Send a Meal Blog

Ingredients

3 - medium yellow or green zucchini
Kosher salt
4 - medium carrots
1/2 - small red onion
1 - 2 - cups torn leaf lettuce
3 - tablespoons lemon juice
1/4 - cup olive oil or canola oil
2 - tablespoons snipped fresh dill
Freshly ground black pepper (optional)

Directions
With a vegetable peeler or mandoline shave zucchini in thin strips. Salt lightly, then transfer to colander to drain, about 15 minutes. Meanwhile, shave carrots in strips and thinly slice onion.

Rinse zucchini and drain in colander. To assemble salad, in a 2-quart square dish layer one-third each of zucchini, lettuce carrots, and onion. For dressing, in a glass measuring cup whisk together lemon juice and oil. Drizzle some of the dressing on layered vegetables. Repeat layering and dressing twice. Cover and refrigerate 1 hour or up to 12 hours before serving.

To serve, sprinkle salad with fresh dill and pepper. Cut salad in rectangles with a sharp knife; lift out with a spatula.

Nutrition Facts (Stacked Summer Vegetable Salad)
Per serving: 117 kcal cal., 9 g fat (1 g sat. fat, 1 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 202 mg sodium, 8 g carb., 2 g fiber, 5 g sugar, 2 g pro. Percent Daily Values are based on a 2,000 calorie diet

Try one of these in-season salads. These healthy dinners are satisfying, healthful, and hearty enough to be served as a complete meal.

Ingredients

8 - ounces beef flank steak
1 - teaspoon ground cumin
1/4 - teaspoon salt
1 - medium sweet onion, such as Vidalia or Maui, sliced horizontally into 1/2-inch-thick slices
2 - teaspoons olive oil
1/4 - teaspoon freshly ground black pepper
6 - cups fresh mache (lamb's lettuce) or baby greens
4 - ripe plums, pitted and cut into thin wedges
1 - recipe Creamy Chimichurri Dressing

Directions
Trim fat from meat. Sprinkle meat with cumin and salt. Brush onion slices on both sides with oil; sprinkle with pepper. For a charcoal or gas grill, place meat and onion slices on the rack of a covered grill directly over medium-hot heat. Grill meat for 10 to 14 minutes for medium-rare to medium doneness (145 degrees F to 160 degrees F) and onion slices about 10 minutes or until tender, turning both meat and onion slices once halfway through grilling time. Let meat stand for 5 minutes. Thinly slice meat. Coarsely chop onion.

Place mache in a large salad bowl or arrange on a large platter. Top with meat, onion, and plums. Drizzle with half of the Creamy Chimichurri Dressing. If desired, pass remaining dressing.

Creamy Chimichurri Dressing
Ingredients

3/4 - cup light mayonnaise
1/4 - cup plain Greek yogurt or sour cream
1 - tablespoon white vinegar
3 - cloves garlic, minced
3 - tablespoons snipped fresh Italian (flat-leaf) parsley
1/2 - teaspoon crushed red pepper
1/8 - teaspoon salt

Directions
 In a small bowl stir together mayonnaise, yogurt, vinegar, and garlic. Stir in parsley, crushed red pepper, and salt. Serve immediately or cover and refrigerate for up to 1 week. Before serving, if necessary, stir in enough milk to reach desired consistency.
Nutrition Facts (Flank Steak and Plum Salad with Creamy Chimichurri Dressing)

Per serving: 336 kcal cal., 22 g fat (5 g sat. fat, 0 g polyunsaturated fat, 3 g monounsatured fat), 53 mg chol., 546 mg sodium, 19 g carb., 2 g fiber, 10 g sugar, 16 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

1 - medium red onion
, very thinly sliced and cut up (1 cup)
1/3 - cup white wine vinegar
1 - tablespoon organic cane sugar
3/4 - teaspoon salt
2 - teaspoons Dijon-style mustard
2 - tablespoons white balsamic vinegar
1/2 - teaspoon freshly ground black pepper
1/4 - cup extra-virgin olive oil
2 1/2 - pounds ripe red, yellow, green, and/or orange tomatoes, cut into wedges
Microgreens (optional)
Directions
Place onion slices in a medium heatproof bowl; set aside. In a small saucepan warm the white wine vinegar, sugar, and 1/2 teaspoon of the salt over medium heat, stirring to dissolve sugar. Pour over onions; toss to coat. Cover and chill at least 30 minutes or up to 24 hours, stirring occasionally.
For dressing, in a small bowl whisk together the mustard, white balsamic vinegar, pepper, and 1/4 teaspoon salt. Gradually whisk in the olive oil.
Place tomatoes in a large bowl. Add dressing and toss to coat. Top with drained pickled onions and microgreens.
Nutrition Facts (Summer Tomato Salad)
Per serving: 83 kcal cal., 6 g fat (1 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 0 mg chol., 117 mg sodium, 8 g carb., 2 g fiber, 5 g sugar, 1 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

