4 Ingredients or Less Cookbook

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Transcript of 4 Ingredients or Less Cookbook

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4 Ingredients or Less Cookbook: Fast,Practical & Healthy Meal Options

by Maria Holmes

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All Rights Reserved. No part of this publication may be reproduced in

any form or by any means, including scanning, photocopying, orotherwise without prior written permission of the copyright holder.

Copyright © 2013

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Table of Contents

iiiAcknowledgementIntroductionChapter 1 - Superfast Menus

Orange Rosemary Chicken with Garlic SmashedPotatoesPan-Seared Pork Tenderloin with Sweet Potato MashBaked Cod with White Wine Leek Sauce and FragrantLemon and Olive QuinoaApricot Glazed Chicken with Almond Rice PilafBeef Tostada with Mashed Pinto Beans

Chapter 2 - Appetizers Snacks & BeveragesMultigrain NachosSpanakopita BitesSweet Barbecued MeatballsGrilled Shrimp BruschettaPomegranate-Ginger Fizz

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Bacon-Chile-Cheese CrescentsGreek Pizza BitsPear and Swiss TrianglesBlack Pepper and Sesame-Crusted Tuna RoundsSparkling Cranberry-Citrus Green Tea

Chapter 3 - Main DishesWild Mushroom PizzaBlue Cheese-Stuffed Olive Chicken BreastsBacon-Honey Mustard Turkey CutletsPesto Pasta with Roasted Tomatoes and WalnutsThai Shrimp CurryHoisin Five-Spice Chicken ThighsArepa Turkey BurgersChile-Lime Tilapia en PapillotePork and Pears with Lemon-Vodka SauceLamb, Feta and Mint Turnovers

Chapter 4 - SaladsSweet Potato and Pomegranate Spinach SaladSpinach Caprese StacksBlack-Eyed Pea SaladWarm Gorgonzola Potato Salad

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Beet, Feta and Candied Walnut SaladChickpea, Feta, and Tomato SaladMixed Greens with Praline Pecans and StrawberryVinaigretteDate and Goat Cheese SaladPear and Chicken SaladGreek Orzo Salad

Chapter 5 – Chili, Soups, and SandwichesChili with Turkey SausageCreole Chicken SoupLima Bean BisqueCheddar, Tomato, and Egg SandwichesPortobello PaninisLoaded Potato SoupThai Pumpkin SoupCreamy Tomato SoupTurkey Cranberry Roll-UpsChicken and Hummus Wraps

Chapter 6 - Side DishesCoconut-Topped Cinnamon Sweet PotatoesRoasted Asparagus with Feta

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Sweet and Sour Green BeansRoasted Broccoli with GremolataToasted Israeli Couscous with CherriesSpicy Tomato-Basil CapelliniRoasted Brussels Sprouts a l’OrangeAcorn Squash with Butter SauceSpicy Sautéed SpinachGinger-Caramelized Pineapple

Chapter 7 - DessertsStrawberry Meringue MessPeanut Butter-Banana QuesadillaChocolate-Raspberry-Coconut CakeQuick TiramisuCrunchy Greek Yogurt SundaePumpkin Gingerbread TriflesPetite Charlotte Russe DessertsWhite Chocolate Mousse with Strawberries“Fried” Ice-Cream BallsAffogato

Author's Final Statement

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All information in this book has been carefully researched and checked for factualaccuracy. However, the author and publisher make no warranty, express or implied,that the information contained herein is appropriate for every individual, situation orpurpose, and assume no responsibility for errors or omissions. The reader assumes therisk and full responsibility for all actions, and the author will not be held responsiblefor any loss or damage, whether consequential, incidental, special or otherwise thatmay result from the information presented in this publication.

The author has relied on her own experience as well as many different sources for thisbook, and has done her best to check the facts and to give credit where it is due. In theevent that any material is incorrect or has been used without proper permission, pleasecontact the author so that the oversight can be corrected at:[email protected]

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Dear Reader!

I would like to take this opportunity to thank you for taking the time to read my bookand hope that you find these no fuss meal ideas both convenient and healthy!

Before we start exploring these wonderful mouthwatering and tempting dishes, Iwould like to introduce myself. My name is Maria Holmes and I am indeed the authorof the cookbook you are now reading. If you are interested in learning more about me,my mission and my passion, please join my Facebook community at Homes CookedMeals for interesting activities and enthusiastic discussions. Or you might want tovisit my blog at HolmesCookedMeals.com.

But let’s get back to the topic at hand: Quick and easy healthy meals!

Most home cooks want fast, practical meal options that can help them get in and out ofthe kitchen quickly - and this collection of recipes makes cooking even faster andeasier. My tested recipes have short ingredient lists and easy-to-follow, step-by-stepinstructions. Each recipe requires four ingredients or less (excluding water, oil,cooking spray, salt, pepper, and optional ingredients).

These recipes were also designed with your health in mind, and each recipe includesa nutritional analysis.

I hope these easy recipes will bring exciting new possibilities to your dining table,and most importantly, that they help you find more time to enjoy life!

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Acknowledgement

I would like to express my gratitude to my parents, who have always supported andencouraged me in everything I have done in my life. Without their love and support,this book might never have been written.

I am also grateful to my dear friends who I often use as test subjects when developingmy recipes. Without their help and sacrifice, many of these recipes may have turnedout bland and tasteless. Many of these friends have become members and supportersof my Facebook Page and Holmes Cooked Meals Website.

And a special thank you goes out to my loving husband and my two amazing children(Ellie an Isaac) who endlessly encourage me to share my love for food and my manyrecipes with the world.

And most importantly, thank you, dear reader, for purchasing my 4 Ingredients orLess Cookbook: Fast, Practical & Healthy Meal Options.

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Introduction

I do not want to deter your attention away from the amazingly simple, practical andhealthy recipes that are in this book, but I would like to pass along five easy tips thatwill save you time in the kitchen.

You are likely familiar with most, if not all, of these tips already. But they may beworth revisiting. Because it is my experience that these simple tips, the ones that areso easy to disregard or forget, are the things that will guarantee that your home cookingadventures are speedy, successful, and stress-free. So are these tips really that big of adeal? I’d say so.

So take the time to read through the following tips and make them into habits. It willtake time — I still forget to set timers, and consequently burn things, more than Iwould care to admit — but, like I have said, these tips will also save you time. Solet’s not waste any more time. Here we go!

READ THE RECIPE

I know this may seems like a silly tip, but believe me, there is nothing moredisappointing than getting halfway through that amazing recipe and realizing that youare missing a critical item or component - be it a special kitchen equipment, skill,supplies, or time.

Before doing anything else, read through the recipe start to finish and keep an eye outfor:

· Unfamiliar techniques

· Unusual equipment

· Long resting, roasting or rising times

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Knowing what to do and what you need to do before you actually start doing it willsave you tons of time!

PREP FIRST, COOK SECOND

Having all the ingredients prepared and all your kitchen tools ready before you startcooking is crucial. This simple technique — one that the French call “mise en place”(translated as “everything in its place”) — will save you from wobbling unsteadilyon a stack of chairs in search of who-knows-what, when, according to the recipe, allyou should be doing is adding the ingredients to the pan. Prepping first is especiallyimportant for those recipes where time is of the essence. Being ready to go right at thebeginning makes the difference between a delicious or disastrous meal.

So read through your ingredients list and prepare them accordingly. If the recipe callsfor three cups of diced onions, make sure they’re diced and measured before you startcooking. And if you know you will be adding multiple ingredients to your meal in asingle step, you will have all the ingredients measured out and combined into onebowl to save cooking time and make cleaning up easier.

PREP LIKE A PRO

Nobody knows more about saving time prepping ingredients than a professional chef.So go through your favorite cookbooks for the tips and tricks that the best chefsrecommend.

Here are a few of my favorite chef-recommended tips for preparing ingredients inrecord time:

To grate ginger quickly and easily, store it in the freezer and grate it from afrozen state: ginger’s tough fibers make grating and chopping a chore when fresh. Butfreezing the ginger makes is much easier. In addition, storing ginger in your freezermakes it last longer than when kept in the refrigerator. While I personally don’t worry

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about ginger skin, if you don’t like it, you can simply scrape it off with a spoon beforeor after freezing. But remember that skinless ginger should be stored in an airtight bagor container to maintain freshness.

To peel a clove of garlic, try flattening the clove first with the flat side of a knife:When fresh, garlic cloves are plump and firmly packed into their papery skins (thecloves shrivel as they age, making the skins easier to remove, but the garlic is lesstasty). To save yourself from shredding the skin under your fingernails while peelinggarlic skins, squash the garlic clove under the flat part of a knife. The skin shouldcome off easily after that.

KEEP YOUR KNIVES SHARP

In my experience, dull knives not only slow you down, but they also increase thechances of cutting yourself. When working with a dull blade, you apply more pressureand resort to silly techniques to get the job done. But as long as you exercise commonsense when working with sharp blades — i.e., don’t cut at a speed faster than you’recomfortable with, keep your fingers out of the way, wash the blade carefully and, asmy mother’s been telling me for years, don’t lick anything directly off the blade of theknife — you will get things done much more efficiently and safely.

You can easily keep your knives sharp by using a commercial knife sharpener (if youfeel comfortable with this). Otherwise, you can keep your knives in good shape for along, long time, by getting them professionally sharpened. All you need to do is gothrough the phone-book, get Googling, or phone your local restaurant, culinary school,food-loving friend, or butcher’s shop for recommendations on good knife sharpeners.

SET A TIMER

It does not matter if you are cooking rice, toasting nuts, baking a cake, or simplyadding a few extra minutes to a near-done batch of cookies, a timer will make sure thatyour hard work does not go up in flames. I recommend that you invest in one thatbeeps loudly and often, and get in the habit of setting it. Your dinner guests and yourcookware will thank you for it.

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So there you have it! Five easy tips that will save you time in the kitchen andmake you a happier, stress-free home cook. Work them into your routine andbefore you know it you’ll be setting up “mise en places” in your sleep.

VISIT MY AUTHOR PAGE ON AMAZON KINDLE AND BROWSE THROUGHMY OTHER BOOKS

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Chapter 1 - Superfast Menus

Make weeknight cooking easy with these menus. Justfollowing the streamlined "game plans" and these quickrecipes will be on the table in a snap.

THE RECIPES

Orange Rosemary Chicken with Garlic Smashed PotatoesPan-Seared Pork Tenderloin with Sweet Potato MashBaked Cod with White Wine Leek Sauce and Fragrant

Lemon and Olive QuinoaApricot Glazed Chicken with Almond Rice Pilaf

Beef Tostada with Mashed Pinto Beans

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Orange Rosemary Chicken with Garlic SmashedPotatoes

The "Game Plan"

1. Start the potatoes: Quarter the potatoes and put them in water to boil

2. While the potatoes cook, prepare the chicken

3. When the chicken is done, prepare the microwave-in-bag green beansaccording to the package directions

4. While the green beans cook, mash the potatoes

Orange Rosemary Chicken Be sure to cook this chicken dish over medium heat to ensure that the rosemarydoes not burn.

Preparation time: 2 minutesCooking time: 16 minutesServes 4 (serving size of 1 chicken breast half)

Ingredients

1 large navel orange

1 tablespoon chopped fresh rosemary

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

4 (6-ounce) skinless, boneless chicken breast halves

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Cooking spray

Directions

Grate the rind from the orange to measure 1 teaspoon then cut the orange into 4wedges. Combine the rind, rosemary, salt and pepper in a small bowl. Rub the mixtureevenly over the chicken.

Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray thenadd the chicken and cook for 8 minutes on each side, or until the desired degree ofdoneness is reached.

Place 1 chicken breast half on each of 4 serving plates and squeeze 1 orange wedgeover each. Serve immediately.

Nutritional Value

Calories: 213Fat: 4.5g

Protein: 36.5gCarbohydrate: 4.7g

Fiber: 0.9gCholesterol: 109mg

Sodium: 438mg

Garlic Smashed Potatoes Smashing spuds in their skins gives the potatoes a nice texture, and helps to retainsome of their nutritional value.

Preparation time: 2 minutes

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Cooking time: 15 minutesServes 4 (serving size of 1/2 cup)

Ingredients

4 red potatoes (about 1 pound), quartered

1/3 cup fat-free milk

1-1/2 tablespoons light stick butter

1/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

3 garlic cloves, minced

Directions

Cook the potatoes in boiling water to cover in a medium saucepan for 15 minutes oruntil tender. Drain and return to the saucepan. Mash the potatoes with a potatomasher. Add the milk and the remaining ingredients, mashing to the desiredconsistency.

