Low-Fat Recipes
VIETNAMESE CHICKEN
	This recipe is an example of chicken "Hunt Style"--simple chicken dishes made from ingredients found in the particular region or country. Here, the chicken is infused with Asian flavors. Serves six. Per serving: 2.8 grams fat, 104 calories. 6 half breasts chicken 1/4 cup light soy sauce 1 tablespoon salad oil 2 tablespoons lemon juice 2 cloves garlic, crushed 1/2 teaspoon black pepper 1/2 teaspoon sugar 1 teaspoon oyster sauce 1 inch fresh ginger, minced 1 loaf Chinese tofu, thinly sliced (optional) Stir together all ingredients except chicken in a bowl. Add chicken, stir to cover, and marinate in refrigerator two or more hours. Bake chicken in a casserole dish at 350 degrees for 45 minutes to one hour. Serve over rice.
BAKED ACORN SQUASH This classic winter dish will fill your house with a wonderful, rich smell. To reduce even more fat and calories, replace the low-fat margarine with sprinkles of cinnamon and nutmeg. Serves four. Fat per serving: .25 gram. 1 acorn squash 1 tablespoon low-fat margarine 1 tablespoon brown sugar Preheat oven to 400 degrees. Cut squash in half; remove seeds. Bake on ungreased cookie sheet 30 to 40 minutes, until tender. Scoop out pulp; mix with margarine and brown sugar. Return to squash shells; bake 15 minutes, until heated through. BANANA OAT MUFFINS One of the easiest ways to eliminate fat from baked goods like brownies and muffins is to replace some or all of the oil with applesauce. This recipe does just that, yielding muffins that are exceptionally moist and flavorful. Makes 12. Per muffin: 1.5 grams fat, 181 calories. 1 egg, beaten 3/4 cup milk 1/3 cup honey 1/4 cup unsweetened applesauce 1 cup mashed bananas (about 3) 2 cups quick-cooking oats 1-1/4 cups flour 1/4 cup sugar 3 teaspoons baking powder 1/4 teaspoon salt Preheat oven to 400 degrees. Spray muffin cups with non-stick spray or line with paper liners. Combine egg, milk, honey, applesauce, banana, and oats; let stand five minutes. Stir together remaining ingredients. Add egg mixture to dry ingredients all at once; stir just until moistened. Spoon into pan; bake 18 to 20 minutes. BLACK BEAN AND CORN SALAD This colorful salad is lovely to look at and also very good for you--it's packed with protein and fiber. It makes a great luncheon dish, or you can serve it as a side salad with a Mexican meal. Note: You need to start this salad the day before you're going to serve it, so the beans can marinate in the dressing. Serves 10. Per serving: 2.5 grams fat, 130 calories. Salad: 1/2 pound dried black beans 2 quarts water 1 teaspoon salt 1/2 teaspoon dried oregano 1/4 teaspoon ground cumin 1 clove garlic, minced 1-1/2 cups fresh cut corn 3/4 cup chopped purple onion 1/2 cup chopped sweet red pepper Dressing: 1-1/2 tablespoons olive oil 1/3 cup water 1 tablespoon red wine vinegar 1 teaspoon balsamic vinegar 1 teaspoon cider vinegar 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/2 teaspoon sugar 1/8 teaspoon ground red pepper Wash and sort beans. Bring water to a boil in a dutch oven; add beans. Cover and remove from heat. Let stand one hour. Add salt, oregano, cumin, and garlic; stir well. Bring to a boil; cover, reduce heat, and simmer 35 minutes or until beans are tender. Drain. Combine all dressing ingredients in a jar. Cover tightly; shake vigorously. Combine beans and dressing in a large bowl, tossing well. Cover and chill at least eight hours, stirring occasionally. Cook corn in boiling water to cover, three minutes; drain. Plunge into ice water; drain well. Add corn, onion, and red pepper to chilled bean mixture; toss well. Cover and chill thoroughly. BREAD PUDDING Here's the perfect dessert to complement yesterday's Jambalaya recipe. This version of bread pudding has the fiber of whole wheat bread, and it's studded with raisins. The pudding is great served warm or cold. Serves six. Fat per serving: 1 gram. 5 cups 1/2-inch cubes of day-old whole wheat bread (5 to 7 slices) 1/3 cup raisins 1/2 cup sugar 3/4 teaspoon ground cinnamon 2 cups skim milk 1/4 cup plus 2 tablespoons fat-free egg substitute 2 teaspoons vanilla Preheat oven to 350 degrees. Coat a 1-1/2 quart casserole with cooking spray. Toss together bread cubes and raisins. Mix sugar and cinnamon in a large bowl. Add milk, egg substitute, and vanilla; mix well. Pour over bread mixture; stir gently. Let mixture sit for 10 minutes. Pour into baking dish. Bake 1 hour, until a sharp knife inserted in the center comes out clean. Let sit 1/2 hour before serving. CARROTS L'ORANGE The sweet, orange glaze on these sliced carrots is sure to make them a favorite with everyone in your family. Serves four. Fat per serving: .3 gram. 1 pound carrots, peeled and cut in 1/4-inch slices 3/4 cup fat-free chicken broth 2 tablespoons frozen orange juice concentrate, thawed 2 teaspoons sugar 1/4 teaspoon ground ginger Combine carrots and broth in a saucepan; bring to a boil. Cover and reduce heat; simmer 10 minutes. Uncover; cook over high heat five more minutes. Add remaining ingredients; stir well. Cook two to three minutes until carrots are tender. FRUIT SMOOTHIE Here's a cool, satisfying beverage to start your day or pick you up after a workout. It's also great with a light lunch. Serves four. Fat per serving: .5 gram. 8 ounces chilled, undrained fruit cocktail 1 cup skim milk 1/4 cup nonfat dry milk powder 1/2 teaspoon vanilla 1/8 teaspoon ground cinnamon 1/2 cup ice cubes Combine all ingredients except ice cubes in a blender. Blend until smooth. Add ice cubes; blend again until smooth. Pour into glasses; sprinkle with cinnamon. HOT CRAB MEAT APPETIZERS This delicious crab meat spread is wonderful served on or with crackers or fresh vegetables. Makes two cups (16 servings). Per serving: 1.9 grams fat, 45 calories. 1 8-ounce package cream cheese, softened 1 package frozen crab meat, thawed and drained 2 tablespoons chopped onion 1 tablespoon skim milk 1/2 teaspoon cream-style prepared horseradish 1/4 teaspoon salt dash pepper 1/3 cup blanched, toasted almonds Preheat oven to 375 degrees. Blend all ingredients together and put in ovenproof bowl. Bake 20 minutes. JAMBALAYA This dish is filled with Cajun flavors and spices. It's a satisfying meal in a single dish--all you need is a salad on the side. Serves five. Fat per serving: 4 grams. 3/4 pound boneless, skinless chicken breasts, cut in 1/2-inch pieces 2 cups fat-free chicken broth 1-1/2 cups uncooked long grain brown rice 4 ounces lean turkey sausage, diced 16-ounce can crushed tomatoes 1/2 cup sliced celery 1/2 cup chopped green pepper 1/2 cup chopped onion 2 cloves garlic, minced 1 bay leaf 2 teaspoons Cajun seasoning Coat a large skillet with cooking spray. Cook chicken over medium-high heat three minutes, until browned. Add remaining ingredients. Bring to a boil; reduce heat, cover, and simmer 45 minutes until rice is tender. Remove from heat; let sit, covered, for five minutes before serving. LIGHT HONEY MUSTARD DRESSING All the flavor of a restaurant's rich, creamy honey dijon dressing, but less than 1/10 of a gram of fat per tablespoon. Makes about 1/2 cup. 1/2 cup plain fat-free yogurt 1 tablespoon honey 2 tablespoons dijon mustard Combine all ingredients in a small bowl; whisk until smooth. Chill 1/2 hour before serving. PEANUT-VANILLA BALLS This recipe gives you much of the flavor of Buckeyes and other peanut butter candy balls, without all the fat of the dipping chocolate. Makes about four dozen. Fat per candy: 2 grams. 1-1/2 cups vanilla wafer crumbs 1 cup powdered sugar 2 tablespoons unsweetened cocoa powder 1/2 cup light corn syrup 1/4 cup plus 2 tablespoons peanut butter Combine cookie crumbs, 1 cup powdered sugar, and cocoa in a large bowl. Combine corn syrup and peanut butter; mix well. Add to crumb mixture; mix well. Shape into 1-inch balls. Sprinkle with additional powdered sugar. STUFFED POTATOES Generally, if you order a stuffed potato in a restaurant, the result is a potato loaded with butter, cheese, and sour cream. Here's a variation that's stuffed with vitamins, protein, and flavor, but leaves the fat behind. Serves four. Fat per serving: 3 grams. 4 large baking potatoes 1-1/2 cups chopped onion 1-1/2 cups chopped mushrooms 1/2 teaspoon dried sage or rosemary 1/8 teaspoon white or black pepper 8 ounces firm tofu, drained and mashed 3 tablespoons chopped parsley 1 tablespoon dijon mustard paprika Bake potatoes in a microwave oven or preheated 425-degree oven (40 to 60 minutes in conventional oven). Heat oven to 375 degrees. Combine onion, mushrooms, sage, and pepper in a skillet; cover and cook five minutes over medium heat until mushrooms are tender. Cut potatoes in half lengthwise and scoop out the insides, leaving a 1/4-inch shell. Combine scooped potato with tofu, parsley, and mustard. Stir until smooth. Add mushroom mixture; mix well. Fill potato shells with mixture. Sprinkle with paprika. Place on a baking sheet and bake 20 minutes. STUFFED SOLE Delicate sole is complemented with crab meat and the flavors of sherry and lemon. This dish, which is quick and easy to prepare, makes an elegant entree at a dinner party. Serves four. Fat per serving: 4.5 grams. 3/4 cup seasoned dry bread crumbs 8 ounces cooked crab meat, flaked 3/4 cup dry sherry 1 teaspoon lemon juice 4 4-ounce sole fillets Preheat oven to 350 degrees. Lightly grease a small baking dish with olive oil, or coat with cooking spray. Stir together crumbs, crab meat, sherry, and lemon juice. Place 1/4 of this stuffing on each fillet; roll up. Secure with toothpicks. Place in baking dish, seam down. Sprinkle with paprika. Bake about 10 minutes, until fish flakes easily with a fork. SESAME TOFU NOODLES Even folks who say they hate tofu enjoy this dish. It doesn't keep well, but you probably won't have any leftovers to worry about. Note: You should be sure you're using real shoyu soy sauce (such as Kikkoman), not an imitation--it does make a difference in the flavor. Similarly, you can use noodles other than soy flat noodles, but the flavor will be quite different. (You can find soy noodles at natural foods stores.) Serves eight. Per serving: 5.9 grams fat, 280 calories. 