University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes

All Recipes for Diabetes

Almond Cranberry Muffins

Ingredients

3 cups flour
½ cup Splenda
2 teaspoons baking powder
1 teaspoon baking soda
¼ teaspoon salt
16 ounces reduced-fat sour cream
1/3 cup skim milk
¼ cup oil
½ teaspoon almond extract
2 eggs
1 cup dried cranberries
¼ cup slivered almonds

Directions

  1. Preheat oven to 375°. Grease and flour muffin pans, or use paper liners.
  2. Mix flour, Splenda, baking powder, baking soda, and salt. In a separate bowl mix sour cream, milk, oil, extract, and eggs until blended.
  3. Stir sour cream mixture into flour mixture until just moistened. Stir in cranberries and almonds.
  4. Bake for 30 minutes until tops slightly browned.

Total time: 45 min
Preparation time: 15 min



Angel Cake with Berries

Ingredients

1 package (4-serving) vanilla sugar-free pudding mix
1½ cups skim milk
2 teaspoons vanilla or almond extract
½ prepared angel food cake
1 carton (8-ounce) fat-free frozen whipped topping, thawed
1½ cups frozen, unsweetened raspberries or strawberries
Cooking spray

Directions

  1. At least 3 hours before serving, prepare pudding according to package directions, but use only 1½ cups skim milk.
  2. Add vanilla or almond extracts to pudding, mix well, and chill.
  3. At least 2 hours before serving slice angel food cake into thin strips with serrated knife.
  4. Fold half of thawed whipped topping into chilled pudding.
  5. Spray 9x9 inch dish lightly with cooking spray. Place a third of cake slices in bottom of dish. Cover with a third of pudding; then sprinkle with a layer of frozen berries.
  6. Repeat to make 3 layers. Spread remaining whipped topping over top of dessert. Chill at least 2 hours before serving. Cut into 12 squares and serve cold.

Total time: 3 hrs 20 min
Preparation time: 20 min
Chill time: 2 hours



Apple and Pineapple Chill

Ingredients

1 can (20-ounce) crushed pineapple in its own juice
1 small apple, grated
1 package unflavored gelatin
½ cup cold water
Non-fat whipped topping

Directions

  1. Combine crushed pineapple and unflavored gelatin in a saucepan. Allow gelatin to soften 5 minutes.
  2. Bring to a boil, stirring to dissolve gelatin. Remove from heat. Stir in cold water.
  3. Fold in grated apple. Chill until firm.
  4. Top with 2 tablespoons non-fat whipped topping to serve.

Note: Gel will turn the color of the apple peel unless folded after the mixture begins to set, or peel the apple before grating.

Total time: 3 hrs 11 min
Preparation time: 10 min
Chill time: 3 hours



Apple Raisin Bread Pudding

Ingredients

4 cups “lite” white bread cubes (about 6 slices)
1 medium apple, chopped
1 cup raisins
2 large eggs
12 ounces non-fat evaporated skimmed milk
½ cup apple juice
¼ cup Splenda
1½ teaspoons cinnamon
Cooking spray

Directions

  1. Preheat oven to 350°. Spray an 11x7 inch baking dish with cooking spray.
  2. Combine bread cubes, apple, and raisins.
  3. Beat eggs in a medium bowl. Stir in evaporated milk, apple juice, Splenda, and cinnamon; mix well.
  4. Pour egg mixture over bread mixture, pressing bread into egg mixture. Let stand for 10 minutes. Pour into baking dish.
  5. Bake at 350° for 40-45 minutes, or until set and apples tender.

Total time: 1 hr
Preparation time: 20 min



Apple-Berry Crisp

Ingredients

1 large apple
¾ cup fresh or frozen unsweetened blueberries
4 packets Equal
¼ teaspoon cinnamon
¼ cup uncooked oats
¼ cup flour
1 tablespoon brown sugar
1 tablespoon chopped pecans
1½ tablespoons low-fat (not non-fat) margarine
Cooking spray

Directions

  1. Preheat oven to 350º.
  2. Coat inside of 1-quart heat-proof baking dish with cooking spray.
  3. Peel and slice apple into dish. Add fresh or frozen blueberries and toss lightly.
  4. Combine cinnamon and sweeteners in mixing bowl. Sprinkle over fruit.
  5. In same mixing bowl combine oats, flour, brown sugar, and pecans. Add margarine and mix with fork until crumbly. Sprinkle over fruit in baking dish.
  6. Bake for 20 minutes or just until fruit juices bubble up on sides and in the middle of the dish.

Total time: 40 min
Preparation time: 20 min



Applesauce Cake

Ingredients

¼ cup margarine, softened
¼ cup oil
1 cup Splenda
½ cup sugar
2 eggs, beaten
1 cup unsweetened applesauce
2 cups flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon cinnamon
½ teaspoon cloves
¾ cup raisins
2 teaspoons powdered sugar, optional

Directions

  1. Heat oven to 350°
  2. Beat margarine, oil, and sugars very thoroughly; add eggs and applesauce and beat well.
  3. In another bowl, mix flour, baking powder, baking soda, salt, cinnamon, and cloves
  4. Fold in raisins.
  5. Add dry ingredients to wet ingredients nad beat until smooth.
  6. Pour batter into greased 8 x 8 inch baking pan.
  7. Bake at 350° for 35-40 minutes.
  8. (Dust with powdered sugar, if desired, after cooling cake.)
  9. Best if eaten within 1-2 days

Total time: 1 hr
Preparation time: 20 min



Applesauce Molasses Cake 

Ingredients

36 ounces unsweetened applesauce
¼ teaspoon salt
1 cup dried apple slices
1/3 cup shortening
2-¾ cup flour + 2 tablespoons
¾ cup Splenda
2 teaspoons cinnamon
1/3 cup molasses
¼ teaspoon nutmeg
2 eggs
¼ teaspoon allspice
6 ounces lowfat buttermilk
1 teaspoon baking soda
non-stick cooking spray

Directions

  1. Spray 2-9" cakepans with cooking spray and dust with 2 tablespoons flour. Heat oven to 350°.
  2. Combine applesauce and apple slices in saucepan; bring to boil and simmer about 20 minutes until thick. Cool.
  3. Combine flour, spices, baking soda, and salt. In another bowl blend shortening, Splenda, molasses, and eggs. Combine dry and wet ingredients, alternating with buttermilk.
  4. Turn into pans, patting batter out towards pan edges. Bake 20 minutes. Cool.
  5. Use applesauce mixture as frosting between each layer and on top.  May serve with fat-free whipped topping (add 15 calories per  2 tablespoons). Refrigerate cake to store.

Total time: 1 hr
Preparation time: 20 min



Asparagus Frittata

Ingredients

1-½ cup egg substitute (6 egg equivalents)
2 scallions, chopped
1/3 cup Parmesan cheese
2 tablespoons olive oil
24 asparagus spears, trimmed
1 teaspoon dried mint

Directions

  1. Slice trimmed asparagus into 1-inch diagonal pieces. Heat oil in a 10-inch nonstick skillet and sauté asparagus and scallions about five minutes.
  2. Blend egg substitute, cheese and mint. Pour over asparagus and scallions in skillet and cook on medium heat, gently pulling sides back from skillet to cook egg substitute throughout. Cover skillet with lid once egg mixture is half-cooked. Use a spatula to divide into thirds, and turn once.

Total time: 20 min
Preparation time: 5 min



Baked Parmesan Perch

Ingredients

8 ounces perch fillets, thawed
½ cup bread crumbs, plain
¼ cup skim milk
½ teaspoon rosemary
1 tablespoon Parmesan cheese
Cooking spray

Directions

  1. Preheat oven to 450°F.  Spray shallow baking pan with cooking spray.
  2. Combine Parmesan cheese, bread crumbs, and rosemary. Dip fillets in milk, then roll in bread crumb mixture.
  3. Place fillet in pan and bake for 15-20 minutes or until fish flakes easily with fork.

Total time: 35 min
Preparation time: 15 min



Baked Pork Chops

Ingredients

Hot `n`Spicy Seasoning

¼ cup paprika
2 teaspoons chili powder
2 tablespoons dried oregano, crushed
1 teaspoon black pepper
1 teaspoon garlic powder
½ teaspoon red (cayenne) pepper
½ teaspoon dry mustard

Mix all ingredients together. Store in an airtight container.

(For 2 persons)
2 lean boneless pork chops (4 ounces each)
1 egg white
2 tablespoons evaporated skim milk
¼ cup cornflake crumbs
1 teaspoon Hot `n Spicy Seasoning
Cooking spray

(For 4 persons)
4 lean boneless pork chops (4 ounces each)
1 egg white
¼ cup evaporated skim milk
½ cup cornflake crumbs
1 tablespoon Hot `n Spicy Seasoning
Cooking spray

Directions

  1. Preheat oven to 375º.
  2. Trim all fat from chops and discard.
  3. Beat egg white with evaporated skim milk. Place chops in milk mixture. Let stand for 5 minutes, turning chops once.
  4. Mix together cornflake crumbs and Hot`n`Spicy Seasoning in plastic bag.
  5. Remove chops from milk mixture. Drop in plastic bag and shake to coat thoroughly.
  6. Spray a 13 x 9 inch baking pan with cooking spray. Place chops in pan. Sprinkle all remaining crumb mixture on chops.
  7. Bake at 375º for 15 minutes. Turn chops; bake 15-25 minutes more or until no pink remains.

Total time: 30 min
Preparation time: 15 min



Baked Steak Fries

Ingredients

3 medium large potatoes
1 teaspoon garlic powder
2 teaspoons chili powder
½ teaspoon salt
2 teaspoons onion powder
non-stick cooking spray

Directions

  1. Preheat the oven to 425º. Wash and slice each potato into 8 wedges. Spray wedges with non-stick spray.
  2. Combine remaining ingredients in a plastic bag. Add wedges and gently shake to coat.
  3. Bake for 30 minutes.

Total time: 40 min
Preparation time: 10 min



Banana Pineapple Pie

Ingredients

1½ cups graham cracker crumbs
1/3 cup reduced-fat margarine
2 bananas (sliced thinly)
1 package (8-ounce) fat free cream cheese, softened
1½ cups skim milk
1 package (four-serving size) sugar-free instant vanilla pudding
1 can (20-ounce) crushed pineapple, drained
½ tub of an 8 ounce frozen “lite” whipped topping, thawed

Directions

  1. Mix graham cracker crumbs and reduced-fat margarine with fork or pastry cutter until margarine is cut into crumbs. Wet fingers and press mixture into bottom of baking dish.
  2. Slice bananas and spread evenly over crumb mixture.
  3. Beat softened cream cheese until very smooth and gradually add milk, beating until smooth. Add pudding mix and beat one minute or until mixture begins to thicken. Spoon evenly over bananas.
  4. Spread drained crushed pineapple over the pudding layer.
  5. Spread whipped topping over pineapple layer, making sure to spread to edges of baking dish.
  6. Refrigerate at least one hour, but refrigerating three or more hours is best.
    Cut into 16 slices and serve chilled.

Total time: 3 hrs 30 min
Preparation time: 30 min
Chill time: 3 hours



Banana Split Oatmeal

Ingredients

1/3 cup dry oatmeal, quick-cooking
1/8 teaspoon salt
½ sliced banana
¾ cup very hot water
½ cup frozen yogurt, non-fat

Directions

  1. In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water.
  2. Microwave on high for one minute. Stir. Microwave on high for another minute. Stir again.
  3. Microwave an extra 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again.
  4. Top with banana slices and frozen yogurt.

Total time: 5 min
Preparation time: 5 min



Banana Walnut Muffins

Ingredients

1½ cups flour
¾ cup chopped walnuts
½ cup toasted wheat germ
¼ cup brown sugar, not packed
¼ cup Splenda
1 tablespoon baking powder
1 teaspoon cinnamon
½ teaspoon salt
¼ teaspoon nutmeg
2 ripe bananas, mashed
¾ cup skim milk
4 tablespoons margarine, softened
1 egg

Directions

  1. Preheat oven to 400º. Place with 12 paper liners in a muffin pan.
  2. Mix flour, walnuts, wheat germ, brown sugar, Splenda, baking powder, cinnamon, salt, and nutmeg in a large bowl.
  3. Stir in remaining ingredients. Mix until just blended.
  4. Fill muffin liners with mix.
  5. Bake until a toothpick comes out clean, about 40 minutes.

Total time: 1 hr
Preparation time: 20 min



Basque Chicken 

Ingredients

1.6 pounds skinless boneless chicken breast
1 tablespoon olive oil
2 tablespoons water
Seasoning:
2 teaspoons paprika
1 teaspoon garlic powder
2 tablespoons flour
2 tablespoons minced onion
½ teaspoon black pepper
½ teaspoon dried thyme
½ teaspoon dried oregano

Directions

  1. Combine all ingredients for seasoning in plastic container with lid.  Add chicken and shake to coat.  Refrigerate at least 2 hours, shaking several times to coat chicken with seasoning.
  2. Add oil to non-stick skillet. Add chicken and cook to brown.  Add about 2 tablespoons water and cover to steam until chicken is done; about 20 minutes.

Total time: 1 hr 26 min
Preparation time: 5 min
Chill time: 2 hours



Beef with Green Chile

Ingredients

1½ pounds lean beef (such as sirloin)
1 cups diced green chile
span> (roasted and peeled, fresh or frozen)
1 onion, sliced in rings
2 cloves garlic, minced
½ teaspoon salt

Directions

  1. Cut beef into chunks or strips.
  2. Add all ingredients except cornstarch to skillet.
  3. Simmer, covered, for about 30 minutes. You may need to add a little water so mixture simmers well. (Don’t add too much water or mixture will get soupy.)
  4. Add cornstarch to small amount of water to make a smooth paste. Add to meat mixture and stir.
  5. Cook until cornstarch thickens (about 5 more minutes).

Note: This dish can be served as an entrée or as a burrito filling. When you buy flour tortillas for burritos, choose those that are thinner or smaller, because they have fewer calories and carbohydrate.