Nutritional Value

Calories: 109Fat: 2.4g

Protein: 3.0gCarbohydrate: 20.3g

Fiber: 2.0gCholesterol: 6mgSodium: 199mg

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Pan-Seared Pork Tenderloin with Sweet Potato Mash

The "Game Plan"

1. Prepare the pork tenderloin: Cut and pound the pork and add the seasoned pork tothe pan

2. While the pork cooks: Microwave the sweet potatoes and toss a green salad

3. Finish the pork: Transfer the cooked pork to a serving plate and make the pansauce

4. Finish the sweet potato mash

5. Serve a salad with the pork and potatoes

Pan-Seared Pork Tenderloin Pork pairs well with fruit; here, apple cider adds a bit of sweetness to this easyweeknight meal.

Preparation time: 4 minutesCooking time: 21 minutesServes 6 (serving size of 3-ounces pork and about 1 tablespoon sauce)

Ingredients

2 (3/4 pounds) pork tenderloin, trimmed

1/2 teaspoon pepper

1/4 teaspoon salt

Olive oil-flavored cooking spray

1/2 cup apple cider

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1-1/2 teaspoons chopped fresh thyme

1 tablespoon light stick butter

Thyme sprigs (optional)

Directions

Cut each tenderloin crosswise into 6 pieces then place in a large heavy-duty zip-topplastic bag. Pound the pork slices slightly with the heel of your hand then sprinkle thepork with pepper and salt.

Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spraythen add 3 pieces of pork to the pan and cook for 5 minutes on each side, or untilbrowned and the pork loses its pink color. Transfer the pork to a serving plate andkeep warm. Repeat the procedure with the remaining pieces of pork.

Stir the apple cider and thyme into the drippings, scraping the pan to loosen thebrowned bits then cook over high heat for 1 to 2 minutes, or until the sauce reduces to1/4 cup. Reduce the heat to low then add the butter, stirring until melted. Remove fromthe heat, drizzle the sauce over the pork and garnish with thyme sprigs, if desired.

Nutritional Value

Calories: 155Fat: 5.0g

Protein: 23.4gCarbohydrate: 2.8g

Fiber: 0.1gCholesterol: 76mg

Sodium: 175mg

Sweet Potato Mash

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Apple butter and red pepper give these easy potatoes some pizazz.

Preparation time: 5 minutesCooking time: 3 minutesServes 6 (serving size of about 1/2 cup)

Ingredients

1 (24-ounce) package refrigerated mashed sweet potatoes with brown sugar andcinnamon

2 tablespoons apple butter

1 tablespoon yogurt-based spread

1/4 teaspoon ground red pepper

Directions

Microwave the sweet potatoes according to the package directions then stir in theapple butter, yogurt spread, and red pepper.

Nutritional Value

Calories: 100Fat: 1.8g

Protein: 19.0gCarbohydrate: 18.9g

Fiber: 1.9gCholesterol: 2mgSodium: 107mg

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Baked Cod with White Wine Leek Sauce and FragrantLemon and Olive Quinoa

The "Game Plan"

1. Begin preparing the quinoa

2. While the quinoa simmers, prepare the fish: Brown the fish; cook the leek andtomatoes; and put the fish and vegetables in the oven

3. When the quinoa is cooked, add the lemon rind, olives, and pepper

Baked Cod with White Wine Leek Sauce This simple way to prepare fish is light, quick, and easy. It’s a great menu item forcasual healthy entertaining.

Preparation time: 3 minutesCooking time: 16 minutesServes 4 (serving size of 1 fillet and about 2/3 cup sauce)

Ingredients

4 (6-ounce) cod fillets (3/4-inch thick)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Cooking spray

1-1/2 cups sliced leek (about 1 large)

1-1/2 cups grape tomatoes, halved lengthwise

1/2 cup dry white wine

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Directions

Preheat the oven to 400oF.

Sprinkle each fish with salt and pepper.

Heat an ovenproof nonstick skillet over medium-high heat and coat the pan withcooking spray. Add the fish and cook for 2 minutes on each side, or until browned.Remove the fish from the pan.

Recoat the pan with cooking spray then add the leeks to the pan and sauté for 2minutes. Stir in the tomatoes and wine and return the fish to the pan.

Bake, uncovered, at 400oF for 10 minutes or until the fish reaches the desired degreeof doneness.

Nutritional Value

Calories: 182Fat: 1.4g

Protein: 31.3gCarbohydrate: 7.4g

Fiber: 1.3gCholesterol: 73mg

Sodium: 249mg

Fragrant Lemon and Olive Quinoa In addition to regular cream-colored quinoa, also look for the colorful red varietyfor an interesting twist.

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Preparation time: 2 minutesCooking time: 19 minutesServes 4 (serving size of 1/2 cup)

Ingredients

1/2 cup uncooked quinoa

3/4 cup fat-free, lower-sodium chicken broth

1 teaspoon grated fresh lemon rind

8 pitted kalamata olives, sliced lengthwise

1/8 teaspoon freshly ground black pepper

Directions

Place the quinoa in a fine sieve and place the sieve in a large bowl. Cover the quinoawith water.

Using your hands, rub the grains together for 30 seconds then rinse and drain. Repeatthe procedure twice. Drain well.

Combine the quinoa and the broth in a medium saucepan and bring to a boil. Cover,then reduce the heat and let simmer for 8 minutes or until the liquid is absorbed. Addthe lemon rind, olives, and pepper then fluff gently with a fork.

Nutritional Value

Calories: 104Fat: 3.2g

Protein: 3.7gCarbohydrate: 15.5g

Fiber: 1.1g

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Cholesterol: 0mgSodium: 234mg

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Apricot Glazed Chicken with Almond Rice Pilaf

The “Game Plan”

1. Prepare the rice: Cook the shallots, add the rice to the saucepan, and then add thebroth and seasoning

2. While the rice simmers, prepare the chicken

3. Add the almonds and optional parsley to the rice, and fluff

Apricot Glazed Chicken The heat from of the grill quickly caramelizes the apricot preserves, creating asweet glaze that coats the succulent chicken. Preparation time: 3 minutesCooking time: 13 minutesServes 4 (serving size of 1 chicken breast half)

Ingredients

1/2 cup low-sugar apricot preserves

1 tablespoon lower-sodium soy sauce

1/2 teaspoon minced garlic

4 (6-ounces) skinless, boneless chicken breast halves

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Cooking spray

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Directions

Preheat a grill to high heat.

Combine the apricot preserves, soy sauce, and minced garlic in a small microwave-safe bowl. Microwave on HIGH for 30 seconds or until the preserves melt, thenwhisk until smooth.

Sprinkle the chicken evenly with salt and pepper. Place the chicken on a grill rackcoated with cooking spray and grill for 6 minutes. Turn the chicken over and brushgenerously with the apricot mixture. Grill the chicken for 6 additional minutes or untilthe chicken reaches the desired degree of doneness.

Nutritional Value

Calories: 237

Fat: 4.5gProtein: 36.3g

Carbohydrate: 9.8gFiber: 0.0g

Cholesterol: 109mgSodium: 463mg

Almond Rice Pilaf

Almonds and apricots are a classic combination, and here they appear in a savorydish. Simmer the pilaf while the chicken grills.

Preparation time: 3 minutesCooking time: 17 minutesServes 4 (serving size of 1/2 cup)

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Ingredients

Olive-oil-flavored cooking spray

1-1/2 tablespoons finely chopped shallots

1-1/2 cup instant brown rice

1 cup fat-free, lower-sodium chicken broth

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1/4 cup sliced almonds, toasted

1 tablespoon chopped fresh parsley (optional)

Directions

Heat a medium saucepan over medium heat. Cover the pan with cooking spray. Addthe shallots and sauté for 1 minute or until crisp-tender. Add the rice and sauté for 1minute.

Stir in the chicken broth, salt, and pepper. Bring to a boil then reduce the heat and letsimmer for 10 minutes or until the rice is tender and the liquid is absorbed. Add thealmonds and, if desired, the parsley then fluff with a fork.

Nutritional Value

Calories: 167

Fat: 4.0gProtein: 5.1g

Carbohydrate: 27.7gFiber: 2.2g

Cholesterol: 0mgSodium: 298mg

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Beef Tostada with Mashed Pinto Beans

The “Game Plan”

1. Prepare the beans: Cook the pinto beans and then set them aside

2. Prepare the beef tostadas

3. While the cheese melts on the tostadas, mash the beans

Beef Tostada Serve these tostadas with typical taco condiments, such as salsa, light sour cream,and shredded lettuce.

Preparation time: 6 minutesCooking time: 13 minutesServes 4 (serving size of 1 tostadas)

Ingredients

4 (6-inch) flour tortillas

Cooking spray

1 (17-ounce) package fully-cooked beef pot roast au jus

1 (7-ounce) package refrigerated guacamole

3/4 cup (3-ounces) pre-shredded reduced fat 4-cheese Mexican blend cheese

Directions

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Preheat the oven to 400oF.

Coat the tortillas on both sides with cooking spray and place on a large baking sheet. Bake at 400oF for 8 minutes or until crisp.

While the tortillas cook, microwave the roast according to the package directions. Shred the beef with 2 forks, discarding the juices. Cover the beef and keep warm.

Spread the tortillas evenly with guacamole and top evenly with the beef and cheese

Bake at 400oF for 5 minutes or until the cheese melts.

Nutritional Value

Calories: 349

Fat: 18.9gProtein: 22.1g

Carbohydrate: 22.5gFiber: 4.0g

Cholesterol: 50mgSodium: 747mg

Mashed Pinto Beans

Preparation time: 4 minutesCooking time: 7 minutesServes 4 (serving size of about 3/4 cup)

Ingredients

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1 teaspoon olive oil

2 garlic cloves, minced

2 (15-ounce, each) cans pinto beans, rinsed and drained

2 tablespoons light sour cream

1/4 teaspoon freshly ground black pepper

Directions

Heat the olive oil in a medium saucepan over medium heat. Add the garlic and sautéfor 1 minute. Add the pinto beans and cook, stirring constantly, for 3 minutes or untilthoroughly heated.

Mash the beans with a potato masher, leaving some beans intact. Stir in the sourcream and pepper. Cook stirring constantly over low heat for 2 minutes or untilthoroughly heated.

Nutritional Value

Calories: 140

Fat: 1.8gProtein: 7.0g

Carbohydrate: 21.3gFiber: 6.4g

Cholesterol: 3mgSodium: 254mg

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VISIT MY HOLMESCOOKEDMEALS.COM WEBSITE FOR DETAILEDCOOKING TIPS AND TECHNIQUES AS WELL AS A VARIETY OF TASTY

RECIPES

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Chapter 2 - Appetizers Snacks & Beverages

Perfect for a satisfying snack, these no-fuss appetizers andbeverages are great to serve at parties, too.

THE RECIPES

Multigrain NachosSpanakopita Bites

Sweet Barbecued MeatballsGrilled Shrimp BruschettaPomegranate-Ginger Fizz

Bacon-Chile-Cheese CrescentsGreek Pizza Bits

Pear and Swiss TrianglesBlack Pepper and Sesame-Crusted Tuna Rounds

Sparkling Cranberry-Citrus Green Tea

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Multigrain Nachos

These nachos are a healthier alternative to the nachos you’ll find at restaurants orball parks. The multi-grain chips provide while grains and the black bean dip givesyou a little extra protein, both of which help keep you feeling fuller longer.

Preparation time: 3 minutesCooking time: 4 minutesServes 6 (serving size of about 4 chips)

Ingredients

2 cups multi-grain pita chip (about 22 chips)

3/4 cup black bean dip with roasted garlic

3/4 cup (about 3-ounces) pre-shredded reduced fat 4-cheese Mexican blend cheese

1/2 cup finely chopped plum tomato

Chopped fresh cilantro (optional)

Directions

Preheat the oven to 425oF.

Arrange the chips in a single layer on a baking sheet lined with parchment paper.Drizzle the bean dip evenly over the chips and sprinkle evenly with cheese.

