For a filling and fresh lunch, combine mango, turkey, and spinach!

INGREDIENTS
1/4 cup plain non-fat yogurt
2 tablespoons creamy peanut butter
1 tablespoon packed brown sugar
1-1/2 teaspoons low-sodium soy sauce
1/8 teaspoon ground ginger
1/8 teaspoon hot pepper sauce
1 bag (10 ounces) mixed salad greens, chilled

1 pound honey roasted deli turkey breast, cut into thin strips
1 mango, peeled and cut into 1/2-inch cubes
1 cup red bell pepper, seeded and chopped
3/4 cup green onions, sliced
4 Tablespoons lightly salted roasted peanuts, coarsely chopped

DIRECTIONS
1. In small microwave-safe bowl, combine yogurt, peanut butter, brown sugar, soy sauce, ginger and hot sauce. Loosely cover with plastic wrap and microwave at 50% power 1 to 1-1/2 minutes, until brown sugar is dissolved. Allow to cool while preparing salad. In large bowl, combine chilled salad greens, turkey, mango, bell pepper and onion.

2. To serve, combine salad and dressing, tossing to coat. Top with peanuts.

If fresh mango is unavailable, look for jars of peeled and sliced mango in the produce department. Cut slices into cubes to equal 2 cups.

NUTRITION INFO
Calories: 180
Fat: 6.4 g
Carbohydrates: 10.9 g
Protein: 20.5 g

A yummy dessert made with complex carbs.

INGREDIENTS
3 egg whites
1 egg
1-1/2 cups 1% milk
1/4 cup sugar
1 teaspoon vanilla extract
2/3 cups cooked brown rice
1/3 cup dates (chopped)
pinch of nutmeg or cinnamon

DIRECTIONS
1. In a medium sized mixing bowl, combine egg whites, egg, milk, sugar and vanilla. Beat until combined but not foamy.
2. Add cooked rice and dates and mix well.
3. Pour rice mixture into a 1 1/2 quart casserole dish. Place casserole dish in a baking pan then place in oven. Pour boiled water into baking pan around the casserole dish to a depth of about an inch.
4. Bake, uncovered at 325? F for 45 minutes or until a knife inserted halfway between the edge and the center comes out clean.
5. Serve warm or chilled with a sprinkle of nutmeg or cinnamon.

NUTRITION INFO
Calories: 197
Fat: 2.5 g
Carbohydrates: 35.8 g
Protein: 8.1 g

The ginger gives this smoothie a kick.

INGREDIENTS
1 medium banana, peeled and cut into chunks
1 large seedless orange, peeled and sliced
2 cups plain or vanilla-flavored soy milk
1 teaspoon powdered ginger
3 or 4 ice cubes

DIRECTIONS
1. Place all ingredients except ice cubes in blender. Cover and blend on high speed for 15 seconds or until smooth.
2. Add ice cubes, cover and blend for 15 seconds more or until well blended.
3. Serve immediately.

NUTRITION INFO
Calories: 288
Fat: 5.2 g
Carbohydrates: 37.3 g
Protein: 12.5 g

Using brown rice will give you lasting energy.

INGREDIENTS
3 cups cooked brown rice
1 (10 oz.) package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)
1 small onion, finely chopped
2 eggs, lightly beaten
2 teaspoons olive oil
3 teaspoons low sodium soy sauce

DIRECTIONS
1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.
2. Reduce heat to medium and add vegetables and meat to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.
3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.
4. Add the eggs, and scramble until cooked firm.
5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.

NUTRITION INFO
Calories: 137.5
Fat: 3 g
Carbohydrates: 23.5 g
Protein: 4.6 g

The fruit that tops this salad helps to make an already healthy dish packed with even more vitamins

INGREDIENTS
2 cups cooked chicken, skin removed, cut into bite-sized pieces
4 cups cabbage, shredded
1 cup mushrooms, sliced
1 cup carrots, grated
2 tablespoons cilantro, chopped
1 cucumber, thinly sliced
3 green onions, thinly sliced
1 mandarin orange or tangerine, divided into sections
1/2 cup nonfat Asian or Oriental-style salad dressing
black pepper

DIRECTIONS
1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well.
2. Top with green onions and tangerine sections. Pepper to taste.

