1.

Herbed Cheese & Tomato Sandwich Ingredients 6 ounces low-fat cottage cheese 1 garlic clove, minced 2 tablespoons chopped fresh chives Dash of salt and pepper 1 whole-grain bagel 4 slices tomato 1 orange

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange. 2. BBQ Baja Burger Ingredients 1 vegetarian burger 1 whole wheat bun 1 tablespoon BBQ sauce 1/4 avocado, thinly sliced 1/4 cup bean sprouts 4-ounce pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

3. Spicy Bean and Guacamole Burritos Ingredients 1/2 cup canned low-fat refried beans 1/4 cup salsa 3 tablespoons prepared guacamole 1 cup shredded romaine lettuce 2 small (6-inch) whole-grain tortillas 1 cup red grapes

Make It Stir together beans and salsa. Microwave for 1 to 2 minutes. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up. Serve with grapes on the side. 4. Penne with Roasted Red Pepper Marinara Makes: 6 servings View Nutrition Facts INGREDIENTS 12ounces whole-wheat penne pasta 3tablespoons olive oil 1 1/2cups finely diced onion 3garlic cloves, minced

126 ounce can low-sodium crushed tomatoes 27 ounce jars roasted red peppers, drained, rinsed and chopped 1teaspoon finely chopped oregano (or 1/2 teaspoon dried) 1sprig fresh rosemary (or 1/4 teaspoon dried) 3/4teaspoon salt 1/4teaspoon black pepper 1/2cup lightly packed basil leaves, plus more for garnish 1/2ounce finely grated Parmigiano-Reggiano (about 6 tablespoons) DIRECTIONS 1. Cook pasta according to package directions; drain. 2. As pasta water comes to a boil, heat oil in a large heavy saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent and softened, 6 to 7 minutes. Add garlic and cook 1 minute more, stirring occasionally. Add tomatoes, peppers, oregano, rosemary, salt and pepper; bring to a boil, reduce heat and simmer until sauce is reduced slightly, about 15 minutes. 3. Remove sauce from heat, remove rosemary sprig (if using) and stir in basil.Transfer to a food processor and puree, leaving a few chunks if desired. Top pasta with sauce and ParmigianoReggiano and garnish with basil. 5. Peppercorn-Crusted Steak with Baked Parsnip Fries Makes: 6 servings INGREDIENTS

1 1/2pounds parsnips, cut into 4-by-1/2-inch batons 2tablespoons olive oil 1 1/4teaspoons salt 1tablespoon plus 1/4 teaspoon coarsely ground black pepper 2tablespoons finely chopped parsley 65 ounces center-cut filet mignon steaks (about 1 1/4 inches thick), patted dry 2tablespoons canola oil DIRECTIONS 1. Preheat the oven to 425 degrees . Toss parsnips with olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Arrange on a rimmed baking sheet lined with foil and roast until underside is charred, about 20 minutes. Stir to flip, and roast 10 minutes more. Remove from oven and toss with parsley. 2. While parsnips are roasting, sprinkle steaks with remaining salt and pepper. Heat a large heavy skillet over medium-high heat for 2 to 3 minutes. Add canola oil and heat for 30 seconds. Add steaks and sear until a crust forms, about 4 minutes. Flip steaks and cook 3 minutes more for medium-rare or 4 minutes more for medium; let rest 3 to 4 minutes and serve with fries. 6. Caramelized Onion, Arugula and Goat Cheese Omelets Makes: 6 servings INGREDIENTS

12eggs 6egg whites 2tablespoons olive oil 1large onion, thinly sliced 1teaspoon salt

