Hummus and Baba Ghanoush

Hummus

• 1 16 oz can of chickpeas (garbanzo beans)
• 1/4 cup liquid from can of chickpeas
• 3 to 5 tablespoons fresh lemon juice
• 1 1/2 tablespoons tahini
• 2 cloves garlic, crushed
• 1/2 teaspoons salt
• 2 tablespoons olive oil

Directions:

1. Drain the chickpeas and set aside the liquid.
2. Combine all of the ingredients in a blender or a food processor. Add chickpea liquid while blending for about 3 to 5 minutes until thoroughly mixed and very smooth.

Baba Ghanoush

• 1 large eggplant
• 1/4 cup tahini, plus more if needed
• 3 garlic cloves, minced
• 1/4 cup fresh lemon juice, plus more if needed
• 1 pinch ground cumin
• Salt to taste
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon flat-leaf parsley, chopped

Directions:

1. Heat a grill to medium-high.
2. Preheat the oven to 375 degrees F.
3. Score the eggplant in several places with a fork and place it on the grill, about four to five inches from the fire.
4. Grill the eggplant, turning frequently, until the outer skin is blackened and blistered and the flesh feels soft to the touch, about 10 to 15 minutes.
5. Transfer the eggplant to a baking sheet and cook until very soft, another 15 to 20 minutes.
6. Remove eggplant from oven, cool and peel off skin.
7. In a large bowl mash the eggplant with a potato masher or a fork.
8. Add tahini, garlic, lemon juice and cumin and mix well until smooth.
9. Season with salt and pepper and taste, adding more tahini or lemon juice depending on your palette.

Asparagus and Scallion Tart [Rachel Allen]

SERVES 6–8 / VEGETARIAN
This is one of the very best savory tarts and it is perfect in the late spring/early summer when asparagus is in season. It is light and delicate in flavor, and has a wonderful crisp shortcrust pastry base.
10-in Shortcrust Pastry shell, baked blind
1 tbsp olive oil
7 oz scallions, trimmed and finely sliced or chopped
7 oz asparagus spears, trimmed
Salt and freshly ground black pepper
4 eggs
11/2 c heavy cream
1 oz Parmesan cheese, finely grated
Preheat the oven to 350°F (180°C). To make the tart filling, heat the olive oil in a small saucepan, add the scallions and cook over a low heat until soft. Cook the asparagus by dropping it into boiling water with a pinch of salt, cover and bring back up to the boil, then remove the lid and boil, uncovered, for 3–4 minutes until it is just cooked. Drain, and then slice the asparagus into 11/2-inch pieces, at an angle.
Whisk the eggs in a bowl, add the cream and the cooked scallions and season. Pour this filling into the cooked pastry shell, still in the pan. Drop the asparagus into the tart and sprinkle the grated Parmesan cheese over the top. Carefully place the tart into the preheated oven and cook for 20–30 minutes, or until the tart is just set in the center. Remove from the oven, and serve out of the pan, hot or at room temperature.

Macaroni and Cheese [Rachel Allen]

SERVES 6–8 / VEGETARIAN
Macaroni and cheese must be the ultimate cure-all for adults and children alike. You can
also add small pieces of cooked ham or bacon to the sauce. Macaroni and cheese can be made in advance and then reheated when you are ready to serve.
6 tbsp (3/4 stick) butter
1 onion, peeled and chopped
3/4 c (3 oz) all-purpose flour
33/4 c boiling milk
1–2 tsp Dijon mustard
8 oz cheese (Cheddar, or, even better, half Cheddar and half
Gruyère), grated
Salt and freshly ground black pepper
11 oz elbow macaroni
Melt the butter in a saucepan, add the chopped onion and cook gently until soft. Stir in the flour and cook for a minute, then gradually add the milk, whisking all the time, and the mustard. Whisk in three-quarters of the cheese and allow to melt into the sauce, then season to taste with salt and pepper.
Cook the pasta in a large pot of boiling water with a teaspoon of salt, until just soft. Drain, then toss into the cheese sauce and transfer to a gratin dish about 10 inches square. Sprinkle with the remaining cheese and pop under a broiler for a few minutes to brown the cheese on top, or if you wish, put this aside for later. To reheat, put the dish in an oven preheated to 400°F (200°C) for about 25 minutes, or until golden and bubbling.

