1. In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 teaspoons of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 tablespoon of the soy mixture, and the remaining 3 teaspoons water. Drizzle 2 tablespoons of the soy mixture over the salmon.

2. Cover with vented plastic wrap (keep wrap about 1" above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.

Makes 4 servings

Per serving: 347 calories, 15 g carbohydrate, 40 g protein, 13 g fat, 2 g saturated fat, 100 mg cholesterol, 595 mg sodium, 4 g fiber

In a medium saucepan, saute chicken for three minutes. Add broth, beans, corn, tomatoes and chiles. Simmer for 10 minutes. Add tortillas and simmer for an additional 10 minutes. One serving is an excellent source of fiber.

Makes 4 servings

Per serving: Calories: 248, Total Fat: 3 g, Fiber: 7 g

1 In large skillet over medium heat, combine turkey and taco seasoning with measurement of water recommended on seasoning package. Bring mixture to a gentle boil; immediately reduce heat and simmer 5 minutes, stirring occasionally.

2 Arrange tortillas on large cookie sheet. Bake in a preheated 375 degree F oven 5 to 7 minutes or until tortillas are crispy and lightly browned.

3 Spread each tortilla with one tablespoon beans. Top with 1/4 turkey mixture and cheese. Return to oven 2 to 3 minutes or until cheese is melted.

4 To serve, top with tomatoes, lettuce, onions and taco sauce. Serve with sour cream and guacamole.

Makes 4 servings.

Per serving: Calories: 470, Total Fat: 24 g, Fiber: 5 g

Preheat the oven to 350°F. Heat the oil in a high-sided skillet. Sauté the onions until soft and just slightly golden, 5 minutes. Add the garlic, bell pepper, and mushrooms, and cook until the vegetables are tender, about 5 minutes. Stir in the black beans with a little of their liquid and heat through.

Heat the tortillas in a paper bag in the microwave about 1 minute. Lay the warm tortillas on the counter and divide the filling among them and scatter cilantro on top. Roll, turning in the sides, into a neat package. Lay in a baking dish covered lightly with aluminum foil and warm through in the oven, 10 minutes (20 to 30 minutes if they have been made earlier and chilled).

Makes 6 servings

Per serving: Calories: 231, Total Fat: 5 g, Fiber: 9 g

1. Preheat the broiler.

2. Heat the oil in a large skillet over low heat. Add the bell pepper, onion, garlic, and celery. Cover and cook, stirring occasionally, for about 7 minutes, or until the vegetables are softened and translucent.

3. Push the vegetables to one side of the skillet. Raise the heat to medium-high. Add the turkey to the side without vegetables. Cook, stirring, about 7 minutes, or until almost cooked through.

4. Combine the turkey and vegetables. Add the vinegar and stir. Add the tomato paste and sugar, if desired. Cook, stirring occasionally, about 4 minutes, or until lightly browned.

5. Add the tomatoes, nutmeg, and salt. Season to taste with black pepper. Lower the heat and simmer for about 3 minutes, or until thickened.

6. Open the buns and toast in a broiler until golden brown. Divide the meat between the buns. Garnish with scallions.

Makes 2 servings

Per serving: 306 calories, 30 g carbohydrate, 33 g protein, 7 g fat, 1 g saturated fat, 45 mg cholesterol, 492 mg sodium, 5 g fiber

1. Preheat the oven to 375ºF. Coat a large roasting pan with vegetable oil spray. In a small bowl, combine the lemon peel, cinnamon, ginger, allspice, and nutmeg. In another small bowl, combine the oil and half of the spice mixture. Season the pork with salt and pepper to taste, if desired, and rub with the oil mixture. Set aside.

2. In a large bowl, toss two-thirds of the apple wedges and all of the onion wedges with the lemon juice and the remaining spice mixture. Place in the reserved pan with the pork and 1/2 cup water.

3. Roast, tossing the apple mixture once, for about 50 minutes, or until a thermometer inserted into the thickest portion registers 155°F and the juices run clear. Remove from the oven and allow to stand for 10 minutes.

4. Meanwhile, in a medium saucepan, bring the apple juice and maple syrup to a boil. Reduce the heat and simmer 1 to 2 minutes, until slightly thickened. Remove from heat.

5. In a food processor fitted with a metal blade, puree two-thirds of the apple mixture with the pan drippings until smooth. Add to the juice mixture. Season to taste with salt and pepper, if desired. Cook on medium-low heat until warm.

6. Cut the pork into thin slices. Garnish with the remaining raw apple wedges and remaining cooked onions. Serve with the sauce on the side.

Makes 4 servings

Per serving: 440 calories, 44 g carbohydrate, 40 g protein, 12 g fat, 3.5 g saturated fat, 100 mg cholesterol, 440 mg sodium, 5 g fiber