529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable

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2007 KVIQ Television Spots for Project LEAN Cuisine ~ Recipes ~
January 2007 Speedy Bean & Tortilla Casserole Mushroom Barley Soup Chicken Teriyaki Stir Fry	February 2007 Confetti Salad Spaghetti with Red Clam Sauce Curried Cauliflower Pasta Fagioli	March 2007 Black Bean Soup Cider-Braised Apples (or Pears)
April 2007 Spring Yogurt Salad Carrot Salad with a Twist of Lime Fajitas Artichoke & Tomato Gratin	May 2007 Chicken Parmesan Veggie Pasta Salad Broiled Seafood Muffins Broccoli with Bread Topping Jicama Slaw	June 2007 Spinach Bean Orzo Ratatouille Spaghetti Tropical Sunrise Parfait
July 2007 Grandma’s Applesauce Cake Cool Zucchini Slaw Picadillo Burritos Arroz con Pollo Ensalata Lemon Rosemary Zucchini	August 2007 Penne Salad with Fresh Tomatoes, Peppers & Basil Greek Tofu Salad Scalloped Summer Tomatoes and Zucchini Carrot Salad with Cumin	September 2007 Fresh Blueberry-Peach Parfaits Tomato & Cucumber Salad with Parsley and Mint Chard & Cabbage Stir Fry Green Beans with Tomatoes
October 2007 Vermicelli with Broccoli Pears Héléne Artichoke & Tomato Gratin ‘Hallo-Bean’ Salad	November 2007 Herbed Vegetable Combo Arugula and Pear Salad Roasted Sweets, Fennel & Onions	December 2007 Quick Apple Galette Curried Corn Bisque Carrot Sauté with Ginger & Orange

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January 2007 - Speedy Bean & Tortilla Casserole

2 tsp. olive or canola oil
½ c. chopped onion
1 – 15-oz. can beans in tomato sauce
1 – 15-oz. can whole kernel corn, drained
1 – 4-oz. can diced green chiles
1 tsp. cumin powder
4-8 corn tortillas, cut in halves
1 c. reduced fat Monterey Jack, cheddar, or Mozzarella cheese, grated

1. Cook chopped onion in oil in medium-sized pan. Add beans, corn, chiles and cumin powder, and cook together for approx. 5 minutes.
2. Lightly coat a shallow casserole dish with vegetable cooking spray. Spread ½ cup of bean mixture on bottom of casserole, top with tortilla halves. Repeat bean mixture and then ½ of cheese.
3. Add tortilla halves, then remainder of the bean mixture, and cheese.  Bake at 350 degrees for 20-30 minutes.

Serves 6, with 268 calories per serving, 7 g. fat, 10 mg. chol., 568 mg. sodium, 7 g. fiber, 36 g. carb., 11 g. protein

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January 2007 - Mushroom Barley Soup
(adapted from Communicating Food for Health)

1 Tbsp. canola or olive oil
1 medium onion, chopped
2 stalks celery, thinly sliced
2 carrots, scrubbed and thinly sliced
2 c. sliced mushrooms (or 2 - 8-oz cans, drained)
½ c. quick-cooking barley
1 tsp. garlic powder, or 1-2 cloves garlic, minced
½ tsp. thyme
3 c. reduced salt chicken, vegetable or beef broth
2 c. water
1 Tbsp. chopped fresh parsley

1. Heat oil in large soup pot over medium-high heat. Saute onion, celery, carrots (and mushrooms, if fresh) until golden, about 4 minutes.
2. Add the rest of the ingredients except for the parsley and bring to a boil. Lower heat to a simmer and cook until the barley is tender, about 20 minutes.
3. Sprinkle parsley on top of the soup and serve hot.

Serves 4, with 148 calories in each 1 ½ c. serving, 5 g. fat, 0 mg. chol., 152 mg. sodium, 21 g. carb., 4 g. fiber, 8 g. protein

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January 2007 - Chicken Teriyaki Stir Fry
(adapted from Communicating Food for Health)

1 lb. bag frozen stir fry vegetables (your choice of combinations)
1 cup cooked chicken, turkey, beef, or cubed tofu
4 Tbsp. lite soy sauce
1 Tbsp. sesame oil
3 c. cooked brown rice

1. Lightly spray a large nonstick skillet with vegetable cooking spray and heat over medium high heat.
2. Saute the vegetables until crisp tender and heated through, 3-5 minutes.
3. Season the vegetables with the soy sauce and sesame oil and add the chicken (or other meat or protein). Allow to heat together. Serve the vegetables over the rice.

Serves 4, with 306 calories in each 2-cup serving; 6 g. fat, 29 mg. chol., 540 mg. sodium, 43 g. carb., 4 g. fiber, 20 g. protein

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February 2007 - Confetti Salad
(adapted from Quick & Healthy, vol. 2)

2 cups cooked brown rice
1 can (15 oz.) whole kernel corn, drained (or 2 c. frozen corn)
½ c. diced green bell pepper
½ c. diced red bell pepper
4 green onions, chopped
1 tsp. dried thyme
1/3 c. nonfat Italian dressing

1. Combine all except the last ingredient. Pour dressing over mixture and toss well.

Makes 5, 1 cup servings, with 128 calories, 1 g. fat, 0 mg. chol., 186 mg. sodium, 2 g. fiber, 27 g. carb., 3.2 g. protein

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February 2007 - Spaghetti with Red Clam Sauce

12 oz. uncooked whole wheat spaghetti
2 tsp. olive oil
2 tsp. minced garlic
1 jar (26 oz.) fat free marinara pasta sauce (your preference)
2 Tbsp. tomato paste
¼ tsp. crushed red pepper flakes
3 (6 ½ oz) cans chopped clams, undrained
1 can (8 oz.) sliced mushrooms, drained (optional)
6 Tbsp. grated Parmesan cheese

1. Cook pasta according to package instructions. Drain clams in a strainer over a bowl, reserving the liquid, and set clams aside.
2. Heat oil in a medium saucepan over medium heat. Add garlic; sauté 1-2 minutes. Stir in marinara sauce, tomato paste, clam liquid and red pepper flakes; bring to a simmer and cook for 10 minutes.
3. Stir in clams and mushrooms, and simmer 3 minutes. Serve with pasta and top each serving with Parmesan cheese.

