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- 2. CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS RECIPES RECIPES RECIPES TACO-STUFFED ZUCCHINI TACO-STUFFED ZUCCHINI TACO-STUFFED ZUCCHINI BUFFALO CHICKEN CAULIFLOWER PIZZA BUFFALO CHICKEN CAULIFLOWER PIZZA BUFFALO CHICKEN CAULIFLOWER PIZZA SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI JALAPEÑO-POPPER STUFFED CHICKEN JALAPEÑO-POPPER STUFFED CHICKEN JALAPEÑO-POPPER STUFFED CHICKEN EASY CAULIFLOWER FRIED RICE EASY CAULIFLOWER FRIED RICE EASY CAULIFLOWER FRIED RICE KUNG PAO CHICKEN WITH BELL PEPPERS KUNG PAO CHICKEN WITH BELL PEPPERS KUNG PAO CHICKEN WITH BELL PEPPERS LOW-CARB EGGPLANT PIZZAS LOW-CARB EGGPLANT PIZZAS LOW-CARB EGGPLANT PIZZAS CAULIFLOWER GRILLED CHEESE SANDWICHES CAULIFLOWER GRILLED CHEESE SANDWICHES CAULIFLOWER GRILLED CHEESE SANDWICHES CREAMY LEMON CHICKEN PARMESAN CREAMY LEMON CHICKEN PARMESAN CREAMY LEMON CHICKEN PARMESAN
- 3. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS CLASSIC BEEF BURGERS WITH CLASSIC BEEF BURGERS WITH CLASSIC BEEF BURGERS WITH CAULIFLOWER BUNS CAULIFLOWER BUNS CAULIFLOWER BUNS ½ cup chopped onion 1 tablespoon canola oil plus 1 teaspoon, divided 2 tablespoons ketchup, divided 2 tablespoons mayonnaise 2 teaspoons dill pickle relish 1 teaspoon white vinegar 1 pound lean ground beef 2 tablespoons Worcestershire sauce ½ teaspoon ground pepper 4 slices tomato 4 leaves green-leaf lettuce 4 Cauliflower Buns (see Associated Recipes) Step 1 Combine onion, 1 tablespoon oil and 1 tablespoon ketchup in a small saucepan. Cover and cook over medium heat, stirring often, until the onion is softened, 5 to 7 minutes. Transfer to a medium bowl. Step 2 Combine the remaining 1 tablespoon ketchup, mayonnaise, relish and vinegar in a small bowl. Set aside. Step 3 Add beef, Worcestershire and pepper to the onion mixture and gently combine without overmixing. Form into four 4-inch patties. Step 4 Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the burgers, reduce heat to medium and cook, turning once, until just cooked through, 5 to 7 minutes per side. Assemble the burgers on buns with the ketchup mixture, tomato and lettuce. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 4. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS TACO-STUFFED ZUCCHINI TACO-STUFFED ZUCCHINI TACO-STUFFED ZUCCHINI 2 large zucchini 1 tablespoon avocado oil ¾ pound lean ground beef 1 medium tomato, chopped 1 bunch scallions, sliced 1 tablespoon chili powder 2 teaspoons ground cumin ¾ teaspoon salt, divided ½ teaspoon garlic powder ¼ teaspoon ground pepper 8 tablespoons shredded Monterey Jack cheese 1 cup shredded romaine lettuce 1 avocado, chopped 4 tablespoons Pico de gallo Step 1 Cut each zucchini in half lengthwise. Cut a thin slice off the bottoms so that each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. Chop the pulp. Step 2 Heat oil in a large skillet over medium-high heat. Add beef, tomato, scallions, chili powder, cumin, 1/2 teaspoon salt and garlic powder. Cook, breaking the beef into small pieces, until no longer pink, 5 to 6 minutes. Stir in the chopped pulp. Step 3 Meanwhile, place the prepared zucchini halves in a microwave- safe dish; sprinkle with the remaining 1/4 teaspoon salt and pepper. Cover and microwave on High until tender-crisp, 2 to 3 minutes. Uncover. Step 4 Position rack in the upper third of the oven. Preheat broiler to high. Place the zucchini halves on a baking sheet. Divide the beef filling among the zucchini halves and sprinkle each half with 2 tablespoons cheese. Broil until the cheese is melted, about 2 minutes. Serve with lettuce, avocado and pico de gallo, if desired. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 5. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS BUFFALO CHICKEN CAULIFLOWER PIZZA BUFFALO CHICKEN CAULIFLOWER PIZZA BUFFALO CHICKEN CAULIFLOWER PIZZA 5 cups cauliflower florets 1 clove garlic 2 large eggs, lightly beaten 1 cup shredded part-skim mozzarella cheese ¼ cup shredded carrot 3 tablespoons chopped fresh chives, divided ¼ teaspoon salt 1 ½ cups shredded cooked chicken 2 tablespoons hot sauce, such as Frank's RedHot, divided 1 tablespoon white vinegar ¼ teaspoon cayenne pepper, or to taste ¼ cup crumbled blue cheese 1 stalk celery, thinly sliced Step 1 Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper. Step 2 Place cauliflower and garlic in a food processor; process until finely chopped. Transfer to a microwave-safe bowl and microwave on High for 3 minutes. Let cool slightly. Stir in eggs, mozzarella, carrot, 2 tablespoons chives and salt. Spread the mixture into a 12-inch circle, 1/4 inch thick, on the prepared baking sheet. Step 3 Bake the cauliflower crust until brown and crispy around the edges, 35 to 40 minutes. Step 4 Combine chicken, 1 tablespoon hot sauce, vinegar and cayenne in a small bowl. Remove the crust from the oven and top with the chicken and blue cheese. Return to the oven and bake until the chicken is warm and the cheese is starting to melt, about 5 minutes more. Top with celery and the remaining 1 tablespoon each chives and hot sauce. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 6. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS SPAGHETTI SQUASH LASAGNA WITH SPAGHETTI SQUASH LASAGNA WITH SPAGHETTI SQUASH LASAGNA WITH BROCCOLINI BROCCOLINI BROCCOLINI 1 (2 1/2- to 3-pound) spaghetti squash, halved lengthwise and seeded 1 tablespoon extra-virgin olive oil 1 bunch broccolini, chopped 4 cloves garlic, minced ¼ teaspoon crushed red pepper (optional) 2 tablespoons water 1 cup shredded part-skim mozzarella cheese, divided ¼ cup shredded Parmesan cheese, divided ¾ teaspoon Italian seasoning ½ teaspoon salt ¼ teaspoon ground pepper Step 1 Position racks in upper and lower thirds of oven; preheat to 450 degrees F. Step 2 Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 degrees F oven until the squash is tender, 40 to 50 minutes.) Step 3 Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl. Step 4 Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan. Step 5 Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 7. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS JALAPEÑO-POPPER STUFFED CHICKEN JALAPEÑO-POPPER STUFFED CHICKEN JALAPEÑO-POPPER STUFFED CHICKEN ¼ cup finely chopped pickled jalapeños ¼ cup Monterey Jack cheese 2 tablespoons reduced-fat cream cheese, softened 1 large egg ¼ cup cornmeal 2 (8 ounce) boneless skinless chicken breasts, trimmed ¼ teaspoon salt ¼ teaspoon ground pepper 1 tablespoon extra-virgin olive oil Step 1 Preheat oven to 425 degrees F. Step 2 Combine jalapeños, cheese and cream cheese in a small bowl. Step 3 Lightly beat egg in a shallow dish. Place cornmeal in a separate shallow dish. Step 4 Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the opposite side. Place half the filling in the center and press the edges firmly together. Sprinkle both sides with salt and pepper. Coat the chicken in the egg, then dredge in the cornmeal. Step 5 Heat oil in a large ovenproof skillet over medium-high heat; add the chicken and cook until lightly browned on one side, about 3 minutes. Turn the chicken over and place the skillet in the oven. Roast until an instant-read thermometer registers 165 degrees F, 10 to 15 minutes. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 8. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS EASY CAULIFLOWER FRIED RICE EASY CAULIFLOWER FRIED RICE EASY CAULIFLOWER FRIED RICE 2 tablespoons peanut oil, divided 4 large eggs, lightly beaten 4 cups cauliflower rice (see Tip) 1 red bell pepper, chopped 2 scallions, sliced, greens and whites separated, divided 1 tablespoon minced fresh ginger 2 tablespoons chile-garlic sauce (such as sambal oelek) 2 teaspoons reduced-sodium soy sauce or tamari ½ cup unsalted peanuts Step 1 Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add eggs and cook, tilting the pan and lifting the edges with a spatula to let the uncooked egg flow underneath, until almost set on the bottom, 1 1/2 to 2 minutes. Flip and continue cooking until set completely, about 30 seconds more. Transfer to a cutting board and slice into bite-size strips. Step 2 Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add cauliflower rice, bell pepper, scallion whites and ginger. Cook, stirring occasionally, until the cauliflower is soft and beginning to brown, about 5 minutes. Add chile-garlic sauce, soy sauce (or tamari), peanuts and the eggs. Stir until combined and heated through, about 30 seconds. Garnish each serving with scallion greens. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 9. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS KUNG PAO CHICKEN WITH BELL PEPPERS KUNG PAO CHICKEN WITH BELL PEPPERS KUNG PAO CHICKEN WITH BELL PEPPERS 1 pound boneless, skinless chicken breast, cut into 1/4- inch-thick slices 2 teaspoons reduced-sodium soy sauce plus 1 Tbsp., divided 1 teaspoon dry sherry plus 1 Tbsp., divided 2 teaspoons cornstarch 2 teaspoons toasted sesame oil 2 tablespoons unsalted chicken broth 2 teaspoons balsamic vinegar 2 teaspoons chile-garlic sauce (see Tips) 2 tablespoons vegetable oil, divided 3 slices fresh ginger, peeled and smashed (see Tips) 1 medium red bell pepper, cut into 1-inch squares 1 medium green bell pepper, cut into 1-inch squares ¼ teaspoon salt 2 tablespoons unsalted dry- roasted peanuts Step 1 Combine chicken, 2 tsp. soy sauce, 1 tsp. sherry, and cornstarch in a medium bowl. Stir until the cornstarch is no longer visible. Add sesame oil and stir until the chicken is lightly coated. Step 2 Combine broth, vinegar, chile- garlic sauce, and the remaining 1 Tbsp. soy sauce and 1 Tbsp. sherry in a small bowl. Set aside. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself Step 3 Heat a 14-inch flat-bottomed carbon-steel wok (or a 12-inch stainless-steel skillet) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 Tbsp. vegetable oil. Add ginger; stir-fry until fragrant, about 10 seconds. Push the ginger slices to the sides and add the chicken in an even layer. Cook, undisturbed, until it begins to brown, about 1 minute. Using a metal spatula, stir-fry the chicken until lightly browned but not cooked through, about 1 minute more. Transfer to a plate.
- 10. Step 4 Swirl in the remaining 1 Tbsp. vegetable oil. Add bell peppers; stir-fry for 1 minute. Return the chicken to the pan along with the reserved sauce; season with salt and stir-fry until the chicken is cooked through, 1 to 3 minutes. Remove from heat and sprinkle with peanuts. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 11. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS LOW-CARB EGGPLANT PIZZAS LOW-CARB EGGPLANT PIZZAS LOW-CARB EGGPLANT PIZZAS 1 pound eggplant, unpeeled, cut crosswise into 1/2-inch- thick slices ⅛ teaspoon kosher salt 2 tablespoons extra-virgin olive oil ¼ teaspoon ground pepper 2 ½ ounces mild or hot Italian turkey sausage, casing removed 1 cup sliced fresh cremini mushrooms ⅓ cup reduced-sodium marinara sauce 1 cup shredded part-skim mozzarella cheese 2 tablespoons chopped fresh basil or small basil leaves Step 1 Preheat oven to 375 degrees F. Sprinkle eggplant slices with salt; place on a paper-towel-lined plate and let stand for 10 minutes. Pat with a paper towel to remove excess moisture. Brush both sides with oil and sprinkle with pepper; place in a single layer on a parchment-paper-lined rimmed baking sheet. Bake until tender and lightly browned, 18 to 20 minutes. Remove from oven. Increase oven temperature to broil with rack about 6 inches from heat. Step 2 Meanwhile, heat a medium nonstick skillet over medium-high. Add sausage and mushrooms and cook, stirring often, until the sausage is no longer pink and the mushrooms are tender and browned, about 6 minutes. Set aside. Step 3 Spread marinara evenly over the eggplant slices (1 1/2 to 2 teaspoons each). Divide the sausage mixture evenly among the slices and sprinkle evenly with cheese. Broil until the cheese is melted and browned, about 3 minutes. Sprinkle with basil and serve immediately. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 12. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS CAULIFLOWER GRILLED CHEESE CAULIFLOWER GRILLED CHEESE CAULIFLOWER GRILLED CHEESE SANDWICHES SANDWICHES SANDWICHES 5 cups cauliflower florets (about 1 pound) 1 cup shredded Cheddar cheese 1 large egg, beaten ¼ teaspoon ground pepper ⅛ teaspoon salt 1 medium poblano or bell pepper, seeded and cut into 4 wide strips 1 small onion, cut into 1/4- inch slices 2 teaspoons extra-virgin olive oil 4 (1/2 ounce) slices melty cheese like Monterey Jack or fontina Step 1 Place oven racks in upper and lower thirds of oven. Preheat to 425 degrees F. Line one large baking sheet with parchment paper. Step 2 Place cauliflower in a food processor. Process until finely grated. Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 3 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar, egg, pepper and salt until thoroughly combined. Using about 1/4 cup of the cauliflower mixture for each, create eight 3-inch squares on the prepared baking sheet. Step 3 Toss pepper and onion with oil on a large rimmed baking sheet. Bake the cauliflower squares and the vegetables, switching the pans in the oven halfway through, until the cauliflower is browned and crispy around the edges and the vegetables are soft, 20 to 25 minutes. Step 4 Lightly oil a large nonstick skillet; heat over medium heat. Chop the peppers and onions. Place about 1/4 cup pepper mixture and a slice of cheese on one cauliflower "toast." Top with a second cauliflower "toast." Repeat with the remaining cauliflower toasts, vegetables and cheese. Cook, turning once, until the cheese is melted, about 4 minutes total. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself
- 13. INGREDIENTS INGREDIENTS INGREDIENTS DIRECTIONS DIRECTIONS DIRECTIONS CREAMY LEMON CHICKEN PARMESAN CREAMY LEMON CHICKEN PARMESAN CREAMY LEMON CHICKEN PARMESAN Ingredients Ingredient Checklist ⅓ cup all-purpose flour 2 large eggs, lightly beaten ¾ cup whole-wheat panko breadcrumbs ½ cup grated Parmesan cheese, divided 1 teaspoon Italian seasoning 1 teaspoon garlic powder 4 4-ounce chicken breast cutlets 3 tablespoons extra-virgin olive oil, divided 2 cloves garlic, minced 1 cup low-sodium chicken broth ¼ cup lemon juice ¼ teaspoon salt ½ cup half-and-half ¼ cup chopped fresh parsley Step 1 Preheat oven to 400 degrees F. Place flour in a shallow dish. Place beaten eggs in another shallow dish. Combine panko, 1/4 cup Parmesan, Italian seasoning and garlic powder in a third shallow dish. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself Working with one at a time, coat each cutlet in flour, shaking off the excess. Transfer to the egg mixture and turn to coat. Transfer to the panko mixture and turn to coat. Reserve 1 tablespoon of the flour (it will be cooked later) in a small bowl. Discard any remaining flour, egg and panko mixture. Step 2 Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 2 cutlets and cook, flipping once, until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Reduce heat to medium and add another 1 tablespoon oil to the pan. Add the remaining two cutlets and cook, flipping once, until golden on both sides, 1 to 2 minutes per side. Transfer to the baking sheet. Bake the cutlets until cooked throughout, about 10 minutes.
- 14. Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself Step 3 Meanwhile, wipe out the pan. Add the remaining 1 tablespoon oil and heat over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add broth, lemon juice and salt to the pan. Bring to a boil. Whisk half-and-half into the reserved 1 tablespoon flour. Add to the broth mixture and cook, stirring frequently, until reduced by about half and thickened enough to coat the back of a spoon, 8 to 10 minutes. Remove from heat. Step 4 Transfer the cutlets to a large platter. Drizzle with the sauce and top with the remaining 1/4 cup Parmesan and parsley.