Table Of Contents:
Introduction 11(9)

1 The Mains

Poultry

Capsaicin-Rich Jamaican Jerk Chicken 20(1)

Flavorful Faux Fried Chicken 21(1)

Flavorful, Fiber-Full, Crispy Chicken Nuggets 22(3)

Fresh Phyllo Chicken Pot Pie 25(1)

Better-Than-Mom's Low-Salt Chicken Soup 26(1)

Not-So-Sweet and Sour Chicken 27(1)

Light and Tangy Vitamin-C Orange Chicken 28(2)

Sumptuous White Meat Chicken Cacciatore 30(1)

Skinny Stuffed Chicken with Zucchini Pappardelle "Pasta" 31(1)

Lean and Light Curried Chicken Casserole 32(3)

Light and Lemony Garlic Roasted Chicken 35(1)

Smoky, Lower-Sugar Barbecue Drumsticks 36(2)

Zippy Chicken Enchiladas: Protein Aplenty 38(1)

Tasty Turkey Tetrazzini with Whole-Wheat Egg Noodles 39(1)

Savory Slow Cooker Tender Turkey Drumsticks 40(1)

Smoky Lower-Fat Bacon Turkey Burgers 41(2)

Hearty Spinach and Mushroom Lasagna with Lower-Fat Meat Sauce 43(2)

Lean and Tasty Sloppy Jonny 45(3)

Healthy Holidays Dinner: Free-Range Citrus-Stuffed Herbed Turkey 48(2)

Higher-Fiber Apple-Corn Bread Stuffing 50(1)

Autumnal Antioxidants: Cranberry-Orange Relish 51(1)

Meat

Iron-Man Slow Cooker Beef Stew 52(1)

In-a-Pinch Spaghetti Bolognese 53(1)

Lean and Mean Marinated Flank Steak Tostadas 54(2)

Grass-Fed Italian Feta Meatballs in Tomato Sauce 56(1)

Lighter-but-Luscious Portobello Beef Stroganoff 57(1)

Good-for-You Guacamole Grass-Fed Burger 58(1)

Free-Range Ketchup-Mustard-Relish Sliders 59(1)

Rich, Muscle-Building Meatloaf 60(2)

Sinless and Savory Slow Cooker Cabbage Rolls 62(2)

Lean and Savory Sauced Pot Roast 64(2)

Grass-Fed Ground Beef Burritos with Cilantro-Orange Salsa 66(1)

Lemon Cinna-Mint-Spiked Lean Lamb Stew 67(1)

Simple, Saucy Antioxidant American Chop Suey 68(3)

Savory Souped-Up Shepherd's Pie 71(1)

Rack of Lean Lamb with Herbs and Roasted Shallots 72(1)

Seafood

Less-Butter Baked Scallops and Savory Shiitakes 73(1)

Zesty Calcium-Stuffed Salmon 74(2)

Tempting Tuned-Up Tuna Casserole 76(1)

Protein-Packed, Apple-Glazed Wild-Caught Alaskan Salmon 77(1)

Tempting Four-Flavors Shrimp Pad Thai 78(2)

Backyard New England Clambake: Bounty of the Sea 80(2)

Fresh and Fiber-Full Fish Fingers 82(1)

Luscious Low-Carb Lobster Rolls 83(1)

Creamy, Lower-Fat New England Clam Chowder 84(2)

All-in-One Spicy Shrimp and Brown Rice Jambalaya 86(1)

Savory, Protein-Rich Chicken and Shrimp Paella 87(2)

Superfresh and Lemony Olive Oil-Rich Shrimp Scampi 89(1)

Meatless

Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo 90(3)

Madeover Mac and Cheese---a Calcium and Vitamin D Bonanza 93(1)

Chuck's Healthy Eggplant Parm 94(3)

Tangy, No-Cream of Tomato Soup 97(2)

Pork-Free Fresh Pea Soup 99(1)

Smoky Bean Baked Nachos 100(2)

Lower-Oil Spicy Sesame Peanut Noodles 102(1)

Tender Greens Pesto with Protein-Packed Pasta 103(1)

Whole-Grain Home-Grilled Pizza 104(3)

Rich Cheesy Crudites Fondue 107(1)

Smoky Hot Whole Grains and Beans Chili 108(2)

2 Side Dishes

Two-Corn Cheesie Grits with Roasted Veggies 110(1)

Nutted Shiitake Brown Rice Pilaf 111(1)

Sweet-Tart Omega-Rich 3-Bean Salad 112(1)

Zingy Whole-Grain Broccoli Corn Bread 113(1)

Nutty, Iron-Rich Creamed Spinach 114(1)

Not-Your-Grandmother's Green Bean Casserole 115(2)

Creamy Creamless Skillet Corn 117(1)

Healthier, Whole-Grain Lemon Veggie Rice 118(1)

Aromatic, Antioxidant-Rich Orange-Sweet Potato Casserole 119(1)

Lower-Cal Cheesy Scalloped Potatoes 120(2)

Creamy Low-Fat Mashed Potatoes 122(3)

Fluffy Twice-Baked Potatoes with Chevre and Roasted Shallots 125(1)

A Lighter Touch: Tangy German Potato Salad 126(2)

Tender Lower-Fat French Fries 128(1)

Sweet and Tangy No-Bake, High-Fiber Beans 129(1)

