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Heat oil in a medium-size heavy pot. Add garlic and onion, and saut?© 2-3 minutes. Add tomato, chili pepper, cumin, rice, water and salt. Cover pot.

Bring to a boil, reduce heat to low and place a flame deflector under the pot.

Cook for 1 hour. Remove from the heat and allow to rest, covered, for 15 minutes. Mix in fresh coriander leaves and serve.

Serves 8

Nutrition Per Serving: Calories 194, Total Fat 2g, Saturated Fat trace, Cholesterol 0mg, Sodium 140mg, Potassium 253mg, Total Carbohydrate 39g, Dietary Fiber 1g, Protein 4g, Calcium 33mg, Iron 1mg, Zinc 1mg, Vitamin C 12mg, Vitamin A 235 IU, Vitamin B6 .3mg, Thiamin B1 .2mg, Folacin 19mcg, Niacin 2mg

MEXICAN BEANS

The long pressure-cooking creates the richness of refried beans, minus the fat. Serve Mexican Beans with rice or use them to make burritos or nachos.

2 cups dried pinto beans, soaked 6-8 hours or quick-soaked
1 small onion, cut in wedges
1 large clove garlic
2 tablespoons chili powder
1/2 teaspoon ground cumin
1 teaspoon sea salt

Drain beans and discard soaking water. Put beans in a pressure cooker. Add enough water to cover beans by 2 inches.

Add onion and garlic clove. Secure lid and bring up to pressure.

Lower temperature to moderate heat and cook for 45 minutes. Remove from heat and allow pressure to release naturally.

Remove 1/4 cup of bean cooking liquid from the pressure cooker and mix together with chili powder and cumin.

Add spice mixture to the beans and stir to incorporate. Pressure-cook for another 30 minutes. Add salt and stir to incorporate.

Break up bean mixture with a potato masher. Check for seasoning.

Serves 8

Nutrition Per Serving: Calories 176, Total Fat 1g, Saturated Fat trace, Cholesterol 0mg, Sodium 259mg, Potassium 702mg, Total Carbohydrate 33g, Dietary Fiber 13g, Protein 11g, Calcium 70mg, Iron 3mg, Zinc 1mg, Vitamin C 6mg, Vitamin A 659 IU, Vitamin B6 .3mg, Thiamin B1 .3mg, Riboflavin B2 .1mg, Folacin 249mcg, Niacin 1mg

MEXICAN STEAMED VEGETABLES

Adding a drizzle of grapeseed oil and dry-roasted cumin seeds to vegetables before steaming, is a low-fat cooking technique to create richness and unexpected flavor.

Fresh vegetables (cauliflower, broccoli, carrots, turnips, etc.), cut in equal-size pieces
Grapeseed oil
*Dry-roasted cumin seeds
Sea salt and freshly ground black pepper, to taste

Place vegetables in a bowl. Drizzle lightly with grapeseed oil.

Add a sprinkle of cumin seeds. Toss to incorporate. Season with sea salt and freshly ground pepper.

Place vegetables in a steamer and steam until tender.

Nutrition Per Serving: The nutritional content for this dish depends on the vegetables you choose as well as the amount of oil. Portion size is also a consideration. Sources with nutritional values for given foods are available in bookstores, the library or on-line. One tablespoon of grapeseed oil contains approximately 120 calories, 14g of total fat, 1.3g of saturated fat and no cholesterol.

*Note: To roast cumin seeds, heat a small skillet over medium heat. Add enough seeds to cover the bottom of the pan. Roast seeds 1-2 minutes until an aroma is released. Stir the seeds continuously with a wooden spoon to prevent them from burning. Allow seeds to cool before using them.

PEAR AND GINGER CRISP

This delightful dessert is made without butter or refined sugar. Instead use flavorful nut oil and natural sweeteners.

6 pears, peeled, cored and chopped in chunks
6 tablespoons brown rice syrup
Pinch of sea salt
1/2 teaspoon cinnamon
*1 1/2 teaspoons kuzu, dissolved in 2 tablespoons of water
1 tablespoon fresh ginger root, peeled and grated
1 teaspoon vanilla extract
1 recipe Almond Crisp Topping (recipe below)

Preheat oven to 350 degrees F.

Bring 1/2 cup water to a boil. Add pears, rice syrup, sea salt and cinnamon. Reduce heat to a simmer and cook until pears are tender, still retaining their shape.

Add dissolved kuzu to the pear mixture, stirring gently and continuously.

