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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Meal
Makeover Recipes</font></b></p>
<p align="center"></p>
<p align="center"></p>
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<!--mstheme--></font><table border="1" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="700" id="table11" bordercolordark="#000000" bordercolorlight="#999999">
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<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"> <p style="margin-top: 1; margin-bottom: 1">
<font color="#000000" face="Verdana" size="2">
<a href="#Confetti_Chicken_Wraps">Confetti Chicken Wraps</a></font><p style="margin-top: 1; margin-bottom: 1"> <!--mstheme--></font></td>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"> <p style="margin-top: 1; margin-bottom: 1">
<font color="#000000" face="Verdana" size="2">
<a href="#Corny_Salmon_Cakes">Corny Salmon Cakes</a></font><p style="margin-top: 1; margin-bottom: 1"> <!--mstheme--></font></td>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"> <p style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2">
<a href="#Mini_Meatballs_with_Whole_Wheat_Spaghetti">Mini Meatballs with Whole Wheat Spaghetti</a></font><p style="margin-top: 1; margin-bottom: 1"> <!--mstheme--></font></td>
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<p style="margin-top: 1; margin-bottom: 1"> <p style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2">
<a href="#B.L.T._In_A_Bowl">B.L.T. In a Bowl</a></font><p style="margin-top: 1; margin-bottom: 1"> <!--mstheme--></font></td>
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<p style="margin-top: 1; margin-bottom: 1"> <!--mstheme--></font></td>
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<p style="margin-top: 1; margin-bottom: 1"> </p>
<p style="margin: 1 5"><font face="Verdana" size="2">
<a href="#Eggplant_Parm_In_A_Pot">Eggplant
Parm in a Pot</a></font></p>
<p style="margin-top: 1; margin-bottom: 1"> <!--mstheme--></font></td>
<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2">
<a href="#Halftime_Taco_Chili">Halftime
Taco Chili</a></font><!--mstheme--></font></td>
<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2">
<a href="#Walnut-Crusted_Salmon">Walnut
Crusted Salmon</a></font><!--mstheme--></font></td>
<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">
<a href="#Super_Sloppy_Joes">Super
Sloppy Joes</a></font><!--mstheme--></font></td>
<o:p>
<td width="117" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">
<a href="#Broccoli_Quiche_Lorraine">Broccoli
Quiche Lorraine</a></font><!--mstheme--></font></td>
<o:p>
<td width="117" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">
<a href="#Sunflower_Zucchini_Pie">Sunflower
Zucchini Pie</a></font><!--mstheme--></font></td>
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<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1px; margin-bottom: 1px"> </p>
<p style="margin-top: 1px; margin-bottom: 1px">
<font face="Verdana" size="2">
<a href="#Grilled_Salmon_w/_Ginger_Honey_Glaze">Grilled
Salmon w/ Ginger Honey Glaze</a></font></p>
<p style="margin-top: 1px; margin-bottom: 1px"> <!--mstheme--></font></td>
<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1px; margin-bottom: 1px">
<font face="Verdana" size="2">
<a href="#Kitchen_Sink_Pasta_Salad">Kitchen
Sink Pasta Salad</a></font><!--mstheme--></font></td>
<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px" align="center">
</p>
<p style="margin: 1px 5px" align="center">
<font face="Verdana" size="2">
<a href="#Sunny_Broccoli_Slaw">Sunny
Broccoli Slaw</a></font></p>
<p style="margin: 1px 5px" align="center"> </p>
<p style="margin: 1px 5px" align="center">
<font face="Verdana" size="2">
<a href="#Cheesy_Black_Bean_Burgers">Cheesy
Black Bean Burgers</a></font><p style="margin-top: 1px; margin-bottom: 1px"> <!--mstheme--></font></td>
<o:p>
<td width="116" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1px; margin-bottom: 1px"><font face="Verdana" size="2">
<a href="#Fast-As-Boxed_Macaroni_&_Cheese">Fast-As-Boxed Macaroni & Cheese</a></font><!--mstheme--></font></td>
<o:p>
<td width="117" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1px; margin-bottom: 1px"><font face="Verdana" size="2">
<a href="#Pizza_Bonita">Pizza
Bonita</a></font><!--mstheme--></font></td>
<o:p>
<td width="117" align="center"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1px; margin-bottom: 1px">
<span style="font-family: Verdana; font-weight: normal">
<font size="2">
<a href="#Jolly_Green_Bean_and_Chicken_Casserole">Jolly Green
Bean and Chicken Casserole</a></font></span><!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"></center>
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><font color="#000000"><font face="Verdana" size="3">
<font face="Verdana"><u><a name="Confetti_Chicken_Wraps">Confetti Chicken Wraps</a></u></font> </font>
<font face="Verdana" size="2">�</font></font><!--mstheme--></font></h2>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
(makes 6 to 8 servings)</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Moms Make this Meal Over By�.</font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Adding bell pepper and corn for
vitamins, minerals, phytonutrients, and fiber.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Using skinless, boneless chicken
breast to lower he saturated fat.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">1
tablespoon canola oil</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">1
large orange bell pepper, diced or cut into thin 1-inch strips (about 1 �
cups)</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">1
pound skinless, boneless chicken breast halves, sliced into thin strips</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">�
to 1 teaspoon ground cumin</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">�
to 1 teaspoon chili powder</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">One
15 �-ounce can pinto beans, drained and rinsed</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">1
cup frozen corn kernels, thawed</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">1
cup pre-shredded reduced-fat Cheddar cheese</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">�
cup salsa</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">Six
to eight 8-inch flour tortillas</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">�
cup reduced-fat sour cream, optional</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<ol>
<li>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Heat the oil in a large non-stick skillet over medium-high heat. Add
the bell pepper and cook, stirring frequently, until tender, about 5
minutes.</font></li>
<li>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Add the chicken, cumin, and chili powder and cook until the chicken is
no longer pink, 4 to 5 minutes.</font></li>
<li>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Stir in the beans, corn, cheese, and salsa and cook until heated through
and the cheese melts, about 2 minutes.</font></li>
<li>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and
heat in the microwave until warmed through, 30 to 45 seconds.</font></li>
<li>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Assemble by placing the chicken mixture down the center of each
tortilla. Wrap burrito-style and serve with sour cream as desired.
