500 400-Calorie Recipes by Logue, Dick -- Read -- Imperial Library of Trantor

Index

Cover Title Page Dedication Contents Introduction: Why 400-Calorie Recipes? Chapter 1: Changing the Way You Think about What You Eat Chapter 2: A Few Basic Building Blocks

A Peppercorn Ranch Dressing That You Can Actually Eat Creamy Asian Salad Dressing Fruity Orange Yogurt Dressing Lower Fat Balsamic Vinaigrette No Fat at All Balsamic Sun-Dried Tomato Dressing Reduced Fat Italian Dressing Yes You Can Have Blue Cheese Dressing Low Fat, Low Calorie Cream Cheese Substitute Reduced Fat Baking Mix Reduced Fat Pesto

Chapter 3: Traditional Breakfasts

Fill Yourself Up but Not Out Breakfast Casserole Ham and Egg Casserole Asparagus Omelet and Citrus Salad Ready to Ride the Range Breakfast Breakfast Enchiladas for Family and Guests Easy, Tasty, Filling Breakfast Strata Breakfast Quesadilla Cheese and Vegetable Frittata Tortillas for Breakfast Chile Relleno Casserole Not Exactly Eggs Benedict Fancy Baked Egg Scramble Fiesta Eggs Breakfast in a Pocket Spinach and Bacon Special Spinach and Mushroom Quiche with Spinach Salad Apple Strata Baked French Toast Strawberry Dream Pancakes Strawberry Banana Three Ways Breakfast Breakfast Fruit (with Some Cereal) Hot Fruit and Nut Cereal Stuffed Cantaloupe Cherry Parfait Breakfast in Paradise Smoothies Dreamcicle Smoothie Mixed Fruit Smoothie Full of Fruit Healthy Shake Tropical Smoothie

Chapter 4: New Ways to Think about Breakfast

And Why Not Shrimp for Breakfast? California Breakfast Sandwich Broccoli for Breakfast? Fill Up on Crustless Bacon Quiche Full of Veggies Frittata Quiche Mexican Style Fried Rice Omelet Eggplant Omelet Eggplant Frittata Egg Muffins “Did You Say Fish Omelet?” Curried Eggs Couscous with Egg and Cheese Corned Beef Hash Pie Black Bean and Spinach Breakfast Burrito Break Your Fast Vegetable Pie Black Bean Burrito Herbed Cheese and Tomato Bagel Asparagus and Poached Eggs on Toast Zucchini Quiche Zucchini Pancakes Spinach Soufflé Scrambled Eggs and Corn with Bacon Potato Pancakes Potato Pancake Breakfast Not What You Are Thinking Zucchini Casserole Mexican Egg Breakfast Italian Eggs Paris Sidewalk Cafe Quiche Lorraine Salmon Asparagus Deluxe Quesadillas with Fruit Salsa Baked Stuffed Peaches Cinnamon Apple Omelet Fill Yourself for Fall Apple and Sausage Quiche Bacon and Eggs . . . and Apples? Colorful Fruit Salad Banana Breakfast Splits Dessert for Breakfast Ambrosia Oat Baked Apples Get You through the Morning Couscous Cereal with Fruit Peach Melba Smoothie Cranberry Orange Smoothie Peanut Butter Banana Milk Shake

Chapter 5: Lunches and Light Meals

Antipasto Supper Salad Asian Beef and Barley Salad to Keep You from Being Hungry in an Hour Asian Chicken Pasta Salad Chicken Chef’s Salad Citrus and Avocado Chicken Salad Colorful Chickpea, Chicken, and Rice Salad Cool and Curried Rice Salad Fiesta Salad French Style Bean Salad He Went to Paris (for This Nicoise Salad) Italian Dinner Salad Italian Salad Meal Meal on a Plate Chicken Caesar Salad Mediterranean Chicken Rice Salad Mega Waldorf Salad with Chicken and Blue Cheese Dressing Not 400-Calorie Strawberry Spinach Salad Pasta, White Bean, and Tuna Salad Tuna and Pasta Salad More than the Usual Shrimp Remoulade Ziti Salmon Salad Black Bean Taco Salad Hot Chinese Chicken Salad Mediterranean Roast Beef Salad Sweet Treat Chinese Chicken Salad Chicken Kabobs with Chickpea Salad Chicken Zucchini Pie Tomatoes Stuffed with Goodness Chicken in a Pot Italian Veggie Noodles Thai Noodle Bowl Better BLT Turkey and Avocado Wrap Tuna Garden Wrap Tasty Tuna Wrap Hail Caesar Turkey Wrap