Onion and Blue Cheese Tart

SERVES 6–8 / VEGETARIAN
Combined with a big green salad, this tart is perfect for an alfresco lunch in the garden.  It is nice and easy to make, too, and there is no need to prebake the pastry. 
FOR THE PASTRY:
2 c (9 oz) all-purpose flour
9 tbsp (1 stick plus 1 tbsp) butter
Pinch of salt
1 egg, beaten
FOR THE FILLING:
1/4 c olive oil
3 very large onions, peeled and sliced
2 sprigs of fresh thyme or rosemary
Salt and freshly ground black pepper
4 oz blue cheese, crumbled roughly into 1/2-in pieces
Make the pastry following the method of Savory Shortcrust Pastry and allow it to rest in the fridge. Meanwhile, place the olive oil in a saucepan and add the sliced onions, herbs and salt and pepper. Stir, put on the lid and cook over a low heat for
about 20 minutes, stirring regularly, until the onions are soft and tender. Discard the herb sprigs and pour out onto a plate to cool.
Roll out the chilled pastry between two sheets of plastic wrap. When it is big
enough to line a 10-inch round tart pan, remove the top layer of plastic and flip the pastry into the pan with the remaining sheet of plastic on top. Press it into the edges of the pan, remove the plastic and trim the edges. Using a fork, prick holes into the base of the pastry shell. If you have time, it is best to allow the pastry to cool again before it goes into the oven to cook, so pop it into the freezer for 5 minutes if possible.
Preheat the oven to 350°F (180°C). Place a baking sheet in the oven to heat up (this will help the base of the tart cook more evenly).
Pour the onions into the chilled pastry shell, place on the hot baking sheet in the oven and cook for 25–35 minutes until the pastry around the edge is crisp and golden. About 3 minutes before the end of the cooking time, sprinkle the tart with the crumbled blue cheese and pop back into the oven for another 3 minutes. The blue cheese will just begin to melt. Remove the tart from the oven and allow to cool slightly before sliding out onto a serving plate.

Broccoli Soup with Parmesan Toasts

SERVES 6–8 / VEGETARIAN
I adore this delicious and nutritious soup. It’s great either for family suppers or for a dinner party. The soup can be frozen and the Parmesan toasts prepared in advance, then grilled at the last moment. Ideal if you need a meal in an instant.
FOR THE SOUP:
2 tbsp butter
2 potatoes, peeled and finely chopped
1 large onion, peeled and chopped
Salt and freshly ground black pepper
1 head of broccoli, with stalk
31/2–41/4 c hot vegetable (or chicken) stock
3/4 c heavy cream
FOR THE PARMESAN TOASTS:
8 slices good-quality white bread
3 oz Parmesan cheese, finely grated

Melt the butter in a medium to large saucepan, and add the potatoes and onion, salt and pepper. Cover with a piece of wax paper and sweat over a gentle heat for 10 minutes.
Meanwhile, cut the broccoli florets from the stalk. Using a small knife, remove the outer layer of skin from the stalk and discard, then chop the stalk into 1/2-inch pieces. Add to the onion and potato, cover and sweat for a further 5 minutes.
Add the hot stock to the potatoes, onion and broccoli stalk, bring up to theboil, then add the chopped florets. Boil without the lid over a high heat for 4–5 minutes until soft, then add the cream. Remove from the heat, puree in a blender and season to taste.
To make the Parmesan toasts, toast the bread on both sides, sprinkle with grated Parmesan and pop under a hot grill or into a hot oven for 2 minutes or until the cheese melts. Cut the toast into fingers and serve on the side with the soup.

Fish Chowder Shipboard

serves 6-8
70 mins

5 carrots, peeled and sliced 1/2"
3 celery stalks, sliced 1/2"
2# potatoes, peeled and cut into 1" cubes
4 med onions, peeled thin sliced
2 bay leaves
3 whole cloves
1 T dried dill
2-3t salt
1 t pepper
4 c water
2 c white wine
4# boneless skinless firm white fish (cod, halibut) cut into 2" pieces
2 c evaproated milk ("cream")
1/2 c flour
4T unsalted butter

Put vegs in large kettle.  Add bay and cloves tied in cheesecloth, dill, salt, pepper and water.  Bring to boil over high.  Lower heat and simmer until vegs are barely tender about 20 mins.  Remove cloves and bay leaves.  Add wine and fish ans tir gently to combine.  Turn off heat, cover pot and let stand 10 mins.  Stir cream into flour gradualy, mixing until smooth.  Gently stir mixture into kettle, keeping fish intact.  Return to heat and simmer gently until thinkcned, about 3-4 mins.  Add butter, season with s/p.  Serve immediately with a white CA Semillon or Bordeaux.

Clam Chowder Shipboard

4 doz hard shell clams, scrubbed or 1 quart shucked cooked clams in their broth
1/4# salt pork or 6 slices turkey bacon
1 onion coarsely chopped
6 med potatoes, peeled and cut into 1/2" dice
2 c milk
2 c evaporated milk
6T (3/4stick) Smart butter
s/p

Put hard shelled clams in large pot iwth 1 c water, cover, boil and cook til shells open about 10 mins.  Allow to cool then shuck and reserve.  Pour off and reserve broth, taking care not to disturb any sediment at the bottom.

