1 tablespoon Boursin cheese (garlic and fine herbs light)*
2 teaspoons low-fat vinaigrette
1 9- or 10-inch tortilla or vegetable wrap
1 cup finely shredded spinach or lettuce
1 small tomato, sliced
1/2 small ripe avocado, thinly sliced
1/4 cup alfalfa sprouts
1/4 cup thinly sliced cucumber

1. Mix together the Boursin cheese with the vinaigrette in a small bowl. Spread Boursin mixture over surface of tortilla
or wrap.
2. Top with lettuce, tomato, avocado, sprouts and cucumber. Starting from one end, tightly roll up wrap; cut in half.

Yields 1 serving
Calories 362, Total Fat 17g, Cholesterol 9mg, Carbohydrate 46g, Protein 8g, Sodium 491mg

*Any flavor Boursin can be substituted

4 hard-boiled eggs, chopped
1 celery rib, chopped
1 tablespoon snipped chives
2 tablespoons lite or fat-free mayonnaise
or salad dressing
1 teaspoon Dijon mustard
Salt and pepper to taste
4 frozen waffles, toasted
Lettuce leaves

1. Place the chopped eggs, celery and chives in a bowl. Gently toss to mix ingredients.
2. Combine the mayonnaise, mustard, salt and pepper in a small bowl. Add to the egg mixture and mix together.
3. Spread half of the egg salad on one waffle; top with another waffle. Repeat with remaining waffles. Cut in half.
(Lettuce and sliced tomatoes can be added if desired.)

Yields 2 sandwiches (2 servings)
Calories 348, Total Fat 16g, Cholesterol 446mg, Carbohydrate 32g, Protein 17g, Sodium 886mg

1 cup shredded lettuce
1 green onion, thinly sliced
1 tablespoon chopped cilantro, optional
1 cooked chicken breast half, skin
removed and diced or shredded
1/3 cup cut-up pea pods
1/2 small carrot, julienned or shredded
1/4 cup chopped water chestnuts
1/4 medium red bell pepper, chopped
1 tablespoon chow mein noodles

1. Combine the lettuce, green onion and cilantro.
2. Arrange the chicken, pea pods, carrots, water chestnuts and red bell pepper
on lettuce mixture. Sprinkle with toasted sesame seeds.
3. Serve with your favorite oriental ginger salad dressing or vinaigrette. Top with fried noodles.
Yields 1 serving
Calories 217, Total Fat 3g, Cholesterol 68mg, Carbohydrate 18g, Protein 30g, Sodium 115mg

1 6-ounce can tuna packed in water,
drained
2 green onions, thinly sliced
2 teaspoons chopped dill weed, optional
1 teaspoon lemon pepper
2 tablespoons light or fat-free mayonnaise
or salad dressing
4 taco shells
Shredded lettuce
Diced tomatoes
2 tablespoons low-fat shredded cheddar
cheese

1. Combine the tuna, green onion, dill weed, lemon pepper and mayonnaise in a bowl.
2. Divide tuna mixture into fourths, and fill each taco shell. Serve with the lettuce, tomatoes
and cheese.
Yields 4 tacos (2 servings)
Calories 269, Total Fat 7g, Cholesterol 27mg, Carbohydrate 25g, Protein 27g, Sodium 805mg

1 small apple, diced
2 teaspoons lemon juice
1 cooked chicken breast half,
cut-up or shredded
1 celery rib, sliced
1 green onion, thinly sliced
2 tablespoons chopped walnuts
2 tablespoons fat-free or
light mayonnaise
1 tablespoon fat-free sour cream
Salt and pepper to taste
Lettuce leaves

1. Place the diced apple in a mixing bowl with lemon juice and toss to coat.
2. Add the chicken, celery, green onion and walnuts. Toss to combine.
3. Mix together the mayonnaise, sour cream, salt and pepper. Spoon the mayonnaise
mixture onto the chicken mixture and toss to coat. Line bowl with lettuce leaves and
spoon onto leaves. Garnish with apple slices if desired. Serve with pita wedges,
breadsticks or crackers.
Yields 1 serving
Calories 353, Total Fat 11g, Cholesterol 70mg, Carbohydrate 34g,
Protein 33g, Sodium 505mg

1 tablespoon olive oil
1 clove garlic, minced
Cajun seasoning to taste
1 1/2 pounds catfish fillets
Juice of 1/2 lemon
1 tablespoon chopped parsley (optional)

1. Combine the olive oil and garlic; spread over bottom of a rectangular 13×8x2-inch pan. Season the fish with Cajun seasoning on both sides to taste. Arrange the fish on top of the olive oil mixture. Drizzle with the lemon juice.
2. Bake at 400 degrees until fish is done and fish flakes when tested, about 15 minutes. Transfer the fish to platter and pour pan juices over fish. Sprinkle with parsley.

Yields 4 servings
Calories 194, Total Fat 8g, Cholesterol 99mg, Carbohydrate 1g, Protein 28g, Sodium 74mg.

Buttermilk Mashed Potatoes with Green Onions
4 medium potatoes (about 1 1/2 pounds), peeled and cut into 1-inch chunks
1/2 to 3/4 cup buttermilk
1 tablespoon butter
Salt and pepper to taste
2 green onions, thinly sliced

1. Cover potatoes with salted water in medium saucepan. Bring to a boil; reduce heat to medium and cook uncovered until potatoes are tender when pierced with a fork, about 25 minutes. Drain.
2. Place the drained potatoes in a bowl and mash with potato masher. Add the buttermilk, butter, salt and pepper; continue mashing and stirring until desired consistency. Stir in green onions.