1teaspoon black pepper 10tablespoons water Nonstick cooking spray 6cups baby arugula, plus more for garnish 4ounces softened goat cheese, crumbled DIRECTIONS 1. Gently beat eggs and egg whites together in a medium bowl. Heat oil in a 10-inch nonstick skillet over medium-high heat. Add onion and 1/4 teaspoon each salt and pepper and cook, stirring occasionally, until edges begin to brown, about 10 minutes. 2. Reduce heat to medium low and cook onion 20 minutes more, or until golden and tender, adding 2 tablespoons water every 5 minutes and stirring occasionally. Transfer onion to a bowl, wipe skillet clean and raise heat to medium. Mist withcooking spray, add arugula and cook, stirring, until slightly wilted, 1 to 2 minutes. Transfer to a plate. 3. Wipe skillet clean and mist with cooking spray; heat over medium heat. Add 1/6 of the egg mixture. Cook 15 seconds, stir with a silicon spatula, then swirl to evenly recoat pan. Cook until just set and no longer wet, about 2 minutes. 4. Sprinkle omelet with 1/8 teaspoon each salt and pepper. Arrange 2 tablespoons caramelized onions, 1/4 cup wilted arugula and 2 tablespoons goat cheese down center of omelet. Gently fold omelet into thirds over filling and slide onto a plate. Garnish with fresh arugula. Repeat with remaining ingredients. 7.Butternut Squash and Sage Risotto Rated : Not yet rated Comment Makes: 6 servings View Nutrition Facts INGREDIENTS

4 1/2cups low-sodium chicken broth 3tablespoons olive oil 12sage leaves, plus 1 teaspoon thinly sliced sage 2cups finely diced butternut squash 1cup finely diced onion 1cup Arborio rice 1/2teaspoon salt 1ounce finely grated Parmigiano-Reggiano (about 3/4 cup) DIRECTIONS 1. Bring broth to a boil in a small saucepan; reduce heat to low and cover to keep warm. 2. Heat oil in a small skillet over medium-high heat. Add sage leaves and cook until crisp and slightly shriveled, about 30 seconds. Using a slotted spoon,transfer to a plate lined with paper towels to drain, reserving oil. 3. Transfer 1 tablespoon sage oil to a large heavy saucepan and heat over medium-high heat. Add squash and cook, stirring occasionally, until slightly softened and browned, 5 to 6 minutes; transfer to a plate. Add remaining sage oil, reduce heat to medium, add onion and cook, stirring, until translucent, 6 to 7 minutes. 4. Add rice and cook, stirring constantly, until glossy, 2 to 3 minutes. Add 1/2 cup broth and simmer, stirring constantly, until absorbed. Continue adding broth 1/2 cup at a time, stirring constantly, until absorbed, about 18 minutes. 5. Add squash, sliced sage, salt and Parmigiano-Reggiano and cook, stirring, 1 minute. Top with crispy sage leaves.

8. Maple-Mustard Salmon with Brussels Sprout Salad Makes: 6 servings View Nutrition Facts INGREDIENTS 12 pound whole side of salmon, skin on 1/2cup plus 1 teaspoon whole-grain Dijon mustard 2tablespoons plus 1 teaspoon maple syrup 1/2teaspoon black pepper 3/4pound brussels sprouts, trimmed 4tablespoons olive oil 3tablespoons fresh lemon juice 1/4teaspoon salt 1/4cup lightly toasted walnuts or hazelnuts, roughly chopped DIRECTIONS 1. Preheat the oven to 400 degrees . Place salmon skin side down on a rimmed baking sheet lined with foil. Combine 1/2 cup mustard, 2 tablespoons maple syrup and 1/4 teaspoon pepper and spread evenly over top of salmon. Bake until just opaque in the center, 20 to 22 minutes. Carefully separate salmon from skin, discard skin and cut salmon into 6 pieces. 2. While salmon is roasting, thinly slice brussels sprouts or shred in a food processor or with a box grater; transfer to a large bowl. Whisk together oil, lemon juice, salt, and remaining mustard, maple syrup and pepper. Toss brussels sprouts with dressing and nuts and serve with salmon. Meatball Sandwich Ingredients 4 meatballs 1 whole-grain hotdog bun 2 tablespoons spaghetti sauce 1/2 cup sliced green pepper 2 tablespoons grated Parmesan cheese 1 medium orange

