Menu planner: Round out your meal with a side of peach and tomato salad

Peach and tomato salad

Makes 6 servings

Preparation time: 15 minutes; Draining tomatoes: 30 minutes

INGREDIENTS

1 pound ripe tomatoes, cored, cut into 1/2-inch-thick wedges and wedges halved crosswise

1 teaspoon table salt, divided

3 tablespoons extra-virgin olive oil, plus extra for drizzling

2 tablespoons cider vinegar

1/2 teaspoon lemon zest

1 tablespoon lemon juice

1 pound ripe peaches, halved, pitted, cut into 1/2-inch-thick wedges and wedges halved crosswise

1 shallot, sliced into thick rings

1/2 teaspoon pepper

1/3 cup mint leaves, torn (can substitute basil leaves, torn)

Combine tomatoes and 1/2 teaspoon salt in bowl and toss to coat; transfer to colander and let drain in sink 30 minutes. Into same bowl, whisk oil, vinegar, zest and juice. Add peaches, shallot and drained tomato to dressing and toss gently to coat. Season with remaining salt and pepper to taste. Spoon onto serving platter and sprinkle with mint. Drizzle with extra oil if desired.

Per serving: 109 calories, 2 grams protein, 7 grams fat (55% calories from fat), 1 gram saturated fat, 11 grams carbohydrate, no cholesterol, 395 milligrams sodium, 2 grams fiber.

Carb choices: 1.

South-of-the-border potato salad

Makes 8 servings

Preparation time: 15 minutes

Cooking time: about 10 minutes; refrigeration time: 1 hour

INGREDIENTS

2 pounds small red potatoes, halved or quartered according to size

3 tablespoons olive oil

1/4 cup cider vinegar

1 tablespoon sugar

1 1/2 teaspoons chili powder

1 teaspoon seasoned salt

1/8 teaspoon hot sauce

1 (8 3/4-ounce) can shoe peg corn, rinsed

1 medium carrot, shredded

1/2 cup chopped red bell pepper

1/2 cup sliced black olives

1 small red onion, thinly sliced

Cook potatoes in boiling water 10 minutes or until tender; drain and place in a large bowl. In a small bowl, combine oil, vinegar, sugar, chili powder, seasoned salt and hot sauce. Pour over potatoes; toss gently. Cover with foil. Refrigerate 1 hour. Remove from refrigerator; add corn, carrot, red bell pepper, olives and onion; toss gently. Serve immediately.

Per serving: 186 calories, 3 grams protein, 7 grams fat (30% calories from fat), 0.9 gram saturated fat, 29 grams carbohydrate, no cholesterol, 381 milligrams sodium, 3 grams fiber.

Carb choices: 2.

Mexican chicken bake

Makes 8 servings

Preparation time: 15 minutes

Cooking time: about 40 minutes

INGREDIENTS

1 tablespoon canola oil

1/2 cup minced onion

2 1/2 cups cooked shredded chicken breast

1 (4-ounce) can chopped green chilies

1 (1.25-ounce) package mild or regular less-sodium taco seasoning mix

8 corn tortillas

1 (15-ounce) can reduced-sodium pinto beans, rinsed

2 cups shredded 50% light cheddar cheese, divided

2 cups mild or medium chunky salsa

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat oil in a large nonstick skillet on medium. Add onion and cook 4 minutes or until softened. Remove from heat; stir in chicken, chilies and seasoning mix. Set aside. Layer half the tortillas in baking dish. Top with chicken mixture, beans and 1 cup cheese. Layer with remaining tortillas. Top with salsa and remaining cheese. Bake 30 to 35 minutes, or until heated through and cheese is melted; serve.

Per serving: 266 calories, 25 grams protein, 9 grams fat (29% calories from fat), 3.7 grams saturated fat, 23 grams carbohydrate, 52 milligrams cholesterol, 820 milligrams sodium, 4 grams fiber.

Carb choices: 1.5.

Chili-walnut egg puff

Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. Pour 1 cup egg substitute and 1 whole egg into large bowl. Over eggs, sift combined 1/4 cup flour and 1/2 teaspoon baking powder. Whisk together until completely blended. Mix in 1 cup fat-free cottage cheese, 1/2 cup shredded 50% light cheddar cheese, 1/2 cup chopped and toasted walnuts and 1 (4-ounce) can chopped green chilies. Pour into baking dish. Bake about 35 minutes or until puffy and set, and knife inserted near center comes out clean.

Caribbean spiced cod with brown rice

In a large nonstick skillet, melt 1 tablespoon butter on medium. Add 1 medium diced red bell pepper and 1 1/2 teaspoons jerk seasoning; cook 8 minutes or until tender, stirring occasionally. Stir in 2 cups quick-cooking brown rice, 2 cups boiling water and 1/4 teaspoon coarse salt. Place 4 (6-ounce) cod fillets on top of rice mixture. Sprinkle cod with 1/2 teaspoon more jerk seasoning and 1/4 teaspoon coarse salt. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until cod is opaque throughout and rice is tender.