Roll grated ginger into a ball and squeeze the juice into the pear mixture. Discard ginger pulp. Cook 1-2 minutes until pear mixture thickens.

Remove from the heat. Add vanilla and stir to incorporate.

Pour mixture into a square 8" x 8" baking pan. Crumble Almond Crisp Topping on top of the fruit. Bake 30-40 minutes.

Serves 8

Nutrition Per Serving: Calories 247, Total Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 76mg, Potassium 260mg, Total Carbohydrate 47g, Dietary Fiber 6g, Protein 4g, Calcium 35mg, Iron 1mg, Zinc 1mg, Vitamin C 5mg, Vitamin A 53 IU, Thiamin B1 .2mg, Riboflavin B2 .1mg, Folacin 17mcg, Niacin 1mg

*Note: Kuzu is a white starch made from the kuzu root. It is used as a thickening agent and for its medicinal properties. It can be purchasedin the macrobiotic section of most health food stores. If kuzu is not available, use arrowroot powder.

ALMOND CRISP TOPPING

1/2 cup whole wheat flour
1 cup rolled oats
1/4 cup cornmeal
1/4 teaspoon cinnamon
1/4 teaspoon sea salt
*2 tablespoons crushed almonds
*2 tablespoons almond oil
2 tablespoons maple syrup

In a dry skillet, roast flour, oats and cornmeal over medium heat for 3 minutes until a nutty aroma is released.

Continually stir with a wooden spoon to avoid burning. Transfer to a medium bowl.

Add remaining dry ingredients and stir to combine. In a smaller bowl, whisk together wet ingredients. Add to the dry mixture and stir to combine.

Bake according to recipe instructions (see recipe above).

Serves 8

Nutrition Per Serving: Calories 136, Total Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 60mg, Potassium 99mg, Total Carbohydrate 19g, Dietary Fiber 3g, Protein 3g, Calcium 20mg, Iron 1mg, Zinc 1mg, Vitamin A 28 IU, Thiamin B1 .1mg, Riboflavin B2 .1mg, Folacin 9mcg, Niacin 1mg

*Note: For nut allergies, eliminate the nuts and substitute light vegetable oil for the nut oil.

LOW CARB CHICKEN ROLLS

~Sent in by Louanne, FL

6 4-6 oz boned chicken breasts
6 thin slices of fat free ham
6 slices of low-cal Swiss cheese
1 beaten egg with 3 Tbs of water
2 cups of pork rinds crushed

Pound out breasts to about 1/3 inch thick. Place ham on breast, then 1 slice of Swiss cheese. Roll up like a burrito, securing it with a toothpick. Dip them in egg mixture, then roll in the crushed pork rinds. Spray baking dish with non-stick spray and lay rolls in the dish Bake at 350 for about 30-35 minutes. Mix 1 can of cream of chicken soup with 1- 3 oz package of cream cheese and 1/3 cup of sour cream, adding 1/2 tsp of garlic powder and let simmer until cheese is melted. Pour over chicken rolls the last 10 minutes of baking.

My Doctor put me on a low carb diet and when I found out pork rinds haven't any carbs, I devised this using mostly low carb ingredients. Turned out great as I like breaded meat and was missing it on this diet. Now I can bread any meat with the pork rinds. Give it a try and cut out carbs by using pork rinds to bread.

BROCCOLI CHEESE POTATO SOUP

~Sent in by Bethlyn, IN

4 cups fat free chicken broth
1 1/2 quarts water (6 cups)
3 cups cubed potatoes or 1 lb hash browns
1 1/2 cups sliced carrots
1 cup sliced celery
1/2 cup chopped onion

Cook 20 minutes.

Add:
1 lb frozen broccoli
1 lb frozen cauliflower

Cook 10 minutes.

Add:
2 cans (10 3/4 oz) Healthy Request Cream of Mushroom Soup
1 lb lite Velveeta cheese - cubed

Simmer.

SMOKED SALMON SALAD

~Sent in by Barbara, Chula Vista, CA

I eat so much salmon that I get an urge to swim upstream every spring.

2 stalks celery, finely minced
2 tablespoons sweet pickle relish
1 tablespoon finely chopped onion or scallion
2 tablespoons mayonnaise
8 ounces lightly flaked smoked salmon
2 eggs, hard-cooked, sliced or quartered, for garnish

In a small bowl, mix together celery, relish, onion, and mayonnaise. Fold in lightly flaked salmon. Season to taste. Garnish with the eggs.

Serves 1.

