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
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 teaspoon minced garlic
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
2 small zucchini, cut into 1/2" disks

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 it turns translucent, about 5 minutes. Add the zucchini and cook until it becomes golden brown, about 10 minutes.
3. Add the rice to the onion mixture, stir and 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.
4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.
5. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.
6. Divide the risotto into serving dishes and sprinkle with the remaining cheese.
Serving Size: about 1/2 cup

Nutrition Information (per serving)
Calories 307
Carbohydrate 50 g
Fat 7 g
Fiber 2 g
Protein 10 g
Saturated Fat 3 g
Sodium 586

Ingredients 1 pound penne rigate
1 cup Basic Chicken Stock (see recipe), or low-sodium canned
1/2 pound summer squash, seeded and julienned
1/2 pound zucchini, seeded and julienned
1/4 pound sugar snap peas
1/2 teaspoon olive oil
1/2 cup freshly grated Parmesan cheese
1/4 cup fresh basil leaves, thinly sliced
salt to taste
freshly ground black pepper

Instructions
1. Bring 1/2 gallon of salted water to a boil. Add the penne and cook until al dente, about 7 to 9 minutes. Drain and set aside.
2. Meanwhile, bring the chicken stock to a boil in a skillet large enough to hold the vegetables. Add the vegetables to the chicken stock and steam, covered for about 3 to 4 minutes.
3. When the vegetables are just tender, add the cooked penne and the olive oil and toss until it is heated through.
4. Divide the pasta and vegetables evenly among 4 warmed plates or bowls. Sprinkle with Parmesan cheese and basil.
5. Adjust the salt and pepper to taste.
Serving Size: about 1 1/2 cups pasta and vegetables

Nutrition Information (per serving)
Calories 430
Carbohydrate 70 g
Fat 8 g
Fiber 7 g
Protein 21 g
Saturated Fat 3 g
Sodium 588 mg

Ingredients
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 teaspoon minced garlic
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
2 small zucchini, cut into 1/2" disks

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 it turns translucent, about 5 minutes. Add the zucchini and cook until it becomes golden brown, about 10 minutes.
3. Add the rice to the onion mixture, stir and 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.
4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.
5. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.
6. Divide the risotto into serving dishes and sprinkle with the remaining cheese.
Serving Size: about 1/2 cup

Nutrition Information (per serving)
Calories 307
Carbohydrate 50 g
Fat 7 g
Fiber 2 g
Protein 10 g
Saturated Fat 3 g
Sodium 586

Ingredients 1 pound trimmed zucchini
2 1/2 cups low sodium vegetable or chicken broth
1 tablespoon olive oil
1 cup chopped onion
1/2 teaspoon seeded and minced serrano chili pepper
1/2 teaspoon fennel seeds
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
1 1/2 cups good quality, reduced fat buttermilk
sea salt to taste
freshly ground pepper to taste
Garnish: chopped, fresh cilantro or mint
lime or lemon wedges

Instructions
1. Chop the zucchini in large chunks.
2. Add the broth to a soup pot, bring it to a boil and add the zucchini.
3. Reduce the heat and simmer, covered, for 4 to 5 minutes, or until the zucchini is barely tender and still bright green. Remove from heat and cool.
4. Meanwhile, heat the oil in a small, non-stick frying pan. Add the onion, chili pepper, fennel, cinnamon and cumin and saute until onion is soft, but not brown and spices are fragrant.
5. Put both the zucchini and spice mixture into a food processor and pulse until well chopped but still retaining texture. Pour into a bowl and stir in the buttermilk and season to taste with salt and pepper.
6. Chill for at least 2 hours. Serve garnished with a sprinkling of cilantro and a few added drops of lemon or lime juice to taste.
Serving Size: 1 cup

Nutrition Information (per serving)
Calories 114
Carbohydrate 15 g
Fat 3 g
Fiber 2 g
Protein 9 g
Saturated Fat 1 g
Sodium 283 mg