Total time: 45 min
Preparation time: 10 min



Blueberries in Cream

Ingredients

1 pint fresh blueberries
2/3 cup non-fat plain yogurt
1/3 cup non-fat sour cream
4 packets (1 gram each) Equal
1/8 teaspoon finely grated orange rind
½ teaspoon vanilla
1/8 teaspoon almond extract

Directions

  1. Wash berries and pat dry.
  2. Sprinkle 2 packets Equal over berries and set aside.
  3. In a small bowl combine yogurt, sour cream, 2 packets Equal, orange rind, vanilla and almond extracts.
  4. Spoon berries into 4 goblets or dessert bowls.
  5. Top with yogurt mixture.

Total time: 15 min
Preparation time: 15 min



Blueberry Pie Filling

Ingredients

2 12-ounce pkgs. frozen unsweetened blueberries
½ cup Splenda
3 tablespoons cornstarch dissolved in 4 table spoons water
1 teaspoon vanilla
1 tablespoons lemon juice

Directions

  1. Partially defrost blueberries.
  2. Combine all other ingredients in a saucepan.
  3. Add blueberries and heat over medium heat, stirring constantly, until blueberries are completely thawd and mixture thickens.
  4. Pour into pie shell.

Total time: 20 min
Preparation time: 10 min



Blueberry Pie with Cottage Cheese Pie Crust

Ingredients

Pie Crust
1 cup flour
½ cup low-fat cottage cheese
3 tablespoons butter flavored shortening
¼ teaspoon salt

Directions

  1. Preheat oven to 475°.
  2. Combine flour and salt.
  3. Cut shortening into flour until mixture resembles coarse meal.
  4. Mix in cottage cheese until it forms a soft dough. May use immediately or chill.
  5. Roll dough between sheets of wax paper.
  6. Fit into 9-inch pie pan.
  7. Bake at 475° 6-8 minutes, until lightly browned.

Blueberry Filling

Total time: 20 min
Preparation time: 15 min



Braised Cabbage

Ingredients

1 tablespoon margarine
1 tablespoon chicken broth
1 pound green cabbage (½ medium head), cut into ¼ inch strips
¼ teaspoon crushed thyme
1 tablespoon minced fresh parsley leaves
Salt/pepper to taste

Directions

  1. Melt margarine in large skillet over medium heat.
  2. Add broth, then cabbage and thyme.
  3. Bring to a simmer; cover and continue simmering, stirring occasionally until cabbage is wilted but still bright green, about 7 to 9 minutes.
  4. Sprinkle with parsley and season to taste with salt and pepper.

Total time: 20 min
Preparation time: 5 min



Broccoli and Cheese Casserole

Ingredients

2 (10-ounce) packages of frozen chopped broccoli
2 cans (10.5-ounces) low fat cream of mushroom soup
1 cup shredded reduced-fat cheddar cheese, divided
¼ cup skim milk
¼ cup reduced-fat mayonnaise
½ cup egg substitute
Dash of red pepper
Hungarian paprika (optional)

Directions

  1. Preheat oven to 350°.
  2. Cook broccoli according to package directions in saucepan. Drain in colander. Reserve vegetable broth to use in soup.
  3. Spoon broccoli into baking dish.
  4. In mixing bowl, combine soup, ½ cup of cheese, milk, mayonnaise, egg substitute and red pepper.
  5. Spoon this mixture evenly over broccoli. Sprinkle with remaining cheese and paprika.
  6. Bake at 350° for 45 minutes.

Total time: 1 hr
Preparation time: 15 min



Caribbean Salsa Salad

Ingredients

2 cups cooked brown rice
1 tablespoon chopped fresh cilantro
1 15-ounce can black beans, rinsed & drained
1 cup frozen corn, thawed
2 cups chopped tomatoes
1 cup salsa
1 cup chopped bell pepper
4 ounces cubed low fat Monterey Jack cheese
¼ cup chopped green onions

Directions

  1. Combine all ingredients in a large bowl except salsa and cheese.
  2. Gently stir in salsa and cheese. Serve at room temperature immediately or chill.

Total time: 30 min
Preparation time: 30 min



Carrot Cake

Ingredients

1¼ cups raisins
½ cup water
5 packets Sweet ‘n Low
5 packets Equal
½ cup canola oil
3 cups grated carrots (about ½ pound carrots)
1¼ cup unsweetened applesauce
¾ cup egg substitute
1 teaspoon vanilla extract
1½ teaspoons cinnamon
½ teaspoon allspice
1 teaspoon baking soda
1 tablespoon baking powder
1½ cups all-purpose flour
½ cup whole wheat flour
Cooking spray

Directions

  1. Preheat oven to 350°.
  2. Combine raisins, water, and 1 packet each of Sweet `n Low and Equal in small saucepan. Simmer over medium heat until water is absorbed. Stir occasionally. Remove from heat and let cool.
  3. In large bowl, combine raisins, oil, grated carrots, applesauce, egg substitute, and vanilla extract.
  4. In smaller bowl, combine cinnamon, allspice, 2 packets Sweet `n Low, 4 packets Equal, baking soda, baking power, all-purpose flour, and whole wheat flour. Stir to combine.
  5. Add dry mixture to fruits in large bowl. Mix well.
  6. Coat 9 x 13 inch baking pan with cooking spray. Pour batter into the coated pan. Bake in preheated 350° oven for 30 minutes or until the cake is light brown.
  7. Serve warm or cooled. Cut into 16 servings.

Total time: 1 hr
Preparation time: 30 min



Carrot Cucumber Salad in Dill Dressing

Ingredients

1 cucumber
2 cups grated carrots
½ cup non-fat plain yogurt
1 teaspoon dill weed
1 teaspoon lemon juice

Directions

  1. Peel cucumber, leaving stripes of peel on it if more crunchiness is desired. Slice lengthwise in fourths. Gently scrape seeds out. Thinly slice each cucumber fourth.
  2. Mix yogurt, dill weed, and lemon juice.
  3. Add cucumber and carrots. Gently toss to coat vegetables.

Total time: 15 min
Preparation time: 10 min



Cauliflower Potato Soup

Ingredients

2 tablespoons margarine
1 cup chopped onion
4½ cups chopped cauliflower
4 cups peeled, diced potato
¾ cup shredded carrot
1 teaspoon caraway seeds
6 cups non-fat chicken broth
½ teaspoon salt
Pepper, to taste

Directions

  1. Melt margarine in large saucepan; add onion. Cook until lightly browned.
  2. Add cauliflower, potato, carrot, and caraway seeds, stirring constantly for 4-5 minutes.
  3. Add remaining ingredients and bring to a boil. Reduce heat, cover and simmer about 15 minutes or until vegetables are tender.
  4. Remove lid, and lightly mash vegetables until chunky, pureed mixture.
  5. Replace lid and simmer another 20-30 minutes.

Total time: 1 hr
Preparation time: 30 min



Cherry Oatmeal Drops

Ingredients

6 tablespoons Splenda
6 tablespoons sugar
½ cup margarine, softened
1 egg
1 teaspoon vanilla
1/3 cup chopped maraschino cherries
¼ cup cherry juice
2-4 tablespoons water
1 cup oats
1½ cup flour
½ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt

Directions

  1. Preheat oven to 350º.
  2. Mix together sugars and margarine.
  3. Add egg, vanilla, cherries, juice, and water (start with 2 tablespoons); stir well.
  4. Add dry ingredients; mix well (if too dry, add 1-2 tablespoons more of water.)
  5. Drop by teaspoons onto greased cookie sheet.
  6. Bake at 350º for 10-12 minutes.

Total time: 30 min
Preparation time: 20 min



Chicken Finger Manicotti

Ingredients

1 package manicotti shells (14 shells)
1 jar (30-ounce) spaghetti sauce
1 teaspoon garlic powder
24 ounces (1½ pounds) chicken tenders
1½ cups light shredded mozzarella cheese

Directions

  1. Cook manicotti shells according to directions.
  2. Heat oven to 350º.
  3. Spread a small amount of spaghetti sauce over the bottom of a 13x9 inch baking pan.
  4. Sprinkle garlic powder on chicken. Put chicken tender into manicotti shell. Place stuffed shells in baking pan.
  5. Pour remaining sauce over shells. Sprinkle with cheese.
  6. Cover baking pan with foil. Bake for 1 hour.

Total time: 1 hr 15 min
Preparation time: 15 min



Chicken Stew

Ingredients

  • 8 chicken pieces (4 pounds chicken total, breasts or legs)
  • 1 cup water
  • 2 small garlic cloves, minced
  • 1 small onion, chopped
  • 1½ teaspoons salt
  • ½ teaspoon pepper
  • 3 medium tomatoes, chopped
  • 1 teaspoon parsley, chopped
  • ¼ cup celery, finely chopped
  • 2 medium potatoes, peeled and chopped
  • 2 small carrots, chopped
  • 2 bay leaves
  • Directions

  • Remove the skin from the chicken and any extra fat.  In a large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley.  Tightly cover and cook over low heat for 25 minutes.
  • Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender.  Remove bay leaves before serving.
  • Total time: 1 hr
    Preparation time: 20 min



    Chocolate Almond Biscotti

    Ingredients

    ½ cup chopped almonds
    ½ cup Splenda
    1 cup flour
    2 eggs
    ¼ cup unsweetened cocoa powder
    1 teaspoon vanilla
    ½ teaspoon baking soda
    1 teaspoon almond extract
    1/8 teaspoon salt
    non-stick baking spray

    Directions

    1. Preheat oven to 350°F. Place foil on baking sheet and spray with non-stick baking spray.
    2. Combine almonds, flour, cocoa powder, baking soda and salt. Combine Splenda, eggs, and flavorings. Combine the two mixtures.
    3. Form 2 logs about 5 inches long and place on baking sheet. Bake for 15 minutes. Cool for 15 minutes.
    4. Cut each log into 7 diagonal slices. Bake at 300 degrees for 20 minutes.

    Total time: 1 hr
    Preparation time: 15 min



    Cinnamon Lime Chicken

    Ingredients

    4 boneless skinless chicken breasts
    1 teaspoon salt
    ½ tablespoon cinnamon
    1 tablespoon olive oil
    ½ medium white onion, minced
    2 cloves garlic, minced
    Juice from 3 limes

    Directions

    1. Heat oven to 400°F.
    2. Combine salt and cinnamon. Rub mixture into chicken breasts.
    3. Place chicken on baking sheet and cook in the oven until juices run clear (Approximately 15-20 minutes).
    4. Remove chicken from oven let cool
    5. While chicken is cooling, mince onion and garlic. Sauté in frying pan.
    6. Tear cooled chicken into thin strips.
    7. Place chicken in pan with onion and garlic. Add lime juice.
    8. Simmer for about 15 minutes or until hot.
    9. Serve by itself or in corn tortillas.

    Total time: 45 min
    Preparation time: 15 min



    Cinnamon Lime Chicken

    Ingredients

    4 boneless skinless chicken breasts
    ½ medium white onion, minced
    1 teaspoon salt
    ½ tablespoon cinnamon
    2 cloves garlic minced
    1 tablespoon olive oil
    Juice from 3 limes

    Directions

    1. Heat oven to 400° F.
    2. Combine salt and cinnamon.  Rub mixture into chicken breasts.
    3. Place chicken on baking sheet and cook in the oven approximately 15-20 minutes until tender. Remove chicken from oven and let cool.
    4. While chicken is cooling, mince onion and garlic. Sauté in frying pan.
    5. Cut cooled chicken into thin strips. Place chicken in pan with onion and garlic.  Add limejuice. Simmer for about 15 minutes or until hot.  Serve by itself or in corn tortillas.

    Total time: 45 min
    Preparation time: 10 min



    Coleslaw

    Ingredients

    1 bag shredded coleslaw mixture or 3½ cups shredded cabbage and ¼ cup shredded carrots
    2 tablespoons finely chopped onion
    ¼ cup chopped celery
    ¼ cup chopped green or red pepper

    Dressing:
    ¼ cup light mayonnaise
    1 tablespoon vinegar (plain or red wine type)
    3 packets artificial sweetener
    ¼ teaspoon salt
    ¼ teaspoon pepper

    Directions

    1. Place all dressing ingredients into bottom of large bowl and mix with rubber scraper to blend.
    2. Chop onion, celery, and pepper on cutting board or in food processor.
    3. Add chopped and shredded vegetables to large bowl.
      Toss well to blend and refrigerate. Can be made the night before.

    Total time: 10 min
    Preparation time: 10 min



    Collard or Turnip Greens

    Ingredients

    1 pound of collard or turnip greens
    1 packet low sodium beef bouillon
    1 small onion, chopped
    ¼ cup vinegar
    Pepper, to taste

    Directions

    1. Cook greens in 1 cup of water seasoned with the bouillon and onion for 4 minutes (may need to cook longer if greens are older).
    2. Add vinegar and pepper to taste.

    Total time: 5 min
    Preparation time:



    Copper Carrot Pennies

    Ingredients

    2 pounds carrots, scraped and sliced
    1 green pepper, cored and sliced
    1 onion, sliced

    Marinade:
    1 can (10.75-ounce) tomato soup
    ½ cup cider vinegar
    8 packets Equal
    1 tablespoon canola oil
    ½ teaspoon mustard
    1 teaspoon Worcestershire sauce
    Black pepper to taste

    Directions

    1. Cook sliced carrots in small amount of water in covered sauce pan until tender. Drain and cool.
    2. Alternate layers of carrots, onion and pepper in glass serving dish or bowl.
    3. Blend together the marinade ingredients. Pour over layered vegetables.
    4. Cover with plastic wrap and chill for 24 hours.

    Total time: 24 hrs
    Preparation time:
    Chill time: 24 hours



    Corn Salad

    Ingredients

    1 can (11-ounce) whole kernel corn, drained
    1 cup celery, finely chopped
    ½ small bell pepper, finely chopped
    1 teaspoon mild onion, finely chopped

    Dressing:
    ½ cup reduced-fat mayonnaise or reduced-fat mayonnaise-type salad dressing
    1½ tablespoon lemon juice
    ½ teaspoon prepared mustard
    Black pepper to taste

    Directions

    1. Prepare and mix vegetables together in medium mixing bowl.
    2. In small bowl, mix together dressing ingredients.
    3. Stir salad dressing into vegetables. Cover tightly and chill.

