Make It Easy Make It Light or Meals That Heal for Babies and Toddlers

Make It Easy, Make It Light

Author: Laurie Burrows Grad

Make It Easy, Make It Light offers a tempting array of quick, light dishes for the taste-conscious, time-conscious, and health-conscious cook. The "light" approach to cooking is a sensible return to balance and the basic foods that made up the traditional American diet before processed and fast foods became a way of life.

The author provides more than 200 recipes for appetizers, soups, salads, and entrées that are rich in flavor and nutrition while low in fat, sodium, sugar, and calories. Entrées range from Rock Cornish Game Hens Glazed with Cranberry Chutney and Baked Fish with Papaya Salsa to a selection of pizzas, pastas and calzone. Fresh baked breads and savory desserts, such as Hot Strawberry Soufflé and Italian Lemon Cheesecake are included as well, and accompanied by calorie counts.

Table of Contents:

CONTENTS

ACKNOWLEDGMENTS

FOREWORD BY ISADORE ROSENFELD

INTRODUCTION

Shopping for the Light Lifestyle

Equipped to Cook Light

Cook It Light and Easy

Make It Light—Make It Pleasant

The Ingredients of a Light Diet

Changing to a Light Lifestyle

Laurie's Light Larder

And, in Conclusion

APPETIZERS

Crudités

Curried Yogurt Dip

Yogurt-Dill Dip

Tofu Dip

Celery Root Remoulade

Oysters on the Half-Shell with Salsa

Spinach Tart

Terrine of Chicken with Mustard Sauce Coating

Chinese-Style Chicken Wings

Grilled Eggplant Appetizer

Moroccan Carrot Salad

Steamed Clams in Flavored Broth

Baked Corn Tortilla Chips

Salmon Slices Marinated with Lime Juice and Basil

Halibut Tartare

Marbled Tea-Steeped Eggs

BASICS AND SAUCES

Mexican Salsa

Light Red Sauce

Light White Sauce

Béchamel Sauce

Orange-Lime Relish

Apricot Spread

Cranberry Chutney

Papaya Salsa

SOUPS

Hot Soups

Creamy Carrot Soup

Make-It-Easy Vegetable Soup

Curried Asparagus Soup

Snow Pea Soup with Tofu and Enoki Mushrooms

Bok Choy and Bean Curd Soup

Egg Drop Soup with Com

Polpette di Pollo in Brodo

Spinach Ravioli in Brodo

Spicy Wild Rice Soup

Chunky Fish Chowder

Manhattan Clam Chowder

Cold Soups

Gazpacho Blanca

Cold Dilled Borscht with Chopped Cucumber

Mexican Gazpacho

Parsnip and Spinach Soup with Mustard Flavor

Chilled Summer Squash Soup with Fresh Herbs

Iced Broccoli Soup with Dill Flavor

Cold French Pea Soup with Mint

Chilled Tomato-Lime Soup

ENTRÉES

Poultry

Chicken

Chinese Chicken Cooked in Clay

Vertically Roasted Chicken with DriedMushrooms and Leeks

Yunnan Chicken

Chinese Chicken Stew

Tandoori Chicken

One-Pot Chicken

Apple-Baked Chicken

Glazed Orange Chicken

Grilled Chicken with Chinese Ginger Sauce

Chicken Packets with Dill Flavor

Poached Chicken Breasts with Basil-Lemon Sauce

Chicken Paillard

Grilled Mexican-Style Chicken with Salsa

Grilled Chicken Patties

Buttermilk Baked Chicken

Turkey

Turkey Scaloppine with Raspberry Vinegar

Stir-Fried Turkey Fillets with Broccoli Florets

Butterflied Turkey Breast on Apple-Flavored Stuffing

Ground Turkey Loaf with Creole Sauce

Minced Turkey in Lettuce Leaves

Rock Cornish Game Hens

Roasted Rock Cornish Game Hens with Lemon Flavor

Rock Cornish Game Hens Glazed with Cranberry Chutney

Belgian Rock Cornish Hens Waterzooi

Fish & Seafood

Grilled Swordfish with Spinach Pesto

Grilled Fish Escabeche

Japanese Grilled Fish Steaks

Grilled Packets of Fish, Rice, and Vegetables

Herb-Broiled Fish Fillets

