Tofu Salad
4/21 ,
TOFU SALAD
1 Tbsp soy sauce
1 Tbsp almond butter
1/8 tsp minced garlic
4 oz tofu, extra firm, thinly sliced
1 cup snow peas, slivered
1/2 tsp sesame seeds
2 Scandinavian crispbread crackers

Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with sesame seeds, and serve with crackers.

Total: 330 calories

Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that people who ate 1.5 ounces a day of almonds for six weeks reduced their belly fat and waist circumference more than those had a high-carbohydrate, calorie-matched snack.

Salmon Avocado “Sushi”
Salmon Avocado "Sushi"
5/21 ,
SALMON AVOCADO “SUSHI”
1/2 avocado, thinly sliced
2 oz smoked salmon, thinly sliced
1/4 cup cooked rice noodles
1/4 papaya, thinly sliced
1 Tbsp chopped scallions
2 sheets nori seaweed
1 lime wedge

Lay fillings on nori sheets, and roll up sushi-style. Cut, season with lime juice, and sprinkle with salt and pepper to taste.

Total: 470 calories

The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation.

Burger and Fries
Burger and Fries
6/21 ,
BURGER AND FRIES
1 Organic Sunshine Garden Herb burger
1/2 Food for Life sprouted whole-grain bun
2 leaves romaine lettuce
1 thick slice red tomato
2 tsp Dijon mustard
1 small sweet potato
1 tsp olive oil
Cinnamon
Cumin
Paprika

Cook burger, and serve open-faced on half a bun. Top with lettuce, tomato, and mustard. Cut sweet potato into wedges, coat with oil and seasonings to taste, and bake.

Total: 490 calories

Who says you have to forgo your favorite burger-and-fries combo for the sake of a flat belly? These replacements keep your favorites low-calorie.

Fiesta Salad
Fiesta Salad
7/21 ,
FIESTA SALAD
4 oz ground turkey (93% lean)
1 1/2 tsp Simply Organic Southwest Taco seasoning
3 cups shredded romaine lettuce
1/4 cup black beans
1/2 cup diced tomatoes
1/4 cup yellow corn
1 Tbsp cotija cheese
5 blue-corn tortilla chips, crumbled

Brown turkey in a pan on the stove top, and stir in taco seasoning. Toss turkey with remaining ingredients.

Total: 410 calories

Salmon Cucumber Boats
Salmon Cucumber Boats
13/21 ,
SALMON CUCUMBER BOATS
3 oz canned pink salmon, drained
1 Tbsp capers
1 tsp yellow mustard
2 Tbsp plain low-fat yogurt
Dash salt
Dash pepper
1 cucumber

Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture.

Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper

Total: 431 calories

Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.

Autumn Pumpkin Mix
Autumn Pumpkin Mix
14/21 ,
AUTUMN PUMPKIN MIX
3/4 cup Brussels sprouts
1 cup cubed pumpkin
2 tsp olive oil
1 oz crumbled goat cheese
2 Tbsp pistachios
1/2 medium pear, sliced
2 Tbsp balsamic vinegar
2 tsp yellow mustard

Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through. Remove from oven, and toss with remaining ingredients.

Total: 387 calories

Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.

Open-Faced Turkey and Feta Sandwich
Open-Faced Turkey and Feta Sandwich
15/21 ,
OPEN-FACED TURKEY AND FETA SANDWICH
1 slice whole-grain bread
3 oz sliced turkey breast
1/4 cup baby spinach
1/4 cup sun-dried tomatoes
1 Tbsp feta

Side Salad
12 yellow or red cherry tomatoes, halved
1/4 cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
1/2 Tbsp olive oil
1/2 tsp fresh lemon juice
1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.

Total: 367 calories

This salad isn’t only visually pleasing, it’s seriously filling. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

Tabbouleh and Tuna on Greens
Tabbouleh and Tuna on Greens
16/21 ,
TABBOULEH AND TUNA ON GREENS
3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

Keep your taco salad healthy by swapping out beef for lean turkey.

Winter Sausage and Lentil Salad
Winter Sausage and Lentil Salad
8/21 ,
WINTER SAUSAGE AND LENTIL SALAD
1 link pre-cooked chicken sausage (3 oz)
1 tsp garlic salt
1/2 cup cooked lentils
1/2 bulb fennel, finely diced
1/2 Granny Smith apple, finely diced
1/2 stalk celery, finely diced
2 cups arugula
1 tsp olive oil
1 tsp red wine vinegar
1/2 tsp Dijon mustard

Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for 2 minutes. Remove from heat, stir in fennel, apple, and celery, and serve over arugula. Whisk oil, vinegar, and mustard, and drizzle over top.

Total: 390 calories

Chances are, you’re not utilizing fennel in your cooking, but you should be—it’s loaded with phytonutrients, vitamin C, fiber, folate, and potassium.

Shrimp Salsa Recipe
Shrimp Salsa Recipe photo by Taste of Home
Shrimp Salsa Recipe
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“Every time I take this salsa to a party, it’s the first thing to go,” details Monique Jacketta of West Bountiful, Utah. She was skeptical when her mother gave her the recipe, but says one taste won her heart!
Recommended: Top 10 Shrimp Recipes
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TOTAL TIME: Prep: 15 min. + chilling MAKES: 4 servings
Ingredients
1/3 pound cooked small shrimp, peeled and deveined
1/4 cup chopped avocado
3 tablespoons chopped onion
3 tablespoons chopped tomato
3 tablespoons chopped radishes
4-1/2 teaspoons lime juice
1 tablespoon minced fresh cilantro
2 teaspoons chopped jalapeno pepper
2 teaspoons olive oil
1/4 teaspoon salt
Dash pepper
Tortilla chips
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Nutritional Facts
1/3 cup: 80 calories, 4g fat (1g saturated fat), 74mg cholesterol, 236mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 8g protein.

Directions
Cut shrimp into small pieces; place in a small serving bowl. Stir in the next 10 ingredients. Cover and refrigerate for at least 1 hour. Serve with tortilla chips. Yield: about 1-1/3 cups.
Editor’s Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Originally published as Shrimp Salsa in Country Woman January/February 2003, p39
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