Fresh Cabbage and Tomato Salad

• 1 head small cabbage, sliced thinly
• 2 medium tomatoes, cut in cubes
• 1 C radishes, sliced
• 1/4 tsp salt
• 2 tsp olive oil
• 2 Tbsp rice vinegar (or lemon juice)
• 1/2 tsp black pepper
• 1/2 tsp red pepper
• 2 Tbsp fresh cilantro, chopped

1. In large bowl, mix together cabbage,tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour over vegetables.

Summer Vegetable Spaghetti

• 2 C small yellow onions, cut in eighths
• 2 C (about 1 lb) ripe tomatoes, peeled, chopped
• 2 C (about 1 lb) yellow and green squash, thinly sliced
• 11/2 C (about 1/2 lb) fresh green beans, cut
• 2/3 C water
• 2 Tbsp fresh parsley, minced
• 1 clove garlic, minced
• 1/2 tsp chili powder
• 1/4 tsp salt
• to taste black pepper
• 1 can (6 oz) tomato paste
• 1 lb spaghetti, uncooked
• 1/2 C Parmesan cheese, grated

1. Combine first 10 ingredients in large saucepan. Cook for 10 minutes, then stir in tomato paste. Cover and cook gently for 15 minutes, stirring occasionally, until vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot spaghetti.Sprinkle Parmesan cheese on top.

Each serving provides:

• Calories: 271
• Total fat: 3 g
• Saturated fat: 1 g
• Cholesterol: 4 mg
• Sodium: 328 mg
• Total fiber: 5 g
• Protein: 11 g
• Carbohydrates: 51 g
• Potassium: 436 mg

Caribbean Pink Beans

• 1 lb pink beans
• 10 C water
• 2 medium plantains, finely chopped
• 1 large tomato, finely chopped
• 1 small red pepper, finely chopped
• 1 medium white onion, finely chopped
• 3 cloves garlic, finely chopped
• 11/2 tsp salt

1. Rinse and pick through beans. Put beans in large pot and add 10 cups of water. Place pot in refrigerator and allow beans to soak overnight.
2. Cook beans until soft. Add more water, as needed, while beans are cooking.
3. Add plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at low heat until plantains are soft.

Each serving provides:

• Calories: 133
• Total fat: less than 1 g
• Saturated fat: less than 1 g
• Cholesterol: 0 mg
• Sodium: 205 mg
• Total fiber: 5 g
• Protein: 6 g
• Carbohydrates: 28 g
• Potassium: 495 mg

Black Beans With Rice

• 1 lb black beans, dry
• 7 C water
• 1 medium green pepper, coarsely chopped
• 11/2 C onion, chopped
• 1 Tbsp vegetable oil
• 2 bay leaves
• 1 clove garlic, minced
• 1/2 tsp salt
• 1 Tbsp vinegar (or lemon juice)
• 6 C rice, cooked in unsalted water
• 1 jar (4 oz) sliced pimento, drained
• 1 lemon, cut into wedges

1. Pick through beans to remove bad ones. Soak beans overnight in cold water. Drain and rinse.
2. In large soup pot or Dutch oven, stir together beans, water,green pepper, onion, oil, bay leaves, garlic, and salt.
3. Cover and boil for 1 hour.
4. Reduce heat and simmer, covered, for 3–4 hours or until beans are very tender. Stir occasionally, and add water if needed.
5. Remove and mash about a third of beans. Return to pot. Stir and heat through.
6. When ready to serve, remove bay leaves and stir in vinegar or lemon juice.
7. Serve over rice. Garnish with sliced pimento and lemon wedges.

Each serving provides:

Calories: 508

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 0 mg

Sodium: 206 mg

Total fiber: 14 g

Protein: 21 g

Carbohydrates: 98 g

Potassium: 852 mg

Autumn Turkey-Stuffed Cabbage

• 1 head cabbage
• 1/2 lb lean ground beef
• 1/2 lb ground turkey
• 2 small onions, one minced, one sliced
• 1 slice stale whole wheat bread, crumbled
• 1/4 C water
• 1/8 tsp black pepper
• 1 can (16 oz) diced tomatoes
• 1 C water
• 1 medium carrot, sliced
• 1 Tbsp lemon juice
• 2 Tbsp brown sugar
• 1 Tbsp cornstarch

1. Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel.
2. Shred 1/2 cup of raw cabbage and set aside.
3. Brown ground beef and turkey, and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl.
5. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from can to meat mixture. Mix well. Place 1/4 cup of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender,basting occasionally.
7. Remove cabbage rolls to serving platter, keep warm.
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear.Serve over cabbage rolls.

Each serving provides:

• Calories: 455
• Total fat: 6 g
• Saturated fat: 1 g
• Cholesterol: 51 mg
• Sodium: 248 mg
• Total fiber: 5 g
• Protein: 28 g
• Carbohydrates: 71 g
• Potassium: 593 mg