index

alcohol

appetizers

beef “carpaccio” with celery and Parmigiano-Reggiano

broccoli falafel salad with yogurt tahini dressing

buffalo and blue chicken tenders

cheddar cheese fondue with apples and radishes

chicken and red pepper quesadillas

coconut shrimp with pineapple puree

crab cakes with red pepper dressing

crispy mozzarella sticks fra diavolo

faux-fried onion rings with smoky mayonnaise

gooey jalapeño poppers

hot artichoke Parmigiano dip

loaded nachos with turkey, black beans, and salsa

no-yolk deviled eggs

oysters Rockefeller

pepper and basil frittata

pigs in a blanket

salmon and un-fried green pepper croquettes

spicy fried calamari with lemon

stuffed mushrooms with crabmeat

sweet onion and leek quiche

tuna tartare with ginger and shiitake mushrooms

apple(s):

and cheddar cheese, smothered pork chops with

pie

and radishes, cheddar cheese fondue with

red, coleslaw

aromatics

artichoke Parmigiano dip, hot

arugula

Asian stir-fry sauce, rockin’

asparagus:

Jamaican jerk chicken with cauliflower and

and shrimp stir-fry

au poivre sauce

avocado:

steak fajitas with salsa and

tortilla soup with cilantro and

baba ghanoush, charred beef burgers with

bacon:

and blue cheese, wedge of lettuce with

-wrapped shrimp and grits

bacon bits, real

baked:

beans, down home

potato skins, loaded

barbecue:

ribs

sauce, pour-it-on

basil:

and pepper frittata

and pepperoncini mayonnaise, tuna burgers with

pesto, creamy

beans:

down home baked

super-light Mexican chili con carne with

see also black bean(s)

beef

burgers, charred, with baba ghanoush

“carpaccio” with celery and Parmigiano-Reggiano

chicken-fried steak with sausage gravy

curry, Indian

filet mignon béarnaise with roasted cauliflower

goulash, Hungarian

meatloaf with portobello mushrooms

pepper steak

pigs in a blanket

shepherd’s pie with

steak au poivre

steak fajitas with avocado and salsa

“stew-fry” with shiitake mushrooms and bok choy

stir-fry with broccoli and cauliflower

Stroganoff

Wellington

beet and blue cheese salad with crushed walnuts

berry yummy frozen yogurt pops

bisque, lobster

black bean(s):

in brownies

roasted chicken burritos with corn and

soup

turkey, and salsa, loaded nachos with

BLT

blueberry and peach cobbler with ginger and cinnamon

blue cheese:

and beet salad with crushed walnuts

dressing, 3-grams-of-fat

reduced fat

wedge of lettuce with bacon and

bok choy, beef “stew-fry” with shiitake mushrooms and

bread:

gooey garlic cheese

sprouted, xxi

broccoli:

beef stir-fry with cauliflower and

and cheese soup

falafel salad with yogurt tahini dressing

shrimp scampi with

broccoli rabe, penne with sausage and

broiling

broth, low-sodium, low-fat chicken

brownies

burgers:

charred beef, with baba ghanoush

tuna, with basil and pepperoncini mayonnaise

burritos, roasted chicken, with corn and black beans

butter and lemon sauce, red snapper Française with

cacciatore, chicken

Caesar salad, grilled chicken

calamari, spicy fried, with lemon

carbonara, spaghetti

cauliflower

and asparagus, Jamaican jerk chicken with

beef stir-fry with broccoli and

in better than mashed “potatoes,”

roasted, filet mignon béarnaise with

celery and Parmigiano-Reggiano, beef “carpaccio” with

charred beef burgers with baba ghanoush

cheddar cheese:

fondue with apples and radishes

and “potato” soup

smothered pork chops with apples and

in tuna melt

cheese(y):

bread, gooey garlic

and broccoli soup

grilled, over the top

macaroni and, with a crusty crunch

turkey enchiladas with tomatillo salsa and cilantro

see also blue cheese; cheddar cheese; mozzarella; Parmigiano-Reggiano

cheesesteak, Philly

chef’s salad, skinny

chicken

alfredo

(almost) General Tso’s

cacciatore

cordon bleu

and dumplings

flash-fried finger-lickin’

grilled, Caesar salad

grilled, Parmigiano

grilled, with warm mango salsa

Jamaican jerk, with cauliflower and asparagus

Marsala, real

and mushroom “risotto,”

noodle soup

piccata

pot pie, creamy

and red pepper quesadillas

roasted, burritos with corn and black beans

salad, Chinese

tenders, buffalo and blue

chicken broth, low-sodium, low-fat

chicken-fried steak with sausage gravy

chili con carne with beans, superlight Mexican

Chinese chicken salad

chocolate:

