the american cancer society's healthy eating cookbook: a celebration of food, friendship, and...

PublishedbyTheAmericanCancerSociety1599CliftonRoadNEAtlanta,Georgia30329USA

Copyright©2005AmericanCancerSociety

Allrightsreserved.Withoutlimitingtherightsundercopyrightreservedabove,nopartofthispublicationmaybereproduced,storedinorintroducedintoaretrievalsystem,ortransmitted,inanyformorbyanymeans(electronic,mechanical,photocopying,recording,orotherwise),withoutthepriorwrittenpermissionofthepublisher.

543210506070809

LibraryofCongressCataloging-in-PublicationData

TheAmericanCancerSociety’shealthyeatingcookbook:acelebrationoffood,friends,andhealthyliving.—3rded.p.cm.Includesindex.ISBN0-944235-57-31.Cancer—Diettherapy—Recipes.2.Cancer—Prevention.

I.AmericanCancerSociety.II.Title:Healthyeatingcookbook.RC271.D52A442005641.5′631—dc22

2005016749

DesignedbyShockDesign,Inc.,Atlanta,GACoverdesignbyJillDible,Atlanta,GACoverphotograph©2001LizSteger,NewYork

PrintedintheUnitedStatesofAmerica

Onthecover:MicrowaveFishFillets(page102).Foranenticingpresentation,broilthemicrowavedfilletforafewminutesuntilthetoppingbeginstobrown.Restthefishonacolorfulbedofgrilledvegetablessuchaseggplant,asparagus,andredpepper,andsurroundwithgrilledpolentaforadditionalflavorandtexture.Freshherbsaddanappealingfinaltouch.

ISBN0-944235-57-3

AbouttheAmericanCancerSociety

Representedinmorethan3,400communitiesthroughoutthecountryandPuertoRico,theAmericanCancerSocietyisanonprofithealthorganizationdedicatedtoeliminatingcancerasamajorhealthproblem.

The American Cancer Society is the largest private source of cancerresearchdollars in theUnitedStates.Founded in1913by10physiciansand5concernedmembersofthecommunity,theorganizationnowhasover2millionvolunteers.MostoffertheirtimefreeofchargetotheAmericanCancerSocietytoworktoconquercancerandimprovethelivesofthoseaffectedbyit.

TheAmericanCancerSociety’sHealthyEatingCookbook,ThirdEdition,isjust one example of themanyways the Society seeks to fulfill itsmission ofsaving lives and diminishing suffering from cancer. The regularly updatedAmerican Cancer Society Guidelines on Nutrition and Physical Activity forCancerPrevention are another.We inviteyou to contact theAmericanCancerSociety (800-ACS-2345 or http://www.cancer.org) formore information abouthealthyeating,beingactive,andpreventingcancer,andtolearnmoreaboutwhatwecandoforyou.

http://www.cancer.org

BookList

OthercookbookspublishedbytheAmericanCancerSociety

Celebrate!HealthyEntertainingforAnyOccasion

Kids’FirstCookbook:Delicious-NutritiousTreatstoMakeYourself!

AlsopublishedbytheAmericanCancerSocietyABreastCancerJourney:YourPersonalGuidebook,SecondEdition

AmericanCancerSocietyConsumersGuide toCancerDrugs,SecondEdition,WilkesandAdes

American Cancer Society’s Complementary and Alternative Cancer MethodsHandbook

AmericanCancerSociety’sCompleteGuidetoProstateCancer,Bostwicketal.

American Cancer Society’s Guide to Pain Control: Understanding andManagingCancerPain,RevisedEdition

Angels&Monsters:Achild’seyeviewofcancer,MurrayandHoward

Because…SomeoneILoveHasCancer:Kids’ActivityBook

CancerintheFamily:HelpingChildrenCopewithaParent’sIllness,Heineyetal.

Cancer:WhatCausesIt,WhatDoesn’t

Caregiving:AStep-By-StepResourceforCaringforthePersonwithCanceratHome,RevisedEdition,HoutsandBucher

ComingtoTermswithCancer:AGlossaryofCancer-RelatedTerms,Laughlin

CouplesConfrontingCancer:KeepingYourRelationshipStrong,FincannonandBruss

Crossing Divides: A Couple’s Story of Cancer, Hope, and Hiking Montana’s

ContinentalDivide,Bischke

EatingWell,StayingWellDuringandAfterCancer,Blochetal.

GoodforYou!ReducingYourRiskofDevelopingCancer

HealthyMe:ARead-alongColoring&ActivityBook,Hawthorne(illustratedbyBlyth)

InformedDecisions:TheCompleteBookofCancerDiagnosis,Treatment, andRecovery,SecondEdition,Eyre,Lange,andMorris

KickingButts:QuitSmokingandTakeChargeofYourHealth

OurMomHasCancer,AckermannandAckermann

WhentheFocusIsonCare:PalliativeCareandCancer,Foleyetal.

Contents

EatingWell,LivingWellAbouttheNewEditionEatYourWaytoBetterHealthPasstheProduce,PleaseGreatGrainsTheSkinnyonFatCaloriesStillCountYourStarttoLivingSmart

TheFirstCourseAppetizersSoupsSalads

EntreesPoultrySeafoodMeatsPastasMeatlessChili&Stews

OntheSideRelishes&SalsasVegetablesSideDishesBreads&RollsDesserts

Equivalents/Measurements/Conversions/FreezingGuidelines

Index

Acknowledgments

TheAmericanCancerSocietywouldliketoacknowledgethemanypeoplewhohelpedcreatethisthirdeditionofTheAmericanCancerSociety’sHealthyEatingCookbook.Wealsothanktheindividualswhohelpedprepareearliereditionsofthis book, includingMargaret Anthony, TheoVonHoffman, Shayla Simpson,Susan Islam, Alice Parrott Miller, Emily Shell Parrott, Jennifer Miller, BettyFrizzell,DianaPriest,JodieWorrell,andcountlessothers.

ContentReviewColleenDoyle,MS,RDTedGansler,MD

EditorAmyBrittain

ManagingEditorGiannaMarsella,MA

BookPublishingManager

CandaceMagee

SeniorLead,ContentChuckWestbrook

EatingWell,LivingWell

Eatingwell—it’s just one stepon thepath tobetter health.And theAmericanCancer Society is here to help you along the way, pointing you in the rightdirectionwhenitcomestohealthiereating.Evensmallchangesinthewayyoupreparefoodscanhavearealimpactonyourhealth!

Therearelotsofsimple,dailystepsyoucantaketohelpreduceyourriskofcancer (as well as heart disease and diabetes). The good news is that thesehealthy choiceswill also help you feel better, lookbetter, andgive your bodyplentyofenergyforyourbusylife.

It’sdeliciouslyeasytostarteatingwellandlivingwell.Whynotstarttodayonthatpathtobetterhealth?Let’sgetcooking!

AbouttheNewEdition

Throughoutthisbookyou’llfindhelpfulideasforincorporatingtheseguidelinesintoyourcookingandeatinghabits.ThethirdeditionofTheAmericanCancer

Society’s Healthy Eating Cookbook reflects the most up-to-daterecommendations for reducing your cancer risk through healthy eating, butyou’llstillfindallofyourfavoriterecipes—includingmanycelebrities’personalrecipesfordelicious,healthydishes.

We’ve also included healthy substitutions, and added Simple Tips in theKitchen,quickways to judgeportionsizes,andsmartgroceryshopping tips tohelpyoueatandcookforbetterhealth.

EatYourWaytoBetterHealth

TheAmericanCancerSocietyGuidelinesonNutritionandPhysicalActivityforCancer Prevention are a good place to start on your path to healthy living.Followingtheseguidelines—forexample,eatingplentyofvegetables,fruits,andwholegrainsandlimitingfoodshighinsaturatedfat,sugar,andcalories—canhelpyoueatyourwaytobetterhealth.

TheAmericanCancerSociety’sGuidelinesonNutritionandPhysicalActivityforCancerPrevention

1.Eatavarietyofhealthyfoods,withanemphasisonplantsources.

Eatfiveormoreservingsofavarietyofvegetablesandfruitseachday.Choosewholegrainsoverprocessed(refined)grainsandsugars.Limityourconsumptionofredmeats,especiallyprocessedmeatsandthosehighinfat.Choosefoodsthathelpyoumaintainahealthyweight.

2.Adoptaphysicallyactivelifestyle.

Adults:Be active for at least 30minutes on fiveormoredaysperweek.Themoreactiveyoucanbe,thebetter!Childrenandadolescents:Beactiveforatleast60minutesonfiveormoredaysperweek.

3.Maintainahealthyweightthroughoutlife.

Loseweight if you are currentlyoverweight by eating fewer calories andbeingmoreactive.

4.Ifyoudrinkalcoholicbeverages,limityourconsumption.

PasstheProduce,Please

Eatingmorevegetablesand fruitsaspartofahealthydietcanhelpyourheartand reduce your cancer risk. Vegetables and fruits are packed with vitamins,minerals, fiber, and antioxidants (compounds that block damage to healthycells), and they are generally low in fat and calories. Try to eat at least fiveservingsofvegetablesandfruitseachday. (Soundlikea lot?Servingsizesarefairly small, so it might not be as tough as it seems.) Focus on colorfulvegetables and fruits (for example, broccoli, tomatoes, carrots, red peppers,oranges, strawberries, and kiwi), which offer nutrient-packed, cancer-fightingcompounds.

Thinkyoucangetthesamehealthbenefitsbytakingavitaminormineralsupplement?Notso—there’slotsofevidencethateatingadietrichinvegetablesandfruitscanreducecancerrisk,butnoevidenceatthistimethatsupplementscan.

SimpleTipsintheKitchenHereareafewwaystoupyourintakeoffruitsandvegetables:

Addfreshordriedfruitstoleafygreensalads.Trychoppedapples,raisins,kiwi,ororangesections.Topyourcerealwithfreshfruit,likebananaslicesorberries.Add chopped carrots, broccoli, or a mix of your favorite vegetables tosoups,salads,andcasseroles.Boost your fiber intake by addingyour favorite cannedor dried beans tosoups,stews,andsalads.

WHATCOUNTSASASERVING?

Fruits

1mediumpieceoffruit1/2cupchopped,cookedcannedorfrozenfruit3/4cup100%fruitjuice

Vegetables

1cuprawleafyvegetables1/2cupchopped,cookedcannedorfrozenvegetables1/2cupcookeddrybeans3/4cup100%vegetablejuice

GreatGrains

Confused about carbohydrates? Grain products like breads, rice, cereals, andpastaarestillanimportantpartofahealthydiet.Trytoeatwholegrainsforatleasthalfofyourdailygrainservings.Whenyoulookatingredientlabels,lookforwholewheat, pumpernickel, rye, oatmeal, or otherwholegrain as the firstingredient. This is a sign that the product is a reliable source of good-for-youfiber.

Thetypeofcarbohydratestolimitarerefinedgrains(whitebreadandwhiterice, for example) and foods high in sugar like cakes, cookies, and pastries.Replacing these carbohydrates with healthier whole grains will add morenutrientstoyourdietandhelpyoucutbackoncaloriestoo.

SimpleTipsintheKitchenHerearesomeideastohelpyouincorporatemorehealthygrainsintoyourdiet:

Substitutewhole-wheatflourforhalf(ormore)ofthewhiteflourcalledforinarecipe.Addone-quartercupbranoroatmealtomeatloafandothercasseroles.

Makemuffinsusingoatmeal,bran,orwhole-wheatflour.Usewholecornmealwhenmakingcornbread.Trywhole-wheatpastaforahealthyfiberboost.

FOOLYOURTASTEBUDS

Trymakingafewsimpleingredientchangestocuttheextrasugar,fat,andcaloriesinmanyrecipeswithoutchangingthetasteyoulove.Thefollowingsubstitutionsletyouenjoygreatflavorandeathealthier.

Insteadof… Try Andsave1cupwhippingcream 1cuphalf-and-half

1cupevaporatedwholemilk1cupevaporatedskimmilk

48gfat53gfat72gfat

1cupsourcream 1cupreduced-fatsourcream1cupfat-freesourcream

12gfat40gfat

1cuplow-fat,flavoredyogurt 1cupyogurt,unflavoredorwithnon-sugarsweetener 22gsugar1lbleangroundbeef 1lbgroundturkeybreast 78gfat1cupnuts V2cuptoastednuts 21gfat2slicesbacon,cooked 1sliceCanadianbacon 4gfat1ouncehardcheese(likecheddar) 1ouncereduced-fatcheese

2tbspgratedParmesancheese4gfat6gfat

TheSkinnyonFat

For years you’ve heard that low-fat diets are the way to go to improve yourhealth. But it may bemore important to consider the type of fat in your dietratherthanthetotalamountoffat.Wenowknowthatyoucandoyourheathafavorby limitinghowmuch saturatedand trans fat you eat and incorporatingmoremonounsaturatedandpolyunsaturatedfatinyourdiet.

Eatingadiethigh insaturatedfat increasesyour riskofheartdiseaseandsomeformsofcancer.This is the typeof fat foundprimarily in redmeatsanddairy products, so cutting back on beef, lamb, and pork will help reduce theamountofsaturatedfatinyourdiet.Choosinglower-fatdairyproductslikeskimmilk,fat-freeyogurt,andreduced-fatcheeseswillhelptoo,andwillstillprovideyouwiththeimportantcalciumandproteinyouneed.

Trans fats are another type of fat to avoid because they are bad for your

heart.These fatsare found inmargarines,crackers,cookies, snack foods, friedfoods, andother foodsmadewithpartiallyhydrogenatedvegetableoils (checkthe label on packaged food before you buy to see if partially hydrogenatedvegetableoilsarelistedasaningredient).

Monounsaturated and polyunsaturated fats are heart-healthier fats and donot increase cancer risk. Monounsatured fats are found mainly in canola andoliveoils,andavocados.Polyunsaturatedfatsarefoundinothervegetableoils,soft (tub)margarine, tofu, andnuts.To further reduceyour intakeof saturatedfat,substitutehealthieroilsforbutterorlard.

Omega-3fattyacids,anothertypeofpolyunsaturatedfat,arefoundinhigh-fatfishlikesalmon,mackerel,andalbacoretuna.Eatingfishafewtimesaweekinplaceofredmeatisagreatwaytoboostyourhealth.

Bottomline:thetypeoffatyoueatismostimportanttoconsider,butkeepinmind that high-fat foods tend to be high in calories, sowatch your portionsizes!

SimpleTipsintheKitchenHerearesomequicktipsforreducingthesaturatedfatinyourmeals:

Useevaporatedskimmilkinsteadofwholemilkorcreaminbakedgoods,sauces,andsoups.Use reduced-fat yogurt to replace all or part of the sour cream ormayonnaiseinarecipe.Substitutefat-freecottagecheeseforricottacheeseincasseroles.Chooseleanmeats—lookfor“loin”or“round”inthenameofthecut.Trim fat frommeat before you cook it.Cookpoultrywith the skin on tokeepitmoist,butremovetheskinbeforeeating.

LOSETHEFAT,NOTTHEFLAVOR

Notsurewhichspiceswilladdtherightziptomeals?Tryspicingupyourfavorite low-fat dishes with these fresh herbs and spices for a punch offlavor.Basil:tomatodishes,soups,saladsChilipowder:beans,poultry,soups,stews

Cilantro:tomatodishes,beans,salads,cornCinnamon:wintersquash,sweetpotatoes,cookedfruit,bakedgoodsCloves:cookedfruits,carrots,squash,poultryDill:fish,ricedishes,saladdressings,potatoesGinger:cookedfruits,seafood,vegetablestir-fry,breadsMarjoram:fruitjuice,potatoes,poultry,meatNutmeg:beans,appledishes,seafood,meatOregano:tomatodishes,broccoli,poultry,seafoodSage:soups,stews,stuffing,vegetablesThyme:beans,tomatodishes,poultry

CaloriesStillCount

“Eat this!” “Don’t eat that!” With so much information and advice availableaboutwhatweshouldorshouldn’teattoimproveourhealth,wemayforgetthatwatchingcalories isessential forcontrollingourweight.Maintainingahealthyweightisimportantinreducingcancerrisk,andwhenitcomestokeepingdownyourweight,caloriescount!Substitutingvegetables,fruits,andotherlow-caloriefoodsforfoodshighincalories,fat,andaddedsugarcanhelpyoucutbackoncalories.Anotherkey?Watchingyourportionsizes,especiallyoffoodshighinfatandaddedsugar.

WhataStandardPortionSizeLooksLikeDoyouknowwhatahalfcupofpastalookslikeonyourplate?Howhighonecupofmilkfillsyourglass?Howmanyouncesofcerealyoutypicallypourintoyourbowl?Ifnot,getoutthemeasuringcups,spoons,andscale.Measureyourmeals for aweekor so to seewhat a standardportion looks like in your ownplates, bowls, and glasses. Here’s a handy set of shortcuts thatmay help youjudgehowmuchyou’reeating:

Ahalf-cupservingofvegetablesorfruitisaboutthesizeofyourfist.Amediumappleisthesizeofabaseball.Athree-ounceportionofmeat,fish,orpoultryisaboutthesizeofadeckofcards.Asingle-servingbagelisthesizeofahockeypuck.

Oneandahalfouncesoflow-fatorfat-freecheeseisthesizeofapairofdice.Onetablespoonofpeanutbutterisaboutthesizeofthetipofyourthumb.

Trytheseothertipsathometohelpkeepcaloriesundercontrol:

Serveappropriateportionsizesandstoretherestforleftovers.Rather thanplacingservingdisheson the table(temptingyoutoeatmoreduringthemeal),serveinthekitchen.Trade in your dinner plate for your salad plate. Serving yourmeals on asmallerplatewillgivetheillusionthatyouareeatinglargerportions.Avoid eating directly out of a bag or carton; consider buying foodspackagedinindividualservingsizestohelpyoucontrolportions.

YourStarttoLivingSmart

Congratulations!You’ve taken the first step to a healthier lifestyle. Just a fewsimple changes in your everyday diet can add up to better health—withoutsacrificingflavoror time.Let themorethan300deliciousrecipes in thepagesthat followkeepyouon track.TheAmericanCancer Society’sHealthyEatingCookbookcanmakeitfuntoeatright!

MAKINGYOURFAVORITERECIPESEVENBETTER

Most of your favorite recipes can easily be changed to include morevegetables, fruits, and fiber and cut down the fat and calories. Try thefollowingstepswhenalteringrecipes.

Step1:Increasethevegetables,fruits,andfiber.

Addchoppedorprecutvegetables.Addchoppedfreshordriedfruits.Usewholegrainsforallofpartoftherecipe.

Whenpossible,leaveskinsonfruitsandvegetables.

Step2:Lowertheamountoffatandcalories.

Askyourself:“CanIreduceorreplaceoil?CanIuselow-fatmilkinsteadofcream?”Youcanalsoreducefatbytryingthemethodsbelow.Youcanusuallycutfatslikeoil,butter,ormargarinesbyone-thirdtoone-half in recipes. Try a small cutback at first, then cut back little by littlewhenyoumaketherecipeagain.Toreplacesomemoistureandflavor losswhenreducingfat,makeup thedifferencewithbroth,nonfatmilk,fruit juice,andextraherbs,spices,andvegetables.For a moist baked product when reducing fat, add dried fruits orapplesauce.Remembertousemeasuringspoonsandcupstoavoidguessinghowmuchoiltouse.Anextrateaspoonofoilis45caloriesandfivegramsoffat.Use only small amounts of high-fat foods like avocado, coconut, cheese,andnuts.

Step3:Cutbackonhigh-fatmeats.

Replace red meat with leaner cuts or meats that are lower in fat. Forexample, if a recipe calls for ground beef, use extra-lean ground beef,groundsirloin,orgroundturkeybreastmixedwithleangroundbeef.Watchyourportionsize.Aimforthreeounces(thesizeofadeckofcards).

Keep inmind that healthy eating is only part of the recipe for a healthylifestyle.Trytobephysicallyactiveforatleast30minutesonfiveormoredaysperweek—walking,swimming,gardening,evendancingcounts.Theimportantthingistofindsomethingyouenjoydoing—andhavefun!

For more information on living a healthier life, contact the AmericanCancerSocietyat800-ACS-2345orvisitusatwww.cancer.org.

http://www.cancer.org

Withthesesmartsteps,youcanlookforwardtoahealthierfuture!

SHOPPINGLIST:BASICINGREDIENTSFORAHEALTHYKITCHEN

Thefirststeptocookinghealthyistostockyourkitchenwithavarietyoffoodsthatyoucanthrowtogetherforhealthymealsinahurry.Keepthesefoodsonhandforfastmealsonbusynights.

IntheCupboard

Whole-graincereals,oatmealBeans:black,pinto,kidney,chickpeas,lentils,refriedRice:brown,long-grain,ricemixesPasta:whole-wheatspaghetti,fettucini,penne,bowtieOther grains: couscous, orzo, cornmeal,whole-wheat bread and crackers,breadcrumbsOnions,garlicCannedtomatoes:diced,whole,seasoned,sun-dried,sauce,pasteCanned vegetables, mixed vegetables, green beans, mushrooms, otherfavoritesCannedanddriedfruits:applesauce,cranberries,otherfavoritesSauces:pasta,pizza,salsaSoups: low-fat and low-sodium canned soups, broth, bouillon, and driedsoupmixesMeats:cannedtuna,salmon,mincedclams,chickenPeanutbutterEvaporatedmilkYourfavoriteherbsandspicesOils:olive,canola,peanut,andnonfatcookingspray

IntheRefrigerator

Vegetablesandfruits100%vegetableandfruitjuicesLow-fatmilkandyogurt(lowinaddedsugar)Cheeses (reduced fat, when possible): cheddar, mozzarella, Swiss,MontereyJack,cottage,ParmesanWhole-wheatandcorntortillasEggsMincedgarlicSauces:Worcestershire,soy,teriyaki,andchiliKetchupandmustard(spicyanddijon)SaladdressingsmadewitholiveoilorthatarereducedfatReduced-fatsourcream,mayonnaise,creamcheeseVinegars:cider,redandwhitewine,balsamicFreshherbs

IntheFreezer

Frozenvegetables,fruitsand100%juicesFrozenchoppedonionsandchoppedgreenpeppersBreads:whole-grainbreads,dinnerrolls,Englishmuffins,bagelsMeats:chickenbreast,groundturkeybreast,extraleanhamburgerSeafood: red snapper, salmon,orange roughy,cod, flounder, sole, shrimp,scallops

Appetizers

HealthySpinachDip

110-ouncepackagefrozenchoppedspinach,thawed1cuplow-fatplainyogurt1/2cuplow-fatcottagecheese1to2tablespoons1%low-fatmilk1/2cupfreshparsley,chopped1/2cupgreenonions,chopped3tablespoonslow-fatmayonnaise1/2teaspoon(ormore)freshdill,mincedor1/4teaspoondrieddillweed1/2teaspoonseasonedsalt(optional)Freshlygroundpeppertotaste

Drain spinach and mix with yogurt in a medium bowl. In a blender, puréecottage cheesewith enoughmilk tomake the consistency of sour cream.Addparsley, green onions, mayonnaise, dill, seasoned salt, and pepper to spinachmixtureandmixwell.Coverandrefrigeratefor5hourstoovernight.Makes14(1/4cup)servings.

Approx.perserving:70calories;1gramoffat

EasySpinachDip

110-ouncepackagefrozenchoppedspinach,or1poundfreshspinach,chopped1cuplow-fatsourcreamorlow-fatsmallcurdcottagecheese1/2cuplow-fatyogurt1/2cupfreshparsley,finelychopped1/4cupscallions(includingtops),finelychopped1teaspoonsaltFreshlygroundpepper

Ifusingfreshspinach,washand trimstems.Boil ina largesaucepanorsteamspinach untilwilted, then drain thoroughly and chop. If using frozen spinach,squeezebyhandtoremoveallmoistureorwrapinpapertowelsandsqueeze.Ina bowl, combine spinach, sour cream or cottage cheese, yogurt, parsley,scallions,salt,andpeppertotasteandmixwell.Coverandrefrigerateforatleast4hoursorovernighttoblendflavors.Makes2cups.

Approx.perserving:60calories;4gramsoffat

Hummus

1/4cuptahini(sesamepaste)1teaspooncuminormoretotaste1/2teaspoonsalt2largeclovesgarlic,finelychopped3tablespoonslemonjuice3tablespoonshotwater119-ouncecangarbanzobeans,drainedChoppedfreshparsley

Combine tahini, cumin, salt, andgarlic ina smallbowl.Whilemixing, slowlypourinlemonjuice,thenhotwater.Puréegarbanzobeansinablenderorafoodprocessor,orpassthroughafoodmill.Addtahinimixturetopuréeandprocessormixwell.Seasontotaste.Sprinklewithchoppedparsleyandservewithfreshvegetablesortoastedpitabread.Makes11/2cups.


Guacamole

2ripeavocados,skinnedandmashed1/2lemon,juiced2tablespoonsonion,finelychopped1tablespoonoliveoilSaltandpeppertotaste

Mashtheavocadowellandstirtogetherwithlemonjuice,onions,andoliveoil.Addsaltandpeppertotaste.Coverandrefrigerateforonehourbeforeserving.Makes10servings.


FreshVegetableswithDillCucumberDip

112-ouncecontainerplainfirmlow-fatyogurt1cupcucumber(noseedsorskin),cutinsmallpieces1teaspoondrieddillweed1/4cuplemonjuiceSaltandpeppertotasteAvarietyoffreshvegetables–cutinstrips.Youcanuseanyofthefollowing:asparagustipsheadsofbroccolicarrotstickscelerystickscucumbersticksgreenbeansparsnipstickssnowpeasgreen,yellow,orredpepper

Combine yogurt, cucumber, dillweed, and lemon juice in a blender or foodprocessor and blend until smooth.Add salt and pepper to taste and chill untilready toserve.Arrangevegetablestrips inacircleona largeplatterandplacethedipinasmallbowlinthemiddle.


BlackBeanDip

115-ouncecanblackbeans,drained1/2cupfat-freemayonnaise1/2cupfat-freesourcream1clovegarlic,mashed14-ouncecanchoppedgreenchilipeppers1teaspoonchilipowder1tablespoonsalt

Mashtheblackbeansinabowlwellwithafork.Addmayonnaise,sourcream,garlic, chilies, chili powder, and salt. Stir well. Cover and refrigerate for onehourbeforeserving.Makes8servings.


TastyTunaDip

1cuplow-fatcottagecheese17-ouncecanwater-packedtunaFreshlemonjuicetotaste1/4teaspoonfreshdill,crushedor1/8teaspoondrieddillweed2greenonions,slicedPaprika

Placecottagecheeseintoafoodprocessorandprocessuntilcreamy.Addtuna,lemonjuice,anddillandprocessuntilsmooth.Stiringreenonions.Spoontunadip into a serving bowl and refrigerate for 1 hour or longer. Garnish withpaprika.Servewithlow-fatcrackersorcrudités.Makes6(1/4cup)servings.


SalmonSliceswithLimeJuiceandBasil

1poundsalmonfilletswithskin1/2cupfreshlimejuice2tablespoonsfreshbasilordill,finelychopped1teaspoongranulatedsugarSaltandfreshlygroundwhitepeppertotasteFreshbasilleaves

Placefilletsskinsidedownonacuttingboardandslicethinlywithaverysharpknife.Discardskinandarrangesalmonslices inashallowdish.Combine limejuice,choppedbasil,sugar,salt,andwhitepepperinasmallbowlandmixwell.Pourmixtureoversalmon,cover,andmarinateinrefrigeratorfor5hours.Drain,reserving marinade. Arrange salmon slices on a serving platter and drizzle asmallamountofreservedmarinadeoversalmon.Garnishwithfreshbasilleaves.Servewiththinslicesofpumpernickelbread.Makes8servings.


ScallopCeviche

2poundsfreshscallops3tomatoes,seededandchopped1cupfreshlimejuice1cupfreshcilantro(coriander),chopped1mediumonion,chopped1smallredbellpepper,chopped2freshjalapeñopeppers,seededandminced2clovesgarlic,minced4limes,cutintothinwedgesParsley,chopped

Placescallopsinacolander,rinsewithcoldwateranddrain.Combinescallops,tomatoes, lime juice, cilantro,onion, redand jalapeñopeppers, andgarlic in aglass bowl. Toss gently until scallops are coated with lime juice, then cover.Marinateinrefrigeratorfor5hours,stirringseveraltimes.Spoonscallopmixtureinto individual servingbowls.Garnishwith limewedgesandparsley.Makes8first-courseservings.


OrientalShrimp

4cupswater2stalkscelerywithleaves1thicksliceonion1clovegarlic,halved1bayleaf1poundlargefreshshrimpinshells1/4poundfreshsnowpeas

Combine4cupsofwater,celery,onion,garlic,andbayleafinalargesaucepan.Bringtoaboil,reduceheat,andsimmerfor5minutes.Addshrimpandsimmerfor3to5minutesoruntilshrimpturnpink.Placeshrimpinacolander,drainandrinsewithcoldrunningwater.Shellanddeveinshrimp.Bringseveralcupswatertoaboilinalargesaucepanandaddtrimmedsnowpeas.Blanchfor2minutesorjustuntilpliable,thendrain.Placesnowpeasintoabowloficewatertohaltcooking, then drain. Wrap a snow pea around each shrimp, securing with atoothpick.Arrange shrimpon a serving platter on a bed of lettuce.Cover andrefrigerateuntilservingtime.Makes4servings.

Approx.perserving:100calories;0.9gramsoffat

TunaCheeseSoufflés

17-ouncecanwater-packedwhitetunaoralbacore,drained1/4cupfreshparsley,chopped1/4cuponion,chopped2tablespoonslow-fatmayonnaise6greenolives,chopped1tablespoonfreshlemonjuice1/4teaspoonpepper3eggwhites9sliceswhole-wheatbread3tablespoonsParmesancheese,freshlygrated3tablespoonsdrybreadcrumbsPaprika

Preheatovento250°.Combinetuna,parsley,onion,mayonnaise,olives,lemonjuice,andpepperinablenderorfoodprocessorandmixuntilsmooth.Beateggwhitesinasmallmixerbowluntilstiff.Foldgentlyintotunamixture.Cutbreadslicesintoquartersandarrangeonabakingsheet.Bakefor30minutesoruntildry. Spoon tuna mixture onto toast squares. Mix Parmesan cheese and breadcrumbs inasmallbowlandsprinkleover tunamixture.Sprinklewithpaprika.Broilfor5minutesoruntil lightbrownandbubbly.Serveimmediately.Makes36appetizers.

Approx.perappetizer:32calories;0.9gramsoffat

Crab-StuffedCherryTomatoes

1pintcherrytomatoes16-ouncecancrabmeat2greenonions,finelychopped2tablespoonsdrybreadcrumbs1teaspoonfreshparsley,finelyminced1teaspoonwhitewinevinegar1/2teaspoonfreshdill,finelymincedor1/4teaspoondrieddillweedPaprika

Slicestemendfromtomatoesandscoopoutpulp.Inverttomatoesandplaceonapaper towel todrain.Combinecrabmeat,greenonions,breadcrumbs,parsley,vinegar, and dillweed in a small bowl and mix well. Spoon mixture intotomatoes.Lineamicrowave-safeplatewithapapertowelandarrangetomatoes.Microwave on high for 2 to 4 minutes or until heated through, turning plateseveraltimes.Sprinklewithpaprika.Makes5servings.


OystersRockefeller

Rocksalt36freshoystersonthehalfshell4mediumonions,chopped8ouncescookedspinach2stalkscelery,chopped3sprigsofparsley1/4cupcream1/4teaspooncayennepepperSaltandpeppertotaste

Preheatovento450°.Spreadabedofrocksaltinto2shallowbakingdishesandarrange oysters in shells on the bed. Place onions, spinach, celery, parsley,cream, salt, and black and cayenne peppers into a blender and process untilpuréed.Spoonpuréeoveroysters.Bakefor4minutes.Serveoystersonthebedofrocksalttoretainheat.Makes36servings.

Approx.peroyster:25calories;0.9gramsoffat

PolynesianCrab

16-ouncepackagefrozensnowcrab,thawed,drainedandflaked2greenonionswithtops,chopped1/4cupcoconut,flaked1/4cuplightmayonnaise1/4teaspooncurrypowderSaltandfreshlygroundpeppertotaste

Combinesnowcrab,greenonions,coconut,mayonnaise,currypowder,salt,andpepper in amediumbowl andmixwell.Refrigerate for 1 to 2 hours to blendflavors. Servewith oriental rice crackers and fresh pineapple pieces.Makes 1cup.


Crab-CucumberSlices

1medium(9-inch)cucumber16-ouncecancrabmeat,drained2tablespoonslow-fatplainyogurt2tablespoonschivesorgreenonion,choppedSaltandfreshlygroundpeppertotastePaprika

Scorecucumber lengthwise tomakedecorativeedge, thenslice1/4-inch thick.Combine crabmeat, yogurt, chives, salt, and pepper in a small bowl. Place asmall spoonful of crabmixture onto each cucumber slice and sprinkle lightlywithpaprika.Arrangecucumberslicesonaservingplateandcoverwithplasticwrap.Chillinrefrigeratorforupto4hoursbeforeserving.Makes36appetizers.


DilledSalmonMousse

1/2cupwaterorclamjuice1envelopeunflavoredgelatin1/2cuplow-fatcottagecheese1to2tablespoons1%low-fatmilk3/4cuplow-fatplainyogurt1/2cupcelery,finelychopped2tablespoonsfreshdill,mincedor1tablespoondrieddillweed1tablespoononion,grated1tablespoonfreshlemonjuice1teaspoonsalt(optional)Dashofhotpeppersauce27-1/2-ouncecanssockeyesalmon,drained

Placecoldwaterorclamjuiceinasmallsaucepan.Sprinklegelatinoverliquidand let stand for 5minutes.Dissolvegelatinovermediumheat.Cool to roomtemperature.Combinecottagecheeseandenoughmilkfordesiredconsistencyinablenderandprocessuntilsmooth.Stiryogurt,celery,dill,onion,lemonjuice,salt, hot pepper sauce, and blended cottage cheese into gelatin mixture. In abowl,mashsalmonwithaforkorblendinafoodprocessoruntilfinelyflaked.Foldsalmonintogelatinmixtureandpourintoa4-cupmold.Coverandchillfor3hoursoruntilfirm.Unmoldmousseontoaservingplate.Arrangecrackersorchopped, fresh vegetables around mold before serving. Makes 16 (1/4 cup)servings.


GingerSteakRumaki

3/4pound(1/2-inchthick)leansirloin,roundorflanksteak1/4cuplightsoysauce1teaspoonWorcestershiresauce1teaspoononion,minced1teaspoongranulatedsugar1clovegarlic,minced1/2teaspoonginger110-ouncecanwaterchestnuts

Freezesteakfor30minutesforeasierslicing.Trimofffat,thenslicecrossgraininto about 25 1/8 x 3-inch strips. Combine soy sauce, Worcestershire sauce,onion,sugar,garlic,andgingerinalargebowl.Addsteakandstiruntilcoatedwith sauce. Marinate at room temperature for 30 minutes or in refrigeratorovernight, stirring occasionally.Drain andwrap steak strip around eachwaterchestnut, securing with a toothpick. Arrange rumaki on an ungreased bakingsheet andbroil for 3 to 4minutes or untilmedium-rare.Arrangeon a servingplatterandserveimmediately,whilehot.Makes5servings.


BakedChickenFingers

4boneless,skinlesschickenbreasts2tablespoonscornstarch1egg1cupbuttermilk1teaspoonsalt1teaspoonblackpepper1teaspoongarlicpowder1teaspoononionpowder1cupall-purposeflour1cupbreadcrumbsNonfatcookingspray

Preheatovento350°.Cutchickenbreastinto1/2-inchstrips.Mixtogetherinabowlwith thecornstarch,coveringeachstripevenly. Inanotherbowlcombinetheegg,buttermilk,salt,pepper,garlicpowder,andonionpowder.Inaseparatebowlcombine flourandbreadcrumbs.Cover thebottomofanonstickbakingpanwithcookingspray.Dipeachpieceofchicken ineggmixtureand then inflour mixture. Place each strip on baking pan. Bake for approx. 40 minutes,turning once, until chicken is cooked throughout and browned. Makes 8servings.


ChickenPuffs

1/2cupcookedboneless,skinlesschicken,finelyminced1-1/2tablespoonslow-fatmayonnaise1tablespoondrybreadcrumbs2teaspoonsscallions,minced1/4teaspoonsalt(optional)1/4teaspoondrymustard1/4teaspooncurrypowder1/4teaspoonWorcestershiresauce6sliceswhole-wheatbread1eggwhitePaprika

Combine chicken,mayonnaise, crumbs, scallions, salt,mustard, curry powder,andWorcestershiresauceinasmallbowl.Mixwellandchillinrefrigeratorforseveral hours, if desired. Preheat oven to 250°. Cut each bread slice into 4squaresandarrangeonabakingsheet.Bakefor30minutes.Beateggwhiteinasmallmixingbowluntilsoftpeaksform.Preheatovento500°.Foldeggwhiteintochickenmixturegentlyandsprinklewithpaprika.Bakefor5minutes.Serveimmediately.Makes24appetizers.


StuffedMushroomCaps

24thinslicesbread,cruststrimmed24mediumfreshmushrooms1cupfinewhole-wheatbreadcrumbs1/4cupfreshparsley,finelychopped1clovegarlic,mincedSaltandfreshlygroundpeppertotaste4teaspoonscornoilmargarine2/3cuppart-skimmozzarellacheese,shredded

Preheatovento300°.Flattenbreadwitharollingpinandcut24roundswitha11/2-inchcookiecutter.Pressbreadroundsintominiaturemuffincupsandbakefor20to25minutesoruntillightbrown.Removefrompanandletcool.Washmushrooms and pat dry with paper towels. Remove stems completely anddiscard. Combine bread crumbs, parsley, garlic, salt, and pepper in a foodprocessor and mix well. Add margarine and continue to process until mixed.Spoonasmallamountofcrumbmixtureintoeachmushroomcap.Sprinklewithcheese.Place1stuffedmushroomintoeachbakedbreadcupandarrangeonabakingsheet.Preheatovento400°.Bakefor10minutesorbroilfor1minuteifdesired.Servehot.Makes24appetizers(4appetizersperserving).


Mozzarella-VegetableCanapés

1/2cupcarrots,finelychopped1/2cupradishes,finelychopped1/4cuponion,finelychopped2tablespoonsgreenbellpepper,finelychopped2tablespoonslow-fatmayonnaise1tablespoonlow-fatplainyogurt1clovegarlic,minced1/2teaspoonsalt(optional)1/4teaspoonpepper48smallryecrackersormelbarounds4ouncespart-skimmozzarellacheese,cutinto48smallslicesPaprika

Preheat oven to 500°. Combine carrots, radishes, onion, green pepper,mayonnaise, yogurt, garlic, salt, and pepper in a small bowl and mix well.Spread1/2 tablespoonofmixtureoneachcracker.Topwithamozzarellasliceand sprinkle with paprika. Place canapés onto a baking sheet and bake for 5minutes.Serveimmediately.Makes48appetizers.


HotFruitKabobs

1cupgrapefruitjuice1/2cuphoney2tablespoonskirsch(optional)1tablespoonfreshmint,finelychopped3peaches,peeled,pitted,andcutintobite-sizedpieces4bananas,peeledandcutintobite-sizedpieces2apples,cutintowedges1freshpineapple,peeled,coredandcutintobite-sizedpieces2grapefruit,sectionedBambooskewers

Combinegrapefruitjuice,honey,kirsch,andmintinasmallbowlandmixwell.Arrange fruit in a shallow bowl and pour grapefruit juice mixture over fruit.Marinate for 1 hour. In a shallow dish, soak bamboo skewers inwater for 10minutes. Preheat broiler. Drain fruit, reserving marinade. Thread fruit ontoskewers and place skewers into a broiler pan. Broil for 5 minutes, brushingfrequentlywithmarinade.Makes6servings.


ChilledFreshTomatoSoup

4poundsfreshtomatoes2cupschickenbroth,eitherhomemadeorcanned2tablespoonsonion,chopped2teaspoonsgranulatedsugar1/2teaspoonfreshbasil,choppedor1/4teaspoondriedbasil1/2teaspoonsalt(optional)1/4teaspoonpepper

Diptomatoesintoalargesaucepanofboilingwaterfor30seconds.Removeandimmediatelyplacetomatoesintoalargebowlofcoldwater.Letstanduntilcoolenoughtohandle.Peeltomatoeswithaknife,allowingskintoslipoffeasily.Cuteachtomatoinhalfcrosswiseandsqueezegentlytoremoveseed.Thencutcorefrom tomato and cut into quarters. Place 1/4 of the tomatoes at a time in ablender and process until puréed. Combine tomatoes, chicken broth, onion,sugar, basil, salt, and pepper in a large bowl. Refrigerate for several hours toblendflavors.Servechilled.Makes6servings.


Tomato-ZucchiniSoup

1tablespooncornoilmargarine1/2cupcelery,chopped3shallots,chopped2largeclovesgarlic,minced4cupschickenbroth,eitherhomemadeorcanned3tomatoes,chopped1zucchini,thinlysliced1tablespoontomatopaste1teaspoonfreshparsley,choppedor1/2teaspoondriedparsley1/2teaspoonfreshcilantro,chopped(coriander)1bayleaf4to6tablespoonslow-fatplainyogurt

Meltmargarineinasouppotoverlowheat.Addcelery,shallots,andgarlicandsautéuntiltender.Addchickenbroth,tomatoes,zucchini,tomatopaste,parsley,cilantro, and bay leaf. Simmer for 2 hours.Discard bay leaf. Ladle soup intosoupbowls.Garnishwithyogurt.Makes4to6servings.


VegetableSoupwithPasta

1tablespoonoliveoil2cupsonions,chopped1poundfreshcarrots,sliced1largegreenorredbellpepper,chopped2clovesgarlic,minced10cupschickenbroth,eitherhomemadeorcanned2cupsunpeeledpotatoes,cutintobite-sizedpieces2cupsturnips,chopped2poundsfreshgreenbeans,cutin2-inchpieces2cupstricoloredsmallpastashells,cooked1/2teaspoonsalt(optional)1/4teaspoonpepper1-1/2cupsfreshparsley,chopped

Heatoliveoilinasouppotovermediumheat.Addonionsandsautéuntiltender.Addcarrots,bellpepper,andgarlicandcookfor5minutes.Addchickenbroth,potatoes,andturnips.Bringtoaboil,reduceheat,andcoverpartially.Cookfor10minutesoruntilpotatoesarealmosttender.Addgreenbeansandsimmerfor5minutes. Add pasta, salt, and pepper. Simmer for 10minutes longer. Ladlesoup into soup bowls. Garnish each with 2 tablespoons of parsley.Makes 12servings.


OrientalSpinachSoup

110-ouncepackagefrozenchoppedspinach1tablespooncornstarch1-1/2cupswater,divided210-1/2-ouncecanschickenbroth,eitherhomemadeorcanned1/2cupcelery,diagonallysliced1/2cupfreshcarrots,thinlysliced2tablespoonsgreenonions,sliced2teaspoonslightsoysauce

Cookspinachaccordingtopackagedirections,omittingsalt,anddrainwell.Inasaucepan,dissolvecornstarchin1/4cupofwater.Stirinremaining1-1/4cupsofwater and chicken broth. Add spinach, celery, carrots, green onions, and soysauce. Bring to a boil over medium-high heat, stirring constantly. Cook untilclearandthickenedandcontinuetostir.Reduceheatandsimmerfor5minutes.Makes8cups(1-1/3cupsperserving).


HeartyMinestrone

3tablespoonsoliveoil1largeonion,chopped6largefreshmushrooms,sliced3clovesgarlic,chopped1tablespoonfreshbasil,choppedor1-1/2teaspoonsdriedbasil1teaspoonfreshoregano,choppedor1/2teaspoondriedoregano1teaspoonfreshparsley,chopped5cupswater120-ouncecanmixedvegetablejuicecocktail4carrots,thinlysliced2zucchini,sliced1/2smallheadcabbage,shredded1/2cupelbowmacaroni

Heatoliveoilina6-quartsaucepanovermediumheat.Addonion,mushrooms,garlic,basil,oregano,andparsleyandsautéforseveralminutes.Addwaterandvegetable juice cocktail, then bring to a boil over medium-high heat. Addcarrots, zucchini, cabbage, and macaroni. Cook just until vegetables andmacaroniaretender.Makes8servings.


SplitPeaandBarleySoup

6cupschickenbroth,eitherhomemadeorcanned1-1/2cupsdriedsplitpeas1/2mediumonion,coarselychopped1mediumcarrot,coarselychopped1stalkcelery,coarselychopped1clovegarlic,minced1/2cuppearlbarleySaltandfreshlygroundwhitepeppertotaste

Placebroth,splitpeas,onion,carrot,celery,andgarlic intoa3-quartsouppot.Bringtoaboilovermedium-highheat,reduceheat,andsimmer,uncovered,for1hour.Mixsoup,usingsmallamountatatime,inafoodprocessororblender.Combinepuréedsoupandbarleyinasouppot.Bringtoaboil,reduceheat,andsimmerfor30to40minutesoruntilbarleyistender.Addsaltandwhitepepper.Makes6servings.


SplitPeaSoup

1hambonefromcookedham1-1/4cup(12ounces)splitgreenpeas8cupswater4onions,slicedSaltandpeppertotaste

Trimanyfatfromhambone,butleavemeat.Combineallingredientsexceptsaltandpepperinastockpot.Bringtoaboilandskimfat.Lowerheattokeepfromsticking.Simmer,partially covered, for1-1/2 to2hoursoruntilpeasare soft,stirringoccasionally.Makes10servings.


FrenchOnionSoup

2tablespoonscornoilmargarine1-1/2poundsonions,quarteredandthinlysliced2cupsfreshcarrots,peeledandgrated1tablespoonlightbrownsugar3tablespoonsall-purposeflour1teaspoonpaprika6cupsbeefbroth,eitherhomemadeorcanned1teaspoonfreshthymeor1/2teaspoondriedthyme1/4teaspoonsalt(omitifusingcannedbroth)1/4teaspoonpepper6slices(1to1-1/2ounceseach)whole-wheatorwhiteFrenchbread1/3cuppart-skimmozzarellacheese,grated

Meltmargarineinalargesouppotoverlowheat.Addonionsandcarrots.Coverandcookoververy lowheat for20minutes.Addbrown sugar andcookuntilonionsarebrown,stirringconstantly.Addflourandpaprika,stirringuntilonionsarecoated.Addbroth,thyme,salt,andpepperandmixwell.Bringtoaboilovermedium-highheat,stirringconstantly.Reduceheatandsimmer,uncovered,for30minutes.Preheatovento250°.Placebreadontoabakingsheetanddrybreadslices in anoven for30minutes tomakecroutons.Ladle soup intoovenproofsoupbowls,thenplacebowlsontoabakingsheet.Put1croutonintoeachbowlandsprinklewithcheese.Placebakingsheetwithbowls4inchesbelowbroilerandbroil3 to4minutesoruntilcheese is lightlybrownedandbubbly. Ifyoursoupbowlsarenotovenproof,placecheese-toppedcroutonsontobakingsheetand broil until bubbly. Ladle piping hot soup into soup bowls and top withcroutons.Makes6servings.