    Total time: 15 min
    Preparation time: 10 min



    Cranberry Biscotti Bread 

    Ingredients

    Nonstick cooking spray
    ¾ cup unsweetened orange juice
    2 cups flour
    ½ cup water
    1 cup Splenda
    1 tablespoon grated orange peel
    1½ teaspoons baking powder      
    3 tablespoons oil  
    ½ teaspoon baking soda 
    ½ cup chopped walnuts
    ½ teaspoon salt  
    2 cups chopped fresh cranberries
    1 egg

    Directions

    1. Spray loaf pan lightly with cooking spray. Preheat oven to 350ºF. 
    2. Combine flour, Splenda, baking powder, baking soda, and salt.
    3. Combine remaining ingredients except nuts and berries. Make a well in dry ingredients and add egg mixture, mixing until just moist. Stir in nuts and berries.
    4. Pour into pan, bake until crust is brown, 55-60 minutes.

    Total time: 1 hr 15 min
    Preparation time: 15 min



    Cranberry Chutney

    Ingredients

    1 cup raw cranberries
    1 cup water
    2 tablespoons Splenda
    ½ teaspoon ground ginger
    ½ teaspoon cinnamon
    ½ teaspoon ground cloves
    ¼ cup finely chopped onion
    ¼ cup finely chopped celery
    1 medium apple, peeled and chopped

    Directions

    1. Simmer all ingredients except apple in saucepan for 15 minutes, stirring occasionally.
    2. Add chopped apple and cook for an additional 5 to 10 minutes.
    3. Cool. Serve with to turkey, fish, or pork.

    Note: This is a tart chutney. To increase sweetness, add additional Splenda.

    Total time: 25 min
    Preparation time:



    Cranberry Ice

    Ingredients

    1 can (8-ounce) jellied cranberry sauce
    1 cup diet carbonated lemon-lime beverage
    1 tablespoon grated fresh ginger

    Directions

    1. Beat cranberry sauce and food coloring in small mixing bowl until smooth.
    2. Mix in lemon-lime beverage and ginger gradually on low speed.
    3. Pour into refrigerator tray; cover and freeze until firm.
    4. Remove from freezer; break into chunks in small mixer bowl. Beat until fluffy and smooth.
    5. Return to refrigerator tray; cover and freeze until firm.

    Total time: 3 hrs 20 min
    Preparation time: 20 min
    Chill time: 3 hours



    Cranberry Meat Sauce

    Ingredients

    1 cup Ten Minute Cranberry Sauce (no sugar added)
    ¾ cup bottled barbeque sauce
    ¾ cup unsweetened apple juice
    2 tablespoons water
    1 tablespoon cornstarch

    Directions

    1. In large glass measuring cup, mix cranberry sauce, barbeque sauce, and apple juice.
    2. Cook in microwave uncovered, 4 minutes or until bubbly; stirring occasionally.
    3. Mix water and cornstarch together; add to hot mixture.
    4. Cook uncovered for 1 more minute or until thick and bubbly, stirring once.

    Total time: 10 min
    Preparation time: 10 min



    Cranberry Scones

    Ingredients

    2 cups flour
    1 teaspoon orange peel
    ½ cup Splenda
    3 tablespoons margarine
    2 teaspoons baking powder
    1 cup fat-free sour cream
    ½ teaspoon salt
    1 cup dried cranberries
    1 egg

    Directions

    1. Preheat oven to 375ºF.
    2. Combine flour, Splenda, baking powder, salt and orange peel. Cut margarine into mixture.
    3. Beat egg; add to flour mixture.
    4. Stir in sour cream until blended. Stir in cranberries.
    5. Drop rounded tablespoons onto non-stick cookie sheet. With a floured cup or glass, press mixture to flatten slightly. Bake 14-18 minutes until slightly browned.

    Total time: 30 min
    Preparation time: 15 min



    Crustless Spinach Quiche

    Ingredients

    5 large eggs, beaten
    6 ounces low-fat (1%) cottage cheese
    4 ounces feta cheese
    ½ cup shredded Swiss cheese
    2 tablespoons margarine
    ½ teaspoon nutmeg
    1 box (10-ounce) frozen spinach, thawed and drained
    Cooking spray

    Directions

    1. Preheat oven to 350º.
    2. Spray a quiche or 10-inch pie pan with cooking spray.
    3. In a large bowl, combine all ingredients except spinach.
    4. Stir in spinach.
    5. Pour into pan. Bake for 35-45 minutes until slightly browned on top.

    Total time: 50 min
    Preparation time: 5 min



    Dark Chocolate Strawberry Fondue

    Ingredients

    48 fresh strawberries
    4 ounces unsweetened chocolate
    ½ cup skim milk
    5 tablespoons Splenda

    Directions

    1. Place chocolate squares in a microwave-safe bowl and microwave on high in 1-minute increments until melted.
    2. Whisk in milk and Splenda.
    3. Dip strawberries using about 1 teaspoon of chocolate per berry.

    Total time: 5 min
    Preparation time: 5 min



    Dill Carrots 

    Ingredients

    1 package (10 oz.) shredded carrots   
    1 cup water
    ½ medium onion, sliced, shredded 
    Dried dill

    Directions

    1. In a medium saucepan add carrots and onion. Add water.
    2. Bring to a boil. Cover and simmer 15 minutes.
    3. Sprinkle with dill before serving.

    Total time: 20 min
    Preparation time: 5 min



    Dill Pasta Salad

    Ingredients

    1 pound box rotini pasta
    4 Roma tomatoes
    3 cups broccoli flowerets
    ¾ cup fat-free Italian dressing
    1.5 tablespoon dried dill (or more to taste)

    Directions

    1. Bring 5 quarts of water to a boil. Add pasta, stir, and boil uncovered 9 to 11 minutes, stirring occasionally. Drain and place in bowl.
    2. Chop tomatoes. Add broccoli and tomatoes to pasta.
    3. Add dressing and dill. Toss gently.

    Total time: 30 min
    Preparation time: 15 min



    Dill Potato Salad

    Ingredients

    2 pounds potatoes
    ½ cup reduced fat mayonnaise
    2 eggs, hard-cooked and diced
    ¼ cup reduced fat sour cream
    2 ribs celery, diced
    1 tablespoon balsamic vinegar
    1 medium red onion, diced
    1 teaspoon Dijon mustard
    1 dill pickle, diced
    1 tablespoon dried dill

    Directions

    1. Cover potatoes with water in a large saucepan and boil for about 10 to 12 minutes, until just tender. Pour off water and peel. Cut potatoes into cubes and place in large bowl.
    2. Combine potatoes with eggs, celery, red onion, and dill pickle.
    3. In another bowl, combine the sour cream, mayonnaise, vinegar, dill, and Dijon mustard.
    4. Add to the potatoes and stir gently to combine

    Total time: 30 min
    Preparation time: 15 min



    Double Corn Bread

    Ingredients

    1 cup cornmeal
    ½ cup all-purpose flour
    2 teaspoons baking powder
    ½ teaspoon baking soda
    2 egg whites (or ¼ cup egg substitute)
    ½ cup non-fat sour cream
    2 tablespoons canola oil
    1 (8.5-ounce) can creamed corn
    Cooking spray

    Directions

    1. Preheat oven to 425º.
    2. Combine cornmeal, flour, baking powder and baking soda in large mixing bowl. Mix well.
    3. Separate eggs or measure egg substitute and place in small bowl. Add sour cream, oil, and creamed corn and mix well.
    4. Add corn mixture to dry ingredients and stir only enough to dampen flour.
    5. Spray muffin tins or 9x9 inch pan with cooking spray.
    6. Spoon batter into muffin tin or pan. Spray top lightly with cooking spray.
    7. Bake muffins for 20 minutes, pan for 25 minutes. Remove from oven and serve warm. Cut bread into 12 servings.

    Total time: 45 min
    Preparation time: 20 min



    Double Layer Pumpkin Pie

    Ingredients

    Bottom crust (may omit):
    1½ cups graham cracker crumbs
    4 tablespoons reduced-fat margarine

    Pie
    4 ounces reduced-fat cream cheese (Neufchatel)
    2 tablespoons plus 1 cup skim milk
    2 packets Equal®
    1 carton (8-ounce) Cool Whip Free®
    2 boxes sugar-free instant vanilla pudding (4-serving size)
    1 can (15-ounce) pumpkin
    1 teaspoon cinnamon
    ½ teaspoon ginger
    ½ teaspoon ground cloves

    Directions

    1. Preheat oven to 350°.
    2. Mix graham cracker crumbs and reduced-fat margarine with fork until well blended. Press into bottom of two 9 inch pie pans or one 15 x 22 inch pan.
    3. Bake for 5-7 minutes at 350°. Cool while mixing next layer.
    4. Beat softened reduced-fat cream cheese until very smooth. Beat in 2 tablespoons skim milk and Equal°. Stir in half of the carton of thawed reduced-calorie frozen whipped topping.
    5. Spread on cooled graham cracker crust. Place in refrigerator while mixing next layer.
    6. Pour skim milk into chilled bowl. Sprinkle both boxes of pudding mix on milk. Beat with wire whisk or mixer on low speed for 1-2 minutes until thick. Stir in pumpkin and spices.
    7. Fold in remaining half carton of frozen whipped topping. Spread on cream cheese layer.
    8. Chill for at least 1 hour.

    Note: May be made the night before serving.

    Cut into 16 pieces for serving. Refrigerate unused portions.

    Total time: 1 hr 20 min
    Preparation time: 20 min
    Chill time: 1 hour



    Easy Chicken Bundle

    Ingredients

    1 (4-ounce) boneless chicken breast, skin removed
    ½ cup sliced carrots
    ½ cup broccoli
    1 small onion sliced, ¼ inch thick
    Pepper, to taste
    2 tablespoons water
    Cooking spray

    Directions

    1. Preheat oven to 450°.
    2. Spray 12x18 inch sheet of heavy-duty aluminum foil with non-stick cooking spray.
    3. Place chicken breast and vegetables on lower half of foil. Season with pepper (optional). Add water.
    4. Fold upper half of foil over food, meeting bottom edges of foil. Seal edges together making a tight ½ inch fold. Fold again. Repeat on sides. Place on cookie sheet and bake 20-25 minutes.

    Total time: 30 min
    Preparation time: 5 min



    Easy Pepper Steak

    Ingredients

    1 pound beef such as round steak, cut up and fat removed
    1 medium bell pepper, cut into ½ inch squares
    1 medium onion, sliced
    ¼ cup hoisin sauce

    Directions

    1. Place beef in non-stick skillet over medium to high heat. Add water or stock to braise. Do not allow to dry out, but use minimum liquid. Cook until all sides are brown.
    2. Add pepper and onion; cook about 1 minute until vegetables are crisp-tender.
    3. Stir in hoisin sauce; cook and stir about 1 minute or until hot. May serve over noodles or rice.

    Total time: 15 min
    Preparation time: 15 min



    Easy Salsa

    Ingredients

    2 pounds Roma tomatoes (about 14), diced
    1 cup chopped onion
    2 cloves garlic, minced
    2 tablespoons olive oil
    2 cans chopped green chilies
    ½ teaspoon cumin
    1 cup chopped cilantro
    Tabasco sauce to taste

    Directions

    1. Combine all ingredients in a bowl.
    2. Refrigerate.

    Total time: 15 min
    Preparation time:



    Filled Squares

    Ingredients

    1 cup margarine, softened
    2 cups flour
    ½ teaspoon baking powder
    1 package (8-ounce) non-fat cream cheese
    1 jar (12.75 ounces) sugar free light preserves, any flavor
    ½ cup chopped pecans

    Directions

    1. Mix first 4 ingredients together. Form a ball and chill for 3 hours.
      To make filling, mix jam and nuts together.
    2. Preheat oven to 375°.
    3. Roll one-fourth of dough out and cut into 2-inch squares. (You should have 15 squares per one-fourth of dough to come up with total of 30 cookies of 2 squares each - if you have fewer, calories per serving may be higher.)
    4. Place a spoonful of filling on square, top with another square and seal by pinching edges. Repeat until all of dough is used.
    5. Bake at 375° for 15 to 20 minutes.

    Total time: 40 min
    Preparation time: 20 min



    Fluffy Muffins

    Ingredients

    1 cup low-fat (1%) cottage cheese
    1 egg
    ¼ cup flour
    1 teaspoon vanilla
    2 teaspoons lemon juice
    4 drops yellow food coloring
    1 tablespoon sugar
    1 tablespoon Splenda
    2 teaspoons poppy seeds
    1/8 teaspoon cream of tartar
    2 egg whites
    1 tablespoon Equal
    3 tablespoons boiling water
    Cooking spray

    Directions

    1. Preheat oven to 300°.
    2. Blend cottage cheese until smooth in food processor or blender. Add egg, flour, vanilla, lemon juice, sugar, Splenda, poppy seed, and food coloring. Process until well blended.
    3. Beat egg whites with mixer until they hold peaks. Add cream of tartar and continue mixing until soft.
    4. Fold egg whites into cheese mixture. Pour into muffin pan which has been sprayed with non-stick cooking spray.
    5. Bake at 300° for 20 minutes.
    6. Combine Equal with boiling water. Drizzle over muffins immediately.

    Note: Muffins will be very puffy when first removed from oven, but may fall somewhat, like a souffle after awhile.

    Total time: 40 min
    Preparation time: 20 min



    Fluffy Pumpkin Pie

    Ingredients

    ½ package Jiffy® pie crust mix
    ½ cup Splenda
    1 teaspoon cornstarch
    ½ cup skim milk
    1 egg
    1 can pumpkin, 15 ounces
    ½ teaspoon cinnamon
    1 envelope unflavored gelatin
    ¼ teaspoon nutmeg
    ¼ teaspoon ginger
    1/8 teaspoon cloves
    1 cup Cool Whip Free®

    Directions

    1. Prepare pie crust mix according to directions. Cool.
    2. Whisk Splenda, gelatin, cornstarch, and milk in a saucepan over medium heat until boils and thickens. Whisk half of mixture into egg; then back into remaining milk mixture, heating until thickens.
    3. Remove milk mixture from heat and fold in pumpkin and spices. Cool.
    4. Fold topping into pumpkin mixture and spread into pie crust. Chill until set.

