person and serve three shrimp in each taco.

4. TO MAKE THE SPICY BLACK BEANS: TO MAKE THE SPICY BLACK BEANS: In a saucepan over medium heat, add the olive oil, chopped onion, and chopped garlic clove. Sweat the onions for about 2 minutes. Add the c.u.min and the black beans. Stir and add the red pepper flakes. Simmer for about 5 minutes. In a saucepan over medium heat, add the olive oil, chopped onion, and chopped garlic clove. Sweat the onions for about 2 minutes. Add the c.u.min and the black beans. Stir and add the red pepper flakes. Simmer for about 5 minutes.

5. TO MAKE THE MANGO AND PINEAPPLE SALSA: TO MAKE THE MANGO AND PINEAPPLE SALSA: Peel the mango and chop into small dice and place in a bowl. Chop the yellow and red bell peppers and add to the bowl with the mango. Add the drained pineapple tidbits and chopped red onion and toss together. Squeeze some lime juice over and toss. Add the chopped cilantro, salt to taste, and toss. Refrigerate until ready to serve. Peel the mango and chop into small dice and place in a bowl. Chop the yellow and red bell peppers and add to the bowl with the mango. Add the drained pineapple tidbits and chopped red onion and toss together. Squeeze some lime juice over and toss. Add the chopped cilantro, salt to taste, and toss. Refrigerate until ready to serve.

Mango-Glazed Salmon with Spinach Salad We love salmon because it's easy and always. .h.i.ts the spot, especially with this Asian-accented mango glaze. It's just perfect sitting atop a spinach salad freshened up with pear, bean sprouts, and toasted sliced almonds.

SERVES 2.

Calories per serving: 478

For the salmon: 2 tablespoons soy sauce 1 teaspoon minced ginger 1 (3-inch) cinnamon stick 1 teaspoon rice vinegar 5 ounces mango nectar 2 (6-ounce) salmon fillets, about 1-inch thick

For the spinach salad: 1 bunch fresh spinach 1 thinly sliced Bosc pear Shredded carrots Asian bean sprouts 2 tablespoons toasted sliced almonds (optional)

For the dressing: 3 tablespoons rice vinegar 1 tablespoon sesame oil 1 teaspoon ginger (fresh grated) 1 tablespoon orange juice

1. TO MAKE THE SALMON: TO MAKE THE SALMON: Stir together first 5 ingredients in a small saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes or until reduced by half. Pour mango mixture through a wire-mesh strainer; discard solids. Return mango mixture to saucepan; keep warm. Stir together first 5 ingredients in a small saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes or until reduced by half. Pour mango mixture through a wire-mesh strainer; discard solids. Return mango mixture to saucepan; keep warm.

2. PLACE PLACE salmon on a rack in a broiler pan coated with cooking spray. Broil 5 inches from heat 5 minutes. Brush fish with mango mixture. Broil 3 more minutes or until fish flakes with a fork. Spoon remaining mango glaze evenly over fish. salmon on a rack in a broiler pan coated with cooking spray. Broil 5 inches from heat 5 minutes. Brush fish with mango mixture. Broil 3 more minutes or until fish flakes with a fork. Spoon remaining mango glaze evenly over fish.

3. TO MAKE THE SPINACH SALAD: TO MAKE THE SPINACH SALAD: Chop the spinach rough cut, thinly slice the Bosc pear into strips, shred the carrots on a grater, add bean sprouts, toss in sliced almonds if desired. Lightly toss the ingredients all together in a mixing bowl with the dressing. Chop the spinach rough cut, thinly slice the Bosc pear into strips, shred the carrots on a grater, add bean sprouts, toss in sliced almonds if desired. Lightly toss the ingredients all together in a mixing bowl with the dressing.