Eat What You Love

Really great taste without the guilt. That’s what you’ll get in this trio of satisfying dishes. All take 30 minutes or less to prepare and all use healthy, everyday ingredients—and none of the additional sugar, fat and calories that can derail your diet.

Grilled Fish with Mango Salsa

(Serves 4)

• 1 mango, peeled, pitted and chopped (or 1 cup chopped frozen mango, thawed)
• 1/3 cup chopped red bell peppers
• 1⁄4 cup diced red onion, rinsed and drained
• 2 Tbs. chopped fresh cilantro n Juice of 1⁄2 lime n 1 tsp. granulated sugar n Pinch salt
• 4 5-ounce white fish fillets (cod, red snapper, halibut or tilapia)
• 2 tsp. olive oil n Paprika for sprinkling

1. In a medium bowl, combine the first 7 ingredients (mango through salt).Cover, and place in the refrigerator. (This can be done up to 2 days ahead of time.)

2. Sprinkle the oil over the fish and rub to coat. Sprinkle a light coating of paprika onto each of the fillets. Preheat the grill on medium-high or place a nonstick grill pan over medium-high heat. when hot, place the fish on the grill paprika- side down and cook for 3 minutes, or until underside is lightly browned. Turn fish and cook 3–4 more minutes, or until fish flakes apart easily when teased with a fork.

3. Place fish on plates or a serving tray and top with1/3 cup salsa on each serving. Garnish with additional cilantro if desired.

Cheesy Toasty Veggie Hero

(Serves 2)

• 1 Tb. light mayonnaise
• 1 Tb. plain nonfat yogurt
• 2 tsp. grated Parmesan cheese
• 1⁄4 tsp. garlic powder
• 2 French rolls
• 1⁄2 medium eggplant, sliced into 1⁄2-inch rounds
• 1 medium zucchini, sliced lengthwise
• 1⁄2 small red onion, sliced
• 1 Tb. balsamic vinegar
• 2 tsp. Italian seasoning
• 1 tsp. garlic powder
• Black pepper to taste
• 1⁄2 cup quartered artichoke hearts, drained
• 1⁄4 cup roasted red peppers, drained and sliced
• 2 ounces fresh mozzarella, thinly sliced

1. Preheat the broiler. in a small bowl, combine the first 4 ingredients (mayonnaise through garlic powder). Set aside. Open French rolls and carefully remove about one-half of the bread from the inside top and bottom of the rolls. Spread the rolls open and place insides down on a baking sheet. Broil for 2 minutes to lightly toast the outsides. Set aside.

2. Spray a nonstick grill pan with cooking spray and place over medium-high heat. Place the eggplant, zucchini and onion slices onto the pan, reduce heat slightly, and grill for 3 minutes (working in batches if necessary), until the vegetables are browned and softened on the underside. turn with tongs; brush the tops with balsamic vinegar. Sprinkle with Italian seasoning, garlic powder and black pepper to taste. Grill for another 2 minutes, or until vegetables are tender.

3. To assemble, spread 1 tablespoon Parmesan spread on the inside top half of each roll. Pile the grilled vegetables into the hollowed bottom halves, top with artichokes and red pepper, and finish with cheese. Place sandwiches open-faced on a baking sheet (both cheese and Parmesan spread sides should be exposed), and broil for 3 minutes, or until cheese melts and Parmesan spread is warm. Remove, and press sandwiches closed. Eat while warm!

Superfood Fruit and Grain Salad

(Serves 4)

• 1/3 cup uncooked quinoa (or 1⁄2 cup instant brown rice)
• 2 Tbs. fresh orange juice
• 1 Tb. fresh lime juice
• 1 tsp. orange zest
• 1⁄2 tsp. honey or sugar
• Salt to taste
• 1⁄2 cup diced mango
• 1⁄4 cup diced avocado
• 1⁄4 cup diced tomato
• 1⁄4 cup diced red bell pepper
• 2 Tbs. finely chopped green onion
• 1⁄2 cup blueberries
• 2 Tbs. chopped cilantro
• Ground black pepper to taste

1. Place the quinoa in a strainer, rinse well and prepare according to package directions. (If using brown rice, prepare according to directions.) When cooked, transfer to a medium bowl to cool.

2. In a small bowl, combine the orange and lime juices, zest, honey or sugar, and salt, stirring well to dissolve ingredients.

3. When the quinoa or rice is close to room temperature, or cooler, add the next 5 ingredients (mango through green onion), pour in the dressing and toss to combine. Gently fold in the blueberries and cilantro, and add ground pepper and salt to taste. (If using brown rice, dress within 1 hour of serving.)