taste of home comfort food makeovers: 325 delicious & comforting recipes made light

ATASTEOFHOMEBOOK©2015RDAEnthusiastBrands,LLC1610N.2ndSt.,Suite102,MilwaukeeWI53212Allrightsreserved.TasteofHomeisaregisteredtrademarkofRDAEnthusiastBrands,LLC.

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CONTENTS

Introduction

Appetizers&SnacksSoupsSides,Salads&BreadsBreakfastBeefEntreesChickenFavoritesTurkeySpecialtiesPork,Ham&MoreFish&SeafoodMeatlessDessertsHolidaySweets&Treats

IndexesGeneralRecipeIndexAlphabeticalRecipeIndex

Dishupallthecomfortfoodsyouenjoywithoutanounceofguilt!

Inside,youwillfind:•50+appetizers,dips,meatballs,beveragesandotherlightbitesperfectforparties•7dozensensiblesweetssothere’salwaysroomfordessert

•Usefuliconshighlightingrecipesthatarefast,freezer-friendly,slow-cookedormadewithjustfiveorfeweringredients

•SecretsfromourTestKitchenprosthroughout

TheprosatTasteofHomereceivedhundredsofrequeststolightenupall-timecomfortfoods—andtheydid!Nowthey’resharingtheirbestsecretsinComfortFoodMakeovers!

NutritionFacts

•NutritionFactsarebasedononeserving.Forappetizers,cookies,rollsandotherper-piecefoods,servinginformationisbasedononepiece.

•Wheneverachoiceofingredientsisgiveninarecipe(suchas1/3cupofplainyogurtorsourcream),thefirstingredientlistedisalwaystheonecalculatedintheNutritionFacts.

•Whenarangeisgivenforaningredient(suchas2to3teaspoons),wecalculateusingthefirstamount.

•Onlytheamountofamarinadeabsorbedduringpreparationiscalculated.•Optionalingredientsarenotincludedinourcalculations.

DiabeticExchangesAlloftherecipesinthisbookhavebeenreviewedbyaRegisteredDietitian.DiabeticExchangesareassignedtorecipesinaccordancewithguidelinesfromtheAmericanDiabeticandAmericanDieteticassociations.ThemajorityofrecipesinTasteofHomeComfortFoodMakeoversaresuitableforpeoplewithdiabetes.

Appetizers&Snacks

Don’tbelatetotheparty!Cookupsomethingquick,nutritiousandtastyforyournextget-together,andleaveguestsaskingforyourhealthy

secrets.

5INGREDIENTSSLOWCOOKERSlow-CookedSalsaIlovethefreshtasteofhomemadesalsa,butasaworkingmother,Idon’thavemuchtimetomakeit.SoIcameupwiththisslow-cookedversionthatpracticallymakesitself!—TONIMENARDLOMPOC,CA

PREP:15MIN.•COOK:21/2HOURS+COOLING•MAKES:ABOUT2CUPS

10plumtomatoes2garliccloves1smallonion,cutintowedges2jalapenopeppers1/4cupcilantroleaves1/2teaspoonsalt,optional

1.Coretomatoes.Cutasmallslitintwotomatoes;insertagarliccloveintoeach

slit.Placetomatoesandonionina3-qt.slowcooker.2.Cutstemsoffjalapenos;removeseedsifamildersalsaisdesired.Placejalapenosintheslowcooker.

3.Coverandcookonhighfor21/2-3hoursoruntilvegetablesaresoftened(somemaybrownslightly);cool.4.Inablender,combinethetomatomixture,cilantroand,ifdesired,salt;coverandprocessuntilblended.Refrigerateleftovers.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING1/4cup(calculatedwithoutsalt)equals24cal.,tracefat(0sat.fat),0chol.,9mgsodium,5gcarb.,0fiber,1gpro.DiabeticExchange:1vegetable.

FASTFIX

CheesyBeanDipThisreworkedversionofafavoriteMexicanpartydiphasallthegreattasteoftheclassic,butituseslower-fatingredientstoadvantage.—TASTEOFHOMETESTKITCHEN

STARTTOFINISH:30MIN.•MAKES:4CUPS

11/2cups(6ounces)shreddedreducedfatMexicancheeseblend11/2cups(6ounces)shreddedreducedfatcheddarcheese1can(16ounces)fat-freerefriedbeans1can(10ounces)dicedtomatoesandgreenchilies1package(8ounces)reducedfatcreamcheese,cubed1/2cupreducedfatsourcream1tablespoontacoseasoningTortillachipsandassortedfreshvegetables

1.Inalargebowl,combinecheeses;setaside1cupfortopping.Addthebeans,tomatoes,creamcheese,sourcreamandtacoseasoningtotheremainingcheeses;stiruntilblended.Transferthemixturetoagreased2-qt.bakingdish;sprinklewiththereservedcheeses.2.Bake,uncovered,at350°for20-25minutesoruntilbubblyaroundtheedges.Servewarmwithchipsandvegetables.PERSERVING2tablespoonsdipequals61cal.,3gfat(2gsat.fat),10mgchol.,177mgsodium,4gcarb.,1gfiber,5gpro.DiabeticExchanges:1/2starch,1/2leanmeat.

5INGREDIENTSFASTFIX

GarlicPumpkinSeedsWhattodowithallthoseleftoverpumpkinseedsaftercarvingyourjack-o’-lantern?Trythismicrowave-easyrecipe.Itworkswellwithbutternutoracornsquashseeds,too.—IOLAEGLEBELLAVISTA,AR


1tablespooncanolaoil1/2teaspooncelerysalt1/2teaspoongarlicpowder1/2teaspoonseasonedsalt2cupsfreshpumpkinseeds

1.Inasmallbowl,combinetheoil,celerysalt,garlicpowderandseasonedsalt.Addpumpkinseeds;tosstocoat.Spreadaquarteroftheseedsinasinglelayeronamicrowave-safeplate.Microwave,uncovered,onhighfor1minute;stir.2.Microwave2-3minuteslongeroruntilseedsarecrunchyandlightlybrowned,stirringaftereachminute.Repeatwithremainingpumpkinseeds.Servewarm,

orcoolbeforestoringinanairtightcontainer.NOTEThisrecipewastestedina1,100-wattmicrowave.

PERSERVING1/4cupequals87cal.,5gfat(1gsat.fat),0chol.,191mgsodium,9gcarb.,1gfiber,3gpro.DiabeticExchanges:1fat,1/2starch.

5INGREDIENTSFASTFIX

TomatoBasilSnackersFreshbasil,summer-ripetomatoesandmeltedmozzarellacheesetoptoastedEnglishmuffinsinthisfabulousafternoonpick-me-up.—TASTEOFHOMETESTKITCHEN

STARTTOFINISH:15MIN.•MAKES:4SERVINGS

2Englishmuffins,splitandtoasted2tablespoonsfat-freemayonnaise3plumtomatoes,cutinto1/4-inchslices6freshbasilleaves,thinlysliced1/8teaspoonpepper1/2cupshreddedpart-skimmozzarellacheese

PlaceEnglishmuffinhalvesonanungreasedbakingsheet;spreadwithmayonnaise.Topwiththetomatoes,basil,pepperandcheese.Broil4in.fromtheheatfor3-4minutesoruntilcheeseismelted.PERSERVING1servingequals118cal.,3gfat(2gsat.fat),9mgchol.,261mgsodium,17gcarb.,1gfiber,6gpro.DiabeticExchanges:1starch,1/2fat.

TOPTIP

Awesomerecipe…andsoeasytomake.Iusedfreshavocadoinsteadofmayonnaise.—STARSHIP71TASTEOFHOME.COM


SaucyAsianMeatballsThismeatballrecipeoriginallycalledforbeefandporkandadifferentcombinationofseasonings.Iusedgroundturkeyandalteredtheseasoningstocreateahealthy,fresh-flavoredvariation.—LISAVARNERELPASO,TX

PREP:20MIN.•BAKE:20MIN.•MAKES:ABOUT3DOZEN

1poundleangroundturkey2garliccloves,minced1teaspoonplus1/4cupreduced-sodiumsoysauce,divided1/2teaspoongroundginger1/4cupricevinegar1/4cuptomatopaste2tablespoonsmolasses1teaspoonhotpeppersauce

1.Preheatovento350°.Placeturkeyinalargebowl.Sprinklewithgarlic,1teaspoonsoysauceandginger;mixlightlybutthoroughly.Shapeinto1-in.balls;placeina15x10x1-in.bakingpan.Bake20-25minutesoruntilmeatballsarecookedthrough.2.Inalargesaucepan,combinevinegar,tomatopaste,molasses,peppersauceandremainingsoysauce;cookandstirovermediumheat3-5minutes.Addmeatballs;heatthrough,stirringgentlytocoat.PERSERVING1meatballequals26cal.,1gfat(tracesat.fat),10mgchol.,87mgsodium,2gcarb.,tracefiber,2gpro.

FASTFIX

MiniBaconQuichesThislightened-uprecipeislovedbyfriendsandfamily—andittastessoindulgentwith1/2poundofbacon!TasteofHomeslashedthecalories,fatandsodiuminmydish,butnotonebitofrealbaconflavor.—JULIEHIEGGELKEGrayslake,IL

STARTTOFINISH:30MIN.•MAKES:21/2DOZEN

1largeegg,lightlybeaten1/2poundslicedbacon,cookedandcrumbled1/2cupreducedfatricottacheese1/2cupshreddedpart-skimmozzarellacheese1/2cupshreddedreducedfatcheddarcheese1smallonion,finelychopped1/4teaspoongarlicpowderDashcayennepepperDashpepper2packages(1.9ounceseach)frozenminiaturephyllotartshells

1.Inasmallbowl,combinethefirstnineingredients.Placetartshellsonanungreasedbakingsheet;filleachwith2teaspoonsmixture.2.Bakeat350°for8-10minutesoruntilfillingissetandshellsarelightlybrowned.Servewarm.PERSERVING1appetizerequals54cal.,3gfat(1gsat.fat),13mgchol.,77mgsodium,3gcarb.,tracefiber,3gpro.

SpicyTomatoJuicePeoplelovethespicytasteofthiszestyjuiceallyear-round.It’sadeliciousmixer,too.—MARTHAPHILBECKLAFONTAINE,IN

PREP:45MIN.•COOK:20MIN.+CHILLING•MAKES:15SERVINGS(1CUPEACH)

12poundstomatoes9driedanchochilies3mediumonions,chopped1celeryrib,chopped1/4cupchoppedseededjalapenopepper1/2cupsugar1tablespoonWorcestershiresauce2teaspoonssalt1/4teaspoonpepper

1.FillaDutchoventwo-thirdsfullwithwater;bringtoaboil.ScoreanXonthebottomofeachtomato.Usingaslottedspoon,placetomatoes,oneatatime,inboilingwaterfor30-60seconds.Removetomatoesandimmediatelyplungeintoicewater.Discardpeel;choptomatoesandplaceinastockpot.2.Addthechilies,onions,celeryandjalapenos.Bringtoaboil.Reduceheat;simmer,uncovered,for20-25minutesoruntilvegetablesaretender.Coolslightly.Inafoodprocessor,processjuiceinbatchesuntilblended.Strainanddiscardseedsandpulp.PlacepureeinaDutchoven.3.Stirintheremainingingredients;heatthrough.Cool.Toserve,refrigerateuntilchilledortransfertostoragecontainers.Mayberefrigeratedforupto3daysorfrozenforupto3months.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.PERSERVING1cupequals134cal.,2gfat(tracesat.fat),0chol.,351mgsodium,29gcarb.,7gfiber,5gpro.DiabeticExchange:2starch.

FASTFIX

AvocadoShrimpSalsaSalsagetsadeluxetwistwhenyouaddavocadoandshrimp.It’sdeliciousscoopedupwithtortillachips,spoonedovergrilledchickenbreastsorporkchops,orservedasafreshsidesaladalongsideyourfavoriteentree.—MARIARIVIOTTA-SIMMONSSANTANVALLEY,AZ


1poundpeeledanddeveinedcookedshrimp,chopped2mediumtomatoes,seededandchopped2mediumripeavocados,peeledandchopped1cupmincedfreshcilantro1mediumsweetredpepper,chopped3/4cupthinlyslicedgreenonions1/2cupchoppedseededpeeledcucumber3tablespoonslimejuice1jalapenopepper,seededandchopped

1teaspoonsalt1/4teaspoonpepperTortillachips

Inalargebowl,combinethefirst11ingredients.Servewithtortillachips.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING1/4cup(calculatedwithoutchips)equals52cal.,3gfat(tracesat.fat),33mgchol.,133mgsodium,3gcarb.,1gfiber,5gpro.DiabeticExchanges:1leanmeat,1/2fat.

MakeoverStuffedPotatoesWetriedthismakeoverversionofanall-timefavorite,andmyfriendsandIlovedit.Webarelynoticedthedifference!Bestofall,wekeptallofthecheesesintheoriginal.—SONYALABBEWESTHOLLYWOOD,CA

PREP:45MIN.+COOLING•BAKE:15MIN.•MAKES:40APPETIZERS

20babyYukonGoldpotatoes(2pounds)6ouncesfat-freecreamcheese3/4cupreducedfatsourcream6baconstrips,cookedandcrumbled1/4cupshreddedMontereyJackcheese

1/4cupshreddedsharpcheddarcheese2greenonions,chopped1/2teaspoonsalt1/2teaspoonpepper

1.PlacepotatoesinaDutchovenandcoverwithwater.Bringtoaboil.Reduceheat;coverandcookfor8-10minutesorjustuntiltender.Drain.2.Whencoolenoughtohandle,cuteachpotatoinhalflengthwise.Scoopoutthepulp,leavingthinshells.Remove1/3cuppulp(discardorsaveforanotheruse).

3.Inalargebowl,mashtheremainingpulpwithcreamcheese.Addsourcreamandhalfofthebacon.Stirinthecheeses,greenonions,saltandpepper;spoonintopotatoshells.4.Placeina15x10x1-in.bakingpan.Sprinklewiththeremainingbacon.Bakethepotatoes,uncovered,at400°for15-20minutesoruntilheatedthrough.PERSERVING1stuffedpotatohalfequals35cal.,1gfat(1gsat.fat),4mgchol.,87mgsodium,4gcarb.,tracefiber,2gpro.

THESKINNY

MakeoverStufedPotatoesusefat-freecreamcheeseandreducedfatsourcreaminslightlylesserquantitiesthantheoriginal.Theyalsocallforlessbaconandsalt,buttheykeepthesameamountoffavorfulcheeses.

5INGREDIENTSFASTFIX

CrispFingerSandwichIlovesnackingonthisdelicioussandwichwithitscrispEnglishcucumber.Ihavealsomadebatchesoftheseforpartiesandshowers,usingasmallpartyloafofwholewheatorsourdoughbread.—MELISSASELINBOTHELL,WA

STARTTOFINISH:10MIN.•MAKES:1SERVING

1slicewholewheatbread,toasted2tablespoonsreducedfatspreadablegardenvegetablecreamcheese1/3cupthinlyslicedEnglishcucumber3tablespoonsalfalfasproutsDashcoarselygroundpepper

Spreadtoastwithcreamcheese.Topwithcucumber,sproutsandpepper.PERSERVING1sandwichequals136cal.,6gfat(3gsat.fat),15mgchol.,323mgsodium,13gcarb.,2gfiber,7gpro.DiabeticExchanges:1starch,1fat.

FASTFIX

DeviledEggsThislighterversionofaclassicusesonlyhalfoftheeggyolksoftheoriginalrecipeandcallsforsoftbreadcrumbstofirmupthefilling.Wereplacedthemayowithfat-freemayonnaiseandreducedfatsourcream.Thesecontain1/3fewercaloriesthantheoriginalandhalfthefat.—TASTEOFHOMETESTKITCHEN


8hard-cookedlargeeggs1/4cupfat-freemayonnaise1/4cupreducedfatsourcream2tablespoonssoftbreadcrumbs1tablespoonpreparedmustard1/4teaspoonsaltDashwhitepepper4pimiento-stuffedolives,sliced

Sliceeggsinhalflengthwiseandremoveyolks;refrigerateeightyolkhalvesforanotheruse.Setwhitesaside.Inasmallbowl,mashremainingyolks.Stirinthemayonnaise,sourcream,breadcrumbs,mustard,saltandpepper.Stufforpipeintoeggwhites.Garnishwitholives.PERSERVING1stuffedegghalfequals50cal.,3gfat(1gsat.fat),95mgchol.,133mgsodium,1gcarb.,tracefiber,3gpro.

MediterraneanEggplantDipIloveMediterraneanfood,andtheflavorsinthisdiparesovibrant.—STACYMULLENSGRESHAM,OR

PREP:20MIN.•BAKE:40MIN.•MAKES:4CUPS

1largeeggplant(about11/2pounds),peeled1smallonion,coarselychopped6garliccloves,peeled3tablespoonsoliveoil2cups(16ounces)reducedfatsourcream4teaspoonslemonjuice3/4teaspoonsalt1/2teaspoonpepper10dropsliquidsmoke,optionalMincedfreshparsleyOptionalingredients:naanflatbreadwedgesorminiaturepitas,cherrytomatoes,celerysticks,juliennedredpepper,babycarrotsandGreekolives

1.Preheatovento400°.Cuteggplantcrosswiseinto1-in.slices;placeonagreased15x10x1-in.bakingpan.Topwithchoppedonionandthegarliccloves.Drizzlewithoil.2.Roast40-45minutesoruntileggplantisverysoft,turningandstirringvegetablesonce.Coolslightly.3.Placemixtureinafoodprocessor;processuntilblended.Transfertoalargebowl;stirinsourcream,lemonjuice,salt,pepperand,ifdesired,liquidsmoke.4.Sprinklewithparsley.Servewithflatbreadandvegetablesasdesired.

PERSERVING1/4cup(calculatedwithoutoptionalingredients)equals77cal.,5gfat(2gsat.fat),10mgchol.,132mgsodium,5gcarb.,2gfiber,3gpro.

FASTFIX

Tex-MexPopcornSpicySouthwestseasoningmakesthissnackin’-goodpopcornidealforanyfiesta.—KATIEROSEPEWAUKEE,WI

STARTTOFINISH:15MIN.•MAKES:4QUARTS

1/2cuppopcornkernels3tablespoonscanolaoil1/2teaspooncuminseedsRefrigeratedbutter-flavoredspray1/4cupmincedfreshcilantro1teaspoonsalt1teaspoonchilipowder1/2teaspoongarlicpowder1/8teaspoonsmokedpaprika

1.InaDutchovenovermediumheat,cookthepopcornkernels,oilandcuminseedsuntiloilbeginstosizzle.Coverandshakefor2-3minutesoruntilpopcornstopspopping.

2.Transfertoalargebowl;spritzwithbutter-flavoredspray.Addremainingingredientsandtosstocoat.Continuespritzingandtossinguntilpopcorniscoated.PERSERVING1cupequals44cal.,3gfat(tracesat.fat),0chol.,150mgsodium,5gcarb.,1gfiber,1gpro.DiabeticExchanges:1/2starch,1/2fat.

5INGREDIENTSFASTFIX

RosemaryWalnutsThisrecipeisfrommyAuntMary,whoalwayshadabatchreadyforus.Cayenneaddsanunexpectedzing.Whenyouneedahousewarmingorhostessgift,doubletheingredientsandsavehalfforyourself.—RENEECIANCIONEWBERN,NC

STARTTOFINISH:20MIN•MAKES:2CUPS

2cupswalnuthalvesCookingspray2teaspoonsdriedrosemary,crushed1/2teaspoonkoshersalt1/4to

1/2teaspooncayennepepper

1.Placewalnutsinasmallbowl.Spritzwithcookingspray.Addtheseasonings;tosstocoat.Placeinasinglelayeronabakingsheet.2.Bakenutsat350°for10minutes.Servewarm,orcoolcompletelyandstoreinanairtightcontainer.

PERSERVING1/4cupequals166cal.,17gfat(2gsat.fat),0chol.,118mgsodium,4gcarb.,2gfiber,4gpro.DiabeticExchange:3fat.

CrabAppetizerSpreadThedelicateflavorsofcrabandgreenonioncomethroughineachbiteofthiselegantappetizer.It’ssmartforpartiesbecauseyoucanmakeitthedaybefore.—KATHIMULCHINWESTVALLEYCITY,UT

PREP:30MIN.+CHILLING•MAKES:41/2CUPS

1envelopeunflavoredgelatin3tablespoonscoldwater1can(103/4ounces)reducedfatreduced-sodiumcondensedcreamofmushroomsoup,undiluted1package(8ounces)reducedfatcreamcheese,cubed1cupfat-freemayonnaise2cans(6ounceseach)crabmeat,drained,flakedandcartilageremoved2celeryribs,finelychopped3greenonions,finelychoppedAssortedcrackers

1.Inasmallmicrowave-safebowl,sprinklegelatinovercoldwater;letstandfor1minute.Microwave,uncovered,onhighfor20seconds.Stir;letstandfor1minuteoruntilgelatiniscompletelydissolved.2.Inalargesaucepan,combinethesoup,creamcheese,mayonnaiseandgelatin.Cookandstirovermediumheatfor5-7minutesoruntilsmooth.Removefromtheheat;stirinthecrab,celeryandonions.

3.Transfertoa5-cupringmoldcoatedwithcookingspray.Coverandrefrigeratefor4hoursoruntilset.Unmoldontoaservingplatter;servewithcrackers.

PERSERVING1/4cup(calculatedwithoutcrackers)equals72cal.,4gfat(2gsat.fat),28mgchol.,294mgsodium,4gcarb.,tracefiber,6gpro.DiabeticExchanges:1leanmeat,1/2fat.

BBQChickenPizzaRoll-UpSnackonthisfab,flavorfulappetizerwithouttheguilt.Noonewillguesstheseslicesarelow-cal!You’dbettermaketwo;theydisappearfast.—TRACEYBIRCHQUEENCREEK,AZ

PREP:15MIN.•BAKE:15MIN.+COOLING•MAKES:2DOZEN

1tube(13.8ounces)refrigeratedpizzacrust1/4cuphoneybarbecuesauce11/2cups(6ounces)shreddedpart-skimmozzarellacheese11/2cupsshreddedcookedchickenbreast1smallredonion,finelychopped1/4cupmincedfreshcilantro1teaspoonItalianseasoning,optional1largeeggwhite1tablespoonwater1/4teaspoongarlicpowder

1.Onalightlyflouredsurface,rollcrustintoa12x9-in.rectangle;brushwithbarbecuesauce.Layerwiththecheese,chicken,onion,cilantroand,ifdesired,Italianseasoning.

2.Rollupjelly-rollstyle,startingwithalongside;pinchseamstoseal.Placeseamsidedownonabakingsheetcoatedwithcookingspray.3.Beateggwhiteandwater;brushovertop.Sprinklewithgarlicpowder.Bakeat400°for15-20minutesoruntillightlybrowned.Coolfor10minutesbeforeslicing.PERSERVING1sliceequals81cal.,2gfat(1gsat.fat),11mgchol.,177mgsodium,9gcarb.,tracefiber,6gpro.DiabeticExchanges:1leanmeat,1/2starch.

FASTFIX

CordonBleuAppetizersLookingforacheesysnackwithmassappeal?Adultsandkidsalikelovethissatisfyingcheesetoast.—SUSANMELLOJACKSONHEIGHTS,NY

STARTTOFINISH:30MIN.•MAKES:11/2DOZEN

4ouncescreamcheese,softened1teaspoonDijonmustard1cup(4ounces)shreddedSwisscheese3/4cupdicedfullycookedham1/2cupmincedchives,divided18slicesFrenchbread(1/2inchthick)

1.Inasmallbowl,beatcreamcheeseandmustarduntilsmooth.StirintheSwisscheese,hamand1/4cupchives.Spread1tablespoonmixtureovereachbreadslice;placebreadonanungreasedbakingsheet.2.Bakeat350°for12-15minutesoruntillightlybrowned.Sprinklewithremainingchives.PERSERVING1appetizerequals86cal.,5gfat(3gsat.fat),16mgchol.,185mgsodium,7gcarb.,tracefiber,4gpro.DiabeticExchanges:1fat,1/2starch.

SteamedTurkeyDumplingsThisappetizertasteswonderfulbutwillnotmakeyoufeelasthoughyou’veeatenanentiremeal.Thedumplingsareeasytomakeandajoytoserve—trythematyournextparty!—DONNABARDOCZHOWELL,MI

PREP:30MIN.•COOK:10MIN./BATCH•MAKES:20APPETIZERS(1/3CUPSAUCE)

2greenonions,thinlysliced2tablespoonscornstarch2tablespoonsmincedfreshgingerroot1tablespoonreduced-sodiumsoysauce1teaspoonsesameoil1/2poundleangroundturkey20wontonwrappers9lettuceleaves

DIPPINGSAUCE1/4cupreduced-sodiumsoysauce11/2teaspoonsfinelychoppedgreenonion11/2teaspoonssesameoil

1garlicclove,minced

1.Inalargebowl,combinethegreenonions,cornstarch,ginger,soysauceandoil.Crumbleturkeyovermixtureandmixwell.2.Place1tablespoonturkeymixtureinthecenterofawontonwrapper.(Keepremainingwrapperscoveredwithadamppapertoweluntilreadytouse.)Moistenedgeswithwater.Foldonecornerdiagonallyoverfillingandpressedgestoseal.3.Lineasteamerbasketwiththreelettuceleaves.Arrangeathirdofthedumplings1in.apartoverlettuce;placeinalargesaucepanover1in.ofwater.Bringtoaboil;coverandsteamdumplingsfor10-12minutesoruntilathermometerreads165°.Discardthelettuce.Repeattwice.4.Combinesauceingredients;servewithdumplings.

PERSERVING1dumplingwith3/4teaspoonsauceequals52cal.,2gfat(tracesat.fat),10mgchol.,208mgsodium,6gcarb.,tracefiber,3gpro.DiabeticExchange:1/2starch.

5INGREDIENTS

IcedLemonTeaIstirsugar-freelemonadeintoicedtea.Itnotonlytastescoolandrefreshing,butitalsocutsoutextracalories.—DAWNLOWENSTEINHATBORO,PA

PREP:10MIN.•COOK:10MIN.+COOLING•MAKES:12SERVINGS(1CUPEACH)

31/2teaspoonsCrystalLightlemonadedrinkmix4cupscoldwater8cupswater8individualdecaffeinatedteabags1mint-flavoredblackteabagIcecubesFreshmintleavesandlemonslices,optional

1.Inalargepitcher,combinethelemonademixandthecoldwater.Refrigerateuntilchilled.2.Meanwhile,inalargesaucepan,bringwatertoaboil.Removefromtheheat;addteabags.Coverandsteepfor3-5minutes.Discardteabags.Cool;stirintolemonademixture.Serveoverice,withmintandlemonifdesired.PERSERVING1cupequals3cal.,tracefat(0sat.fat),0chol.,1mgsodium,

tracecarb.,tracefiber,tracepro.DiabeticExchange:Freefood.

SLOWCOOKERCreamyArtichokeDipFolksaresuretogatheraroundthisfabulousdipwheneverit’splacedonthebuffettable.It’salightened-uptakeonatreasuredfamilyfavorite.—MARYSPENCERGREENDALE,WI

PREP:20MIN.•COOK:1HOUR•MAKES:5CUPS

2cans(14ounceseach)water-packedartichokehearts,rinsed,drainedandcoarselychopped1package(8ounces)reducedfatcreamcheese,cubed3/4cup(6ounces)plainyogurt1cup(4ounces)shreddedpart-skimmozzarellacheese1cupreducedfatricottacheese3/4cupshreddedParmesancheese,divided1/2cupshreddedreducedfatSwisscheese1/4cupreducedfatmayonnaise2tablespoonslemonjuice1tablespoonchoppedseededjalapenopepper1teaspoongarlicpowder1teaspoonseasonedsaltTortillachips

1.Ina3-qt.slowcooker,combinetheartichokes,creamcheese,yogurt,mozzarellacheese,ricotta,1/2cupParmesancheese,Swisscheese,mayonnaise,lemonjuice,jalapeno,garlicpowderandseasonedsalt.

2.Coverandcookonlowfor1houroruntilheatedthrough.3.SprinklewithremainingParmesancheese.Servewithtortillachips.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING1/4cup(calculatedwithoutchips)equals104cal.,6gfat(3gsat.fat),20mgchol.,348mgsodium,5gcarb.,tracefiber,7gpro.DiabeticExchanges:1fat,1/2starch.

5INGREDIENTSFASTFIX

GrilledNectarine&CheeseCrostiniAtourhouse,welovethesummerytasteofsweetgrillednectarinesandfreshbasilovergoatcheese.Icanusuallyfindalltheingredientsatthefarmersmarket.—BRANDYHOLLINGSHEADGRASSVALLEY,CA

STARTTOFINISH:25MIN.•MAKES:1DOZEN

1/2cupbalsamicvinegar1tablespoonoliveoil12slicesFrenchbreadbaguette(1/4inchthick)2mediumnectarines,halvedandpitted1/4cupfreshgoatcheese,softened1/4cuplooselypackedbasilleaves,thinlysliced

1.Inasmallsaucepan,bringvinegartoaboil;cook10-15minutesoruntilliquidisreducedto3tablespoons.Removefromheat.2.Brushoiloverbothsidesofthebaguetteslices.Grill,uncovered,overmediumheatuntilgoldenbrownonbothsides.Grillthenectarinesfor45-60secondsoneachsideoruntiltenderandlightlybrowned.Coolslightly.3.Spreadgoatcheeseovertoasts.Cutnectarinesintothickslices;arrangeovercheese.Drizzlewithbalsamicsyrupandsprinklewithbasil.Serveimmediately.PERSERVING1appetizerequals48cal.,2gfat(1gsat.fat),5mgchol.,55mgsodium,6gcarb.,tracefiber,1gpro.DiabeticExchange:1/2starch.

5INGREDIENTSFASTFIX

BrieCherryPastryCupsGoldenbrownandflaky,thesebite-sizepastrieswithBrieandsweetcherrypreservescoulddoubleasadessert.—MARILYNMCSWEENMENTOR,OH


1sheetfrozenpuffpastry,thawed1/2cupcherrypreserves4ouncesBriecheese,cutinto1/2-inchcubes1/4cupchoppedpecansorwalnuts2tablespoonsmincedchives

1.Unfoldthepuffpastry;cutinto36squares.Gentlypresssquaresontothebottomsof36greasedminiaturemuffincups.

2.Bakeat375°for10minutes.Usingtheendofawoodenspoonhandle,makea1/2-in.-deepindentationinthecenterofeach.Bake6-8minuteslongeroruntilgoldenbrown.Withspoonhandle,presssquaresdownagain.

3.Spoonarounded1/2teaspoonfulofpreservesintoeachcup.Topwithcheese;sprinklewithnutsandchives.Bakefor3-5minutesoruntilcheeseismelted.PERSERVING1appetizerequals61cal.,3gfat(1gsat.fat),3mgchol.,42mgsodium,7gcarb.,1gfiber,1gpro.DiabeticExchanges:1/2starch,1/2fat.

5INGREDIENTSFASTFIX

StrawberrySalsaHere’sasweetandtangysalsathat’smilesawayfromthespicyversionpeopleexpect.Serveitasanappetizerwithtortillachipsforscooping,ormakeitpartofthemaineventandspoonitoverwhitemeat.—AMYHINKLETOPEKA,KS


2pintscherrytomatoes,quartered1pintfreshstrawberries,chopped8greenonions,chopped1/2cupmincedfreshcilantro6tablespoonsoliveoil2tablespoonsbalsamicvinegar1/2teaspoonsalt

Inalargebowl,combinetomatoes,strawberries,greenonionsandcilantro.Inasmallbowl,whisktheoil,vinegarandsalt;gentlystirintotomatomixture.Refrigeratesalsauntilserving.

PERSERVING1/4cupequals41cal.,4gfat(tracesat.fat),0chol.,53mgsodium,3gcarb.,1gfiber,tracepro.

FASTFIX

LittleMexicanPizzasTheselittlepizzasareperfectforlunch,snacksorparties.WholewheatEnglishmuffinsoffermorefiberthanregularpizzacrust.Youcanreallygetcreativemakingthesewithyourfavoritetoppings.—LINDAEGGERSALBANY,CA


1package(13ounces)wholewheatEnglishmuffins,split3/4cupfat-freerefriedbeans3/4cupsalsa1/3cupslicedripeolives2greenonions,chopped2tablespoonscannedchoppedgreenchilies11/2cups(6ounces)shreddedpart-skimmozzarellacheese

1.Spreadcutsidesofmuffinswithrefriedbeans;topwithsalsa,olives,onions,chiliesandcheese.

2.Placeonbakingsheets;broil4-6in.fromtheheatfor2-3minutesoruntilcheeseismelted.PERSERVING1pizzaequals129cal.,3gfat(2gsat.fat),8mgchol.,368mgsodium,17gcarb.,2gfiber,7gpro.DiabeticExchanges:1starch,1leanmeat.

5INGREDIENTSFASTFIX

SparklingPartyPunchThishasbeenmygo-topunchrecipeforyears.It’ssparkly,fruity,frothy(ifyouaddthesherbet)andsosimple!—JANWITTEVEENNORBORNE,MO

STARTTOFINISH:5MIN.•MAKES:17SERVINGS(3/4CUPEACH)

1can(46ounces)unsweetenedpineapplejuice,chilled3cupsapricotnectarorjuice,chilled1literdietlemon-limesoda,chilledPineapplesherbet,optional

Inapunchbowl,combinethepineapplejuice,apricotnectarandsoda.Topwithscoopsofsherbetifdesired.Serveimmediately.

PERSERVING3/4cup(calculatedwithoutsherbet)equals66cal.,tracefat(tracesat.fat),0chol.,9mgsodium,16gcarb.,tracefiber,tracepro.DiabeticExchange:1fruit.

MargaritaGranitawithSpicyShrimpWhiletinkeringandtuninguprecipesformyspringmenu,Icameupwithasnazzylittleappetizerthat’sexactlyrightforCincodeMayo.Itfeaturestwoall-timefavorites:shrimpandmargaritas!—NANCYBUCHANANCOSTAMESA,CA

PREP:20MIN.+FREEZING•GRILL:5MIN.•MAKES:8SERVINGS

1cupwater1/2cupsugar1/2cuplimejuice3tablespoonstequila3tablespoonsTripleSec41/2teaspoonsgratedlimepeel,divided

1teaspoongroundcumin1teaspoonsmokedpaprika1teaspoongroundoregano1/2teaspoonsalt1/4teaspoongroundchipotlepepper16uncookedmediumshrimp,peeledanddeveined

1.Inalargesaucepan,bringwaterandsugartoaboil.Cookandstiruntilsugarisdissolved.Removefromheat;stirinlimejuice,tequila,TripleSecand3teaspoonslimepeel.2.Transfertoan11x7-in.dish;cooltoroomtemperature.Freeze1hour;stirwithafork.Freeze4-5hourslongeroruntilcompletelyfrozen,stirringevery30minutes.3.Inasmallbowl,combinecumin,paprika,oregano,saltandchipotlepepper;addshrimp,tossingtocoat.Threadshrimpontoeightsoakedwoodenappetizerskewers.4.Moistenapapertowelwithcookingoil;usinglong-handledtongs,lightlycoatgrillrack.Grillshrimp,covered,overmediumheatorbroil4in.fromheat3-4minutesoneachsideoruntilshrimpturnpink.5.Stirgranitawithaforkjustbeforeserving;spoonintosmallglasses.Topwithremaininglimepeel;servewiththeshrimp.

PERSERVING1/4cupgranitawith2shrimpequals110cal.,1gfat(tracesat.fat),31mgchol.,180mgsodium,17gcarb.,tracefiber,4gpro.

5INGREDIENTSFASTFIX

ShrimpSaladAppetizersThiscrisp,refreshinghorsd’oeuvrehasgainedabigfollowingsinceafriendsharedherfamily’srecipewithme.My7-year-oldsonsaysitbest:Theceleryandshrimparesogoodtogether.—SOLIEKIMBLEKANATA,ON


1poundpeeledanddeveinedcookedshrimp,chopped1can(6ounces)lumpcrabmeat,drained2celeryribs,finelychopped1/4cupDijon-mayonnaiseblend24Belgianendiveleaves(3-4heads)orsmallbutterheadlettuceleaves

Inalargebowl,combineshrimp,crabandcelery.Addthemayonnaiseblend;tosstocoat.Toserve,topeachleafwithabout2tablespoonsshrimpmixture.

tosstocoat.Toserve,topeachleafwithabout2tablespoonsshrimpmixture.PERSERVING1appetizerequals31cal.,tracefat(tracesat.fat),35mgchol.,115mgsodium,1gcarb.,tracefiber,5gpro.

IndianSnackMixIlovecurry,soIaddedittoasnackmix.Itdisappearedquicklyonacampingtripwithfriends.Soyummy!Foralessspicyflavor,useonly11/2teaspoonsofcurrypowder.—NOELLEMYERSGRANDFORKS,ND

PREP:15MIN.•BAKE:45MIN.+COOLING•MAKES:ABOUT3QUARTS

4cupsCornChex4cupsRiceChex3cupsminiaturepretzels1cupsliveredalmonds1/3cupbutter,melted3tablespoonsLouisiana-stylehotsauce41/2teaspoonsWorcestershiresauce21/2teaspoonscurrypowder1teaspoononionpowder1teaspoonseasonedsalt1/4teaspoongroundchipotlepepper1cupgoldenraisins

1.Inalargebowl,combinethecereals,pretzelsandalmonds.Inasmallbowl,combinethebutter,hotsauce,Worcestershiresauceandseasonings.Drizzleovercerealmixture;tosstocoat.2.Transfertotwo15x10x1-in.bakingpanscoatedwithcookingspray.Bakeat250°for45minutesoruntilgoldenbrown,stirringevery15minutes.Stirinraisins.Coolcompletelyonwireracks.Storeinairtightcontainers.

PERSERVING3/4cupequals172cal.,7gfat(3gsat.fat),9mgchol.,360mgsodium,26gcarb.,2gfiber,3gpro.DiabeticExchanges:11/2starch,1fat.

SouthwestPretzelsThesefunpretzelswithmildSouthwestspicesareawinningsnackwhileyouwatchthegame.Andtheyscorejustashighwithkidsastheydowiththeadults!—CATHYTANGREDMOND,WA

PREP:30MIN.+STANDING•BAKE:25MIN.•MAKES:16PRETZELS

4cupsall-purposeflour1tablespoonsugar1package(1/4ounce)quick-riseyeast11/2teaspoonssalt1teaspoondriedmincedonion1/2teaspoonchilipowder1/4teaspoongroundcumin1/4teaspooncayennepepper11/2cupswarmwater(120°to130°)

1largeegg,lightlybeatenCoarsesaltSalsaconquesodip

1.Inalargebowl,combine2cupsflour,sugar,yeast,salt,mincedonionandspices.Addwater.Beatjustuntilmoistened.Stirinenoughremainingflourtoformasoftdough.2.Turnontoaflouredsurface;kneaduntilsmoothandelastic,about4-6minutes.Coverandletrestfor10minutes.Dividedoughinto16equalportions;rolleachintoa15-in.rope.Coverandletrest10minuteslonger.3.Twistintopretzelshapes.Placeongreasedbakingsheets;brushwithegg.Bakeat350°for15minutes.Brushagainwithegg;sprinklewithcoarsesalt.Bake10-13minuteslongeroruntilgoldenbrown.Removetowireracks.Servepretzelswarmwithdip.PERSERVING1pretzel(calculatedwithoutcoarsesaltanddip)equals120cal.,tracefat(tracesat.fat),4mgchol.,224mgsodium,25gcarb.,1gfiber,4gpro.DiabeticExchange:11/2starch.

HOWTO

SHAPEPRETZELSShapethedoughintoballs;rolleachintoa15-in.rope.Curveendsofropetoformacircle;twistendsonceandlayoveroppositesideofcircle,pinchingtheendstoseal.Proceedasdirectedintherecipe.

FASTFIX

SmokedTroutPateThisrecipeisversatile,sofeelfreetosubstituteyourownfavoritesmokedfish.Ithasonlyabouthalfthecaloriesandfatoftraditionalsmokedgooseliverpate.—JUDYWALLETOLEDO,OH

STARTTOFINISH:15min.•MAKES:22/3CUPS

1poundflakedsmokedtrout3ouncesreducedfatcreamcheese,softened1/2cuphalf-and-halfcream1tablespoonhorseradishsauce1tablespoonlemonjuice1/8teaspoonpepper2teaspoonsmincedfreshparsleyAssortedcrackers

Placethefirstseveningredientsinafoodprocessor;coverandprocessuntilblended.Transfertoasmallbowl.Chilluntilserving.Servepatewithcrackers.PERSERVING2tablespoonspate(calculatedwithoutcrackers)equals55cal.,3gfat(1gsat.fat),16mgchol.,174mgsodium,1gcarb.,tracefiber,5gpro.DiabeticExchanges:1leanmeat,1/2fat.

FASTFIX

ChickenSaladPartySandwichesMyfamouschickensaladarrivesatthepartychilledinaplasticcontainer.Whenit’stimetosetoutthefood,Istirinthepecansandassemblethesandwiches.They’reidealforbuffet-stylepotlucks.—TRISHAKRUSEEAGLE,ID


4cupscubedcookedchickenbreast11/2cupsdriedcranberries2celeryribs,finelychopped2greenonions,thinlysliced1/4cupchoppedsweetpickles1cupfat-freemayonnaise1/2teaspooncurrypowder1/4teaspooncoarselygroundpepper1/2cupchoppedpecans,toasted15wholewheatdinnerrollsTornleaflettuce

1.Inalargebowl,combinethefirstfiveingredients.Inasmallbowl,combinethemayonnaise,curryandpepper.Addtochickenmixture;tosstocoat.Chilluntilserving.2.Stirpecansintochickensalad.Serveonrollslinedwithlettuce.PERSERVING1sandwichequals235cal.,6gfat(1gsat.fat),30mgchol.,361mgsodium,33gcarb.,4gfiber,14gpro.

FASTFIX

AsianTunaBiteswithDijonDippingSauceQuick,easyandfreshwithbig,boldandbrightflavors,thishealthydishisasnaptomakeandbeautifultoserve.Youcanmakeitupto8hoursinadvance,whichisconvenientforentertaining.—JAMIEBROWN-MILLERNAPA,CA

STARTTOFINISH:30MIN.•MAKES:21/2DOZEN(1/2CUPSAUCE)

3tablespoonsDijonmustard2tablespoonsredwinevinegar2tablespoonsreduced-sodiumsoysauce1tablespoonsesameoil1teaspoonhotpeppersauce1poundtunasteaks,cutintothirty1-inchcubesCookingspray1/4cupsesameseeds1/2teaspoonsalt1/4teaspoonpepper2greenonions,finelychopped

1.Inasmallbowl,whiskthefirstfiveingredients;setaside.Spritztunawithcookingspray.Sprinklewithsesameseeds,saltandpepper.Inalargenonstick

skillet,browntunaonallsidesinbatchesuntilmedium-rareorslightlypinkinthecenter;removefromtheskillet.2.Oneachof30woodenappetizerskewers,threadonetunacube.Arrangeonaservingplatter.Garnishwithonions.Servewithsauce.

PERSERVING1appetizerwith3/4teaspoonsauceequals29cal.,1gfat(tracesat.fat),7mgchol.,123mgsodium,1gcarb.,tracefiber,4gpro.

MakeoverVeggiePizzaSquaresThisattractivepizza,loadedwithcrunchyveggies,willbringoohsandaahsfromeventhemosttraditionalpizzalovers.—SANDRASHAFERMOUNTAINVIEW,CA

PREP:30MIN.+CHILLING•MAKES:2DOZEN

2tubes(8ounceseach)refrigeratedreducedfatcrescentrolls1package(8ounces)reducedfatcreamcheese1package(8ounces)fat-freecreamcheese1/2cupplainyogurt1/3cupreducedfatmayonnaise1/4cupfat-freemilk1tablespoondillweed1/2teaspoongarlicsalt1cupshreddedcarrots1cupfreshcauliflowerets,chopped1cupfreshbroccoliflorets,chopped1cupjuliennedgreenpepper1cupslicedfreshmushrooms2cans(21/4ounceseach)slicedripeolives,drained1/4cupfinelychoppedsweetonion

1.Unrollbothtubesofcrescentdoughandpatintoanungreased15x10x1-in.

bakingpan;sealallperforationsandseams.Bakeat375°for10-12minutesoruntilgoldenbrown.Coolcrustcompletelyonawirerack.2.Inasmallbowl,beatthecreamcheeses,yogurt,mayonnaise,milk,dillandgarlicsaltuntilsmooth.Spreadovercrust.Sprinklewithcarrots,cauliflower,broccoli,greenpepper,mushrooms,olivesandonion.Chillatleast1hour.Cutintosquares.PERSERVING1pieceequals128cal.,7gfat(2gsat.fat),9mgchol.,365mgsodium,11gcarb.,1gfiber,4gpro.DiabeticExchanges:1starch,1fat.

THESKINNY

TheoriginalVeggiePizzaSquaresused1poundfull-fatcreamcheese,3/4cupmayonnaiseand1/4cupofheavycream.Thelighterversionsubsinmilkandyogurt,plusalower-fatcrust,anditkeepsallthecrispveggietoppings.

FlankSteakCrostiniPerfectforgatheringsorholidaysorasaSundayfootballsnack,thiscrostiniisabelovedfavoriteofmyfriendsandfamily.Youcansubstitutebutterforoliveoilanduseanykindofsteak.—DONNAEVAROCASPER,WY

PREP:25MIN.•GRILL:15MIN.•MAKES:3DOZEN

1beefflanksteak(11/2pounds)1/2teaspoonsalt1/2teaspoonpepper3tablespoonsoliveoil3garliccloves,minced1teaspoondriedbasil1Frenchbreadbaguette(101/2ounces),cutinto36slices1/2cupfinelychoppedfreshportobellomushrooms1/4cupshreddedpart-skimmozzarellacheese2tablespoonsgratedParmesancheese1tablespoonmincedchives

1.Sprinklesteakwithsaltandpepper.Grillsteak,covered,overmediumheatorbroil4in.fromtheheatfor6-8minutesoneachsideoruntilthebeefreachesdesireddoneness(formedium-rare,athermometershouldread145°;medium,

160°;well-done,170°).Letstandfor5minutes.Thinlysliceacrossthegrain.2.Meanwhile,inasmallbowl,combinetheoil,garlicandbasil;brushoverbaguetteslices.Placeonbakingsheets.Bakeat400°for5minutes.Topwithmushroomsandmozzarellacheese.Bake2-3minuteslongeroruntilcheeseismelted.3.Topwithslicedsteak,Parmesancheeseandchives.Serveimmediately.PERSERVING1appetizerequals63cal.,3gfat(1gsat.fat),10mgchol.,105mgsodium,5gcarb.,tracefiber,5gpro.

5INGREDIENTS

BuffaloChickenMeatballsIliketomakethesegame-dayappetizermeatballswithbluecheeseorranchsaladdressingfordipping.IfIpreparethemforameal,Ioftenskipthedressingandservethemeatballswithbluecheesepolentaontheside.Yum!—AMBERMASSEYARGYLE,TX

PREP:15MIN.•BAKE:20MIN.•MAKES:2DOZEN

3/4cuppanko(Japanese)breadcrumbs1/3cupplus

1/2cupLouisiana-stylehotsauce,divided1/4cupchoppedcelery1largeeggwhite1poundleangroundchickenReducedfatbluecheeseorranchsaladdressing,optional

1.Preheatovento400°.Inalargebowl,combinebreadcrumbs,1/3cuphotsauce,celeryandeggwhite.Addchicken;mixlightlybutthoroughly.2.Shapeintotwenty-four1-in.balls.Placeonagreasedrackinashallowbakingpan.Bake20-25minutesoruntilcookedthrough.3.Tossmeatballswithremaininghotsauce.Ifdesired,drizzlewithsaladdressingjustbeforeserving.PERSERVING1meatballequals35cal.,1gfat(tracesat.fat),14mgchol.,24mgsodium,2gcarb.,tracefiber,4gpro.

MexicanPinwheelsChoppedgreenchiliesgivethesecoolbite-sizesnackstherightamountofzip.They’rearealcrowd-pleaser.—LEIGHTHOMASHAHIRA,GA

PREP:25MIN.+CHILLING•MAKES:ABOUT4DOZEN

1package(8ounces)fat-freecreamcheese1cup(8ounces)fat-freesourcream1cup(4ounces)shreddedreducedfatcheddarcheese1can(4ounces)choppedgreenchilies,drained4greenonions,chopped1can(41/4ounces)choppedripeolives,drained1teaspoongarlicpowder5flourtortillas(10inches),roomtemperatureSalsa,optional

1.Inasmallbowl,combinethefirstseveningredients.Spreadovertortillas.Rolluptightlyandwrapinplasticwrap.Refrigeratefor1houroruntilfirm.2.Unwrapandcutintoscant1-in.slices.Servewithsalsaifdesired.

PERSERVING1piece(calculatedwithoutsalsa)equals40cal.,1gfat(tracesat.fat),3mgchol.,103mgsodium,5gcarb.,1gfiber,2gpro.DiabeticExchange:1/2starch.

SpinachDip-StuffedMushroomsHere’salighterversionofclassicspinachdip,stuffedinsidejuicymushroomsandbaked.Youcanalsopreparethesestuffedmushroomsonthegrill.Justbesuretouseagrillpansotheydon’tslipthroughthegrate.—ASHLEYPIERCEBRANTFORD,ON

PREP:25MIN.•BAKE:15MIN.•MAKES:16APPETIZERS

16largefreshmushrooms2cupsfreshbabyspinach,coarselychopped1tablespoonoliveoil2garliccloves,minced1/2cupreducedfatsourcream3ouncesreducedfatcreamcheese1/3cupshreddedpart-skimmozzarellacheese3tablespoonsgratedParmesancheese

1/4teaspoonsalt1/4teaspooncayennepepper1/4teaspoonpepper

1.Preheatovento400°.Removestemsfrommushroomsandsetcapsaside;discardthestemsorsaveforanotheruse.Inasmallskillet,sautespinachinoiluntilwilted.Addgarlic;cook1minutelonger.2.Inasmallbowl,combinesourcream,creamcheese,mozzarella,Parmesan,salt,cayenne,pepperandspinachmixture.Stuffintomushroomcaps.3.Placeina15x10x1-in.bakingpancoatedwithcookingspray.Bake,uncovered,12-15minutesoruntilmushroomsaretender.PERSERVING1stuffedmushroomequals48cal.,3gfat(2gsat.fat),8mgchol.,94mgsodium,2gcarb.,tracefiber,3gpro.

DIDYOUKNOW?

Usingbabyspinachsavespreptimebecauseyoudon’thavetoremovethetoughstemsofmaturespinach.Somepeoplepreferbabyspinach’stendertextureinsalads.

5INGREDIENTSFASTFIX

AsparaguswithHorseradishDipThisisaterrifichot-weatherpartydip.Serveasparagusonadecorativeplatterwithlemonwedgesonthesideforgarnish.Foraflavorvariation,usechoppedgarlicinplaceofthehorseradish.—MILDREDLYNNCARUSOBRIGHTON,TN

STARTTOFINISH:15MIN.•MAKES:16APPETIZERS

32freshasparagusspears(about2pounds),trimmed1cupreducedfatmayonnaise1/4cupgratedParmesancheese1tablespoonpreparedhorseradish1/2teaspoonWorcestershiresauce

1.Placeasparagusspearsinasteamerbasket;placeinalargesaucepanover1in.ofwater.Bringtoaboil;coverandsteamfor2-4minutesoruntilcrisp-tender.Drainandimmediatelyplaceinicewater.Drainandpatdry.2.Inasmallbowl,combinetheremainingingredients.Servewiththeasparagus.PERSERVING2asparagusspearswith1tablespoondipequals63cal.,5gfat(1gsat.fat),6mgchol.,146mgsodium,3gcarb.,tracefiber,1gpro.DiabeticExchange:1fat.

FASTFIX

ShrimpSpreadPeoplewillneverknowthatyouusedlower-fatingredientsinthistastyspreadthat’salwaysawinneratparties.—NORENEWRIGHTMANILLA,IN

STARTTOFINISH:15MIN.•MAKES:20SERVINGS(33/4CUPS)

1package(8ounces)reducedfatcreamcheese1/2cupreducedfatsourcream1/4cupreducedfatmayonnaise1cupseafoodcocktailsauce2cups(8ounces)shreddedpart-skimmozzarellacheese1can(6ounces)smallshrimp,rinsedanddrained3greenonions,sliced1mediumtomato,finelychoppedSlicedItalianbreadorassortedcrackers

1.Inasmallbowl,beatthecreamcheese,sourcreamandmayonnaiseuntilsmooth.Spreadontoa12-in.roundservingplate;topwithcocktailsauce.Sprinklewithcheese,shrimp,onionsandtomato.2.Chilluntilserving.Servewithbreadorcrackers.PERSERVING3tablespoonsspread(calculatedwithoutbreadorcrackers)equals93cal.,6gfat(3gsat.fat),35mgchol.,312mgsodium,4gcarb.,tracefiber,6gpro.

GrilledShrimpAppetizerKabobsThecombinationofpineapple,onionandmarinatedshrimphasturnedmeintoafanoftheseappetizers.Theirprepare-aheadconvenienceiswonderfulforparties.—MICHELETUNGETTROCHESTER,IL

PREP:15MIN.+MARINATING•GRILL:5MIN.•MAKES:10SERVINGS

1/3cuptomatosauce1/3cupoliveoil3tablespoonsmincedfreshbasil3tablespoonsredwinevinegar5garliccloves,minced

3/4teaspoonsalt1/2teaspooncayennepepper10uncookedjumboshrimp,peeledanddeveined(8-10ounces)10freshpineapplechunks1smallonion,cutinto1-inchchunks

1.Inalargebowl,whiskfirstseveningredientsuntilblended.Reserve1/4cupmarinadeforbasting.Addshrimptoremainingmarinade;tosstocoat.Refrigerate,covered,30minutes.2.Oneachof10metalorsoakedwoodenappetizerskewers,alternatelythreadoneshrimp,onepineapplechunkandanonionchunk.Grill,covered,overmediumheatorbroil4in.fromheatfor4-6minutesoruntilshrimpturnpink,turningoccasionallyandbastingwithreservedmarinadeduringthelast2minutes.PERSERVING1kabobequals68cal.,4gfat(1gsat.fat),31mgchol.,138mgsodium,4gcarb.,tracefiber,4gpro.DiabeticExchanges:1leanmeat,1/2fat.

FASTFIX

CrabRangoonBiteintothesegoldenappetizersandyou’llfindacreamycrabfillingthatrivalsrestaurantfare.Bestofall,thesearebakedandnotfried,soyoudon’thavetofeelguiltyaboutenjoyingthem.—TASTEOFHOMETESTKITCHEN


3ouncesreducedfatcreamcheese1/8teaspoongarlicsalt1/8teaspoonWorcestershiresauce1/2cuplumpcrabmeat,drained1greenonion,chopped14wontonwrappers

1.Inasmallbowl,combinethecreamcheese,garlicsaltandWorcestershiresauceuntilsmooth.Stirincrabandonion.Place2teaspoonfulsinthecenterofeachwontonwrapper.Moistenedgeswithwater;bringcornerstocenteroverfillingandpressedgestogethertoseal.2.Placeonabakingsheetcoatedwithcookingspray.Lightlyspraywontonswithcookingspray.Bakeat425°for8-10minutesoruntilgoldenbrown.PERSERVING2appetizersequals83cal.,3gfat(2gsat.fat),19mgchol.,248mgsodium,10gcarb.,tracefiber,4gpro.DiabeticExchanges:1starch,1/2fat.

FASTFIX

SpicedPartyPeanutsSeasonednutshavejusttherightblendofspices,sugarandheattolivenupaparty.Theyalsomakeawelcomeholidaygift.—CYNTHIADEVOLPATASKALA,OH


1largeeggwhite1teaspoonwater3cupsunsalteddryroastedpeanuts1tablespoonsugar1teaspoongroundcinnamon1/2teaspooncayennepepper1/4teaspoonsalt1/4teaspoongroundcumin1/4teaspoongroundcoriander

1.Inalargebowl,beateggwhiteandwateruntilfrothy.Stirinpeanuts.Combinesugarandspices;addtopeanutmixture,stirringgentlytocoat.2.Transfermixturetoanungreased15x10x1-in.bakingpan.Bakeat325°for20-25minutesoruntillightlybrowned,stirringtwice.Coolonawirerack.Storeinanairtightcontainer.

PERSERVING1/4cupequals220cal.,18gfat(3gsat.fat),0chol.,56mgsodium,9gcarb.,3gfiber,9gpro.DiabeticExchange:3fat.

5INGREDIENTSFASTFIX

Garbanzo-StuffedMiniPeppersPrettyminipeppersarenaturallysizedforatwo-bitesnack.Theyhaveallthecrunchofapitachip—butwithouttheunwantedcalories.—CHRISTINEHANOVERLEWISTON,CA


1teaspooncuminseeds1can(15ounces)garbanzobeansorchickpeas,rinsedanddrained1/4cupfreshcilantroleaves3tablespoonswater3tablespoonscidervinegar1/4teaspoonsalt16miniaturesweetpeppers,halvedlengthwise

Additionalfreshcilantroleaves

1.Inadrysmallskillet,toastcuminseedsovermediumheat1-2minutesoruntilaromatic,stirringfrequently.Transfertoafoodprocessor.Addthegarbanzobeans,cilantro,water,vinegarandsalt;pulseuntilblended.2.Spoonintopepperhalves.Topwithadditionalcilantro.Refrigerateuntilserving.PERSERVING1appetizerequals15cal.,tracefat(tracesat.fat),0chol.,36mgsodium,3gcarb.,1gfiber,1gpro.

ChilledPeaSoupShootersEnjoypeasoupinawholenewway!Thetastygarnishiscurriedcrab,whichwillcatcheveryonebysurprise.—TASTEOFHOMETESTKITCHEN

PREP:20MIN.+CHILLING•MAKES:2dozen

1package(16ounces)frozenpeas,thawed1cupchickenbroth1/4cupmincedfreshmint1tablespoonlimejuice1teaspoongroundcumin1/4teaspoonsalt11/2cupsplainyogurt

CURRIEDCRAB2tablespoonsmincedfreshmint

4teaspoonslimejuice4teaspoonscanolaoil2teaspoonsredcurrypaste1/8teaspoonsalt1cuplumpcrabmeat,drained

1.Placethepeas,broth,mint,limejuice,cuminandsaltinablender.Coverandprocessuntilsmooth.Addyogurt;processuntilblended.Refrigerateforatleast1hour.2.Meanwhile,inasmallbowl,whiskthemint,limejuice,oil,currypasteandsalt.Addcrabmeat;tossgentlytocoat.Chilluntilserving.3.Toserve,poursoupintoshotglasses;garnishwithcrabmixture.PERSERVING1servingequals40cal.,1gfat(tracesat.fat),20mgchol.,216mgsodium,4gcarb.,1gfiber,3gpro.DiabeticExchange:1/2starch.

FASTFIX

Tomato-BasilBruschettaIt’seasytodoublethisenticingrecipeforacrowd.Youcanmakethetomatotoppingahead,andkeepitsimpleryetbyservingitasadipalongsidetheFrenchbread.Addajarofolivetapenadetocreateinstant,effort-freevariety.—MARIECOSENZACORTLANDTMANOR,NY

STARTTOFINISH:25MIN.•MAKES:ABOUT2DOZEN

3plumtomatoes,chopped1/3cupthinlyslicedgreenonions4tablespoonsoliveoil,divided1tablespoonmincedfreshbasilor1teaspoondriedbasil1tablespoonredwinevinegar1/2teaspoondriedoregano1/4teaspoonsalt1/8teaspoonpepper1loaf(1pound)Frenchbread,cutinto1/2-inchslices2garliccloves,peeledandhalved

1.Inasmallbowl,combinethetomatoes,onions,2tablespoonsoil,basil,vinegar,oregano,saltandpepper;setaside.2.Lightlybrushbothsidesofbreadsliceswithremainingoil.Arrangeonungreasedbakingsheets.Broil3-4in.fromtheheatfor2-3minutesoneachsideoruntilgoldenbrown.3.Rubgarlicovertoast.Withaslottedspoon,topeachslicewithsomeofthetomatomixture.PERSERVING1pieceequals84cal.,3gfat(tracesat.fat),0chol.,162mgsodium,12gcarb.,1gfiber,3gpro.DiabeticExchange:1starch.

5INGREDIENTS

Sweet’n’SaltyPopcornThispopcornisafamilyfavoriteonmovienights,thankstotheclassicsaltyandsweetflavors.Thesecretingredientispuddingmix!—HILARYKERRHAWKS,MI

PREP:10MIN.•BAKE:25MIN.+COOLING•MAKES:10CUPS

10cupsair-poppedpopcorn1tablespoonbutter5tablespoonsinstantvanillapuddingmix1/3cuplightcornsyrup1teaspoonvanillaextractDashsalt

1.Placepopcorninalargebowl.Inasmallmicrowave-safebowl,meltbutter;whiskinthepuddingmix,cornsyrup,vanillaandsaltuntilsmooth.2.Microwavemixture,uncovered,for45secondsoruntilbubbly.Pouroverpopcorn;tosstocoat.Spreadintwo15x10x1-in.bakingpanscoatedwithcookingspray.3.Bakeat250°for25-30minutesoruntilcrisp,stirringonce.Removepopcornfrompanstowaxedpapertocool.Breakintoclusters.Storeinairtight

containers.NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1cupequals91cal.,2gfat(1gsat.fat),3mgchol.,83mgsodium,19gcarb.,1gfiber,1gpro.DiabeticExchange:1starch.

5INGREDIENTS

BlueCheeseDateWrapsMyfriendsandIusedtomakethetraditionalbacon-wrappedjalapenosatcookouts.Idecidedtosweetenthemupabitwithdatesandapricots.—SUSANHINTONAPEX,NC


12baconstrips36pitteddates2/3cupcrumbledbluecheese

1.Cuteachbaconstripintothirds.Inalargeskillet,cookbaconinbatchesovermediumheatuntilpartiallycookedbutnotcrisp.Removetopapertowelstodrain;keepwarm.2.Carefullycutaslitinthecenterofeachdate;fillwithbluecheese.Wrapabaconpiecearoundeachstuffeddate;securewithwoodentoothpicks.3.Placeonungreasedbakingsheets.Bakeat375°for10-12minutesoruntilbaconiscrisp.PERSERVING1appetizerequals44cal.,2gfat(1gsat.fat),4mgchol.,84

mgsodium,6gcarb.,1gfiber,2gpro.DiabeticExchanges:1/2starch,1/2fat.

Soups

Warmyourselfwithasteamingbowlofcomfortingsoupthatyoucanfeelgoodaboutserving.Eachhealth-consciouschoiceonthefollowingpagesdeliversclassicfavorandsatisfyingappeal,withfewercalories,lessfat

anddecreasedsodium.

HeartyChipotleChickenSoupSweetcornandcoolsourcreamhelptamethesmokyhotflavorofchipotlepepper.Thiszestysoupisperfectforachillynight.—SONALIRUDERNEWYORK,NY

PREP:15MIN.•Cook:30MIN.•MAKES:8SERVINGS(31/4QUARTS)

1largeonion,chopped1tablespooncanolaoil4garliccloves,minced4cupsreduced-sodiumchickenbroth2cans(15ounceseach)pintobeans,rinsedanddrained2cans(141/2ounceseach)fire-roasteddicedtomatoes,undrained3cupsfrozencorn2chipotlepeppersinadobosauce,seededandminced2teaspoonsadobosauce1teaspoongroundcumin1/4teaspoonpepper2cupscubedcookedchickenbreast1/2cupfat-freesourcream

1/4cupmincedfreshcilantro

1.InaDutchoven,sauteonioninoiluntiltender.Addgarlic;cook1minutelonger.Addthebroth,beans,tomatoes,corn,chipotlepeppers,adobosauce,cuminandpepper.Bringtoaboil.Reduceheat;simmer,uncovered,for20minutes.2.Stirinchicken;heatthrough.Garnishwithsourcream;sprinklewithcilantro.

PERSERVING12/3cupswith1tablespoonsourcreamequals287cal.,4gfat(1gsat.fat),29mgchol.,790mgsodium,42gcarb.,7gfiber,21gpro.DiabeticExchanges:2starch,2leanmeat,2vegetable.

ShrimpGazpachoHere’sarefreshingtakeontheclassicchilledtomatosoup.Ourtwistfeaturesshrimp,limeandplentyofavocado.—TASTEOFHOMETESTKITCHEN

PREP:15MIN.+CHILLING•MAKES:12SERVINGS(ABOUT3QUARTS)

6cupsspicyhotV8juice2cupscoldwater1poundpeeledanddeveinedcookedshrimp(31-40perpound)2mediumtomatoes,seededanddiced1mediumcucumber,seededanddiced2mediumripeavocados,diced1/2cuplimejuice1/2cupmincedfreshcilantro1/2teaspoonsalt1/4to

1/2teaspoonhotpeppersauce

Inalargebowl,combinealloftheingredients.Coverandrefrigeratefor1hour.Servecold.NOTEThisrecipeisbestservedthesamedayit’smade.PERSERVING1cupequals128cal.,6gfat(1gsat.fat),57mgchol.,551mg

sodium,10gcarb.,2gfiber,10gpro.DiabeticExchanges:2vegetable,1leanmeat,1fat.

Lentil-TomatoSoupDoubletherecipeandsharethisfabuloussoupwithfriendsandneighborsoncoldwinternights.Withcornbreadfordunking,it’sevenmoreirresistible.—MICHELLECURTISBAKERCITY,OR

PREP:15MIN.•COOK:30MIN.•MAKES:6SERVINGS

41/2cupswater4mediumcarrots,sliced1mediumonion,chopped2/3cupdriedlentils,rinsed1can(6ounces)tomatopaste2tablespoonsmincedfreshparsley1tablespoonbrownsugar1tablespoonwhitevinegar1teaspoongarlicsalt1/2teaspoondriedthyme1/4teaspoondillweed1/4teaspoondriedtarragon1/4teaspoonpepper

1.Inalargesaucepan,bringwater,carrots,onionandlentilstoaboil.2.Reduceheat;coverandsimmerfor20-25minutesoruntilvegetablesandlentilsaretender.Stirintheremainingingredients;returntoaboil.Reducetheheat;simmersoup,uncovered,for5minutestoallowflavorstoblend.

PERSERVING3/4cupequals138cal.,tracefat(tracesat.fat),0chol.,351mgsodium,27gcarb.,9gfiber,8gpro.DiabeticExchanges:1starch,1leanmeat,1vegetable.

FREEZEITFASTFIX

ZestyHamburgerSoupThisrecipeofferscomfortingwarmthonthoseverycoldwinterdays.IserveitwithhotgarlicbreadorcrustyFrenchbread.—KELLYMILANLAKEJACKSON,TX

STARTTOFINISH:30MIN.•MAKES:10servings(33/4quarts)

1poundgroundbeef2cupsslicedcelery1cupchoppedonion2teaspoonsmincedgarlic4cupswater2mediumredpotatoes,peeledandcubed2cupsfrozencorn11/2cupsuncookedsmallshellpasta4pickledjalapenoslices4cupsV8juice2cans(10ounceseach)dicedtomatoeswithgreenchilies1to2tablespoonssugar

1.InaDutchoven,cookbeef,celeryandonionovermediumheatuntilmeatis

nolongerpink.Addgarlic;cook1minutelonger.Drain.Stirinthewater,potatoes,corn,pastaandjalapeno.2.Bringtoaboil.Reduceheat;coverandsimmer10-15minutesoruntilpastaistender.Stirintheremainingingredients;heatthrough.

PERSERVING11/2cupsequals221cal.,5gfat(2gsat.fat),22mgchol.,548mgsodium,33gcarb.,4gfiber,13gpro.DiabeticExchanges:2vegetable,11/2starch,1leanmeat.

FREEZEOPTIONCoolsoupandtransfertofreezercontainers.Freezeupto3months.Touse,thawintherefrigeratorovernight.Transfertoasaucepan.Coverandcookovermediumheatuntilheatedthrough.

FREEZEIT

TurkeyGnocchiSoupWhiletryingtofindacreativeuseforleftoverturkey,wedecidedtoaddgnocchiinsteadofnoodles.My8-year-olddaughteralwaysasksformore.Ifyoudon’thaveleftoverturkey,arotisseriechickenworksjustaswell.—AMYBABINESVIRGINIABEACH,VA

PREP:15MIN.•COOK:25MIN.•MAKES:6SERVINGS(2QUARTS)

1tablespoonbutter3mediumcarrots,chopped4garliccloves,minced6cupswater3teaspoonsreduced-sodiumchickenbase3/4teaspoonItalianseasoning1package(16ounces)potatognocchi2cupscubedcookedturkeybreast1cupfrozenpeas1/2teaspoonpepper1/2cupshreddedParmesancheese

1.InaDutchoven,heatbutterovermediumheat.Addcarrots;cookandstir8-10minutesoruntilcrisp-tender.Addgarlic;cook1minutelonger.2.Stirinwater,chickenbaseandItalianseasoning;bringtoaboil.Addgnocchi.Reduceheat;simmer,uncovered,3-4minutesoruntilgnocchifloat.Stirinturkey,peasandpepper;heatthrough.Topservingswithcheese.FREEZEOPTIONFreezecooledsoupinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittlewaterifnecessary.

PERSERVING11/3cupssoupwith4teaspoonscheeseequals307cal.,6gfat(3gsat.fat),55mgchol.,782mgsodium,39gcarb.,4gfiber,24gpro.DiabeticExchanges:3leanmeat,2starch,1/2fat.

SummerSquashSoupDelicateandlemony,thissquashsoupwouldsetthestageforamemorableladiesluncheon.It’sthebestoflatesummerinabowl.—HEIDIWILCOXLAPEER,MI


2largesweetonions,chopped1mediumleek(whiteportiononly),chopped2tablespoonsoliveoil6garliccloves,minced6mediumyellowsummersquash,seededandcubed(about6cups)4cupsreduced-sodiumchickenbroth4freshthymesprigs1/4teaspoonsalt2tablespoonslemonjuice1/8teaspoonhotpeppersauce1tablespoonshreddedParmesancheese2teaspoonsgratedlemonpeel

1.Inalargesaucepan,sauteonionsandleekinoiluntiltender.Addgarlic;cook1minutelonger.Addsquash;saute5minutes.Stirinthebroth,thymeandsalt.Bringtoaboil.Reduceheat;coverandsimmerthemixturefor15-20minutesoruntilsquashistender.2.Discardthymesprigs.Coolslightly.Inablender,processsoupinbatchesuntilsmooth.Returnalltothepan.Stirinlemonjuiceandhotpeppersauce;heatthrough.Sprinkleeachservingwithcheeseandlemonpeel.PERSERVING1cupequals90cal.,4gfat(1gsat.fat),tracechol.,377mgsodium,12gcarb.,3gfiber,4gpro.DiabeticExchanges:1starch,1/2fat.

FASTFIX

LasagnaSoupAllthetraditionalflavorsoflasagnacometogetherinthisheartwarmingmeal-in-a-bowl.Betteryet,it’sjust30minutesaway.—SHERYLOLENICKDEMAREST,NJ

STARTTOFINISH:30MIN.•MAKES:8SERVINGS(23/4QUARTS)

1poundleangroundbeef(90%lean)1largegreenpepper,chopped1mediumonion,chopped2garliccloves,minced2cans(141/2ounceseach)dicedtomatoes,undrained2cans(141/2ounceseach)reduced-sodiumbeefbroth1can(8ounces)tomatosauce1cupfrozencorn1/4cuptomatopaste2teaspoonsItalianseasoning1/4teaspoonpepper21/2cupsuncookedspiralpasta1/2cupshreddedParmesancheese

1.Inalargesaucepan,cookbeef,greenpepperandonionovermediumheat6-8minutesoruntilmeatisnolongerpink,breakingupbeefintocrumbles.Addgarlic;cook1minutelonger.Drain.2.Stirintomatoes,broth,tomatosauce,corn,tomatopaste,Italianseasoningand

pepper.Bringtoaboil.Stirinpasta.Returntoaboil.Reduceheat;simmer,covered,10-12minutesoruntilpastaistender.Servewithcheese.

PERSERVING11/3cupssoupwith1tablespooncheeseequals280cal.,7gfat(3gsat.fat),41mgchol.,572mgsodium,35gcarb.,4gfiber,20gpro.DiabeticExchanges:2leanmeat,2vegetable,11/2starch.

NewEnglandClamChowderInthePacificNorthwest,wedigourownrazorclamsandgrindthemforchowder.Sincethosearen’treadilyavailable,cannedclamsareperfectlyacceptable.—SANDYLARSONPORTANGELES,WA


4center-cutbaconstrips2celeryribs,chopped1largeonion,chopped1garlicclove,minced3smallpotatoes,peeledandcubed1cupwater1bottle(8ounces)clamjuice3teaspoonsreduced-sodiumchickenbouillongranules1/4teaspoonwhitepepper1/4teaspoondriedthyme1/3cupall-purposeflour2cupsfat-freehalf-and-half,divided2cans(61/2ounceseach)choppedclams,undrained

1.InaDutchoven,cookbaconovermediumheatuntilcrisp.Removetopapertowelstodrain;setaside.Sauteceleryandonioninthedrippingsuntiltender.Addgarlic;cook1minutelonger.Stirinthepotatoes,water,clamjuice,bouillonandseasonings.Bringtoaboil.Reduceheat;simmer,uncovered,for

15-20minutesoruntilpotatoesaretender.2.Combineflourand1cuphalf-and-halfuntilsmooth;graduallystirintosoup.Bringtoaboil;cookandstirfor1-2minutesoruntilthickened.3.Stirinclamsandtheremaininghalf-and-half;heatthrough(donotboil).Crumblethebacon;sprinkleovereachserving.

PERSERVING11/3cupsequals260cal.,4gfat(1gsat.fat),22mgchol.,788mgsodium,39gcarb.,3gfiber,13gpro.DiabeticExchanges:21/2starch,1leanmeat.

ColoradoLambChiliThisheartyandflavorfulchiliiswonderfulwithfreshrollsandyourfavoritegreensalad.—KARENGORMANGUNNISON,CO

PREP:20MIN.•COOK:11/2HOURS•MAKES:6SERVINGS(21/4QUARTS)

1poundlambstewmeat,cutinto1-inchpieces2tablespoonscanolaoil,divided1largeonion,chopped1largesweetyellowpepper,chopped4garliccloves,minced1can(30ounces)blackbeans,rinsedanddrained1can(28ounces)dicedtomatoes,undrained1can(141/2ounces)reduced-sodiumbeefbroth1tablespoondriedoregano1tablespoonchilipowder1tablespoonbrownsugar2teaspoonsWorcestershiresauce1teaspoongroundcumin

1/2teaspoonfennelseed,crushedSlicedgreenonions,choppedtomatoesandcornchips,optional

1.InaDutchoven,brownlambin1tablespoonoil.Removeandsetaside.2.Inthesamepan,sauteonionandpepperinremainingoiluntiltender.Addthegarlic;cook1minutelonger.Addthebeans,tomatoes,beefbroth,oregano,chilipowder,brownsugar,Worcestershiresauce,cuminandfennel.Returnlambtothepan.

3.Bringtoaboil.Reduceheat;coverandsimmerfor11/4-11/2hoursoruntillambistender.Garnisheachservingwithgreenonions,tomatoesandcornchipsifdesired.

PERSERVING11/2cupsequals325cal.,9gfat(2gsat.fat),51mgchol.,646mgsodium,36gcarb.,9gfiber,25gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable,1fat.

Turkey-SweetPotatoSoupMysatisfyingsouphasanostalgicfeelandheartwarmingflavorstoremindyouofhappytimes.Itmakesthewholehousesmellcozy.—RADINEKELLOGGFAIRVIEW,IL


2mediumsweetpotatoes,peeledandcubed2cupswater2teaspoonssodium-freechickenbouillongranules1can(143/4ounces)cream-stylecorn1tablespoonmincedfreshsage1/4teaspoonpepper1tablespooncornstarch1cup2%milk2cupscubedcookedturkeybreast

1.Inalargesaucepan,combinepotatoes,waterandbouillon;bringtoaboil.Reduceheat;cook,covered,10-15minutesoruntilpotatoesaretender.2.Stirincorn,sageandpepper;heatthrough.Inasmallbowl,mixthecornstarchandmilkuntilsmooth;stirintosoup.Bringtoaboil;cookandstir1-2minutesoruntilthickened.Stirinturkeyandheatthrough.

PERSERVING11/2cupsequals275cal.,3gfat(1gsat.fat),65mgchol.,374mgsodium,39gcarb.,3gfiber,26gpro.DiabeticExchanges:3leanmeat,21/2starch.

MakeoverChickenEnchiladaSoupEventhoughtherearemanyotherdeliciousdishesonthemenu,IalwaysfindmyselforderingChickenEnchiladaSoupfromChili’s.IaskedTasteofHometocreatealightened-upversionIcouldenjoyathome.—TRACICAMPBELLSAGINAW,TX


2corntortillas(6inches)1/2teaspooncanolaoil1/2teaspoonchilipowder1/8teaspoonsalt

1/8teaspooncayennepepper

SOUP1mediumonion,chopped1tablespooncanolaoil1garlicclove,minced5cupswater,divided2teaspoonsreduced-sodiumchickenbase1teaspoonchilipowder1/2teaspoongroundcumin1/4teaspoongroundcoriander1/8teaspooncayennepepper1/3cupmasaharina8ouncesreducedfatprocesscheese(Velveeta),cubed2cupscubedcookedchickenbreast3/4cuppicodegallo6tablespoonsshreddedColby-MontereyJackcheese

1.Cuteachtortillalengthwiseintothirds;cutwidthwiseinto1/4-in.strips.Placestripsandoilinaresealableplasticbag;shaketocoat.Combinechilipowder,saltandcayenne.Addtobag;shaketocoat.2.Arrangestripsonabakingsheetcoatedwithcookingspray.Bakeat400°for6-8minutesoruntilcrisp,stirringonce.Coolonpapertowels.3.Meanwhile,inaDutchoven,sauteonioninoiluntiltender.Addgarlic;cook1minutelonger.Stirin4cupswater,chickenbase,chilipowder,cumin,corianderandcayenne.Whiskmasaharinaandremainingwateruntilsmooth;stirintopan.Bringtoaboil;cookandstirfor2minutesoruntilslightlythickened.4.Reduceheat.Stirinprocesscheeseuntilmelted.Addcubedchicken;heatthrough.Ladlesoupintobowls.Topwithpicodegallo,shreddedcheeseandtortillastrips.PERSERVING1cupequals266cal.,11gfat(4gsat.fat),56mgchol.,866mgsodium,19gcarb.,2gfiber,24gpro.

DIDYOUKNOW?

MasaharinaisacornflourcommonlyusedinLatinAmericancuisines.It’sthebaseofcorntortillasandtamalefillings.Usecornmealoracorntortillafinelygroundinafoodprocessorifyoudon’thavemasaharina.

SLOWCOOKERSlow-CookedChickenChiliLimegivesthiszestychiliacooltwist,whilecannedtomatoesandbeansmakepreparationasnap.Insteadofpreparingthetoastedtortillastrips,youcouldservethechiliwithcornmuffins.—DIANERANDAZZOSINKINGSPRING,PA

PREP:25MIN.•COOK:4HOURS•MAKES:6SERVINGS(2QUARTS)

1mediumonion,chopped1eachmediumsweetyellow,redandgreenpeppers,chopped2tablespoonsoliveoil3garliccloves,minced1poundgroundchicken2cans(141/2ounceseach)dicedtomatoes,undrained1can(15ounces)whitekidneyorcannellinibeans,rinsedanddrained1/4cuplimejuice1tablespoonall-purposeflour1tablespoonbakingcocoa1tablespoongroundcumin1tablespoonchilipowder2teaspoonsgroundcoriander1teaspoongratedlimepeel1/2teaspoonsalt1/2teaspoongarlicpepperblend1/4teaspoonpepper2flourtortillas(8inches),cutinto1/4-inchstrips6tablespoonsreducedfatsourcream

1.Inalargeskillet,sautetheonionandpeppersinoilfor7-8minutesoruntilcrisp-tender.Addgarlic;cook1minutelonger.Addthegroundchicken;cookandstirovermediumheatfor8-9minutesoruntilthemeatisnolongerpink.2.Transfertoa3-qt.slowcooker.Stirinthetomatoes,beans,limejuice,flour,cocoa,cumin,chilipowder,coriander,limepeel,salt,garlicpepperandpepper.3.Coverandcookonlowfor4-5hoursoruntilheatedthrough.4.Placetortillastripsonabakingsheetcoatedwithcookingspray.Bakeat400°for8-10minutesoruntilcrisp.Serveoverchiliwithsourcream.

PERSERVING11/4cupsequals356cal.,14gfat(3gsat.fat),55mgchol.,644mgsodium,39gcarb.,8gfiber,21gpro.

FASTFIX

VeggieChowderPackedwithpotatoes,carrotsandcorn,thissoupisasmarthealthydinnerchoice.Becauseit’snottooheavy,itmakesanicelightpartnerforasandwich.—VICKIKERRPORTLAND,ME


2cupscubedpeeledpotatoes2cupsreduced-sodiumchickenbroth1cupchoppedcarrots1/2cupchoppedonion1can(143/4ounces)cream-stylecorn1can(12ounces)fat-freeevaporatedmilk3/4cupshreddedreducedfatcheddarcheese1/2cupslicedfreshmushrooms1/4teaspoonpepper2tablespoonsbaconbits

1.Inalargesaucepan,combinepotatoes,broth,carrotsandonion;bringtoaboil.Reduceheat;simmer,uncovered,10-15minutesoruntilvegetablesaretender.

2.Addthecorn,milk,cheese,mushroomsandpepper;cookandstir4-6minuteslongeroruntilheatedthrough.Sprinklewithbaconbits.PERSERVING1cupequals191cal.,5gfat(2gsat.fat),15mgchol.,505mgsodium,29gcarb.,2gfiber,11gpro.DiabeticExchanges:2starch,1/2fat.

FASTFIX

30-MinuteChickenNoodleSoupPerfectforacold,blusteryday,thistrulyfuss-freesoupismyfavoritethingtoeatwhenI’mundertheweather.Itmakesmefeelsomuchbetter.—LACEYWAADTPAYSON,UT


4cupswater1can(141/2ounces)chickenbroth11/2cupscubedcookedchickenbreast1can(103/4ounces)condensedcreamofchickensoup,undiluted3/4cupslicedcelery3/4cupslicedcarrots1smallonion,chopped11/2teaspoonsdriedparsleyflakes1teaspoonreduced-sodiumchickenbouillongranules1/4teaspoonpepper3cupsuncookedeggnoodles

InaDutchoven,combinethefirst10ingredients.Bringtoaboil.Reduceheat;coverandsimmerfor10minutesoruntilvegetablesarecrisp-tender.Stirinnoodles;cook5-7minuteslongeroruntilnoodlesandvegetablesaretender.

PERSERVING11/2cupsequals196cal.,5gfat(1gsat.fat),49mgchol.,

759mgsodium,22gcarb.,2gfiber,15gpro.DiabeticExchanges:2leanmeat,1starch,1/2fat.

FREEZEIT

AppleSquashSoupIaddalittlegingerandsagetoapplesandsquashtomakethiscreamysoup.Myfamilylovesitwhenautumnrollsaround.—CRYSTALRALPH-HAUGHNBARTLESVILLE,OK


2tablespoonsbutter1largeonion,chopped1/2teaspoonrubbedsage1can(141/2ounces)chickenorvegetablebroth2mediumtartapples,peeledandfinelychopped3/4cupwater1package(12ounces)frozencookedwintersquash,thawed1teaspoongroundginger1/2teaspoonsalt1/2cupfat-freemilk

1.Inalargesaucepan,heatbutterovermedium-highheat.Addonionandsage;cookandstir2-4minutesoruntiltender.Addbroth,applesandwater;bringtoaboil.Reduceheat;simmer,covered,12minutes.

2.Addsquash,gingerandsalt;returntoaboil.Reduceheat;simmer,uncovered,10minutestoallowtheflavorstoblend.Removefromheat;coolslightly.3.Processinbatchesinablenderuntilsmooth;returntopan.Addmilk;heatthrough,stirringoccasionally(donotallowtoboil).FREEZEOPTIONFreezecooledsoupinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittlebrothifnecessary.PERSERVING1cupequals142cal.,6gfat(3gsat.fat),13mgchol.,647mgsodium,22gcarb.,2gfiber,3gpro.DiabeticExchanges:1starch,1fat,1/2fruit.

FREEZEITSLOWCOOKERHeartyVegetableSplitPeaSoupMysecretweapononbusydaysisthisslow-cookedsoup.It’sdeliciousservedwithoystercrackersthathavebeentossedinabitofmeltedbutterandherbsandthenlightlytoastedintheoven.—WHITNEYJENSENSPRINGLAKE,MI


1package(16ounces)driedgreensplitpeas,rinsed1largecarrot,chopped1celeryrib,chopped1smallonion,chopped1bayleaf11/2teaspoonssalt1/2teaspoondriedthyme1/2teaspoonpepper6cupswater

Ina3-or4-qt.slowcooker,combineallingredients.Cook,covered,onlow7-9hoursoruntilpeasaretender.Stirbeforeserving.Discardbayleaf.FREEZEOPTIONFreezecooledsoupinfreezercontainers.Touse,partiallythawintherefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittlewaterifnecessary.PERSERVING1cupequals202cal.,1gfat(tracesat.fat),0chol.,462mgsodium,36gcarb.,15gfiber,14gpro.DiabeticExchanges:2starch,1leanmeat.

TOPTIP

HeartyVegetableSplitPeaSoupisameatlessrecipe.Youcouldstirin1/4poundofextra-leanturkeyhamattheendofcooking,foranincreaseof8caloriesand128mgsodiumperserving.Decreasethesaltifdesired.

FREEZEIT

WhiteBeanSoupwithEscaroleThiswinterwarmerhasbecomeastandbybecauseituseskitchenstaples,it’spackedwithhealthyingredients,andit’sacinchtoprepare.IfIcan’tfindescarole,Isubfreshspinachattheveryendofcooking.—GINASAMOKARNORTHHAVEN,CT


1tablespoonoliveoil1smallonion,chopped5garliccloves,minced3cans(141/2ounceseach)reduced-sodiumchickenbroth1can(141/2ounces)dicedtomatoes,undrained1/2teaspoonItalianseasoning1/4teaspooncrushedredpepperflakes1cupuncookedwholewheatorzopasta1bunchescaroleorspinach,coarselychopped(about8cups)1can(15ounces)whitekidneyorcannellinibeans,rinsedanddrained1/4cupgratedParmesancheese

1.InaDutchoven,heatoilovermediumheat.Addonionandgarlic;cookand

stiruntiltender.Addthebroth,tomatoes,Italianseasoningandpepperflakes;bringtoaboil.Reduceheat;simmer,uncovered,15minutes.2.Stirinorzoandescarole.Returntoaboil;cook12-14minutesoruntilorzoistender.Addthebeans;heatthrough,stirringoccasionally.Sprinkletheservingswithcheese.FREEZEOPTIONFreezecooledsoupinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittlebrothifnecessary.PERSERVING1cupequals174cal.,3gfat(1gsat.fat),2mgchol.,572mgsodium,28gcarb.,8gfiber,9gpro.DiabeticExchanges:1starch,1leanmeat,1vegetable,1/2fat.

MakeoverCauliflowerSoupCreamysoupsaresoul-warmingandsatisfying,andthiscaulifloweroneisnoexception.TheTasteofHomeTestKitchenmadeahealthierversionofthisrecipethatIreceivedfromafriend.—DORISWATTDAVISHELLERTOWN,PA

PREP:30MIN.•COOK:30MIN.•MAKES:11SERVINGS(23/4QUARTS)

2celeryribs,chopped1smallonion,chopped1mediumcarrot,chopped2tablespoonsbutter1largeheadcauliflower(2pounds),cutintoflorets6cupsreduced-sodiumchickenbroth1/2cupall-purposeflour2cups2%milk3/4cupfat-freehalf-and-half1tablespoonmincedfreshparsley

1teaspoonsalt1teaspoondillweed1/4teaspoonwhitepepper

1.InaDutchoven,sautecelery,onionandcarrotinbutterfor3-5minutesoruntilcrisp-tender.Stirincauliflowerandbroth;bringtoaboil.Reduceheat;coverandsimmerfor15-20minutesoruntiltender.Coolslightly.2.Inablender,processvegetablemixtureinbatchesuntilsmooth.Returnalltothepan.Heatovermediumheat.3.Inasmallbowl,whiskflourandmilkuntilsmooth;stirintopuree.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Reduceheat;stirinthehalf-and-half,parsley,salt,dillandpepper.Heatthrough.PERSERVING1cupequals106cal.,3gfat(2gsat.fat),9mgchol.,641mgsodium,14gcarb.,3gfiber,6gpro.DiabeticExchanges:1vegetable,1/2starch,1/2fat.

THESKINNY

MakeoverCaulifowerSoupkeepsitsrichtexturewith2%milkandfat-freehalfandhalf.Theoriginalrecipewasthickenedwithahomemadecreamsauceusing1/2cupofbutterandfull-fatdairyproducts.

FASTFIX

ChickenTortelliniSoupTortelliniandherbsgiveanItaliantwisttoachickensoupthat’sbeyondspecial—andit’seasy,too.—JEANATHERLYREDLODGE,MT

STARTTOFINISH:30MIN.•MAKES:8SERVINGS(ABOUT2QUARTS)

2cans(141/2ounceseach)chickenbroth2cupswater3/4poundbonelessskinlesschickenbreasts,cutinto1-inchcubes11/2cupsfrozenmixedvegetables1package(9ounces)refrigeratedcheesetortellini2celeryribs,thinlysliced1teaspoondriedbasil1/2teaspoongarlicsalt1/2teaspoondriedoregano1/4teaspoonpepper

1.Inalargesaucepan,bringbrothandwatertoaboil;addchicken.Reduceheat;cookfor10minutes.2.Addtheremainingingredients;cook10-15minuteslongeroruntilchickenisnolongerpinkandvegetablesaretender.PERSERVING1cupequals170cal.,4gfat(2gsat.fat),37mgchol.,483mgsodium,20gcarb.,3gfiber,14gpro.DiabeticExchanges:2leanmeat,1starch.

CarrotBroccoliSoupThissoupisabelovedstapleatourhouse.Excellentforlunchwithahotsandwich,it’sfastandfilledtothebrimwithcarrotsandbroccoli.—SANDYSMITHLONDON,ON


1mediumonion,chopped2mediumcarrots,chopped2celeryribs,chopped1tablespoonbutter3cupsfreshbroccoliflorets3cupsfat-freemilk,divided3/4teaspoonsalt1/2teaspoondriedthyme1/8teaspoonpepper3tablespoonsall-purposeflour

1.Inalargesaucepancoatedwithcookingspray,cooktheonion,carrotsandceleryinbutterfor3minutes.Addbroccoli;cook3minuteslonger.Stirin23/4cupsmilk,salt,thymeandpepper.2.Bringtoaboil.Reduceheat;coverandsimmerfor5-10minutesoruntilvegetablesaretender.Combinetheflourandtheremainingmilkuntilsmooth;graduallystirintothesoup.Bringtoaboil;cook2minuteslongeroruntilthickened.


633mgsodium,24gcarb.,4gfiber,10gpro.DiabeticExchanges:2vegetable,1fat-freemilk,1/2fat.

HeartyNavyBeanSoupUsethriftydriedbeansandahamhocktocreatethiscomfort-foodclassic.BeansoupisafamilyfavoritethatImakeoften.—MILDREDLEWISTEMPLE,TX

PREP:30MIN.+SOAKING•COOK:13/4HOURS•MAKES:10SERVINGS(21/2QUARTS)

3cups(11/2pounds)driednavybeans1can(141/2ounces)dicedtomatoes,undrained1largeonion,chopped1meatyhamhockor1cupdicedcookedham2cupschickenbroth21/2cupswaterSaltandpeppertotasteMincedfreshparsley

1.Rinseandsortbeans;soakaccordingtopackagedirections.2.Drainandrinsebeans,discardingliquid.PlaceinaDutchoven.Addtomatoes,onion,hamhock,broth,water,saltandpepper.Bringtoaboil.Reduceheat;coverandsimmeruntilbeansaretender,about11/2hours.

3.Addmorewaterifnecessary.Removehamhockandletstanduntilcoolenoughtohandle.Removemeatfrombone;discardbone.Cutmeatintobite-sizepieces;setaside.(Forathickersoup,coolslightly,thenpureebeansinafoodprocessororblenderandreturntopan.)Returnhamtosoupandheatthrough.Garnishwithparsley.PERSERVING1cupequals245cal.,2gfat(tracesat.fat),8mgchol.,352mgsodium,42gcarb.,16gfiber,18gpro.DiabeticExchanges:3starch,2leanmeat.

CouscousMeatballSoupThissoupiseasy,healthyandfullofflavor.Itchasestheshiversawayonawintryday,especiallywithfresh,warmcrustybread.—JONATHANPACESANFRANCISCO,CA


1poundleangroundbeef(90%lean)2teaspoonsdriedbasil2teaspoonsdriedoregano1/2teaspoonsalt1largeonion,finelychopped2teaspoonscanolaoil1bunchcollardgreens,chopped(8cups)1bunchkale,chopped(8cups)2cartons(32ounceseach)vegetablestock1tablespoonwhitewinevinegar1/2teaspooncrushedredpepperflakes1/4teaspoonpepper1package(8.8ounces)pearl(Israeli)couscous

1.Inasmallbowl,combinethebeef,basil,oreganoandsalt.Shapeinto1/2-in.

balls.Inalargenonstickskilletcoatedwithcookingspray,brownmeatballs;drain.Removemeatballsandsetaside.2.Inthesameskillet,brownonioninoil.Addgreensandkale;cook6-7minuteslongeroruntilwilted.3.InaDutchoven,combinethegreensmixture,meatballs,stock,vinegar,pepperflakesandpepper.Bringtoaboil.Reduceheat;coverandsimmerfor10minutes.Returntoaboil.Stirincouscous.Reduceheat;coverandsimmerfor10-15minutesoruntilcouscousistender,stirringonce.PERSERVING1cupequals202cal.,5gfat(2gsat.fat),28mgchol.,583mgsodium,26gcarb.,2gfiber,13gpro.DiabeticExchanges:11/2starch,1leanmeat,1vegetable.

5INGREDIENTS

CoolasaCucumberSoupChilledsoupmakesawonderfullyrefreshingfirstcourseorside.Inthisone,brightburstsofdillprovideapleasantcontrasttothemilderflavorofcucumber.—DEIRDRECOXKANSASCITY,MO

PREP:15MIN.+STANDING•MAKES:5SERVINGS

1poundcucumbers,peeled,seededandsliced1/2teaspoonsalt11/2cupsfat-freeplainyogurt1greenonion,coarselychopped1garlicclove,minced41/2teaspoonssnippedfreshdillAdditionalchoppedgreenonionandsnippedfreshdill

1.Inacolandersetoverabowl,tosscucumberswithsalt.Letstandfor30minutes.Squeezeandpatdry.2.Placethecucumbers,yogurt,onionandgarlicinafoodprocessor;coverandprocessuntilsmooth.Stirindill.Serveimmediatelyinchilledbowls.Garnishwithadditionalonionanddill.

