CURRIED TURKEY SALAD

CURRIED TURKEY SALAD

Serves 5.

Nutritional Bonus Points: Pineapple is a good source of vitamin C and potassium. From "Snack Attack," by Ruth Glick (Small Steps Press $14.95).

• 1/2 c. juice-packed crushed pineapple, well drained

• 1/4 c. fat-free sour cream

• 2 tbsp. reduced fat mayonnaise

• 1 tsp. curry powder

• 1/4 tsp. salt, optional

• 1 c. (5 oz.) cubed cooked turkey breast meat

• 1 (8-oz.) can sliced water chestnuts, well drained

• 1 small rib celery, chopped

• 2 tbsp. chopped chives or green onions

Directions

In a medium bowl, combine the pineapple, sour cream, mayonnaise, curry powder and salt. Stir in the turkey, water chestnuts, celery and chives. Serve at once or cover and refrigerate for several hours.

Nutrition information per serving:

Calories97Fat2 gSodium90 mg

Carbohydrates10 gSaturated fat0 gCalciumXX mg

Protein10 gCholesterol25 mgDietary fiber1 g

SPICED SCALLOPS

Serves 3.

Nutritional Bonus Points: Scallops are almost fat-free and contain no saturated fat; the cholesterol in shellfish is not well absorbed so include shellfish in a heart-healthy diet. From "Diabetic Meals in 30 Minutes-or Less!" 2nd edition, by Robyn Webb (American Diabetes Association, $11.95).

• 3 garlic cloves, minced

• 1 medium onion, chopped

• 1/4 c. chopped parsley

• 2 tbsp. fresh lemon juice

• 1 tbsp. ground cumin

• 1 tsp. cayenne pepper

• 1 tsp. ground coriander

• Fresh ground pepper

• Hot sauce

• 3/4 lb. bay scallops

Directions

In a bowl, combine the garlic, onion, parsley, lemon juice, cumin, cayenne pepper and coriander. Sprinkle with pepper and hot sauce to taste.

Toss the scallops in the mixture and marinate for 20 minutes.

In a steamer over boiling water, steam the scallops for about 2 minutes and remove from heat. Serve immediately.

Nutrition information per serving:

Calories100Fat1 gSodium184 mg

Carbohydrates4 gSaturated fat0 gProtein18 g

Cholesterol36 mgDietary fiber0 g

CHOCOLATE CHIP WALNUT COOKIES

Makes 24.

Nutritional Bonus Points: This low-fat cookie is cholesterol-free and provides healthy fat from the walnuts. From "Feed Your Family Right," by Elisa Zied and Ruth Winter (John Wiley & Sons $16.95).

•1/3 c. brown sugar

•1/3 c. granulated sugar

• 2 tbsp. trans-fat free margarine, melted

• 3 tsp. vanilla extract

• 2 egg whites

• 11/4 c. all-purpose flour

• 1 tsp. baking soda

• 1/2 tsp. salt

•1/3 c. semi-sweet chocolate chips

•1/4 c. chopped walnuts

Directions

Preheat oven to 350 degrees. Using an electric mixer at medium speed, combine both sugars, melted margarine and vanilla until well blended, about 3 minutes.

Add the egg whites and beat for an additional 2 minutes. Lower the mixer speed and slowly add the flour, baking soda and salt, and beat for 2 to 3 minutes. Scrape the bowl so that all the flour gets incorporated. Stir in the chocolate chips and walnuts.

Prepare 2 cookie sheets with nonstick cooking spray. Drop approximately 1 tablespoon of cookie dough for each cookie. Bake for 10 to 12 minutes, or until lightly golden. Cool on a rack for 10 minutes or longer before serving.

Nutrition information per serving:

Calories80Fat2 gSodium115 mg

Carbohydrates12 gSaturated fat1 gProtein1 gCholesterol0 mgDietary fiber0 g

ASIAN SNOW PEAS

Serves 4.

Nutritional Bonus Points: This crunchy veggie side dish is rich in vitamin A, a nutrient needed for a healthy immune system. From www.cdc/gov (click on Fruits & Veggies).

• 1 tsp. sesame oil

• 1/2 lb. fresh or frozen snow pea pods, ends trimmed

• 1/4 c. diagonally sliced carrots

• 1/4 c. sliced water chestnuts, canned, no salt added

• 1/2 c. low-sodium chicken broth

• 1 tsp. light or low-sodium soy sauce

• 1 tsp. cornstarch

Directions

In a nonstick skillet over medium-high heat, add the oil. Sauté snow peas and carrots for 2 minutes. Add water chestnuts and chicken broth and bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender.

Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Nutrition information per serving:

Calories60Fat2 gSodium75 mg

Carbohydrates9 gSaturated fat0 gProtein3 g

Cholesterol0 mgDietary fiber2 g