Order This, Not That: Applebee’s

This neighborhood grill and bar is a convenient spot to take the family any night of the week. But does it offer the healthy choices you and your family deserve?


Order: If you need an appetizer, your best bet is to choose a warming bowl of Chicken Tortilla Soup. It’s a touch high on the sodium, but it contains only 240 calories. If you’re really craving a finger-food app, then select the Grilled Chicken Wonton Tacos to split with a friend. These are spicy chicken-stuffed wonton shells with slaw and cilantro.

Per dish (Grilled Chicken Wonton Tacos): Calories 490; Fat 15 g (Saturated 3 g); Sodium 1,720 mg; Carbohydrates 48 g

Skip: Skip the Brew Pub Pretzels & Beer Cheese Dip, where the pretzels and cheesy dip are providing little or no nutrition. Not only are the calories insanely high in this appetizer, but the sodium is also through the roof.

Per dish: Calories 1,060; Fat 45 g (Saturated 15 g); Sodium 3,120 mg; Carbohydrate 131 g


Order: The Thai Shrimp Salad (pictured at top) has far fewer calories than any of the other choices. It’s an oriental salad blend with almonds and edamame, tossed in a chili lime vinaigrette and topped with shrimp, wonton strips, peanut sauce and fresh cilantro. To help cut back on the sodium, request the dressing on the side.

Per dish: Calories 390; Fat 19 g (Saturated 3 g); Sodium 1,490 mg; Carbohydrate 93 g

Skip: The Oriental Chicken Salad may seem like a similar healthy pick, but this mixture of greens tossed in a vinaigrette and topped with crispy noodles, toasted almonds and fried chicken is a calorie and sodium bomb. The grilled version has 110 fewer calories but a whopping 2,270 milligrams of sodium.

Per dish: Calories 1,390; Fat 97 g (Saturated 15 g); Sodium 1,600 mg; Carbohydrate 93 g


Order: If you’re looking for some lighter dishes, the Pub Diet menu is the place to look, with options all under 600 calories. The lightest dish on the menu is the Pepper Crusted Sirloin with Whole Grains. It’s a perfect way to take in your daily dose of whole grains and vegetables, including sauteed spinach and fire-roasted tomatoes.

Per dish: Calories 370; Fat 10 g (Saturated 4 g); Sodium 1,540 mg; Carbohydrate 43 g

Skip: Many of the burgers top the 1,000-calorie mark, but the worst offender in this category is the fish and chips (who would have guessed?). The Hand-Battered Fish & Chips are fried white fish fillets served with fries, coleslaw and tartar sauce. If you’re craving fried fish, you can make a healthier version at home tomorrow.

Per dish: Calories 1,970; Fat 136 g (Saturated 24 g); Sodium 4,180 mg; Carbohydrate 134 g


Order: Applebee’s solved the problem of huge desserts by offering some smaller selections, such as the Blue Ribbon Brownie Bite and the Hot Fudge Sundae Dessert Shooter. Of the two, the brownie bite has the fewest calories.

Per dish (Brownie Bite): Calories 380; Fat 18 g (Saturated 9 g); Sodium 220 mg; Carbohydrate 52 g

Skip: The Blue Ribbon Brownie is a luscious, moist brownie with chunks of dark chocolate, nuts and hot fudge served with two scoops of vanilla ice cream. If you really want it, make sure to share it with at least three people!

Per dish: Calories 1,670; Fat 78 g (Saturated 40 g); Sodium 950 mg; Carbohydrate 220 g

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Savory Rosemary Goat Cheese Quick Bread

It’s soup season, and serving homemade bread makes even ordinary soup from a can taste better. This savory quick bread lives up to its “quick bread” name in that it mixes up in a jiffy and requires no yeast rising time.

Goat cheese and rosemary are a classic flavor pairing from sunny Provence. (The third element of that classic pairing is Sauvignon Blanc, just as an FYI!) Sun-ripened golden raisins are added for contrasting sweetness — and because you can’t have too much sunshine in January.