1 pound tofu (firm, if possible) 1/2 cup shoyu (soy sauce) 2 tablespoons toasted sesame oil 1/2 cup water 1 tablespoon rice or wine vinegar Dash or 2 hot pepper sauce Pinch powdered mustard 1 pound soy flat noodles 1 tablespoon toasted sesame seeds 1 bunch green onions, thinly sliced At least 24 hours before making the dish, freeze the tofu. For a firmer texture, it may be frozen after draining the liquid. Thaw tofu; drain it and slice into 1/4-inch-thick slices. Mix shoyu, sesame oil, water, vinegar, pepper sauce, and mustard. Marinate tofu slices, then fry in a skillet until browned on both sides. Set aside to cool slightly. Cook noodles in water with a small amount of oil until done. Drain thoroughly. Meanwhile, slice tofu slabs into small pieces, about 1-inch long and 1/2-inch wide. Mix tofu pieces into cooked noodles along with remainder of marinade liquid. Sprinkle green onions and sesame seeds over dish. TACO SOUP Yesterday's Black Bean and Corn Salad would make a good accompaniment to this hearty soup, which combines the spicy flavors of a taco in a bowl. This soup is quick and easy to make, so it's a good choice for unexpected company. Serves eight. Per serving: 5.3 grams fat, 200 calories. 1 pound ground turkey 1 package taco seasoning mix 2 onions, sliced 1 32-ounce can diced tomatoes 1 16-ounce can dark red kidney beans, undrained 1 16-ounce can chicken broth 1 8-ounce package frozen corn In large kettle, saute meat until pink is gone. Add taco seasoning and onions as meat browns; then add tomatoes, beans with liquid, chicken broth, and corn. Simmer for about 30 minutes before serving. CUCUMBER SALAD This light, tangy salad makes a good beginning to almost any meal. Be sure you allow time for the salad to sit before serving, so the vegetables can soak up plenty of flavor. Note: You can use dried herbs if you must, but the salad will taste best with fresh; if you use the dried variety, you need only about one teaspoon of each. Serves eight. Per serving: 3 grams fat, 58 calories. 2 cucumbers, washed and sliced thin 1 small onion, chopped 2 tablespoons fresh parsley 2 tablespoons fresh mint 2 tablespoons fresh basil 2/3 cup cider vinegar 2 tablespoons sugar 1 tablespoon oil 3 tablespoons water 2 hard-boiled eggs, sliced Combine cucumbers, onion, and herbs. Mix vinegar, sugar, oil, and water for dressing; toss with cucumbers. Let sit at room temperature for one hour; then refrigerate until time to serve. Garnish with hard-boiled eggs. NEW YORK STYLE CHEESECAKE Here's the original kind of rich, creamy cheesecake--minus the hefty dose of fat. Be sure to remove the cake from the oven as soon as the center is set (no jiggling). It's better to undercook it a little than to overcook. To help prevent the cake from cracking, cover it with plastic wrap while still warm. Serve with fruit sauce made from frozen fruit sweetened with just a bit of sugar or honey. Serves 12. Per serving: .3 gram fat, 214 calories. 1-1/2 cups fat-free cookies, crushed into crumbs 64 ounces plain nonfat yogurt, drained to make 4 cups of yogurt cheese (see yesterday's recipe) 1 cup honey 2 teaspoons vanilla 4 tablespoons arrowroot 5 egg whites Preheat oven to 300 degrees. Press cookie crumbs evenly over bottom and one inch up sides of a 9-inch or 10-inch springform pan. Chill. Beat remaining ingredients until well blended. Pour into pan; bake 60 to 75 minutes, until center no longer jiggles and top is slightly brown. Cool on a wire rack, then refrigerate until well chilled before serving. YOGURT CHEESE Why make your own yogurt cheese at home? Because you'll then have a ready, non-fat substitute for sour cream, cream cheese, and mayonnaise--tomorrow you'll even see how to make terrific cheesecake with it. Note: You should avoid yogurt brands containing guar gum or gelatin, because they won't drain as well from the yogurt. Refrigerated yogurt cheese will keep for about five days. Makes two cups. Per serving: .05 gram fat, 16 calories. 32-ounce plain fat-free yogurt Line a strainer or colander with coffee filters or cheesecloth. Add the yogurt. Place over a large bowl, and refrigerate. Allow to drain four to six hours if you want the consistency of sour cream, 12 or more hours for the consistency of whipped cream, or 24 or more hours for the consistency of cream cheese. APPLE CELERY SALAD This salad has no oily dressing, yet provides a very different taste treat. You can use your favorite kind of apple, but a yellow apple like Golden Delicious provides a lovely color combination against the green lettuce. Serves four. Per serving: .2 gram fat, 45 calories. 1 head Boston lettuce 1 bunch watercress Juice of 1 lemon 1 celery stalk, chopped 1 small anise bulb 1 large apple Wash and dry greens. Thinly slice the white portion of the anise bulb. Core and cube the apple. Toss anise and apple with lemon juice; add greens. When serving, grind fresh pepper over salad. CHOCOLATE MINT MOCHA CAKE This cake combines several favorite flavors in a single moist cake, accented with a chocolate mint glaze. You can enjoy the rich chocolate flavor because it comes from cocoa powder and chocolate syrup--which have only a tiny fraction of fat, unlike baking chocolate. Serves 16. Per serving: 1 gram fat, 207 calories. 2 cups flour 1 cup oat flour 1-1/2 cups sugar 1/2 cup unsweetened cocoa 2 teaspoons baking soda 2 cups strong coffee, at room temperature 1/2 cup chocolate syrup 1 tablespoon white vinegar 2 teaspoons vanilla Glaze: 1 cup powdered sugar 1 tablespoon unsweetened cocoa 1/4 teaspoon peppermint extract 4 teaspoons skim milk, at room temperature Preheat oven to 350 degrees. Spray a 9-inch by 13-inch baking pan with nonstick cooking spray. Sift together dry cake ingredients; set aside. Combine remaining cake ingredients in a bowl and whisk until thoroughly blended. Add coffee mixture to flour mixture; whisk until well blended. Pour into pan and bake 30 minutes, until a tester inserted in the center comes out clean. Cool. To make glaze, combine all ingredients and mix well. Microwave uncovered on high power for 20 seconds (until runny), or cook in a saucepan over medium heat for 20 seconds. Drizzle glaze over cake; let set for at least 15 minutes before serving. FETTUCCINE WITH SCALLOPS AND SHRIMP This seafood pasta dish is much like those you can enjoy in fine restaurants. It features an alfredo-like sauce, made with fat-free half-and-half rather than cream or butter. To reduce the fat even further, you can use low-fat or fat-free cheese. Note: Don't prepare the sauce ahead of time, because it won't hold. Serves six. Per serving: 4.7 grams fat, 234 calories. 1 bunch asparagus 3 cloves garlic, minced 3/4 cup fat-free half-and-half 1/3 cup fat-free chicken broth 1 teaspoon cornstarch 3/4 cup grated parmesan cheese 1/4 cup fresh parsley 1/4 teaspoon each salt and ground black pepper 1/4 pound scallops, sauteed until cooked 1/4 pound cooked shrimp, deveined and peeled 8 ounces fettuccine, cooked and drained Blanche asparagus; break into 1-inch pieces. Lightly spray 2-quart saucepan with vegetable cooking spray. Add garlic; cook one minute (do not brown). Stir together half-and-half, chicken broth, and cornstarch; add to saucepan. Heat to boiling, stirring frequently. Reduce heat; simmer one minute. Remove from heat; with whisk, stir in parmesan cheese, parsley, salt, and pepper. Toss hot pasta and sauce. Add asparagus and seafood; serve immediately. HEARTY CORN CHOWDER There's nothing nicer on a cold winter evening than a steaming bowl of soup--especially thick, savory soup like this chowder. Serves nine. Per serving: 1.1 grams fat, 164 calories. 1 cup water 4 cups peeled, diced potatoes 1/2 cup celery, sliced thin 1/2 cup chopped onion 1 tablespoon chicken bouillon granules 1-1/2 teaspoons dried savory 1/4 teaspoon ground white pepper 4 cups frozen (thawed) or fresh corn 3 cups skim milk 1/2 cup nonfat dry milk powder 3 tablespoons chopped scallions Combine water, potatoes, celery, onion, bouillon, savory, and pepper in a large soup pot; bring to a boil over high heat. Reduce heat to low; cover and cook 15 minutes, until potatoes are almost tender. Add corn to pot. Cover and simmer five minutes, until potatoes are tender. In a bowl, add milk powder to milk; mix well. Add to soup pot; cook, stirring constantly, until heated through (about five minutes). Remove four cups of soup and puree in batches in a blender or food processor. Return to soup pot. Simmer another five minutes. When serving, garnish with scallions. VEGETABLE MARINADE You can liven up almost any vegetables by letting them slowly soak up the delicious Italian flavors in this marinade. We've suggested a few here, but you can use your favorite firm vegetables. Be sure to let them marinate at least two hours--preferably an entire day. The marinated vegetables will keep for up to two weeks in the refrigerator. Serves six. Per serving: .2 gram fat, 32 calories. 1-1/4 cups water 2 tablespoons balsamic vinegar 1/3 cup cider vinegar 2 tablespoons lemon juice 2 teaspoons Italian seasoning 1/4 teaspoon white pepper 2 cloves garlic, minced 1/4 cup chopped parsley 2-1/2 cups vegetables cut in small pieces (green and red peppers, artichokes, carrots, celery, broccoli, cauliflower, red onion, and so on) Combine all ingredients except vegetables in a large saucepan. Add vegetables; bring to a boil, cover, and simmer 10 to 15 minutes until desired tenderness. Remove from heat and cool to room temperature. Refrigerate at least two hours before serving with a slotted spoon. ALMOST FAT-FREE CHICKEN BROTH Chicken broth forms the base of many soups and dishes. You can also use it to saute vegetables in place of oil or butter. By making your own slow-cooked broth, you have a low-salt, very low-fat ingredient ready to add savor to your favorite dishes. Makes about three cups. Per serving: .04 gram fat, 36 calories. 