SNACKS

Cumin-Dusted Pita Chips

 
Use a variety of pitas--onion, plain, and wheat--and make extras to keep on hand for snacks.
This recipe goes with Artichoke-Crab Dip with Cumin-Dusted Pita Chips
Ingredients
 Cooking spray
"8 (6-inch) pitas, each cut into 6 wedges
"1 teaspoon ground cumin
"1/2 teaspoon salt

Preparation
Preheat oven to 350°.
Coat a baking sheet with cooking spray. Place pita wedges on pan; coat with cooking spray. Sprinkle with cumin and salt. Bake at 350° for 8 minutes or until lightly browned.
Note: Chips can be made ahead and stored in an airtight container for up to 4 days.
Yield
4 dozen chips (serving size: 3 chips)

Nutritional Information
CALORIES 84(5% from fat); FAT 0.5g (sat 0.1g,mono 0.1g,poly 0.2g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 234mg; FIBER 0.7g; IRON 0.9mg; CARBOHYDRATE 16.8g

Cooking Light, JANUARY 2001

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GOLEAN® Apple Raisin Squares

Complements to Kashi Online recepies

Ingredients

Directions
Pre-heat oven to 350°F.
In a medium bowl, mix first five ingredients. Mix well, then set aside. In a large bowl, mix together applesauce, cane juice crystals (or sugar), egg substitute, honey, oil, and vanilla. Then add diced apples and mix well. Add dry ingredients to wet and mix well. Spread evenly in oiled and floured 9" x 13" bake pan and bake 40 minutes or until knife comes out clean.

Nutrition Facts
Serving Size: 1 square (41g), Calories 90, Calories from Fat 25, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrate 17g, Dietary Fiber 2g, Sugars 11g, Protein 2g, Vitamin A 2%, Vitamin C 2%, Calcium 2%, Iron 4%

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Green Tea Granola

Toss a cereal mix that's loaded with flavor: mango, cranberry, cashew, sesame, honey and green tea. Yum! From eatbetteramerica.

6 cups Fiber One® Honey Clusters® cereal
1 cup cashew halves
1 cup sesame sticks
1/4 cup packed brown sugar
1/2 cup strong brewed green tea (2 bags per 1/2 cup hot water)
2 tablespoons honey
2 tablespoons canola or vegetable oil
1/2 cup chopped dried mangoes
1/2 cup sweetened dried cranberries

1. Heat oven to 250°F. Spray 15x10x1-inch pan with cooking spray. In large bowl, mix cereal, cashews and sesame sticks.
2. In 1-quart saucepan, mix brown sugar, tea, honey and oil. Cook over medium heat 3 to 4 minutes, stirring constantly, until brown sugar is melted. Pour mixture over cereal; toss to coat well. Spread mixture in pan.
3. Bake 30 minutes. Stir well. Bake 10 minutes longer. Stir in mangoes and cranberries. Cool completely in pan, about 1 hour. Store in tightly covered container.
High Altitude (3500-6500 ft): Bake 30 minutes. After stirring, bake 15 to 20 minutes longer.

Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 115mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 15g); Protein 3g

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“Healthified” Spinach Dip with Artichokes

Whether party food or family fare, this dip won’t weigh you down. Slimmed down in calories and fat, it boasts much more spinach for an extra punch of vitamins. From eatbetteramerica.

Prep Time:15 min
Start to Finish:45 min
makes:10 servings (1/4 cup each)

4 cups fresh baby spinach leaves, slightly packed (4 oz)
1 package (8 oz) 1/3-less-fat cream cheese (Neufchâtel), softened
1/4 cup reduced-fat mayonnaise
4 tablespoons shredded Parmesan cheese (1 oz)
1/4 cup fat-free (skim) milk
2 cloves garlic, finely chopped
1 teaspoon dried basil leaves
1 can (14 oz) artichoke hearts, drained, chopped
Baguette slices, if desired
Assorted raw vegetables, if desired

1. Heat oven to 350°F. Spray 1-quart shallow glass baking dish or 9-inch glass pie plate with cooking spray.
2. Place spinach in 2-quart microwavable casserole; add 1/4 cup water. Cover; microwave on High 2 minutes. Drain well, pressing spinach with paper towels to remove excess liquid. Chop spinach.
3. In large bowl, beat cream cheese with spoon until smooth. Beat in mayonnaise, 3 tablespoons of the Parmesan cheese, the milk, garlic and basil until well blended. Stir in spinach and artichokes. Spread evenly in baking dish. Sprinkle with remaining tablespoon cheese.
4. Bake 20 to 25 minutes or until heated through. Serve with baguette slices or raw vegetables.

Nutritional Information
1 Serving: Calories 120 (Calories from Fat 70); Total Fat 8g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 20mg; Sodium 280mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g); Protein 5g

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Honey Graham Snack Mix

Craving something sweet and salty? Treat yourself to a handful of this 4-ingredient, 5-minute prep cereal-snack combo. From eatbetteramerica.

Prep Time:5 min
Start to Finish:5 min
makes:11 servings (1/2 cup each)

2 cups Fiber One® Honey Clusters® cereal
2 cups honey graham cereal
1 cup honey-roasted peanuts
1/2 cup golden raisins

1. In large bowl or gallon-size resealable food-storage plastic bag, mix all ingredients.
2. Store tightly covered.
High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 180 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 170mg; Total Carbohydrate 23g (Dietary Fiber 4g, Sugars 10g); Protein 5g

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Hummus
Make this classic Middle Eastern dip with a collection of everyday ingredients. You can throw it together in just 10 minutes! From eatbetteramerica.

Prep Time:10 min
Start to Finish:10 min
makes:16 servings (2 tablespoons each)

1 can (15 oz) Progresso® chick peas (garbanzo beans), drained, 1/3 cup liquid reserved
3 tablespoons lemon juice
1/3 cup sesame seed
1 garlic clove, crushed
1/2 teaspoon salt
Chopped fresh parsley
Pita bread wedges, crackers or raw vegetables for dipping, if desired

1. In blender or food processor, place beans, reserved bean liquid, lemon juice, sesame seed, garlic and salt. Cover; blend on high speed, stopping blender occasionally to scrape sides if necessary, until uniform consistency.
2. Spoon dip into serving dish. Sprinkle with parsley. Serve with pita bread wedges.

