healthy for life cookbook

7/31/2019 Healthy for Life Cookbook

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ContentsBreakast 3

Appetizers 7

Sides 11

Main Dishes 17

Meatless Main Dishes 28

Desserts 32

Healthy Mind, Body, and Spirit

Its hard to believe because it seems too simple. Yet its true:

The smallest changes in our everyday habitsin what we eat

and how we exercise, in the ways we cope with stress, and

in the emotional and spiritual connections we orge with

people around uscan make a v ital dierence at every stage

o ghting breast cancer. Current research reveals that the

most proound healing during any illness is oten promoted

by a holistic approach that includes both conventional

medicine and complementary healing techniques. Frompracticing yoga and meditation to nding the spiritual

support you need to eating more healthul oods, this

integrated approach o mind, body, and spirit healing

techniques has been ound to be most eective or women

with breast cancer.

Healthy for Life builds on the promise o a bright uture with

more than 0 delicious recipes that are easy to prepare and

are designed to show a new generation o women how easy it

is to enjoy resh-ocused meals as part o a healthul liestyle.

Every recipe helps boost the nutrition in your diet without

sacricing pleasure in your meals. Enjoy!

Copyright 2011 by Meredith Corporation, Des Moines, Iowa. All rights reserved.


3/36

HtH o 3

Meat Beef and Pork

Peach Muns

Prep: 5 Bake: 15 oven: 00

Nc cg

3 c d

14 c -

2 c cd bw g

bg wd

4

4 c

2 c gh c

3 c gd z gg

dc, hwd

4 c -

b c cg

1 c chd h ch 1 c

z wd ch c,

hwd, dd, d chd

1 c S tg

1. Preheat oven to 00F. Coat twelve2-inch mun cups with cooking spray;set aside. Place rolled oats (i using) in ablender or ood processor. Cover and blendor process until ground into a ne powder.

In a large bowl combine ground oats, all-purpose our, brown sugar, baking powder,

salt, and pumpkin pie spice. Make a well incenter o our mixture; set aside.2. In a medium bowl combine sour cream,egg product, milk, and oil. Add egg mixtureto our mixture. Stir just until moistened(batter should be lumpy). Fold in peaches.3. Spoon batter into prepared mun cups,lling about three-ourths ull. SprinkleStreusel Topping over mun batter in cups.4. Bake or 15 to 18 minutes, until a wood-en toothpick inserted in centers comes outclean. Cool on a wire rack or 5 minutes.Remove rom mun cups; serve warm.S tg: In a small bowl stir

together tablespoons chopped pecans,1 tablespoon toasted wheat germ, 1 table-spoon packed brown sugar, and 4 teaspoonpumpkin pie spice. M 1 .Per muffin 167 cal., 6 g total at (1 g sat.at), 0 mg chol., 139 mg sodium, 7 g carbo.,1 g fber, 4 g pro.Daily Values % vit. A, % vit. C,9% calcium, 7% ironxanes Starch, 2 Fat

Strawberry-MangoSmoothiesSar inis: 10

c h wb, hd

d chd

1 c chd h

4 c chd bd h g

3 c wd jc

c c cb

h wb g ch

()

1. In a blender combine strawberries, pine-apple, mango, and pineapple juice. Coverand blend until smooth. With blenderrunning, gradually add ice cubes throughopening in lid. Blend until smooth ater

each addition. Serve immediately in chilledglasses. I desired, garnish each servingwith strawberries. M 6 g.Per 6 unes 48 cal., 0 g total at, 0 mg chol.,1 mg sodium, 1 g carbo., g fber, 1 g pro.Daily Values 1% calcium, % ironxanes 1 Fruit

Breakfast


4/36

HtH o 4

Apple Butter-BananaBreadPrep: 5 Bake: 5

oven: 50

12 c -

12 bg wd

2 gd c

4 bg d

4

8 gd g

gh b gg

4 c g

2 c hd b ( )

2 c b

4 c c cg

1. Preheat oven to 50F. Grease andour the bottom and 2 inch up the sideso a 95-inch loa pan; set aside. In alarge bowl combine our, baking powder,cinnamon, baking soda, salt, and nutmeg.Make a well in center o the our mixture;set aside.2. In a medium bowl combine eggs, sugar,banana, apple butter, and oil. Add egg mix-ture all at once to our mixture. Stir justuntil moistened (batter should be lumpy).Spoon batter into prepared pan.3. Bake about 5 minutes or until a woodentoothpick inserted near center comes out

clean. Cool in pan on a wire rack or 10 min-utes. Remove rom pan. Cool completelyon a wire rack. Wrap and store overnightbeore slicing. M 1 (16 g).Per servin 168 cal., 4 g total at (1 g sat.at), 7 mg chol., 103 mg sodium, 31 g carbo.,1 g fber, g pro.Daily Values 1% vit. A, 1% vit. C,% calcium, 5% ironxanes 2 Starch, 12 Other Carbo., 1 Fat

Raspberry-CreamCheese Coee CakePrep: 0 Bake: 0

oven: 75

Nc cg

14 c -

14 bg wd

1 hddd

g

4 bg d

4

1 c gd g

b b, d

4 c gd z gg

dc, hwd

1

2 c b

c dcd- c ch b gd z gg

dc, hwd

1 c b h cd

c c

Sd wdd g

1. Preheat oven to 75F. Coat a 9-inchround baking pan with cooking spray.In a medium bowl combine our, bakingpowder, lemon peel, baking soda, and salt.

2. In a medium mixing bowl beat 4 cupo the granulated sugar and t he butterwith an electric mi xer on medium to highspeed until combined. Add the 4 cup egg

product and the vanilla. Beat on low tomedium speed or 1 minute. Alternatelyadd our mixture and buttermilk to beatenegg product mixture, beating just untilcombined ater each addition. Pour batterinto prepared pan.3. In a small mixing bowl beat creamcheese and the remaining 4 cup granulatedsugar on medium to high until combined.Add the tablespoons egg product; beatuntil combined. Sprinkle raspberriesover the batter in pan. Pour cream cheesemixture over raspberries, allowing some othe berries to show.4. Bake or 0 to 5 minutes or until awooden toothpick inserted near the centercomes out clean. Cool in pan or10 minutes. Dust with powdered sugar.Serve warm. M 10 g.Per servin 195 cal., 5 g total at (3 g sat.at), 14 mg chol., 3 mg sodium, 33 g carbo., 1g fber, 4 g pro.Daily Values % vit. C, 5% calcium,6% ironxanes Starch, 2 Fat


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HtH o 5

Southwestern SpinachOmeletSar inis: 5

1 c gd z gg

dc, hwd, gg

1 b d h c

Dh

Dh gd c

Nc cg

4 c hddd M Jc ch

wh j, dcd- chdd

ch, dcd- Sw ch,

hddd (1 c)

4 c h bb ch

1 c C-P h

1. In a mixing bowl beat egg product,cilantro, salt, and cumin until rothy.2. Coat an unheated 10-inch nonstickskillet with ared sides with cooking spray.

Heat skillet over medium heat.3. Pour egg mixture into prepared skillet.Cook, without stirring, until mixturebegins to set on bottom and around edge.Run a spatula around edge o sk illet,liting egg mixture so uncooked portionows underneath. Continue cooking andliting until egg is almost set. Sprinklewith cheese. Top with three-ourths o thespinach and hal o the Corn-Pepper Relish.Using the spatula, old an edge o omeletpartially over lling. Top with remainingspinach and relish. Cut omelet in hal.M g.

C-P h: In a small bowl

combine 4 cup chopped red sweet pepper;4 cup rozen whole kernel corn, thawed; tablespoons chopped red onion; and1 tablespoon snipped resh cilantro.Per servin 14 cal., 5 g total at (3 g sat.at), 1 mg chol., 393 mg sodium, 9 g carbo., g fber, 17 g pro.Daily Values 6% vit. A, 70% vit. C, 16%calcium, 18% ironxanes 2 Vegetable, Lean Meat,5 High-Fat Meat

Breakast BurritosPrep: 0 Ck: 10

c gd z gg dc,

hwd, gg, gh b

3 c - 2 gc

c cd b g

2 c chd g w

2 c chd h h

4 c chd

4 c bd ch

2 c chd

b chd h

j ( , g ) ()

6 - 10-ch wh wh ,

wd

4 c hddd dcd- chdd ch

Bd ch ()

G ()

1. In a medium bowl whisk together eggproduct, milk, and garlic salt. Set eggmixture aside.2. In a large skillet cook and stir sausage,

sweet pepper, mushrooms, and onion overmedium heat until sausage is brown andvegetables are tender. Drain o at. Add eggmixture to skillet. Cook, without stirring,until mixture begins to set on the bottomand around edges.

3. With a spatula or a large spoon, lit andold the partially cooked egg mixture so thatthe uncooked portion ows underneath.Continue cooking over medium heat or to minutes or until egg mixture is cookedthrough but is still glossy and moist.Immediately remove rom heat. Stir in the4 cup salsa, romaine, and, i desired,jalapeo.4. Divide egg mixture among warmtortillas; top each with some o the cheese.Roll up. I desired, serve with additionalsalsa and grapes. M 6 b.Per urri 35 cal., 11 g total at (3 g sat.at), 37 mg chol., 1,038 mg sodium, 30 g carbo.,3 g fber, 6 g pro.Daily Values 16% vit. A, 1% vit. C,3% calcium, 10% ironxanes Starch, 3 Lean Meat


6/36

HtH o 6

MultigrainOrange-Kissed WafesPrep: 0

Bake: w b dc

12 c -

2 c wh wh

2 c

1 b cd bw g

1 b bg wd

2 bg d

4

14 c - gh

2 c gd z gg

dc, hwd, gg, gh

b

2 c c

1 b hddd g

2 c dcd-g g d12 c h b (ch

bb, cd wb , d/

b)

1. In a large bowl stir together all-purposeour, whole wheat our, oat our, brownsugar, baking powder, baking soda, and salt.Make a well in center o our mixture;set aside.2. In a medium bowl combine milk, egg

product, oil, and orange peel. Add egg mix-ture to our mix ture. Stir just until moist-ened (batter should be slightly lumpy).3. Pour 3 to 1 cup batter onto grids o apreheated, lightly greased wafe baker (usea regular or Belgian wafe baker). Closelid quickly; do not open until done. Bakeaccording to manuacturers directions.When done, use a ork to lit wafe o gr id.Repeat with remaining batter.4. Meanwhile, heat marmalade in a smallsaucepan until melted. Add berries; heatthrough. Spoon over warm wafes.M 1 g.

Per 2 Belian r 1 suare affle

1 cal., 10 g total at (1 g sat. at), 1 mg chol.,6 mg sodium, 8 g carbo., g fber, 5 g pro.Daily Values % vit. A, 16% vit. C,15% calcium, 9% ironxanes Starch, 12 Fat

Grains and BerriesCereal BlendPrep: 10

c wh b c

6 c w- g

c wh d b gg c

(ch G N)

7 c -g -d- d

c (ch Kh)

c dd cb d/

1. Combine cereals and cranberries. Cover;store up to weeks. Or seal in reezer bags;reeze up to months. M b c (h- 4-c g).