3-pound chicken, cut up 6 cups water 1 onion, cut in half and stuck with 2 cloves 1 carrot, cut in half 1 stalk celery (with leaves), cut in half 2 bay leaves 3 sprigs parsley 1/2 teaspoon dried basil or thyme Bring chicken pieces and water to a boil in a large soup pot. Reduce heat; skim off any pieces that come to the surface. Add remaining ingredients. Simmer gently, uncovered, two hours. Strain broth through a sieve. Discard vegetables. Refrigerate chicken for use in sandwiches or another recipe. Let broth cool to lukewarm, then refrigerate several hours. Skim off all fat before using. COSTA RICAN BLACK BEANS AND RICE This spicy dish is packed with flavor. You may prefer to use brown rice instead of white, and you can increase or decrease the amounts of garlic, onion, and pepper to suit your taste. Serves four. Per serving: 2.1 grams fat, 450 calories. 1 teaspoon olive oil 1/2 cup chopped onion 1/2 cup chopped green bell pepper 3 cloves garlic, minced 2 cups cooked black beans (canned are fine) 1 cup black bean broth (from cooking beans) or water 2 tablespoons brewed coffee 2 cups cooked rice, cooled 1 teaspoon Worcestershire sauce salt and pepper, to taste 2 tablespoons chopped fresh cilantro Heat oil in large, heavy skillet. Add onion, bell pepper, and garlic; cook until onion is translucent, stirring occasionally, about ten minutes. Add beans, broth, and coffee; simmer until slightly thickened, about 15 minutes. Add rice, Worcestershire sauce, salt, and pepper; simmer five minutes to blend flavors. Garnish with cilantro and serve. FRUIT AND GRAIN CEREAL At the supermarket, the healthier a cereal is, the more it seems to cost. You can use our recipe to make your own super-nutritious cereal, benefiting from saved money as well as high fiber, low sodium, and few calories or fat. Makes 5 cups. Per 1/3-cup serving: 1 gram fat, 108 calories. 2 cups old-fashioned oats (not quick or instant) 1/2 cup wheat bran 3/4 cup barley nugget cereal 1/4 cup toasted wheat germ 1/2 cup dried peaches 1/2 cup raisins or chopped dates 1/2 cup dried apricots 1/2 cup chopped nuts, if desired Mix all ingredients in a large bowl until well combined. Store in an airtight container up to one month. To serve, place 1/3 cup cereal in a serving bowl. Add 1/2 cup skim milk, non-fat yogurt, or unsweetened applesauce; stir and let sit five minutes before serving. ITALIAN MINESTRONE This soup is packed with vegetables and herbs--a real taste sensation. Add a green salad and crusty bread, and you have a terrific meal. Serves 12. Per serving: 2.6 grams fat, 172 calories. 1/2 pound dried red kidney beans 1 tablespoon olive oil 1 cup leeks, sliced thin 1 cup carrots, sliced thin 1/2 cup celery, sliced 2 tablespoons fresh parsley, minced 3 cloves garlic, minced 1 tablespoon dried basil 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/4 teaspoon salt 1/8 teaspoon red pepper 5 cups water 2 cans fat-free chicken broth 2 cans whole tomatoes, undrained and chopped 1 cup elbow macaroni, uncooked 2 cups green cabbage, coarsely shredded 1-1/2 cups zucchini, sliced thin 1/2 package frozen spinach, thawed 1/4 cup grated Parmesan cheese Wash beans; place in a large pot. Cover with water to two inches above beans; soak overnight. Drain. Heat oil in large soup pot. Saute leeks, carrot, celery, parsley, and garlic until tender. Add basil and other spices; saute one minute. Add beans, water, and broth; bring to a boil. Cover, reduce heat, and simmer one hour, until beans are tender. Add all remaining ingredients except cheese. Bring to a boil; reduce heat and simmer 15 minutes. To serve, ladle into bowls and top with one teaspoon cheese. LEMON SNOW This ethereal dessert is light and lemony, blending the textures of meringue and custard. It's perfect after any heavy meal. If you're concerned about using uncooked egg whites, bake them for five minutes at 300 degrees and then refrigerate four hours. Serves 8. Per serving: 2 grams fat, 149 calories. Snow: 2/3 cup sugar Grated rind of 1 lemon 1 cup boiling water 3 tablespoons cornstarch 1/3 cup cold water 1/3 cup lemon juice 3 egg whites Custard: 1 tablespoon cornstarch 2 tablespoons cold milk 1-3/4 cups scalded milk 3 tablespoons sugar 3 egg yolks 1/2 teaspoon vanilla Put the sugar, lemon rind, and boiling water in the top of a double boiler and cook directly over heat for three minutes. Place the top of the double boiler over boiling water. Mix cornstarch and cold water; add to sugar syrup, stirring constantly. Cook until thick, five to ten minutes. Remove from heat; stir in lemon juice. Beat egg whites until stiff. Add one tablespoon sugar while beating. Fold whites into lemon mixture. Turn into mold or glass dish; chill four hours. To make sauce, mix cornstarch with cold milk. Add to hot milk in saucepan, stirring constantly. Add sugar. Beat egg yolks well. Mix in a little of the hot milk mixture, then add yolks to cornstarch mixture, stirring constantly. Stir sauce over low heat until thickened (5 to 6 minutes). Cool. Add vanilla. To serve, spoon chilled egg white snow into dessert dishes. Pour over custard sauce. PRUNE BUTTER What do you do when your favorite baked goods all call for large quantities of fat? As we've suggested before, you can substitute unsweetened applesauce for oil. To replace butter, whip up a batch of prune butter, and keep it on hand in the refrigerator. Note: The prune butter is too thick to make with a blender--you must use a food processor. Makes one cup. Per two tablespoons: .2 gram fat, 76 calories. 8 ounces pitted prunes 6 tablespoons water Place prunes and water in food processor. Process until a smooth paste is formed. Refrigerate in an airtight container up to three weeks. SOUTHWESTERN POT ROAST This spicy, fork-tender pot roast uses a lean bottom round roast. The dish will serve a crowd, so it's perfect for gatherings. Or, save the leftovers to make delicious sandwiches. Serves 16. Per serving: 4.1 grams fat, 154 calories. 2 medium onions, cut 1/4-inch thick 1 tablespoon chili powder 1-1/2 teaspoons ground cumin 1 teaspoon sugar 1/2 teaspoon dried oregano 1/4 teaspoon red pepper 4 pounds lean bottom round roast 8-ounce can tomato sauce 2 cups commercial picante sauce 1/2 cup water Combine onion and spices; mix well. Set aside. Trim fat from roast. Coat Dutch oven with nonstick cooking spray; place over medium-high heat. Add roast; cook and turn until browned. Mix tomato sauce, picante sauce, and water; pour over roast. Add onion mixture. Bring to a boil; cover, reduce heat, and simmer 4-1/2 hours, until roast is tender. Transfer to serving platter. Serve with picante sauce mixture. BAKED MAPLE CUSTARD Had a hard day? Weather cold and gloomy outside? Want to feel like you're back home with Mom looking after you? Here's a genuine comfort food that has been around for generations. In this case, the custard gets its rich flavor from the addition of maple syrup (the real thing, please--not a wimpy imitation). Serves six. Per serving: 2.8 grams fat, 168 calories. 3 cups skim milk 3 eggs 5/8 cup maple syrup 1/8 teaspoon salt Preheat oven to 325 degrees. Scald milk (bring it almost--but not quite--to the boiling point) and salt. Add maple syrup. Beat eggs with a whisk. Whisking constantly, slowly add the milk mixture. Mix until well blended. Pour into a one-quart baking dish or eight individual ramekins or custard cups. Place dish or cups in a large baking pan; add hot water to halfway up the side. Bake 45 minutes, until firm and a knife inserted in the center comes out clean. BAKED TOMATOES WITH HERBS Tomato slices, tomato sauce, fried green tomatoes--let's do something different with tomatoes: Let's bake them with a gentle herbed topping and some crunchy crumbs. The result is an unexpected side dish that goes well with nearly anything. Serves four. Per serving: .8 gram fat, 117 calories. 4 medium tomatoes 1/2 teaspoon sugar 1/4 teaspoon salt 1/4 teaspoon onion powder 1/8 teaspoon dried basil 1/8 teaspoon dried oregano Dash pepper 1/2 cup fat-free saltine cracker crumbs Preheat oven to 350 degrees. Cut off tops of tomatoes; remove a little of the pulp. Place tomatoes in a shallow baking dish. Stir together remaining ingredients, except crumbs. Sprinkle mixture over tops of tomatoes. Top with crumbs. Bake 20-30 minutes, until tender. CRABBY EGGS This recipe includes some rich items--eggs, butter, and crab--in healthful proportions. The flavor combination presented here is unexpected and sure to delight family or friends as a luncheon entree or light dinner, with a salad. Serves four. Per serving: 6.4 grams fat, 169 calories. 2 eggs, hard-boiled 1 chicken bouillon cube (or 1 teaspoon bouillon granules) 1/4 cup hot water 2 tablespoons flour 1 cup hot skim milk Salt, pepper, and paprika 1 5-1/2 ounce can crab meat 1/2 cup chopped celery 1/4 cup chopped green pepper 1 teaspoon Worcestershire sauce 1/4 cup dry bread crumbs 1 tablespoon butter Slice eggs thin. Season flour with salt, pepper, and paprika to your taste. In a small saucepan, dissolve bouillon cube in hot water. Add seasoned flour; stir until blended. Add hot milk, stirring constantly. Cook and stir until smooth; bring to a boil. Add crab, celery, and green pepper. Remove from heat; add Worcestershire sauce and eggs. Place mixture in a one-quart baking dish. Top with crumbs; dot with butter. Place in oven under broiler until crumbs brown (don't put the dish too near the broiler, and watch it carefully). HOMEMADE ALMOST-FAT-FREE MAYO The fat-free mayonnaise you can buy at the store is a valiant effort by manufacturers, but it still tastes, well, artificial. You can use this recipe to make your own nearly fat-free mayo at home and benefit from greatly enhanced flavor in return for your efforts. Note that if your store doesn't sell fat-free evaporated milk, you can prepare double-strength fat-free powdered milk. Makes two cups. Per tablespoon: .7 gram fat, 19 calories. 1/2 teaspoon unflavored gelatin 1-1/2 cups fat-free evaporated milk 2 egg yolks 2 teaspoons sugar 1-1/2 teaspoons dry mustard 1 teaspoon salt 1/4 cup white vinegar In a small bowl, combine gelatin and 1/4 cup evaporated milk; let soak. In the top of a double boiler, scald remaining 1-1/4 cups evaporated milk (bring it almost to the boiling point). Remove from heat; add gelatin and stir to dissolve. In a bowl, beat together egg yolks, sugar, mustard, and salt. Stir in a spoonful of hot milk mixture; then add remaining hot milk mixture. Place mixture back in the top of the double boiler. Cook over low heat, stirring constantly, until mixture begins to thicken; it will take about ten minutes. Remove from heat. Slowly add vinegar, stirring gently. The mixture will be thin at this point, but will thicken as it cools. Allow to cool somewhat, and then refrigerate. MULTI-FRUIT SHERBET This light, fresh dessert is filled with fruit flavors: banana, lemon, orange, and cherry. You don't need an ice-cream freezer, although you can use one if you have it handy. Note that the easiest way to mash bananas is to puree them in a blender or food processor. Makes one quart (serves six). Per serving: 1.8 grams fat, 265 calories. 