Makes approx. 6, 1 cup servings, with 330 calories per serving, 3.1 g. fat, 29 mg. chol., 833 mg. sodium, 4.6 g. fiber, 17 g. protein

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February 2007 - Curried Cauliflower
(adapted from Light & Easy)

Vegetable cooking spray
1 ½ tsp. canola or olive oil
1/3 c. thinly sliced green onions
1 ½ tsp. curry powder
½ tsp. garlic powder
¼ tsp. salt
1 large red bell pepper, seeded and cut into ¼-inch squares
1 medium cauliflower (about 2 lbs.), broken into flowerets
½ c. water

1. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add green onions, and sauté 1 minute. Add curry powder, garlic powder and salt; sauté 30 seconds.
2. Add red pepper, and sauté 1 minute. Add cauliflower and water; stir well. Cover, reduce heat, and simmer 10-12 minutes or until cauliflower is crisp-tender. Stir occasionally and don’t overcook.

Makes 5, 1-cup servings, with 2.0 g. fat, 0 mg. chol., 138 mg. sodium, 9.2 g. carb. 3 g. protein

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February 2007 - Pasta Fagioli
(adapted from Food & Health Communications)

1 tsp. olive oil
2 tsp. minced garlic (approximately 2 medium cloves)
2 c. fat free, reduced sodium chicken or vegetable broth
2 c. frozen Italian-style mixed vegetables
1 can (15 oz.) diced tomatoes (or 1 cup fresh tomatoes, diced)
1 Tbsp. Italian seasoning
1 can (15 oz.) white beans, drained and rinsed
1 c. dry whole wheat macaroni 

1. Heat a large pan over medium-high heat. Add the olive oil and garlic and sauté until golden brown, about 1 minute.
2. Add the rest of the ingredients and bring to a boil. Lower heat to simmer and cook until macaroni is tender, about 10-12 minutes. Serve hot.

Makes 4, 1 ½ cup servings, with 265 calories, 2.5 g. fat, 12 mg. chol., 178 mg. sodium, 7 g. fiber, 45 g. carb, 14 g. protein.

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March 2007 - Black Bean Soup
(adapted from Eating Well Magazine)

1 tsp. olive or canola oil
1 medium onion, chopped
1-2 stalk celery, washed, trimmed and chopped
1-2 carrots, scrubbed, trimmed and grated
2 cloves garlic, finely minced
1 tsp. cumin
1 16-oz cans black beans, drained and rinsed
3 c. reduced sodium, fat free chicken or vegetable broth
1/3 c. chopped fresh cilantro
2 oz. smoked ham (optional), diced (1/2 c.)
8 oz. tomato sauce
1 Tbsp. fresh lime juice
¼ tsp. dried red pepper flakes
½ c. nonfat plain yogurt

1. Heat a nonstick pot over medium heat. Add olive or canola oil, onions, celery, carrots, garlic and cumin; saute’ until softened, about 5 minutes. Puree in a food processor or blender, or use an immersion blender. Add 2 cans of beans and puree until very smooth (or mash with a potato masher or fork). Return to pot.
2. Add the remaining can of beans, along with broth, 4 Tbsp. cilantro, ham, tomato sauce, lime juice and pepper flakes. Heat through and ladle into bowls. Garnish with yogurt and the remaining 2 Tbsp. cilantro.

Makes 4 servings, with 424 calories, 4 g. fat, 9 mg. chol., 464 mg. sodium, 9 g. fiber

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March 2007 - Cider-Braised Apples (or Pears)
(adapted from Eating Well Magazine)

4 large tart apples (Granny Smith, Braeburn), peeled, cored and cut into ¼-inch thick slices
1 tsp. ground cinnamon
½ tsp. ground allspice
½ tsp. ground nutmeg
2 tsp. trans-fat free margarine
1 tsp. canola oil
½ c. apple cider
2-3 Tbsp. finely chopped crystallized ginger

1. In a bowl, toss apples with cinnamon, allspice and nutmeg.
2. In a nonstick skillet, heat butter and oil over medium heat. Add the apples and sauté for 1 minute.
3. Pour in cider, cover and reduce heat to medium-low. Simmer for 12-15 minutes, or until the apples are tender. Stir in ginger and serve hot.

Serves 4, with 139 calories per serving, 4 g. fat, 0 mg. chol., 22 mg. sodium, 29 g. carb., 0 mg. protein

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April 2007 - Spring Yogurt Salad
(adapted from Cheap & Nutritious)

½ English cucumber, diced
1 large tart apple (such as Pippin, Granny Smith, or Braeburn)
½ c. raisins
1/3 cup walnuts (or other preferred nut), chopped
2 cloves garlic, minced or pressed
1 - 1 ½ c. nonfat plain yogurt

1. Place all ingredients in a bowl and mix well.
2. Chill until time to serve. (May be made up to 24 hours in advance.)

Serves 6, with 128 calories per serving, 4.5 g. fat, 0.8 mg. chol., 28 mg. sodium, 2.5 g. fiber, 22 g. carb., 3.5 g. protein

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April 2007 - Carrot Salad with a Twist of Lime
(adapted from Epicurious.com)

4 medium-sized carrots
3 Tbsp. fresh lime juice
¼ tsp. grated lime zest
¼ c. chopped fresh cilantro leaves
2 tsp. olive oil
¼ tsp. salt (optional)
Pepper (optional)

Shred carrots and toss together in a bowl with the remaining ingredients. Add salt & pepper, if desired. Garnish with fresh cilantro sprigs.

