GREEK SALAD

Yield: 4 servings
Serving size: 1/4 of salad

Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Sodium: 247 mg; Carbohydrates: 8 g; Fat: 4 g; Cholesterol: 8 mg
Exchanges: 1 Vegetable; 1 Fat


INGREDIENTS :

- 1 large bunch spinach, washed, chopped
- 1 cucumber, (regular or English) peeled, seeded, chopped
- 8 cherry tomatoes, seeded and quartered
- 1/4 red onion, sliced
- 1/3 cup feta cheese, crumbled
- 8-10 Greek olives, seeded, sliced
- 3 cloves roasted garlic (optional)


DIRECTIONS :

- Combine the above ingredients in large salad bowl.

- If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.

- Use dressing of choice or a Greek yogurt salad dressing.

GREEN BEANS WITH TOASTED NUTS

Nutritional Information Per Serving:
Calories: 104; Protein: 3 g; Sodium: 145 mg; Carbohydrates: 11 g; Fat: 6 g; Cholesterol: 0 mg
Yield: 4 servings.


INGREDIENTS

- 1 pound green beans, stem ends trimmed
- 2 teaspoons extra-virgin olive oil
- 2 tablespoons chopped peeled hazelnuts or walnuts
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste

PREPARATIONS :

Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.

Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.

BROCCOLI PESTO

Nutritional Information Per Serving:
Calories: 43; Protein: 1 g; Sodium: 22 mg; Carbohydrates: less than 1 g; Fat: 4 g
Exchanges: Vegetable, 1/4 Medium-fat Meat

Yield: Makes 1 cup of pesto.

Makes enough for 8-12 crostini or as a dip with sliced raw vegetables such as carrots and red, orange, or yellow bell peppers.


INGREDIENTS :

- 2 cups broccoli florets, stem removed
- 1-2 cloves garlic, chopped
- 1/2 cup basil leaves, lightly packed
- 1/4 cup walnuts
- Freshly ground black pepper
- 3-4 Tbsp. extra virgin olive oil
- 1/4 cup grated Parmigiano-Reggiano cheese
- Salt, if desired


DIRECTIONS :

Place the broccoli, garlic, basil and nuts in a food processor or blender. Add 4 or 5 grinds of pepper. Puree until the broccoli is finely ground but still grainy.

With the motor running, drizzle in just enough of the oil to make the mixture spreadable and soft enough to use as a dip. Scrape down the sides of the bowl and blend 15 seconds longer. Transfer the pesto to a bowl.

Mix in the cheese and season to taste with salt, if desired. Cover tightly and refrigerate 2 hours before serving to allow the flavors to meld. This pesto keeps up to 2 days if stored tightly covered in the refrigerator.

To use with crostini, spread 1 to 2 tablespoons pesto on each slice of grilled or toasted bread (preferably whole-wheat Italian).

FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, AND PEPPERS

Nutritional Information Per Serving:
Calories: 151; Protein: 5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Fat: 4.5 g
Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 FatServes: 8
Serving Size: 1/8 of recipe 


INGREDIENTS :

- 2 bulbs garlic
- Olive oil cooking spray
- 3 medium onions, cut into wedges
- 2 large red bell peppers, cut into 1/2-inch slices
- 2 tablespoons olive oil or vegetable oil
- 2 tablespoons lemon juice
- 2 tablespoons finely chopped parsley
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 8 ounces fettuccine, cooked, warm 


DIRECTIONS :

Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. 

Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan. Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.

Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm. 

MEXICAN TUNA SALAD

Nutritional Information Per Serving:

Calories: 192; Protein: 23 g; Sodium: 841 mg; Cholesterol: 31 mg; Carbohydrates: 8 g; Fat 8 g

Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)

Yield: 2 servings
Serving Size: About 1 cup


INGREDIENTS :

- 1 (6 ounce) can chunk light tuna in water, drained and flaked
- 1 green bell pepper, minced
- 2 scallions, minced
- 1/4 cup prepared green salsa
- 6 pimiento-stuffed green olives, chopped
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon lime juice
- 1/2 teaspoon ground cumin
- Freshly ground pepper to taste


DIRECTIONS :

Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.

WILD RICE WITH SHIITAKES & TOASTED ALMONDS

Nutritional Information Per Serving:
Calories: 159; Protein: 8 g; Sodium: 60 mg; Cholesterol: 4 mg; Carbohydrates: 25 g; Fat 4 g

Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Yield: 6 servings
Serving Size: 3/4 cup 


INGREDIENTS

- 2-1/2 cups reduced-sodium chicken broth or vegetable broth
- 2 cups sliced shiitake mushroom caps or button mushrooms (3 ounces)
- 1 cup wild rice
- 6 tablespoons sliced almonds
- 1 teaspoon butter
- 1 bunch scallions, trimmed and thinly sliced (about 2 cups)
- Freshly ground pepper to taste 


DIRECTIONS

Bring broth to a boil in a medium saucepan over high heat. Stir in mushroom and wild rice. Return to a boil. Reduce heat to very low, cover, and simmer until the rice has "blossomed" and is just tender, 45 to 55 minutes. Drain any remaining liquid and transfer the rice to a serving bowl.

Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly until golden brown and fragrant, 2 to 3 minutes. Transfer to a plate to cool.

About 5 minutes before the rice is done, melt butter in a medium nonstick skillet over medium heat. Add scallions and cook, stirring often, until softened and still bright green 2 to 3 minutes. Stir the scallions, almonds, and pepper into the rice. Serve warm. 

WEST COAST COBB SALAD

Yield: 4 servings
Serving size: 1/4 of recipe

Nutritional Information Per Serving:
Calories: 413; Protein: 40 g; Sodium: 838 mg;
Cholesterol: 166 mg; Carbohydrates: 27 g; Fat 16 g
Exchanges: 4 Lean Meat, 4 Vegetable, 2 Fat
INGREDIENTS

- 12 cups torn romaine lettuce
- 2 cups diced grilled chicken breast or roast turkey
- 1 cup diced tomato
- 1 cup diced avocado
- 1 medium carrot, shredded with a potato peeler
- 1/2 cup chopped red onion
- 2 hard boiled eggs, chopped
- 4 slices turkey bacon, cooked and crumbled
- 3/4 cup shredded nonfat or reduced-fat Monterey Jack cheese
- 1/4 cup chopped walnuts
- 3/4 cup nonfat or light ranch or olive oil vinaigrette salad dressing

DIRECTIONS

Arrange a quarter of the salad greens over the bottoms of each of 4 plates. Top the lettuce on each plate with a quarter of the chicken or turkey and a quarter of the tomato, avocado, carrot, and onion.

Sprinkle each salad with some of the egg, bacon, cheese, and walnuts. Serve immediately accompanied by the dressing.