Chapter 6: Dinners: Chicken and Turkey

Honey Fried Chicken Dinner Creamy Pasta with Chicken and Vegetables Pasta with Chicken and Broccoli Really Low in Calories Chicken Shepherd’s Pie Chicken and Stuffing Bake Fit for Chicken à la King Barbecue Chicken Dinner Stuffed Zucchini To Die for Chicken with Avocado and Tomato Crispy Chicken and Garlicky Collards Kickin’ Chicken Stew Easy Fix Chicken and Bean Skillet French Country Chicken Cassoulet Healthy French Chicken Stew Go to Italy Tonight with Chicken Breast Cacciatore Pesto Chicken and Pasta Home-Style Italian Chicken Spaghetti Pie Mexican Chicken and Black Beans Skillet Meal Mole Tostadas Lower Calorie Chicken Fajitas Enchiladas Verde Casserole Old Mexico Chicken and Rice Meal Spanish Chicken Classic Spanish Arroz Con Pollo, and Then Some Full of Flavor Greek Salad Greek Mousaka Cajun Chicken and Sausage Jambalaya Cajun Chicken and Rice Cantonese Chicken Stir-Fry Chicken with Snow Peas and Broccoli Sure You Can Have Fried Rice Sweet and Sour Chicken Chicken in Orange Sauce Easy Baked Chicken Egg Foo Young (Just Like at the Mall) Bourbon Chicken You Can Have (and Love) Chicken Lo Mein Traditional Sweet and Sour Chicken Chinese Chicken Pasta Stir-Fry Cook All Day, Fill You All Night Chicken Curry Easy Slow Cooker Curry Chicken and Chickpea Curry Low Calorie Turkey Meat Loaf Meal Turkey and Barley Stuffed Green Peppers Fill Yourself Up on Thai Turkey Black Eyed Peas and Rice Salad

Chapter 7: Dinners: Beef

Easy Creamy Beef and Vegetables Cheeseburger Pie Bar B Que Meat Loaf Sirloin Steak with Golden Fried Zucchini Low Fat Smothered Steak with Noodles Wine Sauced Steak Pure Comfort Beef and Barley Casserole Squash That Hamburger Hamburger Vegetable Skillet Stuffed Red Peppers Better for You Beef Stroganoff Beef with Asparagus and Mushrooms Better Than Traditional Beef Stew European Beef Stew Beef Stew Hungarian Style Flavorful Beef Stew with Root Vegetables Pot Roast New Orleans Style Beef and Cabbage Stew Mostly Eggplant Stew Healthy, Hearty Roast Beef Hash Oven Smoked Roast Low Fat Italian Steak with Pasta Layered Spaghetti Bake Ultimate Pasta One Dish Lasagna Pie Southwestern Beef with Chili Dumplings Southwestern Beef Stew Mexican Stacks Fajita Tacos Mexican Beef Stew Easy Slow Cooker Enchiladas Casserole Mexican Steak Salad Shout Olé for Mexican Beef Stew Spanish Steak and Vegetables Beef and Peppers German Style Beef Stew Burgundy Easy to Fix, Easy on Your Diet Beef Burgundy Bulgogi Sweet and Sour Beef Stir-Fried Beef and Spinach Steak and Vegetable Stir-Fry Grilled Soy and Ginger Flank Steak with Vegetables Asian Pot Roast and Veggies Beef and Tomato Curry (Plus Other Good Stuff) Not Your Irish Corned Beef and Cabbage

Chapter 8: Dinners: Pork

Down Home Southern Stuffed Pork Chops and Sweet Potatoes Barbecued Pork Chops Plate All In One Pork Chop Skillet Italian Pork Chops Touch of the South Bourbon Pork Chops Creole Pork Chops Pork and Squash Packets on the Grill Cowboy Skillet of Pork Chops and Beans Not Your Usual Pork Chop and Red Cabbage Skillet Apple Cranberry Stuffed Pork Roast with Sweet Potatoes Greek Gods Pork Loin Glazed Pork Roast with Vegetables Pork Roast with Apples and Potatoes and Other Good Stuff Lechon Asado Roast Pork Latin Style Pork and Potatoes Very Low Calorie Roast Pork Tenderloin and Vegetables Meal Pork Tenderloin with Cabbage and Apple Slaw Sweet and Sour Pork Tenderloin Pork Stroganoff with All the Trimmings Pork and Chickpea Stir-Fry Stuffed Acorn Squash Cabbage Casserole Easy Does It Pork Stew Take Me to Jamaica Pork Stew Spicy Green Chili Pork Southwestern Black Bean and Pork Stew Chinese Shredded Pork and Cabbage Chinese Pork Stir-Fry Pork Loin Roast with Asian Vegetables Pork and Apple Curry Old World Smoked Sausage Stew Full of Goodness Split Pea Soup with Ham Pasta with Ham and Vegetables Ham Stuffed Eggplant Russian Vegetable Soup Full Meal, Full You, Barley Salad You Can Have a Little Lamb and Vegetable Stew

