Healthy For Life Cookbook

healthy for life
More than 40 delicious, nutritious recipes for your healthy future
Contents
Breakfast . . . . . . . . . . . . . . . . . . . . . . . . 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 forge with people around uscan make a vital difference at every stage of fighting breast cancer. Current research reveals that the most profound healing during any illness is often promoted by a holistic approach that includes both conventional medicine and complementary healing techniques. From practicing yoga and meditation to finding the spiritual support you need to eating more healthful foods, this integrated approach of mind, body, and spirit healing techniques has been found to be most effective for women with breast cancer. Healthy for Life builds on the promise of a bright future with more than 40 delicious recipes that are easy to prepare and are designed to show a new generation of women how easy it is to enjoy fresh-focused meals as part of a healthful lifestyle. Every recipe helps boost the nutrition in your diet without sacrificing pleasure in your meals. Enjoy!
Copyright 2011 by Meredith Corporation, Des Moines, Iowa. All rights reserved.
Breakfast Meat
Beef and Pork
Strawberry-Mango Smoothies
Start to finish: 10 minutes
2 cups fresh strawberries, halved and chilled 1 cup chopped fresh pineapple 4 3 cup chopped bottled or fresh mango 3 1 cup unsweetened pineapple juice 2 cups ice cubes fresh strawberries or mango chunks (optional)
Peach Muffins
Prep: 25 minutes Bake: 15 minutes oven: 400f
Nonstick cooking spray cup rolled oats or spelt flour cups all-purpose flour cup packed brown sugar teaspoons baking powder teaspoon salt teaspoon pumpkin pie spice cup light sour cream cup refrigerated or frozen egg product, thawed 4 1 cup fat-free milk 2 tablespoons canola oil or cooking oil 1 cup chopped fresh peaches or 1 cup frozen unsweetened peach slices, thawed, drained, and chopped 1 recipe Streusel topping 3 2 4 11 2 1 2 4 1 4 1 2 1 3 1
1. In a blender combine strawberries, pineapple, mango, and pineapple juice. Cover and blend until smooth. With blender running, gradually add ice cubes through opening in lid. Blend until smooth after each addition. Serve immediately in chilled glasses. If desired, garnish each serving with strawberries. Makes 6 servings. Per 6 ounces 48 cal., 0 g total fat, 0 mg chol., 1 mg sodium, 12 g carbo., 2 g fiber, 1 g pro. Daily Values 1% calcium, 2% iron exchanges 1 Fruit
1. Preheat oven to 400F. Coat twelve 2-inch muffin cups with cooking spray; 21 set aside. Place rolled oats (if using) in a blender or food processor. Cover and blend or process until ground into a fine powder.
In a large bowl combine ground oats, allpurpose flour, brown sugar, baking powder, salt, and pumpkin pie spice. Make a well in center of flour mixture; set aside. 2. In a medium bowl combine sour cream, egg product, milk, and oil. Add egg mixture to flour mixture. Stir just until moistened (batter should be lumpy). Fold in peaches. 3. Spoon batter into prepared muffin cups, filling about three-fourths full. Sprinkle Streusel Topping over muffin batter in cups. 4. Bake for 15 to 18 minutes, until a wooden toothpick inserted in centers comes out clean. Cool on a wire rack for 5 minutes. Remove from muffin cups; serve warm. Streusel topping: In a small bowl stir together 3 tablespoons chopped pecans, 1 tablespoon toasted wheat germ, 1 table4 spoon packed brown sugar, and 1 teaspoon pumpkin pie spice. Makes 12 muffins. Per muffin 167 cal., 6 g total fat (1 g sat. fat), 20 mg chol., 139 mg sodium, 27 g carbo., 1 g fiber, 4 g pro. Daily Values 2% vit. A, 2% vit. C, 9% calcium, 7% iron 2 exchanges 2 Starch, 1 Fat
HealtHy for life
Apple Butter-Banana Bread

2 11 2 11 2 1 4 1 4 1 8 1 2 4 3 2 1 2 1 4 1 cups all-purpose flour teaspoons baking powder teaspoon ground cinnamon teaspoon baking soda teaspoon salt teaspoon ground nutmeg slightly beaten eggs cup sugar cup mashed ripe banana (2 small) cup apple butter cup canola or cooking oil
Raspberry-Cream Cheese Coffee Cake

4 11 4 11 1 4 1 4 1 1 3 4 1 1 2 1 2 2 1 Nonstick cooking spray cups all-purpose flour teaspoons baking powder teaspoon finely shredded lemon or orange peel teaspoon baking soda teaspoon salt cup granulated sugar tablespoons butter, softened cup refrigerated or frozen egg product, thawed teaspoon vanilla cup buttermilk ounces reduced-fat cream cheese tablespoons refrigerated or frozen egg product, thawed cup raspberries or thinly sliced apricots or nectarines Sifted powdered sugar
1. Preheat oven to 375F. Coat a 9-inch round baking pan with cooking spray. In a medium bowl combine flour, baking powder, lemon peel, baking soda, and salt.
4 2. In a medium mixing bowl beat 3 cup of the granulated sugar and the butter with an electric mixer on medium to high 4 speed until combined. Add the 1 cup egg product and the vanilla. Beat on low to medium speed for 1 minute. Alternately add flour mixture and buttermilk to beaten egg product mixture, beating just until combined after each addition. Pour batter into prepared pan. 3. In a small mixing bowl beat cream 4 cheese and the remaining 1 cup granulated sugar on medium to high until combined. Add the 2 tablespoons egg product; beat until combined. Sprinkle raspberries over the batter in pan. Pour cream cheese mixture over raspberries, allowing some of the berries to show. 4. Bake for 30 to 35 minutes or until a wooden toothpick inserted near the center comes out clean. Cool in pan for 10 minutes. Dust with powdered sugar. Serve warm. Makes 10 servings. Per serving 195 cal., 5 g total fat (3 g sat. fat), 14 mg chol., 223 mg sodium, 33 g carbo., 1 g fiber, 4 g pro. Daily Values 2% vit. C, 5% calcium, 6% iron 2 exchanges 2 Starch, 1 Fat
1. Preheat oven to 350F. Grease and 2 flour the bottom and 1 inch up the sides of a 953-inch loaf pan; set aside. In a large bowl combine flour, baking powder, cinnamon, baking soda, salt, and nutmeg. Make a well in center of the flour mixture; set aside. 2. In a medium bowl combine eggs, sugar, banana, apple butter, and oil. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Spoon batter into prepared pan. 3. Bake about 45 minutes or until a wooden toothpick inserted near center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on a wire rack. Wrap and store overnight before slicing. Makes 1 loaf (16 servings). Per serving 168 cal., 4 g total fat (1 g sat. fat), 27 mg chol., 103 mg sodium, 31 g carbo., 1 g fiber, 2 g pro. Daily Values 1% vit. A, 1% vit. C, 2% calcium, 5% iron 2 2 exchanges 1 Starch, 11 Other Carbo., 1 Fat
HealtHy for life
Breakfast Burritos
Prep: 20 minutes Cook: 10 minutes
2 3 1 2 1 8 2 1 2 1 4 1 4 3 2 1 2 6 4 3 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten cup fat-free milk teaspoon garlic salt ounces uncooked bulk turkey sausage cup chopped green sweet pepper cup chopped fresh mushrooms cup chopped onion cup bottled chunky salsa cup chopped romaine tablespoons finely chopped fresh jalapeo (see note, page 8) (optional) 8- to 10-inch whole wheat tortillas, warmed cup shredded reduced-fat cheddar cheese Bottled chunky salsa (optional) Grapes (optional)
1. In a medium bowl whisk together egg product, milk, and garlic salt. Set egg mixture aside. 2. In a large skillet cook and stir sausage,
sweet pepper, mushrooms, and onion over medium heat until sausage is brown and vegetables are tender. Drain off fat. Add egg mixture to skillet. Cook, without stirring, until mixture begins to set on the bottom and around edges. 3. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist. Immediately remove from heat. Stir in the 4 3 cup salsa, romaine, and, if desired, jalapeo. 4. Divide egg mixture among warm tortillas; top each with some of the cheese. Roll up. If desired, serve with additional salsa and grapes. Makes 6 burritos. Per burrito 325 cal., 11 g total fat (3 g sat. fat), 37 mg chol., 1,038 mg sodium, 30 g carbo., 3 g fiber, 26 g pro. Daily Values 16% vit. A, 21% vit. C, 23% calcium, 10% iron exchanges 2 Starch, 3 Lean Meat
Southwestern Spinach Omelet

1 cup refrigerated or frozen egg product, thawed, or 4 eggs 1 tablespoon snipped fresh cilantro Dash salt Dash ground cumin Nonstick cooking spray 4 1 cup shredded Monterey Jack cheese with jalapeos, reduced-fat cheddar cheese, or reduced-fat Swiss cheese, shredded (1 ounce) 4 3 cup fresh baby spinach leaves 1 recipe Corn-Pepper relish
1. In a mixing bowl beat egg product, cilantro, salt, and cumin until frothy. 2. Coat an unheated 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat. 3. Pour egg mixture into prepared skillet. Cook, without stirring, until mixture begins to set on bottom and around edge. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting until egg is almost set. Sprinkle with cheese. Top with three-fourths of the spinach and half of the Corn-Pepper Relish. Using the spatula, fold an edge of omelet partially over filling. Top with remaining spinach and relish. Cut omelet in half. Makes 2 servings. Corn-Pepper relish: In a small bowl 4 combine 1 cup chopped red sweet pepper; 4 1 cup frozen whole kernel corn, thawed; 2 tablespoons chopped red onion; and 1 tablespoon snipped fresh cilantro. Per serving 142 cal., 5 g total fat (3 g sat. fat), 12 mg chol., 393 mg sodium, 9 g carbo., 2 g fiber, 17 g pro. Daily Values 62% vit. A, 70% vit. C, 16% calcium, 18% iron 2 exchanges 1 Vegetable, 2 Lean Meat, 5 High-Fat Meat
HealtHy for life
Multigrain Orange-Kissed Waffles

Prep: 20 minutes Bake: per waffle baker directions
2 11 2 1 2 1 1 1 2 1 4 1 4 13 2 1 cups all-purpose flour cup whole wheat flour cup oat flour tablespoon packed brown sugar tablespoon baking powder teaspoon baking soda teaspoon salt cups fat-free milk or light vanilla soymilk cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten cup canola oil tablespoon finely shredded orange peel cup reduced-sugar orange marmalade cups fresh berries (such as blueberries, sliced strawberries, and/ or raspberries)
2 1 1 2 1 2 11
Grains and Berries Cereal Blend

Prep: 10 minutes
8 6 4 7 2 cups whole bran cereal cups low-fat granola cups wheat and barley nugget cereal (such as Grape Nuts) cups seven-grain-and-sesame medley cereal (such as Kashi) cups dried cranberries and/or raisins
1. In a large bowl stir together all-purpose flour, whole wheat flour, oat flour, brown sugar, baking powder, baking soda, and salt. Make a well in center of flour mixture; set aside. 2. In a medium bowl combine milk, egg product, oil, and orange peel. Add egg mixture to flour mixture. Stir just until moistened (batter should be slightly lumpy). 3 3. Pour 2 to 1 cup batter onto grids of a preheated, lightly greased waffle baker (use a regular or Belgian waffle baker). Close lid quickly; do not open until done. Bake according to manufacturers directions. When done, use a fork to lift waffle off grid. Repeat with remaining batter. 4. Meanwhile, heat marmalade in a small saucepan until melted. Add berries; heat through. Spoon over warm waffles. Makes 12 servings. 2 Per 1 Belgian or 1 square waffle 221 cal., 10 g total fat (1 g sat. fat), 1 mg chol., 226 mg sodium, 28 g carbo., 2 g fiber, 5 g pro. Daily Values 2% vit. A, 16% vit. C, 15% calcium, 9% iron exchanges 2 Starch, 11 2 Fat
1. Combine cereals and cranberries. Cover; store up to 2 weeks. Or seal in freezer bags; freeze up to 3 months. Makes about 4-cup servings). 28 cups (thirty-six 3 Per serving 196 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 140 mg sodium, 46 g carbo., 8 g fiber, 6 g pro. Daily Values 12% vit. A, 6% vit. C, 6% calcium, 36% iron exchanges 3 Starch
HealtHy for life
Appetizers
Extraordinary Seafood Bruschetta

3 1 1 1 1 2 1 8 tablespoons olive oil tablespoon lemon juice tablespoon snipped fresh chives tablespoon snipped fresh basil tablespoon snipped fresh mint cloves garlic, minced cup crabmeat ounces peeled, deveined, cooked shrimp, coarsely chopped 1 cup chopped plum tomatoes (3 medium) 2 1 cup finely chopped onion (1 medium) 1 8-ounce loaf baguette-style bread freshly ground black pepper fresh mint (optional)
Hummus and Cucumber Bruschetta

