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No one will not taste a difference in this lower fat version!

Servings: 8

• 1 - 15 ounce can pumpkin (about 2 cups)
• 1 - 14 ounce can fat-free sweetened condensed milk (not evaporated milk)
• 4 egg whites
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon salt
• 1 - 9 inch unbaked pie crust

Preheat oven to 425°. Whisk pumpkin, milk, egg whites, spices and salt in medium bowl until smooth. Pour into crust.

Bake 15 minutes. Reduce oven temperature to 350° and continue baking 35 to 40 minutes or until knife inserted 1 inch from crust comes out clean. Cool. Garnish with fat free thawed frozen whipped topping if desired. Refrigerate leftovers.

Per Serving (excluding unknown items): 268 Calories; 6g Fat (21.1% calories from fat); 2g Saturated Fat; 8g Protein; 45g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 360mg Sodium. Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1 Fat; 1 1/2 Other Carbohydrates.

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A simple fresh salad that will impress friends or family.

Servings: 2

• 4 large plum tomatoes, cored, cut into 3/4-inch pieces
• 1/3 cup black brine cured olives, pitted, halved
• 1/3 cup very thinly sliced sweet red onion
• 2 teaspoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 large bunch spinach or arugula, stems trimmed, cut into bite size pieces

Combine tomatoes, black olives and onion in medium bowl. Add olive oil and balsamic vinegar; toss to blend well. Season salad to taste with salt and pepper. Mix in arugula and serve.

Per Serving: 101 Calories; 7g Fat (59.8% calories from fat); 2g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 213mg Sodium. Exchanges: 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

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You can find dried chipotle chilis in your Mexican food section of your grocery.

Makes about 1 3/4 cups
Serves 7 - ¼ cup servings

• 2 pounds red bell peppers (about 5)
• 2 cups cider vinegar
• 3/4 cup granulated sugar
• 2 teaspoons yellow mustard seeds
• 2 teaspoons salt
• 2 dried chipotle chiles, halved, seeded

Trim and finely chop bell peppers. Place in a large, heavy saucepan with vinegar, sugar, mustard seeds, salt and chipotle chiles.

Bring to a boil; reduce heat to a bubbling simmer and cook about one hour, stirring occasionally. As mixture boils down, stir frequently during the last 10 minutes to prevent scorching. Do not let it boil completely dry. Remove chipotle chiles and ladle relish into a sterilized jar. Cover tightly and keep refrigerated. Chutney is best left to mellow for one week, but will keep for a month in the refrigerator. Serve with grilled chicken or lean roast pork tenderloin.

Per Serving: 131 Calories
1g Fat (3.3% calories from fat), trace Saturated Fat
1g Protein
34g Carbohydrate
2g Dietary Fiber
0mg Cholesterol
613mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 1 1/2 Other Carbohydrates.

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Spicy Asian style salad that is a full meal.

Servings: 4

• 2 teaspoons canola oil
• 1 teaspoon toasted sesame oil
• 3 cloves garlic, minced
• 2 tablespoons grated fresh ginger
• 1/3 cup rice vinegar
• 2 tablespoons reduced-sodium soy sauce
• 4 skinless, boneless chicken breast halves (12 ounces total)
• 1 fresh jalapeno pepper, seeded and chopped
• 1/2 teaspoon sugar
• 1 medium carrot, cut into matchstick strips
• 1 cup peeled jicama, cut in matchstick strips
• 4 - 8 lettuce leaves (enough to line four salad plates)
• 1 medium hothouse cucumber (about 14 inches long), quartered lengthwise and cut into 1/4 inch slices (or 2 regular medium cucumbers)
• 1-1/3 cup Enoki mushrooms
• 2 green onions, sliced
• 2 tablespoons chopped unsalted cocktail peanuts

In a small saucepan heat cooking oil and sesame oil over medium-high heat for 1 minute. Cook and stir garlic and ginger in hot oil for 15 seconds. Remove saucepan from heat; stir in the vinegar, soy sauce, and 3 tablespoons water. Cool completely.

Rinse chicken; pat dry. Place in a plastic bag set in a shallow dish. Pour half of the soy mixture over the chicken; reserve remaining soy mixture. Close bag. Marinate in the refrigerator for 4 to 24 hours.

For dressing, in a small bowl stir together reserved soy mixture, 2 tablespoons water, the jalapeno pepper, and sugar. Cover and chill for 4 to 24 hours.

Drain chicken, discarding marinade. Grill chicken on the lightly greased rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is tender and no longer pink, turning once. Cut chicken into bite-size strips. Combine the carrot and jicama. To serve, line 4 salad plates with the lettuce. Top with carrot mixture, cucumbers, chicken, mushrooms, green onions, and peanuts. Stir dressing; drizzle 1 tablespoon dressing over each serving. Makes 4 servings.

Per Serving: 217 Calories; 7g Fat (28.7% calories from fat); 1g Saturated Fat; 24g Protein; 16g Carbohydrate; 5g Dietary Fiber; 49mg Cholesterol; 370mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

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Serve with crusty whole wheat rolls.

Servings: 4

• 3 chicken breasts, deboned, cooked, diced
• 2 stalks celery, diced
• 1 onion, diced
• 4 cups fat-free chicken broth or defatted chicken stock
• 1 - 16 ounce can tomatoes, undrained
• 1 carrot, peeled and diced
• 1/3 cup green peppers, diced
• 1/3 cup long grain rice, uncooked
• 1 cup frozen okra
• 2 tablespoons parsley, chopped
• 1 bay leaf
• 1 dash Worcestershire sauce
• Fresh ground black pepper and salt to taste

In a large soup pot, add all ingredients. Bring to a boil. Reduce heat and simmer until all vegetables and rice are tender.

Remove bay leaf and serve warm.

Per Serving: 227 Calories; 2g Fat (5.2% calories from fat); trace Saturated Fat; 35g Protein; 27g Carbohydrate; 4g Dietary Fiber; 51mg Cholesterol; 753mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 1/2 Vegetable.

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A very pretty presentation for the holidays.

Servings: 16 Appetizers

• 2 pints cherry tomatoes
• 1/2 pound cooked shrimp - peeled and deveined
• 1 - 8 ounce package light cream cheese, softened
• 1/4 cup light mayonnaise
• 1/4 cup shredded Parmesan cheese
• 2 teaspoons prepared horseradish
• 1 teaspoon lemon juice
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley

Cut the top off each cherry tomato, and scoop out the pulp. Place the tomatoes upside down on paper towels to drain excess juices.

In a food processor, mix the shrimp, cream cheese, mayonnaise, Parmesan cheese, horseradish, and lemon juice. Season with salt and pepper. Blend until smooth.

With a pastry bag, pipe the shrimp mixture into the cherry tomatoes or carefully spoon filling into. Garnish with parsley, and refrigerate until serving.

To serve, line tray with parsley and nest the tomatoes among the foliage. This keeps them from rolling around on the tray.

Per Serving: 69 Calories; 4g Fat (49.3% calories from fat); 2g Saturated Fat; 5g Protein; 4g Carbohydrate; trace Dietary Fiber; 38mg Cholesterol; 156mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

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Wonderful served with grilled pork loin.

