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Ingredients

*  3 acorn squash (small)

*  2 tablespoons orange juice

*  1/4 cup honey

*  2 tablespoons butter or margarine

*  nutmeg (1/8 teaspoon, optional)

Directions

1.  Preheat oven to 400 degrees.

2.  Cut squash in half. Remove seeds and place halves cut side up in a shallow baking pan.

3.  In a small bowl, combine orange juice and honey. Mix well. Pour a small amount of this mixture into each squash cavity.

4.  Add 1 teaspoon of butter/margarine to each squash half. Sprinkle with nutmeg, if desired.

5.  Cover pan with aluminum foil to keep steam in and speed cooking.

6.  Bake covered for 30 minutes. Remove foil and continue baking for 30 minutes more, or until squash is tender.

Nutritional Information: Servings 6

Per serving: 166 calories, 4 g total fat, 2 g saturated fat, 8 mg sodium, 35 g carbohydrates, 3 g fiber, and 2 g protein.

Ingredients

*  10 ounces frozen broccoli

*  2 cans stewed tomatoes, low sodium (about 30 oz)

*  1 cup brown rice (cooked)

*  1 can white beans (15 ounces, rinsed and drained)

*  Pepper (to taste)

*  Oregano, basil, or hot pepper (other spices to taste, optional)

Directions

1.  Combine stewed tomatoes and frozen broccoli in a medium pot over medium-high heat.

2.  Cook 10 to 20 minutes, stirring occasionally until they are soft but firm.

3.  Add the cooked rice, rinsed and drained beans, and seasonings.

4.  Cook until heated through.

Nutritional Information: Servings 4

Per serving. 276 calories, 1 g total fat, 0 g saturated fat, 724 mg sodium, 55 g carbohydrates, 12 g dietary fiber, 16 g protein.

Ingredients

*  1 cup kale or spinach

*  1 banana, medium

*  1 cup low-fat milk  (or optional coconut milk or almond milk)

*  1 cup plain yogurt

*  1 apple, medium  (cored and sliced)

*  1 cup frozen fruit (all one fruit or a combination of mixed frozen fruits)

*  1 tablespoon flax seeds (optional)

*  1 tablespoon chia seeds (optional)

Directions

1.  In a blender, blend the kale or spinach and the liquid of your choice.

2.  Add in the rest of the ingredients, blending after each item.

3.  Serve and enjoy, cold.

4.  Reserve the leftover smoothie in the refrigerator to drink later in the day or the next day.

Nutrition information: 299 calories, 4g total fat, 2g saturated fat, 156 mg sodium, 56 g carbohydrates, 7g fiber, 13 g protein

Ingredients

2 teaspoons ground cumin

1 ½ teaspoons ground coriander

½ teaspoon ground turmeric

½ teaspoon cayenne

½ teaspoon cinnamon

½ teaspoon black pepper

¼ teaspoon ground mustard

¼ teaspoon ground cloves

½ teaspoon salt

1 pound boneless, skinless chicken breasts

2 tablespoons olive oil

1 medium onion, finely chopped

4 cloves fresh garlic, diced or crushed

6 ounces canned, no-salt-added tomato paste

1 cup sour cream

1 medium fresh jalapeño pepper, finely chopped

1 tablespoon minced fresh ginger root

½ cup finely chopped cilantro

Directions

1.  Mix together all the spices and salt.

2.  Place the uncooked, diced chicken in a large bowl and mix with spices until well coated.

3.  In a large skillet, heat 1 tablespoon of the oil over medium-high heat, swirling to coat the bottom. Add the spice-coated chicken and cook until browned on all sides. Remove from pan.

4.  In the same skillet, heat 1 tablespoon of oil over medium-high heat. Add the onion and garlic and cook about 3 minutes, or until soft, stirring frequently.

5.  Return the chicken to the pan and add the tomato paste, sour cream, jalapeño, and ginger root. If the mixture seems dry, gradually stir in a little water as needed. Bring to a boil. Reduce the heat and simmer for 15 minutes, or until the chicken is no longer pink in the center.

6.  Sprinkle with cilantro just before serving.

Nutrition Facts: 6 servings, Calories 242; Total Fat 14g; Saturated Fat 6g; Sodium 486mg; Total Carbohydrate 10g; Dietary Fiber 2g; Protein 20g

Ingredients

*  1-1/2 pounds boneless, skinless chicken tenders

*  1 cup cornflakes

*  1 teaspoon paprika

*  1/2 teaspoon Italian herb seasoning

*  1/4 teaspoon garlic powder

*  1/4 teaspoon onion powder

Directions

1.  Place cornflakes in a plastic bag and crush with a rolling pin.

2.  Add seasonings to crushed cornflakes. Close bag tightly and shake until blended.

3.  Add a few chicken tenders at a time to crumb mixture. Shake to coat evenly.

Conventional Oven

1.  Preheat the oven to 400˚F. Lightly grease a cooking sheet.

2.  Place chicken pieces on cooking sheet so they are not touching.

3.  Bake until golden brown, about 12 to 14 minutes.

Microwave

1.  Lightly grease an 8- by 12-inch baking dish.

2.  Place chicken pieces on baking dish so they are not touching. Cover with parchment paper and cook on high for 6 to 8 minutes, rotating the chicken every 2 minutes.

Nutritional Information: Serves 4

Per serving: 175 calories, 8 g total fat, 2 g saturated fat, 127 mg sodium, 7 g carbohydrates, 1 g dietary fiber, 18 g protein.