ChilledMelonBisque

1ripecantaloupe1cuplow-fatplainyogurt3tablespoonsfreshlemonjuice1/2teaspoonfreshgingerroot,peeledandgratedor1/4teaspoondriedginger2tablespoonsfreshmintleaves,chopped

Slice cantaloupe in half and remove seeds.Scoop cantaloupepulp into a foodprocessor or blender andprocess until puréed.Shouldmake about 1-1/2 cups.Add yogurt, lemon juice, and ginger. Process until blended. Refrigerate untilservingtime.Pourcantaloupemixtureintosmallbowls.Garnishwithfreshmint.Makes4servings.


PotatoandLeekSoup

6mediumleeks8cupschickenbroth,eitherhomemadeorcanned4mediumpotatoes,peeledandchopped1clovegarlic,minced1cup1%low-fatmilkSaltandfreshlygroundpeppertotaste3tablespoonsfreshparsleyorchives,minced

Trim leeks, leaving about 2 inches of green portion. Cut lengthwise halfwaythrough white portion. Spread leeks apart and rinse well under cold runningwater. Slice leeks thinly by hand.Combine leeks, chicken broth, potatoes andgarlic in a large saucepan and bring to a boil overmedium-high heat.Reduceheat,coverpartially,andsimmer for30minutesoruntilvegetablesare tender.Puréevegetablemixtureinablenderorfoodprocessor.Heatoverlowheatandstirinmilk,andsaltandpeppertotaste.Ladlesoupintosoupbowlsandgarnishwithparsley.Makes12cups.


NewEnglandSeafoodChowder

4sliceswhole-wheatbread2tablespoonscornoilmargarine4cupsonions,sliced2tablespoonsall-purposeflour2cupsclamjuice2cupswater5cupspotatoes,sliced2teaspoonsfreshthymeor1teaspoondriedthyme3/4teaspoonsalt(optional)1/2teaspoonpepper2poundsbonelessfishfillets,cutintobite-sizedpieces2cups1%low-fatmilk1/2cupfreshparsley,chopped

Preheat oven to 250°. Cut bread into cubes and spread in a single layer on abakingsheet.Bakefor30minutesoruntildry.Croutonsshouldmeasureabout1-1/2cups.Meltmargarine ina largesouppotover lowheat.Addonionsandsauté for 10minutes. Stir in flour and cook for 2minutes, stirring constantly.Add clam juice and water. Bring to a boil over medium-high heat, stirringconstantly.Addpotatoes, thyme,salt,andpepper.Reduceheatandsimmerfor10minutes.Addfishandmilk.Continue tosimmer for5minutesor justuntilfish isopaque.Donotovercook.Ladle intosoupbowls.Sprinklewithparsleyandcroutons.Makes12first-courseor8main-dishservings.


WinterSoup

2tablespoonsvegetableoil1mediumonion,chopped214-1/2-ouncecansfat-freechickenbroth,eitherhomemadeorcanned1/3cuptomatosauce1/2cupmacaroni,uncooked115-ouncecanwhitebeans(cannelloniorGreatNorthernbeans),drainedPeppertotaste

Heatoil ina largesouppotovermedium-lowheat.Addonionandcookfor3minutes. Add broth and tomato sauce, bring to a boil, then stir in macaroni.Reduceheat,cover,andsimmerfor10minutes.Addpeppertotaste,thenstirinwhite beans. Heat mixture thoroughly. Serve in soup bowls with croutons,cornbreadorcrackers,orasprinkleofParmesancheese.Makes4to6servings.


CurriedWinterSquashSoup

1-1/2cupsonions,finelychopped1tablespoonmargarine4to5teaspoonscurrypowder2mediumbutternutsquash3cupslow-sodiumchickenbroth,eitherhomemadeorcanned1mediumapple,peeled,cored,andchopped1cupapplejuiceSaltandfreshlygroundpeppertotaste

Meltmargarineinalargesaucepanoverlowheat.Addonionsandcurrypowder.Coverand simmer for8minutesoruntilonionsare soft.Peel, seed, andchopsquashandaddwithbrothandappletosaucepan.Bringtoaboilovermedium-high heat, reduce heat, and cover partially. Simmer for 25 minutes or untilsquash and apple are very tender. Strain, reserving liquid and solids. Processsolidsuntilsmoothinafoodprocessorwithasteelbladeorinablender.Add1cupreservedliquidandcontinuetoprocessuntilsmooth.Returnpuréedsouptosaucepan.Addenoughremainingreservedsoupliquidandapple juicetomakedesiredconsistency.Addsaltandpepper.Heattoservingtemperatureandserveimmediately.Maysubstitutepumpkinorotherwintersquashforbutternut.Maysubstitute 1% low-fat milk for apple juice for a less sweet taste. Makes 8servings.


ChineseChicken-NoodleSoup

8cupschickenbroth,eitherhomemadeorcanned1/2poundchickenorturkeybreast,skinned,boned,andcutintosmallpieces4scallions,sliced3carrots,sliced2tablespoonslightsoysauce1teaspoonsugar1tablespoonsherry1/2teaspoonfreshgingerroot,finelyminced4ounceswhole-wheatvermicelli,brokeninto1-inchpieces

Placechickenbrothintoalargesouppotandbringtoaboilovermedium-highheat. Add chicken, scallions, carrots, soy sauce, sugar, sherry, and ginger.Reduce heat, cover, and simmer for 20 minutes. Bring to a boil, then addvermicelli.Cookovermedium-highheatfor15minutes.Ladleintosoupbowls.Makes8servings.


Gazpacho

6largeripetomatoes,seededandchoppedor1-1/2cupscannedimportedplumtomatoes,drained

2redbellpeppers,cored,seeded,andcoarselychopped2largecucumbers,peeled,seeded,andcoarselychopped1mediumyellowonion,coarselychopped1clovegarlic1-1/2cupscannedtomatojuice1/4cupredwinevinegar1tablespoonoliveoilPinchofcayennepepperordashhotpeppersauceSaltandfreshlygroundpeppertotaste1/2cupfreshparsley,chopped

Inafoodprocessorfittedwithametalbladeorinablender,placetomatoes,redpeppers,cucumbers,onion,andgarlicasmallamountatatime,addingenoughtomato juice to each batch to keep blades from clogging. Process until wellmixed but do not purée completely. Combine processed vegetable mixture,vinegar, olive oil, cayennepepper, salt, andpepper in a large bowl and cover.Refrigeratefor4hoursorlonger,adjustingseasoningsifnecessary.Ladlesoupintosoupbowls.Garnishwithparsley.Makes8servings.


AsparagusandPeaSoup

1-1/4poundsasparagus,trimmedandcutinto1/4-inchpieces110-ouncepackagefrozenpeas,thawed5cupschickenbroth,eitherhomemadeorcanned1cupwater1tablespoonfreshtarragon,choppedoroneteaspoondriedtarragon,crumbledSaltandpeppertotasteTarragonsprigs

Combine asparagus, peas, broth, tarragon, andwater in a large saucepan overmedium-highheat.Bringtoaboilandsimmer,uncovered,for10minutesuntilasparagusistender.Inablenderorfoodprocessor,puréemixtureinbatchesuntilsmooth.Pourintosaucepan,seasonwithsaltandpeppertotaste,andheat.Ladlesoupintosoupbowls.Garnishwithfreshtarragonsprigs.Makes4servings.


JesseBarfield

As a player and coach, JesseBarfield hasmade hismark both on and off thebaseballdiamond.His12yearswith theTorontoBlueJaysincludedfiveyearswith the club’sminor league teamsand sevenyears in themajors. In1985hewastheAmericanLeaguehomerunleaderwith40.JessealsospentfouryearswiththeNewYorkYankeesandayearwiththeTokyoGiantsbeforeturninghisenergiestothefrontofficeascommunityaffairsdirectorfortheHoustonAstros.JessehasalsoservedasbattingcoachfortheSeattleMariners.

MarketDaySoup

1/4cupeachblackbeans,navybeans,redbeans,Garbanzobeans,Pintobeans,splitpeas,lentils,barley,black-eyedpeas,andbabylimabeans

1hamhockbayleaf1/8teaspoonthyme1quarttomatoesor6freshpeeledandcutup2mediumchoppedonions6stalkscelery2clovesgarlicSaltandpeppertotaste1poundboneless,skinlesschickenbreast,cutinpieces1/2poundsmokedsausage,cutinpieces2tablespoonschoppedfreshparsley

Soakbeansovernightwith1tablespoonofsalt.Drainbeansandadd3quartsofwater, hamhock, bay leaf, and thyme.Cover and simmer about 3 hours.Addtomatoes,onions,celery,garlic,salt,andpepper.Simmer1-1/2hoursuncovered.Add chicken and sausage; simmer until chicken is tender. Tenminutes beforeservingaddparsley.


Chicken-CabbageSoup

3cupschickenbroth,eitherhomemadeorcanned3cupswater2cupsfreshtomatoes,chopped1potato,peeledandchopped1/2cupcarrot,shredded1/2cupcelery,chopped1/2cuponion,chopped4peppercorns1bayleaf3cupscabbage,shredded1cupcookedbonelessskinlesschicken,chopped1/4cupfreshlemonjuice1tablespoongranulatedsugar

Combine broth, water, tomatoes, potato, carrot, celery, and onion in a largesaucepan. Add peppercorns and bay leaf and simmer for 1 hour, stirringoccasionally.Addcabbageandcontinuetosimmerfor10minutes.Addcookedchicken,lemonjuice,andsugar.Heattoservingtemperature.Removebayleaf.Ladlesoupintosoupbowls.Makes6to8servings.


CurriedCarrotSoup

1tablespooncornoilmargarine4cupscarrots,chopped1cuponion,chopped1/2teaspooncurrypowder1/2teaspooncumin1/2teaspooncoriander5cupswater1/2teaspoonsalt(optional)1/4teaspoonwhitepepper1cuplow-fatcottagecheese1cup1%low-fatmilk1teaspoonfreshlemonjuice1/2cupgreenbellpepper,chopped1/2cupfreshparsley,chopped

Meltmargarineinalargesouppotoverlowheat.Addcarrotsandonion.Sautéfor5minutes,addingcurrypowder,cumin,andcoriander.Addwater,salt,andwhite pepper. Bring to a boil overmedium-high heat, reduce heat, and coverpartially.Simmerfor15minutes.Pourcarrotmixtureintoablenderandprocessuntilpuréed.Returnmixturetosouppot.Placecottagecheese,milk,andlemonjuice into blender and process until smooth. Pour into carrotmixture.Heat toserving temperatureover lowheat.Ladle into soupbowls.Garnishwithgreenpepperandparsley.Soupmaybeservedchilled.Makes6servings.


WhiteBeanandSpinachSoup

1pounddriedwhitebeans8cupswater,divided8cupsbeefbroth,eitherhomemadeorcanned2cupsfreshcarrots,grated1-1/2cupsonion,chopped4clovesgarlic,minced1teaspoonfreshthymeor1/2teaspoondriedthyme3bayleaves1/4teaspoonpepper1/8teaspooncayennepepper6cupsfreshspinach,torn216-ouncecanstomatoes,coarselychopped1/2teaspoongranulatedsugar1/2teaspoonsalt(omitifusingcannedbroth)

Soakbeansin4cupsofwaterovernightinalargesaucepan.Drainsoakingwaterandaddbeefbrothand4cupsoffreshwater.Bringtoaboilovermedium-highheat,thenreduceheat.Addcarrots,onions,garlic,thyme,bayleaves,andblackandcayennepeppers.Bringtoaboil,reduceheat,thencoverandsimmerfor1houroruntilbeansaretender.Addspinach,tomatoeswithliquid,sugar,andsalt.Bringtoaboil,reduceheat,andsimmerfor5minutes.Discardbayleaves.Ladleintosoupbowls.Makes8servings.


Turnip,Turkey,andPeaSoup

1poundgreensplitpeas1largeonion,chopped1largeturnip,peeledanddicedinto1/2-inchcubes2carrots,dicedinto1/2-inchcubes210-ouncepackagesfrozengreenpeas,thawed1/4teaspoondriedthyme,crumbled8cupswater2cupschickenbroth,eitherhomemadeorcannedSaltandpeppertotaste3tablespoonsoliveoil2turkeybreasts,cookedandchopped3slicesdayoldryebread,crustsdiscarded,cutinto1/2-inchcubes

Combine split peas, onion, turnip, carrots, green peas, thyme, and water in alarge kettle or stockpot over medium-high heat. Bring to a boil, and simmer,uncovered,for1-1/2hours,stirringoccasionally.Stirinbroth,saltandpeppertotasteandsimmer,uncovered,for5minutes.Heatoilinaskilletoverhighheatandsautéturkeyfor2minutes,thensetaside.Sautébreadcubesinskilletuntilcrisp. Ladle into soup bowls and top each serving with turkey and croutons.Makes6to8servings.


ChilledSpinachBorscht

1poundfreshspinachor110-ouncepackagefrozenspinach,thawed1largecucumber,peeledandchopped1/2mediumyellowonion,chopped1cupfat-freebuttermilk,divided4cupschickenbroth,eitherhomemadeorcanned1teaspoonvinegar1/2teaspoonfreshdill,choppedor1/4teaspoondrieddillweedSaltandpeppertotasteChoppedcucumberforgarnish

Rinse spinach well and place into a saucepan with a small amount of saltedwater. Cook over medium heat until tender. Drain and chop spinach. Placecucumberandonionintoablenderandprocessuntilpuréed.Placepuréeintoalarge bowl and stir in half of the buttermilk. Add chicken broth and vinegar,blendingwell.Stirinspinach,remainingbuttermilk,dill,salt,andpepper.Chilluntil serving time. Ladle into soup bowls. Garnish with chopped cucumber.Makes8servings.


MoscowBorscht

4cupsbeeforchickenbroth,eitherhomemadeorcanned2largefreshbeets,peeledandchopped1largepotato,peeledandchopped1onion,chopped1mediumcarrot,sliced1/4smallheadcabbage,shredded1tomato,chopped2tablespoonsfreshparsley,choppedor1tablespoondriedparsley1teaspoonfreshdill,choppedor1/2teaspoondrieddillweed1teaspoonfreshlemonjuice1teaspoonsalt(optional)Freshlygroundpeppertotaste3tablespoonslow-fatplainyogurtorMockSourCream(seerecipeonthenextpage)

Combinebroth, beets, potato, onion, and carrot in a saucepan.Bring to a boilovermedium-highheat.Reduceheat,cover,andsimmerfor30minutes.Skimifnecessary. Add cabbage, tomato, parsley, and dill. Cover and simmer for 30minuteslongeroruntilvegetablesaretender.Addlemonjuice,salt,andpepper.Ladle soup into soup bowls. Garnish each serving with 1 rounded teaspoonyogurtorMockSourCream.Makes8servings.


MockSourCream

1cuplow-fatcottagecheese1/4cupfat-freebuttermilk1/2teaspoon(ormore)freshlemonjuice

Combinecottagecheeseandbuttermilkinablender.Processuntilsmooth.Stirinlemonjuicetotaste.Makes1cup.(4to8servings)


BlackBeanSoup

1pounddriedblackbeans,rinsed8cupswater1tablespooncornoilorsaffloweroil2mediumonions,chopped1greenbellpepper,chopped1carrot,peeledandshredded4clovesgarlic,minced2teaspoonsfreshoreganoor1teaspoondriedoregano1/2teaspooncuminseed,crushed1teaspoonsalt(optional)1/2teaspoonpepper2tablespoonsfreshlemonjuice2cupsbrownrice,cooked1cuplow-fatplainyogurtChoppedgreenonions

Placebeansandwaterinalargesaucepanandboilfor2minutesovermedium-highheat.Removefromheat,cover,andletstandfor1hour.Heatoilinaskilletovermediumheat.Addonions,greenpepper,carrot,garlic,oregano,andcumin.Sautéuntilvegetablesaresoft,thenstirintobeans,addingsaltandpepper.Bringtoaboil,reduceheatandcover.Simmerfor1-1/2to2hoursoruntilbeansareverytender,stirringoccasionally.Stirinlemonjuice.Spoonriceintosoupbowlsand ladle bean soup over rice. Top with yogurt and green onions. Makes 8servings.


BeanandBasilSoup

3quartswater2cupsonions,chopped2cupscarrots,peeledanddiced1cuppotato,peeledanddiced1teaspoonsalt(optional)2cupsfreshgreenbeans,choppedor210-ouncepackagesfrozengreenbeans1cupmacaroni,uncooked1/4cuptomatopaste1/4cupParmesancheese,freshlygrated2tablespoonsfreshbasilor2teaspoonsdriedbasil3clovesgarlic,mashed116-ouncecanwhitebeans,drained

Combine water, onions, carrots, potato, and salt in a stockpot and cook overmediumheatuntilvegetablesarealmosttender.Addgreenbeansandmacaroni.Cookuntilvegetablesandmacaroniare tender.Combine tomatopaste,cheese,basil,andgarlicinasmallbowlandmixwell.Vigorouslystir2cupsofhotsoupintocheesemixturethenstircheesemixtureintohotsoup.Addbeansandcookuntilheatedthrough.Ladlesoupintosoupbowls.Makes6servings.


CreamofBroccoliSoup

3cupsbroccolifloretsandpeeledstems,finelychopped1-1/2cupswater1tablespooncornoilmargarine1/2cuponion,chopped1tablespoonall-purposeflour3cups1%low-fatmilk1/2teaspoonsalt(optional)1/2teaspoonpepper1/4teaspoonpaprika1/4teaspoonceleryseed1/8teaspooncayennepepper

Combinebroccoli andwater in a 3-quart saucepan andbring to a boil.Lowerheat,coverandsimmerfor10minutes.Drain,savingliquid.Meltmargarineinalargersaucepanoverlowheatandaddonionandsautéuntilsoft.Addflourandcontinue tocookforseveralseconds,stirringconstantly.Stir inreserved liquidandcookuntilthickened.Addmilk,broccoli,salt,blackpepper,paprika,celeryseed, and cayenne pepper,mixingwell.Heat to serving temperature over lowheat.Makes6servings.


FreshSpringVegetableSoup

8smallnewredpotatoes,cutinhalf1smallbagbabycarrots,endsremoved2bunchesradishes,stemsremoved1cupasparagustips1cuptendergreenbeans,cutinhalf1bunchgreenonions,washed,peeled,andchopped3poundsfreshtomatoes,chopped4clovesgarlic,chopped2tablespoonsbutter1/4cupchoppedfreshdill1teaspoonsalt1teaspoonpepper4cupsvegetablebroth,eitherhomemadeorcanned

Heatbutterinlargepanandaddgarlic,greenonions,anddill.Cookuntiltenderandaddtomatoes,vegetablebroth,salt,andpepperandsimmerfor30minutes.While ingredients are simmering, boil new potatoes in water for 10 minutes,removeandsetaside.Addcarrotstoboilingwaterandcook7minutes.Removecarrotsfromwaterandsetaside.Addradishesandboilforoneminuteanddrain.Stirasparagus tips,greenbeans,andcookedvegetables intobrothmixtureandcookforanadditional10minutes.Serveimmediately.Makes8to10servings.


Salads

Lemon-BroccoliSalad

2poundsfreshbroccoli3tablespoonsvegetableorchickenbroth,eitherhomemadeorcanned3tablespoonsfreshlemonjuice1tablespoonoliveoil1/2teaspoonsalt(optional)1/4teaspoonpepper

Separate broccoli into florets, peel stems, and slice crosswise. In a coveredsaucepan overmedium heat, steam broccoli in a small amount ofwater for 5minutesoruntil tender-crisp.Drain, reserving liquid for soup.Plungebroccoliinto a bowl of ice water immediately to stop cooking process, then drain.Combinebroth,lemonjuice,oliveoil,salt,andpepperinablenderandprocessuntil mixed. Place broccoli into a salad bowl, add dressing, and toss to coat.Marinateinrefrigeratorforseveralhours.Makes6servings.


TraditionalBroccoliSalad

2mediumheadsofbroccoliNonfatcookingspray6slicesturkeybacon2tablespoonsred-winevinegar3/4cupreduced-fatmayonnaise1/4cupsugar1/8teaspoonceleryseed1/2smallredonion,chopped

Chop the broccoli heads into bite-size pieces. In a covered saucepan overmediumheat,steambroccoli inasmallamountofwaterfor8minutesoruntiljusttender.Plungebroccoliintoabowloficewaterimmediatelytostopcookingprocess,thendrain.Setaside.Spraythebottomofaskilletwithcookingspray.Cook bacon until crisp. Blot bacon in paper towels to remove grease andcrumbleintosmallbits.Inamediumbowlcombinevinegar,mayonnaise,sugar,and celery seed. Add onion and bacon and mix well. Add broccoli and tosslightlytocover.Makes8servings.


Broccoli-VegetableSalad

1mediumheadbroccoli1mediumcucumber,peeled,grated,anddrained2carrots,peeledandgrated

Dressing3/4cuplow-fatplainyogurt1/4cupscallions,chopped1/4cupgreenbellpepper,chopped1tablespoonfreshlemonjuice1teaspoonfreshdillor1/2teaspoondrieddillweed1/4teaspoonsalt(optional)

Breakbroccoliintoflorets.Peelandthinlyslicestems.Placebroccolifloretsandstems into a saucepan with boiling water. Boil for 5 minutes, then drain.Combine broccoli, cucumber, and carrots in a salad bowl.Dressing:Combineyogurt, scallions, greenpepper, lemon juice,dill, and salt in a small bowl andmixwell.Adddressing and toss gently. Serve at room temperature or chilled.Makes6servings.


BroccoliPastaSalad

1largebunchbroccoli2cupscookedwhole-wheatfusilliorshellpasta,drained1largeredbellpepper,seededandsliced2stalkscelery,chopped1mediumyellowsquash,chopped1/2cupscallions,chopped1/2cupcherrytomatoes,halved

Dressing1/3cupwhitewinevinegar2tablespoonsoliveoil2tablespoonsfreshlemonjuice2tablespoonsfreshparsley,minced1tablespoonfreshbasil,choppedor1/2teaspoondriedbasil1teaspoondrymustard1clovegarlic,pressed

Dividebroccoliintoflorets,thenpeelandslicestems.Combinepasta,broccoli,red pepper, celery, squash, scallions, and cherry tomatoes in a large bowl.Dressing: Combine ingredients in a small bowl. Whisk until blended. Adddressingandtossuntilmixed.Chillsaladslightlybeforeserving.Makes6to8servings.


CherryTomatoeswithParsleyandGarlic

2pintscherrytomatoes(about40),cutintohalves4teaspoonsfreshlemonjuice1tablespoonoliveoil2clovesgarlic,minced1/2teaspoonsalt(optional)2/3cupfreshparsley,coarselychopped

Preheatovento350°.Combinetomatoes,lemonjuice,oliveoil,garlic,andsaltin amedium baking dish and toss lightly. Bake for 5minutes or until heatedthrough.Stirinparsleyjustbeforeserving.Makes8servings.


JulienneVegetableSaladwithLemonDressing

1cupcarrots,cutintojuliennestrips1cupzucchini,cutintojuliennestrips1cupgreenbeans,cutinto1-1/2-inchpieces1cupcelery,cutintojuliennestripsSaltandfreshlygroundpeppertotaste

LemonDressing1/4cupfreshlemonjuice2tablespoonsfreshparsley,choppedor1tablespoondriedparsley2tablespoonsgreenoniontopsorfreshchives,chopped1tablespoonoliveoil1clovegarlic,minced

Combinecarrots,zucchini,greenbeans,andceleryinamediumbowl.Mix,thenaddLemonDressing(below)andcontinuetossingtomix.Addsaltandpepper.Coverandrefrigerateuntilservingtime.Makes6(2/3cup)servings.

Combinelemonjuice,parsley,greenoniontops,oliveoil,andgarlicinasmallbowlandmixwellwithwhisk.


SpinachandGrapefruitSalad

2largebunchesfreshspinach3mediumredgrapefruit1tablespoonsesameseed2tablespoonsvegetableorchickenbroth,eitherhomemadeorcanned1tablespooncornoilorsaffloweroil1tablespoonwhitewinevinegar1tablespoonfreshlemonjuice1tablespoonhoney1/4teaspoonsalt(optional)1/4teaspoonpepper

Wash spinach, pat dry, and discard stems. Peel and section grapefruit and cutintobite-sizedpieces.Toastsesameseeds inanungreasedskilletovermediumheatuntilgoldenbrown,tossingfrequently.Combinebroth,oil,vinegar,lemonjuice, honey, salt, and pepper in a blender and process until mixed. Combinespinachandgrapefruit inasaladbowl.Adddressing, tosstomix,andsprinklewithsesameseed.Makes8servings.


Spinach-MushroomSalad

1poundfreshspinachleaves,washed,driedandtornintobite-sizedpieces1/2poundfreshmushrooms,sliced1/3cupredwinevinegar1tablespoonWorcestershiresauce2teaspoonscornoilorsaffloweroil1clovegarlic,crushed1/4teaspoonfreshlygroundpepper1hard-boiledegg,chopped

Combinespinachandmushroomsinalargesaladbowl,thensetaside.Combinevinegar,Worcestershire sauce, oil, garlic, and pepper in a small saucepan andbring to a boil overmedium-high heat. Remove from heat and allow to cool.Pourdressingoverspinachandmushroomsandtoss tomix.Garnishwithegg.Serveimmediately.Makes6servings.


SallyKellerman

SallyKellerman’scareergoesdeep,withstage,screen,recording,andtelevisioncredits.She’sbeennominatedforseveralawards,includinganAcademyAwardand Golden Globe Award for her roll as “Hot Lips” Houlihan in the motionpictureM*A*S*H.SallywasalsonominatedforbestactressattheMonteCarloFilmFestival forherperformance in the titleroleofPBS’TheBigBlondebyDorothy Parker. As a singer, she has been recording and performing live formorethan25years.

SpinachSaladSupreme

2mediumredpotatoes1largeor2mediumbunchesfreshspinach1hard-boiledegg,chopped2tablespoonssunflowerseeds,shelled1scallion,sliced2carrots,grated

Dressing1/2cuplow-fatplainyogurt1tablespoonredwinevinegar1tablespoonscallion,finelychopped1/2teaspoonfreshtarragonor1/4teaspoondriedtarragon1/2teaspoongranulatedsugar1/2teaspoonfreshbasilor1/4teaspoondriedbasilSaltandpeppertotaste

In a small saucepan over medium heat, steam potatoes in a small amount ofwater until tender. Allow potatoes to cool, then chop.Wash and dry spinach.Placespinachintoaplasticbagandchill inrefrigeratoruntilcrisp.Thenplacespinach onto a serving platter and arrange potatoes, egg, sunflower seed,scallion, and carrots in a circular pattern over spinach. Dressing: Combineyogurt, vinegar, scallion, tarragon, sugar, basil, salt, and pepper in a blender.Processuntilblended.Drizzledressingoversalad.Serveimmediately.Makes6servings.Approx.perserving:117calories;3gramsoffat

Low-FatWaldorfSalad

3mediumtartapples,peeled,coredandcutin1/2-inchcubes1tablespoonlemonjuice1cupseedlessredorgreengrapes2mediumstalkscelery,chopped2mediumgreenonions,finelychopped2tablespoonsreduced-caloriemayonnaise2tablespoonsplainlow-fatyogurt2tablespoonsapplejuice1/4teaspoonceleryseeds1largebunchwatercress,stemsremoved2tablespoonschoppedwalnuts

In a large bowl toss the appleswith the lemon juice.Add grapes, celery, andgreenonionandtossagain.Inasmallbowlcombinemayonnaise,yogurt,applejuice, and celery seeds and mix well. Spoon over the fruit mixture and tossgently. Wash the watercress, pat dry on paper towels, and arrange on fourindividualsaladplates.Mountthefruitmixtureontopandsprinklewithwalnuts.Makes4servings.


ColeslawDijon

6cupscabbage,grated4cupsfreshorfrozencorn,cookedanddrained2carrots,grated2stalkscelery,sliced1/4cupvegetableorchickenbroth,eitherhomemadeorcanned2tablespoonscornoilorsaffloweroil2tablespoonswhitewinevinegar2teaspoonsDijonmustard1/2teaspoonsalt(optional)1/2teaspoonceleryseed2scallions,sliced

Combinecabbage,corn,carrots,andceleryinalargebowl.Inaseparatesmallbowl, combinebroth, oil, vinegar,mustard, salt, and celery seed,mixingwell.Stirinscallions.Addtocabbagemixtureandtossgentlytomix.Chillforseveralhourstoallowflavorstodevelop.Makes12servings.


YogurtTomatoSalad

1mediumcucumber,peeled1teaspoonsalt(optional)2mediumtomatoes,cored,cutinto1/2-inchcubesanddrained1tablespoononion,finelychopped1cuplow-fatplainyogurt1/4cupfreshparsley,chopped2tablespoonsfreshcilantro(coriander),chopped1teaspooncumin

Halve cucumber lengthwise, remove seeds, then slice thinly. Place cucumberintoabowl,sprinklewithsalt,and letstandforhalfanhour.Drain,squeezingcucumber slightly to remove excess moisture. Add tomatoes and onion. Mixyogurt,parsley,cilantro,andcumininaseparatebowl.Pourovervegetablesandgentlytoss.Coverandchilluntilservingtime.Makes4(3/4cup)servings.


NapaOrientalSlaw

1mediumheadNapa(Chinese)cabbage2tablespoonssalt2or3carrots,peeledandshredded2tablespoonscornoilorsaffloweroil2tablespoonswater1/2cupgreenonions,chopped1teaspoonfreshgingerroot,minced1/4cupgranulatedsugar1/4cupredwinevinegar1teaspoondriedredpepper,crushed

Cutcorefromcabbage, thenrinseanddrain leaves.Cut leaves intoshredsandplaceintoalargebowl.Sprinklewithsalt,addenoughwatertocovercabbage,andletstandfor1hour.Drain,rinsecabbage,andsqueezedry.Placeshreddedcabbageontoaplatterandsprinklewithcarrots.Heatoilandwaterinasaucepanovermediumheat and addgreenonions andginger root.Cook for 2minutes.Mixsugarandvinegarinasmallbowl,thenaddwithredpeppertogreenonionmixture. Pourmixture over cabbage and carrots, tossing lightly.Makes 4 to 6servings.


DilledCarrotSalad

1-1/2poundscarrots,sliced1/4cupfreshparsley,chopped3tablespoonsvegetableorchickenbroth,eitherhomemadeorcanned2tablespoonswhitewinevinegar1tablespoonoliveoil2teaspoonsgranulatedsugar2teaspoonsfreshdill,choppedor1teaspoondrieddillweed1/2teaspoonsalt(optional)1/4teaspoonpepper

Steamcarrotsinasaucepanovermediumheatuntiltender-crisp.Drainandplacecarrotsintoalargebowl.Combineparsley,broth,vinegar,oliveoil,sugar,dill,salt,andpepperinasmallbowlandmixwell.Pourmixtureoverwarmcarrots.Marinateinrefrigeratorforseveralhours.Makes6servings.


CucumberSalad

2cucumbers1tablespoonsalt1redonion,sliced3/4cupvinegar1/4cupgranulatedsugarSaltandfreshlygroundpeppertotasteFreshdill,chopped

Thinlysliceunpeeledcucumbers.Placecucumberslicesintoabowlandsprinklewith1 tablespoonofsalt.Letstandfor1hour.Drain,patcucumberslicesdry,then place into a bowlwith red onion slices.Combine vinegar and sugar in asmallsaucepanandcookoverlowheat,stirringconstantly;orinamicrowave-safe dish, heat inmicrowave until sugar is dissolved.Allow to cool and pourmixture over cucumbers. Let stand for 30 to 60 minutes. Drain and placecucumber slices into a salad bowl. Seasonwith salt and pepper.Garnishwithdill.Makes6to8servings.


OrangeSalad

2cupscarrots,shredded1orange,peeledandchopped1/4cuporangejuice2tablespoonslow-fatplainyogurt2tablespoonsraisinsDashoffreshlygratednutmegSpinachorlettuceleaves

Combine carrots and orange in a medium bowl. In a separate small bowl,combine orange juice and yogurt, mixing well. Pour over carrot and orangemixture.Addraisinsandnutmeg.Tosstomixandchillinrefrigerator.Arrangespinach leaveson servingplatesandspoonsaladover leaves.Makes4 (1/2 to3/4cup)servings.


CarrotandOrangeSalad

4carrots,grated2oranges,sectionedandcutintobite-sizedpieces2cupswatercress,chopped3tablespoonsredwinevinegar3tablespoonsorangejuice1tablespoonoliveoil1tablespoonhoney1-1/2teaspoonsDijonmustard1/4teaspoonsalt(optional)

Placecarrotsintoabowl.Addboilingwatertocovercarrots,thenletstandfor5minutes.Drainandsqueezecarrotsdry.Allowcarrotstocool,thencombinewithorangesinabowl.Rinsewatercressandpatdry.Discardstems,chopwatercress,and mix with carrots and oranges. Combine vinegar, orange juice, olive oil,honey,mustard,andsaltinasmallbowl,mixingwell.Pourovercarrotmixtureandcontinuetomix.Marinatefor2hoursorlonger.Makes6servings.


VivicaFox

Vivica Fox was discovered while having lunch at the Sunset BoulevardrestaurantandtherestisHollywoodhistory.HerfilmdebutwasinBornontheFourth of July. And her performance in IndependenceDay earned her ravereviews.Other filmcredits includeSetItOff,BootyCall,Batman&Robin,Soul Food, and Double Take. She also has a successful television career,starring in the showsGetting Personal andCity of Angels as well as manynotableguestappearances.

PerfectCaesarSalad

1/2cupfat-freemayonnaise1/4cupskimmilk1/4cupgratedParmesancheese2teaspoonsDijonmustard2teaspoonslemonjuice1anchovyfilet,mashed1garlicclove,crushed1teaspoonfreshparsley1/4teaspoonpepper1bunchRomainelettuce1cuptoastedcroutonsLemonslicesforgarnish

Combinemayonnaise, milk, Parmesan cheese, mustard, lemon juice, anchovyfilet, garlic, parsley, and pepper in a small bowl and mix well. Cover andrefrigerate before serving. Wash the lettuce and shred into a bowl. Add thedressing and croutons and tosswell. Sprinklewith freshly ground pepper anddecoratewithlemonslicesbeforeservingimmediately.


NewPotatoSalad

6medium-largeredskinpotatoes1/2cuplow-fatcottagecheese1/2cuplow-fatplainyogurt1/4cupfreshchivesorgreenonions,finelychopped1teaspoonsalt(optional)Freshlygroundpeppertotaste

Scrub unpeeled potatoes and cut into halves or quarters. Place potatoes into alarge saucepan with water to cover and cook over medium heat until tender.Drainandpatdry thencut into1/2-inchcubesandallow tocool. Inablendercombine cottage cheese and yogurt and process until creamy. Combine allingredients in a large bowl and chill until serving time. Makes 10 (1/2 cup)servings.


BlackBean,Rice,andChickenSalad

2teaspoonsoliveoil1/4cuplimejuice1/2cupcilantro,chopped1/4cupItalianparsley1/4cupredwinevinegar1/2teaspoongranulatedsugar2tablespoonscumin1/2teaspoonredpepperflakes12ouncesboneless,skinlesschickenbreast1cupfat-freechickenbroth,eitherhomemadeorcanned1cuprice,cooked116-ouncecanblackbeans,rinsedanddrained1/2cupgreenonions,chopped1cupredbellpepper,chopped1/2avocado,chopped

Combineoilandnext7ingredientsinasmallbowlandsetaside.Inalargepanover lowheat,simmerchickenbreasts inbrothuntilcooked, thencut into1/2-inchpieces.Removechickenandcombinewithrice,blackbeans,greenonions,and red pepper in a large bowl. Pour dressing over chicken mixture andrefrigerate for at least 2 hours. Stir chopped avocado into salad just beforeserving.Makes6servings.


Black-EyedPeasVinaigrette

1pounddriedblack-eyedpeas1/4cupvegetableorskimmedchickenbroth,eitherhomemadeorcanned1/4cupredwinevinegar1tablespoonoliveoil2tablespoonsfreshoregano,choppedor1tablespoondriedoregano1-1/2teaspoonsDijonmustard2clovesgarlic,minced1teaspoonsalt(optional)1/2teaspoonpepper1cupfreshcarrots,grated1cuponion,chopped1cupfreshparsley,chopped

Cookblack-eyedpeasaccordingtopackagedirections.Combinebroth,vinegar,oliveoil,oregano,mustard,garlic,salt,andpepperinasmallbowl,mixingwell.Let stand while peas cook. Drain peas and combine with carrots, onion, andparsley, tossing tomix.Add dressing and continue to toss until coated.Coverandmarinateinrefrigeratorforseveralhourstoovernight.Makes12servings.


ColorfulPastaSalad

1-1/3cupswhole-wheatcorkscrewpasta1-1/3cupstricoloredcorkscrewpasta1teaspooncrushedredpepper,seeded1mediumredpepper,cutintothinstrips1mediumyellowsquashorzucchini,halvedlengthwiseandsliced110-ouncepackagefrozenpeas,thawedor1-1/2cupscookedfreshpeas,cooled13-ouncecanpittedolives,drained1/4cupParmesancheese,shredded1/4cupalmonds,chopped1/2cupgreenonion,sliced2tablespoonsfreshtarragon,oregano,basil,ordill,snipped18-ouncebottlefat-freeItaliandressing1cupcelery,chopped

Boil water with crushed red pepper in amedium saucepan and cook pasta aldente according to package directions. Rinse pasta with cool water, drainthoroughly, and cool to room temperature. In a large mixing bowl, combinepasta, pepper, yellow squash or zucchini, peas, olives, Parmesan cheese,almonds,greenonion,andherbs.Adddressingtopastamixtureandtossgentlytomix.Coverandchillfor2hours.Makes8to10servings.


MarinatedBeefandPastaSalad

1poundmostaccioli,ziti,orothermediumpastashape,uncooked2tablespoonsvegetableoil3tablespoonslemonjuice2tablespoonsredwinevinegar1/2cupfreshparsley,chopped1tablespoondriedoreganoorfreshoregano,chopped1tablespoondriedthymeorfreshthyme,chopped2tablespoonsDijonmustard10largemushrooms,cleanedandsliced2cupscookedflanksteakorroastbeef,cutintojuliennestrips2cupssnowpeas,choppedinhalf1redbellpepper,seededandcutintojuliennestrips1yellowbellpepper,seededandcutintojuliennestripsSaltandfreshlygroundpeppertotaste

Boil 4 cups of water in a large saucepan, add pasta, and cook until al denteaccordingtopackagedirections,thendrain.Combinevegetableoil,lemonjuice,vinegar,parsley,oregano,thyme,mustard,mushrooms,andbeefinalargebowlandmixwell.Add snowpeas andpeppers,mixing thoroughly.Addpasta andtosstomix.Serveimmediatelyorrefrigeratefor1hourandservecold.Makes10to12servings.


WhiteBean,RedOnion,andTomatoSalad

116-ouncecanwhitebeans1tablespoonoliveoilSaltandfreshlygroundpeppertotaste2largeripetomatoes,seededanddiced1/4cupredonion,finelydiced2tablespoonsfreshoreganoor2teaspoonsdriedoregano

Place beans into a small bowl.Add olive oil, salt, and pepper,mixing gently.Addtomatoes,onion,andoreganoandtosstomix.Makes4servings.


SaladNiçoise

1largeheadRomainelettuce3mediumnewpotatoes(redpreferred)1/2poundfreshgreenbeans1/4cupredwinevinegar5tablespoonsvegetableorchickenbroth,eitherhomemadeorcanned1-1/2scallions,sliced2tablespoonsoliveoil1-1/2teaspoonsDijonmustard1/2teaspoonsalt(optional)1/4teaspoonpepperLettuceleaves27-ouncecanswater-packedtuna(albacorepreferred),drained3mediumtomatoes,quartered1hard-boiledegg,chopped1tablespooncapers,drained12radishes,washedandslicedParsleysprigsforgarnish

Rinse lettuce,drain,andrefrigerateuntilcrisp.Cookpotatoes inasaucepanorsteamer over medium heat until tender. Drain, cut into bite-sized pieces, andplaceintoabowl.Steamgreenbeansuntiltender-crispinasaucepanorsteamer.Drain, cut into bite-sized pieces, and place into a separate bowl. Combinevinegar,broth,scallions,oliveoil,mustard,salt,andpepperinasmallbowlandmixwell. Pour half the dressing over potatoes and remaining half over greenbeans.Marinatefor1hourorlonger.Drainpotatoesandgreenbeans,reservingdressing. Arrange and cover a serving platter with lettuce leaves. Moundpotatoes in center, arrange green beans in circle around potatoes, and tuna incircle around beans. Place tomato quarters, egg, capers, radishes, and parsleyaroundedgeaccordingtoyourvisualtasteandshapeofplatter.Drizzlereserveddressingoversalad.Serveimmediately.Makes10servings.


MinestroneSalad

12ounceswhole-wheatelbowpasta1tablespoonfreshlemonjuice116-ouncecanGreatNorthernbeans,drainedandrinsed1-1/2cupsno-oilItaliansaladdressing2cupsfreshbroccoliflorets1cupzucchini,cutintoroundsandslicedintostrips1cupfreshcarrots,cutintorounds1/2cupgreenonionswithtops,chopped1/2cupredand/orgreenbellpepper,seededandchoppedLettuceleavesTomatoslicesforgarnish

Cookpastaaccording topackagedirections, adding lemon juice towater, thendrain.Mixpastawithbeansand saladdressing ina largebowland refrigerateovernight. In a saucepan or steamer, steam broccoli until tender-crisp. Placebroccoliimmediatelyintoabowloficewatertostopcookingprocess,thendrainwell. Add broccoli, zucchini, carrots, green onions, and bell pepper to pastamixture and mix gently. Let stand for 2 to 3 hours before serving. Arrangelettuceonsaladplatesandspoonsaladontolettuce.Garnishwithtomatoslices.Makes8servings.


MarinatedBlackBeanSalad

1pounddriedblackbeans3cupsbrownrice,cooked1cuponion,chopped1cupgreenbellpepper,seededandchopped1/4cupfreshcilantro(coriander)orparsley,chopped2tablespoonsoliveoil3tablespoonsredwinevinegar3tablespoonsvegetableorchickenbroth,eitherhomemadeorcanned2teaspoonsfreshthymeor1teaspoondriedthyme2clovesgarlic,minced1/2teaspoonpepper

Cookbeans according to package directions and drainwell. Place beans, rice,onion, and green pepper into a large bowl. In a separate small bowl, placecilantro,oil,vinegar,broth,thyme,garlic,andpepperandmixwell.Addtobeanmixture, toss gently, andmarinate in refrigerator for several hours.Makes 12servings.


GarbanzoBeanSalad

1/2pounddriedgarbanzobeans1/2cupcelery,chopped1/2cupgreenbellpepper,seededandchopped1/2cupgreenonions,sliced1/4cupfreshparsley,chopped12-ouncejardicedpimento,drained2/3cupreduced-calorieItaliansaladdressing1/4teaspoonblackpepper,freshlygroundLettuceleaves

Sortandwashbeans,thenplaceintoalargeheavysaucepan.Addenoughwatertocoverby2inchesandletstandovernight.Drain,addfreshwatertocoverandbring to a boil overmedium-high heat.Reduce heat, cover, and simmer for 1houroruntilbeansare tender.Drainandallowbeans tocool.Combinebeans,celery, green pepper, green onions, parsley, and pimento in a large bowl.Addsalad dressing and pepper, mixing well. Cover and chill for several hours toovernight,stirringoccasionally.Arrangelettuceleavesonsaladplateandspoonsaladoverlettuceleavesusingslottedspoon.Makes8servings.


AlmondChickenSalad

4cupscookedskinlessbonelesschickenbreast,chopped1cupcelery,chopped1cupseedlessgreengrapes,halved1teaspoonsalt(optional)1/4teaspoonpepper1/2cupfat-freemayonnaise1/2cuplow-fatplainyogurt1/4cupalmonds,choppedandtoastedLettuce

Combine chicken, celery, grapes, salt, and pepper in a large bowl. In a smallbowl, blendmayonnaise and yogurt, then add to chickenmixture and toss tomix.Chill for severalhours.Addalmonds justbefore servingand toss lightly.Arrange lettuce on salad plates and spoon salad onto lettuce. Makes 8 to 10servings.


SpringtimeChickenSalad

2tablespoonslemonjuice1/2cupreduced-fatmayonnaise2tablespoonsparsley1/4cupsliveredalmonds,toasted1cupcelery,chopped3cupschickenbreast,cookedandchopped1cupapple,choppedor1cupgrapes,slicedSaltandpeppertotasteRomaineorredleaflettuce

Combine lemon juice,mayonnaise, almonds, celery, chicken, apple or grapes,salt, andpepper in a large bowl andmixwell. Place lettuce onto 4 plates andplacechickenmixtureontop.Sprinklewithparsley.Makes4servings.


ChickenSaladwithMelon

1smallhoneydeworcantaloupe6cupscookedskinlesschicken,cubed2cupscelery,chopped2cupsseedlessgreenorredgrapes1cupwaterchestnuts,sliced(optional)1/2cuplow-fatcottagecheese1to2tablespoons1%low-fatmilk1/2cuplow-fatplainyogurt1teaspooncurrypowderSaltandfreshlygroundpeppertotaste

Dividemelon,discard seed, and scoopoutpulpwith amelonballer.Combinemelonballs,chicken,celery,grapes,andwaterchestnutsinalargebowl.Placecottagecheese intoablenderandprocessuntil smooth,addingenoughmilk tomakesmooth.Combineblendedcottagecheese,yogurt,andcurrypowder inasmallbowl,mixingwell.Foldgentlyintochickenmixtureandseasonwithsaltandpeppertotaste.Makes10cups.

