Inside Our Recipes
• Precise serving sizes help you to manage portions.
• Ingredients listed as optional are not included in the per-serving nutrition analysis.
Ingredients
• Tub-style vegetable oil spread refers to 60% to 70% vegetable oil product.
• Lean ground beef refers to 95% or leaner ground beef.
Nutrition Information
• Nutrition facts per serving are noted with each recipe.
• Tips and sugar substitutes are listed after the recipe directions.
• When ingredient choices appear, we use the first one to calculate the nutrition analysis.
Key to Abbreviations
CAL = calories
SAT. FAT = saturated fat
CHOL = cholesterol
CARB = carbohydrate
PRO = protein
Tip: Handling hot chile peppers
Chile peppers can irritate skin and eyes. Wear gloves when working with them. If your bare hands do touch the peppers, wash your hands with soap and warm water.
A
Almonds
Asparagus and Greens with Farro, 193
Cherry-Orange-Kissed Museli with Peaches, 104
Fruity Coconut Smoothie Bowls with Toasted Oats, 104
Quick Skillet Granola with Fruit and Yogurt, 102
Sesame-Almond Bites, 238
Tahini-Ginger Noodles and Veggies, 190
Anxiety. See Stress
Appetizers and snacks
Avocado and Pesto Stuffed Tomatoes, 71
Beet Hummus, 69
Cauliflower-Stuffed Mini Peppers, 232
Crunchy Puffed Cherry Granola, 235
Harissa Deviled Egg, 234
Lemony Butter Bean Lettuce Wraps, 238
Red Pepper-Fennel Salsa, 231
Ricotta Tzatziki Dip, 234
Sesame-Almond Bites, 238
Toasted Carrot Chips, 232
Turkey Roll-Ups with Chili-Lime Cream, 237
Watermelon Fruit Pizza, 237
Apple-Balsamic Vinaigrette, 77
Apples
Apple-Cran-Oat Breakfast Cookies, 107
Apple Dippers, 246
Caramel-Pretzel Apple Dippers, 246
Dark Chocolate-Gingersnap Apple Dippers, 246
Dark Chocolate S’mores Apple Dippers, 246
Freestyle Wraps, 166
Maple-Pecan Apple Dippers, 246
Margarita Apple Dippers, 246
Peanut Butter-Chocolate Apple Dippers, 246
Strawberry Shortbread Apple Dippers, 246
Sweet Potato and Chicken in Browned Butter, 151
White-Chocolate Granola Apple Dippers, 246
Apricots
Apricot Pocket Cookies, 249
Brussels Sprouts and Goat Cheese Flatbread, 68
Stewed Moroccan Chicken, 216
Artichokes, in Roasted Steak and Tomato Salad, 128
Arugula
Chickpea Alfredo with Spring Veggies, 191
Meatballs, Greens, and Orecchiette, 156
Quinoa Cake Benedict with Roasted Tomatoes, 87
Spring Chicken-Veggie Stew, 135
Zucchini Ribbons, Pasta, and Arugula, 159
Asian Vinaigrette, 77
Asparagus
Asparagus and Greens with Farro, 193
Asparagus-Egg Sandwich, 155
Chickpea Alfredo with Spring Veggies, 191
Lamb Fatteh with Asparagus, 220
Mushroom and Asparagus Omelets, 92
Avocados
about, 71
Asparagus-Egg Sandwich, 155
Avocado and Pesto Stuffed Tomatoes, 71
in bread topper, 79
Burrito Bowls, 114
Buttermilk-Avocado Dressing, 125
Creamy Chocolate Pudding, 245
Freestyle Wraps, 166
Fresh Taco Salad, 131
Massaged Kale and Pork Salad, 127
Mexican-Style Ham and Egg Breakfast Sandwiches, 96
Toasted Walnut Tempeh Tacos, 195
B
Bacon
Country-Style Wedge Salad with Turkey, 125
Delicata Squash with Pork Medallions, 155
Loaded Barbecue Sweet Potatoes, 181
Sweet Potato Egg Bake, 88
Baked Breakfast Taquitos, 99
Bananas
Creamy Chocolate Pudding, 245
Quick Skillet Granola with Fruit and Yogurt, 102
Barbecued Pulled Pork Bowls, 110
Basic Vinaigrette, 76
BBQ Meatballs, 139
Beans. See also Black beans; Edamame; Garbanzo beans; Green beans
Barbecued Pulled Pork Bowls, 110
Caribbean Rice, 211
Chipotle BBQ Beef Meatball Chili, 139
Freestyle Wraps, 166
Hearty Italian Zoup, 149
Lemony Butter Bean Lettuce Wraps, 238
Massaged Kale and Pork Salad, 127
Pumpkin, Bean, and Chicken Enchiladas, 174
Taco-Penne Skillet (meatless), 178
Tomato Salad with Grilled Tuna and Beans, 208
Beef
BBQ Meatballs, 139
Beef Goulash Soup, 141
Beef-Vegetable Ragout, 156
Bulgogi Beef and Vegetable Bowls, 109
Cheeseburger Shepherd’s Pie, 172
Chipotle BBQ Beef Meatball Chili, 139
Classic Beef Stroganoff, 169
Freestyle Wraps, 166
Greek Flat Iron Steaks, 219
Hot Beef Sandwiches, 173
