Rita P. Smith, MS, RD, CDE.

Rita P. Smith, MS, RD, CDE is a Registered Dietitian and Certified Diabetes Educator. She has worked in the field of nutrition and disease prevention for 35 years, working with patients and their family members to help guide healthy food choices. Diabetes, high cholesterol and high blood pressure, weight management, bariatric or weight loss surgery, irritable bowel syndrome, gastroparesis, and celiac disease are some of the health issues that can be addressed in a nutrition counseling session. Rita's Lunch Bag is a healthy-eating weekly nutrition segment on NBC 29 WVIR-TV. The following recipes come from those segments.

Check out Rita’s weekly blog, “Healthy Bites with Rita Smith” and follow her on Facebook for daily tidbits about healthy eating.”

The American Academy of Pediatrics has provided guidelines for parents to be able to plan healthy meals and raise healthy children. Certainly there is concern nationwide that kids are watching too much TV and not playing outside, and that their food choices are causing excess weight, high cholesterol and high blood pressure, even at young ages. Find family-friendly recipes that the entire family can help with at dinnertime.

Banana Oatmeal Bread
Baked White Fish with Tomatoes
Veggie Stir Fry

Last week's recipes:

Tuscan White Bean Salad on Crostini
Eggplant Pizza
No-Bake Cookies

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Recipe Makeovers
Many recipes can be altered to save calories and lower fat or sugar content:

• Change the ingredients: consider taste, texture and appearance
• Modify the preparation methods
• Reduce the portion size

Watermelon Punch
Combine in blender or food processor: 1 cup watermelon chunks, ½ cup fresh or frozen strawberries, and 1 orange, peeled and seeded.
Blend until smooth.

Turkey-Mango Stuffed Pitas
In mixing bowl stir together ¼ cup low-fat mayonnaise or Miracle Whip salad dressing, ¼ cup mango chutney or finely chop fresh mango, ½ teaspoon curry powder and 1 teaspoon lime zest. Stir in 1/3 cup golden raisins.
Add chunks of turkey breast and combine to coat well.
Stuff into multi-grain or whole wheat pita pocket halves.
Add lettuce leaves.
Yield: 4 pita halves

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Banana Oatmeal Bread
Preheat oven to 350 degrees. Lightly coat a 9x5-inch loaf pan with cooking spray.
Set aside.
In large bowl pour ½ cup boiling water over ½ cup dry oats.
Let sit for 5 minutes.
Then add ¼ cup molasses, ¾ cup mashed ripe banana, ½ cup sugar, 1 large egg or ¼ cup egg substitute, 1 teaspoon vanilla extract and ½ cup nonfat Greek yogurt.
Stir to combine.
In another bowl whisk together 1 cup all-purpose flour, 1 ½ teaspoon baking powder, ½ teaspoon baking soda and 1 teaspoon ground cinnamon.
Add the flour mixture to the banana-oatmeal batter and stir just until combined.
Pour batter into loaf pan.
Bake 30-40 minutes or until bread has browned.
Test by inserting a wooden toothpick in the center; it should come out clean.
Cool for 5 minutes in pan and then remove from the pan.
Place on wire rack to cool.
Once bread has cooled, wrap on plastic wrap.
Makes 16 slices.

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Baked White Fish with Tomatoes
Preheat oven to 400 degrees.
Coat a 13x9-inch baking dish with cooking spray.
Arrange 4 (4-ounce) white fish fillets on baking dish.
Season with black pepper.
In small bowl stir together 1 (14.5-ounce) can drained diced, no-salt-added tomatoes , ½ teaspoon Italian seasoning, 2 tablespoons chopped pitted ripe olive and 1 teaspoon minced garlic.
Spoon over the fish fillets.
Bake for 20 minutes or until the fish flakes easily with a fork.
Makes 4 servings.

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Veggie Stir Fry
Place 2 sundried tomatoes in a small bowl and cover with boiling water.
Let stand for 5 minutes.
Drain and chop coarsely.
In small bowl whisk together 1 tablespoon + 1 teaspoon reduced-sodium soy sauce, 1 tablespoon rice vinegar, 1 teaspoon brown sugar, 1 teaspoon dark sesame oil and 1/8 teaspoon red pepper flakes.
Heat nonstick skillet over medium-high heat.
Add 2 teaspoons canola oil.
Add 1 teaspoon minced garlic and stir fry for 30 seconds.
Add 2 cups cauliflower florets and 2 cups broccoli florets; stir fry for 4 minutes.
Add the sundried tomatoes and 1 medium thinly-sliced green bell pepper.
Cook until crisp tender.
Add soy sauce dressing; toss to coat and then heat thoroughly.
Serve promptly Makes 2 servings.

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Tuscan White Bean Salad on Crostini
In a large bowl toss together 2 (16-ounce) cans drained and rinsed cannellini beans, 1½ cups diced plum tomatoes, ½ cup chopped sweet onion, ½ cup crumbled blue cheese, 1/3 cup chopped fresh parsley, ½ teaspoon salt and ½ teaspoon black pepper.
Dressing: In a nonstick skillet, heat 1 teaspoon olive oil over medium-high heat.
Add 1 minced garlic and 1 teaspoon dried oregano; sauté for 30 seconds.
Remove from heat and whisk in ¼ cup cider vinegar.
Pour dressing over salad ingredients and toss to coat.
Cover and chill in refrigerate for at least 30 minutes before serving.
Makes 8 servings.
To make crostini: Slice 2 loaves of deli-style multi-grain bread (French, Italian, etc.) into thin slices. Toast under a broiler and then serve warm with bean salad as the topper. Recipe Source: www.cancer.org.

Eggplant Pizza
Preheat oven to 350 degrees.
Place premade whole wheat Boboli pizza crust on pizza pan.
Rub the top of the crust with a small amount of olive oil.
Peel 1 medium eggplant and cut into thin slices.
Pour 1 teaspoon olive oil into nonstick skillet and sauté eggplant for a few minutes until tender.
Remove eggplant slices and spread evenly over pizza crust. Slice 6-8 Roma tomatoes and place evenly on pizza.
Over the tomato slices sprinkle ½ cup chopped artichoke hearts and 1 tablespoon chopped black olives.
Sprinkle the top with ¼ teaspoon garlic salt, 2 tablespoons chopped fresh basil and 1 tablespoon grated Parmesan cheese.
Top with 1/3 cup shredded reduced-fat mozzarella cheese.
Bake for 15 minutes or until cheese is bubbling.
Let pizza sit at room temperature for 5 minutes before cutting into 8 slices.
Recipe Source: www.cancer.org.

No-Bake Cookies
Heat ½ cup reduced-fat creamy peanut butter and ½ cup honey in saucepan over low heat until creamy.
Remove from heat and pour into bowl to cool.
When cool add ½ cup low-fat granola, ½ cup crispy rice cereal, ½ cup raisins and ½ cup crushed graham crackers.
Stir well to blend all ingredients.
Roll into tablespoon-sized balls and set on wax paper.
Refrigerate for at least 1 hour before serving.
Makes 32 small cookies.
Recipe Source: www.cancer.org.

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Corn-Chicken Chowder
Heat oil in a large saucepan over medium heat.
Add 1 cup finely diced yellow onion.
Stir in 2 cups cooked (or canned) chicken breast chunks.
Add 1 (14¾-ounce) can cream-style corn and 1 (14¾- ounce) can rinsed whole kernel corn. Stir in ½ teaspoon black pepper, 1 cup reduced-fat chicken broth and 1/3 cup diced roasted red peppers. Bring soup to a boil; reduce heat and simmer uncovered for 10 minutes.
Ladle into serving bowls.
Top with handful of herb-flavored croutons.
Makes 4 servings.

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Spicy Rotini
Cook 3 ounces uncooked whole-grain rotini pasta according to package directions.
Drain.
Meanwhile, coat a nonstick skillet with cooking spray.
Heat over medium-high heat.
Add ½ cup finely chopped red onion.
Cook for 2 minutes, stirring frequently.
Add 1 (15-ounce) can drained no-salt-added diced tomatoes; cook until tender. Remove for heat and set aside.
In a small bowl whisk together 1 tablespoon olive oil, the juice of 2 lime wedges, ¼ teaspoon dried garlic and 1/8 teaspoon salt.
In mixing bowl toss together drained and cooked pasta, 1 (15-ounce) can drained and rinsed black beans, tomato mixture and dressing.
Sprinkle with chopped cilantro.
Makes 4 servings.

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S'Mores!
Lightly coat a 9-inch square baking pan with nonstick cooking spray.
Place 2½ cups cocoa-flavored sweetened rice cereal in a large bowl.
Crumble 6 reduced-fat graham crackers into ¼-inch pieces; add to the cereal.
Toss to combine.
In a microwavable bowl combine 3 tablespoons no-trans-fat margarine and 1 tablespoon brown sugar blend sweetener.
Microwave on HIGH for 25-30 seconds or until melted.
Add 2½ cups miniature marshmallows to butter mixture; microwave on HIGH for 1½ - 2 minutes, stirring after 1 minute, or until marshmallows are melted.
Stir until the mixture is smooth.
Add marshmallow mixture to cereal mixture.
Stir to coat and combine.
Add another 1 cup miniature marshmallows; stir until blended. Press mixture evenly into the pan using waxed paper.
Cool completely.
Drizzle the top with 1 square (1 ounce) melted semisweet chocolate.
Cut into 16 squares.

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Edamame and Navy Bean Salad with Orange-Balsamic Dressing
Prepare 1½ cups frozen shelled edamame (green soybeans) according to package directions.
Meanwhile, in a small bowl, whisk together ¼ cup fresh orange juice, 2 tablespoons Dijon mustard, 2 tablespoons balsamic vinegar, 1 teaspoon extra virgin olive oil and ¼ teaspoon black pepper.
Set aside.
In a medium bowl, stir together the cooked edamame, 1(15.5-ounce) can rinsed and drained navy beans, ¼ teaspoon salt (optional) and 1 tablespoon balsamic vinegar.
Let it stand for 10 minutes at room temperature or cover and refrigerate until needed, for up to five days.
At serving time, place salad greens on individual salad plates.
Top with sliced cucumbers, diced Roma tomatoes, shredded carrots and the bean-edamame salad. Pour the dressing evenly between the 4 salads.
Source: Recipes for the Heart, AHA, February 2010.

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Tomato and Roasted Red Bell Pepper Soup
In a medium saucepan, stir together 1 (14.5-ounce) can no-salt-added diced tomatoes (undrained), 1¾ cups fat-free, low-sodium chicken broth, ½ cup chopped roasted red peppers, 1 tablespoon dried and crumbled basil, 1½ teaspoons dried and crumbled oregano and 1/8 teaspoon crushed red pepper flakes.
Bring to a boil over high heat. Reduce the heat and simmer, covered, for 10 minutes.
Remove from heat.
Stir in 2 teaspoons extra-virgin olive oil, ¼ teaspoon sugar and 1/8 teaspoon salt.
Sprinkle with ¼ cup snipped fresh parsley.
Makes 4 servings.
Source: Recipes for the Heart, AHA, February 2010.

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Key Lime Tart
Preheat oven to 375 degrees.
Lightly spray a 9-inch pie pan with cooking spray.
In a small bowl stir together 1¼ cups finely crushed low-fat vanilla wafers (about 24), 1 tablespoon light tub margarine and 1 tablespoon fresh orange juice.
Using your fingertips, press the mixture over the bottom and up the side of the pie pan.
Bake for 6-8 minutes or until golden brown.
Transfer to a cooking rack and let cool for at least 10 minutes before filling.
Meanwhile, in a medium bowl, whisk together 1 (14-ounce) can fat-free sweetened condensed milk, 2/3 cup fat-free sour cream and 1 teaspoon lime zest.
Pour ½ cup + 2 tablespoons fresh or bottled key lime juice or fresh lime juice into a small saucepan. Sprinkle 1 teaspoon unflavored gelatin over the lime juice.
Don't stir.
Let stand for 5 minutes to soften the gelatin. Cook over low heat for 1-2 minutes or until the gelatin is dissolved, stirring constantly.
Pour a small amount of the lime juice mixture into the condensed milk mixture (to reduce the risk of curdling).
Slowly pour the remaining lime juice mixture into the condensed milk mixture, whisking constantly. Pour the filling into the cooled pie pan.
Refrigerate for at least 1 hour or until the filling is set.
It should not jiggle when the pie pan is gently shaken.
Makes 8 servings.
Source: Recipes for the Heart, AHA, February 2010.

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Easy Chicken Pasta
Coat a large skillet with vegetable cooking spray.
Add 1 tablespoon olive or canola oil and heat.
Add 3 cups of boneless, skinless chicken strips.
Sauté for 4 minutes, turning to brown all sides.
Season with black pepper to taste.
Add 1 cup sliced fresh mushrooms, 1 teaspoon minced garlic (optional), ¼ cup finely chopped red onion (optional) and 2 teaspoons dried basil leaves.
Stir together and simmer, cooking for 5 minutes or until vegetables are tender.
Add 1/3 cup reduced-sodium, fat-free chicken broth; heat thoroughly.
Cook 1 (8-ounce) package of angel hair pasta according to package; don't add any fat.
Drain and pour into serving bowl.
Add chicken mixture and toss to coat.
Add ¼ cup reduced-fat Parmesan cheese and toss before serving.
Makes 4-6 servings.

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Delightful Veggie Fried Rice
In a saucepan stir together 2/3 cup quick brown rice and 1 1/3 cups water; bring to a boil.
Reduce heat and cook according to package directions - about 5-10 minutes.
Set aside.
In a nonstick skillet heat 1 tablespoon peanut oil.
Add 1 cup thinly sliced carrots and cook for 5 minutes.
Add 4 thinly sliced green onions and 1 medium red bell pepper cut into thin strips.
Stir together and cook until slightly tender.
Add cooked brown rice and stir to combine all ingredients.
In a small bowl whisk together 1 tablespoon reduced-sodium soy sauce, 1 tablespoon lime juice, 2 teaspoons brown sugar, 1 teaspoon minced garlic and freshly ground black pepper.
Add to the rice mixture and stir to combine thoroughly.
Heat for another few minutes over low heat.
Serve hot.
Makes 4 servings.
Note: Cooked chicken breast, pork or white fish chunks can be added to make this a complete one-dish meal.

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Baked Peach Crisp
Drain 1 (16-ounce) can light-packed canned peach halves.
Place the 4 peach halves in a baking dish, cut side up.
In a small bowl stir together 2 T. no-trans-fat margarine, ¼ cup packed brown sugar, ¼ cup flour and ¼ teaspoon apple pie spice. Sprinkle the tops of each peach half with the oatmeal mixture.
Bake uncovered in pre-heated 350-degree oven for 5-10 minutes or until heated through.
Makes 4 servings.
Note: Canned pears halves can be substituted. Applesauce is an easy-to-digest dessert, as well.

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Lemon Antipasto Platter
One day before serving: Slice 1 lb. of Italian reduced-fat turkey sausage into ½-inch chunks.
Coat a nonstick skillet with vegetable cooking spray.
Add sausage and cook until evenly browned on all sides.
Remove to a plate and cool thoroughly.
Then place in a container with a lid. Add roasted red pepper strips that have been cut into thick chunks.
Add 1 medium red onion cut into chunks.
In a small bowl whisk together the marinade dressing: ¼ cup olive oil, 2 teaspoons finely shredded lemon peel, 1/3 cup freshly squeeze lemon juice, 2 tablespoons snipped fresh basil, 1 teaspoon dried Italian seasoning blend and 2 teaspoons minced fresh garlic.
Pour dressing over the sausage, peppers and onions. Cover with tight lid and refrigerate until serving time.
To serve: Drain the sausage, peppers and onions, reserving the dressing.
Place on large serving platter.
Can add marinated artichokes, black olives, and other vegetables, if desired.
Can also add provolone cheese chunks.
Drizzle the top with the lemon dressing or serve dressing separately on the side in small pitcher.
Makes 8-10 servings

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Barley Chicken Soup
Heat 1 teaspoon canola oil in a large saucepan.
Add 1 cup diced red onion, 1 cup thinly sliced carrots, 2 stalks sliced celery, 1 cup thinly sliced fresh mushrooms and 2 teaspoons minced garlic.
Mix together and sauté for 5 minutes.
Add ¼ teaspoon black pepper, ¼ teaspoon dried thyme, ½ cup uncooked quick-cooking barley, 6 cups fat-free, reduced-sodium chicken broth, 1 cup chopped cooked chicken breast and 1 bay leaf. Bring to a boil; reduce heat, cover and simmer for 25 minutes or until vegetables are tender.
Before serving discard the bay leaf.
Stir in the juice of 1 fresh lemon; sprinkle each serving with chopped fresh parsley.
Makes 8 servings.
Source: Diabetic Cooking, Jan/Feb 2010

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Tofu with Vegetables
Place 1 (8-ounce) package of drained, cubed firm tofu on shallow platter.
Drizzle with 1 tablespoon dark sesame oil and 1½ teaspoons reduced-sodium soy sauce.
Stir together 1 (14-ounce) can fat-free, reduced-sodium vegetable broth and 1½ teaspoons reduced-sodium soy sauce in a large saucepan.
Bring to a boil over high heat; reduce heat.
Add 1 (3¾ -ounce) package of uncooked bean thread noodles; simmer uncovered for 7 minutes or until noodles absorb liquid, stirring occasionally to separate noodles.
Stir in 1 (16-ounce) package frozen mixed vegetable medley and ¼ cup rice wine vinegar.
Heat through.
Stir in the tofu mixture and ½ teaspoon red pepper flakes.
Heat through for 1 minute. Makes 6 servings.
Source: Diabetic Cooking, Jan/Feb 2010

Cream Cheese Brownies
Preheat oven to 350 degrees.
Coat a 13x9-inch baking pan with nonstick cooking spray.
In a large mixing bowl stir together 1 (15-ounce) package brownie mix and 2/3 cup cold coffee. Stir until blended.
Spread brownie mixture evenly into the baking pan.
In a mixing bowl beat 1 (8-ounce) package of softened reduced-fat cream cheese, 1 egg or ¼ cup egg substitute, 5 teaspoons sugar substitute 1 tablespoon fat-free milk and ½ teaspoon vanilla.
Beat at medium speed with electric mixer until smooth.
Spoon cream cheese mixture in small dollops over brownie mixture.
Swirl cream cheese mixture into brownie mixture with the tip of a knife.
Bake for 30-35 minutes or until a toothpick inserted into the center comes out clean.
Cool completely on wire rack.
Makes 16 servings Source: Diabetic Cooking, Jan/Feb 2010

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Good-for the-Heart Chili
Preheat oven to 400 degrees.
Heat 1 tablespoon olive oil in large pot.
Add 1 medium finely chopped red onion and sauté until tender.
Add 1 lb. ground lean beef or turkey breast.
Cook, breaking up the meat until crumbled and browned, about 10 minutes.
Drain any grease.
Drain 1 (15-ounce) can kidney beans.
Add to the cooked meat.
Add 2 cups picante sauce, 1 cup no-salt-added canned tomatoes, 1 tablespoon chili powder, and 1 teaspoon minced garlic.
Simmer until serving time, for at least 15 minutes.
Scoop out the insides of 6 already-baked potatoes.
Place on a baking sheet with skin side up. Bake uncovered for 10 minutes in hot oven.
Serve hot chili in potato skin "bowl".
Sprinkle each serving with 1 tablespoon reduced-fat shredded cheddar cheese.
Garnish with reduced-fat sour cream, if desired.
Serve 2-3 chili-filled potato skins per person.

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Gotta-Love-These Oatmeal Cookies
Preheat oven to 350 degrees.
In a large mixing bowl, use an electric mixer to beat at high speed ¼ cup no-trans-fat margarine until soft. Add ½ cup packed brown sugar, 1/3 cup granulated sugar or sugar-substitute-for-baking, 1 teaspoon ground cinnamon and ½ teaspoon baking soda.
Beat until combined, scraping the sides of the bowl as needed.
Beat in 1 egg or ¼ teaspoon egg substitute and 1 teaspoon vanilla extract.
Beat in ¾ cup all-purpose flour. Stir in ¾ cup rolled oat, ¼ cup ground flaxseed meal, ¼ cup wheat germ, ½ cup semi-sweet chocolate chunk pieces, ¼ cup dried cranberries and ¼ cup chopped walnuts or pecans.
The dough will be crumbly.
Drop the dough by rounded spoonfuls onto ungreased baking sheets.
Bake for 10 minutes or until the tops are lightly browned.
Cook on cookie sheet slightly before transferring to wire cooling rack.
Makes 2 dozen large cookies.

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Turkey Burgers Deluxe
In a large mixing bowl stir together the following ingredients: 1 lb. ground turkey breast, ¼ cup seasoned bread crumbs, ¼ cup egg substitute, ¼ cup minced fresh parsley, 1 small finely minced red onion, 1 teaspoon Worcestershire sauce, ½ teaspoon paprika and freshly-ground black pepper.
Form mixture into 4 burgers.
Heat nonstick grill pan over medium-high heat.
Brush the surface lightly with 1 teaspoon olive oil.
Add the burgers and cook for 5 minutes per side or until cooked through.
Serve the burgers on whole wheat or multi-grain hamburgers buns.
Add fresh spinach or lettuce leaves, bell pepper rings and Roma tomato slices.
Condiments can include light mayonnaise or salad dressing, relish, catsup and/or spicy mustard.

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Homemade Milkshakes
In blender place the following ingredients: 2 cups skim milk, ½ cup nonfat Greek yogurt, 1 teaspoon vanilla extract and 2 cups nonfat vanilla ice cream or frozen yogurt.
Blend until thick and frothy.
Makes 4 servings.

Variations:
2 tablespoons chocolate syrup + 2 cups nonfat chocolate ice cream or frozen yogurt 2 tablespoons strawberry preserves + 2 cups nonfat strawberry ice cream or frozen yogurt

Homemade Onion Rings
Preheat oven to 350 degrees.
Coat a baking sheet with vegetable cooking spray.
Slice a very large Vidalia or sweet onion into ½ -inch thick rings.
Separate the rings.
Pour ½ cup nonfat buttermilk into a bowl for dipping. In a ziplock bag place 1 cup panko bread crumbs (Japanese bread crumbs), ½ teaspoon black peppers and ¼ teaspoon seasoned salt. Shake to combine the ingredients in the bag.
Dip each ring individually into the buttermilk, and then toss lightly in the bread crumb mixture.
Place each coated ring in a single layer on the baking sheet.
Spray the tops with vegetable cooking spray.
Bake for 30 minutes, then turn the rings, using tongs, and bake for 10 more minutes until lightly browned.
Makes 4 servings.

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Homemade French Fries
Preheat oven to 425 degrees.
Peel 4 sweet or white potatoes.
Cut into thin strips.
Place in mixing bowl and toss lightly with 1 T. olive or canola oil. Season with sodium-free Mrs. Dash herb-garlic blend.
Place in single layer on baking sheet that has been coated with vegetable cooking spray Bake for 10 minutes and turn. Bake another 5 minutes or until cooked through.
Makes 4 servings.

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Hash Brown Breakfast Casserole
Coat an 8-inch square baking dish with cooking spray.
Layer evenly in the baking pan the following ingredients: 3 cups refrigerated shredded hash brown potatoes, 1½ cups finely chopped lean ham, ¾ cup shredded-fat cheddar cheese and 2 thinly sliced green onions.
In mixing bowl whisk together 1 (12-ounce) can evaporated fat-free milk and 1 tablespoon all-purpose flour.
Stir in 1 cup egg substitutes and ½ teaspoon ground black pepper.
Pour evenly over the potatoes/ham/cheese mixture.
Preheat oven to 350 degrees. Bake uncovered for 60 minutes or until a knife inserted in the center comes out clean.
Remove from the oven and let stand 10 minutes before serving.
Makes 6 servings.

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Berry Good Bread
Preheat oven to 350 degrees.
Coat a 9x5-inch loaf pan with vegetable cooking spray.
Topping: In small mixing bowl stir together ¼ cup all-purpose flour, ¾ cup quick-cooking oats, ¾ cup packed light brown sugar and 3 tablespoons no-trans-fat soft margarine until crumbly.
Set aside.
In a large mixing bowl stir together 1 cup all-purpose flour, 1 cup whole-wheat flour, 1 cup fat-free milk, ¾ cup granulated sugar, ¼ cup canola oil, 1 slightly beaten egg or ¼ cup egg substitute, 1 tablespoon baking powder and 1 teaspoon ground cinnamon.
Beat with a mixer for 1 to 2 minutes until blended.
Fold in ¾ cup unsweetened frozen, thawed blueberries and ¾ cup unsweetened frozen, thawed raspberries.
Spread the batter into the loaf pan.
Sprinkle the top with oat topping.
Bake in oven for 40 minutes or until a wooden toothpick inserted in the center comes out clean.
Makes 12 slices.

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Spinach-Pasta Stovetop Casserole
Cook 8 ounces dry tri-colored rotini in boiling water according to package directions.
Drain.
While pasta is cooking, coat a skillet with cooking spray.
Heat to medium-high heat.
Add 1 (10-ounce) frozen and thawed chopped spinach and 2 teaspoons minced garlic.
Cook for a few minutes.
Stir in 1 cup reduced-fat ricotta cheese, ¼ cup shredded reduced-fat mozzarella cheese and 2 tablespoons reduced-fat Parmesan cheese and ½ cup water.
Season with black pepper as desired.
Add the cooked pasta to the spinach-cheese mixture.
Sprinkle in 1 tablespoon reduced-fat Parmesan cheese.
Makes 4 servings.

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Spicy Bean Soup
In a large saucepan, sauté 1 medium diced onion in 1 tablespoon olive oil until tender.
Add 1 diced green pepper and sauté until tender.
Add 2 (14.5-ounce) cans no-salt-added diced tomatoes, along with 4 cups reduced-sodium beef broth, ½ cup mild or medium salsa or picante sauce, 1 teaspoon ground cumin, 2 tablespoons chopped fresh cilantro and 2 tablespoons lime juice.
Bring to a boil, reduce heat and simmer for 10 minutes.
Drain and rinse 2 (16-ounce) cans black beans.
Add to soup and heat through.
Ladle into bowls and garnish with fresh chopped cilantro.
Makes 6-8 servings.

Note: If desired, other fresh vegetable can be added to this soup: chopped celery, carrots, etc. Meatless meals, such as this bean soup, can help lighten-up the calories at a meal.

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Easy Squash Casserole
Preheat oven to 325 degrees.
Cut 2 large zucchini and 2 large yellow squash into ½-inch slices.
Place in steamer basket, along with 1 medium slice onion.
Steam the vegetables over boiling water until tender.
Pour into a mixing bowl. Add 1 (3½ -ounce) can drained and water chestnuts and 1 cup reduced-fat sour cream.
Add black pepper to taste.
Pour squash mixture into a casserole dish that has been coated with vegetable cooking spray.
Sprinkle the top of the casserole evenly with 1 cup herb-flavored stuffing mix.
Heat in oven until very warm. Do not cook at a high temperature or for too long because the sour cream may curdle.
Makes 6-8 servings.

Note: Vegetables are naturally low in calories so when you "spiff" them up by putting them into a casserole, make sure the ingredients are lighter in calories.

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Grilled Orange Slices
Peel 2 large oranges and slice into ¼-inch thick rounds.
Coat a grill pan with cooking spray and heat to medium high heat.
Arrange the orange slices on the hot grill pan and grill until golden brown, about 2 minutes per side.
In a medium bowl stir together ¼ cup chocolate syrup and ¼ cup raspberry preserves.
Cover and microwave on HIGH for 1 minute, until warm.
Mix well to combine.
Arrange the orange slices in dessert dishes.
Spoon a small scoop of reduced-fat vanilla frozen yogurt. Top with a spoonful of warm sauce.
Makes 6 servings.

Note: Fruit is a healthy, high fiber, naturally low-calorie dessert!

Broccoli Spread
Cook 1 (10-ounce) box of frozen chopped broccoli according to package directions.
Drain well in a colander.
In a food processor combine until blended 4 ounces reduced-fat cream cheese, ¼ cup grated reduced-fat Parmesan cheese and 1 teaspoon dried basil.
Add in cooked broccoli and ¼ cup chopped walnuts.
Blend slightly but not overmix; keep the mixture slightly lumpy.
Serve broccoli spread over slices of crusty or toasted multi-grain Italian or French bread. Makes 2 cups of spread.

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Corn Pudding
Preheat oven to 350 degrees.
Coat a 9-inch square baking dish with vegetable cooking spray.
In a mixing bowl whisk together 1½ cups reduced-fat evaporated milk with 2 tablespoon all-purpose flour.
Stir in 1 (16-ounce) can undrained cream-style corn, 1 (16-ounce) can drained whole-kernel corn, ½ cup egg substitute, 2 tablespoons sugar or sugar substitute and ¼ teaspoon black pepper.
Pour corn mixture into baking pan and bake for 30 minutes or until set.
Remove from oven and let sit for 5 minutes before serving.
Makes 8 servings.

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Holiday Sweet Potato Casserole
Preheat oven to 325 degrees.
Bring water to a boil in a large saucepan.
Peel 4 large sweet potatoes, cut into cubes, place in boiling water, cover and cook for 20 minutes or until very tender.
Drain in colander.
Place in large mixing bowl and beat on medium speed with electric mixer.
Add ¼ cup sugar substitute, 2 teaspoons pumpkin pie spice, ¼ cup egg substitutes, ¼ cup soft tub no-trans-fat margarine, and 2 teaspoons vanilla.

Topping: In small bowl stir together ¼ cup quick-cooking oats, 1/3 cup flaked coconut, ¼ cup almond slivers and 3 tablespoons maple syrup.
Coat a 9-inch baking dish with vegetable cooking spray.
Spoon mashed sweet potatoes into baking dish and spread out evenly.
Sprinkle the top evenly with the oat mixture. Bake for 35 minutes or until lightly browned. Recipe Source: Diabetic Cooking, Winter 2009.

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Veggie Pizza Munchies
Preheat oven to 450 degrees.
Place 1 ready-made whole wheat pizza crust on a cookie sheet.
Evenly spread ¼ cup marinara sauce over the top of the pizza crust.
Lightly sprinkle the top with 1 teaspoon Italian seasoning.
Spread 2 cups coarsely chopped fresh baby spinach over the sauce.
Then top with 1 diced Roma tomatoes and 1 small diced red onion.
Sprinkle with ½ cup sliced black olives.
Lightly cover the top with 1 cup grated reduced-far mozzarella cheese or reduced-fat feta cheese.
Bake pizza in oven for 10 minutes.
Let sit for 5 minutes, and then cut into small appetizer-size slices and place on serving platter.
Decorate with a bunch of fresh basil.
Makes 24 small slices.

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Pesto-Cheese Dip
In a mixing bowl stir together 1 cup reduced-fat sour cream, 4 tablespoons reduced-fat cream cheese, ½ cup reduced-fat mayonnaise, ½ cup reduced-fat shredded mozzarella cheese, 2 tablespoons reduced-fat Parmesan cheese, ½ cup finely chopped fresh parsley, ¼ cup finely chopped fresh basil leaves, ¼ cup chopped walnuts or pecans and 1 teaspoon minced garlic. Cover and refrigerate until serving time. Serve with colorful fresh vegetable dippers. Makes 2 cups.

