Gazpacho
This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol-free, and made with very little added oil.

4 cups tomato juice* ½ medium onion, peeled and coarsely chopped 1 small green pepper, peeled, cored, seeded, and coarsely chopped 1 small cucumber, peeled, pared, seeded, and coarsely chopped ½ tsp Worcestershire sauce 1 clove garlic, minced 1 drop hot pepper sauce 1/8 tsp cayenne pepper ¼ tsp black pepper 2 Tbsp olive oil 1 large tomato, finely diced 2 Tbsp minced chives or scallion tops 1 lemon, cut into 6 wedges

1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges into the blender.
2. Purée.
3. Slowly add the remaining 2 cups of tomato juice to puréed mixture. Add diced tomato. Chill.
4. Serve icy cold in individual bowls garnished with minced chives and lemon wedges.

	Yield: 6 servings Serving size: 1 cup Each serving provides: Calories: 87 Total fat: 5 g	Saturated fat: less than 1 g Cholesterol: 0 mg Sodium: 593 mg* *To cut back on sodium, try low-sodium tomato juice.

Spinach Salad for Spring and Summer
This recipe provides 2.5 fruit and vegetable servings per person.

3 cups baby spinach leaves, well washed and dried 1 cup seasonal fresh vegetables or fruits of your choice such as raw sugar snap peas, strawberry halves, blueberries, or peach slices 3 Tbsp vinaigrette salad dressing, low-fat ½ tsp black pepper

1. Place the spinach and seasonal fruits or vegetables into a large bowl. The more colors you add to your diet, the more nutrients you’ll get. Toss with the dressing and serve.

	Serves: 2 people Each serving provides: (Nutritional information includes strawberries in salad):	Calories: 59 Total fat: 2 g Saturated fat: 0 g Carbohydrate: 10 g Sodium: 250 mg Fiber: 6 g

Sunshine Salad
This recipe provides 2 fruit and vegetable servings per person.

5 cups spinach leaves, packed, washed, and dried well ½ red onion, sliced thin ½ red pepper, sliced 1 whole cucumber, sliced 2 oranges, peeled and chopped into bite-size pieces ⅓ cup of bottle "lite" vinaigrette dressing (around 15 calories per tablespoon or less)

1. Toss all ingredients together in a large bowl. Add dressing and toss again. Serve immediately.

	Serves: 5 people Each serving provides: Cholesterol: 0 mg Fiber: 8 g	Sodium: 200 mg Calories from Protein: 18% Calories from Carbohydrate: 62% Calories from Fat: 20%

Tuna Salad

2 6-oz cans tuna, water pack ½ cup raw celery, chopped ⅓ cup green onions, chopped 6½ Tbsp mayonnaise, low-fat

1. Rinse and drain tuna for 5 minutes. Break apart with a fork.
2. Add celery, onion, and mayonnaise and mix well.

	Yield: 5 servings Serving size: ½ cup Each serving provides: Calories: 138 Fat: 7 g Saturated fat: 1 g	Cholesterol: 25 mg Sodium: 171 mg Fiber: 0 g Protein: 16 g Carbohydrate: 2 g Potassium: 198 mg

Waldorf Salad
This recipe provides 2.5 fruit and vegetable servings per person.

2 red-skinned crisp apples, try Jongold or Red Delicious (3 cups) 2 Tbsp lemon juice 2 ribs celery, diced (1/2 cup) 2 Tbsp toasted walnuts, chopped ¼ cup mayonnaise dressing, low-fat 4 cups romaine lettuce, washed and torn into bite-size pieces ¼ cup raisins

1. Wash and cut the apples into quarters, core, then dice into 3/4-inch pieces. Toss with the lemon juice.
2. Add the celery, walnuts, and mayonnaise dressing. Mix thoroughly.
3. Place the lettuce on four plates or into salad bowls.
4. Scoop the apple mixture onto each salad.
5. Scatter raisins over the top.