Bake at 425oF for 4 minutes or until the cheese melts. Carefully lift the parchmentpaper with the nachos and transfer the nachos to a serving plate. Sprinkle evenly withtomato and, if desired, cilantro.

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Nutritional Value

Calories: 117Fat: 5.6g

Protein: 6.4gCarbohydrate: 12.0g

Fiber: 2.0gCholesterol: 10mg

Sodium: 252mg

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Spanakopita Bites

These one-bite appetizers are good served warm and even better at roomtemperature.

Preparation time: 7 minutesCooking time: 10 minutesServes 15 (serving size of 2 spanakopita bites)

Ingredients

2 (1.9-ounce, each) packages mini phyllo shells

1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

1 (4-ounce) package crumbled feta cheese with lemon, garlic and oregano

1/2 cup egg substitute

1/2 teaspoon freshly ground black pepper

Directions

Preheat the oven to 375oF.

Place the phyllo shells on a large baking sheet. Combine the spinach and theremaining ingredients in a medium bowl then spoon the filling evenly into the phylloshells.

Bake at 375oF for 10 minutes or until the filling is set (the shells will be lightlybrowned).

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Nutritional Value

Calories: 59Fat: 2.9g

Protein: 3.4gCarbohydrate: 5.9g

Fiber: 0.4gCholesterol: 6mgSodium: 172mg

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Sweet Barbecued Meatballs

Use ground sirloin as a substitute for ground turkey in this appetizer.

Preparation time: 10 minutesCooking time: 6 minutesServes 8 (serving size of 3 meatballs)

Ingredients

1 pound ground turkey

1-1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

Cooking spray

1/3 cup barbecue sauce

1/3 cup crushed pineapple in juice

Directions

Preheat the broiler.

Combine the turkey, garlic powder, salt and black pepper in a large bowl. With moisthands, shape the turkey mixture into 24 (1-inch) meatballs.

Arrange the meatballs in a single layer on a jelly-roll pan coated with cooking spray. Broil for 3 minutes then turn the meatballs and broil for an additional 3 minutes oruntil the desired degree of doneness is reached.

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While the meatballs cook, combine the barbecue sauce and pineapple in a mediumsaucepan then cook over medium heat for 1 minute or until thoroughly heated. Add themeatballs to the sauce, turning gently to coat. Serve with decorative picks.

Nutritional Value

Calories: 88Fat: 0.8g

Protein: 14.2gCarbohydrate: 6.2g

Fiber: 0.2gCholesterol: 23mg

Sodium: 293mg

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Grilled Shrimp Bruschetta

Use a grill or grill pan to make this easy yet impressive appetizer.

Preparation time: 7 minutesCooking time: 6 minutesServes 8 (serving size of 1 bruschetta)

Ingredients

1 tablespoon extra-virgin olive oil, divided

16 medium shrimp (about 8-ounces), peeled and deveined

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

Cooking spray

8 (1/4-inch-thick) French bread baguette slices

1/2 cup basil and tomato bruschetta topping

Directions

Heat a grill pan over medium-high heat.

Combine 1 teaspoon olive oil, shrimp, black pepper, and salt, tossing to coat. Coat thegrill with cooking spray. Place the shrimp on the grill pan and cook for 2 minutes oneach side, or until the shrimp reach the desired degree of doneness. Remove from thegrill pan, and keep warm.

Add the bread slices to the grill pan and grill for 1 minute on each side or untilbrowned.

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Spread 1 tablespoon bruschetta topping on each bread slice then top each slice with 2shrimp. Drizzle the shrimp evenly with the remaining 2 teaspoons of olive oil.

Nutritional Value

Calories: 94Fat: 3.3g

Protein: 6.2gCarbohydrate: 9.2g

Fiber: 0.4gCholesterol: 42mg

Sodium: 275mg

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Pomegranate-Ginger Fizz

This impressive, colorful drink is full of flavor and antioxidants.

Preparation time: 8 minutesServes 4 (serving size of 3/4 cup)

Ingredients

1/4 cup fresh mint leaves

1 lime, cut lengthwise into 4 wedges

2 cups crushed ice

2 cups nonalcoholic ginger beer

1 cup pomegranate juice

Directions

Divide the mint evenly among 4 glasses. Squeeze 1 lime wedge into each glass. Pressthe mint with the back of a spoon to release the juices. Add 1/2 cup crushed ice toeach glass then pour 1/2 cup ginger beer and 1/4 cup pomegranate juice over the iceand stir.

Nutritional Value

Calories: 66Fat: 0.0g

Protein: 0.6gCarbohydrate: 15.5g

Fiber: 0.6g

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Cholesterol: 0mgSodium: 11mg

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Bacon-Chile-Cheese Crescents

A lightened chili rellenos mixture fills these tiny crescents. Preparation time: 7 minutesCooking time: 13 minutesServes 16 (serving size of 1 crescent)

Ingredients

1/3 cup (3-ounces) block-style 1/3-less-fat cream cheese, softened

1/4 cup chopped green chilies, drained

4 center-cut 40%-less-fat bacon slices, cooked and crumbled

1 (8-ounce) can reduced-fat refrigerated crescent dinner roll dough

Butter flavor cooking spray

1 teaspoon sesame seeds (optional)

Directions

Preheat the oven to 375oF.

Combine the cream cheese, green chilies, and bacon in a small bowl.

Separate the dough into triangles and cut each triangle in half, creating 16 triangles. Spread the cheese mixture evenly on the triangles. Roll up each triangle, starting at thewide end. Place the crescents, point-side down, on an ungreased baking sheet. Curveeach into a crescent shape. Coat the top with cooking spray then sprinkle evenly withthe sesame seeds, if desired.

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Bake at 375oF for 13 minute or until browned and serve hot.

Nutritional Value

Calories: 65

Fat: 3.9gProtein: 1.9g

Carbohydrate: 6.4gFiber: 0.1g

Cholesterol: 6mgSodium: 165mg

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Greek Pizza Bits

A light coating of olive-oil-flavored cooking spray will help the pita bread crisp inthe oven.

Preparation time: 6 minutesCooking time: 8 minutesServes 8 (serving size of 2 pizza bits)

Ingredients

8 miniature whole-wheat pitas

Olive oil-flavored cooking spray

1/2 cup artichoke bruschetta topping

1/4 cup chopped pitted kalamata olives

1/3 cup (1.3-ounces) crumbled feta cheese with garlic and herbs

1/4 cup finely chopped tomato (optional)

Directions

Preheat the oven to 425oF.

Cut the pitas in half horizontally. Place the pita halves on a baking sheet coated withcooking spray then coat the pita halves with cooking spray. Top the pita halves evenlywith the artichoke topping, olives, and cheese.

Bake the pizza bits at 425oF for 8 minutes or until the cheese is bubbly. Top evenlywith tomato, if desired.

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Nutritional Value

Calories: 83

Fat: 5.5gProtein: 2.1g

Carbohydrate: 6.7gFiber: 1.1g

Cholesterol: 4mgSodium: 252mg

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Pear and Swiss Triangles

This simple appetizer is a sweet, mini-grilled cheese sandwich that showcases thedecadent combination of pear and cheese.

Preparation time: 8 minutesCooking time: 12 minutesServes 8 (serving size of 2 triangles)

Ingredients

8 (1-ounce) slices white-wheat bread

1/4 cup pear preserves

4 (3/4-ounce) slices light Jarlsburg cheese

1 Anjou pear, thinly sliced

Cooking spray

Directions

Trim the crusts from the bread. Spread 1 tablespoon of the pear preserves over eachof the 4 bread slices. Top each with 1 cheese slice. Place the pear slices evenly overthe cheese. Top with the remaining bread slices. Coat both sides of the sandwichesevenly with the cooking spray.

Heat a large nonstick skillet over medium heat. Add 2 sandwiches to the pan. Coverwith a sheet of foil and top with a heavy skillet. Cook for 3 minutes or until lightlybrowned then turn the sandwiches over, and replace the foil and skillet. Cook for 3minutes or until golden. Repeat the procedure with the remaining sandwiches. Cuteach sandwich diagonally into 4 triangles. Serve immediately.

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Nutritional Value

Calories: 91

Fat: 2.0gProtein: 5.7g

Carbohydrate: 14.8gFiber: 2.4g

Cholesterol: 5mgSodium: 136mg

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Black Pepper and Sesame-Crusted Tuna Rounds

Ahi tuna is a flavorful, nutrient-rich food that is high in omega-3 fatty acids andlean protein. Paired with cracked black peppercorns, sesame seeds, and wasabisauce, this appetizer is loaded with flavor. For best tasting results, purchase freshsushi-quality tuna because the tuna is just seared briefly and served rare. For adramatic presentation, I use a mixture of sesame seeds and black sesame seeds.

Preparation time: 4 minutesCooking time: 4 minutesServes 20 (serving size of 2 topped crackers)

Ingredients

1/4 cup sesame seeds (or a mixture of sesame seeds and black sesame seeds)

2 teaspoons cracked black pepper

2 (6-ounce) tuna steaks (1-inch thick), halved lengthwise

Cooking spray

40 rice crackers

3-1/2 tablespoons wasabi sauce

Chopped fresh chives (optional)

Directions

Combine the sesame seeds and black pepper in a shallow dish. Dredge the tuna in thesesame seed mixture, turning to coat all sides.

Heat a medium nonstick skillet over medium-high heat. Coat the pan with cookingspray. Add the tuna and cook for 30 seconds to 1 minute on each side of all 4 sides. Place the tuna on a cutting board. Cut each piece of tuna crosswise into 10 slices.

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Place one slice of tuna on each rice cracker and top with 1/4 teaspoon of wasabisauce. Sprinkle evenly with chives, if desired.

Nutritional Value

Calories: 73

Fat: 3.5gProtein: 6.1g

Carbohydrate: 3.9gFiber: 0.3g

Cholesterol: 9mgSodium: 41mg

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Sparkling Cranberry-Citrus Green Tea

This is a pretty - and refreshing - way to dress up green tea.

Preparation time: 4 minutesServes 4 (serving size of 1 cup of tea and 2 orange slices)

Ingredients

1 orange, halved

1-1/2 cups bottled diet green tea with citrus flavor, chilled

1-1/2 cups orange sparkling water, chilled

1 cup cranberry juice, chilled

Directions

Squeeze the juice from 1 orange half to measure 2 tablespoons. Combine the orangejuice, tea, sparkling water, and cranberry juice in a pitcher. Cut the remaining orangehalf into 8 thin slices. Pour 1 cup of tea into each of 4 glasses. Garnish each servingwith 2 orange slices.

Nutritional Value

Calories: 48

Fat: 0.0gProtein: 0.3g

Carbohydrate: 11.3gFiber: 0.8g

Cholesterol: 0mg

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Sodium: 43mg

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Chapter 3 - Main Dishes

Turn to these super-quick entrées for delicious, fillingweeknight meals, family get-togethers, and companydinners.

THE RECIPES

Wild Mushroom PizzaBlue Cheese-Stuffed Olive Chicken Breasts

Bacon-Honey Mustard Turkey CutletsPesto Pasta with Roasted Tomatoes and Walnuts

Thai Shrimp CurryHoisin Five-Spice Chicken Thighs

Arepa Turkey BurgersChile-Lime Tilapia en Papillote

Pork and Pears with Lemon-Vodka SauceLamb, Feta and Mint Turnovers

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Wild Mushroom Pizza

You won’t miss the meat in this pizza – it’s piled high with meaty, flavorfulmushrooms and tangy, creamy goat cheese. This pizza will work well with anyflavor of pasta sauce you have on hand.

Preparation time: 2 minutesCooking time: 18 minutesServes 8 (serving size of 1 wedge)

Ingredients

Cooking spray

5 packages (4-ounces, each) pre-sliced exotic mushroom blend (such as shiitake,cremini, and oyster)

1 (10-ounce) Italian cheese-flavored whole-wheat pizza crust

1 cup fire-roasted tomato and garlic pasta sauce

3/4 cup (about 6-ounces) goat cheese crumbled

2 teaspoons minced fresh thyme (optional)

Directions

Preheat the oven to 450oF.

Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spraythen add the mushrooms and cook for 8 minutes or until browned and the liquidevaporates, stirring twice.

Place the pizza crust on a large baking sheet coated with cooking spray. Spread the

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pasta sauce over the crust to within 1 inch of the edge then top the pizza evenly withmushrooms and goat cheese.