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Pumpkin Bars
Preheat oven to 350 degrees.
Coat a 13x9-inch baking dish with vegetable cooking spray.
In bowl whisk together 2 cups all-purpose flour, ¾ cup Splenda sugar substitute, 1½ teaspoons baking powder, 1 teaspoon baking soda, 1½ teaspoons ground nutmeg and ½ teaspoon ground ginger.
In large bowl stir together 1 (15-ounce) can solid packed pumpkin, 2 large eggs, ¼ cup canola oil, 1 (2½-ounce) jar pureed baby prunes, 2 tablespoons molasses and 2 tablespoons brown sugar.
Mix in flour mixture and stir until just combined.
Pour batter into pan, smooth out evenly and bake for 20-25 minutes, or until a toothpick inserted in the center comes out clean.
Cool on a rack.
Frosting (optional): In small bowl beat together 1 (4-ounce) block reduced-fat cream cheese, 1 (4-ounce) block fat-free cream cheese and 2 tablespoons Splenda sugar substitute. Beat in ½ cup reduced-fat whipped topping. Spread frosting over the cake evenly. Sprinkle 6 tablespoons miniature chocolate chips over the cake. Cut into 24 squares. Recipe Source: Diabetic Cooking, Winter 2009.

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Zucchini Grilled
Preheat oven to 425 degrees.
Coat a baking sheet with vegetable cooking spray.
Plan on 1 small zucchini squash per person.
Wash zucchini and cut off the stem.
Cut slices lengthwise in the zucchini but stop at least ½ inch from one end so that all zucchini slices will stay together.
Brush each zucchini with canola oil, and then sprinkle both sides and between the slices with sodium-free herb seasoning, such as Mrs. Dash garlic-herb blend over each zucchini.
Place each zucchini on the baking sheet in a single layer, spreading out the slices slightly like a fan. Bake in oven for 10 minutes.
Turn over each zucchini and roast on the other side for additional 10 minutes or until slightly tender when pierced with a fork. Remove and put the zucchini "fans" on a serving platter.
Sprinkle chopped fresh parsley over the top.
1 zucchini = 1 serving.
Note: Any fresh vegetables can be oven-roasted for Thanksgiving Day dinner.

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Cranberry Stuffing
Preheat oven to 350 degrees.
Coat a 1-quart baking dish with vegetable cooking spray.
Set aside.
In a large mixing bowl stir together 2 cups dry stuffing made with whole-grain bread, ½ cup dried cranberries, 1 medium chopped apple, 3 diced green onions, 2 teaspoons dried sage, 1 teaspoon dried oregano, and ¼ teaspoon black pepper.
In another bowl whisk together ½ cup apple juice, 1 cup reduced-sodium chicken broth and 1 tablespoon spicy mustard.
Pour over the stuffing and stir to combine ingredients.
Pour stuffing into the baking dish and cover with foil. Bake in oven for 20 minutes or until heated through.
Makes 4 serving.

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Cranberry Cake
Preheat oven to 350 degrees.
Coat a Bundt pan with vegetable cooking spray.
Set aside.
Coarsely chop 1cup fresh cranberries and set aside.
In a mixing bowl whisk together 2¼ cups cake flour, 1½ cups granulated sugar, 1 tablespoon baking powder, ½ teaspoon baking soda and 2 teaspoons apple pie spice.
In another bowl stir together 2 eggs or ½ cup egg substitutes, 1¼ cups natural chunky applesauce, ½ cup fat-free milk and 1 teaspoon vanilla extract.
Add the dry ingredients to the liquid ingredients and stir with a mixing spoon just until mixed.
Gently stir in ½ cup dried cranberries and fresh cranberries.
Pour batter into Bundt pan and place in oven.
Bake for 40-50 minutes or until the outer surface is golden brown.
Remove from oven and cool for 10 minutes in pan.
Invert onto cake rack and cool completely.
Just before serving, sprinkle the top with confectioners' sugar.
Makes 16 slices.

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Spinach-Blueberry Salad
Place ¼ cup slivered or sliced almonds in nonstick skillet.
Cook gently for 3 minutes until lightly toasted.
Stir to prevent from burning.
When lightly brown, remove from heat.
In small bowl stir together the dressing ingredients: 1/3 cup plain fat-free yogurt, 1 teaspoon honey and ½ teaspoon spicy mustard.
In a serving bowl toss together 1 cup fresh blueberries, 2 cups baby spinach and 1 cup fresh apple slices.
Add dressing and gently toss to coat.
Serve immediately or refrigerate until serving time.
Makes 4 servings.

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Baked Macaroni and Cheese
Preheat oven to 325 degrees.
Coat a 1½ -quart baking dish with vegetable cooking spray.
Cook 2 cups multi-grain macaroni in boiling water according to package directions.
Drain in colander and set aside.
In a large saucepan whisk together 1½ tablespoons all-purpose flour, 1 tablespoon dry mustard, 2 teaspoons prepared mustard and ½ teaspoon black pepper.
Add in ½ cup fat-free milk and whisk together.
Turn up the heat to medium, and add in 1 cup fat-free milk.
Cook over medium heat, stirring frequently, until the mixture becomes thick and bubbly.
Remove from heat and stir in 1 cup reduced fat grated cheddar cheese.
Stir in 2 egg whites.
Add cooked macaroni to cheese sauce and stir to combine.
Pour into baking dish and spread out evenly.
Stir together 2 tablespoons panko or unseasoned bread crumbs, ¼ teaspoon paprika and 1 tablespoon grated parmesan cheese.
Sprinkle evenly over the top of the macaroni.
Bake uncovered for 20 minutes or until bubbly and slightly brown.
Let casserole sit for 5 minutes before serving.
Makes 6 servings.

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Healthy Taco Salad
Heat a large nonstick skillet over medium-high heat.
Coat with vegetable cooking spray.
Crumble ½ pound ground turkey into the skillet and cook until brown and no longer pink.
Remove from heat and stir in 1½ teaspoons chili powder, 1 teaspoon cumin and ¼ teaspoon black pepper.
On a serving platter place 6 cups shredded Romaine lettuce.
Over the top of the lettuce evenly spread out in the following layering order: cooked ground turkey, 3 diced Roma tomatoes, 1 chopped medium red bell pepper, 4 sliced green onions, 1/3 cup finely chopped cilantro, 1 cup taco or picante sauce and 1 cup shredded reduced-fat Mexican cheese blend.
Top the taco salad with 2 cups crumbled baked tortilla chips.
Have reduced-fat sour cream available to spoon on top of each serving, if desired.
Makes 4 servings.

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Turkey-Veggie Meatloaf
Preheat oven to 350 degrees.
Coat a 9x5-inch loaf pan with vegetable cooking spray.
In a large mixing bowl stir together 1 lb. ground turkey breast, 1 small diced yellow onion, 1 small diced green pepper, 1 cup packed fresh baby spinach leaves torn into smaller pieces, 2 chopped Roma tomatoes, 1 cup whole wheat bread crumbs *, ¼ cup egg substitutes or 2 egg whites, 2 teaspoons minced garlic, 1 tablespoon Worcestershire sauce, ¼ teaspoon ground black pepper and 2 tablespoons catsup.
Pour into loaf pan and spread the mixture out evenly in the pan.
Drizzle the top with 2 tablespoons catsup.
Bake for 1 hour.
Remove and let sit for 10 minutes before serving.
Makes 6 servings.

*Note: To make bread crumbs, place 2 slices of whole wheat or whole-grain bread on countertop to dry out. Then place in food processor and process into coarse pieces before adding to meatloaf mixture.

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Black Bean Salad
Drain and rinse 1 (16-ounce) can black beans.
Place in serving bowl with 1 cup cooked brown or wild rice, 1 small diced red onion, 1 diced medium yellow bell pepper, 1 cup halved grape tomatoes, 2 teaspoons minced garlic, ½ teaspoon ground cumin, ¼ teaspoon ground black pepper, 1 tablespoon fresh lemon juice and 1 tablespoon canola oil. Toss ingredients together.
Cover and refrigerate until serving time.
Makes 6 servings.

Note: Brown or wild rice turns into blood glucose slower than white rice.

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Quick Oatmeal Bread
Preheat oven to 350 degrees.
Coat a 9x5-inch loaf pan with vegetable cooking spray.
Set aside.
Put ½ cup dry oats into a mixing bowl.
Cover with ½ cup boiling water and let sit for a few minutes.
Add ¼ cup molasses, ¾ cup mashed banana, ¼ cup sugar, 1 egg or ¼ cup egg substitutes, ½ cup fat-free plain Greek yogurt and 1 teaspoon vanilla extract.
Stir until combined.
In a smaller bowl whisk together 1 cup all-purpose flour, 1½ teaspoons baking powder, ½ teaspoon baking soda, 1 teaspoon ground cinnamon and 1/3 cup chopped pecans or walnuts.
Pour flour ingredients into oat mixture and stir just until combined.
Do not over mix.
Pour batter into the loaf pan.
Bake in oven for 30 minutes or until a toothpick inserted in the center comes out clean.
Remove from oven and let rest for 5 minutes in pan. Remove from pan and let cool on a rack.
Wrap in plastic wrap until serving time.
Makes 16 slices.

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Homemade and Easy Salsa
Pour all ingredients into food processor and rough chop them to desired consistency: 2 (14.5-ounce) cans no-salt-added, drained, diced tomatoes, 1 medium chopped red onion, 1 small chopped green pepper, 1 tablespoon lime juice, 1 tablespoon red wine vinegar, 2 teaspoons minced garlic, ¼ cup packed cilantro leaves, 1/8 teaspoon black pepper and 1-2 teaspoons minced jalapeno peppers (these can be omitted).
Refrigerate until serving time. Makes 2 cups.
Any other vegetables and herbs or spices are fine to add, too.
This version is much lower in sodium than store bought salsa.

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The Better-to-See-At Night Carrot Casserole
Preheat oven to 350 degrees.
Coat a baking dish with vegetable cooking spray.
Peel and thinly slice 2 large carrots.
Thinly slice 3 baking apples.
Thinly slice 1 small red onion.
Layer the carrot, apple and onion slices in the baking dish.
Drizzle the top with 1 teaspoon honey, 2 teaspoons canola oil and 1 teaspoon cinnamon.
Gently toss the ingredients.
Cover with foil and bake for 15-20 minutes or until the carrots are tender.

Barley Soup
Place 2 cups water and 2 cups reduced-sodium beef broth into large soup pot. Add 1 lb. lean, trimmed stew beef, cut into bite size pieces. Bring to a boil, cover and reduce the heat to simmering. Heat for 30 minutes. Add 1 medium chopped yellow onion, 2 stalks finely chopped celery, 2 medium thinly sliced carrots and 1 cup uncooked barley. Stir all ingredients to combine and bring soup to a boil again. Reduce heat and simmer for 45 minutes. Add ¼ teaspoon black pepper and ½ teaspoon crushed thyme before serving. Add more water or broth to get to desired consistency. Makes 8 servings.

Gingerbread Cake
Preheat oven to 350 degrees, Coat an 8-inch square baking pan with vegetable cooking spray.
Set aside.
In a mixing bowl whisk together the dry ingredients: 2/3 cup all-purpose flour, 1 cup whole wheat flour, ½ cup sugar, 1½ teaspoons baking soda, 1 teaspoon ground ginger and ½ teaspoon ground cinnamon.
In another bowl pour ½ cup boiling water.
Add ¾ cup molasses and stir together.
Add ¾ cup natural applesauce and 1 egg or ¼ cup egg substitute.
Pour the liquids into the dry ingredients and stir just until combined.
Pour into baking pan and bake for 35 minutes or until a wooden toothpick inserted in the center comes out clean.
Remove from oven and cool on a rack.
Cut into squares and top with warm lemon sauce.
Lemon Sauce: In a small saucepan whisk together ½ cup sugar, 3 tablespoons fresh lemon juice and the zest of 1 lemon.
Stir together ½ cup water and 1 tablespoon cornstarch.
Add to lemon mixture and stir to combine.
Heat until the mixture comes to a boil and thickens.
Remove from heat.

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Scary Salmon Salad
In mixing bowl place ½ (8-ounce) block softened reduced-fat cream cheese, ¼ cup plain fat-free Greek yogurt, 2 tablespoons skim milk, 1 tablespoon fresh lemon juice, 1 teaspoon dried dill and ¼ teaspoon black pepper.
Stir together to combine.
Drain and rinse 1 (6.5-ounce) can boneless, skinned salmon.
Flake the salmon slightly with a fork.
Add salmon to the cream cheese ingredients, along with ½ finely chopped orange bell pepper and 2 finely sliced green onions.
Mix together to combine.
Cover with plastic wrap and refrigerate until serving time.
Makes 4 servings.
Spread salmon salad on whole-grain tortillas and roll up.
Cut into halves or quarters.
The salmon salad can also be served in whole-grain pita pockets, with Romaine lettuce leaves.
Note: More cream cheese can be added to make this more of a spread, rather than a chunkier salad.

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Yikes Peach Crisp
Preheat oven to 400 degrees.
Coat a large loaf pan with vegetable cooking spray.
Place 4 cups frozen and thawed frozen peach slices evenly along the bottom.
In a bowl stir together ½ cup rolled oats, 1/3 cup all-purpose flour, 2 tablespoons canola oil, 2 tablespoons packed brown sugar, 1 teaspoon ground cinnamon, dash of nutmeg and ¼ cup finely chopped pecans.
Sprinkle over the peaches.
Bake in oven for 15-20 minutes or until golden brown and bubbly.
Serve warm with a scoop of reduced-fat vanilla ice cream.

Makes 6 servings.

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Fish Fillets in Sour Cream
Drizzle olive oil in the bottom of a shallow baking dish.
Place 4 (3-ounce) pieces of fresh or (thawed) frozen fish fillets in the dish. Broil for 8 minutes or until the fish flakes when tested with a fork.
While fish is cooking, place in a mixing bowl 1 cup reduced-fat sour cream.
Add 2 tablespoons finely chopped dill pickle, 2 tablespoons finely chopped onion, 2 tablespoons finely chopped green bell pepper, 1 tablespoon chopped fresh parsley, 1 tablespoon fresh lemon juice, ¼ teaspoon dry mustard and ¼ teaspoon basil leaves.
Stir ingredients together until combined.
Remove fish fillets from oven, evenly spread sour cream mixture over the fillets, and return to the broiler for 2 minutes.
Makes 4 servings.

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Super Stuffed Zucchini
Preheat oven to 350 degrees.
Slice 6 large zucchini horizontally and carefully scoop out the pulp.
Place the zucchini pulp in a food processor.
Coarsely chop the following vegetables and add to the food processor: 1 small peeled eggplant, 1 medium tomato, 1 green bell pepper and 1 peeled yellow onion. Add 1 teaspoon minced garlic and 2 teaspoons Italian seasoning.
Process until finely chopped and blended.
Coat a baking dish with vegetable cooking spray.
Layer the zucchini halves in the baking dish, cut side up.
Spoon the chopped vegetable mixture into the scooped-out zucchini shells.
Cover the top with a marinara sauce.
Sprinkle the top evenly with reduced-fat grated Parmesan cheese.
Bake for 25 minutes or until bubbly.
Let sit at room temperature for 5 minutes before serving.
Makes 6 servings.

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Spice Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch baking dish with vegetable cooking spray.
In a mixing bowl blend together ½ cup no trans fat margarine and 1 cup sugar until light and fluffy. Beat in 2 eggs or ½ cup egg substitute.
Add 1 teaspoon vanilla extract.
In another bowl whisk together 2 cups cake flour, 1 tablespoon baking powder, 1 teaspoon cinnamon, ½ teaspoon nutmeg and 1/8 teaspoon ground cloves.
Add dry ingredients to the creamed ingredients alternately with 1 cup reduced-fat milk, beginning and ending with dry ingredients.
Spread batter evenly into baking dish.
Bake for 30-35 minutes or until a wooden toothpick inserted in the middle comes out clean.
Cool completely in pan on wire rack.
Before serving dust the top lightly with sifted confectioners' sugar.
Cut into squares before serving.

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Grilled Peanut Butter Breakfast Sandwiches
In a bowl stir together 1/3 cup crunchy peanut or almond butter, 3 tablespoons toasted wheat germ, 2 tablespoons maple syrup and ¼ teaspoon ground cinnamon.
Spread the mixture evenly over 4 slices of whole-grain bread. Top each with another slice of bread to make a sandwich.
In a bowl whisk together ¼ cup egg substitute and ¼ cup skim milk.
Pour into a pie plate.
Coat a nonstick skillet with vegetable cooking oil.
Dip each sandwich into the egg mixture, coating both sides.
Shake off any excess and then place in the hot skillet.
Cook over medium heat for about 2 minutes, turn and cook the other side.
Remove and cool slightly.
Cut into four sections.
Makes 4 servings.
Note: Raisins or banana slices can be added on top of the peanut butter.

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Garlicky Greek Yogurt Dip
Stir together all of the following ingredients: 1 (8-ounce) cup fat-free Greek yogurt, ½ cup finely chopped unpeeled English cucumber, 2 tablespoons grated yellow onion, 1 tablespoon snipped fresh dill weed, 1 tablespoon fresh lemon juice, 2 teaspoons chopped fresh mint, 2 minced garlic cloves, 1 teaspoon olive oil and ½ teaspoon crumbled dried oregano.
Cover and refrigerate for up to 24 hours.
Serve with assorted colorful vegetables.
Makes 10 servings.
Note: Other finely chopped vegetables can be added, as well as other herbs and spices.

Recipe Source: The American Heart Association.

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Individual Three-Cheese and Vegetables Quiches
Preheat oven to 350 degrees. Lightly spray a 6-cup muffin pan with cooking spray.
Heat a medium skillet over medium-high heat. Pour in 1 teaspoon olive oil, swirling to coat the bottom. Cook 1 cup chopped broccoli florets, ½ cup shredded carrot, ½ cup shredded zucchini, 2 thinly sliced medium green onions for 2-3 minutes, or until crisp-tender. Spoon into the 6 muffin cups.
In a medium bowl whisk together 1½ cups egg substitute, ½ cup fat-free half& half cream, ¼ cup shredded part-skim mozzarella cheese, ¼ cup shredded low-fat Cheddar cheese, 2 tablespoons shredded Parmesan cheese and ½ teaspoon crumbled dried oregano. Bake for 25 minutes or until a wooden toothpick inserted in the center comes out clean. Recipe Source: The American Heart Association.

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Chocolate Pudding Cake
Makes 12 servings
Preheat oven to 350 degrees.
Lightly spray a 9-inch square baking pan with cooking spray.
Dust the bottom with 1 teaspoon unsweetened baking cocoa.
To make the cake layer:
In a medium bowl stir together 1 cup all-purpose flour, ½ cup sugar, 1/3 cup chopped pecans, 3 tablespoons unsweetened cocoa powder and 1 teaspoon baking powder.
Add ½ cup fat-free evaporated milk, 1 tablespoon canola oil, and 1 teaspoon vanilla extract until well combined.
Using a spatula pour the batter evenly into the cake pan.
The batter will be very thick.
To make the pudding topping: In another bowl stir together ½ cup sugar, ¼ cup firmly packed light brown sugar and 3 tablespoons unsweetened baking cocoa powder.
Whisk in 1 cup water and ½ teaspoon vanilla extract.
Pour over the batter and do not stir.
Bake for 25-30 minutes or until the cake springs back lightly.
Transfer to a cooling rack for 15 minutes.
When serving, spoon the pudding over the cake.
Recipe Source: The American Heart Association.

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Turkey Hash
Coat a nonstick skillet with vegetable cooking spray.
Heat over medium high heat.
Add 1 tablespoon canola oil and heat.
Add ½ cup thinly sliced mushrooms, 1 small diced red onion, 1 small diced green or red pepper; cook until tender.
Add 1 cup diced leftover baked potato, with skin removed.
Add ¼ cup reduced-sodium chicken broth and stir together.
Add 5 cups cooked turkey breast, ¼ cup finely chopped fresh parsley, ¼ teaspoon paprika and ½ teaspoon black pepper.
Cook over low heat until heated through.
Makes 8 servings.

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On-the-Go Fruit Kabobs
Using 8 (6-inch) wooden skewers, thread chunks of fresh fruit onto each: cantaloupe, whole strawberries, kiwi, bananas, etc.
In a bowl whisk together ¼ cup orange juice, 1 teaspoon honey and ¼ teaspoon ground ginger.
Brush liquid over the fruit skewers, turning to coat all sides of the fruit.
Store in refrigerator until breakfast time.
These can be served with nonfat yogurt.

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Whole Wheat Muffins
Preheat oven to 400 degrees.
In a large bowl stir together 1 cup whole-wheat flour, 1 cup all-purpose flour and 2 teaspoons baking powder.
Make a well in the center of the flour mixture.
In another bowl combine 1 cup skim milk, ¼ cup molasses, ¼ cup canola oil and 1 egg or ¼ cup egg substitute.
Pour the liquid ingredients into the dry ingredients, and stir together just until moistened.
Do not over mix.
Coat 12 muffin cups with vegetable cooking spray.
Fill each two-thirds full with the batter.
Bake in oven for 20 minutes or until lightly browned.
Makes 12 muffins.

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Bean Salad
Rinse 2 (16-ounce) cans of beans in a colander and let sit for a minute to drain.
Beans can be pinto, kidney, cannellini and/or black beans.
In a serving bowl toss together the beans, 2 cups shredded dark leaf lettuce or baby spinach, 2 stalks finely sliced celery, 1 small diced red onion and 1 small chopped red bell pepper.
Toss with the dressing and refrigerate until serving time.
Before serving lightly toss the salad with ½ cup reduced-fat shredded cheese such as Swiss or cheddar.
Makes 8 servings.
Dressing: In a jar with a lid shake together 2 tablespoons canola or olive oil, 3 tablespoons red or white wine vinegar, 2 teaspoons minced cilantro or flat-leaf parsley and 1 teaspoon minced garlic.

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Strawberry Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch baking pan with vegetable cooking spray.
In a mixing bowl, using an electric mixer beat together 1 (18.25 ounce) box yellow cake mix (with no trans fats), 1 egg and the whites of 2 large eggs, 1 tablespoon orange zest and ½ cup orange juice. Beat on high speed for 2 minutes.
Pour in ½ cup orange juice and beat for 2 more minutes.
Pour batter into the baking pan.
Bake cake on center rack for 20 minutes or until a wooden toothpick inserted in the center comes out clean.
Place cake on a cooling rack to cool completely.
In another mixing bowl beat on low speed 1 (8-ounce) package of softened reduced-fat cream cheese. Add in ¼ cup fat-free milk and 2 cups thawed reduced-fat frozen whipped topping and mix on low speed until smooth.
When cake is cool, spread 1 cup raspberry all-fruit spread evenly over the top of the cake.
Spread the whipped topping evenly over the fruit spread.
Cover and keep in refrigerator until serving time.

When ready to serve the cake, top each piece with ¼ cup fresh strawberry slices.
Makes 16-20 servings.

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Back-to-School Sandwiches
Whole-grain bread, pita pockets tortilla or rolls
Healthy protein filling: tuna fish, turkey or chicken breast, lean ham, eggs, lean roast beef, cheese or nut butter
Condiments: mayonnaise or Miracle Whip, mustard, relish or catsup
Other sandwich additions: spinach or lettuce leaves, bell pepper rings, tomato slices, coleslaw, pickles or cucumbers
Example: lean deli ham and low-fat Swiss cheese in a whole wheat pita pocket with coleslaw
Homemade Coleslaw: combine 1 cup store bought shredded cabbage and carrot coleslaw mixture + ¼ cup reduced-fat mayonnaise or Miracle Whip + 1 tablespoon chopped cilantro + 1 tablespoon red wine vinegar

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Crunchy Green Beans
Steam 4 cups fresh green beans that have been cut into 1-inch pieces, over boiling water for 5 minutes. Remove and rinse with cold water to stop the cooking process.
Place the green beans in a mixing bowl.
Add 2 thinly sliced green onions.
Drain 1 (8-ounce) can of light pineapple tidbits, reserving the pineapple juice.
Add the tidbits to the green beans and onions.
Pour the pineapple juice into a mixing bowl.
Add in 1 tablespoon canola oil, ½ teaspoon spicy mustard and freshly ground black pepper.
Whisk dressing ingredients together and pour over green beans.
Toss to coat.
Store in the refrigerator until ready to use.
Makes 4 servings or 6 small servings.

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Butterscotch Cookies
Preheat oven to 350 degrees.
In a large mixing bowl place 1 package vanilla cake mix, 1 small packet of butterscotch instant pudding mix, 1 cup canola oil and 1 slightly beaten egg or ¼ cup egg substitute.
Stir together with a wooden spoon and mix until blended.
Stir in ½ cup chopped pecans, if desired.
Coat a baking sheet with vegetable cooking spray.
Drop batter by spoonfuls onto the baking sheet.
Bake in oven for 8 minutes. Do not overcook.
Store in airtight container.
Makes 2 dozen cookies.

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Seasoned Chicken Salad
For dipping the chicken, place ¼ cup all-purpose flour on a plate, ¼ cup egg whites on a plate, and ½ cup Italian-seasoned breadcrumbs.
Coat a baking sheet with vegetable oil cooking spray.
Dip 4 boneless, skinless chicken breasts in the flour first, then the egg whites, and finally in the breadcrumbs, coating both sides.
Place in single layer on the baking sheet.
Spray the tops of the chicken with cooking spray before baking in 350-degree oven for 20-30 minutes.
Remove from oven and let rest for 5 minutes before cutting on the diagonal into ½ -inch slices.
In a large bowl toss together 1 bag baby spinach and ½ cup walnut pieces.
Divide spinach and chicken strips among 6 serving plates. Top each serving with a light poppy seed dressing.

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Broccoli Slaw
Rinse 2 large bunches of broccoli, and remove the thick stalks.
Peel 2 medium carrots and cut into chunks.
Place broccoli florets and carrot pieces into food processor and pulse to coarsely chop the vegetables. Add 1 small chopped red onion and 1 cup fresh parsley and pulse again.
Pour shopped vegetables into a serving bowl.
Toss with 2 tablespoons fresh lemon juice and ¼ cup chopped pecans.
Add ¼ cup low-fat Ranch dressing and toss to coat.
Makes 6 servings or 8 small servings.

Fresh Fruit Cups
In serving bowl gently toss together 2 medium pitted and chopped fresh peaches, 2 medium pitted and chopped plums, 1 cup fresh pineapple tidbits, 1 tablespoon lime juice and ¼ teaspoon ground nutmeg. Serve each fruit cup with a sprinkle of chopped pecans on the top.
Makes 4 servings.

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Tasty Corn Salad
In a large bowl whisk together the dressing ingredients: ¼ cup lime juice, 1 tablespoon honey, ¼ cup finely chopped fresh cilantro.
Add in 3 cups whole kernel corn, 2 cups baby spinach leaves, 10 halved cherry tomatoes and 1 medium peeled and chopped cucumber.
Makes 6 servings.
Note: Other favorite fresh vegetables can be added.

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Flank Steak Tacos
Heat the grill to medium-high.
Grill 1 (1-lb.) flank steak, turning once, until steak is done. In a vegetable basket place 2 quartered bell peppers and 2 large thickly-sliced onions; grill until charred and cooked tender.
Let cool slightly.
Thinly slice the flank steak and divide between 8 taco shells.
Slice the pepper quarters and onion slices into smaller bite-size pieces.
Divide evenly between the taco shells, placing on top of the flank steak.
Sprinkle each taco with shredded reduced- fat cheese.
Serve with taco toppers such as a reduced-fat sour cream and salsa.
Makes 8 servings.

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Raspberry-Pepper Jelly over Cream Cheese
In a small microwavable bowl, stir together ¼ cup all-fruit seedless raspberry spread, ½ teaspoon balsamic vinegar, 1/8 teaspoon ground cinnamon and 1/8 teaspoon crushed red pepper flakes.
Heat in microwave on 100 percent (HIGH) for 15 seconds, or until melted.
Stir. Let cool completely.
Place 1 (4-ounce) block of fat-free or reduced-fat cream cheese on a serving plate.
Spoon the raspberry mixture on the top.
Serve with whole grain crackers or fresh fruit.
Recipe Source: Go Red for Women Love Your Heart cookbook by the American Heart Association

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Fresh Melon Salad
In a serving bowl gently toss together 2 cups cubed cantaloupe, 2 cups cubed watermelon and 2 cups cubed honeydew. Add 1 tablespoon honey and 2 tablespoons finely chopped mint leaves. Toss together. Makes 8 servings.
Note: All fruits are gluten-free and can be freely eaten at meals and snacks.

10-Minute Marinated Veggie Toss
In a medium bowl stir together 1 (14-ounce) can quartered artichoke hearts (rinsed and drained), ½ medium thinly sliced red pepper, 6 cherry tomatoes cut in half, ¼ cup thinly sliced red onion, ¼ cup packed fresh baby spinach leaves and 9 small halved black olives.
Whisk together the dressing ingredients and toss with salad: 2 teaspoons cider or red wine vinegar, 1½ teaspoons sugar, 1 teaspoon olive oil and 1 medium minced garlic clove.
Recipe Source: Adapted from Go Red for Women Love Your Heart cookbook by the American Heart Association

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Cherry Chocolate Tiramisu
In small bowl, stir together 1 cup water, ¼ cup sugar, 2 teaspoons instant coffee granules and 1 teaspoon vanilla extract until dissolved.
Set aside.
Separate 6 ounces ladyfingers and tear into ½-inch pieces.
Place half of ladyfinger pieces in an 8-inch square pan.
Stir the coffee mixture and spoon half evenly over the ladyfingers.
Spoon half of an 8-ounce tub fat-free or light thawed frozen whipped topping evenly over the ladyfingers.
Using a fine sieve, sprinkle 1 T. unsweetened cocoa powder.
Repeat the layers one more time.
Cover with plastic wrap and refrigerate for 8 to 24 hours.
Thaw 1 (16-ounce) package frozen unsweetened pitted dark cherries, reserving the liquid.
Cut the cherries in half if desired. In a large skillet, stir together the cherries, their liquid, 2 T. sugar and 1 T. cornstarch until the cornstarch is completely dissolved.
Bring to a boil over medium-high heat.
Boil for 1 minute, stirring constantly.
A flat spatula works wells for this so you can scrape the bottom where the mixture thickens first.
Remove from heat.
Put the skillet on a cooking rack.
Stir in ¼ teaspoon almond extract.
Let mixture cool completely, about 15 minutes.
Refrigerate in a tightly sealed container until serving time.
To serve, spoon the sherry mixture over individual servings of tiramisu.
Sprinkle with slivered almonds. Makes 8 servings.
Recipe Source: Go Red for Women Love Your Heart cookbook by the American Heart Association

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Spaghetti Sauce
Place 2 (6-ounce) cans no-salt-added tomato paste in medium saucepan.
Whisk in 2 cups water, 1 cup at a time.
Whisk in 2 medium minced garlic cloves, 1 crumbled teaspoon dried basil, 1 teaspoon crumbled dried oregano, ½ teaspoon crumbled dried thyme, ½ teaspoon sugar and 1/8 teaspoon black pepper.
Stir in ¼ cup finely chopped onion.
Bring to a boil over medium-high heat.
Reduce heat and simmer, covered, for 30 minutes, or until flavors have blended, stirring occasionally.
Makes 6 (½ cup) servings
Recipe Source: Low-Salt Cookbook from the American Heart Association

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Thyme Flavored Cauliflower
Break 1 medium head cauliflower into small florets.
In medium saucepan bring a small amount of water to a boil over high heat.
Boil the cauliflower, covered, for 10 minutes or until just tender.
Drain well.

Meanwhile, in a medium bowl whisk together 2 T. water, 1 teaspoon cider vinegar, ½ minced garlic clove, ¼ teaspoon crumbled dried thyme and a dash of black pepper.
Set aside.

