| |
| |
| |
| Why Cook with Less Fat? | |
| |
| |
| |
| Looking Good Equals Feeling Good: Let's Get Started | |
| |
| |
| Food Must Be Fun | |
| |
| |
| Do I Have to Use the Recipes in This Book Forever? | |
| |
| |
| Self-Esteem and You | |
| |
| |
| Is Dropping a Size or Two Really That Important? | |
| |
| |
| Can I Still Eat in Restaurants? | |
| |
| |
| Do I Need to Calculate the Fat Content of Every Bite I Take? | |
| |
| |
| Using FDA Food Labels to Help You Lose Weight | |
| |
| |
| What's the Deal with Fat? | |
| |
| |
| Recommended Energy Intake Based on Heights and Weights | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| The Relationship Between Fat and Cholesterol:Your Arteries and You | |
| |
| |
| What Is Cholesterol? | |
| |
| |
| What Constitutes a "High" Cholesterol Level? (Or, Blinding Me with Science . . .) | |
| |
| |
| I've Got High Cholesterol; Is That Bad? | |
| |
| |
| Some Causes of High Cholesterol | |
| |
| |
| The Three Types of Fat | |
| |
| |
| A Word About Olestra | |
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| The Least You Need to Know | |
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| |
| |
| A Few Bytes on Nutrition | |
| |
| |
| Calories and Energy | |
| |
| |
| Those Sneaky Pounds | |
| |
| |
| It's a Matter of Balance | |
| |
| |
| Counting Calories: Is It Necessary? | |
| |
| |
| Protein: We Are What We Eat | |
| |
| |
| Fat, a Necessary Evil | |
| |
| |
| Fat and Cholesterol | |
| |
| |
| What's the Deal with Carbohydrates? | |
| |
| |
| Vitamins, Minerals, and Water | |
| |
| |
| Vitamins | |
| |
| |
| Minerals | |
| |
| |
| Water, Water, Water | |
| |
| |
| The Food Guide Pyramid: No, You Can't Always Be on Top | |
| |
| |
| USDA Servings Guide | |
| |
| |
| Fantastic Fiber | |
| |
| |
| To Juice or Not to Juice | |
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| |
| The Least You Need to Know | |
| |
| |
| |
| What About the Latest Study That Says. . . | |
| |
| |
| Who Are the So-Called "Experts," and Why Do They Keep Telling Us What to Do? | |
| |
| |
| But We Want to Change | |
| |
| |
| A Word on Fad Diets | |
| |
| |
| So, Whom Should We Be Listening To? | |
| |
| |
| What About Counting Fat Grams? Is That Still the Best Way to Shed Pounds? | |
| |
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| The Least You Need to Know | |
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| |
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| What's Next: Healthy Living into the Next Millennium | |
| |
| |
| Diet Tips You Don't Want to Follow | |
| |
| |
| Diet Tips | |
| |
| |
| Adapting Old Recipes for the New Regime | |
| |
| |
| Be Sensible; Five-Cheese Pizza Can't Change | |
| |
| |
| Cutting the Fat | |
| |
| |
| Entertaining: Why Would Anyone Want to Come Over Now? | |
| |
| |
| Make It Fun | |
| |
| |
| If They Don't Ask, You Don't Have to Tell | |
| |
| |
| Summer Menu | |
| |
| |
| Fall Menu | |
| |
| |
| Winter Menu | |
| |
| |
| Spring Menu | |
| |
| |
| Umm, Do I Still Have to Exercise? | |
| |
| |
| Can I Still Drink Wine? | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Fat-Free Is NOT Flavor-Free | |
| |
| |
| |
| Enhancing Flavor Without Adding Fat | |
| |
| |
| The Fat-Free Flavor Enhancers | |
| |
| |
| Vinegar and the Role of Acid in Cooking | |
| |
| |
| Herbs | |
| |
| |
| Adding a Little Spice to Your Life | |
| |
| |
| Purchasing Spices | |
| |
| |
| Spice Rubs | |
| |
| |
| Medium-Hot Grilling Rub | |
| |
| |
| Fish-Grilling Rub (delicate fish) | |
| |
| |
| Fish-Grilling Rub (stronger fish) | |
| |
| |
| Can You Say Soy? | |
| |
| |
| Miso | |
| |
| |
| Tofu | |
| |
| |
| Soy Milk | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Stocking a Lowfat Pantry | |