</font></li>
</ol>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Preparation time: 15 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Cooking time: 15 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p style="margin: 1 5"><span style="font-family: Verdana"><font size="2">
<u><i>Mom�s Kitchen Notes:</i></u> Kick up the flavor by using a medium
or hot salsa or by increasing the amount of cumin and chili powder. </font>
</span></p>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<o:p>
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><font face="Verdana" size="3">
<u><font color="#000000"><a name="Corny_Salmon_Cakes">Corny Salmon Cakes</a></font></u> </font>
<font face="Verdana" size="2">�</font><!--mstheme--></font></h2>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
(makes 4 servings)</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p class="MsoNormal" style="margin: 1 5"> </p>
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><font color="#000000">
<span style="font-family: Verdana"><font size="3">A Super Meal Because</font></span><font face="Verdana"><span style="font-family: Andy"><font size="3">
. . . </font></span></font></font><!--mstheme--></font></h2>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><span style="font-weight: 400">
<font size="2" face="Verdana" color="#000000">Corn adds vitamins,
minerals, phytonutrients and fiber.</font></span><!--mstheme--></font></h2>
<!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="word-spacing: 1; margin: 1 5">
<font size="2" face="Verdana" color="#000000">Eating salmon gives you
healthy omega-3 fats.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5">
<font size="2" face="Verdana" color="#000000">Using light mayonnaise and
cooking in a moderate amount </font><span style="font-family: Verdana">
<font size="2" color="#000000">of healthy canola oil lowers the
saturated fat and calories.</font></span><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">Two
6-ounce cans (or 12 ounces pouch) boneless, skinless pink salmon, drained
and finely flaked</font></p>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">1
cup dried bread crumbs, divided</font></p>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">3/4
cup pre-shredded reduced-fat Cheddar cheese</font></p>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">3/4
cup frozen corn kernels, thawed</font></p>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">1/3
cup light mayonnaise</font></p>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">2
tablespoons ketchup</font></p>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">1
large egg, beaten</font></p>
<p style="margin: 1 5"><span style="font-family: Verdana"><font size="2">1
tablespoon canola oil</font></span></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<ol>
<li>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">
Combine the salmon, � cup bread crumbs, cheese, corn, mayonnaise,
ketchup, and egg in a bowl and mix until well blended.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">
Shape the mixture into 8 patties and coat with the remaining � cup bread
crumbs.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5"><font face="Verdana" size="2">
Heat half the oil in a large nonstick skillet over medium heat. Cook
the patties until golden brown, 5 minutes. Add the remaining oil to the
skillet, flip the patties and cook an additional 4 to 5 minutes.</font></li>
</ol>
<p class="MsoHeader" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Preparation time: 15 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Cooking time: 10 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="309" id="AutoNumber3">
<tr>
<td colspan="4" width="309"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="41" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">360</font></span><!--mstheme--></font></td>
<td width="113" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="37" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">27</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="41" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">14</font></span><!--mstheme--></font></td>
<td width="113" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="37" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">2</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="41" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">3</font></span><!--mstheme--></font></td>
<td width="113" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="37" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">33</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="41" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">800</font></span><!--mstheme--></font></td>
<td width="113" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calcium (mg)</font></span><!--mstheme--></font></td>
<td width="37" align="left"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">210</font></span><!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<o:p>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><u><font face="Verdana" size="3" color="#000000">
<a name="Mini_Meatballs_with_Whole_Wheat_Spaghetti">Mini Meatballs with Whole Wheat Spaghetti</a></font></u><font face="Verdana" size="3">
</font>
<font face="Verdana" size="2">�</font><!--mstheme--></font></h2>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
(makes 6 servings)</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p class="MsoNormal" style="margin: 1 5" align="justify"> </p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">1 pound lean ground beef (90% or higher)</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">2 large omega-3eggs, beaten</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">3/4 cup dried bread crumbs</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">1/4 cup 1% lowfat milk</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">1/4 cup grated Parmesan cheese</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">1 tablespoon dried basil</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">Pinch of pepper</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">One 26-ounce jar pasta sauce</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">10 to 12 ounces dried whole wheat spaghetti</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5"> </p>
<ol>
<li>
<p class="MsoHeader" style="line-height: 90%; margin: 1 5" align="left">
<font face="Verdana" size="2"><span style="line-height: 90%">Preheat the
oven to 400�F.</span></font></li>
<li>
<p class="MsoHeader" style="line-height: 90%; margin: 1 5" align="left">
<span style="line-height: 90%; font-size: 11.0pt">
<font face="Verdana" size="2">Combine the meat, eggs, bread crumbs,
milk, Parmesan cheese, basil, and pepper in a large bowl and mix well.</font></span></li>
<li>
<p class="MsoHeader" style="line-height: 90%; margin: 1 5" align="left">
<span style="line-height: 90%; font-size: 11.0pt">
<font face="Verdana" size="2">Shape the meat mixture into 35 to 40 small
meatballs. </font></span></li>
<li>
<p class="MsoHeader" style="line-height: 90%; margin: 1 5" align="left">
<span style="line-height: 90%; font-size: 11.0pt">
<font face="Verdana" size="2">Place the meatballs on a baking sheet and
cook until l</font></span><font face="Verdana" size="2"><span style="line-height: 90%">ightly
browned, 10 minutes.</span></font></li>
<li>
<p class="MsoHeader" style="line-height: 90%; margin: 1 5" align="left">
<font face="Verdana" size="2"><span style="line-height: 90%">Meanwhile,
place the pasta sauce in a large saucepan over medium heat, cover, and
bring to a simmer. When the meatballs are done, add to the sauce,
reduce the heat, and simmer, covered, about 20 minutes.</span></font></li>
<li>
<p align="left" style="margin: 1 5"><span style="font-family: Verdana">
<font size="2">While the meatballs are simmering, cook the pasta
according to package directions. Drain and transfer to a large serving
bowl. Top with the meatballs and pasta sauce, mix together, and serve</font></span></li>
</ol>
<p class="MsoHeader" align="left" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Preparation time: 15 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Cooking time: 30 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="AutoNumber5" height="39">
<tr>
<td colspan="4" width="309" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="41" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">390</span></font><!--mstheme--></font></td>
<td width="113" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="37" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">54</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">9</span></font><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">8</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">29</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin:1 5; ">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font size="1">
<span style="font-family: Verdana">640</span></font><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<p style="margin: 1 5"><span style="font-family: Verdana"><font size="2">
</font></span></p>
<p style="margin: 1 5">
<u><b>
<font face="Verdana"><a name="Chocolaty_Pumpkin_Bars">Chocolaty Pumpkin Bars</a> </font>