4-inch slices baguette french bread 24 1 olive oil nonstick cooking spray 1 tablespoon dried italian seasoning, crushed 2 1 teaspoon garlic powder 3 2 cup finely chopped english cucumber 4 1 cup plain low-fat yogurt 1 tablespoon lemon juice 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed 4 3 cup purchased hummus Snipped fresh oregano (optional)
1. In a medium bowl combine 1 tablespoon of the olive oil, the lemon juice, chives, basil, mint, and garlic. Add crabmeat, shrimp, tomatoes, and onion; toss to coat. 2. Cut bread into 48 thin slices. Arrange on a baking sheet. Brush one side of each slice with some of the 2 tablespoons olive oil; sprinkle with pepper. Broil 4 inches from heat 1 to 2 minutes per side or until toasted. 3. To serve, spoon seafood mixture onto oiled side of each toasted slice. If desired, garnish with fresh mint. Serve immediately. Makes 48 appetizers. Per appetizer 30 cal., 1 g total fat (0 g sat. fat), 13 mg chol., 50 mg sodium, 3 g carbo., 0 g fiber, 2 g pro. Daily Values 1% vit. A, 2% vit. C, 1% calcium, 2% iron 2 exchanges 1 Lean Meat
1. Preheat oven to 400F. Arrange baguette slices in a single layer on a large baking sheet. Lightly coat slices with cooking spray. Combine Italian seasoning and garlic powder; sprinkle over bread slices. Bake
about 10 minutes or until bread slices are crisp and light brown. Cool. 2. Meanwhile, in a small bowl combine cucumber, yogurt, lemon juice, and 1 tablespoon fresh oregano. Spread some of the hummus on top of each toasted baguette slice; top with cucumber mixture. If desired, sprinkle with additional oregano. fruit Bruschetta: Prepare as above, except lightly coat baguette slices with regular nonstick cooking spray. Omit the Italian seasoning and garlic powder. Bake as directed; cool. Substitute finely chopped mango and/or blood oranges or oranges for the cucumber and light cream cheese spread with strawberries for the hummus. Omit lemon juice. Substitute snipped fresh mint for the oregano. Makes 8 servings. Per 3 hummus and cucumber or fruit bruschetta variation 98 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 170 mg sodium, 15 g carbo., 2 g fiber, 3 g pro. Daily Values 5% vit. C, 5% calcium, 6% iron 2 exchanges 1 Starch, 1 Fat
HealtHy for life
Black-Eyed Peas Salsa

Prep: 15 minutes Chill: 12 hours
1 15-ounce can black-eyed peas, rinsed and drained 4 1 cup thinly sliced green onions (2) 4 1 cup finely chopped red sweet pepper 2 tablespoons cooking oil 2 tablespoons cider vinegar 1 to 2 fresh jalapeos, seeded and chopped* 4 1 teaspoon cracked black pepper Dash salt 2 cloves garlic, minced tortilla chips or assorted crackers
Fresh Spring Rolls

2 24 2 1 2 1 2 1 ounces rice vermicelli noodles medium shrimp, peeled and deveined cups shredded napa cabbage cup shredded carrots cup fresh cilantro leaves cup fresh mint leaves or flat-leaf parsley 2-inch 24 round rice-paper wrappers (81 diameter) 2 1 cup water 2 tablespoons sugar 2 tablespoons rice wine vinegar 1 tablespoon fish sauce (nuoc nam or nam pla) 1 tablespoon finely shredded carrot
1. In a medium saucepan cook the vermicelli in lightly salted boiling water for 3 minutes; drain. Rinse under cold water; drain well. Use kitchen shears to snip the noodles into small pieces; set aside. 2. In a large saucepan cook the shrimp in lightly salted boiling water for 1 to 2 minutes or until opaque; drain. Rinse with cold water; drain again. Halve the shrimp lengthwise; set aside.
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 shallow dish. Dip rice papers, one at a time, into water; gently shake off excess water. Place the wet rice papers between clean, damp, 100-percent-cotton kitchen towels; let stand for 10 minutes. Brush any dry edges with a little additional water. Place a wellrounded tablespoon of cabbage mixture across lower third of 1 softened rice paper (keep others covered). Fold bottom of rice paper over filling; arrange 2 shrimp halves across filling; fold in paper sides. Tightly roll up the rice paper and filling. Place, seam side down, on a large plate. Repeat with remaining rice paper, filling, and shrimp. Cover and chill for up to 6 hours. 5. For the dipping sauce, in a small saucepan combine the water and sugar. Bring to boiling over medium heat, stirring occasionally, until sugar is dissolved. Remove from heat and stir in rice wine vinegar, fish sauce, and the 1 tablespoon shredded carrot. Serve spring rolls with dipping sauce. Makes 24 rolls. Per roll 65 cal., 0 g total fat, 11 mg chol., 57 mg sodium, 13 g carbo., 1 g dietary fiber, 2 g pro. Daily Values 16 % vit. A, 7 % vit. C, 2 % calcium, 5 % iron. 2 2 exchanges 1 Starch, 1 Other Carbo.
1. In a bowl combine black-eyed peas, green onions, sweet pepper, oil, vinegar, jalapeos, black pepper, salt, and garlic. Cover and chill overnight. Serve with tortilla chips. Makes 2 cups dip. *Note: Chile peppers contain oils that can burn your skin and eyes. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water. Per 2 tablespoons dip and 2 crackers 67 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 115 mg sodium, 8 g carbo., 1 g fiber, 2 g pro. Daily Values 5 % vit. C, 2 % calcium, 3 % iron. 2 2 exchanges 1 Starch, 1 Fat
HealtHy for life
Creamy Curried Crab Dip with Crudits

Prep: 10 minutes Chill: overnight; up to 4 hours
2 8-ounce cartons plain fat-free yogurt (without gelatin) 2-ounce 1 cup cooked crabmeat or one 61 can crabmeat, drained, flaked, and cartilage removed 2 tablespoons thinly sliced green onion (1) 1 to 2 tablespoons chutney, snipped 1 teaspoon curry powder 4 1 teaspoon salt Dash ground red pepper thinly sliced green onion (optional) low-fat crackers, carrot sticks, and/or cucumber slices
1. Line a large strainer or yogurt sieve with a double thickness of 100-percent-cotton cheesecloth or 2 coffee filters. Place strainer over a medium bowl. Spoon yogurt into the strainer. Cover and chill overnight. Discard liquid in the bowl; wash and dry the bowl. 2. In the clean bowl combine drained yogurt, crabmeat, the 2 tablespoons green onion, chutney, curry powder, salt, and red pepper. Cover and chill for up to 4 hours. If desired, garnish with additional green onion. Serve dip with crackers, carrots, or cucumbers. Makes 2 cups (sixteen 2-tablespoon servings). Per 2 tablespoons dip 32 cal., 0 g total fat, 9 mg chol., 100 mg sodium, 3 g carbo., 0 g fiber, 4 g pro. Daily Values 1% vit. A, 2% vit. C, 6% calcium, 1% iron 2 exchanges 1 Lean Meat
Veggie Tempura with Honey-Mustard Sauce

Nonstick cooking spray 2 11 cups panko crumbs (Japanese-style bread crumbs) 4 1 teaspoon salt 2 11 cups cauliflower florets 2 11 cups small fresh mushrooms, stems removed 1 medium sweet potato, peeled and cut 2-inch strips into 31 4 1 small zucchini, sliced 1 inch thick 2 1 small red onion, sliced 1 inch thick and separated into rings 1 cup green beans 1 cup sugar snap peas 4 1 cup all-purpose flour 2 slightly beaten eggs 2 tablespoons margarine or butter, melted 1 recipe Honey-Mustard Sauce
1. Preheat oven to 450F. Coat a 15101inch baking pan with cooking spray; set aside. In a medium bowl combine panko crumbs and salt. In a large bowl toss the vegetables in flour, shaking to remove any excess flour. Dip the vegetables, a few at a time, into the eggs, then into the panko crumb mixture to coat. 2. Place the vegetables in a single layer in the prepared baking pan. (Vegetables may be prepared ahead. Cover and refrigerate for up to 3 hours.) Drizzle the vegetables with melted margarine. 3. Bake, uncovered, for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice. Serve immediately with Honey-Mustard Sauce. Makes 4 to 6 servings. Honey-Mustard Sauce: In a small bowl stir together 1 cup Dijon-style mustard and 2 tablespoons honey. Per serving 409 cal., 15 g total fat (2 g sat. fat), 107 mg chol., 673 mg sodium, 57 g carbo., 8 g fiber, 15 g pro. Daily Values 16% vit. A, 61% vit. C, 16% calcium, 23% iron 2 exchanges 1 Vegetable, 2 Starch, 11 Fat
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Spring Carrot Soup

1 14.5-ounce can reduced-sodium chicken broth 8 to 10 small carrots with tops, trimmed, scrubbed, halved lengthwise, and then cut in half crosswise (4 ounces) 2 1 cup haricots verts or baby green beans, trimmed 6 ounces peeled and deveined medium shrimp 1 12-ounce can carrot juice 4 1 teaspoon bottled hot pepper sauce Salt and black pepper
Chipotle Pork and Chicken Satay

Prep: 20 minutes Chill: 15 minutes Grill: 8 minutes
12 ounces pork tenderloin 12 ounces skinless, boneless chicken thighs 16 6-inch wooden skewers 1 recipe Chipotle Barbecue Sauce
1. Trim fat from pork. Cut pork into 1-inch cubes. Cut chicken into 1-inch pieces. Thread 3 pork pieces on 8 of the skewers, 4-inch space between pieces. leaving a 1 Thread 3 chicken pieces on each remaining skewer. Place skewers on a tray. 2. Sprinkle salt and black pepper over pork and chicken. Cover with plastic wrap; chill for 15 minutes to 2 hours. Prepare Chipotle Barbecue Sauce. 3. Lightly grease the rack of an indoor electric grill or lightly coat with cooking spray. Preheat grill. Place the pork kabobs on the grill rack. If using a covered grill, close lid. Grill until meat is slightly pink in center and juices run clear, brushing generously with the Chipotle Barbecue Sauce halfway through cooking. (For a covered grill, allow
5 to 7 minutes, giving kabobs a quarter turn once halfway through grilling. For an uncovered grill, allow 12 to 15 minutes, turning occasionally.) Remove pork kabobs from grill and keep warm. 4. Place chicken kabobs on the grill rack. If using a covered grill, close lid. Grill until chicken is tender and no longer pink, brushing generously with the remaining sauce halfway through cooking. (For a covered grill, allow 3 to 5 minutes, giving kabobs a quarter turn once halfway through grilling. For an uncovered grill, allow 10 to 12 minutes, turning occasionally to cook evenly.) Makes 16 appetizer servings. Chipotle Barbecue Sauce: In a saucepan 2 combine 1 cup bottled barbecue sauce; 1 tablespoon chopped canned chipotle peppers in adobo sauce; 2 cloves garlic, minced; and 1 tablespoon honey. Bring to boiling; reduce heat. Boil gently, uncovered, for 5 minutes or until slightly thickened. Set 2 aside to cool slightly. Makes about 1 cup. Per serving 63 cal., 2 g total fat (0 g sat. fat), 31 mg chol., 116 mg sodium, 2 g carbo., 0 g fiber, 9 g pro. Daily Values 2% vit. A, 2% vit. C, 1% calcium, 3% iron exchanges 1 Lean Meat
1. In a large saucepan bring broth to boiling. Add carrots. Bring to boiling; reduce heat. Simmer, covered, for 4 minutes. Add haricots verts and shrimp. Return to boiling; reduce heat. Simmer, covered, for 3 minutes. 2. Add carrot juice and hot pepper sauce; heat through (do not boil). Season to taste with salt and pepper. Makes 4 to 6 appetizer servings. Per serving 101 cal., 1 g total fat (0 g sat. fat), 65 mg chol., 418 mg sodium, 12 g carbo., 2 g fiber, 11 g pro. Daily Values 397% vit. A, 20% vit. C, 4% calcium, 7% iron 2 exchanges 2 Vegetable, 11 Lean Meat
HealtHy for life
10
Sides
Lemon-Dill Vegetables
1 3 2 tablespoon olive oil cups broccoli florets cups fresh cremini, stemmed shiitake, or button mushrooms, halved 2 teaspoons snipped fresh dill or 2 1 teaspoon dried dillweed 4 1 teaspoon salt 2 cloves garlic, minced 1 cup cherry or grape tomatoes, halved, or 1 large tomato, cut into 1-inch pieces 4 1 cup reduced-sodium chicken broth 2 tablespoons lemon juice
1. In a large skillet heat olive oil over medium heat. Add broccoli, mushrooms, dried dillweed (if using), salt, and garlic. Cook and stir for 6 to 8 minutes or until broccoli is crisp-tender. Add tomato, broth, lemon juice, and fresh dill (if using); heat through. Makes 4 servings. 4 Per 3 cup 73 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 232 mg sodium, 9 g carbo., 3 g fiber, 4 g pro. Daily Values 4% calcium, 5% iron 2 exchanges 11 Vegetable, 1 Fat
Caribbean-Style Tabbouleh
Prep: 25 minutes Chill: 4 hours
4 3 1 4 1 2 1 cup bulgur cup chopped, peeled mango cup thinly sliced green onions (2) of a medium fresh jalapeo, seeded and finely chopped (see note, page 8) 3 2 cup orange juice 2 tablespoons canola oil or cooking oil 2 tablespoons lemon juice 4 1 teaspoon salt 1 medium tomato, seeded and chopped 4 1 cup snipped fresh cilantro lettuce leaves (optional)
1. Place bulgur in a fine-mesh sieve or colander; rinse with cold water. Drain well. In a large bowl combine bulgur, mango, green onions, and jalapeo; set aside. 2. For dressing, in a screw-top jar combine orange juice, oil, lemon juice, and salt. Cover and shake well. Drizzle dressing over bulgur mixture; toss to coat. Cover and chill for 4 to 24 hours. Just before serving, gently stir tomato and cilantro into bulgur mixture. If desired, serve on lettuce-lined plates. Makes 6 servings. 3 Per 2 cup 143 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 104 mg sodium, 24 g carbo., 4 g fiber, 3 g pro. Daily Values 15% vit. A, 52% vit. C, 4% iron 2 exchanges 11 Starch, 1 Fat
HealtHy for life
11
Snappy Asian Couscous

