Health friendly recipes

Couscous salad
Couscous takes minutes to prepare and this combination of cranberries, snow peas, and peanuts makes this recipe a wonderful choice.

1 tsp. minced garlic, divided
4 tbsp. lemon juice, divided
2 ½ cups canned, fat-free chicken broth
1 ½ cups couscous
1/3 cup chopped fresh parsley
1 (10-ounce) package snow peas, cooked crisp tender according to directions
5 green onions (scallions), chopped
½ cup peanuts
½ cup dried cherries
2 tbsp. olive oil
Dash of hot pepper sauce

In a pot coated with nonstick cooking spray, sauté ½ tsp. garlic and add 1 tbsp. lemon juice and chicken broth. Bring to a full boil and add couscous, cover pot and remove from heat. Let sit for 5 minutes, fluff with a fork and add parsley. Set aside to cool. When cool, add snow peas, green onions, peanuts and cherries. For dressing, mix together remaining ½ tsp. minced garlic and 3 tbsp. lemon juice, oil and hot sauce. Toss the dressing with the couscous mixture.

Makes 8-10 servings

Nutrition per serving:
Calories 204, Protein (g) 7, Carbohydrate (g) 30, Fat (g) 7, Calories from Fat (%) 29, Saturated Fat (g)1, Dietary Fiber (g) 4, Cholesterol (mg) 0, Sodium (mg) 162, Diabetic Exchanges: 1.5 starch; 0.5 fruit; 1 fat

Sweet and Sour Broccoli Salad
This salad will receive rave reviews.

4 cups broccoli florets, cut in small pieces
½ cup chopped green
onions (scallions)
2 cups red or green grapes, or combination
1 head red tip lettuce, torn into pieces
1 tbsp. margarine
¼ cup slivered almonds
½ cup red wine vinegar
¼ cup sugar
2 tbsp. reduced-sodium soy sauce
1 tbsp. olive oil

In a large bowl, combine the broccoli, green onions, grapes, and lettuce; set aside. In a small skillet coated with nonstick cooking spray, melt the margarine. Add the almonds and sauté until light brown; set aside. In a small bowl, whisk together the red wine vinegar, sugar, soy sauce, and olive oil. Pour over the broccoli mixture and toss. Stir in the browned almonds.

Makes 6 servings

Nutrition per serving:
Calories 165, Protein (g) 4, Carbohydrate (g) 23, Fat (g) 8, Calories from Fat (%) 39, Saturated Fat (g) 1, Dietary Fiber (g) 3, Cholesterol (mg) 0, Sodium (mg) 242, Diabetic Exchanges: 0.5 fruit, 1 vegetable, 0.5 other carb., 1.5 fat

Simply Salmon Pasta
An elegant blend of ingredients and flavors. Salmon contains lots of omega-3 fatty acids, thus this dish is a great source of omegas, iron, calcium and vitamin C.

1 (9-ounce) package spinach tortellini
1 (12-ounce) package bow tie pasta
8 ounces salmon filets
Salt and pepper to taste
¼ tsp. sugar
1 cup canned fat-free chicken broth
2/3 cup evaporated skimmed milk
1 cup sugar snap peas
½ cup chopped green onions (scallions)
1 tsp. dried dill weed leaves
1/3 cup grated Parmesan cheese

In a large pot of boiling water, add the spinach tortellini and cook for about 10 minutes.

To the same pot, add the bow tie pasta and continue cooking until pasta is done. Drain and set aside. Season the salmon with salt and pepper and sugar. In a skillet coated with nonstick cooking spray, cook the salmon, skin side down, over medium-high heat. Turn to other side and cook until done.

Remove skin, cut meat into chunks, and set aside. In the same skillet, add chicken broth and evaporated milk. Bring to a boil, reduce heat, and simmer until liquid reduces, about 7 minutes. Add the peas and green onions, cooking several minutes or until peas are crisp tender. Add the cooked pasta, dill, and cheese, tossing carefully. Gently toss in the salmon.

Makes 6 to 8 servings

Nutrition per serving:
Calories 298, Protein (g) 18, Carbohydrate (g) 43, Fat (g) 5, Calories from Fat (%) 16, Saturated Fat (g) 2, Dietary Fiber (g) 2, Cholesterol (mg) 60, Sodium (mg) 269, Diabetic Exchanges: 1 very lean meat, 3 starch