Fish with Pears

2 teaspoons vegetable oil
1 cup thinly sliced, peeled onion
1 cup thinly sliced, peeled carrot
1/2 teaspoon dry mustard
1/4 teaspoon crushed dried basil
1/4 teaspoon dried dill weed
2 pears, cored sliced
1 1/2 pounds bass fillets
2 tomatoes, sliced
1 lemon, sliced

1. Heat oil in large non-stick skillet. Add onion and carrots; stir to mix well. Cover and cook slowly 10 minutes.
2. Mix together dry mustard, basil and dill weed. Toss with pears. Stir into onion mixture. Add bass, tomatoes and lemon. Cover and simmer for 10 minutes or until fish flakes with a fork. Serve hot.

French Salad

500 g (1 lb 2 oz) boiled peas
200 g (7 oz) boiled carrots, diced
3 medium potatoes, cooked and diced
4-5 pickled cucumbers
1 cup low fat sour cream
300 g (10 oz) fat free mayonnaise
1 tsp prepared mustard
salt, pepper

1. Toss the peas, carrots, potatoes, cucumbers together in a bowl.
2. Mix in the sour cream, mayonnaise and mustard. Season with salt and pepper.

Spicy Eggless Salad

8 oz. package of firm tofu
1 tsp. curry
1/4 cup light mayonnaise
1/4 cup shredded raw carrots
1 tsp. onion powder

chop tofu into cubes (about 1/2 inch). Mix all ingredients in a bowl and place in refrigerator until chilled. eat as a sandwich or scoop onto a bed of lettuce.

Chicken and White Bean Soup with Herb Swirl

• 8 tablespoons extra-virgin olive oil, divided
• 2 teaspoons chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 1/4 teaspoon salt
• 1 pound skinless boneless chicken breasts, cut into 1-inch pieces
• 1 small onion, chopped
• 2 medium carrots, halved lengthwise, cut crosswise into 1/4-inch pieces
• 1 large celery stalk, thinly sliced
• 1/2 cup tomato puree
• 4 cups low-salt chicken broth
• 2 15-ounce cans cannellini beans, drained
• 1/2 cup fresh Italian parsley leaves
• 1 bay leaf

Heat 4 tablespoons olive oil and next 4 ingredients in small skillet over medium heat until herbs are aromatic, about 11/2 minutes. Pour herb oil into bowl; cool.

Heat 2 tablespoons oil in large pot over medium heat. Sauté chicken 5 minutes. Using slotted spoon, transfer chicken to bowl. Add 2 tablespoons oil to pot. Add onion, carrots, and celery; sauté until beginning to brown, about 15 minutes. Mix in last 5 ingredients. Bring to boil. Reduce heat; simmer 15 minutes. Add chicken; simmer until cooked through, about 5 minutes. Season with salt and pepper.

Ladle soup into bowls. Gently swirl 1 teaspoon herb oil into center of each.

Stir-fried Kale with Slivered Carrots

3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne (see note)
1-2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired

Rinse kale and remove stems, including large stem running through center of each leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all kale is cut. Add kale to pot of boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat. Add carrots and sauté 2 minutes. Add garlic and sauté 1 more minute. Add coriander, salt and pepper, to taste, and cayenne, if using. Cook 15 seconds. Add kale and cook 1-2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.

Broccoli and Cauliflower Salad

1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
1 small onion, chopped
3 carrots, shredded
3 slices turkey bacon, cooked and crumbled
3/4 cup raisins


Dressing:
3/4 cup low-fat mayonaisse
1/2 cup sugar
2 tablespoons vinegar

Mix the dressing ingredients together and set aside. In a large bowl, combine the broccoli, cauliflower, onion, carrots, bacon and raisins. Pour dressing over the vegetables and toss. Let sit overnight.

Broccoli and Cauliflower Salad

1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
1 small onion, chopped
3 carrots, shredded
3 slices turkey bacon, cooked and crumbled
3/4 cup raisins


Dressing:
3/4 cup low-fat mayonaisse
1/2 cup sugar
2 tablespoons vinegar

Mix the dressing ingredients together and set aside. In a large bowl, combine the broccoli, cauliflower, onion, carrots, bacon and raisins. Pour dressing over the vegetables and toss. Let sit overnight.