Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 20

3. FOR THE TUNA FOR THE TUNA, in a small bowl, combine the tuna and olive oil, and season lightly with salt and pepper. in a small bowl, combine the tuna and olive oil, and season lightly with salt and pepper.

4. ARRANGE ARRANGE lettuce, herbs, bell pepper, sprouts, and scallions on a platter. lettuce, herbs, bell pepper, sprouts, and scallions on a platter.

5. TO MAKE EACH ROLL TO MAKE EACH ROLL, overlap 2 lettuce leaves on a plate, stem ends facing up. Arrange 4 sprigs cilantro, and 3 to 4 mint leaves horizontally in the center of the overlapped lettuce leaves. Spoon about one-eighth of the tuna on top. Arrange 3 to 4 pepper strips, and some of the scallions, horizontally on top, leaving 1 to 1 inches of the lettuce free at the bottom. Add about 1 tablespoon sprouts. Spoon some of the dipping sauce over. Fold the bottom of the lettuce up over the tuna and vegetables. Fold in the right side, and roll to the left to make a roll, open at the top. Spoon a little more of the dipping sauce onto the open top, and eat immediately over a plate to catch juices. overlap 2 lettuce leaves on a plate, stem ends facing up. Arrange 4 sprigs cilantro, and 3 to 4 mint leaves horizontally in the center of the overlapped lettuce leaves. Spoon about one-eighth of the tuna on top. Arrange 3 to 4 pepper strips, and some of the scallions, horizontally on top, leaving 1 to 1 inches of the lettuce free at the bottom. Add about 1 tablespoon sprouts. Spoon some of the dipping sauce over. Fold the bottom of the lettuce up over the tuna and vegetables. Fold in the right side, and roll to the left to make a roll, open at the top. Spoon a little more of the dipping sauce onto the open top, and eat immediately over a plate to catch juices.

6. TO MAKE THE EDAMAME: TO MAKE THE EDAMAME: Bring 4 cups of water to a boil in a saucepan, add edamame and 1 teaspoon salt, and boil for 4 minutes. Drain and sprinkle with teaspoon of kosher salt. Bring 4 cups of water to a boil in a saucepan, add edamame and 1 teaspoon salt, and boil for 4 minutes. Drain and sprinkle with teaspoon of kosher salt.

Tips 1. Lettuce leaves and a virtually fat-free dipping sauce replace bread and mayonnaise. Lettuce leaves and a virtually fat-free dipping sauce replace bread and mayonnaise.

2. Look for edamame in the frozen vegetable section of your supermarket. Look for edamame in the frozen vegetable section of your supermarket.

Huevos Rancheros All the fantastic tastes of Mexico meet for breakfast in this cla.s.sic dish that's naturally easy on the waistline. Big flavors rule the day as spiced up tomato, guacamole, and black beans with chipotle all get together alongside eggs, yogurt, and cheese to create a fiesta on a plate.

SERVES 4.

Calories per serving: 503

For the ranchero sauce: 1 (14-to 15-ounce) can whole peeled tomatoes in juice cup coa.r.s.ely chopped red or white onion jalapeno pepper, stemmed, seeded (or not, if you like heat), coa.r.s.ely chopped 1 garlic clove, coa.r.s.ely chopped 2 teaspoons olive oil 1 green or red bell pepper (or each), cut into strips teaspoon ground c.u.min 1 tablespoon chopped cilantro, plus extra leaves, for garnish Salt

For the black beans: 1 (14-to 15-ounce) can black beans, drained 3/4 to 1 cup canned chicken stock to 1 cup canned chicken stock canned chipotle chile in adobo, seeded, and chopped, with about teaspoon adobo 2 tablespoons chopped cilantro

For the guacamole: 1 ripe avocado, halved, seeded, and skinned Juice of lime (about 4 teaspoons) cup coa.r.s.ely chopped cherry tomatoes 1/4 cup chunky ( cup chunky (1/4 to inch) chopped red onion to inch) chopped red onion 8 sprigs fresh cilantro, leaves and slender stems chopped Pinch salt 8 (5-inch) corn tortillas 2 teaspoons olive oil 4 large eggs Salt and pepper 2 scallions, chopped 2 ounces queso fresco, feta, or fresh goat cheese, crumbled 1 lime, quartered 2/3 cup nonfat yogurt, seasoned with pinch each salt and pepper cup nonfat yogurt, seasoned with pinch each salt and pepper

