Baked Salmon With Artichoke Hearts

1 6-oz jar of marinated artichoke hearts, drained and chopped ½ cup minced red onion ½ cup minced celery

2 Tbs reduced-fat sour cream ½ Tbs Dijon mustard 4 4-oz salmon filets, skin removed Salt and freshly ground black pepper, to taste 2 Tbs chopped flat-leaf parsley

Preheat oven to 400 degrees. In a medium bowl, mix together artichoke hearts, red onion, and celery. In a small bowl, mix sour cream with mustard. Place salmon filets on 4 individual sheets of aluminum foil. Sprinkle each filet with salt and pepper.

Spread equal amounts of the vegetable mixture, then the sour cream mixture on top of each filet. Sprinkle parsley on top. Fold edges and crimp to seal.

Place fish packets on cookie sheet. Bake for 12–15 minutes, or until cooked through. Makes 4 servings.

Per serving: 243 calories, 12 g total fat (2 g saturated fat), 7 g carbohydrate, 28 g protein, 2 g dietary fiber, 276 mg sodium.

Black Bean and Orange Salsa

1 navel orange 1 can (15 oz) black beans, rinsed and drained 1 small yellow bell pepper, seeded and finely chopped 1 jalapeño pepper, seeded and finely chopped ½ cup cilantro leaves (stems removed), finely chopped ½ cup finely chopped scallions, white and green parts 1 Tbs fresh lime juice Salt and freshly ground black pepper, to taste 1 tsp canola oil

Grate 1 teaspoon of zest from the orange. Peel and section the orange, holding it over a medium bowl to reserve the juice. Chop the sections and place them, with all the juice collected into the bowl. Add the beans, yellow pepper, jalapeño, cilantro, and scallions.

Whisk together the limejuice and oil in a small bowl. Mix it into the salsa, tossing with a fork to combine. Season to taste with salt and pepper.

Mix in the orange zest. Let the salsa stand 30 minutes before serving to allow the flavors to develop and meld. This salsa keeps for 24 hours, tightly covered, in the refrigerator.

Makes 8 servings. Per serving: 65 calories, 1 g total fat (0 g saturated fat), 11 g carbohydrate, 3 g protein, 4 g dietary fiber, 166 mg sodium.

Broccoli Tomato Salad

4 cups broccoli florets 1 Tbs sesame seeds 1 pint cherry tomatoes, halved ¼ cup finely diced green onion (white and green parts) 2 tsp Dijon mustard 1 Tbs rice vinegar 1 Tbs chopped fresh oregano or 1 tsp. dried 2½ Tbs sesame seed oil Salt and freshly ground black pepper, to taste

Steam broccoli until barely tender but still crisp, 2 to 3 minutes. Transfer to a strainer or colander and rinse briefly under cold running water to stop cooking process. Drain well and allow to dry.

Meanwhile, toast sesame seeds. Heat a small skillet over medium-low heat. Add seeds and toast, shaking pan gently or stirring constantly, until lightly browned.

In a medium bowl, gradually whisk together mustard with the vinegar and oregano, then the oil. Add broccoli, tomatoes, and onion, and toss to coat. Season to taste with salt and pepper. Transfer to a serving plate and sprinkle toasted sesame seeds over the salad.

Makes 8 servings. Per serving: 65 calories, 5 g total fat (less than 1 g saturated fat), 5 g carbohydrate, 2 g protein, 2 g dietary fiber, 46 mg sodium.

Toasty Oatmeal Vegetable Soup

1 cup rolled oats (not quick-cooking or instant) 1 Tbs canola oil 1 large onion, chopped 1–3 cloves of garlic (to taste), finely minced 1 large tomato, seeded and chopped 1 carrot, diagonally cut into ¼-inch slices 6 cups fat-free, reduced-sodium chicken or vegetable broth ½ cup finely chopped fresh parsley Salt and freshly ground black pepper, to taste

In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.

In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, sauté onion until soft and pale gold. Add garlic and continue sautéing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.

Serve immediately. Makes 6 servings. Per serving: 100 calories, 3 g total fat (less than 1 g saturated fat), 14 g carbohydrate, 5 g protein, 2 g dietary fiber, 589 mg sodium.

Southwestern Meatloaf

½ cup rolled oats (not quick cooking or instant) 2 egg whites, beaten until frothy 1 can (14 oz) diced tomatoes 1¼ lbs ground turkey 1 Tbs chili powder 1 tsp oregano 1 package frozen spinach, defrosted, squeezed dry and finely-chopped ½ cup small (nibblet) corn kernels (frozen, canned, or fresh) Salt and freshly ground black pepper, to taste ¼ cup chili sauce or ketchup

Preheat oven to 375 degrees.

In a large bowl, use a fork to mix together oats, egg whites, and tomato. Blend in turkey, chili powder, and oregano. Mix in spinach and corn until well blended. Season to taste with salt and pepper.

Transfer meatloaf to an 8x5x3-inch loaf pan. Bake, uncovered, for 45 minutes. Spread chili sauce or ketchup over top. Continue baking until the juices run clear when the meatloaf is pierced with knife or the temperature in the center registers 165 degrees.

Transfer meatloaf from the oven to a rack on a counter and let sit 15 minutes before slicing. Makes 8 servings.

Per serving: 172 calories, 7 g total fat (2 g saturated fat), 12 g carbohydrate, 16 g protein, 3 g dietary fiber, 420 mg sodium.