Use a portion of the chickpeas from a 15-ounce can for these chicken burgers; then use the remaining chickpeas to make a hearty chickpea side salad.

Ingredients

• 1/4 cup cooked or canned chickpeas (garbanzo beans), drained and mashed
• 1 beaten egg
• 2 tablespoons fine dry bread crumbs
• 1-1/2 teaspoons Cajun seasoning*
• 1/4 teaspoon salt
• 1 pound ground raw chicken
• 4 Kaiser rolls or hamburger buns, split
• Lettuce leaves (optional)
• Tomato slices (optional)
• Chili sauce, taco sauce, or catsup (optional)

• In a medium mixing bowl combine mashed chickpeas, egg, bread crumbs, Cajun seasoning, and salt. Add ground chicken and mix well. Shape into four 3/4-inch-thick patties.
• Preheat oven broiler. Place patties on an ungreased, unheated rack of a broiler pan. Broil 3 to 4 inches from heat for 6 minutes. Turn patties; broil 6 to 8 minutes more or until an instant-read thermometer inserted in side of patty registers 165 degrees F. Toast rolls under broiler, if desired. Serve patties in buns with lettuce leaves and tomato slices, if desired and serve with chili sauce, taco sauce, or catsup. Makes 4 servings.

• Prepare burgers; cover and chill up to 4 hours.

• To make your own Cajun seasoning, in a container with a tight-fitting lid combine 2 tablespoons salt, 1 tablespoon ground red pepper, 1 teaspoon ground white pepper, 1 teaspoon garlic powder, and 1 teaspoon ground black pepper. Store, covered, at room temperature. Makes about 1/4 cup seasoning.

• Calories 338, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 108 mg, Sodium 653 mg, Carbohydrate 36 g, Fiber 1 g, Protein 25 g. Daily Values: Vitamin A 5%, Vitamin C 1%, Calcium 7%, Iron 23%.
• Percent Daily Values are based on a 2,000 calorie diet

This hearty soup full of beans, mushrooms, orzo, and tomatoes can be on the table in just 30 minutes.

Ingredients

• 2 cloves garlic, minced
• 1 Tbsp. extra virgin olive oil
• 2 cups stemmed shiitake mushrooms, sliced
• 3 14-oz. cans vegetable broth
• 1 15-oz. can cannellini beans, rinsed and drained
• 1/2 cup dried orzo
• 1-1/2 cups quartered cherry tomatoes
• 1/4 cup small fresh oregano leaves
• 1/2 cup feta cheese, crumbled
• Freshly ground pepper
• 1 Tbsp. extra virgin olive oil

• In a 4-quart Dutch oven cook garlic in hot oil for 15 seconds. Add mushrooms. Cook, stirring frequently, until mushrooms are tender. Stir in vegetable broth and beans; bring to boiling. Add orzo. Return to boiling; reduce heat. Simmer, covered, 15 minutes or until orzo is tender. Stir in cherry tomatoes, and 3 tablespoons of the oregano; heat through. Sprinkle with remaining oregano, feta, and pepper. Drizzle with olive oil. Makes 4 servings.

• Calories 312, Total Fat 11 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 13 mg, Sodium 1497 mg, Carbohydrate 48 g, Total Sugar 5 g, Fiber 8 g, Protein 14 g. Daily Values: Vitamin A 0%, Vitamin C 19%, Calcium 13%, Iron 16%.
• Percent Daily Values are based on a 2,000 calorie diet

• Calories 312, Total Fat 11 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 13 mg, Sodium 1497 mg, Carbohydrate 48 g, Total Sugar 5 g, Fiber 8 g, Protein 14 g. Daily Values: Vitamin A 0%, Vitamin C 19%, Calcium 13%, Iron 16%.
• Percent Daily Values are based on a 2,000 calorie diet

Each bowl of this brothy soup holds a healthful portion of greens. Enjoy coming home to this hearty soup recipe.