Bake the pizza at 450oF for 10 minutes, or until the cheese begins to melt. Removefrom the oven, and sprinkle with thyme, if desired. Cut into 8 wedges.

Nutritional Value

Calories: 192Fat: 6.5g

Protein: 9.7gCarbohydrate: 23.4g

Fiber: 2.3gCholesterol: 10mg

Sodium: 354mg

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Blue Cheese-Stuffed Olive Chicken Breasts

The sharp tang of blue cheese and the saltiness from the olives is a decadent matchmade in heaven. A jar of olives does double-duty here: Use the olives to stuff thechicken, and use the juice from the olive jar to create a flavorful sauce.

Preparation time: 8 minutesCooking time: 13 minutesServes 4 (serving size of 1 chicken breast half and 1/2 tablespoon sauce)

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves

1/2 cup chopped blue cheese-stuffed olives (about 9 olives)

1/4 teaspoon freshly ground black pepper

1 teaspoon olive oil

1/4 cup juice from olives

Directions

Cut a horizontal slit through the thickest portion of each chicken breast half to form apocket then stuff 2 tablespoons of chopped olives into each pocket. Secure eachchicken breast with wooden picks. Sprinkle the chicken evenly with pepper.

Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken to thepan and cook for 6 minutes on each side, or until the desired degree of doneness isreached. Remove the chicken from the pan then cover and keep warm. Stir the olivejuice into the drippings, scraping the pan to loosen the browned bits, and cook for 30seconds over medium-high heat. Spoon the sauce over the chicken.

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Nutritional Value

Calories: 223Fat: 7.4g

Protein: 36.1gCarbohydrate: 1.4g

Fiber: 0.0gCholesterol: 109mg

Sodium: 672mg

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Bacon-Honey Mustard Turkey Cutlets

With cheese, bacon, and honey mustard, these smothered turkey cutlets are anindulgent main dish.

Preparation time: 1 minuteCooking time: 6Serves 4 (serving size of 2 turkey cutlets)

Ingredients

4 precooked bacon slices

Cooking spray

1-1/2 pound turkey cutlets (about 8 cutlets)

1/2 cup light honey-mustard dressing

1/2 cup (about 2-ounces) reduced-fat shredded sharp cheddar cheese

1/4 cup sliced green onions (optional)

Directions

Heat the bacon according to the package directions until crisp and then crumble.

Heat a large nonstick skillet over medium-high. Coat the pan with cooking spray thenadd the turkey and cook for 2 minutes on each side, or until desired degree ofdoneness is reached. Reduce the heat to medium-low. Spoon the honey-mustarddressing evenly over the cutlet and sprinkle evenly with the bacon and cheese. Coverand cook for 1 minute or until the cheese melts. Sprinkle with green onions, if desired.

Nutritional Value

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Calories: 334Fat: 11.3g

Protein: 48.4gCarbohydrate: 7.6g

Fiber: 0.0gCholesterol: 86mg

Sodium: 723mg

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Pesto Pasta with Roasted Tomatoes and Walnuts

Maximize the flavor of this dish by taking the extra time to toast the walnuts. Putthem on a baking sheet, and bake at 350oF for 7 minutes.

Preparation time: 8 minutesCooking time: 10 minutesServes 6 (serving size of about 1 cup)

Ingredients

4 cups grape tomatoes, halved lengthwise

Cooking spray

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 cups uncooked multi-grain farfalle (bow tie pasta)

1/3 cup refrigerated reduced-fat pesto

1/2 cup walnuts, toasted

1/4 cup grated fresh Parmesan cheese (optional)

Fresh basil leaves, torn (optional)

Directions

Preheat the oven to 450oF.

Place the tomatoes on a baking sheet coated with cooking spray. Sprinkle thetomatoes evenly with salt and pepper then coat with cooking spray and toss gently.Bake at 450oF for 10 minutes, or until tender and lightly browned.

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While the tomatoes bake, cook the pasta according to the package directions, omittingthe salt and fat. Drain and return to the pan.

Add the roasted tomatoes, pesto, and walnuts to the pasta and toss gently. Sprinklewith the cheese and fresh basil before serving, if desired.

Nutritional Value

Calories: 277Fat: 12.1g

Protein: 10.7gCarbohydrate: 32.9g

Fiber: 5gCholesterol: 3mgSodium: 239mg

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Thai Shrimp Curry

Use frozen vegetables mixes for quick weeknight meals – a broccoli stir-fry blendwould be another option for this curry. Serve it over steamed jasmine rice.

Preparation time: 1 minuteCooking time: 11 minutesServes 4 (serving size of about 1 cup)

Ingredients

Cooking spray

1 (16-ounce) package frozen steam-in-bag Asian vegetable medley, thawed

2 tablespoons Thai green curry paste

1 (13.66-ounce) can light coconut milk

1-1/2 pounds medium shrimp, peeled and deveined

Fresh basil leaves (optional)

Directions

Heat a large nonstick skillet over medium-high heat then coat the pan with cookingspray. Add the vegetables and sauté for 2 minutes. Add the curry paste and sauté for 1minute or until fragrant. Add the coconut milk. Bring to a boil and add the shrimp.Reduce the heat, and let simmer, uncovered, for 4 minutes or until the shrimp reachesthe desired degree of doneness and the sauce is slightly thick. Garnish with fresh basilleaves, if desired.

Nutritional Value

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Calories: 257Fat: 9.3g

Protein: 30.7gCarbohydrate: 11.2g

Fiber: 2.4gCholesterol: 252mg

Sodium: 941mg

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Hoisin Five-Spice Chicken Thighs

Chinese five-spice powder, a ground spice blend, typically contains cinnamon,cloves, star anise, fennel seeds, and Szechuan peppercorns.

Preparation time: 2 minutes

Cooking time: 15 minutesServes 4 (serving size of 2 thighs)

Ingredients

1 tablespoon dark sesame oil

1-1/2 pounds skinless, boneless chicken thighs (about 8 thighs)

1/3 cup hoisin sauce

1/2 teaspoon five-spice powder

Directions

Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken andcook for 6 minutes on each sides or until browned.

Combine the hoisin sauce and five-spice powder then add to the chicken in the pan. Cook for 2 minutes or until the chicken reaches the desired degree of doneness,stirring to coat.

Nutritional Value

Calories: 280

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Fat: 10.8gProtein: 34.1g

Carbohydrate: 9.6gFiber: 0.6g

Cholesterol: 142mgSodium: 487mg

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Arepa Turkey Burgers

An arepa is a traditional Venezuelan bread made from corn. It is typically baked orfried and then filled with a variety of different ingredients like cheese or blackbeans. Here, arepas are used as buns for a tasty turkey burger.

Preparation time: 7 minutes

Cooking time: 12 minutesServes 4 (serving size of 1 burger)

Ingredients

2 cups masa harina

1/2 teaspoon salt

1-1/4 cup water

Cooking spray

4 (4-ounce) fresh turkey burgers

4 (.67-ounce) slices reduced-fat Monterey Jack cheese with jalapeno peppers

3/4 cup peach-pineapple chipotle salsa

Directions

Combine the masa harina, salt and water in a large bowl, stirring with a spoon. Shapethe dough into 4 (4-inch) patties.

Heat a nonstick griddle or nonstick skillet over medium-high heat. Coat the pan withcooking spray. Coat the patties on both sides with cooking spray and add them to thepan. Cook for 5 minutes on each side or until browned and firm to the touch. Removethe arepas from the pan and cut in half horizontally.

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While the arepas are cooking, heat another nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add the turkey burgers to the pan. Cook for 3minutes of each side or until the desired degree of doneness is reached.

Place 1 turkey burger on the bottom half of each arepa and top with 1 cheese slice and3 tablespoons of salsa. Replace the arepa tops.

Nutritional Value

Calories: 418

Fat: 9.5gProtein: 33.2g

Carbohydrate: 51.3gFiber: 7.4g

Cholesterol: 75mgSodium: 1,054mg

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Chile-Lime Tilapia en Papillote

This recipe steams the fish with flavorful ingredients, giving you great taste withouta lot of extra fat or calories.

Preparation time: 7 minutes

Cooking time: 15 minutesServes 4 (serving size of 1 burger)

Ingredients

4 (6-ounce) tilapia fillets

1-3/4 teaspoons salt-free fiesta lime seasoning

1/4 teaspoon salt

1 lime, cut into 4 wedges

4 teaspoons butter

Directions

Preheat the oven to 400oF.

Cut 4 (15-inch) squares of parchment paper. Fold each square in half and open eachsquare. Place 1 fish fillet near the fold on each square.

Combine the seasoning and salt then sprinkle 1/2 teaspoon of the seasoning mixtureevenly on each fillet. Squeeze 1 lime wedge over each fillet and top each with 1teaspoon of butter. Fold the paper and seal the edges with narrow folds. Place thepackets on a large baking sheet.

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Bake at 400oF for 15 minutes or until puffy and lightly browned. Place the packets onplates and cut open. Serve immediately.

Nutritional Value

Calories: 200

Fat: 6.7gProtein: 34.2g

Carbohydrate: 0.9gFiber: 0.0g

Cholesterol: 95mgSodium: 263mg

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Pork and Pears with Lemon-Vodka Sauce

Use the time it takes to cook the chop to prep your pears and chives and measurethe vodka. You will enjoy an elegant dinner for two in minutes.

Preparation time: 5 minutes

Cooking time: 13 minutesServes 2 (serving size of 1 pork chop, 6 pear wedges, and 1 tablespoon sauce)

Ingredients

2 (4-ounce) boneless center-cut loin pork chops (about 1-inch thick)

1/8 teaspoon salt

1/8 teaspoon black pepper

Cooking spray

2 ripe Anjou pears, each cored and cut into 6 wedges

1/4 cup lemon vodka

1 tablespoon chopped fresh chives

2 lemon wedges (optional)

Directions

Heat a large nonstick skillet over medium heat. While the skillet heats, sprinkle thepork evenly with the salt and pepper. Coat the pan with cooking spray then add thepork and cook for 3 to 4 minutes on each side.

Remove the pork from the pan then set aside and keep warm. Add the pear wedges tothe pan and cook for 3 minutes, turning frequently. Return the pork to the pan. Add thevodka and cook for 1 minute. Serve the pan juices over the pork and pear wedges.

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Sprinkle evenly with chives. Squeeze 1 lemon wedge over each serving, if desired.

Nutritional Value

Calories: 266

Fat: 6.0gProtein: 21.8g

Carbohydrate: 23.0gFiber: 4.7g

Cholesterol: 66mgSodium: 194mg

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Lamb, Feta and Mint Turnovers

Phyllo dough, which is made from paper-thin sheets of unleavened flour dough, canbe found in the freezer section of most grocery stores. Be sure to keep the phyllodough well-covered when working with it because it will dry out quickly, making itdifficult to fold.

Preparation time: 8 minutes

Cooking time: 10 minutesServes 4 (serving size of 2 turnovers)

Ingredients

1 pound lean ground lamb

1/4 cup fresh mint leaves, cut into thin strips

1/4 cup crumbled reduced-fat feta cheese with basil and sun-dried tomatoes

20 (12 x 9-inch) sheets frozen phyllo dough, thawed

Butter-flavored cooking spray

1/4 cup low-fat Greek yogurt (optional)

Directions

Preheat the oven to 400oF.

Cook the lamb in a large nonstick skillet over medium-high heat until browned,stirring to crumble. Drain well and return the meat to the pan. Stir in the mint andcheese.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining

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dough to keep from drying) and coat the sheet with cooking spray. Repeat theprocedure with three additional sheets of phyllo, forming a stack of 5 phyllo sheets. Cut the stack lengthwise into 2 (4-1/2-inch-wide) strips. Spoon 1/4 cup of the lambmixture onto 1 short end of each rectangle, leaving a 1-inch boarder over the mixture,forming a triangle and continue folding back and forth into a triangle to the end of thestrip. Repeat the procedure with the remaining phyllo, cooking spray, and lambmixture. Place the triangles, seam side down, on a large baking sheet coated withcooking spray and lightly coat the triangles with cooking spray. Bake at 400oF for 10minutes or until golden. Top each serving with 1 tablespoon of yogurt, if desired.

Nutritional Value

Calories: 351

Fat: 8.6gProtein: 28.8g

Carbohydrate: 37.5gFiber: 1.3g

Cholesterol: 76mgSodium: 420mg

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Chapter 4 - Salads

Try these salads for their great tastes - they're likely tobecome weeknight favorites. This collection showcases fallproduce, such as beets and sweet potatoes.