Per servin 196 cal., g total at (0 g sat.at), 0 mg chol., 140 mg sodium, 46 g carbo.,8 g fber, 6 g pro.Daily Values 1% vit. A, 6% vit. C,6% calcium, 36% ironxanes 3 Starch


7/36

HtH o 7

Hummus and CucumberBruschettaPrep: 5 Bake: 10

oven: 00

4-ch c bg ch bd

o c cg

1 b dd g,

chd

2 gc wd

3 c chd gh ccb

4 c w- g

1 b jc

1 b d h g 1 dd g, chd

4 c chd h

Sd h g ()

1. Preheat oven to 00F. Arrange baguetteslices in a single layer on a large bakingsheet. Lightly coat slices with cookingspray. Combine Italian seasoning and garlicpowder; sprinkle over bread slices. Bake

about 10 minutes or until bread slices arecrisp and light brown. Cool.2. Meanwhile, in a small bowl combinecucumber, yogurt, lemon juice, and 1 table-spoon resh oregano. Spread some o thehummus on top o each toasted baguetteslice; top with cucumber mixture. I de-sired, sprinkle with additional oregano. Bch: Prepare as above,except lightly coat baguette slices withregular nonstick cooking spray. Omit theItalian seasoning and garlic powder. Bakeas directed; cool. Substitute nely choppedmango and/or blood oranges or oranges

or the cucumber and light cream cheesespread with strawberries or the hummus.Omit lemon juice. Substitute snipped reshmint or the oregano. M g.Per ummus an uumer r

frui rusea variain 98 cal.,3 g total at (0 g sat. at), 0 mg chol., 170 mgsodium, 15 g carbo., g fber, 3 g pro.Daily Values 5% vit. C, 5% calcium, 6% ironxanes 1 Starch, 2 Fat

Extraordinary SeaoodBruschettaSar inis: 0

b

1 b jc

1 b d h ch

1 b d h b

1 b d h

c gc, cd

1 c cb

c d, dd, cd

h, c chd1 c chd ( d)

2 c chd (1 d)

1 -c bg- bd

h gd bc

h ()

1. In a medium bowl combine 1 tablespoono the olive oil, the lemon juice, chives,basil, mint, and garlic. Add crabmeat,shrimp, tomatoes, and onion; toss to coat.2. Cut bread into 8 thin slices. Arrange ona baking sheet. Brush one side o each slicewith some o the tablespoons olive oil;sprinkle with pepper. Broil inches rom

heat 1 to minutes per side or until toasted.3. To serve, spoon seaood mixture ontooiled side o each toasted slice. I desired,garnish with resh mint. Serve immediately.M z.

Per appeier 30 cal., 1 g total at (0 g sat.at), 13 mg chol., 50 mg sodium, 3 g carbo., 0 gfber, g pro.Daily Values 1% vit. A, % vit. C, 1% calcium,% ironxanes 2 Lean Meat

Appetizers


8/36

HtH o 8

3. In a large bowl combine cooked vermicelli,cabbage, the 1 cup shredded carrots, cilantro,and mint leaves; set aside.4. Pour 1 cup warm water into a shallowdish. Dip rice papers, one at a time, intowater; gently shake o excess water. Place

the wet rice papers between clean, damp,100-percent-cotton kitchen towels; letstand or 10 minutes. Brush any dry edgeswith a l ittle additional water. Place a well-rounded tablespoon o cabbage mix tureacross lower third o 1 sotened rice paper(keep others covered). Fold bottom o ricepaper over lling; arrange shr imp halvesacross lling; old in paper sides. Tightlyroll up the rice paper and lling. Place,seam side down, on a large plate. Repeatwith remaining rice paper, lling, andshrimp. Cover and chill or up to 6 hours.5. For the dipping sauce, in a small saucepancombine the water and sugar. Bring to boiling

over medium heat, stirring occasionally, untilsugar is dissolved. Remove rom heat andstir in rice wine v inegar, sh sauce, and the1 tablespoon shredded carrot. Serve springrolls with dipping sauce. M .Per rll 65 cal., 0 g total at, 11 mg chol.,57 mg sodium, 13 g carbo., 1 g dietary fber, g pro.Daily Values 16 % vit. A, 7 % vit. C, % calcium, 5 % iron.xanes 2 Starch, 2 Other Carbo.

Fresh Spring RollsSar inis: 50

c c c d

d h, d d dd

c hddd cbbg

1 c hddd c2 c h c

2 c h -

d c- w (2-ch

d)

2 c w

b g

b c w g

1 b h c (c

)

1 b hddd c

1. In a medium saucepan cook the vermicelli

in lightly salted boiling water or minutes;drain. Rinse under cold water; drain well.Use kitchen shears to snip the noodles intosmall pieces; set aside.2. In a large saucepan cook the shrimp inlightly salted boiling water or 1 to minutesor until opaque; drain. Rinse with coldwater; drain again. Ha lve the shr implengthwise; set aside.

Black-Eyed Peas SalsaPrep: 15 Cill: 1 h

1 15-c c bc-d , d

d dd

4 c h cd g ()

4 c chd d w

b cg

b cd g

1 h j, dd d

chd*

4 ccd bc

Dh

c gc, cd

t ch d cc

1. In a bowl combine black-eyed peas,green onions, sweet pepper, oil, vinegar,jalapeos, black pepper, salt, and g arlic.Cover and chill overnight. Serve with torti-lla chips. M c d.*Note: Chile peppers contain oils that canburn your skin and eyes. When workingwith ch ile peppers, wear plastic or rubbergloves. I your bare hands do touch the pep-pers, wash your hands and na ils well withsoap and warm water.Per alespns ip an rakers

67 cal., 3 g total at (0 g sat. at), 0 mg chol.,

115 mg sodium, 8 g carbo., 1 g fbe r, g pro.Daily Values 5 % vit. C, % calcium,3 % iron.xanes 2 Starch, 2 Fat


9/36

HtH o 9

Veggie Tempura withHoney-Mustard SaucePrep: 0 Bake: 9

oven: 50

Nc cg

12 c cb (J-

bd cb)

4

12 c cw

12 c h h,

d

1 d w , d d c

2-ch

1 zcch, cd 4 ch hc

1 d , cd 2 ch hc

d d g

1 c g b

1 c g

4 c -

gh b gg

b g b,

d

1 c H-Md Sc

1. Preheat oven to 50F. Coat a 15101-

inch baking pan with cooking spray; setaside. In a medium bowl combine pankocrumbs and salt. In a large bowl toss thevegetables in our, shaking to remove anyexcess our. Dip the vegetables, a ew ata time, into the eggs, then into the pankocrumb mixture to coat.2. Place the vegetables in a single layer inthe prepared baking pan. (Vegetables maybe prepared ahead. Cover and rerigerateor up to hours.) Drizzle the vegetableswith melted margar ine.3. Bake, uncovered, or 9 to 11 minutes oruntil vegetables are golden brown, gently

stirring twice. Serve immediately with Hon-ey-Mustard Sauce. M 6 g.H-Md Sc: In a small bowlstir together 1 cup Dijon-style mustard and tablespoons honey.Per servin 409 cal., 15 g total at ( g sat.at), 107 mg chol., 673 mg sodium, 57 g carbo.,8 g fber, 15 g pro.Daily Values 16% vit. A, 61% vit. C,16% calcium, 3% ironxanes 1 Vegetable, Starch, 12 Fat

Creamy Curried CrabDip with CruditsPrep: 10

Cill: gh; h

-c c - g

(wh g)

1 c cd cb 62-c

c cb, dd, d, d

cg d

b h cd

g (1)

1 b ch, d

1 c wd

4

Dh gd d

th cd g ()

w- cc, c c, d/

ccb c

1. Line a large strainer or yogurt sieve witha double thickness o 100-percent-cottoncheesecloth or coee lters. Place strainerover a medium bowl. Spoon yogurt into thestrainer. Cover and chill overnight. Discardliquid in the bowl; wash and dry the bowl.2. In the clean bowl combine drainedyogurt, crabmeat, the tablespoons greenonion, chutney, curry powder, salt, and redpepper. Cover and chill or up to hours.I desired, garnish with additional greenonion. Serve dip with crackers, carrots,or cucumbers. M c (

-b g).Per alespns ip 3 cal., 0 g totalat, 9 mg chol., 100 mg sodium, 3 g carbo.,0 g fber, 4 g pro.Daily Values 1% vit. A, % vit. C, 6% calcium,1% ironxanes 2 Lean Meat


10/36

HtH o 10

5 to 7 minutes, giving kabobs a quarterturn once halway through g rilling. For anuncovered grill, allow 1 to 15 minutes,turning occasionally.) Remove pork kabobs

rom grill and keep warm.4. Place chicken kabobs on the grill rack.I using a covered grill, close lid. Grill untilchicken is tender and no longer pink, brush-ing generously with the remaining saucehalway through cooking. (For a coveredgrill, allow to 5 minutes, giving kabobs aquarter turn once halway through grilling.For an uncovered grill, allow 10 to 1 min-utes, turning occasionally to cook evenly.)M 16 z g.

Ch Bbc Sc: In a saucepancombine 2 cup bottled barbecue sauce;1 tablespoon chopped canned chipotle

peppers in adobo sauce; cloves garlic,minced; and 1 tablespoon honey. Bring toboiling; reduce heat. Boil gent ly, uncovered,or 5 minutes or until slightly thickened. Setaside to cool slightly. M b 2 c.Per servin 63 cal., g total at (0 g sat.at), 31 mg chol., 116 mg sodium, g carbo.,0 g fber, 9 g pro.Daily Values % vit. A, % vit. C, 1%calcium, 3% ironxanes 1 Lean Meat

Chipotle Pork andChicken SatayPrep: 0 Cill: 15

Grill:

1 c d

1 c , b chc

hgh

16 6-ch wd w

1 c Ch Bbc Sc

1. Trim at rom pork. Cut pork into 1-inchcubes. Cut chicken into 1-inch pieces.Thread pork pieces on 8 o the skewers,leaving a 4-inch space between pieces.Thread chicken pieces on each remainingskewer. Place skewers on a tray.2. Sprinkle salt and black pepper over pork

and chicken. Cover with plastic wrap; chillor 15 minutes to hours. Prepare ChipotleBarbecue Sauce.3. Lightly grease the rack o an indoor elec-tric grill or lightly coat with cooking spray.Preheat grill. Place the pork kabobs on thegrill rack. I using a covered grill, close lid.Grill until meat is slightly pink in centerand juices run clear, brushing generouslywith the Chipotle Barbecue Sauce halwaythrough cooking. (For a covered grill, allow

Spring Carrot SoupSar inis: 5

1 1.5-c c dcd-d

chc bh

10 c wh ,

d, cbbd, hd

ghw, d h c h

cw ( c)

2 c hc bb g

b, d

6 c d d dd d

h

1 1-c c c jc

4 bd h c

S d bc

1. In a large saucepan bring broth to boil-

ing. Add carrots. Bring to boiling; reduceheat. Simmer, covered, or minutes. Addharicots verts and shrimp. Return to boil-ing; reduce heat. Simmer, covered, or minutes.2. Add carrot juice and hot pepper sauce;heat through (do not boil). Season to tastewith salt and pepper. M 6 -z g.

Per servin 101 cal., 1 g total at (0 g sat.at), 65 mg chol., 418 mg sodium, 1 g carbo., g fber, 11 g pro.Daily Values 397% vit. A, 0% vit. C,4% calcium, 7% ironxanes Vegetable, 12 Lean Meat


11/36

HtH o 11

Caribbean-StyleTabboulehPrep: 5 Cill: h

4 c bg

1 c chd, d g

4 c h cd g ()

2 d h j, dd

d chd ( , g )

3 c g jc

b c cg b jc

4

1 d , dd d chd

4 c d h c

c ()

1. Place bulgur in a ne-mesh sieve or col-ander; rinse with cold water. Drain well. Ina large bowl combine bulgur, mango, greenonions, and jalapeo; set aside.2. For dressing, in a screw-top jar combineorange juice, oil, lemon juice, and salt.Cover and shake well. Drizzle dressing overbulgur mixt ure; toss to coat. Cover andchill or to hours. Just beore serving,gently stir tomato and cilantro into bulgurmixture. I desired, serve on lettuce-lined

plates. M 6 g.Per 3 up 143 cal., 5 g total at (0 g sat. at),0 mg chol., 104 mg sodium, 4 g carbo., 4 gfber, 3 g pro.Daily Values 15% vit. A, 5% vit. C,4% ironxanes 12 Starch, 1 Fat

Lemon-Dill VegetablesPrep: 10 Ck: 10

1 b

c bcc

c h c, d h,

b h, hd

d h d

2 dd dwd

4

c gc, cd

1 c ch g , hd, 1 g , c 1-ch

c

4 c dcd-d chc bh

b jc

1. In a large skillet heat olive oil overmedium heat. Add broccoli, mushrooms,dried dillweed (i using), salt, and garlic.Cook and stir or 6 to 8 minutes or untilbroccoli is cr isp-tender. Add tomato, broth,lemon juice, and resh dill (i using); heatthrough. M g.Per 4 up 73 cal., 4 g total at (1 g sat. at),0 mg chol., 3 mg sodium, 9 g carbo., 3 g fber,4 g pro.Daily Values 4% calcium, 5% ironxanes 12 Vegetable, 1 Fat

Sides


12/36

HtH o 12

Whole Wheat Couscouswith Seven VegetablesPrep: 0 Ck: 15

12 c d w

( d)

c gc, cd

1 b

1 c cd c ( d)

1 c cbd d w

(1 )

gd c

gd c

2

4 c w

1 c cd w qh

(1 )

1 c cd zcch (1 )

1 c chd g w (1 g)

4 c chd, dd (1 g)

1 10-c cg qc-cg

wh wh cc

2 c d h

1. In a -quart Dutch oven cook onionsand garlic in hot oil over medium heat untiltender. Add carrots, sweet potato, turmeric,cumin, and salt. Add water. Bring to boil-ing; reduce heat. Simmer, covered, or5 minutes, stirr ing occasionally. Add yellowsquash, zucchini, and sweet pepper. Cook,covered, 5 minutes more. Stir in tomato.

