Tuna Salad in the Round Ingredients 1/2 cup roasted peppers (jar variety is fine, but not in oil) 1 6-ounce can white tuna packed in water, drained and flaked 1/2 cup chopped red onion 2 plum tomatoes, seeds removed, cut in strips 1/2 avocado, sliced 2 cups spring mix or shredded lettuce 1 cup cherry or grape tomatoes 1 carrot, peeled into strips Optional: small ripe olives, pepperoncini (Italian peppers), or artichoke hearts, for garnish Directions Make a main-meal salad lunch or light dinner for two w...

Fresh Tomato Sauce Ingredients 1 14-1/2-ounce can of no-salt-added diced tomatoes, or 1-1/2 cups fresh chopped tomatoes, seeds and skin removed 1 tablespoon chopped fresh basil 1 tablespoon finely chopped red onion 1/2 teaspoon minced garlic 1 teaspoon extra virgin olive oil Directions If using fresh tomatoes, chop to desired size. If using canned tomatoes, drain juice. (Petite-cut diced tomatoes are the ideal size for making bruschetta.) Mix all ingredients and refrigerate until ready to use, or use im...

Topped Potatoes Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato. Ingredients 4 small russet potatoes 1 15.5-ounce can black beans 8 tablespoons bottled salsa, mild, medium, or hot 1 ripe avocado, sliced Directions Wash potatoes and prick with a fork. Bake or microwave according to preference. When done, split potatoes lengthwise. Rinse black beans th...

Cherry Swirl Pudding Ingredients 2 cups fat-free plain yogurt 2 cups sweet black cherries, pitted 1 teaspoon pure vanilla extract 1/4 cup dried, unsweetened coconut Directions Increase the yogurt's density by putting it in a strainer lined with cheesecloth or a coffee filter over a bowl. Refrigerate. After two hours, you'll see about 1/2 cup liquid to discard. Halve the cherries. Mix the cherries, vanilla extract, and coconut into the yogurt. Refrigerate until ready to serve in stemmed cocktail glasses ...

Spicy Pork Skewers Ingredients 1 8-ounce can reduced-salt tomato sauce 1 teaspoon chili powder 3/4 teaspoon ground cumin 1/8 teaspoon cayenne 1/4 cup green olives, pitted 1 clove garlic 1 pickled jalapeño pepper, seeded and stemmed 1-1/4 pound cubed pork butt 2 green bell peppers, cored, seeded and cut into 1-inch pieces 1 Spanish onion, cut into 1-inch pieces Directions Process in a blender until smooth the tomato sauce, chili powder, cumin, cayenne, olives, garlic, and jalapeño pepper. Scrape half the...

Stuffed Peppers This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste. Ingredients 4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total) 1 tablespoon olive oil 1 large clove garlic, minced 2 tablespoons minced onion 2 dried red chilies 1/2 cup diced tomatoes, peeled and seeded 1 15.5-ounce can black beans, drained and rinsed 2 cups cooked brown rice 1/2 cup water Directions Wash peppers and cut off tops 1/4- to 1/2-inch down. Remov...

Red, White, and Blue Berry Tarts Ingredients 2 whole graham crackers (4 squares) 4 ounces fat-free cream cheese, softened 2 tablespoons fat-free sour cream 1/2 teaspoon vanilla 1 tablespoon powdered (confectioners') sugar 2 cups mixed berries: raspberries, strawberries, blueberries 4 paper muffin cups Directions Finely crush graham crackers and divide crumbs among four muffin cups. A muffin tray will help you shape them correctly. In a small bowl, mix cream cheese, sour cream, vanilla, and confectioners...

Roasted Winter Squash Soup Ingredients 2 or 3 butternut, acorn, or Hubbard squash 2 garlic cloves A few sprigs fresh thyme 2 tablespoons unsalted butter 2 yellow onions 1/2 cup white wine 8 cups vegetable broth 1 bay leaf Salt and pepper 1/3 cup cider vinegar Directions Preheat oven to 350 degrees. Cut squash in half, remove seeds, and roast cut-side-down with garlic and thyme inside. Roast about 60 minutes or until soft. Scoop out flesh and set aside, along with the garlic and thyme. Add butter to a pa...

Roasted Asparagus Ingredients 1 pound fresh asparagus 1 tablespoon olive oil 1 tablespoon balsamic vinegar Directions Trim and wash asparagus. Preheat oven to 425 degrees. When oven is hot, spread 1 tablespoon oil on a baking sheet with edges. Heat for two minutes; add asparagus. Roast for 15 to 20 minutes (depending on thickness of asparagus), shaking once to turn spears. Pour on balsamic vinegar and serve hot or at room temperature. Serves four Each serving contains about 53 calories, 3 g protein, 4 g...

Roasted Vegetables Ingredients 1 pound carrots, peeled and cut into 2-inch pieces 1 pound white turnips, peeled and cut into 2-inch chunks 1 pound winter squash, such as Hubbard or butternut, peeled and cut into 2-inch chunks 1 whole head of garlic, skin removed, broken into cloves 2 teaspoons olive oil 1 teaspoon dried thyme Salt and ground pepper to taste Directions Preheat oven to 400 degrees. In a large, shallow roasting pan, combine carrots, turnips, squash, and garlic. Drizzle with olive oil and s...