THE RECIPES

Sweet Potato and Pomegranate Spinach SaladSpinach Caprese StacksBlack-Eyed Pea Salad

Warm Gorgonzola Potato SaladBeet, Feta and Candied Walnut Salad

Chickpea, Feta, and Tomato SaladMixed Greens with Praline Pecans and Strawberry

VinaigretteDate and Goat Cheese Salad

Pear and Chicken SaladGreek Orzo Salad

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Sweet Potato and Pomegranate Spinach Salad

Often used in Mediterranean and Middle Eastern cuisine, the pomegranate isconsidered a superfood with high levels of antioxidants. Sweet potatoes are rich invitamins A (beta-carotene) and C, both powerful antioxidants.

Preparation time: 5 minutesCooking time: 15 minutesServes 4 (serving size of about 1-1/3 cup spinach mixture, about 1/2 cup sweet potato,and 2 tablespoons pomegranate seeds)

Ingredients

Olive oil-flavored cooking spray

2 large peeled sweet potatoes, each cut into 1/2-inch pieces (about 1 pound)

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 teaspoon chopped fresh rosemary (optional)

1 (6-ounce) package fresh baby spinach

1/4 pomegranate dressing

1/2 cup pomegranate seeds

Directions

Preheat the oven to 450oF.

Line a baking sheet with parchment paper and coat the parchment paper with cookingspray. Spread the sweet potatoes in a single layer on the prepared pan then sprinklewith salt and pepper, and, if desired, rosemary. Bake at 450oF for 15 minutes or until

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tender.

Combine the spinach and the pomegranate dressing in a large bowl then divide themixture evenly among 4 plates. Top each serving with the sweet potato, and sprinkleevenly with pomegranate seeds.

Nutritional Value

Calories: 153Fat: 2.5g

Protein: 3.1gCarbohydrate: 31.7g

Fiber: 6.4gCholesterol: 0mgSodium: 324mg

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Spinach Caprese Stacks

Traditional Caprese salad includes fresh basil leaves. These stacks add a new twistby featuring spinach instead of basil.

Preparation time: 6 minutesServes 4 (serving size of 4 spinach leaves, 3 tomato slices, 3 cheese slices, and 1-1/2teaspoons vinaigrette)

Ingredients

16 large spinach leaves

2 large plum tomatoes, each cut into 6 slices

4 ounces fresh mozzarella cheese, cut into 12 thin slices

2 tablespoons light balsamic vinaigrette

Freshly ground black pepper

Directions

Place the spinach leaves on each of 4 salad plates and top each serving with thetomato slices and cheese slices. Drizzle the vinaigrette over the salads and sprinklewith pepper.

Nutritional Value

Calories: 99Fat: 7.2g

Protein: 6.0gCarbohydrate: 4.1g

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Fiber: 1.3gCholesterol: 23mg

Sodium: 141mg

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Black-Eyed Pea Salad

Serve with multi-grain pita chips, if desired. Also, try using fresh basil in place ofthe optional cilantro.

Preparation time: 8 minutesServes 4 (serving size of about 1/2 cup)

Ingredients

1 (15.8-ounce) can black-eyed peas, rinsed and drained

1 (8-ounce) container refrigerated pre-chopped tomato, bell pepper, and onion mix

1/4 cup balsamic vinaigrette

3 garlic cloves, pressed

1/4 cup chopped fresh cilantro (optional)

Directions

Combine the black-eyed peas, tomato, balsamic vinaigrette and garlic in a bowl thenstir in the cilantro, if desired.

Nutritional Value

Calories: 90Fat: 0.1g

Protein: 3.5gCarbohydrate: 18g

Fiber: 3.2gCholesterol: 0mg

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Sodium: 218mg

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Warm Gorgonzola Potato Salad

Tangy blue cheese and salty bacon make this potato salad the ideal accompanimentto a steak dinner.

Preparation time: 4 minutesCooking time: 8 minutesServes 6 (serving size of about 1/2 cup)

Ingredients

1/4 cup water

32 baby red potatoes (1-1/2 pounds), quartered

2 bacon slices, cooked and crumbled

1/4 cup (about 1-ounce) crumbled Gorgonzola cheese

1/4 cup light olive oil vinaigrette

1/8 teaspoon freshly ground black pepper

2 tablespoons sliced green onions (optional)

Directions

Combine the water and the potatoes in a large microwave safe bowl. Cover withheavy-duty plastic wrap and vent. Microwave the potatoes on HIGH for 8 minutes oruntil tender, stirring after 4 minutes. Drain.

Combine the potato, bacon, cheese, olive oil vinaigrette and black pepper then tossgently. Sprinkle with green onions, if desired.

Nutritional Value

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Calories: 132Fat: 4.9g

Protein: 4.4gCarbohydrate: 19.5g

Fiber: 2.1gCholesterol: 9mgSodium: 221mg

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Beet, Feta and Candied Walnut Salad

For quick cooking, the beets are steamed in this recipe. However, if time allows,roast the beets to bring out their natural sweetness.

Preparation time: 9 minutesCooking time: 10 minutesServes 4 (serving size of 1/2 cup beets, 2 tablespoons cheese, and 1 tablespoonwalnuts)

Ingredients

4 beets

3 tablespoons orange-poppy seed vinaigrette

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1/2 cup (about 2-ounces) crumbled feta cheese

1/4 cheese candied walnuts, coarsely chopped

Directions

Scrub the beets then remove the stems to within 1 inch. Cut each beet into 8 wedges.Steam the beets for 10 minutes or until tender then rinse under cold running water untilcool enough to handle. Remove the remaining stems from the beets. Peel the beetsthen place in a medium bowl and add the vinaigrette. Sprinkle with salt and pepperand toss gently.

Divide the beets among 4 plates and sprinkle evenly with the cheese and walnuts.Serve immediately, or chill until serving.

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Nutritional Value

Calories: 126Fat: 6.6g

Protein: 5.1gCarbohydrate: 14.2g

Fiber: 2.9gCholesterol: 10mg

Sodium: 451mg

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Chickpea, Feta, and Tomato Salad

Chickpeas, long a staple of the Mediterranean diet, provide a wonderful source ofprotein. This recipe combines them with ripe tomatoes and feta cheese as a foil fortheir nutty flavor.

Preparation time: 10 minutesServes 6 (serving size of 1/2 cup)

Ingredients

1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

1 cup grape tomatoes, halved lengthwise

2 tablespoons red wine vinaigrette

1/8 teaspoon freshly ground black pepper

1/2 cup (2-ounces) crumbled feta cheese with basil and tomato

Directions

Place the chickpeas, grape tomatoes, red wine vinaigrette and black pepper in amedium bowl then toss. Add the cheese just before serving and toss gently.

Nutritional Value

Calories: 87

Fat: 3.2gProtein: 4.2g

Carbohydrate: 11.6gFiber: 2.3g

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Cholesterol: 7mgSodium: 265mg

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Mixed Greens with Praline Pecans and StrawberryVinaigrette

Add a sliced grilled chicken breast for a main-course portion.

Preparation time: 5 minutesServes 4 (serving size of 1-1/4 cups greens, 2 tablespoons dressing, and 2 tablespoonspecans)

Ingredients

1 (5-1/2-ounce) package mixed greens with spinach

1/4 cup strawberry spread

1/4 cup light balsamic vinaigrette

1/2 cup praline pecans, coarsely chopped

Sliced strawberries (optional)

Directions

Divide the greens among 4 plates.

Combine the strawberry spread and vinaigrette, stirring with a whisk. Drizzle thedressing over the salads. Sprinkle with the pecans, and garnish with strawberryslices, if desired.

Nutritional Value

Calories: 147

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Fat: 5.5gProtein: 1.0g

Carbohydrate: 24.8gFiber: 1.4g

Cholesterol: 0mgSodium: 306mg

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Date and Goat Cheese Salad

Perfect as a started course for entertaining, this quick salad would pair well withlamb chops. The flavor combination, inspired by Mediterranean cuisine, is sure toimpress your guests.

Preparation time: 8 minutesServes 4 (serving size of 1-1/2 cups)

Ingredients

1 (5-ounce) package spring mix salad greens

1/3 cup chopped pitted Medjool dates

1/4 cup (2-ounces) goat cheese, crumbled

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

3 tablespoons pomegranate vinaigrette

1/4 cup slivered almonds, toasted (optional)

Directions

Combine the mix salad greens, dates, goat cheese, salt, and pepper in a large bowl. Add the vinaigrette, tossing gently to coat. Divide the salad among 4 plates andsprinkle with toasted almonds, if desired.

Nutritional Value

Calories: 107

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Fat: 4.7gProtein: 3.4g

Carbohydrate: 14.6gFiber: 1.8g

Cholesterol: 7mgSodium: 268mg

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Pear and Chicken Salad

Red wine vinaigrette is also a tasty choice with this refreshing salad.

Preparation time: 10 minutesServes 4 (serving size of 1 cup greens, 1/2 cup pear slices, and 1/2 cup chicken)

Ingredients

4 cups mixed salad greens

1/2 cup fat-free raspberry vinaigrette

2 ripe red pears, cored and thinly sliced

2 cups shredded skinless, boneless rotisserie chicken breast

Directions

Combine the salad greens and vinaigrette in a bowl then toss well. Divide the dressedgreens among 4 plates. Top each with the pear slices and chicken.

Nutritional Value

Calories: 206

Fat: 3.2gProtein: 22.8g

Carbohydrate: 22.7gFiber: 4.3g

Cholesterol: 60mgSodium: 470mg

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Greek Orzo Salad

Serve this salad immediately if you prefer it warm, or prepare it in advance andrefrigerate until serving.

Preparation time: 2 minutes

Cooking time: 10 minutesServes 6 (serving size of about 1/2 cup)

Ingredients

8 ounces uncooked orzo (rice-shaped pasta)

1/2 cup chopped pimiento-stuffed olives

1/4 cup Greek dressing with feta cheese, black olives, and olive oil

1/4 teaspoon freshly ground black pepper

1 (4-ounce) package crumbled feta cheese with garlic and herbs

Directions

Cook the orzo according to the package directions, omitting the salt and fat. Drain. Rinse under cold running water to cool slightly, then drain well.

Place the orzo in a large bowl. Add the olives, black pepper, and cheese then tossgently.

Nutritional Value

Calories: 236

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Fat: 9.6gProtein: 9.0g

Carbohydrate: 31.0gFiber: 1.6g

Cholesterol: 14mgSodium: 556mg

VISIT MY HOLMESCOOKEDMEALS.COM WEBSITE FOR DETAILEDCOOKING TIPS AND TECHNIQUES AS WELL AS A VARIETY OF TASTY

RECIPES

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Chapter 5 – Chili, Soups, and Sandwiches

Enjoy these warming soups and sandwiches loaded withflavor for lunch or a casual dinner.

THE RECIPES

Chili with Turkey SausageCreole Chicken Soup

Lima Bean BisqueCheddar, Tomato, and Egg Sandwiches

Portobello PaninisLoaded Potato SoupThai Pumpkin Soup

Creamy Tomato SoupTurkey Cranberry Roll-Ups

Chicken and Hummus Wraps

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Chili with Turkey Sausage

Here’s a simple, not-too-spicy chili that’s sure to please the entire family – evenkids.

Preparation time: 2 minutesCooking time: 10 minutesServes 5 (serving size of 1 cup)

Ingredients

Cooking spray

12 ounces hot turkey Italian sausage

1 (8-ounce) package refrigerated pre-chopped onion

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

2 (14-1/2 ounce, each) cans no-salt-added diced tomatoes with basil, garlic, andoregano

1 (15-ounce) can no-salt-added kidney beans, rinsed and drained

5 tablespoons reduced-fat shredded sharp cheddar cheese (optional)

Directions

Heat a Dutch oven over medium-high heat. Coat the pan with cooking spray. Add thesausage and onion and cook until the sausage is browned and the onion is tender thenstir to crumble the sausage. Stir in the pepper, salt, tomatoes and kidney beans thenbring to a boil. Remove from the heat then ladle into bowls. Sprinkle with cheese, ifdesired.