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
Lamb Fatteh with Asparagus, 220
Roasted Steak and Tomato Salad, 128
Spicy Beef Sloppy Joes, 170
Veggie-Full Meatballs, 157
Beets
about, 69
Beet Hummus, 69
Black beans
Burrito Bowls, 114
Cuban Chicken and Black Bean Bowls, 114
Fresh Taco Salad, 131
Vegetarian Chili, 145
Blueberries
Frozen Yogurt Bark, 241
Fruity Coconut Smoothie Bowls with Toasted Oats, 104
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Bread Pudding, Savory Breakfast, 90
Breads
Refrigerator Pumpkin Muffins, 101
shopping tips, 62
toppers and spreads, 79
Whole Wheat Quick Bread, 78
Broccoli
Barbecued Pulled Pork Bowls, 110
Bulgogi Beef and Vegetable Bowls, 109
Chicken-Broccoli Salad with Buttermilk Dressing, 125
Confetti Hash Browns and Eggs, 95
Lemon-Herb Roasted Salmon Sheet-Pan Dinner, 208
Skillet Broccoli-Chicken Casserole, 174
Tahini-Ginger Noodles and Veggies, 190
Teriyaki Pork Skillet Casserole, 180
Brussels sprouts
about, 68
Brussels Sprouts and Goat Cheese Flatbread, 68
Garlic and Herb Roast Pork and Vegetables, 72
Bulgogi Beef and Vegetable Bowls, 109
Burrito Bowls, 114
Buttermilk-Avocado Dressing, 125
Butternut Squash Shakshuka, 228
C
Cabbage
Beef Goulash Soup, 141
Bulgogi Beef and Vegetable Bowls, 109
Freestyle Wraps, 166
Fried Cauliflower Rice with Shrimp, 199
Mango-Lime Fish Tacos, 204
Mu Shu Chicken, 215
Pork-Stuffed Cabbage Rolls, 222
Quick-Pickled Vegetables, 212
Shrimp and Edamame Salad with Ginger Dressing, 132
Shrimp and Rice Bowls, 117
Caramel-Pretzel Apple Dippers, 246
Caribbean Fish with Mango-Orange Relish, 226
Caribbean Rice, 211
Carrots
Freestyle Wraps, 166
Garlic and Herb Roast Pork and Vegetables, 72
Korean Ahi Poke Bowl, 118
Quick-Pickled Vegetables, 212
Roasted Chicken with Root Vegetables, 74
Teriyaki Pork Skillet Casserole, 180
Toasted Carrot Chips, 232
Cauliflower
Burrito Bowls, 114
Cauliflower-Crust Pizza, 165
Cauliflower-Stuffed Mini Peppers, 232
Cheeseburger Shepherd’s Pie, 172
Fried Cauliflower Rice with Shrimp, 199
Hot Beef Sandwiches, 173
Stewed Moroccan Chicken, 216
Charred Sweet Peppers Potato Chowder, 146
Cheddar
Cheeseburger Shepherd’s Pie, 172
Loaded Barbecue Sweet Potatoes, 181
Plank-Smoked Portobellos, 160
Skillet Broccoli-Chicken Casserole, 174
Stove-Top Chicken, Macaroni, and Cheese, 177
Cheese. See also Cheddar; Cream cheese; Feta; Parmesan; Ricotta
Baked Breakfast Taquitos, 99
Brussels Sprouts and Goat Cheese Flatbread, 68
Cauliflower-Crust Pizza, 165
Cheeseburger Shepherd’s Pie, 172
Chicken Chilaquiles, 214
Chicken Sausage Omelets with Spinach, 91
Crustless Spinach and Mushroom Quiche, 92
Fresh Taco Salad, 131
Mango-Lime Fish Tacos, 204
Mushroom and Asparagus Omelets, 92
Mushroom-Farro Melanzane, 228
Polenta and Vegetable Torte, 162
Pumpkin, Bean, and Chicken Enchiladas, 174
Savory Breakfast Bread Pudding, 90
shopping tips, 62
Stove-Top Chicken, Macaroni, and Cheese, 177
Sweet Potato Egg Bake, 88
Cherries
Cherry-Berry Oatmeal Smoothies, 106
Cherry-Orange-Kissed Museli with Peaches, 104
Chicken-Broccoli Salad with Buttermilk Dressing, 125
Crunchy Puffed Cherry Granola, 235
Chicken. See also Chicken sausages
Burrito Bowls, 114
Chicken, Spinach, and Pasta Salad, 121
Chicken and Chickpea Buddha Bowls, 113
Chicken-Broccoli Salad with Buttermilk Dressing, 125
Chicken Chilaquiles, 214
Chicken Meatball Noodle Bowl, 112
Chicken Pho, 138
Chicken Pot Pie Stew, 136
Cuban Chicken and Black Bean Bowls, 114
doneness, testing, 74
Freestyle Wraps, 166
Jerk Marinated Chicken with Caribbean Rice, 211
Korean-Style Chili-Garlic Chicken Stir-Fry, 212
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Mu Shu Chicken, 215
Oven-Fried Chicken Breast Tenders, 179
Oven-Fried Drumsticks and Thighs, 178
Oven-Fried Parmesan Chicken, 179
Pumpkin, Bean, and Chicken Enchiladas, 174
Roasted Chicken with Root Vegetables, 74
Shrimp and Chicken Dumpling Soup, 227
Skillet Broccoli-Chicken Casserole, 174