2. Prepare couscous according to packagedirections. Transer to a large bowl. Addvegetables; stir to combine. Stir in mint.M 10 g.

Per servin 159 cal., g total at (0 g sat.at), 0 mg chol., 134 mg sodium, 31 g carbo.,3 g fber, 5 g pro.Daily Values 64% vit. A, 4% vit. C,4% calcium, 9% ironxanes 1 Vegetable, 12 Starch, 2 Fat

Snappy Asian CouscousSar inis: 5

12 c w

b bd c

h c

b c g1 gd h gg

1 d

4 chd d

4

c gc, cd

1 c qc-cg wh wh

cc

2 c g d, d

d hd cw

4 c cd bc b, d d

dd

1 c c chd, d g

1 b d, d

1. In a medium saucepan combine water,plum sauce, vinegar, ginger, sesame oil,crushed red pepper, salt, and garlic. Bringto boiling; stir in couscous and pea pods.Remove rom heat. Cover and let stand or

5 minutes. Stir black beans, mango, andsesame seeds into the couscous mixture.M 6 g.

Per 4 up 5 cal., g total at (0 g sat.at), 0 mg chol., 50 mg sodium, 45 g carbo.,8 g fber, 8 g pro.

Daily Values 6% vit. A, 19% vit. C,5% calcium, 1% ironxanes 3 StarchShw-S Cc: Prepareas above, except increase the water to14 cups. Omit plum sauce, rice vinegar,ginger, sesame oil, and crushed red pepper.Substitute thin bite-size strips red sweetpepper or the sugar snap pea pods andcanned black-eyed peas or the black beans.Omit mango and sesame seeds. Stir 3 cupbottled ch ipotle-style salsa into couscousmixture.Per 4 up 17 cal., 1 g at (0 g sat. at),1 mg. chol., 73 mg sodium, 36 g carbo., 6 g

fber, 7 g pro.Daily Values 9% vit. A, 4% vit. C,3% calcium, 9% ironxanes 2 Starch


13/36

HtH o 13

Mixed Greens withMango DressingSar inis: 5

1 hd d g c,

b-z c (10 c)

c g, d d

b-z c (b 2 c)

2 c wc

b d h b

g

4

c c g b cg

b h

1 d h

1 d h ch

S d h gd bc

1. In a large bowl combine lettuce, arugula,watercress, and basil; set aside. Pit, peel,and slice mangoes. Chop enough o thesliced mangoes to make 2 cup; set asideremaining sliced mangoes.2. For dressing, in a blender container orood processor combine the 2 cup choppedmango, the vinegar, oil, honey, mint, andchives. Cover and blend or process untilsmooth. Season to taste with salt and pep-per. Drizzle about hal the dressing oversalad greens; toss gently to coat. Arrange

salad on plates. Top with remaining mangoslices, remaining dressing, and additionalreshly ground pepper. M 10 g.

Per servin 19 cal., 5 g total at (1 g sat.at), 0 mg chol., 6 mg sodium, 0 g carbo.,3 g fber, g pro.Daily Values 14% vit. A, 6% vit. C,5% calcium, 6% ironxanes 12 Vegetable, 2 Fruit, 2 OtherCarbo., 1 Fat

EverydaySuccotash SaladSar inis: 5

1 10-c cg z b

1 10-c cg z wh

c

3 c chd, dd

( )

4 c cd g ()

1 b d h

4 c d w g

b dg

4 d d

1. Cook lima beans and corn according topackage directions; drain. In a large bowlcombine lima beans, corn, tomatoes, greenonions, and parsley.2. In a small bowl whisk together vinegar,dressing, and mustard. Pour over lima beanmixture; toss to coat. Serve at room tem-perature or chilled. M 6 g.Per servin 19 cal., 3 g total at (0 g sat.at), 0 mg chol., 74 mg sodium, 4 g carbo., 3 gfber, 5 g pro.Daily Values 8% vit. Cxanes 12 Starch


14/36

HtH o 14

Fresh Tomato, Zucchini,and Feta StacksSar inis: 15

4 c h cd g ()

d h ch

b

b wh w g

h d

8 bc

d d/ w ,

cd

4 c cbd ch w h

d b ch (1 c)

ccb zcch, c -ch (b c)

1. For dressing, in a screw-top jar combinegreen onions, oil, vinegar, mustard, and pep-per. Cover and shake well. Chill until needed.2. To serve, stack tomato slices. Top witheta cheese. Shake dressing; drizzle overtomatoes. Serve with cucumbers. M g.

Per servin 111 cal., 9 g total at ( g sat.at), 8 mg chol., 11 mg sodium, 6 g carbo.,1 g fber, g pro.Daily Values 17% vit. A, % vit. C,6% calcium, 3% ironxanes 1 Vegetable, 1 Fat

Winter WhiteVegetable SoupPrep: 5 as: 1 h

Ck: 0 oven: 00

1 d b, d (b c)

1 d , chd

1 b b

1 hd cw, c

chd ( c)

d , d d c

1-ch c ( c)

1 d cc, d d c

1-ch c ( c)

d , d d c

1-ch c ( c)

1 g bb, cd (dcd

) ( c)

d , d d cchd (1 c)

c gc, hd

c w

12 c

1 b d h ch

()

1. Preheat oven to 00F. Wrap beet in oil.Roast or 1 hour or until just tender. Cool.Peel and dice; set aside.2. In a -quart Dutch oven cook and stir

onion in hot butter over medium heat5 minutes or until tender. Add cauliower,turnips, celeriac, potatoes, ennel, parsnips,garlic, 4 teaspoon salt, and water. Bring toboiling; reduce heat. Simmer, covered,5 to 0 minutes or until vegetables arevery tender. Remove rom heat. Stir in12 cups milk. Let cool slightly.3. Transer soup mixture in batches to ablender container or ood processor; coverand blend or process until smooth. Returnall soup to Dutch oven; add additional milkto reach desired consistency. Heat through.Ladle into bowls and sprinkle with beets,

and, i desired, chives. M10 g.Per servin 11 cal., g total at (1 g sat.at), 6 mg chol., 189 mg sodium, 0 g carbo.,5 g fber, 4 g pro.Daily Values 3% vit. A, 50% vit. C, 10%calcium, 6% ironxanes 12 Vegetable, 2 Starch, 2 Fat


15/36

HtH o 15

Pear-CheddarQuick Bread

Prep: 0 Bake: 55 oven: 50

13 c -

2 c wh wh wh

wh

4 c d d wh

g

bg wd

4

c hddd

2 c gd z gg dc,

hwd, gg, gh b

2 c g

3 c c

4 c b

4 c h

1

2 c hddd wh chdd ch

( c)

1. Preheat oven to 50F. Grease thebottom and 2 inch up the sides o one95-inch loa pan or two 72-inchloa pans; set aside. In a large bowl combine

all-purpose our, whole wheat pastry our,axseed meal, baking powder, and salt.Make a well in center o the our mixture;set aside.2. In a medium bowl combine pear, eggproduct, sugar, oil, buttermilk, honey, andvanil la. Add pear mixture all at once toour mixture. Stir just until combined. Foldin cheese. Spoon batter in prepared pan.3. Bake or 55 to 60 minutes (5 to 50 min-utes or the smaller pans) or until a woodentoothpick inserted near center comes outclean. Cool in pan on a wire rack or 10 min-utes. Remove rom pan. Cool completely onwire rack. Wrap and store overnight beoreslicing. M 1 (16 c).B Ch-Pc P Qc Bd:

Prepare as above, except substitute 4 cupnely crumbled blue cheese and 4 cupchopped pecans, toasted, or the cheddarcheese.Per slie pear r lue eese

variain 163 cal., 6 g total at (1 g sat. at),4 mg chol., 107 mg sodium, 4 g carbo., g fber, 4 g pro.Daily Values 5% calcium, 5% ironxanes 1 Starch, Fat

Spicy Sweet PotatoCorn BreadPrep: 0 Bake: 0

oven: 00

Nc cg

4 c -

4 c c

4 c wh wh

b g

2 bg wd

2

2 gd c

2 15-c c (4 c) c w

, gh d d dd

4 c -

2 c gd z gg

dc, hwd, gg

4 c c cg 2 1 ch

db c

1. Preheat oven to 00F. Lightly coat a9- or 10-inch cast-iron skillet or a 912-inchround baking pan with cooking spray; setaside. In a large bowl stir together all-purpose our, cornmeal, whole wheat our,sugar, baking powder, salt, and cumin.2. In a blender combine drained sweet po-tatoes, milk, egg product, oil, and chipotlepepper. Cover and blend until smooth. Addsweet potato mixture a ll at once to the ourmixture. Stir just until moistened. Pour the

batter into the prepared skillet.3. Bake or 0 to 5 minutes or until awooden toot hpick inserted near centercomes out clean. Cut into wedges. Servewarm. M 10 wdg.Per ee 17 cal., 6 g total at (0 g sat.at), 0 mg chol., 1 mg sodium, 6 g carbo., g fber, 4 g pro.Daily Values 36% vit. A, 4% vit. C,5% calcium, 6% ironxanes Starch, 2 Fat


16/36

EvEryday Easy poultry 16

Flaxseed RollsPrep: 0 ise: 0

Bake: 0 oven: 75

Nc cg

b d, d

1 16-c cg h

1 d, chd

1. Preheat oven to 75F. Coat a 19-inch baking pan with cooking spray; setaside. Place the tablespoons axseeds

in a blender. Cover and blend until seedsare ground. (Or use a pepper mill to grindseeds.)2. Prepare hot roll mix according topackage directions, except stir in groundaxseeds with the yeast. Shape dough into1 smooth balls. Place the balls in preparedbaking pan. Cover and let rise in a warmplace until nearly double in size (about0 minutes).3. Brush tops o rolls with milk; sprinklewith the 1 teaspoon axseeds. Bake about0 minutes or until golden brown. Removerom pan. Serve warm, or cool on a wirerack. M 1 .Per rll 17 cal., 3 g total at (0 g sat.),17 mg chol., 48 mg sodium, 30 g carbo., 1 gfber, 6 g pro.Daily Values 1% calcium, 6% ironxanes Starch

