A
Apples
Apple Cider Braised Greens, 238
Apple-Dijon Chicken, 156
Apple-Fig Compote, 26
Apple-Oat Muffins, 41
Chicken and Apple Meat Loaves, 181
Cranberry-Apple Chutney, 257
Pan-Roasted Cod on Cabbage and Apples, 137
Pork, Cabbage, and Apple Sauté, 204
Spiced Apple Pancake, 38
Artichokes
Chicken Sauté with Artichokes, 154–155
Couscous-Stuffed Artichokes, 228
Asparagus
about: benefits and nutritional value, 206; low-fat ways to dress, 243; microwavesteaming, 246
Orange Pork and Asparagus Stir-Fry, 206
Quick Cream of Asparagus Soup, 79
Shrimp and Asparagus Stir-Fry, 125
Spring Vegetable Risotto with Shrimp, 126–127
Avocados
Avocado Salsa, 109
Black-Bean and Avocado Salad, 49
B
Baking, 20
Bananas
Banana-Peanut Butter Smoothie, 24
Broiled Brown-Sugar Bananas, 267
Honeyed Hot Fruit Salad, 270
Low-Fat Banana Bread, 38
Warm Chocolate Banana Cake, 278
Barley
about, 62
Barley, Corn, and Tomato Salad, 62–63
Barley Minestrone with Pesto, 74
Beef and Barley with Mushrooms, 190
Five-Minute Multigrain Cereal, 25
Basil
Fruit-Basil Salsa, 168–169
Light Pesto, 74
Shrimp and Pineapple Salad with Basil, 54–55
Thai Chicken-Basil Soup, 88
Beans and legumes. See also
Edamame; Green beans
about: benefits of, 75; microwave-steaming, 246; miso, 144; proteins and, 13–14, 75
Asian Chicken Salad, 52
Black-Bean and Avocado Salad, 49
Black-Bean Burgers, 216–217
Black-Bean Soup, 75
Bulgur Bean Burgers, 114–115
Falafel Sandwiches, 96
Grilled Chicken Taco Salad, 51
Health Club Sandwiches, 97
Huevos Rancheros, 32–33
Indian Cauliflower Curry Stew, 226–227
Lentil Stew with Butternut Squash, 80–81
Macaroni, Cabbage, and Bean Soup, 81
Mixed Pea Pod Stir-Fry, 246–247
Pasta Salad with Lemon and Peas, 44
Pasta with Broccoli Rabe and Garbanzos, 232–233
Six-Bean Salad with Tomato Vinaigrette, 58–59
Snap Pea Salad, 64
Soba Noodles with Shrimp, Snow Peas, and Carrots, 146–147
South-of-the-Border Vegetable Hash, 30
Spring Pea Soup, 72–73
Tarragon Peas and Pearl Onions, 240–241
Three-Bean Tuna Salad, 65
Three-Bean Vegetable Chili, 84–85
Tuna au Poivre with Lemon-Caper Lentils, 141
Turkey and White Bean Chili, 86
Tuscan Tuna Salad Sandwiches, 98
Valentine’s Day Red Chili, 68, 83
White-Bean and Tomatillo Chili, 225
Whole-Wheat Penne Genovese, 234
Beef. See also Veal
about: baking, 20; braising and stewing, 19; grilling, 20, 185; ground meats and poultry, 113; overview of, 183; pasta and, 183; proteins and, 13–14; roasting, 19–20; stir-frying, 20
Beef and Barley with Mushrooms, 190
Beef Eye Round au Jus, 187
Bulgur and Beef Stuffed Peppers, 192–193
Classic Beef Stew, 82
Korean Steak in Lettuce Cups, 53
Lean Beef Stroganoff, 195
Meatballs in Spicy Tomato Sauce, 191
Pastrami-Spiced Flank Steak Sandwiches, 184
Penne Rigate with Picadillo Sauce, 196–197
Roast Beef Waldorf Sandwiches, 105
Steak and Oven Fries, 186
Steak and Pepper Fajitas, 185
Steak Sandwiches with Grilled Onions, 106–107
Stir-Fried Steak and Vegetables, 188–189
Thai Noodles with Beef and Basil, 194
Beets
about: benefits and nutritional value, 60; microwavesteaming, 246
Basil and Balsamic Beets, 258
Not Your Grandma’s Borscht, 76–77
Shredded Beets with Celery and Dates, 60
Valentine’s Day Red Chili, 68, 83
Berries
about: blackberries, 268; blueberries, 268; elderberries, currants, and chokeberries, 268; nutritional value, 24, 268; raspberries, 268; strawberries, 24, 268
