Health Power for Minorities

Heat oven to 375 degrees F., scramble egg substitute in small skillet. Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers. Top with tomato, cheese, and onion, if desired. Add second tortilla on top, press lightly. Bake 5 minutes, flip, and bake 5 more minutes or until cheese is melted. Cut into fourths to serve.

Exchanges per serving: 2 starch, 1 lean meat

Per Serving: Calories 216, Calories from Fat 33, Total Fat 4g, Saturated Fat 1g, Cholesterol 2 Mg, Sodium 451 mg, Total Carbohydrate 30g, Dietary Fiber 2g, Sugars 3g, Protein 15g.

Optional ingredients:

1/4 cup bread crumbs
1/4 cup green pepper
add black pepper to taste
Drain and flake salmon, save 1/3 cup of the liquid. Mix together flaked salmon and onions and (green pepper and black pepper, bread crumbs, if used). Mix in egg whites with saved liquid. Make into 4 patties. Heat oil in frying pan. Cook patties over medium heat until golden brown on both sides.

Rich in: Polyunsaturated and monounsaturated fats, omega 3 & 6 oils, protein and calcium.

1 can -15 1/2 oz. of salmon
1/2 cup chopped onions
3 egg whites
1 Tablespoon oil

½ cup egg substitute
1 Tbsp fat-free milk
2 Tbsp canned, prepared chili beans
1 Tbsp chopped onion
1 Tbsp fat-free sour cream
1 Tbsp salsa

Spray a small skillet or omelet pan with nonstick cooking spray and preheat over medium-high heat. Whisk together the egg, milk in a small bowl. Pour the egg mixture into the hot skillet. When the egg mixture begins to solidify, lift it along the edges to allow the uncooked liquid to flow underneath for even cooking. Be sure to use a nonstick spatula. When the egg mixture is completely firm, form it into a circle. Spread the prepared chili on half of the circle and sprinkle the chopped onion on the top. Fold the egg mixture over to form the omelet. Reduce the heat to medium and cover. Continue cooking for about 2 minutes or until the contents are thoroughly hot. Top with sour cream and salsa.

Exchanges per serving: 1 Carbohydrate, 2 Very Lean Meat

Per serving: Calories 127, Calories from Fat 2g, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 394 mg, Total Carbohydrate, Dietary Fiber 3g, Sugars 6g, Protein 16g

5 small potatoes, peeled and sliced
1 tablespoon olive oil or vegetable cooking spray
1/2 medium onion, minced
1 small zucchini, sliced
1 1/2 cup green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
Pepper and garlic salt with herbs, to taste
3 ounces shredded part-skim mozzarella cheese
1 tablespoon parmesan cheese

1. Preheat oven to 375°F.
2. Cook potatoes in boiling water until tender.
3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
4. Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
5. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
6. Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.

Per serving: Calories 242, Total Fat 9g, Total Carbohydrate 18g, Protein 19g

1 lb. fresh asparagus spears
2 tablespoons olive oil
1 large garlic clove, finely chopped
2 tbsp. grated fresh ginger
2 tbsp. tamari or shoyu (good-quality soy sauce)
1 tbsp. toasted and slivered/sliced almonds (optional)

Wash and prepare asparagus by snapping off the ends (if you're using very young, tender asparagus, you can omit this step).

Heat olive oil in skillet over medium high heat and sauté garlic for 1 to 2 minutes. Add asparagus and cook, stirring often, until asparagus is crisp-tender. Remove asparagus to serving plate.

Add grated ginger and tamari to pan, stirring well, until heated through. Pour this sauce over asparagus, sprinkle with toasted almonds (optional), and serve.

Per Serving: Calories 100, Protein 4g, Total Fat 8g, Saturated Fat 0g, Carbohydrates 7g, Cholesterol 0mg, Sodium 510mg, Fiber 3g

May be served with steamed white rice.

This tasty vegetable dish makes a meal itself when served with steamed white rice. It also makes a nice accompaniment to the Steamed Salmon With Scallions recipe, or it can be served with another favorite entree.

1 pound of fresh string beans, with small stem ends removed and cut or broken in half
6-8 cloves of garlic (depending on size and taste), crushed and flattened, with skin removed
2 tablespoons of canola oil
1/4 teaspoon of salt

Place 1 1/2 tablespoons oil into pot and heat on medium heat until drop of water dances. Put cut string beans into pot (BE CAREFUL of oil splattering) and cover with lid. Cook for about 10-15 minutes, occasionally lifting cover to sauté (stir) string beans until they are browned and tender. Season with 1/4 teaspoonful of salt. Remove string beans from pan and set aside. Using same pan, place 1/2 tablespoon oil and heat on low temperature. Add flattened garlic cloves and sauté until soft, being careful not to burn them. Add the cooked string beans back into pot with the garlic. Mix and serve.

Per Serving: 105 calories (56% calories from fat), 7 g total fat (1 g saturated fat), 2 g protein, 10 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 149 mg sodium, 344 mg potassium

To make any meal look and taste special, serve this very colorful and elegant dish.

4 small green bell peppers
4 teaspoons vegetable oil
¼ teaspoon brown mustard seeds
4 cups shredded cabbage
½ cup grated carrot
1/8 teaspoon turmeric
1 teaspoon salt
1 teaspoon coriander powder
¼ teaspoon cayenne pepper (optional)

Wash and dry the bell peppers. Cut them in half lengthwise from the stem end. Remove the seeds and cut out the veins, leaving the pepper in a cuplike form. Set aside.

Heat 1 teaspoon of the oil in a large, nonstick frying pan over medium heat. Add the mustard seeds and cover with a lid to avoid splattering. Fry until the mustard seeds stop popping, a few seconds. Add the cabbage and carrot, stir to combine.

Add the turmeric, salt, coriander powder and cayenne pepper (if using), stir to combine. Cover with a lid, and heat through. Reduce the heat and simmer until the vegetables are slightly tender, 5 to 7 minutes. If there is any excess liquid accumulated at the bottom of the pan, increase heat and cook to evaporate it. Remove from the heat and cool to room temperature.

Stuff each bell pepper half with one-eighth of the cabbage mixture.

Reduce the heat, cover with a lid and simmer until the bell peppers are tender, 10 to 12 minutes. The bottom of the bell peppers will be slightly blackened. Transfer the bell peppers to a platter.

Per Serving: Calories 40, Carbohydrate 5g, Fat 2g, Saturated fat 0g, Dietary fiber 1.6g, Protein 4g, Cholesterol 0mg, Sodium 275 mg

Exchange: 1 vegetable ½ fat

4 ounces soba noodles
2 tablespoons grapeseed oil
12 ounces calamari
2 tablespoons olive oil
2 tablespoons cilantro
1 tablespoon green onion
8 snow peas for each
½ cup chicken stock
2 tablespoons soy sauce
1 tablespoon mirin
1 teaspoon oyster sauce
1 clove garlic, minced
1 teaspoon ginger, minced

Cook noodles in a pot of rapidly boiling water. Once cooked, drain noodles and rinse until cooled. Toss with 1 tablespoon grapeseed oil.

For the sauce, mix chicken stock, soy sauce, mirin, oyster sauce, garlic, and ginger.