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Nutritional Value

Calories: 243Fat: 7.3g

Protein: 18.0gCarbohydrate: 26.4g

Fiber: 6.5gCholesterol: 41mg

Sodium 631mg

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Creole Chicken Soup

This soup is a take on gumbo, but it comes together much faster.

Preparation time: 5 minutesCooking time: 12 minutesServes 6 (serving size of about 1 cup)

Ingredients

2 teaspoons salt-free Creole seasoning

1 teaspoon freshly ground black pepper

1 (32-ounce) container fat-free, lower-sodium chicken broth

1 (16-ounce) package frozen vegetable gumbo mixture

2 cups shredded cooked chicken breast

Directions

Bring the Creole seasoning, black pepper, chicken broth and vegetable gumbo mixtureto a boil in a large saucepan then reduce the heat and let simmer, uncovered, for 5minutes or until the vegetables are tender. Stir in the chicken and cook for 5 minutesor until thoroughly heated.

Nutritional Value

Calories: 128Fat: 1.7g

Protein: 17.7gCarbohydrate: 8.6g

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Fiber: 1.8gCholesterol: 40mg

Sodium: 487mg

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Lima Bean Bisque

Pureed beans, along with mashed potato and a smidge of flavored cheese, give thisbright green soup its creamy texture.

Preparation time: 7 minutesCooking time: 15 minutesServes 6 (serving size of 1 cup)

Ingredients

4 cups water

2 cups frozen baby lima beans

1 (13-ounce) baking potato

1 (32-ounce) container organic vegetable broth

4 (0.75-ounce) wedges light queso fresco and chipotle-flavored pasteurized cheese

Crackled black pepper (optional)

Directions

Bring the water to a boil in a large saucepan over medium-high heat then add the limabeans and return to a boil. Cover, then reduce the heat to medium and let simmer for 6to 8 minutes or until the lima beans are tender then drain.

While the beans are cooking, scrub the potato and place in a microwavable safe bowl(do not pierce the potato with a fork). Cover the bowl with plastic wrap (do not allowthe plastic wrap to touch the potato) and vent. Microwave on HIGH for 5 minutes oruntil tender then let stand for 5 minutes. Peel the potato, and mash slightly with apotato masher.

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Cook the broth in a medium saucepan over medium-high heat for 3 minutes or untilwarm.

Place half of the beans in a blender and process until chunky. Remove the centerpiece of the blender lid (to allow the steam to escape) and secure the blender lid onthe blender. With the blender running, gradually pour half of the broth through theopening in the blender lid and process until smooth. Add half of the potato and half ofthe cheese and process until smooth. Return the soup to the saucepan. Repeat theprocedure with the remaining beans, broth, potato, and cheese. Cook, over mediumheat for 2 to 3 minutes, or until thoroughly heated.

Ladle the soup into bowls and sprinkle with cracked black pepper, if desired.

Nutritional Value

Calories: 152Fat: 1.1g

Protein: 6.6gCarbohydrate: 27.4g

Fiber: 4.7gCholesterol: 3mgSodium: 678mg

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Cheddar, Tomato, and Egg Sandwiches

Rich cheddar and fried eggs are balanced by the fresh flavor of tomatoes in thisbreakfast-inspired sandwich.

Preparation time: 3 minutesCooking time: 10 minutesServes 4 (serving size of 1 sandwich)

Ingredients

Cooking spray

4 large eggs

8 (1-1/2-ounces) slices whole-grain bread

2 plum tomatoes

1/2 cup (2-ounces) reduced-fat shredded sharp cheddar cheese

Directions

Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Break 1 egg into a small custard cup and carefully pour the egg into the pan. Repeatthe procedure with the remaining 3 eggs and cook for 3 minutes. Turn the eggs overand cook for 1 minute.

Place 1 egg on each of 4 bread slices then thinly slice and arrange 1/2 tomato overeach egg and top each with 2 tablespoons of cheese and a slice of bread.

Coat both sides of the sandwiches with cooking spray. Place the sandwiches in a panand cook over medium-high heat for 3 minutes on each side or until the bread is

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toasted and the cheese is melted. Serve immediately.

Nutritional Value

Calories: 343Fat: 11.7g

Protein: 21.5gCarbohydrate: 39g

Fiber: 6.7gCholesterol: 222mg

Sodium: 545mg

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Portobello Paninis

If you don’t have a Panini press, use a grill pan to cook both the mushrooms andthe sandwiches. The optional bottled roasted red peppers are a colorful addition tothis sandwich.

Preparation time: 5 minutesCooking time: 9 minutesServes 4 (serving size of 1 sandwich)

Ingredients

4 (4-inch) Portobello caps

Olive oil-flavored cooking spray

1/4 teaspoon freshly ground black pepper

1 (4-ounce) package goat cheese with herbs

4 ciabatta rolls, halved horizontally

1-1/3 cups arugula

2 bottled roasted red bell peppers (optional)

Directions

Preheat the Panini grill.

Using a spoon, remove the brown gills from the undersides of the mushrooms anddiscard the gills.

Coat the mushrooms with cooking spray and sprinkle evenly with black pepper. Placethe mushrooms on the Panini grill and cook for 3 minutes or until tender.

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Spread the goat cheese evenly on the roll bottoms and top evenly with the arugula,mushrooms, and, if desired, bell peppers, and cover with roll tops. Coat thesandwiches with cooking spray, and place, 2 at a time, on the Panini grill and cook for3 minutes or until the cheese melts and the bread is toasted.

Nutritional Value

Calories: 316Fat: 8.1g

Protein: 17.3gCarbohydrate: 47.9g

Fiber: 3.2gCholesterol: 10mg

Sodium: 619mg

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Loaded Potato Soup

This soup delivers on all counts – it’s fast, easy, flavorful, and filling!

Preparation time: 5 minutes

Cooking time: 9 minutesServes 6 (serving size of 1 cup of soup, 2-1/2 teaspoons cheese, and 2 teaspoonsbacon)

Ingredients

3 cups 2% reduced-fat milk

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 (24-ounce) package refrigerated country-style mashed potatoes

1 cup (4-ounces) reduced-fat shredded sharp cheddar cheese, divided

1/4 cup crumbled cooked bacon (about 3 slices)

1/3 cup sliced green onions (optional)

Directions

Combine the milk, salt, pepper, and potatoes in a large saucepan, breaking up thepotato with a whisk or wooden spoon. Bring to a boil over high heat then reduce theheat, and simmer, uncovered, for 4 minutes or until thoroughly heated, stirringfrequently with a whisk. Remove from the heat and stir in 2/3 cup of cheese.

Ladle the soup into bowls and top evenly with the remaining 1/3 cup of cheese, bacon,and if desired, green onions.

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Nutritional Value

Calories: 220

Fat: 9.3gProtein: 11.6g

Carbohydrate: 23.1gFiber: 1.9g

Cholesterol: 32mgSodium: 564mg

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Thai Pumpkin Soup

It’s worth the extra step to add cilantro and lime wedges. Both ingredientsbrighten the flavor of this soup, and cilantro adds color.

Preparation time: 6 minutes

Cooking time: 8 minutesServes 6 (serving size of 3/4 cup)

Ingredients

2 tablespoons red curry paste

1 (13-1/2-ounce) can light coconut milk

1 cup water

1 (15-ounce) can unsweetened pumpkin

2 tablespoons fish sauce

1/4 cup chopped fresh cilantro (optional)

Lime wedges (optional)

Directions

Place the curry paste in a medium saucepan. Add the coconut milk, stirring with awhisk until smooth. Stir in the water and pumpkin then cook over medium heat for 8minutes or until thoroughly heated. Remove from the heat then stir in the fish sauce.

Ladle the soup into bowls. Top with chopped cilantro, and serve with lime wedges, ifdesired.

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Nutritional Value

Calories: 74

Fat: 3.9gProtein: 2.6g

Carbohydrate: 8.6gFiber: 3.4g

Cholesterol: 0mgSodium: 668mg

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Creamy Tomato Soup

To make a meal and complete this comfort-food classic, pair this creamy coup witha grilled cheese sandwich made with a slice of reduced-fat cheddar cheese, asandwich thin, and a smear of Dijon mustard.

Preparation time: 1 minute

Cooking time: 10 minutesServes 4 (serving size of 1 cup)

Ingredients

1 cup nonfat buttermilk

1/2 cup fat-free, lower-sodium chicken broth

1 (14-1/2-ounce) can no-salt-added diced tomatoes with basil, garlic, and oregano

1 (10-3/4-ounce) can condensed reduced-fat, reduced-sodium tomato soup, undiluted

1/4 teaspoon freshly ground black pepper

Directions

Combine the buttermilk, chicken broth, diced tomatoes, and tomato soup in a largesaucepan, stirring with a whisk. Bring to a boil over medium-high heat then reduce theheat and let simmer, uncovered, for 5 minutes. Ladle the soup into bowls, andsprinkle with pepper. Serve immediately.

Nutritional Value

Calories: 122

Fat: 0.9g

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Protein: 5.5gCarbohydrate: 22.5g

Fiber: 1.5gCholesterol: 0mgSodium: 462mg

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Turkey Cranberry Roll-Ups

These turkey roll-ups make a quick on-the-go-lunch. For a delicious variation,omit the cranberry sauce and stir orange marmalade or apricot preserves into thecream cheese before spreading it onto the wrap. Preparation time: 6 minutesServes 4 (serving size of 1 roll-up)

Ingredients

1/4 cup 1/3-less-fat cream cheese

4 (1.9-ounce) multigrain wraps with flax

8 ounces thinly sliced smoked turkey breast

1/2 cup whole-berry cranberry sauce

1-1/3 cups trimmed watercress (optional)

Directions

Spread 1 tablespoon of cream cheese on one end of each wrap. Top each with 2ounces turkey slices and 2 tablespoons cranberry sauce. Add 1/3 cup watercress toeach, if desired. Roll up and secure with wooden picks.

Nutritional Value

Calories: 252

Fat: 6.7gProtein: 24.5g

Carbohydrate: 30.0g

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Fiber: 8.5gCholesterol: 41mg

Sodium: 727mg

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Chicken and Hummus Wraps

This quick sandwich is full of flavor from the zesty hummus.

Preparation time: 8 minutesServes 4 (serving size of 1 wrap)

Ingredients

4 (8-1/2-inch) tomato sandwich wraps

1/2 cup commercial red pepper hummus

8 ounces shaved lemon pepper-seasoned chicken breast

2 cups shredded romaine lettuce

Directions

Spread each wrap with 2 tablespoons of hummus and top each with 2 ounces ofchicken and 1/2 cup lettuce. Roll up.

Nutritional Value

Calories: 285

Fat: 7.1gProtein: 20.5g

Carbohydrate: 34.8gFiber: 3.5g

Cholesterol: 35mgSodium: 836mg

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Chapter 6 - Side Dishes

Pair these super-easy vegetable, pasta, and fruit dishes withyour favorite main-course.

THE RECIPES

Coconut-Topped Cinnamon Sweet PotatoesRoasted Asparagus with FetaSweet and Sour Green Beans

Roasted Broccoli with GremolataToasted Israeli Couscous with Cherries

Spicy Tomato-Basil CapelliniRoasted Brussels Sprouts a l’Orange

Acorn Squash with Butter SauceSpicy Sautéed Spinach

Ginger-Caramelized Pineapple

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Coconut-Topped Cinnamon Sweet Potatoes

Coconut and cinnamon complement the rich flavor of sweet potatoes for a new twiston a popular autumn side.

Preparation time: 4 minutesCooking time: 8 minutesServes 4 (serving size of 1 potato half)

Ingredients

2 sweet potatoes (about 1 pound)

2 tablespoons yogurt-based spread

2 teaspoons bottled cinnamon sugar

1/4 cup flaked sweetened coconut

Directions

Scrub the potatoes (do not dry) and wrap each individually in wax paper. Place thepotatoes on a microwave-safe plate and microwave on HIGH for 8 to 10 minutes oruntil very tender.

While the potatoes are cooking, stir together the yogurt-based spread and the cinnamonsugar.

Cut each potato in half lengthwise. Top each halves evenly with the cinnamon sugarmixture then mash into potato pulp with a fork to blend. Sprinkle the coconut evenlyover the potatoes.

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Nutritional Value

Calories: 143Fat: 4.5g

Protein: 2.2gCarbohydrate: 24.0g

Fiber: 4.2gCholesterol: 0mgSodium: 122mg

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Roasted Asparagus with Feta

Roasting asparagus ensures that it will cook evenly and doesn't require constantattention. A topping of melted feta adds a special touch.