Berry-Orange Linzer Jewels, 281
Blueberry-Lemon Tiramisu, 274
Brown Rice and Cranberry Stuffing, 251
Buttermilk Panna Cotta with Blackberry Sauce, 286–287
Cranberry-Apple Chutney, 257
Fresh Fruit with Raspberry Dip, 268–269
Granola-Yogurt Parfait, 22, 27
Grapefruit-Meringue Nests with Berries, 272–273
Grilled Angel Food Cake with Strawberries, 270
Mango-Strawberry Smoothie, 24
Nectarine and Berry Salad, 67
Strawberry-Rhubarb Crisp, 275
Three-Fruit Salad with Vanilla Bean Syrup, 267
Beverages
about: remembering liquid calories, 19
Banana-Peanut Butter Smoothie, 24
Mango-Strawberry Smoothie, 24
Sgroppino Sorbet with Prosecco and Mint, 291
Blackberries. See Berries
Blueberries. See Berries
Book overview, 9
Braising, 19
Breads. See also Pancakes and
French toast; Sandwiches and wraps; Stuffing
Apple-Oat Muffins, 41
Double Cornbread, 253
Grilled Chicken Bruschetta, 166–167
Healthy Makeover Pumpkin Bread, 263
Low-Fat Banana Bread, 38
Skinny Carrot Muffins, 40
Breakfasts and brunches, 22–41
about: overview of, 23
Apple-Fig Compote, 26
Apple-Oat Muffins, 41
Banana-Peanut Butter Smoothie, 24
Breakfast Tortilla Stack, 29
California Frittata, 31
Five-Minute Multigrain Cereal, 25
Garden Vegetable Omelet, 28
Granola-Yogurt Parfait, 22, 27
Healthy Makeover French Toast, 36–37
Huevos Rancheros, 32–33
Lower-Fat Granola, 27
Low-Fat Banana Bread, 38
Mango-Strawberry Smoothie, 24
Skinny Carrot Muffins, 40
South-of-the-Border Vegetable Hash, 30
Spiced Apple Pancake, 38
Spinach Soufflé, 34
Whole-Grain Pancakes, 35
Broccoli and broccoli rabe
about: benefits and nutritional value, 117; low-fat ways to dress, 243; microwavesteaming, 246
Broccoli-Cheese Polenta Pizza, 219
Broccoli Gratin, 244
Broccoli-Mushroom Pizza, 117
Pasta with Broccoli Rabe and Garbanzos, 232–233
Bulgur
about, 114
Bulgur and Beef Stuffed Peppers, 192–193
Cabbage and Bulgur Casserole, 224
Five-Minute Multigrain Cereal, 25
Tomato and Mint Tabbouleh, 61
Buttermilk
Buttermilk-Chive Dressing, 46
Buttermilk Panna Cotta with Blackberry Sauce, 288–289
Chilled Buttermilk and Corn Soup, 70
C
Cabbage
about: benefits and nutritional value, 77
Cabbage and Bulgur Casserole, 224
Crunchy Carrot Coleslaw, 61
Macaroni, Cabbage, and Bean Soup, 81
Not Your Grandma’s Borscht, 76–77
Pan-Roasted Cod on Cabbage and Apples, 137
Pork, Cabbage, and Apple Sauté, 204
Cakes. See Sweet finales
Calories
breaking high-calorie combos, 19
defined, 10–11
empty, reducing, 16
importance of, 10–11
liquid, remembering, 19
“three, four, five” rule, 11
weight maintenance and, 11
Carbohydrates, 12–13
Carrots
about: microwave-steaming, 246
Carrot and Dill Soup, 71
Crunchy Carrot Coleslaw, 61
Health Club Sandwiches, 97
Healthy Makeover Carrot Cake, 276
Oven-Browned Carrots and Parsnips, 262
Skinny Carrot Muffins, 40
Soba Noodles with Shrimp, Snow Peas, and Carrots, 146–147
Cauliflower
about: low-fat ways to dress, 243; microwave-steaming, 246
Indian Cauliflower Curry Stew, 226–227
Cheese
about: switching to fat-free or low-fat, 16
Broccoli Gratin, 244
Chicken Quesadillas with Avocado Salsa, 109
Healthy Makeover Macaroni and Cheese, 230
pizzas with. See Pizzas
Cherries, in Tart Cherry Sauce, 159
Chicken