PERSERVING2/3cupsoupequals40cal.,tracefat(tracesat.fat),2mgchol.,279mgsodium,8gcarb.,1gfiber,3gpro.DiabeticExchange:1/2fat-free

FASTFIX

TuscanTurkeySoupTransformleftoverturkeyintoauniquelyflavoredpumpkinsoupthat’ssuretosatisfyfamilyandfriends.It’ssoeasy,evenabeginnerinthekitchencanpullthisoneoff.—MARIEMCCONNELLSHELBYVILLE,IL

STARTTOFINISH:30MIN.•MAKES:8SERVINGS(2QUARTS)

2tablespoonsoliveoil1cupchoppedonion1cupchoppedcelery2garliccloves,minced2cans(141/2ounceseach)reduced-sodiumchickenbroth1can(15ounces)solid-packpumpkin1can(15ounces)whitekidneyorcannellinibeans,rinsedanddrained2cupscubedcookedturkey1/2teaspoonsalt1/2teaspoondriedbasil1/4teaspoonpepperGratedParmesancheese,optional

1.Inalargesaucepan,heatoilovermedium-highheat.Addonionandcelery;cookandstiruntiltender.Addgarlic;cook1minutelonger.2.Stirinbroth,pumpkin,beans,turkey,salt,basilandpepper.Bringtoaboil.Reducetheheat;simmer,uncovered,10-15minutestoallowflaovrstoblend,stirringoccasionally.Ifdesired,servewithcheese.PERSERVING1cup(calculatedwithoutcheese)equals167cal.,gfat(1gsat.fat),27mgchol.,549mgsodium,14gcarb.,5gfiber,15gpro.DiabeticExchanges:2leanmeat,1starch,1fat.

Jumpin’EspressoBeanChiliChiliisaheartydishIloveexperimentingwith.ThismeatlessversionIcreatedislowinfatbuthighinflavor.Everyonetriestoguessthesecretingredient,butnooneeverthinksit’scoffee.—JESSIEAPFEBERKELEY,CA


3mediumonions,chopped2tablespoonsoliveoil2tablespoonsbrownsugar2tablespoonschilipowder2tablespoonsgroundcumin1tablespooninstantcoffeegranules1tablespoonbakingcocoa3/4teaspoonsalt2cans(141/2ounceseach)no-salt-addeddicedtomatoes1can(15ounces)blackbeans,rinsedanddrained1can(15ounces)kidneybeans,rinsedanddrained1can(15ounces)garbanzobeansorchickpeas,rinsedanddrainedSourcream,thinlyslicedgreenonions,shreddedcheddarcheeseandpickledjalapenoslices,optional

1.InaDutchoven,sautetheonionsinoiluntiltender.Addthebrownsugar,

chilipowder,cumin,coffeegranules,cocoaandsalt;cookandstirfor1minute.2.Stirintomatoesandbeans.Bringtoaboil.Reduceheat;coverandsimmerfor30minutestoallowflavorstoblend.Servewithsourcream,onions,cheeseandjalapenoslicesifdesired.PERSERVING1cup(calculatedwithoutoptionalingredients)equals272cal.,6gfat(1gsat.fat),0chol.,620mgsodium,45gcarb.,12gfiber,12gpro.DiabeticExchanges:21/2starch,2vegetable,1leanmeat.

ZestyChickenSoupMyspicychickensoupischock-fullofchickenandvegetables.Bestofall,itfreezesnicely,makingasecondmealwithlittleeffort!—GWENNELSONCASTROVALLEY,CA


11/4poundsbonelessskinlesschickenbreasts4cupswater1mediumonion,chopped2celeryribs,chopped4garliccloves,minced1tablespooncanolaoil1can(141/2ounces)Mexicandicedtomatoes1can(141/2ounces)dicedtomatoes1can(8ounces)tomatosauce1cupmediumsalsa3mediumzucchini,halvedandsliced2mediumcarrots,sliced

1cupfrozenwhitecorn1can(4ounces)choppedgreenchilies3teaspoonsgroundcumin2teaspoonschilipowder1teaspoondriedbasilShreddedcheddarcheeseandtortillachips,optional

1.PlacechickeninaDutchoven;addwater.Bringtoaboil.Reduceheat;coverandsimmerfor10-15minutesoruntilchickenjuicesrunclear.Removethechickenandcutinto1/2-in.cubes;setaside.

2.Inalargeskillet,sauteonion,celeryandgarlicinoiluntiltender;addtocookingjuicesintheDutchoven.Stirinthetomatoes,tomatosauce,salsa,zucchini,carrots,corn,chilies,cumin,chilipowderandbasil.Bringtoaboil.Reduceheat;coverandsimmerfor20-25minutesoruntilvegetablesaretender.Addchicken;heatthrough.3.Garnishwithcheeseandtortillachipsifdesired.Soupmaybefrozenforupto3months.

PERSERVING11/2cups(calculatedwithoutcheeseandtortillachips)equals152cal.,3gfat(1gsat.fat),31mgchol.,518mgsodium,16gcarb.,5gfiber,14gpro.DiabeticExchanges:2vegetable,1leanmeat,1/2starch.

5INGREDIENTS

GarlicFennelBisqueIusuallyservethissoupinthespringasawonderfulsidedishorfirstcourse.Thefennelinthebisqueissorefreshing.—JANETONDRICHTHAMESVILLE,ON


4cupswater21/2cupshalf-and-halfcream24garliccloves,peeledandhalved3mediumfennelbulbs,cutinto1/2-inchpieces2tablespoonschoppedfennelfronds1/2teaspoonsalt1/8teaspoonpepper1/2cuppinenuts,toasted

1.InaDutchoven,bringthewater,creamandgarlictoaboil.Reduceheat;coverandsimmerfor15minutesoruntilgarlicisverysoft.Addfennelandfennelfronds;coverandsimmer15minuteslongeroruntilfennelisverysoft.2.Coolslightly.Inablender,processsoupinbatchesuntilblended.Returnalltothepan.Seasonwithsaltandpepper;heatthrough.Sprinkleeachservingwithpinenuts.

PERSERVING1/2cupequals108cal.,7gfat(3gsat.fat),21mgchol.,133mgsodium,8gcarb.,2gfiber,4gpro.DiabeticExchanges:11/2fat,1vegetable.

SLOWCOOKERLentil&ChickenSausageStewThishealthystewwillwarmyourfamilyrightdowntotheirtoes!Servewithrollstosoakupeverylastmorsel.—JANVALDEZCHICAGO,IL

PREP:15MIN.•COOK:8hours•MAKES:6SERVINGS

1carton(32ounces)reduced-sodiumchickenbroth1can(28ounces)dicedtomatoes,undrained3fullycookedspicychickensausagelinks(3ounceseach),cutinto1/2-inchslices1cupdriedlentils,rinsed1mediumonion,chopped1mediumcarrot,chopped1celeryrib,chopped2garliccloves,minced1/2teaspoondriedthyme

Ina4-or5-qt.slowcooker,combinealloftheingredients.Coverandcookonlowfor8-10hoursoruntillentilsaretender.

PERSERVING11/2cupsequals231cal.,4gfat(1gsat.fat),33mgchol.,803mgsodium,31gcarb.,13gfiber,19gpro.DiabeticExchanges:2leanmeat,2vegetable,1starch.

ChunkyBeef&VegetableSoupNothingcuresthewinterblahslikewonderfulsoup,includingthisheartyoneIfirstcookeduponasnowyday.Itmakesasatisfyingmealwithcrustybread.—BILLYHENSLEYMOUNTCARMEL,TN

PREP:25MIN.•COOK:23/4HOURS•MAKES:8SERVINGS(3QUARTS)

11/2poundsbeefstewmeat,cutinto1/2-inchpieces

1teaspoonsalt,divided1teaspoonsalt-freeseasoningblend,divided3/4teaspoonpepper,divided2tablespoonsoliveoil,divided4largecarrots,sliced1largeonion,chopped1mediumsweetredpepper,chopped1mediumgreenpepper,chopped2garliccloves,minced1cupBurgundywineoradditionalreduced-sodiumbeefbroth4cupsreduced-sodiumbeefbroth1can(141/2ounces)dicedtomatoes,undrained2tablespoonstomatopaste

2tablespoonsWorcestershiresauce1bayleaf4mediumpotatoes(about2pounds),cutinto1/2-inchcubes

1.Sprinklebeefwith1/2teaspooneachsalt,seasoningblendandpepper.InaDutchoven,heat1tablespoonoilovermediumheat.Brownbeefinbatches.Removefrompan.2.Insamepan,heatremainingoilovermediumheat.Addcarrots,onionandpeppers;cookandstiruntilcarrotsarecrisp-tender.Addgarlic;cook1minutelonger.3.Addwine,stirringtoloosenbrownedbitsfrompan.Stirinthebroth,tomatoes,tomatopaste,Worcestershiresauce,bayleafandremainingseasonings.Returnbeeftopan;bringtoaboil.Reduceheat;simmer,covered,2hours.4.Addpotatoes;cook30-40minuteslongeroruntilbeefandpotatoesaretender.Skimfatanddiscardbayleaf.

PERSERVING11/2cupsequals312cal.,10gfat(3gsat.fat),55mgchol.,695mgsodium,31gcarb.,5gfiber,21gpro.DiabeticExchanges:2starch,2leanmeat,1/2fat.

Sides,Salads&Breads

Theseheartwarminghotsidedishes,cool,crispsaladsandheartybreadswillperfectlycomplementanymealwithoutbreakingthecaloriebank.Thischapterprovesyoudon’tevenhavetoskipthebreadjustbecause

you’reeatinghealthy.

5INGREDIENTSSLOWCOOKEREasyBeans&PotatoeswithBaconIlovethecombinationofgreenbeanswithbacon,soIcreatedthisrecipe.It’sgreatforwhenyouhavecompanybecauseyoucanstartthesidedishintheslowcookerandcontinuepreparingtherestofyourdinner.—BARBARABRITTAINSANTEE,CA

PREP:15MIN.•COOK:6HOURS•MAKES:10SERVINGS

8baconstrips,chopped11/2poundsfreshgreenbeans,trimmedandcutinto2-inchpieces(about4cups)4mediumpotatoes,peeledandcutinto1/2-inchcubes1smallonion,halvedandsliced1/4cupreduced-sodiumchickenbroth1/2teaspoonsalt1/4teaspoonpepper

1.Inalargeskillet,cookbaconovermediumheatuntilcrisp,stirringoccasionally.Removetopapertowelswithaslottedspoon;drain,reserving1tablespoondrippings.Coverandrefrigeratebaconuntilserving.2.Ina5-qt.slowcooker,combinetheremainingingredients;stirinreserveddrippings.Coverandcookonlowfor6-8hoursoruntilpotatoesaretender.Stirinbacon;heatthrough.

PERSERVING3/4cupequals116cal.,4gfat(1gsat.fat),8mgchol.,256mgsodium,17gcarb.,3gfiber,5gpro.DiabeticExchanges:1starch,1fat.

SLOWCOOKERHoney-ButterPeasandCarrotsClassicpeasandcarrotsareevenbetterwhenyouaddahandfulofflavorenhancers.Slowcookingallowstheflavorstomeldformaximumrichness.Theseareperfectforaholidaygathering.—THERESAKREYCHETUSTIN,CA

PREP:15MIN.•COOK:51/4HOURS•MAKES:12SERVINGS(1/2CUPEACH)

1poundcarrots,sliced1largeonion,chopped1/4cupwater1/4cupbutter,cubed1/4cuphoney4garliccloves,minced1teaspoonsalt1teaspoondriedmarjoram1/8teaspoonwhitepepper1package(16ounces)frozenpeas

Ina3-qt.slowcooker,combinethefirstnineingredients.Cook,covered,onlow5hours.Stirinpeas.Cook,covered,onhigh15-25minutesoruntilvegetablesaretender.

PERSERVING1/2cupequals106cal.,4gfat(2gsat.fat),10mgchol.,293

mgsodium,16gcarb.,3gfiber,3gpro.DiabeticExchanges:1starch,1fat.

5INGREDIENTSFASTFIX

PopeyeCornTheSailorManhimselfwouldapproveofthisspinach-richside,whichgetsabitofheatfromasplashofpeppersauce.—STACEYCHRISTENSENWESTVALLEYCITY,UT


1package(16ounces)frozencorn1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry3/4cupsourcream3/4teaspoonsalt1/2teaspoonhotpeppersauce

Combineallingredientsina11/2-qt.microwave-safedish.Microwave,uncovered,onhighfor5minutes.Stir;cook2-3minuteslongeroruntilheatedthrough.NOTEThisrecipewastestedina1,100-wattmicrowave.


FREEZEIT

HoneySpiceBreadThetextureofthisbreadislightandcakelike,soIusuallyserveslicesofitfordessert.Theloaflookssofestivewiththeglazedrizzledontop.—GAYEO’DELLBINGHAMTON,NY

PREP:20MIN.•BAKE:55MIN.+COOLING•MAKES:1LOAF(12SLICES)

2/3cuppackedbrownsugar1/3cup2%milk2cupsall-purposeflour11/2teaspoonsbakingpowder1/2teaspoongroundcinnamon1/2teaspoongroundnutmeg1/8teaspoongroundcloves2largeeggs

1/2cuphoney1/3cupcanolaoil

GLAZE1/3cupconfectioners’sugar2teaspoons2%milk

1.Inasmallsaucepan,combinebrownsugarandmilk.Cookandstiroverlowheatuntilsugarisdissolved.Removefromheat.2.Inalargebowl,whiskflour,bakingpowder,cinnamon,nutmegandcloves.Inanotherbowl,whiskeggs,honey,oilandbrownsugarmixtureuntilblended.Addtoflourmixture;stirjustuntilmoistened.3.Transfertoagreased8x4-in.loafpan.Bakeat350°for55-60minutesoruntilatoothpickinsertedincentercomesoutclean(covertoplooselywithfoilifneededtopreventoverbrowning).4.Coolloafinpanfor10minutesbeforeremovingtoawireracktocoolcompletely.Inasmallbowl,stirglazeingredientsuntilsmooth;drizzleoverbread.FREEZEOPTIONSecurelywrapandfreezecooledloafinplasticwrapandfoil.Touse,thawatroomtemperature.Glazeasdirected.PERSERVING1sliceequals187cal.,6gfat(1gsat.fat),27mgchol.,53mgsodium,33gcarb.,1gfiber,3gpro.DiabeticExchanges:2starch,1fat.

FASTFIX

TomatoeswithButtermilkVinaigretteIliketomakethemostoftomatoeswhentheyareinseason,andIloveanold-fashionedhomemadedressingwithsummerytaste.—JUDITHFOREMANALEXANDRIA,VA


3/4cupbuttermilk1/4cupmincedfreshtarragon1/4cupwhitewinevinegar3tablespoonscanolaoil11/2teaspoonssugar1/2teaspoongroundmustard

1/4teaspooncelerysalt1/4teaspoonpepper4poundscherrytomatoes,halved1/3cupmincedfreshchives

1.Inasmallbowl,whiskthefirsteightingredientsuntilblended.Refrigerate,covered,untilserving.2.Justbeforeserving,arrangetomatoesonaplatter;drizzlewithvinaigrette.Sprinklewithchives.

PERSERVING3/4cupequals79cal.,4gfat(tracesat.fat),1mgchol.,63mgsodium,10gcarb.,2gfiber,2gpro.DiabeticExchanges:1vegetable,1/2starch,1/2fat.

5INGREDIENTSFASTFIX

BlueberryCornMuffinsSweetblueberriesreallyjazzupanordinaryboxofmuffinmix.Theseareperfectforon-the-gosnackingorasanadditiontoanysummerpotluck.—DIANEHIXONNICEVILLE,FL

STARTTOFINISH:25MIN.•MAKES:8MUFFINS

1package(81/2ounces)cornbread/muffinmix1tablespoonbrownsugar1egg,lightlybeaten1/3cupmilk1/2cupfreshorfrozenblueberries

1.Inalargebowl,combinethemuffinmixandbrownsugar.Combineeggandmilk;stirintodryingredientsjustuntilmoistened.Foldinblueberries.2.Coatmuffincupswithcookingsprayorusepaperliners.Fillhalffullwithbatter.Bakemuffinsat400°for12-15minutesoruntilatoothpickinsertedintomuffincomesoutclean.Coolfor5minutesbeforeremovingfrompantoawirerack.Servewarm.NOTEIfusingfrozenblueberries,usewithoutthawingtoavoiddiscoloringthebatter.PERSERVING1muffinequals146cal.,4gfat(1gsat.fat),33mgchol.,264

mgsodium,25gcarb.,1gfiber,3gpro.DiabeticExchanges:11/2starch,1/2fat.

FASTFIX

BasilDillColeslawIwasintroducedtobasilwhenImarriedintoanItalianfamily.Ilovedthefragranceandflavoroftheherbandbegantouseitineverything.Alongwithdill,itaddsasummer-freshtouchtoslaw.—JUNECAPPETTOSEATTLE,WA


6cupsshreddedcabbageorcoleslawmix3to4tablespoonschoppedfreshbasilor1tablespoondriedbasil3tablespoonssnippedfreshdillor1tablespoondillweed

DRESSING1/2cupmayonnaise3tablespoonssugar2tablespoonscidervinegar2tablespoonshalf-and-halfcream1teaspooncoarselygroundpepper

Inalargebowl,combinecabbage,basilanddill.Inasmallbowl,whiskdressingingredientsuntilblended.Drizzleovercabbagemixture;tosstocoat.Refrigerateuntilserving.

PERSERVING3/4cupequals138cal.,11gfat(2gsat.fat),7mgchol.,87mgsodium,8gcarb.,1gfiber,1gpro.DiabeticExchanges:2fat,1vegetable.

FASTFIX

SesameTossedSaladCrisp,crunchyandslightlysweet,thisnutritioussaladissimplydelightful.Feelfreetodoubleuponanyofyourfavoritetossins.—ELIZABETHPERKINSSOUTHRIDING,VA


1package(5ounces)springmixsaladgreens1/2cupslicedfreshmushrooms1/2cupchoppedcucumber1/2cupcannedmandarinoranges

1/4cupslicedalmonds,toasted1/4cupshreddedcarrots2greenonions,chopped1/3cupreducedfatAsiantoastedsesamesaladdressing

Combinethefirstseveningredientsinalargebowl.Drizzlewithdressing;tosstocoat.Serveimmediately.

PERSERVING11/2cupsequals87cal.,5gfat(tracesat.fat),0chol.,233mgsodium,9gcarb.,2gfiber,3gpro.DiabeticExchanges:1fat,1/2starch.

ArtichokeBreadAcreamy,richartichoketoppingisspreadoverfresh-bakedbreadforaflavorthatfolksjustlove.Youwon’tfindasimplerormoredeliciouswaytoroundoutyourmenu.It’sespeciallygoodwithItalianfood.—SHERRYCAMPBELLST.AMANT,LA

PREP:30MIN.+COOLING•BAKE:15MIN.•MAKES:1LOAF(12SLICES)

1tube(11ounces)refrigeratedcrustyFrenchloaf1can(14ounces)water-packedartichokehearts,rinsed,drainedandchopped1/2cupseasonedbreadcrumbs1/3cupgratedParmesancheese1/3cupreducedfatmayonnaise2garliccloves,minced

1cup(4ounces)shreddedpart-skimmozzarellacheese

1.Bakeloafaccordingtopackagedirections;cool.Cutbreadinhalflengthwise;placeonanungreasedbakingsheet.2.Inasmallbowl,combinetheartichokes,breadcrumbs,Parmesancheese,mayonnaiseandgarlic;spreadevenlyovercutsidesofbread.Sprinklewithmozzarellacheese.3.Bakeat350°for15-20minutesoruntilcheeseismelted.Servewarm.PERSERVING1sliceequals151cal.,5gfat(2gsat.fat),10mgchol.,456mgsodium,18gcarb.,1gfiber,7gpro.DiabeticExchanges:1starch,1fat.

SLOWCOOKERParsleySmashedPotatoesIlovepotatoes,butIdon’tliketheworkinvolvedinmakingmashedpotatoesfromscratch.Icameupwiththissidedishthat’sreallyeasythankstomyslowcooker.—KATIEHAGYBLACKSBURG,SC


16smallredpotatoes(about2pounds)1celeryrib,sliced1mediumcarrot,sliced1/4cupfinelychoppedonion2cupschickenbroth1tablespoonmincedfreshparsley11/2teaspoonssalt,divided1teaspoonpepper,divided1garlicclove,minced2tablespoonsbutter,meltedAdditionalmincedfreshparsley

1.Placepotatoes,celery,carrotandonionina4-qt.slowcooker.Inasmallbowl,mixbroth,parsley,1teaspoonsalt,1/2teaspoonpepperandgarlic;pourovervegetables.Cook,covered,onlowfor6-8hoursoruntilthepotatoesaretender.2.Transferpotatoesfromslowcookertoa15x10x1-in.pan;discardcookingliquidandvegetables.Usingthebottomofameasuringcup,flattenpotatoesslightly.Transfertoalargebowl;drizzlewithbutter.Sprinklewiththeremainingsaltandpepperandtosstocoat.Sprinklewithadditionalparsley.PERSERVING2smashedpotatoesequals114cal.,3gfat(2gsat.fat),8mgchol.,190mgsodium,20gcarb.,2gfiber,2gpro.DiabeticExchanges:1starch,1/2fat.

5INGREDIENTSFASTFIX

AvocadoTomatoSaladThissimplesaladisterrificwithanykindofMexicanfood.Itmakesasuperappetizerspoonedovertoastedbaguetteslices.Therecipecombinesfreshtomatoeswithavocados,asourceofhealthyfat.—GINGERBUROWFREDERICKSBURG,TX

STARTTOFINISH:15MIN.•MAKES:6-8SERVINGS

4cupschoppedtomatoes1/2cupchoppedgreenpepper1/4cupchoppedonion1/2teaspoonsalt1/8teaspoonpepper2mediumripeavocados,peeledandcubed1tablespoonlimejuice

Inalargebowl,combinethetomatoes,greenpepper,onion,saltandpepper.Placetheavocadosinanotherbowl;sprinklewithlimejuiceandtossgentlytocoat.Foldintotomatomixture.Serveimmediately.

PERSERVING3/4cupequals134cal.,10gfat(2gsat.fat),0chol.,215mgsodium,11gcarb.,5gfiber,2gpro.DiabeticExchanges:2vegetable,2fat.

FREEZEITFASTFIX

ChocolateChip-CranberrySconesMydaughterstartedmakingtheseasahealthieralternativetocookies,sinceweseemtolikecookiesofanykind.Foramorecitrusyflavor,useorange-flavoredcranberries.—NICHOLEJONESIDAHOFALLS,ID


2cupsall-purposeflour3tablespoonsbrownsugar2teaspoonsbakingpowder

1teaspoongratedorangepeel1/2teaspoonsalt1/2teaspoonbakingsoda1/4cupcoldbutter1cup(8ounces)plainyogurt1eggyolk1/2cupdriedcranberries1/2cupsemisweetchocolatechips

1.Preheatovento400°.Inalargebowl,whiskthefirstsixingredients.Cutinbutteruntilmixtureresemblescoarsecrumbs.Inanotherbowl,whiskyogurtandeggyolk;stirintocrumbmixturejustuntilmoistened.Stirincranberriesandchocolatechips.2.Turnontoaflouredsurface;kneadgently10times.Patdoughintoan8-in.circle.Cutinto12wedges.Placewedgesonabakingsheetcoatedwithcookingspray.Bake10-12minutesoruntilgoldenbrown.Servewarm.FREEZEOPTIONFreezecooledsconesinresealableplasticfreezerbags.Touse,thawatroomtemperature.Or,ifdesired,microwaveeachsconeonhighfor20-30secondsoruntilheatedthrough.PERSERVING1sconeequals189cal.,7gfat(4gsat.fat),28mgchol.,264mgsodium,29gcarb.,1gfiber,3gpro.DiabeticExchanges:2starch,1fat.

5INGREDIENTS

SourCreamCucumbersIt’sbeenatraditionatourhousetoservethisdishwiththeotherHungarianspecialtiesmymomlearnedtomakefromthewomenatchurch.It’sespeciallygoodduringthesummerwithfresh-pickedcucumbersfromthegarden.—PAMELAEATONMONCLOVA,OH

PREP:15MIN.+CHILLING•MAKES:8SERVINGS

1/2cupsourcream3tablespoonswhitevinegar1tablespoonsugarPeppertotaste4mediumcucumbers,peeledifdesiredandthinlysliced1smallsweetonion,thinlyslicedandseparatedintorings

Inalargebowl,whisksourcream,vinegar,sugarandpepperuntilblended.Addcucumbersandonion;tosstocoat.Refrigerate,covered,atleast4hours.Servewithaslottedspoon.

PERSERVING3/4cupequals62cal.,3gfat(2gsat.fat),10mgchol.,5mgsodium,7gcarb.,2gfiber,2gpro.DiabeticExchanges:1vegetable,1/2fat.

GrilledVegetablePlatterHereisthebestofsummerinonedish!Theseprettyveggiesarepefectforentertaining.Grillingbringsouttheirnaturalsweetness,andthesimplemarinadereallyperksuptheflavor.—HEIDIHALLNORTHST.PAUL,MN


1/4cupoliveoil2tablespoonshoney4teaspoonsbalsamicvinegar1teaspoondriedoregano1/2teaspoongarlicpowder1/8teaspoonpepperDashsalt1poundfreshasparagus,trimmed3smallcarrots,cutinhalflengthwise1largesweetredpepper,cutinto1-inchstrips1mediumyellowsummersquash,cutinto1/2-inchslices

1mediumredonion,cutintowedges

1.Inasmallbowl,whiskthefirstseveningredients.Place3tablespoonsmarinadeinalargeresealableplasticbag.Addvegetables;sealbagandturntocoat.Marinatefor11/2hoursatroomtemperature.

2.Transfervegetablestoagrillinggrid;placegridongrillrack.Grillvegetables,covered,overmediumheat8-12minutesoruntilcrisp-tender,turningoccasionally.3.Placevegetablesonalargeservingplate.Drizzlewiththeremainingmarinade.NOTEIfyoudon’thaveagrillinggrid,useadisposablefoilpan.Pokeholesinthebottomofthepanwithameatforktoallowliquidtodrain.PERSERVING1servingequals144cal.,9gfat(1gsat.fat),0chol.,50mgsodium,15gcarb.,3gfiber,2gpro.DiabeticExchanges:2vegetable,2fat.

FASTFIX

CranberrySpinachSaladwithBaconDressingSaladsdon’tgetanyeasiertomakethanthis!It’sacinchtowhipupthedressing,too.—ELSIEHERZOGJACKSONVILLE,NC

STARTTOFINISH:15MIN.•MAKES:8SERVINGS(1CUPDRESSING)

2packages(6ounceseach)freshbabyspinach1cupdriedcranberries1mediumredonion,slicedandseparatedintorings1/2cuplimejuice1/2cuphoney2tablespoonsDijonmustard4baconstrips,cookedandcrumbled

1.Inasaladbowl,combinethespinach,cranberriesandonion.2.Inasmallmicrowave-safebowl,whiskthelimejuice,honeyandmustard;stirinbacon.Microwaveuntilwarm.Servewithsalad.


BasilCorn&TomatoBakeWhensweetJerseycornisinseason,Iturntothislusciousrecipe.It’sstuddedwithtomatoes,zucchiniandbasil.—ERINCHILCOATCENTRALISLIP,NY

PREP:30MIN.•BAKE:45MIN.+STANDING•MAKES:10SERVINGS

2teaspoonsoliveoil1mediumonion,chopped2eggs1can(103/4ounces)reducedfatreduced-sodiumcondensedcreamofcelerysoup,undiluted4cupsfreshorfrozencorn1smallzucchini,chopped1mediumtomato,seededandchopped3/4cupsoftwholewheatbreadcrumbs1/3cupmincedfreshbasil1/2teaspoonsalt1/2cupshreddedpart-skimmozzarellacheeseAdditionalmincedfreshbasil,optional

1.Preheatovento350°.Inasmallskillet,heatoilovermediumheat.Addonion;

cookandstiruntiltender.Inalargebowl,whiskeggsandcondensedsoupuntilblended.Stirinvegetables,breadcrumbs,basil,saltandonion.Transfermixturetoan11x7-in.bakingdishcoatedwithcookingspray.2.Bake,uncovered,40-45minutesoruntilbubbly.Sprinklewithcheese.Bake5-10minuteslongeroruntilcheeseismelted.Letstand10minutesbeforeserving.Ifdesired,sprinklewithadditionalbasil.NOTETomakesoftbreadcrumbs,tearbreadintopiecesandplaceinafoodprocessororblender.Coverandpulseuntilcrumbsform.Onesliceofbreadyields1/2to3/4cupcrumbs.

PERSERVING3/4cupequals131cal.,4gfat(1gsat.fat),47mgchol.,299mgsodium,20gcarb.,3gfiber,6gpro.DiabeticExchanges:1starch,1/2fat.

5INGREDIENTSFASTFIX

MushroomBeanMedleyFreshmushrooms,onionandasplashofwhitewinereallydressupfrozenveggies.Thissidedishisanidealaccompanimenttoalmostanyentree.—TASTEOFHOMETESTKITCHEN


1/2poundslicedfreshmushrooms1smallonion,halvedandsliced2tablespoonsreducedfatbutter1package(16ounces)frozenwaxedbeans,greenbeansandcarrots1/2cupwhitewineorchickenbroth1/4teaspoonsalt1/4teaspoonpepper

Sautemushroomsandonioninbutterinalargeskilletuntiltender.Addvegetablesandwine.Bringtoaboil.Reduceheat;coverandsimmerfor5minutesoruntilvegetablesaretender.Drain;sprinklewithsaltandpepper.PERSERVING1cupequals104cal.,3gfat(2gsat.fat),10mgchol.,190mgsodium,13gcarb.,4gfiber,4gpro.DiabeticExchanges:2vegetable,1fat.

Honey-OatPanRollsYouwon’tfeelguiltyreachingforasecondhelpingofthesetenderrolls.Wholewheatflourandoatsmakethemtastyandnutritious.—ARLENEBUTLEROGDEN,UT

PREP:45MIN.+RISING•BAKE:20MIN.•MAKES:2DOZEN

21/2to23/4cupsall-purposeflour

3/4cupwholewheatflour1/2cupold-fashionedoats2packages(1/4ounceeach)activedryyeast1teaspoonsalt1cupwater1/4cuphoney5tablespoonsbutter,divided

1egg

1.Inalargebowl,mix1cupall-purposeflour,wholewheatflour,oats,yeastandsalt.Inasmallsaucepan,heatwater,honeyand4tablespoonsbutterto120°-130°.Addtodryingredients;beatonmediumspeed2minutes.Addegg;beatonhigh2minutes.Stirinenoughremainingall-purposeflourtoformasoftdough(doughwillbesticky).2.Turndoughontoaflouredsurface;kneaduntilsmoothandelastic,about6-8minutes.Placeinagreasedbowl,turningoncetogreasethetop.Coverwithplasticwrapandletriseinawarmplaceuntildoubled,about1hour.3.Punchdowndough.Turnontoalightlyflouredsurface;divideandshapeinto24balls.Placeinagreased13x9-in.bakingpan.Coverwithakitchentowel;letriseinawarmplaceuntildoubled,about30minutes.4.Preheatovento375°.Bake20-22minutesoruntilgoldenbrown.Meltremainingbutter;brushoverrolls.Removefrompantoawirerack.PERSERVING1rollequals103cal.,3gfat(2gsat.fat),15mgchol.,126mgsodium,17gcarb.,1gfiber,3gpro.DiabeticExchanges:1starch,1/2fat.

5INGREDIENTSFASTFIX

FreshGreenBeans&GarlicIamafirmbelieverthatfreshisbest.Idevelopedthisrecipetotakeadvantageofourgarden’sbounty.Itreallyshowsoffthefullflavorofthegreenbeans.—CAROLMAYERSPARTA,IL


2tablespoonscanolaoil2tablespoonsbutter4garliccloves,sliced2poundsfreshgreenbeans1cupreduced-sodiumchickenbroth1/2teaspoonsalt1/4teaspoonpepper

1.InaDutchoven,heatoilandbutterovermedium-highheat.Addgarlic;cookandstir45-60secondsoruntilgolden.Usingaslottedspoon,removegarlicfrompan;reserve.Addgreenbeanstopan;cookandstir4-5minutesoruntilcrisp-tender.2.Stirinbroth,saltandpepper.Bringtoaboil.Reduceheat;simmer,uncovered,8-10minutesorjustuntilbeansaretenderandbrothisalmostevaporated,stirringoccasionally.Stirinreservedgarlic.PERSERVING1servingequals91cal.,6gfat(2gsat.fat),8mgchol.,245mgsodium,8gcarb.,3gfiber,2gpro.DiabeticExchanges:11/2fat,1vegetable.

FASTFIX

GlazedSproutsandCarrotsYourveggieswillgarnerbigsmileswiththeadditionofjustafewtried-and-truestaples.Thehintofnutmegmayevenremindyouoftheholidays.—PAGEALEXANDERBALDWINCITY,KS


1/2cupwater1cuphalvedfreshBrusselssprouts2mediumcarrots,sliced1teaspooncornstarch1/2teaspoonsugar1/4teaspoonsalt1/8teaspoongroundnutmeg1/3cuporangejuice

1.Bringwatertoaboilinalargesaucepanovermediumheat.Addvegetables.Coverandsimmerfor6-8minutesoruntilalmosttender;drainandreturntopan.2.Combinethecornstarch,sugar,saltifdesired,nutmegandorangejuice;stiruntilsmooth.Pouroverthevegetables.Bringtoaboil;cookandstirfor2minutesoruntilthickened.

PERSERVING1/2cupequals37cal.,tracefat(tracesat.fat),0chol.,176mgsodium,8gcarb.,2gfiber,1gpro.DiabeticExchange:1vegetable.

FASTFIX

ColorfulCornandBeanSaladThisquickrecipecouldn’tbeeasier…theliquidfromthecornrelishmakesthefuss-freedressing.Andbecausethere’snomayo,it’saperfectsaladtobringalongonsummeroutings.—TERRYANNMOOREVINELAND,NJ


1can(15ounces)blackbeans,rinsedanddrained1jar(13ounces)cornrelish1/2cupcannedkidneybeans1/2cupquarteredcherrytomatoes1/2cupchoppedcelery1/4cupchoppedsweetorangepepper1/4cupslicedpimiento-stuffedolives2teaspoonsmincedfreshparsley

Inalargebowl,combineallingredients.Coverandrefrigerateuntilserving.

PERSERVING1/2cupequals80cal.,1gfat(tracesat.fat),0chol.,217mgsodium,16gcarb.,2gfiber,2gpro.DiabeticExchange:1starch.

5INGREDIENTS

HomemadePastaTryyourhandathomemadepastawiththiseasy-to-work-withspinachdough.Youdon’tneedapastamakerorotherspecialequipment.—TASTEOFHOMETESTKITCHEN

PREP:30MIN.+STANDING•COOK:10MIN./BATCH•MAKES:8SERVINGS

1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1/4cuppackedfreshparsleysprigs31/2to4cupsall-purposeflour1/2teaspoonsalt4eggs3tablespoonswater1tablespoonoliveoilMarinarasauce

1.Placespinachandparsleyinafoodprocessor;coverandprocessuntilfinely

chopped.Add31/2cupsflourandsalt;processuntilblended.Addtheeggs,waterandoil.Processfor15-20secondsoruntilthedoughformsaball.2.Turnontoaflouredsurface;kneadfor8-10minutesoruntilsmoothandelastic,addingremainingflourifnecessary.Coverdoughandletrestfor30minutes.Divideintofourths.

3.Onaflouredsurface,rolleachportionofdoughto1/16-in.thickness.Dusttopofdoughwithflourtopreventsticking;cutinto1/4-in.slices.Separatetheslices;allownoodlestodryonkitchentowelsatleast1hourbeforecooking.4.Tocook,fillaDutchoventhree-fourthsfullwithwater.Bringtoaboil.Addnoodlesinbatches;cook,uncovered,for8-10minutesoruntiltender.Drain.Servewithsauce.PERSERVING1cup(calculatedwithoutsauce)equals259cal.,5gfat(1gsat.fat),106mgchol.,211mgsodium,43gcarb.,3gfiber,10gpro.

MakeoverHashBrownCasseroleAsasideforbrunchordinner,thislightened-upcasseroleisjustasgoodwithscrambledeggsasitiswithyourfavoriteroast.Kidsespeciallyloveitscheesyflavorandcrisptopping.—KELLYKIRBYVICTORIA,BC

PREP:15MIN.•BAKE:40MIN.•MAKES:12SERVINGS

1package(30ounces)frozenshreddedhashbrownpotatoes,thawed1can(103/4ounces)reducedfatreduced-sodiumcondensedcreamofchickensoup,undiluted1cup(4ounces)shreddedreducedfatsharpcheddarcheese2/3cupreducedfatsourcream1smallonion,chopped

1/2teaspoonsalt1/2teaspoonpepper1/4cupcrushedcornflakes1tablespoonbutter,melted

1.Preheatovento350°.Inalargebowl,mixthefirstseveningredients.Transfertoa13x9-in.or3-qt.bakingdishcoatedwithcookingspray.2.Inasmallbowl,tossthecornflakeswithmeltedbutter;sprinkleoverthetop.Bakefor40-45minutesoruntilgoldenbrown.


THESKINNY

Themakeoverrecipedecreasedsodiumby54%byusingreduced-sodiumsoup,1/2teaspoonsaltinsteadof1teaspoon,and1cupsharpcheddarcheeseinsteadoftheoriginal’s2cupsofregularcheddar.

5INGREDIENTSFASTFIX

SeasonedBroccoliSpearsDressingupbroccoliisasnapwiththisrecipe.Weflavoredfreshspearswithlemon-pepper,garlicsaltandthyme.—TASTEOFHOMETESTKITCHEN


11/2poundsfreshbroccoli,cutintospears1/4cupwater2tablespoonsbutter1teaspoonlemon-pepperseasoning1/2teaspoongarlicsalt1/2teaspoondriedthyme

Placethebroccoliinamicrowave-safebowl;addwater.Coverandmicrowaveonhighfor4-5minutesoruntiltender;drain.Stirintheremainingingredients.NOTEThisrecipewastestedina1,100-wattmicrowave.

PERSERVING3/4cupequals66cal.,4gfat(2gsat.fat),10mgchol.,285mgsodium,6gcarb.,3gfiber,3gpro.DiabeticExchanges:1vegetable,1fat.

5INGREDIENTSFASTFIX

CranberryCouscousHere’safabulousdishtoservealongsidechicken,porkchopsorevenlamb.Ifyoulike,tossinsomealmondsorpistachiosattheendforalittlecrunch.—TASTEOFHOMETESTKITCHEN


1can(141/2ounces)chickenbroth1tablespoonbutter11/2cupsuncookedcouscous1/4cupdriedcranberries,chopped3tablespoonschoppedgreenonions

Bringbrothandbuttertoaboilinalargesaucepan.Stirinthecouscous,cranberriesandonions.Removefromtheheat.Coverandletstandfor5minutesoruntilbrothisabsorbed.Fluffwithafork.

PERSERVING3/4cupequals202cal.,3gfat(1gsat.fat),5mgchol.,295mgsodium,39gcarb.,2gfiber,7gpro.

AuthenticBostonBrownBreadTherustic,old-fashionedflavorofthisheartybreadisoutofthisworld.RecipeslikethisremindmewhyIfindcookingandbakingnotonlyfun,butveryfulfilling.—SHARONDELANEY-CHRONISSOUTHMILWAUKEE,WI

PREP:20MIN.•COOK:50MIN.+STANDING•MAKES:1LOAF(12SLICES)

1/2cupcornmeal1/2cupwholewheatflour1/2cupryeflour1/2teaspoonbakingpowder1/2teaspoonbakingsoda

1/4teaspoonsalt1cupbuttermilk1/3cupmolasses2tablespoonsbrownsugar1tablespooncanolaoil3tablespoonschoppedwalnuts,toasted3tablespoonsraisinsCreamcheese,softened,optional

1.Inalargebowl,combinethefirstsixingredients.Inanotherbowl,whiskthebuttermilk,molasses,brownsugarandoil.Stirintothedryingredientsjustuntilmoistened.Foldinwalnutsandraisins.Transfertoagreased8x4-in.loafpan;coverwithfoil.2.Placepanonarackinaboiling-watercannerorotherlarge,deeppot;add1in.ofhotwatertopot.Bringtoagentleboil;coverandsteamfor45-50minutesoruntilatoothpickinsertednearthecentercomesoutclean,addingmorewatertothepotasneeded.3.Removepanfromthepot;letstandfor10minutesbeforeremovingbreadfrompantoawirerack.Servewithcreamcheeseifdesired.PERSERVING1sliceequals124cal.,3gfat(tracesat.fat),1mgchol.,145mgsodium,23gcarb.,2gfiber,3gpro.DiabeticExchanges:11/2starch,1/2fat.

SwissBeerBreadThisrecipeisafavoritebecauseitisn’tgreasylikeothercheesebreadsIhavetried.Itwillnotlastlong!—DEBIWALLACECHESTERTOWN,NY


4ouncesJarlsbergorSwisscheese3cupsall-purposeflour3tablespoonssugar3teaspoonsbakingpowder11/2teaspoonssalt1/2teaspoonpepper1bottle(12ounces)beerornonalcoholicbeer2tablespoonsbutter,melted

1.Dividecheeseinhalf.Cuthalfofcheeseinto1/4-in.cubes;shredremainingcheese.Inalargebowl,combinetheflour,sugar,bakingpowder,saltandpepper.Stirbeerintodryingredientsjustuntilmoistened.Foldincheese.

2.Transfertoagreased8x4-in.loafpan.Drizzlewithbutter.Bakeat375°for50-60minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolthebreadfor10minutesbeforeremovingfrompantoawirerack.PERSERVING1sliceequals182cal.,5gfat(3gsat.fat),11mgchol.,453mgsodium,28gcarb.,1gfiber,6gpro.DiabeticExchanges:2starch,1/2fat.

FASTFIX

FreshApple&PearSaladCrunchyapplesandripe,juicypearsarefantastictossedwithcrisp,coolcukesandaspicydressing.Thislovelycombinationofingredientscomestogetherquicklyinoneflavorfuldish.—JEANECOSHARTLAND,WI


4mediumapples,thinlysliced2mediumpears,thinlysliced1mediumcucumber,seededandchopped1mediumredonion,halvedandthinlysliced1/4cupappleciderorjuice1tablespoonsnippedfreshdillormincedfreshtarragon1tablespoonoliveoil1tablespoonspicybrownmustard2teaspoonsbrownsugar1/2teaspoonsalt1/4teaspoonpepper

Inalargebowl,combineapples,pears,cucumberandonion.Inasmallbowl,whiskremainingingredientsuntilblended.Pouroverapplemixtureandtosstocoat.Refrigerateuntilserving.PERSERVING1cupequals96cal.,2gfat(tracesat.fat),0chol.,175mgsodium,20gcarb.,4gfiber,1gpro.DiabeticExchanges:1fruit,1/2fat.

Tuscan-StyleRoastedAsparagusThisisespeciallywonderfulwhenlocallygrownasparagusisinseason.It’seasyforcelebrationsbecauseyoucanserveithotorcold.—JANNINEFISKMALDEN,MA


11/2poundsfreshasparagus,trimmed11/2cupsgrapetomatoes,halved3tablespoonspinenuts3tablespoonsoliveoil,divided2garliccloves,minced1teaspoonkoshersalt1/2teaspoonpepper1tablespoonlemonjuice1/3cupgratedParmesancheese1teaspoongratedlemonpeel

1.Preheatovento400°.Placetheasparagus,tomatoesandpinenutsonafoil-lined15x10x1-in.bakingpan.Mix2tablespoonsoil,garlic,saltandpepper;addtoasparagusandtosstocoat.

2.Bake15-20minutesorjustuntilasparagusistender.Drizzlewithremainingoilandthelemonjuice;sprinklewithcheeseandlemonpeel.Tosstocombine.PERSERVING1servingequals95cal.,8gfat(2gsat.fat),3mgchol.,294mgsodium,4gcarb.,1gfiber,3gpro.DiabeticExchanges:11/2fat,1vegetable.

FASTFIX

LemonCouscouswithBroccoliIcombinedtworecipestocreatethissidewithbroccoliandpasta.Thesplashoflemonaddsniceflavor.Insteadoftoastedalmonds,youcouldalsosprinkleservingswithgratedParmesancheese.—BETHDAUENHAUERPUEBLO,CO


1tablespoonoliveoil4cupsfreshbroccoliflorets,cutintosmallpieces1cupuncookedwholewheatcouscous2garliccloves,minced11/4cupsreduced-sodiumchickenbroth1teaspoongratedlemonpeel1teaspoonlemonjuice1/2teaspoonsalt1/2teaspoondriedbasil1/4teaspooncoarselygroundpepper1tablespoonsliveredalmonds,toasted

1.Inalargeskillet,heatoilovermedium-highheat.Addbroccoli;cookandstir

untilcrisp-tender.2.Addcouscousandgarlic;cookandstir1-2minuteslonger.Stirinbroth,lemonpeel,lemonjuiceandseasonings;bringtoaboil.Removefromheat;letstand,covered,5-10minutesoruntilbrothisabsorbed.Fluffwithafork.Sprinklewithtoastedalmonds.

PERSERVING2/3cupequals115cal.,3gfat(tracesat.fat),0chol.,328mgsodium,18gcarb.,4gfiber,5gpro.DiabeticExchanges:1starch,1/2fat.

5INGREDIENTS

CrustyHomemadeBreadCracklinghomemadebreadmakesanaveragedayextraordinary.Enjoythisbeautifulloafasis,orstirinafewfavoriteslikecheese,garlic,herbsordriedfruits.Nowthere’snoneedtogotoabakery.—MEGUMIGARCIAMILWAUKEE,WI

PREP:20MIN.+RISING•BAKE:50MIN.+COOLING•MAKES:1LOAF(16SLICES)

11/2teaspoonsactivedryyeast13/4cupswater(70°to75°)31/2cupsplus1tablespoonall-purposeflour,divided2teaspoonssalt1tablespooncornmealoradditionalflour

1.Inasmallbowl,dissolveyeastinwater.Inalargebowl,mix31/2cupsflourandsalt.Usingarubberspatula,stirinyeastmixturetoformasoft,stickydough.Donotknead.Coverwithplasticwrap;letriseatroomtemperature1hour.2.Punchdowndough.Turnontoalightlyflouredsurface;patintoa9-in.square.Foldsquareintothirds,forminga9x3-in.rectangle.Foldrectangleintothirds,forminga3-in.square.Turndoughover;placeinagreasedbowl.Coverwithplasticwrap;letriseatroomtemperatureuntilalmostdoubled,about1hour.3.Punchdowndoughandrepeatfoldingprocess.Returndoughtobowl;refrigerate,covered,overnight.4.Dustbottomofadisposablefoilroastingpanwithcornmeal.Turndoughontoaflouredsurface.Kneadgently6-8times;shapeintoa6-in.roundloaf.Placeinpreparedpan;dusttopwithremaining1tablespoonflour.Coverpanwithplasticwrap;letdoughriseatroomtemperatureuntilitexpandstoa71/2-in.-loaf,about11/4hours.

5.Preheatovento500°.Usingasharpknife,makeaslash(1/4inchdeep)acrosstopofloaf.Coverpantightlywithfoil.Bakeonlowestovenrack25minutes.6.Reduceovensettingto450°.Removefoil;bakebread25-30minuteslongeroruntildeepgoldenbrown.Removeloaftoawireracktocool.FORCHEDDARCHEESEBREADPreparedoughasdirected.After

refrigeratingdoughovernight,kneadin4ouncesdicedsharpcheddarcheesebeforeshaping.FORRUSTICCRANBERRY&ORANGEBREADPreparedoughasdirected.Afterrefrigeratingdoughovernight,kneadin1cupdriedcranberriesand4teaspoonsgratedorangepeelbeforeshaping.FORGARLIC&OREGANOBREADPreparedoughasdirected.Afterrefrigeratingdoughovernight,microwave1/2cuppeeledandquarteredgarliccloveswith1/4cup2%milkonhighfor45seconds.Draingarlic,discardingmilk;kneadgarlicand2tablespoonsmincedfreshoreganointodoughbeforeshaping.PERSERVING1slice(calculatedwithoutadd-ins)equals105cal.,tracefat(tracesat.fat),0chol.,296mgsodium,22gcarb.,1gfiber,3gpro.

FASTFIX

FetaRomaineSaladMyfriendCathy,whoisofGreekheritage,preparedthissimplesaladforme.SheserveditwithlambchopsandpitastocreateaclassicMediterraneanmeal!—MICHAELVOLPATTSANFRANCISCO,CA


1bunchromaine,chopped3plumtomatoes,seededandchopped1cup(4ounces)crumbledfetacheese1cupchoppedseededcucumber1/2cupGreekolives,chopped2tablespoonsmincedfreshparsley2tablespoonsmincedfreshcilantro3tablespoonslemonjuice2tablespoonsoliveoil1/4teaspoonpepper

Inalargebowl,combinethefirstseveningredients.Inasmallbowl,whisktheremainingingredients.Drizzleoversalad;tosstocoat.Serveimmediately.

remainingingredients.Drizzleoversalad;tosstocoat.Serveimmediately.

PERSERVING11/3cupsequals139cal.,11gfat(3gsat.fat),10mgchol.,375mgsodium,6gcarb.,3gfiber,5gpro.DiabeticExchanges:2fat,1vegetable.

CranberryQuickBreadMymotherlovedtomakecranberrybread.Iusuallystockuponcranberrieswhenthey’reinseasonandfreezethemjustsoIcanenjoythisspecialrecipeyear-round.—KARENCZECHOWICZOCALA,FL


11/2cupsall-purposeflour3/4cupsugar1teaspoonbakingpowder1/4teaspoonsalt1/4teaspoonbakingsoda1largeegg1/2cuporangejuice2tablespoonsbutter,melted1tablespoonwater11/2cupsfreshorfrozencranberries,halved

1.Preheatovento350°.Inalargebowl,combinefirstfiveingredients.Ina

smallbowl,whiskegg,orangejuice,butterandwater.Stirintodryingredientsjustuntilmoistened.Foldincranberries.2.Transfertoan8x4-in.loafpancoatedwithcookingsprayandsprinkledwithflour.Bake45-50minutesoruntilatoothpickinsertednearthecentercomesoutclean.Cool10minutesbeforeremovingfrompantoawirerack.PERSERVING1sliceequals138cal.,2gfat(1gsat.fat),23mgchol.,129mgsodium,27gcarb.,1gfiber,2gpro.DiabeticExchange:2starch.

RoastedGreenVegetableMedleyRoastingvegetableslikebroccoli,greenbeansandBrusselssproutsisagreatwaytoservethem,andalmostanyveggiecomboworks.Sogetcreative.—SUZANCROUCHGRANDPRAIRIE,TX

PREP:15MIN.•BAKE:20MIN.•MAKES:12SERVINGS(3/4CUPEACH)

2cupsfreshbroccoliflorets1poundthinfreshgreenbeans,trimmedandcutinto2-inchpieces10smallfreshmushrooms,halved8freshBrusselssprouts,halved2mediumcarrots,cutinto1/4-inchslices1mediumonion,sliced3to5garliccloves,thinlysliced4tablespoonsoliveoil,divided1/2cupgratedParmesancheese3tablespoonsjuliennedfreshbasilleaves,optional2tablespoonsmincedfreshparsley2tablespoonslemonjuice1tablespoongratedlemonpeel1/4teaspoonsalt1/4teaspoonpepper

1.Preheatovento425°.Placethefirstseveningredientsinalargebowl;drizzlewith2tablespoonsoilandtosstocoat.Dividebetweentwo15x10x1-in.bakingpanscoatedwithcookingspray.Roast20-25minutesoruntiltender,stirringoccasionally.2.Transfertoalargeservingbowl.Inasmallbowl,mixremainingoilwithremainingingredients;addtovegetablesandtosstocombine.

PERSERVING3/4cupequals80cal.,5gfat(1gsat.fat),3mgchol.,63mgsodium,7gcarb.,2gfiber,3gpro.DiabeticExchanges:1vegetable,1fat.

GrilledPotatoes&PeppersMyhusband,Matt,grillsthesepotatoesforbothbreakfastanddinnergatherings.Besidestheguestsweshareitwith,thisrecipeisalwaysoneofthebestpartsofthemeal!—SUSANNORDINWARREN,PA

PREP:20MIN.•GRILL:40MIN.•MAKES:10SERVINGS

8mediumredpotatoes,cutintowedges2mediumgreenpeppers,sliced1mediumonion,cutintothinwedges2tablespoonsoliveoil5garliccloves,thinlysliced1teaspoonpaprika1teaspoonsteakseasoning

1teaspoonItalianseasoning1/4teaspoonsalt1/4teaspoonpepper

1.Inalargebowl,combineallingredients.Dividebetweentwopiecesofheavy-dutyfoil(about18in.square).Foldfoilaroundpotatomixtureandcrimpedgestoseal.2.Grill,covered,overmediumheat40-45minutesoruntilpotatoesaretender.Openfoilcarefullytoallowsteamtoescape.

PERSERVING3/4cupequals103cal.,3gfat(tracesat.fat),0chol.,134mgsodium,18gcarb.,2gfiber,2gpro.DiabeticExchanges:1starch,1/2fat.

5INGREDIENTSFASTFIX

SmokyCauliflowerThesmokedSpanishpaprikagivesasimplesideofcauliflowermoredepthofflavor.We’refansofroastedveggiesofanykind,andthisoneisadefinitefavorite.—JULIETTEMULHOLLANDCORVALLIS,OR


1largeheadcauliflower,brokeninto1-inchflorets(about9cups)2tablespoonsoliveoil1teaspoonsmokedpaprika3/4teaspoonsalt2garliccloves,minced2tablespoonsmincedfreshparsley

1.Placecauliflowerinalargebowl.Combineoil,paprikaandsalt.Drizzleovercauliflower;tosstocoat.Transfertoa15x10x1-in.bakingpan.Bakeat450°for10minutes.2.Stiringarlic.Bake10-15minuteslongeroruntilcaulifloweristenderandlightlybrowned,stirringoccasionally.Sprinklewithparsley.

PERSERVING3/4cupequals58cal.,4gfat(tracesat.fat),0chol.,254mgsodium,6gcarb.,3gfiber,2gpro.DiabeticExchanges:1vegetable,1/2fat.

TOPTIP

Smokedpaprika’srich,smokyandslightlysweetflavoraddscomplexitytodishes.Thespiceisespeciallygoodinlentilandbeansoupsandvegetablerecipes,whereitlendsarobust,meatyflavor.Youcouldalsouseitinrecipesthatcallforgroundchipotlepepper.Justaddcayenneorchilipowdertoboosttheheatifdesired.

RoastedHarvestVegetablesHereismyfavoritesidedishtoservewheneverwehavecompany.Iliketopairitwithanykindofroastedmeat.—AMYLOGANMILLCREEK,PA


8smallredpotatoes,quartered2smallonions,quartered1mediumzucchini,halvedandsliced1mediumyellowsummersquash,halvedandsliced1/2poundfreshbabycarrots1cupfreshcauliflowerets1cupfreshbroccoliflorets1/4cupoliveoil1tablespoongarlicpowder11/2teaspoonsdriedrosemary,crushed1/2teaspoondriedthyme

1/4teaspoonsalt1/4teaspoonpepper

1.Placethevegetablesinalargebowl.Combinetheremainingingredients;drizzleoverthevegetablesandtosstocoat.2.Transfertotwogreased15-in.x10-in.x1-in.bakingpans.Bakeat400°for30-35minutesoruntiltender,stirringoccasionally.

PERSERVING3/4cupequals114cal.,6gfat(1gsat.fat),0chol.,97mgsodium,13gcarb.,3gfiber,2gpro.DiabeticExchanges:1vegetable,1fat,1/2starch.

5INGREDIENTSFASTFIX

GrilledCornRelishThiscolorfulrelishisagreatwaytogetkidstoeattheirveggies.It’saninstantupgradeforhotdogs!—ELLENRILEYBIRMINGHAM,AL


1largesweetredpepper2mediumearssweetcorn,husksremoved5tablespoonshoneyDijonvinaigrette,divided2greenonions,thinlysliced1/2teaspooncoarselygroundpepper1/4teaspoonsalt

1.Cutredpepperlengthwiseinhalf;removeseeds.Grillredpepperandcorn,covered,overmediumheatfor10-15minutesoruntiltender,turningandbastingoccasionallywith3tablespoonsvinaigrette.2.Removecornfromcobsandchopredpepper;transfertoasmallbowl.Addgreenonions,pepper,saltandtheremainingvinaigrette;tosstocombine.

PERSERVING1/4cupequals42cal.,1gfat(tracesat.fat),0chol.,157mgsodium,8gcarb.,1gfiber,1gpro.DiabeticExchange:1/2starch.

5INGREDIENTSFASTFIX

ColorfulBroccoliRiceIfoundthisquickandsimplerecipeyearsago.It’safavoritewithmanymeals.Thebutteryflavormakesitagreatsideforallkindsofmeats.—GALELALMONDDEERING,NH


2/3cupwater2teaspoonsbutter1teaspoonreduced-sodiumchickenbouillongranules1cupcoarselychoppedfreshbroccoli1/2cupinstantbrownrice2tablespoonschoppedsweetredpepper

1.Inasmallmicrowave-safebowl,combinethewater,butterandbouillon.Coverandmicrowaveonhighfor11/2minutes;stiruntilblended.Stirinthebroccoli,riceandredpepper.Coverandcookfor6-7minutesoruntilriceistender.2.Letstandfor5minutes.Fluffwithafork.NOTEThisrecipewastestedina1,100-wattmicrowave.


PumpkinDinnerRollsServethesespicy-sweetdinnerrollsandgetreadytohearachorusof“yums”inyourhouse!—LINNEAREINTOPEKA,KS

PREP:20MIN.+RISING•BAKE:20MIN.•MAKES:20ROLLS

3/4cupmilk1/3cuppackedbrownsugar5tablespoonsbutter,divided1teaspoonsalt2packages(1/4ounceeach)activedryyeast1/2cupwarmwater(110°to115°)2to21/2cupsall-purposeflour11/2cupswholewheatflour1/2cupcannedpumpkin

1/2teaspoongroundcinnamon1/4teaspoongroundginger1/4teaspoongroundnutmeg

1.Inasmallsaucepan,heatthemilk,brownsugar,4tablespoonsbutterandsaltto110°-115°;setaside.2.Inalargebowl,dissolvetheyeastinwarmwater.Stirinthemilkmixture.Add11/2cupsall-purposeflour,wholewheatflour,pumpkin,cinnamon,gingerandnutmeg.Beatuntilsmooth.Addenoughoftheremainingall-purposeflourtoformasoftdough.3.Turnontoaflouredsurface;kneaduntildoughissmoothandelastic,about6-8minutes.Placeinagreasedbowl,turningoncetogreasetop.Coverandletriseinawarmplaceuntildoubled,about1hour.4.Punchdoughdown.Divideinto20pieces;shapeintoballs.Placeinagreased13x9-in.bakingpan.Coverdoughandletrisefor30minutesoruntildoubled.5.Preheatovento375°.Meltremainingbutter;brushoverdough.Bake20-25minutesoruntilgoldenbrown.Removefrompantoawirerack.Servewarm.PERSERVING1rollequals124cal.,3gfat(2gsat.fat),9mgchol.,154mgsodium,21gcarb.,2gfiber,3gpro.DiabeticExchanges:11/2starch,1/2fat.

SLOWCOOKERCornandBroccoliinCheeseSauceThispopularsidedishisastandbyatourhouse.Mydaughterlikestostirleftoverhamintoit.Noonewillguessthatit’slightenedup!—JOYCEJOHNSONUNIONTOWN,OH


1package(16ounces)frozencorn,thawed1package(16ounces)frozenbroccoliflorets,thawed4ouncesreducedfatprocesscheese(Velveeta),cubed1/2cupshreddedcheddarcheese1can(101/4ounces)reducedfatreduced-sodiumcondensedcreamofchickensoup,undiluted1/4cupfat-freemilk

1.Ina4-qt.slowcooker,combinethecorn,broccoliandcheeses.Inasmall

bowl,combinesoupandmilk;pourovervegetablemixture.2.Coverandcookonlowfor3-4hoursoruntilheatedthrough.Stirbeforeserving.

PERSERVING3/4cupequals148cal.,5gfat(3gsat.fat),16mgchol.,409mgsodium,21gcarb.,3gfiber,8gpro.DiabeticExchanges:1starch,1medium-fatmeat.

5INGREDIENTSFASTFIX

EasyColcannonThishealth-consciousversionoftraditionalIrishcomfortfoodisgoodanytimeoftheyear.—PAMKENNEDYLUBBOCK,TX


11/2poundsredpotatoes,cutinto1-inchcubes71/2cupschoppedcabbage8greenonions,chopped1cupfat-freemilk1/3cupreducedfatbutter3/4teaspoonsalt1/4teaspoonpepper

1.PlacepotatoesinaDutchoven;coverwithwater.Bringtoaboil.Coverandcookovermediumheatfor12-15minutesoruntilpotatoesarealmosttender,addingthecabbageduringthelast5minutesofcooking.2.Meanwhile,inasmallsaucepan,combinegreenonionsandmilk.Bringtoaboil.Reduceheat;simmer,uncovered,for5-6minutesoruntilonionsaresoft.3.Drainpotatomixture.Mashwithmilkmixture,butter,saltandpepper.

NOTEThisrecipewastestedina1,100-wattmicrowave.

PERSERVING3/4cupequals131cal.,4gfat(2gsat.fat),11mgchol.,320mgsodium,22gcarb.,4gfiber,4gpro.DiabeticExchanges:1starch,1vegetable,1fat.

MakeoverNoodleKugelImakethisdishalongwithotherJewishspecialtiesforanannualHanukkah/Christmaspartywithourfriends.Andnowthatit’slighter,Ifeelgreataboutservingit!—CATHYTANGREDMOND,WA


1package(12ounces)yolk-freenoodles2tablespoonsbutter,melted2cups(16ounces)1%cottagecheese11/2cupssugar4eggs1cupeggsubstitute1cup(8ounces)reducedfatsourcream1cupreducedfatricottacheese

TOPPING1/2cupcinnamongrahamcrackercrumbs(about3wholecrackers)1tablespoonbutter,melted

1.Cooknoodlesaccordingtopackagedirections;drain.Tosswithbutter;setaside.2.Inalargebowl,beatthecottagecheese,sugar,eggs,eggsubstitute,sour

creamandricottacheeseuntilwellblended.Stirinnoodles.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.Combinecrackercrumbsandbutter;sprinkleovertop.3.Bake,uncovered,at350°for45-50minutesoruntilathermometerreads160°.Letkugelstandfor10minutesbeforecutting.PERSERVING1pieceequals271cal.,6gfat(3gsat.fat),73mgchol.,235mgsodium,41gcarb.,1gfiber,13gpro.DiabeticExchanges:21/2starch,1leanmeat,1/2fat.

THESKINNY

Switchingtoyolk-freenoodlesandswapping1cupeggsubstitutefor4oftheoriginalrecipe’s8wholeeggshelpstosave115mgcholesterolperservingversustheoriginaldish.That’sadecreaseof61%.

SausageCornBreadDressingYouwouldn’tknowfromtastingit,butmyholidaydressinghasonly3gramsoffatperserving.Madewithturkeysausage,herbs,fruitandveggies,it’sahealthyalternativetotraditionalrecipes.—REBECCABAIRDSALTLAKECITY,UT


1cupall-purposeflour1cupcornmeal1/4cupsugar3teaspoonsbakingpowder1teaspoonsalt1cupbuttermilk1/4cupunsweetenedapplesauce2eggwhites

DRESSING1poundturkeyItaliansausagelinks,casingsremoved4celeryribs,chopped1mediumonion,chopped1mediumsweetredpepper,chopped2mediumtartapples,chopped1cupchoppedroastedchestnuts3tablespoonsmincedfreshparsley2garliccloves,minced1/2teaspoondriedthyme

1/2teaspoonpepper1cupreduced-sodiumchickenbroth1eggwhite

1.Forcornbread,combinethefirstfiveingredientsinalargebowl.Combinethebuttermilk,applesauceandeggwhites;stirintodryingredientsjustuntilmoistened.2.Pourintoan8-in.-squarebakingdishcoatedwithcookingspray.Bakeat400°for20-25minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolonawirerack.3.Inalargenonstickskillet,cookthesausage,celery,onionandredpepperovermediumheatuntilmeatisnolongerpink;drain.Transfertoalargebowl.Crumblecornbreadovermixture.Addtheapples,chestnuts,parsley,garlic,thymeandpepper.Stirinbrothandeggwhite.4.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.Coverandbakeat325°for40minutes.Uncover;bakefor10minuteslongeroruntillightlybrowned.NOTEDressingcanbepreparedasdirectedandusedtostuffa10-to12-poundturkey.

PERSERVING3/4cupequals157cal.,3gfat(1gsat.fat),18mgchol.,464mgsodium,24gcarb.,2gfiber,8gpro.DiabeticExchanges:11/2starch,1leanmeat.

LemonVinaigrettePotatoSaladIdevelopedthisrecipeforafriendwhowantedapotatosaladwithoutmayonnaise.Ihavesubstitutedfreshthymeforthebasil.Anyfreshherbwouldbegreat!—MELANIECLOYDMULLICAHILL,NJ

PREP:25MIN.•COOK:15MIN.•MAKES:12SERVINGS(3/4CUPEACH)

3poundsredpotatoes,cutinto1-inchcubes1/2cupoliveoil3tablespoonslemonjuice2tablespoonsmincedfreshbasil2tablespoonsmincedfreshparsley1tablespoonredwinevinegar1teaspoongratedlemonpeel3/4teaspoonsalt1/2teaspoonpepper1smallonion,finelychopped

1.Placepotatoesinalargesaucepanandcoverwithwater.Bringtoaboil.Reduceheat;coverandsimmerfor10-15minutesoruntiltender.Meanwhile,inasmallbowl,whisktheoil,lemonjuice,herbs,vinegar,lemonpeel,saltand

pepper.2.Drainpotatoes.Placeinalargebowl;addonion.Drizzlewithvinaigrette;tosstocoat.Servewarmorchilluntilserving.

PERSERVING3/4cupequals165cal.,9gfat(1gsat.fat),0chol.,155mgsodium,19gcarb.,2gfiber,2gpro.DiabeticExchanges:2fat,1starch.

5INGREDIENTS

ApricotGelatinMoldAftermyhusbandandIgotmarried,heaskedmetogetthisspecialholidayrecipefrommymother.Momprepareditforeveryfamilycelebration,andnowImakeitforourfamily!Youcansubstitutepeachororangegelatinifyouprefer.—SUZANNEHOLCOMBST.JOHNSVILLE,NY

PREP:25MIN.+CHILLING•MAKES:12SERVINGS(1/2CUPEACH)

1can(8ounces)unsweetenedcrushedpineapple2packages(3ounceseach)apricotorpeachgelatin1package(8ounces)reducedfatcreamcheese3/4cupgratedcarrots1carton(8ounces)frozenfat-freewhippedtopping,thawed

1.Drainthepineapple,reservingjuiceina2-cupmeasuringcup;addenoughwatertomeasure2cups.Setpineappleaside.Pourjuicemixtureintoasmallsaucepan.Bringtoaboil;removefromheat.Dissolvegelatininjuicemixture.Coolfor10minutes.2.Inalargebowl,beatcreamcheeseuntilcreamy.Graduallyaddgelatinmixture,beatinguntilsmooth.Refrigeratefor30-40minutesoruntilslightlythickened.3.Foldinpineappleandcarrots,thenwhippedtopping.Transfertoan8-cupringmoldcoatedwithcookingspray.Refrigerateuntilset.Unmoldontoaservingplatter.

PERSERVING1/2cupequals144cal.,4gfat(3gsat.fat),13mgchol.,128mgsodium,23gcarb.,tracefiber,3gpro.DiabeticExchanges:11/2starch,1fat.

FASTFIX

Kiwi-StrawberrySpinachSaladThisprettysaladisalwaysahitwhenIserveit!Therecipecamefromacookbook,butIpersonalizeditwithmyownlittlechanges.Sometimesevenasimplechangeiningredientscanmakeabigdifference.—LAURAPOUNDSANDOVER,KS

STARTTOFINISH:20MIN.•MAKES:12SERVINGS(1CUPEACH)

1/4cupcanolaoil1/4cupraspberryvinegar1/4teaspoonWorcestershiresauce1/3cupsugar1/4teaspoonpaprika2greenonions,chopped2tablespoonssesameseeds,toasted1tablespoonpoppyseeds12cupstornfreshspinach(about9ounces)

2pintsfreshstrawberries,halved4kiwifruit,peeledandsliced

1.Placeoil,vinegar,Worcestershiresauce,sugarandpaprikainablender;coverandprocessfor30secondsoruntilblended.Transfertoabowl;stirinthegreenonions,sesameseedsandpoppyseeds.2.Inasaladbowl,combinethespinach,strawberriesandkiwifruit.Drizzlewiththedressingandtosstocoat.Serveimmediately.PERSERVING1cupequals121cal.,6gfat(tracesat.fat),0chol.,64mgsodium,16gcarb.,4gfiber,3gpro.DiabeticExchanges:1vegetable,1fat,1/2fruit.

SLOWCOOKERCoconut-PecanSweetPotatoesThesesweetpotatoescookeffortlesslyintheslowcookersoyoucantendtootherthings.Coconutgivesthisclassicdishanew,mouthwateringflavor.—RAQUELHAGGARDEDMOND,OK

PREP:15MIN.•COOK:4HOURS•MAKES:12SERVINGS(2/3CUPEACH)

1/2cupchoppedpecans1/2cupflakedcoconut1/3cupsugar1/3cuppackedbrownsugar1/2teaspoongroundcinnamon1/4teaspoonsalt

1/4cupreducedfatbutter,melted4poundssweetpotatoes(about6medium),peeledandcutinto1-inchpieces1/2teaspooncoconutextract1/2teaspoonvanillaextract

1.Inasmallbowl,combinethefirstsixingredients;stirinmeltedbutter.Placesweetpotatoesina5-qt.slowcookercoatedwithcookingspray.Sprinklewithpecanmixture.

2.Cook,covered,onlow4to41/2hoursoruntilpotatoesaretender.Stirinextracts.NOTEThisrecipewastestedwithLandO’Lakeslightstickbutter.


5INGREDIENTS

OatmealBreadMybread-machineloafhasaslightlysweetflavorfrommolassesandagood,tendertexturefromoats.—RUTHANDREWSONLEAVENWORTH,WA

PREP:10MIN.•BAKE:3HOURS•MAKES:1LOAF(2POUNDS,20SLICES)

1cupwarmwater(70°to80°)1/2cupmolasses1tablespooncanolaoil1teaspoonsalt3cupsbreadflour1cupquick-cookingoats1package(1/4ounce)activedryyeast

1.Inbreadmachinepan,placeallingredientsinordersuggestedbymanufacturer.Selectbasicbreadsetting.Choosecrustcolorandloafsizeifavailable.2.Bakeaccordingtobreadmachinedirections(checkdoughafter5minutesofmixing;add1to2tablespoonsofwaterorflourifneeded).PERSERVING1sliceequals105cal.,1gfat(tracesat.fat),0chol.,121mgsodium,22gcarb.,1gfiber,3gpro.DiabeticExchange:11/2starch.

FASTFIX

Apple’n’PepperSauteThisnutritioussidedishblendsappleslices,redonionrings,sweetpepperstripsandherbswithatouchofsoysauce.—EMILYGUIDRYBREAUXBRIDGE,LA


3mediumsweetpeppers,julienned1smallredonion,slicedandseparatedintorings1mediumapple,sliced2tablespoonsoliveoil1tablespoonreduced-sodiumsoysauce2garliccloves,minced1/4teaspoondriedrosemary,crushed1/4teaspoondriedbasil

Sautethepeppers,onionandappleinoilinalargenonstickskilletuntilcrisp-tender.Stirinthesoysauce,garlic,rosemaryandbasil.Cookandstiruntilheatedthrough.

PERSERVING2/3cupequals83cal.,5gfat(1gsat.fat),0chol.,103mgsodium,10gcarb.,2gfiber,1gpro.DiabeticExchanges:2vegetable,1fat.

HOWTO

SEEDANDSLICEPEPPERSHoldingthepepperbythestem,slicefromthetopofthepepperdown,usingachef’sknife.Usethistechniquetoslicearoundtheseedswhenarecipecallsforjuliennedorchoppedpeppers.

SLOWCOOKERBlack-EyedPeas&HamWehavetheseslow-cookedpeasregularlyatourhouse.They’resupposedtobringgoodluck!—DAWNFRIHAUFFORTMORGAN,CO

PREP:20MIN.+SOAKING•COOK:5HOURS•MAKES:12SERVINGS(3/4CUPEACH)

1package(16ounces)driedblack-eyedpeas,rinsedandsorted1/2poundfullycookedbonelessham,finelychopped1mediumonion,finelychopped1mediumsweetredpepper,finelychopped5baconstrips,cookedandcrumbled1largejalapenopepper,seededandfinelychopped2garliccloves,minced11/2teaspoonsgroundcumin1teaspoonreduced-sodiumchickenbouillongranules1/2teaspoonsalt1/2teaspooncayennepepper1/4teaspoonpepper6cupswater

Mincedfreshcilantro,optionalHotcookedrice

1.Rinsebeans.PlaceinaDutchoven;addwatertocoverby2in.Bringtoaboil;boil2minutes.Removefromheat;letsoak,covered,1to4hours.Drainandrinsebeans,discardingtheliquid.2.Ina6-qt.slowcooker,combinethefirst13ingredients.Coverandcookonlowfor5-7hoursoruntilpeasaretender.Sprinklewithfreshcilantroifdesired.Servewithrice.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING3/4cup(calculatedwithoutrice)equals170cal.,3gfat(1gsat.fat),13mgchol.,386mgsodium,24gcarb.,7gfiber,13gpro.DiabeticExchanges:11/2starch,1leanmeat.

Breakfast

Startyourdaythedeliciousandhealthyway!Whetheryou’relookingforabiteonthegooraspecialbrunchdish,theserecipesgiveyouthe

perfectreasontosavorthemostimportantmealoftheday.

SLOWCOOKERSlowCookerFrittataProvencalThisslowcookerrecipemeansthatadelectablemealisreadywhenIwalkinthedoor.Itmakesanelegantholidaybreakfast.—CONNIEEATONPITTSBURGH,PA


1/2cupwater1tablespoonoliveoil1mediumYukonGoldpotato,peeledandsliced1smallonion,thinlysliced1/2teaspoonsmokedpaprika12largeeggs1teaspoonmincedfreshthymeor1/4teaspoondriedthyme1teaspoonhotpeppersauce1/2teaspoonsalt1/4teaspoonpepper1log(4ounces)freshgoatcheese,coarselycrumbled,divided

1/2cupchoppedsoftsun-driedtomatoes(notpackedinoil)

1.Layertwo24-in.-longpiecesofaluminumfoil;startingwithalongside,foldupfoiltocreatea1-in.-widestrip.Shapestripintoacoiltomakearackforbottomofa6-qt.ovalslowcooker.Addwatertoslowcooker;setfoilrackinwater.2.Inalargeskillet,heatoilovermedium-highheat.Addpotatoandonion;cookandstir5-7minutesoruntilpotatoislightlybrowned.Stirinpaprika.Transfertoagreased11/2-qt.bakingdish(dishmustfitinslowcooker).

3.Inalargebowl,whiskeggs,thyme,peppersauce,saltandpepper;stirin2ouncescheese.Pouroverpotatomixture.Topwithtomatoesandremaininggoatcheese.Placedishonfoilrack.4.Cook,covered,onlow3hoursoruntileggsaresetandaknifeinsertednearthecentercomesoutclean.NOTEThisrecipewastestedwithsun-driedtomatoesthatarereadytousewithoutsoaking.Whenusingothersun-driedtomatoesthatarenotoil-packed,coverwithboilingwaterandletstanduntilsoft.Drainbeforeusing.PERSERVING1wedgeequals245cal.,14gfat(5gsat.fat),385mgchol.,338mgsodium,12gcarb.,2gfiber,15gpro.DiabeticExchanges:2medium-fatmeat,1starch,1/2fat.

5INGREDIENTS

TropicalMuesliThishealthfulcombinationofyogurt,oats,fruitandnutsisadeliciousalternativetostandardoatmeal.Aftersamplingitatmysister’shome,Ihadtohavetherecipe.—SUSANNEMELTONMISSIONVIEJO,CA


2cups(16ounces)fat-freevanillayogurt1cupquick-cookingoats1can(8ounces)crushedpineapple,undrained1/2cupsliveredalmonds,toasted2mediumfirmbananas,sliced

Inabowl,combinetheyogurt,oats,pineappleandalmonds;coverandrefrigerateovernight.Servewithslicedbananas.


CranberryWholeWheatBagelsThebagelrecipesIsawinamagazineinspiredmetotrycreatingmyown.I’vebeenmakingthemlikecrazyeversince!Mywholewheatversiondottedwithsweetandtartdriedcranberriesisafavorite.—TAMIKUEHLLOUPCITY,NE

PREP:30MIN.+RISING•BAKE:15MIN.+COOLING•MAKES:1DOZEN

11/4cupswater(70°to80°)1/3cuphoney2tablespoonsbutter,softened11/2teaspoonssalt

1teaspoondriedorangepeel1/4teaspoongroundmace2cupsall-purposeflour11/4cupswholewheatflour23/4teaspoonsactivedryyeast1/2cupdriedcranberries1largeeggwhite1tablespoonwater

1.Inbreadmachinepan,placefirstnineingredientsinordersuggestedbymanufacturer.Selectdoughsetting.Checkdoughafter5minutesofmixing;add1-2tablespoonsofwaterorflourifneeded.Justbeforethefinalkneading(yourmachinemayaudiblysignalthis),addcranberries.2.Whencycleiscompleted,turndoughontoalightlyflouredsurface.Divideandshapeinto12balls.Pushthumbthroughcenterofeach,stretchingandshapingtoformanevenringwitha11/2-in.hole.Placeonaflouredsurface.Coverwithkitchentowels;letrest10minutes.Flattenbagelsslightly.3.FillaDutchoventwo-thirdsfullwithwater;bringtoaboil.Dropbagels,twoatatime,intoboilingwater.Cook45seconds;turnandcook45secondslonger.Removebagelswithaslottedspoon;drainwellonpapertowels.4.Place2in.apartonparchmentpaper-linedbakingsheets.Whisktheeggwhiteandwater;brushoverbagels.Bakeat400°for15-20minutesoruntilgoldenbrown.Removefrompanstowirerackstocool.PERSERVING1bagelequals184cal.,2gfat(1gsat.fat),5mgchol.,315mgsodium,38gcarb.,3gfiber,5gpro.

HOWTO

HOWTOMAKEBAGELS1Shapedoughintoballs.Pushyourthumbthroughthecenter,formingahole.Stretchandshapedoughtoformaring.

2Afterboilingbagels,gentlyremovewithaslottedspoon.Drainwellon

papertowels.

FASTFIX

CardamomSourCreamWafflesSweetwithjusttherightamountofbakingspices,theseeasywafflesmakeitnearlyimpossibletoskipyourmorningmeal.—BARBMILLEROAKDALE,MN

PREP:15MIN.•COOK:5MIN./BATCH•MAKES:7SERVINGS

3/4cupall-purposeflour3/4cupwholewheatflour11/2teaspoonsbakingpowder1teaspoongroundcardamom3/4teaspoonbakingsoda1/2teaspoongroundcinnamon1/4teaspoonsalt2largeeggs1cupfat-freemilk

3/4cupreducedfatsourcream1/2cuppackedbrownsugar1tablespoonbutter,melted1teaspoonvanillaextract

1.Inalargebowl,combinethefirstseveningredients.Inanotherbowl,whisktheeggs,milk,sourcream,brownsugar,butterandvanilla.Stirintodryingredientsjustuntilcombined.2.Bakeinapreheatedwaffleironaccordingtomanufacturer’sdirectionsuntilgoldenbrown.PERSERVING2wafflesequals235cal.,6gfat(3gsat.fat),74mgchol.,375mgsodium,39gcarb.,2gfiber,8gpro.DiabeticExchanges:21/2starch,1fat.

5INGREDIENTSFASTFIX

Garlic-HerbMiniQuichesLookingforawonderfullittlebitetodressupthebrunchbuffet?Thesedelectabletartletsareirresistible.—JOSEPHINEPIROEASTON,PA

STARTTOFINISH:25MIN.•MAKES:45MINIQUICHES

1package(61/2ounces)reducedfatgarlic-herbspreadablecheese1/4cupfat-freemilk2largeeggs3packages(1.9ounceseach)frozenminiaturephyllotartshells2tablespoonsmincedfreshparsleyMincedchives,optional

1.Inasmallbowl,beatthespreadablecheese,milkandeggs.Placetartshellsonanungreasedbakingsheet;filleachwith2teaspoonsmixture.Sprinklewithparsley.2.Bakeat350°for10-12minutesoruntilfillingissetandshellsarelightlybrowned.Sprinklewithchivesifdesired.Servewarm.PERSERVING1miniquicheequals31cal.,2gfat(tracesat.fat),12mgchol.,32mgsodium,2gcarb.,tracefiber,1gpro.

MakeoverBlueberryFrenchToastWiththislusciousmakeoverfromthetestcooksatTasteofHome,IcanenjoyallthedecadentrichnessofmyoriginalFrenchtoast,butwithlessfat,caloriesandcholesterol.Bravo!—JOANHALLFORDNORTHRICHLANDHILLS,TX

PREP:30MIN.+CHILLING•BAKE:55MIN.•MAKES:8SERVINGS(11/2CUPSSAUCE)

6wholewheathamburgerbuns1package(8ounces)reducedfatcreamcheese1cupfreshorfrozenblueberries

6largeeggs1cupeggsubstitute2cupsfat-freemilk1/3cupmaplesyruporhoney

SAUCE1/2cupsugar2tablespoonscornstarch1cupgrapejuice1cupfreshorfrozenblueberries

1.Cutbunsinto1-in.cubes;placehalfina13x9-in.bakingdishcoatedwithcookingspray.Cutcreamcheeseinto1-in.cubes;placeoverbuns.Topwithblueberriesandtheremainingbuncubes.2.Inalargebowl,beattheeggsandeggsubstitute.Addmilkandsyrup;mixwell.Pouroverbunmixture.Coverandrefrigeratefor8hoursorovernight.3.Removefromtherefrigerator30minutesbeforebaking.Coverandbakeat350°for30minutes.Uncover;bake25-30minuteslongeroruntilgoldenbrownandcenterisset.4.Meanwhile,inasmallsaucepan,combinesugarandcornstarch;stirinjuiceuntilsmooth.Bringtoaboilovermediumheat;cookandstirfor2minutes.Stirinblueberries.Reduceheat;simmer,uncovered,for8-10minutesoruntilberriesburst,stirringoccasionally.ServewithFrenchtoast.PERSERVING1piecewith3tablespoonssauceequals375cal.,11gfat(6gsat.fat),180mgchol.,418mgsodium,54gcarb.,3gfiber,16gpro.

THESKINNY

Theoriginalrecipeused12slicesofTexastoast.Ourswaptowholewheatbunsdoubledthefiberinthedishwhilepreservingaheartytexturebecausethebunsarethickerandhavemorecrustthanregularwholewheatbread.

FASTFIX

FlaxseedOatmealPancakesIcameupwiththishealthyandreallytastyrecipebecausemyhusbandlovespancakes.Theyhaveapleasingtextureandadelightfultouchofcinnamon.—SHARONHANSENPONTIAC,IL

STARTTOFINISH:20MIN.•MAKES:4PANCAKES

1/3cupwholewheatflour3tablespoonsquick-cookingoats1tablespoonflaxseed1/2teaspoonbakingpowder1/4teaspoongroundcinnamon1/8teaspoonbakingsoda

Dashsalt1largeegg,separated1/2cupbuttermilk1tablespoonbrownsugar1tablespooncanolaoil1/2teaspoonvanillaextract

1.Inalargebowl,combinethefirstseveningredients.Inasmallbowl,whisktheeggyolk,buttermilk,brownsugar,oilandvanilla;stirintodryingredientsjustuntilmoistened.2.Inasmallbowl,beateggwhiteonmediumspeeduntilstiffpeaksform.Foldintobatter.

3.Pourbatterby1/4cupfulsontoahotgriddlecoatedwithcookingspray;turnwhenbubblesformontop.Cookuntilthesecondsideisgoldenbrown.PERSERVING2pancakesequals273cal.,13gfat(2gsat.fat),108mgchol.,357mgsodium,31gcarb.,5gfiber,10gpro.DiabeticExchanges:2starch,2fat.

OvernightYeastWafflesTheselight,crispywafflestastejustlikethehigher-fatand-calorieversion,butaresomuchhealthier.Freezetheextrastomunchonahurriedmorning.Atastybreakfastlikethismakesiteasytostartthedayright.—MARYBALCOMBFLORENCE,OR

PREP:15MIN.+CHILLING•COOK:5MIN./BATCH•MAKES:10SERVINGS

1package(1/4ounce)activedryyeast1/2cupwarmwater(110°to115°)1teaspoonsugar2cupswarmfat-freemilk(110°to115°)2largeeggs,separated2tablespoonsbutter,melted1tablespooncanolaoil13/4cupsall-purposeflour1teaspoonsalt

1.Inalargebowl,dissolveyeastinwarmwater.Addsugar;letstandfor5minutes.Addthemilk,eggyolks,butterandoil(refrigerateeggwhites).Combineflourandsalt;stirintomilkmixture.Coverandrefrigeratethebatterovernight.2.Leteggwhitesstandatroomtemperaturefor30minutes.Inasmallbowl,beateggwhitesuntilstiffpeaksform.Stirbatter;foldineggwhites.

3.Foreachwaffle,pourbatterby1/4cupfulsintoapreheatedwaffleiron;bakeaccordingtomanufacturer’sdirectionsuntilgoldenbrown.PERSERVING2wafflesequals148cal.,5gfat(2gsat.fat),50mgchol.,298mgsodium,20gcarb.,1gfiber,5gpro.DiabeticExchanges:1starch,1fat.

FASTFIX

CantaloupeBananaSmoothiesThisisoneofmyfavoriteflavorcombinationsforasmoothie.Coolandfruity,afullglasssatisfiesmyeveningmunchies.—JANICEMITCHELLAURORA,CO


1/2cupfat-freeplainyogurt41/2teaspoonsorangejuiceconcentrate2cupscubedcantaloupe1largefirmbanana,cutinto1-inchpiecesandfrozen2tablespoonsnonfatdrymilkpowder2teaspoonshoney

Inablender,combineallingredients.Coverandprocessuntilblended.Pourintochilledglassesandserveimmediately.PERSERVING1cupequals141cal.,1gfat(tracesat.fat),2mgchol.,60mgsodium,32gcarb.,2gfiber,5gpro.DiabeticExchanges:1starch,1fruit.

FarmGirlBreakfastCasseroleIservedthislightened-upbreakfastcasseroletomyhusband,Ken.Helikeditsfluffytexture—andsaiditwasverygood!—NANCYZIMMERMANCAPEMAYCOURTHOUSE,NJ


4largeeggs11/2cupseggsubstitute1/2cupall-purposeflour1teaspoonbakingpowder2cups(16ounces)1%cottagecheese2cups(8ounces)shreddedreducedfatMontereyJackcheeseorreducedfatMexicancheeseblend,divided1can(4ounces)choppedgreenchilies

1.Inalargebowl,beattheeggsandeggsubstituteonmedium-highspeedfor3minutesoruntillightandlemon-colored.Combineflourandbakingpowder;graduallyaddtoeggmixtureandmixwell.Stirinthecottagecheese,11/2cups

shreddedcheeseandchilies.2.Pourintoa13x9-in.bakingdishcoatedwithcookingspray.Bake,uncovered,at350°for35-40minutesoruntilaknifeinsertednearthecentercomesoutclean.Sprinklewiththeremainingcheese.Letstandfor5minutesbeforeserving.PERSERVING1pieceequals210cal.,9gfat(4gsat.fat),128mgchol.,665mgsodium,10gcarb.,tracefiber,24gpro.

HashBrownNestswithPortobellosandEggsHashbrownsmakeafabulouscrustforindividualeggquiches.Theylookfancybutareactuallyeasytomake.Thelittlenestshavebeenahitatholidaybrunchesandotherspecialoccasions.—KATEMEYERBRENTWOOD,TN


3cupsfrozenshreddedhashbrownpotatoes,thawed3cupschoppedfreshportobellomushrooms1/4cupchoppedshallots2tablespoonsbutter1garlicclove,minced1/2teaspoonsalt1/4teaspoonpepper2tablespoonssourcream1tablespoonmincedfreshbasil

Dashcayennepepper7largeeggs,beaten1/4cupshreddedSwisscheese2baconstrips,cookedandcrumbledAdditionalmincedfreshbasil,optional

1.Preheatovento400°.Press1/4cuphashbrownsontothebottomandupthesidesofeachof12greasedmuffincups;setaside.2.Inalargeskillet,sautemushroomsandshallotsinbutteruntiltender.Addgarlic,saltandpepper;cook1minutelonger.Removefromheat;stirinsourcream,basilandcayenne.3.Divideeggsamongpotato-linedmuffincups.Topwithmushroommixture.Sprinklewiththecheeseandbacon.4.Bake15-18minutesoruntileggsarecompletelyset.Garnishwithadditionalbasilifdesired.PERSERVING1nestequals101cal.,6gfat(3gsat.fat),134mgchol.,187mgsodium,5gcarb.,1gfiber,6gpro.DiabeticExchanges:1medium-fatmeat,1/2fat.

FASTFIX

QuickCrunchyAppleSaladMysimplesaladpairscrunchytoppingswithsmoothvanillayogurtforacombinationeverybodyloves.—KATHYARMSTRONGPOSTFALLS,ID


6tablespoonsvanillayogurt6tablespoonsreducedfatwhippedtopping1/4teaspoonplus

1/8teaspoongroundcinnamon,divided2mediumredapples,chopped1largeGrannySmithapple,chopped1/4cupdriedcranberries2tablespoonschoppedwalnuts

Inalargebowl,combinetheyogurt,whippedtoppingand1/4teaspooncinnamon.Addapplesandcranberries;tosstocoat.Refrigerateuntilserving.Sprinklewithwalnutsandtheremainingcinnamonjustbeforeserving.

PERSERVING3/4cupequals116cal.,3gfat(1gsat.fat),1mgchol.,13mgsodium,23gcarb.,3gfiber,2gpro.DiabeticExchanges:1fruit,1/2starch,1/2fat.

FASTFIX

CherryCobblerSmoothiesIt’sbeensaidthatbreakfastisthemostimportantmealoftheday.Iwanttomakeitcount,soIcreatedthisfruityandrefreshingsmoothiepackedwithgood-for-youcherriesandvanillayogurt.—SHERRYMOTEMARIETTA,GA


2cupsvanillayogurt1/2cuporangejuice1/4cuphoney1teaspoonvanillaextract1teaspoonalmondextract2cupsicecubes2cupsfrozenpitteddarksweetcherries2teaspoonsgroundcinnamon

Inablender,combineallingredients;coverandprocessfor30secondsoruntilsmooth.Pourintochilledglasses;serveimmediately.PERSERVING1cupequals197cal.,2gfat(1gsat.fat),5mgchol.,66mgsodium,40gcarb.,2gfiber,6gpro.

MakeoverSpinach-BaconQuicheThisquicheisoneofmyhusband’sfavorites,probablybecauseithasbacon.SometimesIsauteslicedwhiteorbabyportobellomushroomswiththeonionsforanevenmeatiertaste.—RUBYHOCHSTETLERHOLLAND,MI

PREP:15MIN.•BAKE:35MIN.+STANDING•MAKES:2QUICHES(8SERVINGSEACH)

1package(14.1ounces)refrigeratedpiepastry8baconstrips2largeonions,chopped8largeeggwhites

4largeeggs3cupsfat-freemilk3cups(12ounces)shreddedpart-skimmozzarellacheese1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1/2cupchoppedsun-driedtomatoes(notpackedinoil)2tablespoonscornstarch1teaspoondriedbasil1/2teaspoonpepper

1.Onalightlyflouredsurface,unrollpastry.Transfertotwo9-in.pieplates.Trimpastryto1/2in.beyondedgeofplate;fluteedges.

2.Inalargenonstickskillet,cookbaconovermediumheatuntilcrisp.Removetopapertowelswithaslottedspoon;drainandcrumble.Inthesameskillet,sauteonionsuntiltender.3.Inalargebowl,whisktheeggwhites,eggs,milk,cheese,spinach,onions,tomatoes,cornstarch,basilandpepper.Dividebetweenpieplates.Sprinklewithbacon.4.Bakeat375°for35-40minutesoruntilaknifeinsertednearthecentercomesoutclean.Letstandfor10minutesbeforecutting.PERSERVING1pieceequals248cal.,13gfat(6gsat.fat),75mgchol.,378mgsodium,20gcarb.,1gfiber,13gpro.

FREEZEIT

PigsinaPoolMykidslovesausageandpancakes,butmakingthemforbreakfastonabusyweekdaywasoutofthequestion.Myhomemadeversionofpigsinablanketisanicealternativetothepackagedkind,andtheyfreezelikeadream.—LISADODDGREENVILLE,SC


1poundreducedfatbulkporksausage2cupsall-purposeflour1/4cupsugar1tablespoonbakingpowder1teaspoonsalt1/2teaspoongroundcinnamon1/4teaspoongroundnutmeg1largeegg,lightlybeaten2cupsfat-freemilk2tablespoonscanolaoil2tablespoonshoneyMaplesyrup,optional

1.Preheatovento350°.Coatmini-muffincupswithcookingspray.

2.Shapesausageintoforty-eight3/4-in.balls.Placemeatballsonarackcoatedwithcookingsprayinashallowbakingpan.Bake15-20minutesoruntilcookedthrough.Drainonpapertowels.Inalargebowl,whiskflour,sugar,bakingpowder,saltandspices.Inanotherbowl,whiskegg,milk,oilandhoneyuntilblended.Addtoflourmixture;stirjustuntilmoistened.3.Placeasausageballintoeachmini-muffincup;coverwithbatter.Bake20-25minutesoruntillightlybrowned.Cool5minutesbeforeremovingfrompanstowireracks.Servewarmwithsyrupifdesired.FREEZEOPTIONFreezecooledmuffinsinresealableplasticfreezerbags.Touse,microwaveeachmuffinonhighfor20-30secondsoruntilheatedthrough.PERSERVING4minimuffins(calculatedwithoutsyrup)equals234cal.,10gfat(3gsat.fat),45mgchol.,560mgsodium,26gcarb.,1gfiber,10gpro.DiabeticExchanges:11/2starch,1medium-fatmeat,1/2fat.

