A
Aaron, Hank, 91
Alcoholic beverages, 4
Aldrin, Buzz, 150
Alfalfa sprouts, 141
Almond Chicken Salad, 59
Almonds
see Nuts
Ambrosia, 217
American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention, 3–4
Angel Hair Vegetable Medley, 124
Appetizers
Baked Chicken Fingers, 24
Black Bean Dip, 18
Chicken Puffs, 25
Crab-Cucumber Slices, 23
Crab-Stuffed Cherry Tomatoes, 21
Dilled Salmon Mousse, 23
Easy Spinach Dip, 16
Fresh Vegetables with Dill Cucumber Dip, 18
Ginger Steak Rumaki, 24
Guacamole, 17
Healthy Spinach Dip, 16
Hot Fruit Kabobs, 26
Hummus, 17
Mozzarella-Vegetable Canapes, 26
Oriental Shrimp, 20
Oriental Spinach Soup, 29
Oysters Rockefeller, 22
Polynesian Crab, 22
Salmon Slices with Lime Juice and Basil, 19
Scallop Ceviche, 20
Stuffed Mushroom Caps, 25
Tasty Tuna Dip, 19
Tuna Cheese Soufflés, 21
see also Relishes and Salsas
Apple and Cranberry Acorn Squash, 178
Apple Cranberry Relish, 164
Apple Crumble Pie, 212
Apples
Apple and Cranberry Acorn Squash, 178
Apple Cranberry Relish, 164
Apple Crumble Pie, 212
Chicken-Apple Sauté, 79
Sweet Potatoes with Apples, 174
Artichoke hearts, 95
Asparagus
Asparagus and Pea Soup, 35
Orange Asparagus Ziti, 125
Spiced Asparagus Vinaigrette, 189
Asparagus and Pea Soup, 35
Avocado Rolls, 141
Avocados
Avocado Rolls, 141
B
Baked Chicken Fingers, 24
Baked Potato Chunks with Garlic, 181
Baked Salmon with Carrot-Zucchini Stuffing, 97
Bamboo shoots, 177
Banana Bread, 217
Bananas
Banana Bread, 217
Best Banana Pudding, 225
Pineapple-Banana Milk Shake, 226
Barfield, Jesse, 36
Bean and Basil Soup, 41
Beans
Bean and Basil Soup, 41
black, 18, 36, 40, 54, 58, 157
Black Bean Dip, 18
Black Bean, Rice, and Chicken Salad, 54
Black Bean Soup, 40
Black Beans and Rice, 195
garbanzo, 17, 36, 59, 115, 156
Garbanzo Bean Salad, 59
green, 29, 41–42, 46, 57, 151, 182
Hearty Red Beans and Rice Casserole, 162
Hummus, 17
lentils, 36
lima, 36
Marinated Black Bean Salad, 58
Market Day Soup, 36
navy, 36
pinto, 36
Quick Green Bean Bake, 182
Three Bean Casserole, 194
White Bean and Spinach Soup, 38
White Bean, Red Onion, and Tomato Salad, 56
Winter Soup, 33
see also Peas
Beef
Beef Stuffed Peppers, 115
Beef with Broccoli, 109
Cuban Beef Pot, 106
Fresh Beef Stew with Vegetables, 159
Ginger-Orange Beef, 108
Ginger Steak Rumaki, 24
Italian Beef Stew, 158
Lee’s Liver and Onions, 111
Marinated Beef and Pasta Salad, 56
Portuguese Beef Rolls, 114
Salad Burgers on the Grill, 115
Savory Pepper Steak, 108
Steak Stir-Fry, 107
Stuffed Shells with Beef and Tomato Sauce, 120
Venetian Liver, 109
Beef Stuffed Peppers, 115
Beef with Broccoli, 109
Beets, 39
Begley, Ed, Jr., 103
Best Banana Pudding, 225
Black Bean Dip, 18
Black Bean, Rice, and Chicken Salad, 54
Black Bean Soup, 40
Black Beans and Rice, 195
Black-Eyed Peas Vinaigrette, 55
Blueberries, 218
Blueberry Peach Crisp, 218
Boardroom Chili, 156
Boitano, Brian, 156
Borscht, 39
Bourbon Orange Sweet Potatoes, 174
Bowtie Pasta Portobello, 120
Brazilian Rice, 198
Breads and Rolls
Banana Bread, 217
Corn-Rye Bread, 201
Corn Spoon Pudding, 193
Cornbread, 201
English Muffin Loaves, 202
Focaccia, 202
Herbed French Bread, 200
Old-Fashioned Oatmeal Bread, 203
Pumpkin Oat Muffins, 204
Sweet Monkey Bread, 205
Sweet Potato Biscuits, 203
tortillas, 81
Traditional Scones, 204
Tuna Cheese Soufflés, 21
whole wheat, 5
Whole-Wheat Rolls, 205
Broccoli
Beef with Broccoli, 109
Broccoli-Noodle Casserole, 192
Broccoli Pasta Salad, 45
Broccoli Quiche, 139
Broccoli-Stuffed Shells, 133
Broccoli-Vegetable Salad, 45
Cream of Broccoli Soup, 41
Lemon-Broccoli Salad, 44
Mandarin Orange Chicken with Broccoli, 68
Stir-Fried Sesame Broccoli, 188
Tender-Crisp Broccoli and Carrots, 189
Traditional Broccoli Salad, 44
Vermicelli with Broccoli, 131
Broccoli-Noodle Casserole, 192
Broccoli Pasta Salad, 45
Broccoli Quiche, 139
Broccoli-Stuffed Shells, 133
Broccoli-Vegetable Salad, 45
Brown, Les, 141
Brown Rice Pilaf, 196
Browner, Ross, 85
Brussels sprouts
Curried Brussels Sprouts, 187
Herbed Brussels Sprouts and Carrots, 188
Wild Rice and Brussels Sprouts, 196
Buttermilk Chocolate Drops, 223
Butternut Squash with Ginger and Lemon, 176
C
Cabbage
Cabbage and Greens, 177
Cabbage Stew, 153
Chicken-Cabbage Soup, 37
