Appetizers & Snacks

-THE SNACK ATTACK
Baked Tortilla Chips
Cheesy Ranch Potato Skins
Chewy Pizza Bread
Chipotle-Black Bean Dip
Fresh Garden Salsa
Honey Spice Pretzels
Hot Crab-Artichoke Dip
Maple-Glazed BBQ Meatballs
Parmesan Puffs With Marinara
Savory Popcorn Mix
Smoked Salmon Pinwheels
Tomato Bruschetta With Basil Spread
Vegetable Pot Sticker
Zippy Chicken Drummies

Meatless Main Dishes

-BEANS HAVE BENEFITS
-GRAIN'S GOODNESS
-LOW-FAT COOKING 101: CREAMY SOUPS WITHOUT CREAM
-LOW-FAT COOKING 101: SIMPLE STEAMING METHODS
-SUPER SOY
Cheesy Soy Burgers
Creamy Quinoa Primavera
Easy Mac'n Cheese
Gorgonzola Rigatoni With Vegetables
Greek Salad Toss
Indian Lentils & Rice
Layered Enchilada Bake
Mediterranean Couscous
Mexican Black Beans With Cilantro-Chili Sour Cream
Mushroom & Mozzarella Risotto
Mushroom-Curry Bulgur
Pesto-Pepper Pizza
Polenta Squares With Tomato-Basil Sauce
Portabella Gemelli
Provolone Eggplant with Chunky Tomato Vinaigrette
Quick Veggie Pizza
Roasted Red Pepper Mostaccioli
Smashed Potato Soup
Steamed Chinese Vegetables With Brown Rice
Three-Pepper Stir-Fry
Vegetable Manicotti
Vegetarian Shepherd's Pie

Desserts & Sweets Treats

-BAKING LIGHT
-LOW FAT COOKING 101: MAKING MERINGUE SHELLS
Apple-Cranberry Crisp
Banana Split Bread Pudding
Cappuccino Cream Parfaits
Chocolate Chip Cookies
Chocolate-Cherry Sundae Cake
Chocolate-Frosted Brownies
Creamy Peach Freeze
Creamy Vanilla-Caramel Cheesecake
Glazed Lemon-Coconut Bars
Mango Brulee
Streusel Pumpkin Pie
Tropical Fruit Meringues
White Chocolate-Studded Cocoa Oaties

CALORIE, FAT AND CHOLESTEROL CONTENT OF SELECTED FOODS

Beverages
Breads, Cereal and Grain Products
Cheese
Desserts
Eggs
Fats and Oils
Fruits and Fruit Juices
Meats (Lean, Well-Trimmed, 3 ounces cooked)
Nuts
Poultry (3 ounces cooked)
Sauces (2 tablespoons)
Seafood (3 ounces)
Soups (made with water, 1 cup)
Sweets
Vegetables
miscellaneous

Poultry, Fish & Seafood

-HEALTHY CONVENIENCE
-LOW-FAT COOKING 101: MAKING FATLESS CHICKEN BROTH
-LOW-FAT COOKING 101: TRIM THE FAT FROM CHICKEN
-THE PARTICULARS ON POULTRY
-TIPS FOR DINING OUT
Asian Chicken Salad With Peanut-Soy Dressing
Baked Oregano Chicken
Border Chicken & Bean Soup
Broiled Caribbean Swordfish
Caesar Turkey Subs
Chicken & Corn Bread Stuffing Casserole
Cornmeal-Crusted Catfish
Country Turkey Stroganoff
Curried Tuna Salad With Toasted Pecans
Grilled Creole Snapper
Grilled Sesame-Ginger Turkey Slices
Hot Seared Chicken
Lemon-Dill Shrimp
Oven-Fried Chicken Nuggets
Parmesan-Basil Perch
Provencal Lemon Chicken
Risotto-Style Gorgonzola Chicken & Orzo
Salmon Teriyaki
Scallops With Red Pepper Sauce
Southwest Chicken & Chili Stew
Spicy Chicken Drumsticks
Summer Garden Chicken Stir-Fry
Sweet Apricot BBQ Shrimp Kabobs
Turkey Tenderloins With Cranberry Stuffing

Salads & Sides

-NEWS ABOUT NUTS AND CHOLESTEROL
Asparagus with Tomatoes
Bacon-Spinach Salad
Couscous Salad with Artichokes & Red Peppers
Festive Broccoli & Corn
Harvest Roasted Vegetables
Honey-Glazed Carrots
Horseradish Mashed Potatoes
Hot German Potato Salad
Sherried Greens With Fruit & Blue Cheese
Sweet Potato Surprise
Tangy Coleslaw
Wild Rice Salad with Dried Cherries

HERE'S TO YOUR HEALTH

01-You've heard it once, you've heard it twice.
02-Here’s to Your Health
03-Diet and Health--What's the Connection?
04-Fat Facts
05-Reducing Fat in the Diet
06-Smart Food Choices
07-Understanding Cholesterol
08-Other Important Nutrients
09-Putting It All Together
10-Find Out About Your Food
11-Go Slow For Success
12-Test Your Health IQ
Nutrition Criteria For Flags

SUBSTITUTION CHART

SUBSTITUTION CHART

Beef, Pork & Lamb

-GARLIC AND ONIONS FOR GOOD HEALTH
-IS OLIVE OIL BETTER FOR YOU?
-LOW-FAT COOKING 101: DRAINING GROUND BEEF
-THE LEANEST CUTS OF BEEF
Beef With Spiced Pepper Sauce
Broiled Dijon Burgers
Cajun-Mustard Pork Chops
Campfire Mesquite Beef & Beans
Chilled Beef Wrap
Countryside Pasta Toss
Farmhouse Ham Chowder
Glazed Beef Tenderloin With Herbed New Potatoes
Hearty Beef & Vegetables
Honey Ham & Black-Eyed Pea Salad
Lamb With Creamy Mint Sauce
Lazy Joes
Loaded Potatoes
Mustard Lamb Chops
Panfried Ham With Sweet Balsamic-Peach Sauce
Pork Medallians With Hot Pineapple Glaze
Pork With Caramelized Onions
Raspberry-Ginger Pork Skewers
Rich Honey-Mustard Pork Medallions
Steakhouse Sirloin Au Jus
Swiss Steak
Taco-Corn Chili
Three-Pepper Beef Tenderloin

Breads & Breakfast Dishes

-BERRY GOOD NEWS
-EGGS - YEA OR NAY?
-SPREAD THE NEWS
Apricot-Oat Scones
Buttermilk Corn Bread
Cranberry Pancakes with Maple-Orange Syrup
Fruit-Topped Breakfast Bagels
Ginger-Topped Pumpkin Bread
Hash Brown Frittata
Home-Style Scrambled Eggs
Lemon-Berry Brunch Cake
Mocha Mudslide Cooler
Raspberry Crumble Muffins
Stuffed French Toast
Tropical Smoothie
Wild Rice Frittata

A WEEK'S WORTH OF MENUS

A Weeks Worth of Menus
MENU 1
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MENU 3
MENU 4
MENU 5
MENU 6
MENU 7

HELPFUL NUTRITION & COOKING INFORMATION

Helpful Nutrition & Cooking Information
Metric Conversion Guide