Frozen Whole Wheat

Bread Dough Fix-UpsChdd d H-N : For lling,in a small bowl combine 3 cup shreddedreduced-at cheddar cheese; 4 cup nelychopped pecans or walnuts, toasted; and1 tablespoon honey. On a lightly ouredsurace roll one 16-ounce loa rozen wholewheat bread dough, thawed, into a 1-inchcircle. Cut dough into 1 wedges. Spoon arounded teaspoon o the lling onto thewide end o each wedge. Beginning at thewide end o each wedge, roll up dough to-ward the point, enclosing the ll ing. Place,point sides down, to inches apart on alarge parchment paper- or oil-lined baking

sheet. Cover and let rise in a warm place un-til nearly double in size (0 to 60 minutes).Preheat oven to 75F. Bake or 1 to15 minutes or until golden brown. Servewarm. Cover and rerigerate any letoverrolls. M 1 .P-Sw : On a lightly ouredsurace roll one 16-ounce loa rozen wholewheat bread dough, thawed, into a18-inch rectangle. Spread 3 cup

purchased basil pesto over dough rectangleto within 1 inch o long sides. Chop 2 cup

bottled roasted red sweet peppers; drainand pat dry with paper towels. Sprinkleroasted peppers over pesto. Roll up dough,starting rom a long side. Seal seam. Cutroll crosswise into 1 pieces. Place eachpiece, cut side up, in a lightly greased2-inch mun cup. Cover and let rise in awarm place until nearly double in size(0 to 60 minutes). Preheat oven to 75F.Bake or 0 to 5 minutes or until tops aregolden brown. Careully remove rolls rommun cups. Serve warm. Cover and rerig-erate any letover rolls. M 1 .Per ear r pes variain

137 cal., 5 g total at (0 g sat. at), 0 mg chol.,18 mg sodium, 0 g carbo., 3 g fber,6 g pro.Daily Values 4% calcium, 5% ironxanes 12 Starch, 2 Fat


17/36

HtH o 17

Grilled Chipotle

Salmon TacosPrep: 1 h Grill:

1 d h z

whh

c d d d wh

, cbd (1 c)

12 gd ch ch

4 g

2

1 c chd d g

b jc

4 c h cd g (6)

2 c d h c

1 6-ch -ch c ,

wd

2 c gh c

wdg

1. Thaw sh, i rozen. Rinse sh; pat dry.Set aside. In covered saucepan cook potatoesin enough boiling salted water to cover about15 minutes or until tender. Drain and cool.2. In small bowl combine chipotle chile

pepper, sugar, and 4 teaspoon o the salt.Measure thickness o sh. Rub peppermixture onto sh. For a charcoal grill, grillsh on greased rack o uncovered grill di-rectly over medium coals or to 6 minutesper 2-inch thickness or until sh akeseasily when tested with a ork, turning shater hal the g rilling time. (For a gas gr ill,preheat grill. Reduce heat to medium. Placesh on greased grill rack over heat. Coverand grill as above.) Cool slightly. Break shinto chunks.3. In medium bowl combine salsa, lime juice,and remaining salt. Add potatoes, sh, greenonions, and cilantro; toss gently to coat.4. Divide sh mixture among tortillas. Top

with sour cream; old tortil las. Serve withlime wedges. M 6 g.Per servin 307 cal., 6 g total at ( g sat.at), 46 mg chol., 43 mg sodium, 4 g carbo.,4 g fber, 1 g pro.Daily Values 19% vit. A, 8% vit. C,15% calcium, 4% ironxanes 2 Starch, 2 Other Carbo., Lean Meat

Almond-Herbed SalmonPrep: 0 Bake: 10

oven: 00

Nc cg

1 c wh wh bd,

4 c cd d

b d h b

b chd h

1 b chd h

2

1 c gc, cd

5-c , c 1 ch hc b jc

4 bc

1. Preheat oven to 00F. Coat a shallowbaking pan with cooking spray; set aside. Ina ood processor or blender combine bread,almonds, basil, shallot, parsley, 4 teaspoono the salt, and garlic. Cover and process orblend until coarsely chopped.2. Place salmon in prepared baking pan;drizzle with lemon juice. Sprinkle withremaining 4 teaspoon salt and the pepper.Gently pat some o the bread crumb mix-ture on top o each salmon llet.3. Bake, uncovered, or 10 to 1 minutes oruntil sh akes easily when tested with aork. M g.Per servin 1 cal., 8 g total at (1 g sat.at), 74 mg chol., 40 mg sodium, 6 g carbo.,1 g fber, 30 g pro.Daily Values 8% vit. A, 9% vit. C,5% calcium, 10% ironxanes 2 Starch, 4 Lean Meat,1 Fat

Main Dishes


18/36

HtH o 18

Red Snapper withCarrots and FennelPrep: 5 Bake: 1

oven: 50

1 d h z d

, g, c ch, b 2 ch hc

S d bc

c cd bb

1 c chd (1 g)

1 c chd c ( d)

c gc, cd

1 b

b d h dwd

12 dd dwd

4

4 bc

4 c d wh w dcd-

d chc bh

1. Preheat oven to 50F. Thaw sh, irozen. Rinse sh; pat dry. Sprinkle lightlywith sa lt and pepper; set aside. In a largeskillet cook ennel, onion, carrots, and gar-lic in hot oil over medium heat or 7 to9 minutes or until vegetables are tender and

light brown. Remove rom heat. Stir in dill-weed, the 4 teaspoon salt, and 4 teaspoonpepper. Stir in wine.2. Reserve 4 cup o the vegetables; spoonremaining vegetables into a -quart squarebaking dish. Place sh on top o vegetables,tucking under any thin edges. Spoon re-served vegetables on top o sh.3. Bake, uncovered, or 1 minutes or untilsh begins to ake when tested with a ork.M g.

Per unes fis + 1 up veea-

les 198 cal., 5 g total at (1 g sat. at), 4 mgchol., 99 mg sodium, 11 g carbo., 3 g fbe r,5 g pro.

Daily Values 76 % vit. A, 19 % vit. C,8 % calcium, 5 % iron.xanes 3 Lean Meat, 12 Vegetable, 1 Fat

Tuna with Mango-MintSalsaPrep: 0 Cill: h

Ck:

1 g, dd, d, d chd

2 c chd d jc

4 c chd d

4 c d h

2 1 chd cd

ch db c

1 b

1 b h

6-c h z ,

c 1 ch hc

1 b

1. For salsa, in a medium bowl stir together

mango, jicama, onion, mint, and chipotlepepper. Drizzle with 1 tablespoon oil andthe honey; stir to combine. Cover and chillor to hours.2. Thaw sh, i rozen. Rinse sh; pat drywith paper towels. In a large skil let cooksh in 1 tablespoon hot oil over medium-high heat or to 6 minutes per side or untilsh begins to ake when tested with a ork(tuna can be slightly pink in the center).Serve sh with salsa. M g.Per seak + 3 up salsa 306 cal.,8 g total at (1 g sat. at), 76 mg chol., 68 mgsodium, 16 g carbo., 1 g fber, 40 g pro.Daily Values 10 % vit. A, 40 % vit. C,

4% calcium, 14 % iron.xanes 1 Other Carbo., 6 Lean Meat,1 Fat


19/36

HtH o 19

Creole Shrimp Cakeswith Tarragon CocktailSaucePrep: 0 Cill: 1 h

Ck: 6 bch oven: 00

2 c ch

1 b d hdh

2 hddd

1 b jc

12 d h g gg wh, gh b

3 c d bd cb

2 c chd

4 c -

1 b - C g

14 d h h, d,

dd, d chd

b cg

c d g h ch

1. For sauce, in a small bowl combineketchup, horseradish, lemon peel, lemonjuice, and tarragon. Cover and chill.2. In a large bowl combine egg whites, breadcrumbs, onion, milk, and Creole seasoning;stir in shr imp. Shape into eight -inch pat-ties. Place on a tray. Cover and chill 1 hour.3. In a large skillet heat 1 tablespoon oilover medium heat. Cook patties, hal at attime, to minutes on each side or untilgolden brown. Keep cooked patties in a

00F oven while rying remaining patties.4. Serve patties with greens and sauce.M g.

Per akes + 1 up reens + ale-

spns saue 346 cal., 11 g total at( g sat. at), 16 mg chol., 737 mg sodium,7 g carbo., g fber, 35 g pro.Daily Values 17% vit. A, % vit. C,14% calcium, 7% ironxanes Starch, 4 Lean Meat, 1 Fat

Grilled Halibut withBlueberry-Sage SaucePrep: 5 Grill: 1

5- 6-c h z hb , b 1 ch hc

1 c gc c, c chd

4 c d h g

1 hddd g

4 bc

b g jc

1 b

1 c Bb-Sg Sc

1. Thaw sh, i rozen. Rinse sh; pat dry. Ina small bowl combine croutons, 4 cup sage,orange peel, and 4 teaspoon pepper. Stir inorange juice and 1 tablespoon olive oil.2.

For a charcoal grill, grill sh, skin sidesup i using llets, on the greased rack o anuncovered grill directly over medium coalsor 5 minutes. Turn and top sh evenlywith crouton mixture, gently pressing ontosh. Grill or 7 to 10 minutes more or untilsh akes easily when tested with a ork.(For a gas grill, preheat grill. Reduce heatto medium. Place sh on greased grill rackover heat. Cover; grill as above.) Serve withBlueberry-Sage Sauce. M g.Bb-Sg Sc: In a medium bowlmash 4 cup blueberries with a potatomasher or ork. Stir in additional 4 cupblueberries, 1 teaspoon sn ipped resh sage,

and 2 teaspoon black pepper. Cover andchill until ready to serve.Per servin cal., 7 g total at (1 g sat.at), 5 mg chol., 99 mg sodium, 8 g carbo., 1 gfber, 30 g pro.Daily Values 6% vit. A, 14% vit. C,9% calcium, 8% ironxanes 2 Fruit, 4 Lean Meat,1 Fat


20/36

HtH o 20

Thai Shrimp SoupPrep: 0 Ck:

1 c h z d d

dd h

1.5-c c dcd-d

chc bh

1 c w

g (wh ),

c 2-ch c

d h j, hd

ghw d dd ( ,

g )

1 c d d cd h

h d/ b h

2 15-c c wh w

h, dd

1 c chd d w 1 c cd c

b jc

b c g wh

w g

1 b cd bw g

1 b h c

4 c d h b

1. Thaw shrimp, i rozen. Rinse shrimp;set aside. In a large saucepan bring brothand water to boiling. Add lemongrass and

jalapeos. Return to boiling; reduce heat.Simmer, covered, or 10 minutes. Use aslotted spoon to remove lemongrass andjalapeos; discard.2. Stir mushrooms, sweet pepper, carrot,lime juice, vinegar, brown sugar, and shsauce into saucepan. Bring to boiling;reduce heat. Simmer, covered, or 10 to15 minutes or until vegetables are crisp-tender. Add shrimp. Cook, covered, or to minutes more or until shrimp are opaque.Sprinkle each serving with basil. M -dh g.

th t S: Prepare as above, except

substitute rm, silken-style tou, cut intobite-size pieces, or the shrimp.Per 12 ups srimp an fu

variain 170 cal., g total at (0 g sat. at),19 mg chol., 971 mg sodium, 17 g carbo.,3 g fber, 1 g pro.Daily Values 133% vit. A, 134% vit. C,7% calcium, 16% ironxanes 1 Vegetable, 1 Other Carbo.,2 Lean Meat

Chicken and Kale SoupSar inis: 0

3 c chd

c gc, cd

1 b g

1 d , b chc

b h, c 1-ch c

c dcd-d chc bh

1 15-c c gbz b

(chc), d d dd

1 1.5-c c --ddd dcd

, dd

1 b dd g,

chd

2

2 c gd bc

1 c dd wh wh wh g

c chd h ch

1. In a -quart Dutch oven cook and stironion and garlic in hot oil over medium-high heat to minutes or until onion istender. Add chicken. Cook and stir to5 minutes or until chicken is no longer pink.2. Stir chicken broth, garbanzo beans,undrained tomatoes, Italian seasoning, salt,and pepper into Dutch oven. Bring to boil-ing; stir in pasta. Return to boiling; reduceheat to medium. Cook, covered, 1 minutesor until pasta is tender, stirring occasion-

ally. Remove rom heat; stir in kale. Coverand let stand minutes beore serving.M 6 -dh g.