Nutritional Information
1 Serving: Calories 60 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 110mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 0g); Protein 3g

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Pecan-Raisin Bars

1 1/2 cups rolled oats
vegetable cooking spray
1 egg
1 egg white
1 cup light brown sugar, packed
1 tablespoon vegetable oil
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 teaspoon vanilla extract
2/3 cup raisins
1/4 cup chopped pecans
1 tablespoon flour

1. Heat the oven to 350° F. Spread the oats on a baking sheet and toast, stirring occasionally until oats are browned, about 15 minutes. Remove from the oven and set aside.
2. Reduce the oven to 325° F. Cover an 8 by 11-inch baking pan with foil and then spray with vegetable cooking spray.
3. Whisk the egg, egg white, brown sugar, oil, cinnamon, salt and vanilla extract together in a large bowl. Stir in the oats, raisins, pecans and flour.
4. Spread the batter in the prepared pan and bake until golden brown about 30 to 35 minutes. Remove the pan from the oven and place it on a wire rack to cool. Slice into 16 bars and serve.
This recipe can be made ahead and stored in an airtight container for up to 2 weeks.
Serving Size: 1 bar

Number of Servings: 16

Per Serving
Calories 81 Carbohydrate 12 g
Fat 3 g Fiber 1 g
Protein 2 g Saturated Fat 0 g
Sodium 51 mg

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SIDES

Orange Sweet Potatoes
A tasty twist on the traditional side dish. From Prevention Healthy Cooking.

Prep Time:15 min
Start to Finish:1 hr 10 min
makes:4 servings

1 tablespoon butter
3 large sweet potatoes or yams
1 cup orange juice
1 teaspoon grated orange peel
3/4 teaspoon salt
1/2 teaspoon grated nutmeg
1/4 teaspoon ground black pepper
1/4 cup packed brown sugar

1. Preheat the oven to 375°F. Coat a 9” x 9” baking dish with cooking spray.
2. Brown butter in a small skillet over medium heat, swirling the skillet, until butter turns a nutty color. Remove from the heat and set aside.
3. Peel sweet potatoes or yams, cut in half lengthwise, and then into 1/2”-thick slices. Place in the prepared baking dish. Pour orange juice over sweet potatoes or yams. Sprinkle with orange peel, salt, nutmeg, and pepper. Top with brown sugar and browned butter. Cover and bake 40 to 45 minutes, or until sweet potatoes or yams are crisp-tender. Uncover and cook 12 to 15 minutes, or until juices are almost absorbed.

Nutritional Information
1 Serving: Calories 240 (Calories from Fat 30); Total Fat 3g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 520mg; Total Carbohydrate 48g (Dietary Fiber 5g, Sugars 31g); Protein 3g

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Pine Nut Rice Pilaf

1 teaspoon butter, unsalted
1/2 cup finely chopped onions
1 pinch paprika (optional)
1 cup converted rice
1 1/2 cups beef stock or water
salt to taste
freshly ground black pepper
6 tablespoons pine nuts, toasted

1. Preheat the oven to 350°F.
2. In a small ovenproof pot, melt the butter over medium-low heat. Add the onion and paprika, and cook for 3 to 4 minutes, until the onions become translucent but not brown.
3. Add the rice and stir to coat evenly with butter. Cook for 3 to 4 minutes.
4. Add the stock and bring to a boil over high heat.
5. As soon as the stock comes to a boil, cover the pot and place in the oven for 18 minutes.
6. Add the salt and pepper, fluff with a fork and top with toasted pine nuts.
Serving Size: 2/3 cup

Number of Servings: 6

Per Serving
Calories 179 Carbohydrate 27 g
Fat 6 g Fiber 1 g
Protein 5 g Saturated Fat 1 g
Sodium 80 mg

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Pineapple Rice Sauté

A slightly sweet rice dish that is perfect with grilled chicken.

Servings: 4

• 1 cup long whole grain rice
• One 4-ounce slice fresh pineapple (this is slightly more than 1/3 cup chopped after sautéing)
• 2 teaspoons extra virgin olive oil
• 1/4 cup finely chopped green onion
• 1 small clove garlic, minced
• 1/2 cup roasted red bell pepper, finely diced
• 1/4 cup pineapple juice

Bring 2 cups of water to a boil, add the rice, cover and simmer for 17 minutes or until done. Set aside.
Prepare the Pineapple: While the rice is cooking, preheat a non-stick skillet until it is very hot. Add the pineapple slice and cook over high heat, for about 2 minutes per side or until brown. Remove from the skillet and cut the pineapple into a fine dice; reserve for later.
In a nonstick sauté pan, heat the oil for 30 seconds. Add the green onion and garlic and sauté for a minute or until the green onion is tender. Add the pineapple, roasted red bell pepper, and pineapple juice and boil down until the liquid has almost entirely evaporated. Season with salt and pepper to taste and stir this mixture into the cooked rice.
*you can buy a jar of these already roasted or you can roast your own.

Per Serving: 211 Calories; 3g Fat (11.5% calories from fat); trace Saturated Fat; 4g Protein; 42g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Roast Asparagus & Mushrooms

Excellent combination of flavors.

Servings: 6

• 1 bunch fresh asparagus, trimmed
• 1/2 pound fresh mushrooms, quartered
• 2 sprigs fresh rosemary, minced
• 2 teaspoons olive oil
• Kosher salt to taste
• Fresh ground black pepper to taste

Preheat oven to 450 degrees F. Lightly spray a baking sheet with vegetable cooking spray.

Place the asparagus and mushrooms in a bowl and toss with the olive oil, then season with rosemary, salt, and pepper; mixing well. Evenly lay the asparagus and mushrooms out on the prepared baking sheet. Roast in the preheated oven until the asparagus is tender, about 15 minutes.

Per Serving (does not include salt to taste): 44 Calories; 2g Fat (33.1% calories from fat); trace Saturated Fat; 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Sesame Broccoli

This is great as a side dish for grilled chicken.

Servings: 6

• 1 1/2 pounds broccoli crowns
• 1 tablespoon sesame oil
• 2 tablespoons sesame seeds, toasted in dry skillet
• 1 tablespoon low sodium soy sauce

Wash and trim broccoli. Steam broccoli until not quite done and drain. (About 6 or 7 minutes) Do not over cook - you want it to still be crisp.

Heat the sesame oil on a skillet or wok for 15 seconds over high heat. Add the sesame seeds and the broccoli.
Stir fry until heated through. Remove from the pan to a serving dish, pour soy sauce over!

Per Serving: 56 Calories; 4g Fat (54.1% calories from fat); 1g Saturated Fat; 3g Protein; 5g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 120mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Snow Peas and Nuts

A great side dish that goes well with just about any roasted or grilled meat.

