American Heart Association The Go Red For Women Cookbook: Cook Your Way to a Heart-Healthy Weight and Good Nutrition

1 teaspoon olive oil, 1 teaspoon olive oil, and 1 teaspoon olive oil, divided use

¾ cup per serving

1 cup diced onion

12 ounces yellow summer squash, quartered lengthwise into spears and thinly sliced crosswise

2 teaspoons fresh thyme

¾ teaspoon sugar

2 cups water

2 packets (2 teaspoons) salt-free instant chicken bouillon

½ teaspoon pepper (coarsely ground preferred)

⅛ teaspoon salt

½ cup fat-free sour cream

1. In a large saucepan, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 minutes, or until the edges begin to brown, stirring occasionally.

2. Reduce the heat to medium. Stir in 1 teaspoon oil. Stir in the squash, thyme, and sugar. Cook for 4 minutes, or until the squash is tender-crisp, stirring frequently.

3. Stir in the water and bouillon. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes, or until the onion is very soft. Remove from the heat.

4. Stir in the pepper, salt, and the final 1 teaspoon oil. Let the soup stand for 5 minutes so the flavors blend. Ladle the soup into bowls. Top with the sour cream.

cook’s tip: When recipes call for letting dishes stand a certain amount of time, it’s important not to skip this step. The standing time allows the flavors to mellow and blend without overcooking the ingredients.

monounsaturated fat 2.5 g

dietary exchanges
½ starch, 1 vegetable, ½ fat

chicken and spinach soup

This light, Italian-inspired soup teams fresh carrots and spinach with shredded chicken in a broth seasoned with onion, garlic, and Italian parsley. It goes well with salads such as Lemony Shrimp and Feta Salad or Tuscan Tuna Salad.

serves 6

¾ cup per serving

1 teaspoon olive oil and 1 teaspoon olive oil, divided use

1 small onion, chopped

½ cup chopped fresh Italian (flat-leaf) parsley

2 large garlic cloves, minced

1 medium carrot, thinly sliced crosswise

6 cups fat-free, low-sodium chicken broth

8 ounces boneless, skinless chicken breasts or chicken tenders, all visible fat discarded, flattened to ¼-inch thickness

1 cup chopped spinach

1 tablespoon dried oregano, crumbled

1. In a medium saucepan, heat 1 teaspoon oil over medium-low heat, swirling to coat the bottom. Cook the onion, parsley, and garlic for 5 minutes, or until the onion is soft, stirring frequently. Stir in the carrot. Cook for 2 to 3 minutes, stirring occasionally. Stir in the broth. Reduce the heat and simmer, covered, for 1 hour, stirring occasionally.

2. Meanwhile, in a medium skillet, heat the remaining 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center. Transfer to a plate and let cool. Shred into bite-size pieces.

3. Stir the chicken, spinach, and oregano into the broth. Reduce the heat to medium. Cook for 10 minutes, or until just beginning to simmer, stirring occasionally.

cook’s tip: If you prefer a thicker soup, follow the directions until the chicken is cooked. Strain out the cooked onion, parsley, garlic, and carrot. In a food processor or blender (vent the blender lid), process the onion mixture until smooth. Stir the mixture back into the broth. Stir in the spinach, oregano, and chicken. Continue cooking as directed.

per serving

calories 83

total fat 2.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.5 g

cholesterol 24 mg

sodium 120 mg

carbohydrates 4 g

fiber 1 g

sugars 1 g

protein 11 g

dietary exchanges
1 vegetable, 1½ lean meat

golden leek-and-potato soup

Potatoes and leeks are the foundation for this rich, creamy soup. Butternut squash lends a sweet flavor and deepens the soup’s golden color. Serve it with an autumnal salad, such as Spinach Salad with Apples and Caramelized Radishes, for a complete meal.

serves 8

1 cup per serving

1 tablespoon canola or corn oil

2 medium leeks, sliced

4 cups fat-free, low-sodium vegetable broth

4 cups cubed peeled yellow potatoes (½-inch cubes)

3 cups cubed peeled butternut squash (½-inch cubes)

12 ounces fat-free evaporated milk

½ teaspoon pepper

½ cup finely shredded low-fat Swiss cheese

¼ cup chopped fresh chives

1. In a large Dutch oven, heat the oil over medium heat, swirling to coat the bottom. Cook the leeks for 5 to 6 minutes, or until tender, stirring frequently. Stir in the broth, potatoes, and squash. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the vegetables are tender.

2. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pot. Stir in the evaporated milk and pepper.

3. If needed, warm the soup over medium-low heat until heated through. Don’t let it boil. Ladle the soup into bowls. Sprinkle with the Swiss cheese and chives.

cook’s tip: To avoid having the steam and pressure from the hot soup pop the top off the blender, don’t fill it more than halfway. Start blending on the lowest speed and gradually increase the speed until the soup is smooth.

per serving

calories 164

total fat 2.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.0 g

cholesterol 4 mg

sodium 96 mg

carbohydrates 29 g

fiber 3 g

sugars 8 g

protein 9 g

dietary exchanges
1½ starch, ½ fat-free milk

pumpkin-apple soup

An apple adds a touch of sweetness to this rich, velvety pumpkin soup redolent with warm spices. Paired with a salad, such as Warm Barley, Mushroom, and Spinach Salad, it makes a fabulous fall meal.

serves 4

¾ cup per serving

1 teaspoon canola or corn oil

1½ cups diced onion

1 medium red apple, such as Jonathan or Gala, peeled and diced

¼ cup water and 1¼ cups water, divided use

½ 15-ounce can solid-pack pumpkin (not pie filling)

1½ tablespoons sugar

1 teaspoon pumpkin pie spice; or ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground ginger

⅛ teaspoon salt

¾ cup fat-free half-and-half

2 teaspoons light tub margarine

1. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 minutes, or until the edges begin to brown, stirring occasionally.

2. Stir in the apple and ¼ cup water. Cook for 2 minutes, or until the onion is soft, stirring occasionally. Set aside ¼ cup of the onion mixture.

3. Stir in the pumpkin, sugar, pumpkin pie spice, salt, and the remaining 1¼ cups water. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the onion is very soft.

4. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan.

5. Bring the soup to a boil over high heat. Remove from the heat.

6. Stir in the half-and-half and margarine. Ladle the soup into bowls. Top with the reserved onion mixture.

lunchbox tip: Send along apple slices for some extra fruit and a little low-fat cheese for more protein.

per serving

calories 128

total fat 2.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.0 g

cholesterol 0 mg

sodium 140 mg

carbohydrates 26 g

fiber 4 g

sugars 16 g

protein 5 g

dietary exchanges
½ fruit, 1 vegetable, ½ other carbohydrate, ½ fat

Kale Salad with Citrus Dressing and Asparagus and Mushroom Soup

asparagus and mushroom soup

This soup packs a lot of flavor into each serving, and it can easily be made vegetarian by using vegetable broth instead of chicken broth. A last-minute sprinkle of hazelnuts and cranberries adds crunchiness and sweetness.

serves 8

scant ¾ cup per serving

⅓ cup uncooked unseasoned brown and wild rice blend

1 teaspoon olive oil

1 medium carrot, diced

1 medium rib of celery, diced

½ medium onion, diced

6 cups fat-free, low-sodium chicken broth

2 medium dried bay leaves

1½ cups thinly sliced brown (cremini) mushrooms

⅓ cup whole-wheat orzo

1 teaspoon chopped fresh thyme or ¼ teaspoon dried thyme, crumbled

½ teaspoon dried marjoram, crumbled

6 to 8 medium asparagus spears, diced (1½ cups)

2 tablespoons plus 1 teaspoon finely chopped hazelnuts, dry–roasted

2 tablespoons plus 1 teaspoon chopped sweetened dried cranberries

1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside.

2. About 15 minutes before the rice is done, in a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrot, celery, and onion for 3 to 5 minutes, or until the vegetables are soft and begin to release their juices.

3. Stir in the broth and bay leaves. Bring to a boil. Stir in the mushrooms, orzo, thyme, marjoram, and pepper. Reduce the heat and simmer, covered, for 10 minutes (no stirring needed).