Cut the calamari hoods into thin strips, leaving the tentacles intact.

Add 1 tablespoon grapeseed oil, olive oil, cilantro, green onion, the sauce, and squid to a large saute pan. Cook over high heat until calamari is just cooked. Reduce heat to medium and add julienned snow peas and soba. Cook until noodles are just heated through.

Per Serving: Calories 249, Calories from fat 134g, Total Fat 15g, Cholesterol 198 mg, Sodium 48 mg, Total Carbohydrate 12g, Protein 16 g

Peel potatoes and cut into squares. In a large pot combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boiling; reduce heat. Cook, covered, over medium-low heat for 10 minutes.

Add cabbage. Return to boiling. Reduce heat; cook covered over medium-low heat for 5 minutes, stirring occasionally

Meanwhile, cut fillets into 2-inch lengths. Coat with Hot 'N Spicy Seasoning. Add fish to vegetable. Reduce heat; simmer, covered for 5 minutes or until fish flakes easily with a fork.

Serve in soup plates, garnished with sliced green onion. Top with an ice cream scoop of hot cooked rice, or ladle stew over hot cooked rice in soup plates and garnish with green onion.

* To reduce sodium, try low sodium canned tomatoes

Per Serving: Calories 355, Sodium 454 mg, Total Fat 5g, Dietary Fiber 7g, Saturated Fat 1.3g, Carbohydrates 49g, Cholesterol 65mg, Protein 28g

In this recipe, chayote, which tastes like a cross between cucumber and zucchini, is shredded with potatoes and blended into skillet vegetable cakes. These cakes make an easy dinner that looks impressive but doesn't require much time. Once cooked, they should be eaten right away.

In large nonstick skillet, heat oil over medium heat. Cook cakes in batches, scooping about 1/2 cup into skillet for each cake and pressing down to form 4- to 5-inch disk. Cook until both sides are lightly browned, about 5 minutes per side. Transfer finished cakes to a warm plate and cover. Repeat with remaining mixture, adding more oil to skillet if necessary.

Per Serving: Calories 75, Total fat 1g, Saturated fat 0g, Cholesterol 0 mg, Sodium 218 mg, Total fiber 2 g, Protein 2 g, Carbohydrates 14 g, Potassium 283

5 Tbsps tomato paste (3 ozs)
1 tsp ketchup
2 tsps honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsps vinegar, white
1/8 tsp black pepper
¾ tsp cayenne pepper
¼ tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated.
1 ½ lbs chicken, skinless (breast, drumstick)

Make barbeque sauce lower in sodium with lots of herbs and spices.

1. Combine all ingredients except chicken in a saucepan.
2. Simmer for 15 minutes.
3. Wash chicken and pat dry.
4. Place chicken on a large platter.
5. Brush chicken with ½ of sauce mixture.
6. Cover with plastic wrap and marinate in refrigerator for 1 hour.
7. Place chicken on a baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
8. Turn oven down to 350o F, and add the remaining sauce to the chicken.
9. Cover the chicken with aluminum foil and continue baking for 30 minutes.

Serving size: ½ breast or 2 small drumsticks

Per Serving: Calories 176, Fat 4g, Saturated fat less than 1g, Cholesterol 81 mg, Sodium 199 mg

This is a quick, low-fat recipe using just white meat. If you like the flavor of black pepper, you will love this dish. It also makes great sandwiches.

Cut the chicken breast into 1- to 2-inch pieces. (Cut the chicken breast in half for sandwiches). Rub the chicken pieces with the ginger, garlic, sat and black pepper and set aside. Heat the oil in a wok or a nonstick skillet over medium-high heat, coating the pan with oil by shaking it. Add the chicken and stir-fry for 10 minutes. Cover with a lid, reduce heat and cook until chicken is tender, 10 to 12 minutes. Transfer to a serving platter and sprinkle with the lemon juice.

Exchanges: 3 lean meat

Per Serving: Calories 125, Carbohydrates 0g, fat 3g, Dietary fiber 0g, Protein 22 g, Cholesterol 60 mg, Sodium 408 mg

1/2 pound lean ground beef
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water

1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes.

Serve hot

Per Serving: Calories: 184
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 15 mg
Sodium: 125 mg
Calcium: 33 mg
Iron: 2 mg

1. 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.
2. 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.

Per Serving: Calories: 206, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 75 mg, Sodium: 489 mg, Calcium: 32 mg, Iron: 2 mg

1. Cut chicken into serving pieces (skinless). In a bowl, combine pepper, garlic and ginger, and let mixture stand for 1 hour.
2. Dip chicken pieces in ketchup, honey, sweet wine, mustard, angostura bitters. Let stand for another 10 - 15 minutes. Add flour to chicken until pieces become moist.
3. Heat iron pot or skillet. Put in 1 tbsp. vegetable oil, heat on slow fire, and add battered chicken turning from side to side until golden brown (pot fried).
4. Remove from skillet, dry skillet from excess oil. Add onions, bay leaf, vinegar, 3/4 cup water, 1 tbsp. flour mixed in 1/4 cup water, spread over prepared chicken.
5. Cover tightly and cook on slow fire for 15 minutes. Serve on hot grainy rice with steamed fresh vegetables for a delicious low fat, low cholesterol meal.

1. Rinse and pick through the beans. Put the beans in a large pot and add 10 cups of water. Place the pot in the refrigerator and allow the beans to soak overnight.
2. Cook the beans until they are soft. Add more water as needed while the beans are cooking.
3. Add the plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at low heat until the plantains are soft.

Option: Serve with rice.

Per Serving: Calories: 133, Total fat: Less than 1 g, Saturated fat: Less than 1 g, Cholesterol: 0 mg, Sodium: 205 mg, Calcium: 39 mg, Iron: 2 mg

Spray deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring, for 3 to 5 minutes, or until no longer pink. Reduce heat. Add tomatoes and their juice, low sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
Serve over hot cooked rice or whole wheat pasta.

  *You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips, if desired.
**To cut back on sodium, try low sodium canned tomatoes.

Per serving: Calories 255, Sodium 465 mg, Fat 3 g, Dietary fiber 1.5 g, Saturated fat 0.8 g, Carbohydrates 16 g, Cholesterol 100 mg, Protein 31 g

6-8 pieces of skinless chicken
Sliced chayote (check with your local vegetable store)
2 onions (sliced in rings)
1 large carrot (sliced into long strips)
1 Scotch Bonnet chile pepper
1/4 cup of cane vinegar (any vinegar will do)

Bake chicken at 350 ° until brown and completely dry. Drain all oil and water off and set chicken aside. Add 1/4 cup of vinegar to the fresh vegetables, and sauté for 5 minutes. Place chicken on platter and pour onions, carrots, peppers and vinegar over it. Place lettuce leaves, cucumbers and tomatoes around chicken. Serve with rolls or hard dough slices. Perfect for a luncheon.

Preheat the oven to 375ºF. Combine the flour and seasonings in a bowl. Dip each piece of chicken in the flour mixture and coat evenly, then dip the chicken in the egg and roll in the bran crumbs. Place the coated chicken pieces on a nonstick baking sheet. Bake 20-30 minutes until chicken is tender and no longer pink. Do not turn chicken over during baking.

