Directions:
Preheat broiler and line a large shallow baking pan with foil.

Toss onion, tomatoes, zucchini and mushrooms with 2 tablespoons oil, 2 cloves of garlic, minced, 1 tablespoon vinegar, 1/4 teaspoon pepper in lined baking pan. Spread evenly in one-half of pan.

Pat fish dry and sprinkle with 1/4 teaspoon each of salt and pepper. Arrange skin side down and spaced apart, next to vegetables in other half of pan. Drizzle fish with 1 tablespoon oil and remaining garlic. Broil 4 to 6 inches from heat until vegetables are charred and slightly wilted and fish is just cooked through, 12 to 15 minutes.

Meanwhile, whisk together 1 tablespoon vinegar, tapenade, 1/4 teaspoon pepper.

Serve fish and vegetables over rice or couscous. Stir pan juices into vinaigrette and drizzle on top.

Each serving provides 290 calories, 12g fat (2g sat), 93mg cholesterol, 8g carbohydrates, 35g protein, 2g fiber, 174mg sodium, 817mg potassium, and 47mg calcium.

Directions:
Preheat oven to 350 F. Spray an 8x10 baking pan with non-stick vegetable spray.

In a large bowl use an electric mixer on low to beat the eggs. Mix in the flour, dry mustard, and baking powder. Do not over mix or the final product with be tough. Add remaining ingredients.

Pour the mixture into the prepared pan. Bake for 45-50 minutes until golden brown and the center is set. Remove from the oven and let stand for 15 minutes. Cut into eight squares and serve.

Alternatively served as an appetizer. After it has cooled, cut into 2x1 inch squares and serve with roasted salsa.

Makes 8 portions. Each portion provides about 113 calories, 13g protein, 2g fat (3g sat), 11g carbohydrates, 2g fiber, 474mg sodium, 258mg potassium, 206mg calcium.


Makes 40 appetizers. Each portion provides abou 22 calories, 3g protein, 2g carbohydrate, 5g fat, 5g fiber, and 4mg calcium

Directions:
Saute chicken, onion and garlic in olive oil until chicken turns white. Combine remaining ingredients, except cheese and cilantro. Simmer 20 minutes, stirring occasionally. Add cheese (and cilantro) during last 10 minutes of simmering.

Makes 8 cups. Each portion provides about 400 calories, 32g protein, 12g fat (6g sat), 60mg cholesterol, 42g carbohydrates, 13g fiber, 875mg sodium, 1100mg potassium, 220mg calcium.

Directions:

Heat oil in large pot over medium heat. Add onion, and saute 5 minutes, or until soft and golden. Add garlic, and cook 2 to 3 minutes more, or until garlic is lightly browned.

Add broth.

Add paprika, cumin, and cayenne.

Stir in peanut butter mixture, chickpeas and tomatoes. Simmer 5 minutes. Season with salt and pepper, and stir in spinach just before serving.

Makes 8 cups (or 4 2-cup servings). Each 2-cups provides: 340 calories, 19g protein, 16g fat (3g sat), 0mg cholesterol, 38g carbohydrates, 9g fiber, 430mg sodium, 1140mg potassium, 200mg calcium.

Soak cherries in 1 cup boiling water until softened, about 10 minutes. Drain. Whisk mayonnaise and next 3 incredients in large bowl. Add apples, celery, grapes and cherries; toss. Season with salt and pepper. Top salad with pecans.

Yield: 8 portions. Each portion provides about 136 calories, 2g protein, 22g carbohydrate, 6g fat (g Sat fat), 5mg cholesterol, 3g fiber, 36 mg calcium, 73mg sodium, 296mg potassium.

* For a special treat, try Sweet and Spice Candied Pecans (below)

Preheat oven to 325 degreesF. Spray baking sheet with nonstick spray. Combine corn syrup and next 4 incredients in large bowl. Stir to blend. Add pecans; stir gently to coat. Transfer to baking sheet. Place large piece of foil on work surface. Bake pecans 5 minutes. Using fork, stir pecans to coat with melted spice mixture. Continue baking until pecans are golden and coating bubbles, about 10 minutes. Transfer to foil. Working quickly, separate nuts with fork. Cool. (Can be made 3 days ahead. Store airtight at room temperature.)

