Ingredients
1 teaspoon dried oregano
2 cloves garlic, minced
salt to taste
freshly ground black pepper
3 tablespoons olive oil
1 pound boneless, skinless chicken thighs
1/2 pound low-fat chorizo sausage or other spicy sausage
1 large onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 cup diced, canned tomatoes with their juices
2 1/4 cups long grain rice
4 cups low-sodium chicken broth
1/2 teaspoon saffron threads
1 pound medium shrimp, peeled and deveined
2 dozen cherrystone clams, scrubbed
2 pounds mussels, scrubbed
2 cups (1 package) frozen peas

Instructions
1. Combine the oregano, garlic, salt and pepper with 1 tablespoon of olive oil and rub the chicken with it.
2. Heat 2 tablespoons of olive oil in a deep skillet over moderate heat. Brown the chicken lightly on both sides. Add the chorizo, onion, green and red peppers and cook until the vegetables are soft, about 10 minutes.
3. Add the tomatoes and rice and cook 5 minutes more. Add the chicken broth and saffron, mix well, cover with foil and cook until the liquid is almost absorbed, about 15 minutes.
4. Add the shrimp, cherrystones, mussels and peas. Cover and cook until the mussels and clams are opened, about 10 minutes more. Serve in a large shallow dish or in individual bowls.

Serving Size: 1 bowl

Nutrition Information (per serving) Calories - 613
Carbohydrate - 60 g
Fat - 16 g
Fiber - 4 g
Protein - 57 g
Saturated Fat - 3 g
Sodium - 1042 mg

Ingredients
1 1/2 pints non-fat, plain yogurt, drained for 2 hours
1 1/2 cups finely diced cucumber
1 1/2 cups peeled, seeded and diced tomatoes
2 to 3 tablespoons grated onion
salt to taste
freshly ground black pepper
3 to 4 tablespoons chopped mint or cilantro
2 tablespoons toasted cumin seeds (optional)

Instructions
1. Mix all of the ingredients in a large bowl. Chill in the refrigerator and serve cold with grilled meats or vegetables.
Serving Size: about 1 1/2 cups

Nutrition Information (per serving)
Calories 65
Carbohydrate 13 g
Fat 0 g
Fiber 1 g
Protein 6 g
Saturated Fat 0 g
Sodium 170 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

Ingredients
2 tablespoons olive oil
2 green peppers, thinly sliced
4 scallions, thinly sliced
salt and freshly ground black pepper
1 cup grated reduced fat Monterey Jack cheese
1 cup cooked corn kernels
2 tablespoons freshly squeezed lime juice
6 whole wheat flour tortillas
1/4 cup prepared salsa, or more to taste, drained of excess moisture

Instructions
1. Preheat the oven to 350°F.
2. Heat the oil in a large saute pan over medium-high heat. Kids can help add the peppers and scallions and season with salt and pepper. Cook until tender, about 5 minutes. Remove from heat and cool.
3. Kids can mix the pepper and scallion mixture with the remaining ingredients, except the salsa and tortillas. Taste and season with salt and pepper, if necessary.
4. Everyone can lay the tortillas out on a counter. Make it a team efford and spread 1/6 of the mixture down the middle of each of the tortillas leaving a 2-inch border at the bottom edge. Spread a spoonful of salsa on top. Roll up the tortillas halfway, fold in the ends and then continue rolling until they form a thick cylinder.
5. Set the quesadillas, seam side down on a baking sheet. Bake 5 minutes, flip the quesadillas, and cook an additional 5 to 10 minutes or until the cheese has melted. Serve warm or at room temperature.

Serving Size: 1 quesadilla

Nutrition Information (per serving)
Calories 302
Carbohydrate 37 g
Fat 13 g
Fiber 1 g
Protein 10 g
Saturated Fat 3 g
Sodium 446 mg