1. FOR THE SAUCE FOR THE SAUCE, combine tomatoes with their juice, onion, jalapeno, and garlic in the bowl of a food processor and blend until smooth. Heat the oil in a saucepan over medium-low heat. Add the peppers, sprinkle with the c.u.min and teaspoon salt, and cook, covered, until softened, about 5 minutes. Add the tomato mixture and simmer gently, partially covered until slightly thickened, 8 to 10 minutes. combine tomatoes with their juice, onion, jalapeno, and garlic in the bowl of a food processor and blend until smooth. Heat the oil in a saucepan over medium-low heat. Add the peppers, sprinkle with the c.u.min and teaspoon salt, and cook, covered, until softened, about 5 minutes. Add the tomato mixture and simmer gently, partially covered until slightly thickened, 8 to 10 minutes.

2. MEANWHILE MEANWHILE, combine the beans, combine the beans, 3 3/4 cup stock, and chopped chipotle with adobo in another saucepan. Bring to a simmer. With a whisk or potato masher, mash about one-half of the beans until the mixture thickens. Remove from heat and stir in cilantro. cup stock, and chopped chipotle with adobo in another saucepan. Bring to a simmer. With a whisk or potato masher, mash about one-half of the beans until the mixture thickens. Remove from heat and stir in cilantro.

3. IN ANOTHER BOWL IN ANOTHER BOWL, use a fork to mash the avocado with the lime juice until the mixture is soft, but still very chunky. Add the tomatoes, onion, cilantro, and salt and stir to combine; set aside. use a fork to mash the avocado with the lime juice until the mixture is soft, but still very chunky. Add the tomatoes, onion, cilantro, and salt and stir to combine; set aside.

4. PREHEAT PREHEAT the oven to 250 degrees. Wrap tortillas loosely in aluminum foil and warm in the oven. the oven to 250 degrees. Wrap tortillas loosely in aluminum foil and warm in the oven.

5. HEAT HEAT the oil in a 10-inch nonstick skillet over medium heat. Crack the eggs into the skillet, and reduce the heat to low. Sprinkle lightly with salt and pepper. Cover and cook 3 minutes until whites are set. the oil in a 10-inch nonstick skillet over medium heat. Crack the eggs into the skillet, and reduce the heat to low. Sprinkle lightly with salt and pepper. Cover and cook 3 minutes until whites are set.

6. TO SERVE TO SERVE, re-warm salsa and beans, adding remaining stock to beans if they have thickened. Spoon salsa onto each of 4 plates. Overlap 2 tortillas on top of the salsa. Place a fried egg on top, and spoon more salsa on top. Divide the beans between the plates; sprinkle with cheese. Garnish with guacamole, yogurt, chopped scallion, and cilantro leaves. Serve with lime. re-warm salsa and beans, adding remaining stock to beans if they have thickened. Spoon salsa onto each of 4 plates. Overlap 2 tortillas on top of the salsa. Place a fried egg on top, and spoon more salsa on top. Divide the beans between the plates; sprinkle with cheese. Garnish with guacamole, yogurt, chopped scallion, and cilantro leaves. Serve with lime.

TipCanned black beans, heated and mashed with chicken stock, make a low-fat alternative to refried beans. Seasoned nonfat yogurt stands in for sour cream. Use store-bought guacamole, if you like.

Asian Beef Noodle Soup This take-off on Pho, a traditional Vietnamese noodle soup, gives you all of the comfort of a hot lunch without all the calories! Br.i.m.m.i.n.g with thinly sliced steak, noodles, vegetables, and herbs, this is truly a one-bowl wonder.

SERVES 4.

