Smart Eating Starts With Good Taste

A back-to-the-basics approach will lead to a healthier you.

Juicy turkey tenderloin with a sweet-and-spicy raspberry sauce, crispy salad greens topped with cashews, and a refreshing parfait will leave you feeling full of energy while packing in flavor and nutrients. Let these deliciously good-for-you recipes inspire smarter food choices. As a bonus, they fit perfectly into the new Dietary Guidelines for Americans 2005.

JERK TURKEY TENDERLOIN WITH RASPBERRY-CHIPOTLE SAUCE

MAKES 6 SERVINGS

PREP: 5 MIN., CHILL: 1 HR., GRILL: 20 MIN., STAND: 10 MIN.

If you can't find turkey tenderloins, substitute a boneless turkey breast instead.

2 tablespoons jerk seasoning

1 ½ pounds turkey tenderloins

1 tablespoon chopped fresh rosemary

1 cup raspberry-chipotle sauce

½ cup fresh orange juice

RUB seasoning evenly over tenderloins; sprinkle with rosemary, pressing into turkey. Cover and chill 1 hour.

STIR together raspberry-chipotle sauce and orange juice in a microwave-safe glass measuring cup. Microwave at HIGH 1 minute, stirring once. Reserve ½ cup sauce in a separate container.

GRILL tenderloins, covered with grill lid, over medium-high heat (350° to 400°) 10 minutes on each side or until a meat thermometer inserted into thickest portion registers 170°, basting with reserved ½ cup sauce during the last 5 minutes. Let turkey stand 10 minutes before slicing. Serve with remaining sauce.

NOTE: For testing purposes only, we used McCormick Caribbean Jerk Seasoning and Fischer and Wieser's The Original Roasted Raspberry Chipotle Sauce. The sauce may be found on the condiment aisle of large supermarkets or online at www.jelly.com. We loved the fresh flavor of the sauce, but you can omit it, if desired.

Per serving: Calories 233 (6% from fat); Fat 1.6g (sat Og, mono Og, poly Og); Protein 28g; Carb 28.2g; Fiber 0.1 g;Cho!45mg; Iron 1,5mg; Sodium 675mg; CaIc 3mg.

ROMAINE SALAD WITH CASHEWS

MAKES 6 SERVINGS

PREP: 15 MlN.

This simple salad is packed with heart-healthy ingredients such as olive oil, nuts, and beans.

¼ cup olive oil

2 tablespoons lemon juice

2 teaspoons Dijon mustard

1/8 teaspoon salt

1/8 teaspoon ground cumin

1/8 teaspoon ground cardamom (optional)

1 head romaine lettuce, torn

1 small red onion, thinly sliced

½ cup salted cashews, chopped*

1/3 cup rinsed and drained chickpeas

WHISK together first 5 ingredients and, if desired, cardamom in a large bowl until blended. Add lettuce and remaining ingredients, tossing gently to coat. Serve immediately. SHERRI WEIDEMANN FALLSTON, MARYLAND

* Pecans may be substituted for cashews.

Per serving: Calories 176 (72% tram fat): Fat 14.6g (sat 2.3g, mono 6.8g, poly 1.2g); Protein 3.6g: Carb 9.1g; Fiber 2.8g; Chol Omg; Iron 1.6mg; Sodium 162mg; CaIc 35mg.

ICED GREEN TEA

MAKES 6 SERVINGS

PREP: 10 MIN., STEEP: 5 MIN.

Earthy-tasting green tea contains disease-fighting antioxidants, making it a nutritious alternative to soda.

4 cups boiling water

8 regular-size green tea bags

2 cups cold water

½ cup no-calorie sweetener

POUR 4 cups boiling water over tea bags; cover and steep 5 minutes. Remove tea bags from water, squeezing gently. Stir in 2 cups cold water and sweetener, stirring until sweetener dissolves. Serve over ice.

NOTE: For testing purposes only, we used Celestial Seasonings Green Tea and Splenda for no-calorie sweetener.

Per 1-cup serving: Calories O (0% from fat); Fat Og (sat Og, mono Og, poly Og); Protein Og; Carb Og; Fiber Og; Chol Omg; Iron Omg; Sodium Omg; CaIc Omg.

EASY GRILLED VEGGIES

MAKES 6 SERVINGS

PREP: 15 MIN., GRILL: 17 MIN.

Bell peppers, tomatoes, and onions are low in calories and are exceptional sources of vitamins, minerals, and fiber.

1 large green bell pepper, cut Into 2-inch pieces

1 large red bell pepper, cut into 2-inch pieces

1 large red onion, quartered

6 shallots, halved

2 tablespoons olive oil

1 teaspoon salt

1 teaspoon coarsely ground pepper

Vegetable cooking spray

2 pints grape or cherry tomatoes

COMBINE first 4 ingredients in a large bowl. Drizzle with oil, and sprinkle with salt and pepper, tossing to coat.

GRILL vegetable mixture in a metal basket or grill wok coated with cooking spray, covered with grill lid, over medium-high heat (350° to 400°) 15 minutes or until vegetables are crisptender, stirring occasionally. Remove vegetables from basket; add tomatoes to basket, and grill, covered with grill lid, 1 to 2 minutes or until tomato skins begin to burst.

NOTE: If you don't have a grill wok or basket, place a 24-inch piece of heavy-duty aluminum foil on grill cooking grate. Make several 1-inch slits evenly in foil. Arrange vegetables on foil. Proceed as directed.

Per serving: Calories: 110 (36% from fat}; Fat 5g (sat 0.7g, mono 3.4g, polyO-6g); Protein 2.9g; Garb 16.6g; Fiber 2.5g; CholOmg; Iron 1.2mg; Sodium 405mg; CaIc 17mg.

WHOLE WHEAT POPOVERS

MAKES 6 SERVINGS

PREP: 10 MIN, BAKE: 33 MIN., STAND: 3 MIN.

These light and airy popovers have a crisp crust and offer the healthy benefits of whole wheat flour. They are delicious on their own, but we also liked them dipped in olive oil (moderation is the key) or topped with honey or low-fat yogurt.