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Preparation time: 15 minutes

Serves: 4


• 1 cup low-fat cottage cheese

• 1½ cups red grapes, quartered

• 1 stalk celery, chopped

• ¾ cup dry roasted cashews,

   unsalted, coarsely chopped

• Ground black pepper to taste

• 2 tbsp fresh parsley, chopped

• 8 lettuce leaves

• 8 slices whole-grain bread



1. In a medium bowl, mix cottage cheese, grapes, celery, cashews,

parsley, and ground black pepper.

2. Toast bread and build sandwiches following steps 3 and 4.

3. Spread ¼ salad mix on 4 of the bread slices.

4. Add two lettuce leaves to each sandwich; top with 2nd bread slice.

The creamy and tangy goodness of low-fat cottage cheese is the

perfect balance to sweet grapes and cashews. Enjoy this salad as a

sandwich filling or on a bed of lettuce.


Serving Suggestions:

Serve with a side of raw baby carrots (about ½ cup) and 1 cup of

sparkling water w/ lemon wedge.





Bring another serving of vegetables and important nutrients to your

plate with this veggie-filled twist on classic fajitas. We’ve upped the

vegetable ante by sautéing savory mushrooms and mixing them

with steak for an umami-rich, flavorful punch. And we’ve sped up the

preparation time for this Tex-Mex favorite, foregoing marinating the

steak by using a tender cut.


Preparation time: 45 minutes



• 12 oz sirloin or other

   boneless steak, about ¾-inch


• 3 cups sliced cremini


• 1 tbsp no-salt fiesta lime

   seasoning, divided

• 1 tbsp olive oil

• 1 medium green bell pepper,

   sliced into strips

1 medium red bell pepper,

   sliced into strips

• 1 medium yellow bell pepper,

   sliced into strips

• 8 whole-wheat tortillas, 6-inch

• 1 medium tomato, diced

• 2 cups shredded iceberg


• 4 tbsp non-fat sour cream



Slice beef across the grain into ¼-inch strips. Place in a medium

bowl with ½ tbsp fiesta lime seasoning; toss to coat. Place mushrooms,

peppers, and onion and remaining fiesta lime seasoning in a

large bowl; toss to coat. Heat oil in large, non-stick skillet. Add beef

strips; cook about 3-4 minutes. Remove from skillet. Place coated

vegetables in skillet and sauté until vegetables are slightly tender,

about 5-8 minutes. Add beef back to skillet and sauté mixture 1-2

more minutes. Assemble fajitas by dividing beef-vegetable mixture

evenly on each tortilla, top with remaining ingredients and roll up.






Sweet Potato Oven Fries

• 4 large sweet potatoes (yams)

• 1½ tbsp canola oil

• 1 tbsp lemon pepper seasoning



Salmon Burgers

• 1 14.75-ounce can pink or red


• 2 green onions, chopped

• ½ cup chopped red bell pepper

• 8 crackers, unsalted tops

(saltine-like), crushed

• 2 tsp lemon juice

Egg whites from 2 eggs,


• 2 tbsp plain low-fat yogurt

• ¼ tsp ground black pepper

• Cooking spray

• 4 whole-wheat buns

• Bibb lettuce, 8 leaves

• 2 medium tomatoes, sliced





Place oven rack in center, heat oven to 425 °F. Wash and scrub sweet

potatoes, slice into wedges, length-wise. In a large bowl, toss potato

wedges with canola oil and seasoning. Spread on cookie sheet. Roast

in the oven, turning occasionally, until tender and golden brown, about

30-40 minutes. While sweet potatoes are roasting, prepare salmon

burgers. Drain salmon; place in a medium mixing bowl and flake. Fold in

green onions and red pepper, crushed crackers, lemon juice, egg whites

and yogurt. Shape into 4 patties. Coat large nonstick skillet lightly with

cooking spray; heat. Cook salmon burgers until golden brown, turn, and

continue cooking until other side is golden brown. Serve burgers with

sliced tomatoes and lettuce, and sweet potato oven fries.