LUNCHES

THE EASIEST WAY to seed a tomato is to cut it in half crosswise. Using a small spoon, remove and discard the seeds. Then chop or slice as needed. Store any leftover soup in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Store the tortilla crisps in a resealable bag for up to 3 days.

12 corn tortillas (6" diameter), cut into 8 wedges
2 tablespoons olive oil
1 onion, chopped
1 small jalapeño chile pepper, seeded and finely chopped (See Note)
2 medium zucchini, chopped
2 teaspoons ground cumin
½ teaspoon chili powder
1 pound 99% fat-free ground turkey breast
1 package (32 ounces) reduced-sodium chicken broth
1 can (15 ounces) kidney beans, rinsed and drained
2 tomatoes, seeded and chopped
½ cup chopped cilantro

TOTAL TIME: 50 MINUTES

1. Preheat the oven to 400°F. Coat 2 baking sheets with cooking spray. Add the tortillas in a single layer and spray with cooking spray. Bake for 5 to 8 minutes or until crisp. Set aside.

2. Heat the oil in a large saucepan over medium-high heat. Add the onion and chile pepper; cook, stirring occasionally, for 5 minutes or until lightly browned. Stir in the zucchini, cumin, and chili powder. Cook for 10 minutes or until the zucchini is lightly browned.

3. Add the turkey and cook, stirring to break up with a spoon, for 5 minutes or until no longer pink. Stir in the broth, beans, and tomatoes. Bring to a boil over high heat. Reduce the heat to low and simmer for 15 minutes.

4. Remove from the heat. Stir in the cilantro.

MAKES 6 SERVINGS

PER SERVING: 321 calories; 8 g total fat; 1 g saturated fat; 37 g carbohydrate; 8 g fiber; 29 g protein; 33 mg cholesterol; 383 mg sodium

NOTE: Wear plastic gloves and keep hands away from eyes when handling fresh chile peppers.

PARSNIP AND APPLE SOUP WITH TURKEY MELT

NOTHING BEATS HOT soup and a sandwich to warm your bones and fill your belly. Here the flavors of autumn are highlighted in a rich soup featuring parsnips, apples, and ginger. For a change of pace, substitute butternut squash for the parsnips.

1 pound parsnips, peeled and chopped
2 large apples, peeled, cored, and chopped
2 ribs celery, chopped
1onion, chopped
1 ½ teaspoons ground ginger
¼ teaspoon ground cardamom
1 package (32 ounces) reduced-sodium chicken broth, divided
4 slices thin whole grain bread
4 teaspoons honey mustard
12 ounces low-sodium deli turkey breast
4 thin slices ( ½ ounce each) reduced-fat Jarlsberg cheese

TOTAL TIME: 40 MINUTES

1. Bring the parsnips, apples, celery, onion, ginger, cardamom, and 3 cups of the broth to a boil in a large saucepan. Reduce the heat to low, cover, and simmer for 25 minutes or until the parsnips are very tender.

2. Meanwhile, preheat the oven to broil. Place the bread on a broiler pan and broil 1 side for 3 minutes or until toasted. Turn, spread with the mustard, and top with the turkey and cheese. Just before serving, place under the broiler to melt the cheese.

3. Transfer the parsnip mixture to a food processor, working in batches if necessary. Puree until smooth. Return to the saucepan and add the remaining 1 cup of broth.

4. Divide the soup among 4 bowls and serve with a turkey melt.

MAKES 4 SERVINGS

PER SERVING: 376 calories; 5 g total fat; 2 g saturated fat; 55 g carbohydrate; 11 g fiber; 35 g protein; 53 mg cholesterol; 415 mg sodium

TUSCAN SOUP

chris’s favorites

“THIS HEARTY SOUP made with turkey sausage is a family favorite! I’m also a big fan of sneaking spinach into any meal I can. Spinach cooks down, has a mild taste, and it’s also full of vitamins.”

2 tablespoons olive oil
12 ounces low-fat turkey sausage, sliced
1 small onion, chopped
1 medium zucchini, chopped
1 clove garlic, minced
½ teaspoon dried oregano
1 can(14.5 ounces) no-salt-added diced tomatoes
1 package(32 ounces) reduced-sodium chicken broth
1 can(19 ounces) cannellini beans, rinsed and drained
4 cups chopped spinach ¼ cup grated Parmesan cheese

TOTAL TIME: 25 MINUTES

1. Heat the oil in a large saucepot or Dutch oven over medium heat. Cook the sausage, stirring occasionally, for 5 minutes or until browned.

2. Add the onion and cook for 3 minutes or until translucent. Add the zucchini and garlic and cook for 3 minutes or until tender.

3. Add the oregano, tomatoes with their juice, broth, and beans. Bring to a boil and cook for 2 minutes. Reduce the heat to low, add the spinach and cheese, and cook for 2 minutes or until wilted.

MAKES 4 SERVINGS

PER SERVING: 336 calories; 14 g total fat; 4 g saturated fat; 22 g carbohydrate; 6 g fiber; 29 g protein; 60 mg cholesterol; 891 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

SPICY SWEET POTATO SOUP WITH CHICKEN

SAVE TIME IN the kitchen by substituting 2 ½ cups baby carrots for the whole carrots in this recipe. To add a bit of spicy zest to the soup, stir in some red or green hot-pepper sauce.

2 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
2 teaspoons ground curry powder
1 teaspoon ground ginger
4 carrots, sliced
1 poundsweet potatoes, peeled and cut into
1" chunks
1 package(32 ounces) reduced-sodium chicken broth, divided
12 ouncescooked chicken breast, shredded (about 3 cups)
1 package(7 to 9 ounces) baby spinach

TOTAL TIME: 45 MINUTES

1. Heat the oil in a large saucepan over medium-high heat. Cook the onion for 5 minutes, stirring occasionally, until lightly browned. Stir in the garlic, curry powder, and ginger. Cook for 1 minute or until fragrant.

2. Stir in the carrots, sweet potatoes, and 3 cups of the broth. Bring to a boil, reduce the heat to low, cover, and simmer for 20 minutes or until the carrots and sweet potatoes are tender.

3. Transfer to a food processor, working in batches if necessary. Puree the hot mixture until smooth. Return to the saucepan and add the spinach and the remaining 1 cup of broth. Bring to a simmer.

4. Remove from the heat. Divide among 4 bowls and top with the chicken. Sprinkle with freshly ground pepper to taste.

MAKES 4 SERVINGS

PER SERVING: 368 calories; 11 g total fat; 2 g saturated fat; 37 g carbohydrate; 9 g fiber; 30 g protein; 68 mg cholesterol; 335 mg sodium

CREAM OF BROCCOLI SOUP

ADDING POTATO TO the soup creates a rich creaminess without the added fat and calories of heavy cream. The yellow bell peppers add a nice flavor to traditional broccoli soup.

2 tablespoons olive oil, divided
1 large onion, chopped
1 yellow bell pepper, chopped
1clove garlic, minced
2 cups reduced-sodium vegetable or chicken broth, divided
1 large bunch (1 pound) broccoli, stem and florets coarsely chopped
2 russet potatoes, peeled and chopped
12 ouncesCanadian bacon, diced

TOTAL TIME: 55 MINUTES

1. Heat 1 tablespoon of the oil in a large saucepot over medium heat. Cook the onion and pepper for 5 minutes or until lightly browned. Add the garlic and cook for 1 minute. Add 1 cup of the broth, the broccoli, potatoes, and 2 cups water. Bring to a boil, reduce the heat to low, cover, and simmer for 30 minutes or until the broccoli stems and potatoes are very tender.

2. Meanwhile, heat the remaining 1 tablespoon of oil in a medium skillet over medium-high heat. Cook the bacon, stirring constantly, for 5 minutes or until browned and crisp. Set aside.

3. Transfer the soup to a food processor, working in batches if necessary. Puree the hot mixture until smooth. Return to the pot and add the remaining 1 cup of broth. Stir in the bacon.

MAKES 4 SERVINGS

PER SERVING: 344 calories; 12 g total fat; 3 g saturated fat; 39 g carbohydrate; 5 g fiber; 21 g protein; 31 mg cholesterol; 897 mg sodium

AVOCADO SOUP WITH SPICY SHRIMP

THE QUICKEST WAY to ripen avocados is in a paper bag, preferably with an apple. Avocados yield to gentle pressure when ripe. Removing the stem can also determine ripeness: If the stem comes off easily and the flesh is green, it’s ripe. If the stem holds on it’s not quite ripe, so wait another day and test again.

1 poundlarge shrimp, peeled and deveined
1 tablespoon Cajun seasoning
4 corn tortillas (6" diameter), cut into 1" strips
4 scallions, coarsely chopped
2 avocados, halved, pitted, and peeled
2 cups reduced-fat buttermilk
1 cup chopped cilantro
1 clove garlic
3 tablespoons fresh lime juice
¼ teaspoon salt

TOTAL TIME: 25 MINUTES

1. Combine the shrimp and seasoning in a shallow bowl, tossing to coat well. Set aside.

2. Preheat the oven to 400°F. Coat a baking sheet with cooking spray. Add the tortillas in a single layer and spray with cooking spray. Bake for 5 minutes or until crisp. Set aside.

3. Place the scallions, avocados, buttermilk, cilantro, garlic, lime juice, and salt in a blender and puree until smooth. Set aside.