4 - cups assorted tiny tomatoes
2 - cups arugula or watercress
1 - small fennel bulb, quartered, cored, and very thinly sliced (about 1 cup)
1/3 - cup chopped fresh Italian parsley
2 - shallots, finely chopped (about 1/4 cup)
1/4 - cup olive oil
3 - tablespoons champagne vinegar
1 - teaspoon lemon zest
1/4 - teaspoon salt
1/8 - teaspoon ground black pepper

Directions
In a salad bowl toss together tomatoes, arugula, fennel, and parsley. For Champagne Vinaigrette, in a screw-top jar combine shallots, oil, vinegar, zest, salt, and black pepper. Cover; shake well. Pour over salad.
Nutrition Facts (Tiny Tomato Salad with Champagne Vinaigrette)
Per serving: 58 kcal cal., 5 g fat (1 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 0 mg chol., 58 mg sodium, 4 g carb., 1 g fiber, 2 g sugar, 1 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ready to win the potluck? You will when you tote along one of these flavorful side dish recipes. Here you'll find classic potluck recipes (and a few inventive twists!) for layered salads, pasta salad, baked beans, potato salad, and much more.

Ingredients

1
8 1/2 ounce package corn muffin mix
1
cup mayonnaise or salad dressing
1
8 ounce carton sour cream
1
1 ounce envelope ranch dry salad dressing mix
2
cups shredded cheddar cheese (8 ounces)
2
15 ounce can pinto beans, rinsed and drained
2
15 1/4 ounce cans whole kernel corn, drained
10
slices bacon, crisp-cooked, drained, and crumbled
3
cups coarsely chopped tomatoes
1
cup chopped green and/or red sweet pepper
1/2
cup sliced green onions (4)
Directions
Prepare corn muffin mix according to package directions for corn bread. Cool and crumble (should have about 5 cups).* Set aside.
For dressing, in a small bowl combine mayonnaise, sour cream, and salad dressing mix.
In a 3- to 4-quart glass salad bowl or 3-quart rectangular baking dish layer crumbled corn bread and 1 cup of the cheese. Spread with half of the dressing. Layer in the following order: beans, corn, the remaining 1 cup cheese, bacon, tomatoes, sweet pepper, and the remaining dressing. Cover tightly and chill overnight.
Tote salad and green onions in an insulated cooler with ice packs. Before serving, sprinkle salad with green onions.
From the Test Kitchen
*TIP:

If you like, toast the crumbled corn bread. Preheat oven to 350 degrees F. Spread the corn bread in a 15x10x1-inch baking pan. Bake about 10 minutes or until crisp; cool.

MUST-HAVE EQUIPMENT:

Insulated cooler with ice packs

Nutrition Facts (Mississippi Corn Bread Salad)
Per serving: 342 kcal cal., 21 g fat (7 g sat. fat, 6 g polyunsaturated fat, 3 g monounsatured fat), 38 mg chol., 779 mg sodium, 30 g carb., 4 g fiber, 3 g sugar, 11 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

12
ounces tender young collard greens, washed and dried
3
oranges
1
cup coarsely chopped toasted pecans
2
tablespoons sherry vinegar
2
teaspoons pure maple syrup
1/2
teaspoon Dijon-style mustard
1/2
teaspoon kosher salt
1/4
teaspoon freshly ground black pepper
Bottled hot pepper sauce
6
tablespoons extra-virgin olive oil
2
cups sliced rotisserie chicken
4
slices thick-cut bacon, crisp-cooked and crumbled
Directions
Remove ribs from collard leaves and discard. Stack the leaves and roll into a cylinder. Slice crosswise into thin ribbons; set aside.
Juice one of the oranges. Peel the remaining oranges and slice; set aside. Place 1/3 cup of the pecans into a food processor. Add 2 tablespoons orange juice, vinegar, syrup, mustard, salt, pepper, and a few dashes of hot sauce. Cover and process until combined. With processor running, drizzle in the oil.
In a very large bowl toss greens, chicken, and dressing. Top with orange slices, remaining pecans, and bacon.
Nutrition Facts (Pecan & Collard Chicken Salad)
Per serving: 407 kcal cal., 33 g fat (5 g sat. fat, 6 g polyunsaturated fat, 19 g monounsatured fat), 60 mg chol., 523 mg sodium, 12 g carb., 4 g fiber, 7 g sugar, 19 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

