Ingredients 6 pork loin or rib chops (3 oz. each) 2 Tbsp. flour 2 tsp. margarine or butter 1/2 tsp. rosemary 1/2 tsp. basil leaves 1 1/2 cups sliced onions 1/2 tsp. sage 1 cup water 1 cup chopped tomato 1/8 tsp. pepper Key Nutritional Value Calories: 210 kcal Phosphorus: 230 mg Potassium: 390mg Protein: 19g Sodium:

Ingredients 2 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon lemon zest 2 eggs, beaten ½ cup canola oil ½ cup soy milk ½ cup sugar substitute (such as Splenda®) 1 cup fresh or frozen blueberries Key Nutritional Value Calories: 187 kcals, Protein: 3g, Carbohydrate: 21g, Sugars: 3g, Fiber: 1g, Total Fat: 10g, Saturated Fat:

Ingredients 4 eggs 2 tablespoons sugar 3/4 liquid non-dairy creamer 1 teaspoon vanilla extracr 6 slices white bread (not whole wheat) 1 1/2 cup cornflakes, slightly crushed 3 tablespoons no-salt margarine 3 tablespoons cinnamon Key Nutritional Value Protein: 6g, Carbohydrate: 29g, Fat: 12g, Saturated Fat: 2.1g, Cholesterol:

pepper 1 tablespoon reduced-sodium Worcestershire sauce 4 tablespoons extra virgin olive oil ¾ cup shredded smoked mozzarel Key Nutritional Value Calories 421, Protein 28 g, Carbohydrate 25 g, Total Fat 23 g, Saturated Fat 6 g, Trans Fat 0 g, Cholesterol 97 mg, Potassium 382 mg, Phosphorus 286 mg, Sodium 344 mg Directions ONE:

Ingredients 4 cups cooked orzo, chilled (about 1 2/3 cup dried orzo)

Ingredients 1-1/2 pounds ground turkey, 7% fat 1/2 cup red onion, chopped 1/2 cup bell pepper, chopped 1 tablespoon Mrs. Dash® Chicken Grilling Blend seasoning 2 tablespoons brown sugar 1 tablespoon Worcestershire sauce 1 cup (8-ounce can) low-sodium tomato sauce 6 hamburger buns Key Nutritional Value Calories: 322 kcal Protein:

Ingredients 7 whole turkey wings (skin on; clip off wing tips and trim excess flaps of skin) 1 cup barbecue spice rub (mix all ingredients together): 1 cup packed dark brown sugar 1 teaspoon black pepper 1 teaspoon red pepper flakes 1 teaspoon smoked papri Key Nutritional Value Calories: 285, Protein: 25g, Carbohydrate: 25g, Fat:

Ingredients 1 lb of beef, cut into strips 1 cup yellow or green zucchini, sliced and halved 1 cup frozen baby peas 2 cloves of garlic, chopped 2 tablespoons finely chopped ginger 1 teaspoon (½ of a small) seeded fresh hot pepper, chopped fine (or ½ teaspoon dried pepper flakes)

utter • 1 teaspoon chili powder • 1 teaspoon cumin • 1 teaspoon smoked paprika • 1 tablespoon chopped fresh garlic • 1 package of 8 taco shells* • ½ cup Mexican blend natural shredded cheese** • ¼ cup chopped fresh cilantro leaves • 2 tablespoons chopped fresh scallions Key Nutritional Value Nutrient Analysis:

crumbs 2 tablespoons lemon juice 1 tablespoon chopped fresh garlic 2 tablespoons fresh chopped chives 3 cups diced or shredded chicken breast 2 large seedless cucumbers sliced into 1′ pieces, with half of their centers (Cucumbers can run a little small or big, so be sure to get one at least 15 inches long, or 2 smaller ones)