Vegetarian Lentil Soup
This recipe serves:

[Ingredients]
1 tablespoon olive oil
1/3 cup finely chopped carrot
1/3 cup finely chopped celery
1/3 cup finely chopped onion
1 sprig fresh or 1/4 teaspoon dried thyme
freshly ground black pepper
1 1/2 quarts vegetable stock
2 cups dried lentils
salt to taste


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes. (Do not add salt until the lentils are fully cooked, because salt will prevent the lentils from becoming tender.)

2. Add the stock and lentils and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the lentils are tender, about 1 hour.

4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.

5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.

6. Add salt and more pepper to taste.

Serving Size: 1 1/4 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 38 g
Fat 3 g Fiber 20 g
Protein 20 g Saturated Fat 0 g
Sodium 65 mg

Roasted Garlic and Scallion Mashed Potatoes
This recipe serves:

[Ingredients]
1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
about 1 cup Basic Chicken Stock (see recipe), or low-sodium canned
salt to taste
freshly ground black pepper
1 1/2 tablespoons freshly chopped scallions


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.

3. Remove from the oven and let cool.

4. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.

5. Bring the stock to a boil, and turn down to a simmer.

6. Squeeze the roasted garlic clove to release each clove of garlic. Mash the garlic with a fork and throw the skins away.

7. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.

8. Adjust the salt and pepper to taste. Fold in the scallions.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 86 Carbohydrate 18 g
Fat 2 g Fiber 2 g
Protein 3 g Saturated Fat 0 g
Sodium 88 mg

Shrimp Salad with Lemon and Dill
This recipe serves: 4

[Ingredients]
1 pound small or medium shrimp, steamed, peeled and deveined
1/2 cup finely diced celery
1/2 cup non-fat sour cream
juice and zest of 1 lemon
1 tablespoon chopped fresh dill
salt to taste
freshly ground black pepper
8 cups mixed baby greens
1 tablespoon extra virgin olive oil
1 pint cherry tomatoes


[Cooking Instructions]
1. Chop the shrimp into small pieces and place them in a medium bowl along with the celery .

2. In a small bowl, combine the sour cream, lemon juice and zest, dill, salt and pepper. Pour this mixture over the shrimp and celery and stir to combine. Taste and adjust the salt and pepper.

3. In a large bowl, toss the lettuce with the olive oil and a pinch of salt.

4. Arrange the greens on chilled serving plates. Spoon the shrimp salad onto the middle of the greens and garnish with cherry tomatoes.

Serving Size: about 1 cup with greens
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 218 Carbohydrate 14 g
Fat 6 g Fiber 3 g
Protein 28 g Saturated Fat 1 g
Sodium 392 mg

Sautéed Broccoli Florets with Mushrooms and Pearl Onions
This recipe serves:

[Ingredients]
2 cups broccoli florets
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms


[Cooking Instructions]
1. Bring 1/2 gallon of salted water to a boil. Cook broccoli florets and pearl onions separately in the boiling water until just tender, about 3 minutes for the broccoli and 8 minutes for the onions.

2. Cut the onions in half.

3. In a shallow pan, heat the oil over a high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the broccoli and cook 2 more minutes.

4. Adjust the salt and pepper to taste. Serve immediately.

Serving Size: 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 44 Carbohydrate 7 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 164 mg

Grilled Chicken with Tomato-Avocado Salsa
This recipe serves: 4

[Ingredients]

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper


[Cooking Instructions]
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 283 Carbohydrate 16 g
Fat 6 g Fiber 4 g
Protein 43 g Saturated Fat 1 g
Sodium 341 mg