3 cups chopped ripe tomatoes (about 3 medium)
3 green onions, thinly sliced
2 cloves garlic, finely chopped
1/4 cup chopped fresh parsley
1 teaspoon dried Italian seasoning
Salt and pepper to taste
1/2 teaspoon sugar
2 tablespoons olive and vegetable oil
7 ounces any bite-size pasta

Combine tomatoes, onions, garlic, parsley, Italian seasoning, salt and pepper, sugar and oil. Cover and refrigerate at least 2 hours, but no longer than 24 hours. Cook pasta as directed on package; drain. Immediately toss with tomato mixture.

Yields 4 servings

Calories 320, Total Fat 8.3g, Cholesterol 0mg, Carbohydrate 53.8g, Protein 10.3g, Sodium 49mg.

1 1/2 pounds ground lamb1/4 cup finely chopped onion
2 tablespoon finely chopped green onion
1 teaspoon dried oregano
Salt and pepper to taste
4 6-inch pita breads
1 tomato, sliced

Mix all ingredients except pita bread and tomato into large bowl. Shape into 4 patties, 3/4-inch thick. Heat grill to high. Grill lamb burgers until desired doneness, about 3 minutes per side for medium-rare. To serve, warm pitas on grill; fill with burgers, tomato and Yogurt Cucumber Sauce.

Yogurt Cucumber Sauce
1/2 cucumber, peeled, seeded and grated
1/2 cup plain yogurt
2 teaspoons fresh lemon juice
2 teaspoons chopped fresh mint
1 small garlic clove, minced
Salt and pepper to taste

Mix together all ingredients. Cover and refrigerate until ready to use.

Yields 4 servings

Calories 761, Total Fat 42g, Cholesterol 128mg, Carbohydrate 55g, Protein 38g, Sodium 601mg.

1 clove garlic, crushed
1 tablespoon Dijon mustard
1/8 teaspoon ground ginger
4 skinless, boneless chicken breast halves
Salt and pepper
1/4 cup all-purpose flour
1 egg, slightly beaten
1 tablespoon water
3/4 cup sweetened, flaked coconut
1 tablespoon vegetable oil
2 tablespoons fresh lime juice

Tropical Salsa
1 ripe mango, diced
1 cup diced fresh pineapple
1/3 cup diced red onion
1 kiwi fruit, peeled and diced
1/4 cup diced red bell pepper
1 jalapeño, seeded and finely chopped
2 tablespoons fresh lime juice
2 tablespoons chopped cilantro

Combine garlic, mustard and ginger in a small bowl until well-blended. Spread mustard mixture lightly on both sides of each chicken breast. Sprinkle chicken with salt and pepper to taste. Lightly coat each breast with flour. Beat together egg and 1 tablespoon of water in shallow bowl. Dip each chicken breast into egg wash, and then into the coconut, pressing to make it adhere. Heat the oil over medium-high heat in an ovenproof skillet. Add the chicken and cook for about 2 minutes on each side. Add the lime juice to the skillet and place in oven for 15 to 20 minutes, or until chicken is done and no longer pink inside.

To make Tropical Salsa: Combine salsa ingredients in medium bowl until well-mixed. Serve with Tropical Salsa over Coconut Chicken Breast.

Yields 4 servings

Calories 330, Total Fat 11g, Cholesterol 121mg, Carbohydrate 27g, Protein 181mg, Sodium 587mg.

Crust:
1 9-inch refrigerated pie crust, at room temperature

Filling:
1/2 pound medium asparagus, trimmed
3 large eggs
1 cup milk
2 tablespoons butter, melted
Salt to taste
1/2 cup grated Parmesan cheese

Heat oven to 400 degrees. Place sheet of dough on a lightly floured surface. Roll to a thickness of 1/8 inch. Carefully ease dough into 9-inch tart pan with removable bottom and gently press it into bottom and up the side of pan. Trim the overhang. Line the tart shell with foil and fill with dried beans or pie weights. Bake for 7 minutes. Remove foil and beans. Continue baking for 5 minutes or until almost done. Remove from oven and reduce oven temperature to 350 degrees. Heat salted water to boiling in medium saucepan and cook the asparagus until tender, about 4 minutes. Drain and rinse under cold running water. Drain again and pat dry with paper towels. Arrange the asparagus in prepared tart crust; trim them to fit if necessary. Beat the eggs in medium bowl. Beat in milk, melted butter, Parmesan cheese and salt. Pour egg mixture over the asparagus. Set the tart on a baking sheet and bake for about 45 minutes, or until the custard is just set. Transfer the tart to a rack to cool for about 10 minutes. Serve warm or at room temperature.

Yields 8 servings
Calories 198, Total Fat 13g, Cholesterol 95mg, Carbohydrate 13g, Protein 7g, Sodium 310mg.