1/2
cup slivered almonds
2
tablespoons sesame seeds
1/3
cup vegetable oil
3
tablespoons rice vinegar or cider vinegar
2
tablespoons reduced-sodium soy sauce
1
3 ounce package chicken-flavor ramen noodles
1
tablespoon sugar
1/4
teaspoon black pepper
1/2
of a medium head of cabbage, cored and shredded (about 6 cups)
1/3
cup thinly sliced green onions (3 or 4)
1/3
cup golden or dark raisins (optional)
Directions
Spread almonds and sesame seeds in a shallow baking pan. In a 300 degree F oven bake about 10 minutes or until toasted, stirring once; cool.
Meanwhile, for dressing, in a screw-top jar combine oil, vinegar, soy sauce, seasoning packet from noodles, sugar, and black pepper. Cover and shake well.
In a large bowl combine cabbage, green onions, raisins (if desired), and almond mixture. Break noodles into small pieces. Sprinkle onto salad.
Add dressing; toss gently to coat. Cover and chill in the refrigerator for 30 minutes or up to 4 hours. Makes 8 side-dish servings.
From the Test Kitchen
SESAME CHICKEN AND NOODLE SLAW:

Prepare as above, except layer 1-1/2 cups chopped cooked chicken or pork with the cabbage and onion. Continue as above. Makes 4 main-dish servings.

Nutrition Facts per 2 1/4 cups: 523 cal., 37 g total fat (7 g sat. fat), 47 mg chol., 450 mg sodium, 28 g carbo., 6 g fiber, 24 g pro.

Daily Values: 6% vit. A, 37% vit. C, 16% calcium, 16% iron

Exchanges: 1/2 Vegetable, 1 Starch, 2 1/2 Lean Meat, 7 Fat

Nutrition Facts (Sesame Noodle Slaw)
Per serving: 211 kcal cal., 16 g fat (3 g sat. fat, 5 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 360 mg sodium, 14 g carb., 3 g fiber, 4 g sugar, 4 g pro. Percent Daily Values are based on a 2,000 calorie diet

ingredients
2      egg whites
2    tablespoons   Dijon mustard
4    tablespoons   grated Parmesan cheese
1    cup   cornflake crumbs
1/2   teaspoon   salt
1/4   teaspoon   black pepper
1    pound   thin-sliced turkey cutlets
3/4   cup   bottled reduced-fat calorie blue cheese salad dressing
2    tablespoons   cider vinegar
2    packages  (8 ounces each) mixed salad (16 cups)
1    strip  bacon, cooked and crumbled
1    can  (14.5 ounces) sliced beets, drained and cut into strips
3      hard-cooked eggs, shelled and sliced
1    cup   fat-free croutons
directions
Heat oven to 450 degrees F. In a shallow dish, whisk whites and mustard. In second dish, combine cheese, cornflake crumbs, salt and pepper.
Coat cutlets with egg white mixture, then cheese mixture.
Coat a large baking sheet with nonstick cooking spray. Transfer cutlets to prepared pan; spritz cutlets with nonstick cooking spray.
Bake cutlets at 450 degrees F for 5 minutes. Flip over; bake an additional 5 minutes.
Whisk dressing and vinegar until blended. In a large salad bowl, toss lettuce, 1/2 cup of the dressing and bacon until well coated.
To serve:
Slice cutlets into thin strips. Divide salad, beets, turkey, eggs and croutons among bowls. Drizzle with extra dressing.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 285, Fat, total (g) 7, chol. (mg) 166, sat. fat (g) 2, carb. (g) 25, fiber (g) 2, pro. (g) 30, sodium (mg) 858, Percent Daily Values are based on a 2,000 calorie diet

