You are on page 1of 13

Pur

chas
eacopyof

T
HES
KI
NNYT
AS
T
E
COOKBOOK
atoneoft
hes
er
et
ai
l
er
s
:

CLARKSON POTTER

Copyright 2014 by Gina Homolka


Photographs copyright 2014 by Penny De Los Santos
Selected recipes first appeared on skinnytaste.com
All rights reserved.
Published in the United States by Clarkson Potter/
Publishers, an imprint of the Crown Publishing Group,
a division of Random House LLC, a Penguin Random
House Company, New York.
www.crownpublishing.com
www.clarksonpotter.com
CLARKSON POTTER is a trademark and POTTER
with colophon is a registered trademark of Random
House LLC.
Library of Congress Cataloging-in-Publication Data
Homolka, Gina.
The skinnytaste cookbook / Gina Homolka. First
edition.
pages cm
Includes index.
1. Reducing diets. 2. Low-fat dietRecipes.
3. Low-calorie dietRecipes. I. Title.
RM222.2.H5865 2014
641.5'635dc23
2013050608
ISBN 978-0-385-34562-0
eBook ISBN 978-0-385-34563-7
Printed in China
Book design by Stephanie Huntwork
Jacket design by Stephanie Huntwork
Jacket photographs by Penny De Los Santos
10987654321
First Edition

Homo_9780385345620_3p_fm_r1.indd 4

5/28/14 2:37 PM

Contents
introduction 8

perfect Poultry

The Skinny Basics

Mouthwatering chicken
and turkey dishes 148

Create a good-for-you
kitchen and lifestyle 12

lean Meat Dishes

Sunny Mornings
Start the day off right 21

Skinny-licious
Soups & Chilis
A meal in a bowl 52

Sandwiches on
the Lighter Side
Getting healthy between
the slices 77

Skinny Bites
Dips, apps, and more 98

Fabulous
Main-Dish Salads

For the meat lover in your life 189

Fabulous Fish
Easy-to-fix seafood delights 212

Meatless mains
Try meatless Mondays 237

Veggie-licious Sides
Make your meat dishes
green with envy 264

Skinny Sweet Tooth


Not-so-naughty desserts 291
acknowledgments 314
index 316

Salads that take the


starring role 123

Homo_9780385345620_3p_fm_r1.indd 7

5/28/14 2:37 PM

Introduction

the
skinny
introbasics
duction

Struggling to shed some pounds while still


eating healthfully and feeding your family
meals that they will love? Considering that
nearly 130 million American adults are
overweight or obese, and families are looking
for meals they can all enjoy together, the
answer for most is yes. The problem is that too
many people get sucked into the diet trap,
buying processed, so-called weight loss food
that is nothing more than junk (some of it isnt
even food) loaded with artificial ingredients
that can actually make you sick. Well, Id
like to offer a better suggestion: Head to the
kitchen and get cooking!
Okay, I know what youre thinking. Youre
running through a list of reasons you just cant
do it. Maybe you dont have time, or its too
expensive, or it takes too much effort. Perhaps
you have no idea what youre doing in the
kitchen or you believe healthy food tastes
bland. Im sure you have a ton of reasonsand
Ive heard most of them.
Im going to bust all the excuses that keep
you out of your kitchen, and show you that
cookingeven cooking healthy, nutritious food
is quick, easy, and, dare I say it, painless. Its not
nearly as pricey as buying processed, packaged
junk food, or, down the line, treating the
diseases caused by obesity, including cancer,
heart disease, and diabetes. Cooking at home
is both delicious and satisfyingand it can
encourage healthy habits in your family, too.
Still skeptical? Doubt I can change your
mind about healthy cooking? If you dont
believe me, just take it from the millions
of readers of my recipe and healthy-eating
blog, Skinnytaste.com. Since 2008, Ive been
converting the most reluctant eaters, and Im

hoping youll be next on my list! Im thrilled


(and so humbled) by the incredible number of
Skinnytaste success storiespeople who have
turned to my site for inspiration, advice, and
help in creating delicious meals that enable
them to lose weight and keep it off. Speaking of
success stories, I consider myself one, too.

the original skinnytaste


success story
I was one of those skinny teens who could eat
whatever I wanted and never gain a pound
(I actually used to try to put on weight). But
like all good things, it didnt last. Once I was
in my twenties, those days of eating whatever
I wanted without worrying about weight gain
soon came to an end, as pregnancy, children,
a slower metabolism, and a love for eating out
led to weight gain. Like many, I turned to lots
of fad diets, which inevitably didnt stick. My
turning point was trying Weight Watchers,
which is really more of a lifestyle than a diet.
The program gave me the tools to learn how
to eat right, which helped me form a healthy
relationship with food.
But still I found myself faced with a huge
hurdle: I couldnt find any healthy and tasty
recipes that supported my lifestyle. Sure, there
were plenty of so-called diet recipes out there,
but many of them used processed foods or
they tasted, well, diet-y. I realized that Weight
Watchersor any other diet plan, for that
matterwouldnt work for me unless I found a
way to love the food I was eating.
Ive always loved to cook, and I love a
challenge, so I set my mind to figuring out how
to make some of my favorite meals lighter. I