    Total time: 3 hrs
    Preparation time: 30 min



    Four-Bean Salad

    Ingredients

    1 can (8.4-ounce) cut green beans, drained
    1 can (8.5-ounce) cut wax beans, drained
    1 can (8.5-ounce) lima beans, drained
    1 can (8.5-ounce) kidney beans, drained
    ½ cup thinly sliced red onion rings
    ½ cup chopped celery
    ¼ cup diced green pepper

    Dressing
    2 teaspoons Dijon mustard
    2 tablespoons vinegar
    ½ teaspoon sugar substitute
    ½ teaspoon dried thyme (or 1 teaspoon chopped fresh thyme)
    ½ teaspoon black pepper
    1 clove garlic, crushed or minced
    ¼ cup olive oil or canola oil

    Directions

    1. In a large mixing bowl, combine all the beans, onion, celery, and green pepper.
    2. In a smaller mixing bowl whisk together the mustard, vinegar, sugar substitute, thyme, pepper, and garlic. Whisking continually, add the oil in a slow, thin stream. Whisk until well blended.
    3. Pour the dressing over the bean mixture and toss to coat well.
    4. Cover and refrigerate 1-2 days before serving.

    Total time: 36 hrs
    Preparation time: 10 min
    Chill time: 1-2 days



    Fragrant Fish Fillets

    Ingredients

    1 tablespoon olive oil
    ½ cup fresh mushrooms, sliced
    ½ cup green onions, chopped
    1 clove garlic, minced
    12 ounces fish fillets
    2 tablespoons blush wine
    1 fresh tomato, peeled, cored and sliced
    2 tablespoons fresh parsley, snipped
    Hungarian paprika (optional)
    Lemon slices

    Directions

    1. In skillet, heat olive oil. Add mushrooms, onions and garlic. Saute for 1-2 minutes.
    2. Add wine, tomato, parsley and fish. Cover and simmer for 5-8 minutes or until fish flakes easily with fork.
    3. Remove fillets to warm platter. Pour tomato sauce over fish. (For a thicker sauce, boil down for 1-3 minutes first). Garnish with paprika and lemon wedges.

    Total time: 15 min
    Preparation time: 7 min



    Fruited Slaw

    Ingredients

    1 can (20-ounce) pineapple tidbits
    1 tablespoon lemon juice
    1 medium banana, sliced
    3 cups shredded cabbage
    1 can (15-ounce) mandarin oranges, drained
    ½ cup chopped walnuts
    ½ cup raisins
    ½ teaspoon salt
    6 ounces low-fat tropical yogurt

    Directions

    1. Drain pineapple, reserving 2 tablespoons juice.
    2. Stir lemon juice into reserved pineapple juice. Add banana slices.
    3. In large salad bowl, combine cabbage, oranges, walnuts, raisins, salt, and juice mixture.
    4. Add yogurt. Toss to coat. Chill until serving.

    Total time: 15 min
    Preparation time: 15 min



    Glazed Carrots

    Ingredients

    2 cups carrots, peeled and sliced
    2/3 cup orange juice, unsweetened
    1 tablespoon cornstarch
    ¼ teaspoon ground ginger
    4 packets Splenda®

    Directions

    1. Cook carrots in small amount of water on top of stove or in microwave until just tender.
    2. In small saucepan, dissolve cornstarch in cold orange juice. Stir in ginger and sweetener.
    3. Over medium heat, bring juice mixture to a slow boil, stirring constantly until thickened. Add margarine and carrots. Stir to coat evenly.

    Total time: 25 min
    Preparation time: 10 min



    Graham Cracker Date Pudding

    Ingredients

    Pudding
    ¼ cup margarine, softened
    ¼ cup Splenda
    ¼ cup sugar
    1 egg yolk
    ½ cup skim milk
    1½ teaspoon baking powder
    13 squares (2½ inch) graham crackers, rolled fine 6 sheets low fat
    1 egg white, beaten to soft peaks

    Date Topping
    ½ pound dates, finely chopped
    ½ cup Splenda
    ¼ cup water
    ¼ teaspoon vanilla

    Directions

    1. Preheat oven to 350º.
    2. Mix together butter and sugars; add egg yolk and milk, and mix.
    3. Mix together baking powder with graham cracker crumbs; add to mixture.
    4. Fold in egg white.
    5. Pour into greased 8 x 8 inch baking pan.
    6. Bake at 350º for 25-27 minutes.
    7. Cool before putting on date topping.
    8. Cook dates, sugar, and water for a few minutes, until dates are very soft.
    9. Cool mixture before adding vanilla.
    10. Frost cake with date mixture.

    Total time: 1 hr
    Preparation time: 20 min



    Green Beans with Feta

    Ingredients

    1 pound fresh green beans
    ½ cup feta cheese crumbles with basil, dried tomatoes

    Directions

    1. Wash green beans and trim ends.
    2. Steam for 6 minutes.
    3. Place in serving bowl and toss with feta crumbles.

    Total time: 15 min
    Preparation time: 9 min



    Grilled or Broiled Orange Chicken

    Ingredients

    4 skinless boneless chicken breast halves (about 5 ounces each,          or about 1½ pounds total)
    ½ cup frozen unsweetened orange juice concentrate, thawed
    ½ cup lemon juice
    2 tablespoons grated orange peel
    ½ teaspoon garlic powder

    Directions

    1. Place chicken in shallow dish.
    2. Mix remaining ingredients. May add salt to taste.
    3. Pour over chicken. Turn chicken to coat with marinade.
    4. Cover and refrigerate overnight, turning chicken at least once.
    5. Grill or broil chicken until the juice of chicken is no longer pink. Actual cooking time will vary depending on heat of the grill, distance from broiler heat and thickness of chicken.

    Total time: 8 hrs
    Preparation time: 10 min
    Chill time: Overnight



    Ham and Cheese Calzones

    Ingredients

    1 14-ounce package refrigerated pizza dough     
    8 ounces cubed cooked ham
    ¼ cup coarse-grain mustard
    4 slices provolone cheese
    Cooking spray

    Directions

    1. Heat oven to 400ºF. Line a baking sheet with foil. Spray with cooking spray.
    2. Cut pizza dough into 4 rectangles. Place on baking sheet. Spread lightly with mustard. Add cheese and ham to one triangular side of rectangle. Fold other half over, pinching to seal.
    3. Bake 15 minutes or until brown.

    Total time: 25 min
    Preparation time: 10 min



    Harvard Beets

    Ingredients

    1 can (15.25-ounce) cut beets, drained (reserve liquid)
    2/3 cup reserved beet liquid
    ¼ cup cider vinegar
    1 tablespoon cornstarch
    2 packets artificial sweetener

    Directions

    1. Drain beets and reserve 2/3 cup of beet liquid.
    2. Mix beet liquid, vinegar and cornstarch in saucepan. Stir to dissolve cornstarch.
    3. Heat, stirring constantly until thickened.
    4. Add beets and artificial sweetener. Heat through.

    Note: If you don`t have 2/3 cup beet liquid, add enough water to equal 2/3 cup.

    Total time: 20 min
    Preparation time:



    Healthier Swiss Steak

    Ingredients

    1 pound round steak trimmed of visible fat and bone
    ¼ teaspoon black pepper
    1 can (15-ounce) tomato sauce
    2 tablespoons instant onion flakes
    1½ cups sliced celery
    1 can (4-ounce) sliced mushrooms and liquid
    1 tablespoon dried parsley flakes

    Directions

    1. Trim all visible fat from the meat. Cut into serving pieces.
      Sprinkle with pepper.
    2. Place steak in baking dish. Pour on tomato sauce. Cover with plastic wrap and marinate in refrigerator overnight.
    3. The next day sprinkle on onion flakes and celery. Add mushrooms and mushroom liquid. Top with parsley flakes.
    4. Bake covered with foil (shiny side down) at 350° for 1 and ½ hours or until steak is tender.

    Total time: 8 hrs
    Preparation time: 15 min
    Chill time: Overnight



    Herbed Brussels Sprouts

    Ingredients

    1 16-ounce bag frozen petite
    1/8 teaspoon mustard powder
    Brussels sprouts
    1/8 teaspoon ground cumin
    2 tablespoons water

    Directions

    1. In a microwave-safe bowl, add 2 tablespoons water and Brussels sprouts. Cover. Heat on high 8 to10 minutes.
    2. Mix mustard powder and ground cumin together. Sprinkle on sprouts.

    Total time: 15 min
    Preparation time: 5 min



    Holiday Broccoli Tomato Salad

    Ingredients

    6½ cups broccoli flowerets
    1 teaspoon dried dill
    ½ cup sun-dried tomatoes in oil, drained
    4 ounces low-fat mozzarella cheese
    2 tablespoons oil from tomatoes
    1 tablespoon lemon juice

    Directions

    1. Slice flowerets and tomatoes to about same size. Place in bowl.
    2. Toss with lemon juice, add oil.
    3. Cut cheese into cubes. Add to salad. Toss with dill.

    Total time: 15 min
    Preparation time: 15 min



    Holiday Fruit Salad

    Ingredients

    1 can (20-ounce) crushed pineapple
    2 packages (4 servings each) sugar-free cranberry gelatin
    1 can (16-ounce) whole berry cranberry sauce
    1 medium apple, chopped

    Directions

    1. Drain pineapple, reserving juice. Add enough water to juice to have 2 cups and bring to a boil in microwave or stove.
    2. Add boiling liquid to gelatin in mixing bowl. Stir until dissolved.
    3. Add cranberry sauce and stir until blended.
    4. Add crushed pineapple and blend. Stir in chopped apple.
    5. Refrigerate until firm.

    Total time: 3 hrs 15 min
    Preparation time: 5 min
    Chill time: 3 hours



    Italian Baked Cod

    Ingredients

    ¾ cup chopped onion
    1 tablespoon sliced black olives
    1 teaspoon minced garlic
    1 teaspoon basil
    1 tablespoon olive oil
    12 oz. cod fillets
    1 can (28 oz.) diced tomatoes

    Directions

    1. Preheat oven to 450º.
    2. Sauté onions and garlic in oil. Add tomatoes, olives, basil. Simmer until thickened, about 10 minutes.
    3. Place in non-stick baking dish. Top with cod fillets. Bake covered about 10 minutes until fish flakes easily.

    Total time: 30 min
    Preparation time: 5 min



    Italian Beef Stir-Fry

    Ingredients

    (For 2 persons)

    1½ pounds beef
    ¾ cup pasta
    1-2 cloves garlic
    1/8 teaspoon pepper
    1½ cup mushrooms
    1 tomato
    2 teaspoons parsley
    1½ teaspoon oil
    2 tablespoons fat-free Italian salad dressing
    2 teaspoons Parmesan cheese

    (For 4 persons)

    3 pounds beef round tip steak
    1½ cups uncooked medium bow-tie or shell pasta
    2 cloves garlic
    ¼ teaspoon black pepper
    3 cups sliced mushrooms
    1 cup cherry tomato halves or 2 medium tomatoes
    1 tablespoon chopped fresh parsley
    1 tablespoon olive oil
    ¼ cup fat-free Italian salad dressing
    1 tablespoon Parmesan cheese

    Directions

    1. Cook pasta according to package directions, but do not add salt to cooking water. Drain cooked pasta and keep warm.
    2. Cut garlic cloves into thin slices or use garlic press. Slice mushrooms. Cut cherry tomatoes in half or slice tomatoes in thin wedges. Chop parsley. Cut beef into thin diagonal slices.
    3. Heat oil in large nonstick skillet over medium-high heat. Place half of beef strips in skillet and stir-fry one minute or until outside surface is no longer pink. Do not overcook. Remove to warm platter. Stir-fry the rest of the beef with the sliced or crushed garlic cloves. Remove to warm platter. Sprinkle with black pepper. Cover to keep warm.
    4. In same skillet, add mushrooms and stir-fry for two minutes. Add tomatoes, beef, and Italian dressing. Heat through.
    5. Spoon beef mixture over hot pasta. Sprinkle with cheese and parsley.

    Total time: 30 min
    Preparation time: 10 min



    Italian Chicken

    Ingredients

    6 (4-ounces each) skinless, boneless chicken breasts
    3 tablespoons flour
    1 tablespoon olive oil
    2 tablespoons onion, minced
    ½ teaspoon minced garlic
    1 cup tomato sauce
    ½ teaspoon rosemary
    ¼ teaspoon pepper
    ½ teaspoon basil
    ½ teaspoon oregano

    Directions

    1. Wash chicken pieces, pat dry. On a sheet of waxed paper, dredge chicken in flour.
    2. In a 10-inch nonstick skillet, heat oil over medium heat until hot. Add chicken and cook 2-5 minutes on each side, turning occasionally until lightly browned on all sides.
    3. Using tongs, remove chicken from skillet. Set aside.
    4. In same skillet, sauté onion and garlic until softened. Add tomato sauce and seasonings. Using wooden spoon, stir well.
    5. Cook, stirring frequently, until liquid is reduced by half (about 3 or 4 minutes).
    6. Return chicken to skillet. Cook until sauce thickens and chicken is heated through.

    Total time: 35 min
    Preparation time: 5 min



    Italian Turkey Casserole

    Ingredients

    1 pound ground turkey
    1 tablespoon minced garlic
    1 package frozen broccoli, cauliflower, and carrots mix
    1 can Italian tomato sauce
    ¼ cup shredded Parmesan and Romano cheese
    2 cups dry macaroni

    Directions

    1. Heat oven to 350ºF.
    2. Brown ground turkey in a skillet.
    3. Rinse frozen vegetables under warm water to thaw.
    4. Cook macaroni according to package directions.
    5. Combine turkey, vegetables, macaroni, minced garlic, and tomato sauce in a 2 quart baking dish.
    6. Top with cheese.
    7. Cover and bake for 30 minutes.

    Total time: 1 hr
    Preparation time: 30 min



    Jamaican Chicken (Spicy)

    Ingredients

    ½ teaspoon cinnamon
    1 teaspoon allspice
    1 teaspoon black pepper
    1 teaspoon cayenne pepper
    2 teaspoons dried oregano
    2 teaspoons dried thyme
    1 pound boneless, skinless chicken
    ½ teaspoon salt
    1 teaspoon garlic powder
    1 cup finely chopped onion
    ¼ cup vinegar
    ¼ cup apple cider vinegar
    ½ cup water
    1 teaspoon brown sugar substitute

    Directions

    1. Combine all ingredients except chicken.
    2. Add chicken and marinate in the refrigerator for at least 6 hours.
    3. Transfer to a large skillet; bring to a boil, then simmer for approximately 30 minutes. Make sure chicken does not boil dry.
    4. Adding additional water/vinegar will decrease spiciness. May also bake in 350° oven for approximately 45 minutes.

