EASY TUNA SALAD WITH EGG & POTATOES

1 can of tuna
1/2 stalk of celery finely chopped
2 tbs of capers
1 green onion finely chopped
eggs
boiled potatoes
splash of lemon juice

For dressing:
2 tsp whole grain mustard
1 tsp red wine vinegar
1 tsp olive oil
ground pepper
cherry tomatoes, mixed greens

Mix tuna wit lemon, capers, celery & scallion, add salt & pepper to taste. Mix dressing ingredients together and mix in with tuna mixture. Serve over mixed greens with cherry tomatoes, along with boiled potatoes & boiled egg. This is very easy & tasty tuna salad recipe.

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EASY Chicken breast, artichoke & couscous salad

cooked chicken breast thinly sliced
2 cups of cooked whole wheat couscous
mixed greens
red grapes
chopped artichoke hearts

raspberry dressing of your choice (i recommend Kraft Organic Raps berry vinaigrette)

Add couscous over mixed greens, top with cooked chicken, grapes & artichokes. Mix with raspberry dressing and serve. Enjoy this easy salad with chicken and artichokes for light lunch or dinner.

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VEGETARIAN LENTIL SALAD WITH EGG & mixed greens

2 cup of cooked lentil
2 hard boiled eggs
1 green onion
1/2 c of chopped parsley

red wine vinegar
olive oil
mixed greens
cherry tomatoes

Mixed cooked lentils with a splash of red wine vinegar & splash of olive oil. Mix together with chopped parsley & green onion. Serve over mixed greens & cherry tomatoes. Finally top with chopped up cooked egg. Season with salt & pepper to taste

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EASY Reduced Fat Blueberry Cake

1 1/2 c whole wheat pastry flour
1/2 cup sugar
1 tsp baking soda
2 tsp baking powder

1 c nonfat sour cream or yogurt
splash of vanilla
2 eggs
1 c blueberries

Preheat oven to 350º F . Mix sugar, sour cream, vanilla & eggs together. In another bowl mix flour, baking soda and baking powder. Mix both parts together, pour into a slightly oiled round cake pan and drop blueberries on top.

Reduced Fat Banana Bread

4 small ripe bananas
1/4 cup of sugar
2/3 cup of nonfat yogurt
splash of vanilla extract
1 tsp bak. powder
1 tsp bak. soda

2 eggs
(or 1 egg & 2 egg whites)
2 1/4 c of whole wheat pastry flour

This is fairly easy recipe and one of my favorites. First combine wet ingredients in a large bowl: mash the bananas, add sugar, yogurt, eggs, vanilla. Mix flour with baking soda and baking powder. Pour into a slightly oiled baking dish and bake in 350º F for about 40 minutes, or until golden brown.

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Low fat Turkey Chili

1 lb ground turkey breast
(or ground chicken breast)
1 can tomato sauce
1 can red kidney beans
1 can black beans
1 small can of corn

2 celery stalks (optional)
2 tbs or more of chili powder to taste
slash of chipotle tabasco
1 tbs of ground cumin
cilantro & green onions

Brown ground turkey or chicken meat in a splash of oil along with chili powder & cumin & celery. Add salt & pepper to taste. When cooked add tomato sauce, kidney & black beans. Cook for 20 minutes or so and at the end mix in corn and cilantro. Garnish with cilantro and chopped fresh green onions. Serve over brown or white rice. This is very easy and fresh turkey chili recipe.

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broccoli raab with tomatoes & cannellini beans

1 bunch of broccoli raab (rapini)
1 clove of garlic
1 small package of cherry tomatoes ( sliced in half)

1 can of cannellini beans
olive oil

Wash and dry broccoli raab ( rapini). Add to a slightly oiled pan and cook down. Later add salt pepper & garlic. Cook for a minute or so and add tomatoes and drained cannellini beans. Cook until tomatoes are soft. This is a great side dish or vegetarian meal by itself. Broccoli raab is slightly bitter so if you don't like the taste of it you can substitute for broccoli itself.

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CArnival SQAUSH curry soup with wild rice

1 box of nonfat chicken stock
1 carnival squash
1/2 onion
1 tsp curry powder
olive oil

dash of cinnamon
salt & pepper
1/2 cup of cooked wild rice

Slice carnival squash in half, remove seeds. Pierce the meat with fork and dampen the inside with water. Microwave until soft , about 10+ minutes. When soft slice into chunks. Meanwhile in a soup casserole saute onions with a drop of olive oil, ad squash and all spices. Cook until onion is soft, then add al chicken stock. Boil for another 10 minutes. Blend the soup together with a blender, add cooked wild rice and serve.

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Vegetarian tagine - Moroccan Vegetable Stew

smaller butternut squash
2 potatoes
1/2 cauliflower
1 turnip
3 carrots
1/2 c green peas
1/2 c of vegetable stock or as needed
1 tbs olive oil

4 tsp cumin
1/2 tsp turmeric
1 1/2 tsp paprika
2 cloves garlic
parsley, cilantro
1 can crushed tomatoes

Heat oil in a pan with spices(turmeric, paprika, cumin)until they foam - cook for few minutes. Then add garlic , then add stock, crushed tomatoes, cubed potatoes & cubed squash. Cook on a stove covered until slightly soft then add cauliflower & carrots. If needed add more stock. Finish cooking in 350º F oven until all vegetables are soft. Serve over couscous or brown rice.

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EASY BLUEBERRY BANANA bREAKFAST SHAKE -SMOOTHIE

1c soy milk
1/2 c of fat free yogurt ( plain or blueberry)
1/2 - 1cup of blueberries
1 banana (sliced)

1tbsp protein powder (optional)touch of honey
1 tsp of flaxmeal (optional)

Mix all ingredients together with a hand held blender and enjoy.

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WARM SALAD WITH SPINACH, TURKEY & PEARL BARLEY

1 c of cooked pearl barley
2 c or more of baby spinach
1/4 lb of deli turkey breast
mixed greens
cherry tomatoes

dressing of your choice (mustard, raspberry or balsamic vinaigrette works best)

This is an easy warm turkey barley salad. Start by browning sliced deli turkey breast in a pan in a small amount of oil until warm and slightly browned, later add cooked pearl barley and season with salt & pepper to taste. Once heated through fold in baby spinach and serve over mixed greens & cherry tomatoes. You can add salad dressing of your choice.

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