(Serves 4)

Ingredients

2 onions, chopped
2 carrots, chopped
2 tbsp oil
2 tbsp walnuts
1 cup of vegetable broth
1 cup mushrooms, such as fresh shitake, sliced
1 head of broccoli, coarsely chopped
1 tbsp cornstarch, dissolved in 2 tablespoons cold water
3 tbsp soy sauce
Salt and pepper to taste

Seeds to garnish

Method:

Heat oil in a wok and sautÈ carrots and onions until almost tender. Add broccoli and walnuts and stir. Add 1 cup of broth and cook until veggies are tender. To thicken the sauce, add the dissolved cornstarch. Stir briefly, then add soy sauce, salt and pepper to your taste.

Sprinkle with seeds of your choice and serve with whole-grain noodles.

1/2 cup sesame seeds
16oz bow tie pasta
1/3 cup vegetable oil
1/3 cup rice vinegar
1 tsp sesame oil
1/3 cup soy sauce
3 tbsp white sugar
1 tsp ground ginger
1 tsp black pepper
3 cups cooked chicken breast, shredded
1/3 cup fresh cilantro, chopped
1 yellow bell pepper, cut in strips
1 red bell pepper, cut in strips
1/3 cup green onions, chopped

Method:

Heat a little pan over medium heat and add sesame seeds. Stir constantly and cook until toasted. Be careful not to burn them! Set aside.

Boil pasta according to package instructions until al dente. Drain finished pasta and rinse under cold water. When cool, place into large serving bowl.

Blend vegetable oil, soy sauce, vinegar, sesame oil, sugar, sesame seeds, ginger and pepper. Add to pasta and toss gently. Mix in chicken, cilantro, green onions and bell peppers.

This makes a great and wholesome take-away lunch.

Ingredients for about 1 cup of pesto:
2 cups cilantro leaves
1 tbsp fresh lemon juice
1/2 cup olive oil (preferably extra virgin)
2 tsp salt
1 tsp freshly ground black pepper
3 garlic cloves, minced

How To:
Place the cilantro leaves and the minced garlic in the bowl of a food processor and with the motor running carefully and slowly add the lemon juice and olive oil until you get a smooth paste.

Put the pesto into a serving bowl and add the salt and pepper. Cover and chill until needed.

The pesto will keep in the fridge for up to 2 days.

The cilantro pesto is delicious when added to whole wheat spaghetti and sprinkled with Parmesan cheese. It can also be used as a dip and served with Black Bean nachos.

Cannellini Beans and Squash Medley

This is a great hot low fat vegetarian dish with plenty of protein and fiber.

Ingredients:
3 cups butternut squash, peeled and cubed
3 tablespoons + 2 teaspoons olive oil
1/2 teaspoon pepper, divided
6 garlic cloves, minced
2 tablespoons balsamic vinegar
1 teaspoon brown mustard
1 pound fresh spinach
2 (15 ounce) cans cannellini beans, drained and rinsed
1 tablespoon sage
1/4 cup Romano cheese, grated

Instructions:

1. Raise the oven temperature to 350 degrees.
2. Spray a cookie sheet with a non stick cooking spray.
3. Coat the squash with 1 tablespoon of the olive oil.
4. Sprinkle the squash with 1/4 teaspoon of pepper.
5. Place the squash on the prepared cookie sheet.
6. Bake 25 minutes or until fork tender.
7. Place the 2 tablespoons of the olive oil and the vinegar into a mixing bowl.  Whisk to combine.
8. Add the brown mustard and 1/8 teaspoon of pepper.
9. Whisk to incorporate the ingredients together.
10. Place the remaining olive oil into a skillet over medium heat.
11. Heat the oil to hot but not smoking.
12. Add the spinach and cook until wilted.
13. Sprinkle on the remaining pepper.
14. Remove the spinach from the heat and set aside.
15. Place the beans in a microwave safe bowl.
16. Add the squash, vinegar mixture, garlic and sage.
17. Stir gently to combine.
18. Microwave on high 1 minute or until warm.
19. If not warm enough after 1 minute,  microwave at 30 second intervals until hot enough to your liking.

Serve over the wilted lettuce and sprinkle with the cheese.

Serves 5

Nutritional Information (Approximate Values)

330 calories
12 g fat
2.5 g saturated fat
17 g protein
41.5 g carbohydrates
4 mg cholesterol
770 mg sodium
10.5 g fiber

Honey and Spice Fruit Dip

Here is a great low fat taste treat the whole family will love.

Ingredients:
1 tablespoon honey
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
2 (6 ounce) containers vanilla yogurt

2 1/2 cups honeydew melon, cubed
2 cups red raspberries, cherries, and/or strawberries

Instructions:
Place the honey in a mixing bowl.  Sprinkle in the cinnamon and nutmeg.  Add the yogurt and blend ingredients together well with a rubber spatula.  Cover and refrigerate 30 minutes.  Serve with the fruit when chilled.

Serves 4

Nutritional Information (Approximate Value)

70 calories

0.5 g fat

0 g saturated fat

2 g protein

13 g carbohydrates

0 mg cholesterol

10 g sugar

30 g sodium

2 g fiber