DelectableGranolaHere’sagreatmake-aheadrecipe!Besuretoremovethegranolafromthecookiesheetswithin20minutes,oritmaysticktothepans.—LORISTEVENSRIVERTON,UT

PREP:20MIN.•BAKE:25MIN.+COOLING•MAKES:11CUPS

8cupsold-fashionedoats1cupfinelychoppedalmonds1cupfinelychoppedpecans1/2cupflakedcoconut1/2cuppackedbrownsugar1/2cupcanolaoil1/2cuphoney1/4cupmaplesyrup2teaspoonsgroundcinnamon11/2teaspoonssalt2teaspoonsvanillaextractPlainyogurt,optional

1.Inalargebowl,combinetheoats,almonds,pecansandcoconut.Inasmallsaucepan,combinebrownsugar,oil,honey,maplesyrup,cinnamonandsalt.Cookfor3-4minutesovermediumheatuntilsugarisdissolved.Removefrom

theheat;stirinvanilla.Pourovertheoatmixture;stirtocoat.2.Transfertotwo15x10x1-in.bakingpanscoatedwithcookingspray.Bakeat350°for25-30minutesoruntilcrisp,stirringthegranolaevery10minutes.Coolinpansonwireracks.Storeinanairtightcontainer.Servewithyogurtifdesired.

PERSERVING1/2cup(calculatedwithoutyogurt)equals288cal.,15gfat(2gsat.fat),0chol.,170mgsodium,36gcarb.,4gfiber,6gpro.DiabeticExchanges:21/2starch,2fat.

FREEZEIT

MultigrainWafflesThesemultigrainwafflesarecrispy,airyandlowerinfat,caloriesandcholesterolthantraditionalwaffles.Buttheystillhaveallthegreattasteoftheoriginal.—BETTYBLAIRBARTLETT,TN

PREP:15MIN.•COOK:5MIN./BATCH•MAKES:28WAFFLES

1cupall-purposeflour1cupwholewheatflour1cupcornmeal1tablespoonsugar1tablespoonbakingpowder3/4teaspoonbakingsoda1/2teaspoonsalt3largeeggs4largeeggwhites3cupsbuttermilk1/2cupunsweetenedapplesauce3tablespoonscanolaoil

2tablespoonsbutter,meltedButterandmaplesyrup,optional

1.Inalargebowl,combinethefirstseveningredients.Inanotherbowl,whisktheeggs,eggwhites,buttermilk,applesauce,oilandbutter;whiskintodryingredientsjustuntilblended.2.Bakeinapreheatedwaffleironaccordingtomanufacturer’sdirectionsuntilgoldenbrown.Servewithbutterandsyrupifdesired.FREEZEOPTIONCoolwafflesonwireracks.Freezebetweenlayersofwaxedpaperinaresealableplasticfreezerbag.Touse,reheatwafflesinatoasteronmediumsetting.Or,microwaveeachwaffleonhighfor30-60secondsoruntilheatedthrough.PERSERVING2waffles(calculatedwithoutbutterandsyrup)equals187cal.,7gfat(2gsat.fat),52mgchol.,336mgsodium,25gcarb.,2gfiber,7gpro.DiabeticExchanges:11/2starch,1fat.

TurkeySausagePattiesIdevelopedthisrecipeasawaytodetermyhusbandfromeatingporksausage.Themixturealsoworkswellformakingmeatballsandburgers.—YVONNEWOODRUFFSACRAMENTO,CA

PREP:20MIN.•COOK:20MIN.•MAKES:21/2DOZEN

2largeeggs2/3cupseasonedbreadcrumbs1smallonion,finelychopped2tablespoonsWorcestershiresauce3garliccloves,minced2teaspoonsgarlicsalt2teaspoonsdriedthyme2teaspoonsgroundcumin1/2teaspooncrushedredpepperflakes1/2teaspoonpepper1/8teaspoongroundnutmeg2poundsleangroundturkey5teaspoonscanolaoil,divided

1.Inalargebowl,combinethefirst11ingredients.Crumbleturkeyovermixtureandmixwell.Shapeintothirty21/2-in.patties.

2.Heat1teaspoonoilinalargeskilletovermediumheat.Cookthesausagepattiesinbatchesovermediumheatfor2-3minutesoneachsideoruntilmeatisnolongerpink,usingtheremainingoilasneeded.PERSERVING1pattyequals70cal.,4gfat(1gsat.fat),38mgchol.,204mgsodium,3gcarb.,tracefiber,6gpro.DiabeticExchange:1leanmeat.

SLOWCOOKERRaisinNutOatmealThere’snobetterfeelingthanwakinguptoahotready-to-eatbreakfast.Theoats,fruitandspicesinthishomeymealcooktogetherwhileyousleep!—VALERIESAUBERADELANTO,CA


31/2cupsfat-freemilk1largeapple,peeledandchopped3/4cupsteel-cutoats3/4cupraisins3tablespoonsbrownsugar41/2teaspoonsbutter,melted3/4teaspoongroundcinnamon1/2teaspoonsalt

1/4cupchoppedpecans

Ina3-qt.slowcookercoatedwithcookingspray,combinethefirsteightingredients.Coverandcookonlowfor7-8hoursoruntilliquidisabsorbed.Spoonoatmealintobowls;sprinklewithpecans.

NOTEYoumaysubstitute11/2cupsquick-cookingoatsforthesteel-cutoatsandincreasethefat-freemilkto41/2cups.

PERSERVING3/4cupwith2teaspoonspecansequals289cal.,9gfat(3gsat.fat),10mgchol.,282mgsodium,47gcarb.,4gfiber,9gpro.

BlueberryCoffeeCakeEverytimeIhavecompanyforbrunchorgotoapotluckevent,I’maskedtomakethisversatilecoffeecake.—LESLIEPALMERSWAMPSCOTT,MA

PREP:20MIN.•BAKE:40MIN.+COOLING•MAKES:14SERVINGS

1/3cupbutter,softened3/4cupplus3tablespoonssugar,divided1largeegg1/4cupeggsubstitute1teaspoonvanillaextract2cupsall-purposeflour1teaspoonbakingpowder1teaspoonbakingsoda1/4teaspoonsalt1cup(8ounces)reducedfatsourcream1cupfreshorfrozenblueberries2teaspoonsgroundcinnamon2teaspoonsconfectioners’sugar

1.Inalargebowl,beatthebutterand3/4cupsugaruntilcrumbly,about2minutes.Beatintheegg,eggsubstituteandvanilla.Combinetheflour,bakingpowder,bakingsodaandsalt;addtoeggmixturealternatelywiththesourcream.Gentlyfoldintheblueberries.2.Coata10-in.flutedtubepanwithcookingsprayanddustwithflour.Spoonhalfofbatterintopreparedpan.Combinecinnamonandremainingsugar;sprinklehalfoverbatter.Repeatlayers.3.Bakeat350°for40-50minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolcoffeecakefor10minutesbeforeremovingfrompantoawireracktocoolcompletely.Dustwithconfectioners’sugarbeforeserving.NOTEIfusingfrozenblueberries,usewithoutthawingtoavoiddiscoloringthebatter.PERSERVING1pieceequals191cal.,7gfat(4gsat.fat),32mgchol.,218mgsodium,30gcarb.,1gfiber,4gpro.DiabeticExchanges:2starch,11/2fat.

Bacon-MapleCoffeeCakeThesleepyheadswillrolloutofbedwhentheysmellthissweetandsavorycoffeecakebaking.Nutsandbaconinthecrumblytoppingblendwithmaple,nutmegandcinnamon.—ANGELASPENGLERTAMPA,FL


21/2cupsall-purposeflour1cuppackedbrownsugar1/2teaspoonsalt1/3cupcoldbutter2teaspoonsbakingpowder1/2teaspoonbakingsoda1/2teaspoongroundcinnamon

1/4teaspoongroundnutmeg2largeeggs11/2cupsbuttermilk1/2cupmaplesyrup1/3cupunsweetenedapplesauce5baconstrips,cookedandcrumbled1/2cupchoppedwalnuts

1.Inalargebowl,combinetheflour,brownsugarandsalt.Cutinbutteruntilcrumbly.Setaside1/2cupfortopping.Combinethebakingpowder,bakingsoda,cinnamonandnutmeg;stirintoremainingflourmixture.2.Inasmallbowl,whisktheeggs,buttermilk,syrupandapplesauceuntilwellblended.Graduallystirintoflourmixtureuntilcombined.3.Spreadintoa13x9-in.bakingpancoatedwithcookingspray.Sprinklewithreservedtopping,thenbaconandwalnuts.Bakeat350°for35-40minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolonawirerack.PERSERVING1pieceequals160cal.,5gfat(2gsat.fat),27mgchol.,183mgsodium,25gcarb.,1gfiber,3gpro.DiabeticExchanges:11/2starch,1fat.

5INGREDIENTS

SweetOnionPieChock-fullofsweetonions,thiscreamypiemakesascrumptiousadditiontothebrunchbuffet.Byusinglessbuttertocooktheonionsandsubstitutinglighteringredients,Icutcaloriesandfatfromthistastydish.—BARBARAREESECATAWISSA,PA


2sweetonions,halvedandsliced1tablespoonbutter1unbakedpastryshell(9inches)1cupeggsubstitute1cupfat-freeevaporatedmilk1teaspoonsalt1/4teaspoonpepper

1.Inalargenonstickskillet,cookonionsinbutterovermedium-lowheatfor30minutesoruntilverytender.Meanwhile,lineunprickedpastryshellwithadoublethicknessofheavy-dutyfoil.2.Bakepastryshellat450°for6minutes.Removefoil;coolonawirerack.Reduceheatto425°.3.Spoononionsintopastryshell.Inasmallbowl,whisktheeggsubstitute,milk,saltandpepper;pouroveronions.Bakefor20-25minutesoruntilaknifeinsertednearthecentercomesoutclean.Letstandfor5-10minutesbeforecutting.PERSERVING1pieceequals187cal.,9gfat(4gsat.fat),10mgchol.,510mgsodium,20gcarb.,1gfiber,7gpro.DiabeticExchanges:1starch,1leanmeat,1fat.

FASTFIX

CocoaPancakesWelovethesechocolatywholewheatpancakesthatfeellikeatreat.Theyogurtandraspberriesareadeliciousandgood-for-youaccent.Useoneeggifyoudon’thaveeggsubstituteonhand.—LISADEMARSHMOUNTSOLON,VA


3/4cupwholewheatflour1/4cupsugar2tablespoonsbakingcocoa1teaspoonbakingpowder1/8teaspoonsalt1/8teaspoongroundnutmeg3/4cupfat-freemilk1/4cupeggsubstitute1tablespoonreducedfatbutter,melted1cupfreshraspberries1/2cupfat-freevanillayogurt

1.Inasmallbowl,combinethefirstsixingredients.Combinethemilk,eggsubstituteandbutter;addtodryingredientsjustuntilmoistened.

2.Pourbatterbyscant1/4cupfulsontoahotgriddlecoatedwithcookingspray;turnwhenbubblesformontop.Cookuntilthesecondsideislightlybrowned.Servewithraspberriesandyogurt.NOTEThisrecipewastestedwithLandO’Lakeslightstickbutter.

PERSERVING2pancakeswith1/4cupraspberriesand2tablespoonsyogurtequals201cal.,2gfat(1gsat.fat),6mgchol.,249mgsodium,40gcarb.,5gfiber,8gpro.DiabeticExchanges:2starch,1/2fruit.

FASTFIX

PineappleOatmealOatmealforbreakfastisastandarditem,butIliketomixitupabit.Thisversiongetssomenaturalsweetnessfrompineappleandpineapplejuice.Itisdefinitelyworththeextrabitofeffort!—MARIAREGAKISSAUGUS,MA


11/4cupswater1/2cupunsweetenedpineapplejuice1/4teaspoonsalt1cupquick-cookingoats3/4cupunsweetenedpineappletidbits1/2cupraisins2tablespoonsbrownsugar1/4teaspoongroundcinnamon1/4teaspoonvanillaextract1/4cupchoppedwalnutsFat-freemilk,optional

1.Inalargesaucepan,bringwater,pineapplejuiceandsalttoaboilovermediumheat.Addoats;cookandstirfor1-2minutesoruntilthickened.2.Removefromtheheat.Stirinpineapple,raisins,brownsugar,cinnamonandvanilla.Coverandletstandfor2-3minutes.Sprinklewithwalnuts.Servewithmilkifdesired.

PERSERVING3/4cup(calculatedwithoutmilk)equals323cal.,8gfat(1gsat.fat),0chol.,210mgsodium,61gcarb.,5gfiber,6gpro.

FASTFIX

ApplesauceOatmealPancakesThisrecipemakeslight,fluffypancakesthatwillhavetheentirefamilyaskingforseconds.They’rewonderfulforthoseonlow-caloriediets.Trythemtoppedwithhomemadesugarlessapplesauce.—MARTHACAGEWHEELING,WV


1cupquick-cookingoats1/4cupwholewheatflour1/4cupall-purposeflour1tablespoonbakingpowder1cupfat-freemilk2tablespoonsunsweetenedapplesauce4largeeggwhites

1.Inabowl,combinetheoats,floursandbakingpowder.Inanotherbowl,combinemilk,applesauceandeggwhites;addtodryingredientsandmixwell.

2.Pourbatterby1/4cupfulsontoaheatedgriddlecoatedwithcookingspray.Cookuntilbubblesappearonthetop;turnandcookuntillightlybrowned.PERSERVING2pancakesequals91cal.,1gfat(0sat.fat),1mgchol.,323mgsodium,15gcarb.,0fiber,5gpro.DiabeticExchange:1starch.

5INGREDIENTSFASTFIX

MakeoverHashandEggsLoadedwithredpotatoesandcornedbeef,ourlightened-upversionofthedinerclassicdeliversfreshflavorswithahealthydoseoffiber.—TASTEOFHOMETESTKITCHEN


1largeonion,chopped1tablespooncanolaoil6mediumredpotatoes(about11/2pounds),cutinto

1/2-inchcubes

1/4cupwater3packages(2ounceseach)thinlysliceddelicornedbeef,coarselychopped1/4teaspoonpepper4largeeggs

1.Inalargenonstickskillet,sauteonioninoiluntiltender.Stirinpotatoesandwater.Bringtoaboil.Reduceheat;coverandsimmerfor15-20minutesoruntilpotatoesaretender.Stirincornedbeefandpepper;heatthrough.2.Meanwhile,inalargenonstickskilletcoatedwithcookingspray,fryeggsasdesired.Servewithcornedbeefhash.PERSERVING1cupcornedbeefhashwith1eggequals301cal.,12gfat(3gsat.fat),239mgchol.,652mgsodium,31gcarb.,4gfiber,18gpro.

TOPTIP

IaddedasplashofWorcestershiresauce,moreblackpepperandabitofherbesdeProvenceforalittlemoreflavor.Ithoughtthatitmadeclosertoeightservingsthanfour.—EMPROPERTASTEOFHOME.COM


FASTFIX

MicrowaveEggSandwichIfyou’relookingforagrab-and-gobreakfastforbusymornings,thissandwichishighinprotein,lowinfatandkeepsmefullallmorning.Plus,it’sonlyabout200calories!—BRENDAOTTOREEDSBURG,WI


1pieceCanadianbacon1/4cupeggsubstitute1tablespoonsalsa1tablespoonshreddedreducedfatcheddarcheese1wholewheatEnglishmuffin,split,toasted3spinachleaves

1.PlaceCanadianbacononbottomofa6-oz.ramekinorcustardcupcoatedwithcookingspray.Poureggsubstituteovertop.Microwave,uncovered,onhighfor30seconds;stir.Microwave15-30secondsoruntileggisalmostset.Topwithsalsa;sprinklewithcheese.Microwavejustuntilcheeseismelted,about10seconds.2.LinebottomofEnglishmuffinwithspinach.PlaceeggandCanadianbaconoverspinach;replaceEnglishmuffintop.

NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1sandwichequals218cal.,4gfat(2gsat.fat),12mgchol.,751mgsodium,30gcarb.,5gfiber,17gpro.DiabeticExchanges:2starch,2leanmeat.

OvernightFrenchToastItriedthisslimmed-downFrenchtoastrecently,andthefamilyreallylovedit!It’snowinheavyrotationatthebreakfasttable.—SONYALABBEWESTHOLLYWOOD,CA

PREP:15MIN.+CHILLING•BAKE:25MIN.•MAKES:8SERVINGS

4largeeggs1cupeggsubstitute3cupsfat-freemilk1/4cupsugar2teaspoonsvanillaextract1/4teaspoonsalt16slicesFrenchbread(1inchthick)

BERRYSAUCE2packages(12ounceseach)frozenunsweetenedmixedberries,thawed1/4cupsugar

1.Inalargebowl,combinetheeggs,eggsubstitute,milk,sugar,vanillaandsalt.Placebreadslicesintwoungreased13x9-in.bakingdishes;poureggmixtureovertop.Coverandrefrigerateovernight.2.Coattwo15x10x1-in.bakingpanswithbutter-flavoredcookingspray.

Carefullytransferbreadtopreparedpans.Bake,uncovered,at400°for15minutes.Carefullyturnslicesover.Bake10-15minuteslongeroruntilbreadisgoldenbrownandslightlypuffed.3.Meanwhile,combineberriesandsugar.ServewithFrenchtoast.

PERSERVING2slicesFrenchtoastwith1/3cupsauceequals294cal.,4gfat(1gsat.fat),108mgchol.,486mgsodium,50gcarb.,3gfiber,13gpro.

FASTFIX

CalicoPepperFrittataMygarden-freshfrittatahasall-dayappeal.Iserveitforbreakfast,brunch,lunchandevendinner.It’smadeonthestovetopsothere’snoneedtoheatuptheoven.—LORETTAKELCINSKIKUNKLETOWN,PA


5largeeggs11/4cupseggsubstitute1tablespoongratedRomanocheese1/2teaspoonsalt1/8teaspoonpepper1tablespoonoliveoil1mediumsweetredpepper,chopped1mediumgreenpepper,chopped1jalapenopepper,seededandchopped

1mediumonion,chopped1garlicclove,minced

1.Inalargebowl,whiskthefirstfiveingredientsuntilblended.2.Inalargenonstickskillet,heatoilovermedium-highheat.Addpeppersandonion;cookandstiruntiltender.Addgarlic;cook1minutelonger.Pourineggmixture.Mixtureshouldsetimmediatelyattheedges.Cook,uncovered,8-10minutesoruntileggsarecompletelyset,pushingcookedportionstowardthecenterandlettinguncookedeggsflowunderneath.Cutintowedges.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.PERSERVING1wedgeequals201cal.,10gfat(3gsat.fat),268mgchol.,559mgsodium,10gcarb.,2gfiber,17gpro.DiabeticExchanges:2leanmeat,2vegetable,1fat.

FREEZEIT

CrispyFrenchToastCornflakesaddirresistiblecrunchtothiseasybakedFrenchtoastrecipe.Mylightversionuseseggsubstituteandskimmilk,butstillgetsplentyofflavorfromvanilla,spiceandakissoforange.—FLOBURTNETTGAGE,OK


1/2cupeggsubstitute1/2cupfat-freemilk1/4cuporangejuice1teaspoonvanillaextractDashgroundnutmeg12slicesday-oldFrenchbread(3/4inchthick)11/2cupscrushedcornflakes

1.Inashallowdish,combinetheeggsubstitute,milk,orangejuice,vanillaandnutmeg.Addbread;soakfor5minutes,turningonce.Coatbothsidesofeachbreadslicewiththecornflakecrumbs.

2.Placeina15x10x1-in.bakingpancoatedwithcookingspray.Bakeat425°for10minutes;turn.Bake5-8minuteslongeroruntilgoldenbrown.FREEZEOPTIONRemovebakedFrenchtoastfrompantowirerackstocool.Freezebetweenlayersofwaxedpaperinaresealableplasticfreezerbag.Touse,placefrozenFrenchtoastonagreasedbakingsheet.Bakeinapreheated425°ovenfor5-7minutesoruntilheatedthrough.Or,microwaveeachsliceonhighfor30-60secondsoruntilheatedthrough.PERSERVING2slicesequals200cal.,1gfat(tracesat.fat),tracechol.,421mgsodium,40gcarb.,1gfiber,7gpro.DiabeticExchange:3starch.

BananaPancakeSnowmenYou’llbesaying“letitsnow”whenyouseetheseadorablepancakesshapedlikesnowmen.Letlittleoneshelpdecoratetheirownwithpretzelsforarmsandchocolatechips,raisinsorcranberriesforfacesandbuttons.—PHYLLISSCHMALZKANSASCITY,KS

PREP:15MIN.•COOK:5MIN./BATCH•MAKES:7SNOWMEN

1cupcompletebuttermilkpancakemix3/4cupwater1/3cupmashedripebanana1teaspoonconfectioners’sugarPretzelsticks,chocolatechips,driedcranberriesand/orhalvedbananaslices

1.Inasmallbowl,stirthepancakemix,waterandbananajustuntilmoistened.

2.Pour1/4cupbatterontoagreasedhotgriddle,makingthreecirclestoformasnowman.Turnwhenbubblesformontop.Cookuntilthesecondsideisgolden

brown.Transfertoaservingplate.Repeatwiththeremainingbatter.3.Sprinklewithconfectioners’sugar.Decoratesnowmenwithpretzels,chocolatechips,cranberriesand/orbananaifdesired.PERSERVING1snowman(calculatedwithoutdecorations)equals76cal.,1gfat(tracesat.fat),0chol.,277mgsodium,17gcarb.,1gfiber,1gpro.DiabeticExchange:1starch.

ChewyGranolaBarsThesebarsmanagetobebothsoftandcrispyatthesametime.Theymakeanutritiousportabletreat.—VIRGINIAKRITESCRIDERSVILLE,OH


1/2cupbutter,softened1cuppackedbrownsugar1/4cupsugar2tablespoonshoney1/2teaspoonvanillaextract1largeegg1cupall-purposeflour1teaspoongroundcinnamon1/2teaspoonbakingpowder1/4teaspoonsalt11/2cupsquick-cookingoats11/4cupsRiceKrispies1cupchoppednuts1cupraisinsorsemisweetchocolatechips,optional

1.Inalargebowl,creambutterandsugarsuntillightandfluffy.Addthehoney,vanillaandegg;mixwell.Combinetheflour,cinnamon,bakingpowderandsalt;graduallyaddtocreamedmixture.Stirinoats,cerealandnuts.Addraisins

orchocolatechipsifdesired.2.Pressintoagreased13x9-in.bakingpan.Bakeat350°for25-30minutesoruntilthetopislightlybrowned.Coolonawirerack.Cutintobars.PERSERVING1barequals160cal.,7gfat(3gsat.fat),19mgchol.,91mgsodium,22gcarb.,1gfiber,3gpro.DiabeticExchanges:11/2starch,11/2fat.

BlueCheeseSouffleLighteneduptofewerthan100caloriesperservingandpackedwithprotein,thisrichandflavorfulsoufflewillbethestarofthebreakfasttable.It’salsoanicesidedishforbeef.—SARAHVASQUESMILFORD,NH


5largeeggwhites6tablespoonsgratedParmesancheese,divided3tablespoonsall-purposeflour1/2teaspoonsalt1/4teaspoonpepperDashgroundnutmegDashcayennepepper1cupfat-freemilk1/3cupcrumbledbluecheese4largeeggyolks1/8teaspooncreamoftartar

1.Leteggwhitesstandatroomtemperaturefor30minutes.Coata2-qt.souffledishwithcookingsprayandlightlysprinklewith2tablespoonsParmesancheese;setaside.2.Inasmallsaucepan,combineflourandseasonings.Graduallywhiskinmilk.Bringtoaboil,stirringconstantly.Cookandstir1minutelongeroruntilthickened.Reduceheat.StirinthebluecheeseandremainingParmesancheese.Removefromtheheat;transfertoalargebowl.3.Stirasmallamountofhotmixtureintoeggyolks;returnalltothebowl,stirringconstantly.Coolslightly.4.Inanotherlargebowlwithcleanbeaters,beateggwhitesandcreamoftartaruntilstiffpeaksform.Withaspatula,stirafourthoftheeggwhitesintocheesemixtureuntilnowhitestreaksremain.Foldinremainingeggwhitesuntilcombined.5.Transfertoprepareddish.Bakeat350°for25-30minutesoruntilthetopispuffedandcenterappearsset.Serveimmediately.PERSERVING1servingequals95cal.,5gfat(3gsat.fat),111mgchol.,335mgsodium,5gcarb.,tracefiber,8gpro.DiabeticExchanges:1medium-fat

meat,1/2fat.

BlackberryWholeWheatCoffeeCakeThislow-guiltcoffeecakeishighinlusciousblackberryflavor.Wonderfullymoistandtender,it’salsogoodmadewithfreshorfrozenblueberriesorraspberries.—CAROLFORCUMMARION,IL


11/2cupsall-purposeflour11/3cupspackedbrownsugar1cupwholewheatflour2teaspoonsbakingpowder1/2teaspoonbakingsodaDashsalt1largeegg1cupbuttermilk1/3cupcanolaoil1/3cupunsweetenedapplesauce2teaspoonsvanillaextract2cupsfreshorfrozenblackberries

1.Inalargebowl,combinethefirstsixingredients.Inasmallbowl,combinetheegg,buttermilk,oil,applesauceandvanilla.Stirintodryingredientsjustuntilmoistened.Foldinblackberries.

2.Transfertoa13x9-in.bakingpancoatedwithcookingspray.Bakeat375°for35-40minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolonawirerack.PERSERVING1pieceequals160cal.,4gfat(tracesat.fat),11mgchol.,102mgsodium,28gcarb.,2gfiber,3gpro.DiabeticExchanges:2starch,1fat.

5INGREDIENTS

CinnamonFruitBiscuitsBecausethesesweettreatsaresoeasy,I’malmostembarrassedwhenpeopleaskmefortherecipe.They’reasnaptomakewithrefrigeratedbuttermilkbiscuits,sugar,cinnamonandyourfavoritefruitpreserves.—IONEBURHAMWASHINGTON,IA


1/2cupsugar1/2teaspoongroundcinnamon1tube(12ounces)refrigeratedbuttermilkbiscuits,separatedinto10biscuits1/4cupbutter,melted10teaspoonsstrawberrypreserves

1.Inasmallbowl,combinesugarandcinnamon.Diptopandsidesofbiscuitsinbutter,thenincinnamon-sugarmixture.2.Placeonungreasedbakingsheets.Withtheendofawoodenspoonhandle,makeadeepindentationinthecenterofeachbiscuit;fillwith1teaspoonpreserves.3.Bakeat375°for15-18minutesoruntilgoldenbrown.Coolfor15minutesbeforeserving(preserveswillbehot).PERSERVING1biscuitequals178cal.,5gfat(3gsat.fat),12mgchol.,323mgsodium,31gcarb.,tracefiber,3gpro.DiabeticExchanges:2starch,1fat.

5INGREDIENTSFASTFIX

LeanGreenSmoothieKidslovetheunusualcolorofthisfrostyandflavorfulsmoothie.It’sfine-tunedtotheirlikingwithbananas,creamyyogurtandshh…spinach.—MADISONMAYBERRYAMES,IA


3/4cupfat-freemilk11/2cups(12ounces)fat-freevanillayogurt1cupicecubes1cupfreshspinach1ripemediumbanana2tablespoonslemonjuice

Inablender,combineallingredients;coverandprocessfor30secondsoruntilsmooth.Pourintochilledglasses;serveimmediately.PERSERVING1cupequals99cal.,tracefat(tracesat.fat),4mgchol.,24mgsodium,19gcarb.,1gfiber,5gpro.DiabeticExchanges:1fat-freemilk,1/2fruit.

BlackBean&WhiteCheddarFrittataThisisoneofmyfavoritecomfortfoodsforbreakfastorevenaquickdinner.Iliketomakeitwithlimesalsa.Butifyou’relookingforsomethingwithmorekick,usehotsalsaoraddsomechipotlepepper.—AYSHASCHURMANAMMON,ID


6largeeggs3largeeggwhites1/4cupsalsa1tablespoonmincedfreshparsley

1/4teaspoonsalt1/4teaspoonpepper1tablespoonoliveoil1/3cupfinelychoppedgreenpepper1/3cupfinelychoppedsweetredpepper3greenonions,finelychopped2garliccloves,minced1cupcannedblackbeans,rinsedanddrained1/2cupshreddedwhitecheddarcheeseOptionaltoppings:mincedfreshcilantro,slicedripeolivesandadditionalsalsa

1.Preheatbroiler.Inalargebowl,whiskthefirstsixingredientsuntilblended.2.Ina10-in.ovenproofskillet,heatoilovermedium-highheat.Addpeppersandgreenonions;cookandstir3-4minutesoruntilpeppersaretender.Addgarlic;cook1minutelonger.Stirinbeans.Reduceheattomedium;stirineggmixture.Cook,uncovered,4-6minutesoruntilnearlyset.Sprinklewithcheese.3.Broil3-4in.fromheat3-4minutesoruntillightgoldenbrownandtheeggsarecompletelyset.Letstand5minutes.Cutintowedges.Ifdesired,servewithtoppings.PERSERVING1wedge(calculatedwithouttoppings)equals183cal.,10gfat(4gsat.fat),196mgchol.,378mgsodium,9gcarb.,2gfiber,13gpro.DiabeticExchanges:2medium-fatmeat,1/2starch,1/2fat.

DIDYOUKNOW?

AfrittataisanItalianomeletwiththeingredientsmixedintotheeggs,ratherthanfoldedinside(aswithaFrenchomelet).Afrittatamaybebaked,broiledorcoveredwithalidandcookedonthestovetomakethetopandcenterset.

FASTFIX

MakeoverWafflesDustoffthatwaffleironbecausethesebreakfastsensationsareafantasticwaytostartyourday!Asmartapplesaucesubstitutioncutsthefatinhalf.—CAROLBURGERPHILLIPS,WI

STARTTOFINISH:25MIN.•MAKES:10WAFFLES

13/4cupsall-purposeflour3teaspoonsbakingpowder1/2teaspoonsalt2largeeggyolks13/4cupsfat-freemilk1/4cupcanolaoil1/4cupunsweetenedapplesauce

2largeeggwhites

1.Inalargebowl,combinetheflour,bakingpowderandsalt.Inasmallbowl,whisktheeggyolks,milk,oilandapplesauce.Stirintodryingredientsjustuntilmoistened.2.Inanothersmallbowl,beateggwhitesuntilstiffpeaksform.Foldintobatter.Bakeinapreheatedwaffleironaccordingtomanufacturer’sdirectionsuntilgoldenbrown.PERSERVING2wafflesequals321cal.,13gfat(2gsat.fat),84mgchol.,538mgsodium,39gcarb.,1gfiber,10gpro.

SausageEggPuffIstirupthisflavorfulbrunchdishatnightsoit’sreadytobakeuplightandfluffythenextmorning.Therecipecamefromabeautifulbed-and-breakfastmyhusbandandIstayedatseveralyearsago.—TAMMYLAMBCAMPBELLSVILLE,KY

PREP:15MIN.+CHILLING•BAKE:50MIN.+STANDING•MAKES:6SERVINGS

1package(12ounces)frozenturkeybreakfastsausagelinks,thawed1cupreducedfatbiscuit/bakingmix1cup(4ounces)shreddedreducedfatcheddarcheese1teaspoongroundmustard1teaspoonItalianseasoning1cupeggsubstitute2largeeggs2cupsfat-freemilk

1.Removesausagefromcasings;crumbleintoalargeskillet.Cookuntilnolongerpink;drain.Inalargebowl,combinethebiscuitmix,cheese,mustardandItalianseasoning;addsausage.2.Inanotherbowl,whisktheeggsubstitute,eggsandmilk;stirintothesausagemixture.Transfertoashallow2-qt.bakingdishcoatedwithcookingspray.Coverthebakingdishandrefrigerateovernight.3.Removefromtherefrigerator30minutesbeforebaking.Bake,uncovered,at350°for50-55minutesoruntilaknifeinsertednearthecentercomesoutclean.PERSERVING1servingequals336cal.,18gfat(6gsat.fat),123mgchol.,813mgsodium,19gcarb.,tracefiber,25gpro.

SLOWCOOKERSlowCookerHoneyGranolaIt’ssosimpletoputthisgranolatogether,anditreallyhelpswithbreakfastonbusymornings.Changeupthefruitstofityourpreferencesortheseasons.—ARISACUPPWARREN,OR

PREP:10MIN.•COOK:2HOURS+COOLING•MAKES:ABOUT8CUPS

4cupsold-fashionedoats1cupsunflowerkernels1cupflakedcoconut1/2teaspoonsalt1/2cupcanolaoil1/2cuphoney1cupchoppeddriedpineapple1cupchoppeddriedmangoes

1.Ina3-qt.slowcooker,combineoats,sunflowerkernels,coconutandsalt.Inasmallbowl,whiskoilandhoneyuntilblended.Stirintooatsmixture.Cook,covered,onhigh2hours,stirringwellevery20minutes.2.Removegranolatobakingsheets,spreadingevenly;coolcompletely.Stirinpineappleandmangoes.Storeinairtightcontainers.

PERSERVING1/2cupequals295cal.,15gfat(3gsat.fat),0chol.,167mgsodium,38gcarb.,4gfiber,5gpro.

5INGREDIENTS

MiniHam’n’CheeseFrittatasIfoundthisrecipeafewyearsagoandmadesomelittlechangestoit.I’mdiabetic,anditfitsintomylow-carbandlow-fatdiet.EverytimeIserveabrunch,thefrittatasarethefirsttodisappear,andnobodyknowstheyarelowinfat!—SUSANWATTBASKINGRIDGE,NJ

PREP:15MIN.•BAKE:25MIN.•MAKES:8FRITTATAS

1/4poundcubedfullycookedham1cup(4ounces)shreddedfat-freecheddarcheese6largeeggs4largeeggwhites

3tablespoonsmincedchives2tablespoonsfat-freemilk1/4teaspoonsalt1/4teaspoonpepper

1.Dividehamamongeightmuffincupscoatedwithcookingspray;topwithcheese.Inalargebowl,beateggsandwhites.Beatinthechives,milk,saltandpepper.Poureggmixtureovercheese,fillingeachmuffincupthree-fourthsfull.2.Bakeat375°for22-25minutesoruntilaknifeinsertednearthecentercomesoutclean.Carefullyrunaknifearoundedgestoloosen;removefrompan.Servewarm.PERSERVING1frittataequals106cal.,4gfat(1gsat.fat),167mgchol.,428mgsodium,2gcarb.,tracefiber,14gpro.DiabeticExchange:2medium-fatmeat.

MontereyQuicheThischeesy,slightlyspicyquicheisalwaysahitwithmyfamily.TasteofHomelightenedupmyrecipetoreplicatemyoriginalversion’smouthwateringtaste,butwithlessfat,caloriesandcholesterol.—PAMPRESSLYBEACHWOOD,OH

PREP:25MIN.•BAKE:45MIN.•MAKES:2QUICHES(6SERVINGSEACH)

1/2cupchoppedonion1tablespoonbutter2garliccloves,minced8largeeggwhites,divided4largeeggs2cups(16ounces)1%small-curdcottagecheese2cups(8ounces)shreddedreducedfatMexicancheeseblendorMontereyJackcheese,divided2cans(4ounceseach)choppedgreenchilies1/3cupall-purposeflour3/4teaspoonbakingpowder1/4teaspoonsalt2unbakeddeep-dishpastryshells(9inches)

1.Inasmallnonstickskillet,cookonioninbutterovermedium-lowheatuntiltender,stirringoccasionally.Addgarlic;cook1minutelonger.

2.Inalargebowl,combine6eggwhites,eggs,cottagecheese,11/2cupsshreddedcheese,chilies,flour,bakingpowder,saltandonionmixture.Inalargebowl,beatremainingeggwhitesuntilstiffpeaksform.Foldintocheesemixture.Pourintopastryshells.3.Bakeat400°for10minutes.Reduceheatto350°;bake30minutes.Sprinklewithremainingcheese;bake5minuteslongeroruntilaknifeinsertednearthecentercomesoutcleanandcheeseismelted.Letstandfor10minutesbeforecutting.PERSERVING1pieceequals265cal.,14gfat(5gsat.fat),88mgchol.,610mgsodium,21gcarb.,1gfiber,16gpro.

FASTFIX

LemonBreakfastParfaitsIservetheserefreshingparfaitsasalivelystarttoaday.Youcanmakethecouscousmixtureahead,thencoverandchillitovernight.—JANELLELEEAPPLETON,WI

PREP:25MIN.+COOLING•MAKES:6SERVINGS

3/4cupfat-freemilkDashsalt1/3cupuncookedcouscous1/2cupreducedfatsourcream1/2cuplemonyogurt1tablespoonhoney1/4teaspoongratedlemonpeel1cupslicedpeeledkiwifruit1cupfreshblueberries1cupfreshraspberriesChoppedcrystallizedgingerandmincedfreshmint

1.Inasmallsaucepan,bringmilkandsalttoaboil.Stirincouscous.Removefromtheheat;coverandletstandfor5-10minutesoruntilmilkisabsorbed.Fluffwithafork;cool.

2.Inasmallbowl,combinethesourcream,yogurt,honeyandlemonpeel.Stirincouscous.

3.Combinethekiwi,blueberriesandraspberries;spoon1/4cupintoeachofsixparfaitglasses.Layerwithcouscousmixtureandremainingfruit.Garnishwithgingerandmint.PERSERVING1parfaitequals146cal.,2gfat(1gsat.fat),8mgchol.,64mgsodium,27gcarb.,3gfiber,5gpro.DiabeticExchanges:1starch,1/2fruit.

BakedPeachPancakeThisdishmakesforadramaticpresentation.Iusuallytakeitrightfromtheoventothetable,fillitwithpeachesandsourcream,andservebaconorhamalongside.WheneverIgohome,mymom(thebestcookIknow)asksmetomakethis.—NANCYWILKINSONPRINCETON,NJ


2cupsfreshorfrozenslicedpeeledpeaches4teaspoonssugar1teaspoonlemonjuice3largeeggs1/2cupall-purposeflour1/2cup2%milk1/2teaspoonsalt2tablespoonsbutterGroundnutmegSourcream,optional

1.Inasmallbowl,combinepeaches,sugarandlemonjuice;setaside.Inalargebowl,beateggsuntilfluffy.Addtheflour,milkandsalt;beatuntilsmooth.2.Placebutterina10-in.ovenproofskilletina400°ovenfor3-5minutesoruntilmelted.Immediatelypourbatterintohotskillet.Bakefor20-25minutesoruntilpancakehasrisenandpuffedallover.

3.Fillwithpeachslicesandsprinklewithnutmeg.Serveimmediatelywithsourcreamifdesired.PERSERVING1piece(calculatedwithoutsourcream)equals149cal.,7gfat(4gsat.fat),105mgchol.,272mgsodium,17gcarb.,1gfiber,5gpro.DiabeticExchanges:1medium-fatmeat,1fat,1/2starch,1/2fruit.

SundayBrunchCasseroleMyfavoritebrunchdishgotamakeoverwitheggsubstituteandlower-fatcheese.Thelightened-upversionstilltastesdelicious,butitwon’tweighyoudown!—ALICEHOFMANNSUSSEX,WI


6baconstrips1smallonion,chopped1smallgreenpepper,chopped1teaspooncanolaoil2cartons(8ounceseach)eggsubstitute4largeeggs1cupfat-freemilk4cupsfrozenshreddedhashbrownpotatoes,thawed1cup(4ounces)shreddedreducedfatcheddarcheese3/4teaspoonsalt1/2teaspoonpepper1/4teaspoondillweed

1.Inalargeskillet,cookbaconovermediumheatuntilcrisp.Removetopapertowels;drain.Crumblebaconandsetaside.Inthesameskillet,sauteonionand

greenpepperinoiluntiltender;removewithaslottedspoon.2.Inalargebowl,whisktheeggsubstitute,eggsandmilk.Stirinthehashbrowns,cheese,salt,pepper,dill,onionmixtureandbacon.3.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.Bake,uncovered,at350°for30-35minutesoruntilaknifeinsertednearthecentercomesoutclean.PERSERVING1pieceequals181cal.,8gfat(3gsat.fat),122mgchol.,591mgsodium,11gcarb.,1gfiber,16gpro.DiabeticExchanges:2leanmeat,1starch.

BeefEntrees

Fromold-fashionedcomfortfoodssuchasmeatloafandsloppyjoestoGreek,MexicanandItalianspecialties,thischapteroffersallthe

mealtimevarietyyoucouldaskfor.Whenyoucan’tdecidehowtocookupahealthybeefdinner,turnhereforthemouthwateringanswer.

5INGREDIENTSFASTFIX

Balsamic-GlazedBeefSkewersWithonlyfivesimpleingredients,thesemouthwateringkabobsareasummertimefavorite.Topreventtheskewersfromburning,soaktheminwater30minutesbeforethreadingonthesteakandcherrytomatoes.—CAROLEFRASERTORONTO,ON


1/4cupbalsamicvinaigrette1/4cupbarbecuesauce1teaspoonDijonmustard1poundbeeftopsirloinsteak,cutinto1-inchcubes2cupscherrytomatoes

1.Inalargebowl,whiskvinaigrette,barbecuesauceandmustarduntilblended.Reserve1/4cupmixtureforbasting.Addbeeftoremainingmixture;tosstocoat.

2.Alternatelythreadbeefandtomatoesonfourmetalorsoakedwoodenskewers.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.3.Grillskewers,covered,overmediumheatorbroil4in.fromheat6-9minutesoruntilbeefreachesdesireddoneness,turningoccasionallyandbastingfrequentlywithreservedvinaigrettemixtureduringthelast3minutes.PERSERVING1skewerequals194cal.,7gfat(2gsat.fat),46mgchol.,288mgsodium,7gcarb.,1gfiber,25gpro.DiabeticExchanges:3leanmeat,11/2fat,1/2starch.

BerryNiceBrisketCranberryjuiceandcranberrysaucemakethistenderbrisketsotasty.It’swonderfulforaholidaybuffet.—CAROLHUNIHANALAMOSA,CO

PREP:15MIN.•BAKE:3HOURS+STANDING•MAKES:10-12SERVINGS

1/4cupall-purposeflour1can(141/2ounces)beefbroth1can(14ounces)whole-berrycranberrysauce1cupcranberryjuice3garliccloves,minced1tablespoonmincedfreshrosemaryor1teaspoondriedrosemary,crushed1largeonion,thinlysliced1freshbeefbrisket(3to4pounds)1/2teaspoonsalt1/4teaspoonpepper

1.Inalargebowl,combineflourandbrothuntilsmooth.Stirinthecranberrysauce,cranberryjuice,garlicandrosemary.Pourintoalargeroastingpan.Topwithonionslices.2.Seasonthebrisketwithsaltandpepper.Placefatsideupinpan.Coverandbakeat350°for3-31/2hoursoruntiltender,bastingoccasionally.

3.Removebriskettoaservingplatterandletstandfor15minutes.Thinlyslicemeatacrossthegrain;servewithonionandpanjuices.NOTEThisisafreshbeefbrisket,notcornedbeef.PERSERVING3ouncesequals219cal.,5gfat(2gsat.fat),48mgchol.,298mgsodium,18gcarb.,1gfiber,24gpro.DiabeticExchanges:3leanmeat,1starch.

BeefMacaroniSkilletThisstovetopfavoriteistastyandstick-to-your-ribs.It’seasytoprepare,perfectforafteralongdayatwork.—CARMENEDWARDSMIDLAND,TX


1/2poundleangroundbeef(90%lean)1/3cupchoppedonion1/4cupchoppedgreenpepper11/2cupsspicyhotV8juice1/2cupuncookedelbowmacaroni1teaspoonWorcestershiresauce1/4teaspoonpepper

Inalargeskillet,cookthebeef,onionandgreenpepperovermediumheatuntilmeatisnolongerpink;drain.Stirintheremainingingredients.Bringtoaboil.Reduceheat;coverandsimmerfor18-20minutesoruntilmacaroniistender.

PERSERVING11/4cupsequals291cal.,9gfat(4gsat.fat),56mgchol.,689mgsodium,25gcarb.,2gfiber,26gpro.DiabeticExchanges:3leanmeat,2vegetable,1starch.

FASTFIX

BeefPitaswithYogurtSauceI’vealwayswantedtotourtheMediterranean,butthisisascloseasI’llget…fornow.Topthesegyroswithayogurtsaucethatdoublesasadipforpitachips.—DANIELANDERSONPLEASANTPRAIRIE,WI


1cup(8ounces)fat-freeplainyogurt1/4cupmincedfreshparsley1garlicclove,minced1/8teaspoonplus

1/2teaspoonsalt,divided1poundbeeftopsirloinsteak,cutintothinstrips1teaspoondriedoregano1teaspoonmincedfreshrosemary1/4teaspoonpepper4teaspoonsoliveoil,divided1largesweetonion,sliced4wholepitabreads,warmed

1.Inasmallbowl,mixyogurt,parsley,garlicand1/8teaspoonsalt.Tossbeefwithherbs,pepperandremainingsalt.2.Inalargenonstickskillet,heat2teaspoonsoilovermedium-highheat.Addtheonion;cookandstirfor4-6minutesoruntiltender.Removefrompan.3.Insameskillet,heatremainingoilovermedium-highheat.Addbeef;cookandstir2-3minutesoruntilnolongerpink.Serveonpitas;topwithonionandsauce.

PERSERVING1filledpitawith1/4cupsauceequals405cal.,10gfat(2gsat.fat),47mgchol.,784mgsodium,45gcarb.,2gfiber,33gpro.DiabeticExchanges:3starch,3leanmeat,1fat.

FREEZEITSLOWCOOKERStamp-of-ApprovalSpaghettiSauceMyfatherisprettyopinionated…especiallyaboutfood.Thisrecipereceivedhisnearlyunattainablestampofapproval,andIhaveyettohearanydisagreementfromanyonewhohastriedit!—MELISSATAYLORHIGLEY,AZ


2poundsgroundbeef3/4poundbulkItaliansausage4mediumonions,finelychopped8garliccloves,minced4cans(141/2ounceseach)dicedtomatoes,undrained4cans(6ounceseach)tomatopaste1/2cupwater1/4cupsugar1/4cupWorcestershiresauce1tablespooncanolaoil1/4cupmincedfreshparsley2tablespoonsmincedfreshbasilor2teaspoonsdriedbasil1tablespoonmincedfreshoreganoor1teaspoondriedoregano4bayleaves

1teaspoonrubbedsage1/2teaspoonsalt1/2teaspoondriedmarjoram1/2teaspoonpepperHotcookedspaghetti

1.InaDutchoven,cookthebeef,sausage,onionsandgarlicovermediumheatuntilmeatisnolongerpink;drain.2.Transfertoa5-qt.slowcooker.Stirinthetomatoes,tomatopaste,water,sugar,Worcestershiresauce,canolaoilandseasonings.3.Coverandcookonlowfor8-10hours.Discardbayleaves.Servewithspaghetti.FREEZEOPTIONCoolbeforeplacinginafreezercontainer.Coverandfreezeforupto3months.Thawintherefrigeratorovernight.Placeinalargesaucepan;heatthrough,stirringoccasionally.Servewithspaghetti.PERSERVING1cupsauce(calculatedwithoutspaghetti)equals298cal.,12gfat(4gsat.fat),48mgchol.,557mgsodium,30gcarb.,7gfiber,20gpro.DiabeticExchanges:4vegetable,2leanmeat,2fat.

Bacon-CheddarMeatLoavesIt’seasytogetyourfamilyeatinghealthierwiththesefunlittlemeatloaves.Noonewillguessthey’relight—they’retoppedwithbaconandmeltedcheese!—TONYAVOWELSVINEGROVE,KY


4eggwhites1/2cupcrushedreducedfatRitzcrackers(about12crackers)1/3cupplus8teaspoonsshreddedreducedfatcheddarcheese,divided1/4cupchoppedonion1/2teaspoonsalt1/4teaspoonpepper1poundleangroundbeef(90%lean)2turkeybaconstrips,cutinhalf

1.Inalargebowl,combinetheeggwhites,crackers,1/3cupcheese,onion,saltandpepper.Crumblebeefovermixtureandmixwell.Shapeintofoursmallloaves;placeinanungreased11x7-in.bakingdish.Topeachwithahalf-stripofbacon.2.Bakeat350°for35-40minutesoruntilnopinkremainsandathermometerreads160°.Sprinklewithremainingcheese;bakefor2-3minuteslongeroruntilcheeseismelted.PERSERVING1meatloafequals296cal.,15gfat(6gsat.fat),86mgchol.,672mgsodium,9gcarb.,tracefiber,30gpro.DiabeticExchanges:4leanmeat,1/2starch,1/2fat.

FASTFIX

Open-FacedRoastBeefSandwichesArugulabringsthezingtothissandwich.Iusuallymakeextrasbecausemostpeoplewhotastethemwantseconds.—MARYPRICEYOUNGSTOWN,OH


1poundsliceddeliroastbeef8slicesciabattabread(1/2inchthick)2cupsfresharugula2cupstornromaine4teaspoonsoliveoil1tablespoonlemonjuice1tablespoonwhitewinevinegar11/2teaspoonspreparedhorseradish

Placeroastbeefonciabattaslices.Inalargebowl,combinearugulaandromaine.Inasmallbowl,whiskremainingingredientsuntilblended.Drizzleovergreens;tosstocoat.Arrangeoverbeef;serveimmediately.

overgreens;tosstocoat.Arrangeoverbeef;serveimmediately.PERSERVING1open-facedsandwichequals150cal.,5gfat(1gsat.fat),32mgchol.,422mgsodium,14gcarb.,1gfiber,14gpro.DiabeticExchanges:2leanmeat,1starch,1/2fat.

FASTFIX

Juicy&DeliciousMixedSpiceBurgersNotyouraverageburgers,theseMiddleEasternpattiesareseasonedwithfreshherbsandwarmspicessuchascinnamon,pepperandnutmeg.Servingthemwithtzatzikisauceisoptional,butyouwon’tregretitifyoudo.—ANNEHENRYTORONTO,ON


1mediumonion,finelychopped3tablespoonsmincedfreshparsley2tablespoonsmincedfreshmint1garlicclove,minced3/4teaspoongroundallspice3/4teaspoonpepper1/2teaspoongroundcinnamon1/2teaspoonsalt1/4teaspoongroundnutmeg11/2poundsleangroundbeef(90%lean)Refrigeratedtzatzikisauce,optional

1.Inalargebowl,combinethefirstnineingredients.Addbeef;mixlightlybutthoroughly.Shapeintosix4x2-in.oblongpatties.2.Grillpatties,covered,overmediumheatorbroil4in.fromtheheatfor4-6minutesoneachsideoruntilathermometerreads160°.Ifdesired,servewithsauce.PERSERVING1burger(calculatedwithouttzatzikisauce)equals192cal.,9gfat(4gsat.fat),71mgchol.,259mgsodium,3gcarb.,1gfiber,22gpro.DiabeticExchange:3leanmeat.

FREEZEIT

MostaccioliYearsago,afriendsharedhercheesybakedpastarecipewithme.Ilovetoserveitwithasaladandgarlicbread.It’sgreatforentertaining.—MARGARETMCNEILGERMANTOWN,TN

PREP:25MIN.•BAKE:25MIN.•MAKES:2CASSEROLES(6SERVINGSEACH)

1package(16ounces)mostaccioli11/2poundsgroundbeef11/4cupschoppedgreenpepper1cupchoppedonion1jar(26ounces)spaghettisauce1can(103/4ounces)condensedcheddarcheesesoup,undiluted11/2teaspoonsItalianseasoning3/4teaspoonpepper2cups(8ounces)shreddedpart-skimmozzarellacheese,divided

1.Preheatovento350°.Cookmostaccioliaccordingtopackagedirections.

Meanwhile,inalargeskillet,cookbeef,greenpepperandonionovermediumheatuntilmeatisnolongerpink;drain.Stirinspaghettisauce,soup,Italianseasoningandpepper.

2.Drainmostaccioli.Addmostaccioliand11/2cupscheesetobeefmixture.Transfertotwogreased11x7-in.bakingdishes.Sprinklewiththeremainingcheese.3.Coverandbake20minutes.Uncover;bake5-10minuteslongeroruntilbubblyandcheeseismelted.FREEZEOPTIONCoverandfreezeunbakedcasserolesupto3months.Touse,thawinrefrigeratorovernight.Removefromrefrigerator30minutesbeforebaking.Preheatovento350°.Bake,covered,50-60minutesoruntilathermometerreads165°andcheeseismelted.PERSERVING1cupequals351cal.,12gfat(5gsat.fat),42mgchol.,633mgsodium,39gcarb.,3gfiber,22gpro.DiabeticExchanges:21/2starch,2leanmeat,1fat.

FASTFIX

ChiliBeefPastaRightafterIgotmarried,myauntgavemeherrecipeforskilletspaghettiandtoldmeitwasidealforaquickweeknightmeal.Overtheyears,I’vetinkeredwiththeingredientsandplayedwithseasoningstomakeitahealthierdishthatmyfamilytrulyloves.—KRISTENKILLIANDEPEW,NY


1poundleangroundbeef(90%lean)2tablespoonsdriedmincedonion2teaspoonsdriedoregano2teaspoonschilipowder1/2teaspoongarlicpowder1/8teaspoonsalt3cupstomatojuice2cupswater

1can(6ounces)tomatopaste1teaspoonsugar8ouncesuncookedwholewheatspiralpastaChoppedtomatoesandmincedfreshoregano,optional

1.InaDutchoven,cookbeefovermediumheat6-8minutesoruntilnolongerpink,breakingintocrumbles;drain.Stirinseasonings.2.Addtomatojuice,water,tomatopasteandsugartopan;bringtoaboil.Stirinpasta.Reduceheat;simmer,covered,20-22minutesoruntilpastaistender,stirringoccasionally.Ifdesired,topwithchoppedtomatoesandoregano.

PERSERVING11/3cupsequals319cal.,7gfat(2gsat.fat),47mgchol.,442mgsodium,41gcarb.,6gfiber,24gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable.

FASTFIX

Mexi-MacSkilletMyhusbandandIlovethissimplerecipe!Becauseyoudon’tneedtoprecookthemacaroni,it’satime-savingdish.—MAURANERAMSEYFORTWAYNE,IN


1poundleangroundbeef(90%lean)1largeonion,chopped1can(141/2ounces)dicedtomatoes,undrained1can(8ounces)tomatosauce1cupfreshorfrozencorn1/2cupwater11/4teaspoonschilipowder1teaspoondriedoregano1/2teaspoonsalt2/3cupuncookedelbowmacaroni2/3cupshreddedreducedfatcheddarcheese

1.Inalargenonstickskillet,cookbeefandonionovermedium-highheat5-7minutesoruntilbeefisnolongerpink,breakingupbeefintocrumbles.Drain.2.Stirintomatoes,tomatosauce,corn,waterandseasonings;bringtoaboil.Stirinmacaroni.Reduceheat;simmer,covered,15-20minutesoruntilmacaroniistender.Sprinklewithcheese.PERSERVING1cupequals283cal.,11gfat(5gsat.fat),55mgchol.,716mgsodium,23gcarb.,4gfiber,25gpro.DiabeticExchanges:3leanmeat,1starch,1vegetable.

TOPTIP

Mexi-MacSkilletiseasy.Changeditupalittle.UsedVelveeta,cutbackontheoregano.Thisisago-towhenIwantfastcomfortfood.—SUBARDTASTEOFHOME.COM


MoroccanBeefKabobsMygrandmother’shomemademarinadeaddstangandtendernesstobeefkabobs.Herblendofherbsandspicespunchesuptheflavorwithoutaddinglotsofcalories.—JENNIFERSHAWDORCHESTER,MA


1cupchoppedfreshparsley1cupchoppedfreshcilantro1/4cupgratedonion3tablespoonslemonjuice2tablespoonsoliveoil1tablespoongroundcumin1tablespoongroundcoriander1tablespoonpaprika1tablespooncidervinegar1tablespoonketchup2garliccloves,minced1teaspoonmincedfreshgingerroot

1teaspoonThairedchilipasteDashsaltandpepper2poundsbeeftopsirloinsteak,cutinto1-inchpieces

1.Inalargeresealableplasticbag,combinetheparsley,cilantro,onion,lemonjuice,oil,cumin,coriander,paprika,vinegar,ketchup,garlic,ginger,chilipaste,saltandpepper;addbeef.Sealbagandturntocoat;refrigeratefor8hoursorovernight.2.Drainanddiscardmarinade.Oneightmetalorsoakedwoodenskewers,threadbeefcubes.Moistenapapertowelwithcookingoil;usinglong-handledtongs,lightlycoatthegrillrack.3.Grillbeef,covered,overmedium-highheatorbroil4in.fromtheheatfor8-12minutesoruntilmeatreachesdesireddoneness,turningoccasionally.PERSERVING1kabobequals185cal.,9gfat(3gsat.fat),63mgchol.,91mgsodium,3gcarb.,1gfiber,22gpro.DiabeticExchanges:3leanmeat,1/2fat.

SLOWCOOKERMexicanShreddedBeefWrapsIfirstservedthisgo-toslowcookerdishfollowingmyson’sbaptism.Imadeadoublebatchandfedacrowdof20!—AMYLENTSGRANDFORKS,ND


1smallonion,finelychopped1jalapenopepper,seededandminced3garliccloves,minced1bonelessbeefchuckroast(2to3pounds)1/2teaspoonsalt1/2teaspoonpepper1can(8ounces)tomatosauce1/4cuplimejuice1tablespoonchilipowder1teaspoongroundcumin

1/4teaspooncayennepepper6flourorwholewheattortillas(8inches)Optionaltoppings:tornromaine,choppedtomatoesandslicedavocado

1.Placeonion,jalapenoandgarlicina4-qt.slowcooker.Sprinkleroastwithsaltandpepper;placeovervegetables.Inasmallbowl,mixtomatosauce,limejuice,chilipowder,cuminandcayenne;pouroverroast.2.Cook,covered,onlow6-8hoursoruntilmeatistender.Removeroast;coolslightly.Shredmeatwithtwoforks;returntoslowcooker.Servebeefontortillaswithtoppingsofyourchoice.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.PERSERVING1wrap(calculatedwithoutoptionaltoppings)equals428cal.,18gfat(6gsat.fat),98mgchol.,696mgsodium,31gcarb.,1gfiber,35gpro.DiabeticExchanges:5leanmeat,2starch.

5INGREDIENTS

HamburgerCasseroleThisrecipehastraveledallaroundthecountry!MymotherstartedmakingitinPennsylvania,thenIbroughtittoTexaswhenIgotmarried.I’mstillmakingitinCalifornia,andmydaughtertreatsherfriendstothedishinColorado.—HELENCARMICHALLSANTEE,CA


2poundsleangroundbeef(90%lean)4poundspotatoes,peeledandsliced1/4inchthick1largeonion,sliced1teaspoonsalt1/2teaspoonpepper1teaspoonbeefbouillongranules1cupboilingwater1can(28ounces)dicedtomatoes,undrainedMincedfreshparsley,optional

InaDutchoven,layerhalfofthemeat,potatoesandonion.Sprinklewithhalfthesaltandpepper.Repeatlayers.Dissolvebouilloninwater;pouroverall.Topwithtomatoes.Coverandcookovermediumheatfor45-50minutesoruntilpotatoesaretender.Garnishwithparsleyifdesired.PERSERVING1cupequals270cal.,8gfat(3gsat.fat),57mgchol.,493mgsodium,30gcarb.,3gfiber,21gpro.DiabeticExchanges:3leanmeat,2starch.

FASTFIX

SaucyBeefwithBroccoliWhenI’mlookingforafastentree,Iturntomyfavoritebeefandbroccolistir-fry.Itfeaturesatantalizingsaucemadewithgarlicandginger.—ROSAEVANSODESSA,MO


1tablespooncornstarch1/2cupreduced-sodiumbeefbroth1/4cupsherryoradditionalbeefbroth2tablespoonsreduced-sodiumsoysauce1tablespoonbrownsugar1garlicclove,minced1teaspoonmincedfreshgingerroot2teaspoonscanolaoil,divided1/2poundbeeftopsirloinsteak,cutinto

1/4-inchstrips2cupsfreshbroccoliflorets8greenonions,cutinto1-inchpieces

1.Inasmallbowl,mixthefirstseveningredients.Inalargenonstickskillet,heat1teaspoonoilovermedium-highheat.Addbeef;stir-fry1-2minutesoruntilnolongerpink.Removefromthepan.2.Stir-frybroccoliinremainingoil4-5minutesoruntilcrisp-tender.Addgreen

onions;cook1-2minuteslongerorjustuntiltender.3.Stircornstarchmixtureandaddtopan.Bringtoaboil;cookandstirfor2-3minutesoruntilthickened.Returnbeeftothepanandheatmixturethrough.


FREEZEITFASTFIX

SirloininWineSauceThisrecipeisbothafamilyfavoriteandoneIenjoymakingforcompany.Thetendersirloinisdeliciousoverpasta.—BARBARAKAMMWILMINGTON,DE


2tablespoonsall-purposeflour1/8teaspoongroundmustard1poundbeeftopsirloinsteak,thinlysliced2tablespoonsbutter1can(101/2ounces)condensedbeefconsomme,undiluted1/2cupdryredwineorbeefbroth1jar(41/2ounces)slicedmushrooms,drained1/4cupchoppedgreenonions1teaspoonWorcestershiresauceHotcookedlinguine

1.Inalargeresealableplasticbag,combineflourandmustard.Addbeef,afewpiecesatatime,andshaketocoat.2.Inalargeskillet,brownbeefinbutter.Addconsommeandwine.Stirinthemushrooms,onionsandWorcestershiresauce.Bringtoaboil.Reduceheat;simmer,uncovered,for10-15minutesoruntilsauceisthickened.Servewith

linguine.FREEZEOPTIONCoolbeefmixture.Freezeinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatthroughslowlyinacoveredskilletuntilathermometerinsertedintobeefreads165°,stirringoccasionallyandaddingalittlebrothorwaterifnecessary.Serveasdirected.

PERSERVING3/4cup(calculatedwithoutlinguine)equals258cal.,10gfat(5gsat.fat),61mgchol.,748mgsodium,7gcarb.,1gfiber,28gpro.DiabeticExchanges:3leanmeat,11/2fat,1/2starch.

FASTFIX

Beef&SpinachLoMeinIfyoulikegoodChinesefood,thisdishwilldefinitelysatisfy.Idiscoveredtherecipeataninternationalluncheon,andnowit’sinregularrotation.—DENISEPATTERSONBAINBRIDGE,OH


1/4cuphoisinsauce2tablespoonssoysauce1tablespoonwater2teaspoonssesameoil2garliccloves,minced1/4teaspooncrushedredpepperflakes1poundbeeftoproundsteak,thinlysliced6ouncesuncookedspaghetti4teaspoonscanolaoil,divided1can(8ounces)slicedwaterchestnuts,drained2greenonions,sliced1package(10ounces)freshspinach,coarselychopped1redchilipepper,seededandthinlysliced

1.Inasmallbowl,mixthefirstsixingredients.Remove1/4cupmixturetoalargebowl;addbeefandtosstocoat.Marinateatroomtemperature10minutes.2.Cookspaghettiaccordingtopackagedirections.Meanwhile,inalargeskillet,

heat11/2teaspoonscanolaoil.Addhalfofthebeefmixture;stir-fry1-2minutesoruntilnolongerpink.Removefrompan.Repeatwithanadditional11/2teaspoonsoilandremainingbeefmixture.3.Stir-frywaterchestnutsandgreenonionsinremainingcanolaoilfor30seconds.Stirinthespinachandremaininghoisinmixture;cookuntilspinachiswilted.Returnbeeftopan;heatthrough.4.Drainthespaghetti;addtobeefmixtureandtosstocombine.Sprinklewithchilipepper.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING11/3cupsequals363cal.,10gfat(2gsat.fat),51mgchol.,652mgsodium,40gcarb.,4gfiber,28gpro.DiabeticExchanges:3leanmeat,2vegetable,11/2starch,1fat.

SLOWCOOKERSassyPotRoastWelostthisrecipeforseveralyears,soit’sevenmorespecialtousnowthatwefounditagain.Ilovewalkingintomyhouseafteralongdayattheofficeandsmellingthislovelypotroast.—SUSANBURKETTMONROEVILLE,PA


1bonelessbeefchuckroast(2pounds)1/2teaspoonsalt1/2teaspoonpepper2teaspoonsoliveoil1largeonion,chopped1can(8ounces)tomatosauce1/4cupwater1/4cuplemonjuice1/4cupcidervinegar1/4cupketchup2tablespoonsbrownsugar1tablespoonWorcestershiresauce1/2teaspoongroundmustard1/2teaspoonpaprika

1.Sprinklebeefwithsaltandpepper.Inalargeskillet,brownbeefinoilonallsides;drain.2.Transfertoa4-qt.slowcooker.Sprinklewithonion.Combinetheremainingingredientsandpouroverthemeat.Coverandcookonlowfor8-10hoursoruntilmeatistender.Skimfat.Ifdesired,thickenthecookingliquid.PERSERVING3ouncescookedbeefequals243cal.,12gfat(4gsat.fat),74mgchol.,443mgsodium,10gcarb.,1gfiber,23gpro.DiabeticExchange:3leanmeat.

MakeoverLasagnaTheTasteofHomeTestKitchencutthefatinmyclassicmeat-lover’slasagna.Weenjoythishealthierversion,andnowIcanservelasagnamoreoften.—JACOBKITZMANSEATTLE,WA


3/4poundleangroundbeef(90%lean)3/4poundItalianturkeysausagelinks,casingsremoved1mediumonion,chopped1mediumgreenpepper,chopped

1jar(26ounces)spaghettisauce1package(8ounces)reducedfatcreamcheese,cubed1cup(8ounces)1%cottagecheese1largeegg,lightlybeaten1tablespoonmincedfreshparsley6wholewheatlasagnanoodles,cookedanddrained1cup(4ounces)shreddedreducedfatItaliancheeseblend3teaspoonsItalianseasoning,divided1cup(4ounces)shreddedpart-skimmozzarellacheese

1.Inalargeskillet,cookthebeef,sausage,onionandgreenpepperovermediumheatuntilmeatisnolongerpink;drain.Setaside1cupspaghettisauce;stirremainingsauceintomeatmixture.Bringtoaboil.Reduceheat;simmer,uncovered,for8-10minutesoruntilthickened.2.Inasmallsaucepan,meltcreamcheeseovermediumheat.Removefromtheheat.Stirinthecottagecheese,eggandparsley.3.Spreadmeatsauceintoa13x9-in.bakingdishcoatedwithcookingspray.Topwiththreenoodles,Italiancheeseblend,11/2teaspoonsItalianseasoningandcreamcheesemixture.Layerwithremainingnoodlesandreservedspaghettisauce;sprinklewiththemozzarellaandremainingItalianseasoning.4.Coverandbakeat350°for35minutes.Bake,uncovered,for10-15minutesoruntilbubbly.Letstandfor15minutesbeforecutting.PERSERVING1pieceequals298cal.,15gfat(7gsat.fat),78mgchol.,772mgsodium,17gcarb.,3gfiber,23gpro.DiabeticExchanges:3leanmeat,11/2fat,1starch.

THESKINNY

Theoriginalrecipeusedapoundeachofregulargroundbeef(80%lean)andItalianporksausage.Changingtolighteringredientsanddecreasingthemby25%cutthefatfrom9gramsto3gramsandsaturatedfatfrom3gramsto1gramperserving.That’sasavingsof67%!

5INGREDIENTSSLOWCOOKERSo-EasySwissSteakLetyourslowcookersimmerupthisfuss-freeandflavorfulSwisssteak.It’sperfectforbusydays…thelongeritcooks,thebetterittastes!—SARAHBURKSWATHENA,KS


1tablespoonall-purposeflour1/4teaspoonsalt1/8teaspoonpepper3/4poundbeeftoproundsteak1/2mediumonion,cutinto

1/4-inchslices1/3cupchoppedcelery1can(8ounces)tomatosauce

1.Inalargeresealableplasticbag,combinetheflour,saltandpepper.Cutbeefintotwoportions;addtobagandshaketocoat.2.Placeonionina3-qt.slowcookercoatedwithcookingspray.Layerwiththebeef,celeryandtomatosauce.Coverandcookonlowfor6-8hoursoruntilmeatistender.PERSERVING1servingequals272cal.,5gfat(2gsat.fat),96mgchol.,882mgsodium,13gcarb.,2gfiber,41gpro.

SLOWCOOKERMediterraneanPotRoastDinnerIfirstmadethisrecipeonecoldwinterday.Myfamily(adults,kidsanddogs)werehavingablastsleddingandplayinginthesnowallday,andwhenwecameinsidesupperwasready!Thepotroastisperfectservedwithmashedpotatoes,riceorcrustydinnerrolls.—HOLLYBATTISTEBARRINGTON,NJ


2poundspotatoes(about6medium),peeledandcutinto2-inchpieces5mediumcarrots(about3/4pound),cutinto1-inchpieces2tablespoonsall-purposeflour1bonelessbeefchuckroast(3to4pounds)1tablespoonoliveoil8largefreshmushrooms,quartered2celeryribs,chopped1mediumonion,thinlysliced1/4cupslicedGreekolives1/2cupmincedfreshparsley,divided1can(141/2ounces)fire-roasteddicedtomatoes,undrained1tablespoonmincedfreshoreganoor1teaspoondriedoregano1tablespoonlemonjuice2teaspoonsmincedfreshrosemaryor1/2teaspoondriedrosemary,crushed

2garliccloves,minced3/4teaspoonsalt1/4teaspoonpepper1/4teaspooncrushedredpepperflakes,optional

1.Placepotatoesandcarrotsina6-qt.slowcooker.Sprinkleflouroverallsurfacesofroast.Inalargeskillet,heatoilovermedium-highheat.Brownroastonallsides.Placeovervegetables.

2.Addmushrooms,celery,onion,olivesand1/4cupparsleytoslowcooker.Inasmallbowl,mixremainingingredients;pourovertop.3.Cook,covered,onlow8-10hoursoruntilmeatandvegetablesaretender.Removebeef.Stirremainingparsleyintovegetables.Servebeefwithvegetables.PERSERVING3ouncescookedbeefwith1cupvegetablesequals422cal.,18gfat(6gsat.fat),111mgchol.,538mgsodium,28gcarb.,4gfiber,37gpro.DiabeticExchanges:5leanmeat,11/2starch,1vegetable,1/2fat.

FASTFIX

PepperSteakwithPotatoesIaddedpotatoestoafavoriteAsianpeppersteakrecipe.Nowthismeatyskilletdishsatisfieseveryoneinmyhousefullofhungryguys.—KRISTINEMARRACLIFTONPARK,NY


11/2poundsredpotatoes(about5medium),sliced1/2cupwater1cupbeefbroth4teaspoonscornstarch1/8teaspoonpepper2tablespoonsoliveoil,divided1beeftopsirloinsteak(1pound),thinlysliced1garlicclove,minced1mediumgreenpepper,julienned1smallonion,chopped

1.Placepotatoesandwaterinalargemicrowave-safedish.Microwave,covered,onhighfor5-7minutesoruntiltender.2.Meanwhile,inasmallbowl,mixbroth,cornstarchandpepperuntilsmooth.Inalargeskillet,heat1tablespoonoilovermedium-highheat.Addbeef;cookandstirfor2-3minutesoruntilnolongerpink.Addgarlic;cook1minutelonger.Removefrompan.3.Inthesamepan,heatremainingoil.Addgreenpepperandonion;cookandstiruntilvegetablesarecrisp-tender.Stircornstarchmixtureandaddtopan.Bringtoaboil;cookandstir1-2minutesoruntilsauceisthickened.Addpotatoesandbeeftopan;heatthrough.NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1cupequals277cal.,10gfat(2gsat.fat),55mgchol.,179mgsodium,27gcarb.,3gfiber,23gpro.DiabeticExchanges:2meat,2vegetable,1starch.

5INGREDIENTS

Spud-StuffedPeppersWedon’tcareforrice,soIcreatedastuffedpepperrecipethatusesfreshpotatoesfrommygarden.—JOYCEJANDERAHANOVER,KS


2mediumgreenpeppers1/2poundleangroundbeef(90%lean)1mediumpotato,peeledandgrated11/2teaspoonschilipowder1/4teaspoonsaltDashcoarselygroundpepper1/4cupshreddedreducedfatcheddarcheese

1.Cuttopsoffpeppersandremoveseeds.Inlargesaucepan,cookpeppersinboilingwaterfor4-5minutes.Drainandrinseincoldwater;invertonpapertowels.2.Inanonstickskillet,cookbeefandpotatoovermediumheatuntilmeatisnolongerpink;drain.Stirinthechilipowder,saltandpepper.Spoonmixtureintopeppers.3.Placeinasmallbakingpancoatedwithcookingspray.Coverandbakeat350°for35minutes.Sprinklewithcheese.Bake,uncovered,5-10minuteslongeroruntilcheeseismelted.PERSERVING1stuffedpepperequals332cal.,12gfat(6gsat.fat),66mgchol.,487mgsodium,28gcarb.,5gfiber,29gpro.DiabeticExchanges:3leanmeat,2vegetable,1starch,1fat.

5INGREDIENTSFASTFIX

AsianBeefandNoodlesThisdelicious,economicaldishtakesonlyfiveingredients—allofwhichareeasytokeeponhand.Servewithadashofsoysauceandasideoffreshpineappleslices.Youcanalsotryitwithgroundturkeyinsteadofbeef.—LAURASTENBERGWYOMING,MN


1poundleangroundbeef(90%lean)2packages(3ounceseach)Orientalramennoodles,crumbled21/2cupswater2cupsfrozenbroccolistir-fryvegetableblend1/4teaspoongroundginger2tablespoonsthinlyslicedgreenonion

1.Inalargeskillet,cookbeefovermediumheatuntilnolongerpink;drain.Addthecontentsofoneramennoodleflavoringpacket;stiruntildissolved.Removebeefandsetaside.2.Inthesameskillet,combinethewater,vegetables,ginger,noodlesandcontentsofremainingflavoringpacket.Bringtoaboil.Reduceheat;coverandsimmerfor3-4minutesoruntilnoodlesaretender,stirringoccasionally.Returnbeeftothepanandheatthrough.Stirinonion.


624mgsodium,31gcarb.,3gfiber,27gpro.DiabeticExchanges:3leanmeat,2starch,1fat.

FREEZEITSLOWCOOKERMeatLoafwithChiliSauceIusedtoservethismeatloafrecipeinmycafe.Everyoneaskedforit.Iadapteditforhomewithmyslowcooker,whereit’squitepopular,too.—ROBERTCOXLASCRUCES,NM

PREP:20MIN.•COOK:3HOURS+STANDING•MAKES:8SERVINGS

1largeonion,finelychopped1/2cupseasonedbreadcrumbs1smallgreenpepper,chopped2largeeggs,lightlybeaten1/2cupchilisauce2tablespoonsspicybrownmustard3to4garliccloves,minced3/4teaspoonsalt1/4teaspoondriedoregano1/4teaspoondriedbasil2poundsleangroundbeef(90%lean)Additionalchilisauce,optional

1.Cutfour20x3-in.stripsofheavy-dutyfoil;crisscrosssotheyresemblespokesofawheel.Placestripsonbottomandupsidesofa5-qt.slowcooker.Coatstripswithcookingspray.2.Inalargebowl,combinethefirst10ingredients.Addbeef;mixlightlybutthoroughly.Shapeintoa9-in.roundloaf.Placeloafincenterofstripsinslowcooker.3.Cook,covered,onlow3-4hoursoruntilathermometerreadsatleast160°.Ifdesired,spoonadditionalchilisauceovermeatloaf.Letstandfor10minutes.Usingfoilstripsashandles,removemeatloaftoaplatter.FREEZEOPTIONSecurelywrapandfreezecooledmeatloafinplasticwrapandfoil.Touse,partiallythawinrefrigeratorovernight.Unwrapmeatloaf;reheatonagreasedshallowbakingpaninapreheated350°ovenuntilheatedthroughandathermometerinsertedintocenterreads165°.PERSERVING1sliceequals253cal.,11gfat(4gsat.fat),123mgchol.,686mgsodium,12gcarb.,1gfiber,25gpro.DiabeticExchanges:3leanmeat,1starch.

CabbageRollCasseroleIlayercabbagewithtomatosauceandbeeftocreateaheartycasserolethattasteslikecabbagerolls,butwithoutallthework.—DOREENMARTINKITIMAT,BC


2poundsgroundbeef1largeonion,chopped3garliccloves,minced2cans(15ounceseach)tomatosauce,divided1teaspoondriedthyme1/2teaspoondillweed1/2teaspoonrubbedsage1/4teaspoonsalt1/4teaspoonpepper1/4teaspooncayennepepper2cupscookedrice4baconstrips,cookedandcrumbled1mediumheadcabbage(2pounds),shredded

1cup(4ounces)shreddedpart-skimmozzarellacheese

1.Preheatovento375°.Inalargeskillet,cookbeefandonionovermediumheatuntilmeatisnolongerpink.Addgarlic;cook1minutelonger.Drain.Stirinonecanoftomatosauceandseasonings.Bringtoaboil.Reduceheat;coverandsimmer5minutes.Stirinriceandbacon;heatthrough.Removefromheat.2.Layerathirdofthecabbageinagreased13x9-in.bakingdish.Topwithhalfofthemeatmixture.Repeatlayers;topwithremainingcabbage.Pourremainingtomatosauceovertop.3.Coverandbakefor45minutes.Uncover;sprinklewithcheese.Bake10minuteslongeroruntilcheeseismelted.Letstand5minutesbeforeserving.PERSERVING1servingequals230cal.,8gfat(4gsat.fat),44mgchol.,620mgsodium,18gcarb.,3gfiber,20gpro.DiabeticExchanges:3vegetable,21/2leanmeat,1/2fat.

GingeredBeefStir-FryAfriendwhoownsabed-and-breakfastinMarylandsharedthisrecipewithme.It’sadeliciouslydifferentwaytoprepareasparagus.ThezestyAsianflavorscomethroughbutaren’tatalloverpowering.—SONJABLOWNIXA,MO

PREP:20MIN.+MARINATING•COOK:20MIN.•MAKES:4SERVINGS

3tablespoonsreduced-sodiumsoysauce,divided1tablespoonsherry1/4teaspoonmincedfreshgingerrootordashgroundginger1/2poundbeefflanksteak,cutintothinstrips1teaspooncornstarch1/2cupbeefbroth11/2teaspoonshoisinsauce1/8teaspoonsugar2tablespoonscanolaoil,divided2poundsfreshasparagus,cutinto1-inchlengths1garlicclove,minced3cupshotcookedrice

1.Inalargeresealableplasticbag,combine2tablespoonssoysauce,sherryandginger;addbeef.Sealthebagandturntocoat;refrigeratefor30minutes.2.Inasmallbowl,combinethecornstarch,broth,hoisinsauce,sugarandremainingsoysauceuntilsmooth;setaside.3.Inalargeskilletorwok,stir-frybeefin1tablespoonoiluntilnolongerpink.Removeandsetaside.Stir-fryasparagusinremainingoiluntilcrisp-tender.Addthegarlic;cook1minutelonger.4.Stircornstarchmixtureandaddtothepan.Bringtoaboil;cookandstir2minutesoruntilthickened.Returnbeeftothepan;heatthrough.Servewithrice.

PERSERVING11/4cupsstir-frywith3/4cupriceequals347cal.,12gfat(2gsat.fat),27mgchol.,645mgsodium,41gcarb.,2gfiber,18gpro.DiabeticExchanges:2starch,2fat,1leanmeat,1vegetable.

FASTFIX

CheeseburgerMacaroniSkilletThisistheultimatesimple,satisfyingsupperthatusesitemsItypicallyhaverightinmyowncupboard.Plus,cleanup’sasnapsinceIcookitallinoneskillet.—JULIMEYERSHINESVILLE,GA


1poundleangroundbeef(90%lean)8ouncesuncookedwholewheatelbowmacaroni3cupsreduced-sodiumbeefbroth3/4cupfat-freemilk3tablespoonsketchup2teaspoonsMontrealsteakseasoning1teaspoonpreparedmustard1/4teaspoononionpowder1cup(4ounces)shreddedreducedfatcheddarcheeseMincedchives

1.Inalargeskillet,cookthegroundbeefovermediumheat6-8minutesoruntilnolongerpink,breakingintocrumbles;drain.2.Stirinmacaroni,broth,milk,ketchup,steakseasoning,mustardandonionpowder;bringtoaboil.Reduceheat;simmer,uncovered,10-15minutesoruntilmacaroniistender.Stirincheeseuntilmelted.Sprinklewithchives.PERSERVING1cupequals338cal.,11gfat(5gsat.fat),64mgchol.,611mgsodium,32gcarb.,4gfiber,27gpro.

BraisedHanukkahBrisketMymotheralwaysusedthemostmarbledcutofbrisketshecouldfindtomakethisrecipesoshe’dgetthemostflavor.Whensheaddedcarrotstothepan,shethrewinsomepotatoes,too.Thebestthingaboutthisdishisthatit’seventastierthenextday.—ELLENRUZINSKYYORKTOWNHEIGHTS,NY

PREP:25MIN.•COOK:23/4HOURS•MAKES:12SERVINGS(4CUPSVEGETABLES)

2tablespoonscanolaoil1freshbeefbrisket(4to5pounds)3celeryribs,cutinto1-inchpieces3largecarrots,cutinto1/4-inchslices2largeonions,sliced1poundmediumfreshmushrooms3/4cupcoldwater3/4cuptomatosauce3tablespoonsWorcestershiresauce1tablespoonpreparedhorseradish

1.InaDutchoven,heatoilovermediumheat.Brownbrisketonbothsides.

Removefrompan.2.Addcelery,carrotsandonionstosamepan;cookandstir4-6minutesoruntilcrisp-tender.Stirinremainingingredients.3.Returnbriskettopan,fatsideup.Bringmixturetoaboil.Reduceheat;simmer,covered,21/2-3hoursoruntilmeatistender.Removebeefandvegetables;keepwarm.Skimfatfrompanjuices.Ifdesired,thickenjuices.4.Cutbrisketdiagonallyacrossthegrainintothinslices.Servewithvegetablesandpanjuices.NOTEThisisafreshbeefbrisket,notcornedbeef.

PERSERVING4ouncescookedmeatwith1/3cupvegetablesand1/2cupjuicesequals247cal.,9gfat(3gsat.fat),64mgchol.,189mgsodium,8gcarb.,2gfiber,33gpro.DiabeticExchanges:4leanmeat,1vegetable,1/2fat.

FASTFIX

TexasTacosIcreatedthisrecipebycombiningabunchofingredientsthatmykidslike.Ioftenkeepthebeefmixturewarminaslowcookersothekidscanquicklystuffitintotacoshellsafteranafternoonofrigoroussoccerpractice.—SUSANSCULLYMASON,OH


11/2poundsleangroundbeef(90%lean)1mediumsweetredpepper,chopped1smallonion,chopped1can(141/2ounces)dicedtomatoes,drained11/3cupsfrozencorn,thawed1can(8ounces)tomatosauce2tablespoonschilipowder1/2teaspoonsalt1package(8.8ounces)ready-to-servebrownrice20tacoshellsOptionaltoppings:shreddedlettuce,choppedfreshtomatoesandreducedfatsourcream

1.InaDutchoven,cookbeef,redpepperandonionovermediumheat8-10minutesoruntilbeefisnolongerpinkandvegetablesaretender,breakingupbeefintocrumbles.Drain.2.Stirintomatoes,corn,tomatosauce,chilipowderandsalt;bringtoaboil.Addthericeandheatthrough.Serveintacoshellswithtoppingsofyourchoice.PERSERVING2tacos(calculatedwithoutoptionaltoppings)equals294cal.,11gfat(4gsat.fat),42mgchol.,420mgsodium,30gcarb.,3gfiber,17gpro.DiabeticExchanges:2starch,2leanmeat.

FASTFIX

SteakFriedRicePerfectforanend-of-the-weekmeal,thissensationaldishcomestogetherquicklywithleftoverrice.Ilearnedagreattipforthesteakrecently:Partiallyfreezeit,anditwillbeeasytocutintothinslices.—SIMONEGARZAEVANSVILLE,IN


2eggs,lightlybeaten2teaspoonsoliveoil1beeftopsirloinsteak(3/4pound),cutintothinstrips4tablespoonsreduced-sodiumsoysauce,divided1package(12ounces)broccolicoleslawmix1cupfrozenpeas2tablespoonsgratedfreshgingerroot3garliccloves,minced2cupscookedbrownrice4greenonions,sliced

1.Inalargenonstickskilletcoatedwithcookingspray,cookandstireggsovermediumheatuntilnoliquideggremains,breakingupeggsintosmallpieces.Removefrompan;wipeskilletcleanifnecessary.2.Inthesamepan,heatoilovermedium-highheat.Addbeef;stir-fry1-2minutesoruntilnolongerpink.Stirin1tablespoonsoysauce;removemeatfrompan.3.Addcoleslawmix,peas,gingerandgarlictothepan;cookandstiruntilcoleslawmixiscrisp-tender.Addriceandremainingsoysauce,tossingtocombinericewithvegetablemixtureandheatthrough.Stirincookedeggs,beefandgreenonions;heatthrough.

PERSERVING11/2cupsequals346cal.,9gfat(3gsat.fat),140mgchol.,732mgsodium,36gcarb.,6gfiber,29gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable,1/2fat.

FreezerBurritosIloveburritos,butthefrozenonesaresohighinsaltandchemicals.SoIcreatedthese.They’regreattohaveonhandforquickdinnersorlate-nightsnacks—I’veevenhadthemforbreakfast!—LAURAWINEMILLERDELTA,PA


11/4poundsleangroundbeef(90%lean)1/4cupfinelychoppedonion11/4cupssalsa2tablespoonsreduced-sodiumtacoseasoning2cans(15ounceseach)pintobeans,rinsedanddrained1/2cupwater2cups(8ounces)shreddedreducedfatcheddarcheese12flourtortillas(8inches),warmed

1.Inalargeskillet,cookbeefandonionovermediumheatuntilmeatisno

longerpink;drain.Stirinsalsaandtacoseasoning.Bringtoaboil.Reducetheheat;simmermixture,uncovered,for2-3minutes.Transfertoalargebowl;setaside.2.Inafoodprocessor,combinepintobeansandwater.Coverandprocessuntilalmostsmooth.Addtobeefmixture.Stirincheese.

3.Spoon1/2cupbeefmixturedownthecenterofeachtortilla.Foldendsandsidesoverfilling;rollup.Wrapeachburritoinwaxedpaperandfoil.Freezeforupto1month.TOUSEFROZENBURRITOSRemovefoilandwaxedpaper.Placeoneburritoonamicrowave-safeplate.Microwaveonhighfor21/2-23/4minutesoruntilathermometerreads165°,turningburritooveronce.Letstandfor20seconds.NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1burritoequals345cal.,11gfat(4gsat.fat),36mgchol.,677mgsodium,40gcarb.,3gfiber,22gpro.DiabeticExchanges:21/2starch,2leanmeat,1/2fat.

DIDYOUKNOW?

Beanspackanutritionalone-twopunchofproteinandfiber,whichhelpsyoufeelfullerlonger.They’reagreensourceofproteinthatcanhelpyoueconomicallystretchthemeatinarecipe.Driedbeansroughlydoubleinvolumewhencooked.Ifyou’dliketocookyourownbeansforarecipe,you’llneedtocook3/4to1cupofdriedbeansforeachcancalledforintherecipe.

TenderloinwithCremini-ApricotStuffingThesweetandsavorystuffingcomplementsthebeeftenderloinwell.Yourguestswillbegivingyoukudosforservingsuchauniqueentree.—MARIERIZZIOINTERLOCHEN,MI


1cupslicedbabyportobello(cremini)mushrooms1/3cupchoppedonion1/3cupchoppedcelery2tablespoonsbutter1/2cupchoppeddriedapricots1tablespoonmincedfreshrosemary1beeftenderloinroast(21/2pounds)1tablespoonoliveoil3garliccloves,minced1/2teaspoonsalt1/4teaspoonpepper

1.Inalargeskillet,sautethemushrooms,onionandceleryinbutteruntiltender.Transfertoasmallbowl;stirintheapricotsandrosemary.Coolslightly.

2.Cutalengthwiseslitdownthecenterofthetenderlointowithin1/2in.ofbottom.Opentenderloinsoitliesflat.Oneachhalf,makeanotherlengthwise

slitdownthecentertowithin1/2in.ofbottom;openroastandcoverwithplasticwrap.Flattento1/2-in.thickness.Removeplastic.

3.Spreadmushroommixtureovermeat.Rollupjelly-rollstyle,startingwithalongside.Tieat11/2-in.to2-in.intervalswithkitchenstring.

4.Combinetheoil,garlic,saltandpepper;ruboverroast.Inalargeovenproofskillet,brownroastonallsides.5.Bakeat425°for35-50minutesoruntilmeatreachesdesireddoneness(formedium-rare,athermometershouldread145°;medium,160°;well-done,170°).Letstand10minutesbeforeslicing.Placeslicesonaplatterandspoonpanjuicesoverthetop.PERSERVING1servingequals219cal.,10gfat(4gsat.fat),56mgchol.,143mgsodium,6gcarb.,1gfiber,25gpro.DiabeticExchanges:3leanmeat,1fat,1/2starch.

SLOWCOOKERBeef&VeggieSloppyJoesI’malwayslookingforwaystoservemyfamilyhealthyanddeliciousfood,soIstartedexperimentingwithmyfavoriteveggiesandgroundbeef.Icameupwiththisfavoritethatmythreekidsactuallyrequest!Thishealthytakeonsloppyjoesremindsmeofmyownchildhood.—MEGANNIEBUHRYAKIMA,WA


4mediumcarrots,shredded(about31/2cups)1mediumyellowsummersquash,shredded(about2cups)1mediumzucchini,shredded(about2cups)1mediumsweetredpepper,finelychopped2mediumtomatoes,seededandchopped1smallredonion,finelychopped1/2cupketchup3tablespoonsmincedfreshbasilor3teaspoonsdriedbasil3tablespoonsmolasses2tablespoonscidervinegar2garliccloves,minced1/2teaspoonsalt1/2teaspoonpepper

2poundsleangroundbeef(90%lean)12wholewheathamburgerbuns,split

1.Ina5-or6-qt.slowcooker,combinethefirst13ingredients.Inalargeskillet,cookthebeefovermediumheatfor8-10minutesoruntilnolongerpink,breakingintocrumbles.Drain;transferbeeftoslowcooker.Stirtocombine.2.Cook,covered,onlow5-6hoursoruntilheatedthroughandvegetablesaretender.Usingaslottedspoon,servebeefmixtureonbuns.PERSERVING1sandwichequals282cal.,8gfat(3gsat.fat),47mgchol.,490mgsodium,34gcarb.,5gfiber,19gpro.DiabeticExchanges:2starch,2leanmeat,1vegetable.

Maple-OrangePotRoastThistenderroastisawonderfulreminderofNewEngland’sautumnflavors.Italwaysbringsbackmemoriesofafriend’smaplesaphouseinNewHampshire,wherewe’reoriginallyfrom.—CHRISTINAMARQUISORLANDO,FL

PREP:25MIN.•BAKE:3HOURS•MAKES:8SERVINGS

1beefrumproastorbottomroundroast(3pounds)1/2cuporangejuice1/4cupsugar-freemaple-flavoredsyrup1/4cupwhitewineorchickenbroth2tablespoonsbalsamicvinegar1tablespoonWorcestershiresauce1teaspoongratedorangepeel1bayleaf1/2teaspoonsalt1/4teaspoonpepper11/2poundsredpotatoes,cutintolargechunks5mediumcarrots,cutinto2-inchpieces2celeryribs,cutinto2-inchpieces

2mediumonions,cutintowedges4teaspoonscornstarch1/4cupcoldwater

1.Inalargenonstickskilletcoatedwithcookingspray,brownroastonallsides.Placeinaroastingpancoatedwithcookingspray.2.Inthesameskillet,combinetheorangejuice,syrup,wine,vinegar,Worcestershiresauce,orangepeel,bayleaf,saltandpepper.Bringtoaboil,stirringfrequently;pourovermeat.3.Placethepotatoes,carrots,celeryandonionsaroundroast.Coverandbakeat325°for3hoursoruntilmeatistender.Removemeatandvegetablesandkeepwarm.Pourpanjuicesintoameasuringcup.Discardbayleafandskimfat.Returntoroastingpan.4.Inasmallbowl,combinethecornstarchandwateruntilsmooth.Graduallystirintojuices.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Servewithpotroastandvegetables.

PERSERVING3ouncescookedbeefwith3/4cupvegetablesand2tablespoonsgravyequals335cal.,8gfat(3gsat.fat),102mgchol.,264mgsodium,27gcarb.,4gfiber,36gpro.DiabeticExchanges:3leanmeat,2vegetable,1starch.

FASTFIX

Family-FavoriteCheeseburgerPastaIcreatedthisrecipetosatisfyacheeseburgercraving.Whatadeliciouswaytolightenupaclassic!—RAQUELHAGGARDEDMOND,OK


11/2cupsuncookedwholewheatpennepasta3/4poundleangroundbeef(90%lean)2tablespoonsfinelychoppedonion1can(141/2ounces)no-salt-addeddicedtomatoes2tablespoonsdillpicklerelish2tablespoonspreparedmustard2tablespoonsketchup1teaspoonsteakseasoning1/4teaspoonseasonedsalt3/4cupshreddedreducedfatcheddarcheeseChoppedgreenonions,optional

1.Cookpastaaccordingtopackagedirections.Meanwhile,inalargeskillet,cookbeefandonionovermediumheatuntilmeatisnolongerpink;drain.Drainpasta;addtomeat.2.Stirinthetomatoes,relish,mustard,ketchup,steakseasoningandseasonedsalt.Bringmixturetoaboil.Reduceheat;simmer,uncovered,for5minutes.3.Sprinklewithcheese.Removefromtheheat;coverandletstanduntilcheeseismelted.Garnishwithgreenonionsifdesired.NOTEThisrecipewastestedwithMcCormick’sMontrealSteakSeasoning.Lookforitinthespiceaisle.

PERSERVING11/2cupsequals391cal.,12gfat(6gsat.fat),57mgchol.,759mgsodium,43gcarb.,4gfiber,28gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable,1/2fat.

