CRANBERRY BREAKFAST MUG

Ready in 5 minutes • Makes 1 serving

Ingredients:
3 egg whites
2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ cup oat flour
2 tbsp almond meal
¼ tsp baking powder
Dash sea salt
1 tbsp dried cranberries
1 tsp maple syrup

Instructions:
1.    Beat egg whites in a small bowl. Add almond milk, vanilla and almond extracts, and stir.
2.    Combine oat flour, almond meal, baking powder and salt 
in a large bowl. 
3.    Add wet ingredients to dry ingredients and combine until smooth. Fold in cranberries.
4.    Pour batter in to a large coffee mug. Microwave for 2 minutes and 20 seconds, or until a knife inserted in the center comes out clean. Drizzle with maple syrup and serve.

CURRIED SHRIMP KABOBS

Ready in 25 minutes • Makes 4 servings

Ingredients:
24 jumbo cooked frozen shrimp
1 tsp garlic (finely minced)
¼ tsp curry powder
½ tsp turmeric
¼ tsp cumin
Sea salt and pepper, to taste
16–20 cherry tomatoes
2 large yellow onions, cut into large chunks
8 large wooden skewers (soaked in water for 10 minutes)

Instructions:
1.    Preheat tabletop grill or outdoor grill.
2.    In a large bowl or large Ziploc bag, mix curry powder, turmeric, cumin, salt, pepper and garlic.  
3.    Add shrimp and onions to spice mixture. Coat shrimp and onions thoroughly, being careful not to break up the onion chunks.
4.    Thread 3 shrimp onto each skewer, alternating with tomatoes and onions.
5.    Spray grill with non-stick cooking spray and cook until brown and  onions are tender, about 8 minutes (flip halfway through if using outdoor grill). Optional: serve over brown rice.

APPLE CHICKEN OVER SPICY LENTILS

Makes 1 Serving • Ready in 30 minutes

Ingredients:
4 oz chicken breast, thinly sliced                    
½ apple, chopped                         
orange juice, from one orange,  FRESHLY SQUEEZED                         
¼ tsp nutmeg                        
¼ tsp ginger                        
¼ tsp cinnamon                         
2 cups kale, chopped                                    
½ cup cooked lentils                        
1 tsp olive oil                        
¼ tsp white pepper                        
¼ tsp cayenne pepper                         
¼ avocado, sliced
Olive oil cooking spray

Instructions: 
1.    Preheat oven to 375°F. Lightly spray a small dish with olive oil cooking spray. 
2.    Mix orange juice, cinnamon, ginger, nutmeg and chopped apple in a small bowl. Place chicken in baking dish and pour ingredients from bowl on top. Bake in oven. Turn over after 10 minutes. Cook for another 10 to 12 minutes.

GRILLED RASPBERRY SALMON

ready in 1 hour • Makes 4 servings

Tip: Less is more when it comes to marinating seafood. Usually, half an hour is enough time to add flavor to a delicate piece of fish. Less time is needed if you are using a strong acid, such as lemon juice, in the marinade. 

Ingredients: 
Vegetable oil, as needed
1 ½ lb wild-caught salmon filet(s)

Marinade:
2 tbsp extra virgin olive oil
4 tbsp raspberry vinegar
1 large clove garlic, minced
2 tbsp chopped cilantro
½ tbsp low-sodium tamari or light soy sauce
1 tsp minced ginger
1 tsp sea salt

Instructions:
1.    Prepare grill on medium-high heat. Oil slotted or vented grill pan.
2.    Rinse salmon and pat dry. Set aside in a small baking dish.
3.    Mix together marinade ingredients and pour over salmon. Cover and refrigerate for 15-30 minutes.
4.    Remove salmon from marinade. Rub the skin side with sea salt and place on grill pan skin side down. Spoon some of the marinade over the fish.
5.    Grill 7-10 minutes, or until just barely done.
6.    Remove from grill and let fish rest for 1-2 minutes to finish cooking. Garnish and serve. 