2 cups mashed ripe bananas (4 to 5 medium bananas) 1/4 cup lemon juice (preferably fresh) 1/3 cup orange juice (preferably fresh) 1/2 cup light corn syrup 1/8 teaspoon salt 1 egg white 1/3 cup sugar 1 cup whole milk 1/4 cup maraschino cherry juice 1/2 cup chopped maraschino cherries 1 teaspoon grated orange peel Mix bananas with lemon juice. Mix in orange juice, corn syrup, and salt. Beat egg white until stiff; gradually add sugar. Fold into banana mixture. Add milk, stirring gently. Gently mix in cherry juice, cherries, and orange rind. If you have an ice-cream maker, chill the mixture well at this point and then freeze according to your machine's directions. Otherwise, pour into a shallow pan and place in the freezer. At the same time, put a mixing bowl and beaters in the refrigerator to chill. When sherbet is almost firm, place in chilled mixing bowl and beat on low speed until creamy. Place in a storage container and freeze until firm. If sherbet becomes too icy, re-beat with mixer on low speed. PASTA E FAGIOLI Here's an excellent meatless dinner, hot and filled with the flavors of Italy. Note that in place of the short pieces of spaghetti, you can substitute any small pasta shape of your preference. Serves six. Per serving: 1.8 grams fat, 386 calories. 2 15-ounce cans diced or crushed tomatoes 1 6-ounce can tomato paste 2 cups water 1 teaspoon salt 1/4 teaspoon pepper 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon onion salt 1/2 teaspoon garlic salt 2 20-ounce cans kidney beans, drained 8 ounces spaghetti, broken in 2-inch pieces Combine tomatoes, tomato paste, water, and seasonings in a large soup pot. Bring to a boil; cover and simmer 1-1/2 hours. Add kidney beans. Meanwhile, cook spaghetti in rapidly boiling, salted water until not quite tender. Add to tomato mixture. Continue cooking until pasta is tender. SHERRY-HERB MUSHROOMS This easy recipe provides a whole new avenue to take with fresh mushrooms. The combination of herbs provides a rich flavor that goes well with any simple main dish. Serves four. Per serving: 1.3 grams fat, 75 calories. 12 ounces fresh mushrooms 1 chicken bouillon cube (or 1 teaspoon bouillon granules) 1 cup hot water 1 tablespoon chopped parsley 1 tablespoon flour 1 tablespoon chopped fresh marjoram (or 1 teaspoon dried) 1/2 clove garlic, minced 1 small onion, chopped 1/8 teaspoon nutmeg 1/4 cup dry sherry 2 tablespoons freshly grated Parmesan cheese Preheat oven to 350 degrees. Wipe the mushrooms with a damp cloth. Separate the caps from the stems; chop the stems. Place mushrooms in a casserole dish. Dissolve bouillon cube in hot water. Place 1/4 cup of bouillon in a small saucepan; add parsley, garlic, onion, and marjoram. Bring to a simmer; cook three minutes. Add flour and nutmeg; stir until smooth. Add remaining bouillon, stirring constantly. Stir until thick. Add sherry. Pour sauce over mushrooms. Sprinkle with Parmesan cheese. Bake 20 to 30 minutes. VEGETABLE CURRY This dish is vegetarian, but it's so hearty that everyone will enjoy it. It's full of color, as well as flavor. The curry is excellent served over brown rice, topped with plain non-fat yogurt. Serves 4. Per serving: 5.9 grams fat, 350 calories. 1 medium onion, chopped 1 medium green or red bell pepper, cut in strips 1 small apple, cored and chopped 1 carrot, sliced thin 1 clove garlic, minced 1 tablespoon oil 16-ounce can garbanzo beans, rinsed and drained 1 medium tomato, seeded and chopped 1/4 cup raisins 1-1/2 teaspoons curry powder 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon fresh dill In a large skillet, cook onion, pepper, apple, carrot, and garlic in oil until tender. Add remaining ingredients and as much water as necessary to achieve the consistency of a stew. Cook ten minutes, until heated through.
APPLESAUCE COOKIES
	These cookies take advantage of applesauce's uncanny ability to fill in for butter or margarine in many baking recipes. In this case, the result is an excellent chewy, spicy cookie with almost no fat and relatively few calories. Makes about 36 cookies. Per cookie: .4 gram fat, 44 calories. 1-1/2 cups flour 1-1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon cloves 1/2 teaspoon cinnamon 1/4 teaspoon salt 2 eggs, at room temperature 1/2 cup brown sugar 1/2 cup raisins 1/4 cup unsweetened applesauce Preheat oven to 375 degrees. Lightly grease cookie sheets, or line with parchment paper. Sift together flour, baking powder, baking soda, spices, and salt; set aside. In a mixing bowl, beat eggs until thick and pale. Add brown sugar; mix well. Add applesauce; mix well. Add flour mixture. With mixer on low speed, mix until flour is incorporated. Add raisins; mix until distributed through dough. Mix a few more strokes by hand. Drop dough onto prepared cookie sheets; bake 8 to 10 minutes.
CAJUN TURKEY
	Who says turkey is good only with the standard stuffing or mashed potatoes and gravy? Try cooking a turkey breast with plenty of spices, serve it with rice pilaf and bread pudding, and your family will pay new attention at dinner. Note that leftovers make terrific, flavorful sandwiches. Serves eight. Per serving: 1 gram fat, 140 calories. 2 pounds turkey breast 1 teaspoon garlic powder 1 teaspoon thyme 1 teaspoon dried basil 1-1/2 teaspoons pepper 1/2 teaspoon cayenne pepper Preheat oven to 350 degrees. Combine all seasonings in a small bowl. Rub seasonings all over turkey breast. Place turkey breast on a rack; roast 1-1/2 hours, until done.
CARROT CAKE
	Carrot cake is a classic, and a favorite of many people. This recipe avoids fats and oils by using pureed carrots as well as grated ones for extra moisture, together with honey and pineapple juice concentrate. It's very good eaten as is; you can also glaze it with warmed fruit preserves or marmalade. Tomorrow's recipe will feature a fat-free boiled frosting that will also enhance the flavor and look of this cake. Note that you can puree carrots in your food processor or blender, or you can take a short cut and buy jars of baby food. Serves 16. Per serving: .2 gram fat, 218 calories. 3 cups cake flour 1-1/2 teaspoons baking soda 1-1/2 teaspoons cream of tartar 1-1/2 teaspoons ground cinnamon 1/4 teaspoon ground nutmeg 1-1/2 teaspoons honey 1/3 cup thawed pineapple juice concentrate 2 teaspoons vanilla 2 egg whites 1-1/2 cups peeled, grated carrots 8 ounces pureed carrots 1 cup raisins 2 egg whites, lightly beaten Preheat oven to 325 degrees. Use two 9-inch nonstick baking pans, or line pans with parchment paper. Sift together dry ingredients in a mixing bowl; set aside. In a bowl, combine honey, juice concentrate, vanilla, two egg whites, carrots, and pureed carrots. Add to flour mixture; stir just until blended. Add raisins; stir just until incorporated. Fold in lightly beaten egg whites. Divide batter between pans. Bake 40 to 45 minutes, until a tester inserted in the center comes out clean. Cool on a rack 30 minutes; then remove from pans.
CHICKEN BAKED IN WINE
	In this recipe, chicken breast meat bakes with wine and vegetables. All you need is a loaf of crusty bread, and you have a complete--and very healthful--meal. Note: Be sure you use regular white wine, such as Chardonnay, rather than "cooking wine." Serves six. Per serving: 3 grams fat, 245 calories. 2 skinless, boneless chicken breasts, quartered 2 teaspoons dried rosemary 1/4 cup chopped fresh parsley (or 2 tablespoons dried) 1/2 teaspoon pepper 1 head garlic 12 baby carrots 1 onion, separated into rings 4 small red potatoes, cut in half 1 pound fresh green beans 1 cup dry white wine Preheat oven to 350 degrees. Separate head of garlic into cloves; peel cloves. Wash green beans and remove stems. Arrange chicken on the bottom of a casserole dish that has a lid. In a small bowl, combine rosemary, parsley, and pepper; sprinkle 1/3 of mixture over chicken. Add garlic, carrots, onion, and potatoes to casserole. Sprinkle 1/3 of seasonings over potatoes. Add green beans to casserole. Sprinkle with remaining seasoning. Pour wine over all ingredients in casserole. Cover casserole tightly with aluminum foil. Cover with lid. Bake one hour, until chicken is done.
CREOLE CHICKEN
	Here's a delicious and healthful recipe to enjoy during Mardi Gras next week. You can serve the chicken and sauce over white or wild rice, or noodles. Serves six. Per serving: 3.5 grams fat, 153 calories. 1-1/2 pounds frying chicken, skin removed, cut up 2 tablespoons chopped onion 2 tablespoons chopped green pepper 1/2 cup tomato sauce 1 cup fat-free chicken broth 1/4 teaspoon salt 1/4 teaspoon paprika 3 tablespoons flour 1 teaspoon lemon juice 1/2 teaspoon horseradish 1/2 cup sliced fresh mushrooms 1/2 cup pimentos Preheat oven to 375 degrees. Place chicken in a baking dish or casserole and cover; bake 45 minutes. In a skillet, combine onion, peppers, tomato sauce, broth, salt, and paprika. Cook over medium heat until onions and peppers are tender. Stir in flour to thicken. Add remaining ingredients and chicken pieces. Simmer 5 minutes; season with salt if necessary.
GARLIC SNOW PEAS
	Here's a delicate and different vegetable dish to serve with chicken or fish. It's quick to make, but the peas are filled with flavor. Use fresh ginger if possible; if necessary, you can substitute 1/4 teaspoon ground ginger. Serves four. Per serving: 2 grams fat, 45 calories. 2 teaspoons olive oil 1 teaspoon minced garlic 1 teaspoon minced fresh ginger 1/4 teaspoon crushed red pepper flakes 1/2 pound snow peas In a non-stick skillet, saute garlic, ginger, and pepper flakes in olive oil two to three minutes. Add peas. Stir-fry three minutes, just until tender.