about: baking, 20; braising and stewing, 19; breasts, 164, 174; grilling, 20; ground meats and poultry, 113; overview of, 151; proteins and, 13–14; roasting, 19–20; skin, 174; tenderloins, 164
Apple-Dijon Chicken, 156
Asian Chicken Salad, 52
Barbecue Chicken Burgers, 113
Basic Chicken Burgers, 112
Basil-Orange Chicken with Couscous, 157
Chicken and Apple Meat Loaves, 181
Chicken Bolognese, 158
Chicken Breasts with a Trio of Quick Sauces, 152
Chicken-Noodle Stir-Fry, 165
Chicken Quesadillas with Avocado Salsa, 109
Chicken Sauté with Artichokes, 154–155
Chicken Soup, Bouillabaisse-Style, 90–91
Chicken Thighs Provençal, 173
Coffee-Spice Chicken and Fruit-Basil Salsa, 168–169
Crispy Chicken Tenders with BBQ Sauce, 178–179
Curried Chicken Salad with Cantaloupe Slaw, 42, 50
Gingery Chicken in Lettuce Cups, 99
Green-Chile Skillet Chicken, 153
Grilled Chicken Bruschetta, 166–167
Grilled Chicken Taco Salad, 51
Healthy Makeover Fried Chicken, 177
Herb Chicken Burgers, 113
Homemade Chicken Broth, 93
Honey-Mustard Chicken and Potatoes, 174–175
Lemon-Oregano Chicken, 170
Peking Chicken Roll-Ups, 100–101
Red-Cooked Chicken, Slow-Cooker Style, 164
Roasted Tandoori-Style Chicken Breasts, 172
South-of-the-Border Chicken Soup, 87
Tangerine Chicken Stir-Fry, 150, 162
Teriyaki Chicken Burgers, 112
Thai Chicken-Basil Soup, 88
Thai-Style Coconut Chicken, 163
Chocolate
Brownie Bites, 284
Chocolate Pudding, 288
Healthy Makeover Brownies, 285
Warm Chocolate Banana Cake, 278
“Cholesterol free,” defined, 16
Citrus
about: benefits and nutritional value, 211; flavor-boosting ideas with, 47; grated peel, 47; juice, 47
Berry-Orange Linzer Jewels, 281
Blueberry-Lemon Tiramisu, 274
Honey-Lime Vinaigrette, 46
Lime Couscous, 249
Orange-Ginger Dressing, 46
rice dishes. See Rice
Tomato-Orange Vinaigrette, 46
Cookies. See Chocolate; Sweet finales
Cooking techniques, 19–20
Corn and polenta
Barley, Corn, and Tomato Salad, 62–63
Broccoli-Cheese Polenta Pizza, 219
Chilled Buttermilk and Corn Soup, 70
Double Cornbread, 253
Huevos Rancheros, 32–33
Polenta with Garlicky Greens, 218
Savory Pear and Cornbread Stuffing, 253
Couscous
about, 221
Basic Couscous, 249
Basil-Orange Chicken with Couscous, 157
Couscous-Stuffed Artichokes, 228
Lime Couscous, 249
Moroccan Couscous, 249
Pan-Seared Scallops with Lemon Couscous, 129
Spiced Couscous with Vegetables, 221
Sun-Dried Tomato and Green Onion Couscous, 249
Cranberries. See Berries
Cucumbers
Cantaloupe Cucumber Salad, 67
Creamy Cucumber-Dill Salad, 66
D
Desserts. See Sweet finales
Duck, Crispy Duck Breasts with Tart Cherry Sauce, 159
E
Edamame
about: benefits and recipe tips, 85
Asian Chicken Salad, 52
Gingery Chicken in Lettuce Cups, 99
Six-Bean Salad with Tomato Vinaigrette, 58–59
Three-Bean Vegetable Chili, 84–85
Eggplant
about: benefits and nutritional value, 231; low-fat ways to dress, 243
Ratatouille Rigatoni, 231
Warm Eggplant and Wheat-Berry Salad, 56
Eggs
Breakfast Tortilla Stack, 29
California Frittata, 31
Garden Vegetable Omelet, 28
Huevos Rancheros, 32–33
Spinach Soufflé, 34
F
“Fat-free,” defined, 16–17. See also Fats
Fats
food labels and. See Nutrition Facts labels
heart health and, 14
lightening up desserts, 277
low-fat and fat-free defined, 16–17
oil selection and, 136
omega-3s, 145
recipes and, 21
reduced-fat, low-sodium options, 18–19
saturated, 14
switching dairy products to low-fat or fat-free, 16, 18