Per 12 ups 49 cal., 5 g total at (1 g sat.at), 44 mg chol., 84 mg sodium, 5 g carbo.,4 g fber, 5 g pro.Daily Values 40% vit. A, 3% vit. C,6% calcium, 1% ironxanes 2 Vegetable, 12 Starch, 3 LeanMeat, 2 Fat


21/36

HtH o 21

Chicken, Orzo, andVeggie SkilletSar inis: 0

1 b 1 d , b chc

b h, c b-z

1 c chd d, w, d/ g

w

4 c h cd h ()

1 c gc, cd

c h cd z

1 -c c c

d , dd d

chd

3 c d h b

4 bc

4 c hddd P

ch

1. In a large skillet heat oil over medium-high heat; add hal o the chicken strips.Cook and stir or to minutes or untilchicken is no longer pink. Remove chickenwith a slot ted spoon. Add remaining chick-en strips, sweet pepper, shallot, and garlicto skillet. Cook and stir or to minutesor until chicken is no longer pink and sweetpepper is tender.2. Return all chicken to skillet. Stir inorzo, tomato sauce, tomato, basil, and blackpepper. Cook and stir or 1 to minutes oruntil heated through. Sprinkle with cheese.

M g.Per servin 317 cal., 7 g total at ( g sat.at), 69 mg chol., 46 mg sodium, 30 g carbo.,3 g fber, 33 g pro.Daily Values 11% calcium, 17% ironxanes 1 Vegetable, Starch,3 Lean Meat, 2 Fat

Chicken with HarvestFruits and VeggiesPrep: 5 Bake: 5

Ck: 0 oven: 00

Nc cg

4 c b1 c c chd wh g ch

b wh b

2 gc wd

2 bc

6 , b chc b

h (b d)

1 b b

1 g w , d d c

1-ch c

1 -c cg cd h b

h

3 c chd d

4 c chc bh

d d/ , chd4 c d dd b

b cd bw g

1. Preheat oven to 00F. Lightly coat a15101-inch baking pan with cooking spray;set aside. Place buttermilk in a shallow dish.In another shallow dish combine chips, bran,garlic powder, and pepper. Dip chicken inbuttermilk; coat tops and sides with chip

mixture. Place, uncoated sides down, in bak-ing pan. Spray tops o chicken lightly withcooking spray. Bake, uncovered, or 5 to0 minutes or until chicken is no longer pink.2. Meanwhile, in a large skillet melt butter;add sweet potato, mushrooms, and onion.Cook about 5 minutes or until onion is ten-der. Add broth. Simmer, covered, 5 minutes.Stir in apple, ruit bits, and brown sugar.Simmer, covered, or 10 minutes more.3. Serve mixture with baked chicken.M 6 g.

Per servin 47 cal., 9 g total at (3 g sat.at), 94 mg chol., 89 mg sodium, 47 g carbo.,4 g fber, 40 g pro.

Daily Values 90% vit. A, 9% vit. C,8% calcium, 13% ironxanes 2 Vegetable, 2 Fruit,2 Starch, 42 Lean Meat, 2 Fat


22/36

HtH o 22

5. Combine the red cabbage and bok choy;divide greens among dinner plates. Topwith kabobs, pea pods, and mushrooms.Shake chilled dressing; drizzle over salad.M g.

Per servin 9 cal., 8 g total at ( g sat.at), 59 mg chol., 33 mg sodium, 15 g carbo.,3 g fber, 4 g pro.

Daily Values 10% vit. Cxanes 1 Vegetable, 2 Fruit, 3 Lean Meat

Asian Primavera Stir-FrySar inis: 5

1 c dd h h

1 b cch

6 c dd cc wh

wh cc

1 c , b chc

b h, c b-z c

b d h

b gh c

1 b gd h gg c gc, cd

Nc cg

1 c g , g d

d

c wh c wh

(b 1), d

g , b-cd 1-ch

c

G ()

1. In a small bowl combine dried mush-rooms and 1 cup warm water; let stand or15 minutes. Drain mushrooms, squeezingout excess liquid; reserve liquid. Slicemushroom caps; discard stems. Stir corn-starch into reserved mushroom liquid.2. Meanwhile, cook pasta according topackage directions. Drain; keep warm.3. In a bowl stir together the chicken, sherry,soy sauce, ginger, and garlic; set aside.4. Lightly coat a wok or large skillet withnonstick cooking spray. Heat wok or skilletover medium-high heat. Stir-ry sugar snappeas and carrots or to minutes or untilcrisp-tender. Add green onions and stir-ry1 minute more. Remove vegetables romwok; set aside. Add chicken mixture to wok.Stir-ry or to minutes or until chicken isno longer pink. Push chicken rom center owok. Stir cornstarch mixture; add to centero wok. Cook and stir until thickened andbubbly.5.

Return vegetables to wok. Add mush-rooms and pasta. Stir to coat w ith sauce.Cook and stir or 1 minute or until heatedthrough. I desired, garnish with g reenonion strips. M g.Per servin 333 cal., 3 g total at (1 g sat.at), 45 mg chol., 34 mg sodium, 48 g carbo.,3 g fber, 5 g pro.Daily Values 3% vit. C, 3% ironxanes 1 Vegetable, 2 Starch,2 Lean Meat

Sesame Chickenwith Mixed GreensPrep 0 Grill 10

d , b chcb h (1 d )

16 h ch (1 c)

1 w w , c

1-ch c

b c g

wh w g

b w

1 b cg

1 b c

1 d

2 d d

1 b bd c

bd ch c

c chd d cbbg

c chd b ch dg

16 w d, d g

d

2 c cd h h

1. Cut each chicken breast hal into ourlengthwise strips. On each o eight 6-inchskewers thread chicken strips, pineapplechunks, and sweet pepper pieces.2. For dressing, in a screw-top jar combinevinegar, water, oil, soy sauce, sesame oil,and dry mustard. Cover and shake well. Re-serve tablespoons o the dressing. Coverremaining dressing; chill until needed.3. In a bowl combine the tablespoonsreserved dressing and plum sauce. Brushover kabobs.4. For a charcoal grill, grill kabobs on therack o an uncovered grill over mediumcoals or 10 to 1 minutes or until chickenis no longer pink, turning halway throughgrilling. (For a gas grill, preheat grill. Re-duce heat to medium. Place kabobs on grillrack over heat. Cover and grill as directed.)

HtH o 22


23/36

HtH o 23

Mediterranean ChickenPita PocketsSar inis: 15

4 c bd dcd- bc

g d dg

1 b chd h

c, dd

d h h

1 d h

4 d

1 c gc, cd1 c bb d g

1 c hddd cd chc

4 c cbd ch

wh g bd d,

hd cw

1. In a large bowl combine salad dressing,shallot, capers, thyme, rosemary, paprika,and garlic. Add salad greens, chicken, andeta cheese; toss together. Divide chickenmixture evenly among halved pita breadrounds. M g.Per servin 01 cal., 7 g total at( g sat. at), 38 mg chol., 58 mg sodium,

0 g carbo., 3 g fber, 16 g pro.Daily Values 9% vit. A, 4% vit. C,7% calcium, 10% ironxanes 12 Starch, 12 Lean Meat

Roast Bee-MangoPaniniPrep: 0 Ck:

o c cg

4-ch c wh wh

bd

1 c h cd cd b

1 gd g c, w

dd

2 c h b h ch

1 h gd bc

4 c g ch (ch)

c cd ch

1. Preheat an electric sandwich pressor covered indoor grill according tomanuacturers directions. (Or coat a grillpan or large skillet with cooking spray.Preheat over low to medium-low heat or1 to minutes.)2. To assemble sandwiches, lightly sprayone side o each bread slice with cooking

spray. Turn o the bread slices sprayedsides down; divide roast bee among the bread slices. Top each with mango slicesand some o the basil. Sprinkle with pepper.Turn the remaining bread slices sprayedsides down; spread each with goat cheese.Place on top o sandwiches, sprayed sides up.3. Place sandwiches (two at a time, inecessary) in the preheated sandwich pressor covered indoor grill. Cover and cook or or 5 minutes or until bread is toasted andcheese melts. (Or place sandwiches in grillpan or skillet. Place a heavy skillet on top

o sandwiches to atten slightly. Cook or1 to 1 minutes or until bread is toastedand cheese melts, turning once.) M dwch.

Per sani 39 cal., 6 g total at (3 gsat. at), 41 mg chol., 1,07 mg sodium, 45 gcarbo., g fber, 1 g pro.Daily Values 1% vit. A, 64% vit. C,7% calcium, 1% ironxanes 1 Fruit, Starch, Lean Meat


24/36

HtH o 24

Tenderloin Steaks withMerlot SauceSar inis: 5

1 ccd bc b d , c 1 ch

hc (1 14 d)

1 b

2 c chd

1 d h, chd

1 b d h h

1 dd h, chd

2 c M h d d w

b dcd-d b

bh w

1 b bc g

8 ()

1.

Use your ngers to press the pepperonto both sides o steaks. In a large skilletcook steaks in hot oil over medium heat todesired doneness, turning once. Allow10 to 1 minutes or medium rare (15F)to medium (160F). Transer steaks to aserving platter; keep warm.2. For sauce, add onion, shallot, and driedthyme (i using) to drippings in skillet.Cook and stir or to 6 minutes or untilonions are tender. Add Merlot and broth.Bring to boiling; reduce heat. Boil gently or to 5 minutes or until mi xture is reducedby about hal. Stir in vinegar and reshthyme (i using). I desired, season to taste

with salt. Spoon sauce over steaks. M g.

Per unes seak + alespns

saue 49 cal., 1 g total at (4 g sat. at),70 mg chol., 69 mg sodium, 5 g carbo., 1 g fber,4 g pro.Daily Values % vit. A, 5% vit. C,% calcium, 0% ironxanes 32 Lean Meat, 1 Fat

Top Loins with PepperMedleyPrep: 0 Marinae: h

Ck:

b , c 1 ch hc

(b 10 c ch)4 c bc g

1 b

1 dd b, chd

4 bc

c gc, cd

1 g d w , c b-

z

1 g w d/ g w

, c b-z

1 d d , c b-z

wdg

3 c dcd-d b bh

1 b cg

1. Trim at rom steaks. Cut steaks in halcrosswise. Place steaks in a resealableplastic bag set in a shallow dish.2. For marinade, in a small bowl whisktogether vinegar, olive oil, basil, blackpepper, and garlic. Set aside tablespoons

o the marinade. Pour the remainingmarinade over steaks; seal bag. Marinatein the rerigerator or to hours, turningbag occasionally.3. In a large skillet heat the reservedmarinade. Add red and yellow sweet pepper

and onion to skillet. Cook and stir overmedium-high heat or 5 minutes. Add broth.Bring to boiling; reduce heat. Simmer,covered, or 5 minutes more. Removevegetables and l iquid rom skillet.4. Drain steaks, discarding mar inade. Addoil to skillet; heat over medium-high heat.Add steaks; reduce heat to medium. Cook todesired doneness, turn ing once. Allow1 to 15 minutes or medium rare (15F)to medium (160F). Return vegetablemixture to skillet; heat through. M g.