FASTFIX

Stir-FriedSteak&VeggiesHere’sastir-frythat’sevenfasterthanChinesetakeout.It’saneasydinnertimewinneratmyhouse.—VICKYPRIESTLEYALUMCREEK,WV


11/2cupsuncookedinstantbrownrice1tablespooncornstarch1/2cupcoldwater1/4cupreduced-sodiumsoysauce1tablespoonbrownsugar3/4teaspoongroundginger1/2teaspoonchilipowder1/4teaspoongarlicpowder1/4teaspoonpepper2tablespoonscanolaoil,divided1poundbeeftopsirloinsteak,cutinto1/2-inchcubes1package(16ounces)frozenstir-fryvegetableblend,thawed

1.Cookriceaccordingtopackagedirections.Meanwhile,inasmallbowl,mixcornstarch,water,soysauce,brownsugarandseasoningsuntilsmooth.2.Inalargenonstickskilletcoatedwithcookingspray,heat1tablespoonoilovermedium-highheat.Addbeef;stir-fryuntilnolongerpink.Removefrompan.Stir-fryvegetablesintheremainingoiluntilcrisp-tender.3.Stircornstarchmixtureandaddtopan.Bringtoaboil;cookandstir1-2minutesoruntilthesauceisthickened.Returnbeeftopan;heatthrough.Servewithrice.

PERSERVING3/4cupstir-frywith1/2cupriceequals304cal.,8gfat(2gsat.fat),42mgchol.,470mgsodium,37gcarb.,3gfiber,19gpro.DiabeticExchanges:2leanmeat,2vegetable,11/2starch,1fat.

St.Paddy’sIrishBeefDinnerAvariationonshepherd’spie,thisheartydishbringstogethersaucybeefwithmashedpotatoes,parsnipsandothervegetables.It’salwaysthestarofourMarch17meal.—LORRAINECALANDSHUNIAH,ON


2mediumYukonGoldpotatoes2smallparsnips3/4poundleangroundbeef(90%lean)1mediumonion,chopped2cupsfinelyshreddedcabbage2mediumcarrots,halvedandsliced1teaspoondriedthyme1teaspoonWorcestershiresauce1tablespoonall-purposeflour1/4cuptomatopaste1can(141/2ounces)reduced-sodiumchickenorbeefbroth1/2cupfrozenpeas3/4teaspoonsalt,divided1/2teaspoonpepper,divided

1/4cup2%milk1tablespoonbutter

1.Peelpotatoesandparsnipsandcutintolargepieces;placeinalargesaucepanandcoverwithwater.Bringtoaboil.Reduceheat;coverandcookfor10-15minutesoruntilvegetablesaretender.Drain.2.Meanwhile,inalargeskillet,cookbeefandonionovermediumheatuntilmeatisnolongerpink;drain.Stirinthecabbage,carrots,thymeandWorcestershiresauce.3.Inasmallbowl,combinetheflour,tomatopasteandbrothuntilsmooth.Graduallystirintomeatmixture.Bringtoaboil.Reduceheat;coverandsimmerfor15-20minutesoruntilvegetablesaretender.Stirinthepeas,1/4teaspoonsaltand1/4teaspoonofpepper.

4.Drainthepotatoesandparsnips;mashwithmilk,butterandremainingsaltandpepper.Servewiththemeatmixture.

PERSERVING1cupmeatmixturewith3/4cuppotatomixtureequals369cal.,11gfat(5gsat.fat),62mgchol.,849mgsodium,46gcarb.,8gfiber,24gpro.DiabeticExchanges:3leanmeat,2starch,2vegetable.

FASTFIX

SpinachBeefSaladThismain-dishsaladisassatisfyingasitgets.It’scrunchy,meatyandalittlebitspicy.Bestofall,yougetabigportionbecausethisdishissogoodforyou.—JANETDINGLERCEDARTOWN,GA


1poundbeeftopsirloinsteak,cutintothinstrips1jalapenopepper,seededandchopped1garlicclove,minced1/4cuplimejuice2tablespoonsbrownsugar2tablespoonsreduced-sodiumsoysauce1teaspoondriedbasil1teaspoonmincedfreshmintor1/2teaspoondriedmint1teaspoonmincedfreshgingerroot6cupstornfreshspinach1largesweetredpepper,julienned1/2mediumcucumber,peeledandjulienned

1.Inalargenonstickskilletcoatedwithcookingspray,cookbeefandjalapenoovermediumheatuntilbeefisnolongerpink.Addgarlic;cook1minutelonger.2.Inasmallbowl,whisklimejuice,brownsugar,soysauce,basil,mintand

ginger.Placespinach,redpepperandcucumberinalargebowl;addbeefmixture.Drizzledressingoversalad;tosstocoat.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.PERSERVING2cupsequals207cal.,5gfat(2gsat.fat),46mgchol.,383mgsodium,14gcarb.,2gfiber,27gpro.DiabeticExchanges:3leanmeat,2vegetable.

Beef&RiceStuffedCabbageRollsMyfamilyisquicktothetablewhenIservecabbagerolls.Theyaresimpletomakeandreallysatisfywithoutbeingfattening.—LYNNBOWENGERALDINE,AL


12cabbageleaves1cupcookedbrownrice1/4cupfinelychoppedonion1egg,lightlybeaten1/4cupfat-freemilk1/2teaspoonsalt1/4teaspoonpepper1poundleangroundbeef(90%lean)

SAUCE1can(8ounces)tomatosauce1tablespoonbrownsugar1tablespoonlemonjuice1teaspoonWorcestershiresauce

1.Inbatches,cookcabbageinboilingwater3-5minutesoruntilcrisp-tender.Drain;coolslightly.Trimthethickveinfromthebottomofeachcabbageleaf,makingaV-shapedcut.2.Inalargebowl,combinerice,onion,egg,milk,saltandpepper.Addbeef;mixlightlybutthoroughly.Placeabout1/4cupmixtureoneachcabbageleaf.Pulltogethercutedgesofleaftooverlap;foldoverfilling.Foldinsidesandrollup.3.Placesixrollsina4-or5-qt.slowcooker,seamsidedown.Inabowl,mixsauceingredients;pourhalfofthesauceovercabbagerolls.Topwithremainingrollsandsauce.Cook,covered,onlow6-8hoursoruntilathermometerinsertedinbeefreads160°andcabbageistender.PERSERVING2cabbagerollsequals204cal.,7gfat(3gsat.fat),83mgchol.,446mgsodium,16gcarb.,2gfiber,18gpro.DiabeticExchanges:2leanmeat,1starch.

5INGREDIENTSFASTFIX

SirloinwithMushroomSauceAmouthwateringcombinationofrichmushroomsauceandpepperysteakisawelcomewaytofinishoffabusyday.Whenevervisitorsdropinarounddinnertime,Ipulloutthisrecipeandit’sreadybeforeweknowit.—JOEELLIOTTWESTBEND,WI


1bonelessbeefsirloinsteak(1poundand3/4inchthick)1teaspooncoarselygroundpepper2teaspoonscanolaoil11/2cupsslicedfreshmushrooms1/2cupbeefbroth1/2cupdryredwineoradditionalbeefbroth

1.Preheatovento450°.Rubsteakwithpepper.Inaheavyovenproofskillet,heatoilovermedium-highheat.Brownsteakonbothsides.Transfertooven;roast4minutesoruntilmeatreachesdesireddoneness(formedium-rare,a

thermometershouldread145°;medium,160°;well-done,170°).2.Removesteakfrompan;tentwithfoil.Letmeatstandfor10minutesbeforeslicing.3.Addmushroomstosamepan;cookandstirovermedium-highheatuntilgoldenbrown.Addbrothandwine,stirringtoloosenbrownedbitsfrompan.Bringtoaboil;cookuntilliquidisreducedbyhalf.Thinlyslicesteak;servewithmushroomsauce.

PERSERVING3ouncescookedbeefwith1/4cupmushroomsauceequals214cal.,9gfat(3gsat.fat),77mgchol.,161mgsodium,1gcarb.,tracefiber,27gpro.DiabeticExchanges:3leanmeat,1/2fat.

ChickenFavorites

Fewdishesprovideasmuchdown-homeflavorasthosemadewithchicken.Forgood-for-youfajitas,meatballs,Buffalochicken,stir-friesandevenSouthern-styleCountryChickenwithGravy,looknofurtherthan

thetemptingdishesinthispopularchapter.

5INGREDIENTSFASTFIX

BlackenedChickenandBeansMyhusbandlovesanyspicyfood,andthisisonequick-fixrecipewecanbothagreeon.Asthechickencooks,whipupsaladsoflettuce,tomato,avocadoandshreddedcheddarcheese.Dinner’sdone!—CHRISTINEZONGKERSPRINGHILL,KS


2teaspoonschilipowder1/4teaspoonsalt1/4teaspoonpepper4bonelessskinlesschickenbreasthalves(4ounceseach)1tablespooncanolaoil1can(15ounces)blackbeans,rinsedanddrained1cupfrozencorn1cupchunkysalsa

1.Combinethechilipowder,saltandpepper;ruboverbothsidesofchicken.In

alargenonstickskillet,cookthechickeninoilovermediumheatfor4-5minutesoneachsideoruntilathermometerreads170°.Removeandkeepwarm.2.Addthebeans,cornandsalsatothepan;heatthrough.Servewithchicken.

PERSERVING1chickenbreasthalfwith3/4cupbeanmixtureequals297cal.,7gfat(1gsat.fat),63mgchol.,697mgsodium,30gcarb.,10gfiber,33gpro.DiabeticExchanges:3leanmeat,2starch,1fat.

FASTFIX

Lemon-OliveChickenwithOrzoAfantasticcombooflemonandGreekolivesreallybrightensupaweeknightdinner.Cookingtheorzointhesamepansavessomuchtime.—NANCYBROWNDAHINDA,IL


1tablespoonoliveoil4bonelessskinlesschickenthighs(about1pound)1can(141/2ounces)reduced-sodiumchickenbroth2/3cupuncookedwholewheatorzopasta1/2mediumlemon,cutinto4wedges1/2cuppittedGreekolives,sliced1tablespoonlemonjuice1teaspoondriedoregano1/4teaspoonpepper

1.Inalargenonstickskillet,heatoilovermediumheat.Brownchickenonbothsides;removefrompan.2.Addbrothtoskillet;increaseheattomedium-high.Cook1-2minutes,stirringtoloosenbrownedbitsfrompan.Stirinremainingingredients;bringtoaboil.

Reduceheat;simmer,uncovered,5minutes,stirringoccasionally.3.Returnchickentopan.Cook,covered,5-8minutesoruntilpastaistenderandathermometerinsertedinchickenreads170°.PERSERVING1servingequals345cal.,17gfat(3gsat.fat),76mgchol.,636mgsodium,22gcarb.,5gfiber,26gpro.DiabeticExchanges:3leanmeat,2fat,1starch.

SLOWCOOKERLimeChickenTacosLimejuiceaddsbrighttastetoaneasytacofillingthat’ssurprisinglyhealthy.Thisfunrecipeisgreatforacasualdinnerwithfriendsandfamily.—TRACYGUNTERBOISE,ID

PREP:10MIN.•COOK:51/2HOURS•MAKES:12TACOS

11/2poundsbonelessskinlesschickenbreasts3tablespoonslimejuice1tablespoonchilipowder1cupfrozencorn,thawed1cupchunkysalsa12fat-freeflourtortillas(6inches),warmedSourcream,shreddedcheddarcheeseandshreddedlettuce,optional

1.Placethechickenina3-qt.slowcooker.Combinelimejuiceandchilipowder;pouroverchicken.Coverandcookonlowfor5-6hoursoruntilchickenistender.2.Removechicken;coolslightly.Shredmeatwithtwoforksandreturntotheslowcooker.Stirincornandsalsa.3.Coverandcookmixtureonlowfor30minutesoruntilheatedthrough.Serveintortillas,withsourcream,cheeseandlettuceifdesired.PERSERVING1taco(calculatedwithoutsourcreamandcheese)equals148

cal.,2gfat(tracesat.fat),31mgchol.,338mgsodium,18gcarb.,1gfiber,14gpro.DiabeticExchanges:2leanmeat,1starch.

FASTFIX

Chicken&FruitSpinachSaladsIttakesonly10minutestopreparethissubstantialsalad.Servewithwholegrainrollstoroundoutthemeal.—JESSEKLAUSMEIERBURBANK,CA


1package(6ounces)freshbabyspinach1package(10ounces)ready-to-usegrilledchickenbreaststrips1can(11ounces)mandarinoranges,drained1cupslicedfreshstrawberries2slicesredonion,separatedintorings1/2cupreducedfatraspberryvinaigrette1/4cuphoney-roastedslicedalmonds

Dividespinachamongfourservingplates.Topwithchicken,oranges,strawberriesandonion.Drizzlewithvinaigretteandsprinklewithalmonds.PERSERVING1servingequals223cal.,10gfat(1gsat.fat),42mgchol.,

835mgsodium,17gcarb.,2gfiber,21gpro.DiabeticExchanges:2leanmeat,2fat,1starch.

SLOWCOOKERHerbedSlowCookerChickenMydaughter,whohastwoyoungsonstokeepupwith,sharedthissimplerecipewithmeseveralyearsago.I’vemadeitrepeatedlyovertheyears.Theseasoningblendisjustthethingforbone-inchickenbreasts.—SUNDRAHAUCKBOGALUSA,LA


1tablespoonoliveoil1teaspoonpaprika1/2teaspoongarlicpowder1/2teaspoonseasonedsalt1/2teaspoondriedthyme1/2teaspoondriedbasil1/2teaspoonpepper1/2teaspoonbrowningsauce,optional4bone-inchickenbreasthalves(8ounceseach)1/2cupchickenbroth

Inasmallbowl,combinethefirsteightingredients;ruboverchicken.Placeina5-qt.slowcooker;addbroth.Coverandcookonlowfor4-5hoursoruntilchickenistender.PERSERVING1chickenbreasthalfequals211cal.,7gfat(2gsat.fat),91mgchol.,392mgsodium,1gcarb.,tracefiber,33gpro.DiabeticExchanges:5leanmeat,1fat.

FASTFIX

SpicyChickenTomatoPitasI’mnotsureifthisisaMediterraneandishwithaSouthwesternflairortheotherwayaround.AllIknowisthatit’sidealforasummerdinner.Thetomatorelishisyummyasanappetizerwithtortillachips,soyoumaywanttodoubleit.—CORICOOPERBOISE,ID


TOMATORELISH1/4cuplemonjuice1tablespoonoliveoil1teaspoongroundcoriander1teaspoongroundcumin1/4teaspooncrushedredpepperflakes4mediumtomatoes,seededandchopped1smallonion,chopped1/4cupmincedfreshparsley

CHICKENPITAS1tablespoongroundcumin1tablespoonpaprika11/2teaspoonsdriedoregano11/2teaspoonsgroundcoriander1/2teaspooncrushedredpepperflakes1/4teaspoonsalt4bonelessskinlesschickenbreasthalves(4ounceseach)8wholewheatpitapockethalves

1.Inabowl,whiskthefirstfiveingredients.Addtomatoes,onionandparsley;tosstocoat.Refrigerateuntilserving.2.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.Combinecumin,paprika,oregano,coriander,pepperflakesandsalt;rubontobothsidesofchicken.Grillchicken,covered,overmediumheatorbroil4in.fromheat4-7minutesoneachsideoruntilathermometerreads165°.3.Cutchickenintoslices.Serveinpitahalveswithrelish.PERSERVING2filledpitahalvesequals383cal.,9gfat(2gsat.fat),63mgchol.,558mgsodium,47gcarb.,9gfiber,32gpro.

FASTFIX

BlueberryChickenSaladOnweekdaymornings,Iwhipupthisfreshcombototakeforlunch.Italsoworksasalightsummersupper,andit’sacinchtodoubleforashowerorpotluck.—KARIKELLEYPLAINS,MT


2cupsfreshblueberries2cupscubedcookedchickenbreast3/4cupchoppedcelery1/2cupdicedsweetredpepper1/2cupthinlyslicedgreenonions3/4cup(6ounces)lemonyogurt3tablespoonsmayonnaise1/2teaspoonsaltBibblettuceleaves,optional

1.Setasideafewblueberriesfortoppingsalad.Inalargebowl,combinechicken,celery,redpepper,greenonionsandremainingblueberries.Inasmallbowl,mixyogurt,mayonnaiseandsalt.Addtochickenmixture;gentlytosstocoat.2.Refrigerateuntilserving.Ifdesired,serveoverlettuce.Topwithreservedblueberries.PERSERVING1cupequals277cal.,11gfat(2gsat.fat),60mgchol.,441mgsodium,21gcarb.,3gfiber,23gpro.DiabeticExchanges:3leanmeat,1

starch,1fat,1/2fruit.

SLOWCOOKERChickenThighswithSausageWhetheryou’reservingyourfamilyorspecialguests,here’sadeliciousentreethathitsthespot.Smokedturkeysausageaddsanenormousamountofflavortothechickenandveggies.—JOANNEIOVINOKINGSPARK,NY


2mediumcarrots,chopped2celeryribs,chopped1largeonion,finelychopped8bone-inchickenthighs(about3pounds),skinremoved1package(14ounces)smokedturkeysausage,cutinto1/2-inchslices1/4cupketchup6garliccloves,minced1tablespoonLouisiana-stylehotsauce1teaspoondriedbasil1teaspoonpaprika1teaspoondriedthyme

1/2teaspoondriedoregano1/2teaspoonpepper1/4teaspoongroundallspice1teaspoonbrowningsauce,optional

1.Ina4-or5-qt.slowcooker,combinethecarrots,celeryandonion.Topwithchickenandsausage.2.Inasmallbowl,combinetheketchup,garlic,hotsauce,seasoningsand,ifdesired,browningsauce.Spoonovermeats.Coverandcookonlowfor6-8hoursoruntilchickenistender.

PERSERVING1chickenthighwith1/3cupsausagemixtureequals280cal.,12gfat(4gsat.fat),118mgchol.,675mgsodium,8gcarb.,1gfiber,33gpro.DiabeticExchanges:5leanmeat,1/2starch.

FREEZEITSLOWCOOKERMango-PineappleChickenTacosIlivedintheCaribbeanasachild,andthetropicalfruitsinthisslow-cookedtacofillingbringmebacktomychildhood.—LISSANELSONPROVO,UT


2mediummangoes,peeledandchopped11/2cupscubedfreshpineappleorcannedpineapplechunks,drained2mediumtomatoes,chopped1mediumredonion,finelychopped2smallAnaheimpeppers,seededandchopped2greenonions,finelychopped1tablespoonlimejuice1teaspoonsugar4poundsbone-inchickenbreasthalves,skinremoved3teaspoonssalt1/4cuppackedbrownsugar32tacoshells,warmed1/4cupmincedfreshcilantro

1.Inalargebowl,combinethefirsteightingredients.Placechickenina6-qt.

slowcooker;sprinklewithsaltandbrownsugar.Topwithmangomixture.Coverandcookonlowfor5-6hoursoruntilchickenistender.2.Removechicken;coolslightly.Straincookingjuices,reservingmangomixtureand1/2cupjuices.Discardremainingjuices.Whencoolenoughtohandle,removechickenfrombones;discardbones.3.Shredchickenwithtwoforks.Returnchickenandreservedmangomixtureandcookingjuicestoslowcooker;heatthrough.Serveintacoshells;sprinklewithcilantro.FREEZEOPTIONFreezecooledmeatmixtureinfreezercontainers.Touse,partiallythawintherefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittlebrothifnecessary.PERSERVING2tacosequals246cal.,7gfat(2gsat.fat),51mgchol.,582mgsodium,25gcarb.,2gfiber,21gpro.DiabeticExchanges:3leanmeat,11/2starch.

SLOWCOOKERSlowCookerChickenCacciatoreMyhusbandandImilk125cows.Therearedayswhenthere’sjustnotimeleftforcooking!It’sreallynicetobeabletocomeintothehouseatnightandsmellthiswonderfuldinnersimmering.—AGGIEARNOLD-NORMANLIBERTY,PA


2mediumonions,thinlysliced1broiler/fryerchicken(3to4pounds),cutupandskinremoved2garliccloves,minced1to2teaspoonsdriedoregano1teaspoonsalt1/2teaspoondriedbasil1/4teaspoonpepper1bayleaf1can(141/2ounces)dicedtomatoes,undrained

1can(8ounces)tomatosauce1can(4ounces)mushroomstemsandpieces,drained,or1cupslicedfreshmushrooms1/4cupwhitewineorwaterHotcookedpasta

1.Placeonionsina5-qt.slowcooker.Addchicken,seasonings,tomatoes,tomatosauce,mushroomsandwine.2.Coverandcookonlowfor6-8hoursoruntilchickenistender.Discardbayleaf.Servechickenwithsauceoverpasta.PERSERVING1serving(calculatedwithoutpasta)equals207cal.,6gfat(2gsat.fat),73mgchol.,787mgsodium,11gcarb.,3gfiber,27gpro.DiabeticExchanges:4leanmeat,2vegetable.

FASTFIX

WarmApricotChickenSaladThissummer-freshsaladistoppedwithquicklymarinatedchicken.It’shearty,flavorfulandnutritious.Evenourkidslikethesweetandtangyflavor.—CAROLYNJOHNSLACEY,WA


1poundbonelessskinlesschickenbreasts,cutintostrips2tablespoonsorangemarmalade1tablespoonreduced-sodiumsoysauce6freshapricots,sliced2teaspoonsgratedorangepeel1/2poundfreshspinach,stemsremoved1mediumsweetredpepper,julienned1tablespooncanolaoil1/4cupranchsaladdressing1/4cupsliveredalmonds,toasted

1.Inalargebowl,combinethechicken,marmaladeandsoysauce.Refrigeratefor20minutes.2.Meanwhile,tossapricotsandorangepeel.Placespinachonaservingplatterorfoursaladplates;topwithapricots.Inaskillet,sauteredpepperandchickenmixtureinoiluntilchickenisnolongerpink.Removefromheat;stirinsaladdressing.Spoonoverspinachandapricots;sprinklewithalmonds.PERSERVING1servingequals343cal.,18gfat(3gsat.fat),65mgchol.,529mgsodium,19gcarb.,4gfiber,27gpro.DiabeticExchanges:3leanmeat,2fat,1vegetable,1fruit.

Greek-StyleChickenBurgersTheoriginalrecipefortheseburgerscalledforlamborbeef,butIdecidedtotrygroundchickentodecreasethefat.Thesaucedoublesasatastydipforfreshveggiesticksandtoastedpitachips.—JUDYPUSKASWALLACEBURG,ON

PREP:25MIN.•GRILL:10MIN.•MAKES:4SERVINGS

SAUCE1/3cupfat-freeplainGreekyogurt1/4cupchoppedpeeledcucumber1/4cupcrumbledreducedfatfetacheese11/2teaspoonssnippedfreshdill11/2teaspoonslemonjuice1smallgarlicclove,minced

BURGERS1mediumonion,finelychopped1/4cupdrybreadcrumbs1tablespoondriedoregano1tablespoonlemonjuice2garliccloves,minced1/2teaspoonsalt

1/4teaspoonpepper1poundgroundchicken4hamburgerbuns,split4lettuceleaves4tomatoslices

1.Inasmallbowl,mixthesauceingredients;refrigerateuntilserving.2.Inalargebowl,combinethefirstsevenburgeringredients.Addthechicken;mixlightlybutthoroughly.Shapeintofour1/2-in.-thickpatties.

3.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.Grillburgers,covered,overmediumheatorbroil4in.fromheat5-7minutesoneachsideoruntilathermometerreads165°.Serveonbunswithlettuce,tomatoandsauce.PERSERVING1burgerequals350cal.,12gfat(4gsat.fat),78mgchol.,732mgsodium,35gcarb.,3gfiber,27gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable.

FASTFIX

RosemaryChickenwithSpinach&BeansWithtwoyoungboysconstantlyonthego,findingtrickstosimplifymealsiskey.Sincethisrecipeusesjustoneskillet,it’sacinchtopreparewhenIonlyhaveahalf-hourtomakedinnerformyhungryfamily.—SARARICHARDSONLITTLETON,CO


1can(141/2ounces)stewedtomatoes4bonelessskinlesschickenbreasthalves(6ounceseach)2teaspoonsdriedrosemary,crushed1/2teaspoonsalt1/2teaspoonpepper4teaspoonsoliveoil,divided1package(6ounces)freshbabyspinach2garliccloves,minced1can(15ounces)whitekidneyorcannellinibeans,rinsedanddrained

1.Draintomatoes,reservingjuice;coarselychoptomatoes.Poundchickenwithameatmalletto1/4-in.thickness.Rubwithrosemary,saltandpepper.Inalargeskillet,heat2teaspoonsoilovermediumheat.Addchicken;cook5-6minutesoneachsideoruntilnolongerpink.Removeandkeepwarm.

2.Insamepan,heatremainingoilovermedium-highheat.Addspinachandgarlic;cookandstir2-3minutesoruntilspinachiswilted.Stirinbeans,tomatoesandreservedjuice;heatthrough.Servewithchicken.

PERSERVING1chickenbreasthalfwith3/4cupsauceequals348cal.,9gfat(2gsat.fat),94mgchol.,729mgsodium,25gcarb.,6gfiber,41gpro.DiabeticExchanges:5leanmeat,2vegetable,1starch,1fat.

GreekChickenDinnerFetacheesetakesthischickenandpotatodinneroverthetop.Servealongsidealettucesaladtossedwithpepperoncinis,blackolivesandlow-fatvinaigretteforafreshandhealthymeal.—TASTEOFHOMETESTKITCHEN


7mediumredpotatoes,cutinto1-inchcubes6bonelessskinlesschickenthighs(about11/2pounds)1/2cupreducedfatsun-driedtomatosaladdressing2teaspoonsGreekseasoning1teaspoondriedbasil1/2cupcrumbledreducedfatfetacheese

1.Inalargebowl,combinefirstfiveingredients.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.2.Coverandbakeat400°for40minutes.Sprinklewithcheese.Bake,uncovered,for10-15minuteslongeroruntilchickenjuicesrunclearandpotatoesaretender.PERSERVING1servingequals316cal.,12gfat(3gsat.fat),79mgchol.,

767mgsodium,25gcarb.,2gfiber,26gpro.DiabeticExchanges:3leanmeat,11/2starch,1fat.

Chicken’n’SummerSquashPacketsThesemeal-in-onepacketsareanidealwaytouseupyourgardenbounty.Tenderchickenandseasonedveggiesaretuckedinsideeachfoil-wrappedpack.—SHARONSALVADORLAKEPORT,CA


4bonelessskinlesschickenbreasthalves(4ounceseach)1/4teaspoonsalt,divided1/4teaspoonpepper,divided1mediumonion,sliced2tablespoonsDijonmustard1smallzucchini,sliced1smallyellowsummersquash,sliced2cupsslicedfreshmushrooms3/4teaspoondriedbasil1/8teaspoongarlicpowder1/8teaspoonpaprika1tablespoonbutter1tablespoongratedParmesancheese

1.Flattenchickento1/4-in.thickness;sprinklewith1/8teaspooneachsaltandpepper.Cuteight15x12-in.rectanglesofheavy-dutyfoil;placeonerectangleontopofanothertomakefour.Divideonionslicesamongthefourrectangles;topwithchicken,mustard,zucchini,yellowsquashandmushrooms.2.Combinebasil,garlicpowder,paprikaandremainingsaltandpepper;sprinkleovertops.Dotwithbutter.Foldfoilaroundmixtureandsealtightly.Placeonabakingsheet.3.Bakeat425°for25-30minutesoruntilathermometerreads165°.Openfoilcarefullytoallowsteamtoescape.SprinklewithParmesancheese.PERSERVING1packetequals206cal.,7gfat(3gsat.fat),71mgchol.,449mgsodium,10gcarb.,3gfiber,27gpro.DiabeticExchanges:3leanmeat,2vegetable,1fat.

SLOWCOOKERChickenalaKingWhenIknowI’llbehavingabusydaywithlittletimetoprepareameal,IusemyslowcookertomakeChickenalaKing.Itsmellssogoodwhileit’scooking.—ELEANORMIELKESNOHOMISH,WA

PREP:10MIN.•COOK:71/2HOURS•MAKES:6SERVINGS

1can(103/4ounces)reducedfatreduced-sodiumcondensedcreamofchickensoup,undiluted3tablespoonsall-purposeflour1/4teaspoonpepperDashcayennepepper1poundbonelessskinlesschickenbreasts,cubed1celeryrib,chopped1/2cupchoppedgreenpepper1/4cupchoppedonion1package(10ounces)frozenpeas,thawed2tablespoonsdicedpimientos,drained

Hotcookedrice

Ina3-qt.slowcooker,combinesoup,flour,pepperandcayenneuntilsmooth.Stirinchicken,celery,greenpepperandonion.Coverandcookonlowfor7-8hoursoruntilmeatjuicesrunclear.Stirinpeasandpimientos.Cook30minuteslongeroruntilheatedthrough.Servewithrice.PERSERVING1cupequals183cal.,3gfat(0sat.fat),52mgchol.,284mgsodium,16gcarb.,0fiber,22gpro.DiabeticExchanges:2leanmeat,1starch.

MakeoverChickenPotpiesCutthroughtheflakyhomemadecrusttorevealarichgravybrimmingwithheartyvegetablesandjuicychicken.Chickenpotpiedeliversclassiccomfort-foodflavorsondayswhenit’sicycoldoutside.—JOHNSLIVONMILTON,FL

PREP:30MIN.+CHILLING•BAKE:20MIN.•MAKES:4SERVINGS

3/4cupplus6tablespoonsall-purposeflour,divided1/4teaspoonbakingpowder1/4teaspoonsalt3tablespoonscoldbutter,divided2tablespoonsbuttermilk1tablespooncanolaoil

1to2tablespoonscoldwater4mediumcarrots,sliced3celeryribs,sliced1largeonion,chopped21/2cupsreduced-sodiumchickenbroth2/3cupfat-freemilk2cupscubedcookedchickenbreast1cupfrozenpeas1/8teaspoonpepper1eggwhite,lightlybeaten

1.Inasmallbowl,combine3/4cupflour,bakingpowderandsalt.Cutin2tablespoonsbutteruntilcrumbly.Addbuttermilkandoil;tosswithafork.Graduallyaddwater,tossingwithaforkuntildoughformsaball.Coverandrefrigeratefor1hour.2.Forfilling,inalargeskillet,meltremainingbutter.Addthecarrots,celeryandonion;sauteuntilcrisp-tender.Inasmallbowl,combineremainingflourwiththebrothandmilkuntilsmooth.Graduallystirintovegetablemixture.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Stirinthechicken,peasandpepper.Transfertofour16-oz.ramekins;setaside.3.Dividedoughintofourportions.Onalightlyflouredsurface,rolloutdoughtofitramekins.Placedoughoverfilling;trimandsealedges.Cutoutadecorativecenterorcutslitsinpastry.Brushwitheggwhite.4.Placeramekinsonabakingsheet.Bakeat425°for20-25minutesoruntilcrustsaregoldenbrown.PERSERVING1potpieequals443cal.,15gfat(6gsat.fat),78mgchol.,781mgsodium,45gcarb.,5gfiber,31gpro.

THESKINNY

Theoriginalpotpie’sgravywasmadewitharouxof2/3cupbutterand5tablespoonsflour.Themakeovercombines6tablespoonsflourwithliquidinstead.Thismixtureisstirredintothebutterandvegetablestocookuntilthickened.Thenewtechniquesaves266caloriesand31gramsoffatperserving.Andbecausethemakeoverdoublesuponveggies,thefillingisstillheartyandrich.

FASTFIX

Lime-GingerChickenTendersWecookchickenbreastsoftenbecausethey’relowinfat,highinproteinandalmostalwaysagoodpriceatthegrocerystore.Tokeepthingsexciting,Iaddfavoriteslikejalapenos,limeandginger.—SAMANTHAANDERSONFORTWORTH,TX


1/3cupmincedfreshcilantro1jalapenopepper,seededandminced2tablespoonslimejuice2tablespoonsoliveoil3garliccloves,minced11/2teaspoonsmincedfreshgingerroot11/2teaspoonsgratedlimepeel1/2teaspoonsalt1/2teaspoongroundcumin11/2poundschickentenderloins

Preheatovento375°.Inalargebowl,mixthefirstnineingredients.Addchicken;tosstocoat.Transfertoagreased15x10x1-in.bakingpan.Bake,uncovered,20-25minutesoruntilchickenisnolongerpink.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.

Avoidtouchingyourface.PERSERVING5ouncescookedchickenequals226cal.,8gfat(1gsat.fat),100mgchol.,368mgsodium,2gcarb.,tracefiber,39gpro.DiabeticExchanges:5leanmeat,1fat.

FASTFIX

SpinachandMushroomSmotheredChickenHere’sahealthiertakeonsmotheredchicken.It’sextra-specialtoservebutnottrickytomake.Meltedprovoloneandasprinklingofcrunchypecansmakeitfeeldecadentwithoutbreakingthecaloriebank.—KATRINAWAGNERGRAINVALLEY,MO


3cupsfreshbabyspinach13/4cupsslicedfreshmushrooms3greenonions,sliced2tablespoonschoppedpecans11/2teaspoonsoliveoil4bonelessskinlesschickenbreasthalves(4ounceseach)1/2teaspoonrotisseriechickenseasoning2slicesreducedfatprovolonecheese,halved

1.Inalargeskillet,sautethespinach,mushrooms,onionsandpecansinoiluntilmushroomsaretender.Setasideandkeepwarm.Sprinklechickenwithseasoning.2.Moistenapapertowelwithcookingoil;usinglong-handledtongs,lightlycoatthegrillrack.Grillchicken,covered,overmediumheatorbroil4in.fromthe

heatfor4-5minutesoneachsideoruntilathermometerreads170°.3.Topwithcheese.Coverandgrill2-3minuteslongeroruntilcheeseismelted.Topchickenbreastswithspinachmixture.PERSERVING1chickenbreasthalfequals203cal.,9gfat(2gsat.fat),68mgchol.,210mgsodium,3gcarb.,2gfiber,27gpro.DiabeticExchanges:3leanmeat,1vegetable,1fat.

Oven-FriedChickenDrumsticksThisfabulouschickenusesGreekyogurttocreateanamazingmarinadethatmakesthechickenincrediblymoist.Noonewillguessthatit’sbeenlightenedupandnotevenfried!—KIMBERLYWALLACEDENNISON,OH

PREP:20MIN.+MARINATING•BAKE:40MIN.•MAKES:4SERVINGS

1cupfat-freeplainGreekyogurt1tablespoonDijonmustard2garliccloves,minced8chickendrumsticks(4ounceseach),skinremoved1/2cupwholewheatflour11/2teaspoonspaprika1teaspoonbakingpowder1teaspoonsalt1teaspoonpepperOliveoil-flavoredcookingspray

1.Inalargeresealableplasticbag,combineyogurt,mustardandgarlic.Addchicken;sealbagandturntocoat.Refrigerate8hoursorovernight.2.Preheatovento425°.Inanotherplasticbag,mixflour,paprika,bakingpowder,saltandpepper.Removechickenfrommarinadeandadd,onepieceatatime,toflourmixture;closebagandshaketocoat.Placeonawirerackoverabakingsheet;spritzwithcookingspray.Bake40-45minutesoruntilathermometerreads180°.PERSERVING2chickendrumsticksequals227cal.,7gfat(1gsat.fat),81mgchol.,498mgsodium,9gcarb.,1gfiber,31gpro.DiabeticExchanges:4leanmeat,1/2starch.

5INGREDIENTSSLOWCOOKERCarolina-StyleVinegarBBQChickenIliveinGeorgia,butIappreciatethetangy,sweetandslightlyspicytasteofCarolinabarbecue.Imakemyversionintheslowcookerandwhenyouwalkinthedoorafterbeinggoneallday,thearomawillknockyouoffyourfeet!—RAMONAPARRISMARIETTA,GA


2cupswater1cupwhitevinegar1/4cupsugar1tablespoonreduced-sodiumchickenbase1teaspooncrushedredpepperflakes3/4teaspoonsalt11/2poundsbonelessskinlesschickenbreasts6wholewheathamburgerbuns,split,optional

1.Inasmallbowl,mixthefirstsixingredients.Placechickenina3-qt.slowcooker;addvinegarmixture.Cook,covered,onlow4-5hoursoruntilchickenis

tender.2.Removechicken;coolslightly.Reserve1cupcookingjuices;discardremainingjuices.Shredchickenwithtwoforks.Returnmeatandreservedcookingjuicestoslowcooker;heatthrough.Ifdesired,servechickenmixtureonbuns.NOTELookforchickenbasenearthebrothandbouillon.

PERSERVING1/2cup(calculatedwithoutbuns)equals134cal.,3gfat(1gsat.fat),63mgchol.,228mgsodium,3gcarb.,tracefiber,23gpro.DiabeticExchange:3leanmeat.

Citrus-MarinatedChickenThisjuicy,zestychickenstarsinmanyofmyfamily’ssummermeals.Whilethereareamillionwaystodressuppoultry,you’llfindyourselfturningtothisrecipeagainandagain.It’sthatquickandeasy.—DEBORAHGRETZINGERGREENBAY,WI


1/2cuplemonjuice1/2cuporangejuice6garliccloves,minced2tablespoonscanolaoil1teaspoonsalt1teaspoongroundginger1teaspoondriedtarragon1/4teaspoonpepper6bonelessskinlesschickenbreasthalves(6ounceseach)

1.Combinethefirsteightingredientsinalargeresealableplasticbag.Addthechicken;sealbagandturntocoat.Refrigerateforatleast4hours.2.Drainanddiscardmarinade.Grillchicken,covered,overmediumheatorbroil4in.fromtheheatfor5-7minutesoneachsideoruntilathermometerreads170°.PERSERVING1chickenbreasthalfequals195cal.,5gfat(1gsat.fat),94mgchol.,161mgsodium,1gcarb.,tracefiber,34gpro.DiabeticExchange:5leanmeat.

FASTFIX

SummertimeOrzo&ChickenForlunchordinner,thiseasy-as-can-bedishislikelytobecomeasummertimestapleinyourhouse.Ifyouprefer,grillthechickenbreastsratherthancookingtheminaskillet.—FRANMACMILLANWESTMELBOURNE,FL


3/4cupuncookedorzopasta1poundbonelessskinlesschickenbreasts,cutinto1-inchpieces1mediumcucumber,chopped1smallredonion,chopped1/4cupmincedfreshparsley2tablespoonslemonjuice1tablespoonoliveoil1teaspoonsalt1/4teaspoonpepper1/4cupcrumbledreducedfatfetacheese

1.Cookpastaaccordingtopackagedirections.Meanwhile,inalargeskilletcoatedwithcookingspray,cookchickenovermediumheatfor6-8minutesoruntilnolongerpink.

2.Inalargebowl,combinethecucumber,onion,parsleyandchicken.Drainpasta;stirintochickenmixture.Inasmallbowl,whiskthelemonjuice,oil,saltandpepper.Pouroverchickenmixture;tosstocoat.Servewarmorcold.Justbeforeserving,sprinklewithcheese.

PERSERVING11/4cupsorzomixturewith1tablespooncheeseequals323cal.,7gfat(2gsat.fat),65mgchol.,742mgsodium,33gcarb.,2gfiber,30gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable,1fat.

MakeoverSourCreamChickenEnchiladasMyhusbandknowshe’sinforatreatwhenIbeginrollingtheseenchiladas.Thisishisfavoritedish,andthemakeoverversionisyummy!Wethinkit’sahomerun.—RYNNETTAGARNERDALLAS,TX


4cupscubedcookedchickenbreast1tablespoonchilipowder1teaspoongarlicsalt1teaspoongroundcumin12flourtortillas(8inches),warmed

SAUCE2tablespoonsall-purposeflour11/2cupsreduced-sodiumchickenbroth11/2cups(12ounces)reducedfatsourcream1cup(4ounces)shreddedMontereyJackcheese1cup(4ounces)shreddedMexicancheeseblendChoppedtomatoes,optional

1.Inalargebowl,combinethechicken,chilipowder,garlicsaltandcumin.Place1/3cupchickenmixturedownthecenterofeachtortilla.Rollupandplace

seamsidedownintwo13x9-in.bakingdishescoatedwithcookingspray.2.Inalargesaucepan,whiskflourandbrothuntilsmooth.Bringtoaboil;cookandstirfor2minutes.Reduceheat;stirinsourcreamandMontereyJackcheeseuntilmelted.Poursauceoverenchiladas;sprinklewithMexicancheeseblend.3.Bake,uncovered,at350°for15-20minutesoruntilbubbly.Topwithtomatoesifdesired.PERSERVING1enchilada(calculatedwithouttomatoes)equals338cal.,13gfat(6gsat.fat),63mgchol.,645mgsodium,29gcarb.,tracefiber,25gpro.DiabeticExchanges:3leanmeat,2starch,1fat.

THESKINNY

Theoriginalenchiladasusedcannedchickenandfull-sodiumchickenbroth.Switchingtolower-saltingredientsanddecreasingtheabundantsaucebyafourthledtoasodiumdecreaseof45%.

FASTFIX

Pecan-CrustedChickenNuggetsIlovedchickennuggetsasachild.Thisbakedversionishealthierthantheoriginal,andit’sagreatmealforkids.—HAILICARROLLVALENCIA,CA


11/2cupscornflakes1tablespoondriedparsleyflakes1teaspoonsalt1/2teaspoongarlicpowder1/2teaspoonpepper1/2cuppanko(Japanese)breadcrumbs1/2cupfinelychoppedpecans3tablespoons2%milk11/2poundsbonelessskinlesschickenbreasts,cutinto1-inchpieces

Cookingspray

1.Preheatovento400°.Placethecornflakes,parsley,salt,garlicpowderandpepperinablender;coverandpulseuntilfinelyground.Transfertoashallowbowl;stirinbreadcrumbsandpecans.Placemilkinanothershallowbowl.Dipchickeninmilk,thenrollincrumbmixturetocoat.2.Placeonagreasedbakingsheet;spritzchickenwithcookingspray.Bake12-16minutesoruntilchickenisnolongerpink,turningoncehalfwaythroughcooking.PERSERVING3ouncescookedchickenequals206cal.,9gfat(1gsat.fat),63mgchol.,290mgsodium,6gcarb.,1gfiber,24gpro.DiabeticExchanges:3leanmeat,1fat,1/2starch.

FASTFIX

Blueberry-DijonChickenBlueberriesandchickenmayseemlikeastrangecombination,butpreparetobedazzled.Iaddasprinklingofmincedfreshbasilasthefinishingtouch.—SUSANMARSHALLCOLORADOSPRINGS,CO


4bonelessskinlesschickenbreasthalves(6ounceseach)1/4teaspoonsalt1/4teaspoonpepper1tablespoonbutter1/2cupblueberrypreserves1/3cupraspberryvinegar1/4cupfreshorfrozenblueberries3tablespoonsDijonmustardMincedfreshbasilortarragon,optional

1.Sprinklechickenwithsaltandpepper.Inalargeskillet,cookthechickeninbutterovermediumheatfor6-8minutesoneachsideoruntilathermometerreads170°.Removeandkeepwarm.2.Inthesameskillet,combinethepreserves,vinegar,blueberriesandmustard,stirringtoloosenbrownedbitsfrompan.Bringtoaboil;cookandstiruntilthickened.Servewithchicken.Sprinklewithbasilifdesired.PERSERVING1chickenbreasthalfwith2tablespoonssauceequals331cal.,7gfat(3gsat.fat),102mgchol.,520mgsodium,31gcarb.,tracefiber,34gpro.DiabeticExchanges:5leanmeat,11/2starch,1/2fat.

BruschettaChickenWeenjoyservingthistastychickentobothfamilyandtocompany.Itjustmightbecomeyournewfavoritewaytouseupsummertomatoesandbasil.—CAROLINCATTOI-DEMKIWLETHBRIDGE,AB


1/2cupall-purposeflour1/2cupeggsubstitute4bonelessskinlesschickenbreasthalves(4ounceseach)1/4cupgratedParmesancheese1/4cupdrybreadcrumbs1tablespoonbutter,melted2largetomatoes,seededandchopped3tablespoonsmincedfreshbasil1tablespoonoliveoil2garliccloves,minced1/2teaspoonsalt1/4teaspoonpepper

1.Preheatovento375°.Placeflourandeggsubstituteinseparateshallowbowls.

Dipchickeninflour,thenineggsubstitute;placeinagreased13x9-in.bakingdish.Inasmallbowl,mixcheese,breadcrumbsandbutter;sprinkleoverchicken.2.Looselycoverbakingdishwithfoil.Bakefor20minutes.Uncover;bake5-10minuteslongeroruntilathermometerreads165°.3.Meanwhile,inasmallbowl,tossthetomatoeswiththeremainingingredients.Spoonoverchicken;bake3-5minutesoruntiltomatomixtureisheatedthrough.PERSERVING1servingequals316cal.,11gfat(4gsat.fat),75mgchol.,563mgsodium,22gcarb.,2gfiber,31gpro.DiabeticExchanges:3leanmeat,11/2fat,1starch,1vegetable.

5INGREDIENTS

CrispyBuffaloChickenRoll-UpsforTwoThesewinningchickenrollswithacrispycrustarebothimpressiveandeasytomake.Myfamilyandfriendsabsolutelylovethem!—WILLIAMKEYSKENNETTSQUARE,PA


2bonelessskinlesschickenbreasthalves(6ounceseach)1/4teaspoonsalt1/4teaspoonpepper2tablespoonscrumbledbluecheese2tablespoonshotpeppersauce1tablespoonmayonnaise1/2cupcrushedcornflakes

1.Preheatovento400°.Flattenchickenbreaststo1/4-in.thickness.Seasonwithsaltandpepper;sprinklewithbluecheese.Rollupeachfromashortsideandsecurewithtoothpicks.2.Inashallowbowl,combinepeppersauceandmayonnaise.Placethe

cornflakesinaseparateshallowbowl.Dipchickeninpeppersaucemixture,thencoatwiththecornflakes.Placeseamsidedowninagreased11x7-in.bakingdish.3.Bake,uncovered,30-35minutesoruntilchickenisnolongerpink.Discardtoothpicks.PERSERVING1servingequals270cal.,8gfat(3gsat.fat),101mgchol.,617mgsodium,10gcarb.,tracefiber,37gpro.DiabeticExchanges:5leanmeat,1/2starch,1/2fat.

TOPTIP

IusedCholulaformyhotsauceandusedRiceChexinsteadofcornflakesbecausethat’swhatIhadonhand.Thiswillbeputinmyregularrotation.I’marunner,andthetasteandproteincan’tbebeat!—QTPI3480TASTEOFHOME.COM


Sausage&PepperswithCheesePolentaWho’dhavethoughtthatsausageandpepperscouldbehealthyandlight?CreamyAsiagopolentaistheperfectbackdropforthesauteedmeatmixture.—HOLLYGOMEZSEABROOK,NH


3cupsreduced-sodiumchickenbroth,divided11/2cupswater1cupcornmeal2teaspoonsoliveoil1package(12ounces)fullycookedItalianchickensausagelinks,cutinto1/2-inchslices1mediumgreenpepper,sliced1mediumsweetredpepper,sliced1mediumonion,sliced1garlicclove,minced1/2cupshreddedAsiagocheese1/2cupfat-freemilk1teaspoonbutter

1.Inalargeheavysaucepan,bring21/2cupsbrothandwatertoaboil.Reduceheattoagentleboil;slowlywhiskincornmeal.Cookandstirwithawooden

spoon15-20minutesoruntilpolentaisthickenedandpullsawaycleanlyfromsidesofpan.2.Meanwhile,inalargeskillet,heatoilovermediumheat.Addsausage,peppersandonion;cookandstir5-7minutesoruntilvegetablesaretender.Addgarlic;cook1minutelonger.Addremainingbroth,stirringtoloosenbrownedbitsfrompan;heatthrough.3.Removepolentafromheat;stirincheese,milkandbutteruntilcheeseismelted.Servewithsausagemixture.PERSERVING1servingequals269cal.,10gfat(4gsat.fat),54mgchol.,647mgsodium,27gcarb.,2gfiber,17gpro.DiabeticExchanges:2leanmeat,11/2starch,1vegetable,1fat.

FASTFIX

BLTBowTiePastaSaladIfirsthadthissummerysaladatafamilyreunion,andit’sbecomeoneofmyhusband’sfavoritedinners.Sometimes,weleaveoutthechickenandserveitasasidedishinstead.—JENNIFERMADSENREXBURG,ID


21/2cupsuncookedbowtiepasta6cupstornromaine11/2cupscubedcookedchickenbreast1mediumtomato,diced4baconstrips,cookedandcrumbled1/3cupreducedfatmayonnaise1/4cupwater1tablespoonbarbecuesauce11/2teaspoonswhitevinegar1/4teaspoonpepper

1.Cookpastaaccordingtopackagedirections.Drainandrinseundercoldwater.Inalargebowl,combineromaine,chicken,tomato,baconandpasta.2.Inasmallbowl,whisktheremainingingredients.Pouroversalad;tosstocoat.Serveimmediately.


239mgsodium,27gcarb.,2gfiber,17gpro.DiabeticExchanges:2leanmeat,11/2starch,1vegetable,1fat.

MakeoverSpinach-StuffedChickenForaneasy,upscalechickendish,you’lllovethesespinach-stuffedchickenbreasts.Youcanalsodoubletherecipewithoutmucheffort.—TASTEOFHOMETESTKITCHEN


3teaspoonsoliveoil,divided4cupsfreshbabyspinach1garlicclove,minced1/2cupreducedfatgarlic-herbspreadablecheese

1teaspoonItalianseasoning,divided1/3cupplus

1/2cuppanko(Japanese)breadcrumbs,divided4bonelessskinlesschickenbreasthalves(6ounceseach)1/4teaspoonsalt1/4teaspoonpepper1eggwhite1tablespoonwater

1.Preheatovento400°.Inalargeskillet,heat1teaspoonoilovermedium-highheat.Addspinach;cookandstir1-2minutesoruntilwilted.Addgarlic;cook1minutelonger.Removefromheat.Stirinspreadablecheese,1/4teaspoonItalianseasoningand1/3cupbreadcrumbs.

2.Cutapockethorizontallyinthethickestpartofeachchickenbreast.Fillwithspinachmixtureandsecurewithtoothpicks.3.Inashallowbowl,tossremainingbreadcrumbswithsalt,pepperandremainingItalianseasoning.Inaseparateshallowbowl,whiskeggwhiteandwater.Dipbothsidesofchickenineggwhitemixture,thenincrumbmixture,pattingtohelpcoatingadhere.4.Inalargeovenproofskillet,heatremainingoilovermediumheat.Brownchickenoneachside.Placeinoven;bake15-18minutesoruntilathermometerinsertedintochickenreads165°.Discardtoothpicksbeforeserving.PERSERVING1stuffedchickenbreasthalfequals332cal.,12gfat(5gsat.fat),112mgchol.,459mgsodium,11gcarb.,1gfiber,41gpro.DiabeticExchanges:5leanmeat,1starch,1fat.

THESKINNY

Theoriginalrecipecalledforpan-fryingthechickenin1/4cupofoliveoil.Thefatinthisdishwaseasilycutbybrowningthechickenonthestovetop,thenbakingittofinish.Insteadoftheoriginalrecipe’sregularseasonedbreadcrumbs,acoatingofpankobreadcrumbsisusedtocreateamorecrispandairytexturethatmimicsfriedfood.

FREEZEITFASTFIX

ApplesauceBarbecueChickenYouonlyneedafewingredientstocreatesweetandpepperychicken.Thesubtleflavorofapplesetsthisdishapartfromtherest.—DARLAANDREWSLEWISVILLE,TX


4bonelessskinlesschickenbreasthalves(6ounceseach)1/2teaspoonpepper1tablespoonoliveoil2/3cupchunkyapplesauce2/3cupspicybarbecuesauce2tablespoonsbrownsugar1teaspoonchilipowder

Sprinklechickenwithpepper.Inalargeskillet,brownthechickeninoilonbothsides.Inasmallbowl,combinetheremainingingredients;pouroverthechicken.Coverandcook7-10minuteslongeroruntilathermometerreads170°.FREEZEOPTIONCoolchicken;transfertoafreezercontainerandfreezeforupto3months.Thawintherefrigeratorovernight.Coverandmicrowaveonhighfor8-10minutesoruntilheatedthrough,stirringonce.

PERSERVING1chickenbreasthalfwith1/3cupsauceequals308cal.,8gfat(2gsat.fat),94mgchol.,473mgsodium,22gcarb.,1gfiber,35gpro.

DiabeticExchanges:5leanmeat,11/2starch,1/2fat.

ChickenFajitasThisisthebestfajitarecipeI’veevertried.Itsoundscomplicated,butitreallyisn’t.Theservingsarehearty,andittastessogoodthatmyhusbandandIneverhaveaproblemfinishingit!—KATHLEENSMITHPITTSBURGH,PA

PREP:15MIN.+MARINATING•COOK:15MIN.•MAKES:2SERVINGS

1/4cuplimejuice1tablespoonreduced-sodiumsoysauce2teaspoonscanolaoil1garlicclove,minced1/2teaspoonsalt1/2teaspoonchilipowder1/2teaspooncayennepepper1/4teaspoonpepper1/2teaspoonliquidsmoke,optional2bonelessskinlesschickenbreasthalves(4ounceseach)

FILLING2teaspoonscanolaoil1mediumonion,julienned1/2smallsweetredorgreenpepper,julienned1teaspoonreduced-sodiumsoysauce1/2teaspoonlimejuice4fat-freetortillas(6inches),warmedSalsaandsourcream,optional

1.Inalargeresealableplasticbag,combinethefirsteightingredients;ifdesired,addliquidsmoke.Addchicken;sealbagandturntocoat.Refrigerateatleast2hours.1.Drainthechicken,discardingmarinade.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.Grillchicken,covered,overmediumheatorbroil4in.fromheat4-6minutesoneachsideoruntilathermometerreads170°.2.Inalargenonstickskillet,heatoilovermedium-highheat.Addonionandpepper;cookandstir5-7minutesoruntiltender.Stirinsoysauceandlimejuice.

3.Cutchickenintothinslices;addtovegetables.Servewithtortillasand,ifdesired,salsaandsourcream.PERSERVING1serving(calculatedwithoutsalsaandsourcream)equals246cal.,8gfat(1gsat.fat),66mgchol.,628mgsodium,15gcarb.,3gfiber,29gpro.DiabeticExchanges:3leanmeat,1starch,1fat.

FASTFIX

CountryChickenwithGravyThislightened-uptakeonclassicSoutherncomfortfoodhasbeenahitatourhousesincethefirsttimewetriedit!—RUTHHELMUTHABBEVILLE,SC


3/4cupcrushedcornflakes1/2teaspoonpoultryseasoning1/2teaspoonpaprika1/4teaspoonsalt1/4teaspoondriedthyme1/4teaspoonpepper2tablespoonsfat-freeevaporatedmilk4bonelessskinlesschickenbreasthalves(4ounceseach)2teaspoonscanolaoil

GRAVY

1tablespoonbutter1tablespoonall-purposeflour1/4teaspoonpepper1/8teaspoonsalt1/2cupfat-freeevaporatedmilk1/4cupcondensedchickenbroth,undiluted1teaspoonsherryoradditionalcondensedchickenbroth2tablespoonsmincedchives

1.Inashallowbowl,combinethefirstsixingredients.Placemilkinanothershallowbowl.Dipchickeninmilk,thenrollincornflakemixture.2.Inalargenonstickskilletcoatedwithcookingspray,cookchickeninoilovermediumheatfor6-8minutesoneachsideoruntilathermometerreads170°.3.Meanwhile,inasmallsaucepan,meltbutter.Stirintheflour,pepperandsaltuntilsmooth.Graduallystirinthemilk,brothandsherry.Bringtoaboil;cookandstirfor1-2minutesoruntilthickened.Stirinchives.Servewithchicken.PERSERVING1chickenbreasthalfwith2tablespoonsgravyequals274cal.,8gfat(3gsat.fat),72mgchol.,569mgsodium,20gcarb.,tracefiber,28gpro.DiabeticExchanges:3leanmeat,1starch,1/2fat.

FASTFIX

SpicyChickenTendersHere’sasimpleyetwell-seasoneddishwiththetraditionalflavorsofIndiancuisine.Serveitwithriceandafreshveggieforagreatmeal.Currylovers,takenote!—CAROLDODDSAURORA,ON


1tablespoonwater1/4teaspoonsalt1/4teaspooncrushedredpepperflakes1/4teaspooncurrypowder1/8teaspooneachgroundturmeric,gingerandcinnamon1/8teaspoonpaprika1/2poundchickentenderloins

1.Inasmallbowl,combinewaterandseasonings;brushoverallsidesofchickentenders.Placeinabowlandtosstocoat;refrigeratefor15minutes.2.Placechickenonabroilerpancoatedwithcookingspray.Broil3-4in.fromtheheatfor3minutesoneachsideoruntilmeatisnolongerpink.PERSERVING3ouncescookedchickenequals108cal.,1gfat(tracesat.fat),67mgchol.,343mgsodium,1gcarb.,tracefiber,26gpro.DiabeticExchange:3leanmeat.

SLOWCOOKERChickenAthenaWitholives,sun-driedtomatoes,lemonjuiceandgarlic,Greekflavorsaboundinmyeasychickendishthat’spreparedintheslowcooker.Serveitwithorzoorcouscousforatastyaccompaniment.—RADELLEKNAPPENBERGEROVIEDO,FL


6bonelessskinlesschickenbreasthalves(6ounceseach)2mediumonions,chopped1/3cupsun-driedtomatoes(notpackedinoil),chopped1/3cuppittedGreekolives,chopped2tablespoonslemonjuice1tablespoonbalsamicvinegar3garliccloves,minced1/2teaspoonsalt

Placechickenina3-qt.slowcooker.Addtheremainingingredients.Coverandcookonlowfor4hoursoruntilathermometerreads170°.PERSERVING1chickenbreasthalfequals237cal.,6gfat(1gsat.fat),94mgchol.,467mgsodium,8gcarb.,1gfiber,36gpro.DiabeticExchanges:4leanmeat,1vegetable,1fat.

GrilledChickenwithBlackBeanSalsaBlackbeansalsawithmangogivesthisdishaMexicantastewithouttoomuchheat.Iliketoslicethechickenandserveitoveralonggrainandwildricemix.—TERRICLOUSECONNOQUENESSING,PA


1cuplimejuice2tablespoonsoliveoil2teaspoonsgroundcumin1teaspoonsalt1teaspoondriedoregano1/2teaspoonpepper5bonelessskinlesschickenbreasthalves(4ounceseach)

BLACKBEANSALSA1can(15ounces)blackbeans,rinsedanddrained1mango,peeledandcubed1/4cupmincedfreshcilantro3tablespoonslimejuice1tablespoonoliveoil2teaspoonsbrownsugar

1teaspoonmincedjalapenopepper

1.Inasmallbowl,whiskthefirstsixingredients.Pour2/3cupmarinadeintoalargeresealableplasticbag.Addchicken;sealbagandturntocoat.Refrigerate1-2hours.Reserveremainingmarinadeforbasting.Inasmallbowl,combinesalsaingredients;tosstocombine.1.Drainthechicken,discardingmarinade.Grillchicken,covered,overmediumheatorbroil4in.fromheat5-6minutesoneachsideoruntilathermometerreads170°,bastingoccasionallywithreservedmarinadeduringthelast4minutes.Servewithsalsa.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING1chickenbreasthalfwith1/2cupsalsaequals266cal.,7gfat(1gsat.fat),63mgchol.,339mgsodium,23gcarb.,4gfiber,27gpro.DiabeticExchanges:3leanmeat,11/2starch,1fat.

FREEZEIT

ChickenFlorentineMeatballsServedoversquashinachunkymushroom-tomatosauce,thesetendermeatballsaretopswhenitcomestogreatflavor.—DIANENEMITZLUDINGTON,MI


2largeeggs,lightlybeaten1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1/2cupdrybreadcrumbs1/4cupgratedParmesancheese1tablespoondriedmincedonion1garlicclove,minced1/4teaspoonsalt1/8teaspoonpepper1poundgroundchicken1mediumspaghettisquash

SAUCE

1/2poundslicedfreshmushrooms2teaspoonsoliveoil1can(141/2ounces)dicedtomatoes,undrained1can(8ounces)tomatosauce2tablespoonsmincedfreshparsley1garlicclove,minced1teaspoondriedoregano1teaspoondriedbasil

1.Combinefirsteightingredients.Crumblechickenovermixtureandmixwell.Shapeinto11/2-in.balls.

2.Placemeatballsonarackinashallowbakingpan.Bake,uncovered,at400°for20-25minutesoruntilnolongerpink.Meanwhile,cutsquashinhalflengthwise;discardseeds.Placesquashcutsidedownonamicrowave-safeplate.Microwave,uncovered,onhighfor15-18minutesoruntiltender.3.Forsauce,inalargenonstickskillet,sautemushroomsinoiluntiltender.Stirintheremainingingredients.Bringtoaboil.Reduceheat;simmer,uncovered,for8-10minutesoruntilslightlythickened.Addmeatballsandheatthrough.4.Whensquashiscoolenoughtohandle,useaforktoseparatestrands.Servewithmeatballsandsauce.FREEZEOPTIONPlaceindividualportionsofcooledmeatballsandsquashinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Microwave,covered,onhighinamicrowave-safedishuntilheatedthrough,gentlystirringandaddingalittlewaterifnecessary.NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1servingequals303cal.,12gfat(3gsat.fat),123mgchol.,617mgsodium,31gcarb.,7gfiber,22gpro.DiabeticExchanges:3leanmeat,2starch,1/2fat.

DIDYOUKNOW?

Veryleangroundmeatworksfineforcrumbledmeatdishes,suchastacosandsloppyjoes.Meatwithahigherfatcontentworksbetterforburgers,meatballsandmeatloaf,creatingamixturethatholdstogetherwell.

FASTFIX

OrangeChickenPastaSaladRefreshingfruitteamsupwithchicken,pastaandveggiesfortheperfectsingle-servingsalad.Itmakesanidealhot-weatherlunch.—MARYLEWISNORMAN,OK


1/2cupuncookedspiralpasta1/2cupcubedcookedchickenbreast1/4cupmandarinoranges1/4cupchoppedcucumber1/4cuphalvedseedlessredgrapes1greenonion,sliced

ORANGEVINAIGRETTE3tablespoonsorangejuiceconcentrate1tablespoonwhitevinegar1tablespoonoliveoil

1.Cookpastaaccordingtopackagedirections;drainandrinseincoldwater.Inasmallbowl,combinethepasta,chicken,oranges,cucumber,grapesandonion.2.Inanotherbowl,whiskthevinaigretteingredients.Drizzleoversaladandtoss

tocoat.Refrigerateuntilserving.


FREEZEIT

AsianChickenThighsAthick,tangysaucecoatsgoldenbrownchickeninmysimpleskilletrecipe.Iliketoservethechickenoverlonggrainriceorwithahelpingoframennoodleslaw.—DAVEFARRINGTONMIDWESTCITY,OK


5teaspoonsoliveoil5bone-inchickenthighs(about13/4pounds),skinremoved1/3cupwater1/4cuppackedbrownsugar2tablespoonsorangejuice2tablespoonsreduced-sodiumsoysauce2tablespoonsketchup

1tablespoonwhitevinegar4garliccloves,minced1/2teaspooncrushedredpepperflakes1/4teaspoonChinesefive-spicepowder2teaspoonscornstarch2tablespoonscoldwaterSlicedgreenonionsHotcookedrice,optional

1.Inalargeskillet,heatoilovermediumheat.Addchicken;cook8-10minutesoneachsideoruntilnolongerpink.Inasmallbowl,whiskwater,brownsugar,orangejuice,soysauce,ketchup,vinegar,garlic,pepperflakesandfive-spicepowder.Pouroverchicken.Bringtoaboil.Reduceheat;simmer,uncovered,for30-35minutesoruntilchickenistender,turningchickenoccasionally.2.Inasmallbowl,mixcornstarchandcoldwateruntilsmooth;stirintopan.Bringtoaboil;cookandstir1minuteoruntilsauceisthickened.Sprinklewithgreenonions.Ifdesired,servewithrice.FREEZEOPTIONCoolchicken.Freezeinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatslowlyinacoveredskilletuntilathermometerinsertedinchickenreads165°,stirringoccasionallyandaddingalittlewaterifnecessary.PERSERVING1chickenthigh(calculatedwithoutrice)equals292cal.,14gfat(3gsat.fat),87mgchol.,396mgsodium,15gcarb.,tracefiber,25gpro.DiabeticExchanges:3leanmeat,1starch,1fat.

TurkeySpecialties

Whetheryou’replanningaweeknightdinneroraThanksgivingfeast,turkeyisalwaysatastyoptionforthemainevent.Withhealthymakeoversofclassicgrilledburgers,turkeyandbiscuits,stuffedpeppersandmore,thischapterisbrimmingwithhealthynewfavoriteswaitingforyouto

discover!

FREEZEITFASTFIX

BuffaloTurkeyBurgersCeleryandbluecheesedressinghelptamethehotsauceonthesejuicyburgers.Foranevenlighterversion,skipthebunsandservewithlettuceleaves,slicedonionandchoppedtomato.—MARYPAX-SHIPLEYBEND,OR


2tablespoonsLouisiana-stylehotsauce,divided2teaspoonsgroundcumin2teaspoonschilipowder2garliccloves,minced1/2teaspoonsalt1/8teaspoonpepper1poundleangroundturkey4wholewheathamburgerbuns,split1cupshreddedlettuce2celeryribs,chopped2tablespoonsfat-freebluecheesesaladdressing

1.Inabowl,combine1tablespoonhotsauce,cumin,chilipowder,garlic,saltandpepper.Addturkey;mixlightlybutthoroughly.Shapeintofour1/2-in.-thickpatties.2.Inalargenonstickskilletcoatedwithcookingspray,cookburgersovermediumheat4-6minutesoneachsideoruntilathermometerreads165°.3.Serveburgersonbunswithlettuce,celery,saladdressingandremaininghotsauce.FREEZEOPTIONPlacepattiesonaplasticwrap-linedbakingsheet;wrapandfreezeuntilfirm.Removefrompanandtransfertoalargeresealableplasticbag;returntofreezer.Touse,grillfrozenpattiesasdirected,increasingtimeasnecessaryforathermometertoread165°.PERSERVING1burgerequals312cal.,12gfat(3gsat.fat),90mgchol.,734mgsodium,28gcarb.,5gfiber,24gpro.DiabeticExchanges:3leanmeat,2starch,1/2fat.

FASTFIX

SausageZucchiniSkilletIbeganservingaversionofthiseasyrecipeasasidedishwithmygrilledsalmon.Ilateraddedsausageandricetomakeitacompletemealonitsown.—DEBBYABELFLATROCK,NC


1poundItalianturkeysausagelinks,casingsremoved2largezucchini,chopped1largesweetonion,chopped2garliccloves,minced1can(141/2ounces)no-salt-addeddicedtomatoes,undrained1/4teaspoonpepper2cupshotcookedrice

1.Crumblesausageintoalargenonstickskilletcoatedwithcookingspray.Addzucchiniandonion;cookandstirovermediumheatuntilmeatisnolongerpink.Addthegarlic;cook1minutelonger.Drain.2.Stirintomatoesandpepper;bringtoaboil.Reduceheat;simmer,uncovered,for4-5minutesoruntilliquidisevaporated.Servewithrice.

PERSERVING11/4cupssausagemixturewith1/2cupriceequals329cal.,11gfat(2gsat.fat),68mgchol.,724mgsodium,36gcarb.,5gfiber,23gpro.DiabeticExchanges:3leanmeat,2vegetable,11/2starch.

MakeoverSloppyJoeMacandCheeseThisamazingdishcombinestwomealtimeclassicsintoonecasserole!Mygrandchildrenloveit.Thelightened-upversionoffersalltheheartwarmingcomfortoftheoriginal,withouttheunnecessaryfat!—DOROTHYLEONEMEREDITH,NH

PREP:1HOUR•BAKE:30MIN.•MAKES:10SERVINGS

1package(16ounces)elbowmacaroni3/4poundleangroundturkey1/2cupfinelychoppedcelery1/2cupshreddedcarrot1can(141/2ounces)dicedtomatoes,undrained

1can(6ounces)tomatopaste1/2cupwater1envelopesloppyjoemix1smallonion,finelychopped1tablespoonbutter1/3cupall-purposeflour1teaspoongroundmustard3/4teaspoonsalt1/4teaspoonpepper4cups2%milk1tablespoonWorcestershiresauce8ouncesreducedfatprocesscheese(Velveeta),cubed2cups(8ounces)shreddedcheddarcheese,divided

1.Cookmacaroniaccordingtopackagedirections.Meanwhile,inalargenonstickskillet,cooktheturkey,celeryandcarrotovermediumheatuntilmeatisnolongerpinkandvegetablesaretender;drain.Addthetomatoes,tomatopaste,waterandsloppyjoemix.Bringtoaboil.Reduceheat;coverandsimmerfor10minutes,stirringoccasionally.2.Drainmacaroni;setaside.Inalargesaucepan,sauteonioninbutteruntiltender.Stirinflour,mustard,saltandpepperuntilsmooth.GraduallyaddmilkandWorcestershiresauce.Bringtoaboil;cookandstirfor1-2minutesoruntilthickened.Removefromtheheat.Stirintheprocesscheeseuntilmelted.Addmacaroniand1cupcheddarcheese;mixwell.3.Spreadtwo-thirdsofthemacaronimixtureintoa3-qt.or13x9-in.bakingdishcoatedwithcookingspray.Spreadwithturkeymixturetowithin2in.ofedges.Spoontheremainingmacaronimixturearoundedgesofpan.Covercasseroleandbakeat375°for30-35minutesoruntilbubbly.Sprinklewithremainingcheddarcheese;coverandletstanduntilcheeseismelted.PERSERVING1cupequals390cal.,14gfat(7gsat.fat),55mgchol.,923mgsodium,45gcarb.,3gfiber,23gpro.

THESKINNY

Theoriginalrecipeusedhalf-and-halfcreamand1poundofcheddarinthemacaroni.Themakeoverachievesthesamecreaminesswithlow-fatmilkandacomboofreducedfatVelveetaandshreddedcheddar.Velveetaisanexcellentmeltingcheese,makingthemacaronisaucyandrich.

FASTFIX

AsianTurkeyLettuceCupsHere’sacool,crispideaforalightlunchorevenasappetizersforasummerparty.WhenIwanttomakeiteasierformykidstoeat,Imixitallupwithshreddedlettuceandserveitasasalad.—DIANARIOSLYTLE,TX


3tablespoonsreduced-sodiumsoysauce2teaspoonssugar2teaspoonssesameoil1teaspoonThaichilisauce,optional1poundleangroundturkey1celeryrib,chopped1tablespoonmincedfreshgingerroot1garlicclove,minced1can(8ounces)waterchestnuts,drainedandchopped1mediumcarrot,shredded2cupscookedbrownrice8BibborBostonlettuceleaves

1.Inasmallbowl,whisksoysauce,sugar,sesameoiland,ifdesired,chilisauceuntilblended.Inalargeskillet,cookturkeyandcelery6-9minutesoruntilmeat

isnolongerpink,breakingupturkeyintocrumbles;drain.2.Addgingerandgarlictoturkey;cook2minutes.Stirinsoysaucemixture,waterchestnutsandcarrot;cook2minuteslonger.Stirinrice;heatthrough.Serveinlettuceleaves.PERSERVING2lettucecupsequals353cal.,13gfat(3gsat.fat),90mgchol.,589mgsodium,35gcarb.,4gfiber,24gpro.DiabeticExchanges:3leanmeat,2starch,1vegetable,1/2fat.

FASTFIX

ItalianTurkeySkilletItrytofindimaginativewaystouseleftovers,especiallyturkey.Thispastatossislightlycoatedwithtomatosauceandaccentedwithfreshmushrooms.—PATRICIAKILEELIZABETHTOWN,PA


1package(16ounces)linguine2tablespoonscanolaoil3/4cupslicedfreshmushrooms1mediumonion,chopped1celeryrib,chopped1smallgreenpepper,chopped2cupscubedcookedturkey1can(141/2ounces)dicedtomatoes,drained1can(103/4ounces)condensedtomatosoup,undiluted1tablespoonItalianseasoning1tablespoonmincedfreshparsley1/4teaspoonpepper1/8teaspoonsalt1cup(4ounces)shreddedcheddarcheese

1.Cooklinguineaccordingtopackagedirections.Meanwhile,inalargeskillet,

heatoilovermedium-highheat.Addmushrooms,onion,celeryandgreenpepper;cookandstiruntiltender.Stirinturkey,tomatoes,soupandseasonings;heatthrough.2.Drainlinguine;addtotheturkeymixtureandtosstocombine.Ifdesired,sprinklewithcheeseandletstand,covered,untilcheeseismelted.PERSERVING1cupequals338cal.,7gfat(1gsat.fat),27mgchol.,362mgsodium,51gcarb.,4gfiber,19gpro.

FASTFIX

WaldorfTurkeySaladCrispapples,celeryandwalnutsteamedupwithturkeymakeanymealfeellikeapicnic.Thecombinationoftastesandtexturesmakesthissaladacoolclassic.—MITZISENTIFFANNAPOLIS,MD


1cup(8ounces)plainyogurt2tablespoonshoney1/8to

1/4teaspoongroundginger1/4teaspoonsalt2cupscubedcookedturkeybreast1cupcubedapple1cupseedlessredgrapes,halved1/2cupthinlyslicedcelery1/2cupraisins4lettuceleaves2tablespoonschoppedwalnuts

Inasmallbowl,whisktheyogurt,honey,gingerandsalt.Inalargebowl,combinetheturkey,apple,grapes,celeryandraisins;addyogurtmixtureandtosstocoat.Serveonlettuce;sprinklewithwalnuts.

PERSERVING11/4cupsequals294cal.,5gfat(2gsat.fat),68mgchol.,233mgsodium,39gcarb.,2gfiber,25gpro.DiabeticExchanges:3leanmeat,11/2fruit,1starch,1/2fat.

SausageSpinachPizzaMyhusbandlovespizza,andthisisthebestwayforhimtogethisfixwhilestayingwithinhiscarbrange.—ELENAFALKVERSAILLES,OH

PREP:35MIN.+RISING•BAKE:10MIN.•MAKES:2PIZZAS(8SLICESEACH)

1package(1/4ounce)activedryyeast1cupwarmwater(110°to115°)21/4cupsall-purposeflour2tablespoonsoliveoil1tablespoonsugar2teaspoonsItalianseasoning1/2teaspoonsalt1/2cupshreddedAsiagocheese3/4poundItalianturkeysausagelinks,thinlysliced1can(141/2ounces)Italiandicedtomatoes,undrained2cupsfreshbabyspinach6slicesreducedfatprovolonecheese,halved

1.Inalargebowl,dissolveyeastinwater.Addflour,oil,sugar,Italianseasoningandsalt;beatonmediumspeedfor3minutesoruntilsmooth.StirinAsiagocheese.2.Turnontoalightlyflouredsurface;kneaduntilsmoothandelastic,about5-6minutes.Placeinabowlcoatedwithcookingspray,turningoncetocoatthetop.Coverandletriseinawarmplaceuntildoubled,about1hour.3.Preheatovento425°.Punchdoughdown;divideinhalf.Onaflouredsurface,rolleachportionintoa13-in.circle.Transfertotwo12-in.pizzapanscoatedwithcookingspray.Buildupedgesslightly.Prickthoroughlywithafork.Bake5-8minutesoruntiledgesarelightlybrowned.4.Meanwhile,inalargenonstickskillet,cooksausageovermediumheatuntilnolongerpink;drain.Placetomatoesinafoodprocessor;coverandpulseuntilfinelychopped.5.Spreadtomatoesovercrusts;layerwithspinach,sausageandprovolonecheese.Bake8-12minutesoruntilcrustsandcheesearelightlybrowned.PERSERVING2slicesequals314cal.,12gfat(4gsat.fat),39mgchol.,729mgsodium,34gcarb.,2gfiber,17gpro.DiabeticExchanges:2starch,2leanmeat,1vegetable,1/2fat.

ItalianTurkeyMeatLoafIt’seasytowhipupthisnutritious,high-fibermeatloafonweeknights,anditmakesfantasticsandwichesthenextday.It’salittlesofterthanmostloaves,butitstillslicesperfectlyandholdsitsshapewhileserving.—LAURIEBOCKLYNDEN,WA


6garliccloves,halved2mediumcarrots,cutintochunks1smallonion,cutintowedges1can(15ounces)blackbeans,rinsedanddrained1cupquick-cookingoats1/2cupfat-freemilk1can(6ounces)tomatopaste,divided3teaspoonsItalianseasoning,divided1teaspoonseasonedsalt1package(20ounces)leangroundturkey1tablespoonwater

1.Preheatovento350°.Placethegarlic,carrotsandonioninafoodprocessor;pulseuntilfinelychopped.Addbeans;processuntilblended.Inalargebowl,

combineoats,milk,halfofthetomatopaste,11/2teaspoonsItalianseasoning,seasonedsaltandblackbeanmixture.Addturkey;mixlightlybutthoroughly.2.Shapeintoaloafandplaceinan11x7-in.bakingdishcoatedwithcookingspray.Bake,uncovered,for30minutes.3.CombinewaterwiththeremainingtomatopasteandItalianseasoning;spreadovermeatloaf.Bakemeatloaf10-15minuteslongeroruntilathermometerreads165°.Letstand10minutesbeforeslicing.PERSERVING1servingequals298cal.,9gfat(2gsat.fat),75mgchol.,517mgsodium,30gcarb.,6gfiber,25gpro.DiabeticExchanges:3leanmeat,2starch.

FASTFIX

Quick&EasyTurkeySloppyJoesWhenwewerefirstmarriedandpoorcollegestudents,Ifoundthissimplerecipeandadjustedittosuitourtastes.Thefreshbellpepperandredoniongiveitawonderfulflavor.—KALLEETWINERMARYVILLE,TN


1poundleangroundturkey1largeredonion,chopped1largegreenpepper,chopped1can(8ounces)tomatosauce1/2cupbarbecuesauce1teaspoondriedoregano1teaspoongroundcumin1teaspoonchilipowder1/4teaspoonsalt8hamburgerbuns,split

1.Inalargeskillet,cookturkey,onionandgreenpepperovermediumheatfor

6-8minutesoruntilturkeyisnolongerpinkandvegetablesaretender,breakingupturkeyintocrumbles.2.Stirintomatosauce,barbecuesauceandseasonings.Bringtoaboil.Reduceheat;simmer,uncovered,10minutestoallowflavorstoblend,stirringoccasionally.Serveinbuns.PERSERVING1sandwichequals251cal.,6gfat(2gsat.fat),39mgchol.,629mgsodium,32gcarb.,2gfiber,16gpro.DiabeticExchanges:2leanmeat,11/2starch,1vegetable.

FASTFIX

TurkeyalaKingwithRiceWheneverIhaveleftoverturkey,Igorighttothisquickandversatilerecipe.It’sanicechangefromcasserolesandsosimpletoprepare.Serveitoverrice,noodles,biscuitsortoast.—PATLEMKEBRANDON,WI


2tablespoonsbutter13/4cupsslicedfreshmushrooms1celeryrib,chopped1/4cupchoppedonion1/4cupchoppedgreenpepper1/4cupall-purposeflour1cupreduced-sodiumchickenbroth1cupfat-freemilk2cupscubedcookedturkeybreast1cupfrozenpeas1/2teaspoonsalt2cupshotcookedrice

1.Inalargenonstickskillet,heatthebutterovermedium-highheat.Addthemushrooms,celery,onionandpepper;cookandstiruntilvegetablesaretender.2.Inasmallbowl,mixtheflourandbrothuntilsmooth;stirintovegetablemixture.Stirinmilk.Bringmixturetoaboil;cookandstirfor1-2minutesoruntilthickened.3.Addtheturkey,peasandsalt;heatthrough.Servewithrice.

PERSERVING11/4cupsturkeymixturewith1/2cupriceequals350cal.,7gfat(4gsat.fat),76mgchol.,594mgsodium,40gcarb.,3gfiber,30gpro.DiabeticExchanges:3leanmeat,2starch,11/2fat,1vegetable.

MediterraneanOne-DishMealIcameupwiththisrecipeonenightwhenIwasimprovisingwithwhatIhadonhand.Ilovetomakesimple,healthyone-dishdinnerswithlotsofvegetables.IpreparethisrecipeinabigpotsoIcanpileonasmuchspinachaswillfit.—DONNAJESSEREVERETT,WA


3/4poundItalianturkeysausagelinks,cutinto1-inchpieces1mediumonion,chopped2garliccloves,minced1can(141/2ounces)no-salt-addeddicedtomatoes,undrained1/4cupGreekolives1teaspoondriedoregano1/2cupquinoa,rinsed3cupsfreshbabyspinach1/2cupcrumbledfetacheese

1.Inalargenonsticksaucepancoatedwithcookingspray,cooksausageandonionovermediumheatuntilsausageisbrownedandonionistender.Addgarlic;cook1minutelonger.Stirinthetomatoes,olivesandoregano;bringtoaboil.2.Stirinquinoa.Topwithspinach.Reduceheat;coverandsimmerfor12-15minutesoruntilliquidisabsorbed.Removefromtheheat;fluffwithafork.Sprinklewithcheese.NOTELookforquinoainthecereal,riceororganicfoodaisle.PERSERVING1cupequals307cal.,14gfat(3gsat.fat),58mgchol.,845mgsodium,26gcarb.,5gfiber,21gpro.

TurkeyBurritoswithFreshFruitSalsaThislighter,produce-packedtwistontraditionalburritosissuretobeahitwithyourfamily.Evenourpickiesteaterlovestomunchonthesewiththesweet-spicyfruitsalsa.Yum!—LISAEATONKENNEBUNK,ME


1pintgrapetomatoes,quartered1mediummango,peeledandchopped2mediumkiwifruit,peeledandchopped3greenonions,thinlysliced3tablespoonsfinelychoppedredonion1jalapenopepper,seededandchopped1tablespoonlimejuice

BURRITOS1poundleangroundturkey1/2teaspoongroundturmeric1/4teaspoongroundcumin1tablespoonoliveoil2garliccloves,minced1/2cupBurgundywineorreduced-sodiumbeefbroth1jar(16ounces)salsa2cupsfrozencorn,thawed

1can(15ounces)blackbeans,rinsedanddrained10wholewheattortillas(8inches),warmed1cup(4ounces)shreddedreducedfatcheddarcheese

1.Forsalsa,combinethefirstseveningredients.Chilluntilserving.2.Inalargenonstickskilletovermediumheat,cookturkeyandspicesinoiluntilmeatisnolongerpink.Addgarlic;cook1minutelonger.Drain.Stirinwine;simmer,uncovered,3minutes.3.Stirinthesalsa,cornandblackbeans.Bringtoaboil.Reduceheat;simmer,uncovered,for10-15minutesoruntilmuchoftheliquidhasevaporated.Removefromtheheat.

4.Spoonabout1/2cupturkeymixtureoffcenteroneachtortilla.Sprinklewithcheese.Foldsidesandendsoverfillingandrollup.Servewithsalsa.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING1burritowith1/3cupsalsaequals371cal.,11gfat(3gsat.fat),44mgchol.,553mgsodium,47gcarb.,6gfiber,18gpro.DiabeticExchanges:3starch,2leanmeat.

FASTFIX

SmokedTurkeyandAppleSaladAneye-catchingdish,thisrefreshingsaladisagreatmaincourseforsummer.Dijondressingpairsnicelywiththeturkey,whileapplesandwalnutsaddcrunch.—CAROLYNJOHNSLACEY,WA


DRESSING5tablespoonsoliveoil2tablespoonscidervinegar1tablespoonDijonmustard1teaspoonlemon-pepperseasoning1/2teaspoonsalt,optional

SALAD6to8cupstornwatercressorromaine1mediumcarrot,julienned10cherrytomatoes,halved8ouncessmokedturkey,julienned4mediumapples,sliced1/3cupchoppedwalnuts,toasted

1.Whisktogetherthedressingingredients;setaside.2.Justbeforeserving,arrangesaladgreensonaplatterorindividualplates.Topwithcarrot,tomatoes,turkeyandapples.Drizzledressingoversaladandtosstocoat.Sprinklewithwalnuts.PERSERVING1servingequals382cal.,25gfat(3gsat.fat),20mgchol.,536mgsodium,29gcarb.,7gfiber,15gpro.

5INGREDIENTS

GarlicRosemaryTurkeyGarlic,herbsandlemonaresuchsimpleadditions,butthey’reallyoureallyneedtomakethisholidayturkeyshine.Ourhousesmellsincrediblewhilethebirdisroasting,andmyfamilycanhardlywaittoeat.—CATHYDOBBINSRIORANCHO,NM

PREP:10MIN.•BAKE:3HOURS+STANDING•MAKES:10SERVINGS

1turkey(10to12pounds)6to8garliccloves,peeled2largelemons,halved2tablespoonsoliveoil2teaspoonsdriedrosemary,crushed1teaspoonrubbedsage

1.Preheatovento325°.Cutsixtoeightsmallslitsinturkeyskin;insertgarlicundertheskin.Squeezetwolemonhalvesinsidetheturkey;squeezeremaininghalvesoveroutsideofturkey.Placelemonsinthecavity.

2.Tuckwingsunderturkey;tiedrumstickstogether.Placeonarackinashallowroastingpan,breastsideup.Brushwithoil;sprinklewithrosemaryandsage.Roast1hour.

3.Coverturkeywithfoil;roastfor2-21/2hourslongeroruntilathermometerinsertedinthickestpartofthighreads170°-175°.Basteoccasionallywithpandrippings.4.Removeturkeyfromoven.Letstand20minutesbeforecarving.Ifdesired,skimfatandthickenpandrippingsforgravy.Servewithturkey.PERSERVING9ouncescookedturkey(calculatedwithoutgravy)equals414cal.,14gfat(4gsat.fat),171mgchol.,159mgsodium,2gcarb.,tracefiber,66gpro.

HOWTO

CARVEATURKEY1Cutthroughskinbetweenlegandbody,usingacarvingknife.Pulllegoutwardwithaforkandcutthroughthejointtoremovethelegquarter.

2Cutthroughthejointthatconnectsthedrumstickandthigh.Thinlyslicethethighmeatandremovefromthebone.Smalldrumsticksmaybeservedwhole.Or,toremovethemeat,holdthedrumstickuprightandsliceoffthemeat,workingparalleltothebone.

3Slicedownonesideofthebreastboneuntilknifemeetsthebaseoftheturkey.Cuthorizontallyintotheturkeynearthebasetoremovethebreasthalf.Repeatonotherside.Slicebreastmeat.

4Cutthroughthejointstoseparatethewingsfromthecarcass.Servewingswhole.

MakeoverSausage-StuffedPeppersIstartedpreparingstuffedpeppersonlybecausemyhusbandlovesthemsomuch.IwassurprisedtodiscoverhowmuchIenjoyedthem,too.Ipreferyelloworredbellpeppersformine,sincetheyhaveasweeter,moremildflavorthangreen.—TAMIKUEHLLOUPCITY,NE


2cupsinstantbrownrice4mediumgreenpeppers3/4poundItalianturkeysausagelinks,casingsremoved1mediumonion,chopped1celeryrib,chopped

1shallot,chopped1tablespoonreduced-sodiumsoysauce11/2teaspoonschilipowder1/2teaspoongarlicpowder1/2teaspooncayennepepper1/2cupshreddedcheddarcheese

1.Cookriceaccordingtopackagedirections.Meanwhile,cuttopsfrompeppers;choptops,discardingstems,andsetaside.Removetheseedsfrompeppers.2.InaDutchoven,cookpeppersinboilingwaterfor3-5minutes.Drainandrinseincoldwater;setaside.3.Inalargeskillet,cookthesausage,onion,celery,shallotandchoppedgreenpepperovermediumheatuntilmeatisnolongerpinkandvegetablesaretender;drain.Stirintherice,soysauce,chilipowder,garlicpowderandcayenne.Spoonintopeppers.Placeinan8-in.-squarebakingdishcoatedwithcookingspray.4.Coverandbakeat350°for35-40minutesoruntilpeppersaretender.Sprinklewithcheese;bake5minuteslongeroruntilcheeseismelted.PERSERVING1stuffedpepperequals359cal.,11gfat(4gsat.fat),46mgchol.,621mgsodium,47gcarb.,5gfiber,18gpro.DiabeticExchanges:2starch,2medium-fatmeat,2vegetable.

THESKINNY

Theoriginalrecipestartedwithajambalayamix.Substitutingalmost-as-convenientinstantriceandspicesfromthecabinethelpedthemakeoverversioncutmorethan1,300mgofsodiumperserving.Othernutritionalimprovementsinclude:

•Decreasingtheamountofsausagefrom1poundandusingturkeysausageinsteadofpork•Decreasingtheamountofcheddarcheesefrom2/3cup•Bulkingupthefillingbyaddingflavorfulvegetables

BakedMostaccioliIoftenservemysignaturebakedpastafordinnerparties.Italwaysgetstonsofcompliments.—DONNAEBERTRICHFIELD,WI


8ouncesuncookedmostaccioli1/2poundleangroundturkey1smallonion,chopped1can(141/2ounces)dicedtomatoes,undrained1can(6ounces)tomatopaste1/3cupwater1teaspoondriedoregano1/2teaspoonsalt1/8teaspoonpepper2cups(16ounces)fat-freecottagecheese1teaspoondriedmarjoram11/2cups(6ounces)shreddedpart-skimmozzarellacheese1/4cupgratedParmesancheese

1.Cookmostaccioliaccordingtopackagedirections.Meanwhile,inalargesaucepan,cookturkeyandonionovermediumheatuntilmeatisnolongerpink;drainifnecessary.2.Stirinthetomatoes,tomatopaste,water,oregano,saltandpepper.Bringtoaboil.Reduceheat;coverandsimmerfor15minutes.3.Inasmallbowl,combinecottagecheeseandmarjoram;setaside.Drainthemostaccioli.

4.Spread1/2cupmeatsauceintoan11x7-in.bakingdishcoatedwithcookingspray.Layerwithhalfofthemostaccioli,meatsauceandmozzarellacheese.Topwithcottagecheesemixture.Layerwithremainingmostaccioli,meatsauceandmozzarellacheese.SprinklewithParmesancheese(dishwillbefull).5.Bake,uncovered,at350°for30-40minutesoruntilbubblyandheatedthrough.

PERSERVING11/3cupsequals278cal.,7gfat(3gsat.fat),39mgchol.,607mgsodium,32gcarb.,3gfiber,23gpro.DiabeticExchanges:3medium-fatmeat,2vegetable,11/2starch.

VermontTurkeyLoafThemapleglazeonthisturkeyloafmakesitdeliciouslydifferentfromothermeatloaves.Icaneasilydoubleitforcompany,ormakeanextraloafandfreezeitforahecticnight.—KARIKELLEYPLAINS,MT


1/3cupcoarselychoppedonion1/3cupchoppedfreshmushrooms1/3cupchoppedcarrot1/3cupdrybreadcrumbs1/4teaspoonsalt1/4teaspoonpepper1/2poundleangroundturkey1tablespoonmaplesyrup1teaspoonDijonmustard

1.Inasmallskilletcoatedwithcookingspray,sautetheonion,mushroomsandcarrotuntiltender;coolslightly.2.Inasmallbowl,combinevegetables,breadcrumbs,saltandpepper.Crumbleturkeyovermixtureandmixwell.Shapeintoa6x3-in.loaf.3.Placeinan8-in.-squarebakingdishcoatedwithcookingspray.Bake,uncovered,at375°for15minutes.

4.Inasmallbowl,combinesyrupandmustard;pourhalfovertheturkeyloaf.Bake5-10minuteslongeroruntilnopinkremainsandathermometerreads165°.Servewithremainingsyrupmixture.

PERSERVING1/2meatloafequals292cal.,11gfat(3gsat.fat),90mgchol.,629mgsodium,25gcarb.,2gfiber,23gpro.DiabeticExchanges:3leanmeat,1starch,1vegetable.

SLOWCOOKERSlow-CookedTurkeywithBerryCompoteWelovetoeatturkey,andthisdeliciousdishisagreatwaytogetallthatyummyflavorwithoutheatingupthehouse.Theberriesmaketheperfectsummeryaccompaniment.—MARGARETBRACHERROBERTSDALE,AL

PREP:35MIN.•COOK:3HOURS•MAKES:12SERVINGS(31/4CUPCOMPOTE)

1teaspoonsalt1/2teaspoongarlicpowder1/2teaspoondriedthyme1/2teaspoonpepper2bonelessturkeybreasthalves(2poundseach)1/3cupwater

COMPOTE2mediumapples,peeledandfinelychopped2cupsfreshraspberries2cupsfreshblueberries1cupwhitegrapejuice

1/4teaspooncrushedredpepperflakes1/4teaspoongroundginger

1.Mixsalt,garlicpowder,thymeandpepper;ruboverturkeybreasts.Placeina5-or6-qt.slowcooker.Pourwateraroundturkey.Cook,covered,onlow3-4hours(athermometerinsertedinturkeyshouldreadatleast165°).2.Removeturkeyfromslowcooker;tentwithfoil.Letstand10minutesbeforeslicing.3.Meanwhile,inalargesaucepan,combinecompoteingredients.Bringtoaboil.Reduceheattomedium;cook,uncovered,15-20minutesoruntilslightlythickenedandapplesaretender,stirringoccasionally.Serveturkeywithcompote.

PERSERVING5ouncescookedturkeywith1/4cupcompoteequals215cal.,1gfat(tracesat.fat),94mgchol.,272mgsodium,12gcarb.,2gfiber,38gpro.DiabeticExchanges:5leanmeat,1starch.

FASTFIX

FruitedTurkeyWrapsThesecolorfulwrapstastegreatandaregreatforyou,too.Eachispackedwithleanprotein,freshfruitandcrispveggies,allwrappedupinwhole-graingoodness.—LISARENSHAWKANSASCITY,MO


1/2cupfat-freemayonnaise1tablespoonorangejuice1teaspoongratedorangepeel3/4teaspooncurrypowder4wholewheattortillas(8inches),roomtemperature2cupsfinelyshreddedChineseornapacabbage1smallredonion,thinlysliced1can(11ounces)mandarinoranges,drained2/3cupdriedcranberries1/2poundthinlysliceddelismokedturkey

Combinemayonnaise,orangejuice,peelandcurry;spreadovertortillas.Topwithcabbage,onion,oranges,cranberriesandturkey.Rollup.PERSERVING1wrapequals332cal.,5gfat(tracesat.fat),23mgchol.,845mgsodium,54gcarb.,5gfiber,17gpro.