Servings: 4

• 2 cups coarsely grated carrot
• 1 1/2 cups coarsely grated apple
• 6 tablespoons raisins
• 1/2 cup low-fat yogurt
• 1 teaspoon sugar (or honey)
• 2 - 4 teaspoon lemon juice (depending sweetness desired)
• Dash of salt

Mix all ingredients together and serve immediately. Color turns after one hour.

Per Serving: 111 Calories; 1g Fat (5.8% calories from fat); trace Saturated Fat; 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 45mg Sodium. Exchanges: 1 Vegetable; 1 Fruit; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

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Serve as a condiment with your favorite Mexican meal.

Servings: 4
Yield: 2 Cups

• 1 1/4 cups frozen corn kernels, thawed
• 1/4 cup chopped red onion
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped fresh cilantro
• 1 1/2 tablespoons fresh lime juice
• 2 teaspoons chopped seeded jalapeño chili

Combine all ingredients in bowl. Season with salt and pepper. (Can be made 4 hours ahead. Cover and chill.)

Per Serving: 53 Calories; trace Fat (6.3% calories from fat); trace Saturated Fat; 2g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable; 0 Fruit; 0 Fat.

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Serve with low fat crackers and apple wedges.

Servings: 32

• 1 1/2 cups cooked turkey, finely chopped
• 1/4 cup walnuts, chopped
• 1/4 cup dry onion soup mix
• 1/2 teaspoon garlic powder
• 1/2 teaspoon tarragon
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon thyme
• 8 ounces low-fat cream cheese
• 1/4 cup light mayonnaise
• 1/3 cup fresh parsley, chopped
• Dash Tabasco or Cholula sauce

Use a food processor if available.

Blend turkey with nuts and seasonings. Add cream cheese and remaining ingredients. Combine mixture with help of a spatula. Place on waxed paper and refrigerate 1-2 hours. When firm, shape into a ball and roll in more chopped parsley and nuts if desired. Serve with crackers and apple wedges.

Per Serving (excluding unknown items): 34 Calories; 1g Fat (37.9% calories from fat); trace Saturated Fat; 3g Protein; 2g Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 219mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

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A perfect start to any grilled meal.

Serves: 8 as an appetizer

• 3 tablespoons honey
• 1 tablespoon minced canned chipotle chiles in adobo
• 2 garlic cloves, minced
• 1/2 teaspoon kosher salt
• 1 pound large shrimp, shelled and deveined
• 2 tablespoons minced fresh cilantro

In a large bowl, combine the honey, chile pepper, garlic and salt. Add the shrimp and toss to coat. Cover and marinate at room temperature for 20 minutes or in the refrigerator for 1 hour. Remove from the marinade and discard.

Thread the shrimp through the tail and head (2 or 3 per skewer) onto small metal skewers or soaked wooden skewers.

Grill over Direct High heat for 2 to 4 minutes, turning once halfway through grilling time. Arrange skewers on a serving dish and sprinkle with the cilantro.

Per Serving: 87 Calories; 1g Fat (10.4% calories from fat); trace Saturated Fat; 12g Protein; 8g Carbohydrate; trace Dietary Fiber; 86mg Cholesterol; 209mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1/2 Other Carbohydrates.

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Serve with baked chips.

Servings: 2

• 1 (7 1/2 ounce) can red salmon, drained and deboned
• 2 tablespoons fat-free mayonnaise
• 1 teaspoon Cholula sauce (or less, if you like)
• 1 tablespoon lemon juice
• 1 tablespoon capers, well drained
• 2 tablespoons fresh chives, chopped
• 3 leaves lettuce
• 6 slices pumpernickel bread

In a mixing bowl, combine the salmon, mayo, hot sauce, lemon juice, capers and chives. Have ready 3 slices of pumpernickel bread; place 1/3 of the salmon mixture on each slice of bread. Top each with a lettuce leaf, then remaining slice of bread.

Per Serving: 270 Calories; 6g Fat (21.1% calories from fat); 1g Saturated Fat; 20g Protein; 33g Carbohydrate; 4g Dietary Fiber; 39mg Cholesterol; 1017mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

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Add some crusty, warm bread and you have a meal.

Servings: 4

• 1/2 cup red onion, sliced very thin
• 3 1/2 ounce low fat feta cheese, cubed
• 2 medium tomatoes, cut in wedges
• 2 small cucumbers, sliced
• 1 large red bell pepper, cut in chunks
• 1/4 cup, pitted Greek olives
• 1 large head romaine lettuce, washed and cut
crosswise in 1/2" strips
• 2 tablespoons chopped Italian parsley

• fresh course ground black pepper
• fat free Caesar dressing

Toss ingredients together and serve with course ground black pepper and fat free Caesar dressing.

Per Serving:116 Calories
5g Fat (33.2% calories from fat)
5g Protein
16g Carbohydrate
6g Dietary Fiber
0mg Cholesterol
262mg Sodium

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A great side salad to serve with any Asian inspired meal.

Servings: 6

• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons oriental sesame oil
• 2 tablespoons honey
• 12 cups broccoli florets (from 2 large bunches)
• 2 tablespoons sesame seeds, toasted

Whisk soy sauce, vinegar, oil and honey in large bowl until blended. Season to taste with salt and pepper.

Steam broccoli florets just until crisp-tender, about 5 minutes. Cool. Stir sesame seeds in heavy large skillet over medium heat until golden, about 5 minutes. Transfer to small bowl and let cool.

Mix broccoli and half of sesame seeds into dressing. Let marinate at room temperature at least 30 minutes or up to 2 hours, tossing occasionally. Transfer broccoli to serving platter. Pour dressing over. Sprinkle with remaining sesame seeds.

Per Serving : 125 Calories; 6g Fat (42.1% calories from fat); 5g Protein; 15g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 242mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

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Great served with your favorite deli sandwich.

Servings: 4

• 3 pounds tomatoes (about 6), cored and cut into chunks
• 1 cup plain low fat yogurt
• 1 teaspoon curry powder
• 1 cup packed fresh basil leaves, chopped fine

In a food processor or blender purée the tomatoes in batches, force the purée through a fine sieve set over a bowl, and whisk in the yogurt, the curry powder, the basil, and salt and pepper to taste. Chill the soup, covered, until it is cold. (The soup may be made 1 day in advance and kept covered and chilled).

Per Serving: 107 Calories; 2g Fat (15.4% calories from fat); 1g Saturated Fat; 6g Protein; 19g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 71mg Sodium. Exchanges: 0 Grain(Starch); 3 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

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An old favorite without all the fat.

Servings: 4

• 1/2 teaspoon salt
• 1/2 teaspoon sugar
• 1/2 teaspoon fresh cracked black pepper
• 2 tablespoons garlic wine vinegar
• 1 cup fat-free sour cream
• 1/4 cup finely sliced sweet red onion
• 4 to 5 cucumbers of medium size (English work well)

Dissolve salt, sugar and pepper in wine vinegar. Stir sour cream until smooth. Peel cucumbers and onion and slice very thin. Combine with dressing and allow to stand in refrigerator for at least 2 hours before serving.