2 11 cups water 2 tablespoons bottled plum sauce or hoisin sauce 2 tablespoons rice vinegar 1 teaspoon grated fresh ginger 1 teaspoon toasted sesame oil 4 1 teaspoon crushed red pepper 4 1 teaspoon salt 2 cloves garlic, minced 1 cup quick-cooking whole wheat couscous 2 1 cup sugar snap pea pods, trimmed and halved crosswise 4 3 cup canned black beans, rinsed and drained 1 cup coarsely chopped, peeled mango 1 tablespoon sesame seeds, toasted
1. In a medium saucepan combine water, plum sauce, vinegar, ginger, sesame oil, crushed red pepper, salt, and garlic. Bring to boiling; stir in couscous and pea pods. Remove from heat. Cover and let stand for
5 minutes. Stir black beans, mango, and sesame seeds into the couscous mixture. Makes 6 servings. 4 Per 3 cup 225 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 250 mg sodium, 45 g carbo., 8 g fiber, 8 g pro. Daily Values 6% vit. A, 19% vit. C, 5% calcium, 12% iron exchanges 3 Starch Southwestern-Style Couscous: Prepare as above, except increase the water to 4 13 cups. Omit plum sauce, rice vinegar, ginger, sesame oil, and crushed red pepper. Substitute thin bite-size strips red sweet pepper for the sugar snap pea pods and canned black-eyed peas for the black beans. 3 Omit mango and sesame seeds. Stir 1 cup bottled chipotle-style salsa into couscous mixture. 4 Per 3 cup 172 cal., 1 g fat (0 g sat. fat), 1 mg. chol., 273 mg sodium, 36 g carbo., 6 g fiber, 7 g pro. Daily Values 9% vit. A, 42% vit. C, 3% calcium, 9% iron 2 exchanges 21 Starch
Whole Wheat Couscous with Seven Vegetables

2 11 cups slivered yellow onions (2 medium) 2 cloves garlic, minced 1 tablespoon olive oil 1 cup sliced carrots (2 medium) 1 cup cubed peeled sweet potato (1 small) 2 teaspoons ground turmeric 2 teaspoons ground cumin 2 1 teaspoon salt 4 3 cup water 1 cup sliced yellow summer squash (1 small) 1 cup sliced zucchini (1 small) 1 cup chopped green sweet pepper (1 large) 4 3 cup chopped, seeded tomato (1 large) 1 10-ounce package quick-cooking whole wheat couscous 2 1 cup snipped fresh mint
1. In a 4-quart Dutch oven cook onions and garlic in hot oil over medium heat until tender. Add carrots, sweet potato, turmeric, cumin, and salt. Add water. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes, stirring occasionally. Add yellow squash, zucchini, and sweet pepper. Cook, covered, 5 minutes more. Stir in tomato. 2. Prepare couscous according to package directions. Transfer to a large bowl. Add vegetables; stir to combine. Stir in mint. Makes 10 servings. Per serving 159 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 134 mg sodium, 31 g carbo., 3 g fiber, 5 g pro. Daily Values 64% vit. A, 42% vit. C, 4% calcium, 9% iron 2 2 exchanges 1 Vegetable, 11 Starch, 1 Fat
HealtHy for life
12
Everyday Succotash Salad

1 1 3 2 4 1 1 4 1 2 4 1 10-ounce package frozen lima beans 10-ounce package frozen whole kernel corn cup chopped, seeded tomatoes (2 small) cup sliced green onions (2) tablespoon snipped fresh parsley cup red wine vinegar tablespoons italian dressing teaspoon dry mustard
1. Cook lima beans and corn according to package directions; drain. In a large bowl combine lima beans, corn, tomatoes, green onions, and parsley. 2. In a small bowl whisk together vinegar, dressing, and mustard. Pour over lima bean mixture; toss to coat. Serve at room temperature or chilled. Makes 6 to 8 servings. Per serving 129 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 74 mg sodium, 24 g carbo., 3 g fiber, 5 g pro. Daily Values 28% vit. C 2 exchanges 11 Starch
Mixed Greens with Mango Dressing

head red or green leaf lettuce, torn into bite-size pieces (10 cups) 3 ounces arugula, trimmed and torn 2 into bite-size pieces (about 21 cups) 2 1 cup watercress leaves 3 tablespoons snipped fresh basil 3 mangoes 4 1 cup rice vinegar 3 tablespoons olive oil or cooking oil 2 tablespoons honey 1 teaspoon snipped fresh mint 1 teaspoon snipped fresh chives Salt and freshly ground black pepper 1
1. In a large bowl combine lettuce, arugula, watercress, and basil; set aside. Pit, peel, and slice mangoes. Chop enough of the 2 sliced mangoes to make 1 cup; set aside remaining sliced mangoes. 2. For dressing, in a blender container or 2 food processor combine the 1 cup chopped mango, the vinegar, oil, honey, mint, and chives. Cover and blend or process until smooth. Season to taste with salt and pepper. Drizzle about half the dressing over salad greens; toss gently to coat. Arrange salad on plates. Top with remaining mango slices, remaining dressing, and additional freshly ground pepper. Makes 8 to 10 servings. Per serving 129 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 62 mg sodium, 20 g carbo., 3 g fiber, 2 g pro. Daily Values 124% vit. A, 62% vit. C, 5% calcium, 6% iron 2 2 2 exchanges 11 Vegetable, 1 Fruit, 1 Other Carbo., 1 Fat
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13
Fresh Tomato, Zucchini, and Feta Stacks

4 1 cup thinly sliced green onions (2) or snipped fresh chives 2 tablespoons olive oil 2 tablespoons white wine vinegar 2 teaspoons honey mustard 8 1 teaspoon black pepper 4 small red and/or yellow tomatoes, sliced 4 1 cup crumbled feta cheese with tomato and basil or plain feta cheese (1 ounce) 2 small cucumbers or zucchini, cut into 2-inch strips (about 2 cups)
Winter White Vegetable Soup

Prep: 45 minutes roast: 1 hour Cook: 40 minutes oven: 400f
medium beet, trimmed (about 8 ounces) medium onion, chopped tablespoon butter small head cauliflower, coarsely chopped (4 cups) 2 medium turnips, peeled and cut into 1-inch pieces (3 cups) 1 medium celeriac, peeled and cut into 1-inch pieces (3 cups) 2 medium potatoes, peeled and cut into 1-inch pieces (3 cups) 1 large fennel bulb, sliced (discard leafy tops) (2 cups) 2 medium parsnips, peeled and coarsely chopped (1 cup) 2 cloves garlic, halved 4 cups water 2 11 cups milk 1 tablespoon snipped fresh chives (optional) 1 1 1 1
1. Preheat oven to 400F. Wrap beet in foil. Roast for 1 hour or until just tender. Cool. Peel and dice; set aside. 2. In a 4-quart Dutch oven cook and stir onion in hot butter over medium heat 5 minutes or until tender. Add cauliflower, turnips, celeriac, potatoes, fennel, parsnips, 4 garlic, 1 teaspoon salt, and water. Bring to boiling; reduce heat. Simmer, covered, 25 to 30 minutes or until vegetables are very tender. Remove from heat. Stir in 2 11 cups milk. Let cool slightly. 3. Transfer soup mixture in batches to a blender container or food processor; cover and blend or process until smooth. Return all soup to Dutch oven; add additional milk to reach desired consistency. Heat through. Ladle into bowls and sprinkle with beets, and, if desired, chives. Makes 10 servings. Per serving 112 cal., 2 g total fat (1 g sat. fat), 6 mg chol., 189 mg sodium, 20 g carbo., 5 g fiber, 4 g pro. Daily Values 3% vit. A, 50% vit. C, 10% calcium, 6% iron 2 2 2 exchanges 11 Vegetable, 1 Starch, 1 Fat
1. For dressing, in a screw-top jar combine green onions, oil, vinegar, mustard, and pepper. Cover and shake well. Chill until needed. 2. To serve, stack tomato slices. Top with feta cheese. Shake dressing; drizzle over tomatoes. Serve with cucumbers. Makes 4 servings. Per serving 111 cal., 9 g total fat (2 g sat. fat), 8 mg chol., 112 mg sodium, 6 g carbo., 1 g fiber, 2 g pro. Daily Values 17% vit. A, 22% vit. C, 6% calcium, 3% iron exchanges 1 Vegetable, 1 Fat
HealtHy for life
14
Spicy Sweet Potato Corn Bread

4 3 4 3 4 1 2 2 21 2 1 2 1 2 1 Nonstick cooking spray cup all-purpose flour cup cornmeal cup whole wheat flour tablespoons sugar teaspoons baking powder teaspoon salt teaspoon ground cumin 4 of a 15-ounce can (3 cup) cut sweet potatoes, lightly rinsed and drained cup fat-free milk cup refrigerated or frozen egg product, thawed, or 2 eggs cup canola oil or cooking oil to 1 small chipotle pepper in adobo sauce
Pear-Cheddar Quick Bread

3 11 cups all-purpose flour 2 1 cup whole wheat pastry flour or whole wheat flour 4 1 cup flaxseed meal or toasted wheat germ 2 teaspoons baking powder 4 1 teaspoon salt 2 cups shredded pear 2 1 cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten 2 1 cup sugar 3 1 cup canola oil 4 1 cup buttermilk or sour milk 4 1 cup honey 1 teaspoon vanilla 2 1 cup shredded white cheddar cheese (2 ounces)
1. Preheat oven to 350F. Grease the 2 bottom and 1 inch up the sides of one 22-inch 953-inch loaf pan or two 731 loaf pans; set aside. In a large bowl combine
all-purpose flour, whole wheat pastry flour, flaxseed meal, baking powder, and salt. Make a well in center of the flour mixture; set aside. 2. In a medium bowl combine pear, egg product, sugar, oil, buttermilk, honey, and vanilla. Add pear mixture all at once to flour mixture. Stir just until combined. Fold in cheese. Spoon batter in prepared pan. 3. Bake for 55 to 60 minutes (45 to 50 minutes for the smaller pans) or until a wooden toothpick inserted near center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool completely on wire rack. Wrap and store overnight before slicing. Makes 1 loaf (16 slices). Blue Cheese-Pecan Pear Quick Bread: 4 Prepare as above, except substitute 1 cup 4 finely crumbled blue cheese and 1 cup chopped pecans, toasted, for the cheddar cheese. Per slice pear or blue cheese variation 163 cal., 6 g total fat (1 g sat. fat), 4 mg chol., 107 mg sodium, 24 g carbo., 2 g fiber, 4 g pro. Daily Values 5% calcium, 5% iron exchanges 1 Starch, 2 Fat
4 3 2 1 4 1 2 1
1. Preheat oven to 400F. Lightly coat a 2-inch 9- or 10-inch cast-iron skillet or a 911 round baking pan with cooking spray; set aside. In a large bowl stir together allpurpose flour, cornmeal, whole wheat flour, sugar, baking powder, salt, and cumin. 2. In a blender combine drained sweet potatoes, milk, egg product, oil, and chipotle pepper. Cover and blend until smooth. Add sweet potato mixture all at once to the flour mixture. Stir just until moistened. Pour the batter into the prepared skillet. 3. Bake for 20 to 25 minutes or until a wooden toothpick inserted near center comes out clean. Cut into wedges. Serve warm. Makes 10 wedges. Per wedge 172 cal., 6 g total fat (0 g sat. fat), 0 mg chol., 221 mg sodium, 26 g carbo., 2 g fiber, 4 g pro. Daily Values 36% vit. A, 4% vit. C, 5% calcium, 6% iron 2 exchanges 2 Starch, 1 Fat
HealtHy for life
15
Flaxseed Rolls
Prep: 20 minutes rise: 30 minutes Bake: 20 minutes oven: 375f
2 1 2 1 Nonstick cooking spray tablespoons flaxseeds, toasted 16-ounce package hot roll mix teaspoons milk teaspoon flaxseeds, crushed
Frozen Whole Wheat Bread Dough Fix-Ups

Cheddar and Honey-Nut rolls: For filling, 3 in a small bowl combine 1 cup shredded 4 reduced-fat cheddar cheese; 1 cup finely chopped pecans or walnuts, toasted; and 1 tablespoon honey. On a lightly floured surface roll one 16-ounce loaf frozen whole wheat bread dough, thawed, into a 12-inch circle. Cut dough into 12 wedges. Spoon a rounded teaspoon of the filling onto the wide end of each wedge. Beginning at the wide end of each wedge, roll up dough toward the point, enclosing the filling. Place, point sides down, 2 to 3 inches apart on a large parchment paper- or foil-lined baking sheet. Cover and let rise in a warm place until nearly double in size (30 to 60 minutes). Preheat oven to 375F. Bake for 12 to 15 minutes or until golden brown. Serve warm. Cover and refrigerate any leftover rolls. Makes 12 rolls. Pesto-Swirl rolls: On a lightly floured surface roll one 16-ounce loaf frozen whole wheat bread dough, thawed, into a 3 128-inch rectangle. Spread 1 cup
purchased basil pesto over dough rectangle 2 to within 1 inch of long sides. Chop 1 cup bottled roasted red sweet peppers; drain and pat dry with paper towels. Sprinkle roasted peppers over pesto. Roll up dough, starting from a long side. Seal seam. Cut roll crosswise into 12 pieces. Place each piece, cut side up, in a lightly greased 2-inch muffin cup. Cover and let rise in a 21 warm place until nearly double in size (30 to 60 minutes). Preheat oven to 375F. Bake for 20 to 25 minutes or until tops are golden brown. Carefully remove rolls from muffin cups. Serve warm. Cover and refrigerate any leftover rolls. Makes 12 rolls. Per cheddar or pesto variation 137 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 218 mg sodium, 20 g carbo., 3 g fiber, 6 g pro. Daily Values 4% calcium, 5% iron 2 2 exchanges 11 Starch, 1 Fat
1. Preheat oven to 375F. Coat a 1392inch baking pan with cooking spray; set aside. Place the 2 tablespoons flaxseeds in a blender. Cover and blend until seeds are ground. (Or use a pepper mill to grind seeds.) 2. Prepare hot roll mix according to package directions, except stir in ground flaxseeds with the yeast. Shape dough into 12 smooth balls. Place the balls in prepared baking pan. Cover and let rise in a warm place until nearly double in size (about 30 minutes). 3. Brush tops of rolls with milk; sprinkle with the 1 teaspoon flaxseeds. Bake about 20 minutes or until golden brown. Remove from pan. Serve warm, or cool on a wire rack. Makes 12 rolls. Per roll 172 cal., 3 g total fat (0 g sat.), 17 mg chol., 248 mg sodium, 30 g carbo., 1 g fiber, 6 g pro. Daily Values 1% calcium, 6% iron exchanges 2 Starch
EvEryday Easy poultry
16
Main Dishes
Almond-Herbed Salmon
1 4 1 2 2 1 2 1 1 4 2 4 1 Nonstick cooking spray slice whole wheat bread, torn cup sliced almonds tablespoons snipped fresh basil tablespoons chopped shallot tablespoon chopped fresh parsley teaspoon salt clove garlic, minced 5-ounce salmon fillets, cut 1 inch thick tablespoons lemon juice teaspoon black pepper
Grilled Chipotle Salmon Tacos