| |
| |
| Where Do I Start? | |
| |
| |
| Coming to Grips with the Spice Rack | |
| |
| |
| The Basics | |
| |
| |
| Grinding Your Own | |
| |
| |
| Chinese Five-Spice | |
| |
| |
| Basic (medium-hot) Curry Powder | |
| |
| |
| Garam Masala | |
| |
| |
| Olive Oil: Building Block of Healthy Cooking | |
| |
| |
| Other Oils and Vinegars | |
| |
| |
| Basic Vinegars | |
| |
| |
| The Vinegar Adventure Club | |
| |
| |
| Capers and Anchovies | |
| |
| |
| Mustard | |
| |
| |
| Chicken Broth: A Resource You Can Depend On | |
| |
| |
| Lowfat Dairy Products | |
| |
| |
| The Global Pantry | |
| |
| |
| The Mediterranean Pantry | |
| |
| |
| The Latin American Pantry | |
| |
| |
| The American Pantry | |
| |
| |
| The Middle Eastern Pantry | |
| |
| |
| The Asian Pantry | |
| |
| |
| The Semiperishable Pantry | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Dining Out Means Making Smart Choices | |
| |
| |
| Don't Forget Portion Size! | |
| |
| |
| Asian Restaurants | |
| |
| |
| Latin American Restaurants | |
| |
| |
| Mediterranean and Middle Eastern Food | |
| |
| |
| The Melting Pot | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Lowfat-Friendly Cooking Methods Explained | |
| |
| |
| |
| Simply Steaming: Naked Vegetables and Feel-Good Fish | |
| |
| |
| Why Choose Steam? | |
| |
| |
| What Kind of Equipment Do I Need? | |
| |
| |
| Getting Ready to Steam | |
| |
| |
| What Can I Steam? | |
| |
| |
| Naked Vegetables | |
| |
| |
| Some Vegetable Steaming Guidelines | |
| |
| |
| Feel-Good Fish | |
| |
| |
| Fish That Can Be Steamed | |
| |
| |
| Creating a Sauce from the Steaming Liquid | |
| |
| |
| Garnishing as a Gift | |
| |
| |
| Color, Color, Color | |
| |
| |
| Treat Olive Oil and Butter as a Garnish | |
| |
| |
| Herbs and Spices | |
| |
| |
| Versatile Vinegar | |
| |
| |
| Salsas, Chutneys, Relishes | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Grilling: The Oldest and Newest Cooking Method | |
| |
| |
| What Kind of Equipment Do I Need? | |
| |
| |
| Open Grills | |
| |
| |
| The Covered Kettle Grill | |
| |
| |
| The Gas Grill | |
| |
| |
| Indoor Grills | |
| |
| |
| Indirect Grilling | |
| |
| |
| Indirect Grilling on a Charcoal Grill | |
| |
| |
| Indirect Grilling on a Gas Grill | |
| |
| |
| Direct Grilling | |
| |
| |
| Direct Grilling on a Charcoal Grill | |
| |
| |
| Direct Grilling on a Gas Grill | |
| |
| |
| Grilling Safety Tips | |
| |
| |
| What Can I Grill? | |
| |
| |
| When Is It Done? | |
| |
| |
| It's Not Tired, So Why Does It Need to Rest? | |
| |
| |
| Meat: Choosing the Right Cuts for a Lowfat Meal | |
| |
| |
| Grilled Asparagus with Lemon Dressing | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Redolent Roasting: From Pork to Parsnips, This Is Wintertime Food | |
| |
| |
| What Is Roasting, Anyway? And What's a Pot Roast? | |
| |
| |
| What's the Difference Between Roasting and Baking? | |
| |
| |
| So, Now What Kind of Equipment Do I Need to Buy? | |
| |
| |
| What Can I Roast? | |
| |
| |
| How Long Does It Take? | |
| |
| |
| A Guide to Successful Vegetable Roasting | |
| |
| |
| Roasted Garlic: An Indispensable Ingredient in the Lowfat Kitchen | |
| |
| |
| Roasted Garlic | |
| |
| |
| What's So Special About Roasted Carrots? | |
| |
| |
| A Tomato for All Seasons | |
| |
| |
| Oven-Roasted Tomatoes | |
| |
| |
| What About Roasting Fish? | |
| |
| |
| Whole Firm-Fleshed Fish | |
| |
| |
| Whole Soft-Fleshed Fish | |
| |
| |
| What About Poultry? | |
| |
| |
| Easy Roast Chicken | |
| |
| |
| |
| The Beauties of Braising: A Long, Slow, and Tender Method | |
| |
| |
| What's the Difference Between Roasting and Braising? | |
| |
| |
| Can I Braise on the Stove Top? | |
