“It’s a main dish that gives the best quality up to the last bite.”

INGREDIENTS   

2 cans black beans, rinsed and drained or 4 cups cooked black beans (tender)
1/4 cup ripe olives, sliced, drained
2 medium tomatoes, seeded & chopped
1/4 cup green onions, chopped
1/4 cup fresh cilantro, chopped
2 tbsp. olive oil, or vegetable oil
2 tbsp. lime juice
1 tsp. cumin, ground
1/4 tsp. pepper
1/8 tsp. salt
1 1/2 cups cooked orzo
4 cups fresh spinach

DIRECTIONS   

• Mix beans, olives, tomatoes, onions and cilantro in large bowl.
• Mix oil, lime juice, cumin, pepper and salt; toss with bean mixture. Stir in pasta.
• Let stand for 1 hour to blend flavors.
• Serve at room temperature as a side dish on spinach leaves.

“It’s so delicious, fabulous and perfect!”

INGREDIENTS   

1 – 16 ounce package bow tie pasta
1 cup broccoli florets
8 ounces fresh asparagus spears, trimmed and chopped
8 ounces diced cooked chicken breast meat
1 – 15 ounce can kidney beans, drained
1 – 4 ounce can sliced black olives, drained
1 medium green bell pepper, seeded and diced
1/2 pint cherry tomatoes, halved
4 ounces crumbled feta cheese (low-fat feta can also be used if available)
1 cup fat-free Italian salad dressing, or to taste
   Salt and pepper to taste

DIRECTIONS   

• Bring a large pot of lightly salted water to a boil.
• Add pasta, and cook until tender for about 8 minutes.
• Add broccoli florets and asparagus to the boiling water during the last 5 minutes.
• Drain, and run under cold water to cool.
• Stir together the diced chicken, kidney beans, black olives, green pepper, cherry tomatoes, feta cheese and Italian dressing in a large serving bowl.
• Stir in the pasta, broccoli and asparagus.
• Season this with salt and pepper to taste.
• This salad is best if chilled for a couple of hours before serving.

“It’s yummy with grilled meat.”

INGREDIENTS   

1 cup chicken broth or water
3/4 cup quick-cooking couscous, uncooked
1/2 cup dried tart cherries
1/2 cup coarsely chopped carrots
1/2 cup chopped unpeeled cucumber
1/4 cup sliced green onions
1/4 cup toasted pine nuts or slivered almonds (optional)
3 tbsp. balsamic vinegar
1 tbsp. olive oil
1 tbsp. Dijon-style mustard
   Salt and pepper to taste

DIRECTIONS   

• Bring water or broth to a boil in a medium saucepan; stir in couscous.
• Remove from heat; let stand, covered, 5 minutes. Fluff with a fork.
• Uncover; let cool 10 minutes.
• Put the cooked couscous, dried cherries, carrots, cucumber, green onions and pine nuts in a large bowl; mix well.
• Combine vinegar, olive oil and mustard in a small container; mix well.
• Pour over couscous mixture; stir to coat all ingredients.
• Season this with salt and pepper, if desired.
• Serve chilled or at room temperature.
• Notes: To toast pine nuts or almonds, spread nuts in an un-greased pan. Bake in a preheated 350º oven 5 to 7 minutes, stirring occasionally, or until brown.

“It’s good as a full meal, so delicious and delectable.”

INGREDIENTS   

1 -12 ounce package farfalle or bowtie pasta
10 ounces baby spinach, rinsed and torn into bite-size pieces
4 ounces crumbled feta cheese with basil and tomato*
1/2 small red onion, chopped
1 – 15 ounce can black olives, drained and chopped
1 cup fat free Parmesan Italian-style salad dressing
4 cloves garlic, minced
1 lemon, juiced
1/2 tsp. garlic salt
1/2 tsp. ground black pepper

DIRECTIONS   

• In a large pot of salted boiling water, cook pasta until al dente, rinse under cold water and drain.
• Combine the pasta, spinach, cheese, red onion and olives in a large bowl.
• Whisk together the salad dressing, garlic, lemon juice, garlic salt and pepper. Pour over salad and toss.
• Refrigerate for 2 hours and serve chilled. (Spinach will wilt after longer periods of time – still tastes good though).
• Option: use low fat feta cheese for even more reduction in fat and calories.

“It’s an unprepared mixture but still delicious!”