4. Stir in the asparagus. Simmer, covered, for 5 to 7 minutes, or until the asparagus is tender.

5. Stir in the rice. Cook for 1 minute, or until heated through. Discard the bay leaves.

6. Ladle the soup into bowls. Sprinkle with the hazelnuts and cranberries.

cook’s tip: If you can’t find a brown and wild rice blend, you can make your own by combining 1 cup of brown rice with ¼ cup of wild rice.

monounsaturated fat 1.5 g

dietary exchanges
1 starch

cool avocado-cilantro soup

Making soup just couldn’t get any easier than this. All you have to do is purée the ingredients! Don’t be afraid to add the whole jalapeño; it won’t make the soup overly spicy. You can discard the ribs and seeds, if you prefer.

½ 15.5-ounce can no-salt-added navy beans, rinsed and drained

¾ cup per serving

1 medium avocado, halved

¾ cup fat-free milk

½ cup fat-free sour cream

½ cup chopped fresh cilantro and 1 tablespoon plus 1 teaspoon chopped fresh cilantro, divided use

2 tablespoons fresh lime juice

2 tablespoons fresh lemon juice

1 medium fresh jalapeño, stem discarded (see cook’s tip)

1 medium garlic clove

⅛ teaspoon salt

1. In a food processor or blender, process all the ingredients except the remaining 1 tablespoon plus 1 teaspoon cilantro until smooth.

2. Serve the soup immediately or cover and refrigerate for up to 4 hours. Just before serving, garnish the soup with the remaining 1 tablespoon plus 1 teaspoon cilantro.

per serving

calories 179

total fat 7.5 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 5.0 g

cholesterol 6 mg

sodium 124 mg

carbohydrates 22 g

fiber 6 g

sugars 7 g

protein 8 g

dietary exchanges
1 starch, ½ fat-free milk, 1 fat

kale salad with citrus dressing

Nutrient-packed kale teams with a brightly flavored dressing, juicy grapefruit, and crunchy walnuts to create this winning salad. See photo.

serves 4

2 cups salad and 1½ tablespoons dressing per serving

7 cups coarsely chopped kale, any large stems discarded

2 medium carrots, shredded

¼ cup golden raisins

2 medium green onions, thinly sliced

1 medium grapefruit (red preferred), or 2 blood oranges, or 2 Cara Cara oranges

2 tablespoons plain rice vinegar

2 tablespoons agave nectar or honey

1 teaspoon olive oil (extra virgin preferred)

¼ teaspoon salt

¼ teaspoon pepper (freshly ground preferred)

¼ cup chopped walnuts, dry-roasted

1. In a large bowl, toss together the kale, carrots, raisins, and green onions.

2. Put the grapefruit on a cutting board. Using a sharp knife, suprême the grapefruit by slicing off the top and bottom. Holding the knife blade horizontally, carefully cut downward, following the contour of the fruit, to remove the peel, the bitter white pith, and the outer membrane (a little of the flesh will be removed, too). Holding the grapefruit over a medium bowl to catch any juice, cut between the membrane and the flesh of each segment to release the segment from the membrane. Discard any seeds. Add the grapefruit segments to the salad, tossing gently.

3. Squeeze the membrane and any peel with flesh clinging to it into the medium bowl (you should get about 2 tablespoons of juice). Discard the membrane and peel.

4. Whisk the remaining ingredients except the walnuts into the grapefruit juice. Pour the dressing over the salad, tossing gently to coat. Sprinkle with the walnuts.

cook’s tip on grapefruit: Grapefruit can interact with a number of medications, including many heart medicines. Be sure to check with your doctor or pharmacist if you take any medication, and use the oranges as an alternative ingredient if necessary.

polyunsaturated fat 4.0 g

monounsaturated fat 1.5 g

dietary exchanges
1 fruit, 3 vegetable, ½ other carbohydrate, 1½ fat

spinach salad with apples and caramelized radishes

Get your meal off to a great start with this salad. Roasting the radishes softens their bite and adds so much flavor that little dressing is needed.

