Simple Lentil Loaf

Prep: 5 min, Cook: 50 min.

• 2 cups cooked lentils
• 1 cup quick oatmeal
• 1/2 cup onion, chopped
• 1 clove garlic, minced
• 2 cups tomato sauce
• 1-1/2 tsp. Italian herb seasoning

Preheat oven to 350°F. Combine all ingredients and salt and pepper to taste in a bowl. Mix thoroughly and press mixture into a lightly oiled loaf pan. Bake 50 minutes.

Per serving: calories 239, fat 1.9g, 7% calories from fat, cholesterol 0mg, protein 14.1g, carbohydrates 44.7g, fiber 9.5g, sodium 35mg.

Lemon and Garlic Broccoli

Prep: 5 min, Cook: 5 min.

• 1-1/4 lbs. broccoli florets
• 1 tsp. unsalted butter
• 1 clove garlic, minced
• 3 Tbs. lemon juice

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam about 4 minutes, or until tender. Transfer to a serving bowl. Melt butter in a small saucepan over medium low heat. Add garlic, lemon juice and salt to taste. Simmer 1 minute. Pour butter mixture over broccoli and toss.

Per serving: calories 52, fat 1.5g, 20% calories from fat, cholesterol 3mg, protein 4.3g, carbohydrates 8.4g, fiber 3.7g, sodium 37mg.

Creamy Parmesan Salad

Prep: 5 min.

• 1 lb. european or garden salad
• 1 large green bell pepper, seeded and cut into thin strips
• 1 cup cherry tomatoes
• 1/2 cup fat-free creamy Parmesan dressing
• 1 cup cool herb croutons

Combine all ingredients in a salad bowl and toss.

Per serving: calories 103, fat 1.3g, 12% calories from fat, cholesterol 0mg, protein 2.9g, carbohydrates 18.5g, fiber 3.1g, sodium 343mg.

Banana Grape Cup with Yogurt

Prep: 10 min, plus chilling time.

• 2 bananas, cut into 1/2 inch slices
• 4 cups seedless grapes, cut in half
• 2 cups vanilla lowfat yogurt

Combine all ingredients in a bowl. Toss and chill until ready to serve.

Per serving: calories 262, fat 2.6g, 8% calories from fat, cholesterol 6mg, protein 7.2g, carbohydrates 57.4g, fiber 2.0g, sodium 78mg.

Per Serving Nutritional Information for the Above Recipes
Nutrients		Vitamins		% RDA	Minerals		% RDA
Calories	656	Vitamin A	426 IU	9%	Potassium	2358mg	67%
Fat	7.3g	Thiamin (B1)	0.79mg	53%	Calcium	358mg	36%
Calories from Fat	9.5%	Riboflavin (B2)	0.78mg	46%	Phosphorus	624mg	62%
Cholesterol	8mg	Niacin (B3)	5.4mg	27%	Magnesium	185mg	46%
Protein	28.6g	Vitamin B6	1.32mg	66%	Iron	8.1mg	45%
Carbohydrates	129.0g	Vitamin B12	0.60mcg	30%	Zinc	4.0mg	27%
Fiber	18.4g	Vitamin C	191.5mg	319%	Selenium	32.4mcg	46%
Sodium	493mg	Vitamin E	5.0 IU	17%	Copper	0.94mg	47%
The color green indicates that the recipes provide a beneficial source of a nutrient, as defined by the US RDA, prorated for a 2000 calorie diet.

Shopping List: Meals For You Web Site PRODUCE 2 bananas 1-1/4 lbs. broccoli florets 1 cup cherry tomatoes 2 cloves garlic 1 lb. european or garden salad 1 large green bell pepper 3 Tbs. lemon juice 1/2 cup onion 4 cups seedless grapes EGGS & DAIRY 1 tsp. unsalted butter 2 cups vanilla lowfat yogurt CANNED & BOTTLED GOODS 2 cups cooked lentils 1 cup cool herb croutons 1/2 cup fat-free creamy Parmesan dressing 2 cups tomato sauce DRY GOODS 1-1/2 tsp. Italian herb seasoning SNACK FOODS 1 cup quick oatmeal