Coleslaw Dijon, 49
Dilled Cabbage, 185
Indian Coleslaw, 186
napa, 50
Napa Oriental Slaw, 50
Purple Cabbage, 187
Simple Cabbage Stew, 152
Vegetarian Cabbage Rolls with Brown Rice, 143
Cabbage and Greens, 177
Cabbage Stew, 153
Cancer Prevention, 3–14
and alcohol consumption, 4
and the American Cancer Society Guidelines on Nutrition and Physical Activity, 3–4
and weight control, 4
Cantaloupe Ice, 214
Cantaloupes
Cantaloupe Ice, 214
Caribbean Chili, 157
Carrot and Orange Salad, 52
Carrots
Baked Salmon with Carrot-Zucchini Stuffing, 97
Carrot and Orange Salad, 52
Carrots with Herbs, 184
Curried Carrot Soup, 37
Dilled Carrot Salad, 51
Herbed Brussels Sprouts and Carrots, 188
Lemon Ginger Carrots, 184
Marinated Carrots, 183
Mashed Carrots and Turnip, 183
Oatmeal-Carrot Bars, 218
Scrumptious Carrot Cake, 216
Tender-Crisp Broccoli and Carrots, 189
Carrots with Herbs, 184
Carruthers, Peter, 128
Cauliflower
Turkey Breast with Lemon and Cauliflower, 86
Cauliflower Quiche, 139
Cheese
cheddar, 98, 101, 139, 140, 192, 194
Colby, 13
Cold Pasta Primavera, 126
cottage, 16, 19, 23, 37, 40, 54, 60, 121, 123, 129, 139, 142, 180, 192, 215
feta, 128
Jack, 138
Longhorn, 138
Monterey Jack, 138
mozzarella, 25–26, 31, 64, 98, 121–123, 136, 139, 142–143, 160, 180, 182
Parmesan, 21, 41, 53, 55, 70, 120–124, 126–127, 129–130, 133, 136–137, 142, 173, 175, 180, 198, 202
ricotta, 121–122, 125, 133, 221, 223–224
Romano, 98
substitutions for, 6,7
Swiss, 193
Cheese and Spinach Manicotti, 125
Cheese Lasagna, 121
Cherry Tomatoes with Parsley and Garlic, 46
Chewy Chocolate Brownies, 222
Chicken and Bean Tureen, 150
Chicken and Fresh Vegetable Sauté, 74
Chicken-Apple Sauté, 79
Chicken-Cabbage Soup, 37
Chicken Gumbo, 152
Chicken Picatta, 80
Chicken Puffs, 25
Chicken Salad Supreme, 61
Chicken Salad with Melon, 60
Chicken Scaloppine, 82
Chicken Stew, 155
Chicken Sukiyaki, 75
Chicken Teriyaki, 72
Chicken-Vegetable Stir-Fry, 76
Chicken with Grapes and Mushrooms, 78
Chicken with Mushrooms and Yogurt, 71
Chicken with Pasta and Snow Peas, 82
Chicken Yucatán, 77
Chiles
Dave’s Special Salsa, 166
Green Chile Rice Casserole, 138
Chili and Stews
Boardroom Chili, 156
Cabbage Stew, 153
Caribbean Chili, 157
Chicken and Bean Tureen, 150
Chicken Gumbo, 152
Chicken Stew, 155
Fresh Beef Stew with Vegetables, 159
Garden Chili, 160
Hearty Red Beans and Rice Casserole, 162
Hooks Hot Hollywood Chili, 161
Italian Beef Stew, 158
New Orleans Jambalaya Stew, 155
Seafood Gumbo, 154
Simple Cabbage Stew, 152
Vegetable Medley Stew, 159
Vegetable Stew, 151
see also Entrees
Chilled Fresh Tomato Soup, 28
Chilled Fruit Salad, 219
Chilled Melon Bisque, 32
Chilled Spinach Borscht, 39
Chinese Chicken-Noodle Soup, 34
Chinese Meatless Balls, 144
Chinese Pork and Vegetables, 112
Chinese Shrimp, 92
Chocolate
Buttermilk Chocolate Drops, 223
Chewy Chocolate Brownies, 222
Chocolate Mousse, 221
Creamy Chocolate Cheesecake, 224
Kahlua Chocolate Mousse, 222
Tiramisu, 223
see also Desserts
Chocolate Mousse, 221
Chunky Sweet and Sour Sauce, 168
Coconuts, 217
Coffee, 223
Cold Pasta Primavera, 126
Coleslaw Dijon, 49
Collard greens, 177
Colorful Pasta Salad, 55
Common measurements, 238–241
Conversion Charts, 240–241
Corn
Corn-Rye Bread, 201
Corn Spoon Pudding, 193
Cornbread, 201
Herbed Corn on the Cob, 185
Corn-Rye Bread, 201
Corn Spoon Pudding, 193
Cornbread, 201
Cornish Game Hens with Spicy Rice, 84
Cowgill, David, 166
Crab-Cucumber Slices, 23
Crab-Stuffed Cherry Tomatoes, 21
Cranberries
Apple and Cranberry Acorn Squash, 178
Apple Cranberry Relish, 164
Cream
Mock Sour Cream, 40
sour, substitutions for, 6, 7, 40
whipping, substitutions for, 6
Cream of Broccoli Soup, 41
Creamed Spinach Bake, 175
Creamy Chocolate Cheesecake, 224
Creamy Fettucini with Sun-Dried Tomatoes, 130
Creamy Pasta with Vegetables, 129
Creole Chicken, 70
Creole Pork Chops, 110
Crispy Herbed Chicken, 83
Cuban Beef Pot, 106
Cucumbers
Crab-Cucumber Slices, 23
Fresh Vegetables with Dill Cucumber Dip, 18
Curried Brussels Sprouts, 187
Curried Carrot Soup, 37
Curried Winter Squash Soup, 34
D
Danson, Ted, 81
Dates, 220
Dave’s Special Salsa, 166
Desserts
Ambrosia, 217
Apple Crumble Pie, 212
Banana Bread, 217
Best Banana Pudding, 225
Blueberry Peach Crisp, 218