Serves 4, with 48 calories per serving, 2 g. fat, 0 mg. chol., 190mg. sodium, 2 g. fiber, 7 g. carb., 0.6 g. protein

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April 2007 - Fajitas
(adapted from Eating on the Run)

2 Tbsp. fat free or low fat Italian dressing (or similar)
1 Tbsp. lime or lemon juice
1 medium onion, cut in half and sliced into thin strips
2 medium-sized bell peppers (your choice of color)
12 oz. lean meat, turkey or chicken, cut in strips, or baked tofu strips
1 medium tomato, coarsely chopped
¼ - ½ c. chopped cilantro
8 whole-wheat tortillas
½ c. shredded reduced fat cheddar or Mozzarella cheese (optional)
Salsa (optional)

1. In a large non-stick skillet, combine fat-free dressing and lime juice. Cook and stir onion strips for one minute. Add peppers; cook and stir until tender, about one more minute.
2. Add meat or tofu. Cook and stir until meat is cooked through.
3. Add tomato and cilantro, and cook and stir until heated through.
4. Fill and fold tortillas, garnishing with cheese and salsa, if desired.

Serves 4 with 504 calories, 13 g. fat, 83 mg. chol., 629 mg. sodium, 6 g. fiber, 54 g. carb. 39 g. protein

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April 2007 - Artichoke & Tomato Gratin
(adapted from Eating Well Magazine)

1 – 14-oz. can artichoke hearts, drained
3 medium-sized tomatoes, sliced
½ c. fresh chopped basil
Salt (optional)
Pepper to taste
1 ½ c. fresh breadcrumbs
½ c. grated Swiss cheese
2 tsp. olive oil

1. Slice artichoke hearts. Lightly coat a shallow 1 ½ qt. baking dish with vegetable cooking spray.
2. Overlap artichoke slices with tomato slices, sprinkle with fresh basil, and lightly season with pepper and salt (if desired).
3. Combine fresh breadcrumbs and Swiss cheese; sprinkle over vegetables and drizzle with olive oil.
4. Bake at 400 degrees until top is golden, about 25 minutes.

Makes 6 servings of ¾ cup, with 169 calories, 5 g. fat, 3.7 mg. chol., 431 mg. sodium,4 g. fiber, 25 g. carb., 6 g. protein

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May 2007 - Chicken Parmesan
(adapted from Quick & Healthy, Vol. 2)

1-1 ½ c. spaghetti sauce (with less than 4g. fat/1/2 c.)
1 lb. skinless, boneless chicken breasts
½ green bell pepper, sliced
½ c. sliced onion
8 oz. whole wheat spaghetti or fettucini noodles
2 oz. grated part-skim mozzarella cheese
3 Tbsp. Parmesan cheese

1. Preheat oven to 350 degrees. Spray an 8” x 8” pan with non-stick cooking spray. Pour ½ cup of sauce in the pan.
2. Place chicken pieces in the pan and top with vegetables and remaining sauce. Cover with aluminum foil and bake for 30-40 minutes.
3. While chicken is baking, prepare noodles according to package directions.
4. Remove foil from chicken and top with mozzarella cheese. Bake another 5 minutes, or until cheese is melted and begins to brown. Sprinkle with Parmesan cheese and serve.

Makes 4 servings, with 432 calories per serving, 7 g. fat, 76 mg. chol., 0.03 g. trans fat, 684 mg. sodium, 9 g. fiber, 55 g. carb., 41 g. protein

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May 2007 - Veggie Pasta Salad
(adapted from Quick & Healthy Vol. 2)

8 oz. whole wheat rotini pasta (about 3 c. dry)
1 c. broccoli flowerets
1 c. cauliflower flowerets
1 c. sliced cucumber
1 c. sliced carrots
½ c. nonfat Italian or ranch-style dressing

1. Cook pasta according to package directions, omitting salt and oil. Drain and cool.
2. Add vegetables and toss with dressing, and chill. (Or, blanch cut broccoli, cauliflower, and carrots in boiling water for 1 minute; cool under cold running water and drain well-toss with dressing and pasta).

Makes 8 cups, for 8 servings, with 130 calories per cup, 0.7 g. fat, 0 g. trans fat, 1.0 mg. chol., 131 mg. sodium, 5 g. fiber, 28 g. carb., 5 g. protein

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May 2007 - Broiled Seafood Muffins
(adapted from Quick & HealthyII)

2 whole grain English muffins, split
2 Tbsp. light mayonnaise or low fat Ranch or Caesar dressing
4 oz. cooked crab, shrimp, tuna, or other fish
1 medium tomato, sliced (optional)
2 thin slices mild onion
2 oz. grated reduced fat cheese (cheddar, mozzarella or Swiss)

1. Toast muffins. Spread with mayonnaise (or dressing of your choice). Top with seafood, tomato and onion (if desired), and cheese.
2. Broil until cheese melts and lightly browns on top.

Serves 2, with 290 calories per serving, 8 g. fat, 28 g. carb. 26 g. protein

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May 2007 - Broccoli with Bread Topping
(adapted from United Indian Health Services Recipes)

6 c. chopped broccoli (fresh or frozen, chopped)
1/3 c. dry bread crumbs
2 Tbsp. grated parmesan cheese
2 Tbsp. finely chopped almonds
1 tsp. dried basil
1 tsp. dried oregano
¼ tsp. salt
¼ tsp. black pepper

1. Preheat oven to 450 degrees.
2. If broccoli is fresh, cook in boiling water for 2 minutes and drain. Rinse with cold water and drain well. If using frozen chopped broccoli, thaw by rinsing with hot water, and drain well.
3. Place broccoli in a shallow baking dish that has been lightly coated with vegetable cooking spray.
4. Combine breadcrumbs and remaining ingredients. Sprinkle evenly over the broccoli.
5. Bake at 450 degrees for 10-15 minutes, or until top is golden brown.