<font face="Verdana" size="2">�</font></b></u></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
(makes 30 servings)</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p align="justify" style="margin: 1 5"><span style="font-family: Verdana">
<font size="2">Amber, a mother of two from Massachusetts, sent us a recipe
for one of her children�s favorite afternoon treats. To give it a healthy
makeover, we included some whole wheat flour for extra fiber, used a whole
can of pumpkin versus the half can called for in the original recipe, and
nixed the two sticks of butter for canola oil � an excellent source of
health-enhancing omega-3 fats.</font></span></p>
<p class="MsoNormal" style="margin: 1 5"> </p>
<p style="margin: 1 5" align="left"><span style="font-family: Verdana">
<font size="2">1 cup all-purpose flour<br>
1 cup whole wheat flour<br>
1 cup sugar<br>
1 cup <i>very</i> finely chopped pecans<br>
2 teaspoons baking powder<br>
1 teaspoon ground cinnamon<br>
1/2 teaspoon baking soda<br>
1/2 teaspoon salt#9 4 beaten eggs<br>
One 15-ounce can 100% pure pumpkin<br>
1/2 cup canola oil<br>
1/4 cup 1% lowfat milk <br>
1/2 cup mini chocolate chips</font></span></p>
<p class="MsoNormal" style="margin: 1 5"> </p>
<ol>
<li>
<p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Preheat the oven to 350�F. </font></p>
</li>
<li>
<p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Lightly oil or coat a 15 x 10 x 1-inch
baking pan (jelly roll pan) with nonstick cooking spray and set aside.</font></p>
</li>
<li>
<p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Whisk together the flour, whole wheat flour,
sugar, pecans, baking powder, cinnamon, baking soda, and salt in a large
bowl.</font></p>
</li>
<li>
<p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">In a separate bowl, combine the eggs,
pumpkin, canola oil, and milk. Add to the dry mixture along with the
chocolate chips and stir to combine.</font></p>
</li>
<li>
<p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Spread the batter evenly in the prepared pan
and bake for 25 minutes or until a wooden toothpick inserted in the center
comes out clean.</font></p>
</li>
<li>
<p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Cool on a wire rack.</font><br>
</p>
</li>
</ol>
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="AutoNumber4" height="100">
<tr>
<td colspan="4" width="300" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<o:p>
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="109" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="30" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">140</font><!--mstheme--></font></td>
<td width="124" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="37" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">16</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="109" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">Total Fat</font><!--mstheme--></font></td>
<td width="30" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">8</font><!--mstheme--></font></td>
<td width="124" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">
Fiber (g)</font></span><!--mstheme--></font></td>
<td width="37" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">2</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="109" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">Saturated
Fat</font><!--mstheme--></font></td>
<td width="30" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">2</font><!--mstheme--></font></td>
<td width="124" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="37" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">2</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="109" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<font face="Verdana" size="1">
Omega-3 Fat</font><!--mstheme--></font></td>
<td width="30" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">.42</font><!--mstheme--></font></td>
<td width="124" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">
Monounsaturated Fat</font><!--mstheme--></font></td>
<td width="37" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">4.4</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="109" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">Sodium</font><!--mstheme--></font></td>
<td width="30" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font face="Verdana" size="1">95</font><!--mstheme--></font></td>
<td width="124" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
<td width="37" height="22"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<o:p>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><font face="Verdana" size="3">
<u><font color="#000000"><a name="B.L.T._In_A_Bowl">B.L.T. In A Bowl</a></font></u> </font>
<font face="Verdana" size="2">�</font><!--mstheme--></font></h2>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
(makes 4 servings)</font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p class="MsoNormal" style="margin: 1 5" align="justify"> </p>
<p class="MsoBlockText" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="2">What happens when you take basic ingredients
in a B.L.T sandwich � bacon, lettuce and tomato � and transform them into
a hearty bowl of soup? The answer: a B.L.T in a Bowl. This recipe was
created in response to people who felt guilty every time they opened a can
of tomato soup and called it dinner. Sure, tomato soup is a source of
lycopene, an antioxidant that may ward off certain cancers, and kids and
adults love it, but it is a far cry from a stick-to-your-ribs meal. This
awesome soup, made with tomato soup as a base along with spinach,
tortellini, and bacon bits, proves that convenience foods can work to your
nutritional advantage.</font></p>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5" align="justify">
<font face="Verdana" size="2">You can easily cut the recipe in half to
feed 2 people.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1 5">
<span style="font-size: 10.0pt; font-family: Verdana">Freeze any
leftover soup for another meal.</span><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1 5"> </p>
<p class="MsoNormal" align="left" style="margin: 1 5">
<span style="font-family: Verdana"><font size="2">A Super Meal Because�</font></span></p>
<!--mstheme--></font><!--msthemelist--><table style="margin-top: 0in; margin-bottom: 0in" type="disc" border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="left" style="margin: 1 5"><font face="Verdana" size="2">
Spinach adds vitamins, minerals, phytonutrients, and fiber.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="left" style="margin: 1 5"><font face="Verdana" size="2">Tomato
soup is a great source of lycopene, an antioxidant.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="left" style="margin: 1 5"><font face="Verdana" size="2">
Tortellini makes this a hearty meal.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1 5"> </p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Two 10 3/4-ounce cans 30%-less-sodium tomato
soup</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">2 cans water</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">6 to 8 ounces frozen cheese tortellini</font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">One 6-ounce bag pre-washed baby spinach
(about 4 packed cups)</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">4 teaspoons real bacon bits</font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">2 tablespoons grated Parmesan cheese,
optional</font></p>
<p class="MsoNormal" style="margin: 1 5" align="justify"><font face="Verdana" size="2"> </font></p>
<ol>
<li>
<p class="MsoHeader" style="margin: 1 5" align="justify">
<font face="Verdana" size="2">Pour the tomato soup and water into a
large saucepan and stir to combine. Cover and bring to a boil.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="justify">
<font face="Verdana" size="2">Add the tortellini and cook, uncovered,
according to package directions, stirring frequently. Do not drain.
Stir in the spinach and cook until wilted, about 2 minutes.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="justify">
<font face="Verdana" size="2">Serve in individual bowls and top with
bacon bits and Parmesan cheese as desired. </font></li>
</ol>
<p class="MsoNormal" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Preparation time: 15 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">Cooking time: 10 minutes</span></font></p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana" size="2"> </font></p>
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="309" id="AutoNumber6" height="39">
<tr>
<td colspan="4" width="309" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="41" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">2</span></font><o:p><span style="font-family: Verdana"><font size="1">60</font></span><!--mstheme--></font></td>
<td width="113" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="37" align="left" height="14"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">47</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<o:p>
<span style="font-family: Verdana"><font size="1">4</font></span><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">1.5</span></font><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">7</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">780</span></font><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><font size="1">