trans, 14
types of, cholesterol and, 14
USDA guidelines, 14
Figs, in Apple-Fig Compote, 26
Fish and shellfish, 120–149
about: baking, 20; frozen shrimp, 125; grilling, 20; omega-3s in, 145; overview of, 121; proteins and, 13–14; stir-frying, 20
Asian-Style Flounder Baked in Parchment, 140
Caramelized Chile Shrimp, 120, 128
Catfish with Chipotle Salsa over Polenta, 133
Crab Boil, 123
Greek-Style Tilapia, 132
Grilled Fish Tacos, 130–131
Hearty Fish Chowder, 78
Island-Spiced Fish Sticks, 134–135
Miso-Glazed Salmon, 144
Moules à la Marinière, 122
Mussels with Tomatoes and White Wine, 122
Mustard-Dill Salmon with Herbed Potatoes, 145
Pan-Roasted Cod on Cabbage and Apples, 137
Pan-Seared Scallops with Lemon Couscous, 129
Pasta with Tuna Puttanesca, 140
Roasted Halibut with Fennel and Potatoes, 138–139
Salt-Baked Fish, 142
Seafood Fra Diavolo, 148
Shrimp and Asparagus Stir-Fry, 125
Shrimp and Pineapple Salad with Basil, 54–55
Shrimp Kabobs with Asian BBQ Sauce, 124
Sicilian-Style Swordfish with Pasta, 149
Snapper Livornese, 136
Soba Noodles with Shrimp, Snow Peas, and Carrots, 146–147
Spring Vegetable Risotto with Shrimp, 126–127
Steamed Scrod Fillets, 142–143
Three-Bean Tuna Salad, 65
Tuna au Poivre with Lemon-Caper Lentils, 141
Tuscan Tuna Salad Sandwiches, 98
Flavor focus, 12
Food labels. See Nutrition Facts labels
French toast, 36–37
“Fruit juice sweetener” and “concentrate,” defined, 17
Fruits. See also Sweet finales; specific fruits
about: colors of, 48; phytochemicals in, 48; recommended portions, 15; snacking on, 18
Fruit-Basil Salsa, 168–169
G
Grains. See also Barley; Bulgur; Corn and polenta; Couscous; Pancakes and French toast; Pizzas; Rice; Sandwiches and wraps
about: farro, 57; going whole grain, 17–18; millet, 248; oatmeal, 41; types of, 17–18; wheat and wheat berries, 223; white whole-wheat flour, 281; whole-grain foods, 13, 16, 17–18, 95
Cracked Wheat with Greens, 245
desserts with. See Sweet finales
Farro Risotto with Butternut Squash, 222
Five-Minute Multigrain Cereal, 25
Granola-Yogurt Parfait, 22, 27
Lower-Fat Granola, 27
Millet with Corn and Green Chiles, 248
Warm Eggplant and Wheat-Berry Salad, 56
Warm Farro Salad with Roasted Vegetables, 57
Wheat-Berry Pilaf with Green Beans, 223
Wheat-Berry Stuffing with Apricots, 256
Grapefruit-Meringue Nests with Berries, 272–273
Green beans
about: low-fat ways to dress, 243; microwave-steaming, 246
Apple Cider Braised Greens, 238
Green Beans with Caramelized Onions, 242
Sesame Green Beans, 241
Wheat-Berry Pilaf with Green Beans, 223
Greens. See also Salads; Spinach
about: low-fat ways to dress, 243
Apple Cider Braised Greens, 238
Cracked Wheat with Greens, 245
Kale “Chips,” 239
Polenta with Garlicky Greens, 218
Sautéed Swiss Chard with Golden Raisins and Capers, 239
Grilled meat, about, 185
Ground meats and poultry, 113
H
Heart health, 14. See also Index of Recipes by Icon
I
Icons. See also Index of Recipes by Icon
30 MINUTES OR LESS, 21
HEART HEALTHY, 21
HIGH FIBER, 21
MAKE AHEAD, 21
My Plate, 14–15
recipe, 21
K
Kale. See Greens
L
Labels. See Nutrition Facts labels
Lamb
about: grilling, 20, 185; ground meats and poultry, 113
Glazed Rosemary Lamb Chops, 210
Lamb Kabobs and Salad Slaw, 211
Lentils. See Beans and legumes
Light and healthy eating, 10–21.