Baked Fish with Dill Flavor

Cold Salmon Baked in Foil with Tangy Sorrel Sauce

Food Processor Fish Quenelles with Lemon Sauce

Poached Monkfish with Lemon Sauce

Baked Fish with Papaya Salsa

Chinese Steamed Shrimp with Black Bean Sauce

Greek Baked Shrimp with Feta Cheese

Spanish Shrimp and Rice

Cold Poached Shrimp in Creamy Watercress Sauce

Shrimp and Scallop Curry

Stir-Fry of Scallop and Swiss Chard

Scallops en Papillote

Cajun Crab Cakes

Meats

Veal

Make-It-Easy Ossobuco

Veal Chops Grilled with Herbes de Provence

Cold Roast Veal with Creamy Sauce

Terrine de Veau

Veal Chop with Sauce of Sun-Dried Tomatoes and Vegetables

Lamb

Rack of Lamb with Mustard Coating

Lancashire Hot Pot

Stir-Fried Lamb with Leeks

Beef

Flank Steak Grilled with Grainy Mustard Marinade

Marinated Chinese Hamburgers

Beef Borscht

Stir-Fried Beef and Green Beans with Sun-Dried Tomatoes

Pork

Stir-Fried Pork with Sugar Snap Peas

Grilled Marinated Pork with Sweet Mustard Sauce

Casseroles

Light Moussaka

Polenta Lasagne

Mexican Corn Pie with Chicken

PASTA, PIZZA, CREPES, RICE AND THEIR MORE EXOTIC RELATIVES

Pasta

Pasta with Light Red Sauce

Fettuccine with Creamy Mushroom Sauce

California Pasta

Vegetarian Chili on Angel Hair Pasta

Vegetable Pasta Primavera

Fusilli with Eggplant and Garlic Sauce

Hot and Spicy Chinese Noodles

Baked Pasta with Spinach-Ricotta Sauce

Chicken with Tomatoes and Fresh Herbs on Linguine

Stir-Fried Tofu with Vegetables on Buckwheat Noodles

Linguine with Sweet Red Pepper Sauce

Asparagus Flan with Pasta

Chinese Stir-Fried Fish and Three Squashes on Noodles

Pasta with Clams in Red Sauce

Pasta with Moules Marinière

Pizza

Calzone Filled with Chicken, Spinach, and Ricotta

Light Pizza with Red Sauce, Mushrooms, Onions, and Cheese

Crepes

Ricotta Cheese Whole-Wheat Blintzes

Blue Cornmeal Crepes

Rice

Brown Rice Baked with Vegetables and Tofu

Brown Risi e Bisi

Lemon Brown Rice

Brown Rice Pilaf with Asparagus and Mushrooms

Dilled Rice with Leeks

Rice with Tomato and Basil Flavor

Saffron-Flavored Rice

Curried Toasted Rice

Basmati Rice with Orange Flavor

Wild Rice Pilaf

Others

Couscous with Stir-Fried Vegetables

Carrot and Bulgur Pilaf

Curried Lentils

Mexican Bulgur

Toasted Barley and Dried Mushrooms Cooked in Broth

Mushroom-Flavored Barley

VEGETABLES

Asparagus Cooked in Foil

Crispy Onions

Braised Artichokes with Vegetables

Puree of Cauliflower

Broccoli with Sesame Flavor

Spicy Red Cabbage

Oven-Fried Potatoes

Brussels Sprouts with Basil

Puree of Carrot with Lemon Accent

Stir-Fried Kale with Garlic

Onions Baked in Their Skins

Creole Black-Eyed Peas

Spaghetti Squash with Vegetable Topping

New Potatoes with Dill

Stuffed Baked Potatoes

Braised Scallions

Butternut Squash with Ginger Flavor

Baked Cherry Tomatoes with Dill

Stir-Fried Zucchini in Black Bean Sauce

Sweet Potato and Carrot Tzimmes

Tomatoes Baked with Spinach Pesto

Turnips au Gratin

Baked Ratatouille

Mixed Vegetables Cooked in Lettuce Packages

SALADS

Two-Lettuce Salad with Creamy Horseradish Dressing

Fennel, Pepper, and Radish Salad with Lime Dressing

Arugula and Persimmon Salad

Mixed Green Salad with Light Vinaigrette

Coleslaw with Sweet and Sour Creamy Dressing

Greek Salad with Lemon-Herb Dressing

Romaine Lettuce and Grapefruit Salad with Red Onion

Spinach Salad with Creamy Curry Dressing

Watercress Salad with Orange and Red Onion

Sashimi Salad

Warm Grilled Salmon Salad