Yields 4 servings
Calories 137, Total Fat 3g, Cholesterol 9mg, Carbohydrate 24g, Protein 4g, Sodium 70mg.

2 pounds ground turkey or ground beef
1 large onion, chopped
4 cloves garlic, minced
1/4 teaspoon crushed red pepper
1 32-ounce can tomatoes, undrained
1 medium green pepper, chopped
Salt to taste
2 tablespoons chili powder
1/2 teaspoon ground cumin

1. Cook and stir turkey, onion, garlic and crushed red pepper in large skillet
or Dutch Oven until the meat is light brown; drain.
2. Add the tomatoes, green pepper, salt, chili powder, and cumin.
Cover and simmer over medium-low heat for 15 to 20 minutes.
3. Divide turkey mixture in half. Cover and refrigerate half of the turkey mixture
for use in the Southwestern Salad. (Mixture can be frozen at this point.)

For Picadillo: Stir in 1/3 cup raisins,1/4 cup toasted, slivered almonds,
1/4 cup sliced pimiento-stuffed olives and dash allspice; 1/2 of the turkey
mixture. Heat mixture until heated through and flavors blend, stirring
occasionally, about 5 minutes. Serve over rice and garnish with cilantro if desired.

Yields 4 servings
Calories 314, Total Fat 16g, Cholesterol 90mg, Carbohydrate 22g,
Protein 24g, Sodium 390mg.
Note: You can use Picadillo for tacos.

Southwestern Salad: Heat the second half of the Picadillo with 1 cup of whole-kernel corn in a saucepan. Stir in 1/4 cup of ripe olive halves. Arrange salad greens on 4 dinner plates. Spoon the Picadillo over salad greens. Serve with sliced avocado and low-fat sour cream if desired.

Yields 4 servings
Calories 263, Total Fat 11g, Cholesterol 90mg, Carbohydrate 19g, Protein 23g, Sodium 390mg

1 1/2 pounds turkey cutlets (about 1/4-inch thick)
Salt and pepper to taste
Garlic powder to taste
1/2 cup all-purpose flour
2 tablespoons olive oil
2 tablespoons butter
1 to 1 1/2 tablespoons fresh lemon juice
1/2 teaspoon dried dill or 1 teaspoon fresh dill
1/2 teaspoon grated lemon rind

1. Pat turkey dry and season with salt, pepper and garlic powder.
Dredge half of turkey slices in flour, shaking off excess.
2. Heat 1 tablespoon of the olive oil in large nonstick skillet over medium-heat until hot, but not smoking. Cook turkey until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to a platter and cover; keep warm. Repeat with remaining olive oil and cutlets.
3. Pour off any remaining oil. Add the butter to warm skillet and let it melt. Stir in lemon juice, dill and lemon rind. Pour over turkey cutlets.

Yields 4 servings
Calories 353, Total Fat 13g, Cholesterol 128mg,
Carbohydrate 13g, Protein 43g, Sodium 148mg

Green Peas, Carrots and Onion
1 cup low-sodium chicken
or vegetable broth
2 medium carrots, sliced
1 10-ounce package of frozen green peas
1 tablespoon olive oil
1/2 small onion, sliced
2 cloves garlic, minced
1/2 teaspoon dried thyme, crushed
1 teaspoon sugar
Salt and pepper to taste

1. Heat chicken broth in medium saucepan until boiling. Add the carrots and cook until just tender, about 3 minutes. Add the green peas and bring to a boil; reduce heat and cook for about 3 to 4 minutes longer. Drain.
2. Heat olive oil over medium-high heat until hot. Add the onion, garlic and thyme. Cook and stir until onion is tender. Add the drained peas and carrots, sugar, salt and pepper. Cook and stir until vegetables are heated through, about 2 to 3 minutes.

Yields 4 servings
Calories 119, Total Fat 4g, Cholesterol 0mg, Carbohydrate 17g, Protein 7g, Sodium 103mg

8 chicken thighs
Salt and pepper to taste
1 teaspoon dried rosemary, crushed
1 tablespoon olive oil
1 1/2 cups fresh orange juice
1 teaspoon grated orange rind
Chopped parsley

1. Pat chicken thighs dry with paper towel. Season the chicken with salt, pepper and rosemary.
2. Heat olive oil in large skillet over medium-high heat until hot. Brown the chicken thighs until light brown on both sides, about 4 minutes per side. Pour off the drippings.
3. Stir in orange juice and orange rind; bring to a boil and reduce heat to low. Cover and cook until thighs are done, about 45 minutes, stirring occasionally. Remove the cover and continue cooking until sauce thickens, spooning sauce over the chicken. Garnish with parsley if desired.

Yields 4 servings
Calories 470, Total Fat 32g, Cholesterol 158mg, Carbohydrate 10g, Protein 33g, Sodium 144mg

1/4 cup olive oil
3 large yellow tomatoes, diced
1 shallot, minced
3 cloves garlic, minced
1/4 cup coarsely chopped fresh basil
1 teaspoon fresh lemon juice
Salt and pepper to taste
1/2 (1 pound) loaf Italian bread,
cut into 1/2 slices

1. Combine the olive oil, tomatoes, shallot, garlic, basil, lemon juice, salt and pepper in a bowl. Set aside for a least 15 minutes.
2.  Lightly brush bread slices with additional olive oil. Toast Italian bread slices on both sides.
3. Arrange tomato mixture on top of the toasted bread slices. Garnish with additional basil if desired.

Yields 8 servings
Calories 152, Total Fat 8g, Cholesterol 0mg, Carbohydrate 17g, Protein 3g, Sodium 184mg