See also Calories
about: overview of, 10
carbohydrates and, 12–13
changes to make immediately, 17–19
choosing your plate (My Plate plan), 14–16
cooking techniques, 19–20
fats and. See Fats
flavor focus, 12
fruits, vegetables and, 15
nutrients, 12–14
Nutrition Facts labels and, 15, 16–17
portion control, 14–16
recipes, 21. See also Index of Recipes by Icon; specific main ingredients
shopping tips, 18
“Light,” defined, 16
“Low-fat,” defined, 16–17. See also Fats
“Low sodium,” defined, 17
M
Mango
Mango-Strawberry Smoothie, 24
Three-Fruit Salad with Vanilla Bean Syrup, 267
Turkey and Mango Roll-Ups, 102
Measurement equivalents, 292
Meat. See specific meats
Meatless mains, 212–235
about: overview of, 213
BBQ Tofu Sandwiches, 215
Black-Bean Burgers, 216–217
Broccoli-Cheese Polenta Pizza, 219
Brown Rice Risotto with Butternut Squash, 222
Cabbage and Bulgur Casserole, 224
Couscous-Stuffed Artichokes, 228
Family Vegetarian Lasagna, 229
Farro Risotto with Butternut Squash, 222
Healthy Makeover Macaroni and Cheese, 230
Indian Cauliflower Curry Stew, 226–227
Moroccan Sweet-Potato Stew, 220
Pasta with Broccoli Rabe and Garbanzos, 232–233
Polenta with Garlicky Greens, 218
Ratatouille Rigatoni, 231
Soba Noodles Primavera with Miso, 235
Spiced Couscous with Vegetables, 221
Vegetarian Souvlaki (with veggie burgers), 214
Wheat-Berry Pilaf with Green Beans, 223
White-Bean and Tomatillo Chili, 225
Whole-Wheat Penne Genovese, 234
Melons
Cantaloupe Cucumber Salad, 67
Fruit-Basil Salsa, 168–169
Prosciutto Turkey Cutlets with Melon, 171
Three-Fruit Salad with Vanilla Bean Syrup, 267
Metric equivalents, 292
Millet with Corn and Green Chiles, 248
Miso
about, 144
Miso-Glazed Salmon, 144
Soba Noodles Primavera with Miso, 235
Mushrooms
Broccoli-Mushroom Pizza, 117
Creamy Mushroom Sauce, 152
Wild Rice and Mushroom Stuffing, 254–255
My Plate plan, 14–16
N
“No added sugars,” defined, 17
Noodles. See Pasta
Nutrients, 12–14
Nutritional calculations, of recipes, 21
Nutrition Facts labels, 15, 16–17, 18, 19
Nuts and seeds
about: benefits and nutritional value, 39
Lower-Fat Granola, 27
O
Oils, 136
Omega-3s, 145
Onions
about: benefits and nutritional value, 104
Tarragon Peas and Pearl Onions, 240–241
Osso Buco with Gremolata, 208–209
P
Pancakes and French toast
Healthy Makeover French Toast, 36–37
Spiced Apple Pancake, 38
Whole-Grain Pancakes, 35
Parsnips, Oven-Browned Carrots and, 262
Pasta
about: Asian noodles (bean thread, wheat, rice, soba, udon), 89; meat and, 183; white vs. whole-wheat, 197
Chicken-Noodle Stir-Fry, 165
Family Vegetarian Lasagna, 229
Healthy Makeover Macaroni and Cheese, 230
Macaroni, Cabbage, and Bean Soup, 81
Pasta with Broccoli Rabe and Garbanzos, 232–233
Pasta with Tuna Puttanesca, 140
Penne Rigate with Picadillo Sauce, 196–197
Ratatouille Rigatoni, 231
Rice Noodles with Many Herbs, 44–45
Sicilian-Style Swordfish with Pasta, 149
Soba Noodles Primavera with Miso, 235
Soba Noodles with Shrimp, Snow Peas, and Carrots, 146–147
Thai Chicken-Basil Soup, 88
Thai Noodles with Beef and Basil, 194
Whole-Wheat Penne Genovese, 234
Peaches and nectarines
Honeyed Hot Fruit Salad, 270
Nectarine and Berry Salad, 67
Peaches and Greens, 48
Peachy Frozen Yogurt, 289
Whole-Grain Pancakes, 35
Pears
Chianti-Roasted Pears, 266
Savory Pear and Cornbread Stuffing, 253
Turkey Cutlets with Pears and Tarragon, 160–161
Peas. See Beans and legumes
Peppers
about: benefits and nutritional value, 173; microwavesteaming, 246
Bulgur and Beef Stuffed Peppers, 192–193
Pineapple