MakeoverTurkeyBiscuitBakeThiscreamycasseroledeliverstruecomfort-foodflavor.It’soneofmyfavoritestoprepareforthefamily.Evenbetter,thetestcooksatTasteofHomecreatedahealthyversion.—DIANEHYATTOREGONIA,OH


1cupbabycarrots,halvedlengthwise1cupjuliennedparsnips1tablespoonwater2cupsslicedfreshmushrooms2tablespoonsbutter1/2cupall-purposeflour

1/2teaspoonsalt1/8teaspoonwhitepepper4cupsfat-freemilk3cupsdicedcookedturkeybreast1/2cupfrozenpeas,thawed

BISCUITS1cupall-purposeflour1/2cupcakeflour3/4teaspoonbakingpowder1/2teaspoonsalt1/8teaspoonbakingsoda1largeegg1/2cupbuttermilk2tablespoonsbutter,melted

1.Inamicrowave-safebowl,combinethecarrots,parsnipsandwater;coverandmicrowaveonhighfor4-5minutesoruntiltender.Drainandsetaside.2.Inalargenonstickskillet,sautemushroomsinbutteruntiltender.Combinetheflour,salt,whitepepperandmilkuntilsmooth;stirintomushrooms.Bringtoaboil;cookandstirfor1-2minutesoruntilthickened.Stirinthecarrots,parsnips,turkeyandpeas.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.3.Forbiscuits,inabowl,combinetheflours,bakingpowder,saltandbakingsoda.Combinetheegg,buttermilkandbutter;stirintodryingredientsuntilasoftdoughforms.Dropbiscuitdoughintoninemoundsovertheturkeymixture.3.Bakeat425°for15-18minutesoruntilatoothpickinsertedintobiscuitscomesoutcleanandbiscuitsaregoldenbrown.

PERSERVING2/3cupturkeymixturewith1biscuitequals290cal.,7gfat(4gsat.fat),82mgchol.,494mgsodium,32gcarb.,2gfiber,24gpro.DiabeticExchanges:2starch,2leanmeat,1vegetable,1fat.

THESKINNY

Themakeoveraddscarrots,parsnipsandpeastothefilling,increasesturkeyfrom2cups,anduseslotsoffreshmushroomsinsteadofa6-ouncejar.Itdecreasesthebiscuittoppingby50%andusesamuchleanerdough.Cakeflourhelpstokeepthebiscuitsfluffyandlight,eventhoughtheyarelowerinfat.

FASTFIX

RedBeansandSausageTurkeysausagemakesthistraditionaldishmorehealth-conscious,whileazestyblendofseasoningsaddssomespark.—CATHYWEBSTERMORRIS,IL


1mediumgreenpepper,diced1mediumonion,chopped1tablespooncanolaoil2garliccloves,minced2cans(16ounceseach)kidneybeans,rinsedanddrained1/2poundsmokedturkeysausage,sliced3/4cupwater1teaspoonCajunseasoning1/8teaspoonhotpeppersauceHotcookedrice,optional

1.Inalargesaucepan,sautegreenpepperandonioninoiluntiltender.Addgarlic;cook1minutelonger.2.Addthenextfiveingredientsandbringtoaboil.Reduceheat;cookfor5-7minutesoruntilsausageisheatedthrough.Servewithriceifdesired.

PERSERVING2/3cup(calculatedwithoutrice)equals212cal.,4gfat(1gsat.fat),24mgchol.,706mgsodium,27gcarb.,8gfiber,16gpro.DiabeticExchanges:2leanmeat,11/2starch,1/2fat.

TurkeyMarsalaThisrecipeoriginallycalledforbeef,butIsubstitutedturkeytomakeithealthier.It’seasytoprepare,buttherichsaucemakesitseemlikeyouspentalldayinthekitchen.Iservethiswithabakedsweetpotatoandagreenvegetable.—DEBORAHWILLIAMSPEORIA,AZ


1package(20ounces)turkeybreasttenderloins1/4cupall-purposeflour1/2teaspoonsalt,divided1/2teaspoonpepper,divided1tablespoonoliveoil1tablespoonbutter1/2poundslicedfreshmushrooms1/2cupreduced-sodiumchickenbroth1/2cupMarsalawine

1teaspoonlemonjuice

1.Cuttenderloinscrosswiseinhalf;poundwithameatmalletto3/4-in.thickness.Inashallowbowl,mixflourand1/4teaspooneachsaltandpepper.Dipturkeyinflourmixturetocoatbothsides;shakeoffexcess.2.Inalargenonstickskillet,heatoilovermediumheat.Addturkey;cook6-8minutesoneachsideoruntilathermometerreads165°.Removefrompan;keepwarm.3.Insameskillet,heatbutterovermedium-highheat.Addmushrooms;cookandstir3-4minutesoruntiltender.Stirinbrothandwine.Bringtoaboil;cookuntilliquidisreducedbyhalf,about12minutes.Stirinlemonjuiceandtheremainingsaltandpepper.Servewithturkey.PERSERVING1servingequals295cal.,8gfat(3gsat.fat),77mgchol.,482mgsodium,12gcarb.,1gfiber,36gpro.DiabeticExchanges:4leanmeat,11/2fat,1starch.

DIDYOUKNOW?

Marsalaisafortified(higheralcohol)winefromSicilythat’spopularinItaliancooking.It’smadeindryandsweetstyles.UsedryMarsalaorcookingMarsalafortheTurkeyMarsalarecipe.Youcansubstitutesherryifyoudon’thaveMarsala.

SausagePenneBakeNoonewouldguessadishthischeesyandsatisfyingcouldbehealthy,butthismagnificentcasseroleisalsochock-fullofeggplant,tomatoesandwholewheatpasta.Win!—BARBARAKEMPENCAMBRIDGE,MN


2cupsuncookedwholewheatpennepasta3/4poundItalianturkeysausagelinks,casingsremoved1smalleggplant,peeledandcutinto1/2-inchcubes1mediumonion,chopped1/2cupdryredwineorchickenbroth3garliccloves,minced1can(28ounces)crushedtomatoes2cups(8ounces)shreddedpart-skimmozzarellacheese,divided3tablespoonschoppedripeolives2teaspoonsdriedbasil1/4teaspoonpepper1/2cupgratedParmesancheese

1.Cookpastaaccordingtopackagedirections.Meanwhile,inalargeskillet,cookthesausage,eggplantandonionovermediumheatuntilmeatisnolonger

pink;drain.2.Addwineandgarlic,stirringtoloosenbrownedbitsfrompan.Stirintomatoes.Bringtoaboil.Reduceheat;simmer,uncovered,for10minutesoruntilslightlythickened.Drainpasta.Addpasta,11/2cupsmozzarellacheese,olives,basilandpeppertoskillet.3.Transfertoa3-qt.bakingdishcoatedwithcookingspray.SprinklewithParmesancheeseandremainingmozzarellacheese.Bake,uncovered,at350°for20-25minutesoruntilheatedthrough.PERSERVING1cupequals325cal.,11gfat(5gsat.fat),46mgchol.,623mgsodium,35gcarb.,7gfiber,23gpro.DiabeticExchanges:3leanmeat,11/2starch,1vegetable,1fat.

Italian-StyleCabbageRollsHere’sagreatwaytogetyourfamilytoeattheirveggies.Notonlyisthisoneofmygang’sfavoritedinners,butmysonlovestohelpmerolltheturkeyfillingintothecabbageleaves.—ERIKANIEHOFFEVELETH,MN


1/3cupuncookedbrownrice1mediumheadcabbage1/2cupshreddedcarrot1/4cupfinelychoppedonion1/4cupeggsubstitute1can(103/4ounces)reduced-sodiumcondensedtomatosoup,undiluted,divided1can(103/4ounces)reducedfatreduced-sodiumcondensedvegetablebeefsoup,undiluted,divided2tablespoonsItalianseasoning,divided1/4teaspooncayennepepper1/4teaspoonpepper1poundleangroundturkey

1.Cookriceaccordingtopackagedirections.Meanwhile,cookcabbageinboilingwaterjustuntilleavesfalloffhead.Setaside10largeleavesforrolls.(Refrigerateremainingcabbageforanotheruse.)Cutoutthethickveinfromthebottomofeachreservedleaf,makingaV-shapedcut.2.Inalargebowl,combinethecarrot,onion,eggsubstitute,2tablespoons

tomatosoup,2tablespoonsvegetablesoup,1tablespoonItalianseasoning,cayenne,pepperandrice.Crumbleturkeyovermixtureandmixwell.Placeabout1/3cupfuloneachcabbageleaf.Overlapcutendsofleaf;foldinsides,beginningfromthecutend.Rollupcompletelytoenclosefilling.3.Placetherollsseamsidedowninan11x7-in.bakingdishcoatedwithcookingspray.Combineremainingsoups;pouroverthecabbagerolls.SprinklewithremainingItalianseasoning.Coverandbakeat350°for50-60minutesoruntilcabbageistenderandathermometerreads165°.PERSERVING2cabbagerollsequals293cal.,10gfat(3gsat.fat),74mgchol.,582mgsodium,29gcarb.,4gfiber,22gpro.DiabeticExchanges:3leanmeat,11/2starch,1vegetable.

Hazelnut&Lemon-CrustedTurkeyBreastHereisproofthatsimplerecipescanstillbespecial.Placingtheturkeybreastoverslicedlemonresultsinasensationalmaincourse.—LORRAINECALANDSHUNIAH,ON

PREP:15MIN.•BAKE:11/4HOURS+STANDING•MAKES:6SERVINGS

1/2cuphazelnuts,toasted1/4cupoliveoil3tablespoonsmincedfreshrosemaryor1tablespoondriedrosemary,crushed3tablespoonslemonjuice2tablespoonsbutter,softened2garliccloves,minced2teaspoonsgratedlemonpeel1/4teaspoonsalt1/4teaspoonpepper1bonelessskinlessturkeybreasthalf(2pounds)1mediumlemon,thinlysliced

1.Placethefirstnineingredientsinafoodprocessor;coverandprocessuntilfinelychopped.Rubmixtureoverturkey.2.Arrangelemonslicesinafoil-lined13x9-in.bakingpan;topwiththeturkeybreast.

3.Bake,uncovered,at325°for11/4-11/2hoursoruntilathermometerreads170°.Letstandfor10minutesbeforeslicing.PERSERVING4ouncescookedturkeyequals346cal.,19gfat(2gsat.fat),94mgchol.,174mgsodium,5gcarb.,2gfiber,39gpro.DiabeticExchanges:5leanmeat,21/2fat.

FASTFIX

TurkeyGyrosGreekseasoning,fetacheeseandcucumbersaucegivemylightened-upgyrosanauthentictaste.Insteadoffetacheese,wesometimesusecheddarorMontereyJack.—DONNAGARVINGLENSFALLS,NY


1mediumcucumber,peeled2/3cupreducedfatsourcream1/4cupfinelychoppedonion2teaspoonsdillweed2teaspoonslemonjuice1teaspoonoliveoil1/2poundturkeybreasttenderloin,cutinto

1/4-inchslices

11/2teaspoonssalt-freeGreekseasoning8thintomatoslices4pitabreads(6inches),warmed11/2cupsshreddedlettuce2tablespoonscrumbledfetacheese

1.Finelychopone-thirdofthecucumber;placeinasmallbowl.Tosswithsourcream,onion,dillandlemonjuice.Thinlyslicetheremainingcucumber.2.Inanonstickskillet,heatoilovermedium-highheat.Addturkey;cookandstir5-7minutesoruntilnolongerpink.SprinklewithGreekseasoning.3.Serveturkey,tomatoandslicedcucumberonpitabreads.Topwithlettuce,cheeseandsauce.PERSERVING1gyroequals328cal.,7gfat(4gsat.fat),53mgchol.,446mgsodium,42gcarb.,3gfiber,24gpro.DiabeticExchanges:21/2starch,2leanmeat,1vegetable,1fat.

FASTFIX

MakeoverTurkeyBurgersTheuniquecombinationoffruitandmayonnaiseputsthisgrilledburgeroverthetop.Youcaneasilysubstitutenectarinesforthepeaches.Bothfruitsaredelicious!—CHARLENECHAMBERSORMONDBEACH,FL


11/2teaspoonscanolaoil2smallpeaches,peeledandchopped

1/2teaspoonmincedfreshgingerroot4teaspoonsreduced-sodiumteriyakisauce,divided1/4cupchoppedredonion1/2teaspoonpepper1/4teaspoonsalt11/2poundsleangroundturkey1/3cupfat-freemayonnaise6multigrainhamburgerbuns,splitandtoastedOptionaltoppings:lettuceleavesandslicesofpeaches,redonionandtomatoes

1.Inaskillet,heatoilovermedium-highheat.Addpeachesandginger;cookandstiruntilpeachesaretender.Stirin1teaspoonteriyakisauce;cook1minutelonger.Transfertoasmallbowl;coolslightly.2.Inalargebowl,combineonion,pepper,saltandremainingteriyakisauce.Addtheturkey;mixlightlybutthoroughly.Shapemixtureintosix1/2-in.-thickpatties.3.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.Grillburgers,covered,overmediumheatorbroil4in.fromheat5-6minutesoneachsideoruntilathermometerreads165°.4.Stirmayonnaiseintopeachmixture.Serveburgersonbunswithpeachmayoandtoppingsasdesired.PERSERVING1burger(calculatedwithoutoptionaltoppings)equals319cal.,14gfat(3gsat.fat),91mgchol.,580mgsodium,25gcarb.,2gfiber,25gpro.DiabeticExchanges:3leanmeat,2starch,1fat.

THESKINNY

Thismakeover’sonlychangesfromtheoriginalweretouseleangroundturkeyinsteadofgroundbeefandfat-freemayoinsteadoffull-fat.Thefatsavingsareimpressive,includingacuttosaturatedfatofmorethan50%.

5INGREDIENTSSLOWCOOKERSlowCookerTurkeyBreastHere’saneasyrecipetotrywhenyou’recravingturkey.Itusespantryingredients,whichishandy.—MARIAJUCOMILWAUKEE,WI


1bone-inturkeybreast(6to7pounds),skinremoved1tablespoonoliveoil1teaspoondriedmincedgarlic1teaspoonseasonedsalt1teaspoonpaprika1teaspoonItalianseasoning1teaspoonpepper1/2cupwater

Brushturkeywithoil.Combinethegarlic,seasonedsalt,paprika,Italianseasoningandpepper;ruboverturkey.Transfertoa6-qt.slowcooker;addwater.Coverandcookonlowfor5-6hoursoruntiltender.PERSERVING4ouncescookedturkeyequals174cal.,2gfat(tracesat.fat),101mgchol.,172mgsodium,tracecarb.,tracefiber,37gpro.DiabeticExchange:4leanmeat.

FASTFIX

Pear&TurkeySausageRigatoniThesweetpear,saltysausageandcreamybluecheeseareawonderfulcombinationinthisone-potsupper.Nowwedon’thavetogotoanexpensiverestauranttogetanelegantmeal.—DEBBYHARDENLANSING,MI


8ouncesuncookedrigatoniorlargetubepasta2Italianturkeysausagelinks(4ounceseach),casingsremoved2mediumpears,sliced2cupsfreshbabyspinach1/2cuphalf-and-halfcream1/2cupcrumbledbluecheese,dividedToastedslicedalmonds,optional

1.Cookrigatoniaccordingtopackagedirections.Meanwhile,inaDutchoven,cooksausageovermediumheat6-8minutesoruntilnolongerpink,breakingintolargecrumbles.Addthepears;cookandstir3-5minutesoruntillightly

browned.

2.Drainrigatoni;addtosausagemixture.Addspinach,creamand1/4cupcheese;cook3-4minutesoruntilspinachiswilted,stirringoccasionally.Topwithremainingcheese.Ifdesired,sprinklewithalmonds.NOTETotoastnuts,bakeinashallowpanina350°ovenfor5-10minutesorcookinaskilletoverlowheatuntillightlybrowned,stirringoccasionally.

PERSERVING11/3cups(calculatedwithoutalmonds)equals273cal.,9gfat(4gsat.fat),32mgchol.,333mgsodium,37gcarb.,3gfiber,13gpro.DiabeticExchanges:21/2starch,2medium-fatmeat.

PepperoniBakedZitiItookafavoritefamilyrecipeandputmyownnutritiousspinonittocreatethiscasserole.ThepepperoniandcheesesaddtraditionalItalianflair.—ANDREAABRAHAMSENBRENTWOOD,CA


1package(1pound)uncookedzitiorsmalltubepasta1/2poundleangroundturkey2cans(one29ounces,one8ounces)tomatosauce,divided11/2cups(6ounces)shreddedpart-skimmozzarellacheese,divided1can(8ounces)mushroomstemsandpieces,drained5ouncesfrozenchoppedspinach,thawedandsqueezeddry1/2cupreducedfatricottacheese4teaspoonsItalianseasoning2garliccloves,minced1/2teaspoongarlicpowder1/2teaspooncrushedredpepperflakes

1/4teaspoonpepper1/2cupwater1tablespoongratedParmesancheese11/2ouncesslicedturkeypepperoni

1.Cookpastaaccordingtopackagedirections.2.Meanwhile,inalargenonstickskillet,cookturkeyovermediumheatuntilnolongerpink;drain.Transfertoalargebowl.Addthe29-oz.canoftomatosauce,1cupmozzarellacheese,mushrooms,spinach,ricottacheese,Italianseasoning,garlic,garlicpowder,pepperflakesandpepper.Drainpasta;foldintoturkeymixture.3.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.Combinethewaterandremainingtomatosauce;pouroverthepastamixture.SprinklewithParmesancheeseandremainingmozzarellacheese.Topwithpepperoni.4.Covercasseroleandbakeat350°for25-30minutesoruntilbubbly.Uncover;bake5minuteslongeroruntilcheeseismelted.PERSERVING1cupequals306cal.,7gfat(3gsat.fat),37mgchol.,795mgsodium,42gcarb.,4gfiber,20gpro.DiabeticExchanges:21/2starch,2leanmeat,1vegetable.

FASTFIX

TurkeyReubensEvendiehardfansofthedinerfavoritewillenjoythislightertake.Mysandwichislowerinfatandcalories,yetstillhasalltheclassicReubeningredientspeoplecrave.—ELIZABETHMYERSWILLIAMSPORT,PA


8slicesryebread1/2poundthinlysliceddeliturkey1/2cupsauerkraut,rinsedandwelldrained4slicesreducedfatSwisscheese1/4cupfat-freeThousandIslandsaladdressing

1.Onfourslicesofbread,layertheturkey,sauerkraut,cheeseandsaladdressing.Topwithremainingbread.Spritzbothsidesofsandwicheswithbutter-flavoredcookingspray.2.Inalargenonstickskilletovermediumheat,toastsandwichesonbothsidesuntilcheeseismelted.PERSERVING1sandwichequals310cal.,8gfat(3gsat.fat),35mgchol.,1,398mgsodium,39gcarb.,5gfiber,22gpro.

5INGREDIENTS

GoldenApricot-GlazedTurkeyBreastBastedwithasimpleglaze,thisturkeybakestoabeautifulgoldenbrown.Makeitthecenterpieceofyourholidaytable;you’llbegladyoudid.—GREGFONTENOTTHEWOODLANDS,TX

PREP:10MIN.•BAKE:11/2HOURS+STANDING•MAKES:15SERVINGS

1/2cupapricotpreserves1/4cupbalsamicvinegar1/4teaspoonpepperDashsalt1bone-inturkeybreast(5pounds)

1.Preheatovento325°.Combinepreserves,vinegar,pepperandsalt.Placeturkeybreastonarackinalargeshallowroastingpan.

2.Bake,uncovered,11/2-2hoursoruntilathermometerreads170°,bastingevery30minuteswithapricotmixture.(Coverlooselywithfoilifturkeybrownstooquickly.)Coverandletstand15minutesbeforeslicing.PERSERVING4ouncescookedturkeyequals236cal.,8gfat(2gsat.fat),81mgchol.,84mgsodium,8gcarb.,tracefiber,32gpro.DiabeticExchanges:4leanmeat,1/2starch.

FASTFIX

TurkeyTacoSaladIdiscoveredthistacosaladwhileIwasonahealthkick.MyhusbandandIloveitnow.WhenIserveditatafamilybirthdayparty,everyoneeagerlyaskedfortherecipe.—ANGELAMATSONAMBOY,WA


12ouncesgroundturkey1mediumsweetredpepper,chopped1smallsweetyellowpepper,chopped1/3cupchoppedonion3garliccloves,minced11/2cupssalsa1/2cupcannedkidneybeans,rinsedanddrained2teaspoonschilipowder1teaspoongroundcumin

8cupstornromaine2tablespoonsfreshcilantroleavesOptionaltoppings:choppedtomatoes,shreddedcheddarcheeseandcrushedtortillachips

1.Inalargeskillet,cooktheturkey,peppers,onionandgarlicovermediumheat6-8minutesoruntilturkeyisnolongerpinkandthevegetablesaretender,breakingupturkeyintocrumbles.Drain.2.Stirinsalsa,beans,chilipowderandcumin;heatthrough.Dividetheromaineamongfourplates.Topwithturkeymixture;sprinklewithcilantroandtoppingsofyourchoice.Serveimmediately.PERSERVING1cupturkeymixturewith2cupsromaine(calculatedwithoutoptionaltoppings)equals275cal.,13gfat(4gsat.fat),58mgchol.,525mgsodium,21gcarb.,6gfiber,18gpro.DiabeticExchanges:2medium-fatmeat,11/2starch.

Pork,Ham&More

There’snoneedtogiveupyourfavoritefoodsjustbecauseyou’reeatingright.Hereyou’llfindlip-smackingbarbecuedribs,holidayhams,

satisfyingstews,andevenirresistiblepizzasandpastas,allofwhichslashcaloriesandfat.

FASTFIX

LightLinguineCarbonaraWhenwehavetorushoffatnight,Imakethisspeedypastawithveggiesandbacon.Passwithbreadsticksorgarlictoastanddinner’sdone.—MARYJOMILLERMANSFIELD,OH


8ouncesuncookedlinguine1/2cupfrozenpeas1egg1cupfat-freeevaporatedmilk1/4cupfinelychoppedsweetredpepper1/8teaspooncrushedredpepperflakes1/8teaspoonpepper1/2cupgratedParmesancheese,divided2baconstrips,cookedandcrumbled

1.Ina6-qt.stockpot,cookthelinguineaccordingtopackagedirections,addingpeasduringthelast2minutesofcooking.

2.Meanwhile,inasmallsaucepan,whiskegg,milk,redpepper,pepperflakesandpepperuntilblended;cookandstirovermedium-lowheatuntilmixtureisjustthickenoughtocoataspoonandathermometerreadsatleast160°.Stirin1/4cupcheeseandbacon;removefromheat.

3.Drainlinguine;returntopot.Addsauceandtosstocoat.Servewithremainingcheese.PERSERVING1cupequals352cal.,7gfat(3gsat.fat),66mgchol.,349mgsodium,52gcarb.,3gfiber,20gpro.

SLOWCOOKERChinesePorkChopsThesedeliciousporkchopsaresosaucyandtender.Igottherecipeyearsagoandit’sbeenafamilyfavoriteeversince.—SHARONCRIDERJUNCTIONCITY,KS


6bonelessporkloinchops(4ounceseach)1smallonion,finelychopped1/3cupketchup3tablespoonsbrownsugar3tablespoonswater3tablespoonsreduced-sodiumsoysauce1garlicclove,minced1teaspoongroundginger3cupshotcookedrice

Placeporkchopsina3-qt.slowcookercoatedwithcookingspray.Inasmallbowl,combinetheonion,ketchup,brownsugar,water,soysauce,garlicandginger.Pouroverchops.Coverandcookonlowfor3-4hoursoruntilmeatistender.Servewithriceandcookingjuices.

PERSERVING1porkchopwith1/2cupriceand3tablespoonsjuicesequals305cal.,7gfat(2gsat.fat),55mgchol.,496mgsodium,34gcarb.,1gfiber,25gpro.DiabeticExchange:3leanmeat,2starch.

FREEZEIT

ItalianPorkStewDon’tskiptheanchovypasteinthisstew!Itgivesasavory,saltyflavor,butdoesn’ttastefishyatall.Addasaladandartisanbreadforanabsolutelyincrediblemeal.—LYNNEGERMANWOODLANDHILLS,CA

PREP:30MIN.•COOK:21/4HOURS•MAKES:8SERVINGS(2QUARTS)

2/3cupall-purposeflour2poundsbonelessporkloin,cutinto1-inchpieces4tablespoonsoliveoil,divided1largeonion,chopped5garliccloves,crushed1can(28ounces)dicedtomatoes,undrained1cupdryredwineorbeefbroth

3bayleaves1cinnamonstick(3inches)1tablespoontomatopaste1tablespoonredwinevinegar1teaspoonanchovypaste1teaspooneachdriedoregano,basilandsageleaves1/2teaspoonsalt1/2teaspooncrushedredpepperflakes1/4teaspoonpepper1/4cupmincedfreshparsleyHotcookedbowtiepastaGratedParmesancheese

1.Placeflourinalargeresealableplasticbag.Addpork,afewpiecesatatime,andshaketocoat.InaDutchoven,brownporkin3tablespoonsoilinbatches.Removeandkeepwarm.2.Inthesamepan,sauteonioninremainingoiluntilcrisp-tender.Addgarlic;cook1minutelonger.Stirinthetomatoes,wine,bayleaves,cinnamon,tomatopaste,vinegar,anchovypaste,herbs,salt,pepperflakes,pepperandpork;bringtoaboil.

3.Reducetheheat;coverandsimmerfor11/2hours,stirringoccasionally.Stirinparsley.Coverandcookfor30-40minutesoruntilmeatistender.Skimfat;discardthebayleavesandcinnamonstick.4.Servewithpasta;sprinklewithgratedcheese.FREEZEOPTIONPlaceindividualportionsofcooledstewinfreezercontainersandfreeze.Touse,partiallythawinrefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittlewaterifnecessary.PERSERVING1cup(calculatedwithoutpastaandcheese)equals256cal.,12gfat(3gsat.fat),59mgchol.,349mgsodium,12gcarb.,2gfiber,24gpro.DiabeticExchange:3leanmeat,1vegetable,1fat.

FASTFIX

SkilletCassouletThisquickskilletversionofaFrenchclassicischock-fullofflavor.Kielbasa,hamandcannellinibeansmakethestewaheartymeal-in-onedinner.—BARBARABRITTAINSANTEE,CA


2teaspoonscanolaoil1/4poundsmokedturkeykielbasa,cutinto

1/2-inchslices1/4poundfullycookedbonelessham,cubed2mediumcarrots,sliced1celeryrib,sliced1/2mediumredonion,sliced2garliccloves,minced1can(15ounces)no-salt-addedwhitekidneyorcannellinibeans,rinsedanddrained1can(141/2ounces)no-salt-addeddicedtomatoes,undrained3/4teaspoondriedthyme1/8teaspoonpepper

1.Inalargeskillet,heatoilovermedium-highheat.Addkielbasa,ham,carrots,celeryandonion;cookandstiruntilsausageisbrownedandvegetablesaretender.Addgarlic;cook1minutelonger.

2.Stirinremainingingredients.Bringtoaboil.Reduceheat;simmer,uncovered,4-5minutesoruntilheatedthrough.


SLOWCOOKERHoisinPorkWrapsThisflavorfulporkwithitstastyslawisgreatforget-togethersbecauseguestscanmaketheirownwraps.Evenmygrandchildrenfindthecomboirresistible.—LINDAWOODERBY,KS


1bonelessporkloinroast(3pounds)1cuphoisinsauce,divided1tablespoonmincedfreshgingerroot6cupsshreddedredcabbage11/2cupsshreddedcarrots1/4cupthinlyslicedgreenonions3tablespoonsricevinegar41/2teaspoonssugar15flourtortillas(8inches),warmed

1.Cutroastinhalf.Combine1/3cuphoisinsauceandginger;ruboverpork.Transfertoa3-qt.slowcooker.Coverandcookonlowfor7-8hoursoruntilporkistender.2.Meanwhile,inalargebowl,combinethecabbage,carrots,onions,vinegarand

sugar.Chilluntilserving.3.Shredmeatwithtwoforksandreturntotheslowcooker;heatthrough.Place2teaspoonsremaininghoisinsaucedownthecenterofeachtortilla;topwith1/3cupshreddedporkand1/3cupcoleslaw.Rollup.

PERSERVING1servingequals314cal.,8gfat(2gsat.fat),46mgchol.,564mgsodium,37gcarb.,1gfiber,23gpro.DiabeticExchange:21/2starch,2leanmeat.

FASTFIX

Cinnamon-ApplePorkChopsWhenIfoundthisrecipeonlineyearsago,itquicklybecameafavorite.Theingredientsareeasytokeeponhand,andtheone-pancleanupisabonus.—CHRISTINAPRICEPITTSBURGH,PA


2tablespoonsreducedfatbutter,divided4bonelessporkloinchops(4ounceseach)3tablespoonsbrownsugar1teaspoongroundcinnamon1/2teaspoongroundnutmeg1/4teaspoonsalt4mediumtartapples,thinlysliced2tablespoonschoppedpecans

1.Inalargeskillet,heat1tablespoonbutterovermediumheat.Addporkchops;cook4-5minutesoneachsideoruntilathermometerreads145°.Meanwhile,inasmallbowl,mixbrownsugar,cinnamon,nutmegandsalt.2.Removechops;keepwarm.Addapples,pecans,brownsugarmixtureand

remainingbuttertopan;cookandstiruntilapplesaretender.Servewithporkchops.NOTEThisrecipewastestedwithLandO’Lakeslightstickbutter.

PERSERVING1porkchopwith2/3cupapplemixtureequals316cal.,12gfat(4gsat.fat),62mgchol.,232mgsodium,31gcarb.,4gfiber,22gpro.DiabeticExchange:3leanmeat,1starch,1fruit,1fat.

5INGREDIENTS

ItalianPorkandPotatoCasseroleThearomaofthisheartydishbakingbringsbackfondmemoriesofhome.Mymothercreatedtherecipeyearsago,usingtheingredientsshehadonhand.—THERESAKREYCHETUSTIN,CA


6cupsslicedredpotatoes3tablespoonswater1garlicclove,minced1/2teaspoonsalt1/8teaspoonpepper6bonelessporkloinchops(6ounceseach)1jar(24ounces)marinarasauce1/4cupshreddedParmesancheese

1.Placethepotatoesandwaterinamicrowave-safedish.Coverandmicrowaveonhighfor5minutesoruntilalmosttender;drain.2.Placepotatoesina13x9-in.bakingdishcoatedwithcookingspray.Sprinkle

withgarlic,saltandpepper.Topwithporkchopsandmarinarasauce.Coverandbakeat350°for40-45minutesoruntilathermometerinsertedintoporkreads145°andpotatoesaretender.3.Sprinklewithcheese.Bake,uncovered,3-5minuteslongeroruntilcheeseismelted.Letstandfor5minutesbeforeserving.

PERSERVING1porkchopwith1cuppotatoesand1/2cupsauceequals412cal.,11gfat(4gsat.fat),84mgchol.,506mgsodium,38gcarb.,4gfiber,39gpro.DiabeticExchange:5leanmeat,21/2starch.

FASTFIX

PorkChopswithParmesanSauceTenderskilletchopsmakeaspeedyweeknightmeal.ThesearefinishedwithacreamyandflavorfulParmesansauce.Here’sanewfamilyfavorite!—TASTEOFHOMETESTKITCHEN


4bonelessporkloinchops(4ounceseach)1/2teaspoonsalt1/4teaspoonpepper1tablespoonbutter2tablespoonsall-purposeflour1cupfat-freemilk1/3cupgratedParmesancheese2tablespoonsgratedonion3teaspoonsmincedfreshparsley1/4teaspoondriedthyme1/4teaspoongroundnutmeg

1.Sprinkleporkchopswithsaltandpepper.Inalargenonstickskilletcoatedwithcookingspray,cookchopsinbutterovermediumheatuntilmeatjuicesrunclear;removeandkeepwarm.2.Combineflourandmilkuntilsmooth;stirintopan.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Stirintheremainingingredients;heatthrough.Servewithchops.PERSERVING1porkchopwith3tablespoonssauceequals244cal.,11gfat(5gsat.fat),69mgchol.,475mgsodium,7gcarb.,tracefiber,27gpro.DiabeticExchange:4leanmeat,1/2starch,1/2fat.

SLOWCOOKERPorkandAppleCurryHere’samildcurrydishthat’ssuretopleaseAmericanpalates.Forfun,tryvaryingthegarnishes.Addsomechoppedpeanutsoraspoonfulofchutney.—NANCYRECKMILLVALLEY,CA


2poundsbonelessporkloinroast,cutinto1-inchcubes1mediumapple,peeledandchopped1smallonion,chopped1/2cuporangejuice1tablespooncurrypowder1teaspoonchickenbouillongranules1garlicclove,minced1/2teaspoonsalt1/2teaspoongroundginger1/4teaspoongroundcinnamon2tablespoonscornstarch2tablespoonscoldwaterHotcookedrice,optional1/4cupraisins1/4cupflakedcoconut,toasted

1.Ina3-qt.slowcooker,combinethefirst10ingredients.Coverandcookon

lowfor5-6hoursoruntilmeatistender.2.Increaseheattohigh.Inasmallbowl,combinecornstarchandwateruntilsmooth;stirintoslowcooker.Coverandcookfor30minutesoruntilthickened,stirringonce.3.Servewithriceifdesired.Sprinklewithraisinsandcoconut.

PERSERVING2/3cupcurrymixturewith11/2teaspoonseachofraisinsandcoconut(calculatedwithoutrice)equals235cal.,9gfat(4gsat.fat),68mgchol.,341mgsodium,13gcarb.,1gfiber,25gpro.DiabeticExchange:3leanmeat,1fruit.

PizzaLover’sPieLovepizza?Thenyou’lllovethetastyspinthisrecipeputsonit.Plus,it’seasytotailorforpickyeaters.—CAROLGILLESPIECHAMBERSBURG,PA


1/4poundbulkporksausage1/2cupchoppedgreenpepper1/4cupchoppedonion1loaf(1pound)frozenbreaddough,thawedandhalved2cups(8ounces)shreddedpart-skimmozzarellacheese1/2cupgratedParmesancheese1can(8ounces)pizzasauce8slicespepperoni1can(4ounces)mushroomstemsandpieces,drained1/4teaspoondriedoregano,divided

1.Inalargeskillet,cookthesausage,pepperandonionovermediumheatuntilmeatisnolongerpink;drain.Setaside.2.Rollhalfofdoughintoa12-in.circle.Transfertoagreased9-in.deep-dishpieplate.Layerwithhalfofthemozzarellacheese,Parmesancheeseandpizzasauce.Topwiththesausagemixture,pepperonislices,mushroomsand1/8teaspoonoregano.

3.Rolloutremainingdoughtofittopofpie.Placeoverfilling;sealedges.Layerwithremainingpizzasauce,cheesesandoregano.Bakeat400°for18-22minutesoruntilgoldenbrown.PERSERVING1pieceequals305cal.,12gfat(5gsat.fat),27mgchol.,743mgsodium,32gcarb.,3gfiber,17gpro.DiabeticExchange:2starch,2medium-fatmeat.

5INGREDIENTSSLOWCOOKERApple-CinnamonPorkLoinIlovetomakethisslow-cookeddishforchillyfalldinnerswithmyfamily—thedelightfulapple-cinnamonaromafillsourentirehouse.Theporkroasttastesevenbetterservedwithbutteryhomemademashedpotatoes.—RACHELSCHULTZLANSING,MI


1bonelessporkloinroast(2to3pounds)1/2teaspoonsalt1/4teaspoonpepper1tablespooncanolaoil3mediumapples,peeledandsliced,divided1/4cuphoney1smallredonion,halvedandsliced1tablespoongroundcinnamonMincedfreshparsley,optional

1.Sprinkleroastwithsaltandpepper.Inalargeskillet,brownroastinoilonallsides;coolslightly.Withaparingknife,cutaboutsixteen3-in.-deepslitsinsidesofroast;insertoneapplesliceintoeachslit.

2.Placehalfoftheremainingapplesina4-qt.slowcooker.Placeroastoverapples.Drizzlewithhoney;topwithonionandremainingapples.Sprinklewithcinnamon.3.Coverandcookonlow6-8hoursoruntilmeatistender.Removeporkandapplemixture;keepwarm.4.Transfercookingjuicestoasmallsaucepan.Bringtoaboil;cookuntilliquidisreducedbyhalf.Servewithporkandapplemixture.Sprinklewithparsleyifdesired.PERSERVING1servingequals290cal.,10gfat(3gsat.fat),75mgchol.,241mgsodium,22gcarb.,2gfiber,29gpro.DiabeticExchange:4leanmeat,1starch,1/2fruit,1/2fat.

WildRiceVenisonStewWiththreehuntersinthefamilyandplentyofwildriceonhand,thisheartystewisaregularmust-makeatourhouse.—DARLAHASELTINEWYOMING,MN


1/3cupall-purposeflour1/2teaspoonpepper11/2poundsvenison,cutinto1-inchcubes2tablespoonscanolaoil23/4cupswater1can(141/2ounces)beefbroth1/2teaspoonbeefbouillongranules2mediumpotatoes,peeledandcubed1mediumonion,cutintowedges2mediumcarrots,cutinto3/4-inchpieces1/3cupuncookedwildrice

1.Inalargeresealableplasticbag,combineflourandpepper.Addvenison;shaketocoat.InaDutchoven,brownmeatinoilinbatches.Addthewater,brothandbouillon;bringtoaboil.Reduceheat;coverandsimmerfor11/4hours.2.Addvegetablesandrice.Reduceheat;coverandsimmerfor30-40minutesoruntilriceistender.PERSERVING1cupequals301cal.,8gfat(2gsat.fat),103mgchol.,362mgsodium,24gcarb.,2gfiber,32gpro.DiabeticExchange:31/2leanmeat,11/2starch,1vegetable.

DIDYOUKNOW?

Venisonisaleanchoicelowinsaturatedfat.Fourouncesdeervenisoncontains215calories,4gramsfatand2gramssaturatedfat.Fourouncesleanbeefstewmeatcontains265calories,12gramsfatand5gramssaturatedfat.

5INGREDIENTSFASTFIX

Molasses-GlazedPorkChopsHowcanyougowrongwiththesesavorychopsthatonlycallforahandfulofingredients?Bestofall,they’reimpressiveenoughtoserveguests!—ANGELASPENGLERTAMPA,FL


1/4cupmolasses1tablespoonWorcestershiresauce11/2teaspoonsbrownsugar4bonelessporkloinchops(3/4inchthickand5ounceseach)

1.Inasmallbowl,combinemolasses,Worcestershiresauceandbrownsugar.Reserve3tablespoonssauceforserving.2.Grillpork,covered,overmediumheatorbroil4in.fromheat4-5minutesoneachsideoruntilathermometerreads145°,brushingwithremainingsauceduringthelast3minutesofcooking.Letstand5minutesbeforeserving.Servewithreservedsauce.PERSERVING1porkchopwithabout2teaspoonssauceequals256cal.,8gfat(3gsat.fat),68mgchol.,89mgsodium,17gcarb.,0fiber,27gpro.DiabeticExchange:4leanmeat,1starch.

FREEZEIT

BarbecuedCountryRibsIcreatedthissaucemanyyearsagowhenIadaptedarecipeIsawinamagazine.Theoriginalcalledformuchmoreoil.Iusuallytriplethesauceandkeepsomeinmyfreezertouseonchicken,beeforpork.—BARBARAGERRIETSTOPEKA,KS

PREP:25MIN.•BAKE:2HOURS•MAKES:8SERVINGS

21/2poundsbonelesscountry-styleporkribs2teaspoonsliquidsmoke,optional1/2teaspoonsalt1cupwater

BARBECUESAUCE2/3cupchoppedonion1tablespooncanolaoil3/4cupeachwaterandketchup1/3cuplemonjuice3tablespoonssugar3tablespoonsWorcestershiresauce2tablespoonspreparedmustard1/2teaspoonsalt1/2teaspoonpepper

1/4teaspoonliquidsmoke,optional

1.Placeribsinan11x7-in.bakingdishcoatedwithcookingspray.Sprinklewithliquidsmokeifdesiredandsalt.Addwatertopan.Coverandbakeat350°for1hour.2.Meanwhile,inasaucepan,sauteonioninoiluntiltender.Addtheremainingsauceingredients;bringtoaboil.Reduceheat;simmer,uncovered,for15minutesoruntilslightlythickened.3.Drainribs;topwithhalfofthebarbecuesauce.Coverandbake1hourlongeroruntilmeatistender,bastingevery20minutes.Servewiththeremainingsauce.FREEZEOPTIONPlacecooledmeatmixtureinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Microwave,covered,onhighinamicrowave-safedishuntilheatedthrough,gentlystirringandaddingalittlewaterifnecessary.PERSERVING4ouncescookedporkwith2tablespoonssauceequals292cal.,14gfat(4gsat.fat),91mgchol.,668mgsodium,14gcarb.,1gfiber,28gpro.DiabeticExchange:4leanmeat,1starch,1/2fat.

FREEZEITFASTFIX

JiffyGroundPorkSkilletSomepeoplecallitdinnerhour,butmanyofuscallitrushhour.Slowdownwiththissuper-easymeal.Theonlythingyou’llhaveleftoveristimetosharewithyourfamilyatthetable.—BRIGITTESCHALLERFLEMINGTON,MO


11/2cupsuncookedpennepasta1poundgroundpork1/2cupchoppedonion1can(141/2ounces)stewedtomatoes,undrained1can(8ounces)tomatosauce1teaspoonItalianseasoning1mediumzucchini,cutinto1/4-inchslices

1.Cookpastaaccordingtopackagedirections.Meanwhile,inalargeskillet,

cookporkandonionovermediumheatuntilmeatisnolongerpink;drain.Addthetomatoes,tomatosauceandItalianseasoning.Bringtoaboil.Reduceheat;coverandcookfor5minutestoallowflavorstoblend.2.Drainpasta;addtoskillet.Stirinzucchini.Coverandcook3-5minutesoruntilzucchiniiscrisp-tender.FREEZEOPTIONTransferindividualportionsofcooledpastamixturetofreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatthroughinasaucepan,stirringoccasionallyandaddingalittletomatosauceifnecessary.


5INGREDIENTSFASTFIX

JustPeachyPorkTenderloinIhadaporktenderloinandripepeachesanddecidedtoputthemtogether.Theresultscouldn’thavebeenmoreirresistible!Here’safreshentreethattasteslikesummer.—JULIAGOSLIGAADDISON,VT


1poundporktenderloin,cutinto12slices1/2teaspoonsalt1/4teaspoonpepper2teaspoonsoliveoil4mediumpeaches,peeledandsliced1tablespoonlemonjuice1/4cuppeachpreserves

1.Flatteneachtenderloinsliceto1/4-in.thickness.Sprinklewithsaltandpepper.Inalargenonstickskilletovermediumheat,cookporkinoiluntiltender.Removeandkeepwarm.2.Addpeachesandlemonjuicetoskillet,stirringtoloosenbrownedbits.Cookandstirfor3-4minutesoruntilpeachesaretender.Stirinporkandpreserves;heatthrough.PERSERVING1servingequals241cal.,6gfat(2gsat.fat),63mgchol.,340mgsodium,23gcarb.,2gfiber,23gpro.DiabeticExchange:3leanmeat,1fruit,1/2starch,1/2fat.

FREEZEITSLOWCOOKERBajaPorkTacosHere’smycopycatversionofthebestMexicanfoodwe’veevertasted.Theoriginalrecipeusedbeef,butwelovethesesucculenttacoswithtendershreddedpork.—ARIELLAWINNMESQUITE,TX


1bonelessporksirloinroast(3pounds)5cans(4ounceseach)choppedgreenchilies2tablespoonsreduced-sodiumtacoseasoning1tablespoongroundcumin24corntortillas(6inches),warmed3cupsshreddedlettuce11/2cups(6ounces)shreddedpart-skimmozzarellacheese

1.Cutroastinhalf;placeina3-or4-qt.slowcooker.Inasmallbowl,combinethechilies,tacoseasoningandcumin;pouroverpork.Coverandcookonlowfor8-10hoursoruntilmeatistender.2.Removepork;coolslightly.Skimfatfromcookingjuices.Shredmeatwithtwoforks;returntoslowcookerandheatthrough.Spoon1/4cupmeatontoeachtortilla;topeachtacowith2tablespoonslettuceand1tablespoonofcheese.

FREEZEOPTIONCoolporkmixture;freezeinfreezercontainersupto3months.Thawintherefrigeratorovernight.PlaceinaDutchoven;heatthrough.Serveasdirected.PERSERVING2tacosequals326cal.,10gfat(4gsat.fat),76mgchol.,469mgsodium,28gcarb.,4gfiber,30gpro.DiabeticExchange:3leanmeat,2starch,1fat.

GreenBeanHamQuicheHere’sadelicious,healthfulwaytouseupleftoverham.Greenbeansmakethedishfreshandsnappy.Cheddarcheeseworksgreatinthis,too,ifyoudon’thaveSwissonhand.—SANDYFLICKTOLEDO,OH


1/2poundfreshgreenbeans,trimmedandcutinto1-inchpieces1cupcubedfullycookedham1jar(6ounces)slicedmushrooms,drained1cup(4ounces)shreddedSwisscheese1/2cupfinelychoppedonion1/8teaspoongarlicpowder3eggs,lightlybeaten11/2cups2%milk3/4cupbiscuit/bakingmix1/2teaspoonsalt1/4teaspoonpepper

1.Placebeansinalargesaucepanandcoverwithwater.Bringtoaboil;cook,uncovered,for5minutesoruntilcrisp-tender.2.Meanwhile,inalargebowl,combineham,mushrooms,cheese,onionandgarlicpowder.Drainbeans;stirintohammixture.Transfertoa9-in.deep-dishpieplatecoatedwithcookingspray.3.Inasmallbowl,combinetheeggs,milk,biscuitmix,saltandpepperjustuntilblended;pouroverhammixture.4.Bake400°for35-40minutesoruntilaknifeinsertednearthecentercomesoutclean.Letquichestandfor5minutesbeforecutting.PERSERVING1sliceequals198cal.,10gfat(5gsat.fat),108mgchol.,686mgsodium,14gcarb.,2gfiber,13gpro.DiabeticExchange:11/2leanmeat,1starch,1fat.

FREEZEITFASTFIX

CranberrySweet-and-SourPorkThisfreshtakeonthebelovedAsian-styledishisguaranteedtocauseastiratthedinnertable.—GERTSNYDERWESTMONTROSE,ON


1tablespooncornstarch1/2cupunsweetenedpineapplejuice1cupwhole-berrycranberrysauce1/2cupbarbecuesauce11/2poundsporktenderloin,cutinto

1/2-inchcubes1tablespooncanolaoil1/2teaspoonsalt1/4teaspoonpepper1mediumgreenpepper,cutintostrips3/4cuppineappletidbitsHotcookedrice,chowmeinnoodlesorcrispywontonstrips

1.Inasmallbowl,combinethecornstarchandpineapplejuiceuntilsmooth.Stirincranberryandbarbecuesauces;setaside.

2.Inalargeskillet,stir-fryporkinoilfor3minutesoruntilmeatisnolongerpink.Sprinklewithsaltandpepper.Removefromthepanandkeepwarm.3.Addgreenpepperandpineappletopan;stir-fryfor2minutes.Stircornstarchmixtureandaddtoskillet.Bringtoaboil.Cookandstirfor2minutesoruntilthickened.Addpork;heatthrough.Servewithrice,noodlesorwontonstrips.FREEZEOPTIONPlacecooledmeatmixtureinfreezercontainers.Touse,partiallythawinrefrigeratorovernight.Heatthroughslowlyinacoveredskillet,stirringoccasionallyandaddingalittlewaterifnecessary.

PERSERVING11/4cups(calculatedwithoutrice)equals268cal.,7gfat(2gsat.fat),63mgchol.,444mgsodium,28gcarb.,1gfiber,23gpro.

5INGREDIENTSFASTFIX

Honey-MustardPorkTenderloinHere’sadinnerthat’squick,easyandgood.Iusuallyhavealltheingredientsonhandtoprepareit,andeveryoneenjoysthehoney-mustardflavor.—JOYCEMOYNIHANLAKEVILLE,MN


1porktenderloin(1pound)

GLAZE1/4cuphoney2tablespoonsbrownsugar2tablespoonscidervinegar1tablespoonpreparedmustard1/2teaspoonsalt1/4teaspoonpepper

1.Placeporkonagreasedrackina15x10x1-in.bakingpanlinedwithfoil.Combineglazeingredients;setaside3tablespoonsforbasting.Spoontheremainingglazeoverpork.2.Bakethetenderloin,uncovered,at400°for24-28minutesoruntilathermometerreads145°,bastingoccasionallywiththereservedglaze.Letthe

porkstandfor5minutesbeforeslicing.PERSERVING3ouncescookedporkequals226cal.,4gfat(1gsat.fat),63mgchol.,386mgsodium,25gcarb.,tracefiber,23gpro.DiabeticExchange:3leanmeat,11/2starch.

5INGREDIENTSFASTFIX

Bacon-SwissPorkChopsI’malwayslookingforquickandeasyrecipesthatarespecialenoughtoservecompany.TheseporkchopssmotheredinbaconandmeltedSwissareoneofthosedishes.—KEITHMILLERFORTGRATIOT,MI


2baconstrips,chopped1mediumonion,chopped4bonelessporkloinchops(4ounceseach)1/2teaspoongarlicpowder1/4teaspoonsalt2slicesreducedfatSwisscheese,halved

1.Inanonstickskilletcoatedwithcookingspray,cookbaconandonionovermediumheatuntilbaconiscrisp,stirringoccasionally.Drainonpapertowels;discarddrippings.2.Sprinkleporkchopswithgarlicpowderandsalt.Addporkchopstosamepan;cookovermediumheat3-4minutesoneachsideoruntilathermometerreads145°.Topporkwithbaconmixtureandcheese.Cook,covered,onlowheatfor1-2minutesoruntilcheeseismelted.Letstand5minutesbeforeserving.

PERSERVING1porkchopequals218cal.,10gfat(4gsat.fat),64mgchol.,268mgsodium,4gcarb.,1gfiber,27gpro.DiabeticExchange:4leanmeat,1/2fat.

FASTFIX

MediterraneanPorkandOrzoOnareallybusyday,thismeal-in-a-bowlisoneofmytoppicks.It’squicktoputtogether,leavingalotmoretimetorelaxatthetable.—MARYRELYEACANASTOTA,NY


11/2poundsporktenderloin1teaspooncoarselygroundpepper2tablespoonsoliveoil3quartswater11/4cupsuncookedorzopasta1/4teaspoonsalt1package(6ounces)freshbabyspinach1cupgrapetomatoes,halved3/4cupcrumbledfetacheese

1.Rubporkwithpepper;cutinto1-in.cubes.Inalargenonstickskillet,heatoilovermediumheat.Addpork;cookandstir8-10minutesoruntilnolongerpink.

2.Meanwhile,inaDutchoven,bringwatertoaboil.Stirinorzoandsalt;cook,uncovered,8minutes.Stirinspinach;cook45-60secondslongeroruntilorzoistenderandspinachiswilted.Drain.3.Addtomatoestotheporkandheatthrough.Stirinorzomixtureandcheese.

PERSERVING11/3cupsequals372cal.,11gfat(4gsat.fat),71mgchol.,306mgsodium,34gcarb.,3gfiber,31gpro.DiabeticExchange:3leanmeat,2starch,1vegetable,1fat.

MakeoverRigatoniwithBaconandAsparagusWouldn’titbegreattofindacompany-worthydishthatnotonlyimpresseswithitstaste,butalsodeliverswithhealthynutritionalnumbers?Looknofurther.—JOANIEFUSONINDIANAPOLIS,IN


1poundfreshasparagus,trimmedandcoarselychopped1package(16ounces)rigatoni2tablespoonsbutter1tablespoonoliveoil1garlicclove,minced2/3cuphalf-and-halfcream1/2cupshreddedpart-skimmozzarellacheese8baconstrips,cookedandcrumbled1/4cupmincedfreshparsley1/2teaspoonsalt1/8teaspooncoarselygroundpepper1/4cupgratedParmigiano-Reggianocheese

1.Filla6-qt.stockpot3/4fullwithwater;bringtoaboil.Addasparagus;cook,uncovered,3minutesoruntiltender.Removewithaslottedspoonand

immediatelydropintoicewater.Drainandpatdry.2.Returnwatertoaboil;cooktherigatoniaccordingtopackagedirections.Meanwhile,inasmallsaucepan,heatbutterandoilovermedium-highheat.Addgarlic;cookandstir1minute.Stirincream.Bringtoaboil.Reduceheat;simmer,uncovered,3-4minutesoruntilslightlythickened.Stirinmozzarellacheeseuntilmelted.3.Drainrigatoni;returntopan.Stirinasparagus,bacon,parsley,salt,pepperandcreamsauce.SprinklewithParmigiano-Reggianocheese.


THESKINNY

InEurope,Parmigiano-ReggianoandParmesanareconsideredthesamecheese.ButintheU.S.,ParmesanisagenerictermthatmaynotcomefromItaly’sParmigiano-Reggianoregion.UsingtheauthenticItaliancheeseinthemakeover(inalesseramountthantheoriginal’s1/2cup)ensuresacheesyrichnesswithlessfatandcalories.

SLOWCOOKERCranberry-MustardPorkLoinThisdressed-upporkloinissoeasythatyouonlyhavetospendafewminutespreparingit.Theroastisafamilyfavoritebecauseit’stasty,andafavoriteofminebecauseit’sfasttogetstarted!—LAURACOOKWILDWOOD,MO


1bonelessporkloinroast(2pounds)1can(14ounces)whole-berrycranberrysauce1/4cupDijonmustard3tablespoonsbrownsugar3tablespoonslemonjuice1tablespooncornstarch1/4cupcoldwater

1.Placeroastina3-qt.slowcooker.Combinethecranberrysauce,mustard,brownsugarandlemonjuice;pouroverroast.Coverandcookonlowfor4-5hoursoruntilmeatistender.Removeroastandkeepwarm.

2.Straincookingjuicesintoa2-cupmeasuringcup;addenoughwatertomeasure2cups.Inasmallsaucepan,combinecornstarchandcoldwateruntilsmooth;stirincookingjuices.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Servewithpork.

PERSERVING3ouncescookedporkwith1/4cupgravyequals255cal.,6gfat(2gsat.fat),56mgchol.,236mgsodium,28gcarb.,1gfiber,22gpro.

SLOWCOOKERSundayPotRoastWiththehelpofaslowcooker,youcanprepareadown-homedinneranydayoftheweek,notjustonSundays.Theroastturnsouttenderandsavoryeverytime.—BRANDYSCHAEFERGLENCARBON,IL

PREP:10MIN.+CHILLING•COOK:8HOURS•MAKES:14SERVINGS

1teaspoondriedoregano1/2teaspoononionsalt1/2teaspooncarawayseeds1/2teaspoonpepper1/4teaspoongarlicsalt1bonelessporkloinroast(31/2-4pounds),trimmed6mediumcarrots,peeledandcutinto11/2-inchpieces3largepotatoes,peeledandquartered3smallonions,quartered11/2cupsbeefbroth

1/3cupall-purposeflour1/3cupcoldwater1/4teaspoonbrowningsauce,optional

1.Inasmallbowl,combinethefirstfiveingredients;ruboverroast.Wraproastinplasticwrapandrefrigerateovernight.2.Placecarrots,potatoesandonionsina6-qt.slowcooker;addbroth.Unwraproast;placeinslowcooker.Cook,covered,onlow8-10hoursoruntilmeatandvegetablesaretender.3.Transferroastandvegetablestoaservingplatter;tentwithfoil.Pourcookingjuicesintoasmallsaucepan.Inasmallbowl,mixflourandwateruntilsmooth;stirintopan.Bringtoaboil;cookandstir2minutesoruntilthickened.Ifdesired,addbrowningsauce.Serveroastwithgravy.PERSERVING1servingequals233cal.,5gfat(2gsat.fat),56mgchol.,249mgsodium,21gcarb.,2gfiber,24gpro.DiabeticExchange:3leanmeat,11/2starch.

RoastedPorkTenderloinandVegetablesTherearenocomplicatedstepstofollowwhenpreparingthismedleyoftenderporkandveggies.Justseasonwithherbs,thenpopintheoven.—DIANEMARTINBROWNDEER,WI


2porktenderloins(3/4poundeach)2poundsredpotatoes,quartered1poundcarrots,halvedandcutinto2-inchpieces1mediumonion,cutintowedges1tablespoonoliveoil2teaspoonsdriedrosemary,crushed1teaspoonrubbedsage1/2teaspoonsalt1/4teaspoonpepper

1.Preheatovento450°.Placeporkinashallowroastingpancoatedwithcookingspray;arrangethepotatoes,carrotsandonionaroundthepork.Drizzlewithoil.Combineseasonings;sprinkleovermeatandvegetables.2.Bake,uncovered,25-35minutesoruntilmeatreachesdesireddoneness(formedium-rare,athermometershouldread145°;medium,160°)andvegetablesaretender,stirringvegetablesoccasionally.Removeporkfromoven;tentwithfoil.Letstand5minutesbeforeslicing.NOTEIfporkisdonebeforethevegetablesaretender,removefromovenandkeepwarm.Continuecookingvegetablesuntiltender.PERSERVING3ouncescookedmeatwith1cupvegetablesequals331cal.,7gfat(2gsat.fat),67mgchol.,299mgsodium,40gcarb.,5gfiber,28gpro.DiabeticExchange:3leanmeat,2starch,1vegetable.

PorkMedallionswithStrawberrySaucePorktenderloinpairedwithstrawberriesisaheavenlymatch,madeevenmorespecialwithatangyfetagarnish.Servewithroastedspringvegetablesfortheperfectcompanydinner.—KATHERINEWOLLGASTFLORISSANT,MO


11/2cupsreduced-sodiumbeefbroth2cupschoppedfreshstrawberries,divided1/2cupwhitewinevinegar1/4cuppackedbrownsugar1/4cupreduced-sodiumsoysauce3garliccloves,minced2poundsporktenderloin,cutinto1/2-inchslices1teaspoongarlicpowder1/2teaspoonsalt1/2teaspoonpepper2tablespoonscanolaoil2tablespoonscornstarch2tablespoonscoldwater1/2cupcrumbledfetacheese1/2cupchoppedgreenonions

1.Inalargesaucepan,combinebroth,1cupstrawberries,vinegar,brownsugar,

soysauceandgarlic;bringtoaboil.Reduceheat;simmer,uncovered,15minutesoruntilslightlythickened.Strainmixtureandsetasideliquid,discardingsolids.2.Sprinkleporkwithgarlicpowder,saltandpepper.Inalargeskillet,heatoilovermediumheat.Brownporkinbatchesonbothsides.Removeandkeepwarm.3.Addbrothmixturetothepan;bringtoaboil.Combinecornstarchandwateruntilsmoothandgraduallystirintoskillet.4.Returnporktothepan.Bringtoaboil.Reduceheat;cookandstir2minutesoruntilsauceisthickenedandporkistender.Topeachservingwithcheese,onionsandremainingchoppedstrawberries.PERSERVING1servingequals244cal.,9gfat(2gsat.fat),68mgchol.,649mgsodium,15gcarb.,1gfiber,25gpro.DiabeticExchange:3leanmeat,1starch,1/2fat.

FASTFIX

SpicedPorkwithBourbonSauceIdon’trememberwhereIfoundthisrecipe,butit’sbecomeoneofmyfavoriteentreestoservecompany.—KATHYKANTRUDFENTON,MI


1/2cupbourbon1/4cuppackeddarkbrownsugar3tablespoonswhitevinegar3tablespoonsreduced-sodiumsoysauce2garliccloves,minced1/2teaspoonpepper1/2teaspoonchilipowder1/4teaspoongroundcinnamon1/8teaspoonsalt1/8teaspoongroundallspice1porktenderloin(1pound),cutinto12slices

1.Inasmallsaucepan,combinethebourbon,brownsugar,vinegar,soysauce,garlicandpepper.Bringtoaboil;cookuntilliquidisreducedtoabout1/2cup,

stirringoccasionally.2.Combinechilipowder,cinnamon,saltandallspice;ruboverpork.3.Inalargeskilletcoatedwithcookingspray,cookporkovermediumheatfor2-4minutesoneachsideoruntiltender.Servewithsauce.PERSERVING3ouncescookedporkwith2tablespoonssauceequals221cal.,4gfat(1gsat.fat),63mgchol.,581mgsodium,15gcarb.,tracefiber,23gpro.DiabeticExchange:3leanmeat,1starch.

BakedHamwithOrangeGlazeThisfestivehamisbrushedwithasweet-tangymustardandmarmaladeglaze.It’sworthyofanyspecialoccasion.—TASTEOFHOMETESTKITCHEN

PREP:15MIN.•BAKE:13/4HOURS•MAKES:15SERVINGS

1fullycookedbone-inham(6to7pounds)2cupsapplecider2cupsorangejuice1/3cuporangemarmalade1/4cuppackedbrownsugar1/4cupDijonmustard1/4teaspoongroundginger

1.Placehamonarackinashallowroastingpan.Scorethesurfaceoftheham,makingdiamondshapes1/4in.deep.Addciderandorangejuicetopan.Looselycoverhamwithfoil;bakeat325°for1hour.Combineremainingingredients;brushsomeoverham.2.Bake,uncovered,45-60minuteslongeroruntilathermometerreads140°,brushingoccasionallywithglaze.Servewithremainingglaze.PERSERVING4ounceshamequals219cal.,5gfat(2gsat.fat),80mgchol.,1,061mgsodium,17gcarb.,tracefiber,27gpro.

HOWTO

CARVEABONE-INHAM

1Placecutsurfaceofhamoncuttingboard.Insertaskewerfromtoptobottomalongthebone.Withskewerasaguide,cutthelargestpiecefromham.

2Cutthepieceacrossthegrainintoslices.Placeslicesonaservingplatterandkeepwarm.

3Continue,usingskewerasaguidetocutsectionsfromhamwhileavoidingthebone.Slice.

IrishStewThissatisfyingstewischock-fullofpotatoes,turnips,carrotsandlamb.IliketoserveitwithIrishsodabread,whichmakesaheartySt.Patrick’sDaymeal.—LOISGELZERSTANDISH,ME


11/2poundslambstewmeat2teaspoonsoliveoil4cupswater2cupsslicedpeeledpotatoes1mediumonion,sliced1/2cupslicedcarrot1smallturnip,peeledandchopped1teaspoonsalt1/2teaspooneachdriedmarjoram,thymeandrosemary,crushed1/8teaspoonpepper2tablespoonsall-purposeflour3tablespoonsfat-freemilk1/2teaspoonbrowningsauce,optional3tablespoonsmincedfreshparsley

1.InaDutchoven,brownlambinoilovermedium-highheat.Addwater;bringtoaboil.Reduceheat;coverandsimmerfor1hour.2.Addthepotatoes,onion,carrot,turnipandseasonings.Bringtoaboil.Reduceheat;coverandsimmerfor30minutesoruntilthevegetablesaretender.3.Inasmallbowl,combinetheflour,milkand,ifdesired,browningsauceuntilsmooth;stirintostew.Addparsley.Bringtoaboil;cookandstirfor2minutesoruntilthickened.

PERSERVING11/2cupsequals279cal.,9gfat(3gsat.fat),92mgchol.,469mgsodium,17gcarb.,2gfiber,31gpro.DiabeticExchange:3leanmeat,1starch,1vegetable.

SLOWCOOKERSlow-CookedJambalayaSausage,chickenandshrimpkeepthisdishheartyandsatisfying.Madeeasywithcanneditemsandotherkitchenstaples,it’sperfectforcasualget-togethers.—SHERRYHUNTWORKGRETNA,NE


1poundsmokedkielbasaorPolishsausage,sliced1/2poundbonelessskinlesschickenbreasts,cutinto1-inchcubes1can(141/2ounces)beefbroth1can(141/2ounces)dicedtomatoes,undrained2celeryribs,chopped1/3cuptomatopaste4garliccloves,minced1tablespoondriedparsleyflakes11/2teaspoonsdriedbasil

1teaspooncayennepepper1/2teaspoonsalt1/2teaspoondriedoregano1poundcookedmediumshrimp,peeledanddeveined2cupscookedrice

1.Ina4-qt.slowcooker,combinethefirst12ingredients.Coverandcookonlowfor6-7hoursoruntilchickenisnolongerpink.2.Stirintheshrimpandrice.Coverandcook15minuteslongeroruntilheatedthrough.PERSERVING1cupequals228cal.,11gfat(4gsat.fat),95mgchol.,692mgsodium,12gcarb.,1gfiber,18gpro.DiabeticExchange:2leanmeat,1starch,1fat.

FASTFIX

Cherry-GlazedLambChopsAnelegantsaucestuddedwithcherriesistheidealpartnerforclassicrosemarylambchops.Trymyrecipeforaquietdinnerinwiththatspecialsomeone.—KERRYDINGWALLPONTEVEDRA,FL


1teaspoondriedrosemary,crushed1/4teaspoonsalt1/4teaspoonpepper,divided4lambloinchops(4ounceseach)1garlicclove,minced1/4cupbeefbroth1/4cupcherrypreserves1/4cupbalsamicvinegar

1.Combinerosemary,saltand1/8teaspoonpepper;ruboverlambchops.Ina

largeskilletcoatedwithcookingspray,cookchopsovermediumheatfor4-6minutesoneachsideoruntilmeatreachesdesireddoneness(formedium-rare,athermometershouldread145°;medium,160°;well-done,170°).Removeandkeepwarm.2.Addgarlictothepan;cookfor1minute.Stirinbroth,preserves,vinegarandremainingpepper;cookfor2-4minutesoruntilthickened.Returnchopstopan;turntocoat.PERSERVING2lambchopswith2tablespoonssauceequals331cal.,9gfat(3gsat.fat),90mgchol.,495mgsodium,32gcarb.,tracefiber,29gpro.

PorkwithBlueberryHerbSauceAdifferentanddeliciouswaytouseblueberries,thisdelightfulsaucewouldalsobegreatoverchicken.Theblendofberriesandbalsamicmakesaninterestingflavorcontrast.—LIBBYWALPCHICAGO,IL


1garlicclove,minced1teaspoonpepper1/2teaspoonsalt1/8teaspooncayennepepper4bonelessporkloinchops(6ounceseach)2cupsfreshblueberries1/4cuppackedbrownsugar2tablespoonsmincedfreshparsley1tablespoonbalsamicvinegar2teaspoonsbutter1teaspoonmincedfreshthymeor1/4teaspoondriedthyme1teaspoonfreshsageor1/4teaspoondriedsageleaves

1.Inasmallbowl,combinethegarlic,pepper,saltandcayenne;sprinkleoverpork.2.Inalargeovenproofskilletcoatedwithcookingspray,brownporkchops.Bake,uncovered,at350°for10-15minutesoruntilathermometerreads160°.Removeporkandkeepwarm.3.Addremainingingredientstothepan.Cookandstirovermediumheatuntilthickened,about8minutes.Servewithpork.

PERSERVING1porkchopwith1/4cupsauceequals343cal.,12gfat(5gsat.fat),87mgchol.,364mgsodium,25gcarb.,2gfiber,33gpro.DiabeticExchange:5leanmeat,1starch,1/2fruit.

5INGREDIENTSSLOWCOOKERChristmasCarolHamSupperissosimplewhenyoupreparethisslow-cookedham.Myfamilylovesit!Simmeringinpineapplejuicemakesthehamsoflavorful.—JULIEWILLIQUETTEHARTSELLE,AL


2poundsfullycookedbonelessham,cutintoeightslices1/2cuppackedbrownsugar1/4cupunsweetenedpineapplejuice11/2teaspoonswhitevinegar1/4teaspoongroundmustard

Placehamslicesina3-qt.slowcooker.Inasmallbowl,combinethebrownsugar,pineapplejuice,vinegarandmustard;pouroverham.Coverandcookonlowfor2-3hoursoruntilheatedthrough.PERSERVING1sliceequals177cal.,4gfat(1gsat.fat),58mgchol.,1,182mgsodium,15gcarb.,tracefiber,21gpro.

GermanDeliPizzaTakethechilloffwithrobustGermanflavorsinanunexpecteddish:pizza!Yourgangwillgocrazyfortheauthentictaste,rightdowntothetendercaraway-seasonedcrust.—CINDYREAMSPHILIPSBURG,PA

PREP:40MIN.+RISING•BAKE:15MIN.•MAKES:6SLICES

DOUGH2/3cupwater(70°to80°)1tablespoonoliveoil1teaspooncarawayseeds1/4teaspoonsalt11/2cupsbreadflour1/2cupryeflour1teaspoonactivedryyeast

SAUCE1/3cupchoppedredonion1tablespoonbutter1tablespoonall-purposeflour

1cupfat-freeevaporatedmilk1tablespoonspicybrownmustard1/4cupshreddedSwisscheese

TOPPINGS1/3cupthinlyslicedredonion1cupcubedfullycookedham1cup(4ounces)shreddedSwisscheese

1.Inbreadmachinepan,placedoughingredientsinordersuggestedbymanufacturer.Selectdoughsetting(checkthedoughafter5minutesofmixing;add1to2tablespoonsofwaterorflourifneeded).2.Whencycleiscompleted,turndoughontoalightlyflouredsurface.Punchdoughdown;rollintoa13-in.circle.Transfertoa12-in.pizzapancoatedwithcookingspray;buildupedgesslightly.Coverandletrestfor10minutes.3.Prickdoughthoroughlywithafork.Bakeat400°for6-8minutesoruntiledgesarelightlybrowned.4.Meanwhile,forsauce,inasmallsaucepan,sautechoppedonioninbutteruntiltender.Stirinflouruntilblended;graduallyaddevaporatedmilkandmustard.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Removefromtheheat;stirincheese.Spreadovercrust.Topwithslicedonion,hamandcheese.Bakefor12-15minutesoruntilcrustandcheesearelightlybrowned.PERSERVING1sliceequals330cal.,12gfat(6gsat.fat),36mgchol.,546mgsodium,37gcarb.,3gfiber,19gpro.DiabeticExchange:21/2starch,2leanmeat,1fat.

Fish&Seafood

Thesepagesarebrimmingwithunder-the-seadelights,sothere’snoneedtofishforasavoryseafoodoption.Discoverhealthymealsthatarea

snaptomakeandaresuretodisappearjustasquickly!

MediterraneanCodMyfriendsandIagreethatthisisoneofthebestthingswehaveevereaten.Weeachtakeabundleandeatitrightoutoftheparchmentpaper—makescleanupveryeasy!—MELISSACHILTONHARLOWTON,MT


4cupsshreddedcabbage1largesweetonion,thinlysliced4garliccloves,minced4codfillets(6ounceseach)1/4cuppittedGreekolives,chopped1/2cupcrumbledfetacheese1/4teaspoonsalt1/4teaspoonpepper

4teaspoonsoliveoil

1.Cutparchmentpaperorheavy-dutyfoilintofour18x12-in.pieces;place1cupcabbageoneach.Topwithonion,garlic,cod,olives,cheese,saltandpepper;drizzlewithoil.2.Foldparchmentpaperoverfish.Bringedgesofpapertogetheronallsidesandcrimptoseal,formingapacket.Repeatwithremainingpackets.Placeonbakingsheets.3.Bakeat450°for12-15minutesoruntilfishflakeseasilywithafork.Openthepacketscarefullytoallowsteamtoescape.PERSERVING1packetequals270cal.,10gfat(3gsat.fat),72mgchol.,532mgsodium,12gcarb.,3gfiber,31gpro.DiabeticExchange:5leanmeat,2vegetable,2fat.

FASTFIX

HerbedTunaSandwichesGivetunasaladanupgradeinaflash.Herbsandcheesemakethissimplesandwichastandout,perfectforano-fusslunchordinner.—MARIECONNORVIRGINIABEACH,VA


1can(12ounces)lighttunainwater,drainedandflaked2hard-cookedlargeeggs,chopped1/3cupfat-freemayonnaise1/4cupmincedchives2teaspoonsmincedfreshparsley1/2teaspoondriedbasil1/4teaspoononionpowder8sliceswholewheatbread,toasted1/2cupshreddedreducedfatcheddarcheese

1.Inasmallbowl,combinethefirstseveningredients.Placefourslicesoftoastonanungreasedbakingsheet;topwithtunamixtureandsprinklewithcheese.2.Broil3-4in.fromtheheatfor1-2minutesoruntilcheeseismelted.Topwithremainingtoast.PERSERVING1sandwichequals332cal.,9gfat(4gsat.fat),144mgchol.,864mgsodium,30gcarb.,4gfiber,34gpro.DiabeticExchange:4leanmeat,2starch.

SimpleSnapperDinnerThisrecipeyieldsacompletedinnerwithfish,herbedriceandstir-friedveggies.Andittakesonlyafewminutesofpreptime.—MARYANNPALESTINOBROOKLYN,NY


11/2cupswater3/4cupuncookedbrownrice11/2teaspoonsreduced-sodiumbeefbouillongranules11/2teaspoonsdriedparsleyflakes11/2teaspoonsdriedmincedonion1/4teaspoongarlicpowder1mediumredonion,thinlysliced2garliccloves,minced2teaspoonscanolaoil1/2poundfreshsnowpeas11/2cupsshreddedcarrots1tablespoonbalsamicvinegar4redsnapperfillets(5ounceseach)2teaspoonsblackeningseasoning

1.Inasmallsaucepan,combinethefirstsixingredients.Bringtoaboil.Reduceheat;coverandsimmerfor40-45minutesoruntilriceistender.2.Meanwhile,inalargenonstickskilletcoatedwithcookingspray,cookonionandgarlicinoilovermedium-highheatfor2minutes.Addpeas;cook2minutes.Addcarrots;cook2minuteslongeroruntilvegetablesaretender.Stirinvinegar.Removeandkeepwarm.3.Sprinklebothsidesoffilletswithblackeningseasoning.Inthesameskillet,cookfilletsovermedium-highheatfor4minutesoneachsideoruntilfishflakeseasilywithafork.Servewithriceandvegetables.

PERSERVING1fishfilletwith3/4cupvegetablemixtureand1/2cupriceequals353cal.,6gfat(1gsat.fat),50mgchol.,305mgsodium,41gcarb.,5gfiber,34gpro.DiabeticExchange:4leanmeat,2starch,2vegetable,1/2fat.

FASTFIX

Shrimp&ChickenSausagewithGritsI’moriginallyfromTennesseeandI’dneverhadshrimpandgritsuntilImovedtoSouthCarolina.IthinkmyversionisjustastastyasthetraditionalonesI’vesampled,butit’seasieronthewaistline.—ATHENARUSSELLFLORENCE,SC


3cupswater1cupquick-cookinggrits4ouncesreducedfatcreamcheese,cubed3fullycookedspicychickensausagelinks(3ounceseach),cutinto1/2-inchslices2teaspoonscanolaoil,divided2garliccloves,minced2greenonions,chopped,divided4teaspoonswholewheatflour11/2cupschickenbroth1/4cupfat-freeevaporatedmilk1pounduncookedmediumshrimp,peeledanddeveined1mediumtomato,chopped

1.Inalargesaucepan,bringwatertoaboil.Slowlystiringrits.Reducetheheat;cookandstirfor5-7minutesoruntilthickened.Stirincreamcheeseuntilmelted.2.Meanwhile,inalargeskillet,brownsausagein1teaspoonoil.Removeandkeepwarm.3.Inthesamepan,heatremainingoilovermedium-highheat.Addgarlicandhalfofthegreenonions;cookandstirfor1minute.Stirinflouruntilblended;graduallywhiskinbrothandmilk.Bringtoaboil,stirringconstantly;cookandstir2minutesoruntilthickened.4.Stirinshrimpandsausage;cookfor3-5minutesoruntilshrimpturnpink.Servewithgrits;topwithtomatoandremaininggreenonion.

PERSERVING3/4cupshrimpmixturewith3/4cupgritsequals367cal.,13gfat(5gsat.fat),161mgchol.,810mgsodium,30gcarb.,2gfiber,31gpro.DiabeticExchange:4leanmeat,2starch,1/2fat.

FASTFIX

ShrimpwithTomatoes&FetaAnyrecipethat’sspecialenoughforcompanybuteasyenoughforaweeknightisastarinmybook.AllyouneedtofinishoffthemealisasidesaladandsomecrustyFrenchbreadtosoakupthedelicioustomatobroth.—SUSANSEYMOURVALATIE,NY


3tablespoonsoliveoil2shallots,finelychopped2garliccloves,minced6plumtomatoes,chopped1/2cupwhitewineorchickenbroth1tablespoondriedoregano1/2teaspoonsalt

1/2teaspooncrushedredpepperflakes1/4teaspoonsweetpaprika2poundsuncookedlargeshrimp,peeledanddeveined2/3cupcrumbledfetacheese2teaspoonsmincedfreshmintHotcookedrice

1.Inalargeskillet,heatoilovermedium-highheat.Addshallotsandgarlic;cookandstiruntiltender.Addtomatoes,wine,oregano,salt,pepperflakesandpaprika;bringtoaboil.Reduceheat;simmer,uncovered,5minutes.2.Stirinshrimpandcheese;cook5-6minutesoruntilshrimpturnpink.Stirinmint.Servewithrice.PERSERVING1cup(calculatedwithoutrice)equals261cal.,11gfat(3gsat.fat),191mgchol.,502mgsodium,8gcarb.,2gfiber,28gpro.DiabeticExchange:4leanmeat,1vegetable,1fat.

FASTFIX

Oven-BarbecuedSalmonLatelastsummer,theSouthCarolinaheatdrovemeindoorsandawayfrommygrill.SoIchangedmyfavoriteover-the-coalsrecipebakeditintheoven.I’mhappytosayit’sjustastasty.—MANDYRIVERSLEXINGTON,SC


5salmonfillets(6ounceseach)3tablespoonsorangejuice2tablespoonslemonjuice2tablespoonsbrownsugar1tablespoonchilipowder1tablespoonpaprika1/2teaspoonsalt1/2teaspoongarlicpowder1/2teaspoongroundcumin

1.Preheatovento425°.Placesalmoninagreased15x10x1-in.bakingpan;drizzlewithorangeandlemonjuices.2.Inasmallbowl,mixremainingingredients;sprinkleoverfillets.Bake13-15minutesoruntilfishflakeseasilywithafork.PERSERVING1filletequals301cal.,16gfat(3gsat.fat),85mgchol.,340mgsodium,9gcarb.,1gfiber,29gpro.DiabeticExchange:4leanmeat,1fat,1/2starch.

MakeoverFishandChipsEnjoymoist,flavorfulfishwithacoatingthat’sascrunchyandgoldenasdeep-fried.Andyoucaneasilybakeupcrispyfriestoservealongside.Thismakeoverisamust-tryforthefishlover.—JANICEMITCHELLAURORA,CO


1poundpotatoes(about2medium)2tablespoonsoliveoil1/4teaspoonpepper

FISH1/3cupall-purposeflour

1/4teaspoonpepper1largeegg2tablespoonswater2/3cupcrushedcornflakes1tablespoongratedParmesancheese1/8teaspooncayennepepper1poundhaddockorcodfilletsTartarsauce,optional

1.Preheatovento425°.Peelandcutthepotatoeslengthwiseinto1/2-in.-thickslices;cutslicesinto1/2-in.-thicksticks.

2.Inalargebowl,tosspotatoeswithoilandpepper.Transfertoa15x10x1-in.bakingpancoatedwithcookingspray.Bakethepotatoes,uncovered,25-30minutesoruntilgoldenbrownandcrisp,stirringonce.3.Meanwhile,inashallowbowl,mixflourandpepper.Inanothershallowbowl,whiskeggwithwater.Inathirdbowl,tosscrushedcornflakeswithcheeseandcayenne.Dipfishinflourmixturetocoatbothsides;shakeoffexcess.Dipineggmixture,thenincornflakemixture,pattingtohelpcoatingadhere.4.Placeonabakingsheetcoatedwithcookingspray.Bake10-12minutesoruntilfishjustbeginstoflakeeasilywithafork.Servewithpotatoesand,ifdesired,tartarsauce.PERSERVING1servingequals376cal.,9gfat(2gsat.fat),120mgchol.,228mgsodium,44gcarb.,2gfiber,28gpro.DiabeticExchange:3starch,3leanmeat,11/2fat.

THESKINNY

Tossingthepotatoeswithalittleoilandbakingthemalongwiththefishfilletsinsteadofdeep-fryingthedinnersavesanamazing138caloriesand16gramsoffatperserving.

FASTFIX

BakedWalleyeWeliveclosetoLakeErie,whichisnicknamedtheWalleyeCapitaloftheWorld.Icameupwiththisrecipeasaneasywaytoservethatsucculentfish.—JOYCESZYMANSKIMONROE,MI


3/4cupchoppedonion3/4cupchoppedgreenpepper3/4cupchoppedcelery1tablespoondriedparsleyflakes1/2teaspoongarlicpowder1/2teaspoonpepper1/2teaspoonseasonedsalt1cupreduced-sodiumV8juice1poundwalleyefillets

1.Inasmallsaucepan,bringthefirsteightingredientstoaboil.Reduceheat;simmer,uncovered,untilvegetablesarecrisp-tender,stirringoccasionally.2.Placefishinagreased13x9-in.bakingdish.Pourvegetablemixtureoverthefish.Coverandbakeat350°for15-20minutesoruntilfishflakeseasilywithafork.PERSERVING1servingequals137cal.,1gfat(0sat.fat),82mgchol.,314mgsodium,9gcarb.,0fiber,22gpro.DiabeticExchange:3leanmeat,11/2vegetable.

CrustedRedSnapperThisdishissoeasyyetsoelegant.Theveggiessteamandflavorthefishfrombelow,whilethecrunchytoppingaddsinstantappeal.—KELLYREMINGTONARCATA,CA


2mediumtomatoes,chopped1eachmediumgreen,sweetyellowandredpeppers,chopped1cupchoppedleeks(whiteportiononly)1/2cupchoppedceleryleaves2garliccloves,minced6redsnapperfillets(4ounceseach)

TOPPING1/2cuppanko(Japanese)breadcrumbs1/2cupcoarselycrushedbakedParmesanandTuscanherbpotatochips1/4cupgratedParmesancheese1/2teaspoonsalt

1/2teaspoonpaprika1/4teaspooncayennepepper1/4teaspoonpepper2tablespoonsbutter,melted

1.Ina15x10x1-in.bakingpancoatedwithcookingspray,combinethetomatoes,peppers,leeks,celeryleavesandgarlic;arrangefilletsoverthevegetablemixture.2.Inasmallbowl,combinethebreadcrumbs,chips,cheese,salt,paprika,cayenneandpepper;stirinbutter.Sprinkleoverfillets.Bake,uncovered,at425°for18-22minutesoruntilfishflakeseasilywithafork.

PERSERVING1filletwith2/3cupvegetablemixtureequals237cal.,7gfat(3gsat.fat),53mgchol.,396mgsodium,16gcarb.,3gfiber,26gpro.DiabeticExchange:3leanmeat,1vegetable,1fat,1/2starch.

5INGREDIENTS

ItalianTilapiaThisdishissosimple,youmightaswelladdittoyourlistofgo-torecipes.—KIMBERLYMCGEEMOSHEIM,TN


4tilapiafillets(6ounceseach)1/4teaspoonpepper1can(141/2ounces)dicedtomatoeswithbasil,oreganoandgarlic,drained1largeonion,halvedandthinlysliced1mediumgreenpepper,julienned1/4cupshreddedParmesancheese

1.Preheatovento350°.Placetilapiaina13x9-in.bakingdishcoatedwithcookingspray;sprinklewithpepper.Spoontomatoesovertilapia;topwithonionandgreenpepper.2.Coverandbake30minutes.Uncover;sprinklewithcheese.Bake10-15minuteslongeroruntilfishflakeseasilywithafork.PERSERVING1servingequals215cal.,4gfat(2gsat.fat),86mgchol.,645mgsodium,12gcarb.,2gfiber,36gpro.DiabeticExchange:4leanmeat,2vegetable.

FASTFIX

TilapiaTostadasEvenmynon-fish-lovingfamilyenjoysthisSouthwestspecialty.It’sarealwinner.—JENNIFERKOLBOVERLANDPARK,KS


1/4cupall-purposeflour1teaspoonchilipowder1/2teaspoonsalt1/2teaspoonpepper1/4teaspoongarlicpowder4tilapiafillets(6ounceseach)1tablespoonbutter8corntortillas(6inches)Cookingspray2cupsangelhaircoleslawmix2tablespoonsreducedfatmayonnaise2tablespoonsreducedfatsourcream

1tablespoonlimejuice1teaspoongratedlimepeel1cupcannedblackbeans,rinsedanddrained1/2avocado,thinlysliced

1.Inalargeresealableplasticbag,combinetheflour,chilipowder,salt,pepperandgarlicpowder.Addtilapiafillets,oneatatime,andshaketocoat.2.Inalargenonstickskilletovermediumheat,cookfilletsinbutterfor5-6minutesoneachsideoruntilfishflakeseasilywithafork.Meanwhile,placetortillasonabakingsheetandspritzwithcookingspray.Broil3-4in.fromtheheatfor2-3minutesoneachsideoruntilcrisp.3.Inasmallbowl,tossthecoleslawmix,mayonnaise,sourcream,limejuiceandpeel.Cutfishintolargepieces.Oneachtortilla,layercoleslaw,blackbeans,fishandavocado.PERSERVING2tostadasequals437cal.,12gfat(4gsat.fat),95mgchol.,659mgsodium,44gcarb.,7gfiber,40gpro.DiabeticExchange:5leanmeat,3starch,11/2fat.

FASTFIX

LemonyParsleyBakedCodIfthere’sonethingIhate,it’sovercookingagoodpieceoffish.Thetrickistocookthefilletsatahightemperatureforashortamountoftime.It’llkeepthefishmoistandtender.—SHERRYDAYPINCKNEY,MI


3tablespoonsmincedfreshparsley2tablespoonslemonjuice1tablespoongratedlemonpeel1tablespoonoliveoil2garliccloves,minced1/4teaspoonsalt1/8teaspoonpepper4codfillets(6ounceseach)2greenonions,chopped

Preheatovento400°.Inasmallbowl,mixthefirstseveningredients.Placecodinanungreased11x7-in.bakingdish;topwithparsleymixture.Sprinklewithgreenonions.Bake,covered,10-15minutesoruntilfishflakeseasilywithafork.PERSERVING1filletequals161cal.,4gfat(1gsat.fat),65mgchol.,95mgsodium,2gcarb.,1gfiber,27gpro.DiabeticExchange:4leanmeat,1/2fat.

TOPTIP

Youcanusealessexpensiveoliveoilthanvirginorextra-virginforcookingandbaking.Thehighergradeshaveamoredelicateflavorthatshinesinsaladsanduncookedfoodsbutisgenerallylostinrecipesthatrequirecooking.Pureoliveoilworksfine—andsometimesevenbetter—forcookedrecipes.

FASTFIX

ShrimpArtichokePastaThishealthypastalooksasifitcamefromanItalianrestaurant.WhenI’minarush,Iusejarredtomatosauceandomitthetomatoesandseasonings.Youcanalsofixthisaheadandreheatitforconvenience.—NANCYDEANSACTON,ME


9ouncesuncookedlinguine2tablespoonsoliveoil1cupslicedfreshmushrooms1pounduncookedmediumshrimp,peeledanddeveined3mediumtomatoes,chopped1can(14ounces)water-packedartichokehearts,rinsed,drainedandhalved1can(6ounces)pittedripeolives,drainedandhalved2garliccloves,minced1teaspoondriedoregano1/2teaspoonsalt

1/2teaspoondriedbasil1/8teaspoonpepper

1.Cooklinguineaccordingtopackagedirections.Meanwhile,inalargeskillet,heatoilovermedium-highheat.Addmushrooms;cookandstir4minutes.Addremainingingredients;cookandstir5minutesoruntilshrimpturnpink.2.Drainthelinguine;servewiththeshrimpmixture.

PERSERVING1cupshrimpmixturewith3/4cuplinguineequals328cal.,9gfat(1gsat.fat),112mgchol.,748mgsodium,41gcarb.,3gfiber,21gpro.DiabeticExchange:2starch,2leanmeat,11/2fat,1vegetable.

FASTFIX

TunawithCitrusPonzuSauceIlikethisAsian-inspiredtunabecauseit’seasytoprepare,deliciousandgoodforyou,too.It’sapopulardishwithmyfriends.—DIANEHALFERTYCORPUSCHRISTI,TX


1/2teaspoonChinesefive-spicepowder1/4teaspoonsalt1/4teaspooncayennepepper4tunasteaks(6ounceseach)1tablespooncanolaoil1/4cuporangejuice2greenonions,thinlysliced1tablespoonlemonjuice1tablespoonreduced-sodiumsoysauce

2teaspoonsricevinegar1teaspoonbrownsugar1/4teaspoonmincedfreshgingerroot

1.Combinethefive-spicepowder,saltandcayenne;sprinkleovertunasteaks.Inalargeskillet,cooktunainoilovermediumheatfor2-3minutesoneachsideformedium-rareoruntilslightlypinkinthecenter;removeandkeepwarm.2.Combinetheorangejuice,onions,lemonjuice,soysauce,vinegar,brownsugarandginger;pourintoskillet.Cookfor1-2minutesoruntilslightlythickened.Servewithtuna.PERSERVING1tunasteakwith1tablespoonsauceequals234cal.,5gfat(1gsat.fat),77mgchol.,364mgsodium,5gcarb.,tracefiber,40gpro.DiabeticExchange:5leanmeat,1/2fat.

FASTFIX

TilapiawithJasmineRiceThiszestytilapiaistodiefor.Fragrantjasminericebringsaspecialtouchtothemeal.Anditgetsevenbetter—eachservinghasonly5gramsoffat!—SHIRLPARSONSCAPECARTERET,NC


3/4cupwater1/2cupuncookedjasminerice11/2teaspoonsbutter1/4teaspoongroundcumin1/4teaspoonseafoodseasoning1/4teaspoonpepper1/8teaspoonsalt2tilapiafillets(6ounceseach)1/4cupfat-freeItaliansaladdressing

1.Inalargesaucepan,bringthewater,riceandbuttertoaboil.Reducetheheat;coverandsimmerfor15-20minutesoruntilliquidisabsorbedandriceistender.2.Combinetheseasonings;sprinkleoverfillets.Placesaladdressinginalargeskillet;cookovermediumheatuntilheatedthrough.Addfish;cookfor3-4minutesoneachsideoruntilfishflakeseasilywithafork.Servewithrice.

PERSERVING1filletwith3/4cupriceequals356cal.,5gfat(3gsat.fat),91mgchol.,743mgsodium,41gcarb.,1gfiber,35gpro.DiabeticExchange:4leanmeat,3starch,1/2fat.

FASTFIX

HalibutSoftTacosIsometimesservethefishwrappedinlettuceinsteadoftortillas.Eitherway,themangosalsatastesamazingwithgrilledhalibut.Thiswarm-weatherfavoriteisquick,colorfulandfullofnutrients.—KRISTINKOSSAKBOZEMAN,MT


1mediummango,peeledandcubed1/2cupcubedavocado1/4cupchoppedredonion2tablespoonschoppedseededjalapenopepper1tablespoonmincedfreshcilantro3teaspoonsoliveoil,divided1teaspoonlemonjuice1teaspoonhoney1poundhalibutsteaks(3/4inchthick)1/2teaspoonsalt1/4teaspoonpepper4Bibblettuceleaves4flourtortillas(6inches),warmed

4teaspoonssweetThaichilisauce

1.Inasmallbowl,combinethemango,avocado,onion,jalapeno,cilantro,2teaspoonsoil,lemonjuiceandhoney;setaside.Brushhalibutwithremainingoil;sprinklewithsaltandpepper.2.Moistenapapertowelwithcookingoil;usinglong-handledtongs,lightlycoatthegrillrack.Grillhalibut,covered,overhighheatorbroil3-4in.fromtheheatfor3-5minutesoneachsideoruntilfishflakeseasilywithafork.3.Placelettuceleavesontortillas;topwithfishandmangomixture.Drizzlewithchilisauce.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING1tacowith1/3cupmangosalsaequals330cal.,12gfat(1gsat.fat),36mgchol.,648mgsodium,28gcarb.,2gfiber,28gpro.DiabeticExchange:3leanmeat,2starch,1fat.

FASTFIX

TangerineCashewSnapperSweetfromthetangerinesandcrunchyfromchoppedcashews,thesehealthysnapperfilletsarepleasingtothepalate.—CRYSTALJOBRUNSILIFF,CO


4tangerines2tablespoonslimejuice2tablespoonsreduced-sodiumsoysauce1tablespoonbrownsugar2teaspoonsmincedfreshgingerroot1teaspoonsesameoil1/8teaspooncrushedredpepperflakes4redsnapperfillets(4ounceseach)1/3cupchoppedunsaltedcashews2greenonions,thinlysliced

1.Peel,sliceandremoveseedsfromtwotangerines;chopthefruitandplaceinasmallbowl.Squeezejuicefromremainingtangerines;addtobowl.Stirinthelimejuice,soysauce,brownsugar,ginger,sesameoilandpepperflakes.

2.Placefilletsina13x9-in.bakingdishcoatedwithcookingspray.Pourtangerinemixtureoverfillets;sprinklewithcashewsandgreenonions.Bake,uncovered,at425°for15-20minutesoruntilfishflakeseasilywithafork.PERSERVING1filletwithabout2tablespoonssauceequals260cal.,8gfat(2gsat.fat),40mgchol.,358mgsodium,22gcarb.,2gfiber,26gpro.DiabeticExchange:3leanmeat,1fruit,1fat.

FASTFIX

PekingShrimpInthesummer,wespendasmuchtimeaspossibleatourvacationhomeinabeachtown.Ipreparelotsofseafoodbecauseit’ssofreshandreadilyavailablethere,butthismaindishisayear-roundfavorite.—JANETEDWARDSBEAVERTON,OR


1tablespooncornstarch1/4cupcoldwater1/4cupcornsyrup2tablespoonsreduced-sodiumsoysauce2tablespoonssherryorchickenbroth

1garlicclove,minced1/4teaspoongroundginger1smallgreenpepper,cutinto1-inchpieces2tablespoonscanolaoil1pounduncookedmediumshrimp,peeledanddeveined1mediumtomato,cutintowedgesHotcookedrice,optional

1.Inasmallbowl,combinethecornstarchandwateruntilsmooth.Stirinthecornsyrup,soysauce,sherry,garlicandginger;setaside.2.Inanonstickskilletorwok,stir-frygreenpepperinoilfor3minutes.Addshrimp;cook3minuteslongeroruntilshrimpturnpink.3.Stircornstarchmixtureandaddtothepan.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Addtomato;heatthrough.Servewithriceifdesired.

PERSERVING3/4cup(calculatedwithoutrice)equals237cal.,8gfat(1gsat.fat),168mgchol.,532mgsodium,21gcarb.,1gfiber,19gpro.DiabeticExchange:2leanmeat,11/2fat,1starch,1vegetable.

FASTFIX

BroiledParmesanTilapiaEvenpickyeaterswillfindawaytolovefishwhenyouplateupthistoastyParmesanfish.Iservethefilletswithmashedcauliflowerandagreensaladforalow-caloriemealeveryonecanenjoy.—TRISHAKRUSEEAGLE,ID


6tilapiafillets(6ounceseach)1/4cupgratedParmesancheese1/4cupreducedfatmayonnaise2tablespoonslemonjuice1tablespoonbutter,softened1garlicclove,minced1teaspoonmincedfreshbasilor1/4teaspoondriedbasil1/2teaspoonseafoodseasoning

1.Placefilletsonabroilerpancoatedwithcookingspray.Inasmallbowl,combineremainingingredients;spreadoverfillets.2.Broil3-4in.fromtheheatfor10-12minutesoruntilfishflakeseasilywithafork.PERSERVING1filletequals207cal.,8gfat(3gsat.fat),94mgchol.,260mgsodium,2gcarb.,tracefiber,33gpro.DiabeticExchange:5leanmeat,1fat.

