Tuna and Cheddar Pocket Melts

HERE'S WHAT TO PICK UP:

Canned tuna (solid white/albacore are my favorites), light mayonnaise,

chopped tomato), whole wheat pita pockets, shredded lowfat cheddar

cheese and seasonings.

TO PREPARE:

Combine tuna, tomato, seasonings to taste (try

salt-free seasoning blends, garlic or onion powder, pepper) with

just enough mayonnaise to coat. Stuff into pitas, along with 1 T.

shredded cheese. Wrap in aluminum foil, place on a baking sheet

and bake in a preheated 350 degree oven (or in toaster oven),

until cheese melts - approximately 5-7 minutes.

TRY SERVING WITH:

Low-sodium tomato soup, and melon cubes.

Roast Chicken Dinnerface="Arial" size="2">

HERE'S WHAT TO PICK UP:

For tonight's dinner, I'm suggesting that you find a roasted chicken

from your grocery store. Many stores have these cooked birds in their

deli section. They often come in various flavors. You just need to

remember not to eat the skin. If you can't find one, buy some

pre-marinated chicken breast (like Chicken By George) and broil

them for your main course.

TRY SERVING WITH:

A prepackaged salad with light or fat- free dressing, a microwaved

frozen vegetable (my family likes green beans tossed with a dollop

of light Cheese Whiz and some Mrs. Dash). Add a whole grain bread

if desired.

Quick Chicken Stir-Fry face="Arial" size="2">

HERE'S WHAT TO PICK UP:

A family-size bag of frozen, light chicken stir-fry

(such as Lean Cuisine; should include chicken, rice and veggies

with sauce), extra fresh or frozen veggies, brown rice. Simply cook

according to package directions and add extra veggies and rice.

TRY SERVING WITH:

Low-sodium soy sauce

Marinated Turkey Tenderloinface="Arial" size="2">

HERE'S WHAT TO PICK UP:

Marinated turkey tenderloin (can be found in many stores in a variety

of flavors, such as Jennie-O). Just grill or cook according to package directions; slice thinly and serve.

TRY SERVING WITH:

Grilled vegetables (such as sliced eggplant, zucchini, onions,

bell peppers or whole mushrooms - just brush with olive oil and

add salt and pepper or your favorite fresh herbs).

Whole wheat baguette.

Seasoned Fish Filletsface="Arial" size="2">

HERE'S WHAT TO PICK UP:

Frozen, seasoned fish fillets (unbreaded). Companies like Mrs.

Paul's or Gorton's make these, which you'll find in the frozen

fish section near fish sticks.

TRY SERVING WITH:

Corn on the cob and sliced tomatoes drizzled with olive oil

and your favorite vinegar.

California Rolls face="Arial" size="2">

HERE'S WHAT TO PICK UP:

Premade California rolls (some supermarkets carry near

the seafood counter, or find a good sushi take-out). California rolls

are a type of sushi that usually consists of rice, cucumber, avocado

and crab. Of course there's a thin seaweed (nori) wrapper, but it really doesn't have much taste, so don't let it scare you off from trying these rolls. Make sure you try the condiments that come with the california rolls - wasabi (hot) and ginger. They really add a kick to the sushi.

TRY SERVING WITH:

Steamed vegetables, tossed with low sodium soy sauce,

a dash of sesame oil and slivered almonds.