Adjust seasoning to taste.

Per Serving: 74 Calories
trace Fat (4.6% calories from fat)
6g Protein
14g Carbohydrate
2g Dietary Fiber
6mg Cholesterol
315mg Sodium

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A tasty creamy dressing for sandwiches and wraps.

Makes 8 servings

• 1 cup stone ground mustard
• 1/3 cup fresh squeezed lime juice
• 2 tablespoons cilantro, very finely chopped
• 1 teaspoon ground cumin

Put all ingredients in a mixing bowl and mix together completely. Chill for 1 to 2 hours before serving.

Per Serving: 47 Calories; trace Fat (11.7% calories from fat); trace Saturated Fat; trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 421mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

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Crushed fresh mint leaves may be added for a twist.

Servings: 6

• 3 cups pineapple juice
• 3 lemons, juiced
• 1 cup white sugar or use Splenda*
• 1/2 cup honey

• 6 slices lemon
• 1 (2 liter) bottle carbonated water
• Fresh mint leaves (optional)

To make the pineapple lemon syrup: In a large saucepan over medium heat, combine pineapple juice, lemon juice, sugar and honey. Bring to a boil, and cook for 1 minute.

Allow to cool, then refrigerate overnight.

Fill 6 glasses with ice. Place a slice of lemon in each glass. Pour in 2 fluid ounces one apple lemon syrup. Fill glasses to the top with carbonated water; stir.

(With Sugar) Per Serving: 319 Calories; trace Fat (0.5% calories from fat); trace Saturated Fat; 1g Protein; 83g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 0 Vegetable; 1 1/2 Fruit; 4 Other Carbohydrates.

*(With Splenda) Per Serving: 190 Calories; trace Fat (0.8% calories from fat); trace Saturated Fat; 1g Protein; 50g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 0 Vegetable; 1 1/2 Fruit; 1 1/2 Other Carbohydrates.

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Serve with baked tortilla chips and a green salad.

Serves: 12

• 1 pound black beans, soaked, cooked, and drained
• 1 pound boneless skinless chicken breasts, cut in bite size pieces
• 1/2 teaspoon cumin powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 2 large onions, diced
• 2 - 14.5 ounce cans diced canned tomatoes (use juice from one can only - drain other)
• 2 cups frozen yellow corn kernals
• 2 - 14 ounce cans fat-free chicken broth
• 2 tablespoons cumin
• 2 tablespoons garlic powder
• 1 - 2 teaspoons fresh ground black pepper

Sprinkle chicken pieces with 1/2 tsp cumin, 1/2 tsp garlic powder, and 1/4 tsp black pepper. Cook on medium high heat in a cooking oil sprayed non stick skillet, until chicken is cooked through and lightly browned, or about 5-7 minutes.

Combine all ingredients and cooked chicken in crockpot.

Stir well, and taste to make sure spices are how you like them. Cook on high heat one hour, then on low for 3 to 4 hours. Add a jalapeno if you like it hot!

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Serve with warm crusty rolls.

Serves: 10
• 3 tablespoons olive oil
• 2 cups chopped onion
• 1/2 cup chopped celery
• 2 cloves garlic, crushed
• 2 cups diced peeled sweet potatoes
• 2 teaspoons paprika
• 1 teaspoon ground turmeric
• 1 teaspoon dried basil
• 1/2 teaspoon salt (or to taste) • 1 pinch ground cinnamon
• 1 pinch cayenne pepper
• 1 bay leaf
• 3 cups low sodium chicken broth
• 1 tablespoon tamari
• 1 cup chopped fresh tomato
• 1 1/2 cups cooked garbanzo beans
• 3/4 cup chopped green bell pepper

Heat olive oil in a stock pot over medium-high heat. Saute onion, garlic, celery and sweet potatoes for about 5 minutes, or until onion is soft. Season with paprika, turmeric, basil, salt, cinnamon, cayenne, and bay leaf. Stir to blend, then stir in chicken stock and tamari. Cover, and simmer over low heat for 15 minutes.

Add tomatoes, garbanzo beans and green pepper to the soup, and simmer for another 10 minutes, or until all of the vegetables are tender. Adjust salt and pepper to taste.

Per Serving: 212 Calories; 6g Fat (25.3% calories from fat); 1g Saturated Fat; 11g Protein; 31g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 382mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat.

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Serve with a green salad and crusty rolls.

Servings: 6

• 2 teaspoons olive oil
• 1 onion, chopped
• 1 teaspoon salt
• Ground black pepper to taste
• 1/2 teaspoon dried basil
• 4 teaspoons brown sugar
• 5 tomatoes, sliced
• 2 cups white bread cubes
• 1/2 cup grated Parmesan / Romano cheese blend

Preheat oven to 375 degrees F.

Saute oil and onion in a medium nonstick saucepan until onion is transparent. Place salt, pepper, basil, brown sugar and tomatoes into the saucepan, stir. Stir in bread until all of the ingredients are well seasoned.

Pour the tomato bread mixture into a greased 9 x 13 inch casserole. Bake for 30 to 35 minutes. Enjoy. Top with grated cheese.

Per Serving: 120 Calories; 4g Fat (32.1% calories from fat); 2g Saturated Fat; 5g Protein; 16g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 576mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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Serve with fat free frozen vanilla yogurt. This is a real treat!

Servings: 8

• 1 Recipe for Low Fat Pastry - Single Crust
• 6 cups fresh sweet strawberries, sliced
• 1 cup water
• 1/4 cup sugar
• 2 tablespoons cornstarch
• red food coloring (optional)

Prepare pastry for single crust pie and following baking directions.

Place one cup of the strawberries and the water in a food processor or blender. Cover and process until smooth. Remove and place mixture in a small saucepan. Bring to a boil. Reduce heat and simmer for 2 minutes.

In a slightly larger saucepan, combine cornstarch and sugar. Add water-berry mixture. Cook and stir over medium heat until bubbly. Cook and stir for 2 more minutes. Remove from heat and stir in enough food coloring (usually a few drops will do) to tint a rich red color if desired. Cool to room temperature.

Fold remaining strawberries into cooled mixture and pour into prepared pastry shell. Cover and chill for three to four hours. If desire, top with thawed fat free whipped topping just before serving.

Per Serving (including crust): 179 Calories
6g Fat (1g Saturated Fat)
3g Protein
30g Carbohydrate
3g Dietary Fiber
0mg Cholesterol
73mg Sodium
Exchanges:1/2 Starch; ½ Fruit; 1 Fat

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A wonderful dressing for fruit salad.

Servings: 8

• 1/2 cup plain yogurt
• 1/4 cup fresh lime juice
• 1/4 cup honey
• 1 teaspoon grated lime zest
• 2 cups diced peeled cantaloupe
• 2 cups diced peeled honeydew melon
• 2 cups seedless green grapes
• 2 cups diced peeled cored pineapple
• 1 cup diced peeled mango*
• 1 1/2 cups halved hulled strawberries

Drain yogurt in cheesecloth, covered, in refrigerator for at least two hours to remove excess fluid. This will make a creamier dressing.

