RAQ Training

Dressing
1 tbsp low-sodium soy sauce
3 tbsp peanut butter
2 tbsp hoisin sauce
4 tbsp hot water
2 tbsp lime juice
1 tsp hot sauce

Noodle salad
1 packgae (8.8 oz) soba noodles
1 c 2 inch long thinly sliced zucchini spears
1 c matchstick cut carrots
1 c thinly sliced red bell peppers
1 c snow peas, ends trimmed
1/2 c chopped scallions, grenn parts only
1/2 c bean sprouts
1/2 c cilantro

In blender or food processor, puree dressing ingredients until smooth. If mixtuer is too think, thin with additional hot water, adding 1 tablespoon at a time
In medium pot, cook noodels in boiling water until tender. about 5 minutes. About 30 seconds before removing noodles add zucchini and carrots. Drain rinse briefly with cold water and drain again
Place cool, drained noodles, zucchini, and carrots in large bowl. Add pepper, snow peas, and scallions. Pour dressing over mixture and toss until well coated.
Divide salad among 4 plates and garnish with sprouts and cilantro

Makes 4 servings
Calories 338
Fat 7g
Saturated fat 1.5g
Sodium 846mg
Carbohydrates 61g
Protein 14g
Fiber 4g

Gazpacho
3 cucumbers, peeled and chopped
1/2 c loosely packed basil leaves
1/2 c chopped gren bell pepper
1 clove garlic
1 c low sodium chicken stock
1 c low fat Greek style yogurt (such as Fage Total 2%)

Sandwich
1 lb preshelled and cleaned jumbo shrimp
1 tbsp salt-free Cajun spice
1 tsp dried garlic
1 tsp paprika
1-2 pinches salt
1 tbsp olive oil
1 large onion, sliced
1 large red bell pepper, seeded and sliced lengthwise
1 large whole wheat baguette, sliced inhalf lengthwise and ct into 4 5 inch pieces

Preheat oven to 400 degrees
Puree all gazpacho ingredients except yogurt in blender until smooth. Pour into bowl. Whisk yogurt, cover, and place in freezer
Toss shrimp with Cajun spice, garlic, paprika, and salt and set aside.
Heat olive oil in large nostick saucepan on medium-high heat. Add onion and pepper and saute`, shaking pan, until softened, 4 to 5 minutes. Add 1 to 2 tablespoons water and continue cooking for 3 to 4 minutes.
Hollow not baguette pieces, leaving only crust. Place on baking sheet and toast in oven. Place on baking sheet and toast in oven until crust is crispy, 2 to 3 minutes
To assemble place 1/4 shrimp -onion mixture on each baguette bottom and cover with baguette top. Serve with ice-cold Gazpacho on side.

Make 4 serviings.
Calories 335
Fat 8g
Saturated fat 2g
Soduim 491mg
Carbohydrates 33g
Fiber 5g
Protein 31g

4 thick slices crusty whole-grain bread, cut into 1 1/2 inch pieces (about 4 cups)
1 can (16 oz) cannelini beans, rinsed and drained
1 c basil leaves, torn
1 lb cherry tomatoes, sliced in half
2 tbsp extra virgin olive oil
2 tsbp balsamic vinegar
salt to taste
4 thin slices proscuiutto

Preheat oven to 450 degrees
Coat baking sheet with cooking spray. Place bread cubes on sheet and sprtiz bread. Bake in oven until ightly toasted, 3 to 4 minutes, shaking once or twice to heat evenly.
Meanwhile in large bowl, toss beans, basil, tomatoes oil, vinegar, and salt until combined. Set aside.
Cut prosciutto into tiny pieces using kitchen shears. Cookin nonstick skillet on medium high until crispy. Remove and drain on paper towels.
Add toasted bread to tomato mixture and toss lightly. Divide among 4 plates and garnish with procuitto.

Makes 4 servings
Calories 293
Fat 9g
Saturated fat 1g
Sodium 510mg
Carbohydrates 42g
Fiber 7g
Protein 11g