Have refreshing lunch with a crisp Apple lettuce salad

Apple lettuce salad

1/4 cup unsweetened apple juice
2 tablespoon lemon juice
1 tablespoon canola oil
2 1/4 teaspoon brown sugar
1/2 teaspoon Dijon mustard
1/4 teaspoon apple pie spice
1 medium red apple, chopped
6 cups spring mix salad greens


Mix the apple juice, lemon juice, oil, brown sugar, mustard and apple pie spice in a large salad bowl. Add the apple and toss to coat. Add the salad greens and toss to mix just before serving.

Serves 6.

Nutritional Information
Amount per serving
Calories: 80
Cholesterol: 0 mg
Total fat: 4 g
Saturated fat: 0 g
Monounsaturated fat: 2 g
Trans fat: 0 g
Sodium: 20 mg
Total carbohydrate: 13 g
Dietary fiber: 3 g
Sugars: 10 g
Protein: 1 g

A bowl of healthy minestrone on this rainy day…

Minestrone is a thick, hearty soup that usually contains vegetables, pasta, and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content.

Number of servings

Serves 4


  1. 1 tablespoon olive oil
  2. 1/2 cup chopped onion
  3. 1/3 cup chopped celery
  4. 1 carrot, diced
  5. 1 garlic clove, minced
  6. 4 cups fat-free, unsalted chicken broth
  7. 2 large tomatoes, seeded and chopped
  8. 1/2 cup chopped spinach
  9. 1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans, drained and rinsed
  10. 1/2 cup uncooked whole-grain small shell pasta
  11. 1 small zucchini, diced
  12. 2 tablespoons fresh basil, chopped


In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes.

Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

Serving size: About 2 cups

  • Total fat 5 g
  • Calories 213
  • Protein 10 g
  • Cholesterol 11 mg
  • Total carbohydrate 30 g
  • Dietary fiber 8 g
  • Monounsaturated fat 3 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Sodium 400 mg
  • Added sugars 0 g

Bon appetite…

Chicken and asparagus tossed with penne

Lets cook a healthy lunch together:

Number of servings

Serves 2


  1. 1 1/2 cups uncooked whole-grain penne pasta
  2. 1 cup asparagus, cut into 1-inch pieces
  3. 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
  4. 2 cloves garlic, minced
  5. 1 can (14.5 ounces) diced tomatoes, no salt added, including juice
  6. 2 teaspoons dried basil or oregano
  7. 1 ounce soft goat cheese, crumbled
  8. 1 tablespoon Parmesan cheese


Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.

In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Nutritional analysis per serving

Serving size: About 2 1/2 cups total

  • Total carbohydrate 56 g
  • Dietary fiber 11 g
  • Sodium 276 mg
  • Saturated fat 3 g
  • Total fat 7 g
  • Trans fat 0 g
  • Cholesterol 63 mg
  • Protein 32 g
  • Monounsaturated fat 2 g
  • Calories 415
  • Added sugars 0 g