Time:

15 min (5 min to prepare, 10 min to cook)

Meal type:

Salad

Ingredients:

0.75 cup water
0.5 teaspoon curry powder
0.666667 cup couscous
1 cup cubed cooked...
0.5 cups cooked (1/2 cup...
0.5 cup chopped red cabbage
0.25 cup thinly sliced celery
0.25 cup plus 2 Tbsp fresh...
1 teaspoon grated orange rind
2 teaspoon olive oil
0.25 teaspoon pepper

Directions:

In a medium saucepan, bring water, salt, and curry powder to a boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Add chicken, garbanzos, cabbage, onions, and celery. Combine orange rind, orange juice, olive oil, and pepper in a small bowl; stir with a wire whisk until blended. Add to couscous mixture; toss well. Serve immediately or chill.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 cup shredded carrot
3 each (medium) unpared...
1 tablespoon Lemon juice
0.5 cup raisins
0.333333 cup low-fat mayonnaise

Directions:

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Time:

40 min (10 min to prepare, 30 min to cook)

Meal type:

Dessert

Ingredients:

2 tablespoon firmly packed...
0.5 teaspoon cinnamon
1 teaspoon Cornstarch
1 teaspoon vanilla extract
6 each small apples,...
6 each square 7-inch egg...

Directions:

Preheat the oven to 375°F. Spray six muffin cups with non-stick cooking spray. In a large bowl, combine the sugar, cinnamon, cornstarch, vanilla, and 1 Tbsp water. Roll peeled apples in the mixture until coated. Place one apple in the center of each egg roll wrapper. Bring the corners up to the top of the apple, pressing and folding to seal the edges. Place each dumpling in a muffin cup and lightly spray the tops with non-stick cooking spray. Bake until golden, about 20 minutes. Cool on a ...

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

2 cups low sodium...
2 cups water
0.5 cup White Wine
2 each Golden Delicious...
1 cup thinly sliced...
1 each small onion,...
1 cup chopped fennel
1 each bay leaf
0.25 teaspoon dried thyme leaves
6 each peppercorns
4 teaspoon non-fat plain yogurt

Directions:

In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Breakfast

Ingredients:

2 OZ cans unsalted...
1 each medium apple chopped
1 each celery stalk,...
0.25 cup low fat vanilla...
1 teaspoon prepared mustard
1 teaspoon Honey
6 each slices whole...
6 each lettuce leaves
6 each slices tomato

Directions:

Combine and mix the tuna, apple, celery, yogurt, mustard and honey. Spread 1/2 cup of the mixture on three bread slices. Top each slice of bread with lettuce, tomato and remaining bread. Cut sandwiches in half or as desired.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

2 tablespoon non-fat bottled...
1 each apple, diced
0.25 cup dried fruit tidbits
2 tablespoon chopped hazelnuts
1 cup pre-cut mixed...

Directions:

Layer ingredients, in order, in a large, travel-proof, lidded, insulated cup. When ready to eat, grab a fork and shake the cup well.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Side Dish

Ingredients:

4 each apples, cored and...
1 cup Vidalia onions
1 each Talbespoon...

Directions:

Sauté apples and onions in butter until tender.

Time:

2 hr (10 min to prepare, 1 hr 50 min to cook)

Meal type:

Side Dish

Ingredients:

1 tablespoon olive oil
1 cup finely chopped onion
3 each cloves minced garlic
8 OZ Portobello...
0.5 cup sliced carrots
0.5 cup diced green bell...
1 cup long-grain brown...
0.5 cup wild rice
2 cups carrot juice (or...
0.5 teaspoon rosemary
0.5 teaspoon dried sage
0.25 teaspoon black pepper
0.5 cup diced dried apricots

Directions:

In a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, for 5 minutes or until onion is golden brown. Stir in mushrooms, carrot, and bell pepper; cover and cook 7 minutes until the vegetables are tender. Stir in brown rice, wild rice, carrot juice, rosemary, sage, black pepper, and 2 cups of water; bring to a boil. Stir in apricots, and cook 45 minutes, or until rice is tender and liquid has been absorbed.

Time:

25 min (10 min to prepare, 15 min to cook)

Meal type:

Appetizer

Ingredients:

1 each 14-ounce box oat...
0.75 cup apple juice
18 each finely chopped...
0.75 cup raisins

Directions:

Preheat oven to 425 ºF. Lightly coat about 9 muffin cups with nonstick spray. In medium bowl, combine muffin mix and juice until just moistened. Stir in apriums and raisins. Spoon batter into muffin cups until full. Bake 14 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and cool on wire rack.

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Salad

Ingredients:

8 each medium...
3 each red bell peppers,...
0.5 cup sliced red onion
0.5 cup sliced black olives
1 each bell pepper...
0.333333 cup balsamic vinegar
0.25 cup white wine or...
2 each cloves garlic,...
1 tablespoon chopped fresh...
1 teaspoon chopped fresh...