Buttermilk Chocolate Drops, 223
Cantaloupe Ice, 214
Chewy Chocolate Brownies, 222
Chilled Fruit Salad, 219
Chocolate Mousse, 221
Creamy Chocolate Cheesecake, 224
Honey Fruit Squares, 220
Kahlua Chocolate Mousse, 222
Key Lime Yogurt Pie, 212
Light Orange Cheesecake, 215
Luscious Lemon Bars, 208
No-Bake Bars, 220
Oatmeal-Carrot Bars, 218
Oranges Marsala, 216
Pears Hélène, 213
Pineapple-Banana Milk Shake, 226
Pineapple-Orange Bars, 221
Pineapple-Orange Slush, 211
Raspberry Yogurt Smoothie, 211
Scrumptious Carrot Cake, 216
Sophisticated Strawberries, 208
Strawberry-Lemon Mousse, 209
Summer Strawberry Shortcake, 209
Sweet Nectarines, 210
Tapioca Fruit Pudding, 226
Tiramisu, 223
Very Berry Cardinal, 210
see also Chocolate; Fruits
Dillard-Toone, Peggy, 186
Dilled Cabbage, 185
Dilled Carrot Salad, 51
Dilled Salmon Mousse, 23
Dips
see Appetizers
E
Easy Microwave Vegetables, 170
Easy Spinach Dip, 16
Eggplant
Eggplant Parmesan, 142
Eggplant Salsa, 165
Stuffed Eggplant, 140
Eggplant Parmesan, 142
Eggplant Salsa, 165
English Muffin Loaves, 202
Entrees
Angel Hair Vegetable Medley, 124
Baked Salmon with Carrot-Zucchini Stuffing, 97
Beef Stuffed Peppers, 115
Beef with Broccoli, 109
Bowtie Pasta Portobello, 120
Broccoli-Stuffed Shells, 133
Cheese and Spinach Manicotti, 125
Cheese Lasagna, 121
Chicken and Fresh Vegetable Sauté, 74
Chicken-Apple Sauté, 79
Chicken Picatta, 80
Chicken Scaloppine, 82
Chicken Sukiyaki, 75
Chicken Teriyaki, 72
Chicken-Vegetable Stir-Fry, 76
Chicken with Grapes and
Mushrooms, 78
Chicken with Mushrooms and Yogurt, 71
Chicken with Pasta and Snow Peas, 82
Chicken Yucatán, 77
Chinese Pork and Vegetables, 112
Chinese Shrimp, 92
Cold Pasta Primavera, 126
Cornish Game Hens with Spicy Rice, 84
Creamy Fettucini with Sun Dried Tomatoes, 130
Creamy Pasta with Vegetables, 129
Creole Chicken, 70
Creole Pork Chops, 110
Crispy Herbed Chicken, 83
Cuban Beef Pot, 106
Fillet of Sole with Dill Sauce, 94
Fish Fillets Florentine, 101
Flounder Creole, 104
Fresh Sole Fillets, 94
Fruited Chicken Breasts, 75
Ginger-Orange Beef, 108
Ginger Orange Chicken, 71
Glazed Cornish Hens, 83
Grecian Fish, 98
Grilled Monkfish, 102
Herb-Baked Chicken, 79
Honey-Mustard Rotini and Tuna, 127
Lamb with Fine Herbs, 113
Lee’s Liver and Onions, 111
Lemon Barbecued Shrimp, 90
Lemon Garlic Broiled Shrimp, 91
Lemon Sole Fillets, 96
Lemon Spiked Chicken, 72
Linguine with Shrimp, 132
Linguine with Tomato, Basil, and Capers, 132
Mandarin Orange Chicken with Broccoli, 68
Marinara Sauce, 121
Microwave Fish Fillets, 102
New Orleans Catfish, 103
Orange Asparagus Ziti, 125
Orange Chicken, 69
Paprika Chicken, 80
Parmesan-Yogurt Chicken, 70
Pasta with Clam Sauce, 127
Pasta with Peppers and Parmesan, 126
Patrick’s Coq au Vin, 73
Peachy Chicken, 78
Poached Snapper, 100
Portuguese Beef Rolls, 114
Quick Pineapple Chicken, 69
Red Snapper in Foil, 100
Rhea’s Favorite Turkey Burgers, 87
Salad Burgers on the Grill, 115
Savory Pepper Steak, 108
Scallops Florentine, 101
Seafood Au Gratin, 98
Seafood Casserole, 97
Shrimp Cacciatore, 92
Shrimp Creole, 93
Shrimp Dijon, 90
Shrimp Pierre, 99
Sole with Fresh Tomato Sauce, 95
Sole with Tomatoes, 95
Spaghetti with Spinach and Mushrooms, 124
Steak Stir-Fry, 107
Stuffed Shells with Beef and Tomato Sauce, 120
Summer Pasta with Feta, 128
Swordfish Steaks in Lime-Soy Marinade, 96
Tangy Turkey Meatloaf, 88
Tarragon Chicken, 74
Teriyaki Flounder, 104
Tex/Mex Chicken Fajitas, 81
Tomato Basil Fettuccini, 129
Turkey Breast with Lemon and Cauliflower, 86
Turkey Lasagna, 123
Turkey Polynesian, 85
Vegetable Lasagna, 122
Venetian Liver, 109
Vermicelli with Broccoli, 131
see also Chili and Stews; Meatless Entrees
Exercise
See Physical activity
F
monounsaturated, 6–7
polyunsaturated, 6–7
saturated, 6–7
trans, 6–7
Fat-Free Tartar Sauce, 168
Fillet of Sole with Dill Sauce, 94
Fish
see Seafood
Fish Fillets Florentine, 101
Flounder Creole, 104
Focaccia, 202
Fox, Vivica, 53
Freezing Guidelines, 241
French Onion Soup, 31
Fresh Beef Stew with Vegetables, 159
Fresh Sole Fillets, 94
Fresh Spring Vegetable Soup, 42
Fresh Stir-Fry Mélange, 172
Fresh Vegetables with Dill Cucumber Dip, 18
Fruited Chicken Breasts, 75