Whisk first drained yogurt, lime juice, honey and lime zest in small bowl to mix and set aside. Combine diced fruits in large bowl. Do not combine with dressing yet. Chill covered dressing and fruit separately until ready to serve, up to 6 hours.

Pour dressing over fruit and toss. Let stand 15 minutes to blend flavors.

*May use either bananas or papaya instead of bananas. All most any fruit tastes good with this dressing - use what you have or what you like - blueberries and bananas make a nice combination.

Per Serving: 151 Calories; 1g Fat (4.6% calories from fat); trace Saturated Fat; 2g Protein; 38g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 24mg Sodium. Exchanges: 2 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.

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Great on lean roast beef and more . . .

Servings: Makes 1/2 cup
(eight 1-tablespoon servings)

• 1/4 cup plain nonfat yogurt
• 2 tablespoons fat-free mayonnaise dressing or salad dressing
• 2 tablespoons finely chopped green onion (optional)
• 1 1/2 teaspoons prepared horseradish
• 1 teaspoon snipped parsley

Stir together yogurt, mayonnaise dressing or salad dressing, green onion, horseradish, and snipped parsley. Makes 1/2 cup (eight 1-tablespoon servings).

Prepare sauce; cover and chill up to 2 days.

Another rendition of this sauce can be made by substituting low fat or fat free sour cream instead of mayonnaise and yogurt.

Per Serving: 9 Calories
Trace Fat
1g Protein
1g Carbohydrate
1g Fiber
1mg Cholesterol
39mg Sodium

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Great to have around the Holidays.

Servings: 24

• 5 quarts popped popcorn, unsalted
• 2 cups sugar
• 1 1/2 cups water
• 1/2 cup light corn syrup
• 1 teaspoon vinegar
• 1/2 teaspoon salt
• 1 teaspoon almond extract
• 1 cup red glacé cherries, cut in quarters
• 1/2 cup toasted blanched whole almonds

Keep popcorn warm in a 300 degree F. oven.

In a heavy medium-sized saucepan, combine sugar, water, corn syrup, vinegar and salt. Bring to a boil; clip candy thermometer to pan. Cook syrup to 250 degrees (hard ball stage).

Stir in almond extract. Scatter cherries and almonds over the popcorn. Slowly pour syrup over all; toss lightly to coat evenly.

Spread popcorn on buttered cookie sheet. Cool. Separate into clusters with a fork.

Per Serving: 130 Calories; 2g Fat (12.0% calories from fat); trace Saturated Fat; 1g Protein; 28g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 54mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates.

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This refreshing dish can be prepared and chilled two hours before serving.

Servings: 6

• 2 English hothouse cucumbers, unpeeled, very thinly sliced
• 1 to 2 teaspoon coarse kosher salt or to taste *
• 1/2 cup rice wine vinegar
• 1/4 cup finely chopped fresh dill
• 3 tablespoons sugar
• 1/2 teaspoon freshly ground black pepper

Place cucumber slices in colander. Sprinkle with salt; toss to coat. Let stand 15 minutes, stirring occasionally.

Meanwhile, for dressing, stir vinegar, dill, sugar, and pepper in large bowl until sugar is dissolved.

Drain cucumbers well; pat dry. Add cucumbers to dressing and stir to blend. Refrigerate at least 15 minutes and up to 2 hours; serve cold.

* Note that kosher salt is not as salty as table salt, so if using table salt, do so sparingly.

Per Serving: 40 Calories; trace Fat (2.7% calories from fat); trace Saturated Fat; 1g Protein; 10g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 316mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

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Cool and refreshing summer drink.

Servings: 6

• 1-1/2 cups quartered fresh strawberries
• 1 cup fresh or bottled lime juice
• 4 cups water
• 1-1/2 cups sugar or Splenda® or other sugar substitute*
• 6 small whole strawberries or lime wedges (optional)

Blend strawberries and lime juice in blender or food processor until smooth. Combine strawberry mixture, water and sugar substitute in pitcher.

Pour over ice cubes in tall glasses; garnish each with strawberry or lime wedge, if desired.

Per Serving (With Sugar): 219 Calories; trace Fat (0.8% calories from fat); trace Saturated Fat; trace Protein; 57g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1/2 Fruit; 3 1/2 Other Carbohydrates.

Per Serving (With Sugar Substitute): 122 Calories; trace Fat (1.5% calories from fat); trace Saturated Fat; trace Protein; 29g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 97mg Sodium. Exchanges: 1/2 Fruit; 1 1/2 Other Carbohydrates.

COOKS NOTE: Amount of sugar or sweetner needed may vary due to the sweetness of the strawberries. Start with a smaller amount and sweeten to taste.

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Great with a scoop of fat-free frozen yogurt!

Servings: 8

• 1/4 cup butter
• 1/2 cup sugar

• 1 cup sifted all-purpose flour
• 1/4 teaspoon salt
• 2 teaspoons baking powder
• 1/2 cup skim milk

• 1 1/2 cup frozen blackberries
• 1/2 cup sugar
• 1 cup skim milk

Preheat oven to 375°F. Spray 10 x 5 x 3 or 2 quart casserole dish with cooking spray.

Cream together butter and 1/2 cup sugar until light and fluffy. Sift together flour, salt and baking powder.

Add flour mixture to creamed butter and sugar mixture alternately with 1/2 cup milk. Beat until smooth. Pour into prepared pan. Spoon berries over batter. Sprinkle 1/2 cup sugar over berries. Pour 1 cup milk over top. Bake 45 to 50 minutes. Batter will rise to top and create a custard within.

Note: Raspberries, blueberries or sliced peaches (canned - #2 can or fresh) or canned tart cherries may be used. Sugar that is sprinkled on top may be lowered to 1/4 cup depending on sweetness of fruit (like canned peaches). If using canned fruit, drain before using.

Per Serving: 184 Calories
5g Fat
2g Protein
34g Carbohydrate
2g Dietary Fiber
13mg Cholesterol
211mg Sodium

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Serve with fresh fruit for a delicious quick lunch.

Servings: 6

• 2 tablespoons lime juice
• 1/2 cup fat-free mayonnaise
• 1 tablespoon soy sauce, low sodium
• 1 tablespoon sugar
• 3 cups cabbage, shredded
• 1 medium carrot, shredded
• 3 each green onions, thinly sliced
• 2 tablespoons fresh cilantro, chopped
• 1 - 6 ounce can water-packed tuna, drained and flaked (White Albacore is best!)
• 1 medium red bell pepper, cut in thin strips
• 6 fat-free flour tortillas
• 18 large spinach leaves, whole, washed and patted dry

In a small bowl, whisk together lime juice, 2 tablespoons of the mayonnaise, soy sauce and sugar.

Add cabbage, carrot, green onion, cilantro and tuna to soy sauce mixture and toss. Cut bell pepper into 24 thin strips.

