• 1 tablespoon olive or canola oil
• 1 clove garlic (finely chopped)
• 1 small onion (finely chopped)
• 1 can (14 ounces) crushed tomatoes
• 1/4 teaspoon dried basil
• 1/8 teaspoon pepper
• 1 pound green beans

Preparation:

Rinse green beans with cold water, then snap off and discard the stem ends and the tail ends. Small green beans can be cooked whole, and large ones can be cut into halves or small pieces. Now, in a large nonstick skillet, heat the oil over moderate heat. Add the garlic and onion and cook, stirring, about 5 minutes, until softened and golden. Stir in the tomatoes with basil and pepper and cook, stirring frequently, about 2 minutes longer.Finally, stir in the green beans so that they are all coated with the tomato mixture. Cover the skillet and cook about 6 minutes, until the beans are crisp-tender.

• 6 free-range eggs
• 1 tbsp. light sour cream
• 1 tbsp. light mayonnaise
• 3/4 tsp. prepared mustard
• 1 tsp. green relish
• 1/8 tsp. onion powder
• 1/4 teaspoon sea salt, optional
• 1/8 teaspoon pepper

Preparation Time:

15 minutes

Preparation Method & Directions:

Hard cook eggs and cut them in half lengthwise. Remove yolks and set whites aside. Mash yolks with fork. Stir in remaining ingredients until well blended. Refill whites, using about 1 tablespoon yolk mixture for each egg half. Chill to blend flavors.

* Note: These ingredients will make 2 servings, so add or remove the ingredients according to requirements.

• 1 apple
• 2 peaches
• 1 pear

Preparation Time:

10 minutes

Preparation Method:

Wash the fruits, core and slice them, and remove seeds. Now simply process them in a juicer and serve.

* For four servings

• 4 (6-ounce) skinless salmon fillets
• Cooking spray
• 1/8 teaspoon coarsely ground black pepper
• 1/2 cup reduced-fat sour cream
• 1 1/2 tablespoons Dijon mustard
• 2 teaspoons chopped fresh dill
• 1/4 teaspoon coarsely ground black pepper
• 1 1/2 teaspoons lemon juice
• 1 garlic clove, minced
• 1/4 teaspoon salt

Preparation Time:

15 minutes

Preparation Method & Directions:

Preheat broiler.

Place fish on a broiler pan; coat fish with cooking spray, and sprinkle with 1/8 teaspoon pepper. Broil 8 minutes or until fish flakes easily when tested with a fork.

Combine sour cream and next 6 ingredients.

Place fillets on plates. Spoon sauce over fish.

Nutritional Information:

Calories:
254 (36% from fat)
Fat:
10.1g (sat 3.3g,mono 1.8g,poly 2.5g)
Protein:
35.8g
Carbohydrate:
3.2g
Fiber:
0.2g
Cholesterol:
104mg
Iron:
1.6mg
Sodium:
421mg
Calcium:
82mg

Cooking Light Superfast Suppers, Oxmoor House, JANUARY 2003