Spicy Chicken-Coconut Noodle Soup, 140
Spring Chicken-Veggie Stew, 135
Stewed Moroccan Chicken, 216
Stove-Top Chicken, Macaroni, and Cheese, 177
Sweet Potato and Chicken in Browned Butter, 151
trussing whole chicken, 75
Chicken sausages
Chicken Sausage Omelets with Spinach, 91
Zoodles with Tomato Sauce and Sausage, 152
Chickpea Alfredo with Spring Veggies, 191
Chickpeas. See Garbanzo beans
Chipotle BBQ Beef Meatball Chili, 139
Chocolate. See also White chocolate
Chocolate-Date Truffles, 243
Creamy Chocolate Pudding, 245
Dark Chocolate-Gingersnap Apple Dippers, 246
Dark Chocolate S’mores Apple Dippers, 246
Frozen Yogurt Bark, 241
Peanut Butter-Chocolate Apple Dippers, 246
Peanut Cluster Butterscotch Bites, 245
Cilantro Ranch Dressing, 131
Citrus Custard, 244
Citrus-Lime Vinaigrette, 76
Classic Beef Stroganoff, 169
Coastal Linguine, 202
Cod with Eggplant Peperonata, 203
Confetti Hash Browns and Eggs, 95
Cookies
Apple-Cran-Oat Breakfast Cookies, 107
Apricot Pocket Cookies, 249
Corn
Barbecued Pulled Pork Bowls, 110
Burrito Bowls, 114
Cheeseburger Shepherd’s Pie, 172
Chicken Pot Pie Stew, 136
Chipotle BBQ Beef Meatball Chili, 139
Fresh Taco Salad, 131
Vegetarian Chili, 145
Cornmeal
BBQ Meatballs, 139
Polenta and Vegetable Torte, 162
Country-Style Wedge Salad with Turkey, 125
Couscous
Lamb Fatteh with Asparagus, 220
Stewed Moroccan Chicken, 216
Cranberries
Apple-Cran-Oat Breakfast Cookies, 107
Crunchy Puffed Cherry Granola, 235
Cream cheese
Avocado and Pesto Stuffed Tomatoes, 71
in bread topper, 79
Strawberries and Cream Pancakes, 100
Creamy Chocolate Pudding, 245
Creamy Tuna-Noodle Toss, 184
Crunchy Puffed Cherry Granola, 235
Crustless Spinach and Mushroom Quiche, 92
Cuban Chicken and Black Bean Bowls, 114
Cucumbers
in bread topper, 79
Bulgogi Beef and Vegetable Bowls, 109
Freestyle Wraps, 166
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
Korean Ahi Poke Bowl, 118
Quick Scallop and Noodle Toss, 200
Red Pepper-Fennel Salsa, 231
Ricotta Tzatziki Dip, 234
Turkey Kabob Pitas, 216
Curry Blend, 216
D
dairy products, tips for buying, 62
Date-Chocolate Truffles, 243
Delicata Squash with Pork Medallions, 155
Desserts. See also Sweet snacks
Apple Dippers, 246
Apricot Pocket Cookies, 249
Chocolate-Date Truffles, 243
Citrus Custard, 244
Creamy Chocolate Pudding, 245
Frozen Yogurt Bark, 241
Peanut Cluster Butterscotch Bites, 245
Sweet Ricotta and Strawberry Parfaits, 243
Diabetes
blood sugar levels, monitoring, 16
diagnosis, 14–15
effects on body, 14–15
insulin, role of, 14–15
managing, 16
Type 2, 14
E
Eat the Rainbow, 66–67
Edamame
Shrimp and Chicken Dumpling Soup, 227
Shrimp and Edamame Salad with Ginger Dressing, 132
Shrimp and Rice Bowls, 117
Eggplant
Cod with Eggplant Peperonata, 203
Mediterranean Fried Quinoa, 193
Mushroom-Farro Melanzane, 228
Warm Eggplant and Kale Panzanella, 132
Ziti with Eggplant and Sausage, 160
Eggs
Asparagus-Egg Sandwich, 155
Baked Breakfast Taquitos, 99
Chicken Sausage Omelets with Spinach, 91
Confetti Hash Browns and Eggs, 95
Country-Style Wedge Salad with Turkey, 125
Crustless Spinach and Mushroom Quiche, 92
Fried Cauliflower Rice with Shrimp, 199
Harissa Deviled Egg, 234
Mexican-Style Ham and Egg Breakfast Sandwiches, 96
Mushroom and Asparagus Omelets, 92
Pineapple Pork Fried Rice, 223
Poached Eggs, 87
Quinoa Cake Benedict with Roasted Tomatoes, 87
Sweet Potato Egg Bake, 88
Emotional eating
effects of, 56
delay eating, 57
emotional support, 57
keeping a log, 57
managing emotions, 57
nonfood coping skills, 57
quiz, 54–55
strategies to stop
temptation, removing, 57
Escarole
Hearty Italian Zoup, 149
Spring Chicken-Veggie Stew, 135
Exercise
core exercises, 40–41
office exercises, 34–37
treadmill exercises, 42–43
yoga, 38–39
F
Falafel and Vegetable Pitas, 188
Farro
Asparagus and Greens with Farro, 193
Mushroom-Farro Melanzane, 228
Fast Pizza Sauce, 165
Fennel bulb
Coastal Linguine, 202
French Lentil and Salmon Soup, 143
Pork Tenderloin Dijon with Haricots Verts, 224