Per 5 unes sea k + 2 up ve-

eales 384 cal., g total at (5 g sat. at),

83 mg chol., 13 mg sodium, 1 g carbo., gfber, 3 g pro.Daily Values 5% vit. A, 64% vit. C,3% calcium, 17% ironxanes 1 Vegetable, 2 Other Carbo.,4 Lean Meat, 1 Fat


25/36

HtH o 25

Herbed Adobo Pork ChopsPrep: 15 Marinae: h

Grill: 1

6 b ch, c 4 chhc (12 14 d )

b cd bw g

b

b g jc

b d h c

1 b d w g cd

g

h ch wd

1 gd c

1 dd g, chd

2

4 gd d

()

4 gd c c gc, cd

1. Trim at rom chops. Place chops in aplastic bag set in a shallow dish. For mari-nade, in a small bowl combine brown sugar,oil, orange juice, cilantro, vinegar, chilipowder, cumin, oregano, salt, red pepper (idesired), cinnamon, and garlic. Pour overchops; seal bag. Marinate in the rerigeratoror to hours, turning occasionally.2. Drain chops, discarding mar inade. For acharcoal grill, grill chops on the rack o anuncovered grill directly over medium coalsor 1 to 15 minutes or until chops are done

(160F), turning once halway throughgrilling. (For a gas grill, preheat grill. Re-duce heat to medium. Place chops on grillrack over heat. Cover and grill as above.)M 6 g.

Per servin 189 cal., 7 g total at ( g sat.at), 71 mg chol., 171 mg sodium, 3 g carbo.,0 g fber, 5 g pro.Daily Values 4% vit. A, 5% vit. C,3% calcium, 6% ironxanes 4 Lean Meat, 1 Fat

Spaghetti Squash withChunky Tomato andBee SaucePrep: 0 Ck: 15

Mirave: 10

San: 5

1 d gd b

2 c chd (1 d)

2 c chd g w

(1 )

c gc, cd

1 1.5-c c dcd ,

dd

1 -c c c b

12 dd g,

chd

8 bc

1 c Cd Sgh Sqh

4 c hddd P ch

(1 c)

1. In a large saucepan cook ground bee,onion, sweet pepper, and garlic until meat

is brown. Drain. Add undrained diced toma-toes, tomato sauce, tomato paste, Italianseasoning, and black pepper. Bring sauce toboiling; reduce heat. Simmer, uncovered,or 15 minutes, stirring occasionally.2. Meanwhile, prepare Cooked SpaghettiSquash. Serve sauce over squash. Sprinklewith Parmesan cheese.Cd Sgh Sqh: Prick a 2- to-pound whole spaghetti squash in severalplaces with a sharp knie. Place squash ina microwave-sae baking d ish. Microwave,uncovered, on high or 10 to 15 minutes oruntil tender. Let stand or 5 minutes. Halvesquash lengthwise and remove seeds. Using

orks, shred and separate the squash pulpinto strands. M 6 g.Per servin 19 cal., 9 g total at (4 g sat.at), 50 mg chol., 397 mg sodium, 18 g carbo.,1 g fber, 17 g pro.Daily Values 3% vit. A, 36% vit. C,11% calcium, 15% ironxanes 2 Vegetable, 1 Starch, LeanMeat, 2 Fat


26/36

HtH o 26

Cider, Pork, andVegetable StewPrep: 0 Ck: 10 1 h

(w) 5 6 h (hgh)

d b hd

d cbd (b

2 c)

d c, c 2-ch

c (b 12 c)

d , cd

1 c c chd (1 d)

2 c c chd c (1 )

b qc-cg c

c jc cd

1 1 cw d

4 bc

C ()

1. Cut meat into 1-inch cubes. In a2- to 52-quart slow cooker combine meat,potatoes, carrots, onions, apple, celery, andtapioca. Stir in apple juice, salt, carawayseeds, and pepper.2. Cover and cook on low-heat setting or10 to 1 hours or high-heat setting or 5 to6 hours. I desired, garnish servings withcelery leaves. M g.Per servin 7 cal., 7 g total at ( g sat.at), 73 mg chol., 405 mg sodium, 7 g carbo.,3 g fber, 4 g pro.Daily Values 116% vit. A, % vit. C,4% calcium, 14% ironxanes 2 Vegetable, 2 Fruit, 1 Starch,3 Lean Meat, 1 Fat

Mexi-Pork WrapsSar inis:: 5

c b , c

h b-z

1 c gc, cd

1 b 4 c z wh c, hwd

2 c chd d d w

4 c cd g ()

b jc

2 gd c

8 c ()

2 c d bc b*

9- 10-ch wh g

2 c hddd

2 c chd

gh c ()

1.

In a large skillet cook and st ir porkstrips and garlic in hot oil over medium-high heat or to 5 minutes or until no pinkremains; set aside.2. In a medium bowl stir together corn,roasted sweet peppers, green onions, tablespoons o the lime juice, cumin, and,

i desired, cayenne pepper. In a small bowlstir together reried beans and the remain-ing 1 tablespoon lime juice.3. Spread tablespoons o the reried blackbean mixture in a -inch-wide strip downcenter o each tortilla. Top with pork strips,

corn mixture, romaine, and tomato. Foldbottom edge o each tort illa up and overthe lling. Roll up tortillas around lling.I desired, serve wraps with sour cream.M w.

M-Chc W: Prepare as above,except substitute skinless, boneless chickenbreast ha lves, cut into bite-size strips, orthe pork.*N: I you cant nd reried black beans,rinse and drain hal o a 15-ounce can blackbeans. In a small bowl mash beans; stir in1 tablespoon lime juice as directed.Per prk r iken rap variain

316 cal., 11 g total at (3 g sat. at), 36 mg chol.,

484 mg sodium, 39 g carbo., 5 g fber, 17 g pro.Daily Values 15% vit. A, 105% vit. C,5% calcium, 14% ironxanes 1 Vegetable, Starch, 12 LeanMeat, 1 Fat


27/36

HtH o 27

Sausage and MushroomRotiniPrep: 0 Bake: 0

oven: 50

2 c dd wh g

1 c cd

g (cg d),

cd gd ,

gd b

1 -c cg cd h h

2 c chd

c gc, cd

1.5-c c dcd wh

b , g c, d g, dd

1 6-c c --ddd

3 c w

4 chd d

4 c hddd - zz

ch

4 c h gd P ch

1. Preheat oven to 50F. Cook pasta ac-cording to package directions; drain.2. In a -quart Dutch oven cook sausage,mushrooms, onion, and garlic over mediumheat until sausage is no longer pink andvegetables are tender, stirr ing requentlyand breaking up sausage with t he back o aspoon. Drain o at. Add pasta, undrainedtomatoes, tomato paste, water, and red pep-per to Dutch oven, stirr ing until combined.3. Transer pasta mixture to a lightly greased2- or -quart baking dish. Bake, covered,or 0 minutes. Uncover and sprinkle with

mozzarella cheese and Parmesan cheese.Bake, uncovered, about 10 minutes more oruntil heated through. M 6 g.Per 13 ups 406 cal., 6 g total at ( g sat.at), 43 mg chol., 1,76 mg sodium, 60 g carbo.,6 g fber, 9 g pro.Daily Values 9% vit. A, 30% vit. C,1% calcium, 34% ironxanes 1 Vegetable, 32 Starch, Lean Meat

Roasted Lamb withPomegranate-OrangeCompotePrep: 5 Cill: h

as: 5 San: 10

oven: 00

d g

1 b d h

1 b c g

1 b j

2 c chd, dd ccb

b g d

d dd cb

1 b b (b

1 d)

c gc, cd

b d h

S d bc

1 b

1. For compote, peel, seed, and section theoranges over a small bowl to catch juice.Reserve tablespoons o the juice in bowl.Whisk m int, vineg ar, and jelly into reser vedjuice. Stir in orange sections, cucumber,and pomegranate seeds. Cover and chill orup to hours.

2. Preheat oven to 00F. Trim at rommeat. Place meat between pieces oplastic wrap. Working rom the center tothe edges, use the at side o a meat malletto pound meat to 2-inch thickness. Removeplastic wrap. Rub garlic over meat; sprinkle

with parsley, salt, and pepper. Starting roma long side, roll up meat into a spiral. Tiewith 100-percent-cotton str ing at 12-inchintervals. Lightly sprinkle with additionalsalt and pepper.3. In a large ovenproo skillet cook meat inhot oil until brown on all sides. Insert anoven-going meat thermometer into centero meat. Roast or 5 to 0 minutes or untilmeat thermometer registers 155F or me-dium doneness. Remove meat rom oven.4. Cover meat with oil and let stand or10 minutes. The temperature o the meatater standing should be 160F. To serve,cut meat into 2-inch slices. Serve meat

with compote. M g.Per servin 04 cal., 10 g total at (3 g sat.at), 56 mg chol., 81 mg sodium, 11 g carbo.,1 g fber, 18 g pro.Daily Values 4% vit. A, 43% vit. C,4% calcium, 1% ironxanes 2 Fruit, 2 Medium-Fat Meat


28/36

HtH o 28

Pesto Risotto withRoasted VegetablesPrep: 5 as: 0

Ck: 0 oven: 5

Nc cg

1 , c h wdg

1 c h c, d h,

b h, hd

1 d w , c b-

z

h g , d d

c 12-ch c

1 b

4

8 bc

4 c cd bw c

c gc, cd

14 c w

3 c d wh w chc bh b chd b

b hddd P ch

1. Preheat oven to 5F. Coat a 15101-inch baking pan with cooking spray. Placeonion wedges, mushrooms, sweet pepper,and asparagus in prepared baking pan.Drizzle with oil; sprinkle with salt andblack pepper, tossing to coat. Arrangevegetables in a single layer in the pan.

Roast, uncovered, about 0 minutes or untilvegetables are tender and lightly browned,stirring once or twice.2. Coat a medium nonstick saucepan withcooking spray. Preheat over medium heat;

add rice and garlic. Cook and stir or to minutes or until rice begins to brown.Remove saucepan rom heat.3. Meanwhile, in a small saucepan bringthe water to boiling; reduce heat. Coverand keep water simmering. Careully stirwine into the rice mix ture. Cook, sti rringrequently, over medium heat until liquid isabsorbed. Stir 2 cup o the simmering waterinto the rice mixture. Continue to cook,stirring constantly, until liquid is absorbed.Add remain ing simmering water, 4 cup ata time, stirring constantly until the rice istender and slightly creamy. (This should

take 18 to 0 minutes total.)4. Gently stir pesto and roasted vegetablesinto rice mixture; heat through. Sprinkleeach serving with Parmesan cheese. M g.

Per 4 up 177 cal., 10 g total at (1 g sat.at), 3 mg chol., 53 mg sodium, 16 g carbo., g fber, 5 g pro.Daily Values 5% calcium, 5% ironxanes 1 Vegetable, 2 Starch, Fat

Thai Peanut-Lentil SaladSar inis: 5

2 17.6-c cg (12 c)

cd *

4 c h b-z d w

d/ zcch d/

hddd c

b d h c

c c hddd

cbbg

1 c th P Dg

b h cd g (1)

b chd d-d

()

1. In a bowl combine lentils, sweet pepper,and cilantro. Divide cabbage among saladplates. Top each with some o the lentilmixture. Drizzle with Thai Peanut Dressing.Sprinkle with green onion and, i desired,peanuts. M g.th P Dg: In a small saucepancombine 3 cup water, 4 cup creamy peanutbutter, 1 tablespoon reduced-sodium soysauce, 1 teaspoon sugar, 4 teaspoon groundginger, and 1 clove garlic, minced. Whiskconstantly over low heat until smooth.*N: To cook your own lentils, rinse 2 cupdry brown lentils. In a small saucepan combinelentils and 12 cups water. Bring to boiling;

reduce heat. Simmer, covered, about0 minutes or until tender. Drain; coolcompletely.Per 13 ups 1 cal., 8 g total at ( g sat.at), 0 mg chol., 44 mg sodium, 5 g carbo.,9 g fber, 1 g pro.Daily Values 3% vit. A, 11% vit. C,5% calcium, 19% ironxanes 2 Vegetable, 12 Starch, 1 LeanMeat, 1 Fat

Meatless Main Dishes

HtH o 28


29/36

HtH o 29

Roasted Vegetable-Basil

PastaPrep: 15 as: 0 oven: 50

14 c dd wh g

6 c chd, d gg

(1 d)

12 c chd, dd

()

c gc, cd

1 b

2

4 chd d

2 c d h b

2 c cbd g ch

1. Preheat oven to 50F. Cook pastaaccording to package directions; drain.Return pasta to saucepan; cover and keepwarm.2. Meanwhile, in a large bowl combineeggplant, tomatoes, and garlic. Drizzle oilover vegetables; sprinkle with 4 teaspoono the salt and the crushed red pepper. Tossto coat. Transer vegetable mixture to alightly greased 15101-inch baking pan.3. Roast, uncovered, about 0 minutes oruntil eggplant is tender, stirring occasion-ally. Toss roasted vegetables with pasta.

