total time:  4 hr 10 min

prep time:  10 min

servings:  6 servings

What You Need

4 cups strawberries

1 tsp.  KOOL-AID Sugar Free Tropical Punch Flavor Low Calorie Soft Drink

Make It

BLEND ingredients in blender until smooth; pour into 6 paper or plastic cups. Freeze 1 hour.

INSERT wooden pop stick into center of each cup. Freeze 3 hours or until firm.

REMOVE pops from cups just before serving.

nutritional information

per serving

Calories 35; Total fat  0 g; Saturated fat 0 g; Cholesterol 0 mg, Sodium 5 mg, Carbohydrate 8 g; Dietary fiber 2 g; Sugars 5 g, Protein 1 g

From EatingWell:  August/September 2006, EatingWell for a Healthy Heart Cookbook (2008)

If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these Italian salmon kebabs; they’ll add a subtle, smoky flavor that hints of pine. Oil your grill well to prevent sticking, don’t move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.

4 servings, 2 skewers each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

• 2 teaspoons minced fresh rosemary
• 2 teaspoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon freshly grated lemon zest
• 1 teaspoon lemon juice
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground pepper
• 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 1-inch cubes
• 1 pint cherry tomatoes

Preparation

1. Preheat grill to medium-high.
2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.
3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Nutrition

Per serving : 246 Calories; 15 g Fat; 3 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 23 g Protein; 1 g Fiber; 211 mg Sodium; 598 mg Potassium

Exchanges: 3 1/2 lean meat

Tips & Notes

• Make Ahead Tip: Prepare the skewers (Step 2), cover and refrigerate for up to 8 hours. Proceed with grilling (Steps 1 & 3) when ready to serve. | Equipment: Eight 12-inch skewers

• Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
• To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

From EatingWell:  March/April 2007, The EatingWell Diet (2007)

Adding canned beans is a quick, convenient way to make a salad into a meal – they boost the protein to make the salad more satisfying. We call for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.

2 servings, about 4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 6 cups romaine lettuce, chopped
• 1 cup radishes, sliced
• 1 cup canned kidney beans, rinsed (see Tip)
• 1 orange, segmented
• 1 scallion, sliced
• 1/4 cup crumbled reduced-fat feta cheese
• 1/4 cup Orange-Oregano Dressing (recipe follows)

Preparation

1. Combine lettuce, radishes, beans, orange, scallion, feta and dressing in a large bowl. Toss to coat.

Nutrition

Per serving : 242 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 8 mg Cholesterol; 38 g Carbohydrates; 13 g Protein; 15 g Fiber; 621 mg Sodium; 1059 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fruit, 2 vegetables, 1 very lean meat, 1 fat

Tips & Notes

• Tip: Store leftover canned beans in the refrigerator for up to 3 days. Toss them into soup for extra protein; mash with garlic powder and chopped fresh herbs for a quick dip.