Red Pepper-Fennel Salsa, 231
Ziti with Eggplant and Sausage, 160
Feta
Butternut Squash Shakshuka, 228
Greek Flat Iron Steaks, 219
Mediterranean Fried Quinoa, 193
Fish. See also Salmon; Shellfish; Shrimp; Tuna
Caribbean Fish with Mango-Orange Relish, 226
Coastal Linguine, 202
Cod with Eggplant Peperonata, 203
Mango-Lime Fish Tacos, 204
Parmesan-Crusted Cod with Garlicky Summer Squash, 204
Salmon in Parchment Paper, 207
shopping tips for, 63
Spicy Oven-Baked Fish and Sweet Potato Fries, 182
Flatbread
Brussels Sprouts and Goat Cheese Flatbread, 68
Turkey Roll-Ups with Chili-Lime Cream, 237
Flaxseeds
Cherry-Orange-Kissed Museli with Peaches, 104
Quick Skillet Granola with Fruit and Yogurt, 102
Strawberries and Cream Pancakes, 100
Whole Wheat Quick Bread, 78
Freestyle Wraps, 166
French Lentil and Salmon Soup, 143
Fresh Taco Salad, 131
Fried Cauliflower Rice with Shrimp, 199
Frozen Yogurt Bark, 241
fruits, selecting by color, 67
fruits, shopping tips for, 63
Fruity Coconut Smoothie Bowls with Toasted Oats, 104
G
Garbanzo beans
Beet Hummus, 69
Chicken and Chickpea Buddha Bowls, 113
Falafel and Vegetable Pitas, 188
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
Garlic and Herb Roast Pork and Vegetables, 72
gluten-free foods, 63
Grains. See also Cornmeal; Couscous; Farro; Oats; Quinoa; Rice
Cherry-Orange-Kissed Museli with Peaches, 104
shopping tips, 62–63
Granola, Crunchy Puffed Cherry, 235
Granola with Fruit and Yogurt, Quick Skillet, 102
Grapefruit
Honey-Grapefruit Vinaigrette, 127
Massaged Kale and Pork Salad, 127
Greek Flat Iron Steaks, 219
Green beans
Chicken and Chickpea Buddha Bowls, 113
Hoisin-Glazed Tofu and Green Beans, 187
Korean-Style Chili-Garlic Chicken Stir-Fry, 212
Pork Tenderloin Dijon with Haricots Verts, 224
Salmon in Parchment Paper, 207
Spring Chicken-Veggie Stew, 135
Green Onions, Charred, with Sesame-Mushroom Oats, 197
Greens. See Arugula; Escarole; Kale; Spinach
Asparagus and Greens with Farro, 193
Freestyle Wraps, 166
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
Meatballs, Greens, and Orecchiette, 156
Grilled recipes
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
Jerk Marinated Chicken with Caribbean Rice, 211
Plank-Smoked Portobellos, 160
Tomato Salad with Grilled Tuna and Beans, 208
Turkey Kabob Pitas, 216
Grocery shopping
diary, 62
grains, 62–63
making a list, 62
meat and seafood, 63
planning, 62
vegetables and fruit, 63
H
Ham and Egg Breakfast Sandwiches, Mexican-Style, 96
Harissa Deviled Egg, 234
Hearty Italian Zoup, 149
Hoisin-Glazed Tofu and Green Beans, 187
Hominy in Chipotle BBQ Beef Meatball Chili, 139
Honey Butter Turnips, 70
Honey-Grapefruit Vinaigrette, 127
Honey-Mustard Vinaigrette, 76
Hot Beef Sandwiches, 173
Hummus
Beet Hummus, 69
in bread topper, 79
Hunger, indications of
hunger vs. cravings, 58
overeating, avoiding, 59
signs of real hunger, 58–59
stop-eating cues, recognizing, 59
I
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
J
Jerk Marinated Chicken with Caribbean Rice, 211
Jicama
Freestyle Wraps, 166
Fresh Taco Salad, 131
K
Kale
Asparagus and Greens with Farro, 193
Baked Breakfast Taquitos, 99
Chicken and Chickpea Buddha Bowls, 113
Freestyle Wraps, 166
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Massaged Kale and Pork Salad, 127
Quinoa Cake Benedict with Roasted Tomatoes, 87
Warm Eggplant and Kale Panzanella, 132
Korean Ahi Poke Bowl, 118
Korean-Style Chili-Garlic Chicken Stir-Fry, 212
L
Lamb Fatteh with Asparagus, 220
Lemon(s)
Lemon-Herb Roasted Salmon Sheet-Pan Dinner, 208
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Lemony Butter Bean Lettuce Wraps, 238
Lentils
French Lentil and Salmon Soup, 143
Lentil- and Rice-Stuffed Peppers, 185
Mushroom-Lentil Shepherd’s Pie, 195
Pumpkin Soup with Lentils, 145
Stewed Moroccan Chicken, 216
Lime(s)
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Mango-Lime Fish Tacos, 204
Margarita Apple Dippers, 246
Turkey Roll-Ups with Chili Lime Cream, 237