Hoisin Pork Tenderloin with Grilled Pineapple, 202–203
Honeyed Hot Fruit Salad, 270
Shrimp and Pineapple Salad with Basil, 54–55
Pizzas, 116–119
Bistro Pizza, 118
Broccoli-Cheese Polenta Pizza, 219
Broccoli-Mushroom Pizza, 117
Garden Pizza, 118
Grilled Whole-Wheat Veggie Pizza, 119
Quick Homemade Pizza Dough, 116
Spinach and Feta Pizza, 116
Plate, choosing (My Plate plan), 14–16
Plums
Honeyed Hot Fruit Salad, 270
Plum Glaze, 201
Polenta. See Corn and polenta
Pork
about: baking, 20; braising and stewing, 19; grilling, 20, 185; ground meats and poultry, 113; lean cuts, 183; overview of, 183; proteins and, 13–14; roasting, 19–20; slow-cooking roasts, 183; stir-frying, 20
Barbecue Pork Sandwiches, 108
Brazilian Pork Chops, 205
Hoisin Pork Tenderloin with Grilled Pineapple, 202–203
Orange Pork and Asparagus Stir-Fry, 206
Pork, Cabbage, and Apple Sauté, 204
Pork Roast with Salsa Verde, 198
Pork Steak with Plum Glaze, 201
Pork Tenderloin with Roasted Grapes, 200
Prosciutto Turkey Cutlets with Melon, 171
Sesame Pork Stir-Fry, 207
Soy-Honey Pork with Sweet Potatoes, 199
Sweet and Savory Pork, 198
Potatoes. See also Sweet potatoes
about: low-fat ways to dress, 243
Broccoli Gratin, 244
California Frittata, 31
Garden Vegetable Omelet, 28
Herb-Roasted Potatoes, 260
Honey-Mustard Chicken and Potatoes, 174–175
Light Mashed Potatoes, 259
Mustard-Dill Salmon with Herbed Potatoes, 145
Oven Fries, 260–261
Roasted Halibut with Fennel and Potatoes, 138–139
South-of-the-Border Chicken Soup, 87
South-of-the-Border Vegetable Hash, 30
Turkey Shepherd’s Pie, 180
Zesty Potato Salad, 64
Poultry. See Chicken; Duck; Turkey
Proteins, 13–14, 16. See also specific meats
Pumpkin, in Healthy Makeover Pumpkin Bread, 263
Q
Quesadillas, 109
R
Raspberries. See Berries
Recipes, 9, 21. See also Index of Recipes by Icon; specific main ingredients
Rhubarb, in Strawberry-Rhubarb Crisp, 275
Rice
about: brown, 227; substitute for, 57; wild rice and, 252
Aromatic Brown Rice, 250
Asian Brown Rice, 250
Brown Rice and Cranberry Stuffing, 251
Brown Rice and Vegetable Pilaf, 251
Brown Rice Risotto with Butternut Squash, 222
Lemon-Parsley Brown Rice, 250
Orange-Cilantro Brown Rice, 250
Spring Vegetable Risotto with Shrimp, 126–127
Wild Rice and Mushroom Stuffing, 254–255
Wild Rice and Orzo Pilaf, 252
Roasting, 19–20
S
Salad dressings
about: oils, 136
Buttermilk-Chive Dressing, 46
Creamy Ranch Dressing, 47
Honey-Lime Vinaigrette, 46
Orange-Ginger Dressing, 46
Skinny Salad Dressings, 46–47
Tomato-Orange Vinaigrette, 46
Tomato Vinaigrette, 59
Salads, 42–67
about: adding citrus to, 47; overview of, 43
Asian Chicken Salad, 52
Barley, Corn, and Tomato Salad, 62–63
Black-Bean and Avocado Salad, 49
Cantaloupe Cucumber Salad, 67
Creamy Cucumber-Dill Salad, 66
Crunchy Carrot Coleslaw, 61
Curried Chicken Salad with Cantaloupe Slaw, 42, 50
Grilled Chicken Taco Salad, 51
Honeyed Hot Fruit Salad, 270
Korean Steak in Lettuce Cups, 53
Nectarine and Berry Salad, 67
Pasta Salad with Lemon and Peas, 44
Peaches and Greens, 48
Rice Noodles with Many Herbs, 44–45
Shredded Beets with Celery and Dates, 60
Shrimp and Pineapple Salad with Basil, 54–55
Six-Bean Salad with Tomato Vinaigrette, 58–59
Snap Pea Salad, 64
Tex-Mex Turkey Cobb Salad, 49
Three-Bean Tuna Salad, 65
Tomato and Mint Tabbouleh, 61
Warm Eggplant and Wheat-Berry Salad, 56
Warm Farro Salad with Roasted Vegetables, 57
Zesty Potato Salad, 64
Salt. See Sodium
Sandwiches and wraps. See also
Sandwiches and wraps (meatless)
about: ground meats and poultry, 113; overview of, 95; whole-grain breads, buns, and tortillas, 95
