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calories 282
total fat 10 g
saturated fat 2 g
cholesterol 42 mg
sodium 418 mg
total fiber 5 g
protein 31 g
carbohydrates 15 g
potassium 874 mg
Photograph of Grilled Tuna With Chickpea and Spinach Salad.

Grilled Tuna With Chickpea and Spinach Salad

Tuna is a sturdy fish that is easy to grill or broil.

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SEAFOOD
calories 342
total fat 8 g
saturated fat 1 g
cholesterol 9 mg
sodium 455 mg
total fiber 12 g
protein 11 g
carbohydrates 62 g
potassium 537 mg
Photograph of Whole Wheat Bow-Tie Pasta With Puttanesca Sauce.

Whole Wheat Bow-Tie Pasta With Puttanesca Sauce

Capers, olives, and anchovy paste will make this quick, but rich,sauce a weeknight favorite.

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PASTA
calories 242
total fat 10 g
saturated fat 2 g
cholesterol 47 mg
sodium 393 mg
total fiber 3 g
protein 21 g
carbohydrates 17 g
potassium 636 mg
Photograph of Asian-Style Chicken Wraps.

Asian-Style Chicken Wraps

Delicious on their own, or try serving with a side
of Sunshine Rice.

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POULTRY
calories 265
total fat 10 g
saturated fat 1 g
cholesterol 0 mg
sodium 116 mg
total fiber 10 g
protein 12 g
carbohydrates 35 g
potassium 731 mg
Photograph of Tuscan Beans With Tomatoes and Oregano.

Tuscan Beans With Tomatoes and Oregano

Dine outside on a warm summer evening with this cool and satisfying salad.

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VEGETARIAN
calories 215
total fat 9 g
saturated fat 3 g
cholesterol 67 mg
sodium 226 mg
total fiber 2 g
protein 25 g
carbohydrates 9 g
potassium 451 mg
Photograph of Cocoa-Spiced Beef Tenderloin With Pineapple Salsa.

Cocoa-Spiced Beef Tenderloin With Pineapple Salsa

Latin American flavors come alive in this festive beef dish with fruity salsa.

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BEEF
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May 12, 2010

Keep the Beat™ Cooking Class, Locust St. Hy-Vee, Dubuque, IA

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