Loaded Barbecue Sweet Potatoes, 181
M
Managing diabetes
exercise, 32–43
family role, 20–21
meditation, 28–31
stress busters, 26–27
stress, managing, 24–25
stress quiz, 22–23
support network, 18–19
weight loss, 44–47
Mangoes
Caribbean Fish with Mango-Orange Relish, 226
Fruity Coconut Smoothie Bowls with Toasted Oats, 104
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Mango-Lime Fish Tacos, 204
Mango Salsa, 115
Maple-Pecan Apple Dippers, 246
Margarita Apple Dippers, 246
Marshmallows
Dark Chocolate S’mores Apple Dippers, 246
Massaged Kale and Pork Salad, 127
Meal Plans, 5-Day, 80–83
Meatballs
BBQ Meatballs, 139
Chicken Meatball Noodle Bowl, 112
Meatballs, Greens, and Orecchiette, 156
Veggie-Full Meatballs, 157
meat, shopping tips for, 63
Meditation
benefits of, 28–29
as de-stressing technique, 28–29
types of, 31
Mediterranean Fried Quinoa, 193
Mexican-Style Ham and Egg Breakfast Sandwiches, 96
Mindful eating
allowing time for meals, 52
benefits of, 50
choosing food for pleasure, 51
five senses in eating, using, 52
food cravings, managing, 52
hunger cues, recognizing, 51, 58–59
mindful plate, assembling, 60–61
satisfaction point, recognizing, 51
Muffins, Refrigerator Pumpkin, 101
Mushrooms
Baked Breakfast Taquitos, 99
Chicken Pho, 138
Classic Beef Stroganoff, 169
Crustless Spinach and Mushroom Quiche, 92
Mushroom and Asparagus Omelets, 92
Mushroom-Farro Melanzane, 228
Mushroom-Lentil Shepherd’s Pie, 195
Plank-Smoked Portobellos, 160
Sesame-Mushroom Oats with Charred Green Onions, 197
Spicy Chicken-Coconut Noodle Soup, 140
Mu Shu Chicken, 215
N
Noodles. See also Pasta
Beef Goulash Soup, 141
Beef-Vegetable Ragout, 156
Chicken Meatball Noodle Bowl, 112
Chicken Pho, 138
Creamy Tuna-Noodle Toss, 184
Hoisin-Glazed Tofu and Green Beans, 187
Skillet Broccoli-Chicken Casserole, 174
Spicy Chicken-Coconut Noodle Soup, 140
Nuts. See also Almonds; Walnuts
Chickpea Alfredo with Spring Veggies, 191
Frozen Yogurt Bark, 241
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Maple-Pecan Apple Dippers, 246
Watermelon Fruit Pizza, 237
O
Oats
Apple-Cran-Oat Breakfast Cookies, 107
Cherry-Berry Oatmeal Smoothies, 106
Cherry-Orange-Kissed Museli with Peaches, 104
Crunchy Puffed Cherry Granola, 235
Fruity Coconut Smoothie Bowls with Toasted Oats, 104
Quick Skillet Granola with Fruit and Yogurt, 102
Sesame-Mushroom Oats with Charred Green Onions, 197
Olives
Greek Flat Iron Steaks, 219
Mediterranean Fried Quinoa, 193
Orange(s)
Caribbean Fish with Mango-Orange Relish, 226
Cherry-Orange-Kissed Museli with Peaches, 104
Citrus Custard, 244
Salmon in Parchment Paper, 207
Oven-Fried Chicken Breast Tenders, 179
Oven-Fried Drumsticks and Thighs, 178
Oven-Fried Parmesan Chicken, 179
P
package labels, reading, 64–65
Pancakes, Strawberries and Cream, 100
Parmesan
Asparagus and Greens with Farro, 193
Oven-Fried Parmesan Chicken, 179
Parmesan-Crusted Cod with Garlicky Summer Squash, 204
Roasted Steak and Tomato Salad, 128
Parsnips in Spring Chicken-Veggie Stew, 135
Pasta. See also Noodles
Chicken, Spinach, and Pasta Salad, 121
Chicken Meatball Noodle Bowl, 112
Chickpea Alfredo with Spring Veggies, 191
Classic Beef Stroganoff, 169
Coastal Linguine, 202
Meatballs, Greens, and Orecchiette, 156
Shrimp and Edamame Salad with Ginger Dressing, 132
Stove-Top Chicken, Macaroni, and Cheese, 177
Taco-Penne Skillet, 178
Tahini-Ginger Noodles and Veggies, 190
Ziti with Eggplant and Sausage, 160
Zucchini Ribbons, Pasta, and Arugula, 159
Peaches, Cherry-Orange-Kissed Museli with, 104
Peanut butter
Peanut Butter-Chocolate Apple Dippers, 246
Peanut Sauce, 117
Peanuts
Peanut Cluster Butterscotch Bites, 245
Tahini-Ginger Noodles and Veggies, 190
Pears in Freestyle Wraps, 166
Peas
Beef-Vegetable Ragout, 156
Chicken Pot Pie Stew, 136
Chickpea Alfredo with Spring Veggies, 191
Creamy Tuna-Noodle Toss, 184
Freestyle Wraps, 166
Hoisin-Glazed Tofu and Green Beans, 187
Pineapple Pork Fried Rice, 223
Shrimp and Edamame Salad with Ginger Dressing, 132
