2 red pears
2 green pears
2 seckel pears (the very small, very sweet ones)
Juice of 1/2 lemon
1/4 cup toasted pepitas (pumpkin seeds, toasted, salted, without shells)
1/2 cup sugar-free orange marmalade
3 Tbsp raisins
Core, but do not peel the pears. Slice pears lenthwise and place in large bowl. Squeeze the juice of half a lemon over pears and gently toss to coat. (This will prevent pears from browning.) Add Pepitas and raisins. Measure Sugar-Free Orange Marmalade into a microwaveable bowl and heat on high about 20 seconds. Remove and stir. Repeat if necessary until marmalade has completely melted and become liquid. Drizzle marmalade over fruit and Pepitas. Toss gently to coat.

Serves 6

1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried whole oregano
Pinches of rosemary and thyme
1/2 teaspoon dry mustard powder
1/2 teaspoon paprika
1/2 of a roasted red bell pepper

Combine all ingredients in a blender and blend well.

2 6-ounce cans water-packed tuna
5 tablespoons mayo
4 hard-boiled eggs
1/2 cup thinly sliced celery
1 tablespoon plus 1 teaspoon pickle relish
1 teaspoon sugar substitute
1/4 teaspoon black pepper
8 slices of whole-wheat bread or your choice of bread
4 lettuce leaves
4 slices of tomato
8 slices of turkey bacon

Directions
Place tuna in a colander and rinse with water, drain well, shaking off any excess water. Place in bowl, mix with 2 tablespoons plus 1 teaspoon mayo and set aside. Chop two eggs and add to tuna. Discard yolks of remaining two eggs. Chop two egg whites and add to tuna mixture along with celery, relish, sugar, and pepper. Blend well. At serving time, spread 1 teaspoon of remaining mayo on each slice of bread. Top four slices with lettuce leaf, a slice of tomato, 1/4 of the tuna mixture, and two slices of bacon. Place four remaining slices of bread on top.

Serves 4

3/4 pound (12 ounces) spiral shaped whole-wheat pasta
1-1/4 cup mayo
1 can evaporated skim milk (5 ounces)
1/4 cup dijon mustard
1/2 teaspoon sugar substitute
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground cumin
2 cups shredded cooked chicken
1/3 cup chopped red onion
1/2 cup diced celery
1/2 cup chopped green pepper

Directions
Prepare pasta according to directions. Rinse under cold water and drain. In a large bowl, combine mayo, evaporated skim milk, mustard, sugar, salt, pepper, and cumin; mix well. Add chicken, onion, celery, green pepper, and drained pasta; mix well. Serve immediately.

Serves 4

3 6-inch whole wheat tortillas
2 small heads, romaine lettuce, rinsed, drained, and torn into bite-size pieces
2 cups shredded cooked chicken breast
1 small tomato, seeded and diced (about 3/4 cup)
Ranch dressing with under 3 grams of sugar

Directions
Preheat oven to 450 F. Using a small, sharp knife or scissors cut tortillas into 3/4-inch strips. Place strips in a single layer on a baking sheet. Bake until crisp, about 3 minutes. Place baking sheet on a wire rack and cool completely.

Place lettuce in a large bowl. Pour on dressing and toss to coat. Divide lettuce evenly among serving plates; place chicken over lettuce. Top salads with tomato and tortilla strips. Serve immediately.

Serves 6

1/2 cup chickpeas
1/2 cup kidney beans
1/2 cup sliced cucumber
1/2 cup sliced red pepper
1-1/2 cup shredded purple cabbage
1 chicken breast
1/2 tsp curry powder
1 cup plain yogurt
1 tsp grated gingerroot
1 minced garlic clove
1/2 cup chopped mint leaves
Olive oil

Directions
Coat chicken with curry, sauté in oil, 6 minutes per side; cut into strips. For dressing, blend yogurt, ginger, garlic, and mint.

Toss everything together.

Serves 1

2 large ripe, peeled and sliced, mangoes
1 seeded and chopped jalapeno pepper
1/3 cup toasted, silvered almonds
Torn bite-size greens
1/4 cup chopped cilantro
1 tablespoon lime juice
1/4 teaspoon cumin
1 teaspoon red-wine vinegar
2 tablespoon olive oil

Directions
For dressing, whisk together lime juice, cumin, red-wine vinegar and olive oil; salt and pepper to taste. Toss with mangoes, pepper, almonds, cilantro, and greens.

Serves 1

4 skinless, boneless chicken breast halves
1/2 cup mayo
1/2 cup minced roasted red peppers (water-packed)
2 teaspoons of dijon mustard
Salt and black pepper to taste
4 whole-wheat or stone-ground pita pockets, split
4 red lettuce leaves, halved

Directions
Place chicken breast halves in a medium saucepan and add enough water to cover. Bring to a boil over high heat. Reduce heat to medium; simmer 8-10 minutes, until chicken is cooked through. Drain. When cool enough to handle, cut cooked chicken breast halves into 1-inch cubes.

Meanwhile, in a medium bowl, combine mayo, peppers, and mustard. Add chicken; toss to coat. Add salt and pepper to taste. Line pita pockets with lettuce, spoon in chicken salad and serve.

Serves 4

1 pound corkscrew whole-wheat pasta or other like pasta
2 cups small broccoli flowerets
2 medium red or green bell peppers, cut into strips, about 2 cups
1-1/2 cups thinly sliced celery
1 medium red onion, finely chopped (about 1 cup)
1 cup plain nonfat yogurt
1/2 cup mayo
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
2 teaspoons dried dillweed

Directions
Cook pasta according to package. About 3 minutes before pasta is done, add broccoli to the pot. Drain mixture, rinse under cold water, and drain again. In a large bowl, combine bell peppers, celery, and onion. Add pasta mixture; toss gently. To prepare the dressing, in a medium bowl, whisk together yogurt, mayo, parsley, lemon juice, and dillweed.

Pour half of the dressing over pasta mixture; toss well. Cover and chill salad for at least 1 hour; chill remaining dressing separately. Serve salad with reserved dressing.

Serves 6

2-3 cups mixed field greens
Champagne vinaigrette (recipe follows)
1/2 Granny Smith apple, peeled, cored, and cut into 1/2-inch dice

Directions
Tear the lettuce leaves into pieces and toss with 3/4 of the vinaigrette; toss the diced apples with the remaining vinaigrette. Place the tossed greens on 2 salad plates and sprinkle with the diced apples.

Champagne Vinaigrette:

1/4 cup extra virgin olive oil
1 tablespoon champagne vinegar
1 shallot, minced
Salt and freshly ground pepper to taste
1 tablespoon minced fresh chervil or parsley

In a small bowl, whisk all the ingredients together.

Serves 2