Ginger Salmon in Parchment Paper

Ingredients:

• 4 cups shredded Napa cabbage
• 1 red bell pepper, steamed, peeled, seeded and thinly sliced
• 1 cup snow peas, halved
• 4 4-oz salmon fillets, skin removed
• 1/4 cup low-sodium soy sauce
• 1 tbsp peeled and minced fresh ginger
• 2 scallions, chopped
• 1 clove garlic, finely chopped
• 1 tsp sesame oil
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 400°F.
2. Cut four large pieces of parchment paper. Fold in half and then unfold and set aside.
3. Combine cabbage, bell pepper and snow peas in a bowl. Divide them equally on the parchment paper squares.
4. Place salmon fillets on top of vegetables.
5. In a small bowl, whisk together soy sauce, ginger, scallions, garlic, sesame oil and black pepper. Drizzle sauce over fish. Fold parchment edges to seal and place each closed package on a large baking sheet. Bake for 20 minutes or until fish flakes easily. Serve.

SEARED STEAK & SWISS CHARD WITH HARISSA

Ready in 20 minutes • Makes 2 servings

Ingredients:
4 oz extra-lean red meat 
1 bunch (200 g) Swiss chard
4 cups romaine lettuce
1 cup cooked brown rice
1/8 red onion, cut into thin slices

Harissa paste:
1 red bell pepper, deseeded and chopped
1 tbsp olive oil
2 tbsp minced mint
2 tsp minced rosemary
1/8 tsp sea salt
1/8 tsp ground black pepper

Instructions:
1.    Cut meat crosswise on the bias into 2" long, thin slices (about 1/8" thick). 
2.    In a blender or food processor, combine harissa paste ingredients. Place steak slices on a plate and smear with pepper paste. Cover and refrigerate while you prepare the rest of the ingredients. 
3.    Remove center ribs from the Swiss chard, chop ribs into small pieces and set aside in a bowl. Chop the chard leaves and set aside in another bowl. Chop romaine leaves and set aside in a separate bowl. 
4.    Meanwhile, reheat brown rice in a saucepot. 
5.    Heat a skillet on medium-high heat. Add a few drops of water. Once the water starts to sizzle, add the chard ribs and onions. Sauté until the onions are soft, about 5 minutes. Add the beef to the same skillet, sear for 3 minutes, then flip and sear for 2 more minutes. Remove beef, onions and Swiss chard ribs and set aside on a plate. Keep covered. 
6.    Use the same skillet to sear the Swiss chard leaves for about 2 minutes. Divide the romaine lettuce between two plates. Top each plate with 1/2 cup of brown rice and half of the Swiss chard leaves. Add the beef, chard stems and onions. Serve.

FISH TACOS WITH ZUCCHINI-RADISH SLAW

Ready in 20 minutes • Makes 2 servings

Ingredients:
6 oz white fish (halibut, cod, tilapia)
4 corn tortillas
½ zucchini
3 radishes
1 small head of red cabbage
½ cup corn, cooked and cooled

Dressing:
Juice of 1 lime 
¼ cup balsamic vinegar
1 tbsp olive oil
1 tsp honey
1 tbsp minced red onion
¼ cup chopped cilantro

Instructions:
1.    Preheat oven to 300°F. Set fish and tortillas aside. Shred the zucchini, radishes and cabbage with a food processor or hand grater.
2.    Combine dressing ingredients in a bowl. Divide in half into two separate bowls. Use one bowl to marinate the fish; coat both sides evenly. Toss the rest of the dressing with the shredded zucchini, radishes, cabbage and corn. 
3.    Heat a skillet on medium-high heat. Drizzle some water on the skillet; when the water sizzles, place the fish in the skillet and cover with the marinade. Cook about 3 minutes. Flip the fish and cook 2 more minutes, or until the fish flakes when cut with a fork.
4.    While fish is cooking, place tortillas on a baking tray and bake for 3 minutes until crispy. You can also heat tortillas in a dry skillet to get the same effect. Divide the slaw amongst the tortillas and top with grilled fish. Serve.

TUNA AVOCADO SANDWICH

Ready in 10 minutes • Makes 2 servings

Ingredients:
2 5-oz cans water-packed white tuna 
1 large ripe avocado
¼ cup each carrots, celery, red onion, diced
Sea salt and pepper, to taste
2 slices whole-grain bread, cut in half

Instructions:
1.    In a large bowl, mash the avocado with a fork until partially smooth. Leave chunks of avocado for texture, if desired.  
2.    Drain the tuna and mix in with the avocado.
3.    Add carrots, celery, onions, salt and pepper to mixture. 
4.    Spoon half of the mixture onto the bread to make 2 half sandwiches. Serve.

