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Chilled Cucumber with Arugula Soup
Peppery arugula gives this cool summer soup a savory finish.
Makes 6 (¾ cup) servings

1. Combine the cucumber, water, onion, lemon juice, garlic, salt and pepper in a blender and puree until very smooth. Chill in the refrigerator for at least 30 minutes, or until well chilled.

2. Serve ¾ cup of the chilled cucumber soup with 1 teaspoon of the cream and a sprinkle of the arugula.

• 1 cup water
• ¼ cup diced onions (white or sweet onions are best)
• 2 tablespoons fresh lemon juice
• 1 teaspoon minced garlic
• 1½ teaspoons sea salt
• ¼ teaspoon freshly ground black pepper
• 2 tablespoons heavy cream
• ¼ cup julienned fresh arugula


• 35 calories
• 4 gm. carbohydrate
• 2 gm. fat
• 6 mg. cholesterol
• 1 gm. protein
• 319 mg. sodium
• 1 gm. Fiber

Apple Cranberry Salmon Salad
Apples are the main ingredient here—use any combination of tangy and sweet varieties.
Makes 4 servings

1. In a shallow glass baking dish, combine the BBQ Sauce and salmon. Cover and marinate for 30 minutes to 2 hours.

2. In a large bowl, combine the lemon juice, honey, salt, and pepper.

3. Core the apples and thinly slice using a mandolin or a knife. Add the sliced apples to the lemon honey mixture and toss together to coat. Toss cranberries and tarragon with the apple mixture.

4. Preheat the grill or broiler. Grill or broil the salmon fillets 3 to 5 minutes on each side, or until the fish is opaque at the center. Do not overcook.

5. Break apathe salmon fillets into bite-size pieces. Toss the salmon with the Apple Cranberry Salad.

6. Evenly divide among 4 plates and serve.

• ½ cup Mongolian BBQ Sauce
• 4 4-ounce salmon fillets
• For the Apple Cranberry Salad:
• ¼ cup fresh lemon juice
• 2 tablespoons honey
• ¼ teaspoon sea salt
• Pinch freshly ground black pepper
• 1 pound Gala apples
• ½ pound Granny Smith apples
• ½ cup chopped fresh cranberries
• 2 tablespoons chopped fresh tarragon


• 300 calories
• 38 gm. carbohydrate
• 8 gm. fat
• 54 mg. cholesterol
• 22 gm. protein
• 216 mg. sodium
• 6 gm. fiber

London Broil
This is a quick-cooking dish that’s perfect for a summer meal.
Makes 4 servings

1. Place the Mongolian BBQ Sauce in a shallow glass baking dish. Add the steak, turning to coat evenly. Cover and refrigerate for at least 2 hours or overnight.

2. Preheat the grill or broiler.

3. Remove the steak from the marinade and discard the sauce. Grill or broil the steak for 4 to 6 minutes on each side, or until done. Slice thinly across the grain to serve.

Serving Suggestion: We like this with our Chilled Green Bean Salad

• 1 pound flank steak
• 1 cup Mongolian BBQ Sauce


• 220 calories
• 3 gm. carbohydrate
• 9 gm. fat
• 57 mg. cholesterol
• 24 gm. protein
• 409 mg. sodium
• Trace fiber

Wasabi Pea Crusted Mahi with Ponzu Sauce
Dried, wasabi-coated peas—a favorite Asian snack—can be purchased in most grocery stores in the Asian food section of well-stocked supermarkets and specialty stores.
Makes 4 servings

1. Preheat the oven to 350°F.

2. Grind ¼ cup of the wasabi peas into a fine flour using a coffee or spice grinder. Crush the other ¼ cup of the wasabi peas to make coarse crumbs. Dredge the fish fillets in the wasabi flour, then in the eggs, then in the coarse wasabi crumbs.

3. Lightly coat a large sauté pan with the canola oil spray. Bring to medium heat. Gently place the fish in the hot pan and cook until golden brown, about 2 minutes on each side. Transfer to a baking pan and finish in the oven for 5 to 8 minutes or until fish reaches an internal temperature of 135°F.

4. Combine all the ingredients for Ponzu Sauce in a blender container and puree until smooth. Strain.

5. In a large sauté pan, heat the canola oil over medium heat. Sauté the peppers and carrots in the oil until tender.

6. Top each wasabi crusted fillet with 2 scant tablespoons of the Ponzu Sauce. Serve with ½ cup of the stir-fried vegetables and ½ cup of the brown rice.

• ½ cup wasabi peas
• 1 pound mahi, cut into 4 equal fillets
• 2 whole eggs, beaten
• 1 cup julienned yellow bell peppers
• 1 cup julienned carrots
• 1 teaspoon canola oil
• ½ cup Ponzu Sauce (see recipe)
• 2 cups cooked brown rice


• 400 calories
• 50 gm. carbohydrate
• 8 gm. fat
• 186 mg. cholesterol
• 31 gm. protein
• 654 mg. sodium
• 3 gm. Fiber