Bake (about 40 minutes), microwave (about 12-16 minutes), or pressure cook the pumpkin/squash until barely tender. Meanwhile, cut up the onions, leeks and celery. Saute these along with the garlic in the olive oil until tender. Scoop the squash out of the skin and remove seeds. Cut up the squash into 1-inch chunks and mash about 1/3 of the squash. Add the broth, sugar, salt, and pepper to the sauted vegetables, followed by the beans and squash. Simmer together on low heat for about 10 minutes to blend flavors, but be sure not to overcook, as you want the leeks to remain green. Add water until the soup reaches the preferred consistency.

Serve hot in a hollowed out pumpkin, with crusty bread.

Makes approximately 12 cups. Each cup provides about 140 calories, 9g protein, 2g fat, and 6g fiber.

Combine first 7 ingredients in small bowl. Mix in cream. Let stand until sugar dissolves and filling thickens, stirring occasionally, about 30 minutes.

Preheat oven to 350 degrees. Using small sharp knife and starting at side of apple at center point, cut around each apple to make slit in skin to prevent bursting. Using small end of melon baller, scoop out core and all seeds to within 1/2 inch of bottom. Place apples upright on 8x8x2-inch glass baking dish. Spoon filling into hollow of each apple. Mound remaining filling on top of each apple (some may slide down sides). Pour juice around apples. Butter large sheet of foil. Loosely tent dish with foil, buttered side down. Bake apples until barely tender, about 1 hour. Uncover and bake until apples are very tender and sauce is bubbling thickly, about 20 minutes longer. Transfer apples and sauce to bowls. Serve with yogurt.

Makes 6 servings. Each serving provides about 280 calories, 4g protein, 56g carbohydrate, 7g fat (2g sat fat), 7g fiber 26mg sodium, 93mg calcium and 420mg potassium.

Heat olive oil in a large nonstick skillet over medium heat.
Add onion, peppers, and garlic. Cook about 5 minutes or until tender.
Add turkey, chili powder and oregano, and cook until turkey slightly browned, stirring occasionally to prevent sticking.
Add the pumpkin, beans, tomatoes, broth, salt, and pepper.
Cover and cook over low heat for 10-15 minutes, checking to make sure there is enough fluid to prevent sticking.

Yield: 8 portions. Each portion provides about 260 calories, 20g protein, 9g fat (2g sat), 37mg cholesterol, 27g carboydrate, 8g fiber, 435mg sodium, 715mg potassium, and 75mg calcium.

Note: Nice served with fresh cornbread.

Prepare the vegetables and saute them in the oil over medium heat while cutting up the chicken. Add the chicken, soy sauce, and spices to the vegetables. Grate the orange peel and add it to the skillet. Add water if necessary to prevent too much browning or burning. Stir-fry the mixture until the chicken loses its pink color. Cover tightly and allow to simmer gently for another 10 minutes to soften the vegetables and blend the flavors. Serve the chicken mixture over warm rice and top with cilantro.

Yield: Makes 4 servings. Each cup provides 460 calories, 32g protein, 8g fat, 63g carbohydrate, 6g fiber.

Notes:
This quick dinner is ready in about 30 minutes. If you do not have leftover cooked rice, put the rice on to cook first. Then chop the vegetables and chicken. Kichen scissors make cutting up the chicken much easier.

Best if served with mango chutney. An 8-oz. jar will provide about 12 tablespoons, which is plenty for 4 servings. Each tablespoon provides about an additional 50 calories, but no additional fat.

Leftovers make a delicieous stuffing for a tortilla "wrap." Include some leftover rice, and either or both chutney and the yogurt sauce below.

Tomato-Curry Yogurt Sauce
An alternative to chutney, is to serve this dish with a sauce made by blending together:
     1 cup plain regular yogurt
     1/2 cut tomato sauce
     3/4 tsp. curry powder
     1/2 tsp. sugar

Makes 4 portions (each a generous 1/3 cup). Each portion provides an additional 50 calories and 2 grams fat.

In a small bowl, mix the vinegar and oil to form a smooth emulsion.

Using a food processor, shred the carrots, apples and the ginger. Mix in a large bowl. Add the vinegar and oil dressing to carrots and mix thoroughly. Add the mint and cranberries. Toss.

Can be made several hours ahead and stored, covered in the refrigerator.

Yield: Makes 8 servings. Each cup provides 130 calories, 4g fat (0g sat), 0mg cholestrol, 26g carbohydrates, 4g fiber, 24mg sodium, 214mg potassium.