<span style="font-family: Verdana">Vitamin A</span></font><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">50%</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="118" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
<td width="41" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font></td>
<td width="113" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><font size="1">
<span style="font-family: Verdana">Vitamin C</span></font><!--mstheme--></font></td>
<td width="37" align="left" height="15"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">60%</span></font><!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="text-indent: 0; margin-top:1; margin-bottom:1; margin-left:5" align="left">
<u><b><font face="Verdana"><a name="Halftime_Taco_Chili">Halftime Taco Chili</a>-</font></b></u><p style="text-indent: 0; margin-top:1; margin-bottom:1; margin-left:5" align="left">
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<font face="Verdana" size="2">
(makes 6 servings)</font><o:p><o:p><o:p><o:p><o:p><p style="margin: 1 5">
<o:p>
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p style="margin: 1 5"> </p>
<p class="MsoNormal" style="punctuation-wrap: simple; text-autospace: none; margin-left: 5; margin-right: 5; margin-top: 1; margin-bottom: .0001pt">
<font face="Verdana" size="2">Instead of making the usual taco chili made
with Ranch dressing mix, taco seasoning mix and beef bouillon � loaded
with sodium � try this new and improved version. This chili is perfect
for the big game day. This will surely score a touchdown in popularity
and good nutrition for your guests! See reverse side for recipe.</font></p>
<p class="MsoNormal" style="punctuation-wrap: simple; text-autospace: none; margin-left: 5; margin-right: 5; margin-top: 1; margin-bottom: .0001pt">
<font face="Verdana" size="2"> </font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="punctuation-wrap: simple; text-autospace: none; margin-left: 5; margin-right: 5; margin-top: 1; margin-bottom: .0001pt">
<font face="Verdana" size="2">You can easily cut the recipe in half to
feed 3 people.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="punctuation-wrap: simple; text-autospace: none; margin-left: 5; margin-right: 5; margin-top: 1; margin-bottom: .0001pt">
<font face="Verdana" size="2">Freeze any leftover chili for another
time.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="punctuation-wrap: simple; text-autospace: none; margin-left: 5; margin-right: 5; margin-top: 1; margin-bottom: .0001pt">
<font face="Verdana" size="2">This is an opportunity to try a new food,
hominy. If hominy is not available, frozen corn kernels can </font>
<span style="font-size: 11.0pt; font-family: Times New Roman">be
substituted.</span><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> </p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1 tablespoon
canola oil</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">2 large
carrots, shredded (about 2
cups)</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1 medium
onion, coarsely chopped (about 1 cup) or 1 cup frozen chopped onion</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1 pound lean
ground beef (90% or higher)</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">One 28-ounce
can crushed tomatoes</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">One 15
�-ounce can black-eyed peas or pinto beans, drained and rinsed</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">One 15-ounce
can yellow or white hominy, drained and rinsed (two cups frozen
corn kernels may be substituted for the hominy.)</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1 cup water</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">One 4-ounce
can diced green chili peppers, optional</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">2 to 3
teaspoons chili powder</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">2 to 3
teaspoons ground cumin</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1 teaspoon
garlic powder</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1/2 cup
reduced-fat sour cream</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">1/3 cup
shredded reduced-fat Cheddar cheese</span></font></p>
<p class="MsoHeader" style="text-align: justify; line-height: 90%; margin: 1 5"> </p>
<ol style="font-family: Verdana; font-size: 10pt">
<li>
<p class="MsoHeader" style="text-align: left; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">Heat the
oil in a large saucepan or Dutch oven over medium-high heat.</span></font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">Add the
carrots, onion, and beef and cook, breaking up the large pieces, until
the meat is no longer pink, 5 to 7 minutes. Drain excess fat.</span></font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">Stir in the
tomatoes, black-eyed peas, hominy, water, chili peppers as desired,
chili powder, cumin, and garlic and bring to a boil. Reduce the heat and
simmer, covered, until the carrots are tender, 20 to 25 minutes.</span></font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1 5">
<font face="Verdana" size="2"><span style="line-height: 90%">Remove from
heat and stir in the sour cream. Serve in individual bowls and top with
shredded cheese.</span></font></li>
</ol>
<p style="margin:1 5; text-indent: 0; " align="left">
<p class="MsoHeader" align="left" style="margin: 1 5">
<span style="font-family: Verdana"><font size="2">Preparation Time: 15
minutes</font></span></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<span style="font-family: Verdana"><font size="2">Cooking Time: 30 minutes</font></span></p>
<p style="margin:1 5; text-indent: 0; " align="left">
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="AutoNumber8" height="110">
<tr>
<td width="300" align="left" height="12" colspan="4"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><o:p><span style="font-family: Verdana"><font size="1">40</font></span><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">37</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">10</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">8</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3.5</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">27</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">570</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="margin:1 5; text-indent: 0; " align="left">
<u><b><font face="Verdana"><a name="Walnut-Crusted_Salmon">Walnut-Crusted Salmon</a>-</font></b></u><p style="margin:1 5; text-indent: 0; " align="left">
<font face="Verdana" size="2">
(makes 4 servings)</font><p style="margin:1 5; text-indent: 0; " align="left">
<p style="margin: 1 5">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p style="margin: 1 5"> </p>
<p style="margin:1 5; text-indent: 0; " align="left">
<font face="Verdana" size="2">Instead of using the typical (and high in
saturated fat) cracker crumb and butter topping for your baked fish, here is a
great alternative! If you are looking to get �hooked� on something new, choose
salmon, the king of the sea when it comes to healthy omega-3 fats. For a double
dose, there is a delicious walnut topping�another great source of omega-3�s! See
reverse side for recipe. You can easily cut the recipe in half to feed 2 people.</font><p style="margin:1 5; text-indent: 0; " align="left">
<h2 style="margin: 1 5"><!--mstheme--><font color="#330099"><font color="#000000">
<span style="font-family: Verdana"><font size="2">A Super Meal Because</font></span><font face="Verdana" size="2"><span style="font-family: Andy">
. . . </span></font></font><!--mstheme--></font></h2>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5">
<font size="2" color="#000000" face="Verdana">Using walnuts and bread
crumbs as a topping adds heart- healthy omega-3 fats and keeps saturated
fat count low.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1 5">
<font size="2" color="#000000" face="Verdana">Eating salmon increases
the healthy omega-3 fats in your diet.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin:1 5; text-indent: 0; " align="left">
<p style="margin:1 5; text-indent: 0; " align="left">
<font face="Verdana" size="2">� cup walnuts, finely chopped<br>
2 tablespoons dried bread crumbs<br>
1 tablespoon all-fruit apricot jam<br>
1 tablespoon balsamic vinegar<br>
1 � pounds salmon filet, skinned<br>
Salt and pepper<br>
</font><ol style="font-family: Verdana; font-size: 10pt">
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Preheat oven to 400 F.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Combine the walnuts and bread crumbs on a
plate and set aside.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Mix together the jam and vinegar in a
small bowl.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">Season the salmon with salt and pepper.
Brush both sides with jam mixture. Coat both sides evenly with the
walnut mixture, pressing the extra breading evenly over the top.</font></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana"><font size="2">Place in a baking pan and bake until
the fish is cooked through and flakes easily with a fork, 15 to 20
minutes, depending on the thickness of the salmon</font><span style="font-family: Arial Rounded MT Bold"><font size="2">.