68

Homo_9780385345620_3p_fm_r1.indd 8

5/28/14 2:37 PM

the
skinny
introbasics
duction
6
10

was thrilled when I discovered that many of my


favorite dishes could easily be tweaked to lower
the fat and calorie content. But heres the thing:
It wasnt enough that the dishes tasted good and
were good for methey also had to appeal to
my family. After all, having to make a meal for
myself and then a separate meal for the rest of
the family was not an option. Really, who has
the time for that?
Happily, my kitchen experiments worked.
I uncovered the secret formula to kitchen and
waistline success: If you skinny-fy (that is, put a
healthy spin on) dishes you already love, youll
feel satisfied as you slim downno sacrificing
or deprivation necessary. And a big bonus, my
family loved the meals I prepared.
Needing a place to house all of my skinny
creations, I started Skinnytaste.com purely for
fun. As a graphic designer, my blog allowed
me to marry several of my passions: creating
fabulous skinny meals, design, and photography.
As my blog grew more popular, the feedback
started pouring in. It was incredibly gratifying
to read weight-loss stories from Skinnytaste fans
and receive heartfelt letters from people who
were slimming down cooking my recipes (and
loving them!). I was touched by their praise, and
this motivated me to keep my pots in action!
Skinnytaste.com is now my full-time jobone
that I love. (Can someone please pinch me?)

so, whats your excuse?


Now that you know a little about me, lets talk
about you. What is keeping you from whipping
up healthy, homemade meals? If youre not
sure, take a quick look at some of the following
reasons people struggle to embrace cooking. Do
any sound familiar? This book is going to help
you get beyond those excuses.

Homo_9780385345620_3p_fm_r1.indd 10

you dont have the time


I hear youreally, I do. For those who just cant
seem to find the time, Ive created loads of
recipes that you can pull together in 30 minutes
or lessthose recipes are all labeled with a q
symbol for quick. Ive also cooked up a bunch of
slow-cooker meals, so you can throw everything
together in the morning and then forget about
it until its time to eat that night. Those recipes
are all marked with the sc symbol. In addition,
youll find recipes you can double up on and
freeze for future use; look for the ff for freezerfriendly.

its too much work


The little effort I put into prepping and
cooking my meals is nothing compared with
the rewards. Nothing makes me happier than
having my family and friends sitting around my
dinner table, laughing, eating, and enjoying my
food. I want you to get to a point where youre
comfortable enough in the kitchen that cooking
becomes not only easy but also enjoyable. You
can get there, and Im here to help.

Recipe Key
Look for these helpful icons throughout
the book:
v
gf

Vegetarian
Gluten-Free

Quick (ready in 30 minutes or less)

ff

Freezer-Friendly

sc

Slow Cooker

5/28/14 2:38 PM

the
skinnytaste
cookbook
88

Homo_9780385345620_3p_03_r1.indd 88

5/28/14 2:53 PM

Grilled Steak Sandwiches


Serves 4
q

These steak sandwiches are simpleyou probably already have most of the ingredients in your
pantrybut put them all together and you have yourself a pretty darn good sandwich. Cook lean
sirloin steaks on the grill, top with juicy tomatoes and crisp lettuce, and serve on a whole wheat
baguette. Dinner is ready in less than 15 minutes and its absolutely delicious!
steak

sandwiches

14 ounces sirloin steak,


trimmed of fat
12 teaspoon garlic powder

8 ounces whole wheat


baguette, cut into 4 pieces

14 teaspoon kosher salt

2 tablespoons yellow mustard


14 cup light mayonnaise

2 cups shredded romaine


lettuce
1 large beefsteak tomato,
sliced

Freshly cracked black pepper


Cooking spray or oil mister

For the steak: Season the sirloin with the garlic powder, salt,
and black pepper to taste.
Preheat a grill to high (or preheat a grill pan over high heat).
Lightly rub the grates with oil or spray a grill pan with oil and
add the steaks. Grill for about 3 minutes, turn the steaks over,
and grill another 3 minutes for medium (cook longer or less
according to your preference). Transfer the steak to a cutting
board to rest for 5 minutes.
For the sandwiches: Split open each piece of bread, then
spread each with 12 tablespoon mustard and 1 tablespoon
mayonnaise. Divide the lettuce and tomatoes among the
sandwiches.
Thinly slice the steak and divide it among the sandwiches
andserve.

skinnyscoop
Always let cooked steak rest
at least 5 minutes before
slicing so that you dont lose
all those delicious juices.
Id rather keep them in my
sandwich than let them
collect on the cutting board.