Chapter 9: Dinners: Fish and Seafood

Oven Fried Fish Not Your Mama’s Tuna Casserole More Like Your Mama’s Tuna Casserole (Only Better and Easier) Fish and Wine Sauced Pasta Creamed Fish Fillets with Shrimp Sauce Catfish Parmesan Broccoli Fish Bake Tuna Noodle (And Broccoli) Bake Tuna Broccoli Rollups Pasta with Fish and Vegetables Salmon with Mediterranean Relish Salmon, Vegetables, and Everything in One Packet Spice It Up, Fill You Up Catfish Creole Quick Tuna Gumbo Salmon and Vegetables Teriyaki Sweet Spicy Fish Teriyaki Fish with Rice and Broccoli Salmon and Pasta Caesar Salad Fish Mexicali Tuscan Shrimp with White Beans Roasted Shrimp and Peppers Shrimp Tacos with Citrus Cabbage Slaw Shrimp Pasta Salad Shrimp Fried Rice Seafood Continental Greek Shrimp Bake Seafood Alfredo That You Can Eat Shrimp Pasta Primavera Crab Salad in Zucchini Bowls Crawfish Pie Oven Fish Chowder Quick and Easy Salmon Stew Salmon and Peanut Butter Stew Fisherman’s Pride Stew Thick and Rich Fish Chowder Alaska Salmon Chowder Full of Seafood Cioppino Warm You Up Fish Stew Asian Fish Soup Thai Fish Soup

Chapter 10: Dinners: Vegetarian

Meal in a Potato A Little Different Stuffed Pepper Stuffed Tomatoes Vegetable Noodle Bake Stuffed Cabbage Fingers Savory Lentil Pie Marinated Vegetable Salad Great Grilled Vegetable Meal Good for You Good Tasting Veggie Rice Dinner Eggplant Zucchini Casserole Zucchini Corn Casserole Zippy Stuffed Eggplant Warm Bean and Pasta Toss Veggie Burgers You Can Love Vegetarian Stuffed Zucchini Vegetarian Stroganoff Vegetarian Skillet Meal Vegetarian Rice Skillet Did I Say Tofu Quiche? Dinner in a Dish Artichoke Pie Black Bean and Zucchini Quesadilla Tamale Pie Taco Buffet Veggie Burritos Bean and Guacamole Burritos 10 Layer Taco Dinner Pizza Salad, Now There’s a Combination Italian Oven Meal in a Pot Pasta with Mushroom and Sun-Dried Tomato Sauce Three Greens Lasagna Stuffed Shells Florentine Fettuccine with Many Vegetables Vegetable Sauced Spaghetti Eggplant Lasagna Better Than It Sounds Pasta with Tofu A Pizza Full of Vegetables Chinese Restaurant Tofu Stir-Fry Top of the List Vegetarian Fried Rice Full Meal Vegetarian Curry Curried Eggplant with Tomatoes and Basil On The Road to Marrakesh Stew

Chapter 11: Dinners: Soups, Stews, and Chilis

Beef Stew with Fall Veggies and Fruits Classic Beef Vegetable Soup (with Added Veggies) Filling Soup for a Winter’s Night Full of Fall Minestrone Have a Beer with Your Stew Easy Meatball Soup Just Like Grandma’s Beef Vegetable Soup Steak and Potato Soup Northern Italian Beef and Barley Stew More Than You Expect Tortilla Soup Southwestern Pork and Vegetable Stew Creamy Pork Stew Zucchini Sausage Soup Slow Cooker Sort of Minestrone Hearty Minestrone Soup King’s Gold Cream of Potato Soup Way Low Vegetarian Noodle Soup Welcome to Winter Soup Cajun Stew to Warm You Two Ways Ragin’ Cajun Catfish Stew Tuna and Cauliflower Chowder Italian Clam Soup Split Pea and Kielbasa Soup Hearty Pea Soup Jamaican Split Pea Soup Pasta e Fagioli (That’s a Good Thing) Harvest Moon Vegetable Soup Italian Sausage and Bean Soup Hearty Turkey, Vegetable, and Bean Stew Nicely Spiced Black Bean and Pork Stew Spicy Mexican Bean Soup Warm and Filling Barley and Lentil Soup Winter’s Night Lentil Barley Soup Lentil and Brown Rice Soup A Taste of North Africa Soup African Style Groundnut Stew Back to the Islands Caribbean Fish Stew A Healthier Kind of Chili Warm and Filling White Chili Chili for a Chilly Night Chock Full of Vegetables Chili It May Sound Funny Zucchini Chili Beef and Bean Chili Two Bean Turkey Chili