If you’ve made banana bread, zucchini bread or another sweet quick bread, you’ll likely find savory quick breads to be a pleasant — and healthy — surprise. This savory quick bread has zero added sugar and is infinitely adaptable to what’s in your pantry; it can be stuffed with all sorts of nutrient-rich ingredient combinations, including:

• Sun-dried tomatoes, olives and feta cheese
• Green peppers, frozen corn and pepper Jack cheese
• Shredded carrots or parsnips, nuts and Swiss cheese

The core of this recipe is additional nutrient-rich ingredients — including reduced-fat milk, an egg and fiber-rich whole-grain flour — to help you make the most of your calories. And for a flavor-studded quick bread, there aren’t many of those calories: A slice has only 129 calories and a big 4 grams of protein.

This higher protein count is mostly thanks to the use of white whole-wheat flour, which has about 25 percent more protein than all-purpose flour. A mix of white whole wheat and all-purpose flour is used, since the all-purpose helps produce a lighter texture; but you could use entirely whole wheat — just add 1 additional tablespoon of milk and expect a bit denser bread.

So try mixing up this bread as soon as you get home from work; it bakes up in just 50 minutes. That’s enough time for you to change into some comfy clothes, warm up a can of soup, toss a bit of salad — and pour that glass of Sauvignon Blanc.

Savory Rosemary Goat Cheese Quick Bread

1 large egg, beaten
1 cup reduced-fat 1% milk
4 tablespoons softened unsalted butter
1 tablespoon baking powder
1 teaspoon dried cracked rosemary (or 1/2 teaspoon chopped fresh rosemary)
1/4 teaspoon kosher salt
1 cup white whole-wheat flour
1 cup all-purpose flour
1/3 cup golden raisins
2 ounces goat cheese, very cold and cut into 1/2-inch chunks

1. Heat the oven to 350 degrees F. Grease a 9-inch loaf pan.
2. Place the egg in a medium bowl; whisk in milk and butter. (It’s OK if there are still small chunks of butter remaining after whisking.)
3. In a large bowl, mix together baking powder, rosemary, salt and flours with a fork. Add the egg mixture and stir with a wooden spoon just until combined. Sprinkle raisins and goat cheese over batter; gently fold in with just 2 or 3 strokes.
4. Pour into prepared pan; bake for 50 to 55 minutes or until a toothpick inserted into the middle of bread comes out clean.

Makes about 12 servings.

Per serving (1/12th of recipe): Calories 129; Fat 5 g (Saturated 3 g); Sodium 701 mg; Carbohydrate 16 g; Fiber 2 g; Sugars 5 g; Protein 4 g

Serena Ball, M.S., R.D., is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com, sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

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Nutrition News: Best Diets, Blown Diets and Why Red Wine Is Better than Grape Juice

Resolve to Forgive Yourself

If you’ve already blown your New Year’s resolution to diet, don’t be too hard on yourself; it may be evolution’s fault. According to researchers at the University of Exeter, in England, humans have a natural urge to overeat in the winter because our ancestors needed to build and maintain body fat to survive when food was scarce. “Storing fat is an insurance against the risk of failing to find food, which for pre-industrial humans was most likely in winter,” Andrew Higginson, the study’s lead author, said in a news release. “This suggests that New Year’s Day is the worst possible time to start a new diet.” Now they tell us.

DASH Does It Again

Then again, if you are going to diet, you might as well pick a good one. After consulting a panel of health experts, U.S News has released its annual best-diet list, ranking diets based on which were “easy to follow, nutritious, safe and effective for weight loss and preventing diabetes and heart disease.” For the sixth straight year, the DASH (Dietary Approaches to Stop Hypertension) diet, originally developed by the National Heart, Lung, and Blood Institute to combat high blood pressure, claimed top honors as the Best Overall Diet. (It was also named the Best Diet for Healthy Eating.) The panel commended DASH — which encourages the consumption of fruit, vegetables and whole grains, but little salt — for its “nutritional completeness, safety, ability to prevent or control diabetes and role in supporting heart health.”