Spring Chicken-Veggie Stew, 135
Tahini-Ginger Noodles and Veggies, 190
Teriyaki Pork Skillet Casserole, 180
Pecan-Maple Apple Dippers, 246
Peppers, chile
Baked Breakfast Taquitos, 99
Burrito Bowls, 114
Butternut Squash Shakshuka, 228
Chicken Chilaquiles, 214
Chicken Meatball Noodle Bowl, 112
Citrus-Lime Vinaigrette, 76
Fresh Taco Salad, 131
Indian-Spiced Burgers with Cilantro Cucumber Sauce, 220
Loaded Barbecue Sweet Potatoes, 181
Pumpkin, Bean, and Chicken Enchiladas, 174
Taco-Penne Skillet, 178
Toasted Walnut Tempeh Tacos, 195
Vegetarian Chili, 145
Zucchini Ribbons, Pasta, and Arugula, 159
Peppers, sweet
Caribbean Fish with Mango-Orange Relish, 226
Cauliflower-Stuffed Mini Peppers, 232
Charred Sweet Peppers Potato Chowder, 146
Cod with Eggplant Peperonata, 203
Confetti Hash Browns and Eggs, 95
Freestyle Wraps, 166
Lentil- and Rice-Stuffed Peppers, 185
Polenta and Vegetable Torte, 162
Red Pepper-Fennel Salsa, 231
Salmon in Parchment Paper, 207
Savory Breakfast Bread Pudding, 90
Piecrust Leaves, 136
Pineapple
Caribbean Rice, 211
Pineapple Pork Fried Rice, 223
Pizza
Cauliflower-Crust Pizza, 165
Fast Pizza Sauce, 165
Plank-Smoked Portobellos, 160
Plate method
combination recipes, calculating, 61
condiments, accounting for, 61
height of food, 61
plate, dividing the
nonstarchy vegetables, 61
plate selection, 60
protein, 61
sides, 61
starch or grains, 61
substituting sides, 61s
trading foods, 61
Poached Eggs, 87
Polenta and Vegetable Torte, 162
Pork. See also Bacon; Pork sausage
Barbecued Pulled Pork Bowls, 110
Burrito Bowls, 114
Delicata Squash with Pork Medallions, 155
Freestyle Wraps, 166
Garlic and Herb Roast Pork and Vegetables, 72
Loaded Barbecue Sweet Potatoes, 181
Massaged Kale and Pork Salad, 127
Mexican-Style Ham and Egg Breakfast Sandwiches, 96
Pineapple Pork Fried Rice, 223
Pork-Stuffed Cabbage Rolls, 222
Pork Tenderloin Dijon with Haricots Verts, 224
roast, searing, 73
roast, trimming fat from, 73
Slow Cooker Pulled Pork, 110
Teriyaki Pork Skillet Casserole, 180
Pork sausage
Ziti with Eggplant and Sausage, 160
Potatoes. See also Sweet potatoes
Charred Sweet Peppers Potato Chowder, 146
Cheeseburger Shepherd’s Pie, 172
Confetti Hash Browns and Eggs, 95
Garlic and Herb Roast Pork and Vegetables, 72
Hot Beef Sandwiches, 173
Mushroom-Lentil Shepherd’s Pie, 195
Roasted Chicken with Root Vegetables, 74
Spring Chicken-Veggie Stew, 135
poultry, shopping tips for, 63
Pumpkin
Pumpkin, Bean, and Chicken Enchiladas, 174
Pumpkin Soup with Lentils, 145
Refrigerator Pumpkin Muffins, 101
Q
Quiche, Crustless Spinach and Mushroom, 92
Quick-Pickled Vegetables, 212
Quick Scallop and Noodle Toss, 200
Quick Skillet Granola with Fruit and Yogurt, 102
Quinoa
Cuban Chicken and Black Bean Bowls, 114
Mediterranean Fried Quinoa, 193
Quinoa Cake Benedict with Roasted Tomatoes, 87
R
Radishes
Freestyle Wraps, 166
Massaged Kale and Pork Salad, 127
Quick Scallop and Noodle Toss, 200
Raisins
Pork-Stuffed Cabbage Rolls, 222
Stewed Moroccan Chicken, 216
Raspberries in Fruity Coconut Smoothie Bowls with Toasted Oats, 104
Red Pepper-Fennel Salsa, 231
Refrigerator Pumpkin Muffins, 101
Rice
Bulgogi Beef and Vegetable Bowls, 109
Caribbean Rice, 211
Hoisin-Glazed Tofu and Green Beans, 187
Korean Ahi Poke Bowl, 118
Lentil- and Rice-Stuffed Peppers, 185
Pineapple Pork Fried Rice, 223
Pork-Stuffed Cabbage Rolls, 222
Shrimp and Rice Bowls, 117
Teriyaki Pork Skillet Casserole, 180
Ricotta
Ricotta Tzatziki Dip, 234
Sweet Ricotta and Strawberry Parfaits, 243
Roasted Chicken with Root Vegetables, 74
Roasted Steak and Tomato Salad, 128
S
Salad dressings
Apple-Balsamic Vinaigrette, 77
Asian Vinaigrette, 77
Basic Vinaigrette, 76
Buttermilk-Avocado Dressing, 125
Cilantro Ranch Dressing, 131
Citrus-Lime Vinaigrette, 76
Honey-Grapefruit Vinaigrette, 127
Honey-Mustard Vinaigrette, 76
Sesame-Dijon Dressing, 113
Salads
Chicken, Spinach, and Pasta Salad, 121
Chicken-Broccoli Salad with Buttermilk Dressing, 125