APPLE AND THYME CHICKEN
3 WW Points
Makes 4 servings

~Sent in by Judy, Canada
Publisher of JudysRecipes
52489-subscribe@zinester.com

2 whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each, halved and all traces of fat removed
butter-flavored cooking spray
salt (optional) and freshly ground pepper to taste
1 medium Granny Smith or other tart green apple, cored and thinly sliced
1 shallot, minced
1 tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme
1/4 cup (59 ml) balsamic vinegar
fresh thyme sprigs for garnish

Preheat oven to 375?°F (190?° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray.

Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.

Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.

Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once.

Per Serving: 163 calories (9% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 1 g dietary fiber, 66 mg cholesterol, 78 mg sodium Exchanges: 3 very lean meat, 1 carbohydrate (1 fruit)

NEW POTATO CURRY
Yield: 6 servings

~Sent in by Jean, Syracuse, NY

Source: "America's Everyday Diabetes Cookbook" by Katherine E. Younker

INGREDIENTS

- 2 tablespoons vegetable oil or clarified butter
- 1 pound small new potatoes, about 10 new potatoes
- 2 onions, finely chopped
- 1 clove garlic, minced
- 1 teaspoon curry powder, preferably Madras
- 1/2 teaspoon salt
- 1/2 teaspoon cracked black peppercorns
- 1/2 cup water or vegetable or chicken stock
- 2 tablespoons lemon juice
- 1/4 cup finely chopped cilantro

DIRECTIONS

In a skillet, heat butter or oil over medium-high heat. Add potatoes and cook just until they begin to brown. Transfer to slow cooker stoneware.

Reduce heat to medium. Add onions and cook, stirring, until softened. Add garlic, curry powder, salt and pepper. Stir and cook for 1 minute. Add water or stock, bring to a boil and pour over potatoes.

Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until potatoes are tender. Stir in lemon juice and garnish with cilantro.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 111, Fat: 4 g, Carbohydrate: 17 g, Fiber: 2 g, Protein: 3 g, Sodium: 288 mg, Cholesterol: 10 mg
Diabetic Exchanges: 1 Starch, 1/2 Fat

CUCUMBER YOGURT SALAD (RAITA)

~Sent in by Jessica, Corfu, Greece

1 cucumber
2 tbsp. chopped green pepper
1/2 tsp. salt
2 tbsp. chopped parsley, heaping tbsp.
1 tbsp. chopped fresh mint (or 1 tsp. dried)
1/4 tsp. cumin
Dash ground pepper
1 c. plain yogurt (8 oz.)

Peel cucumber. Cut in half lengthwise and scoop out seeds. Slice crosswise into thin slices. In a colander combine cucumber, green pepper and salt. Set aside for 15 minutes. Then rinse and drain well and pat dry. In bowl, toss cucumber and green pepper with parsley, mint, cumin and pepper. Cover and refrigerate at least 1 hour. Before serving stir in yogurt. A nice side dish for curry.

Makes 4 servings.

IMPROVE YOUR SEX LIFE DIET

~Sent in by Rita, London, England

Many foods can help boost your sex life by improving the look and feel of skin, aiding energy and increasing feelings of well-being.

Zinc in particular can help a flagging sex life. In addition to increasing fertility, heightening the senses of taste and smell, and regulating his sperm function, this 'sexy mineral' plays a part in the healing processes of the body.

This sample menu combines a variety of foods with different benefits that can all boost your libido and sexual well-being.

FOR BREAKFAST

Try a compote of figs, bananas and strawberries. The first two can improve sexual stamina and berries can aid in fertility.

FOR LUNCH

Tuck into a plate of cold sliced chicken breast, with a wedge of camembert cheese - both of these foods contain a good supply of zinc. Serve with a small salad of avocado and tomato, good sources of vitamin E for healthy, soft skin. Scatter with freshly torn basil leaves and slices of fresh mozzarella, then drizzle with some fruity olive oil and a dash of balsamic vinegar.

FOR DINNER

For an evening meal, choose lamb or beef fillet, seasoned and browned first in a little oil, then roasted in a baking dish with fresh rosemary and a splash of red wine. You can prepare a brown rice pilaf (below) and roast the meat while the rice is cooking.

For one person measure 75ml /2 1/2 fl oz of rice in a measuring cup (for two use 150ml/5 fl oz). Heat a little oil in a medium saucepan and fry one small chopped onion until soft and just beginning to colour. Add the rice and stir so the oil and onion just coat the grains. Boil the kettle and measure out 150ml boiling water and pour onto the rice. (If cooking enough for two, use 300ml boiling water.) Add half a teaspoon of salt, bring to the boil, then reduce the heat to very low, cover and let the rice cook for 35-40 minutes without lifting the lid.

