14-ounce can fat-free, low-sodium chicken broth
1 large tomato, seeded and diced
4-ounce can chopped mild green chiles
1/4 cup snipped fresh cilantro
1 to 2 tablespoons fresh lime juice
1/2 tablespoon olive oil (extra-virgin preferred)
3/4 teaspoon ground cumin

In a medium saucepan, bring the broth to a boil over high heat. Stir in the tomato and green chiles. Return to a boil. Remove from the heat.

Stir in the remaining ingredients. Let stand, covered, for 5 minutes to allow the flavors to blend.

1/2 fat

This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

14-ounce can fat-free, low-sodium chicken broth
1 large tomato, seeded and diced
4-ounce can chopped mild green chiles
1/4 cup snipped fresh cilantro
1 to 2 tablespoons fresh lime juice
1/2 tablespoon olive oil (extra-virgin preferred)
3/4 teaspoon ground cumin

In a medium saucepan, bring the broth to a boil over high heat. Stir in the tomato and green chiles. Return to a boil. Remove from the heat.

Stir in the remaining ingredients. Let stand, covered, for 5 minutes to allow the flavors to blend.

1/2 fat

This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Cranberry Salsa
1 medium poblano pepper
1 cup chopped fresh pineapple or canned pineapple chunks packed in their own juice, drained
1/2 cup dried sweetened cranberries
1/4 cup finely chopped red onion
1 teaspoon grated peeled gingerroot
1/2 teaspoon ground cinnamon
**********
1-pound pork tenderloin, all visible fat and silver skin discarded
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon garlic powder

Preheat the oven to 425°F.

Wearing disposable plastic gloves, discard the seeds and ribs of the poblano. Finely chop the poblano. Put in a medium bowl. Add the remaining salsa ingredients and toss gently. Set aside.

Place the pork on a baking sheet, tucking the narrow end under to allow the pork to cook evenly.

In a small bowl, stir together the remaining ingredients. Sprinkle over the pork.

Bake for 23 minutes, or until the pork is barely pink in the center and registers 150°F on an instant-read thermometer. Transfer to a cutting board. Let stand for about 5 minutes before slicing. (The pork will continue to cook during the standing time, reaching about 160°F.)

Serve the pork slices with the salsa on the side.

For a milder dish or if poblanos are not available, use a medium green bell pepper instead. If you'd still like a little heat, toss in 1/8 teaspoon dried red pepper flakes.

1 1/2 fruit, 3 lean meat

This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Vegetable oil spray
1 pound frozen unsweetened peach slices, thawed and halved, or 12 ounces peach slices and 4 ounces frozen unsweetened raspberries
1/3 cup dried sweetened cranberries
2 teaspoons cornstarch
2 teaspoons fresh orange juice or water
1/2 teaspoon vanilla extract
1/3 cup uncooked quick-cooking oats
1/4 cup sugar
1 tablespoon flour
1/4 teaspoon ground cinnamon
2 tablespoons light tub margarine

Preheat the oven to 350°F. Lightly spray a nonstick 8x4-inch loaf pan with vegetable oil spray.

In a medium bowl, stir together the peaches, cranberries, cornstarch, orange juice, and vanilla until the cornstarch is dissolved.

Pour the peach mixture into the pan.

In a small bowl, combine the remaining ingredients except the margarine. Using 2 knives, cut the margarine into the oat mixture until it has a coarse texture and the pieces are about the size of small peas. Sprinkle over the peach mixture.

Bake for 25 minutes, or until the peaches are tender. Remove from the oven.

Preheat the broiler. Broil the crumble for 3 to 4 minutes, or until the topping begins to brown. Remove from the broiler and let stand for about 30 minutes to allow the flavors to blend.

1 fruit, 1 1/2 other carbohydrate, 1/2 fat

This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.