Add the remaining 4 teaspoon salt, thebasil, and goat cheese; toss gently. M g.

Per 14 ups 81 cal., 9 g total at (3 g sat.at), 11 mg chol., 390 mg sodium, 40 g carbo.,8 g fber, 13 g pro.Daily Values 9% calcium, 13% ironxanes Vegetable, Starch,2 Medium-Fat Meat, 1 Fat

Vegetable PolentaLasagnaPrep: 5 Cill: 1 h

Bake: 0 oven: 50

c cd w

12 c c

14

1 , h cd

1 b

c h h, hd

4 h gd bc

d g w , d

d chd*

d d w , d

d chd*

14 c c

1 c hddd zz ch

( c)

1. For polenta, in a medium saucepan bring2 cups o the water to boiling. In a medium

bowl combine the remaining 12 cups water,the cornmeal, and 1 teaspoon o the salt.Slowly add cornmeal mixture to boilingwater, stirring constantly. Cook and stir untilmixture returns to boiling; reduce heat tolow. Cook about 10 minutes or until mixtureis very thick, stirr ing occasionally. Pour thehot mixture into a -quart rectangularbaking dish. Cool slightly. Cover andrerigerate about 1 hour or until rm. (Orcover and rerigerate up to hours.)

2. Preheat oven to 50F. In a large non-stick skillet cook onion in hot oil over me-dium heat or to minutes or until tender.Add mushrooms, the remaining 4 teaspoonsalt, and the black pepper. Cook and stirabout 5 minutes or until mushrooms aretender. Remove rom heat; stir in the greenand red roasted sweet peppers.

3. Spread the marinara sauce over chilledpolenta. Top with the vegetable mixtureand sprinkle with mozzarella cheese. Bake,covered, in a 50 oven or 0 minutes.Bake, uncovered, or 10 to 15 minutes moreor until edges are bubbly. M g.*N: To roast peppers, quarter the pepperslengthwise; remove stems, seeds, andmembranes. Place peppers, cut sides down,on a oil-lined baking sheet. Roast in a5F oven or 0 to 5 minutes or untilskins are blistered and bubbly. Fold oilaround peppers to orm a packet; seal. Letstand or 15 minutes to loosen skins. Peel andchop sweet peppers. (Or substitute three7-ounce jars or two 1-ounce jars roasted redsweet peppers, drained and chopped, or thegreen and red sweet peppers.)Per servin 03 cal., 6 g total at ( g sat.at), 8 mg chol., 597 mg sodium, 31 g carbo.,5 g fber, 8 g pro.Daily Values 57% vit. A, 17% vit. C,11% calcium, 11% ironxanes Vegetable, 12 Starch,2 Medium-Fat Meat, 2 Fat


30/36

HtH o 30

Sesame Tou Stir-FrySar inis: 0

4 c chd

1 b d1 gd h gg

2 gd gg

8 chd d

1 1-c cg -

b- (h b cd),

dd d c 2-ch cb

1 b cg

1 16-c bg z -

gb, hwd

3 c bd - c

c h cd c

g , h cd (4 c)

1 d g, c wdg

1. In a bowl combine 1 tablespoon o thepeanuts, the sesame seeds, ginger, and redpepper. Add tou; toss gently to coat.2. Heat oil in a large skillet over medium-high heat. (I necessary, add more oil dur-ing cooking.) Add tou mixture to skillet.Cook, stirring gently, or to minutesuntil sesame seeds are toasted and toubegins to brown.3. Remove tou mixture to a bowl. Addvegetables to sk illet; cook and stir to minutes until heated through. Add stir-rysauce; cook and stir gently until mixtureis bubbly. Stir in tou; heat through. Serve

over rice. Sprinkle each serving with someo the remaining tablespoons peanutsand the green onions. Serve with orangewedges. M g.Per servin 386 cal., 14 g total at ( g sat.at), 1 mg chol., 1,054 mg sodium, 45 g carbo.,6 g fber, 19 g pro.Daily Values 3 % vit. A, 58 % vit. C,13% calcium, 17 % iron.xanes 12 Starch, 1 Other Carbo., Medium-Fat Meat, 1 Vegetable, 2 Fat

Per a 148 cal., 7 g total at ( g sat. at),7 mg chol., 460 mg sodium, 16 g carbo., 3 gfber, 7 g pro.Daily Values 4 % vit. A, 6% vit. C,9 % calcium, 8 % iron.xanes 1 Starch, 2 Lean Meat, 1 Fat

Bg tc: Prepare as above, exceptincrease water to cup and substitutebulgur or lentils. Simmer water, bulgur, andonion, covered, or about 15 minutes or untilbulgur is tender and liquid is absorbed.Per a 143 calories, 7 g total at ( g sat.at), 7 mg chol., 460 mg sodium, 16 g carbo., g fber, 6 g pro.Daily Values 4% vit. A, 6% vit. C,9% calcium, 6% iron.xanes 1 Starch, 2 Lean Meat, 1 Fat

Vgb tc: Prepare as directed,except stir 1 cup rozen whole kernel cornand 4 cup shredded carrot into the tomatosauce mixture. Increase number o taco

shells to 1.Per a 133 calories, 6 g total at ( g sat.at), 5 mg cholesterol, 36 mg sodium, 17 gcarbo., 3 g fber, 6 g pro.Daily Values 46% vit. A, 6% vit. C,7% calcium, 6% iron.xanes 1 Starch, 2 Lean Meat, 2 Fat

Meatless TacosPrep: 10 Ck: 5

2 c w

4 c , d d dd

4 c chd

c h1 -c c c

2 18- 14-c

(5 ) c g

c - b-

(h b cd), dd d

chd

12 c hddd c

1 d , chd

2 c hddd chdd ch

2 c bd ()

1. In a medium saucepan combine water,lentils, and onion. Bring to boiling; reduce

heat. Simmer, covered, or 5 to 0 minutesor until lentils are tender and liquid isabsorbed. Meanwhile, heat taco shellsaccording to package directions.2. Stir tomato sauce and taco seasoningmix into lentils. Bring to boiling; reduceheat. Simmer, uncovered, or 5 minutes.Stir in tou; heat through. Spoon intotaco shells. Top with lettuce, tomato, andcheese. I desired, serve with salsa. M c.


31/36

HtH o 31

Greek Quinoa andAvocadosPrep: 15 Ck: 15

2 c cd q, d d

dd*

1 c w

, dd d

chd

2 c hddd h ch

3 c chd d

b jc

b

2

Sch

cd, dd, d,

d cd**

3 c cbd ch

1. In a small saucepan combine quinoa andwater. Bring to boiling. Reduce heat; coverand simmer or 15 minutes or until liquid isabsorbed. Place quinoa in a medium bowl.2. Add tomatoes, shredded spinach, andonion to quinoa; stir to combine. In a smallbowl whisk together lemon juice, olive oil,and salt. Add to quinoa mixture; toss to coat.3. Place additional spinach leaves on saladplates. Arrange avocado slices on spinachleaves. Divide quinoa mixture evenly overavocado slices. Sprinkle each serving withsome o the eta. M g.*N: Rinse quinoa thoroughly beore

cooking to remove a bitter substance calledsaponin that coats the seeds.Per servin 33 cal., 4 g total at (5 g sat.at), 11 mg chol., 457 mg sodium, 7 g carbo.,8 g fber, 7 g pro.Daily Values 46 % vit. A, 37 % vit. C,11 % calcium, 18 % iron.xanes 12 Starch, 2 Vegetable, 42 Fat**N: Brush avocado slices with addi-tional lemon juice to prevent browning.

Portobello Wrap withWhite Bean-ChileSpreadPrep: 0 Marinae: 15

Grill: 6

b h c, d

g d

4 c bd d dg

1 19-c c wh d b

(c ), dd d d

c gc, qd

b

1 ch wd

4

c bb ch

1 b bd ddg

-ch gc-hb, ch,

c g ch (ch),

cbd, 1 c hddd

M Jc ch ( c)

1. Generously brush portobello mush-rooms on both sides with the 4 cup dress-ing. Let stand or 15 minutes. Meanwhile,

in a ood processor combine drained beans,garlic, olive oil, chile powder, and salt.

Cover and process until nearly smooth;set aside.2. Toss spinach with the 1 tablespoon saladdressing; set aside.3. For a charcoal grill, grill mushrooms onthe rack o an uncovered grill directly overmedium coals or 6 to 8 minutes or untilmushrooms are tender and brown, turningonce halway through gr illing. (For a gasgrill, preheat grill. Reduce heat to medium.Place mushrooms on grill rack over heat.Cover and grill as above.)4. Spread about one-ourth o the beanmixture evenly over each our tortilla. Topwith warm mushroom slices, the spinach

mixture, and cheese. Roll up each tortillaaround lling. Place wraps, seam sidesdown, on plates. M g.Per servin 537 cal., 8 g total at (8 g sat.at), 13 mg chol., 1,158 mg sodium, 58 g carbo.,10 g fber, 3 g pro.Daily Values 3 % vit. A, 8 % vit. C, % calcium, % iron.xanes 32 Starch, 12 Medium Fat

Meat, 2 Vegetable, 32 Fat


32/36

HtH o 32

Desserts

Pineapple-Pear CrispPrep: 0 Bake: 5

oven: 75

5 , d, cd, d hd

ghw

4 gd c

c c chd

4 c h

1 c d

3 c wh wh

3 c chd hz, d

b cd bw g

1 gd h gg 4 gd gg

4 gd g

b cg

w- z g c

c ()

1. Preheat oven to 75F. Arrange pearhalves, cut sides up, in a -quart rectangu-lar baking dish. Sprinkle with cinnamon.Top with pineapple and drizzle with tablespoons o the honey.2. In a medium bowl combine oats, our,hazelnuts, brown sugar, ginger, and nutmeg.Stir in the remaining tablespoons honey and

the oil. Sprinkle the oat mixture over ruit.3. Bake, uncovered, 5 minutes or untilpears are tender, covering with oil the last5 minutes to prevent overbrowning. Servewith rozen yog urt. M 10 g.Per servin 3 cal., 11 g total at (3 g sat.at), 15 mg chol., 87 mg sodium, 55 g carbo.,

4 g fber, 7 g pro.Daily Values 1% vit. A, 18% vit. C,11% calcium, 7% ironxanes Fruit, 12 Starch, Fat

Blueberry-RaspberryTart with Lemon CreamPrep: 5 Bake: 16

Cill: 1 hoven: 75

1 c C

3 c qc-cg d

3 c wh wh wh

wh

3 c - 2 -c cg dcd-

c ch (Nch), d

4 c b, d

4 c g

4 bg d

8

1 hddd

12 c h bb

12 c h b

1. Prepare Lemon Cream at least hoursbeore preparing tar t.2. Preheat oven to 75F. For dough, in asmall bowl combine oats, whole wheat

pastry our, and all-purpose our; set aside.In a large mixing bowl combine cream cheeseand butter; beat with an electric mixer onmedium to high speed or 0 seconds. Addsugar, baking soda, and salt; beat untilcombined. Beat in as much o the oatmixture as you can with the mixer. Usinga wooden spoon, stir in any remaining oatmixture and the lemon peel. Form doughinto a ball.