When the rice is done stir in some toasted flaked almonds and serve with the meat and some lightly steamed asparagus.

Red meat, brown rice and almonds are excellent sources of zinc, and asparagus provides vitamin E, an antioxidant that also contributes to healthy skin and cells.

FOR DESSERT

Melt a little dark chocolate and serve as a dip with fresh strawberries. In addition to boosting fertility, strawberries are rich in the all-important vitamin C. Chocolate contains phenylethylamine, a natural chemical present in the brain thought to cause the feelings experienced when one is in love. There are also stimulants in chocolate, theobromine and caffeine, that may not improve your health but will help keep you going for, ahem, short periods.

DIET SOUP

~Sent in by Louanne, FL

This is a recipe I received some time ago from a sister. I like it very much and you can eat as much of it as you like. If you don't want it very spicy, I suggest you add only half of the package of Taco seasoning, then adjust to your taste.

2 cans of northern beans (drained)
2 cans of Mexican corn (drained)
2 cans of diced tomatoes
2 cups of water
1 package of Hidden Valley Ranch Dressing
1 package of Taco Seasoning

Mix all ingredients well and simmer for about 20 minutes.

Simple, easy and delicious. Enjoy !!

CHICKEN BREAST STUFFED WITH FETA AND SPINACH

~Sent in by: Shirley, WA State

Source: Joslyn Diabetes Quick and Easy Cookbook.... 1998

6 leaves fresh spinach, well rinsed and stems removed
2 4oz. chicken breast halves, pounded out
3 Tbl. crumbled feta cheese
2 tsp. fresh lemon juice
fresh ground pepper to taste
3 Tbl. flour for dredging
olive oil cooking spray

Preheat oven to 400F.

Cook the spinach leaves in boiling water for 1 min. Drain and squeeze out all the moisture. Place the chicken on a work surface with the wide side towards you. Arrange 3 spinach leaves over each breast, distributing them evenly and leaving a 1/2 in. boarder at top edge. Sprinkle with half of the feta cheese and half of the lemon juice. Season with the pepper. Starting at the bottom wide edge, roll the chicken breast into a tight cylinder. Pin close with toothpicks. Fill, roll and close the second breast.

Dredge each rolled chicken breast in flour, shaking off the excess. Lightly coat a nonstick skillet that has an ovenproof handle with the cooking spray. Place over medium-high heat and add the chicken breast. Saute until the chicken is lightly brown on all sides, about 5 minutes. Place the skillet in the oven and bake until the chicken is done. About 15-20 min.

Per Serving (2) 191 calories, 19% from fat,4 g. total fat (2.3 g saturated fat) 30 g protein, 8 g carbs, 1 g. diatary fiber, 75 mg chol. 212 mg sodium exchanges 4 very low fat protein, 1/2 carb.

FISH FILLETS WITH CORN AND RED PEPPER SALSA
Yield: 4 servings

~Sent in by Jean, Syracuse, NY

INGREDIENTS

- 1 pound fish fillets

Salsa Ingredients:

- 1 large red pepper
- 1-1/2 cups corn kernels
- 1/3 cup chopped red onions
- 1/4 cup chopped fresh coriander
- 2 tablespoons fresh lime or lemon juice
- 3 teaspoons olive oil
- 2 teaspoons minced garlic

DIRECTIONS

Preheat broiler. Spray baking dish with vegetable spray.

Salsa: Broil red pepper for 15 to 20 minutes, turning occasionally, until charred on all sides. Remove pepper and set oven at 425 degrees F. When pepper is cool, remove skin, seeds and stem. Chop and put in small bowl along with corn, onions, coriander, lime juice, 2 teaspoons of olive oil and 1 teaspoon of the garlic; mix well.

Put fish in single layer in prepared baking dish and brush with remaining 1 teaspoon garlic and 1 teaspoon oil. Bake uncovered for 10 minutes per inch thickness of fish or until fish flakes easily when pierced with a fork. Serve with salsa.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 218, Carbohydrate: 21 g, Fat: 5 g, Fiber: 3 g, Protein: 24 g, Sodium: 87 mg, Cholesterol: 65 mg
Diabetic Exchanges: 1 Starch, 1 Vegetable, 3 Very Lean Meat, 1/2 Fat

CURRY CHICKEN SALAD

~Sent in by Jessica, Corfu, Greece

---Here's my recipe for curry chicken salad rice (it feels healthy whenever I eat it...)

