The Nest — #firefighters

Cool off with this light and healthy summer pasta salad. INGREDIENTS: 2½ cups medium shell pasta1 cup plain non-fat yogurt2 Tbsp spicy brown mustard2 Tbsp salt-free herb seasoning1½ cups fresh peas1 cup green onion, sliced1 lb small shrimp, cookedDIRECTIONS: Cook pasta according to directions – but do not add salt to water. Drain and cool. In large bowl, stir together yogurt, mustard, and herb seasoning. Add pasta, celery, and green onion, and mix well. Chill for at least 2 hours. Just before serving, carefully stir in shrimp. Serves 16 (Serving size: 1 cup)Nutritional information: 140 calories; 1g fat; less than 1g...

They have just closed their eyes.They are exhausted after their shift the night before.They slowly drifts off to sleep.Suddenly, their eyes are forced open by shining lights. their ears are pierced by the shrill of the alarm. they rub their eyes and listen to the loud voice conveying vital information over the PA. Not missing a beat, they quickly makes their way toward their gear.In less than 90 seconds from the moment they first heard the alarm, they are in their seat. Flashing orange lights and shrieking sirens fill the bay. They can almost hear their heart thumping. Their training sets in. They prepare their body and their mind for whatever the call will require of them.They are a...

Try this hearty stew with a green salad and whole wheat dinner roll for a well-rounded meal. For a twist, use plantains or corn instead of potatoes or add more vegetables to taste.   INGREDIENTS: 1 lb. turkey breast, cut into cubes 2 Tbsp whole wheat flour ¼ tsp salt (optional) ¼ tsp pepper ¼ tsp cumin 1½ Tbsp olive oil 2 cloves garlic, minced 2 medium onions, sliced 2 stalks celery, sliced 1 medium red or green bell pepper, sliced 1 medium tomato, finely minced 5 cups turkey broth, fat removed 5 small potatoes, peeled and cubed 12 small...

This lively pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold. INGREDIENTS: 2 cups small yellow onions, cut in eighths2 cups chopped, peeled, fresh, ripe tomatoes (about 1 lb)2 cups thinly sliced yellow and green squash (about 1 lb)1½ cups fresh chopped bell peppers (about 1/2 lb)2/3 cup water2 Tbsp minced fresh parsley1 clove garlic, minced1/2 tsp chili powder1/4 tsp saltblack pepper to taste1 can (6 oz) tomato paste1 lb uncooked spaghetti½ cup grated parmesan cheese DIRECTIONS: Combine first 10 ingredients in large saucepan; cook for 10 minutes and then stir in tomato...

Wine, lemons, and mushrooms flavor this chicken recipe the lower-salt and lower-fat way. INGREDIENTS: 1/8 tsp  black pepper¼ tsp salt¼ cup flour4 chicken breasts, boned, skinless (5 ounces each)1 Tbsp olive oil½ cup Marsala wine½ cup chicken stock (skim fat from top)Juice from ½ fresh lemon½ cup sliced mushrooms1 Tbsp fresh parsley, chopped  DIRECTIONS: Mix together pepper, salt, and flour. Coat chicken with seasoned flour. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside. To the skillet, add wine and stir until the wine is heated. Add...