Per Serving: Calories 314, Total fat 45g, Saturated fat 1g, Cholesterol 70mg, Sodium 98mg, Dietary Fiber 9g, Sugars 8g, Protein 2 g, Carbohydrate 31g, Protein 37g

In a medium bowl, stir together the mayonnaise, onion, celery, basil, lemon juice, salt and pepper. Fold in the chicken, leaving as many large chunks as possible.

Divide the arugula or other lettuce among the pita halves. Spoon one-fourth of the chicken mixture into each pita half.

Patti's Pointers: If you can find some small tender arugula greens at the market, buy them. Arugula has a delicious peppery bite that complements this creamy chicken salad better than plain ol' iceberg ever will. If you can't find arugula, go for romaine lettuce, which has better flavor, 6 times as much vitamin C, and up to 10 times as much beta-carotene as iceberg lettuce.

Per Serving: 200 calories, 14 g of protein, 22 g carbohydrate, 6 g fat, 1 g saturated fat, 35 mg cholesterol, 1g dietary fat, 730 mg sodium.

From Patti LaBelle’s Lite Cuisine Over 100 Dishes With To-Die-For Taste Made With To-Live-For Recipes by Patti LaBelle and Laura Randolph Lancaster. Published by Gotham Books, 2003.

Diet Exchanges: 3 very lean meats, 2 starches, 1 fat, ½ vegetable, or 1½ carbohydrate choices.

Liven up your grilled chicken with the spice of salsa.

1/3 cup fresh lime juice
2 tsp fresh chives, minced
2 tsp ginger, minced
2 ea garlic clove, minced
2 Tbsp olive oil
2 tsp chili powder
1 cup salsa, hot
1 ½ lbs boneless, skinless chicken breasts

In a small saucepan, mix together the lime juice, chives, ginger, and garlic. Add the olive oil and chili powder and heat to boiling over medium heat. Stir in the salsa. Allow sauce to cool. Place the chicken in a plastic bag. Add the sauce and let marinate in the refrigerator for at least 2 hours or up to 24 hours. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the chicken breasts for 3-4 minutes on each side, turning once and basting with extra marinade, until the chicken is cooked thorough.

Exchanges per serving: 4 very lean meat, ½ monosaturated fat

Per Serving: Calories 158, Calories from Fat 4, Total Fat 5g, Cholesterol 69mg, Sodium 78mg, Total Carbohydrate, Dietary Fiber 0g, Sugars 1g, Protein 25g.

This dish is a natural for Sunday brunch. Serve it with fresh fruit and watercress salad for a simple yet elegant meal.

Preheat the oven to 325° F.

In a large bowl, wisk together the eggs, egg whites, half-and-half, tarragon (if using), salt, and ground red pepper. Wisk in the cheese.

Place the pie shell on a baking sheet. Arrange the crabmeat in the bottom of the pie shell. Pour the egg mixture on top.

Bake until set and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool (quiche should be warm, not hot) then (if using) garnish with the tarragon sprig and/or a dusting of paprika.

Option: If you have crab boil seasoning (such as Old Bay), use about 1 ¼ teaspoons of it in place of the salt and ground red pepper. It's the perfect flavoring for crab!

Patti's Pointers: If you can't find fresh jumbo crabmeat, look for premium handpicked pasteurized crabmeat in the seafood cold case. It comes in 8-ounce tubs and makes a good substitute.

Per serving: 210 calories, 12 g protein, 16g carbohydrate, 12 g fat, 1.5 g saturated fat, 115 mg cholesterol, 0 g dietary fiber, 560 mg sodium

Diet Exchanges: 2 meats, 1 starch, 2 fats, or 1 1/2 carbohydrate choices.

Directions:

Heat a little oil in a wok.

Add garlic and stir fry for 30 seconds, then add eggplant, 2 squirts soy sauce, and a little water and stir fry for 2 minutes.

Add red pepper, rest of soy sauce, and a little water and cook for 1 min.

Add basil leaves and cook, adding water if necessary, for another minute.

Variations

Nutrition info per serving

Here the fish is marinated and baked with garlic and herbs. If desired, marinate the fish the night before and refrigerate it. You can either bake it or stir-fry it in a pan

Place the fish in a bowl, sprinkle with the salt, turmeric, cumin powder, black pepper and garlic, turning to coat well. Cover and marinate for 20 minutes at room temperature or longer in the refrigerator.

Preheat the oven to 400F (205C). Coat the bottom of a baking dish with the oil. Place the fish in a single layer and pour the marinade over it. Bake uncovered, for 20 to 25 minutes or until the fish is firm to the touch and easily flakes with a fork. Sprinkle with lemon juice.

Exchanges: 3 lean meats

Per Serving: Calories 119, Carbohydrate 0g, Fat 2.5g, Saturated fat 0.5g, Dietary fiber 0g, Protein 22g, Cholesterol 40 mg, Sodium 315mg

1 Tbsp olive oil
1 Tbsp lime juice
4 ea firm fish fillets such as orange roughy or red snapper (1 pound total), thawed if frozen
1 cup salsa
½ ea lime cut into 4 slices

Prepare a charcoal grill, or preheat the broiler and prepare the broiler pan with nonstick pan spray. Combine the oil and lime juice; brush over the fish. Grill or broil 4 to 5 inches from the heat source until the fish is opaque, about 6 minutes (depending on the thickness of the fish). Serve immediately, topped with salsa and fresh lime slices.

Exchanges per serving: 1 vegetable, 3 Meat very Lean, ½ fat monounsaturated

Per serving: Calories 164, Calories from Fat 4g, Total Fat 5g, Saturated Fat 1g, Cholesterol 42 mg, Sodium 356mg, Total Carbohydrate, Dietary Fiber 1g, Sugars 3g, Protein 24g

1/2 cup seasoned dry, fine bread crumbs
1 tablespoon grated Parmesan cheese
2 teaspoons grated lemon peel
3/4 teaspoon dried marjoram leaves
1/2 teaspoon paprika
1/4 teaspoon dried thyme leaves
1/8 teaspoon garlic powder
4 flounder or sole fillets (about 1 pound)
3 tablespoons lemon juice
2 tablespoons white wine
1 tablespoon cooking oil*

1. Heat oven to 425º F. Oil 13x9x2-inch pan
2. Combine bread crumbs, Parmesan cheese, lemon peel, marjoram, paprika, thyme and garlic powder in shallow pan.
3. Rinse fish fillets, Pat dry.
4. Combine lemon juice and wine in shallow pan. Dip each fillet in lemon mixture, then in crumb mixture, coating well.
5. Place fish in pan. Drizzle with cooking oil.
6. Bake at 425º F for 20 to 25 minutes or until fish flakes easily when tested with fork.

Per Serving: 175 calories, Fat 6 g (50 Calories or 28% of total calories), Saturated Fat 1 g (less than 5% of total calories), Carbohydrates 7 g, Protein 24 g, Cholesterol 60 mg, Sodium 180 mg

From The Black Family Dinner Quilt Cookbook Health Conscious Recipes & Food Memories with Dorothy I. Height & The National Council of Negro Women, Inc. Published by The Wimmer Companies, 1993.

