Recipe provided by Eatingwell.com

For a quick and satisfying last-minute supper, it’s hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it’s full of fiber.

Makes 2 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

* 2 medium sweet potatoes
* 1 15-ounce can black beans, rinsed
* 1 medium tomato, diced
* 2 teaspoons extra-virgin olive oil
* 1/2 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/4 teaspoon salt
* 2 tablespoons reduced-fat sour cream
* 2 tablespoons chopped fresh cilantro

NUTRITION PROFILE:
| Low-Calorie [2] | High Fiber [3] | Low Sat Fat [4] | Low-Cholesterol [5] | High Potassium [6] | Heart Healthy [7] |

1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425°F until tender all the way to the center, about 1 hour.)
2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

NUTRITION INFORMATION
Per serving: 351 calories; 7g fat (2g sat, 4g mono); 6mg cholesterol; 61g carbohydrates; 11g protein; 12g fiber; 468mg sodium; 541mg potassium.
Nutrition bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).

1/3 cup raisins

1 1/2 tablespoons lemon juice

1 1/2 tablespoons brown sugar, maple syrup, barley malt, or orange juice concentrate

1/8 teaspoon ground ginger

1.  Combine carrots and raisins in a medium-sized bowl.

2.  In a separate bowl, combine remaining ingredients and stir well.  Pour over carrot-raisin mixture and stir to combine.

Serves 4

1 cup flour

1/2 tsp. salt

2 tblsp. sugar

1 tsp. baking powder

1/2 tsp baking soda

1 1/4 cups milk

5 tblsp.  vegetable or olive oil

1 tsp.  apple cider vinegar

1.  Preheat oven to 350F.  In a large bowl, combine cornmeal, flour, salt, sugar, baking powder, and baking soda.

2. In a small bowl or measuring cup, mix together milk, oil and vinegar.

3.  Add milk-oil mixture to dry ingredients.  Blend together just until moist, but not longer.

4.  Oil a small square baking pan (or cast iron skillet) and bake for 20 to 25 minutes or until toothpick inserted into the center comes out clean.  Remove from oven, cool, and cut into pieces.

Mexican:  Add 3/4 cup frozen corn kernels, 1/4 cup canned diced green chilies (drained), and 2 sliced scallions to batter before baking.

Cornbread Fritters:  Add 3/4 cup frozen corn kernels and 1/4 cup canned diced green chilies (drained) to batter.  In a skillet, heat about 1/2 inch oil until very hot.  Drop spoonfuls of batter into the oil and fry until golden brown on both sides, turning fritters occasionally during frying.

1.  Heat oven to 350 F.  Cut open squash, scoop out seeds, and place cut side down on lightly oiled pan or baking dish.

2.  Bake for about 40 to 50 minutes, or until squash is tender (test with a fork).

To cook squash in microwave:  Cut squash in half and scoop out seeds  Place in microwave oven cut side up, and cover with waxed paper.  (You could also put it in a covered microwave-proof baking dish.)  Cook on high until squash is tender.  Acorn and delicata squash take about 10 minutes.  Butternut squash takes 10 to 14 minutes.  Cooking times will vary depending on oven wattage.

Variation:  For an easy dessert, dot baked squash with margarine and brown sugar and pop back in the oven for about 10 minutes.

Bonus:  Don’t throw away the squash seeds; you can back them to make a tasty snack.  Rinch the squash fibers from the seeds, spread seeds on a baking pan, and bake at 350 F for 30 minutes or so, until seeds are crisp toasted.  Sprinkle baked seeds with salt or tamari.

chopped cilantro

lemon juice

Heat and spread on tortilla

1 cup low-fat (1%) milk

1/2 onion, grated

2 tablespoons all-purpose flour

2 garlic cloves, crushed

1/2 teaspoon dry mustard

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Pinch grated nutmeg

1 cup extra-sharp cheddar cheese

1 tomato, diced

1 tablespoon chopped basil

1.  Preheat the oven to 350F.  Cook the macaroni according to package directions.  Drain and keep warm.

2.  In a large saucepan, bring the milk, onion, flour, garlic, mustard, salt, pepper and nutmeg to a boil.  Cook, stirring constantly, until thickened, 3-4 minutes.  Stir in the cheese in batches until it’s melted and the sauce is smooth; stir in the macaroni,tomato and basil.

3.  Transfer the mixture to a shallow 1 quart casserole.  Bake until golden, 35-40 minutes; cool slightly before serving.

8 onions, thinly sliced

Pinch sugar

1/4 teaspoon salt

1 tablespoon chopped basil

1/4 teaspoon freshly ground black pepper

1/2 pound prepared pizza dough

3 plum tomatoes, diced

3/4 cup shredded part-skim mozzarella cheese

2 tablespoons grated parmesan cheese

1.  In a large nonstick skillet, heat the oil.  Add the onions, sugar and 1/4 cup water; cook, stirring as needed, until just beginning to color, about 12 minutes.  Add the salt and another 1/4 cup water; cook, stirring as needed, until the onions are sweet and deep brown, about 30 minutes.  Cool; stir in the basil and pepper.

2.  Preheat the oven to 450F.  Spray a heavy baking sheet with nonstick cooking spray.  Sprinkle a work surface with a little flour; place the dough in the center and roll to coat with the flour.  Knead the dough briefly; divide the dough into fourths and roll each into a 6” round.  Place 2 rounds on the baking sheet.  Divide the onion mixture, tomatoes, and the cheeses between the rounds; cover with the remaining 2 rounds, pinching the edges to seal.  Brush the tops with water.  Bake until golden, 15-18 minutes; cool slightly before serving.

1 bunch arugula, cleaned

2 red bell peppers, roasted

1/4 cup chopped basil

2 tomatoes, sliced

1 red onion, thinly sliced

1/4 pound fresh mozzarella cheese, thinly sliced

1 tablespoon + 1 teaspoon balsamic vinegar

1/4 teaspoon freshly ground black pepper

Split the bread lengthwise almost all the way through; spread open.  Line the botto half with the arugula; top with the roasted peppers, basil leaves, tomatoes, onion and mozzarella.  Drizzle with the vinegar and sprinkle with the black pepper.  Replace the top half of the bread to enclose.  Cut the loaf crosswise into 4 portions.

1 cup shredded part-skim mozzarella cheese

1/4 cup grated parmesan cheese

3 tablespoons chopped fresh basil, or 1 tablespoon dried

1 tablespoon minced fresh thyme, or 1 teaspoon dried

3 garlic cloves, minced

1/4 teaspoon freshly ground black pepper

1/4 teaspoon salt

one 8-oz loaf french bread

Preheat the oven to 375F.  In a large bowl, combine the broccoli, cheeses, basil, thyme, garlic, pepper and salt.  Split the bread lengthwise almost all the way through; spread open.  Fill it with the broccoli mixture, then wrap in foil.  Bake until the cheese is melted, 20-25 minutes.  Cut the loaf crosswise into 4 portions.

Wash vegetables and slice celery. Cut top off pepper, remove seeds from inside to form veggie bowl. Pour salad dressing into veggie bowl and stack celery and carrots inside.

Tuna Salad Veggie Cups
1 pouch water-packed tuna (3 oz.)
2 tablespoons fat-free mayonnaise
2 tablespoons sweet relish
1 small green pepper

In a small bowl, mix tuna, mayonnaise, and relish; set aside. Cut top from pepper; remove seeds to fashion a cup. Fill with tuna salad.