Serves 6, with 97 calories per serving, 2.4 g. fat, 1.5 mg. chol., 0 trans fat, 232 mg. sodium, 6 g. fiber, 16 g. carb., 6 g. protein

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May 2007 - Jicama Slaw
(adapted from The Eating Well Rush Hour Cookbook)

¼ c. apple cider
1 Tbsp. olive oil
2 tsp. Dijon mustard
1 tsp. water
1 clove garlic, finely chopped
2 c. grated jicama
1 c. grated carrots
1 c. grated Granny Smith apples
pepper to taste

1. In a salad bowl, whisk apple cider, oil, water, vinegar, mustard and garlic.
2. Add jicama, carrots and apples; toss to coat. Season with pepper to taste.

Makes about 4 cups to serve 4, with 90 calories per serving, 3.5 g. fat, 0 mg. chol., 0 mg. trans fat, 56 mg. sodium, 4.6 g. fiber, 15 g. carb., 1 g. protein

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June 2007 - Spinach Bean Orzo
(adapted from Communicating Food for Health)

¾ c. fat free, reduced sodium chicken, beef, or vegetable broth
14-oz can reduced salt diced tomatoes, undrained
15-oz can canneloni, Great Northern, or pinto beans, undrained
1 10-oz. box frozen chopped spinach, thawed
½ c. whole wheat orzo
1 tsp. Italian herb mix
1 clove garlic, minced (or ½ tsp. garlic powder)
Black pepper, to taste
2 Tbsp. grated Parmesan cheese (optional)

1. Combine all ingredients in a medium-sized sauce pan and heat over medium-high heat until mixture comes to a boil.
2. Lower heat to simmer, partially cover, and cook until pasta is done, approximately 10 minutes.
3. Top with parmesan cheese and serve. For a different look, transfer the cooked food to a shallow, lightly oiled casserole, Place 3 or 4 slices of fresh tomato across the top, sprinkle with Parmesan cheese, and place under hot broiler for several minutes, or until cheese is lightly browned.

Makes 5 servings. Each 1-1/4 cup serving has 316 calories, 2 g. fat, 0 g. sat. fat, 0 trans fat, 49 mg. chol., 248 mg. sodium,  g. fiber, 60 g. carb., 13 g. protein

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June 2007 - Ratatouille Spaghetti
(adapted from Food for Health)

16 oz. whole wheat spaghetti, cooked according to package directions)
1 – 28 oz. can or jar of commercial pasta sauce (your preference, low fat)
1 medium onion, chopped
2 tsp. crushed or minced garlic
1 Tbsp. dried parsley (or ¼ c. fresh, chopped parsley)
1 medium-sized eggplant, cut into 1-inch cubes
2 medium-sized zucchini, cubed
1 medium-sized bell pepper (any color), cut into 1-inch cubes
14-oz. package calcium tofu (optional), drained and cubed
2 Tbsp. grated parmesan cheese

1. Place all ingredients (except spaghetti) into a large Dutch oven or pot with a lid, and heat over medium-high heat.
2. Bring to a boil, then reduce heat and simmer until vegetables are tender, about 10 to 15 minutes.
3. Serve over hot whole wheat spaghetti and top each serving with 2 tsp. Parmesan cheese.

Serves 6, with 493 calories per serving (with tofu), 9 g. fat, 1.5 mg. chol., 0 mg. trans fat, 476 mg. sodium, 18 g. fiber, 83 g. carb., 27 g. protein

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June 2007 - Tropical Sunrise Parfait
(adapted from Communicating Food for Health)

2 c. canned pineapple tidbits or chunks, drained
1 c. (1/2 pint) fresh or frozen berries
1 c. nonfat or low-fat vanilla yogurt
1 medium banana, sliced
1/3 c. raisins or dates, chopped
¼ c. toasted sliced almonds or walnuts
1 Tbsp. Unsweetened, flaked coconut (optional)

1. Layer the pineapple, berries, yogurt, banana, and dried fruit in parfait glasses (or medium-sized glasses).
2. Sprinkle with nuts and coconut (if used), and serve.

Makes 4 servings, with 245 calories per serving, 6 g. fat, 0 mg. chol., 42 mg. sodium, 6 g. fiber, 6 g. protein, 46 g. carb.

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July 2007 - Grandma’s Applesauce Cake

1/4 C. margarine
3/4 C. brown sugar
1 large egg
1 1/4 C. whole wheat pastry flour
1/4 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1 C. unsweetened applesauce
1/2 C. raisins
1/3 C. chopped walnuts

Frosting:
2 tbsp. margarine
1/4 C. packed brown sugar
1 tbsp. nonfat or 1% milk
¾ C. powdered sugar

1. Preheat oven to 350 degrees. Coat an 8 x 8 inch baking pan with nonstick cooking spray.
2. Blend together softened margarine and brown sugar.  Add egg and beat until fluffy.
3. In a separate bowl, stir together flour, baking powder, baking soda, cinnamon, and nutmeg.
4. Add flour mixture alternately with applesauce, making two additions of each. Beat lightly after each addition. Stir in raisins and walnuts.
5. Spread batter evenly in pan and bake for about 35 minutes or until top is brown and toothpick inserted in the center comes out clean. Cool.

To make frosting:

1. Melt margarine and stir in brown sugar, cook until bubbly. Remove from heat and add milk. Vigorously beat until smooth.
2. Add powdered sugar and beat until smooth and ready to spread thinly on cooled cake.

Makes 12 servings, with 249 calories per serving, 8 g. fat, 88 mg. sodium, 2.4 g. fiber, 43 g. carb., 3 g. protein.

