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Index
INTRODUCTION 1 | The Mains Capsaicin-Rich Jamaican Jerk Chicken Flavorful Faux Fried Chicken Flavorful, Fiber-Full, Crispy Chicken Nuggets Fresh Phyllo Chicken Pot Pie Better-Than-Mom’s Low-Salt Chicken Soup Not-So-Sweet and Sour Chicken Light and Tangy Vitamin-C Orange Chicken Sumptuous White Meat Chicken Cacciatore Skinny Stuffed Chicken with Zucchini Pappardelle “Pasta” Lean and Light Curried Chicken Casserole Light and Lemony Garlic Roasted Chicken Smoky, Lower-Sugar Barbecue Drumsticks Zippy Chicken Enchiladas: Protein Aplenty Tasty Turkey Tetrazzini with Whole-Wheat Egg Noodles Savory Slow Cooker Tender Turkey Drumsticks Smoky Lower-Fat Bacon Turkey Burgers Hearty Spinach and Mushroom Lasagna with Lower-Fat Meat Sauce Lean and Tasty Sloppy Jonny Healthy Holidays Dinner:
Free-Range Citrus-Stuffed Herbed Turkey Higher-Fiber Apple-Corn Bread Stuffing Autumnal Antioxidants: Cranberry-Orange Relish
Iron-Man Slow Cooker Beef Stew In-a-Pinch Spaghetti Bolognese Lean and Mean Marinated Flank Steak Tostadas Grass-Fed Italian Feta Meatballs in Tomato Sauce Lighter-but-Luscious Portobello Beef Stroganoff Good-for-You Guacamole Grass-Fed Burger Free-Range Ketchup-Mustard-Relish Sliders Rich, Muscle-Building Meatloaf Sinless and Savory Slow Cooker Cabbage Rolls Lean and Savory Sauced Pot Roast Grass-Fed Ground Beef Burritos with Cilantro-Orange Salsa Lemon Cinna-Mint-Spiked Lean Lamb Stew Simple, Saucy Antioxidant American Chop Suey Savory Souped-Up Shepherd’s Pie Rack of Lean Lamb with Herbs and Roasted Shallots Less-Butter Baked Scallops and Savory Shiitakes Zesty Calcium-Stuffed Salmon Tempting Tuned-Up Tuna Casserole Protein-Packed, Apple-Glazed Wild-Caught Alaskan Salmon Tempting Four-Flavors Shrimp Pad Thai Backyard New England Clambake: Bounty of the Sea Fresh and Fiber-Full Fish Fingers Luscious Low-Carb Lobster Rolls Creamy, Lower-Fat New England Clam Chowder All-in-One Spicy Shrimp and Brown Rice Jambalaya Savory, Protein-Rich Chicken and Shrimp Paella Superfresh and Lemony Olive Oil–Rich Shrimp Scampi Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo Madeover Mac and Cheese—a Calcium and Vitamin D Bonanza Chuck’s Healthy Eggplant Parm Tangy, No-Cream of Tomato Soup Pork-Free Fresh Pea Soup Smoky Bean Baked Nachos Lower-Oil Spicy Sesame Peanut Noodles Tender Greens Pesto with Protein-Packed Pasta Whole-Grain Home-Grilled Pizza Rich Cheesy Crudités Fondue Smoky Hot Whole Grains and Beans Chili 2 | Side Dishes Two-Corn Cheesie Grits with Roasted Veggies Nutted Shiitake Brown Rice Pilaf Sweet-Tart Omega-Rich 3-Bean Salad Zingy Whole-Grain Broccoli Corn Bread Nutty, Iron-Rich Creamed Spinach Not-Your-Grandmother’s Green Bean Casserole Creamy Creamless Skillet Corn Healthier, Whole-Grain Lemon Veggie Rice Aromatic, Antioxidant-Rich Orange–Sweet Potato Casserole Lower-Cal Cheesy Scalloped Potatoes Creamy Low-Fat Mashed Potatoes Fluffy Twice-Baked Potatoes with Chèvre and Roasted Shallots A Lighter Touch: Tangy German Potato Salad Tender Lower-Fat French Fries Sweet and Tangy No-Bake, High-Fiber Beans Whole-Grain Veggie-Rich Macaroni