brownies

frozen yogurt

real chocolate mousse

chocolate chip:

cookies, triple chocolate

mint, frozen yogurt

chorizo, and shrimp paella

chowder:

corn

New England clam

cilantro:

cheesy turkey enchiladas with tomatillo salsa and

tortilla soup with avocado and

cinnamon, peach and blueberry cobbler with ginger and

citrus juice, fresh squeezed

clam chowder, New England

cobbler, peach and blueberry, with ginger and cinnamon

Cobb salad

cocktail sauce

cocoa powder

coconut shrimp with pineapple puree

coleslaw, red apple

cookies, triple chocolate chocolate chip

cooking techniques

cordon bleu, chicken

corn:

chowder

roasted chicken burritos with black beans and

cornstarch

as substitute for cream or butter

crab(meat):

cakes with red pepper dressing

stuffed mushrooms with

creamed, creamy:

basil pesto

chicken pot pie

Parmigiano-Reggiano sauce

spinach

“cream” of mushroom soup

crème brûlée

crispy mozzarella sticks fra diavolo

croquettes, salmon and un-fried green pepper

curry:

beef, Indian

powder

desserts:

apple pie

berry yummy frozen yogurt pops

brownies

chocolate frozen yogurt

classic tiramisù

crème brûlée

mint chocolate chip frozen yogurt

peach and blueberry cobbler with ginger and cinnamon

real chocolate mousse

rice pudding

strawberry graham cracker tarts

triple chocolate chocolate chip cookies

deviled eggs, no-yolk

dip, hot artichoke Parmigiano

dressing:

fennel-tarragon, mixed green salad with

not your mama’s ranch

red pepper, crab cakes with

“Russian Island,”

3-grams-of-fat blue cheese

yogurt tahini, broccoli falafel salad with

see also salsa; sauces

dumplings, chicken and

eggplant:

“manicotti,”

and zucchini vegetable lasagna

eggs, no-yolk deviled

egg substitute

in pepper and basil frittata

in sweet onion and leek quiche

egg whites

enchiladas, cheesy turkey, with tomatillo salsa and cilantro

fajitas, steak, with avocado and salsa

falafel, broccoli, salad with yogurt tahini dressing

fennel-tarragon dressing, mixed green salad with

filet mignon béarnaise with roasted cauliflower

fish:

fillet of sole meunière

grilled tuna with seaweed salad

red snapper Française with butter and lemon sauce

salmon and un-fried green pepper croquettes

salmon with mustard crust and sautéed spinach

seared tuna with green beans, lemon, and wasabi

tuna tartare with ginger and shiitake mushrooms

white, in bouillabaisse

see also shellfish

fondue, cheddar cheese, with apples and radishes

French onion soup

fried, faux

onion rings with smoky mayonnaise

fried, flash

finger-lickin’ chicken

fries, sweet potato

frittata, pepper and basil

garlic

cheese bread, gooey

-onion puree

wing sauce, sweet and spicy

General Tso’s chicken (almost)

German sweet potato salad

ginger:

peach and blueberry cobbler with cinnamon and

and shiitake mushrooms, tuna tartare with

gnocchi, sweet potato

goulash, Hungarian beef

graham cracker strawberry tarts

gravy:

basic

sausage, chicken-fried steak with

green beans, seared tuna with lemon, wasabi and

green salad, mixed, with fenneltarragon dressing

grilled(ing)

cheese, over the top

chicken Caesar salad

chicken Parmigiano

chicken with warm mango salsa

turkey kebabs à la king

turkey Salisbury steaks with tomatoes and provolone sauce

grits, bacon-wrapped shrimp and

herbs, fresh

hollandaise sauce

hot artichoke Parmigiano dip

hot dogs, pigs in a blanket

Hungarian beef goulash

Indian beef curry

ingredients, essential

jalapeño poppers, gooey

Jamaican jerk chicken with cauliflower and asparagus

Jambalaya

kale

kebabs à la king, grilled turkey

ketchup, reduced-sugar

lasagna(s):

individual

zucchini and eggplant vegetable

leek and sweet onion quiche

lemon(y):

and butter sauce, red snapper Française with

green beans, and wasabi, seared tuna with

shrimp salad

spicy fried calamari with

lemon juice, fresh squeezed

lettuce, wedge of, with bacon and blue cheese

lobster bisque

macaroni:

and cheese with a crusty crunch

salad, simple

mango(es)