Preparation time: 1 minuteCooking time: 8 minutesServes 4 (serving size of 5 asparagus spears)

Ingredients

1 pound asparagus spears (about 20 spears)

Cooking spray

1/8 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

1/2 cup (about 2-ounces) crumbled feta cheese

1 teaspoon extra-virgin olive oil (optional)

Directions

Preheat the oven to 450oF.

Snap off the tough ends of the asparagus. Arrange the asparagus on a large bakingsheet coated with the cooking spray. Coat the asparagus with the cooking spray andsprinkle with salt and pepper.

Bake at 450oF for 7 minutes or until crisp-tender then sprinkle with the cheese andbake for 1 minute or until the cheese softens. Drizzle with olive oil, if desired, andserve immediately.

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Nutritional Value

Calories: 76Fat: 4.3g

Protein: 4.5gCarbohydrate: 5.0g

Fiber: 2.4gCholesterol: 13mg

Sodium: 220mg

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Sweet and Sour Green Beans

Look for green beans in a microwave-ready bag, and this tasty side will be on thetable in seven minutes.

Preparation time: 1 minuteCooking time: 5 minutesServes 4 (serving size of 1/4 of beans)

Ingredients

1 (12-ounce) package trimmed fresh green beans

3 tablespoons cider vinegar

1-1/2 tablespoons sugar

1/4 teaspoon salt

Directions

Microwave the green beans according to the package directions and drain.

Combine the vinegar, sugar and salt in a medium-sized microwave-safe bowl and stirwell. Microwave on HIGH for 1 minute or until the mixture boils and the sugardissolves, stirring with a whisk after 30 seconds. Add the green beans, tossing tocoat. Serve immediately with a slotted spoon.

Nutritional Value

Calories: 45Fat: 0.2g

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Protein: 1.6gCarbohydrate: 10.7g

Fiber: 2.3gCholesterol: 0mgSodium: 153mg

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Roasted Broccoli with Gremolata

Gremolata is an Italian condiment that combines parsley, lemon peel, and garlic.Here, it is tossed with roasted broccoli to brighten the flavor.

Preparation time: 4 minutesCooking time: 18 minutesServes 4 (serving size of about 3/4 cup)

Ingredients

3 cups bagged pre-washed broccoli florets

Olive oil-flavored cooking spray

1/4 teaspoon salt

1 tablespoon chopped fresh parsley

2 teaspoons grated fresh lemon rind

1 teaspoon minced garlic

Directions

Preheat the oven to 425oF.

Place the broccoli florets in a medium bowl. Coat the broccoli generously withcooking spray then sprinkle with the salt and toss to coat. Place the broccoli florets ina single layer on a large baking sheet.

Bake at 425oF for 18 minutes or until crispy-tender and beginning to brown.

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While the broccoli bakes, combine the parsley, lemon rind, and garlic in a small bowl.Sprinkle the gremolata over the broccoli before serving.

Nutritional Value

Calories: 20Fat: 0.3g

Protein: 1.6gCarbohydrate: 3.3g

Fiber: 1.7gCholesterol: 0mgSodium: 163mg

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Toasted Israeli Couscous with Cherries

Enhance the flavor of Israeli couscous in this quick, easy, and nutritious side bytoasting the couscous and mixing it with dried cherries, walnuts, and fresh greenonions.

Preparation time: 3 minutesCooking time: 14 minutesServes 10 (serving size of about 1/2 cup)

Ingredients

Cooking spray

2 cups uncooked Israeli couscous

2-1/4 cups water

1/4 cup chopped walnuts, toasted

1/4 cup dried cherries, chopped

1/4 teaspoon salt

1/4 teaspoon pepper

2 green onions, thinly sliced

Directions

Heat a large saucepan over medium-high heat. Heavily coat the pan with cookingspray. Add the couscous and sauté for 4 minutes or until toasted. Add the water. Bring to a boil then reduce the heat, cover, and let simmer for 10 minutes or until theliquid is absorbed. Remove from the heat.

Add the walnuts, cherries, salt, pepper and onions then fluff with a fork.

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Nutritional Value

Calories: 135Fat: 1.9g

Protein: 3.7gCarbohydrate: 25.1g

Fiber: 1.8gCholesterol: 0mg

Sodium: 60mg

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Spicy Tomato-Basil Capellini

This is a nice way to enjoy the flavors of summer when larger tomatoes and freshbasil are not in season.

Preparation time: 1 minute

Cooking time: 4 minutesServes 8 (serving size of 1/2 cup)

Ingredients

8 ounces uncooked capellini (angel hair pasta)

2 cups grape tomatoes, halved

2 tablespoons commercial basil pesto

1/4 teaspoon crushed red pepper

1/4 teaspoon salt

Fresh basil leaves (optional)

Directions

Cook the pasta according to the package directions, omitting the salt and fat. Drain thepasta, reserving 1/4 cup of cooking liquid.

While the pasta cooks, combine the tomato, pesto, red pepper and salt in a largeskillet. Cook the tomato over medium-high heat for 4 minutes or until the tomatosoftens. Add the pasta and reserved cooking liquid then toss gently. Garnish withfresh basil leaves, if desired.

Nutritional Value

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Calories: 129

Fat: 2.2gProtein: 4.6g

Carbohydrate: 23.0gFiber: 1.5g

Cholesterol: 1mgSodium: 111mg

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Roasted Brussels Sprouts à l’Orange

Brussels sprouts and orange is an unusual and surprising combination – but theorange gives this vegetable a wonderful flavor. One orange should be enough togive you the juice you need.

Preparation time: 3 minutes

Cooking time: 14 minutesServes 2 (serving size of 1-1/3 cups)

Ingredients

2-1/2 cups trimmed Brussels sprouts (about 8-ounces) halved lengthwise

2 teaspoons olive oil

1/4 teaspoon salt

1/8 teaspoon pepper

1/2 teaspoon grated fresh orange rind

2 tablespoons fresh orange juice

Directions

Preheat the oven to 425oF.

Place the Brussels sprouts in a large bowl. Add the olive oil, salt, and pepper thentoss to coat. Place the Brussels sprouts in a single layer on a foil-lined baking sheet. Roast at 425oF for 7 minutes. Turn the Brussels sprouts over, using a wide spatula. Bake an additional 7 minutes or until tender and browned.

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Place the Brussels sprouts in a bowl. Combine the orange rind and orange juice in asmall bowl. Drizzle the juice mixture over the Brussels sprouts then toss well.

Nutritional Value

Calories: 96

Fat: 4.9gProtein: 4.0g

Carbohydrate: 12.0gFiber: 4.4g

Cholesterol: 0mgSodium: 319mg

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Acorn Squash with Butter Sauce

Maple and nutmeg give the squash a warm, autumn flavor. You can use this recipewith other winter squashes, too.

Preparation time: 2 minutes

Cooking time: 12 minutesServes 4 (serving size of 2 squash wedges and about 2 teaspoons sauce)

Ingredients

1 acorn squash (about 1-1/2 pounds)

1/3 cup water

1 tablespoon butter

2 tablespoons maple syrup

1/4 teaspoon ground nutmeg

1/8 teaspoon salt

Directions

Pierce the squash several times with a sharp knife then place on paper towels in amicrowave oven. Microwave the squash on HIGH for 1 minute. Cut the squash inhalf lengthwise. Discard the seeds and membranes. Cut each squash half lengthwiseinto 4 wedges. Pour the water into an 11 x 7-inch baking dish. Place the squash, cutsides up, in the pan. Cover with plastic wrap, turning back 1 corner to vent (do notallow the plastic wrap to touch the food). Microwave the squash on HIGH for 10minutes or until tender.

Place the butter in a small microwave-safe bowl. Cover and microwave on HIGH for20 seconds or until the butter melts. Stir in the syrup, nutmeg, and salt. Spoon the

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sauce over the squash wedges.

Nutritional Value

Calories: 120

Fat: 3.0gProtein: 1.4g

Carbohydrate: 24.5gFiber: 2.6g

Cholesterol: 8mgSodium: 99mg

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Spicy Sautéed Spinach

Add a few grape tomatoes for a different twist.

Preparation time: 1 minute

Cooking time: 5 minutesServes 3 (serving size of 1/2 cup)

Ingredients

Olive oil-flavored cooking spray

2 garlic cloves, minced

2 (6-ounce) packages fresh baby spinach

1 tablespoon lower-sodium soy sauce

1/4 teaspoon crushed red pepper

Directions

Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add the garlic and sauté for 30 seconds. Add the spinach then cook for 2 minutes oruntil almost wilted, stirring occasionally. Stir in the soy sauce and crushed red pepperthen cook for 1 minute, stirring constantly, or just until the spinach wilts.

Nutritional Value

Calories: 54

Fat: 0.0gProtein: 3.1g

Carbohydrate: 13.1g

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Fiber: 5.4gCholesterol: 0mgSodium: 382mg

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Ginger-Caramelized Pineapple

This delicious side dish is the perfect accompaniment for pork or chicken, andespecially dishes with Asian, Latin, or Caribbean flavors.

Preparation time: 2 minutes

Cooking time: 9 minutesServes 6 (serving size of 2 pineapple spears and 1 teaspoon syrup)

Ingredients

Cooking spray

1 (1-1/4-pounc) cored fresh pineapple, cut vertically into 12 spears

2 tablespoons light butter, cut into pieces

2 tablespoons honey

1 tablespoon finely chopped crystallized ginger

1/8 teaspoon salt

Directions

Heat a large skillet over high heat. Coat the pan with cooking spray then add thepineapple. Add the butter pieces and quickly tilt the pan in all directions so the buttercovers the pan with a thin film. Cook the pineapple for 8 minutes or until browned,turning once. Add the honey, ginger, and salt then cook for 1 minute, tossing to coatwith the honey.

Nutritional Value

Calories: 90

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Fat: 2.1gProtein: 0.5g

Carbohydrate: 19.2gFiber: 1.3g

Cholesterol: 5mgSodium: 82mg

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Chapter 7 - Desserts

Turn to these recipes when you're in the mood for a sweettreat at the end of a meal. These desserts deliver satisfactionand fit into your healthy lifestyle, too.

THE RECIPES

Strawberry Meringue MessPeanut Butter-Banana Quesadilla

Chocolate-Raspberry-Coconut CakeQuick Tiramisu

Crunchy Greek Yogurt SundaePumpkin Gingerbread Trifles

Petite Charlotte Russe DessertsWhite Chocolate Mousse with Strawberries

“Fried” Ice-Cream BallsAffogato

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Strawberry Meringue Mess

This recipe pays a light tribute to Eton Mess, a dessert that originated at EtonCollege, one of Britain’s most famous public schools. It’s a delicious mess ofstrawberries, whipped cream, and meringue cookies mixed together. In-season,juicy berries are key.

Preparation time: 5 minutesStanding time: 10 minutesServes 4 (serving size of 1 cup meringue mixture and 2 tablespoons strawberry-syrupmixture)

Ingredients

2 cups chopped strawberries (about 20 berries)

1 tablespoon sugar

1-1/2 cups frozen reduce-calorie whipped topping, partially thawed

6 fat-free vanilla meringue cookies, coarsely crushed

Directions

Combine the strawberries and sugar in a medium bowl and let stand for 10 minutes oruntil a syrup forms, stirring occasionally. Reserve 1/2 cup of the strawberry-syrupmixture. Gently fold the whipped topping into the remaining strawberry-syrup mixtureand carefully fold in the crushed meringue cookies. Spoon the meringue mixture intodessert dishes, and top with the reserved strawberry-syrup mixture. Serveimmediately.

Nutritional Value

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Calories: 140Fat: 3.2g

Protein: 0.9gCarbohydrate: 28.6g

Fiber: 1.7gCholesterol: 0mg

Sodium: 8mg

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Peanut Butter-Banana Quesadilla

This sweet quesadilla is wonderful as a snack or for dessert.

Preparation time: 3 minutesCooking time: 3 minutesServes 4 (serving size of 2 wedges and 2 teaspoons syrup)

Ingredients

1/4 cup crunchy peanut butter

2 (8-inch) flour tortillas

1 large ripe banana, sliced

Butter-flavored cooking spray

8 teaspoons chocolate syrup

Directions

Preheat the Panini grill.