FASTFIX

Walnut-CrustedSalmonWheneverIcangetsalmonforagoodprice,Ialwaysturntothissimpleanddeliciousrecipe.It’sgoodservedwithmashedpotatoesandfreshgreenbeans.—EDIEDESPAINLOGAN,UT


4salmonfillets(4ounceseach)4teaspoonsDijonmustard4teaspoonshoney2sliceswholewheatbread,tornintopieces3tablespoonsfinelychoppedwalnuts2teaspoonscanolaoil1/2teaspoondriedthyme

1.Preheatovento400°.Placesalmononabakingsheetcoatedwithcookingspray.Mixmustardandhoney;brushoversalmon.Placebreadinafoodprocessor;pulseuntilcoarsecrumbsform.Transfertoasmallbowl.Stirinthewalnuts,oilandthyme;pressontosalmon.2.Bake12-15minutesoruntiltoppingislightlybrownedandfishjustbeginstoflakeeasilywithafork.

PERSERVING1filletequals295cal.,17gfat(3gsat.fat),57mgchol.,243mgsodium,13gcarb.,1gfiber,22gpro.DiabeticExchange:3leanmeat,1starch,1/2fat.

FASTFIX

GreekFishFilletsOlives,onion,dillandfetacheesecombineinthistangyGreek-inspiredtoppingtoboosttheflavoroftilapiaoryourfavoritewhitefish.Iusuallyserveitwithasideofrice.—JENNIFERMASLOWSKINEWYORK,NY


4tilapiafillets(4ounceseach)1/8teaspoonsalt1/8teaspoonpepper2tablespoonsplainyogurt1tablespoonbutter,softened11/2teaspoonslimejuice1/2smallredonion,finelychopped1/4cuppittedGreekolives1/2teaspoondillweed1/4teaspoonpaprika

1/8teaspoongarlicpowder1/4cupcrumbledfetacheese

1.Sprinkletilapiawithsaltandpepper.Placeonabroilerpancoatedwithcookingspray.2.Combinetheyogurt,butterandlimejuice.Stirintheonion,olivesandseasonings.Spreaddownthemiddleofeachfillet;sprinklewithfetacheese.3.Broil3-4in.fromtheheatfor6-9minutesoruntilfishflakeseasilywithafork.PERSERVING1filletequals170cal.,7gfat(3gsat.fat),67mgchol.,344mgsodium,3gcarb.,1gfiber,23gpro.DiabeticExchange:3leanmeat,11/2fat.

FASTFIX

HomemadeFishSticksI’manutritionistandIneededahealthyfishfix.Moistinsideandcrunchyoutside,thesefishsticksarewonderfulwithovenfriesorroastedveggiesandalow-fathomemadetartarsauce.—JENNIFERROWLANDELIZABETHTOWN,KY


1/2cupdrybreadcrumbs1/2teaspoonsalt1/2teaspoonpaprika1/2teaspoonlemon-pepperseasoning1/2cupall-purposeflour1largeegg,beaten3/4poundcodfillets,cutinto1-inchstripsButter-flavoredcookingspray

1.Preheatovento400°.Inashallowbowl,mixbreadcrumbsandseasonings.

Placeflourandegginseparateshallowbowls.Dipfishinflourtocoatbothsides;shakeoffexcess.Dipintheegg,theninthecrumbmixture,pattingtohelpcoatingadhere.2.Placeonabakingsheetcoatedwithcookingspray;spritzwithbutter-flavoredcookingspray.Bakefor10-12minutesoruntilfishjustbeginstoflakeeasilywithafork,turningonce.PERSERVING1servingequals278cal.,4gfat(1gsat.fat),129mgchol.,718mgsodium,25gcarb.,1gfiber,33gpro.DiabeticExchange:4leanmeat,11/2starch.

TastyTunaCasseroleThisisnotyourusualtunacasserole.Themacaroniandtunaarecoatedinarichandcreamysaucewithakissoftomato.—ELSIEEPPNEWTON,KS


2cupsuncookedelbowmacaroni1can(12ounces)albacorewhitetunainwater1can(8ounces)tomatosauce4ouncesreducedfatcreamcheese,cubed1smallonion,finelychopped1/4teaspoonsalt1/2teaspoondriedoregano

1.Cookmacaroniaccordingtopackagedirections.Meanwhile,inalargebowl,combinetheremainingingredients.Drainmacaroni;stirintotunamixture.2.Transfertoa2-qt.bakingdishcoatedwithcookingspray.Coverandbakeat350°for20-25minutesoruntilheatedthrough.

PERSERVING11/2cupsequals334cal.,9gfat(5gsat.fat),56mgchol.,851mgsodium,33gcarb.,2gfiber,29gpro.DiabeticExchange:3leanmeat,2starch,1fat.

5INGREDIENTSFASTFIX

Sweet-ChiliSalmonwithBlackberriesMygardenisoftenmycookinginspiration.BecauseItendalargeberrypatch,Ihavethejoyofusingjust-pickedberriestoaddnaturalsweetnessandpoptosavorydishes.—ROXANNECHANALBANY,CA


1cupfreshorfrozenblackberries,thawed1cupfinelychoppedEnglishcucumber1greenonion,finelychopped2tablespoonssweetchilisauce,divided4salmonfillets(6ounceseach)1/2teaspoonsalt1/2teaspoonpepper

1.Inasmallbowl,combinetheblackberries,cucumber,greenonionand1tablespoonchilisauce;tosstocoat.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.Sprinklesalmonwithsaltandpepper.2.Placefilletsongrillrack,skinsidedown.Grillfish,covered,overmedium-highheatorbroil4in.fromheat10-12minutesoruntilfishflakeseasilywithafork,brushingwithremainingchilisauceduringthelast2-3minutesofcooking.Servewithblackberrymixture.

PERSERVING1filletwith1/2cupberrymixtureequals303cal.,16gfat(3gsat.fat),85mgchol.,510mgsodium,9gcarb.,2gfiber,30gpro.DiabeticExchange:5leanmeat,1/2starch.

FASTFIX

ScallopswithCitrusGlazeThesescallopsareespeciallygoodwhenservedonsteamedricewithagreensaladontheside.—PATRICIANIEHPORTOLAVALLEY,CA


12seascallops(about11/2pounds)1/2teaspoonpepper1/4teaspoonsalt2tablespoonsoliveoil,divided4garliccloves,minced1/2cuporangejuice1/4cuplemonjuice

1tablespoonreduced-sodiumsoysauce1/2teaspoongratedorangepeel

1.Sprinklescallopswithpepperandsalt.Inalargeskillet,sautescallopsin1tablespoonoiluntilfirmandopaque.Removeandkeepwarm.2.Inthesameskillet,cookgarlicinremainingoilfor1minute.Addthejuices,soysauceandorangepeel.Bringtoaboil;cookandstirfor5minutesoruntilthickened.Servewithscallops.PERSERVING3scallopswith2teaspoonsglazeequals235cal.,8gfat(1gsat.fat),56mgchol.,574mgsodium,10gcarb.,tracefiber,29gpro.DiabeticExchange:4leanmeat,11/2fat.

FASTFIX

TilapiawithTomato-OrangeRelishThemildflavorandtendertextureoftilapiagobeautifullywithfreshrelish.Thisdishmakesabigimpressionwithjustalittlework.—HELENCONWELLPORTLAND,OR


6tilapiafillets(6ounceseach)3tablespoonsbutter,melted1/2teaspoonsalt,divided1/2teaspoonlemon-pepperseasoning1mediumtomato,seededandchopped1mediumorange,peeled,sectionedandchopped1/3cupfinelychoppedredonion1tablespooncapers,drained11/2tablespoonsbrownsugar1tablespoonredwinevinegar

1.Placefishinagreased15x10x1-in.bakingpan.Drizzlewithbutter;sprinklewith1/4teaspoonsaltandthelemonpepper.Bakeat425°for10minutesoruntilfishflakeseasilywithafork.

2.Inasmallbowl,combinethetomato,orange,onion,capers,brownsugar,vinegarandremainingsalt.Servewithfish.PERSERVING1filletwith8teaspoonsrelishequals219cal.,7gfat(4gsat.fat),98mgchol.,381mgsodium,7gcarb.,1gfiber,32gpro.DiabeticExchange:5leanmeat,1fat,1/2starch.

FASTFIX

Open-FacedSalmonSandwichesMyhusbandandIlovefishofanykind,andthisrecipeisahealthy,deliciouswayforustoenjoyburgers.Ikeepseveralcansofsalmoninmypantrysowecanwhiptheseupwheneverwewant.They’requickforunexpectedcompany,too.—KATNEECABECEIRASSOUTHPRAIRIE,WA


1largeegg,lightlybeaten1smallonion,finelychopped1smallgreenpepper,finelychopped1/3cupsoftbreadcrumbs1tablespoonlemonjuice1teaspoonreduced-sodiumteriyakisauce1/4teaspoondriedparsleyflakes1/4teaspoondriedbasil1/4teaspoonpepper1can(143/4ounces)salmon,drained,bonesandskinremoved2Englishmuffins,splitandtoastedLettuceleavesandtomatoslices,optional

1.Inasmallbowl,combinethefirstnineingredients.Foldinsalmon.Shapeintofourpatties.2.Inalargenonstickskilletcoatedwithcookingspray,cookpattiesovermediumheatfor4-5minutesoneachsideoruntillightlybrowned.ServeonEnglishmuffinhalveswithlettuceandtomatoifdesired.PERSERVING1sandwichequals270cal.,10gfat(2gsat.fat),99mgchol.,757mgsodium,19gcarb.,2gfiber,26gpro.DiabeticExchange:3leanmeat,1starch.

FASTFIX

ShrimpandScallopCouscousThisquickandsatisfyingskilletdishisafavoriteofmine.Itusessummerveggiesinasensationalblendofflavors.—MARVINMEUSERJR.PRINCETON,IN


2mediumzucchini,julienned1mediumgreenpepper,julienned2tablespoonsoliveoil3plumtomatoes,chopped4greenonions,chopped1tablespoonmincedfreshbasilor1teaspoondriedbasil3teaspoonschilipowder1garlicclove,minced1/2teaspoondriedoregano1/2pounduncookedmediumshrimp,peeledanddeveined1/2poundbayscallops1/4teaspoonsalt1/8teaspoonpepperHotcookedcouscousorrice

Thinlyslicedfreshbasilleaves,optional

1.Inalargeskillet,sautezucchiniandgreenpepperinoiluntiltender.Addthetomatoes,greenonions,basil,chilipowder,garlicandoregano.Bringtoaboil.Reduceheat;simmer,uncovered,for5minutes.2.Stirintheshrimp,scallops,saltandpepper.Returntoaboil.Reduceheat;simmer,uncovered,for5minutesoruntilshrimpturnpinkandscallopsareopaque.Servewithcouscous.Garnishwithslicedbasilifdesired.PERSERVING1cup(calculatedwithoutcouscous)equals201cal.,9gfat(1gsat.fat),88mgchol.,342mgsodium,11gcarb.,3gfiber,21gpro.DiabeticExchange:3leanmeat,11/2fat,1vegetable.

CoconutShrimpwithDippingSauceWithcrispycoconutbreadingandasweetapricotsauce,thesedeliciousshrimpwouldbeidealforanyoccasion,fromanappetizerpartytoaweeknightdinner.—TASTEOFHOMETESTKITCHEN

PREP:1HOUR+MARINATING•BAKE:15MIN.•MAKES:5SERVINGS

1can(13.66ounces)lightcoconutmilk,divided1jalapenopepper,seededandchopped1/4cupmincedfreshcilantro11/4poundsuncookedmediumshrimp3/4cupall-purposeflour4largeeggwhites3/4cuppanko(Japanese)breadcrumbs3/4cupflakedcoconut,lightlytoasted1/3cupreduced-sugarapricotpreserves1teaspoonspicybrownmustard

1.Place2tablespoonscoconutmilkinasmallbowl;coverandrefrigerate.Inalargeresealableplasticbag,combinethejalapeno,cilantroandremaining

coconutmilk.Peelanddeveinshrimp,leavingtailson.Addtobag;sealandturntocoat.Refrigeratefor1hour.2.Placeflourinashallowbowl.Inanotherbowl,lightlybeattheeggwhites.Inathirdbowl,combinebreadcrumbsandcoconut.Drainshrimpanddiscardmarinade.Dipshrimpinflourandeggwhites,thenrollincrumbmixture.3.Placeshrimponabakingsheetcoatedwithcookingspray.Bakeat400°for7-9minutesoneachsideoruntillightlybrowned.Meanwhile,fordippingsauce,addpreservesandmustardtothereservedcoconutmilk.Servewithshrimp.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.PERSERVINGAbout10shrimpwith5teaspoonssauceequals324cal.,11gfat(8gsat.fat),168mgchol.,316mgsodium,30gcarb.,1gfiber,23gpro.DiabeticExchange:3leanmeat,2starch,2fat.

FASTFIX

EggFooYongForgetorderingChinesefood—makeitathometonight!Youcanthrowtogetherthiseasyversionofaclassicinonlyabouthalfanhour.Theauthenticflavorswillhaveyouhooked.—SHERRIMELOTIKOAKCREEK,WI


1can(14ounces)chopsueyvegetables,drained1/2poundpeeledanddeveinedcookedsmallshrimp,coarselychopped4greenonions,thinlysliced4largeeggs,beaten2tablespoonscanolaoil

GREENPEASAUCE2tablespoonscornstarch1teaspoonchickenbouillongranules2cupscoldwater11/2teaspoonsreduced-sodiumsoysauce1/2cupfrozenpeas,thawed

1.Inalargebowl,combinethechopsueyvegetables,shrimpandgreenonions.Stirineggs.Inalargenonstickskillet,heat1teaspoonoil.Dropthevegetablemixtureby1/4cupfulsintoskillet.Cookinbatchesuntilbrownedonbothsides,

usingtheremainingoilasneeded.2.Inasmallsaucepan,combinecornstarchandbouillon.Graduallystirinwaterandsoysauceuntilsmooth.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Addpeasandheatthrough.Servewitheggfooyong.

PERSERVING3pattieswith1/2cupsauceequals242cal.,13gfat(2gsat.fat),298mgchol.,497mgsodium,10gcarb.,2gfiber,20gpro.DiabeticExchange:3leanmeat,11/2fat,1/2starch.

FASTFIX

OrangeTilapiainParchmentSweetorangejuiceandspicycayennepeppergivetilapiafabulousflavor.Abonus?Cleanupisabreeze!—TIFFANYDIEBOLDNASHVILLE,TN


1/4cuporangejuice4teaspoonsgratedorangepeel1/4teaspoonsalt1/4teaspooncayennepepper1/4teaspoonpepper4tilapiafillets(6ounceseach)1/2cupjuliennedcarrot1/2cupjuliennedzucchini

1.Preheatovento450°.Inasmallbowl,combinefirstfiveingredients;setaside.Cutparchmentpaperorheavy-dutyfoilintofour18x12-in.lengths;placeafishfilletoneach.Topwithcarrotandzucchini;drizzlewithorangejuicemixture.2.Foldparchmentpaperoverfish.Workingfrombottominsidecorner,foldupabout3/4in.ofthepaperandcrimpbothlayerstoseal.Repeat,foldingedgesupandcrimping,untilahalf-moon-shapedpacketisformed.Repeatforremainingpackets.Placeonbakingsheets.3.Bake12-15minutesoruntilfishflakeseasilywithafork.Openpacketscarefullytoallowsteamtoescape.PERSERVING1packetequals158cal.,2gfat(1gsat.fat),83mgchol.,220mgsodium,4gcarb.,1gfiber,32gpro.DiabeticExchange:5leanmeat.

5INGREDIENTSFASTFIX

TeriyakiMahiMahiMyversatilerecipeistastywithsalad,vegetablesorrice,anditworkswellwithcodorhalibutfillets,too.Blotthefishthoroughlywithpapertowelsbeforecookingsoanicebrowncrustcanform.—MICHELLEIBARRIENTOSTORRANCE,CA


4mahimahifillets(6ounceseach)1/4teaspoongarlicpowder1/4teaspoonpepper1tablespooncanolaoil1teaspoonmincedfreshgingerroot

1/4cupreduced-sodiumteriyakisauce

1.Sprinklemahimahiwithgarlicpowderandpepper.Inalargeskillet,cookmahimahiinoilovermedium-highheatfor4-5minutesoneachsideoruntilfishflakeseasilywithafork.Removeandkeepwarm.2.Inthesameskillet,sautegingerfor30seconds.Stirinteriyakisauce;heatthrough.Serveovermahimahi.PERSERVING1fishfilletwith1tablespoonsauceequals192cal.,5gfat(1gsat.fat),124mgchol.,470mgsodium,3gcarb.,tracefiber,33gpro.DiabeticExchange:5leanmeat,1/2fat.

5INGREDIENTS

Crumb-ToppedHaddockMydelightfulfishwithacreamysauceandcrispcrackertoppingisabreezetomake.—DEBBIESOLTLEWISTOWN,PA


2poundshaddockorcodfillets1can(103/4ounces)condensedcreamofshrimpsoup,undiluted1teaspoongratedonion1teaspoonWorcestershiresauce1cupcrushedRitzcrackers(about25crackers)

1.Preheatovento375°.Arrangefilletsinagreased13x9-in.bakingdish.Combinethesoup,onionandWorcestershiresauce;pouroverfish.2.Bake,uncovered,20minutes.Sprinklewithcrackercrumbs.Bake15minuteslongeroruntilfishflakeseasilywithafork.PERSERVING1servingequals248cal.,7gfat(2gsat.fat),94mgchol.,631

mgsodium,14gcarb.,tracefiber,31gpro.DiabeticExchange:leanmeat,1starch,1fat.

5INGREDIENTSFASTFIX

HoneyGrilledShrimpMyhusbandgotthissuper-simplerecipefromamanwhosoldshrimpatthefishmarket.It’snowbecomeourfamily’sabsolutefavoriteshrimprecipe.We’veserveditonmanyoccasions,andalwayswithgreatsuccess.Enjoy!—LISABLACKWELLHENDERSON,NC


1bottle(8ounces)Italiansaladdressing1cuphoney1/2teaspoonmincedgarlic2poundsuncookedmediumshrimp,peeledanddeveined

1.Inasmallbowl,combinesaladdressing,honeyandgarlic;setaside1/2cup.Pourremainingmarinadeintoalargeresealableplasticbag;addshrimp.Sealbagandturntocoat;refrigeratefor30minutes.Coverandrefrigeratereservedmarinade.2.Drainshrimpanddiscardmarinade.Threadshrimpontoeightmetalorsoakedwoodenskewers.Moistenapapertowelwithcookingoil;usinglong-handledtongs,rubongrillracktocoatlightly.

3.Grill,uncovered,overmediumheatorbroil4in.fromtheheatfor11/2-2minutesoneachside.Bastewithreservedmarinade.Grillorbroil2-3minuteslongeroruntiltheshrimparepinkandfirm,turningandbastingfrequently.PERSERVING1servingequals175cal.,5gfat(1gsat.fat),168mgchol.,383mgsodium,14gcarb.,tracefiber,18gpro.DiabeticExchange:3leanmeat,1starch,1fat.

FASTFIX

ScallopswithChipotle-OrangeSauceWelovethisspicyseafooddish.Itmakesaspecialdinnerfortwo,oryoucandoubletherecipefordinnerguests.—JANJUSTICECATLETTSBURG,KY


3/4poundseascallops1/4teaspoonpaprika1/4teaspoonsalt,divided2teaspoonsbutter1/4cuporangejuice1/4teaspoongroundchipotlepepperHotcookedlinguine,optional2tablespoonsthinlyslicedgreenonion

1.Sprinklescallopswithpaprikaand1/8teaspoonsalt.Inanonstickskilletcoatedwithcookingspray,meltbutterovermediumheat.Addscallops;cookfor3-4minutesoneachsideoruntilfirmandopaque.2.Addorangejuiceandremainingsalttothepan;bringtoaboil.Removefromtheheat;stirinchipotlepepper.3.Serveoverlinguineifdesired.Garnishwithgreenonion.PERSERVING1serving(calculatedwithoutlinguine)equals200cal.,5gfat(3gsat.fat),66mgchol.,608mgsodium,8gcarb.,tracefiber,29gpro.DiabeticExchange:4leanmeat,1fat.

FASTFIX

CodDelightIusedtomakethisintheoven,butthenIdiscoveredthatthemicrowaveletsmeenjoyitevenfaster.It’saprettydishtoservetocompany.Infact,manyfriendsandextendedfamilynowcookthisathome.—NANCYDAUGHERTYCORTLAND,OH


1smalltomato,chopped1/3cupfinelychoppedonion2tablespoonswater2tablespoonscanolaoil4to5teaspoonslemonjuice1teaspoondriedparsleyflakes1/2teaspoondriedbasil

1smallgarlicclove,minced1/8teaspoonsalt4codfillets(4ounceseach)1teaspoonseafoodseasoning

Inasmallbowl,combinethefirstnineingredients.Placecodinan11x7-in.bakingdish;topwithtomatomixture.Sprinklewithseafoodseasoning.Microwave,covered,onhigh5-6minutesoruntilfishjustbeginstoflakeeasilywithafork.NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1servingequals154cal.,8gfat(1gsat.fat),43mgchol.,304mgsodium,3gcarb.,1gfiber,18gpro.DiabeticExchange:3leanmeat,1fat.

Meatless

Alongwithmakeoversoffavoriteslikeclassicmac&cheese,thesepagesarestockedwithheart-smartmeatlessdishesforanyoccasion.Whetheryouneedaquick,healthydinnerforMeatlessMondayorafestivelasagnaworthyofaspecialoccasion,justturnhereforcomfort-foodspecialties

thatflavorfullyshakeupyourdinnerroutine.

FASTFIX

GnocchiwithWhiteBeansHere’soneofthoseno-muss,no-fussrecipesyoucantosstogetherinasinglepan.It’salsogoodwithcrumbledItalianchickensausageifyouneedtopleaseanymeatloversinyourhouse.—JULIMEYERSHINESVILLE,GA


1tablespoonoliveoil1mediumonion,chopped2garliccloves,minced1package(16ounces)potatognocchi1can(15ounces)whitekidneyorcannellinibeans,rinsedanddrained1can(141/2ounces)Italiandicedtomatoes,undrained1package(6ounces)freshbabyspinach1/4teaspoonpepper1/2cupshreddedpart-skimmozzarellacheese3tablespoonsgratedParmesancheese

1.Inalargeskillet,heatoilovermedium-highheat.Addonion;cookandstiruntiltender.Addgarlicandcook1minutelonger.Addgnocchi;cookandstir5-6minutesoruntilgoldenbrown.Stirinbeans,tomatoes,spinachandpepper.Heatthrough.2.Sprinklewithcheeses.Coverandremovefromtheheat.Letstand3-4minutesoruntilcheeseismelted.NOTELookforpotatognocchiinthepastaorfrozenfoodssection.PERSERVING1cupequals307cal.,6gfat(2gsat.fat),13mgchol.,789mgsodium,50gcarb.,6gfiber,13gpro.

FASTFIX

MushroomBurgersEventhemoststubbornmeat-and-potatoespeoplehaveachangeofheartwhentheybiteintoofoneofthesecheddarymushroomburgers.—DENISEHOLLEBEKEPENHOLD,AB


2cupsfinelychoppedfreshmushrooms2largeeggs,lightlybeaten1/2cupdrybreadcrumbs1/2cupshreddedcheddarcheese1/2cupfinelychoppedonion1/4cupall-purposeflour1/2teaspoonsalt1/4teaspoondriedthyme1/4teaspoonpepper1tablespooncanolaoil4wholewheathamburgerbuns,split4lettuceleaves

1.Inalargebowl,combinethefirstnineingredients.Shapeintofour3/4-in.-thickpatties.2.Inalargeskillet,heattheoilovermediumheat.Addburgers;cook3-4minutesoneachsideoruntilcrispandlightlybrowned.Serveonbunswithlettuce.

PERSERVING1burgerequals330cal.,13gfat(5gsat.fat),121mgchol.,736mgsodium,42gcarb.,5gfiber,14gpro.DiabeticExchanges:3starch,1medium-fatmeat,1/2fat.

FASTFIX

MargheritaPitaPizzasMyhusbandplantsthegarden,andIharvestandcookthefruitsofhislabor.Myfavoritewaytouseplumtomatoesiswiththiseasypizza.Itissogood!—ROSEMARIEWELESKINATRONAHEIGHTS,PA


4pitabreads(6inches)2teaspoonsoliveoil2garliccloves,minced2cups(8ounces)shreddedpart-skimmozzarellacheese3plumtomatoes,thinlysliced1/4teaspoongarlicpowder1teaspoonItalianseasoningThinlyslicedfreshbasil,optional

1.Placepitabreadsonanungreasedbakingsheet;brushwithoil.Topwithgarlic,1cupcheese,tomatoes,garlicpowderandremainingcheese;sprinklewithItalianseasoning.2.Bakeat425°for10-12minutesoruntilcheeseismelted.Topwithbasilifdesired.PERSERVING1pizzaequals340cal.,12gfat(6gsat.fat),33mgchol.,588mgsodium,38gcarb.,2gfiber,20gpro.DiabeticExchanges:2starch,2medium-fatmeat,1/2fat.

FASTFIX

SweetPotatoeswithCilantroBlackBeansAsavegan,I’malwayslookingfordelicious,easydishestoshare.Atouchofpeanutbutter(oralmondbutter)givestheseloadedsweetpotatoesaspecialflavor.—KAYLACAPPEROJAI,CA


4mediumsweetpotatoes(about8ounceseach)1tablespoonoliveoil1smallsweetredpepper,chopped2greenonions,chopped1can(15ounces)blackbeans,rinsedanddrained1/2cupsalsa1/4cupfrozencorn2tablespoonslimejuice1tablespooncreamypeanutbutter1teaspoongroundcumin

1/4teaspoongarlicsalt1/4cupmincedfreshcilantroAdditionalmincedfreshcilantro,optional

1.Scrubsweetpotatoes;pierceseveraltimeswithafork.Placeonamicrowave-safeplate.Microwave,uncovered,onhigh6-8minutesoruntiltender,turningonce.2.Meanwhile,inalargeskillet,heatoilovermedium-highheat.Addpepperandgreenonions;cookandstir3-4minutesoruntiltender.Stirinbeans,salsa,corn,limejuice,peanutbutter,cuminandgarlicsalt;heatthrough.Stirincilantro.3.Withasharpknife,cutanXineachsweetpotato.Fluffpulpwithafork.Spoonbeanmixtureoverpotatoes.Ifdesired,sprinklewithadditionalcilantro.

PERSERVING1potatowith1/2cupblackbeanmixtureequals400cal.,6gfat(1gsat.fat),0chol.,426mgsodium,77gcarb.,12gfiber,11gpro.

Spinach’n’BroccoliEnchiladasIliketotopthiswonderfulmeatlessmealwithlettuceandserveitwithextrapicantesauce.It’squick,easy,filledwithfreshflavoranddefinitelysatisfying!—LESLEYTRAGESSERCHARLESTON,MO


1mediumonion,chopped2teaspoonsoliveoil1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1cupfinelychoppedfreshbroccoli1cuppicantesauce,divided1/2teaspoongarlicpowder1/2teaspoongroundcumin1cup(8ounces)1%cottagecheese1cup(4ounces)shreddedreducedfatcheddarcheese,divided8flourtortillas(8inches),warmed

1.Preheatovento350°.Inalargenonstickskilletovermediumheat,cookandstironioninoiluntiltender.Addthespinach,broccoli,1/3cuppicantesauce,garlicpowderandcumin;heatthrough.

2.Removefromheat;stirinthecottagecheeseand1/2cupcheddarcheese.

Spoonabout1/3cupspinachmixturedowncenterofeachtortilla.Rollupandplaceseamsidedownina13x9-in.bakingdishcoatedwithcookingspray.Spoonremainingpicantesauceovertop.3.Coverandbake20-25minutesoruntilheatedthrough.Uncover;sprinklewithremainingcheese.Bake5minutesoruntilcheeseismelted.PERSERVING1enchiladaequals246cal.,8gfat(3gsat.fat),11mgchol.,614mgsodium,32gcarb.,2gfiber,13gpro.DiabeticExchanges:11/2starch,1leanmeat,1vegetable,1/2fat.

RosemaryButternutSquashLasagnaIcameupwithaflavorfulfalllasagnarecipewhenourgardenhadanoverabundanceofbutternutsquash.Thisisnowourfavoritewaytouseit.—CHRISTINEWOODTIPTON,IA


9uncookedwholegrainlasagnanoodles1mediumbutternutsquash(about3pounds),peeledandcutcrosswiseinto1/4-inchslices2tablespoonsoliveoil1teaspoonsalt,divided6tablespoonsall-purposeflour4cupsfat-freemilk6garliccloves,minced1tablespoonmincedfreshrosemary11/3cupsshreddedParmesancheese

1.Preheatovento425°.Cooknoodlesaccordingtopackagedirections;drain.

2.Inalargebowl,combinesquash,oiland1/2teaspoonsalt;tosstocoat.Transfertoa15x10x1-in.bakingpancoatedwithcookingspray.Bakefor10-15minutesoruntiltender;removefromoven.Reduceheatto375°.3.Placeflourandremainingsaltinalargesaucepan;graduallywhiskinthemilk.Bringtoaboil,stirringconstantly.Cookandstir1-2minutesoruntilthickened.Stirinthegarlicandrosemary.4.Spread1cupsauceintoa13x9-in.bakingdishcoatedwithcookingspray.Layerwiththreenoodles,1/3cupcheese,athirdofthesquashand1cupsauce.Repeatlayerstwice.Sprinklewithremainingcheese.5.Coverandbake40minutes.Uncover;bake10minutesoruntilbubblyandtopislightlybrowned.Letstand10minutesbeforeserving.PERSERVING1pieceequals275cal.,8gfat(3gsat.fat),12mgchol.,577mgsodium,40gcarb.,6gfiber,14gpro.DiabeticExchanges:21/2starch,1/2fat-freemilk,1/2fat.

5INGREDIENTSFASTFIX

PortobelloPizzaBurgersPortobellomushroomsareatastymeatlessoption,especiallytuckedinsideabunwithmeltedcheese.—SALLYLAUFWESTDEPTFORD,NJ


4largeportobellomushrooms(4to41/2inches)4teaspoonsplus1tablespoonoliveoil,divided11/2cupsfinelychoppedplumtomatoes3/4cupshreddedpart-skimmozzarellacheese11/2teaspoonsItalianseasoning4hamburgerbuns,split

1.Preheatbroiler.Removeanddiscardstemsfrommushrooms;withaspoon,scrapeandremovegills.Brushcapswith4teaspoonsoil.Placeinanungreased15x10x1-in.bakingpan,stemsidedown.Broil4in.fromheat5minutes.2.Inasmallbowl,mixtomatoes,cheeseandItalianseasoningwithremainingoil.Removemushroomsfrombroiler;turnoverandfillcapswithtomatomixture.3.Broil4-6minuteslongeroruntilmushroomsaretenderandcheeseismelted.Serveonbuns.NOTEMushroomsmayalsobegrilled.Placemushroomcapsongrillrackovermediumheat,stemsidedown.Grill,covered,5minutes.Removefromgrill;fillcapswithtomatomixture.Grill,covered,4-6minuteslongeroruntilmushroomsaretenderandcheeseismelted.Serveonbuns.PERSERVING1burgerequals284cal.,13gfat(4gsat.fat),12mgchol.,314mgsodium,29gcarb.,3gfiber,12gpro.DiabeticExchanges:2starch,11/2fat,1medium-fatmeat,1vegetable.

FASTFIX

Stir-FryRiceBowlMymeatlessversionofKoreanbibimbapistasty,prettyandeasytotweakfordifferentspicelevels.Koreansusuallyeatthisricedishwithsomebeef,butItopminewithapoachedegg.—DEVONDELANEYWESTPORT,CT


1tablespooncanolaoil2mediumcarrots,julienned1mediumzucchini,julienned1/2cupslicedbabyportobellomushrooms1cupbeansprouts1cupfreshbabyspinach1tablespoonwater1tablespoonreduced-sodiumsoysauce1tablespoonchiligarlicsauce4largeeggs3cupshotcookedbrownrice1teaspoonsesameoil

1.Inalargeskillet,heatcanolaoilovermedium-highheat.Addcarrots,zucchiniandmushrooms;cookandstir3-5minutesoruntilcarrotsarecrisp-tender.Add

thebeansprouts,spinach,water,soysauceandchiligarlicsauce;cookjustuntilspinachiswilted.Removefromheat;keepwarm.2.Place2-3in.ofwaterinalargeskilletwithhighsides.Bringtoaboil;adjustheattomaintainagentlesimmer.Breakcoldeggs,oneatatime,intoasmallbowl;holdingbowlclosetosurfaceofwater,slipeggintowater.3.Cook,uncovered,3-5minutesoruntilwhitesarecompletelysetandyolksbegintothickenbutarenothard.Usingaslottedspoon,lifteggsoutofwater.4.Servericeinbowls;topwithvegetables.Drizzlewithsesameoil.Topeachservingwithapoachedegg.PERSERVING1servingequals305cal.,11gfat(2gsat.fat),186mgchol.,364mgsodium,40gcarb.,4gfiber,12gpro.DiabeticExchanges:2starch,1medium-fatmeat,1vegetable,1fat.

MakeoverPenneallaVodkaThismakeoverofmyfavoritedishisstillascreamyandrichastheoriginal,butitnowhaslessthanhalfthefatandcholesterol!—DEBRATORRESLYNCHBURG,VA


1largeonion,chopped1tablespoonoliveoil4garliccloves,minced2cans(one28ounces,one14.5ounces)dicedtomatoes1/4cupvodka1package(12ounces)wholewheatpennepasta2teaspoonspreparedpesto1/4teaspoonsalt1/4teaspooncrushedredpepperflakes2tablespoonsall-purposeflour1/2cupheavywhippingcream1cupwholemilk1/2cupshreddedParmesancheese

1.Inalargesaucepan,sauteonioninoiluntiltender.Addgarlic;cook1minutelonger.Stirintomatoesandvodka.Bringtoaboil.Reduceheat;simmer,uncovered,for30-35minutesoruntilslightlythickened,stirringoccasionally.2.Meanwhile,cookpenneaccordingtopackagedirections.3.Stirthepesto,saltandpepperflakesintotomatomixture.Inasmallbowl,combineflourandcreamuntilsmooth;stirintopan.Addmilk.Bringtoaboil;cookandstirfor2minutesoruntilslightlythickened.Drainpenne;servewithsauce.SprinklewithParmesancheese.

PERSERVING2/3cuppastawith2/3cupsauceand1tablespooncheeseequals324cal.,11gfat(5gsat.fat),27mgchol.,379mgsodium,44gcarb.,7gfiber,12gpro.DiabeticExchanges:2starch,2vegetable,2fat.

THESKINNY

Themakeoverreplaces11/2cupsheavycreamwithamixtureofcreamandwholemilk,thickenedtothecorrectconsistencywithalittleflour.Thischangeslashed76caloriesand38mgcholesterolfromeachserving.Wholemilkgivesrichmouthfeeltolightcustardsandcreamfillings,too.

VeggieLasagnaThisismydaughter-in-law’srecipe.It’stastyandalittledifferentfromtypicallasagnas—eventhemeatlessones!—ALYCEWYMANPEMBINA,ND

PREP:30MIN.•BAKE:40MIN.+STANDING•MAKES:2LASAGNAS(9SERVINGSEACH)

18uncookedlasagnanoodles2largeeggs2largeeggwhites2cartons(15ounceseach)reducedfatricottacheese4teaspoonsdriedparsleyflakes2teaspoonsdriedbasil2teaspoonsdriedoregano1teaspoonpepper8cupsgarden-stylespaghettisauce4cups(16ounces)shreddedpart-skimmozzarellacheese2packages(16ounceseach)frozencutgreenbeansor8cupscutfreshgreenbeans2/3cupgratedParmesancheese

1.Cooknoodlesaccordingtopackagedirections.Meanwhile,inasmallbowl,whisktheeggs,eggwhites,ricottacheese,parsley,basil,oreganoandpepper;setaside.2.Ineachoftwo13x9-in.bakingdishescoatedwithcookingspray,spread1cupspaghettisauce.Drainnoodles;placethreenoodlesoverspaghettisauceineachdish.

3.Layereachwithaquarterofthericottamixture,1cupspaghettisauce,1cupmozzarellacheese,threelasagnanoodlesandhalfofgreenbeans.Topeachwithremainingricottamixtureand1cupspaghettisauce.Layerwithremaininglasagnanoodles,spaghettisauceandmozzarellacheese.SprinkleParmesancheeseovereach.4.Coverandfreezeonelasagnaupto3months.Baketheremaininglasagna,uncovered,at375°for40-45minutesoruntilbubblyandedgesarelightlybrowned.Letstandfor10minutesbeforeserving.TOUSEFROZENLASAGNAThawintherefrigeratorovernight.Removefromtherefrigerator30minutesbeforebaking.Coverandbakeat375°for11/4-11/2hoursoruntilbubbly.Letstandfor10minutesbeforeserving.

PERSERVING1pieceequals320cal.,10gfat(5gsat.fat),56mgchol.,713mgsodium,38gcarb.,5gfiber,18gpro.DiabeticExchanges:2starch,2leanmeat,2vegetable.

FASTFIX

TropicalFusionSaladwithSpicyTortillaRibbonsThefreshtasteofthiscolorfulsaladmakesitaperfectchoiceforaspringorsummermeal.Servedwithspicytortillastrips,it’sauniqueofferingwithavarietyoftextures.—JENNIFERFISHERAUSTIN,TX


2cupscubedpeeledpapaya1can(15ounces)blackbeans,rinsedanddrained1mediumripeavocado,peeledandcubed1cupfrozencorn,thawed1/2cupgoldenraisins1/4cupmincedfreshcilantro1/4cuporangejuice2serranopeppers,seededandchopped2tablespoonslimejuice1tablespooncidervinegar2garliccloves,minced2teaspoonsgroundanchochilipepper,divided1/4teaspoonsugar1/4teaspoonsalt2corntortillas(6inches),cutinto1/4-inchstripsCookingspray

1.Preheatovento350°.Inabowl,combinepapaya,beans,avocado,corn,

raisins,cilantro,orangejuice,peppers,limejuice,vinegar,garlic,1/2teaspoonchilipepper,sugarandsalt.2.Placetortillastripsonagreasedbakingsheet;spritzwithcookingspray.Sprinklewithremainingchilipepper.Bake8-10minutesoruntilcrisp.Topsaladwithtortillastrips.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING11/4cupssaladwithabout10tortillaribbonsequals321cal.,8gfat(1gsat.fat),0chol.,380mgsodium,58gcarb.,11gfiber,9gpro.

Spinach-TomatoPhylloBakeMyflakyphyllopieisalightened-upversionofthebelovedGreekclassic,spanakopita.Noonewillmissthemeatwhenthistastyvegetarianrecipeisonthemenu.—SHIRLEYKACMARIKGLASGOW,SCOTLAND


4eggs,lightlybeaten2packages(10ounceseach)frozenchoppedspinach,thawedandsqueezeddry1cup(4ounces)crumbledfetacheese1/2cup1%cottagecheese3greenonions,sliced1teaspoondillweed1/2teaspoonsalt1/4teaspoonpepper1/4teaspoongroundnutmeg10sheetsphyllodough(14x9-inchsize)Butter-flavoredcookingspray

3largetomatoes,sliced

1.Preheatovento350°.Inalargebowl,combinefirstnineingredients;setaside.2.Spritzonesheetofphyllodoughwithbutter-flavoredcookingspray.Placeinan8-in.-squarebakingdishcoatedwithcookingspray,allowingoneendofdoughtohangoveredgeofdish.Repeatwithfourmorephyllosheets,staggeringtheoverhangingphylloaroundedgesofdish.(Keepremainingphyllocoveredwithplasticwrapandadamptoweltopreventitfromdryingout.)3.Spoonathirdofthespinachmixtureintocrust.Layerwithhalfofthetomatoes,anotherthirdofthespinachmixture,remainingtomatoesandremainingspinachmixture.Spritzandlayerremainingphyllodoughasbefore.4.Gentlyfoldendsofdoughoverfillingandtowardcenterofbakingdish;spritzwithbutter-flavoredspray.Coveredgeswithfoil.Bake55-60minutesoruntilathermometerreads160°.Letstand15minutesbeforecutting.PERSERVING1pieceequals216cal.,9gfat(3gsat.fat),153mgchol.,652mgsodium,21gcarb.,5gfiber,15gpro.DiabeticExchanges:2medium-fatmeat,2vegetable,1starch.

RedBeansandRiceSaladMangolendsasweettropicaltwisttoourwarm-weatherversionofredbeansandrice.Greenpepperandonionaddtheperfectbitofcrunch.—TASTEOFHOMETESTKITCHEN


2cupscookedbrownrice1can(16ounces)kidneybeans,rinsedanddrained3/4cupfinelychoppedgreenpepper1/2cupcubedpeeledmangoorpeaches(

1/2-inchcubes)1/2cupfinelychoppedredonion1/2cupsalsa,welldrained1/2teaspoonsalt1/8teaspoonpepper2tablespoonsmincedfreshcilantro

Inalargebowl,combinethefirsteightingredients.Coverandrefrigeratefor1houroruntilchilled.Sprinklewithcilantrobeforeserving.

PERSERVING11/4cupsequals245cal.,1gfat(tracesat.fat),0chol.,624mgsodium,48gcarb.,9gfiber,10gpro.DiabeticExchanges:2starch,2vegetable,1leanmeat.

5INGREDIENTSFASTFIX

SweetPotato&BeanQuesadillasThisrecipeisspecialtomebecauseit’sfun,easy,fast,healthyanddelicious!—BRITTANYHUBBARDST.PAUL,MN


2mediumsweetpotatoes4wholewheattortillas(8inches)3/4cupcannedblackbeans,rinsedanddrained1/2cupshreddedpepperjackcheese

3/4cupsalsa

1.Scrubsweetpotatoes;pierceseveraltimeswithafork.Placeonamicrowave-safeplate.Microwave,uncovered,onhigh7-9minutesoruntilverytender,turningonce.2.Whencoolenoughtohandle,cuteachpotatolengthwiseinhalf.Scoopoutpulp.Spreadontoonehalfofeachtortilla;topwithbeansandcheese.Foldotherhalfoftortillaoverfilling.3.Heatagriddleorskilletovermediumheat.Cookquesadillas2-3minutesoneachsideoruntilgoldenbrownandcheeseismelted.Servewithsalsa.PERSERVING1quesadillawith3tablespoonssalsaequals306cal.,8gfat(3gsat.fat),15mgchol.,531mgsodium,46gcarb.,6gfiber,11gpro.

RoastedButternutLinguineSquashisoneofourfavoritevegetables,andthisismyhusband’spreferredfalldish.Helooksforwardtoitallyear.—KIMCAPUTOCANNONFALLS,MN


4cupscubedpeeledbutternutsquash1mediumredonion,chopped3tablespoonsoliveoil1/4teaspooncrushedredpepperflakes1/2pounduncookedlinguine2cupsjuliennedSwisschard1tablespoonmincedfreshsage1/2teaspoonsalt1/4teaspoonpepper

1.Preheatovento350°.Placethesquashandonionina15x10x1-in.bakingpancoatedwithcookingspray.Combinetheoilandpepperflakes;drizzleovervegetablesandtosstocoat.2.Bake,uncovered,45-50minutesoruntiltender,stirringoccasionally.3.Meanwhile,cookthelinguineaccordingtopackagedirections;drainandplaceinalargebowl.Addsquashmixture,Swisschard,sage,saltandpepper;tosstocombine.

PERSERVING11/2cupsequals384cal.,12gfat(2gsat.fat),0chol.,344mgsodium,64gcarb.,6gfiber,10gpro.

VegetableJambalayaThisricedishistheanswerwhenyoucraveCreolebutdon’thavechickenorsausageonhand.Andsinceitusesconvenientcannedbeansinplaceofmeat,theflavorfulentreewon’tleaveyouhungry.—CRYSTALJOBRUNSILIFF,CO


1tablespooncanolaoil1mediumgreenpepper,chopped1mediumonion,chopped1celeryrib,chopped3garliccloves,minced2cupswater1can(141/2ounces)dicedtomatoes,undrained1can(8ounces)tomatosauce1/2teaspoonItalianseasoning1/4teaspoonsalt1/4teaspooncrushedredpepperflakes1/8teaspoonfennelseed,crushed1cupuncookedlonggrainrice

1can(16ounces)butterbeans,rinsedanddrained1can(16ounces)redbeans,rinsedanddrained

1.InaDutchoven,heatoilovermedium-highheat.Addthegreenpepper,onionandcelery;cookandstiruntiltender.Addgarlic;cook1minutelonger.2.Addthewater,tomatoes,tomatosauceandseasonings.Bringtoaboil;stirinrice.Reduceheat;coverandsimmerfor15-18minutesoruntilliquidisabsorbedandriceistender.Stirinbeans;heatthrough.

PERSERVING11/3cupsequals281cal.,3gfat(tracesat.fat),0chol.,796mgsodium,56gcarb.,9gfiber,11gpro.

SnappyBakedZitiIdecidedonenightthatinsteadofwaitingforwatertoboil,I’dthrowpastainthecasseroledishandbakeit.Thissatisfyingmealdoesn’ttakelongtoputtogetherafterwork.—VICKYPALMERALBUQUERQUE,NM


1mediumonion,chopped1tablespoonoliveoil3garliccloves,minced2cans(28ounceseach)Italiancrushedtomatoes11/2cupswater1/2cupdryredwineorreduced-sodiumchickenbroth1tablespoonsugar1teaspoondriedbasil1package(16ounces)ziti8slicesprovolonecheese

1.Inastockpot,sauteonioninoiluntiltender.Addgarlic;cook1minutelonger.Stirintomatoes,water,wine,sugarandbasil.Bringtoaboil;removefromheat.Stirinziti.2.Transfertoagreased13x9-in.bakingdish.Coverandbakeat350°for1hour.Topwithcheese.Bake,uncovered,for4-6minutesoruntilcheeseismelted.


TOPTIP

Iaddedsweetredpepper,chopped,andcookedsweetItaliansausagetoonesideofthedish(wifedoesnotlikemeat).Iusedthewine.Thiswassimple/easyandverygood.—JWFYTASTEOFHOME.COM


PhillyCheeseFakesforTwoSavorymushroomsarethekeytothistwistonthepopularPhillycheesesteaksandwich—atoastymeatlessmealoptionthat’stasty,too.—VERONICAVICHIT-VADAKANPORTLAND,OR

PREP:30MIN.•BROIL:5MIN.•MAKES:2SERVINGS

2tablespoonslemonjuice2garliccloves,minced11/2teaspoonsoliveoil1/4teaspoonsmokedpaprika1/8teaspoonsalt1/8teaspoonpepper1/2poundslicedfreshshiitakemushrooms1mediumgreenpepper,sliced1/4cupthinlyslicedonion

2hoagiebuns,split2slicesreducedfatprovolonecheese

1.Inasmallbowl,whiskthefirstsixingredients.Inalargebowl,combinemushrooms,greenpepperandonion.Pourdressingovervegetables;tosstocoat.2.Transfertoa15x10x1-in.bakingpancoatedwithcookingspray.Bakeat450°for15-20minutesoruntilcrisp-tender,stirringonce.3.Dividemushroommixturebetweenbunbottomsandtopwithcheese.Broilbunhalves3-4in.fromtheheatfor2-3minutesoruntilcheeseismelted.PERSERVING1sandwichequals344cal.,12gfat(4gsat.fat),10mgchol.,681mgsodium,47gcarb.,4gfiber,17gpro.

RatatouillewithPolentaCreatedintheProvenceregionofFrance,ratatouillefeaturesthebestofsummer’svegetables.Hotpolentamakesitmoresubstantialforameatlessmaindish.—TASTEOFHOMETESTKITCHEN


1/2poundsmallfreshmushrooms,halved1mediumsweetredpepper,chopped1smallonion,chopped4teaspoonsoliveoil,divided4cupscubedpeeledeggplant1smallzucchini,chopped1cupcherrytomatoes2garliccloves,minced11/2teaspoonsItalianseasoning1/2teaspoonsalt1tube(1pound)polenta,cutinto1/2-inchslicesGratedParmesancheese,optional

1.Inalargeskillet,sautethemushrooms,pepperandonionin2teaspoonsoil

untilalmosttender.Addtheeggplant,zucchini,tomatoes,garlic,Italianseasoningandsalt.Sautefor8-10minutesoruntilthevegetablesaretender.2.Inanotherskillet,cookpolentaslicesinremainingoilovermedium-highheatfor3-4minutesoneachsideoruntillightlybrowned.Servewithratatouille;sprinklewithcheeseifdesired.

PERSERVING11/2cupsratatouillewith3piecesofpolentaequals195cal.,5gfat(1gsat.fat),0chol.,689mgsodium,34gcarb.,6gfiber,6gpro.DiabeticExchanges:3vegetable,1starch,1fat.

FASTFIX

IndianSpicedChickpeaWrapsRaita,anIndiancondimentmadewithyogurt,elevatesthisvegetariandishintoasatisfyinggourmetwrap.Isometimessubstitutedicedmangoorcucumberforthepineappleandaddfreshherbslikecilantroormint.—JENNIFERBECKMANFALLSCHURCH,VA

STARTTOFINISH:30MIN.•MAKES:4SERVINGS(11/3CUPSSAUCE)

RAITA1cup(8ounces)reducedfatplainyogurt1/2cupdrainedunsweetenedpineappletidbits1/4teaspoonsalt1/4teaspoongroundcumin

WRAPS2teaspoonscanolaoil1smallonion,chopped1tablespoonmincedfreshgingerroot2garliccloves,minced1/2teaspooncurrypowder1/4teaspooneachsalt,groundcuminandgroundcoriander1/4teaspooncayennepepper,optional1can(15ounces)chickpeasorgarbanzobeans,rinsedanddrained1cupcannedcrushedtomatoes4wholewheattortillas(8inches),warmed3cupsfreshbabyspinach

1.Inasmallbowl,mixraitaingredients;setaside.2.Forwraps,inanonstickskilletcoatedwithcookingspray,heatoilovermedium-highheat.Addonion;cookandstiruntiltender.Addginger,garlicandseasonings;cookandstir1minutelonger.3.Stirinchickpeasandtomatoes.Bringtoaboil.Reduceheat;simmer,uncovered,for5-8minutesoruntilslightlythickened,stirringoccasionally.4.Nearthecenterofeachtortilla,arrangespinachandthechickpeamixture;topwithraita.Rolluptightly;serveimmediately.PERSERVING1wrapequals355cal.,9gfat(1gsat.fat),3mgchol.,745mgsodium,56gcarb.,9gfiber,13gpro.

HerbGardenLasagnasIlovethetasteandtextureofthesehomemadenoodlesandthebeautifullasagnastheymake.Ahealthydoseoffreshherbsgivesthisdishitsuniqueflavor.—KATHRYNCONRADMILWAUKEE,WI

PREP:45MIN.+STANDING•BAKE:30MIN.•MAKES:6SERVINGS

2largeeggs1largeeggyolk1/4cupwater1tablespoonoliveoil1/2teaspooncoarselygroundpepper1/4teaspoonsalt11/2cupsall-purposeflour

1/2cupsemolinaflour

FILLING1cupwhole-milkricottacheese1largeeggwhite,lightlybeaten2tablespoonsshreddedcarrot1tablespoonmincedfreshbasil1tablespoonthinlyslicedgreenonion1teaspoonmincedfreshmint1/4teaspoonsalt1cupcrumbledquesofrescoorfetacheese,divided4cupschoppedtomatoes(about6medium),dividedOptionaltoppings:thinlyslicedgreenonion,freshbasilandfreshmint

1.Inasmallbowl,whiskthefirstsixingredients.Onacleanworksurface,mixall-purposeandsemolinaflours;formintoamound.Makealargewellinthecenter.Poureggmixtureintowell.Usingaforkorfingers,graduallymixflourmixtureintoeggmixture,formingasoftdough(doughwillbesoftandslightlysticky).2.Lightlydustworksurfacewithflour;kneaddoughgentlyfivetimes.Divideintosixportions;coverwithplasticwrap.Letrest30minutes.

3.Inasmallbowl,mixthefirstsevenfillingingredients;stirin1/2cupquesofresco.Greasesixindividual12-oz.augratindishes;placeonbakingsheets.Preheatovento350°.4.FillaDutchoventhree-fourthsfullwithsaltedwater;bringtoaboil.Onaflouredsurface,rolleachportionofdoughintoa20x4-in.rectangle,dustingdoughwithadditionalflourasneeded.5.Foreachlasagna,addonenoodletoboilingwater;cook1-2minutesoruntilaldente.Placeone-fifthofthenoodleinbottomofaprepareddish;topwith1tablespoonricottamixtureand2tablespoonstomato.Foldnoodlebacktocoverfilling;repeatthreetimes,toppingandfoldingthenoodleeachtime.6.Sprinklelasagnaswithremainingquesofrescoandtomatoes.Bake,covered,30-35minutesoruntilheatedthrough.Ifdesired,sprinklewithadditionalherbs.PERSERVING1individuallasagnaequals363cal.,13gfat(6gsat.fat),135mgchol.,343mgsodium,44gcarb.,3gfiber,19gpro.DiabeticExchanges:21/2starch,2medium-fatmeat,1vegetable,1/2fat.

FASTFIX

FreshCorn&TomatoFettuccineThisrecipecombinesdeliciouswholewheatpastawiththebestoffreshgardenproduce.It’stossedwithheart-healthyoliveoil,andalittlefetacheesegivesitbite.—ANGELASPENGLERTAMPA,FL


8ouncesuncookedwholewheatfettuccine2mediumearssweetcorn,husksremoved2teaspoonsplus2tablespoonsoliveoil,divided1/2cupchoppedsweetredpepper4greenonions,chopped2mediumtomatoes,chopped1/2teaspoonsalt1/2teaspoonpepper1cupcrumbledfetacheese2tablespoonsmincedfreshparsley

1.InaDutchoven,cookfettuccineaccordingtopackagedirections,addingcornduringthelast8minutesofcooking.2.Meanwhile,inasmallskillet,heat2teaspoonsoilovermedium-highheat.Addredpepperandgreenonions;cookandstiruntiltender.3.Drainpastaandcorn;transferpastatoalargebowl.Coolcornslightly;cutcornfromcobandaddtopasta.Addtomatoes,salt,pepper,remainingoilandthepeppermixture;tosstocombine.Topwithcheeseandparsley.PERSERVING2cupsequals422cal.,15gfat(4gsat.fat),15mgchol.,580mgsodium,56gcarb.,10gfiber,17gpro.

ZucchiniCrustPizzaMymother-in-lawsharedtherecipeforthisuniquepizzawithme.Itsnutritiouszucchinicrustmakesitjustrightforbrunch,lunchoralightsupper.—RUTHDENOMMEENGLEHART,ON

PREP:15MIN.•BAKE:25MIN.•MAKES:6SLICES

3cupsshreddedzucchini3/4cupeggsubstitute1/3cupall-purposeflour1/2teaspoonsalt2cups(8ounces)shreddedpart-skimmozzarellacheese2smalltomatoes,halvedandthinlysliced1/2cupchoppedonion1/2cupjuliennedgreenpepper1teaspoondriedoregano1/2teaspoondriedbasil3tablespoonsshreddedParmesancheese

1.Inalargebowl,combinezucchiniandeggsubstitute.Stirinflourandsalt.Spreadontoa12-in.pizzapancoatedwithcookingspray.2.Bakeat450°for8minutes.Reducetheheatto350°.Sprinklewiththemozzarella,tomatoes,onion,greenpepper,oregano,basilandParmesancheese.Bakefor15-20minutesoruntilonionistenderandthecheeseismelted.PERSERVING1sliceequals190cal.,8gfat(5gsat.fat),24mgchol.,431mgsodium,13gcarb.,2gfiber,17gpro.DiabeticExchanges:2leanmeat,2vegetable,1/2fat.

FASTFIX

Orzo-WhiteBeanGreekSaladInjust30minutes,Icanputtogetherthisheartysaladofpasta,cannellinibeansandveggies.It’shealthy,deliciousandperfectforacrowd.—MYAZERONISPITTSBURGH,PA


21/2cupsuncookedwholewheatorzopasta(about1pound)1can(15ounces)whitekidneyorcannellinibeans,rinsedanddrained3mediumtomatoes,finelychopped1Englishcucumber,finelychopped2cups(8ounces)crumbledfetacheese11/4cupspittedGreekolives(about6ounces),chopped1mediumsweetyellowpepper,finelychopped1mediumgreenpepper,finelychopped1cupfreshmintleaves,chopped1/2mediumredonion,finelychopped1/4cuplemonjuice2tablespoonsoliveoil

1tablespoongratedlemonpeel3garliccloves,minced1/2teaspoonpepper

1.Cookorzoaccordingtopackagedirections.Drainorzo;rinsewithcoldwater.2.Meanwhile,inalargebowl,combineremainingingredients.Stirinorzo.Refrigerateuntilserving.


Mimi’sLentilMedleyImadethisonesummereveningbyputtingtogetherwhatIhadonhand.Myhusband,Ken,gaveithistoprating.“Youcanmakethisagainsoon,”hesaid.—MARYANNHAZENROCHESTERHILLS,MI


1cupdriedlentils,rinsed2cupswater2cupsslicedfreshmushrooms1mediumcucumber,cubed1mediumzucchini,cubed1smallredonion,chopped1/2cupchoppedsoftsun-driedtomatohalves(notpackedinoil)1/2cupricevinegar1/4cupmincedfreshmint3tablespoonsoliveoil2teaspoonshoney1teaspoondriedbasil1teaspoondriedoregano4cupsfreshbabyspinach,chopped1cup(4ounces)crumbledfetacheese

1.Placelentilsinasmallsaucepan.Addwater;bringtoaboil.Reduceheat;simmer,covered,20-25minutesoruntiltender.Drainandrinseincoldwater.2.Transfertoalargebowl.Addmushrooms,cucumber,zucchini,onionandtomatoes.Inasmallbowl,whiskvinegar,mint,oil,honey,basilandoregano.Drizzleoverthelentilmixture;tosstocoat.Addspinachandcheese;tosstocombine.

PERSERVING11/4cupsequals225cal.,8gfat(2gsat.fat),8mgchol.,404mgsodium,29gcarb.,5gfiber,10gpro.DiabeticExchanges:11/2fat,1starch,1vegetable.

SpecialEggSaladThisrecipeprovesyoudon’thavetosacrificeflavortoeatlighter.Theseyummy,satisfyingeggsaladsandwichesaresuretobewell-receivedwheneveryouservethem.—JUDYNISSENSIOUXFALLS,SD


3ouncesreducedfatcreamcheese1/4cupfat-freemayonnaise1/2teaspoonsugar1/4teaspoononionpowder1/4teaspoongarlicpowder1/8teaspoonsalt1/8teaspoonpepper6hard-cookedlargeeggs,chopped12sliceswholewheatbread,toasted6lettuceleaves

Inasmallbowl,beatthecreamcheeseuntilsmooth.Beatinthemayonnaise,sugar,onionpowder,garlicpowder,saltandpepper;foldintheeggs.Coverandrefrigeratefor1hour.Serveontoastwithlettuce.PERSERVING1sandwichequals259cal.,10gfat(4gsat.fat),225mgchol.,528mgsodium,30gcarb.,4gfiber,13gpro.DiabeticExchanges:2starch,11/2fat,1leanmeat.

FASTFIX

PintoBeanTostadasReady-to-gopintobeansandcrispycorntortillasprovehoweasyitistomakeahealthymeal.SometimesIaddsomechoppedleftovermeattothetostadas,butthey’reequallysatisfyingjustastheyare.—LILYJULOWLAWRENCEVILLE,GA


1/4cupsourcream3/4teaspoongratedlimepeel1/4teaspoongroundcumin1/2teaspoonsalt,divided2tablespoonscanolaoil,divided

2garliccloves,minced2cans(15ounceseach)pintobeans,rinsedanddrained1to2teaspoonshotpeppersauce1teaspoonchilipowder6corntortillas(6inches)2cupsshreddedlettuce1/2cupsalsa3/4cupcrumbledquesofrescoorfetacheeseLimewedges

1.Inasmallbowl,mixsourcream,limepeel,cuminand1/4teaspoonsalt.Inalargesaucepan,heat1tablespoonoilovermediumheat.Addgarlic;cookandstirjustuntilfragrant,about45seconds.Stirinbeans,peppersauce,chilipowderandtheremainingsalt;heatthrough,stirringoccasionally.Keepwarm.2.Brushbothsidesoftortillaswithremainingoil.Placealargeskilletovermedium-highheat.Addtortillasintwobatches;cook2-3minutesoneachsideoruntillightlybrownedandcrisp.3.Toserve,arrangebeansandlettuceovertostadashells;topwithsalsa,sourcreammixtureandcheese.Servewithlimewedges.PERSERVING1tostadaequals291cal.,10gfat(3gsat.fat),14mgchol.,658mgsodium,38gcarb.,8gfiber,11gpro.DiabeticExchanges:21/2starch,1leanmeat,1fat.

FASTFIX

Coconut-GingerChickpeas&TomatoesThisismygo-toquickdish.Whenyouaddthetomatoes,youcanalsotossinsomechoppedgreenpepperstomakeitevenmorecolorful.—MALAUDAYAMURTHYSANJOSE,CA


2tablespoonscanolaoil2mediumonions,chopped(about11/3cups)3largetomatoes,seededandchopped(about2cups)1jalapenopepper,seededandchopped1tablespoonmincedfreshgingerroot2cans(15ounceseach)chickpeasorgarbanzobeans,rinsedanddrained1/4cupwater1teaspoonsalt1cuplightcoconutmilk3tablespoonsmincedfreshcilantro41/2cupshotcookedbrownrice

Additionalmincedfreshcilantro,optional

1.Inalargeskillet,heatoilovermedium-highheat.Addonions;cookandstiruntilcrisp-tender.Addtomatoes,jalapenoandginger;cookandstir2-3minuteslongeroruntilvegetablesaretender.2.Stirinchickpeas,waterandsalt;bringtoaboil.Reduceheat;simmer,uncovered,4-5minutesoruntilliquidisalmostevaporated.Removefromheat;stirincoconutmilkandcilantro.3.Servewithrice;sprinklewithadditionalcilantroifdesired.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.

PERSERVING2/3cupchickpeamixturewith3/4cupriceequals402cal.,12gfat(3gsat.fat),0chol.,590mgsodium,65gcarb.,10gfiber,11gpro.

SpinachBurritosImadeupthisrecipeacoupleofyearsagoaftertryingasimilardishinarestaurant.Ouroldestsontellsmetheseburritosareawesome!Plus,they’reeasyandinexpensive.—DOLORESZORNOWPOYNETTE,WI


1/2cupchoppedonion2garliccloves,minced2teaspoonsbutter1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1/8teaspoonpepper6fat-freeflourtortillas(10inches),warmed3/4cuppicantesauce,divided2cups(8ounces)shreddedreducedfatcheddarcheese,divided

1.Inalargeskillet,sauteonionandgarlicinbutteruntiltender.Addspinachandpepper;cookfor2-3minutesoruntilheatedthrough.2.Placeabout3tablespoonfulsoffcenteroneachtortilla;topwith1tablespoonofpicantesauceand2tablespoonsofcheese.Foldsidesandendsoverfillingandrollup.3.Placeseamsidedownina13x9-in.bakingdishcoatedwithcookingspray.Topwithremainingpicantesauceandcheese.4.Bake,uncovered,at350°for20-25minutesoruntilthesauceisbubblyandcheeseismelted.PERSERVING1burritoequals262cal.,9gfat(0sat.fat),25mgchol.,550mgsodium,31gcarb.,0fiber,17gpro.DiabeticExchanges:11/2starch,11/2meat,1vegetable.

MakeoverMac&CheeseMacaroniandcheeseisthekingofcomfortfoods,andthissensationalversiondoesn’tleaveanythingout.It’sbubblingwithcreamy,cheesygoodness.Igottheoriginalrecipefrommysister-in-lawandamsogladtohavethislightened-upversion!—APRILTAYLORHOLCOMB,KS


1package(16ounces)elbowmacaroni1/3cupall-purposeflour

1/2teaspoongarlicpowder1/2teaspoonpepper1/4teaspoonsalt2cupsfat-freehalf-and-half2tablespoonsbutter2cupsfat-freemilk3cups(12ounces)shreddedreducedfatsharpcheddarcheese

TOPPING2tablespoonsbutter1mediumonion,chopped5cupscubedbread1/2cupshreddedreducedfatcheddarcheese

1.Preheatovento350°.Cookmacaroniaccordingtopackagedirections;drain.2.Meanwhile,insmallbowl,whiskflour,seasoningsandhalf-and-halfuntilsmooth.Inalargesaucepan,meltbutterovermediumheat.Stirinthehalf-and-halfmixture.Addmilk.Bringtoagentleboil,stirringconstantly;removefromheat.Addcheese;stiruntilmelted.Stirinmacaroni.Transfertoa13x9-in.bakingdishcoatedwithcookingspray.3.Fortopping,inalargeskillet,heatbutterovermedium-highheat.Addonion;cookandstiruntiltender.Addcubedbread;cookandstir2minuteslonger.Sprinkleoverthemacaronimixture;topwithcheese.4.Bake,uncovered,25-30minutesoruntilheatedthrough.PERSERVING1cupequals432cal.,15gfat(9gsat.fat),41mgchol.,526mgsodium,55gcarb.,2gfiber,21gpro.

THESKINNY

Ifyoupreparethemac&cheesewithoutthebreadcrumbtopping,youcansaveanadditional89calories,4gramsoffat,3gramssaturatedfat,10mgcholesterol,172mgsodiumand10gramscarbsperserving.

PortobelloswithRatatouilleTheseveggie-stuffedmushroomsaresohearty,meateatersinthehousewon’tfeelleftout.Anappealingentree,it’sburstingwithcolor,tasteandtexture.—MARIERIZZIOINTERLOCHEN,MI


1largeonion,chopped1tablespoonplus1teaspoonoliveoil,divided5garliccloves,minced,divided1smalleggplant,peeledandcubed2mediumzucchini,cubed1mediumsweetredpepper,chopped1/4cuptomatopaste2teaspoonsredwinevinegar1teaspoonmincedfreshthymeor1/4teaspoondriedthyme1/2teaspoonsalt1/8teaspoonpepperDashcayennepepper2mediumtomatoes,chopped4largeportobellomushrooms(4to41/2inches)2packages(6ounceseach)freshbabyspinachMincedfreshparsleyandshavedParmesancheese

1.Inalargeskillet,sauteonionin1tablespoonoiluntiltender.Add3garliccloves;cook1minutelonger.Stirintheeggplant,zucchini,redpepper,tomatopaste,vinegarandseasonings.2.Transfertoa15x10x1-in.bakingpancoatedwithcookingspray.Bakeat400°for10minutes.Stirintomatoes;bake15-20minuteslongeroruntilvegetablesaretender.3.Meanwhile,removeanddiscardstemsandgillsfrommushrooms.Placemushrooms,stemsideup,onabakingsheetcoatedwithcookingspray;drizzlewithremainingoilandsprinklewithremaininggarlic.Bakeat400°for20-25minutesoruntiltender,turningonce.4.Placespinachinalargenonstickskilletcoatedwithcookingspray;cookandstirfor4-5minutesoruntilwilted.5.Dividespinachamongfourplates;topwithmushrooms.Fillmushroomswithratatouille;sprinklewithparsleyandcheese.

PERSERVING1mushroomwith1/2cupcookedspinachand1cupratatouille(calculatedwithoutcheese)equals184cal.,6gfat(1gsat.fat),0chol.,397mgsodium,29gcarb.,9gfiber,9gpro.DiabeticExchanges:2starch,1fat.

5INGREDIENTSFASTFIX

StovetopMacaroniandCheeseCreamy,cheesyandjustplainluscious,thislightened-upversionoftheclassiccomfortfoodwillbecomeamust-haveatyourhouse.—NANCYLANGROCKSOUTHBURY,CT


1package(16ounces)elbowmacaroni2tablespoonsall-purposeflour2cupsfat-freemilk1package(16ounces)reducedfatprocesscheese(Velveeta),cubed1cup(4ounces)shreddedsharpcheddarcheese,divided

1.Cookmacaroniaccordingtopackagedirections.Meanwhile,inalargesaucepan,combineflourandmilkuntilsmooth.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Stirinprocesscheeseand1/2cupcheddarcheeseuntilsmooth.Drainmacaroni;stirintocheesesauce.2.Removefromtheheat;sprinklewithremainingcheese.Coverandletstandfor5minutesoruntilcheeseismelted.PERSERVING1cupequals403cal.,11gfat(6gsat.fat),36mgchol.,944mgsodium,54gcarb.,2gfiber,23gpro.

VeggieNicoiseSaladMoreandmorepeopleinmyworkplacearebecomingvegetarians.Whenwecookoreattogether,thefocusisonfreshproduce.Thissaladcombinessomeofourfavoriteingredientsinonedish—andwiththehard-cookedeggsandkidneybeans,itdeliversenoughproteintosatisfythosewhoareskepticalofvegetarianfare.—ELIZABETHKELLEYCHICAGO,IL


1/3cupoliveoil

1/4cuplemonjuice2teaspoonsmincedfreshoregano2teaspoonsmincedfreshthyme1teaspoonDijonmustard1garlicclove,minced1/4teaspooncoarselygroundpepper1/8teaspoonsalt1poundsmallredpotatoes,halved1poundfreshasparagus,trimmed1/2poundfreshgreenbeans,trimmed1can(16ounces)kidneybeans,rinsedanddrained1smallredonion,halvedandthinlysliced2bunchesromaine,torn6hard-cookedlargeeggs,quartered1jar(61/2ounces)marinatedquarteredartichokehearts,drained1/2cupNicoiseorkalamataolives

1.Inasmallbowl,whiskthefirsteightingredients;setaside.2.Placepotatoesinasmallsaucepanandcoverwithwater.Bringtoaboil.Reducetheheat;coverandsimmerfor10-15minutesoruntiltender.Drain.Drizzlewarmpotatoeswith1tablespoonvinaigrette;tosstocoatandsetaside.3.Inalargesaucepan,bring4cupswatertoaboil.Addasparagus;cookfor2-4minutesoruntilcrisp-tender.Withtongs,removeasparagusandimmediatelyplaceinicewater.Drainandpatdry.4.Returnwatertoaboil.Addgreenbeans;cookfor3-4minutesoruntilcrisp-tender.Removebeansandplaceinicewater.Drainandpatdry.5.Inasmallbowl,combinethekidneybeans,onionand1tablespoonvinaigrette;tosstocoat.Setaside.6.Justbeforeserving,tossasparaguswith1tablespoonvinaigrette;tossgreenbeanswith2teaspoonsvinaigrette.Placeromaineinalargebowl;drizzlewithremainingvinaigretteandtosstocoat.Transfertoaservingplatter;arrangethevegetables,kidneybeanmixture,eggs,artichokeheartsandolivesoverlettuce.PERSERVING1servingequals431cal.,26gfat(5gsat.fat),212mgchol.,565mgsodium,37gcarb.,9gfiber,17gpro.

FASTFIX

LoadedMexicanPizzaMyhusband,Steve,isapickyeater,butthishealthypizzahassomuchflavorheactuallylooksforwardtoit.Andleftoversarenoproblem,becausethisisoneofthoseraremealsthattasteevenbetterthenextday.—MARYBARKERKNOXVILLE,TN

STARTTOFINISH:30MIN.•MAKES:6SLICES

1can(15ounces)blackbeans,rinsedanddrained1mediumredonion,chopped

1smallsweetyellowpepper,chopped3teaspoonschilipowder3/4teaspoongroundcumin3mediumtomatoes,chopped1jalapenopepper,seededandfinelychopped1garlicclove,minced1prebaked12-inchthinpizzacrust2cupschoppedfreshspinach2tablespoonsmincedfreshcilantroHotpeppersaucetotaste1/2cupshreddedreducedfatcheddarcheese1/2cupshreddedpepperjackcheese

1.Inasmallbowl,mashblackbeans.Stirintheonion,yellowpepper,chilipowderandcumin.Inanothersmallbowl,combinethetomatoes,jalapenoandgarlic.2.Placecrustonanungreased12-in.pizzapan;spreadwithbeanmixture.Topwithtomatomixtureandspinach.Sprinklewithcilantro,peppersauceandcheeses.3.Bakeat400°for12-15minutesoruntilcheeseismelted.NOTEWeardisposablegloveswhencuttinghotpeppers;theoilscanburnskin.Avoidtouchingyourface.PERSERVING1sliceequals297cal.,9gfat(4gsat.fat),17mgchol.,566mgsodium,41gcarb.,6gfiber,15gpro.DiabeticExchanges:21/2starch,1leanmeat,1vegetable.

HOWTO

PEELGARLICToquicklypeelfreshgarlic,gentlycrushtheclovewiththeflatsideofalargeknifeblade.Ifyoudon’thavealargeknife,youcancrushthegarlicwithasmallcan.Thepeeliseasytoremoveafterthegarlicclovehasbeencrushed.

Tofu-StuffedPastaShellsJazzuptofuwithcheese,spinachandgarlic,thenaccentwithaneasytomatosaucetocompletetheentree.Yourgangwon’tevenmissthemeatinthisflavorfulpastadish.—JENNIDISEPHOENIX,AZ


15uncookedjumbopastashells11/2cupssilkenfirmtofu3tablespoonsgratedRomanocheese,divided2garliccloves,peeled1package(10ounces)frozenchoppedspinach,thawedandsqueezeddry1can(141/2ounces)Italiandicedtomatoes,drained1can(8ounces)tomatosauce1/4cupdryredwineorvegetablebroth1/2cupshreddedpart-skimmozzarellacheese

1.Cookpastashellsaccordingtopackagedirections.Meanwhile,inablender,combinethetofu,2tablespoonsRomanocheeseandgarlic;coverandprocessuntilsmooth.(Add1tablespoonwaterifmixtureistoothick.)Addspinach;processuntilblended.Drainshells;stuffwithtofumixture.2.Inasmallbowl,combinethetomatoes,tomatosauceandwine.Spreadabout

1/2cupsauceinan11x7-in.bakingdishcoatedwithcookingspray.Arrangestuffedshellsoversauce.Topwithremainingsauce.3.Coverandbakeat350°for25minutes.Uncover;sprinklewithmozzarellaandremainingRomanocheese.Bake8-10minuteslongeroruntilshellsareheatedthroughandcheeseismelted.PERSERVING3stuffedshellsequals262cal.,5gfat(2gsat.fat),10mgchol.,754mgsodium,39gcarb.,4gfiber,14gpro.DiabeticExchanges:3vegetable,11/2starch,1leanmeat.

FASTFIX

GardenQuinoaSaladNotonlyisthisrecipedelicious,butitishealthfulaswell.Serveithotorcold,andpackuptheleftoversforeasy,portablelunches.—PATRICIANIEHPORTOLAVALLEY,CA


11/2cupsquinoa,rinsedandwelldrained3cupswater1poundfreshasparagus,cutinto2-inchpieces1/2poundfreshsugarsnappeas1/2poundfreshgreenbeans,trimmed2tablespoonsoliveoil2tablespoonslemonjuice2tablespoonsmincedfreshparsley1teaspoongratedlemonpeel3/4teaspoonsalt1cupcherrytomatoes,halved3tablespoonssaltedpumpkinseedsorpepitas

1.Inalargesaucepan,cookandstirquinoaovermedium-highheatfor3-5minutesoruntiltoasted.Addwater;bringtoaboil.Reduceheat;simmer,covered,12-15minutesoruntilliquidisabsorbed.Transfertoalargebowl.2.Meanwhile,inalargesaucepan,bring4cupswatertoaboil.Addasparagusandsnappeas;cook,uncovered,2-4minutesorjustuntilcrisp-tender.Removevegetablesandimmediatelydropintoicewater.3.Returnwatertoaboil.Addgreenbeans;cook3-4minutesoruntilcrisp-tender.Removebeansanddropintoicewater.Drainvegetables;patdry.4.Inasmallbowl,whiskoil,lemonjuice,parsley,lemonpeelandsalt.Addtomatoesandblanchedvegetablestoquinoa;drizzlewithdressingandtosstocombine.Topwithpumpkinseeds.

PERSERVING21/4cupswithabout2teaspoonspumpkinseedsequals417cal.,15gfat(2gsat.fat),0chol.,533mgsodium,58gcarb.,9gfiber,16gpro.

Desserts

Giveyoursweettoothaworkoutwhilestillstickingtoyourdiet!Thesedelectablecookies,cakes,custards,crispsandmorewillsatisfy

everybody’scravingforsomethingsweet.Bestofall,noonewillsuspectyoucutthesugarandfat.

IrishCreamCupcakesIfyou’relookingforagrown-upcupcake,givetheseatry.You’llhaveahardtimelimitingyourselftoone—goodthingthey’relighter!—JENNYLEIGHTYWESTSALEM,OH


1/2cupbutter,softened11/2cupssugar2largeeggs3/4cupunsweetenedapplesauce2teaspoonsvanillaextract21/2cupsall-purposeflour3teaspoonsbakingpowder1/2teaspoonsalt1/2cupIrishcreamliqueur

FROSTING1/3cupbutter,softened4ouncesreducedfatcreamcheese6tablespoonsIrishcreamliqueur4cupsconfectioners’sugar

1.Inalargebowl,beatbutterandsugaruntilcrumbly,about2minutes.Addeggs,oneatatime,beatingwellaftereachaddition.Beatinapplesauceandvanilla(mixturemayappearcurdled).Combinetheflour,bakingpowderandsalt;addtothecreamedmixturealternatelywithliqueur,beatingwellaftereachaddition.2.Fillpaper-linedmuffincupstwo-thirdsfull.Bakeat350°for18-22minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor10minutesbeforeremovingfrompanstowirerackstocoolcompletely.3.Forfrosting,inalargebowl,beatbutterandcreamcheeseuntilfluffy.Beatinliqueur.Addconfectioners’sugar;beatuntilsmooth.Pipeovertopsofcupcakes.Refrigerateleftovers.PERSERVING1cupcakeequals273cal.,9gfat(5gsat.fat),38mgchol.,170mgsodium,45gcarb.,tracefiber,2gpro.

SLOWCOOKERSlowCookerBakedApplesCominghometothisirresistibledessertonadrearydayisjustwonderful;it’sslow-cookereasy.—EVANGELINEBRADFORDERLANGER,KY


6mediumtartapples1/2cupraisins1/3cuppackedbrownsugar1tablespoongratedorangepeel1cupwater3tablespoonsthawedorangejuiceconcentrate2tablespoonsbutter

1.Coreapplesandpeelthetopthirdofeachifdesired.Combinetheraisins,brownsugarandorangepeel;spoonintoapples.Placetheapplesina5-qt.slowcooker.2.Pourwateraroundapples.Drizzlewithorangejuiceconcentrate.Dotwithbutter.Coverandcookonlowfor4-5hoursoruntilapplesaretender.PERSERVING1stuffedappleequals203cal.,4gfat(2gsat.fat),10mg

chol.,35mgsodium,44gcarb.,4gfiber,1gpro.

MapleWalnutBiscottiBiscottiistheperfectcomplementtocoffeeortea.Forevenmoremapleflavor,replacethemeltedchocolatewithanicingof1/2cupconfectioners’sugarmixedwith2tablespoonsmaplesyrup.Lightlydrizzleoverthecookiesandallowtoset.—SUSANROGERSBRATTLEBORO,VT

PREP:30MIN.•BAKE:35MIN.+COOLING•MAKES:28BISCOTTI

2largeeggs1largeeggwhite

1/3cupmaplesyrup1/4cupsugar1teaspoonvanillaextract13/4cupsall-purposeflour1/2cupoatflour1teaspoonbakingsoda1/2cupchoppedwalnuts1/2cupdriedcranberries1/3cupdarkchocolatechipsorwhitebakingchips

1.Inasmallbowl,beateggs,eggwhite,syrup,sugarandvanillauntilblended.Combinefloursandbakingsoda;graduallyaddtoeggmixtureandmixwell(doughwillbesticky).Stirinwalnutsandcranberries.

2.Withflouredhands,shapedoughintotwo10x21/2-in.rectanglesonaparchmentpaper-linedbakingsheet.Bakeat350°for22-26minutesoruntilset.3.Reduceheatto325°.Placepanonawirerack.Whencoolenoughtohandle,transfertoacuttingboard;cutdiagonallywithaserratedknifeinto1/2-in.slices.Placecutsidedownonungreasedbakingsheets.Bakefor9-11minutesoneachsideoruntilgoldenbrown.Removetowirerackstocool.4.Inamicrowave,meltchocolatechips;stiruntilsmooth.Placebiscottionawaxedpaper-linedbakingsheet.Drizzlewithchocolate;chilluntilset.Storeinanairtightcontainer.

NOTEAsasubstitutefor1/2cupofoatflour,process1/2cupplus2tablespoonsquick-cookingorold-fashionedoatsuntilfinelyground.PERSERVING1cookieequals93cal.,3gfat(1gsat.fat),15mgchol.,52mgsodium,15gcarb.,1gfiber,2gpro.DiabeticExchange:1starch.

DIDYOUKNOW?

MostvanillacomesfromMadagascarandReunionIsland—formerlyknownastheBourbonIslands—offthesoutheastcoastofAfrica.Bourbonvanillaiscelebratedforitsstrong,clearvanillaflavorandcreamyfinish.

Lemon-BerryShortcakeBakeasimplecakeusingfreshstrawberries,andenjoythissummertimeclassicwithagenerouslayerofwhippedtoppingandberries.—MERYLHERRGRANDRAPIDS,MI


11/3cupsall-purposeflour1/2cupsugar2teaspoonsbakingpowder1/4teaspoonsalt1largeegg2/3cupbuttermilk1/4cupbutter,melted1tablespoonlemonjuice1teaspoongratedlemonpeel1teaspoonvanillaextract1cupslicedfreshstrawberries

TOPPING

11/2cupsslicedfreshstrawberries1tablespoonlemonjuice1teaspoonsugar2cupsreducedfatwhippedtopping

1.Inalargebowl,combinetheflour,sugar,bakingpowderandsalt.Inanotherbowl,combinetheegg,buttermilk,butter,lemonjuice,lemonpeelandvanilla.Stirintodryingredientsjustuntilmoistened.Foldinstrawberries.Pourintoagreasedandfloured9-in.roundbakingpan.2.Bakeat350°for20-25minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor10minutesbeforeremovingfrompantoawireracktocoolcompletely.3.Fortopping,inalargebowl,combinestrawberries,lemonjuiceandsugar.Coverandrefrigerateuntilserving.Spreadwhippedtoppingovercake.Drainstrawberries;arrangeovertop.PERSERVING1sliceequals252cal.,9gfat(6gsat.fat),42mgchol.,245mgsodium,40gcarb.,2gfiber,4gpro.

5INGREDIENTSFASTFIX

IceCreamConeTreatsIcameupwiththisrecipeasawayformygrandkidstoenjoyRiceKrispiesTreatswithoutgettingstickyhands.Youcanalsopackthecerealmixtureintopapercupsandinsertafreezerpopsticktocreatecutepops.—MABELNOLANVANCOUVER,WA


Coloredsprinkles4cupsminiaturemarshmallows3tablespoonsbutter6cupscrispricecereal12icecreamcones

1.Placesprinklesinashallowbowl.Inamicrowaveorinalargesaucepanoverlowheat,meltmarshmallowsandbutter.Removefromheat;stirincereal.2.Usingbutteredhands,shapecerealmixtureinto12balls.Packeachballintoanicecreamcone.Diptopsinsprinkles.PERSERVING1servingequals146cal.,3gfat(2gsat.fat),8mgchol.,170mgsodium,28gcarb.,tracefiber,1gpro.

5INGREDIENTS

AlmondPearTartIhadneverseena“piewithoutapan”untilmydaughterbroughtbackthiswonderfulrecipefromaRotaryClubexchangeprograminBelgium.It’sstillafamilyfavoriteafteralltheseyears.—SHERRYLAMAYCAPITAN,NM


Pastryforsingle-crustpie(9inches)3/4cupplus2teaspoonssugar,divided3tablespoonsall-purposeflour4cupsslicedpeeledfreshpears(about4medium)3tablespoonsslicedalmonds

1.Onalightlyflouredsurface,rolldoughintoa10-in.circle.Transfertoaparchmentpaper-linedbakingsheet.

2.Inalargebowl,combine3/4cupsugarandflour;addpearsandtosstocoat.Spoonoverthepastrytowithin2in.ofedges.Foldupedgesofpastryoverfilling,leavingcenteruncovered.Sprinklewithremainingsugar.3.Bakeat450°for15minutesoruntilcrustisgoldenandfillingisbubbly.Sprinklewithalmonds;bake5minuteslonger.Usingtheparchmentpaper,slidetartontoawireracktocool.PERSERVING1sliceequals269cal.,8gfat(3gsat.fat),5mgchol.,100mgsodium,48gcarb.,2gfiber,2gpro.

LemonMeringueCupcakesClassiclemonmeringuepiewastheinspirationforthesegorgeouslittlecupcakes.Thetangytreatshideasurpriselemonpiefillingbeneaththeicingoffluffytoastedmeringue.Makethemforyournextspecialgathering.—ANDREAQUIROZCHICAGO,IL


1packagelemoncakemix(regularsize)11/3cupswater1/3cupcanolaoil3largeeggs1tablespoongratedlemonpeel1cuplemoncremepiefilling

MERINGUE3largeeggwhites1/2teaspooncreamoftartar1/2cupsugar

1.Inalargebowl,combinethecakemix,water,oil,eggsandlemonpeel;beatonlowspeedfor30seconds.Beatonmediumfor2minutes.2.Fillpaper-linedmuffincupstwo-thirdsfull.Bakeat350°for18-22minutesoruntilatoothpickinsertednearthecentercomesoutclean.

3.Cutasmallholeinthecornerofapastryorplasticbag;insertaverysmalltip.Fillwithpiefilling.Pushthetipintothetopofeachcupcaketofill.4.Inalargebowl,beateggwhitesandcreamoftartaronmediumspeeduntilsoftpeaksform.Graduallybeatinsugar,1tablespoonatatime,onhighuntilstiffglossypeaksformandsugarisdissolved.Pipeovertopsofcupcakes.5.Bakeat400°for5-8minutesoruntilmeringueisgoldenbrown.Coolfor10minutesbeforeremovingfrompanstowirerackstocoolcompletely.Storeinanairtightcontainerintherefrigerator.PERSERVING1cupcakeequals153cal.,5gfat(1gsat.fat),28mgchol.,176mgsodium,25gcarb.,tracefiber,2gpro.DiabeticExchanges:11/2starch,11/2fat.

RhubarbOatBarsThesesoftrhubarbbarsprovidejusttherightamountoftartnessandsweetness.Theyaresimplyunbeatable!—RENETTECRESSEYFORTMILL,SC

PREP:20MIN.•BAKE:25MIN.+COOLING•MAKES:16BARS

11/2cupschoppedfreshorfrozenrhubarb1cuppackedbrownsugar,divided4tablespoonswater,divided1teaspoonlemonjuice4teaspoonscornstarch1cupold-fashionedoats3/4cupall-purposeflour1/2cupflakedcoconut1/2teaspoonsalt1/3cupbutter,melted

1.Inalargesaucepan,combinetherhubarb,1/2cupbrownsugar,3tablespoonswaterandlemonjuice.Bringtoaboil.Reduceheattomedium;cookandstirfor4-5minutesoruntilrhubarbistender.

2.Combinethecornstarchandremainingwateruntilsmooth;graduallystirintorhubarbmixture.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Removefromtheheat;setaside.3.Inalargebowl,combinetheoats,flour,coconut,saltandremainingbrownsugar.Stirinbutteruntilmixtureiscrumbly.4.Presshalfoftheoatsmixtureintoagreased8-in-squarebakingdish.Spreadwiththerhubarbmixture.Sprinklewithremainingoatmixtureandpressdownlightly.5.Bakeat350°for25-30minutesoruntilgoldenbrown.Coolonawirerack.Cutintosquares.NOTEIfusingfrozenrhubarb,measurerhubarbwhilestillfrozen,thenthawcompletely.Draininacolander,butdonotpressliquidout.PERSERVING1barequals145cal.,5gfat(3gsat.fat),10mgchol.,126mgsodium,24gcarb.,1gfiber,2gpro.DiabeticExchanges:11/2starch,1fat.

SwirledBlueberryFrozenYogurtMyeasyfrozentreattastesindulgent,butit’spackedwithnutrient-richblueberriesandwalnuts.Adrizzleofwhitechocolateistheperfectfinishingtouch.—CHRISTINASEREMETISROCKLAND,MA

PREP:30MIN.+FREEZING•MAKES:8SERVINGS

1cupfreshorfrozenblueberries1/3cupsugar1/3cupfinelychoppedwalnuts1quartfat-freefrozenyogurt,softened

DRIZZLE21/2ounceswhitebakingchocolate,chopped1tablespoonfat-freemilk1/2teaspoonvanillaextract

1.Inasmallbowl,combinetheblueberries,sugarandwalnuts;letstandfor15minutes.2.Inalargecontainer,layerathirdofthefrozenyogurtandhalftheblueberrymixture.Repeatlayers.Topwithremainingfrozenyogurt.Swirlmixture;freezeuntilfirm.

3.Inasmallsaucepan,combinethechocolate,milkandvanilla.Cookandstiroverlowheatuntilchocolateismelted.Servewithfrozenyogurt.

PERSERVING1/2cupyogurtwith11/2teaspoonsdrizzleequals221cal.,7gfat(2gsat.fat),3mgchol.,75mgsodium,36gcarb.,1gfiber,6gpro.

DIDYOUKNOW?

Becauseitcontainsnococoasolids,whitechocolatetechnicallyisn’tachocolateatall.Itdoescontaincocoabutter,whichgiveswhitechocolateitsrich,butterytexture.Higher-qualitywhitechocolatehasagreaterpercentageofcocoabutter,whileimitationchocolatedoesn’thaveany.

WarmChocolateMeltingCupsThesechocolatycustarddessertsaresurprisinglyrichandsmoothforlessthan200calories.They’dbeidealforaspecialdinnerparty.—KISSAVAUGHNTROY,TX


11/4cupssugar,divided1/2cupbakingcocoa2tablespoonsall-purposeflour1/8teaspoonsalt3/4cupwater3/4cupplus1tablespoonsemisweetchocolatechips1tablespoonbrewedcoffee1teaspoonvanillaextract2largeeggs1largeeggwhite10freshstrawberryhalves,optional

1.Inasmallsaucepan,combine3/4cupsugar,cocoa,flourandsalt.Graduallystirinwater.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Removefromtheheat;stirinthechocolatechips,coffeeandvanillauntilsmooth.Transfertoalargebowl.2.Inanotherbowl,beateggsandeggwhiteuntilslightlythickened.Graduallyaddremainingsugar,beatinguntilthemixtureisthickandlemon-colored.Foldintothechocolatemixture.3.Transfertoten4-oz.ramekinscoatedwithcookingspray.Placeramekinsinabakingpan;add1in.ofboilingwatertopan.Bake,uncovered,at350°for20-25minutesorjustuntilcentersareset.Garnishwithstrawberryhalvesifdesired.Serveimmediately.PERSERVING1dessertequals197cal.,6gfat(3gsat.fat),42mgchol.,51mgsodium,37gcarb.,2gfiber,3gpro.

Upside-DownBerryCakeHere’sasummerycakethat’sdeliciouswarmorcoldandservedwithwhippedtoppingoricecream.Itsoaksuploadsofflavorfromtheberries.—CANDICESCHOLLWESTSUNBURY,PA


1/2cupchoppedwalnuts1cupfreshorfrozenblueberries1cupfreshorfrozenraspberries,halved1cupslicedfreshstrawberries1/4cupsugar1package(3ounces)raspberrygelatin1packageyellowcakemix(regularsize)2largeeggs11/4cupswater

2tablespoonscanolaoil11/2cupsminiaturemarshmallows

1.Inawell-greased13x9-in.bakingpan,layerthewalnutsandberries;sprinklewithsugarandgelatin.Inalargebowl,combinethecakemix,eggs,waterandoil;beatonlowspeedfor30seconds.Beatonmediumfor2minutes.Foldinmarshmallows.Pourovertop.2.Bakeat350°for35-40minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor5minutesbeforeinvertingontoaservingplatter.Refrigerateleftovers.PERSERVING1pieceequals276cal.,7gfat(2gsat.fat),28mgchol.,249mgsodium,51gcarb.,1gfiber,3gpro.

Double-NutStuffedFigsWehaveadiabeticinthefamily,sowelikedessertsthateveryonecanenjoyguilt-free.Thesefigsaresweetanddeliciouswithoutcompromisingongoodnutrition.That’swhywelovetherecipe.—BOBBAILEYCOLUMBUS,OH


36driedCalimyrnafigs2/3cupfinelychoppedpecans2/3cupfinelychoppedwalnuts7tablespoonsagavenectar,divided3tablespoonsbakingcocoa1/4teaspoongroundcinnamon1/8teaspoongroundcloves1/2cuppomegranatejuice41/2teaspoonslemonjuice

1.Preheatovento350°.Removestemsfromfigs.CutanXinthetopofeachfig,abouttwo-thirdsofthewaydown.2.Inasmallbowl,combinepecans,walnuts,3tablespoonsagavenectar,cocoa,

cinnamonandcloves;spoonintofigs.Arrangeina13x9-in.bakingdishcoatedwithcookingspray.3.Inasmallbowl,mixpomegranatejuice,lemonjuiceandremainingagavenectar;drizzleoverfigs.Bake,covered,20minutes.Bake,uncovered,8-10minuteslongeroruntilheatedthrough,bastingoccasionallywithcookingliquid.PERSERVING1stuffedfigequals98cal.,3gfat(tracesat.fat),0chol.,3mgsodium,17gcarb.,3gfiber,1gpro.DiabeticExchanges:1starch,1/2fat.

