Jan 23rd

Breakfast:
Zucchini Pepper Scramble, Whole Wheat Pita, Orange Juice

Lunch:
Creamy Tomato Soup, Monte Cristo Salmon Sandwich, Cantaloupe

Dinner:
Five-Vegetable Curry, Cucumber Raita, Pear and Dark Chocolate

Snack:
Hummus and Apple Slices

Zucchini Pepper Scramble

1 Serving
Prep time: 5 minutes
Start to finish: 10minutes

This quick egg dish makes a good breakfast or lunch dish. Try it piled into a toasted pita bread. Add any chopped vegetables you like instead of the zucchini and peppers.

1/4 cup zucchini, grated
2 eggs
1 tablespoon red bell pepper, chopped
1 tbsp fresh parsley, chopped (optional)
1 tbsp parmesan cheese (optional)
1 tbsp salsa (your favorite all-natural brand)


Grate the zucchini on a hand grater, or with the grating blade of a food processor. Beat the eggs in a bowl, add in the zucchini and remaining ingredients. Mix well. Heat a non-stick frying pan coated with cooking spray. Add the egg mixture and cook for 3 minutes, turning over as needed.


Per serving: 167 calories
10 total fat (4 g sat)
378 mg cholesterol
4 g carbohydrate
14 g protein
1 g fiber
277 mg sodium

Lunch : Creamy Tomato Soup, Monte Cristo Salmon Sandwich, Cantaloupe

Creamy Tomato Soup 3 servings 1 large onion, chopped 1 tablespoon quality extra-virgin olive oil 3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups) 8 sun-dried tomatoes, soaked 1 cup soy milk Salt and black and red pepper to taste 3 tablespoons fresh parsley, basil, or dill, chopped 1. In a large pot, saut� the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils. 2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking. 3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper. 4. Serve in bowls with the chopped green herbs as garnish. Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy. Per serving: 196 calories 8 total fat (1 g sat) 0 mg cholesterol 30 g carbohydrate 7 g protein 8 g fiber 250 mg sodium - Recipe reprinted with permission of DrWeil.com.

Monte Cristo Salmon Sandwich

1serving
Start to finish: 15minutes

Monte Cristo sandwiches are traditionally made with white bread filled with ham, turkey and cheese, dipped in egg, fried and served with sour cream and jam. Ours is a much healthier version using leftover or canned salmon.

2 slices whole grain bread
4 ounces cooked or canned salmon
2 tbsp salsa
1 egg

1. Flatten the bread slices as much as you can with a rolling pin or heavy can.

2. Mash the salmon and salsa together in a bowl. If the salmon is cold, heat the mixture in the microwave for 1 minute to take off the chill. Make a sandwich of the bread with the salmon mixture in the middle.

3. Beat the egg in a bowl and pour into a saucer. Dip the sandwich in the egg so that both sides are coated. Fry the sandwich on a non-stick pan over medium heat for about 5 minutes, turning half way to brown both sides. Serve with additional salsa if you like.



Per serving: 344 calories
11 total fat (2 g sat)
246 mg cholesterol
28 g carbohydrate
34 g protein
4 g fiber
497 mg sodium

Five-Vegetable Curry

4 servings

A substantial dish with a light, spicy curry flavor. The ingredient list may seem long, but the method is very easy. Although you can serve this dish with rice, there are already potatoes and sweet potatoes in the curry, so a bowl of plain yogurt, some chopped tomato and fresh fruit are all that's really needed for a meal. Garam masala, an Indian spice mixture, is available in gourmet or Indian food stores.

1 Tbsp. canola oil
3 cloves garlic, minced
1 Tbsp. grated fresh ginger
1 jalape�o pepper, seeded and finely chopped
1 tsp. ground cumin
1/4 tsp. turmeric
2 tsp. sugar
1 tsp. salt
1 cup water
1 1-lb. eggplant, unpeeled, cut into 1-inch cubes
3/4 lb. potatoes (3-4 potatoes), preferably Yukon Gold, peeled and cut
into 1-inch cubes
3/4 lb. sweet potatoes (2-3 sweet potatoes), peeled and cut into 1-inch cubes
1/2 lb. ripe plum tomatoes, seeded and coarsely chopped
1/4 lb. green beans, cut into 2-inch lengths
2 Tbsp. chopped blanched almonds, coarsely ground
2 tsp. curry powder

1. In a large deep skillet or Dutch oven, heat oil over medium heat. Add garlic and ginger and cook until golden, about 1 minute. Add jalape�o, cumin and turmeric and stir to combine. Stir in sugar, salt and water. Increase heat to high and bring to a boil. Add eggplant, potatoes, sweet potatoes and tomatoes. Reduce heat to low and simmer,
covered, stirring occasionally, for 15 minutes. Add green beans and simmer, covered, until vegetables are tender, about 15 minutes more.

2. With the back of a spoon, mash a few pieces of the potato and sweet potato and mix into the sauce. Stir in ground almonds and curry powder. Remove from heat. Let stand for 10 minutes before serving.

Make It a Meal
Serve this curry with 1/2 cup brown rice and 2 Tbsp. nonfat plain
yogurt per person. Total calories: 395.


Per serving: 280 calories
6 total fat (1 g sat)
0 mg cholesterol
54 g carbohydrate
6 g protein
8 g fiber
560 mg sodium

- Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.

Cucumber Raita

4 servings

2 large cucumbers, peeled, seeded, and chopped
1 medium onion, finely chopped
1 tablespoon salt
2 cups plain, nonfat yogurt
1/2 teaspoon ground cumin
Black pepper to taste

1. Mix the cucumbers, onion, and salt in a bowl. Let stand for 1/2 hour.

2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain well.

3. Add the yogurt, cumin, and pepper. Refrigerate for at least 2 hours before serving.


Per serving: 109 calories
0 total fat (0 g sat)
3 mg cholesterol
20 g carbohydrate
8 g protein
3 g fiber
450 mg sodium