Salad Light and Bright Waldorf Salad Tangy Raw Caesar Salad with Whole-Grain Croutons Lean and Clean Dirty Rice Lighter Cider Coleslaw 3 | Desserts Satisfying Real-Food Piecrust Organic Gingersnappy Piecrust Giant Two-Crust Apple Dumpling Pie Autumnal Fresh-Pumpkin Pie with Potassium Memorable Freshest Blueberry Blast Pie Dark and Mineral-Rich Coco-Fudgy Pie Vitamin C–Rich Sweet-Tart Apple Rhubarb Crisp Tender and Trans Fat–Free Peach and Blueberry Cobbler Decadent Dark Chocolate Chip Multigrain Cookies Simple Snappy Real Ginger Cookies Dreamy, All-Natural Choco–Peanut Butter Cookies Spiced, Lower-Sugar Cookies Decadent Better-Fat Walnut Brownies Jonny’s Fudgy Chocolate Antioxidant Pudding Creamy and Nutritious Coconutty Rice Pudding Chocolate Peanut Butter Protein-Power Milkshakes Light and Groovy Sorbet and Homemade Soda Floats Lower-Cal, Moist Mock Sour Cream Chocolate Cake Dense and Dreamy Fruit ’n Nut–Filled Carrot Cake Rich and Creamy Lower-Cal Cream Cheese Frosting Real Fresh, Real Fruit Strawberry Ice Cream Magnificent Madeover Strawberry Shortcake Iron-Strong Gingerbread Cake with Poire William The Real Deal: Lightly Sweetened Fresh Whipped Cream Tart Cherry Chocolate Whole-Grain Bread Pudding 4 | Breakfasts Corn-Rich Whole-Grain Jonnycakes Warm, Lower-Sugar Apple Cranberry Compote Satisfying Real-Food Pumpkin Pancakes Hearty High-Fiber Baked Cinnamon French Toast Homemade Heart-Healthy Nutty Ginger Granola Open-Your-Eyes Orange High-Fiber Waffles Nutritious Real-Deal Oatmeal:
Sweet Nutty Banana Oats Protein-Packed Cheesy Onion Oats
Clean and Cheesy Apple Turkey Sausage Two-Cheese Fit and Flavorful Frittata High-Protein Smoked Chicken Quiche Dijon Lighten Up Cheesy Mediterranean Egg Scramble Whole-Wheat Chili Biscuit Breakfast Pie Savory Baked-Not-Fried Hash Browns Fiber-Full Sweet Potato Mini-Muffins Low-Fat, Light, and Luscious Banana Muffins Lemony Light and Bright Breakfast Fruit Salad Banana-Sweet Strawberry Breakfast Bread Nutty Antioxidant Power Cran-Orange Bread Portobello Benedict with Sundried Tomato Pesto Two Better Omelets Gourmet Whole-Grain Breakfast Burrito Luscious, Lighter Almond Coffee Cake 5 | Appetizers, Snacks, and Drinks Lower-Cal Loaded Potato Skins Creamy, Stuffed, Potassium-Packed Portobellos Healthier, High-Quality Almond Cheese Puffs Higher-Protein 2-Cheese Chicken Quesadilla with Cranberry Best Broiled Buffalo Wings Sweet and Sassy Thai-Glazed Baked Wings Clean and Lean Smoky Blackstrap Rum Grilled Wings Lean and Classic Game Night 3-Layer Mexi-Dip Cheesy, Iron-Rich Spinach Squares Warm and Soft Lower-Sodium Pretzels Lower-Sugar Shrimp Cocktail with a Kick Heart-Lovin’ Spicy and Sweet Nuts Better-for-You Cinnamon Applesauce Fiberlicious Sweet ’n Smoky Baked Beans Dip Heavenly Omega-Boosted Deviled Eggs Calorie-Light Caramelized Onion Dip All-Natural Spicy Salsa Guacamole Lower-Cal Instant Tropical Frozen “Rice Cream” Pure and Simple Spiced Cider Fresh and Fruity Coconut Lime Mojito Sweet and Spicy Antioxidant Hot Chocolate APPENDIX: THE HEALTHY COMFORT FOODS PANTRY ACKNOWLEDGMENTS ABOUT THE AUTHORS INDEX
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