1/2 cup pearl barley
1 1/2 cups canned vegetable broth
1 large poblano chili or green bell pepper
1 small red bell pepper
2 large plum tomatoes, seeded, chopped (about 1 cup)
1 cup fresh corn kernels
1/3 cup chopped fresh cilantro
1/4 cup chopped green onions
2 1/2 tablespoons fresh lime juice
2 tablespoons olive oil
Nonstick olive oil spray
4 large portobello mushrooms, stemmed, dark gills scraped away
24 large spinach leaves

Place barley in heavy large saucepan. Cook over medium heat until pale golden, shaking pan occasionally, about 10 minutes. Add broth to pan and bring to boil. Reduce heat to medium-low, cover and simmer until barley is tender and broth is absorbed, about 35 minutes. Uncover and let barley cool. Char poblano and red bell pepper over gas flame or in broiler until blackened on all sides. Enclose in paper bag and let stand 10 minutes. Peel, seed and dice poblano and red bell pepper. Place barley, poblano and red bell pepper in large bowl. Add tomatoes and next 5 ingredients; toss to blend. Season salad with salt and pepper. (Can be prepared 1 day ahead. Cover; refrigerate. Bring to room temperature before serving.)
Prepare barbecue (medium-high heat). Spray mushrooms with nonstick spray; sprinkle with salt and pepper. Grill until cooked through, about 4 minutes per side. Transfer to work surface; slice thinly. Arrange 6 spinach leaves on each of 4 plates. Top with barley salad. Arrange 1 sliced mushroom alongside each salad. Serve while mushrooms are still warm.

Serves 4

2 pounds lean stew beef
1 green bell pepper, seeded and cut into strips
1/2 medium onion, cut into strips
8 ounces sliced fresh mushrooms
1 cup reduced-sodium beef broth
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
Salt and pepper, to taste
Cooked brown rice, for serving

Recipe Directions
Combine all ingredients except salt and pepper in a crockpot and cook 4 hours on high or 8 hours on low*. Season to taste with salt and pepper before serving over cooked brown rice.

Makes 8 servings.

*Cooking times will vary according to brand of crockpot.

1 beef top round steak, cut 3/4 inch thick (about 1 pound)
1 teaspoon olive oil
2 cups asparagus pieces (2-inch pieces)
1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
3 cups hot cooked brown rice
1 cup diced, seeded tomatoes
1 cup canned garbanzo beans, rinsed, drained
1/4 cup fresh basil, thinly sliced
1/2 teaspoon salt

Marinade Ingredients:
1/4 cup olive oil
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1 tablespoon honey
2 teaspoons fresh thyme, chopped
2 teaspoons chopped fresh oregano
1/4 teaspoon salt
1/8 teaspoon pepper

Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.

Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once. Remove; keep warm.

Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.

Carve steak into thin slices. Serve over rice salad.

Makes 4 servings.

1/3 cup fat-free, lower-sodium chicken broth
1/4 cup uncooked whole grain couscous
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
3 tablespoons chopped plum tomato
2 tablespoons kalamata olives, chopped
2 tablespoons crumbled feta cheese
2 tablespoons extra-virgin olive oil
2 teaspoons chopped fresh oregano
2 teaspoons chopped fresh parsley
1 teaspoon grated lemon rind
1 minced garlic clove
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

Bring broth to a boil in a small saucepan; remove from heat. Stir in couscous. Cover and let stand 4 minutes. Place couscous in a small bowl; fluff with a fork. Cool for 10 minutes. Add 1/4 teaspoon salt, 1/4 teaspoon pepper, and next 8 ingredients (through garlic); toss.

Place chicken between 2 sheets of plastic wrap; pound to 1/4-inch thickness. Divide couscous mixture evenly among breast halves; roll up jelly-roll fashion. Secure with wooden picks. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.

Preheat oven to 400°.

Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook for 6 minutes or until browned; turn chicken over. Bake at 400° for 5 minutes or until chicken is done.

Serves 4

1/2 cup quinoa
1 cup water
1 red or green bell pepper, seeded and diced
1 1/2 cups chopped carrots
1 cup minced red onion
1/4 cup minced sun dried tomatoes
1 Tbsp red wine vinegar
2 tsp Dijon mustard
1 tsp olive oil
salt and fresh ground black pepper to taste
2 Tbsp feta cheese

Rinse quinoa well and drain, or use pre-rinsed quinoa. Combine quinoa and water in a medium pan. Bring to a boil. Reduce heat, cover and cook 10 minutes or until liquid is absorbed.