Heat a large skillet over medium heat.
Add 2 teaspoons canola oil and swirl to coat the bottom.
Cook the cauliflower for 2 minutes, stirring occasionally.
Stir in the vinegar mixture.
Cook, covered, for 5 minutes or until the cauliflower is tender.
Sprinkle with parsley before serving. Makes 4 servings.
Recipe Source: Low-Salt Cookbook from the American Heart Association

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Chilled Garden Soup
In a large mixing bowl place the soup ingredients: 4 medium coarsely chopped tomatoes, 2 medium peeled and chopped medium cucumbers, 2 seeded and chopped green peppers, 1 medium diced red onion, 2 cups low-sodium vegetable juice, 2 tablespoons red wine vinegar (can replace with balsamic vinegar for a stronger flavor), and freshly ground black pepper to taste.
Cover and refrigerate until serving time.
Makes 8 servings.

Grilled Asparagus-Yellow Squash Salad
Rinse 1 lb. trimmed asparagus spears; lightly sprinkle with olive oil.
Place spears on hot grill to roast for 3-4 minutes.
Remove. Cool and then slice diagonally into bite-size pieces. Place in serving bowl.
Rinse 2 yellow squash and remove the ends.
Cut in half lengthwise.
Cut each half in half again lengthwise.
Brush the sides with olive oil and place on hot grill.
Cook for 2-3 minutes, and turn.
Cook another few minutes and remove.
Let cool for a few minutes.
Cut into bite-size pieces and add to the asparagus.
Toss with dressing to coast.
Cover and refrigerate to chill before serving.
Makes 4-6 servings.
Dressing: In a shaker bottle combine the juice of 1 lemon, 1 tablespoon olive oil, 2 teaspoons Dijon mustard, ½ teaspoon dried basil and ¼ teaspoon black pepper.

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Blueberry Lemon Shortcake
In a mixing bowl whisk together 2 cups flour, 1 tablespoon baking powder, 1 teaspoon lemon extract and 3 tablespoons sugar.
Into the middle of the bowl pour 2/3 cup nonfat buttermilk and 1/3 cup canola oil.
Using a fork, stir together until a dough ball forms; do not over mix.
Place dough onto waxed paper and knead for a few minutes to thoroughly combine.
Pat dough into a circle, about 1-inch thickness.
Using a biscuit cutter, cut into small rounds and place onto a baking sheet that has been coated with cooking spray.
Bake in preheated 425-degree oven for about 12 minutes.
Remove and cool slightly before serving. Makes 8-10 shortcakes.
Before serving, stir together in a mixing bowl 1 (6-ounce) carton low-fat lemon yogurt, 1 teaspoon grated lemon peel and 2 cups reduced-fat frozen whipped topping.
To serve, split the shortcake in half.
Spread the bottom half of the shortcake with a spoonful of lemon yogurt-whipped topping.
Add a spoonful of fresh blueberries.
Add the top half of the shortcake and then top with another generous dollop of lemon yogurt-whipped topping.

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Gingerbread
In medium bowl stir together 5 ounces fat-free evaporated milk and 2 teaspoons cider vinegar.
Let stand for 10 minutes.

Preheat oven to 350 degrees.
Lightly spray a 9-inch square baking pan with vegetable cooking spray.

In another medium bowl, stir together 1 cup all-purpose flour, 1 cup whole wheat flour, 1 teaspoon ground ginger, ½ teaspoon baking soda and ½ teaspoon ground cinnamon.
Add ¾ cup honey, 1 (6-ounce) jar baby-food sweet potatoes, 2 T. egg substitutes or the white of 1 large egg and 1 T. + 2 teaspoons canola or corn oil. Beat with an electric mixer on medium until well blended.
Gradually add the flour mixture, stirring well after each addition.
Fold in ½ cup raisins, dried cranberries or chopped peeled apples.
Pour into baking pan.
Bake for 30 minutes or until a wooden toothpick inserted in the center comes out clean.
Let cool on a cooling rack for at least 10 minutes before slicing.
Makes 8 servings.
Recipe Source: Low-Salt Cookbook from the American Heart Association

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Super Bowl Mexican Layer Dip
Stir together 1 (19-oz.) can drained black beans, 1 T. lime juice, 1 teaspoon chili powder and ½ teaspoon minced garlic.
Spread evenly into the bottom of a tall glass bowl.
Next spread a layer of guacamole over the beans, then a layer of chunky salsa, and top with a layer of reduced-fat or fat free sour cream.
In a small bowl lightly toss together 1 package of pre-shredded reduced-fat Mexican cheese, 5 sliced green onions and 2 chopped Roma tomatoes.
Spread over the top of the dip.
Serve with baked tortilla chips.

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Spicy Baked Chicken Drumsticks
Preheat oven to 350 degrees F.
Line a baking sheet with parchment paper. In medium bowl stir together ¾ cup dry bread crumbs, ¼ cup reduced-fat parmesan cheese, 2 T. grated Romano cheese, 1 T. snipped fresh chives, 2 teaspoon chili powder and ¼ teaspoon black pepper.
In small bowl stir together ¼ cup olive oil, 2 T. Dijon mustard and 1 teaspoon fresh lemon juice
Brush the oil-mustard mixture over 12 skinned chicken drumsticks.
Roll in crumb mixture to coat all sides.
Place on baking sheet in single layer and bake in oven for 50 minutes or until no longer pink.
Serve drumsticks with spicy jam.
Makes 6 servings of 2 drumsticks each.

Spicy Dipping Jam: In saucepan stir together 1 (14.5-oz.) can undrained diced tomatoes, ¼ cup brown sugar or brown sugar substitute, 2 T. balsamic vinegar, 1 T. freshly squeezed orange juice, 1 teaspoon grated orange peel, ¼ teaspoon ground cinnamon, 1/8 teaspoon ground ginger, 1/8 teaspoon crushed red pepper and a dash of allspice.
Bring to a boil; reduce heat to medium and simmer uncovered for 30 minutes.
Stir occasionally until most of liquid has evaporated and jam is thick.
Stir in 1 T. olive oil.
Serve warm with drumsticks.

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Nutty Rocky Road Brownies
Preheat oven to 350 degrees. Coat a 13x9-inch baking pan with vegetable cooking spray. Set aside. Place ¾ cup softened no-trans-fat margarine and 4 ounces unsweetened baking chocolate in large bowl. Microwave on HIGH for 1 minute; stir together the ingredients. Microwave an additional 30 seconds if needed to melt the chocolate.

To the chocolate mixture stir in 1½ cups sugar or sugar substitute and 3 large eggs or ¾ cup egg substitutes. Stir in ½ cup peanuts (or other desired nut) and ½ cup mini chocolate chips. Pour batter into baking pan. Bake in oven for 30 minutes. While brownies are baking stir together ½ cup peanuts, 1 cup mini marshmallows and ½ cup mini chocolate chips. Remove brownie pan from oven. Evenly spread the peanuts-marshmallow-chocolate chip mixture over the top of the brownies. Return to the oven and bake an additional 5 minutes. Cool before cutting. Makes 24 squares.

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Curried Bean Dip or Spread
Place 3 cups sliced fresh carrots in a steamer in medium saucepan.
Add small amount of water and bring to a boil.
Steam for 15 minutes or until very tender.
Drain well.

While carrots are cooking, heat 1 teaspoon olive oil in a medium nonstick skillet.
Add 1 medium finely chopped onion and 3 cloves minced garlic.
Sauté until onions are tender.
Stir in 1 T. curry powder and 1 teaspoon ground cumin.

Place cooked carrots and onion mixture into a food processor.
Add 1 (15-ounce) can drained cannellini beans and ¼ teaspoon white pepper.
Cover and process until nearly smooth.
Transfer into a serving bowl.
Cover and refrigerate until serving time.
Makes 3 cups.

Serve as a dip with assorted fresh vegetables or whole-grain crackers.
Use as a spread on whole-grain pita pockets, flour tortillas or rolls.

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Whole-Grain Ravioli with Walnuts
Cook 1 package of fresh whole-grain cheese ravioli according to package directions.
Drain and set aside.

Heat 2 T. olive oil in nonstick medium skillet over medium heat.
Add 1 teaspoon minced garlic and 1 cup roughly chopped walnuts.
Cook while stirring, until nuts are lightly toasted, about 4 minutes.
Stir in 1 T. freshly squeezed lemon juice, ¼ teaspoon black pepper, ½ cup chopped fresh flat-leaf parsley and 3 T. water, wine or reduced-sodium chicken broth.
Add the ravioli and toss to coat.
Pour into serving bowl and top with 3 T. reduced-fat Parmesan cheese.
Makes 4 servings.

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Oatmeal Cookies
Heat oven to 350 degrees.
Coat a cookie sheet with vegetable cooking spray.

In large bowl, using a spoon, mix together 1/3 cup canola oil, ½ cup granulated sugar or sugar substitute, ¼ cup packed brown sugar, 1 teaspoon vanilla, 1 teaspoon grated orange peel and 1 egg or ¼ cup egg substitutes.

In another bowl whisk together the dry ingredients: 2 cups old-fashioned dry oats, 2/3 cup all-purpose flour, ½ teaspoon baking soda, ¼ teaspoon salt, 1 teaspoon ground ginger and ½ teaspoon ground allspice.
Add the dry ingredients to the creamed oil mixture and stir to combine.
Stir in ¼ cup chopped nuts and ¼ cup dried cranberries.

Drop batter by rounded teaspoonfuls onto cookie sheet.
Bake for 10 minutes or until the edges are golden brown.
Remove from oven and cool for 1 minute; place cookies on wire rack.
Makes 3 dozen cookies.

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Spicy Taco Soup (from Wt. Watchers)
Coat the bottom of a large soup pot with vegetable cooking spray.
Sauté 1 large diced onion until tender.
Add remaining ingredients and stir together: 1 (14½ -ounce) can no-salt-added diced tomatoes, 1 (14½ -ounce) can diced tomatoes & green chilies, 1 (11-ounce) can corn with red and green peppers, 1 (15½ -ounce) can fat-free refried beans, 3½ cups water, 1 package taco seasoning mix and 1 package (dry) ranch salad dressing. Cook until heated through.
Makes 10 servings.
Note: This soup is high in sodium.

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Italian Stuffed Chicken (from Wt. Watchers)
In a large nonstick skillet heat ½ teaspoon olive oil over medium heat.
Add ½ cup chopped onion and sauté for several minutes until onion is tender.

Turn off the heat.
Add to the onions ¼ cup diced prosciutto or lean smoked ham, 1 T. grated reduced-fat Parmesan cheese, 1 T. dry breadcrumbs and 1 teaspoon dried rosemary.
Stir to combine all ingredients.
Set aside.

Cut a horizontal slit into the thickest portion of 4 (4-ounce) boneless, skinless chicken breast to form a pocket. Stuff each chicken breast with 3 T. of the onion mixture, using all of the stuffing between the 4 chicken breasts.

Using a paper towel, wipe out the skillet.
Heat ½ teaspoon olive oil over medium-high heat.
Add the chicken breasts.
Sauté for 6 minutes on each side or until the chicken is done and no longer pink.
Remove the chicken and keep warm.

Add ¼ cup chopped onion to the skillet, and sauté for 3 minutes.
Add ½ teaspoon dried rosemary, 1 cup low-sodium chicken broth, ¼ cup dry white wine and 1 minced garlic clove. Bring to a boil and cook for 5 minutes or until the liquid is reduced to ¾ cup.
Return the chicken breasts to the skillet; cover and simmer for 2 minutes on until heated through.
Serve the sauce over the chicken.
Garnish with fresh rosemary sprigs.
Makes 4 servings.

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Easy-As-Can Be Fruit Cobbler (from Wt. Watchers)
Preheat oven to 350 degrees F. Layer 2 (16-ounce) bags of frozen fruit into a 13x9-inch baking dish.
Do not thaw the fruit.
For example, you might try sliced peaches, blueberries, raspberries or blackberries.

Sprinkle 1 (18.25-ounce) box of dry yellow cake mix over the top of the frozen fruit.
Pour 1 (12-ounce) can of diet Sprite or diet 7-Up evenly over the mixture. Do not stir.
Cover the pan with foil and bake in oven for 20 minutes.
Remove the foil and bake an additional 40 minutes.
Makes 12 small servings.

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Spaghetti Squash with Pine Nuts
Preheat oven to 350 degrees F. Cut 1 large spaghetti squash in half lengthwise and remove the seeds.
Place the squash cut side down in a large baking dish.
Bake in preheated oven for 50 minutes.

Remove the squash from oven and cool slightly until it can be handled.
Scrape the inside flesh of the squash from the rind using a fork.
Place the "spaghetti" strands in a large serving bowl.
Add ½ cup toasted pine nuts, ¼ cup grated reduced-fat Parmesan cheese, 2 T. chopped fresh sage or basil, 2 teaspoons olive oil and black pepper to taste.
Toss to combine and serve immediately. Makes 6 servings

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Wild Rice Pilaf
In a large saucepan stir together 3¼ cups reduced-sodium chicken broth and 1½ cups wild rice.
Bring to a boil, then reduce heat, cover and simmer until the rice is tender.

While the rice is cooking, heat 1 teaspoon olive oil in a nonstick skillet over medium heat.
Add 1 medium finely chopped red onion and 2 stalks finely chopped celery.
Sauté until the vegetables are tender.
Add ½ cup fresh chopped parsley and ¼ teaspoon black pepper.
Add the onion-celery mixture to the cooked wild rice, and as well ½ cup toasted nuts (pine nuts, almond, pecans or walnuts are great).
Make 6 servings

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Raspberry Nut Squares
Preheat oven to 350 degrees.
Coat an 8-inch square baking dish with vegetable cooking spray Set aside.

In large mixing bowl mix together 1 cup no-trans-fat margarine, 1 cup granulated sugar or sugar substitute and 1 egg or ¼ cup egg substitute.
Stir in 2¼ cups all-purpose flour and 1 cup chopped walnuts.
Press 1½ cups of the mixture into the bottom of the baking pan to make a crust.

Spread 6 ounces raspberry jam (this can be the sugar-free jam, if desired) evenly over the crust to within ½-inch of all sides.
Sprinkle the remaining flour mixture over the top.
Bake in oven for 40-50 minutes or until light brown.
Cool on wire rack before cutting.
Makes 16 bars

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Flavorful Pecans
Preheat oven to 375 degrees.
In nonstick skillet melt 2 T. soft tub margarine (no trans fats) over medium heat.
Stir in 1 teaspoon sugar and 1/8 teaspoon cayenne pepper.
Add 2 cups pecans halves; stir to coat.
Transfer onto a baking sheet, spreading out in a single layer.
Bake in oven stirring at least once, for at least 10 minutes or until toasted.
Pour into a serving bowl and add 2 teaspoons chopped fresh rosemary or other preferred herb; toss to coat. Serve warm or at room temperature.
Makes 6 servings.

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Blue Cheese Wraps
In a mixing bowl stir together 3 T. reduced-at mayonnaise and 1 teaspoon crushed dried thyme.
Set aside 1 T. of the mayonnaise.
Add 2 T. yellow mustard into the mayonnaise-thyme mixture; stir to combine.

Lay out on the counter 4 (8-inch) whole-grain flour tortillas.
Spread one side of each tortilla with the mayonnaise-mustard mixture.
Evenly divide among the 4 tortillas the following ingredients: 8 oz. thinly sliced lean roast beef or turkey breast, 1 (12-ounce) jar drained, thinly sliced roasted red peppers and 1/3 cup crumbled reduced-fat blue cheese.
Tightly roll up each tortilla.
Using the reserved mayonnaise-thyme mixture, brush the outside surface of each tortilla.

In a large preheated skillet, brown the tortillas, 2 minutes per side.
Remove from skillet.
Cut each rolled tortilla into 6 small sections.
Arrange on serving platter.
Makes 24 individual appetizer-size pieces.

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Fruity Cheesecake Cups
Stir together 1 cup quartered fresh or frozen strawberries, 1 cup diced fresh or frozen peaches, 1 teaspoon sugar substitute and 1 teaspoon finely chopped crystallized ginger.
Toss gently until mixed and set aside.

In another mixing bowl beat together 4 ounces softened reduced fat or fat-free cream cheese, ½ cup fat-free sour cream, 2 T. fat-free skim milk, 1 teaspoon vanilla and sugar substitute to taste (about 1 T.).
Mix until smooth and creamy.

Divide the cream cheese mixture between 4 individual dessert dishes.
Sprinkle 1 T. graham cracker crumbs over each cream cheese mixture.
Top each with the fruit mixture.
Cover with plastic wrap and refrigerate at least 1 hour.
Makes 4 servings.

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Baked Salmon Fillets with Orange Sauce
Preheat oven to 350 degrees F.
Coat a baking dish with vegetable cooking spray.

Season the tops and bottoms of 4 (4-ounce) salmon filets with freshly ground black pepper.
Place in baking dish.
Bake in preheated oven for 15 minutes or until flakey.
Do not overcook or salmon will be tough.

In saucepan combine the sauce ingredients: 1 cup orange juice, ¼ cup fresh lemon juice, 3 T. reduced-sodium soy sauce, 1 T. rice vinegar and 2 teaspoons canola oil.
Bring to a boil; reduce heat and simmer while the salmon cooks.

Remove salmon from oven and let sit for 5 minutes before serving.
Serve each piece with orange sauce on the top.
Makes 4 servings.

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Creamy Spinach
Thaw and drain thoroughly 1 (10-ounce) package of frozen spinach.
In skillet add 2 teaspoons olive oil and heat over medium heat.
Add the drained spinach and cook for 5 minutes until all liquid has evaporated.
Add in 1 teaspoon minced garlic and sauté for another minute.

In a mixing bowl whisk together 1 cup fat-free half and half cream, 1 T. cornstarch, ¼ teaspoon ground nutmeg and ¼ teaspoon black pepper.
Pour the sauce over the spinach and stir together to combine.
Bring up the heat until the mixture is simmering.
Cook for an additional 5 minutes until the sauce thickens.
Serve hot.
Makes 4 servings.

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Creamy Chocolate Pie
Preheat oven to 400 degrees F.
Bake a 9-inch prepackaged pie crust according to the directions on the package.
Remove from oven and cool completely before filling.

In mixing bowl whisk together 2 (1.4-ounce) packages of instant fat-free chocolate pudding mix and 1 2/3 cups fat-free milk.
Fold in half of an 8-ounce container of fat-free whipped topping.
Combine gently.
Spread the pudding filling into the cooled pie crust.
Top each serving with a dollop of whipped topping.
Makes 10 small servings.

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Turkey Chili
Coat a large soup kettle with vegetable cooking spray.
Add 1 lb. ground turkey breast; brown over medium-high heat until brown.
Remove the turkey and wipe out any grease from the kettle with a paper towel.
Coat the kettle again with cooking spray and 1 finely diced green bell pepper and 1 finely diced medium onion. Cook together for a few minutes until softened.

Add turkey breast back to the kettle and stir together.
Stir in 2 (14.5-ounce) cans no-salt-added diced tomatoes, 2 (15.5-ounce) cans drained kidney beans, ½ cup mild salsa, 2 teaspoons minced garlic, 2 T. chili powder (more or less to taste), and ¼ teaspoon black pepper.
Bring to a boil, reduce heat to simmer, cover and cook gently for 15 minutes.
Makes 8 servings.

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Oven-Baked Butternut Squash
Using precut and peeled butternut squash chunks from the produce section of the grocery store, cut large chunks of squash into bite-size pieces to obtain 2 cups.
Place in large bowl.
Add ½ cup yellow onion chunks and toss together.
Toss with 2 teaspoons olive oil and ½ teaspoon nutmeg.

Spread vegetables in single layer on baking sheet that has been coated with vegetable cooking spray.
Bake in preheated, hot 425-degree oven for 15 minutes or golden brown and tender.
Remove to a serving dish.
Sprinkle the top with 2 T. chopped pecans.
Makes 4-6 servings.

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Banana-Oat Pancakes
In a large mixing bowl whisk together ½ cup old-fashioned dry oats and 1¼ cups low-fat buttermilk.
Let it stand for a few minutes to soften the oats.
Add in 1½ cups reduced-fat baking mix, 1 cup mashed bananas (about 2 large bananas), 2 large beaten eggs or ½ cup egg substitutes, and 1 teaspoon vanilla extract.

Heat a griddle and coat with vegetable cooking spray.
Use a ¼ cup measuring cup to pour the batter onto the hot griddle.
Cook until bubbles form on the top.
Flip pancakes and cook until brown on the bottom.
Continue until all of the batter has bane used. Serve with warm chunky applesauce, apple butter or maple syrup. Makes 9 pancakes.

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Meatloaf with Oats
Preheat oven to 400 degrees F. Spray a 5x9-inch loaf pan with cooking spray. In large bowl mix together the meatloaf ingredients: 1 lb. lean ground beef or ground turkey, 1/3 cup dry oats, 3 finely sliced green onions, 2 teaspoons minced garlic, 1/3 cup finely chopped fresh basil, 1 T. dried oregano, 1 T. dried parsley, ¼ cup egg whites and ¼ teaspoon ground black pepper.
Mix until well combined.

Spread mixture evenly in the loaf pan.
Drizzle 2 T. catsup across the top of the meatloaf. Bake in oven for 50 minutes.
Let sit for 10 minutes before cutting.
Makes 6 servings.

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Holiday Oatmeal Cookies
Preheat oven to 375 degrees. Line 2 cookie sheets with parchment paper.
In small mixing bowl whisk together 1 cup all-purpose flour, ½ teaspoon baking soda and
1 cup old-fashioned dry oats.
Set aside.

In another larger bowl cream together, using an electric mixer: 4 T. margarine (no trans fats), 2/3 cup packed light brown sugar and ½ cup granulated sugar.
Add 1 large egg or ¼ cup egg substitutes and 1½ teaspoons vanilla extract.
Blend in 1/3 cup reduced-fat sour cream with a spoon.
Add flour mixture and gently stir; do not overmix.
Stir in ½ cup dried cranberries and ½ cup mini chocolate chips.

Drop the dough by heaping spoonfuls onto cookie sheets.
Bake until golden brown, about 10 minutes.
Cool for 2 minutes on cookie sheet, and then remove to wire racks to finish cooling.
Store in airtight container.
Makes 3 dozen small cookies.

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Cheesy Tortellini Soup
Coat a large saucepan with vegetable cooking spray.
Crumble in 2 cups reduced-fat Italian turkey or soy-based sausage and 1 medium finely diced yellow onion.
Stir occasionally while the sausage browns, for about 5 minutes.
Add ¼ cup red wine and stir together for a few minutes.
Add 2 teaspoons dried basil, 2 teaspoons dried oregano and ½ teaspoon black pepper.
Add 2 (14.5-ounce) cans no-salt-added chicken broth.
Add in 2 (15-ounce) cans no-salt-added diced tomatoes.
Bring to a boil, then reduce heat to simmer for 5 minutes.

Add in 1 package refrigerated uncooked reduced-fat cheese tortellini.
Cook for 10 minutes.
Serve hot.
Makes 6 servings.

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Easy Cornbread
Preheat oven to 400 degrees and coat an 8x8-inch baking pan with vegetable cooking spray.
In a mixing bowl stir together 1 (8.5-ounce) package corn muffin mix, 1 egg or ¼ cup egg substitute and 1 (8-ounce) can cream-style corn.

Pour into the baking pan and bake for 20 minutes.
Cool slightly before serving.
Cut into 8 wedges.
*Make a double batch and save the extra to make cornbread stuffing for Thanksgiving.

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Banana Bread with Chocolate Chips!
Preheat oven to 350 degrees.
Coat an 8x14-inch loaf pan with vegetable cooking spray.

In mixing bowl stir together 3 mashed very-ripe bananas, 4 egg whites (or 2 eggs or ½ cup egg substitutes), ¼ cup nonfat buttermilk, and 2 T. canola oil.
Set this aside.

In another larger mixing bowl whisk together 1½ cups all-purpose flour, ½ cup old-fashioned uncooked oats, ½ cup sugar, 2 teaspoons baking powder and 1 teaspoon baking soda.
Add the banana mixture to the dry ingredients.
Stir well but do not over mix.
Stir in 1/3 cup mini chocolate chips.
Pour batter into the loaf pan.
Bake in oven for 50-60 minutes or until a toothpick inserted in the center comes out clean.
Makes 16 servings.

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Sugar-Free Cranberry Sauce
In a food processor 1 medium orange that has been peeled and cut into large chunks.
Add 1 (1-lb.) bag of fresh cranberries from the produce section of the grocery store.
Pulse the oranges and cranberries until finely diced.
Pour into a serving bowl.
Stir in ½-¾ cup sugar substitute to taste.
Store overnight in the refrigerator.
Makes 8-10 servings.

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Rise-and-Shine Pumpkin Biscuits
Preheat oven to 450 degrees, Coat a baking sheet with vegetable cooking spray.

In mixing bowl whisk together 2¼ cups reduced-fat baking mix (like Biscuit), 3 T. sugar and 1 teaspoon ground cinnamon. Add 1 cup 100% pure canned pumpkin, ½ cup fat-free milk and 1 cup golden raisins.
Stir gently until blended.
Pour dough onto waxed paper and knead between the waxed paper for 10 times.
Pat out to ½-inch thickness and cut into 12-14 mini biscuits or 8 larger biscuits.
Place onto baking sheet, 2 inches apart. Bake in preheated oven for 10-12 minutes.
Remove biscuits and cool for 5 minutes before serving.
*Source of calcium and vitamin D: fat-free milk; source of potassium: pumpkin

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Corn Salad in "Pumpkin" Cups
Cut the tops off 6 orange bell peppers.
Gently remove the inside seeds.
Place the pepper cups into boiling water and boil for 3-4 minutes or until slightly tender.
Remove and drain thoroughly.

In medium bowl stir together 1 cup drained and rinsed whole-kernel corn, 1 (15-ounce) can rinsed pinto or kidney beans, ¼ cup chopped red onion, 3 T. reduced-fat shredded cheddar cheese, 3 T. chopped fresh parsley, ½ cup reduced-fat sour cream and 1 teaspoon salt-free seasoning blend (like Mrs. Dash).

Fill the pepper cups with corn mixture.
These can be placed into a casserole dish and heated in a 350-degree oven for 15 minutes to serve warm.
They can also be served cold without additional heating.
Makes 6 servings.
*Source of potassium: peppers and kidney beans; source of calcium and vitamin D: cheese

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The Red: Tomato Salad
Croutons for salad: Cut a 6-inch multigrain baguette into half lengthwise.
Rub the cut sides with fresh garlic.
Brush with olive oil.
Cut into bite-size croutons.
Bake in 300 degree oven for 30 minutes or golden brown.

Cut 6 large fresh tomatoes into large chunks and place in serving bowl.
Add 1 small chopped red onion, 3 T. chopped fresh basil and the croutons.
In small bowl whisk together 4 T. balsamic vinegar and 1/3 cup olive oil.
Add to the tomato salad and toss ingredients together.
Makes 6 servings.

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The White: Baked Potato Soup
Heat 1 T. canola oil in large soup pot. Add 1 finely chopped yellow onion and sauté for 2-3 minutes over medium heat until softened. Add 3 strips turkey bacon, finely chopped. Sauté for 3 minutes. Add 6 large baking potatoes that have been peeled and diced, and stir well. Add in 3 (14.5-ounce) cans of reduced sodium chicken broth, 1 bay leaf and ¼ teaspoon ground black pepper. Increase heat to high and bring soup to a boil; reduce heat and simmer for 20 minutes. Remove the bay leaf.

Remove 4 cups of soup and puree in food processor or blender. Pour pureed soup back into the soup pot; whisk in 1½ cups fat-free half and half cream. Heat for 10 minutes over medium high heat - do not boil. Pour hot soup into soup mugs. Top with chopped green onions and a sprinkle of reduced-fat shredded cheddar cheese. Makes 8 servings.

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The Blue: Light Blueberry Dessert
In mixing bowl stir together 1 (20-ounce) can drained crushed pineapple, 3 cups fresh or unsweetened frozen blueberries and 1 can fat-free sweetened condensed milk.
Gently fold in 1 (8-ounce) container light whipped topping.
Pour into parfait glasses.
Sprinkle the top with fresh blueberries.
Refrigerate until serving time.
Makes 6-8 servings.

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Baked Fish with Orange Salsa
Heat oven to 450 degrees. Coat a baking sheet with vegetable cooking spray.

In small bowl whisk together 2 T. all-purpose flour and freshly ground black pepper.
Pour onto a plate. In a shallow bowl pour ¼ cup egg whites (from 2 eggs).
Coat both sides of 4 (4-ounce) pieces of white fish (halibut, haddock, cod, etc.) in the flour, then dip into the egg whites, and then press into finely chopped walnuts, using 1 cup of walnuts.
Place on baking sheet.
Bake in preheated oven for 5-10 minutes until flakey and barely opaque. Remove to serving platter.
Makes 4 servings.

Salsa: Peel and cut into chunks 3 medium navel oranges; place into small serving bowl. Add ¼ cup finely chopped red onion, 2 T. chopped fresh mint, 1 seeded and minced jalapeno pepper (optional), and 2 teaspoons cider vinegar.
Stir together.
Serve with fish.
* Source of protein: fish; source of potassium: oranges and walnuts

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Little Shrimp Cakes
Peel and rinse 1 lb. raw medium shrimp. Pat dry with paper towels. Heat a 12-inch nonstick skillet over medium heat. Cook shrimp for 5 minutes or until opaque, stirring frequently. Set aside in a single layer on a baking sheet to cool quickly.

Meanwhile, in a medium bowl, stir together 1 cup grated plain soft bread crumbs, 3 egg whites, ½ finely chopped medium red bell pepper, 1 finely chopped medium green onion, 2 T. light mayonnaise, ½ teaspoon low-sodium Worcestershire sauce, ½ teaspoon seafood seasoning and 1/8 teaspoon cayenne. Finely chop the shrimp. Stir the shrimp into bread crumb mixture. With your hands, shape into 16 small patties.

Heat the skillet over medium heat. Pour 2 teaspoons canola oil into skillet and swirl to coat the bottom. Cook 8 patties for 3 minutes. Turn and cook for 2-3 minutes or until golden brown. Transfer to a plate. Cover with aluminum foil to keep warm. Add 2 teaspoons canola oil to the skillet and cook remaining 8 patties. Serve with lemon wedges.
Recipe source: The New American Heart Association Cookbook, 7th edition.

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Tomato Quiche in Couscous Crust
To make crust: Preheat oven to 400 degrees. Lightly spray a 9-inch pie plate with vegetable oil spray. In medium saucepan, bring ½ cup low-sodium vegetable broth and ½ cup water to a boil. Stir in ½ cup uncooked couscous and 1/8 teaspoon ground turmeric. Remove from heat and let stand, covered, for 5 minutes. Stir in 1 egg white or 2 T. egg substitute into the couscous. Pour into the pie plate, and form a crust by pressing the mixture on the bottom and up the sides of the pie pan. Bake for10 minutes. Remove crust from oven and let cool completely, about 30 minutes.

Reduce oven temperature to 350 degrees. In medium nonstick skillet, heat 1 teaspoon olive oil over medium-high heat, swirling to coat the bottom. Cook 4 ounces coarsely chopped mushrooms, 6 medium chopped green onions and 2 medium minced garlic cloves for 2 minutes or until tender. Arrange 6 thickly-sliced medium Italian plum tomatoes over the couscous crust. Cover with the mushroom mixture. Sprinkle the top with 2 T. grated Parmesan cheese.

In a medium bowl whisk together ¾ cup egg substitutes or 3 eggs, 1 teaspoon dried and crumbled dill weed and ¼ teaspoon black pepper. Pour over the vegetables. Bake in oven for 40-45 minutes or until a knife inserted in the center comes out clean. Makes 8 quiche wedges.
Recipe source: The New American Heart Association Cookbook, 7th edition.

