2013 Recipe of the Week

Ingredients:

-1 ounce ham (about 2 or 3 slices)

-1 ounce turkey (about 2 or 3 slices)

-1 ounce Swiss cheese (about 2 slices)

-1 hard-cooked egg, chopped

-4 leaves of romaine lettuce, finely shredded

-1/4 cup fresh yellow bell pepper, finely chopped

-1/4 cup red onion, finely chopped

-1/4 cup cucumber, peeled, seeded, and finely chopped

-1 tomato, seeds removed, chopped

-1 small carrot, grated

-2 tablespoons reduced-calorie Thousand Island dressing

-2 large colorful sun-dried tomato wraps

Directions:

Tightly roll ham slices and cut into thin strips. Do the same with the turkey and Swiss cheese. Toss with vegetables that have been chopped and shredded. You mix should look like confetti and be almost moist enough to enjoy without dressing. Pack it to go in a plastic bowl. Take tortilla wraps and dressing on the side. Assemble when you're ready to eat. Put a tablespoon of dressing on a large tortilla wrap and mound "confetti" on top. Roll and enjoy.

Serves 2

1 pound Brussels sprouts or broccoli, cabbage, kale, collards, or turnips

1 cup chicken broth, low sodium

2 tsp. lemon juice

2 tsp. spicy brown mustard

1 tsp. dried thyme

1 cup sliced mushrooms

Directions: Trip Brussels sprouts and cut in half.  Steam until tender--about six to 10 minutes, or microwave on high for three to four minutes.  Bring the broth to a boil in a nonstick pot.  Mix in the lemon juice, mustard, and thyme.  Add the mushrooms.  Boil until the broth is reduced by half, about five to eight minutes.  Add the Brussels sprouts.  Toss well to coat with the sauce.

Serves four.  Each serving contains 70 calories, 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 85 mg sodium, 4 g dietary fiber, and 4 g protein.

3 cups roughly chopped broccoli florets

1 cup raisins

1/2 medium head cauliflower, roughly chopped

3/4 cup chopped onions

1/4 cup olive oil

1 small red bell pepper, seeded and thinly sliced

1/2 cup chopped walnuts

1/4 cup red wine vinegar

6 to 12 large lettuce leaves

2 beefsteak tomatoes cut into wedges

Directions: In a large mixing bowl, combine the broccoli, cauliflower, raisins, onions, bell pepper, and walnuts.  In a separate bowl, whisk together the vinegar and olive oil.  Toss with the combined salad ingredients and serve on lettuce leaves with tomato wedges on individual salad plates.

Serves six.  Each serving contains 271 calories, 16 g fat, 0 mg cholesterol, 37 mg sodium, 32 g carbohydrates.