    Total time: 6 hrs 11 min
    Preparation time: 10 min
    Chill time: 6 hours



    Lemon Cake

    Ingredients

    1 purchased angel food cake
    1 box (4-serving size) lemon instant sugar-free pudding
    ½ cup skim milk
    1 carton (8-ounce) lemon-flavored non-fat, no-sugar-added yogurt
    ½ carton (8-ounce) “lite” frozen whipped topping, thawed

    Directions

    1. Cut angel food cake in half, horizontally, using serrated knife in a sawing motion. Place bottom layer on serving plate.
    2. Beat pudding with milk until thickened, about one minute. Stir in yogurt.
    3. Fold thawed reduced-calorie whipped topping into pudding mixture.
    4. Frost bottom layer of cake with lemon mixture. You may then place top layer on cake and frost with remaining mixture, or make a second cake with remaining topping mixture. Chill until served.

    Total time: 30 min
    Preparation time: 30 min
    Chill time: 1 hour



    Lemon Chicken

    Ingredients

    1 tablespoon olive oil 
    ½ cup fat-free low sodium chicken broth  
    2-4 pounds boneless skinless chicken thighs        
    1 leek, halved, washed, sliced
    1 pound baby carrots
    Zest of 1 lemon
    1 tablespoon cornstarch with water for thickening
    ½ cup lemon juice

    Directions

    1. In a large skillet, heat oil. Add chicken, turning often to brown.
    2. Add leek and lemon zest, cooking 3 to 4 minutes.
    3. Add lemon juice and broth, stirring to combine. Add carrots, making sure carrots are at least partially covered with liquid. Cover and cook 35 minutes.
    4. Uncover. While boiling add cornstarch water mixture. Stir while boiling until liquid begins to thicken.

    Total time: 45 min
    Preparation time: 10 min



    Lemon Meringue Pie

    Ingredients

    1 ready-to-bake 9 inch pie shell that has less than 90 calories per serving
    1/3 cup cornstarch
    1/8 teaspoon salt
    1 cup Splenda®, divided
    1½ cups water
    4 eggs, separated
    ½ tablespoon margarine
    ½ cup lemon juice
    ¼ teaspoon cream of tartar

    Directions

    1. Bake pie shell as directed. Cool.
    2. In medium saucepan, stir together cornstarch, salt, and ¾ cup Splenda. Add water, stirring until Splenda and cornstarch are dissolved. Cook on medium heat until mixture thickens and comes to a boil, stirring constantly.
    3. Beat egg yolks in small bowl. Add about a cup of the cornstarch mixture and stir. Transfer this mixture to cornstarch mixture in saucepan, stirring rapidly. Cook on medium heat until very thick, about 5 minutes.
    4. Remove from heat and whisk in margarine and lemon juice. Pour into pie shell.
    5. Preheat oven to 400°.
    6. In medium bowl, beat egg whites on high speed until foamy. Add cream of tartar and beat until soft peaks form. Add remaining ¼ cup Splenda and beat until stiff peaks form.
    7. Spread meringue over pie filling, sealing with crust edge. Bake 10 minutes or until meringue is golden.
    8. Remove from oven and cool 1 hour. Refrigerate for 3 hours before serving.

    Note: Pie crusts vary from 80 to 150 calories per serving. Read the label to choose one lower in calories. The above calculations were based on a pie crust with 90 calories per 1/8 of a pie.

    Total time: 1 hr 15 min
    Preparation time: 45 min
    Chill time: 3 hours



    Lemon Poppyseed Bread

    Ingredients

    1 lemon cake mix
    ½ cup oil
    1 package fat-free sugar-free lemon pudding
    1 cup water
    4 eggs
    ¼ cup poppyseeds

    Directions

    1. Preheat oven to 350ºF.
    2. Mix all ingredients together with a mixer at medium speed for 4 minutes.
    3. Pour into 2 8 by 4 inch loaf pans, either non-stick or sprayed with cooking spray.
    4. Bake for 45 minutes or until done.

    Total time: 1 hr
    Preparation time: 15 min



    Lighter Fried Fish Fillets

    Ingredients

    1 pound fish fillets
    2 tablespoons Parmesan cheese
    1½ tablespoons yellow cornmeal
    1½ tablespoons whole wheat flour
    ½ teaspoon pepper
    ½ teaspoon Hungarian paprika (optional)
    1 tablespoon olive or canola oil
    Cooking spray

    Directions

    1. Spray baking dish with cooking spray.
    2. Preheat oven to 400°.
    3. Rinse fillets under cold water, pat dry.
    4. Combine Parmesan cheese, cornmeal, flour, pepper and paprika in plastic bag.
    5. Shake fillets one at a time in bag to coat with cheese mixture.
    6. Place fillets in baking dish. Drizzle oil over fillets. Bake about 10 minutes per inch thickness of fish or until fish is opaque when flaked. Fillets may need to be turned half-way through baking.

    Total time: 30 min
    Preparation time: 20 min



    Low Fat Potato Crisps

    Ingredients

    4 small potatoes
    Cooking spray
    Hungarian paprika (optional)
    Salt and pepper (optional)

    Directions

    1. Pre-heat oven broiler.
    2. Slice potatoes into very thin slices (one-quarter inch or less).
    3. Spray the cookie sheets with cooking spray. Lay potato slices out in single layer on cookie sheets. Sprinkle with seasonings.
    4. Broil for about five minutes or until brown on one side. Turn and broil another 5 minutes or until both sides are brown. Serve immediately.

    Total time: 15 min
    Preparation time: 10 min



    Lower Calorie Cheesecake

    Ingredients

    nonstick cooking spray 
    ¼ cup fat-free milk 
    1¼ cups low fat graham cracker crumbs 
    2 tablespoons flour
    3 tablespoons margarine
    3 teaspoons vanilla
    24 ounces fat-free cream cheese, softened 
    3 eggs  
    1 cup Splenda

    Directions

    1. Spray 9 inch springform pan lightly with cooking spray. Preheat oven to 350º. 
    2. Melt margarine. In bowl combine crumbs and margarine. Press into bottom of springform pan. Bake until lightly browned, about 7 minutes.
    3. Reduce oven heat to 325º. Beat cream cheese until creamy. Gradually beat in Splenda; then milk; then flour and vanilla. Add eggs one at a time, beating after each.
    4. Pour into crust, bake until set, 50-60 minutes. Refrigerate until well chilled.

    Total time: 1 hr 20 min
    Preparation time: 15 min



    Lower-Fat Macaroni and Cheese

    Ingredients

    2 cups uncooked macaroni
    2 tablespoons reduced-fat margarine
    2 tablespoons cornstarch
    1 cup skim milk
    1 cup evaporated skim milk
    ½ cup reduced-fat cheddar cheese, shredded
    1 cup part-skim mozzarella cheese, shredded
    Cooking spray

    Directions

    1. Preheat oven to 350º.
    2. Prepare macaroni according to package directions in the large saucepan. Drain in colander.
    3. To make cheese sauce, melt margarine in medium-sized saucepan. Mix cornstarch well into cold skim milk. Add skim milk and evaporated skim milk to margarine.
    4. Heat sauce over medium heat, stirring constantly.
    5. When the sauce thickens, remove from heat and add shredded cheese.
    6. Mix drained macaroni with sauce. Put in casserole dish sprayed with non-stick spray.
    7. Bake uncovered for 30 minutes at 350º.

    Total time: 1 hr
    Preparation time: 30 min



    Low-Fat Cream Cheese Frosting

    Ingredients

    1½ cups light cream cheese
    1½ tablespoons tub margarine
    6 packets Equal
    3 packets Sweet ‘N Low
    2 teaspoons vanilla
    1-2 tablespoons skim milk

    Directions

    1. Beat together cream cheese, margarine, Equal, Sweet `N Low and vanilla until smooth.
    2. Thin with milk, if needed.

    Total time: 15 min
    Preparation time: 15 min



    Microwave English Muffin Bread

    Ingredients

    Cornmeal
    ¼ teaspoon baking soda
    5 cups flour
    2 ¼-ounce packages yeast
    2 teaspoons sugar
    2 cups skim milk
    1 teaspoon salt
    ½ cup water
    non-fat cooking spray

    Directions

    1. Spray 2 microwave-safe loaf pans with non-fat cooking spray; sprinkle with cornmeal.
    2. Combine 4 cups flour, sugar, salt, baking soda and yeast in large bowl. 

    3. Combine water and milk, heating until very warm, but not boiling. Add to dry mixture and beat well. Add remaining flour.
    4. Divide dough in two, putting each half in loaf pan. Sprinkle with cornmeal. Cover and microwave on 50% power for one minute. Let dough rest 15 minutes. Repeat heating and resting.
    5. Microwave on high for 6 ½ minutes. Allow to cool; slice; serve toasted.

    Total time: 1 hr
    Preparation time: 45 min



    More than Potato Soup

    Ingredients

    2 teaspoons margarine
    2/3 cup water
    3 medium potatoes, peeled, and sliced (3 cups)
    1 can (28-ounce) non-fat chicken broth
    1 small celery root, peeled and diced (1 cup)
    2 small parsnips, peeled and sliced (2 cups)
    2 garlic cloves, chopped
    Salt, to taste

    Directions

    1. Melt margarine in large saucepan. Add all remaining ingredients except broth. Bring to a simmer and cook 15-20 minutes until most of the water has evaporated.
    2. Add the broth, bring to a simmer and cook until vegetables are tender.
    3. Mash with potato masher to desired consistency.

    Total time: 45 min
    Preparation time: 10 min



    Morocco Chicken

    Ingredients

    2 pounds chicken, boneless, skinless
    2 tablespoons olive oil
    2 teaspoons ground cumin
    2 small zucchini, sliced
    1 teaspoons ground allspice
    1 can (14.5 oz) drained chickpeas
    1 teaspoon ground nutmeg
    1 can (14.5 oz) diced tomatoes

    Directions

    1. Trim fat from chicken. Mix spices. Rub mixture into chicken.
    2. Add oil to skillet.  Brown chicken, turning pieces as needed.
    3. Add zucchini, stirring occasionally for 10 minutes.
    4. Add chickpeas and tomatoes. Cover, bring to a boil, then lower heat to simmer for 20 minutes.

    Total time: 55 min
    Preparation time: 10 min



    Oatmeal Raisin Cookies

    Ingredients

    1¼ cups rolled oats
    ¾ cup all-purpose flour
    ½ teaspoon cinnamon
    ½ teaspoon ginger
    ¼ teaspoon salt (optional)
    ½ teaspoon baking powder
    ½ cup reduced-fat margarine
    1/3 cup dark brown sugar, packed
    ½ cup Splenda
    1 egg
    1 teaspoon vanilla extract
    1/3 cup chopped raisins
    Cooking spray

    Directions

    1. Preheat oven to 350º.
    2. Stir together oats, flour, cinnamon, ginger, salt and baking powder.
    3. In another bowl, cream the margarine, brown sugar and Splenda with electric mixer. Beat in egg and vanilla.
    4. Stir in dry ingredients, then raisins.
    5. Drop by heaping teaspoonsful onto baking sheets sprayed with cooking spray.
    6. Bake 8-10 minutes. Cool on wire rack.

    Total time: 25 min
    Preparation time: 15 min



    Orange Asparagus Chicken Stir Fry

    Ingredients

    2 tablespoons oil
    1 tablespoon ginger
    1 medium hot pepper
    2 lbs. asparagus
    1¾ lbs. boneless, skinless chicken
    1 cup water 
    2 tablespoons orange peel
    1 teaspoon cornstarch    

    Directions

    1. Add oil to large skillet. Finely chop pepper, add to oil; cook on medium heat.
    2. Chop chicken into ½ x 1-inch pieces and add to oil.
    3. Cover, cooking a few minutes, stirring occasionally.
    4. Add orange peel and ginger; cover, cook a few minutes, stirring occasionally.
    5. Wash asparagus, trim, and cut into 1-inch pieces.
    6. Remove chicken from pan; place in bowl and cover to keep warm.
    7. Add asparagus to pan with ½ cup water. Cook 6 to 7 minutes on high heat or until tender.
    8. Mix cornstarch into ½ cup cold water; add to pan, stirring constantly. When mixture begins to boil, add chicken. Cook on medium heat, stirring for 2-3 minutes.

    Total time: 30 min
    Preparation time: 20 min



    Orange Mocha

    Ingredients

    1 package sugar-free orange gelatin
    1 cup hot coffee
    1 cup cold coffee
    2 tablespoons unsweetened cocoa
    4 tablespoons Splenda
    ¾ cup Cool Whip Free

    Directions

    1. Combine gelatin, cocoa, and Splenda in a bowl.
    2. Add hot coffee, stirring until dissolved.
    3. Add cold coffee. Refrigerate until thick.
    4. Stir in Cool Whip Free until blended. Refrigerate until set.

    Note: May use decaffeinated coffee, or increase or decrease coffee strength as desired.

    Total time: 3 hrs 15 min
    Preparation time: 15 min
    Chill time: 3 hours



    Oven Fried Chicken

    Ingredients

    2 whole chicken breasts, split, and skinned
    1 tablespoon olive oil
    ½ cup oatmeal, uncooked
    ¾ teaspoon chili powder
    ¾ teaspoon Hungarian paprika (optional)
    Cooking spray

    Directions

    1. Heat oven to 425°. Spray cookie sheet with vegetable spray.
    2. Brush chicken breasts with olive oil.
    3. Place oats and spices in blender. Blend one minute, stopping occasionally to stir.
    4. Pour oat mixture into plastic freezer bag. Drop each breast one at a time into bag and coat well.
    5. Place chicken on cookie sheet sprayed with vegetable spray. Spray breasts lightly with vegetable spray.
    6. Bake 35-40 minutes or until juices run clear when pierced with fork.

    Total time: 1 hr
    Preparation time: 20 min



    Oven Pancake

    Ingredients

    Nonfat cooking spray
    ½ cup fat-free milk
    2 eggs
    ¼ teaspoon salt
    ½ cup flour

    Directions

    1. Heat oven to 425°F. Spray a 10” baking pan, pie pan or oven-safe skillet with nonfat cooking spray.
    2. In a bowl, beat eggs until combined. Add other ingredients.
    3. Pour into baking pan and bake for 20-25 minutes. Serve with low calorie syrup, yogurt, or fruit.

