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Strawberry and Cream Cheese Sandwich

1 serving

* 1 tablespoon reduced-fat cream cheese, (Neufchâtel)

* 1/4 teaspoon honey

* 1/8 teaspoon freshly grated orange zest

* 2 slices very thin whole-wheat sandwich bread

* 2 medium strawberries, sliced

1. Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other.

Per serving: 128 calories; 4 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 4 g protein; 3 g fiber; 191 mg sodium; 63 mg potassium.

Tropical Fruits with Pistachios and Coconut

4 servings

* 16 slices ripe mango, pineapple and/or papaya

* 4 teaspoons “lite” coconut milk

* 2 tablespoons chopped pistachios

1. Place fruit slices on a serving platter. Drizzle with coconut milk and sprinkle with pistachios.

Per serving: 124 calories; 7 g fat (3 g sat, 1 g mono); 0 mg cholesterol; 15 g carbohydrates; 3 g protein; 2 g fiber; 17 mg sodium; 164 mg potassium.

“Cocoa-Nut” Bananas

4 servings


* 4 teaspoons cocoa powder

* 4 teaspoons toasted unsweetened coconut

* 2 small bananas, sliced on the bias


1. Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.




Per serving: 80 calories; 1 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 19 g carbohydrates; 1 g added sugars; 1 g protein; 2 g fiber; 5 mg sodium; 274 mg potassium.

Iced Lychees

4 servings


1 20-ounce can lychees, drained


1. Place lychees on a sheet pan and freeze for at least 2 hours before serving.


Per serving: 115 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 1 g protein; 1 g fiber; 2 mg sodium; 126 mg potassium.

Chocolate and Nut Butter Bites

4 servings

* 8 1/4-ounce squares bittersweet chocolate

* 4 teaspoons almond, cashew or pistachio butter

1. Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).

Per serving: 79 calories; 6 g fat (2 g sat, 1 g mono); 0 mg cholesterol; 9 g carbohydrates; 1 g protein; 1 g fiber; 12 mg sodium; 20 mg potassium.

Creamy Avocado and White Bean Wrap

* 2 tablespoon(s) cider vinegar

* 1 tablespoon(s) canola oil

* 2 teaspoon(s) finely chopped canned chipotle chile in adobo sauce (see Tips & Techniques)

* 1/4 teaspoon(s) salt

* 2 cup(s) shredded red cabbage

* 1 medium carrot, shredded

* 1/4 cup(s) chopped fresh cilantro

* 1 can(s) (15-ounce) white beans, rinsed

* 1 ripe avocado

* 1/2 cup(s) shredded sharp Cheddar cheese

* 2 tablespoon(s) minced red onion

* 4 8- to 10-inch whole-wheat wraps or tortillas




1. Whisk vinegar, oil, chipotle chile, and salt in a medium bowl. Add cabbage, carrot, and cilantro; toss to combine.

2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.


Nutritional Information

(per serving)

Calories 411

Total Fat 18g

Saturated Fat 4g

Cholesterol 15mg

Sodium 633mg

Total Carbohydrate 50g

Dietary Fiber 13g

Sugars —

Protein 13g

Calcium —

Tijuana Torta

* 1 can(s) black beans, or pinto beans, rinsed (see Tips & Techniques)

* 3 tablespoon(s) prepared salsa

* 1 tablespoon(s) chopped pickled jalapeño

* 1/2 teaspoon(s) ground cumin

* 1 ripe avocado, pitted

* 2 tablespoon(s) minced onion

* 1 tablespoon(s) lime juice

* 1 16- to 20-inch-long baguette, preferably whole-grain

* 1 1/3 cup(s) shredded green cabbage


1. Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.

2. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.


