Menu: Lunch/Dinner - Tofu ediets

Squash and Pasta Toss with Parmesan Crusted Tofu and fruit Nutrition Information 1 serving fruit of choice Squash and Pasta Toss with Parmesan Crusted Tofu* Nutrition Information | Scale This Recipe Ingredients: 1 clove garlic 1 tbsp. fresh basil 4 oz. firm tofu 1 tbsp. low sodium breadcrumbs 1 cup zucchini or yellow squash 1 tbsp. low fat or nonfat parmesan cheese 1/3 tbsp. olive oil Directions: Rinse and cut zucchini or yellow squash into bite-sized chunks...mince garlic, set aside. Chop basil, set aside. Prepare bite size pasta such as ziti or elbows according to recipe, omit salt. Add zucchini or yelllow squash to boiling water with pasta during last 2 minutes of cooking: drain and set aside. In nonstick skillet, heat oil on medium, add minced garlic and breadcrumbs and cook briefly, stirring constantly, about 2 minutes. Add tofu and sprinkle with cheese as you toss it in the skillet. Cook until tofu coats with the crumbs and is slightly brown, about four more minutes. Add pasta and zucchini or yellow squash to skillet with tofu mixture and heat through, mixing well, about 2 minutes. Remove to serving platter and sprinkle with chopped fresh basil. 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.)

Stir-Fried Rice with Tofu and fruit Nutrition Information

1 serving fruit of choice

Stir-Fried Rice with Tofu* (Egg-Free)

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Ingredients: 1 tsp. canola oil 1 green onion 1/2 tsp. garlic powder 2 tsp. lite soy sauce 1 cup fresh vegetable of choice 4 oz. fresh mushrooms 3 oz. firm tofu 2/3 tbsp. sesame seeds Directions: Prepare rice according to recipe directions, omit salt, set aside. Choose firm tofu; press excess water out and dice into cubes, set side. Choose a fresh vegetable like broccoli or snow peas. Rinse and pat dry vegetables and mushrooms. Wash mushrooms, chop vegetable and green onion; slice mushrooms, set aside. Spray a non-stick skillet with cooking spray and heat over medium heat. Stir-fry tofu, stirring often, until golden, about 2-4 minutes. Remove from pan and reserve. Add oil to the skillet and stir-fry vegetables until tender, about 3-5 minutes. Add cooked rice, garlic powder and soy sauce and continue to stir-fry, approximately 3-4 minutes. Add tofu to rice mixture and cook until heated through, stirring often. Sprinkle with sesame seeds and serve.

Rice, cooked*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. uncooked 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 over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky.

Stuffed Tofu Pepper with Cheese, rice and fruit Nutrition Information

1 serving fruit of choice

Stuffed Tofu Pepper with Cheese*

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Ingredients: 1 bell pepper 3 oz. firm tofu 1/2 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 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. Drain and dice tofu: dice onion and mince garlic. Slice top off bell pepper 1/2 inch from the stem. Scoop out membrane and seeds. Discard stem 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 tofu with onions, chopped bell pepper top and garlic until browned, about 3-4 minutes. Stir in cooked rice and corn, cheese, parsley and black pepper. Spoon mixture into the pepper, bake uncovered for about 20-30 minutes and serve.

Rice, cooked*

Nutrition Information | Scale This Recipe

Ingredients: 2 tbsp. uncooked 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 over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky.

Three Bean Vegetable and Tofu Salad with fruit Nutrition Information

1 serving fruit of choice

Three Bean Vegetable and Tofu Salad *

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Ingredients: 1 cup fresh spinach 1/2 cup fresh broccoli 1/4 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1 tsp. balsamic vinegar 1/4 tsp. Italian seasoning 1/4 cup canned kidney beans, rinsed and drained 1/4 cup pinto beans, rinsed and drained 2 oz. smoked tofu 1/3 tbsp. olive oil 1 Italian plum tomato Directions: Rinse and pat or spin dry spinach. Chop spinach, broccoli and tomato. Cut tofu into small cubes, set aside. Rinse and drain canned beans. Combine all ingredients in large bowl. Whisk together olive oil, vinegar and seasonings, pour over mixture and toss until thoroughly mixed. Serve chilled.

Tofu and Mushroom Pasta Italiano with fruit and salad Nutrition Information

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

Tofu and Mushroom Pasta Italiano* (Milk-Free)

Nutrition Information | Scale This Recipe

Ingredients: 1/4 small onion 1 clove garlic 1/2 medium carrot 3 oz. firm tofu 2 oz. fresh mushrooms 1 tbsp. fresh basil 1 tbsp. dairy-free low fat or nonfat parmesan cheese 4 oz. tomato sauce, low sodium 1/4 tbsp. olive oil Directions: Prepare pasta according to recipe directions, omit salt. Rigatoni, Penne, or Bowties are good choices for this dish. Mince garlic, chop onion, carrot and mushrooms. Drain and cut tofu into bite-sized chunks. Heat olive oil in a medium saucepan and sauté onions, garlic, carrot and tofu over medium heat until onions are tender, about 3-5 minutes. Add mushrooms and cook until liquid from mushrooms evaporates. Add tomato sauce; lower heat, cover and simmer for at least 20 minutes, stirring occasionally. Add cooked pasta and basil to pan; mix well. Serve and sprinkle with parmesan cheese.

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.)

