Mango Kale Salad

Ingredients

1 bunch kale, stalks removed and leaves     

     thinly sliced

1 lemon, juiced

1/8 cup extra virgin olive oil

2 teaspoons honey

freshly ground black pepper, to taste

1 mango, diced

2 tablespoons toasted pumpkin seeds 

   (optional)

Directions

1. Combine kale, juice of half a lemon, a drizzle of olive oil and a sprinkle of salt in a medium bowl. Using your fingers, massage the kale until it is soft and silky, about 2-3 minutes. Set aside.
2. Mix together juice of other lemon half and honey together. Whisk in 1/8 cup olive oil. Drizzle on top of kale. Add mango and pumpkin seeds. Toss and serve.

Apple Stuffed Acorn Squash

Ingredients

1 Granny Smith apple, peeled, cored and sliced
2 tablespoons brown sugar
1 small acorn squash, about 6 inches in diameter
2 teaspoons trans-free margarine

Directions

In a small bowl, mix together the apple and brown sugar. Set aside.

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.

Return the squash to the microwave and cook until the apples are softened, about 2 minutes.

Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and a pinch of cinnamon. Serve immediately.

Per Serving

Calories	270	Sodium	140 mg
Total fat	6 g	Total carbohydrate	52 g
Saturated fat	trace	Dietary fiber	5 g
Monounsaturated fat	2 g	Protein	2 g
Cholesterol	0 mg

**Bonus: Acorn squash is a good source of vitamins A and C, potassium, and fiber. 

Stuffed Sweet Peppers

Ingredients

• 4 red or green bell peppers
• 1 tablespoon olive oil
• 1/2 onion, chopped (about 1/4 cup)
• 1 green bell pepper, chopped
• 2 1/2 cups fresh corn kernels, cut from about 4 large ears of corn
• 1/8 teaspoon chili powder
• 2 tablespoons chopped fresh cilantro or parsley
• 3 egg whites
• 1/2 cup fat-free, soy, or almond milk
• 1/2 cup water

Directions

Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut the tops off the bell peppers and remove the seeds. Place in the prepared baking dish and set aside. In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped green pepper and corn. Saute until the vegetables are tender, about 5 minutes. Stir in the chili powder and cilantro or parsley. Reduce heat to low. In a small bowl, whisk together the egg whites and milk. Add to the corn mixture and stir. Increase heat and continue stirring until egg whites begin to set, about 5 minutes. The mixture should be moist, not dry. Spoon 1/4 of the corn mixture into each pepper. Add the water to the bottom of the baking dish. Cover the peppers loosely with aluminum foil. Bake until the peppers are tender, about 15 minutes. Transfer to individual plates and serve.

Serving size: 1 stuffed pepper
Calories	225	Sodium	68 mg
Total fat	5 g	Total carbohydrate	36 g
Saturated fat	0.5 g	Dietary fiber	6 g
Monounsaturated fat	3 g	Protein	9 g
Cholesterol	1 mg