Barbecue Chicken Burgers, 113
Barbecue Pork Sandwiches, 108
Basic Chicken Burgers, 112
Bulgur Bean Burgers, 114–115
Chicken Quesadillas with Avocado Salsa, 109
Falafel Sandwiches, 96
Garden Turkey Sandwiches, 103
Gingery Chicken in Lettuce Cups, 99
Health Club Sandwiches, 97
Herb Chicken Burgers, 113
Pastrami-Spiced Flank Steak Sandwiches, 184
Peking Chicken Roll-Ups, 100–101
Roast Beef Waldorf Sandwiches, 105
Steak Sandwiches with Grilled Onions, 106–107
Teriyaki Chicken Burgers, 112
Turkey and Mango Roll-Ups, 102
Turkey Burgers with Minted Yogurt Sauce, 111
Turkey Fajitas, 110
Turkey Meatball Pitas, 104
Tuscan Tuna Salad Sandwiches, 98
Sandwiches and wraps (meatless)
BBQ Tofu Sandwiches, 215
Black-Bean Burgers, 216–217
Vegetarian Souvlaki (with veggie burgers), 214
Sauces and dressings. See also Salad dressings
about: low-fat ways to dress veggies, 243
Avocado Salsa, 109
Blackberry Sauce, 288–289
Chinese Ginger Sauce, 152
Coffee-Spice Chicken and Fruit-Basil Salsa, 168–169
Cranberry-Apple Chutney, 257
Creamy Mushroom Sauce, 152
Fruit-Basil Salsa, 168–169
Light Pesto, 74
Minted Yogurt Sauce, 111
Picadillo Sauce, 196–197
Plum Glaze, 201
Provençal Sauce, 152
Spicy Tomato Sauce, 191
Sweet Summer Salsa with Tortilla Chips, 271
Tart Cherry Sauce, 159
Seafood. See Fish and shellfish
Shopping tips, 18
Shrimp. See Fish and shellfish
Side dishes, 236–263
about: low-fat ways to dress veggies, 243; overview of, 237
Apple Cider Braised Greens, 238
Aromatic Brown Rice, 250
Asian Brown Rice, 250
Basic Couscous, 249
Basil and Balsamic Beets, 258
Broccoli Gratin, 244
Brown Rice and Cranberry Stuffing, 251
Brown Rice and Vegetable Pilaf, 251
Cracked Wheat with Greens, 245
Cranberry-Apple Chutney, 257
Double Cornbread, 253
Green Beans with Caramelized Onions, 242
Healthy Makeover Pumpkin Bread, 263
Herb-Roasted Potatoes, 260
Kale “Chips,” 239
Lemon-Parsley Brown Rice, 250
Light Mashed Potatoes, 259
Lime Couscous, 249
Maple-Roasted Squash, 258
Mashed Sweet Potatoes, 236, 259
Millet with Corn and Green Chiles, 248
Mixed Pea Pod Stir-Fry, 246–247
Moroccan Couscous, 249
Orange-Cilantro Brown Rice, 250
Oven-Browned Carrots and Parsnips, 262
Oven Fries, 260–261
Sautéed Swiss Chard with Golden Raisins and Capers, 239
Savory Pear and Cornbread Stuffing, 253
Sesame Green Beans, 241
Sun-Dried Tomato and Green Onion Couscous, 249
Tarragon Peas and Pearl Onions, 240–241
Wheat-Berry Stuffing with Apricots, 256
Wild Rice and Mushroom Stuffing, 254–255
Wild Rice and Orzo Pilaf, 252
Snacks, 18
Sodium
controlling intake, 19
food labels and. See Nutrition Facts labels
“low” and “light” defined, 17
reduced-fat, low-sodium options, 18–19
Soups, stews, and chilis, 68–93
about: overview of, 69; soup, 71
Barley Minestrone with Pesto, 74
Black-Bean Soup, 75
Carrot and Dill Soup, 71
Chicken Soup, Bouillabaisse-Style, 90–91
Chilled Buttermilk and Corn Soup, 70
Chilled Tuscan-Style Tomato Soup, 70
Classic Beef Stew, 82
Hearty Fish Chowder, 78
Homemade Chicken Broth, 93
Homemade Vegetable Broth, 92
Indian Cauliflower Curry Stew, 226–227
Lentil Stew with Butternut Squash, 80–81
Macaroni, Cabbage, and Bean Soup, 81
Moroccan Sweet-Potato Stew, 220
Not Your Grandma’s Borscht, 76–77
Quick Cream of Asparagus Soup, 79
Quick Cream of Squash Soup, 79
South-of-the-Border Chicken Soup, 87
Spring Pea Soup, 72–73
Thai Chicken-Basil Soup, 88
Three-Bean Vegetable Chili, 84–85
Turkey and White Bean Chili, 86
Valentine’s Day Red Chili, 68, 83
White-Bean and Tomatillo Chili, 225
Spinach
