8 slices sourdough bread, toasted
8 thin slices cucumber
¼ cup wasabi mayonnaise
4 thin slices sweet onion
4 oz. part skim mozzarella cheese, sliced 8 fresh basil leaves
2 medium tomatoes, sliced
Spread toast with mayonnaise. On four slices, layer the remaining ingredients; top with remaining slices.
Serves 4. Per serving: 560 calories, 18 g fat,
23 g protein, 77 g carbohydrate, 4 g fiber,
1080 mg sodium
1 lb. fresh tomatoes, chopped
¾ cup tomato juice
½ cup peeled and chopped cucumber
¼ cup chopped onion
2 Tbsp. chopped green pepper
½ tsp. garlic powder
1 Tbsp. white distilled vinegar
½ tsp. salt
¼ cup dry croutons
Dash hot pepper sauce
Pinch black pepper
In a blender container combine all ingredients; pulsate until desired consistency. Serve chilled.
Serves 4 (about 1 cup each).
Per serving: 50 calories, .5 g fat, 2 g protein,
11 g carbohydrate, 2.5 g fiber, 465 mg sodium
1 Tbsp. olive oil
1 hot pepper, minced (optional)
2 cups diced cooked chicken
1-oz pkg. taco seasoning mix
¼ cup water
4 small summer squash (such as zucchini), halved and sliced
1 green pepper, julienned
In a large skillet, heat oil over medium-high heat. Add hot pepper, chicken, taco seasoning and water; sauté until chicken is heated through. Add squash and green pepper; sauté until crisp-tender, about 3 to 5 minutes.
Serves 4. Per serving: 260 calories, 8 g fat,
39 g protein, 10 g carbohydrate, 1 g fiber,
750 mg sodium
3 eggs, lightly beaten
¾ cup applesauce
1 Tbsp. vanilla
1¾ cup sugar
2 cups shredded zucchini
1 cup shredded carrots
1½ cups whole-wheat flour
1½ cups all-purpose flour
1 tsp. baking powder
¼ tsp. baking soda
1 Tbsp. ground cinnamon
1 tsp. salt
2 cups fresh blueberries
Preheat oven to 350 degrees. Spray 4 mini-loaf pans with cooking spray. In a medium bowl, beat together eggs, applesauce, vanilla and sugar. Fold in zucchini and carrots. In a separate bowl combine flours, salt, baking powder, baking soda and cinnamon. Pour dry ingredients into wet ingredients; gently mix. Fold in blueberries. Transfer to mini-loaf pans. Bake 50 minutes, or until knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans and then turn onto wire racks to cool completely.
Serves 12. Per serving: 150 calories, 6 g fat,
9 g protein, 15 g carbohydrate, 1 g fiber,
340 mg sodium
2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1 (15 oz.) can kidney beans, drained & rinsed
1 large red bell pepper, diced ( OR green pepper)
¾ cup diced zucchini
1/3 cup slivered almonds
1/3 cup diced scallions (OR fresh onions)
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Salt and ground black pepper to taste*
In a medium saucepan, bring vegetable broth to a boil. Add barley, cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile in a large bowl, combine kidney beans, pepper, zucchini, almonds and scallions.
Rinse cooked barley with cold water. Combine cooled drained barley with bean mixture. Add oil and vinegar; season with salt and pepper. Chill until serving.
*Salt and pepper not included in analysis
Serves 8 (3/4 cup) Per serving: 160 calories, 6 g fat, 6 g protein, 21 g carbohydrate, 7 g fiber,
40 mg sodium
1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!
Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium
500 Club® foods are not only delicious but also controlled in calories and fat.
Visit 500-club.org or call (608) 775-3447 to learn more and find out where 500-Club selections are served.
1 1/2 cups broccoli florets
1 1/2 cups cauliflower florets
1 red onion, minced
2 carrots, shredded
1 cup chopped cabbage
1/4 cup chopped fresh parsley
2 tsp. salt substitute
4 tsp red wine vinegar.
In a large bowl, combine all ingredients. Refrigerate 1 hour to allow flavors to blend.
Serves 4. Per serving: 50 calories, 0 g fat,
3 g protein, 11 g carbohydrate, 4 g fiber,
45 mg sodium
2 TBS plus 1 TBS olive oil
1 tsp salt
1/2 tsp ground black pepper
1 TBS minced fresh parsley
1 TBS minced fresh basil
1 tsp minced garlic
3 zucchinis, chopped
1 green bell pepper, chopped
1 red onion, chopped
3/4 cup celery, chopped
1 lb. skinless chicken breast (4 breasts)
1 cup vegetable stock
Preheat oven to 375 degrees. In a large bowl, stir together 2 TBS olive oil, 1/2 tsp salt, 1/4 tsp pepper, parsley, basil and garlic. Add vegetables, mix well and arrange in a casserole dish. Mix 1/2 tsp salt, 1/4 tsp pepper and 1 tsp oil; brush the mixture over the chicken breasts, place chicken on vegetables. Bake about 20 minutes then add 1 cup of vegetable stock. Bake 25 more minutes more or until chicken is cooked and internal temperature reaches 165 degrees.
Serves about 4 (1 cup/serving). Per 1 serving:
240 calories, 11 g fat, 26 g protein, 7 g carbohydrate, 2 g fiber, 890 mg sodium
Serves 6 (about ½ cup each)
8 carrots, sliced
10 dried apricots, sliced
1 Tbsp. butter
1 Tbsp. packed brown sugar
1 Tbsp. snipped fresh dill or 1 tsp. dried dill weed
½ tsp. fennel seed, crushed
½ tsp. prepared mustard
In a saucepan over medium-high heat, cover carrots with water and bring to boiling. Cover and cook carrots 8 minutes or until crisp-tender; drain. Add remaining ingredients and stir until blended and butter is melted.
Per serving: 90 calories, 2 g fat, 1 g protein,
18 g carbohydrate, 4 g fiber, 75 mg sodium
½ lb. fresh snow peas
1 Tbsp. water
1 tsp. minced garlic
1 tsp. butter
1 tsp. lemon juice
½ tsp. Italian seasoning
In a microwave-safe dish, combine snow peas, water and garlic. Cover and microwave on high for 3-4 minutes or until crisp-tender; drain. In a small bowl, combine butter, lemon juice and Italian seasoning. Drizzle over peas; toss to coat.
Serves 2. Per serving: 70 calories, 2.5 g fat,
3 g protein, 9 g carbohydrate, 2 g fiber,
20 mg sodium