4 large potatoes (2 lbs)
8 cups ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil

1. Scrub potatoes and cut into long 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer.
3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 o F oven for 15 minutes. Remove foil and continue baking uncovered for an additional 15 to 20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

3 cups water
1/4 lb smoked turkey breast skinless
1 Tbsp hot pepper, freshly chopped
1/4tsp cayenne pepper
1/4tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lbs greens (mustard, turnip, collard, kale, or mixture)

1. Place all ingredients except greens into large saucepan and bring to a boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Tear or slice leaves into bite-size pieces.
4. Add greens to turkey stock. Cook 20 to 30 minutes until tender.

Serving size: 1 cup

Per Serving: Calories 80, Fat 2g, Saturated fat less than 1g, Cholesterol 16 mg, Sodium 378 mg

6 tablespoons grapeseed oil
2 tablespoons extra virgin olive oil
1 teaspoon lemon juice
1 teaspoon soy sauce
4 tablespoons rice wine vinegar
1 teaspoon sugar
1 teaspoon ginger, minced
12 Virginia Oysters for each
1 tablespoon chives, chopped

To make vinaigrette, mix oils, lemon juice, soy sauce, vinegar, sugar, and ginger. Spoon vinaigrette over shucked oysters and garnish with chives.

Per Serving: Calories 275, Caloreis from fat 249, Total Fat 28g, Sodium 134mg, Total Carbohydrates 3g, Protein 3g

Trim all fat from chops
Beat egg white with evaporated skim milk. Place chops in milk mixture; let stand for 5 minutes, turning chops once.

Meanwhile, mix together cornflake crumbs, bread crumbs, Hot 'N Spicy Seasoning and salt. Remove chops from milk mixture. Coat thoroughly with crumb mixture.

Spray a 13x9 inch baking pan with nonstick spray coating. Place chops in pan; bake in 375-degree oven for 20 minutes. Turn chops; bake 15 minutes longer or till no pink remains.

Note: If desired, substitute skinless, boneless chicken, turkey pieces, or fish for pork chops and bake for 20 minutes.

Per Serving: Calories 186, Sodium 393mg, Total Fat 4.9g, Dietary Fiber 0.2g, Saturated Fat 1.8g, Carbohydrates 16g, Cholesterol 31mg, Protein 17g

1 teaspoon cooking spray or olive oil
1 small onion
1 cup carrots, diced
1 cup celery, diced
3 tablespoons low sodium soy sauce
1 cup chicken broth
1 tablespoon fresh lemon juice
Black pepper to season
1 pound cooked boneless, skinless chicken breast, diced into half inch or inch cubes (about 3 cups)
1 8 oz. package noodles (Pancit bihon noodles- found at an Asian grocery store, or angel hair pasta)
1 cups green cabbage, sliced into strips
1/2 cup scallions, diced (about 3 onions), divided
1/2 teaspoon pepper
1 medium lemon, thinly sliced
1 tablespoon fresh lemon juice

Spray a wok or large saucepan with cooking spray, or use olive oil. Over medium heat, saute garlic and onion, cooking until golden brown. Add cooked chicken and heat until its browned and warmed throughout, 2-3 minutes. Add pepper. While chicken is heating, soften noodles by putting them in a colander and running water over them until they're soft (do not soak them). Cut the noodles with kitchen scissors into 2-inch segments. Let noodles stand until they further soften. Alternatively, if using angel hair pasta, cook it according to directions and set aside. Add carrots to pan with chicken, and cook for 2 minutes. Stir in cabbage, celery, and 1/2 cup scallions, and cook for 2 minutes. Add noodles gradually, stirring to blend with vegetables and meat. Add chicken broth and soy sauce to moisten. Cook until noodles are soft, about 5 minutes (omit this step if using angel hair pasta). Garnish with lemon slices and remaining scallions. Squeeze fresh lemon juice over the dish just before serving.

Per Serving: 173 calories, 6 g fat, 32 mg cholesterol, 6 g dietary fiber, 51 mg sodium

1. Wash potatoes, cut in half, and place them in cold water in a saucepan.
2. Cook covered over medium heat for 25 to 30 minutes or until tender.
3. Drain and dice potatoes when cool.
4. Add vegetables and egg to potatoes and toss.
5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.
6. Pour dressing over potato mixture and stir gently to coat evenly.
7. Chill for at least 1 hour before serving.

Add fresh vegetables and herbs to give a tasty flavor to this salad.

Per Serving: Serving size: 1/2 cup, Calories 98, Fat 2g, Saturated fat less than 1g, Cholesterol 21 mg, Sodium 212 mg

4 1/2 cups cooked rice (in unsalted water) - Health Power Tip: It's better to use brown rice than white rice
1 1/2 tsp bouillon granules, unsalted
1/4 cup scallions (green onions), chopped

1. Cook rice according to directions on the package.
2. Combine the cooked rice, scallions, and bouillon granules and mix well.
3. Measure 1 cup portions and serve.

Per Serving: Calories 185, Fat 1 g, Saturated fat 0 g, Cholesterol: 0 mg, Sodium: 3 mg

2 tablespoons olive oil
2 medium onions, chopped
4 garlic cloves, minced
2 stalks celery, diced
2 medium red/green peppers, cut into strips
1 cup chopped mushrooms
2 cups uncooked rice
1 3-lb chicken, cut into 8 pieces, skin removed
1 teaspoon salt (optional)
3 1/2 cups chicken broth, fat removed
4 cups water Saffron or Sazón, for color
3 medium tomatoes, chopped
1 cup frozen peas
1 cup frozen corn
1 cup frozen green beans
Olives or capers for garnish, if desired

1. Heat the oil over medium heat in a nonstick pot. Add the onion, garlic, celery, green pepper, and mushrooms. Cook over medium heat, stirring often, for about 3 minutes or until tender.
2. Add the rice and sauté for 2-3 minutes, stirring constantly until it begins to brown.
3. Add the chicken, salt, chicken broth, water, saffron (Sazón), and tomatoes. Bring the water to a boil, then reduce heat to medium-low and let simmer.
4. Cover the pot and let the casserole simmer until the water is absorbed and rice is tender, about 20 minutes.
5. Stir in the peas, corn, and beans, and cook for 8-10 minutes. When everything is hot the casserole is ready to serve. Garnish with olives or capers, if desired.

Per Serving: Calories 330, Fat 1 g, Carbohydrate 24 g, Protien 27 g, Fat 14 g

4 salmon steaks (4 oz each)
1/4 cup Dijon mustard
1/4 cup coarse mustard ("country-style")
1/4 cup white wine vinegar
1/4 cup olive oil
1 1/4 tsp EQUAL® for Recipe, 4 packets EQUAL® sweetner, 2 1/2 Tbsp EQUAL® Spoonful^TM
2 Tbsp lemon juice
1/2 onion, minced
2 tsp minced garlic
1/8 tsp black pepper

Combine all ingredients except the salmon in a shallow dish. Place the salmon in the dish, cover, and marinate in the refrigerator for 2 hours. Heat oven to broil. Remove the salmon from the marinade and broil (or grill) the salmon for 5-7 minutes on each side or until it flakes easily with a fork.