4. Heat a large skillet coated with cooking spray over medium-high heat. Add the shrimp and cook, stirring, for 5 to 7 minutes or until the shrimp are opaque.

5. Divide the soup among 4 bowls. Top with the shrimp and serve with the chips.

MAKES 4 SERVINGS

PER SERVING: 425 calories; 19 g total fat; 3 g saturated fat; 39 g carbohydrate; 10 g fiber; 28 g protein; 173 mg cholesterol; 554 mg sodium

VEGETABLE FISH SOUP WITH ROUILLE

A ROUILLE IS A spicy red-pepper sauce often made of hot red chiles. Here a milder version is prepared with roasted red peppers and a touch of spice from hot-pepper sauce.

1 large onion, cut into wedges
1 package(32 ounces) reduced-sodium vegetable broth
2 tablespoonsfrozen orange juice concentrate
4 small red potatoes, washed and quartered (about 1 pound)
1 package(9 ounces) frozen artichoke hearts, thawed
1 poundfirm fish such as cod, scrod, pollock, snapper, or turbot, cut into 1 ½" pieces
¾cup Swiss chard, cut into 1" pieces
2 roasted red peppers, drained and patted dry
1 clove garlic
½ teaspoon Dijon mustard
2 tablespoons olive oil
¼ teaspoon hot-pepper sauce

TOTAL TIME: 40 MINUTES

1. Heat a large saucepot coated with cooking spray over medium-high heat. Cook the onion, stirring, for 5 minutes or until lightly browned. Add the broth, orange juice concentrate, and potatoes. Bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes or until the potatoes are almost fork-tender.

2. Stir in the artichoke hearts and fish. Return to a simmer and cook for 4 minutes or until the potatoes are tender and the fish is opaque. Stir in the chard during the last 2 minutes of cooking.

3. Meanwhile, to make the rouille, combine the peppers, garlic, and mustard in a food processor or blender and puree. Gradually pour in the oil and hot-pepper sauce with the processor running. Divide the soup among 4 bowls. Top each with one-quarter of the rouille.

MAKES 4 SERVINGS

PER SERVING: 319 calories; 8 g total fat; 1 g saturated fat; 37 g carbohydrate; 8 g fiber; 25 g protein; 49 mg cholesterol; 684 mg sodium

COCONUT-LIME SHRIMP SOUP

THIS COLORFUL, TASTY soup features classic Thai flavors, especially creamy coconut milk. Look for coconut milk in the international section of your supermarket. Always choose the light variety, which has less than half the fat and calories of regular coconut milk.

4 carrots, cut into julienne strips
3 heads baby bok choy, sliced
1 clove garlic, minced
1 tablespoon grated fresh ginger
2 cups reduced-sodium chicken broth
1 can (13.5 to 14 ounces) light coconut milk
2 teaspoons reduced-sodium soy sauce
¼ to ½teaspoon red or green curry paste
4 ounces multigrain or whole wheat angel hair pasta, broken in half
1 pound large shrimp, peeled and deveined
2 tablespoons lime juice

TOTAL TIME: 30 MINUTES

1. Coat a large saucepan with cooking spray. Add the carrots, bok choy, garlic, and ginger and cook, stirring, for 3 minutes or until fragrant. Add the broth, coconut milk, soy sauce, curry paste, and 1 cup of water. Cook just until the mixture comes to a boil over medium-high heat.

2. Add the pasta; return just to a boil. Reduce the heat to medium and simmer for 4 minutes or until almost tender. Stir in the shrimp. Cook for 1 to 3 minutes or until the shrimp are opaque and the pasta is tender. Remove from the heat and stir in the lime juice.

MAKES 4 SERVINGS

PER SERVING: 365 calories; 10 g total fat; 6 g saturated fat; 34 g carbohydrate; 5 g fiber; 34 g protein; 175 mg cholesterol; 495 mg sodium

MUSHROOM BARLEY SOUP WITH SPINACH AND SAUSAGE

TO BENEFIT THE most from the healing properties of garlic, crush or mince it and let it stand for 10 minutes before cooking. This will release the healing compounds, which are usually deactivated if the garlic is cooked immediately after mincing.

1 ounce dried porcini mushrooms
12 ounces frozen soy sausages
½ pound sliced cremini or button mushrooms
2 shallots, finely chopped
2 carrots, chopped
2 ribs celery, chopped
1 cup quick-cooking barley
2 cloves garlic, minced
1 teaspoon dried thyme
1 package(32 ounces) low-sodium beef or vegetable broth
1 package(7 to 9 ounces) baby spinach

TOTAL TIME: 45 MINUTES

1. Soak the dried mushrooms in 1 cup boiling water in a medium bowl for 30 minutes

2. Meanwhile, cook the sausages in a large saucepot or Dutch oven over medium heat for 8 minutes, turning occasionally until browned. Remove to a plate; chop into bite-size pieces and set aside.

3. Coat the same pot with cooking spray and place over medium-high heat. Cook the cremini mushrooms, shallots, carrots, and celery, stirring occasionally, for 10 minutes or until browned. Add the barley, garlic, and thyme and cook, stirring, for 2 minutes.

4. Remove the reconstituted mushrooms from the liquid, reserving the liquid. Chop the mushrooms and add to the pot. Stir in the broth, reserved liquid, and 2 cups water. Bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes or until the barley is tender.

5. Stir in the spinach and sausage. Cook for 2 minutes or until the spinach wilts.

MAKES 4 SERVINGS

PER SERVING: 355 calories; 2 g total fat; 1 g saturated fat; 59 g carbohydrate; 11 g fiber; 28 g protein; 0 mg cholesterol; 629 mg sodium

MISO NOODLE BOWL

MISO IS FERMENTED soybean paste that’s very common in Japanese cooking. It’s sold by color—dark, red, light, and yellow. You’ll want to go for the light or yellow varieties, as they are less salty than the darker ones.

4 ounceswhole wheat angel hair pasta
2 cups vegetable or chicken broth
1 teaspoon ground ginger
2 carrots, diagonally sliced
1 head broccoli (about 1 pound), cut into florets
¼cup miso (any flavor)
16 ouncessilken tofu, cut into ¼ cubes
4 scallions, sliced
1 tablespoon toasted sesame oil

TOTAL TIME: 20 MINUTES

1. Prepare the pasta according to package directions. Drain.

2. Meanwhile, bring the broth, ginger, and 3 cups water to a boil in a large saucepot or Dutch oven over high heat. Add the carrots and broccoli and return to boiling. Reduce the heat to low, cover, and simmer for 5 minutes or until the vegetables are tender-crisp.

3. Place the miso in a small bowl and whisk in about 3 tablespoons of the broth mixture until smooth. Pour into the pot. Stir in the pasta, tofu, scallions, and oil and simmer for 3 minutes or until heated through.

MAKES 4 SERVINGS

PER SERVING: 310 calories; 8 g total fat; 1 g saturated fat; 47 g carbohydrate; 10 g fiber; 16 g protein; 0 mg cholesterol; 781 mg sodium

SPINACH-STUFFED TOMATO

YOU MIGHT FIND it unusual to have a warm filling in a raw tomato, but give it a shot. Bursting with rich flavors, this filling is so delicious it complements the tomato beautifully.

2 large tomatoes
1 tablespoon olive oil
1 small red onion, chopped
1 clove garlic, minced
½ teaspoon ground coriander
⅛teaspoon salt
2 drops hot-pepper sauce
6 ounces 99% fat-free ground turkey breast
1 cup cooked brown rice
3 cups baby spinach
¼ cup low-fat crumbled feta cheese

TOTAL TIME: 20 MINUTES

1. Cut the tops off of the tomatoes and scoop out the pulp and seeds. Chop the tops and pulp and place in a sieve over a bowl. Set aside. Place the tomatoes onto 2 plates. If you want a fancier presentation, cut down the sides to fan the tomatoes without cutting through.

2. Heat the oil in a large skillet over medium heat. Cook the onion, stirring, for 3 minutes or until lightly browned. Add the garlic, coriander, salt, and hot-pepper sauce and cook, stirring, for 1 minute.

3. Add the turkey and cook, stirring, for 3 minutes or until no longer pink. Stir in the chopped tomato, rice, and spinach and cook for 3 minutes or until heated through and the spinach wilts.

4. Remove from the heat. Stir in the feta. Stuff the tomatoes with the mixture.

MAKES 2 SERVINGS

PER SERVING: 391 calories; 12 g total fat; 3 g saturated fat; 39 g carbohydrate; 7 g fiber; 37 g protein; 50 mg cholesterol; 591 mg sodium

MEXICAN CHOPPED SALAD

THIS RECIPE SERVES 4, but if you’d like to have just 1 or 2 servings, you can prepare the full recipe of the dressing and keep it in the refrigerator for up to 4 days. Then just halve the salad ingredients.

½cup cilantro
1 small clove garlic
2 tablespoons fresh lime juice
½ teaspoon ground cumin
⅛ teaspoon salt
¼ cup olive oil
6 cups chopped romaine lettuce
12 ounces cooked chicken, shredded (about 3 cups)
1 can (15 ounces) pinto or kidney beans, rinsed and drained
1 small jicama (about 8 ounces), peeled and chopped
1 cup grape tomatoes, quartered

TOTAL TIME: 20 MINUTES

1. Combine the cilantro, garlic, lime juice, cumin, and salt in a food processor or blender. Pulse until chopped. Add the olive oil in a stream, pulsing until emulsified.

