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Preparation time: 15 minutes

Serves: 4


• 1 cup low-fat cottage cheese

• 1½ cups red grapes, quartered

• 1 stalk celery, chopped

• ¾ cup dry roasted cashews,

   unsalted, coarsely chopped

• Ground black pepper to taste

• 2 tbsp fresh parsley, chopped

• 8 lettuce leaves

• 8 slices whole-grain bread



1. In a medium bowl, mix cottage cheese, grapes, celery, cashews,

parsley, and ground black pepper.

2. Toast bread and build sandwiches following steps 3 and 4.

3. Spread ¼ salad mix on 4 of the bread slices.

4. Add two lettuce leaves to each sandwich; top with 2nd bread slice.

The creamy and tangy goodness of low-fat cottage cheese is the

perfect balance to sweet grapes and cashews. Enjoy this salad as a

sandwich filling or on a bed of lettuce.


Serving Suggestions:

Serve with a side of raw baby carrots (about ½ cup) and 1 cup of

sparkling water w/ lemon wedge.





Bring another serving of vegetables and important nutrients to your

plate with this veggie-filled twist on classic fajitas. We’ve upped the

vegetable ante by sautéing savory mushrooms and mixing them

with steak for an umami-rich, flavorful punch. And we’ve sped up the

preparation time for this Tex-Mex favorite, foregoing marinating the

steak by using a tender cut.


Preparation time: 45 minutes



• 12 oz sirloin or other

   boneless steak, about ¾-inch


• 3 cups sliced cremini


• 1 tbsp no-salt fiesta lime

   seasoning, divided

• 1 tbsp olive oil

• 1 medium green bell pepper,

   sliced into strips

1 medium red bell pepper,

   sliced into strips

• 1 medium yellow bell pepper,

   sliced into strips

• 8 whole-wheat tortillas, 6-inch

• 1 medium tomato, diced

• 2 cups shredded iceberg


• 4 tbsp non-fat sour cream



Slice beef across the grain into ¼-inch strips. Place in a medium

bowl with ½ tbsp fiesta lime seasoning; toss to coat. Place mushrooms,

peppers, and onion and remaining fiesta lime seasoning in a

large bowl; toss to coat. Heat oil in large, non-stick skillet. Add beef

strips; cook about 3-4 minutes. Remove from skillet. Place coated

vegetables in skillet and sauté until vegetables are slightly tender,

about 5-8 minutes. Add beef back to skillet and sauté mixture 1-2

more minutes. Assemble fajitas by dividing beef-vegetable mixture

evenly on each tortilla, top with remaining ingredients and roll up.






Sweet Potato Oven Fries

• 4 large sweet potatoes (yams)

• 1½ tbsp canola oil

• 1 tbsp lemon pepper seasoning



Salmon Burgers

• 1 14.75-ounce can pink or red


• 2 green onions, chopped

• ½ cup chopped red bell pepper

• 8 crackers, unsalted tops

(saltine-like), crushed

• 2 tsp lemon juice

Egg whites from 2 eggs,


• 2 tbsp plain low-fat yogurt

• ¼ tsp ground black pepper

• Cooking spray

• 4 whole-wheat buns

• Bibb lettuce, 8 leaves

• 2 medium tomatoes, sliced





Place oven rack in center, heat oven to 425 °F. Wash and scrub sweet

potatoes, slice into wedges, length-wise. In a large bowl, toss potato

wedges with canola oil and seasoning. Spread on cookie sheet. Roast

in the oven, turning occasionally, until tender and golden brown, about

30-40 minutes. While sweet potatoes are roasting, prepare salmon

burgers. Drain salmon; place in a medium mixing bowl and flake. Fold in

green onions and red pepper, crushed crackers, lemon juice, egg whites

and yogurt. Shape into 4 patties. Coat large nonstick skillet lightly with

cooking spray; heat. Cook salmon burgers until golden brown, turn, and

continue cooking until other side is golden brown. Serve burgers with

sliced tomatoes and lettuce, and sweet potato oven fries.


Fulton Independent School  |  304 West State Line   |  Fulton, KY 42041