Cook bacon in large saucepan over med heat.  Add onion and some evoo and cook, stirring until tender.  Add potatoes to the pan and stir well.  Ad clam broth and water to just cover potatoes.  Simmer until potatoes are tender.

Vegetable Quiche

- A colorful cheesy quiche with excellent flavor and texture.
4 eggs slightly beaten
2 cups plain yogurt
1/4 teaspoon black pepper
1/4 teaspoon salt
1 teaspoon curry powder
1 small zucchini, chopped
1 small summer squash, chopped
1 cup Cheddar cheese
1 cup Monterey Jack cheese
1 tablespoon flour
1 unbaked 9-inch pie crust
Preheat oven to 375°F. In a large bowl, combine eggs, yogurt, pepper, salt and curry powder. Beat well. Add vegetables and stir. Place cheese and flour into a re-sealable bag and shake until cheese is completely coated by flour. Add to yogurt mixture and stir. Place unbaked pie crust into a 9-inch pie plate and bake for 3-5 minutes or until crust starts to dry and bubble. Pour
yogurt mixture into pie crust and bake for 40-45 minutes. Cover edges of pie crust with tinfoil if it starts brown too quickly. Quiche should be firm to the touch. Let quiche cool for 10 minutes before serving.
Yields: 6-8 Servings

Curried Chicken Pasta Salad

Serve on your prettiest plates with hot garlic bread for a really special lunch! Cook time is chill time.

by MarieAlice

2½ hours | 20 min prep

SERVES 2

• 2 cups conchiglie (small seashell pasta shapes)
• 3 1/2 cups diced cooked chicken breasts, poached
• 1/2 cup diced celery
• 1/2 cup diced dried apricot
• 1/2 cup sultana raisin
• salt
• 1/4 teaspoon white pepper
• 1/3 cup mayonnaise (use a good quality such as Hellmans, or do as I do and make your own)
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 2 tablespoons rice vinegar
• 1 tablespoon sugar
• 1/2 cup cashews, toasted and chopped

1. Cook the pasta in a large pot of boiling salted water until al dente (about 8 to 10 minutes); drain
2. Run under cool water to chill and drain again
3. In a medium bowl, combine the chicken, celery, apricots, raisins, cooked pasta, salt and white pepper, mixing well
4. In another bowl, combine the mayonnaise, curry powder, cumin, coriander, rice vinegar and sugar; whisking ingredients together
5. Toss this dressing with the chicken mixture
6. Cover bowl and chill for at least 2 hours before serving
7. Serve on chilled plates, sprinkling with the toasted cashews

Chicken Empanadas

Tired of sandwiches for lunch? Try these little pies instead. They freeze well and pack in lunch sacks well. Make them smaller for appetizers.

by Miss Annie

38 min | 25 min prep

8 -9 empanadas, (approx.)

• 1 cup cooked chicken
• 1/2 cup monterey jack cheese, grated
• 1/2 cup cheddar cheese, grated
• 1 can green chilies, chopped or use green salsa
  
• 1 teaspoon minced garlic
• 3 tablespoons minced green onions
• 1/2 teaspoon cumin, ground
• 1/2 teaspoon salt
• 2 frozen pie crusts
• 3 egg yolks
• 2 tablespoons kosher salt
• 1 tablespoon chili powder

1. Mix together first 8 ingredients, and refrigerate until ready to assemble empanadas. Or, moisten chicken with green sauce
   
2. On a floured surface, roll out pie shells and cut into 4-inch circles (use all the pie dough by re-rolling scraps).
3. Place approximately 2 tablespoons of chicken mixture in center of dough circles.
4. Fold each circle in half and crimp edges with a fork.
5. Place on a baking sheet and brush tops with egg yolks.
6. Sprinkle top with mixed salt and chili powder.
7. Bake 12-13 minutes at 400F degrees.
8. Serve warm or at room temperature.
9. Freezes well.
10. I also did a BBQ chicken filling with shredded gouda, a bit of cream cheese and a couple tablespoons of barbecue sauce. Also yummy and good for those who don't do spicy.

Menu: Lunch/Dinner - Turkey ediets

Grilled Turkey Burger with Mushrooms and Peppers with strawberries Nutrition Information

1 whole wheat hamburger bun 3/4 cup sliced fresh strawberries

Grilled Turkey Burger with Mushrooms and Peppers*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 cup fresh mushrooms 1/2 clove garlic 1 tbsp. low sodium tomato paste 1 tsp. Worcestershire sauce 1/2 bell pepper 3 oz. ground skinless turkey breast 2/3 tbsp. olive oil Directions: Preheat grill. Chop and seed pepper. Rinse and chop mushrooms and pepper, mince garlic, set aside. Heat oil in a non-stick skillet over medium heat and sauté until brown, about 4-5 minutes. Place in a bowl to cool. Mix turkey, cooled vegetables, tomato paste and Worcestershire sauce until just blended; form into patties. Grill or broil about 7 minutes on each side and serve on a whole wheat bun or bread of choice.