Deep Dish Fruit Crisp
Preheat oven to 350 degrees. In a 9-inch deep-dish pan, stir together the filling ingredients: 6 cups fresh or unsweetened frozen fruit (blueberries, blackberries, cherries, peaches, raspberries, apples, etc.), ¼ cup all-purpose flour, ¼ cup firmly packed light brown sugar and 2 teaspoons grated lemon zest.

In a small bowl, combine the topping ingredients with a fork: ½ cup uncooked quick-cooking oatmeal, ¼ cup all-purpose flour, ½ cup firmly packed light brown sugar, ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg and ¼ teaspoon ground allspice. Cut 2 T. no trans fat tub margarine into the other ingredients until slightly crumbly. Sprinkle over the fruit. Bake for 30-35 minutes or until golden brown. Makes 8 servings.
Recipe source: The New American Heart Association Cookbook, 7th edition.

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Fruit Breakfast Parfaits
Heat a nonstick skillet over medium heat.
Add 3 T. slivered almonds and stir constantly while toasting the nuts.
Remove and place in small bowl.
Add ½ cup crushed whole-grain flake cereal, such as bran flakes.

In small mixing bowl stir together 2 cups nonfat vanilla yogurt and the zest of 1 orange.
In another bowl, stir together 1 medium diced mango and 1 (8-ounce) can drained pineapple tidbits.

Layer in 4 parfait glasses the mixtures in the following order: ¼ cup yogurt mixture, ¼ cup fruit mixture, 2 T. yogurt mixture, ¼ cup fruit mixture and 2 T. yogurt mixture.
Top each with a heaping spoonful of the cereal-almond mixture.
Makes 4 servings.
Recipe from the American Heart Association's Healthy Recipes Kids Love.

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Honey Bran Muffinettes
Preheat oven to 425 degrees.
Lightly coat a 12-cup nonstick mini muffin pan with canola oil.

In medium bowl, combine 1 (7.4-ounce) package honey bran muffin mix, 1/3 cup golden raisins, 1/3 cup fat-free milk, 1 (4-ounce) jar baby food carrots and ¾ teaspoon apple pie spice.
Stir just until blended; do not overmix.
Spoon batter evenly into muffin cups.

Bake for10 minutes or until a wooden toothpick inserted in the center comes out almost clean.
Let cool completely before servings.
Makes 12 mini muffins.
Recipe from the American Heart Association's Healthy Recipes Kids Love.

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Vegetarian Chili
Lightly spray a large saucepan with vegetable oil spray.
Heat over medium-high heat. Add 2 teaspoons canola oil and swirl to coat the bottom.
Cook 2 large chopped onions, 2 chopped medium green bell peppers and 2 minced cloves of garlic for 8 minutes or until the peppers are soft, stirring frequently.
Reduce the heat if necessary to prevent burning.

Stir in 2 cups water, 1 cup no-salt-added canned diced tomatoes, 1 cup uncooked bulgur, 2 T. ground cumin, 1 T.+ 1½ teaspoons chili powder, 1 T. fresh lemon juice, ½ teaspoon black pepper and ¼ teaspoon cayenne. Reduce the heat and simmer, covered, for 45-60 minutes or until the bulgur is done and the flavors have blended. Stir in 2 (16-ounce) no-salt-added kidney beans that have been rinsed and drained. Simmer, uncovered, for 10 minutes.
Makes 6 servings.
Recipe Source: Low-Salt Cookbook, 3rd Edition, American Heart Association.

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Garden Coleslaw
In a large bowl toss together 1 (10-ounce) package of shredded cabbage, ½ cup finely chopped onion, ½ large green bell pepper cut into thin strips, and 1 finely shredded carrot.

In a small bowl whisk together the dressing ingredients: 3 T. sugar or sugar substitute, 3 T. white vinegar, 2 T. + 1½ teaspoons water, and 1 T. + 1½ teaspoons canola oil.
Add black pepper to taste.
Pour dressing over the coleslaw.
Toss thoroughly.
Cover and refrigerate for at least 1 hour before serving, to blend the flavors.
Recipe Source: Low-Salt Cookbook, 3rd Edition, American Heart Association.

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Waldorf Dip for Dessert
In a medium bowl stir together the following ingredients: 1 cup fat-free or low-fat plain yogurt, 1 peeled and finely chopped medium Granny Smith apple, 1 finely chopped stalk of celery, ¼ cup chopped walnuts, 1 T. honey, 1 teaspoon grated lemon zest, 1 T. fresh lemon juice, ¼ teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg.
Cover and store in refrigerator for up to three days.
Serve with crispy gingersnaps for dippers.
Recipe Source: Low-Salt Cookbook, 3rd Edition, American Heart Association.

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Start-the-Day Hash Browns
Crumble 1 (12-ounce) package turkey sausage into a large nonstick skillet.
Cook over medium heat until almost browned, about 5 minutes.
While sausage is cooking, cut up 2 large onions into coarse chunks.
Add the onion to cook with the sausage.

When sausage is almost done, add 1 (1-lb.) package of refrigerated hash brown potatoes.
Season with freshly ground black pepper.
Sprinkle with 1 cup shredded reduced-fat cheddar cheese and stir in.
Heat until cheese has melted. Serve hot.
Makes 4 servings.

Zucchini Bites
Preheat oven to 350 degrees.
Heat a cookie sheet for 2 minutes and remove from oven.
Cut 2 medium zucchini into round slices and coat both sides with cooking spray.

In mixing bowl, stir together ½ cup reduced-fat baking mix, 1 teaspoon minced garlic, ½ teaspoon paprika and 3 T. reduced-fat grated Parmesan cheese.
Pour onto a plate.
Coat both sides of zucchini rounds and place on cookie sheet.
Bake for 15 minutes or until lightly browned.
Serve immediately.
Makes 6-8 servings.
Recipe Source: American Cancer Society
**Can be dipped in either light sour cream or marinara sauce**

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Turkey Reuben Grilled Sandwiches
Coat one side of 8 slices of dark pumpernickel bread with reduced-fat Thousand Island salad dressing.
Top 4 of the bread slices with 1 slice of light Swiss cheese.
Top each slice of cheese with 2 ounces of turkey breast, then 2 T. sauerkraut, then a sprinkle of caraway seeds, and then a second slice of cheese.
Cover with the second slice of bread to make a sandwich.

Heat a large nonstick skillet to medium-high heat; coat with vegetable cooking spray.
Place sandwiches in the pan.
Cook for 1 minute.
Coat the top side of the sandwiches with cooking spray; flip and cook until cheese is melted.
Cool and cut in half.
Makes 4 sandwiches.
Recipe source: American Cancer Society.

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Lovely Chocolate Cheesecake with Fresh Fruit
Preheat oven to 350 degrees.
Coat an 8x8-inch pan with vegetable cooking spray. In a blender or food processor blend together ¼ cup part-skim ricotta cheese, 4 ounces low-fat cream cheese, 1 cup non-fat plain yogurt, ¼ cup maple syrup, 3 T. cocoa powder, 2 large egg whites and 2 teaspoons ground cinnamon.
Pour in pan.

Bake for 50 minutes or until done.
Let cool.
Decorate with fresh fruit before servings- strawberries, blueberries, kiwi, etc. Refrigerate.
Makes 8 slices.
Recipe source: American Cancer Society.

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Penne Tuna Skillet
Cook 4 ounces dry whole-wheat or multi-grain penne pasta in boiling water for 8 minutes.
Drain.
And set aside.

In a skillet, heat over medium-high heat 1 T. olive oil.
Add ½ cup chopped red or yellow onion and sauté until tender, about 3 minutes.
Add in ½ cup fat-free, reduced-sodium chicken broth, ½ cup halved black olives, 1 T. drained and rinsed capers, 1 teaspoon grated lemon zest and 1 T. fresh lemon juice.
Stir together and cook gently, simmering for 3 minutes.
Stir in 12 ounces drained and rinsed canned albacore tuna and 2 cups halved cherry tomatoes.
Add in cooked penne pasta and ¼ cup grated reduced-fat Parmesan cheese.
Stir together and heat for 3 minutes before serving.
Makes 4 servings.
From the American Heart Association Light and Easy Recipes cookbook.

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Tuscan Bean Soup
In a saucepan heat 1 teaspoon olive oil over medium-high heat.
Add ½ cup chopped red onion, 1 chopped celery stalk and 1 teaspoon minced garlic for 4 minutes or until tender. Stir in 2 cups fat-free, reduced-sodium chicken broth, 1 (15-ounce) can drained and rinsed Great northern beans, 1 (14.5-ounce) can undrained no-salt-added diced tomatoes, 1 teaspoon crumbled dried oregano, ½ teaspoon crumbled dried thyme and ¼ teaspoon crushed red pepper flakes.
Bring to a simmer, reduce heat and simmer, covered, for 20 minutes.
Stir in 2 cups fresh baby spinach.
Simmer for 3 minutes.
Ladle soup into bowls.
Sprinkle the tops with grated reduced-fat Parmesan cheese.
Makes 6 servings.
From the American Heart Association Light and Easy Recipes cookbook.

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Blackberry Cake with Maple Icing
Preheat oven to 350 degrees, Coat 1 12-cup Bundt pan with vegetable cooking spray.

In medium bowl whisk together 3 cups all-purpose flour, 2 teaspoons ground ginger, 2 teaspoons ground cinnamon, 2 teaspoons baking powder, ½ teaspoon baking soda, ½ teaspoon ground nutmeg, ½ teaspoon ground cloves and ¼ teaspoon salt.
Set aside.

In a large mixing bowl cream together with an electric mixer ¾ cup sugar, ½ cup canola oil, 1 large egg, 1 large egg white and 1 teaspoon vanilla extract until smooth.
Beat in 1 (12-ounce) jar or 1 cup all-fruit seedless blackberry jam and ½ cup unsweetened applesauce.
Gradually add in the flour mixture and 1 cup low-fat buttermilk, alternating between the two.
Begin and end with the flour, beating on medium after each addition.
Pour batter into prepared pan.
Bake for 55-60 minutes or until a wooden toothpick inserted in the center comes out clean.
Transfer the pan to a cooling rack.
Let cool for 10 minutes.
Turn the cake onto the rack and let cool completely, about 1 hour.
Transfer to a cake plate. Makes 16 slices.

Icing: In small bowl stir together ½ cup Confectioners' sugar and 2 T. maple syrup.
Stir in 1-2 teaspoons maple syrup a few drops at a time until the icing is pourable but not too thin.
Drizzle over the cooled cake before slicing.
From the American Heart Association Light and Easy Recipes cookbook.

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Chicken Wraps
Select 4 small spinach, multi-grain or whole wheat flour tortillas.
Spread each with roasted red bell pepper hummus, using 3 T. for each tortilla.
Spread chopped or shredded cooked chicken breast evenly over the hummus.
Top the chicken with grated carrots, chopped cucumbers and finely chopped green onions.
Drizzle with Ranch or Caesar dressing.
Roll up tightly, cut in half and wrap in plastic wrap.
Makes 4 servings.

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Good-For-You Veggie Salad
In a large mixing bowl toss together salad ingredients: 2 cups halved cherry tomatoes, 1 medium chopped green bell pepper, 1 small chopped red onion, 1 cup rinsed and quartered artichoke hearts, ¼ cup halved ripe olives and ½ cup low-fat mozzarella cubes.

Whisk together the dressing: 2 T. rice wine vinegar, ½ T. canola oil, 1 teaspoon Italian seasoning, 1 teaspoon sugar, and freshly ground black pepper.
Pour dressing over salad; toss to coat.
Refrigerate until serving time.
Dish into an individual plastic container with a leak-proof lid before packing into the lunch box.
Makes 4 servings.

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Back-to-School Oat Bars
In a large saucepan melt 1 cup no trans fat margarine.
Stir in ½ cup packed brown sugar or ¼ cup brown sugar substitute for baking, and 1 teaspoon vanilla.
Mix well.
Stir in 3 cups uncooked old-fashioned oats.
Heat over low heat until blended.

Coat a 9-inch square pan with vegetable cooking spray.
Spoon half of the dough into the pan and press with the back of a large spoon to evenly cover the bottom of the pan.

In saucepan melt over low heat 1 cup semisweet chocolate chops.
Stir in ¾ cup peanut butter.
Pour over the oat mixture in the pan and spread evenly with spatula.
Spoon remaining oat batter evenly over the top and press down.
Cover with plastic wrap and refrigerate for at least 2 hours before servings.
Cut into squares before serving.
Makes 25 bars.

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Banana Muffins
Preheat oven to 375 degrees.
Coat 10 muffin cups with vegetable cooking spray.
Drain thoroughly the liquid from 2 (8-ounce) cans crushed pineapple, reserving the juice.
Pour the reserved pineapple juice into a 1 cup measure; add water to make 1 cup if necessary.
Place crushed pineapple in small bowl.
Stir in 1 teaspoon grated orange peel.

In large mixing bowl, whisk together 1 (14-ounce) package reduced-fat banana muffin mix and ¼ cup wheat germ. Add pineapple juice and stir just until moistened.
Spoon batter evenly into the muffin cups.
Spoon crushed pineapple evenly onto the top of the muffin batter.
Bake for 16 minutes or until light brown and a wooden toothpick inserted in the center comes out clean.
Cool in muffin pan for 5 minutes.
Remove muffins and cool on wire rack.
Makes 10 muffins.

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Cheesy Summertime Squash
In large nonstick skillet heat 2 teaspoons olive oil.
Add 4 cups zucchini or yellow squash slices (from 2 large squash) and 1 medium chopped red onion.
Cook for 2 minutes, stirring frequently.
Stir in 2 teaspoons minced garlic, ½ teaspoon oregano and ½ teaspoon black pepper.
Cook until tender, about 5 minutes.
Pour into serving bowl.
Top with shredded fresh basil leaves and 2 T. reduced-fat grated Parmesan cheese. Makes 4-6 servings.

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Meatball Subs
In large bowl stir together until well mixed: ½-pound extra-lean ground beef, 4 ounces reduced-fat Italian bulk sausage, ½ (10-ounce) package frozen, chopped, thawed spinach (squeeze dry to remove excess moisture), 6 finely-crushed multi-grain saltine crackers, 2 egg whites and 1 T. Italian seasoning mix.
Shape into 16 small meatballs.

Place meatballs on cookie sheet coated with vegetable cooking spray.
Bake in 350 degree oven for 10 minutes.
Turn meatballs and bake for additional 5 minutes.

While meatballs are cooking sauté 1 medium chopped onion in 2 teaspoons olive oil.
Add 2 cups bottled spaghetti sauce.
Bring to a boil; reduce heat and simmer.
Add cooked meatballs and simmer in the sauce for 10 minutes.

To serve: Cut 2 long loaves of whole wheat or multi-grain Italian bread in half lengthwise.
Lightly brush the top surfaces with olive oil.
Broil the bread to toast. Remove from broiler.
Place the meatballs on the bottom halves, spreading out evenly between the two loaves.
Spoon the sauce over the meatballs.
Sprinkle the tops lightly with reduced-fat shredded mozzarella cheese, using ¼ cup per loaf of bread.
Place the tops of the bread on the two loaves.
Cut each loaf into thirds or fourths for mini-meatball subs.
Makes 6-8 servings.

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Chicken with Fresh Blueberry Sauce
In a small bowl whisk together 2 T. fresh rosemary, 2 T. fresh chopped basil, 2 teaspoons black pepper and ¼ cup olive oil.
Pour into a shallow dish.
Add 4 boneless, skinless chicken breast.
Turn to coat.
Let the chicken marinate for 30 minutes.

Blueberry Sauce: In a saucepan gently heat 1 cup pomegranate juice.
Stir in ½ cup no-sugar-added blueberry preserves, 1 cup fresh blueberries, 1 teaspoon honey, ¼ cup prepared yellow mustard and 2 teaspoons mustard seeds.
Cover and heat until sauce thickens, about 15 minutes.

Heat grill.
Remove chicken breast from marinade and cook on hot grill until done, about 8 minutes per side.
Place chicken breast on serving platter, with the warm blueberry sauce on the side.
Makes 4 servings.

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Tossed Salad with Fresh Blueberries
In large salad bowl toss together 1 bag (4 cups) mixed greens, 1 medium red onion ( cut into slices) and 1 cup fresh blueberries.
Before serving, toss with dressing.
Makes 4 servings.

Dressing: In shaker bottle combine 1 T. no-sugar-added blueberry preserves, 3 T. rice vinegar and 2 T. canola oil.

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Fresh Blueberry and Peach Cobbler
Preheat oven to 350 degrees.

In mixing bowl whisk together 2/3 cup flour, ½ cup dry oats, 1 teaspoon ground cinnamon, ½ teaspoon ground nutmeg and ½ cup packed light-brown sugar or ¼ cup brown sugar substitute.
Add ¼ cup no-trans-fat tub margarine and mix in until crumbly.

In another bowl mix together 4 peaches that have been pitted and cut into wedges, 2 cups fresh blueberries, 1 T. cornstarch, 2 T. fresh lemon juice and ¼ cup sugar or sugar substitute.
Pour into a baking dish.
Cover the top evenly with the oats mixture Bake for 45 minutes or until golden brown.
Remove and cool slightly before serving.
Makes 8 servings.
* Can top each serving with low-fat whipped topping or 1 scoop light vanilla ice cream.

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Fresh Corn Salad
Fill a large pot with water and bring to a boil.
Remove the husks and silk from 4 ears of fresh corn.
Add corn to boiling water and cook for 8 minutes.
Remove and cool.

In serving bowl stir together ½ cup reduced-fat sour cream, 2 T. reduced fat mayonnaise or salad dressing, ¼ cup chopped fresh parsley, ½ teaspoon black pepper and 1 teaspoon chopped fresh dill.
Stir in ½ cup diced red pepper and 1 cup halved fresh grape tomatoes.

Slice the kernels off the cobs, to get 2 cups.
Add to the mayonnaise mixture.
Stir to combine ingredients.
Cover and refrigerate before serving.
Makes 4 servings.

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Berry Delicious Scones
Preheat oven to 375 degrees.
Coat a baking sheet with canola cooking spray. In large bowl, whisk together 2 cups self-rising flour and ½ cup sugar.
Stir in 1 cup diced fresh strawberries and 1 cup blueberries.
Make a well in the center.

In smaller bowl stir together ½ cup reduced-fat buttermilk, ½ teaspoon almond extract, and 1 T. corn oil.
Pour liquid mixture into the well of the dry ingredients.
Stir with a fork, just until combined.
Do not over mix.
The batter will be slightly lumpy.
Divide the dough in half.
Flour your hands and shape each half into a ball.
Place the two balls on the baking sheet, about 5 inches apart.
Flatten each into a 6-inch disk.
Using a pizza cutter, score each disk into 8 wedges, but don't cut all the way through.
Bake in preheated oven for 15-20 minutes or until edges are golden brown.
Let cool for 5 minutes on a cooking rack.
Separate the wedges with a knife.

While scones are cooling, in a small bowl whisk together 1/3 cup Confectioners' sugar, 2 teaspoons fat-free milk, and /18 teaspoon almond extract. Drizzle the glaze over the scones.
Makes 16 scones.

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Turkey Cutlets with Fresh Tomato Salsa Dressing
In bowl whisk together marinade ingredients for the turkey: 1 T. olive oil, 3 T. balsamic vinegar, 1 T. reduced sodium soy sauce, 2 teaspoons minced garlic, ½ teaspoon ground cumin, ¼ teaspoon paprika and freshly ground black pepper.
Add 4 turkey cutlets and turn to coat.
Cover with plastic wrap and refrigerate for 4 hours or overnight.
Turn the cutlets periodically.

Salsa Dressing Recipe: In small bowl stir together: ¼ cup olive oil, 1 T. balsamic vinegar, 2 T. red wine vinegar, 5 finely diced plum tomatoes, ½ cup peeled, seeded and diced cucumber, 3 thinly sliced green onions, 3 T. finely chopped cilantro, and freshly ground black pepper.
Refrigerate until serving time.

Heat grill to medium-high heat.
Remove turkey cutlets from the marinade.
Grill the cutlets, turning once, until browned and cooked through.
Cut into strips.
To serve, arrange spring greens on serving patter.
Top with slices of red onion and avocado, and turkey strips.
Top with salsa dressing.
Makes 4-6 servings.

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Fried Rice with Summertime Vegetables
Heat 1 T. peanut oil in skillet.
Add 1 lightly beaten egg or ¼ cup egg substitute. Stir fry for 2 minutes or until set.
Remove from skillet and set aside.
Add 1 T. peanut oil to same skillet and heat.
Add 3 thinly sliced green onions, 1 cup fresh peas (can use frozen), ½ cup thinly sliced fresh carrots, ¼ cup sliced almonds and 1 teaspoon minced garlic.
Stir fry for 3 minutes or until almonds are toasted.
Remove from the skillet.
Heat 1 T. peanut oil in the same skillet.
Add 3 cups cooked, chilled brown rice.
Stir fry for 3 minutes or until heated.
Return the egg and almond-veggie mixture to the skillet.
Add in 1 (8-ounce) can drained and sliced chestnuts, 1 (2-ounce) jar drained, sliced pimentos, 3 T. reduced-sodium soy sauce and ½ teaspoon sugar.
Cook until heated thoroughly, stirring occasionally.
Makes 6 servings.

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Eggplant-Orzo Salad
Slice off the ends of 1 medium eggplant.
Cut into bite-size pieces and place on cookie sheet.
Add 1 medium red onion, cut into pieces. Drizzle the vegetables with 1 T. olive oil and toss to coat.
Bake in hot 425-degree oven for 15 minutes or until just fork-tender.
Remove and place into serving bowl.

Add 1 cup cooked multi-grain orzo pasta, 1 T. olive oil, 1 T. balsamic vinegar, and freshly ground pepper to taste. Toss and cover with plastic wrap.
Chill before serving.
Makes 4-6 servings.

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Zucchini Spice Bundt Cake
Preheat oven to 325 degrees.
Coat bundt pan with vegetable nonstick cooking spray; set aside.

In large bowl combine 1 (18-ounce package) spice cake mix, 2 T. canola oil, ¾ egg substitutes and 1 cup water according to package directions.
Stir in 1 shredded medium zucchini, ¾ teaspoon vanilla extract and ¼ cup chopped walnuts.
Pour into bundt pan.
Bake for 40 minutes or until a toothpick inserted in the medium comes out nearly clean.
Cool for 10 minutes on wire rack.
Remove bundt cake from pan; invert the cake and cool on wire rack.
Cool completely before adding the topping.
Makes 16 servings.

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Topping: In small bowl whisk together ¼ cup Confectioners' sugar and 1-2 teaspoons fat-free milk. Drizzle over the cake, letting it run over the edges.

Yummy Oven-Fried Chicken
Preheat oven to 375 degrees.
Coat a cookie sheet with vegetable oil cooking spray.

Place ½ cup flour and ¼ teaspoon freshly ground black pepper on a shallow plate; stir them together with a fork. On another plate our ½ cup egg substitute or nonfat buttermilk and place 1 cup cornflake crumbs on a third plate. Dip 6 pieces of boneless skinless chicken breast in the flour first, coating both sides.
Next, dip each piece into the eggs or buttermilk, and finally roll in the cornflake crumbs.
Place the coated chicken breasts on the cookie sheet.
Bake for 20 minutes without turning, or until tender and the inner chicken meat is no longer pink.
Place on serving plate.
Makes 6 servings.

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Spinach Salad with Fresh Blackberries
In a large salad bowl gently toss together 1 package of fresh, washed baby spinach, 2 cups fresh blackberries, 2 cups halved cherry tomatoes (red and yellow), ¼ cup chopped walnuts or pecans, and 2 thinly sliced green onions.
Before serving, stir in the dressing.
Makes 6 servings.

Dressing: In separate bowl whisk together 1/3 cup canola oil, 3 T. white wine vinegar, 1 T. fresh lemon juice, 2 T. sugar or sugar substitute, and ¼ teaspoon paprika.

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4th of July Macaroni Salad
Bring a large pot of water to a boil. Add in 1 (16-ounce) package of elbow macaroni. Cook for 8 minutes; drain and put into large serving bowl. Add 2 stalks chopped celery, 1 medium chopped Vidalia onion, 1 chopped red bell pepper, ¼ cup sliced black olives, and 1 cup halved grape tomatoes. Toss with dressing. Makes 10 servings.

Dressing: In small bowl whisk together ¾ cup reduced-fat Miracle Whip or mayonnaise, ¼ cup nonfat buttermilk, 1 T. cider vinegar, 1 T. fresh lemon juice, and freshly ground black pepper to taste.

Berry Patriotic Pie
Bake a pre-made pastry shell according to package directions.
Set aside.

In saucepan stir together 1 T. no trans fat margarine and 1 cup semisweet chocolate pieces.
Heat over medium heat until melted.
Stir in 1 (8-ounce) reduced-fat cream cheese; continue to heat over low heat until smooth and creamy.
Remove from heat and stir in ¼ cup sifted Confectioners' sugar.
Spread into baked and cooled pastry shell.

In mixing bowl gently toss together ½ cup fresh raspberries, ½ cup fresh blueberries and ½ cup fresh strawberry slices.
Arrange the berries on the top of the pie. In microwave melt 2 T. fruit jelly of your choice.
Brush over the berries.
Cover with plastic wrap and refrigerate for at least 4 hours before serving.
Let stand at room temperature for 30 minutes before serving.
Each slice can be served with a dollop of whipped topping.
Makes 8 slices of pie.

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Peachy Bread - perfect for breakfast
Preheat oven to 350 degrees.
Coat a 9x5-inch loaf pan with vegetable cooking spray.

Defrost unsweetened peach slices.
Cut into small pieces to obtain 1 cup. In mixing bowl whisk together 1½ cups all-purpose flour, ¾ cup whole wheat flour, ¼ cup toasted wheat germ, ¾ cup sugar or sugar substitute and 1 teaspoon baking soda.

In another bowl stir together ½ cup fat-free or reduced-fat sour cream, ½ cup egg substitutes, 2 T. canola or light olive oil, and 1 teaspoon almond extract.
Make a well in the dry ingredients.
Pour the sour cream mixture into the middle.
Stir with a spoon until ingredients are mixed.
Do not overmix.
Gently fold in the diced peaches.

Pour batter into the loaf pan; smooth out the top.
Bake in preheated oven for about 1 hour, or until a wooden toothpick inserted in the center of the bread comes out clean.
Cool the pan on a rack for 15 minutes.
Remove bread from pan and cool before slicing.
Makes 16 slices.

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Creamy Carrot and Potato Soup
In large saucepan place 4½ cups low-sodium vegetable stock, 2 cups shredded carrots, 2 celery stalks cut into small pieces, 1 medium onion coarsely chopped, and 3 cups peeled and cubed baking potatoes (1 lb).
Bring to a boil; lower the heat and simmer uncovered for 40 minutes or until vegetables are tender.

Place half of the mixture into a food processor or blender; cover and process until smooth.
Repeat with the rest of the soup and return the blended soup to the saucepan.
To make a creamier soup, you can whisk in ½ cup half & half cream at this time.
Stir in ¼ cup minced fresh parsley, ½ teaspoon paprika, ¼ teaspoon black pepper and 1/8 teaspoon ground red pepper. Heat gently and serve warm.
Makes 6 servings.

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Berry Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch metal baking pan with cooking spray.

In large mixing bowl, empty the contents of 1 (18.25-ounce) yellow cake mix.
Using the package direction, substitute 1¼ cups water, ¾ cup egg substitute, 1 (5-ounce) jar baby food pears and 2 T. canola oil for the ingredients called for on the package.
Pour the batter into the pan.
Bake for 27 minutes or until a cake tester or wooden toothpick inserted in the center comes out clean.
Transfer to a cooling rack.
Let cake cool completely, at least 1 hour.

In large bowl gently stir together 1 quart of fresh, quartered strawberries and 1 pint fresh blueberries.
In small microwavable bowl, microwave ½ cup all-fruit apricot spread on 100% power (high) for 1 minute or until melted.
Stir in 1 T. grated and peeled gingerroot.
Spoon over the berries, gently stirring until blended.
Spoon berry mixture over the cooled cake, spreading it lightly to cover the surface.
Refrigerate until serving time.
Makes 20 servings.
Recipe Source: Light & Easy Recipes from the American Heart Association.

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Carrot Salad
In serving bowl stir together 4 cups shredded fresh carrots, ½ cup raisins and 1 (8-ounce) can drained pineapple tidbits.
Our dressing over the salad ingredients and gently toss together to coat.
Cover and refrigerate until serving time.
Makes 6-8 servings.

Dressing: In small bowl whisk together 1 cup nonfat or reduced-fat vanilla yogurt or sour cream, 1 T. powdered sugar and 1 teaspoon grated orange peel.

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Easy Pleasy Peach Pie
Preheat oven to 450 degrees.

Thaw 1 (1-lb.) bag of frozen unsweetened peaches.
Pour the peach juice into a saucepan.
Whisk in 2 teaspoons cornstarch until dissolved.
Add the peach slices and 1/3 cup golden raisins.
Bring to a boil and boil gently for 2 minutes.
Stir occasionally; mixture should thicken.
Remove from heat and stir in 3 T. sugar or sugar substitute, 1 teaspoon vanilla and ¼ teaspoon ground cinnamon.

Pour peach pie filling into either a pre-baked pastry shell or a reduced-fat graham cracker crust.
Sprinkle the top with 1 T. sugar.
Refrigerate until serving time.
Makes 8 slices.

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Salad with Balsamic Currant Vinaigrette Dressing
In a jar shake together 3 T. currants and 1/3 cup balsamic vinegar.
Let stand for 30 minutes.
Add 2 teaspoons minced garlic, 2 T. water, 2 teaspoons Dijon mustard, 2 teaspoons olive oil, 1 teaspoon sugar and ¼ teaspoon freshly ground black pepper.
Shake together thoroughly.
Refrigerate until time to serve over a salad of mixed greens.
Makes ¾ cup.

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Love 'Em Biscuits
Preheat oven to 425 degrees.
In mixing bowl whisk together 2 cups all-purpose flour and 1 T. baking powder.
Add 2/3 cup nonfat buttermilk and 1/3 cup canola oil.
Stir with a fork to mix ingredients.
Turn out the dough onto a sheet of waxed paper.
Knead dough between the waxed paper 12 times.
Pat the dough out to about ½-inch in thickness.
Using a biscuit cutter, cut dough into rounds and place onto an ungreased baking sheet, with sides touching. Bake for 12-15 minutes or until golden brown.
Remove from oven. Makes 12 biscuits.

Options:
Cheese Biscuits: Split biscuits in half. Spread each half with tub margarine. Add 1 slice of reduced-fat cheddar cheese, replacing the top.
Herb Biscuits: Add 2 T. chopped fresh herbs to the flour, before adding liquid ingredients. Good options are basil or lemon thyme.
Cinnamon Breakfast Biscuits: Whisk in 2 T. sugar and 1 teaspoon apple pie spice with the flour and baking powder.

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Best Turkey Burgers on the Grill
In mixing bowl stir together ¼ cup egg substitute, 1/3 cup dry bread crumbs, 1 small finely chopped green pepper, 3 finely chopped green onions and 1/8 teaspoon black pepper.
Add 1 lb. ground raw turkey and combine all ingredients.
Shape into 4 large turkey burgers.

Grill burgers over medium-high grill for 6 minutes per side.
Top with sundried tomato spread, and slices of red onion, red tomatoes and lettuce leaves.
Serve on multi-grain hamburger buns.
Makes 4 burgers.