BananaPuddingIdidn’tseemysonformorethantwoyearsafterheenlistedintheMarinesafterhighschool.Whenhefinallyarrivedbackhome,Ijustgrabbedholdofhimattheairportandburstoutcrying.Andwhenwegottoourhouse,thefirstthingheatewastwobowlsofmybananapudding.—STEPHANIEHARRISMONTPELIER,VA


3/4cupsugar1/4cupall-purposeflour1/4teaspoonsalt3cups2%milk3largeeggs11/2teaspoonsvanillaextract8ouncesvanillawafers(about60cookies),divided4largeripebananas,cutinto1/4-inchslices

1.Inalargesaucepan,mixsugar,flourandsalt.Whiskinmilk.Cookandstirovermediumheatuntilthickenedandbubbly.Reduceheattolow;cookandstir2minuteslonger.Removefromheat.2.Inasmallbowl,whiskeggs.Whiskasmallamountofhotmixtureintoeggs;returnalltothepan,whiskingconstantly.Bringtoagentleboil;cookandstir2minutes.Removefromtheheat.Stirinvanilla.Cool15minutes,stirringoccasionally.3.Inanungreased8-in.-squarebakingdish,layer25vanillawafers,halfofthe

bananaslicesandhalfofthepudding.Repeatlayers.4.Pressplasticwrapontosurfaceofpudding.Refrigerate4hoursorovernight.Justbeforeserving,crushremainingwafersandsprinkleoverthetop.PERSERVING1servingequals302cal.,7gfat(2gsat.fat),80mgchol.,206mgsodium,55gcarb.,2gfiber,7gpro.

MakeoverRedVelvetCakeI’vehadmybelovedredvelvetcakerecipeforover45years,andit’smyfamily’sfavoritecake.IaskedthecooksatTasteofHometogiveitalightmakeover,andthesearethetastyresults!—BETTYSELCHOWWHITEBEARLAKE,MN


1/4cupbutter,softened1cupsugar2largeeggs1/4cupunsweetenedapplesauce1bottle(1ounce)redfoodcoloring

1teaspoonwhitevinegar1teaspoonvanillaextract21/4cupscakeflour2teaspoonsbakingcocoa1teaspoonbakingsoda1teaspoonsalt1cupbuttermilk

FROSTING41/2teaspoonsall-purposeflour1/2cupfat-freemilk1/2cupbutter,softened1/2cupsugar1/2teaspoonvanillaextract

1.Linetwo9-in.roundbakingpanswithparchmentpaper;coatpaperwithcookingsprayandsprinklewithflour.Setaside.Inalargebowl,beatbutterandsugaruntilwellblended.Addeggs,oneatatime,beatingwellaftereachaddition.Beatintheapplesauce,foodcoloring,vinegarandvanilla.2.Combinetheflour,cocoa,bakingsodaandsalt.Addtobuttermixturealternatelywithbuttermilk.Pourintopreparedpans.Bakeat350°for14-18minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor10minutesbeforeremovingfrompanstowirerackstocoolcompletely.3.Forfrosting,inasmallsaucepan,whiskflourandmilkuntilsmooth.Bringtoaboil;cookandstirfor2minutes.Cooltoroomtemperature.Inasmallbowl,creambutterandsugaruntillightandfluffy.Beatinflourmixtureandvanilla.Spreadbetweenlayersandovertopofcake.PERSERVING1sliceequals241cal.,9gfat(6gsat.fat),50mgchol.,315mgsodium,36gcarb.,tracefiber,3gpro.

THESKINNY

Theoriginalcakebatterused1/2cupbutter,whilethemakeoveruses1/4cupeachofbutterandapplesauce.Themakeovercakehasonlytwolayersinsteadoffourandleavesthesidesofthecakeunfrosted.Thisallowsthemakeovercaketouselessfrostingthantheoriginal,whichledtoanadditional1/2cupofbuttersavedinthefrosting.

5INGREDIENTSFASTFIX

BananaBoatsThisrecipe,giventomeyearsagobyagoodfriend,isafavoritewithmyfamilywhenwegocamping.It’squick,funtomakeandscrumptious!—BRENDALOVELESSGARLAND,TX


4mediumunpeeledripebananas4teaspoonsminiaturechocolatechips4tablespoonsminiaturemarshmallows

1.Cutbananapeellengthwiseabout1/2in.deep,leaving1/2in.atbothends.Openpeelwidertoformapocket.Filleachwith1teaspoonchocolatechipsand1tablespoonmarshmallows.Crimpandshapefourpiecesofheavy-dutyfoil(about12in.square)aroundbananas,formingboats.2.Grillbananas,covered,overmediumheatfor5-10minutesoruntilthemarshmallowsmeltandaregoldenbrown.PERSERVING1bananaboatequals136cal.,2gfat(1gsat.fat),0chol.,3mgsodium,32gcarb.,3gfiber,1gpro.

CreamCheeseSwirlBrowniesI’machocolatelover,andthistreathassatisfiedmycravingsmanytimes.Nooneguessesthebrowniesarelowerinfat,becausetheirchewytextureandrichchocolatetastecan’tbebeat.—HEIDIJOHNSONWORLAND,WY


3largeeggs6tablespoonsreducedfatbutter,softened1cupsugar,divided3teaspoonsvanillaextract1/2cupall-purposeflour

1/4cupbakingcocoa1package(8ounces)reducedfatcreamcheese

1.Preheatovento350°.Separatetwoeggs,puttingeachwhiteinaseparatebowl(discardyolksorsaveforanotheruse);setaside.Inasmallbowl,beatbutterand3/4cupsugaruntilcrumbly.Beatinthewholeegg,oneeggwhiteandvanillauntilwellcombined.Combineflourandcocoa;graduallyaddtoeggmixtureuntilblended.Pourintoa9-in.-squarebakingpancoatedwithcookingspray;setaside.2.Inasmallbowl,beatcreamcheeseandremainingsugaruntilsmooth.Beatinthesecondeggwhite.Dropbyroundedtablespoonfulsoverthebatter;cutthroughbatterwithaknifetoswirl.3.Bake25-30minutesoruntilsetandedgespullawayfromsidesofpan.Coolonawirerack.PERSERVING1brownieequals172cal.,8gfat(5gsat.fat),36mgchol.,145mgsodium,23gcarb.,tracefiber,4gpro.DiabeticExchanges:11/2starch,11/2fat.

5INGREDIENTSFASTFIX

GrilledPeaches’n’BerriesHighlightthenaturalsweetnessofpeaksummertimefruitwithbrownsugar,butterandasqueezeoflemonjuice.Foilpacketsmakethisago-anywheredessert.—SHARONBICKETTCHESTER,SC


2mediumripepeaches,halvedandpitted1/2cupfreshblueberries1tablespoonbrownsugar2teaspoonslemonjuice4teaspoonsbutter

1.Placetwopeachhalves,cutsideup,oneachoftwodoublethicknessesofheavy-dutyfoil(12in.square).Sprinkleeachwithblueberries,brownsugarandlemonjuice;dotwithbutter.Foldfoilaroundpeachesandsealtightly.2.Grill,covered,overmedium-lowheatfor18-20minutesoruntiltender.Openfoilcarefullytoallowsteamtoescape.PERSERVING1servingequals156cal.,8gfat(5gsat.fat),20mgchol.,57mgsodium,23gcarb.,2gfiber,1gpro.DiabeticExchanges:1fruit,1fat,1/2starch.

SLOWCOOKERApplePieOatmealDessertThisspiceddessertbringsbackmemoriesoftimespentwithmyfamilyaroundthekitchentable.Iserveitwithsweetenedwhippedcreamorascoopofvanillaicecreamasatopper.—CAROLGREEREARLVILLE,IL


1cupquick-cookingoats1/2cupall-purposeflour1/3cuppackedbrownsugar2teaspoonsbakingpowder11/2teaspoonsapplepiespice1/4teaspoonsalt3largeeggs

12/3cups2%milk,divided11/2teaspoonsvanillaextract3mediumapples,peeledandfinelychoppedVanillaicecream,optional

1.Inalargebowl,whiskoats,flour,brownsugar,bakingpowder,piespiceandsalt.Inasmallbowl,whiskeggs,1cupmilkandvanillauntilblended.Addtooatmixture,stirringjustuntilmoistened.Foldinapples.2.Transfertoagreased3-qt.slowcooker.Cook,covered,onlowfor4-5hoursoruntilapplesaretenderandtopisset.3.Stirinremainingmilk.Servewarmorcold,withicecreamifdesired.

PERSERVING3/4cup(calculatedwithouticecream)equals238cal.,5gfat(2gsat.fat),111mgchol.,306mgsodium,41gcarb.,3gfiber,8gpro.

OrangeDreamAngelFoodCakeAngelfoodcakebecomesaheavenlyindulgencewithaprettyswirloforangeineverybite.Here’stheperfectlightsummertimedessert.Tryitwithasmallscoopofsherbetforaspecialtreat.—LAURENOSBORNEHOLTWOOD,PA


12largeeggwhites1cupall-purposeflour13/4cupssugar,divided11/2teaspoonscreamoftartar1/2teaspoonsalt1teaspoonalmondextract1teaspoonvanillaextract1teaspoongratedorangepeel1teaspoonorangeextract6dropsredfoodcoloring,optional6dropsyellowfoodcoloring,optional

1.Placeeggwhitesinalargebowl;letstandatroomtemperaturefor30minutes.Siftflourand3/4cupsugartogethertwice;setaside.

2.Addthecreamoftartar,saltandalmondandvanillaextractstoeggwhites;beatonmediumspeeduntilsoftpeaksform.Graduallyaddremainingsugar,about2tablespoonsatatime,beatingonhighuntilstiffglossypeaksformandsugarisdissolved.Graduallyfoldinflourmixture,about1/2cupatatime.

3.Gentlyspoonhalfofbatterintoanungreased10-in.tubepan.Totheremainingbatter,stirintheorangepeel,orangeextractand,ifdesired,foodcolorings.Gentlyspoonorangebatteroverwhitebatter.Cutthroughbothlayerswithaknifetoswirltheorangeandremoveairpockets.4.Bakeonthelowestovenrackat375°for30-35minutesoruntillightlybrownedandentiretopappearsdry.Immediatelyinvertpan;coolcompletely,about1hour.5.Runaknifearoundsideandcentertubeofpan.Removecaketoaservingplate.PERSERVING1sliceequals130cal.,tracefat(tracesat.fat),0chol.,116mg

sodium,28gcarb.,tracefiber,4gpro.DiabeticExchange:2starch.

Lemon-YogurtTeaCakesLight,tenderandtangy,theselittlelemoncakeswillbethebelleofthebrunch.Butwealsoadorethemforlunch,supperorsnacking.—RUTHBURRUSZIONSVILLE,IN

PREP:20MIN.•BAKE:20MIN.+COOLING•MAKES:ABOUT1DOZEN

21/4cupsall-purposeflour1cupsugar3/4teaspoonbakingpowder1/2teaspoonbakingsoda1/2teaspoonsalt1/2cupcoldbutter1cup(8ounces)fat-freeplainyogurt3largeeggwhites2tablespoonslemonjuice4teaspoonsgratedlemonpeel1teaspoonlemonextract

1.Inalargebowl,combinetheflour,sugar,bakingpowder,bakingsodaandsalt;cutinbutteruntilmixtureresemblescoarsecrumbs.Whisktheyogurt,eggwhites,lemonjuice,peelandextract;stirintocrumbmixturejustuntil

moistened.2.Fillgreasedorpaper-linedmuffincupsthree-fourthsfull.Bakeat350°for18-22minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor10minutesbeforeremovingfrompantoawireracktocoolcompletely.PERSERVING1teacakeequals232cal.,8gfat(5gsat.fat),20mgchol.,255mgsodium,37gcarb.,1gfiber,4gpro.

CherryDumplingsThisismymom’srecipe.Thedumplingsaresimplyoutofthisworld,andtheycomplementthetartcherries.—GAILHALEFILLMORE,NY


1can(141/2ounces)pittedtartcherries,undrained1cupsugar,divided1/2cupwater1cupall-purposeflour1teaspoonbakingpowder1/2teaspoongratedlemonpeelDashsalt1/3cupmilk3tablespoonsbutter,melted

1.Inalargesaucepan,combinethecherrieswithjuice,3/4cupsugarandthewater;bringtoaboil.Reducetheheat;coverandsimmer.2.Meanwhile,inasmallbowl,combinetheflour,bakingpowder,lemonpeel,saltandremainingsugar.Stirinthemilkandmeltedbutterjustuntilmoistened.3.Dropbytablespoonfulsontosimmeringcherrymixture.Coverandsimmerfor20minutesoruntilatoothpickinsertedinadumplingcomesoutclean(donotliftthecoverwhilesimmering).PERSERVING1servingequals216cal.,5gfat(3gsat.fat),12mgchol.,107mgsodium,42gcarb.,1gfiber,2gpro.

LimeCoconutBiscottiDunkthisbiscottiintoyourmorningcupofcoffeeorenjoyasanafternoonsnackorafter-dinnerdessert.—DIANABURRINKCRETE,IL

PREP:25MIN.•BAKE:30MIN.+COOLING•MAKES:32COOKIES

3/4cupsugar1/4cupcanolaoil2largeeggs1/4cuplimejuice1teaspoonvanillaextract1/4teaspooncoconutextract13/4cupsall-purposeflour2/3cupcornmeal11/2teaspoonsbakingpowder1/4teaspoonsalt1cupflakedcoconut1teaspoongratedlimepeel

1.Inasmallbowl,beatsugarandoiluntilblended.Beatintheeggs,limejuice

andextracts.Combinetheflour,cornmeal,bakingpowderandsalt;graduallyaddtosugarmixtureandmixwell(doughwillbesticky).Stirincoconutandlimepeel.2.Dividedoughinhalf.Withlightlyflouredhands,shapeeachhalfintoa12x2-in.rectangleonaparchmentpaper-linedbakingsheet.Bakeat350°for20-25minutesoruntilset.3.Placepanonawirerack.Whencoolenoughtohandle,transferloavestoacuttingboard;cutdiagonallywithaserratedknifeinto3/4-in.slices.Placecutsidedownonungreasedbakingsheets.Bakefor5-6minutesoneachsideoruntilgoldenbrown.Removetowirerackstocool.Storeinanairtightcontainer.PERSERVING1cookieequals89cal.,3gfat(1gsat.fat),13mgchol.,49mgsodium,14gcarb.,1gfiber,1gpro.DiabeticExchanges:1starch,1/2fat.

HOWTO

CUTBISCOTTIOnceit’scoolenoughtohandle,cutbiscottiwithasawingmotion,usingaserratedknife.Returntheloaftotheovenforamomentifitbecomescrumblyorhardtocut.Placeslicescutsidedownonthepantoensurealloverbrowningandcrispness,thesignatureofclassicbiscotti.

5INGREDIENTSFASTFIX

Fruit&GranolaCrispwithYogurtHere’saneasydessertyoucanfeelgoodaboutserving.Blueberriesandpeachesaresuchadelightfulflavorcombination.—SUESCHMIDTKEOROVALLEY,AZ


3cupsfreshorfrozenslicedpeaches,thawed1cupfreshorfrozenblueberries,thawed4tablespoonshotcaramelicecreamtopping4tablespoonsgranolawithoutraisins2cupslow-fatfrozenyogurt

Dividethepeachesandblueberriesamongfour8-oz.ramekins.Topeachwithcaramelandgranola.Microwave,uncovered,onhighfor1-2minutesoruntilbubbly.Topeachwithascoopoffrozenyogurt.NOTEThisrecipewastestedina1,100-wattmicrowave.PERSERVING1servingequals251cal.,3gfat(1gsat.fat),5mgchol.,133mgsodium,54gcarb.,4gfiber,7gpro.

PeanutButterCookiesWhenyoubiteintooneoftheseyummycookies,you’llneverguessit’slowinfat.Ilikethatthisrecipemakesasmallbatch.—MARIAREGAKISSAUGUS,MA

PREP:15MIN.+FREEZING•BAKE:10MIN.+COOLING•MAKES:ABOUT2DOZEN

3tablespoonsbutter2tablespoonsreducedfatpeanutbutter1/2cuppackedbrownsugar1/4cupsugar1largeeggwhite1teaspoonvanillaextract1cupall-purposeflour1/4teaspoonbakingsoda

1/8teaspoonsalt

1.Inalargebowl,creambutter,peanutbutterandsugarsuntillightandfluffy.Addeggwhite;beatuntilblended.Beatinvanilla.Combinetheflour,bakingsodaandsalt;graduallyaddtocreamedmixtureandmixwell.Shapeintoan8-in.roll;wrapinplasticwrap.Freeze2hoursoruntilfirm.

2.Unwrapandcutintoslices,justover1/4in.thick.Place2in.apartonbakingsheetscoatedwithcookingspray.Flattenwithafork.Bakeat350°for6-8minutesforchewycookiesor8-10minutesforcrispcookies.Coolfor1-2minutesbeforeremovingtowireracks;coolcompletely.PERSERVING1cookieequals62cal.,2gfat(1gsat.fat),4mgchol.,64mgsodium,11gcarb.,tracefiber,1gpro.DiabeticExchanges:1/2starch,1/2fat.

LightCheesecakeOurfamilylovescheesecake,butIwantedtoservesomethinghealthier.IcameupwiththislighterversionthatImakeforbothholidaysandeveryday.—DIANEROTHADAMS,WI

PREP:25MIN.•BAKE:1HOUR+CHILLING•MAKES:12SERVINGS

11/4cupscrushedreducedfatvanillawafers(about40wafers)2tablespoonsbutter,melted1teaspoonplus11/4cupssugar,divided2packages(8ounceseach)reducedfatcreamcheese1package(8ounces)fat-freecreamcheese1cup(8ounces)reducedfatsourcream2tablespoonscornstarch1teaspoonvanillaextract2largeeggs,lightlybeaten2largeeggwhites,lightlybeaten1cupslicedfreshstrawberries

1.Preheatovento350°.Inasmallbowl,combinewafercrumbs,butterand1

teaspoonsugar.Pressontothebottomand1/2in.upsidesofagreased9-in.springformpan.Bake8minutes.Coolonawirerack.Reduceovensettingto325°.

2.Inalargebowl,beatcreamcheesesandremaining11/4cupssugaruntilsmooth.Beatinthesourcream,cornstarchandvanilla.Addeggsandeggwhites;beatonlowspeedjustuntilblended.Pourintocrust.Placepanonabakingsheet.3.Bake60-65minutesoruntilcenterisalmostset.Coolonawirerack10minutes.Loosensidesfrompanwithaknife.Cool1hourlonger.Refrigerateovernight,coveringwhencompletelycooled.4.Removerimfrompan.Topcheesecakewithstrawberries.PERSERVING1sliceequals311cal.,13gfat(7gsat.fat),74mgchol.,310mgsodium,39gcarb.,tracefiber,10gpro.

5INGREDIENTS

FrozenYogurtFruitPopsMygrandsonPatrick,who’snowinhighschool,wasGrammy’shelperforyears.Wemadethesefrozenpopsforcompany,andeveryone,includingtheadults,lovedthem.They’redeliciousandgoodforyou!—JUNEDICKENSONPHILIPPI,WV

PREP:15MIN.+FREEZING•MAKES:1DOZEN

21/4cups(18ounces)raspberryyogurt2tablespoonslemonjuice2mediumripebananas,cutintochunks12freezerpopmoldsor12papercups(3ounceseach)andwoodenpopsticks

1.Placeyogurt,lemonjuiceandbananasinablender;coverandprocessuntilsmooth,stoppingtostirifnecessary.2.Pourmixtureintomoldsorpapercups.Topmoldswithholders.Ifusingcups,topwithfoilandinsertsticksthroughfoil.Freezeuntilfirm.PERSERVING1fruitpopequals60cal.,1gfat(tracesat.fat),2mgchol.,23mgsodium,13gcarb.,1gfiber,2gpro.DiabeticExchange:1starch.

ZucchiniChocolateCakewithOrangeGlazeThislightened-upversionofafamilyfavoritehasrichchocolateflavor,ahintoforangeandacrunchfromwalnuts.Bestofall,it’slowerinfatthankstoapplesauce.—BARBARAWORRELGRANBURY,TX


1/2cupbutter,softened11/2cupssugar2largeeggs1/4cupunsweetenedapplesauce1teaspoonvanillaextract21/2cupsall-purposeflour1/2cupbakingcocoa11/4teaspoonsbakingpowder1teaspoonsalt1teaspoongroundcinnamon1/2teaspoonbakingsoda1/2cupfat-freemilk3cupsshreddedzucchini1/2cupchoppedwalnuts1tablespoongratedorangepeel

GLAZE11/4cupsconfectioners’sugar2tablespoonsorangejuice1teaspoonvanillaextract

1.Coata10-in.flutedtubepanwithcookingsprayandsprinklewithflour.2.Inabowl,creambutterandsugaruntillightandfluffy.Addeggs,oneatatime,beatingwellaftereachaddition.Beatinapplesauceandvanilla.3.Combinetheflour,cocoa,bakingpowder,salt,cinnamonandsoda;addtocreamedmixturealternatelywithmilk,beatingwellaftereachaddition.Foldinthezucchini,walnutsandorangepeel.4.Transfertopreparedpan.Bakeat350°for50-60minutesoruntilatoothpickinsertednearthecentercomesoutclean.5.Cool10minutesbeforeremovingfrompantoawireracktocoolcompletely.Combinetheglazeingredients;drizzleovercake.PERSERVING1sliceequals282cal.,9gfat(4gsat.fat),42mgchol.,273mgsodium,47gcarb.,2gfiber,4gpro.

Devil’sFoodSnackCakeMyhusbandandhisfriendsrequestthiscakefortheircampingtrips,butit’sperfectforlunchboxesandpotlucks,too.Nofrostingrequired.—JULIEDANLERBELAIRE,KS


1cupquick-cookingoats13/4cupsboilingwater1/4cupbutter,softened1/2cupsugar1/2cuppackedbrownsugar2largeeggs1/3cupbuttermilk3tablespoonscanolaoil1teaspoonvanillaextract3/4cupall-purposeflour3/4cupwholewheatflour

2tablespoonsdarkbakingcocoa1tablespooninstantcoffeegranules1teaspoonbakingsoda1/8teaspoonsalt1cup(6ounces)miniaturesemisweetchocolatechips,divided3/4cupchoppedpecans,divided

1.Placeoatsinalargebowl.Coverwithboilingwater;letstandfor10minutes.2.Meanwhile,inalargebowl,beatbutterandsugarsuntilcrumbly,about2minutes.Addeggs,oneatatime,beatingwellaftereachaddition.Beatinbuttermilk,oilandvanilla.Combinetheflours,cocoa,coffeegranules,bakingsodaandsalt.Graduallyaddtocreamedmixture.Stirintheoatmixture,1/2cupchocolatechipsand1/3cuppecans.

3.Pourintoa13x9-in.bakingpancoatedwithcookingspray.Sprinklewithremainingchipsandpecans.Bakeat350°for35-40minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolonawirerackbeforecutting.PERSERVING1pieceequals174cal.,9gfat(3gsat.fat),23mgchol.,91mgsodium,22gcarb.,2gfiber,3gpro.DiabeticExchanges:11/2starch,1fat.

PumpkinPieCustardInsteadofpumpkinpie,trymylightholidaydessertwithonly120calories.Myhusband’sauntsharedtherecipeaftershebroughtthistreattoafamilyparty.—NANCYZIMMERMANCAPEMAYCOURTHOUSE,NJ


2cupscannedpumpkin1can(12ounces)fat-freeevaporatedmilk8largeeggwhites1/2cupfat-freemilk3/4cupsugar1teaspoongroundcinnamon1/2teaspoongroundginger1/4teaspoonsalt1/4teaspoongroundcloves1/4teaspoongroundnutmegFat-freewhippedtopping,optional

1.Inalargebowl,beatthepumpkin,evaporatedmilk,eggwhitesandfat-freemilkuntilsmooth.Addthesugar,cinnamon,ginger,salt,clovesandnutmeg;mixwell.2.Spoonmixtureintoten6-oz.ramekinsorcustardcupscoatedwithcooking

spray.Placeina15x10x1-in.bakingpan.3.Bakeat350°for40-45minutesoruntilaknifeinsertednearthecentercomesoutclean.Coolonawirerack.Refrigerateuntilserving.Garnishwithwhippedtoppingifdesired.PERSERVING1serving(calculatedwithoutwhippedtopping)equals120cal.,tracefat(tracesat.fat),2mgchol.,151mgsodium,24gcarb.,2gfiber,7gpro.DiabeticExchange:11/2starch.

5INGREDIENTS

BlackberryNectarinePieBlackberriesareabigcropinmyarea,soI’vemadethisprettydouble-fruitpiemanytimes.Icanalwaystellwhenmyhusbandwantsmetomakeitbecausehebringshomeberriesthathepickedbehindhisoffice.—LINDACHINNENUMCLAW,WA


1/4cupcornstarch1can(12ounces)frozenapplejuiceconcentrate,thawed2cupsfreshblackberries,divided5mediumnectarines,peeledandcoarselychopped1reducedfatgrahamcrackercrust(8inches)Reducedfatwhippedtopping,optional

1.Inasmallsaucepan,mixthecornstarchandapplejuiceconcentrateuntilsmooth.Bringtoaboil.Add1/2cupblackberries;cookandstir2minutesoruntilthickened.Removefromheat.2.Inalargebowl,tossnectarineswithremainingblackberries;transfertocrust.Pourapplejuicemixtureoverfruit(crustwillbefull).Refrigerate,covered,8hoursorovernight.Ifdesired,servewithwhippedtopping.PERSERVING1piece(calculatedwithoutwhippedtopping)equals240cal.,4gfat(1gsat.fat),0chol.,106mgsodium,50gcarb.,4gfiber,3gpro.

5INGREDIENTS

VanillaMeringueCookiesMysweetlittleswirlsarelightascanbe.Youcanskiptheheavydesserts—theseareallyouneedafterabig,specialdinner.—JENNISHARPMILWAUKEE,WI

PREP:20MIN.•BAKE:40MIN.+STANDING•MAKES:ABOUT5DOZEN

3largeeggwhites11/2teaspoonsclearorregularvanillaextract1/4teaspooncreamoftartarDashsalt2/3cupsugar

1.Placeeggwhitesinasmallbowl;letstandatroomtemperature30minutes.2.Preheatovento250°.Addvanilla,creamoftartarandsalttoeggwhites;beatonmediumspeeduntilfoamy.Graduallyaddsugar,1tablespoonatatime,

beatingonhighaftereachadditionuntilsugarisdissolved.Continuebeatinguntilstiffglossypeaksform,about7minutes.3.Cutasmallholeinthetipofapastrybagorinacornerofafood-safeplasticbag;inserta#32startip.Transfermeringuetobag.Pipe11/4-in.-diametercookies2in.apartontobakingsheetsthatarelinedwithparchmentpaper.4.Bake40-45minutesoruntilfirmtothetouch.Turnoffoven(donotopenovendoor);leavemeringuesinoven1hour.Removefromoven;coolcompletelyonbakingsheets.Removemeringuecookiesfromparchmentpaper;storeinanairtightcontaineratroomtemperature.PERSERVING1cookieequals10cal.,tracefat(0sat.fat),0chol.,5mgsodium,2gcarb.,0fiber,tracepro.DiabeticExchange:Freefood.

5INGREDIENTS

Old-FashionedRicePuddingThisdessertisawonderfulwaytoendanymeal.Asagirl,Ialwayswaitedeagerlyforthefirstheavenlybite.Today,myhusbandlikestotophiswithascoopoficecream.—SANDRAMELNYCHENKOGRANDVIEW,MB

PREP:10MIN.•BAKE:1HOUR•MAKES:6SERVINGS

31/2cups2%milk1/2cupuncookedlonggrainrice1/3cupsugar1/2teaspoonsalt1/2cupraisins1teaspoonvanillaextractGroundcinnamon,optional

1.Inalargesaucepan,combinethemilk,rice,sugarandsalt.Bringtoaboilovermediumheat,stirringconstantly.Pourintoagreased11/2-qt.bakingdish.

2.Coverandbakeat325°for45minutes,stirringevery15minutes.Addraisinsandvanilla;coverandbakefor15minuteslongeroruntilriceistender.Sprinklewithcinnamonifdesired.Servewarmorchilled.Storeintherefrigerator.

SweetPotatoPuddingI’vemadethisholidayrecipeforyears.Icameupwithalow-fatversionandnobodynoticedthedifference.Myfamilyprefersthisdishservedcold,butfeelfreetotryitwarm,too.—TRISHAKRUSEBOISE,ID

PREP:11/4HOURS•BAKE:11/4HOURS+CHILLING•MAKES:8SERVINGS

2poundssweetpotatoes(about4medium)1cupfat-freemilk1/2cupeggsubstitute3/4cuppackedbrownsugar1/4cupall-purposeflour1/4cupraisins2teaspoonsgratedorangepeel1teaspoonpumpkinpiespice1teaspoonvanillaextract1/8teaspoonsalt8tablespoonsfat-freewhippedtoppinginacan

1.Scrubandpiercesweetpotatoes.Bakeat350°for1to11/4hoursoruntilverytender.

2.Cutpotatoesinhalf;scoopoutpulpandplaceinalargebowl.Mashwithmilkandeggsubstitute.Stirinthebrownsugar,flour,raisins,orangepeel,pumpkinpiespice,vanillaandsaltuntilblended.

3.Transfertoa11/2-qt.bakingdishcoatedwithcookingspray.Coverandbakeat350°for11/4-11/2hoursorjustuntiltopisset.Coolonawirerackfor1hour.Refrigerateforatleast2hours.Servewithwhippedtopping.

PERSERVING1/2cuppuddingwith1tablespoonwhippedtoppingequals205cal.,tracefat(tracesat.fat),1mgchol.,102mgsodium,46gcarb.,2gfiber,4gpro.

SLOWCOOKERSlowCookerLavaCakeBecauseIlovechocolate,thisdecadentslowcookercakehaslongbeenafamilyfavoriteinourhouse.—ELIZABETHFARRELLHAMILTON,MT

PREP:15MIN.•COOK:2HOURS+STANDING•MAKES:8SERVINGS

1cupall-purposeflour1cuppackedbrownsugar,divided5tablespoonsbakingcocoa,divided2teaspoonsbakingpowder1/4teaspoonsalt1/2cupfat-freemilk2tablespoonscanolaoil1/2teaspoonvanillaextract1/8teaspoongroundcinnamon11/4cupshotwater

1.Inalargebowl,whiskflour,1/2cupbrownsugar,3tablespoonscocoa,bakingpowderandsalt.Inanotherbowl,whiskmilk,oilandvanillauntilblended.Addtoflourmixture;stirjustuntilmoistened.2.Spreadintoa3-qt.slowcookercoatedwithcookingspray.Inasmallbowl,mixcinnamonandtheremainingbrownsugarandcocoa;stirinhotwater.Pouroverbatter(donotstir).

3.Cook,covered,onhigh2-21/2hoursoruntilatoothpickinsertedincakeportioncomesoutclean.Turnoffslowcooker;letstand15minutesbeforeserving.PERSERVING1servingequals207cal.,4gfat(tracesat.fat),tracechol.,191mgsodium,41gcarb.,1gfiber,3gpro.

5INGREDIENTS

RootBeerFloatPieThisisthekindofrecipeyourkidswilllookbackonandalwaysremember.Andtheonlyapplianceyouneedistherefrigerator.—CINDYREAMSPHILIPSBURG,PA


1carton(8ounces)frozenreducedfatwhippedtopping,thawed,divided3/4cupcolddietrootbeer1/2cupfat-freemilk1package(1ounce)sugar-freeinstantvanillapuddingmix1grahamcrackercrust(9inches)Maraschinocherries,optional

1.Setasideandrefrigerate1/2cupwhippedtoppingforgarnish.Inalargebowl,whisktherootbeer,milkandpuddingmixfor2minutes.Foldinhalfofthe

remainingwhippedtopping.Spreadintograhamcrackercrust.2.Spreadremainingwhippedtoppingoverpie.Refrigerateforatleast8hoursorovernight.3.Dollopreservedwhippedtoppingovereachserving;topwithamaraschinocherryifdesired.PERSERVING1pieceequals185cal.,8gfat(4gsat.fat),tracechol.,275mgsodium,27gcarb.,tracefiber,1gpro.DiabeticExchanges:2starch,1fat.

HotFudgeCakeWhatbetterwaytotopoffagreatmealthanwitharich,chocolatycake?Momservedthisdessertwithascoopoficecreamorwithcreampouredover—andnomatterwhat,I’dalwayshaveroomforit.—VERAREIDLARAMIE,WY


1cupall-purposeflour3/4cupsugar6tablespoonsbakingcocoa,divided2teaspoonsbakingpowder1/4teaspoonsalt1/2cup2%milk2tablespoonscanolaoil1teaspoonvanillaextract1cuppackedbrownsugar13/4cupshotwaterIcecreamorwhippedcream,optional

1.Preheatovento350°.Inalargebowl,whiskflour,sugar,2tablespoonscocoa,bakingpowderandsalt.Inanotherbowl,whiskmilk,oilandvanillauntil

blended.Addtoflourmixture;stirjustuntilmoistened.2.Transfertoanungreased9-in.-squarebakingpan.Inasmallbowl,mixbrownsugarandremainingcocoa;sprinkleoverbatter.Pourhotwateroverall;donotstir.3.Bake35-40minutes.Servewarm.Ifdesired,topwithicecream.PERSERVING1piece(calculatedwithoutwhippedcreamandicecream)equals253cal.,4gfat(1gsat.fat),2mgchol.,171mgsodium,54gcarb.,1gfiber,3gpro.

5INGREDIENTS

IcedTeaParfaitsHere’saparfaitthat’sperfectforagardenorpatioparty.Teaaddsawonderfullyunexpectedflavortogelatin.Andkidswillhavefunfindingthecherryatthebottom.—TEENAPETRUSJOHNSTOWN,PA


2cupswater3teabags1package(3ounces)lemongelatin4maraschinocherries11/2cupswhippedtopping,divided4lemonslices

1.Inasmallsaucepan,bringwatertoaboil.Removefromtheheat;addteabags.Coverandsteepfor5minutes.Discardteabags.Stirgelatinintoteauntilcompletelydissolved.Coolslightly.

2.Pour1/4cupgelatinmixtureintoeachoffourparfaitglasses.Placeacherryineachglass;refrigerateuntilsetbutnotfirm,about1hour.Transferremaininggelatinmixturetoasmallbowl;refrigeratefor1houroruntilsoft-set.

3.Whiskthegelatinmixturefor2-3minutesoruntilsmooth.Stirin1/2cupwhippedtopping;spoonintoparfaitglasses.Refrigerateforatleast2hours.Justbeforeserving,topwithremainingwhippedtoppingandgarnishwithlemonslices.PERSERVING1parfaitequals162cal.,5gfat(5gsat.fat),0chol.,48mgsodium,27gcarb.,0fiber,2gpro.DiabeticExchanges:11/2starch,1fat.

TOPTIP

Iamateafan,soIhaveallsortsofteas.Youcanmakethesewithanyflavoryoulike.Ihavesomeberryteasthatcreateamazingcolors.—RANDCBRUNSTASTEOFHOME.COM


5INGREDIENTS

ArcticOrangePieThisfrostypieissoeasytomake.Ihavetriedlemonade,mangoandpineapplejuiceconcentratesinsteadoforange,andmyfamilyloveseachone.—MARIEPRZEPIERSKIERIE,PA


1package(8ounces)fat-freecreamcheese1can(6ounces)frozenorangejuiceconcentrate,thawed1carton(8ounces)frozenreducedfatwhippedtopping,thawed1reducedfatgrahamcrackercrust(8inches)1can(11ounces)mandarinoranges,drained

Inalargebowl,beatcreamcheeseandorangejuiceconcentrateuntilsmooth.Foldinwhippedtopping;pourintocrust.Coverandfreezefor4hoursoruntilfirm.Removefromthefreezerabout10minutesbeforecutting.Garnishwithoranges.PERSERVING1pieceequals241cal.,7gfat(4gsat.fat),2mgchol.,251mgsodium,36gcarb.,1gfiber,6gpro.DiabeticExchanges:11/2fat,1starch,1fruit.

5INGREDIENTS

StrawberrySorbetSensationOnhotdaysinColorado,wechilloutwithslicesofthisberries-and-creamdessert.Thelayeredeffectissomuchfun.Useanyflavorofsorbetyoulike.—KENDRADOSSCOLORADOSPRINGS,CO


2cupsstrawberrysorbet,softenedifnecessary1cupcoldfat-freemilk1package(1ounce)sugar-freeinstantvanillapuddingmix1carton(8ounces)frozenreducedfatwhippedtopping,thawedSlicedfreshstrawberries

1.Linean8x4-in.loafpanwithfoil.Spreadsorbetontobottomofpan;placeinfreezer15minutes.2.Inasmallbowl,whiskmilkandpuddingmix2minutes.Letstand2minutes

oruntilsoft-set.Foldwhippedtoppingintopudding;spreadoversorbet.Freeze,covered,4hoursorovernight.3.Removedessertfromthefreezer10-15minutesbeforeserving.Unmoldontoaservingplate;removefoil.Cutintoslices.Servewithstrawberries.PERSERVING1sliceequals153cal.,3gfat(3gsat.fat),1mgchol.,163mgsodium,27gcarb.,2gfiber,1gpro.DiabeticExchanges:2starch,1/2fat.

AppleOatmealCookiesItooktheseyummycookiestoworkandtheyweregoneinseconds.They’reawelcomesnackthat’slowincalories.—NICKIWOODSSPRINGFIELD,MO

PREP:10MIN.•BAKE:15MIN./BATCH•MAKES:ABOUT5DOZEN

1packageyellowcakemix(regularsize)11/2cupsquick-cookingoats1/2cuppackedbrownsugar2teaspoonsgroundcinnamon1largeegg3/4cupunsweetenedapplesauce1cupfinelychoppedpeeledapple1/2cupraisins

1.Inalargebowl,combinethecakemix,oats,brownsugarandcinnamon.Inasmallbowl,combinetheegg,applesauce,appleandraisins.Stirintooatsmixtureandmixwell.2.Dropbyheapingteaspoonfuls2in.apartontobakingsheetscoatedwithcookingspray.Bakeat350°for12-14minutesoruntilgoldenbrown.Letstandfor2minutesbeforeremovingtowirerackstocool.PERSERVING1cookieequals57cal.,1gfat(tracesat.fat),0chol.,55mgsodium,12gcarb.,1gfiber,1gpro.DiabeticExchange:1starch.

MakeoverDirtDessertThislightened-updessertmakesanamazingpotluckorreuniontreat.Breakoutthespoonsandmakesureyougetabite,becausethisisonedessertthatwon’tbearoundforlong!—KRISTILINTONBAYCITY,MI


1package(8ounces)fat-freecreamcheese1package(3ounces)creamcheese,softened3/4cupconfectioners’sugar31/2cupscoldfat-freemilk2packages(1ounceeach)sugar-freeinstantvanillapuddingmix1carton(12ounces)frozenreducedfatwhippedtopping,thawed1package(151/2ounces)reducedfatOreocookies,crushed

1.Inalargebowl,beatcreamcheesesandconfectioners’sugaruntilsmooth.Inalargebowl,whiskthemilkandpuddingmixesfor2minutes;letstandfor2minutesoruntilsoft-set.Graduallystirintocreamcheesemixture.Foldinwhippedtopping.

2.Spread11/3cupsofcrushedcookiesintoanungreased13x9-in.dish.Layerwithhalfofthepuddingmixtureandhalfoftheremainingcookies.Repeatlayers.Refrigerateforatleast1hourbeforeserving.


5INGREDIENTS

ChocolateHazelnutSoyPopsIloveNutella,andI’malwayslookingforwaystouseit.Thesepopshelpyoucooldowninthesummer,buttheyalsomakeacozytreatinthewinter.—BONITASUTERLAWRENCE,MI

PREP:10MIN.+FREEZING•MAKES:8POPS

1cupvanillasoymilk1/2cupfat-freemilk3/4cupfat-freevanillaGreekyogurt1/3cupNutella8freezerpopmoldsor8papercups(3ounceseach)andwoodenpopsticks

Placemilks,yogurtandNutellainablender;coverandprocessuntilsmooth.Pourintomoldsorpapercups.Topmoldswithholders.Ifusingcups,topwithfoilandinsertsticksthroughfoil.Freezeuntilfirm.PERSERVING1popequals94cal.,4gfat(1gsat.fat),tracechol.,33mgsodium,11gcarb.,tracefiber,4gpro.DiabeticExchanges:1starch,1/2fat.

LemonAngelCakeRollTartanddelicious,thisprettycakerollwilltickleanylemonlover’sfancy.Itsfeatheryangel-foodtextureiscomplementedbyalightlemonfilling.—TASTEOFHOMETESTKITCHEN


9largeeggwhites11/2teaspoonsvanillaextract3/4teaspooncreamoftartar1cupplus2tablespoonssugar3/4cupcakeflour1tablespoonconfectioners’sugar

FILLING1cupsugar3tablespoonscornstarch1cupwater1largeegg,lightlybeaten1/4cuplemonjuice1tablespoongratedlemonpeelYellowfoodcoloring,optionalAdditionalconfectioners’sugar

1.Placetheeggwhitesinalargebowl;letstandatroomtemperaturefor30minutes.Meanwhile,linea15x10x1-in.bakingpanwithwaxedpaper;lightlycoatpaperwithcookingsprayandsetaside.2.Preheatovento350°.Addvanillaandcreamoftartartoeggwhites;beatonmediumspeeduntilsoftpeaksform.Graduallybeatinsugar,2tablespoonsatatime,onhighuntilstiffglossypeaksformandsugarisdissolved.Foldinflour,about1/4cupatatime.

3.Gentlyspreadbatterintopreparedpan.Bake15-20minutesoruntilcakespringsbackwhenlightlytouched.Cool5minutes.4.Turnwarmcakeontoakitchentoweldustedwith1tablespoonconfectioners’sugar.Gentlypeeloffwaxedpaper.Rollupcakeinthetoweljelly-rollstyle,startingwithashortside.Coolcompletelyonawirerack.5.Inalargesaucepan,combinesugarandcornstarch;stirinwateruntilsmooth.Cookandstirovermedium-highheatuntilthickenedandbubbly.Reduceheat;cookandstir2minutes.Removefromheat.Stirasmallamountofhotmixtureintoegg;returnalltothepan,stirringconstantly.Bringtoagentleboil;cookandstir2minutes.6.Removefromheat.Gentlystirinlemonjuice,peeland,ifdesired,foodcoloring.Cooltoroomtemperaturewithoutstirring.

7.Unrollcake;spreadfillingtowithin1/2in.ofedges.Rollupagain.Placethecakeseamsidedownonaservingplate;sprinklewithadditionalconfectioners’sugar.PERSERVING1sliceequals243cal.,1gfat(tracesat.fat),21mgchol.,57mgsodium,55gcarb.,tracefiber,5gpro.

Low-FatChocolateCookiesThesesoft,cakelikecookieshaveamildcocoaflavorandcutechocolatechiptopping.Betterstill,they’rereadyfastandhavejust2gramsoffat!—MARYHOUCHINLEBANON,IL

PREP:15MIN.+CHILLING•BAKE:10MIN./BATCH•MAKES:ABOUT31/2DOZEN

1/2cupunsweetenedapplesauce1/3cupcanolaoil3largeeggwhites3/4cupsugar3/4cuppackedbrownsugar2teaspoonsvanillaextract22/3cupsall-purposeflour1/2cupbakingcocoa1teaspoonbakingsoda1/2teaspoonsalt1/4cupminiaturesemisweetchocolatechips

1.Inalargebowl,combinetheapplesauce,oilandeggwhites.Beatinsugarsandvanilla.Combinetheflour,cocoa,bakingsodaandsalt;graduallyaddtoapplesaucemixtureandmixwell.Coverandrefrigeratefor2hoursoruntilslightlyfirm.

2.Dropdoughbyroundedteaspoonfuls2in.apartontobakingsheetscoatedwithcookingspray.Sprinklewithchocolatechips.Bakeat350°for8-10minutesoruntilset.Removetowireracks.PERSERVING1cookieequals78cal.,2gfat(tracesat.fat),tracechol.,63mgsodium,14gcarb.,1gfiber,1gpro.DiabeticExchange:1starch.

SmallBatchBrowniesHere’stheperfectchocolatytreatforasmallhousehold.Foraprettyaccent,dustthetopswithconfectioners’sugar.—TASTEOFHOMETESTKITCHEN


2tablespoonsbutter1/2ounceunsweetenedchocolate,chopped1largeegg1/4teaspoonvanillaextract2/3cupsugar1/3cupall-purposeflour1/4cupbakingcocoa1/4teaspoonsalt1/4teaspoonconfectioners’sugar,optional

1.Inamicrowave,meltbutterandchocolate;stiruntilsmooth.Coolslightly.2.Inasmallbowl,whiskeggandvanilla;graduallywhiskinsugar.Stirinchocolatemixture.Combinetheflour,cocoaandsalt;graduallyaddtochocolatemixture.3.Transfertoa9x5-in.loafpancoatedwithcookingspray.Bakeat350°for12-

16minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolonawirerack.Cutintobars.Dustwiththeconfectioners’sugarifdesired.PERSERVING1brownieequals179cal.,6gfat(3gsat.fat),45mgchol.,138mgsodium,30gcarb.,1gfiber,3gpro.DiabeticExchanges:2starch,1fat.

5INGREDIENTS

RaspberrySorbetWithanabundantcropoffreshraspberriesfromthebackyard,Irelyonthisrecipeforatastyfrozendessertthatcouldn’tbesimpler.—KARENBAILEYGOLDEN,CO


1/4cupplus11/2teaspoonsfreshlemonjuice

33/4cupsfreshorfrozenunsweetenedraspberries21/4cupsconfectioners’sugar

Placeallingredientsinablenderorfoodprocessor;coverandprocessuntilsmooth.Transfertoafreezercontainer;freezeuntilfirm.PERSERVING1servingequals216cal.,tracefat(tracesat.fat),0chol.,1mgsodium,55gcarb.,5gfiber,1gpro.

BlackberryCobblerMyhusbandisfromAlabama,soIliketotreathimtoclassicSoutherndesserts.Thiscobblerisamust-havetreatforusinthesummer.—KIMBERLYDANEKPINKSONSANANSELMO,CA


5cupsfreshblackberries1/3cupturbinado(washedraw)sugar2tablespoonsquick-cookingtapioca1tablespoonlemonjuice11/2teaspoonscornstarchorarrowrootflour1cupall-purposeflour1/4cupsugar11/4teaspoonsbakingpowder1/4teaspoonsalt1/4teaspoongroundcinnamon3tablespoonscoldbutter

1/3cupfat-freemilkVanillaicecream,optional

1.Preheatovento375°.Inalargebowl,combinefirstfiveingredients.Transfertoa2-qt.bakingdishcoatedwithcookingspray.2.Inasmallbowl,combinetheflour,sugar,bakingpowder,saltandcinnamon.Cutinbutteruntilmixtureresemblescoarsecrumbs.Stirinmilkjustuntilmoistened.Dropbytablespoonfulsontoblackberrymixture.3.Bake,uncovered,25-30minutesoruntilgoldenbrown.Servewarm,withicecreamifdesired.PERSERVING1serving(calculatedwithouticecream)equals274cal.,6gfat(4gsat.fat),15mgchol.,229mgsodium,52gcarb.,7gfiber,4gpro.

5INGREDIENTS

CherryChocolateCakeI’vehadtherecipeforthislovelycakeforyears.It’sachocolatelover’sdelight!It’ssoeasytomake…andit’seasytotakealongonpotlucks,too.Justspreadthesecondcanofpiefillingrightoverthetop.—ANNPURCHASEPANAMACITY,FL


1packagechocolatecakemix(regularsize)3largeeggs,lightlybeaten1teaspoonalmondextract2cans(20ounceseach)reduced-sugarcherrypiefilling,divided3/4teaspoonconfectioners’sugar

1.Inalargebowl,combinethecakemix,eggsandalmondextractuntilwellblended.Stirinonecanofpiefillinguntilblended.Transfertoa13x9-in.bakingpancoatedwithcookingspray.2.Bakeat350°for30-35minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolcompletelyonawirerack.Dustwithconfectioners’sugar.Topindividualservingswithremainingpiefilling.PERSERVING1pieceequals187cal.,6gfat(1gsat.fat),35mgchol.,253mgsodium,33gcarb.,1gfiber,3gpro.DiabeticExchanges:1starch,1fruit,1fat.

PlumCrispMadewithfreshplumsandacrunchyoattopping,thiscrispisalighteralternativetoclassicfruitpie.Itgoesoverwellwiththewomeninmychurchgroup.—DEIDREKOBELBOULDER,CO

PREP:25MIN.+STANDING•BAKE:40MIN.•MAKES:8SERVINGS

3/4cupold-fashionedoats1/3cupall-purposeflour1/4cupplus2tablespoonssugar,divided1/4cuppackedbrownsugar1/4teaspoonsalt1/4teaspoongroundcinnamon1/4teaspoongroundnutmeg3tablespoonsbutter,softened1/4cupchoppedwalnuts5cupsslicedfreshplums(about2pounds)1tablespoonquick-cookingtapioca2teaspoonslemonjuice

1.Inasmallbowl,combinetheoats,flour,1/4cupsugar,brownsugar,salt,cinnamonandnutmeg.Withcleanhands,workbutterintosugarmixtureuntilwellcombined.Addnuts;tosstocombine.Refrigeratefor15minutes.2.Meanwhile,inalargebowl,combinetheplums,tapioca,lemonjuiceandremainingsugar.Transfertoagreased9-in.pieplate.Letstandfor15minutes.Sprinkletoppingoverplummixture.3.Bakeat375°for40-45minutesoruntiltoppingisgoldenbrownandplumsaretender.Servewarm.PERSERVING1servingequals233cal.,8gfat(3gsat.fat),11mgchol.,107mgsodium,40gcarb.,3gfiber,3gpro.

PineappleUpside-DownCakeforTwoTender,moistandsweet,thesetwolusciousbutlightercakesareasspecialasthepersonyouchoosetosharethemwith!—TASTEOFHOMETESTKITCHEN


4teaspoonsbutter,melted,divided4teaspoonsbrownsugar2cannedunsweetenedpineappleslices2maraschinocherries1/3cupall-purposeflour3tablespoonssugar1/2teaspoonbakingpowder1/8teaspoonsaltDashgroundnutmeg

3tablespoonsfat-freemilk1/4teaspoonvanillaextract

1.Pour1/2teaspoonbutterintoeachoftwo10-oz.ramekinscoatedwithcookingspray.Sprinklewithbrownsugar.Topwithapineappleslice.Placeacherryinthecenterofeachpineappleslice;setaside.2.Inasmallbowl,combinetheflour,sugar,bakingpowder,saltandnutmeg.Beatinthemilk,vanillaandremainingbutterjustuntilcombined.Spoonoverpineapple.3.Bakeat350°for20-25minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor5minutes.Runaknifearoundedgesoframekins;invertontodessertplates.Servewarm.PERSERVING1servingequals290cal.,8gfat(5gsat.fat),21mgchol.,318mgsodium,53gcarb.,1gfiber,3gpro.

HolidaySweets&Treats

Nowyoucansavordecadentholidaydessertswithoutthefearofexcesscalories.Inthischapter,you’lldiscoverlightened-uptakesoncherishedclassicsallyearlong.Finddozensofmouthwateringreasonstocelebrate

eachseason!

FASTFIX

DarkChocolateFondueSavorallthedecadencewithoutabitofguilt!Wekeptallthemelt-in-your-mouthtextureoffudgyfondueinthislusciouslylighterversion.—TASTEOFHOMETESTKITCHEN


2tablespoonsall-purposeflour11/2cups2%milk2darkchocolatecandybars(1.55ounceseach),chopped3ouncesmilkchocolate,chopped2tablespoonslightcornsyrupCubedangelfoodcakeandassortedfreshfruit

1.Inasmallsaucepan,combineflourandmilkuntilsmooth.Bringtoaboilovermedium-highheat;cookandstirfor1minuteoruntilthickened.Reduceheattolow.Stirinchocolateandcornsyrup.Cookandstiruntilmelted.

2.Transfertoasmallfonduepotandkeepwarm.Servewithcakecubesandfruit.

PERSERVING1/4cup(calculatedwithoutcakeandfruit)equals154cal.,7gfat(5gsat.fat),6mgchol.,29mgsodium,21gcarb.,1gfiber,2gpro.DiabeticExchange:11/2fat,1starch.

SugarlessHeartCookiesHere’sawonderfulValentine’streat,evenforthosenotwatchingtheirsugarintake.It’sfuntotrynewtastesbychangingtheflavorofthegelatin.—BECKYJONESAKRON,OH

PREP:15MIN.+CHILLING•BAKE:10MIN./BATCH•MAKES:ABOUT3DOZEN

3/4cupbutter,softened1package(.3ounce)sugar-freeraspberrygelatin1/4cupeggsubstitute1teaspoonvanillaextract13/4cupsall-purposeflour1/2teaspoonbakingpowder

1.Inabowl,creambutterandgelatin.Beatineggsubstituteandvanilla.Addflourandbakingpowder;mixwell.Chillfor1hour.

2.Rolloutonalightlyflouredsurfaceto1/4-in.thickness.Cutwitha13/4-in.heart-shapedcookiecutter.Placeonungreasedbakingsheets.Bakeat400°for6-8minutesoruntilbottomsarelightlybrownedandcookiesareset.Coolonwireracks.PERSERVING1cookieequals59cal.,4gfat(0sat.fat),tracechol.,49mgsodium,5gcarb.,0fiber,1gpro.DiabeticExchange:1/2starch,1/2fat.

5INGREDIENTS

TuxedoStrawberriesDressupspecialoccasionswiththesehigh-fashiontreats!Thestrawberriesareactuallyquiteeasytodecorate,andthey’relovedeverywheretheygo.—GISELLASELLERSSEMINOLE,FL

PREP:1HOUR+CHILLING•MAKES:11/2DOZEN

18mediumfreshstrawberrieswithstems1cupwhitebakingchips31/2teaspoonsshortening,divided11/3cupssemisweetchocolatechips

1.Lineatrayorbakingsheetwithwaxedpaper;setaside.Washstrawberriesandpatuntilcompletelydry.

2.Inamicrowave-safebowl,meltwhitechipsand11/2teaspoonsshorteningat70%power;stiruntilsmooth.Dipeachstrawberryuntiltwo-thirdsiscoated,formingthetuxedoshirt,allowingexcesstodripoff.Placeonpreparedtray;chillfor30minutesoruntilset.3.Meltchocolatechipsandremainingshortening.Toformthetuxedojacket,dipeachsideofberryintochocolatefromthetipofthestrawberrytothetopof

vanillacoating.Repeatontheotherside,leavingawhiteV-shapeinthecenter.Setremainingchocolateaside.Chillberriesfor30minutesoruntilset.4.Remeltreservedchocolateifnecessary.Usingmeltedchocolateandaroundpastrytip#2,pipeabowtieatthetopofthewhiteVandthreebuttonsdownfrontofshirt.Chillfor30minutesoruntilset.Storeintherefrigeratorinacoveredplasticcontainerforupto1day.PERSERVING1strawberryequals121cal.,8gfat(4gsat.fat),1mgchol.,10mgsodium,14gcarb.,1gfiber,1gpro.DiabeticExchange:11/2fat,1starch.

MakeoverOrangeCupcakesTheclassiccomboofvanillaandorangeshinesinthesecuties.Welightenedupthebatterandswappedoutbuttercreamicingtosavebigonfatandcalories.Andhere’sabonus:Nowthey’relactose-free!—TASTEOFHOMETESTKITCHEN


6largeeggwhites3largeeggs1cupsugar3/4cupvanillasoymilk1/3cupcanolaoil1/3cupunsweetenedapplesauce1/3cupplus

1/4cupthawedorangejuiceconcentrate,divided3cupsall-purposeflour1tablespoonplus11/2teaspoonsbakingpowder11/2teaspoonssalt11/2cupsconfectioners’sugarAssortedsprinkles,optional

1.Preheatovento350°.Line24muffincupswithpaperliners.

2.Inalargebowl,beateggwhites,eggs,sugar,soymilk,oil,applesauceand1/3cuporangejuiceconcentrateuntilwellblended.Inasmallbowl,whiskflour,bakingpowderandsalt;graduallybeatintoeggmixture.3.Fillpreparedcupstwo-thirdsfull.Bake18-22minutesoruntilatoothpickinsertedincentercomesoutclean.Coolinpans10minutesbeforeremovingtowirerackstocoolcompletely.4.Inasmallbowl,mixconfectioners’sugarandremainingorangejuiceconcentrateuntilsmooth.Dipcupcakesintoglaze.Ifdesired,decoratewithsprinkles.Letstanduntilset.PERSERVING1cupcake(calculatedwithoutsprinkles)equals164cal.,4gfat(tracesat.fat),26mgchol.,249mgsodium,29gcarb.,tracefiber,4gpro.DiabeticExchange:2starch,1fat.

5INGREDIENTS

LemonCurdTartletsHomemadelemoncurdisaneasywaytosetthesequicktartsapart.AlsotrythecurdonEnglishmuffins,sconesorevenwhole-grainpancakes.—JESSICAFEISTBROOKFIELD,WI

PREP:35MIN.+CHILLING•MAKES:15TARTLETS

3largeeggs1cupsugar1/2cuplemonjuice1tablespoongratedlemonpeel1/4cupbutter,cubed1package(1.9ounces)frozenminiaturephyllotartshells,thawedRaspberries,mintleavesand/orwhippedcream,optional

1.Inasmallheavysaucepanovermediumheat,whisktheeggs,sugar,lemonjuiceandpeeluntilblended.Addbutter;cook,whiskingconstantly,untilmixtureisthickenedandcoatsthebackofametalspoon.Transfertoasmallbowl;coolfor10minutes.Coverandrefrigerateuntilchilled.2.Justbeforeserving,spoonlemoncurdintotartshells.Garnishwithraspberries,mintand/orcreamifdesired.Refrigerateleftovers.PERSERVING1tartletequals115cal.,5gfat(2gsat.fat),50mgchol.,45mgsodium,16gcarb.,tracefiber,2gpro.DiabeticExchange:1starch,1fat.

Light&EasyCheesecakeBarsYou’llfindfreshhintsoflemoninthetendercrustandcreamyfilling.—PATRICIANIEHPORTOLAVALLEY,CA

PREP:20MIN.•BAKE:30MIN.+CHILLING•MAKES:11/2DOZEN

1/3cupbutter,softened1cupsugar,divided4tablespoonslemonjuice,divided11/4cupsall-purposeflour1/2teaspoonsalt1package(8ounces)reducedfatcreamcheese1package(8ounces)fat-freecreamcheese1largeegg2teaspoonsgratedlemonpeel18freshraspberries,halved

1.Linea9-in.-squarepanwithfoil;coatwithcookingsprayandsetaside.

2.Inasmallbowl,beatbutterand1/4cupsugaruntilsmooth,about2minutes.Stirin2tablespoonslemonjuice.Addflourandsalt;mixwell.Pressintopreparedpan.Bakeat350°for14-16minutesoruntiledgesaregoldenbrown.3.Meanwhile,inasmallbowl,combinecreamcheesesandtheremainingsugaruntilsmooth.Addegg;beatonlowspeedjustuntilcombined.Stirinlemonpeel

andremaininglemonjuice.Pourovercrust.Bake14-18minuteslongeroruntilfillingisset.4.Coolonawirerackfor1hour.Refrigerateforatleast2hours.Usingfoil,liftbarsoutofpan.Gentlypeelofffoil;cutintobars.Garnishwithraspberries.PERSERVING1barequals153cal.,7gfat(4gsat.fat),31mgchol.,216mgsodium,19gcarb.,tracefiber,4gpro.DiabeticExchange:11/2fat,1starch.

PastelTeaCookiesTheseglazedsugarcookiesareperfectfornibblingbetweensipsatateaparty,graduationorshower.—LORIHENRYELKHART,IN

PREP:1HOUR+CHILLING•BAKE:10MIN./BATCH+STANDING•MAKES:4DOZEN

1cupbutter,softened2/3cupsugar1largeegg1teaspoonvanillaextract21/2cupsall-purposeflour1/2teaspoonsalt11/4cupsconfectioners’sugar2teaspoonsmeringuepowder5teaspoonswaterPastelfoodcoloring

1.Inalargebowl,creambutterandsugaruntillightandfluffy.Beatineggandvanilla.Combineflourandsalt;graduallyaddtocreamedmixture.Coverandrefrigerate1-2hoursoruntildoughiseasytohandle.

2.Preheatovento350°.Onalightlyflouredsurface,rolloutdoughto1/8-in.thickness.Cutwithfloured21/2-in.butterflyorflowercookiecutters.Place1in.apartonungreasedbakingsheets.

3.Bake8-10minutesoruntiledgesarelightlybrowned.Removetowirerackstocool.4.Forglaze,inasmallbowl,combineconfectioners’sugarandmeringuepowder;stirinwateruntilsmooth.Divideamongsmallbowls;tintpastelcolors.Spreadovercookies;letstanduntilset.NOTEMeringuepowderisavailablefromWiltonIndustries.Call800-794-5866orvisitwilton.com.PERSERVING1cookieequals82cal.,4gfat(2gsat.fat),14mgchol.,54mgsodium,11gcarb.,tracefiber,1gpro.DiabeticExchange:1starch,1/2fat.

http://wilton.com

MultigrainCinnamonRollsThissimplerecipeissuretobecomeafamilyfavorite.Thewholesomecinnamonrollswillfillyourkitchenwithawarmandwonderfularoma.—JUDITHEDDYBALDWINCITY,KS

PREP:30MIN.+RISING•BAKE:15MIN.•MAKES:1DOZEN

1package(1/4ounce)activedryyeast3/4cupwarmwater(110°to115°)1/2cupquick-cookingoats1/2cupwholewheatflour1/4cuppackedbrownsugar2tablespoonsbutter,melted1largeegg1teaspoonsalt13/4to2

1/4cupsall-purposeflour

FILLING3tablespoonsbutter,softened1/3cupsugar2teaspoonsgroundcinnamon

GLAZE1cupconfectioners’sugar61/2teaspoonshalf-and-halfcream

41/2teaspoonsbutter,softened

1.Inalargebowl,dissolveyeastinwarmwater.Addtheoats,wholewheatflour,brownsugar,butter,egg,saltand1cupall-purposeflour.Beatonmediumspeeduntilsmooth.Stirinenoughremainingflourtoformasoftdough(doughwillbesticky).2.Turnontoalightlyflouredsurface;kneaduntilsmoothandelastic,about6-8minutes.Placeinabowlcoatedwithcookingspray,turningoncetocoatthetop.Coverandletriseinawarmplaceuntildoubled,about1hour.3.Punchdoughdown.Rollintoan18x12-in.rectangle;spreadwithbutter.Combinesugarandcinnamon;sprinkleoverdoughtowithin1/2in.ofedges.

4.Rollupjelly-rollstyle,startingwithashortside;pinchseamstoseal.Cutinto12slices.Placecutsidedownina13x9-in.bakingpancoatedwithcookingspray.Coverandletriseuntildoubled,about45minutes.5.Bakeat375°for15-20minutesoruntilgoldenbrown.Foricing,inasmallbowl,beattheconfectioners’sugar,creamandbutteruntilsmooth.Drizzleoverwarmrolls.PERSERVING1cinnamonrollequals240cal.,7gfat(4gsat.fat),35mgchol.,251mgsodium,40gcarb.,2gfiber,4gpro.

5INGREDIENTS

ChocolateAmarettiTheseclassicalmondpastecookiesarelikeonesyou’dfindinanItalianbakery.MyhusbandandchildrenarealwaysexcitedwhenIincludetheamarettiinmyholidaybakinglineup.—KATHYLONGWHITEFISHBAY,WI

PREP:15MIN.•BAKE:20MIN./BATCH•MAKES:3DOZEN

11/4cupsalmondpaste3/4cupsugar2largeeggwhites1/2cupconfectioners’sugar1/4cupbakingcocoa

1.Inalargebowl,beatthealmondpaste,sugarandeggwhitesuntilcombined.Combineconfectioners’sugarandcocoa;graduallyaddtoalmondmixtureandmixwell.2.Dropbytablespoonfuls2in.apartontoparchmentpaper-linedbakingsheets.Bakeat350°for17-20minutesoruntiltopsarecracked.Coolfor1minutebeforeremovingfrompanstowireracks.Storecookiesinanairtightcontainer.PERSERVING1cookieequals69cal.,3gfat(tracesat.fat),0chol.,4mgsodium,11gcarb.,1gfiber,1gpro.DiabeticExchange:1starch,1/2fat.

5INGREDIENTS

Chocolate-DippedStrawberryMeringueRosesEattheseprettypinkmeringuesas-is,orcrushthemintoabowlofstrawberriesandwhippedcream.Readersofmyblog,utry.it,wentnutswhenIpostedthatidea!—AMYTONGANAHEIM,CA

PREP:25MIN.•BAKE:40MIN.+COOLING•MAKES:31/2DOZEN

3largeeggwhites1/4cupsugar1/4cupfreeze-driedstrawberries1package(3ounces)strawberrygelatin1/2teaspoonvanillaextract,optional1cup60%cacaobittersweetchocolatebakingchips,melted

1.Placeeggwhitesinalargebowl;letstandatroomtemperature30minutes.Preheatovento225°.

2.Placesugarandstrawberriesinafoodprocessor;processuntilpowdery.Addgelatin;pulsetoblend.3.Beateggwhitesonmediumspeeduntilfoamy,addingvanillaifdesired.Graduallyaddgelatinmixture,1tablespoonatatime,beatingonhighuntilsugarisdissolved.Continuebeatinguntilstiffglossypeaksform.4.Cutasmallholeinthetipofapastrybagorinacornerofafood-safeplasticbag;inserta#1Mstartip.Transfermeringuetobag.Pipe2-in.roses11/2in.apartontoparchmentpaper-linedbakingsheets.5.Bake40-45minutesoruntilsetanddry.Turnoffoven(donotopenovendoor);leavemeringuesinoven11/2hours.Removefromoven;coolcompletelyonbakingsheets.6.Removemeringuesfrompaper.Dipbottomsinmeltedchocolate;allowexcesstodripoff.Placeonwaxedpaper;letstanduntilset,about45minutes.Storeinanairtightcontaineratroomtemperature.PERSERVING1cookieequals33cal.,1gfat(1gsat.fat),0chol.,9mgsodium,6gcarb.,tracefiber,1gpro.DiabeticExchange:1/2starch.

HOWTO

TESTFORSTIFFPEAKS

Stiffpeaksareachievedwhenthewhitesstandupinpoints,ratherthancurlingover.Ifyoutiltthebowl,thewhitesshouldn’tmove.Sugarisdissolvedwhenthemixturefeelssilky-smoothbetweenyourfingers.

PatrioticSugarCookiesOnethingIespeciallyloveaboutthesesugarcookiesisthatthey’redurableandshipwell,sothey’reawonderfultreattosendtothetroopsoverseas.Getagrouptogethertohaveyourownbaking-decorating-packingparty!—SUSANWHETZELPEARISBURG,VA

PREP:11/4HOURS+CHILLING•BAKE:10MIN./BATCH+COOLING•MAKES:10DOZEN

1cupbutter,softened1/2cupcreamcheese,softened2cupssugar4largeeggs11/2teaspoonsvanillaextract1teaspoonlemonextract5cupsall-purposeflour2teaspoonsbakingpowder1teaspoonsaltDecoratingicingand/orcoloredsugars

1.Inalargebowl,creamthebutter,creamcheeseandsugaruntillightandfluffy.Beatineggsandextracts.Combinetheflour,bakingpowderandsalt;graduallyaddtocreamedmixtureandmixwell.Coverandrefrigeratefor2hoursoruntileasytohandle.

2.Onalightlyflouredsurface,rolloutdoughto1/4-in.thickness.Cutwithfloured2-to3-in.star-andflag-shapedcookiecutters.Place1in.apartonungreasedbakingsheets.Sprinklewithcoloredsugarsasdesired.

3.Bakeat350°for9-11minutesoruntilset.Coolfor2minutesbeforeremovingfrompanstowirerackstocoolcompletely.Decoratewithicingandadditionalsugarsifdesired.NOTEIfshippingthesecookies,considerdecoratingwithroyalicing.PERSERVING1cookieequals51cal.,2gfat(1gsat.fat),12mgchol.,42mgsodium,7gcarb.,tracefiber,1gpro.DiabeticExchange:1/2starch.

CoolWatermelonPopsThekidsaregoingtoflipwhentheyseethesepicture-perfectpops.—TASTEOFHOMETESTKITCHEN

PREP:20MIN.+FREEZING•MAKES:28POPS

2cupsboilingwater1cupsugar1package(3ounces)watermelongelatin1envelopeunsweetenedwatermeloncherryKool-Aidmix2cupsrefrigeratedwatermelonjuiceblend1/3cupminiaturesemisweetchocolatechips2cupspreparedlimeade2to3teaspoonsgreenfoodcoloring,optional28freezerpopmoldsor28papercups(3ounceseach)andwoodenpopsticks

1.Inalargebowl,combinethewater,sugar,gelatinandKool-Aidmix;stiruntilsugarisdissolved.Addthewatermelonjuice.Filleachmoldorcupwith3tablespoonswatermelonmixture.Freezeuntilalmostslushy,about1hour.Sprinklewithchocolatechips.Topmoldswithholders.Ifusingcups,topwithfoilandinsertsticksthroughfoil.Freeze.2.Inasmallbowl,combinelimeadeandfoodcoloringifdesired.Ifusingfreezermolds,removeholders.Ifusingpapercups,removefoil.Pourlimeademixtureovertops.Returnholdersorfoil.Freezeuntilfirm.PERSERVING1popequals64cal.,1gfat(tracesat.fat),0chol.,11mgsodium,15gcarb.,tracefiber,tracepro.DiabeticExchange:1starch.

5INGREDIENTSFASTFIX

FruityCerealBarsWithdriedappleandcranberries,thesecrispycerealbarsareperfectforsnacksorbrown-baglunches.—GIOVANNAKRANENBERGCAMBRIDGE,MN


3tablespoonsbutter1package(10ounces)largemarshmallows6cupscrispricecereal1/2cupchoppeddriedapple1/2cupdriedcranberries

1.Inalargesaucepan,combinebutterandmarshmallows.Cookandstirovermedium-lowheatuntilmelted.Removefromtheheat;stirinthecereal,applesandcranberries.2.Patintoa13x9-in.pancoatedwithcookingspray;cool.Cutintosquares.PERSERVING1barequals105cal.,2gfat(1gsat.fat),5mgchol.,102mgsodium,22gcarb.,tracefiber,1gpro.DiabeticExchange:11/2starch,1/2fat.

5INGREDIENTSFASTFIX

MakeoverCookoutCaramelS’moresTheseclassictreatsmakeagreatfinishtoaninformalsummertimecookoutinthebackyard.Andtoastingthemarshmallowsextendsourafter-dinnertimetogether,givingussomethingfuntodoasafamily.—MARTHAHASEMANHINCKLEY,IL


8largemarshmallows4wholereducedfatgrahamcrackers,halved2teaspoonsfat-freechocolatesyrup2teaspoonsfat-freecaramelicecreamtopping

Usingalong-handledfork,toastmarshmallows6in.frommediumheatuntilgoldenbrown,turningoccasionally.Placetwomarshmallowsoneachoffourgrahamcrackerhalves.Drizzlewithchocolatesyrupandcarameltopping.Topwithremainingcrackers.

PERSERVING1s’moreequals87cal.,1gfat(1gsat.fat),1mgchol.,82mgsodium,20gcarb.,1gfiber,1gpro.DiabeticExchange:1starch.

THESKINNY

Theoriginals’moreusedfull-fatgrahamcrackersandcaramel,aswellashalfofachocolatebarperserving.Switchingtolighteringredients—especiallythechocolate—savedsignificantfatandsaturatedfat.

DeconstructedRaspberryPieIttookusacoupleoftriestogetthecrumbcrustjustrightinthisfun-to-make,fun-to-eatdessert.Tryitwithfreshstrawberriesorblueberriesifyoulike.—TASTEOFHOMETESTKITCHEN


22/3cupsfreshraspberries2teaspoonssugar1/2cupgrahamcrackercrumbs2tablespoonsbutter,melted4tablespoonswhippedcream1/4teaspoonbakingcocoa

1.Inasmallbowl,combinetheraspberriesandsugar;setaside.2.Inanothersmallbowl,combinecrackercrumbsandbutter.Pressintoan8x6-in.rectangleonanungreasedbakingsheet.Bakeat350°for5-6minutesoruntillightlybrowned.Coolcompletelyonawirerack.Breakintolargepieces.

3.Toassemble,dividehalfofgrahamcrackerpiecesamongfourdessertplates;topwith1/3cupraspberries.Repeatlayers.Topeachwith1tablespoonwhippedcreamanddustwithcocoa.PERSERVING1servingequals153cal.,8gfat(4gsat.fat),18mgchol.,109mgsodium,20gcarb.,6gfiber,2gpro.DiabeticExchange:11/2fat,1fruit,1/2starch.

SnickerdoodlesTheseirresistiblecookiesaresoftontheinsideandcrunchyontheoutside.—ASHLEYWISNIEWSKICHAMPAIGN,IL

PREP:30MIN.•BAKE:10MIN./BATCH•MAKES:3DOZEN

1/4cupbutter,softened1cupplus2tablespoonssugar,divided1largeegg1tablespoonagavenectar1teaspoonvanillaextract13/4cupswhitewholewheatflour1/2teaspoonbakingsoda1/2teaspooncreamoftartar2teaspoonsgroundcinnamon

1.Inabowl,creambutterand1cupsugaruntilblended.Beatinegg,agavenectarandvanilla.Combinetheflour,bakingsodaandcreamoftartar;graduallybeatintocreamedmixture.2.Inasmallbowl,combinecinnamonandremainingsugar.Shapedoughinto1-in.balls;rollincinnamon-sugar.Place2in.apartongreasedbakingsheets.Bakeat375°for9-11minutesoruntillightlybrowned.Cool2minutesbeforeremovingfrompanstowireracks.PERSERVING1cookieequals52cal.,1gfat(1gsat.fat),8mgchol.,24mgsodium,10gcarb.,1gfiber,1gpro.DiabeticExchange:1/2starch.

5INGREDIENTSFASTFIX

SweetPineappleCiderThebestthingaboutthisrecipe?Youcanmakeithoursaheadsoyoucanspendmoretimewithyourguests.Andyoucankeepitwarmonthestovetoporinaslowcookerthroughouttheparty.—MARYPRICEYOUNGSTOWN,OH


2smallapples,divided10wholecloves1bottle(48ounces)unsweetenedapplejuice4cans(6ounceseach)unsweetenedpineapplejuice2cinnamonsticks(3inches)

1.Coreandcutoneappleinto10slices.Insertonecloveintoeachslice.InaDutchoven,combinejuices.Addappleslicesandcinnamonsticks.Bringtoaboil.Reduceheat;simmer,uncovered,for15-20minutesoruntilflavorsareblended.2.Discardtheappleslicesandcinnamonsticks.Coreandcutremainingappleinto12slices.Ladleciderintomugs;garnishwithappleslices.Servewarm.

PERSERVING3/4cupequals93cal.,tracefat(tracesat.fat),0chol.,5mg

sodium,23gcarb.,tracefiber,tracepro.DiabeticExchange:11/2fruit.

FASTFIX

CaramelCornTreatsThesetreats,afunky-funversionofRiceKrispiesquares,areacinchtomakeandwilldelightthekiddies.—CATHYTANGREDMOND,WA


5cupscaramelcorn2cupsminiaturepretzels1cupminiaturecheddarcheesefish-shapedcrackers11/4cupsReese’spieces,divided1package(101/2ounces)miniaturemarshmallows1/4cupbutter,cubed1/4teaspoonvanillaextract

1.Inalargebowl,combinethecaramelcorn,pretzels,crackersand1cupReese’spieces.Inalargemicrowave-safebowl,meltmarshmallowsandbutter;addvanillaandstiruntilsmooth.Pouroverpretzelmixture;stiruntilwellcoated.2.Pressintoagreased13x9-in.pan.SprinklewithremainingReese’spieces;presslightly.Letstanduntilset.Cutintobars.

PERSERVING1barequals161cal.,5gfat(3gsat.fat),6mgchol.,128mgsodium,28gcarb.,1gfiber,2gpro.DiabeticExchange:11/2starch,1fat.

BlackCatDipperswithPumpkinPieDipHere’saneasyrecipesuretoimpresspartyguests.Theblackcatcutoutsthataccompanythein-a-dashdiparepreparedwithconvenientrefrigeratedpiepastry.—DIANETURNERBRUNSWICK,OH

PREP:20MIN.•BAKE:10MIN./BATCH•MAKES:21/2DOZENBLACKCATS(3CUPSDIP)

1package(8ounces)creamcheese,softened1can(15ounces)solid-packpumpkin1cupconfectioners’sugar1tablespoonpumpkinpiespice1tablespoonhoney1package(15ounces)refrigeratedpiepastry1largeegg1tablespoonmilkBlackpastefoodcoloring1/4cupsugar1/2teaspoongroundcinnamon

1.Inalargebowl,beatcreamcheeseuntilfluffy.Addthepumpkin,confectioners’sugar,piespiceandhoney;beatuntilsmooth.Coverandrefrigerateuntilserving.

2.Rollouteachpiepastrydirectlyonanungreasedbakingsheetto1/8-in.thickness.Cutwithafloured2-in.cat-shapedcookiecutter,leavingatleast1in.betweencutouts.Removeexcessdoughandrerollscrapsifdesired.Beattheegg,milkandfoodcoloring;brushovercutouts.Combinesugarandcinnamon;sprinkleovercutouts.3.Bakeat400°for6-7minutesoruntiledgesbegintobrown.Removetowirerackstocool.Servewithpumpkindip.PERSERVING1blackcatwith2tablespoonsdipequals152cal.,8gfat(4gsat.fat),18mgchol.,97mgsodium,18gcarb.,1gfiber,2gpro.DiabeticExchange:11/2fat,1starch.

Boo-rrificKissesThesecutemeringuecookieslookliketinyghosts.Andwithjust15caloriesapiece,eachlittletreatcanbeenjoyedguilt-free!—PHYLLISSCHMALZKANSASCITY,KS

PREP:20MIN.•BAKE:40MIN.+STANDING•MAKES:21/2DOZEN

2largeeggwhites1/2teaspoonvanillaextract1/4teaspoonalmondextract1/8teaspooncidervinegar1/2cupsugarOrangefoodcoloring,optional11/2teaspoonsminiaturesemisweetchocolatechips

1.Placeeggwhitesinasmallbowl;letstandatroomtemperaturefor30minutes.Addextractsandvinegar;beatonmediumspeeduntilsoftpeaksform.Graduallybeatinsugar,1tablespoonatatime,onhighuntilstiffglossypeaksformandsugarisdissolved,about6minutes.Beatinfoodcoloringifdesired.2.Cutasmallholeinthecornerofapastryorplasticbag;inserta#10round

pastrytip.Fillbagwitheggwhitemixture.Pipe11/2-in.-diameterghostsontoparchmentpaper-linedbakingsheets.Addtwochipsoneachforeyes.3.Bakeat250°for40-45minutesoruntilsetanddry.Turnovenoff;leavecookiesinovenfor1hour.Carefullyremovefromparchmentpaper.Storeinanairtightcontainer.PERSERVING1cookieequals15cal.,tracefat(tracesat.fat),0chol.,4mgsodium,3gcarb.,tracefiber,tracepro.DiabeticExchange:Freefood.

TOPTIP

Theseareamazing!Someofmyvariationsareaddingorangeextract,applepieseasoning,orinstanthazelnutcoffeegranules.That’sthebest!MymomandIlovethem.—LJOBERLETASTEOFHOME.COM


MakeoverSweetPotatoPecanPieTasteofHomelightenedupmycherishedpierecipeandkeptallthefestivefallflavors.—MARGIEWILLIAMSMOUNTJULIET,TN

PREP:25MIN.•BAKE:45MIN.+CHILLING•MAKES:8SERVINGS

1sheetrefrigeratedpiepastry11/2cupsmashedsweetpotatoes1/3cup2%milk1/4cuppackeddarkbrownsugar1tablespoonreducedfatbutter,melted1/2teaspoonvanillaextract1/4teaspoonsalt1/2teaspoongroundcinnamon1/4teaspoongroundallspice1/4teaspoongroundnutmeg

PECANLAYER1largeegg1/3cuppackeddarkbrownsugar

1/3cupcornsyrup1tablespoonreducedfatbutter,melted1/4teaspoonvanillaextract2/3cupchoppedpecans

1.Onalightlyflouredsurface,unrollpastry.Transfertoa9-in.pieplate.Trimpastryto1/2in.beyondedgeofplate;fluteedges.

2.Inasmallbowl,combinethesweetpotatoes,milk,brownsugar,butter,vanilla,saltandspices.Spreadevenlyintopastryshell.3.Forpecanlayer,inanothersmallbowl,whiskeggandbrownsugaruntilblended.Addthecornsyrup,butterandvanilla;mixwell.Stirinpecans.Pouroversweetpotatomixture.4.Bakeat350°for45-55minutesoruntilaknifeinsertednearthecentercomesoutclean.Coolcompletelyonawirerack.Refrigerateforatleast3hoursbeforeserving.PERSERVING1pieceequals363cal.,17gfat(5gsat.fat),36mgchol.,255mgsodium,53gcarb.,3gfiber,4gpro.

PumpkinPecanCustardMyfamilylovespumpkinpie,butthisisadelicious,creamy,healthieralternative,andwedon’tmissthecrustatall.—ABBYBOOTHCOWETA,OK

PREP:20MIN.•BAKE:35MIN.+CHILLING•MAKES:8SERVINGS

1can(15ounces)solid-packpumpkin1can(12ounces)reducedfatevaporatedmilk3/4cupeggsubstitute1/3cuppackedbrownsugar11/2teaspoonsvanillaextract1teaspoongroundcinnamon1/2teaspoongroundginger1/4teaspoongroundcloves1/8teaspoonsalt

TOPPING3tablespoonsall-purposeflour3tablespoonsbrownsugar1/2teaspoongroundcinnamon2tablespoonscoldbutter1/2cupchoppedpecans

1.Inalargebowl,combinethefirstnineingredients.Transfertoeight6-oz.ramekinsorcustardcups.Placeinabakingpan;add1in.ofboilingwatertopan.Bake,uncovered,at325°for20minutes.2.Meanwhile,fortopping,inasmallbowl,combinetheflour,brownsugarandcinnamon.Cutinbutteruntilcrumbly.Stirinpecans.Sprinkleovercustards.Bake15-20minuteslongeroruntilaknifeinsertednearthecentercomesoutclean.3.Removeramekinsfromwaterbath;coolfor10minutes.Coverandrefrigerateforatleast4hours.PERSERVING1custardequals213cal.,9gfat(3gsat.fat),11mgchol.,160mgsodium,27gcarb.,3gfiber,7gpro.DiabeticExchange:2starch,11/2fat.

Cranberry-PumpkinSpiceCakeEventhoughthiscakeislight,mykidsloveit!Istockuponcannedpumpkininthefallwhenit’sonsalesoIcanmakeitallyear.—CAMILAFORGEMURRAY,UT


1largeegg1largeeggwhite1/2cupcannedpumpkin2tablespoonsbutter,melted1tablespooncanolaoil1teaspoonvanillaextract1cupall-purposeflour3/4cuppackedbrownsugar1teaspoonbakingpowder1/2teaspoongroundcinnamon1/4teaspoonbakingsoda1/4teaspoonsalt1/3cupdriedcranberries1/4cupchoppedwalnuts2teaspoonsgratedorangepeel1teaspoonconfectioners’sugar

1.Preheatovento350°.Meanwhile,coata9-in.-squarebakingpanwithcookingspray.2.Inalargebowl,beateggandeggwhiteuntilfoamy.Addpumpkin,meltedbutter,oilandvanilla;beatuntilwellblended.Inanotherbowl,whiskflour,brownsugar,bakingpowder,cinnamon,bakingsodaandsalt;stirintoeggmixture.Stirincranberries,walnutsandorangepeel.Transfertopreparedpan.3.Bake20-25minutesoruntilatoothpickinsertedincentercomesoutclean.Coolcompletelyinpanonawirerack.Sprinklewithconfectioners’sugarbeforeserving.PERSERVING1pieceequals208cal.,7gfat(2gsat.fat),30mgchol.,192mgsodium,34gcarb.,1gfiber,4gpro.DiabeticExchange:2starch,11/2fat.

Pear-CranberryGingerbreadCakeIlovethewarm,spicyflavorsandfestivefallfruitsinthisupside-downgingerbreadcake.Itcouldhaveaspecialplaceatanyholidaybuffet.—CHRISTINAMETKECALGARY,AB


3/4cupbutter,melted,divided2/3cuppackedbrownsugar,divided3mediumpears,sliced2cupsfreshorfrozencranberries,thawed3/4cupbrewedchaitea1/2cupsugar1/2cupmolasses1largeegg2cupsall-purposeflour1teaspoongroundginger1teaspoongroundcinnamon1/2teaspoonsalt1/2teaspoonbakingsoda1/2teaspoongroundcloves

1/4teaspoongroundnutmeg

1.Pour1/4cupmeltedbutterintoa13x9-in.bakingdish;sprinklewith1/3cupbrownsugar.Arrangepearsandcranberriesinasinglelayeroverbrownsugar.2.Inasmallbowl,beatthebrewedtea,sugar,molasses,eggandremainingbutterandbrownsugaruntilwellblended.Combinetheremainingingredients;graduallybeatintoteamixtureuntilblended.3.Spoonoverpears.Bakeat350°for35-45minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor10minutesbeforeinvertingontoaservingplate.Servewarm.PERSERVING1pieceequals166cal.,6gfat(4gsat.fat),24mgchol.,124mgsodium,27gcarb.,1gfiber,2gpro.DiabeticExchange:11/2starch,1fat.

Gluten-FreeKahluaDessertWhetheryoufollowagluten-freedietornot,you’lldelightineverybiteofthiscreamytreat.It’saccentedwithsubtlenotesofKahlua.—MELISSAMCCRADYWAUWATOSA,WI


1cupgluten-freecornflakes,crushed2tablespoonsbutter,melted2teaspoonsunflavoredgelatin1/4cupcoldwater12ouncesreducedfatcreamcheese2tablespoonssugar2/3cupfat-freesweetenedcondensedmilk1/4cupKahlua(coffeeliqueur)2cupsfat-freewhippedtopping2ouncesdarkchocolatecandybar,meltedFreshraspberriesandmintleaves,optional

1.Combinecornflakecrumbsandbutter;pressontothebottomofa9-in.-squarepancoatedwithcookingspray.Refrigeratefor10minutes.2.Meanwhile,inasmallsaucepan,sprinklegelatinovercoldwater;letstand1minute.Heatoverlowheat,stirringuntilgelatiniscompletelydissolved.Removefromtheheatandsetaside.3.Inalargebowl,beatcreamcheeseandsugaruntilsmooth.Beatinthemilk,Kahluaandgelatinmixtureuntilblended.Gentlyfoldinwhippedtopping;pourovercrust.Refrigerateforatleast4hoursoruntilfirm.4.Drizzlewithmeltedchocolate;garnishwithraspberriesandmintleavesifdesired.NOTEReadallingredientlabelsforpossibleglutencontentpriortouse.Ingredientformulascanchange,andproductionfacilitiesvaryamongbrands.Ifyou’reconcernedthatyourbrandmaycontaingluten,contactthecompany.PERSERVING1piece(calculatedwithoutraspberries)equals217cal.,9gfat(6gsat.fat),28mgchol.,176mgsodium,25gcarb.,1gfiber,5gpro.DiabeticExchange:2fat,11/2starch.

CutoutSugarCookiesWedreamedupthesechewysugarcookiesthataresurprisinglylowinfat.Decoratedfortheholidayswithcoloredsugar,sprinklesorfrosting,theywon’tlastlong…somakesureyoustashsomeawayforSanta!—TASTEOFHOMETESTKITCHEN

PREP:25MIN.+CHILLING•BAKE:10MIN./BATCH•MAKES:21/2DOZEN

6tablespoonsbutter,softened1/2cupsugar1/2cuppackedbrownsugar1largeegg1teaspoonvanillaextract2tablespoonsvegetableoil1tablespoonlightcornsyrup11/2cupsall-purposeflour1/4cupcornmeal1/2teaspoonbakingpowder1/2teaspoonsalt11/4cupscoloredsugarofyourchoice

1.Inalargebowl,beatbutterandsugarsuntilcreamy.Beatineggandvanilla.Beatinoilandcornsyrup.Combinetheflour,cornmeal,bakingpowderandsalt.Addtocreamedmixturejustuntilblended.Divideinhalf;wrapeachportioninplasticwrap.Refrigerateforatleast2hours.

2.Onalightlyflouredsurface,rolldoughoutto1/4-in.thickness.Cutoutdoughwithlightlyfloured21/2-in.cookiecutters.Place2in.apartonbakingsheetscoatedwithcookingspray.Sprinkleeachcutoutwith2teaspoonscoloredsugar.Bakeat350°for7-9minutesoruntilsetandbottomsarelightlybrowned.Coolfor2minutesbeforeremovingtowirerackstocoolcompletely.PERSERVING1cookieequals117cal.,3gfat(2gsat.fat),13mgchol.,98mgsodium,21gcarb.,tracefiber,1gpro.DiabeticExchange:11/2starch.

5INGREDIENTSFASTFIX

CranberryPomegranateMargaritasIcameupwiththisbeveragetoserveatholidaycelebrationsforadifferentkindofmargarita.It’slight,refreshing,andlooksbeautifulwithsugarcrystalsonglassrims.—MINDIEHILTONSUSANVILLE,CA


41/2cupsdietlemon-limesoda,chilled11/2cupstequila11/2cupscranberryjuice,chilled11/2cupspomegranatejuice,chilledPomegranateslicesandfrozencranberries,optional

Inapitcher,combinethesoda,tequilaandjuices.Serveinchilledglasses.Garnishwithpomegranateandcranberriesifdesired.

PERSERVING3/4cupequals97cal.,tracefat(tracesat.fat),0chol.,13mg

sodium,8gcarb.,tracefiber,tracepro.

CranberryTrifleYou’dneverguessthatthisstunningtriflehasbeenlightenedup.Itboastsalloftheoriginal’sfestiveflavor,buthasonlyhalfthefatandfarfewercalories!—SONYALABBEWESTHOLLYWOOD,CA


1package(16ounces)frozenunsweetenedstrawberries,thawed1package(12ounces)freshorfrozencranberries1cupsugar1/2cupwater4teaspoonsgratedorangepeel1package(8ounces)reducedfatcreamcheese1/4cuppackedlightbrownsugar1/2teaspoonvanillaextract1carton(8ounces)frozenwhippedtopping,thawed2loaves(103/4ounceseach)frozenreducedfatpoundcake,thawedandcubed

1.Inalargesaucepan,combinethefirstfiveingredients.Cookovermediumheatuntiltheberriespop,about15minutes.Coolcompletely.

2.Meanwhile,inalargebowl,beatthecreamcheese,brownsugarandvanillauntilsmooth.Foldinthewhippedtopping.3.Placeathirdofthecakecubesina3-qt.triflebowl;topwithathirdofthecranberrymixtureandathirdofthecreamcheesemixture.Repeatlayerstwice.Coverandrefrigerateforatleast2hoursbeforeserving.PERSERVING1cupequals316cal.,12gfat(6gsat.fat),33mgchol.,254mgsodium,49gcarb.,2gfiber,4gpro.

5INGREDIENTSFASTFIX

SpicedCoffeeThisisagreatdrinktofixonachillynight.Ilovetoexperimentwithflavoredcoffeesandthisoneisdefinitelyworthtrying.—JILLGARNCHARLOTTE,MI


2cupswater5teaspoonsinstantcoffeegranules1/2cinnamonstick(3inches)4wholecloves5teaspoonssugarWhippedtopping,optional

Inasmallsaucepan,combinethewater,coffeegranules,cinnamonstickandcloves.Bringtoaboil.Removefromtheheat;coverandletstandfor5-8minutes.Strainanddiscardspices.Stirinsugaruntildissolved.Ladleintomugs.Servewithwhippedtoppingifdesired.PERSERVING1cup(calculatedwithoutwhippedtopping)equals46cal.,tracefat(tracesat.fat),0chol.,1mgsodium,11gcarb.,0fiber,tracepro.DiabeticExchange:1/2starch.

MakeoverCherryAlmondMoussePieWithlessthanhalfthefatoftheoriginalpie,thismakeoverisawin!Everybodylovesthefestivechocolate-cherryflavors.—JULIEHIEGGELKEGRAYSLAKE,IL


1can(14ounces)fat-freesweetenedcondensedmilk,divided1ounceunsweetenedchocolate,chopped1/2teaspoonalmondextract,divided1frozenpieshell,baked1jar(10ounces)maraschinocherries,drained1package(8ounces)fat-freecreamcheese3/4cupcoldwater1package(1ounce)sugar-freeinstantvanillapuddingmix2cupsreducedfatwhippedtopping1/4cupchoppedalmonds,toastedChocolatecurls,optional

1.Inasmallsaucepanoverlowheat,cookandstir1/2cupmilkandchocolatefor4-5minutesoruntilthechocolateismelted.Stirin1/4teaspoonextract.Pourintopieshell;setaside.2.Setasideeightwholecherriesforgarnish.Choptheremainingcherries;setaside.Inalargebowl,beatcreamcheeseuntilsmooth.Graduallybeatinwaterandremainingmilk.Addpuddingmixandremainingextract;mixwell.Foldinwhippedtopping.Stirinalmondsandreservedchoppedcherries.3.Pouroverthepie.Refrigeratefor4hoursoruntilset.Garnishwithwholecherriesandchocolatecurlsifdesired.PERSERVING1piece(calculatedwithoutchocolatecurls)equals426cal.,13gfat(7gsat.fat),14mgchol.,453mgsodium,69gcarb.,1gfiber,10gpro.

THESKINNY

Theoriginalrecipeusedregularsweetenedcondensedmilkandfull-fatcreamcheese.Switchingtothefat-freeversionssavedawhopping14gramsoffatand9gramsofsaturatedfatperslice!

CreamyEggnogIhavebeenmakingthisvelvety-smootheggnogonChristmasDayforabout40years.Myfamilyalwayslooksforwardtothistraditionaltreat.Feelfreetoaddalittlecoffee-flavoredliqueur.—BARBARASMITHCHIPLEY,FL

PREP:20MIN.+CHILLING•COOK:25MIN.•MAKES:8SERVINGS

2largeeggs,separated1can(14ounces)fat-freesweetenedcondensedmilk1/4teaspoonsalt4cups2%milk,divided1teaspoonvanillaextract1/8teaspoongroundnutmeg2tablespoonssugar1/8teaspooncreamoftartarAdditionalgroundnutmeg,optional

1.Inasmallheavysaucepan,whisktheeggyolks,sweetenedcondensedmilkandsaltuntilblended.Stirin2cupsmilk.Cookovermedium-lowheatfor20-30minutesoruntilbubblesformaroundsidesofpanandathermometerreadsatleast160°,stirringconstantly.(Donotboil.)Immediatelyremovefromheat.2.Pourintoalargebowl.Placebowlinanice-waterbath,stirringfrequentlyuntilcooled.Stirinthevanilla,nutmegandremainingmilk.Refrigerateuntilcold.3.Inasmallheavysaucepan,combinetheeggwhites,sugarandcreamoftartar.Withahandmixer,beatonlowspeedfor1minute.Continuebeatingoverlowheatuntileggmixturereaches160°,about4minutes.4.Transfertoabowl.Beatuntilstiffglossypeaksformandthesugarisdissolved.Gentlystirintothemilkmixtureuntilblended.Sprinkleeachservingwithnutmegifdesired.