about: benefits and nutritional value, 103; low-fat ways to dress, 243; microwavesteaming, 246
Garden Turkey Sandwiches, 103
Spinach and Feta Pizza, 116
Spinach Soufflé, 34
Turkey Cutlets with Pears and Tarragon, 160–161
Squash
about: low-fat ways to dress, 243; microwave-steaming, 246
Brown Rice Risotto with Butternut Squash, 222
Family Vegetarian Lasagna, 229
Farro Risotto with Butternut Squash, 222
Garden Pizza, 118
Lentil Stew with Butternut Squash, 80–81
Maple-Roasted Squash, 258
Quick Cream of Squash Soup, 79
Stewing, 19
Stir-frying, 20
Strawberries. See Berries
Stuffing
Brown Rice and Cranberry Stuffing, 251
Savory Pear and Cornbread Stuffing, 253
Wheat-Berry Stuffing with Apricots, 256
Wild Rice and Mushroom Stuffing, 254–255
“Sugar-free,” defined, 17
“Sweetened with fruit juice,” defined, 17
Sweet finales, 264–289. See also Chocolate
about: lightening up desserts, 277; overview of, 265; thinking before eating, 19
Berry-Orange Linzer Jewels, 281
Blueberry-Lemon Tiramisu, 274
Broiled Brown-Sugar Bananas, 267
Buttermilk Panna Cotta with Blackberry Sauce, 286–287
Chianti-Roasted Pears, 266
Fresh Fruit with Raspberry Dip, 268–269
Grapefruit-Meringue Nests with Berries, 272–273
Grilled Angel Food Cake with Strawberries, 270
Healthy Makeover Carrot Cake, 276
Hermit Bars, 282–283
Honeyed Hot Fruit Salad, 270
Low-Fat Butterscotch Blondies, 281
Low-Fat Crème Caramel, 290
Oatmeal-Raisin Cookies, 279
Peachy Frozen Yogurt, 289
Sgroppino Sorbet with Prosecco and Mint, 289
Strawberry-Rhubarb Crisp, 275
Sweet Summer Salsa with Tortilla Chips, 271
Three-Fruit Salad with Vanilla Bean Syrup, 267
Whole-Wheat Sugar Cookies, 280–281
Sweet potatoes
Mashed Sweet Potatoes, 236, 259
Moroccan Sweet-Potato Stew, 220
Soy-Honey Pork with Sweet Potatoes, 199
Swiss chard. See Greens
T
Tabbouleh, 61
Tacos, 130–131
Tofu, in BBQ Tofu Sandwiches, 215
Tomatillos
White-Bean and Tomatillo Chili, 225
Tomatoes
about: benefits and nutritional value, 31; varieties of, 31
Barley, Corn, and Tomato Salad, 62–63
Chilled Tuscan-Style Tomato Soup, 70
Spicy Tomato Sauce, 191
Sun-Dried Tomato and Green Onion Couscous, 249
Tomato and Mint Tabbouleh, 61
Tomato-Orange Vinaigrette, 46
Valentine’s Day Red Chili, 68, 83
Turkey
about: breasts, 174; ground meats and poultry, 113; overview of, 151; skin, 174; tenderloins, 164
Garden Turkey Sandwiches, 103
Prosciutto Turkey Cutlets with Melon, 171
Rosemary Roast Turkey Breast, 176
Tex-Mex Turkey Cobb Salad, 49
Turkey and Mango Roll-Ups, 102
Turkey and White Bean Chili, 86
Turkey Burgers with Minted Yogurt Sauce, 111
Turkey Cutlets with Pears and Tarragon, 160–161
Turkey Fajitas, 110
Turkey Meatball Pitas, 104
Turkey Shepherd’s Pie, 180
V
Veal
about: grilling, 20, 185; other meat and, 183
Osso Buco with Gremolata, 208–209
Vegetables. See also specific vegetables
about: colors of, 48; grilling, 20; low-fat ways to dress, 243; microwave-steaming, 246; phytochemicals in, 48; recommended portions, 15; snacking on, 18; steaming, 20, 246; stir-frying, 20
Brown Rice and Vegetable Pilaf, 251
Homemade Vegetable Broth, 92 in salads. See Salads
Spring Vegetable Risotto with Shrimp, 126–127
Stir-Fried Steak and Vegetables, 188–189
Vegetarian dishes. See Meatless mains
Vinaigrettes. See Salad dressings
W
Wheat and wheat berries. See Grains
Whole-grain foods, 13, 16. See also Grains
Wild rice. See Rice
Wine, cooking with, 186
Wraps. See Sandwiches and wraps
Y
Yogurt
about, 27
Granola-Yogurt Parfait, 22, 27
Minted Yogurt Sauce, 111
Peachy Frozen Yogurt, 291
Z
Zucchini. See Squash