Del.icio.us
Digg
Reddit
Facebook
StumbleUpon
Triple Tomato Bruschetta
Served with gourmet green salad, 3/4 cup seedless grapes, and herbal iced tea.
Cooked tomatoes are rich in lycopene, which has been shown to lower the risk of prostate, breast, and digestive-tract cancers. The spinach in the salad has folate, which promotes a healthy heart. Finishing the meal with grapes provides antioxidants that increase HDL (good cholesterol) and flavonoids that lower the risk of heart attack or stroke.
You Will Need
3-4 thin slices whole wheat Italian bread (total 1 1/2 oz)
2 pieces sun-dried tomatoes in oil, well-drained
1/4 cup diced tomato
2 tablespoons thick tomato-based pasta sauce
What to Do
1. Toast Italian bread until crisp.
2. Slice drained, sun-dried tomatoes into thin slivers. Combine with diced tomato and tomato sauce. Spoon onto bread slices.
Serves: 1
Per serving: 140 calories, 2 g fat, 0 g sat fat, 0 mg cholesterol, 410 mg sodium, 27 g carbohydrate, 5 g fiber, 6 g protein
GOURMET GREEN SALAD
You Will Need
2 cups lettuce, spinach, or mixed greens
1/4 cup chickpeas
1 oz sliced turkey breast, cut into slivers
1 teaspoon olive oil
2 teaspoons lemon juice
Salt and pepper to taste
Sprinkle of flaxseeds
What to Do
1. Toss together lettuce, chickpeas, and turkey.
2. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss again. Sprinkle with flaxseeds.
Serves: 1
Per serving: 160 calories, 6 g fat, 0.5 g sat fat, 10 mg cholesterol, 510 mg sodium, 19 g carbohydrate, 5 g fiber, 9 g protein
For meal: (Triple tomato bruschetta served with gourmet green salad, and 3/4 cup seedless grapes) 350 calories, 9 g fat, 1.5 g sat fat, 10 mg cholesterol, 920 mg sodium, 60 g carbohydrate, 10 g fiber, 15 g protein
Created by Mindy Hermann, R.D.
Waldorf Chicken Salad
Served with a bed of greens, a medium whole grain roll, and sparkling water with a squeeze of lime.
The walnuts and flaxseeds add omega-3 fatty acids to this chicken salad. Omega-3 fatty acids are beneficial to the heart and have also been shown to improve mood.
You Will Need
2 ounces grilled chicken breast, cubed
1/2 tart apple, diced
1 tablespoon chopped walnuts
2 tablespoons nonfat plain yogurt
1 teaspoon Dijon mustard
2 cups looseleaf lettuce, mesclun, or mixed greens
1 tablespoon flaxseeds
What to Do
Mix together chicken, apple, nuts, yogurt and mustard until well blended. Place on a bed of lettuce and sprinkle with flaxseeds.
Serves: 1
Per serving: 260 calories, 11 g fat, 1 g sat fat, 50 mg cholesterol, 200 mg sodium, 20 g carbohydrate, 5 g fiber, 24 g protein
For meal: (Waldorf chicken salad, bed of greens, and a medium whole grain roll) 360 calories, 13 g fat, 1.5 g sat fat, 50 mg cholesterol, 370 mg sodium, 38 g carbohydrate, 8 g fiber, 27 g protein
Created by Mindy Hermann, R.D.
Advertisement 
Your Comments
See all
...