Chapter 12: Mix and Match Meals Chapter 13: Mix and Match: Main Dishes

Creamy, Dreamy Chicken Breasts Carry Me Away to Hawaii Chicken Chicken Florentine How Low Can You Go Italian Chicken Breasts Buffalo Chicken Rolls Mexican Drunken Chicken Just Peachy Chicken Easy Low Calorie Grilled Blackened Chicken Indian Chicken Meal Starter Come Home to the Islands Coconut Chicken Chicken with Spinach and Mushrooms Spinach Stuffed Chicken Breasts Chicken Breasts with Balsamic Vinegar Sauce Bayou Creole Soup Filling Chicken Rolls What in the World Is Mulligatawny Soup? Italian Steak in Sauce A Meal’s Worth of Curried Beef for Half the Calories Really Low Calorie Beef and Tomato Curry Ginger Orange Pork Chops East and West Pork Chops Pineapple Stuffed Pork Chops Asian Barbecued Pork Chops Asian Pork Chops with Mushrooms and Onion Balsamic Salmon Crunchy Oven Fried Fish Devilish Deviled Fish Broil Fish Fillets Italian Honey Mustard Fish Chowder from the Sea Something’s Fishy About This Stew Low Calorie, High Bulk, Grilled Portobello Mushrooms Veggie Rich Pasta Toss Take Me Away to the Islands Black Bean Soup You Won’t Believe This Vegetable Soup Tortellini Soup Summer Corn Chowder Fill Up on Vegetarian Chili Soup Country Everything Soup Bean (and No Fat) Soup

Chapter 14: Mix and Match: Starters and Side Dishes

How About Some Chicken Wings Honey? Asian Chicken Wing Starters Fresh Salsa PLUS Mega Starter Side Salad Super Asian Side Salad MaxiFruit Salad Pretty as It Is Good for You Broccoli and Tomato Salad Good Luck (and Good Nutrition) Salad Garbanzo and Pasta Salad Grilled Vegetable Orzo Salad Low Calorie Mexican Bean Salad Pasta and Kidney Bean Salad Fall Slaw Sweet and Low Pineapple Slaw Better Than the Original Deviled Eggs Almost Calorie Free Fresh Veggie Medley Spinach and Bean Thread Casserole Corn and Spinach Casserole Full of Flavor Sautéed Spinach Greens the Real Southern Way So Easy and Tasty Curried Fresh Vegetables Spice Up Your Dinner with Indian Carrots and Spinach Sesame Green Beans Mediterranean Fresh Green Beans and Tomatoes Italian Green Beans Creamy Crunchy Squash Cheesy Corn and Zucchini Bake Rich and Zippy Corn Casserole Mashed Better Than Potatoes Balsamic Onions Yes You Can Have Refried Beans Slim You Down Baked Beans Sweet Island Baked Beans More Nutritious Than Rice Pilaf Perfect Under Anything Confetti Couscous Lemon Herb Rice Sweet Tropical Rice Barley Mushroom Pilaf Bulgur Wheat with Pecans Bulgur Wheat with Squash

Chapter 15: Mix and Match: Desserts

Honey Grilled Apples Holiday Spiced Fruit A Taste of the Islands Fruit Salad Fresh Fruit for Anytime Hot Spiced Fruit Dessert for Those Cold Nights Nicely Spiced Grilled Fruit Colorful Fruit Cup Strawberry Parfait Vanilla Fruit Salad Mixed Fruit Plus Sweet Finish Baked Apples Balsamic Berries Jell-O Squares There’s Always Room for Jell-O Sweet Treat Apple Tapioca Creamy Frozen Cherry Dessert Frozen Fruit Cups Extraordinarily Low Calorie Strawberry Ice Cappuccino Mousse Double Apple Cookies Fruity, Good for You Cookies Granola Cookies Have a Cookie for Breakfast (or Dessert) Carrot Cookies Don’t Tell Anyone That They Are Zucchini Cookies Low Fat, Low Calorie Devil’s Food Cake Easy, Low Calorie Pumpkin Cupcake Almost Pumpkin Pie Easy Apple Pie Substitute

Chapter 16: Mix and Match: Bread

Don’t Blow Your Diet 100% Whole Wheat Bread Buttermilk Wheat Bread Crusty Italian Rolls Sun-Dried Tomato Rolls Yes, I Did Say Carrot Bread Make It a Meal with Brown Bread Whole Wheat Naan Whole Wheat Biscuits Cornbread Parmesan Pepper Breadsticks Pepper Jack Cheese Bread Fresh Berry Muffins

Chapter 17: Cooking Terms, Weights and Measurements, and Gadgets About the Author Index Copyright Page

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