| |
| |
| What Can I Braise? | |
| |
| |
| Browning First for More Flavor | |
| |
| |
| Choice of Braising Liquid Can Make or Break the Dish | |
| |
| |
| Double-Strength Chicken Broth | |
| |
| |
| Gee, Isn't This Just Stewing? | |
| |
| |
| The Importance of Skimming | |
| |
| |
| Can I Adapt Recipes from Non-Lowfat Cookbooks? | |
| |
| |
| Ratatouille | |
| |
| |
| Braised Turkey Legs with Lemon | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Brown-Bag It! Wrapping in Paper for Succulent Results | |
| |
| |
| What Kind of Equipment Do I Need? | |
| |
| |
| What Is This Cooking Technique Really Called? | |
| |
| |
| What Can I Paper-Bake? | |
| |
| |
| But Those TV Commercials Say I Can Use Foil | |
| |
| |
| Fish in a Packet | |
| |
| |
| Paper-Baked Mushrooms | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Eat It Raw! Salads, Vegetables, Fruit, and Fish | |
| |
| |
| Quality, Quality, Quality | |
| |
| |
| Vegetables Revealed | |
| |
| |
| Pantry Asian Vinaigrette | |
| |
| |
| Onions: A Matter of Opinion | |
| |
| |
| Fruit--Not Just for Dessert | |
| |
| |
| Citrus | |
| |
| |
| To Everything There Is a Season | |
| |
| |
| Soft Fruit | |
| |
| |
| Fruit Salsa Master Recipe | |
| |
| |
| Fruit Salsa | |
| |
| |
| Please, Can I Still Eat Avocados? | |
| |
| |
| Avocado and Grapefruit Salad | |
| |
| |
| Raw Fish: The Natural Choice | |
| |
| |
| Sushi or Sashimi? | |
| |
| |
| Sushi-Dipping Sauce | |
| |
| |
| Gravlax | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Equipment You Should Have, and Why | |
| |
| |
| What About the Stuff I Already Have? | |
| |
| |
| First and Most Important: Nonstick Cookware | |
| |
| |
| What Quality Level Should I Buy? And How Many? | |
| |
| |
| OK, I've Got the Pans--Now What? | |
| |
| |
| Nonstick Utensils | |
| |
| |
| Cast Iron: Old But Never Outdated | |
| |
| |
| Other Important Gadgets and Gear | |
| |
| |
| Oil Sprayer | |
| |
| |
| Scale | |
| |
| |
| Little Things | |
| |
| |
| Things It Might Be Nice to Have Someday | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Recipes to Live With (and Live On, and On, and . . .) | |
| |
| |
| |
| Slim Soups | |
| |
| |
| Garbanzo Bean (Chickpea) and Spinach Soup | |
| |
| |
| Chinese Egg Drop Soup | |
| |
| |
| Hot Summer Tomato Soup | |
| |
| |
| Stale Bread and Garlic Soup | |
| |
| |
| Classic Onion Soup | |
| |
| |
| Carrot and Fennel Soup | |
| |
| |
| Broccoli-Cheddar Soup | |
| |
| |
| Lentil Soup for the Soul | |
| |
| |
| Emerald-Green Chilled Pea Soup | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Shapely Salads | |
| |
| |
| Baby Greens with Raspberry Vinaigrette | |
| |
| |
| Green Bean and Mushroom Salad with Gruyere | |
| |
| |
| Korean Cucumber Salad | |
| |
| |
| Tabbouleh Salad | |
| |
| |
| Sliced Tomatoes with Balsamic Vinegar | |
| |
| |
| Potato Salad with Curry Dressing | |
| |
| |
| Mediterranean Chicken Salad | |
| |
| |
| Mediterranean Orange Salad | |
| |
| |
| Asparagus and Tofu with Sesame Dressing | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Appetizers Above Suspicion | |
| |
| |
| Sun-Dried Tomato Tapenade | |
| |
| |
| Hot and Smoky Hummus Wrap | |
| |
| |
| Tzatziki (Greek Cucumber Dip) | |
| |
| |
| Frozen Shrimp Cocktail | |
| |
| |
| Bruschetta with Tomato-Basil "Salsa" | |
| |
| |
| Cucumbers with Two-Salmon Filling | |
| |
| |
| Crab Quesadillas | |
| |
| |
| Stuffed Mushrooms | |
| |
| |
| Homemade Mini-Pizzas | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Pass the Pasta | |
| |
| |
| Spaghetti with Barely Cooked Tomato Sauce | |
| |
| |
| Penne with Zucchini and Ricotta | |
| |
| |
| Baked Fideo | |
| |
| |
| Fresh Soba Noodles with Spinach and Miso Broth | |