2. Arrange the romaine on a serving plate. Place the chicken, beans, jicama, and tomato in piles on the romaine. Drizzle with the dressing.

MAKES 4 SERVINGS

PER SERVING: 386 calories; 18 g total fat; 3 g saturated fat; 26 g carbohydrate; 12 g fiber; 30 g protein; 64 mg cholesterol; 324 mg sodium

PESTO POTATO AND SNAP BEAN SALAD

A QUICK WAY TO trim green or snap beans is to gather them into a bunch, lining up the stem ends on a cutting board. Cut off the stem ends with a sharp paring knife.

12 ounces chicken sausage
3 tablespoons prepared pesto
2 tablespoons fat-free plain Greek-style yogurt
2 tablespoons low-fat mayonnaise
4 medium red potatoes, scrubbed and cut into quarters
½ poundgreen beans, trimmed and cut in half
1 cupcherry tomatoes, halved
2 scallions, sliced

TOTAL TIME: 20 MINUTES

1. Grill or broil the chicken sausage according to package directions.

2. Meanwhile, stir together the pesto, yogurt, and mayonnaise in a large bowl. Set aside.

3. Bring 2" of water to a boil in a large saucepan over high heat. Place a steamer basket in the pan and add the potatoes. Cover and cook over medium heat for 15 minutes or until slightly tender. Add the green beans, cover, and cook for 4 minutes or until the potatoes are tender and the beans are tender-crisp. Add to the bowl with the dressing, gently tossing to coat well.

4. Stir in the tomatoes and scallions. Divide the sausages and salad among 4 plates.

MAKES 4 SERVINGS

PER SERVING: 350 calories; 12 g total fat; 3 g saturated fat; 43 g carbohydrate; 5 g fiber; 20 g protein; 64 mg cholesterol; 613 mg sodium

GREEN GODDESS CHICKEN SALAD

THE BEST WAY to cut an avocado in half is to insert a chef’s knife through the skin to the pit. Continue cutting all the way around the avocado pit. Twist the halves apart. Insert the knife into the pit and twist the avocado away from the pit.

1 small ripe avocado, halved, pitted, and peeled
¾cupfat-free plain Greek-style yogurt
1 tablespoon lemon juice
2 tablespoons chopped fresh tarragon
¼ teaspoon salt
12 ounces cooked chicken, shredded (about 3 cups)
8 radishes, chopped
2ribs celery, chopped
4 cups mixed greens
2 tomatoes, cut into wedges
1small cucumber, scored and sliced
16 whole grain crispbreads

TOTAL TIME: 20 MINUTES

1. Puree the avocado, yogurt, lemon juice, tarragon, and salt in a blender. Place in a large bowl.

2. Stir in the chicken, radishes, and celery. Toss until well blended.

3. Divide the mixed greens, tomatoes, and cucumber onto 4 plates. Top with the chicken salad. Serve with the crispbreads.

MAKES 4 SERVINGS

PER SERVING: 325 calories; 8 g total fat; 1 g saturated fat; 32 g carbohydrate; 5 g fiber; 32 g protein; 64 mg cholesterol; 268 mg sodium

NOODLE SALAD WITH PEANUT SAUCE

WHEN PURCHASING SOBA noodles, select ones with the most buckwheat, preferably 100 percent. As you stir the sauce, the peanut butter may look curdled at one point. Don’t worry— simply continue whisking and the ingredients will come together to make a creamy sauce.

¼ cup natural creamy peanut butter
2 tablespoons rice wine vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon honey
½ teaspoon ground ginger Pinch red-pepper flakes
4 ounces soba (buckwheat) noodles
2 carrots, cut into julienne strips
6 ounces snow peas, strings removed and cut into thin strips
1 small red bell pepper, cut into julienne strips
12 ounces baked teriyaki or smoked tofu, diced

TOTAL TIME: 25 MINUTES

1. Whisk together the peanut butter, vinegar, soy sauce, sesame oil, honey, ginger, and red-pepper flakes in a large bowl. Set aside.

2. Cook the noodles in a large pot of boiling water over high heat for 2 minutes. Add the carrots, snow peas, and bell pepper. Cook for 3 minutes longer. Drain, reserving ⅓ cup of the water. Rinse the noodles and vegetables under cold water. Drain well.

3. Whisk the reserved water into the peanut mixture until smooth. Add the noodles, carrots, snow peas, bell pepper, and tofu, tossing to coat well.

MAKES 4 SERVINGS

PER SERVING: 452 calories; 21 g total fat; 3 g saturated fat; 39 g carbohydrate; 5 g fiber; 29 g protein; 0 mg cholesterol; 812 mg sodium

SPINACH SALAD WITH CHICKEN SAUSAGE

USE WHOLE GRAIN bread from the bakery for the croutons instead of presliced sandwich bread. Thick, dense slices studded with a variety of whole grains make hearty, delicious croutons.

4 thick slices (2 ounces each) whole grain bread, cut into 1" cubes
½ teaspoon dried thyme
2 tablespoons olive oil, divided
8 ounces sliced shiitake mushrooms
12 ounceschicken and apple sausage, sliced
2 shallots, finely chopped
2 tablespoons white, balsamic, sherry, or white wine vinegar
⅛ teaspoon salt
⅛teaspoon pepper
6 cups baby spinach

TOTAL TIME: 20 MINUTES

1. Preheat the oven to 425°F.

2. Place the bread cubes on a baking sheet, coat with cooking spray, and sprinkle with the thyme. Bake for 5 minutes or until browned and crisp.

3. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Cook the mushrooms for 5 minutes or until browned and tender. Add the sausage and cook for 3 minutes or until the sausage is browned. Remove with a slotted spoon to a plate; set aside.

4. Add the remaining 1 tablespoon of oil to the skillet. Cook the shallots for 3 minutes. Add the vinegar, stirring to break up the brown bits. Remove from the heat. Stir in the salt and pepper

5. Place the spinach in a large bowl. Toss with the mushroom mixture and drizzle with the vinaigrette. Top with the croutons.

MAKES 4 SERVINGS

PER SERVING: 329 calories; 16 g total fat; 3 g saturated fat; 37 g carbohydrate; 10 g fiber; 18 g protein; 62 mg cholesterol; 708 mg sodium

WARM LENTIL SALAD

CRUSHING DRIED HERBS releases the flavor-carrying essential oils, adding the maximum flavor to recipes. Rub them between the palms of your hands to crush.

¾cup green lentils
2 tablespoons white wine vinegar
1 tablespoon honey
1 tablespoon Dijon mustard
3 tablespoons olive oil, divided
8 ounces Canadian bacon, chopped
2 carrots, chopped
2 ribs celery, chopped
1 red onion, chopped
1 teaspoon dried thyme
6 cups frisée or mixed greens, torn into bite-size pieces
2 ounces low-fat goat cheese

TOTAL TIME: 35 MINUTES

1. Bring the lentils and 4 cups of water to a boil in a medium saucepan over high heat. Reduce the heat to low, cover, and simmer for 15 minutes or until tender.

2. Whisk together the vinegar, honey, and mustard until blended. Whisk in 2 tablespoons of the oil. Set aside.

3. Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Cook the bacon for 5 minutes, stirring constantly, until browned. Remove with a slotted spoon to a bowl.

4. Add the carrots, celery, onion, and thyme and cook, stirring, for 8 minutes or until browned and tender. Add to the bowl with the vinaigrette. Stir in the bacon and the drained lentils. Toss to coat well.

5. Place the frisée on a large plate. Top with the lentil mixture and sprinkle with the cheese.

MAKES 4 SERVINGS

PER SERVING: 359 calories; 16 g total fat; 3 g saturated fat; 37 g carbohydrate; 9 g fiber; 20 g protein; 23 mg cholesterol; 812 mg sodium

GRILLED PANZANELLA SALAD

THIS SALAD IS the perfect accompaniment to leftover meats and fish. Skip step 3, and replace the steak with 12 ounces of leftover chicken, beef, or fish.

1 small ( 8 ounces) eggplant, peeled and cut into 1" pieces
1 zucchini, cut into 1" pieces
1 red bell pepper, cut into 1" pieces
1 onion, cut into thin wedges
12 ounces top round sirloin steak
¼ teaspoon salt
¼ teaspoon pepper
4 thick slices (2 ounces each) 9-grain bread, cut into 1" cubes
1 cup basil leaves
6 cups baby arugula
⅓ cup bottled low-fat balsamic vinaigrette

TOTAL TIME: 50 MINUTES

1. Coat a vegetable grill rack or broiler pan with cooking spray. Preheat the grill or broiler. Place the eggplant, zucchini, bell pepper, and onion on the rack or pan. Coat with cooking spray. Sprinkle the steak with the salt and pepper.

2. Grill or broil the vegetables, turning occasionally, for 15 minutes or until browned and tender.

3. Grill or broil the steak, turning once, for 8 minutes or until a thermometer inserted in the center registers 145°F for medium-rare, 160°F for medium, or 165°F for well-done. Let stand for 10 minutes before slicing.

4. Coat the bread with cooking spray and add to the pan used for the vegetables. Grill or broil, turning once, for 2 to 3 minutes or until browned. Place the vegetables and bread in a large bowl.

5. Add the basil, arugula, and vinaigrette to the bowl with the bread and vegetables; toss to coat well. Slice the steak.