Sun-dried spread: In bowl stir together 15 sun-dried tomatoes and ¾ cup boiling water.
Let stand for 30 minutes.
Drain water, reserving 1 T. of the liquid.
In food processor place tomatoes, tomato liquid, 2 teaspoons minced garlic, ¼ cup reduced-fat Parmesan cheese, ¼ cup chopped fresh parsley, 3 T. chopped fresh basil, 3 T. toasted slivered almonds and 2 teaspoons vegetable oil.
Pulse until minced. This will be chunky.
Refrigerate until ready to use. Makes 1 cup.

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Yummy Berry Cheesecake
Preheat oven to 375 degrees.
Crush 5 graham cracker squares; stir in ½ teaspoon ground cinnamon.
Press into the bottom of a greased 9-inch springform pan.
Set aside.

In large mixing bowl beat filling ingredients with an electric mixer until smooth and combined: 3 (8-ounce) packages nonfat or reduced-fat cream cheese, 1 cup sugar or ½ cup sugar-substitute-for-baking, 2 T. all-purpose flour,1 teaspoon vanilla extract, and ½ teaspoon finely shredded lemon peel.
Add ½ cup egg substitutes, beating on low speed just until combined. Do not overmix.
Stir in ¼ cup skim or 1% milk.

Pour into graham cracker curst.
Place the springform pan in a shallow baking pan.
Bake in preheated oven for 40 minutes or until the center appears nearly set when shaken gently.
Cool springform pan on a wire rack for 15 minutes.
Loosen crust from the sides of the pan with a think knife.
Remove sides of the pan and cool for 1 hour.
Cover and chill for 4 more hours or up to 24 hours.
Microwave seedless raspberry jam.
Before serving, drizzle each slice with the soft jam, and sprinkle the top with fresh raspberries and blueberries. Makes 16 servings.

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Rosemary-Roasted Vegetables
In mixing bowl whisk together 1 T. crushed dried rosemary or 2 T. fresh rosemary, 2 T. water, 2 T. olive oil, 2 teaspoons minced garlic and freshly ground black pepper.
In large bowl place 1 lb. small new potatoes cut into 1-inch chunks.
Pour 1/3 of the dressing over potatoes; spread potatoes onto baking sheet and bake in hot 450 degree oven for 8 minutes.
While potatoes are roasting cut 2 large red bell peppers into chunks and place in bowl.
Cut 1 medium eggplant into chunks and add to peppers.
Toss with remaining dressing and add to the potatoes.
Continue to roast for 20-25 minutes or until vegetables are tender.
Serve immediately.
Makes 4-6 servings.

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Fruity Muffins
In large mixing bowl stir together 2 cups all-purpose flour, 2 teaspoons baking powder, ¼ teaspoon baking soda, ½ cup sugar and 2 teaspoons grated lemon rind.
In small bowl lightly whisk together 1 egg or ¼ cup egg substitute, ¾ cup nonfat buttermilk and 4 T. canola oil.
Add liquid ingredients to dry ingredients and stir together just until ingredients are moistened.
Do not overmix or muffins will be tough.

Coat 12 muffin cups with vegetable cooking spray.
Fill two-thirds full with batter.
Sprinkle the top with streusel topping.
Bake in preheated 400 degree oven for 15 minutes or until golden brown.
Remove from pans.
Makes 12-15 muffins.

Streusel Topping: In food processor pulse together 2½ T. uncooked dry oats, 1½ T. brown sugar, 1 T. all-purpose flour, and ¼ teaspoon allspice.
Add 1 T. soft no-trans-fat margarine and pulse until coarsely mixed.
Pour into mixing bowl and stir in 2 T dried blueberries or other dried fruit, 1 T. chopped almonds and 2 teaspoons grated lemon rind.

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Grilled Chicken with Avocado Salad
Preheat grill.
In mixing bowl whisk together dressing ingredients: 2/3 cup reduced-fat sour cream, 1/3 cup fresh lime juice, 1 T. water, 1 teaspoon minced garlic, ½ teaspoon ground cumin, 1/8 teaspoon ground cayenne and 1/8 teaspoon freshly ground black pepper.

Pour ¼ cup of dressing into small bowl.
Add 1½ lb. boneless, skinless chicken tenders and toss to coat.
Cook tenders on hot grill for 3 minutes; turn and cook additional 2 minutes or until cooked through.
Transfer to a platter.

On 4 individual serving plates, place mixed green salad.
Top the salad with fresh tomato slices, red onion slices, and fresh avocado slices.
Top with chicken tenders.
Drizzle each salad with the dressing.
Serve immediately.
Makes 4 servings.

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Make-Ahead Picnic 3-Bean Salad
Cook 2 cups frozen soybeans (edaname) according to package directions.
Drain and rinse with cool water to stop the cooking process.
Place in large serving bowl.
Add 1 (15-ounce) can rinsed garbanzo beans, 1 (15-ounce) can rinsed kidney beans, 1 small thinly sliced red onion and ½ chopped fresh cilantro or parsley.

In small bowl whisk together the dressing ingredients: ¼ cup olive oil, 1 teaspoon finely shredded lime peel, ¼ cup lime juice and 1/8 teaspoon ground white pepper.
Pour over bean salad and toss to coat well.
Cover and refrigerate overnight before serving.
Makes 8-10 servings.
*Note: can also add frozen corn or green peas (do not cook), rinsed canned green beans or black beans

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Picnic-Perfect Gingerbread
Preheat oven to 350 degrees.
Coat an 8-inch square baking pan with cooking spray.
Place a wire rack over waxed paper for easy clean-up.

In small bowl whisk together 1 1/3 cups all-purpose flour, 1½ teaspoons pumpkin pie spice and ¾ teaspoon baking soda. In another small bowl stir together ½ cup natural applesauce, ¼ cup light molasses and 1 large egg or ¼ cup egg substitutes.

In mixing bowl cream together ¼ cup no-trans-fat margarine and ½ cup packed dark brown sugar or ¼ cup brown sugar substitute-for-baking. Lower the speed and add in the applesauce mixture. Stir in flour mixture with spoon just until combined. Do not overmix or the cake will be tough. Stir in 2 teaspoons grated peeled fresh ginger. Pour batter into cake pan. Bake in preheated oven for 45 minutes or until a wooden toothpick inserted in the center of the cake comes out clean. Cool on wire rack for 10 minutes. Remove cake from pan and set on the wire rack.

Chop crystallized ginger into small pieces to get 3 tablespoons. Sprinkle ginger evenly over the top of the gingerbread. In small bowl, blend ¾ cup sifted confectioners' sugar with 1½ T. water to make a glaze. Drizzle glaze over the gingerbread, letting it drizzle down the sides. Cool completely before serving. Makes 9-12 servings.

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Lemony Barley
In a saucepan, heat 1 T. olive oil over moderate hear.
Add 1 cup finely chopped onions and 3 stalks finely chopped celery.
Sauté until softened and lightly browned, about 7 minutes.
Stir in 1 cup rinsed barley.
Pour in 2½ cups low-sodium canned chicken or vegetable broth, as well as ½ teaspoon dried oregano, 1/8 teaspoon pepper and 1 teaspoon finely grated lemon zest.
Bring mixture to a boil; lower the heat to simmering.
Cover the pan and cook until almost all liquid is absorbed and barley is cooked through, about 40 minutes.

While barley is cooking, toast 2 T. sunflower seeds in a dry nonstick skillet over medium high heat.
Stir frequently until seeds are golden brown.
Remove from heat.

Stir 1/3 cup golden raisins and 1 T. freshly squeezed lemon juice into the barley.
Cover the pan, remove from heat, and let stand for 5 minutes.
Gently stir in toasted sunflower seeds and 3 T. chopped fresh parsley.
Makes 8 servings

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Mini Pizza Bites
Using freshly made pizza dough (for one pizza), break off small chunks of the dough, and press into small individual pizza rounds to make 12-15 mini pizzas.
Place rounds on baking sheets lined with parchment paper.
Lightly brush the tops with olive oil.
Sprinkle with Mrs. Dash sodium-free Italian seasoning blend.

Top each round with thin slices of Roma tomatoes and fresh basil leaves.
Sprinkle the tops with reduced-fat Parmesan cheese and shredded reduced-fat Italian cheese blend.
Bake in pre-heated 425-degree oven for 10-12 minutes or crust is golden brown.
Cool slightly and remove to serving platters.
Makes 12-15 individual pizzas.

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Banana Cream Pie
Preheat oven to 350 degrees.
Coat a 9-inch pie plate with vegetable cooking spray.
In a food processor pulse 48 reduced-fat vanilla wafers, 2 T. honey and 2 T. water until there are fine crumbs. Press crumb mixture into pie plate and up the sides.
Bake in oven for 10 minutes or until set; cool on wire rack.

In mixing bowl whisk together the contents of 1 (4-serving) sugar-free instant vanilla pudding mix, 1 teaspoon vanilla and 2 cups fat-free milk.
Set aside.

Slice 6 large bananas into even slices and toss with ¼ cup orange juice to prevent browning.
Line the crust with one-third of the banana slices.
Top with one-half of pudding mixture.
Add another one-third of banana slices, and then the remaining pudding.
Top the pie with remaining banana slices arranged in a spiral design.
Brush the banana tops with 3 T. melted apricot preserves.
Cover and chill in refrigerator for at least 4 hours or more.
Makes 8 slices.

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Baked Salmon with Spinach
In large skillet heat 1 teaspoon olive oil, swirling to coat the bottom of the pan.
Add 2 ounces fresh spinach leaves and 1 teaspoon grated lemon zest and cook for 1 minutes or until the spinach has wilted.
Stir constantly.
Transfer to a medium bowl.
Add ¼ cup chopped roasted red bell peppers (rinse and drain, if bottled), ¼ cup coarsely chopped fresh basil leaves and 2 T. chopped walnuts and toss with spinach.

Preheat oven to 400 degrees.
Line a baking sheet with aluminum foil.
Coat the foil with cooking spray.
Cut a slit lengthwise into 4 (4-ounce) salmon fillets to make a pocket for stuffing.
Do not cut through to the other side.
Stuff each pocket with the spinach-vegetable mixture.
Transfer to the baking sheet.
Using a pastry brush, coat the tops of each fillet with Dijon mustard (you will need 2 T.).
In small bowl stir together 2 T. plain dry bread crumbs, ½ teaspoon crumbled dried oregano, ½ teaspoon garlic powder and 1/8 teaspoon black pepper.
Sprinkle the topping over the fish fillets.
Spray the tops with cooking spray.
Bake for 12 minutes or until the fillets flake easily with a fork and filling has heated through.
Makes 4 servings.
Recipe Source: American Heart Association Light & Easy Recipes.

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Broiled Corn Salad
Preheat broiler.
Cut 4 dry-packed sun-dried tomato halves into small pieces.
Place in medium bowl and pour in ½ cup boiling water.
Let stand for 10 minutes or until softened.
Drain, discarding the liquid.
Return tomatoes to the bowl.

Meanwhile, line a broiler pan with aluminum foil.
Lightly spray the foil with cooking spray.
Spread 2 cups fresh, frozen or no-salt-added canned whole-kernel corn (drained) on the foil in a single layer. Sprinkle the corn with ½ teaspoon chili powder.
Broil 4 inches from the heat without stirring for 2 minutes, or until the edges of the corn kernels are golden brown. Watch carefully to be sure the corn does not burn.
Transfer the pan to a cooling rack and let stand for 5 minutes.

Add the corn and 2 thinly sliced green onions to the tomatoes.
Stir in ½ teaspoon grated lime zest, 2 T. fresh lime juice, 2 T. snipped fresh cilantro, 2 teaspoons extra-virgin olive oil, ¼ teaspoon ground cumin and ¼ teaspoon salt.
Stir ingredients together to thoroughly mix.
Serve on red-leaf lettuce leaves.
Makes 4 servings.
Recipe Source: American Heart Association Light & Easy Recipes.

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Gingery Carrot Cake
Preheat oven to 350 degrees.
Lightly coat a 10-cup Bundt pan with cooking spray. In large bowl stir together 2 cups all-purpose flour, 1¼ cups sugar, 2 teaspoons baking powder, 1 teaspoon ground cinnamon, ½ teaspoon baking soda and 1/8 teaspoon salt.

In medium bowl whisk together ½ cup nonfat buttermilk, 1/3 cup canola or corn oil, 1 T. grated, peeled gingerroot, 1 teaspoon vanilla, and 1 egg yolk (save the egg white).

In large mixing bowl, with an electric mixer on high, beat 2 egg whites for 2 minutes or until stiff peaks form (the peaks don't fall when the beaters are lifted).

Stir the buttermilk mixture into the flour mixture.
Stir in 1½ cups shredded carrots.
Using a rubber spatula, fold in the egg whites, about one-third at a time.
Pour the batter into the Bundt pan, lightly smoothing the top with the scraper.
Bake for 35-40 minutes or until a wooden toothpick inserted in the center come out clean.
Transfer to a cooling rack and let cool completely, about 1 hour.
Turn the cake out onto a cake plate before slicing.
Makes 12 servings. Recipe Source: American Heart Association Light & Easy Recipes.

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Easy Garlic-Roasted Pepper Dip
In a food processor blend until slightly smooth the following ingredients: 1 cup nonfat cottage cheese, ¼ cup nonfat sour cream or plain yogurt, ½ cup fat-free cream cheese, 1 T. minced garlic (more can be added to taste), 1/3 cup drained roasted red peppers, ¼ teaspoon black pepper and ½ teaspoon hot sauce. Spoon into serving bowl and chill for 1-2 hours before serving. Serve with fresh raw vegetables or chunks of whole wheat pita bread. Makes 2½ cups dip.

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Cheese-Broccoli Stuffed Potatoes
Scrub 4 large baking potatoes. Prick with a fork and bake for 1 hour or until done. These can easily be microwaved instead to save time. Cool slightly.

Chop fresh broccoli florets to get 2 cups. Steam over boiling water for 3 minutes. Drain and set aside.

Cut the 4 potatoes in half lengthwise. Scoop out the potato pulp, but leave a ¼ -inch section of potato along the edge of the shell. In a medium mixing bowl place potato pulp, ½ cup fat-free sour cream, and 1 T. reduced-fat tub margarine. Mash the ingredients until they are smooth. Add steamed broccoli pieces, 1/3 cup shredded reduced-fat cheddar cheese, 3 T. chopped fresh parsley, 2 teaspoons Italian seasoning and ¼ teaspoon pepper. Stir ingredients together well and then fill the potato halves with the broccoli-cheese mixture. Place on an ungreased baking sheet. Bake in the 400-degree oven for 15-20 minutes. Remove and sprinkle the tops with shredded cheddar cheese and paprika. Return to oven and bake until the cheese melts. Makes 8 side dish servings or 4 main dish servings.

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Fruit Smoothies
In a blender or food processor combine until smooth: 1 cup fat-free milk, 1 cup plain nonfat yogurt, the grated zest and juice of 1 large orange, 1 cup frozen strawberries and 1 cup frozen raspberries. 1 T. sugar or sugar substitute can be added to taste, if desired. Makes 4 servings. Note: calcium-fortified orange juice can replace the milk.

Indian Spinach Salad
Heat a nonstick skillet over medium heat and gently brown 2 T. shredded dried coconut.
Set aside.

In large serving bowl toss together 1 package pre-washed baby spinach. 1 cup red bell pepper strips, 1 medium red onion cut into strips, 1 small can drained and rinsed chickpeas, and 1 (8-ounce) can drained pineapple tidbits.
Whisk ¼ teaspoon curry powder into ½ cup ginger-flavored bottled vinaigrette dressing.
Pour dressing over salad and toss.
Add 2 T. toasted coconut and 2 T. cashew halves.
Toss well before serving.
Makes 4-6 servings.

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Broiled Cod w/ Green Beans
Preheat broiler. Rinse four (4-ounce) fresh cod fillets and pat dry.
Place on broiler rack.
Sprinkle with freshly ground black pepper.
Stir 2 T. sesame seeds into 2 T. olive oil.
Brush the cod with half of oil mixture.
Broil for 4 minutes.
Turn once and brush other side with remaining oil-seed mixture.
Broil another 4 minutes, until fish flakes easily.
Remove from oven; place fish on serving platter and cover with oil until serving time.

In skillet, heat 1 T. olive oil over medium-high heat.
Add 1 (12-ounce) package of trimmed, fresh green beans and fresh orange slices from 1 orange.
Cover and cook beans for 2 minutes.
Add 1 teaspoon minced garlic and cook an additional 5 minutes or until beans are just tender.
Serve with broiled cod.
Makes 4 servings.

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Blueberry Shortcake
Heat oven to 400 degrees.
In large bowl whisk together 2 cups all-purpose flour, 2 T. granulated sugar, 2 teaspoons grated lemon peel, ¼ teaspoon nutmeg and 1 T. baking powder.
In another bowl stir together 2/3 cup nonfat buttermilk and 1/3 cup canola oil.
Add liquid ingredients all at once to flour mixture and stir together until a soft ball forms.
Pour onto waxed paper and knead the dough 10-12 times between the waxed paper.
Pat out with hand to desired thickness and cut into rounds to make 12-16 shortcakes.
Place on baking sheet lined with parchment paper and bake for 12 minutes or golden brown.

To serve: Split each shortcake in half horizontally.
Mound the bottom half with 1/3 cup frozen or fresh wild blueberries and a dollop of reduced-fat whipped topping. Place the other half on top.
Makes 12-16 shortcake desserts.

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Lemony Kale
Rinse 2 lb. fresh kale and trim off tough stems.
Thinly slice the leaves.
In large nonstick skillet heat 1 T. olive oil.
Add kale and toss to coat.
Stir in 2 teaspoons minced garlic.
Stir in ¾ cup low-sodium chicken broth.
Cover the pan and simmer for 15 minutes.
Stir occasionally to mix ingredients.
Just before serving stir in ½ teaspoon fresh ground black pepper and 2 T. fresh lemon juice.
Makes 10-12 generous servings.

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Easy Mexican Casserole
Coat a nonstick skillet with vegetable cooking spray and heat over medium-high heat.
Crumble in 1 lb. ground turkey breast.
Cook until no longer pink.
Add 1 medium chopped green pepper, 1 medium chopped red pepper, 2 (14½ -ounce) cans no-salt-added stewed tomatoes and 1 teaspoon ground cumin.
Bring to a boil; reduce heat and simmer uncovered for 15 minutes.

Remove from heat.
Pour into serving dish.
Sprinkle the top with ½ cup reduced-fat shredded Mexican cheese and 2 cups crumbled baked tortilla chips. Makes 6 servings.

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Pineapple Pudding
In mixing bowl whisk together 1 small package sugar-free vanilla pudding mix, 1 cup skim milk and the reserve pineapple juice from 1 (8-ounce) can of drained crushed pineapple (packed in its own juice).
Set aside ½ cup topping from 1 (8-ounce) container fat-free whipped topping.
Stir the remaining whipped topping into the pudding and mix until combined.

In small bowl whisk together 2 ounces reduced-fat tub-style cream cheese and ½ cup whipped topping.
Fold this into the pudding mixture.

In ziploc bag use a rolling pin to crush 16 small gingersnaps.
In an 8x8-inch glass casserole dish, sprinkle the bottom with one-third of the crushed gingersnaps.
Top with half of the pudding mixture.
Sprinkle with one-third of the gingersnaps, and then top with the remaining half of the pudding mixture.
Top with remaining gingersnaps.
Spread with crushed pineapple evenly over the top.
Cover with plastic wrap and refrigerate at least 2 hours before serving.
Makes 8-10 servings.

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Multi-Colored Potato Salad
Scrub and quarter 1 lb. each of small Yukon gold, purple and red potatoes.
Potato chunks should be about the same size.
Place potatoes in steamer over 1-inch boiling water and steam 15 minutes or until fork-tender.
Drain in colander and place in a serving bow.l
Add 5 thinly sliced green onions.

In small bowl whisk together the dressing ingredients: 3 T. olive oil, 2 T. tarragon vinegar, 4 T. creamy Dijon mustard, 1 T. chopped fresh tarragon and ½ teaspoon freshly ground pepper.
Pour over potatoes and onions; gently toss to coat.
Serve warm or chilled.
Makes 10 servings.
*Potatoes are an excellent source of potassium, vitamin C and fiber.

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Springtime Carrots
Peel 4 lb. fresh carrots and cut into 3-inch lengths.
Melt 2 T. no-trans-fat margarine in large nonstick skillet and add carrots; toss to coat and cover.
Cook for 12 minutes; stir occasionally.
Stir in 3 T. honey; increase heat and cook until carrots are tender and glazed, about 3 minutes.
Add 2 T. snipped chives, 2 T. chopped crystallized ginger and ½ teaspoon freshly ground pepper.
Serve warm.
Makes 10 servings.
*Carrots are an excellent source of potassium, beta-carotene and fiber.

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Fresh Springtime Lemony Cupcakes
Line 15 muffin cups with paper cupcake liners.
In small bowl whisk together 1¾ cups cake flour, 1½ teaspoons baking powder and ¼ teaspoon salt.
Set aside.

Preheat oven to 350 degrees.
In large bowl beat ½ cup no-trans-fat margarine.
Add 1 cup granulated sugar, 1½ teaspoons lemon extract and ½ teaspoon vanilla.
Beat at medium-high speed for 2 minutes.
Add 1 egg or ¼ cup egg substitute and beat; add another egg or ¼ egg substituted and beat well.
Alternately add the flour mixture and 2/3 cup skim milk to the mixture; beat on low speed until combined.
Stir in 3 T. fresh lemon juice and 2 teaspoon finely shredded lemon peel.
Do not overmix or cupcakes will be tough.

Spoon batter into cupcake cups, filling to three-fourths full.
Bake in over for 25 minutes or until a wooden pick inserted in the center comes out clean.
Cool on rack for 5 minutes; remove cupcakes from pan and cool before glazing.
Makes 15 small cupcakes.

Lemon Glaze: In small mixing bowl whisk together 1 cup sifted powdered sugar and 5 teaspoons fresh lemon juice.
Add additional juice as needed.
Stir in 1 teaspoon finely shredded lemon peel.
Spoon glaze over cooled cupcakes.

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Spinach Breakfast Casserole
Preheat oven to 400 degrees.
In small saucepan, heat 2 teaspoons olive oil.
Add ½ cup finely chopped onion and 2 teaspoons minced garlic.
Sauté gently until onions are tender.
Thaw 1 (10-ounce) package of frozen chopped spinach; squeeze dry to remove excess moisture.

In mixing bowl whisk together 8 eggs or 2 cups egg substitutes.
Add in onion-garlic mixture, thawed spinach, 1½ cups reduced-fat shredded mozzarella cheese, ¼ cup reduced-fat blue cheese, 2 diced plum tomatoes and 2 T. chopped walnuts.
Stir all ingredients together.

Coat a 1-quart shallow baking dish with cooking spray.
Pour egg-vegetable mixture into casserole dish.
Bake uncovered in hot oven for 30 minutes or until a knife inserted in the center comes out clean.
Serve in wedges.
Garnish with fresh tomato slices and fresh parsley.
Makes 6 wedges.

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Asparagus with Vinaigrette Dressing
Wash and trim 2 lb. baby asparagus, and cut into 2-inch pieces.
Place in steamer basket and steam over boiling water in saucepan for 6 minutes.
Remove steamer and rinse asparagus with cold water to stop the cooking process.
Place in large serving bowl.
Add 3 sliced green onions, 1 small diced green pepper, 2 T. sweet pickle relish and 1 teaspoon minced garlic. Toss together.

Dressing: In small bowl, whisk ¼ cup olive oil, 3 T. fresh lemon juice, 1 T. diced onion, 2 T. minced fresh parsley and ¼ teaspoon freshly ground black pepper.
Pour over asparagus and toss to coat.
Refrigerate until serving time.
Makes 8 servings.

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Key Lime Pie
In large mixing bowl beat together 2 (8-ounce) packages of reduced-fat cream cheese, 1 (8-ounce) package fat-free cream cheese, 1 (8-ounce) container plain nonfat yogurt, 2/3 cup powdered sugar, ¼ cup lime juice, 3 T. sugar substitute, 2 teaspoons grated lime peel and 1½ teaspoons vanilla. Beat at high speed with electric mixer until smooth.

Follow baking directions on the package of 1 pre-made reduced-fat graham cracker crust.
Pour the pie ingredients into the cooled shell.
Cover with plastic wrap; freeze for 2 hours or refrigerate overnight.

Topping: Top each of the 8 slices of pie with fresh slices of peeled kiwi.

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Corn and Black Bean Salad
Combine all ingredients in serving bowl and toss to mix: 1 (15-ounce) can drained fiesta corn, 1 (15-ounce) can drained and rinsed black beans, 1 (14.5-ounce) can drained diced tomatoes with jalapenos, 4 sliced green onions, 2 tablespoons olive oil and ½ teaspoon ground cumin.
Garnish with freshly chopped cilantro.
Makes 6 servings.

Drain 1 (6-ounce) can of water packed tuna.
Place in mixing bowl and flake the tuna. Stir in 1 chopped stalk of celery, 2 tablespoons finely diced red onion, ½ teaspoon grated lemon peel, 1 tablespoon fresh lemon juice, 1 teaspoon freshly chopped dill, and freshly ground black pepper to taste.
Stir in ¼ cup sliced almonds and 2 tablespoons reduced-fat feta cheese.
Spoon onto tomato halves.
Makes 4 servings.

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Cranberry Rice Pudding
In saucepan stir together ¾ cup quick-cooking brown rice, 1½ cups water and ½ cup dried cranberries or cherries. Bring to a boil, then reduce the heat.
Cover and simmer for 12 minutes or until the water is absorbed and rice is tender.

In medium bowl whisk together 1 (1-ounce) package sugar-free vanilla pudding mix, 1¾ cups fat-free milk and ½ teaspoon ground cinnamon.
Whisk for 2 minutes or until thickened; set aside.

In small bowl stir together 1 cup fresh or frozen blueberries, 1 T. sugar substitute and ¼ teaspoon vanilla.
Toss to coat.

Add cooked rice to pudding mixture and stir to combine.
Serve rice pudding hot, at room temperature or chilled.
Top with blueberries.
Makes 8 servings.

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Lemon Tuna Salad
Drain 1 (6-ounce) can of water packed tuna.
Place in mixing bowl and flake the tuna.
Stir in 1 chopped stalk of celery, 2 tablespoons finely diced red onion, ½ teaspoon grated lemon peel, 1 tablespoon fresh lemon juice, 1 teaspoon freshly chopped dill, and freshly ground black pepper to taste.
Stir in ¼ cup sliced almonds and 2 tablespoons reduced-fat feta cheese.
Spoon onto tomato halves.
Makes 4 servings.

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Broccoli and Orzo Soup
In a large saucepan, heat 1 teaspoon olive oil over medium heat, swirling to coat the bottom.
Cook ¼ cup chopped red onion and 1 medium minced clove of garlic for 2-3 minutes, or until the onion is crisp-tender, stirring occasionally.
Stir in 4 cups fat-free, low-sodium chicken broth and 1 (2-ounce) jar drained and rinsed diced pimentos.
Increase heat to medium high and bring to a simmer.
Stir in ¼ cup dried orzo and 1 tablespoon imitation bacon bits.
Reduce the heat and simmer, partially covered, for 3 minutes or until the orzo is almost tender.
Stir in 1 cup chopped fresh broccoli florets, 1 teaspoon crumbled dried basil, 1 teaspoon grated lemon zest and ¼ teaspoon black pepper.
Simmer for 5 minutes or until the broccoli and orzo are tender.
Ladle into 4 bowls.
Sprinkle with reduced-fat Parmesan cheese. Makes 4 servings.
Recipe Source: Light & Easy Recipes, American Heart Association, February 2008.

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Rosemary Chicken with Mediterranean Brown Rice
Prepare 1 packet boil-in-bag brown rice according to package directions. Meanwhile, sprinkle ½ (0.7-ounce) packet Italian salad dressing mix and ¼ teaspoon crushed dried rosemary over both sides of 4 boneless, skinless chicken breasts. Using your fingertips, gently press the mixture so it adheres to the chicken. In large nonstick skillet, heat 2 T. olive oil over medium-high heat, swirling to coat the bottom. Add chicken breasts and immediately reduce heat to medium. Cook for 4 minutes on each side or until no longer pink in the center. Transfer to a plate.

Increase heat to medium high. In same skillet, stir together the ½ cup dry white wine, ½ teaspoon grated lemon zest and 2 T. fresh lemon juice. Cook for 2 minutes or until reduced to about ¼ cup. Remove skillet from the heat. Stir in 2 medium, finely chopped green onions and 1 teaspoon chopped fresh oregano leaves into the cooked rice. Spoon the rice onto a platter. Arrange the chicken breasts over the rice. Spoon the sauce over the chicken. Squeeze fresh lemon juice over the chicken and rice. Makes 4 servings.
Recipe Source: Light & Easy Recipes, American Heart Association, February 2008.

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Mexican Hot Chocolate Cupcakes
Preheat oven to 350 degrees.
Lightly spray 1 (12-cup) and 1 (6-cup) muffin pan with cooking spray.
Set aside. In medium bowl, whisk together 1½ cups all-purpose flour, 1 cup sugar, ¼ cup unsweetened cocoa powder, 1 teaspoon baking soda, 1 teaspoon ground cinnamon and ¼ teaspoon ground nutmeg.

In separate medium bowl, whisk together ¾ cup fat-free milk, ½ cup fat-free sour cream, ¼ cup unsweetened applesauce, ¼ cup egg substitute, 1 T. canola or corn oil, 1 teaspoon cider vinegar, 1 teaspoon vanilla extract and ½ teaspoon almond extract.
Pour into flour mixture, whisking until just combined; the batter may be somewhat lumpy.
Do not overmix or cupcakes will be tough.
Spoon batter into muffin cups.
Bake for 14 minutes or until a wooden toothpick inserted in the center of a cupcake comes out clean.
Invert the pans onto cooling racks.
Remove pans, leaving cupcakes to cool on the racks for at least 15 minutes.

To serve, heat up 1 cup dark chocolate syrup in saucepan over low heat for 2 minutes.
Place a cupcake upside down on a small plate.
Spoon 1 T. marshmallow creme over the cupcake.
Drizzle with 1 T. chocolate syrup.
Repeat with as many remaining cupcakes that you are serving.
Store unused cupcakes in an airtight container for up to 4 days.
Makes 18 cupcakes.
Recipe Source: Light & Easy Recipes, American Heart Association, February 2008.

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Banana Pancakes
In a large mixing bowl stir together 1¼ cups fat-free buttermilk and ½ cup dry oats to soften the oats.
Stir in 2 mashed bananas (1 cup), 2 large slightly-beaten eggs or ½ cup egg substitutes and 1 teaspoon vanilla extract.
Stir in 1½ cups pancake mix (not the complete type) and combine gently; there will still be lumps.

Heat a nonstick skillet over medium-high heat and coat with vegetable cooking spray.
Pour ¼ cup batter onto the skillet for each pancake.
Cook to brown the bottom and until bubbles show on the surface.
Flip pancakes to cook the other side.
Serve hot with fresh sliced bananas and maple syrup, sugar-free syrup or all-fruit spread.
Makes 9 pancakes.

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Barley Soup
Heat a large soup pot over medium-high heat and add 1 teaspoon olive oil.
Add ½ lb. lean top round steak, cut into small bite-size pieces.
Brown all sides of the beef, turning as needed. (Note: the beef can be omitted to make this a vegetarian soup). Add in lots of vegetables to sauté with the beef: 1 medium diced onion, 3 finely sliced carrots, 2 stalks diced celery and 1 medium diced green pepper.
Cook for about 5 minutes.

