NOTE: “Pumpkin seeds” refers to hulled, no-salt-added seeds.
(It should have no more than 3 g saturated fat and at least 6 g fiber.)
Prepare it according to package directions.
Top with 1 tbsp roastedpumpkin seeds.Have akiwifor dessert.
Gently toss with 1 1/4 cupswatermeloncubes and 2 tbsp crumbled feta.
Serve with half a 5- or 6-inch whole-wheat pita stuffed with 1/3 cup hummus.
raw groundbuffalo patty(more flat than round) with coffee/spice mix.
Cook on a hot heavy-bottomed skilled sprayed with vegetable oil, about 4 minutes on each side.
Add 1/4 cup dry barley and stir for 1 minute.
Add 3/4 cup low-sodium chicken broth.
Boil and simmer, covered, for 35 minutes.
Turn off heat and let sit for 5 minutes.
Let sit for 5 minutes to soften.
Simmer 3 minutes, add 1 1/2 tbsp uncooked whole-wheat couscous (surprise: it’s pasta!).
Remove from heat, cover and let sit 5 minutes before serving.
Place heated squash in a small saucepan and stir in half of the barley you cooked previously.
Heat until entire dish is warm, add 1 tsp chopped fresh thyme and salt and pepper to taste.
Serve topped with 1 tbsp toastedpumpkin seedsand salt and pepper to taste.
Trout: Rub a 4- to 5-oz trout fillet with 1 tsp olive oil.
Broil or grill, 6 inches from heat source, about 6 minutes.
Add salt and pepper to taste and season with a spritz of fresh lemon.
Grill alongside the trout: 2 Portabella mushroom caps, brushed with 1 tsp olive oil.
In the last minute of cooking, top each with a total of 2 tsp grated Parmesan.
Roast at 450 until fork-tender, 12 to 15 minutes.
Meanwhile, prepare 3/4 cupwhole-wheat penne or rotiniaccording to package directions, reserving 1/4 cup cooking liquid.
Sprinkle with hot red pepper flakes to taste.
Add more cooking liquid if needed and salt and pepper to taste.
Top with 1 1/2 tbsppumpkinseeds, 1 small apple, chopped, and 1 cupskim milk.
Place in a 100-calorie whole-wheat bun spread with 2 tsp light mayo.
Top with 1/2 avocado, sliced, 2 slices tomato and a slice ofred onion.
Coat with 1/4 cup lowfat plain yogurt mixed with 1 tspcurry powder;marinate 30 to 60 minutes.
Grill or broil 3 to 6 minutes on each side.
Coat with vegetable oil cooking spray and grill alongside chicken kabobs for 10 minutes.
Serve atop remaining barley, warmed and mixed with 1 tbsp chopped cilantro.
Top with 3 tbsp slicedalmonds,1/2 cupgrapesand 1 cupskim milk.
Roll and heat until cheese melts.
Toss with 1 tsp each lime juice and olive oil.
Spray fish with cooking spray and bake in a 500 oven for about 8 minutes.
Add 2 medium eggs, lightly beaten.
Stir 2 minutes, or until set.
Place in a warmed 100-calorie whole-grain tortilla or wrap.
Serve with cafe au lait: 1 cup each hotfat-free milkandbrewed coffee.
Serve with 1 cupskim milk.
Roast 1/3 cuppumpkin seedsin a 350 oven about 4 minutes, watching carefully that they don’t burn.
Add water to thin if necessary.
Cook 3/4 cup drywhole-wheat penne or rotinipasta according to package directions.
Broil 3 to 4 minutes.
Combine 2 tbsp of the pesto with hot pasta and place shrimp on top.
Serve with a mixed green salad with 60 calories of a dressing of your choice.
Serve with 1 cupwatermelon.