apples, 26, 34, 49, 60, 75, 79, 164, 174, 178, 197, 212, 216–217
Apple and Cranberry Acorn Squash, 178
Apple Cranberry Relish, 164
blueberries, 218
Chewy Chocolate Brownies, 222
Chilled Fruit Salad, 219
coconuts, 217
dates, 220
grapes, 49, 59–61, 64, 71, 78, 219
Hot Fruit Kabobs, 26
lemons, 17, 64–65, 72, 90–91, 100–102, 110, 141, 176, 178, 197, 208–209
mangos, 168
oranges, 52, 68–69, 71, 77, 108, 125, 164, 174, 178, 182, 184, 210–211, 215–217, 219, 221, 226
papayas, 219
pears, 213
pineapples, 26, 69, 79, 85, 88, 167, 211, 217, 221, 226
plums, 165
prunes, 220
raisins, 52, 84, 106, 197, 204, 218, 220
Raspberry Yogurt Smoothie, 211
Sophisticated Strawberries, 208
strawberries, 208–210, 221, 224, 226
Summer Fruit Salad with Mozzarella Cheese, 64
Traditional Scones, 204
see also Desserts
G
Garbanzo Bean Salad, 59
Garden Chili, 160
Garden Ratatouille, 170
Gazpacho, 35
Georgia Southern Okra and Tomatoes, 176
Ginger
Butternut Squash with Ginger and Lemon, 176
Ginger-Orange Beef, 108
Ginger Orange Chicken, 71
Ginger Steak Rumaki, 24
Lemon Ginger Carrots, 184
Ginger-Orange Beef, 108
Ginger Orange Chicken, 71
Ginger Steak Rumaki, 24
Grains, 5
Middle East Bulgur Salad, 63
Oatmeal-Carrot Bars, 218
oats, 218
Old-Fashioned Oatmeal Bread, 203
Grapefruits
Spinach and Grapefruit Salad, 47
Grapes
Chicken with Grapes and Mushrooms, 78
Grecian Fish, 98
Greek Zucchini, 171
Green Chile Rice Casserole, 138
Grilled Monkfish, 102
Guacamole, 17
H
Haden, Pat, 214
Harvest Rice, 197
Harvey, Steve, 107
Healthy Hash Browns, 181
Healthy Spinach Dip, 16
Hearty Minestrone, 30
Hearty Red Beans and Rice Casserole, 162
Herb-Baked Chicken, 79
Herbed Brussels Sprouts and Carrots, 188
Herbed Corn on the Cob, 185
Herbed French Bread, 200
Hickory Smoked Barbecue Tofu Ribs, 144
Honey Fruit Squares, 220
Honey-Mustard Rotini and Tuna, 127
Hooks Hot Hollywood Chili, 161
Hooks, Robert, 161
Hot Fruit Kabobs, 26
Hummus, 17
I
Indian Coleslaw, 186
Ingredient Equivalents, 228–238
Italian Beef Stew, 158
J
Julienne Vegetable Salad with Lemon Dressing, 46
K
Kahlua Chocolate Mousse, 222
Kellerman, Sally, 48
Kerns, Joanna, 73
Key Lime Yogurt Pie, 212
Kirsch, 26
L
Lama, Tony, 138
Lamb with Fine Herbs, 113
Leeks
Potato and Leek Soup, 32
Lee’s Liver and Onions, 111
Lemon Barbecued Shrimp, 90
Lemon-Broccoli Salad, 44
Lemon Dressing, 46
Lemon Garlic Broiled Shrimp, 91
Lemon Ginger Carrots, 184
Lemon Pilaf, 197
Lemon Sole Fillets, 96
Lemon Spiked Chicken, 72
Lemons
Butternut Squash with Ginger and Lemon, 176
Lemon Barbecued Shrimp, 90
Lemon Garlic Broiled Shrimp, 91
Lemon Pilaf, 197
Lemon Spiked Chicken, 72
Luscious Lemon Bars, 208
Strawberry-Lemon Mousse, 209
Light Orange Cheesecake, 215
Lightly Stuffed Potatoes, 180
Limes
Key Lime Yogurt Pie, 212
Swordfish Steaks in Lime-Soy Marinade, 96
Linguine with Shrimp, 132
Linguine with Tomato, Basil, and Capers, 132
low-fat Waldorf Salad, 49
Lunden, Joan, 77
Luscious Lemon Bars, 208
M
Majors, Lee, 111
Mandarin Orange Chicken with Broccoli, 68
Mangos, 168
Marinara Sauce, 121
Marinated Beef and Pasta Salad, 56
Marinated Black Bean Salad, 58
Marinated Carrots, 183
Market Day Soup, 36
Mashed Carrots and Turnip, 183
Mashed Potatoes with Onions, 180
Mayonnaise
substitutions for, 7
Measurements, common, 238–241
Meatless Entrees
Avocado Rolls, 141
Broccoli Quiche, 139
Cauliflower Quiche, 139
Chinese Meatless Balls, 144
Eggplant Parmesan, 142
Green Chile Rice Casserole, 138
Hickory Smoked Barbecue Tofu Ribs, 145
Marinara Sauce, 121
Mixed Vegetable Curry, 147
New Age Pizza, 136
Ratatouille Pizza, 136
Sesame Kebobs, 147
Stuffed Eggplant, 140
Stuffed Peppers, 140
Thanksgiving Tofu Turkey and Stuffing, 145
Vegetable Strata, 137
Vegetarian Cabbage Rolls with Brown Rice, 143
see also Entrees; Pastas
Meats
lamb, 113
sausage, 36
see also Beef; Pork
Melons
Chicken Salad with Melon, 60
Metric Measurements, 239–241
Mexican Chicken Salad, 61
Microwave Fish Fillets, 102
Microwave Garden Trio, 171
Middle East Bulgur Salad, 63
Milk
whole, substitutions for, 7
Miller-Palmore, Debbie, 123
Minestrone Salad, 58
Mixed Vegetable Curry, 146
Mock Sour Cream, 40
Moscow Borscht, 39
Moses, Edwin, 113
Mozzarella-Vegetable Canapes, 26
Mushrooms
Chicken with Grapes and Mushrooms, 78
