AN EXPENSIVE EXPERIMENT: THE HYDRO-ELECTRIC POWER COMMISSION

By J. DIANE

CONTENTS UNDERSTANDING THE WORLD OF CALORIES, DETERMINING YOUR DAILY CALORIE AND EXERCISE NEEDS ABOUT THE RECIPES, PLUS SHOPPING AND COOKING TIPS ESSENTIAL PANTRY ESSENTIAL EQUIPMENT THE RECIPES PART ONE: 0 TO 199 CALORIES PER SERVING NOTE: CALORIE VALUES IMMEDIATELY FOLLOW EACH RECIPE NAME BREAKFAST CUSTOMIZED FRUIT SALAD 23 TO RHUBARB-RASPBERRY SAUCE BLUEBERRY-PLUM SAUCE LEMONY BLUEBERRY CORN MUFFINS SPICED-UP HASH BROWNS MILE-HIGH POPOVERS CARROT-WALNUT BRAN MUFFINS BANANA PECAN MUFFINS SPINACH AND CHEESE OMELET SOUPS HOMEMADE ROASTED VEGETABLE STOCK HOMEMADE CHICKEN STOCK THAI-STYLE HOT-AND-SOUR SHRIMP SOUP GENTLY COOKED GAZPACHO QUICK ZUCCHINI-BASIL SOUP GINGERY SQUASH SOUP MISO SOUP WITH TOFU, SHIITAKES, NOODLES, AND BABY SPINACH HEARTY BEET SOUP ROASTED CARROT AND FENNEL SOUP CAULIFLOWER, WATERCRESS, AND PARMESAN SOUP ALLIE’S BRUSCHETTA CHEESE TOASTS WITH TOMATOES, CUCUMBERS, AND GREENS THAI-STYLE CHICKEN SOUP WITH COCONUT MILK SALADS INDIAN-STYLE CUCUMBER YOGURT SALAD TOMATO, CUCUMBER, AND RADISH SALAD HOT-AND-SWEET CUCUMBER, CARROT, AND RED BELL PEPPER SALAD LEMONY DILL CABBAGE SLAW CREAMY ALL-AMERICAN POTATO SALAD AUSTRIAN-STYLE POTATO SALAD CAESAR SALAD WITH A LIGHT TOUCH TOMATO, ARTICHOKE HEART, FETA, AND WHITE BEAN SALAD ORZO WITH SNOW PEAS, FENNEL, AND BENIHANA- STYLE DRESSING SIDES BROILED PORTOBELLO MUSHROOMS WITH HERBS ROASTED ASPARAGUS WITH DILL AND LEMON ZEST NAPA CABBAGE WITH GINGER AND OYSTER SAUCE BROILED ZUCCHINI WITH PARMESAN GREEK-STYLE BROCCOLI SAUTÉED BABY BOK CHOY AND RED BELL PEPPERS ROASTED CAULIFLOWER AND MUSHROOMS WITH PINE NUTS JAPANESE EGGPLANT IN SWEET CHILI SAUCE MAPLE-GLAZED CARROTS BROCCOLINI WITH SESAME AND SPICE SAUTÉED KALE WITH BEANS AND BALSAMIC VINEGAR ROASTED NEW POTATOES BRUSSELS SPROUTS WITH PARMESAN AND PINE NUTS CHEESY SOUTHERN-STYLE SPOON BREAD SWEET-AND-SOUR RED CABBAGE SMASHED POTATOES WITH FRESH HERBS POLENTA WITH HERBS AND CHEESE SWEET POTATO OVEN FRIES GREAT GREEN COUSCOUS CREAMED LEEKS AND SPINACH AROMATIC BROWN BASMATI RICE VEGETARIAN MAINS GRILLED VEGETABLES SAVORY CORN CAKES THE BEST ROASTED RATATOUILLE PANEER WITH SPINACH, TOMATOES, AND SPICES SWEET-AND-SPICY FRIED TOFU VEGETARIAN CHILI TOFU AND BOK CHOY WITH CHILI SAUCE BEANS AND RICE INDIAN-STYLE SEAFOOD CRAB CAKES WITH SUPER-EASY TARTAR SAUCE QUICK HERB-COATED TILAPIA SHRIMP WITH BROCCOLI AND RED BELL PEPPERS WHITE MEATS DIETER’S CHICKEN SKEWERS