1 can Tuna Fish in water

1 Avocado, sliced
1 Carrot, small finely chopped
½ Red Pepper, chopped
½ Yellow Pepper, chopped
1 ½ tablespoon Lemon Juice
Salt and Pepper

Peel and cut avocado into wedges. Chop red and yellow peppers

Drain tuna from water well. In a medium bowl, mix tuna, carrots and colored peppers. Season with lemon juice, salt and pepper.

Add avocado wedges on top. Serve immediately.

½ bunch Romaine lettuce
2 teaspoons dried and ground Basil
½ bunch fresh, chopped Coriander
2 tsp Olive Oil
Salt and Pepper
4 tbsp Vinegar
½ head Lettuce

Cut lettuces into bite sized pieces
In a large bowl mix lettuces and coriander.
Mix vinegar, basil, oil, salt and pepper to taste. Add to salad and  mix well.

1/2 cup one percent milk
1/2 cup nonfat plain yogurt
1 cup unsweetened frozen peaches
1 tablespoon honey, plus more to taste
1/4 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
Pinch ground nutmeg or a couple of grates of fresh nutmeg
Pinch ground ginger or a couple of grates of fresh ginger Put all ingredients into a blender and blend until smooth.

Serves: 4 For the salsa:

4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved

1/2 small red onion, finely chopped

1 jalapeno chili pepper, seeded and diced

2 tablespoons chopped fresh cilantro

1/4 cup fresh lime juice

1/2 avocado

For the chicken:

1/2 cup non-fat, plain yogurt

1/2 small red onion

1/4 cup fresh lime juice

1/4 cup fresh cilantro

4 boneless, skinless chicken breasts, about 4 to 6 ounces each

salt to taste

freshly ground black pepper

Cooking Instructions

For the salsa:

1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.

(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:

1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

This salad recipe is great side dish for any BBQ. 

3 ripe Avocados

1 Lemon

Tabasco to taste

Extra-virgin olive oil, for drizzling

2 small plum tomatoes, seeded and chopped

2 scallions, chopped

1 small can of sweet corn

1 small bunch of cilantro, finely chopped

6 chives, chopped

Coarse salt and pepper to taste

Cut around the pit of each avocado. Twist the avocados and separate them. Remove the pit. Using a large spoon, scoop out each avocado half and arrange them on a plate. Dress the avocados with lemon juice, a few drops of hot sauce and a drizzle of extra-virgin olive oil. Combine the tomatoes, scallions, corn chives, cilantro and season with salt and pepper. Fill the avocados with tomato mixture and serve.

1 (16 ounce) can vegetarian refried beans

1 (16 ounce) can sweet potatoes, mashed

3/4 cup shredded Monterey jack cheese

3 tablespoons minced onions

2 mild jalapeno chiles, seeded and minced

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/16 teaspoon ground cinnamon (pinch)

24 small white corn tortillas (approximately 6 to 7 inches across)

Combine refried beans, mashed sweet potatoes, shredded cheese, minced onion, minced chiles and spices and mix well.

Heat tortillas one at a time very briefly (just a few seconds or so) in frying pan with no oil to soften and then move to a basket or tortilla keeper lined with a damp towel to keep soft until you are ready to use.

Place a large Tablespoon or so (when rolled up, each one is about 1 inch wide) of mixture in center of each small tortilla (Filling should not come too close to the ends, or it will fall out).

Roll up tortilla around bean/sweet potato mixture and secure with a wooden toothpick.

Fry in Canola oil one or two at a time for 3 to 5 minutes each until golden brown and crisp.

Drain on paper toweling for a few moments before serving.

Serve with your favorite salsa and sour cream or guacamole.

These can be frozen and reheated on a baking sheet in 350 degree oven for 10-15 minutes.

2 medium zucchini, chopped (about 1-3/4 cups)
1/4 cup chopped red onion
1/4 cup rice vinegar
1/2 tbsp. sugar
1/4 tsp. celery seed
1/4 tsp. salt

Combine all ingredients in a medium microwave-safe bowl and stir well. Microwave on HIGH for 2 minutes, stirring once or twice. Cover and chill at least 30 minutes. Serve on grilled hot dogs. Can be refrigerated up to 3 days.

