TABLE OF CONTENTS
NUTRITION FOR LIFE . . 4-21
HEALTHY MENUS. . . .22-43
How to Use This Book
Food guide pyramid
Serving Sizes
How to Read a Label
Nutrient Listings
0 Menu TIPS Reducing Fats
Techniques for Cooking with Less Fat
Lifestyle Tips
POULTRY . . . . . . . . . 112-131
Orange Cliicken Veronique
Turkey Mnrsnln
* Chit-kr.11 C;um!>o0 f.lnir>R . C'r~min Conrnish Game Hens
Spring onion Chicken
TiurkcyT etm;.;.iiii
* Cliic-k<.nM nrcngo
1.1-1iio1T1li vnic Cliickcn with
Vcgctablcs
Turkey-stuffcrd Cnbbngc Rolls
FISH & SEAFOOD . . 132-151
0 Chinese-style Stearned Trout
Vegetable-Shrimp Stir-fry
Orange-sauced Rougliy
e Saffron Shr~nip& Tomato
Fillet of Sole Almondi~ie
Swordfish with Creole Relish
Scallops with Wine & Cheese Sauce
Chinese-style Fish with Vegetables
Spicy Manhattan Clam Chowder
VEGETABLES . . . . . . 152-177
Tamale Ple
Sweet-spiced Brussels Sprouts & Apples
Ratatouille with Potatoes
0 Beans with Red Pepper Puree
c Spry Moroccan Vegetables
Summer Squash Scramble
Spinach-stuffed Peppers
DixieVegetable Dish
Orange-gingered Acorn Squash
Herbed Artichokes
0 Spicy Glazed Carrots
Colorful Marinated Vegetables
APPETIZERS, SNACKS &
BEVERAGES . . . . . . . . . .
Crab & Cheese Bundles
Mustard-Dill Chicken Strips
Tropical Fruit punch & Icecream
Stuffed Cherry Tomatoes
*Fresh Vegetable Cr~sp
Miassall
Bas11 & Cream Clieesc Spread
Old-fasl-uoned Raspberry Soda
SOUPS, SALADS &
SANDWICHES. . . . . . . . . .62-89
* Southern Succotash Soup
Fru~tcdC ouscous Salad
Herbed Flank Steak Sandwlches
Hearty Minestrone Soup
* Warm New Potato Salad
Greek Burgers
Mextcan Corn Chowder
Hot & Splcy Pork Salad
Barbecued Chlcken Sandwlch
Italian Vegetable Soup
* Taco Salad
* South of the Border Muffuletta
Spinach & Sl~allotD ressing
MEATS. . . . . . . . . . .90 -1 11
Brandy Pepper Steaks
Szechuan Barbecue Pork & Vegetables
* Apple-Sage Stuffed Pork Loln Roast
* Veal Scallops wltli Mandarin Orange
Sauce
0 Sout1iwester11-style Pot Roast
Ragout of Lamb
* Splcy Beef w~thP eppers & Oranges
Beef Eye Round Steaks uith Vegetables
Plum-sauced Pork Medallions
Broiled Fru~tedP ork C11ops
PASTA, RICE & BEANS . . 178-207
Hot Pasta Salad
Brown R~cew lth Toasted Pme Nuts
Rosemary New Potatoes & Beans
Pasta Plzza
Rlce w~tlBi eans & Jalapeiios
Trl-Bean Bake
Polynesian Pilaf
Curried Fru~Pt asta Salad
0 Black Bean Chi11
*- Pasta Prlmavera No-gullt Refr~edB eans
Pasta w~thFr esh Tomato Sauce
* Rlce & Vegetable Croquettes
Pasta w~tlOi nlon Sauce
EGGS & CHEESE . . . . . 208-221 BAKING & DESSERTS . . . ,222-251
0 Tomato Cheese PIC Blackberry Pavlovas
Tliree-cheese Stuffed Manlcott~ * Apple & Apr~coPt oached Pears
Itallan Omelet Honey-glazed Cranberry Cornmeal Muffliis
* EggFooYoung * P~neappleC arrot Cake
0 Spaetzle * Wl~oleW heat Onlon Bread
* Peach Bl~ntzes * Trop~caFl rult Combo
r Fudgy Cheesecake wlth Chcrry Sauce
* Apple Raisln Bran Mufflns
Rhubarb-Blueberry Cobbler
Onlon-Parmesan Bread Stlcks
* Cruncl~yC offee Frozen Torte
* Onlon & Gorgonzola Stuffed Focaccla
Raspberry Ple
Apr~coBt read
NUTRITION FOR LIFE . . 4-21
