January, 2009

brought to you by epicurious.com and NutritionData.com Calories 448; Total Fat 17g; Carbohydrates 41g In an unusual twist on a classic, fresh lemons, brushed with olive oil and roasted, and reduced chicken stock create a richly flavored sauce for roasted chicken and potatoes. Bonus for fans of the Zone diet: By itself, this recipe is about one third each carbohydrate, fat, and protein—add some extra carbohydrates in the form of steamed broccoli, and you’ll have the perfect meal (40 percent carbs, and 30 percent each of protein and fat).

brought to you by epicurious.com and NutritionData.com Calories 305; Total Fat 28g; Carbohydrates 7g Saut

brought to you by epicurious.com and NutritionData.com Calories 344; Total Fat 25g; Carbohydrates 11g Eggs are a great source of protein, iron, and B vitamins, so why relegate them only to breakfast? This low-carb dish is ideal for a light supper and provides one third of your daily calcium needs.

brought to you by epicurious.com and NutritionData.com Calories 432; Total Fat 21g; Carbohydrates 11g Bison (or buffalo) tastes a lot like beef, but it’s much leaner and healthier. Here, ground bison is combined with toasted cumin, coriander, and fennel seeds to make aromatic mini meatballs, served with a bright-green yogurt dipping sauce.

brought to you by epicurious.com and NutritionData.com Calories 257; Total Fat 15g; Carbohydrates 9g Pressed for time? You can turn out this succulent Chinese favorite almost as quickly as you can pick up up takeout.

www.healthyurbankitchen.com Holistic Health Counselor Donna Sonkin and Antonio Valladares, Nutrition & Lifestyle Expert show you how to easily make healthy meals for fat loss and vibrant health.