Prep time: 10 minutes, Cook time: 2 minutes  Chill time: at least 30 minutes Makes about 1 cup.

Nutrition Per Serving: (based on a 2-tbsp. serving): 5 calories, 0 g protein, 0 g total fat (0 g sat.), 1 g carbohydrate, 0 g fiber, 1 g sugar, 0 mg cholesterol, 75 mg sodium, <1 point

1 medium onion, chopped
3/4 cup each: diced zucchini, yellow squash and tomatoes
1/2 cup corn
1 (4-oz.) can Diced Green Chiles
1 (2.25-oz.) can sliced ripe olives, drained
2 tsp.  Mexican Seasoning
2 (14-oz.) cans  Red or Green Enchilada Sauce
1 (14.6-oz.) package  Corn Tortillas
1 (8-oz.) bag shredded reduced-fat Mexican blend cheese, divided
Light sour cream, sliced green onions, chopped fresh cilantro (optional)

Spray a large nonstick skillet liberally with nonstick cooking spray and place over medium heat. Add onion; cook, stirring frequently, for 10 minutes. Stir in zucchini, squash, tomatoes, corn, chiles, olives and seasoning; cook for 5 minutes more.

Preheat oven to 375°F and cover the bottom of a 13-by-9-inch baking dish with enchilada sauce. Place tortillas on a plate and cover with a damp paper towel. Microwave on HIGH for 1 minute to soften. Dip each tortilla in enchilada sauce and spoon about 1/3 cup vegetables and 1 tbsp. cheese inside of each. Roll up and place seam side down in baking dish. Tent loosely with foil and bake for 30 minutes. Remove foil and sprinkle with remaining cheese; bake for 10 minutes more.

Serve with sour cream, green onions and cilantro.

Nutrition Per Serving: (based on 1 enchilada): 240 calories, 11 g protein, 12 g total fat (5 g sat., 0 g trans), 27 g carbohydrate, 3 g fiber, 2 g sugar, 30 mg cholesterol, 400 mg sodium, 5 points

1 tsp. ground cumin
1/2 tsp. each: ground ginger and turmeric
1/4 tsp. ground allspice
2/3 cup Vegetable Stock
1/2 tsp. salt
1 (16-oz.) can garbanzo beans, rinsed and drained
4 large carrots, peeled and sliced 1/4-inch thick (about 3-1/2 cups)
1 large onion, coarsely chopped
1 large russet potato, cut into small cubes
1/2 cup golden raisins

Heat a large heavy saucepan with a tight-fitting lid over medium heat. Add cumin, ginger, turmeric and allspice; cook for 2 minutes, stirring constantly, until spices are fragrant. Stir in stock and salt, then stir in remaining ingredients and bring to a boil. Reduce heat and simmer, covered, for 30 to 35 minutes or until vegetables are tender.

Prep time: 15 minutes, Cook time: 32 to 37 minutes  Makes 6 to 8 servings.

Nutrition Per Serving: (based on 7): 160 calories, 5 g protein, 1 g total fat (0 g sat., 0 g trans), 35 g carbohydrate, 5 g fiber, 8 g sugar, 0 mg cholesterol, 420 mg sodium, 2.4 points

3 medium zucchini

3 tbsp. butter

1 tbsp. lemon juice

2 tsp. garlic salt

1 cup shaved Parmigiano-Reggiano cheese

Preheat oven to 400?F. Cut zucchini in half lengthwise; place cut side up in a shallow baking dish. In a small saucepan, melt together butter, lemon juice and garlic salt; brush over zucchini. Sprinkle cheese over the top. Reduce oven temperature to 300?F; bake for 15 to 20 minutes or until zucchini is crisp tender. Enjoy with fresh pasta and a bold red wine.

Prep time: 5 minutes

Cook time: 15 to 20 minutes

Nutrition Per Serving: 120 calories, 6 g protein, 10 g total fat (6 g sat., 0 g trans), 1 g carbohydrate, 0 g fiber, 0 g sugar, 30 mg cholesterol, 650 mg sodium