Country-Style Wedge Salad with Turkey, 125
Fresh Taco Salad, 131
Lemon-Lime Chicken, Kale, and Mango Salad, 122
Massaged Kale and Pork Salad, 127
Roasted Steak and Tomato Salad, 128
Shrimp and Edamame Salad with Ginger Dressing, 132
Tomato Salad with Grilled Tuna and Beans, 208
Warm Eggplant and Kale Panzanella, 132
Salmon
French Lentil and Salmon Soup, 143
Lemon-Herb Roasted Salmon Sheet-Pan Dinner, 208
Salmon in Parchment Paper, 207
Salsas
Mango Salsa, 115
Red Pepper-Fennel Salsa, 231
Sandwiches. See also Wraps
Asparagus-Egg Sandwich, 155
Falafel and Vegetable Pitas, 188
Hot Beef Sandwiches, 173
Mexican-Style Ham and Egg Breakfast Sandwiches, 96
Spicy Beef Sloppy Joes, 170
Turkey Kabob Pitas, 216
Sauces
Fast Pizza Sauce, 165
Peanut Sauce, 117
Yogurt Sauce, 188
Savory Breakfast Bread Pudding, 90
Scallop and Noodle Toss, Quick, 200
Sesame-Almond Bites, 238
Sesame-Dijon Dressing, 113
Sesame-Mushroom Oats with Charred Green Onions, 197
Shellfish. See also Shrimp
Quick Scallop and Noodle Toss, 200
shopping tips for, 63
Shrimp
Freestyle Wraps, 166
Fried Cauliflower Rice with Shrimp, 199
Shrimp and Chicken Dumpling Soup, 227
Shrimp and Edamame Salad with Ginger Dressing, 132
Shrimp and Rice Bowls, 117
Skillet Broccoli-Chicken Casserole, 174
Slow cooker recipes
Beef-Vegetable Ragout, 156
Butternut Squash Shakshuka, 228
Chicken Pho, 138
Chipotle BBQ Beef Meatball Chili, 139
Classic Beef Stroganoff, 169
Crustless Spinach and Mushroom Quiche, 92
Lentil- and Rice-Stuffed Peppers, 185
Mu Shu Chicken, 215
Pork-Stuffed Cabbage Rolls, 222
Slow Cooker Pulled Pork, 110
Spicy Beef Sloppy Joes, 170
Stewed Moroccan Chicken, 216
Warm Eggplant and Kale Panzanella, 132
Ziti with Eggplant and Sausage, 160
Smoothie Bowls with Toasted Oats, Fruity Coconut, 104
Smoothies, Cherry-Berry Oatmeal, 106
Snacks. See Appetizers and snacks; Sweet snacks
Soups. See also Stews and chili
Beef Goulash Soup, 141
Charred Sweet Peppers Potato Chowder, 146
Chicken Pho, 138
French Lentil and Salmon Soup, 143
Hearty Italian Zoup, 149
Pumpkin Soup with Lentils, 145
Shrimp and Chicken Dumpling Soup, 227
Spicy Chicken-Coconut Noodle Soup, 140
Spicy Beef Sloppy Joes, 170
Spicy Chicken-Coconut Noodle Soup, 140
Spicy Oven-Baked Fish and Sweet Potato Fries, 182
Spinach
Asparagus and Greens with Farro, 193
Chicken, Spinach, and Pasta Salad, 121
Chicken-Broccoli Salad with Buttermilk Dressing, 125
Chicken Sausage Omelets with Spinach, 91
Chickpea Alfredo with Spring Veggies, 191
Cod with Eggplant Peperonata, 203
Crustless Spinach and Mushroom Quiche, 92
Delicata Squash with Pork Medallions, 155
French Lentil and Salmon Soup, 143
Hearty Italian Zoup, 149
Meatballs, Greens, and Orecchiette, 156
Mediterranean Fried Quinoa, 193
Plank-Smoked Portobellos, 160
Quick Scallop and Noodle Toss, 200
Shrimp and Chicken Dumpling Soup, 227
Spring Chicken-Veggie Stew, 135
Stove-Top Chicken, Macaroni, and Cheese, 177
Sweet Potato and Chicken in Browned Butter, 151
Sweet Potato Egg Bake, 88
Turkey Roll-Ups with Chili Lime Cream, 237
Spring Chicken-Veggie Stew, 135
Squash. See also Pumpkin; Zucchini
Butternut Squash Shakshuka, 228
Chicken and Chickpea Buddha Bowls, 113
Delicata Squash with Pork Medallions, 155
Parmesan-Crusted Cod with Garlicky Summer Squash, 204
Polenta and Vegetable Torte, 162
Salmon in Parchment Paper, 207
Zoodles with Tomato Sauce and Sausage, 152
Zucchini Ribbons, Pasta, and Arugula, 159
Stewed Moroccan Chicken, 216
Stews and chili
Beef-Vegetable Ragout, 156
Chicken Pot Pie Stew, 136
Chipotle BBQ Beef Meatball Chili, 139
Spring Chicken-Veggie Stew, 135
Vegetarian Chili, 145
Stove-Top Chicken, Macaroni, and Cheese, 177
Strawberries
in bread topper, 79
Cherry-Berry Oatmeal Smoothies, 106
Frozen Yogurt Bark, 241
Quick Skillet Granola with Fruit and Yogurt, 102
Shrimp and Edamame Salad with Ginger Dressing, 132
Strawberries and Cream Pancakes, 100
Strawberry Shortbread Apple Dippers, 246
Sweet Ricotta and Strawberry Parfaits, 243