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July 2007 - Cool Zucchini Slaw
(adapted from Eating Well)

1 ½ lb. zucchini (3 medium), coarsely grated
1 medium-sized sweet or red onion, halved and thinly sliced
1 tsp. salt
1 small red (or other color) bell pepper, seeded and diced
¼ c. cider vinegar
3 Tbsp. frozen apple juice concentrate
2 Tbsp. chopped fresh basil
Salt (optional) and freshly ground pepper to taste

1. Place zucchini and onion in a colander set over a bowl. Add salt and toss to coat. Let drain for 30 minutes at room temperature. Rinse vegetables with cool water and squeeze to remove as much moisture as possible.
2. Transfer vegetables to a medium bowl. Add bell pepper, vinegar, apple juice concentrate and basil and toss well. Season with pepper and salt (if desired).

Makes about 4 cups, for 6 servings, with 45 calories per serving, 0 g. fat, 0 mg. chol., 185 mg. sodium, 2 g. fiber, 11 g. carb., 2 g. protein.

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July 2007 - Picadillo Burritos
(adapted from The Twenty Minute Low-Fat Gourmet)

8 – 8-inch corn tortillas
12 oz. ground skinless turkey breast
1 ½ tsp. ground cumin
¼ tsp. cinnamon
1/8 tsp. salt (optional)
¼ tsp. ground pepper
2 cloves garlic, minced
1 medium yellow onion, coarsely chopped
1 medium bell pepper, coarsely chopped (your choice of color)
1 c. whole kernel corn, frozen or canned and drained
1 c. thick, prepared salsa (your choice of “heat”)
1/3 c. raisins or currants
¼ - ½ c. coarsely chopped cilantro

1. Wrap tortillas in aluminum foil and place in oven at 350 degrees (or wrap in wax paper and heat for 40 seconds in microwave oven, just before using).
2. Crumble turkey into large non-stick skillet and sprinkle with cumin, cinnamon, salt and pepper. Use medium heat. Add garlic and cook for 2 minutes. Add chopped onion and bell pepper and cook an additional 2-4 minutes, or until turkey is no longer pink.
3. Stir in corn, salsa and raisins. Cover and simmer 5-7 minutes, or until flavors have combined and raisins are plump. Stir in cilantro, and spoon down center of warm tortillas. Roll and serve.

Serves 4, with 2 burritos per serving, and 304 calories per serving, 3 g. fat, 34 mg. chol., 623 mg. sodium, 5 g. fiber, 47 g. carb., 27 g. protein.

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July 2007 - Arroz con Pollo Ensalata
(adapted from foodandhealthcommunications.com)

6 c. romaine or other green or red leafy lettuce
2 c. cooked brown rice
1 mild chili pepper, seeded and sliced (Anaheim works well)
1 large ripe tomato, cored and diced
½ medium-sized cucumber, thinly sliced
8 oz. skinless white cooked chicken or turkey meat, shredded or cut into small pieces

Dressing:
1 Tbsp. olive or canola oil
3 Tbsp. balsamic or other herb-flavored vinegar

1. Layer ingredients for the salad in a large salad bowl, in the order in which they are listed (with lettuce on the bottom). Cover; refrigerate until ready to serve, up to one day.
2. When ready to serve, add dressing ingredients and toss well. Serve immediately.

Serves 4, with each serving 3 c. and 324 calories per serving, 7 g. fat, 48 mg. chol., 63 mg. sodium, 4 g. fiber, 42 g. carb., 23 g. protein.

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July 2007 - Lemon Rosemary Zucchini
(adapted from The New American Plate)

1 Tbsp. olive or canola oil
1 medium yellow (or red) bell pepper, diced
2 tsp. finely minced fresh rosemary
2 c. chopped zucchini (2 medium-sized)
1-3 tsp. freshly squeezed lemon juice, or to taste
Salt (optional) and freshly ground black pepper, to taste

1. In a medium-sized non-stick skillet, hat oil over medium heat. Add bell pepper and rosemary and sauté 2 minutes.
2. Add zucchini and salt and pepper to taste. Continue to sauté for another 3-4 minutes or until zucchini is just tender. Remove from heat and stir in lemon juice and serve.

Makes 4 servings, with 46 calories per serving, 3 g. fat, 6 mg. sodium, 0 mg. chol., 1 g. fiber, 4 g. carb., 1 g. protein.

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August 2007 - Penne Salad with Fresh Tomatoes, Peppers & Basil
(adapted from Rose Reisman Brings Home Light Cooking)

8 oz. whole grain penne noodles
2 1/2 cups chopped fresh tomatoes
1 cup thinly sliced bell pepper (your choice of color)
1/2 cup chopped fresh basil or 1 ½ tsp. dried basil
1/3 cup part-skim shredded mozzarella cheese
1 tsp. crushed garlic
2 tbsp. olive oil
1 tbsp. lemon juice
2 green onions, sliced

1. Cook penne according to package directions or until firm to the bite. Drain and place in serving bowl.
2. Add tomatoes, yellow pepper, basil, cheese, garlic, oil and lemon juice; toss well.  Sprinkle with green onions. Chill for at least 2 hours before serving.

Serves 4, with 324 calories,10 g. fat, 2.3 g. sat. fat, 5 mg. chol., 0 trans fat, 67 mg sodium, 7 g. fiber, 51 g. carb., 12 g. protein.