    Note: Calories or carbohydrate for topping not included in analysis.

    Total time: 35 min
    Preparation time: 15 min



    Oven Poached Fish

    Ingredients

    (For 2 persons)
    ½ pound fish fillets
    ¼ cup skim milk
    2 tablespoons seasoned bread crumbs
    Black pepper
    2 teaspoons grated Parmesan cheese
    Cooking spray

    (For 4 persons)
    1 pound fresh or frozen fish fillets
    ½ cup skim milk
    ¼ cup seasoned bread crumbs
    Black pepper
    1 tablespoon grated Parmesan cheese
    Cooking spray

    Directions

    1. Preheat oven to 400°.
    2. Rinse fish fillets and pat dry. Spray baking dish lightly with nonstick spray. Put fish in single layer in baking dish.
    3. Pour skim milk over fish fillets. Sprinkle bread crumbs on the tops of the fillets and season with black pepper.
    4. Sprinkle Parmesan cheese on tops of the fillets. Spray quickly with nonstick spray.
    5. Bake at 400° for 15 minutes, or until fish is white and hot to the touch in the thickest part of the fillet.

    Note: Baking time depends on thickness of fillets. Any firm, white skinless fish fillets will work very well in this recipe. Haddock, flounder, sole, orange roughy, and catfish are good choices.

    Total time: 30 min
    Preparation time: 15 min



    Peach Raisin Tart

    Ingredients

    1 cup raisins
    1/3 cup Splenda®
    2 tablespoons flour
    ½ teaspoon cinnamon
    ¼ teaspoon salt
    1 bag (16-ounce) frozen, unsweetened peaches, thawed
    1 tablespoon lemon juice
    1 (9-inch) unbaked pie shell

    Directions

    1. Preheat oven to 425°.
    2. Combine raisins, Spenda, flour, cinnamon, and salt.
    3. Combine peaches and lemon juice. Toss peaches with raisins/flour mixture.
    4. Put peach mixture in middle of pie shell. Fold edges toward center of pie and crimp together.
    5. Bake for 10 minutes. Reduce heat to 350° and bake 20-25 minutes more until crust is golden brown.

    Total time: 1 hr
    Preparation time: 20 min



    Pear Pie with Cheddar Cheese Topping

    Ingredients

    3 pounds pears, peeled and sliced
    1/3 cup Splenda
    1 tablespoon cornstarch
    1 (9-inch) unbaked frozen pie shell

    Topping
    ½ cup shredded, low-fat cheddar cheese
    ½ cup flour
    3 tablespoons margarine, melted
    ¼ cup Splenda®
    1/8 teaspoon salt

    Directions

    1. Preheat oven to 425°.
    2. Combine pears, Splenda, cornstarch, and salt. Pour into pastry shell.
    3. Combine topping ingredients until crumbly. Sprinkle over pear mixture.
    4. Bake at 425° for 25-35 minutes until crust is light brown and cheese has melted.

    Total time: 45 min
    Preparation time: 15 min



    Pecan Crusted Broccoli

    Ingredients

    ¼ cup pecan chips 
    ½ teaspoon marjoram
    1 tablespoon olive oil 
    1 pound frozen chopped
    1 tablespoon dry bread crumbs broccoli, cooked

    Directions

    1. Sauté pecans in olive oil in small skillet for 2-3 minutes. Add bread crumbs and marjoram, stirring frequently. Remove from heat when toasted. Add celery, onion.
    2. Toss cooked broccoli with topping mixture.

    Total time: 20 min
    Preparation time: 5 min



    Pesto Tortellini

    Ingredients

    1 package frozen tricolor tortellini
    2 medium summer squash
    2 medium zucchini
    ¼ cup pesto 
    ¼ cup shredded Parmesan and Romano cheese

    Directions

    1. Preheat oven to 350ºF.
    2. Cook tortellini according to package directions.
    3. Wash and slice zucchini and other squash.
    4. Toss vegetables, tortellini, and pesto together.
    5. Place mixture in baking dish. Sprinkle with cheese.
    6. Bake 20 minutes until cheese is melted.

    Total time: 30 min
    Preparation time: 10 min



    Philly Steak Quesadilla

    Ingredients

    1 green pepper, thinly sliced
    ½ medium onion, thinly sliced
    6 tablespoons shredded part-skim Mozzarella cheese
    4 slices deli-sliced roast beef
    2 low-fat 10 inch flour tortillas
    Cooking spray

    Directions

    1. Cook peppers and onion on medium heat in a non-stick skillet until onions tender, stirring occasionally. Remove from skillet.
    2. Spray skillet with cooking spray. Add one tortilla. Sprinkle with 3 tablespoons cheese. Top with 4 slices beef. Add vegetables. Top with tortilla.
    3. Cook on medium heat about 3 minutes. Use spatula to flip the quesadilla. Cook additional 3 minutes. Slide from skillet onto cutting board. Cut into 6 slices.

    Total time: 20 min
    Preparation time: 20 min



    Pineapple Bars

    Ingredients

    1 package (8-ounce) low-fat crescent rolls
    3 ounces non-fat cream cheese
    ½ cup Splenda
    1 tablespoon lemon juice
    2 eggs
    1 cup crushed pineapple, drained

    Directions

    1. Preheat oven to 375º. Separate rolls into 2 strips and line a 9 x 13 inch pan, sealing perforations.
    2. Bake for 5-7 minutes until lightly browned.
    3. Combine remaining ingredients except pineapple, mixing well. Stir in pineapple.
    4. Pour mixture over partially baked crust. Bake 25 minutes until mixture is set. If edges are brown and middle is not set, reduce heat to 350º and bake additional 5-10 minutes. Cool and cut into 24 bars.

    Total time: 45 min
    Preparation time: 20 min



    Pineapple Whipped Salad

    Ingredients

    1 package (3-ounce) sugar-free lime gelatin
    1 cup boiling water
    1 can (20-ounce) crushed pineapple in its own juice
    ½ cup low-fat cottage cheese
    1 cup non-fat whipped topping

    Directions

    1. Dissolve gelatin in boiling water.
    2. Drain pineapple, reserving ½ cup. Add this ½ cup of pineapple juice to gelatin.
    3. Chill until very thick.
    4. Fold in pineapple, cottage cheese, and whipped topping. Chill until firm.

    Total time: 3 hrs 15 min
    Preparation time: 15 min
    Chill time: 3 hours



    Pork Tenderloin

    Ingredients

    1¼ pounds pork tenderloin, trimmed of visible fat
    1 tablespoon canola oil
    ¼ teaspoon salt (optional)
    1/8 teaspoon pepper
    1½ tablespoons all-purpose flour

    Gravy
    1½ tablespoon cornstarch
    ¼ cup cold water
    1½ cups skim milk
    ¼ teaspoon salt (optional)

    Directions

    1. Mix salt, pepper and flour in small dish. Coat tenderloins.
      Heat frying pan and add oil.
    2. Brown tenderloins in oil. Turn heat down to simmer and cook until done. Centers should be grayish in color. Remove meat from pan.
    3. Dissolve cornstarch in water and add to milk. Season with salt if desired. Heat mixture in pan where meat was cooked on medium heat using spatula to loosen browned flour from bottom of pan.
    4. Add cornstarch mixture, stirring constantly. Gravy will be ready when thickened and bubbly.

    Total time: 20 min
    Preparation time: 5 min



    Potato Salad with Shrimp and Feta Cheese

    Ingredients

    ¾ pounds potatoes, cooked, quartered
    ½ pounds cooked shrimp, de-tailed
    3 cups shredded lettuce
    1 cup bell pepper, chopped
    ½ cup thinly sliced red onion
    ¼ cup crumbled feta cheese
    1 tablespoon kalamata olives, pitted, chopped
    ½ cup fat-free Italian dressing

    Directions

    1. Toss lettuce and potatoes with dressing.
    2. Add other ingredients and toss gently.

    Total time: 30 min
    Preparation time: 30 min



    Pumpkin Raisin Pecan Braid

    Ingredients

    Braid
    1 cup canned pumpkin
    ¼ cup brown sugar
    1 teaspoon cinnamon
    1/8 teaspoon ginger
    1 can (8-ounce) low-fat crescent rolls
    1/8 teaspoon nutmeg
    1 egg, separated
    ¼ cup chopped pecans
    ¼ cup raisins
    Cooking spray

    Glaze
    ¼ cup cold water
    2 teaspoons cornstarch
    Dash salt
    1 cup sugar replacement
    1 teaspoon vanilla extract

    Directions

    1. Heat oven to 350º. Spray cookie sheet with cooking spray.
    2. Combine pumpkin, brown sugar, spices and egg yolk. Add pecans and raisins.
    3. Unroll dough onto cookie sheet, sealing perforations to form one 13 x 7 inch rectangle. Spread filling down center, to within about 2 inches of edges.
    4. With scissors, make cuts 1 inch apart along sides of dough. Fold these strips at an angle across filling. Beat egg white until foamy and brush over braid.
    5. Bake for 25-30 minutes. Immediately remove from cookie sheet.
    6. To make glaze, blend water and cornstarch. Pour into saucepan. Add salt.
    7. Boil until clear and thickened. Remove from heat. Add sugar replacement and vanilla, stirring to dissolve. Pour over braid. Slice into 6 pieces.

    Total time: 1 hr
    Preparation time: 30 min



    Quick Raisin Scones

    Ingredients

    2 cups Bisquick® baking mix
    1/3 cup raisins
    1/3 cup skim milk
    3 tablespoons Splenda
    1 teaspoon cinnamon
    1 egg
    Cooking spray

    Directions

    1. Heat oven to 425º. Spray cookie sheet with cooking spray.
    2. Mix remaining ingredients until soft dough forms. Spread on cookie sheet in an 8 inch circle (you may use wax paper to mold and spread).
    3. Cut into 8 wedges, but not all the way through.
    4. Bake 10 to 12 minutes until lightly browned.

    Total time: 25 min
    Preparation time: 15 min



    Rainbow Gelatin Salad

    Ingredients

    1 package (0.32 ounce) sugar-free orange gelatin
    1-½ cup boiling water
    1 can (20 ounce) pineapple tidbits
    2 teaspoons lime juice
    1 cup combination of shredded carrot, broccoli, red cabbage, cauliflower (ready-to-serve package may need additional chopping)
    ¼ cup slivered almonds

    Directions

    1. Dissolve gelatin in boiling water.
    2. Add undrained pineapple and lime juice.
    3. Fold in vegetable shreds and almonds. Chill until firm.

    Total time: 3 hrs 11 min
    Preparation time: 10 min
    Chill time: 3 hours



    Red Apple Spinach Salad

    Ingredients

    1 pound fresh spinach, trimmed and cleaned
    1 unpeeled red apple
    3 slices bacon, fried crisp, crumbled
    ¼ cup frozen unsweetened orange juice concentrate, thawed
    ¼ cup light mayonnaise

    Directions

    1. Dice apple.
    2. Mix orange juice and mayonnaise.
    3. Mix apple and spinach.
    4. Pour dressing over salad and top with crumbled bacon.

    Total time: 15 min
    Preparation time:



    Rice Tabbouleh

    Ingredients

    1 cup rice
    2 cups chopped parsley
    2 cups water
    1-½ cup chopped tomato
    2 tablespoons olive oil
    3 chopped scallions
    2 tablespoons lemon juice

    Directions

    1. Combine rice and water in saucepan. Heat to boiling. Lower heat and cover, cooking about 10-15 minutes until water is absorbed.
    2. In a mixing bowl combine oil, and lemon juice. Add rice and toss.
    3. Stir in remaining ingredients.

    Total time: 25 min
    Preparation time: 10 min



    Roasted Vegetable Salsa

    Ingredients

    2 cups chopped tomato
    1½ cups chopped summer squash
    1½ cups chopped zucchini squash
    ½ cup chopped green pepper
    ½ cup chopped onion
    2 teaspoons olive oil
    ¼ teaspoon thyme
    1/8 teaspoon salt
    1/8 teaspoon black pepper
    ¼ teaspoon dried dill weed
    Cooking spray

    Directions

    1. Spray a 7x11 inch glass pan with cooking spray. Heat oven to 400°.
    2. Toss ingredients lightly in bowl. Pour into pan.
    3. To shorten roasting time, cover pan with wax paper and microwave on high for 4-5 minutes. Roast for 25-30 minutes, stirring occasionally. If not microwaving, roast for 55-60 minutes.

    Serve warm or cold, as an appetizer with crackers, or as a vegetable.

    Total time: 1 hr 15 min
    Preparation time: 15 min



    Salmon and Asparagus Salad

    Ingredients

    4 cups water
    6 salmon fillets, 4 ounces each
    1 tablespoon margarine
    2 cups asparagus, cut in 1-inch pieces
    3 cups cooked rice
    1 cup thawed frozen peas
    ½ teaspoon salt
    ¼ teaspoon pepper

    Directions

    1. Use 4 cups of water in a skillet to steam or poach salmon until salmon flakes with a fork. Remove salmon and discard water.
    2. Heat margarine in skillet and add asparagus, cooking until tender.
    3. Stir in rice, peas, salmon, salt, and pepper.
    4. Cook about one minute, just to heat, stirring to prevent sticking.

    Total time: 20 min
    Preparation time: 5 min



    Scalloped Apples

    Ingredients

    10 cups sliced, peeled tart apples (about 8 medium)
    1 cup Splenda
    2 tablespoons cornstarch
    ½ to 1 teaspoon ground cinnamon
    ¼ teaspoon ground nutmeg
    2 tablespoons reduced-fat margarine

    Directions

    1. Place apple slices in 2 ½ quart microwave-safe bowl.
    2. Combine sugar, cornstarch, cinnamon, and nutmeg.
    3. Sprinkle mixture over apples and toss to coat.
    4. Dot with margarine.
    5. Cover and microwave on high for 15 minutes or until apples are tender, stirring every 5 minutes.

