Soups & Salads

Beet-All Pasta Salad
Mix pasta, spinach, beets, onion and walnuts in a salad bowl. Combine maple syrup, vinegar and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you're ready to eat.

Black Bean Chili
Each serving contains about 333 calories, 20 g protein, 2 g fat (5 percent calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium.

Cantaloupe Soup
This is a picture-pretty first course for a summer meal. Make in advance and serve chilled.

Chicken Salad Blues
Each serving contains about 175 calories, 15 grams protein, 10 grams fat (51 percent calories from fat), 46 mg cholesterol, 3.5 grams carbohydrate, 1 gram fiber, and 675 mg sodium.

Chicken Soup
Each serving contains about 257 calories, 24 grams protein, 5 grams fat (18 percent calories from fat), 63 mg cholesterol, 30 grams carbohydrate, 3 grams fiber, and 195 mg sodium.

Cream of Broccoli Soup
A flavorful soup that's a snap to prepare.

Mediterranean Diced Salad
What a combo: chickpeas, red bell pepper, cucumber, celery, and grape tomatoes.

Multigrain Chicken Soup
Cook this soup for about an hour, or until the grains are tender.

New World Salmon Florentine
This casserole uses chunks of fresh salmon with lots of healthy omega-3 fatty acids. It also has real cheese for flavor.

New York Strip Steak Salad
A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, two-sided contact electric grill.

Orange-Walnut Salad
Layer the ingredients in a large salad bowl, then add the dressing and cheese just before serving.

Picnic Potato Salad
Flavored with fresh rosemary, this salad is perfect for a summer outing.

Roasted Winter Squash Soup
Each serving contains about 182 calories, 1 gram protein, 6 grams fat (30 percent calories from fat), 15 mg cholesterol, 27 grams carbohydrate, 3 grams fiber, and 10 mg sodium.

Tuna Salad in the Round
Make a main-meal salad lunch or light dinner for two with a can of tuna and a ring mold, such as a 4-1/2-inch diameter mini-spring-form pan or an empty can with the top and bottom cut out (a 28-ounce can is about 4 inches in diameter).