HERB SALAD

Ready in 25 minutes • Makes 1 serving

Ingredients:
1 cup arugula or mixed greens of your choice
¼ cup red onion, finely sliced
¼ cucumber, peeled, quartered and chopped
¼ cup flat-leaf parsley
¼ cup cilantro
¼ cup Greek tzatziki dressing
1 tsp chopped dill, to garnish

GREEK TZATZIKI DRESSING
Makes 12 ¼-cup servings

Ingredients:
2 cloves garlic, finely minced
1 tbsp olive oil
2 tbsp fresh lemon juice
¼ tsp fresh lemon zest
1 small cucumber, seeded and chopped
¼ tsp sea salt
2 cups plain Greek yogurt
1 tbsp fresh mint, chopped
1 tbsp fresh dill, chopped

Instructions:
1. Arrange greens and herbs in a salad bowl. Top with cucumbers and red onions.
2. Blend dressing ingredients until smooth and store in a glass jar or bottle.
3. Top salad with dressing.

SPINACH AND SHRIMP SALAD

Ready in 25 minutes • Makes 4 servings

Ingredients:
1 tbsp olive oil
1 lb precooked frozen shrimp, thawed
1 tsp lemon zest
1 tsp lime zest
¼ cup red onion, thinly sliced
2 cups spinach
2 cups romaine lettuce
1 cup canned kidney beans, drained and rinsed
1 orange, peeled and cut into segments
½ cup strawberries
1 Hass avocado, cut into 1" cubes
8 tbsp low-fat honey mustard dressing

Instructions:
1.    Heat oil in a skillet and sauté shrimp with lemon and lime zest until warmed through.
2.    In a bowl, mix together onion, spinach, lettuce and beans. Top with orange, strawberries, avocado and shrimp.
3.    Stir in dressing and toss to mix. Serve.

THE BIG CHICKEN SALAD

Ready in 20 minutes • Makes 1 serving

Ingredients:
3 cups mesclun greens (a mix of spinach, arugula, Swiss chard and dandelion)
½ cup roasted chicken, cubed
1 medium pear, sliced

Croutons:
1 slice whole-grain bread
1 tsp olive or canola oil

Dressing:
1 tsp olive oil
½ tsp maple syrup
1 tbsp lemon juice
¼ tsp Dijon mustard
Dash sea salt and pepper

Instructions:
1.    Preheat oven to 350°F.
2.    Chop bread into ½" squares. Toss with oil to coat evenly, and place on a baking tray. Bake about 15 minutes, or until bread is lightly browned.
3.    While bread is baking, whisk dressing ingredients in a mixing bowl. Toss dressing with greens. Top with warm or cold chicken pieces, pear slices and croutons.

Moroccan Chickpea Salad

INGREDIENTS:

• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 2 tsp ground cumin
• 1/4 tsp each sea salt and ground black pepper
• Pinch cayenne pepper
• 3 cups BPA-free canned chickpeas (garbanzo beans), drained and rinsed
• 1 large carrot, peeled and julienned
• 3 green onions, thinly sliced
• 2 plum tomatoes, diced
• 1 red bell pepper, diced
• 1/4 cup each chopped fresh cilantro and mint
• 1/3 cup crumbled low-fat feta cheese

INSTRUCTIONS:

1. In a small bowl, whisk together oil, lemon juice, cumin, salt, black pepper and cayenne; set aside.
2. In a large bowl, combine chickpeas, carrot, onions, tomatoes, red pepper, cilantro, mint and feta.
3. Pour lemon juice dressing over chickpea mixture and toss to combine. Serve immediately or cover and refrigerate for up to 24 hours.

SKINNY CAESAR SALAD DRESSING

Ready in 5 minutes • Makes 5 servings
Ingredients:
4 oz firm light tofu
2 cloves garlic, minced
¼ cup water
Juice of 1 lemon
1 tbsp Parmesan cheese, freshly grated
2 anchovies
1 tbsp red wine vinegar
1 tsp Dijon mustard
¼ tsp ground black pepper

Instructions:
1.    Blend all ingredients in a food processor or blender.
2.    Store in a jar. Label and date, and use on top of salads or in wraps within one month.