Per Serving: Calories 284, Calories from Fat 162, Total Fat 18g, Saturated Fat 5g, Cholesterol 78mg, Sodium 511mg, Carbohydrate 4g, Dietary Fiber 0g, Sugars 3g, Protein 26g

Diet Exchanges: 4 lean meats, 1 ½ fats

This delicious dish can be served with steamed white rice and serves four people. Utensils needed include a heat-resistant pie plate or soufflé dish of approximately 9 inches in diameter, such as a Pyrex pie dish or French white soufflé dish. You also will need a wok with a cover or a large (8 qt.) pan with wide mouth and cover. You will need a steam basket stand or any adaptations (such as a large empty tuna fish can without the top and bottom) for propping the dish up in water while being steamed in the pan or wok.

1 pound of fresh salmon fillet
2 slices of fresh ginger, cut into small thin strips
2 sprigs of scallion, cut into small diagonal pieces
1 1/2 tablespoon of fish sauce (bottles of liquid anchovy sauce are found in Asian food stores)
1 teaspoon of sesame oil

Place salmon fillet with skin side down in a 9-inch dish. The fish may be cut into two or more pieces to fit in the dish. Spread 1 1/2 tablespoon of fish sauce on top of fish. Spread the teaspoon of sesame oil on fish. Sprinkle the sliced ginger and scallion pieces over the fish. In wok/pot, place steam basket stand and 4 cups of water. Place the heat-resistant dish of fish on steaming stand and put cover on the wok/pot. Heat the wok/pot until water boils for steaming. Steam with the wok/pot covered for approximately 10 to 15 minutes, depending on thickness of fillet. It's done when the meat "flakes" apart with a fork. Serve with steamed white rice.

Per Serving: 188 calories (33% calories from fat), 7 g total fat (1 g saturated fat), 30 g protein, 0 carbohydrates, 0 dietary fiber, 108 mg cholesterol, 594 mg sodium, 646 mg potassium

6 cups water
10 oz. white wine
3 celery stalks, chopped
3 medium carrots, chopped
1 pound large shrimp, washed
1 pound crayfish
2 tablespoons olive oil
2 medium onions, chopped
1 medium red pepper, chopped
1 medium green bell pepper, chopped
4 medium tomatoes, chopped
2 tablespoons tomato paste
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh oregano
1 pound sea bass, cut into chunks
1 pound small squid, cleaned and sliced
Salt and pepper to taste

1. In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots. Bring to a simmer and cook for 5 minutes.
2. Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish and vegetables from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells.
3. Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme and oregano. Add the reserved broth and bring to a simmer.
4. Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish, shrimp and vegetables to the broth and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.

Per Serving: Calories 222, Protein 36g, Carbohydrates 3g 

This is a pretty appetizer-pink shrimp and green herbs set off against flecks of red pimiento-and a good make-ahead dish for a cocktail buffet or served on a plate and passed around as finger food. Cooked bay scallops, or sea scallops cut into two or three pieces, can be substituted for the shrimp.

Place shrimp in a glass bowl or zip-top bag. Combine all the other ingredients except the lettuce in a small bowl, pour over the shrimp. Toss well to cover all surfaces of the shrimp. Refrigerate at least 1 hour to marinate, turning every 30 minutes. Lift the shrimp with onion and pepper bits from the marinade with a slotted spoon. Discard the marinade. Serve the shrimp on lettuce leaves.

Exchanges per serving: 2 Meat Lean

Per serving: Calories 122, Calories from Fat 4g, Total Fat 5g, Saturated Fat 1g, Cholesterol 114 mg, Sodium 125 mg, Total Carbohydrate, Dietary Fiber 1g, Sugars 2g, Protein 16g

2 tablespoons reduced-calorie margarine
1 tablespoon olive oil
4 garlic cloves, minced
1 pound fresh shrimp, peeled and deveined
1/2 cup dry white wine
3 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon salt-free lemon-pepper seasoning
1/4 teaspoon white pepper
1/4 teaspoon red pepper flakes
3 tablespoons chopped fresh parsley

In a large skillet over medium heat, melt the margarine and olive oil. Add the garlic and cook, stirring frequently, for 1 minute.

Add the shrimp and cook until they just begin to turn pink, 1 to 2 minutes. Add the wine, lemon juice, salt, lemon-pepper seasoning, white pepper, and red pepper flakes. Reduce the heat to medium-low and cook until the wine reduces by almost half. Sprinkle with the parsley and serve piping hot.

Option: This tastes great over cooked angel-hair pasta or white rice. You'll need about 2 cups of either one.

Per Serving: 170 calories, 18 g protein, 2 g carbohydrate, 8 g fat, 1.5 g saturated fat, 160 mg cholesterol, 0 g dietary fiber, 400 mg sodium

Diet Exchanges: 2 ½ meats, 1 ½ fats, or 0 carbohydrate choices

1 tablespoon margarine
1 1/2 pounds sweet potatoes, peeled and cut into bite-size pieces
2 tablespoons brown sugar replacement, like Brown Sugar Twin
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground allspice
1/4 teaspoon grated nutmeg
Melt the margarine in a large skillet over medium-low heat. Add the sweet potatoes, cover, and cook stirring occasionally, until tender, 15 to 20 minutes.

1 lb ground turkey
1 28 oz. can tomatoes, cut up
1 cup finely chopped sweet green pepper
1 cup finely chopped onion
Nonstick spray coating
2 gloves garlic, minced
1 tsp dried oregano, crushed
1 tsp. black pepper
1 lb spaghetti

Spray a large skillet with nonstick spray coating. Preheat over high heat. Add turkey, cook stirring occasionally for 5 minutes. Drain fat.

Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to boiling, reduce heat. Simmer, covered for 15 minutes, stirring occasionally.

Remove cover, simmer for 15 minutes more (If you like a creamier sauce, give sauce a whirl in your blender or food processor).

Meanwhile, cook spaghetti according to package directions; drain well. Serve sauce over spaghetti with your favorite crusty, whole grain bread.

Per Serving: Calories 330, Sodium 280mg, Total Fat 5g, Dietary Fiber 2.7g, Saturated Fat 1.3g, Carbohydrates 42g, Cholesterol 60mg, Protein 29g

1. Preheat oven to 350° F.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15 to 20 minutes or until fork-tender.

Per Serving: Calories: 230, Total fat: 9 g, Saturated fat: 2 g, Cholesterol: 58 mg, Sodium: 162 mg, Calcium: 60 mg, Iron: 1 mg

1 Tbsp olive oil
1 lb ground turkey (97% fat free)
1 onion, chopped
2 cloves garlic, minced
3 tomatoes, peeled and chopped
2 cups kidney beans, cooked
1/4 tsp molasses
1 1/2 Tbsp chili powder
1/8 tsp oregano
1/8 tsp cumin
1/4 tsp basil
1/4 tsp thyme
1 bay leaf

Heat the oil in a large stockpot over medium heat. Brown the meat, onion, and garlic until the meat is done. Add the remaining ingredients and cook for at least 30 minutes or until thick. Discard the bay leaf.

You can top chili with additional chopped onions, tomatoes, green bell peppers, or low-fat cheddar cheese, or pour chili over rice or pasta.