ROASTED PORK TENDERLOIN WITH MUSTARD-TARRAGON MARINADE ROSEMARY-AND-SMOKED-PAPRIKA CHICKEN KEBABS RED MEATS GRILLED LEMONY LAMB CHOPS CONDIMENTS POULTRY RUB STEAK RUB WHITE BBQ SAUCE FOR CHICKEN RADISH-TOMATO-CUCUMBER SALSA CREAMY COCKTAIL SAUCE PICO DE GALLO STEAK MARINADE POULTRY MARINADE SEAFOOD MARINADE ALMOST-FAT-FREE DIETER’S LEMONY DRESSING CUCUMBER YOGURT SAUCE ALL-AMERICAN BBQ SAUCE FRESH MINT, CILANTRO, AND GREEN CHILE CHUTNEY PARSLEY DRIZZLE SALSA VERDE CLASSIC RED WINE VINAIGRETTE ROASTED RED BELL PEPPER AND FETA DIP BALSAMIC VINAIGRETTE SUBLIME PARMESAN-LIME DRESSING ROASTED EGGPLANT DIP GOES-WITH-EVERYTHING FRESH TOMATO SAUCE SPINACH, FETA, AND DILL DIP BENIHANA-STYLE GINGER-SESAME DRESSING REDUCED-FAT BASIL WALNUT PESTO YUMMY GUACAMOLE DESSERTS CHOCOLATE WALNUT MERINGUES MINI CHOCOLATE CUPCAKES WALNUT CRANBERRY BISCOTTI XIXI POACHED PEARS WITH SPICES CREAMY CHOCOLATE POTS RHUBARB-RASPBERRY YOGURT-GRANOLA PARFAIT MOIST AND DELICIOUS BANANA BREAD DRINKS CUCUMBER, MINT, LIME, AND GINGER JUICE THREE DELICIOUS FRUIT SMOOTHIES PEACH-RASPBERRY SMOOTHIE MANGO SMOOTHIE PINEAPPLE-BANANA SMOOTHIE MOJITO DE COLLEEN CARROT, APPLE, AND ORANGE JUICE FIVE-A-DAY GREEN POWER DRINK FIVE-A-DAY PINK POWER DRINK PROSECCO WITH PEACHES SUNSET IN PARADISE PART TWO: 200 TO 299 CALORIES PER SERVING BREAKFAST BAKED BLUEBERRY PANCAKE BLISS WHOLE WHEAT PANCAKES BEST-EVER HOMEMADE GRANOLA SOUPS MEDITERRANEAN VEGETABLE SOUP GREEN LENTIL SOUP WITH RICE AND VEGETABLES ITALIAN MEATBALL AND NOODLE SOUP WITH GREENS RED LENTIL SOUP WITH TOMATO-CUCUMBER SALSA EASY BLACK BEAN SOUP WITH FIXINS SALADS GLORIOUS GREEK SALAD BEET, FENNEL, AND GOAT CHEESE SALAD WITH ORANGE DRESSING LEMONY TURKISH-STYLE CHICKEN SALAD QUINOA, CORN, EDAMAME, AND SNOW PEA SALAD COUSCOUS SALAD WITH HARISSA DRESSING BROWN RICE AND LENTIL SALAD SPINACH SALAD WITH MUSHROOMS, FENNEL, AND AVOCADO PASTA SALAD WITH SUN-DRIED TOMATO PESTO AND MOZZARELLA CHEESE SPANISH-STYLE SEAFOOD SALAD ENDIVE, RADICCHIO, WHITE BEAN, AND BLUE CHEESE SALAD SIDES MINTY BASMATI RICE AND POTATOES LEMONY BASMATI RICE MEXICAN RICE VEGETARIAN MAINS EVERYONE’S FAVORITE VEGGIE BURGERS STIR-FRIED TOFU, SHIITAKES, AND BEAN SPROUTS BROCCOLI, MUSHROOM, CHEDDAR, AND CURRY FRITTATA CLASSIC DAL QUINOA, PANEER, AND CABBAGE PATTIES SEAFOOD BROILED SOLE WITH LEMONY PARMESAN GLAZE COD MEDITERRANEAN-STYLE INDIAN-SPICED BROILED SALMON TUNA WITH TOMATO-BASIL-BALSAMIC DRESSING SNAPPER WITH OLIVE-ARTICHOKE-TOMATO TAPENADE FISH STICKS