2 cups salad and 1 tablespoon dressing per serving

½ pound radishes, quartered

¼ cup diced red onion

1 teaspoon olive oil and 2 teaspoons olive oil (extra virgin preferred), divided use

1 teaspoon honey

½ teaspoon fresh rosemary, finely chopped, or ⅛ teaspoon dried rosemary, crushed

¹/16 teaspoon salt and ¹/16 teaspoon salt, divided use

1 tablespoon plus ½ teaspoon cider vinegar

2½ teaspoons 100% apple juice

1 teaspoon Dijon mustard (lowest sodium available)

¹/16 teaspoon pepper

6 cups baby spinach, chopped

½ large apple, chopped into 1-inch pieces

½ cup shredded carrot

1. Preheat the oven to 425°F.

2. Place the radishes and onion in an 8-inch square glass baking dish. Drizzle with 1 teaspoon oil and the honey. Sprinkle with the rosemary and ¹/16 teaspoon salt. Stir until well coated.

3. Roast for 30 minutes, or until the radishes are fork-tender, stirring once or twice. Transfer to a cooling rack and let cool for 5 to 10 minutes.

4. Meanwhile, in a small bowl, whisk together the vinegar, apple juice, mustard, pepper, and the remaining 2 teaspoons oil and ¹/16 teaspoon salt.

5. Put the spinach on salad plates. Arrange the radish mixture, apple, and carrot on top. Spoon the dressing over all.

cook’s tip: To save time, you can roast the radishes and onion the night before. When you’re ready to assemble the salads, microwave the radish mixture on 100 percent power (high) for about 30 seconds, or until warm.

monounsaturated fat 2.5 g

dietary exchanges
½ fruit, 1 vegetable, 1 fat

spring asparagus and strawberry salad

Contrasting flavors, textures, and colors make this salad a treat for the eyes and palate, as well as an inspired way to feature the “first fruits” of the spring garden. Baby spinach makes a tender bed for delicate asparagus, sweet strawberries, and juicy oranges bathed in a piquant vinaigrette.

½ cup cup asparagus mixture and 1 cup spinach per serving

12 ounces thin asparagus spears, trimmed and cut into 2-inch pieces (about 3 cups of pieces)

1 cup sliced hulled strawberries

1 medium orange, peeled, quartered, and sliced crosswise

¼ cup thinly sliced green onions

2 tablespoons sherry vinegar, champagne vinegar, or white wine vinegar

1 tablespoon olive oil (extra virgin preferred)

1 small garlic clove, minced

4 cups loosely packed baby spinach

⅛ teaspoon salt

1. In a medium saucepan, steam the asparagus for 3 to 5 minutes, or until tender-crisp. Rinse under cold water. Drain well.

2. In a large bowl, stir together the asparagus, strawberries, orange, and green onions.

3. In a small bowl, whisk together the vinegar, oil, garlic, pepper, and salt. Pour the dressing over the asparagus mixture, tossing to coat. Arrange the spinach on salad plates. Spoon the asparagus mixture over the spinach.

cook’s tip on oranges: When peeling an orange, carefully cut off all the bitter white pith for the most attractive presentation and sweetest taste.

monounsaturated fat 2.5 g

dietary exchanges
½ fruit, 1 vegetable, 1 fat

edamame and red bell pepper salad

Nutty edamame meet crisp, sweet red bell peppers and mild water chestnuts in this quick-to-make Asian-inspired salad flavored with lime juice, ginger, and fresh herbs. Try it with Plank-Grilled Tuna Steaks or Grilled Sweet Chile Pork Tenderloin.

serves 4

½ cup per serving

1 cup shelled edamame, thawed if frozen, patted dry

1 small red bell pepper, diced

½ 8-ounce can sliced water chestnuts, drained and cut into thin strips

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh basil

2 tablespoons fresh lime juice

1 tablespoon canola or corn oil

1 teaspoon minced peeled gingerroot

⅛ teaspoon salt

In a medium bowl, stir together all the ingredients. Serve immediately.

per serving

calories 98

total fat 5.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 3.0 g

cholesterol 0 mg

sodium 79 mg

carbohydrates 8 g

fiber 3 g

sugars 3 g

protein 5 g

dietary exchanges
½ starch, ½ lean meat, ½ fat

green bean, tomato, and walnut salad

Tender green beans, rich walnuts, and sweet-tart tomatoes are combined with fragrant onion and garlic, then coated with a smooth vinaigrette in this summery salad. Try it with grilled entrées, such as Coffee-Rubbed Salmon with Horseradish Sauce or Turkey and Bell Pepper Kebabs.