For each wrap, spread tortilla with 1 tablespoon of the remaining mayonnaise. Top evenly with 1/2 cup of the tuna mixture. Cover with 2 or 3 spinach leaves and 4 bell pepper strips. Roll up tortilla tightly and cut diagonally in half. Serve with your favorite fresh fruit.

Per Serving: 110 Calories
trace Fat (2.2% calories from fat)
4g Protein
25g Carbohydrate
8g Dietary Fiber
0mg Cholesterol
547mg Sodium
Exchanges: 1/2 Grain (Starch); 1 1/2 Vegetable; 0 Fruit; 1/2 Other Carbohydrates.

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Serve with pickle spears.

Servings: 4

• 2 tablespoons fat-free cream cheese, softened
• 1 tablespoon fat-free mayonnaise
• 1 tablespoon brown spicy mustard
• 1/8 teaspoon ground black pepper
• 1/4 cup chopped bottled roasted red bell peppers
• 2 tablespoon chopped green onions (including tops)
• 8 - 1 ounce slices of pumpernickel bread
• 3/4 pound thinly sliced smoked turkey breast
• 1/4 cup alfalfa sprouts
• 4 leaves of green leaf lettuce

Combine first four ingredients and stir until smooth. Stir in red bell peppers and green onions.

Spread 1 slide of each bread slice evenly woth cream cheese mixture. Top 4 bread slices evenly with turkey, sprouts and lettuce. Top with remaining bread slices. Cut in half and serve with pickle spears.

Per Serving: 307 Calories; 3g Fat (9.0% calories from fat); trace Saturated Fat; 28g Protein; 45g Carbohydrate; 12g Dietary Fiber; 40mg Cholesterol; 1307mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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Serve this hearty vegetable and meat salad with a warm crusty bread.

Servings: 8

• 1 1/2 pounds baby carrots, peeled, cut lengthwise in half
• 1 1/2 pounds small red-skinned potatoes, each cut into 8 wedges
• 1 1/2 pounds fresh asparagus, trimmed, cut into 2-inch pieces
• 6 ounces sugar snap peas, trimmed
• 18 ounces 97% fat free fully cooked deli smoked ham, cut into 1/4-inch-thick and in 2-inch-long by 1/2-inch-wide strips
• 1 - 6 ounce package fresh baby spinach

Vinaigrette:
• 1/2 cup chopped shallots
• 6 tablespoons seasoned rice vinegar*
• 1 1/2 teaspoons Dijon mustard
• 1 1/2 tablespoons olive oil

To make vinaigrette: Whisk shallots, rice vinegar and Dijon mustard in small bowl to blend. Gradually whisk in oil. Season dressing to taste with salt and pepper. Makes 3/4 cup.

For salad: Cook potatoes and carrots in large pot of boiling salted water until almost tender, about 7 minutes. Add asparagus and peas; cook until vegetables are just tender, about 3 minutes longer. (Do not overcook!) Drain. Rinse with cold water; drain. Transfer to large bowl. (Can be prepared 1 day ahead. Cover; chill.)

Add ham to vegetables. Add vinaigrette to salad and toss to coat. Season to taste with salt and pepper.

Line individual salad bowls with spinach leaves. Top with salad and serve.

Per Serving: 236 Calories; 6g Fat (23.8% calories from fat); 1g Saturated Fat; 17g Protein; 29g Carbohydrate; 5g Dietary Fiber; 30mg Cholesterol; 978mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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Nice and crunchy without deep frying.

Makes 12 appetizer servings

• 1/2 pound lean ground pork tenderloin
• 1 cup finely shredded cabbage
• 1/4 cup finely shredded carrot
• 2 green onions, thinly sliced
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon sesame oil
• 1/2 tablespoon oyster sauce
• 2 teaspoons grated fresh ginger root
• 1 1/2 teaspoons minced garlic
• 1 teaspoon chili sauce
• 1 tablespoon cornstarch
• 1 tablespoon water
• 12 - 7 inch square spring roll wrappers
• 4 teaspoons vegetable oil

Preheat oven to 425 degrees F.

Place pork in a medium saucepan. Cook over medium high heat until evenly brown. Remove from heat and drain.

In a medium bowl, mix together pork, cabbage, carrot, green onions, cilantro, sesame oil, oyster sauce, ginger, garlic and chili sauce.

Mix cornstarch and water in a small bowl.

Place approximately 1 tablespoon of the pork mixture in the center of spring roll wrappers. Roll wrappers around the mixture, folding edges inward to close. Moisten fingers in the cornstarch and water mixture, and brush wrapper seams to seal.

Arrange spring rolls in a single layer on a oil sprayed baking sheet. Brush lightly with vegetable oil. Bake in the preheated oven 20 minutes, until hot and lightly browned. For fully browned egg rolls, turn after 10 minutes.

Per Serving (excluding unknown items): 139 Calories; 3g Fat (18.9% calories from fat); 1g Saturated Fat; 7g Protein; 20g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 196mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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You won't be able to wait to have leftover turkey.

Servings: 4

• 1/2 red onion, sliced very thin
• 1/3 cup fat-free mayonnaise
• 1 1/2 teaspoons chipped chipotle peppers, in adobo, include some sauce
• 4 - 8 inch low fat flour tortillas
• 1/2 pound shredded or sliced roast turkey or chicken
• 3/4 cup shredded romaine lettuce

Blend chipotles and mayonnaise in blender until smooth.

Warm tortillas between plastic wrap in microwave for 30 to 40 seconds on high.

Spread 1 tablespoon chile mayonnaise mixture on each warm tortilla. Place one fourth of the turkey, onion and lettuce across the middle of each tortilla, season with salt and pepper to taste and roll up.

If you prefer cilantro to chipotle peppers, you can substitute 1 1/2 tablespoons of chopped fresh cilantro for the pepper.

Per Serving: 333 Calories
6g Fat (16.5% calories from fat)
20g Protein
50g Carbohydrate
3g Dietary Fiber
23mg Cholesterol
1686mg Sodium

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Easy to prepare and a great way to use up leftover turkey.

Servings: 6

• 1/2 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped celery
• 1 - 10 3/4 ounce can low fat condensed
cream of chicken soup
• 1 1/2 cups skim milk
• 3 cups cubed cooked turkey breast
• 1 - 10 ounce package frozen corn
• 1 teaspoon dried basil leaves
• 1/2 teaspoon dried thyme leaves
• 1/4 teaspoon freshly ground pepper

Spray large nonstick saucepan with cooking oil spray. Heat until hot. Add celery, onion, green and red bell peppers. Cook over medium heat until tender. Add remaining ingredient. Cook over medium heat until chowder is hot.

Per Serving: 306 Calories
2g Fat (5.7% calories from fat)
49g Protein
23g Carbohydrate
3g Dietary Fiber
112mg Cholesterol
150mg Sodium

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You may use Parmesan, Romano or Asiago cheese if desired.