MANDARIN TILAPIA SPINACH SALAD

Ready in 30 minutes • Makes 2 servings

Ingredients:
2 tbsp extra-virgin olive oil
½ cup sliced almonds
1 mandarin orange, halved, unpeeled
1 tbsp white vinegar
2 stalks celery, chopped
¼ cup parsley, chopped
6 oz tilapia
Red pepper flakes
2 cups baby spinach
2 cups mixed greens
Sea salt and ground pepper, to taste

Instructions:
1.    Heat oil in a skillet over medium heat. Brown almonds in the skillet, about 5 minutes, or until golden in color.
2.    Squeeze juice from orange halves into a small bowl.
3.    Add orange juice and vinegar to skillet. Stir in chopped celery and parsley, and mix until thoroughly combined. Remove mixture from the pan; leave the heat on.
4.    Brush tilapia fillets with olive oil and a sprinkle of red pepper flakes. Place on skillet; brown on both sides, about 2 to 3 minutes per side.
5.    Combine spinach and mixed greens in a large mixing bowl. Add cooked fish and pour almond mixture overtop. Garnish with extra orange slices, and season to taste. Serve.

KIWI STRAWBERRY SPINACH SALAD

Ready in 20 minutes • Makes 2 servings

Ingredients:
6 oz boneless, skinless chicken breast
Juice of 2 lemons (½ cup)
1 sprig fresh rosemary, chopped (or 2 tsp dried)
1½ tsp olive oil, divided
1½ cups fresh strawberries, sliced
¼ cup balsamic vinegar
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
4 cups fresh spinach
2 kiwis, peeled, cut into thin half-moons

Instructions:
1. Cut chicken crosswise into 1/8" thick slices. Combine lemon juice, chopped rosemary and ½ tablespoon of olive oil in a bowl. Pour mixture over chicken slices to marinate, coating evenly. Cover and refrigerate while you prepare the rest of the ingredients, or marinate overnight for best results.
2. In a blender, combine ½ cup sliced strawberries, remaining oil, balsamic vinegar, salt and pepper. Blend to incorporate flavors. Taste and adjust as needed.
3. Heat a skillet over medium-high heat. Drizzle water onto skillet. When water sizzles, place chicken, along with the marinade, on the skillet, and cook 3 minutes on one side. Flip and cook 2 more minutes, or until the chicken is no longer pink.
4. Divide spinach between 2 big plates. Top each plate with cooked sliced chicken, remaining strawberries and sliced kiwis. Drizzle with dressing. Serve.

WARM BEEF & VEGGIE AMARANTH SALAD

WARM BEEF & VEGGIE AMARANTH SALAD
Ready in 15 minutes • Makes 1 serving

Ingredients:
4 oz boneless beef round, thinly sliced
1 clove garlic, minced
2 red chard leaves
1 baby zucchini, sliced
6 asparagus tips
¼ cup amaranth, cooked
1 cup arugula
6 grape tomatoes, halved
1 oz fresh Parmesan cheese, grated
1 tsp olive oil

Dressing:
5 tbsp balsamic vinegar
1 tsp extra-virgin olive oil
1/8 tsp ground black pepper

Instructions:
1.    Heat oil in a skillet over medium heat. Sauté beef and garlic until slightly browned.
2.    Add red chard, zucchini slices and asparagus.
3.    When beef is nearly cooked to your preference, stir in amaranth and heat mixture for 1 more minute.
4.    In a small bowl, whisk together dressing ingredients.
5.    Plate arugula, then top with skillet mixture, tomatoes, cheese and dressing.