salsa, warm, grilled chicken with

“manicotti,” eggplant

marinara sauce, Rocco’s how low can you go low-fat

Marsala, real chicken

mayonnaise:

basil and pepperoncini, tuna burgers with

Rocco’s magnificent

smoky, faux-fried onion rings with

spicy, shrimp po’ boys with

meat:

sauce

see also beef; pork

Mexican chili con carne with beans, super-light

milk, evaporated

skim

mint chocolate chip frozen yogurt

mixed green salad with fennel-tarragon dressing

mousse, real chocolate

mozzarella:

sticks fra diavolo, crispy

and tomato salad

mushroom(s):

and chicken “risotto,”

portobello, meatloaf with

shiitake, tuna tartare with ginger and

soup, “cream” of

stuffed, with crabmeat

mustard, Dijon

crust, salmon with and sautéed spinach

nachos, loaded with turkey, black beans, and salsa

New England clam chowder

Niçoise salad

nonstick cooking spray

noodle(s):

soba, shrimp and sesame, with scallions

soup, chicken

turkey Bolognese with

see also pasta

olive oil

onion:

-garlic puree

rings with smoky mayonnaise, faux-fried

soup, French

sweet, and leek quiche

orange peanut sauce, pork and snap pea stir-fry with

oysters Rockefeller

pad Thai, shrimp

paella, shrimp and chorizo

Parmigiano-Reggiano

beef “carpaccio” with celery and

grilled chicken

sauce, creamy

parsley

pasta

eggplant “manicotti,”

fettuccine alfredo

individual lasagnas

macaroni and cheese with a crusty crunch

Mama-approved spaghetti and meatballs

no cream-no cry penne alla vodka

penne with broccoli rabe and sausage

shrimp and sesame soba noodles with scallions

spaghetti carbonara

sweet potato gnocchi

whole wheat

zucchini and eggplant vegetable lasagna

see also noodle(s)

peach and blueberry cobbler with ginger and cinnamon

peanut-orange sauce, pork and snap pea stir-fry with

penne:

alla vodka, no cream-no cry

with broccoli rabe and sausage

pepper, green, and salmon croquettes, unfried

pepper, red:

and basil frittata

and chicken quesadillas

dressing, crab cakes with

pepperoncini and basil mayonnaise, tuna burgers with

peppers, jalapeño, poppers, gooey

pepper steak

pesto, creamy basil

Philly cheesesteak

piccata, chicken

pie, apple

pigs in a blanket

pizzas

deep-dish

individual extra-crispy thin-crust

poaching

po’ boys, shrimp, with spicy mayo

poppers, gooey jalapeño

pops, berry yummy frozen yogurt

pork

barbecue ribs

chops, smothered, with apples and cheddar cheese

and snap pea stir-fry with orangepeanut sauce

portobello mushrooms, meatloaf with

potato(es)

skins, loaded baked

“potato” and cheddar cheese soup

pot pie, creamy chicken

provolone sauce, grilled turkey Salisbury steaks with tomatoes and

pudding, rice

puree:

onion-garlic

pineapple, coconut shrimp with

sweet potato

quesadillas, chicken and red pepper

quiche, sweet onion and leek

radishes and apples, cheddar cheese fondue with

ranch dressing, not your mama’s

real chocolate mousse

red snapper Française with butter and lemon sauce

Reuben, smoked turkey

rice pudding

“risotto,” chicken and mushroom

roasted chicken burritos with corn and black beans

Rocco’s how low can you go low-fat marinara sauce

Rocco’s magnificent mayonnaise

“Russian Island” dressing

salads

beet and blue cheese, with crushed walnuts

broccoli falafel, with yogurt tahini dressing

Chinese chicken

Cobb

German sweet potato

grilled chicken Caesar

lemony shrimp

mixed green, with fenneltarragon dressing

Niçoise

red apple coleslaw

seaweed, grilled tuna with

simple macaroni

skinny chef’s

tomato and mozzarella

wedge of lettuce with bacon and blue cheese

salmon:

with mustard crust and sautéed spinach

and un-fried green pepper croquettes

salsa:

fresh

jarred

loaded nachos with turkey, black beans and

steak fajitas with avocado and

tomatillo, cheesy turkey enchiladas with cilantro and

tomatillo, turkey tacos with

warm mango, grilled chicken with

see also dressing; sauces

salt

sandwiches

BLT

charred beef burgers with baba ghanoush

over the top grilled cheese

Philly cheesesteak

shrimp po’ boys with spicy mayo

sloppy joe

smoked turkey Reuben

tuna burgers with basil and pepperoncini mayonnaise

tuna melt

sauces

au poivre

barbecue, pour-it-on

basic gravy

cocktail

creamy basil pesto

creamy Parmigiano-Reggiano

hollandaise

meat

not so basic vinaigrette

onion-garlic puree

orange-peanut, pork and snap pea stir-fry with

provolone, grilled turkey Salisbury steaks with tomatoes and

Rocco’s how low can you go lowfat marinara sauce

Rocco’s magnificent mayonnaise

rockin’ Asian stir-fry

sweet and spicy garlic wing

tartar

see also dressing; salsa

sausage:

gravy, chicken-fried steak with

in jambalaya

penne with broccoli rabe and

sautéed spinach, salmon with mustard crust and

scallions, shrimp and sesame soba noodles with

scampi, shrimp, with broccoli

seafood, spicy fried calamari with lemon

see also fish; shellfish

seaweed salad, grilled tuna with

sesame soba noodles and shrimp with scallions

shellfish:

in bouillabaisse

coconut shrimp with pineapple puree

crab cakes with red pepper dressing

crabmeat, stuffed mushrooms with

lobster bisque

New England clam chowder

oysters Rockefeller

see also shrimp

shepherd’s pie with beef

shiitake mushrooms:

beef “stew-fry” with bok choy and

tuna tartare with ginger and

shrimp:

and asparagus stir-fry

bacon-wrapped, and grits

and chorizo paella

coconut, with pineapple puree

in jambalaya

jumbo un-fried

pad Thai

po’ boys with spicy mayo

salad, lemony

scampi with broccoli

and sesame soba noodles with scallions

side dishes

better than mashed “potatoes,”

creamed spinach

down home baked beans

German sweet potato salad

gooey garlic cheese bread

loaded baked potato skins

red apple coleslaw

simple macaroni salad

sweet potato fries

sweet potato puree

skinny chef’s salad

sloppy joe

smoky mayonnaise, faux-fried onion rings with

snap pea and pork stir-fry with orange-peanut sauce

sole meunière, fillet of

soups

black bean

broccoli and cheese

cheddar cheese and “potato,”

chicken noodle

corn chowder

“cream” of mushroom

French onion

lobster bisque

New England clam chowder

tortilla, with avocado and cilantro

soy sauce, low-sodium

spaghetti:

carbonara

and meatballs, Mama-approved

spices(y)

fried calamari with lemon

mayo, shrimp po’ boys with

and sweet garlic wing sauce

spinach:

creamed

sautéed, salmon with mustard crust and

Splenda sugar substitute

steak:

au poivre

fajitas with avocado and salsa

pepper

“stew-fry,” beef, with shiitake mushrooms and bok choy

stir-fry:

beef, with broccoli and cauliflower

pork and snap pea, with orange-peanut sauce

sauce, rockin’ Asian

shrimp and asparagus

strawberry graham cracker tarts

stuffed mushrooms with crabmeat

sugar substitutes

sweet and spicy garlic wing sauce

sweet potato(es)

fries

gnocchi

puree

salad, German

tacos, turkey, with tomatillo salsa

tahini yogurt dressing, broccoli falafel salad with

tarragon-fennel dressing, mixed green salad with

tartar sauce

tarts, strawberry graham cracker

textured vegetable protein (TVP)

tiramisù, classic

tomatillo salsa:

cheesy turkey enchiladas with cilantro and

turkey tacos with

tomato(es):

grilled turkey Salisbury steaks with provolone sauce and

and mozzarella salad

tortilla soup with avocado and cilantro

Truvia sugar substitute

tuna:

burgers with basil and pepperoncini mayonnaise

grilled, with seaweed salad

melt

seared, with green beans, lemon, and wasabi

tartare with ginger and shiitake mushrooms

turkey

Bolognese with noodles

enchiladas, cheesy, with tomatillo salsa and cilantro

grilled, kebabs à la king

grilled, Salisbury steaks with tomatoes and provolone sauce

loaded nachos with black beans, salsa and

in Mama-approved spaghetti and meatballs

smoked, Reuben

in super-light Mexican chili con carne with beans

tacos with tomatillo salsa

vegetable:

lasagna, zucchini and eggplant

see also specific vegetables

vinaigrette, not so basic

walnuts, crushed, beet and blue cheese salad with

wasabi, seared tuna with green beans, lemon and

whole-wheat pasta

yogurt, frozen:

chocolate

mint chocolate chip

pops, berry yummy

yogurt, Greek

tahini dressing, broccoli falafel salad with

zucchini and eggplant vegetable lasagna