Parmesan Rosemary-Zucchini Omelet, bread, fruit & salad Nutrition Information

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 2 servings bread of choice 1 serving fruit of choice 1/3 tbsp. low fat or nonfat margarine or spread

Parmersan Rosemary-Zucchini Omelet*

Nutrition Information | Scale This Recipe

Ingredients: 1/3 fresh medium zucchini 1/2 tsp. fresh rosemary 4 oz. liquid egg whites 1 tbsp. low fat or nonfat parmesan cheese 1/3 tbsp. olive oil Directions: Rinse and slice zucchini into thin rounds. Chop rosemary very fine. In a nonstick skilletheat oil on medium. When pan is hot, pour in egg whites and swirl pan to cover the entire surface. Layer zucchini over one half of the skillet. Sprinkle with rosemary and Parmesan cheese and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook for 1 minute more and serve.

Roast Turkey with Potatoes with Green Beans and fruit Nutrition Information

1 serving fruit of choice

Balsamic Green Beans*	Nutrition Information | Scale This Recipe
Ingredients: 1 cup fresh green beans 1 clove garlic 2 tsp. balsamic vinegar 1/4 tbsp. olive oil Directions: Rinse beans and snap into bite-size pieces, set aside. Mince garlic, set aside. Steam beans until tender, but firm, about 10-15 minutes and drain. Toss with garlic, balsamic vinegar and oil. Serve. You can prepare these beans in advance, refrigerate and serve cold if desired.

Roast Turkey with Potatoes*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. boneless & skinless turkey breast 1 small potato (3 oz.) 2 tbsp. white wine 1/4 tsp. Italian seasoning 1/4 tsp. dried rosemary 1/4 cup chicken broth, low fat and low sodium 1/3 tbsp. olive oil Directions: Preheat oven to 350 degrees F. Rinse and pat dry turkey breast on a separate cutting board. Scrub potato and cut into cubes. In a small bowl, mix wine, broth, oil and spices. (Note: if you prefer not to include wine in the recipe, you may substitute broth or water). Place turkey and potatoes in a shallow baking dish sprayed with cooking spray, cover with marinade and bake for about 25 minutes, until turkey is no longer pink and potatoes are tender. Serve.

Stuffed Turkey Pepper with fruit Nutrition Information

1 serving fruit of choice

Stuffed Turkey Pepper*

Nutrition Information | Scale This Recipe

Ingredients: 1 bell pepper 2 oz. ground skinless turkey breast 1/4 small onion 1 clove garlic 1/4 cup frozen corn 1/4 tsp. dried parsley 1/4 tsp. black pepper 1 oz. low fat or fat-free shredded Mozzarella cheese Directions: Prepare rice according to recipe provided, omit salt. Preheat oven to 350 degrees F. Place corn in microwave-safe dish and cook, covered, for about 1 1/2 to 2 minutes in the microwave: drain. Dice onion and mince garlic, set aside. Slice top off bell pepper 1/2 inch from the stem. Scoop out membrane and seeds. Discard stem and seeds and dice pepper top. Place pepper shell in boiling water for about 2-3 minutes, remove and drain well. Place pepper, bottom side down, in a shallow baking dish. Spray a nonstick skillet lightly with cooking spray and sauté ground turkey breast with onions, chopped bell pepper top and garlic until browned, about 3-4 minutes. Stir in cooked rice, corn, parsley, cheese and black pepper. Spoon mixture into the pepper, bake uncovered for about 20-30 minutes and serve.

Turkey and Bean Enchiladas with fruit, salad and grahams Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice 2 graham crackers (2.5 inch square)

Turkey and Bean Enchiladas*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. low sodium salsa 1 tortilla (approximately 6 inch diameter) 2 1/2 oz. ground skinless turkey breast 1/4 cup canned refried beans, low fat or nonfat 1/4 tsp. chili powder 1 1/2 oz. tomato sauce, low sodium Directions: Mix tomato sauce and salsa together. Place tortilla(s) on a plate and spread half of the tomato mixture on top; set aside. Spray a nonstick skillet with cooking spray and heat on medium-high; cook ground turkey until browned, then stir in refried beans and chili powder. Cook, stirring often, for about 2 minutes. Spoon turkey mixture down center of tortilla(s). Roll up tortilla(s), place seam side down on a microwave safe plate and top with remaining sauce. Heat in microwave and serve. Note: not all microwave ovens are alike, so heat for one minute, check and then if necessary, heat for 30 seconds to one minute more.