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August 2007 - Greek Tofu Salad
(adapted from Eating Well Magazine)

1/3 cup crumbled reduced fat feta cheese
¼ cup chopped red onion or green onion
8 pitted Greek olives (Kalamata), chopped
3 Tbsp. fresh lemon juice
2 tsp. olive oil
12 oz firm calcium-tofu, well drained and crumbled
Salt and pepper to taste
1 or 2 medium tomatoes, coarsely chopped (2 Roma tomatoes are a good amount)
1 small cucumber, coarsely chopped
3-4 Tbsp. chopped fresh parsley
6 whole grain pita bread (optional)

1. In a medium bowl, stir together feta, onion, olives, lemon juice, oil and oregano. Add tofu and mash together with a fork. Season with salt and pepper.  Cover and refrigerate for 20 minutes.
2. Add tomato, cucumber and parsley to the tofu mixture. Adjust seasoning with salt and pepper. Cut pita breads in half crosswise, open and fill “pockets”.

Makes about 6 cups for 6 servings, with 271.4 calories per serving; 7.3 g fat, 12.5 mg chol., 617 mg sodium, 1g fiber.

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August 2007 - Scalloped Summer Tomatoes and Zucchini
(adapted from The 5 in 10 Cookbook)

4 medium-sized ripe tomatoes
2 medium-sized zucchini
1 c. fresh basil leaves
1 ½ c. dry whole wheat bread crumbs
1 Tbsp. grated parmesan cheese
Salt (optional) & pepper to taste
Olive or canola oil cooking spray

1. Preheat the oven to 500 degres. Cut tomatoes crosswise into ¼ - inch slices. Coarsely shred the zucchini using a food processor or hand grater.
2. In a food processor blender, combine the basil leaves and bread crumbs. Process until the basil is finely chopped.
3. Lightly coat a 2-quart shallow casserole dish with olive or canola oil cooking spray. Sprinkle 1/3 of the basil-bread crumb mixture over the bottom of the dish. Arrange half of the tomatoes in the dish, overlapping the slices slightly. Season with pepper and salt (if desired). Cover the tomatoes with the shredded zucchini.
4. Sprinkle ½ of the remaining bread crumb mixture over the zucchini. Arrange the remaining tomato slices on top. Season with pepper. Add Parmesan cheese to remaining bread crumbs, and sprinkle over top of tomato slices. Spray top with cooking spray  Bake 8-10 minutes.

Makes 4 generous servings, with 200 calories per serving, 3 g. fat, 1 mg. chol., 476 mg. sodium, 5 g. fiber, 36 g. carb., 7.5 g. protein.

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August 2007 - Carrot Salad with Cumin
(adapted from Eating Well Magazine)

1 lb. carrots, peeled or well-scrubbed, and coarsely grated
½ c. chopped fresh parsley
1 Tbsp. fresh lemon juice
1 Tbsp. olive oil
1 clove garlic, minced
½ tsp. ground cumin
Salt (optional) and freshly ground black pepper

In a medium-sized bowl, toss all ingredients together. Serve within one hour.

Serves 4 with 76 calories per serving, 4 g. fat, 0 mg. chol., 74 mg. sodium, 3 g. fiber, 11 g. carb., 1 g. protein.

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September 2007 - Fresh Blueberry-Peach Parfaits

1/3 c. neufschatel cream cheese
1 c. nonfat vanilla yogurt
¼ c. plus up to 2 Tbsp. sugar
6 medium peaches
1 ½ c. fresh or frozen blueberries
2 Tbsp. toasted, chopped nuts

1. Pit and slice peaches.
2. Sprinkle peaches with ¼ c. sugar and refrigerate for at least one hour.
3. In a small mixing bowl, beat together cream cheese, yogurt and up to 2 Tbsp. sugar until smooth (if the vanilla yogurt is already sweetened, there is no need for additional sugar)
4. Spoon alternate layers of yogurt mixture, blueberries, and peaches into 6 parfait glasses.
5. Top with toasted almonds.

Serves 6, with 145 calories per serving, 4 g. fat, 8 mg. chol., 68 mg. sodium, 23 g. carb., 2.7 g. fiber, 5.3 g. protein.

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September 2007 - Tomato & Cucumber Salad with Parsley and Mint

4 medium-sized Roma tomatoes, seeded and chopped
½ medium –sized English cucumber, chopped (if standard cuke is used, you may want to remove seeds)
1/3 c. diced red onion
3 Tbsp. chopped fresh parsley
2 Tbsp. fresh mint, chopped
1 Tbsp. red wine vinegar
2 tsp. olive or canola oil
1 tsp. Dijon mustard
Salt and freshly ground pepper to taste

1. In a large bowl, combine tomatoes, cucumber, red onion, parsley and mint.
2. In a small bowl, whisk together vinegar, oil and mustard. Add to tomato mixture and toss to coat. Season to taste with salt and black pepper. Serve chilled or at room temperature.

Makes 4, ½ cup servings, with 59 calories per sering, 3 g. fat, 0 mg. chol., 45 mg. sodium, 2 . fiber, 8 g. carb., 2 g. protein.

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September 2007 - Chard & Cabbage Stir Fry
(adapted from UIHS Garden Recipes)

1/2 small head green cabbage, shredded
1 bunch Swiss chard
2 Tbsp. Sesame seeds
3 strips turkey bacon, cut into ½- inch pieces
2 tsp. Canola or peanut oil
1 medium onion, thinly sliced
1-2 clove minced garlic
2 Tbsp. lite Soy sauce

1. Shred the cabbage. Cut large stems out of the chard and cut into ½-inch pieces. Chop the green leaves.
2. Place wok or large skillet over medium heat. When pan is hot, add the sesame seeds and gently stir-fry until golden brown (1-2 minutes) remove seeds from pan and set aside.
3. Add the bacon pieces and fry until browned. Remove bacon from the pan, drain and set aside.
4. Add 2 tsp. oil to the pan, turn heat to high and add onion. Stir fry for 2 minutes.
5. Add cabbage and chopped chard stems. Stir fry about 2 minutes.
6. Add the chopped chard, garlic and soy sauce to pan and stir-fry for about 2 additional minutes or until greens are wilted.
7. Sprinkle with bacon pieces and sesame seeds.