Make It Warm meatballs in microwave. Place on bun with sauce and peppers, and sprinkle with cheese. Warm sandwich in microwave for 20 to 30 seconds. Serve orange slices on the side. Tuna Salad 2 1/2 6-ounce cans light tuna in water 2 tablespoons olive oil 1 teaspoon dried chili flakes, crushed 2 finely chopped scallions 1 small red onion, finely chopped 2 tablespoons capers 1 celery rib, finely chopped 30 cherry tomatoes, halved

2 teaspoons finely chopped fresh Italian flat-leaf parsley 8 slices thick-cut wheat bread 6-8 lettuce leaves for garnish 1. In a small bowl, whisk together ingredients for dressing; set aside. Drain water from tuna. In a large bowl, toss tuna with remaining ingredients, except parsley. 2. Before serving, pour dressing over tuna and mix gently; sprinkle with parsley. Spread tuna on 4 slices of bread. Top with lettuce leaves and another slice of bread. Nutrition facts per serving: 481 calories, 34g protein, 41g carbohydrate, 21g fat (3g saturated), 7g fiber 10. Turkey with Cranberry Sauce Gordon Ramsay is the star of Hell's Kitchen on Fox and owner of 12 restaurants, including Gordon Ramsay at The London in New York City. Instead of the usual turkey with mayo, Ramsay has paired this deli staple with a zestier condiment: cranberry sauce. Start to finish: 5 minutes Makes: 4 servings

Olive oil 8 slices sourdough bread Rock salt to taste 4 thyme leaves 4-8 tablespoons cranberry sauce 12 ounces turkey, thinly sliced Black pepper to taste 4 large basil leaves Grainy mustard to taste 1. Drizzle olive oil on 4 slices of bread, season with rock salt, and place 1 thyme leaf on each. In a toaster oven, lightly toast all 8 pieces of bread and let cool slightly. Spread cranberry sauce on 4 pieces of bread (1 to 2 tablespoons per slice); to each, add 3 ounces of turkey, black pepper, and 1 basil leaf. Spread mustard on the 4 remaining slices of bread and place on top of sandwich bottoms. Nutrition facts per serving: 330 calories, 32g protein, 37g carbohydrate, 5g fat (1g saturated), 2g fiber 11.Turkey with Cranberry Sauce Gordon Ramsay is the star of Hell's Kitchen on Fox and owner of 12 restaurants, including Gordon Ramsay at The London in New York City. Instead of the usual turkey with mayo, Ramsay has paired this deli staple with a zestier condiment: cranberry sauce. Start to finish: 5 minutes Makes: 4 servings

Olive oil 8 slices sourdough bread Rock salt to taste 4 thyme leaves 4-8 tablespoons cranberry sauce 12 ounces turkey, thinly sliced Black pepper to taste

4 large basil leaves Grainy mustard to taste 1. Drizzle olive oil on 4 slices of bread, season with rock salt, and place 1 thyme leaf on each. In a toaster oven, lightly toast all 8 pieces of bread and let cool slightly. Spread cranberry sauce on 4 pieces of bread (1 to 2 tablespoons per slice); to each, add 3 ounces of turkey, black pepper, and 1 basil leaf. Spread mustard on the 4 remaining slices of bread and place on top of sandwich bottoms. Nutrition facts per serving: 330 calories, 32g protein, 37g carbohydrate, 5g fat (1g saturated), 2g fiber

