Say hello to summer! With the start of a new season underway, you may have recommitted to some of your health goals, from increasing physical activity levels to losing a bit of weight to adopting a more nutritious eating plan. If so, you’ve come to the right place! Whether you’re looking for hearty beef recipes to up your protein intake and help keep you fueled for the long, sunny days or you prefer fresh and vibrant veggies and summery salads take center stage, there’s something here to get your mouth watering. Feeling inspired by our fiber quiz (page 10) and looking for the health benefits that increasing levels of this nutrient in your diet can bring? We’ve got you covered there, too, with our collection of delectable, high-fiber dishes!
Here’s to a fun and healthful summer!
OUR RECIPES
Like everyone, you’re busy—and we keep that in mind when we select recipes. Many of them can be prepared in 30 minutes or less. Others require short preparation times followed by long cooking times. We’ve also included symbols to help you more easily find those recipes especially high in fiber, low in fat, carbohydrates and sodium.
Niçoise Salad
4 SERVINGS | 1½ CUPS
CAL 228 | FAT 7G | SAT FAT 1G | PROTEIN 24G | CARBS 19G | CHOL 38MG | FIBER 4G | SODIUM 439MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 3 MEAT
4 small new potatoes, unpeeled, boiled and thinly sliced (1½ cups)
2 cups green beans, trimmed, cut into bite-size pieces and steamed
1 cup grape tomatoes, halved lengthwise
2 cans (5 ounces each) albacore tuna in water, drained and flaked
1 hard-cooked egg white, finely chopped
1½ tablespoons olive oil
4 teaspoons white wine vinegar
2-3 tablespoons vegetable or chicken broth
8 small Niçoise olives, pitted and finely chopped
¼ teaspoon black pepper
2 tablespoons chopped Italian parsley
1. Arrange potatoes, green beans, tomatoes and tuna in large salad bowl. Sprinkle egg white over all.
2. Whisk together oil, vinegar, broth, olives, pepper and parsley in small bowl. Drizzle over salad.
Note: Niçoise, which is shortened from à la niçoise, means “as prepared in Nice,” the city on the French Riviera. These dishes have a Mediterranean influence and include ingredients such as tomatoes, olives, anchovies, and sometimes olive oil and capers. The classic Salad Niçoise contains these ingredients plus tuna, green beans, onions, hard-cooked eggs and herbs. Niçoise olives are small dark olives that are cured in brine and packed in oil. They can be substituted with kalamata olives.
Caprese Salad
4 SERVINGS | ¼ OF TOTAL RECIPE
CAL 73 | FAT 5G | SAT FAT 2G | PROTEIN 4G | CARBS 9G | CHOL 9MG | FIBER 1G | SODIUM 165MG
DIETARY EXCHANGE: ½ FAT, 1 VEGETABLE, ½ MEAT
3 medium tomatoes (¾ pound total), cut into 8 slices
2 (1-ounce) slices part-skim mozzarella cheese, each cut into strips (24 strips total)
⅛ teaspoon salt
Pinch black pepper
2 teaspoons extra-virgin olive oil
¼ cup thinly sliced fresh basil leaves
1. Arrange tomatoes and cheese alternately on plate; overlapping slightly. Sprinkle with salt and pepper and drizzle with oil. Scatter basil on top.
Note: Caprese is a simple salad from the Italian region of Campania, traditionally including sliced fresh mozzarella cheese, plum tomatoes and basil. It’s seasoned with salt, black pepper and olive oil.
Healthy Chopped Salad
8 SERVINGS | ⅛ OF TOTAL RECIPE
CAL 96 | FAT 2G | SAT FAT 1G | PROTEIN 13G | CARBS 7G | CHOL 29MG | FIBER 2G | SODIUM 174MG
DIETARY EXCHANGE: 2 VEGETABLE, 1 MEAT
10 ounces cooked skinless turkey breast, chopped
2 romaine lettuce hearts, chopped
2 cups baby spinach, chopped
1 small head bok choy, chopped
1 cup baby carrots, chopped
1 package (8 ounces) sugar snap peas, chopped
1 tomato, chopped
Juice of 1 lemon (about ¼ cup)
Juice of 1 lime (about ¼ cup)
1 tablespoon creamy peanut butter
2 teaspoons sugar substitute*
2 teaspoons sesame seeds
1 teaspoon minced garlic
½ teaspoon black pepper (optional)
1. Combine turkey, romaine, spinach, bok choy, carrots, snap peas and tomato in large bowl.
Combine lemon juice, lime juice, peanut butter, sugar substitute, sesame seeds, garlic