serves 4

½ cup per serving

8 ounces fresh green beans, trimmed and cut into 1½-inch pieces, or frozen cut green beans

1 teaspoon canola or corn oil and 1 teaspoon canola or corn oil, divided use

¼ cup chopped onion

¼ cup chopped walnuts

1 medium garlic clove, minced

1 large tomato, chopped

1 tablespoon red wine vinegar

1 teaspoon Dijon mustard (lowest sodium available)

⅛ teaspoon salt

⅛ teaspoon pepper

1. Put the green beans in a medium saucepan. Add enough water to cover. Bring to a boil over high heat. Cook for 4 to 8 minutes, or just until tender-crisp. Transfer to a colander. Rinse with cold water to stop the cooking process. Spread on paper towels and pat dry. Set aside.

2. In a small skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Reduce the heat to medium. Cook the onion and walnuts for 4 to 5 minutes, or until the onion is soft and the walnuts are toasted, stirring frequently.

3. Stir in the garlic. Cook for about 30 seconds, or until fragrant, stirring frequently and watching carefully so it doesn’t burn.

4. Transfer the green beans, onion mixture, and tomato to a medium serving bowl.

5. In a small bowl, whisk together the vinegar, mustard, salt, pepper, and the remaining 1 teaspoon oil. Pour over the salad, tossing to coat. Serve at room temperature or cover and refrigerate for 30 minutes to serve chilled, stirring occasionally.

per serving

calories 101

total fat 7.5 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 4.0 g

monounsaturated fat 2.0 g

cholesterol 0 mg

sodium 105 mg

carbohydrates 8 g

fiber 3 g

sugars 4 g

protein 3 g

dietary exchanges
2 vegetable, 1½ fat

fresh tomato and cucumber salad

This simple salad combines juicy tomatoes with the crunch of cucumber, bell pepper, and sweet red onion, along with a touch of creamy cheese. It briefly marinates in a light but flavorful vinaigrette that lets the veggies shine.

1 cup grape tomatoes, halved

½ cup per serving

salad

½ cup chopped cucumber (English, or hothouse, preferred)

¼ cup chopped red bell pepper

¼ cup chopped red onion

¼ cup chopped fresh basil

¼ cup shredded low-fat 4-cheese Italian blend

dressing

2 tablespoons plain rice vinegar

1½ teaspoons sugar

½ teaspoon olive oil (extra virgin preferred)

1 small garlic clove, minced

1. In a medium bowl, stir together the salad ingredients.

2. In a small bowl, whisk together the dressing ingredients. Pour over the salad, tossing gently to coat. For peak flavor, cover and refrigerate for 30 minutes to 1 hour before serving.

cook’s tip: If the Italian cheese blend isn’t available, you can use fat-free mozzarella cheese. You’ll miss out on a pleasant smoky flavor, however.

polyunsaturated fat 0.0 g

monounsaturated fat 0.5 g

dietary exchanges
1 vegetable, ½ fat

cool jícama-cabbage slaw

This crisp coleslaw is the perfect cooling accompaniment to spicy Mexican or Southwestern food. Try it with Chicken and Black Bean Enchiladas or Pork and Green Onion Tacos.

serves 8

1 cup per serving

slaw

6 cups thinly sliced green cabbage

2 cups shredded peeled jícama

2 medium carrots, shredded

1 medium red bell pepper, chopped

½ cup sliced green onions

½ cup chopped fresh cilantro

dressing

¾ cup fat-free plain yogurt

¼ cup low-fat buttermilk

1 teaspoon grated lime zest

2 tablespoons fresh lime juice

1 small garlic clove, minced

½ teaspoon ground cumin

¼ teaspoon pepper

⅛ teaspoon salt

½ cup diced avocado

2 tablespoons unsalted shelled pumpkin seeds, dry-roasted

1. In a large bowl, stir together the slaw ingredients.

2. In a small bowl, whisk together the dressing ingredients. Pour over the cabbage mixture, tossing to coat. Cover and refrigerate for 4 hours, stirring occasionally.