ingredients
Dressing:
1/3   cup   white-wine vinegar
2    teaspoons   Dijon mustard
3/4   teaspoon   salt
1/4   teaspoon   black pepper
2/3   cup   extra-virgin olive oil
3    cloves  garlic, finely chopped
1    tablespoon   chopped fresh thyme
1    tablespoon   chopped fresh oregano
Vegetables and Pasta:
2      sweet red peppers (about 1 pound), cored, seeded, sliced 1 inch wide
2    medium  zucchini (about 1 pound), sliced lengthwise 1/2 inch thick
1    medium  summer squash (about 1/2 pound), sliced lengthwise 1/2 inch thick
1    large  red onion, peeled and cut into 1/2-inch-thick wedges
3    medium  tomatoes (about 1-1/2 pounds), cored and halved crosswise
1    pound   linguine, cooked following package directions
1/4   cup   firmly packed fresh basil, rinsed, dried, cut into thin strips
1/2   pound   fresh mozzarella, cut into 1/4-inch-thick slices
directions
Dressing:
In medium-size bowl, whisk together vinegar, mustard, salt and pepper. Drizzle in oil, whisking until oil is thoroughly incorporated. Stir in garlic, thyme and oregano. Set aside half of the dressing.
Vegetables and Pasta:
Prepare outdoor grill with medium-hot coals or heat gas grill to medium-high. Lightly brush grill with vegetable oil. Generously brush peppers, zucchini, squash, onion and tomatoes with some of the remaining dressing.
Grill vegetables in batches about 3 minutes per side or until tender, about 18 minutes total. Brush vegetables with additional dressing halfway through grilling. Remove vegetables from the grill; keep warm.
In large bowl, toss together cooked pasta with reserved half of dressing and any remaining dressing used for grilling vegetables. Toss in basil and mozzarella cheese. Arrange grilled vegetables over top. Serve warm or at room temperature.
Variation
Stovetop Method:
Heat stovetop grill pan over medium-high heat. Brush pan lightly with vegetable oil. Generously brush vegetables with some of the remaining dressing as above. Working in batches, cook vegetables about 3 minutes per side or until fork-tender. Brush with additional dressing halfway through cooking.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 698, Fat, total (g) 36, chol. (mg) 27, sat. fat (g) 10, carb. (g) 75, fiber (g) 8, pro. (g) 21, sodium (mg) 588, Percent Daily Values are based on a 2,000 calorie diet

ingredients
3/4   pound   salmon fillets, skinned
2    tablespoons   plus 1 tsp. olive oil, divided
1/2   teaspoon   salt, plus more for salmon
1    tablespoon   lime juice
2    teaspoons   honey
3    cups   cooked quinoa
1 1/4   cups   fresh corn kernels
2      scallions, chopped
2    tablespoons   minced fresh chives
directions
Preheat the oven to 350 degrees F. Line a baking sheet with foil. Place salmon on the foil. Drizzle with 1 tsp. olive oil, and sprinkle with salt. Cover with another sheet of foil, and seal into a packet. Bake for 25 minutes.
In a large bowl whisk together 2 Tbs. olive oil, lime juice, and honey. Add the quinoa, corn, scallions, and 1/2 tsp. salt. Toss to combine. Flake salmon, toss gently with the quinoa, and garnish with the chives.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 413, Fat, total (g) 17, sat. fat (g) 2, carb. (g) 42, fiber (g) 5, sugar (g) 7, pro. (g) 25, sodium (mg) 419, calcium (mg) 43, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet

ingredients
1/4   cup   walnut oil or sunflower oil
2    tablespoons   cider vinegar
1    tablespoon   lemon juice
1    small  shallot, finely chopped (2 tablespoons)
1    teaspoon   honey mustard
1/4   teaspoon   salt
1/4   teaspoon   ground black pepper
4    cups   torn curly endive
1    head  butterhead (Boston) lettuce, torn
1      red apple, cored and cut into matchstick-size pieces (1-3/4 cups)
1    small  celery root, peeled and cut into matchstick-size pieces (2 cups)
1    small  fennel bulb, trimmed, halved, and thinly sliced (1 cup)
2    ounces   shredded blue cheese* or feta cheese
1/3   cup   chopped walnuts, toasted
directions
For the dressing, in a screw-top jar combine oil, cider vinegar, lemon juice, shallot, honey mustard, salt, and pepper. Cover and shake well.
In a large bowl combine endive and butterhead lettuce. Add three-fourths of the dressing; toss to coat. Divide mixture among salad plates.
In the same bowl combine apple, celery root, and fennel. Toss with remaining dressing to coat. Divide evenly over greens. Top each salad with blue cheese and walnuts.
Tip
*Tip:
To make it easy to grate the blue cheese or feta cheese, buy a whole wedge (rather than crumbled) and freeze for 30 minutes before grating.