Red, Red Wine (Will Make You Feel So Fine)

If wine is good for you, would grape juice be better, carrying all the same health benefits minus the alcohol? Actually, no. In response to that reader-posed question, New York Times Well blogger Karen Weintraub consulted experts and concluded, “Red wine is probably better for you than grape juice because the fermentation process involved in making wine changes the makeup of the juice, and the skin of the grape, which is loaded with healthful antioxidants, is more likely to be used in the winemaking process.” In terms of healthfulness related to nutrients known as polyphenols, red is better than white, which is better than beer, she noted. Plus, it’s not clear if the resveratrol in wine, which also has health benefits, is present in grape juice. Also, grape juice has a lot of sugar, which isn’t so great. And the alcohol in red wine isn’t necessarily a bad thing. “Many observational studies have shown that drinking alcoholic beverages in moderation reduces the risk of coronary heart disease,” Weintraub noted. Cheers!

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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3 Healthy Mug Meals with Chicken

It’s the New Year, and perhaps, like many people, you’ve set a goal to eat healthier and lose weight. However, if you don’t change your habits and your environment, then you’ll find yourself revisiting the same goal come next year. Sometimes, though, despite best efforts life gets in the way, making it impossible to put healthy eating at the top of the priority list. One solution is mug meals.

Whether you’re a novice in the kitchen, need super-quick meals with minimal cleanup or are cooking for just one or two, mug meals (all made in the microwave) are sure to keep you on track with your goals. You can cook a batch of quinoa in the microwave to eat throughout the week, plus find ways to enjoy it with leftover chicken or rotisserie chicken. To make things even faster, prep all of your ingredients on your designated meal-prep day (a wonderful habit to develop) so that they’re all ready for you when you need them. You can also amp up the nutritional value by serving these mug meals alongside raw or prepared vegetables.

As you experiment and become more familiar with preparing meals in a microwave, you’ll learn that the possibilities are endless. It’s a wonderful way to repurpose leftovers, and in less than 5 minutes, you can sit down to a healthy and portioned meal you can feel good about eating.

I’d like to include a note about microwave ovens. Since every microwave is different and cooks at a different rate, it may take you some extra time in the beginning. I suggest setting the power level at medium (if possible) and keeping a close eye on the microwave. But don’t worry! Once you try several times, you’ll become an expert in no time.


Place quinoa in a microwave-safe container (I used a Pyrex one) and add 1 cup of water. Cover and cook for 3 to 5 minutes or until the water starts boiling. Set aside for 15 to 20 minutes, until most of the water is absorbed. Cook for an additional 2 to 4 minutes until all of the water is absorbed.

Tex-Mex Chicken Quinoa (pictured at top)

1 teaspoon olive oil
1/4 cup diced red onion
1/2 cup cooked chicken, roughly chopped
1/4 cup black beans
2 tablespoons salsa
1/2 teaspoon cumin
1/4 teaspoon chili powder
1/2 cup cooked quinoa
Salt and pepper, season to taste
Toppings: avocado, cheese, cilantro, freshly squeezed lime juice

In a large mug, combine oil and red onion. Microwave for 1 to 2 minutes, until softened. Add the rest of the ingredients, stir, and microwave for another minute or two. Serve with toppings of choice.

Per serving: Calories 393; Fat 11g (Saturated 1g); Sodium 266 mg; Carbohydrate 37 g; Fiber 7 g; Protein 36 g

Curried Chicken Quinoa

1 teaspoon olive oil
1/4 cup diced red onion
1/2 cup diced celery
1/2 cup diced carrot
1/2 cup cooked chicken, roughly chopped
1/2 teaspoon curry powder
1/4 teaspoon turmeric
1/2 cup cooked quinoa
Salt to taste
Cilantro (optional)

In a large mug, combine oil, onion, celery and carrot. Microwave for 1 to 2 minutes or until vegetables are tender. Add the rest of the ingredients and microwave for another minute or two, until heated through.