Servings: 4

• 1 teaspoon vegetable oil
• 1 teaspoon dried orange peel
• 3 cups snow peas, rinsed and drained
• Salt & freshly ground black pepper, to taste
• 2 tablespoon toasted cashew nuts, finely chopped

To toast the cashews, put them in a small skillet over medium-high heat and stir frequently for 2 to 3 minutes, until lightly brown; immediately transfer the nuts to a small dish and cool.
In nonstick skillet, heat oil. Add orange peel and cook over low heat for 2 minutes.
Add snow peas and salt and pepper, to taste. Turn heat to medium. Stirring constantly, cook 3 to 4 minutes or until snow peas are bright green and crunchy. Do not overcook. Sprinkle with cashews and serve.

Per Serving: 54 Calories; 3g Fat (51.2% calories from fat); 1g Saturated Fat; 2g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Southwestern Corn

This zippy side dish is good with Mexican food or any grilled entree.

Servings: 6

• 2 cups fresh corn kernels (cut from 3 medium ears) or one 10 ounce package frozen, thawed, drained
• 1 tablespoons olive oil
• 2 red bell peppers, chopped
• 1/2 cup chopped onion
• 1 garlic clove, minced
• 1/4 cup chopped fresh cilantro
• 1/2 to 1 teaspoon chili powder*

Heat large nonstick skillet over medium-high heat. Add corn; stir until beginning to dry and brown, about 8 minutes. Transfer the corn to small bowl. Add oil to skillet. Heat over medium-high heat. Add bell peppers, onion, and garlic. Sauté until peppers are tender, about 8 minutes. Mix in cilantro and chili powder, then corn. Stir until heated through, about 2 minutes. Season with salt and pepper.
*NOTE: I prefer more chili powder, but if you don't like it too spicy, opt for the ½ teaspoon.

Per Serving: 86 Calories; 3g Fat (26.5% calories from fat); trace Saturated Fat; 2g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Vegetable; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Spinach Ambrosia

Orange juice dresses a spinach and fruit tropical salad. From eatbetteramerica.

Prep Time:15 min
Start to Finish:15 min
makes:8 servings

7 cups bite-size pieces fresh spinach
1/2 cup shredded coconut
1 can (11 oz) pineapple and mandarin orange segments, drained
1/3 cup orange juice

1. In large bowl, toss spinach, coconut and fruit.
2. Drizzle with orange juice. Serve immediately.

Nutritional Information
1 Serving: Calories 60 (Calories from Fat 20); Total Fat 2g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 0mg; Sodium 35mg; Total Carbohydrate 8g (Dietary Fiber 1g, Sugars 6g); Protein 1g Percent Daily Value*: Vitamin A 50%; Vitamin C 35%; Calcium 4%; Iron 6% Exchanges: 1/2 Fruit; 0 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.MyPyramid Servings 1/4 c Fruits, 1/2 c Vegetables

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Sweet Buttered Squash
The brown sugar is what makes this so good!

Servings: 6

• 1 1/2 pounds yellow squash, sliced thin (peeling is optional)
• 1 small sweet onion, sliced thin and halved
• 1 medium green bell pepper, sliced in slender strips
• 1 tablespoon brown sugar
• 1 - 1/2 ounce packet Butter Buds©
• 1/4 teaspoon fresh cracked black pepper

Spray a large nonstick skillet very lightly with olive oil cooking spray.
Place onion, green pepper and squash in pan and cover. Cook over medium heat, stirring frequently. When squash begin to get tender, add brown sugar, Butter Buds®, and black pepper. Cook until desired tenderness is obtained. Serve immediately.
Note: Do not add any salt until you have tasted the squash. The Butter Buds® add enough for most people's tastes.

Per Serving: 44 Calories
trace Fat (6.2% calories from fat)
1g Protein
10g Carbohydrate
3g Dietary Fiber
0mg Cholesterol
394mg Sodium
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Sweet 'n Spicy Veggie Couscous

Complements to Pillsbury online recipes

Prep Time: 20 Min
Makes: 8 (1 cup) servings

INGREDIENTS

2 tablespoons olive or vegetable oil
1/2 cup chopped red onion
1 large carrot, shredded
2 1/2 cups chicken broth
1 (11-oz.) can Green Giant® Mexicorn® Whole Kernel Corn, Red and Green Peppers, drained
1 (9-oz.) pkg. Green Giant® LeSueur® Frozen Baby Sweet Peas
2 tablespoons golden raisins
1 1/2 teaspoons curry powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper flakes
1 1/2 cups uncooked couscous
2 tablespoons slivered almonds, toasted, if desired*
Fresh basil leaves, if desired

DIRECTIONS

1. Heat oil in Dutch oven or large saucepan over medium heat until hot. Add onion and carrot; cook and stir 2 to 3 minutes or until tender.
2. Increase heat to medium-high. Add all remaining ingredients except couscous, almonds and basil; mix well. Bring to a boil. Stir in couscous. Cover; remove from heat. Let stand 5 to 7 minutes or until liquid is absorbed.
3. To serve, fluff couscous with fork. Garnish with slivered almonds and basil.

1 Serving: Calories 250 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g); Cholesterol 0mg; Sodium 440mg; Total Carbohydrate 43g (Dietary Fiber 5g, Sugars 7g); Protein 9g Percent Daily Value*: Vitamin A 80%; Vitamin C 6%; Calcium 4%; Iron 8% Exchanges: 2 1/2 Starch; 1 Vegetable; 1/2 Fat
*Percent Daily Values are based on a 2,000 calorie diet.

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Teriyaki Summer Vegetable Packets

Complements to Pillsbury online recipes

Prep Time: 15 Min
Total Time: 35 Min
Makes: 4 servings

INGREDIENTS

2 cups fresh baby carrots
2 cups Green Giant Select® Frozen Sugar Snap Peas
1 red bell pepper, cut into 8 lengthwise wedges
1/4 cup purchased teriyaki baste and glaze
1/8 teaspoon ginger
1/4 cup chopped fresh cilantro

DIRECTIONS

1. Heat grill. Cut four 18x12-inch pieces of heavy-duty foil. Place carrots, sugar snap peas and bell pepper in center of each piece of foil.
2. In small bowl, combine teriyaki baste and glaze and ginger; mix well. Drizzle mixture over vegetables. Wrap each packet securely using double-fold seals, allowing room for heat expansion.
3. When ready to grill, place packets, seam side up, on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 15 to 20 minutes or until vegetables are crisp-tender.
4. To serve, open packets carefully to allow steam to escape. Sprinkle each with cilantro.

1 Serving: Calories 80 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g); Cholesterol 0mg; Sodium 430mg; Total Carbohydrate 17g (Dietary Fiber 4g, Sugars 11g); Protein 3g Percent Daily Value*: Vitamin A 350%; Vitamin C 50%; Calcium 8%; Iron 8% Exchanges: 1 Fruit; 1 Vegetable
*Percent Daily Values are based on a 2,000 calorie diet.

