Tuna Salad Stuffed Potato

Makes1 fast lunch or dinner

1 medium baking potato
1/3 cup tuna salad (any version)
2 tablespoons sour cream (optional)

Directions: 1. Wash potato; pierce several times with fork. 2. Microwave on HIGH 4 to 5 minutes or until soft. 3. Pick up with a heavy napkin or tongs. Split open with fork. 4. Fill with tuna salad; top with sour cream.

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Grilled chicken salad

4 ounces of precooked skinless chicken breasts, sliced into bite sized chunks
2 cups romaine lettuce - wash, dried and torn into large chunks
1 tblsp lemon juice
1 tblsp Worcestershire sauce
1 medium tomato- sliced
1 cup broccoli florets
1/2 green pepper - cored, seeded and sliced into thin strips
1/4 cup canned kidney beans, rinsed and drained 3 tsp olive oil and vinegar dressing (1 tsp olive oil and 2 tsp vinegar) 1/2 tsp ground pepper

Toss lettuce with broccoli, green pepper, kidney beans, and tomato. Combine dressing with lemon juice, Worcestershire sauce, and pepper. Toss with vegetables until well combined, and top with chicken

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Tandoori Chicken Curry

These tasty pieces of spicy chicken can be served hot or cold. They make perfect finger food for a party – provide lots of napkins – children love them too, and they are very simple to make.

Serves 4: Preheat oven to 350F/180C/gas 4. Cut two skinned chicken breasts in half. Skin 4 chicken drumsticks. Make 2-3 slits, about 1cm deep, in each piece of meat. Mix the tandoori mixture, using 200g carton plain yogurt, 2 cloves crushed garlic, 2 tsp fresh ginger (peeled and grated), 1 tbsp tandoori paste. Place the chickens in an ovenproof dish and brush the tandoori mixture all over. Bake the chicken for 30-35 minutes, turning once, until the meat is well-browned and tender. Serve with boiled rice or naan bread.

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Warm Chick Pea and Broccoli Salad

Serve this comforting salad as a main dish or as a side. The chick peas contribute a considerable amount of protein, manganese and folate to the dish.

1/2 pound (1 heaped cup) dried chick peas, soaked for 6 hours or overnight in 1 quart water

Salt, preferably kosher salt, to taste

1/2 pound broccoli crowns, broken into florets

1/2 small red onion, sliced (optional)

1/4 cup chopped fresh parsley, or a combination of parsley and dill

2 ounces shaved Parmesan

For the dressing:

1 tablespoon fresh lemon juice

1 tablespoon red wine vinegar, champagne vinegar, or sherry vinegar

1 teaspoon Dijon mustard

1 small garlic clove, minced or put through a press

Salt, preferably kosher salt, and freshly ground pepper

6 tablespoons extra virgin olive oil, or 4 tablespoons olive oil and 2 tablespoons buttermilk or plain low-fat or nonfat yogurt

1. Place the chick peas and their soaking liquid in a large saucepan and add enough water to cover by 2 inches. Add the bay leaf and bring to a boil. Reduce the heat, cover and simmer 1 hour. Add salt to taste and continue to simmer until the chick peas are tender, 30 minutes to an hour. Remove the bay leaf.

2. Meanwhile, place the red onions in a bowl and cover with cold water. Soak 5 minutes, then drain and rinse. Dry on paper towels.

3. Make the dressing. Mix together the lemon juice, vinegar, mustard, garlic, salt, and pepper. Whisk in the olive oil (or the oil and buttermilk or yogurt). Set aside.

4. When the beans are tender, add the broccoli. Turn up the heat, cover and simmer or steam (depending on how much water is left in the pan) 5 minutes, until the broccoli is tender but still bright. Drain the beans and broccoli and toss with the dressing. Add the herbs and the Parmesan, toss again, and serve warm.

Yield: Serves 4 as a main dish, 6 as a side.

Advance preparation: You can cook the beans a few days ahead. Bring back to a simmer and proceed with the recipe.

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Chicken Parmesan Sandwich

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1/2 cup all-purpose flour
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium (see Tip)
1/4 cup grated Parmesan cheese
1/2 cup shredded part-skim mozzarella
4 soft whole-wheat sandwich rolls, toasted

1. Position oven rack in top position; preheat broiler.
2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

NUTRITION INFORMATION: Per serving: 467 calories; 13 g fat (4 g sat, 5 g mono); 78 mg cholesterol; 48 g carbohydrate; 42 g protein; 5 g fiber; 762 mg sodium; 791 mg potassium.

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Salmon roasted with tomatoes and olives

Although you can use any firm-fleshed fish, such as halibut or cod, salmon is especially pretty with the roasted tomatoes and black olives. Serve with steamed green beans or broccoli florets and boiled new potatoes.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour 20 minutes

EASE OF PREPARATION: Easy

2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges
1/2 medium onion, peeled and cut into thin wedges
2 strips orange zest, cut into thin slivers
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1/3 cup pitted Kalamata olives, coarsely chopped
1 tablespoon chopped fresh rosemary
1/4 teaspoon salt
Freshly ground pepper to taste
1 1/4 pounds salmon fillet (about 1 1/2 inches thick), skin removed (see Tip), cut into 4 portions

1. Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.
2. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.
3. Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.
4. Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.

NUTRITION INFORMATION: Per serving: 372 calories; 20 g fat (3 g sat, 6 g mono); 90 mg cholesterol; 14 g carbohydrate; 34 g protein; 3 g fiber; 585 mg sodium; 1281 mg potassium.

Nutrition bonus: Vitamin C (40% daily value), Potassium (37% dv), Vitamin A (25% dv), Folate (18% dv).

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Ultimate Beef Chili

Offer garnishes, such as reduced-fat sour cream and grated Cheddar cheese (about 1 tablespoon each per person), chopped scallions and chopped fresh tomatoes. Serve with warmed corn tortillas and a green salad topped with orange slices.

Makes 12 servings, 1 cup each

ACTIVE TIME: 1 hour

TOTAL TIME: 3 1/4 hours

EASE OF PREPARATION: Moderate

1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

1. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
2. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
3. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
4. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

NUTRITION INFORMATION: Per serving: 235 calories; 4 g fat (1 g sat, 2 g mono); 17 mg cholesterol; 34 g carbohydrate; 19 g protein; 10 g fiber; 456 mg sodium; 582 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Fiber (38% dv), Vitamin A (35% dv), Iron (20% dv).

1 1/2 Carbohydrate Servings

TIP: For a hot, smoky chili, add 1 tablespoon chopped chipotle pepper in adobo sauce.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days or freeze for up to 2 months.

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