    Total time: 30 min
    Preparation time: 10 min



    Seasoned Green Beans

    Ingredients

    1 (10-ounce) package frozen green beans or 2 cups fresh green beans
    1 cup non-fat broth
    1 small onion, chopped
    Juice of one lemon or 1 tablespoon lemon juice
    Black pepper to taste

    Directions

    1. Heat broth to boiling.
    2. Add herb seasoning mix, beans and onion.
    3. Turn heat down. Cook 15-20 minutes.
    4. Before serving, sprinkle with lemon and pepper

    Total time: 30 min
    Preparation time: 10 min



    Sloppy Pepper Joe's

    Ingredients

    1 pound extra lean hamburger
    ½ cup frozen pepper strips, chopped
    ½ cup chopped onion
    1 tablespoon vinegar
    ½ cup catsup
    2 tablespoons prepared mustard

    Directions

    1. Combine hamburger, peppers and onion in skillet. Cook on medium heat until beef is browned.
    2. Add remaining ingredients, mixing well. Simmer 10 minutes.

    Total time: 20 min
    Preparation time: 20 min



    Smothered Chicken

    Ingredients

    2¼ pounds boneless chicken breast (skin and fat removed)
    1/8 teaspoon black pepper
    1 can (10¾-ounce) low-fat cream of chicken soup
    ½ cup canned, sliced or broken mushroom pieces and liquid
    ½ cup water
    2 tablespoons parsley flakes
    1 teaspoon lemon juice
    1 tablespoon reduced sodium soy sauce
    1½ tablespoons cornstarch
    ¼ cup cold water

    Directions

    1. Preheat oven to 350°.
    2. Cut chicken into bite-size pieces. Season with pepper and place in large baking dish.
    3. Combine remaining ingredients except cornstarch and pour over chicken. Cover baking dish with foil.
    4. Bake at 350° until tender - about 1 ½ hours.
    5. Remove foil. Drain liquid from chicken into saucepan and return chicken to oven for a few minutes.
    6. Thicken liquid by bringing to boil and adding cornstarch dissolved in water. Stir frequently.
    7. Pour thickened liquid over chicken. May serve with rice or noodles.

    Total time: 2 hrs
    Preparation time: 30 min



    Southern Style Creamed Corn

    Ingredients

    6 medium ears fresh corn
    1 tablespoon reduced-fat margarine
    ¼ cup water
    ½ cup evaporated skim milk
    2 teaspoons cornstarch
    1/8 teaspoon white pepper

    Directions

    1. Cut corn from cobs, scraping cobs well to remove all milk.
    2. Combine corn, margarine and water in saucepan. Cover and cook over medium heat for 10 minutes or until corn is done, stir occasionally.
    3. Combine remaining ingredients. Beat with spoon until cornstarch is well blended. Add to corn, stirring well.
    4. Cover and cook about 3 minutes or until thickened and bubbly. Stirring often.

    Total time: 45 min
    Preparation time: 25 min



    Southwest Chicken

    Ingredients

    2 tablespoons margarine
    2 chicken breasts (6-ounce each), halved and skinned
    ½ teaspoon tarragon
    2 tablespoons lime juice
    2 tablespoons water
    ½ teaspoon Tabasco® pepper sauce
    Dash of pepper

    Directions

    1. Melt margarine in skillet. Place chicken in skillet. Season with pepper and tarragon.
    2. Brown chicken over medium heat - about 10 minutes. Turn, season, and brown other side.
    3. Mix lime juice, water, and pepper sauce; pour on chicken. Cover and simmer until tender, about 10 minutes.

    Total time: 30 min
    Preparation time: 10 min



    Southwestern Casserole

    Ingredients

    1½ pound ground beef, at least 80% lean
    1 cup low fat shredded cheddar cheese
    ½ cup chopped onion
    2 cups water
    1 (10-ounce) can enchilada sauce
    ¾ cup skim milk
    1 teaspoon oregano
    2 cups instant potato flakes
    1 (11-ounce) can corn with green and red peppers, drained
    1 (4.5 ounce) can chopped green chiles

    Directions

    1. Heat oven to 400º. In a skillet, brown ground beef with onion. Drain fat.
    2. Add enchilada sauce and oregano. Mix well. Place in ungreased 2-quart casserole. Spread corn evenly over mixture.
    3. In a medium saucepan, bring water and milk to boil. Remove from heat. Stir in potato flakes. Add ½ cup cheese and chiles.
    4. Spread potatoes over corn. Sprinkle with cheese.
    5. Bake for about 15 minutes, until cheese is bubbly.

    Total time: 45 min
    Preparation time: 30 min



    Spicey Flank Steak

    Ingredients

    2 pounds flank steak or top round
    1 large onion
    2 tablespoons vinegar
    2 tablespoons dry mustard
    1 teaspoon Hungarian paprika (optional)
    ½ teaspoon cayenne powder
    ½ cup water

    Directions

    1. Place meat, onion, vinegar, spices and water in Dutch oven.
    2. Bring to boil on top of stove. Reduce heat to simmer. Cook for 1½ - 2 hours or until meat is no longer pink. May need to add extra water if broth evaporates.
    3. Let cool slightly before slicing. Can serve hot or cold. Broth can be skimmed to remove fat and made into gravy with 1-2 tablespoons of cornstarch mixed with ¼ cup water.

    Total time: 2 hrs
    Preparation time: 2 hrs



    Spicey Grilled Chicken

    Ingredients

    2 whole skinless boneless chicken breasts (about 1 pound)
    ½ cup bottled salsa
    Cooking spray

    Directions

    1. About 15 minutes before cooking, measure the salsa into a large bowl.
    2. Rinse and pat dry chicken pieces. Remove any remaining skin and fat. Place in the large bowl and turn with tongs to coat completely. Place bowl in refrigerator until ready to cook chicken.
    3. Place on hot grill or broiler pan. Grill or broil about 5 minutes on each side depending on thickness.
    4. Serve immediately or refrigerate to use in salads or sandwiches.

    Total time: 30 min
    Preparation time: 20 min



    Spinach and Seafood Soup

    Ingredients

    6 cups fat-free chicken broth
    12 ounces skinless fish fillet (sole or flounder)
    1 cup water
    1 tablespoon soy sauce
    8 ounces tiny cooked shrimp
    ½ tablespoon minced ginger
    1 cup peeled, sliced cucumber
    ½ tablespoon minced garlic
    8 ounces sliced mushrooms
    1½ ounces spaghetti
    ¼ cup chopped green onions
    4 cups chopped spinach leaves

    Directions

    1. Heat broth, water, soy sauce, ginger, and garlic to boiling in large pan.
    2. Break pasta into 1-inch pieces and add to broth mixture; reduce heat and simmer until pasta is done, about 4 minutes.
    3. Slice fish into ½ inch cubes. Add shrimp, fish, cucumber, mushrooms, and green onions to broth; simmer until fish flakes with a fork, about 2 minutes.
    4. Stir in spinach. Serve hot.

    Total time: 30 min
    Preparation time: 15 min



    Spinach Lasagna

    Ingredients

    2 teaspoons olive oil or canola oil
    2 garlic cloves minced
    1 can (8-ounce) “no salt added” tomato sauce
    1 can (16-ounce) diced tomatoes
    ¼ teaspoon pepper
    ½ teaspoon oregano
    2 teaspoons olive oil or canola oil
    ¼ cup chopped onions
    1 package (10-ounce) fresh spinach, washed, stemmed, and chopped or 1 package (10-ounce) frozen chopped, spinach, thawed and squeezed to remove excess liquid
    1 box (8-ounce) uncooked lasagna noodles
    12 ounces 1% fat cottage cheese or 12 ounces reduced-fat ricotta cheese
    8 ounces shredded part-skim mozzarella cheese
    ¼ cup grated Parmesan cheese
    Cooking spray

    Directions

    1. Preheat oven to 375°. Lightly coat baking dish with cooking spray.
    2. In large saucepan over low heat, sauté garlic in two teaspoons olive oil over low heat for one minute. Do not let garlic brown. Add tomato sauce and tomatoes, pepper and oregano. Simmer gently over low heat, uncovered, while preparing other ingredients.
    3. In large skillet over low heat, sauté onions in remaining two teaspoons olive oil, stirring constantly, until onions are transparent but not brown. Add chopped spinach, stirring constantly.
    4. Layer uncooked lasagna noodles, sauce, spinach mixture, cottage cheese, and mozzarella in baking pan. Repeat, using all ingredients, ending with a layer of sauce. Sprinkle top with Parmesan cheese.
    5. Cover baking dish tightly with foil. Bake for one hour at 375° or until lasagna noodles are cooked. (If noodles are cooked before assembling lasagna, bake uncovered and reduce baking time to 25 minutes.)

    Note: Lasagna can be assembled and frozen, uncooked. To prepare lasagna that has been frozen, defrost in refrigerator for 3-4 hours, and then bake, covered, for 1½ hours or more. Lasagna is done when cheese in center is melted, all noodles are cooked, and casserole is very hot all the way to the center.

    Total time: 1 hr
    Preparation time: 30 min



    Spinach Orange Salad

    Ingredients

    4 cups fresh spinach, washed and torn into bite-size pieces
    1 orange, peeled and cut into sections or ¾ cup mandarin orange slices, drained
    ½ cup sliced water chestnuts
    ½ cup croutons
    Non-fat or low-fat salad dressing

    Directions

    1. Toss spinach, oranges, water chestnuts, and croutons.
    2. Serve salad dressing on the side.

    Total time: 15 min
    Preparation time: 10 min



    Spinach Salad with Chicken and Chickpeas

    Ingredients

    9 ounces fresh spinach, cleaned
    1 chicken bouillon cube dissolved in ¼ cup water
    1 tablespoon lemon juice
    1 tablespoon balsamic vinegar
    1 teaspoon Splenda
    1 teaspoon minced garlic
    1 teaspoon Dijon mustard
    1 teaspoon olive oil
    1 pound skinless, boneless chicken
    ¼ teaspoon pepper
    1½ cup chopped red onion
    1¼ cup chopped green pepper
    1¼ cup crumbled feta cheese
    1 can (15.5-ounce) chickpeas, rinsed

    Directions

    1. Combine bouillon in water, lemon juice, vinegar, Splenda, garlic, mustard, and oil. Set aside.
    2. Chop chicken into cubes. Cook in non-stick skillet until changes color, about 5 minutes. Add a small amount of water to keep from sticking, if necessary.
    3. Add pepper onion, green pepper, and bouillon to mixture; cook until tender.
    4. Put spinach in large bowl. Spoon chicken mixture over spinach. Add beans and feta cheese. Toss.

    Total time: 20 min
    Preparation time: 20 min



    St. Kitt’s Vegetable Salad

    Ingredients

    1 cup chopped tomatoes
    1 banana, sliced
    1 cup chopped asparagus
    ½ cup diced celery
    ¼ cup chopped red onion
    1½ cup cooked rice
    2 tablespoons reduced-fat sour cream

    Directions

    1. Combine tomatoes, asparagus, onion, banana, celery, and rice.
    2. Toss mixture with sour cream.
    3. Serve or refrigerate.

    Total time: 15 min
    Preparation time: 10 min



    Strawberry Bread

    Ingredients

    2 eggs
    ½ cup Splenda
    ½ cup sugar
    ½ cup oil
    ½ of package (3-ounce) sugar-free strawberry gelatin
    1 cup fresh (or frozen, thawed) strawberries, mashed
    ¼ cup finely chopped nuts
    1½ cup flour
    ½ teaspoon baking soda
    ¾ teaspoon cinnamon

    Directions

    1. Preheat oven to 350°.
    2. Beat eggs; add sugars and oil and beat until light and fluffy.
    3. Stir in dry gelatin, strawberries, and nuts; mix well.
    4. Add flour, soda, and cinnamon; mix just until blended.
    5. Bake at 350°F in greased 8½ x 4½ inch loaf pan for 50 minutes or until toothpick inserted in center comes out clean.
    6. Cool for 10 minutes before taking out of pan.
    7. Note: Best when made a day ahead. Freezes well.

    Total time: 1 hr
    Preparation time: 15 min



    Strawberry Smoothie

    Ingredients

    4 ounces non-fat, no sugar added strawberry yogurt, frozen
    2 strawberries
    6 ounces Crystal Light lemonade

    Directions

    1. Combine all ingredients in blender.
    2. Blend until smooth.

    Total time: 10 min
    Preparation time: 10 min



    Strawberry Yogurt Cookies

    Ingredients

    6 ounces non-fat, no sugar added strawberry yogurt
    2 eggs
    2 tablespoons Sweet N Low
    2 tablespoons granulated fructose
    3 tablespoons all-fruit strawberry preserves
    Red food coloring
    2 cups flour
    1 teaspoon baking powder
    1 tablespoon oil

    Directions

    1. Preheat oven to 350°.
    2. Combine yogurt and eggs, beating until blended.
    3. Add sugar substitute, fructose, preserves, and 1 cup of the flour.
    4. Beat until smooth.
    5. Add remaining flour, baking powder, and food coloring (as desired).
    6. Drop by spoonfuls onto cookie sheet.
    7. Bake at 350° for 12 to 15 minutes. Cool on rack.

    Total time: 30 min
    Preparation time: 15 min



    Stuffed Green Peppers

    Ingredients

    12 ounces lean ground beef
    1 small onion, chopped
    1 can (15.5-ounce) red kidney beans, drained
    1 can (6-ounce) tomato paste
    1 can (10-ounce) diced tomatoes with green chilies, drained
    3 large green peppers
    2 tablespoons grated cheddar cheese

    Directions

    1. Brown ground beef in medium saucepan. Add onions and cook until tender, stirring occasionally.
    2. Stir in red kidney beans, tomato paste, and diced tomatoes; heat to boiling. Reduce to low heat; simmer to blend flavors, about 10 minutes.
    3. Wash green peppers and cut in half lengthwise. Remove seeds.
    4. Place green peppers cut side up in large skillet. Add about ½ inch water. Heat to boiling; cover and reduce heat. Simmer about 5 minutes until crisp tender.
    5. Remove peppers from water and drain on towel. Place cut side up on serving plate, and fill with ground meat/kidney bean/tomato mixture. Top with a sprinkle of cheddar cheese.

