Make a main-meal salad lunch or light dinner for two with a can of tuna and a ring mold, such as a 4-1/2-inch diameter mini-spring-form pan or an empty can with the top and bottom cut out.
Mix all ingredients and refrigerate until ready to use, or use immediately. To make the dipping sauce, put it in a blender and blend on high about 10 seconds.
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.
Marinate the pork in a spicy tomato sauce, then thread on skewers and broil.
Each serving contains about 145 calories, 8 g protein, 9 g fat, 0 mg cholesterol, 24 g carbohydrates, 4 g fiber, and 100 mg sodium.
This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
Each serving contains about 182 calories, 1 g protein, 6 g fat (30 percent calories from fat), 15 mg cholesterol, 27 g carbohydrates, 3 g fiber, and 10 mg sodium.
Roast carrots, turnips, squash, and garlic for about an hour, stirring once or twice.
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.
Two eggs, shredded spinach, and reduced-fat Swiss are perfect partners.
What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.
Roast new potatoes with fresh rosemary and a little olive oil.
Reduce the sodium by rinsing the beans and using low-salt canned tomatoes.
Apples, onions, and garlic are simmered with chops.
Each serving contains about 151 calories, 19.5 g protein, 3 g fat (18 percent calories from fat), 55 mg cholesterol, 11 g carbohydrates, 2 g fiber, and 186 mg sodium.
Put peaches, yogurt, ice and all but six raspberries into blender and puree. Serve in tall glasses. Garnish with reserved berries. The smoothie will be thick enough to float them on top. Add fresh mint leaves if you have them.
Put all ingredients in blender and blend for about 20 seconds. If mixture is too thick, add a little more vegetable broth. Serve hot or cold.
Each serving contains about 133 calories, 27 g protein, 2 g fat (14 percent calories from fat), 69 mg cholesterol, 1 g carbohydrates, less than 1 g fiber, and 110 mg sodium.
Rosti has been called the national dish of German-speaking Switzerland. Rosti is similar to hash browns and is usually topped with cheese.
Naval oranges, ripe strawberries, and sliced bananas are served with a yogurt-ginger sauce.
Cover the salad loosely and refrigerate, unless you're ready to eat it at once.
Cook chopped apples and cranberries in the microwave for four minutes. Then stir in sugar or sweetener and mash with a fork to desired consistency.
Process the beans and spices in a blender, then refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.
Each serving contains about 333 calories, 20 g protein, 2 g fat (5 percent calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.
Cubed potatoes are sautéed with onions and lima beans and seasoned with parsley and paprika.
Textured vegetable protein makes this dish a hearty vegetarian meal.
These grilled chicken breasts can be served immediately or refrigerated to use in sandwiches later.
Garnish with slices of orange, lemon, and lime.
A flavorful soup that's a snap to prepare.
A whole chicken is roasted with Vidalia onions and plum tomatoes, seasoned with lime juice and thyme.
Applesauce adds moistness without fat. A non-nutritive sweetener also cuts the calories.
Boil potatoes with garlic, then mash with sour cream, and whip until smooth.
Blend fresh mango, reduced-fat sour cream, and lime juice.
Serve this dish hot, at room temperature, or chilled as a side dish—to grilled salmon, for instance.
Serve with hot rice and garnish with fresh chopped cilantro.
Serve with cooked, chopped spinach to which you’ve added low-fat sour cream, cooked instant brown rice, and a bit of butter.
Keep this on hand for a quick meal, or prepare in batches to give as gifts.
These ingredients are in the right proportions for one batch of dip mix. For a gift jar, keep adding a round of all five ingredients until you have enough to fill the jar.
To prepare as a gift, strain the vinegar into pretty bottles. Add a fresh sprig of rosemary to each.
This is a great sauce for meat, fish, fowl, or pasta. You can also use it as a spread for crackers or bread.
Baste the steaks with dipping sauce, then grill for about 10 minutes.
Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them.
You don't need ice cubes if you freeze the cherries before blending.
You can use regular, decaffeinated, or herbal tea. Let it steep for five to seven minutes.
Just three ingredients: pineapple chunks, vanilla yogurt, and ice. Quick and yummy!
Turn your lemonade pink with fresh, ripe strawberries.
For a cool, summer drink, mash kiwi and strawberries and mix with plain seltzer and ice.
A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, two-sided contact electric grill.
Serve this with a bit of gingered whipped cream for a special dessert.
Here's a sweet treat without the calories of sugar.
You don't have to tell anyone these are homemade, healthy granola bars. Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.
Serve with noodles. Spinach would be a good side dish.
A simple meal for one, quickly prepared in a microwave oven.
This is a picture-pretty first course for a summer meal. Make in advance and serve chilled.
Rub the fillets with spices, then broil for about eight minutes, turning once.
Farmers across the country raise this sweet, slightly nutty-tasting fish.
Flavored with fresh rosemary, this salad is perfect for a summer outing.
After combining ingredients, cover and chill for two hours before serving.
Blue cheese is this salad's secret ingredient.