Approx.percup:146calories;2gramsoffat

MexicanChickenSalad

1mediumheadlettuce115-ouncecankidneybeans,drained1cupcookedskinlesschicken,chopped1/2cupgreenbellpepper,seededandchopped2scallions,chopped1/2cupfreshcilantro(coriander),chopped3tablespoonschickenbroth,eitherhomemadeorcanned2tablespoonscornoilorsaffloweroil2tablespoonsredwinevinegar1tablespoonfreshlimejuice1-1/2teaspoonsgranulatedsugar1cloveofgarlic,minced3/4teaspoonchilipowder1/2teaspoonsalt(optional)

Rinselettuce,thendrain,patdry,andshred.Placelettuce,beans,chicken,greenpepper, and scallions into a salad bowl. Combine cilantro, broth, oil, vinegar,limejuice,sugar,garlic,chilipowder,andsaltinablenderandprocessuntilwellmixed.Pouroverchickenmixturejustbeforeservingandtosslightly.Makes8servings.


ChickenSaladSupreme

2-1/2cupsskinlesschicken,boiledanddiced1cupcelery1cupwhiteseedlessgrapes,sliced1/2cupsliveredalmonds,toasted1/2cupfat-freemayonnaise1cupfat-freeplainyogurt1/2teaspooncurrypowder1teaspoonsalt1teaspoonpepper

Combine chicken, celery, grapes, almonds, curry powder,mayonnaise, yogurt,salt, and pepper in a large bowl andmixwell.Cover and chill in refrigerator.Serveoverlettuceorinhalfofahoneydewmelon.Makes4servings.


OldFashionedRiceSalad

1headoflettuce3cupscookedrice2hardboiledeggs1/2cupreduced-fatmayonnaise1/2cupchoppedsweetpickle1/2cupgreenonions,chopped1teaspoonsalt1teaspoonpepper1tablespoonmustard

Wash lettuce and remove stem. Set aside lettuce leaves.Chop eggs into smallpieces and combine rice, eggs, mayonnaise, pickle, onions, salt, pepper, andmustard in a medium bowl. Combine well. Serve on a bed of lettuce leaves.Makes6servings.


WildRiceandBlack-EyedPeaSalad

5cupswildrice,cooked116-ouncecanblack-eyedpeas,drained1/2cupgreenbellpepper,seededandchopped1/2cupcelery,chopped1/2cupcucumber,chopped1/2cupwaterchestnuts,chopped1/2cupnibletcorn,drained1tomato,chopped1/2cuplow-fatsaladdressingofchoice

Cookwildriceaccordingtopackagedirections.Combineblack-eyedpeas,greenpepper, celery, cucumber,water chestnuts, corn, andwild rice in a largebowl,mixingwell.Foldintomatoandsaladdressingandserve.Makes6to8servings.


MiddleEastBulgurSalad

2poundsbulgurwheat5cupsofwarmwater1teaspooncayennepepper1/4teaspooncrushedredpepper1teaspoonsalt1/4teaspoonblackpepper1largeonion,chopped1bunchgreenonions,chopped1/2poundcucumber,peeledandchopped1poundtomatoes,chopped1bunchfreshparsleyJuiceof2lemons1/4cupoliveoil

Inalargebowlplacebulgurwheatandwater.Setasideforatleast2hours,untilthe bulgur wheat is soft and the water all soaked up. Add cayenne and redpepper, salt, and black pepper to bowl and mix well. Mix in onions, greenonions,cucumber,tomatoes,andparsley.Combinelemonjuiceandoliveoilinasmall bowl and stirwell. Serve salad on plates and drizzle dressing over top.Makes8servings.


TunaPastaSalad

2cupsfettuccine,curlyspinachnoodles,orvegetablenoneggnoodles17-ouncecanwater-packedwhitetunaoralbacore,drained17-ouncecanwaterchestnuts,diced4greenonions,diced1stalkcelery,diced1/2cuplow-fatplainyogurt1/4cuplow-fatmayonnaise1tablespoonlightsoysauce1clovegarlic,finelyminced1teaspoonfreshparsleyor1/2teaspoondriedparsley

Cookanddrainfettuccineaccordingtopackagedirections.Combinefettuccine,tuna,waterchestnuts,greenonions,andceleryinalargebowl.Inasmallbowl,combineyogurt,mayonnaise,soysauce,garlic,andparsley,mixingwell.Addtotuna mixture and toss lightly. Chill in refrigerator before serving. Makes 4servings.


SummertimeShrimpSalad

5quartswater1cupceleryleaves2tablespoonssalt1/2cuppicklingsaltJuiceandrindof2lemons2smallonions,chopped5poundsmediumshrimp4smallonions,sliced14bayleaves1/4cupvegetableoil1/2cupredwinevinegar1teaspoonsalt1tablespoonand2teaspoonsceleryseed1smalljarcapers,drainedDashofhotpeppersauceRedleaforRomainelettuce

Combinefirst6ingredientsinalargepot,andbringtoaboilovermedium-highheat.Addshrimpandcookfor5minutes.Drainwelland rinseshrimp incoldwater.Peelanddeveincookedshrimp.Combineshrimp,slicedonions,andbayleavesinalargeshallowdish.Inasmallbowl,combinevegetableoil,vinegar,salt,celeryseed,capers,andhotpeppersauce,mixingwell.Pourovershrimp,coverandchillovernight.Removeshrimpfrommarinadewithaslottedspoon,andserveonabedoflettuce.Makes8to10servings.


SummerFruitSaladwithMozzarellaCheese

1-1/2cupshoneydewmelon,diced1-1/2cupscantaloupe,diced1cupfreshpeaches,sliced1cupseedlessgrapes1cuppitteddates,chopped3/4cuppart-skimmozzarellacheese1/2cupalmonds,chopped1/3cuphoney1/3cupfrozenlimeadeconcentrate,thawed1tablespooncornoilorsaffloweroil2mediumbananas,choppedRomaineorotherlettuceleavesFreshstrawberries

Combinemelons, peaches, grapes, dates, cheese, and almonds in a large bowland toss lightly. Inamixerbowl,combinehoney, limeadeconcentrate,andoilandbeatuntilwhipped.Add to fruitmixture, fold inbananas,and toss lightly.ArrangeliningofRomaineleavesinasaladbowlandspoonsaladontoleaves.Garnishwithstrawberries.Makes12servings.


WildRiceSalad

1/2cupuncookedwildrice2-1/2cupswater,divided1/2cuplong-grainwhiterice1slicelemon1mediumcarrot,peeled,trimmed,anddiced1/2greenbellpepper,cored,seeded,anddiced1/2redbellpepper,cored,seeded,anddiced1/2cupfreshorfrozengreenpeas1stalkcelery,washedandthinlysliced3greenonions,washed,trimmed,andthinlyslicedChoppedparsley

VinaigretteDressing1/4cupcidervinegar1teaspoonDijonmustard2tablespoonssaffloweroil1teaspoonfreshthymeor1/2teaspoondriedthyme

Placewildriceintoabowl.Coverwithhotwater,letstandfor1hour,thendrain.Inasaucepan,bring1-1/2cupsofwatertoaboilandaddwildrice.Coverandcookovermediumheatfor20minutes.Pourwildriceintoacolanderandrinseunderhotrunningwater,shakingoccasionally.Drainwell.Bring1cupofwatertoaboilinasaucepanandaddlong-grainriceandlemonslice.Coverandcookovermediumheatfor20minutes.Pourlong-grainriceintoacolanderandrinseunderhot runningwater, shakingoccasionally.Drainwell.Combine rices in alargebowl. In a saucepan, cookcarrot inboilingwater for8 to10minutesoruntiljusttender.Draincarrotinacolanderandrinseundercoldwater.Then,oneatatime,placepeppersintoasaucepanofboilingwater.Cookeachpepperfor1minute.Drainandrinsewithcoldwater.Addcookedcarrot,blanchedpeppers,peas,celery,andgreenonions to ricemixture.Dressing:Combinevinegarandmustard ina smallbowl.Whisk inoilacoupledropsata time.Stir in thyme.Add dressing to salad mixture and mix well. Let stand for 1 hour or longer.Spoonsaladintoabowl.Garnishwithchoppedparsley.Makes6to8servings.

Poultry

MandarinOrangeChickenwithBroccoli

1/4cupunbleachedflour1tablespoonpaprika1/2teaspoonsalt(optional)1/4teaspoonpepper8chickenbreasthalves,skinnedandboned3tablespoonscornoilmargarine1/4cuponion,minced1cupchickenbroth,eitherhomemadeorcanned1cup1%low-fatmilk1-1/2poundsbroccoli18-ouncecanmandarinoranges,drained

Combine flour, paprika, salt, and pepper in a plastic bag, then shake to mix.Place chicken breasts into seasoned flour one at a time, shaking to coatwell.Melt margarine in a skillet over medium heat. Add onion and sauté overmedium-high heat until tender. Add chicken and sauté for 5minutes on eachside, then remove chicken. Add broth and bring to a boil over medium heat.Cook for 5minutes, stirring frequently. Addmilk and simmer for 5minutes,stirringfrequently.Addchicken,bastewithsauce,andsimmeroverlowheatfor10minutes, basting chicken several times. Cut broccoli into florets, then peeland slice stems. In a steamer or saucepan in a small amount of water, steambroccoli until tender.Arrange chicken inmiddle of each serving plate. Spoonsauce over chicken and broccoli. Garnish with mandarin oranges. Makes 8servings.


QuickPineappleChicken

1(3-pound)chicken,skinnedandcutupSaltandpeppertotaste1microwave-saferoastingbag1mediumonion,sliced1/2mediumgreenbellpepper,cored,seeded,andcutintostrips28-ouncecanstomatosauce1tablespooncornstarch28-ouncecanscrushedpineapple,drained1tablespoonlightbrownsugar2teaspoonsfreshlemonjuice1/2teaspoonsalt(optional)1/4teaspoonginger

Sprinklechickenwithsaltandpeppertotaste.Placeroastingbagintoaglass2-quartbakingdish.Arrangechicken,withlargerpiecesaroundedges,inroastingbag.Placeonionandpepperoverchicken.Blendtomatosauceandcornstarchina small bowl. Stir in pineapple, brown sugar, lemon juice, salt, and ginger,mixingwell.Pourmixtureoverchickenandclosebagtightly.(Donotusetwist-tiewithmetalstrip.)Makesix1/2-inchslitsintopofbagandmicrowaveonhighfor 28 to 30 minutes or until chicken is tender, turning dish once. Makes 4servings.


OrangeChicken

1chicken,skinnedandcut-upSaltandpeppertotasteAll-purposeflour2tablespoonscornoilorsaffloweroil1largeonion,sliced1can(6ounce)frozenorangejuiceconcentrateCookedrice

Preheatovento350°.Sprinklechickenwithsaltandpepper,thencoatwithflour.Heat oil in a large skillet over medium heat. Add chicken and cook overmedium-highheatuntilbrown.Arrangechickenina9x13-inchbakingdish.Inskillet, sauté onion in pan drippings until tender.Arrange onion over chicken.Spreadorangejuiceconcentrateoverchicken,thenbakefor1hour.Serveoverrice.Makes4servings.


Parmesan-YogurtChicken

1(2-pound)fryer,skinnedandcutup2tablespoonsfreshlemonjuiceSaltandpeppertotaste1/2cuplow-fatplainyogurt1/4cuplow-fatmayonnaise1/4cupscallions,sliced2tablespoonsDijonmustard1tablespoonWorcestershiresauce1teaspoonfreshthymeor1/2teaspoondriedthyme1/4teaspooncayennepepper1/4Parmesancheese,freshlygrated

Preheatoven to350°. Ina largeglassbakingdish,arrangechicken ina singlelayer. Drizzle with lemon juice, then sprinkle with salt and pepper. Combineyogurt, mayonnaise, scallions, mustard, Worcestershire sauce, thyme, andcayennepepperinasmallbowlandmixwell.Spreadmixtureoverchickenandbake for50minutes.Drainoff juices.SprinklechickenwithParmesancheese.Preheatbroilerandbroilchicken4inchesfromheatsourceforabout3minutesoruntilcheesemeltsandbrownsslightly.Makes4to6servings.


CreoleChicken

4chickenbreasts,skinnedandboned2tablespoonsoliveoil1greenbellpepper,seededandchopped1mediumonion,sliced1cupcelery,chopped116-ouncecantomatoes,diced1/2teaspoonsalt1/8teaspoonpepper1/4cupsteaksauceCookedrice

Lightly flour chicken breasts.Heat oil in a skillet overmedium-high heat andsautéchickenuntillightlybrowned,thenremove.Sautégreenpepper,onion,andceleryinskilletuntiltender.Stirintomatoes.Addsteaksauce,salt,andpepper,then add chicken. Spoon sauce over chicken, cover, and simmer for 10-15minutes or until chicken is tender. Cook rice according to package directions.Serveoverrice.Makes4servings.


ChickenwithMushroomsandYogurt

6chickenpieces,skinned1tablespoonall-purposeflour2teaspoonscornoilmargarine2mediumonions,thinlysliced1/4poundfreshmushrooms,sliced1/2cupwater(or1/4cupwaterand1/4cupwhitewine)1/2cuplow-fatplainyogurtSaltandfreshlygroundpeppertotaste

Sprinkle chicken pieces with flour.Melt margarine in a large nonstick skilletover high heat and cook chicken for 5 minutes on each side or until brown.Reduce heat and cook for 10 more minutes on each side or until cookedthroughout.Removechickenandsetaside inawarmbakingdish.Addonionsand mushrooms to skillet. Cook for 5 to 10 minutes or until tender, stirringfrequently.Addwaterandbringtoafullboiloverhighheat,stirringtodeglazetheskillet.Removefromheat.Stirinyogurt,salt,andpepper.Arrangechickenpiecesinservingdishandspoonsauceovertop.Makes6servings.


GingerOrangeChicken

1tablespooncornoilmargarine1-1/4poundschickenbreasts,skinned,boned,andcutinto1-inchcubes2largeleeks,cleaned,trimmed,andcutintojuliennestrips2greenonions,chopped1tomato,peeled,seeded,andchopped1/4cupdrywhitewine1tablespoonfreshgingerroot,grated1/2cupfreshorangejuice1tablespoonall-purposeflour1/2teaspoonorangerind(zest),grated1/4teaspoongranulatedsugar1cupseedlessgreengrapesSaltandfreshlygroundpeppertotaste

Meltmargarineinalargeheavyskilletovermedium-highheat.Addchickenandcookoverhighheatfor2to3minutesoruntillightbrown.Removechickenandplaceinawarmbakingdish.Addleeksandgreenonionstoskilletandstir-fryuntilsoftandwilted.Addtomato,wine,andgingerrootandmixwelltodeglazeskillet.Combineorangejuice,flour,orangerind(zest),andsugarinasmallbowland mix well. Stir into leek mixture and bring to a boil over medium heat,stirringconstantly.Addchicken,grapes,salt,andpepper.Heatandserve.Makes4servings.


ChickenTeriyaki

68-ouncechickenbreasts,halvedandskinned1cupdrywhitewine1/2cupwater1/3cuplightsoysauce1clovegarlic,finelyminced1/2teaspoonginger,ground

Placechickenbreastsintoalargeshallowdish.Combinewine,water,soysauce,garlic, and ginger in a small bowl andmix well. Pour mixture over chicken,cover,andmarinateinrefrigeratorovernight.Preheatbroiler.Spraybroilerrackwithvegetablecookingspray,thenplaceinbroilerpan.Drainchicken,reservingmarinade.Arrangechickenbreastsonbroilerrackandbroil8to10inchesfromheatsourcefor10to15minutesoneachside,bastingoccasionallywithreservedmarinade.Makes6servings.


LemonSpikedChicken

6chickenbreasthalves,skinnedandboned2tablespoonsplus1teaspooncornoilmargarine,divided1-1/2tablespoonsall-purposeflour1teaspoonfreshtarragonor1/2teaspoondriedtarragon1/2teaspoonsalt(optional)1/4poundfreshmushrooms,thinlysliced1/4cuphotwater1teaspooninstantchickenbouillon1/2lemon,thinlysliced3cupscookedrice

Cuteachchickenbreastintoinch-thinstrips.Place2tablespoonsmargarineintoa2-quartglasscasseroleandmicrowaveonhighfor1minute.Addchicken,thensprinkle with flour, tarragon, and salt. Cover and microwave on high for 4minutes,stirringat1-minuteintervals.Placeremaining1teaspoonofmargarineinto a 1-quart glass casserole and microwave on high for 1 minute. Addmushrooms,tossingtomix.Microwaveonhighfor1-1/2minutes,stirringafter1minute.Addtochicken.Combinehotwaterandbouilloninasmallbowlandstiruntildissolved.Pourmixtureoverchickenandarrangelemonslicesontop.Microwave on high for 5minutes or until chicken is tender. Serve over rice.Makes6servings.


JoannaKerns

While best known for her long-runningportrayal ofMaggieSeaver on the hitseriesGrowingPains, JoannaKerns’ talentsalso includeproducing,directing,andwriting.Asadirector, Joannahasworkedon theAMCseriesRememberWENN,aswellasepisodesofBostonPublic,AllyMcBeal,SuddenlySusan,and Clueless. As a writer, she penned an episode of Growing Pains thatgarnered some of the series’ highest ratings. As a producer, she has severalprojects in the works. As an actress, Joanna’s lengthy list of credits includesrecurringrolesinTheCloserandChicagoHope,aswellasahostofsuccessfulfilmsandmade-for-TVmovies.

Patrick’sCoqAuVin

6skinlesschickenbreasts6cupscookedrice

Marinade:1onion,thinlysliced2carrots,thinlysliced1bottleCabernetSauvignon1teaspooncrackedblackpepperBouquetgarni

Sauce:1tablespoonoliveoil20pearlonions,peeled1/4lb.pancetta,choppedSaltandpeppertotaste3tablespoonsbrandy1/2cupfat-freechickenstock1poundbuttonmushrooms,sliced3clovesgarlicBouquetgarni1tablespoontomatopaste4sprigsfreshrosemary

Combine marinade with chicken. Marinate for 30 minutes (or longer) inrefrigerator.Heat half of the olive oil in a large sauté pan.Cook pearl onionsuntil they caramelize, stirring frequently. Add the pancetta and cook untiltransparent.Removeonionsandpancettafrompanandreserve.Patchickendryand brown in the remaining oil in sauté pan. Salt and pepper chicken. Pourbrandyoverand flame.Add the reservemarinadeandstock.Addmushrooms,garlic,bouquetgarni, tomatopaste, and rosemary.Coverand simmer30 to40minutes until chicken is tender.When chicken is done, remove bouquet garniandskimfatifnecessary.Ifthesauceistoothin,removechickenfromsauceandreduceuntilitlightlycoatsthebackofaspoon.Putchickenbackandaddonions

andpancetta,thensimmerfor2minutes.Serveoverrice.Garnishwithchoppedherbs.Makes6servings.


TarragonChicken

1tablespooncornoilmargarine2shallots,minced1/2poundfreshmushrooms,sliced1/2cupall-purposeflourSaltandpeppertotaste2chickenbreasts,skinned,boned,andhalved1/2cupdrywhitewine1/2cupchickenbroth,eitherhomemadeorcanned2teaspoonsfreshparsley,chopped1teaspoonfreshtarragonor1/2teaspoondriedtarragon

Meltmargarineina10-inchskilletovermediumheat.Addshallotsandsautéfor3to4minutes.Addmushroomsandsautéfor3to4minutes.Removevegetablesand keep warm. Combine flour, salt, and pepper in a small dish, then coatchickenwithflourmixture. Inskillet, sautéchickenuntilbrownonbothsides.Removechickenandkeepwarm.Addwineandchickenbrothtoskillet,stirringtodeglaze.Addparsley and tarragonandcookoverhighheatuntilmixture isreduced to sauce consistency. Add sautéed vegetables, mixing well. Arrangechickenonaservingplatter.Spoonsauceoverchicken.Makes4servings.


ChickenandFreshVegetableSauté

1tablespooncornoilmargarine4chickenbreasthalves,skinnedandboned1to2mediumtomatoes,wedged1mediumzucchini,cutintostrips1/4teaspoonpepper,freshlyground

Meltmargarineinalargeskilletovermediumheat.Addchickenandcookovermedium-high heat for 10 to 12 minutes or until brown on both sides. Addtomato,onion,andzucchini,thensprinklewithpepper.Cover,reduceheat,andcookoverlowheatfor5to7minutesoruntilvegetablesaretender-crisp.Makes4servings.


ChickenSukiyaki

1tablespooncornoilorsaffloweroil3chickenbreasts,skinned,boned,andsliced1smallonion,sliced1cupwaterchestnuts,sliced2/3cupcelery,sliceddiagonally2/3cupredbellpepper,sliceddiagonally1cupbambooshoots,sliceddiagonally2/3cupfreshmushrooms,sliced1-1/2cupsfreshspinach2/3cupwhitewine2/3cupwater1/3cuplightsoysauce13-ouncecanChinesenoodles

Heatoilovermedium-highheat in a largenonstick skillet, cast iron skillet,orwok.Addchickenandonionandstir-fryuntilchickeniscookedthrough.Heataservingplateinawarmovenandspoonchickenmixtureontowarmplate.Addwaterchestnuts,celery,redpepper,bambooshoots,mushrooms,andspinachtoskillet one at a time in order listed, stir-frying for several seconds after eachaddition. In a small bowl, mix wine, water, and soy sauce. Stir mixture intovegetables,thenaddchickenmixture.Reduceheattomediumandcookfor5to6minutes.Spoonsukiyakiontoaservingplateoverrice.Sprinklewithnoodles.Makes6servings.


FruitedChickenBreasts

6chickenbreasthalves,skinnedandboned1tablespooncornoilmargarine1/4teaspooncardamom1/4teaspoonsalt(optional)Dashofpepper2-1/2to3cupsfirmbakingapples,unpeeledandthinlysliced1/3cupcider1/4cupgranulatedsugar1tablespoonfreshlemonjuice1-1/2teaspoonsgratedlemonrind1teaspoonWorcestershiresauce1teaspoonpreparedcream-stylehorseradish(optional)

Preheat oven to 350°. Arrange chicken in a shallow baking pan, dot withmargarine, then sprinklewith cardamom, salt, and pepper.Bake for 1 hour oruntiltender.Combineapples,cider,sugar,lemonjuiceandrind,Worcestershiresauce, and horseradish in amedium saucepan. Simmer overmedium-lowheatuntil apples are tender. Pour over chicken and bake just until heated through.Makes6servings.


Chicken-VegetableStir-Fry

6chickenbreasthalves(8ounceseach),skinned,boned,andcutinto1-1/2-inchpieces

1/4cupplus1tablespoonlightsoysauce2smallgreenbellpeppers,cored,seeded,andcutinto1-inchstrips1largeonion,coarselychopped1/2cupfreshmushroomsor14-ouncecanmushrooms,sliced18-ouncecanwaterchestnuts,drainedandsliced1teaspooncornstarch3/4teaspoongranulatedsugar1/8teaspoonredpepper3cupscookedriceNonfatcookingspray

Spraywokorskilletwithvegetablecookingspray.Heatovermedium-highheatfor1to2minutes.Addchickenandsoysauce.Stirfryfor3to4minutesoruntillight brown, then remove chicken from wok with slotted spoon. Add greenpeppersandoniontowokandstir-fryfor4minutesoruntiltender-crisp.Drainmushrooms,reservinganyliquid.Addchicken,mushrooms,andwaterchestnutsto stir-fried vegetables. In a small bowl, combine reserved mushroom liquid,cornstarch, sugar, and red pepper, and mix well. Stir into chicken mixture.Reduce and simmer for 2 to 3 minutes or until slightly thickened, stirringconstantly.Serveoverrice.Makes6servings.


JoanLunden

Joan Lunden is one of television’s most recognizable faces. As the longest-running cohost on earlymorningTV, Joan cohostedGoodMorningAmericafor 17 years. Joan has hosted several prime-time specials and programs onparenting, as well as a parenting video. A celebrated author, Joan’s book,ABendintheRoadIsNottheEndoftheRoad,details10positiveprinciplesfordealingwithchange.

ChickenYucatán

3tablespoonsfreshorangejuice2tablespoonscannedunsweetenedpineapplejuice2tablespoonsfreshlimejuice2tablespoonsfreshoregano,chopped1tablespoonoliveoil1teaspooncumin,ground1teaspoonchilipowder1garlicclove,chopped4to6dasheshotpeppersauceSaltandpeppertotaste6skinlessbone-inchickenbreasts

Preheatovento375°.Inafoodprocessororblender,combinealltheingredientsexceptthechicken,addsaltandpeppertotaste,andpuréeuntilsmooth.Arrangechicken in an 8 x 11-1/2-inch baking dish and brushwith half the citrus-herbmixture.Bake the chicken in preheatedoven, turningonce, andbrushingwiththeremainingmixturefor30to35minutesoruntilchickenisnolongerpinkinthecenter.Seasonwithsaltandpeppertotaste.Servehot.Makes6servings.


RecipecourtesyofJohnWilloughby

PeachyChicken

1/2cuppeachpreserves1/2cupwaterJuiceof1/2lemon6chickenbreasts,skinnedandboned3cupscookedrice

Combinepeachpreserves,water,andlemonjuiceinasmallbowlandmixwell.Arrange chicken in a shallow dish and pour preserve mixture over chicken.Marinate in refrigerator overnight. Preheat oven to 350°. Drain chicken,reservingmarinade.Arrangechickeninabakingdishandbakefor45minutesoruntil chicken is tender, basting frequentlywith reservedmarinade. Servewithrice.Makes6servings.


ChickenwithGrapesandMushrooms

1tablespoonunbleachedflour2poundschickenbreasts,boned,skinned,andcutintobite-sizedpieces2tablespoonscornoilmargarine1/4cuponion,minced1/2poundsmallfreshmushrooms3/4cupchickenbroth,eitherhomemadeorcanned1/2cupwhitewine1/2cup1%low-fatmilk1tablespooncornstarch1tablespoonwater1cupseedlessgrapesSaltandpeppertotaste

Preheatovento325°.Combineflour,salt,andpepperinabag,addchicken,andshake tocoat. Inaskillet,heatmargarineovermediumheat.Addchickenandsautéuntillightbrown.Spoonchickenintoacasserolewithslottedspoon.Addonion to skillet andcookover lowheatuntil onion is tender.Addmushroomsand cook for 3minutes. Spoonmixture over chicken.Add broth andwine toskilletandbringtoaboilovermediumheat.Addmilk,returntoboilingpoint,andsimmerovermedium-highheatfor5minutes.Blendcornstarchandwaterina small bowl, then stir into simmering sauce. Cook until thickened, stirringconstantly.Pourmixtureoverchicken.Covercasseroleandbakefor20minutes.Add grapes and bake for 10 minutes longer. Serve immediately. Makes 8servings.


Herb-BakedChicken

1(3-pound)broiler-fryer,skinnedandcutup2teaspoonsfreshrosemaryor1teaspoondriedrosemaryPeppertotaste1/2cupunsweetenedpineapplejuice1/4teaspoonginger,ground5shallots,mincedPaprika

Preheatovento350°.Rubchickenwithrosemaryandpepper,thenarrangeina9-inchbakingdish.Combinepineapplejuiceandgingerinabowlandpouroverchicken. Sprinkle with shallots and paprika. Cover and bake for 30 minutes.Uncover andbake for anadditional25 to30minutesoruntil tender.Makes6servings.


Chicken-AppleSauté

1tablespooncornoilorsaffloweroil1poundchickenbreasts,skinned,boned,andcutintostrips1cupcelery,diagonallysliced1mediumgreenbellpepper,cored,seeded,andslicedlengthwise1mediumonion,slicedlengthwise1GoldenDeliciousapple,coredandsliced1/2cupapplejuice1tablespoonwhitewinevinegar1tablespooncornstarch1teaspoonlightsoysauce

Heatoilovermediumheatinawokornonstickskillet.Addchickenandsautéovermedium-highheatuntilcookedthrough,thenremovechicken.Addcelery,greenpepper,onion,andappleandstir-fry for1minute.Combineapple juice,vinegar, cornstarch, andsoysauce ina smallbowl, thenadd tochicken.Cookuntilthickened,stirringconstantly.Makes4servings.


ChickenPicatta

8chickenbreasthalves,skinnedandboned1/2cupall-purposeflourSaltandpeppertotastePaprikatotaste2tablespoonscornoilmargarine1tablespoonoliveoil2to4tablespoonsdryMadeiraorSherry3tablespoonsfreshlemonjuice3to4tablespoonscapers

With a meat mallet or heavy plate, flatten chicken breasts between sheets ofwaxed paper. Combine flour, salt, pepper, and paprika in a bowl, then coatchickenwithseasonedflour,shakingoffexcess.Meltmargarineandoliveoilinalargeskilletovermediumheat.Addchickenandsautéovermedium-highheatfor2to3minutesoneachside.Removechicken;drainonpapertowel.Totheskillet add Madeira, stirring to deglaze. Add lemon juice. Cook until heatedthrough. Add chicken and heat to serving temperature. Arrange chicken on aheatedservingplate.Garnishwithcapers.Makes8servings.


PaprikaChicken

1-1/2tablespoonscornoilorsaffloweroil2wholechickenbreasts,skinned,boned,andcutinto1-1/2-inchpieces1cupfreshmushrooms,sliced1/2cuponion,chopped1/2cupchickenbroth,eitherhomemadeorcanned1tablespoonpaprika1teaspoonfreshdillor1/2teaspoondrieddillweed1/4teaspoonpepper2-1/2cupsuncookedeggnoodles2tablespoonscoldwater2tablespoonscornstarch1cuplow-fatplainyogurt

Heat oil over medium heat in a large skillet. Add chicken, mushrooms, andonionandsautéovermedium-highheatuntiltender.Addbroth,paprika,dill,andpepper.Cover,reduceheat,andsimmerfor10minutesoruntilchickenistender.Cooknoodlesaccordingtopackagedirectionsusingunsaltedwater,thendrain.Blendwaterandcornstarchinasmallbowl,thenstirintochickenmixture.Cookfor1minute, stirringconstantly.Remove fromheat.Stir inyogurt.Serveovernoodles.Makes4servings.

Approx.perserving.486calories;10gramsoffat

TedDanson

There’smore to versatile actor TedDanson’s career than just his well-knownEmmyandGoldenGlobeAwardwinningportrayalofCheers bar owner SamMalone.Ted’scareerincludesplentyofdramaandfilmroles,inadditiontohistelevisionwork.MoviegoershaveenjoyedTedinThreeMenandaBabyandits sequel. Other notable movie roles includeMumford, Cousins, Made inAmerica, andSaving PrivateRyan. His television work includes the sitcomInk,inwhichhestarredoppositehiswifeMarySteenburgen,andBecker.

Tex/MexChickenFajitas

1-1/2poundschickenbreasts,skinnedandboned1cuponion,thinlysliced2cupsgreenandredbellpeppers,cored,seeded,andsliced1/4cuppicantesauce2cupsfreshtomatoes,cubedDashofsaltPinchofpepper8largeflourtortillas1/2cupfat-freesourcream1/2cupguacamole

Spraybottomofanonstickskilletwithvegetablecookingspray.Addonionsandgreenandredpeppersandsautéovermedium-highheatuntilsoft.Cutchickenbreastsintothinstripsandaddtoskillet,alongwith1cupoftomatoes,picantesauce, andblackpepper.Sautéuntil chicken is cooked, stirring frequently.Setmixtureaside.Heattortillasbetweendamppapertowelsinamicrowaveonhighfor 1 minute. Spread mixture into warm tortillas and top with cheese, sourcream,guacamole,andfreshtomatoesfromremaining1cup.Roll tortillasandserve.Makes8servings.


ChickenScaloppine

2tablespoonscornoilmargarine1poundbonelesschickenbreasts,cutintothinslices1/4cupdrywhitewine2tablespoonschickenbroth,eitherhomemadeorcanned1tablespoonfreshlemonjuice2teaspoonscapers2cupsbrownrice,cooked

Melt margarine in a skillet over medium heat. Add chicken and sauté overmedium-highheatfor1minuteoneachside.Removechickenandkeepwarm.Addwine,broth, and lemon juice to skillet.Bring toaboilovermediumheatand cook for 3 minutes, stirring to deglaze skillet. Add capers and chicken,turningchicken tocoatwith sauce.Reduceheat and simmer for5minutes,oruntilchickeniscooked.Serveoverrice.Makes4servings.


ChickenwithPastaandSnowPeas

1poundtomatorotelle(corkscrewpasta)1chicken,skinned,boned,andboiled,poached,orbaked4ouncessnowpeas1bunchgreenonions,finelychopped1slice(1inch)freshgingerroot,grated1/4to1/2cupredwinevinegar3tablespoonsextravirginoliveoilSaltandpeppertotaste

Cookrotelleusingpackagedirectionsfor8minutesoruntilaldente.Rinsewithcold water, then drain. Shred chicken. In a saucepan over medium-high heat,blanch snowpeas in a small amount of boilingwater. Place snowpeas into abowl of ice water, then drain. Combine rotelle, chicken, snow peas, greenonions,andgingerrootinbowl.Combinevinegar,oliveoil,salt,andpepperinaseparate small bowl and mix well. Pour over rotelle mixture, mixing gently.Garnishwithadditionalsnowpeas.Makes4to6servings.


CrispyHerbedChicken

6chickenpieces,about2pounds,skinnedandboned1/2cupall-purposeflour4teaspoonsfreshbasilor2teaspoonsdriedbasil4teaspoonsfreshthymeor2teaspoonsdriedthyme2teaspoonssalt(optional)2teaspoonsfreshoreganoor1teaspoondriedoregano2teaspoonsfreshtarragonor1teaspoondriedtarragon1teaspoonpaprika1/2teaspoonpepper1/3cupwarmwater

Preheat oven to 375°. Place chicken in a single layer into a lightly greasedshallow roasting pan. Combine flour, basil, thyme, salt, oregano, tarragon,paprika,andpepperinasmalljar.Coverandshakewell.Sprinkle2tablespoonsof the herb-seasoned flour mixture on top of chicken. Store remaining herb-seasonedflourincoveredjaratroomtemperature.Pourwarmwaterdownsideofpan.Donotpourdirectlyonthechicken.Bakefor40to50minutesoruntiltender,bastingwithpanjuicesoccasionally.Makes6servings.


GlazedCornishHens

2Cornishgamehens,cutinhalfandskinned1/3cuplightcornsyrup1/4cuppreparedmustard2teaspoonscurrypowder1clovegarlic,minced

Preheat oven to 350°.WashCornish hens, pat dry, and place onto a rack in aroastingpan.Combinecornsyrup,mustard,currypowder,andgarlicinasmallbowlandmixwell.BrushCornishhenswithcornsyrupmixture.Bakefor1-1/2hours,bastingoccasionally.Makes2to4servings.


CornishGameHenswithSpicyRice

2Cornishgamehens2tablespoonsoliveoil1/2cuppaprika4tablespoonscrushed,driedoregano4teaspoonschilipowder2teaspoonsdrymustard2smallboxesofraisins,chopped6driedapricothalves,chopped1-1/3cupswhiterice,uncooked214-1/2-ouncecansfat-freechickenbroth

Preheat oven to 350°. Rub oil over the outside of the hens. In a small bowl,combinethepaprika,oregano,chilipowder,mustard,raisins,apricots,rice,andbroth.Placeeachheninthemiddleofapieceof1-1/2-footsquarepieceoffoil.Fold up the top and sides but do not close the packet. Add half of the ricemixturetoeachpacket,spooningthericearoundthebottomofeachhen.Foldalledges of the packets tightly so the liquid and steam will not escape.Alternatively, add the hens and rice mixture to commercially available ovenbags,suchasReynoldsbrandovenbags.Closethecookingbagswithtwistties.Snipthreeorfourtinyholesinthetopofeachbag(thiswillkeepsteaminthebagsbutpreventthebagsfrompopping).Placethefoilpacketsorovenbagsinalargecasseroledish.Bakefor45minutes.Makes4servings.


RossBrowner

As the oldest of eight children,RossBrowner is part of a notable family thatincludesfourbrotherswhoplayedintheNFL.Ross,Jimmie,Joey,andKeith’sworkonthefootballfieldearnedtheirmotherthefirstandonlyNFLMotheroftheYearawardin1987.RossisaHeismanTrophywinnerfromNotreDame.Asafirst-rounddraftpickfortheCincinnatiBengals,hewentontobepartofthecelebratedAFCChampionshipTeamatthe1981SuperBowl.RosswasinductedintotheGatorbowlHallofFameonNewYear’sDay1999.

TurkeyPolynesian

1tablespooncornstarch2teaspoonswater1teaspoonlightsoysauce1teaspoonsalt(optional)1to1-1/2poundsuncookedturkeybreast,skinned,boned,andcubed1cuponion,sliced1-1/2tablespoonscornoilorsaffloweroil,divided1cupcelery,diagonallysliced18-ouncecanwaterchestnuts,drainedandsliced1cupjuice-packpineapplechunksortidbits1/4cuppineapplejuiceHotcookedrice

Combine cornstarch,water, soy sauce, and salt in a small bowl andmixwell.Coatturkeycubeswithcornstarchmixture.Inaskilletovermedium-highheat,sautéonionin1/2oftablespoonoil.Cookfor2minutes.Addceleryandwaterchestnutsandsauté2minutes.Removevegetablesfromskillet.Addremaining1tablespoon of oil and turkey to skillet and sauté until brown. Add sautéedvegetables, pineapple, and juice. Simmer for 10minutes. Servewith hot rice.Makes6servings.


TurkeyBreastwithLemonandCauliflower

1cupuncookedbrownrice2cupschickenorturkeybroth,eitherhomemadeorcanned1-1/2poundsturkeybreast,skinned,boned,andcutintobite-sizedpieces1largeheadcauliflower,brokenintoflorets2tablespoonscornoilmargarine1/4cupunbleachedflour2cups1%low-fatmilk1/4cupfreshlemonjuice1teaspoonfreshthymeor1/2teaspoondriedthyme1/2teaspoonsalt(optional)1/2teaspoonpepper1cupfreshparsley,chopped

Cookriceaccordingtopackagedirectionsandkeepwarm.Bringbrothtoaboilinamediumsaucepanovermediumheat.Addturkeytobrothandsimmerfor5minutesoruntilheatedthrough,thendrain.Heat2bakingdishesinawarmovenandplaceturkeyintoonedishtokeepwarm.Inasaucepan,steamcauliflowerinasmallamountofwater for5 to10minutesoruntil tender.Place intosecondheatedbakingdish tokeepwarm.Meltmargarine in amediumsaucepanovermediumheat.Blend in flour and cook until golden brown, stirring constantly.Stir in milk gradually and cook over medium heat until thickened, stirringconstantly. Whisk in lemon juice, thyme, salt, and pepper, then add turkey.Spoonriceontocenterofaservingplatter,thenarrangecaulifloweraroundrice.Spoon turkey mixture over rice, drizzling a small amount of sauce overcauliflower. Sprinkle with parsley. Pour remaining sauce into a small servingdish.Servewithturkey.Makes6servings.


RheaPerlman

Before she broke into acting, Rhea Perlman held a variety of jobs includingwaitressatNewYork’sfamedRainbowRoom.She’sbestknownforherroleasthescrappywaitressCarlaonthelong-runningsitcomCheers,whichearnedherfourEmmys.Rheahas also starred in the television showsKateBrasher andPearl,inwhichshewastheshow’sexecutiveproducer.Hercareeralsoincludesmovie roles inMatilda, Sunset Park, Final Analysis, andLove in Venice.Rhea ismarried to actorDannyDiVito, and theyhavebeen involved inmanyprojectstogether.

Rhea’sFavoriteTurkeyBurgers

2poundsgroundturkeybreast1/3cupketchup2tablespoonsWorcestershiresauce1/2cupItalian-stylebreadcrumbs2teaspoonsgarlicpowderSaltandpeppertotaste

Mixallingredientstogetherwellandformintoeightroundpatties.Grillpattiesoverhotcoals,turningonce–approximately12to15minutes,untilthepattiesarenolongerpink.Makes8servings.


TangyTurkeyMeatloaf

1poundgroundturkeybreast1cupcookedrice1smallonion,finelychopped1egg1/3cupketchup1/4cuppineapple,chopped2tablespoonsbrownsugar

Preheatovento350°.Inabowlcombinetheturkeybreast,rice,onion,andegg.Mix well and place in a small loaf pan. Bake at 350° for approximately 30minutes. In a small bowl combine ketchup, pineapple, and brown sugar. Pourovermeatloafandcontinuetocookforanadditional30minutesoruntilmeatiscookedthrough.Makes6servings.


Seafood

LemonBarbecuedShrimp

2-1/2poundslargefreshshrimp,peeledanddeveined1/2cupfreshlemonjuice1/3cupreduced-calorieItaliansaladdressing1/4cupwater1/4cuplightsoysauce3tablespoonsfreshparsley,minced3tablespoonsonion,minced1clovegarlic,crushed1/2teaspoonpepper,freshlyground

Arrange shrimp in a large shallowdish.Combine lemon juice, salad dressing,water, soy sauce,parsley,onion,garlic, andpepper ina jar, thencover tightly.Shakejarvigorously.Pourmixtureovershrimp,cover,andmarinatefor4hours.Drain,reservingmarinade.Threadshrimpontoskewers.Preheatbroilerorgrill.Arrangeskewersonbroilerpanorgrillandcook5to6inchesfrommediumheatsource for 3 to 4 minutes on each side, basting frequently with reservedmarinade.Makes6servings.


ShrimpDijon

2poundsfreshmediumshrimp2tablespoonscornoilmargarine1/2cupdrywhitewine2tablespoonsfreshlemonjuice1tablespoonfreshparsley,minced1teaspoongarlic,minced1/2teaspoonDijonmustard1/4teaspoonsalt(optional)HotcookedbrownriceParmesancheese,freshlygratedFreshparsleyforgarnish

Peel and devein shrimp, then pat dry with paper towels.Melt margarine in aheavyskilletover lowheat.Addshrimpandsauté for5minutesoruntilpink.Warmabakingdishinoven,thenplaceshrimpindishtokeepwarm.Addwine,lemonjuice,parsley,garlic,mustard,andsalttoskilletandcookfor3minutes.Placeshrimpintoskilletandheatjusttoservingtemperature.Donotovercook.Serveoverbrownrice.GarnishwithParmesancheeseandfreshparsley.Makes4to6servings.


HankAaron

Fansofbaseballwill rememberwhere theywereonApril 8, 1974– thenightAtlantaBraves’HankAaronbrokeBabeRuth’shome run recordwithnumber715.Hankstillholdsmoremajorleaguebattingrecordsthananyotherplayerinthe game’s history, including most home runs lifetime – 755, and most runsbatted in lifetime–2,297.Hewas inducted into theBaseballHall ofFame in1982.Today,HankservesasSeniorVicePresidentofAtlantaNationalLeagueBaseballClubandwithhiswifeBillye,heisfounderoftheHankAaronChasingtheDreamFoundation.

LemonGarlicBroiledShrimp

2poundsmediumshrimp,peeledanddeveined1-1/2tablespoonscornoilmargarine2clovesgarlic,halved3tablespoonsfreshlemonjuice1tablespoonWorcestershiresauce1/2teaspoonsalt(optional)3dropshotpeppersauceCoarselygroundpeppertotaste3tablespoonsfreshparsley,chopped

Arrangeshrimpinasinglelayerina10x15-inchbakingpan.Meltmargarineina small saucepan over low heat. Add garlic and sauté for several minutes.Remove and discard garlic. Add lemon juice, Worcestershire sauce, salt, hotpepper sauce, and pepper and mix well. Pour mixture over shrimp. Preheatbroiler. Broil 4 inches from heat source for 8 to 10 minutes, basting once.Sprinklewithparsley.Makes6servings.


ShrimpCacciatore

2poundsfreshshrimp,peeledanddeveined1tablespoonoliveoil1/2cuponion,minced1/2cupgreenpepper,chopped2clovesgarlic,minced120-ouncecantomatoes18-ouncecantomatosauce1/2cupredwine1/2teaspoonsalt(optional)1/2teaspoonallspice1/2teaspoonfreshthymeor1/4teaspoondriedthyme1/4teaspoonblackpepper1bayleaf,crumbledDashofcayennepepper

Ina largesaucepan,combineshrimpandboilingwater tocover.Simmerfor3minutesoruntilshrimpturnpink,thendrain.Heatoliveoilovermediumheatinaskillet.Addonion,greenpepper,andgarlicandsautéuntilonionistender.Addtomatoes, tomatosauce,wine,salt,allspice, thyme,blackpepper,bayleaf,andcayennepepper,andmixwell.Simmerfor20minutes.Addshrimpandheattoservingtemperature.Makes6servings.


ChineseShrimp

1pounduncookedshrimp,peeledanddeveined1tablespooncornoil1smallonion,chopped4clovesgarlic,minced1teaspoonfreshgingerroot,grated1cupfreshorfrozenpeas6Chinese dried blackmushrooms, soaked for 30minutes and sliced, or freshmushrooms,sliced

1/2cupchickenbroth,eitherhomemadeorcanned2tablespoonslightsoysauce2tablespoonswater1tablespooncornstarch

Heatoilinawokoverhighheat.Addonion,garlic,andgingerrootandstir-fryfor 2 minutes. Add peas and mushrooms and continue to stir-fry for 5 moreminutes. Add shrimp and stir-fry until shrimp turn pink. Combine broth, soysauce,water,andcornstarchinasmallbowl.Addtowokandcookuntilsaucecomestoaboilandthickens,stirringconstantly.Serveimmediately.Makes4to6servings.


LynVaughn

LynVaughnisaformerCNNHeadlineNewsanchor,workingon-airforCNNforover13years.ShebeganhercareerontheradioinNewYorkandworkedinradioandtelevisioninBostonbeforemovingtoAtlantaasalocalnewsanchor.Lyn was twice named Outstanding TV Newsjournalist of the Year by theNationalAssociationofMediaWomen.Lyn is alsobusyon the lecture circuitandespeciallyenjoysaddressingstudentgroups. In1995shehadanacademicscholarshipnamedinherhonoratCollegeofSt.RoseinAlbany,NY.