Add 3 (14.5 cans) fat-free, reduced-sodium beef or vegetable broth, ½ cup uncooked barley, ¼ cup chopped fresh parsley or 1 T. dried parsley, 1 teaspoon minced garlic, 1 bay leaf and freshly ground pepper to taste.
Bring to a boil, then reduce heat to simmer; cover and cook for 1 hour.
Makes 6 servings.

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Soft Oatmeal Cookies
Preheat oven to 425 degrees.
In large mixing bowl cream together ½ cup no-trans-fat tub margarine and 1 cup packed brown sugar or ½ cup brown sugar substitute-for-baking.
Beat in 2 eggs or ½ cup egg substitutes and ½ teaspoon vanilla extract.
Stir in 1/3 cup chopped walnuts and 1 small, peeled and diced apple.

In another bowl stir together ½ cup quick dry oatmeal, ½ teaspoon baking soda, ½ teaspoon baking powder, ½ teaspoon apple pie spice and 1¾ cups all-purpose flour.
Beat this into the margarine-sugar mixture.
Coat cookie sheets with vegetable cooking spray.
Drop batter by spoonfuls onto cookie sheets and bake for 10 minutes or golden brown.
Makes 3 dozen.

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Shrimp Gumbo
In a saucepan sauté 1 medium chopped green pepper and ½ cup chopped onion in 1 T. olive oil. Add 1 (28-ounce) can undrained no-salt-added chopped or diced tomatoes, ½ cup reduced-sodium V-8 juice, 1 teaspoon minced garlic, ¼ teaspoon crushed dried rosemary, ¼ teaspoon paprika and ¼ teaspoon black pepper.
Stir in 1 (6-ounce) package quick-cooking long grain and wild rice mix and 1½ cups water.
Bring to a boil and add in 1 (16-ounce) package frozen, peeled and deveined shrimp.
Cover and simmer for 5 minutes or until rice is tender and shrimp turns pink.
Serve with hot sauce if desired.
Makes 6 servings.

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Tomato-Vegetable Quesadillas
Coat a large nonstick skillet with vegetable oil cooking spray.
Over medium-high heat sauté 1 medium diced red and green pepper and ½ cup chopped onion in 2 teaspoons canola oil until tender.
Add 2 small diced Roma tomatoes and ¼ cup sundried tomatoes sliced into strips.
Sauté for about 1 minute.
Pour vegetables into a bowl and set aside.

Coat the same skillet with cooking spray again.
Add 1 large tomato flour tortilla.
Sprinkle the top evenly with ¼ cup reduced-fat shredded mozzarella cheese and 1 T. reduced-fat Parmesan cheese.
Top with one-half of the vegetable mixture.
Sprinkle the vegetables with 2 T. reduced-fat shredded mozzarella cheese.
Place a second tomato flour tortilla on the top and press together.
Cook to brown the bottom tortilla.
Carefully flip the tortilla and cook to brown the bottom tortilla and melt the cheese.
Remove from skillet and cut into six wedges.
Repeat the procedure one more time with 2 flour tortillas.
Makes 4 side dish servings or 2 main dish servings.

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Yummy Cherry Crisp
Preheat oven to 350 degrees. In medium saucepan, stir together 1 (21-ounce) can lite cherry filling and 1 cup dried sour cherries. And ½ teaspoon ground cinnamon.
Bring mixture to a boil over medium heat; stirring constantly.

In bowl stir together 2 cups reduced-fat granola without raisins and 2 T. melted trans fat-free margarine.
Coat a 9x9-inch baking pan with vegetable cooking spray.
Press half the cereal mixture into the bottom of the pan.
Bake in oven for 5 minutes until lightly browned.

Pour hot cherry filling over the crust.
Sprinkle the top with remaining cereal mixture.
Bake in oven for about 10 minutes.
Serve with reduced-fat vanilla ice cream or frozen yogurt.
Makes 4 servings.

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Brunswick Stew
Heat a deep skillet or Dutch oven over medium-high heat.
Remove skillet from heat and coat with vegetable cooking spray.
Pour 1 teaspoon olive oil into skillet and swirl to coat the bottom.
Return skillet to heat and cook 1 medium chopped onion for 3 minutes.

Cut 1 lb. boneless, skinless chicken breast into 1-inch cubes.
Stir in chicken cubes, 1½ cups frozen baby lima beans, 2 cups frozen whole-kernel corn, 3 cups fat-free, low-sodium chicken broth, 1½ cups chopped tomatoes, 1 (6-ounce) can No-Salt-Added tomato paste, 3 T. fresh lemon juice and 1 T. low-sodium Worcestershire sauce.
Combine all ingredients, reduce heat to simmer, cover and cook slowly for 1 hour.
Makes 6 servings.
Recipe Source: The New American Heart Association Cookbook, 7th edition

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Artichoke-Tomato Pizza
Remove 1 refrigerated pizza crust from the tube.
Preheat oven according to the pizza crust directions.
Line a baking sheet with aluminum foil.
Lightly coat the foil with vegetable oil spray.
Spread pizza crust on the foil.
Bake for 7 minutes.
Sprinkle the top with 4 ounces shredded part-skim mozzarella cheese and 2 T. grated reduced-fat Parmesan cheese.

In medium bowl stir together 3 chopped medium plum tomatoes, ½ cup drained and chopped artichoke hearts, ½ cup thinly sliced red onion, 1 teaspoon balsamic vinegar and 1 minced medium clove of garlic.
Spread over the cheesy crust, and bake in oven for 8-10 minutes or until cheese is bubbly.
Let sit at room temperature for a few minutes before cutting.
Makes 6 servings.
Recipe Source: The New American Heart Association Cookbook, 7th edition

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Mini Cinnamon Stack-ups
Toast 4 (4-piece) frozen mini waffles and separate into four pieces.
Arrange 3 pieces in a cloverleaf on each of 4 plates.

In a small bowl, combine 1 T. sugar and ¼ teaspoon ground cinnamon.
Cut 2 kiwifruit crosswise into 6 pieces each.
Cut 1 star fruit into 8 pieces.

To assemble dessert, sprinkle half the cinnamon sugar over the waffles.
Spoon ½ cup fat-free vanilla yogurt or frozen vanilla yogurt onto each serving.
Arrange 3 slices kiwi, 2 slices star fruit, 2 T. fresh blueberries and ¼ cup raspberries on each serving.
Angle the remaining waffles on the side of the fruit and sprinkle with the remaining cinnamon sugar.
Recipe Source: The New American Heart Association Cookbook, 7th edition

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Roasted Red Potatoes Nibbles
Preheat oven to 400 degrees.
Coat a baking sheet with vegetable oil cooking spray.
Scrub 20 small red skin potatoes and place on cookie sheet.
Bake in oven for 35 minutes or until fork-tender.
Cool slightly.

Cut potatoes in half crosswise.
Cut off a thin slice from the bottom of each half so that it can stand upright.
Scoop pulp from potatoes, leaving a small shell.
Place pulp in mixing bowl and mash with a fork.
Add ½ cup reduced-fat mayonnaise or salad dressing, 1/3 cup thinly sliced green onions, 1 cup shredded reduced-fat sharp cheddar cheese and 2 T. chopped fresh basil leaves; stir together to mix filling ingredients. Spoon filling into the potato shells.
Place filled potato shells onto baking sheet and broil for 3 minutes or until heated through.
Makes 40 potato pieces.

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Healthy Antipasto on Skewers
Drain the oil from 1 (8-ounce) jar of packed-in-oil sundried tomatoes into a mixing bowl.
Cut tomatoes into large bite-size pieces and set aside.

Add 1 teaspoon dried chives and 1 teaspoon dried rosemary to the oil and stir together.
Add 1 cup cooked and drained spinach tortellini and 3 cups of fresh vegetables cut into chunks - green and red peppers, cucumbers, pearl onions, small mushrooms, zucchini, etc.
Toss to coat all ingredients and marinate for 1 hour at room temperature.

Before serving, thread tomatoes, vegetable chunks and tortellini onto 6-inch skewers.
Serve immediately or refrigerate.
Makes 16 skewers.

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Individual Caesar Salad Cups
Preheat oven to 350 degrees.
Coat 12 muffin cups with vegetable cooking spray.
Trim the crusts off of 12 slices white-wheat bread.
Coat each side of the bread slices with vegetable cooking spray.

In mixing bowl toss together 1 teaspoon minced garlic, 1 teaspoon dried thyme, 1 teaspoon crushed dried rosemary and ½ teaspoon freshly ground black pepper.
Sprinkle the seasoning mixture over both sides of the bread slices.
With a rolling pin, flatten bread slightly.
Press each slice into each muffin cup to form a cup, with the edge hanging over the sides of the muffin cup.
Bake for 15 minutes or until golden brown and crisp.
Remove from oven to cool before filling.

In bowl toss together 4 cups shredded Romaine lettuce, 3 thinly sliced green onions, 3 T. reduced-fat Parmesan cheese and 1/3 cup reduced-fat Caesar dressing with olive oil.
Fill each muffin cup with salad mixture.
Refrigerate until serving time.
Makes 12 servings.

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Cheesy-Spinach Pasta Bake
Preheat oven to 350 degrees. Coat a 1½-quart casserole dish with vegetable cooking spray, Cook 8 ounces pasta shells in boiling water according to package directions. Drain and set aside.

In large bowl whisk 2 eggs or ½ cup egg substitutes.
Add 1 cup reduced-fat ricotta cheese and 1 (10-ounce) package of frozen chopped spinach (thaw first and squeeze out excess water).
Stir in 1 (26-ounce) jar marinara sauce and cooked pasta.
Pour into the casserole dish.
Sprinkle the top evenly with 1 cup reduced-fat shredded mozzarella cheese and 2 T. reduced-fat Parmesan cheese.
Cover with foil. Bake for 30 minutes.
Remove foil and bake an additional 15 minutes or until hot and bubbly.
Let stand 10 minutes before serving.
Makes 6-8 servings.
Source of calcium and vitamin D: ricotta cheese, mozzarella cheese, Parmesan cheese; source of calcium: spinach

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Yummy Tomato Soup
Blend together 2 (14.5-ounce) cans undrained no-salt-added diced tomatoes, 2 cups no-salt-added tomato juice, 1 teaspoon crumbled dried basil and 1 teaspoon sugar for 20 seconds or until smooth.
Pour into medium saucepan.
Bring to a boil over medium-high heat and simmer for 5 minutes.

Whisk in 1 cup fat-free milk and 4 ounces fat-free cream cheese.
Increase heat to medium and cook for 5 minutes or until heated through.
Whisk until smooth and creamy. Ladle into bowls.
Top each serving with 1 T. grated reduced-fat cheddar cheese.
Recipe source: AHA Healthy Recipes Kids Love.
Source of calcium and vitamin D: fat-free milk and cheddar cheese

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Yogurt Dessert with Blueberries
Spoon 1 (6-ounce) container of plain fat-free yogurt into a towel-lined strainer.
Place over a bowl and refrigerate for 20 minutes to drain off liquid.
In a small bowl stir together the drained yogurt, 2 teaspoons honey and 1/8 teaspoon ground nutmeg.
In another bowl stir together ½ cup fresh or frozen blueberries and 1 T. all-fruit blueberry preserves.
Spoon blueberry mixture over yogurt; top with toasted slivered almonds.
Makes 1 serving.
Source of calcium and vitamin D: yogurt; source of calcium: almonds.

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Holiday Green Bean Casserole
In a small amount of water steam 2 lb. trimmed whole green beans, fresh or frozen.
The beans can be left whole or snapped into smaller pieces.
Cook for 3 minutes or crisp tender.
Drain and pour into a large mixing bowl.
Add ½ lb. fresh sliced mushrooms and 1 medium red pepper sliced into strips. Toss with 2 T. olive oil and 3 T. balsamic vinegar.
Add more if needed.
Coat a large casserole dish with vegetable cooking spray.
Pour vegetables into casserole and roast in 375 degree oven for 15 minutes.

While vegetables are roasting, heat 1 T. olive oil in skillet.
Add 2 teaspoons brown sugar and blend.
Slice 1 medium onion into rings and add to olive oil.
Toss to coat.
Add in 1/3 cup bread crumbs and toss together.
Top the casserole with onion rings; increase heat to 400 degrees and bake an additional 8 minutes to heat through.
Makes 10-12 servings.

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Pasta-Bean Salad (vegetarian dishes can be easy, high in fiber and help with weight loss)
Cook 8 ounces of multi-grain small-size pasta in large pot of boiling water according to package directions.
Drain; rinse with cold water; drain again and set aside.

In large bowl whisk together 3 T. olive oil, 2 T. red-wine vinegar, 2 teaspoons minced garlic, ½ teaspoon paprika and freshly ground black pepper.
Add 1 (14.5 ounce) can undrained diced tomatoes, 1 large can of drained chickpeas, 1 green bell pepper (seeded and diced), 3 stalks celery (chopped), 1 medium cucumber (peeled and diced) and 1 red onion (diced). Toss with dressing to mix.
Add pasta and toss again to mix ingredients.
Refrigerate. Makes 8 servings.

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Salmon Cakes
Cut 2 medium red-skin potatoes into quarters and place in saucepan with water. Bring to a boil; lower heat and simmer potatoes for about 15 minutes or until fork-tender. Drain water, and mash potatoes with a fork; leave them slightly chunky. Pour into mixing bowl.

To the potatoes add 1 cup cooked flaked salmon, 1 egg white, 3 chopped green onions, 1 T. chopped parsley and ½ teaspoon Cajun seasoning mix. Heat 1 teaspoon canola oil in nonstick skillet over medium heat. Make 2 salmon cakes and place in skillet. Use a spatula to flatten slightly. Cook until browned; flip to brown the other side. Cook for about 3-4 minutes per side. Top with tartar sauce topping.

Tartar Sauce Topping: In small bowl whisk together 1 T. plain fat-free sour cream, 1 T. reduced-fat mayonnaise, 2 teaspoons coarse mustard, 1 T. chopped parsley, 1 T. pickle juice and 1 teaspoon fresh lemon juice.

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Peach Cobbler
Preheat oven to 400 degrees.
Drain 1 (16-ounce) can of light-packed peaches; reserve the liquid. In large bowl whisk together 1 teaspoon cornstarch and ¼ teaspoon ground cinnamon.
Whisk in ½ cup peach liquid until smooth.
Add peaches and toss to coat.
Pour peaches into an 8x8-inch baking dish.

In a mixing bowl stir together 4 T. white wheat flour, 1 T. packed brown sugar or brown sugar substitute, ¼ teaspoon baking powder and a pinch of salt.
Cut in 1 T. no-trans-fat margarine until in small pieces.
In small mixing bowl beat together ½ egg white and 1 T. 1% milk.
Mix into the flour ingredients and stir with a fork until ingredients are moistened.
Drop batter by heaping tablespoonfuls over the peaches.
Bake for 20 minutes or until topping is golden brown and the cobbler is bubbly. Let stand for 10 minutes before serving.
Makes 2 servings.

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Sweet Potato Holiday Bread
Preheat oven to 350 degrees.
Coat a 9x5 inch loaf pan with vegetable cooking spray.
Lightly dust with flour.

In mixing bowl whisk together 2 cups all-purpose flour, 1 teaspoon baking powder, ½ teaspoon baking soda and 2 teaspoons pumpkin pie spice.
Set aside. In large microwave bowl soften ¾ cup no-trans-fat soft margarine on LOW; do not melt.
Whisk in 1 cup sugar or ½ cup sugar substitute-for-baking.
Add 3 eggs or ¾ cup egg substitute, ½ cup nonfat buttermilk and 1 teaspoon vanilla.
Add flour mixture and whisk together to combine ingredients.
Fold in 2 cups shredded fresh sweet potato.
Spoon into loaf pan and spread out evenly.

Bake for 70 minutes in preheat oven.
Cool on wire rack for 10 minutes.
Remove from pan and cool completely before serving.
Makes 10-12 slices.

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Cranberry Brownies
Preheat oven to 350 degrees. Coat a 9x9-inch baking pan with vegetable cooking spray.

In large mixing bowl beat ½ cup no-trans-fat soft margarine with an electric mixer. Beat in ½ cup sugar or ¼ cup sugar substitute-for-baking and ½ cup packed brown sugar or ¼ cup brown sugar substitute-for-baking. Add in ¾ teaspoon baking powder and ¼ teaspoon baking soda. Add 2 eggs or ½ cup egg substitutes and 1 teaspoon vanilla. On low speed with mixer, beat in 1 cup flour. Stir in ½ cup dried cranberries and ¼ cup coarsely chopped white chocolate.

Pour batter into prepared baking pan and spread out evenly. Finally, sprinkle the top of the batter with 1 cup fresh cranberries. Slightly press the cranberries into the batter with a spatula. Bake for 25 minutes or until a toothpick inserted in the center comes out clean. Cook on wire rack for 30 minutes. Cut into squares and serve on holiday plate. Makes 12 bars.

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Holiday Pizza Fondue
Coat a large skillet with vegetable oil cooking spray and heat over medium-high heat.
Cut up 1 lb. reduced-fat or turkey sausage into small pieces and add to the skillet, along with 1 medium chopped onion and 1 medium chopped green bell pepper.
Sauté to brown the sausage.
Cook until onion and peppers are tender.
Pour into a colander to drain off fat.

Pour the sausage mixture into a slow cooker.
Add 2 (26-ounce) jars marinara sauce, 2 teaspoons minced garlic, 2 teaspoons Italian seasoning and freshly ground black pepper.
Stir to combine.
Cover and cook over LOW heat for 3 hours.
Serve hot with chunks of whole-grain Italian bread. M
akes 20 small servings.

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Artichoke Dip
Coat a slow cooker with vegetable oil cooking spray. Add 2 (14-ounce) cans drained and chopped artichoke hearts, 2 cups reduced-fat shredded mozzarella cheese, 1 cup reduced-fat grated Parmesan cheese, 1½ cups reduced-fat mayonnaise, ½ cup finely chopped onion, 2 teaspoons minced garlic, and 1 teaspoon dried oregano. Stir all ingredients well to combine.
Cover and cook on LOW heat for 2 hours.
Serve warm dip with whole-grain pita wedges and fresh vegetable dippers.
Makes 4 cups of dip.

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Fruity Cheese Spread
In mixing bowl combine 2 (8-ounce) packages reduced-fat softened cream cheese and 1 cup reduced-fat sour cream until smooth.
Stir in 2 T. brown sugar or brown sugar substitute, 1 T. grated lemon peel and ½ teaspoon ground ginger or 1 T. crystallized ginger pieces; combine thoroughly.
Line a bowl or 3-cup mold with plastic wrap.
Spoon cheese mixture into the bowl.
Cover with plastic wrap and refrigerate for at least 8 hours and up to 2 days.

In small bowl stir together ½ cup drained light-packed crushed pineapple and ½ cup sugar-free peach or apricot preserves.
To serve, unmold the cheese spread and place onto a holiday serving platter.
Spoon the fruit sauce over the cheese.
Sprinkle with ¼ cup toasted chopped walnuts.

Serve cheese spread with fresh fruit slices and crusty whole-grain crackers.
Makes 8 servings.

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Pumpkin Pancakes
In large bowl stir together 3 cups of just-add-water pancake mix, 1/3 cup toasted wheat germ and 2 teaspoons pumpkin pie spice mix.
Stir in 2½ cups water and 1 cup 100& pure canned pumpkin puree (not pumpkin pie filling); stir until dry ingredients are mixed in.
Do not overstir.

Heat a nonstick skillet to medium high heat.
Coat with vegetable cooking spray.
Use a ¼ cup scoop to spoon batter onto skillet.
When the top surface of the pancakes forms bubbles, in 2-3 minutes, flip pancakes with a spatula.
Cook an additional 2 minutes or until golden brown on the bottom.
Serve with maple syrup, unsweetened applesauce or sugar-free jam of choice.
Makes 15 small pancakes.

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Thanksgiving Brown Rice
In saucepan stir together 1 (14½ -ounce) can reduced-sodium chicken broth, ¼ cup water and ¾ cup uncooked brown rice. Bring to a boil; reduce heat, cover and simmer for 20 minutes.
Stir in 1/3 cup dried cranberries and ½ teaspoon apple pie spice.
Cover and simmer an additional 20 minutes or until rice is tender.
More water can be added if needed.
At serving time sprinkle the top with ¼ cup chopped nuts of choice (pecans, walnuts, etc.)
Makes 4 servings.
Note: This rice can be used as a stuffing for turkey.

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Pumpkin Pie
Pour ¼ cup caramel topping into a reduced-fat graham cracker curst. Spread to coat the bottom. Sprinkle with ½ cup pecans.

In mixing bowl place 1 cup cold reduced-fat milk, 2 (4-serving) packages of instant vanilla pudding, 1 cup 100% pure canned pumpkin, 1 teaspoon ground cinnamon and ½ teaspoon ground nutmeg. Whisk to blend.
Gently stir in 1½ cups (from 8-ounce tub) reduced-fat frozen whipped topping, thawed.
Pour into the pie crust; spread evenly.
Top with remaining whipped topping.
Drizzle the top with 2 T. caramel topping.
Sprinkle with chopped pecans.
Refrigerate until serving time.
Makes 8-10 slices.

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Pan-Fried Fish
In small bowl stir together ¼ cup all-purpose flour, ¼ teaspoon freshly ground black pepper, ¼ teaspoon paprika and 1 T. lemon zest.
Pour into a sealable bag.
Add 4 (4-ounce) fish steaks (haddock, halibut, cod, etc.) and gently shake to coat the fish.
Remove fish and place on a plate.

In large skillet, add 2 T. olive oil.
Heat to medium-high and add fish steaks.
Cook until there is a golden crust on the bottom, about 5 minutes.
Turn over fish and reduce heat.
Top each steak with 2 slices of fresh lemon.
Cook additional 4 minutes or until fish is cooked and flakey. Do not overcook.
Makes 4 servings. (Can also bake fish instead)

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Spaghetti Squash
Preheat oven to 400 degrees.
Line two baking sheets with parchment paper or foil.
Cut a medium spaghetti squash (about 3 lb.) in half lengthwise.
Using a spoon, scrape out the seeds and fibers in the center.
Brush the inside of the squash with olive oil.
Place squash cut side down on the baking sheets, one half squash per baking sheet.
Bake for about 60 minutes or until a fork easily pierces the squash.

While squash is cooking prepare cherry tomatoes to roast in the oven.
Cut 2 pints red and yellow cherry tomatoes in half.
Place in mixing bowl and toss with 1 T. olive oil, 2 teaspoons chopped fresh thyme leaves, 2 teaspoons minced garlic and ¼ teaspoon freshly ground black pepper.
Place on baking sheet coated with vegetable oil cooking spray.

When squash is removed from the oven, place tomatoes in hot oven and roast for 10 minutes.
Remove and pour into a large serving bowl.
When squash has cooled slightly and can be handled, scrape out the cooked squash in strands, using a fork, and add to the tomatoes.
It will look like pasta.
Toss together with additional 1 teaspoon olive oil, 2 T. reduced-fat Parmesan cheese and ¼ cup chopped fresh parsley.
Makes 4 servings.

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Cinnamon Applesauce
Cut 10 large fresh apples into quarters and place in a large pot.
Cook over medium heat, stirring occasionally, until the apples are soft, about 10 minutes.
Add 1-2 T. apple cider as needed, if apple are sticking to the pan.
Remove apples from pot and place into a food mill.
Process into a large bowl; this removes the skin and seeds, and mashes the apples.
If you do not have a food mill, peel and core the apples before cooking; mash the cooked apples with a potato masher.

Stir in 1 T. fresh lemon juice and ½ teaspoon ground cinnamon.
For more sweetness, 1-2 teaspoons honey or sugar substitute can be stirred in.
Makes 8 servings.

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Baked Sweet Potato Wedges
Preheat oven to 450 degrees - hot! Cut 6 large unpeeled sweet potatoes into 1-inch thick wedges.
Place in a sealable plastic bag; add 2 T. olive oil and ¼ teaspoon freshly ground black pepper.
Toss to coat the wedges.
Place wedges on two cookie sheets in single layer.
In small bowl whisk together ½ cup orange juice, 3 teaspoons chili powder and 1 teaspoon honey.

Bake the potato wedges uncovered for 30 minutes until tender.
Brush every 6 minutes with orange juice mixture.
Shake the pan to loosen the wedges.

In small bowl stir together 1 (8-ounce) carton reduced-fat sour cream, ½ teaspoon chili powder and 1/3 cup chopped fresh cilantro.
Serve hot potato wedges with sour cream dip.
Makes 8 servings.

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Layered Bean Dip
In bowl stir together 1 (16-ounce) can fat-free refried beans and ¼ teaspoon cayenne pepper.
Spread beans evenly on serving platter.
Top with guacamole.
Sprinkle evenly with reduced-fat shredded cheese (cheddar, Monterey Jack, etc.), and then cover with 1 (8-ounce) carton reduced-fat sour cream.
Cover and chill until serving time.
Before serving, top the dip with ripe olive slices and sliced green onions.
Serve with raw veggies or whole wheat pita chips.

Guacamole: In bowl combine 4 halved, seeded, peeled and coarsely mashed avocados, 1 chopped medium tomato, ½ cup finely chopped onion, 1 T. minced garlic, 1 teaspoon shredded lime peel, 2 T. lime juice, 1/8 teaspoon ground black pepper and 1/8 teaspoon hot pepper sauce.

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Baked Pears ala Mode
Preheat oven to 350 degrees.
In mixing bowl stir together 2 teaspoons apple cider, 2 T. dried cranberries, 3 T. toasted sliced almonds and ¼ teaspoon ground cinnamon.
Set aside.

Cut 2 fresh pears in half lengthwise and core.
Place pear halves, cut side up, in a baking dish coated with vegetable oil cooking spray.
Mound the almond mixture evenly on the 4 pear halves.
Pour 2/3 cup apple cider into the dish.
Cover with foil.
Bake pear halves for 35 minutes or until pears are soft.
Spoon cider from the baking dish over the pears twice during the baking.
Serve warm with reduced-fat, sugar-free frozen yogurt.
Makes 4 servings.

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Chicken Tenders
Put 1 cup fat-free plain yogurt into bowl.
Add 1 lb. chicken tenders.
Stir to coat; set aside.

Preheat oven to 375 degrees.
Coat a baking sheet with vegetable oil spray.
In another bowl stir together the coating mix: ½ cup yellow cornmeal, 1/3 cup plain dry bread crumbs, 2 T. all-purpose flour, 1 T. + 1 teaspoon grated Parmesan cheese, 1 teaspoon paprika, ½ teaspoon crumbled dried basil, ½ teaspoon garlic powder and ¼ teaspoon salt.
Dip one piece of chicken at a time in coating mixture, turning to coat.
Arrange chicken in single layer on baking sheet.
Lightly spray the chicken with vegetable cooking spray.
Bake for 20 minutes or until the chicken is no longer pink in the center and the coating is crisp.
Makes 4 servings.

While chicken is baking, in small bowl whisk together ¼ cup fat-free sour cream, 1 T. Dijon mustard and 1 T. honey.
Another dipping sauce option is ¼ cup all-fruit seedless blackberry spread, 2 T. light mayonnaise and 1/8 teaspoon ground cinnamon.
Serve the chicken fingers with the sauces on the side.
Recipe Source: Healthy Recipes Kids Love by the American Heart Association.

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Glazed Carrot Nickels
In large saucepan steam 1 lb. carrots that have been cut into 1/8-inch slices.
Cook for 7 minutes or until just tender.
Pour into colander and drain well.
Return carrots to saucepan.

In small bowl stir together 1 T. light tub margarine, ½ teaspoon ground cinnamon, ¼ teaspoon grated orange zest and 1/8 teaspoon salt.
Stir into the carrots.
Cook over medium-high heat for 1-2 minutes or until glazed, stirring constantly.
Makes 4 servings.
Recipe Source: Healthy Recipes Kids Love by the American Heart Association.

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Cookie Pizza with Fruit
Preheat oven to 350 degrees, Coat a large baking sheet with vegetable oil cooking spray.
Set aside.
In medium bowl whisk together for 30 seconds ½ cup firmly packed light brown sugar, ¼ cup light tub margarine, ¼ cup unsweetened applesauce, 1 egg or ¼ cup egg substitute, and 1 teaspoon vanilla extract.
Mix just until ingredients are incorporated.
Using a spoon, stir in 1 cup uncooked quick-cooking oats, ½ cup all-purpose flour and 1 teaspoon baking powder; mix until moistened.
The dough will be soft and moist.
Do not overmix or crust will be tough.
Transfer dough to baking sheet.
Using a thin spatula, spread the dough into a 12-inch circle, about ¼-inch thick.
Bake for 12 minutes or until golden brown.
Transfer the cooking sheet to a cooling rack. Let cook for 30 minutes.

In medium mixing bowl, beat 1(8-ounce) package reduced-fat cream cheese, ¼ cup all-fruit strawberry spread and 6 drops of red food coloring with an electric mixer on medium-high speed for 1-2 minutes or until smooth. Using a spatula, spread mixture over the cooled cookie crust.
Decorate the top with thin slices of fruit: plums, kiwi and drained mandarin oranges.
To serve, cut into 12 wedges.
Recipe Source: Healthy Recipes Kids Love by the American Heart Association.

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Salmon Patties with Lemon Sauce
In medium bowl stir together 8 crushed saltine crackers, ½ cup finely chopped green onions, 2 egg whites, 2 T. fat-free milk, 1 teaspoon spicy mustard, 1 teaspoon grated lemon zest, ½ teaspoon dried, crumbled dill weed and ½ teaspoon paprika.
Stir in 8 ounces or ½ pound grilled and flaked salmon.
Shape into eight 2½-inch patties.
Heat nonstick skillet over medium heat.
Add 1 teaspoon canola oil and swirl to coat the bottom.
Cook half the patties for 1½ minutes.
Turn and cook for another 1½ minutes or until golden brown.
Transfer to serving plate.
Cover with foil to keep warm.
Cook the remaining patties in another 1 teaspoon canola oil.
Makes 4 servings.

Lemon Sauce: In small bowl stir together 3 T. fat-free sour cream, 1 T. light mayonnaise, ½ teaspoon grated lemon zest, 1½ teaspoons fresh lemon juice and ¼ teaspoon salt.
To serve, spoon sauce over each patty.
Recipe Source: Healthy Recipes Kids Love from the American Heart Association.

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Orzo with Roasted Vegetables
Preheat oven to 425 degrees.
Coat a baking pan with vegetable cooking spray.
Place 2 cups butternut squash cubes onto the pan; sprinkle with black pepper.
Cover with foil and bake in oven for 10 minutes.
Uncover and add 3 cups button mushrooms, 1 cup onion wedges, 1 T. snipped fresh rosemary or 1 teaspoon dried, crushed rosemary and 1 T. olive oil.
Toss and roast uncovered for an additional 15 minutes.

In a saucepan bring 2 (14-ounce) cans reduced-sodium chicken broth to a boil.
Reduce heat.
Coat a skillet with vegetable cooking spray.
Heat over medium heat and add 1 1/3 cups whole grain orzo and 1 teaspoon minced garlic.
Cook for 2 minutes or until orzo is lightly browned.
Remove from heat and add ½ cup hot broth to orzo.
Return to heat and cook until liquid is absorbed.
Continue adding hot broth to orzo, ½ cup at a time, stirring frequently.
Cook until orzo is creamy, about 15 minutes.
Spoon into a serving bowl.
Add roasted vegetables and ¼ cup toasted walnuts.
Toss gently to combine.
Sprinkle with 2 T. crumbled fat-free feta cheese.
Makes 4 servings.