Seared-Shrimp Salad with Crispy Shallots

Ingredients

• 2 tablespoons white wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 5 tablespoons canola oil
• 1 tablespoon all-purpose flour
• 3/4 teaspoon black pepper
• 1/2 teaspoon salt
• 1 large shallot, very thinly sliced
• 2 butter or Boston lettuce heads, leaves separated and torn
• 1/2 cup basil leaves
• 8 radishes, thinly sliced
• 1 large ripe avocado, halved lengthwise, peeled, pitted and thinly sliced
• 3/4 pound large shrimp, peeled, deveined, tails intact
• Nonstick cooking spray

Directions

1. In a small bowl, whisk together vinegar, mustard, honey and 3 tablespoons oil.
2. Place flour and 1/4 teaspoon each salt and pepper in a small ziplock bag. Add shallot, seal bag and dredge to coat.
3. Heat remaining oil in a large nonstick skillet over medium-high heat. Add shallot to pan; saute until golden, 2 minutes a side. Drain on a paper towel-lined plate.
4. In a medium bowl, toss together lettuce, basil and radishes and divide among four plates; top each with an equal amount of avocado.
5. Pat dry shrimp and season with remaining salt and pepper. Wipe skillet clean, coat with cooking spray and heat over medium-high heat. Add shrimp; sear until just cooked through, 2 minutes a side. Remove shrimp from pan and divide among four salads. Drizzle each with dressing and top with crispy shallots.

Fattoush Salad with Tuna and Roasted Red Peppers

Ingredients

• 3 whole-wheat pitas
• 4 tablespoons extra-virgin olive oil
• 3 tablespoons freshly squeezed lemon juice
• 1 teaspoon finely minced garlic
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 5 ounce can solid white albacore tuna in water, drained
• 4 large tomatoes, cored and cut into chunks
• 1 13 ounce roasted red peppers, drained and sliced
• 1 cup flat-leaf parsley leaves
• 1 scallion, chopped
• 1 tablespoon capers, drained and rinsed

Directions

1. Preheat the oven to 375 degrees.
2. Separate each pita into two rounds and cut each into eight triangles.
3. Arrange triangles in a single layer on two large baking sheets and toast until crisp and golden, 7 to 8 minutes. Remove from oven and let cool.
4. Meanwhile, in a large bowl, whisk together oil, lemon juice, garlic, salt and pepper. Break tuna up with a fork into small chunks. Add tuna, tomatoes, peppers, parsley, scallion, capers and pita triangles to bowl and toss to coat.

Spicy Steak Salad

Ingredients

• 3 tablespoons canola oil
• 1 1/2 tablespoons sugar
• 5 tablespoons freshly squeezed lime juice
• 2 teaspoons freshly grated lime zest
• 2 teaspoons chili powder
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 pound London broil
• 1 English cucumber, thinly sliced
• 2 medium Granny Smith apples, cored and cut into thin wedges
• 1 small jicama, peeled and cut into matchsticks
• 1/2 cup thinly sliced red onion
• 1/4 cup cilantro leaves plus additional for garnish
• 1 small red jalapeno, seeded and thinly sliced

Directions

1. In a small bowl, combine 1 tablespoon oil, 1 tablespoon sugar, 1 teaspoon lime juice, 1 teaspoon lime zest, chili powder, red pepper flakes and 1/4 teaspoon each salt and pepper; rub mixture on London broil.
2. Heat a cast-iron skillet or grill pan over high heat. Add steak and cook until medium rare, 5 to 6 minutes a side. Transfer meat to a cutting board and let rest 10 minutes.
3. Meanwhile, whisk together remaining oil, sugar, lime juice, lime zest, salt and pepper in a large bowl. Add cucumber, apples, jicama, onion, cilantro and jalapeno to bowl and toss to coat. Divide among four plates.
4. Slice London broil against the grain into thin strips and divide among four salads. Garnish with additional cilantro if desired.

Greek Salad with Phyllo-Wrapped Shrimp

Ingredients

• 2 16-by-12-inch sheets phyllo dough
• Nonstick cooking spray
• 16 jumbo shrimp (about 1 pound), peeled, deveined, tails intact
• 4 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh oregano
• 1 5 ounce bag baby spinach
• 1 cup grape tomatoes, halved
• 4 ounces reduced-fat feta, crumbled (about 1 cup)
• 1 small red onion, thinly sliced
• 8 pitted Kalamata olives, quartered

Directions

1. Preheat the oven to 400 degrees.
2. Place 1 phyllo sheet on a work surface; cover second sheet with a kitchen towel. Cut sheet into eight 2-inch-wide strips and coat with cooking spray. Fold each strip in half. Repeat with remaining phyllo.
3. Wrap 1 strip phyllo around each shrimp, starting at the top and moistening the end to seal. Arrange in a single layer on a parchment-paper-lined baking sheet; coat with cooking spray.
4. Bake shrimp until phyllo is golden brown and crispy, 3 to 4 minutes a side.
5. Meanwhile, in a large bowl, whisk together oil, vinegar, dill and oregano. Add spinach, tomatoes, feta, onion and olives and toss to coat. Divide among four plates and top each with 4 shrimp.