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Zucchini with Edamame and Tomatoes

Best Life Diet approved recipe! Jazz up the familiar rotisserie or roast chicken with this new veggie combination featuring edamame. From eatbetteramerica.

Prep Time:10 min
Start to Finish:15 min
makes:4 servings (1/2 cup each)

1 small zucchini, cut lengthwise into fourths, then cut crosswise into 1/2-inch slices
1 cup Cascadian Farm® frozen organic shelled edamame (from 10-oz bag), thawed
1 medium tomato, coarsely chopped (1/2 cup)
2 teaspoons chopped fresh basil leaves
1/4 teaspoon garlic salt
1/8 teaspoon pepper
1 tablespoon shredded Parmesan cheese

1. In 2-quart saucepan, heat 1/4 cup water to boiling over medium heat. Add zucchini and edamame; simmer 3 to 5 minutes or until vegetables are crisp-tender. Drain well; return to saucepan.
2. Stir in remaining ingredients except cheese. Cook and stir about 1 minute or until heated.
3. Place zucchini mixture in serving dish. Sprinkle with cheese.
High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 60 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 95mg; Total Carbohydrate 5g (Dietary Fiber 2g, Sugars 2g); Protein 5g Percent Daily Value*: Vitamin A 6%; Vitamin C 10%; Calcium 6%; Iron 4% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.MyPyramid Servings 1/2 c Vegetables

BEST LIFE is a trademark of The Best Life Corporation. All rights reserved.

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Minted Baby Carrots

A lovely refreshing side dish.

Servings: 6

• 1/2 pound peeled baby carrotscarrots
• 1 tablespoon honey
• 1 tablespoon chopped fresh mint leaves or 1 teaspoon dried mint
Place one inch water in a large pan and bring to a boil. Add carrots and bring to boil again. Immediately reduce heat, cover pan and simmer about 10 minutes, or until carrots are crisp-tender. Drain well and transfer to serving bowl. Drizzle honey on top and sprinkle mint leaves over all. Toss gently to mix well and serve immediately.

Per Serving: 26 Calories; trace Fat (6.2% calories from fat); 0 Saturated Fat; trace Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 1/2 Vegetable; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Lemony Asparagus

Wonderful served with any grilled meat or poultry.

Servings: 6

• 2 tablespoons fresh lemon juice
• 2 tablespoons plus one teaspoon extra virgin olive oil
• 1/2 teaspoon Dijon mustard
• 1 clove garlic, minced
2 pounds thin asparagus
In a bowl combine lemon juice with salt and pepper to taste. Whisk in oil to make a vinaigrette and set aside.
Trim asparagus and have ready a large bowl of ice and cold water. In a large saucepan of boiling salted water cook asparagus until just tender, 3 to 4 minutes, and with tongs transfer to ice water to stop cooking. Drain asparagus well in a colander and pat dry.
Gently toss asparagus with vinaigrette and salt and pepper to taste. Serve immediately.

Per Serving: 47 Calories; 3g Fat (53.8% calories from fat); trace Saturated Fat; 2g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Herbed Zucchini Sauté

A delicious recipe for garden fresh zucchini.

Servings: 6

• 1 tablespoon olive oil
• 1/2 red onion, diced
• Salt and pepper to taste
• 4 zucchini, halved and sliced
• 1/2 pound fresh mushrooms, sliced
• 1 tomato, diced
• 1 clove garlic, minced
• 1 teaspoon Italian seasoning

Heat oil in a large skillet over medium heat. Sauté onion with salt and pepper for 2 minutes. Stir in zucchini and mushrooms. When zucchini begins to soften, add tomatoes, garlic and Italian seasoning. Cook until heated through.

Per Serving: 58 Calories; 3g Fat (36.5% calories from fat); trace Saturated Fat; 3g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 0 Grain Starch); 1 1/2 Vegetable; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Herb & Cheese Baked Tomatoes

A wonderful version of an old favorite that goes well with poultry.

Servings: 4

• 4 large ripe tomatoes, sliced 1/4 inch thick
• 1/8 cup grated romano cheese
• 1/2 cup fresh breadcrumbs
• 1 garlic clove, minced
• 2 sprigs fresh parsley, chopped
• Salt and pepper
• 1/2 teaspoon dried oregano

Preheat oven to 400 degrees F. Coat a shallow baking dish with cooking spray. Place tomato slices close together in prepared baking dish. Sprinkle with cheese, bread crumbs, garlic, parsley, salt,pepper & oregano. Spray lightly with olive oil spray. Bake for 20 minutes in the preheated oven, or until top is lightly toasted.

Per Serving: 95 Calories; 2g Fat (19.1% calories from fat); 1g Saturated Fat; 4g Protein; 16g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 171mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Healthy Mashed Potatoes

Complements to Pillsbury online recipes

Prep Time: 25 Min
Total Time: 45 Min
Makes: 10 servings

INGREDIENTS

8 to 10 medium russet potatoes (about 3 lb.), peeled, cut into quarters
1 teaspoon salt
1 tablespoon reduced-calorie margarine, if desired
Dash pepper
1/4 cup warm skim milk

DIRECTIONS

1. Place potatoes in large saucepan; add enough water to cover. Add 3/4 teaspoon of the salt. Bring to a boil. Reduce heat to medium­low; cover loosely and boil gently for 15 to 20 minutes or until potatoes break apart easily when pierced with fork. Drain well.
2. Return potatoes to saucepan; shake saucepan gently over low heat for 1 to 2 minutes to evaporate any excess moisture.
3. . Mash potatoes with potato masher until no lumps remain. Add margarine, pepper and remaining 1/4 teaspoon salt; continue mashing, gradually adding enough milk to make potatoes smooth and creamy.

1 Serving: Calories 120 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat ncg); Cholesterol 0mg; Sodium 230mg; Total Carbohydrate 25g (Dietary Fiber 2g, Sugars 1g); Protein 3g Percent Daily Value*: Vitamin A 0%; Vitamin C 20%; Calcium 0%; Iron 2% Exchanges: 1 1/2 Starch; nc Other Carbohydrate; nc Vegetable Carbohydrate Choices: nc
*Percent Daily Values are based on a 2,000 calorie diet.