Directions:

Salad

Halve artichokes lengthwise; scoop out center petals and fuzzy centers. Remove outer leaves and reserve to garnish salad, or to use for snacks another time. Trim out hearts and slice thinly. Cover and set aside. Place whole bell peppers under preheated broiler; broil under high heat until charred on all sides, turning frequently with tongs. Remove from oven; place in a paper bag for 15 minutes to steam skins. Trim off stems of peppers; remove seeds and ribs. Strip off ski...

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Appetizer

Ingredients:

4 each artichokes...
0.5 cup sun-dried...
1 each eggplant (small),...
2 cups low sodium...
0.25 cup chopped onion
1 tablespoon fresh oregano
1 tablespoon fresh basil
2 each cloves garlic,...
0.25 teaspoon pepper

Directions:

Halve artichokes lengthwise; remove center petals and fuzzy centers of artichokes. Remove outer leaves of artichokes; reserve. Trim out hearts and chop finely. Set aside. Rehydrate tomatoes in boiling water for 3 minutes until softened. Drain and rinse; chop. Cook eggplant in simmering chicken broth for 10 minutes; drain well. In blender or food processor container place chopped tomatoes, drained eggplant, onion, herbs, garlic, salt and pepper. Cover and process until nearly smooth. Taste for...

Time:

4 hr 20 min (20 min to prepare, 4 hr to cook)

Meal type:

Salad

Ingredients:

6 each lettuce leaves
6 each artichokes...
1 each lb fresh...
0.333333 cup shredded carrot
0.5 cup buttermilk
1 cup fresh sliced...
2 teaspoon Honey
0.25 teaspoon allspice

Directions:

Salad

On six salad plates, arrange lettuce leaves. Halve artichokes lengthwise; remove center petals and fuzzy centers and discard. Remove outer leaves of artichokes and reserve to use as a garnish for the salad. Trim out hearts and slice thinly. Arrange artichoke slices on lettuce leaves with asparagus spears and shredded carrot. Add a few artichoke leaves for garnish.

Dressing

For dressing, in blender or food processor container, measure all dres...

Time:

1 hr (15 min to prepare, 45 min to cook)

Meal type:

Side Dish

Ingredients:

8 each artichokes...
2 cup chopped carrots
1 cup chopped onions
5 cup bread crumbs
2 cup cranberries,...
1 tablespoon chopped fresh...
0.5 teaspoon ground allspice
0.333333 cup orange juice,...

Directions:

Remove outer petals from artichokes; save to enjoy as an appetizer or snack. Remove center petals and fuzzy centers of artichokes; trim out hearts. Chop hearts and place in a large bowl. Set aside. Steam carrots and onions for 8 to 10 minutes, or until carrots are nearly tender. Add steamed vegetables to artichokes; stir in bread crumbs, cranberries, thyme and allspice. Toss until well combined. Sprinkle orange juice over mixture to moisten stuffing as desired. Toss well; season with pepper. ...

Time:

15 min (5 min to prepare, 10 min to cook)

Meal type:

Appetizer

Ingredients:

1 cup plain low-fat yogurt
1 tablespoon chopped parsley
1 tablespoon chopped chives
2 teaspoon chili sauce
2 each cloves garlic,...
0.125 teaspoon pepper
4 each artichokes...

Directions:

Combine all ingredients except artichokes; blend well. Refrigerate until serving. Serve with cooked artichokes.

Time:

20 min (10 min to prepare, 10 min to cook)

Meal type:

Salad

Ingredients:

6 each celery ribs
4 tablespoon fresh lime juice
4 tablespoon seasoned rice...
1 teaspoon ginger root
6 each Asian pears,...
3 each scallions, thinly...
0.25 cup Cilantro leaves
0.5 teaspoon Fresno chili or...

Directions:

Whisk together lime juice, vinegar, and ginger. In large bowl, combine celery and remaining ingredients and mix until well combined. Salt and pepper to taste. Let stand at room temperature 15 minutes before serving.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

1 each papaya
1 each guava
1 each Asian pear
1 each lb spring salad mix
4 tablespoon low fat...

Directions:

Cut papaya and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top and serve.

Time:

15 min (5 min to prepare, 10 min to cook)

Meal type:

Appetizer

Ingredients:

1 teaspoon Sesame oil
0.5 each lb fresh or...
0.5 cup diagonally sliced...
0.25 cup sliced water...
0.5 cup low-sodium...
1 teaspoon low-sodium soy sauce
1 teaspoon Cornstarch

Directions:

Add oil to a nonstick skillet and heat on medium-high. Add snow peas and carrots. Sauté 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Time:

15 min (5 min to prepare, 10 min to cook)

Meal type:

Side Dish

Ingredients:

2 each lbs asparagus,...
2 teaspoon olive oil
2 tablespoon Lemon juice

Directions:

Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 5 minutes or until bright green and tender. Rinse asparagus under cold water and drain thoroughly. Combine oil and lemon juice in a bowl. Pour over asparagus. Season with pepper to taste. Serve at room temperature if desired.