1 ?? c cooked rice
?? c minced onions
1 tsp. curry powder
2 T salad oil
1 T vinegar
-----
2 c diced cooked chicken
1 c chopped celery (or between ?? and ?? cup grated celeriac)
?? c chopped green pepper
?? c mayonnaise (low-fat is ok here, or even "non-mayo mayonnaise" recipe below)
?? tsp. Salt
dash of pepper

Mix the first five ingredients and cover and chill for several hours or overnight. You can chop up the rest of the stuff, but don??™t mix it in til the next morning or shortly before you have to serve it. (Makes it crunchier, and at the same time fresh tasting.)

For sure you can play around with this. You can add pine nuts (if you want fattening) or even chopped strawberries and cucumbers??¦(this is ve-ery good). I also throw in chopped apples and raisins and walnuts (raisins and walnuts for when you're feeling like you can add calories. or you could add seedless grapes or probably pineapple (I just thought of that but it would work). It??™s really easy to play with and it tastes good.

But if you??™re going to add fruit, you may want to add a little more curry to the recipe for the overnight chilling??¦

--- Recipe for non-mayo mayonnaise to go in chicken salad:

FROM MOLLIE KATZEN'S NEW MOOSEWOOD COOKBOOK....
For an excellent oil free dressing/sauce (drop in blender and whip til smooth- good room temp or cold):

Use -1- 10oz box "silken tofu" (soft or firm) PLUS....
For fake mayo add:
1 small clove garlic minced
2 to 3 tsp cider vinegar
1/2 tsp salt

BAKED FLOUNDER WITH PEPPERS AND TOMATOES
Makes 4 servings

~Sent in by Judy, Canada
Publisher of JudysRecipes
52489-subscribe@zinester.com

4 6-ounce (180 g) fillets of flounder
1/4 teaspoon (1.25 ml) kosher salt
freshly ground pepper
2 bell peppers, red and yellow, 6 ounces (180 g) each
olive oil cooking spray
1 8-ounce (240 g) sweet onion, chopped
3 large cloves garlic
2 tomatoes, 12 ounces (360 g) total, seeded and chopped
1 tablespoon (15 ml) minced fresh tarragon or 1 teaspoon (5 ml) crushed dried
1 tablespoon (15 ml) balsamic vinegar

Preheat oven to 350?°F (180?° C), Gas Mark 4.

Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside.

Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop.

Coat a nonstick skillet with cooking spray. Saut?© the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar.

Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque.

Serve immediately.

Per serving: 207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium Diabetic exchanges: 4 very lean protein, 1 carbohydrate (3 vegetable)

CREAMY LEMON CHEESECAKE
Makes 8 servings

~Sent in by Pat, Auburn, WA

Ingredients

For Crust:
1 cup graham cracker crumbs
1/4 cup sugar
3 Tbsp. oil

For Filling:
2 cups low-fat (1%) cottage cheese
3 ounces Neufchatel cheese
2 egg whites
1/2 cup sugar
3 Tbsp. fresh lemon juice
1 tsp. freshly gratd lemon peel
1 tsp. vanilla

Heat oven to 350F.

For crust: Combine graham cracker crumbs, sugar and oil in a 9-inch pie plate. Mix well with fork. Press firmly against bottom and halfway up sides of pie plate.

For filling: Blend cheeses in food processor* until completely smooth. Add remaining ingredients. Blend well. Pour mixture into crust. Bake at 350F for 30 minutes. Turn oven off and allow cheesecake to remain in oven for 5 minutes. Remove from oven. Cool to room temperature, then chill. Cut in wedges. Garnish with fresh fruit, if desired.

*If blender is used, place egg whites, sugar, lemon juice, lemon peel and vanilla in blender container before adding Neufchatel and cottage cheese. Blend until completely smooth, stopping blender and scraping sides as necessary.

Individual cheesecakes can be made in the microwave:
Prepare crumb mixture as above. Spoon 2 to 3 tablespoons crumb mixture into 8 small custard cups. Press firmly against bottoms of cups. Prepare filling as above; pour about 1/3 cup filling into each cup. Arrange cups in circle on large microwave-safe platter or directly on floor of microwave oven. Microwave on Medium for 9 to 10 minutes, or until filling begins to set around edges, turning platter or rearranging cups after each 3 minutes. Let stand on countertop or board for 10 minutes. Chill 1 hour or longer.