Make Ahead Tip
Make-Ahead Directions:
Prepare and store dressing in the refrigerator for up to 3 days. Bring dressing to room temperature before using. Continue as directed in Step 2.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 210, Fat, total (g) 16, chol. (mg) 7, sat. fat (g) 3, carb. (g) 13, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 9, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 5, pro. (g) 5, vit. A (IU) 1154.02, vit. C (mg) 10.55, Thiamin (mg) 0.08, Riboflavin (mg) 0.12, Pyridoxine (Vit. B6) (mg) 0.19, Folate (µg) 59.43, Cobalamin (Vit. B12) (µg) 0.12, sodium (mg) 299, Potassium (mg) 422, calcium (mg) 106, iron (mg) 1.17, Percent Daily Values are based on a 2,000 calorie diet

ingredients
4    tablespoons   balsamic vinegar
1      minced garlic clove
1/4   cup   chopped basil
1/4   teaspoon   salt
1/4   teaspoon   black pepper
5    tablespoons   olive oil
2      romaine hearts, washed and chopped into 1/2-inch slices
2      large sweet red peppers, seeded and cut into 4 quarters
4      ears corn, shucked and silks removed
1      large red onion
directions
Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals.
In small bowl, whisk together balsamic vinegar, garlic, basil, salt and pepper. Slowly whisk in olive oil; set aside. Place romaine in a large serving bowl.
Place peppers on grill and cover; grill for about 6 to 7 minutes per side or until skin is starting to turn black. Remove from grill and cut into 1/2-inch pieces; add to romaine in bowl.
Grill corn 10 minutes, turning, or until tender and beginning to brown. Remove corn from grill. Cut kernels from cob; add corn to romaine. Starting at root end, cut red onion into 1/2-inch-thick slices and secure with toothpicks to keep rings from separating. Grill slices 5 minutes per side, turning once. Remove and cut into 1/2-inch pieces; add to romaine mixture.
Toss salad with prepared dressing and serve immediately.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 172, Fat, total (g) 10, chol. (mg) 0, sat. fat (g) 1, carb. (g) 21, fiber (g) 4, pro. (g) 4, sodium (mg) 100, Percent Daily Values are based on a 2,000 calorie diet

ingredients
1/4   cup   cider vinegar and 1/4 cup balsamic vinegar
1    tablespoon   minced garlic
1    tablespoon   chopped fresh parsley
1    teaspoon   Italian seasoning
1 1/2   teaspoons   Dijon mustard
1/2   teaspoon   dry mustard
1/2   cup   extra-virgin olive oil
1/4   teaspoon   salt
1/4   teaspoon   black pepper
Fried Onions:
1    cup   all-purpose flour
4    tablespoons   Cajun seasoning
1    large  red onion, trimmed
4    cups   canola oil
Salad:
3/4   pound   boneless, skinless chicken breasts
1/2   cup   bottled barbecue sauce
1    pound   romaine lettuce, cut into 2-inch pieces
1/2     of a medium-size cucumber
1      Roma tomato, sliced
6      button mushrooms (about 1/4 pound)
2    ounces   mozzarella, shredded (about 1/2 cup)
1/2   cup   ricotta cheese, thinned with milk
1    tablespoon   grated Parmesan cheese
4      pepperoncini in brine, drained
directions
Prepare Dressing:
In a small bowl, whisk together both vinegars, the garlic, parsley, Italian seasoning, Dijon mustard and dry mustard. While whisking, add oil in a thin stream. Whisk in salt and pepper and set aside.
Fried Onions:
In a large bowl, combine flour and Cajun seasoning. Peel off tough outer skin from onion and thinly slice onion. Add slices to bowl and toss to coat. Heat oil in a medium-size saucepan to 365 degrees on a deep-fat thermometer. Add onion in batches (about 3/4 cup per batch), being careful that oil doesnt overflow. Cook onion about 1 minute, then transfer to paper towellined tray to cool. Repeat with all the onion (about 4 batches total).
Salad:
Grill or broil chicken breasts, turning once, until cooked through, about 12 minutes. Heat barbecue sauce in microwave, about 30 seconds. Cut chicken into 1/2-inch pieces and stir into barbecue sauce.
Place romaine, cucumber, tomato and mushrooms on a large cutting board (or you can work in batches). Chop vegetables until they are 1- to 1-1/2-inch pieces. Place lettuce mixture in center of large platter and toss with 2/3 cup of the Balsamic Dressing (reserve remainder for another use). Top with fried onions and mozzarella cheese. Drizzle with ricotta cheese and Parmesan. Spoon barbecue chicken around edge of platter. Garnish with pepperoncini and serve.

