Ladies, here is a great way to eat Asian foods without leaving your home. This healthy dish is easy and quick to prepare for any day of the week. Add chicken or shrimp for a complete meal that will compliment your fitness program and is truly delicious.

8 oz asparagus, cut-up
1/2 tsp crushed red pepper flakes
1 (15 oz) can black beans, drained
1 (14 oz) jar sweet and sour sauce, low sodium
1 large tomato, chopped
1 pkg. Chinese egg noodles
Vegetable spray

Directions
1. Spray pan, wok or skillet and heat over medium.
2. Stir fry asparagus for 4 minutes.
3. Add red pepper flakes and cook 1 minute.
4. Stir in beans and sauce into skillet.
5. Cook for 3 to 5 minutes.
6. Stir in tomato pieces.
7. Serve over noodles.

Health Benefits
An excellent source of fiber and protein, black beans are inexpensive and easy to find in just about any grocery store. Asparagus is an alkaline food which is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C and K, and traces of vitamin B complex. Another good source of dietary fiber, asparagus is also rich in niacin, phosphorus and very low sodium. A must for any women’s fitness diet, asparagus is one of those few vegetables that actually has the calcium and magnesium in the ideal ratio of 2:1, to keep bones strong.

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This dish is a real comfort food. The pasta and beans are tasty and will satisfy your hunger. This is a great meal to enjoy with family. Gather everyone at the dinner table and enjoy.

1 large eggplant, unpeeled, cubed
3 cups frozen stir-fry pepper blend
4 tsp minced garlic
1/2 tsp thyme
1/2 tsp rosemary
3 tsp olive oil
1 (15 oz) can cannellini beans
Salt and pepper to taste
Grated Romano/Parmesan cheese for topping
8 oz whole wheat spaghetti, cooked

Directions
1. Cook eggplant, pepper blend, garlic and herbs in oil in large pan over medium heat.
2. Cover until veggies are tender, about 8 to 10 minutes.
3. Stir in beans and cook for 3 to 5 minutes.
4. Serve over pasta and season with salt and pepper.
5. Prepare a nice green salad with tomatoes as an accompaniment.

Health Benefits
Low in fat, sodium, sugar and cholesterol. A great source of protein and fiber, the beans are beneficial to good health and women’s fitness. Whole wheat pasta adds fiber and vitamins and the herbs and olive oil contain antioxidants to help protect against the effects of free radicals and toxins.

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A quick and easy healthy dish that will please the whole family. Serve with a green salad with lots of tomatoes for the best health benefits.

12 oz Bay Scallops
1 small onion, chopped
2 Tbsp olive oil
2 tsp Worcestershire sauce (low sodium)
1/4 cup basil, minced
1/4 cup parsley, minced
1/4 cup garlic, minced
1/2 lb mushrooms, sliced
1 cup dry white wine

Directions
1. Sauté onion in olive oil until tender.
2. Add scallops, mushrooms, basil, parsley, garlic and white wine.
3. Sauté until tender.
4. Add Worcestershire sauce.
5. Add salt and pepper to taste.
6. Serve over linguine.

Health Benefits
An excellent source of protein but low in calories and fat. Scallops contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer. A healthy choice for anyone concerned with women’s fitness and health.

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A great meatless dish, this meal is satisfying and delicious. If you would rather have meat, you can substitute the beans for chicken. Cooks up quickly and the leftovers can be enjoyed for lunch, later in the week. This dish makes 6 servings.

16 oz pkg. Pasta Sea Shells
4 cups broccoli florets
1/4 cup extra virgin olive oil
4 cloves garlic, minced
1 tsp dried basil
1/2 Tbsp dried rosemary
1/4 cup sun dried tomatoes, chopped
1/4 cup white wine (optional)
1 cup low sodium chicken or vegetable broth
1 cup parmesan cheese
1 (15 oz) can of your favorite beans, drained. My favorite is cannellini beans.

Directions
1. Cook pasta according to package directions, adding broccoli at the last 2 minutes of cooking time.
2. Drain, cover and set aside.
3. Heat olive oil in large skillet, add garlic, basil, rosemary and sun dried tomatoes.
4. Cook 1 minute.
5. Add wine and reduce to half.
6. Add broth.
7. Toss in beans and stir.
8. Add broccoli and pasta, stirring until heated through.
9. Add cheese.

Health Benefits
A great source of protein and fiber, beans add bulk with very few calories. Low in fat, cholesterol, sodium and sugar. The sun dried tomatoes are full of antioxidants that protect your cells, skin and nails, all important to women’s fitness and self esteem.

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