HERB-BROILED SWORDFISH
	This recipe will make an elegant entree at any dinner party or special occasion. The sauce, made with bouillon and herbs, provides rich flavor without oil or butter. If you prefer, you can substitute another type of low-fat fish (halibut, cod, or haddock, for instance). Serves eight. Per serving: 4.5 grams fat, 135 calories. 2 pounds swordfish steaks 2 chicken bouillon cubes (or 2 teaspoons bouillon granules) 3/8 cup boiling water 1 tablespoon grated onion 1/3 cup lemon juice (preferably fresh) 1 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon dried marjoram 1 tablespoon minced green onion 2 tablespoons chopped fresh parsley (or 2 teaspoons dried) In a small bowl, dissolve bouillon cubes in boiling water. Stir in remaining ingredients. Place fish steaks on greased broiler pan. Pour half of sauce over fish. Broil six minutes. Turn fish; pour remaining sauce over. Broil six minutes, until fish flakes easily.
HONEY-MUSTARD VEGETABLES
	Honey-mustard seasoning is increasingly popular, with good reason (beyond the fact it tastes so good)--neither honey nor mustard has any fat. This recipe applies a honey-mustard glaze to carrots and zucchini. You can use other vegetables, if you prefer; adjust the cooking time as necessary. Serves four. Per serving: .2 gram fat, 45 calories. 1-1/2 cups carrots, cut thin in 2-inch lengths 2 tablespoons fat-free chicken broth 1-1/2 cups zucchini, cut thin in 2-inch lengths 1 teaspoon cider vinegar 1 teaspoon honey 1-1/2 teaspoons dijon mustard Place carrots and broth in a medium saucepan. Cover; cook 10 minutes over medium heat. Add zucchini; cook 5 minutes, until carrots are just tender. Add more broth if necessary. Add remaining ingredients to vegetables. Cook and stir until liquid cooks off; serve immediately.
LEMON ASPARAGUS
	Many people are intimidated by asparagus: They aren't quite sure what to do with it, or they're afraid they will somehow "mess up" while cooking it. In fact, asparagus is delicious with many light sauces or flavorings. All you have to do is microwave or steam it for a few minutes, until it's just barely tender--the only way you can really mess up is by cooking it until it's soggy. In this recipe, the asparagus is accented with a light lemon sauce. Serves four. Per serving: 2 grams fat, 55 calories. 1 pound fresh asparagus 1/4 cup lemon juice 2 teaspoons olive oil 1/2 teaspoon salt 1/4 teaspoon pepper Steam or microwave asparagus just until tender. Combine other ingredients in a small bowl; pour over warm asparagus and serve immediately.
LOW-FAT PIECRUST
	Let's start by saying that no, this recipe doesn't yield the same incredibly flaky piecrust your grandmother always made. To get the very best flavor and texture in a piecrust, you have to give in to using lots of shortening or butter. However, this recipe does make a good-tasting, tender piecrust that you can pair with a low-fat fruit filling for excellent results. The dough is a little harder to roll than regular crust, but you won't have problems with it tearing; be sure to roll it quite thin. Makes one crust, or eight servings. Per serving: 1.6 grams fat, 142 calories. 1-3/4 cups flour 1 tablespoon baking powder 1/2 teaspoon salt 2 eggs 1/4 cup sugar 1/4 teaspoon cream of tartar Sift together flour, baking powder, and salt. In a bowl, beat together eggs, sugar, and cream of tartar with a fork. Add flour mixture; stir until well combined. Roll out dough on a lightly floured board or between two pieces of waxed paper, to about 1/8-inch thick. Place in pie pan. To prebake crust, bake at 375 degrees for ten minutes, until lightly browned. Or, use the crust as you would any other, in a filled pie recipe.
MARSHMALLOW CEREAL TREATS
	Marshmallows are great: They give you a burst of sweetness without any associated fat. Unfortunately, the standard marshmallow-cereal cookie recipe uses a whopping load of margarine or butter. Our no-bake cookie uses both rice and corn cereals, for extra crunch, plus throws in some raisins--and binds everything together with fat-free marshmallow sauce. Makes 18 cookies. Per cookie: .1 gram fat, 107 calories. 1 cup corn flake cereal (not frosted) 1 cup crisp rice cereal 1/2 cup raisins 1 cup marshmallow sauce Stir together cereals and raisins in a bowl. Place marshmallow sauce in the top of a double boiler; heat until syrupy. Pour over cereal mixture; mix well. Drop cookies on foil by rounded teaspoonful. Chill to set.
PUMPKIN CAKE
	This delicious, spicy cake uses pumpkin puree and applesauce in place of fats. The cake bakes in a fluted tube pan; just sprinkle it with powdered sugar, and it will be beautiful for any occasion. Serves 16. Per serving: .5 gram fat, 199 calories. 1 cup quick-cooking oats 2-1/2 cups cake flour 2 teaspoons baking soda 2 teaspoons cream of tartar 2 teaspoons ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground cloves 1/4 teaspoon ground nutmeg 1/4 teaspoon ground allspice 1 cup honey 1 cup unsweetened applesauce 1 16-ounce can pumpkin puree 2 egg whites 1 cup raisins 2 egg whites, lightly beaten Preheat oven to 325 degrees. Use a 10-inch non-stick fluted tube pan, or line the bottom of a regular tube pan with parchment paper. In a mixing bowl, sift together dry ingredients. Set aside. In a bowl, combine honey, applesauce, pumpkin, and two egg whites. Add to flour mixture; stir just until blended. Add raisins; stir just until incorporated. Fold in lightly beaten egg whites. Pour batter into pan. Bake one hour, until a tester inserted in the center comes out clean. Cool on a rack 30 minutes; then remove from pan.
SHRIMP QUICHE
	Traditional quiche is made with plenty of eggs and milk in a buttery crust. The saving graces of today's recipe are egg substitute, low-fat cheddar cheese, and a crust made with rice. The flavors of shrimp and vegetables shine through, and the results are excellent. Note that you can reduce the fat count even further by using fat-free cheese. Serves four. Per serving: 5.5 grams fat, 284 calories. Crust: 1/4 cup egg substitute 2 cups cooked long-grain white rice 2 ounces low-fat cheddar cheese Filling: 1 cup chopped green pepper 1 cup chopped onion 8 ounces cooked, deveined shrimp 3/4 cup egg substitute 2 ounces low-fat cheddar cheese 1 tablespoon chopped fresh parsley (or 1 teaspoon dried) Preheat oven to 425 degrees. Spray a 9-inch pie pan with non-stick cooking spray. Mix crust ingredients thoroughly in a small bowl. Using wet fingertips or the back of a spoon dipped in water, press mixture over bottom and up sides of pie pan. Bake 20 to 25 minutes, until light brown. Reduce oven temperature to 350 degrees. Coat a skillet with non-stick cooking spray. Saute green peppers and onions until tender. Add remaining ingredients; mix well. Pour into baked crust. Bake 35 minutes, or until center is set. Let cool five minutes before serving.
BAKED FISH WITH SHERRY SAUCE AND MUSHROOMS
	Here's a pleasant recipe for baked fish cooked in a light sherry sauce and accompanied by mushrooms. Be sure you use a low-fat variety of white fish, such as cod or haddock. Serves six. Per serving: .9 gram fat, 126 calories. 1-1/2 pound fish fillets, fresh or frozen (cod, haddock, or other low-fat white fish) Salt, pepper, and paprika to taste 1 chicken bouillon cube (or 1 teaspoon bouillon granules) 1/4 cup hot water 3 tablespoons flour 1-1/2 cups skim milk 1 teaspoon Worcestershire sauce 1-1/2 tablespoons sherry 1/2 teaspoon dried rosemary 1/2 cup canned mushrooms Preheat oven to 350 degrees. Place fish fillets in a casserole dish; season with salt, pepper, and paprika. In a small saucepan, dissolve bouillon cube in hot water. Add seasoned flour; stir until blended. Add hot milk, stirring constantly. Cook and stir until smooth. Stir in Worcestershire sauce, sherry, and rosemary. Add mushrooms. Pour mixture over fish; bake 25 minutes.
BLACK BEAN SOUP
	Precooked canned beans are a great way to add protein, texture, and flavor to dishes without accompanying fat and calories. Be sure to rinse the beans before using them--doing so washes away a lot of the added sodium. This savory soup makes a delicious lunch or dinner item; if you wish, you can add a cup of cooked pasta. Serves five. Per serving: 250 calories, 2 grams fat, 18 grams protein, 40 grams carbohydrates, trace cholesterol, 1,392 milligrams sodium, 8 grams fiber. 4 cups fat-free chicken broth (canned is fine) 6 cloves garlic, chopped 1 onion, chopped 2 stalks celery, chopped 1 teaspoon ground coriander 1/4 teaspoon cayenne pepper 1/4 teaspoon salt 3 15-ounce cans black beans, drained and rinsed In a soup pot, combine broth, garlic, onion, celery and seasoning. Bring to a boil, reduce heat, and simmer one hour. Puree one can of beans in a food processor or blender; add to broth. Add remaining cans of beans; simmer until heated through.
BROILED GRAPEFRUIT WITH STRAWBERRIES
	This lovely recipe can do triple duty at breakfast, brunch, or dessert time. Be sure to watch the broiler carefully so the jam doesn't burn. Serves four. Per serving: 94 calories, .4 gram fat, 1.4 grams protein, 23.7 grams carbohydrates, 0 milligrams cholesterol, 6 milligrams sodium, 3.3 grams fiber. 2 large pink grapefruit, cut in half 4 tablespoons strawberry jam 1 tablespoon chopped fresh mint 2 large or 4 small strawberries, cut in half lengthwise Preheat the oven broiler. Spread one tablespoon of jam on each grapefruit half; place on broiler pan. Broil four inches from heat until the jam bubbles, three to five minutes. To serve, sprinkle each grapefruit half with mint and top with a strawberry half.
CHOCOLATE GLAZE FOR ICE CREAM OR CAKE
	This recipe will satisfy your sweet tooth's craving for chocolate while adding almost no fat to your diet. It's delicious spooned over fat-free ice cream or drizzled onto angel-food cake. Makes 1/2 cup. Per tablespoon: 51 calories, trace fat, trace grams protein, 13 grams carbohydrates, trace cholesterol, 2 milligrams sodium, trace fiber. 1 cup sifted powdered sugar 2 tablespoons cold skim milk 1 teaspoon unsweetened cocoa powder In a small bowl, mix powdered sugar and milk until smooth using a spoon or whisk. Add cocoa; mix until smooth.
