Instructions: Meatless meal : make extra stew and use the leftover later in the week to make a soup, with chicken or tempeh.

1. In a large nonstick skillet, heat oil over medium heat. Add onion and cook 5 minutes.

2. Increase heat to medium-high; add cauliflower florets (1 small head) and carrot s. Cook 10 minutes until vegetables are lightly browned, stirring occasionally.

3. Add (peeled) ginger, garlic, curry powder, cumin, salt and cayenne pepper; cook 1 minute, stirring.

4. Add 2 (15-ounce) cans rinsed and drained garbanzo beans, 1 (14 1/2-ounce) can stewed tomatoes and juice, raisins and water. Heat to boiling over high heat. Reduce heat to low; cover and simmer 15 to 20 minutes or until vegetables are tender and sauce thickens. Stir in chopped cilantro. (From Good Housekeeping magazine.)

Complete the meal: serve with rice, warmed pita. Serve pears and cookies for dessert. Each 708 cals, 8g fat (10%) not counting the cookies.

NOTES : PLAN AHEAD: Save half the stew and any leftover rice. Later in the week make Savory Chicken Vegetable Soup. Combine the leftover stew with 3 cups reduced-sodium chicken broth and 2 (5-ounce) cans drained chicken breast (or grill a breast-fillet on the Foreman, dice and add to the soup). Salt and pepper to taste and heat. Add leftover rice. Serve with crackers and a green salad. For dessert, vanilla yogurt (frozen?) topped with convenience caramel sauce is perfect. -Atlanta cookbook author and registered dietitian Susan Nicholson

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