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Nutritional information per serving (1/2 cup bean mixture, 1 salmon fillet and 1 1/4 tablespoons lemon juice mixture): 431 calories, 31 percent fat (15 grams), 32 percent carbohydrate, 37 percent protein, 144 milligrams calcium, 4.5 milligrams iron, 175 micrograms folate.
Greek-Style Orecchiette With Tomatoes and White Beans
2 14 1/2-ounce cans chopped tomatoes seasoned with basil, garlic and oregano
1 19-ounce can cannellini beans, rinsed and drained
8 cups Swiss chard leaves, coarsely chopped
1/2 cup (2 ounces) pasteurized feta cheese, crumbled
1 pound orecchiette (little ears) pasta
Combine tomatoes and beans in a large nonstick skillet over medium heat. Bring to a boil, reduce heat to low and simmer for 10 minutes. Stir in Swiss chard and pasteurized feta and cook for 10 minutes. Cover and keep warm.
Cook pasta according to package directions. Drain. Divide pasta evenly among 4 shallow bowls. Top each with 1 1/4 cups of sauce.
Nutritional information per serving (11/2 cups pasta and 11/4 cups sauce): 680 calories, 7 percent fat (5.5 grams), 73 percent carbohydrate, 20 percent protein, 300 milligrams calcium, 10 milligrams iron, 426 micrograms folate.
Spicy Bean-and-Cheese Quesadillas
1 16-ounce can vegetarian refried beans (spicy if desired)
2 teaspoons ground cumin
1 teaspoon hot sauce, divided
4 burrito-size flour tortillas
1 6-ounce jar sliced roasted red peppers, drained
1 cup reduced-fat shredded Mexican-blend cheese
1 1/2 cups fresh tomatoes, diced
1/4 cup avocado, diced
2 tablespoons cilantro, chopped
Salt, to taste
Mix refried beans, cumin and 1/2 teaspoon hot sauce in a bowl. Spread half of each tortilla with a portion of bean mixture. Arrange peppers over beans; sprinkle with cheese. Fold each tortilla in half.
Place a large nonstick skillet over medium heat. Working in batches, cook 2 quesadillas for 2–3 minutes on each side or until lightly browned. Combine tomatoes, avocado, cilantro and remaining hot sauce in a bowl. Toss to mix, and season with salt. Top each quesadilla with the salsa mixture.
Nutritional information per serving (1 quesadilla with 1/2 cup salsa): 453 calories, 24 percent fat (12 grams), 55 percent carbohydrate, 21 percent protein, 406 milligrams calcium, 5 milligrams iron, 205 micrograms folate.