6. Divide the steak and salad among 4 plates and serve immediately.

MAKES 4 SERVINGS

PER SERVING: 326 calories; 8 g total fat; 2 g saturated fat; 40 g carbohydrate; 8 g fiber; 28 g protein; 40 mg cholesterol; 363 mg sodium

TEX-MEX TUNA AND BEAN SALAD

BE SURE TO rinse canned beans well before using to remove up to 40 percent of the sodium added to the can. This recipe can be adapted to your favorite flavors. Try chick peas instead of black beans and basil instead of cilantro.

3 tablespoons lime juice
1 tablespoon chopped fresh cilantro
1 teaspoon lime zest
3 tablespoons olive oil
1 can(6 ounces) tuna packed in water, drained
1 cup black beans, rinsed and drained
1 roasted red pepper, chopped
½ small red onion, cut into thin strips
4 cups baby romaine lettuce

TOTAL TIME: 15 MINUTES

Whisk together the lime juice, cilantro, and lime zest in a medium bowl. Whisk in the oil until well blended. Stir in the tuna, beans, pepper, and onion. Add the romaine lettuce and toss to coat. Serve immediately.

MAKES 2 SERVINGS

PER SERVING: 370 calories; 23 g total fat; 3 g saturated fat; 23 g carbohydrate; 5 g fiber; 23 g protein; 31 mg cholesterol; 395 mg sodium

METABOLISM BOOSTER: GO GREEN

Green tea is chock-full of antioxidants and has been linked to health benefits that range from protecting against cancer to improving your lipid profile.1 Not only that, but drinking green tea has also been shown to boost metabolism. While it’s true that the tea contains caffeine, its metabolism-revving properties aren’t only due to this stimulant. This ageold beverage also contains compounds called catechins, which have been shown to stimulate thermogenesis—in simple terms, this means increasing your metabolism.2 One study showed that people burned 180 more calories per day—with no increase in exercise or decrease in eating—just by adding three daily servings of green tea.3 So start drinking up!

GREEK TUNA SALAD

chris’s favorites

“THIS IS ONE of my favorite salads. The tuna and beans provide protein and fiber, and feta cheese is a daily food for me! I also love the strong taste of arugula . . . it adds to the flavor. If you are a fan of olives, add a few to this salad to pump up your MUFAs.”

1 can ( 15 ounces) no-sodium cannellini beans, rinsed and drained
1 can (14 ounces) low-sodium albacore tuna packed in water, drained
1 jar (14 ounces) marinated artichoke hearts, drained
½ cucumber, chopped
1 plum tomato, chopped
3 tablespoons olive oil
10ounces arugula
¼ cup crumbled reducedfat feta cheese

TOTAL TIME: 10 MINUTES

1. Combine the beans, tuna, artichoke hearts, cucumber, tomato, and oil in a medium bowl. Toss to blend well.

2. Divide the arugula among 4 plates. Divide the tuna mixture onto each and sprinkle each with 1 tablespoon of the cheese.

MAKES 4 SERVINGS

PER SERVING: 366 calories; 20 g total fat; 3 g saturated fat; 24 g carbohydrate; 5 g fiber; 28 g protein; 35 mg cholesterol; 410 mg sodium

SLICED FENNEL AND BEET WITH SHRIMP

NO NEED TO clean the food processor between the fennel and beets. Just be sure to slice the fennel first so that the beet juice doesn’t stain the fennel. Raw beets may be new to some folks, but give them a try. Crisp and sweet, these colorful veggies are delicious raw— try slicing or shredding in the food processor, which keeps your hands clean.

2 tablespoons orange juice concentrate
2 tablespoons white wine vinegar
¼ teaspoon salt
¼ teaspoon pepper
2 tablespoons extra virgin olive oil
12 ounces peeled and deveined, cooked large shrimp
4 cups mixed greens
1 bulb fennel
1 medium beet, peeled
2ounces crumbled reduced-fat feta cheese
4 tablespoons chopped toasted walnuts
16 whole grain crispbreads

TOTAL TIME: 15 MINUTES

1. Whisk together the orange juice concentrate, vinegar, salt, and pepper in a medium bowl. Whisk in the oil. Remove 3 tablespoons of the vinaigrette to a small measuring cup. Add the shrimp to the bowl. Set both aside.

2. Divide the greens among 4 plates.

3. Thinly slice the fennel in a food processor (or very thinly slice). Divide among the plates, placing in a pile.

4. Change the cutting blade to the shredder. Shred the beet (cutting to fit if necessary) in the food processor. Divide among the plates, placing in another pile.

5. Arrange the shrimp on the plates. Drizzle with the dressing. Sprinkle each with one-quarter of the cheese and 1 tablespoon of the walnuts. Serve each with 4 crispbreads.

MAKES 4 SERVINGS

PER SERVING: 379 calories; 15 g total fat; 3 g saturated fat; 35 g carbohydrate; 5 g fiber; 26 g protein; 133 mg cholesterol; 529 mg sodium

QUINOA AND SALMON SALAD

QUINOA, PRONOUNCED “KEEN-WAH,” produces its own natural insect repellent, called saponin. Great for warding off pests, saponin is quite bitter and gives quinoa a soapy taste. Rinse under cold running water until the water runs clear to remove all of the saponin and allow the mild, creamy flavor to come through.

¼ cup quinoa, rinsed well
2 tablespoons balsamic vinegar
1 tablespoon honey
¼ teaspoon pepper
2 tablespoons olive oil
1 cup cherry tomatoes, halved
¼ cup currants or raisins
3 cups mixed baby greens or watercress
1 pouch (7.1 ounces) pink salmon, flaked

TOTAL TIME: 25 MINUTES

1. Bring ⅔ cup water to a boil in a small saucepan. Add the quinoa and return to a boil. Reduce the heat to low, cover, and simmer for 15 minutes or until tender and the liquid has evaporated.

2. Meanwhile, whisk together the vinegar, honey, and pepper in a large bowl. Whisk in the oil until well blended. Stir in the tomatoes, currants or raisins, and warm quinoa.

3. Place the greens or watercress on 2 salad plates. Top with the quinoa mixture and salmon.

MAKES 2 SERVINGS

PER SERVING: 430 calories; 19 g total fat; 4 g saturated fat; 44 g carbohydrate; 5 g fiber; 24 g protein; 36 mg cholesterol; 535 mg sodium

MEDITERRANEAN PASTA SALAD WITH SHRIMP

TO GET THE most juice from lemons, bring them to room temperature and roll them on the counter under your palm to soften the fruit and release the juices. Halve and squeeze.

8 ounces whole grain penne pasta
¼ cup fat-free plain Greek-style yogurt
2 tablespoons reduced-fat mayonnaise
2 tablespoons chopped fresh basil or
2 teaspoons dried
2 tablespoons lemon juice
1 teaspoon lemon zest
1clove garlic, minced
12 ounces peeled and deveined, cooked shrimp, fresh or frozen and thawed
1 cup cherry tomatoes, halved
1 cucumber, halved, seeded, and sliced
4 cups romaine lettuce

TOTAL TIME: 15 MINUTES

1. Prepare pasta according to package directions. Drain and rinse under cold running water. Drain well.

2. Meanwhile, whisk together the yogurt, mayonnaise, basil, lemon juice, lemon zest, and garlic in a large serving bowl. Add the pasta, shrimp, tomatoes, cucumber, and lettuce, tossing to coat.

MAKES 4 SERVINGS

PER SERVING: 341 calories; 4 g total fat; 1 g saturated fat; 51 g carbohydrate; 4 g fiber; 27 g protein; 129 mg cholesterol; 202 mg sodium

GINGER BROCCOLI SLAW WITH TOFU

A QUICK WAY TO peel fresh ginger is to scrape the sides with a teaspoon, removing just the skin. Peeling will remove the flesh just beneath the skin, which is the most flavorful part.

2 tablespoons frozen orange juice concentrate, thawed
2 tablespoons rice vinegar
1 tablespoon grated fresh ginger
2 teaspoons reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 package (12 ounces) broccoli slaw
1 red bell pepper, cut into 2" strips and halved
1 package(8 ounces) smoked tofu, cut into thin strips

TOTAL TIME: 10 MINUTES

Whisk together the orange juice concentrate, vinegar, ginger, soy sauce, and oil. Add the broccoli slaw, pepper, and tofu. Toss to coat well.

MAKES 2 SERVINGS

PER SERVING: 312 calories; 13 g total fat; 2 g saturated fat; 29 g carbohydrate; 7 g fiber; 21 g protein; 0 mg cholesterol; 512 mg sodium

TURKEY GRINDER

NOT ALL DELI turkey is the same. Ask to see the nutrition labels to find the products with the lowest fat and sodium contents. You can also do your research online before heading to the supermarket.

1 medium onion, thinly sliced
2 tablespoons balsamic vinegar
2 teaspoons honey, divided
1 teaspoon Dijon mustard
2 whole grain rolls (3 ounces each), sliced in half
5 ounces natural low-sodium turkey breast
2 leaves romaine lettuce
1 whole roasted red pepper, patted dry and cut into thin strips

TOTAL TIME: 15 MINUTES

1. Heat a small saucepan coated with cooking spray over medium heat. Add the onion and cook, stirring, for 5 minutes or until browned. Add the vinegar and 1 teaspoon of the honey, cover, and cook for 3 to 5 minutes or until very tender.

2. Stir together the mustard and the remaining 1 teaspoon of honey in a small bowl. Spread onto the bottoms of the rolls.