Turkey Burger on Bun with Healthy Fries & fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Turkey Burger on a Bun*

Nutrition Information | Scale This Recipe

Ingredients: 2 1/2 oz. ground skinless turkey breast 1 whole wheat hamburger bun 1/2 tsp. Worcestershire sauce 1/4 tsp. onion powder 1/4 tsp. garlic powder 1 tbsp. ketchup Directions: Choose your cooking method! To your ground turkey breast, add Worcestershire sauce, onion and garlic powder and mix thoroughly, then form into a patty. The burger can be grilled, broiled or pan-fried in a non-stick pan sprayed lightly with cooking spray. Cook burger until lightly browned, about 3-5 minutes on each side depending on the cooking method. When ready, you can add a slice of onion, tomato, lettuce, and/or some mustard too, if you wish. Top with any remaining ingredients and serve on a whole wheat bun or bread of choice.

Healthy Fries*

Nutrition Information | Scale This Recipe

Ingredients: 1 serving cooking spray 1 small potato (3 oz.) 2 tbsp. herbal seasoning Directions: Preheat oven to 450 degrees. Spray a baking sheet with cooking spray, set aside. Scrub but do not peel potato. Slice in half, lengthwise, then slice each half into strips and place on baking sheet. Spray potatoes lightly with cooking spray and sprinkle with any herbal seasoning that you like. Bake for 20 minutes or until golden. Serve.

Turkey Fajita with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Turkey Fajita*

Nutrition Information | Scale This Recipe

Ingredients: 1 tortilla (approximately 6 inch diameter) 2 1/2 oz. boneless & skinless turkey breast 1/2 bell pepper 1/2 small onion 1 tbsp. low fat or nonfat sour cream 1/3 tbsp. olive oil Directions: Slice turkey breast into strips on a separate cutting board, set aside. Rinse and cut vegetables into strips; set aside. Heat oil in a nonstick skillet over medium-high heat; stir-fry peppers and onions until just tender, but still crunchy, about 4-5 minutes. Add turkey breast to skillet and continue to stir fry, about 5-7 minutes more, until turkey is no longer pink inside. Warm tortilla by placing on a paper towel in a microwave and heat for 30-35 seconds. Place turkey and vegetables over tortilla, topped with sour cream and a sprinkle of cheese.

Menu: Lunch ediets

Cheesy Tomato Melt with milk, fruit and nuts Nutrition Information

2/3 cup low fat or nonfat milk 1/3 tbsp. walnuts 1 cup sliced fresh strawberries

Cheesy Tomato Melt*	Nutrition Information | Scale This Recipe
Ingredients: 2 slices low sodium whole wheat bread 1 oz. low fat or nonfat cheese of choice 2 tomato slices Directions: Top bread with cheese and tomato slices and broil until cheese begins to melt. Serve.

Chicken Salad with Greens, toast and fruit Nutrition Information

1 slice low sodium whole wheat bread 1 serving fruit of choice

Chicken Salad with Greens*

Nutrition Information | Scale This Recipe

Ingredients: 3 1/2 oz. boneless chicken breast 1/2 medium carrot 3 fresh radishes 1 medium size fresh tomato 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1/4 cup chicken broth, low fat and low sodium 2 cups mixed salad greens 2 tsp. low sodium parmesan cheese Directions: Peel or scrub carrot; coarsely dice carrot and radish; core and slice tomato. Rinse and spin dry salad greens, tear into small pieces and add to large salad bowl with vegetables. Rinse and pat dry chicken and on a separate cutting board, cut into bite size pieces. Heat a nonstick skillet sprayed with cooking spray on medium heat, add the chicken and broth, cover and cook until no longer pink inside, about 7-10 minutes. Remove chicken, cool for about 5 minutes and toss with vegetables and dressing. Top with a sprinkle of Parmesan cheese and serve with toasted bread.

Chicken Tomato Soup with fruit Nutrition Information

1 serving fruit of choice

Chicken Tomato Soup*

Nutrition Information | Scale This Recipe

Ingredients: 5 baby carrots 2 green onions 2 large celery stalks 1 clove garlic 1/2 cup canned, crushed tomatoes, low sodium 1/2 cup chicken broth, low fat and low sodium 1 small potato (3 oz.) 1/2 tsp. oregano 2 1/2 oz. boneless chicken breast 1 tbsp. fresh parsley 2/3 tbsp. olive oil Directions: Slice carrots, scallions, celery and garlic. Cube potato and set aside. In a medium non-stick saucepan, heat half the oil, add sliced vegetables and sauté until garlic is lightly browned. Pour in crushed tomatoes and chicken broth. Bring to a boil and then add potatoes and oregano. Reduce heat, cover and simmer until potato is tender, about 15 minutes. Meanwhile, rinse chicken breast and chop into cubes. In a small non-stick skillet, heat the remaining oil and add chicken when hot. Cook chicken until well cooked, about 5-6 minutes. When chicken is done, add to saucepan, stir in fresh parsley, reduce heat and simmer another 5 minutes or so. *If liquid reduces too much, add water to taste and allow to heat through a little longer to blend with the flavors.