ShrimpCreole

1cuponion,chopped1cupgreenbellpepper,cored,seeded,andchopped1cupcelery,chopped1/4cupbutteroroliveoil2clovesofgarlic,finelyminced1/4cupall-purposeflour1teaspoonsaltPeppertotaste1bayleaf2cupscannedtomatoeswithliquid,diced1-1/2poundsshrimp,cleanedanddeveinedHotcookedrice

Inasaucepanovermediumheat,sautéonion,greenpepper,celery,andgarlicinbutteroroiluntiltender.Blendinflourandstiruntilbrowned.Addsalt,pepper,andbayleaf.Stirintomatoesandliquiduntilthick.Lowerheat,addshrimp,andsimmerhalf-coveredfor10minutesuntilshrimparedone,butnotovercooked.Servewithrice.Makes6to8servings.

Approx.perserving:443calories;9gramsfat

FreshSoleFillets

1tablespooncornoilmargarine,1poundsolefillets2freshnectarines,pittedandthinlysliced2tablespoonsfreshlemonjuice2tablespoonsfreshparsley

Melt margarine in a large skillet over medium heat. Cook fillets for 2 to 3minutesoneachsideoruntilbrown.Removefilletsandplaceonawarmplatter.Addnectarinesandlemonjuicetoskilletandheattoservingtemperature.Spoonoverfillets.Sprinklewithparsley.Makes2to3servings.


FilletofSolewithDillSauce

4solefillets(4ounceseach)1smallzucchini,julienned1mediumcarrot,julienned2greenonions1/2teaspoonsalt(optional)1cupwater2teaspoonscornstarch1/4cuplow-fatplainyogurt1/2teaspoonfreshdillor1/4teaspoondrieddillweedNonfatcookingspray

Preheat oven to 400°. Arrange sole in a shallow baking dish that has beensprayedwithnonfatcookingsprayandbakefor10minutesoruntil fishflakeseasily.Cut vegetables into strips. Spray a large skilletwith vegetable cookingspray. Add vegetables and salt, then stir-fry over medium-high heat for 2minutes.Addwater,cover,andsimmerfor5minutes.Removevegetableswithaslottedspoon.Inasmallbowl,dissolvecornstarchin1tablespoonofcoldwater.Stir into skillet juices. Cook until thickened, stirring constantly. Blend yogurtanddillinasmallbowl.Layerhalftheyogurtmixture,soleandvegetablesontoa serving platter. Blend remaining yogurt mixture into fish pan juices. Pourmixtureintoasauceboatandserveoverfillets.Makes4servings.


SolewithFreshTomatoSauce

64-ouncesolefillets1teaspooncornoilmargarine3tablespoonsshallots,minced3tomatoes,peeledandchoppedor2cupscannedtomatoes4freshbasilleavesSaltandpeppertotasteNonfatcookingspray

Heatmargarine inaheavysaucepanovermediumheat.Addshallotsandcookfor2minutes.Addtomatoes,bringtoaboil,thenaddbasil,andsaltandpepper.Simmerfor10minutesoruntilthickened.Preheatovento500°.Poursauceintoablenderandprocessuntilsmooth,thenstrain.Keepsaucewarm.Lightlybrusha baking sheet with oil. Arrange fillets in a single layer on baking sheet andsprinklewithsaltandpepper.Placebakingsheetontolowestovenrackandbakefor2to3minutes,orjustuntilfishisopaqueandflakeseasily.Heataservingplate in awarmoven, then spoon sauceonhot plate.Arrange fillets in sauce.Makes6servings.


SolewithTomatoes

1tablespooncornoilmargarine1-1/2cupsfreshmushrooms,thicklysliced1clovegarlic,minced3tomatoes,seededandcutintochunks1teaspoonfreshbasilor1/2teaspoondriedbasil2pinchesoffreshthymeor1pinchofdriedthyme1poundsolefillets114-ouncecanartichokehearts,drainedandhalvedSaltandpeppertotaste

Sauté mushrooms in melted margarine over medium-high heat. Add garlic,tomatoes, basil, and thyme and turn down heat. Add artichokes and sole andsimmer covered for 3minutes.Remove cover and cook 5minutesmore.Addseasoningsandserve.Makes4servings.


LemonSoleFillets

1poundsolefillets2tablespoonsbutter,melted2tablespoonsfreshparsley,chopped1tablespoonlemonjuiceSaltandpeppertotasteNonfatcookingspray

Preheat oven to 450°.Place fillets in a single layer into a lightly-oiledbakingdish.Seasonwithsaltandpepper.Combinebutter,parsley,andlemonjuiceinasmallbowlanddrizzleoverfish.Bakeuncovereduntilfishisopaqueandflakeseasily.Makes4servings.


SwordfishSteaksinLime-SoyMarinade

6swordfishsteaks(5-1/3ounceseach)2tablespoonsfreshlimejuice2tablespoonsscallion,minced1-1/2tablespoonslightsoysauce1tablespooncornoilorsaffloweroil1-1/2teaspoonsDijonmustard1teaspoonlimerind,grated1clovegarlic,peeledandminced1/4teaspoonpepper,freshlyground1scallion,cutintojuliennestripsLimerind(zest),cutintojuliennestrips

Place swordfish steaks into a glass dish. In a small bowl, combine next 8ingredientsandmixwell.Pourmixtureover swordfish.Coverandmarinate inrefrigerator for 2 to 4 hours. Preheat broiler or grill. Place swordfish onto abroilerpanorgrillandcookfor4to5minutesoneachsideoruntilfishflakeseasily.Servewithpanjuicesorheatedmarinade.Garnishwithscallionsandlimezest.Makes6servings.


BakedSalmonwithCarrot-ZucchiniStuffing

44-ouncesalmonsteaks1tablespooncornoilmargarine1smallonion,finelychopped3cupszucchini,shredded1cupcarrot,shredded1/4cupparsley,minced1 to2 tablespoons freshbasilor tarragon,minced,or1/2 to1 teaspoondriedbasilortarragon

1teaspoonfreshlimejuiceSaltandpeppertotaste

Preheatovento350°.Meltmargarineinaskilletovermediumheat.Addonionand sauté until tender.Add zucchini, carrot, parsley, and basil,mixing lightly.Place vegetablemixture into a lightly greased 10 x 10-inch baking dish.Coatsalmon steaks with lime juice. Arrange over vegetable mixture, then sprinklewithsaltandpepper.Coverandbakefor30minutes.Uncoverandbakefor10minuteslongeroruntilfishflakeseasily.Makes4servings.


SeafoodCasserole

1mediumgreenbellpepper,chopped1mediumonion,chopped1cupcelery,chopped1/2poundfreshcrabmeat1/2poundfreshshrimp,cooked1/8teaspoonpepper1teaspoonWorcestershiresauce1cupfat-freemayonnaise1cupbreadcrumbsDashofpaprikaNonfatcookingspray

Preheatovento350°.Combinegreenpepper,onion,celery,crabmeat,shrimp,pepper,Worcestershire sauce, and mayonnaise in a large bowl and mix well.Spraya3-quartcasseroledishwithnonfatcookingsprayandspooninmixture.Spreadbreadcrumbsover top,sprinklewithpaprika,andbakefor30minutes.Makes4servings.


GrecianFish

4bonelessfishfillets(snapper,grouper,catfish,etc.)1largeonion,finelychopped2mediumtomatoes,finelychopped1bellpepper,sliced1smallcanmushrooms,chopped2tablespoonsmargarine,meltedSaltandpeppertotaste4ouncesmozzarellacheese,shredded4ouncesreduced-fatsharpcheddarcheese,shredded

Preheatovento350°.Washfillets,patdry,andplaceonabakingdish.Saltandpepper lightly, then place onion, tomatoes, pepper, andmushrooms on top offillets.Pourmeltedmargarineoverfilletsandbakefor10minutes,thenbroilfor5minutes.Remove fillets fromoven, sprinkle cheeses over top, and return tobroilertomeltcheese.Serveimmediately.Makes4servings.


SeafoodAuGratin

1poundwhitelumpcrabmeat1poundshrimp,peeled1poundcrawfish,peeled1/4cupmargarine1cupcelery,chopped1cupgreenonion,chopped2canslow-fatcreamofmushroomsoup1cupItalianbreadcrumbs6ouncesreduced-fatsharpcheddarcheese,grated4ouncesRomanocheese,grated2tablespoonsWorcestershiresauceSaltandpeppertotaste

Inalargepot,boilshrimpandcrawfishovermedium-highheat,thendrainandpeel. Melt margarine in a large saucepan over medium heat. Add celery andonionsandsautéuntilsoft.AddcheddarandRomanocheesesslowly,thenaddmushroomsoupandbreadcrumbs.Ifmixtureistoothick,add1/2cupofwateror fat-freemilk.Fold in seafood,Worcestershire sauce, and salt andpepper totaste.Foracreamiertexture,add1/2cupoflow-fatsourcream.Preheatovento400°.Pourmixture intobakingdishandbake for30minutes.Makes12 to15servings.


JohnRatzenberger

BestknownforportrayingCliffonCheers, JohnRatzenberger’sactivitiesandinterests take him far beyond acting. As president of his own productioncompany, Fiddlers Bay Entertainment, John is involved in the creation,development, acquisition, and production of a variety of projects. He’s beenfeaturedinmovies,OneNightStandandUnderPressureandasavoiceoverinthe animated movies A Bug’s Life and Toy Story. John is also anenvironmentalist, founding Eco-Pac Industries in 1989, which createsenvironmentallysafeproducts.

ShrimpPierre

3clovesgarlic,finelychopped1mediumonion,finelychopped1/4cupparsley,chopped1teaspoonfreshbasilor1/2teaspoondriedbasil1teaspoondrymustard1teaspoonsalt1/2cupoliveoilorpeanutoilJuiceof1lemon2poundsjumboshrimp,peeledanddeveined

Combinegarlic,onion,parsley,basil,drymustard,salt,oil,andlemonjuiceinalarge bowl, mixing well. Add shrimp and marinate at room temperature forseveralhours.Preheatbroilerorgrill.Broilshrimpinovenorovercharcoalfor4-5minutes,turningonce.Makes6to8servings.


PoachedSnapper

1(1-1/2-pound)redsnapper,dressedandwithheadintact11/4cupsChablisorotherdrywhitewine1/2to1cupwater1lemon,sliced6sprigsfreshparsley1/2teaspoonsalt(optional)4peppercorns2bayleaves

Combinewine,water,lemonslices,parsley,salt,peppercorns,andbayleavesinafishpoacherorlargeskillet.Bringtoaboilovermedium-highheat,thenaddsnapper. Cover, reduce heat, and simmer for 20 minutes or until fish flakeseasily. Remove snapper carefully and place on a serving plate. Garnish withadditionallemonslices.Makes3servings.


RedSnapperinFoil

88-ounceredsnapperfillets,skinsremoved2tablespoonscornoilmargarine,melted3tomatoes,peeled,seeded,andcutinto1/2-inchcubes8largefreshmushrooms,sliced3/4teaspoonsalt(optional)1/2teaspoonfreshlygroundpepper2leeks,whiteandtendergreenpartonly,cutinto2-inchjuliennestrips3/4cupfreshparsleyleaves,looselypacked

Preheatovento450°.Cutheavy-dutyaluminumfoilintoeight18-inchsquares.Fold each square in half. Brush each square on 1 side of fold lightly withmargarine. Place some of the tomatoes andmushrooms onto eachmargarine-brushed area. Topwith 1 fillet. Season lightlywith salt and pepper, then addsome of the leeks and parsley. Fold foil half over to enclose filling, joiningedges.Foldedgesagaintosealpackettightly.Placepacketsontoabakingsheetandbakefor8minutes.Removeeachpacketwithalargespatulaandplaceonaplate.CarefullycutalargeXintopofeachpacketwithscissorsorasharpknife,then fold open. If fillets are over 1/2-inch thick, add threeminutes to bakingtime.Makes8servings.


ScallopsFlorentine

1poundscallops,rinsedandtrimmed2clovesgarlic,pressedorminced1smallshallotorgreenonion,minced1teaspoonlemonrind(zest)Juicefrom1/2lemon1cupspinach,chopped1/4cupwhitewine1cupfat-freechickenbroth,eitherhomemadeorcannedSaltandpeppertotaste2cupsrice,cookedNonfatcookingspray

Sprayanonsticksautépanwithvegetablesprayandheatonhigh.Addscallopsandsautéfor1minuteoruntilslightlybrownoneachside.Removescallopsandsetaside.Spraypanandaddgarlic,onion,and lemonzest,andsautéover lowheat until soft. Raise heat to high and add spinach andwine. Add seasoning,broth,andlemonjuice.Addscallopsandsimmerfor1minutetoheatthrough.Serveovercookedrice.Makes4servings.


FishFilletsFlorentine

1-1/2tablespoonscornoilmargarine1-1/2tablespoonsall-purposeflour1/2teaspoonsalt(optional)1/8teaspoonpepper1cup1%low-fatmilk1/2cuplow-fatcheddarcheese210-ouncepackagesfrozenchoppedspinach,cookedanddrained2poundsfishfillets

Preheat oven to 375°.Melt margarine in a saucepan over medium heat. Addflour, salt, and pepper, blending well. Stir in milk gradually. Cook untilthickened, stirring constantly. Add cheese and cook over very low heat untilcheeseismelted,stirringconstantly.Spreadalayerofspinachina9x13-inchbaking dish, cover with cheese sauce, then arrange fillets. Bake for 15 to 20minutesoruntilfishflakeseasily.Makes6servings.


MicrowaveFishFillets

1poundfishfillets1cantomatoes,drainedandcoarselychoppedSaltandpeppertotaste1/4cupfreshparsley,chopped1/4cupfinefreshbreadcrumbs2tablespoonsgreenonionwithtop,minced1tablespooncornoilmargarine2clovesgarlic,minced

Spoonhalf the tomatoes into a largemicrowave-safe dish.Arrange fillets in asingle layer in prepared dish and sprinkle with salt and pepper. Cover withremaining tomatoes. Combine parsley, crumbs, green onion, margarine, andgarlic in a small bowl and mix well. Sprinkle mixture over tomatoes. CoverlooselyandmicrowaveonHighfor9to12minutesoruntilfishisopaque.Letstandfor3minutesbeforeserving.Makes4servings.


GrilledMonkfish

1poundmonkfishfilletsormedallions,cleanedandtrimmedJuiceof1/2lemonand1/2lemoncutintothinwedgesSeafoodseasoningandpeppertotaste1tablespoonfreshdillNonfatcookingspray

In a small bowl, combine lemon, dill, seafood seasoning, and pepper,mixingwell.Pourovermonkfishandletmarinate.Spraygrillorbroilerwithvegetablecookingsprayandheat.Cookfor3 to5minutesdependingon thickness, thenturnandcookanadditional3 to5minutesuntildoneor fish turnscompletelyopaque.Donotovercook.Servewithlemonwedges.Makes3to4servings.


EdBegleyJr.

EdBegley,Jr.creditshisAcademyAwardwinningfather,EdBegley,Sr.,fortheinspirationtobecomeanactor.ButwhiletheseniorBegleyiswidelyknownforplayingbigscreen“heavies,” theyoungerBegley isbestknownforhisEmmynominated performance as Dr. Victor Ehrlich on the long running series St.Elsewhere.Inadditiontotheseries,hehasappearedon7thHeaven,Roseanne,TheDrewCareyShow,andStarTrek.Onthebigscreen,hehasappearedinAddams Family Reunion, Batman Forever, Pagemaster, The AccidentalTourist,andSheDevil,amongothers.

NewOrleansCatfish

1poundfarm-raisedcatfishfillets,cutintofourportionsDashofpepper2cupsbrownrice,cooked2tablespoonsonion,grated1/2teaspooncurrypowderLemonslices1tablespoonmargarineHotpeppersaucetotaste

Preheatovento350°.Greasea9x13-inchbakingdish.Arrangefilletsindishand sprinkle with pepper. In a bowl, combine rice, onion, and curry powder,mixing well. Spoon mixture over fillets. Top with lemon slices and dot withmargarine. Cover and bake for 25 to 35 minutes or until fish flakes easily,removing cover for last fewminutes to permit slight browning. Sprinklewithparsley.Servewithhotpeppersauce.Makes4servings.


TeriyakiFlounder

2poundsflounderfillets1/4cupChablisorotherdrywhitewine2tablespoonsteriyakisauce1/2cupgreenonions,thinlysliced2teaspoonsfreshbasilor1teaspoondriedbasil

Arrange fillets in a shallow 2-quart glass baking dish.Mix wine and teriyakisauce in a small bowl, then pour over fillets. Sprinklewith green onions andbasil.Coverlooselywithplasticwrapandmicrowaveonhighfor8to9minutesor until fish flakes easily, turning dish 1/2 turn after 4 minutes. Makes 6servings.


FlounderCreole

1cupuncookedbrownrice1poundflounderorsolefillets1cuponion,chopped1cupgreenbellpepper,cored,seeded,andchopped1cuptomatoes,chopped1/4cupwhitewine1teaspoonfreshbasilor1/2teaspoondriedbasil1/2teaspoonsalt(optional)1/4teaspoonpepper

Cook brown rice according to package directions, starting 15 minutes beforepreparingflounder.Placefillets ina largepanwithacover.Placeonion,greenpepper, and tomatoes around fillets. Pourwine over fillets, then sprinklewithbasil,salt,andpepper.Coverandcookovermedium-lowheatfor10minutesoruntil fish flakes easily. Arrange fillets onto a serving platter and spoon ricearound fillets. Spoon vegetables and sauce over fillets and rice. Makes 4servings.


CubanBeefPot

1poundsirlointips,cutincubesFat-freecookingspray4clovesgarlic,finelychopped2onions,chopped2redpeppers,cored,seeded,andthinlysliced1/2teaspoongroundcumin1teaspoondriedoregano2bayleaves18-ouncecantomatosauce2tablespoonsredwinevinegar1/2cupsherry2tablespoonscapers6potatoes,peeledandcutinlargecubes1/4cupraisinsFreshlygroundpepper

Spraythebottomofalargesaucepanwithcookingspray.Sautéonions,garlic,andredpepperuntilsoft,stirringfrequently.Addmeatcubestopanandcontinueto cookuntil browned.Stir in cumin, oregano, andbay leaves and cook for 3moreminutes.Addtomatosauce,redwinevinegar,andsherry,andthenenoughwatertocoverthemeatandsimmerforapproximately1houronmediumheat.Add capers, potatoes, and raisins to the stew and continue to cook until thepotatoesaresoft.Removebayleavesbeforeserving.Makes8servings.


SteveHarvey

ComedianSteveHarvey sayshedoesn’tmake jokes– just observations aboutlife,givena funny twistbyhis comedic talents. In addition toplaying the topcomedyclubsinthenation,StevehasstarredontelevisionintheSteveHarveyShow,hostedShowtimeattheApollo,andhadaspecialontheHBOComedyHour calledSteveHarvey:OneMan.Recently,Steve created theKingLoveCenter,namedinhonorofDr.MartinLutherKing,Jr.,asaplaceyoungpeoplecan go to learn about the importance of positive mental attitude, characterbuilding,andmakingdreamscometrue.

SteakStir-Fry

1poundflanksteak,fattrimmed1/2cupwater1/4cuplightsoysauce1tablespooncornstarch1-1/2teaspoonsgranulatedsugar1mediumonion3stalkscelery,diagonallysliced1/2poundfreshmushrooms,sliced1/2cupwaterchestnuts,sliced1/2poundfreshsnowpeas3cupsrice,cookedNonfatcookingspray

Partiallyfreezesteak.Sliceacrossgraininto1/4x2-inchstrips,thensetaside.Combinewater,soysauce,cornstarch,andsugarinasmallbowl,thensetaside.Peel onion, slice1/4-inch thick, and cut each slice intoquarters and set aside.Sprayawokwithvegetablecookingsprayandheatovermedium-highheatfor2minutes. Add steak to wok and stir-fry for 3 minutes. Remove steak with aslottedspoonandsetaside.Addonion,celery,mushrooms,andwaterchestnutstowokandstir-fryfor2to3minutes.Addsteakandsnowpeas.Cover,reduceheat tomedium,andsimmer for2 to3minutes.Stir in soysaucemixtureandcook over medium-high heat until thickened and bubbly, stirring constantly.Serveoverrice.Makes6servings.


Ginger-OrangeBeef

3poundsflanksteak1tablespooncornoilorsaffloweroil1/4cupfreshgingerroot,freshlygrated3cupscarrots,diagonallysliced3cupsredbellpeppers,cored,seeded,andchopped3cupsgreenbellpeppers,chopped2cupswaterchestnuts,sliced8ouncesfreshsnowpeas,trimmed2tablespoonsorangerind,grated1tablespooncinnamon1/3cuplightsoysauce1tablespooncornstarch2headsiceberglettuce,shredded

Slice steak into 1/4-inch thick strips. Heat oil in a large skillet or wok overmediumheat.Addginger rootandstir-fry for1minute.Addsteakandstir-fryfor3minutesoruntil steak is cooked through.Remove steakandkeepwarm.Add red and green peppers, water chestnuts, snow peas, orange rind, andcinnamon. Stirfry for 3minutes or until vegetables are tender-crisp, then addsteak. In a small bowl, mix soy sauce and cornstarch. Stir into steak andvegetable mixture and cook until thickened, stirring constantly. Place lettuceontoservingplateandspoonsteakmixtureontolettuce.Makes12servings.


SavoryPepperSteak

1tablespooncornoilorsaffloweroil1poundroundsteak,cutintostrips3mediumtomatoes,peeled,seeded,andcored2greenbellpeppers,cored,seeded,andcutintostrips1cupfreshmushrooms,sliced1mediumonion,sliced2tablespoonslightsoysauce1teaspoonsalt(optional)1/2teaspoonginger1/2teaspoongranulatedsugar1/4teaspoonpepper2tablespoonsall-purposeflour3cupscookedrice

Heatoil ina largeskilletovermediumheat.Addsteakandsautéuntilbrown.Add tomatoes, green peppers, mushrooms, and onion. Stir in soy sauce, salt,ginger, sugar, andpepper.Cover and simmer for30minutes. In a small bowl,blendasmallamountofpanjuiceswithflour.Stirmixtureintoskilletandcookuntilthickened,stirringconstantly.Serveoverrice.Makes6servings.


BeefwithBroccoli

1poundleanflanksteak,thinlyslicedNonfatcookingspray1/4cupgreenonions,sliced1poundfreshbroccoliflorets(about6cups)1/4cupwater

Sauce:3tablespoonsoystersauce1tablespoonsoysauce1tablespoonsherry1tablespoonwater2teaspoonssugar1teaspooncornstarch

Combine sauce ingredients and set aside. Spray large panwith cooking sprayand sautémeatoverhighheat for2minutes.Remove frompanand set aside.Addmorecookingsprayandaddonionandstir-fryfor1minutefurther.Stirinbroccoliandwaterandcover.Cookonhighheatfor3minutes.Returnsteaktopanandaddsaucemixture.Cookforanadditional3minutes.Serveover rice.Makes6servings.


VenetianLiver

1tablespoonoliveoil1cuponion,thinlysliced1clovegarlic,minced1/4teaspoonfreshsageor1/8teaspoondriedsage1poundcalvesliver,slicedinto1/4-inchstrips1/2teaspoonsalt(optional)1/2teaspoonpepper1/4cupwhitewine1/4cupfreshparsley,chopped6cupsbrownrice,cooked

Heatoil inaheavyskilletovermediumheat.Addonion,garlic,andsage,andsautéfor5minutes.Removeonionwithaslottedspoon,thensetaside.Patliverslicesdrywithpapertowels,thensprinklewithsaltandpepper.Addlivertohotskilletandcookfor2to3minutesoruntilliverisnolongerred.Returnsautéedonion to skillet andmix lightly.Remove liver andonionwith a slotted spoon,then set aside. Addwine to skillet and boil for 2minutes, stirring to deglazeskillet. Return liver and onion to skillet, spoon sauce over liver, and heat toserving temperature. Sprinkle with parsley. Serve over brown rice. Makes 5servings.


CreolePorkChops

6centercutporkchops,trimmed1smallonion,slicedJuiceof1lemon18-ouncecantomatosauce18-ouncecanstewedtomatoes1/2cupwaterOreganototaste3cupsrice,cooked

Brownporkchops ina largeskilletovermedium-highheat, thenremovefromskillet.Addonion and sauté until tender.Add tomato sauce, stewed tomatoes,water, andpork chops.Cover and simmer for 2hoursover lowheat.Sprinklelightlywithoreganoandsqueeze lemonjuiceovermixture.Coverandsimmeruntildone.Cookriceaccordingtopackagedirections.Serveoverrice.Makes6servings.


LeeMajors

As the starofTVsTheSixMillionDollarMan,LeeMajorswowedviewersweekafterweekwithamazingfeats.Leealsostarredinfourotherhighlyratedtelevision shows, includingThe Fall Guy, OwenMarshall, TheMen fromShilo,andTheBigValley.Inadditiontoseriesroles,hehasstarredinanumberof made-for-TV movies and has been a guest star in a number of televisionshows,includingLonesomeDoveandWalkerTexasRanger.

Lee’sLiverandOnions

1poundcalvesliver,sliced(1/4-1/2-inch)1/2poundturkeybacon2largeonions,slicedthinlySaltandpeppertotaste

Cook turkey bacon in heavy frying pan until done to taste.Add the liver andonions,browningtheliveruntildone.Becarefulnottoovercooktheliver.Liverisbestwhenit is lightlycooked.Serveliverandonionsonaplatter,garnishedwithbacon.Serves4.


ChinesePorkandVegetables

1tablespooncornoilorsaffloweroil1poundleanbonelesspork,cutintothinstrips5stalkscelery,diagonallysliced4carrots,diagonallysliced1mediumonion,sliced1tablespoonfreshgingerroot,grated2clovesgarlic,minced1cuphotvegetablebroth,eitherhomemadeorcanned2tablespoonslightsoysauce1/4teaspoonfreshlygroundpepper1smallheadcabbage,about4cups2tablespoonscoldwater1tablespooncornstarchFreshlemonjuicetotasteSaltandfreshlygroundpeppertotaste2-1/2cupsrice,cooked

Heat oil in awok or large heavy skillet over high heat.Add pork and stir-fryuntilno longerpink.Addcelery,carrots,onion,ginger root,andgarlic.Stirfryuntilonionistender.Addbroth,soysauce,andpepper.Coverandsimmerfor5minutes.Shredcabbageandmeasure4cupspackedcabbage.Stirintowokandcookfor3to4minutesoruntilvegetablesaretender-crisp.Inasmallbowl,mixcold water and cornstarch. Stir into wok and cook until thickened, stirringconstantly.Addlemonjuice,salt,andpeppertotaste.Serveoverrice.Makes5servings.


EdwinMoses

Olympic champion Edwin Moses is one of America’s most respected trackathletes both on and off the field. As a premier hurdler, Edwin collected 122straight victories from 1977 to 1987, including gold in the 1976 and 1984Olympic Games in the 400-meter hurdles. He has also worked to ensureadequate financial support for athletes in training, as well as fostering thedevelopment of drug-free sports. A trained physicist who graduated fromMorehouseCollege,heiscurrentlyafinancialconsultantinAtlanta.

LambwithFineHerbs

Nonstickcookingspray16-ouncebonelessloinoflambSaltandpeppertotaste1tablespoondryshallots,chopped2sprigsfreshthyme,chopped1/2cupdryredwine1cupfat-freechickenbroth,homemadeorcanned1teaspoonDijonmustard

Sprayheavyskilletwithnonstickcookingsprayandaddlamb.Braisethelambfor10minutesuntilcooked.Removefromtheskilletandkeepwarm.Removefatfrompanandaddshallotsandthymesprigs.Addwine,broth,andmustard.Reduce the saucebya third.Slice the lamb.Spoon the sauceonto the servingdish;addlambslicesandgarnishwithfreshthyme.Makes4servings.


PortugueseBeefRolls

1headcabbage2tablespoonsbeefbroth,eitherhomemadeorcanned1cupcarrots,grated1cuponion,chopped1poundleangroundbeef2cupsbrownrice1tablespoonfreshlemonjuice1teaspoonfreshoreganoor1/2teaspoondriedoregano1teaspoonfreshthymeor1/2teaspoondriedthyme1/2teaspoonsalt(optional)1/4teaspoonpepper128-ouncecantomatoes,drainedandcoarselychopped2cupsbeefbroth,eitherhomemadeorcanned

Preheat oven to 375°. Remove core from cabbage, leaving head intact. Placecabbagehead intoa largepanofboilingwater,cover loosely,andcookfor10minutes.Liftoutcarefully,thendrain.Remove16to20outerleavesandpatdry.Add2tablespoonsofbrothtoaskilletovermediumheat.Addcarrotsandonionandsautéovermedium-highheat for5minutes.Addgroundbeef, rice, lemonjuice,oregano,thyme,salt,andpepper.Cookfor10minutesoruntilgroundbeefisbrownandcrumbly, stirring frequently.Trim thickcenter ribs fromcabbageleavesandspoon3to4tablespoonsgroundroundmixtureontoeachleaf.Rollcabbage leaf to enclose filling, tucking in ends, then secure with thread ortoothpicks.Arrangecabbagerolls ina9x13-inchbakingpan. Inabowl,mixtomatoesand2cupsofbeefbroth, thenpourover rolls.Coverandbake for1hour.Uncoverandbakefor30minuteslonger,bastingfrequently.Ifrollsbegintobrown,coverwithfoil.(Forthickersauce,poursauceintosaucepanandbringtoaboilovermediumheat.Inasmallbowl,blend2tablespoonsofcornstarchin2 tablespoons of water. Stir mixture into sauce and cook until thickened,whiskingconstantly.)Makes8servings.


BeefStuffedPeppers

1poundleangroundbeef1-1/2cupscookedbrownrice1egg2teaspoonsfreshoreganoor1teaspoondriedoregano1/2teaspoonsalt(optional)1/2teaspoonpepper8mediumgreenbellpeppers2cupsfreshtomatoes,chopped1cuptomatosauce1/2cuponion,finelychopped1tablespoonfreshlemonjuice

Preheatovento350°.Combinegroundbeef,rice,egg,carrots,oregano,salt,andpepper in a bowl andmixwell.Cut peppers intohalves lengthwise, removingmembraneandseed.Spoonmixtureintopeppershells.Placestuffedpeppersintoalargebakingdish.Donotcrowd.Combinetomatoes,tomatosauce,onion,andlemon juice inamediumbowlandmixwell.Spoonoverandaroundpeppers.Coverwithfoilandbakefor1hour.Serveimmediately.Makes8servings.


SaladBurgersontheGrill

8ouncesextraleangroundbeef1cupspinach,finelychopped1cupgarbanzobeans,mashed1/4cupchoppedonion1eggSaltandpeppertotaste

Combine all ingredients in a bowl andmixuntil thoroughlyblended.Separatethemixtureintofourevenportionsandformintoroundpatties.Refrigerateforatleast one hour before grilling. Cook patties on grill until done throughout,turningonce.Makes4servings.

Approx.perserving:216calories;10gramsoffatApprox.perservingwithbun:345calories;13gramsoffat

Pastas

Pasta dishes are a popular and healthy choice for the main course. Here is aquickguidetopastashapesandtypes.Ingeneral,thin,delicatepastas(capellini,thinspaghetti)callforlightsauces,whilethickerpastashapes(fettuccine,rotini)workbetterwithheaviersauces.Chunkysaucesmixwellwithpastawithridges,suchasmostaccioliorradiatore.

Alphabet–usuallyfoundinsoups,thesefunshapesareahitwithkids

Bucatini–long,hollowtubesusedincasserolesortossedwithsauce

Cannelloni–largesmoothtubesthatarestuffedwithcheeseormeatsandbaked

Capellini – angel hair pasta; the thin delicate strands work best with lightersauces,orsoups,stir-fry,andevensalads

Conchiglie – these shells comes in several sizes and can be stuffed or tossedwithsauce

Ditalini–smalltubes;makeanicebaseforavarietyofdishes

Farfalle–bowtiepasta;perfectfora thickersauce,aswellassoupsandcoldsalads

Fettuccini–ribbonstrands;goodforheaviermeat,cheese,ortomatosauces

Fusilli–withashapelikedtwistedspaghetti,thislongspiralisgoodwithmostsauces,addedtosoupsandsalads,orbakedinacasserole

Gnocchi–“littledumplings”madefrompotatoorsemolinadough;boiledandservedwithsauce

Lasagna–wide, flatnoodlewitharufflededge;perfect forcasserolesusingavarietyofingredients

Linguine–flattenedpasta,similartofettuccini,butthinner;goodforanytypeofsauce,salads,andstir-frydishes

Macaroni–smalltubes;versatileenoughforanysauce,orbakedincasseroles

Manicotti – large tubes; great for stuffingwithmeats, cheese, vegetables, andtoppedwithyourfavoritesauces

Noodles–eggnoodles;usuallycomeinmediumandwidesizes;perfecthotorcold,bakedincasseroles,tossedinsalads,ortoppedwithavarietyofsauces

Orzo–grain-shapedpastamadefrombarley;workswellasasidedish,bakedincasseroles,ortoppedwithsauce

Penne–alsoknownasmostaccioli, this tubularpastaworkswellwithheavierandchunkysauces

Radiatore – ridged and ruffled, this small pasta adds an interesting touch to

sauces,casseroles,soups,andsalads

Ravioli–littlesquaresofdoughfilledwithavarietyoffillings

Rigatoni–anotherridgedpasta,similartopennebutheavier;goeswellwithavarietyofsauces

Rotini–thetwisted,spiralshapeworkshotorcoldincasserolesandsalads,withmeat,cheese,andvegetables

Ruote –better knownaswagonwheels, these small shapes canbe added to avarietyofsoups,salads,andotherdishesforanewlook

Shells–jumboshellscanbestuffedandbaked,whilemediumshellscanbeusedinsaladsorinanupdatedversionofmacaroniandcheese

Spaghetti–thisfamiliarstandbyisatraditionalfavoriteandworkswithalmostanysauce

Stelline–tinylittlestarshapes–greatforchildren’ssoups

Tortellini-ringsofpastastuffedwithmeatorcheesefillings

Vermicelli–athinnerversionofspaghetti,butjustasversatilewhentoppedwithyourfavoritesauces

Ziti–anothertubularpasta,goodforchunky,meatsaucesorincasseroles

BowtiePastaPortobello

2tablespoonsoliveoil2clovesgarlic,pressed3tomatoes,chopped2tablespoonschoppedfreshbasil1/4teaspoonsalt1/4teaspoonblackpepper2largePortobellomushrooms,sliced1tablespoonWorcestershiresauce116-ouncepackageoffarfallepasta1/4cupfreshParmesancheese,grated

Sauté garlic in olive oil in large skillet overmediumheat for 3minutes.Addtomatoes,basil, salt, andpepper.Toss inmushroomsandWorcestershire sauceand cook until mushrooms are soft. Prepare pasta according to packagedirections.Drain.Tosswithsauceandsprinklewithcheese.Makes6servings.


StuffedShellswithBeefandTomatoSauce

18jumbopastashellsNonfatcookingspray1/2poundleangroundbeef1smallonion,choppedClovesofgarlictotaste,minced115-ouncecantomatosauce16-ouncecantomatopaste1-1/2teaspoonsfreshoreganoor3/4teaspoondriedoregano1/2teaspoonpepper1-1/2cupslow-fatcottagecheese3tablespoonsParmesancheese,grated1egg,beaten2tablespoonsfreshparsley,mincedDashofnutmeg

Preheat oven to 350°. Cook pasta shells according to package directions,omitting salt, then drain, and set aside. Spray a large skillet with vegetablecookingspray.Placeskilletovermediumheat,thenaddgroundbeef,onion,andgarlic. Cook until brown and crumbly, stirring frequently. Place mixture intocolander. Drain well then pat dry with paper towels. Wipe skillet with freshpaper towels. Place ground beef mixture into skillet and add tomato sauce,tomatopaste,oregano,andpepper,andmixwell.Bring toaboilovermediumheat.Reduceheat and simmer, uncovered, for15minutes. In amediumbowl,combine cottage cheese, Parmesan cheese, egg, parsley, and nutmeg, mixingwell.Stuff1roundedtablespoonofcottagecheesemixtureintoeachpastashell.Spoonsauceintoan8x12-inchbakingdishandarrangeshells.Coverandbakefor40minutes.Makes6servings.


CheeseLasagna

12whole-wheatorwhitelasagnanoodles,divided1cuppart-skimricottacheese1cuplow-fatcottagecheese1/2cupfreshparsley,finelychopped2clovesgarlic,minced1/4teaspoonnutmegPeppertotaste4cupsMarinaraSauce,divided(seebelow)1/2poundpart-skimmozzarellacheese,grated,divided2tablespoonsParmesancheese,freshlygrated

Preheat oven to 375°. Cook lasagna noodles al dente according to packagedirections, then drain. Combine ricotta cheese, cottage cheese, parsley, garlic,nutmeg, and pepper in a small bowl andmixwell. Spread 1 cup ofMarinaraSauceina9x13-inchbakingdishandarrange4noodlesoversauce.Spooninhalfthecottagecheesemixture.Sprinklewithhalfthemozzarellacheese.Repeatlayerswith 4 noodles, remaining cottage cheesemixture, 1 cup of sauce, andremainingmozzarellacheese.Layerremaining4noodlesand1cupsauceontop.Sprinklewith Parmesan cheese.Cover and bake for 35minutes.Uncover andbakefor10minuteslonger.Letstandfor5to10minutesbeforeserving.Makes8servings.


MarinaraSauce

1tablespoonoliveoil1/2cuponion,chopped2clovesgarlic,minced114-1/2-ouncecanItalian-styletomatoes115-ouncecantomatosauce16-ouncecantomatopaste1/2cupredwine1tablespoonfreshbasilor1-1/2teaspoonsdriedbasil1-1/2teaspoonsgranulatedsugar1bayleaf1/2teaspoonfreshoreganoor1/4teaspoondriedoregano1/4teaspoonsalt(optional)1/4teaspoonpepper

Heatoliveoilinalargesaucepanoverlowheat.Addonionandgarlicandsautéuntil transparent. In a blender, purée tomatoes with juice, then add to onionmixture.Addtomatosauce, tomatopaste,wine,basil,sugar,bayleaf,oregano,salt,andpepper,mixingwell.Simmer,uncovered,for1hour.Discardbayleaf.Servehotoverpasta.Makes5-1/2cups(1/2cupperserving).


VegetableLasagna

16whole-wheatlasagnanoodles,cooked1/4cupoliveoil1largeonion,diced1mediumeggplant,peeledanddiced1/4poundfreshmushrooms,sliced3clovesfreshgarlic,pressed1poundfreshtomatoes,chopped8ouncestomatosauce2teaspoonsoregano1teaspoonbasil1/4teaspoonblackpepper2cupsfat-freericottacheese2cupslow-fatmozzarellacheese,shredded1/4cupfreshParmesancheese,grated

Preheat oven to350°.Heat oil in large skillet overmediumheat.Addonions,eggplant,mushrooms,andgarlicandcookfor15minutes.Addtomatoes,tomatosauce,oregano,basil,andblackpepper.Bringtoaboilandreduceheat.Coverandsimmerfor30minutes.Uncoverandcookuntilsauceisthick.Ina9x13-inchbakingdish,arrangelasagnalayersinthefollowingorder:sauce,noodles,ricottacheese,mozzarellacheese.Repeatlayerstwomoretimes.Covertopwithremaining cheese and sprinkle with Parmesan cheese. Bake uncovered for 45minutes.Cutintosquarestoserve.Makes10servings.


Debbiemiller-Palmore

As an All-American basketball standout at Boston University, DebbieMiller-Palmoresetrecordsforpointsscored,rebounds,assists,andsteals.Afterhoningherskillsatthe1980Olympictrials,sheplayedprofessionallyandcoachedforseveral years overseas. When the American Basketball League was formed,Debbiebecamegeneralmanagerfor theAtlantaGlory,helpingtopromoteanddevelop thenew league. Inaddition,Debbie foundedanonprofitorganization,TopoftheKey,whichproducesandmanagessportseventsandteachesathletesbasketballskillsandsportsmanship.

TurkeyLasagna

1poundgroundturkeybreast3/4cuponion,chopped1poundtomatoes,chopped26-ouncecanstomatopaste2cupswater1tablespoonparsley,chopped1teaspoongranulatedsugar1/4clovefreshgarlic,pressed1/2teaspoonpepper1/2teaspoonoregano6lasagnanoodles1poundlow-fatcottagecheese8ouncesmozzarellacheese,shredded1cupParmesancheese,grated

Lightlybrowngroundturkeybreastandonionsinalargepanovermediumheat.Add tomatoes, tomatopaste,water,parsley, sugar,garlic,pepper,andoregano.Simmeruncovered, for 30minutes, stirringoccasionally.Boilwater in a largepotovermedium-highheatandcooklasagnanoodlesusingpackagedirections,thendrain.Preheatovento350°.Spreadonecupofsauceina13x9x2-inchbakingdish.Alternatelayersofnoodles,sauce,cottagecheese,mozzarella,andParmesan.Bakefor40to50minutes,untillightlybrownedandbubbling.Allowtostandfor15minutesbeforeserving.Makes10to12servings.


AngelHairVegetableMedley

112-ounceboxcapellinipasta1poundofzucchini,sliced6ouncesmushrooms,sliced6ouncessnowpeas,trimmed1clovefreshgarlic,pressed2cupstomatosauce2tablespoonsoliveoilSalttotaste1/4cupfreshlygratedParmesancheese

Heat oil in a large skillet. Stirfry all vegetables andgarlic for 5minutes.Addtomatosauceandsalt to taste.Cookon lowheat foranadditional10minutes.Cook capellini pasta according to box directions. Serve sauce over pasta andsprinklecheeseontop.Makes6servings.


SpaghettiwithSpinachandMushrooms

1/2poundfreshmushrooms,trimmedandthinlysliced1tablespoonfreshlemonjuice1tablespooncornoilmargarine2tablespoonsMadeira2clovesgarlic,minced1cup1%low-fatmilk1/2teaspoonsalt(optional)1/4teaspoonpepper110-ouncepackagefrozenchoppedspinach,thawedanddrained1/2poundwhole-wheatorwhitespaghetti2tablespoonsParmesancheese,freshlygrated

Combinemushroomsandlemonjuiceinasmallbowl.Meltmargarineinalargeskillet over low heat. Add Madeira and garlic and cook for 3 minutes. Addmushroomsandcookfor5minutes.Addmilk,salt,andpepper.Bringtoaboilover medium heat, stirring constantly. Drain spinach well. Add spinach tomushroom mixture and simmer for 5 minutes. Remove from heat and keepwarm.Cook spaghetti al dente using package directions, then drain. Combinespinachmixtureandhotspaghettiinaservingdish,tossingwell.SprinklewithParmesancheese.Makes4servings.


OrangeAsparagusZiti

1/2poundmostaccioli,ziti,orothermediumpastashape,uncooked2teaspoonsvegetableoil,divided12ouncesfrozensmallshrimp,thawed,peeled,anddeveined3mediumcarrots,cutdiagonallyandthinlysliced1bunchscallions,sliced1poundasparagus,cutdiagonallyinto2-inchlengths1cupfreshorangejuiceSaltandpeppertotaste

Boil 4 cups of water in a large saucepan, add pasta, and cook until al denteaccordingtopackagedirections,thendrain.Heatoilinalargenonstickskilletorwokoverhighheat.Addshrimpandstir-fryfor3minutesuntilshrimpisfirm,opaque,andlightlybrown,thensetaside.Addremainingoiltopanandstir-frycarrotsfor2minutes.Addasparagusandscallions,stir-fryfor3-4minutesuntilasparagusistender-crisp.Addpasta,shrimp,andorangejuicetoskilletorwokandtossfor2minutes,untilhot.Seasontotastewithsaltandpepperandserveimmediately.Makes4servings.


CheeseandSpinachManicotti

8manicottishells1-1/2cupspart-skimricottacheese1egg110-ouncepackagefrozenchoppedspinach,thawedandsqueezeddry1/4cupParmesancheese,freshlygrated,divided1teaspoonfreshbasilor1/2teaspoondriedbasil1clovegarlic,minced1/2teaspoonsalt(optional)1/2teaspoonpepper1/8teaspoonnutmeg4cupsMarinaraSauce,divided(seerecipeonpage121)

Preheatovento375°.Cookmanicottishellsaccordingtopackagedirections.Ina bowl, combine ricotta cheese, egg, spinach, 2 tablespoonsParmesan cheese,basil,garlic,salt,pepper,andnutmeg,mixingwell.Stuffmixtureintomanicottishells.Pour1cupofMarinaraSauceintoa9x13-inchbakingdishandarrangestuffedshellsinsinglelayer.Pourovermanicottiandsprinklewithremaining2tablespoonsofParmesancheese.Coverpanwithfoilandbakefor1hour.Makes8manicotti.

Approx.permanicotti:261calories;10gramsoffat

PastawithPeppersandParmesan

2tablespoonscornoilmargarine2tablespoonsoliveoil2redorgreenbellpeppers,cored,seeded,quartered,andthinlysliced1clovegarlic,minced1/2teaspoonsalt(optional)1/4teaspoonpepper8ounceswhole-wheatorwhitefettuccineorotherflatpasta3tablespoonsParmesancheese,freshlygrated

Combinemargarineandoliveoil ina largeskilletandheatoverlowheatuntilmargarinemelts.Addbellpeppersandgarlicandsautéfor5minutes.Addsaltand pepper and sauté for 2 minutes. Keep warm. Cook fettuccine al denteaccording to package directions, then drain. Combine hot fettuccine, sautéedpeppers,andcheeseinaservingbowlandtosstomix.Serveatonce.Makes6servings.


ColdPastaPrimavera

2ounceswhole-wheatorwhitesmallshellorbowtiepasta1cupbroccoliflorets,chopped1cupfreshorfrozenpeas,thawedanddrained1cupredorgreenbellpepper,cored,seeded,andthinlysliced1cuptomatoes,chopped1/2cupfreshparsley,chopped2scallions,sliced2tablespoonslow-fatcottagecheese1to2tablespoons1%low-fatmilk1/4cuplow-fatplainyogurt1teaspoonfreshoreganoor1/2teaspoondriedoregano1teaspoonfreshbasilor1/2teaspoondriedbasil1/2teaspoonsalt(optional)1/4teaspoonpepper1/4cupParmesancheese,freshlygrated

Cook pasta according to package directions, then drain and cool. In separatesaucepansovermediumheat,cookbroccoliandpeasinasmallamountofwateruntil tender-crisp, then drain and cool. Combine pasta, broccoli, peas, bellpepper, tomatoes, parsley, and scallions in a medium bowl and toss to mix.Combine cottage cheese andmilk in a blender and process until smooth. In asmall bowl, combine blended cottage cheese, yogurt, oregano, basil, salt, andpepper, then blendwell. Add to pasta, tossing to coat. Add Parmesan cheese,tossing gently until well coated. Chill in refrigerator. Serve chilled. Makes 4servings.


