Stella’s Kitchen, Healthy Recipes by Stella Juarez

Chapter List

Table of Contents
Foreword by Dave Draper
Preface

Beef
Feature: Beef 101 — Cooking Beef
Fabulous Fajitas for Four
Red and Green Pepper Steak
Beef and Broccoli
Lightening Fast Fajitas
Laree’s Fit and Lean Meatloaf
Stuffed Peppers
Feature: What’s in a Name? Basic Beef Cuts and Retail Names
Seared New York Strip Steaks with Basil and Wine
Spicy Beef and Vegetable Teriyaki
Low-Fat Stuffed Manicotti with Roasted Red Pepper Sauce
Feature: The Basics of Cooking Lean with Beef
Brick House Beef Kabobs
Wisconsin Pot Roast Packets
Oly’s Beef Taco Salad
Beefy Montana Stew
Big Guy’s Home Style Pot Roast
Captain Nielson’s Viking Stew
Feature: Butcher Basics — Selecting Cuts
Pepper-Crusted Eye of Round with Raspberry Cabernet Glaze
Giovanni’s Quick Big Beef Lasagna
Wild Bill’s 15-Bean Texas Chili
Feature: Proper Beef Storage

Poultry
Quick Curry Chicken
Sedona Chicken Grill
Baked Chicken Parmesan
Jamaican Jerk Chicken
Zay’s Spicy Chicken Fingers
Crispy “Fried” Chicken
Grilled Chicken and Two-Pepper Pasta Salad
Belle’s Mushroom Chicken Bake
E-Z Italian Chicken Stew
Feature: Chicken Facts
Taos Black Bean and Chicken Pockets
Lean Chicken and Broccoli Alfredo
Fast Chicken Fajita Salad
Chicken Salad
Leah’s Light and Lean Turkey Loaf
Lemon, Garlic and Herb Breast of Chicken
Three-Pepper Chicken
Low-Fat Chicken Piccata
Chicken and Broccoli
Turkey Triano
Spicy Thai Peanut Chicken
Tomasita’s Chicken Tortilla Stew
Green Chile Chicken Stew
Feature: Everyday Chicken Picks

Fish Fare
Grilled Teriyaki Salmon
Tuna Melt Patties
Feature: It’s Tuna Time!
Fresh Shrimp and Broccoli
Grilled Shrimp Kabobs
General Tsang’s Spicy Dipping Shrimp
Summer Shrimp and Pasta Toss
Baja Mahi-Mahi
Salmon with Roasted Pepper Salsa
Thai Peanut Shrimp
Shrimp and Avocado Salad
Chilled Lobster Salad
Salmon Stuffed Tomatoes

Breakfast Basics
Feature: Eat Your Oatmeal
Cranberry-Almond Breakfast Muffins
Omelet Supremo
Southwest Chicken Fajita Omelet
Four Corners Baked Frittata
Low-Carb Pancakes
Protein-Fortified Waffles
Basic Egg White Pancakes
Hearty Oatmeal, Whole Grain or Blueberry Pancakes
High-Fiber Carrot-Raisin Bread
Fresh Strawberry Crepes
Dave’s Occasional Bran Muffins
Santa Fe Omelet
Doc’s El Paso Omelet

Protein Snacks
Protein Nutrition Bar
Chocolate Protein Pudding Pops
Thai Chicken Lettuce Wraps
Homemade Oven Beef Jerky (Spicy and Traditional)
Feature: Cottage Cheese Combos
Feature: Shake it Up
Peanut Brittle Shake
Iced Mocha Shake
Oatmeal Meal Replacement Shake
Banana Creme Pie Shake
Triple Chocolate Shake
Nada Colada Shake
Eggnog Shake
Feature: Troubleshooting the Protein Shake
Neapolitan Shake
Strawberries and Cream Shake
Muscle Beach Shake
The Hulk Shake
Strawberries and Chocolate Shake
Cinnamon Roll Shake
Polar Bear Shake
Peppermint Patty Shake
Amaretto Shake
Very Berry Shake
Peanut Butter Cup Shake
Orlando Orange Shake
Root Beer Float Shake

Vegetables
Feature: Fresh Salad 101
Green Beans Almondine
Garlic Smashed Potatoes
Steamed Broccoli with Lemon and Garlic
Papa Bear’s Sweet Potato “Fries”
Grilled Asparagus
Greek Vegetable Medley
Herbed New Potatoes
High-Protein “Fried” Rice
Baked Winter Squash Bisque
Popeye’s Spinach and Rice Hot Dish
Broiled Italian Vegetables
Gary’s Macho Gazpacho

Safe Sauces
Quick, Fresh Tomato Sauce
Sugar-Free BBQ Sauce
Pico De Gallo
Fresh Summer Vegetable Saute
Low-Fat Alfredo Sauce
Wito’s Skillet Roasted Green Chile
Sun-Dried Tomato and Spinach Saute
Chihuahua Chile Rojo
Salsa Picante
Roasted Red Pepper Sauce
Guacamole Ligera (Light Guacamole)

Kitchen Toolkit
Fast Fuel: Healthy Cooking Tips for Busy Lives
Body Budget: 11 Rules for the Cook on a Tight Budget
Cooking Lean: Substitution and Replacement
Fit Flare: A Guide to Healthy Marinades and Seasonings
Still My Favorite: Guidelines for Modifying Family Favorites
Shopping Lean: The Grocery Cart

Resource Appendix
Index