Recipe: Low-Fat, Low-Cholesterol, Low-Sodium Recipes - Continued

Here we go, Elly:

LUNCH IDEAS:

FRESH FRUIT SALAD
(Serves 4; 1 cup per serving)

4 cups assorted fresh fruit (such as peaches, oranges, pineapples, seedless grapes, or fresh or frozen berries)
1 to 2 Tbs raspberry vinegar

Slice fruit and arrange on a serving plate. Sprinkle with raspberry vinegar, cover and chill.

Calories 87.26; Total Fat 0.49 gm; Cholesterol 0.00 mg; Sodium 1.21 mg.
(analysis based on a salad consisting of peaches, oranges, pineapples, seedless grapes and unsweetened strawberries)

FRESH FRUIT SALAD WITH POPPY SEED AND YOGURT DRESSING
(Serves 6; 1/2 cup per serving)

3 cups assorted fresh fruit, cut into bite-size pieces
1 cup lowfat lemon yogurt
1/4 tsp poppy seeds

Place fruit in individual serving bowls. In a small bowl, mix yogurt and poppy seeds with a whisk; then pour over fruit, using 2 to 3 tablespoons per serving.

Calories 92.15; Total Fat 0.73 gr; Cholesterol 1.60 mg; Sodium 27.62 mg.

HERBED CHICKEN SALAD
(Serves 6; 1/2 cup per serving)

2 cups cooked chicken, but into bite-size pieces
1/4 cup plain nonfat yogurt
1/4 cup reduced-calorie mayonnaise
2 green onions with tops, thinly sliced
1 small carrot, grated
2 radishes, grated
3 Tbs chopped celery
2 Tbs chopped green pepper
2 Tbs chopped fresh parsley
1 tsp Worcestershire sauce
1 tsp Herb Seasoning (see below)
1/4 tsp freshly ground black pepper, or to taste
1-1/2 Tbs tarragon vinegar

Garnish:
Lettuce leaves, rinsed and drained
1 8-ounce can mandarin oranges, packed in fruit juice, drained; or
3 small tomatoes, sliced

Combine all salad ingredients except garnish. Mix well, cover and refrigerate at least 1 hour. To serve, place a scoop of salad on a lettuce leaf and garnish with orange segments or tomato slices.

Calories 145.9; Total Fat 4.59 gr; Cholesterol 40.24 mg; Sodium 111.80 mg.

HERB SEASONING
(Use this in casseroles, stews, or fresh vegetable dishes; it makes a great substitute for salt)
(Makes about 1/3 cup)

1/2 tsp cayenne pepper
1 Tbs garlic powder
1 tsp dried basil
1 tsp dried marjoram
1 tsp dried thyme
1 tsp dried parsley
1 tsp dried savory
1 tsp mace
1 tsp onion powder
1 tsp freshly ground black pepper
1 tsp ground sage

Combine all ingredients in medium bowl. Toss gently with spoon until well blended. Store in an airtight container in a cool, dry, dark place for up to six months.

VEGETABLE SOUP
(Serves 9; 1 cup per serving)

2 cups peeled, diced potatoes
1 cup diced carrots
1 cup diced celery
1 cup chopped onion
3 cups shredded cabbage
1 6-ounce can no-salt-added tomato paste
1 tsp dried thyme
1/4 tsp freshly ground black pepper
6 cups commercial low-sodium beef broth
1/3 cup finely chopped fresh parsley

Combine all ingredients except parsley in a large stockpot. Bring to a boil, reduce heat, and simmer 20 minutes, or until vegetables are tender. Remove 3 cups vegetables and broth and puree in a blender or the work bowl of a food processor fitted with a metal blade. Return puree to pot, add parsley and re-heat. Serve hot.

Note: You may wish to substitute equal amounts of similar types of vegetables for variety: 1 cup green beans, 1 cup peas, etc.

Calories 77; Total Fat 1 gr; Cholesterol 0 mg; Sodium 72 mg.

Okay, Elly, I'm taking a break - will return with desserts. I found a number that sound good to me!

Janet