Honey-MustardRotiniandTuna

1/2poundrotini,uncooked3tablespoonspreparedmustard2tablespoonshoney1cupnonfatbuttermilk1/2cupnonfatmayonnaise1/2teaspoonceleryseed12ouncesfreshtuna1mediumcucumber,peeled,seededandthinlysliced1mediumredpepper,seededanddiced

Boil4cupswaterinalargesaucepan.Addpastaandcookaldenteaccordingtopackage directions. In a large bowl, combine mustard, honey, buttermilk,mayonnaise,andceleryseed,whiskwell,thensetaside.Heatgrillorbroilerandcooktunauntilfirmandopaque.Transfertunaontoacuttingboardandallowtocool.Combinepasta,mustardsauce,cucumber,andredpepperandtosstomix.Dice tuna and add to pasta mixture. Toss gently and serve. Makes 4 to 6servings.


PastawithClamSauce

2tablespoonscornoilmargarine,divided2redbellpeppers,cored,seeded,andcutintothinstrips3clovesgarlic,minced,divided1dozenfreshshuckedclamsor15-ouncecanclams,drained1cupdrywhitewine1teaspoonfreshthymeor1/4teaspoondriedthyme1/2cupfreshparsley,mincedSaltandfreshlygroundpeppertotaste1/2poundfreshordriedcapellini1-1/2tablespoonsParmesancheese,grated

Melt 1 tablespoon of margarine in a heavy skillet over medium heat. Addpeppers and one clove of garlic and sauté for 10minutes or until peppers aresoft.Meltremaining1tablespoonofmargarineinasaucepanovermediumheat.Addremaininggarlicandsautéfor1minute.Addclams,wine,andthymeandsimmer for5minutes.Addparsley, salt, andpepper to taste. Ina largepanofboiling water, cook capellini al dente, then drain. Spoon capellini onto warmplates.Topwithclamsauceandarrangesautéedpepperstripsaroundcapellini.SprinklewithParmesancheese.Makes3main-courseor6appetizerservings.


PeterCarruthers

Atthe1984WinterOlympics,PeterCarruthersandhissisterKittybecamethefirstUSpairsskaterstowinanOlympicSilverMedalsince1952.Beforetheirtriumph in Sarajevo, the two had won four consecutive US Figure SkatingChampionships. Their professional career includes ten years touring with IceCapadesandothershows.Peterhasprovidedsportsbroadcastcommentaryfornumeroustelevisionstationsandiscurrentlyafigureskatingsportsanalystforcableandtelevisionnetworks.

SummerPastawithFeta

4largeripetomatoes,cutinto1/2-inchcubes12ouncesfetacheese,crumbled1cupfreshbasil,chopped3to4garliccloves,minced1/4cupoliveoilSaltandpeppertotaste9cupsrotellepasta,cookedParmesancheese

Combinetomatoes,fetacheese,basil,garlic,oliveoil,salt,andpepperinalargebowl and set aside at room temperature. Cook rotelle al dente according topackage directions, then drain. Combinewith tomatomixture, tossingwell tomix.SprinklewithParmesancheese.Makes6to8servings.


CreamyPastawithVegetables

1smallheadcauliflower,trimmedandcutintoflorets1smallbunchbroccoli,trimmedandcutintosmallflorets2tablespoonsoliveoil3clovesgarlic,finelychopped2-1/2cupsmushrooms,thicklysliced2-1/2cupswhole-wheateggnoodlesorspaghetti1cuplow-fatsmallcurdcottagecheese1/2cup1%low-fatmilk1/4cuplow-fatsourcream1/4cupParmesancheese,gratedSaltandcayennepepper

In a large pot of boiling water, cook cauliflower and broccoli florets for 5minutesuntiltender-crisp.Removevegetableswithaslottedspoonandreserveliquidforcookingpasta.Heatoilinalargeskilletovermedium-highheat.Addgarlicandsautéfor5minutes.Addmushroomsandsautéforanother5minutes.Stir in broccoli and cauliflower and sauté for 2 to 3minutes longer, then setaside.Cookpasta in reserved liquid for 8 to10minutesor until al dente, addadditionalwater, ifnecessary, thendrain. Ina foodprocessor,combinecottagecheese,milk,sourcream,andParmesancheese.Blenduntilcreamy.Pouroverbroccolimixture,adddrainedpasta,andtossuntilmixed.Seasonwithsaltandcayennepeppertotaste.Makes8servings.


TomatoBasilFettuccini

6ouncesfettuccini1tablespoonoliveoil4tomatoes,diced2clovesgarlic,minced2teaspoonsfreshbasil,choppedor1/2teaspoondriedbasilPinchofgranulatedsugar1/4cupfreshparsley,choppedSaltandfreshlygroundpeppertotaste2tablespoonsParmesancheese,grated

Cookfettucciniinalargepanofboilingsaltedwater,aldente,thendrain.Heatoil inaheavyskilletovermediumheat.Add tomatoes,garlic,basil,andsugarandcookfor5minutes,stirringoccasionally.Addparsley,salt,andpepper.Addto tomato mixture with cheese, tossing to mix. Makes 2 main-course or 4appetizerorside-dishservings.


CreamyFettuciniwithSun-DriedTomatoes

1/2cupsun-driedtomatoes,packedwithoutoil112-ounceboxfettuccini1tablespoonoliveoil1largeonion,thinlysliced1/2cupredbellpepper,cored,seeded,andsliced1/2cupyellowbellpepper,cored,seeded,andsliced1-1/2tablespoonsflour1-1/3cup1%low-fatmilk1/2teaspoonsalt1/4teaspoonblackpepper1/4teaspoonnutmeg1/2cupreduced-fatsourcream1/4cupParmesancheese,grated

Pourboilingwateroversun-driedtomatoesandsoakfor10minutes.Thendrain.Cook fettuccini according to box directions and drain. In a large pan, sautéonions and peppers in olive oil for about 5 minutes or until soft, stirringfrequently. Stir in flour, milk, salt, pepper, and nutmeg and bring to a boil.Reduceheatandsimmerfor1minute.Addsourcream,sun-driedtomatoes,andcheese.Tosstogetherwithfettucciniandserveimmediately.Makes4servings.


NancyWilson

NancyWilson’s spectacular song styling is truly original.And like hermusic,her personal style is rich with glamour and elegance. Her honors include aGrammy for Best Rhythm&Blues, an Emmy forTheNancyWilson Show,plusherownstarontheHollywoodWalkofFame.Tocommemorateher60thbirthday,Nancyreleasedher60threcording,IfIHadMyWay,onColumbia.Shehasperformedthroughouttheworldandcapturedtophonorsinmusicpolls,aswellastheNAACPImageAwardandtheEssenceAward.

VermicelliwithBroccoli

1bunchfreshbroccoli2tablespoonscornoilmargarine3scallions,sliced1clovegarlic,minced2tablespoonswhitewine1teaspoonfreshlemonjuice1/2teaspoonsalt(optional)3/4poundwhole-wheatvermicelli1tablespoonoliveoil1/4cupParmesancheese,freshlygrated

Cut broccoli into florets, then peel and slice stems. In a saucepan or steamer,steambroccoli floretsandstems ina smallamountofwateruntil tender-crisp.Place broccoli into a colander, rinse gently with cold water, then drain.Meltmargarine inamediumskilletovermediumheat.Addscallionsandgarlicandsauté for 2 minutes. Add wine and cook for 5 minutes. Add broccoli, lemonjuice, and salt and cook until heated through. Cook vermicelli al dente usingpackage directions, then drain. In a serving bowl, combine hot vermicelli andolive oil, tossing to coat.Add broccolimixture and toss gently. SprinklewithParmesancheese.Serveimmediately.Makes8servings.


LinguinewithTomato,Basil,andCapers

2poundstomatoes,peeled,seeded,andcoarselychopped1cupfreshbasil,coarselychopped2tablespoonsoliveoil,divided1/3cuponion,finelychopped1/3cupcarrot,finelychopped1/3cupcelery,finelychopped2clovesgarlic,crushed13-ouncejarcapers,drainedandrinsed2tablespoonsvinegarSaltandpeppertotaste1poundspinachorwhole-wheatlinguine

Mixtomatoesandbasilinabowl,thensetaside.Heat1tablespoonoliveoilinaskillet over low heat. Add onion and sauté just until translucent. Add carrot,celery, and garlic and sauté for 1 minute. Add tomato mixture and simmer,uncovered,for20minutes.Addcapers,vinegar,salt,andpepper.Inalargepanofboilingwater,cooklinguinealdente,thendrain.Addremaining1tablespoonoliveoil to linguine, tossingtocoat.Placelinguineontoa largeservingplatterandtopwithtomatosauce.Makes6servings.


LinguinewithShrimp

1/4poundlinguineorwhole-wheatnoodles1tablespoonvegetableoil1largeclovegarlic,finelychopped2tablespoonsshallots,finelychopped2largetomatoes,coarselychopped1/4teaspoondriedbasil1/4poundsmallormediumshrimp(raworcooked)1to2scallions,choppedSaltandpeppertotaste

Cooklinguineuntilaldenteoraccordingtopackagedirections,thendrain.Heatoil in a heavy skillet over high heat and add garlic and shallots. Sauté for 30seconds,stirringconstantly.Addtomatoesandbasilandcontinuetocookfor1minute, stirring constantly. Add shrimp and cook until hot and cookedthroughout. Sprinkle with scallions and season with salt and pepper to taste.Spoonoverhotlinguine.Makes2servings.


Broccoli-StuffedShells

3cupsbroccoliflorets115-ouncepackagepart-skimricottacheese1eggplus2eggwhites2tablespoonsParmesancheese1teaspoonfreshoreganoor1/2teaspoondriedoregano1/2teaspoonnutmeg1/4teaspoonpepper24jumbopastashells,cooked1cupMarinaraSauce(seerecipeonpage121)

Preheatovento350°.Inasaucepanorsteamer,cookbroccoliovermediumheatuntiltender-crisp,thendrainandcool.Inafoodprocessorfittedwithsteelbladeorusingasharpknife,mincebroccoli.Combinebroccoli,ricottacheese,eggandeggwhites,Parmesancheese,oregano,nutmeg,andpepper inabowlandmixwell.Stuff about1 tablespoonofmixture intoeachpasta shell.PourMarinaraSauceintoabakingdishandarrangepastashellsinasinglelayer.Bakefor30minutes.Makes8servings.


Meatless

RatatouillePizza

1tablespooncornoilorsaffloweroil1-1/2teaspoonsItalianseasoning2cupseggplant,chopped1cupzucchini,thinlysliced1mediumgreenbellpepper,cored,seeded,andcutinto1-inchsquares1mediumtomato,peeledandchopped1/2cuponion,chopped1clovegarlic,minced1loafItalianbread,cutinhalflengthwise1-1/2cupspart-skimmedmozzarellacheese,divided

Preheat oven to 375°. Heat oil and Italian seasoning in a large skillet. Addeggplant, zucchini,greenpepper, tomato,onion,andgarlic.Sautéuntil tender-crisp.Lowerheatandsimmer for5minutes.Onabakingsheetarrangebread.Sprinkle on half of the cheese and spoon vegetables over cheese. Bake untiledgesarebrown.Sprinklewithremainingcheese.Bakefor3to5minuteslongeroruntilcheeseismelted.Makes8servings.


NewAgePizza

1cupwarmwater,105°to115°1packagedryyeast3to3-1/2cupswhole-wheatflour,divided2tablespoonsoliveoil1/2teaspoonsaltCornmeal1/2poundpart-skimmozzarellacheese,thinlysliced1-1/2 pounds fresh tomatoes, seeded and coarsely chopped or 1 cup cannedtomatoes,drainedandcoarselychopped

2clovesgarlic,minced5 to 6 fresh basil leaves, coarsely shredded or 1 teaspoon dried basil leaves,coarselyshreddedor1teaspoondriedbasilororegano

Saltandfreshlygroundpeppertotaste2tablespoonsParmesancheese,freshlygrated(optional)2teaspoonsoliveoil(optional)

Inamediumbowl,combinewaterandyeast,stirringuntildissolved.Add1cupofflour,ofoliveoil,andsalt,mixingwellwithawoodenspoon.Mixinanothercupofflour.Sprinkle1cupofflouronaworkingsurfaceandkneaddoughuntilsmoothandelastic,addingremaining1/2cupofflour,ifnecessary.Lightlyfloura2-quartbowl,placedough,and turn tocoatsurface.Coverwithplasticwrapandletrisefor1houroruntildoubledinbulk.Kneadfor1minute.Preheatovento500°.Sprinklealargepizzapanwithcornmeal.Rollorstretchdoughintoathin circle and place into prepared pan. Layer mozzarella cheese, tomatoes,garlic,basil, salt,pepper,Parmesancheese,andoliveoiloverdough.Bakefor10to15minutesoruntilcrustisgolden.Cutintowedges.Makes12slices.

Approx.perslice:193calories;7gramsoffat

VegetableStrata

6ouncesfreshmushrooms,sliced1/2cupgreenonions,diced1/2cuponions,chopped1redbellpepper,cored,seeded,andslicedintothinstrips1greenbellpepper,slicedintothinstripsor1/2cupbroccoli,chopped1cupreduced-fatcheddarcheese,shredded1/4cupParmesancheese,grated1mediumloafItalianbread,cutinto1-inchcubes6eggs1-3/4cupsskimmilk1/4teaspoonsalt1/4teaspoonpepperNonfatcookingspray

Spray the bottom of a nonstick skillet with vegetable cooking spray. Sautémushrooms, greenonions, onions, and red andgreenpeppers or broccoli overmedium-highheatuntiltender.Setaside.Inasmallbowl,combinecheddarandParmesancheese.Spreadhalfofthebreadcubesinan11x7-inchbakingdishsprayed with vegetable cooking spray. Cover with half of vegetable mixture,sprinkle with half of cheese mixture, repeating layers. In a medium bowl,combineeggs,milk,salt,andpepper,thenpouroverthestrata.Coverandchillovernight inrefrigerator toset.Preheatovento350°.Bakeuncovereduntilsetandlightlybrowned(about50to60minutes).Garnishwithtomatoesandgreenoniontops,ifdesired.Makes6servings.


TonyLama

Youmayhaveheardof theworld-famouscowboyboots—nowmeetthemanbehindthem.TonyLama,Jr.istheCEOandChairmanoftheTonyLamaBootCompany,longrecognizedforthefinestinhand-craftedboots.Asthesonofthecompany’sfounder,Tonyhasledthecompanytoworldwidebrandrecognition.He was instrumental in making boots for dignitaries, including former USpresidents Truman, Eisenhower, Kennedy, Johnson, Bush, and Reagan. Tonyalsosupportsnumerouscommunityandcivicorganizationsandinhissparetimeisanavidgolfer.

GreenChileRiceCasserole

3cupswhiterice,cooked2cupslow-fatsourcreamDashofsaltNonfatcookingspray1-1/2cupsMontereyJackcheese1/2cupJackorLonghorncheese,grated44-ouncecansgreenchiles,chopped

Cook rice usingpackagedirections.Preheat oven to 350°. In amediumbowl,combine rice, sour cream, and salt, mixing well. Spray a casserole dish withvegetablecookingsprayandspoon1/2ofricemixtureintothepan.LayerwithMonterey Jack cheese, then chiles. Topwith remaining ricemixture. Sprinkle1/2cupJackorLonghorncheeseontop.Bake30minutes.Makes6servings.


BroccoliQuiche

1poundfreshbroccoli2eggs1/4cupunbleachedflour2cupslow-fatcottagecheese2ouncespart-skimmozzarellacheese,grated1/4cupfreshparsley,finelychopped1tablespoonfreshlemonjuice1teaspoonfreshbasilor1/2teaspoondriedbasil1/2teaspoonfreshoreganoor1/4teaspoondriedoregano1/4teaspoonsalt(optional)1/4teaspoonpepper1/3cupseasonedItalianbreadcrumbsNonfatcookingspray

Preheatoven to350°.Cutbroccoli into florets, thenpeelandslice stems. Inasaucepanor steamerovermediumheat, cookbroccoliwith a small amountofwateruntiltender-crisp.Drainandchopcoarsely.Beateggsinabowlwithwirewhisk.Addflourandcontinuetowhiskuntilwellblended.Addbroccoli,cottagecheese,mozzarellacheese,parsley,lemonjuice,basil,oregano,salt,andpepperandmixwell.Spray9x13-inchbakingpanwithvegetablecookingsprayandpourinbroccolimixture.Topwithbreadcrumbsandbakefor35to40minutes.Coolfor2to3minutes.Cutintosquares.Makes4servings.


CauliflowerQuiche

18-ouncepackagefrozencauliflower1-1/4cupslow-fatcheddarcheese,shredded1/2cupgreenbellpepper,cored,peeled,andchopped1/3cuponion,finelychopped1cup1%low-fatmilk3/4cupeggsubstitute1/2cupbiscuitmix1/4teaspoonpaprika1/8teaspoonpepperNonfatcookingspray

Preheat oven to 375°. Cook cauliflower according to package directions,omittingsalt.Drainandcoarselychopcauliflower.Placeontopapertowelsandsqueeze to remove excess moisture. Coat a 9-inch pie plate with vegetablecookingsprayandlayercauliflower,cheese,greenpepper,andonion.Combinemilk, egg substitute,biscuitmix,paprika, andpepper inablenderandprocessfor15seconds.Pourmixtureovervegetables.Bakefor30to35minutesoruntilset.Letstandfor5minutesbeforeserving.Makes6servings.


StuffedPeppers

3largebellpeppers2cupscookedbrownrice1/2cupchoppedalmonds2scallions,sliced2largetomatoes,peeledandchopped1cupreduced-fatcheddarcheese,shredded1/4cupchoppedfreshparsley2eggs,beaten2clovesfreshgarlic,pressed1/2teaspoonbasilWorcestershiresaucetotaste

Preheatoven to375°.Cutpeppers lengthwise.Removestemsandseeds.Droppepperhalves into apot ofboilingwater andboil for2minutes.Remove andplaceincoldwater.Drain.Stirallremainingingredientstogether,saving1/2cupof cheese. Fill peppers with mixture. Place peppers in shallow baking dish.Sprinkleremainingcheeseovertops.Bakeuncoveredfor35minutes.Makes6servings.


StuffedEggplant

3mediumeggplants1cupcookedbrownrice1teaspoonoliveoil1/2teaspoonsalt1largescallion,sliced1onion,chopped8-ouncecanslicedmushrooms,drained1/2teaspoonsaltFreshgroundblackpepper1tablespoonbasil2tablespoonsofbreadcrumbs

Heatovento350°.Puncturetheeggplantskinandbakefor45minutes.Removefromovenandcool.Cuteggplants inhalf lengthwise, leaving thestem.Scoopout and reserve the insides, leaving 1/2 inch all around. Warm the oil in amediumfryingpan.Sautéscallionsuntilsoftened.Addonionandsautéuntil itbegins to turn golden brown. Add mushrooms, salt, pepper, and basil. Addscooped-outeggplantandcookedriceandcookoverlowheatfor5minutes.Filleggplantshellsandplaceonbakingsheetandsprinklewithbreadcrumbs.Bakefor15minutes.Makes6servings.


LesBrown

Asanoted speaker, best selling author, and radio and television celebrity,LesBrownhasreachedmillionswithhishighenergymessageofhowtoshakeoffmediocrity and live up to greatness. With no formal education beyond highschool,Les rose to the topof his field through sheer persistence andpersonaldetermination. He is the author of the highly acclaimed books, Live YourDreamsandIt’sNotOverUntilYouWin.

AvocadoRolls

1firmavocado1redpepper,seeded1carrot,shreddedJuiceofonelemonAlfalfasprouts2scallions,minced4Wonton/eggrollwrappersornorisheetsSalttotaste

Peelandslicetheavocado.Thinlyslicetheredpepper.Coatavocadowithlemonjuice and a sprinkling of salt. Place avocado slices on sheets/wrappers withcarrot, sprouts, red pepper, and scallions. Roll, seal, and serve immediately.Makes4servings.


EggplantParmesan

3mediumeggplant,peeledandsliced1/2teaspoonsalt1tablespoonvegetablebroth,eitherhomemadeorcanned1-1/2cupsonion,finelychopped2clovesgarlic,minced2cupslow-fatcottagecheese3ouncespart-skimmozzarellacheese,grated1/2cupbreadcrumbs2teaspoonsfreshoreganoor1teaspoondriedoregano2teaspoonsfreshbasilor1teaspoondriedbasil2teaspoonsfreshthymeor1teaspoondriedthyme1/4teaspoonpepper3freshtomatoes,thinlysliced2cupsMarinaraSauce(seerecipeonpage121)2tablespoonsParmesancheese,freshlygratedNonfatcookingspray

Preheat oven to 350°. Salt eggplant slices lightly. Spray baking sheet withvegetable cooking spray and arrange eggplant slices. Bake for 15 minutes oruntiltender.Heatvegetablebrothinaskilletovermediumheat.Addonionandgarlic,sautéuntil soft, thenremovefromheat.Addcottagecheese,mozzarellacheese, bread crumbs, oregano, basil, thyme, 1/2 teaspoon of salt, and pepperandmixwell.Spraya9x13-inchbakingpanwithvegetablecookingsprayandarrange half of the eggplant slices. Spreadwith cottage cheesemixture, add alayer of remaining eggplant slices, then arrange tomato slices over eggplant.PourMarinaraSauceoverthetopandsprinklewithParmesancheese.Coverandbake for 25 minutes. Uncover and bake for 10 minutes longer. Let stand forseveralminutesbeforeserving.Makes8servings.


VegetarianCabbageRollswithBrownRice

1headcabbage1tablespooncornoilmargarine1cupcarrots,chopped1cuponion,chopped1-1/2cupsbrownrice,cooked2cupsvegetablebroth,eitherhomemadeorcanned1tablespoonfreshlemonjuice1/2teaspoonsalt(optional)1/4teaspooneachpepper,cuminandceleryseed6ouncespart-skimmozzarellacheese,shredded128-ouncecantomatoes,coarselychopped2tablespoonscornstarch2tablespoonswater

Preheat oven to 375°. Remove core from cabbage, leaving head intact. Placecabbageheadintoalargepotandcoverwithboilingwater.Coverpotpartiallyand cook over medium heat for 10 minutes. Remove cabbage carefully, thendrain.Remove16to20outerleaves,patdryandsetaside.Meltmargarineinalargeskilletoverlowheat.Sautécarrotsandonionfor5minutes.Stirinrice,1/2cup of broth, lemon juice, salt, pepper, cumin, and celery seed. Cover andsimmer for 15minutes. Remove from heat and allow to cool slightly. Stir incheese.Trimthickcenterveinfromeachcabbageleaf.Place3to4tablespoonsfillingintocenter,rolltoenclosefilling,foldinginsides.Securewithtoothpickorthread.Arrangecabbagerollsseamsidedownina9x13-inchbakingdish.Pour tomatoes with juice and remaining 1-1/2 cups broth over cabbage rolls.Cover and bake for 1 hour. Uncover and bake for 30minutes longer, bastingfrequently.Placecabbagerollsontoaservingplatter.Pourpanjuicesintoasmallsaucepan and bring to a boil over medium heat. In a small bowl, blendcornstarchwith 2 tablespoons of coldwater. Stir into boiling liquid and cookuntilthickened,stirringconstantly.Serveovercabbagerolls.Makes8servings.


ChineseMeatlessBalls

114-ouncepackagemeat-flavoredsoycrumbles2tablespoonsmincedfreshginger1clovegarlic,finelyminced1tablespooncornstarch1teaspoonsugar2tablespoonsvinegar1tablespoonsoysauce1cupvegetablebroth2greenonions,slicedthinly1teaspoonsesameoilNonfatcookingspray

Inamediumbowlcombinesoycrumbles,ginger,andgarlic.Mixtogetherwelland form these into24smallmeatballs.Cover thebottomofanonstickskilletwith cooking spray and cook the balls until brown. Set aside. In a small pan,combine cornstarch, sugar, vinegar, soy sauce, and broth and heat to boiling.Addgreenonionsandsesameoilandremovefromheat.Pourmixtureoverballsandserveimmediately.Makes6servings.


HickorySmokedBarbecueTofuRibs

1poundlightfirmtofu3/4cupofyourfavoritehickorysmokedbarbecuesauce1/2teaspoondriedmustardpowder2tablespoonssesameoilNonfatcookingspray

Preheat oven to 400°. Squeeze excess liquid from tofu. Cut into 12 rib-likeslices.Coverthebottomofa9x13-inchbakingpanwithcookingspray.Placetofu slices in thepan, keeping them separate so theywon’t stick.Bake for 10minutesuntilbrown.Turnandbakeanother10minutes.Mixthebarbecuesaucewithmustardandsesameoil.Coveralltheribsandbakeforanadditional5to10minutes.Ribs can also be cooked on a grill at this point instead.Makes 4servings.


ThanksgivingTofuTurkeyandStuffing

5poundslightfirmtofu1largeonion,chopped2scallions,chopped1bellpepper,cored,seeded,andsliced1cupmushrooms,sliced1cupcelery,diced3largeclovesgarlic,pressed1/4cupsage1teaspoonrosemary2teaspoonsceleryseed2teaspoonsthyme1teaspoonsavory2teaspoonsmarjoram1/4cupsesameoil,divided1/2cuptamarisauce1cuppackagedstuffingmix1/2teaspoonDijonmustard

Mashtofuuntilfreeoflumps.Wrapthetofuinadampcheesecloth.Drainitinacolanderbyplacingaweightoverittoextractalloftheliquid.Placeinabowlintherefrigeratorfor2hours.Stirfrytheonion,scallions,bellpepper,mushrooms,andceleryin2tablespoonsofthesesameoilovermoderateheat.Whentender,add 1/4 cup of tamari sauce, garlic, and spices. Add stuffing and stir well.Removethecheeseclothfromthetofu.Placethetofuonaplateandhollowoutthecenter.Fill thetofufirmlywiththestuffing.Coveropeningfirmlywiththeremaining tofu.Placestuffed tofuonanoiledbakingsheet.Gentlysmooth thetofuintoanovalshape.Makeabastingmixtureof1/4cupoftamarisauce,theremainingsesameoil,andDijonmustard.Bastethetofuwithhalfofthemixture.Preheatovento400°.Coverwithfoilandbakefor1hourat400°.Removefoil,baste again (saving a small portion), and return tooven for another houruntilgoldenbrown.Removefromovenandbastewithremainingmixture.Servewithcranberrysauce.Makes8servings.


MixedVegetableCurry

2tablespoonsoliveoil2largeonions,cutinlargeslices1smallredbellpepper,cored,seeded,andchopped1smallyellowbellpepper,cored,seeded,andchopped2carrots,peeledandchopped1cupfreshmushrooms,sliced2-1/2cupsvegetablestock,divided2largeclovesgarlic,pressed1teaspoongroundcumin1teaspoongroundcoriander1teaspoonchoppedfreshcilantro1/2teaspoonfreshginger1/2teaspoongroundturmeric1pinchallspice1pinchcayennepepper1tablespoontomatopaste2cupsbroccoliflorets2cupscauliflowerflorets2mediumnewredpotatoes,peeledandcutJuiceofonelemon1pinchsalt4cupscookedrice

Warm oil in a large deep skillet. Stirfry the onions, peppers, carrots, andmushroomsfor2minutes.Add1/2ofthestockandthenstiringarlicandspices.Reduce heat, simmer, and stir untilmixture is thick. Stir in the tomato paste.Puréehalfofthemixtureinablenderandpushitthroughasieve.Addthepuréemixtureback to thepan.Addbroccoli,cauliflower,andpotatoesandmixwiththeremainingstock.Stirinlemonjuiceandsalttotaste.Coverandsimmeruntilthevegetablesaretender.Serveoverrice.Makes8servings.

Approx.perserving:201calories;4.2gramsoffat.

SesameKebobs

2tablespoonsoliveoil,divided2tablespoonstamarisauce,divided2tablespoonslemonjuice2clovesfreshgarlic,pressed1tablespoonsesameoilSaltandpeppertotaste3smallcourgettes(zucchini)6smallpiecesofsweetcorn,sliced16buttonmushrooms12cherrytomatoes2tablespoonssesameseeds10ounceslightfirmtofu,cutincubesCookedrice

Place1tablespoonofoliveoil,1tablespoonoftamarisauce,lemonjuice,garlic,sesameoil, salt, andpepper inablender.Blenduntil evenlymixed.Place inasmall container and refrigerate. Cut each courgette. Blanch in boiling, saltedwater for 1 minute. Drain. Slide vegetables and tofu onto 4 large skewers,repeating pattern until full. Mix the remaining oil and tamari sauce with thesesame seeds.Brush over kebobs.Grill for 10minutes, turn, and baste. Serveoverrice,usingtherefrigeratedsauceasagarnish.Makes4servings.


Chili&Stews

BuzzAldrin

OneofNASA’searliestastronauts,BuzzAldrinhadthe“rightstuff”whenhesetfootonthemoononJuly20,1969.InadditiontohisApolloXImission,BuzzestablishedanewrecordforExtra-VehicularActivityinspaceontheGeminiXIIorbitalflightmissioninNovember1966.Today,BuzzremainsactiveineffortstoinsuretheUSA’sleadershipinmannedspaceactivity.Hehascreatedamasterplan for sustained exploration in space, and in 1993 received a patent for apermanentspacestationhedesigned.

ChickenandBeanTureen

2chickenlegs2chickenbreasts2onions,chopped,divided5carrots,divided1stalkcelery215-ouncecansGreatNorthernbeans,drainedandrinsed2tomatoes,peeledandchopped1/2greenbellpepper,seededandchopped2teaspoonsfreshthymeor1teaspoondriedthyme2clovesgarlic,mincedParsleytotasteSaltandpeppertotaste

Remove all skin and fat from chicken pieces. Place chicken, half of onion, 1slicedcarrot andcelery intoa saucepan.Addenoughwater to cover andcookovermediumheatuntil chicken is tender.Removechicken,allow tocool, andbone. Strain and reserve 2 cups broth. Preheat oven to 350°. Grease a largecasserole dish and place chicken, reserved broth and beans in dish. Cut theremaining4 carrots into largepieces andaddwith tomatoes, remainingonion,green pepper, thyme, garlic, parsley, salt, and pepper. Bake for 45minutes oruntilmixturesimmersgently.Serveinsoupbowls.Makes6servings.


VegetableStew

16smallfreshpearlonions1-1/2cupswater,divided1teaspoonfreshthymeor1/2teaspoondriedthyme1teaspoonfreshtarragonor1/2teaspoondriedtarragonSalt(optional)12carrots,peeledandcutinto2-inchpieces1/2smallbunchbroccoli,cutintoflorets1/2smallcauliflower,cutintoflorets6summersquash,cutinto2-inchpieces4smallzucchini,halvedlengthwise24greenbeans,trimmedandcutinto2-inchpieces1 tablespoon mixed fresh basil, parsley, thyme, and tarragon or 1 teaspoonmixeddriedherbs

2clovesgarlic,finelychopped2tablespoonsoliveoilSaltandfreshlygroundpeppertotaste

Bring a large saucepan of saltedwater to a boil.Maintain boilwhile cookingvegetables.Combineonions,1cupofwater,thyme,tarragon,andapinchofsaltinalargesautépanovermediumheat.Coverandsimmerfor5minutes.Placecarrots into saucepan, cook for 2minutes, then remove carrots and place intosauté pan.Cover and simmeronions and carrots for 5minutes.Placebroccoliand cauliflower into boiling water and cook for 5 minutes, then remove andplace into sauté pan. Add 1/2 cup of water, toss to mix, and cover whilecontinuing to simmer. Add squash and zucchini to boiling water, cook for 3minutes,thenremoveandplaceintosautépan.Addbeanstoboilingwater,cookfor1minute,thenremovebeanstosautépan.Tossvegetablestogetherandaddwater, if necessary. Liquid should equal about 1 cup. Cover and cook for 5minutesThenuncover,turnheattohigh,andaddmixedherbs,garlic,andoliveoil. Cook until sauce thickens slightly, tossing vegetables constantly.Add saltandpeppertotaste.Makes8servings.


ChickenGumbo

1poundbonelessskinlesschickenbreast,cutintobite-sizedpieces3cupswater2cupschickenbroth,eitherhomemadeorcanned,divided1cuponion,chopped1clovegarlic,minced1/2teaspoonfreshthymeor1/4teaspoondriedthyme1/4teaspoondriedredpepper1/4teaspoonfreshsageor1/8teaspoondriedsage1bayleaf2cupsfreshokra,sliced2cupsfreshtomatoes,chopped2cupsfreshcorn1/2teaspoonsalt(optional)1/4teaspoonpepper2cupsuncookedbrownrice1tablespooncornoilmargarine1tablespoonall-purposeflour

Rinse chicken and place into a large soup potwithwater and 1 cup of broth.Bringtoaboilovermedium-highheat,reduceheat,andskimwithslottedspoon.Addonion,garlic,thyme,redpepper,sage,andbayleaf.Coverandsimmerfor20 minutes, then skim once again. Add okra, tomatoes, and corn. Cover andsimmerfor20minutesaddingsaltandpepper.Cookriceaccordingtopackagedirections.Meltmargarineinamediumsaucepanoverlowheat.Addflourandcookuntilgoldenandbubbly,stirringconstantly.Stirin1cupbroth,bringtoaboil,thenreduceheat.Whiskuntilsmooth.Stirintochickenmixtureandheattoserving temperature. Spoon hot cooked brown rice into large soup bowls andladlegumbooverrice.Makes8servings.


SimpleCabbageStew

1packagedryonionsoupmix216-ouncecanstomatoes2greenbellpeppers,seededandchopped1cupcelery,chopped2onions,chopped1headcabbage,shredded

Cook onion soup mix in a large saucepan or stockpot according to packagedirections.Add tomatoes, green peppers, celery, onions, and cabbage. Simmeroverlowtomediumheatuntilvegetablesaretender.Makes6to8servings.


CabbageStew

4cupswater4cupscabbage,grated3cupspotatoes,peeledanddiced2cupscarrots,chopped1cuponion,chopped1cupcelerywithleaves,chopped1teaspoonfreshthymeor1/2teaspoondriedthyme1bayleaf1/2teaspoonsalt(optional)1/2teaspoonpepper2cups1%low-fatmilk115-ouncecantomatosauce

Bringwatertoaboilinalargesaucepanovermedium-highheat.Addcabbage,potatoes,carrots,onion,celery,thyme,bayleaf,salt,andpepper.Bringtoaboil,reduce heat, and simmer, uncovered, for 45 minutes or until vegetables aretender.Addmilkandtomatosauce.Heatoverlowheattoservingtemperature.Removeanddiscardbayleaf.Ladleintosoupbowls.Makes8servings.


BeefStew

1-1/2cupsditaliniorothersmallpastashape,uncooked2tablespoonsvegetableoil1poundleanbeefstewmeat,cutinto1-inchchunks3/4cuponion,chopped9cupshotwater3tablespoonsbeef-flavoredinstantbouillon1largebayleaf1teaspoonbasil1/8teaspoonpepper1-1/2cupscarrots,sliced1-1/2cupscelery,sliced114-1/2-ouncecanstewedtomatoes3tablespoonsflour

Heatoil in a large saucepanorDutchovenovermedium-highheat.Coatbeefcubes with flour. Add beef and onion to saucepan and cook until beef isbrowned.Addwater,bouillon,bayleaf,basil,andpepper.Bringtoaboil,reduceheat, and simmer for 1-1/2 hours, covered, until meat is tender. Add carrots,celery,and tomatoesandcookfor15minutes longer.Removebay leaf.Stir inpastaandcookfor10to15minutesuntiltender,stirringoccasionally.Makes8to10servings.


SeafoodGumbo

1teaspooncornoilmargarine1cuponion,chopped1clovegarlic,minced7cupswater1poundfreshshrimp,peeledanddeveined110-ouncepackagefrozenokra,sliced1cupcelery,sliced3/4cupgreenbellpepper,seededandchopped1/2cupuncookedregularrice116-ouncecanwholetomatoes,undrainedandchopped18-ouncebottleofclamjuice3tablespoonsall-purposeflour2teaspoonsWorcestershiresauce1teaspoongumbofiléor1/2teaspoondriedwholethyme3/4teaspoonsalt(optional)1/4teaspoonpepper1/8teaspoonhotpeppersauce1poundfreshcrabmeat14-ouncejarpimento,dicedanddrainedNonfatcookingspray

Spraya5-quartDutchovenwithvegetable cooking spray.Addmargarine andmeltovermediumheat.Addonionandgarlicandsautéuntiltender.Addwater,shrimp, okra, celery, bell pepper, and rice. Bring to a boil, reduce heat, andsimmer,uncovered,for30to35minutes.Stirintomatoes.Combineclamjuice,flour,Worcestershiresauce,gumbofilé(orthyme),salt,pepper,andhotpeppersauceinabowlandmixwell.Stir intogumbomixtureandcookovermediumheat until thickened, stirring constantly. Add crab meat and pimento. Heat toservingtemperature.Makes17cups.


NewOrleansJambalayaStew

2tablespoonscornoilmargarine1/2cuponion,chopped1/2cupscallions,chopped1/2cupgreenbellpepper,seededandchopped1/2cupcelery,chopped2clovesgarlic,minced2cupschickenbroth,eitherhomemadeorcanned1-1/2cupsfreshtomatoes,chopped1/4cupfreshparsley,chopped1/2teaspoonsalt(optional)1/2teaspoonfreshthymeor1/4teaspoondriedthyme1/8teaspoonpepper1/8teaspooncayennepepper2bayleaves1cupuncookedbrownrice8chickenbreasthalves,skinnedandboned

Heat margarine in a stockpot over medium heat. Add onion, scallions, greenpepper,celery,andgarlic.Sautéfor5minutes.Addbroth,tomatoes,parsley,salt,thyme,blackpepper,cayennepepper,andbayleavesandcover.Bringtoaboilover medium heat. Add rice and chicken, cover and continue to cook overmedium-low heat for 45 minutes, stirring occasionally. Remove bay leaves.Servehot.Makes8servings.


ChickenStew

1(3to3-1/2-pound)chicken,skinned,andchopped8mediumpotatoes,cutintoeighths1largeonion,cutintoeighths1largegreenbellpepper,seededandcutintostrips2carrots,slicedSaltandpeppertotaste

Nonfatcookingspray

Sprayaskilletwithvegetablecookingsprayandbrownchickenovermedium-highheat.Addpotatoes,onions,greenpepper,carrots,salt,andpepper.Simmerfor45minutesoruntilchickenistender.Makes5servings.


BrianBoitano

After winning gold at the 1988 Olympic Winter Games in Calgary, BrianBoitanodidn’thanguphisskates.Ifanything,he’sbusierthanever,competingprofessionally,producingskatingshows,andchangingtheworldofprofessionalfigureskating.HewasthefirstAmericanmaleathletetohavehisownnetworktelevision specials,Canvasof Ice andCarmen on Ice (forwhich hewon anEmmyaward).He is also the authorof thebook,Boitano’sEdge: Inside theReal World of Figure Skating. Brian has also taken the leadership role indeveloping a circuit for professional competitions, raising the standard of theprofessionalsideofthesport.

BoardroomChili

1tablespoonoliveoil2largeonions,chopped3clovesgarlic,crushed1poundlow-fatgroundturkeybreast1teaspooncinnamon2cupsmushrooms,coarselychopped16-ouncecantomatopaste1canor12-ouncefrozenpackagecorn112-ouncecangarbanzobeans,drained132-ouncecancrushedtomatoes3teaspoonsfreshoregano,chopped1teaspoonsalt1teaspoonblackpepper4dropshotpeppersauce

Heat oil in a large soup pot or stockpot over medium heat. Add onion andcrushedgarlicandsauté for15minutes,untilbrownedandwilted.Add turkeyand sprinkle with cinnamon. Cook until browned, stirring frequently to mixonions, and to ensure meat cooks evenly. Add mushrooms and simmer for 5minutesoruntilmushroomsaredarkincolor,butstillfirm.Addtomatopaste,stirringinthoroughly,thenaddcorn,beans,crushedtomatoes,andoregano.Addsalt, pepper, and hot pepper sauce, seasoned to taste. Cook for 30 minutespartiallycoveredoverlowheat.Makes6to8servings.


CaribbeanChili

4cupsdriedblackbeans,soaked8cupswater2jalapeñopeppers,chopped1tablespoongratedfreshginger1bayleaf1cupcilantro,chopped,divided1teaspooncuminseeds1/2tablespoonmustardseeds2tablespoonschilipowder1/2tablespoonoregano5cupsoftomatoes,peeledandchopped1/2cupsun-driedtomatoes1/3cupuncookedbulgurwheat1teaspoonsalt1teaspoonblackpepper4cupscookedrice

Drainbeans.Place in largepotwith8 cupsofwater andbring to a boil.Addpeppers, ginger, bay leaf, and 1/2 cup cilantro. Cover and simmer for 1-1/2hours.Remove fromheat.Removebay leafanddiscard. Ina separatepotaddcumin seeds,mustard seeds, chili powder, oregano, and tomatoes. Simmer onlowheatfor1/2hour,stirringfrequently.Combinebulgurwheatwith1/2cupofboilingwaterinaseparatebowlandletsitfor10minutes.Takeonecupofthecookedbeans,alongwithsomeofthecookingliquidandpurée.Pourthispuréebackintothebeanmixture,alongwithtomatomixture,bulgurwheat,salt,andpepper.Simmer for 10minutes.Serveover rice and add remaining cilantro totopofbowlbeforeserving.Makes8servings.


ItalianBeefStew

2poundsleanstewbeef116-ouncecantomatoes1cupbeefbroth,eitherhomemadeorcanned1/2cupdryredwine1/4cuptapioca3clovesgarlic,minced3bayleaves2teaspoonseachfreshmarjoram,oreganoandbasilor1teaspooneach,dried1teaspoonsalt(optional)1teaspoongranulatedsugar1teaspoonfreshthymeor1/2teaspoondriedthyme1/2teaspoonpepper1/2teaspoondryredpepperflakes(optional)2mediumonions,cutintochunks4stalkscelery,cutintochunks2to4mediumpotatoes,peeledandcutintochunks4to6carrots,peeledandcutintochunks1/2poundfreshmushrooms110-ouncepackagefrozenpeas,thawed

Preheatovento275°.Combinebeef,tomatoes,broth,wine,andtapiocaina6-quart Dutch oven and mix well. Add garlic, bay leaves, marjoram, oregano,basil,salt,sugar,thyme,blackpepper,andredpepperflakesandmixwell.Stirin onions and celery. Cover and bake for 4 hours. Add potatoes and carrots.Coverandbakefor1-1/4hoursoruntilvegetablesaretender.Sautémushroomsinaskilletovermediumheat.Stirmushroomsandpeasintostew.Bakeorcookoverlowheatfor15minuteslonger.Discardbayleaves.Makes6to8servings.


FreshBeefStewwithVegetables

2poundsbonelessbeefroast,allfatremoved8mediumpotatoes,peeledandquartered8mediumcarrots,peeledandquartered1largeonion,sliced2clovesgarlic,minced1teaspoonfreshthymeor1/2teaspoondriedthyme1/2teaspoonsalt(optional)1/4teaspoonpepper1/2cupredwine2tablespoonscornoilmargarine,softened2tablespoonsall-purposeflour1cupfreshparsley,chopped

Preheat oven to 250°. Place roast into a Dutch oven and arrange potatoes,carrots,andonionaroundandoverroast.Sprinklewithgarlic, thyme,salt,andpepper,thendrizzlewineovertop.Coverandroastfor4-1/2hours.Placeroastonto a serving platter and slice if desired. Surroundwith vegetables and keepwarm.PlaceDutchovenwithpanjuicesoverhighheatandcookuntilbubbly.Inasmallbowl,blendmargarineandflourintoasmoothpaste, thenstir intopanjuices.Cook until thickened,whisking constantly. Spoon a small amount overroast and vegetables then sprinkle with parsley. Pour remaining gravy into agravyboatandservewithroast.Makes8(3-ounce)servings.


VegetableMedleyStew

4-1/2cupswater,divided1mediumonion,chopped146-ouncecantomatojuice116-ouncepackagefrozenmixedvegetables114-1/2-ouncecantomatoes2cupscelery,chopped1cupNapaorgreencabbage,shredded1cupuncookedbrownrice1/4cupfreshparsley,chopped2teaspoonsfreshoreganoor1teaspoondriedoregano1teaspoonceleryseed1teaspoondillseed1teaspoonchives,chopped

Heat1/4cupofwateroverlowheatinanonstickskillet.Addonionandsimmeruntil onion is clear.Placeonion into a souppot.Add remaining4 cupswater,tomatojuice,mixedvegetables,tomatoes,celery,cabbage,rice,parsley,oregano,celeryseed,dillseed,andchives.Bringtoaboilovermedium-highheat.Reduceheat and simmer for 30minutes or until rice is tender. Refrigerate overnight.Reheattoservingtemperatureoverlowheat.Makes3quarts.


GardenChili

3tablespoonscornoilorsaffloweroil3largeonions,chopped3zucchini,sliced1poundfreshmushrooms,chopped2or3leeks,thoroughlycleanedandchopped1clovegarlic,minced2tablespoonschilipowder2teaspoonsmustardseed1teaspooncuminseed1/4teaspooncardamom,ground1/4teaspooncinnamon220-ouncecanswholetomatoes116-ouncecanstewedtomatoes16-ouncecantomatopaste1cupbeerorwater1tablespoonvinegar1tablespoonlightbrownsugar316-ouncecanskidneybeansPart-skimmozzarellacheese,shreddedLow-fatplainyogurtGreenonions,choppedRedSalsafortoppingTomatoes,choppedLettuce,shreddedTortillachips,slightlycrushedGreenchilies,chopped

Heatoilinalargekettleoverlowheat.Addonions,zucchini,mushrooms,leeks,garlic,chilipowder,mustardseed,cuminseed,cardamom,andcinnamon.Sautéfor severalminutes. Cut canned tomatoes into large chunks. Add tomatoes tosautéedvegetablesalongwithtomatopaste,beer,vinegar,andbrownsugar.Addbeans.Cookover lowheat for45 to60minutesoruntil thickened.Ladlechili

into soup bowls. Place cheese, yogurt, green onions, salsa, tomatoes, lettuce,tortilla chips, and chilies into individual serving bowls. Garnish chili withdesiredtoppings.Makes10to12servings.


