4 slices Country Italian Bread
2 Fresh and Ripe Tomatoes
2 cloves Fresh Garlic
2 Tbsp Extra Virgin Olive Oil
1/8 tsp Salt
1/8 tsp Pepper (optional)
garnish Fresh Basil

Wash tomatoes with cold tap water and dry with paper towels. You may choose to peel the tomatoes or not. Remove seeds and coarsely chop tomatoes. Drain well on paper towels to reduce their juice. Peel garlic. Lightly toast bread. Rub a clove of garlic on one side of each toasted bread slice and sprinkle with salt and pepper. Arrange chopped tomatoes on top, then brush with olive oil. Garnish with chopped fresh basil. Serve warm.
Note: For variety, the garlic may be substituted with fresh chopped chives and basil.

Nutrition per serving: 130 Calories; 2 gm Protein; 13 gm Carbohydrates; 8 gm Total Fat; 1 gm Saturated Fat; 0 Trans Fat; 0 Cholesterol; 1 gm Fiber; 193 mg Sodium

3/4 cup Onions, chopped
1/2 Tbs Canola Oil
2 cans Red Kidney Beans, drained, 15 oz.
1/8 tsp Cayenne (Red) Pepper
2 Tbs All Purpose Flour
3/4 cup Tomato Paste
2 cups Water
1/2 tsp Ground Cumin
2 Tbs Chili Powder
2 tsp Garlic Powder
1 tsp Salt (optional)
1/4 tsp Black Pepper
8 oz Vegetarian Protein Crumbles, frozen

Saute chopped onion in vegetable oil in a large skillet over medium high heat. Add all other ingredients, except protein crumbles. Bring chili to a boil. Cover with a lid, reduce heat and simmer 45-60 minutes. Add protein crumbles in last 10 minutes of cooking. Serve hot.

Nutrition per serving: 150 Calories; 11 gm Protein; 22 gm Carbohydrates; 3 gm Total Fat; 0 Saturated Fat; 0 Trans Fat; 0 Cholesterol; 7 gm Fiber; 296 mg Sodium

1 lb Fresh Asparagus
1/8 tsp Black Pepper, ground
1/4 cup Parmesan Cheese, grated
Cooking Oil Spray

Preheat oven to 400 degrees. Wash and pat dry asparagus with paper towels. Remove hard ends with a sharp knife. Lightly spray a 9 x 9 inch baking pan with cooking oil spray. Lay asparagus in pan in one single layer. Sprinkle with black pepper and Parmesan cheese. Cover pan tightly with aluminum foil. Bake about 20-25 min, until tender-crisp.

Nutrition per serving: 54 Calories; 5 gm Protein; 4 gm Carbohydrates; 3 gm Fat; 1 gm Saturated Fat; 4 mg Cholesterol; 1 gm Fiber; 80 mg Sodium

3/4 lb Fresh or frozen green beans
1/2 lb Fresh mushrooms, sliced
2 Tbsp Lemon juice
1/4 tsp Salt
1/8 tsp Black pepper

Wash vegetables. Remove ends of beans, if fresh. Place beans and water in a vegetable steamer or microwave oven. Cover. Cook until tender-crisp. Add mushrooms in the last 2 minutes of cooking. Spoon beans into serving bowl; toss with lemon juice, salt and pepper.

Nutrition per serving: 42 Calories; 3 gm Protein; 9 gm Carbohydrates; 0 Total Fat; 0 Saturated Fat; 0 Trans Fat; 0 Cholesterol; 4 gm Fiber; 153 mg Sodium

Lowes Foods' Nutritionist, Cindy Silver, MS, RD, LDN is easy to reach:
By phone Toll-Free Nutrition Hotline 1-800-311-2117
By email CindyNutrition@LowesFoods.com