Per serving: Calories 361; Fat 11 g (Saturated 1 g); Sodium 173 mg; Carbohydrate 31 g; Fiber 6 g; Protein 33 g

Sweet Potato Chicken Breakfast Hash

1/4 cup diced sweet potatoes
1 tablespoon water
1/2 cup cooked chicken, roughly chopped
1/4 teaspoon paprika
Salt and pepper to taste
1 egg
Toppings: salsa, cheese, avocado

Add sweet potatoes to a wide mug with water and microwave for 2 to 5 minutes until tender. Stir in chicken, paprika, salt and pepper. Microwave for a minute until warmed. Carefully crack egg on top. Sprinkle a little water on top of egg and microwave for about 30 seconds to a minute, until the egg white is solid but the yolk is still runny. Serve immediately with toppings of choice.

Per serving: Calories 261; Fat 9 g (Saturated 2 g); Sodium 137 mg; Carbohydrate 9 g; Fiber 1 g; Protein 34 g

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

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10 Pasta Dishes You Need in Your Life This Winter – Comfort Food Feast

Carbohydrates had a rough year in 2015. While kale enjoyed another season of sweet success, bread, rice and pasta faced increased scrutiny from wary shoppers on a quest for svelte figures. But with the new year upon us, food industry experts believe carbs are ready for a big comeback — and we couldn’t be happier. Why?

Well, when you stick to the recommended serving size, pasta can be the foundation for nutritious and satisfying meals. It’s generally paired with nutrient-dense sidekicks, like fiber-filled vegetables and beans, heart-healthy fish, antioxidant-rich tomato sauce, and protein-packed cheeses, poultry and lean meats. Using whole grain pasta will add even more fiber to your diet and help meet the daily goal to make half your grains whole (as per the latest version of the Dietary Guidelines). Once you delve into the myriad different shapes (spaghetti, shells and orecchiette — just to name a few), that’s when the real fun begins. This month, celebrate pasta’s glorious return with these simple, comforting and budget-friendly recipes. (If needed, you can absolutely substitute a gluten-free pasta in any of the dishes below.)

Kale and Pistachio Pesto Spaghetti (pictured at top)
Pesto sauce is traditionally made using a combination of fresh basil and parsley leaves, but this version is packed with nutrient-dense kale, along with parsley and pistachios. Toss the sauce with whole-wheat spaghetti and twirl to your heart’s content.

Spaghetti with Asparagus, Smoked Mozzarella and Prosciutto
If you like your spaghetti creamy, this is the recipe for you. The smokiness of the mozzarella and prosciutto in this dish is a nice contrast to the freshness of the asparagus and basil.

Tricolore Penne Pasta with Chicken
Ellie Krieger cooks skinless chicken breasts with garlic, tomatoes and arugula to serve as a sauce for whole-wheat pasta. Be sure to save the pasta water so you can add it as needed for a wetter sauce.

Penne with Spinach Sauce
Giada De Laurentiis’ quick penne recipe works as a light main dish or a no-fuss side. Add a touch of cream cheese and goat cheese to fresh spinach for a smooth and tangy sauce.

Rigatoni with Chicken Thighs
Like avocados, chicken thighs are high in healthy monounsaturated fats. They’re also more affordable than skinless chicken breasts, so they’re an all-around smart addition to your weeknight dinner routine. Ree Drummond simmers chicken thighs in a homemade sauce before adding to rigatoni.

Pasta with Escarole, White Beans and Chicken Sausage
Ellie manages to pack a whopping 30 grams of protein into just one serving of this pasta dish with help from whole-wheat bow tie pasta, chicken sausage and cannellini beans. The escarole is key to adding a leafy crunch and, most important, fiber.

Spicy Shrimp Orecchiette
Top this adorable pasta (whose Italian name translates to “small ear”) with shrimp and red pepper flakes for a dinner that clocks in at just over 500 calories per serving.

Linguine with Tuna Puttanesca
Order puttanesca at a restaurant and it could cost you more than double (in dollars and calories) what it takes to prepare the dish at home. Food Network Magazine’s riff on traditional pasta puttanesca uses budget-friendly canned tuna, plus tomatoes, capers and Kalamata olives, and it is ready in less than 30 minutes.

Mushroom-Spinach Stuffed Shells
Fill jumbo pasta shells with an irresistible filling of spinach, mushrooms and three cheeses (part-skim mozzarella, low-fat cottage cheese and Parmesan). Then bake in a garlicky, fennel-seed tomato sauce until bubbly.