Chicken with Mushrooms and Yogurt, 71
Spaghetti with Spinach and Mushrooms, 124
Spinach-Mushroom Salad, 47
Stuffed Mushroom Caps, 25
N
Napa Oriental Slaw, 50
Nectarines
Fresh Sole Fillets, 94
Sweet Nectarines, 210
New Age Pizza, 136
New England Seafood Chowder, 33
New Orleans Catfish, 103
New Orleans Jambalaya Stew, 155
New Potato Salad, 54
No-Bake Bars, 220
Nuts
Almond Chicken Salad, 59
substitutions for, 6
O
Oatmeal-Carrot Bars, 218
Oils
substitutions for, 7
Okra
Georgia Southern Okra and Tomatoes, 176
Old-Fashioned Oatmeal Bread, 203
Old Fashioned Rice Salad, 62
Onions
French Onion Soup, 31
Lee’s Liver and Onions, 111
Orange Asparagus Ziti, 125
Orange Chicken, 69
Orange Salad, 52
Oranges
Carrot and Orange Salad, 52
Ginger-Orange Beef, 108
Ginger Orange Chicken, 71
Light Orange Cheesecake, 215
Mandarin Orange Chicken with Broccoli, 68
Orange Asparagus Ziti, 125
Orange Chicken, 69
Orange Salad, 52
Oranges Marsala, 216
Parsnips in Orange Sauce, 182
Pineapple-Orange Bars, 221
Pineapple-Orange Slush, 211
Oranges Marsala, 216
Oriental Shrimp, 20
Oriental Snow Pea Stir-Fry, 177
Oriental Spinach Soup, 29
Oven French Fries, 179
Oysters Rockefeller, 22
P
Papayas, 219
Paprika Chicken, 80
Parmesan-Yogurt Chicken, 70
Parsley Potatoes, 179
Parsnips in Orange Sauce, 182
Pasta with Clam Sauce, 127
Pasta with Peppers and Parmesan, 126
Pastas
Angel Hair Vegetable Medley, 124
Bowtie Pasta Portobello, 120
Broccoli-Noodle Casserole, 192
Broccoli Pasta Salad, 45
Broccoli-Stuffed Shells, 133
Cheese and Spinach Manicotti, 125
Cheese Lasagna, 121
Chicken with Pasta and Snow Peas, 82
Chinese Chicken-Noodle Soup, 34
Cold Pasta Primavera, 126
Colorful Pasta Salad, 55
Creamy Fettucini with Sun-Dried Tomatoes, 130
Creamy Pasta with Vegetables, 129
Honey-Mustard Rotini and Tuna, 127
Linguine with Shrimp, 132
Linguine with Tomato, Basil, and Capers, 132
Marinara Sauce, 121
Marinated Beef and Pasta Salad, 56
Minestrone Salad, 58
Orange Asparagus Ziti, 125
Paprika Chicken, 80
Pasta with Clam Sauce, 127
Pasta with Peppers and Parmesan, 126
Spaghetti with Spinach and Mushrooms, 124
Stuffed Shells with Beef and Tomato Sauce, 120
Summer Pasta with Feta, 128
Tomato Basil Fettuccini, 129
Tuna Pasta Salad, 63
Turkey Lasagna, 123
types of, 118–119
Vegetable Lasagna, 122
Vegetable Soup with Pasta, 29
Vermicelli with Broccoli, 131
Winter Soup, 33
see also Entrees; Meatless Entrees
Patrick’s Coq au Vin, 73
Peaches
Blueberry Peach Crisp, 218
Peachy Chicken, 78
Pineapple, Peach, and Jalapeño Salsa, 167
Peachy Chicken, 78
Peanut butter, 220
Pears Hélène, 213
Peas
Asparagus and Pea Soup, 35
Chicken with Pasta and Snow Peas, 82
Oriental Snow Pea Stir-Fry, 177
Split Pea and Barley Soup, 30
Split Pea Soup, 31
Turnip, Turkey, and Pea Soup, 38
Wild Rice and Black-Eyed Pea Salad, 62
see also Beans
Peppers
Beef Stuffed Peppers, 115
Pasta with Peppers and Parmesan, 126
Stuffed Peppers, 140
Perfect Caesar Salad, 53
Perlman, Rhea, 87
Pineapple-Banana Milk Shake, 226
Pineapple-Orange Bars, 221
Pineapple-Orange Slush, 211
Pineapple, Peach, and Jalapeño Salsa, 167
Pineapples
Pineapple-Banana Milk Shake, 226
Pineapple-Orange Bars, 221
Pineapple-Orange Slush, 211
Pineapple, Peach, and Jalapeño Salsa, 167
Quick Pineapple Chicken, 69
Plums, 165
Poached Snapper, 100
Polynesian Crab, 22
Pork
Black Beans and Rice, 195
Chinese Pork and Vegetables, 112
Creole Pork Chops, 110
Hearty Red Beans and Rice Casserole, 162
lean, 6–7
Market Day Soup, 36
Split Pea and Barley Soup, 30
Split Pea Soup, 31
Portuguese Beef Rolls, 114
Potato and Leek Soup, 32
Potatoes
Baked Potato Chunks with Garlic, 181
Bourbon Orange Sweet Potatoes, 174
Healthy Hash Browns, 181
Lightly Stuffed Potatoes, 180
Mashed Potatoes with Onions, 180
New Potato Salad, 54
Oven French Fries, 179
Parsley Potatoes, 179
Potato and Leek Soup, 32
Sweet Potato Biscuits, 203
Sweet Potatoes with Apples, 174
Twice-Baked Spinach Potatoes, 178
see also Yams
Prunes, 220
Pumpkin Oat Muffins, 204
Pumpkins
Pumpkin Oat Muffins, 204
Purple Cabbage, 187
Q
Quick Green Bean Bake, 182
Quick Pineapple Chicken, 69
R
Radishes, 42
Raspberries
Raspberry Yogurt Smoothie, 211
Raspberry Yogurt Smoothie, 211
Ratatouille Pizza, 136
Ratzenberger, John, 99
Red Snapper in Foil, 100