12. Chicken Breast with Roasted Red Peppers, Mozzarella, and Pesto Tom Colicchio is the head judge on Bravo's Top Chef and owner of seven restaurants, including 'wichcraft in New York City, which specializes in sandwiches. With this recipe, Colicchio makes a chicken sandwich anything but boring. Start to finish: 45 minutes Makes: 4 servings 8 cups water 2 sprigs fresh thyme 2 sprigs fresh rosemary Salt and freshly ground black pepper to taste 1 pound skinless, boneless chicken breast 2 tablespoons extra virgin olive oil 4-6 leaves fresh basil 8 slices rustic country bread, preferably 100 percent whole grain 1/4 cup pesto (Colicchio makes his own, but store-bought works fine) 8 ounces fresh mozzarella or buffalo mozzarella, evenly sliced 2 red bell peppers (you can also use 1 jar of store-bought roasted red peppers) 1 teaspoon chopped garlic 1 teaspoon chopped fresh rosemary 2 tablespoons extra virgin olive oil Salt and pepper to taste 1. Fill a large pot about two-thirds full of water. Bring to a gentle simmer and add thyme, rosemary, salt, and pepper. Place the chicken in the poaching liquid and simmer until cooked through (about 160 degrees F. on a meat thermometer). Letthe chicken cool in the liquid, then remove and slice about 1/4 inch thick. Brush chicken slices with olive oil and top with basil leaves. 2. While the chicken is cooling, char the whole red peppers over an open flame on a grill. The skin should be black but not brittle. Place charred peppers in a bowl and cover with plastic wrap. Once they've cooled slightly, remove the skin, seeds, and stem. Slice peppers into strips about 1/4 inch thick and place in a bowl. Mix with the garlic, rosemary, and olive oil and season with salt and pepper. (Or use 1 jar store-bought roasted peppers.) 3. Place 4 slices of bread on a cutting board. Layer the chicken slices evenly over each; spread with 1 tablespoon pesto. On the remaining 4 pieces of bread, place the roasted pepper strips and sliced mozzarella. Toast all 8 slices of bread in a toaster oven until the cheese is melted and starting to bubble. Remove and top chicken and pesto bread slices with the bread holding the pepper strips and mozzarella. Cut each sandwich in half.

Nutrition facts per serving: 609 calories, 44g protein, 36g carbohydrate, 31g fat (13g saturated), 3g fiber NOTE: For a lower-fat version, use part-skim mozzarella and 1/2 tablespoon pesto per sandwich. You'll save 7g fat and 7g saturated fat.

13. Hummus and Roasted Veggie Pizza Ingredients 1 soft tortilla shell Handful of your favorite veggies (try spinach, tomatoes, and zucchini) Hummus 1 tablespoon olive oil 1 garlic clove, minced Salt and pepper, to taste Crumbled goat cheese Directions 1. Roast veggies for about 20 minutes at 350F with the olive oil, garlic, salt, and pepper. 2. Top your favorite type of tortilla with hummus (store-bought or homemade), add the roasted veggies and some goat cheese, then bake for 10 minutes at 350F. 3. Slice and enjoy! 14. Quinoa Edamame Salad Ingredients 1/4 cup dry quinoa 1 cup shelled edamame 8-10 grape tomatoes, sliced in half 1/3 cup chopped onion 2-3 tablespoons vegetable broth For the dressing 2 lemons, squeezed 2 teaspoons Dijon mustard 1 teaspoon agave nectar Sprinkle of cumin or black pepper Directions 1. Cook quinoa in a pot with about 1 cup water until it becomes like rice. 2. In a heated pan, pour the vegetable broth and simmer. Add onions, tomatoes, and edamame. Transfer quinoa to heated pan and stir-fry. 3. Add dressing on top and serve. Makes one hearty meal or two smaller portions.

15. 5-Minute Turkey, Avocado, and Hummus Wrap Ingredients 1 whole wheat tortilla 2-3 tablespoons red pepper hummus 3 slices low-sodium deli turkey 1/4 avocado, sliced Pickle slices Directions Spread tortilla with hummus, then layer on turkey, avocado, and pickle slices. Roll, then slice. Makes 1 wrap.

16. Turkey Chili Taco Soup Ingredients 1 1/3 pounds 99 percent lean ground turkey 1 medium onion, chopped 1 bell pepper, chopped 10 ounces RO*TEL Tomatoes and Green Chilies 15 ounces canned or frozen corn, thawed and drained 15 ounces kidney beans, drained 8 ounces tomato sauce 16 ounces fat-free refried beans 1 packet reduced sodium taco seasoning 2 1/2 cups fat-free low-sodium chicken broth Directions 1. In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook for 2-3 minutes. 2. Add tomatoes, corn, kidney beans, tomato sauce, refried beans, taco seasoning, and chicken broth. Bring to a boil and simmer for 10-15 minutes. 3. Optional: Serve with a few baked tortilla chips and your favorite toppings such as low-fat sour cream, jalapenos, reduced-fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers for individual portions for future meals. Serves 9 with a serving size of 1 1/4 cups.

