Diet right: delicious weight-loss recipes.(food: easy and healthful recipes)(Cover Story)

 
Nicoise Pita Pizza 
 
SERVES 4 
 
A high-fiber, nutrient-dense food, 
broccoli is a good source of folate, 
riboflavin, vitamin C, vitamin [B.sub.6] 
and potassium. High in phytochemicals, 
broccoli is a good source of sulforaphane, 
a compound that helps 
prevent cell damage associated with 
aging, cancer and other illnesses. 
 
2   cups broccoli florets 
1   cup canned cannellini beans, 
    rinsed and drained 
1   can (6 oz.) tomato paste 
1   Tbs. olive nil 
3   cloves garlic, minced 
4   whole-wheat pitas (6 inches) 
1   large red onion, halved and 
    thinly sliced 
2   cups cherry tomatoes, halved 
1/4 cup kalamata or other brine-cured 
    black olives, pitted and 
    coarsely chopped 
1   can (6 oz.) water-packed tuna 
 
1. Preheat oven to 450F. In a vegetable 
steamer, cook the broccoli 
until crisp-tender, about 3 minutes. 
 
2. In a small bowl, mash the 
beans with the tomato paste, oil 
and garlic using a potato masher. 
Spread the mixture over the pitas. 
Scatter the onion on top, and 
bake for 10 minutes. 
 
3. Scatter the broccoli, cherry 
tomatoes, olives and tuna on top, 
and bake for 10 minutes or until the 
tomatoes have begun to collapse 
and the tuna is hot. 
 
PER SERVING: 415 CAL; 25G PROT; 9.1G TOTAL 
FAT (1.4G SAT. FAT); 64G; 18MG CHOL; 
764MG SOD; 12G FIBER 
 
Roasted Pepper & Black 
Bean Soup 
 
SERVES 6 
 
Red bell peppers provide more than 
twice the amount of vitamin C and 
11 times more beta carotene than 
green peppers. One large bell pepper 
has only 44 calories. 
 
  1/4 cup finely chopped cilantro 
  1/4 cup reduced-fat sour cream 
5     large red bell peppers 
1 1/2 tsp. olive oil 
2     large onions, thinly sliced 
3     cloves garlic, minced 
  3/4 tsp. salt 
  1/4 tsp. black pepper 
  1/4 tsp. cayenne pepper 
2 1/2 cups water 
1     can (10.5 oz.) black beans, 
      rinsed and drained 
 
1. Preheat the broiler. 
 
2. Meanwhile, in a small bowl, stir 
together the cilantro and sour 
cream. Transfer to a bowl, and chill 
until serving time. 
 
3. Cut bell ...