Calories per serving: 482

For the broth: 4 cups chicken or beef broth 4 cups water 2 thin slices peeled ginger 2 whole pieces star anise 1 small (-inch) section cinnamon stick 1/4 shallot, thinly sliced shallot, thinly sliced 2 tablespoons low-sodium soy sauce, plus extra for serving 1/8 teaspoon pepper teaspoon pepper

For the garnish: 8 ounces dried Asian rice noodles pound boneless beef sirloin, or London broil, trimmed of any fat, frozen 1 small head romaine lettuce, shredded, or 2 cups shredded Savoy cabbage 1 rounded cup bean sprouts 1 red or green bell pepper, seeded, stemmed, and thinly sliced 3 scallions, minced cup thinly sliced radish 1 cup fresh cilantro sprigs (pluck off the top leaves with slender stem attached) jalapeno pepper, seeded, stemmed, and minced cup fresh basil leaves 1/4 cup fresh mint leaves cup fresh mint leaves Salt 2 tablespoons peanuts, chopped Lime wedges, for garnish Toasted sesame oil, for serving Hoisin sauce, for serving

1. FOR THE COOKING LIQUID FOR THE COOKING LIQUID, in a large saucepan, bring the broth, water, ginger, star anise, cinnamon, and shallot to a boil. Reduce heat to very low, partially cover, and simmer 15 minutes; remove spices with a slotted spoon. Add soy sauce and pepper, set aside. in a large saucepan, bring the broth, water, ginger, star anise, cinnamon, and shallot to a boil. Reduce heat to very low, partially cover, and simmer 15 minutes; remove spices with a slotted spoon. Add soy sauce and pepper, set aside.

2. MEANWHILE MEANWHILE, in a large bowl, soak noodles in cold water to cover until softened and pliable, 30 minutes. Bring a large pot of salted water to a boil. in a large bowl, soak noodles in cold water to cover until softened and pliable, 30 minutes. Bring a large pot of salted water to a boil.

3. WITH A VERY SHARP KNIFE WITH A VERY SHARP KNIFE, cut uncooked beef across the grain into very thin slices; arrange on a serving plate and refrigerate until ready to serve. Arrange all of the other vegetables, herbs, chopped peanuts, and lime wedges on a second, large platter. cut uncooked beef across the grain into very thin slices; arrange on a serving plate and refrigerate until ready to serve. Arrange all of the other vegetables, herbs, chopped peanuts, and lime wedges on a second, large platter.

4. DRAIN DRAIN noodles in a colander. Add to boiling water and cook, stirring, 45 seconds. Drain noodles again. noodles in a colander. Add to boiling water and cook, stirring, 45 seconds. Drain noodles again.

5. TO SERVE TO SERVE, bring broth to a boil. Divide steak slices between 4 large serving bowls. Ladle broth over noodles. Add noodles, vegetables and herbs to each bowl. Everyone can season their soup with lime wedges, salt, soy sauce, sesame oil, and/or hoisin sauce, as they like. bring broth to a boil. Divide steak slices between 4 large serving bowls. Ladle broth over noodles. Add noodles, vegetables and herbs to each bowl. Everyone can season their soup with lime wedges, salt, soy sauce, sesame oil, and/or hoisin sauce, as they like.

Tips 1. Steak can be poached in the broth in advance, over heat, if lightly cooked meat is an issue. Just bring saucepan of broth to a simmer, add meat, and cook 30 seconds. Divide broth and steak between serving bowls, and add remaining ingredients. Steak can be poached in the broth in advance, over heat, if lightly cooked meat is an issue. Just bring saucepan of broth to a simmer, add meat, and cook 30 seconds. Divide broth and steak between serving bowls, and add remaining ingredients.

3. Freezing the meat makes it easier to slice thin. Freezing the meat makes it easier to slice thin.

2. Subst.i.tute thin egg noodles if you can't find Asian rice noodles. Subst.i.tute thin egg noodles if you can't find Asian rice noodles.

Chocolate Brownie with Raspberries and White Chocolate Chips

Sweets

Deep Dark Chocolate Cake A little black coffee, ground almond, and tangy b.u.t.termilk add an air of mystery to this deeply chocolate cake. Grated beet (surprise!) is this cake's special secret, and is a healthy way to push the sweetness and cut the calories.

SERVES 10.

Calories per serving: 222

For the cake: cooking spray 1 cups self-rising flour 1/4 cup finely ground almonds cup finely ground almonds 5 tablespoons cocoa powder 1 teaspoon baking soda 1/4 teaspoon salt teaspoon salt 4 ounces beets, peeled and finely grated 4 ounces low-fat b.u.t.termilk 2 tablespoons strong black coffee 3 large eggs 3/4 cup sugar cup sugar

For the icing: cup dark chocolate, cut into small pieces 2 tablespoons strong black coffee 2 tablespoons honey