Tofu Delight with Brown Rice
Nutrition Information

Tofu Delight*

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Ingredients: 1/2 small red onion 1/4 bell pepper 1/2 fresh medium zucchini 2 tsp. lite soy sauce 2 1/2 oz. firm tofu 1/4 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1/4 cup fresh mushrooms 1 oz. bean sprouts 1/2 tsp. canola oil Directions: Prepare rice according to recipe directions. Drain and cube tofu; set aside. Wipe mushrooms with a damp towel to clean. Slice mushrooms, onion, bell pepper and zucchini; set aside. Heat oil on medium-high heat in a nonstick skillet. Stir-fry tofu for 1-2 minutes then add onion, pepper and zucchini until vegetables are crisp tender for about 4-5 minutes. Add cooked rice, sprouts, mushrooms, garbanzo beans and soy sauce. Stir-fry for 3-4 minutes more and serve.

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.

Tofu Egg Salad with fruit and salad Nutrition Information

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

Tofu "Egg Salad"*

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Ingredients: 4 oz. firm tofu 1/4 small onion 1/2 large celery stalk 2 tsp. balsamic vinegar 1 tsp. mustard 1/2 tsp. honey 1/4 tsp. paprika 1/4 tsp. dried parsley 1/4 tsp. turmeric Directions: Drain and press any extra water out of firm tofu: crumble into a bowl. Chop onion and celery and combine with tofu. In a separate bowl, combine vinegar, mustard, honey, paprika, parsley and tumeric. Combine with tofu mixture and refrigerate for at least 30 minutes to meld flavors. Serve on bread of choice such as whole wheat or whole wheat pita, or as a salad with a choice of bread or crackers.

Tofu Fajita Asian Style with fruit & salad Nutrition Information

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

Tofu Fajita Asian Style*

Nutrition Information | Scale This Recipe

Ingredients: 1 tortilla (approximately 6 inch diameter) 1 clove garlic 3 tsp. lite soy sauce 1 tsp. Dijon mustard 1/4 tsp. ground ginger 1 tsp. honey 5 oz. firm tofu 1/2 bell pepper 1/3 tbsp. sesame seeds 1 tsp. sesame oil Directions: Mince garlic; core, seed and slice bell pepper into strips, set aside. Drain tofu and cut into bite-size cubes, set aside. Prepare sauce: in a small bowl, mix together garlic, soy sauce, mustard, ginger, honey and sesame seeds. In a nonstick skillet, heat oil on medium-high and stir-fry tofu and pepper until tofu is slightly golden, about 3-5 minutes. Reduce heat to medium; add sauce and cook for 3-4 minutes, coating pepper and tofu well, until most of the liquid is absorbed. Place tortilla(s) on a microwave-proof plate. Spread mixture over tortilla(s), roll up and heat for 40-50 seconds in microwave. Serve.

Tofu-Avocado & Tomato Pita Pocket, salad and fruit Nutrition Information

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

Tofu-Avocado and Tomato Pita Pocket*	Nutrition Information | Scale This Recipe
Ingredients: 1/2 whole-wheat, approximately 6 inches (2 oz) pita bread 3 oz. smoked tofu 2 1/2 tbsp. avocado 1/4 medium size fresh tomato Directions: Chop tofu, avocado and tomato. Mix all ingredients together and stuff into pita pocket. Serve.

Tofu-Teriyaki Pasta Salad and fruit Nutrition Information

1 serving fruit of choice

Tofu-Teriyaki Pasta Salad*

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Ingredients: 4 oz. firm tofu 1 tbsp. low fat or nonfat mayonnaise 1/4 tsp. Italian seasoning 1 clove garlic 1 tbsp. teriyaki sauce 2 cups fresh vegetable of choice 1 tsp. sesame oil Directions: Prepare pasta according to recipe, omit salt. Mince garlic; rinse and chop vegetable of choice. Press tofu to remove excess liquid and cube into bite-size pieces. In a non-stick skillet, heat oil on medium; add garlic and tofu and stir-fry until garlic is golden, about 2 minutes. Add vegetable, teriyaki sauce and seasoning to skillet and stir-fry until vegetable is tender but still firm (time depends on vegetable chosen). Mix pasta and mayonnaise well, then combine with stir-fried vegetables and tofu. Mix everything thoroughly and serve chilled.

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.)

Tofu-Vegetable Burger and fruit Nutrition Information

1 serving fruit of choice

Tofu-Vegetable Burger* (Milk-Free)

Nutrition Information | Scale This Recipe

Ingredients: 1 green onion 1 clove garlic 1 cup fresh spinach 2 oz. firm tofu 1 tsp. lite soy sauce 1/2 tsp. honey 1 tbsp. walnuts 2 tbsp. low sodium breadcrumbs 1 whole wheat hamburger bun 1 tsp. Dijon mustard 1 oz. vegetarian cheese (soy or rice cheese) 1 medium carrot Directions: Rinse fresh spinach well and spin or pat dry; scrub or peel carrot. Finely chop spinach, carrot, and onion; mince garlic, set aside. In a medium skillet sprayed with cooking spray, sauté onion and garlic 2-3 minutes, until onions are translucent. Mix soy sauce, mustard, and honey in small bowl; add to skillet along with the spinach and carrots. Drain and crumble tofu into mixture. Cover and cook over medium heat until vegetables are very tender, about 10-12 minutes. Uncover and continue cooking until liquid has completely evaporated, about 5-10 minutes more. Let cool and stir in chopped walnuts and half of the breadcrumbs. With clean hands, form one or two patties and coat with remaining breadcrumbs. Heat the same skillet sprayed with cooking spray over medium-high, cook patties for about 5 minutes on each side, or until browned. Top burger with vegetarian cheese about 1 minute before removing from heat. Serve on whole wheat bun with mustard.

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*

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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*

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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*

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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*

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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*

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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*

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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*

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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*

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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*

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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)

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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*

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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.