Ingredients
1/2 teaspoon chopped garlic
1 1/2 teaspoon peanut oil
1/2 teaspoon chopped ginger
1/2 cup thinly sliced Chinese cabbage (bok choy)
1/2 cup thinly sliced carrots
1/2 cup broccoli florets, blanched and cut into small pieces
freshly ground black pepper
2 tablespoons low-sodium soy sauce
Instructions
1. Heat a skillet or wok large enough to accommodate all the ingredients over medium-high heat.
2. Add the garlic, peanut oil and ginger, and stir quickly for 30 seconds.
3. Raise the heat to high. Add the cabbage, then the carrots, then the broccoli, stirring quickly after each addition. Season with pepper.
4. Add the soy sauce and cook until the vegetables are slightly tender.

Serving Size: about 1 cup

Nutrition Information (per serving) Calories - 61
Carbohydrate - 6 g
Fat - 4 g
Fiber - 2 g
Protein - 2 g
Saturated Fat - 1 g
Sodium - 557 mg

Ingredients
12 medium carrots
2 tablespoons canola oil
2 tablespoons sugar
1/2 cup low-sodium chicken broth or water
1 cup seedless red grapes, cut in half
salt to taste
freshly ground black pepper

Instructions
1. Peel the carrots and slice 1/4" thick. Heat the oil, sugar and broth or water in a medium saucepan.
2. Add the carrots, bring to a simmer and cover the pan. Cook for about 10 minutes until the carrots are tender. Stir in the grapes and season with salt and pepper.

Serving Size: about 1 cup

Nutrition Information (per serving) Calories - 137
Carbohydrate - 23 g
Fat - 5 g
Fiber - 2 g
Protein - 2 g
Saturated Fat - 0 g
Sodium - 53 mg

Ingredients
1 1/2 cups carrots, (about 1/2 pound) cut into slices or strips
1 tablespoon olive oil
1 tablespoon brown sugar
1/3 teaspoon ground cinnamon
1/4 teaspoon ground cumin
dash of cayenne pepper,or to taste
1/3 cup orange juice
2 1/2 tablespoons currants,soaked in hot water
salt to taste
freshly ground black pepper
chopped parsley or mint (garnish)

Instructions
1. Melt the olive oil in a large saucepan over moderate heat. Add the sugar, spices and carrots and stir over low heat for a few minutes.
2. Add the orange juice and the currants with some of their soaking liquid.
3. Bring to a boil. Quickly reduce the heat and simmer the carrots, covered, until tender. Adjust seasoning to taste.
4. Sprinkle with chopped parsley or mint.

Serving Size: about 1/2 cup

Nutrition Information (per serving) Calories - 95
Carbohydrate - 16 g
Fat - 4 g
Fiber - 3 g
Protein - 1 g
Saturated Fat - 1 g
Sodium - 71 mg

Ingredients
about 4 cups Basic Chicken Stock (see recipe), or low-sodium canned
1 tablespoon olive oil
1/2 cup diced onions
1 1/2 cups Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup thinly sliced, fresh carrots

Instructions
1. Heat the stock in a saucepan and keep hot over low heat.
2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until the onion turns translucent.
3. Add the rice to the onion mixture and stir.
4. Turn the heat to low, add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.
5. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.
6. While the risotto is cooking, steam the carrot slices in boiling water for 4 minutes. Drain.
7. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center. Stir in the Parmesan cheese and the carrot slices. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.
8. Divide the risotto into serving dishes and sprinkle with Parmesan cheese.

Serving Size: about 1/2 cup

Nutrition Information (per serving) Calories - 302
Carbohydrate - 50 g
Fat - 6 g
Fiber - 2 g
Protein - 10 g
Saturated Fat - 2 g
Sodium - 390 mg

Ingredients
nonstick cooking spray
1 1/2 cups 2% milk
1 clove garlic, minced
1 bay leaf
pinch ground nutmeg
1 russett potato, peeled and thinly sliced
2 large carrots, peeled and thinly sliced
2 large parsnips, peeled and thinly sliced
salt to taste
freshly ground black pepper
1/2 cup freshly grated Parmesan cheese
1/4 cup plain bread crumbs

Instructions
1. Preheat the oven to 350°F. Spray a baking dish with nonstick spray.
2. In a medium saucepan, combine the milk, garlic, bay leaf, nutmeg, potato, carrots and parsnips and bring to a boil. Turn the heat down so that the mixture simmers, season with salt and pepper and cook for 10 minutes.
3. Pour the mixture into the prepared baking dish. Sprinkle the Parmesan cheese and breadcrumbs on top.
4. Cover loosely with foil and bake for 25 minutes. Remove the foil and continue cooking until the cheese and bread crumbs begin to brown, about 15 minutes. Let stand for 10 minutes before cutting into wedges and serving.

Serving Size: 1 wedge

Nutrition Information (per serving) Calories - 178
Carbohydrate - 28 g
Fat - 4 g
Fiber - 4 g
Protein - 8 g
Saturated Fat - 2 g
Sodium - 280 mg

Ingredients
1/2 cup short-grain brown rice
1 medium zucchini
2 stalks celery
1 carrot
1 yellow bell pepper
1/2 bunch arugula
4 scallions
2 tablespoons fresh lemon juice
1/4 cup chicken or vegetable stock
1 tablespoon coarse-grained mustard
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Instructions
1. Fill a 2-quart saucepan with 6 cups of salted water and bring to a boil. Add the rice and boil, uncovered, stirring occasionally, until al dente, about 25 minutes. Drain the rice in a colander and rinse under cold running water until cool. Drain rice well.
2. While the rice is cooking, cut the zucchini, celery, carrot and bell pepper into 1/4" dice. Remove the tough stems from the arugula and chop the leaves. Chop the scallions.
3. Prepare an ice bath and bring another pot of salted water to a boil. Cook the zucchini, celery, carrot and bell pepper for 1 minute. Drain in a colander and plunge into the ice bath. Drain the vegetables well.
4. In a large bowl, whisk together the lemon juice, stock, mustard, oil, salt and pepper. Add the rice, blanched vegetables, arugula and scallions and toss well to combine. Adjust the salt and pepper to taste and serve at room temperature.
Serving Size: about 1 cup of salad

Nutrition Information (per serving)
Calories 168
Carbohydrate 19 g
Fat 4 g
Fiber 4 g
Protein 5 g
Saturated Fat 1 g
Sodium 396 mg