Ingredients

• 1 medium onion, chopped
• 4 cloves garlic, minced
• 2 tsp. dried Italian seasoning, crushed
• 2 Tbsp. butter
• 2 Tbsp. dry sherry (optional)
• 2 14-oz. cans chicken broth
• 1 large potato, peeled and chopped
• 2 9-oz. pkgs. fresh spinach or 1-1/4 lb. fresh spinach, washed and trimmed
• 2 cups watercress, tough stems removed
• 2 oz. Parmesan cheese, shaved
• 2 small tomatoes, quartered, seeded and thinly sliced

• In 4-quart Dutch oven cook onion, garlic, and Italian seasoning in hot butter over medium heat 5 minutes or until onion is tender, stirring occasionally.
• If using sherry, remove Dutch oven from heat; slowly pour in sherry. Return to heat; cook and stir 1 minute. Add broth and potato. Bring to boiling. Simmer, covered, 10 minutes or until potato is tender. Remove from heat.
• Set aside 2 cups of the spinach. Stir remaining spinach, half at a time, into soup just until wilted. Cook about 5 minutes.
• Transfer soup, half at a time, to food processor or blender; cover and process or blend until smooth. Return to Dutch oven; heat through. Season with salt.
• To serve, top with reserved spinach, watercress, Parmesan, and tomatoes. Makes 6 side-dish servings.

• Calories 151, Total Fat 7 g, Saturated Fat 4 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 0 g, Cholesterol 18 mg, Sodium 881 mg, Carbohydrate 16 g, Total Sugar 3 g, Fiber 4 g, Protein 8 g. Daily Values: Vitamin C 65%, Calcium 23%, Iron 16%.
• Percent Daily Values are based on a 2,000 calorie diet

The grilled vegetable, olive and herb relish makes a tasty side for the seasoned beef tenderloin.

Ingredients

• 2 teaspoons dried oregano, crushed
• 2 teaspoons cracked black pepper
• 1-1/2 teaspoons finely shredded lemon peel
• 3 cloves garlic, minced
• 1 3- to 4-pound center-cut beef tenderloin
• 2 Japanese eggplants, halved lengthwise
• 2 red or yellow sweet peppers, halved lengthwise and seeded
• 1 sweet onion (such as Walla Walla or Vidalia), cut into 1/2-inch slices
• 2 tablespoons olive oil
• 2 plum tomatoes, chopped
• 2 tablespoons chopped, pitted kalamata olives
• 2 tablespoons snipped fresh basil
• 1 tablespoon balsamic vinegar
• 1/4 to 1/2 teaspoon salt
• 1/8 teaspoon ground black pepper

• In a small bowl combine oregano, cracked pepper, lemon peel, and 2 cloves of the garlic. Use your fingers to rub the mixture onto all sides of the meat.
• In a grill with a cover, arrange hot coals around a drip pan. Test for medium-hot heat above the pan. Place meat on grill rack over drip pan. Brush eggplants, sweet peppers, and onion slices with olive oil. Arrange vegetables on edges of grill rack directly over coals. Cover and grill for 10 to 12 minutes or until vegetables are tender, turning once. Remove vegetables from grill; set aside. Cover grill and continue grilling meat for 25 to 30 minutes more or until a meat thermometer inserted in the center registers 135 degrees for medium-rare doneness. Cover; let stand for 15 minutes before slicing.
• Meanwhile, for relish, coarsely chop grilled vegetables. In a medium bowl combine grilled vegetables, tomatoes, olives, basil, the remaining garlic clove, the vinegar, salt, and the ground black pepper. Serve the beef with relish. Makes 10 servings.

• Calories 240, Total Fat 12 g, Saturated Fat 4 g, Monounsaturated Fat 2 g, Cholesterol 77 mg, Sodium 133 mg, Carbohydrate 6 g, Protein 27 g. Daily Values: Vitamin C 49%, Calcium 1%, Iron 25%.
• Percent Daily Values are based on a 2,000 calorie diet

This breakfast recipe, loaded with eggs, beans, salsa, and cheese, is hearty enough to serve for dinner.

Ingredients

• 1 cup canned black beans, rinsed and drained
• 1/3 cup bottled chunky salsa
• 4 eggs
• 2 tablespoons milk
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt
• Nonstick cooking spray or cooking oil
• 1 medium tomato, thinly sliced
• 1/2 cup crumbled queso fresco cheese or shredded Monterey Jack cheese (2 ounces)
• 1/4 cup dairy sour cream
• 4 teaspoons snipped fresh mint
• Bottled chunky salsa (optional)