Per Serving: Calories 314, Total fat 45g, Saturated fat 1g, Cholesterol 70mg, Sodium 98mg, Dietary Fiber 9g, Sugars 8g, Protein 2 g, Carbohydrate 31g, Protein 37g

1 cup onion -- chopped
4 garlic cloves -- chopped
1 1/2 cups mushrooms -- quartered
2 carrots -- sliced
1 cup green beans -- cut into 2-inch pieces
2 cups acorn squash -- chopped
2 cups canned tomatoes
1- 29 ounce can hominy
1 pinch salt
2 tsp. dried cumin
2 tsp. dried oregano
Black pepper -- to taste
Cilantro, fresh -- to taste

Brown the onions and garlic in a little oil. Add the vegetables to the browning onions and garlic. Add the tomatoes and cook until vegetables start to soften about 10-15 minutes). Add the hominy, salt, cumin and oregano.

Cook until all vegetables and the hominy are soft (another 10-15 minutes). Top with black pepper and chopped cilantro.

Per Serving: Calories 260, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 850mg, Total Carbohydrate 53g, Dietary Fiber 10g, Protein 8g

1 pound fresh yucca (cassava) cut into 3-inch sections and peeled
(or 1 pound peeled frozen yucca)
Nonstick cooking oil spray

In a kettle, combine the yucca with enough cold water to cover it by 1 inch. Bring the water to a boil, and slowly simmer the yucca for 20 to 30 minutes, or until it is tender. Pre-heat oven to 350 degrees F. Transfer the yucca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into ¾-inch wide wedges. Discard the thin woody core. Spray cookie sheet with the non-stick cooking oil spray. Spread yucca wedges on cookie sheet, and spray wedges with cooking oil spray. Cover with foil paper and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes.

Serving size: 1 piece (2 1/2 inches long)

Per Serving: Calories 91, Total fat, less than 1g, Saturated fat, less than 1g, Cholesterol, O mg, Sodium, 3 mg, Calcium 66 mg.

1. Pre-caliente el horno a una temperatura de 375°F.
2. Cocine las patatas (papas) en agua hirviendo hasta que estén tiernas.
3. En una sartén de teflón (que no se pegue) añada el aceite o el "spray" vegetal y caliente a temperatura mediana.
4. Añada la cebolla y dórela. Añada los vegetales y sofríalos hasta que estén casi tiernos.
5. En un plato hondo mediano, bata los huevos y las claras, añada la sal de ajo con hierbas, la pimienta y el queso mozzarella. Vierta la mezcla de huevos y queso sobre los vegetales ya cocidos.
6. Engrase un molde de 10 pulgadas o una sartén que pueda usarse en el horno. Vierta la mezcla de patatas (papas) y huevo en el molde o sartén. Ponga una capa de queso parmesano encima y hornée la tortilla hasta dorar, aproximadamente de 20-30 minutos.

Información de Nutrición:: Calorías 242, Carbohidratos 18 gramos, Proteínas 19 gramos, Grasas 9 gramos

6 tazas de agua
10 onzas de vino blanco
3 tallos de apio, picados
3 zanahorias medianas, picadas
1 libra de camarones grandes, crudos (gambas), y lavados
1 libra de cangrejos de río
2 cucharadas de aceite de oliva
2 cebollas medianas, picadas
1 pimiento rojo mediano, picado
1 pimiento verde mediano, picado
4 tomates medianos, picados
2 cucharadas de pasta de tomate
2 cucharaditas de tomillo fresco, picado
2 cucharaditas de orégano fresco, picado
1 libra de róbalo, cortado en pedazos
1 libra de calamares pequeños, limpios y rebanados
Sal y pimienta al gusto

1. En una cacerola grande, que no sea de aluminio, mezcle el agua, el vino blanco, el apio, y las zanahorias. Ponga a hervir y cocine por 5 minutos.
2. Añada los camarones (gambas) y los cangrejos de río, hierva de 3 a 4 minutos, luego retire del caldo los camarones/gambas y los vegetales, reserve el caldo.
3. Pele los cangrejos de río y los camarones/gambas, descarte las conchas.
4. Caliente el aceite de oliva en una cacerola grande a fuego medio-alto. Cocine las cebollas y los pimientos hasta que estén tiernos, cerca de 6 minutos. Añada los tomates, la pasta de tomate, el tomillo y el orégano, luego añada el caldo que había reservado y ponga todo a hervir.
5. Añada el róbalo y los calamares y deje hervir por 2 minutos. Regrese los cangrejos de río, y los camarones y vegetales al caldo y deje hervir por 1 minuto más. Sazone a su gusto (opcional), sirva inmediatamente en cazuelas o platos hondos.

Información de Nutrición:: Calorías 222, Carbohidratos 3 gramos, Proteínas 36 gramos, Grasas 8 gramos

Directions:

Heat a little oil in a wok.

Add garlic and stir fry for 30 seconds, then add eggplant, 2 squirts soy sauce, and a little water and stir fry for 2 minutes.

Add red pepper, rest of soy sauce, and a little water and cook for 1 min.

Add basil leaves and cook, adding water if necessary, for another minute.

Variations

Nutrition info per serving

½ cup cornmeal, yellow

¼ cup crushed pecans

1 teaspoon paprika

1½ teaspoons garlic powder

2 teaspoons minced onions

½ teaspoon black pepper

½ teaspoon salt

3 tablespoons low-fat mayonnaise

2 tablespoons apricot preserves

1 pound catfish fillets

Cooking spray

1.      In small bowl, mix together cornmeal, pecans, paprika,

garlic powder, onion, pepper and salt.

2.      Heat medium nonstick skillet over medium heat until hot.

3.      Pour in cornmeal mixture. Cook and stir about 3 minutes

or until cornmeal begins to brown. Transfer to platter and

set aside.

4.      In small bowl or cup, mix together mayonnaise and

preserves. Brush on both sides of catfish fillets. Dredge fillets in

toasted cornmeal mixture.

5.      Coat medium skillet with nonstick cooking spray and heat until hot. Reduce to medium heat. Add fillets. Cook until browned.

6.      Carefully turn and brown other side until cooked through.

Per serving:  Calories 270, Calories from Fat 130, Total Fat 14g, Saturated Fat 2.5g, Trans Fat Og, Cholesterol 55mg, Sodium 450mg, Total Carbohydrate 17g, Dietary Fiber 2g, Sugars 8g, Protein 19g

½ cup cornmeal, yellow

¼ cup crushed pecans

1 teaspoon paprika

1½ teaspoons garlic powder

2 teaspoons minced onions

½ teaspoon black pepper

½ teaspoon salt

3 tablespoons low-fat mayonnaise

2 tablespoons apricot preserves

1 pound catfish fillets

Cooking spray

1.      In small bowl, mix together cornmeal, pecans, paprika,

garlic powder, onion, pepper and salt.

2.      Heat medium nonstick skillet over medium heat until hot.

3.      Pour in cornmeal mixture. Cook and stir about 3 minutes

or until cornmeal begins to brown. Transfer to platter and

set aside.

4.      In small bowl or cup, mix together mayonnaise and

preserves. Brush on both sides of catfish fillets. Dredge fillets in

toasted cornmeal mixture.