INGREDIENTS   

8 ounces vermicelli pasta
1 fresh tomato, chopped
1/2 cup chopped green bell pepper
1 – 6 ounce can sliced black olives
1/2 cup chopped red onion
1/2 cup fat free zesty Italian dressing
   Up to 2 tbsp. Salad Seasoning Mix*

DIRECTIONS   

• In a large pot of salted boiling water, cook pasta until al dente, rinse under cold water and drain.
• Combine the pasta, tomato, bell pepper, olives and onion in a large bowl.
• Whisk together the salad seasoning mix and add salad dressing to taste.
• Pour over salad and toss gently.
• Refrigerate for 4 hours or overnight to blend flavors.
• Option:  depending on the brand of Italian Dressing that you use, this may not be zesty enough. Use up to 2 tablespoon salad seasoning mix to season to taste.

“It’s a selectable but promising salad!”

INGREDIENTS   

2 cups bulgur (cracked wheat)
1 large bunch parsley
1/2 cup packed fresh mint leaves
4 green onions
3/4 pound tomatoes, seeded, chopped
6 tbsp. fresh lemon juice
2 tbsp. olive oil
1/4 – 1/2 tsp. ground cumin

DIRECTIONS   

• Place bulgur in large bowl.
• Pour enough warm water over to cover generously.
• Let stand until bulgur softens for about 15 minutes.
• Drain well, pressing out excess water.
• Return the bulgur to same large bowl.
• Finely chop the parsley, mint and green onions in processor; add bulgur.
• Mix in tomatoes, then lemon juice, oil and cumin.
• Season generously with salt and pepper.
• Option: It can be made 3 hours ahead. Let stand at room temperature.

“It’s a weird combination of ingredients but become favorite.”

INGREDIENTS   

2 cups canned black bean, drained and rinsed
2 cups crisp canned corn, drained
1/3 cup chopped red onion
1/4 cup chopped fresh cilantro
3 tbsp. lime juice
1 tsp. olive oil
1/2 tsp. salt
1/2 tsp. ground cumin
1/8 tsp. ground red pepper
1 small fresh jalapeno pepper, seeded and chopped (optional)

DIRECTIONS   

• Mix all ingredients and chill overnight to let flavors meld.

“This is a great preparation with barbeque alone!”

INGREDIENTS   

3 cups sliced tomatoes
1 cup finely sliced sweet onions or red onions
   salt & freshly ground black pepper
3 tbsp. olive oil
1 tsp. lemon juice
1 tbsp. chopped cilantro leaves (or to taste)

DIRECTIONS   

• Mix tomatoes, onion, salt and pepper together on a platter.
• Combine oil and lemon juice and pour over salad.
• Sprinkle with coriander leaves on top.

“It’s fabulous when served with grilled meat.”

INGREDIENTS   

1 1/2 tbsp. olive oil
1/2 tbsp. butter or margarine
1 1/2 cups broccoli florets
2 cloves garlic, minced
2 tomatoes, seeded and diced
3/4 cup julienne zucchini
1/2 cup julienne carrots
1/4 cup honey
1/4 cup lemon juice
1 1/2 tsp. grated lemon peel
3/4 tsp. dried basil, crushed
3/4 tsp. dried oregano, crushed
  salt and pepper, to taste
6 ounces linguine pasta, cooked
  Grated parmesan cheese

DIRECTIONS   

• Heat oil and butter in a large skillet over medium-high heat; add broccoli and garlic and stir-fry for 2 minutes.
• Reduce heat to low and add tomatoes, zucchini, carrot, honey, lemon juice, lemon peel and seasonings.
• Simmer for about 4 minutes or until vegetables are tender, stirring gently.
• Toss with noodles; cool.
• Sprinkle with parmesan cheese.
• Serve at room temperature or chilled.

“Mix the ingredients to savor the flavor chilled before serving.”

INGREDIENTS   

2 cups cooked brown rice
1 cup cooked wild rice
1 cup dried tart cherries
1/4 cup thinly sliced celery
1/4 cup thinly sliced green onions
1/4 cup chopped pecans
1/4 cup plain low-fat yogurt, to taste (1/4 -1/2 cup)
   Salt and pepper to taste
1 – 11 ounce can mandarin oranges, drained
1/2 cucumber, peeled, halved lengthwise, seeded and sliced

DIRECTIONS   

• Combine brown rice, wild rice, cherries, celery, green onions and pecans in a large serving bowl; mix well.
• Stir in yogurt;
• Season this with salt and pepper.
• Arrange orange sections and cucumber slices in a decorative pattern on top of the salad.
• Refrigerate, covered, several hours to blend flavors before serving.