Chickpea Stew with Couscous and fruit Nutrition Information

1 serving fruit of choice

Chickpea Stew*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1/4 small onion 1/2 bell pepper 1 clove garlic 1 medium size fresh tomato 3 oz. tomato sauce, low sodium 1/2 tsp. dried parsley 1/2 oz. low fat or nonfat shredded cheddar cheese 1/4 tbsp. olive oil Directions: Prepare couscous according to recipe directions and set aside. Chop onions, pepper, and tomato; mince garlic. Drain and rinse garbanzo beans to remove excess sodium. Heat oil in a nonstick skillet over medium heat; add onions, bell pepper, and minced garlic and sauté for 3 - 4 minutes or until onions are translucent. Add chopped tomato and cook for about 1 minute more. Stir in tomato sauce and parsley and simmer for 2 or 3 minutes. Stir in drained chickpeas and gently heat for about 5 minutes, until heated through. Serve over couscous with a sprinkle of cheese.

Couscous*	Nutrition Information | Scale This Recipe
Ingredients: 2 tbsp. dry couscous 1/2 cup water Directions: Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with with fork.

Crab & veggie-stuffed pita pocket, nuts and fruit Nutrition Information

3 oz. crab meat, canned 1 tbsp. low fat or nonfat mayonnaise 1/4 medium size fresh tomato 2 fresh radishes 1 whole-wheat, approximately 6 inches (2 oz) pita bread 7 whole almonds 1/2 serving fruit of choice

Crabmeat & veggie toss with Triscuits and fruit Nutrition Information

3 oz. crab meat, canned 1 cup mixed salad greens 4 cherry tomatoes 5 low sodium Triscuits 1 serving fruit of choice 1 tbsp. salad dressing, low sodium 3/4 cup chopped or sliced cucumber

Crunchy Tuna Salad with bread and fruit Nutrition Information

1 serving fruit of choice 1 serving bread of choice

Crunchy Tuna Salad*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. tuna fish water-packed, low sodium 1 cup mixed salad greens 4 cherry tomatoes 2 large celery stalks 4 fresh radishes 6 tsp. balsamic vinegar 2/3 tbsp. olive oil Directions: Rinse and chop celery, radishes and salad greens; quarter cherry tomatoes. Drain and flake tuna. In medium bowl, mix tuna with vegetables, toss with oil and vinegar and serve.

Curried Rice and Egg Salad with fruit Nutrition Information

1 serving fruit of choice

Brown Rice*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Curried Rice and Egg Salad*

Nutrition Information | Scale This Recipe

Ingredients: 1 large egg 1 egg white 1/2 tsp. curry powder 1/2 tsp. Dijon mustard 1/2 cup fresh broccoli 1 tbsp. walnuts 1 medium size fresh tomato 1 cup lettuce, romaine or lettuce of choice 1/4 cup low fat or nonfat, plain or sugar-free yogurt Directions: Prepare the rice according to recipe directions and set aside to cool. Hard-boil eggs; immediately plunge in cold water to cool and then peel. Chop egg and egg white(s)and set aside. Rinse and cut the tomato into quarters. In a smal bowl mix yogurt with curry powder and mustard. Rinse and chop the broccoli; chop the walnuts. Mix the rice, chopped eggs, broccoli, yogurt mixture and walnuts until thoroughly combined. Chill for about 15-20 minutes for the flavors to blend. Serve on a bed of lettuce, topped with the tomato wedges.

Curried Tofu Vegetable Soup, brown rice and fruit Nutrition Information

1 serving fruit of choice

Curried Tofu Vegetable Soup*

Nutrition Information | Scale This Recipe

Ingredients: 3 tbsp. white wine 1/4 tsp. curry powder 1/2 cup vegetable broth 1 cup frozen vegetable of choice 3 oz. firm tofu 1 clove garlic 1/2 medium size onion 1/3 tbsp. all purpose flour 1/3 tbsp. olive oil Directions: Cook rice according to recipe provided, omit salt. Drain and cube tofu, set aside. Chop onion and mince garlic, set aside. Add oil to a non-stick saucepan and sauté onion and garlic over low-medium heat for approximately 5 minutes, until just translucent. Reduce heat to low, and add curry powder, wine and flour. Cook for about 3-4 minutes, stirring frequently. Wisk in the broth, add your vegetable of choice and continue to cook over low heat, partially covered, for about 10 minutes. Add tofu and cook for about 6-7 minutes more. Serve with rice.

Brown Rice*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Healthy Tuna on Pita with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Healthy Tuna on Pita*	Nutrition Information | Scale This Recipe
Ingredients: 3 oz. tuna fish water-packed, low sodium 1 tbsp. low fat or nonfat mayonnaise 1 pita bread, approximately 6 inches (2 oz) 1/2 medium size fresh tomato Directions: Drain tuna and flake with a fork into a bowl. Rinse and chop tomato and combine tuna, tomato and mayonnaise. Cut pita bread in half, fill each pocket with one half of the mixture and serve.

