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Yellow Squash, Zucchini Parmesan with Lemon, Microwave Lemon Carrots, Classic Tossed Salad
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 5 min 243 15.4g 57% 12mg 7.2g 24.1g 8.6g 10.1g 141mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 3.6, Fruit: 0.0, Bread: 0.3, Lean meat: 0.1, Fat: 2.7, Sugar: 0.0, Very lean meat protein: 0.0
Yellow Squash
Prep: 5 min, Cook: 5 min.
  • 1-1/2 lbs. yellow zucchini or crookneck squash
  • 1/2 tsp. oregano
  • 1 tsp. unsalted butter

Place squash in a steamer basket over boiling water. Cover saucepan and steam 5 minutes, or until just tender. Stir in butter, oregano and salt and pepper to taste before serving.

Per serving: calories 43, fat 1.5g, 27% calories from fat, cholesterol 3mg, protein 1.6g, carbohydrates 7.5g, fiber 2.5g, sugar 3.5g, sodium 2mg, diet points 1.0.

Zucchini Parmesan with Lemon
Prep: 5 min, Cook: 5 min.
  • 2 lbs. small zucchini
  • 1 tsp. olive oil
  • 1 tsp. lemon peel, grated
  • 2 Tbs. grated Parmesan cheese
  • 1/4 tsp. black pepper, freshly ground

Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks. Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese and pepper to taste.

Per serving: calories 53, fat 2.1g, 31% calories from fat, cholesterol 2mg, protein 3.6g, carbohydrates 6.8g, fiber 2.8g, sugar 3.8g, sodium 49mg, diet points 1.2.

Microwave Lemon Carrots
Prep: 10 min, Cook: 5 min.
  • 4 carrots, peeled and cut into 1/4 inch rounds
  • 1 Tbs. unsalted butter
  • 1 Tbs. lemon juice, or more to taste

Arrange carrots in one layer in a microwave safe dish and dot with butter. Cover and microwave 6 minutes on high, or until almost tender. Sprinkle with lemon juice and season with salt and pepper to taste.

Per serving: calories 59, fat 3.0g, 44% calories from fat, cholesterol 8mg, protein 0.8g, carbohydrates 7.9g, fiber 2.4g, sugar 3.1g, sodium 48mg, diet points 1.4.

Classic Tossed Salad
Prep: 5 min.
  • 1 lb. european salad (or other packaged salad mix)
  • 2-1/2 Tbs. olive oil
  • 1-1/2 Tbs. red wine vinegar
  • 1-1/2 tsp. Dijon mustard
  • 1 clove garlic, crushed
  • 1/4 tsp. salt (optional), or to taste

Place lettuce in a salad bowl. Combine remaining ingredients in a jar with a tight-fitting lid. Season with pepper to taste and shake vigorously. Pour dressing over salad and toss.

Per serving: calories 96, fat 8.8g, 78% calories from fat, cholesterol 0mg, protein 2.0g, carbohydrates 3.4g, fiber 2.0g, sugar 0.9g, sodium 34mg, diet points 2.8.