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Recipes

2 cup flour
1/4 teaspoon salt
1/4 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon ground clove
2 egg whites, whipped
1 cup brown sugar or honey
1/2 cup applesauce
1/3 cup skim milk
1 1/2 cup diced apples

Preheat oven at 350 degrees. Spray a loaf pan (8x4 or 9x5- inch) with nonstick cooking spray. Combine flour, salt, baking soda, baking powder, cinnamon, ginger, and clove and mix well. In another bowl, combine egg whites, brown sugar, applesauce, milk, and apples and mix well. Combine wet ingredients with the dry ingredients and mix just until combined. Pour mixture into pan and bake for 50-60 minutes or until an inserted toothpick comes out clean. Allow to cool slightly then remove from pan and cool on a wire rack. Slice into 12 slices.

Makes 12 servings
Serving size: 1 slice

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1 1/2 tablespoons olive oil
1 1/2 cups broccoli florets
2 cloves minced garlic
3/4 cup julienne zucchini
1/2 cup julienne carrots
1/4 cup honey
1/4 cup lemon juice
1 1/2 teaspoons grated lemon peel
3/4 teaspoon dried basil
3/4 teaspoon dried oregano
2 Roma tomatoes seeded and diced
6 ounces cooked linguine
Salt and pepper to taste
Grated Parmesan cheese

Heat oil in a large skillet over medium-high heat until hot. Add broccoli and garlic and stir-fry for 2 minutes. Add zucchini, carrots, honey, lemon juice, lemon peel and seasoning and stir-fry another 5 minutes or until vegetables are crisp-tender. Reduce heat to low, add tomatoes and simmer for 5 minutes. Toss with noodles, salt and pepper to taste and sprinkle with Parmesan cheese. Can be served hot, cold or at room temperature.

Makes 12 Servings
Serving Size: 6 ounces

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9 lasagna noodles, uncooked
1 teaspoon olive oil
1 medium onion, finely diced
2 cloves garlic, minced
1 medium eggplant, peeled and chopped
2 cups part-skim ricotta cheese
4 ounces feta cheese, crumbled
1 (28 ounce) can tomato sauce
1/2 cup Parmesan cheese, grated

Heat oil in a large saucepan over medium heat. Add onion, garlic and eggplant and mix well. Cover and let vegetables cook over low heat until very soft, about 10 minutes. Remove vegetables from heat and stir in tomato sauce. Stir together ricotta and feta cheese. Cook lasagna noodles according to directions and drain. Preheat oven to 350 degrees.

Spread some of the eggplant mixture in the bottom of a 9x13x2-inch baking dish. Place 3 pieces lasagna noodles over sauce. Spoon 1/3 of the ricotta mixture over noodles and top with 1/3 of the eggplant mixture. Place 3 more lasagna noodles over sauce and continue with layers, topping last layer of noodles with the tomato eggplant mixture. Sprinkle with Parmesan cheese, cover with foil and back for 45 minutes. Remove foil and continue baking another 5-10 minutes. Cut into 12 pieces and serve.

Makes 12 Servings
Serving Size: 1 piece

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1/2 cup sun-dried tomatoes
1/2 cup reduced sodium chicken broth
4 (4 ounce) skinless, boneless chicken breasts
1/2 cup sliced mushrooms
2 tablespoons chopped green onion
2 cloves garlic, minced
1 1/2 teaspoons capers
2 tablespoons red wine
1 teaspoon olive oil
1/2 cup skim milk
2 teaspoons cornstarch
1/2 teaspoon dried basil
4 cups cooked pasta

Coarsely chop the sun-dried tomatoes, cover with hot broth and let stand for 30 minutes. Spray a large nonstick skillet with nonstick spray and heat over medium heat until hot. Add mushrooms, green onions, garlic and capers. Cook over medium heat stirring constantly until mushrooms become soft. Add red wine and tomatoes and heat through. Remove from skillet.

Heat oil in a nonstick skillet over medium heat. Add chicken and brown on both sides. Add tomato-mushroom mixture, heat to boiling then reduce heat. Cover and simmer, stirring occasionally, about 10 minutes or until chicken is no longer pink. Remove chicken from skillet. Combine milk, cornstarch and dried basil and mix well. Stir into tomato mixture and heat to boiling, stirring constantly. Lightly boil for 1 minute or until sauce thickens. Serve tomato mixture and chicken over pasta.

Makes 4 Servings
Serving Size: 1 chicken breast and 8 ounces pasta

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1/2 cup onion, chopped
1/2 cup celery, chopped
1/2 cup dried tart cherries
1/4 cup walnuts, chopped
1 teaspoon dried thyme
1 teaspoon dried marjoram
1/2 teaspoon ground black pepper
1 tablespoon margarine
3 cups cooked rice

Heat margarine in a large nonstick skillet over medium heat. Cook onion, celery, cherries, walnuts, and spices over medium heat for about 10 minutes or until vegetables are tender, stirring occasionally. Add rice and cook 3-4 minutes or until heated through.

Makes 6 Servings
Serving Size: 6 ounces

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1 cup uncooked oats
1/3 cup Splenda sweetener*
1 cup raisins or other small pieces of dried fruit
6 ounces pureed plums
1/4 cup egg substitute
1 tablespoon honey
1 teaspoon cinnamon
1 teaspoon vanilla extract

Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix well. Drop by large serving spoonfuls onto a baking sheet sprayed with nonstick cooking spray. Bake for 12-15 minutes or until browned. Cookies are "cake-like" and don't spread much so they can be placed close together.

Makes approx. 2 dozen
Serving Size: 2 cookies

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3/4 cup uncooked pasta shells
1/4 cup green bell pepper, chopped
1 tablespoon fresh basil, chopped or 1 teaspoon dried basil
1 teaspoon vegetarian Worcestershire sauce (available at health foods stores)
1 large tomato, coarsely chopped
1 small onion, finely chopped
1 clove garlic, finely chopped
1 (15 ounce) can kidney beans, drained
1 (14.5 ounce) can vegetable broth
1 (8 ounce) can garbanzo beans, drained

Mix all ingredients in a large saucepan and heat to boiling, stirring occasionally. Reduce heat, cover and simmer about 15 minutes, stirring occasionally until pasta is cooked.

Makes 4 Servings
Serving Size: 12 ounces

Nutrients per serving:
Calories: 192
Total fat: 2 grams
Saturated fat: trace
Cholesterol: 0 mg
Sodium: 881 mg
Carbohydrate: 34 grams
Protein: 11 grams
Dietary fiber: 7 grams

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2/3 cup canned garbanzo beans, drained
1 tablespoon lemon juice
1 large clove garlic
3/4 cup coarsely chopped onion
1/2 cup cubed avocado
2 tablespoons chopped green chilies
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup seeded, finely chopped tomato
1/2 cup finely chopped green onion

Add beans, lemon juice and garlic in a blender or food processor and process until smooth. Add chopped onion and next 4 ingredients and pulse until chunky and mixed. Transfer to a bowl; stir in chopped tomato and green onions, cover and chill. Serve with lowfat tortilla chips.

Makes 32 Servings
Serving Size: 1 ounce

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