Tear arugula into bite-size pieces and arrange on four plates. Sprinkle fennel on top. Split orange in half, lengthwise. Slice, across the width, into thin half moons and scatter over fennel. In a small bowl, whisk together vinegar, oil and mustard. Drizzle over salads and season with pepper to taste.
Nutritional information per serving (1 1/2 cups): 57 calories, 38 percent fat (2.6 grams), 53 percent carbohydrate, 9 percent protein, 62 milligrams calcium, .4 milligrams iron, 26 micrograms folic acid.
Sweet and Salty Roasted Potato Spears
These chewy baked sweet potato spears hit the spot when you’re longing for fried food yet fill many nutritional needs.
Nonstick cooking spray
4 large sweet potatoes, peeled
2 teaspoons olive oil
1 teaspoon fresh chopped rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
Several grinds black pepper
Preheat oven to 375°. Coat two baking sheets with cooking spray. Slice the potatoes in half, across the width. Cutting lengthwise, slice each half into four spears. Place potatoes in a bowl and toss with remaining ingredients. Transfer to baking sheets and roast for 45 to 50 minutes, turning occasionally, until golden.
Nutritional information per serving (8 spears): 196 calories, 11 percent fat (2.5 grams), 83 percent carbohydrate, 6 percent protein, 51 milligrams calcium, .8 milligrams iron, 39 micrograms folic acid.
Spicy Tomato Pita Pizzas
When you can’t take your eye off a big pizza pie, try making these gooey cheese-laced pita rounds.
1 14 1/2-ounce can zucchini with Italian-style tomato sauce
1/4 cup tomato paste
1/2 teaspoon Italian seasoning (mixed dried herbs)
1/2 teaspoon hot red pepper sauce
6 plain or whole wheat pita rounds (4 inches in diameter)
3/4 cup shredded part-skim mozzarella cheese
Preheat oven to 400°. Place first four ingredients in a food processor and pulse until blended, but still chunky. Place pitas on a baking sheet and spread with tomato mixture. Sprinkle with mozzarella and bake until cheese has melted, about 8 minutes.
Nutritional information per serving: 237 calories, 13 percent fat (3.3 grams), 70 percent carbohydrate, 17 percent protein, 153 milligrams calcium, 2.5 milligrams iron, 21 micrograms folic acid.
Crunchy Maple Granola
Makes 5 cups
Nibble on this low-fat granola when you need something crunchy.
1/2 cup maple syrup
1/4 teaspoon salt
3 cups rolled oats
2 cups puffed rice cereal
1/3 cup sliced almonds