FOR HALE OLD BAY AND DILL SALMON PATTIES SWORDFISH WITH CILANTRO-MINT SAUCE WHITE MEATS CHICKEN TERIYAKI WITH VEGETABLES GRILLED CHICKEN TANDOORI EASY LIME-CILANTRO GRILLED CHICKEN CHICKEN, MUSHROOM, RED BELL PEPPER, AND PINEAPPLE KEBABS MINTY MIDDLE EASTERN–STYLE TURKEY BURGERS GRILLED CHICKEN WITH FRESH MANGO SALSA ROASTED CHICKEN WITH ROSEMARY- LEMON-GARLIC RUB CHICKEN WITH ZUCCHINI, MUSHROOMS, CELERY, AND CASHEWS CHICKEN-ZUCCHINI BURGERS WITH RICOTTA AND SUN-DRIED TOMATOES CLASSIC CHICKEN CURRY WITH COCONUT MILK CHICKEN THIGHS WITH CAPERS AND PARSLEY BUTTER CHICKEN MADE EASY AUSSIE-STYLE BBQ CHICKEN RED MEATS MEMORABLE MEAT LOAF BEEF WITH BROCCOLI, SHIITAKES, AND SNOW PEAS ALL-AMERICAN BEEF CHILI GLAZED FLANK STEAK WITH HONEY-DIJON ONIONS FRENCH-STYLE BEEF STEW DESSERTS SUPER-EASY APPLE CAKE PERFECT PUMPKIN BREAD PLUM DELICIOUS CAKE RUSTIC PEACH-BLUEBERRY TARTS LIGHT ORANGE CHIFFON CAKE WITH ORANGE GLAZE THE BEST ICE BOX BERRY PIE BLUEBERRY BUCKLE WITH ALMOND CRISP TOPPING PLUM-BLUEBERRY DROP BISCUIT COBBLER DRINKS LEMON DROP FESTIVE MARGARITA PUNCH POMETINI PART THREE: 300 TO 399 CALORIES PER SERVING BREAKFAST OAT FLOUR–BUTTERMILK WAFFLES WALNUT SPICE COFFEE CAKE WITH MAPLE GLAZE BAKED OATMEAL–WALNUT CRISP WITH PEACHES AND BLACKBERRIES SALADS ASIAN-STYLE CHICKEN NOODLE SALAD SALAD NIÇOISE WITH ROASTED POTATOES, GREEN BEANS, AND TUNA STEAK VEGETARIAN MAINS SOBA NOODLES WITH TOFU, KALE, AND MISO DRESSING TOFU BALLS WITH QUICK TOMATO SAUCE AND PASTA BEAN AND MUSHROOM ENCHILADAS VEGETARIAN STIR-FRIED RICE BLACK BEAN, SPINACH, AND MUSHROOM QUESADILLAS VEGETARIAN LASAGNA ASPARAGUS AND MUSHROOM RISOTTO SEAFOOD BROILED SALMON WITH SCALLION-GINGER SAUCE BAKED MARINATED SALMON WITH MUSTARD-DILL SAUCE SESAME-COATED SALMON WITH SOY SAUCE–LIME DRIZZLE PAN-SEARED SCALLOPS WITH SPINACH PASTA SHRIMP PAD THAI WHITE MEATS SLOW-COOKER GINGER-GARLIC CHICKEN WITH VEGETABLES CHICKEN CURRY STIR-FRY SLOW-COOKER PULLED PORK WITH WHOLE WHEAT BUNS CHICKEN AND RICE STOVE-TOP CASSEROLE VIETNAMESE-STYLE CARAMELIZED PORK OVER RICE NOODLES WITH HERBS RED MEATS BEEF AND VEGETABLE KEBABS WITH CILANTRO–GREEN OLIVE DRIZZLE FILET MIGNON WITH ZESTY BLACK PEPPER SAUCE SPAGHETTI WITH BOLOGNESE SAUCE SKIRT STEAK FAJITAS WITH CORN TORTILLAS DESSERTS YOGURT TORTE WITH PASSION FRUIT GLAZE AND BLUEBERRIES CARROT BUNDT CAKE WITH ORANGE GLAZE APPLE BLUEBERRY CRISP LEMON RICOTTA CHEESECAKE WITH BLUEBERRY SAUCE INGREDIENT NOTES AND RECOMMENDED BRANDS FREQUENTLY ASKED QUESTIONS