Whole-Grain Veggie-Rich Macaroni Salad 130(1)

Light and Bright Waldorf Salad 131(1)

Tangy Raw Caesar Salad with Whole-Grain Croutons 132(1)

Lean and Clean Dirty Rice 133(1)

Lighter Cider Coleslaw 134(3)

3 Desserts

Satisfying Real-Food Piecrust 137(2)

Organic Gingersnappy Piecrust 139(3)

Giant Two-Crust Apple Dumpling Pie 142(2)

Autumnal Fresh-Pumpkin Pie with Potassium 144(3)

Memorable Freshest Blueberry Blast Pie 147(1)

Dark and Mineral-Rich Coco-Fudgy Pie 148(1)

Vitamin C-Rich Sweet-Tart Apple Rhubarb Crisp 149(1)

Tender and Trans Fat-Free Peach and Blueberry Cobbler 150(3)

Decadent Dark Chocolate Chip Multigrain Cookies 153(1)

Simple Snappy Real Ginger Cookies 154(1)

Dreamy, All-Natural Choco-Peanut Butter Cookies 155(1)

Spiced, Lower-Sugar Cookies 156(1)

Decadent Better-Fat Walnut Brownies 157(1)

Jonny's Fudgy Chocolate Antioxidant Pudding 158(2)

Creamy and Nutritious Coconutty Rice Pudding 160(1)

Chocolate Peanut Butter Protein-Power Milkshakes 161(1)

Light and Groovy Sorbet and Homemade Soda Floats 162(2)

Lower-Cal, Moist Mock Sour Cream Chocolate Cake 164(1)

Dense and Dreamy Fruit `n' Nut-Filled Carrot Cake 165(1)

Rich and Creamy Lower-Cal Cream Cheese Frosting 166(1)

Real Fresh, Real Fruit Strawberry Ice Cream 167(1)

Magnificent Madeover Strawberry Shortcake 168(2)

Iron-Strong Gingerbread Cake with Poire William 170(1)

The Real Deal: Lightly Sweetened Fresh Whipped Cream 171(1)

Tart Cherry Chocolate Whole-Grain Bread Pudding 172(2)

4 Breakfasts

Corn-Rich Whole-Grain Jonnycakes 174(1)

Warm, Lower-Sugar Apple Cranberry Compote 175(1)

Satisfying Real-Food Pumpkin Pancakes 176(2)

Hearty High-Fiber Baked Cinnamon French Toast 178(1)

Homemade Heart-Healthy Nutty Ginger Granola 179(1)

Open-Your-Eyes Orange High-Fiber Waffles 180(3)

Nutritious Real-Deal Oatmeal: Sweet Nutty Banana Oats 183(1)

Protein-Packed Cheesy Onion Oats 184(1)

Clean and Cheesy Apple Turkey Sausage 185(1)

Two-Cheese Fit and Flavorful Frittata 186(2)

High-Protein Smoked Chicken Quiche Dijon 188(1)

Lighten Up Cheesy Mediterranean Egg Scramble 189(2)

Whole-Wheat Chili Biscuit Breakfast Pie 191

Savory Baked-Not-Fried Hash Browns 190(2)

Fiber-Full Sweet Potato Mini-Muffins 192(2)

Low-Fat, Light, and Luscious Banana Muffins 194(1)

Lemony Light and Bright Breakfast Fruit Salad 195(1)

Banana-Sweet Strawberry Breakfast Bread 196(1)

Nutty Antioxidant Power Cran-Orange Bread 197(1)

Portobello Benedict with Sundried Tomato Pesto 198(2)

Two Better Omelets 200(3)

Gourmet Whole-Grain Breakfast Burrito 203(1)

Luscious, Lighter Almond Coffee Cake 204(4)

5 Appetizers, Snacks, and Drinks

Appetizers

Lower-Cal Loaded Potato Skins 208(2)

Creamy, Stuffed, Potassium-Packed Portobellos 210(2)

Healthier, High-Quality Almond Cheese Puffs 212(1)

Higher-Protein 2-Cheese Chicken Quesadilla with Cranberry 213(2)

Best Broiled Buffalo Wings 215(1)

Sweet and Sassy Thai-Glazed Baked Wings 216(1)

Clean and Lean Smoky Blackstrap Rum Grilled Wings 217(1)

Lean and Classic Game Night 3-Layer Mexi-Dip 218(1)

Cheesy, Iron-Rich Spinach Squares 219(2)

Snacks/Drinks

Warm and Soft Lower-Sodium Pretzels 221(1)

Lower-Sugar Shrimp Cocktail with a Kick 222(1)

Heart-Lovin' Spicy and Sweet Nuts 223(1)

Better-for-You Cinnamon Applesauce 224(1)

Fiberlicious Sweet `n' Smoky Baked Beans Dip 225(1)

Heavenly Omega-Boosted Deviled Eggs 226(2)

Calorie-Light Caramelized Onion Dip 228(1)

All-Natural Spicy Salsa Guacamole 229(1)

Lower-Cal Instant Tropical Frozen "Rice Cream" 230(1)

Pure and Simple Spiced Cider 231(1)

Fresh and Fruity Coconut Lime Mojito 232(2)

Sweet and Spicy Antioxidant Hot Chocolate 234(1)
Appendix: The Healthy Comfort Foods Pantry 235(4)
Acknowledgments 239(1)
About The Authors 240(2)
Index 242