3. Divide the turkey, lettuce, red pepper, and onion among the rolls.

MAKES 2 SERVINGS

PER SERVING: 320 calories; 4 g total fat; 1 g saturated fat; 50 g carbohydrate; 7 g fiber; 22 g protein; 25 mg cholesterol; 835 mg sodium

NOTE: This recipe is a little high in sodium (you want to aim for no more than 600 to 650 milligrams per meal), so be sure to work this recipe into your daily total of 2,300 milligrams of sodium by selecting recipes for the remaining meals that are around 300 to 400 milligrams each.

INDIAN SPICED TURKEY WRAP

ALTHOUGH DELI ROAST turkey breast works well in this recipe, leftover turkey breast is a better bet, as it is much lower in sodium. Roasted turkey breast slices much easier when chilled.

¼ cup fat-free plain Greek-style yogurt
2 tablespoons chopped cilantro
½ teaspoon ground cumin
⅛teaspoon salt
3 drops hot-pepper sauce
1 small zucchini, shredded
½ bell pepper, cut into thin strips and halved
2 whole grain tortillas (8" diameter, about 120 calories each)
2 tablespoonsprepared mango chutney
6 ouncessliced turkey breast

TOTAL TIME: 20 MINUTES

1. Stir together the yogurt, cilantro, cumin, salt, and pepper sauce in a small bowl. Stir in the zucchini and pepper. Chill until ready to use.

2. Place the tortillas on a work surface. Spread each with 1 tablespoon chutney. Top with the turkey and zucchini slaw. Roll to eat.

MAKES 2 SERVINGS

PER SERVING: 325 calories; 5 g total fat; 1 g saturated fat; 36 g carbohydrate; 6 g fiber; 33 g protein; 71 mg cholesterol; 595 mg sodium

QUICK SANDWICH WRAP

chris’s favorites

“THESE QUICK WRAPS are great on the go. The cream cheese gives it a rich taste, and I love the crunch the sunflower seeds add.” Change up the recipe by trying different wraps, including spinach and tomato.

1 whole grain tortilla (8" diameter, about 120 calories)
1 tablespoon low-fat cream cheese
½ cup baby spinach
4 ounces sliced turkey breast
2 tablespoons shredded carrots
1 tablespoon sunflower seeds

TOTAL TIME: 5 MINUTES

Place the tortilla on a plate. Spread with the cream cheese and layer with the spinach, turkey, carrots, and sunflower seeds. Roll.

MAKES 1 SERVING

PER SERVING: 385 calories; 11 g total fat; 2 g saturated fat; 28 g carbohydrate; 4 g fiber; 42 g protein; 103 mg cholesterol; 302 mg sodium

DIET DILEMMA: EATING ON THE GO

Problem: You’re running late and you’re starving, so you pull into the nearest fast-food restaurant. Sure, you know you shouldn’t be eating the hamburger, fries, and shake, but you had no other options, right?

Solution: Don’t wait until you’re famished to find food. Treat weight loss like a job, and plan ahead. If you know you’re going to be on the road or at work late, pack diet-friendly meals and snacks to bring with you. If you’re prepared with healthy options, it’ll be a lot easier to avoid the drive-thru or vending machine.

CURRY CHICKEN SALAD SANDWICH

CURRY PASTE, THE base of Thai curry dishes, is a blend of herbs and spices. Green curry paste is milder than red, but either can be used in this dish. When first starting to use curry paste, use the smallest amount called for, then taste before adding more.

¼ cup fat-free plain Greek-style yogurt
¼ cup low-fat mayonnaise
2 teaspoons fresh lime juice
¼ teaspoon ground ginger
½ to 1 teaspoon green curry paste
12 ounces cooked chicken, chopped (about 3 cups)
4 scallions, sliced
2 ribs celery, chopped
1 cup shredded romaine lettuce
2 carrots, shredded
½ small cucumber, thinly sliced
4 whole wheat pitas (8" diameter), tops cut off

TOTAL TIME: 15 MINUTES

Stir together the yogurt, mayonnaise, lime juice, ginger, and curry paste. Stir in the chicken, scallions, and celery. Divide the chicken mixture, lettuce, carrots, and cucumber among the pitas.

MAKES 4 SERVINGS

PER SERVING: 351 calories; 7 g total fat; 1 g saturated fat; 45 g carbohydrate; 16 g fiber; 39 g protein; 72 mg cholesterol; 263 mg sodium

CHICKEN QUESADILLA

FOUND IN THE condiment section of your supermarket, liquid smoke adds a rich, smoky flavor to dishes, especially barbecue sauces. It’s a dieter’s dream, as it adds great flavor without any calories or sodium.

4 whole grain tortillas (8" diameter, about 120 calories each)
1 can (8 ounces) no-saltadded tomato sauce
2 tablespoons tomato paste
2 tablespoons apple cider vinegar
2 tablespoons honey
1 tablespoon Worcestershire sauce
½ small onion, grated
¼ teaspoon liquid smoke (optional)
½ cup low-fat buttermilk
¼ cup crumbled low-fat blue cheese
6 cups chopped romaine lettuce
12 ounces cooked chicken breast, shredded (about 3 cups)
3 scallions, sliced

TOTAL TIME: 25 MINUTES

1. Preheat the oven to 400°F. Place the tortillas on a baking sheet. Set aside.

2. Combine the tomato sauce, tomato paste, vinegar, honey, Worcestershire sauce, onion, and liquid smoke (if using) in a small saucepan. Bring just to a boil over medium-high heat. Reduce the heat to low. Simmer for 15 minutes or until thickened.

3. Meanwhile, stir together the buttermilk and cheese with a fork in a large bowl, pressing to mash some of the cheese. Add the lettuce and toss to coat.

4. Stir the chicken and scallions into the barbecue sauce. Divide onto one side of each tortilla. Fold the other half of each tortilla over the chicken mixture. Bake for 5 minutes or until heated through. Place the quesadillas on 4 plates and cut each into 4 wedges. Serve with the salad.

MAKES 4 SERVINGS

PER SERVING: 401 calories; 8 g total fat; 2 g saturated fat; 45 g carbohydrate; 5 g fiber; 35 g protein; 77 mg cholesterol; 481 mg sodium

CHICKEN AND FENNEL PIZZA

THE PICKLED CARROTS make a healthy, crunchy side for pizzas and sandwiches. Try adding cauliflower, celery, or bell peppers to the mixture for a variety of pickled vegetable options. The pickled vegetables may be refrigerated for up to 3 days.

3 tablespoons rice wine vinegar
2 teaspoons agave nectar or honey
4 carrots, cut lengthwise into quarters
2 whole grain tortillas (8" diameter, about 120 calories each)
1 small bulb fennel, trimmed and sliced
1 small red onion, cut into thin wedges
1 large chicken breast (about 6 ounces), cut into thin strips
¼ cup reduced-fat blue cheese

TOTAL TIME: 25 MINUTES

1. Whisk together the vinegar and nectar or honey in a shallow dish. Add the carrots, tossing to coat. Cover and chill until serving.

2. Preheat the oven to 400°F. Place the tortillas on a baking sheet. Set aside.

3. Coat a medium skillet with cooking spray. Cook the fennel and onion for 5 minutes or until lightly browned. Add the chicken and cook for 5 minutes or until no longer pink. Remove from the heat.

4. Divide the mixture onto the tortillas. Sprinkle evenly with the cheese. Bake for 5 minutes or until the cheese melts. Cut into wedges. Serve with the carrots.

MAKES 2 SERVINGS

PER SERVING: 370 calories; 9 g total fat; 3 g saturated fat; 46 g carbohydrate; 12 g fiber; 30 g protein; 57 mg cholesterol; 602 mg sodium

ROAST BEEF AND PORTOBELLO PANINI

A PANINI OR SANDWICH press works well for making these sandwiches, although an indoor grill (such as a George Foreman) also does the trick. Place the sandwiches coated with cooking spray on the press or grill and instead of using the heavy pan, close the lid and press slightly. There’s no need to turn the sandwiches.

2 large portobello mushrooms
½ large red onion, cut into two ½" slices
3 tablespoons + 1 teaspoon low-fat Italian vinaigrette
4 slices whole wheat bread
4 ounces deli roast beef
½ cup baby spinach
2 thick slices low-fat provolone cheese (1 ounce total)

TOTAL TIME: 25 MINUTES

1. Place the mushrooms and onion slices in a shallow bowl with 3 tablespoons of the vinaigrette, turning to coat. Let stand for 10 minutes.

2. Lay 2 slices of the bread on the work surface. Spread each with ½ teaspoon vinaigrette. Top each with half the roast beef, 1 onion slice, and 1 mushroom. Top each with ¼ cup baby spinach, 1 slice cheese, and the remaining bread slices.

3. Spray the top slices with cooking spray and place sprayed-side down onto a grill pan or skillet. Coat the top slices of bread with cooking spray. Place a heavy pan over the top of the sandwiches. Cook, turning once, for 4 minutes or until browned and the cheese is melted.

MAKES 2 SERVINGS

PER SERVING: 335 calories; 11 g total fat; 3 g saturated fat; 33 g carbohydrate; 6 g fiber; 26 g protein; 38 mg cholesterol; 773 mg sodium

OPEN-FACE STEAK SANDWICH

FINDING A STEAK that’s 12 ounces can be difficult, and if you do find one it will be quite thin, making cooking tricky. Your best bet is to buy a steak that’s about 1 ½ pounds and cut it in half. Freeze one half in a freezer storage bag for up to 3 months.

