Winter Fruit Pasta Salad

Nuts contain vitamin E, an antioxidant that helps the body form red blood cells and a healthy circulatory system.

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Prep Time:20 min

Start to Finish:50 min

makes:8 servings

apples, pears, cranberries and a tangy orange dressing.

1	cup uncooked small pasta shells (4 oz)
1	medium apple, chopped
1	medium pear, chopped
4	medium green onions, chopped (1/4 cup)
1/4	cup chopped pecans
1/4	cup dried cranberries
1/3	cup fat-free mayonnaise or salad dressing
3	tablespoons orange marmalade
1/2	teaspoon dried marjoram leaves
1/4	teaspoon salt

1.	Cook and drain pasta as directed on package. Rinse with cold water; drain.
2.	In large glass or plastic bowl, mix pasta, apple, pear, onions, pecans and cranberries. In small bowl, mix all remaining ingredients; stir into pasta mixture.
3.	Cover and refrigerate until chilled, at least 30 minutes.

Nutritional Information

1 Serving: Calories 150 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 210mg; Total Carbohydrate 27g (Dietary Fiber 3g, Sugars 11g); Protein 2g Percent Daily Value*: Vitamin A 0%; Vitamin C 2%; Calcium 0%; Iron 4% Exchanges: 1 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet

Root Vegetable Soup

Makes: 4 to 6 servings

Prep: 20 minutes
Cook: 25 minutes

Ingredients

3-1/2 cups vegetable stock or two 14.5-ounce cans vegetable broth
2-1/2 cups water
2 medium leeks, halved lengthwise and cut into 1- to 2-inch pieces
1 medium rutabaga, peeled and cut into 1-inch pieces
1 medium turnip, peeled and cut into 1-inch pieces
6 baby carrots, peeled, or 2 small carrots, peeled and cut up
1 small parsnip, peeled and cut up
1/2 cup dry sherry, vegetable stock, or canned vegetable broth
1 4-inch sprig fresh rosemary or 1/2 teaspoon dried rosemary, crushed

Directions

In a 4-quart Dutch oven combine the vegetable stock, water, leeks, rutabaga, turnip, carrots, parsnip, sherry, and rosemary.

Bring to boiling; reduce heat. Simmer, uncovered, for 25 to 30 minutes or until rutabaga and turnip are tender. Remove rosemary sprig.

Nutrition Facts

Servings Per Recipe 4 to 6 servings
Calories 112,
Total Fat (g) 2,
Saturated Fat (g) 0,
Monounsaturated Fat (g) 1,
Polyunsaturated Fat (g) 0,
Cholesterol (mg) 0,
Sodium (mg) 344,
Carbohydrate (g) 15,
Total Sugar (g) 4,
Fiber (g) 3,
Protein (g) 2,
Vitamin A (DV%) 0,
Vitamin C (DV%) 29,
Calcium (DV%) 6,
Iron (DV%) 6,
Starch (d.e.) .5,
Vegetables (d.e.) 2,
Fat (d.e.) .5,
Percent Daily Values are based on a 2,000 calorie diet

FLAXSEED AND DRIED CRANBERRY FLAPJACKS
Makes 16 flapjacks.

Note: Flaxseeds can be ground at home
or bought already ground (sometimes called "flax meal"). Dried
cranberries are sometimes sold under the name Craisins.

12 tbsp. (6 oz.) unsalted butter
1/4 c. Lyle's Golden Syrup or honey (see Note)
3/4 c. sugar
4 c. rolled oats
1 c. ground flaxseeds (see Note)
1/2 c. sweetened dried cranberries (see Note)

Preheat oven to 300 degrees.

In a large pan, combine butter, golden syrup and sugar. Stir over
medium heat until butter and sugar are melted. Add oats, flaxseeds
and cranberries. Pour mixture into a buttered 9-inch square baking
dish and pack down firmly with a spatula.

Bake until light brown at edges, about 50 minutes.

Cut into 16 pieces. Flapjacks will be too soft to remove, but will
firm as they cool in pan. Remake the cuts and lift from pan with a
spatula. Cover airtight to store up to four days, or freeze to store
longer.

Nutrition information per serving:
Calories 248 Fat 13 g Sodium 6 mg
Carbohydrates 31 g Saturated fat 6 g Calcium 32 mg
Protein 4 g Cholesterol 23 mg Dietary fiber 4 g
Diabetic exchanges per serving: 1 bread/starch, 1 other carb, 2 1/2 fat.

Healthy Grilled Chicken With Green Chile Sauce

Ingredients:

4 chicken breasts, boneless, skinless
1/4 C olive oil
2 limes, juice only
1/4 tsp oregano
1/2 tsp black pepper
1/4 C water
10â€“12 tomatillos, husks removed, cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 jalapeno peppers
2 Tbsp cilantro, chopped
1/4 tsp salt
1/4 C lowfat sour cream

Directions:

1. Combine oil, juice from one lime, oregano, and black pepper in shallow, glass baking dish. Stir.

2. Place chicken breasts in baking dish and turn to coat each side. Cover dish and refrigerate overnight. Turn chicken periodically to marinate it on both sides.

3. Put water, tomatillos, and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender.

4. In blender, place cooked onion, tomatillos, and any remaining water. Add garlic, jalapeno peppers, cilantro, salt, and juice of second lime. Blend until all ingredients are smooth. Place sauce in bowl and refrigerate.

5. Place chicken breasts on hot grill and cook until done. Place chicken on serving platter. Spoon tablespoon of lowfat sour cream over each chicken breast. Pour sauce over sour cream.

Yield: 4 servings Serving size: 2 (increase as necessary)

Each serving provides:

Calories: 210
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 73 mg
Sodium: 91 mg
Total fiber: 3 g
Protein: 29 g
Carbohydrates: 14 g
Potassium: 780 mg

Three-Bean Soup

2 Tbsp. canola oil
1 medium onion, diced
1 medium green pepper, diced
2 garlic cloves, minced
1 Tbsp. ground cumin
1/2 -1 tsp. ground chipotle chile
4 cups fat-free, reduced-sodium chicken broth 1 (14.5-oz.) can diced
tomatoes
1 (15-oz.) can black beans, rinsed and drained 1 (15-oz.) can white
beans, rinsed and drained 1 (15-oz.) can red beans, rinsed and drained 1
cup lightly packed cilantro leaves, chopped and divided 1 Tbsp. dried
oregano

Salt and freshly ground black pepper, to taste 30 baked yellow corn
chips (whole grain preferably) 1 lime, cut into 6 wedges
In large Dutch oven, heat oil over medium-high heat. Sauté onions and
green pepper, 3 mins. Stir in garlic and cook until vegetables are
tender-crisp, 2 mins. Stir in cumin and chipotle and cook 1 min
stirring. Add broth, canned tomatoes with their liquid, beans, 1/2 cup
of cilantro and dried oregano. Bring liquid to boil, reduce heat to
medium and simmer uncovered 10 mins. Let soup cool at least 30 mins to
increase flavor then reheat before serving. Or refrigerate soup up to 4
days. To serve reheat soup and season to taste with salt and pepper.
Crumble 5 corn chips each into bottom of 8 bowls. Ladle soup over chips.
Garnish each bowl with remaining chopped cilantro and lime wedge. Serve
immediately.

Makes 8 servings Per serving 230 cals, 7g total fat (0 g sat fat), 32g
carb, 10g protein, 8g dietary fiber, 480mg sod