RobertHooks

Actor and producer Robert Hooks has developed several notable projects forfilmandtelevision.Hiscreditsincludeco-productionofVoicesofOurPeople,aPBSspecial,productionofSongsoftheLusitanianBogey,aswellasnumerousoff-Broadwayproductions.HisactingcreditsincludeBroadway,Off-Broadway,film,andtelevision.RobertisfounderandorganizerofWashington,DC’sBlackRepertoryTheatreCompanyandhelpedestablish the internationally renownedNegroEnsembleCompany.

HooksHotHollywoodChili

4tablespoonsextravirginoliveoil1largeonion,chopped1greenpepper,seededandchopped2celerystalks,chopped4garliccloves,crushedandchopped2poundsleangroundturkeybreast3teaspoonshotchilipowder1teaspoonsalt1teaspoonpepper1teaspoongarlicpowder1packetchilimix228-ouncecanscrushedtomatoes1canchoppedormincedclams1cankidneybeans,drained6ouncesfreshmushrooms

Inalargedeepsaucepan,heatoliveoilovermoderateheat.Whenoilishot,addonions,greenpepper,celery,andgarlicandfry,stirringoccasionallyfor5 to7minutes or until onion is soft and transparent. In a separate frying pan cookgroundturkey,addingspices,garlicpowder,andchilimix.Addcookedturkeymixturetosaucepan,andmixtogether.Addcannedtomatoes,clams,beans,andmushroomsandstirwithawoodenspoontomix.Reduceheattolow,cover,andsimmer for 30minutes.Removepan fromheat and servewithgarlic breadorsaltinecrackers.Don’tforgetwatertoputoutthefire!Makes8to10servings.


HeartyRedBeansandRiceCasserole

3/4poundhamhocks,washed1quartwater1pounddriedredbeans,sortedandwashed1-1/2cupsonions,chopped1cupfreshparsley,chopped1cupgreenbellpepper,seededandchopped18-ouncecantomatosauce1/2cupgreenonions,chopped1clovegarlic,pressed1tablespoonWorcestershiresauce1teaspoonpepper1/2teaspoonredpepper1/2teaspoonfreshoreganoor1/4teaspoondriedoregano1/2teaspoonfreshthymeor1/4teaspoondriedthyme3dashesofhotpeppersauce5cupsrice,cooked

Placehamhocksandwaterintoalargesaucepan,bringtoaboilovermedium-highheat,andcover.Reduceheattomedium-lowandsimmerfor30minutesoruntil tender.Remove and discard hamhocks. Strain broth and chill overnight.Removesurfacefat thensetbrothaside.Placebeansandwater tocover intoastockpot and let stand overnight. Drain beans and add ham broth. Cover andcookover lowheat for45minutes.Addonions,parsley,greenpepper, tomatosauce, green onions, garlic, Worcestershire sauce, black and red peppers,oregano,thyme,andhotpeppersauce.Coverandcookoverlowheatfor2to2-1/2 hours, stirring occasionally and adding additional water if desired. Serveoverrice.Makes10servings.

Approx.perserving:282calories;1gramoffat.

Relishes&Salsas

AppleCranberryRelish

1apple,cored,peeled,andsliced112-ouncebagofcranberries,freshorfrozen3tablespoonsorangejuiceconcentrate1/2teaspoongroundginger1/2teaspoongroundcinnamon3tablespoonssugar

Place apple slices and cranberries in food processor and chop lightly. Heatorangejuiceconcentrate,ginger,cinnamon,andsugarinpanovermediumheatandaddberrymixture topan.Cookovermediumheat for10minutes,stirringoften.This relish canbe servedwarmor chilled, as a side dish formeats andchicken.Makes6servings.


SweetCornRelish

2cupswholekernelcorn1/4cupfreshredpepper,seeded,cored,andfinelychopped1/2redonion,thinlysliced6tablespoonssweetpicklerelish1/4teaspoondrymustard2tablespoonsdistilledwhitevinegar2tablespoonssugar2tablespoonswater1/2teaspoonsalt

Stirallingredientsintoasaucepan.Bringtoaboil,reduceheattosimmer,andsimmer for 10 minutes. Refrigerate for 1 hour before serving. Makes 16servings.


TangyPlumRelish

2teaspoonsfreshlimejuice1cupfreshplums,finelychopped1/4cupfreshtomato,finelychopped2tablespoonsbrownsugarDashofsalt

Mixallingredientstogetherinasmallbowlandplaceinrefrigerator.Refrigerateovernighttoblendflavors.Makes6servings.


EggplantSalsa

1large(1-1/4pounds)eggplant1largetomato,peeledandchopped3greenonions,finelychopped1/2stalkcelery,finelychopped1/4cupgreenbellpepper,seededandminced(optional)1largeclovegarlic,minced2teaspoonscornoilorsaffloweroil1teaspoonfreshlemonjuice1/2teaspoonsalt(optional)1/2teaspoonfreshlygroundpepper

Preheatovento400°.Prickeggplantinseveralplaceswithforkandplaceontoabakingsheet.Bakeuntil tender, turningeggplantseveraltimes.Alloweggplanttocool, thenpeelandchop finely.Gentlymixeggplant, tomato,greenonions,celery,greenpepper,andgarlicintoamediumbowl.Tosstomix.Addoil,lemonjuice,salt,andpepperandmixwell.Coverandrefrigeratefor1hourormoretoblendflavors.Makes12(1/4cup)servings.


DavidCowgill

Tomillionsofsoapoperafans,DavidCowgillisbestknownas“Cliff”onTheYoung and the Restless, but his credits include television and filmperformancesaswellasstagerolls.HehasappearedinepisodesofJ.A.G.,StarTrekVoyager, Party of Five, andBeverlyHills 90210. Film credits includeKiss theGirls, ChildAgain, SameRiver Twice, andNineGuys. His stagework around Los Angeles includes live radio dramas at the Gene AutryWesternHeritageMuseum.

Dave’sSpecialSalsa

2tablespoonsfinelychoppedwhiteonions1tablespoonfinelychoppedredonions8Romatomatoes,diced2tablespoonsfinelycored,seeded,anddicedbellpeppers2serranochilies,finelydiced2tablespoonsfinelychoppedcilantroleaves1teaspoonsugar1teaspoonsalt1tablespoonfreshlimejuice2teaspoonsfinelymincedgarlicDashofhotpeppersauce

Placethewhiteonioninastrainer,rinsewithhotwateranddrain.Combineallingredientsinmixingbowl.Chillintherefrigeratorforatleast30minutestoletflavorscombine.Makes2cups.


Pineapple,Peach,andJalapeñoSalsa

2cupspineapple,choppedfinely2cupspeaches,choppedfinely4pickledjalapeñoslices,minced2scallions,choppedfinely,divided1/4teaspoongarlicsalt

In a medium bowl, mix all ingredients together except for 1 tablespoon ofscallions. Transfer to serving bowl, top with remaining scallions, and chill 1hour.Makes8servings.


Sun-DriedTomatoDip

13-ouncepackagesun-driedtomatoes,packedwithoutoil(about2cups)1/3cupfreshbasilleaves(donotsubstitutedriedbasil)2tablespoonsbalsamicvinegar2tablespoonsItalian-styletomatopaste1tablespoonoliveoil1/8teaspoonsalt1/8teaspoonpepper115-ouncecanwhitebeans,drained1garlicclove,mincedPitachips

Inamediumbowl,combinedriedtomatoesand1cupofboilingwater.Letstandforatleast15minutes.Draintomatoes,reserving1/2cupofsoakingwater.Inafood processor, blend softened tomatoes, reserved water, fresh basil, andremainingingredients(vinegarthroughgarlic);processuntilsmooth.Servewithpitachips.Makesapproximately8servings.


Fat-freeTartarSauce

1cupfat-freemayonnaise2tablespoonssweetpicklerelish2tablespoonsonion,finelychopped

Combine ingredients in a bowl and stirwell.Cover and refrigerate for 1 hourbeforeserving.Makes16servingsof1tablespooneach.


ChunkySweetandSourSauce

1cupmangochutney2tablespoonsDijonmustard2tablespoonsredwinevinegar2tablespoonshoisinsauce2tablespoonsbrownsugar1teaspoonhotpeppersauce

Combine all ingredients together in a small bowl and mix well. Cover andrefrigerateovernighttoblendflavors.Makes16servingsof1tablespooneach.


Vegetables

EasyMicrowaveVegetables

2poundsfreshbroccoli,trimmed1smallheadcauliflower,cutintoflorets1carrot,peeledandthinlysliced1zucchini,sliced1/4-inchthick4ouncesfreshmushrooms,sliced1smallredbellpepper,seededandcutintowidestrips2tablespoonscornoilmargarine,meltedParmesancheese(optional)

Placebroccoli around the edgeof amicrowave-safeplatterwith stems towardcenter, place cauliflower florets onto center of platter. Add carrot, zucchini,mushrooms, and red pepper strips around the cauliflower. Drizzle withmargarineandcoverwithplasticwrap.Microwaveonhighfor10to12minutesor until vegetables are tender, turning platter every 4minutes. Let stand for 5minutes.SprinklewithParmesancheeseifdesired.Makes8servings.


GardenRatatouille

2smalleggplant,peeledandthinlyslicedSalttotaste2tablespoonsoliveoil,divided4smallzucchini,sliced2cupsonions,chopped3clovesgarlic,minced3greenbellpeppers,cored,seeded,andcutintocubes2cupsfreshtomatoes,chopped1/2cupfreshparsley,chopped2teaspoonsfreshoreganoor1teaspoondriedoregano1/2teaspoongranulatedsugar1/2teaspoonsalt(optional)1/4teaspoonpepper6cupsbrownrice,cooked

Preheatoven to325°. Inacolander,sprinkleeggplantwithsalt.Rinseafter30minutes anddrywithpaper towels.Brush a small amountofoil in anonstickskilletandsautéeggplantovermediumheatuntilsoftened,brushingskilletwithoil as necessary. Remove eggplant.Add remaining oil and zucchini and sautéuntil tender.Removezucchiniwithaslottedspoon.Addonionsandgarlicandsautéfor5minutes.Addgreenpeppers,tomatoes,parsley,oregano,sugar,salt,and pepper. Cook for 5 minutes longer. Layer eggplant, zucchini and tomatomixture,halfatatime,inacasseroledish.Coverandbakefor1hour.Serveoverhotrice.Makes8servings.


MicrowaveGardenTrio

1tablespooncornoilmargarine1/2poundfreshasparagusspears,cutinto2-inchpieces1/2teaspoonbasil1/2poundfreshmushrooms,sliced1mediumtomato,cutintowedgesSaltandpeppertotaste

Microwavemargarineonhighfor30secondsina1-1/2-quartglassbakingdish.Add asparagus, and basil andmixwell. Cover andmicrowave for 3minutes.Addmushrooms.Coverandmicrowavefor3minutes.Addtomato.Coverandmicrowavefor1-1/2minuteslonger.Seasonwithsaltandpepper.Coverandletstandfor3minutes.Makes4servings.


GreekZucchini

8smallzucchini,scoredlengthwisewithfork2/3cupwater1tablespooncornoilmargarine1mediumonion,chopped1clovegarlic,chopped4ripetomatoes,peeledandchoppedSaltandpeppertotaste

In a large saucepan cook zucchini in water over medium heat until tender.Remove pan from heat and set aside. In a skillet, sauté onion and garlic inmargarineuntiltender.Addtomatoesandcookuntiltheyaresoft.Seasontotastewith salt and pepper. Drain zucchini and arrange on a serving plate. Spoontomatomixtureovertop.Makes6to8servings.


FreshStir-FryMélange

2tablespoonsoliveoil3-1/2cupsfreshgreenbellpeppers,cutintostrips3-1/2cupsfreshredbellpeppers,cutintostrips2-1/2cupsfreshmushrooms,sliced1cupcelery,sliced2tablespoonsonion,chopped3/4teaspoonsalt(optional)1/2clovegarlic,crushed1/2teaspoongranulatedsugar1/2teaspoonfreshoreganoor1/4teaspoondriedoreganoDashofpepper2tomatoes,cutintowedges1teaspoonwinevinegar

Heat olive oil overmedium-high heat in a skillet orwok.Add green and redpepperstrips,mushrooms,celery,onion,salt,garlic,sugar,oregano,andpepper.Stirfry until peppers are tender-crisp. Add tomatoes and vinegar. Stirfry untilheatedthrough.Makes6servings.


SteamedVegetables

1/2poundfreshpearlonions3/4poundfreshbabycarrots1/2poundasparagus2tablespoonswater1tablespoonbutter1bayleaf1/2teaspoonsaltPinchwhitepepper

In separate pots of boiling water, blanch the carrots and pearl onions for 2minutes,thendrain.Cutoffonionrootendandremoveskinbygentlesqueezing.Trimasparagus.Preheatovento375°.Placevegetablesflatonheavy-dutyfoil.Sprinklewithwaterandseasonwithsaltandpepper.Addbayleafanddotwithbutter.Sealfoilaroundedgesandbakeuntiltender(about30minutes).Makes6servings.


TomatoesFlorentine

6mediumtomatoes2tablespoonscornoilmargarine1smallonion,finelychopped1clovegarlic,minced110-ouncepackagefrozenspinach,thawed,drained,andchopped1/3cup1%low-fatmilk2tablespoonsfinedrybreadcrumbs2tablespoonsfreshparsley,chopped2tablespoonsParmesancheese,freshlygratedSaltandfreshlygroundpeppertotaste

Preheatovento400°.Slicetopsofftomatoesandscoopouthalfthepulp.Meltmargarine ina skilletovermediumheat.Addonionandgarlic and sautéuntiltender.Addspinach,milk,salt,andpepperandmixwell.Spoonspinachmixtureinto tomatoshellandplace inanovenproofservingdishoronabakingsheet.Combine bread crumbs, parsley, and cheese in a small bowl and mix well.Sprinkleover tomatoes.Bake for20minutesoruntilheated through.Makes6servings.


TomatoWedgesProvençal

4mediumtomatoes,eachcutinto8wedges1/4cupfinebreadcrumbs1/4cuponion,finelychopped1/4cupparsley,chopped1clovegarlic,minced1tablespooncornoilmargarine1/2teaspoonfreshbasilor1/4teaspoondriedbasilSaltandpeppertotaste

Preheat oven to 425°. Arrange tomatoes in a greased shallow baking dish.Combinebreadcrumbs,onion,parsley,garlic,margarine,basil,salt,andpepperinasmallbowlandmixwell.Sprinkleovertomatoes.Bakefor8to10minutesoruntiltender.Makes6servings.


BourbonOrangeSweetPotatoes

4poundssweetpotatoes,unpeeled1/3cup1%low-fatmilk1/4cupbourbon1/4cupfreshorangejuice1/4cuplightbrownsugar,packed1tablespooncornoilmargarine1/2teaspoonsalt(optional)1/2teaspoonpumpkinpiespice1/4cuppecans,choppedNonfatcookingspray

In a large saucepan over medium heat, combine sweet potatoes and water tocover. Cook until tender, drain, and cool. Preheat oven to 350°. Peel sweetpotatoes,place intoa largemixerbowl,andmash.Addmilk,bourbon,orangejuice, brown sugar, margarine, salt, and pumpkin pie spice. Beat until fluffy.Sprayabakingdishwithvegetablecookingsprayandspooninthesweetpotatomixture.Sprinklepecansoverthetop.Bakefor40minutes.Makes8servings.


SweetPotatoeswithApples

4largesweetpotatoesoryams,peeledandquartered1/2cuplightbrownsugar,packed1/4cupfreshorangejuice2teaspoonsorangerind,grated1/2teaspooncinnamon2largetartcookingapples,unpeeled,sliced2tablespoonscornoilmargarine,chilledandcutintosmallpieces

Steamsweetpotatoesinasteamerovermediumheatfor15minutesorjustuntiltender. Allow potatoes to cool slightly and cut into 1/2-inch slices. Combinebrownsugar,orangejuice,orangerind,andcinnamoninasmallbowlandmixwell. Preheat oven to 350°. Layer sweet potatoes, apples, and brown sugarmixtureone-thirdatatimeinabakingdishanddotwithmargarine.Bakefor30minutesoruntilapplesaretender.Makes8servings.


SpinachRockefeller

4poundsfreshspinach,cooked,drainedandchopped4eggs1/2cupdrybreadcrumbs1/2cupscallions,minced1/4cupParmesancheese,freshlygrated2tablespoonscornoilmargarine,melted2teaspoonsfreshthymeor1teaspoondriedthyme1/2teaspoonpepper1/2teaspooncayennepepper1/2teaspoonsalt(optional)4largetomatoes,sliced(1/2-inchthick)1/2teaspoongarlicpowder

Preheatoven to350°.Combinespinach,eggs,breadcrumbs,scallions,cheese,margarine, thyme, black pepper, cayenne pepper, and salt in a large bowl andmixwell. Inashallowbakingdish,arrange tomatoslices inasingle layerandspoon 1/4 cup spinach mixture onto each tomato slice. Sprinkle with garlicpowder.Bakefor15minutesoruntilspinachisset.Arrangeonservingplatter.Garnishwithhalvedtomatoslicesifdesired.Makes12servings.


CreamedSpinachBake

1-1/2poundsfreshspinach,cooked,drained,andchopped1egg,beaten2teaspoonscornoilmargarine1tablespoonchickenbroth,eitherhomemadeorcanned1/2cupscallions,chopped1/2cupfreshmushrooms,chopped1/2cupcarrots,grated2tablespoonsunbleachedflour3/4cupevaporatedskimmilk1/2teaspoonsalt(optional)1/4teaspoonpepper1/4teaspoonnutmegNonfatcookingspray

Preheatovento350°.Combinespinachandegginabowlandmixwellwithafork.Inaskillet,heatmargarineandbrothovermediumheat.Addscallionsandsauté until tender but not brown.Addmushrooms and carrots.Cookover lowheatfor5minutesoruntilliquidevaporates.Addflourandcontinuetostiruntilvegetables are coated. Add evaporatedmilk and bring to a boil overmediumheat, stirring constantly. Reduce heat and cook for 2 to 3 minutes, stirringconstantly, then removeskillet fromheat.Stir inspinachmixtureandaddsalt,pepper,andnutmeg.Spraya loafpanwithvegetablecookingsprayandspoonspinachmixtureintothepan.Bakefor25minutesoruntilfirm.Cutintosquares.Makes4servings.


GeorgiaSouthernOkraandTomatoes

1tablespoonoil1cupfreshokra,cutintosmallslices1/2cuponion,chopped116-ouncecanstewedtomatoeswithpeppersandcelery1tablespoonall-purposeflour2tablespoonsgranulatedsugar1tablespoonmolasses(optional)

Heat oil in amedium saucepan overmedium-high heat. Sauté okra and onionuntiltenderbutnotbrown.Addstewedtomatoes.Inasmallbowl,combineflourandsugar,thendissolveinasmallamountoftomatojuice.Addflourmixturetosaucepanandcookgently,stirringuntilsauceisclear.Addmolassesifdesired,stirring constantly. Cook for 15 minutes, until tender and thick. Serve withvegetables.Makes4to6servings.


ButternutSquashwithGingerandLemon

2butternutsquash(2poundseach)orotherwintersquash1tablespooncornoilmargarine1tablespoonfreshgingerroot,grated1tablespoonfreshlemonrind,gratedSaltandfreshlygroundpeppertotaste

Preheat oven to 350°. Puncture several holes in each squash and place onto abakingsheet.Bake for1houroruntil tender, turningonce.Cut squash inhalfanddiscardseed.Scoopoutpulpanddiscardpeel.Placesquashpulpintoafoodprocessorormixerbowl.Addmargarine, ginger, lemon rind, salt, andpepper.Processorbeatjustuntilmixed.Spoonsquashmixtureintoaservingdish.Serveimmediately.Makes8servings.


OrientalSnowPeaStir-Fry

1/4cupchickenbroth,eitherhomemadeorcanned1teaspooncornstarch1or2clovesgarlic,minced2cupsfreshsnowpeas18-ouncecanslicedbambooshoots,drained18-ouncecanslicedwaterchestnuts,drained2teaspoonslightsoysauceNonfatcookingspray

Combinechickenbrothandcornstarchinasmallbowlandmixwell.Setaside.Coat a nonstick skilletwithvegetable cooking spray andheat skillet over lowheat.Add garlic and sauté until light brown.Add snow peas, bamboo shoots,water chestnuts, and soy sauce. Increase heat. Stirfry over high heat for 1minute.Reduceheat tomediumandstir inbrothmixture.Bring toaboil thencookfor1minuteoruntilthickened,stirringconstantly.Makes4servings.


CabbageandGreens

1/2cupvegetablebroth,eitherhomemadeorcanned1headofcabbage,shredded1packagecollardgreens,chopped1packageturnipgreens,chopped3scallions,chopped1greenbellpepper,seededandchopped4clovesgarlic,crushed1packageofwholeminiaturecarrots3tablespoonspickledpepperjuice1tablespoonthyme1tablespoonwhitepepper

Heat vegetable broth in a large pot over low to medium heat. Add cabbage,greens,andgarlicandcookfor3minutes,continuingtoaddgreensastheycookdown. Add carrots, green pepper, and scallions and cook for 2 minutes. Addthyme,whitepepper,andpickledpepper juice.Cookfor15 to20minutesandseasontotaste.Makes6to8servings.


AppleandCranberryAcornSquash

4smallacornsquash2mediumapples,unpeeled,chopped1/2cupfreshcranberries1/4cuplightbrownsugar,packed2tablespoonsalmonds,chopped1tablespoonfreshorangejuice1tablespooncornoilmargarine,melted

Preheat oven to 375°. Cut squash lengthwise into halves and discard seed.Arrangesquashcutsidedowninabakingdishandadd1/2-inchwater.Bakefor40minutes.Combine apples, cranberries, brown sugar, almonds, orange juice,andmargarineinabowlandmixwell.Turnsquashcutsideupandspoonapplemixtureintosquashcavities.Bakefor30minutes.Makes8servings.


Twice-BakedSpinachPotatoes

4mediumbakingpotatoes,bakedandcutintohalves1/4cup1%low-fatmilk2-1/2teaspoonsfreshlemonjuice1/4teaspoonpepper1poundfreshspinach,cookedanddrainedDashofpaprika

Scoop out potato pulp and combine with milk, lemon juice, and pepper in amedium bowl.Mash until smooth.Add spinach andmixwell. Spoon spinachmixtureintopotatoshellsandsprinklewithpaprika.Preheatbroilerandbroilfor10minutes.Makes4servings.


OvenFrenchFries

2poundspotatoes,unpeeled,cutintolargesticks2tablespoonscornoilorsaffloweroil1/2teaspoonpepper1/2teaspoonpaprika

Preheatovento375°.Combinepotatoes,oil,pepper,andpaprikainalargebowland toss to coatwell.Arrange potatoes in a single layer on a nonstick bakingsheetandbakefor20minutes.Loosenpotatoeswithaspatulaand tossgently.Bake for 20 minutes longer. Remove potatoes to a serving plate. Makes 6servings.


ParsleyPotatoes

2poundssmallnewpotatoesSalttotaste2tablespoonscornoilmargarine1tablespoonfreshparsley,finelychopped

Combinepotatoes,salt,andwater tocoverinalargesaucepan.Bringtoaboilovermedium-high heat. Cook for 18minutes or until tender, then drain.Addmargarineandcookforseveralminutes longer,shakingsaucepan.Addparsleyandtosstocoat.Makes6servings.


LightlyStuffedPotatoes

2bakingpotatoes,scrubbed1cuplow-fatcottagecheese2ouncespart-skimmozzarellacheese,shredded1/4cupParmesancheese,freshlygrated2tablespoonsfreshparsley,chopped2tablespoonsfreshdill,choppedor1tablespoondrieddillweedFreshlygroundpeppertotaste

Preheatovento350°.Bakepotatoesfor1houroruntiltender.Cutpotatoesintohalveslengthwiseandscoopoutpulp,leaving1/4-inchshells.Placepotatopulpinto a bowl, add cottage cheese,mozzarella cheese, Parmesan cheese, parsley,dill, and pepper andmixwell. Spoonmixture into potato shells. Place stuffedpotatoesontoabakingsheetandbakefor15minutesoruntil lightlybrowned.Makes4servings.


MashedPotatoeswithOnions

6largepotatoes,peeledandcutintoquarters2teaspoonscornoilmargarine2mediumonions,finelychopped1tablespoonwater1/2cup1%low-fatmilkSaltandpeppertotaste

Cookonions inmargarineand tablespoonofwater inaheavyskilletover lowheatuntiltenderbutnotbrown,andsetaside.Boilpotatoesinalargesaucepanuntil tender.Drainanddrypotatoes.Creampotatoeswithmilk ina largebowland mash, making potatoes smooth and fluffy. Add onions, salt, and pepper.Makes6servings.


BakedPotatoChunkswithGarlic

4bakingpotatoes,peeledorunpeeled1bulbgarlic(about10cloves),unpeeled1-1/2tablespoonsoliveoilSaltandpeppertotaste

Preheatovento450°.Cutpotatoesintochunksandarrangeinashallowbakingpan.Addunpeeledgarliccloves.Drizzleoliveoiloverpotatoes,spreadingoiltocoatcutsurfaces.Bakefor30minutesoruntilpotatoesarebrownontheoutsideandsoft inside,stirringevery10minutesandbastingwithpanjuices.Sprinklewithsaltandpepper.Makes4servings.


HealthyHashBrowns

2largebakingpotatoes2tablespoonsonion,finelychopped1clovegarlic,finelyminced1/2teaspoonfreshthymeor1/4teaspoondriedthyme1/8teaspoonpepperNonfatcookingspray

Inasaucepan,cookpotatoesinboilingwatertocoveruntiltender.Drain,allowtocoolslightly,thenpeelandshred.Combinepotatoes,onion,garlic,thyme,andpepperinabowlandtosstomix.Spraya10-inchnonstickskilletwithvegetablecooking sprayandplaceovermediumheatuntilhot.Packpotatomixture intopreheated skillet and cook for6 to7minutesor until brownedon thebottom.Invertpotatopattyontoaplate.Slippotatopattybrownedsideupintoskilletandcookfor6to7minutesoruntilbrowned.Cutintowedges.Makes4servings.


QuickGreenBeanBake

29-ouncepackagesfrozengreenbeansor21-poundcansgreenbeans,drained1cancreamofmushroomsoup,condensed1/2cup2%milk1teaspoonsoysauce1canFrench-friedonions1cuplow-fatmozzarellacheese,shredded

Preheatovento350°.Inacasseroledish,combinegreenbeans,soup,milk,andsoysauce,andstirwell.Bakefor20minutesandremove.TopwithFrench-friedonionsandcheese,andbakeagainforanadditional10minutes,oruntilcheeseislightlybrown.Makes6servings.


ParsnipsinOrangeSauce

12smallparsnips1/2cupfreshorangejuice2tablespoonslightbrownsugar2tablespoonslightcornsyrup1/2teaspoonsalt(optional)Pinchofpaprika1tablespooncornoilmargarineFreshlygratedorangerind

Preheatovento400°.Placeparsnipsintoagreasedshallow8x12-inchbakingdish.Combineorangejuice,brownsugar,cornsyrup,salt,andpaprikainasmallbowl,mixingwell.Pourmixtureoverparsnips.Dotwithmargarineandsprinklewithorangerind.Bakefor20minutes.Makes6servings.


MashedCarrotsandTurnip

1smallyellowturnip(rutabaga),peeledandcutinto3/4-inchpieces4carrots,peeledandcutinto3/4-inchpieces2tablespoonslightbrownsugar1tablespooncornoilmargarinePinchofnutmegSaltandfreshlygroundpeppertotasteFreshparsley,chopped(optional)

Boil turnips and carrots in separate pots (use a small amount of water) untiltender, then drain. Process or mash each separately until smooth.Mix turnip,carrots, sugar,margarine, salt, and pepper togetherwell.Garnishwith parsleyandserve.Makes8servings.


MarinatedCarrots

1-1/2poundscarrots,sliced2tablespoonschickenbroth,eitherhomemadeorcanned1teaspoonvinegar2teaspoonsoliveoil2clovesgarlic,peeledandcutinhalf1-1/2teaspoonsgranulatedsugar1/4teaspoonsalt(optional)1/8teaspoonwhitepepper1/2cupfreshwatercress,chopped

Inasteamerormediumsaucepan,steamcarrotswithasmallamountofwateruntiltender-crisp,thendrain.Combinebroth,vinegar,oil,garlic,sugar,salt,andwhite pepper in a medium bowl and mix well. Add watercress and carrots,mixing well. Marinate in refrigerator for several hours to overnight. Servechilledorreheatgentlytoservehot.Makes8servings.


CarrotswithHerbs

2cupscarrots,thinlysliced2smallonions,thinlysliced2tablespoonswater1teaspoonfreshtarragonor1/2teaspoondriedtarragonSaltandfreshlygroundpeppertotaste2teaspoonscornoilmargarine

Preheatovento350°ifnotusingmicrowave.Lightlyoilalargesheetoffoilora6-cup glass baking dish. Layer carrots and onions on foil or in dish. Sprinklewater, tarragon, salt, and pepper on onions. Seal foil or cover dish withmicrowave-safe plastic wrap. Bake foil packet for 30 minutes in oven ormicrowavedishonhighfor10to12minutesoruntilcarrotsaretender.Stirinmargarine.Makes4servings.


LemonGingerCarrots

1/2cupgranulatedsugar1/4cupfreshorangejuice1/4cupchickenbroth,eitherhomemadeorcanned1teaspooncornoilmargarineGratedrindof1lemon(zest)1/2teaspoonginger,ground5wholecloves1bunchbabycarrots,trimmedandpeeled

Combinesugar,orangejuice,broth,margarine,lemonrind,ginger,andclovesinasaucepan.Simmerfor10minutes.Addcarrotsandsimmeruntiltender-crisp.Makes4servings.


HerbedCornontheCob

4earsfreshcorn3tablespoonsfreshdill,mincedor1tablespoondrieddillweed3tablespoonsfreshthyme,mincedor1tablespoondriedthyme1tablespoonwater1tablespooncornoilorsaffloweroil1clovegarlic,minced

Preheat oven to 450°. Remove husks and silk from corn just before cooking.Combinedill,thyme,water,oil,andgarlicinasmallbowlandmixwell.Brushcornwithmixture. Place prepared corn ears on squares of aluminum foil andwrap each ear tightly. Bake for 25 minutes, turning several times. Makes 4servings.


DilledCabbage

4cupscabbage,coarselyshredded1/2cupcarrots,coarselyshredded1/3cupchickenbroth,eitherhomemadeorcanned1/4cupgreenonions,sliced1teaspoonfreshdillor1/2teaspoondrieddillweed1/4teaspoonpepper1tablespooncornoilmargarine1/2teaspoondrymustard

Combine cabbage, carrots, chicken broth, green onions, dill, and pepper in alargesaucepan.Coverandcookovermediumheatfor5minutesoruntiltender.Meltmargarineinasmallsaucepanandblendinmustard.Drizzleovercabbagemixture.Makes6servings.


PeggyDillard-Toone

One of the first African-American women to appear on the cover ofVogue,Peggy Dillard-Toone is a familiar face to millions of fashion fans. As a topfashionmodel, she graced the covers ofCosmopolitan, Essence, Ebony, andMademoiselle.After leavingtherunway,PeggyturnedtorunningoneofNewYorkCity’shottesthaircaresalons,TurningHeadsSalon, inHarlem.Togetherwith her husband, artist Lloyd Toone, Peggy created a salon noted for itsinnovative,safehairtechniques.

IndianColeslaw

1/2headofcabbage,shredded4mediumcarrots,grated1/2cupplainyogurt1tablespoonlow-fatmayonnaise1/2teaspoonfreshcumin1/2teaspooncardamom1/2teaspoonpaprika2scallions,chopped1/4teaspoonseasaltJuiceof1/2lemon1/2teaspoonparsley

Combine cabbage and carrots in a large bowl,mixingwell. Grind cumin andcardamom with mortar and pestle, then sift. Add with remaining ingredients(exceptparsley)tocabbageandcarrotmixture,thensprinklewithparsley.Chillbeforeserving.Makes4to6servings.


PurpleCabbage

1tablespooncornoilmargarine1/2cuponion,chopped2poundsredcabbage,shredded1/3cupgranulatedsugar1/3cupcidervinegar1tablespoonfreshlemonjuice2teaspoonssalt(optional)Peppertotaste

Melt margarine in a saucepan over medium heat. Add onion and sauté untiltender.Addcabbage,sugar,vinegar,lemonjuice,salt,andpepper.Cookfor20to30minutesoruntilcabbageistender.Makes6to8servings.


CurriedBrusselsSprouts

1poundfreshBrusselssprouts1tablespooncornoilmargarine2tablespoonsall-purposeflour1tablespoononion,minced1/4to1/2teaspooncurrypowder1/2teaspoonsalt(optional)1cup1%low-fatmilk

Cook Brussels sprouts by your choice of method. Drain and set aside. Meltmargarine in a small saucepan overmedium heat. Add flour, onion, salt, andcurrypowderandmixwell.Stirinmilkgradually.Cookuntilthickened,stirringconstantly. Fold in Brussels sprouts. Heat to serving temperature. Makes 4servings.


HerbedBrusselsSproutsandCarrots

1poundfreshBrusselssprouts2cupschickenbroth,eitherhomemadeorcanned1/2poundfreshbabycarrots,scraped1tablespoonfreshlemonjuice2teaspoonscornoilorsaffloweroil1teaspoonfreshtarragonor1/2teaspoondriedtarragonDashofgroundnutmeg

WashBrusselssproutsanddiscardanywiltedouterleaves.Cutacrossintothebase of each sprout.Bringbroth to a boil in a 2-quart saucepanovermediumheat.AddBrusselssproutsandcarrots,andbring toaboil.Cover, reduceheatand simmer for 6 to 8minutes or until vegetables are tender, then drain.Addlemonjuice,oil,tarragon,andnutmegandtosslightly.Makes6servings.


Stir-FriedSesameBroccoli

1bunchbroccoli2tablespoonssesameseeds1tablespooncornoilorsaffloweroil2teaspoonsgarlic,finelychopped1/2cupwaterchestnuts,sliced1/4cupwhitewine2tablespoonslightsoysauce1/2teaspoongranulatedsugar

Separatebroccoliintoflorets,thenpeelandthinlyslicestems.Heatawokovermediumheat,addsesameseeds,andcookuntiltoasted,shakingwokconstantly.Remove sesame seeds. Add oil and garlic and stir-fry for 15 seconds. Addbroccolistemsandstir-fryfor4to5minutesoruntiltender-crisp.Addbroccoliflorets,waterchestnuts,wine,soysauce,andsugar.Coverandsteamfor3to4minutes or until broccoli is tender-crisp, stirring occasionally. Spoon broccoliintoaservingdishandsprinklewithtoastedsesameseeds.Makes4servings.


Tender-CrispBroccoliandCarrots

1poundfreshbroccoli1tablespooncornoilorsaffloweroil2mediumcarrots,cutintomatchstickstrips2smallonions,cutintowedges18-ouncecanslicedwaterchestnuts,drained1/3cuplightcornsyrup3tablespoonscidervinegar2tablespoonscornstarch2tablespoonslightsoysauce1/2teaspoongingerUnsaltedcashews(optional)

Separatebroccoliintoflorets,thenpeelandthinlyslicestems.Heatoilinawokovermedium-highheatandaddbroccolistems,carrots,andonions.Stirfryuntiltender-crisp. Add florets and water chestnuts. Combine corn syrup, vinegar,cornstarch, soysauce,andginger inasmallbowl.Stirmixture intovegetablesandcookfor1minute.Sprinklewithcashews.Makes4to6servings.


SpicedAsparagusVinaigrette

2/3cupwhitewinevinegar1/2cupwater1/2cupgranulatedsugar3stickscinnamon1teaspoonwholecloves1teaspoonceleryseed2poundsfreshasparagusspears,cookedor216-ouncecansasparagusspears,drained

Combine vinegar, water, sugar, cinnamon sticks, cloves, and celery seed in amediumsaucepan.Bringtoaboilovermedium-highheat.Arrangeasparagusina shallow dish, pour hot liquid over asparagus, then cover. Marinate inrefrigeratorovernight.Drain.Servehotorcold.Makes6servings.


SideDishes

Broccoli-NoodleCasserole

1tablespooncornoilmargarine2tablespoonsvegetablebroth,eitherhomemadeorcanned2cupsfreshbroccoli,chopped,floretsandpeeledstems1poundfreshmushrooms,chopped1cuponion,chopped1/4cupwhitewine1/2teaspoonsalt(optional)1/2teaspoonpepper3eggs3cupslow-fatcottagecheese1cuplow-fatplainyogurt2clovesgarlic2teaspoonsfreshbasilor1teaspoondriedbasil8ounceswhole-wheatorwhitenoodles1/4cupbreadcrumbs2ounceslow-fatcheddarcheese,shreddedNonfatcookingspray

Preheatovento350°.Heatmargarineandvegetablebrothinalargeskilletovermediumheat.Sautébroccoli,mushrooms,andonioninmargarineandbrothfor10minutes.Mix inwine, salt, and pepper, then remove from heat. In a largebowl,beateggswithwirewhisk.Mixincottagecheese,yogurt,garlic,andbasil.Cooknoodlesaccordingtopackagedirectionsjustuntiltender,thendrainwell.Placenoodlesintoalargebowl,addeggmixture,andtosstomix.Addsautéedvegetables,mixingwell.Spray9x13-inchbakingdishwithvegetablecookingspray. Spoon in noodle mixture and sprinkle with bread crumbs and cheddarcheese.Coverandbakefor30minutes.Uncoverandbakefor15minuteslonger.Makes8servings.


MarySteenburgen

SincelaunchingherfilmcareerwithGoin’South,MarySteenburgenhasstarredin an eclectic and entertaining group of films includingNixon, Philadelphia,Parenthood,What’s EatingGilbert Grape, Cross Creek, andBack to theFutureIII.ShewonanAcademyAwardforherroleinMelvinandHoward.Her television credits include the series, Ink, in which she starred oppositehusband and fellow actor Ted Danson, and the made-for-TV movie, AboutSarah,inwhichsheplayedadevelopmentallydisabledadult.

CornSpoonPudding

4eggwhites,or1/2cupeggsubstitute16-ouncepackagecornbreadmix1cupfat-freesourcream18-ouncecanwholekernelcorn,drained18-ouncecancreamedcorn1/4cupbutter,melted1/2cupreduced-fatSwisscheese,grated

Preheat oven to 350°. Beat together the eggs and cornbreadmix. Stir in sourcream,corn,andmeltedbutter.Pourintoagreasedpanandbakefor35minutes.Sprinkle the grated cheese on the top and bake another 10minutes or until aknifecomesoutclean.Cutintosquaresandservewarmfromtheoven.Makes6servings.


ThreeBeanCasserole

2onions,finelychopped2greenbellpeppers,chopped1cupcelery,chopped316-ouncecansofyourfavoritebeans,drained(butter,pinto,red,etc.)3canswholetomatoesPinchgarlicpowder1teaspoonvinegar2cupsreduced-fatcheddarcheese,shredded1tablespoonbarbecuesauce

Preheatovento350°.Cookonion,bellpepper,andceleryinalargeskilletovermedium-high heat. Pour into a large pot.Addbeans, tomatoes, garlic powder,andvinegarandsimmerfor30minutes.Pourmixtureintobakingdishandlayerwithcheddarcheese.Sprinkleadashofbarbecuesauceontop.Bakeinovenjustuntilcheesehasmelted.Makes8servings.


ShrimpFriedRice

1tablespoonsherry1tablespoonlightsoysauce2teaspoonscornstarch1teaspoongranulatedsugar1/2poundsmallshrimp,peeled1tablespooncornoilorsaffloweroil4cupscoldrice,cooked1/2cupgreenonions,chopped1stalkcelery,finelychoppedWaterchestnuts,sliced(optional)Freshmushrooms,sliced(optional)1teaspoonfreshgingerroot,grated2eggs,lightlybeatenSaltandpeppertotaste

Combinesherry,soysauce,cornstarch,andsugarinabowlandmixwell.Addshrimp,mixinggentlytocoat.Marinatefor1hour,thendrain.Inaskillet,heatoil over high heat and add rice, green onions, celery, water chestnuts,mushrooms, and ginger root. Stirfry until shrimp turn pink. Remove shrimpmixture.Addeggsandsaltandpepper.Cookuntilset,stirringfrequently.Addshrimpmixtureandmixwell.Heattoservingtemperature.Makes8servings.


BlackBeansandRice

1pounddriedblackbeans,washedanddrained6cupswater2bayleaves1/2teaspoonsalt(optional)1/4teaspoonpepper4ouncesleanhamorturkeyham,chopped2tablespoonsoliveoil1cuponion,chopped1greenbellpepper,cored,seeded,andchopped1clovegarlic,crushed4cupshotrice,cooked8freshsweetonionrings

Inalargesaucepan,placebeansandenoughwatertocover.Bringtoaboilovermedium-high heat. Boil for 2 minutes then remove from heat. Cover and letstand for1hour, thendrain.Add6cupswater,bay leaves, salt, andpepper tobeansandstirinham.Bringtoaboilovermediumheat.Reduceheat,cover,andsimmer for 2 hours, adding additionalwater if necessary.Remove bay leaves.Heat olive oil over low heat in a small skillet. Add onion, green pepper, andgarlic and sauté for severalminutes.Add sautéed vegetables to beanmixture.Spoonriceintoindividualservingbowls,thenspoonbeansoverrice.Topeachservingwithanonionring.Makes8servings.


TurkishTomatoesandRice

2tablespoonsoliveoil4largeonions,thinlysliced2poundstomatoes,cutintohalves1/4cupuncookedrice1teaspoongranulatedsugar1teaspooncuminSaltandpeppertotaste1cupwaterJuiceof1/2lemon2tablespoonsfreshparsley,chopped

Heatoliveoilinaskilletoverlowheat.Addonionsandsautéfor5to6minutes.Arrangetomatohalvesinasinglelayerinasaucepan.Layersautéedonionsandriceovertomatoes.Sprinklewithsugar,cumin,salt,andpepper.Addwaterandlemonjuice.Coverandcookovermediumheatfor15minutesoruntiltomatoesand rice are tender. Place tomatoes and rice into a servingdish.Sprinklewithparsley.Servewarmoratroomtemperature.Makes6to8servings.


WildRiceandBrusselsSprouts

7to8Brusselssprouts,washedandtrimmed3tablespoonscornoilmargarine2tablespoonsgreenonion,chopped1clovegarlic,minced3cupswildrice,cookedSaltandpeppertotaste

Inasaucepan,cookBrusselssproutsinboilingwatertocoverfor12minutesoruntiltender.Drainandcoarselychop.Meltmargarineinaheavysaucepanoverlowheat.Addgreenonionandgarlicandsautéuntiltenderbutnotbrown.AddchoppedBrusselssprouts,mixingwell.Addwildriceandtossgently.Spoonricemixtureintoaheatedservingdish.Addsaltandpepper.Makes6to8servings.


BrownRicePilaf

1/2cupuncookedbrownrice1/3cuponion,chopped1/3cupfreshmushrooms,sliced1/8teaspoonpepper1/4teaspoonfreshthymeor1/8teaspoondriedthyme1-1/4cupschickenbroth,eitherhomemadeorcanned1/2cupcelery,thinlysliced

Preheatovento350°.Combinerice,onion,mushrooms,pepper,andthymeina1-quartcasserole.Stirinbroth,cover,andbakefor1hour.Addceleryandmixwell.Coverandbakefor10to15minutesoruntilceleryisjusttenderandliquidisabsorbed.Makes4servings.


HarvestRice

1tablespooncornoilmargarine1cupcarrots,thinlysliced1-1/4cupswater3/4cupapplejuice2tablespoonsfreshlemonjuice2tablespoonslightbrownsugar1teaspoonsalt(optional)1cuprice1/2cupraisins1/2teaspooncinnamon2cupsunpeeledapples,sliced1/2cupgreenonions,sliced1tablespoonsesameseed,toasted

Melt margarine in a large skillet over low heat. Add carrots and sauté for 5minutes or until tender-crisp.Addwater, apple and lemon juice, brown sugar,andsalt,mixingwell.Bringtoaboilovermediumheat.Stirinrice,raisins,andcinnamon.Cover,reduceheat,andsimmerfor15minutesoruntilriceistender.Stir in apples and green onions and cook until heated through. Spoon ricemixtureintoaservingdish.Sprinklesesameseedovertop.Makes6servings.


LemonPilaf

1teaspooncornoilmargarine1/3cupcelery,sliced1/3cupgreenonionswithtops,sliced1cuprice,cooked1teaspoonlemonrind,grated1/4teaspoonsalt(optional)Dashofpepper

Meltmargarineinaskilletoverlowheat.Addceleryandgreenonionsandsautéuntiltender.Addrice,lemonrind,salt,andpepper.Heattoservingtemperature,stirringoccasionally.Makes2servings.


BrazilianRice

3tablespoonsoliveoil,divided1/2poundfreshmushrooms,sliced1/2cuponion,chopped1/2cupcabbage,finelychopped1clovegarlic,minced16-ouncecantomatopaste1/3cupwater1teaspoonfreshbasilor1/2teaspoondriedbasil1/2teaspoonsalt(optional)1/4teaspoonpepper1/8teaspoonceleryseed1-1/2cupsuncookedbrownrice3cupshotwater

Heat 1-1/2 tablespoons of olive oil in a medium skillet over low heat. Addmushrooms,onion,cabbage,andgarlic, andsauté for10minutes.Add tomatopaste,1/3cupofwater,basil,salt,pepper,andceleryseedandmixwell.Simmer,covered, for20minutes.Heat remaining1-1/2 tablespoonsoliveoil in a largeskillet.Addriceandsautéuntillightbrown.Add3cupsofhotwater,thenstirinvegetablemixture.Simmer,coveredfor10minuteslongeroruntilriceistender.Makes8servings.


RisottoPrimavera

2tablespoonsoliveoil1/4cupredonion,chopped1cupyellowsquash,sliced2cupsBasmatirice4cupsvegetablestock,divided1poundasparagusSaltandpeppertotaste1/2cupfreshParmesancheese,grated

In amedium-sizedpot,warmoliveoil and sautéonions and squashoverhighheatfor3minuteswhilestirring.Whenonionsaretender,stirinrice.Cookforone minute, stirring constantly. Add 2 cups stock to mixture and simmer,partiallycovered.Whenriceabsorbsmostoftheliquid,addenoughstockjusttocoverandcontinuefor30minutes,untilallstockisused.Cut1-inchtipsoffofasparagusandblanchinboilingwateruntilbrightgreen.Removeandsetaside.Chop the stems into 1-inch segments and add to rice mixture. Simmer for 5minutes and remove from heat.Add salt and pepper to taste. Serve in bowls,withParmesancheeseandasparagustipsontop.Makes6servings.