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Green Bean Almandine                                                           

Type of recipe: Side Dish

Ingredients

one 16-ounce bag frozen green beans

1 tablespoon non-fat/low fat butter or olive oil

1/2 tablespoon of your favorite seasoning (low sodium preferred)

1/4 cup sliced almonds (unsalted)

Directions

1. Place vegetables in microwave-safe bowl and microwave on defrost
    for 5 minutes.

2. Heat sauté pan on high (1-2 minutes).

3. Drain all water from vegetables.

4. Melt butter/olive oil in pan with seasoning.

5. Add sliced almonds and sauté until toasted and brown, approximately
    2-3 minutes.

6. Add vegetables, stir and cook for an additional 8 minutes, stirring
    frequently. Serve. (Makes 4 servings.)

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Glazed Pearl Onions With Raisins & Almonds

Excellent side dish for any roasted pork or poultry.

Servings: 8

• 2 pounds pearl onions
• 1 cup dry sherry
• 1/2 cup raisins
• 1/4 cup honey
• 1/4 cup water
• 1 tablespoons low saturated fat margarine like Smart Balance
• 1 teaspoon chopped fresh thyme
• 1/2 cup toasted slivered almonds
• 4 teaspoons red wine vinegar
• Salt to taste
• Fresh ground black pepper to taste

Bring a pot of salted water to a boil. Add onions, and cook 3 minutes to loosen skins. Drain, and cool slightly. Cut root ends from onions. Squeeze onions at stem end (onions will slip out of skins).
Combine pearl onions, sherry, raisins, honey, water, margarine, and thyme in a heavy large skillet. Bring to a boil over medium-high heat. Reduce heat to very low, and cover. Simmer until liquid evaporates and onions begin to caramelize, stirring often, about 45 minutes. Season with salt and pepper. Remove from heat. Can be prepared 6 hours ahead. Let stand at room temperature. Warm over low heat before continuing.
Stir almonds and vinegar into onions. Add a few teaspoons of water if mixture is too dry. Serve warm.

Per Serving: 217 Calories; 6g Fat (25.5% calories from fat); 1g Saturated Fat; 3g Protein; 34g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 294mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Garlicky Brussells Sprouts

Serve with any meat, fish or poultry entree.

Servings: 6

• 1 1/2 pounds fresh Brussels sprouts
• 4 cloves garlic, chopped
• 3 teaspoons non saturated fat light margarine, divided
• 2 teaspoons olive or canola oil
• 1/2 cup fat-free chicken broth
• Salt to taste
• 1/8 teaspoon pepper

Wash and trim Brussels sprouts. Cut an X in the base core end of each Brussels sprout; set aside.

In a large saucepan, sauté garlic in 1 teaspoon butter and oil for 2-3 minutes or until golden brown. Add sprouts; toss to coat. Add the broth, salt and pepper; cover and cook for 12-14 minutes or until sprouts are tender. Drain; add the remaining butter and toss until melted.

Per Serving: 67 Calories; 2g Fat (27.2% calories from fat); trace Saturated Fat; 4g Protein; 10g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 83mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Couscous with Walnuts

Submitted by: cfish3241
Source: dLife
Ingredients:
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1 tablespoon dried currants
1 teaspoon reduced-calorie butter
2/3 cup instant couscous
3 tablespoons chopped fresh parsley
1/2 teaspoon crushed dried thyme
1/2 tablespoon chopped walnuts

Prep Time: 5 minutes Cook Time: 5 minutes Servings: 2 Serving Size: 1/2 of recipe Carb Safe: Yes

Instructions:
1. Pour 1 cup of water into a pot. Mix in the cinnamon, cumin, currants, and margarine. Bring to a boil then add the couscous, parsley, and thyme.
2. Cover, turn the heat off, and let sit for about 5 minutes. Sprinkle the walnuts on top.

Try with a reduced calorie margarine.
Nutritional Information:

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Corn and Chive Couscous

This is a great side dish for salmon.

Servings: 2

• 1 cup fresh corn kernels (cut from 2 ears of corn) or thawed frozen
• 1 tablespoon light margarine
• 3/4 cup chicken broth
• 1/2 cup couscous
• 2 tablespoons minced fresh chives

In a small heavy saucepan cook the corn in the butter over moderately high heat, stirring, for 1 minute, add the broth, and bring the liquid to a boil. Stir in the couscous, remove the pan from the heat, and let the mixture stand, covered, for 5 minutes. Stir in the chives and salt and pepper to taste.

Per Serving: 104 Calories; 3g Fat (24.0% calories from fat); 1g Saturated Fat; 7g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 259mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fat.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Cauliflower Casserole

Just toss together and bake!

Servings: 6
Cook for 45 minustes

• Cooking oil spray
• 1 cup mushrooms, chopped
• 3 cups chopped cauliflower
• 1/2 cup chopped sweet onions
• 1 tablespoon canola oil
• 2 teaspoons apple cider vinegar
• 2 teaspoons lemon juice
• 1/4 teaspoon fresh ground white pepper
• 1/2 teaspoon salt
• 2 cloves garlic, minced
• 1/4 cup chopped chives

Preheat oven to 350°F. Spray baking dish with cooking oil spray.
Mix all ingredients and spread in baking dish. Bake uncovered for 45 minutes, stirring twice.
Garnish with chives and serve warm.

Per Serving: 45 Calories
2g Fat
2g Protein
6g Carbohydrate
2g Dietary Fiber
0mg Cholesterol
194mg Sodium
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Brown Rice with Broccoli

Submitted by: jhunter14
Source: dLife
Ingredients:
1 1/3 cups water
1/2 cup quick-cook brown rice
2 cups broccoli florets
1 teaspoon sesame oil
Salt and freshly ground black pepper to taste

Prep Time: 5 to 10 minutes Cook Time: 30 minutes Servings: 2 Serving Size: 1/2 the recipe Carb Safe: No

Instructions:
1. Bring water to a boil and add rice.
2. Lower the heat to medium and cover for 25 minutes.
3. Add broccoli florets and cover for another 5 minutes.
4. Water should be evaporated.
5. Add oil, salt, and pepper before serving.

You can also add other vegetables to this rice, like diced carrots or peas.
Nutritional Information:

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Braised Red Cabbage and Apples

Excellent with any roasted meat or poultry.

Servings: 4

• 2 tablespoons lite olive oil or vegetable oil
• 1 1/2 cups chopped red onions
• 8 cups thinly sliced red cabbage
• 2 cloves garlic, minced
• 2 apples, peeled & cored & chopped
• 1 cup chicken stock
• 1/4 cup red wine vinegar
• 2 tablespoons brown sugar
• 1 bay leaf
• Salt and pepper

In a large heavy nonstick saucepan, over medium heat, heat the oil then add onion and cook for 5 minutes or until softened.
Stir in cabbage, garlic and apples.
Cook, stirring frequently, for 5 minutes or until cabbage begins to wilt.
Stir in stock, vinegar, sugar and bay leaf. Reduce heat, cover, and simmer, stirring occasionally, for 45 minutes or until cabbage is soft and liquid has evaporated.
Remove bay leaf and season with salt and pepper to taste.

