Breakfast: Blackberry-Cantaloupe Salad
- 2 cups blackberries
- 1/2 cantaloupe, cut into 1-inch pieces
- 1 tablespoon sugar
- 1 teaspoon grated peeled fresh ginger
- 1/2 teaspoon grated lime zest plus 1 tablespoon juice
- 2 tablespoons thinly sliced fresh mint leaves
In a large bowl, combine all ingredients except mint. Cover and let stand 30 minutes (or refrigerate, up to 2 days). Stir in mint just before serving.
Snack: Chickpea Dip
2 x 400g cans chickpeas, drained, rinsed
2 garlic cloves, roughly chopped
1/2 teaspoon dried chilli flakes
2 tablespoons olive oil
1/3 cup lemon juice
Dried chilli flakes and olive oil, to serve
Place chickpeas, garlic, chilli flakes, oil, lemon juice and 2 tablespoons warm water in a food processor. Season with salt and pepper. Process until smooth. Transfer to a bowl. Sprinkle with chilli. Drizzle with oil. Serve.
Lunch: Florentine Lasagna Roll Ups
- 16 lasagna noodles, preferably whole-wheat
- 2 teaspoons extra-virgin olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2½ tablespoons all-purpose flour
- 2½ cups low-fat milk
- Salt & freshly ground pepper, to taste
- 1 16-ounce container low-fat cottage cheese
- 1 16-ounce package frozen cut-leaf spinach, thawed and squeezed dry
- ¼ cup shredded part-skim mozzarella
- ⅛ teaspoon ground nutmeg
- 1 large egg
- ¼ cup freshly grated Parmesan cheese
- Put a pot of salted water on to boil. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
- Cook half the lasagna noodles in boiling water until tender, about 8 minutes. With tongs or a slotted spoon, transfer the noodles to a large bowl of cold water. Repeat with the remaining noodles. Drain and arrange the noodles in a single layer on clean kitchen towels. Cover with plastic wrap to keep from drying out. Set aside.
- Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until softened, about 5 minutes. Set aside ¼ cup of the onion mixture. Add flour to the onion mixture remaining in saucepan and cook, stirring constantly, for 1 minute. Gradually whisk in milk and return to a simmer; cook, whisking, until thickened to the consistency of heavy cream, 3 to 4 minutes. Remove from heat and season with salt and pepper. Spoon ½ cup of the sauce into bottom of the prepared baking dish. Set aside.
- Process cottage cheese in a food processor until smooth. Add the reserved ¼ cup onion mixture, spinach and mozzarella; pulse until finely chopped. Season with salt, pepper and nutmeg. Add egg and pulse until blended.
- Spread about 3 tablespoons spinach mixture over 1 noodle. Roll up firmly and place seam-down in the prepared pan. Repeat with the remaining noodles and spinach mixture. Spoon the remaining sauce evenly over roll-ups and sprinkle with Parmesan.
- Bake roll-ups, uncovered, until bubbling and golden, 25 to 30 minutes. Cool for 5 minutes before serving.
Dinner: Cream of Turkey & Wild Rice Soup
- 1 tablespoon extra-virgin olive oil
- 2 cups sliced mushrooms, (about 4 ounces)
- ¾ cup chopped celery
- ¾ cup chopped carrots
- ¼ cup chopped shallots
- ¼ cup all-purpose flour
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 4 cups reduced-sodium chicken broth
- 1 cup quick-cooking or instant wild rice, (see Ingredient Note)
- 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
- ½ cup reduced-fat sour cream
- 2 tablespoons chopped fresh parsley
- Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
- Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.