2 pounds ground turkey
1/2 cup chopped green onion
1/4 cup chopped red bell pepper
1/2 cup dry bread crumbs
2  tablespoons prepared Jerk marinade
2 eggs, slightly beaten
1/2 teaspoon garlic powder
Salt to taste

Curry Pineapple Salsa
1 fresh pineapple, peeled and diced
2 medium tomatoes, seeded and diced
1/2 cup thinly sliced green onion
2 Jalapeño pepper, seeded and finely chopped (or to taste)
2 tablespoons chopped cilantro
1 tablespoon curry powder
1 tablespoon fresh lime juice
1 clove garlic, minced
Salt to taste  

Combine all ingredients for meatballs in bowl, mixing well. Shape turkey mixture into 1-inch balls. Place in ungreased rectangular pan, 13×9x2 inches. Bake uncovered in 400-degree oven until done and light brown, about 20 to 25 minutes

To Make Curry Pineapple Salsa: Mix ingredients together and refrigerate for at least 30 minutes before serving.

Yields about 60 turkey meatballs

Calories 209, Total Fat 9g, Cholesterol 114mg, Carbohydrate 13g, Protein 19g, Sodium 151mg.

1 pound top round steak, about 3/4-inch thick
Salt and pepper to taste
1/2 teaspoon garlic powder
1 tablespoon vegetable oil
1/2 of small carrot, cut into thin strips
3 green onions, diagonally sliced
4  water chestnuts, cut into thin strips
1/2 cup pea pods, cut into strips
1/2 cup hoisin sauce
1/2 cup peanut sauce
2 tablespoons rice wine vinegar
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper
2 heads Boston lettuce, separated into leaves

Cut the beef steak lengthwise in half and then crosswise into 1/8-inch thick strips. Lightly season beef with salt, pepper and garlic powder. Heat the oil in large skillet until hot over medium-high heat. Add half the beef; cook and stir the beef about 2 minutes, remove from skillet and set aside. Repeat with remaining beef. Add the carrot, green onion, water chestnuts and pea pods. Cook and stir until vegetables are just tender, about 3 to 4 minutes. Combine the hoisin, peanut sauce, rice vinegar, ginger and crush red pepper in bowl. Stir in the beef and hoisin mixture; reduce heat and continue cooking until heated through. Serve beef mixture in lettuce leaves.

Yield 4 servings

Calories 448, Total Fat 25g, Cholesterol 54mg, Carbohydrate 27g, Protein 32g, Sodium 677mg.

2 small smoked ham hocks or smoked turkey wings
2 quarts water
1 pound dried red beans, soaked overnight
1 pound smoked sausage or smoked turkey sausage, cut into 1-inch pieces
3 cloves garlic, minced
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped green pepper
1/2 teaspoon dried thyme
1 bay leaf
1/8 teaspoon crushed red pepper
1 teaspoon Worcestershire sauce
Cooked rice

Place hocks (or smoked turkey) in large heavy saucepan or Dutch oven and cover with water. Bring to a boil; reduce heat. Cover and simmer hocks (or smoked turkey) until tender, 1 to 1 1/2 hours. Add beans. Cover and simmer 40 minutes. Add remaining ingredients except cooked brown rice. Cover and simmer until beans are tender, about 1 hour, stirring occasionally. Remove bay leaf and serve over rice.

Yields 10 servings

Calories 368, Total Fat 18g, Cholesterol 53mg, Carbohydrate 31g, Protein 22g, Sodium 474g.

1 cup mayonnaise
1 cup sour cream
1/2 cup prepared pesto
1/4 cup grated Parmesan cheese
2 tablespoons chopped parsley
1 clove garlic, finely minced
Dash cayenne
Salt and pepper to taste
Fresh vegetables of your choice
Combine mayonnaise, sour cream and pesto in medium bowl until well-blended. Stir in the Parmesan cheese, parsley, garlic, cayenne, and salt and pepper to taste until well-combined. Serve with fresh vegetables of your choice.<

Yields about 3 cups dip

Calories 58, Total Fat 6g, Cholesterol 5mg, Carbohydrate trace, Protein 1g, Sodium 54mg

2 cups cooked black-eyed peas
1/4 cup tomato juice
2 tablespoons dry white wine
1/2 teaspoon garlic salt
Dash cayenne pepper
2 tablespoons chopped green chilies

Place peas, tomato juice, wine, garlic salt and cayenne pepper in blender container. Cover and blend on high speed until smooth. Stir in green chilies. Heat the black-eyed pea mixture in saucepan until hot. Serve with vegetables. Dip maybe served hot or cold.

Yields 8 servings

Calories 144, Total Fat 1g, Cholesterol 0mg, Carbohydrate 25g, Protein 10g, Sodium 163mg.

1 8-ounce cream cheese
3 cups powdered sugar
1 1/2 (12-ounce) packages semi-sweet chocolate, melted
1 1/2 teaspoons vanilla extract
Ground nuts, unsweetened cocoa or toasted coconut

Beat cream cheese until smooth. Gradually add the sugar, beating until well blended. Add melted chocolate and vanilla; mix well. Refrigerate about 1 hour. Shape into 1-inch balls. Roll in nuts, cocoa or coconut. Store in refrigerator.Yields about 5 dozen candies (about 3 per servings)

Variation
To flavor truffles with liqueurs, omit vanilla. Divide truffle mixture into thirds. Add 1 tablespoon liqueur (almond, coffee or orange) to each third mixture; mix well.

Calories 109, Total Fat 6.3g, Cholesterol 3mg, Carbohydrate 13.5g, Protein 1.9g, Sodium 28mg.