Prep: 1 hour Grill: 8 minutes
1 8 2 11 4 3 2 1 1 3 4 3 2 1 12 2 1 pound fresh or frozen skinless salmon fillets or whitefish ounces medium round red or white potatoes, cubed (1 cup) teaspoons ground chipotle chile pepper teaspoon sugar teaspoon salt cup purchased mild green salsa tablespoons lime juice cup thinly sliced green onions (6) cup snipped fresh cilantro 6-inch or sixteen 4-inch corn tortillas, warmed cup light sour cream lime wedges
1. Preheat oven to 400F. Coat a shallow baking pan with cooking spray; set aside. In a food processor or blender combine bread, 4 almonds, basil, shallot, parsley, 1 teaspoon of the salt, and garlic. Cover and process or blend until coarsely chopped. 2. Place salmon in prepared baking pan; drizzle with lemon juice. Sprinkle with 4 remaining 1 teaspoon salt and the pepper. Gently pat some of the bread crumb mixture on top of each salmon fillet. 3. Bake, uncovered, for 10 to 12 minutes or until fish flakes easily when tested with a fork. Makes 4 servings. Per serving 221 cal., 8 g total fat (1 g sat. fat), 74 mg chol., 420 mg sodium, 6 g carbo., 1 g fiber, 30 g pro. Daily Values 8% vit. A, 9% vit. C, 5% calcium, 10% iron exchanges 1 2 Starch, 4 Lean Meat, 1 Fat
1. Thaw fish, if frozen. Rinse fish; pat dry. Set aside. In covered saucepan cook potatoes in enough boiling salted water to cover about 15 minutes or until tender. Drain and cool. 2. In small bowl combine chipotle chile
4 pepper, sugar, and 1 teaspoon of the salt. Measure thickness of fish. Rub pepper mixture onto fish. For a charcoal grill, grill fish on greased rack of uncovered grill directly over medium coals for 4 to 6 minutes 2-inch thickness or until fish flakes per 1 easily when tested with a fork, turning fish after half the grilling time. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on greased grill rack over heat. Cover and grill as above.) Cool slightly. Break fish into chunks. 3. In medium bowl combine salsa, lime juice, and remaining salt. Add potatoes, fish, green onions, and cilantro; toss gently to coat. 4. Divide fish mixture among tortillas. Top with sour cream; fold tortillas. Serve with lime wedges. Makes 6 to 8 servings. Per serving 307 cal., 6 g total fat (2 g sat. fat), 46 mg chol., 423 mg sodium, 42 g carbo., 4 g fiber, 21 g pro. Daily Values 19% vit. A, 28% vit. C, 15% calcium, 24% iron 2 2 exchanges 21 Starch, 1 Other Carbo., 2 Lean Meat
HealtHy for life
17
Red Snapper with Carrots and Fennel

1 pound fresh or frozen skinless red snapper, grouper, or ocean perch 2 fillets, about 1 inch thick Salt and black pepper 2 cups sliced fennel bulb 1 cup chopped onion (1 large) 1 cup chopped carrots (2 medium) 2 cloves garlic, minced 1 tablespoon olive oil 2 tablespoons snipped fresh dillweed or 2 11 teaspoons dried dillweed 4 1 teaspoon salt 4 1 teaspoon black pepper 4 1 cup dry white wine or reducedsodium chicken broth
1. Preheat oven to 450F. Thaw fish, if frozen. Rinse fish; pat dry. Sprinkle lightly with salt and pepper; set aside. In a large skillet cook fennel, onion, carrots, and garlic in hot oil over medium heat for 7 to 9 minutes or until vegetables are tender and light brown. Remove from heat. Stir in dill4 4 weed, the 1 teaspoon salt, and 1 teaspoon pepper. Stir in wine. 4 2. Reserve 1 cup of the vegetables; spoon remaining vegetables into a 2-quart square baking dish. Place fish on top of vegetables, tucking under any thin edges. Spoon reserved vegetables on top of fish. 3. Bake, uncovered, for 12 minutes or until fish begins to flake when tested with a fork. Makes 4 servings. Per 3 ounces fish + 1 cup vegetables 198 cal., 5 g total fat (1 g sat. fat), 42 mg chol., 299 mg sodium, 11 g carbo., 3 g fiber, 25 g pro. Daily Values 76 % vit. A, 19 % vit. C, 8 % calcium, 5 % iron. 2 exchanges 3 Lean Meat, 11 Vegetable, 1 Fat
Tuna with Mango-Mint Salsa

Prep: 30 minutes Chill: 2 hours Cook: 8 minutes
1 2 1 4 1 4 1 2 1 1 1 4 1 mango, seeded, peeled, and chopped cup chopped peeled jicama cup finely chopped red onion cup snipped fresh mint to 1 teaspoon finely chopped canned chipotle pepper in adobo sauce tablespoon olive oil tablespoon honey 6-ounce fresh or frozen tuna steaks, cut 1 inch thick tablespoon olive oil
1. For salsa, in a medium bowl stir together mango, jicama, onion, mint, and chipotle pepper. Drizzle with 1 tablespoon oil and the honey; stir to combine. Cover and chill for 2 to 24 hours. 2. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. In a large skillet cook fish in 1 tablespoon hot oil over mediumhigh heat for 4 to 6 minutes per side or until fish begins to flake when tested with a fork (tuna can be slightly pink in the center). Serve fish with salsa. Makes 4 servings. 3 Per steak + 1 cup salsa 306 cal., 8 g total fat (1 g sat. fat), 76 mg chol., 68 mg sodium, 16 g carbo., 1 g fiber, 40 g pro. Daily Values 10 % vit. A, 40 % vit. C, 4% calcium, 14 % iron. exchanges 1 Other Carbo., 6 Lean Meat, 1 Fat
HealtHy for life
18
Grilled Halibut with Blueberry-Sage Sauce

Prep: 25 minutes Grill: 12 minutes
4 5- to 6-ounce fresh or frozen halibut steaks or fillets, about 1 inch thick 1 cup garlic croutons, coarsely crushed 4 1 cup snipped fresh sage 1 teaspoon finely shredded orange peel 4 1 teaspoon black pepper 2 tablespoons orange juice 1 tablespoon olive oil 1 recipe Blueberry-Sage Sauce
1. Thaw fish, if frozen. Rinse fish; pat dry. In 4 a small bowl combine croutons, 1 cup sage, 4 orange peel, and 1 teaspoon pepper. Stir in orange juice and 1 tablespoon olive oil. 2. For a charcoal grill, grill fish, skin sides up if using fillets, on the greased rack of an uncovered grill directly over medium coals for 5 minutes. Turn and top fish evenly with crouton mixture, gently pressing onto fish. Grill for 7 to 10 minutes more or until fish flakes easily when tested with a fork. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on greased grill rack over heat. Cover; grill as above.) Serve with Blueberry-Sage Sauce. Makes 4 servings. Blueberry-Sage Sauce: In a medium bowl 4 mash 3 cup blueberries with a potato 4 masher or fork. Stir in additional 1 cup blueberries, 1 teaspoon snipped fresh sage, 2 and 1 teaspoon black pepper. Cover and chill until ready to serve. Per serving 222 cal., 7 g total fat (1 g sat. fat), 5 mg chol., 99 mg sodium, 8 g carbo., 1 g fiber, 30 g pro. Daily Values 6% vit. A, 14% vit. C, 9% calcium, 8% iron 2 exchanges 1 Fruit, 4 Lean Meat, 1 Fat
Creole Shrimp Cakes with Tarragon Cocktail Sauce

Prep: 30 minutes Chill: 1 hour Cook: 6 minutes per batch oven: 200f
2 1 1 2 1 1 2 11 2 3 2 2 1 4 1 1 4 11 2 4 cup ketchup tablespoon prepared horseradish teaspoon finely shredded lemon peel tablespoon lemon juice teaspoons snipped fresh tarragon egg whites, lightly beaten cup fine dry bread crumbs cup chopped onion cup fat-free milk tablespoon salt-free Creole seasoning pounds fresh shrimp, peeled, deveined, and finely chopped tablespoons cooking oil cups mixed greens or fresh spinach
1. For sauce, in a small bowl combine ketchup, horseradish, lemon peel, lemon juice, and tarragon. Cover and chill. 2. In a large bowl combine egg whites, bread crumbs, onion, milk, and Creole seasoning; stir in shrimp. Shape into eight 3-inch patties. Place on a tray. Cover and chill 1 hour. 3. In a large skillet heat 1 tablespoon oil over medium heat. Cook patties, half at at time, 3 to 4 minutes on each side or until golden brown. Keep cooked patties in a 200F oven while frying remaining patties. 4. Serve patties with greens and sauce. Makes 4 servings. Per 2 cakes + 1 cup greens + 2 tablespoons sauce 346 cal., 11 g total fat (2 g sat. fat), 216 mg chol., 737 mg sodium, 7 g carbo., 2 g fiber, 35 g pro. Daily Values 17% vit. A, 22% vit. C, 14% calcium, 27% iron exchanges 2 Starch, 4 Lean Meat, 1 Fat
HealtHy for life
19
Chicken and Kale Soup

3 1 2 1 1 cup finely chopped onion cloves garlic, minced tablespoon extra virgin olive oil pound skinless, boneless chicken breast halves, cut into 1-inch pieces 4 cups reduced-sodium chicken broth 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained 1 14.5-ounce can no-salt-added diced tomatoes, undrained 1 tablespoon dried italian seasoning, crushed 2 1 teaspoon sea salt or salt 2 1 teaspoon coarsely ground black pepper 1 cup dried whole wheat or whole grain penne 2 cups chopped kale or fresh spinach
Thai Shrimp Soup

12 ounces fresh or frozen peeled and deveined shrimp 2 14.5-ounce cans reduced-sodium chicken broth 1 cup water 2 stalks lemongrass (white part only), 2-inch slices cut into 1 2 medium fresh jalapeos, halved lengthwise and seeded (see note, page 8) 1 cup stemmed and sliced fresh shiitake and/or button mushrooms 2 or 1 of a 15-ounce can whole straw mushrooms, drained 1 cup chopped red sweet pepper 1 cup sliced carrot 2 tablespoons lime juice 2 tablespoons rice vinegar or white wine vinegar 1 tablespoon packed brown sugar 1 tablespoon fish sauce 4 1 cup slivered fresh basil
1. Thaw shrimp, if frozen. Rinse shrimp; set aside. In a large saucepan bring broth and water to boiling. Add lemongrass and jalapeos. Return to boiling; reduce heat. Simmer, covered, for 10 minutes. Use a slotted spoon to remove lemongrass and jalapeos; discard. 2. Stir mushrooms, sweet pepper, carrot, lime juice, vinegar, brown sugar, and fish sauce into saucepan. Bring to boiling; reduce heat. Simmer, covered, for 10 to 15 minutes or until vegetables are crisptender. Add shrimp. Cook, covered, for 2 to 4 minutes more or until shrimp are opaque. Sprinkle each serving with basil. Makes 4 main-dish servings. thai tofu Soup: Prepare as above, except substitute firm, silken-style tofu, cut into bite-size pieces, for the shrimp. 2 Per 11 cups shrimp and tofu variation 170 cal., 2 g total fat (0 g sat. fat), 129 mg chol., 971 mg sodium, 17 g carbo., 3 g fiber, 21 g pro. Daily Values 133% vit. A, 134% vit. C, 7% calcium, 16% iron exchanges 1 Vegetable, 1 Other Carbo., 2 21 Lean Meat
1. In a 4-quart Dutch oven cook and stir onion and garlic in hot oil over mediumhigh heat 3 to 4 minutes or until onion is tender. Add chicken. Cook and stir 4 to 5 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 boiling; stir in pasta. Return to boiling; reduce heat to medium. Cook, covered, 12 minutes or until pasta is tender, stirring occasionally. Remove from heat; stir in kale. Cover and let stand 2 minutes before serving. Makes 6 main-dish servings. 2 Per 11 cups 249 cal., 5 g total fat (1 g sat. fat), 44 mg chol., 842 mg sodium, 25 g carbo., 4 g fiber, 25 g pro. Daily Values 40% vit. A, 32% vit. C, 6% calcium, 21% iron 2 2 exchanges 1 Vegetable, 11 Starch, 3 Lean 2 Meat, 1 Fat
HealtHy for life
20
Chicken with Harvest Fruits and Veggies

Prep: 45 minutes Bake: 25 minutes Cook: 20 minutes oven: 400f
Nonstick cooking spray cup buttermilk cup coarsely crushed whole grain chips tablespoons wheat bran teaspoon garlic powder teaspoon black pepper skinless, boneless chicken breast halves (about 2 pounds) 1 tablespoon butter 1 large sweet potato, peeled and cut into 1-inch pieces 1 8-ounce package sliced fresh button mushrooms 3 1 cup chopped red onion 4 1 cup chicken broth 2 medium apples and/or pears, chopped 4 3 cup mixed dried fruit bits 2 tablespoons packed brown sugar 4 3 1 2 2 1 2 1 6
Chicken, Orzo, and Veggie Skillet