Wheatberries, lentils, beets, spinach, salmon...it would be tough to pack more super foods into this salad!

ingredients
1    container (6 oz)  plain fat-free yogurt (not Greek)
2    tablespoons   white wine vinegar
1/3   cup   chopped fresh dill
1    teaspoon   sugar
1/2   teaspoon   salt
1/4   teaspoon `  black pepper
1    cup   frozen fully cooked wheat berries (such as Stahlbush Island Farms)
1    cup   cooked lentils (such as Melissa's)
1    pkg (8.8 oz)  cooked beets (such as Love Beets), diced
8    cups   chopped butter lettuce
8    cups   baby spinach
1/2   cup   chopped unsalted pistachios
1    can (6 oz)  canned salmon (such as Wild Planet), drained (optional)
directions
In a large bowl, stir together yogurt, vinegar, dill, sugar, salt and pepper. Set aside.
Heat wheat berries in a microwave-safe bowl for 2 minutes; stir and heat 1 more minute, until thawed.
Toss wheat berries, lentils, beets, lettuce, spinach and pistachios in bowl with dressing. Gently fold in salmon, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 424, Fat, total (g) 10, chol. (mg) 20, sat. fat (g) 1, carb. (g) 64, fiber (g) 15, pro. (g) 33, sodium (mg) 765, Percent Daily Values are based on a 2,000 calorie diet

ingredients
1/3   cup   pomegranate juice
1/4   cup   sugar
1    teaspoon   grated orange zest
2      navel oranges
2      kiwifruits
1      large banana
1      Granny Smith apple
1      Red Delicious apple
1      large pear
1/2     pineapple
1/2   cup   pomegranate seeds
directions
Combine 1/3 cup pomegranate juice and 1/4 cup sugar in a medium saucepan. Bring to a boil, stirring until sugar dissolves, about 5 minutes. Remove from heat and stir in 1 tsp grated orange zest. Let stand until cooled to room temperature. Combine segments from 2 navel oranges; 2 kiwifruits, peeled, halved and sliced; 1 large banana, sliced; 1 Granny Smith and 1 Red Delicious apple, cored and cut into 1/2-inch slices; 1 large pear, cored and cut into 1/2-inch slices; 1/2 pineapple, peeled, cored and cubed; and 1/2 cup pomegranate seeds (optional) in a bowl. Pour syrup over fruit and toss gently to coat.

ingredients
directions
Combine 1/2 cup cooked pasta with 1 Tbs. black beans, 1 Tbs. corn, 1 Tbs. shredded Cheddar cheese, 4 grape tomatoes quartered, a few avocado slices, 1 tsp. olive oil, salt, and pepper to taste.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 295, Fat, total (g) 16, sat. fat (g) 3, carb. (g) 32, fiber (g) 7, sugar (g) 3, pro. (g) 8, sodium (mg) 400, calcium (mg) 79, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet

ingredients
6    ounces   dried cavatelli or penne pasta
2    medium  tomatoes, peeled, seeded, and chopped
1/2   cup   crumbled feta cheese (2 ounces)
1/3   cup   bottled reduced-calorie Italian salad dressing
1/4   cup   sliced green onions
2    tablespoons   sliced pitted ripe olives
6    cups   torn fresh spinach
    Cracked black pepper
directions
Cook pasta according to package directions; drain. Rinse pasta with cold water; drain. In a large bowl, combine the pasta, tomatoes, feta cheese, salad dressing, green onions, and olives. Cover and chill in the refrigerator for at least 2 hours or up to 24 hours.
To serve, arrange spinach on a large serving platter; spoon pasta mixture over spinach. Sprinkle with cracked pepper. Makes 8 to 12 side-dish servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 118, Fat, total (g) 3, chol. (mg) 7, sat. fat (g) 1, carb. (g) 19, fiber (g) 2, pro. (g) 5, sodium (mg) 260, Vegetables () 1, Starch () 1, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet

ingredients
1/4   cup   olive oil
2    tablespoons   balsamic vinegar
1/4   teaspoon   salt
2    ounces   pancetta or 3 slices bacon, cut into bite-size pieces
2    medium  firm, ripe pears (such as Anjou or Bosc), cored and thinly sliced
1    5 ounce package  arugula or baby arugula (about 7 cups)
6      very thin slices red onion, separated into rings
1/4   cup   pine nuts, toasted
1    ounce   Gorgonzola cheese, crumbled
    Freshly ground black pepper (optional)
directions
For dressing, in a screw-top jar, combine olive oil, balsamic vinegar, and salt. Cover and shake well. Set aside.
In a large skillet, cook pancetta or bacon over medium heat until crisp. Remove from skillet; drain on paper towels. Set aside. Add pear slices to drippings in skillet; cook for 5 to 7 minutes or until lightly browned and tender, stirring occasionally. Keep warm.
In a very large bowl, combine arugula, onion slices, and dressing. Gently toss to coat with dressing.
Divide arugula mixture among six salad plates. Arrange pears on top. Sprinkle with pancetta, pine nuts, and Gorgonzola cheese. If desired, sprinkle with freshly ground black pepper. Makes 6 side-dish servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 215, Fat, total (g) 17, chol. (mg) 11, sat. fat (g) 4, carb. (g) 12, fiber (g) 2, pro. (g) 4, vit. A (IU) 631.67, vit. C (mg) 5.9, sodium (mg) 343, calcium (mg) 70.68, iron (mg) 0.9, Percent Daily Values are based on a 2,000 calorie diet