Squash and Spinach Lasagna
If you need to feed a crowd, this hearty lasagna is your best bet. Packed with butternut squash and spinach, this vegetarian main dish gets its creamy goodness from part-skim mozzarella and low-fat milk.

For more comforting pasta dishes, check out these recipes from our friends:

The Lemon Bowl: Whole Wheat Pasta with Sausage, Peas and Ricotta
The Mediterranean Dish: Easy Baked Ziti with Italian Sausage and Fresh Mozzarella
Dishing with Divya: Homemade Maca and Cheese
Taste with the Eyes: Red Lentil Spaghetti (gluten-free) with Cauliflower Rosa Sauce (vegan)
The Mom 100: Greek Chicken Pasta Salad
Big Girls Small Kitchen: The Best Broccoli Linguine
Creative Culinary: Roasted Vegetable Pasta with Goat Cheese
FN Dish: Baked Pastas > Every Other Pasta

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5 New Sweeteners to Look for In Stores

Have you put white sugar on the chopping block for 2016? You’re not alone. And there are a ton of sweetener alternatives popping up. Is there a better option?

Are all sweeteners created equal?
To some degree, caloric sweeteners are the same; no matter which type you choose, they are all purely carbohydrate, and most contain 15 to 20 calories per teaspoon.

Less-processed sweeteners may also contain an array of trace minerals, but you’d have to consume an excessive amount to truly receive any benefit — there are better dietary options for minerals, such as legumes (beans and peas), whole grains, dairy and lean meats.

Here’s a look at what’s hot in sweeteners at grocery stores.

Coconut Sugar (pictured at top)
Made from the sap of a coconut tree, coconut sugar (aka coconut palm sugar) has more texture than traditional white sugar, but it is a lot less sweet; it has a slightly caramelized flavor and can also be used interchangeably with brown sugar.

Date Sugar
Made from dried dates that have been ground, date sugar can be used as a replacement for brown sugar. Some brands also contain oat flour or other grain mixtures to prevent clumping.

Yacon Syrup
A thick syrup with a molasses flavor, this lesser-known sweetener contains a large amount of indigestible fiber called inulin, making it lower in calories than some other sweeteners, with about 7 calories per teaspoon.

Sorghum Syrup
A thick and sticky syrup derived from the increasingly popular ancient grain, sorghum syrup has a pleasantly sweet and almost burnt flavor that is similar to molasses, but slightly less pungent. It can be used in baking and also to drizzle over fresh fruit.

Blue Agave
Made from the agave plant, blue agave nectar is a super-sweet, dark amber liquid that dissolves well in any mixture. Because it is so sweet, you can use less than some other sweeteners, which may save you some calories.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Ellie Krieger’s New Cookbook: You Have It Made

The queen of healthy cooking, Ellie Krieger, is back; her new cookbook is filled with delicious, healthy make-ahead meals. I had the pleasure of talking with Ellie about her new cookbook (released Jan. 5, 2016) and even got a peek at one of her newest casserole recipes.

What inspired you to write an entire book on making meals ahead of time?

Ellie Krieger: I am always looking for ways to make cooking easier and more attainable — ways to take the stress out of meal prep — so people can relax and enjoy home-cooked, healthy food more often. Making meals ahead is one of the strategies that really works, and these recipes are my own survival tools for those crazy-hectic weeks.

Your cookbook is formatted so that every recipe has instructions for how to store each of the finished recipes, either at room temperature, in the refrigerator or in the freezer. Why did you feel these instructions were so important to include?

EK: I feel like so many make-ahead books leave you hanging when it comes to how to store and reheat. They provide just general how-to instructions at the front of the book and leave it to the reader to figure out the rest. I wanted to make it a no-brainer for people so they would know exactly how best to store, thaw and reheat. It was a lot of extra work on my end, because I tested multiple methods for each recipe before I landed on the best, but I really think it was worth it to make it as easy as possible for the person cooking from the book.

What is the most-efficient way to use this cookbook?

