TOMATO SALAD WITH BALSAMIC VINEGAR

4 cups fresh tomatoes
2 bunches of green onions with tops
1/2 tbls. olive oil
1/2 tsp. salt
1 cup balsamic vinegar
1/2 tsp. of pepper (freshly ground)
1 cup fresh basil (chopped)
1 yellow pepper

1. Chop tomatoes in small cubes, finely slice the green onion and toss with the chopped basil.

2. Whisk together olive oil, vinegar, salt & pepper. Pour over the salad mixture, let stand at room temperature for two hours or so, marinating.

3. Cut the yellow pepper in half, removing all seeds and pulp. Fill with the salad mixture. Put left over mixture in a small bowl in the center of serving plate with pepper halves on either side.

Yield: 6 Servings: Per serving (including the marinade) Calories 54, Fat 1.6 gr., Cholesterol 0 mgs., Sodium 194 mgs., Carbohydrate 11 gr., Dietary Fiber 2.5 gr. Sugar 7.3 gr. Protein 1.7 gr.

Mandarin Orange Salad With Kiwi

6 cups mixed salad greens
2 kiwi fruits, peeled and sliced
1 11-ounce can mandarin oranges, drained
2-3 thin slices of red onion

Rinse the salad greens thoroughly and dry. Arrange greens on 4 individual plates. Scatter the kiwi, mandarin oranges, and red onions attractively on top. Serve with Orange Balsamic Dressing.

Serves 4; Calories 80; Total fat 0g; Saturated fat 0g; Cholesterol 0mg; Sodium 25mg; Carbohydrate 18g; Dietary fiber 3g; Sugars 15g; Protein 3g

GARBANZO BEAN, TUNA AND ONION SALAD WITH LEMON-CREAM DRESSING

1/4 cup plain nonfat yogurt
3 tablespoons low-fat mayonnaise
1 1/2 tablespoons Dijon mustard
1 teaspoon grated lemon peel
1 6-ounce can solid white tuna in spring water, drained
2 tablespoons fresh lemon juice
1 15- to 16-ounce can garbanzo beans (chickpeas), rinsed, drained
1 cup chopped sweet onion (such as Maui)
1 cup chopped celery
1 cup cherry tomatoes, halved
1/2 cup chopped fresh Italian parsley

Mix yogurt, mayonnaise, mustard and lemon peel in small bowl with whisk to blend. Coat tuna with lemon juice in large bowl by tossing. Mix in garbanzo beans, onion, celery, tomatoes, parsley and yogurt dressing to bowl. Toss to blend. Add salt and pepper to taste. (Can be prepared 6 hours ahead. Cover and chill.)

Serves 4. Per serving: calories, 201; total fat, 4 g; saturated fat, 0.5 g; cholesterol, 16 mg.

VEGETABLE BEAN SOUP

1 pound dried navy beans
8 cups water
1/2 cup dry red wine
2 teaspoons dried basil
1 1/2 teaspoons salt
1 teaspoon dried marjoram
1/4 teaspoon pepper
2 cups chopped onion
2 cups sliced zucchini
1 cup chopped celery
1 cup chopped red bell pepper
1 cup sliced carrot
6 garlic cloves, minced
1 (6-ounce) can tomato paste
1/3 cup grated fresh Romano cheese

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans; return to pan. Add 8 cups water and next 5 ingredients (water through pepper); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Add onion and next 5 ingredients (onion through garlic); simmer, uncovered, 50 minutes or until vegetables are tender. Stir in tomato paste; cook an additional 10 minutes. Ladle soup into bowls, and sprinkle with cheese.

10 servings Cal (12% from fat); Fat 3g (sat 1.5g, mono 0.7g, poly 0.5g); Protein 14.4g; Carb 38g; Fiber 6.8g; CHOL 8mg; Iron 4.1mg; Sodium 419mg; Calc 187mg

2 tablespoons olive oil
1 cup onion, chopped
3 cloves garlic, minced
2 cans (14 ½ ounces each) Italian-style stewed tomatoes, undrained
3 cups fat-free reduced-sodium chicken broth
1 can (15 ounce) cannellii or northern beans, undrained
¼ cup fresh Italian parsley, chopped
1 teaspoon dried basil leaves
¼ teaspoon black pepper
4 ounces small shell pasta, uncooked

1. Heat oil in a large pot over medium heat until hot.
2. Add onion and garlic to oil.
3. Sauté for 5 minutes or until onion is tender.
4. Stir in tomatoes with liquid, chicken broth, beans, parsley, basil and pepper.
5. Bring to a boil over high heat, stirring occasionally.
6. Reduce heat to low and simmer, covered for 10 minutes.
7. Add pasta. Continue to simmer, covered for about 10 minutes or until pasta is tender.

Makes 8 servings. Per Serving: Calories 217, Total Fat 6 g, Cholesterol 0 mg, Sodium 661 mg, Carbohydrate 37 g, Protein 12 g.