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Berry Pudding
Preheat oven to 400 degrees.
Coat six 6-ounce individual quiche dishes with vegetable cooking spray.
Arrange in a 15x10-inch baking pan.
In bowl whisk together 2 eggs, ¼ cup sugar, 1 teaspoon vanilla and a dash of salt.
Whisk until light and frothy.
Whisk in 1 cup fat-free milk until combined.
Add ½ cup flour and ½ teaspoon baking powder.
Whisk until smooth.

Divide 3 cups assorted fresh berries (raspberries, sliced strawberries, blueberries, etc.) among the quiche pans. Pour batter over berries.
The batter will not cover the berries completely.
Bake for 20 minutes or until puffed and golden brown.
Serve warm.
Can sprinkle sifted confectioners' sugar over each before serving.
Makes 6 servings.

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Turkey Meatballs
In a large mixing bowl stir together 1 lb. ground turkey or turkey breast, 5 finely chopped green onions, 1 medium chopped green bell pepper, 1 shredded medium carrot, 1/3 cup dry oatmeal, ¼ cup reduced-fat Parmesan cheese, ¼ cup egg substitutes or 2 egg whites, 2 teaspoons minced garlic, ½ teaspoon dried Italian seasoning, ½ teaspoon dried fennel seed and 1/8 teaspoon red pepper flakes.
Shape mixture into meatballs.

Preheat oven to 350 degrees.
Coat a nonstick cookie sheet with vegetable cooking spray.
Place meatballs on cookie sheet; bake in oven for 12-15 minutes.
Make sure the center is no longer pink.
Remove meatballs from cookie sheet and place into spaghetti sauce to simmer for 10 minutes or longer.
Makes 36 small meatballs.

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Couscous Salad
Pour 1¼ cups water into mixing bowl and microwave on HIGH for 3 minutes or until boiling.
Remove from microwave and stir in 1 cup whole wheat couscous.
Cover with plastic wrap and let stand for 5 minute to absorb the water.
Place couscous in strainer and rinse under cold water; drain well.

In large bowl toss together 2 cups coarsely chopped baby spinach leaves, 1 (15-ounce) can rinsed, drained white cannelini beans, 3 slices Canadian bacon cut into strips, 1 (2¼- ounce) jar rinsed, drained and sliced black olives, 1 T. dried oregano, 1½ teaspoons dried basil, 1/8 teaspoon red pepper flakes, ¼ cup fat-free vinaigrette dressing and ¼ cup apple cider vinegar.
Add cooked couscous and ½ cup fat-free sun-dried tomato and basil feta cheese crumbles.
Toss gently together. Makes 6 servings.

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Peanut Butter Bars
Preheat oven to 350 degrees. Coat a 13x9-inch baking pan with vegetable cooking spray.
In mixing bowl whisk together 2 cups all-purpose flour, 1½ teaspoons baking powder and ¼ teaspoon salt. Set aside.

In large mixing bowl cream together ½ cup no-trans-fat margarine, ¼ cup peanut butter and 1½ cups sugar until blended. Add 2 eggs or ½ cup egg substitutes. Alternately add flour mixture with ½ cup buttermilk, starting with flour. Scrape the sides of the bowl after each mixing. Stir in ½ cup coarsely chopped peanuts, ½ cup peanut butter chips and ½ cup semisweet chocolate chips. Spread batter evenly into baking pan. Bake in oven for 35 minutes or until a wooden toothpick inserted in the center comes out clean. Cool for 15 minutes on baking rack before cutting into 24 squares.

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Frozen Banana Snacks
Line a baking sheet with waxed paper.
Peel 2 medium bananas, and cut in half crosswise.
Insert a wooden stick into the center of the cut end of each banana.
Place on baking sheet.
Put into freezer and freeze until firm, at least 2 hours.

Place ¼ cup low-fat granola in sealable plastic storage bag; crush slightly with rolling pin.
Transfer to a shallow plate.
Place 1/3 cup hot fudge topping on another plate.
Working with ½ a banana at a time, place frozen banana half in hot fudge topping; turn banana and spread topping evenly onto banana with rubber scraper.
Place banana into granola and turn to coat.
Return to freezer.
Repeat with the 3 other banana halves.
Freeze until hot fudge is very firm, at least 2 hours.
Before serving, let sit at room temperature for 5 minutes.
Makes 4 servings.

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Black Bean Quesadillas
Preheat oven to 450 degrees.
Coat a baking sheet with vegetable oil cooking spray.
Place 2 multi-grain flour tortillas on baking sheet.
Sprinkle the tops of each with 1/3 cup shredded reduced-fat cheddar cheese.

In bowl stir together ½ cup rinsed and drained black beans, 2 sliced green onions, ¼ cup chopped fresh cilantro and ½ teaspoon ground cumin.
Spoon bean mixture over the cheese on each tortilla.
Top each with another flour tortilla.
Spray the tops with cooking spray.

Bake for 10 minutes or until cheese melts.
Cut into quarters.
Top each wedge with 1 T. salsa and 1 teaspoon reduced-fat sour cream.
Makes 8 servings.

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Cucumber Dippers
Wash 1 long cucumber; trim ends and slice into 1/3-inch slices.

In blender process 1 (15-ounce) can drained and rinsed garbanzo beans, 2 green onions, 1 T. olive oil, 1/3 cup fresh lemon juice and ¼ teaspoon pepper.
Process until blended but chunky.
Dip cucumber slices into the dip or spread onto each slice.

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Yummy Chicken Salad
In mixing bowl stir together 1 cup diced skinned cooked chicken breast, ½ cup sliced celery, ½ cup drained mandarin orange sections and ½ cup red seedless grapes.
Divide into 2 plastic containers to pack for lunch.
Serve with dipping sauce.

In small mixing bowl whisk together the dipping sauce: ½ cup fat-free lemon yogurt, 2 T. reduced-fat mayonnaise or salad dressing, ½ teaspoon reduced-sodium soy sauce and ¼ teaspoon pumpkin pie spice (or cinnamon). Pour into 2 small plastic containers.
Makes 2 servings.
Recipe Source: AHA Love Your Heart cookbook.

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Guacamole Dip
In blender or processor, process guacamole ingredients until smooth: 1 medium avocado cut into large pieces, ½ cup fat-free sour cream, ¼ cup reduced-fat ranch dressing, ½ teaspoon grated lime zest, 2 T. fresh lime juice, 1 medium minced garlic clove and ½ teaspoon ground cumin.
Refrigerate until ready to spoon into small containers for lunches.
Bag up baked tortilla chips or whole wheat baked pita chips to go with dip.
Makes 4-6 servings.
Recipe Source: AHA Love Your Heart cookbook.

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Zucchini Spice Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch glass baking pan with vegetable oil cooking spray.

In large mixing bowl stir together 2 cups shredded zucchini or carrots, 1 cup crushed pineapple (undrained and packed in own juice), ¾ cup egg substitute, ¾ cup sugar, ½ cup dark brown sugar and 1 teaspoon vanilla.
In bowl whisk together 1¼ cups all-purpose flour, 1¼ cups whole-wheat flour, 1½ teaspoons cinnamon, 1¼ teaspoons baking soda, 1 teaspoon ground cloves and 1 teaspoon ground nutmeg.
Fold in ¾ cup raisins and ½ cup chopped walnuts.
Spoon batter into baking dish, smooth out the top.
Bake for 45 minutes or until a wooden toothpick inserted in the center comes out clean.
Let cool completely on a rack.

Icing drizzle: In mixing bowl beat together 4 ounces reduced-fat softened cream cheese, 1½ teaspoons fat-free milk, ¾ teaspoon vanilla extract and 2 cups sifted confectioners' sugar.
Beat until smooth; cover and refrigerate.
This will be a soft icing-type sauce.

To serve, place a wedge of cake on small dessert plate.
Drizzle with glaze. Makes 16 slices.
Recipe Source: AHA Love Your Heart cookbook.

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Banana Pancakes
In a mixing bowl whisk together ½ cup flour, ½ cup whole wheat flour, 3 T. sugar or sugar substitute, 1½ teaspoons baking powder and ¼ teaspoon baking soda.
In a smaller bowl whisk together 1 cup + 2 T. low-fat buttermilk, ¼ cup egg substitutes (or 1 egg) and 1 T. canola oil. Add to flour ingredients and stir just until blended; batter will still be lumpy.
Gently fold in 1 medium sliced banana.
Let batter stand for 10 minutes while skillet heats up.

Coat skillet with vegetable cooking spray.
Ladle batter into skillet to make 4 pancakes.
Cook for 3 minutes or golden brown underneath.
Flip and cook until browned.
Remove pancakes to a plate; keep in single layer in warm oven until serving time.
Use remaining batter to make 4 additional pancakes.
Serve with seasoned maple syrup.

In saucepan heat maple syrup sauce: ½ cup sugar-free maple syrup and ¼ teaspoon ground cinnamon.
Serve over warm pancakes.
Makes 8 pancakes.
Recipe Source: AHA Love Your Heart cookbook.

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Spanish Omelet
Heat 2 teaspoons olive oil in nonstick skillet; swirl around to coat the bottom of the pan.
Sauté 1 medium chopped onion and 1 teaspoon minced garlic until onion is soft, about 4 minutes.
Stir in 4 cups frozen and thawed low-fat hash brown potatoes, 1 medium chopped red bell pepper and ½ cup chopped Canadian bacon.
Cook for 1 minute.

In bowl whisk together ¾ cup egg substitute, 1 large egg and 1/8 teaspoon pepper.
Pour over potato mixture, shaking the skillet to distribute the egg mixture evenly.
Reduce heat to low and cook, covered, for 10-13 minutes or until set and cooked through.
Slip the omelet onto a plate and sprinkle with chopped fresh parsley before cutting.
Makes 4 wedges.
Recipe Source: AHA Love Your Heart cookbook.

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Grapefruit Breakfast Cup
In mixing bowl place 2 cups or 1 jar drained grapefruit sections.
Add 2 peeled and diced kiwi, 1 cored and diced pear and 2 cups quartered fresh strawberries.
In saucepan whisk together 3 T. raspberry syrup and ¼ cup pomegranate juice.
Add 1 cinnamon stick broken in half.
Stir together and heat over medium-low heat for 5 minutes.
Remove from heat and cool slightly.
Remove cinnamon stick and pour liquid over fruit salad.
Toss together and let sit for 30 minutes or overnight before serving.
This will blend the flavors.
Makes 6 servings.

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Grilled Salmon Fillets with Blackberry Sauce
Heat grill to medium-high heat. Brush 4 (4-ounce) salmon fillets with olive oil and place on heavy-duty foil. Place foil with fish on hot grill and cook until done, about 5-6 minutes.

In saucepan stir together the sauce ingredients: 1 cup fresh blackberries, ¼ cup white grape juice, 1 T. fresh lemon juice, ½ T. honey and 2 teaspoons chili sauce. Serve sauce warm over grilled salmon fillets. Makes 4 servings.

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Zucchini Cakes
Heat ½ T. olive oil in skillet.
Add ¼ cup finely chopped red onion; cook and stir until tender.
Shred 1 medium zucchini and 1 medium, peeled baking potato with grater.
Place on paper towel to absorb liquid; press out the liquid.
In bowl combine cooked onion, zucchini, potatoes, ¼ cup egg substitute, 2 T. dry bread crumbs, 1 teaspoon chopped fresh dill and a pinch of white pepper.

Heat 1 T. olive oil in large skillet.
Drop zucchini mixture into heated skillet with 4 cupfuls.
Form into 4 circles and flatten.
Cook for 10 minutes or until browned. Makes 4 pancakes.
Serve with low-fat sour cream seasoned with Mrs. Dash low-sodium seasoning.

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Peach and Blueberry Pie
In saucepan whisk together 2 cups low-fat or fat-free milk, ¼ cup egg substitute and 3 T. cornstarch. Cook over medium heat stirring constantly until mixture comes to a boil and thickens. Stir in 7 packets sugar substitute, 3 T. fresh lemon juice, 1 teaspoon grated lemon peel and 1teaspoon vanilla. Pour into a mixing bowl. Place a sheet of plastic wrap on top and place in refrigerator for 10-15 minutes to cool.

Cover the bottom of 1 reduced-fat graham cracker crust with a layer of fresh blueberries. Top with a layer of fresh, peeled peach slices. Pour pudding mixture over the fruit, filling the pie. Return to refrigerator to chill thoroughly before slicing. Garnish with fresh blueberries and fresh peach slices. Makes 8 slices.

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Summertime Grilled Veggie Sandwiches
Cut 1 medium yellow squash and 1 medium zucchini into lengthwise slices.
Cut 1 yellow pepper and 1 red pepper in half; remove seeds, and cut into half again.
Place vegetables into zip lock bag.
In small bowl whisk together marinade ingredients: 3 T. balsamic vinegar, 1 T. olive oil, 1 T. fresh lemon juice, 1 teaspoon minced garlic, 1/2 teaspoon sugar substitute or sugar and freshly ground black pepper.
Pour marinade into the bag of vegetables and close.
Store in refrigerator overnight.

Remove vegetables from marinade. Grill over hot coals until tender, turning vegetables over once. Cut vegetables into bite size chunks and place in mixing bowl. Add 1/4 cup chopped fresh basil or other garden herbs and 1/4 cup grated reduced-fat Parmesan cheese. Toss together and stuff into whole wheat pita pocket halves. Fills 8 small pita halves.

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Green Bean Salad
Place 1 lb. fresh whole green beans (trim the ends) into steamer basket over 1-inch boiling water in saucepan. Cover and steam for 5 minutes. Remove and rinse under cold running water to stop the cooking process. Drain well and place in serving dish.

In mixing bowl whisk together 2 T. olive oil, 2 T. red wine vinegar, 1 T. Dijon mustard, 1 T. fresh lemon juice, ½ teaspoon minced garlic and ¼ teaspoon freshly ground black pepper. Pour over green beans. Add 1/3 cup chopped red onion, ½ yellow pepper (cut into strips) and 10 halved cherry tomatoes to the salad. Toss all ingredients together before serving. Makes 4-6 servings.

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No-Crust Blueberry Cheesecake Parfaits
Place 1 envelope (2½ teaspoons) unflavored gelatin into a mixing bowl. Add 1 cup boiling water. Stir until gelatin is completely dissolved.

In another bowl beat with electric mixer 1 (8-ounce) package softened fat-free cream cheese, 1 (8-ounce) package softened reduced-fat cream cheese, ½ cup sugar or sugar substitute and 1 teaspoon vanilla. Beat in 1 cup thawed reduced-fat frozen whipped topping. Add dissolved gelatin, beating at low speed. Beat for 4 minutes at medium speed until smooth and creamy. Fold in ¾ cup fresh blueberries.

Into individual glass serving dishes or parfait dishes, layer the cheesecake mixture alternately with fresh blueberries in the following order from bottom to top: cheesecake filling, blueberries, cheesecake filling, and ending with fresh blueberries.
Refrigerate for at least 3 hours.
Makes 8-10 servings.

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Grilled Chicken Breast with Garden Vegetables
Lightly brush 4 boneless, skinless chicken breast with olive oil.
Cook on preheated grill over medium-high heat, turning chicken breast after 10 minutes of grilling.
As chicken is grilling, cook the vegetables.

In nonstick skillet heat 1 T. olive oil.
Add 1 medium zucchini and 1 yellow squash, each cut into 1-inch pieces.
Stir occasionally as squash cooks for 5 minutes.
Add 1 small chopped onion; sauté until softened.
Stir in 2 cups halved yellow and red cherry tomatoes, ½ cup pitted and halved black olives and 1 teaspoon shopped fresh rosemary.
Cook and stir for 2 minutes.
Add freshly ground black pepper.
Stir in ½ cup white wine.
Add cooked chicken breast and serve hot.
Makes 4 servings.

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Steak Fajitas
Trim the fat from 12-ounces beef flank steak.
Soy-based steak strips can be used to make this a vegetarian meal.
Place strips in a mixing bowl and toss with fajita seasoning or Mrs. Dash sodium-free seasoning.
Chill in refrigerator for 30 minutes.

Wrap 6 8-inch multigrain flour tortillas in foil and heat for 10 minutes in a 350-degree oven.
In skillet, heat 1 T. olive oil over medium-high heat.
Add 1 medium red or green pepper cut into strips and 1 medium onion sliced. Sauté until tender.
Sprinkle in 1 teaspoon seasoning and toss.
Remove vegetables from skillet.
Add 1 T. oil to skillet. Heat and add meat strips.
Cook for 3 minutes or to desired doneness. Drain off any fat.
Add vegetables to skillet and 1 cup chopped fresh tomato.
Cook for 1-2 minutes or until heated through.
Remove from heat. Stir in 1 T. lime juice.
To serve fill each warm tortilla with steak mixture.
Top as desired with guacamole, salsa and reduced-fat sour cream.
Roll up each tortilla to serve.
Makes 6 servings.

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Sunny Broccoli Salad
In mixing bowl whisk together ½ cup reduced-fat mayonnaise or salad dressing, ½ cup chopped small onion, ¼ cup raisins, 2 T. sugar or sugar substitute and 1 T. vinegar.
Add 4 cups chopped fresh broccoli and toss together to mix.
Cover and chill in refrigerator for at least 2 hours or up to 24 hours.
Stir in ¼ cup sunflower seeds before serving.
Sprinkle top with low-fat bacon bits.
Makes 4-6 servings.

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Yummy Chocolate Cake
Bring to room temperature ¾ cup no-trans-fat soft margarine and 3 eggs or ¾ cup egg substitutes. Coat the bottom of two 8x8-inch round cake pans with vegetable cooking spray. Dust the bottoms lightly with flour. In mixing bowl whisk together 2 cups all-purpose flour, ¾ cup unsweetened cocoa powder, ¾ teaspoon baking powder and ¼ teaspoon salt. Set aside.

In large mixing bowl beat the softened margarine until creamy. Gradually add 2 cups sugar or 1 cup sugar-substitute-for-baking, adding in ¼ cup at a time. Beat until combined, about 3 minutes. Scrape sides of bowl and beat additional 2 minutes. Add each egg, 1 at a time. Beat in 2 teaspoons vanilla. Alternately add flour mixture and 1½ cups low-fat milk to batter, beating on low speed until combined. Beat on high speed for 20 seconds more. Spread batter evenly in prepared cake pans. Bake in preheated 350 degree oven for 35-40 minutes or until a wooden toothpick inserted in the center comes out clean. Cool cake in pans for 10 minutes before removing. Cool on wire racks completely before frosting. Makes 12 servings.

Chocolate Frosting
In large saucepan over low heat melt 1 (12-ounce) package semisweet chocolate pieces and ½ cup no-trans-fat soft margarine; stir frequently. Cool for 5 minutes. Stir in 1 (8-ounce) carton low-fat sour cream. Gradually add in 4½ cups sifted powdered sugar, beating with an electric mixer until smooth and creamy. Use frosting to frost the tops, middle and sides of the layer cake. Cut the frosting recipe in half if making a 13x9-inch cake; frost just the top. Cover and store frosted cake in refrigerator.

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Summertime Soup (from the American Heart Association Low-fat, Low-Cholesterol Cookbook)
In blender process ingredients until smooth: 1 small peeled, seeded and subbed cantaloupe, 2 large ripe, peeled and cubed mangoes, 2 peeled and cubed peaches, 3 cups fresh sliced strawberries, 1/3 cup frozen orange juice concentrate, ½ cup nonfat plain yogurt, 1/3cup port wine, 1 T. lime juice and 1½ teaspoons raspberry vinegar.
Pour into a serving bowl and freeze for 20 minutes.
Spoon into individual bowls and top each serving with a teaspoon of yogurt.
Makes 6 servings.

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Blackberry Pie
To make blackberry puree: In blender process 2 cups fresh blackberries until liquid.
Strain out the seeds and pour into a saucepan.
Whisk in 1 cup sugar or sugar substitute.
Cook over medium heat until boiling; stir constantly. Simmer for 5 minutes and remove from heat. Combine 4 T. cornstarch and 2 T. water or white grape juice.
Whisk into the blackberry mixture; stir and bring back to a boil.
Remove form heat and stir in 1 teaspoon ground nutmeg and 2 teaspoons ground cinnamon.

Into a low-fat graham cracker crust, evenly pour 2-3 cups fresh blackberries to completely cover the bottom.
Pour the blackberry puree over the berries.
Bake in preheated 400 degree oven for 35 minutes. Let set before cutting.
Makes 8 slices.

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Crabmeat Salad
In large mixing bowl gently stir together 1½ lb. lump crab meat, 1 cup thawed frozen whole kernel corn, 1 cup diced red bell pepper, ¼ cup chopped red onion, ¾ cup drained mandarin oranges and 2 T. toasted pumpkin seeds.
Toss with dressing and serve over 1-2 cups baby spinach leaves per person.
Makes 6 servings

Dressing: In small bowl whisk together 1/3 cup sherry vinegar, 2 T. fresh orange juice or mandarin orange juice, 1 T. lime juice, dash chili powder, 1½ T. olive oil and 2 teaspoons ground cumin.

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Fish Tacos
In small bowl whisk together marinade: 3 T. lime juice and ¼ teaspoon freshly ground black pepper.
Place 1½ lb. white fish fillets, such as halibut or haddock, in sealable bag.
Add marinade, close bag and marinate for 20-30 minutes.

Taco Topping: In mixing bowl stir together 1 cup plain fat-free yogurt or sour cream, 1 T. lime juice, 1 teaspoon sugar substitute and 1/8 teaspoon chili powder.
Set aside in refrigerator until serving time.

Heat a large, nonstick skillet over medium-high heat.
Coat with vegetable cooking spray.
Add fish and the marinade; cover and cook for 7-9 minutes or until fish flakes easily with a fork.
Cut fish into 8 serving pieces.

Warm 8 corn tortillas in oven.
Top each tortilla with a serving of fish, ¼ cup shredded cabbage, 2 T. yogurt mixture and 2 avocado slices. Sprinkle the top with chopped cilantro.
Serve with 2 lime wedges on the side.

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Fruit Trifle
Prepare 1 package of vanilla cake mix according to package direction.
Bake in a 9x11-inch baking pan.
The cake can be made with applesauce rather than oil to reduce the calories.
Cool completely before cutting into chunks.
Prepare 2 small packets of vanilla pudding with fat-free milk; cool before assembling.

In large glass bowl with tall sides, layer the dessert: Cover the bottom of the bowl with a layer of cake.
Top with a layer of assorted fresh fruit (strawberries, blackberries, blueberries, etc.), then a layer of pudding. Repeat one more time with all three layers.
Top with whipped cream or reduced-fat frozen whipped topping.
Chill until ready to serving.
Makes 10-12 servings.

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Fruit and Rice Summertime Salad
Cook 2 packages of whole grain brown rice (boil-in-bag) in boiling water for 10 minutes.
Remove from water, place cooked rice in strainer and rinse with cold water.
Let stand for a few minutes to let water drain out.

In a large mixing bowl place 2 cups cubed mango, 2 cups cubed papaya, 2 medium peeled and cubed avocado, 1 chopped medium red onion, ¼ cup toasted and chopped cashews, ½ cup chopped fresh parsley, 3 T. fresh lemon juice, 2 T. olive oil and freshly ground black pepper to taste.
Add cooled and drained rice; toss to mix ingredients.
Makes 6 servings

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Watermelon Salad
In large bowl toss together 6 cups torn Romaine lettuce, 3 cups fresh baby spinach, 1 small red onion cut into thin rings and 3 cups cubed fresh watermelon.
Add dressing and gently toss to coat.
Makes 6-8 servings

Dressing: In blender combine ingredients until smooth: 4 cups cubed fresh watermelon, 2 T. honey, ½ cup champagne vinegar, ½ cup canola oil, 2 teaspoons sugar substitute, 3 T. chopped fresh basil leaves, 1 T. chopped fresh parsley and freshly ground black pepper.
Makes 2 cups.

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Peachy Dessert Delight
Peel, core and chop 2 fresh peaches.
Place in saucepan; add 1 cup sweet white wine or white grape juice, and ¼ cup torn fresh basil leaves.
Bring to a boil; reduce heat and simmer uncovered for 10 minutes or until sauce has thickened.
Remove basil leaves.
Pour mixture into a blender and blend until smooth.

Wash, core and cut into slices 6 fresh peaches.
Divide slices into 4 dessert dishes.
Spoon peach sauce over the fresh peach slices.
Garnish with basil leaves.
Makes 4 servings.

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Turkey Burgers on the Grill
In large bowl combine 2 lb. ground turkey, ½ finely chopped medium onion, 2 T. Worcestershire sauce, ½ teaspoon ground cumin and ¼ teaspoon ground black pepper.
Shape meat mixture to form 6 burgers.
Place on rack over medium-hot charcoal and grill for 7 minutes.
Turn and cook additional 7 minutes.
Remove from grill.
Serve on toasted multi-grain hamburger bun.
Top each burger with a spoonful of salsa.
Makes 6 servings.

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Crazy Coleslaw
In large serving bowl toss together 4 cups finely shredded green cabbage, 4 cups finely shredded red cabbage, 1 large green pepper sliced thinly, 1 large chopped Vidalia onion and 2 large Granny Smith apples thinly sliced. Toss with dressing, cover and chill for 2 to 24 hours.
Makes 12 servings.

Dressing: In small bowl whisk together ¾ cup reduced-fat mayonnaise, 3 T. cider vinegar, 2 T. fresh lemon juice, 1 T. snipped fresh dill weed and ½ teaspoon freshly ground black pepper.

*To speed up preparation, purchase 1 bag each pre-shredded green and red cabbage.

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July 4th Fruit Salad
Wash and slice fresh strawberries to equal 2 cups.
Place in large serving bowl.
Add 2 cups fresh blueberries.
Toss with 1 teaspoon sugar or sugar substitute.
Spoon berries into glass dessert dishes and top with a scoop of raspberry sherbet or reduced-fat strawberry ice cream.
Top with reduced-fat whipped topping.
Yum!

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Baked Fish with Mango Salsa
Preheat oven to 425 degrees.
Rinse and pat dry with paper towels 1 lb. fresh or frozen (thawed) fish fillets.
Cut fish into 4 servings of equal size.
In mixing bowl whisk together 1 T. water and 1 T. lime juice.
Brush on both sides of fish fillets.
In small bowl stir together 1 teaspoon paprika, ¼ teaspoon ground ginger, ¼ teaspoon ground allspice and ¼ teaspoon freshly ground black pepper.
Rub onto the fish.

Place fish in shallow baking pan.
Bake uncovered in oven until fish flakes easily with fork.
Allow 5 minutes per ½ -inch of thickness.
Serve fish fillets topped with mango salsa.

Garnish with fresh lime wedges. Makes 4 servings.

Mango Salsa: In mixing bowl stir together 1 peeled, seeded and chopped mango, 1 finely chopped medium red bell pepper, 3 thinly sliced green onions, 3 T. olive oil, ½ teaspoon finely shredded fresh lime peel, 1 T. vinegar and ¼ teaspoon freshly ground black pepper.

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Strawberry-Romaine Lettuce Salad
In salad bowl toss together 1 head chopped Romaine lettuce, 3 cups fresh strawberries (cut in half), 2 cups cubed fresh pineapple and 1 sliced medium banana.
Toss with dressing; sprinkle the top with ¼ cup slivered almonds.
Makes 6 servings.

Dressing: In mixing bowl whisk together ½ cup nonfat buttermilk, 2 T. fresh lemon juice, 1 T. yellow mustard and ½ teaspoon ground ginger.

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Special Chocolate Cake
In medium saucepan melt 1 ½ cups semisweet chocolate chips over very low heat.

In food processor blend 1 (19-ounce) can rinsed, drained chick peas or garbanzo beans until smooth.
Add melted chocolate, 1 cup egg substitutes, 1 cup sugar or sugar substitute and ½ teaspoon baking powder. Blend until smooth.
Pour into nonstick cheesecake pan.
Bake in 350 degree oven for 45 minutes.
Cool and place onto serving plate.
Place a layer of fresh raspberries on the top of the cake.
Sprinkle lightly with confectioner's sugar.
Makes 10 servings.

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Greek Shrimp
Heat a nonstick skillet over medium-high heat.
Add 1 lb. (rinsed and patted dry with paper towels) peeled, raw medium shrimp.
Add 1 T. + 1½ teaspoons dried Greek seasoning blend and 1/8 teaspoon cayenne.
Stir together and cook for 5 minutes or until the shrimp turn pink on the outside and opaque in the center; stir frequently.
Stir in 1 large diced and seeded fresh tomato, ½ cup chopped green onion, ¼ cup snipped fresh parsley, 1 T. grated lemon zest, 2 T. fresh lemon juice, 2 T. rinsed and drained capers, 1 T. + 1½ teaspoons olive oil.
Cook until heated through, about 1 minute.
Serve over cooked brown rice.
Makes 4 servings.
Recipe from the Love Your Heart Cookbook, American Heart Association.

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Father's Day Baked Beans
Preheat oven to 350 degrees.
Place 4 slices turkey bacon on baking sheet and cook in oven until crisp.
Crumble bacon and set aside. In skillet heat 1 T. olive oil.
Sauté 1 diced green pepper and 1 medium chopped onion until tender. In a 1½-quart casserole stir together 1 (21-ounce) can vegetarian pork and beans, 1 (15-ounce) can drained and rinsed black beans, and sautéed peppers and onions.
In small bowl combine ½ cup catsup, 2 T. honey and 1 T. brown sugar substitute.
Bake uncovered for 50 minutes.
Top with crumbled bacon before serving.
Makes 8 servings.

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Peanut Butter-Oat Cookies with Ice Cream
Preheat oven to 375 degrees.
Coat cookie sheets with vegetable oil cooking spray or line with parchment paper.

In large mixing bowl beat together ¾ cup no-trans-fat peanut butter and ½ cup no-trans-fat tub margarine.
Add in ¾ cup brown sugar or brown sugar substitute-for-baking, ½ cup granulated sugar or sugar substitute-for-baking, ½ teaspoon baking powder and ¼ teaspoon baking soda.
Beat on medium speed until blended.
Add in 2 eggs and 1 teaspoon vanilla.
Beat in 1¼ cups all-purpose flour.
Stir in 2½ cups rolled oats and ¾ cup mini chocolate pieces.

Drop dough in ¼ cup portions on cookies sheets to make large cookies.
Press dough slightly into circles.
Bake for 10 minutes or golden brown.
Remove to wire racks and cool.
Makes 16 large cookies.

Serve cookies with a small scoop of reduced-fat vanilla ice cream between 2 cookies to make an ice cream sandwich.

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Healthy Layered Salad
In a glass bowl with tall sides, layer the following ingredients from bottom to top: 4 cups torn lettuce, 1 cup shredded low-fat cheddar cheese, 2 cups sliced mushrooms, 1 red onion sliced into rings, and 2 (10-ounce) packages of frozen peas.

Dressing: Whisk together in mixing bowl ½ cup reduced-fat mayonnaise or salad dressing, ½ cup reduced-fat sour cream, 2 T. fresh lemon juice, 1 teaspoon minced garlic, 2 T. reduced-fat Parmesan cheese, and ¼ teaspoon black pepper.

Pour dressing over the top of the salad to the edges of the bowl. Do not stir in.
Cover with plastic wrap and refrigerate for 24 hours.
Before serving, sprinkle the top with ½ cup shredded reduced-fat cheddar cheese and 3 T. reduced-fat bacon bits.

*Spinach and celery were omitted because of their oxalate content.

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Cheesy Baked Potatoes
Preheat oven to 425 degrees.
Rinse 6 medium potatoes and cut into think slices crosswise.
Pat dry with paper towels and put into mixing bowl.
Toss with ¼ cup reduced-at Parmesan cheese and 2 T. melted no-trans fat margarine.

