THE EASY 5-INGREDIENT HEALTHY COOKBOOK: Simple Recipes to Make Healthy Eating Delicious

Toby Amidor

Rockridge Press
April 3, 2018
$15.99/Paperback
ISBN-13: 978-1641520041

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Toby Amidor, MS, RD, CDN, is a leading dietitian, recipe developer, and author. As the nutrition expert for The Food Network and a regular contributor to U.S. News and World Report and Today’s Dietitian Magazine, Toby has devoted her career to helping individuals, restaurants, and food brands make wholesome and appetizing meals. Previously, Toby has authored and developed recipes for two cookbooks, including The Healthy Meal Prep Cookbook.

From the trusted nutritionist behind the bestselling healthy cookbook on meal prep comes THE EASY 5-INGREDIENT HEALTHY COOKBOOK―your next course in healthy meals made super simple.

Keeping balanced meals on the table can be tough when you’re busy. That’s why registered dietitian nutritionist and bestselling healthy cookbook author, Toby Amidor, created THE EASY 5-INGREDIENT HEALTHY COOKBOOK. With truly simple 5-ingredient recipes―many of which are ready to eat in 30 minutes or require just one cooking vessel―THE EASY 5-INGREDIENT HEALTHY COOKBOOK is your solution to eating healthy on a hectic schedule.

Your complete healthy cookbook for hassle-free, nutritious meals, THE EASY 5-INGREDIENT HEALTHY COOKBOOK contains:

  • 150 no-fuss recipes using only 5 easy-to-find main ingredients per meal
  • Quick, no-mess meals requiring only 30-minutes to make or one-pot
  • Healthy cooking bonus tips including meal planning guidelines and grocery shopping advice that are unique to this healthy cookbook

A healthy cookbook with a simple solution to nutritious meals―THE EASY 5-INGREDIENT HEALTHY COOKBOOK helps you eat well even when you’re busy

Avocado Toast with Balsamic Glaze

Dairy Free – Vegan – Vegetarian

Serves 2

 

Avocado toast is so popular that some restaurants now have it on the menu. Instead of paying $10 for an order, you can make your own. Start with a simple avocado-tomato combo, and once you’ve mastered it, move on to more creative additions, like beans and sriracha, fried egg, sliced strawberries, or smoked salmon and crumbled feta.

ONE POT/ONE PAN
30-MINUTE
Prep time: 5 minutes
Cook time: 10 minutes

  • 1/4 cup balsamic vinegar
  • 1 tablespoon brown sugar
  • 1 ripe avocado, halved and pitted
  • 2 slices 100% whole-wheat bread, toasted
  • 5 cherry tomatoes, halved
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

In a small saucepan over medium heat, heat the vinegar and brown sugar, stirring constantly, until the sugar dissolves. Bring the mixture to a boil, lower heat, and simmer for about 10 minutes, until the vinegar is reduced by half and thickens. Set aside to cool for 10 minutes.

Scoop out the flesh from each avocado half onto a slice of toasted bread. Mash the avocado with a fork until it is flattened.

Top each slice of bread with 5 tomato halves, and sprinkle with the salt and pepper.

Drizzle about ½ tablespoon of the balsamic glaze on each avocado toast.

TOBY’S TIP: You can make a glaze using 100% pomegranate juice. Heat the juice over medium heat until it reaches a boil. Then lower heat and simmer until the juice is reduced by half and becomes so thick it sticks to the bottom of a spoon. It’s a tasty alternative to balsamic glaze that you can use on chicken, fish, and avocado toast.

Serving size: 1 avocado toast

Per serving: Calories: 292; Total fat: 16g; Saturated fat: 2g; Protein: 7g; Carbohydrates: 33g; Fiber: 10g; Sodium: 289mg


Spanish-Style Chicken in Tomato Sauce

Gluten Free – Dairy Free – Paleo Friendly

Serves 4

Chicken thighs may be dark meat, but they can still be part of your healthy eating plan. Dark meat is high in healthy monounsaturated fat, and it’s usually more affordable than chicken breasts. Opt to purchase skinless dark meat or remove it yourself, as the skin is where most of the artery-clogging saturated fat is found.

ONE POT/ONE PAN
FREEZER-FRIENDLY
Prep time: 15 minutes
Cook time: 40 minutes

  • 11/4 pounds skinless, boneless chicken thighs
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 2 tablespoons olive oil, divided
  • 1 onion, chopped
  • 1 garlic clove, minced
  • 2 green bell peppers, seeded and cut into 1/4-inch strips
  • 10 ounces white mushrooms, thinly sliced
  • 1 (28-ounce) can crushed tomatoes
  • 2 tablespoons chopped fresh parsley, for garnish (optional)
  • 1/4 cup halved and pitted green olives, for garnish (optional)

1. Season both sides of the chicken with ¼ teaspoon of salt and 1/8 teaspoon of pepper.

In a large skillet over medium heat, heat 1 tablespoon of olive oil. When the oil is shimmering, add the chicken and cook for 10 minutes, flipping once, until both sides are browned. Remove the chicken from the skillet and set aside.

In the skillet, heat the remaining 1 tablespoon of olive oil over medium heat. When the oil is shimmering, add the onion and cook until translucent, 3 minutes. Add the garlic and cook until fragrant, 1 minute. Add the peppers and mushrooms, and cook for 5 minutes, until the vegetables begin to soften.

Add the crushed tomatoes and bring the mixture to a boil. Return the chicken to the skillet and toss to coat. Reduce heat and simmer, covered, for 20 to 25 minutes, until the chicken is cooked through. Add the remaining ¼ teaspoon salt and remaining 1/8 teaspoon pepper, and stir to combine.

Serve warm garnished with the parsley and olives, if desired, or freeze for later. To freeze, place cooled chicken with tomato sauce into a resealable container in the freezer for up to 2 months. To defrost, refrigerate overnight. Reheat in a large skillet over medium heat until heated through, about 12 minutes. Single-serve portions can be reheated in the microwave on high for 2 minutes.

TOBY’S TIP: Any color bell pepper works in this recipe. Swap out the green for red or yellow bell peppers, or use a combination. And for even more fl avor, add 1/4 cup olives and 2 tablespoons fresh parsley leaves to the dish.

Serving size: 13/4 cups

Per serving: Calories: 476; Total fat: 31g; Saturated fat: 8g; Protein: 30g; Carbohydrates: 23g; Fiber: 6g; Sodium: 785mg


These recipes may be reproduced with the following credit:

Recipes from THE EASY 5-INGREDIENT HEALTHY COOKBOOK: Simple Recipes to Make Healthy Eating Delicious by Toby Amidor. (Rockridge Press; April 3, 2018; $15.99/Paperback, ISBN-13: 978-1641520041).

Contact: Eli Becker
ebecker@callistomedia.com


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