Serves 6, with 103 calories per serving, 5 g. fat, 9 mg. chol., 557 mg. sodium, 3 g. fiber, 10 g. carb., 6 g. protein.

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September 2007 - Green Beans with Tomatoes
(adapted from www.aicr.org)

1 large tomato or two medium-sized Roma , seeded and cut into small dice
1 Tbsp. olive oil
2 cloves of garlic, peeled and minced (or 2 tsp. bottled, minced garlic)
1 lb. fresh green beans, washed and ends trimmed
Salt & freshly ground pepper, to taste
1 c. fresh basil leaves, minced
3 oz. reduced fat feta cheese, crumbled

1. In a large frypan with a lid, heat olive oil over medium heat until hot. Add garlic and sauté until golden.
2. Add green beans, reduce heat to medium, sprinkle with salt and pepper to taste, and cover with lid. Cook, stirring occasionally, until green beans are almost tender, but firm.
3. Remove lid, add tomatoes and basil, turn up heat and cook for 4-5 minutes, stirring frequently. Transfer to a serving bowl, sprinkle with feta cheese and serve.

Makes 6 servings with 74 calories per serving, 4 g. fat, 5 mg. chol., 289 mg. sodium, 3 g. fiber, 7 g. carb., 5 g. protein.

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October 2007 - Vermicelli with Broccoli
(adapted from the American Cancer Society’s Healthy Eating Cookbook)

1 bunch fresh broccoli (or 20 oz. frozen florets)
2 tsp. canola or olive oil
3 green onions, sliced
1 clove garlic, minced
2 Tbsp. white wine or fat free reduced salt chicken broth
1 tsp. fresh lemon juice
½ tsp. salt (optional)
¾ lb. (12 oz.) whole wheat vermicelli or angel hair pasta
1 Tbsp. olive oil
¼ c. grated Parmesan cheese

1. Cut broccoli into florets, then peel and slice stems. Steam in a small amount of water until tender-crisp (or use frozen florets that have been thawed). Drain in a colander, rinse gently, and drain.
2. Heat 2 tsp. oil over medium heat. Add green onions and garlic and sauté for 2 minutes. Add wine or broth and cook for 3 minutes. Add broccoli, lemon juice, and salt (if used), and cook until heated through.
3. Cook vermicelli or angel hair pasta using package directions, then drain. In a serving bowl, combine hot vermicelli and olive oil, tossing to coat. Add broccoli mixture and toss gently. Sprinkle with Parmesan cheese. Serve immediately.

Serves 8, with 200 calories per serving, 4 g. fat, 2 mg chol. 209 mg sodium, 7 g. fiber, 35 g. carb., 9 g. protein.

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October 2007 - Pears Héléne
(adapted from ACS’s Healthy Eating Cookbook)

6 pears
3 c. water
1 Tbsp. lemon juice
1 c. sugar
2 tsp. vanilla
1 cup each vanilla & chocolate frozen yogurt (or flavor of your choice)
Grated chocolate for garnish

1. Peel, core and halve pears. In a large saucepan, over medium heat, bring water, lemon juice, and sugar to simmer.
2. Add pears & simmer for 5-10 minutes (until tender, but not too soft). Take off heat, add vanilla and cool pears in the syrup mixture.
3. Drain pears & fill pear halves with a small scoop of frozen yogurt. Top with grated chocolate.

Serves 6 with 229 calories per serving, 2.6 g. fat, 11 mg. chol., 19 mg. sodium, 4 g. fiber, 52 g. carb., 3 g. protein.

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October 2007 - Artichoke & Tomato Gratin
(adapted from Eating Well Magazine)

1 – 14-oz. can artichoke hearts, rinsed & drained
3 medium-sized tomatoes, sliced
½ c. fresh chopped basil
Pepper to taste
1 ½ c. fresh breadcrumbs
½ c. grated Swiss cheese
2 tsp. olive oil

1. Slice artichoke hearts. Lightly coat a shallow 1 ½ qt. baking dish with vegetable cooking spray.
2. Overlap artichoke slices with tomato slices, sprinkle with fresh basil, and lightly season with pepper and salt (if desired).
3. Combine fresh breadcrumbs and Swiss cheese; sprinkle over vegetables and drizzle with olive oil.
4. Bake at 400 degrees until top is golden, about 25 minutes.

Makes 6 servings of ¾ cup, with 189 calories, 3.6 g. fat, 3 mg. chol., 639 mg. sodium, 4.4 g. fiber, 30 g. carb., 9.6 g. protein.

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October 2007 - ‘Hallo-Bean’ Salad
(adapted from HCOE’s Harvest of the Month Program)

1 – 15-oz. can black beans, rinsed and drained
1 large orange bell pepper, chopped (or use 1 c. chopped carrots)
½ c. jicama, peeled and diced
1/3 c. low fat vinaigrette salad dressing or 1/3 c. salsa

1. Combine beans, pepper (or carrot), and jicama in a medium-sized bowl.
2. Stir in salt and salad dressing or salsa and chill before serving.

Makes approximately 4 cups (8 servings), with 103 calories per serving, 5 g. fat, 0 mg. chol., 288 mg. sodium, 4 g. fiber, 11 g. carb., 4 g. protein.

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November 2007 - Herbed Vegetable Combo
(from the Produce for Better Health Foundation)

2 Tbsp. water
1 c. thinly sliced zucchini
1 ¼ c. thinly sliced yellow squash
½ c. green bell pepper, cut into 2-inch strips
¼ c. celery, cut into 2-inch strips
¼ c. chopped onion
½ tsp. caraway seeds
1/8 tsp. garlic powder
1 medium-sized tomato, cut into 8 wedges

1. Heat water in medium pan.
2. Add zucchini, squash, bell pepper, celery, and onion. Cover and cook over medium heat until vegetables are crisp tender, about 4 minutes.
3. Sprinkle seasonings over vegetables. Top with tomato wedges.
4. Cover again and cook over low heat until tomato wedges are warm, about 2 minutes.