Stress
anxiety or stress quiz, 22–23
anxiety vs. stress, 24–25
managing, 24–25
relieving, 26–27
Support networks
digital support, 18
family and friends, 20–21
health care team, 18
support groups, 19
Sweet potatoes
Loaded Barbecue Sweet Potatoes, 181
Spicy Oven-Baked Fish and Sweet Potato Fries, 182
Sweet Potato and Chicken in Browned Butter, 151
Sweet Potato Egg Bake, 88
Vegetarian Chili, 145
Sweet Ricotta and Strawberry Parfaits, 243
Sweet snacks. See also Desserts
Apple Dippers, 246
Apricot Pocket Cookies, 249
Caramel-Pretzel Apple Dippers, 246
Dark Chocolate-Gingersnap Apple Dippers, 246
Dark Chocolate S’mores Apple Dippers, 246
Frozen Yogurt Bark, 241
Maple-Pecan Apple Dippers, 246
Margarita Apple Dippers, 246
Peanut Butter-Chocolate Apple Dippers, 246
Strawberry Shortbread Apple Dippers, 246
White-Chocolate Granola Apple Dippers, 246
T
Taco-Penne Skillet, 178
Taco Salad, Fresh, 131
Tacos, Mango-Lime Fish, 204
Tacos, Toasted Walnut Tempeh, 195
Tahini-Ginger Noodles and Veggies, 190
Tempeh
Freestyle Wraps, 166
Toasted Walnut Tempeh Tacos, 195
Teriyaki Pork Skillet Casserole, 180
Toasted Carrot Chips, 232
Toasted Walnut Tempeh Tacos, 195
Tofu
Freestyle Wraps, 166
Hoisin-Glazed Tofu and Green Beans, 187
Tomatoes
Avocado and Pesto Stuffed Tomatoes, 71
Beef-Vegetable Ragout, 156
in bread topper, 79
Butternut Squash Shakshuka, 228
Country-Style Wedge Salad with Turkey, 125
Greek Flat Iron Steaks, 219
Lemon-Herb Roasted Salmon Sheet-Pan Dinner, 208
Mediterranean Fried Quinoa, 193
Mushroom-Farro Melanzane, 228
Polenta and Vegetable Torte, 162
Quinoa Cake Benedict with Roasted Tomatoes, 87
Roasted Steak and Tomato Salad, 128
Savory Breakfast Bread Pudding, 90
Stove-Top Chicken, Macaroni, and Cheese, 177
Tomato Salad with Grilled Tuna and Beans, 208
Turkey Kabob Pitas, 216
Warm Eggplant and Kale Panzanella, 132
Zoodles with Tomato Sauce and Sausage, 152
Tortillas
Baked Breakfast Taquitos, 99
Mango-Lime Fish Tacos, 204
Mu Shu Chicken, 215
Pumpkin, Bean, and Chicken Enchiladas, 174
Toasted Walnut Tempeh Tacos, 195
Truffles, Chocolate-Date, 243
Tuna
Creamy Tuna-Noodle Toss, 184
Korean Ahi Poke Bowl, 118
Tomato Salad with Grilled Tuna and Beans, 208
Turkey. See also Turkey bacon and sausage
Country-Style Wedge Salad with Turkey, 125
Freestyle Wraps, 166
Taco-Penne Skillet, 178
Turkey Kabob Pitas, 216
Turkey Roll-Ups with Chili-Lime Cream, 237
Veggie-Full Meatballs, 157
Turkey bacon and sausage
Crustless Spinach and Mushroom Quiche, 92
Hearty Italian Zoup, 149
turnips
about, 70
Honey Butter Turnips, 70
V
vegetables, selecting by color, 67
vegetables, shopping tips for, 63
Vegetarian Chili, 145
Veggie-Full Meatballs, 157
W
Walnuts
Brussels Sprouts and Goat Cheese Flatbread, 68
Chocolate-Date Truffles, 243
Crunchy Puffed Cherry Granola, 235
Refrigerator Pumpkin Muffins, 101
Toasted Walnut Tempeh Tacos, 195
Warm Eggplant and Kale Panzanella, 132
Watermelon Fruit Pizza, 237
Weight loss
benefits of, 44
mindful approach, 46–47
setting goals, 44
SMART goals, 46
6-Step Guide to Success, 46
White chocolate
Caramel-Pretzel Apple Dippers, 246
Margarita Apple Dippers, 246
White-Chocolate Granola Apple Dippers, 246
Whole Wheat Quick Bread, 78
Wraps
Freestyle Wraps, 166
Lemony Butter Bean Lettuce Wraps, 238
Y
Yogurt
Cherry-Orange-Kissed Museli with Peaches, 104
Frozen Yogurt Bark, 241
Quick Skillet Granola with Fruit and Yogurt, 102
shopping tips, 63
Watermelon Fruit Pizza, 237
Yogurt Sauce, 188
Z
Ziti with Eggplant and Sausage, 160
Zoodles with Tomato Sauce and Sausage, 152
Zucchini
Classic Beef Stroganoff, 169
Hearty Italian Zoup, 149
Meatballs, Greens, and Orecchiette, 156
Mushroom-Farro Melanzane, 228
Parmesan-Crusted Cod with Garlicky Summer Squash, 204
Polenta and Vegetable Torte, 162
Quick Scallop and Noodle Toss, 200
Red Pepper-Fennel Salsa, 231
Salmon in Parchment Paper, 207
Veggie-Full Meatballs, 157
Zoodles with Tomato Sauce and Sausage, 152
Zucchini Ribbons, Pasta, and Arugula, 159