3. Pat dough onto bottom and up the sideso a lightly greased 10-inch tart pan with aremovable bottom. Prick dough on thebottom with a ork. Line dough with adouble thickness o oil.4. Bake or 8 minutes. Remove oil. Bakeabout 8 minutes more or until crust is dryand lightly browned. Cool completely on awire rack. Remove sides o tart pan. Placecrust on a serving platter. Spread Lemon

Cream evenly in the bottom o the crust.Top with blueberries and raspberries.5. Chill tar t, loosely covered, or up to1 hour. To serve, cut into wedges. C: Line a yogurt stra iner,sieve, or small colander with three layers o100-percent-cotton cheesecloth or a cleanpaper coee lter; place over a large bowl.Spoon one 16-ounce carton plain low-at orat-ree yogurt* into strainer. Cover withplastic wrap; chill or hours. Discardliquid in bowl. In a small bowl stir togetherthe yogurt and 3 cup lemon curd. Coverand chill or up to days. Makes about

13 cups. *Be sure to use a brand o yogurtthat contains no gums, gelatin, or llers.These ingredients may prevent the wheyrom separating rom the curd to makeyogurt cheese. M 10 wdg.Per ee + alespns ream

16 cal., 9 g total at (5 g sat. at), 30 mg chol.,18 mg sodium, 31 g carbo., 4 g fber, 6 g pro.Daily Values 6% vit. A, 13% vit. C,11% calcium, 4% ironxanes Starch, 12 Fat

HtH o 32


33/36

HtH o 33

Green Tea andTangerine SorbetPrep: 5 reee: 6 h

1 g, c

4 c cd w

1 g 1 bg

g

c g jc

4 c gh-cd c

tg c ()

tg c ()

1. Use the at side o a meat mallet toslightly crush lemongrass. Place in a smallsaucepan; add cold water. Bring just toboiling over medium heat. Remove romheat. Add tea leaves to hot liquid. Steep or minutes.2. Strain the hot liquid into a mediumbowl; discard tea leaves and lemongrass.Set liquid aside to cool.

3. Stir tangerine juice and corn syr up intoliquid. Pour into a nonmetal reezer con-tainer.* Cover and reeze about hours oruntil nearly rm.4. Break the mixture into chunks. Transerto a chilled medium mixing bowl. Beat withan electric mixer on medium until smooth.Return to reezer container. Cover andreeze about hours or until rm.5. To serve, scoop into tangerine cups, idesired, or chilled serving dishes. I desired,garnish with tangerine slices. M

6 g.*N: I you like, reeze the mixture in ano-ice, no-salt electric ice cream maker ac-cording to the manuacturers directions.Per servin 73 cal., 0 g total at, 0 mg chol.,18 mg sodium, 19 g carbo., 0 g fber, 0 g pro.Daily Values 7% vit. A, 43% vit. C,% calcium, 1% ironxanes 1 Fruit

Pomegranate-OrangeSherbetPrep: 0 Cill: h

reee: c dc

1 c g

1 d g

c g jc

11-c c d g

c, dd

1 c b

4 c g jc

Pg d ()

M ()

1. In a medium saucepan combine sugarand unavored gelatin; stir in pomegranatejuice. Cook and stir over medium heat unti l

sugar and gelatin dissolve. Remove sauce-pan rom heat.2. In a large bowl stir together gelatinmixture, mandarin orange sections, but-termilk, and orange juice. Cover and chill atleast hours.3. Transer mixture to a - to 5-quart icecream reezer; reeze according to manu-acturers directions. I desired, ripen hours.I desired, garnish with pomegranate seedsand mint leaves. M 1 g.

c-Gg Shb: Prepare as above,except decrease sugar to 2 cup, add4 teaspoon ground ginger with the sug ar,substitute apricot nectar or the pomegran-

ate juice, and substitute two 15-ounce cansunpeeled apricot halves in light syrup,rinsed, drained, and chopped, or the man-darin orange sections. M 10 g.Per 3 up pmeranae r apri

variain 137 cal., 0 g total at, 1 mg chol.,3 mg sodium, 3 g carbo., 1 g fber, 3 g pro.Daily Values 14% vit. A, 57% vit. C,3% calcium, % ironxanes Other Carbo.


34/36

HtH o 34

Masala Chai-SpicedPeach Upside-DownCakePrep: 0 Bake: 5

Cl: 15 oven: 50

2 c cd, d ch1 c -

3 c wh wh wh wh

wh

12 bg wd

2 c

4 gd cd

8 gd

8 gd c

Dh bc

gg wh, gh b

4 c cd bw g

2 c b

3 c ch c c c

3

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1. Preheat oven to 50F. Grease andlightly our a 99-inch baking pan.Arrange peaches in prepared pan. Set aside.2. In a large bowl combine all-purposeour, white whole wheat our, bakingpowder, pumpkin pie spice, cardamom,

anise, cloves, and pepper. In a mediumbowl stir together egg whites, brown sugar,buttermilk, peach nectar, oil, and vanil la.Add egg white mixt ure all at once to ourmixture; stir until smooth. Pour batter overpeaches in pan.3. Bake or 5 to 0 minutes or until awooden toothpick inserted in center comesout clean. Cool in pan on a wire rack or5 minutes. Loosen sides o cake; invertonto a serving plate. Let cool 15 minutesbeore serv ing. I desired, spr inkle withpowdered sugar. M 1 g.Per servin 180 cal., 6 g total at (1 g sat.at), 0 mg chol., 56 mg sodium, 9 g carbo., 1 g

fber, 3 g pro.Daily Values 3% vit. A, 5% vit. C,4% calcium, 5% ironxanes 1 Starch, 1 Other Carbo., 1 Fat

Berry ClaoutiPrep: 15 Bake: 0

Cl: 0 oven: 75

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1. Preheat oven to 75F. In a large mixingbowl combine egg whites, whole egg, granu-lated sugar, honey, liqueur, vanilla, and salt;beat with a wire whisk or an electric mi xeron low until light and rothy. Stir in theyogurt until mix ture is smooth. Add our;beat until mixture is smooth.2. Grease six 6-ounce individual quichedishes. Arrange berries in bottoms odishes. Spoon batter over berries. (Batterwill not cover berr ies completely.) Bake or0 to 5 m inutes or until centers appear setwhen shaken. Cool on a wire rack or

0 minutes.3. Just beore serving, i desired, sprinklewith powdered sugar. M 6 g.Per servin 141 cal., 1 g total at (0 g sat.at), 36 mg chol., 76 mg sodium, 7 g carbo.,3 g fber, 6 g pro.Daily Values % vit. A, 6% vit. C,8% calcium, 6% ironxanes 2 Fruit, 2 Starch, 1 OtherCarbo., 2 Lean Meat


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Creamy Mocha CustardsPrep: 0 Bake: 0

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1. Preheat oven to 5F. In a mediumsaucepan combine milk, sugar, cocoapowder, and coee crystals. Cook and st irover medium-low heat just until cocoa andcoee are dissolved.

2. In a medium mixing bowl graduallywhisk hot milk mixture into egg product.Stir in vanilla. Place six 6-ounce custardcups in a -quart rectangular baking dish.Place baking dish on oven rack. Divide eggmixture among custard cups. Careullypour boiling water into the baking d isharound the custard cups to a depth o1 inch.3. Bake or 0 to 5 minutes or until a knieinserted near the center o each custardcomes out clean. Remove cups rom water.Cool on wire rack to room temperature.

Cover and chill or to hours. I desired,garnish with dessert topping and coeebeans. M 6 g.Per servin 103 cal., 1 g total at (0 g sat.at), mg chol., 98 mg sodium, 17 g carbo., 0 gfber, 7 g pro.Daily Values 11% vit. A, 1% calcium,8% ironxanes 2 Milk, 2 Other Carbo.,2 Lean Meat

Autumn Apple-Cranberry CrispPrep: 15 Bake: 0

oven: 75

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Preheat oven to 75F. In a -quart bak-ing dish combine apples and cranberries. Ina small bowl combine granulated sugar and2 teaspoon apple pie spice. Sprinkle overruit mixture in dish; toss to coat.2. For topping, in a small bowl combineoats, brown sugar, our, and 2 teaspoonapple pie spice. Using a pastry blender,cut in butter until the mix ture resemblescoarse crumbs. Sprinkle topping over ruitmixture.3. Bake or 0 to 5 minutes or until applesare tender. Serve warm. M 6 g.Per servin 189 cal., 5 g total at (3 g sat.at), 11 mg chol., 45 mg sodium, 37 g carbo.,

4 g fber, g pro.Daily Values 4% vit. A, 10% vit. C,% calcium, 5% ironxanes 1 Fruit, 12 Other Carbo., 2 Fat


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IndexaPPETIZErsBlack-Eyed Peas Salsa, 8Chipotle Pork and Chicken Satay, 10Creamy Curried Crab Dip

with Crudits, 9Extraordinary Seafood Bruschetta, 7Fresh Spring Rolls, 8Fruit Bruschetta, 7Hummus and Cucumber Bruschetta, 7Spring Carrot Soup, 10Veggie Tempura with Honey-Mustard

Sauce, 9

BrEakfasT

Apple Butter-Banana Bread, 4Breakfast Burritos, 5Grains and Berries Cereal Blend, 6Multigrain Orange-Kissed Waffles, 6Peach Muffins, 3Raspberry-Cream Cheese Coffee Cake, 4Southwestern Spinach Omelet, 5Strawberry-Mango Smoothies, 3

dEssErTs

Apricot-Ginger Sherbet, 33Autumn Apple-Cranberry Crisp, 35Berry Clafouti, 34Blueberry-Raspberry Tart with Lemon

Cream, 32Creamy Mocha Custards, 35Green Tea and Tangerine Sorbet, 33

Masala Chai-Spiced Peach Upside-DownCake, 32Pineapple-Pear Crisp, 34Pomegranate-Orange Sherbet, 33

MaIn dIshEs

Almond-Herbed Salmon, 17Asian Primavera Stir-Fry, 22Chicken and Kale Soup, 20Chicken, Orzo, and Veggie Skillet, 21Chicken with Harvest Fruits and

Veggies, 21Cider, Pork, and Vegetable Stew, 26Creole Shrimp Cakes with Tarragon

Cocktail Sauce, 19

Grilled Chipotle Salmon Tacos, 17Grilled Halibut with Blueberry-SageSauce, 19

Herbed Adobo Pork Chops, 25Mediterranean Chicken Pita Pockets, 23Mexi-Chicken Wraps, 26Mexi-Pork Wraps, 26Red Snapper with Carrots and Fennel, 18Roast Beef-Mango Panini, 23Roasted Lamb with Pomegranate-Orange

Compote, 27Sausage and Mushroom Rotini, 27Sesame Chicken with Mixed Greens, 22Spaghetti Squash with Chunky Tomato

and Beef Sauce, 25Tenderloin Steaks with Merlot Sauce, 24Thai Shrimp Soup, 20

Thai Tofu Soup, 20Top Loins with Pepper Medley, 24Tuna with Mango-Mint Salsa, 18

MEaTlEss MaIn dIshEs

Bulgur Tacos, 30Greek Quinoa and Avocados, 31Meatless Tacos, 30Pesto Risotto with Roasted Vegetables, 28Portobello Wrap with White Bean-Chile

Spread, 31Roasted Vegetable-Basil Pasta, 29Sesame Tofu Stir-Fry, 30Thai Peanut-Lentil Salad, 28Vegetable Polenta Lasagna, 29Vegetable Tacos, 30

sIdEs

Blue Cheese-Pecan Pear Quick Bread, 15Caribbean-Style Tabbouleh, 11Everyday Succotash Salad, 13Flaxseed Rolls, 16Fresh Tomato, Zucchini, and

Feta Stacks, 14Frozen Whole Wheat Bread Dough

Fix-Ups, 16Lemon-Dill Vegetables, 11Mixed Greens with Mango Dressing, 13Pear-Cheddar Quick Bread, 15Pesto-Swirl Rolls, 16Snappy Asian Couscous, 12Southwestern-Style Couscous, 12Spicy Sweet Potato Corn Bread, 15Whole Wheat Couscous with Seven

Vegetables, 12Winter White Vegetable Soup, 14

healthy for life cookbook

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