NUTRITION INFO
Calories: 125.5
Fat: 0.9 g
Carbohydrates: 19.5 g
Protein: 10.9 g

Healthy toppings make this decorative dish full of nutrients.

INGREDIENTS
3 whole wheat English muffins, split (6 halves)
1/2 cup pizza sauce
Pizza toppings (choose any 3):
grated carrots
sliced mushrooms
chopped broccoli
pineapple chunks
chopped green or red peppers
sliced zucchini
1/2 cup low fat mozzarella cheese, grated

DIRECTIONS
1. Spread about one tablespoon sauce on each muffin half.
2. Arrange your favorite toppings on the “crust” in a single layer. Use at least three colors.
3. Sprinkle one tablespoon cheese on each pizza.
4. Place pizzas on a baking sheet and bake at 350 degrees F for 10 minutes, or until cheese is melted.

NUTRITION INFO
Calories: 114
Fat: 2.9 g
Carbohydrates: 18.2 g
Protein: 5.6 g

A quick dinner the whole family will enjoy.

INGREDIENTS
1 to 1-1/2 lbs. lean ground beef
1 package taco seasoning
3/4 cup water
2 large tomatoes, diced
2 cups low-fat shredded cheddar cheese
shredded romaine lettuce
8 taco shells (or whole wheat tortillas)

DIRECTIONS
1. Brown beef in a sauté pan. Add water and taco seasoning to meat and bring to a boil. Simmer and stir until desired consistency is reached.
2. Heat taco shells (or tortillas) according to directions on package.
3. Dice tomatoes, shred cheese, and shred lettuce, all to desired amounts.
4. Pour two ounces beef into shell and top with desired topping.

NUTRITION INFO
Calories: 352
Fat: 22.9 g
Carbohydrates: 12.2 g
Protein: 24 g

Makes a perfect one-dish meal, one that includes at least three kinds of vegetables, plus plenty of fiber when you use a whole-grain bun.

INGREDIENTS
1 Tbsp. canola oil
1 medium onion, peeled and chopped
1 small green bell pepper, seeded and chopped
2 peeled garlic cloves, finely chopped
3/4 pound ground turkey breast
1 can (28 oz.) diced tomatoes
2 Tbsp. tomato paste
1/4 cup mesquite or other smoky barbecue sauce
Salt and freshly ground black pepper
6 whole-wheat hamburger buns, grilled or toasted
6 thin onion slices, for garnish (optional)
Shredded lettuce, for garnish (optional)

DIRECTIONS
1. Heat the oil in a medium skillet over medium-high heat. Sauté the onion and pepper until translucent, about 4 minutes. Add the garlic and sauté until the vegetables are soft, about 3 minutes. Add the turkey and cook, using a wooden spoon to break it up and stirring until it loses its pink color, about 4 minutes. Add the tomatoes, tomato paste and barbecue sauce.

2. Simmer vigorously until the mixture is thick, about 15 minutes, stirring occasionally. Season to taste with salt and pepper. If not using immediately, refrigerate, covered, for up to 3 days. Reheat gently in a microwave oven before using.

3. Place the bottom of each bun on a plate. Spoon over each equal amounts of the meat mixture. Top with the onion and some lettuce, if using. Cover with the top of the bun or set it to lean on one side of the meat topping. Serve immediately.

NUTRITION INFO
Calories: 259
Fat: 9.4 g
Carbohydrates: 29.1 g
Protein: 16.9 g

Who can resist thick, creamy decadent cheesecake? Try this low-fat version in the single serving size.

INGREDIENTS
12 low-fat vanilla wafers
3 oz. cream cheese, at room temperature
12 oz. fat-free cream cheese, at room temperature
1/2 cup sugar
1/2 teaspoon vanilla
2 eggs
cherry pie filling

DIRECTIONS
1. Preheat oven to 350? F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.
2. In mixing bowl, beat cream cheese and fat-free cream cheese until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.
3. Pour cheesecake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.
4. Decorate cheesecake tops with cherry pie filling.

NUTRITION INFO
Calories: 120.6
Fat: 4.4 g
Carbohydrates: 14.4 g
Protein: 6 g