1/2 cup frozen shelled edamame
(soybeans)
2 tsp. canola oil
2 cloves garlic, pressed
2 Tbsp. fresh ginger root,
peeled and grated
1 cup sweet onion, peeled and thinly sliced
1 cup broccoli florets, sliced
1 medium red bell pepper, seeded and thinly sliced
8 ounces button mushrooms, cleaned and sliced
1 Tbsp. dry sherry
1 Tbsp. reduced-sodium or lite soy sauce

Cook soybeans in boiling water until just tender, about 4 minutes, drain. Heat oil in a hot wok or large skillet. Add garlic and ginger root and stir-fry until flavorful, about 1 minute; remove garlic and ginger root from pan. Add onion, broccoli and red bell pepper to hot oil and stir-fry until almost tender. Add mushrooms and edamame and stir-fry until heated through. Stir in sherry and soy sauce. Serve immediately.

Nutrition Information: (per serving)
Calories: 87
Total fat: 3.7g
Saturated fat: 0.3g
Protein: 5g
Carbohydrates: 10g
Cholesterol: 0mg
Dietary fiber: 3g
Sodium: 147mg
Calories from fat: 35%
Calories from saturated fat: 3%

2 tsp. olive oil
1 onion, chopped
1 stalk celery, sliced
2 cloves garlic, minced
1 tsp. basil leaves
1 tsp. marjoram leaves
(or oregano)
1 medium zucchini, chopped
2 carrots, sliced
1 quart low- or reduced-sodium broth, chicken or vegetable
2 cups white beans, cooked (canned beans work well)
2 cups canned tomatoes
1/2 head cabbage, chopped
1/4 cup parsley
1/4 tsp. salt (optional)
Pepper, to taste

Heat the olive oil in a large, heavy bottomed pot. Add onions, celery, and garlic and sauté until the vegetables are tender, but not yet browned. Add basil and marjoram leaves and stir for one to two minutes. Add chopped zucchini and carrots; cook for another few minutes. Pour in chicken or vegetable broth, cooked beans and tomatoes. Cover, bring to a boil, and then reduce heat to simmer. Allow the soup to cook for about 45 minutes, stirring occasionally. If the soup looks thicker than desired, add some water, 1 cup at a time. When desired consistency is reached, add the chopped cabbage and parsley and cook for about 10 minutes more. Add some freshly ground black pepper to taste.

Nutrition Information (per serving)
Calories: 191
Total fat: 2.5g
Saturated fat: 1.0g
Protein: 12g
Carbohydrates: 33g
Cholesterol: 3mg
Dietary fiber: 8g
Sodium: 242mg
Calories from fat: 11%,
Calories from saturated fat: 3%

4 (8-ounce) baking potatoes, scrubbed
1 Tbsp. canola oil
1 cup chopped onion
1 tsp. minced garlic
1 15.5-ounce can black beans, drained and rinsed well
1 14.5-ounce can diced and peeled tomatoes with juices,
no-salt added
1 Tbsp. red wine vinegar
1/8 tsp. cayenne pepper
(or more to taste)
1/4 tsp. freshly ground black pepper
1/2 cup non-fat sour cream
1/2 cup (2 oz) shredded
reduced-fat Cheddar cheese
1/4 cup chopped cilantro
(optional)

Pierce potatoes with a fork and place in a microwaveable dish. Cook in microwave according to manufacturers directions. Microwave until fork tender. Meanwhile, in a saucepan, heat oil over medium heat and sauté onion and garlic until soft. Stir in drained beans, tomatoes, vinegar and seasonings. Stir occasionally and gently cook until all ingredients are heated through. When potatoes are done, cut down the middle of each potato, add 1 tablespoon of sour cream to each potato and fluff pulp with a fork.* Spoon chili evenly into potatoes. Top each potato with 2 tablespoons cheese. Return to microwave and cook for 1–2 minutes until cheese is melted. Top each potato with 1 tablespoon each sour cream and chopped cilantro.
* Note: If desired, add a small amount of skim milk to each potato.

Nutrition Information: (per serving)
Calories: 380
Total fat: 5.4g
Saturated fat: 1.2g
Protein: 16g
Carbohydrates: 69g
Cholesterol: 6mg
Dietary fiber: 11g
Sodium: 422mg
Calories from fat: 13%
Calories from saturated fat: 3%