</font></span></font></li>
</ol>
<p style="margin:1 5; text-indent: 0; " align="left">
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="AutoNumber7" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><o:p><span style="font-family: Verdana"><font size="1">60</font></span><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">8</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">20</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">1</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">2.5</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">35</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">180</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="margin: 1 5">
<u><b><font face="Verdana"><a name="Super_Sloppy_Joes">Super Sloppy Joes</a>-</font></b></u><p style="margin: 1 5">
<font face="Verdana" size="2">
(makes 6 servings)</font><p style="margin: 1 5"> <p style="margin: 1 5">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p style="margin: 1 5"> <p class="MsoBlockText" style="text-align: justify; margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Serving Sloppy Joes for
dinner is a great excuse to make a mess at the table! It's also a great
excuse to add vegetables to your diet. Although Sloppy Joes are
traditionally made with ground beef, a tomato-based sauce, and a big
hamburger bun, this recipe has taken creative license by enhancing the
sloppy sauce with a finely diced bell pepper. Feel free to add more
vegetables that sound good to you, the more the merrier! The result: over
a half a day's supply of vitamin A and C as well as cancer-fighting
carotenoids. You can easily cut the recipe in half to make 3 servings.</font></span></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">1 tablespoon olive oil<br>
1 large red or yellow bell pepper, finely diced (about 1 � cups)<br>
1 small onion, finely chopped (about � cup) <br>
1 � pounds lean ground beef or turkey (90% lean or higher)<br>
� teaspoon garlic powder<br>
One 26-ounce jar pasta sauce <br>
6 whole wheat hamburger buns, halved and </font>
<span style="font-family: Verdana"><font size="2">toasted<br>
6 tablespoons grated Parmesan cheese</font></span></p>
<p class="MsoHeader" style="margin: 1px 5px">
</p>
<ol>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Heat the oil in a large nonstick skillet
over medium-high heat.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Add the peppers and onion and cook until
tender, 5 to 7 minutes.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Add the beef and garlic powder and cook,
breaking up the large pieces, until the meat is no longer pink, about 5
minutes. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Drain excess fat. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Add the pasta sauce, reduce the heat, and
simmer until heated through, 3 to 5 minutes.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Serve open-face-style over hamburger buns
and top with Parmesan cheese.</font></li>
</ol>
<p class="MsoHeader" style="text-indent: .25in; margin: 1px 5px" align="left"> </p>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<span style="font-family: Verdana"><font size="2">Preparation Time: 10
minutes</font></span></p>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<span style="font-family: Verdana"><font size="2">Cooking Time: 15
minutes</font></span></p>
<p class="MsoHeader" style="margin: 1px 5px" align="left"> </p>
<p class="MsoHeader" style="margin: 1px 5px">
</p>
<div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table1" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><span style="font-family: Verdana"><font size="1">30</font></span><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">34</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">11</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">6</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3.5</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">27</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">740</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="margin: 1 5">
<b><font face="Verdana"><u><a name="Broccoli_Quiche_Lorraine">Broccoli Quiche Lorraine</a>-</u></font></b><p style="margin: 1 5">
<font face="Verdana" size="2">
(makes 4 servings)</font><p style="margin: 1 5">
<p style="margin: 1 5">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p style="margin: 1 5">
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">2 cups fresh or frozen broccoli</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">2 tablespoons dried bread crumbs</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">2 ounces lean deli ham, diced </font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">1 cup pre-shredded part-skim mozzarella
cheese</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">5 large eggs</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">1 cup 1% lowfat milk</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">� teaspoon salt</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">1/8 teaspoon dried thyme or � teaspoon fresh
thyme</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Pinch of pepper</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup grated Parmesan cheese</font><span style="font-size: 11.0pt">
</span></p>
<p style="margin: 1 5">
<ol>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Steam the broccoli until tender, about 5
minutes. Coarsely chop and set aside.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Preheat the oven to 375�F.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Lightly oil or coat a 9-inch pie plate
with nonstick cooking spray. Sprinkle the bottom and sides with the
bread crumbs. Arrange the broccoli, ham, and mozzarella cheese over the
bottom of the pie plate.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Whisk together the eggs, milk, salt,
thyme, and pepper in a medium bowl. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Pour the egg mixture over the broccoli and
top with the Parmesan cheese.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Bake uncovered until golden brown, 35 to
40 minutes.</font></li>
</ol>
<p class="MsoHeader" style="margin: 1px 5px"> </p>
<p class="MsoHeader" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Preparation Time: 15
minutes</font></span></p>
<p class="MsoHeader" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Cooking Time: 35 �
40 minutes</font></span></p>
<p style="margin: 1 5">
<div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table2" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">280</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">11</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">15</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">7</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">26</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">540</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="margin: 1 5" align="left">
<u><b><font face="Verdana"><a name="Sunflower_Zucchini_Pie">Sunflower Zucchini Pie</a>-</font></b></u><p style="margin: 1 5">
<font face="Verdana" size="2">
(makes 5 servings)</font><p style="margin: 1 5">
<p style="margin: 1 5">
<font face="Verdana" size="2">Quiche is one of those quintessential
vegetarian dishes that everyone seems to love. But with all the
shortening and butter in the crust and the heavy cream in the filling, a
nutrition makeover was in order! Admittedly, the revamped recipe is a
bit out of the box but trust us, the combination of zucchini, cheese,
brown rice, and crunchy sunflower seeds (an excellent source of
heart-healthy vitamin E) makes a lot of sense once you try it. </font>
<p style="margin: 1 5">
<p style="margin: 1 5">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p style="margin: 1 5" align="left"> <p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">1 tablespoon olive oil</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">1 medium zucchini, shredded (about 1 �
cups)</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">1 teaspoon dried Italian seasoning</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� teaspoon bottled crushed garlic or 1
clove garlic, minced</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">5 large eggs, beaten</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">1 � cups cooked instant brown rice</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font size="2" face="Verdana">2/3 cup pre-shredded reduced-fat Cheddar
cheese</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup 1% low fat milk</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font size="2" face="Verdana">2/3 cup Parmesan cheese, divided</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup sunflower seeds</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� teaspoon salt</font></p>
<p style="margin: 1 5"> <ol>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Preheat the oven to 375�F. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Lightly oil or coat a 9-inch pie plate
with nonstick cooking spray and set aside. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Heat the oil in a large nonstick skillet
over medium-high heat. Add the zucchini, Italian seasoning, and garlic
and cook until the zucchini is tender, about 5 minutes.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Place the eggs, rice, Cheddar cheese,
milk, 1/3 cup Parmesan cheese, sunflower seeds, salt, and the cooked
zucchini in a large bowl and stir to combine. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">Pour the mixture into the prepared pie
plate, top with the remaining 1/3 cup Parmesan cheese, and cook until </font><span style="font-family: Verdana"><font size="2">golden
brown, 30 to 35 minutes. </font></span></li>
</ol>
<p style="margin: 1 5"> <p class="MsoHeader" style="margin: 1px 5px">
<font size="2" face="Verdana">Preparation Time: 15 minutes</font></p>
<p style="margin: 1px 5px"><span style="font-family: Verdana">
<font size="2">Cooking Time: </font></span>
<font face="Verdana" size="2"> </font><span style="font-family: Verdana"><font size="2"> 35
minutes</font></span><font face="Verdana" size="2"> </font></p>
<p style="margin: 1 5"> <div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table3" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">300</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">18</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">18</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">2</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">6</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">19</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">590</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="margin: 1 5">
