1.

large red pepper, seeded and thinly sliced

1.

cup shredded Chinese cabbage or red cabbage .

pound green beans, quartered

2.

cloves garlic, minced

1.

teaspoon minced fresh ginger

1.

small jalapeno chile pepper, seeded and minced (wear plastic gloves when handling)

1.

cup baby corn or frozen corn kernels, rinsed under hot water

1.

cup frozen whole soybeans, sh.e.l.led and rinsed under hot water

1. In a small bowl, combine the broth, vinegar, soy sauce, juice concentrate, and cornstarch. Mix well and set aside. Pat the tofu dry with a paper towel, and cut into 1-inch chunks.

2. Spray a large wok or a nonstick skillet with nonstick cooking spray. Place over high heat and add 1 tablespoon of the oil. When the oil shimmers, add the tofu and brown 3 to 4 minutes on one side, then turn and brown the opposite side for 3 to 4 minutes. Transfer to a plate.

3. Reduce the heat to medium and add the remaining 1 tablespoon oil to the wok. Add the red pepper, cabbage, and green beans. Cook, stirring occasionally, 4 to 5 minutes, until the vegetables begin to soften but are still crisp. Stir in the garlic, ginger, and jalapeno, and cook an additional minute, until the mixture becomes fragrant. Add the corn and soybeans, and cook 2 to 3 minutes longer. Reduce the heat to low, and add the broth mixture, stirring until it thickens, 1 to 2 minutes. Off the heat, return the tofu to the wok or skillet and stir gently to coat with the sauce.

PER SERVING.

336 calories, 22 g protein, 27 g carbohydrate, 17 g fat (1 g saturated), 0 mg cholesterol, 669 mg sodium, 6 g fiber; plus 341 mg calcium (34% DV), 827 mg pota.s.sium (24% DV), 21 mcg vitamin K (27% DV), 120 mg magnesium (30% DV), 158 mcg folic acid (40% DV) HEALTHY CHICKEN PARMESAN.

AND BROCCOLI.

This is my husband's absolute absolute favorite recipe in the book. My youngest daughter, Ayden Jane, agrees. If you need more reasons to dig in, one serving provides your bones with more than a third of your daily calcium requirements; more than 20 percent each of daily requirements of magnesium, folic acid, and pota.s.sium; plus, the entire day's worth of vitamin K. Great taste and stellar nutrition-home run! favorite recipe in the book. My youngest daughter, Ayden Jane, agrees. If you need more reasons to dig in, one serving provides your bones with more than a third of your daily calcium requirements; more than 20 percent each of daily requirements of magnesium, folic acid, and pota.s.sium; plus, the entire day's worth of vitamin K. Great taste and stellar nutrition-home run!

Makes 4 servings

2.

tablespoons extra-virgin olive oil

1.

medium onion, chopped

3.

cloves garlic, minced

1.

bay leaf

1.

can (28 ounces) no-salted-added diced tomatoes .

cup fresh basil leaves, torn, plus 1 whole sprig Salt Ground black pepper

1.

large bunch broccoli, cut into florets .

cup all-purpose flour

2.

egg whites

1.

cup whole wheat bread crumbs .

teaspoon dried oregano .

teaspoon dried rosemary

3.

tablespoons grated Parmesan cheese

4.