½ teaspoon freshly ground black pepper
12 ounces top round sirloin steak
¼ cup fat-free plain Greek-style yogurt
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 tablespoon prepared horseradish
1 teaspoon honey
1 red bell pepper, quartered
1 large onion, cut into
4 thick slices
4slices (1" thick, 2 ounces each) whole grain Italian bread
2 cups mixed greens

TOTAL TIME: 30 MINUTES

1. Coat a grill rack or broiler pan with cooking spray. Preheat the grill or broiler. Press the black pepper onto the steak.

2. Whisk together the yogurt, oil, vinegar, horseradish, and honey until blended.

3. Grill or broil the steak, turning once, for 10 minutes or until a thermometer inserted into the center registers 145°F for medium-rare, 160°F for medium, or 165°F for well-done. Let stand for 10 minutes before slicing.

4. Coat the bell pepper and onion slices with cooking spray. Grill or broil, turning, for 8 minutes or until browned and tender. Slice the steak.

5. Place 1 bread slice on each of 4 plates. Top each with ½ cup mixed greens. Divide the onion, bell pepper, and steak among the 4 sandwiches. Drizzle with the horseradish vinaigrette.

MAKES 4 SERVINGS

PER SERVING: 376 calories; 13 g total fat; 4 g saturated fat; 39 g carbohydrate; 5 g fiber; 27 g protein; 40 mg cholesterol; 329 mg sodium

FISH PO’ BOY WITH CAJUN SLAW

THE PO’ BOY is New Orleans’s most famous sandwich—the submarine type, filled with fried meat or fish. Here, the flavorful fish is baked to keep the calories in check.

3 tablespoons fat-free plain Greek-style yogurt
2 tablespoons reduced-fat mayonnaise
2 tablespoons agave nectar or honey
1 tablespoon cider vinegar
⅛ to ¼ teaspoon hot-pepper sauce
1 bag (14 ounces) preshredded coleslaw mix
1 red bell pepper, cut into 1" strips, each halved
½ small onion, grated
2 teaspoons blackening seasoning
4 thick cod fillets (5 ounces each)
1 cup mixed greens
1 large tomato, thinly sliced
1 whole wheat baguette (12 ounces) slice lengthwise in half and cut crosswise into 4 pieces

TOTAL TIME: 35 MINUTES

1. Preheat the oven to 350°F. Coat a baking sheet with cooking spray.

2. Whisk together the yogurt, mayonnaise, nectar or honey, vinegar, and hot-pepper sauce in a large bowl. Add the coleslaw mix, bell pepper, and onion. Toss to coat well. Chill until ready to serve.

3. Rub the seasoning over the fish. Place the fish on the baking sheet and bake, turning once, for 12 to 15 minutes or until the fish flakes easily.

4. Divide the greens and tomato on the baguettes. Top each with a fish fillet, folding fish to fit, if necessary. Serve with the coleslaw.

MAKES 4 SERVINGS

PER SERVING: 445 calories; 3 g total fat; 0 g saturated fat; 71 g carbohydrate; 8 g fiber; 36 g protein; 52 mg cholesterol; 775 mg sodium

SEARED TUNA TACO WITH AVOCADO SALSA

SEARING IS COOKING meat or fish over high heat to create a brown coating. Avoid overcrowding the skillet, which reduces the temperature of the pan and creates steam—both will prevent proper searing.

1 tomato, chopped
1 ripe avocado, halved, pitted, and chopped
½ green bell pepper, chopped
2 tablespoons chopped cilantro
1 tablespoon + 1 teaspoon lime juice
¼ teaspoon salt
2 whole grain tortillas (8" diameter, about 120 calories each)
1 teaspoon ground cumin
¼ teaspoon garlic powder
1 ahi tuna steak (8 ounces)

TOTAL TIME: 20 MINUTES

1. Preheat the oven to 250°F. Combine the tomato, avocado, pepper, cilantro, 1 tablespoon lime juice, and salt in a small bowl. Set aside.

2. Wrap the tortillas in foil and place in the oven to warm.

3. Combine the cumin, garlic powder, and 1 teaspoon lime juice in a small bowl. Rub onto the tuna.

4. Heat a small skillet coated with cooking spray over high heat. Add the tuna and cook, turning once, for 3 to 6 minutes or until the fish is cooked to desired doneness. Slice.

5. Place each tortilla on a plate. Divide the tuna and tomato mixture on each. Fold and serve immediately.

MAKES 2 SERVINGS

PER SERVING: 403 calories; 21 g total fat; 3 g saturated fat; 26 g carbohydrate; 6 g fiber; 33 g protein; 43 mg cholesterol; 507 mg sodium

THAI SHRIMP WRAP

THIS SANDWICH COMES together in minutes using fully cooked frozen shrimp. If you have the foresight, place the shrimp in a sieve over a bowl and refrigerate the day before. This is the best way to thaw the shrimp, but if you’re in a hurry, thaw in the microwave.

1 carrot, chopped
1 clove garlic
½" piece fresh ginger, peeled and coarsely chopped
2 tablespoons rice vinegar
2 tablespoons olive oil
2 large whole wheat tortillas (10" diameter)
1 cup shredded romaine lettuce
½ cup shredded red cabbage
½ small cucumber, thinly sliced
6 ounces peeled and deveined frozen shrimp, thawed

TOTAL TIME: 10 MINUTES

1. Combine the carrot, garlic, ginger, vinegar, and 2 tablespoons water in a food processor or blender. Puree until smooth. Gradually add the oil while the processor is running.

2. Lay the tortillas on a flat surface. Layer with the lettuce, cabbage, cucumber, and shrimp. Drizzle with the dressing. Roll.

MAKES 2 SERVINGS

PER SERVING: 309 calories; 15 g total fat; 2 g saturated fat; 27 g carbohydrate; 4 g fiber; 22 g protein; 166 mg cholesterol; 392 mg sodium

CARAMELIZED ONION AND SHRIMP PIZZA

CARAMELIZED ONION ADDS a rich decadence to this pizza. You can prepare the onion ahead of time and chill for up to 3 days. Reheat before stirring in the arugula.

2 tablespoons olive oil
1 large onion, thinly sliced
2 tablespoons balsamic vinegar
4 whole wheat pitas (8" diameter)
2 cups baby arugula or spinach
12 ouncespeeled and deveined cooked shrimp
4 ounces light Jarlsberg cheese, shredded

TOTAL TIME: 20 MINUTES

1. Heat the oil in a small saucepan coated with cooking spray over medium heat. Add the onion and cook, stirring, for 5 minutes or until browned. Add the vinegar, cover, and cook for 10 minutes or until very tender. Remove from the heat.

2. Preheat the broiler. Place the pitas on a baking sheet.

3. Stir the arugula or spinach into the onion mixture and divide among the pitas. Top each with the shrimp and cheese.

4. Broil at least 5 inches from the heat source for 3 minutes or until the cheese melts.

MAKES 4 SERVINGS

PER SERVING: 327 calories; 13 g total fat; 3 g saturated fat; 22 g carbohydrate; 7 g fiber; 36 g protein; 182 mg cholesterol; 380 mg sodium

ZESTY TOFU “EGG” SALAD

FOR A FASTER way to release the liquid from firm tofu, place it in a clean, non-terry dish towel. Wrap the towel around the tofu, twisting the ends while holding it over a bowl or the sink. Firmly wring out the liquid. Continue with step 2 of this recipe.

1 package (12 ounces drained weight) extra-firm low-fat tofu
3 tablespoons mayonnaise
2 tablespoons fat-free plain Greek-style yogurt
2 tablespoons prepared mango chutney
2 teaspoons curry powder
¼ teaspoon salt
2 scallions, chopped
1 carrot, shredded
1 rib celery, finely chopped
¼ cup raisins
8 sliceswhole wheat bread, toasted
1 large tomato, sliced
2 cups mixed greens

TOTAL TIME: 20 MINUTES

1. Remove the tofu from the package and drain. Place in a colander in the sink. Place a flat plate on top of the tofu and a heavy can of vegetables on the plate for 15 minutes to drain.

2. Meanwhile, whisk together the mayonnaise, yogurt, chutney, curry powder, and salt. Stir in the scallions, carrot, celery, and raisins. Crumble the tofu and add to the bowl. Toss gently to coat.

3. Place 1 slice of bread on each of 4 plates. Top each with some tomato slices, ½ cup greens, and one-quarter of the tofu mixture. Top with the remaining bread slices.

MAKES 4 SERVINGS

PER SERVING: 274 calories; 4 g total fat; 1 g saturated fat; 45 g carbohydrate; 6 g fiber; 15 g protein; 0 mg cholesterol; 682 mg sodium

GRILLED VEGETABLE WRAP

HAILING FROM PROVENCE, traditional aioli is a creamy sauce of oil and garlic thickened with egg. Here we’ve used yogurt in place of the egg and added basil for a fresh, delicious flavor.

BASIL AIOLI
½ cup fat-free plain Greek-style yogurt
2 tablespoons minced fresh basil
1 tablespoon extra virgin olive oil
1 tablespoon balsamic vinegar
¼ teaspoon salt
WRAPS
1 large red onion, cut into 4 slices
1 red bell pepper, cut into 4 thick slices
1 small zucchini, cut lengthwise into 4 slices
4 whole grain wraps or tortillas (8" diameter, about 120 calories each)
2 cups baby arugula or mixed greens
12 ounces smoked baked tofu

TOTAL TIME: 25 MINUTES

1. To make the aioli, whisk together the yogurt, basil, oil, vinegar, and salt until well blended. Chill.

2. To make the wraps, coat the grill rack or broiler pan with cooking spray. Preheat the grill or broiler.

3. Coat the onion, pepper, and zucchini with cooking spray. Grill or broil the vegetables 4" from the heat, turning once, for 10 minutes or until tender.