Relishes and Salsas
Apple Cranberry Relish, 164
Chunky Sweet and Sour Sauce, 168
Dave’s Special Salsa, 166
Eggplant Salsa, 165
Fat-Free Tartar Sauce, 168
Pineapple, Peach, and Jalapeño Salsa, 167
Sun-Dried Tomato Dip, 167
Sweet Corn Relish, 164
Tangy Plum Relish, 165
see also Appetizers
Rhea’s Favorite Turkey Burgers, 87
Ribeiro, Alfonso, 219
Rice
Black Bean, Rice, and Chicken Salad, 54
Black Beans and Rice, 195
Brazilian Rice, 198
Brown Rice Pilaf, 196
Green Chile Rice Casserole, 138
Harvest Rice, 197
Hearty Red Beans and Rice Casserole, 162
Old Fashioned Rice Salad, 62
Risotto Primavera, 198
Shrimp Fried Rice, 194
Turkish Tomatoes and Rice, 195
Vegetarian Cabbage Rolls with Brown Rice, 143
Wild Rice and Black-Eyed Pea Salad, 62
Wild Rice and Brussels Sprouts, 196
Wild Rice Salad, 65
Risotto Primavera, 198
S
Salad Burgers on the Grill, 115
Salad Niçoise, 57
Salads
Almond Chicken Salad, 59
Black Bean, Rice and Chicken Salad, 54
Black-Eyed Peas Vinaigrette, 55
Broccoli Pasta Salad, 45
Broccoli-Vegetable Salad, 45
Carrot and Orange Salad, 52
Cherry Tomatoes with Parsley and Garlic, 46
Chicken Salad Supreme, 61
Chicken Salad with Melon, 60
Coleslaw Dijon, 49
Colorful Pasta Salad, 55
Dilled Carrot Salad, 51
Garbanzo Bean Salad, 59
Lemon-Broccoli Salad, 44
Lemon Dressing, 46
low-fat Waldorf Salad, 49
Marinated Beef and Pasta Salad, 56
Marinated Black Bean Salad, 58
Mexican Chicken Salad, 61
Middle East Bulgur Salad, 63
Minestrone Salad, 58
Napa Oriental Slaw, 50
New Potato Salad, 54
Old Fashioned Rice Salad, 62
Orange Salad, 52
Perfect Caesar Salad, 53
Salad Niçoise, 57
Spinach and Grapefruit Salad, 47
Spinach-Mushroom Salad, 47
Spinach Salad Supreme, 48
Springtime Chicken Salad, 60
Summer Fruit Salad with Mozzarella Cheese, 64
Summertime Shrimp Salad, 64
Traditional Broccoli Salad, 44
Tuna Pasta Salad, 63
White Bean, Red Onion, and Tomato Salad, 56
Wild Rice and Black-Eyed Pea Salad, 62
Wild Rice Salad, 65
Yogurt Tomato Salad, 50
Salmon
Baked Salmon with Carrot-Zucchini Stuffing, 97
Dilled Salmon Mousse, 23
Salmon Slices with Lime Juice and Basil, 19
Salmon Slices with Lime Juice and Basil, 19
Salsa
see Relishes and Salsas
Sausage, 36
Savory Pepper Steak, 108
Scallop Ceviche, 20
Scallops Florentine, 101
Scrumptious Carrot Cake, 216
Seafood, 7
Baked Salmon with Carrot-Zucchini Stuffing, 97
Chinese Shrimp, 92
Crab-Cucumber Slices, 23
Crab-Stuffed Cherry Tomatoes, 21
crawfish, 98
Dilled Salmon Mousse, 23
Fillet of Sole with Dill Sauce, 94
Fish Fillets Florentine, 101
flounder, 104
Flounder Creole, 104
Fresh Sole Fillets, 94
Grecian Fish, 98
Grilled Monkfish, 102
grouper, 98
Honey-Mustard Rotini and Tuna, 127
Hooks Hot Hollywood Chili, 161
Lemon Barbecued Shrimp, 90
Lemon Garlic Broiled Shrimp, 91
Lemon Sole Fillets, 96
Linguine with Shrimp, 132
Microwave Fish Fillets, 102
monkfish, 102
New England Seafood Chowder, 33
New Orleans Catfish, 103
Orange Asparagus Ziti, 125
Oriental Shrimp, 20
oysters, 22
Oysters Rockefeller, 22
Poached Snapper, 100
Polynesian Crab, 22
Red Snapper in Foil, 100
Salad Niçoise, 57
Salmon Slices with Lime Juice and Basil, 19
Scallop Ceviche, 20
Scallops Florentine, 101
Seafood Au Gratin, 98
Seafood Casserole, 97
Seafood Gumbo, 154
shrimp, 20, 64, 90–92, 97–99, 125, 132, 154, 194
Shrimp Cacciatore, 92
Shrimp Creole, 93
Shrimp Dijon, 90
Shrimp Fried Rice, 194
Shrimp Pierre, 99
Sole with Fresh Tomato Sauce, 95
Sole with Tomatoes, 95
Summertime Shrimp Salad, 64
swordfish, 96
Swordfish Steaks in Lime-Soy Marinade, 96
Tasty Tuna Dip, 19
Teriyaki Flounder, 104
Tuna Cheese Soufflés, 21
Tuna Pasta Salad, 63
Seafood Au Gratin, 98
Seafood Casserole, 97
Seafood Gumbo, 154
Sesame Kebobs, 147
Shopping list, 10–11
Shrimp Cacciatore, 92
Shrimp Creole, 93
Shrimp Dijon, 90
Shrimp Fried Rice, 194
Shrimp Pierre, 99
Side Dishes
Black Beans and Rice, 195
Brazilian Rice, 198
Broccoli-Noodle Casserole, 192
Brown Rice Pilaf, 196
Corn Spoon Pudding, 193
Harvest Rice, 197
Lemon Pilaf, 197
Risotto Primavera, 198
Shrimp Fried Rice, 194
Three Bean Casserole, 194
Turkish Tomatoes and Rice, 195
Wild Rice and Brussels Sprouts, 196
Simple Cabbage Stew, 152
Simpson, Shayla, 225
Sole with Fresh Tomato Sauce, 95
