Jan 20th

Breakfast:
Whole Grain Cereal with blueberries, milk or soymilk, and orange juice

Lunch:
Healthy Soup, whole grain crackers, and cucumber/tomato/mozzarella salad

Dinner:
Roasted Salmon, salsa rice, green beans, cashews, and cherries

Snack:
Strawberries, vanilla yogurt

Cucumber, Tomato and Mozzarella Salad

1 Serving
Start to finish: 10minutes

This simple salad is a version of an Italian standard. You'll find fresh, white mozzarella cheese in most delis or supermarkets - it's very different from the pale yellow, packaged mozzarella.

1 tbsp balsamic vinegar
1/2 tbsp quality extra-virgin olive oil
1 clove garlic, minced
1/2 cucumber, peeled and seeded
1 large Roma tomato, sliced
1 oz fresh mozzarella cheese
3 leaves fresh basil, chopped



Mix the balsamic vinegar, olive oil and garlic in a small bowl. On a salad plate, layer slices of the cucumber, tomato and cheese. Drizzle with the dressing. Sprinkle with the chopped fresh basil.


Per serving: 137 calories
10 total fat (1 g sat)
20 mg cholesterol
7 g carbohydrate
6 g protein
1 g fiber
27 mg sodium


Roasted Salmon with Salsa Rice and Green Beans

1 Serving
Prep time: 5 minutes
Start to finish: 25minutes

This is a very easy way to prepare a healthy salmon dinner. Use any green vegetable (like broccoli) instead of the green beans if you prefer. Adding bottled salsa to cooked basmati or brown rice creates an instant pilaf that changes a bland side dish into a very tasty one. Experiment with new types of salsa and keep several good ones on hand.

6 oz salmon fillets
3/4 cup cooked rice, preferably basmati or brown
2 tbsp salsa (your favorite all-natural brand)
1 cup green beans

Perhaps the easiest way of preparing fresh salmon is simply to bake or roast it. Rinse the fillets well under cold running water, lay them on a lightly oiled cookie sheet or piece of tinfoil, sprinkle with lemon juice and a teaspoon or so of your favorite herb and spice blend, and bake in a pre-heated oven at 350 for 15 to 20 minutes, depending on how well done you like your fish. This method works even better if you put the fillets on a cake rack, and then place the rack on the cookie sheet. Raising the fish slightly helps keep the fillets firm and prevents some of the fishy residue from clinging to the finished dish.

While the fish is roasting, cook the rice according to package directions and mix with with salsa. Trim the green beans and steam in 1/4 cup boiling water in a tightly covered saucepan for 5 minutes.

Serve the salmon with rice and green beans on the side.


Per serving: 420 calories
6 total fat (1 g sat)
88 mg cholesterol
49 g carbohydrate
40 g protein
5 g fiber
264 mg sodium