    Total time: 30 min
    Preparation time: 10 min



    Sugar-free Banana Bread

    Ingredients

    2 cups flour
    ½ teaspoon baking soda
    ½ teaspoon salt
    1 cup Splenda
    ¼ cup margarine, softened
    2 eggs
    3 ripe bananas, mashed
    1/3 cup non-fat plain yogurt
    1 teaspoon vanilla
    Cooking spray

    Directions

    1. Preheat oven to 350°. Spray 8 by 4 inch loaf pan with cooking spray.
      Combine flour, soda, and salt.
    2. Cream Splenda and margarine with a mixer until well blended.
    3. Add eggs, one at a time, mixing after each addition. Add banana, yogurt, and vanilla, mixing well. Add flour mixture, beating at low speed just until moist.
    4. Spoon batter into loaf pan. Bake 1 hour or until toothpick inserted in middle comes out clean.

    Total time: 1 hr 20 min
    Preparation time: 20 min



    Summer Squash with Dill

    Ingredients

    4 yellow summer squash or zucchini (about 5-6 inches long and 1½ inches in diameter)
    1 tablespoon liquid margarine
    1-2 teaspoons dried dill weed

    Directions

    1. Slice squash. Steam in vegetable steamer or in small amount of water until color has changed, about 5 minutes.
    2. Remove from steamer and place drained squash in bowl.
    3. Drizzle liquid margarine and toss lightly.
    4. Sprinkle dill weed on top and serve.

    Total time: 15 min
    Preparation time:



    Sunset Orange Cake

    Ingredients

    1 package yellow cake mix
    1 package (.3 ounces)sugar-free orange gelatin
    1/3 cup water
    6 ounces non-fat orange yogurt
    3 eggs
    1 cup hot water
    “Lite” whipped topping (2 tablespoons serving)
    1 small can mandarin oranges
    Cooking spray

    Directions

    1. Spray a 13 x 9 inch pan with cooking spray.
    2. Combine cake mix, 1 teaspoon gelatin, 1/3 cup water, yogurt, and eggs. Beat at low speed until moistened, then at high speed for 2 minutes. Pour into prepared pan.
    3. Bake at 350° for 30 to 40 minutes. Cool cake in pan for 15 minutes.
    4. Combine hot water and remaining gelatin. Prick cake with a fork at half-inch intervals. Pour gelatin evenly over cake.
    5. Chill. Serve with 2 tablespoons whipped topping and two slices of mandarin oranges.

    Total time: 1 hr
    Preparation time: 30 min
    Chill time: Chill



    Sweet Potato Pie Filling

    Ingredients

    6 packets sugar substitute
    ¼ cup brown sugar
    ½ teaspoon salt
    ¼ teaspoon nutmeg
    3 large eggs
    ¼ cup evaporated skim milk
    1 teaspoon vanilla
    3 cups cooked, mashed sweet potatoes

    Directions

    1. Preheat oven to 350º.
    2. Combine sugars, salt, nutmeg, and eggs.
    3. Add milk and vanilla. Stir.
    4. Add sweet potatoes. Mix well.
    5. Pour into glass pie pan or pie shell.
    6. Bake at 350º for 40-50 minutes, until knife inserted comes out clean.

    Note: May top with 2 tablespoons non-fat whipped topping (adds 3 grams carbohydrate, 15 calories).

    Total time: 1 hr 30 min
    Preparation time: 20 min



    Tandoori Chicken

    Ingredients

    1.6 pounds chicken breast, boneless, skinless
    1 tablespoon minced garlic
    1 cup no fat-plain yogurt
    1 teaspoon ground cumin
    1 tablespoon curry powder
    1 tablespoon minced ginger
    1 tablespoon paprika
    ½ teaspoon pepper

    Directions

    1. Cut chicken into strips, about 4 inches by 2 inches.
    2. Combine all other ingredients in a container large enough to marinate chicken.  Add chicken, cover, and refrigerate overnight.
    3. Discard marinade. Coat skillet with cooking spray. Cook over medium-high heat, turning often, about 20 minutes.

    Total time: 8 hrs 30 min
    Preparation time: 20 min
    Chill time: Overnight



    Tangy Tuna Salad

    Ingredients

    1 can (5 ounces) water packed tuna, drained
    ½ cup chopped onion
    2 teaspoons Dijon mustard
    ½ tablespoon light salad dressing
    ½ cup chopped green pepper

    Directions

    1. Combine ingredients.
    2. Serve on lettuce leave or as filling for sandwich.

    Total time: 10 min
    Preparation time: 10 min



    Ten Minute Cranberry Sauce

    Ingredients

    2 cups Splenda®
    2 cups water
    1 pound (4 cups) cranberries
    1 envelope unflavored gelatin

    Directions

    1. Combine Splenda and water.
    2. Bring to a boil; cook for 5 minutes.
    3. Add cranberries; cook until skins pop, about 5 more minutes.
    4. Remove from heat.
    5. Add gelatin and cool in refrigerator.

    Note: If you don`t like whole berries, they may be chopped or pureed in food processor before cooking.

    Total time: 15 min
    Preparation time:



    Thai Broccoli Beef Stir Fry

    Ingredients

    1 pound beef round steak, cut in strips
    1 tablespoon peanut oil
    1 cup sliced green onions
    1 package frozen broccoli (14 ounces)
    1 cup chopped green pepper
    ½ cup Thai peanut sauce
    ½ cup fat free beef broth
    2 teaspoons cornstarch
    ¼ cup chopped cilantro
    ¼ cup chopped dry roasted peanuts

    Directions

    1. Stir fry beef in oil until browned.
    2. Add vegetables and cover, cooking until crisp-tender, about 5 minutes.
    3. Thicken broth with cornstarch; add peanut sauce. Stir sauce into beef mixture. Cover and heat about 5 minutes.
    4. Stir in cilantro. Spoon stir fry to serving dish and garnish with peanuts.

    Total time: 25 min
    Preparation time: 10 min



    Tomato and Black Bean Salsa

    Ingredients

    1 cup chopped green pepper
    1 tablespoon basil
    ¼ cup chopped red onion
    ½ teaspoon thyme
    3 plum tomatoes, chopped
    ½ teaspoon salt
    1 tablespoon jalapeno pepper, diced
    ½ teaspoon chili powder
    2 tablespoon olive oil
    ¼ teaspoon black pepper
    2 tablespoon balsamic vinegar
    1 tablespoon minced garlic
    1 tablespoon lime juice
    1 can (15.5 ounces) black beans, rinsed

    Directions

    1. Combine all ingredients in a medium bowl.
    2. Cover and chill at least 1 hour.

    Total time: 15 min
    Preparation time:
    Chill time: 60



    Topped Blueberries

    Ingredients

    1 pint fresh blueberries
    2/3 cup non-fat plain yogurt
    1/3 cup non-fat sour cream
    4 packets (1 gram each) Equal®
    1/8 teaspoon finely grated orange rind
    ½ teaspoon vanilla
    1/8 teaspoon almond extract

    Directions

    1. Wash berries and pat dry.
    2. Sprinkle berries with 2 packets Equal. Set aside.
    3. In a small bowl combine yogurt, sour cream, sweetener, orange rind, vanilla and almond extracts.
    4. Spoon berries into 4 goblets or dessert bowls.
    5. Top with yogurt mixture.

    Total time: 15 min
    Preparation time: 15 min



    Tuna Rice Pie

    Ingredients

    2 cups cooked rice
    2 tablespoons margarine
    2 tablespoons flour
    1 cup skim milk
    3 slices American cheese
    1 can (6.5-ounce) tuna packed in water

    Directions

    1. Preheat oven to 350º.
    2. Press cooked rice into 9-inch pie pan.
    3. Make a medium white sauce by melting margarine in a saucepan over medium heat, adding flour, and stirring in milk. Add one slice of cheese and stir until melted.
    4. Drain tuna and spread over rice.
    5. Pour medium white sauce over tuna. Cut two cheese slices into strips and arrange over pie.
    6. Bake at 350º for 30 minutes, or until top is lightly browned.

    Total time: 45 min
    Preparation time: 15 min



    Turkey and Potato Skillet

    Ingredients

    1 pound lean ground turkey
    1 medium onion, thinly sliced
    2 medium or 1 large potato, about 1½ pounds thinly sliced
    1 can (15.5 ounces) sloppy joe sauce
    2 tablespoons water

    Directions

    1. Crumble turkey into a non-stick skillet. Layer onions and potatoes. Cover with sloppy joe sauce. 
    2. Cover and cook on medium heat 15-20 minutes, until meat is browned. With a rubber spatula, divide the mixture into sections than can be turned so the potatoes are on the bottom and the turkey on the top.
    3. Cover and cook an additional 15-20 minutes until the potatoes are tender. Add water as needed to prevent sticking.

    Total time: 40 min
    Preparation time: 5 min



    Turkey Pesto Pasta

    Ingredients

    1½ pounds turkey breast, skinless, boneless
    1 14-ounce box bowtie pasta
    ¾ cup pesto
    2 cups chopped green or red pepper
    1 small can sliced ripe olives (2.25 ounces)

    Directions

    1. Cut turkey into cubes. Stir fry 5 minutes, adding water if needed to prevent sticking.
    2. Cook pasta as directed on package. Drain.
    3. Combine turkey, pasta, pesto, and peppers.

    Total time: 25 min
    Preparation time: 10 min



    Two Potato Bake

    Ingredients

    1/3 cup instant potato flakes
    1/3 cup Parmesan cheese
    1¼ cup water
    1 tablespoon chopped garlic
    2/3 cup skim milk
    16 frozen potato wedges (from 24 ounce package)
    1 cup non-fat sour cream
    Cooking spray

    Directions

    1. Heat oven to 400º. Spray 2-quart baking dish with non-fat cooking spray.
    2. Bring water to boil in saucepan. Add potato flakes and skim milk. Fluff flakes to make mashed potatoes.
    3. Add sour cream, Parmesan cheese, and garlic. Mix well.
    4. Place in 2-quart baking dish. Arrange potato wedges on top of mashed potato mixture in a spiral.
    5. Bake 30-35 minutes until hot.

    Total time: 1 hr
    Preparation time: 30 min



    Vegetables and Hamburger Skillet

    Ingredients

    1 pound lean ground beef
    3 cups tomatoes, diced
    1 cup chopped onion
    1 cup frozen corn
    2 cups chopped green peppers
    1 tablespoon minced garlic

    Directions

    1. Brown beef and onion in large skillet. Drain.
    2. Add vegetables and garlic. Simmer 20 minutes.

    Total time: 40 min
    Preparation time: 20 min



    Waldorf Salad

    Ingredients

    1 tablespoon reduced-fat mayonnaise
    1 tablespoon lemon juice
    2 packets artificial sweetener
    1 large apple, cored, unpeeled and diced
    ½ cup diced celery
    ½ cup seedless, golden raisins
    ¼ cup chopped walnuts (optional)

    Directions

    1. In bottom of mixing bowl, blend together the mayonnaise-substitute, lemon juice and artificial sweetener.
    2. Wash, core and chop the apple. Coat with the dressing in the bowl immediately to prevent browning.
    3. Add remaining ingredients and toss.

    Total time: 15 min
    Preparation time: 15 min



    Whitefish Florentine

    Ingredients

    2 packages (10-ounces each) frozen chopped spinach
    1 pound whitefish fillets, about ½ inch thick
    4 teaspoons dried basil
    ¼ teaspoon salt
    1 cup roasted red bell peppers
    2 tablespoons skim milk

    Directions

    1. Preheat oven to 400°.
    2. Thaw spinach. Squeeze to drain. 
      Spread spinach evenly in ungreased 11 x 7 inch pan.
    3. Blend in blender or food processor red pepper, basil, and milk. Spread half of pepper mixture over spinach.
    4. Arrange fillets next in pan. Top with remaining pepper mixture. Cover and bake at 400° for 25 to 30 minutes, until fish flakes easily with fork.

    Total time: 45 min
    Preparation time: 15 min



    Yogurt Berry Parfait

    Ingredients

    2 graham crackers (8 sections)
    1 cup non-fat yogurt sweetened with low calorie sweetener
    1 bag frozen berries, unsweetened (about 2¼ cups)
    1 cup fat free whipped topping

    Directions

    1. Place graham crackers in a sealed bag or between sheets of waxed paper. Roll crackers to make crumbs.
    2. Defrost frozen berries by rinsing with water, or microwaving according to instructions on bag.
    3. Place 1 tablespoon of graham cracker crumbs in bottom of parfait or wine glass. Spoon ¼ cup yogurt, then one-fourth of berries into each of 4 glasses. Add ¼ cup topping and sprinkle with remaining graham cracker crumbs.

    Total time: 15 min
    Preparation time: 15 min



    Zesty Turkey Burgers with Mushrooms

    Ingredients

    1 pound lean ground turkey
    ¼ cup chopped onions
    1 tablespoon mango chutney
    6 mushrooms, slices
    Pepper to taste
    Dijon mustard, optional

    Directions

    1. Mix together turkey, onions, chutney and pepper. Form 4 patties.
    2. Cook in a non-stick skillet 4 to 5 minutes on 1 side. Add sliced mushrooms and cook 4 to 5 minutes on other side.
    3. Serve on bun spread lightly with Dijon mustard

    Total time: 20 min
    Preparation time: 10 min



    Zucchini Salad

    Ingredients

    1 pound small zucchini, washed
    2 tablespoons olive oil 
    1 cup chopped red onion
    1 tablespoon lemon juice
    ¾ cup chopped cilantro

    Directions

    1. Slice zucchini, then half or quarter slices. Steam 3 to 4 minutes.
    2. Combine cilantro, onion, and zucchini in a medium bowl.
    3. Combine oil and juice, pour over vegetable mixture. Toss gently.

    Total time: 15 min
    Preparation time: 15 min



    Zucchini Tortellini Toss

    Ingredients

    1 package frozen tortellini
    6-8 plum tomatoes, chopped
    3-4 medium zucchini, chopped
    ½ teaspoon garlic salt
    ½ teaspoon basil
    ½ teaspoon oregano
    ¼ cup shredded Parmesan cheese

    Directions

    1. Cook tortellini as directed on package.
    2. Heat tomatoes, zucchini, garlic salt, basil, and oregano in a medium skillet 3 to 5 minutes until zucchini is tender.
    3. Stir in tortellini, cooking 2 to 3 minutes.
    4. Serve topped with Parmesan cheese.

    Total time: 20 min
    Preparation time: 5 min