3. Just before serving, top with the avocado and sprinkle with the pumpkin seeds.

cook’s tip on jícama: Also known as a Mexican potato, the jícama has white flesh that’s crisp, slightly starchy, and sweet—similar to the flesh of a water chestnut. Peel and discard the jícama’s thin brown skin before using it.

monounsaturated fat 1.5 g

dietary exchanges
2 vegetable, ½ fat

From top: Crunchy Apple-Carrot Slaw, Fresh Garden Soup, and Crunchy Chicken Fingers with Yogurt Sauce

crunchy apple-carrot slaw

This slaw joins sweet apple and carrot strips with an orange-flavored vinaigrette. A bit of banana pepper adds just a hint of zesty heat.

serves 6

½ cup per serving

slaw

1 cup matchstick-size carrot strips

1 medium red apple, such as Gala or Fuji, cut into matchstick-size strips

1 medium fresh banana pepper, seeds and ribs discarded, halved lengthwise, and thinly sliced crosswise

dressing

1 teaspoon grated orange zest

2 tablespoons fresh orange juice

2 tablespoons cider vinegar

1½ tablespoons sugar

1½ tablespoons canola or corn oil

1. In a medium bowl, stir together the slaw ingredients.

2. In a small bowl, whisk together the dressing ingredients until the sugar is dissolved. Pour over the carrot mixture, tossing to coat. Cover and refrigerate for at least 30 minutes, stirring occasionally.

lunchbox tip: This is a kid-friendly slaw, but if your kids prefer a milder version, use half a small diced red bell pepper instead of the banana pepper.

polyunsaturated fat 1.0 g

monounsaturated fat 2.0 g

dietary exchanges
1 fruit, 1 fat

fruit salad with cranberry-ginger dressing

Poppy seeds add a bit of crunch to this sweet summertime salad that’s perfect for outdoor dining. Serve it at your next backyard barbecue, along with a grilled entrée such as Turkey and Bell Pepper Kebabs or Grilled Orange Tuna Steaks.

serves 6

heaping ¾ cup fruit and 2 tablespoons dressing per serving

dressing

1 teaspoon cornstarch

¾ cup 100% cranberry juice

1 tablespoon sugar

1 teaspoon grated peeled gingerroot

½ teaspoon grated orange zest (optional)

½ teaspoon poppy seeds

salad

2 cups cubed watermelon

1 cup strawberries, hulled and quartered

½ cup halved seedless green grapes

½ cup blueberries

1. Put the cornstarch in a small saucepan. Add the cranberry juice, whisking to dissolve. Bring to a boil over medium-high heat. Boil for 1 minute. Pour into a shallow bowl and refrigerate until completely cooled, about 10 minutes. Whisk in the remaining dressing ingredients.

2. Arrange the salad ingredients on salad plates. Spoon the dressing over the fruit.

Go Red brunch tip: Use the leftover cranberry juice to make Sparkling Cranberry Spritzers for your guests.

per serving

calories 65

total fat 0.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 2 mg

carbohydrates 16 g

fiber 1 g

sugars 14 g

protein 1 g

dietary exchanges
1 fruit

warm barley, mushroom, and spinach salad

This side salad combines chewy barley and mild mushrooms with baby spinach and a bright citrus-based dressing.

¾ cup uncooked quick-cooking barley

¾ cup per serving

2 tablespoons fresh orange juice

1½ tablespoons fresh lemon juice

1 tablespoon olive oil and 1½ teaspoons olive oil (extra virgin preferred), divided use

¼ teaspoon salt

Pepper to taste

8 ounces button mushrooms, thinly sliced

2 medium garlic cloves, chopped

6 ounces baby spinach

1. Prepare the barley using the package directions, omitting the salt. Drain well in a colander. Let stand for 5 minutes.

2. Meanwhile, in a small bowl, whisk together both juices, 1 tablespoon oil, the salt, and pepper. Set aside.

3. In a large nonstick skillet, heat the remaining 1½ teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms for 5 minutes, stirring occasionally.

4. Stir in the garlic. Cook for 5 minutes, or until the mushrooms are browned, stirring frequently. Remove from the heat.