• In a small saucepan mash the beans slightly. Stir in the 1/3 cup salsa. Heat through over low heat. Cover and keep warm while making egg "tortillas."
• In a medium bowl beat eggs with a whisk; whisk in milk, pepper, and salt. Coat an unheated 10-inch nonstick omelet pan (or skillet with flared sides) with nonstick cooking spray, or brush lightly with a little cooking oil. Preheat pan over medium heat until a drop of water sizzles.
• For each egg "tortilla," pour about 1/4 cup of the egg mixture into the pan. Lift and tilt pan to spread egg mixture over bottom. Return to heat. Cook for 1-1/2 to 2 minutes or until lightly browned on bottom (do not turn).
• 4. Loosen edges of the egg "tortilla" with spatula; carefully slide out onto a serving plate, browned side down. On one half of the "tortilla," spread one-fourth of the bean-salsa mixture. Top with tomato and cheese. Fold in half and then into quarters to form the burritos. Keep warm while preparing remaining tortillas and assembling remaining burritos. Top with sour cream and the remaining cheese; sprinkle with mint. If desired, serve with additional salsa. Makes 4 servings.

• Calories 179, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 223 mg, Sodium 389 mg, Carbohydrate 14 g, Fiber 4 g, Protein 14 g.
• Percent Daily Values are based on a 2,000 calorie diet

Saffron, an expensive spice with a distinctive flavor and color, makes these shrimp appetizers an impressive party food.

Ingredients

• 1/8 tsp. saffron threads, crushed or ground turmeric
• 2 Tbsp. mayonnaise
• 2 tsp. olive oil
• 8 extra large peeled, deveined and cooked shrimp
• 1 clove garlic, minced
• 8 small focaccia wedges or baguette slices
• Fresh cilantro leaves

• In a small bowl combine saffron with 2 teaspoons hot water. Stir in mayonnaise; set aside.
• In a medium skillet, heat oil over medium-high heat until hot. Add cooked shrimp and garlic. Cook and stir until shrimp are heated through.
• Divide shrimp among 8 small individual plates. Spoon saffron mayonnaise over each serving. Serve with focaccia and garnish with cilantro leaves. Makes 8 servings.

• Calories 113, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 2 g, Cholesterol 67 mg, Sodium 130 mg, Carbohydrate 7 g, Total Sugar 0 g, Fiber 0 g, Protein 10 g. Daily Values: Vitamin A 0%, Vitamin C 1%, Calcium 5%, Iron 6%.
• Percent Daily Values are based on a 2,000 calorie diet

Make hot oatmeal chock-full of apples and dates to energize your entire family on cold winter mornings.

Ingredients

• 3 cups water
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1-1/3 cups regular rolled oats
• 1 small apple, chopped
• 1/4 cup pitted whole dates, snipped
• 2 tablespoons sliced almonds
• 1 tablespoon brown sugar
• 2-2/3 cups skim milk

• In a medium saucepan combine water, cinnamon, and salt. Bring to boiling; stir in oats. Cook for 5 minutes, stirring occasionally. Let stand, covered, until of desired consistency.
• Divide oatmeal mixture among four serving bowls. Top each bowl of oatmeal with some chopped apple, snipped dates, sliced almonds, and brown sugar. Divide milk among serving bowls. Makes 4 servings.

• Calories 204, Total Fat 4 g, Cholesterol 1 mg, Sodium 146 mg, Carbohydrate 38 g, Protein 7 g.
• Percent Daily Values are based on a 2,000 calorie diet

Adding chicken and orange sections transforms this Middle Eastern salad into a low-cholesterol main-dish salad.

Ingredients

• 1-1/2 cups boiling water
• 3/4 cup bulgur
• 2 oranges
• 1-1/2 cups cubed cooked chicken or turkey
• 2 cups chopped seeded cucumber
• 2 tablespoons snipped fresh parsley
• 2 tablespoons chopped green onion
• 1 tablespoon snipped fresh mint or 1 teaspoon dried mint, crushed
• 1 tablespoon olive oil or salad oil
• 1/2 teaspoon salt
• Romaine lettuce leaves

• In a medium mixing bowl pour boiling water over bulgur. Let stand 30 minutes. Drain off excess liquid.
• Meanwhile, finely shred enough peel from oranges to make 2 teaspoons peel. Peel and section oranges over a bowl to catch juice. Cover and chill orange sections until serving time. Measure and reserve 1/4 cup orange juice.
• In a large mixing bowl stir together drained bulgur, orange peel, orange juice, chicken, cucumber, parsley, green onion, mint, oil, and salt.
• Cover and chill 4 to 24 hours, stirring occasionally.
• Just before serving, fold in orange sections. Serve on lettuce-lined plates. Makes 4 servings.