Nutritional Information

(per serving)

Calories 354

Total Fat 9g

Saturated Fat 1g

Cholesterol 0

Sodium 682mg

Total Carbohydrate 60g

Protein 17g

Calcium 0

Italian Vegetable Hoagies

* 1/4 cup(s) thinly sliced red onion, separated into rings

* 1 can(s) (14-ounce) artichoke hearts, rinsed and coarsely chopped

* 1 medium tomato, seeded and diced

* 2 tablespoon(s) balsamic vinegar

* 1 tablespoon(s) extra-virgin olive oil

* 1 teaspoon(s) dried oregano

* 1 16- to 20-inch-long baguette, preferably whole-grain

* 2 slice(s) (about 2 ounces) provolone cheese, halved

* 2 cup(s) shredded romaine lettuce

* 1/4 cup(s) sliced pepperoncini (optional)

# Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.

# Combine artichoke hearts, tomato, vinegar, oil, and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.

# To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce, and pepperoncini, if using. Cover with the baguette tops. Serve immediately.

Nutritional Information

(per serving)

Calories 264

Total Fat 8g

Saturated Fat 3g

Cholesterol 10mg

Sodium 624mg

Total Carbohydrate 39g

Dietary Fiber 8g

Sugars —

Protein 14g

Calcium —

via Italian Vegetable Hoagies Recipe –

Romano and Black Pepper Polenta with Mushroom Marsala

  • 5 tablespoons extra-virgin olive oil (EVOO)
  • 6 large portobello mushroom caps, thinly sliced
  • 2 ounces dried porcini mushrooms
  • 6 cups vegetable or chicken broth
  • 2 cups instant or quick-cooking polenta
  • 1 cup grated Pecorino Romano cheese (4 generous handfuls)
  • 1 teaspoon freshly ground pepper, plus more for seasoning
  • 1/2 cup marsala wine (eyeball it)
  • Salt and freshly ground pepper
  • Flat-leaf parsley, chopped (a generous handful)
  1. In a large skillet, heat the EVOO, 5 turns of the pan, over medium to medium-high heat. add the portobello mushrooms and cook until tender, about 12 minutes. Set the skillet aside.
  2. In a saucepan, simmer the dried porcinis in the vegetable broth until softened, about 10 minutes. Using a slotted spoon, transfer the porcinis to a cutting board. Chop and set aside. Pour the broth into a bowl, discarding any grit at the bottom of the pan; wipe out the pan. Return the broth to the pan, add the polenta and stir until thick, about 2 minutes. Stir in the cheese and pepper. Keep warm.
  3. Add the marsala to the skillet with the portobellos; season with salt and pepper. Stir in the reserved chopped porcinis.
  4. Ladle the polenta into bowls. Top with the mushrooms and parsley.

Amount Per Serving Calories 685 Calories from Fat 262 % Daily Value* Total Fat 29.1g 45% Saturated Fat 8.9g 44% Cholesterol 30mg 10% Sodium 1327mg 55% Total Carbohydrates 71.9g 24% Dietary Fiber 6.0g 24% Sugars 2.7g Protein 24.8g

White Beans and Sun-Dried Tomatoes

  • 2 cups Great Northern beans, sorted
  • 3 cloves garlic, minced
  • 1 onion, chopped
  • 3 cups vegetable broth
  • 3 cups water
  • 1 teaspoon salt
  • 1 teaspoon dried thyme leaves
  • 1/2 teaspoon Herbs de Provence
  • 3/4 cup chopped sun dried tomatoes in oil, drained
  • 4 ounce can sliced black olives, drained
  • 1 cup shredded Havarti cheese
  • 1/2 cup grated Parmesan cheese

Mix all ingredients except tomatoes, olives, and cheeses in 3-4 quart slow cooker. Cover slow cooker and cook on high for 4-6 hours or until beans are tender. Mash some of the white beans while in the crockpot to thicken mixture. Stir in tomatoes and olives and cook 10 more minutes until thoroughly heated. Stir in both types of cheese and serve. 5 servings

Amount Per Serving Calories 479 Calories from Fat 151 % Daily Value* Total Fat 16.8g 26% Saturated Fat 7.6g 38% Cholesterol 33mg 11% Sodium 1474mg 61% Total Carbohydrates 54.9g 18% Dietary Fiber 17.0g 68% Sugars 3.2g Protein 29.8g

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