Preheat oven to 325 degrees F. Press cookie crumbs firmly onto bottom (not sides) of an 8-inch-diameter springform pan. Wrap outside of pan tightly with 3 layers of heavy-duty foil. Using electric mixer, beat cream cheese, ricotta and sugar in large bowl until smooth. Add eggs 1 at a time, beating until incorporated after each addition. Beat in green tea powder until smooth. Pour batter over prepared crust in pan. Place cake in roasting pan; add enough hot water to roasting pan to come halfway up sides of springform pan.

Bake cake until set but center moves very slightly when pan is gently shaken, about 1 hour. Remove cake from roasting pan; cool 1 hour at room temperature. Refrigerate uncovered overnight. (Can be prepared 2 days ahead. Cover and keep refrigerated.)

Cut around pan sides to loosen cake; remove sides. Place cake on platter and garnish with raspberries.

Yield: Makes 12 servings. 1 serving provides 243 calories, 11g fat (5.57g sat), 29g carbohydrates, 8g protein, 2g fiber, 224mg sodium, 155 mg potassium, 89g calcium.

To make Dressing:
Whisk vinegar, sugar, mustard and garlic together. Slowly whisk in the olive oil. Taste for seasoning; add salt and pepper to taste.

To make Salad:
Toast pine nuts in skillet until lightly browned. Set aside. In the same skillet, saute onions in oil, add vinegar and sugar to carmelize. Meanwhile, prepare the mango and blueberries, and wash and drain the greens. Toss all ingredients (onions, mango, blueberries, bits of goat cheese, and greens). Add 1/2 of the dressing. Taste and add more dressing to taste.

Yield: Makes 4 servings. Each serving provides 289 calories, 17g fat (8g sat), 31g carbohydrates, 8g protein, 6g fiber, 190mg sodium, 597mg potassium.

3/4 cup dressing (Sesame Tamari Vinaigrette)

Directions:
1. Heat broiler. Place shrimp in small bowl and coat with oils. Place in a single layer on foil-lined
    cookie sheet. Broil on high for about 2 minutes until thawed and fully cooked. Set aside.
2. Combine shrimp, greens, snow peas, bell pepper, cabbage, cilantro, edamame and dressing in a
    large bowl. Toss to coat.

Yield: Makes 4 servings. Each serving provides about 345 calories, 30g protein, 14g fat (2g sat), 160mg cholesterol (see note), 26g carbohydrate, 7g fiber, 1105mg sodium, 1090mg potassium, 225mg calcium.

Directions:
Saute muchrooms and onion in olive oil over medium-low heat until lightly browned (about 10 minutes). To prevent burning, you can add the vinegar and soy sauce, and then cover the pan. Stir occasionally. When the onions and mushrooms are fully cooked, stir in the sugar and continue cooking for another 2 minutes. You may add the pepper flakes at this time for additional flavor ("take it up a notch," as Emerill would say). This sauce can be served warm over meat, tofu, rice, or another grain. Alternatively, you can cool the sauce and serve it with goat cheese or lowfat cream cheese and crackers as an appetizer.

Yield: 2 cups or 8 1/4-cup portions. Each portion provides about: 70 calories, 1g protein, 4g fat, (<1g sat), 0mg cholesterol, 9g carbohydrate, 1g fiber, 20mg sodium, 170mg potassium, and 13mg calcium.

SERVING SUGGESTION: These mushrooms are delicious as an appetizer over goat cheese. Sprinkle the goat cheese and mushrooms with a little paprika for added color and serve with whole-grain crackers, like Ak Nok.

Salt and pepper to taste

Directions:
1. Saute onions, carrots, cumin, paprika, and red peppers in olive oil for approximately 10 minutes,
        stirring occasionally.
2. Stir in beans.
3. Add parsley (or cilantro) and V8 Juice.
4. Simmer another 10 minutes. May want to cover to maintain moisture and avoid burning.

Yield: 8 1-cup servings. Each serving: 280 calories, 15g protein, 47g carbohydrates, 16g fiber, 5g fat.

NOTE: To add an authentic Cuban flair, splash in a little seasoned rum (about 1/4 cup) and fresh lime juice (about 1/4 cup) right before serving and top with chopped onions and chopped cilantro that have been tossed with some balsamic vinegar.

Serve over brown rice or your favorite grain or with fresh cornbread. Also good served with salsa fresca. Leftover beans can be frozen.

Directions:
Mix beans with corn and salsa. Stir in chopped cilantro, reserving a little to use as a garnish sprinkled on top.