• Calories 245, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 47 mg, Sodium 344 mg, Carbohydrate 26 g, Fiber 6 g, Protein 19 g. Daily Values: Vitamin A 6%, Vitamin C 40%, Iron 10%.
• Percent Daily Values are based on a 2,000 calorie diet

Minimal cooking oil to stir-fry the meat and vegetables means this easy meal low calorie and healthful.

Ingredients

• 1/4 cup lime juice
• 1/4 cup reduced-sodium chicken broth
• 1 tablespoon snipped fresh cilantro
• 2 cloves garlic, minced
• 1-1/2 teaspoons cornstarch
• 3/4 pound boneless beef top sirloin steak, cut into thin, bite-size strips
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• Nonstick cooking spray
• 2 small onions, cut into thin wedges
• 2 small green, red, and/or yellow sweet peppers, cut into thin strips
• 1 tablespoon cooking oil
• 1 10-ounce package torn mixed greens (8 cups)
• 12 cherry tomatoes, quartered
• Baked Tortilla strips (see recipe below), (optional)
• Red or green salsa (optional)

• Combine lime juice, chicken broth, cilantro, garlic, and cornstarch. Set aside.
• Sprinkle beef with cumin, salt, and black pepper; toss to coat. Coat an unheated large skillet with cooking spray. Add onions and sweet peppers. Stir-fry over medium heat for 3 to 4 minutes or until crisp-tender. Remove vegetables from skillet.
• Carefully add cooking oil to the skillet. Add beef strips; stir-fry about 3 minutes or until desired doneness. Push to side of the skillet.
• Stir lime juice mixture; add to skillet. Cook and stir until thickened and bubbly; cook and stir 1 minute more. Stir meat and vegetables into mixture in skillet; heat through.
• To serve, arrange greens and tomatoes on four dinner plates. Divide beef-vegetable mixture among plates. Top with Baked Tortilla Strips and serve with red or green salsa, if desired. Makes 4 main-dish servings.

• Cut two corn tortillas into 1/8- to 1/4-inch-wide strips. Place strips on a baking sheet. Coat with nonstick cooking spray. Combine 1/8 teaspoon paprika and 1/8 teaspoon chili powder; sprinkle over tortilla strips. Bake in a 400 degree F oven 5 minutes. Toss; bake 3 to 5 minutes more.

• Calories 242, Total Fat 12 g, Saturated Fat 4 g, Cholesterol 57 mg, Sodium 235 mg, Carbohydrate 13 g, Fiber 3 g, Protein 22 g.
• Percent Daily Values are based on a 2,000 calorie diet

Here's a Japanese-inspired beef dinner that's quick to make. The subtle spiciness comes from pepper flakes, wasabi powder, and fresh ginger.

Ingredients

• 1 tablespoon soy sauce
• 1 teaspoon red pepper flakes
• 1 pound flank steak
• 1/4 pound snow peas, trimmed
• 1/4 cup rice wine vinegar
• 2 tablespoons vegetable oil
• 1 tablespoon wasabi powder
• 1 tablespoon soy sauce
• 1 tablespoon grated fresh ginger
• 1 teaspoon salt
• 1/2 teaspoon minced garlic
• 1/4 teaspoon freshly ground pepper
• 2 cups shredded daikon or red radishes
• 6 cups thinly sliced romaine lettuce
• 6 cups thinly sliced Napa cabbage
• 2 cups trimmed watercress
• 1 cup sliced red radishes
• 1/2 cup thinly sliced green onions

• Heat grill or broiler. Combine soy sauce and pepper flakes in pie plate. Add steak, turning to coat. Grill 5 minutes per side for medium-rare. Let stand 5 minutes. Slice very thin diagonally.
• Cook snow peas in boiling water 30 seconds; drain. Rinse under cold running water; drain again. Halve diagonally.
• Make Wasabi Dressing: Puree all ingredients in blender. Transfer to large bowl.
• Add all vegetables to dressing and toss to coat. Divide among 6 serving plates and top with sliced steak. Makes 6 servings.

• Calories 215, Total Fat 12 g, Saturated Fat 4 g, Cholesterol 38 mg, Sodium 792 mg, Carbohydrate 9 g, Protein 18 g.
• Percent Daily Values are based on a 2,000 calorie diet