Per Serving: 165 Calories; 4g Fat (19.7% calories from fat); 1g Saturated Fat; 6g Protein; 32g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 148mg Sodium. Exchanges: 1/2 Lean Meat; 3 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

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Baked Sweet Potatoes

These can be made ahead of time and baked just before dinner.

Servings: 6

• 6 medium sweet potatoes (2 1/4 pounds)
• 1/4 cup low fat sour cream
• 2 tablespoons skim milk
• 2 tablespoons packed brown sugar
• 2 tablespoons reduced saturated fat margarine, softened
• 1/8 teaspoon salt

Heat oven to 375ºF. Pierce sweet potatoes with fork to allow steam to escape. Bake about 45 minutes or until tender.
Cut thin lengthwise slice from each potato; carefully scoop out inside of potato, leaving a thin shell. Mash potatoes in large bowl until no lumps remain. Beat in sour cream and milk. Beat in brown sugar, butter and salt until potatoes are light and fluffy.
Place shells in ungreased rectangular baking dish, 13x9x2 inches. Fill shells with potato mixture. Cover and refrigerate no longer than 24 hours.
Heat oven to 400ºF. Bake uncovered about 25 minutes or until potato mixture is golden brown. (If baking filled shells immediately after mashing potatoes, bake about 20 minutes.)

Per Serving: 184 Calories; 3g Fat (13.2% calories from fat); 1g Saturated Fat; 3g Protein; 37g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 123mg Sodium. Exchanges: 2 Grain (Starch); 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Artichoke and Pasta Salad

Submitted by: pinakalata
Source: dLife
Ingredients:
1 (14 ounce) can artichoke hearts, drained
1 tablespoon olive oil
1 tablespoon water
1 tablespoon lemon juice
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon black pepper
1 garlic clove, minced
3 cups cooked radiatore, cooked without salt or fat
2 cups thinly sliced spinach
1 cup chopped seeded tomato
1/4 cup crumbled feta cheese

Prep Time: 20 minutes Cook Time: N/A Servings: 6 Serving Size: 1 cup Carb Safe: Yes

Instructions:
1. In a blender, process 2 artichoke hearts, oil, water, lemon juice, basil, oregano, pepper, and garlic until smooth.
2. Chop the remaining artichoke hearts then add to a large bowl with the pasta, spinach, and chopped tomato.
3. Pour artichoke mixture from blender over pasta mix and stir well to coat.
4. Cover and refrigerate 2 hours before serving. Top with feta cheese.

To get 3 ounces of cooked pasta, start with 5 ounces of dry. You can use any fancier shaped pasta like rotelli or bow ties.
Nutritional Information:
Per Serving--
Calories: 153
Carbohydrates: 24.9g
Protein: 5.9g
Total Fat: 3.9g
Saturated Fat: 1.1g
Cholesterol: 4mg
Fiber: 1.8g
Sodium: 137mg

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Apple Honey Glazed Carrots

Wonderful served with poultry or lean pork.

Servings: 6

• 1 tablespoon low saturated fat margarine that you can cook with (like Smart Balance®)
• 1 - 16 ounces package peeled trimmed baby carrots
• 1 cup unsweetened apple juice
• 1 teaspoon honey
• 1 tablespoon snipped chives

Melt low saturated fat margarine in large nonstick skillet over medium-high heat. Add carrots and sauté until carrots begin to brown slightly, about 8 minutes. Add apple juice and honey and bring to a boil. Reduce heat and simmer until carrots are tender and liquid is reduced to a glaze, stirring occasionally, about 15 minutes. Season to taste with salt and pepper. Transfer to bowl and sprinkle with chives and serve.

Per Serving: 60 Calories; 1g Fat (19.5% calories from fat); trace Saturated Fat; 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 51mg Sodium. Exchanges: 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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BREAD

Zucchini Bred - makes 12 slices

Complements to foodfit.com

nonstick cooking spray
1 1/2 cups whole-wheat flour
1 1/2 cups light brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 teaspoon grated nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 whole egg
1 egg white
3 tablespoons canola oil
1 1/4 cups grated zucchini, tightly packed
1 tablespoon vanilla extract
3/4 cup drained, canned, crushed pineapple

1. Preheat the oven to 350°F.
2. Spray a 9" loaf pan with non-stick cooking spray.
3. Sift the flour,sugar, baking powder, baking soda, cinnamon, nutmeg, cloves and salt together. Set aside.
4. In a large mixing bowl, combine the egg, egg white, oil, zucchini, vanilla and pineapple and mix well.
5. Add the flour mixture to the zucchini mixture and stir gently just until combined. Do not overmix. Pour the batter into the prepared pan. Bake until the bread is golden brown and set in the center, about 50 to 60 minutes.
Serving Size: 1/12 of loaf

Number of Servings: 12

Per Serving
Calories 202 Carbohydrate 40 g
Fat 4 g Fiber 2 g
Protein 3 g Saturated Fat 0 g
Sodium 143 mg

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Whole Wheat Soda Bread
A hearty bread that takes no yeast.

Number of Servings: 12

• 1/2 cup unbleached all purpose flour
• 1 1/2 cup whole wheat flour
• 3 tablespoons firmly packed dark brown sugar
• 1 1/2 teaspoons baking powder
• 1 teaspoon caraway seeds, lightly crushed in mortar with pestle*
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup buttermilk
• 1 tablespoons canola oil
• 2 tablespoons apple sauce
• 1 egg

Position rack in center of oven and preheat to 375°F. Grease 9-inch cake pan. Combine first 7 ingredients in large bowl. Whisk to blend. Whisk buttermilk, oil and egg in small bowl to blend. Add to dry ingredients and stir until just mixed. Gently knead dough on floured surface until smooth. Gather into ball. Place in prepared pan, flattening to 1 inch high. Cut double cross in dough, cutting 1/3 inch deep. Bake until light brown, about 40 minutes. Cool on rack. Serve warm or at room temperature.
*If you are a caraway fan, feel free to add a little more.

Per Serving: 105 Calories; 2g Fat (16.4% calories from fat); trace Saturated Fat; 4g Protein; 19g Carbohydrate; 2g Dietary Fiber; 16mg Cholesterol; 225mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Whole Wheat Banana Bread
Simple substitutions like raisins for nuts make this low fat banana bread a treat!

