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Couscous with carrots, walnuts, and raisins. This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes. 1 cup couscous (try whole-wheat couscous) 1 tsp…

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Acorn squash rings

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Acorn squash is easy to prepare. It is most commonly baked but can be microwaved, sautéed or steamed. It can be cut in half and stuffed with rice or meat…

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Pesto baked polenta

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Instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dish— and it’s quick to fix. ¼ tsp salt 1/8 tsp ground black…

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Baked sweet potatoes

Oven-baked sweet potatoes will tickle your taste buds. Tip: You can use other spices to season your baked sweet potatoes, such as cinnamon, ground red pepper, or cumin. Limit salt…

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Grilled tuna

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Grilled tuna with chickpea and spinach salad Tuna is a sturdy fish that is easy to grill or broil 1 Tbsp olive or canola oil 1 Tbsp garlic, minced (about…

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Raspberry Parfait

Raspberries are an excellent source of vitamin C and fiber. Ingredients 1 (3 oz.) box sugar-free raspberry gelatin ½ cup boiling water 2 ( 6 oz.) low-fat, no-sugar-added raspberry yogurt 1…

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Turkey club burger

Lighten up your traditional hamburger with lean ground turkey—less saturated fat, without less flavor For turkey burger: 12 oz 99 percent fat-free ground turkey ½ cup scallions (green onions), rinsed…

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Mini Lasagna

A mini-version of a classic Italian favorite. Ingredients 1 pound lean ground turkey or ground sirloin beef ¼ teaspoon salt ⅛ teaspoon black pepper ½ cup onion, chopped ½ cup…

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Black bean burritos

These corn and black bean burritos are high in flavor and easy to make. Ingredients ¼ cup scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops…

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Stuffed cabbage rolls

Hearty cabbage rolls are an Eastern European classic. Ingredients 3 cups water ⅓ cup brown rice, uncooked 8 cabbage leaves 1 pound lean ground turkey ¼ cup onion, chopped ¼…

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