5.      Coat medium skillet with nonstick cooking spray and heat until hot. Reduce to medium heat. Add fillets. Cook until browned.

6.      Carefully turn and brown other side until cooked through.

Per serving:  Calories 270, Calories from Fat 130, Total Fat 14g, Saturated Fat 2.5g, Trans Fat Og, Cholesterol 55mg, Sodium 450mg, Total Carbohydrate 17g, Dietary Fiber 2g, Sugars 8g, Protein 19g

1 Tablespoon vegetable oil

¼ cup all purpose flour

3 cups low sodium, low fat chicken broth

1 pound chicken breast, skinless and boneless cut into

½ inch pieces

½ cup yellow onion

¼ cup celery chopped

4 cloves garlic minced

2 scallions chopped

1 whole bay leaf

2 teaspoons thyme, ground

2 teaspoons jalapeno pepper

1 teaspoon crushed red pepper

1 teaspoon poultry seasoning

2 teaspoons gumbo file

2 teaspoons gravy master

½ cup okra

1.      Preheat oven to 400^oF.

2.      Add oil to small pot, stir in flour.

3.      Place in oven, stirring constantly until flour begins to turn golden brown.

4.      Take pot out of oven and continue preparation on top of the stove.

5.      Slowly stir in broth using wire whisk and cook for 2 minutes.

6.      Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.

7.      Add okra and let cook for 15 to 20 additional minutes.

8.      Remove bay leaf.

9.      Serve hot in bowl alone or over rice. 

Per serving:  Calories 170, Calories from Fat 70, Total Fat 8g, Saturated Fat 2g, Cholesterol 55mg, Sodium 240mg, Total Carbohydrate 6g, Dietary Fiber 1g, Protein 18g

3 oranges

½ cup brown sugar, Splenda® blend

¼ cup brandy

¼ cup nonfat/skim evaporated milk

2 tablespoon margarine

½ teaspoon salt

Pinch of black pepper

3 medium sweet potatoes (boiled and mashed)

Pinch ground nutmeg

1.      Preheat oven to 350ºF

2.      Zest 1 orange and set aside.

3.      Scoop pulp out of all oranges and drain in a large

 bowl, add brown sugar and mix.

4.      In a pan heat brandy, evaporated milk, margarine,

salt and pepper.

5.      Add the sweet potatoes, orange pulp, orange zest

and nutmeg and mix well.

6.      Place mixture in a casserole dish and bake for about

20-30 minutes.

Per serving:  Calories 110, Calories from Fat 25, Total Fat 3g,

Saturated Fat 0.5g, Cholesterol 0mg, Sodium 200mg, Total

Carbohydrate 17g, Dietary Fiber 2g, Sugars 8g, Protein 2g

1. In a large bowl, mix together the cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour over the vegetables.

Per Serving: Calories: 41, Total fat: 1 g, Saturated fat: Less than 1 g, Cholesterol: 0 mg, Sodium: 88 mg, Calcium: 49 mg, Iron: 1 mg

Cook pasta according to package directions. Drain; cool. In a large bowl stir together yogurt, mustard, and herb seasoning. Add pasta, celery and green onions; mix well. Chill at least 2 hours. Just before serving, carefully stir in shrimp and tomatoes.

Per serving: Calories 140, Sodium 135mg, Total Fat 1g, Dietary Fiber 1.3g, Saturated Fat 0.1g, Carbohydrates 19g, Cholesterol 60mg, Protein 14g

Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously. Add gradually to cooked vegetables and add remaining milk. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Per Serving: Calories 186, Total Fat 5g, Saturated Fat 1g, Cholesterol 5 mg, Sodium 205mg, Total Carbohydrate 3g, Dietary Fiber less than 1g, Protein 2g

1 (16-ounce) can chickpeas
1 16-ounce) can black-eyed peas
1 (16-ounce) can red kidney beans
2 tablespoons olive oil
1 garlic clove, crushed
½ cup finely chopped green onions, including 1 inch of the green tops
3 tablespoons chopped cilantro
1 hot green chile, seeded and finely chopped
¼ teaspoon Roasted Cumin Powder
1/8 teaspoon freshly ground black pepper
½ teaspoon salt
3 tablespoons fresh lemon juice

Drain the chickpeas, black-eyed peas and kidney beans in a colander. Rinse with cold water. Pat dry with paper towels. Set aside.

Combine the olive oil and garlic in a small bowl. Set aside.

Mix the green onions, cilantro, green chile, roasted cumin powder, black pepper, salt and lemon juice in a large salad bowl. Add the beans and oil with garlic. Toss thoroughly. Cover with plastic wrap and refrigerate for 2 hours or longer.

Per Serving: Calories 115, Carbohydrate 16g, Fat 3g, Saturated Fat 0g, Dietary Fiber 5g, Protein 6g, Cholesterol 0mg, Sodium 150 mg.

Exchanges: 1 starch 1 lean meat

1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt

1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well.
3. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
4. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes.

Garnish with cilantro and the rest of the mint.

Serving size: 1 1/4 cups
Per Serving: Calories: 161, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 31 mg, Sodium: 193 mg, Calcium: 47 mg, Iron: 2 mg

2 cups cooked fresh green beans
2 cups chopped tomatoes
1 cup thinly sliced red onion
½ pound cooked, peeled shrimp
10 sliced pitted black olives
2 cups frozen corn, thawed
¾ cup salsa
2 tablespoons tarragon-flavored vinegar
2 teaspoons olive oil
½ teaspoon dried tarragon

Combine all ingredients and stir well.

Per Serving: Calories 104, Carbohydrate 16 grams, Protein 7 grams, Fat 2 grams, Cholesterol 42 mg, Fiber 3 grams, Sodium 192 mg, Potassium 364 mg, Calcium 38 mg.

Saturated Fat: trace

Exchanges: 1 carbohydrate, and ½ lean meat

2 cups flour
1/8 tsp. salt
2 tsp. baking powder
1/2 cup dry skim milk
1 1/2cups warm water
1/2 cup canola oil

In a bowl combine all ingredients except canola oil. Mix until batter is smooth. In a cast-iron or non-stick skillet heat enough oil at medium heat to cover the bottom of the pan. Scoop a large spoon full from the bread batter and place it in the shortening. Let cook about 30 seconds or until bottom is firm enough to slip spatula under and flip over. Carefully turn the dough over and press with spatula to flatten. You may have to press it down several times. When it gets light brown around the edges turn it over and cook till edges are browned. Serve immediately or place on a plate in the oven (Warm setting). Add more oil, if needed, and repeat with remaining batter. Serve warm with honey, preserves and nut butter (peanut, hazelnut or almond).

Per Serving: Calories 210, Total Fat 8g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 180mg, Total Carbohydrate 29g, Dietary Fiber less than 1g, Protein 5g

Chard, also known as Swiss chard, is a lovely autumn green that can survive a few frosts quite nicely. This chard recipe includes a delicious vegan creamy sauce, a special comfort food to soothe and nourish us as winter approaches.

Place chopped chard in a steamer over boiling water and steam, covered, until tender, just a few minutes at most. Serve with Creamy Cashew Sauce.