Coat a 9-inch pie plate with vegetable oil cooking spray.
Place potato slices in layers into the pie plate.
Sprinkle the top with 1 T. melted no-trans-fat margarine and 2 T. reduced-fat Parmesan cheese.
Bake in oven for 1 hour or until potatoes are tender.
Remove from oven.
Loosen the edges with a knife.
Invert onto a serving plate.
Garnish with chopped fresh chives or parsley.
Makes 8 servings.

*Sweet potatoes were omitted because of their oxalate content.

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Fruit Salad with Lime Juice
In mixing bowl gently toss together 2 peeled and chopped fresh oranges, 2 peeled and diced fresh kiwi, 2 peeled and sliced bananas, and 1 cup pineapple chunks.
In small mixing bowl stir together 1 cup fat-free sour cream, the grated peel from 1 fresh lime, 1 T. fresh lime juice and 1 T. sugar substitute of choice.
Pour dressing over the fresh fruit and stir together.
Spoon fruit salad into individual serving dishes.
Makes 8 servings.

*Berries were omitted because of their oxalate content.

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Baked Halibut
Preheat oven to 450 degrees.
Coat a baking dish with vegetable cooking spray.

In saucepan heat 1 teaspoon olive oil over medium-high heat.
Add ½ cup diced zucchini, ½ cup diced yellow squash, 1 medium diced onion and 1 teaspoon minced garlic. Cook until tender.
Remove from heat.
Stir in 3 fresh diced tomatoes, 2 T. chopped fresh chopped basil and ¼ teaspoon freshly ground black pepper.

Place 4 (4-ounce) halibut steaks into the baking dish.
Spoon squash mixture over each halibut steak.
Bake in oven for 15 minutes or until fish flakes easily.
Makes 4 servings.

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Chili Dogs
Chili: In large skillet brown 1 lb. lean ground beef or ground turkey breast with 1 medium chopped onion and 2 teaspoons minced garlic.
Add 1 teaspoon canola oil if needed to prevent sticking.
Cook until meat is browned; break up the meat into chunks as it is cooking.
Drain off any drippings.
Add in 1-2 T. chili powder (depending upon your preference for spiciness), 1 teaspoon sugar, ½ teaspoon black pepper and 2 teaspoons oregano.
Stir in thoroughly and simmer over low heat for 15 minutes.
Stir in 1 (8-ounce) can no-salt-added tomato paste, 1 (14½ -ounce) can Mexican-style diced, undrained tomatoes and 1 (15-ounce) can drained and rinsed kidney beans.
Simmer for at least 15 minutes or until hotdogs are ready to serve.
Makes enough chili for 8-10 hotdogs.

Grill reduced-fat, fat-free or turkey hotdogs on barbecue until heated through.
Do not char or overcook.
Place grilled hotdog in multi-grain hotdog bun and top with chili.

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Sweet Potato Salad
Peel and quarter 2 large white potatoes and 2 large sweet potatoes.
Place into steamer basket over 1-inch water.
Bring water to a boil; cover saucepan, reduce heat slightly and cook for 20-30 minutes, or just until fork-tender. Remove steamer basket and cool potato slightly and cut into chunks.
Place in serving bowl.
Add 2 stalks sliced celery and 1 chopped medium red onion. (Optional: Add 2 chopped hard cooked eggs)

In small mixing bowl whisk together the dressing ingredients: 1 cup reduced-fat mayonnaise or salad dressing, 1 T. spicy mustard and 1½ teaspoons ground black pepper.
Add to potato salad and stir together to coat all ingredients.
Chill in refrigerator before serving.
Makes 8 servings.

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Dirt Dessert
Prepare 2 (3.4-ounce) packages of chocolate pudding according to package directions, using skim milk.
Gently stir in 1 (3 ounce) package of reduced-fat cream cheese, softened to room temperature.
Fold in 1 (8-ounce) carton reduced-fat frozen whipped topping, thawed.
Pour pudding mixture into a 9-inch square baking pan.
Evenly top with 1 cup chocolate cookie crumbs.
This pudding can be served in small individual decorative flower pots.
Top with a few gummy worms for fun.
Makes 8 servings.

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Broccoli Casserole
Coat a 2-quart baking dish with vegetable cooking spray.
Spread the bottom with 3 cups of cubed whole-grain Italian bread.
In mixing bowl toss together 1 (10-ounce) package thawed and coarsely chopped frozen broccoli florets, 1 (12-ounce) jar drained and sliced roasted red peppers, 5 sliced green onions and 1 cup shredded reduced-fat Italian cheese.
Spread half the broccoli mixture over bread cubes.
Layer with 3 more cups of bread cubes, and then finish with a layer of the remaining broccoli mixture.

In mixing bowl whisk together 1½ cups egg substitutes, 1¾ cups fat-free milk, ¼ cup fat-free half-and-half cream, ¼ teaspoon dried thyme and ¼ teaspoon black pepper.
Pour evenly over the casserole.
Cover tightly with foil; refrigerate for 2 hours or overnight.

Heat oven to 350 degrees.
Let casserole stand at room temperature while oven is warming up.
Bake, covered, for 60 minutes.
Uncover and bake additional 5 minutes or until a knife inserted in the middle comes out clean.
Let stand for a few minutes before servings.
Makes 6 servings.

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Strawberry Cobbler
Heat oven to 350 degrees.
In mixing bowl toss together 2 quarts fresh strawberries (hulled and cut into half), ½ cup sugar or sugar substitute, ¼ cup orange juice, 2 T. quick-cooking tapioca, ½ teaspoon cinnamon and ¼ teaspoon nutmeg.
Pour into a 1½-quart baking dish coated with vegetable cooking spray.

Topping: In small bowl stir together 1 cup flour, ½ cup sugar or sugar substitute and ¼ teaspoon baking soda. Add in 6 T. fat-free milk, 3 T. reduced-fat sour cream and 3 T. melted no-trans fat soft margarine.
Mix until combined.

Spoon topping over the strawberry cobbler mixture.
Sprinkle lightly with sugar. Bake in oven for 35 minutes or until top is golden brown and filling is bubbly.
Makes 6 servings.

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Mother's Day Burrito
Peel, core and cut into quarters 3 medium apples.
Cut into slices and place in medium saucepan.
Stir in 1 T. fresh lemon juice and ½ cup orange juice.
Bring the mixture to a boil; reduce heat and simmer for 5 minutes.
Stir in ¼ cup packed brown sugar or 2 T. brown sugar-substitute-for-baking, ¼ teaspoon ground cinnamon and 1/8 teaspoon nutmeg.
Cook for two more minutes.
Stir 1 T. cornstarch into 2 T. orange juice.
Add to apple mixture and bring to a boil.
Stir while the mixture thickens.
Stir in 1/3 cup chopped pecans.
Cool slightly. * To simplify this, canned apple pie filling can be used instead.

Heat oven to 375 degrees.
Coat a baking sheet with vegetable cooking spray.
Place 4 8-inch multigrain tortillas on counter top.
Spoon one-quarter of the apple mixture into the center of each tortilla, leaving 1-inch edges.
Fold each tortilla side over the filling.
Before folding the last edge, moisten with water, then fold.
The water will hold the tortilla edge in place.
Repeat for each tortilla.
Place the tortillas on the baking sheet, seam side down.
Brush the tops with melted no trans fat soft margarine; sprinkle lightly with sugar.
Bake in preheated oven for 20 minutes or until golden brown.
Remove from oven and transfer tortillas to baking rack to cool before cutting.
Makes 4 servings.

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Spring Cucumber Sandwiches
Peel 1 large cucumber; cut in half lengthwise and scoop out the seeds.
Slice cucumber into thin slices.
In small bowl stir together ½ (8-ounce) package reduced-fat cream cheese and 3 T. snipped fresh basil.
Place 8 slices of firm whole-grain bread on countertop.
Spread 1 T. cream cheese mixture on one side of each slice of bread.
Top 4 bread slices with cucumber slices, then thin slices of apricots or nectarines (pits removed); finally, top with another slice of bread, cream cheese-side down.
Cut each sandwich into quarters diagonally.
Makes 4 sandwiches.

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Heavenly Chocolate Squares
Preheat oven to 350 degrees.
In mixing bowl stir together ¾ cup sugar or ¼ cup + 2 T. sugar-substitute-for-baking, 1 cup all-purpose flour, 3 T. baking cocoa, and 2 teaspoons baking powder.
Add ½ cup fat-free milk, 1/3 cup melted no trans fat soft margarine and 1½ teaspoons vanilla extract.
Pour into 9-inch baking pan.
Set aside.

In smaller bowl stir together ½ cup sugar or ¼ cup sugar-substitute-for-baking, ½ cup packed light brown sugar and ¼ cup baking cocoa.
Sprinkle evenly over the batter.
In bowl stir together 1¼ cups + 2 T. hot water and ½ teaspoon almond extract.
Pour liquids over the batter.
Do not stir.
Bake for 40 minutes or until the center is almost set.
Remove from oven and let sit for 15 minutes.
Spoon into individual dessert dishes.
Top with a generous spoonful of light cherry pie filling.
Makes 8-10 servings.

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Mango-Veggie Salad
In a medium serving bowl toss together 2 large, pitted and diced fresh mango, 1 peeled and thinly sliced cucumber and 1 thinly sliced red onion.
To make the dressing whisk together in a small mixing bowl 3 T. fresh lime juice, ½ teaspoon grated lime zest, 1 teaspoon canola oil and 3 T. fresh minced cilantro.
Just before serving, pour dressing over salad and toss.
Makes 6 servings. *High in potassium: mango

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Pasta-Dried Fruit Salad
Cook 8 ounces bowtie (farfalle) pasta in boiling water according to package directions.
Drain pasta thoroughly. Set aside.

In nonstick skillet heat 1 T. olive oil.
Add 2 teaspoons minced garlic and sauté gently to flavor the oil.
Add 1 (19-ounce) can drained garbanzo beans and ½ cup unsalted chicken broth.
Stir together to combine flavors and heat.
Add 4 cups fresh baby spinach and ½ cup golden raisins.
Other dried fruits can be added if desired (diced apricots, cranberries, etc.)
Heat until spinach is wilted, about 2-3 minutes.
Add drained pasta and toss together.
Add 3 T. reduced-fat grated Parmesan cheese and freshly ground black pepper; toss.
Makes 8 servings. *High in potassium: garbanzo beans, spinach dried fruit

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Fresh Grape Dessert
Rinse 3 cups green and red seedless grapes.
Set aside to drain.
Toss grapes with ¼ cup chopped walnuts or pecans.
Divide into individual glass dessert dishes.
At serving time, top each dessert with a generous dollop of the sour cream topping.

Topping: In small bowl whisk together ½ cup fat-free sour cream, 1 T. powdered sugar or 2 teaspoons sugar substitute, 1 teaspoon fresh lemon juice and ½ teaspoon lemon zest.
Cover and store in refrigerator until time to serve.

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Wonderful Cancer-Fighting Roasted Vegetables
Preheat oven to 450 degrees.
Wash vegetables and cut into bite-size pieces: 1½ lb. new potatoes, 1 lb. fresh asparagus, 2 medium zucchini, 4 medium carrots, 2 red onions, 1 yellow bell pepper and 1 green bell pepper.
Place potato and carrot chunks into a steamer basket; steam over boiling water for 8 minutes to pre-cook.
Place all vegetable pieces into large bowl.
Add dressing and toss to coat.

Dressing: Shake together in jar with lid to combine: ¼ cup olive oil, 2 T. fresh lemon juice, 1 teaspoon minced garlic and ¼ teaspoon black pepper.

Spread vegetables onto cookie sheets in single layer.
Bake for 15 minutes.
Stir to turn the vegetables for even browning.
Add 2 cups grape tomatoes and stir in to coat with dressing.
Bake an additional 15 minutes.
Remove and serve.
Makes 8 servings.

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Veggie Sloppy Joes
In saucepan, heat 1 T. olive oil over medium-high heat. Add 1 teaspoon minced garlic, 1 finely chopped green bell pepper, 1 finely chopped red bell pepper, and 1 chopped red onion.
Sauté until vegetables are tender.
Add 2 cups frozen vegetarian soy crumbles.
Stir together to mix. Add 1½ cups no-salt-added tomato sauce, 1 T. Worcestershire sauce, 1 teaspoon chili powder, ½ teaspoon cumin and ¼ teaspoon black pepper.
Stir to combine and simmer for 10 minutes.
Spoon over 4 toasted multi-grain hamburger buns.
Makes 4 servings.

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Lemon Bread
In mixing bowl beat together 1 cup sugar or ½ cup sugar-substitute-for-baking, 1/3 cup no-trans-fat soft margarine, ½ teaspoon lemon extract and ¼ cup fresh lemon juice. Add in 2 eggs or ½ cup egg substitutes. In another bowl stir together 1½ cups all-purpose flour, 1 teaspoon baking powder and ¼ teaspoon salt. Add dry ingredients and ½ cup skim milk to sugar mixture and blend until smooth. Stir in 2 T. grated fresh lemon peel.

Preheat oven to 350 degrees. Coat an 8-inch loaf pan with vegetable cooking spray. Add batter. Bake for 1 hour. Remove from oven and cool slightly remove from pan.

Optional glaze: In bowl whisk together ½ cup sifted powered sugar and ¼ cup fresh lemon juice. Poke holes in the top of the bread with a toothpick. Pour glaze over the bread and let stand for 45 minutes. Serve or wrap in foil. Makes 12 slices.

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Special Grilled Cheese Sandwiches
Place ¼ cup roasted red peppers on a paper towel to drain thoroughly.
Blot on both sides.
Chop peppers and set aside.

In small bowl stir together 2 T. low-fat mayonnaise, 1 teaspoon white wine vinegar and a dash of hot pepper sauce or ½ teaspoon Mrs. Dash sodium-free seasoning.
Add 1½ cups grated low-fat cheddar cheese (Cabot, Kraft), ¼ cup chopped fresh basil, 2 T. finely chopped green onion and red peppers.

On one side of 4 slices multi-grain bread, lightly spread no-trans-fat soft margarine.
Place the bread margarine-side-down on Teflon coated skillet.
Spread each slice with one-fourth of the cheese mixture.
Top with fresh tomato slices.
Top each with a slice of multi-grain bread.
Spread margarine on the top slices.
Heat skillet over medium heat.
Cook, then turn when bread is golden brown.
Cook an addition 3-4 minutes or until cheese is melting and bread is slightly brown.
Remove from skillet to cutting board.
Cut each sandwich in half. Makes 4 servings.
*Serve with cream of tomato soup made with skim or 1% milk for additional calcium boost.

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Cheesy Cauliflower Soup
Heat 1 T. light-flavored olive oil in saucepan.
Add 1 chopped medium onion and sauté until onion is tender.
Add 1 head fresh cauliflower, separated into flowerets.
Stir to combine with onions and cook for 2-3 minutes.
Stir in ½ cup skim milk and 2½ cups reduced-sodium chicken broth.
Bring to a boil and then reduce heat to simmer.
Cover and cook for 30 more minutes or until cauliflower is tender.

Pour soup in batches into food processor.
Process until smooth and return to saucepan to cook over low heat.
Before serving whisk in ½ cup reduced-fat shredded cheddar cheese.
Stir until melted.
Stir in 2 T. chopped fresh dill just before serving.
Makes 8 servings.

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Baked Banana Pudding
Separate egg yolks and whites from 3 eggs into two bowls. Set aside.

In saucepan stir together ½ cup sugar, 1/3 cup all-purpose flour and a dash of salt. Whisk in 2 cups 1% milk and the 3 egg yolks. Cook and stir over medium heat for 10 minutes or until thickened. Remove from heat and stir in ½ teaspoon vanilla extract. Spread one-third of pudding into the bottom of a 1½ -quart casserole dish. Cover the top with a layer of reduced-fat vanilla wafer cookies, and then a layer of sliced bananas. Add another layer of pudding, then cookies, then bananas. Add the last of the pudding for the top layer.

Preheat oven to 350 degrees. In mixing bowl beat egg whites with electric mixer until soft peaks form. Add ¼ cup sugar and beat until stiff. Spread on top of pudding to cover entire surface; spread to the edges of the pudding to seal. Bake in hot oven for 20 minutes or until browned. Cool slightly, then refrigerate until serving time. Makes 8 servings.

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Lemony Pancakes for Easter Morn
In large bowl stir together 1 cup all-purpose flour, ½ teaspoon nutmeg, 1 T. sugar or sugar substitute, 1¼ teaspoons baking powder.
In another bowl combine 1¼ cups reduced-fat ricotta cheese, 2 eggs or ½ cup egg substitute, ¾ cup skim or 1% milk and the juice and zest 1 medium lemon.
Add the liquid ingredients to the flour mixture and stir together, just until moistened.
The batter will be slightly lumpy.

Heat nonstick skillet over medium heat.
Coat with vegetable oil cooking spray.
Spoon ¼ cup batter onto skillet.
Cook until bubbles form on the top surface.
Flip and cook until golden brow.
Serve warm with maple syrup, low-sugar jam, cooked berries or a dusting of confectioner's sugar.

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Asparagus-Spinach Salad
Dressing: In food processor combine 1 cup sliced strawberries, ½ cup fresh orange juice, 2 T. raspberry vinegar, 2 T. light olive oil and 2 teaspoons honey.
Set aside.

Steam 1-lb. small fresh asparagus spears until just tender, about 4 minutes.
Rinse under cold running water.
Cut spears into 1-inch pieces.
In salad bowl toss together 1 package fresh baby spinach, asparagus pieces, ¼ cup toasted slivered almonds and dressing.
Makes 4 servings

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Lemon Tart
Crust for tart: Preheat oven to 425 degrees.
Use refrigerated uncooked pie pastry.
Unfold 1 pastry roll and let sit at room temperature for 10 minutes.
Press pie dough onto bottom and up the sides of an 11-inch tart pan.
Place in freezer for 10 minutes to firm.Line pastry shell with foil.
Bake for 15 minutes; remove foil.
Bake 5 minutes more until lightly browned. Cool on wire rack.
Reduce oven temperature to 375 degrees.

Lemon filling: In bowl whisk together ¾ granulated sugar and 1 T. cornstarch.
Whisk in 3 large eggs, one at a time, or ¾ cup egg substitutes.
Whisk in ½ cup softened no-trans-fat tub margarine; whisk in ½ cup reduced-fat sour cream, ½ cup fresh lemon juice and 3 T. freshly grated lemon peel.
Pour this mixture (it will look curdled) into tart shell.
Bake for 25 minutes or until a knife inserted near the center comes out clean.
Cool on wire rack.
Cover and refrigerate for at least 4 hours.
Just before serving, place tart pan on small, sturdy bowl; let pan sides fall down.
Place tart on serving plate.
Arrange fresh fruit on top just before serving: fresh strawberry halves, fresh raspberries, fresh kiwi slices. Refrigerate until serving time.
Makes 12 servings

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Healthy Tuna Melt
In mixing bowl stir together 1 (12-ounce) can of rinsed and flaked white tuna, 1½ cups packaged coleslaw mix and 2 stalks finely chopped green onions.
In another bowl combine 3 T. low-fat mayonnaise or salad dressing, 1 T. spicy mustard and 1/8 teaspoon black pepper.
Add to tuna mixture and toss to combine.

Preheat broiler. Spread tuna salad onto 8 multi-grain, high-fiber, lightly toasted English muffin halves.
Place on broiler pan and broil for 3-4 minutes.
Sprinkle each muffin half with 1/3 cup shredded reduced-fat cheddar cheese.
Return to broiler and cook until cheese melts, about 1 minute.
Makes 4 servings.

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Sweet Potato Pancakes
Rinse and drain 1 large can of sweet potatoes.
Cut into smaller chunks and place in mixing bowl.
Add ½ finely chopped small onion, 3 egg whites, 2 T. all-purpose flour and ¼ teaspoon black pepper.
Stir together until mixed thoroughly.
This mixture can also be blended in the food processor for a finer texture, if desired.

Heat a large nonstick skillet with cooking spray.
Add 1-2 teaspoons canola oil.
Spoon 1/3 cup potato batter into skillet.
Cook pancakes for 3-4 minutes per side or until golden brown.
Repeat, using all of the remaining batter.
Serve warm with fruit chutney.
Makes 12 pancakes

Apple Chutney In saucepan stir together 1 cup chunky natural applesauce, ½ cup drained canned tart cherries,, 2 T. Splenda sugar substitute, 1 teaspoon fresh lemon juice, ½ teaspoon lemon zest, ½ teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg.
Bring to a boil; reduce heat and simmer for 5minutes.
Serve warm over the sweet potato pancakes.
Makes 1½ cups.

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Key Lime Bars
Coat an 8x8-inch square pan with vegetable oil cooking spray.
In ziploc bag, crush 8 whole graham crackers.
Set aside 2 tablespoons.
In mixing bowl stir together crushed graham crumbs, ¼ cup Splenda sugar substitute, 1/8 teaspoon ground cinnamon and 2 T. trans fat free melted margarine.
Pour into pan, and press firmly and evenly on bottom of pan.

In saucepan stir together 1½ cups Splenda sugar substitute and 1/3 cup fresh lime juice.
Bring mixture to a boil.
Reduce heat and cook for 5 minutes or until the mixture is reduced by half.
Set aside to cool.
When cool, stir 2 cups plain low-fat yogurt into lime mixture; fold in 1 cup reduced-fat frozen, thawed whipped topping.
Pour over the graham cracker crust and spread out evenly.
Sprinkle the top with the 2 tablespoons graham cracker crumbs.
Cover with plastic wrap and freeze for 4 hours or more until firm.
Let stand at room temperature for 10 minutes before cutting bars.
Makes 9 servings.

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Terrific Tuna Pasta Salad
In serving bowl stir together: 1 (6-ounce) can drained and flaked tuna fish, 2 cups cooked multi-grain pasta, ¼ cup sliced red onion, 1 cup thinly sliced celery, ½ cup uncooked frozen green peas and ½ cup diced red peppers. In small bowl whisk together ¾ cup light mayonnaise or salad dressing, 1 teaspoon spicy mustard and 1/8 teaspoon black pepper.
Add to tuna salad and gently toss to coat all ingredients with dressing.
Refrigerate until ready to serve.
Makes 6 servings.
Items to donate to Food Drive: tuna, boxed pasta, mayonnaise, mustard or other condiments

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Chicken-Wild Rice Soup
Place ingredients in slow cooker: 3 cups water, 1 (14-ounce) can reduced-sodium chicken broth, 1 (10¾-ounce) can reduced-fat condensed cream of chicken soup, 2/3 cup uncooked wild rice, ½ teaspoon crushed dried thyme, ¼ teaspoon dried basil, 1 teaspoon minced garlic or ¼ teaspoon ground garlic powder and ¼ teaspoon freshly ground black pepper.
Cover with lid and simmer on low-heat for 8 hours or on high-heat for 4 hours.
Before serving stir in 3 cups cooked chicken or turkey breast (may be canned) and 2 cups fresh baby spinach.
Let sit in hot soup for 5 minutes before serving.
Makes 6 servings.
Items to donate to Food Drive: soups, rice, canned chicken

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Peanut Butter Cookies
Preheat oven to 375 degrees. In mixing bowl cream together ½ cup no-trans-fat margarine, ½ cup chunky peanut butter, ½ cup sugar or ¼ cup sugar substitute-for-baking, ½ cup brown sugar or ¼ cup brown sugar substitute-for-baking, 1 egg or ¼ cup egg substitute and ½ teaspoon vanilla extract.

In another bowl stir together 1¼ cups all-purpose flour and ¾ teaspoon baking soda.
Blend the flour mixture into the creamed ingredients.

Shape cookie dough into 1-inch balls; roll in granulated sugar.
Place on ungreased cookie sheets 2 inches apart.
Crisscross the top with fork tines.
Bake in preheated oven for 10-12 minutes.
Cook slightly and remove cookies to cooling racks.
Makes 4 dozen cookies.
Items to donate to Food Drive: peanut butter, sugar, flour, baking soda

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Flavorful Raisin Rice
In a saucepan stir together 2 cups water, 1 cup uncooked brown rice, 2 teaspoons cinnamon, a pinch of nutmeg, 1 teaspoon sugar and ½ cup raisins.
Bring to a boil and cook at medium-high heat for the length of time suggested on the rice box.
Keep saucepan covered.
For quick-cooking brown rice this will be 5-10 minutes. Serve warm.
Makes 4 servings.

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Full-of-Energy Stuffed Potatoes
Preheat oven to 425 degrees.
Scrub 2 large baking potatoes and bake in oven for 60 minutes.
Remove from oven and cool slightly.
Cut each potato in half lengthwise.

Scoop out the inside of the potatoes, leaving the potato shell with a small lining of potato.
Place scooped-out potato in mixing bowl.
Add 1 cup shredded fresh baby spinach leaves or ½ cup coarsely chopped fresh broccoli florets.
Stir in ½ cup crumbled feta cheese or shredded low-fat cheddar cheese, 1 teaspoon minced garlic, 2 T. low-fat Parmesan cheese and freshly ground pepper.
Fill each potato half with the potato-cheese mixture and place on baking sheet.
Return to the hot oven and bake for 10 minutes.
Makes 4 servings.

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Go-Go-Go Carrot Cake
Preheat oven to 350 degrees.
In mixing bowl stir together ½ cup egg substitute, 1/3 cup canola oil, ½ cup honey, 2 (4.5 ounce) jars of strained carrot baby food, ½ cup finely shredded fresh carrots, ½ cup drained crushed pineapple and 1 teaspoon vanilla.
In another bowl stir together ¾ cup white flour, ¾ cup whole wheat flour, ½ teaspoon baking soda, 1 teaspoon baking powder, 1 teaspoon cinnamon and ¼ teaspoon nutmeg.
Add flour mixture to liquid ingredients.
Stir gently to blend.
Stir in ½ cup golden raisins and 1/3 cup finely chopped walnuts combine thoroughly.

Coat a nonstick 8x8-inch baking pan with cooking spray.
Lightly dust the bottom with flour.
Pour batter into the pan.
Bake in preheated oven for 45 minutes or until a toothpick inserted in the center comes out clean.
Makes 9 servings.

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Rustic Italian Tomato Soup
In food processor or blender, process 1 (16-ounce) package frozen mixed bell pepper strips, 1 (14.5-ounce) can No-Salt-Added diced tomatoes (undrained), ½ (15.5-ounce) can No-Salt-Added navy beans (rinsed and drained), 3 T. chopped fresh basil leaves, 2 T. snipped fresh parsley, 1 T. balsamic vinegar, ½ teaspoon crumbled dried oregano, 1 medium minced garlic clove and 1/8 teaspoon crushed red pepper flakes.
Process until slightly chunky or smooth.
Pour into large saucepan.
Bring to a boil over high heat.
Reduce heat and simmer, covered, for 20 minutes, or until flavors are blended.
Remove from heat.
Stir in 1 T. olive oil and ¼ teaspoon salt.
Ladle into soup bowls.
Makes 4 servings.
Recipe source: Love Your Heart cookbook, AHA, 2007.

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Scones with Dried Cherries
Preheat oven to 425 degrees.
Lightly coat a baking sheet with vegetable oil spray.
In food processor process 2 cups all-purpose flour, ¼ cup firmly packed dark brown sugar, ¼ cup no trans fat margarine, 2 teaspoons baking powder, ½ teaspoon baking soda, ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, and 1/8 teaspoon salt.
Pour into a large bowl.
Stir in ½ cup dried cherries or cranberries.

In small bowl whisk together ¾ cup low-fat buttermilk and 2 T. molasses.
Add to flour mixture and stir just until moistened.
Lightly flour a flat surface.
Turn out dough onto surface.
Pat dough into an 8- or 9-inch circle.
Cut into 8 wedges.
Place the wedges 2-inches apart on baking sheet.
Brush the wedges with 1 T. fat-free milk and sprinkle with 1 teaspoon sugar.
Bake for 15 minutes or until brown.
Transfer to serving plate.
Makes 8 scones.
Recipe source: Love Your Heart Cookbook, American Heart Association, 2007.

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Meringue Shells with Gingered Berries
Preheat oven to 175 degrees.
In medium mixing bowl, with an electric mixer on high speed, beat the whites of 3 large eggs until foamy. Add ½ teaspoon vanilla extract, 1/8 teaspoon salt and 1/8 teaspoon cram of tartar.
Beat until soft peaks form. Add ½ cup sugar, 1 T. at a time, and beat until stiff peaks form and the sugar is dissolved.
Rub a little meringue between your fingers; it should feel smooth, not gritty.

Line a baking sheet with cooking parchment.
Spoon equal amounts of the egg white mixture in 8 mounds as far apart as possible on the baking sheet. Smooth each mound into a 4-inch circle.
Using a spoon, press into the center of each to form a well.
Bake for 1½ hours. Do not open the oven door.
Turn off the oven, leaving the meringues inside with the door closed for another 1½ hours.

Meanwhile, in a medium bowl stir together 1 cup fresh blueberries, 1 cup fresh raspberries or quartered fresh strawberries, 3 T. crystallized ginger (finely chopped) and ¼ teaspoon grated lemon zest.
Cover with plastic wrap and refrigerate until needed.
To serve, place the meringue shells on dessert plates.
Spoon ¼ cup sorbet into each.
Top with berry mixture.
Makes 8 servings.
Recipe source: Love Your Heart Cookbook, American Heart Association, 2007.

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Barley Soup
Combine all ingredients in a slow cooker: 4 cups reduced-sodium vegetable or chicken broth, 1 (14½-ounce) can No-Salt-Added diced tomatoes, 1 (8-ounce) can No-Salt-Added tomato sauce, 1 (10-ounce) package frozen mixed vegetables, 1 medium diced zucchini, 1 cup sliced celery, 1 cup sliced carrots, ½ cup chopped onion, ½ cup uncooked barley, ½ teaspoon crushed basil, ¼ teaspoon dried oregano, 1 teaspoon minced fresh garlic, 2 T. chopped fresh parsley, ¼ teaspoon black pepper and 1 T. fresh lemon juice.
Cover and set on low heat; cook for 9 hours.
Makes 6 servings.

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Summer Squash with Pesto and Pine Nuts
Spread 1 T. pine nuts in single layer in ungreased skillet.
Dry-roast over medium heat for 4 minutes or until fragrant.
Transfer to small bowl.

Pour 1 teaspoon olive oil into the same skillet; swirl to coat the bottom.
Cook 2 small yellow squash, cut crosswise into ¼-inch slices, for 1-2 minutes or until crisp-tender.
Stir in 1 undrained (14.5-ounce) can no-salt-added diced tomatoes and ¼ teaspoon salt. Increase heat to medium high and bring to a simmer.
Reduce heat and simmer, covered, for 6-8 minutes, or until squash is tender.
Stir in 2 T. prepared pesto.
Pour into serving bowl.
Sprinkle with pine nuts and 1 T. shredded or grated Parmesan cheese.
Makes 4 servings.
Recipe from Love Your Heart Cookbook, American Heart Association.

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Cherry Tarts
Preheat oven to 350 degrees.
In mixing bowl beat together 1 (8-ounce) package reduced-fat cream cheese, 1 (3-ounce) package fat-free cream cheese, ½ cup fat-free sour cream, ½ cup egg substitutes and 1 T. vanilla extract.

Put paper baking cups into a 12-muffin cup tin.
Place 1 reduced-fat vanilla wafer into the bottom of each muffin cup.
Evenly fill muffin cups with cream cheese batter.
Bake in oven for 45 minutes.
Cool completely.
Top each tart with 1 T. light cherry pie filling.
Makes 12 cherry tarts.

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Barley Stuffed Red Bell Peppers
Preheat oven to 350 degrees.
In saucepan, stir together 1 cup reduced-sodium chicken broth and 2/3 cup quick-cooking barley.
Bring to a boil; reduce heat c