Servings: 48
Makes: 2 loaves

• 4 medium ripe bananas, mashed
• 2/3 cup plain nonfat yogurt
• 1/2 cup egg substitute
• 1/3 cup canola oil
• 1 1/4 cup brown sugar
• 1 cup golden raisins
• 2 1/2 cups whole wheat flour
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 teaspoon vanilla

Preheat oven to 350°F. Spray glass loaf pans (2 - 8.5 x 4.5 x 2.5) with cooking oil spray.
Mix together flour, soda, salt and stir in remaining ingredients. Blend well. Pour into loaf pans.
Bake 50 to 60 minutes or until inserted toothpick comes out clean. Cool in pans on wire rack for 5 - 8 minutes. Remove from loaf pans and cool completely. Slice and serve. Wrap with plastic wrap keep moist.

Per Serving: 71 Calories
2g Fat
1g Protein
13g Carbohydrate
1g Dietary Fiber
trace Cholesterol
79mg Sodium
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Wheat Pita Bread
Fill with your favorite meat salads and greens.

Servings: 12

• 4 1/2 cups all-purpose flour
• 1/2 cup wheat germ
• 1 package rapid rise yeast, * see cooks notes
• 1 1/2 teaspoons salt
• 1 teaspoon sugar
• 1 3/4 cups hot water (125º to 130ºF)
• 2 tablespoons vegetable oil

Set aside 1 cup flour. Mix remaining flour, wheat germ, yeast, salt and sugar in large bowl. Heat water and vegetable oil until hot to touch (125º to 130ºF). Stir into dry mixture. Stir in only enough reserved flour to make soft dough. On lightly floured surface, knead until smooth and elastic, about 8 to 10 minutes. Cover*; let rest 10 minutes.
Divide dough into 12 pieces. On floured surface, shape each into smooth ball, pinching at bottom to seal. Cover; let rise for 30 minutes.
Preheat 3 to 4 ungreased baking sheets in 450ºF oven for 5 minutes. On lightly floured surface, roll balls to 6-inch circles; place on hot baking sheets. Place one baking sheet in 450ºF oven on bottom rack. Bake for 5 to 7 minutes, until puffed and lightly browned on bottom. Repeat with remaining baking sheets. Cool. Store in plastic bags.
COOKS NOTES : *To use regular active dry yeast, dissolve yeast in lukewarm (105 to 115ºF) water. Stir in salt, sugar, oil, wheat germ and 1 cup flour; blend well. Stir in enough remaining flour to make soft dough. Knead, shape and bake as directed above.

Per Serving: 211 Calories; 3g Fat (13.9% calories from fat); trace Saturated Fat; 6g Protein; 39g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 269mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Pecan Sweet Potato Bread

Complements to Dr. Gourment
Servings = 8 | Serving size =1 slice
This recipe can be multiplied by 2.
Bread will keep for 72 - 96 hours in a plastic bag. Reheat gently. This will freeze fairly well if sealed tightly in a plastic bag.

This recipe can be multiplied by two but must be cooked in two separate loaf pans.

1 8 ounce yam (peeled and diced)
1 large egg yolk
1 Tbsp light spread (like Promise Buttery Spread Light or Smart Balance Light)
1/2 cup Splenda
1 tsp pure vanilla extract
1/2 cup chopped pecans
3 large egg whites
1 1/4 cup all purpose white flour
3/4 cup whole wheat flour
1/4 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
2 Tbsp wheat germ
1/4 cup non-fat buttermilk
2 tsp light brown sugar
Steam the yams until they are tender. Mash them with a fork or whisk. Don’t try to make the yams into a puree but there should be some small pieces.

Preheat oven to 350°F. Line a 1 1/2 quart glass Pyrex oblong loaf pan with foil (non-stick foil works best).

Whisk the egg yolk until smooth. Add the reduced-fat spread and whisk together until smooth. Add the Splenda®, mashed yams and vanilla extract and whisk. Fold in the chopped pecans.

In separate bowl whisk the egg whites until they begin to be very frothy and white. Do not beat into stiff peaks (the egg whites should about triple in volume).

Place the all-purpose flour, whole wheat flour, salt, baking powder, baking soda, cinnamon and wheat germ in a sifter and sift into the mixing bowl.

Gently fold the creamed mixture together with the flour mixture. Add buttermilk and fold until smooth. As soon as the mixture is well blended add the frothed egg whites and fold together until smooth.

Pour the batter into the lined Pyrex dish. Sprinkle the brown sugar over the top of the bread and place the loaf pan in the preheated oven. Bake for 50 minutes.

Nutrition Facts
Serving size: 1 slice | Servings 8
Calories 224 | Calories from Fat 58
Amount Per Serving (% Daily Value)
Total Fat 7g (10%) | Saturated Fat 1g (5%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 27 mg (9 %) | Sodium 275 mg (11 %)
Total Carbohydrates 35g (12%) | Sugars 2g
Dietary Fiber 4g (16%) | Protein 7g

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Lemony Carrot Walnut Bread

Complements to Pillsbury online recipes

Prep Time: 15 Min
Total Time: 2 Hr 40 Min
Makes: 1 loaf (16 slices)

INGREDIENTS

1 1/2 cups Fiber One® cereal
1 can (14 1/2 oz) sliced carrots, drained, 1/2 cup liquid reserved
1 teaspoon grated lemon peel
1/3 cup lemon juice
1/4 cup vegetable oil
2 eggs
2 2/3 Cups half Gold Medal® all-purpose flour half whole wheat flour
3/4 cup sugar
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped walnuts

DIRECTIONS

1. Heat oven to 350°F. Grease bottom only of 9x5-inch loaf pan with shortening or cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). Set aside.
2. In large bowl, mash carrots with fork. With electric mixer on low speed, beat in reserved carrot liquid, lemon peel, lemon juice, oil and eggs until blended.
3. Beat in flour, sugar, baking powder, pumpkin pie spice, baking soda and salt until blended. Stir in crushed cereal and walnuts. Spoon batter into pan.
4. Bake about 1 hour 10 minutes or until toothpick inserted in center comes out clean. Cool 15 minutes; remove from pan to cooling rack. Cool completely, about 1 hour, before slicing.

1 Serving: Calories 210 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 25mg; Sodium 210mg; Total Carbohydrate 32g (Dietary Fiber 4g, Sugars 10g); Protein 4g Percent Daily Value*: Vitamin A 45%; Vitamin C 2%; Calcium 6%; Iron 10% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.

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Honey Wheat Bread
A wonderful wheat bread perfect for sandwiches.