Makes 2 cups (32 servings)

• 1 cup light mayonnaise
• 1/2 cup thinly sliced green onions
• 1/3 cup grated Romano, Parmesan or Asiago cheese
• 1/4 cup sliced mushrooms
• 1/4 cup sun-dried tomato bits (cut in small pieces if not purchased that way)
• 1 - 8 ounce container low-fat sour cream
• 1 tablespoon grated Romano, Parmesan or Asiago cheese

Preheat oven to 350 degrees.

Combine first 6 ingredients in a bowl; spoon into a 1-quart casserole. Sprinkle with 1 tablespoon cheese. Bake at 350 degrees for 30 minutes or until bubbly. Serve with toasted bread for sandwiches, crackers or crostini.

Nutritional Information: The recipe was kitchen tested with Asiago Cheese and Hellman's Just 2 Good Mayonnaise. Per Serving: 28 Calories; 2g Fat (56.1% calories from fat); trace Saturated Fat; 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 93mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 0 Vegetable; 4 1/2 Fat; 2 Other Carbohydrates.

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A new and different take on grilled roasted salads!

Servings: 6

• 3 tablespoons fresh lemon juice
• 2 tablespoons minced shallot
• 1 tablespoon plus 2 teaspoons chopped fresh marjoram*
• 1 teaspoon finely grated lemon peel
• 1/4 cup extra-virgin olive oil
• 1/2 pound small new potatoes, unpeeled, halved
• 1 pound assorted summer squash (zucchini and yellow summer), cut on diagonal into 1/3-inch-thick slices
• 1 large red bell pepper, cut into 1-inch-wide strips

Whisk lemon juice, shallot, 1 tablespoon marjoram, and lemon peel in small bowl. Gradually whisk in 1/4 cup oil. Season vinaigrette with salt and pepper.

Prepare barbecue (medium heat). Place potatoes in large saucepan; add enough cold salted water to cover. Boil just until almost but not quite tender. Drain. Transfer potatoes to medium bowl. Add 1 teaspoon marjoram and 1 1/2 tablespoons oil; sprinkle with salt and pepper and toss to coat. Combine squash and bell pepper in large bowl; add remaining 1 teaspoon marjoram and 1 1/2 tablespoons oil. Sprinkle with salt and pepper; toss to coat. Arrange potatoes in single layer in grill basket. Grill until tender, 5 minutes per side. Transfer to large bowl. Grill squash and bell pepper until tender, turning occasionally, 10 minutes. Transfer squash to bowl with potatoes. Cut bell pepper into 1-inch pieces; add to vegetables. Add vinaigrette; toss. Season with salt and pepper. Serve warm or at room temperature.

* Also works great with fresh tarragon

Per Serving: 135 Calories; 9g Fat (58.6% calories from fat); 1g Saturated Fat; 2g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 2 Fat.

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Serve with baked tortilla chips or your favorite grilled entree.

Servings: 8

• 6 tomatoes, chopped
• 1 cup finely diced onion
• 3 serrano chiles, finely chopped (to tone down, remove seeds)
• 1 cup chopped fresh cilantro
• 1 teaspoons salt or to taste
• 1 tablespoon and 1 teaspoon lime juice

In a medium bowl, stir together tomatoes, onion, chili peppers, cilantro, salt, and lime juice. Chill for one hour in the refrigerator before serving.

Per Serving: 29 Calories; trace Fat (9.2% calories from fat); trace Saturated Fat; 1g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 277mg Sodium. Exchanges: 1 Vegetable; 0 Fruit.

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Here's a cheese ball sure to please.

Servings: 16

• 1 - 8 ounce package fat-free cream cheese (at room temperature)
• 1 - 2 1/2 ounce jar dried beef (finely chopped)
• 3 finely chopped green onion tops
• 2 tablespoons pickle relish

Cream softened cream cheese and 1/2 of the chopped dried beef. Add the green onion and pickle relish. Mix well. Form into ball and chill mixture in a covered container for 1 to 2 hours. Remove the ball from container and roll in the remaining dried beef.

Let stand at room temperature for 30 minutes before serving with crackers.

Per Serving: 24 Calories
trace Fat (11.7% calories from fat)
1g Protein
2g Carbohydrate
trace Dietary Fiber
3mg Cholesterol
256mg Sodium

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This can be made the day before!

Serves 10

Crust:
• 1 1/4 cups low-fat graham cracker crumbs (about 8 full cookie sheets)
• 2 1/2 tablespoons light margarine or non-saturated fat margarine, melted
• 1/4 cup sugar
• Cooking oil spray
Filling:
• 1 - 14 ounce can fat-free sweetened condensed milk (not evaporated milk)
• 1/2 cup frozen strawberry daiquiri mix concentrate, thawed
• 1 cup frozen strawberries in light syrup, thawed
• 2 cups light frozen whipped topping, thawed
• Fresh or frozen sliced strawberries and thin lemon slices for garnish

To prepare crust, combine first 3 ingredients; toss with a fork until moist. Press into bottom and up sides of a 9-inch pie plate coated with cooking oil spray; chill.

Beat the sweetened condensed milk and daiquiri mix on low speed of electric mixer. Add frozen strawberries and beat until well blended. Fold in whipped topping and pour into prepared crust. Cover with plastic wrap and freeze overnight. Garnish with strawberry slices and thin slices of lemon.

Per Serving: 338 Calories; 4g Fat (11.8% calories from fat); trace Saturated Fat; 5g Protein; 70g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 247mg Sodium. Exchanges: 1/2 Fruit; 1/2 Non-Fat Milk; 1/2 Fat; 2 1/2 Other Carbohydrates.

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Serve with sourdough bread.

Servings: 4

• 8 cups torn spinach
• 8 ounces sliced fresh mushrooms
• 2 - 11 ounce cans mandarin orange sections in juice, drained
• 1/4 cup crumbled feta cheese
• 2 tablespoons slivered almonds
• 1/2 cup fat-free raspberry vinaigrette

Just before serving, place ingredients, except vinaigrette, in a bowl, lightly toss and drizzle with dressing.

Per Serving: 156 Calories; 5g Fat (25.7% calories from fat); 2g Saturated Fat; 6g Protein; 25g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 403mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

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This is great over grilled or baked halibut and cod!

Makes 3/4 cup.

• 1/2 cup packed fresh cilantro leaves
• 1/2 cup packed fresh flat-leafed parsley leaves
• 2 shallots, finely chopped
• 1 large garlic clove, minced
• 2 teaspoons grated peeled fresh gingerroot
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon dried hot red pepper flakes
• 1/4 cup plus 1 tablespoon water
• 1 teaspoon vegetable oil
• 2 tablespoons reduced sodium soy sauce
• 2 tablespoons fresh lemon juice

In a small saucepan of boiling water blanch cilantro and parsley 10 seconds and drain in a sieve. Refresh herbs in ice water and drain in sieve.

In a small nonstick skillet cook shallots, garlic, gingerroot, cumin, and red pepper flakes in 1 tablespoon water and oil over moderately low heat, stirring, until shallots are softened. In a blender purée shallot mixture, herbs, remaining 1/4 cup water, and soy sauce until smooth, about 1 minute, and season with salt and pepper. Sauce may be made 1 day ahead and chilled, covered. Bring sauce to room temperature before serving.