1 1 1 4 1 1 2 1 2 3 1 4 1 4 1 tablespoon olive oil pound skinless, boneless chicken breast halves, cut into bite-size strips cup chopped red, yellow, and/or green sweet pepper cup thinly sliced shallot (2) clove garlic, minced cups hot cooked orzo 8-ounce can tomato sauce medium tomatoes, seeded and chopped cup snipped fresh basil teaspoon black pepper cup finely shredded Parmesan or romano cheese
1. Preheat oven to 400F. Lightly coat a 15101-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 in buttermilk; coat tops and sides with chip mixture. Place, uncoated sides down, in baking pan. Spray tops of chicken lightly with cooking spray. Bake, uncovered, for 25 to 30 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 tender. Add broth. Simmer, covered, 5 minutes. Stir in apple, fruit bits, and brown sugar. Simmer, covered, for 10 minutes more. 3. Serve mixture with baked chicken. Makes 6 servings. Per serving 427 cal., 9 g total fat (3 g sat. fat), 94 mg chol., 289 mg sodium, 47 g carbo., 4 g fiber, 40 g pro. Daily Values 90% vit. A, 9% vit. C, 8% calcium, 13% iron 2 2 exchanges 1 Vegetable, 1 Fruit, 2 2 2 21 Starch, 41 Lean Meat, 1 Fat
1. In a large skillet heat oil over mediumhigh heat; add half of the chicken strips. Cook and stir for 2 to 3 minutes or until chicken is no longer pink. Remove chicken with a slotted spoon. Add remaining chicken strips, sweet pepper, shallot, and garlic to skillet. Cook and stir for 3 to 4 minutes or until chicken is no longer pink and sweet pepper is tender. 2. Return all chicken to skillet. Stir in orzo, tomato sauce, tomato, basil, and black pepper. Cook and stir for 1 to 2 minutes or until heated through. Sprinkle with cheese. Makes 4 servings. Per serving 317 cal., 7 g total fat (2 g sat. fat), 69 mg chol., 462 mg sodium, 30 g carbo., 3 g fiber, 33 g pro. Daily Values 11% calcium, 17% iron exchanges 1 Vegetable, 2 Starch, 2 3 Lean Meat, 1 Fat
HealtHy for life
21
Sesame Chicken with Mixed Greens

Prep 30 minutes Grill 10 minutes
4 16 1 3 2 1 1 1 2 1 1 2 2 16 2 1 medium skinless, boneless chicken breast halves (1 pound total) fresh pineapple chunks (1 cup) yellow sweet pepper, cut into 1-inch pieces tablespoons rice vinegar or white wine vinegar tablespoons water tablespoon olive oil or cooking oil tablespoon soy sauce teaspoon toasted sesame oil teaspoon dry mustard tablespoon bottled plum sauce or bottled chili sauce cups chopped red cabbage cups chopped bok choy or mixed greens to 24 snow pea pods, tips and strings removed cup sliced fresh mushrooms
5. Combine the red cabbage and bok choy; divide greens among 4 dinner plates. Top with kabobs, pea pods, and mushrooms. Shake chilled dressing; drizzle over salad. Makes 4 servings. Per serving 229 cal., 8 g total fat (2 g sat. fat), 59 mg chol., 332 mg sodium, 15 g carbo., 3 g fiber, 24 g pro. Daily Values 120% vit. C 2 exchanges 1 Vegetable, 1 Fruit, 3 Lean Meat
Asian Primavera Stir-Fry

1 1 6 ounce dried shiitake mushrooms tablespoon cornstarch ounces dried fettuccine or whole wheat fettuccine 12 ounces skinless, boneless chicken breast halves, cut into bite-size pieces 2 tablespoons dry sherry 2 tablespoons light soy sauce 1 tablespoon grated fresh ginger 2 cloves garlic, minced Nonstick cooking spray 1 cup sugar snap peas, strings and tips removed 8 ounces tiny whole carrots with tops (about 12), trimmed 4 green onions, bias-sliced into 1-inch pieces Green onion strips (optional)
1. Cut each chicken breast half into four lengthwise strips. On each of eight 6-inch skewers thread 2 chicken strips, 2 pineapple chunks, and 2 sweet pepper pieces. 2. For dressing, in a screw-top jar combine vinegar, water, oil, soy sauce, sesame oil, and dry mustard. Cover and shake well. Reserve 2 tablespoons of the dressing. Cover remaining dressing; chill until needed. 3. In a bowl combine the 2 tablespoons reserved dressing and plum sauce. Brush over kabobs. 4. For a charcoal grill, grill kabobs on the rack of an uncovered grill over medium coals for 10 to 12 minutes or until chicken is no longer pink, turning halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover and grill as directed.)
1. In a small bowl combine dried mushrooms and 1 cup warm water; let stand for 15 minutes. Drain mushrooms, squeezing out excess liquid; reserve liquid. Slice mushroom caps; discard stems. Stir cornstarch into reserved mushroom liquid. 2. Meanwhile, cook pasta according to package 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 with nonstick cooking spray. Heat wok or skillet over medium-high heat. Stir-fry sugar snap peas and carrots for 3 to 4 minutes or until crisp-tender. Add green onions and stir-fry 1 minute more. Remove vegetables from wok; set aside. Add chicken mixture to wok. Stir-fry for 2 to 4 minutes or until chicken is no longer pink. Push chicken from center of wok. Stir cornstarch mixture; add to center of wok. Cook and stir until thickened and bubbly. 5. Return vegetables to wok. Add mushrooms and pasta. Stir to coat with sauce. Cook and stir for 1 minute or until heated through. If desired, garnish with green onion strips. Makes 4 servings. Per serving 333 cal., 3 g total fat (1 g sat. fat), 45 mg chol., 324 mg sodium, 48 g carbo., 3 g fiber, 25 g pro. Daily Values 32% vit. C, 23% iron 2 exchanges 1 Vegetable, 21 Starch, 2 21 Lean Meat
HealtHy for life
22
Mediterranean Chicken Pita Pockets

4 1 cup bottled reduced-fat balsamic vinaigrette salad dressing 1 tablespoon finely chopped shallot 2 teaspoons capers, drained 2 teaspoons snipped fresh thyme 1 teaspoon snipped fresh rosemary 4 1 teaspoon smoked paprika or paprika 1 clove garlic, minced 1 cup baby salad greens 1 cup shredded cooked chicken 4 1 cup crumbled feta cheese 2 whole grain pita bread rounds, halved crosswise
Roast Beef-Mango Panini

8 12 12 2 1 1 4 1 olive oil nonstick cooking spray 4-inch slices italian whole wheat 3 bread ounces thinly sliced cooked roast beef refrigerated mango slices, well drained cup fresh basil leaves or fresh spinach teaspoon freshly ground black pepper cup semisoft goat cheese (chvre) or 4 ounces sliced provolone cheese
1. Preheat an electric sandwich press or covered indoor grill according to manufacturers directions. (Or coat a grill pan or large skillet with cooking spray. Preheat over low to medium-low heat for 1 to 2 minutes.) 2. To assemble sandwiches, lightly spray one side of each bread slice with cooking
spray. Turn 4 of the bread slices sprayed sides down; divide roast beef among the 4 bread slices. Top each with 3 mango slices and some of the basil. Sprinkle with pepper. Turn the remaining 4 bread slices sprayed sides down; spread each with goat cheese. Place on top of sandwiches, sprayed sides up. 3. Place sandwiches (two at a time, if necessary) in the preheated sandwich press or covered indoor grill. Cover and cook for 4 or 5 minutes or until bread is toasted and cheese melts. (Or place sandwiches in grill pan or skillet. Place a heavy skillet on top of sandwiches to flatten slightly. Cook for 12 to 14 minutes or until bread is toasted and cheese melts, turning once.) Makes 4 sandwiches. Per sandwich 329 cal., 6 g total fat (3 g sat. fat), 41 mg chol., 1,027 mg sodium, 45 g carbo., 2 g fiber, 21 g pro. Daily Values 21% vit. A, 64% vit. C, 7% calcium, 21% iron exchanges 1 Fruit, 2 Starch, 2 Lean Meat
1. In a large bowl combine salad dressing, shallot, capers, thyme, rosemary, paprika, and garlic. Add salad greens, chicken, and feta cheese; toss together. Divide chicken mixture evenly among halved pita bread rounds. Makes 4 servings. Per serving 201 cal., 7 g total fat (2 g sat. fat), 38 mg chol., 582 mg sodium, 20 g carbo., 3 g fiber, 16 g pro. Daily Values 9% vit. A, 4% vit. C, 7% calcium, 10% iron 2 2 exchanges 11 Starch, 11 Lean Meat
HealtHy for life
23
Top Loins with Pepper Medley

Prep: 20 minutes Marinate: 2 hours Cook: 22 minutes
2 beef top loin steaks, cut 1 inch thick (about 10 ounces each) 4 1 cup balsamic vinegar 1 tablespoon olive oil 1 teaspoon dried basil, crushed 4 1 teaspoon black pepper 2 cloves garlic, minced 1 large red sweet pepper, cut into bitesize strips 1 large yellow and/or green sweet pepper, cut into bite-size strips 1 medium red onion, cut into bite-size wedges 3 2 cup reduced-sodium beef broth 1 tablespoon olive oil or cooking oil
Tenderloin Steaks with Merlot Sauce

1 4 to 2 teaspoons cracked black pepper beef tenderloin steaks, cut 1 inch 4 thick (1 to 11 pounds) 1 tablespoon olive oil 2 1 cup finely chopped onion 1 medium shallot, finely chopped 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed 2 1 cup Merlot or other dry red wine 2 tablespoons reduced-sodium beef broth or water 1 tablespoon balsamic vinegar 8 1 teaspoon salt (optional)
1. Trim fat from steaks. Cut steaks in half crosswise. Place steaks in a resealable plastic bag set in a shallow dish. 2. For marinade, in a small bowl whisk together vinegar, olive oil, basil, black pepper, and garlic. Set aside 2 tablespoons
of the marinade. Pour the remaining marinade over steaks; seal bag. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally. 3. In a large skillet heat the reserved marinade. Add red and yellow sweet pepper and onion to skillet. Cook and stir over medium-high heat for 5 minutes. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes more. Remove vegetables and liquid from skillet. 4. Drain steaks, discarding marinade. Add oil to skillet; heat over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once. Allow 12 to 15 minutes for medium rare (145F) to medium (160F). Return vegetable mixture to skillet; heat through. Makes 4 servings. 2 Per 5 ounces steak + 1 cup vegetables 384 cal., 22 g total fat (5 g sat. fat), 83 mg chol., 132 mg sodium, 12 g carbo., 2 g fiber, 32 g pro. Daily Values 25% vit. A, 264% vit. C, 3% calcium, 17% iron 2 exchanges 1 Vegetable, 1 Other Carbo., 4 Lean Meat, 1 Fat
1. Use your fingers to press the pepper onto both sides of steaks. In a large skillet cook steaks in hot oil over medium heat to desired doneness, turning once. Allow 10 to 13 minutes for medium rare (145F) to medium (160F). Transfer steaks to a serving platter; keep warm. 2. For sauce, add onion, shallot, and dried thyme (if using) to drippings in skillet. Cook and stir for 4 to 6 minutes or until onions are tender. Add Merlot and broth. Bring to boiling; reduce heat. Boil gently for 3 to 5 minutes or until mixture is reduced by about half. Stir in vinegar and fresh thyme (if using). If desired, season to taste with salt. Spoon sauce over steaks. Makes 4 servings. Per 4 ounces steak + 2 tablespoons sauce 249 cal., 12 g total fat (4 g sat. fat), 70 mg chol., 69 mg sodium, 5 g carbo., 1 g fiber, 24 g pro. Daily Values 2% vit. A, 5% vit. C, 2% calcium, 20% iron 2 exchanges 31 Lean Meat, 1 Fat
HealtHy for life
24
Herbed Adobo Pork Chops

Prep: 15 minutes Marinate: 2 hours Grill: 12 minutes
6 4 boneless pork loin chops, cut 3 inch 2 4 thick (11 to 13 pounds total) 2 tablespoons packed brown sugar 2 tablespoons olive oil 2 tablespoons orange juice 2 tablespoons snipped fresh cilantro 1 tablespoon red wine vinegar or cider vinegar 2 teaspoons hot chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano, crushed 2 1 teaspoon salt 4 1 teaspoon ground red pepper (optional) 4 1 teaspoon ground cinnamon 3 cloves garlic, minced
Spaghetti Squash with Chunky Tomato and Beef Sauce

