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Omelet with Summer Vegetables

Cooking spray $

2/3 cup frozen whole-kernel corn, thawed

1/2 cup chopped zucchini

3 tablespoons chopped green onions

1/4 teaspoon salt, divided $

2 tablespoons water

1/4 teaspoon black pepper

3 large egg whites $

1 large egg $

2 tablespoons shredded cheese


1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini,
onions, and 1/8 teaspoon salt to pan; saut 4 minutes or until vegetables are crisp-tender.
Remove from heat.
2. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper,
egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture
into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a
spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn
mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and
fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet
onto a plate.

Nutritional Information
Amount per serving

Calories: 281
Calories from fat: 33%
Fat: 10.3g
Saturated fat: 4.3g
Monounsaturated fat: 3.4g
Polyunsaturated fat: 1.4g
Protein: 24.8g
Carbohydrate: 25.3g
Fiber: 4.2g
Cholesterol: 229mg
Iron: 2.1mg
Sodium: 947mg
Calcium: 162mg

Tilapia with Thai Coconut-Curry Sauce

1 teaspoon dark sesame oil, divided

2 teaspoons minced peeled fresh ginger

2 garlic cloves, minced

1 cup finely chopped red bell pepper

1 cup chopped green onions

1 teaspoon curry powder

4 teaspoons low-sodium soy sauce

1 tablespoon brown sugar

1/2 teaspoon salt, divided

14-ounce light coconut milk

2 tablespoons chopped fresh cilantro

4 (6-ounce) tilapia fillets

Cooking spray

3 cups hot cooked rice

4 lime wedges

1. Preheat broiler.
2. Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1
minute. Add pepper and onions; cook 1 minute. Stir in curry powder; cook 1 minute. Add soy
sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from
heat; stir in cilantro.
3. Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet
coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve
fish with sauce, rice, and lime wedges.

Nutritional Information
Amount per serving

Calories: 506
Calories from fat: 30%
Fat: 17.1g
Saturated fat: 5.9g
Monounsaturated fat: 6g
Polyunsaturated fat: 2.5g
Protein: 29g
Carbohydrate: 56.6g
Fiber: 3.1g
Cholesterol: 82mg
Iron: 2.7mg
Sodium: 616mg
Calcium: 47mg

Tofu Steaks with Tomato-Olive Sauce

2 teaspoons olive oil

1/4 teaspoon crushed red pepper

2 garlic cloves, minced

2 cups canned crushed tomatoes $

3 tablespoons chopped pitted kalamata olives

3 tablespoons chopped fresh flat-leaf parsley

1/8 teaspoon freshly ground black pepper

Cooking spray $

1 pound extra-firm light tofu, drained and cut lengthwise into 4 slices

1. Heat oil in a medium saucepan over medium heat. Add red pepper and garlic; cook for 1 minute.
Stir in tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add olives; cook for 1
minute. Remove from heat. Stir in parsley and black pepper; keep warm.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add tofu; cook 3
minutes on each side or until browned.

Nutritional Information
Amount per serving

Calories: 115
Calories from fat: 49%
Fat: 6.2g
Saturated fat: 0.8g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 1g
Protein: 9.2g
Carbohydrate: 6.7g
Fiber: 1.3g
Cholesterol: 0.0mg
Iron: 1.9mg
Sodium: 363mg
Calcium: 77mg

Bananas Foster Parfaits

2 large ripe bananas $

6 tablespoons dark brown sugar

2 tablespoons unsweetened apple juice

1 tablespoon unsalted butter $

1/4 teaspoon salt $

2 cups plain 2% reduced-fat Greek yogurt $

1/4 cup chopped pecans, toasted $


1. 1. Peel bananas, and cut each banana in half lengthwise. Cut each half into 3 pieces.
2. 2. Combine sugar and next 3 ingredients in a nonstick skillet. Cook over medium-low heat 3
minutes or until sugar mixture begins to bubble. Add bananas to pan; cook 2 minutes or until
bananas begin to soften.
3. 3. Spoon 1/2 cup yogurt into the bottom of each of 4 parfait glasses. Divide banana mixture
evenly among glasses. Top each serving with 1 tablespoon pecans.
Nutritional Information
Amount per serving

Calories: 290
Fat: 10.3g
Saturated fat: 3.8g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 1.6g
Protein: 10.9g
Carbohydrate: 42.2g
Fiber: 2.4g
Cholesterol: 15mg
Iron: 0.5mg
Sodium: 192mg
Calcium: 102mg