Jan 27th

Breakfast:	Sourdough English Muffin with Roasted Soy Nut Butter, Apple & Green Tea cal: 383 pro: 10g fat: 10g carb: 57g
Lunch:	Tuscan Tuna & White Bean Salad, Whole Wheat Crackers, Fresh Grapes cal: 412 pro: 23g fat: 12g carb: 56g
Dinner:	Penne and Broccoli; Green Salad with Creamy Dressing; Balsamic Vinegar-Spiked Strawberries cal: 479 pro: 24g fat: 13g carb: 73g
Snack:	Orange and Cashews cal: 262 pro: 4g fat: 16g carb: 26g

Tuscan Tuna & White Bean Salad

6 servings

If you want to cut this recipe in half, use a half can of beans and one small can of tuna. Juicy fresh tomatoes replace some of the usual olive oil in this traditional pairing of tuna and white beans.

3 tablespoons olive oil, preferably extra-virgin
3 tablespoons fresh lemon juice
2 cloves garlic, finely chopped
2 teaspoons dried rosemary, crushed
1 15-ounce can white beans (cannellini or Great Northern), drained and
rinsed
2 plum tomatoes, chopped
1/3 cup chopped parsley, preferably Italian flat-leaf
1 12-ounce can (or two 6-ounce cans) solid white tuna in water,
drained and flaked

Whisk together olive oil, lemon juice, garlic and rosemary in a bowl.

Add beans, tomatoes and parsley and toss together. Gently stir in tuna.


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


Per serving: 235 calories
9 total fat (1 g sat)
24 mg cholesterol
18 g carbohydrate
21 g protein
5 g fiber
233 mg sodium

Green Salad with Creamy Dressing

1 serving
Prep time: 5 minutes

This is the simplest salad of all! Pick the darkest salad greens you can find for greatest nutritional value. Add any of your favorite salad ingredients to this basic salad - tomatoes, cucumbers, red bell pepper, snap beans, peas, nuts, or cheese. Your imagination is your limit.

2 cups salad greens
1 tbsp. Creamy Salad Dressing (recipe follows)

In a medium bowl, mix together the greens and salad dressing. Toss to coat the greens with the dressing.

Creamy Salad Dressing

6 ounces silken tofu (or soft tofu, drained)
2 tablespoons fresh lemon juice
1 tablespoon canola oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh Italian parsley
1 clove garlic, chopped
1 1/2 tablespoons cider vinegar


Combine all ingredients in a blender container. Blend until well mixed.

Makes 8 2-tbsp. servings



Per serving: 34 calories
1 total fat (0 g sat)
0 mg cholesterol
3 g carbohydrate
3 g protein
2 g fiber
76 mg sodium

Penne and Broccoli 2 servings A favorite recipe that is full of flavor and fast to make - not to mention that it has the cancer-fighting protection of the broccoli. 4 oz penne or other hearty pasta, uncooked 4 full stalks of broccoli 1 tablespoon quality extra-virgin olive oil 4 cloves of garlic, chopped or mashed 1/4 tsp red pepper flakes 4 tbsp grated Parmesan cheese (optional) 1/2 cup water Salt to taste Red pepper flakes (optional) 1. Cook the pasta in rapidly boiling water until al dente. 2. Trim the ends of the broccoli stems and cut off the flowers. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces. 3. Separate the flower of the broccoli into bite-sized pieces. 4. Place the broccoli in a colander and rinse under cold running water. Put it in a saucepan with the olive oil, garlic, water, and salt. Bring to a boil, cover tightly, and let steam until the broccoli is bright green and very crunchy-tender - no more than five minutes. Remove the lid and boil off most of the remaining liquid. 5. Toss the broccoli with cooked pasta. Top with red pepper flakes and Parmesan cheese, if desired. Per serving: 410 calories 12 total fat (3 g sat) 0 mg cholesterol 61 g carbohydrate 21 g protein 11 g fiber 273 mg sodium

Balsamic Vinegar-Spiked Strawberries

Makes 4 servings

This surprising combination is surprisingly delicious. Look for organic strawberries in season.

Slice 1 pint berries, place in a bowl and toss with 1 to 2 tablespoons
granulated sugar. Sprinkle with 2 to 3 teaspoons balsamic vinegar. Let
stand for 20 minutes.


Per serving: 35 calories
0 total fat (0 g sat)
0 mg cholesterol
9 g carbohydrate
0 g protein
2 g fiber
0 mg sodium