Just before serving, stir in lemon juice.

COOK'S NOTE: A little goes a long way, so use sparingly.

Per Tablespoon: 8 Calories; trace Fat (41.5% calories from fat); Trace Saturated Fat; trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 102mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

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Make it saucy or firm by the amount of water you add.

Servings: 8

• 9 uncooked lasagna noodles
• 1/2 cup chopped onion
• 2 garlic cloves, minced
• 2 cups diced zucchini
• 1 1/2 cups sliced fresh mushrooms
• 1 cup thinly sliced carrots
• 1/2 cup diced green pepper
• 1/2 cup diced sweet red pepper
• 1 (28 ounce) can crushed tomatoes
• 1/2 to 1 1/2 cups water (1/2 cup provides a firm lasagna and 1 1/2 cups provides a very saucy lasagna)
• 1 (6 ounce) can tomato paste
• 1 teaspoon sugar
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/2 teaspoon dried rosemary, crushed
• 1/4 teaspoon pepper
• 1 (15 ounce) container fat-free ricotta cheese
• 1 1/2 cups shredded part-skim mozzarella cheese, divided
• 1/4 cup grated Romano cheese

Cook lasagna noodles according to package directions. Meanwhile, in a large saucepan coated with nonstick cooking spray, saute onion and garlic for 3 minutes. Add the zucchini, mushrooms, carrots and peppers; cook and stir until tender, about 5 minutes. Stir in the tomatoes, water, tomato paste and seasonings. Bring to a boil. reduce heat; cover and simmer for 20 minutes. Remove 2 cups sauce and set aside.

Drain noodles; set aside. Combine the ricotta, 1 cup mozzarella and Romano cheese. In an ungreased 13 inch x 9 inch x 2 inch baking dish, layer a third of the remaining sauce, three noodles and half of the cheese mixture. Repeat layers. Top with remaining sauce and noodles. Spread reserved sauce over top.

Cover and bake at 350 degrees F for 45 minutes. Uncover; sprinkle with remaining mozzarella. Bake 5-10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting.

Per Serving: 536 Calories; 7g Fat (10.9% calories from fat); 3g Saturated Fat; 30g Protein; 91g Carbohydrate; 5g Dietary Fiber; 24mg Cholesterol; 788mg Sodium. Exchanges: 5 Grain(Starch); 2 Lean Meat; 3 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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A delicious mix of rich coffee and cocoa.

Servings: 4

• 1 1/2 cups 2% low-fat milk
• 4 tablespoons unsweetened cocoa powder
• 2 tablespoons sugar
• 1/8 teaspoon ground cinnamon
• 1 cup hot coffee, French or espresso roast preferred
• Unsweetened cocoa powder for sprinkling on Garnish

In saucepan over medium heat, combine milk, cocoa powder, sugar and cinnamon. Heat, whisking constantly, until cocoa powder dissolves and mixture is hot. If measured with food thermometer, temperature will be about 140ºF.

Pour hot milk mixture into work bowl of food processor fitted with steel knife. Process 30 seconds, until mixture is foamy. Including foam, there will be about 2 cups of hot mixture.

Pour 1/4 cup of hot coffee into each of 4 cups. Slowly pour 1/4 of the mixture over each cup of coffee. The foam will remain on top of coffee. Sprinkle with cocoa powder and serve immediately. Additional sugar may be added, if desired.

Per Serving: 83 Calories; 2g Fat (23.8% calories from fat); 2g Saturated Fat; 4g Protein; 14g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 48mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

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Serve as a side dish with grilled meats or poultry.

Servings: 4

• 1 - 19 ounce can chickpeas (garbanzo beans)
• 1 large tomato, chopped
• 3 whole green onions, thinly sliced
• 2 tablespoons vegetable oil
• 1 tablespoon lemon juice
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt

Rinse and drain chick peas. Place them in a bowl. Add the tomatoes and onions.
Whisk remaining ingredients together. Toss with chick pea mixture until coated.
Serve immediately or refrigerate for up to 2 days.

Per Serving (excluding unknown items): 234 Calories; 9g Fat (32.3% calories from fat); 7g Protein; 33g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 544mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

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Great served warm!

Servings: 20

• 2 1/4 cups peeled, cored, chopped tart (like Granny Smith) apples
• 1 1/2 teaspoons lemon juice
• 1/4 cup granulated sugar
• 1 tablespoon all-purpose flour
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon salt
• dash of ground nutmeg
• 10 sheets frozen phyllo (filo) pastry, thawed
• vegetable cooking spray

Combine apple and lemon juice in a small bowl; toss gently. Add sugar,
flour, and next 3 ingredients and set aside.

Spray 1 phyllo (filo) sheet at a time with cooking spray, and cut each sheet
lengthwise into 4 - 3 1/4 inch wide strips. Stack 2 strips, 1 on top of
the other. Spoon 1 heaping tbsp. apple mixture onto 1 end of each strip,
and spread to within 1 inch of end; fold the left bottom corner over
mixture, forming a triangle. Keep folding back and forth into a triangle to end
of strip. Repeat procedure with remaining ingredients.

Place the triangles, seam side down, on a baking sheet. Lightly spray tops with cooking spray. Bake at 400 degrees for 7 minutes or until golden. Serve warm.

Makes 20 turnovers.

Per Serving: 49 Calories
2g Fat (36.8% calories from fat)
1g Protein
6g Carbohydrate
g Dietary Fiber
0mg Cholesterol
59mg Sodium
Exchanges: 1/2 Grain(Starch); 0 Fruit; 0 Fat; 0 Other Carbohydrates.

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Serve as an accompaniment for grilled fish or chicken.

Serves: 8

• 4 limes
• 3 cups cucumber, peeled, seeded, diced
• 1/4 cup finely chopped fresh cilantro
• 1/4 cup finely chopped green onion
• 4 teaspoons finely chopped fresh jalapeño or serrano (including seeds)
• 4 teaspoons sugar, or to taste
• 1 teaspoon salt

Remove peel, including all white pith, from lime with a sharp paring knife. Cut segments free from membranes and finely chop segments, then combine with remaining salsa ingredients in a bowl.

Per Serving: 27 Calories
trace Fat (4.3% calories from fat)
trace Saturated Fat
1g Protein
7g Carbohydrate
1g Dietary Fiber
0mg Cholesterol
270mg Sodium
Exchanges: 0 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

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Delicious each flavor with other tangy fruits!

Servings: 4 (1cup) servings

• 1 - 5.5 ounce can apricot fruit nectar
• 1 medium ripe banana, frozen and cut into slices or chunks
• 1 cup fat-free vanilla yogurt
• 2 cups sliced fresh or frozen peaches (no sugar added)
• 1 tablespoon lemon juice
• 1 tablespoon honey
• 1 teaspoon grated lemon peel
• 6 ice cubes

In a blender or food processor, combine all ingredients. Cover and process until smooth. Pour into glasses; serve immediately.

