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Cooking spray 2 large boneless, skinless chicken breasts (about 10 ounces each) 1 teaspoon salt (optional) ½ teaspoon ground black pepper ¼ cup whole wheat flour 1 egg 1 teaspoon lemon juice ½ cup breadcrumbs 1 teaspoon...

1 10” lavash flat bread or flour tortilla ¼ cup ready-made hummus ¼ cup ready-made tabouli 10 romaine lettuce leaves, whole or chopped 1 cup alfalfa or bean sprouts 2 large tomatoes, chopped 10 red-tipped lettuce leaves or purple...

2 tablespoons yellow cornmeal 2 tablespoons panko or plain dried bread crumbs 1 teaspoon cornstarch ½ teaspoon salt-free lemon pepper 2 tilapia fillets (about 4 ounces each), rinsed and patted dry 2 teaspoons fresh lemon juice 2 tablespoons coarsely...

½ small avocado 1 pickling cucumber (such as Kirby); or 1/3 small cucumber 2 tablespoons fat-free sour cream 1 teaspoon chopped fresh mint or ¼ teaspoon dried mint, crumbled 1 teaspoon lime juice 1/ 8 teaspoon salt 1/8 teaspoon...

3/4 pound boneless, skinless chicken thighs Salt and freshly ground black pepper 2 1/4-inch onion slices (about ½ cup) 1/4 cup low-sugar, low-sodium barbecue sauce 2 8-inch whole wheat flour tortillas 1/2 cup shredded lettuce 1/2 cup fresh diced...

3/4 pound wild-caught salmon fillet Olive oil spray     Salt and freshly ground pepper 1 tablespoon honey 1 tablespoon reduced-sodium soy sauce Rinse salmon and pat dry with a paper towel. Heat a nonstick skillet over medium-high heat, and spray...

1 teaspoon light tub margarine 2 small green onions, finely chopped 2 small button mushrooms, sliced ½ small red bell pepper, diced ½ cup egg substitute 2 tablespoons fat-free milk 1 whole-wheat or multigrain English muffin, split in half ...