SEVEN-MINUTE FROSTING
	Before the days of easily available powdered sugar, most cakes and cookies were frosted with boiled icing. While such frostings require more work than just tossing butter and powdered sugar into your mixing bowl, they have the virtue of being fat-free and delicious. This recipe will cover the top and sides of two 8- or 9-inch cake layers. Assuming 12 slices per cake, per serving: 0 grams fat, 106 calories. 2 egg whites 1-1/2 cups sugar 5 tablespoons cold water 1/4 teaspoon cream of tartar 1-1/2 teaspoons light corn syrup 1 teaspoon vanilla In the bottom of a double boiler, bring an inch of water to a rapid bowl. Place all ingredients except vanilla in the top of the double boiler, not yet over the heat; whisk until well blended. Place mixture over boiling water. Whisking constantly, cook for seven minutes. Remove from heat; stir in vanilla. Continue whisking until frosting reaches spreading consistency.
ANTIPASTO
	Antipasto is a special, exotic way to begin a meal: Basically, you bring to the table a platter heaping with savory finger foods (generally vegetables and cheeses) and diners pick and choose their appetizers. The items on this antipasto platter are both healthful and delicious. Serves six. Per serving: 92 calories, 4 grams fat, 5 grams protein, 9 grams carbohydrates, 5 milligrams cholesterol, 192 milligrams sodium, 2 grams fiber. 6 ounces fresh green beans 6 ounces fresh asparagus 1/4 cup lemon juice 2 tablespoons olive oil 1/2 teaspoon salt 1/4 teaspoon pepper 1 head red leaf lettuce (or other dark lettuce) 2 ounces low-fat mozzarella cheese, cut in strips 8 ounces canned garbanzo beans, drained and rinsed In a large steamer, steam asparagus just until tender; then steam beans. In a covered jar or salad dressing cruet, combine lemon juice, olive oil, salt, and pepper; shake until well mixed. Pour over asparagus and beans while warm. Let marinate while cooling. When ready to serve, drain vegetables. Arrange lettuce on serving platter; arrange beans, asparagus, cheese, and garbanzo beans in mounds on lettuce.
BUBBLY LEMONADE
	You'll want to be sure to have this recipe on hand for spring and summer. It takes traditional lemonade and adds the zip of bubbly mineral water, for a chilly, refreshing treat. Serve over ice with a slice of lemon. Makes three quarts. Per 3/4 cup: 88 calories, 0 grams fat, trace protein, 24 grams carbohydrates, 0 milligrams cholesterol, 3 milligrams sodium, trace fiber. 4 cups water 2 cups sugar 2 cups fresh lemon juice 1 quart carbonated mineral water In a large saucepan, bring sugar and 2 cups water to a boil. Boil uncovered five minutes; remove from heat and cool. Mix lemon juice and 2 cups water. Add to syrup; mix well. Chill until ready to serve. To serve, combine equal amounts of lemon syrup and mineral water.
CROCKPOT APPLESAUCE
	Here's an easy way to make homemade applesauce. It will make your house smell absolutely wonderful--and you can control the amount of sugar and cinnamon you add. If you prefer your applesauce smooth rather than chunky, place all the ingredients in a food processor or blender and blend to desired texture before placing them in the crackpot. Serves eight. Per serving: 136 calories, trace fat, trace protein, 36 grams carbohydrates, 0 milligrams cholesterol, 1 milligram sodium, 3 grams fiber. 8-10 large cooking apples, peeled, cored, and chopped in pieces of desired size 1/2 cup water 1/2 cup (or less) sugar 1 teaspoon cinnamon, or to taste Combine all ingredients in large crockpot. Cover; cook on low setting eight hours.
DIJON VINAIGRETTE DRESSING
	This salad dressing is light but extremely flavorful. It will complement any combination of salad greens and vegetables. Makes 3/4 cup. Per tablespoon: 19 calories, 2 grams fat, trace protein, 1 gram carbohydrates, 0 milligrams cholesterol, 194 milligrams sodium, 0 grams fiber. 1/4 cup dijon mustard 1/4 cup red wine vinegar 1 tablespoon olive oil 1/2 teaspoon dried basil 1/4 teaspoon salt 1/8 teaspoon pepper 1 tablespoon minced garlic (5-6 cloves) 1 tablespoon grated onion (or 1 teaspoon dried onion flakes) Combine all ingredients in a covered jar or dressing cruet. Shake until well mixed.
FRENCH BREAD WITH ROASTED GARLIC
	This recipe provides the perfect, delicious accompaniment to any pasta meal. It's quick and easy to make, and the deep, nutty flavor of the roasted garlic more than makes up for the small amount of fat. Makes 12 slices. Per slice: 111 calories, 2 grams fat, 3 grams protein, 18 grams carbohydrates, 0 milligrams cholesterol, 232 milligrams sodium, 1 gram fiber. 1 12-inch loaf French bread 1 large head garlic, cloves divided but unpeeled 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon pepper Preheat oven to 350 degrees. Place garlic in an 8-inch baking dish. Add olive oil, salt, and pepper. Bake 30 to 40 minutes, until garlic is soft. Carefully peel garlic and return to baking dish. Stir together with seasoned oil. Slice bread in half lengthwise. Spread each half with garlic mixture. Broil two to three minutes to toast.
FRIED BANANAS WITH PINEAPPLE
	You've served family or friends a special dinner. Now, how to end the meal with an appropriate flair? Try this delicious, fruit-filled dessert, with its mixture of colors and textures. I've included a reminder of how to make yogurt cheese. Serves four. Per serving: 198 calories, 2.2 grams fat, 5.1 grams protein, 44 grams carbohydrates, 2 milligrams cholesterol, 48 milligrams sodium, 3.6 grams fiber. 1 teaspoon light olive oil 4 bananas, peeled and sliced thickly on diagonal 1/8 teaspoon ground cardamom 1/2 cup yogurt cheese 1/2 teaspoon vanilla Sauce 1-1/2 cups pineapple chunks (fresh or canned) 1 teaspoon lemon juice 1 tablespoon honey Yogurt cheese: Line a strainer or colander with coffee filters or cheesecloth. Add 32 ounces plain fat-free yogurt. Place over a large bowl, and refrigerate. Allow to drain four to six hours if you want the consistency of sour cream, 12 or more hours for the consistency of whipped cream, or 24 or more hours for the consistency of cream cheese. Sauce: Combine pineapple, lemon juice, and honey in blender or food processor. Blend one minute, until smooth. Gently stir vanilla into yogurt cheese. Divide evenly among four dessert bowls. Heat oil in nonstick skillet over medium heat. Place banana slices in hot pan; sprinkle with cardamom. Cook 2 to 2-1/2 minutes per side, until golden brown. Divide bananas among dessert bowls; spoon sauce over bananas and serve.
HEALTHY REFRIED BEANS
	Refried beans are a delicious part of Mexican cuisine--but traditionally, they're loaded with lard. This recipe lets you easily make your own refried beans to go with Mexican dishes, with just a little fat. Makes 1 cup. Per tablespoon: 28 calories, 1 gram fat, 1 gram protein, 4 grams carbohydrates, 0 milligrams cholesterol, 90 milligrams sodium, 1 gram fiber. 1 15-ounce can black beans or pinto beans, drained and rinsed 1 tablespoon chili powder, or to taste 2 teaspoons olive oil 1/2 teaspoon ground cumin Puree beans in a food process or blender. Add chili powder and cumin; blend thoroughly. Heat oil in a skillet. Add beans; cook and stir until heated through.
LEMONY COLLARD GREENS
	Collard greens are incredibly good for you: Every serving of this recipe provides 76 percent of your RDA of Vitamin A, 26 percent of your Vitamin C, and 4.2 grams of dietary fiber, all for only 36 calories and less than a gram of fat. If you prepare the greens by gently steaming them, as described here, they will be very different from the soggy pile of green mush you may be imagining--instead, they'll be a delicious accompaniment to any main course. Serves four. Per serving: 36 calories, .3 gram fat, 1.8 grams protein, 8.5 grams carbohydrates, 6 milligrams cholesterol, 23 milligrams sodium, 4.2 grams fiber. 1 pound collard greens 1/4 teaspoon dried basil 1 tablespoon lemon juice Wash greens and cut off stems. Bring water to a boil in a large steamer; place greens in steamer and sprinkle with basil. Steam greens over gently boiling water seven to eight minutes. Sprinkle each serving of greens with lemon juice.
LITTLE STEAMED POTATOES
	Steaming is a wonderful way to prepare low-fat, low-calorie foods. It's worth investing in a good steamer pan so steaming vegetables becomes as fast and easy as sauteing them in oil--soon you'll be used to the "new way," and you'll never look back. Serves four. Per serving: 120 calories, .1 gram fat, 2.8 grams protein, 27.5 grams carbohydrates, 0 milligrams cholesterol, 43 milligrams sodium, 2.6 grams fiber. 1 pound whole small red potatoes, unpeeled salt and pepper 1/2 teaspoon dried dill weed In a large steamer, steam potatoes over boiling water 15 minutes. Remove from steamer; sprinkle with salt, pepper, and dill.
MARINATED CUCUMBER AND ONION
	These zesty vegetables go well as a side dish with most meats. They're always welcome on a picnic or at a potluck. For a variation, stir 1/2 cup of fat-free sour cream into the marinade. Serves six. Per serving: 26 calories, trace fat, trace protein, 6 grams carbohydrates, 0 milligrams cholesterol, 179 milligrams sodium, trace fiber. 1 large cucumber, sliced thin 1 large onion, divided into thin rings 1/3 cup rice vinegar 1 tablespoon sugar 1/2 teaspoon salt 1/8 teaspoon pepper Toss cucumber and onion in a large, non-metal bowl. In a covered jar or dressing cruet, combine vinegar, sugar, salt, and pepper. Shake to mix well. Pour dressing over vegetables; toss well to coat. Chill at least two hours. Serve with a slotted spoon.
