Couscous with Plums, Goat Cheese, and Fresh Mint

1½ c water1 c whole wheat couscous3 ripe plums, chopped2 scallions, thinly sliced2 oz aged goat cheese, crumbled¼ c chopped fresh mint3 Tbsp honey3½ Tbsp balsamic vinegar

[sidebar]1. Bring the water to a boil in a medium saucepan. Add the couscous, stir, and turn off the heat. Cover the saucepan, and let the couscous rest for 10 minutes. 2. Fluff the couscous with a fork, and transfer it to a medium bowl. When it’s cool, add the plums, scallions, cheese, and mint. 3. Whisk the honey and vinegar in a small bowl until the honey has dissolved. Pour the mixture over the couscous, and gently toss. Season with salt and pepper to taste. Makes 6 Servings Per Serving: 243 cal, 9 g pro, 46 g carb, 4 g fat, 2 g sat. fat, 10 mg chol, 6 g fiber, 37 mg sodium [pagebreak]

Gingered Shrimp with Corn and Broccoli

4 c broccoli florets3 Tbsp reduced-sodium soy sauce2 Tbsp rice vinegar1½ Tbsp brown sugar1 Tbsp chopped fresh ginger1 tsp chile-garlic paste2½ tsp toasted sesame oil4 scallions, thinly sliced2 c corn kernels1 lb lg shrimp, peeled and deveined

  1. Place the broccoli in a steamer, and gently steam over low heat until it is crisp-tender, about 4 minutes. Transfer to a clean tea towel, and lightly pat the broccoli to absorb excess water.
  2. Whisk the soy sauce, vinegar, brown sugar, ginger, and chile-garlic paste until the sugar has dissolved.
  3. Just before serving, heat a wok or large nonstick skillet over high heat. Add the oil. When it ripples, add the scallions, corn, and shrimp. Stir-fry for 2 to 3 minutes, or until the shrimp are opaque. Add the broccoli and soy mixture, and stir-fry until all the ingredients are coated with the sauce and heated through. Makes 4 Servings Per Serving: 226 cal, 20 g pro, 29 g carb, 5 g fat, 1 g sat. fat, 135 mg chol, 5 g fiber, 665 mg sodium [pagebreak]

Chicken Salad with Tahini Dressing

Chicken Salad

2 boneless, skinless chicken breasts (4 oz each)1 can (15 oz) chickpeas, rinsed and drained3 med ripe tomatoes, chopped2 ribs celery, chopped¼ c chopped parsley

  1. Place the chicken in a steamer, cover, and gently steam over very low heat until it is juicy and just cooked through, 8 to 10 minutes. Transfer to a plate to cool.
  2. Cut or tear the cooled chicken into bite-size pieces, and place it in a large bowl. 3.Add the chickpeas, tomatoes, celery, and parsley. Tahini Dressing

½ c fat-free plain yogurt1 clove garlic, minced3 Tbsp tahini1 Tbsp lemon juice1 tsp ground cumin½ tsp coarse salt¼ tsp ground red pepper

  1. Whisk the yogurt, garlic, tahini, lemon juice, cumin, salt, and pepper in a small bowl until smooth.
  2. Just before serving, pour the dressing over the chicken mixture, and toss gently to combine. Makes 4 Servings Per Serving: 267 cal, 21 g pro, 27 g carb, 9 g fat, 1 g sat. fat, 32 mg chol, 6 g fiber, 695 mg sodium[pagebreak]

Lentils with Golden Onions and Raita

Lentils

3 c chicken broth or vegetable broth1¼ c lentils3 tsp olive oil1 Tbsp yellow mustard seeds1 lg yellow onion, chopped¼ tsp ground red pepper

  1. Bring the broth to a boil in a medium saucepan. Pick over the lentils to remove any pebbles, and add the lentils to the broth. Simmer over low heat for 20 minutes, or until the lentils are tender. Drain, saving the broth for another use, and transfer the lentils to a medium bowl.
  2. Heat 1 teaspoon of the oil in a medium nonstick skillet. Add the mustard seeds. Cover the skillet, and cook over low heat until the seeds begin to pop. Immediately turn off the heat, and let the seeds rest, covered, until the popping stops. Using a rubber spatula, scrape the popped seeds into the bowl with the lentils.
  3. Heat the remaining 2 teaspoons oil in the same skillet. Add the onion and pepper, and saute over medium heat until the onions are golden, about 8 minutes. Gently stir it into the lentil mixture. Season to taste with more red pepper. Raita

1½ c chopped English cucumber½ c fat-free plain yogurt2 Tbsp chopped cilantro1 clove garlic, minced¼ tsp coarse salt

Combine the cucumber with the yogurt, cilantro, garlic, and salt in a small bowl. Serve as a condiment with the lentils. Makes 6 Servings Per Serving: 289 cal, 18 g pro, 40 g carb, 8 g fat, 1 g sat. fat, 4 mg chol, 14 g fiber, 890 mg sodium[pagebreak]

Peach Melba Sundaes

1 pkg (10 oz) frozen raspberries in syrup, thawed3 ripe peaches1 pt fat-free caramel frozen yogurt4 Tbsp sliced almonds, toasted

  1. Place the raspberries and their syrup in a food processor. Process until the mixture forms a smooth puree.
  2. Pit and slice the peaches. (Do not peel; the skin contains healthy fiber.)
  3. When ready to serve, fill 4 dessert goblets with even portions of the frozen yogurt. Spoon the puree over the yogurt, and top with the peaches. Garnish the sundaes with the almonds. Makes 4 Servings Per Serving: 260 cal, 6 g pro, 54 g carb, 3 g fat, 0 g sat. fat, 0 mg chol, 5 g fiber, 106 mg sodium