Combine cooked quinoa, peppers, carrots, onions and tomatoes in a large mixing bowl. Combine vinegar, mustard and olive oil in a small bowl. Add salt and pepper. Pour liquid over quinoa mixture and toss well.

Divide onto 4 serving plates and top each serving with 1 tablespoon of feta cheese.

Serves 4

2 mangoes, peeled and diced 1/4 inch
6 Tbsp chopped fresh cilantro
salt
1/2 tsp coarse ground black pepper
4 (6oz each) fresh tuna steaks

Combine mango, cilantro, and a pinch of salt in a bowl and mix well. Chill for at least 30 minutes for flavors to blend.

Press black pepper into one side of each tuna steak. Lightly salt.

Spray a large skillet with cooking spray and heat over medium high heat. Add tuna steaks, pepper side down, and cook until seared. Flip tuna over and sear the other side. Check that the tuna is still pink in the center.

Cut tuna on the bias into 1/2 inch slices. Divide mango between 4 plates. Serve tuna on top of mango, fanning the tuna slices out.

Serves 4

1 cup uncooked whole grain couscous
1 lb medium shrimp, peeled and deveined
2 cans (14.5 oz) diced tomatoes with green pepper and onion (look for Hunts brand or use any brand you prefer)
1 small cucumber, diced
1 yellow bell pepper, seeded and diced
2 Tbsp chopped fresh cilantro
1/2 tsp ground coriander
salt and black pepper to taste

Cook couscous according to package directions.

Meanwhile, combine shrimp and a small amount of water in a large saucepan over medium high heat. Bring to a boil and cook for a few minutes until shrimp are pink and cooked. Drain shrimp and rinse in cold water or plunge in a bowl of ice water.

Combine remaining ingredients in a large bowl. Add shrimp and mix well.

Plate couscous and top with the tomato shrimp mixture.

Serves 4

1 Tbsp oil
small chunk fresh ginger , shredded
1 red chilli , finely shredded
2 oz shiitake mushrooms , stalk discarded and sliced
6 oz kale
3 oz frozen edamame or peas, thawed
handful cashew nuts
2 tbsp soy sauce mixed with 1 tsp Chinese five-spice
1 tsp sesame oil

Heat 1 tbsp oil in a wok or large frying pan. Add the ginger, chilli, mushrooms, kale and soy beans or peas then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then stir in the soy and five-spice mixture. Cook for a minute or so then toss with the sesame oil and serve.

Serves 2

8 oz whole-wheat spaghetti
3 Tbs. olive oil
4 large garlic cloves, peeled, halved, and sliced (3 Tbs.)
1 1/2 lb. ripe tomatoes, coarsely chopped (6 cups)
3/4 cup cooked chickpeas
2 Tbs. fresh chopped sage, plus more leaves for garnish
2 Tbs. chopped kalamata olives

Cook spaghetti according to package directions or until al dente.

Meanwhile, heat oil and garlic in large saucepan over medium heat. Cook 2 to 3 minutes, or until garlic is browned, stirring occasionally. Stir in tomatoes, chickpeas, sage, and olives, and simmer 3 to 4 minutes. Season with salt and pepper, if desired.

Drain spaghetti, and return to pot. Add sauce, and toss to coat. Season with salt and pepper, if desired. Divide among 6 serving bowls, and garnish with sage leaves.

4 oz brown basmati rice
water
2 skinless chicken breasts, roasted or poached till done and sliced (leftovers are great)
6 oz broccoli florets
4 green onions , cut into diagonal slices
1 tbsp toasted sesame seeds

FOR THE DRESSING
2 tsp miso paste
1 tbsp rice vinegar
1 tbsp mirin
1 tsp grated ginger

Cook the rice according to package directions, then set aside to keep warm.

Meanwhile, steam the broccoli until tender. Drain, rinse under cold water and drain again.

Make dressing: mix the miso, rice vinegar, mirin and ginger together in a small bowl.

Divide the rice between two plates and scatter over the green onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle with the dressing.