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Oatmeal with Apricots, Cinnamon and Flaxseed: In a bowl, combine 1/2 cup oats, 1 cup low-fat (1%) milk, 1/4 cup diced dried apricots, 1 tablespoon flaxseed meal and 1/4 teaspoon ground cinnamon. Microwave on high for 2-3 minutes until liquid is absorbed, or simmer in a saucepan for 5 minutes, stirring occasionally.
1 cup cubed papaya
Roasted Red Pepper and Mozzarella Sandwich: Brush 2 teaspoons Dijon mustard on 1 slice of whole-grain bread; add 3 ounces sliced part-skim mozzarella cheese, 1/2 cup sliced roasted red peppers and 1/4 cup fresh watercress leaves; top with second slice of bread.
Nutty Asian Slaw: In a bowl, combine 1/2 cup each shredded red and green cabbage, 2 tablespoons chopped fresh cilantro, 1 1/2 tablespoons rice wine vinegar, 2 teaspoons walnut oil and 1 teaspoon sesame oil. Toss ingredients to mix; lightly season with salt and pepper, if desired. Top with 2 tablespoons chopped walnuts before serving.
1 nectarine or peach
Garlic-Roasted Salmon: Place 2 teaspoons canola oil in a shallow baking dish. Season 1 5-ounce wild Alaskan salmon fillet (this variety contains less mercury than farmed or wild Atlantic salmon) with salt and pepper and place on top of oil in pan; top salmon with 3 minced garlic cloves and 2 tablespoons minced shallots. Roast for 12-15 minutes at 400° F until fork-tender.
Smoky Brown Rice with Cumin and Turmeric: In a small saucepan, bring 1/2 cup reduced-sodium vegetable broth or water to a boil. Add 1/4 cup instant brown rice, 1/2 teaspoon ground cumin and 1/4 teaspoon turmeric. Reduce heat to low, cover and simmer 10 minutes until liquid is absorbed and rice is tender.
Sauteed Zucchini and Tomato: Heat 2 teaspoons canola oil in a large skillet. Add 1 cup each diced zucchini and beefsteak tomato. Saute 5-7 minutes until vegetables are tender; remove from heat and stir in 1 tablespoon chopped fresh parsley.
1 cup raspberry sherbet
Daily nutritional analysis: 1,978 calories, 38% fat (85 g), 44% carbohydrates (223 g), 18% protein (93 g), 24 g fiber, 12 mg iron, 1,319 mg calcium.