Prep: 20 minutes Cook: 15 minutes Microwave: 10 minutes Stand: 5 minutes
1 pound lean ground beef 2 1 cup chopped onion (1 medium) 2 1 cup chopped green sweet pepper (1 small) 2 cloves garlic, minced 1 14.5-ounce can diced tomatoes, undrained 1 8-ounce can tomato sauce 2 tablespoons tomato paste 2 11 teaspoons dried italian seasoning, crushed 8 1 teaspoon black pepper 1 recipe Cooked Spaghetti Squash 4 1 cup shredded Parmesan cheese (1 ounce)
1. In a large saucepan cook ground beef, onion, sweet pepper, and garlic until meat
is brown. Drain. Add undrained diced tomatoes, tomato sauce, tomato paste, Italian seasoning, and black pepper. Bring sauce to boiling; reduce heat. Simmer, uncovered, for 15 minutes, stirring occasionally. 2. Meanwhile, prepare Cooked Spaghetti Squash. Serve sauce over squash. Sprinkle with Parmesan cheese. 2Cooked Spaghetti Squash: Prick a 21 to 3-pound whole spaghetti squash in several places with a sharp knife. Place squash in a microwave-safe baking dish. Microwave, uncovered, on high for 10 to 15 minutes or until tender. Let stand for 5 minutes. Halve squash lengthwise and remove seeds. Using 2 forks, shred and separate the squash pulp into strands. Makes 6 servings. Per serving 219 cal., 9 g total fat (4 g sat. fat), 50 mg chol., 397 mg sodium, 18 g carbo., 1 g fiber, 17 g pro. Daily Values 3% vit. A, 36% vit. C, 11% calcium, 15% iron 2 exchanges 1 Vegetable, 1 Starch, 2 Lean 2 Meat, 1 Fat
1. Trim fat from chops. Place chops in a plastic bag set in a shallow dish. For marinade, in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon, and garlic. Pour over chops; seal bag. Marinate in the refrigerator for 2 to 24 hours, turning occasionally. 2. Drain chops, discarding marinade. For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chops are done (160F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Cover and grill as above.) Makes 6 servings. Per serving 189 cal., 7 g total fat (2 g sat. fat), 71 mg chol., 171 mg sodium, 3 g carbo., 0 g fiber, 25 g pro. Daily Values 4% vit. A, 5% vit. C, 3% calcium, 6% iron exchanges 4 Lean Meat, 1 Fat
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Mexi-Pork Wraps
Start to finish:: 35 minutes
8 1 1 4 3 2 1 4 1 3 2 1 8 1 2 1 4 2 1 2 1 ounces lean boneless pork, cut into thin bite-size strips clove garlic, minced tablespoon olive oil cup frozen whole kernel corn, thawed cup chopped roasted red sweet peppers cup sliced green onions (2) tablespoons lime juice teaspoon ground cumin teaspoon cayenne pepper (optional) cup refried black beans* 9- or 10-inch whole grain tortillas cup shredded romaine cup chopped tomato light sour cream (optional)
Cider, Pork, and Vegetable Stew

Prep: 20 minutes Cook: 10 to 12 hours (low) or 5 to 6 hours (high)
2 3 pounds boneless pork shoulder roast medium cubed potatoes (about 2 21 cups) 2-inch 3 medium carrots, cut into 1 2 pieces (about 11 cups) 2 medium onions, sliced 1 cup coarsely chopped apple (1 medium) 2 1 cup coarsely chopped celery (1 stalk) 3 tablespoons quick-cooking tapioca 2 cups apple juice or apple cider 1 teaspoon salt 1 teaspoon caraway seeds 4 1 teaspoon black pepper Celery leaves (optional)
1. In a large skillet cook and stir pork strips and garlic in hot oil over mediumhigh heat for 4 to 5 minutes or until no pink remains; set aside. 2. In a medium bowl stir together corn, roasted sweet peppers, green onions, 2 tablespoons of the lime juice, cumin, and,
if desired, cayenne pepper. In a small bowl stir together refried beans and the remaining 1 tablespoon lime juice. 3. Spread 2 tablespoons of the refried black bean mixture in a 2-inch-wide strip down center of each tortilla. Top with pork strips, corn mixture, romaine, and tomato. Fold bottom edge of each tortilla up and over the filling. Roll up tortillas around filling. If desired, serve wraps with sour cream. Makes 4 wraps. Mexi-Chicken Wraps: Prepare as above, except substitute skinless, boneless chicken breast halves, cut into bite-size strips, for the pork. *Note: If you cant find refried black beans, rinse and drain half of a 15-ounce can black beans. In a small bowl mash beans; stir in 1 tablespoon lime juice as directed. Per pork or chicken wrap variation 316 cal., 11 g total fat (3 g sat. fat), 36 mg chol., 484 mg sodium, 39 g carbo., 5 g fiber, 17 g pro. Daily Values 15% vit. A, 105% vit. C, 5% calcium, 14% iron 2 exchanges 1 Vegetable, 2 Starch, 11 Lean Meat, 1 Fat
1. Cut meat into 1-inch cubes. In a 22-quart slow cooker combine meat, 31 to 51 potatoes, carrots, onions, apple, celery, and tapioca. Stir in apple juice, salt, caraway seeds, and pepper. 2. Cover and cook on low-heat setting for 10 to 12 hours or high-heat setting for 5 to 6 hours. If desired, garnish servings with celery leaves. Makes 8 servings. Per serving 272 cal., 7 g total fat (2 g sat. fat), 73 mg chol., 405 mg sodium, 27 g carbo., 3 g fiber, 24 g pro. Daily Values 116% vit. A, 22% vit. C, 4% calcium, 14% iron 2 2 exchanges 1 Vegetable, 1 Fruit, 1 Starch, 3 Lean Meat, 1 Fat
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Roasted Lamb with Pomegranate-Orange Compote

Prep: 25 minutes Chill: up to 2 hours roast: 25 minutes Stand: 10 minutes oven: 400f
2 1 1 1 2 1 2 1 4 2 1 medium oranges tablespoon snipped fresh mint tablespoon rice vinegar tablespoon mint jelly cup chopped, seeded cucumber tablespoons pomegranate seeds or snipped dried cranberries boneless lamb loin roast (about 1 pound) cloves garlic, minced tablespoons snipped fresh parsley Salt and black pepper tablespoon olive oil
1. For compote, peel, seed, and section the oranges over a small bowl to catch juice. Reserve 2 tablespoons of the juice in bowl. Whisk mint, vinegar, and jelly into reserved juice. Stir in orange sections, cucumber, and pomegranate seeds. Cover and chill for up to 2 hours.
2. Preheat oven to 400F. Trim fat from meat. Place meat between 2 pieces of plastic wrap. Working from the center to the edges, use the flat side of a meat mallet 2-inch thickness. Remove to pound meat to 1 plastic wrap. Rub garlic over meat; sprinkle with parsley, salt, and pepper. Starting from a long side, roll up meat into a spiral. Tie 2-inch with 100-percent-cotton string at 11 intervals. Lightly sprinkle with additional salt and pepper. 3. In a large ovenproof skillet cook meat in hot oil until brown on all sides. Insert an oven-going meat thermometer into center of meat. Roast for 25 to 30 minutes or until meat thermometer registers 155F for medium doneness. Remove meat from oven. 4. Cover meat with foil and let stand for 10 minutes. The temperature of the meat after standing should be 160F. To serve, 2-inch slices. Serve meat cut meat into 1 with compote. Makes 4 servings. Per serving 204 cal., 10 g total fat (3 g sat. fat), 56 mg chol., 81 mg sodium, 11 g carbo., 1 g fiber, 18 g pro. Daily Values 4% vit. A, 43% vit. C, 4% calcium, 12% iron 2 2 exchanges 1 Fruit, 21 Medium-Fat Meat
Sausage and Mushroom Rotini

2 31 cups dried whole grain rotini or penne 12 ounces uncooked turkey italian sausage links (casings removed), uncooked ground turkey, or lean ground beef 1 8-ounce package sliced fresh mushrooms 2 1 cup chopped onion 2 cloves garlic, minced 2 14.5-ounce cans diced tomatoes with basil, garlic, and oregano, undrained 1 6-ounce can no-salt-added tomato paste 3 1 cup water 4 1 teaspoon crushed red pepper 4 1 cup shredded part-skim mozzarella cheese 4 1 cup freshly grated Parmesan cheese
1. Preheat oven to 350F. Cook pasta according to package directions; drain. 2. In a 4-quart Dutch oven cook sausage, mushrooms, onion, and garlic over medium heat until sausage is no longer pink and vegetables are tender, stirring frequently and breaking up sausage with the back of a spoon. Drain off fat. Add pasta, undrained tomatoes, tomato paste, water, and red pepper to Dutch oven, stirring until combined. 3. Transfer pasta mixture to a lightly greased 221 or 3-quart baking dish. Bake, covered, for 20 minutes. Uncover and sprinkle with mozzarella cheese and Parmesan cheese. Bake, uncovered, about 10 minutes more or until heated through. Makes 6 servings. 3 Per 11 cups 406 cal., 6 g total fat (2 g sat. fat), 43 mg chol., 1,276 mg sodium, 60 g carbo., 6 g fiber, 29 g pro. Daily Values 29% vit. A, 30% vit. C, 21% calcium, 34% iron 2 exchanges 1 Vegetable, 31 Starch, 2 Lean Meat
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Meatless Main Dishes
Thai Peanut-Lentil Salad

2 2 1 of a 17.63-ounce package (11 cups) precooked lentils* 4 3 cup thin bite-size strips red sweet pepper and/or zucchini and/or shredded carrot 2 tablespoons snipped fresh cilantro 3 cups coarsely shredded savoy or napa cabbage 1 recipe thai Peanut Dressing 2 tablespoons thinly sliced green onion (1) 2 tablespoons chopped dry-roasted peanuts (optional)
Pesto Risotto with Roasted Vegetables

Prep: 25 minutes roast: 20 minutes Cook: 20 minutes oven: 425f
1 1 1 8 1 4 1 8 1 4 3 2 4 13 3 1 2 2 Nonstick cooking spray small onion, cut into thin wedges cup fresh cremini, stemmed shiitake, or button mushrooms, halved small red sweet pepper, cut into bitesize strips fresh asparagus spears, trimmed and 2-inch pieces cut into 11 tablespoon olive oil teaspoon salt teaspoon black pepper cup uncooked instant brown rice cloves garlic, minced cups water cup dry white wine or chicken broth tablespoons purchased basil pesto tablespoons shredded Parmesan cheese
1. In a bowl combine lentils, sweet pepper, and cilantro. Divide cabbage among 4 salad plates. Top each with some of the lentil mixture. Drizzle with Thai Peanut Dressing. Sprinkle with green onion and, if desired, peanuts. Makes 4 servings. thai Peanut Dressing: In a small saucepan 3 4 combine 1 cup water, 1 cup creamy peanut butter, 1 tablespoon reduced-sodium soy 4 sauce, 1 teaspoon sugar, 1 teaspoon ground ginger, and 1 clove garlic, minced. Whisk constantly over low heat until smooth. 2 *Note: To cook your own lentils, rinse 1 cup dry brown lentils. In a small saucepan combine 2 lentils and 11 cups water. Bring to boiling; reduce heat. Simmer, covered, about 30 minutes or until tender. Drain; cool completely. 3 Per 11 cups 212 cal., 8 g total fat (2 g sat. fat), 0 mg chol., 244 mg sodium, 25 g carbo., 9 g fiber, 12 g pro. Daily Values 32% vit. A, 121% vit. C, 5% calcium, 19% iron 2 2 exchanges 1 Vegetable, 11 Starch, 1 Lean Meat, 1 Fat
1. Preheat oven to 425F. Coat a 15101inch baking pan with cooking spray. Place onion wedges, mushrooms, sweet pepper, and asparagus in prepared baking pan. Drizzle with oil; sprinkle with salt and black pepper, tossing to coat. Arrange vegetables in a single layer in the pan.
Roast, uncovered, about 20 minutes or until vegetables are tender and lightly browned, stirring once or twice. 2. Coat a medium nonstick saucepan with cooking spray. Preheat over medium heat; add rice and garlic. Cook and stir for 2 to 3 minutes or until rice begins to brown. Remove saucepan from heat. 3. Meanwhile, in a small saucepan bring the water to boiling; reduce heat. Cover and keep water simmering. Carefully stir wine into the rice mixture. Cook, stirring frequently, over medium heat until liquid is 2 absorbed. Stir 1 cup of the simmering water into the rice mixture. Continue to cook, stirring constantly, until liquid is absorbed. 4 Add remaining simmering water, 1 cup at a time, stirring constantly until the rice is tender and slightly creamy. (This should take 18 to 20 minutes total.) 4. Gently stir pesto and roasted vegetables into rice mixture; heat through. Sprinkle each serving with Parmesan cheese. Makes 4 servings. 4 Per 3 cup 177 cal., 10 g total fat (1 g sat. fat), 3 mg chol., 253 mg sodium, 16 g carbo., 2 g fiber, 5 g pro. Daily Values 5% calcium, 5% iron 2 exchanges 1 Vegetable, 1 Starch, 2 Fat
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Roasted Vegetable-Basil Pasta

Prep: 15 minutes roast: 20 minutes oven: 450f
4 13 cups dried whole grain rotini 6 cups chopped, peeled eggplant (1 medium) 2 11 cups chopped, seeded plum tomatoes (4) 3 cloves garlic, minced 1 tablespoon olive oil 2 1 teaspoon salt 4 1 teaspoon crushed red pepper 2 1 cup snipped fresh basil 2 1 cup crumbled goat cheese
Vegetable Polenta Lasagna