Per Serving: 235 Calories; trace Fat (1.5% calories from fat); trace Saturated Fat; 4g Protein; 57g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 48mg Sodium. Exchanges: 3 Fruit; 1 Other Carbohydrates.

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The secret ingredient makes this salad so refreshing!

Servings: 6

• 2 pounds fresh green beans, trimmed
• 1 teaspoon Dijon mustard
• 1 tablespoon white-wine vinegar
• 3 tablespoons olive oil
• 3 tablespoons minced fresh mint leaves
• 1/2 cup finely chopped red onion

In a kettle of boiling water cook the beans for 2 to 4 minutes, or until they are crisp-tender, transfer them with a slotted spoon to a bowl of ice and cold water to stop the cooking, and drain them well. Pat the beans dry with paper towels and chill them, covered, for at least 3 hours or overnight.

In a large bowl whisk together the mustard, the vinegar, and salt and pepper to taste, add the oil in a stream, whisking, and whisk the dressing until it is emulsified. Add the beans, the mint, and the onion and toss the mixture until it is combined well.

Per Serving: 108 Calories; 7g Fat (53.2% calories from fat); 1g Saturated Fat; 3g Protein; 11g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 20mg Sodium. Exchanges: 0 Lean Meat; 2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

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Serve with crusty French Bread.

Serves: 8

• 1 small sweet onion, peeled and diced
• 1/2 cup diced celery
• 3 teaspoons olive oil (divided)
• 1 to 2 cloves garlic
• 1/2 pound shiitake mushrooms
• 1 large Portobello mushroom
• 1/4 pound button mushrooms
• 2 small potatoes, peeled and quartered
• 3 - 4 cups fat-free chicken broth or vegetable broth
• 1/4 cup fat-free half and half
• Salt, to taste
• Fresh ground black pepper
• 1 teaspoon fresh thyme
• 1 tablespoon sherry or cooking wine
• 1 teaspoon Worcestershire sauce (or more to taste)

Place 2 teaspoons oil in large stock pot and sauté garlic, onions and celery for 6 to 8 minutes. Slice mushrooms Add mushrooms, reserving one cup (until the end). Add potatoes to pot and continue to sauté for an additional 5 minutes.

Add the stock and bring to a slow boil. Reduce heat and simmer on medium-high heat until the potatoes are tender when pierced with a fork. Remove from heat and add thyme. Puree in blender, return to pot.

Add sherry, half and half, salt, pepper and worcestershire sauce, warm through.
Meanwhile, saute the reserved mushrooms in one teaspoon oil, and season them with salt and pepper. Add to the pot. Serve warm.

COOKS NOTE: I have used various combinations of different mushrooms with great success. Don't hesitate to experiment.

Per Serving: 151 Calories; 2g Fat (10.7% calories from fat); trace Saturated Fat; 9g Protein; 31g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 211mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

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Use any color peppers - green, red, yellow or orange.

Servings: 2

• 1 cup water
• 1/2 cup uncooked medium grain rice
• 2 bell peppers, halved and seeded (can use green, yellow, red or orange)
• Cooking Oil Spray
• 2 green onions, thinly sliced
• 1 clove garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon Italian seasoning
• 1 pinch ground black pepper
• 1 tomato, diced
• 1/3 cup crumbled reduced fat feta cheese

Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.

In a medium saucepan, bring water to a boil. Stir in the rice. Reduce heat, cover, and simmer for 20 minutes. Remove from heat, and set aside.

Place the peppers cut-side down on the prepared baking sheet. Roast 25 to 30 minutes in the preheated oven, or until tender and skin starts to brown.

While the peppers are roasting, spray a medium nonstick skillet with cooking oil spray and heat over medium-high heat. Cook the onions, garlic, basil, Italian seasoning, salt, and pepper in oil for 2 to 3 minutes. Stir in the tomato, and cook for 5 minutes. Spoon in the cooked rice, and stir until heated through. Remove from heat, mix in the feta cheese, and spoon the mixture into the pepper halves.

Return to the oven for 5 minutes. Serve immediately.

Per Serving: 290 Calories; 6g Fat (18.8% calories from fat); 3g Saturated Fat; 9g Protein; 51g Carbohydrate; 4g Dietary Fiber; 22mg Cholesterol; 292mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 Fat.

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Great by itself or served as a side dish.

Servings: 4

• 2 large red bell peppers, diced
• 1 - 15 ounce can small black beans, rinsed, well drained
• 1/2 cup chopped yellow bell pepper
• 1/2 cup red onion, finely chopped
• 1/4 cup fresh Italian parsley leaves, chopped
• 1/4 cup fresh basil, sliced or chopped
• 1 1/2 tablespoons red wine vinegar
• 1 tablespoon extra virgin olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon lemon zest

Combine all ingredients in large bowl; toss to blend. Season to taste with salt and pepper. Cover and chill, for 1 to 2 hours. Serve chilled or let stand 30 minutes at room temperature before serving.

Per Serving: 425 Calories
5g Fat (10.5% calories from fat)
24g Protein
74g Carbohydrate
18g Dietary Fiber
0mg Cholesterol
10mg Sodium
Exchanges: 4 1/2 Grain (Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

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Serve with hot, crusty low-fat rolls or if you are on a low fat low carb diet,
serve over a bed of salad greens.

Servings: 8

• 1 pound imitation crab (surimi)
• 1 very large red bell pepper, diced
• 1 carrot, peeled and shredded
• 1/4 cup sweet red onion, sliced thin and quartered
• 5 radishes, sliced thin
• 3 stalks celery, sliced thin
• 1 head bibb or leaf lettuce
• 1/2 teaspoon salt
• 1/4 teaspoon fresh cracked black pepper
• 1/2 cup low-fat mayonnaise
• 1/4 cup skim milk

• lemon wedges and snipped parsley for garnish

Combine crab (slice into mouth-size bites if necessary), red bell pepper, carrot, onion, radishes, celery, salt and black pepper. Refrigerate for 30 minutes to an hour. Combine mayonnaise and skim milk, stirring until smooth and the consistency is liquid enough for pouring. Add 1/4 teaspoon of dill or if you like the flavor. (Try it without first - you can enjoy the mild flavors with a less flamboyant dressing!) Refrigerate until ready to serve.

Serve mounds of crab salad on torn beds of bibb or leaf lettuce. Drizzle with mayo dressing and serve with lemon wedges and snipped parsley for garnish.

**Also great stuffed in a pita pocket sandwich.

Per Serving: 116Calories
5g Fat (37.9% calories from fat)
8g Protein
11g Carbohydrate
1g Dietary Fiber
17mg Cholesterol
703mg Sodium

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A tasty creamy dressing for sandwiches and wraps.

Makes 8 servings

• 1 cup stone ground mustard
• 1/3 cup fresh squeezed lime juice
• 2 tablespoons cilantro, very finely chopped
• 1 teaspoon ground cumin

Put all ingredients in a mixing bowl and mix together completely. Chill for 1 to 2 hours before serving.

Per Serving: 47 Calories; trace Fat (11.7% calories from fat); trace Saturated Fat; trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 421mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

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