• 1 cup onion, sliced 1/2-inch thick
• 1/2 cup vegetable or chicken broth
• 1 cup each red and yellow bell peppers, sliced 1/2-inch thick
• 1 cup snow peas
• 1/4 cup cashews

Mediterranean Dressing:

• 3 TBS extra virgin olive oil
• 2 tsp lemon juice
• 2 cloves garlic, chopped or pressed
• Sea salt and pepper to taste

Directions

1. Chop or press garlic, slice onions, and let them sit for 5 minutes to enhance their health-promoting properties.

2. Heat broth in a stainless steel skillet over medium heat.

3. When broth is steaming, add bell peppers and onions, cover and sauté for 5 minutes.

4. Add snow peas and sauté covered for 2 minutes.

Transfer vegetable mixture to a serving bowl and toss with cashews and dressing ingredients. This serves two, and the recipe is easy to multiply to make it a quick week night dinner for the family.

Ingredients

• 1 tablespoon olive oil
• 1-1/2 cups quartered lengthwise, sliced zucchini
• 1 can black beans, drained, rinsed
• 1/2 cup diced green bell pepper
• 1 can roasted, diced garlic tomatoes, undrained
• 3/4 cup water
• 1 cup instant brown rice
• 1/2 cup shredded Cheddar and Monterey Jack cheese blend

Directions

1. Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.

2. Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.

This quick recipe is easy to modify. Throw some chicken, onions, or southwest seasoning in for a little more flavor and variety.

Ingredients

• 2 tablespoons olive oil
• 3 tablespoons butter
• 3 leeks, cut into 1 inch pieces
• 1 large head cauliflower, chopped
• 8 cups vegetable broth
• 3 cloves garlic, finely chopped
• Salt and ground black pepper to taste
• 1 cup heavy cream (optional)

Directions

1. Heat the olive oil and butter in a large pot over medium heat, and sauté the leeks, cauliflower, and garlic for about 10 minutes. Stir in the vegetable broth, and bring the mixture to a boil. Reduce heat, cover, and simmer 45 minutes.

2. Remove the soup from heat. Blend the soup with an immersion blender or hand mixer. Season with salt and pepper. Mix in the heavy cream, and continue blending until smooth.

Add a little variety to your diet with this easy, healthy soup. It’s low carb, serves 12, and is great for Fall.

Ingredients

• Salt
• 3 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 4 4-ounce thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 ounces whole wheat fettuccine
• 1 tablespoon all-purpose flour
• 1 cup cold low-fat milk (1%)
• 1/2 cup evaporated nonfat milk
• 3/4 cup freshly grated parmesan cheese
• 1/4 cup chopped fresh parsley

Directions

Bring a large pot of salted water to a boil. Heat 1 tbs olive oil in a nonstick skillet over medium heat.

Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta until done, drain, reserving 1/2 cup cooking water; return the pasta to the pot.

Whisk flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat for 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

This easy, healthy dinner choice contains 49 grams of protein per serving!

Ingredients

• 2 tablespoons dry bread crumbs
• 1 teaspoon dried basil
• 1 teaspoon grated lemon rind
• 1/8 teaspoon pepper
• 2 cloves garlic mined
• 16 ounces boned and skinned chicken breast halves
• Cooking spray
• 1 teaspoon margarine
• 8 thin slices lemon
• 1/4 cup low-salt chicken broth
• 2 tablespoons fresh parsley chopped
• 2 tablespoons lemon juice

Directions

Combine first 5 ingredients in a shallow dish; set aside.

Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken with cooking spray; dredge chicken in bread crumb mixture.

Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices to skillet; sauté 30 seconds. Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken.

Makes 4 servings, each with 30 grams of protein and just 200 calories.

• 2 strips bacon, thinly sliced
• 2 tablespoons unsalted butter
• 1/2 yellow onion, chopped (about 1 cup)
• 2 cloves garlic, smashed
• 1/2 teaspoon celery seed
• 2 tablespoons all-purpose flour
• 2 cups low-sodium chicken broth
• 2 cups milk
• 4 small red-skinned potatoes (about 6 ounces), quartered
• 1/2 head broccoli (about 10 ounces), broken into florets, stem peeled and sliced
• Salt and freshly ground pepper
• 1 tablespoon  mustard
• 1 baguette, sliced into 8 1/4-inch-thick pieces
• 4 ounces cheddar cheese, cut into 8 thin slices

Directions

Heat oil in a large pot, add onions and garlic, and cook until translucent (about 5 minutes).

Add all of the spices to the pot and cook until fragrant (about 1 minute).

Add the chickpeas and tomatoes and cook, stirring occasionally for about 20 minutes. Serve with bread or rice.

1 cup diced tomatoes

Directions for 4 Servings

In a small bowl, stir the tomatoes and cilantro together. Set aside.

Place 2 tortillas between a paper napkin or paper towel and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the black bean dip into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the dip is heated thoroughly.

To serve, spread 1/4 cup of the black bean dip on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro mixture and 2 tablespoons cheese. Fold the sides and the bottom of the tortilla up over the filling, then roll to close. Garnish with 1 tablespoon sour cream and 2 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

This tasty dish packs 16 grams of protein into each serving! Make it a meal by adding Spanish rice as a side.

1 1/2 pounds salmon fillet
Salt and pepper to taste
3 cloves garlic, minced
1 sprig fresh dill, chopped
5 slices lemon
5 sprigs fresh dill weed
2 green onions, chopped

1. Preheat oven to 450 degrees F. Spray two large pieces of aluminum foil with cooking spray.

2. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.

3. Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.

4. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

Prep: 15 mins
Cook: 25 mins
Ready: 40 mins

Amount Per Serving – Calories: 169 / Total Fat: 6.7g / Cholesterol: 51mg / Sodium: 48mg / Total Carbs: 2.1g / Dietary Fiber:0.7g / Protein 24.6g