Gazpacho Salad

Sweet and Sour Chinese Cabbage

Pasta and Chicken Salad with Hot and Sweet Mustard Dressing

Sunomono (Japanese Vinegared Salad)

Jicama Salad

Mushroom Salad

Three-Pepper Salad with Oranges and Cumin-Flavored Dressing

Chicken and Watercress Salad

Show Pea Salad with Lemon-Ginger Dressing

Chilled Chinese Bean Curd in Sauce

Spaghetti Squash Salad

Brown Rice Salad with Crunchy Vegetables

Tabbouleh (Wheat Pilaf Salad)

Lentil Salad

Beet and Red Potato Salad with Mustard-Horseradish Dressing

Salad of Buckwheat Noodles with Crunchy Vegetables

Crab Salad with Sweet Peppers

BREADS

Whole-Wheat Popovers

Applesauce-Bran Loaf

Whole-Wheat French Bread

Buckwheat and Bran-Apple Muffins

Peach-Bran Muffins

Branberry Muffins

Fluffy Corn Muffins

Blueberry-Oat Bran Muffins

DESSERTS

Baked Fruit Compote

Blueberries in Snow

Apricot-Yogurt Swirl

Basic Poached Fruit

Pears Baked in Nectar

Frozen Pineapple Sherbet

Pineapple-Yogurt Refresher

Fruits with Port

Light Banana Freeze

Frozen Strawberry-Banana Yogurt

Hot Strawberry Soufflé

Raspberry Applesauce

Crisp Apple Tart

Italian Lemon Cheesecake

Yogurt Cheesecake

Papaya Broiled with Orange-Ginger Glaze

INFORMATION SOURCES

INDEX

Interesting textbook: Incorporating Women or Realising Strategy in Management

Meals That Heal for Babies and Toddlers

Author: Eileen Behan

For most childhood illnesses, rest and sound nutrition are the best medicine. When your little ones are ill, the foods you serve can alleviate their symptoms and even speed their recovery. But how do you know what to feed your ailing baby or toddler? What best soothes a sore throat, eases nausea, or relieves your baby's teething pains? Here Eileen Behan, registered dietitian, professional nutritionist, and mother of two, provides the answers. You'll discover:

• Comfort food classics like rice pudding and cinnamon toast
• Nutritious fluids and soups to soothe the symptoms of a common cold
• Easily digestible foods that can relieve an upset stomach
• Imaginative, no-sugar-added snacks for healthier teeth
• Iron-rich dishes, and foods that aid iron absorption
• High-fiber muffins, breads, dips, and desserts for regularity
• Fun foods with the right amount of cholesterol for growing bodies
• Just the right home remedies for fevers and flus
• Calming recipes for a good night's sleep

Eileen Behan explains the connection between food and common childhood illnesses from asthma to ear infections to headaches to vomiting—and gives you recipes for simple, delicious, kid-pleasing dishes that will actually help your child feel better faster.

Library Journal

Written especially for parents/care givers, this is another excellent book on the value of nutrition that will be highly useful when children are ill. Behan, a registered dietitian and mother (Cooking Well for the Unwell, LJ 5/1/96), has provided home-remedy nursing suggestions as well as recipes to use for common childhood illnesses, such as colds, nausea, ear infections, vomiting, sore throats, teething, asthma, upset stomachs, irregularity, fevers, and flus. This is an expansion of Cooking Well, which had a chapter on sick children. Included are tempting, low-cholesterol, low-sugar, low-fat, iron-rich, easily digested, high-fiber, and fun foods that will please kids and help make them well. Highly recommended for all health collections. [Index not seen.]Loraine F. Sweetland, Rebok Memorial Lib., Silver Spring, Md.