Ingredients
3 small carrots
1 bag dried yellow split peas (14-16 oz)
8 oz fresh pre-diced onions
6 oz fresh pre-diced celery
48 oz reduced-sodium chicken broth
1/2 teaspoon dried thyme
1/2 teaspoon ground allspice
1/4 teaspoon pepper
2 well ripened plantains
3/4 lb medium shrimp, peeled/deveined (thawed)

Prep

• Cut carrots into bite-size pieces.

Steps

1. Combine all ingredients (except shrimp and plantains) in large saucepan. Cover and bring to a boil on medium.
2. Reduce heat to simmer (soup should still lightly bubble); cook 20–25 minutes or until peas are tender. Cut ends off plantain; slice through peel lengthwise for easy removal. Cut plantain into bite-size pieces.
3. Stir plantains and shrimp into soup (wash hands). Cook and stir 2–4 minutes or just until shrimp begin to turn pink and opaque. Serve. (Makes 6 servings.)

CALORIES (per 1/6 recipe) 440kcal; FAT 3g; CHOL 90mg; SODIUM 250mg; CARB 75g; FIBER 27g; PROTEIN 30g; VIT A 100%; VIT C 30%; CALC 6%; IRON 20%

Ingredients
4 oz watercress leaves (or 2 bunches)
4 radishes, thinly sliced
1 avocado, cut into bite-size pieces
4 slices bacon
1 tablespoon cider vinegar
1 tablespoon spicy brown mustard
1/4 teaspoon dried mint

Prep

• Cut watercress into large, bite-size pieces; place in salad bowl.
• Slice radishes and cut avocado; add both to salad.

Steps

1. Cut bacon into small pieces (wash hands). Preheat large sauté pan on medium-high 2–3 minutes. Place bacon in pan; cook until crisp. Remove bacon from pan and place on paper towels to drain and cool. Reserve 3 tablespoons of the bacon fat in pan; set aside to cool slightly.
2. Whisk vinegar, mustard, and mint into bacon fat. Add bacon and dressing to salad; toss and serve.

CALORIES (per 1/4 recipe) 210kcal; FAT 20g; CHOL 15mg; SODIUM 220mg; CARB 5g; FIBER 4g; PROTEIN 4g; VIT A 20%; VIT C 30%; CALC 4%; IRON 4%