<u><b><font face="Verdana">
<a name="Grilled_Salmon_w/_Ginger_Honey_Glaze">Grilled Salmon w/ Ginger Honey Glaze</a></font></b></u><p style="margin: 1 5">
<font face="Verdana" size="2">
(makes 5 servings)</font><p style="margin: 1 5" align="justify"> <p style="margin: 1 5" align="justify">
<span style="font-family: Verdana"><font size="2">Seafood�s health
benefits come in part from its omega-3 fatty acids. While it often
surprises people to hear that fat is actually good for them, research
shows that omega-3s may lower the risk of heart disease and reduce the
symptoms of rheumatoid arthritis and depression. In the United States,
there is no official recommend daily intake for omega-3 fats; however,
some health experts suggest a minimum of � to 1 gram a day. Atlantic
salmon has 2.2 grams of omega-3 fats per 4 ounce cooked portion. See the
reverse side for the recipe.</font></span><p style="margin: 1 5"> <p style="margin: 1 5">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p style="margin: 1 5"> <p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">1-1/4 pounds salmon fillet with skin</font></p>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">salt and pepper, to taste</font></p>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">2 tablespoons light teriyaki sauce</font></p>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">1 tablespoon honey</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
<font face="Verdana" size="2">2 tablespoons bottled minced ginger, or
one tablespoon ground ginger</font></p>
<p style="margin: 1 5"> <ol>
<li>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">Pre-heat the grill on high heat.</font></li>
<li>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">Season the salmon with salt and pepper.</font></li>
<li>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">Combine the teriyaki sauce and honey and
pour evenly over the salmon. Spread the ginger over the top. Let sit for
5 to10 minutes while the grill heats.</font></li>
<li>
<p style="margin: 1px 5px"><span style="font-family: Verdana">
<font size="2">Place the salmon, skin side up, on the grill and cook for
5 minutes over high heat. Turn gently, reduce the heat to medium, and
grill until the salmon is cooked through and flakes easily with a fork,
7 to 10 minutes. Remove the skin and serve.</font></span></li>
</ol>
<p style="margin: 1 5"> <p class="MsoHeader" style="margin: 1px 5px">
<font size="2" face="Verdana">Preparation Time: 5 minutes</font></p>
<p style="margin: 1px 5px"><span style="font-family: Verdana">
<font size="2">Cooking Time: </font></span>
<font face="Verdana" size="2"> </font><font size="2"><span style="font-family: Verdana">15</span></font><span style="font-family: Verdana"><font size="2">
minutes</font></span></p>
<p style="margin: 1 5"> <div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table4" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">100</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">0</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">1</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">0</font><!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p style="margin: 1 5">
<u><b><font face="Verdana"><a name="Kitchen_Sink_Pasta_Salad">Kitchen Sink Pasta Salad</a></font></b></u> <p style="margin: 1 5">
<font face="Verdana" size="2">
(makes 8 - 10 servings)</font><p style="margin: 1 5"> <p style="margin: 1 5">
<span style="font-family: Verdana"><font size="2">Whether you�re heading
to a backyard barbeque or need a cold dish for a hot summer�s night,
this Kitchen Sink Pasta Salad is an easy alternative to all those creamy
macaroni salads. This salad is so versatile, you can add everything but
the kitchen sink, and it�s guaranteed to work every time! Be creative
and add all different kinds of vegetables, make a rainbow of colors in
your dish! Different vegetables add different nutrients, but most
provide a great source of vitamins, minerals, phytonutrients and fiber.
Use 2 oz. of dried pasta per serving to keep the portions and calories
in check.</font></span><p style="margin: 1 5"> <p style="margin: 1 5">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p style="margin: 1 5"> <p style="margin: 1 5" align="left"> <p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">1 pound dried bowtie pasta</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">4 to 5 cups fresh or frozen broccoli
florets</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">1 pint cherry or grape tomatoes (about 2
cups), sliced in half</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">14-ounce can artichoke hearts, drained,
rinsed and quartered (optional)</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">6 to 8 ounces feta cheese, crumbled</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">� cup pitted calamata olives, chopped, or
one 6-ounce can small black olives, drained</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">1/3 to � cup light Italian or Caesar
dressing</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">1/3 cup chopped fresh basil or cilantro
(optional)</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px"> </p>
<ol>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Cook the pasta according to package
directions. Five minutes before the pasta is done, add the broccoli.
Bring back to a boil and cook until the pasta is done. Drain and
place in a large bowl.</font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">While the pasta is still warm, add the
tomatoes, artichoke hearts as desired, cheese, olives, salad
dressing and herbs as desired and stir to combine.</font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Serve warm or refrigerate in a warm
salad.</font></li>
</ol>
<p class="MsoHeader" style="margin: 1px 5px">
</p>
<p class="MsoHeader" style="margin: 1px 5px">
<font size="2" face="Verdana">Preparation Time: 15 - 20 minutes</font></p>
<p class="MsoHeader" style="margin: 1px 5px">
</p>
<div align="center">
<center>
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="AutoNumber10">
<tr>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">280</span></font><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">40</span></font><!--mstheme--></font></td>
</tr>
<tr>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">9</font><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">3</font><!--mstheme--></font></td>
</tr>
<tr>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">35</span></font><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">10</span></font><!--mstheme--></font></td>
</tr>
<tr>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">500</span></font><!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p>
<o:p><o:p>
<o:p>
<o:p>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: left"><u><b>
<font face="Verdana"><a name="Sunny_Broccoli_Slaw">Sunny Broccoli Slaw</a></font></b></u></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: left">
<font face="Verdana" size="2">
(makes 8 servings)</font></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: left"> </p>
<p class="MsoHeader" style="margin:1px 5px; text-align: left">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: left"> </p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">one 16-oz bag broccoli coleslaw</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup light canola mayonnaise</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup golden raisins</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup roasted, shelled sunflower seeds</font><b><span style="font-family: Verdana"><font size="2">
</font></span></b></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">3 tablespoons red wine vinegar</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">2 tablespoons sugar</font></p>
<p align="left" style="margin: 1px 5px">
<span style="font-size: 10.0pt; font-family: Verdana">� teaspoon salt</span></p>
<p align="left" style="margin: 1px 5px"> </p>
<ol>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Combine all ingredients in a large
bowl and mix. Serve right away or refrigerate and serve chilled.</font></li>
</ol>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Preparation time: 10 minutes.</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px"> </p>
<div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table6" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">190</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">22</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">10</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">4</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">0.5</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">5</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">300</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"></div>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px"> </p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px"><u><b>
<font face="Verdana"><a name="Cheesy_Black_Bean_Burgers">Cheesy Black Bean Burgers</a></font></b></u></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: left">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p class="MsoHeader" style="margin:1px 5px; text-align: left"> <p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">one 15 �-ounce can black beans, drained
and rinsed</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">one pound lean ground beef (90% or higher)</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">one large egg, beaten</font></p>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">one cup shredded reduced-fat Cheddar
cheese</font></p>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">1/3 cup seasoned bread crumbs</font></p>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">� teaspoon garlic powder</font></p>
<p align="left" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">8 hamburger buns</font></span></p>
<p align="left" style="margin: 1px 5px"> </p>
<ol>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Preheat the grill to medium. </font>
</li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Place the beans in a large bowl and
mash with a big spoon until smooth and still a bit chunky.</font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Add the beef, egg, beans, cheese,
bread crumbs and garlic powder and mix until well combined.</font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Divide the beef mixture and shape into
8 patties.</font></li>
<li>
<p class="MsoHeader" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">Place the patties on the grill and
cook until no longer pink inside and an instant-read thermometer