Yield: 4 cups or 8 1/2-cup portions. Each cup provides about 175 calories, 9g protein, 1g fat (<1g sat), 35g carbohydrates, 8g fiber, 775mg sodium, 585mg potassium, and 85mg calcium.

Directions:
Preheat oven to 375 degrees.

Combine cranberries and orange juice in a bowl; cover and let stand 10 minutes.

Beat the sugars and butter at medium speed of a mixer until light and fluffy. Add corn syrup and egg; beat well. Stir in cranberry mixture.

Lightly spoon flour into dry measuring cups and level with a knife. Combine flour, baking soda, baking powder, and salt in a bowl, stirring well with a whisk. Add the oats, walnuts and orange rind; stir well. Add to sugar mixture; stir until well blended.

Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 375 degrees for 8 minutes or until almost set. Cool on a wire rack.

Yield: 4 dozen (serving size: 1 cookie). Each serving provides 80 calories, 2g protein, 2g fat (1g sat), 7mg cholesterol, 14g carbohydrates, 1g fiber, 66mg sodium, 48mg potassium, and 11mg calcium.

Directions:
1. Saute the onion, garlic and olive oil in a pan that has a lid. Gently stir the mixture together to coat
        evenly, over medium to medium-low burner for 3-5 minutes.
2. Add the chopped eggplant, stir to mix ingredients and continue cooking for 15-20 minutes,
        covered. Stir occasionally (by keeping the lid on the pot, it should not be necessary to add any
        more oil or liquid).
3. When eggplant is soft (cooked through), add the tomato paste and red wine vinegar, stir, bring to a
        boil, then remove from burner.
4. Add the drained artichokes and green olives. Blend all ingredients well by gently mixing. Serve
        cold or at room temperature (on crisped pita rounds or whole grain crackers).

Makes 6 1/2 cup servings. Each serving provides about 125 calories, 3 g protein, 7 g fat (1 g sat), 15 g carbohydrates, 5 g fiber, 700 mg sodium, 330 mg potassium, and 40 mg calcium.

Adapted from a recipe by Mollie Katzen, published in Hope's Edge (Francis Moore-Lappe & Anna Lappe, 2002).

Directions:
1. Preheat oven to 350 degrees.
2. Grease a 9"x13" pan with some of the butter or margarine.
3. Combine flour, baking powder, baking soda, cinnamon, and salt.
4. In a separate bowl, beat together the eggs, sugar, pumpkin, oil, butter, orange peel, and vanilla
        until fluffy.
5. Add flour mixture to egg mixture a little at a time, mixing until almost combined. Stir in
        raisins, cranberries, and nuts just until blended.
6. Spread batter into pan and bake for 35 to 45 minutes, until top springs back when lightly
        touched and a knife inserted into bread comes out clean. Cool in pan on rack.

Makes 24 pieces. Each piece provides about 195 calories, 3g protein, 6g fat (<1g sat), 35 mg cholesterol, 35g carbohydrate, 2g fiber, 150 mg sodium, 210 mg potassium, and 55 mg calcium.

Directions:
Plan to marinate the turkey for 12-24 hours. To prepare the marinade, combine the chopped onion, vinegar, soy sauce, 1 tbsp. of the olive oil, and thyme in a large non-aluminum mixing bowl. Taste and adjust seasoning before adding the turkey pieces.

Cut the turkey tenderloins in small cutlets (each about 1.5 x 3 inches). Add these to the marinade and stir to make sure they are well coated. Cover and refrigerate until ready to cook. Baste with the marinade a few times as you think of it.

When ready to cook, saute the turkey pieces (uncovered) in about a tbsp. olive oil on medium heat until golden brown on one side (about 5 minutes). Then turn over and add the remaining marinade to the skillet. Cover and continue to cook for another 5-7 minutes until the meat is tender and the marinade is thoroughly heated (and the onions cooked).

Serves 6. Each portion provides about 160 calories, 23 grams protein, 5 grams fat, and 1 gram fiber.

Notes:
Here's a quick and flavorful way to enjoy turkey, adapted from The California Cook (one of our favorites) by Diane Rossen Worthington, who developed this marinade for a full Thanksgiving turkey or turkey breast. We have amended the recipe for those who want to enjoy this traditional meat without all the time and energy required to roast an entire breast or bird.

You'll notice that the marinade infuses the meat with flavor, producing a more tender, juicier turkey product, and forms the basis for a rich, dark sauce or gravy.