Time:

1 hr (10 min to prepare, 50 min to cook)

Meal type:

Lunch

Ingredients:

1 each lb asparagus
1 each lb Sole fillets...
0.25 teaspoon salt
0.5 teaspoon grated lemon or...
4 tablespoon lemon or lime...
0.125 teaspoon black pepper
1 tablespoon finely chopped...
1 teaspoon mustard

Directions:

Cut asparagus into 3 inch lengths. Cook in 2-quart saucepan in lightly salted water for 5 minutes, drain. Set aside. Season the skin side of the sole fillets with salt and lemon or lime peel. Place asparagus spears at one end of each fillet. Roll up fillets with asparagus spears inside and secure with plain round toothpicks. Place in a 2-quart oven-save casserole dish liberally sprayed with non-stick cooking spray. In a small bowl combine remaining ingredients and pour over fish. Bake in a 40...

Time:

20 min (10 min to prepare, 10 min to cook)

Meal type:

Side Dish

Ingredients:

0.25 cup olive oil
1 cup diced onion
2 each cloves garlic,...
2 cups diced red bell...
2 cups diced zucchini
2 cups diced yellow...
3 cups frozen lima beans
3 cups fresh or frozen...
2 tablespoon coarsely chopped...

Directions:

In a skillet over medium-high heat, add oil. Add onion; cook until translucent (2 minutes). Add garlic, bell peppers, zucchini, squash, lima beans, and corn. Season as desired; cook, stirring, until vegetables are tender (10 minutes). Stir in sage, and serve.

Time:

25 min (10 min to prepare, 15 min to cook)

Meal type:

Salad

Ingredients:

2 each red delicious...
1 teaspoon Lemon juice
2 each avocados, cut...
2 each kiwi fruits, sliced
1 each banana sliced
1 pint strawberries, sliced
1 pint blueberries
1 tablespoon Honey
0.25 teaspoon mace (East Indian...

Directions:

Place apples in a bowl with lemon juice to keep from browning. Add all other ingredients. Gently mix fruit salad topping. Serve on top of waffles, with or without liquid syrup.

Time:

10 min (5 min to prepare, 5 min to cook)

Meal type:

Salad

Ingredients:

0.5 tablespoon olive oil
2 tablespoon raspberry vinegar
1 teaspoon grated lime peel
1 tablespoon fresh lime juice
1 tablespoon fresh chopped...
0.5 teaspoon Dry mustard
0.25 teaspoon salt
0.25 teaspoon pepper
1 OZ package mixed...
4 each kiwi, peeled and...
4 each grapefruit
2 cups sliced strawberries
2 each star fruits, sliced
0.5 each ripe avocado,...

Directions:

Salad Dressing

In a small bowl, whisk together remaining ingredients, set aside.

Salad

In a large salad bowl, combine babay greens, kiwi, grapefruit, stawberries and star fruit. Pour on dressing and toss to coat. Top with avocado slices.

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Appetizer

Ingredients:

0.5 each medium avocado,...
1 cup low fat cottage...
0.75 cup plain, non-fat...
0.5 cup sliced green onions
0.25 cup shredded carrots
1 tablespoon fresh lemon juice
0.25 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 each melba toast rounds

Directions:

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudités and melba toast rounds, allowing ½ cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Dinner

Ingredients:

1 each ripe avocado,...
1 each medium onion,...
2 each large green...
2 each large red...
1 cup fresh cilantro,...
0.5 cups fresh tomato...
12 each flour tortillas,...
1 cup diced tomatoes
0.333333 cup diced onions
0.5 each clove garlic, minced
2 teaspoon cilantro
0.333333 teaspoon chopped jalape?o...
0.5 teaspoon lime juice, pinch...

Directions:

Prepare salsa as listed below. Spray skillet with cooking spray. Lightly sauté onion and green and red peppers. Cut avocado into 12 slices. Warm tortillas in oven and fill with peppers, onions, avocado slices and salsa. Fold tortillas and serve.

Fresh Tomato Salsa

Mix together all ingredients and refrigerate in advance.

Time:

1 hr 30 min (15 min to prepare, 1 hr 15 min to cook)

Meal type:

Appetizer

Ingredients:

2 each large eggplants...
2 tablespoon tahini
4 each cloves garlic,...
3 tablespoon fresh lemon juice...
4 tablespoon Cold water
0.25 teaspoon salt
0.125 teaspoon Freshly ground...
0.5 teaspoon olive oil
1 cup chopped tomato
0.5 cup diced onion,...

Directions:

Pierce the eggplants in several places with a toothpick or fork. Wrap each eggplant in aluminum foil and place on a gas grill or in the oven at 500°F. Cook until the eggplants collapse and begin to release a lot of steam, about 10-15 minutes. Remove the foil and place the eggplants into a bowl of cold water. Peel while eggplants are still hot and allow them to drain in a colander until cool. Squeeze pulp to remove any bitter juices and mash the eggplant to a puree. In a food processor, mix...