	Serves: 4 people Each serving provides: Calories: 129 Total fat: 4 g	Saturated fat: 0 g Carbohydrate: 25 g Sodium: 163 mg Fiber: 4 g

Bean and Macaroni Soup
This cholesterol-free tasty dish is virtually fat-free and is prepared with only 1 tablespoon of oil for 16 servings.

2 cans (16 oz) great northern beans 1 Tbsp olive oil ½ lb fresh mushrooms, sliced 1 cup onion, coarsely chopped 2 cups carrots, sliced 1 cup celery, coarsely chopped 1 clove garlic, minced 3 cups peeled fresh tomatoes, cut up, or 1½ lb canned whole tomatoes, cut up 1 tsp dried sage 1 tsp dried thyme ½ tsp dried oregano black pepper, to taste 1 bay leaf, crumbled 4 cups elbow macaroni, cooked

1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is throughly heated. Stir occasionally.

	Yield: 16 servings Serving size: 1 cup Each serving provides: Calories: 158 Total fat: 1 g Saturated fat: 1 g Cholesterol: 0 mg	Sodium: 154 mg* Fiber: 5 mg Protein: 8 mg Carbohydrate: 29 g Potassium: 524 mg *If canned tomatoes are used, sodium will be higher.

Mexican Pozole
Only a small amount of oil is needed to sauté meat.

2 lb lean beef, cubed 1 Tbsp olive oil 1 large onion, chopped 1 clove garlic, finely chopped ¼ tsp salt 1/8 tsp pepper ¼ cup cilantro 1 can (15 oz) stewed tomatoes 2 oz tomato paste 1 can (1 lb 13 oz) hominy

1. In a large pot, heat oil. Sauté beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency.

Option: Skinless, boneless chicken breasts may be used instead of beef cubes.

	Yield: 10 servings Serving size: 1 cup Each serving provides: Calories: 253 Total fat: 10 g Saturated fat: 3 g Cholesterol: 52 mg	Sodium: 425 mg Calcium: 28 mg Iron: 3 mg Fiber: 4 g Protein: 22 g Carbohydrate: 19 g Potassium: 485 mg

Minestrone Soup
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

¼ cup olive oil 1 clove garlic, minced, or 1/8 tsp garlic powder 1⅓ cups onion, coarsely chopped 1½ cups celery and leaves, coarsely chopped 1 can (6 oz) tomato paste 1 Tbsp fresh parsley, chopped 1 cup sliced carrots, fresh or frozen 4¾ cups cabbage, shredded 1 can (1 lb) tomatoes, cut up 1 cup canned red kidney beans, drained and rinsed 1½ cups frozen peas 1½ cups fresh green beans dash hot sauce 11 cups water 2 cups spaghetti, uncooked and broken

1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2-3 minutes only.

	Yield: 16 servings Serving size: 1 cup Each serving provides: Calories: 112 Total fat: 4 g Saturated fat: 0 g	Cholesterol: 0 mg Sodium: 202 mg Fiber: 4 g Protein: 4 g Carbohydrate: 17 g Potassium: 393 mg

Pupusas Revueltas with Chicken
Ground chicken and low-fat cheese help reduce fat and calories.

1 lb ground chicken breast 1 Tbsp vegetable oil ½ lb mozzarella cheese, grated, low-fat ½ small onion, finely diced 1 clove garlic, minced 1 medium green pepper, seeded and minced 1 small tomato, finely chopped ½ tsp salt 5 cups instant corn flour (masa harina) 6 cups water

1. In a non-stick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking.
2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
3. While the chicken mixture is cooling, place the flour into a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.
4. When the chicken mixture has cooled, mix in the cheese.
5. Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch-thick circle. Put a spoonful of the chicken mixture into the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is ½-inch thick.
6. In a very hot, iron skillet, cook the pupusas on each side until golden brown.
7. Serve hot with Curtido salvadoreño.

	Yield: 12 servings Serving size: 2 pupusas Each serving provides: Calories: 290 Total fat: 7 g Saturated fat: 3 g Cholesterol: 33 mg	Sodium: 223 mg Calcium: 149 mg Iron: 2 mg Fiber: 5 g Protein: 14 g Carbohydrate: 38 g Potassium: 272 mg