Nutrition per serving: 240 calories; 9 g fat; 330 mg sodium; 10 mg cholesterol.

SMOKED SALMON PASTA SALAD

~Sent in by Barbara, Chula Vista, CA

3 cups shell, elbow or spiralli pasta, cooked, drained, and cooled
1/2 cup thin strips of cheese of choice (I use low fat mozzarella)
1/2 cup finely minced celery
1 tablespoon finely chopped parsley
Lemon Dressing (recipe follows)
8 ounces smoked salmon, lightly flaked
salt and pepper to taste
Crisp greens
Tomato wedges for garnish
Grated Parmesan cheese for garnish

Combine pasta, cheese, celery and parsley in a bowl. Add Lemon Dressing and salmon; toss lightly. Season to taste. Place salad on lettuce lined platter or in a salad bowl. Sprinkle with Parmesan cheese.

Serves 2 or 3.

1/2 cup olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 clove garlic, finely minced
pinch of salt
pinch of ground pepper
1/2 teaspoon dill weed
1/2 teaspoon grated lemon peel
Few drops of Worcestershire sauce
1 tablespoon grated Parmesan cheese

Mix all ingredients together in a small bowl or blender.

PIZZA STUFFED PEPPERS
Makes 4 servings

~Sent in by Pat, Auburn, WA

Ingredients
1/2 pound ground round
1/4 cup finely chopped onion
4 slices Borden Lite-line Process Cheese Product (any flavor), cut into small pieces*
1/2 cup prepared pizza sauce
1/4 tsp. Italian seasoning
2 medium green bell pepper, halved, seeded and blanched

*1/2 the calories, 8 percent milkfat version

Directions
Preheat oven to 350 degrees. In medium skillet, brown meat and onion; drain. Add remaining ingredients except peppers. Cook and stir until cheese pieces melt. Arrange pepper in shallow baking dish, spoon mixture into peppers. Bake 10 to 15 minutes or until hot. Refrigerate leftovers.

Nutrition per serving: 192 calories; 8 g fat; 484 mg sodium; 58 mg cholesterol

Some of my own favorites to share...

~Sent in by Maggie, TX

FRENCH QUARTER CHOCOLATE TORTE
8 servings

1/4 cup light molasses
1/4 cup dark corn syrup
1/4 cup firmly packed brown sugar
1 teaspoon instant coffee powder, dissolved in 1 tablespoon hot water
2 tablespoons bourbon whiskey
1 teaspoon vanilla
2 egg yolks
1/2 cup finely ground almonds
1 cup fresh bread crumbs, finely ground
1/3 cup Dutch process cocoa
4 egg whites, at room temperature
1/4 teaspoon cream of tartar

Preheat oven to 350 degrees. Line 9" springform pan with parchment paper; spray lightly with cooking spray. In small saucepan, combine molasses, corn syrup, brown sugar, diluted coffee, bourbon and vanilla extract. Stir well and place over medium heat. Cook 1 to 2 minutes or until melted and syrupy. Do not boil. Remove from heat. In small bowl with mixer at medium speed, beat egg yolks about 2 minutes or until thick and lemon-colored. Slowly beat molasses syrup into yolks, continue beating until mixture is consistency of thick cream. In another small bowl, stir together almonds and bread crumbs. Sift cocoa powder into crumb mixture, stir to mix well. With rubber spatula, fold cocoa mixture into yolk mixture. Beat egg whites until frothy. Add salt and cream of tartar. Increase speed and beat until stiff peaks form. Fold 1/3 egg whites into cocoa mixture. Gently fold in remaining whites. Spoon batter into prepared pan. Bake on middle rack of oven for 20 to 25 minutes, or until a thin skewer comes out fairly clean. Remove from oven and let cool completely. Remove from pan, peel off paper and sift confectioner's sugar over top of cake.