Mediterranean Tuna Salad with Toast, fruit and milk Nutrition Information

1 serving fruit of choice 1/2 cup low fat or nonfat milk

Mediterranean Tuna Salad with Toast*

Nutrition Information | Scale This Recipe

Ingredients: 2 tsp. balsamic vinegar 1/4 tsp. oregano 3 oz. tuna fish water-packed, low sodium 5 cherry tomatoes 1 serving bread of choice 2/3 cup chopped or sliced cucumber 1/3 tbsp. olive oil Directions: Rinse and pat dry vegetables. Cut cucumber and tomatoes into bite size pieces, and mix with drained and flaked tuna in a bowl. In a small bowl, whisk olive oil, vinegar and oregano, and toss with tuna-vegetable mixture. Serve with toasted bread...or crackers are nice...see the substitutions list for choices.

Mushroom & Bean Barley Soup with fruit and salad Nutrition Information

1 serving fruit of choice 1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium

Mushroom & Bean Barley Soup*

Nutrition Information | Scale This Recipe

Ingredients: 1 cup vegetable broth 1/4 cup evaporated nonfat milk 1/2 oz. barley 1/2 tsp. dried parsley 1/4 tsp. black pepper 2 cups fresh mushrooms 1/4 cup canned white beans, rinsed and drained 1/4 small onion 1/4 tbsp. olive oil Directions: Drain and rinse beans in a colander and set aside. Chop onion and slice mushrooms. Heat oil in a nonstick saucepan over medium heat and sauté onions until softened, about 5 minutes. Add mushrooms and continue to cook about 5 minutes more. Add broth, milk, barley, beans and parsley. Cover and simmer until barley is tender, about 12 minutes. Season with black pepper.

Pasta with Tuna and Peas and fruit Nutrition Information

1 serving fruit of choice

Pasta with Tuna and Peas*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 small onion 2 1/2 oz. tuna fish water-packed, low sodium 1/4 cup tomato sauce, low sodium 1/4 tsp. crushed red pepper flakes 1 clove garlic 3/4 cup frozen peas and carrots Directions: Cook pasta of choice according to recipe provided: elbow macaroni or penne are good in this recipe. Chop onion and slice garlic clove thinly. Drain tuna, flake with a fork and set aside. Spray a nonstick skillet with cooking spray and sauté onions and garlic, 3-4 minutes over medium high heat, until softened. Add tomato sauce and frozen peas and carrots, reduce heat to medium low, cover and simmer for about 4-5 minutes, stirring occasionally. Add tuna and pasta to skillet, mix well and heat through for about 3-4 minutes and serve. (You may substitute other herbs or spices as desired.)

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Pasta with Veggie Ragu and fruit Nutrition Information

1 serving fruit of choice

Pasta with Veggie Ragu*

Nutrition Information | Scale This Recipe

Ingredients: 1/2 small onion 1/2 medium carrot 1/2 bell pepper 2 black olives 1/2 cup tomato sauce, low sodium 1/4 tsp. crushed red pepper flakes 1/2 tsp. low sodium parmesan cheese 1 tbsp. fresh basil 1 veggie burger (approximately 100 calories) 1/4 tbsp. olive oil Directions: Prepare any bite size pasta of choice, such as penne or shells, according to recipe, omit salt. Chop basil and olives; set aside. Chop onion, pepper and carrot and sauté in a medium-sized saucepan on medium high heat with oil until onion is golden. Add tomato sauce, olives, and red pepper flakes, cover and simmer for about 10-13 minutes on low-medium heat, or until sauce has reduced about one fourth. Microwave veggie burger about 1 to 1-1/2 minutes or until soft. Note: all microwaves are different, so check after 1 minute, and continue for 30 seconds to 1 minute more if necessary. Crumble veggie burger into the sauce, add cooked pasta, Parmesan cheese and chopped basil; stir to heat through, about 1-2 minutes and serve immediately.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 1/2 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Peanut Butter Sandwich, Creamy Fruit Shake and salad Nutrition Information

1 tbsp. salad dressing, low fat or nonfat; low sodium 1 cup mixed salad greens

Creamy Fruit Shake*	Nutrition Information | Scale This Recipe
Ingredients: 1 cup low fat or nonfat, plain or sugar-free yogurt 3/4 cup fresh raspberries Directions: Combine all ingredients in a blender.