Prep: 25 minutes Chill: 1 hour Bake: 40 minutes oven: 350f
cups cold water cups cornmeal teaspoons salt small onion, thinly sliced tablespoon olive oil cups fresh mushrooms, halved teaspoon freshly ground black pepper medium green sweet peppers, roasted and chopped* 3 medium red sweet peppers, roasted and chopped* 4 11 cups marinara sauce 1 cup shredded mozzarella cheese (4 ounces) 4 2 11 4 11 1 1 4 4 1 3
1. For polenta, in a medium saucepan bring 2 21 cups of the water to boiling. In a medium 2 bowl combine the remaining 11 cups water, the cornmeal, and 1 teaspoon of the salt. Slowly add cornmeal mixture to boiling water, stirring constantly. Cook and stir until mixture returns to boiling; reduce heat to low. Cook about 10 minutes or until mixture is very thick, stirring occasionally. Pour the hot mixture into a 3-quart rectangular baking dish. Cool slightly. Cover and refrigerate about 1 hour or until firm. (Or cover and refrigerate up to 24 hours.)
2. Preheat oven to 350F. In a large nonstick skillet cook onion in hot oil over medium heat for 3 to 4 minutes or until tender. 4 Add mushrooms, the remaining 1 teaspoon salt, and the black pepper. Cook and stir about 5 minutes or until mushrooms are tender. Remove from heat; stir in the green and red roasted sweet peppers. 3. Spread the marinara sauce over chilled polenta. Top with the vegetable mixture and sprinkle with mozzarella cheese. Bake, covered, in a 350 oven for 30 minutes. Bake, uncovered, for 10 to 15 minutes more or until edges are bubbly. Makes 8 servings. *Note: To roast peppers, quarter the peppers lengthwise; remove stems, seeds, and membranes. Place peppers, cut sides down, on a foil-lined baking sheet. Roast in a 425F oven for 20 to 25 minutes or until skins are blistered and bubbly. Fold foil around peppers to form a packet; seal. Let stand for 15 minutes to loosen skins. Peel and chop sweet peppers. (Or substitute three 7-ounce jars or two 12-ounce jars roasted red sweet peppers, drained and chopped, for the green and red sweet peppers.) Per serving 203 cal., 6 g total fat (2 g sat. fat), 8 mg chol., 597 mg sodium, 31 g carbo., 5 g fiber, 8 g pro. Daily Values 57% vit. A, 172% vit. C, 11% calcium, 11% iron 2 exchanges 2 Vegetable, 11 Starch, 2 2 1 Medium-Fat Meat, 1 Fat
1. Preheat oven to 450F. Cook pasta according to package directions; drain. Return pasta to saucepan; cover and keep warm. 2. Meanwhile, in a large bowl combine eggplant, tomatoes, and garlic. Drizzle oil 4 over vegetables; sprinkle with 1 teaspoon of the salt and the crushed red pepper. Toss to coat. Transfer vegetable mixture to a lightly greased 15101-inch baking pan. 3. Roast, uncovered, about 20 minutes or until eggplant is tender, stirring occasionally. Toss roasted vegetables with pasta. 4 Add the remaining 1 teaspoon salt, the basil, and goat cheese; toss gently. Makes 4 servings. 4 Per 13 cups 281 cal., 9 g total fat (3 g sat. fat), 11 mg chol., 390 mg sodium, 40 g carbo., 8 g fiber, 13 g pro. Daily Values 9% calcium, 13% iron exchanges 2 Vegetable, 2 Starch, 2 1 Medium-Fat Meat, 1 Fat
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Meatless Tacos
2 1 4 1 4 1 8 1 2 1 cup water cup lentils, rinsed and drained cup chopped onion taco shells 8-ounce can tomato sauce 84-ounce envelope of a 11 or 11 (5 teaspoons) taco seasoning mix 8 ounces firm or extra-firm tub-style tofu (fresh bean curd), drained and finely chopped 2 11 cups shredded lettuce 1 medium tomato, chopped 2 1 cup shredded cheddar cheese 2 1 cup bottled salsa (optional)
Sesame Tofu Stir-Fry

4 1 cup finely chopped peanuts 1 tablespoon sesame seeds 1 teaspoon grated fresh ginger or 2 1 teaspoon ground ginger 8 1 teaspoon crushed red pepper 1 12-ounce package firm or extra-firm tub-style tofu (fresh bean curd), 2-inch cubes drained and cut into 1 1 tablespoon cooking oil 1 16-ounce bag frozen stir-fry vegetables, thawed 3 2 cup bottled stir-fry sauce 2 cups hot cooked rice 4 2 green onions, thinly sliced (1 cup) 1 medium orange, cut into 8 wedges
1. In a medium saucepan combine water, lentils, and onion. Bring to boiling; reduce heat. Simmer, covered, for 25 to 30 minutes or until lentils are tender and liquid is absorbed. Meanwhile, heat taco shells according to package directions. 2. Stir tomato sauce and taco seasoning mix into lentils. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tofu; heat through. Spoon into taco shells. Top with lettuce, tomato, and cheese. If desired, serve with salsa. Makes 8 tacos.
Per taco 148 cal., 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carbo., 3 g fiber, 7 g pro. Daily Values 4 % vit. A, 6% vit. C, 9 % calcium, 8 % iron. 2 exchanges 1 Starch, 1 Lean Meat, 1 Fat Bulgur tacos: Prepare as above, except increase water to 34 cup and substitute bulgur for lentils. Simmer water, bulgur, and onion, covered, for about 15 minutes or until bulgur is tender and liquid is absorbed. Per taco 143 calories, 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carbo., 2 g fiber, 6 g pro. Daily Values 4% vit. A, 6% vit. C, 9% calcium, 6% iron. 2 exchanges 1 Starch, 1 Lean Meat, 1 Fat Vegetable tacos: Prepare as directed, except stir 1 cup frozen whole kernel corn 4 and 3 cup shredded carrot into the tomato sauce mixture. Increase number of taco shells to 12. Per taco 133 calories, 6 g total fat (2 g sat. fat), 5 mg cholesterol, 326 mg sodium, 17 g carbo., 3 g fiber, 6 g pro. Daily Values 46% vit. A, 6% vit. C, 7% calcium, 6% iron. 2 2 exchanges 1 Starch, 1 Lean Meat, 1 Fat
1. In a bowl combine 1 tablespoon of the peanuts, the sesame seeds, ginger, and red pepper. Add tofu; toss gently to coat. 2. Heat oil in a large skillet over mediumhigh heat. (If necessary, add more oil during cooking.) Add tofu mixture to skillet. Cook, stirring gently, for 3 to 4 minutes until sesame seeds are toasted and tofu begins to brown. 3. Remove tofu mixture to a bowl. Add vegetables to skillet; cook and stir 2 to 3 minutes until heated through. Add stir-fry sauce; cook and stir gently until mixture is bubbly. Stir in tofu; heat through. Serve over rice. Sprinkle each serving with some of the remaining 3 tablespoons peanuts and the green onions. Serve with orange wedges. Makes 4 servings. Per serving 386 cal., 14 g total fat (2 g sat. fat), 1 mg chol., 1,054 mg sodium, 45 g carbo., 6 g fiber, 19 g pro. Daily Values 23 % vit. A, 58 % vit. C, 13% calcium, 17 % iron. 2 exchanges 11 Starch, 1 Other Carbo., 2 2 Medium-Fat Meat, 1 Vegetable, 1 Fat
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Greek Quinoa and Avocados

2 1 cup uncooked quinoa, rinsed and drained* 1 cup water 2 plum tomatoes, seeded and finely chopped 2 1 cup shredded fresh spinach 3 1 cup finely chopped red onion 2 tablespoons lemon juice 2 tablespoons olive oil 2 1 teaspoon salt Spinach leaves 2 ripe avocados, seeded, peeled, and sliced** 3 1 cup crumbled feta cheese
Portobello Wrap with White Bean-Chile Spread

Prep: 30 minutes Marinate: 15 minutes Grill: 6 minutes
4 portobello mushroom caps, stems and gills removed 4 1 cup bottled italian salad dressing 1 19-ounce can white kidney beans (cannellini), drained and rinsed 2 cloves garlic, quartered 3 tablespoons olive oil 1 teaspoon chile powder 4 1 teaspoon salt 2 cups baby spinach 1 tablespoon bottled italian salad dressing 4 8-inch garlic-herb, spinach, or plain flour tortillas 4 ounces goat cheese (chvre), crumbled, or 1 cup shredded Monterey Jack cheese (4 ounces)
1. Generously brush portobello mush4 rooms on both sides with the 1 cup dressing. Let stand for 15 minutes. Meanwhile,
in a food 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 salad dressing; set aside. 3. For a charcoal grill, grill mushrooms on the rack of an uncovered grill directly over medium coals for 6 to 8 minutes or until mushrooms are tender and brown, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place mushrooms on grill rack over heat. Cover and grill as above.) 4. Spread about one-fourth of the bean mixture evenly over each flour tortilla. Top with warm mushroom slices, the spinach mixture, and cheese. Roll up each tortilla around filling. Place wraps, seam sides down, on plates. Makes 4 servings. Per serving 537 cal., 28 g total fat (8 g sat. fat), 13 mg chol., 1,158 mg sodium, 58 g carbo., 10 g fiber, 23 g pro. Daily Values 32 % vit. A, 8 % vit. C, 22 % calcium, 22 % iron. 2 2 exchanges 31 Starch, 11 Medium Fat 2 2 Meat, 1 Vegetable, 31 Fat
1. In a small saucepan combine quinoa and water. Bring to boiling. Reduce heat; cover and simmer for 15 minutes or until liquid is absorbed. Place quinoa in a medium bowl. 2. Add tomatoes, shredded spinach, and onion to quinoa; stir to combine. In a small bowl whisk together lemon juice, olive oil, and salt. Add to quinoa mixture; toss to coat. 3. Place additional spinach leaves on 4 salad plates. Arrange avocado slices on spinach leaves. Divide quinoa mixture evenly over avocado slices. Sprinkle each serving with some of the feta. Makes 4 servings. *Note: Rinse quinoa thoroughly before cooking to remove a bitter substance called saponin that coats the seeds. Per serving 332 cal., 24 g total fat (5 g sat. fat), 11 mg chol., 457 mg sodium, 27 g carbo., 8 g fiber, 7 g pro. Daily Values 46 % vit. A, 37 % vit. C, 11 % calcium, 18 % iron. 2 2 2 exchanges 11 Starch, 1 Vegetable, 41 Fat **Note: Brush avocado slices with additional lemon juice to prevent browning.
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Desserts
Pineapple-Pear Crisp
5 4 1 3 4 1 1 3 1 3 1 2 1 4 1 3 ripe pears, peeled, cored, and halved lengthwise teaspoon ground cinnamon cups coarsely chopped pineapple cup honey cup rolled oats cup whole wheat flour cup chopped hazelnuts, toasted tablespoons packed brown sugar teaspoon grated fresh ginger or 4 1 teaspoon ground ginger teaspoon ground nutmeg tablespoons cooking oil low-fat vanilla frozen yogurt or ice cream (optional)
Blueberry-Raspberry Tart with Lemon Cream

Prep: 25 minutes Bake: 16 minutes Chill: 1 hour oven: 375f
1 recipe lemon Cream 3 2 cup quick-cooking rolled oats 3 1 cup whole wheat pastry flour or whole wheat flour 3 1 cup all-purpose flour 2 1 of an 8-ounce package reduced-fat cream cheese (Neufchtel), softened 4 1 cup butter, softened 4 1 cup sugar 4 1 teaspoon baking soda 8 1 teaspoon salt 1 teaspoon finely shredded lemon peel 2 11 cups fresh blueberries 2 11 cups fresh raspberries
1. Preheat oven to 375F. Arrange pear halves, cut sides up, in a 2-quart rectangular baking dish. Sprinkle with cinnamon. Top with pineapple and drizzle with 2 tablespoons of the honey. 2. In a medium bowl combine oats, flour, hazelnuts, brown sugar, ginger, and nutmeg. Stir in the remaining 2 tablespoons honey and the oil. Sprinkle the oat mixture over fruit. 3. Bake, uncovered, 35 minutes or until pears are tender, covering with foil the last 5 minutes to prevent overbrowning. Serve with frozen yogurt. Makes 10 servings. Per serving 322 cal., 11 g total fat (3 g sat. fat), 15 mg chol., 87 mg sodium, 55 g carbo., 4 g fiber, 7 g pro. Daily Values 1% vit. A, 18% vit. C, 11% calcium, 7% iron 2 exchanges 2 Fruit, 11 Starch, 2 Fat
1. Prepare Lemon Cream at least 24 hours before preparing tart. 2. Preheat oven to 375F. For dough, in a small bowl combine oats, whole wheat pastry flour, and all-purpose flour; set aside. In a large mixing bowl combine cream cheese and butter; beat with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking soda, and salt; beat until combined. Beat in as much of the oat mixture as you can with the mixer. Using a wooden spoon, stir in any remaining oat mixture and the lemon peel. Form dough into a ball.
3. Pat dough onto bottom and up the sides of a lightly greased 10-inch tart pan with a removable bottom. Prick dough on the bottom with a fork. Line dough with a double thickness of foil. 4. Bake for 8 minutes. Remove foil. Bake about 8 minutes more or until crust is dry and lightly browned. Cool completely on a wire rack. Remove sides of tart pan. Place crust on a serving platter. Spread Lemon Cream evenly in the bottom of the crust. Top with blueberries and raspberries. 5. Chill tart, loosely covered, for up to 1 hour. To serve, cut into wedges. lemon Cream: Line a yogurt strainer, sieve, or small colander with three layers of 100-percent-cotton cheesecloth or a clean paper coffee filter; place over a large bowl. Spoon one 16-ounce carton plain low-fat or fat-free yogurt* into strainer. Cover with plastic wrap; chill for 24 hours. Discard liquid in bowl. In a small bowl stir together 3 the yogurt and 1 cup lemon curd. Cover and chill for up to 3 days. Makes about 3 11 cups. *Be sure to use a brand of yogurt that contains no gums, gelatin, or fillers. These ingredients may prevent the whey from separating from the curd to make yogurt cheese. Makes 10 wedges. Per wedge + 2 tablespoons cream 216 cal., 9 g total fat (5 g sat. fat), 30 mg chol., 182 mg sodium, 31 g carbo., 4 g fiber, 6 g pro. Daily Values 6% vit. A, 13% vit. C, 11% calcium, 4% iron 2 exchanges 2 Starch, 11 Fat
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Pomegranate-Orange Sherbet
Prep: 20 minutes Chill: 4 hours freeze: per manufacturers directions
1 1 2 3 cup sugar envelope unflavored gelatin cups pomegranate juice 11-ounce cans mandarin orange sections, drained 1 cup buttermilk 4 1 cup orange juice Pomegranate seeds (optional) Mint leaves (optional)
Green Tea and Tangerine Sorbet