Spread the peanut butter on 1 tortilla then arrange the banana slices over the peanutbutter and top with the remaining tortilla. Coat the outsides of the tortillas withcooking spray and place the quesadilla on the Panini grill. Cook for 3 minutes or untillightly browned and crisp, then cut into 8 wedges. Drizzle the wedges with syrup.

Nutritional Value

Calories: 213Fat: 8.5g

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Protein: 6.5gCarbohydrate: 30.0g

Fiber: 3.9gCholesterol: 0mgSodium: 220mg

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Choc1olate-Raspberry-Coconut Cake

For the best results, don’t let the cake completely thaw before you cut it forassembly or to serve it. If you have one, I suggest using an electric knife to makecutting the cake easier.

Preparation time: 5 minutesStanding time: 10 minutesServes 6 (serving size of 1 slice)

Ingredients

1 (11-ounce) frozen organic chocolate cake

1/4 cup low-sugar red raspberry preserves

1-2/3 cups frozen reduced-calorie whipped topping, thawed

1/2 cup flaked sweetened coconut

Directions

Remove the cake from the freezer. Unwrap and let stand for 10 minutes at roomtemperature to thaw slightly for easier cutting. Cut the cake horizontally into 3 equallayers. Place the bottom layer on a serving plate. Spread 2 tablespoons of thepreserves over the cake layer. Top with the center cake layer, and spread theremaining 2 tablespoons of preserves. Replace the top of the cake.

Spread the whipped topping over the top side of the cake and press the coconut intothe topping. Serve immediately, or cover and freeze for at least 1 hour.

Nutritional Value

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Calories: 260Fat: 10.6g

Protein: 2.1gCarbohydrate: 39.8g

Fiber: 1.3gCholesterol: 0mgSodium: 143mg

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Quick Tiramisu

This recipe freezes well, so you can make a second tiramisu with the remainingcheesecake filling, and put it into the freezer for another occasion.

Preparation time: 13 minutesServes 10 (serving size of 1/10 of the tiramisu)

Ingredients

1 cup ready-to-eat classic cheesecake filling

3/4 cup Kahlua (coffee-flavored liqueur), divided

1-1/2 cups frozen fat-free whipped topping, thawed

2 (3-ounce) packages cakelike ladyfingers

1/4 teaspoon unsweetened cocoa (optional)

Directions

Combine the cheesecake filling and 1 tablespoon of Kahlua in a bowl and stir untilblended. Fold in the whipped topping.

Split the ladyfingers in half lengthwise. Arrange the 24 ladyfinger halves in a singlelayer in an 11 x 7-inch baking dish. Drizzle half of the remaining Kahlua over theladyfingers. Spread half of the cheesecake mixture over the ladyfingers. Repeat theprocedure with the remaining ladyfingers, Kahlua, and cheesecake mixture. Sprinklewith the cocoa, if desired. Serve immediately, or cover and chill.

Nutritional Value

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Calories: 217Fat: 6.8g

Protein: 2.7gCarbohydrate: 28.6g

Fiber: 0.2gCholesterol: 58mg

Sodium: 215mg

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Crunchy Greek Yogurt Sundae

Orange blossom honey or lavender honey are nice complements to the tangy yogurtso feel free to use whichever variety you have on hand.

Preparation time: 6 minutesCooking time: 10 minutesServes 6 (serving size of 1/2 cup yogurt, 1/4 cup phyllo strips, 2 teaspoons honey, and1 tablespoon pistachios)

Ingredients

2 sheets frozen phyllo dough, thawed

Butter-flavored cooking spray

3 cups plain fat-free Greek yogurt

1/4 cup honey

6 tablespoons chopped pistachios

Directions

Preheat the oven to 350oF.

Stack the phyllo sheets on a work surface. Roll up the stack, jelly-roll fashion,starting with the long side. Cut the roll crosswise into 1/4-inch-wide pieces andseparate the pieces into strips. Spread the strips in a single layer on a large bakingsheet coated with the cooking spray. Coat the strips with cooking spray.

Bake at 350oF for 10 minutes or until lightly browned, stirring twice. Let cool.

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Spoon 1/2 cup of yogurt into each of 6 dessert dishes. Top each serving with thephyllo strips, drizzle with the honey, and sprinkle with pistachios.

Nutritional Value

Calories: 168Fat: 3.9g

Protein: 12.1gCarbohydrate: 21.2g

Fiber: 0.9gCholesterol: 0mgSodium: 104mg

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Pumpkin Gingerbread Trifles

Save the leftover gingerbread mix in a zip-top bag for muffins or a snack cake.

Preparation time: 10 minutes

Cooking time: 10 minutes

Cooling time: 6 minutesServes 6 (serving size of 1 trifle and 4 teaspoons topping)

Ingredients

Cooking spray

1-1/2 cup gingerbread mix

2/3 cup water

1 large egg white

1 (15-ounce) can pumpkin pie filling

2 cups frozen reduced-calorie whipped topping thawed and divided

Directions

Preheat the oven to 350oF.

Coat an 8-inch square baking pan with cooking spray. Combine the gingerbread mix,water, and egg white in a medium bowl, whisking until smooth. Pour the batter intothe prepared pan.

Bake at 350oF for 10 to 12 minutes or until a wooden pick inserted in the center comesout clean. Cool the gingerbread in a pan for 2 minutes then remove from the pan and

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let cool for 4 minutes on a wire rack.

Place the pumpkin in a medium bowl then fold in 1-1/2 cups of the whipped topping.

Cut the gingerbread into 36 (1-inch) squares. Place 3 gingerbread squares in each of 6(6-ounce) glasses. Top each with about 1/4 cup of the pumpkin mixture. Repeat thelayers. Top the trifles evenly with the remaining 1/2 cup of whipped topping. Coverand chill until ready to serve.

Nutritional Value

Calories: 272

Fat: 6.5gProtein: 2.8g

Carbohydrate: 50.9gFiber: 1.7g

Cholesterol: 0mgSodium: 347mg

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Petite Charlotte Russe Desserts

Black cherry preserves suit this dessert perfectly, but raspberry or strawberry willalso taste delicious.

Preparation time: 11 minutes

Cooking time: 20 secondsServes 4 (serving size of 1 dessert)

Ingredients

1 cup frozen fat-free whipped topping, thawed and divided

4 (3-1/3-ounce) refrigerated vanilla pudding cups

10 cakelike ladyfingers

2 tablespoons black cherry preserves

Directions

Combine 3/4 cup of whipped topping and the pudding.

Split the ladyfingers in half lengthwise. Line each of the 4 dessert dishes with 5ladyfinger halves, standing each half upright with cut side facing toward the center ofthe dish. Spoon about 1/2 cup of the pudding mixture into the center of each dish.

Place the preserves in a small microwave-safe bowl. Microwave on HIGH for 20seconds or until the preserves melt. Drizzle 1-1/2 teaspoons of the preserves overeach serving then top each with 1 tablespoon of whipped topping. Serve immediately,or chill.

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Nutritional Value

Calories: 260

Fat: 6.2gProtein: 3.4g

Carbohydrate: 45.9gFiber: 0.2g

Cholesterol: 38mgSodium: 302mg

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White Chocolate Mousse with Strawberries

If you love white chocolate, this dessert is for you. You can make it a day ahead,and then keep it refrigerated until you’re ready to serve. Preparation time: 3 minutes

Cooking time: 1 minute

Freezing time: 12 minutesServes 6 (serving size of 1/2 cup mousse and 3 tablespoons strawberries in syrup)

Ingredients

8 ounces white chocolate, chopped

3 tablespoons fat-free half-and-half

1 (8-ounce) container frozen fat-free whipped topping, thawed

1 (10-ounce) package frozen strawberries in light syrup, thawed

Directions

Place the chocolate and half-and-half in a medium microwave-safe bowl thenmicrowave on HIGH for 1 minute.

Gently fold the whipped topping into the chocolate mixture. Spoon 1/2 cup ofchocolate mixture into each of 6 serving dishes. Cover and freeze for 12 minutes. Remove from the freezer, and refrigerate until ready to serve. Spoon the strawberriesin syrup over the desserts.

Nutritional Value

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Calories: 297

Fat: 12.1gProtein: 2.5g

Carbohydrate: 41.9gFiber: 0.4g

Cholesterol: 8mgSodium: 61mg

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“Fried” Ice-Cream Balls

Using a 1/4-cup ice-cream scoop makes it a breeze to drop the ice cream andquickly roll it in the crushed cornflakes. The crunchy coating is reminiscent ofrestaurant-style dried ice cream.

Preparation time: 8 minutes

Serves 10 (serving size of 1 ice-cream ball)

Ingredients

1-1/2 cups coarsely crushed cornflakes (about 5 cups cornflakes)

1/2 teaspoon ground cinnamon

2 tablespoons butter, melted

2-1/2 cups vanilla bean ice cream

5 teaspoons chocolate syrup (optional)

Directions

Cover a jelly-roll pan with parchment paper. Combine the cornflakes and cinnamon ina shallow dish. Drizzle the cornflake mixture with butter, and toss with a fork untilmoist.

Scoop the ice cream into 10 (1/4-cup) balls. Working very quickly, roll the balls inthe cornflake mixture and place on the prepared pan. Freeze until ready to serve oruntil firm. Drizzle each ball with 1/2 teaspoon of syrup just before serving, if desired.

Nutritional Value

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Calories: 121

Fat: 4.1gProtein: 2.5g

Carbohydrate: 19.8gFiber: 0.4g

Cholesterol: 16mgSodium: 140mg

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Affogato

I use instant espresso granules for ease, but feel free to substitute freshly brewedespresso, if you own a machine.

Preparation time: 5 minutes

Serves 4 (serving size of 1 dessert beverage)

Ingredients

1 cup boiling water

2 tablespoons instant espresso granules

2 cups chocolate or vanilla bean light ice cream

1/4 cup frozen reduced-calorie whipped topping, thawed

1 tablespoon dark chocolate-covered espresso beans, crushed

Directions

Combine the boiling water and espresso granules, stirring with a whisk until theespresso dissolves.

Spoon 1/2 cup of ice cream into 4 glasses then drizzle each with 1/4 cup of hotespresso, and top with 1 tablespoon of whipped topping. Sprinkle each serving withabout 1 teaspoon of crushed espresso beans. Serve immediately.

Nutritional Value

Calories: 140

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Fat: 4.9gProtein: 3.3g

Carbohydrate: 20.2gFiber: 1.1g

Cholesterol: 20mgSodium: 46mg

VISIT MY HOLMESCOOKEDMEALS.COM WEBSITE FOR DETAILEDCOOKING TIPS AND TECHNIQUES AS WELL AS A VARIETY OF TASTY

RECIPES

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Author's Final Statement

I sincerely hope that these recipes will help you get in and out of the kitchen quicklyand free up your time for the more important things in life - like spending time withyour loved ones! And remember, your imagination is the only limit when it comes tocreating delicious quick and easy meals. Don't be afraid to adapt these recipes to fityour individual taste and to try different combination of spices.

If you enjoyed this cookbook, then you may also enjoy my other books:

Vegetarian Slow Cooker Recipe Book: 30 Easy Set It & Forget It Meals

Pressure Cooker Recipe Book: Fast Cooking Under Extreme Pressure

Slow Cooker International Cooking: A Culinary Journey of Set It & Forget It Meals

5 Ingredients 15 Minutes Prep Time Slow Cooker Cookbook: Quick & Easy Set It &Forget It Recipes

Vegetarian Slow Cooker Recipes: Top 71 Quick & Easy Vegetarian Crockpot RecipeBook

Vegetarian Pressure Cooker Recipe Book: 50 High Pressure Recipes for Busy People

Gluten-Free Diet Cookbook: Healthier Eating Choices for People with Celiac Disease

For more information about myself and to enjoy more amazing recipes, please followthese links:

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Maria Holmes author page at Amazon.com

HolmesCookedMeals.com website

Holmes Cooked Meals Facebook page

Additionally, if you enjoyed this book and you have a few minutes to spare, may I askthat you please leave a review on Amazon. Even a short review is fine. Reviews helpme to spread the word about the book and encourage me to keep writing.

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I will be writing and publishing more cookbooks in the future, so please stay tuned.But for now, I would like to thank you for helping me and supporting my efforts toshare my passion for cooking.

Thank you!