ingredients
1    14 1/2ounce can  vegetable broth
1/3   cup   quick-cooking barley
1/3   cup   quinoa, rinsed and drained
1      medium onion, chopped
2      cloves garlic, minced
2    tablespoons   olive oil
2    cups   sliced fresh mushrooms
1    14 1/2ounce can  diced tomatoes, drained
1/2   of a 10-ounce package  frozen chopped spinach, thawed and well-drained, or 3 cups fresh spinach
1/4   teaspoon   salt
1/4   teaspoon   ground black pepper
1 1/4   cups   shredded Monterey Jack cheese with jalapeno peppers or Monterey Jack cheese (5 ounces)
3      large red sweet peppers
directions
Preheat oven to 400 degrees F. In a medium saucepan bring broth to boiling. Add barley and quinoa. Return to boiling; reduce heat. Cook, covered, about 12 minutes or until tender. Drain, reserving 1/3 cup cooking liquid; set aside.
In a large skillet cook onion and garlic in hot oil over medium heat for 2 minutes. Add mushrooms; cook and stir for 4 to 5 minutes or until tender. Stir in tomatoes, spinach, the salt, and the black pepper. Add quinoa mixture and 1/2 cup of the cheese; stir to combine. Remove from heat.
Cut peppers in half lengthwise. Remove and discard seeds and membranes from the peppers. Sprinkle insides of peppers lightly with additional salt and black pepper. Fill pepper halves with quinoa mixture. Place peppers, filled sides up, in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into dish around peppers.
Bake, covered, for 30 minutes. Uncover; top stuffed peppers with the remaining cheese. Bake, uncovered, about 10 more minutes or until peppers are crisp-tender and cheese is browned.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 253, Fat, total (g) 13, chol. (mg) 21, sat. fat (g) 5, carb. (g) 24, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 7, pro. (g) 11, vit. A (IU) 5974.28, vit. C (mg) 109.68, Thiamin (mg) 0.16, Riboflavin (mg) 0.4, Niacin (mg) 2.58, Pyridoxine (Vit. B6) (mg) 0.42, Folate (µg) 102.29, Cobalamin (Vit. B12) (µg) 0.21, sodium (mg) 641, Potassium (mg) 475, calcium (mg) 246, iron (mg) 2.17, Vegetables () 2, Starch () 1, Lean Meat () 0.5, Fat () 2, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

ingredients
6    ounces   dried multigrain penne pasta
    Nonstick cooking spray
8    ounces   skinless, boneless chicken breast halves, cut into 1-inch pieces
1    cup   sliced fresh mushrooms
1/4   cup   chopped onion
1    clove   garlic, minced
3    tablespoons   olive oil
3    tablespoons   balsamic vinegar
3    tablespoons   snipped fresh basil or 2 teaspoons dried basil, crushed
1/4   teaspoon   salt
1/8   teaspoon   ground black pepper
1    6 ounce package  fresh baby spinach or spinach
1    cup   seeded and chopped roma tomatoes (3 medium)
1/4   cup   shredded Parmesan cheese (1 ounce)
directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Meanwhile, coat a large nonstick skillet with cooking spray; heat skillet over medium heat. Add chicken, mushrooms, onion, and garlic; cook for 8 to 10 minutes or until chicken is no longer pink and vegetables are tender, stirring occasionally. Cool slightly.
In an extra-large bowl combine cooked pasta and chicken mixture. For vinaigrette, in a small screw-top jar combine oil, vinegar, basil, salt, and pepper. Cover and shake well.
Pour vinaigrette over pasta mixture; toss gently to coat. Add spinach, tomatoes, and cheese; toss gently to combine.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 374, Fat, total (g) 15, chol. (mg) 41, sat. fat (g) 3, carb. (g) 38, Monounsaturated fat (g) 8, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 7, sugar (g) 5, pro. (g) 22, vit. A (IU) 3310.16, vit. C (mg) 20.69, Thiamin (mg) 0.08, Riboflavin (mg) 0.19, Niacin (mg) 7.1, Pyridoxine (Vit. B6) (mg) 0.52, Folate (µg) 97, Cobalamin (Vit. B12) (µg) 0.22, sodium (mg) 371, Potassium (mg) 437, calcium (mg) 148, iron (mg) 3.19, Percent Daily Values are based on a 2,000 calorie diet