registers at least 160� F, about 4 minutes per side.</font></li>
<li>
<p align="left" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Serve on hamburger
buns with favorite toppings.</font></span></li>
</ol>
<p align="left" style="margin: 1px 5px"> </p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">Preparation time: 15 minutes.</font><p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">Cooking time: 10 minutes.</font><p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table7" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">310</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">32</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">8</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">7</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">28</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">510</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"></div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px"><u><b>
<font face="Verdana"><a name="Fast-As-Boxed_Macaroni_&_Cheese">Fast-As-Boxed Macaroni & Cheese</a></font></b></u></p>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">(Makes 4 Servings)<br>
</font></p>
<p class="MsoHeader" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">Macaroni and Cheese is a pleasing meal for
just about everyone. Instead of using the typical boxed macaroni and
cheese dinner, try this homemade recipe that is just as fast (give or
take a few minutes). This version may not have the same artificial
bright orange color, but everyone will love the taste. This recipe has
more calcium per serving than a glass of milk.<br>
<br>
Add a 10-ounce package of your favorite frozen vegetables to the dish
for a more complete meal. Just toss the veggies in with the pasta for
the last 5 minutes of cooking.<br>
</font></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">8 oz. dried small elbow macaroni (about 2
cups)<br>
1 � cups 1% low-fat milk<br>
2 tablespoons all-purpose flour<br>
1 teaspoon Dijon mustard <br>
� teaspoon garlic powder<br>
1 � cups pre-shredded reduced-fat Cheddar cheese<br>
2 tablespoons grated Parmesan cheese<br>
</font><ol>
<li>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">Cook pasta according to package
directions. Drain and set aside. </font></li>
<li>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">Return the saucepan to the stove (do not
place over heat just yet). Add the milk, flour, mustard, and garlic
powder and whisk until blended.</font></li>
<li>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">Place over medium-high heat and bring to a
simmer, stirring constantly. Reduce the heat and continue to simmer and
stir gently until the mixture thickens slightly, about 2 minutes.</font></li>
<li>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<span style="font-family: Verdana"><font size="2">Add the Cheddar and
Parmesan cheeses and stir until the cheese melts. Stir in the pasta,
heat and serve.</font></span></li>
</ol>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <p class="MsoHeader" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Preparation time: 5
minutes</font></span></p>
<p style="margin: 1px 5px"><span style="font-family: Verdana">
<font size="2">Cooking Time: 15 minutes</font></span></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table8" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">340</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">48</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">6</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">2</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">3</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">22</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">390</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"></div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<u><b><font face="Verdana"><a name="Pizza_Bonita">Pizza Bonita</a></font></b></u><p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">(Makes 4 Servings)</font><p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <p class="MsoBlockText" align="center" style="text-align: justify; margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">If you love Mexican
food, then you�ll want to try Pizza Bonita. It takes the best of
Mexican food � refried beans, corn and salsa � and brings them together
in one amazing pizza. This simple recipe is 100% vegetarian.</font></span></p>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1px 5px">
<span style="font-family: Verdana"><font size="2"> </font></span></p>
<p align="justify" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">You can be creative
and add any other ingredients that you like to this pizza, such as
colored peppers, jalapenos or black beans would all be great additions.</font></span></p>
<p align="justify" style="margin: 1px 5px"> </p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">Using reduced-fat cheese instead of
regular lowers the saturated fat but still provides the
bone-building calcium.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">Corn and salsa add vitamins, minerals,
phytonutrients and fiber.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="left" style="margin: 1px 5px">
<span style="font-size: 10.0pt; font-family: Verdana">Re-fried beans
add nutrients and fiber.</span><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <p class="MsoHeader" style="margin:1px 5px; text-align: justify">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p class="MsoHeader" style="margin:1px 5px; text-align: left"> <p class="MsoNormal" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">One half of a 16-ounce can fat-free
refried beans</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">1 large partially baked, thin pizza crust</font></p>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">� cup salsa</font></p>
<p class="MsoHeader" align="left" style="margin: 1px 5px">
<font face="Verdana" size="2">1 � cup frozen corn kernels, thawed </font>
</p>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">1 cup pre-shredded reduced-fat Mexican
blend or Cheddar cheese</font></p>
<p align="left" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">one 2 � ounce can
slices black olives (optional)</font></span></p>
<p align="left" style="margin: 1px 5px"> </p>
<ol>
<li>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">Preheat the oven to 450. </font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">Place a large baking sheet or pizza
stone in the oven to preheat.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">Spread the refried beans evenly over
the pizza crust and top evenly with the salsa, corn, cheese, and
olives as desired. Place carefully on the baking sheet or pizza
stone and bake according to package directions, 8 to 10 minutes.</font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px" align="left">
<font face="Verdana" size="2">Slice and serve hot.</font></li>
</ol>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <p class="MsoHeader" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Preparation time: 5
minutes</font></span></p>
<p style="margin: 1px 5px"><span style="font-family: Verdana">
<font size="2">Cooking Time: 10 minutes</font></span></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table9" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">380</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">59</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">7</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">6</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">2</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">20</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">860</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
</tr>
</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"></div>
<!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p class="MsoTitle" style="margin: 1px 5px">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<a name="Jolly_Green_Bean_and_Chicken_Casserole">Jolly Green Bean and Chicken Casserole</a></span></p>
<p class="MsoTitle" style="margin: 1px 5px">
<font face="Verdana" size="2">(Makes 6 Servings)</font></p>
<p class="MsoTitle" style="margin: 1px 5px"> </p>
<p class="MsoNormal" align="center" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2">A classic side dish transformed into a
main course and also made healthy. It's a super meal because:</font></p>
<p class="MsoNormal" align="center" style="text-align: left; margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="center" style="text-align: left; text-indent: 0in; margin: 1px 5px">
<font face="Verdana" size="2">it includes chicken for added protein
and makes it a great main dish; and</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="center" style="text-align: left; text-indent: 0in; margin: 1px 5px">
<font face="Verdana" size="2">it adds almonds for added nutrients
and heart-healthy monounsaturated fats.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="center" style="text-align: left; text-indent: 0in; margin: 1px 5px"> </p>
<p class="MsoTitle" style="margin: 1px 5px">
<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <p class="MsoNormal" style="margin: 1px 5px">
<font face="Verdana" size="2">Two cups corn flakes</font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">� cup sliced almonds</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">One tbsp olive oil</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">1� pounds skinless, boneless chicken
breast halves, cut into bite-sized pieces </span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">One 10-ounce package pre-sliced
mushrooms </span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">One tsp bottled crushed garlic or 1 to 2
minced garlic cloves </span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">One tsp onion powder</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">One tsp dried tarragon</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">One tsp salt</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">Two cups 1% low fat milk</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">1/3 cup all-purpose flour</span></font></p>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">Two 9-ounce packages frozen French-cut
green beans, thawed and drained</span></font></p>
<p style="margin: 1px 5px">
<span style="font-size: 10.0pt; font-family: Verdana">� cup grated
Parmesan cheese</span></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <ol>
<li>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">Combine corn flakes and almonds in a