PASTA SALAD WITH ASPARAGUS
	This pasta salad uses a light, lemony dressing to complement the vegetable mixture. It's a perfect accompaniment for grilled foods or chicken. Serves eight. Per serving: 266 calories, 4 grams fat, 10 grams protein, 48 grams carbohydrates, 0 milligrams cholesterol, 72 milligrams sodium, 4 grams fiber. 2 tablespoons olive oil 1 tablespoon lemon juice 1/4 teaspoon salt 1/4 teaspoon pepper 2 cloves garlic, minced 1 pound elbow, seashell, or fusilli pasta, cooked until al dente 2 tomatoes, chopped 1 peeled cucumber, cut in half lengthwise and sliced 1 small onion, chopped 1/2 pound fresh or canned mushrooms, cut in pieces 1 bunch asparagus, steamed three minutes and cut in 1-inch pieces In a covered jar or dressing cruet, combine olive oil, lemon juice, salt, and pepper. Shake until well mixed. In a large salad bowl, combine dressing and pasta. Add remaining ingredients; toss well. If desired, chill before serving. Serve using a slotted spoon.
POTATOES WITH YOGURT CHEESE SAUCE
	Yes, you can have cheese sauce on your baked potato, thanks to yogurt and Parmesan. This recipe uses yogurt cheese as a substitute for sour cream; we've repeated the recipe for this useful ingredient today, because you'll find many uses for it in your low-fat cooking repertoire. Serves four. Per serving: 131 calories, .7 gram fat, 5 grams protein, 26.8 grams carbohydrates, 2 milligrams cholesterol, 60 milligrams sodium, 2.3 grams fiber. 2 large unpeeled potatoes, cut in half crosswise 1/4 cup yogurt cheese 1 tablespoon Parmesan cheese 2 teaspoons chopped chives 1/8 teaspoon white pepper Yogurt cheese: Line a strainer or colander with coffee filters or cheesecloth. Add 32 ounces plain fat-free yogurt. Place over a large bowl and refrigerate. Allow to drain four to six hours if you want the consistency of sour cream, 12 or more hours for the consistency of whipped cream, or 24 or more hours for the consistency of cream cheese. Potatoes: Preheat oven to 400 degrees. On the skin end of each potato half, cut an X 3/4-inch deep. Place potatoes in a microwave oven-safe dish; microwave on high, covered, for 10 minutes. Carefully arrange potatoes X down in dish. Bake in regular oven 15 minutes. In a small bowl, mix yogurt cheese, Parmesan, chives, and white pepper. Spoon over potatoes and serve.
SHRIMP FRITTATA
	I love to make a big, hearty frittata for dinner. It's a change of pace from standard entrees, and whatever the combination of ingredients, the frittata is always savory and full of flavor. Thanks to egg substitute, you can make this egg-filled dish without all the fat. For a complete meal, serve with a steamed green vegetable such as broccoli or asparagus. Serves four. Per serving: 183 calories, 4.7 grams fat, 23.7 grams protein, 10 grams carbohydrates, 122 milligrams cholesterol, 677 milligrams sodium, .5 gram fiber. 1 cup shelled, cooked baby shrimp 12 pitted black olives, coarsely chopped 1 tablespoon chopped parsley 1/2 cup cooked long grain white rice 1/4 teaspoon cayenne pepper 3/8 teaspoon salt 2 teaspoons butter 1/8 teaspoon white pepper 1/4 teaspoon dried tarragon 2 cups egg substitute 4 teaspoons Parmesan 1 tablespoon lemon juice Bring water to a boil in a large steamer. In a medium bowl that can safely go in the steamer, combine shrimp, olives, parsley, rice, cayenne, and 1/4 teaspoon salt. Place bowl in steamer; heat three minutes. Melt butter in large skillet or omelet pan over medium heat. In a small bowl, mix together egg substitute, 1/8 teaspoon salt, white pepper, and tarragon. Pour into pan, stirring with a wooden spoon. Cook two minutes, until bubbles begin to rise from the bottom. Spread hot shrimp mixture over egg mixture; press into egg with the back of your spoon. Sprinkle with Parmesan. Cook seven to eight minutes, shaking pan and lifting the edges of the frittata with a spatula to prevent it from sticking or overcooking. Cut into quarters; sprinkle with lemon juice before serving.
TURKEY LOAF
	Here's a decidedly different approach to the traditional meatloaf. Begin with low-fat ground turkey breast, then add onion, garlic, and spices, all held together with barley. The loaf is delicious served hot, but it also makes great sandwiches. Serves eight. Per serving: 128 calories, 2 grams fat, 16 grams protein, 13 grams carbohydrates, 62 milligrams cholesterol, 401 milligrams sodium, 2 grams fiber. 1/3 cup barley 1 cup water 2 8-ounce cans tomato sauce 1/4 cup water 3 tablespoons cider vinegar 2 tablespoons mustard powder 3/4 pound ground turkey breast 1/2 cup chopped green onions 1 egg 5 cloves garlic, minced 1/4 teaspoon pepper Soak barley overnight in 1 cup water; drain. Preheat oven to 325 degrees. Combine tomato sauce, 1/4 water, vinegar, and mustard; set aside. Combine turkey, barley, onion, egg, garlic, pepper, and 1/2 cup sauce; mix well. Shape into a loaf and place in loaf pan. Pour 1/2 cup sauce over. Bake one hour. Serve with remaining sauce.
VERY SIMPLE MUSHROOM SOUP
	This is the world's easiest soup. But thanks to two kinds of mushrooms, it has lots of flavor and is appealing to the eye. Serve as a first course with a fish or chicken entree. Serves four. Per serving: 48 calories, 1 gram fat, 5 grams protein, 4 grams carbohydrates, trace cholesterol, 486 milligrams sodium, 1 gram fiber. 3 cups fat-free chicken broth (canned is fine) 1 8-ounce can button mushrooms, drained 1 6-ounce can straw mushrooms, drained In a medium saucepan, heat broth to boiling. Add mushrooms. Simmer five minutes, stirring occasionally.
LIVEN UP CANNED BROTH WITH A BOUQUET GARNI
	Fat-free canned chicken and beef broth, available in most grocery stores, are a marvelous convenience that makes it simple to put together healthy soups and other dishes. However, these broths generally rank low on the flavor scale. To add pizzazz, you can drop a bouquet garni (French for a bouquet of herbs) in the broth and cook it for half an hour before you use it. (Throw the herb bundle away when you're done.) None of these herbs add any fat or calories to the broth--just plenty of flavor! To make a bouquet garni, you'll need some finely woven cheesecloth. Cut a 4-inch square, put the herbs in the middle, and tie the bundle tightly with string. Before you drop it in your broth, whack the bouquet garni smartly several times with a heavy spoon or the side of a knife--doing so bruises and breaks the herbs and causes them to release their flavors. The basic ingredients are as follows: 1 bay leaf 6 black peppercorns 2 whole cloves 3-4 sprigs parsley 1 teaspoon dried thyme To liven up chicken broth, add four inches of fresh tarragon or 2 teaspoons dried, together with five sage leaves or 1 teaspoon dried. To add zest to beef broth, add two to three branches of marjoram or rosemary.
MARINATED CUCUMBER AND ONION
	These zesty vegetables go well as a side dish with most meats. They're always welcome on a picnic or at a potluck. For a variation, stir 1/2 cup of fat-free sour cream into the marinade. Serves six. Per serving: 26 calories, trace fat, trace protein, 6 grams carbohydrates, 0 milligrams cholesterol, 179 milligrams sodium, trace fiber. 1 large cucumber, sliced thin 1 large onion, divided into thin rings 1/3 cup rice vinegar 1 tablespoon sugar 1/2 teaspoon salt 1/8 teaspoon pepper Toss cucumber and onion in a large, non-metal bowl. In a covered jar or dressing cruet, combine vinegar, sugar, salt, and pepper. Shake to mix well. Pour dressing over vegetables; toss well to coat. Chill at least two hours. Serve with a slotted spoon.
ORIENTAL SALMON
	You can't get around the fact that salmon is high in fat. However, the oils found in fish contain components that promote a healthy heart, rather than clogging your arteries. With this recipe, you marinate the salmon steaks in oriental flavors, then grill them for quick, no-fat cooking. Serve the salmon on a bed of spinach leaves or dark green lettuce accompanied with lemon wedges. Serves four. Per serving: 218 calories, 8 grams fat, 28 grams protein, 5 grams carbohydrates, 46 milligrams cholesterol, 363 milligrams sodium, 1 gram fiber. 4 4-ounce salmon fillets 3 tablespoons low-sodium soy sauce 1/2 cup sake (oriental rice wine) 1 teaspoon sugar 2 teaspoons olive oil In a covered jar or dressing cruet, combine soy sauce, sake, sugar, and olive oil. Shake to mix thoroughly. Place salmon fillets in a bowl; pour marinade over. Marinate 30 minutes at room temperature; baste often. Drain; discard marinade. Prepare hot grill; cover cooking surface with heavy-duty foil. Grill salmon skin side up six minutes. Turn; grill three minutes, until salmon flakes easily with a fork.
PARMESAN BULGUR
	Bulgur wheat goes a long way toward fulfilling your daily fiber requirement. This savory side dish flavors the bulgur with cheese and a bit of zippy Tabasco sauce. Serves four. Per serving: 191 calories, 3 grams fat, 7 grams protein, 35 grams carbohydrates, 5 milligrams cholesterol, 363 milligrams sodium, 8 grams fiber. 1-1/2 cups fat-free beef broth (canned is fine) 1/4 teaspoon Tabasco sauce 1/8 teaspoon salt 1 cup cracked bulgur 1/4 cup Parmesan Combine broth, Tabasco, and salt in a saucepan; bring to a boil. Add bulgur. Remove from heat, cover, and allow to sit until all broth is absorbed. Toss in Parmesan with a fork.
PEACHES BAKED IN WINE
	The caramelly sweet smell of these peaches baking will fill your house with goodness. They make a lovely ending to any meal. Note that if the peaches you use are very ripe, you may not need to bake them as long; check them after 10 or 15 minutes. If you wish, you can sprinkle the peaches with toasted almonds before serving. They also make a lovely accompaniment to fat-free angel food cake. Serves four. Per serving: 124 calories, 2.4 grams fat, 1.9 grams protein, 26.3 grams carbohydrates, 0 milligrams cholesterol, 10 milligrams sodium, 2.5 grams fiber. 1 cup white zinfandel or other fruity white wine 1/4 cup brown sugar 1/8 teaspoon ground allspice 1 tablespoon lemon juice 4 peaches, peeled, pitted and sliced into 1/2-inch (1.25-cm) slices Preheat oven to 425 degrees. Mix wine, brown sugar, allspice, and lemon juice in a saucepan; bring to rapid boil. Boil eight to ten minutes, until liquid is reduced by half. Place peach slices in an 8-inch square baking dish. Pour reduced wine mixture over. Bake uncovered 20 minutes, until tender.