16. Sweet Tuna Salad Ingredients 1 can tuna in water, drained 3-4 tablespoon sweet relish 2 tablespoon plain Greek yogurt 1 tablespoon honey mustard Salt and pepper Optional add-ins: onions, baby carrots, cucumbers, celery, corn, dried cranberries, or chopped grapes Directions Combine all ingredients in a bowl, mix together and enjoy on top of a bed of lettuce, in a sandwich or pita, or scooped up with your favorite whole-grain crackers. 17. Pasta 'n' Peas Ingredients 2 ounces whole wheat rotini or penne 2 teaspoons olive oil 2-3 cloves garlic, minced 1/2 cup frozen peas 1 tablespoon Parmesan cheese Directions 1. Cook pasta according to package directions. 2. While pasta is cooking, heat oil over medium heat. 3. Add garlic to oil and cook until garlic is translucent, being careful not to burn it (lower the heat if needed). 4. Add the peas and cook until heated through. 5. Drain the pasta when it's done cooking, then add it to the peas and garlic. Toss to coat and serve. Cheesy Chicken Wrap Ingredients

1 spinach tortilla 1 Laughing Cow Sun Dried Tomato cheese wedge Sliced deli meat (for an extra kick try Boar's Head CajunChicken) Tomato slices Fresh spinach leaves Any other fresh vegetables Directions 1. Spread the Laughing Cow cheese wedge all over the tortilla. 2. Layer fresh spinach leaves on tortilla. 3. On one end, layer the deli meat, along with fresh vegetables. 4. Roll up starting with the end with meat and vegetables. 5. Slice in half and serve. Kicka** Kale Salad Ingredients 2 cups kale, washed and roughly chopped 1/4 cup garbanzo beans, rinsed and drained 1/4 cup avocado, chopped 1 handful alfalfa sprouts or pea shoots 1 carrot, chopped 1 Persian cucumber, chopped 1/2 red pepper, chopped 2 tablespoons sunflower seeds or chopped walnuts Optional: 1/2 apple, chopped, 4 ounces grilled chicken or sliced turkey 2 tablespoons dressing Dressing Ingredients 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 teaspoon mustard 1/2 lemon, juiced Salt and pepper, to taste 18. Mexican Cauliflower "Rice" Bowl Ingredients 1 head cauliflower 1/2 red pepper 1/2 cup black beans 1/2 cup pineapple, cubed 1/4 cup red onion 1/2 avocado, cubed 1 carrot, diced Cilantro Salsa Cumin, cinnamon, red pepper flakes, salt, and pepper to taste Directions 1. Cut cauliflower and red pepper into pieces and place in a food processor or blender. Pulse the pieces until they are the size and consistency of rice. 2. Transfer "rice" to a medium bowl. Top with remaining ingredients and sprinkle with cumin, cinnamon, red pepper flakes, and salt and pepper. 19. Southwest Chicken Quinoa Ingredients

1 tablespoon olive oil 1/2 green pepper, chopped 1/2 onion, chopped 1 pound chicken, cooked and diced 1 teaspoon cumin 1 teaspoon chili powder 1/4 teaspoon pepper 1/8 teaspoon salt 3 cups quinoa, cooked 1 cup low fat plain Greek yogurt 1/2 cup cilantro Salsa Directions 1. Saut vegetables in olive oil until tender. 2. Add the spices and chicken to the vegetable mixture and cook for 2 minutes. 3. Combine quinoa and the vegetable mixture, then stir inGreek yogurt. 4. Last, stir in cilantro and top with salsa. 20. Greek Chopped Pita Salad Ingredients 2 cups romaine lettuce 2 tablespoons crumbled feta cheese 1/2 cup canned garbanzo beans, rinsed and drained 1/2 cup cucumber, sliced 1 whole wheat pita, chopped 2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.