ingredients
2    pounds   Brussels sprouts
1/4   cup   butter
1/2   teaspoon   salt
2      small Braeburn or other cooking apples, thinly sliced and seeded
2    tablespoons   fresh thyme leaves
1/4   cup   walnuts, toasted and chopped
1/4   teaspoon   crushed red pepper (optional)
directions
Line a 15x10x1-inch baking pan with paper towels, set aside. Trim stems and remove any wilted outer leaves from Brussels sprouts. Wash and halve. Bring a large pot of lightly salted water to boiling. Add sprouts. Cook, uncovered, 2 minutes; drain. Immediately plunge Brussels sprouts into a large bowl of ice water. Let sit for 3 minutes or until cool. Drain well. Transfer to prepared baking pan; pat dry.
Meanwhile, in a 12-inch skillet, melt the butter over medium heat. Cook, stirring often, until the butter begins to brown and smells fragrant and nutty, about 5 to 10 minutes (reduce heat to medium-low, if necessary, to prevent burning). Add the Brussels sprouts and salt. Cook, turning occasionally, for 5 minutes. Add apples and thyme; cook 7 minutes more or until Brussels sprouts are browned and apple is slightly tender, stirring occasionally. Transfer to a serving bowl. Sprinkle with toasted walnuts and crushed red pepper, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 143, Fat, total (g) 9, chol. (mg) 15, sat. fat (g) 4, carb. (g) 16, Monosaturated fat (g) 2, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 7, pro. (g) 4, vit. A (IU) 923.8, vit. C (mg) 68.16, Thiamin (mg) 0.13, Riboflavin (mg) 0.1, Niacin (mg) 0.74, Pyridoxine (Vit. B6) (mg) 0.23, Folate (µg) 45.9, Cobalamin (Vit. B12) (µg) 0.01, sodium (mg) 221, Potassium (mg) 428, calcium (mg) 51, iron (mg) 1.63, Percent Daily Values are based on a 2,000 calorie diet

ingredients
8    ounces   dry linguine or fettuccine
8    ounces   baby zucchini, halved lengthwise, or 1 small zucchini, sliced
8    ounces   peeled fresh baby carrots, halved
2      seedless oranges
1/2   cup   olive oil
1    cup   fresh cilantro leaves
1    teaspoon   salt
1    teaspoon   dry mustard
1    teaspoon   minced garlic or dried garlic
1/2   teaspoon   crushed red pepper
    Cilantro and/or finely shredded orange peel (optional)
directions
Cook pasta according to package directions, adding zucchini and carrots the last 5 minutes of cooking time. Drain; reserve 1/4 cup of the pasta water. Return pasta to pan.
For pesto, peel and quarter one orange. In a food processor combine orange quarters, olive oil, the 1 cup cilantro, the reserved pasta water, salt, dry mustard, garlic, and crushed red pepper. Peel and chop remaining orange. Toss together pasta, pesto, and chopped orange. If desired, top with additional cilantro and orange peel.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 518, Fat, total (g) 28, chol. (mg) 0, sat. fat (g) 4, carb. (g) 58, Monosaturated fat (g) 20, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 11, pro. (g) 10, vit. A (IU) 91.35, vit. C (mg) 0.66, Thiamin (mg) 0.62, Riboflavin (mg) 0.38, Niacin (mg) 4.94, Pyridoxine (Vit. B6) (mg) 0.33, Folate (µg) 209.66, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 644, Potassium (mg) 618, calcium (mg) 90.87, iron (mg) 3.78, Percent Daily Values are based on a 2,000 calorie diet

•     Peanut Butter Dressing:
• 1/4   cup   red-wine vinaigrette
• 2    tablespoons   creamy peanut butter
• 1    tablespoon   crushed garlic
• 1    tablespoon   lime juice
• 1    tablespoon   chili-garlic sauce
•     Salad:
• 8    cups   butter lettuce mix
• 2    cups   shredded rotisserie chicken
• 1    cup   seeded and diced cucumber
• 1 1/2   cups   sliced red and green bell pepper
• 1/2   cup   fresh cilantro leaves
• 1/4   cup   fresh mint leaves
• 1/2   cup   fried rice noodles
• 1/2   cup   cashews, roughly chopped
•     Lime wedges (optional)