SESAME SPINACH SALAD
	This warm salad is wonderful with seafood and poultry dishes. The oriental and sesame flavors complement each other perfectly. Serve small cups of warm sake (pronounced "sah-kee") with the meal to complete the Eastern touch. Serves six. Per serving: 143 calories, 4 grams fat, 17 grams carbohydrates, 9 grams protein, 62 milligrams cholesterol, .1 gram fiber, 178 milligrams sodium. 2 tablespoons low-sodium soy sauce 1/4 cup sake (Japanese rice wine) 1 teaspoon sesame oil 1 teaspoon sugar 1 bunch spinach 1/4 pound mushrooms, sliced 1-1/2 tablespoons toasted sesame seeds Wash spinach and tear into bite-sized pieces. Combine soy sauce, sake, sesame oil, and sugar in a small saucepan; simmer 5 minutes. Toss spinach, mushrooms, and warm dressing in a salad bowl. Sprinkle each serving with sesame seeds.
AMARETTO ORANGES
	This delightful fruit combination, touched with almond amaretto liqueur, is perfect for brunch or dessert. Serves four. Per serving: 82 calories, .3 gram fat, 16 grams carbohydrates, 1 gram protein, 0 milligrams cholesterol, 2 grams fiber, 0 milligrams sodium. 3 large navel oranges 2 tablespoons amaretto 6 large strawberries, washed, hulled, and sliced thin 4 whole strawberries Peel oranges; slice into thin rings and cut into sections. Place in shallow dish; pour amaretto over. Refrigerate at least 2 hours. To serve, make a layer of thin strawberry slices on four small plates. Place orange sections in the middle; top with whole berries.
APOUNDACORE VEGETABLE PILAF
	This recipe comes from TipWorld reader James B. It's a delicious combination that goes far beyond standard, drab tuna and rice combinations. James notes that you should always be sure to scoop out the blob of fat that's invariably floating in canned broth--even in the fat-free variety. Serves six. Per serving: 218 calories, .9 gram fat, 32.7 grams carbohydrates, 21.8 grams protein, 19 milligrams cholesterol, 1.2 grams fiber, 574 milligrams sodium. 1 cup long-grain white rice 1 14-1/2 ounce can fat-free chicken broth 1/4 cup water 2 tablespoons lemon juice 1 teaspoon dried dill weed 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon garlic powder 1/2 cup chopped red bell pepper 1/2 cup chopped green bell pepper 1/2 cup chopped zucchini 1/2 cup whole-kernel corn 1 cup fat-free sour cream 1 12-ounce can solid white tuna, packed in water, drained In a medium saucepan with a tight-fitting lid, combine rice, chicken broth, water, lemon juice, dill, salt, pepper, and garlic powder. Bring to a boil; reduce heat, cover, and simmer 15 minutes. Stir in vegetables; cover and cook 5 to 7 minutes longer, until all liquid is absorbed (no need to increase heat). Stir in sour cream and tuna. Serve hot or cold.
BEAN AND SEASHELL SALAD
	I love seashell-shaped pasta; for some reason, it always seems to have a more interesting texture than other pasta shapes. This chilled salad combines seashells with beans, herbs, and vegetables; it's a great side dish with lunch or dinner, but it can also stand on its own as a main course. Makes about eight cups. Per 1/2 cup: 170 calories, 2.2 grams fat, 29.7 grams carbohydrates, 8.6 grams protein, 0 milligrams cholesterol, 7.1 grams fiber, 197 milligrams sodium. 2 tablespoons olive oil 2 tablespoons wine vinegar 1/2 teaspoon salt 1/4 teaspoon pepper 3 cloves garlic, minced 2 15-ounce cans cannellini beans, drained and rinsed 1 15-ounce can black beans, drained and rinsed 2 tomatoes, chopped 1 red onion, chopped 2 cups seashell pasta, cooked al dente In a cruet or jar with a cover, combine olive oil, vinegar, salt, pepper, and garlic; shake well. In a salad bowl, combine remaining ingredients; pour dressing over and toss. Chill several hours.
BUTTERMILK CORNBREAD
	This light version of old-fashioned cornbread uses buttermilk and egg substitute, but it doesn't give up any of the flavor you expect from a favorite side dish. Serves nine. Per serving: 162 calories, 3.8 grams fat, 26.7 grams carbohydrates, 5 grams protein, 2 milligrams cholesterol, 1.9 grams fiber, 250 milligrams sodium. 1-1/2 cups yellow cornmeal 1/2 cup flour 1 teaspoon baking soda 1 teaspoon baking powder 1/4 teaspoon salt 2 teaspoons sugar 1-2/3 cups fat-free buttermilk 1/4 cup egg substitute 2 tablespoons vegetable oil Preheat oven to 400 degrees. Coat an 8-inch square pan with nonfat cooking spray, or line with parchment paper. Combine dry ingredients in a large bowl. Combine buttermilk, egg substitute, and oil; add to dry ingredients, mixing just until moistened. Pour batter into prepared pan. Bake 23 to 25 minutes, until golden brown.
CLAM CHOWDER WITH BEANS
	This chowder comes from the tangy tomato school rather than the creamy school. It adds the hearty flavor and texture (and fiber!) of black beans--and it's simple to make. Serves six to eight. Per serving: 106 calories, 1 gram fat, 19 grams carbohydrates, 6 grams protein, 24 milligrams cholesterol, 2 grams fiber, 304 milligrams sodium. 1 teaspoon olive oil 1 large onion, chopped 1 cup chopped celery 1 28-ounce can plum tomatoes 6 ounce V-8 juice 3 6-1/2 ounce cans chopped clams, with their liquid 1-1/2 pounds potatoes 1/2 teaspoon Worcestershire sauce 1 15-ounce can black beans, drained and rinsed 1/4 teaspoon salt 1/4 teaspoon pepper Saute onion and celery in oil until tender. Puree tomatoes in a food processor or blender. Combine all ingredients in a soup pot; simmer 20 minutes. Check for seasoning before serving.
COOKIE MALTS
	Soothe your sweet tooth's desire for chocolate with this cocoa-rich shake. Thanks to frozen yogurt and low-fat chocolate milk, you get plenty of rich chocolatey flavor with much less fat than a traditional milkshake. Serves four. Per serving: 260 calories, 3.3 grams fat, 50.2 grams carbohydrates, 9.7 grams protein, 12 milligrams cholesterol, 0 grams fiber, 208 milligrams sodium. 1 quart vanilla frozen yogurt, softened 1 cup low-fat chocolate milk 10 chocolate wafer cookies, crumbled Combine yogurt and milk in a blender; blend until smooth, scraping sides once or twice. Stir in cookies. Serve immediately.
LEMON PORK
	In this recipe, pork medallions marinate in a garlicky sauce, then quickly cook in lemon juice for a burst of tart flavor. Serves four. Per serving: 138 calories, 6 grams fat, 2 grams carbohydrates, 18 grams protein, 57 milligrams cholesterol, .5 gram fiber, 177 milligrams sodium. 1-1/2 tablespoons olive oil 3 cloves garlic 1/4 teaspoon powdered rosemary 1 pound lean boneless pork tenderloins 2-1/2 tablespoons lemon juice Salt and pepper to taste Combine oil, garlic, and rosemary in a food processor or blender; process 1 minute. Place tenderloins in a shallow baking dish; pour marinade over. Marinate in refrigerator 1 to 2 hours. Drain thoroughly. Brown tenderloins in a large nonstick skillet. Reduce heat; add lemon juice. Cook tenderloins a few more minutes until done, turning frequently.
MEXICALI GRILLED CHICKEN
	Here's a great new alternative to standard marinated chicken recipes--the juices and vinegar add a tangy flavor to the chicken. Buy an extra lime and serve it with Mexican beers or margaritas! Serves four. Per serving: 171 calories, 5 grams fat, 2 grams carbohydrates, 27 grams protein, 73 milligrams cholesterol, 0 grams fiber, 330 milligrams sodium. 1/4 cup orange juice 1 tablespoon lime juice 2 teaspoons apple cider vinegar 1 tablespoon olive oil 1/2 teaspoon salt 1/2 teaspoon oregano 1/4 teaspoon pepper 4 skinless, boneless chicken breast halves Combine all ingredients except chicken. Pour over chicken in a shallow dish; marinate at least 2 hours in the refrigerator. Drain; reserve marinade. Grill chicken on foil-covered grill over hot coals, 10 to 20 minutes per side, basting with marinade.
OAT BRAN MUFFINS WITH APPLE
	These muffins provide plenty of fiber, plus they're made with a healthful combination of oat bran and whole-wheat flour. Molasses, apples, and raisins lend sweetness and a delightful mix of textures. Makes about 18. Per muffin: 201 calories, 4 grams fat, 39 grams carbohydrates, 5 grams protein, 23 milligrams cholesterol, 4 grams fiber, 161 milligrams sodium. 3 cups oat bran 2-1/2 cups whole wheat flour 1/2 teaspoon salt 2 teaspoons baking soda 2 eggs, at room temperature 1/4 cup molasses 1/4 cup vegetable oil 2 cups apple juice concentrate (undiluted) 2 cups skim milk 2 large cooking apples, chopped (Granny Smith or other) 1-1/2 cups raisins Preheat oven to 350 degrees. Line muffin tins with papers. Stir together dry ingredients; set aside. Beat eggs well; add molasses. Stir in oil, apple juice concentrate, and milk. Gradually add flour mixture, mixing gently just until moistened. Gently stir in apples and raisins. Bake 20 to 25 minutes, until a tester inserted in the center comes out clean.
RUM RAISIN ICE MILK
	Yum! All the deep rum flavor and chewy raisins of a favorite ice cream, but minus most of the fat. Makes about 5-1/2 cups. Per 1/2 cup: 166 calories, 1.1 grams fat, 29.4 grams carbohydrates, 6.3 grams protein, 42 milligrams cholesterol, .2 gram fiber, 88 milligrams sodium. 1/3 cup raisins 1/3 cup dark rum 2 eggs 1 cup sugar 1 teaspoon cornstarch 2 cups skim milk 2 cups evaporated skim milk 1/2 teaspoon vanilla In a small saucepan, bring raisins and rum to a boil; remove from heat, cover, and let stand 1 hour. Drain raisins; chop fine and set aside. Beat eggs at high speed 3 minutes, until thick and pale. Combine sugar and cornstarch; slowly add to eggs while beating constantly. Place egg mixture in a saucepan; add skim milk. Cook and stir over medium heat until mixture reaches the boiling point and begins to thicken. Remove from heat; cool. Stir in evaporated milk, vanilla, and raisins. Cover; chill one to two hours. Pour mixture into an ice-cream freezer (electric or hand-cranked). Freeze according to machine directions. Chill another hour before serving.