Servings: 12

• 2 1/4 cups all-purpose flour
• 1 teaspoon salt
• 1 package Rapid Rise Yeast
• 3/4 cup 2% milk
• 3/4 cup water
• 2 tablespoons honey
• 2 tablespoons vegetable oil
• 2 cups whole wheat flour
• Cooking spray

In large bowl, combine 1 1/2 cups all-purpose flour, salt and undissolved yeast. Heat milk, water, honey and oil until hot to touch, 125º to 130ºF. Gradually add to dry ingredients; beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Add 1/2 cup all- purpose flour; beat at high speed 2 minutes, scraping bowl occasionally. With spoon, stir in whole wheat flour and enough additional all-purpose flour to make stiff dough.
Knead on lightly floured surface until smooth and elastic, about 6 to 8 minutes. Place in bowl, coated with cooking spray, turning to grease top. Cover; let rest 10 minutes.
Roll dough to 12- × 8-inch rectangle; roll up from short end to make loaf. Pinch seam and ends to seal. Place, seam side down, in greased 9- × 5- × 3-inch loaf pan. Cover; let rise in warm, draft-free place until doubled in size, about 30 minutes.
Bake at 375ºF for 35 minutes or until done. Remove from pans; cool on wire rack.

Per Serving: 195 Calories; 3g Fat (15.4% calories from fat); 1g Saturated Fat; 6g Protein; 36g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 187mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Cranberry Nut Muffins: Foodfit.com
Yeilds 36 muffins

nonstick cooking spray
2 cups flour
1 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg, at room temperature
1 cup low-fat milk, at room temperature
4 tablespoons unsalted butter, melted
1/2 cup chopped, dried cranberries
1/2 cup finely chopped pecans

1. Preheat the oven to 400°F. Coat a mini-muffin pan with nonstick spray.
2. Sift the flour, sugar, baking powder and salt together. (This can be done the night before and kept covered on the counter.)
3. Whisk together the egg, milk and melted butter. If the egg and milk are cold, the butter may solidify.
4. Make a well in the center of the dry ingredients and add the liquid all at once. Stir with a wooden spoon until the dry ingredients are just moistened. Fold in the cranberries and pecans. The batter will be a little lumpy; do not overmix.
5. Fill the tins two-thirds full, being careful not to drip batter on the edge of the tins where it will burn and cause sticking.
6. Bake until golden brown and set in the center, approximately 12 to 15 minutes. The muffins are done when a small knife inserted in the center of a muffin comes out dry. Cool for 5 minutes before removing from the pan.
Serving Size: 1 muffin

Number of Servings: 36

Per Serving
Calories 79 Carbohydrate 13 g
Fat 3 g Fiber 0 g
Protein 1 g Saturated Fat 1 g
Sodium 42 mg

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Zesty Oven-Fried Potatoes
Nutritional Information

Calories 99
Total Fat 2 g
Monounsaturated Fat 2 g
Protein 3 g
Cholesterol 0 mg
Carbohydrates 20 g
Fiber 2 g
Sodium 2 mg

Serves: 6 - Serving Size: 1/2 cup
This is finger food at its finest! Have everyone over for a meal with these oven-fries, Cajun Snapper, and Garden Coleslaw.

Ingredients
As Needed Vegetable Oil Spray
1 1/2 lb Medium Red Potatoes (4 to 5)
1 Tbsp Extra Virgin Olive Oil
1/2 to 3/4 tsp Creole Seasoning
1/2 tsp Pepper
2 Tbsp Malt Vinegar

Directions
1. Preheat oven to 400 degrees F. Lightly spray a large baking sheet with vegetable oil spray.
2. Cut each potato lengthwise into six wedges. Put on baking sheet.
3. In a small bowl, combine oil, creole seasoning, and pepper. Drizzle over potatoes and stir to coat.
4. Bake for 30 minutes, or until potatoes are golden and tender. Remove from oven.
5. Sprinkle with vinegar.
Recipe from the American Heart Association's Low-Salt Cookbook 2nd Edition.

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Humus
Serves 12

Ingredients
12-ounce can of garbanzo beans, (chickpeas)
1 tablespoon tahini
1 tablespoon lemon juice
1 teaspoon finely chopped garlic
about 3 tablespoons olive oil
salt to taste
freshly ground black pepper

Cooking Instructions
1. Drain and rinse the garbanzo beans.
2. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic.
3. With the machine running, add the olive oil slowly, until the humus becomes thick and creamy.
4. Add salt and pepper to taste.
5. Serve with pita bread. (Store the remaining beans in a covered container in the refrigerator for up to 5 days.)
Serving Size: about 2 tablespoons
Nutritional Information
Number of Servings: 12

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Fiesta Quesadillas with Black Beans
Serves 4

Ingredients
For the salsa:
1/2 cup chopped tomatoes
3 tablespoons chopped red onion
1 teaspoon minced jalapeño chili pepper, or to taste
3 tablespoons diced red or green peppers
1 teaspoon chopped fresh cilantro leaves
1 tablespoon fresh lime juice
salt to taste
freshly ground black pepper
hot sauce (optional), to taste

For the quesadillas:
4 large whole wheat flour tortillas
1 cup low-fat Monterey jack cheese
1 15-ounce can black beans, drained and rinsed
2 tablespoons chopped fresh cilantro leaves
3/4 cup chopped red onion
3/4 cup chopped tomatoes

Cooking Instructions
For the salsa:
1. In a mixing bowl, combine all of the ingredients. (This can be made up to 2 days in advance and stored in the refrigerator.)
For the quesadillas:
1. Preheat the oven to 200°F.
2. Lay the tortillas out on a work surface and arrange the cheese, beans, cilantro, red onion and tomatoes on half of each tortilla. Fold the tortilla in half to cover the filling.
3. Heat a large non-stick skillet over medium heat. Carefully cook one quesadilla at a time in the skillet until lightly browned on both sides. Transfer the browned quesadillas to a baking sheet and keep warm in the oven while cooking the rest.
4. Slice each quesadilla into 4 wedges and serve with salsa and sour cream.
Serving Size: 1 quesadilla
Nutritional Information
Number of Servings: 4

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Summer Fruit Salad
Serves 4

Ingredients
1 cup mixed berries
1 mango peeled, pitted and cubed
1 nectarine pitted and sliced
2 tablespoons orange juice

Cooking Instructions
1. Mix the fruit in a bowl. Sprinkle with the orange juice.
2. Serve for breakfast over yogurt, as a side dish with lunch or dinner or for dessert over sorbet.
Serving Size: about 2/3 cup
Nutritional Information
Number of Servings: 4

Per Serving
Calories	71	Carbohydrate	18 g
Fat	0 g	Fiber	2 g
Protein	1 g	Saturated Fat	0 g
Sodium	2 mg

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