4. Place 1 wrap on each of 4 plates. Top each with ½ cup arugula, one-quarter of the vegetables, and one-quarter of the tofu. Drizzle with 2 tablespoons of the basil aioli. Roll and serve.

MAKES 4 SERVINGS

PER SERVING: 373 calories; 15 g total fat; 2 g saturated fat; 41 g carbohydrate; 9 g fiber; 22 g protein; 0 mg cholesterol; 653 mg sodium

lickety-split lunches

15 quick and easy lunches

Whether you work at home or go to an office, making time to prepare a sensible lunch will keep you on track and feeling satisfied until snack time. Many traditional lunches, like a 6-inch pastrami sandwich, take-out burger and fries, or even a take-out salad bathed in heavy dressing, will use up most of your daily calorie allotment. Using some simple tips, the following recipes turn classic lunch favorites into delicious waist-whittling meals in under 15 minutes.

The 2-Week Turnaround lunch should contain 400 calories broken down as 1 grain/starchy veggie, 1 protein, 2 veggies, and 1 fat. Below are some techniques used throughout this chapter to keep calories down and boost flavor. Each can be used in your own creations as well.

SWITCH OUT THE MAYO. Fat-free Greek-style plain yogurt and low-fat sour cream are rich, creamy bases that when combined with flavorful items such as pesto or chutney make a delicious sandwich spread without all the fat in mayonnaise. You can even add some vinegar to create a low-fat salad dressing. Occasionally, you’ll want a smear of mayo, and when you do, reach for the low-fat mayo, which will save you quite a bit of calories.

GO FOR WHOLE GRAIN. There are so many whole wheat and whole grain choices available these days that it makes selecting the best ones a bit confusing. Using the ingredient and nutrition labels will ensure you select the best option every time. First, be sure the word whole is listed—look for whole wheat flour and not just wheat flour. Next, look at the grams of fiber. A good source of fiber contains 2.5 to 4.9 grams of fiber.4 Some breads, rolls, tortillas, and pitas will contain as many as 6 to 8 grams, and as you know by now, the more the better. Finally, look at the calories, as they vary considerably, and go for the lowest. For example, there are 8-inch tortillas as low as 80 calories while others are 200 calories.

SEASON IT WITH SALAD DRESSING. The supermarket shelves of bottled salad dressings can certainly be overwhelming. But if you take some time to locate the reduced-fat ones that offer unique but bold flavor, you’ll be able to throw together some chopped veggies and leftover chicken or fish and have a great meal in minutes. Just be sure to select ones with minimal sodium.

TURKEY BURGER

4 ounces (99% fat-free) ground turkey breast
1 cup shredded lettuce
1 roasted red pepper, patted dry and sliced
½ avocado, cut into slices
2 tablespoons reduced-fat lime vinaigrette
½ whole wheat pita (8" diameter)

1. Shape the turkey into a burger and grill or broil for 8 minutes or until a thermometer inserted into the center registers 165°F and the meat is no longer pink.

2. Arrange the lettuce on a plate. Top with the burger, pepper, and avocado slices. Drizzle with the vinaigrette. Serve with the pita.

MAKES 1 SERVING

PER SERVING: 405 calories; 18 g total fat; 2 g saturated fat; 33 g carbohydrate; 7 g fiber; 34 g protein; 45 mg cholesterol; 534 mg sodium

nutrition notes

WHILE AVOCADOS seem almost too rich and delicious to be good for you, they’re actually one of the best natural sources of monounsaturated fat, the good kind of fat that is associated with heart health.

CHUTNEY TURKEY SALAD

4 tablespoons prepared mango chutney, chopped
⅓ cuplight sour cream
1 tablespoon white wine vinegar
1 chunk (12 ounces) deli turkey breast, chopped
1 red bell pepper, chopped
1 mango, peeled, pitted, and chopped
4 cups baby or chopped romaine lettuce
4 small whole grain rolls

1. Stir together the chutney, sour cream, and vinegar in a large bowl. Add the turkey, pepper, and mango. Toss to coat well.

2. Line 4 plates with the lettuce and divide the turkey salad among the plates. Serve with the rolls.

MAKES 4 SERVINGS

PER SERVING: 369 calories; 5 g total fat; 2 g saturated fat; 49 g carbohydrate; 7 g fiber; 33 g protein; 77 mg cholesterol; 338 mg sodium

MANGOES are rich in beta-carotene, which enhances the immune system and plays a role in cancer prevention (particularly lung, esophagus, and stomach cancer).

ITALIAN BLT SANDWICH

2 teaspoons reduced-fat mayonnaise
2 teaspoons refrigerated reduced-fat pesto
1 sandwich flatbread (about 100 calories), split
¼ cup arugula or 2 large lettuce leaves
½ small vine-ripened tomato, sliced
3 slices cooked turkey bacon, halved crosswise
1 carrot, cut into sticks

Spread the mayonnaise and pesto on one side of the bread. Top with the arugula or lettuce, tomato, bacon, and other side of the bread. Cut in half and serve with the carrot sticks.

MAKES 1 SERVING

PER SERVING: 309 calories; 14 g total fat; 1 g saturated fat; 27 g carbohydrate; 12 g fiber; 30 g protein; 81 mg cholesterol; 558 mg sodium

nutrition notes

PHYTOCHEMICALS (“phyto” means plant) are the biologically active compounds in plants that define their color and flavor. Red tomatoes get their hue from the phytochemical lycopene, and studies suggest that lycopene-rich diets reduce the risk of certain cancers, including prostate cancer.

ASIAN CHICKEN SALAD

2 cups mixed salad greens
3 ounces cooked chicken breast, shredded (about ¾ cup)
½ cup cooked brown rice
¼ cup mandarin oranges
2 tablespoons low-fat sesame-ginger salad dressing
2 tablespoons sliced toasted almonds

Combine the greens, chicken, rice, oranges, and dressing in a medium bowl. Sprinkle with the almonds.

MAKES 1 SERVING

PER SERVING: 393 calories; 12 g total fat; 2 g saturated fat; 40 g carbohydrate; 6 g fiber; 34 g protein; 72 mg cholesterol; 487 mg sodium

CANNED FRUITS, like mandarin oranges, are harvested and canned at their peak, and although the high-heat canning process destroys some of the vitamins, most of the nutrients remain. Just be sure to use canned fruit with no added sugar.

CHICKEN WALDORF SALAD

2 teaspoons olive oil
2 teaspoons red wine vinegar
¼ teaspoon pepper
3 ounces cooked chicken breast (about ¾ cup)
1 cup spinach
2 ribs celery, chopped
1 small apple, chopped
¼ cup whole wheat croutons
1 tablespoon chopped walnuts

Whisk together the oil, vinegar, and pepper in a medium bowl. Stir in the chicken, spinach, celery, apple, croutons, and walnuts.

MAKES 1 SERVING

PER SERVING: 436 calories; 18 g total fat; 3 g saturated fat; 38 g carbohydrate; 9 g fiber; 32 g protein; 72 mg cholesterol; 685 mg sodium

nutrition notes

GREENS, such as spinach, blow boring iceberg away. They’re loaded with vitamins A, C, and K, as well as folate, potassium, magnesium, iron, lutein, and phytochemicals.

DIET DILEMMA: EMOTIONAL EATING

Problem: When you’re sad, do you reach for the ice cream or chips? You’re not alone. Many people (especially women) do this—it’s called emotional eating. Emotional eating is when you eat for comfort, not for hunger. How can you tell if you have emotional hunger versus actual, physical hunger? Emotional hunger normally comes on suddenly, while physical hunger is more gradual. And emotional hunger feels like it needs to be satisfied instantly, but physical hunger can wait.

Solution: Try to address your feelings head-on, rather than treating them with food. If you can, figure out what you’re sad or angry about—maybe you can’t fix it, but sometimes just acknowledging the problem can help. Look beyond food for comfort—call a friend, take a walk, or watch a funny movie.

SWEET POTATO SALAD

1¾ pounds sweet potatoes, peeled and cut into ¾" cubes
1 pound cooked chicken breast, chopped (about 3 ¾ cups)
½ jar (12 ounces) roasted red peppers, drained, patted dry, and cut into ½" pieces
2 cups chopped arugula or baby arugula
¼ cup low-fat creamy Italian salad dressing

1. Place the potatoes in a large microwaveable bowl. Cover and microwave on high for 8 minutes or until tender; cool to room temperature.

2. Add the chicken, peppers, arugula, and dressing. Toss to coat well.

MAKES 4 SERVINGS

PER SERVING: 354 calories; 5 g total fat; 1 g saturated fat; 37 g carbohydrate; 7 g fiber; 38 g protein; 96 mg cholesterol; 416 mg sodium

nutrition notes

SWEET POTATOES have off-the-charts levels of vitamin A, which is an important antioxidant.