HEALTHY MENUS. . . .22-43
How to Use This Book
Food guide pyramid
Serving Sizes
How to Read a Label
Nutrient Listings
0 Menu TIPS Reducing Fats
Techniques for Cooking with Less Fat
Lifestyle Tips
POULTRY . . . . . . . . . 112-131
Orange Cliicken Veronique
Turkey Mnrsnln
* Chit-kr.11 C;um!>o0 f.lnir>R . C'r~min Conrnish Game Hens
Spring onion Chicken
TiurkcyT etm;.;.iiii
* Cliic-k<.nM nrcngo
1.1-1iio1T1li vnic Cliickcn with
Vcgctablcs
Turkey-stuffcrd Cnbbngc Rolls
FISH & SEAFOOD . . 132-151
0 Chinese-style Stearned Trout
Vegetable-Shrimp Stir-fry
Orange-sauced Rougliy
e Saffron Shr~nip& Tomato
Fillet of Sole Almondi~ie
Swordfish with Creole Relish
Scallops with Wine & Cheese Sauce
Chinese-style Fish with Vegetables
Spicy Manhattan Clam Chowder
VEGETABLES . . . . . . 152-177
Tamale Ple
Sweet-spiced Brussels Sprouts & Apples
Ratatouille with Potatoes
0 Beans with Red Pepper Puree
c Spry Moroccan Vegetables
Summer Squash Scramble
Spinach-stuffed Peppers
DixieVegetable Dish
Orange-gingered Acorn Squash
Herbed Artichokes
0 Spicy Glazed Carrots
Colorful Marinated Vegetables
APPETIZERS, SNACKS &
BEVERAGES . . . . . . . . . .
Crab & Cheese Bundles
Mustard-Dill Chicken Strips
Tropical Fruit punch & Icecream
Stuffed Cherry Tomatoes
*Fresh Vegetable Cr~sp
Miassall
Bas11 & Cream Clieesc Spread
Old-fasl-uoned Raspberry Soda
SOUPS, SALADS &
SANDWICHES. . . . . . . . . .62-89
* Southern Succotash Soup
Fru~tcdC ouscous Salad
Herbed Flank Steak Sandwlches
Hearty Minestrone Soup
* Warm New Potato Salad
Greek Burgers
Mextcan Corn Chowder
Hot & Splcy Pork Salad
Barbecued Chlcken Sandwlch
Italian Vegetable Soup
* Taco Salad
* South of the Border Muffuletta
Spinach & Sl~allotD ressing
MEATS. . . . . . . . . . .90 -1 11
Brandy Pepper Steaks
Szechuan Barbecue Pork & Vegetables
* Apple-Sage Stuffed Pork Loln Roast
* Veal Scallops wltli Mandarin Orange
Sauce
0 Sout1iwester11-style Pot Roast
Ragout of Lamb
* Splcy Beef w~thP eppers & Oranges
Beef Eye Round Steaks uith Vegetables
Plum-sauced Pork Medallions
Broiled Fru~tedP ork C11ops
PASTA, RICE & BEANS . . 178-207
Hot Pasta Salad
Brown R~cew lth Toasted Pme Nuts
Rosemary New Potatoes & Beans
Pasta Plzza
Rlce w~tlBi eans & Jalapeiios
Trl-Bean Bake
Polynesian Pilaf
Curried Fru~Pt asta Salad
0 Black Bean Chi11
*- Pasta Prlmavera No-gullt Refr~edB eans
Pasta w~thFr esh Tomato Sauce
* Rlce & Vegetable Croquettes
Pasta w~tlOi nlon Sauce
EGGS & CHEESE . . . . . 208-221 BAKING & DESSERTS . . . ,222-251
0 Tomato Cheese PIC Blackberry Pavlovas
Tliree-cheese Stuffed Manlcott~ * Apple & Apr~coPt oached Pears
Itallan Omelet Honey-glazed Cranberry Cornmeal Muffliis
* EggFooYoung * P~neappleC arrot Cake
0 Spaetzle * Wl~oleW heat Onlon Bread
* Peach Bl~ntzes * Trop~caFl rult Combo
r Fudgy Cheesecake wlth Chcrry Sauce
* Apple Raisln Bran Mufflns
Rhubarb-Blueberry Cobbler
Onlon-Parmesan Bread Stlcks
* Cruncl~yC offee Frozen Torte
* Onlon & Gorgonzola Stuffed Focaccla
Raspberry Ple
Apr~coBt read
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