per serving (1 sandwich)

calories
350
fat
11 g

saturated fat 2.5 g

cholesterol
64 mg
carbohydrate
35 g
fiber
4g
protein
28 g
sugars
5g

sandwiches
on the
lighter
side
89

sodium
571 mg

Homo_9780385345620_3p_03_r1.indd 89

5/28/14 2:53 PM

skinny
bites
117

Homo_9780385345620_3p_04_r1.indd 117

5/28/14 2:57 PM

Bangin Good Shrimp


Serves 4
gf

q
Ive never been to the Bonefish Grill, but fans begged me for a recipe makeover from the popular
seafood chain restaurant. They would say things like, We order Bang Bang Shrimp every time we
go, but its really bad for you, or Holy Cow! We love that shrimp. Please make it lighter, and so on.
Receiving that many e-mails, I took notice. The biggest problems with the original dish are that its
deep-fried and smothered in a fatty mayonnaise sauce. Once I made my skinny fixes, it became one
of the most popular appetizers on my website. Whether you eat them as an appetizer or serve them
over rice to make them a main dish, these shrimp are bangin good!
5 tablespoons light
mayonnaise (I prefer
Hellmanns Light)
3 tablespoons Thai sweet chili
sauce

1 to 2 teaspoons Sriracha
sauce, or to taste

3 cups shredded iceberg


lettuce

1 pound shelled and deveined


large shrimp

1 cup shredded red cabbage

2 teaspoons cornstarch
1 teaspoon canola oil

6 or 7 cilantro leaves
14 cup diagonally sliced
scallions

In a medium bowl, combine the mayonnaise, sweet chili sauce,


and Sriracha.
Toss the shrimp with the cornstarch, mixing well with your
hands. Heat a large nonstick skillet or wok over high heat. Add
the oil and shrimp and cook, stirring, until cooked through,
about 3 minutes. Transfer the shrimp to the bowl of sauce and
toss well.


per serving (23 cup shrimp

+ 1 cup salad)

In a large bowl, combine the lettuce, cabbage, and cilantro and


divide among 4 serving plates. Divide the shrimp among the
plates; garnish with the scallions and serve immediately.

calories
215
fat
7g

saturated fat 1 g

cholesterol
175 mg
the
carbohydrate
14 g
skinny fiber
1g
taste
cookbook

protein
24 g

116

sugars
8g
sodium
454 mg

Homo_9780385345620_3p_04_r1.indd 116

5/28/14 2:57 PM

skinny
sweet
tooth
305

Homo_9780385345620_3p_11_r1.indd 305

5/28/14 3:28 PM

Summer Berry Cobbler


Serves 6
v

Because cobbler is a favorite of mine, Ive been playing around with this recipe for years. Traditional
cobbler toppings are usually made with so much butter, but Ive been able to cut down substantially
by using sweet whipped butter. I use ramekins here for automatic portion control.
filling

12 teaspoon grated lemon zest

12 cup raw sugar


112 tablespoons cornstarch

1 tablespoon fresh lemon juice

Ground cinnamon

topping

Kosher salt
112 cups raspberries
112 cups blackberries
112 cups strawberries, cored
and sliced

12 teaspoon baking powder


14 teaspoon baking soda
Kosher salt

14 cup white whole wheat


flour (I recommend King
Arthur)
14 cup unbleached all-purpose
flour
2 tablespoons raw sugar

2 tablespoons cold unsalted


whipped butter, cut into small
pieces
13 cup low-fat buttermilk
1 tablespoon canola oil
2 teaspoons turbinado sugar

Preheat the oven to 375F.


For the filling: In a large bowl, whisk together the raw sugar,
cornstarch, and a pinch each of cinnamon and salt. Add the
berries and gently mix to coat. Add the lemon zest and juice
and divide the filling among 6 (8-ounce) ramekins. Put the
ramekins on a rimmed baking sheet and bake until the berries
are hot and bubbling on the edges, 22 to 24 minutes.

per serving (1 ramekin)

calories
223

For the topping: In a bowl, whisk together the flours, raw sugar,
baking powder, baking soda, and a pinch of salt. Cut in the butter
using a pastry cutter or 2 knives until the butter pieces are the
size of small pebbles. In a small bowl, combine the buttermilk
and oil. Add to the dry ingredients and stir until just moistened.

fat
5.5 g

saturated fat 2 g

cholesterol
7 mg
the
carbohydrate
43 g
skinny fiber
5g
taste
cookbook

protein
3g

304

sugars
27 g

Carefully remove the ramekins from the oven, and increase


the oven temperature to 400F. Spoon about 2 tablespoons of
topping over the berries. Sprinkle with turbinado sugar. Bake
until the berries are bubbling and the topping is golden and
cooked through, 15 to 18 minutes. Remove from the oven and let
cool for 15 to 20 minutes before serving.

sodium
163 mg

Homo_9780385345620_3p_11_r1.indd 304

5/28/14 3:28 PM

Pur
chas
eacopyof

T
HES
KI
NNYT
AS
T
E
COOKBOOK
atoneoft
hes
er
et
ai
l
er
s
:

CLARKSON POTTER

You might also like