Chinese Chicken Salad

 

 

 

Ingredients

• 3 tablespoons orange juice, fresh squeeed
• 2 tablespoons peanut oil
• 1 tablespoon reduced-sodium soy sauce
• 2 teaspoons toasted sesame oil
• 1 teaspoon hot chili sauce
• 2 large seedless oranges, peeled and segmented, membrane removed
• 3/4 pound sugar snap peas, trimmed and thinly sliced lengthwise (about 4 cups)
• 2 cups shredded carrots
• 1 cup shredded red cabbage
• 4 scallions, thinly sliced
• 3 cups shredded breast meat from a rotisserie chicken, skin removed
• 4 teaspoons lightly toasted sesame seeds
• 5 tablespoons seasoned rice wine vinegar

Directions

1. In a large bowl, whisk together vinegar, orange juice, peanut oil, soy sauce, sesame oil and chili sauce.
2. Add oranges, peas, carrots, cabbage, scallions, chicken and half the wonton strips to bowl and toss to coat. Divide among four plates and sprinkle with sesame seeds and remaining wonton strips.

Waldorf Salad

 

 

Ingredients

• 1/3 cup olive oil mayonnaise
• 3 tablespoons nonfat plain Greek yogurt
• 3 tablespoons freshly squeezed lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh chives
• 1 large Asian pear, cored and cubed
• 2 cups chopped Romaine lettuce
• 5 celery stalks, chopped
• 1 cup seedless red grapes, halved
• 1 cup lightly toasted pecan halves

Directions

1. In a large bowl, whisk together mayonnaise, yogurt, lemon juice, mustard, salt, pepper and chives.
2. Add pear, lettuce, celery, grapes and pecans to bowl and toss to coat.

Turkey Sandwich

Mix 1/2 ounce drained, diced peppadew peppers with 2 tablespoons low-fat cream cheese. Spread on 2 slices bread. Layer 1 slice with 2 ounces turkey and 1/4 cup watercress. Top with other slice of bread(100-120 calories per two slices).

Whole Grain Turkey Pita

 

Cut 1 large whole wheat pita in half. Fill each pita pocket with 1/4 avocado, sliced, and 2 ounces sliced turkey. Sprinkle with 1/4 teaspoon sriracha. Top with 2 table­spoons fresh cilantro.

 

 

 

Chicken and Watermelon Salad

Toss 4 cups arugula with 1 cup diced watermelon, 1 ounce crumbled low-fat feta, and 3 ounces skinless roasted chicken. Whisk together 1 tablespoon champagne vinegar, 2 teaspoons extra virgin olive oil, and 1 tea­spoon each Dijon mustard and honey. Drizzle over salad. Top with chopped fresh basil.

Spruced Up Chicken salad

 

 

Toss 2 ounces skinless roasted chicken with 2 cups spinach; 1/4 cucumber, sliced; and 1/4 cup each cooked couscous, drained canned chickpeas, and chopped carrots. Whisk together 1 tablespoon each extra virgin olive oil and balsamic vinegar and 1/2 teaspoon each Dijon mustard and honey; drizzle over salad.

A New Twist on Tuna Salad

 

Mix 4 ounces drained water-packed tuna with 2 table­spoons nonfat Greek yogurt and 1 teaspoon Dijon mustard. Fold in 1 teaspoon chopped fresh chives, 1/4 cup diced fennel, and a dash of Worcestershire sauce. Serve on a whole wheat sandwich roll(100-120 calorie roll)

 

 

 

 

Tuna Stuffed Peppers

 

 

Mix 4 ounces drained water-packed tuna with 1/2 tablespoon capers, 1 Cutie, 1 1/2 ounces low-fat feta, and 2 teaspoons olive oil. Divide and serve in red bell pepper halves.