Recipes: Lemon Garbanzo Salad With Feta, Corn and Sun-Dried Tomato Quesadilla With Smoked Mozzarella, Edamame and Bean Salad With Shrimp and Fresh Salsa

Lemon Garbanzo Salad With Feta

Serves 1.

Bulgur (steamed, dried and crushed wheat kernels) can be quickly hydrated in boiling water. Combine it with canned beans and feta cheese for a nutritious vegetarian salad. This makes one serving, but it is easily doubled and is even better the next day.

• ¹/₂c. boiling water

• ¹/₃c. uncooked bulgur

• 1¹/₂tbsp. fresh lemon juice, divided

• ¹/₃c. canned chickpeas (garbanzo beans), rinsed and drained

• 2 tbsp. chopped celery

• 2 tbsp. diced red onion

• 1¹/₂tbsp. crumbled feta cheese

• 1¹/₂tsp. chopped fresh or ¹/₄tsp. dried dill

• 2 tsp. extra virgin olive oil

• ¹/₈tsp. freshly ground black pepper

Combine ¹/₂cup boiling water, bulgur and 1 tablespoon lemon juice in a medium bowl. Let mixture stand for 15 minutes. Add chickpeas, cucumber, celery, diced red onion, feta cheese and dill; toss gently to combine.

Combine 1¹/₂teaspoons lemon juice, olive oil, salt and pepper, stirring with a whisk. Drizzle over bulgur mixture, and toss gently to coat. Cover and chill.

Nutrition information per serving:

Calories390 Fat 14 gSodium713 mg

Protein12 gCholesterol13 mgDietary fiber13 g

Corn and Sun-Dried Tomato Quesadilla With Smoked Mozzarella

Serves 1.

We liked this cold, but you can warm it.

• ¹/₄tsp. olive oil

• Cooking spray

• ¹/₃c. fresh or thawed corn kernels

• 1 tbsp. chopped red onion

• 1¹/₂tsp. sun-dried tomato sprinkles

• ¹/₈tsp. salt

• ¹/₄c. (1 oz.) shredded smoked mozzarella cheese

Pour oil onto one side of a tortilla. Place second tortilla over oiled side of first tortilla, and rub tortillas together to spread oil evenly over both tortillas.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add corn; cook 4 minutes or until lightly browned, stirring occasionally. Place corn in a bowl. Add onion, sun-dried tomato, salt, and pepper to pan; sauté 1 minute. Add to the corn mixture. Wipe pan with paper towels; recoat with cooking spray.

Heat pan over medium-high heat. Place one tortilla, oiled side down, in pan. Sprinkle 2 tablespoons cheese over tortilla; top with corn mixture. Sprinkle with remaining 2 tablespoons cheese; top with remaining tortilla, oiled side up. Cook 2 minutes on each side or until cheese melts and tortilla is crisp.

Nutrition information per serving:

Carbohydrates37 g Including sat. fat 4 g Calcium242 mg

Protein10 gCholesterol22 mgDietary fiber5 g

Edamame and Bean Salad With Shrimp and Fresh Salsa

Serves 1.

Edamame can be cooked in the microwave in minutes, and everything else can be purchased already cooked to save time. Triple the recipe if you want to use the whole can of beans. Have an apple with your lunch, and you'll get close to 45 grams of carbohydrates --- and a nice dose of fiber.

• ¹/₂c. chopped cooked small shrimp (about 3 oz.)

• ¹/₂c. canned cannellini beans, rinsed and drained

• ¹/₂c. halved cherry tomatoes

• 1 to 2 tbsp. chopped red onion

• 1 tsp. minced jalapeño pepper

• 2 tsp. fresh lime juice

• 1¹/₂tsp. extra virgin olive oil

• ¹/₈tsp. salt

Cook edamame according to package directions. Drain and rinse with cold water; drain.

Combine edamame, shrimp, cannellini beans, cherry tomatoes, onion and jalapeño pepper. Combine cilantro, lime juice, olive oil and salt, stirring with a whisk. Drizzle over edamame mixture, and toss gently to combine. Cover and chill.

Calories314 Fat 10 gSodium803 mg

Carbohydrates28 g Including sat. fat 1 g Calcium94 mg