SALMON SALAD

¼ cup whole grain couscous
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
⅛ teaspoon black pepper
3 ounces cooked salmon fillets
½ small cucumber, sliced
1 carrot, shredded

1. Prepare the couscous according to package directions.

2. Whisk together the oil, vinegar, mustard, pepper, and 1 teaspoon water in a medium bowl. Add the couscous, salmon, cucumber, and carrot, tossing to coat well.

MAKES 1 SERVING

PER SERVING: 417 calories; 20 g total fat; 3 g saturated fat; 37 g carbohydrate; 7 g fiber; 24 g protein; 47 mg cholesterol; 433 mg sodium

CANNED SALMON offers the same health benefits as fresh (high omega-3 fatty acid levels, which can reduce the risk of heart disease), at a fraction of the cost.

STEAK FAJITA

1 whole grain tortilla (8" to 10" diameter)
1 small onion, cut into wedges
1 cup frozen mixed peppers, thawed
3 ounces cooked, sliced top round steak
½ cup prepared salsa
1 tablespoon reduced-fat sour cream

1. Place the tortilla on a plate. Set aside.

2. Heat a small skillet coated with cooking spray over medium heat. Cook the onion for 5 minutes or until browned. Add the peppers and cook for 3 minutes or until heated through. Place on the tortilla.

3. Heat the steak in the same skillet for 2 minutes or just until heated. Place on top of the pepper mixture.

4. Top with the salsa and sour cream.

MAKES 1 SERVING

PER SERVING: 392 calories; 10 g total fat; 3 g saturated fat; 38 g carbohydrate; 3 g fiber; 33 g protein; 71 mg cholesterol; 679 mg sodium

nutrition notes

BEEF is packed with lots of good-for-you, high-quality protein and nutrients, but if you don’t choose the right cut, it can also provide a hefty dose of artery-clogging saturated fat. Round steaks and roasts (including top round, eye round, bottom round, and round tip), as well as tenderloin, sirloin, and chuck shoulder, are all good picks.

SHRIMP AND GRAPEFRUIT SALAD

2 cups mixed greens
3 ounces peeled and deveined, cooked large shrimp
½ cup jarred grapefruit segments
½ cup grape tomatoes
3 tablespoons low-fat bottled lime or balsamic vinaigrette
1 ounce whole wheat crackers

Place the greens on a plate. Top with the shrimp, grapefruit, and tomatoes. Drizzle with the dressing and serve with the crackers.

MAKES 1 SERVING

PER SERVING: 370 calories; 14 g total fat; 2 g saturated fat; 42 g carbohydrate; 6 g fiber; 23 g protein; 166 mg cholesterol; 689 mg sodium

GRAPEFRUITS are very high in vitamin C, which helps support the immune system and promotes cardiovascular health.

CRAB SALAD SANDWICH

1 can (6 ounces) crabmeat, drained
2 tablespoons low-fat mayonnaise
2 teaspoons lemon juice
½ to 1 teaspoon prepared horseradish
1 rib celery, chopped
4 large lettuce leaves
1 whole wheat pita, cut in half and split open
1 red bell pepper, cut into sticks

Toss together the crabmeat, mayonnaise, lemon juice, horseradish, and celery in a medium bowl. Place the lettuce in the pita halves. Divide the crabmeat mixture between the pitas. Serve with the pepper sticks.

MAKES 2 SERVINGS

PER SERVING: 232 calories; 7 g total fat; 1 g saturated fat; 21 g carbohydrate; 4 g fiber; 22 g protein; 81 mg cholesterol; 594 mg sodium

nutrition notes

ALTHOUGH RED BELL PEPPERS and hot peppers are members of the same family, bell peppers have a lot less capsaicin, the compound that gives peppers their heat. Red peppers are packed with vitamin C (they have even more than oranges) and the potent antioxidant vitamin E.

WHITE BEAN AND BULGUR SALAD

2 tablespoons bulgur
1 tablespoon olive oil
2 tablespoons balsamic vinegar
⅛ teaspoon salt
3 ounces smoked tofu, cut into strips
¼ cup reduced-sodium white beans, rinsed and drained
1 tomato, chopped
1 green bell pepper, chopped
¼ cup chopped basil

1. Prepare the bulgur according to package directions.

2. Whisk together the oil, vinegar, salt, and black pepper to taste in a large bowl. Add the bulgur, tofu, beans, tomato, bell pepper, and basil. Toss to coat well.

MAKES 1 SERVING

PER SERVING: 418 calories; 19 g total fat; 3 g saturated fat; 43 g carbohydrate; 11 g fiber; 20 g protein; 0 mg cholesterol; 609 mg sodium

A STAPLE in the Middle East, bulgur is a whole grain that is extremely high in fiber.

TUNA MELT

1 tablespoon olive oil
1 ½ tablespoons balsamic vinegar
Pinch of black pepper
1 cup shredded lettuce
½ cup chopped red bell pepper
2 tablespoons fat-free plain Greek-style yogurt
3 ounces canned tuna packed in water, drained
2 scallions, chopped
1 slice whole grain bread
1 slice provolone cheese

1. Preheat the broiler.

2. Whisk together the oil, vinegar, and black pepper in a medium bowl. Remove 1 tablespoon to a large bowl.

3. Add the lettuce and bell pepper to the large bowl. Toss to coat.

4. Stir the yogurt into the medium bowl with the remaining vinegar mixture. Stir in the tuna and scallions. Spread onto the bread and top with the cheese. Broil for 3 minutes or until browned. Serve with the lettuce mixture.

MAKES 1 SERVING

PER SERVING: 420 calories; 21 g total fat; 5 g saturated fat; 24 g carbohydrate; 5 g fiber; 32 g protein; 55 mg cholesterol; 583 mg sodium

nutrition notes

LIKE CANNED SALMON, canned tuna is a great, inexpensive source of healthy omega-3 fats. For the highest omega-3 levels, choose albacore tuna packed in water.

TOFU TOMATO SALAD

1 ½ cups mixed greens
3 ounces smoked tofu, cut into ½" cubes
½ cup grape or cherry tomatoes, halved
1 scallion, sliced
2 tablespoons chopped cilantro
2 teaspoons olive oil
2 teaspoons lime juice
4 rye crispbreads

1. Place the greens on a plate.

2. Combine the tofu, tomatoes, scallion, cilantro, oil, and lime juice in a small bowl. Toss to coat well. Place over the greens. Serve with the crispbreads.

MAKES 1 SERVING

PER SERVING: 351 calories; 14 g total fat; 2 g saturated fat; 41 g carbohydrate; 10 g fiber; 17 g protein; 0 mg cholesterol; 328 mg sodium

nutrition notes

CITRUS FRUITS and their juice, including lemons and limes, are high in vitamin C as well as a wide range of nutrients and defensive phytochemicals.

VEGETARIAN STUFFED POTATO

1 medium leftover baked potato
3 tablespoons fat-free milk
½ cup steamed broccoli, chopped
1 carrot, shredded
3 ounces smoked tofu, chopped
2 tablespoons shredded sharp Cheddar cheese

1. Preheat the oven to 350°F. Slice the potato lengthwise in half. Scoop out the pulp and place in a small bowl. Place the skins on a baking sheet.

2. Heat a small skillet coated with cooking spray over medium heat. Add the pulp and milk, mashing with a fork to blend. Cook for 2 minutes. Stir in the broccoli and carrot and cook for 2 minutes or until heated. Remove from the heat and stir in the tofu.

3. Spoon the potato mixture into the skins. Sprinkle with the cheese and bake for 5 minutes or until heated through.

MAKES 1 SERVING

PER SERVING: 394 calories; 10 g total fat; 4 g saturated fat; 55 g carbohydrate; 9 g fiber; 23 g protein; 13 mg cholesterol; 400 mg sodium

BROCCOLI is packed with vitamins C and K, carotenoids, calcium, iron, and potassium, and while broccoli may have a bad rap (it’s unpopular with children and former presidents alike), it’s one of the most nutritious of all common vegetables.

VEGGIE BURGER

1 frozen veggie burger
1 ½ tablespoons reduced-fat mayonnaise
½ whole wheat English muffin
1 cup shredded romaine lettuce
1 tomato, chopped
1 small peach, sliced
1 tablespoon balsamic vinegar
2teaspoons olive oil

1. Prepare the veggie burger according to package directions. Spread the mayonnaise on the muffin and top with the burger.

2. Meanwhile, toss together the lettuce, tomato, peach, vinegar, oil, and salt and pepper to taste in a medium bowl. Serve with the burger.

MAKES 1 SERVING

PER SERVING: 405 calories; 17 g total fat; 2 g saturated fat; 49 g carbohydrate; 13 g fiber; 18 g protein; 0 mg cholesterol; 695 mg sodium

nutrition notes

BY CHOOSING A VEGGIE BURGER instead of a traditional ground beef hamburger, you’re saving tons of calories and fat grams—while still getting the “feel” of eating a burger.

Notes - CHAPTER 5

1 “Green tea,” University of Maryland Medical Center, www.umm.edu/altmed/articles/green-tea-000255.htm (accessed on 9/23/09).

2 K. Diepvens et al, “Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea,” American Journal of Physiology– Regulatory, Intergrative and Comparative Physiology, 292(2007):R77-R85.

3 S. Berube-Parent et al, “Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24 h energy expenditure and fat oxidation in men,” British Journal of Nutrition, 94(2005):432-436.

4 “Whole grains fact sheet,” International Food Information Council, www.ific.org/publications/factsheets/wholegrainsfs.cfm#Finding%20Whole %20Grain%20Foods (accessed on 10/19/09).