19 bonus Recipes

makes 6 servings, generous 3/4 cup each, active time : 25 minutes, total time : 25 minutes, extra-virgin olive oil, chopped cauliflower florets (about 1 medium head ), salt, reduced-sodium chicken broth, freshly grated orange zest, orange juice, currants, whole-wheat couscous, sliced scallion greens, heat oil in a large saucepan over medium heat. add cauliflower and salt; cook, stirring, until softened, about 3 minutes. add broth, orange zest, juice and currants; bring to a boil over high heat. stir in couscous and scallions. remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. fluff with a fork., nutrition information: per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium., nutrition bonus : vitamin cup (78% daily value), folate (15% dv)., carbohydrate servings, exchanges : 1 1/2 starch, 1 vegetable, 1 fat

water , at 110 degrees f, fast rising yeast, sugar, bread flour or 4 cups unbleached all-purpose flour, salt, olive oil

whole turkey (fresh or fully thawed), your favorite dressing, recipe, lemon, rosemary, thyme or sage, if you prefer, garlic, olive oil or butter, salt, pepper

whole chicken, onion, chopped, celery ribs, cut into 2-inch chunks, carrots, cut into 2-inch chunks, oranges or 1 lemon, sliced, fresh thyme or 1 tbsp dried thyme, garlic cloves, minced, kosher salt, olive oil, fresh black pepper

thick) eggplant slices (cut lengthwise from a long eggplant), patted dry, canned crushed tomatoes, chopped garlic, shredded part-skim mozzarella cheese, sliced mushrooms, chopped bell pepper, chopped onion, reduced-fat parmesan-style grated topping

low-fat waffle, thawed from frozen, suggestion : egg whites, light cheese, lean sausage crumbles, cilantro, and salsa

thick) eggplant slices (cut lengthwise from a long eggplant), patted dry, egg white or 2 tbsp liquid s, fat-free ricotta cheese, chopped fresh basil, chopped garlic, salt, ground nutmeg, chopped mushrooms, canned crushed tomatoes, sheets oven-ready lasagna noodles, shredded part-skim mozzarella cheese, reduced-fat parmesan-style grated topping, black pepper , optional

frozen low-fat waffles, fat-free liquid egg substitute, vanilla extract, cinnamon, light whipped butter or light buttery spread, sugar-free pancake syrup, powdered sugar, suggestion : raspberries

frozen low-fat waffle, sugar-free pancake syrup , optional, as a dip

head green cabbage (you won tsp use it all!), carefully cored with a knife, frozen meatless hamburger-style patty with about 100 calories, onion, tomato, ketchup , optional, as a topping, mustard , optional, as a topping

instant mashed potato flakes, onion powder, salt, fat-free sour cream, frozen meatless hamburger-style patties with about 100 calories each, fat-free american cheese, broken into small pieces, chopped tomatoes, chopped onion, ketchup, hamburger dill pickle chips

navel oranges, peeled and quartered, water or 1/4 cup milk or 1/4 cup juice, plain yogurt or 1/2 cup orange flavored yogurt, handful ice cube, vanilla extract, sugar

tomatoes, red onion (you re only using half, though - save the rest for later), green bell pepper, red bell pepper, orange bell pepper, yellow bell pepper, garlic, divided, jalapenos, ear of corn, leaves and hairs removed, fresh lime juice, fresh cracked black pepper, fresh cilantro (optional), baked pita chips

boneless skinless chicken breast halves, vegetable oil, garlic cloves, pressed, apricot preserves, dijon mustard, chopped dried apricot, chicken broth or 1/2 cup vegetable broth, crushed red pepper flakes

whole chickens (i buy natural and avoid broth-injected), water (approximate), carrots, coarsely chopped (baby carrots are okay), celery, coarsely chopped (tops too), onions, peeled and quartered, garlic cloves (minced works fine too), bay leaves, black pepper, salt (or to taste), dried rosemary, dried oregano, dried basil, dried thyme, dried tarragon (a must!), cayenne pepper (optional)