In a heavy saucepan, heat the olive oil and slowly add flour, stirring to make a paste, or roux. Cook for a few minutes over low heat to toast the flour and give a nuttier flavor to the sauce. Gradually add hot water, whisking constantly. (Amounts of water needed will vary. The end result should be a thick, creamy sauce). Stir in the cashew butter, tamari, and pepper to taste. Mix thoroughly, pour over the chard, and serve immediately.

Per Serving: Calories 100, Total Fat 10g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 210mg, Total Carbohydrate 3g, Dietary Fiber less than 1g, Protein 2g

¼ cup paprika
2 tbsp dried oregano crushed
2 tsp chili powder
1 tsp garlic powder
1 tsp black pepper
½ tsp red (cayenne) pepper
½ tsp dry mustard

Mix together all ingredients. Store in airtight container. Makes about 1/3 cups.

2 cups lightly packed fresh mint leaves (about 1 ounce), cleaned and washed.
1/8 teaspoon cumin seeds
1 hot green chile, chopped
¾ teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons sugar

In a blender, combine all the ingredients and grind to a smooth paste. Transfer to a serving dish, serve immediately or cover and refrigerate until ready to serve. The chutney can be kept in the refrigerator for 1 or 2 weeks. It may change color over time, but the taste is unaltered. It can be frozen for later use. Freezing also retains the color.

Makes about ½ cup

Per teaspoon: Calories 4, Carbohydrate 1, Fat 0g, Saturated fat 0g, Dietary fiber 0g, Protein 0g, Cholesterol 0mg, Sodium 6 mg

Crust
3 unbaked 9-inch Single Crusts

Filling
9 medium sweet potatoes or yams (about 4 pounds)
1/4 cup light margarine, softened
1/2 cup granulated sugar
1/2 cup firmly packed light brown sugar
1/2 teaspoon salt
1/4 teaspoon nutmeg
2 eggs, well beaten
2 egg whites
2 cups skim milk
1 tablespoon vanilla

1. For filling, boil sweet potatoes until tender. Peel and mash.
2. Heat oven to 350°
3. Combine margarine, granulated sugar, brown sugar, salt and nutmeg in large bowl. Beat at medium speed in electric mixer until creamy. Beat in sweet potatoes, until well mixed. Beat in eggs and egg whites. Beat in milk and vanilla slowly. Spoon into 3 unbaked pie shells, using about 4 cups filling per shell.
4. Bake at 350° for 50 to 60 minutes or until set. Cool to room temperature before serving. Refrigerate leftover pie.

Per Serving: 295 Calories each with Fat 12 g, (104 Calories or 35% of total calories Saturated Fat 1 g, (less than 5% of total calories) Carbohydrates 43 g, Protein 5 g, Cholesterol 20 mg, Sodium 285 mg.

¾ cup water
½ cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
½ teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)

In a saucepan combine ¾ cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours. To serve the compote, arrange the fruit in a serving dish and pure a few teaspoons of syrup over the fruit. Garnish with mint leaves.

Serve with Homemade Sour Cream

Per Serving: 1 cup, Calories 148, Total Fat less than 1 g, Saturated Fat, less than 1 g, Cholesterol 0 mg, Sodium, 3 mg, Calcium 15 mg, Iron less than 1 mg

2 cups 1% milk
4 tablespoons frozen mango juice (or 1 fresh pitted mango) 1 small banana
2 ice cubes

Put all ingredients into a blender. Blend until foamy. Serve immediately.

Variations: Instead of mango juice, try orange juice, papaya, or strawberries.

Yield: 4 servings, Serving size ¾ cup, Each serving provides: Calories 106, Total fat 2g, Saturated fat 1g, Cholesterol 5 mg, Sodium 63 mg, Calcium 157 mg, Iron: Less than 1 mg.

Topping:
1/2 tsp nutmeg
1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in a saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5 to 10 minutes.
4. In another saucepan, melt margarine and set aside.
5. Lightly spray an 8-inch square glass dish with cooking oil spray. Pour hot peach mixture into the dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk.
7. Quickly spoon this mixture over peach mixture.
8. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
9. Bake at 400 degrees F for 15 to 20 minutes or until golden brown.
10. Cool and cut into 8 squares.

Cooking oil spray helps to coat the pan with little fat or calories.

Serving size: 1 square, Calories 271, Fat 4g, Saturated fat less than 1g, Cholesterol less than 1 mg, Sodium 263 mg

½ cup sugar
3 tbsp all-purpose flour
1 tsp grated lemon peel
4 cups fresh or unsweetened frozen (thawed) peaches and 2 cups fresh or unsweetened frozen (thawed) blueberries.
If frozen, thaw fruit completely (do not drain).

Topping
2/3 cup rolled oats
1/3 cup packed brown sugar
¼ cup whole wheat flour
2 tsp ground cinnamon
3 tbsp soft margarine, melted

Filling
In a medium bowl combine sugar, flour, and lemon peel; mix well. Add peaches and blueberries, stir to mix. Spoon into a 6 cup baking dish.

Topping
In a small bowl combine oats, brown sugar, flour, and cinnamon. Add melted margarine, stir no mix. Sprinkle topping over filling. Bake in a 375-degree oven for 40 to 50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Per serving: Calories 284, Sodium 56mg, Total Fat 6g, Dietary Fiber 5g, Saturated Fat 1g, Carbohydrates 54g, Cholesterol 0mg, Protein 3g

1 cup mashed cooked sweet potato
½ cup mashed banana (about 2 small)
2 cups evaporated skim milk
2 tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
½ tsp salt
¼ cup raisins
1 tbsp sugar
1 tsp ground cinnamon
Nonstick spray coating

In a medium bowl stir together sweet potato and banana. Add milk, blending well. Add brown sugar, egg yolks, and salt, mixing thoroughly.

Spray a 1-quart casserole with nonstick spray coating. Transfer sweet potato mixture to casserole.

Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture. Bake in a preheated 300 degree oven for 45 to 50 minutes or until a knife inserted near center comes out clean.

Per serving: Calories 144, Ssodium 235mg, Total Fat 2g, Dietary Fiber 1.4g, Saturated Fat 0.7g, Carbohydrates 20g, Cholesterol 92mg, Protein 6g

If made with egg substitute, the amount of cholesterol will be lower

½ cup sugar
3 tbsp all-purpose flour
1 tsp grated lemon peel
5 cups unpeeled, sliced apples
1 cup cranberries

Topping
2/3 cup rolled oats
1/3 cup packed brown sugar
¼ cup whole wheat flour
2 tsp ground cinnamon
3 tbsp soft margarine, melted

Filling
In a medium bowl combine sugar, flour, and lemon peel; mix well. Add apples and cranberries, stir to mix. Spoon into a 6 cup baking dish.

Topping
In a small bowl combine oats, brown sugar, flour, and cinnamon. Add melted margarine, stir no mix. Sprinkle topping over filling. Bake in a 375-degree oven for 40 to 50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Per serving: Calories 284, Sodium 56mg, Total Fat 6g, Dietary Fiber 5g, Saturated Fat 1g, Carbohydrates 54g, Cholesterol 0mg, Protein 3g