5. Add the spinach to the mushroom mixture, tossing to combine and slightly wilt the spinach. Immediately transfer to a large bowl.

6. Stir in the barley. Pour the dressing over the salad, tossing to coat. Let the salad stand for at least 10 minutes to allow the barley to absorb the dressing. Serve warm or at room temperature.

polyunsaturated fat 1.0 g

monounsaturated fat 4.0 g

dietary exchanges
2 starch, 1 vegetable, 1 fat

lemon-bulgur salad

Fresh tomatoes and cucumbers pick up the heady flavor of fresh basil to partner perfectly with tender cannellini beans. The beans and bulgur make this a hearty salad. Just add chopped grilled chicken breasts to turn this into an entrée.

½ cup uncooked instant, or fine-grain, bulgur

½ cup per serving

salad

½ cup canned no-salt-added cannellini, navy, or Great Northern beans, rinsed and drained

¼ cup chopped tomato

¼ cup chopped peeled cucumber

¼ cup chopped fresh basil

2 tablespoons chopped sweet onion, such as Vidalia, Maui, or Oso Sweet

dressing

1 tablespoon fresh lemon juice

1½ teaspoons water

1 medium garlic clove, minced

½ teaspoon Dijon mustard (lowest sodium available)

½ teaspoon olive oil (extra virgin preferred)

1. Prepare the bulgur using the package directions, omitting the salt. Transfer to a medium bowl. Fluff with a fork.

2. Stir in the remaining salad ingredients.

3. Meanwhile, in a small bowl, whisk together the dressing ingredients. Pour over the salad, tossing to coat. Cover and refrigerate for 1 hour, or until chilled.

polyunsaturated fat 0.0 g

monounsaturated fat 0.5 g

dietary exchanges
1½ starch

tiny-potato salad

Baby potatoes are more common in supermarkets and farmers’ markets these days. This creamy salad highlights the tender morsels by leaving them whole, but you can cut them in half after cooking, if you prefer.

serves 6

1 cup per serving

1½ pounds baby red or yellow potatoes, or larger red potatoes cut into 1-inch cubes

⅓ cup low-fat sour cream

¼ cup light mayonnaise

1 tablespoon cider vinegar

1 tablespoon finely chopped dill pickle

1 teaspoon sugar

1 small garlic clove, minced

½ teaspoon smoked paprika and ⅛ teaspoon smoked paprika, divided use

½ teaspoon dry mustard

¾ cup chopped red bell pepper

¼ cup sliced green onions

¼ cup slivered red onion

2 to 4 tablespoons fat-free milk (optional)

1. Put the potatoes in a medium saucepan. Add enough water to cover. Bring to a boil. Boil for 8 to 10 minutes, or just until tender. Drain in a colander. Rinse with cold water to cool. Drain well.

2. Meanwhile, in a large bowl, stir together the sour cream, mayonnaise, vinegar, pickle, sugar, garlic, ½ teaspoon paprika, the mustard, and pepper. Add the potatoes, bell pepper, green onions, and red onion, tossing gently to coat.

3. Cover and refrigerate for 1 to 2 hours, or until chilled. If the salad seems dry, gently stir in the milk before serving. Sprinkle with the remaining ⅛ teaspoon paprika.

polyunsaturated fat 2.0 g

monounsaturated fat 1.0 g

dietary exchanges
1½ starch, ½ fat

quinoa and asian pear salad

Crisp Asian pear, snow peas, and red bell pepper contrast with fluffy quinoa in this pecan-studded salad. The simple dressing, with a touch of lemon and toasted sesame oil, makes this an ideal accompaniment for grilled fish or chicken.

serves 6

1 cup per serving

1 cup uncooked quinoa, rinsed and drained

4 ounces snow peas, trimmed

1 large Asian pear, peeled and chopped into ½-inch pieces

¼ cup red bell pepper, diced

¼ cup chopped pecans, dry-roasted

1 medium green onion, chopped (green part only)

1 teaspoon sesame seeds, dry-roasted

2 tablespoons fresh lemon juice

1 tablespoon olive oil (extra virgin preferred)

1 teaspoon toasted sesame oil

¼ teaspoon salt