Nutrition Facts
Amount Per Serving: Calories 232 - Calories from Fat 62
Percent Total Calories From: Fat 27%, Protein 11%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 52mg, Sodium 166mg, Total Carbohydrate 34g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 79 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units

VIETNAMESE GRILLED STEAK & NOODLES
4 servings

1 pound thin Chinese noodles
1/3 cup rice vinegar
3 tablespoons soy sauce
1/4 cup minced garlic
3 tablespoons sugar
1/4 teaspoon sambal ulek or crushed red chiles
1/4 teaspoon kosher salt
2 tablespoons fish sauce
2 tablespoons chopped mint or cilantro
1 pound loin steaks
3/4 cup bean sprouts, lightly blanched
1 cup red bell pepper, seeded slivered

Simmer the pasta in boiling salted water until just tender drain, rinse in cold water, and drain well. Meanwhile, combine the vinegar, soy sauce, garlic, sugar, red pepper flakes, salt, and fish sauce with 1 tablespoon water. Pour over the noodles, add the mint, and toss to mix well. Pat steaks dry with a kitchen towel, season with salt and pepper. Sear on a very hot grill for 3-4 minutes per side remove to a cutting board to rest for 5-6 minutes. Bias-sliced, across the grain, into thin strips. Lay a bed of noodles onto the center of a serving platter. Arrange the bean sprouts around the noodles. Place the red bell pepper atop the bean sprouts. Fan the steak on top of the noodles and garnish with fresh mint or cilantro as desired. Serve warm.

Nutrition Facts
Amount Per Serving: Calories 243 - Calories from Fat 74
Percent Total Calories From: Fat 30%, Protein 43%, Carbohydrate 26%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 65mg, Sodium 1548mg, Total Carbohydrate 16g, Dietary Fiber 0g, Sugars 0g, Protein 26g, Vitamin A 1456 units, Vitamin C 50 units, Calcium 0 units, Iron 3 units

FAT-FREE CORN BREAD
6 servings

1 1/2 cups yellow cornmeal
1/2 cup flour, or whole wheat flour
1 tablespoon baking powder
2 egg whites, or equivalent egg substitute
1 cup nonfat milk
1 16 oz. can cream style corn
1/4 cup chopped onion
2 tablespoons red bell peppers, chopped
1 4 oz. can green pepper
1 teaspoon jalapeno, chopped

Mix all wet ingredients in small bowl. Mix all dry ingredients in medium bowl. Add wet ingredients to dry ingredients and stir to just blend together. Bake 425 degrees for 35 - 40 minutes in a 8 inch square pan or 15 - 20 minutes in muffin pans.

Nutrition Facts
Amount Per Serving: Calories 255 - Calories from Fat 10
Percent Total Calories From: Fat 4%, Protein 13%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 226mg, Total Carbohydrate 53g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 536 units, Vitamin C 11 units, Calcium 0 units, Iron 1 units

PENNE WITH ARTICHOKE HEARTS
4 servings

9 ounces artichoke hearts, cooked
8 ounces fresh spinach, washed
1 pound penne, cooked al dente
1 onion, thinly sliced
2 cloves garlic, minced
3/4 teaspoon oregano
salt and pepper, to taste
3/8 cup dry white wine
3 tablespoons lemon juice
3/4 cup lowfat ricotta cheese
1 tablespoon lemon zest, grated

Slice about 2/3 of artichokes into small wedges; chop remainder into paste. Set aside. While pasta is cooking, saute onion and garlic in water until soft. Add oregano, salt and fresh-ground pepper. Reduce heat to low and stir in wine, lemon juice, spinach leaves (if desired) and reserved artichokes. Simmer, stirring, until spinach is wilted and all is heated through (1-3 minutes). Stir in ricotta. Drain pasta and add to sauce; remove from heat and add lemon zest just before serving.

Nutrition Facts
Amount Per Serving: Calories 477 - Calories from Fat 62
Percent Total Calories From: Fat 13%, Protein 19%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 97mg, Sodium 456mg, Total Carbohydrate 78g, Dietary Fiber 2g, Sugars 0g, Protein 22g, Vitamin A 4188 units, Vitamin C 30 units, Calcium 0 units, Iron 6 units

GRILLED RED SNAPPER WITH
TOMATILLO-SERRANO CHILE VINAIGRETTE
6 servings

6 red snapper fillets, (about 6 ounces each), skinned
salt and freshly ground black pepper
1 tablespoon fresh lime juice
cooking spray

Tomatillo-Serrano Chile Vinaigrette:
4 fresh tomatillos, husked, rinsed and cut into small dice
1/3 cup jicama, diced
1 1/2 tablespoons red bell peppers, diced
1 1/2 tablespoons yellow bell peppers, diced yellow bell pepper
1/2 mango, peeled and cut into small dice
1 serrano chile, seeded and finely diced
2 tablespoons olive oil
2 tablespoons white wine vinegar
1 1/2 tablespoons balsamic vinegar
1 tablespoon fresh lime juice
1 tablespoon fresh lemon juice
1 small garlic clove, minced
2 to 1 tablespoon cilantro, minced fresh
salt

Squeeze lime juice over snapper and coat with cooking spray. Grill in basket until just done (about 4-5 minutes). Spoon the Tomatillo-Serrano Chile Vinaigrette onto 6 warm dinner plates and arrange the snapper fillets in the center. Serve warm.