Makes 4 servings, ½ c. per serving, with 26 calories per serving, 0 g. fat, 0 mg. chol., 10 mg. sodium, 2 g. fiber, 6 g. carb., 1 g. protein.

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November 2007 - Arugula and Pear Salad
(adapted from Eating Well is the Best Revenge)

4 tsp. olive oil
4 tsp. sherry wine vinegar or fruit vinegar
8 oz. arugula (about 4 c.)
1 large, ripe pear

1. Whisk the oil and vinegar in a serving bowl.
2. Wash arugula, trim stems; dry and add to bowl.
3. Wash and dry pear, cut into small cubes and toss with the arugula and dressing.

Makes 4 servings, with 74 calories per serving, 4 g. fat, 0 mg. chol., 16 mg. sodium, 2.5 g. fiber, 10 g. carb., 1.6 g. protein.

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November 2007 - Roasted Sweets, Fennel & Onions
(adapted from Eating Well Magazine)

3 medium sweetpotatoes (about 1/2 lb. each)
2 medium-sized fennel bulbs, trimmed, quartered, and feathery tops chopped and reserved
2 large red, white, or yellow onions peeled and quartered
3 Tbsp. sherry or red-wine vinegar
1 ½ Tbsp. extra-virgin olive oil
1 tsp. coarse salt (optional)
½ tsp. hot pepper sauce

1. Preheat oven to 425 degrees. Lightly oil a large baking dish or a roasting pan that will hold all of the vegetables tightly.
2. Scrub sweetpotatoes (peel only if peels are unusually pitted). Quarter and drop into a saucepan with cold water to cover. Bring water to a full boil and blanch 1 minute. With a slotted spoon, remove and transfer pieces to the prepared pan.
3. Drop fennel pieces into saucepan. Return to a boil and cook 1 minute. Drain and add along with the onions to the pan with the sweetpotatoes.
4. In a small bowl, combine vinegar, oil, salt and pepper sauce. Brush the vegetables to coat evenly, reserving about 1 Tbsp.
5. Roast for 40-60 min., turning pices several times and brushing with the pan juices and remaining vinegar mixture. Sprinkle with chopped fennel tops. Serve hot or warm (not cold). Do not cover the vegetables once they are cooked, as they may turn mushy.

Serves 4 with 250 calories per serving, 6 g. fat, 0 mg. chol., 6 g. fiber, 52 g. carb., 5 g. protein.

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December 2007 - Quick Apple Galette
(adapted from Mollie Katzen’s Vegetable Heaven)

1 – 12-inch Boboli (thin variety, and preferably whole wheat)
¾ c. reduced fat cheddar or mozzarella cheese, grated
¼ c. regular sharp or extra-sharp cheddar cheese, grated
1 tsp. sugar (optional)
3-4 medium-sized tart apples, peeled and thinly sliced
2-3 Tbsp. apricot jam

1. Preheat oven to 400 degrees. Set the pizza shell on a baking tray, and sprinkle with cheeses.
2. Arrange the apple slices on top of the cheese in a pattern of your choice. Sprinkle with sugar, if desired.
3. Bake for 15 minutes, or until the apples are beginning to brown around the edges. Remove the pizza from the oven and let sit for about 10 minutes.
4. Melt the apricot jam and brush the top surface with the melted jam. Serve hot, warm, or at room temperature.

Makes 8 appetizer slices, with 115 calories per slice, 4 g. fat, 10 mg. chol., 122 mg. sodium, 3 g. fiber, 17 g. carb., 5 g. protein.

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December 2007 - Curried Corn Bisque
(adapted from The Eating Well Diabetes Cookbook)

2 tsp. canola oil
1 c. chopped onion
½ c. chopped bell pepper (your choice of color)
1 Tbsp. curry powder (use Madras if you want more heat)
½ tsp. hot sauce, or to taste
¼ tsp. salt, or to taste
¼ tsp. freshly ground pepper
2 – 16-oz. packages of frozen corn (or 3 – 10-oz. boxes)
2-3 c. reduced salt, fat free chicken or vegetable broth
2 c. water
1 c. “lite” coconut milk
Parsley, chopped

1. Heat oil in a large saucepan over medium-high heat. Add onions and bell pepper and cook, stirring occasionally, until soft, about 3 minutes.
2. Add curry powder, hot sauce, salt and pepper and stir to coat the onions and bell peppers. Stir in corn, broth and water; increase the heat to high and bring the mixture to a boil.
3. Remove from the heat and partially puree using an immersion blender, regular blender or food processor. (It may be necessary to puree in batches). Pour soup into a clean pot, add coconut milk and heat through. Serve hot or cold.

Makes 8, 1 cup servings, with 138 calories per serving, 4 g. fat, 1 mg. chol., 121 mg. sodium, 3 g. fiber, 24 g. carb., 5 g. protein.

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December 2007 - Carrot Sauté with Ginger & Orange
(adapted from The Eating Well Diabetes Cookbook)

2 tsp. canola oil
3 c. grated carrots (approx. 6 medium-large)
2 tsp. minced fresh ginger
½ c. orange juice
¼ tsp. salt
Freshly ground pepper, to taste

1. Heat oil in a large nonstick skillet over medium-high heat. Add carrots and ginger; cook, stirring often, until wilted, about 2 minutes.
2. Stir in orange juice and salt; simmer, uncovered, until the carrots are tender and most of the liquid has evaporated, 1-2 minutes. Season with pepper and serve.

Makes 4, ½ cup servings, with 69 calories per serving, 3 g. fat, 0 mg. chol., 203 mg. sodium, 3 g. fiber, 11 g. carb., 1 g. protein.