DAILY MENU
The menu for the selected date is listed below. Click the "Print Menu" button to print the daily menu. Click the recipe names to view the individual recipes.
Breakfast Menu
1 cLow Fat Granola Cereal
1 cLow Fat Vanilla Yogurt With Banana Slices
Breakfast Calories: 635
 
Lunch Menu
1 Peanut Butter & Jelly Sandwich
8 sticks Celery
8 oz Skim Milk
2 Fig Newtons
Lunch Calories: 611
 
Dinner Menu
1Asian Salmon
1Roasted Butternut Squash
1Roasted Baby Potatoes
Dinner Calories: 671
 
Snack Menu
1Vegetable Salsa Dip
1Pita Crisps
12 oz Ginger Ale
Snack Calories: 339
 
Total Calories: 2256
Asian Salmon
INGREDIENTS
2 Tablespoon(s) Maple Syrup
1 Tablespoon(s)Freshly Grated Ginger
1/4 Cup(s)Low Sodium Soy Sauce
4 (5 ounce)Filet(s) Salmon Skinned
SERVING SUGGESTION
Serving Size: 1 filet
Number of Servings: 4
NUTRITION FACTS
Calories375
Total Fat8 g
Saturated Fat1 g
Sodium587 mg
Total Carbohydrates9 g
Fiber0 g
Protein31 g
DIRECTIONS
  • Combine syrup, ginger and soy sauce.
  • Place in large ziplock bag or shallow dish, add salmon and either seal bag or cover with plastic wrap marinade for 20 minutes.
  • Preheat broiler. Spray broiler pan with cooking spray, remove salmon from marinade, reserving marinade and place in pan.
  • Broil for about 5-8 minutes or until fish flakes easily with a fork brushing with reserved marinade while cooking.
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    Roasted Butternut Squash
    INGREDIENTS
    1 Small Butternut Squash
    1 Teaspoon(s) Cinnamon
    1/4 Cup(s) Orange Juice
    1/4 Cup(s) Maple Syrup
    SERVING SUGGESTION
    Serving Size: 1 wedge
    Number of Servings: 4
    NUTRITION FACTS
    Calories166
    Total Fat0 g
    Saturated Fat0 g
    Sodium11 mg
    Total Carbohydrates35 g
    Fiber4 g
    Protein3 g
    DIRECTIONS
  • Preheat oven to 400ºF.
  • Using a sharp knife, cut off top of squash, then cut lengthwise in half and then in quarters. Scoop out seeds.
  • Place wedges in large glass baking dish skin side down. Sprinkle cinnamon evenly over squash.
  • Whisk together orange juice and syrup, drizzle over squash, cover tightly with foil and roast for 45 minutes.
  • Serve immediately with syrup in bottom of dish drizzled over all.
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    Roasted Baby Potatoes
    INGREDIENTS
    1-1/2 poundScrubbed, Halved, Small, New Potato(es)
    2 Tablespoon(s) Olive Oil
    1 Tablespoon(s)Fresh, Chopped Chives
    Salt And Pepper (to Taste)
    SERVING SUGGESTION
    Serving Size: 1 cup
    Number of Servings: 4
    NUTRITION FACTS
    Calories159
    Total Fat6 g
    Saturated FatN/A
    Sodium6 mg
    Total Carbohydrates22 g
    Fiber3 g
    Protein4 g
    DIRECTIONS
  • Boil potatoes in large saucepan of salted water until fork tender; drain and set aside.
  • Heat olive oil in large nonstick skillet over medium heat; add potatoes and cook 10 minutes, stirring a couple of times to keep things moving.
  • Continue cooking until potatoes start to brown; remove to bowl and toss with chives and salt and pepper to taste.
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    Vegetable Salsa Dip
    INGREDIENTS
    1 1/2 Cup(s)Plain Yogurt
    1 Cup(s) Salsa
    8Sun-dried Tomato(es) Halves, (not Oil Packed), Finely Chopped
    1/2 Cup(s)Finely Chopped Cauliflower
    1 stalk Celery Finely Chopped
    6 Scallion(s) Thinly Sliced
    1/2 Carrot(s) Finely Chopped
    1/2 Green Bell Pepper(s) Seeded, Finely Chopped
    2 Teaspoon(s) Dijon Mustard
    2 Teaspoon(s) Sugar
    1/4 Teaspoon(s)Freshly Ground Pepper
    1/4 Cup(s)Chopped Chives
    SERVING SUGGESTION
    Serving Size: Approx. 1/2 cup
    Number of Servings: 6
    NUTRITION FACTS
    Calories113
    Total Fat1 g
    Saturated FatN/A
    Sodium769 mg
    Total Carbohydrates20 g
    Fiber3 g
    Protein7 g
    DIRECTIONS
  • In a medium bowl, combine the yogurt and salsa.
  • Stir in the tomatoes, cauliflower, celery, scallions, carrot, bell pepper, mustard, sugar, and ground pepper.  Let stand until flavors are blended, about 10 minutes.
  • Sprinkle with the chives before serving. Serve with fresh broccoli or baked tortilla chips.
  •  
    Pita Crisps
    INGREDIENTS
    2 Whole Wheat Pitas, Approximately 7 Inches In Diameter
    SERVING SUGGESTION
    Serving Size: 8 pita crisps
    Number of Servings: 4
    NUTRITION FACTS
    Calories102
    Total Fat0 g
    Saturated FatN/A
    Sodium207 mg
    Total Carbohydrates20 g
    Fiber3 g
    Protein4 g
    DIRECTIONS
  • Preheat oven to 350°F.
  • Slice each pita into 2 circles.
  • Stack all four pita circles on top of each other.  Cut the stack into 8 pita wedges.
  • Place all the pita wedges on a baking sheet. Do not overlap pita wedges.
  • Bake 5-8 minutes or until lightly browned. Watch them carefully so they do not burn.
  • Serve warm with a low fat dip or store in air tight container after they have cooled.
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