Sole with Tomatoes, 95
Sophisticated Strawberries, 208
Soups
Asparagus and Pea Soup, 35
Bean and Basil Soup, 41
Black Bean Soup, 40
Chicken-Cabbage Soup, 37
Chilled Fresh Tomato Soup, 28
Chilled Melon Bisque, 32
Chilled Spinach Borscht, 39
Chinese Chicken-Noodle Soup, 34
Cream of Broccoli Soup, 41
Curried Carrot Soup, 37
Curried Winter Squash Soup, 34
French Onion Soup, 31
Fresh Spring Vegetable Soup, 42
Gazpacho, 35
Hearty Minestrone, 30
Market Day Soup, 36
Mock Sour Cream, 40
Moscow Borscht, 39
New England Seafood Chowder, 33
Oriental Spinach Soup, 29
Potato and Leek Soup, 32
Split Pea and Barley Soup, 30
Split Pea Soup, 31
substitutions for, 13
Tomato-Zucchini Soup, 28
Turnip, Turkey, and Pea Soup, 38
Vegetable Soup with Pasta, 29
White Bean and Spinach Soup, 38
Winter Soup, 33
Spaghetti with Spinach and Mushrooms, 124
Spiced Asparagus Vinaigrette, 189
Spices, 7
Spinach
Cheese and Spinach Manicotti, 125
Chilled Spinach Borscht, 39
Creamed Spinach Bake, 175
Easy Spinach Dip, 16
Fish Fillets Florentine, 101
Healthy Spinach Dip, 16
Oriental Spinach Soup, 29
Scallops Florentine, 101
Spaghetti with Spinach and Mushrooms, 124
Spinach and Grapefruit Salad, 47
Spinach-Mushroom Salad, 47
Spinach Salad Supreme, 48
Tomatoes Florentine, 173
Twice-Baked Spinach Potatoes, 178
White Bean and Spinach Soup, 38
Spinach and Grapefruit Salad, 47
Spinach-Mushroom Salad, 47
Spinach Rockefeller, 175
Spinach Salad Supreme, 48
Split Pea and Barley Soup, 30
Split Pea Soup, 31
Springtime Chicken Salad, 60
Squash
Apple and Cranberry Acorn Squash, 178
Butternut Squash with Ginger and Lemon, 176
Curried Winter Squash Soup, 34
Steak Stir-Fry, 107
Steamed Vegetables, 172
Steenburgen, Mary, 193
Stir-Fried Sesame Broccoli, 188
Strawberries
Sophisticated Strawberries, 208
Strawberry-Lemon Mousse, 209
Summer Strawberry Shortcake, 209
Strawberry-Lemon Mousse, 209
Stuffed Eggplant, 140
Stuffed Mushroom Caps, 25
Stuffed Peppers, 140
Stuffed Shells with Beef and Tomato Sauce, 120
Substitutions, recipe, 6, 7, 9
Summer Fruit Salad with Mozzarella Cheese, 64
Summer Pasta with Feta, 128
Summer Strawberry Shortcake, 209
Summertime Shrimp Salad, 64
Sun-Dried Tomato Dip, 167
Supplements, 4
Sweet Corn Relish, 164
Sweet Monkey Bread, 205
Sweet Nectarines, 210
Sweet Potato Biscuits, 203
Sweet potatoes
see Yams
Sweet Potatoes with Apples, 174
Swordfish Steaks in Lime-Soy
Marinade, 96
T
Tahini, 17
Tangy Plum Relish, 165
Tangy Turkey Meatloaf, 88
Tapioca Fruit Pudding, 226
Tarragon Chicken, 74
Tasty Tuna Dip, 19
Temperature conversions, 239–240
Tender-Crisp Broccoli and Carrots, 189
Teriyaki Flounder, 104
Tex/Mex Chicken Fajitas, 81
Thanksgiving Tofu Turkey and Stuffing, 145
Three Bean Casserole, 194
Tiramisu, 223
Tofu
Hickory Smoked Barbecue Tofu Ribs, 144
Thanksgiving Tofu Turkey and Stuffing, 145
Tomato Basil Fettuccini, 129
Tomato Wedges Provençal, 173
Tomato-Zucchini Soup, 28
Tomatoes
Cherry Tomatoes with Parsley and Garlic, 46
Chilled Fresh Tomato Soup, 28
Crab-Stuffed Cherry Tomatoes, 21
Creamy Fettucini with Sun Dried Tomatoes, 130
Georgia Southern Okra and
Tomatoes, 176
Linguine with Tomato, Basil, and Capers, 132
Marinara Sauce, 121
New Age Pizza, 136
Ratatouille Pizza, 136
Sole with Fresh Tomato Sauce, 95
Sole with Tomatoes, 95
Stuffed Shells with Beef and Tomato Sauce, 120
Sun-Dried Tomato Dip, 167
Tomato Basil Fettuccini, 129
Tomato-Zucchini Soup, 28
Tomatoes Florentine, 173
Turkish Tomatoes and Rice, 195
White Bean, Red Onion, and Tomato Salad, 56
Yogurt Tomato Salad, 50
Tomatoes Florentine, 173
Traditional Broccoli Salad, 44
Traditional Scones, 204
Tuna
Honey-Mustard Rotini and Tuna, 127
Tasty Tuna Dip, 19
Tuna Cheese Soufflés, 21
Tuna Pasta Salad, 63
see also Seafood
Tuna Cheese Soufflés, 21
Tuna Pasta Salad, 63
Turkey
see Poultry
Turkey Breast with Lemon and Cauliflower, 86
Turkey Lasagna, 123
Turkey Polynesian, 85
Turkish Tomatoes and Rice, 195
Turnip, Turkey, and Pea Soup, 38
Turnips
Mashed Carrots and Turnip, 183
Turnip, Turkey, and Pea Soup, 38
Twice-Baked Spinach Potatoes, 178
V
Vaughn, Lyn, 93
Vegetable Lasagna, 122
Vegetable Medley Stew, 159
Vegetable Soup with Pasta, 29
Vegetable Stew, 151
Vegetable Strata, 137
Apple and Cranberry Acorn Squash, 178