Breads&Rolls

HerbedFrenchBread

6cupsunbleachedorbreadflour,divided1/4cupfreshparsley,finelychopped2packagesdryrapidriseyeast2tablespoonsfreshbasil,choppedor1tablespoondriedbasil2tablespoonsfreshchives,finelychoppedor1tablespoondriedchives2teaspoonsfreshrosemary,finelychoppedor1teaspoondriedrosemary2teaspoonssalt2-1/4cupshotwater,120°to130°

Place5cupsflourintoafoodprocessorcontainerfittedwithplasticdoughblade.Addparsley,yeast,basil,chives, rosemary,andsaltandbeginprocessing.Addwatergradually,processingconstantly.Addenoughoftheremaining1cupflourtomake a nonstickydough that loosens from sides of container.Dust a boardlightlywithflour,placedoughonboard,andturndough,kneadinguntilsmoothandelastic.Placedoughintoalargebowldustedlightlywithflour,andsetinawarmdraft-freeplacefor30to40minutesoruntildoubledinbulk.Punchdoughdown,kneadbriefly,andreturntobowl.Letrisefor30minutesoruntildoubledin bulk.Dust a board lightlywith flour, place dough onto board, and turn thedough,kneadingseveraltimes.Divideinto2portions.Shapeeachintoa15-inchlongloaf.Placeloavessidebysideontoanungreasedbakingsheet.Coverwithclothandletrisefor15minutesoruntilrisenslightlybutnotdoubledinbulk.Preheatovento400°.Withasharpblade,cut3diagonalparallelslashesinthetopofeachloaf.Placebakingsheetontobottomovenrack.Toproduceloaveswithacrispcrust,place2icecubesontobottomofoventocreatesteam.Bakefor45minutesoruntilgoldenbrown.Makes2loaves.


Cornbread

Butter-flavoredcookingspray2cupsself-risingcornmealmix2tablespoonssugar1tablespoonbrownsugar1-1/2cup1%milk1egg,beaten1tablespooncanolaoil1/2redpepper,diced115-ouncecancorn,drained8ouncesfat-freecreamcheese

Preheat oven to 425°. Spray a cast-iron skillet or an 8 x 8-square baking dishwith cooking spray. In amedium bowl,mix cornmeal, sugars,milk, egg, andcanolaoiluntilwellblended.Stir inpepper,corn,andcreamcheese.Pour intoskilletandbakefor25minutesuntilgoldenbrown.Makes8servings.


Corn-RyeBread

1/4cupwarmwater,100°to105°2tablespoonshoney1packagedryyeast1/2cupwarm1%low-fatmilk,105°to110°1/4cuphotwater,120°to130°2tablespoonscornoilmargarine2teaspoonscarawayseed1teaspoonsalt1-3/4cupsryeflour1-1/2cupsall-purposeflour1/4cupcornmeal1eggwhite2tablespoonswater

Combine1/4cupofwarmwater,honey,andyeastinalargebowl.Letstandforseveralminutes until mixture swells and becomes bubbly. Combinemilk, 1/4cupofhotwater,andmargarineinasmallbowlandaddtoyeastmixture.Addcarawayseedandsalt.Combineryeflour,all-purposeflour,andcornmeal inamediumbowlandmixwell.Addtoyeastmixtureandmixwell.Dustaworkingsurfacewithflourandturndough,kneadingfor10minutes.Greasealargebowl,placedough,andcover.Letrisefor1to2hoursoruntildoubledinbulk.Shapeintoaloafandplaceonagreasedbakingsheet.Letrisefor30minutes.Preheatovento375°.Beateggwhitewith2tablespoonsofwaterinasmallbowl.Brushloafwitheggwhitemixtureandbakefor45to50minutes.Makes1loaf.


Focaccia

2-3/4cupsall-purposeflour1teaspoonsalt1teaspoonsugar1tablespoonquick-risingyeast1teaspoondriedoregano1teaspoondriedthyme3tablespoonsoliveoil,divided1cupwater1tablespoongratedParmesancheese

Combineflour,salt,sugar,yeast,oregano,andthymetogetherinalargemixingbowl.Add2tablespoonsofoliveoilandwaterandmixwell.Placedoughonalightlyflouredsurfaceandkneaduntilsmoothandelastic.Putdoughinabowlandcoverwithadampcloth for about20minutes,whiledough rises.Preheatovento450°.Greasethebottomofabakingsheet.Punchthedoughandplaceontobakingsheet,smoothingitintoa1/2-inchthick.Gentlypressthetipofyourfingerintothedoughattwo-inchintervals,tomakesmallindentations.Brushthetop with the remaining tablespoon of olive oil and sprinkle with Parmesancheese. Bake for approximately 15minutes or until golden brown.Makes 12servings.


EnglishMuffinLoaves

3-1/2to4cupsall-purposeflour,divided2packagesdryyeast1tablespoongranulatedsugar2teaspoonssalt1teaspoonbakingsoda2cups1%low-fatmilk1/2cupwater1-1/2to2cupswhole-wheatflourCornmeal

Combine3 cupsof flour, yeast, sugar, salt, andbaking soda in a largemixingbowl.Inasaucepanovermediumheat,combinemilkandwater.Heatto120°to130°.Addtoflourmixtureandbeatuntilwellmixed.Stirinwhole-wheatflourandenoughremainingall-purposeflourtomakeastiffbatter.Greasetwo4x8-inchloafpans,thensprinklewithcornmeal.Spoonbatterintopreparedpansandcover. Let rise in a warm place for 45 minutes. Preheat oven to 400°. Bakeloavesfor25minutes.Removefrompansandcoolonwireracks.Sliceandtoastifdesired.Makes2loaves.


SweetPotatoBiscuits

2cupsself-risingflour1/4cupsugar4tablespoonsmargarine1cupcookedsweetpotato,mashed1/3cup2%milkNonfatcookingspray

Preheat oven to 400°. Spray surface of baking sheet with cooking spray.Combineflourandsugarinbowlandaddmargarine,cutintosmallpieces.Mixuntil crumbly. Addmilk and sweet potato and stir until mixed. Knead doughlightly and place on floured surface. Roll with rolling pin to a half-inchthickness.Cut2-inchbiscuitsandplaceonbakingsheet.Bakefor15minutesoruntillightlybrown.Makes18biscuits.


Old-FashionedOatmealBread

1cuprolledoats(don’tuseinstant)1cupboilingwater1/2cupwarmwater,105°to115°2packagesdryyeast1teaspoongranulatedsugar1cupwarm1%low-fatmilk1/4cupdarkbrownsugar,packed1tablespoonsalt4cupsbreadflour

Combine oats and boiling water in a saucepan and cook over low heat untilthickened,stirringconstantly.Letstanduntilcool.Combinewarmwater,yeast,and granulated sugar in a small bowl andmixwell. In a large bowl, combineoatmeal,milk, brown sugar, salt, and yeastmixture andmixwell. Add breadflour,1cupata time,mixingwellaftereachaddition.Shapeintoaball.Placedough intoawell-greased largebowl, turning togrease surface.Cover and letrisefor1to1-1/2hoursoruntildoubledinbulk.Punchdoughdownandshapeinto2loaves.Placeloavesintotwogreased5x9-inchloafpans.Coverandletrise until doubled in bulk. Preheat oven to 375°. Bake for 45 to 50 minutes.Removefrompansandcoolonwireracks.Makes2loaves.


TraditionalScones

2cupsall-purposeflour1-1/2teaspoonsbakingpowder1/2teaspoonbakingsoda1pinchofsalt1/8cupsugar1/4cupmargarine1/2cuplow-fatmilkorbuttermilk1/3cupdriedfruit,suchascranberriesorapricotsNonfatcookingspray

Preheatovento400°.Spraythebottomofabakingsheetwithcookingspray.Inamediumbowl,sifttogetherflour,bakingpowder,bakingsoda,salt,andsugar.Cutsmallpiecesofmargarineintothismixandcombineuntilmixtureresemblesbreadcrumbs. Stir inmilk and dried fruit andmix until justmoist and sticky.Turndoughoutontoalightlyflouredsurfaceandkneadfourorfivetimes.Patdoughintoa9-inchcircleonabakingsheetandcutinto12wedges.Brushtopwithmilk.Bakefor15minutesoruntilgoldenbrown.Makes12servings.


PumpkinOatMuffins

6cupsoatflakecereal2teaspoonssalt1cupsugar5cupswhole-wheatflour5teaspoonsbakingsoda1tablespoondriedgroundginger1tablespooncinnamon1cupgoldenraisins2eggs,beaten115-ouncecanpumpkin2teaspoonsvanilla1quartlow-fatbuttermilk3/4cupcanolaoil

Preheat oven to 400°. In a large bowl, mix together cereal, salt, sugar, flour,bakingsoda,ginger,andcinnamon.Stirinraisins.Inaseparatebowl,combineeggs, pumpkin, vanilla, buttermilk, and oil and stir until blended. Mix wetingredientswith dry until batter just holds together. Do not overmix. Bake incup-linedmuffinpanfor17minutes.Makes40muffins.

Approx.permuffin:158calories;5gramsoffat

SweetMonkeyBread

1tubeofquickbiscuits(6count)

1/4cupcinnamonsugar

Nonfatcookingspray

Preheatovento400°.CoataBundtpanwithcookingspray.Cuteachbiscuitintofourpieces.Roll eachpiece into aball and then roll in cinnamon sugar.Droppieces around the pan until evenly distributed. Bake for about 10minutes, oruntilbiscuitsaredoneandbrownontop.Removefromovenandflipontoplatetoserve.Makes6servings.


Whole-WheatRolls

1/4cupcornoilorsaffloweroil2tablespoonsplus1teaspoongranulatedsugar,divided1/2teaspoonsalt3/4cupwarmwater,110°to115°1packetdryyeast1egg,slightlybeaten1-1/2cupsall-purposeflour1-1/2cupswhole-wheatflour1/2cupgrahamcrackercrumbsNonfatcookingspray

Preheat oven to 350°.Combine oil, 2 tablespoons of sugar and salt in a largebowl and set aside. In a small bowl, combine water, yeast, and remaining 1teaspoonofsugarandmixwell.Addyeastmixtureandeggtooilmixture.Addall-purpose andwhole-wheat flours andgrahamcracker crumbs andmixwell.Spraya largebowlwithvegetablecookingsprayandplacedoughin thebowl,turning dough to grease surface.Let rise in awarm85° draft-free place for 1houroruntildoubled inbulk.Dustworkingsurface lightlywith flourand rolldoughto1/4-inchthickness.Dusta2-1/4-inchbiscuitcutterwithflourandcutbiscuits.Spraybakingsheetswithvegetablecookingsprayandarrangebiscuits.Letriseinawarmdraft-freeplacefor45minutesoruntildoubledinbulk.Bakefor15to20minutes.Makesabout2dozenrolls.

Approx.perroll:83calories;3gramsoffat

Desserts

LusciousLemonBars

1cupall-purposeflour1/2teaspoonbakingpowder1teaspoongratedlemonrind5tablespoonsreduced-fatmargarine1cupsugar1/2cupeggsubstitute1/4cupfreshlemonjuiceNonfatcookingspray

Preheatovento350°.Combineflour,bakingpowder,lemonrind,andmargarineinabowl.Mixtogetherwell.Coata9-inchbakingpanwithcookingsprayandpatmixtureintobottomofpanforcrust.Bakecrustfor18minutesandremovefromoven.Meanwhile,combinesugar,eggsubstitute,andlemonjuiceinabowland stir well. Pour over crust. Bake for an additional 25 minutes until set.Removefromovenandcoolcompletely.Sprinkle lightlywithpowdersugar ifdesired.Makes14servings.


SophisticatedStrawberries

1-1/2quartsfreshwholestrawberries2cupslow-fatvanillayogurt1/4cupAmaretto

Reserve8wholestrawberriesforgarnish.Hullremainingstrawberries,cutintohalves,andplaceintosherbetglasses.CombineyogurtandAmarettoinasmallbowl and blend well. Pour mixture over strawberries in sherbet glasses andgarnishwith reserved strawberries.May serve inmeringue shells or on angelfoodcakeslices.Makes8servings.


SummerStrawberryShortcake

2pintsstrawberries,washed,hulledandhalved1/2cupstrawberrypreserves1/4cuphoney1tablespoonlemonjuice3cupslow-fatwhippedtopping1loaffat-freepoundcake,slicedinto12pieces

Set aside enough strawberries to use as garnish. Combine strawberries,preserves, honey, and lemon in amediumbowl,mixingwell. Place 1 slice ofpound cake onto a dessert plate. Spoon strawberry mixture over cake, thenspread2 tablespoonsofwhippedtoppingovermixture.Placeasecondsliceofpound cake over whipped topping, spoon strawberry mixture over cake andfinishwith a dollop ofwhipped topping. Garnishwith strawberries and serveimmediately.Makes6servings.


Strawberry-LemonMousse

1cupgranulatedsugar,divided1/2cupcornstarch3cups1%low-fatmilk1/2cupfreshlemonjuice2teaspoonslemonrind(zest),freshlygrated4eggwhites,atroomtemperature2-1/2cupsfreshstrawberries,slicedandchilled

Mix 3/4 cup of sugar and cornstarch in a medium saucepan. Stir in milkgradually. Cook over medium heat until smooth and thickened, stirringconstantly, then remove from heat. Stir in lemon juice and rind, and allow tocool, stirring occasionally.Beat eggwhites in amixer bowl until foamy.Addremaining1/4cupofsugar,1tablespoonatatime,beatinguntilsoftpeaksform.Foldgently into lemonmixture.Spoon1/2-cupportions into individual dishesand chill until firm. Top each serving with 1/4 cup strawberries. Makes 10servings.


VeryBerryCardinal

1-1/3cupsfreshstrawberries,sliced1/3cuporangejuice,freshlysqueezed1/2cupfreshraspberries

Combinestrawberriesandorangejuiceinabowlandmarinatefor1to4hours.Place raspberries into a foodprocessor fittedwith choppingbladeandprocessuntilpuréed.Presspuréethroughafinesievetoremoveseed.Drainstrawberriesandspoonintoindividualdessertdishesandtopwithpuréedraspberries.Makes4servings.


SweetNectarines

1cupsweetredwineorportwine2tablespoonssugar1cinnamonstick1pinchnutmeg8mediumnectarines,eachcutinto12pieces1cupfat-freewhippedtopping

In a small saucepan, combinewine, sugar, cinnamon, and nutmeg.Cook overlow heat for 10 minutes, stirring constantly until reduced. Remove cinnamonstick and discard. Add nectarine slices and stir until just covered. Spoon intofourbowlsandaddadollopofwhippedtopping.Makes4servings.


Pineapple-OrangeSlush

120-ouncecancrushedpineappleinunsweetenedjuice3/4cupevaporatedskimmilk1/4cupfrozenorangejuice

Empty can of crushed pineapple into freezer-safe container, and freezeovernight.Break into chunks,place in a foodprocessororblender, andpurée.Addmilkandorangejuiceandprocessuntil theconsistencyofsoft icecream.Serve immediately or pack into container and freeze for later use. Makes 4servings.


RaspberryYogurtSmoothie

3cupsfreshraspberries1-1/2cupslow-fatvanillayogurt1/4cupfrozenorangejuiceconcentrate1tablespoonhoney5icecubes

Placeraspberries,yogurt,orangejuiceconcentrate,andhoneyintoblenderandblend until smooth. One by one, add ice cubes and blend until just blended.Serveimmediately.Makes4servings.


KeyLimeYogurtPie

1reduced-fatgrahamcrackercrust1/2cupfrozenapplejuiceconcentrate,thawed1envelopeunflavoredgelatin2tablespoonssugar1/3cupfreshlimejuice2teaspoonslimerind(zest),freshlygrated1/4teaspoonvanillaextract1-1/2cupslow-fatplainyogurtFreshlimeslices

Pourapplejuiceintoasaucepan,sprinklewithgelatin,andletstandforseveralminutes or until gelatin is softened. Add sugar and cook over low heat untilgelatinandsugardissolve,stirringconstantly.Pourgelatinmixtureintoamixerbowl, thenadd lime juice, rind, andvanilla.Chill untilmixture resembles raweggwhites, then beat until fluffy. Add yogurt, continuing to beat until fluffy.Pouryogurtmixtureintograhamcrackercrustandchilluntilfirm.Garnishwithlimeslices.Makes8servings.


AppleCrumblePie

1reduced-fatgrahamcrackercrust5cupsGrannySmithapples,chopped,andpeeled3/4cupbrownsugar3tablespoonsflour1-1/2teaspoonsvanillaextract18-ouncecartonfat-freesourcream1/4cupdrybreadcrumbs(unflavored)2tablespoonssugar1tablespoonmargarine,melted

Preheat oven to 400°. In amedium bowl combine apple, sugar, flour, vanillaextract, and sour cream. Pour mixture into crust. In a small bowl combinebreadcrumbs,sugar,andmeltedmargarineandblendwell.Sprinklemixtureovertopandbakefor40minutes.Coolbeforeserving.Makes8servings.


PearsHélène

6pears3cupswater1tablespoonlemonjuice1cupsugar2teaspoonsvanillaextract1pinteachvanillaandchocolatefrozenyogurtGratedchocolateforgarnish

Peel,core,andhalvepears.Inalargesaucepanovermediumheat,bringwater,lemonjuice,andsugartoasimmer.Addpearsandsimmerfor10minutes.Addvanillaextractandcoolpearsinsyrupmixture.Drainpears,thenfillpearhalveswith a scoop each of vanilla and chocolate frozen yogurt and topwith gratedchocolate.Makes6servings.


PatHaden

A1975graduateoftheUniversityofSouthernCalifornia,PatquarterbackedtheUSC football team, leading them to three Rose Bowl appearances and twoNationalChampionships. In1995hewas inducted into theRoseBowlHallofFame.PatgraduatedMagnaCumLaudeandPhiBetaKappafromUSCandwasawardedaRhodesscholarship tostudyatOxfordUniversity.Aftercompletinghis studies, Pat graduated from Loyola Law School in 1982. He also playedprofessional football forsevenseasons, six for theLosAngelesRams.Pathasbeen the lead analyst for many prime-time NFL broadcasts on television andradio.

CantaloupeIce

1-1/2cupswater1/2cupgranulatedsugar2veryripecantaloupes,cutintohalvesandseeded1/4cupfreshlemonjuice

Combinewaterandsugarinasmallsaucepanandbringtoaboilovermedium-highheat.Reduceheat,simmerfor5minutes,thencool.Scoopcantaloupepulpand juice into a blender or foodprocessor.Add lemon juice and cooled syrupand purée until smooth. Pour into bowl and freeze until partially frozen.Beatwith electricmixer until smooth, then spoon into freezer container.Cover andfreeze until firm. Let stand at room temperature for several minutes. Spooncantaloupeiceintodessertglassesandserveimmediately.Makes6servings.


LightOrangeCheesecake

1-1/2cupsfreshorangejuice,divided2envelopesunflavoredgelatin3cupslow-fatcottagecheese3/4cupgranulatedsugar,divided2eggs,separated1teaspoonorangerind(zest),freshlygrated1teaspoonvanillaextract1/8teaspoonsalt(optional)1/4cupgrahamcrackercrumbs

Place1/2 cupoforange juice in a small bowl, sprinklegelatinon top, and letstanduntilsoftened.Bringremaining1cupoforangejuicetoaboilinasmallsaucepanovermedium-highheat.Add to gelatinmixture and stir until gelatindissolves. Pour orange juicemixture into a blender or a food processor fittedwithmetalblade.Addcottagecheese,1/2cupofsugar,eggyolks,orangerind(zest), vanilla, and salt and process until smooth. Pour cottage cheesemixtureintoalargebowl,andchilluntilmixturemoundsslightlywhendroppedfromaspoon. In a mixing bowl, beat egg whites until soft peaks form, then addremaining1/4cupofsugargradually,beatingconstantlyuntilstiffpeaksform.Gentlyfoldeggwhitesintoorangemixture.Sprinklecrumbsoverbottomofan8-inchspringformcakepan.Spoonorangemixturecarefullyovercrumbsandchilluntilfirm.Placecheesecakeontoaservingplate.Servewithfreshberries.Makes12servings.


OrangesMarsala

8oranges1cupgranulatedsugar1/2cupMarsala1/2cupwaterJuiceof1lemon

Withavegetablepeeler,cutathinlayerofrind(zest)fromoranges,thencutzestintothinstrips.Peelorangescompletely,thendiscardpeelandsetorangesaside.Combinetheorangezest,sugar,Marsala,water,andlemonjuiceinasaucepanand bring to a boil over medium-high heat. Reduce heat and simmer untilreducedbyonethird.Allowtocool.Placewholeorangesintoabowlandpoursyrupoveroranges.Refrigerateforseveralhours,bastingfrequentlywithsyrup.Servecold.Makes8servings.


ScrumptiousCarrotCake

1-1/3cupssugar1cupunsweetenedapplesauce1/2cupbuttermilk1teaspoonvanilla2cupsall-purposeflour1teaspoonbakingpowder1teaspoonbakingsoda1teaspoonsalt1cupcrushedpineapple,welldrained2cupscarrots,finelygrated1/2cupwalnuts,choppedandtoasted6eggwhitesNonfatcookingspray

Frosting:8ounceslow-fatcreamcheese,softened1cupmarshmallowcreme1cuppowderedsugar1teaspoonvanilla

Preheat oven to 350°.Combine sugar, applesauce, buttermilk, andvanilla in amediumbowlandmixwell.Sifttogetherflour,bakingpowder,bakingsoda,andsaltinaseparatebowl.Slowlyaddtocreamymixture.Addcrushedpineapples,carrots,andwalnuts,blendingwell.Inamixingbowl,beateggwhitesandfoldgentlyintomixture.Spraya9x12-inchpanwithvegetablecookingsprayandspreadbatter.Bakefor40to45minutes.Frosting:Combinecreamcheese,marshmallowcreme,powdered sugar, and

vanilla in amixing bowl and blendwell.Allow cake to cool and spreadwithfrosting.Makes10servings.


BananaBread

2or3veryripebananas,mashed1cupuncookedoatmeal,regularorquick1/2cupmilk1cupbrownsugar,packed4eggwhites4tablespoonsmargarine1/4cupapplesauce2cupsall-purposeflour1tablespoonbakingpowder1teaspoonbakingsoda1teaspoonsalt1teaspooncinnamon

Preheatovento350°.Mashbananasinamediumbowlandstirinoatmealandmilk,thensetaside.Inamixingbowl,creamsugar,eggwhites,margarine,andapplesauce until smooth. Sift together flour, baking powder, baking soda, salt,and cinnamon. Add banana mixture and flour mixture to creamed mixture,beating thoroughly. Pour batter into 2 greased loaf pans and bake for 1 hour.Makes24slices.


Ambrosia

6to8oranges1/2cupgranulatedsugarortotaste1cupcoconut,grated113-ouncecanpineapplechunks(optional)

Peeloranges,beingcarefultoremovewhitepulp.Cutintopiecesandmixwithsugarinasmallbowl.Addcoconut,thenaddadditionalsugaraccordingtotaste.Addpineapplechunks,ifdesired.Makes6to8servings.


BlueberryPeachCrisp

6cupsfreshpeaches,peeledandsliced2cupsfreshblueberries1/3cupplus1/4cuplightbrownsugar(keepseparate)2tablespoonsall-purposeflour1tablespooncinnamon,divided1cupquick-cookingoats3tablespoonscornoilmargarine

Preheatovento350°.Ina2-quartbakingdish,combinepeachesandblueberries.Combine1/3cupofbrownsugar,flour,and2teaspoonsofcinnamoninasmallbowl andmixwell.Add to peaches and blueberries, tossing tomix.Combineoats,remaining1/4cupofbrownsugar,andremainingteaspoonofcinnamoninabowl.Withapastryblender,cutinmargarineuntilcrumbly,thensprinkleoverfruit. Bake for 25 minutes or until fruit is just tender and mixture is bubbly.Makes8servings.


Oatmeal-CarrotBars

3/4cuplightbrownsugar,packed1/4cupcornoilmargarine,softened1egg1-1/2to2cupscarrots,shredded1teaspoonvanillaextract1cupwhole-wheatflour1teaspoonbakingpowder1teaspooncinnamon1/4teaspoonsalt(optional)1/2to3/4cupuncookedoats1/2cupraisins2tablespoonswheatgerm

Preheatovento350°.Creambrownsugar,margarine,andegginalargemixingbowl until light and fluffy. Add carrots and vanilla, mixing well. Combinewhole-wheatflour,bakingpowder,cinnamon,andsalt inaseparatebowl.Adddryingredientstocreamedmixtureandmixwell.Stirinoats,raisins,andwheatgerm.Lightlygreasea9-inchsquarebakingpanandspreadbatter.Bakefor30minutesoruntil set incenter.Allow tocool.Cut into squares.Makes2dozensquares.

Approx.persquare:89calories;3gramsoffat

AlfonsoRibeiro

AlfonsoRibeirogothisstartinshowbusinessattheageof8inthePBSseriesOyeWillie,ashowaboutHispanickidsgrowingupinNewYork’sBarrio.Sincethen he’s performed onBroadway as the lead inTapDanceKid, and starredopposite Will Smith in the popular sitcom Fresh Prince of Bel-Air. WhileperforminginTapDanceKid,singerMichaelJacksonaskedAlfonsotodancewithhiminthenowlegendaryPepsicommercial.

ChilledFruitSalad

1mediumcantaloupe1/2mediumhoneydewmelon1papaya1poundseedlessgrapes

Dressing:1/2cupplainlow-fatyogurt2tablespoonsapricotpreserves2tablespoonsfreshorangejuice

Peel and seed cantaloupe and honeydew, then cut into bite-sized pieces. Peelpapaya and cut into bite-sized pieces. Placemelon pieces, papaya pieces, andgrapesinalargebowl.Dressing:Combineyogurt, preserves, andorange juice in a small bowl and

blend well. Add dressing, toss gently and chill until serving time. Makes 8servings.


HoneyFruitSquares

2eggs3/4cuphoney1/2cupall-purposeflour1/2teaspoonbakingpowder1/2cupgrahamcrackercrumbs1cupcurrantsordates,chopped,orprunes,pittedandchopped1/2cupnuts,chopped

Preheatovento350°.Greaseandflouran8-inchsquarebakingpan.Beateggsina medium bowl until very light. Add honey gradually in a very fine stream,beating constantly. Stir in flour, baking powder, and graham cracker crumbs,thenadddriedfruitandnuts,mixingwell.Spreadbatterinpreparedbakingpanandbakefor30to40minutesoruntilfirmincenterandbrownontop.Allowtocool.Cutintosquares.Makes16squares.

Approx.persquare:168calories;3gramsoffat

No-BakeBars

1/2cupreduced-fatpeanutbutter1/2cuphoney1/2cuplow-fatgranola1/2cupcrispyricecereal1/2cupraisins1/2cupcrushedgrahamcrackers

Inasmallpan,heatpeanutbutterandhoneyoverlowheatuntilcreamy.Removefromheatandpourintoabowl.Addgranola,cereal,raisins,andgrahamcrackercrumbsandstirtogetherwell.Pressmixtureintoan8x8-inchglassbakingdishandrefrigeratefor1hour.Cutinto12squares.Makes12servings.


Pineapple-OrangeBars

2/3cupplus2tablespoonsgrahamcrackercrumbs,divided2tablespoonscornoilmargarine1/2cupinstantnonfatdrymilkpowder1/2cupunsweetenedfreshorangejuice,chilled1eggwhite1tablespoonfreshlemonjuice1/4cupgranulatedsugar1can(8ounces)unsweetenedcrushedpineapple,drained

Combine2/3cupofgrahamcrackercrumbsandmargarineinasmallbowlandmixwell.Pressmixtureintoan8-inchsquaredish,thensetaside.Combinedrymilkpowder,orangejuice,eggwhiteandlemonjuiceinalargebowlandbeatathighspeedwithanelectricmixerfor3minutes.Addsugar,beatfor3minuteslonger,andfoldinpineapplegently.Spoonpineapplemixtureintoprepareddishandsprinkleremaining2tablespoonsgrahamcrackercrumbsontop.Freezefor8 hours to overnight. Let stand at room temperature for 15 minutes beforeserving.Makes9servings.


ChocolateMousse

1largeegg1tablespooncoldwater1envelopeunflavoredgelatin1cupboilingwater1/2cuppart-skimricottacheese1/2cupcold1%low-fatmilk1/4cupplus2tablespoonsgranulatedsugar1-1/2tablespoonsunsweetenedcocoapowder1teaspooninstantcoffeepowderPinchofsalt(optional)6wholefreshstrawberries

Combineegg,coldwater,andgelatininablenderorfoodprocessorandprocessfor10seconds.Scrapesidesandprocessfor10secondslonger.Letstandfor1minuteoruntilgelatinissoftened.Addboilingwaterandprocessfor10secondsor until gelatin is dissolved. Add ricotta cheese, milk, sugar, cocoa, coffeepowder,andsalt,thenprocessfor1minute.Pourmousseinto6dessertcupsandchillfor2hoursoruntilset.Garnishwithastrawberry.Makes6servings.


KahluaChocolateMousse

1-1/3cupscoldwater,divided5teaspoonsplaingelatin1/3cupunsweetenedcocoapowder1/3cupKahlua1/4teaspoonsalt114-ouncecannonfatsweetenedcondensedmilk1teaspoonvanilla1cuplow-fatwhippedtopping

In a small bowl, combine1/3 cupof coldwater andgelatin and let soften forabout4minutes.Mixcocoa,1cupofwater,Kahlua,salt,andsoftenedgelatin.Bringtoaboilandboilovermediumheatfor twominutes,stirringconstantly.Removefromheat.Pourmixtureintoabowlandaddmilkandvanilla,mixingwell.Chillfor1hour.Foldwhippedtoppingintomixtureanddivideintoeightdessertcups.Chillforatleast1hourandserve.Makes8servings.


ChewyChocolateBrownies

1/2cupall-purposeflour6tablespoonsunsweetenedcocoapowder1teaspoonbakingsoda1cupsugar2tablespoonsvegetableoil1/2teaspoonvanillaextract14-ouncejarpuréedfruit(babyfoodprunesworkwell)2eggsNonfatcookingspray

Preheatovento350°.Spraythebottomofan8x8-inchpanwithcookingspray.Inabowl,combinetheflour,cocoapowder,soda,andsugar.Slowlyaddtheoil,vanilla,puréedfruit,andeggsandstiruntilwellblended.Pourintopanandbakeforapproximately30minutes,oruntila toothpickinsertedin thecentercomesoutclean.Makes16brownies.


ButtermilkChocolateDrops

1cuplightbrownsugar,packed1/2cupshortening41-ouncesquaresunsweetenedchocolate,melted1egg1teaspoonvanillaextract1-3/4cupsall-purposeflour2teaspoonsbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt(optional)1/2cupbuttermilk

Preheatovento350°.Creambrownsugarandshorteninginamixerbowluntillightandfluffy.Addchocolate,egg,andvanillaandmixwell.Inasmallbowl,combine flour, baking powder, baking soda, and salt,mixing lightly.Add dryingredients to creamed mixture alternately with buttermilk, mixing well aftereachaddition.Dropdoughbytea-spoonfulsontolightlygreasedcookiesheetsornonstickcookiesheets.Bakefor12to15minutesoruntilbrown.Makes5dozencookies.

Approx.percookie:54calories;3gramsoffat

Tiramisu

1cupstrongcoffeeorespresso2tablespoonssugar2teaspoonscornstarch1largeboxchocolateinstantpuddingmix2cupsskimmilk1cuppart-skimricottacheese3cupsfat-freewhippedtopping,divided1/2ofa13-ouncefat-freepoundcake,cutinto2-inchcubes1-1/2-ouncepiecebittersweetchocolate,shaved,forgarnish

To prepare syrup: In small saucepan over medium-high heat, bring coffee orespresso and sugar to aboil.Addcornstarch andcook5 to6minutesoruntilthickened.Removecoffeesyrupmixturefromheatandcool.Topreparepudding:Preparepuddingaccordingtopackagedirections,butuse

only2cupsofmilkinsteadof4.Chill.Topreparericotta:Mixtogetherricottacheeseand1cupofwhippedtopping.To assemble tiramisu: Press pound cake cubes into bottom of a large glass

bowlortrifledish.Pourcoffeesyrupovercake.Addricottamixturetodessertbowl, spreading evenly. Spread chocolate pudding mixture on top of ricottamixture.Topwithremainingwhippedtopping.Sprinklewithchocolateshavings.Chill at least 1 hour before serving to allow the flavors to meld. Makes 8servings.


CreamyChocolateCheesecake

1cupnonfatplainyogurt4ounceslow-fatcreamcheese1/4cuppart-skimricottacheese1/4cupmaplesyrup3tablespooncocoapowder2largeeggwhites2teaspoongroundcinnamon1teaspoonKahlua1/2pintstrawberriesNonfatcookingspray

Preheatoverto350°.Coatan8x8-inchpanwithnonfatcookingspray.Puréeinblender yogurt, cream cheese, ricotta cheese,maple syrup, cocoa, eggwhites,cinnamon,andKahlua.Pourinpan.Bakecakefor50minutesoruntildone.Letcoolanddecoratewithslicesofstrawberries.Makes8slices.


ShaylaSimpson

Intheworldofbeautyandhighfashion,ShaylaSimpsonhasmadeanameforherself as amodel, spokesperson, commentator, and producer.As president ofShaylaSimpsonProductions,aspecialeventsandfashionproductioncompany,Shaylahasexperienceandclients inall facetsof thebusiness.Shestartedasamodel for the Ebony Fashion Fair, the largest traveling fashion show in theworld, and later became the show’s commentator, a position she held for 16years.

BestBananaPudding

1boxbananapuddingmix1/2tablespoonrumextract2tablespoonsvanillaextract3cupslow-fatwhippedtopping6ripebananas,sliced1boxvanillawafers

Prepare puddingmixwith 2%milk according to package directions.Combinerumandvanillaextractwithwhippedtoppinginamediumbowl.Slicebananasinto 1-inch pieces and set aside. In a large serving bowl, linewith a layer ofvanilla wafers, a layer of bananas, pudding mixture, and whipped topping.Continue to alternate, until the last layer is whipped topping. Garnish withvanillawafers.Chillfor1hourbeforeserving.Makes6servings.


Pineapple-BananaMilkShake

1cupcannedcrushedpineapple,packedinjuice1mediumbanana,cutup1cupicewater2/3cupnonfatdrymilkpowder2tablespoonsfreshlemonjuice1/4teaspoonvanillaextract8icecubes

Combinepineapple,banana,icewater,drymilkpowder,lemonjuice,andvanillainablenderandprocessuntilsmooth.Addicecubes,twoatatime,processingconstantlyuntilthickandsmooth.Makes2servings.


TapiocaFruitPudding

1/4cupsugar1/4cupquicktapioca1cuporangejuice1-1/4poundssweetenedfrozenraspberries,thawed4cupsstrawberries,sliced2bananas,sliced1cupvanillayogurt

Combinesugar,tapioca,andorangejuicewithjuicefromraspberriesinaheavysaucepan.Bringtoaboilovermediumheat,stirringconstantly.Pourintobowland set aside to cool, stirring occasionally.When cool, stir in fruit and divideintofourdessertdishes.Covereachdishandchill.Servewithaspoonofyogurtontop.Makes6servings.

Approxperserving:275calories;1gramoffat

IngredientEquivalents

FOOD WEIGHT/AMOUNT APPROXIMATEEQUIVALENTAlmonds(shelled,blanched)

1lb 3cupswhole4cupsslivered

Apples(fresh) 1lb 3medium2-3/4cupschoppedorsliced

Apples(dried) 1lb 4-1/3cups;8cupscookedApricots(fresh) 1lb 8to12;2-1/2cupsslicedorhalvedApricots(dried) 1lb 2-1/4cups;5-1/2cupscookedAsparagusspears 1lb 16to20spears(fresh)Asparagusspears(canned) 14-1/2to16oz 12to18spearsAsparagus(frozen,cut) 10oz 2cupsAvocados 1lb 2-1/2cupssliced,diced,rchoppedBananas(fresh) 1lb 3to4;2cupssliced;-3/4cupsmashedBananas(dried) 1lb 4-1/2cupsslicedBeans,green(fresh) 1lb 3-1/2cupswholeBeans,green(frozen) 9oz 1-1/2cupsBeans,green(canned) 15-1/2oz 1-3/4cupsBeans,kidney(canned) 16to17oz 2cupsBeans,kidneydried) 1lb;2-1/2cups 5-1/2cupscookedBeans,lima(dried) 1lb 2-1/3cups;6cupscookedBeans,navy(dried) 1lb;2-1/3cups 5-1/2cupscookedBeans,soy(dried) 1lb 2cupsBeetsfresh,withouttops) 1lb 2cupschoppedBeets(canned) 16to17oz 2cupsBlueberries(fresh) 1pint 2cupsBlueberries(frozen) 10oz 1-1/2cupsBlueberries(canned) 14oz 1-1/2cupsBread 1slicefresh 1/2cupsoftcrumbsBread 1slicedry 1/3cupdrycrumbsBroccoli(fresh) 1lb 2cupschoppedBroccoli(frozen) 10oz 1-1/2cupschoppedBrusselssproutsfresh) 1lb 4cupsBrusselssproutsfrozen) 10oz 18to24sproutsBulghur 1lb;2-3/4cups 3-3/4cupscookedButterandmargarineregular)

1lb 2cups

Butterandmargarineregular)

1/4lbstick 1/2cup;8tbsp

Butterandmargarine(whipped)

1lb 3cups

Cabbage 1lb 3-1/2to4-1/2cupshredded;2cupscooked

Carrotsfresh,withouttops) 1lb 3cupschoppedorsliced;-1/2cupsshredded

Carrots(frozen) 1lb 2-1/2to3cupsslicedCarrots(canned) 16oz 2cupsslicedCauliflower(fresh) 1lb 1-1/2cupschoppedor

slicedCauliflower(frozen) 10oz 2cupschoppedorslicedCelery 1mediumstalk 1/2cupchoppedorslicedCheese(Blue) 4oz 1cupcrumbledCheese(Cheddar) 1lb 4cupsgratedorshreddedCheese(cottage) 16oz 2cupsCheese(cream) 3oz/8oz 6tbsp/1cupCherries(fresh) 1lb 2-1/2to3cupspittedCherries(frozen) 10oz 1cupCherries(canned) 1lb 1-1/2cupsChestnuts 35-40large 2-1/2cupspeeledChocolatewafers 18wafers 1cupcrumbsChocolate(chips) 6oz 1cupChocolate(squares) 8oz 8squares(1ozeach)Coconut(shredded) 1lb 5-2/3cupsCoffee(ground) 1lb 80tbsp;makes

40(6-oz)cupsCorn(fresh) 2mediumears 1cupkernelsCorn(frozen) 10oz 1-3/4cupskernelsCorncanned,creamstyle) 16to17oz 2cupsCorn(canned,wholekernel)

12oz 1-1/2cups

Cornmeal 1lb 3cupsuncookedCornmeal 1cup 4cupscookedCornstarch 1lb 3cupsCornsyruplightordark) 16floz 2cupsCrackers(seeGrahamCrackers;SodaCrackers)Cranberries(fresh) 12oz 3cupsCranberrysaucecanned) 1lb 1-2/3cupsCreamlight,half&half,ndsour)

1/2pint 1cup

Cream1/2pint(heavy,whipping)

1cup 2cupswhipped

Currants(dried) 1lb 3-1/4cupsDates 1lb 2cupsunpitted;2-3/4cupspittedand

choppedEggplant 1lb 3-4cupsdiced

Eggs,whole(extralarge) 1doz 3cups

Eggs,whole(large) 1doz 2-1/3cupsEggs,whole(medium) 1doz 2cupsEggs,whole(small) 1doz 1-3/4cupsEggwhites(extralarge) 1doz 1-3/4cupsEggwhites(large) 1doz 1-1/2cupsEggwhites(medium) 1doz 1-1/3cupsEggwhites(small) 1doz 1-1/4cupsEggyolks(extralarge) 1doz 1cupEggyolks(large) 1doz 7/8cupEggyolks(medium) 1doz 3/4cupEggyolks(small) 1doz 2/3cupFigs(fresh) 1lb 12mediumFigs(canned) 1lb 12to16Figs(dried) 1lb 3cupschoppedFilberts(seeHazelnuts)Flour,gluten 1lb 3cupssiftedFlour,rice 1lb 3-1/2cupssiftedFlour,rye 1lb 5cups;3-1/2cupssifted(light/dark)Flour(all-purpose,bread,self-rising)

1lb 3cupssifted

Flour(cake,pastry) 1lb 4-1/2to5cupssiftedFlour(whole-wheat) 1lb 3-1/2cupsunsiftedGelatin(unflavored) 1/4-ozpkg 1tbspgranulated;3-1/2(4”x9”)sheetsGrahamcrackers 15 1cupcrumbsGrapefruit(fresh) 1lb(1medium) 1-1/2cupssegments;2/3cupjuiceGrapefruit(frozen) 13-1/2oz 1-1/2cupssectionsGrapefruit(canned) 16oz 2cupssectionsGrapes(seeded) 1lb 2-1/2to3cupsGreens(fresh) 1lb 3cupscookedGreens(frozen) 10oz 1-1/2to2cupsGrits 1lb 3cupsGrits 1cup 3-1/3cupscookedHazelnuts(shelled,whole) 1lb 3-1/2cupsHerbs(chopped) 1tbspfresh 1tspdriedHominy(whole) 1lb 2-1/2cupsHominy(whole) 1cup 6-2/3cupscookedHoney 1lb 1-1/3cupsHorseradish(bottled) 1tbsp 1-1/2tspfreshlygratedIcecream,icemilk,andsherbet

1qt 4cups

Ketchup 16oz 1-2/3cups

Lard 1lb 2cupsLemons 1lb 4to6medium;1cupjuiceLemons 1medium 3tbspjuice;2to3tspzestLentils(dried) 1lb 2-1/4cups;5cupscookedLettuce 1lb 6cupspiecesLimes 1lb 6to8medium;1/2cupjuiceLimes 1medium 1to2tbspjuice;1tspzestMacaroni(1-inchpieces) 1lb 3-1/4cups;9cupscookedMaplesyrup 16floz 2cupsMargarine(seeButter)Marshmallows(large) 1lb about60Marshmallows(large) 1cup 6-7marshmallowsMarshmallows(miniature) 1cup 85marshmallowsMarshmallows(miniature) 10-1/2oz 400piecesMeat(ground) 1lb 2cupsuncookedMilk(whole,skim,orbuttermilk)

1qt 4cups

Milk(sweetenedcondensed)

15oz 1-1/3cups

Milk(evaporated,whole,orskim)

14-1/2oz 1-2/3cups;3-1/3cupsreconstituted

Milk(dry) 1lb 3-2/3cups;14cupsreconstitutedMixedvegetables(frozen) 10oz 2cups,cutMixedvegetables(canned) 16to17oz 2cups,cutMolasses 16oz 2cupsMushrooms(fresh) 1lb 5to6cupsslicedMushrooms(dried) 4oz 1lbfreshMushrooms(canned) 4oz 2/3cupslicedorchoppedNoodles(1-inchpieces) 1lb 6to8cups;8cupscookedNuts(seeindividualnames)Oats(rolled) 1lb 5cupsOats(rolled) 1cup 1-3/4cupscookedOil(corn,olive,peanut,safflower,etc.)