Tomatillo-Serrano Chile Vinaigrette:

In a bowl, combine the tomatillos, jicama, red and yellow bell peppers, mango and serrano chile; toss to mix. In a small bowl, combine the olive oil, white wine vinegar, balsamic vinegar, lime juice, lemon juice, garlic and coriander. Whisk to blend well. Pour the dressing over the diced vegetables and stir lightly to mix. Season with salt to taste.

Nutrition Facts
Amount Per Serving: Calories 275 - Calories from Fat 73
Percent Total Calories From: Fat 27%, Protein 64%, Carbohydrate 10%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 77mg, Sodium 292mg, Total Carbohydrate 7g, Dietary Fiber 0g, Sugars 0g, Protein 44g, Vitamin A 1922 units, Vitamin C 41 units, Calcium 0 units, Iron 1 units

DOUBLE CHOCOLATE MOUSSE PIE
8 servings

cooking spray
1 1/4 cups chocolate graham cracker crumbs
3 tablespoons sugar
1/4 cup prune puree
3 cups nonfat milk
2 packages instant chocolate pudding mix
1 1/2 cups light cool whip

Preheat oven to 375 degrees. Coat 9" pie plate with cooking spray. In large bowl mix cracker crumbs and sugar. Cut in prune puree with pastry blender until mixture resembles coarse crumbs. Press into pie plate. Bake 15 minutes then cool on rack. Pour milk into large bowl, add pudding mix and whisk 2 minutes. Gently fold in 1 cup whipped topping. Spoon in prepared shell. Chill at least 2 hours. Garnish with additional topping.

Nutrition Facts
Amount Per Serving: Calories 243 - Calories from Fat 35
Percent Total Calories From: Fat 15%, Protein 9%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 4g, Cholesterol 2mg, Sodium 236mg, Total Carbohydrate 47g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 408 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units

CHEESY ONION MUFFINS
12 servings

1 1/2 cups reduced fat baking mix
1/2 cup all-purpose flour
3 tablespoons grated Parmesan cheese
1 tablespoon dried minced onion
2 tablespoons snipped fresh parsley
1 egg white
3/4 cup skim milk

In a medium mixing bowl stir together biscuit mix, flour, Parmesan cheese, dried onion and parsley. Beat egg whites with milk and stir into dry ingredients until just moistened. Fill muffin cups half full (should have been sprayed with nonstick cooking spray first). Bake at 400 degrees for 15 to 20 minutes. You should be able to stick a toothpick in the center and have it come out clean.

Nutrition Facts
Amount Per Serving: Calories 89 - Calories from Fat 14
Percent Total Calories From: Fat 15%, Protein 14%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 2mg, Sodium 221mg, Total Carbohydrate 16g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 42 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units

CRAB-ARTICHOKE TARTS
32 servings

6 ounces crab, flaked
1/4 cup roasted red peppers, chopped
2 teaspoons all-purpose flour
1 14 oz. can artichoke hearts, drained
2 tablespoons chives, minced
1/8 teaspoon dried thyme
4 ounces frozen egg substitute, thawed
1 tablespoon margarine, melted
1/8 teaspoon pepper
32 wonton wrappers, (3-1/4 x 3-inch)
3 tablespoons grated Parmesan cheese

Combine first 4 ingredients in a bowl; stir well. Add chopped bell peppers, artichokes, and crabmeat; stir well. Coat 32 miniature muffin cups with cooking spray. Gently press 1 wonton wrapper into each muffin cup, allowing ends to extend above edges of cups. Spoon crabmeat mixture evenly into wonton-wrapper cups; sprinkle with cheese and chives. Brush edges of wonton wrappers with melted margarine. Bake at 350 degrees for 20 minutes or until crabmeat mixture is set and edges of wonton wrappers are lightly browned.

Yield: 32 appetizers (serving size: 1 appetizer).

Nutrition Facts
Amount Per Serving: Calories 36 - Calories from Fat 11
Percent Total Calories From: Fat 30%, Protein 28%, Carbohydrate 42%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 7mg, Sodium 111mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 142 units, Vitamin C 3 units, Calcium 0 units, Iron 0 units