artichoke hearts, 95
asparagus, 35, 42, 125, 171–172, 189, 198
Baked Potato Chunks with Garlic, 181
bamboo shoots, 177
beets, 39
Black Beans and Rice, 195
Bourbon Orange Sweet Potatoes, 174
broccoli, 41, 44–45, 58, 68, 109, 126, 129, 131, 133, 137, 139, 147, 151, 170, 188–189, 192
Brussels sprouts, 187–188, 196
Butternut Squash with Ginger and Lemon, 176
cabbage, 30, 37, 39, 49–50, 112, 143, 152–153, 159, 177, 185–187, 198
Cabbage and Greens, 177
carrots, 29–31, 37–42, 45–46, 49–52, 55, 58, 65, 73, 94, 97, 108, 112, 114, 125, 132, 141, 143, 146, 150–151, 153, 155, 158–159, 170, 172, 175, 177, 183–186, 188–189, 197, 216, 218
Carrots with Herbs, 184
cauliflower, 86, 129, 139, 146, 151, 170
celery, 20, 23, 37, 45, 49, 59–63, 65, 70, 75, 79, 93, 97–98, 107, 112, 132, 145, 150, 153–155, 158–159, 161, 165, 172, 176, 194, 196–197
Cherry Tomatoes with Parsley and Garlic, 46
corn, 49, 62, 152, 156, 185, 193, 201
Creamed Spinach Bake, 175
cucumbers, 18, 23, 35, 39, 45, 50–51, 62–63, 127
Curried Brussels Sprouts, 187
Dilled Cabbage, 185
Easy Microwave Vegetables, 170
eggplant, 136, 140, 142, 165, 170
Fresh Spring Vegetable Soup, 42
Fresh Stir-Fry Mélange, 172
Fresh Vegetables with Dill Cucumber Dip, 18
Garden Ratatouille, 170
Georgia Southern Okra and Tomatoes, 176
Greek Zucchini, 171
Healthy Hash Browns, 181
Herbed Brussels Sprouts and Carrots, 188
Herbed Corn on the Cob, 185
Indian Coleslaw, 186
Julienne Vegetable Salad with Lemon Dressing, 46
Lemon Ginger Carrots, 184
Lightly Stuffed Potatoes, 180
Marinated Carrots, 183
Mashed Carrots and Turnip, 183
Mashed Potatoes with Onions, 180
Microwave Garden Trio, 171
Mozzarella-Vegetable Canapes, 26
mushrooms, 25, 30, 47, 71–76, 78, 80, 92, 98, 100, 107–108, 120, 122, 124, 129, 137, 140, 145–147, 156, 158, 160–161, 170–172, 175, 182, 192, 196, 198
onions, 20–24, 26, 28, 29–31, 33, 35–41, 44, 46, 49–51, 54–56, 58–59, 62–65, 67–71, 73, 75, 79–82, 88, 90, 92–94, 98–99, 101–104, 106–112, 114–115, 120–123, 130, 132, 136–137, 139, 142–146, 150–156, 158–162, 164, 166, 168, 170–173, 176, 180–182, 184–185, 187, 189, 194–198
Oriental Snow Pea Stir-Fry, 177
Oven French Fries, 179
Parsley Potatoes, 179
parsnips, 182
Parsnips in Orange Sauce, 182
peppers, 29, 35, 40, 45, 54, 58, 59, 61–62, 65, 69–70, 74–76, 79, 81, 92–93, 97–98, 104, 106, 108, 115, 126–127, 130, 136–137, 139, 141, 145–146, 150, 152, 154–155, 157, 161–162, 165–167, 170, 172, 176–177, 194–195
pickles, 62
potatoes, 29, 32–33, 37, 39, 41, 48, 54, 57, 106, 146, 153, 155, 158–159, 174, 178–181
Purple Cabbage, 187
Quick Green Bean Bake, 182
radishes, 42
scallions, 25, 34, 45, 48, 57, 61, 96, 125–126, 132, 140–141, 145, 155, 167, 175
Spiced Asparagus Vinaigrette, 189
spinach, 16, 22, 29, 38–39, 47–48, 101, 115, 124–125, 173, 175, 178
Spinach Rockefeller, 175
Steamed Vegetables, 172
Stir-Fried Sesame Broccoli, 188
Sweet Potatoes with Apples, 174
Tender-Crisp Broccoli and Carrots, 189
tomatoes, 20–21, 28, 35–38, 45–46, 50, 56, 63, 70–71, 76, 81, 92–93, 95, 98, 100, 102, 104, 108, 114–115, 120–123, 126, 128–130, 132, 136, 140, 142–143, 150, 152–162, 165–167, 170–173, 175–176, 194–195, 198
Tomato Wedges Provençal, 173
Tomatoes Florentine, 173
Twice-Baked Spinach Potatoes, 178
Vegetable Medley Stew, 159
Vegetable Soup with Pasta, 29
Vegetarian Cabbage Rolls with Brown Rice, 143
zucchini, 28, 46, 55, 58, 76, 94, 97, 124, 136, 151, 160, 170–171
see also Side Dishes
Vegetarian Cabbage Rolls with
Brown Rice, 143
Venetian Liver, 109
Vermicelli with Broccoli, 131
Very Berry Cardinal, 210
W
White Bean and Spinach Soup, 38
White Bean, Red Onion, and Tomato Salad, 56
Whole grains, 5
Whole-Wheat Rolls, 205
Wild Rice and Black-Eyed Pea Salad, 62
Wild Rice and Brussels Sprouts, 196
Wild Rice Salad, 65
Wilson, Nancy, 131
Winter Soup, 33
Wonton wrappers, 141
Y
Yams
Bourbon Orange Sweet Potatoes, 174
Sweet Potato Biscuits, 203
Sweet Potatoes with Apples, 174
see also Potatoes
Yogurt
Chicken with Mushrooms and Yogurt, 71
Key Lime Yogurt Pie, 212
Parmesan-Yogurt Chicken, 70
Raspberry Yogurt Smoothie, 211
Yogurt Tomato Salad, 50
Yogurt Tomato Salad, 50
Z
Zucchini
Baked Salmon with Carrot-Zucchini Stuffing, 97
Greek Zucchini, 171
Tomato-Zucchini Soup, 28