| |
| |
| Linguine with Spicy Breadcrumbs | |
| |
| |
| Paglia e Fieno (Straw and Hay Pasta) | |
| |
| |
| Spaghetti with Shrimp Bolognese | |
| |
| |
| Orzo with Spinach and Pine Nuts | |
| |
| |
| Roasted Eggplant and Goat Cheese Ravioli | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Virginal Vegetables | |
| |
| |
| Vegetable Gratin | |
| |
| |
| Caramelized Winter Vegetables | |
| |
| |
| Slow-Roasted Tomatoes | |
| |
| |
| Braised Fennel | |
| |
| |
| Country-Style Green Beans | |
| |
| |
| Steamed Broccoli with Gremolata | |
| |
| |
| Corn and Garlic Confetti | |
| |
| |
| Spinach with "Rustic Salt" | |
| |
| |
| Sesame-Soy Snow Peas | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Your Own Private Idaho | |
| |
| |
| Steamed New Potatoes with Butter and Chives | |
| |
| |
| Celery Root and Potato Gratin | |
| |
| |
| Mediterranean Potato Gratin | |
| |
| |
| A Mash for All Seasons | |
| |
| |
| Potato and Kale Soup | |
| |
| |
| Accordion Potatoes | |
| |
| |
| A Potato and Mushroom Gift | |
| |
| |
| Grilled Potatoes | |
| |
| |
| Potato Cakes with Salsa | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Grains Not to Grow With | |
| |
| |
| Wild Rice with Mushrooms | |
| |
| |
| Tomato Couscous | |
| |
| |
| Dirty Rice | |
| |
| |
| Tomato-Barley Risotto | |
| |
| |
| Rice Pilaf with a Middle Eastern Attitude | |
| |
| |
| Yellow Rice with Peas | |
| |
| |
| Baked Polenta with Not-Your-Own Tomato Sauce | |
| |
| |
| Spicy Lentil Salad | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Fishing for Compliments | |
| |
| |
| Simple Seviche | |
| |
| |
| Grilled Tuna with Mango Salsa | |
| |
| |
| Salmon and Horseradish in a Paper Bag | |
| |
| |
| Southeast Asian-Style Whitefish Fillets | |
| |
| |
| King Crab with Kuta Beach Dippin' Sauce | |
| |
| |
| Tuna Teriyaki | |
| |
| |
| Skewered Garlic Shrimp | |
| |
| |
| Steamed Whitefish with Salsa Fresca | |
| |
| |
| Roasted Snapper with Garlic Ragout | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Pure Poultry | |
| |
| |
| Chicken Yakitori | |
| |
| |
| Asian Noodles with Chicken and Scallions | |
| |
| |
| Chicken Breasts Escabeche | |
| |
| |
| Chicken Breasts with Sweet-and-Sour Sherry Sauce | |
| |
| |
| Chicken Paillard with Salsa Fresca | |
| |
| |
| Chicken Scallops with Dijon Sauce | |
| |
| |
| Grilled Chicken with Yogurt and Cumin | |
| |
| |
| Orange-Sage Chicken | |
| |
| |
| Turkey-Stuffed Vine Leaves with Yogurt | |
| |
| |
| Mahogany Game Hens | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Managing Meat | |
| |
| |
| Chile Vinegar-Marinated Skirt Steak with Onion Cilantro Relish | |
| |
| |
| Mom's Flank Steak from the Seventies | |
| |
| |
| Steak Kebabs with Yogurt Sauce | |
| |
| |
| Wine-Braised Pork Chops | |
| |
| |
| Pork and Fresh Ginger Saute | |
| |
| |
| Braised Lamb Shanks with Pearl Onions | |
| |
| |
| Cumin-Scented Roast Pork Loin | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Sweets For The Sweet | |
| |
| |
| Pears Poached in White Wine | |
| |
| |
| Pineapple Frozen Yogurt with Banana-Rum Salsa | |
| |
| |
| Cinnamon Applesauce | |
| |
| |
| Pink Grapefruit Granita | |
| |
| |
| Apple Pizza | |
| |
| |
| Grilled Peaches with Honey-Ricotta and Balsamic Vinegar | |
| |
| |
| Mani's Apple-Cherry Cobbler | |
| |
| |
| Fresh Raspberry Sauce | |
| |
| |
| The Least You Need to Know | |
| |
| |
| |
| Buoyant Breakfasts | |
| |
| |
| Apricot Smoothie | |
| |
| |
| Mango-Yogurt Smoothie | |
| |
| |
| Creamy Polenta with Bananas and Raisins | |
| |
| |
| Scrambled Parmesan Tofu | |
| |
| |
| Cucumber and Salmon Breakfast Toast | |
| |
| |
| Egg-White and Salsa Omelet | |
| |
| |
| The Least You Need to Know | |
| |
| |
| Index | |