1qt 4cups

Okra(fresh) 1lb 2-1/4cupschoppedOkra(frozen) 10oz 1-1/4cupschoppedOkra(canned) 15-1/2oz 1-3/4cupschoppedOnions,green(fresh) 9(withtops) 1cupslicedOnions,white(fresh) 1lb 4mediumonions;2to2-1/2cups

choppedOnions,white(frozen) 12oz 3cupschoppedOranges(fresh) 1lb 3medium;1cupjuice

Oranges(fresh) 1medium 1/3cupjuice;about1to2tbspzestOranges,mandarin(cannedfruitandjuice)

11oz 1-1/4cups

Parsnips 1lb 4medium;2cupschoppedPasta(seeMacaroni;Noodles;Spaghetti)Peaches(fresh) 1lb 4medium;2-3/4cupssliced;2-1/2cups

choppedPeaches(frozen) 10oz 1-1/8cupsslicedandjuicePeaches(canned) 1lb 6to10halves;2cupsslicedPeaches(dried) 1lb 2-3/4cups;5-1/2cupscookedPeanuts(unshelled) 1-1/2lbs 1lbshelled3-1/2to4cupsPears(fresh) 1lb 3medium2cupsslicedPears(dried) 1lb 2-3/4cups;5-1/2cupscookedPeas,black-eyed(fresh) 1lb 2-1/3cupsPeas,black-eyed(frozen,cooked)

10oz 1-1/2cups

Peas,black-eyed(canned) 16oz 2cupsPeas,dried,split 1lb 2-1/4cups;5cupscookedPeas,green(fresh,inpod) 1lb 1cupshelledPeas,green(canned) 1lb 2cupsPeas,green(frozen) 10oz 2cupsPecans 1lb 4cupshalves;3-3/4cupschoppedPistachios 1lb 3-1/4to4cupsPlums(canned,whole) 1lb 6to83cupsslicedorchoppedPlums(fresh) 1lb 8to20;2cupspittedandquarteredPomegranate 1medium 1/2cupseedsPotatoes,sweet(fresh) 1lb 3medium;3-1/2to4cupschoppedor

slicedPotatoes,sweet(canned) 16to17oz 1-3/4to2cupsPotatoes,white 1lb 3medium;3-1/2to4cupschoppedor

sliced;2cupscookedandmashedPrunes(canned) 1lb 10to14prunesPrunes(dried) 1lb 2-1/2cups4to4-1/2cupscookedPumpkin(canned) 16to17oz 2cupsmashedPumpkin(fresh) 1lb 1cupcookedandmashedRadishes 1/2lb 1-2/3cupsslicedRaisins(seedless) 1lb 3cupsRaspberries 1/2pint scant1-1/2cupsRhubarb(fresh) 1lb 2cupschoppedandcookedRhubarb(frozen) 12oz 1-1/2cupschoppedandslicedRice(regular) 1cup 3cupscookedRice(converted) 1cup 3-1/2cupscookedRice(quick-cooking) 1cup 2cupscooked

Rice(brown) 1cup 4cupscookedRice(wild) 1cup 4cupscookedRutabaga 1lb 2-1/2cupscubedShortening,vegetable 1lb 2cupsSodacrackers(saltines) 28 1cupcrumbsSpaghetti(12-inchpieces) 1lb about7cupscookedSpinach(fresh) 1lb about10cupspieces;about1cup

cookedSpinach(frozen) 10oz 1-1/2cupsSpinach(canned) 15oz 2cupsSplitgreenpeas(seePeas,dried,split)Squash,summer(fresh) 1lb 3medium;2-1/2cupsslicedSquash,summer(frozen) 10oz 1-1/2cupsslicedSquash,winter(fresh) 1lb 1cupcookedandmashedSquash,winter(frozen) 12oz 1-1/2cupsStrawberries(fresh) 1pint 1-1/2to2cupsslicedStrawberries(frozen,slicedorhalved)

10oz 1cup

Strawberries(frozen,whole)

1lb 1-1/3cups

Sugar,brown(lightordark) 1lb 2-1/4cupspackedSugar,granulated 1lb 2cupsSugar,confectioners’ 1lb 3-1/2to4cupsunsifted;4-1/2cups

siftedTomatoes(fresh) 1lb 3medium;1-1/2cupschoppedTomatoes(canned) 14-1/2oz 1-3/4cupsTurnips 1lb 3mediumVanillawafers 22wafers 1cupcrumbsVegetables,mixed(seeMixedVegetables)Walnuts 1lb 3-3/4cupshalves;3-1/2cupschoppedWheatgerm 1lb 4cupsYeast,activedry 1/4-ozpkg 1scanttbsp;1.6ozcompressed,fresh

yeastYogurt 1/2pint 1cup

CommonMeasurements

1/2teaspoon 30drops1teaspoon 1/3tablespoonor60drops3teaspoons 1tablespoon1/2tablespoon 1-1/2teaspoons

1tablespoon 3teaspoonsor1/2fluidounce2tablespoons 1/8cupor1fluidounce3tablespoons 1-1/2fluidouncesor1jigger4tablespoons 1/4cupor2fluidounces5-1/3tablespoons 1/3cupor5tablespoons+1teaspoon8tablespoons 1/2cupor4fluidounces10-2/3tablespoons 2/3cupor10tablespoons+2teaspoons12tablespoons 3/4cupor6fluidounces16tablespoons 1cupor8fluidouncesor1/2pint1/8cup 2tablespoonsor1fluidounce1/4cup 4tablespoonsor2fluidounces1/3cup 5tablespoons+1teaspoon3/8cup 1/4cup+2tablespoons1/2cup 8tablespoonsor4fluidounces2/3cup 10tablespoonsplus2teaspoons5/8cup 1/2cup+2tablespoons3/4cup 12tablespoonsor6fluidounces7/8cup 3/4cup+2tablespoons1cup 16tablespoonsor1/2pintor8fluidounces2cups 1pintor16fluidounces1pint 2cupsor16fluidounces1quart 2pintsor4cupsor32fluidounces1gallon 4quartsor8pintsor16cupsor128fluidounces

MetricEquivalents

1/4teaspoon 1.23milliliters1/2teaspoon 2.46milliliters3/4teaspoon 3.70milliliters1teaspoon 4.93milliliters1-1/4teaspoons 6.16milliliters1-1/2teaspoons 7.39milliliters1-3/4teaspoons 8.63milliliters2teaspoons 9.86milliliters1tablespoon 14.79milliliters2tablespoons 29.57milliliters1/4cup 59.15milliliters1/2cup 118.30milliliters1cup 236.59milliliters2cupsor1pint 473.18milliliters3cups 709.77milliliters

4cupsor1quart 946.36milliliters4quartsor1gallon 3.78liters

Fahrenheit Celsius32°F 0°40° 4.4°50° 10°60° 15.6°70° 21.1°80° 26.7°90° 32.2°100° 37.8°110° 43.3°120° 48.9°130° 54.4°140° 60°150° 65.6°160° 71.1°170° 76.7°180° 82.2°190° 87.7°200° 93.3°212° 100°250° 121°300° 149°350° 177°400° 205°450° 233°500° 260°

Conversions

ConvertingtoMetric

Whenthisisknown Multiplyby TogetTeaspoons 4.93 milliliterstablespoons 14.79 milliliters

fluidounces 29.57 milliliterscups 236.59 milliliterscups 0.236 literspints 473.18 milliliterspints 0.473 litersquarts 946.36 millilitersquarts 0.946 litersgallons 3.785 litersounces 28.35 gramsPounds 0.454 kilogramsinches 2.54 centimeters

ConvertingfromMetric

Whenthisisknown Divideby TogetMilliliters 4.93 teaspoonsMilliliters 14.79 tablespoonsmilliliters 29.57 fluidouncesmilliliters 236.59 cupsliters 0.237 cupsmilliliters 473.18 pintsliters 0.473 pintsMilliliters 946.36 quartsliters 0.946 quartsliters 3.788 gallonsgrams 28.35 ouncesKilograms 0.454 poundsCentimeters 2.54 inches

FreezingGuidelines

Agoodwaytoeathealthyistocooklargerportionsandfreezesingleservingsforalaterdate.Useourguidebelowtodeterminetoideallengthoftimetokeepfoods in the freezer.Remember tokeepyour frozen foods at a steady0°Forbelow,andcheckfoodsafteryouhavethawedthemtomakesurefoodsdidnotgorancidorgetfreezerburn:

Casseroles 6months

Cheese,hard 3monthsCheese,soft 2weeksCookedmeatsandpork 3monthsCookedpoultry 1monthCookedpoultryinsauce 6monthsFruit,frozen 1yearIcecream 1monthSoups,stews,andchili 3monthsSeafood 3monthsTomato/gravysauces 6monthsVegetables,frozen 8months

A

Aaron,Hank,91Alcoholicbeverages,4Aldrin,Buzz,150Alfalfasprouts,141AlmondChickenSalad,59Almonds

seeNutsAmbrosia,217AmericanCancerSocietyGuidelinesonNutritionandPhysicalActivityfor

CancerPrevention,3–4AngelHairVegetableMedley,124Appetizers

BakedChickenFingers,24BlackBeanDip,18ChickenPuffs,25Crab-CucumberSlices,23Crab-StuffedCherryTomatoes,21DilledSalmonMousse,23EasySpinachDip,16FreshVegetableswithDillCucumberDip,18GingerSteakRumaki,24Guacamole,17HealthySpinachDip,16HotFruitKabobs,26Hummus,17Mozzarella-VegetableCanapes,26OrientalShrimp,20OrientalSpinachSoup,29OystersRockefeller,22PolynesianCrab,22SalmonSliceswithLimeJuiceandBasil,19ScallopCeviche,20StuffedMushroomCaps,25TastyTunaDip,19TunaCheeseSoufflés,21

seealsoRelishesandSalsasAppleandCranberryAcornSquash,178AppleCranberryRelish,164AppleCrumblePie,212Apples

AppleandCranberryAcornSquash,178AppleCranberryRelish,164AppleCrumblePie,212Chicken-AppleSauté,79

SweetPotatoeswithApples,174Artichokehearts,95Asparagus

AsparagusandPeaSoup,35OrangeAsparagusZiti,125SpicedAsparagusVinaigrette,189

AsparagusandPeaSoup,35AvocadoRolls,141Avocados

AvocadoRolls,141

B

BakedChickenFingers,24BakedPotatoChunkswithGarlic,181BakedSalmonwithCarrot-ZucchiniStuffing,97Bambooshoots,177BananaBread,217Bananas

BananaBread,217BestBananaPudding,225Pineapple-BananaMilkShake,226

Barfield,Jesse,36BeanandBasilSoup,41Beans

barley,30,36BeanandBasilSoup,41black,18,36,40,54,58,157BlackBeanDip,18BlackBean,Rice,andChickenSalad,54BlackBeanSoup,40BlackBeansandRice,195garbanzo,17,36,59,115,156GarbanzoBeanSalad,59GreatNorthern,58,150green,29,41–42,46,57,151,182HeartyRedBeansandRiceCasserole,162Hummus,17kidney,61,160lentils,36lima,36MarinatedBlackBeanSalad,58MarketDaySoup,36navy,36pinto,36QuickGreenBeanBake,182red,36,162ThreeBeanCasserole,194

white,33,38,56,167WhiteBeanandSpinachSoup,38WhiteBean,RedOnion,andTomatoSalad,56WinterSoup,33seealsoPeas

BeefBeefStuffedPeppers,115BeefwithBroccoli,109CubanBeefPot,106FreshBeefStewwithVegetables,159Ginger-OrangeBeef,108GingerSteakRumaki,24ItalianBeefStew,158lean,6,7,9Lee’sLiverandOnions,111MarinatedBeefandPastaSalad,56PortugueseBeefRolls,114SaladBurgersontheGrill,115SavoryPepperSteak,108SteakStir-Fry,107StuffedShellswithBeefandTomatoSauce,120substitutionsfor,6,7VenetianLiver,109

BeefStuffedPeppers,115BeefwithBroccoli,109Beets,39Begley,Ed,Jr.,103BestBananaPudding,225BlackBeanDip,18BlackBean,Rice,andChickenSalad,54BlackBeanSoup,40BlackBeansandRice,195Black-EyedPeasVinaigrette,55Blueberries,218BlueberryPeachCrisp,218BoardroomChili,156Boitano,Brian,156Borscht,39BourbonOrangeSweetPotatoes,174

BowtiePastaPortobello,120BrazilianRice,198BreadsandRolls

BananaBread,217Corn-RyeBread,201CornSpoonPudding,193Cornbread,201EnglishMuffinLoaves,202Focaccia,202HerbedFrenchBread,200Old-FashionedOatmealBread,203PumpkinOatMuffins,204SweetMonkeyBread,205SweetPotatoBiscuits,203tortillas,81TraditionalScones,204TunaCheeseSoufflés,21wholewheat,5Whole-WheatRolls,205

BroccoliBeefwithBroccoli,109Broccoli-NoodleCasserole,192BroccoliPastaSalad,45BroccoliQuiche,139Broccoli-StuffedShells,133Broccoli-VegetableSalad,45CreamofBroccoliSoup,41Lemon-BroccoliSalad,44MandarinOrangeChickenwithBroccoli,68Stir-FriedSesameBroccoli,188Tender-CrispBroccoliandCarrots,189TraditionalBroccoliSalad,44VermicelliwithBroccoli,131

Broccoli-NoodleCasserole,192BroccoliPastaSalad,45BroccoliQuiche,139Broccoli-StuffedShells,133Broccoli-VegetableSalad,45Brown,Les,141

BrownRicePilaf,196Browner,Ross,85Brusselssprouts

CurriedBrusselsSprouts,187HerbedBrusselsSproutsandCarrots,188WildRiceandBrusselsSprouts,196

Butter,7,9ButtermilkChocolateDrops,223ButternutSquashwithGingerandLemon,176

C

CabbageCabbageandGreens,177CabbageStew,153Chicken-CabbageSoup,37ColeslawDijon,49DilledCabbage,185IndianColeslaw,186napa,50NapaOrientalSlaw,50PurpleCabbage,187SimpleCabbageStew,152VegetarianCabbageRollswithBrownRice,143

CabbageandGreens,177CabbageStew,153Calories,5,7,8,9CancerPrevention,3–14

andalcoholconsumption,4andtheAmericanCancerSocietyGuidelinesonNutritionandPhysicalActivity,3–4andphysicalactivity,4,9andweightcontrol,4

CantaloupeIce,214CantaloupesCantaloupeIce,214CaribbeanChili,157CarrotandOrangeSalad,52Carrots

BakedSalmonwithCarrot-ZucchiniStuffing,97CarrotandOrangeSalad,52CarrotswithHerbs,184CurriedCarrotSoup,37DilledCarrotSalad,51HerbedBrusselsSproutsandCarrots,188LemonGingerCarrots,184MarinatedCarrots,183

MashedCarrotsandTurnip,183Oatmeal-CarrotBars,218ScrumptiousCarrotCake,216Tender-CrispBroccoliandCarrots,189

CarrotswithHerbs,184Carruthers,Peter,128Cauliflower

TurkeyBreastwithLemonandCauliflower,86CauliflowerQuiche,139Cheese

cheddar,98,101,139,140,192,194Colby,13ColdPastaPrimavera,126cottage,16,19,23,37,40,54,60,121,123,129,139,142,180,192,215cream,201,216,224feta,128Jack,138Longhorn,138MontereyJack,138mozzarella,25–26,31,64,98,121–123,136,139,142–143,160,180,182Parmesan,21,41,53,55,70,120–124,126–127,129–130,133,136–137,142,173,175,180,198,202ricotta,121–122,125,133,221,223–224Romano,98substitutionsfor,6,7Swiss,193

CheeseandSpinachManicotti,125CheeseLasagna,121CherryTomatoeswithParsleyandGarlic,46ChewyChocolateBrownies,222ChickenandBeanTureen,150ChickenandFreshVegetableSauté,74Chicken-AppleSauté,79Chicken-CabbageSoup,37ChickenGumbo,152ChickenPicatta,80ChickenPuffs,25

ChickenSaladSupreme,61ChickenSaladwithMelon,60ChickenScaloppine,82ChickenStew,155ChickenSukiyaki,75ChickenTeriyaki,72Chicken-VegetableStir-Fry,76ChickenwithGrapesandMushrooms,78ChickenwithMushroomsandYogurt,71ChickenwithPastaandSnowPeas,82ChickenYucatán,77ChilesDave’sSpecialSalsa,166GreenChileRiceCasserole,138ChiliandStews

BoardroomChili,156CabbageStew,153CaribbeanChili,157ChickenandBeanTureen,150ChickenGumbo,152ChickenStew,155FreshBeefStewwithVegetables,159GardenChili,160HeartyRedBeansandRiceCasserole,162HooksHotHollywoodChili,161ItalianBeefStew,158NewOrleansJambalayaStew,155SeafoodGumbo,154SimpleCabbageStew,152VegetableMedleyStew,159VegetableStew,151seealsoEntrees

ChilledFreshTomatoSoup,28ChilledFruitSalad,219ChilledMelonBisque,32ChilledSpinachBorscht,39ChineseChicken-NoodleSoup,34ChineseMeatlessBalls,144ChinesePorkandVegetables,112

ChineseShrimp,92Chocolate

ButtermilkChocolateDrops,223ChewyChocolateBrownies,222ChocolateMousse,221CreamyChocolateCheesecake,224KahluaChocolateMousse,222Tiramisu,223seealsoDesserts

ChocolateMousse,221ChunkySweetandSourSauce,168Coconuts,217Coffee,223ColdPastaPrimavera,126ColeslawDijon,49Collardgreens,177ColorfulPastaSalad,55Commonmeasurements,238–241ConversionCharts,240–241Corn

Corn-RyeBread,201CornSpoonPudding,193Cornbread,201HerbedCornontheCob,185

Corn-RyeBread,201CornSpoonPudding,193Cornbread,201CornishGameHenswithSpicyRice,84Cowgill,David,166Crab-CucumberSlices,23Crab-StuffedCherryTomatoes,21Cranberries

AppleandCranberryAcornSquash,178AppleCranberryRelish,164

CreamMockSourCream,40sour,substitutionsfor,6,7,40whipping,substitutionsfor,6

CreamofBroccoliSoup,41

CreamedSpinachBake,175CreamyChocolateCheesecake,224CreamyFettuciniwithSun-DriedTomatoes,130CreamyPastawithVegetables,129CreoleChicken,70CreolePorkChops,110CrispyHerbedChicken,83CubanBeefPot,106Cucumbers

Crab-CucumberSlices,23FreshVegetableswithDillCucumberDip,18

CurriedBrusselsSprouts,187CurriedCarrotSoup,37CurriedWinterSquashSoup,34

D

Danson,Ted,81Dates,220Dave’sSpecialSalsa,166Desserts

Ambrosia,217AppleCrumblePie,212BananaBread,217BestBananaPudding,225BlueberryPeachCrisp,218ButtermilkChocolateDrops,223CantaloupeIce,214ChewyChocolateBrownies,222ChilledFruitSalad,219ChocolateMousse,221CreamyChocolateCheesecake,224HoneyFruitSquares,220KahluaChocolateMousse,222KeyLimeYogurtPie,212LightOrangeCheesecake,215LusciousLemonBars,208No-BakeBars,220Oatmeal-CarrotBars,218OrangesMarsala,216PearsHélène,213Pineapple-BananaMilkShake,226Pineapple-OrangeBars,221Pineapple-OrangeSlush,211RaspberryYogurtSmoothie,211ScrumptiousCarrotCake,216SophisticatedStrawberries,208Strawberry-LemonMousse,209SummerStrawberryShortcake,209SweetNectarines,210TapiocaFruitPudding,226Tiramisu,223

VeryBerryCardinal,210seealsoChocolate;Fruits

Dillard-Toone,Peggy,186DilledCabbage,185DilledCarrotSalad,51DilledSalmonMousse,23Dips

seeAppetizersDressings,45–46,48,65

E

EasyMicrowaveVegetables,170EasySpinachDip,16Eggplant

EggplantParmesan,142EggplantSalsa,165StuffedEggplant,140

EggplantParmesan,142EggplantSalsa,165EnglishMuffinLoaves,202Entrees

AngelHairVegetableMedley,124BakedSalmonwithCarrot-ZucchiniStuffing,97BeefStuffedPeppers,115BeefwithBroccoli,109BowtiePastaPortobello,120Broccoli-StuffedShells,133CheeseandSpinachManicotti,125CheeseLasagna,121ChickenandFreshVegetableSauté,74Chicken-AppleSauté,79ChickenPicatta,80ChickenScaloppine,82ChickenSukiyaki,75ChickenTeriyaki,72Chicken-VegetableStir-Fry,76ChickenwithGrapesandMushrooms,78ChickenwithMushroomsandYogurt,71ChickenwithPastaandSnowPeas,82ChickenYucatán,77ChinesePorkandVegetables,112ChineseShrimp,92ColdPastaPrimavera,126CornishGameHenswithSpicyRice,84CreamyFettuciniwithSunDriedTomatoes,130

CreamyPastawithVegetables,129CreoleChicken,70CreolePorkChops,110CrispyHerbedChicken,83CubanBeefPot,106FilletofSolewithDillSauce,94FishFilletsFlorentine,101FlounderCreole,104FreshSoleFillets,94FruitedChickenBreasts,75Ginger-OrangeBeef,108GingerOrangeChicken,71GlazedCornishHens,83GrecianFish,98GrilledMonkfish,102Herb-BakedChicken,79Honey-MustardRotiniandTuna,127LambwithFineHerbs,113Lee’sLiverandOnions,111LemonBarbecuedShrimp,90LemonGarlicBroiledShrimp,91LemonSoleFillets,96LemonSpikedChicken,72LinguinewithShrimp,132LinguinewithTomato,Basil,andCapers,132MandarinOrangeChickenwithBroccoli,68MarinaraSauce,121MicrowaveFishFillets,102NewOrleansCatfish,103OrangeAsparagusZiti,125OrangeChicken,69PaprikaChicken,80Parmesan-YogurtChicken,70PastawithClamSauce,127PastawithPeppersandParmesan,126Patrick’sCoqauVin,73PeachyChicken,78PoachedSnapper,100PortugueseBeefRolls,114

QuickPineappleChicken,69RedSnapperinFoil,100Rhea’sFavoriteTurkeyBurgers,87SaladBurgersontheGrill,115SavoryPepperSteak,108ScallopsFlorentine,101SeafoodAuGratin,98SeafoodCasserole,97ShrimpCacciatore,92ShrimpCreole,93ShrimpDijon,90ShrimpPierre,99SolewithFreshTomatoSauce,95SolewithTomatoes,95SpaghettiwithSpinachandMushrooms,124SteakStir-Fry,107StuffedShellswithBeefandTomatoSauce,120SummerPastawithFeta,128SwordfishSteaksinLime-SoyMarinade,96TangyTurkeyMeatloaf,88TarragonChicken,74TeriyakiFlounder,104Tex/MexChickenFajitas,81TomatoBasilFettuccini,129TurkeyBreastwithLemonandCauliflower,86TurkeyLasagna,123TurkeyPolynesian,85VegetableLasagna,122VenetianLiver,109VermicelliwithBroccoli,131seealsoChiliandStews;MeatlessEntrees

ExerciseSeePhysicalactivity

F

Fat,dietary,6–7,9lowering,6,7monounsaturated,6–7polyunsaturated,6–7saturated,6–7trans,6–7

Fat-FreeTartarSauce,168Fiber,5,9FilletofSolewithDillSauce,94Fish

seeSeafoodFishFilletsFlorentine,101FlounderCreole,104Focaccia,202Fox,Vivica,53FreezingGuidelines,241FrenchOnionSoup,31FreshBeefStewwithVegetables,159FreshSoleFillets,94FreshSpringVegetableSoup,42FreshStir-FryMélange,172FreshVegetableswithDillCucumberDip,18FruitedChickenBreasts,75Fruits,4–5,9,216

apples,26,34,49,60,75,79,164,174,178,197,212,216–217AppleandCranberryAcornSquash,178AppleCranberryRelish,164apricots,84,204,219bananas,26,64,217,225–226blueberries,218cantaloupes,214,219ChewyChocolateBrownies,222ChilledFruitSalad,219coconuts,217cranberries,164,178,204

dates,220grapefruits,26,47grapes,49,59–61,64,71,78,219HotFruitKabobs,26lemons,17,64–65,72,90–91,100–102,110,141,176,178,197,208–209limes,96,165,212mangos,168melons,60,64,219nectarines,94,210oranges,52,68–69,71,77,108,125,164,174,178,182,184,210–211,215–217,219,221,226papayas,219peaches,64,78,167,218pears,213pineapples,26,69,79,85,88,167,211,217,221,226plums,165prunes,220raisins,52,84,106,197,204,218,220raspberries,210–211,226RaspberryYogurtSmoothie,211SophisticatedStrawberries,208strawberries,208–210,221,224,226SummerFruitSaladwithMozzarellaCheese,64TraditionalScones,204seealsoDesserts

G

GarbanzoBeanSalad,59GardenChili,160GardenRatatouille,170Gazpacho,35GeorgiaSouthernOkraandTomatoes,176Ginger

ButternutSquashwithGingerandLemon,176Ginger-OrangeBeef,108GingerOrangeChicken,71GingerSteakRumaki,24LemonGingerCarrots,184

Ginger-OrangeBeef,108GingerOrangeChicken,71GingerSteakRumaki,24Grains,5

bulgur,63,157MiddleEastBulgurSalad,63Oatmeal-CarrotBars,218oats,218Old-FashionedOatmealBread,203

GrapefruitsSpinachandGrapefruitSalad,47

GrapesChickenwithGrapesandMushrooms,78

GrecianFish,98GreekZucchini,171GreenChileRiceCasserole,138GrilledMonkfish,102Guacamole,17

H

Haden,Pat,214HarvestRice,197Harvey,Steve,107HealthyHashBrowns,181HealthySpinachDip,16HeartyMinestrone,30HeartyRedBeansandRiceCasserole,162Herb-BakedChicken,79HerbedBrusselsSproutsandCarrots,188HerbedCornontheCob,185HerbedFrenchBread,200HickorySmokedBarbecueTofuRibs,144HoneyFruitSquares,220Honey-MustardRotiniandTuna,127HooksHotHollywoodChili,161Hooks,Robert,161HotFruitKabobs,26Hummus,17

I

IndianColeslaw,186IngredientEquivalents,228–238ItalianBeefStew,158

J

JulienneVegetableSaladwithLemonDressing,46

K

KahluaChocolateMousse,222Kellerman,Sally,48Kerns,Joanna,73KeyLimeYogurtPie,212Kirsch,26

L

Lama,Tony,138LambwithFineHerbs,113Leeks

PotatoandLeekSoup,32Lee’sLiverandOnions,111LemonBarbecuedShrimp,90Lemon-BroccoliSalad,44LemonDressing,46LemonGarlicBroiledShrimp,91LemonGingerCarrots,184LemonPilaf,197LemonSoleFillets,96LemonSpikedChicken,72Lemons

ButternutSquashwithGingerandLemon,176LemonBarbecuedShrimp,90LemonGarlicBroiledShrimp,91LemonPilaf,197LemonSpikedChicken,72LusciousLemonBars,208Strawberry-LemonMousse,209

LightOrangeCheesecake,215LightlyStuffedPotatoes,180Limes

KeyLimeYogurtPie,212SwordfishSteaksinLime-SoyMarinade,96

LinguinewithShrimp,132LinguinewithTomato,Basil,andCapers,132low-fatWaldorfSalad,49Lunden,Joan,77LusciousLemonBars,208

M

Majors,Lee,111MandarinOrangeChickenwithBroccoli,68Mangos,168Margarine,6,7MarinaraSauce,121MarinatedBeefandPastaSalad,56MarinatedBlackBeanSalad,58MarinatedCarrots,183MarketDaySoup,36MashedCarrotsandTurnip,183MashedPotatoeswithOnions,180Mayonnaisesubstitutionsfor,7Measurements,common,238–241MeatlessEntrees

AvocadoRolls,141BroccoliQuiche,139CauliflowerQuiche,139ChineseMeatlessBalls,144EggplantParmesan,142GreenChileRiceCasserole,138HickorySmokedBarbecueTofuRibs,145MarinaraSauce,121MixedVegetableCurry,147NewAgePizza,136RatatouillePizza,136SesameKebobs,147StuffedEggplant,140StuffedPeppers,140ThanksgivingTofuTurkeyandStuffing,145tofu,144–145,147VegetableStrata,137VegetarianCabbageRollswithBrownRice,143seealsoEntrees;Pastas

Meats

lamb,113loweringfatcontentin,7,9sausage,36seealsoBeef;Pork

MelonsChickenSaladwithMelon,60MetricMeasurements,239–241MexicanChickenSalad,61MicrowaveFishFillets,102MicrowaveGardenTrio,171MiddleEastBulgurSalad,63Milkwhole,substitutionsfor,7Miller-Palmore,Debbie,123MinestroneSalad,58MixedVegetableCurry,146MockSourCream,40MoscowBorscht,39Moses,Edwin,113Mozzarella-VegetableCanapes,26Mushrooms

ChickenwithGrapesandMushrooms,78ChickenwithMushroomsandYogurt,71SpaghettiwithSpinachandMushrooms,124Spinach-MushroomSalad,47StuffedMushroomCaps,25

N

NapaOrientalSlaw,50Nectarines

FreshSoleFillets,94SweetNectarines,210

NewAgePizza,136NewEnglandSeafoodChowder,33NewOrleansCatfish,103NewOrleansJambalayaStew,155NewPotatoSalad,54No-BakeBars,220Nuts

AlmondChickenSalad,59substitutionsfor,6

O

Oatmeal-CarrotBars,218Oils

substitutionsfor,7Okra

GeorgiaSouthernOkraandTomatoes,176Old-FashionedOatmealBread,203OldFashionedRiceSalad,62Onions

FrenchOnionSoup,31Lee’sLiverandOnions,111

OrangeAsparagusZiti,125OrangeChicken,69OrangeSalad,52Oranges

CarrotandOrangeSalad,52Ginger-OrangeBeef,108GingerOrangeChicken,71LightOrangeCheesecake,215MandarinOrangeChickenwithBroccoli,68OrangeAsparagusZiti,125OrangeChicken,69OrangeSalad,52OrangesMarsala,216ParsnipsinOrangeSauce,182Pineapple-OrangeBars,221Pineapple-OrangeSlush,211

OrangesMarsala,216OrientalShrimp,20OrientalSnowPeaStir-Fry,177OrientalSpinachSoup,29OvenFrenchFries,179OystersRockefeller,22

P

Papayas,219PaprikaChicken,80Parmesan-YogurtChicken,70ParsleyPotatoes,179ParsnipsinOrangeSauce,182PastawithClamSauce,127PastawithPeppersandParmesan,126Pastas

AngelHairVegetableMedley,124BowtiePastaPortobello,120Broccoli-NoodleCasserole,192BroccoliPastaSalad,45Broccoli-StuffedShells,133CheeseandSpinachManicotti,125CheeseLasagna,121ChickenwithPastaandSnowPeas,82ChineseChicken-NoodleSoup,34ColdPastaPrimavera,126ColorfulPastaSalad,55CreamyFettuciniwithSun-DriedTomatoes,130CreamyPastawithVegetables,129Honey-MustardRotiniandTuna,127LinguinewithShrimp,132LinguinewithTomato,Basil,andCapers,132MarinaraSauce,121MarinatedBeefandPastaSalad,56MinestroneSalad,58OrangeAsparagusZiti,125PaprikaChicken,80PastawithClamSauce,127PastawithPeppersandParmesan,126SpaghettiwithSpinachandMushrooms,124StuffedShellswithBeefandTomatoSauce,120SummerPastawithFeta,128TomatoBasilFettuccini,129

TunaPastaSalad,63TurkeyLasagna,123typesof,118–119VegetableLasagna,122VegetableSoupwithPasta,29VermicelliwithBroccoli,131WinterSoup,33seealsoEntrees;MeatlessEntrees

Patrick’sCoqauVin,73Peaches

BlueberryPeachCrisp,218PeachyChicken,78Pineapple,Peach,andJalapeñoSalsa,167

PeachyChicken,78Peanutbutter,220PearsHélène,213Peas

AsparagusandPeaSoup,35ChickenwithPastaandSnowPeas,82OrientalSnowPeaStir-Fry,177SplitPeaandBarleySoup,30SplitPeaSoup,31Turnip,Turkey,andPeaSoup,38WildRiceandBlack-EyedPeaSalad,62seealsoBeans

PeppersBeefStuffedPeppers,115PastawithPeppersandParmesan,126StuffedPeppers,140

PerfectCaesarSalad,53Perlman,Rhea,87Physicalactivity,4,9Pineapple-BananaMilkShake,226Pineapple-OrangeBars,221Pineapple-OrangeSlush,211Pineapple,Peach,andJalapeñoSalsa,167Pineapples

Pineapple-BananaMilkShake,226Pineapple-OrangeBars,221

Pineapple-OrangeSlush,211Pineapple,Peach,andJalapeñoSalsa,167QuickPineappleChicken,69

Plums,165PoachedSnapper,100PolynesianCrab,22Pork

BlackBeansandRice,195ChinesePorkandVegetables,112CreolePorkChops,110HeartyRedBeansandRiceCasserole,162lean,6–7MarketDaySoup,36SplitPeaandBarleySoup,30SplitPeaSoup,31

Portionsizes,7,8PortugueseBeefRolls,114PotatoandLeekSoup,32Potatoes

BakedPotatoChunkswithGarlic,181BourbonOrangeSweetPotatoes,174HealthyHashBrowns,181LightlyStuffedPotatoes,180MashedPotatoeswithOnions,180NewPotatoSalad,54OvenFrenchFries,179ParsleyPotatoes,179PotatoandLeekSoup,32sweet,174,203SweetPotatoBiscuits,203SweetPotatoeswithApples,174Twice-BakedSpinachPotatoes,178seealsoYams

Prunes,220PumpkinOatMuffins,204PumpkinsPumpkinOatMuffins,204PurpleCabbage,187

Q

QuickGreenBeanBake,182QuickPineappleChicken,69

R

Radishes,42RaspberriesRaspberryYogurtSmoothie,211RaspberryYogurtSmoothie,211RatatouillePizza,136Ratzenberger,John,99RedSnapperinFoil,100RelishesandSalsas

AppleCranberryRelish,164ChunkySweetandSourSauce,168Dave’sSpecialSalsa,166EggplantSalsa,165Fat-FreeTartarSauce,168Pineapple,Peach,andJalapeñoSalsa,167Sun-DriedTomatoDip,167SweetCornRelish,164TangyPlumRelish,165seealsoAppetizers

Rhea’sFavoriteTurkeyBurgers,87Ribeiro,Alfonso,219Rice

BlackBean,Rice,andChickenSalad,54BlackBeansandRice,195BrazilianRice,198BrownRicePilaf,196GreenChileRiceCasserole,138HarvestRice,197HeartyRedBeansandRiceCasserole,162OldFashionedRiceSalad,62RisottoPrimavera,198ShrimpFriedRice,194TurkishTomatoesandRice,195VegetarianCabbageRollswithBrownRice,143WildRiceandBlack-EyedPeaSalad,62WildRiceandBrusselsSprouts,196

WildRiceSalad,65RisottoPrimavera,198

S

SaladBurgersontheGrill,115SaladNiçoise,57Salads

AlmondChickenSalad,59BlackBean,RiceandChickenSalad,54Black-EyedPeasVinaigrette,55BroccoliPastaSalad,45Broccoli-VegetableSalad,45CarrotandOrangeSalad,52CherryTomatoeswithParsleyandGarlic,46ChickenSaladSupreme,61ChickenSaladwithMelon,60ColeslawDijon,49ColorfulPastaSalad,55DilledCarrotSalad,51dressings,45–46,48GarbanzoBeanSalad,59Lemon-BroccoliSalad,44LemonDressing,46low-fatWaldorfSalad,49MarinatedBeefandPastaSalad,56MarinatedBlackBeanSalad,58MexicanChickenSalad,61MiddleEastBulgurSalad,63MinestroneSalad,58NapaOrientalSlaw,50NewPotatoSalad,54OldFashionedRiceSalad,62OrangeSalad,52PerfectCaesarSalad,53SaladNiçoise,57SpinachandGrapefruitSalad,47Spinach-MushroomSalad,47SpinachSaladSupreme,48SpringtimeChickenSalad,60

SummerFruitSaladwithMozzarellaCheese,64SummertimeShrimpSalad,64TraditionalBroccoliSalad,44TunaPastaSalad,63WhiteBean,RedOnion,andTomatoSalad,56WildRiceandBlack-EyedPeaSalad,62WildRiceSalad,65YogurtTomatoSalad,50

SalmonBakedSalmonwithCarrot-ZucchiniStuffing,97DilledSalmonMousse,23SalmonSliceswithLimeJuiceandBasil,19

SalmonSliceswithLimeJuiceandBasil,19Salsa

seeRelishesandSalsasSausage,36SavoryPepperSteak,108ScallopCeviche,20ScallopsFlorentine,101ScrumptiousCarrotCake,216Seafood,7

BakedSalmonwithCarrot-ZucchiniStuffing,97catfish,98,103ChineseShrimp,92clams,127,161crab,21–23,97–98,154Crab-CucumberSlices,23Crab-StuffedCherryTomatoes,21crawfish,98DilledSalmonMousse,23FilletofSolewithDillSauce,94FishFilletsFlorentine,101flounder,104FlounderCreole,104FreshSoleFillets,94GrecianFish,98GrilledMonkfish,102grouper,98Honey-MustardRotiniandTuna,127

HooksHotHollywoodChili,161LemonBarbecuedShrimp,90LemonGarlicBroiledShrimp,91LemonSoleFillets,96LinguinewithShrimp,132MicrowaveFishFillets,102monkfish,102NewEnglandSeafoodChowder,33NewOrleansCatfish,103OrangeAsparagusZiti,125OrientalShrimp,20oysters,22OystersRockefeller,22PoachedSnapper,100PolynesianCrab,22RedSnapperinFoil,100SaladNiçoise,57salmon,19,23,97SalmonSliceswithLimeJuiceandBasil,19ScallopCeviche,20scallops,20,101ScallopsFlorentine,101SeafoodAuGratin,98SeafoodCasserole,97SeafoodGumbo,154shrimp,20,64,90–92,97–99,125,132,154,194ShrimpCacciatore,92ShrimpCreole,93ShrimpDijon,90ShrimpFriedRice,194ShrimpPierre,99snapper,98,100sole,94–96,104SolewithFreshTomatoSauce,95SolewithTomatoes,95SummertimeShrimpSalad,64swordfish,96SwordfishSteaksinLime-SoyMarinade,96TastyTunaDip,19

TeriyakiFlounder,104tuna,19,21,57,127TunaCheeseSoufflés,21TunaPastaSalad,63

SeafoodAuGratin,98SeafoodCasserole,97SeafoodGumbo,154SesameKebobs,147Shoppinglist,10–11ShrimpCacciatore,92ShrimpCreole,93ShrimpDijon,90ShrimpFriedRice,194ShrimpPierre,99SideDishes

BlackBeansandRice,195BrazilianRice,198Broccoli-NoodleCasserole,192BrownRicePilaf,196CornSpoonPudding,193HarvestRice,197LemonPilaf,197RisottoPrimavera,198ShrimpFriedRice,194ThreeBeanCasserole,194TurkishTomatoesandRice,195WildRiceandBrusselsSprouts,196

SimpleCabbageStew,152Simpson,Shayla,225SolewithFreshTomatoSauce,95SolewithTomatoes,95SophisticatedStrawberries,208Soups

AsparagusandPeaSoup,35BeanandBasilSoup,41BlackBeanSoup,40Chicken-CabbageSoup,37ChilledFreshTomatoSoup,28ChilledMelonBisque,32

ChilledSpinachBorscht,39ChineseChicken-NoodleSoup,34CreamofBroccoliSoup,41CurriedCarrotSoup,37CurriedWinterSquashSoup,34FrenchOnionSoup,31FreshSpringVegetableSoup,42Gazpacho,35HeartyMinestrone,30MarketDaySoup,36MockSourCream,40MoscowBorscht,39NewEnglandSeafoodChowder,33OrientalSpinachSoup,29PotatoandLeekSoup,32SplitPeaandBarleySoup,30SplitPeaSoup,31substitutionsfor,13Tomato-ZucchiniSoup,28Turnip,Turkey,andPeaSoup,38VegetableSoupwithPasta,29WhiteBeanandSpinachSoup,38WinterSoup,33

SpaghettiwithSpinachandMushrooms,124SpicedAsparagusVinaigrette,189Spices,7Spinach

CheeseandSpinachManicotti,125ChilledSpinachBorscht,39CreamedSpinachBake,175EasySpinachDip,16FishFilletsFlorentine,101HealthySpinachDip,16OrientalSpinachSoup,29ScallopsFlorentine,101SpaghettiwithSpinachandMushrooms,124SpinachandGrapefruitSalad,47Spinach-MushroomSalad,47SpinachSaladSupreme,48

TomatoesFlorentine,173Twice-BakedSpinachPotatoes,178WhiteBeanandSpinachSoup,38

SpinachandGrapefruitSalad,47Spinach-MushroomSalad,47SpinachRockefeller,175SpinachSaladSupreme,48SplitPeaandBarleySoup,30SplitPeaSoup,31SpringtimeChickenSalad,60Squash

AppleandCranberryAcornSquash,178ButternutSquashwithGingerandLemon,176CurriedWinterSquashSoup,34

SteakStir-Fry,107SteamedVegetables,172Steenburgen,Mary,193Stir-FriedSesameBroccoli,188Strawberries

SophisticatedStrawberries,208Strawberry-LemonMousse,209SummerStrawberryShortcake,209

Strawberry-LemonMousse,209StuffedEggplant,140StuffedMushroomCaps,25StuffedPeppers,140StuffedShellswithBeefandTomatoSauce,120Substitutions,recipe,6,7,9SummerFruitSaladwithMozzarellaCheese,64SummerPastawithFeta,128SummerStrawberryShortcake,209SummertimeShrimpSalad,64Sun-DriedTomatoDip,167Supplements,4SweetCornRelish,164SweetMonkeyBread,205SweetNectarines,210SweetPotatoBiscuits,203Sweetpotatoes

seeYamsSweetPotatoeswithApples,174SwordfishSteaksinLime-SoyMarinade,96

T

Tahini,17TangyPlumRelish,165TangyTurkeyMeatloaf,88TapiocaFruitPudding,226TarragonChicken,74TastyTunaDip,19Temperatureconversions,239–240Tender-CrispBroccoliandCarrots,189TeriyakiFlounder,104Tex/MexChickenFajitas,81ThanksgivingTofuTurkeyandStuffing,145ThreeBeanCasserole,194Tiramisu,223Tofu

HickorySmokedBarbecueTofuRibs,144ThanksgivingTofuTurkeyandStuffing,145

TomatoBasilFettuccini,129TomatoWedgesProvençal,173Tomato-ZucchiniSoup,28Tomatoes

CherryTomatoeswithParsleyandGarlic,46ChilledFreshTomatoSoup,28Crab-StuffedCherryTomatoes,21CreamyFettuciniwithSunDriedTomatoes,130GeorgiaSouthernOkraandTomatoes,176LinguinewithTomato,Basil,andCapers,132MarinaraSauce,121NewAgePizza,136RatatouillePizza,136SolewithFreshTomatoSauce,95SolewithTomatoes,95StuffedShellswithBeefandTomatoSauce,120Sun-DriedTomatoDip,167TomatoBasilFettuccini,129

Tomato-ZucchiniSoup,28TomatoesFlorentine,173TurkishTomatoesandRice,195WhiteBean,RedOnion,andTomatoSalad,56YogurtTomatoSalad,50

TomatoesFlorentine,173TraditionalBroccoliSalad,44TraditionalScones,204Tuna

Honey-MustardRotiniandTuna,127TastyTunaDip,19TunaCheeseSoufflés,21TunaPastaSalad,63seealsoSeafood

TunaCheeseSoufflés,21TunaPastaSalad,63Turkey

seePoultryTurkeyBreastwithLemonandCauliflower,86TurkeyLasagna,123TurkeyPolynesian,85TurkishTomatoesandRice,195Turnip,Turkey,andPeaSoup,38Turnips

MashedCarrotsandTurnip,183Turnip,Turkey,andPeaSoup,38

Twice-BakedSpinachPotatoes,178

V

Vaughn,Lyn,93VegetableLasagna,122VegetableMedleyStew,159VegetableSoupwithPasta,29VegetableStew,151VegetableStrata,137Vegetables,4–5,9

AppleandCranberryAcornSquash,178artichokehearts,95asparagus,35,42,125,171–172,189,198avocado,17,141BakedPotatoChunkswithGarlic,181bambooshoots,177beets,39BlackBeansandRice,195BourbonOrangeSweetPotatoes,174broccoli,41,44–45,58,68,109,126,129,131,133,137,139,147,151,170,188–189,192Brusselssprouts,187–188,196ButternutSquashwithGingerandLemon,176cabbage,30,37,39,49–50,112,143,152–153,159,177,185–187,198CabbageandGreens,177carrots,29–31,37–42,45–46,49–52,55,58,65,73,94,97,108,112,114,125,132,141,143,146,150–151,153,155,158–159,170,172,175,177,183–186,188–189,197,216,218CarrotswithHerbs,184cauliflower,86,129,139,146,151,170celery,20,23,37,45,49,59–63,65,70,75,79,93,97–98,107,112,132,145,150,153–155,158–159,161,165,172,176,194,196–197CherryTomatoeswithParsleyandGarlic,46corn,49,62,152,156,185,193,201CreamedSpinachBake,175cucumbers,18,23,35,39,45,50–51,62–63,127CurriedBrusselsSprouts,187

DilledCabbage,185EasyMicrowaveVegetables,170eggplant,136,140,142,165,170FreshSpringVegetableSoup,42FreshStir-FryMélange,172FreshVegetableswithDillCucumberDip,18GardenRatatouille,170GeorgiaSouthernOkraandTomatoes,176GreekZucchini,171HealthyHashBrowns,181HerbedBrusselsSproutsandCarrots,188HerbedCornontheCob,185IndianColeslaw,186JulienneVegetableSaladwithLemonDressing,46leeks,32,71,100,160LemonGingerCarrots,184LightlyStuffedPotatoes,180MarinatedCarrots,183MashedCarrotsandTurnip,183MashedPotatoeswithOnions,180MicrowaveGardenTrio,171Mozzarella-VegetableCanapes,26mushrooms,25,30,47,71–76,78,80,92,98,100,107–108,120,122,124,129,137,140,145–147,156,158,160–161,170–172,175,182,192,196,198okra,152,154,176onions,20–24,26,28,29–31,33,35–41,44,46,49–51,54–56,58–59,62–65,67–71,73,75,79–82,88,90,92–94,98–99,101–104,106–112,114–115,120–123,130,132,136–137,139,142–146,150–156,158–162,164,166,168,170–173,176,180–182,184–185,187,189,194–198OrientalSnowPeaStir-Fry,177OvenFrenchFries,179ParsleyPotatoes,179parsnips,182ParsnipsinOrangeSauce,182peppers,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–

177,194–195pickles,62potatoes,29,32–33,37,39,41,48,54,57,106,146,153,155,158–159,174,178–181pumpkins,174,204PurpleCabbage,187QuickGreenBeanBake,182radishes,42scallions,25,34,45,48,57,61,96,125–126,132,140–141,145,155,167,175SpicedAsparagusVinaigrette,189spinach,16,22,29,38–39,47–48,101,115,124–125,173,175,178SpinachRockefeller,175squash,34,45,55,176,178SteamedVegetables,172Stir-FriedSesameBroccoli,188SweetPotatoeswithApples,174Tender-CrispBroccoliandCarrots,189tomatoes,20–21,28,35–38,45–46,50,56,63,70–71,76,81,92–93,95,98,100,102,104,108,114–115,120–123,126,128–130,132,136,140,142–143,150,152–162,165–167,170–173,175–176,194–195,198TomatoWedgesProvençal,173TomatoesFlorentine,173turnips,38,183Twice-BakedSpinachPotatoes,178VegetableMedleyStew,159VegetableSoupwithPasta,29VegetarianCabbageRollswithBrownRice,143zucchini,28,46,55,58,76,94,97,124,136,151,160,170–171seealsoSideDishes

VegetarianCabbageRollswithBrownRice,143VenetianLiver,109VermicelliwithBroccoli,131VeryBerryCardinal,210

W

Weight,4,8,WhiteBeanandSpinachSoup,38WhiteBean,RedOnion,andTomatoSalad,56Wholegrains,5Whole-WheatRolls,205WildRiceandBlack-EyedPeaSalad,62WildRiceandBrusselsSprouts,196WildRiceSalad,65Wilson,Nancy,131WinterSoup,33Wontonwrappers,141

Y

YamsBourbonOrangeSweetPotatoes,174SweetPotatoBiscuits,203SweetPotatoeswithApples,174seealsoPotatoes

YogurtChickenwithMushroomsandYogurt,71KeyLimeYogurtPie,212Parmesan-YogurtChicken,70RaspberryYogurtSmoothie,211YogurtTomatoSalad,50

YogurtTomatoSalad,50

Z

ZucchiniBakedSalmonwithCarrot-ZucchiniStuffing,97GreekZucchini,171Tomato-ZucchiniSoup,28

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