Peanut Butter Sandwich*	Nutrition Information | Scale This Recipe
Ingredients: 1 tbsp. low sodium peanut butter 1 slice low sodium whole wheat bread Directions: Spread peanut butter on bread and serve

Strawberry Yogurt Shake*

Nutrition Information | Scale This Recipe

Ingredients: 1 cup frozen strawberries 4 ice cubes 1/2 cup low fat or nonfat milk 1/2 cup low fat or nonfat, plain or sugar-free yogurt Directions: In a blender, combine strawberries, ice cubes, yogurt and milk. You may sweeten the shake with a teaspoon of sugar (16 calories/4 grams of carbohydrate per teaspoon) or if you wish you could add a packet of artificial sweetener of your choice. If shake is too thick, add a few tablespoons of water.

Pita Spinach Calzone with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Pita Spinach Calzone*

Nutrition Information | Scale This Recipe

Ingredients: 1 pita bread, approximately 6 inches (2 oz) 1 oz. low fat or fat-free shredded Mozzarella cheese 1/2 tsp. oregano 1/4 tsp. Italian seasoning 1/2 medium size fresh tomato 1/4 cup low fat or nonfat ricotta cheese 1/2 tbsp. low fat or nonfat parmesan cheese 1/2 cup frozen spinach Directions: Preheat oven to 375 degrees F. Thaw the spinach and squeeze to remove the water. Wash and dice the tomato. Mix the spinach, tomato, mozzarella, ricotta and Parmesan cheeses with the oregano and Italian seasoning. Stuff pita with mixture and bake on a baking sheet lightly sprayed with cooking spray for 12 to 15 minutes, until heated through.

Rosemary-Zucchini Omelet with Cheese, bread, fruit and salad Nutrition Information

2 tbsp. of salad dressing, low fat or nonfat; low sodium 2 cups mixed salad greens 1 serving fruit of choice 2 servings bread of choice 1/4 tbsp. low fat or nonfat margarine or spread

Rosemary-Zucchini Omelet with Cheese*

Nutrition Information | Scale This Recipe

Ingredients: 4 oz. liquid egg whites 1/2 tsp. fresh rosemary 1/2 fresh medium zucchini 1 tbsp. low fat or nonfat parmesan cheese 1 serving cooking spray Directions: Rinse and slice zucchini into thin rounds. Chop rosemary very fine. Heat a nonstick skillet sprayed with cooking spray on medium. When pan is hot, pour in egg whites and swirl pan to cover the entire surface. Layer zucchini over one half of the skillet. Sprinkle with rosemary and Parmesan cheese and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook for 1 minute more and serve.

Traditional Tuna Sandwich with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice 1 graham cracker (2.5 inch square)

Traditional Tuna Sandwich* (Egg-Free)

Nutrition Information | Scale This Recipe

Ingredients: 2 oz. tuna fish water-packed, low sodium 1/3 tbsp. mayonnaise, egg-free, low fat or nonfat 1/2 large celery stalk 1/4 bell pepper 2 slices low sodium bread of choice Directions: Choose any bread you like, whole wheat or whole wheat pita are good choices. Drain canned tuna well and place in a small bowl. Chop celery and pepper and add with the mayonnaise to tuna and mix well with a fork. Make a sanwich with bread, or stuff in pita and serve.

Traditional Tuna Sandwich, salad and fruit Nutrition Information

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1/2 cup chopped or sliced cucumber 1 serving fruit of choice

Traditional Tuna Sandwich*	Nutrition Information | Scale This Recipe
Ingredients: 2 slices low sodium whole wheat bread 2 1/2 oz. tuna fish water-packed, low sodium 1 1/2 tbsp. low fat or nonfat mayonnaise 1/3 tbsp. fresh lemon juice 1/4 tsp. black pepper Directions: Lightly toast bread, if desired. Drain tuna, flake and mix with mayonnaise, lemon juice and black pepper until well combined. Spread tuna on bread and make sandwich.

Tuna Pasta Salad with fruit and salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Tuna Pasta Salad*

Nutrition Information | Scale This Recipe

Ingredients: 3 oz. tuna fish water-packed, low sodium 1/2 small onion 3 black olives 3 cherry tomatoes 1/4 tsp. oregano 1/4 tsp. garlic powder 1/3 tbsp. olive oil Directions: Prepare pasta according to recipe directions and set aside to cool. Drain liquid from tuna and with a fork flake into a large bowl. Rinse vegetables. Chop onion and olives; cut tomatoes into halves. Combine vegetables, tuna and pasta in the bowl, and then toss with oil, oregano and garlic powder. Serve on mixed greens if desired.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Turkey and Cheese Sandwich, salad and fruit Nutrition Information

2 cups mixed salad greens 2 tbsp. of salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Turkey and Cheese Sandwich* (EF)	Nutrition Information | Scale This Recipe
Ingredients: 2 servings bread of choice 1/2 tbsp. mayonnaise, egg-free, low fat or nonfat 2 oz. low sodium, cooked & sliced turkey breast 1 oz. low fat or nonfat cheese of choice Directions: Lightly toast bread, if desired, and spread with mayonnaise. Layer turkey and cheese and make sandwich. Serve.