Prep: 35 minutes freeze: 6 hours
1 stalk lemongrass, cut up 4 3 cup cold water 1 teaspoon green tea leaves or 1 bag green tea 2 cups tangerine juice 4 1 cup light-colored corn syrup tangerine cups (optional) tangerine slices (optional)
1. Use the flat side of a meat mallet to slightly crush lemongrass. Place in a small saucepan; add cold water. Bring just to boiling over medium heat. Remove from heat. Add tea leaves to hot liquid. Steep for 2 minutes. 2. Strain the hot liquid into a medium bowl; discard tea leaves and lemongrass. Set liquid aside to cool.
3. Stir tangerine juice and corn syrup into liquid. Pour into a nonmetal freezer container.* Cover and freeze about 4 hours or until nearly firm. 4. Break the mixture into chunks. Transfer to a chilled medium mixing bowl. Beat with an electric mixer on medium until smooth. Return to freezer container. Cover and freeze about 2 hours or until firm. 5. To serve, scoop into tangerine cups, if desired, or chilled serving dishes. If desired, garnish with tangerine slices. Makes 6 servings. *Note: If you like, freeze the mixture in a no-ice, no-salt electric ice cream maker according to the manufacturers directions. Per serving 73 cal., 0 g total fat, 0 mg chol., 18 mg sodium, 19 g carbo., 0 g fiber, 0 g pro. Daily Values 7% vit. A, 43% vit. C, 2% calcium, 1% iron exchanges 1 Fruit
1. In a medium saucepan combine sugar and unflavored gelatin; stir in pomegranate juice. Cook and stir over medium heat until sugar and gelatin dissolve. Remove saucepan from heat. 2. In a large bowl stir together gelatin mixture, mandarin orange sections, buttermilk, and orange juice. Cover and chill at least 4 hours. 3. Transfer mixture to a 4- to 5-quart ice cream freezer; freeze according to manufacturers directions. If desired, ripen 4 hours. If desired, garnish with pomegranate seeds and mint leaves. Makes 12 servings. apricot-Ginger Sherbet: Prepare as above, 2 except decrease sugar to 1 cup, add 4 3 teaspoon ground ginger with the sugar, substitute apricot nectar for the pomegranate juice, and substitute two 15-ounce cans unpeeled apricot halves in light syrup, rinsed, drained, and chopped, for the mandarin orange sections. Makes 10 servings. 3 Per 2 cup pomegranate or apricot variation 137 cal., 0 g total fat, 1 mg chol., 32 mg sodium, 32 g carbo., 1 g fiber, 3 g pro. Daily Values 14% vit. A, 57% vit. C, 3% calcium, 2% iron exchanges 2 Other Carbo.
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Masala Chai-Spiced Peach Upside-Down Cake

Prep: 20 minutes Bake: 35 minutes Cool: 15 minutes oven: 350f
2 21 cups sliced, peeled peaches 1 cup all-purpose flour 3 1 cup white whole wheat flour or whole wheat flour 2 11 teaspoons baking powder 2 1 teaspoon pumpkin pie spice 4 1 teaspoon ground cardamom 8 1 teaspoon ground anise 8 1 teaspoon ground cloves Dash black pepper 2 egg whites, lightly beaten 4 3 cup packed brown sugar 2 1 cup buttermilk or sour milk 3 1 cup peach nectar or apricot nectar 3 1 cup canola oil or cooking oil 1 teaspoon vanilla Powdered sugar (optional)
Berry Clafouti
Prep: 15 minutes Bake: 20 minutes Cool: 30 minutes oven: 375f
slightly beaten egg whites slightly beaten egg tablespoons granulated sugar tablespoon honey tablespoon orange or raspberry 2 liqueur, or 1 teaspoon rum extract plus 2 tablespoons orange juice 2 1 teaspoon vanilla Dash salt 4 3 cup plain fat-free yogurt 2 1 cup all-purpose flour 3 cups fresh raspberries, blueberries, and/or sliced strawberries 2 teaspoons sifted powdered sugar (optional) 2 1 3 1 1
1. Preheat oven to 350F. Grease and lightly flour a 992-inch baking pan. Arrange peaches in prepared pan. Set aside. 2. In a large bowl combine all-purpose flour, white whole wheat flour, baking powder, pumpkin pie spice, cardamom, anise, cloves, and pepper. In a medium bowl stir together egg whites, brown sugar, buttermilk, peach nectar, oil, and vanilla. Add egg white mixture all at once to flour mixture; stir until smooth. Pour batter over peaches in pan. 3. Bake for 35 to 40 minutes or until a wooden toothpick inserted in center comes out clean. Cool in pan on a wire rack for 5 minutes. Loosen sides of cake; invert onto a serving plate. Let cool 15 minutes before serving. If desired, sprinkle with powdered sugar. Makes 12 servings. Per serving 180 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 56 mg sodium, 29 g carbo., 1 g fiber, 3 g pro. Daily Values 3% vit. A, 5% vit. C, 4% calcium, 5% iron exchanges 1 Starch, 1 Other Carbo., 1 Fat
1. Preheat oven to 375F. In a large mixing bowl combine egg whites, whole egg, granulated sugar, honey, liqueur, vanilla, and salt; beat with a wire whisk or an electric mixer on low until light and frothy. Stir in the yogurt until mixture is smooth. Add flour; beat until mixture is smooth. 2. Grease six 6-ounce individual quiche dishes. Arrange berries in bottoms of dishes. Spoon batter over berries. (Batter will not cover berries completely.) Bake for 20 to 25 minutes or until centers appear set when shaken. Cool on a wire rack for 30 minutes. 3. Just before serving, if desired, sprinkle with powdered sugar. Makes 6 servings. Per serving 141 cal., 1 g total fat (0 g sat. fat), 36 mg chol., 76 mg sodium, 27 g carbo., 3 g fiber, 6 g pro. Daily Values 2% vit. A, 26% vit. C, 8% calcium, 6% iron 2 2 exchanges 1 Fruit, 1 Starch, 1 Other 2 Carbo., 1 Lean Meat
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Autumn AppleCranberry Crisp

5 cups thinly sliced peeled cooking apples 1 cup cranberries 2 tablespoons granulated sugar 2 1 teaspoon apple pie spice or ground cinnamon 2 1 cup quick-cooking rolled oats 3 tablespoons packed brown sugar 2 tablespoons all-purpose flour 2 1 teaspoon apple pie spice or ground cinnamon 2 tablespoons butter
Creamy Mocha Custards

Prep: 20 minutes Bake: 30 minutes Cool: 1 hour Chill: 2 hours oven: 325f
4 21 cups fat-free milk 3 1 cup sugar 3 tablespoons unsweetened cocoa powder 1 tablespoon instant coffee crystals 4 3 cup refrigerated or frozen egg product, thawed 2 11 teaspoons vanilla frozen light whipped dessert topping, thawed (optional) Coffee beans (optional)
1. Preheat oven to 325F. In a medium saucepan combine milk, sugar, cocoa powder, and coffee crystals. Cook and stir over medium-low heat just until cocoa and coffee are dissolved.
2. In a medium mixing bowl gradually whisk hot milk mixture into egg product. Stir in vanilla. Place six 6-ounce custard cups in a 3-quart rectangular baking dish. Place baking dish on oven rack. Divide egg mixture among custard cups. Carefully pour boiling water into the baking dish around the custard cups to a depth of 1 inch. 3. Bake for 30 to 35 minutes or until a knife inserted near the center of each custard comes out clean. Remove cups from water. Cool on wire rack to room temperature. Cover and chill for 2 to 24 hours. If desired, garnish with dessert topping and coffee beans. Makes 6 servings. Per serving 103 cal., 1 g total fat (0 g sat. fat), 2 mg chol., 98 mg sodium, 17 g carbo., 0 g fiber, 7 g pro. Daily Values 11% vit. A, 12% calcium, 8% iron 2 2 exchanges 1 Milk, 1 Other Carbo., 2 1 Lean Meat
1. Preheat oven to 375F. In a 2-quart baking dish combine apples and cranberries. In a small bowl combine granulated sugar and 2 1 teaspoon apple pie spice. Sprinkle over fruit mixture in dish; toss to coat. 2. For topping, in a small bowl combine 2 oats, brown sugar, flour, and 1 teaspoon apple pie spice. Using a pastry blender, cut in butter until the mixture resembles coarse crumbs. Sprinkle topping over fruit mixture. 3. Bake for 30 to 35 minutes or until apples are tender. Serve warm. Makes 6 servings. Per serving 189 cal., 5 g total fat (3 g sat. fat), 11 mg chol., 45 mg sodium, 37 g carbo., 4 g fiber, 2 g pro. Daily Values 4% vit. A, 10% vit. C, 2% calcium, 5% iron 2 2 exchanges 1 Fruit, 11 Other Carbo., 1 Fat
HealtHy for life
35
Index
aPPETIZErs
Black-Eyed Peas Salsa, 8 Chipotle Pork and Chicken Satay, 10 Creamy Curried Crab Dip with Crudits, 9 Extraordinary Seafood Bruschetta, 7 Fresh Spring Rolls, 8 Fruit Bruschetta, 7 Hummus and Cucumber Bruschetta, 7 Spring Carrot Soup, 10 Veggie Tempura with Honey-Mustard Sauce, 9 Grilled Chipotle Salmon Tacos, 17 Grilled Halibut with Blueberry-Sage Sauce, 19 Herbed Adobo Pork Chops, 25 Mediterranean Chicken Pita Pockets, 23 Mexi-Chicken Wraps, 26 Mexi-Pork Wraps, 26 Red Snapper with Carrots and Fennel, 18 Roast Beef-Mango Panini, 23 Roasted Lamb with Pomegranate-Orange Compote, 27 Sausage and Mushroom Rotini, 27 Sesame Chicken with Mixed Greens, 22 Spaghetti Squash with Chunky Tomato and Beef Sauce, 25 Tenderloin Steaks with Merlot Sauce, 24 Thai Shrimp Soup, 20 Thai Tofu Soup, 20 Top Loins with Pepper Medley, 24 Tuna with Mango-Mint Salsa, 18
BrEakfasT
Apple Butter-Banana Bread, 4 Breakfast Burritos, 5 Grains and Berries Cereal Blend, 6 Multigrain Orange-Kissed Waffles, 6 Peach Muffins, 3 Raspberry-Cream Cheese Coffee Cake, 4 Southwestern Spinach Omelet, 5 Strawberry-Mango Smoothies, 3
MEaTlEss MaIn dIshEs

Bulgur Tacos, 30 Greek Quinoa and Avocados, 31 Meatless Tacos, 30 Pesto Risotto with Roasted Vegetables, 28 Portobello Wrap with White Bean-Chile Spread, 31 Roasted Vegetable-Basil Pasta, 29 Sesame Tofu Stir-Fry, 30 Thai Peanut-Lentil Salad, 28 Vegetable Polenta Lasagna, 29 Vegetable Tacos, 30
dEssErTs
Apricot-Ginger Sherbet, 33 Autumn Apple-Cranberry Crisp, 35 Berry Clafouti, 34 Blueberry-Raspberry Tart with Lemon Cream, 32 Creamy Mocha Custards, 35 Green Tea and Tangerine Sorbet, 33 Masala Chai-Spiced Peach Upside-Down Cake, 32 Pineapple-Pear Crisp, 34 Pomegranate-Orange Sherbet, 33
sIdEs
Blue Cheese-Pecan Pear Quick Bread, 15 Caribbean-Style Tabbouleh, 11 Everyday Succotash Salad, 13 Flaxseed Rolls, 16 Fresh Tomato, Zucchini, and Feta Stacks, 14 Frozen Whole Wheat Bread Dough Fix-Ups, 16 Lemon-Dill Vegetables, 11 Mixed Greens with Mango Dressing, 13 Pear-Cheddar Quick Bread, 15 Pesto-Swirl Rolls, 16 Snappy Asian Couscous, 12 Southwestern-Style Couscous, 12 Spicy Sweet Potato Corn Bread, 15 Whole Wheat Couscous with Seven Vegetables, 12 Winter White Vegetable Soup, 14
MaIn dIshEs
Almond-Herbed Salmon, 17 Asian Primavera Stir-Fry, 22 Chicken and Kale Soup, 20 Chicken, Orzo, and Veggie Skillet, 21 Chicken with Harvest Fruits and Veggies, 21 Cider, Pork, and Vegetable Stew, 26 Creole Shrimp Cakes with Tarragon Cocktail Sauce, 19

Healthy For Life Cookbook

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Healthy For Life Cookbook

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healthy for life

More than 40 delicious, nutritious recipes for your healthy future

Healthy Mind, Body, and Spirit

Beef and Pork

HealtHy for life

Apple Butter-Banana Bread

Raspberry-Cream Cheese Coffee Cake

HealtHy for life

Southwestern Spinach Omelet

HealtHy for life

Multigrain Orange-Kissed Waffles

Grains and Berries Cereal Blend

HealtHy for life

Extraordinary Seafood Bruschetta

Hummus and Cucumber Bruschetta

HealtHy for life

Black-Eyed Peas Salsa

Fresh Spring Rolls

HealtHy for life

Creamy Curried Crab Dip with Crudits

Veggie Tempura with Honey-Mustard Sauce

HealtHy for life

Spring Carrot Soup

Chipotle Pork and Chicken Satay

HealtHy for life

HealtHy for life

Snappy Asian Couscous

Whole Wheat Couscous with Seven Vegetables

HealtHy for life

Everyday Succotash Salad

Mixed Greens with Mango Dressing

HealtHy for life

Fresh Tomato, Zucchini, and Feta Stacks

Winter White Vegetable Soup

HealtHy for life

Spicy Sweet Potato Corn Bread

Pear-Cheddar Quick Bread

HealtHy for life

Frozen Whole Wheat Bread Dough Fix-Ups

EvEryday Easy poultry

Grilled Chipotle Salmon Tacos

HealtHy for life

Red Snapper with Carrots and Fennel

Tuna with Mango-Mint Salsa

HealtHy for life

Grilled Halibut with Blueberry-Sage Sauce

Creole Shrimp Cakes with Tarragon Cocktail Sauce

HealtHy for life

Chicken and Kale Soup

Thai Shrimp Soup

HealtHy for life

Chicken with Harvest Fruits and Veggies

Chicken, Orzo, and Veggie Skillet

HealtHy for life

Sesame Chicken with Mixed Greens

Asian Primavera Stir-Fry

HealtHy for life

Mediterranean Chicken Pita Pockets

Roast Beef-Mango Panini

HealtHy for life

Top Loins with Pepper Medley

Tenderloin Steaks with Merlot Sauce