EK: When you make a recipe from the book, make twice what you need for that meal and refrigerate or freeze the rest. This way you can cook once and eat twice, which is the ultimate in efficiency! Also, on a weekend, when you have a little more time on your hands, set aside a little time to plan two or three make-ahead meals for the week (or weeks) to come. Then you will have amazing meals at your fingertips on those crazy-hectic weekdays. It’s amazing how good that feels to know!

What’s your take on thawing in the microwave — is it healthy or not, and why?

EK: Yes, thawing in the microwave is fine. Just make sure you put the food in a microwave-safe dish. In this book I give both microwave and conventional (stove or oven) thaw and reheat instructions for most recipes, so you can choose what is best for you.

Herbed Salmon and Orzo Casserole with Feta
Yield: 6 servings

2 tablespoons olive oil
2 large scallions, chopped
1 1/2 cups whole-grain orzo pasta
2 cups fish stock or water
1 pint cherry tomatoes, halved
2 cups lightly packed, chopped fresh spinach leaves
1/4 cup finely chopped fresh Italian parsley leaves
2 tablespoons chopped fresh dill
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 pounds skinless salmon fillet, cut into 1-inch chunks
1 cup crumbled feta cheese

Heat the oil in a large, deep ovenproof skillet over medium heat, add the scallions and cook, stirring, until they are softened, 2 minutes. Add the orzo and cook, stirring, for 2 minutes more. Add the stock and bring to a boil, then reduce the heat to medium-low, cover, and simmer until the orzo is about halfway cooked, 5 minutes.

Stir in the tomatoes, spinach, parsley, dill, lemon juice, salt and pepper, and cook until the spinach is wilted, 1 to 2 minutes. Gently stir in the fish, then cover and cook, stirring once or twice, until the fish is cooked on the outside but still a bit translucent inside, 4 to 5 minutes. The mixture may be refrigerated or frozen at this stage.

To continue, preheat the oven to 450 degrees F. Sprinkle the feta over the top of the skillet, then place in the oven until the feta is lightly browned and melted, 8 to 10 minutes.

To Refrigerate and Serve

Transfer the mixture to one 9-by-13-inch baking dish, two 8-inch square baking dishes, or 6 individual oven- and microwave-safe baking dishes. Sprinkle the feta on top, then cover tightly and refrigerate for up to 2 days. When ready to serve, allow to sit at room temperature while the oven preheats to 375 degrees F. Bake, covered with foil, for 20 minutes, then uncover and bake 10 to 15 minutes more. Alternatively, to heat a single serving in the microwave, uncover, then re-cover with a splatter guard, and microwave on high for 60 to 90 seconds.

To Freeze and Serve

Transfer the mixture to one 9-by-13-inch baking dish, two 8-inch square baking dishes, or 6 individual freezer-, oven- and microwave-safe baking dishes, and chill in the refrigerator, uncovered, for 30 minutes. Then sprinkle the feta on top, cover with an airtight lid or with plastic wrap and then foil, and freeze for up to 3 months. Thaw in the refrigerator for 18 to 24 hours, then heat according to the “to refrigerate” directions. Or, to thaw quickly, uncover, then re-cover with just foil and place in a cold oven set for 375 degrees F. Once the oven reaches temperature, continue to cook for 35 minutes, then remove the foil and cook for 15 to 20 minutes more, until heated through. Alternatively, to microwave a single serving, uncover, then re-cover with a splatter guard and microwave on the defrost setting for about 7 minutes, then on high for 1 minute.

Text excerpted from You Have It Made, © 2016 by Ellie Krieger. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved. Photo by Quentin Bacon.

Well-known as the host of Food Network’s hit show Healthy Appetite and now host of the upcoming Public Television cooking series Ellie’s Real Good Food, Ellie is a New York Times best-selling, James Beard Foundation and IACP award-winning cookbook author. She is a weekly columnist for The Washington Post and has also been a columnist for Fine Cooking, Food Network magazines and USA Today.

Ellie is a registered dietitian nutritionist who earned her Bachelor of Science in clinical nutrition from Cornell and her master’s in nutrition education from Teacher’s College Columbia University. Her latest book is You Have It Made: Delicious, Healthy Do-Ahead Meals (January 2016).

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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