food processor and pulse a few turns until coarsely crushed. Set aside.</span></font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">Preheat oven to 425 degrees F.</span></font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">Heat the oil in a large non-stick
skillet over medium-high heat. Add the chicken and cook until
lightly browned. Stir frequently, about 3 minutes. Add mushrooms,
garlic, onion powder, tarragon, salt. Cook until the mushrooms are
tender and the chicken is no longer pink, about 6 minutes.</span></font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">While the chicken is cooking, whisk
together the milk and flour in a medium bowl until well blended. When
the chicken and mushrooms are done, add the milk mixture (re-whisk
if necessary) to the skillet and bring to a simmer,
stirring constantly. Reduce the heat and continue to simmer and
stir gently until the liquid thickens, about 2 minutes.</span></font></li>
<li>
<p class="MsoHeader" style="margin: 1px 5px"><font face="Verdana">
<span style="font-size: 10.0pt">To assemble, place the green beans in
a 9x13 baking dish. Arrange the chicken mixture evenly ove r the
top. Sprinkle with the Parmesan cheese and the corn flake mixture and
bake until heated through, about 15 minutes</span><font size="2">.</font></font></li>
</ol>
<p class="MsoNormal" style="line-height: 90%; margin: 1px 5px"><b>
<span style="line-height: 90%; font-family: Verdana"><font size="2"> </font></span></b></p>
<p class="MsoHeader" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Prep time: 25 minutes
</font></span></p>
<p class="MsoHeader" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">Cooking Time: 15
minutes</font></span></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <div align="center">
<!--mstheme--></font><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse" width="300" id="table10" height="85">
<tr>
<td width="300" colspan="4" height="12"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="center">
<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">320</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">26</span></font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">10</font><!--mstheme--></font></td>
<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">3</font><!--mstheme--></font></td>
</tr>
<tr>
<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">2.5</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Protein (g) </font>
</span><!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">32</span></font><!--mstheme--></font></td>
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<td width="117" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">620</span></font><!--mstheme--></font></td>
<td width="116" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1 5"> <!--mstheme--></font></td>
<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"> <!--mstheme--></font></td>
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</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"></div>
<p class="MsoHeader" style="margin:1px 5px; text-align: center"> <!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p class="MsoHeader" style="margin:1px 5px; text-align: left">
<u><b><font face="Verdana"><a name="Eggplant_Parm_In_A_Pot">Eggplant Parm In A Pot</a></font></b></u><p class="MsoHeader" style="margin:1px 5px; text-align: left">
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<font face="Verdana" size="2">(Makes 4-6 Servings)</font><p class="MsoHeader" style="margin:1px 5px; text-align: left"> <p class="MsoBlockText" align="center" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="2">Making eggplant parmesan is time consuming
and after all the effort, most kids (and some adults) don�t even like it
anyway. Maybe it is the texture? Anyway, here is an easier way to get
eggplant Parmesan on the table in minutes. Since the eggplant is cut up
into tiny pieces and then camouflaged in the pasta, it�s a big hit with
everyone at the table!</font></p>
<p class="MsoBlockText" align="center" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="2">You can add sliced mushrooms and saut� with
the eggplant if your family likes them. It will give the dish even more
nutrients per bite!</font></p>
<h2 align="center" style="text-align: justify; margin: 1 5"><!--mstheme--><font color="#330099">
<font face="Verdana" size="2"> </font><!--mstheme--></font></h2>
<h2 align="center" style="text-align: justify; margin: 1 5"><!--mstheme--><font color="#330099">
<span style="font-weight: 400">
<font face="Verdana" size="2" color="#000000">A Super Meal Because:</font></span><!--mstheme--></font></h2>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1 5">
<font face="Verdana" size="2">Cooking in a moderate amount of olive oil
& using part skim cheese lowers saturated fat and calories.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1 5">
<span style="font-family: Verdana"><font size="2">Uses about 2 ounces of
dried pasta per serving, which keeps portions and calories in check.</font></span><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
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<font face="Verdana" size="2">
Source: �The Moms� Guide to Meal Makeovers�
<a target="_blank" href="http://www.mealmakeovers.com">
www.mealmakeovers.com</a><br>
by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD</font><p class="MsoHeader" style="margin:1 5; text-align: left"> <p class="MsoNormal" style="margin: 1 5" align="left">
<font face="Verdana" size="2">8 ounces dried radiatore or other squiggly
pasta (about 2 cups)</font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">2 tablespoons olive oil</font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">1 medium eggplant (about 1 lb) peeled and
cut into �-inch cubes </font></p>
<p class="MsoHeader" align="left" style="margin: 1 5">
<font face="Verdana" size="2">1 teaspoon dried basil </font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">1 teaspoon garlic powder</font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">1/2 teaspoon onion powder </font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">2 cups shredded part-skim mozzarella cheese</font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">1/3 cup grated parmesan cheese</font></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<font face="Verdana" size="2">2 ounces sliced pepperoni, chopped, optional</font></p>
<p class="MsoHeader" style="margin:1 5; text-align: left"> <ol>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<span style="font-size: 11.0pt">Cook pasta according to the package
directions. Drain, return to the pan, and set aside.</span></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<span style="font-size: 11.0pt">While the pasta is cooking, heat the oil
in a large non-stick skillet over medium heat. Add the eggplant, basil,
garlic powder, onion powder and cook, stirring frequently, until the
eggplant becomes very tender, 8-10 minutes. Reduce the heat if the
eggplant starts to stick to the skillet.</span></li>
<li>
<p class="MsoHeader" style="margin: 1 5" align="left">
<span style="font-size: 11.0pt">Add the cooked eggplant, mozzarella
cheese, parmesan cheese and pepperoni as desired to the pasta and stir
to combine. Place over medium heat and stir until the pasta is heated
through and the cheese melts, about 3 minutes.</span></li>
</ol>
<p class="MsoHeader" style="margin: 1 5" align="left">
<span style="font-size: 11.0pt"> </span></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<span style="font-family: Verdana"><font size="2">Preparation time: 15
minutes</font></span></p>
<p class="MsoHeader" style="margin: 1 5" align="left">
<span style="font-family: Verdana"><font size="2">Cooking Time: 15 minutes</font></span></p>
<p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <div align="center">
<center>
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<span style="font-family: Verdana; font-weight: 700; text-decoration: underline">
<font size="1">Nutrition Information</font></span><!--mstheme--></font></td>
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<p style="margin: 1 5"><span style="font-family: Verdana">
<font size="1">Calories </font></span><!--mstheme--></font></td>
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<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">360</span></font><!--mstheme--></font></td>
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<font size="1">Carbohydrate (g)</font></span><!--mstheme--></font></td>
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<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">45</span></font><!--mstheme--></font></td>
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<span style="font-family: Verdana"><font size="1">Fat (g) </font></span><!--mstheme--></font></td>
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<td width="33" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">13</font><!--mstheme--></font></td>
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<td width="116" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-left: 5; margin-right: 5">
<span style="font-family: Verdana"><font size="1">Fiber (g) </font>
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<td width="34" align="left" height="24"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<font face="Verdana" size="1">5</font><!--mstheme--></font></td>
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<span style="font-family: Verdana"><font size="1">Saturated Fat (g)</font></span><!--mstheme--></font></td>
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<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">4.5</span></font><!--mstheme--></font></td>
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<span style="font-family: Verdana"><font size="1">Protein (g) </font>
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<td width="34" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">16</span></font><!--mstheme--></font></td>
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<span style="font-family: Verdana"><font size="1">Sodium (mg)</font></span><!--mstheme--></font></td>
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<td width="33" align="left" height="25"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><font size="1">
<span style="font-family: Verdana">530</span></font><!--mstheme--></font></td>
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</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
</center>
</div><!--msthemeseparator--><p align="center"><img src="../_themes/copy-of-blends/blesepa.gif" width="600" height="10"></p><p class="MsoHeader" style="margin:1px 5px; text-align: justify"> <!--mstheme--></font></td>
</tr>
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