Directions:
Heat olive oil in a large saucepan over medium heat. Add onion and saute 5 minutes or until tender. Stir in tomato and next 5 ingredients (tomato through pepper). Cook 8 minutes or until thick, stirring occasionally. Stir in chickpeas and garam masala; cook for 5 minutes or until heated through. Sprinkle each serving with 1 tablespoon cilantro. Makes about 4 cups.

Directions:
Bring the water to a boil in a medium saucepan. Add rice, salt and turmeric; cover, reduce heat and simmer 20 minutes or until liquid is absorbed. Remove from heat; stir in peanuts and peas. Makes about 4 cups.

If serving 4 portions, each portion provides about 650 calories, 25g protein, 17g fat, 102g carbohydrate, and 15g fiber.

If serving 6 portions, each portion provides about 430 calories, 17g protein, 10g fat, 68g carbohydrate, and 10g fiber.

Source: Cooking Light

Ingredients

4 cups broccoli florets

Juice of 2 limes

4 cups cauliflower florets

Kosher (flaked) salt to taste

10 cloves garlic, crushed (or more to taste)

Fresh ground pepper to taste

1/4 cup extra virgin olive oil

Directions:
Toss broccoli, cauliflower, garlic with olive oil and lime juice in a sealed plastic zip-lock bag. Spread out onto a baking sheet in one layer. Add salt and pepper to taste. Bake at 400-degrees for 15 minutes. Serve immediately.

Yield: Makes 16 half-cup servings. Each serving provides about 30 calories, 1g protein, 3g carbohydrate, 2g fat, and 1g fiber.

*You can substitute 1 cup chopped green pepper for celery and pimientos

Directions:
Heat olive oil in a large pot over medium-high heat. Add onions, celery, pimientos (or green pepper), and garlic. Cook and stir until vegetables begin to soften, about 3 minutes.

Add all remaining ingredients, except raisins, peanut butter, and cilantro. Bring to a boil. Reduce heat to low and simmer, covered for 20 minutes.

Stir in raisins, peanut butter, and cilantro. Mix well. Simmer for 5 more minutes. Serve hot.

Makes about 9 cups. Each cup provides about 365 calories, 14 grams, protein, 8 grams fat, and 12 grams fiber.

Adapted from Crazy Plates: Low-Fat Fod so Good, You'll Swear It's Bad for You! by J & G Podleski. Granet Publishing Inc., 1999.

Yield: Makes 8 portions. Each portion provides about 260 calories, 25g protein, 27g carbohydrate, 7g fat, and 7g fiber.

Directions:
Heat olive oil in a large nonstick skillet over medium heat. Add onion, peppers, and garlic. Cook about 5 minutes or until tender. Add turkey, chili powder and oregano, cook until turkey is slightly browned, stirring occasionally to prevent sticking. Add the squash, beans, tomatoes, broth, salt and pepper. Cover and cook over low heat for about 15 minutes until squash is soft, checking to make sure there is enough fluid to prevent sticking. Serve with cornbread.

Yield: Makes 8 portions. Each portion provides about 260 calories, 25g protein, 27g carbohydrate, 7g fat, and 7g fiber.

Directions:
Stir cumin in heavy medium saucepan over medium heat 30 seconds. Add pumpkin, beans, coconut milk, broth and 3 tablespoons cilantro. Bring soup to boil, stirring constantly. Reduce heat to medium-low and simmer 3 minutes to blend flavors. Mix in lime juice and lime peel. Season soup with salt and pepper. Ladle soup into bowls. Sprinkle with remaining 1 tablespoon cilantro.

Yield: Makes 8 cups. Each cup provides about 145 calories, 6g protein, 5g fat, 21g carbohydrate, and 6g fiber. From Bon Appetit, 30-Minute Main Courses, November 1999.

Directions:
Cut the onions and saute' until light brown in the olive oil using a large skillet. Meanwhile, chop the garlic and wash the greens. Remove and discard the tough stems from the greens and cut the leaves into 1/2-inch strips. Add the greens and garlic and a splash of water if greens are not still wet from washing. Cover to steam for 2 minutes. Uncover, add tamari, and saute' for 3 minutes. Cool or refrigerate overnight. When ready to serve, toss in the artichoke hearts and sliced hard-boiled eggs.

Yield: Makes 6 portions. Each portion provides about 190 calories, 10g protein, 8g fat, and 7g fiber. This recipe is very rich in calcium providing approximately 260mg/serving ... well absorbed if using kale and collard greens ... not well absorbed if using chard or beet greens.