PERSERVING3/4cupequals232cal.,4gfat(2gsat.fat),68mgchol.,203mgsodium,40gcarb.,tracefiber,9gpro.

SunshineCrepesMyfamilywantedcoffeeandsomethinglightforaspecialbreakfast,soIwhippedupthesesweetandfruitycrepes.Theywereabighitwitheveryone!—MARYHOBBSCAMPBELL,MO

PREP:15MIN.+CHILLING•COOK:15MIN.•MAKES:6SERVINGS

2/3cupmilk2largeeggs1tablespooncanolaoil1/2cupall-purposeflour1teaspoonsugar1/4teaspoonsalt

FILLING1can(20ounces)crushedpineapple,drained1can(11ounces)mandarinoranges,drained1teaspoonvanillaextract1carton(8ounces)frozenwhippedtopping,thawedConfectioners’sugar

1.Inalargebowl,beatthemilk,eggsandoil.Combinetheflour,sugarandsalt;addtomilkmixtureandmixwell.Coverandrefrigeratefor1hour.2.Coatan8-in.nonstickskilletwithcookingspray;heatovermediumheat.Stircrepebatter;pour2tablespoonsintocenterofskillet.Liftandtiltpantocoatbottomevenly.Cookuntiltopappearsdry;turnandcook15-20secondslonger.Removetoawirerack.Repeatwithremainingbatter,coatingskilletasneeded.

Whencool,stackcrepeswithwaxedpaperorpapertowelsinbetween.3.Forfilling,inalargebowl,combinethepineapple,orangesandvanilla;foldinwhippedtopping.Spoon1/3cupdownthecenterofeachcrepe;rollup.Dustwithconfectioners’sugar.PERSERVING2crepesequals302cal.,11gfat(8gsat.fat),75mgchol.,136mgsodium,43gcarb.,1gfiber,5gpro.DiabeticExchange:2starch,2fat,1fruit.

Gluten-FreePeanutButterKissCookiesServethesechocolate-toppedcookies,andeveryonewillwanttokissthecook!Forachangeofpace,trythemwithchunkypeanutbutter,too.—CANADA60TASTEOFHOMEONLINECOMMUNITY

PREP:20MIN.+CHILLING•BAKE:10MIN./BATCH•MAKES:4DOZEN

1/4cupbutter-flavoredshortening11/4cupspackedbrownsugar3/4cupcreamypeanutbutter1largeegg1/4cupunsweetenedapplesauce3teaspoonsvanillaextract1cupwhitericeflour1/2cuppotatostarch1/4cuptapiocaflour1teaspoonbakingpowder3/4teaspoonbakingsoda

1/4teaspoonsalt48milkchocolatekisses,unwrapped

1.Inalargebowl,beatshortening,brownsugarandpeanutbutteruntilblended.Beatinegg,applesauceandvanilla(mixturewillappearcurdled).Inanotherbowl,whiskriceflour,potatostarch,tapiocaflour,bakingpowder,bakingsodaandsalt;graduallybeatintocreamedmixture.Refrigerate,covered,1hour.2.Preheatovento375°.Shapedoughintoforty-eight1-in.balls;place2in.apartonungreasedbakingsheets.Bake9-11minutesoruntilslightlycracked.Immediatelypressachocolatekissintocenterofeachcookie.Coolonpans2minutes.Removetowirerackstocool.NOTEReadallingredientlabelsforpossibleglutencontentpriortouse.Ingredientformulascanchange,andproductionfacilitiesvaryamongbrands.Ifyou’reconcernedthatyourbrandmaycontaingluten,contactthecompany.PERSERVING1cookieequals98cal.,5gfat(2gsat.fat),5mgchol.,67mgsodium,13gcarb.,tracefiber,2gpro.DiabeticExchange:1starch,1fat.

PeppermintSwirlFudgeIndulgeyoursweettoothwiththeserichswirledsquares.ForChristmasycolor,Iaddcrushedpeppermintcandiesandredfoodcoloring.—SUZETTEJURYKEENE,CA

PREP:15MIN.+CHILLING•MAKES:ABOUT11/2POUNDS

1teaspoonbutter1package(10to12ounces)whitebakingchips1can(16ounces)vanillafrosting1/2teaspoonpeppermintextract8dropsredfoodcoloring2tablespoonscrushedpeppermintcandies

1.Linea9-in.-squarepanwithfoilandgreasethefoilwithbutter;setaside.2.Inasmallsaucepan,meltchips;stiruntilsmooth.Removefromtheheat.Stirinfrostingandextract.Spreadintopreparedpan.3.Randomlyplacedropsoffoodcoloringoverfudge;cutthroughfudgewitha

knifetoswirl.Sprinklewiththepeppermintcandies.Refrigeratefor1houroruntilset.4.Usingfoil,liftfudgeoutofpan.Gentlypeelofffoil;cutfudgeinto1-in.squares.Storeinanairtightcontainer.PERSERVING1pieceequals45cal.,3gfat(1gsat.fat),1mgchol.,17mgsodium,6gcarb.,0fiber,tracepro.DiabeticExchange:1starch.

5INGREDIENTSFASTFIX

Cranberry-GrapeSpritzerHere’safestivealcohol-freedrinkthat’seasyonthewaistline.Asplashofclubsodagivesitsparkle.—KARENSCHWABENLENDERWAXHAW,NC


1/2cupcranberry-applejuice1/2cupgrapejuice1/4cupclubsodaLemonslice

Combinejuicesandclubsodainatallglass;addice.Garnishwithlemon.

PERSERVING11/4cups(calculatedwithoutlemonslice)equals134cal.,tracefat(tracesat.fat),0chol.,37mgsodium,33gcarb.,tracefiber,1gpro.

MakeoverWhiteFruitcakeIremembermymothermakingthisrecipeeveryChristmas,anditjustwouldn’tbeChristmasinourhomewithoutit,either.ThecooksatTasteofHomegaveitamuch-neededmakeoversowecanenjoyitwithouttheguilt.—JUDYGREBETZRACINE,WI

PREP:20MIN.+STANDING•BAKE:11/2HOURS+COOLING•MAKES:20SERVINGS

3/4cupredcandiedcherries3/4cupgreencandiedcherries11/4cupsbrandy,divided6largeeggs,separated2largeeggwhites1/2cupbutter,softened11/2cupssugar

4cupsall-purposeflour1/2cupunsweetenedapplesauce11/2cupsslicedalmonds11/2cupsgoldenraisins3/4cupflakedcoconut

1.Inasmallbowl,combinecherriesand1/4cupbrandy;letstandovernight.Placeeighteggwhitesinalargebowl;letstandatroomtemperaturefor30minutes.2.Inalargebowl,creambutterandsugaruntilwellblended.Addeggyolks,oneatatime,beatingwellaftereachaddition.Beatinremainingbrandy.Graduallyaddflourtothecreamedmixturealternatelywiththeapplesauce.3.Withcleanbeaters,beateggwhitesuntilstiffpeaksform;foldintobatter.Foldinthecherrymixture,almonds,raisinsandcoconut.Gentlyspoonintoa10-in.tubepanwithremovablebottomcoatedwithcookingspray.Bakeat300°for11/2-13/4hoursoruntilatoothpickinsertednearthecentercomesoutclean.

4.Coolfruitcakefor10minutesbeforeremovingfrompantoawireracktocoolcompletely.PERSERVING1sliceequals352cal.,11gfat(5gsat.fat),75mgchol.,80mgsodium,56gcarb.,2gfiber,7gpro.

ChocolateCherryCakeYoucanhaveyourcakeandeatittoowiththislower-calorietreat.Therichchocolatecakeisdrapedwithafantasticcherry-portsauce.—JACYNSIEBERTSANFRANCISCO,CA


2largeeggs2largeeggwhites1/2cupbuttermilk1/3cupstrongbrewedcoffee3tablespoonscanolaoil1teaspoonvanillaextract1cupall-purposeflour2/3cupbakingcocoa1/2cuppackedbrownsugar11/2teaspoonsbakingpowder1/4teaspoonbakingsoda

1/4teaspoonsalt

CHERRYTOPPING1/2cupcherryjuiceblend1/2cupportwineoradditionalcherryjuiceblend2/3cupdriedtartcherries2tablespoonshoneyDashsalt1package(12ounces)frozenpitteddarksweetcherries,thawedandhalved1tablespooncornstarch2tablespoonscoldwater1/2teaspoonalmondextract1cupsweetenedwhippedcream

1.Coata9-in.roundbakingpanwithcookingsprayandsprinklewithflour.Inalargebowl,beattheeggs,eggwhites,buttermilk,coffee,oilandvanillauntilwellblended.Combinetheflour,cocoa,brownsugar,bakingpowder,bakingsodaandsalt;graduallybeatintoeggmixtureuntilblended.2.Transfertopreparedpan.Bakeat350°for15-20minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolfor10minutesbeforeremovingfrompantoawirerack.Coolcompletely.3.Inalargesaucepan,combinethecherryjuice,wine,driedcherries,honeyandsalt.Bringtoaboil.Reduceheat;simmer,uncovered,8-11minutesoruntilliquidisreducedbyhalf.Addthedarkcherries;cookandstirfor2minutes.4.Combinecornstarchandwater;whiskintocherrymixture.Cookandstirfor1-2minutesoruntilthickened.Removefromtheheat;stirinextract.Cool.5.Servecakewithcherrytopping;garnishwithwhippedcream.PERSERVING1slicecakewith2tablespoonstoppingand1tablespoonwhippedcreamequals213cal.,8gfat(3gsat.fat),42mgchol.,153mgsodium,31gcarb.,2gfiber,4gpro.DiabeticExchange:2starch,11/2fat.

BasilCitrusCocktailThisirresistiblecocktailisfruity,fantasticandlowincalories!—TASTEOFHOMETESTKITCHEN

STARTTOFINISH:10MIN.•MAKES:1SERVING.

6freshbasilleaves11/2to2cupsicecubes2ounceswhitegrapefruitjuice2ouncesfreshlysqueezedmandarinorangejuice3/4ouncegin1/2ounceDomainedeCantongingerliqueur

1.Inacocktailshaker,muddlethebasilleaves.2.Fillshakerthree-fourthsfullwithice.Addthejuices,ginandgingerliqueur;coverandshakefor10-15secondsoruntilcondensationformsonoutsideofshaker.Strainintoachilledcocktailglass.PERSERVING1servingequals136cal.,tracefat(tracesat.fat),0chol.,tracesodium,14gcarb.,tracefiber,1gpro.

5INGREDIENTS

JelliedChampagneDessertThisrefreshingdessertlooksjustlikeaglassofbubblingchampagne.—JAMESSCHENDPLEASANTPRAIRIE,WI


1tablespoonunflavoredgelatin2cupscoldwhitegrapejuice,divided2tablespoonssugar2cupschampagneorclubsoda8freshstrawberries,hulled

1.Inasmallsaucepan,sprinklegelatinover1cupcoldgrapejuice;letstandfor1minute.Heatoverlowheat,stirringuntilgelatiniscompletelydissolved.Stirinsugar.Removefromtheheat;stirinremaininggrapejuice.Cooltoroomtemperature.2.Transfergelatinmixturetoalargebowl.Slowlystirinchampagne.Pourhalfofthemixtureintoeightchampagneorparfaitglasses.Addonestrawberrytoeachglass.Chillglassesandremaininggelatinmixtureuntilalmostset,about1hour.3.Placethereservedgelatinmixtureinablender;coverandprocessuntilfoamy.

Pourintoglasses.Chillfor3hoursoruntilset.

PERSERVING1/2cupequals96cal.,tracefat(tracesat.fat),0chol.,9mgsodium,13gcarb.,tracefiber,1gpro.DiabeticExchange:1starch.

Chocolate-DippedPhylloSticksLookingforsomethinglightandspecialtobakeupfortheholidays?Trythesecrunchytreats.They’regreatwithcoffeeoralongsidesorbetandsherbet.—PEGGYWOODWARDEASTTROY,WI

PREP:35MIN.•BAKE:5MIN./BATCH•MAKES:20STICKS

4sheetsphyllodough(14x9-inchsize)2tablespoonsbutter,melted1tablespoonsugar1/4teaspoongroundcinnamonCookingspray2ouncessemisweetchocolate,finelychopped1/2teaspoonshortening1/2ouncewhitebakingchocolate,melted

1.Preheatovento425°.Placeonesheetofphyllodoughonaworksurface;brushwithbutter.Coverwithasecondsheetofphyllo;brushwithbutter.(Keepremainingphyllodoughcoveredwithplasticwrapandadamptoweltopreventitfromdryingout.)Cutphylloinhalflengthwise.Cuteachhalfintofive41/2x23/4-in.rectangles.Tightlyrolleachrectanglefromonelongside,forminga41/2-in.-longstick.

2.Combinesugarandcinnamon.Coatstickswithcookingspray;sprinklewithcinnamon-sugar.Placeonanungreasedbakingsheet.Bakeat425°for3-5minutesoruntillightlybrowned.Removetoawireracktocool.Repeatwithremainingphyllodough,butterandcinnamon-sugar.3.Inamicrowave,meltsemisweetchocolateandshortening;stiruntilsmooth.Diponeendofphyllosticksinchocolate;allowextratodripoff.Placeonwaxedpaper;letstanduntilset.Drizzlewithwhitechocolate.PERSERVING1phyllostickequals38cal.,2gfat(1gsat.fat),3mgchol.,18mgsodium,4gcarb.,tracefiber,tracepro.

GeneralRecipeIndexAPPETIZERS(alsoseeSalsa;Snacks&SnackMixes)ColdAppetizers

AsparaguswithHorseradishDipChickenSaladPartySandwichesChilledPeaSoupShootersCrabAppetizerSpreadDeviledEggsGarbanzo-StuffedMiniPeppersMakeoverVeggiePizzaSquaresMargaritaGranitawithSpicyShrimpMexicanPinwheelsShrimpSaladAppetizersShrimpSpreadSmokedTroutPateTomato-BasilBruschetta

DipsCheesyBeanDipCreamyArtichokeDipMediterraneanEggplantDip

HotAppetizersAsianTunaBiteswithDijonDippingSauceBBQChickenPizzaRoll-UpBlueCheeseDateWrapsBrieCherryPastryCupsBuffaloChickenMeatballsCordonBleuAppetizersCrabRangoonFlankSteakCrostiniGarlic-HerbMiniQuichesGrilledNectarine&CheeseCrostiniGrilledShrimpAppetizerKabobsLittleMexicanPizzasMakeoverStuffedPotatoesMiniBaconQuichesSaucyAsianMeatballsSpinachDip-StuffedMushroomsSteamedTurkeyDumplings

APPLESApple’n’PepperSauteApple-CinnamonPorkLoinAppleOatmealCookiesApplePieOatmealDessert

AppleSquashSoupCinnamon-ApplePorkChopsFreshApple&PearSaladFruityCerealBarsPorkandAppleCurryQuickCrunchyAppleSaladSlowCookerBakedApplesSmokedTurkeyandAppleSaladSweetPineappleCider

APRICOTSSparklingPartyPunchTenderloinwithCremini-ApricotStuffingWarmApricotChickenSalad

ARTICHOKESArtichokeBreadCreamyArtichokeDipShrimpArtichokePasta

ASPARAGUSAsparaguswithHorseradishDipGardenQuinoaSaladGingeredBeefStir-FryTuscan-StyleRoastedAsparagus

AVOCADOSAvocadoShrimpSalsaAvocadoTomatoSalad

BACONBacon-CheddarMeatLoavesBacon-MapleCoffeeCakeBacon-SwissPorkChopsBlack-EyedPeas&HamBLTBowTiePastaSaladBlueCheeseDateWrapsCranberrySpinachSaladwithBaconDressingEasyBeans&PotatoeswithBaconLightLinguineCarbonaraMakeoverRigatoniwithBaconandAsparagusMakeoverSpinach-BaconQuicheMiniBaconQuichesNewEnglandClamChowderSundayBrunchCasserole

BANANASBananaBoatsBananaPancakeSnowmenBananaPuddingFrozenYogurtFruitPops

LeanGreenSmoothieTropicalMuesli

BARBECUE&BARBECUESAUCEApplesauceBarbecueChickenBarbecuedCountryRibsBBQChickenPizzaRoll-UpCarolina-StyleVinegarBBQChickenCranberrySweet-and-SourPorkQuick&EasyTurkeySloppyJoes

BEANSAppetizers

CheesyBeanDipGarbanzo-StuffedMiniPeppersLittleMexicanPizzas

Breakfast&BrunchBlackBean&WhiteCheddarFrittata

MainDishesBlackenedChickenandBeansCoconut-GingerChickpeas&TomatoesFreezerBurritosGnocchiwithWhiteBeansGrilledChickenwithBlackBeanSalsaItalianTurkeyMeatLoafLoadedMexicanPizzaPintoBeanTostadasRedBeansandSausageRosemaryChickenwithSpinach&BeansSkilletCassouletSweetPotato&BeanQuesadillasSweetPotatoeswithCilantroBlackBeansVegetableJambalaya

SaladsColorfulCornandBeanSaladOrzo-WhiteBeanGreekSaladRedBeansandRiceSaladTropicalFusionSaladwithSpicyTortillaRibbonsVeggieNicoiseSalad

SandwichesIndianSpicedChickpeaWraps

Soups&ChiliColoradoLambChiliHeartyChipotleChickenSoupHeartyNavyBeanSoupJumpin’EspressoBeanChiliSlow-CookedChickenChiliTuscanTurkeySoupWhiteBeanSoupwithEscarole

BEEF(alsoseeGroundBeef)Balsamic-GlazedBeefSkewersBeef&SpinachLoMeinBeefPitaswithYogurtSauceBerryNiceBrisketBraisedHanukkahBrisketChunkyBeef&VegetableSoupFlankSteakCrostiniGingeredBeefStir-FryMakeoverHashandEggsMaple-OrangePotRoastMediterraneanPotRoastDinnerMexicanShreddedBeefWrapsMoroccanBeefKabobsOpen-FacedRoastBeefSandwichesPepperSteakwithPotatoesSassyPotRoastSaucyBeefwithBroccoliSirloininWineSauceSirloinwithMushroomSauceSo-EasySwissSteakSpinachBeefSaladSteakFriedRiceStir-FriedSteak&VeggiesTenderloinwithCremini-ApricotStuffing

BELLPEPPERSApple’n’PepperSauteCalicoPepperFrittataCrustedRedSnapperMakeoverSausage-StuffedPeppersPhillyCheeseFakesforTwoSausage&PepperswithCheesePolentaSpud-StuffedPeppersTurkeyTacoSalad

BEVERAGESBasilCitrusCocktailCantaloupeBananaSmoothiesCherryCobblerSmoothiesCranberry-GrapeSpritzerCranberryPomegranateMargaritasCreamyEggnogIcedLemonTeaLeanGreenSmoothieSparklingPartyPunchSpicedCoffeeSpicyTomatoJuiceSweetPineappleCider

BISCUITS&BISCUITMIXCinnamonFruitBiscuitsGreenBeanHamQuicheMakeoverTurkeyBiscuitBakeSausageEggPuff

BLACKBERRIESBlackberryCobblerBlackberryNectarinePieBlackberryWholeWheatCoffeeCakeSweet-ChiliSalmonwithBlackberries

BLUEBERRIESBlueberryChickenSaladBlueberryCoffeeCakeBlueberryCornMuffinsFruit&GranolaCrispwithYogurtGrilledPeaches’n’BerriesMakeoverBlueberryFrenchToastPorkwithBlueberryHerbSauceSlow-CookedTurkeywithBerryCompoteSwirledBlueberryFrozenYogurt

BREADS(alsoseeBiscuits&BiscuitMix)ArtichokeBreadAuthenticBostonBrownBreadBlueberryCornMuffinsChocolateChip-CranberrySconesCranberryQuickBreadCranberryWholeWheatBagelsCrustyHomemadeBreadHoney-OatPanRollsHoneySpiceBreadMultigrainCinnamonRollsOatmealBreadPumpkinDinnerRollsSwissBeerBread

BREAKFAST&BRUNCHRECIPESBeverages

CantaloupeBananaSmoothiesCherryCobblerSmoothiesLeanGreenSmoothie

Breads&CoffeeCakesBacon-MapleCoffeeCakeBlackberryWholeWheatCoffeeCakeBlueberryCoffeeCakeCinnamonFruitBiscuitsCranberryWholeWheatBagels

Lemon-YogurtTeaCakesMultigrainCinnamonRolls

CerealsDelectableGranolaPineappleOatmealRaisinNutOatmealSlowCookerHoneyGranolaTropicalMuesli

MainDishesApplesauceOatmealPancakesBakedHamwithOrangeGlazeBananaPancakeSnowmenBlackBean&WhiteCheddarFrittataBlueCheeseSouffleCalicoPepperFrittataCardamomSourCreamWafflesChristmasCarolHamCrispyFrenchToastFarmGirlBreakfastCasseroleFlaxseedOatmealPancakesGreenBeanHamQuicheMakeoverBlueberryFrenchToastMakeoverHashandEggsMakeoverSpinach-BaconQuicheMakeoverWafflesMicrowaveEggSandwichMiniHam’n’CheeseFrittatasMontereyQuicheMultigrainWafflesOvernightFrenchToastOvernightYeastWafflesSausageEggPuffSlowCookerFrittataProvencalSundayBrunchCasseroleSweetOnionPie

OtherBakedPeachPancakeChewyGranolaBarsGarlic-HerbMiniQuichesHashBrownNestswithPortobellosandEggsLemonBreakfastParfaitsMakeoverNoodleKugelMiniBaconQuichesPigsinaPoolQuickCrunchyAppleSaladSunshineCrepesTurkeySausagePatties

BROCCOLICarrotBroccoliSoup

ColorfulBroccoliRiceCornandBroccoliinCheeseSauceLemonCouscouswithBroccoliSaucyBeefwithBroccoliSeasonedBroccoliSpearsSpinach’n’BroccoliEnchiladas

BURGERSBuffaloTurkeyBurgersGreek-StyleChickenBurgersMakeoverTurkeyBurgersMushroomBurgersPortobelloPizzaBurgers

CABBAGE&COLESLAWMIXBasilDillColeslawBeef&RiceStuffedCabbageRollsCabbageRollCasseroleEasyColcannonFruitedTurkeyWrapsHoisinPorkWrapsItalian-StyleCabbageRollsMediterraneanCodTilapiaTostadas

CAKEMIXAppleOatmealCookiesCherryChocolateCakeLemonMeringueCupcakesUpside-DownBerryCake

CARROTSCarrotBroccoliSoupHoney-ButterPeasandCarrotsMakeoverChickenPotpiesRoastedPorkTenderloinandVegetables

CHEESE(alsoseeCreamCheese;FetaCheese;GoatCheese)Appetizers&Snacks

AsparaguswithHorseradishDipBBQChickenPizzaRoll-UpBlueCheeseDateWrapsBrieCherryPastryCupsCheesyBeanDipCordonBleuAppetizersCreamyArtichokeDipLittleMexicanPizzasMiniBaconQuichesShrimpSpread

Breads

ArtichokeBreadSwissBeerBread

Breakfast&BrunchBlackBean&WhiteCheddarFrittataBlueCheeseSouffleFarmGirlBreakfastCasseroleMontereyQuiche

MainDishesBacon-CheddarMeatLoavesBacon-SwissPorkChopsBakedMostaccioliBroiledParmesanTilapiaBruschettaChickenCheeseburgerMacaroniSkilletCrispyBuffaloChickenRoll-UpsforTwoFamily-FavoriteCheeseburgerPastaGermanDeliPizzaHerbGardenLasagnasItalianTilapiaLightLinguineCarbonaraMakeoverLasagnaMakeoverMac&CheeseMakeoverSloppyJoeMacandCheeseMakeoverSourCreamChickenEnchiladasMargheritaPitaPizzasPear&TurkeySausageRigatoniPintoBeanTostadasPizzaLover’sPieRosemaryButternutSquashLasagnaSausage&PepperswithCheesePolentaSausagePenneBakeSausageSpinachPizzaSnappyBakedZitiSpinach’n’BroccoliEnchiladasSpinachBurritosStovetopMacaroniandCheeseVeggieLasagnaZucchiniCrustPizza

SandwichesPhillyCheeseFakesforTwoTurkeyReubens

SideDishesCornandBroccoliinCheeseSauceMakeoverNoodleKugelTuscan-StyleRoastedAsparagus

SoupMakeoverChickenEnchiladaSoup

CHERRIES

CherryCobblerSmoothiesCherryDumplingsChocolateCherryCakeMakeoverCherryAlmondMoussePie

CHICKEN(alsoseeSausage)Appetizers&Snacks

BBQChickenPizzaRoll-UpBuffaloChickenMeatballsChickenSaladPartySandwiches

Burgers&SandwichesChickenSaladPartySandwichesGreek-StyleChickenBurgersSpicyChickenTomatoPitas

MainDishesApplesauceBarbecueChickenBlackenedChickenandBeansBlueberry-DijonChickenBruschettaChickenCarolina-StyleVinegarBBQChickenChickenalaKingChicken’n’SummerSquashPacketsChickenAthenaChickenFajitasChickenFlorentineMeatballsChickenThighswithSausageCitrus-MarinatedChickenCountryChickenwithGravyCrispyBuffaloChickenRoll-UpsforTwoGreekChickenDinnerGrilledChickenwithBlackBeanSalsaHerbedSlowCookerChickenLemon-OliveChickenwithOrzoLimeChickenTacosLime-GingerChickenTendersMakeoverChickenPotpiesMakeoverSourCreamChickenEnchiladasMakeoverSpinach-StuffedChickenMango-PineappleChickenTacosOven-FriedChickenDrumsticksPecan-CrustedChickenNuggetsRosemaryChickenwithSpinach&BeansSlow-CookedJambalayaSlowCookerChickenCacciatoreSpicyChickenTendersSpinachandMushroomSmotheredChickenSummertimeOrzo&Chicken

SaladsBLTBowTiePastaSalad

BlueberryChickenSaladChicken&FruitSpinachSaladsOrangeChickenPastaSaladWarmApricotChickenSalad

Soups&ChiliChickenTortelliniSoupHeartyChipotleChickenSoupMakeoverChickenEnchiladaSoupSlow-CookedChickenChili30-MinuteChickenNoodleSoupZestyChickenSoup

CHILIColoradoLambChiliJumpin’EspressoBeanChiliSlow-CookedChickenChili

CHOCOLATE(alsoseeWhiteChocolate)BananaBoatsChocolateAmarettiChocolateCherryCakeChocolateChip-CranberrySconesChocolate-DippedPhylloSticksChocolate-DippedStrawberryMeringueRosesCocoaPancakesCreamCheeseSwirlBrowniesDarkChocolateFondueDevil’sFoodSnackCakeGluten-FreeKahluaDessertGluten-FreePeanutButterKissCookiesHotFudgeCakeLow-FatChocolateCookiesMakeoverCookoutCaramelS’moresSlowCookerLavaCakeSmallBatchBrowniesWarmChocolateMeltingCupsZucchiniChocolateCakewithOrangeGlaze

COCONUT&COCONUTMILKCoconut-GingerChickpeas&TomatoesCoconut-PecanSweetPotatoesCoconutShrimpwithDippingSauceLimeCoconutBiscottiSlowCookerHoneyGranola

CONDIMENTS(alsoseeSalsa)GrilledCornRelishSlow-CookedTurkeywithBerryCompoteSpicyChickenTomatoPitasTilapiawithTomato-OrangeRelish

CORNBasilCorn&TomatoBakeColorfulCornandBeanSaladCornandBroccoliinCheeseSauceFreshCorn&TomatoFettuccineGrilledCornRelishPopeyeCorn

CORNMEAL&POLENTAAuthenticBostonBrownBreadBlueberryCornMuffinsMultigrainWafflesRatatouillewithPolentaSausage&PepperswithCheesePolentaSausageCornBreadDressing

CRANBERRIESBerryNiceBrisketChickenSaladPartySandwichesChocolateChip-CranberrySconesCranberryCouscousCranberry-MustardPorkLoinCranberry-PumpkinSpiceCakeCranberryQuickBreadCranberrySpinachSaladwithBaconDressingCranberrySweet-and-SourPorkCranberryTrifleCranberryWholeWheatBagelsFruitedTurkeyWrapsFruityCerealBarsPear-CranberryGingerbreadCake

CREAMCHEESECrabAppetizerSpreadCrabRangoonCranberryTrifleCreamCheeseSwirlBrowniesCrispFingerSandwichLight&EasyCheesecakeBarsLightCheesecakeMakeoverCherryAlmondMoussePieMakeoverDirtDessertMakeoverStuffedPotatoesMakeoverVeggiePizzaSquaresMexicanPinwheelsShrimpSpreadTastyTunaCasserole

CUCUMBERSCoolasaCucumberSoup

CrispFingerSandwichFreshApple&PearSaladSourCreamCucumbersTurkeyGyros

DESSERTSBars&Brownies

CaramelCornTreatsCreamCheeseSwirlBrowniesFruityCerealBarsLight&EasyCheesecakeBarsRhubarbOatBarsSmallBatchBrownies

Cakes&CupcakesCherryChocolateCakeChocolateCherryCakeCranberry-PumpkinSpiceCakeDevil’sFoodSnackCakeHotFudgeCakeIrishCreamCupcakesLemonAngelCakeRollLemon-BerryShortcakeLemonMeringueCupcakesLemon-YogurtTeaCakesMakeoverOrangeCupcakesMakeoverRedVelvetCakeMakeoverWhiteFruitcakeOrangeDreamAngelFoodCakePear-CranberryGingerbreadCakePineappleUpside-DownCakeforTwoSlowCookerLavaCakeUpside-DownBerryCakeZucchiniChocolateCakewithOrangeGlaze

CookiesAppleOatmealCookies“Boo”-rrificKissesChocolateAmarettiChocolate-DippedStrawberryMeringueRosesGluten-FreePeanutButterKissCookiesLimeCoconutBiscottiLow-FatChocolateCookiesMapleWalnutBiscottiPastelTeaCookiesPatrioticSugarCookiesPeanutButterCookiesSnickerdoodlesSugarlessHeartCookiesVanillaMeringueCookies

Crisps&Cobblers

BlackberryCobblerFruit&GranolaCrispwithYogurtPlumCrisp

FrozenArcticOrangePieChocolateHazelnutSoyPopsCoolWatermelonPopsFrozenYogurtFruitPopsRaspberrySorbetRootBeerFloatPieStrawberrySorbetSensationSwirledBlueberryFrozenYogurt

OtherApplePieOatmealDessertBananaBoatsBlackCatDipperswithPumpkinPieDipCherryDumplingsChocolate-DippedPhylloSticksCranberryTrifleDarkChocolateFondueDeconstructedRaspberryPieDouble-NutStuffedFigsGluten-FreeKahluaDessertGrilledPeaches’n’BerriesIceCreamConeTreatsIcedTeaParfaitsJelliedChampagneDessertLightCheesecakeMakeoverCookoutCaramelS’moresMakeoverDirtDessertPeppermintSwirlFudgeSlowCookerBakedApplesTuxedoStrawberries

Pies&TartsAlmondPearTartArcticOrangePieBlackberryNectarinePieMakeoverCherryAlmondMoussePieMakeoverSweetPotatoPecanPieRootBeerFloatPie

Puddings&CustardsBananaPuddingOld-FashionedRicePuddingPumpkinPecanCustardPumpkinPieCustardSweetPotatoPuddingWarmChocolateMeltingCups

DUMPLINGS

CherryDumplingsGnocchiwithWhiteBeansSteamedTurkeyDumplingsTurkeyGnocchiSoup

EGGPLANTMediterraneanEggplantDipPortobelloswithRatatouilleRatatouillewithPolenta

EGGSBlackBean&WhiteCheddarFrittataBlueCheeseSouffleCalicoPepperFrittataCreamyEggnogDeviledEggsEggFooYongFarmGirlBreakfastCasseroleGreenBeanHamQuicheHashBrownNestswithPortobellosandEggsHerbedTunaSandwichesMakeoverBlueberryFrenchToastMakeoverHashandEggsMakeoverSpinach-BaconQuicheMicrowaveEggSandwichMiniHam’n’CheeseFrittatasMontereyQuicheOvernightFrenchToastSausageEggPuffSlowCookerFrittataProvencalSpecialEggSaladStir-FryRiceBowlSundayBrunchCasseroleVeggieNicoiseSalad

FETACHEESEFetaRomaineSaladGreekChickenDinnerGreekFishFilletsGreek-StyleChickenBurgersMediterraneanCodMediterraneanOne-DishMealMediterraneanPorkandOrzoMimi’sLentilMedleyOrzo-WhiteBeanGreekSaladPorkMedallionswithStrawberrySauceShrimpwithTomatoes&FetaSpinach-TomatoPhylloBakeSummertimeOrzo&Chicken

FISH(seeSeafood)

FRUIT(alsoseespecificlistings)BasilCitrusCocktailBlackberryNectarinePieBlueCheeseDateWrapsCantaloupeBananaSmoothiesCranberry-GrapeSpritzerCranberryPomegranateMargaritasDarkChocolateFondueDouble-NutStuffedFigsGrilledNectarine&CheeseCrostiniJelliedChampagneDessertKiwi-StrawberrySpinachSaladLemonBreakfastParfaitsMakeoverWhiteFruitcakeOvernightFrenchToastPlumCrispRhubarbOatBarsTropicalFusionSaladwithSpicyTortillaRibbonsUpside-DownBerryCakeWaldorfTurkeySalad

FRUITPRESERVESBlueberry-DijonChickenBrieCherryPastryCupsCherry-GlazedLambChopsCinnamonFruitBiscuitsCoconutShrimpwithDippingSauceGoldenApricot-GlazedTurkeyBreastJustPeachyPorkTenderloin

GOATCHEESEGrilledNectarine&CheeseCrostiniSlowCookerFrittataProvencal

GREENBEANSEasyBeans&PotatoeswithBaconFreshGreenBeans&GarlicGreenBeanHamQuicheVeggieLasagna

GRILLEDRECIPESBalsamic-GlazedBeefSkewersBananaBoatsCitrus-MarinatedChickenFlankSteakCrostiniGreek-StyleChickenBurgersGrilledChickenwithBlackBeanSalsaGrilledCornRelish

GrilledNectarine&CheeseCrostiniGrilledPeaches’n’BerriesGrilledPotatoes&PeppersGrilledShrimpAppetizerKabobsGrilledVegetablePlatterHalibutSoftTacosHoneyGrilledShrimpJuicy&DeliciousMixedSpiceBurgersMakeoverCookoutCaramelS’moresMakeoverTurkeyBurgersMargaritaGranitawithSpicyShrimpMolasses-GlazedPorkChopsMoroccanBeefKabobsSpicyChickenTomatoPitasSpinachandMushroomSmotheredChickenSweet-ChiliSalmonwithBlackberries

GROUNDBEEFAsianBeefandNoodlesBacon-CheddarMeatLoavesBeef&RiceStuffedCabbageRollsBeef&VeggieSloppyJoesBeefMacaroniSkilletCabbageRollCasseroleCheeseburgerMacaroniSkilletChiliBeefPastaCouscousMeatballSoupFamily-FavoriteCheeseburgerPastaFreezerBurritosHamburgerCasseroleJuicy&DeliciousMixedSpiceBurgersLasagnaSoupMakeoverLasagnaMeatLoafwithChiliSauceMexi-MacSkilletMostaccioliSt.Paddy’sIrishBeefDinnerSpud-StuffedPeppersStamp-of-ApprovalSpaghettiSauceTexasTacosZestyHamburgerSoup

HAM&CANADIANBACONBakedHamwithOrangeGlazeBlack-EyedPeas&HamChristmasCarolHamCordonBleuAppetizersGermanDeliPizzaGreenBeanHamQuicheHeartyNavyBeanSoup

MicrowaveEggSandwichMiniHam’n’CheeseFrittatasSkilletCassoulet

HASHBROWNPOTATOESHashBrownNestswithPortobellosandEggsMakeoverHashBrownCasseroleSundayBrunchCasserole

HERBSBasil

BasilCitrusCocktailBasilCorn&TomatoBakeBasilDillColeslawBruschettaChickenGrilledNectarine&CheeseCrostiniGrilledShrimpAppetizerKabobsRoastedGreenVegetableMedleyTomato-BasilBruschettaTomatoBasilSnackers

ChivesCordonBleuAppetizersCountryChickenwithGravyHerbedTunaSandwichesMiniHam’n’CheeseFrittatasTomatoeswithButtermilkVinaigrette

CilantroAvocadoShrimpSalsaBBQChickenPizzaRoll-UpCoconutShrimpwithDippingSauceFetaRomaineSaladGrilledChickenwithBlackBeanSalsaLime-GingerChickenTendersMoroccanBeefKabobsShrimpGazpachoSlow-CookedSalsaSweetPotatoeswithCilantroBlackBeansTropicalFusionSaladwithSpicyTortillaRibbons

DillBasilDillColeslawCoolasaCucumberSoupFreshApple&PearSaladGreek-StyleChickenBurgers

MintChilledPeaSoupShootersJuicy&DeliciousMixedSpiceBurgersMimi’sLentilMedleyOrzo-WhiteBeanGreekSalad

ParsleyBeefPitaswithYogurtSauce

FetaRomaineSaladHomemadePastaJuicy&DeliciousMixedSpiceBurgersLemonyParsleyBakedCodMakeoverRigatoniwithBaconandAsparagusMediterraneanPotRoastDinnerMoroccanBeefKabobsParsleySmashedPotatoesPorkwithBlueberryHerbSauceRoastedGreenVegetableMedleySpicyChickenTomatoPitasStamp-of-ApprovalSpaghettiSauceSummertimeOrzo&Chicken

RosemaryHazelnut&Lemon-CrustedTurkeyBreastRosemaryButternutSquashLasagna

SageTurkey-SweetPotatoSoup

TarragonFreshApple&PearSaladTomatoeswithButtermilkVinaigrette

HONEYCherryCobblerSmoothiesCranberrySpinachSaladwithBaconDressingHoney-ButterPeasandCarrotsHoneyGrilledShrimpHoney-MustardPorkTenderloinHoney-OatPanRollsHoneySpiceBreadSlowCookerHoneyGranolaWaldorfTurkeySalad

HOTPEPPERSBajaPorkTacosBlack-EyedPeas&HamHeartyChipotleChickenSoupLime-GingerChickenTendersMontereyQuicheSlow-CookedSalsaSpicyTomatoJuice

LAMBCherry-GlazedLambChopsColoradoLambChiliIrishStew

LASAGNAHerbGardenLasagnasMakeoverLasagnaRosemaryButternutSquashLasagna

VeggieLasagna

LEMONChickenAthenaCitrus-MarinatedChickenGarlicRosemaryTurkeyGreek-StyleChickenBurgersHazelnut&Lemon-CrustedTurkeyBreastLemonAngelCakeRollLemon-BerryShortcakeLemonBreakfastParfaitsLemonCouscouswithBroccoliLemonMeringueCupcakesLemon-OliveChickenwithOrzoLemonVinaigrettePotatoSaladLemon-YogurtTeaCakesLemonyParsleyBakedCodScallopswithCitrusGlaze

LENTILSLentil&ChickenSausageStewLentil-TomatoSoupMimi’sLentilMedley

LETTUCEAsianTurkeyLettuceCupsBLTBowTiePastaSaladFetaRomaineSaladOpen-FacedRoastBeefSandwichesSesameTossedSaladSmokedTurkeyandAppleSaladTurkeyGyrosTurkeyTacoSaladVeggieNicoiseSalad

LIMEChickenFajitasGrilledChickenwithBlackBeanSalsaLimeChickenTacosLimeCoconutBiscottiLime-GingerChickenTendersMargaritaGranitawithSpicyShrimpMexicanShreddedBeefWraps

LIQUEUR&LIQUORBasilCitrusCocktailCranberryPomegranateMargaritasGluten-FreeKahluaDessertIrishCreamCupcakesMakeoverWhiteFruitcake

MANGOGrilledChickenwithBlackBeanSalsaHalibutSoftTacosMango-PineappleChickenTacosTurkeyBurritoswithFreshFruitSalsa

MAPLEBacon-MapleCoffeeCakeMaple-OrangePotRoastMapleWalnutBiscottiVermontTurkeyLoaf

MARSHMALLOWSBananaBoatsCaramelCornTreatsFruityCerealBarsIceCreamConeTreatsMakeoverCookoutCaramelS’moresUpside-DownBerryCake

MEATLOAVES&MEATBALLSBacon-CheddarMeatLoavesBuffaloChickenMeatballsChickenFlorentineMeatballsCouscousMeatballSoupItalianTurkeyMeatLoafMeatLoafwithChiliSauceSaucyAsianMeatballsVermontTurkeyLoaf

MEATLESSRECIPESBreakfast&Brunch

ApplesauceOatmealPancakesBakedPeachPancakeBananaPancakeSnowmenBlackBean&WhiteCheddarFrittataBlueCheeseSouffleCalicoPepperFrittataCardamomSourCreamWafflesCocoaPancakesCrispyFrenchToastFarmGirlBreakfastCasseroleFlaxseedOatmealPancakesGarlic-HerbMiniQuichesMakeoverBlueberryFrenchToastMakeoverWafflesMontereyQuicheMultigrainWafflesOvernightFrenchToastOvernightYeastWaffles

PineappleOatmealRaisinNutOatmealSlowCookerFrittataProvencalSweetOnionPieTropicalMuesli

Burgers&SandwichesCrispFingerSandwichIndianSpicedChickpeaWrapsMushroomBurgersPhillyCheeseFakesforTwoPortobelloPizzaBurgersSpecialEggSalad

MainDishSaladsGardenQuinoaSaladOrzo-WhiteBeanGreekSaladRedBeansandRiceSaladTropicalFusionSaladwithSpicyTortillaRibbonsVeggieNicoiseSalad

OtherMainDishesCoconut-GingerChickpeas&TomatoesFreshCorn&TomatoFettuccineGnocchiwithWhiteBeansHerbGardenLasagnasLoadedMexicanPizzaMakeoverMac&CheeseMakeoverPenneallaVodkaMargheritaPitaPizzasMimi’sLentilMedleyPintoBeanTostadasPortobelloswithRatatouilleRatatouillewithPolentaRoastedButternutLinguineRosemaryButternutSquashLasagnaSnappyBakedZitiSpinach’n’BroccoliEnchiladasSpinachBurritosSpinach-TomatoPhylloBakeStir-FryRiceBowlStovetopMacaroniandCheeseSweetPotato&BeanQuesadillasSweetPotatoeswithCilantroBlackBeansTofu-StuffedPastaShellsVegetableJambalayaVeggieLasagnaZucchiniCrustPizza

Soups&ChiliCarrotBroccoliSoupCoolasaCucumberSoupHeartyVegetableSplitPeaSoup

Jumpin’EspressoBeanChiliLentil-TomatoSoup

MOLASSESAuthenticBostonBrownBreadMolasses-GlazedPorkChopsOatmealBreadPear-CranberryGingerbreadCake

MUSHROOMSBraisedHanukkahBrisketChicken’n’SummerSquashPacketsChickenFlorentineMeatballsHashBrownNestswithPortobellosandEggsMushroomBeanMedleyMushroomBurgersPhillyCheeseFakesforTwoPortobelloPizzaBurgersPortobelloswithRatatouilleRatatouillewithPolentaSirloinwithMushroomSauceSpinachandMushroomSmotheredChickenSpinachDip-StuffedMushroomsTenderloinwithCremini-ApricotStuffingTurkeyMarsala

NOODLESAsianBeefandNoodlesMakeoverNoodleKugel30-MinuteChickenNoodleSoup

NUTS(alsoseePeanuts&PeanutButter)AlmondPearTartCoconut-PecanSweetPotatoesDelectableGranolaDevil’sFoodSnackCakeDouble-NutStuffedFigsHazelnut&Lemon-CrustedTurkeyBreastMakeoverSweetPotatoPecanPieMakeoverWhiteFruitcakeMapleWalnutBiscottiPecan-CrustedChickenNuggetsPineappleOatmealPumpkinPecanCustardRosemaryWalnutsTangerineCashewSnapperTropicalMuesliUpside-DownBerryCakeWalnut-CrustedSalmonWarmApricotChickenSalad

OATSAppleOatmealCookiesApplePieOatmealDessertApplesauceOatmealPancakesChewyGranolaBarsDelectableGranolaDevil’sFoodSnackCakeFlaxseedOatmealPancakesHoney-OatPanRollsOatmealBreadPineappleOatmealRaisinNutOatmealRhubarbOatBarsSlowCookerHoneyGranolaTropicalMuesli

OLIVESChickenAthenaLemon-OliveChickenwithOrzoMediterraneanCodMediterraneanOne-DishMealShrimpArtichokePasta

ONIONSSaucyBeefwithBroccoliSummerSquashSoupSweetOnionPie

ORANGEArcticOrangePieBakedHamwithOrangeGlazeChicken&FruitSpinachSaladsCitrus-MarinatedChickenFruitedTurkeyWrapsMakeoverOrangeCupcakesMaple-OrangePotRoastOrangeChickenPastaSaladOrangeDreamAngelFoodCakeOrangeTilapiainParchmentScallopswithChipotle-OrangeSauceScallopswithCitrusGlazeSunshineCrepesTangerineCashewSnapperTilapiawithTomato-OrangeRelishTunawithCitrusPonzuSauceZucchiniChocolateCakewithOrangeGlaze

PASTA(alsoseeNoodles)MainDishes

BakedMostaccioli

Beef&SpinachLoMeinBeefMacaroniSkilletCheeseburgerMacaroniSkilletChiliBeefPastaFamily-FavoriteCheeseburgerPastaFreshCorn&TomatoFettuccineHerbGardenLasagnasItalianPorkStewItalianTurkeySkilletJiffyGroundPorkSkilletLemon-OliveChickenwithOrzoLightLinguineCarbonaraMakeoverMac&CheeseMakeoverPenneallaVodkaMakeoverRigatoniwithBaconandAsparagusMakeoverSloppyJoeMacandCheeseMediterraneanPorkandOrzoMexi-MacSkilletMostaccioliOrangeChickenPastaSaladPear&TurkeySausageRigatoniPepperoniBakedZitiRoastedButternutLinguineRosemaryButternutSquashLasagnaSausagePenneBakeShrimpandScallopCouscousShrimpArtichokePastaSirloininWineSauceSlowCookerChickenCacciatoreSnappyBakedZitiStamp-of-ApprovalSpaghettiSauceStovetopMacaroniandCheeseSummertimeOrzo&ChickenTastyTunaCasseroleTofu-StuffedPastaShellsVeggieLasagna

SaladsBLTBowTiePastaSaladOrzo-WhiteBeanGreekSalad

SideDishesCranberryCouscousHomemadePastaLemonCouscouswithBroccoli

SoupsChickenTortelliniSoupCouscousMeatballSoupLasagnaSoupWhiteBeanSoupwithEscarole

PEACHES

BakedPeachPancakeFruit&GranolaCrispwithYogurtGrilledPeaches’n’BerriesJustPeachyPorkTenderloinMakeoverTurkeyBurgers

PEANUTS&PEANUTBUTTERGluten-FreePeanutButterKissCookiesPeanutButterCookiesSpicedPartyPeanuts

PEARSAlmondPearTartFreshApple&PearSaladPear&TurkeySausageRigatoniPear-CranberryGingerbreadCake

PEASBlack-EyedPeas&HamChickenalaKingChilledPeaSoupShootersEggFooYongHeartyVegetableSplitPeaSoupHoney-ButterPeasandCarrotsSimpleSnapperDinner

PEPPERS(seeBellPeppers;HotPeppers)

PHYLLOChocolate-DippedPhylloSticksGarlic-HerbMiniQuichesMiniBaconQuichesSpinach-TomatoPhylloBake

PIEFILLINGCherryChocolateCakeLemonMeringueCupcakes

PINEAPPLECranberrySweet-and-SourPorkGrilledShrimpAppetizerKabobsMango-PineappleChickenTacosPineappleOatmealPineappleUpside-DownCakeforTwoSparklingPartyPunchSunshineCrepesSweetPineappleCiderTropicalMuesli

PIZZAGermanDeliPizza

LittleMexicanPizzasLoadedMexicanPizzaMakeoverVeggiePizzaSquaresMargheritaPitaPizzasPizzaLover’sPieSausageSpinachPizzaZucchiniCrustPizza

PORK(alsoseeBacon;Ham&CanadianBacon;Sausage)Apple-CinnamonPorkLoinBacon-SwissPorkChopsBajaPorkTacosBarbecuedCountryRibsChinesePorkChopsCinnamon-ApplePorkChopsCranberry-MustardPorkLoinCranberrySweet-and-SourPorkHoisinPorkWrapsHoney-MustardPorkTenderloinItalianPorkandPotatoCasseroleItalianPorkStewJiffyGroundPorkSkilletJustPeachyPorkTenderloinMediterraneanPorkandOrzoMolasses-GlazedPorkChopsPorkandAppleCurryPorkChopswithParmesanSaucePorkMedallionswithStrawberrySaucePorkwithBlueberryHerbSauceRoastedPorkTenderloinandVegetablesSpicedPorkwithBourbonSauceSundayPotRoast

POTATOES(alsoseeDumplings;HashBrownPotatoes)EasyBeans&PotatoeswithBaconEasyColcannonGreekChickenDinnerGrilledPotatoes&PeppersHamburgerCasseroleItalianPorkandPotatoCasseroleLemonVinaigrettePotatoSaladMakeoverFishandChipsMakeoverHashandEggsMakeoverStuffedPotatoesMediterraneanPotRoastDinnerParsleySmashedPotatoesPepperSteakwithPotatoesRoastedPorkTenderloinandVegetablesSt.Paddy’sIrishBeefDinner

Spud-StuffedPeppersVeggieNicoiseSalad

PUDDINGMIXMakeoverCherryAlmondMoussePieMakeoverDirtDessertRootBeerFloatPieStrawberrySorbetSensationSweet’n’SaltyPopcorn

PUMPKINBlackCatDipperswithPumpkinPieDipCranberry-PumpkinSpiceCakePumpkinDinnerRollsPumpkinPecanCustardPumpkinPieCustardTuscanTurkeySoup

QUINOAGardenQuinoaSaladMediterraneanOne-DishMeal

RAISINSOld-FashionedRicePuddingPineappleOatmealRaisinNutOatmealTropicalFusionSaladwithSpicyTortillaRibbonsWaldorfTurkeySalad

RASPBERRIESCocoaPancakesDeconstructedRaspberryPieRaspberrySorbetSlow-CookedTurkeywithBerryCompote

RICEAsianTurkeyLettuceCupsBeef&RiceStuffedCabbageRollsCabbageRollCasseroleChinesePorkChopsCoconut-GingerChickpeas&TomatoesColorfulBroccoliRiceMakeoverSausage-StuffedPeppersOld-FashionedRicePuddingRedBeansandRiceSaladSausageZucchiniSkilletSimpleSnapperDinnerSteakFriedRiceStir-FriedSteak&VeggiesStir-FryRiceBowlTexasTacos

TilapiawithJasmineRiceTurkeyalaKingwithRiceVegetableJambalayaWildRiceVenisonStew

SALADSMainDishes

BLTBowTiePastaSaladBlueberryChickenSaladChicken&FruitSpinachSaladsGardenQuinoaSaladOrangeChickenPastaSaladOrzo-WhiteBeanGreekSaladRedBeansandRiceSaladSmokedTurkeyandAppleSaladSpinachBeefSaladTropicalFusionSaladwithSpicyTortillaRibbonsTurkeyTacoSaladVeggieNicoiseSaladWaldorfTurkeySaladWarmApricotChickenSalad

SideDishesApricotGelatinMoldAvocadoTomatoSaladBasilDillColeslawColorfulCornandBeanSaladCranberrySpinachSaladwithBaconDressingFetaRomaineSaladFreshApple&PearSaladKiwi-StrawberrySpinachSaladLemonVinaigrettePotatoSaladQuickCrunchyAppleSaladSesameTossedSaladSourCreamCucumbersTomatoeswithButtermilkVinaigrette

SALSAAvocadoShrimpSalsaBlackenedChickenandBeansGrilledChickenwithBlackBeanSalsaLittleMexicanPizzasRedBeansandRiceSaladSlow-CookedSalsaStrawberrySalsaSweetPotato&BeanQuesadillasTurkeyBurritoswithFreshFruitSalsaTurkeyTacoSalad

SANDWICHES&Wraps(alsoseeBurgers)Cold

ChickenSaladPartySandwichesCrispFingerSandwichFruitedTurkeyWrapsSpecialEggSalad

HotBeef&VeggieSloppyJoesBeefPitaswithYogurtSauceIndianSpicedChickpeaWrapsMicrowaveEggSandwichOpen-FacedRoastBeefSandwichesPhillyCheeseFakesforTwoQuick&EasyTurkeySloppyJoesSpicyChickenTomatoPitasTurkeyGyrosTurkeyReubens

SAUSAGEChickenThighswithSausageLentil&ChickenSausageStewMakeoverLasagnaMakeoverSausage-StuffedPeppersMediterraneanOne-DishMealPear&TurkeySausageRigatoniPepperoniBakedZitiPigsinaPoolPizzaLover’sPieRedBeansandSausageSausage&PepperswithCheesePolentaSausageCornBreadDressingSausageEggPuffSausagePenneBakeSausageSpinachPizzaSausageZucchiniSkilletShrimp&ChickenSausagewithGritsSkilletCassouletSlow-CookedJambalayaStamp-of-ApprovalSpaghettiSauceTurkeySausagePatties

SEAFOODSalmon

Open-FacedSalmonSandwichesOven-BarbecuedSalmonSweet-ChiliSalmonwithBlackberriesWalnut-CrustedSalmon

ShrimpAvocadoShrimpSalsaCoconutShrimpwithDippingSauceEggFooYongGrilledShrimpAppetizerKabobs

HoneyGrilledShrimpMargaritaGranitawithSpicyShrimpPekingShrimpShrimp&ChickenSausagewithGritsShrimpandScallopCouscousShrimpArtichokePastaShrimpGazpachoShrimpSaladAppetizersShrimpSpreadShrimpwithTomatoes&FetaSlow-CookedJambalaya

OtherBakedWalleyeChilledPeaSoupShootersCodDelightCrabAppetizerSpreadCrabRangoonCrumb-ToppedHaddockCrustedRedSnapperHalibutSoftTacosHomemadeFishSticksLemonyParsleyBakedCodMakeoverFishandChipsMediterraneanCodNewEnglandClamChowderScallopswithChipotle-OrangeSauceScallopswithCitrusGlazeShrimpandScallopCouscousShrimpSaladAppetizersSimpleSnapperDinnerSmokedTroutPateTangerineCashewSnapperTeriyakiMahiMahi

TilapiaBroiledParmesanTilapiaGreekFishFilletsItalianTilapiaOrangeTilapiainParchmentTilapiaTostadasTilapiawithJasmineRiceTilapiawithTomato-OrangeRelish

TunaAsianTunaBiteswithDijonDippingSauceHerbedTunaSandwichesTastyTunaCasseroleTunawithCitrusPonzuSauce

SIDEDISHES(alsoseeSalads)Apple’n’PepperSauteBasilCorn&TomatoBake

Black-EyedPeas&HamCoconut-PecanSweetPotatoesColorfulBroccoliRiceCornandBroccoliinCheeseSauceCranberryCouscousEasyBeans&PotatoeswithBaconEasyColcannonFreshGreenBeans&GarlicGlazedSproutsandCarrotsGrilledCornRelishGrilledPotatoes&PeppersGrilledVegetablePlatterHomemadePastaHoney-ButterPeasandCarrotsLemonCouscouswithBroccoliMakeoverHashBrownCasseroleMakeoverNoodleKugelMushroomBeanMedleyParsleySmashedPotatoesPopeyeCornRoastedGreenVegetableMedleyRoastedHarvestVegetablesSausageCornBreadDressingSeasonedBroccoliSpearsSmokyCauliflowerTuscan-StyleRoastedAsparagus

SLOWCOOKERRECIPESAppetizers&Snacks

CreamyArtichokeDipSlow-CookedSalsa

Breakfast&BrunchRaisinNutOatmealSlowCookerFrittataProvencalSlowCookerHoneyGranola

DessertsApplePieOatmealDessertSlowCookerBakedApplesSlowCookerLavaCake

MainDishesApple-CinnamonPorkLoinBajaPorkTacosBeef&RiceStuffedCabbageRollsCarolina-StyleVinegarBBQChickenChickenalaKingChickenAthenaChickenThighswithSausageChinesePorkChopsChristmasCarolHam

Cranberry-MustardPorkLoinHerbedSlowCookerChickenHoisinPorkWrapsLimeChickenTacosMango-PineappleChickenTacosMeatLoafwithChiliSauceMediterraneanPotRoastDinnerMexicanShreddedBeefWrapsPorkandAppleCurrySassyPotRoastSlow-CookedJambalayaSlow-CookedTurkeywithBerryCompoteSlowCookerChickenCacciatoreSlowCookerTurkeyBreastSo-EasySwissSteakStamp-of-ApprovalSpaghettiSauceSundayPotRoast

SandwichesBeef&VeggieSloppyJoes

SideDishesBlack-EyedPeas&HamCoconut-PecanSweetPotatoesCornandBroccoliinCheeseSauceEasyBeans&PotatoeswithBaconHoney-ButterPeasandCarrotsParsleySmashedPotatoes

Soup,Stew&ChiliHeartyVegetableSplitPeaSoupLentil&ChickenSausageStewSlow-CookedChickenChili

SNACKS&SNACKMIXESChewyGranolaBarsCrispFingerSandwichGarlicPumpkinSeedsIndianSnackMixRosemaryWalnutsSouthwestPretzelsSpicedPartyPeanutsSweet’n’SaltyPopcornTex-MexPopcornTomatoBasilSnackers

SOUPS(alsoseeChili;Stews)AppleSquashSoupCarrotBroccoliSoupChickenTortelliniSoupChunkyBeef&VegetableSoupCoolasaCucumberSoup

CouscousMeatballSoupGarlicFennelBisqueHeartyChipotleChickenSoupHeartyNavyBeanSoupHeartyVegetableSplitPeaSoupLasagnaSoupLentil-TomatoSoupMakeoverCauliflowerSoupMakeoverChickenEnchiladaSoupNewEnglandClamChowderShrimpGazpachoSummerSquashSoup30-MinuteChickenNoodleSoupTurkeyGnocchiSoupTurkey-SweetPotatoSoupTuscanTurkeySoupVeggieChowderWhiteBeanSoupwithEscaroleZestyChickenSoupZestyHamburgerSoup

SPINACHBeef&SpinachLoMeinChicken&FruitSpinachSaladsChickenFlorentineMeatballsCranberrySpinachSaladwithBaconDressingGnocchiwithWhiteBeansHomemadePastaIndianSpicedChickpeaWrapsKiwi-StrawberrySpinachSaladLeanGreenSmoothieMakeoverSpinach-BaconQuicheMakeoverSpinach-StuffedChickenMediterraneanOne-DishMealMediterraneanPorkandOrzoPopeyeCornPortobelloswithRatatouilleRosemaryChickenwithSpinach&BeansSausageSpinachPizzaSpinach’n’BroccoliEnchiladasSpinachandMushroomSmotheredChickenSpinachBeefSaladSpinachBurritosSpinachDip-StuffedMushroomsSpinach-TomatoPhylloBakeTofu-StuffedPastaShellsWarmApricotChickenSalad

SQUASH(seeWinterSquash;Zucchini&SummerSquash)

STEWSIrishStewItalianPorkStewLentil&ChickenSausageStewWildRiceVenisonStew

STRAWBERRIESChicken&FruitSpinachSaladsChocolate-DippedStrawberryMeringueRosesCranberryTrifleJelliedChampagneDessertKiwi-StrawberrySpinachSaladLemon-BerryShortcakePorkMedallionswithStrawberrySauceStrawberrySalsaStrawberrySorbetSensationTuxedoStrawberries

SUN-DRIEDTOMATOESChickenAthenaMimi’sLentilMedleySlowCookerFrittataProvencal

SWEETPOTATOESCoconut-PecanSweetPotatoesMakeoverSweetPotatoPecanPieSweetPotato&BeanQuesadillasSweetPotatoPuddingSweetPotatoeswithCilantroBlackBeansTurkey-SweetPotatoSoup

TOMATOES(alsoseeSun-DriedTomatoes)Appetizers&Snacks

Slow-CookedSalsaSpicyTomatoJuiceStrawberrySalsaTomato-BasilBruschettaTomatoBasilSnackers

MainDishesBalsamic-GlazedBeefSkewersBruschettaChickenCoconut-GingerChickpeas&TomatoesFreshCorn&TomatoFettuccineHerbGardenLasagnasItalianPorkStewItalianTilapiaJiffyGroundPorkSkilletJuicy&DeliciousMixedSpiceBurgersMakeoverPenneallaVodka

MargheritaPitaPizzasMediterraneanOne-DishMealMexi-MacSkilletPortobelloPizzaBurgersRosemaryChickenwithSpinach&BeansSausagePenneBakeSausageZucchiniSkilletShrimpwithTomatoes&FetaSkilletCassouletSlowCookerChickenCacciatoreSnappyBakedZitiSpicyChickenTomatoPitasSpinach-TomatoPhylloBakeTilapiawithTomato-OrangeRelishTurkeyBurritoswithFreshFruitSalsa

SaladsAvocadoTomatoSaladFetaRomaineSaladTomatoeswithButtermilkVinaigrette

SideDishesBasilCorn&TomatoBakeTuscan-StyleRoastedAsparagus

Soup,Stew&ChiliColoradoLambChiliJumpin’EspressoBeanChiliLasagnaSoupLentil&ChickenSausageStewSlow-CookedChickenChili

TORTILLASBajaPorkTacosChickenFajitasFreezerBurritosFruitedTurkeyWrapsHalibutSoftTacosHoisinPorkWrapsIndianSpicedChickpeaWrapsLimeChickenTacosMakeoverSourCreamChickenEnchiladasMexicanPinwheelsPintoBeanTostadasSpinach’n’BroccoliEnchiladasSpinachBurritosSweetPotato&BeanQuesadillasTropicalFusionSaladwithSpicyTortillaRibbonsTurkeyBurritoswithFreshFruitSalsa

TURKEY(alsoseeSausage)Appetizers&Snacks

SaucyAsianMeatballsSteamedTurkeyDumplings

Breakfast&BrunchTurkeySausagePatties

Burgers,Sandwiches&WrapsBuffaloTurkeyBurgersFruitedTurkeyWrapsMakeoverTurkeyBurgersQuick&EasyTurkeySloppyJoesTurkeyGyrosTurkeyReubens

MainDishesAsianTurkeyLettuceCupsBakedMostaccioliGarlicRosemaryTurkeyGoldenApricot-GlazedTurkeyBreastHazelnut&Lemon-CrustedTurkeyBreastItalian-StyleCabbageRollsItalianTurkeyMeatLoafItalianTurkeySkilletMakeoverSloppyJoeMacandCheeseMakeoverTurkeyBiscuitBakeSlow-CookedTurkeywithBerryCompoteSlowCookerTurkeyBreastTurkeyalaKingwithRiceTurkeyBurritoswithFreshFruitSalsaTurkeyMarsalaVermontTurkeyLoaf

SaladsSmokedTurkeyandAppleSaladTurkeyTacoSaladWaldorfTurkeySalad

SoupsTurkeyGnocchiSoupTurkey-SweetPotatoSoupTuscanTurkeySoup

V8&TOMATOJUICEBakedWalleyeBeefMacaroniSkilletChiliBeefPastaSpicyTomatoJuiceZestyHamburgerSoup

VEGETABLES(alsoseespecificlistings)Appetizers&Snacks

Garbanzo-StuffedMiniPeppersMakeoverVeggiePizzaSquares

MainDishes

AsianBeefandNoodlesBakedWalleyeChickenFajitasIrishStewMakeoverChickenPotpiesMakeoverTurkeyBiscuitBakeMaple-OrangePotRoastMediterraneanPotRoastDinnerMimi’sLentilMedleyRoastedButternutLinguineSkilletCassouletStir-FriedSteak&VeggiesStir-FryRiceBowlSundayPotRoastTurkeyalaKingwithRiceVermontTurkeyLoafWildRiceVenisonStew

SaladGardenQuinoaSalad

SandwichesBeef&VeggieSloppyJoes

SideDishesGlazedSproutsandCarrotsGrilledVegetablePlatterMushroomBeanMedleyRoastedGreenVegetableMedleyRoastedHarvestVegetablesSmokyCauliflower

SoupsChunkyBeef&VegetableSoupCouscousMeatballSoupGarlicFennelBisqueMakeoverCauliflowerSoupShrimpGazpachoVeggieChowderWhiteBeanSoupwithEscaroleZestyChickenSoupZestyHamburgerSoup

VENISONWildRiceVenisonStew

WHITECHOCOLATEPeppermintSwirlFudgeSwirledBlueberryFrozenYogurt

WINTERSQUASHAppleSquashSoupChickenFlorentineMeatballsRoastedButternutLinguine

RosemaryButternutSquashLasagna

ZUCCHINI&SUMMERSQUASHChicken’n’SummerSquashPacketsPortobelloswithRatatouilleSausageZucchiniSkilletShrimpandScallopCouscousSummerSquashSoupZucchiniChocolateCakewithOrangeGlazeZucchiniCrustPizza

AlphabeticalRecipeIndexAAlmondPearTartApple’n’PepperSauteApple-CinnamonPorkLoinAppleOatmealCookiesApplePieOatmealDessertAppleSquashSoupApplesauceBarbecueChickenApplesauceOatmealPancakesApricotGelatinMoldArcticOrangePieArtichokeBreadAsianBeefandNoodlesAsianChickenThighsAsianTunaBiteswithDijonDippingSauceAsianTurkeyLettuceCupsAsparaguswithHorseradishDipAuthenticBostonBrownBreadAvocadoShrimpSalsaAvocadoTomatoSalad

BBacon-CheddarMeatLoavesBacon-MapleCoffeeCakeBacon-SwissPorkChopsBajaPorkTacosBakedHamwithOrangeGlazeBakedMostaccioliBakedPeachPancakeBakedWalleyeBalsamic-GlazedBeefSkewersBananaBoatsBananaPancakeSnowmenBananaPuddingBarbecuedCountryRibsBasilCitrusCocktailBasilCorn&TomatoBakeBasilDillColeslawBBQChickenPizzaRoll-UpBeef&RiceStuffedCabbageRollsBeef&SpinachLoMeinBeef&VeggieSloppyJoesBeefMacaroniSkilletBeefPitaswithYogurtSauce

BerryNiceBrisketBlackBean&WhiteCheddarFrittataBlackCatDipperswithPumpkinPieDipBlack-EyedPeas&HamBlackberryCobblerBlackberryNectarinePieBlackberryWholeWheatCoffeeCakeBlackenedChickenandBeansBLTBowTiePastaSaladBlueCheeseDateWrapsBlueCheeseSouffleBlueberryChickenSaladBlueberryCoffeeCakeBlueberryCornMuffinsBlueberry-DijonChicken“Boo”-rrificKissesBraisedHanukkahBrisketBrieCherryPastryCupsBroiledParmesanTilapiaBruschettaChickenBuffaloChickenMeatballsBuffaloTurkeyBurgers

CCabbageRollCasseroleCalicoPepperFrittataCantaloupeBananaSmoothiesCaramelCornTreatsCardamomSourCreamWafflesCarolina-StyleVinegarBBQChickenCarrotBroccoliSoupCheeseburgerMacaroniSkilletCheesyBeanDipCherryChocolateCakeCherryCobblerSmoothiesCherryDumplingsCherry-GlazedLambChopsChewyGranolaBarsChickenalaKingChicken&FruitSpinachSaladsChicken’n’SummerSquashPacketsChickenAthenaChickenFajitasChickenFlorentineMeatballsChickenSaladPartySandwichesChickenThighswithSausageChickenTortelliniSoupChiliBeefPastaChilledPeaSoupShootersChinesePorkChops

ChocolateAmarettiChocolateCherryCakeChocolateChip-CranberrySconesChocolate-DippedPhylloSticksChocolate-DippedStrawberryMeringueRosesChocolateHazelnutSoyPopsChristmasCarolHamChunkyBeef&VegetableSoupCinnamon-ApplePorkChopsCinnamonFruitBiscuitsCitrus-MarinatedChickenCocoaPancakesCoconut-GingerChickpeas&TomatoesCoconut-PecanSweetPotatoesCoconutShrimpwithDippingSauceCodDelightColoradoLambChiliColorfulBroccoliRiceColorfulCornandBeanSaladCoolasaCucumberSoupCoolWatermelonPopsCordonBleuAppetizersCornandBroccoliinCheeseSauceCountryChickenwithGravyCouscousMeatballSoupCrabAppetizerSpreadCrabRangoonCranberryCouscousCranberry-GrapeSpritzerCranberry-MustardPorkLoinCranberryPomegranateMargaritasCranberry-PumpkinSpiceCakeCranberryQuickBreadCranberrySpinachSaladwithBaconDressingCranberrySweet-and-SourPorkCranberryTrifleCranberryWholeWheatBagelsCreamCheeseSwirlBrowniesCreamyArtichokeDipCreamyEggnogCrispFingerSandwichCrispyBuffaloChickenRoll-UpsforTwoCrispyFrenchToastCrumb-ToppedHaddockCrustedRedSnapperCrustyHomemadeBread

DDarkChocolateFondueDeconstructedRaspberryPie

DelectableGranolaDevil’sFoodSnackCakeDeviledEggsDouble-NutStuffedFigs

EEasyBeans&PotatoeswithBaconEasyColcannonEggFooYong

FFamily-FavoriteCheeseburgerPastaFarmGirlBreakfastCasseroleFetaRomaineSaladFlankSteakCrostiniFlaxseedOatmealPancakesFreezerBurritosFreshApple&PearSaladFreshCorn&TomatoFettuccineFreshGreenBeans&GarlicFrozenYogurtFruitPopsFruit&GranolaCrispwithYogurtFruitedTurkeyWrapsFruityCerealBars

GGarbanzo-StuffedMiniPeppersGardenQuinoaSaladGarlicFennelBisqueGarlic-HerbMiniQuichesGarlicPumpkinSeedsGarlicRosemaryTurkeyGermanDeliPizzaGingeredBeefStir-FryGlazedSproutsandCarrotsGluten-FreeKahluaDessertGluten-FreePeanutButterKissCookiesGnocchiwithWhiteBeansGoldenApricot-GlazedTurkeyBreastGreekChickenDinnerGreekFishFilletsGreek-StyleChickenBurgersGreenBeanHamQuicheGrilledChickenwithBlackBeanSalsaGrilledCornRelishGrilledNectarine&CheeseCrostiniGrilledPeaches’n’BerriesGrilledPotatoes&PeppersGrilledShrimpAppetizerKabobsGrilledVegetablePlatter

HHalibutSoftTacosHamburgerCasseroleHashBrownNestswithPortobellosandEggsHazelnut&Lemon-CrustedTurkeyBreastHeartyChipotleChickenSoupHeartyNavyBeanSoupHeartyVegetableSplitPeaSoupHerbGardenLasagnasHerbedSlowCookerChickenHerbedTunaSandwichesHoisinPorkWrapsHomemadeFishSticksHomemadePastaHoney-ButterPeasandCarrotsHoneyGrilledShrimpHoney-MustardPorkTenderloinHoney-OatPanRollsHoneySpiceBreadHotFudgeCake

IIceCreamConeTreatsIcedLemonTeaIcedTeaParfaitsIndianSnackMixIndianSpicedChickpeaWrapsIrishCreamCupcakesIrishStewItalianPorkandPotatoCasseroleItalianPorkStewItalian-StyleCabbageRollsItalianTilapiaItalianTurkeyMeatLoafItalianTurkeySkillet

JJelliedChampagneDessertJiffyGroundPorkSkilletJuicy&DeliciousMixedSpiceBurgersJumpin’EspressoBeanChiliJustPeachyPorkTenderloin

KKiwi-StrawberrySpinachSalad

LLasagnaSoupLeanGreenSmoothieLemonAngelCakeRollLemon-BerryShortcake

LemonBreakfastParfaitsLemonCouscouswithBroccoliLemonMeringueCupcakesLemon-OliveChickenwithOrzoLemonVinaigrettePotatoSaladLemon-YogurtTeaCakesLemonyParsleyBakedCodLentil&ChickenSausageStewLentil-TomatoSoupLight&EasyCheesecakeBarsLightCheesecakeLightLinguineCarbonaraLimeChickenTacosLimeCoconutBiscottiLime-GingerChickenTendersLittleMexicanPizzasLoadedMexicanPizzaLow-FatChocolateCookies

MMakeoverBlueberryFrenchToastMakeoverCauliflowerSoupMakeoverCherryAlmondMoussePieMakeoverChickenEnchiladaSoupMakeoverChickenPotpiesMakeoverCookoutCaramelS’moresMakeoverDirtDessertMakeoverFishandChipsMakeoverHashandEggsMakeoverHashBrownCasseroleMakeoverLasagnaMakeoverMac&CheeseMakeoverNoodleKugelMakeoverOrangeCupcakesMakeoverPenneallaVodkaMakeoverRedVelvetCakeMakeoverRigatoniwithBaconandAsparagusMakeoverSausage-StuffedPeppersMakeoverSloppyJoeMacandCheeseMakeoverSourCreamChickenEnchiladasMakeoverSpinach-BaconQuicheMakeoverSpinach-StuffedChickenMakeoverStuffedPotatoesMakeoverSweetPotatoPecanPieMakeoverTurkeyBiscuitBakeMakeoverTurkeyBurgersMakeoverVeggiePizzaSquaresMakeoverWafflesMakeoverWhiteFruitcakeMango-PineappleChickenTacos

Maple-OrangePotRoastMapleWalnutBiscottiMargaritaGranitawithSpicyShrimpMargheritaPitaPizzasMeatLoafwithChiliSauceMediterraneanCodMediterraneanEggplantDipMediterraneanOne-DishMealMediterraneanPorkandOrzoMediterraneanPotRoastDinnerMexi-MacSkilletMexicanPinwheelsMexicanShreddedBeefWrapsMicrowaveEggSandwichMimi’sLentilMedleyMiniBaconQuichesMiniHam’n’CheeseFrittatasMolasses-GlazedPorkChopsMontereyQuicheMoroccanBeefKabobsMostaccioliMultigrainCinnamonRollsMultigrainWafflesMushroomBeanMedleyMushroomBurgers

NNewEnglandClamChowder

OOatmealBreadOld-FashionedRicePuddingOpen-FacedRoastBeefSandwichesOpen-FacedSalmonSandwichesOrangeChickenPastaSaladOrangeDreamAngelFoodCakeOrangeTilapiainParchmentOrzo-WhiteBeanGreekSaladOven-BarbecuedSalmonOven-FriedChickenDrumsticksOvernightFrenchToastOvernightYeastWaffles

PParsleySmashedPotatoesPastelTeaCookiesPatrioticSugarCookiesPeanutButterCookiesPear&TurkeySausageRigatoniPear-CranberryGingerbreadCake

Pecan-CrustedChickenNuggetsPekingShrimpPepperSteakwithPotatoesPeppermintSwirlFudgePepperoniBakedZitiPhillyCheeseFakesforTwoPigsinaPoolPineappleOatmealPineappleUpside-DownCakeforTwoPintoBeanTostadasPizzaLover’sPiePlumCrispPopeyeCornPorkandAppleCurryPorkChopswithParmesanSaucePorkMedallionswithStrawberrySaucePorkwithBlueberryHerbSaucePortobelloPizzaBurgersPortobelloswithRatatouillePumpkinDinnerRollsPumpkinPecanCustardPumpkinPieCustard

QQuick&EasyTurkeySloppyJoesQuickCrunchyAppleSalad

RRaisinNutOatmealRaspberrySorbetRatatouillewithPolentaRedBeansandRiceSaladRedBeansandSausageRhubarbOatBarsRoastedButternutLinguineRoastedGreenVegetableMedleyRoastedHarvestVegetablesRoastedPorkTenderloinandVegetablesRootBeerFloatPieRosemaryButternutSquashLasagnaRosemaryChickenwithSpinach&BeansRosemaryWalnuts

SSt.Paddy’sIrishBeefDinnerSassyPotRoastSaucyAsianMeatballsSaucyBeefwithBroccoliSausage&PepperswithCheesePolentaSausageCornBreadDressing

SausageEggPuffSausagePenneBakeSausageSpinachPizzaSausageZucchiniSkilletScallopswithChipotle-OrangeSauceScallopswithCitrusGlazeSeasonedBroccoliSpearsSesameTossedSaladShrimp&ChickenSausagewithGritsShrimpandScallopCouscousShrimpArtichokePastaShrimpGazpachoShrimpSaladAppetizersShrimpSpreadShrimpwithTomatoes&FetaSimpleSnapperDinnerSirloininWineSauceSirloinwithMushroomSauceSkilletCassouletSlow-CookedChickenChiliSlow-CookedJambalayaSlow-CookedSalsaSlow-CookedTurkeywithBerryCompoteSlowCookerBakedApplesSlowCookerChickenCacciatoreSlowCookerFrittataProvencalSlowCookerHoneyGranolaSlowCookerLavaCakeSlowCookerTurkeyBreastSmallBatchBrowniesSmokedTroutPateSmokedTurkeyandAppleSaladSmokyCauliflowerSnappyBakedZitiSnickerdoodlesSo-EasySwissSteakSourCreamCucumbersSouthwestPretzelsSparklingPartyPunchSpecialEggSaladSpicedCoffeeSpicedPartyPeanutsSpicedPorkwithBourbonSauceSpicyChickenTendersSpicyChickenTomatoPitasSpicyTomatoJuiceSpinach’n’BroccoliEnchiladasSpinachandMushroomSmotheredChickenSpinachBeefSaladSpinachBurritos

SpinachDip-StuffedMushroomsSpinach-TomatoPhylloBakeSpud-StuffedPeppersStamp-of-ApprovalSpaghettiSauceSteakFriedRiceSteamedTurkeyDumplingsStir-FriedSteak&VeggiesStir-FryRiceBowlStovetopMacaroniandCheeseStrawberrySalsaStrawberrySorbetSensationSugarlessHeartCookiesSummerSquashSoupSummertimeOrzo&ChickenSundayBrunchCasseroleSundayPotRoastSunshineCrepesSweet’n’SaltyPopcornSweet-ChiliSalmonwithBlackberriesSweetOnionPieSweetPineappleCiderSweetPotato&BeanQuesadillasSweetPotatoPuddingSweetPotatoeswithCilantroBlackBeansSwirledBlueberryFrozenYogurtSwissBeerBread

TTangerineCashewSnapperTastyTunaCasseroleTenderloinwithCremini-ApricotStuffingTeriyakiMahiMahiTex-MexPopcornTexasTacos30-MinuteChickenNoodleSoupTilapiaTostadasTilapiawithJasmineRiceTilapiawithTomato-OrangeRelishTofu-StuffedPastaShellsTomato-BasilBruschettaTomatoBasilSnackersTomatoeswithButtermilkVinaigretteTropicalFusionSaladwithSpicyTortillaRibbonsTropicalMuesliTunawithCitrusPonzuSauceTurkeyalaKingwithRiceTurkeyBurritoswithFreshFruitSalsaTurkeyGnocchiSoupTurkeyGyrosTurkeyMarsala

TurkeyReubensTurkeySausagePattiesTurkey-SweetPotatoSoupTurkeyTacoSaladTuscan-StyleRoastedAsparagusTuscanTurkeySoupTuxedoStrawberries

UUpside-DownBerryCake

VVanillaMeringueCookiesVegetableJambalayaVeggieChowderVeggieLasagnaVeggieNicoiseSaladVermontTurkeyLoaf

WWaldorfTurkeySaladWalnut-CrustedSalmonWarmApricotChickenSaladWarmChocolateMeltingCupsWhiteBeanSoupwithEscaroleWildRiceVenisonStew

ZZestyChickenSoupZestyHamburgerSoupZucchiniChocolateCakewithOrangeGlazeZucchiniCrustPizza

CONTENTS

Introduction

Appetizers&SnacksSlow-CookedSalsaCheesyBeanDipGarlicPumpkinSeedsTomatoBasilSnackersSaucyAsianMeatballsMiniBaconQuichesSpicyTomatoJuiceAvocadoShrimpSalsaMakeoverStuffedPotatoesCrispFingerSandwichDeviledEggsMediterraneanEggplantDipTex-MexPopcornRosemaryWalnutsCrabAppetizerSpreadBBQChickenPizzaRoll-UpCordonBleuAppetizersSteamedTurkeyDumplingsIcedLemonTeaCreamyArtichokeDipGrilledNectarine&CheeseCrostiniBrieCherryPastryCupsStrawberrySalsaLittleMexicanPizzasSparklingPartyPunchMargaritaGranitawithSpicyShrimpShrimpSaladAppetizersIndianSnackMixSouthwestPretzelsSmokedTroutPate

ChickenSaladPartySandwichesAsianTunaBiteswithDijonDippingSauceMakeoverVeggiePizzaSquaresFlankSteakCrostiniBuffaloChickenMeatballsMexicanPinwheelsSpinachDip-StuffedMushroomsAsparaguswithHorseradishDipShrimpSpreadGrilledShrimpAppetizerKabobsCrabRangoonSpicedPartyPeanutsGarbanzo-StuffedMiniPeppersChilledPeaSoupShootersTomato-BasilBruschettaSweet’n’SaltyPopcornBlueCheeseDateWraps

SoupsHeartyChipotleChickenSoupShrimpGazpachoLentil-TomatoSoupZestyHamburgerSoupTurkeyGnocchiSoupSummerSquashSoupLasagnaSoupNewEnglandClamChowderColoradoLambChiliTurkey-SweetPotatoSoupMakeoverChickenEnchiladaSoupSlow-CookedChickenChiliVeggieChowder30-MinuteChickenNoodleSoupAppleSquashSoupHeartyVegetableSplitPeaSoupWhiteBeanSoupwithEscaroleMakeoverCauliflowerSoupChickenTortelliniSoupCarrotBroccoliSoup

HeartyNavyBeanSoupCouscousMeatballSoupCoolasaCucumberSoupTuscanTurkeySoupJumpin’EspressoBeanChiliZestyChickenSoupGarlicFennelBisqueLentil&ChickenSausageStewChunkyBeef&VegetableSoup

Sides,Salads&BreadsEasyBeans&PotatoeswithBaconHoney-ButterPeasandCarrotsPopeyeCornHoneySpiceBreadTomatoeswithButtermilkVinaigretteBlueberryCornMuffinsBasilDillColeslawSesameTossedSaladArtichokeBreadParsleySmashedPotatoesAvocadoTomatoSaladChocolateChip-CranberrySconesSourCreamCucumbersGrilledVegetablePlatterCranberrySpinachSaladwithBaconDressingBasilCorn&TomatoBakeMushroomBeanMedleyHoney-OatPanRollsFreshGreenBeans&GarlicGlazedSproutsandCarrotsColorfulCornandBeanSaladHomemadePastaMakeoverHashBrownCasseroleSeasonedBroccoliSpearsCranberryCouscousAuthenticBostonBrownBreadSwissBeerBreadFreshApple&PearSalad

Tuscan-StyleRoastedAsparagusLemonCouscouswithBroccoliCrustyHomemadeBreadFetaRomaineSaladCranberryQuickBreadRoastedGreenVegetableMedleyGrilledPotatoes&PeppersSmokyCauliflowerRoastedHarvestVegetablesGrilledCornRelishColorfulBroccoliRicePumpkinDinnerRollsCornandBroccoliinCheeseSauceEasyColcannonMakeoverNoodleKugelSausageCornBreadDressingLemonVinaigrettePotatoSaladApricotGelatinMoldKiwi-StrawberrySpinachSaladCoconut-PecanSweetPotatoesOatmealBreadApple’n’PepperSauteBlack-EyedPeas&Ham

BreakfastSlowCookerFrittataProvencalTropicalMuesliCranberryWholeWheatBagelsCardamomSourCreamWafflesGarlic-HerbMiniQuichesMakeoverBlueberryFrenchToastFlaxseedOatmealPancakesOvernightYeastWafflesCantaloupeBananaSmoothiesFarmGirlBreakfastCasseroleHashBrownNestswithPortobellosandEggsQuickCrunchyAppleSaladCherryCobblerSmoothiesMakeoverSpinach-BaconQuiche

PigsinaPoolDelectableGranolaMultigrainWafflesTurkeySausagePattiesRaisinNutOatmealBlueberryCoffeeCakeBacon-MapleCoffeeCakeSweetOnionPieCocoaPancakesPineappleOatmealApplesauceOatmealPancakesMakeoverHashandEggsMicrowaveEggSandwichOvernightFrenchToastCalicoPepperFrittataCrispyFrenchToastBananaPancakeSnowmenChewyGranolaBarsBlueCheeseSouffleBlackberryWholeWheatCoffeeCakeCinnamonFruitBiscuitsLeanGreenSmoothieBlackBean&WhiteCheddarFrittataMakeoverWafflesSausageEggPuffSlowCookerHoneyGranolaMiniHam’n’CheeseFrittatasMontereyQuicheLemonBreakfastParfaitsBakedPeachPancakeSundayBrunchCasserole

BeefEntreesBalsamic-GlazedBeefSkewersBerryNiceBrisketBeefMacaroniSkilletBeefPitaswithYogurtSauceStamp-of-ApprovalSpaghettiSauceBacon-CheddarMeatLoaves

Open-FacedRoastBeefSandwichesJuicy&DeliciousMixedSpiceBurgersMostaccioliChiliBeefPastaMexi-MacSkilletMoroccanBeefKabobsMexicanShreddedBeefWrapsHamburgerCasseroleSaucyBeefwithBroccoliSirloininWineSauceBeef&SpinachLoMeinSassyPotRoastMakeoverLasagnaSo-EasySwissSteakMediterraneanPotRoastDinnerPepperSteakwithPotatoesSpud-StuffedPeppersAsianBeefandNoodlesMeatLoafwithChiliSauceCabbageRollCasseroleGingeredBeefStir-FryCheeseburgerMacaroniSkilletBraisedHanukkahBrisketTexasTacosSteakFriedRiceFreezerBurritosTenderloinwithCremini-ApricotStuffingBeef&VeggieSloppyJoesMaple-OrangePotRoastFamily-FavoriteCheeseburgerPastaStir-FriedSteak&VeggiesSt.Paddy’sIrishBeefDinnerSpinachBeefSaladBeef&RiceStuffedCabbageRollsSirloinwithMushroomSauce

ChickenFavoritesBlackenedChickenandBeansLemon-OliveChickenwithOrzo

LimeChickenTacosChicken&FruitSpinachSaladsHerbedSlowCookerChickenSpicyChickenTomatoPitasBlueberryChickenSaladChickenThighswithSausageMango-PineappleChickenTacosSlowCookerChickenCacciatoreWarmApricotChickenSaladGreek-StyleChickenBurgersRosemaryChickenwithSpinach&BeansGreekChickenDinnerChicken’n’SummerSquashPacketsChickenalaKingMakeoverChickenPotpiesLime-GingerChickenTendersSpinachandMushroomSmotheredChickenOven-FriedChickenDrumsticksCarolina-StyleVinegarBBQChickenCitrus-MarinatedChickenSummertimeOrzo&ChickenMakeoverSourCreamChickenEnchiladasPecan-CrustedChickenNuggetsBlueberry-DijonChickenBruschettaChickenCrispyBuffaloChickenRoll-UpsforTwoSausage&PepperswithCheesePolentaBLTBowTiePastaSaladMakeoverSpinach-StuffedChickenApplesauceBarbecueChickenChickenFajitasCountryChickenwithGravySpicyChickenTendersChickenAthenaGrilledChickenwithBlackBeanSalsaChickenFlorentineMeatballsOrangeChickenPastaSaladAsianChickenThighs

TurkeySpecialtiesBuffaloTurkeyBurgersSausageZucchiniSkilletMakeoverSloppyJoeMacandCheeseAsianTurkeyLettuceCupsItalianTurkeySkilletWaldorfTurkeySaladSausageSpinachPizzaItalianTurkeyMeatLoafQuick&EasyTurkeySloppyJoesTurkeyalaKingwithRiceMediterraneanOne-DishMealTurkeyBurritoswithFreshFruitSalsaSmokedTurkeyandAppleSaladGarlicRosemaryTurkeyMakeoverSausage-StuffedPeppersBakedMostaccioliVermontTurkeyLoafSlow-CookedTurkeywithBerryCompoteFruitedTurkeyWrapsMakeoverTurkeyBiscuitBakeRedBeansandSausageTurkeyMarsalaSausagePenneBakeItalian-StyleCabbageRollsHazelnut&Lemon-CrustedTurkeyBreastTurkeyGyrosMakeoverTurkeyBurgersSlowCookerTurkeyBreastPear&TurkeySausageRigatoniPepperoniBakedZitiTurkeyReubensGoldenApricot-GlazedTurkeyBreastTurkeyTacoSalad

Pork,Ham&MoreLightLinguineCarbonaraChinesePorkChops

ItalianPorkStewSkilletCassouletHoisinPorkWrapsCinnamon-ApplePorkChopsItalianPorkandPotatoCasserolePorkChopswithParmesanSaucePorkandAppleCurryPizzaLover’sPieApple-CinnamonPorkLoinWildRiceVenisonStewMolasses-GlazedPorkChopsBarbecuedCountryRibsJiffyGroundPorkSkilletJustPeachyPorkTenderloinBajaPorkTacosGreenBeanHamQuicheCranberrySweet-and-SourPorkHoney-MustardPorkTenderloinBacon-SwissPorkChopsMediterraneanPorkandOrzoMakeoverRigatoniwithBaconandAsparagusCranberry-MustardPorkLoinSundayPotRoastRoastedPorkTenderloinandVegetablesPorkMedallionswithStrawberrySauceSpicedPorkwithBourbonSauceBakedHamwithOrangeGlazeIrishStewSlow-CookedJambalayaCherry-GlazedLambChopsPorkwithBlueberryHerbSauceChristmasCarolHamGermanDeliPizza

Fish&SeafoodMediterraneanCodHerbedTunaSandwichesSimpleSnapperDinnerShrimp&ChickenSausagewithGrits

ShrimpwithTomatoes&FetaOven-BarbecuedSalmonMakeoverFishandChipsBakedWalleyeCrustedRedSnapperItalianTilapiaTilapiaTostadasLemonyParsleyBakedCodShrimpArtichokePastaTunawithCitrusPonzuSauceTilapiawithJasmineRiceHalibutSoftTacosTangerineCashewSnapperPekingShrimpBroiledParmesanTilapiaWalnut-CrustedSalmonGreekFishFilletsHomemadeFishSticksTastyTunaCasseroleSweet-ChiliSalmonwithBlackberriesScallopswithCitrusGlazeTilapiawithTomato-OrangeRelishOpen-FacedSalmonSandwichesShrimpandScallopCouscousCoconutShrimpwithDippingSauceEggFooYongOrangeTilapiainParchmentTeriyakiMahiMahiCrumb-ToppedHaddockHoneyGrilledShrimpScallopswithChipotle-OrangeSauceCodDelight

MeatlessGnocchiwithWhiteBeansMushroomBurgersMargheritaPitaPizzasSweetPotatoeswithCilantroBlackBeansSpinach’n’BroccoliEnchiladas

RosemaryButternutSquashLasagnaPortobelloPizzaBurgersStir-FryRiceBowlMakeoverPenneallaVodkaVeggieLasagnaTropicalFusionSaladwithSpicyTortillaRibbonsSpinach-TomatoPhylloBakeRedBeansandRiceSaladSweetPotato&BeanQuesadillasRoastedButternutLinguineVegetableJambalayaSnappyBakedZitiPhillyCheeseFakesforTwoRatatouillewithPolentaIndianSpicedChickpeaWrapsHerbGardenLasagnasFreshCorn&TomatoFettuccineZucchiniCrustPizzaOrzo-WhiteBeanGreekSaladMimi’sLentilMedleySpecialEggSaladPintoBeanTostadasCoconut-GingerChickpeas&TomatoesSpinachBurritosMakeoverMac&CheesePortobelloswithRatatouilleStovetopMacaroniandCheeseVeggieNicoiseSaladLoadedMexicanPizzaTofu-StuffedPastaShellsGardenQuinoaSalad

DessertsIrishCreamCupcakesSlowCookerBakedApplesMapleWalnutBiscottiLemon-BerryShortcakeIceCreamConeTreatsAlmondPearTart

LemonMeringueCupcakesRhubarbOatBarsSwirledBlueberryFrozenYogurtWarmChocolateMeltingCupsUpside-DownBerryCakeDouble-NutStuffedFigsBananaPuddingMakeoverRedVelvetCakeBananaBoatsCreamCheeseSwirlBrowniesGrilledPeaches’n’BerriesApplePieOatmealDessertOrangeDreamAngelFoodCakeLemon-YogurtTeaCakesCherryDumplingsLimeCoconutBiscottiFruit&GranolaCrispwithYogurtPeanutButterCookiesLightCheesecakeFrozenYogurtFruitPopsZucchiniChocolateCakewithOrangeGlazeDevil’sFoodSnackCakePumpkinPieCustardBlackberryNectarinePieVanillaMeringueCookiesOld-FashionedRicePuddingSweetPotatoPuddingSlowCookerLavaCakeRootBeerFloatPieHotFudgeCakeIcedTeaParfaitsArcticOrangePieStrawberrySorbetSensationAppleOatmealCookiesMakeoverDirtDessertChocolateHazelnutSoyPopsLemonAngelCakeRollLow-FatChocolateCookiesSmallBatchBrownies

RaspberrySorbetBlackberryCobblerCherryChocolateCakePlumCrispPineappleUpside-DownCakeforTwo

HolidaySweets&TreatsDarkChocolateFondueSugarlessHeartCookiesTuxedoStrawberriesMakeoverOrangeCupcakesLemonCurdTartletsLight&EasyCheesecakeBarsPastelTeaCookiesMultigrainCinnamonRollsChocolateAmarettiChocolate-DippedStrawberryMeringueRosesPatrioticSugarCookiesCoolWatermelonPopsFruityCerealBarsMakeoverCookoutCaramelS’moresDeconstructedRaspberryPieSnickerdoodlesSweetPineappleCiderCaramelCornTreatsBlackCatDipperswithPumpkinPieDipBoo-rrificKissesMakeoverSweetPotatoPecanPiePumpkinPecanCustardCranberry-PumpkinSpiceCakePear-CranberryGingerbreadCakeGluten-FreeKahluaDessertCutoutSugarCookiesCranberryPomegranateMargaritasCranberryTrifleSpicedCoffeeMakeoverCherryAlmondMoussePieCreamyEggnogSunshineCrepes

Gluten-FreePeanutButterKissCookiesPeppermintSwirlFudgeCranberry-GrapeSpritzerMakeoverWhiteFruitcakeChocolateCherryCakeBasilCitrusCocktailJelliedChampagneDessertChocolate-DippedPhylloSticks

IndexesGeneralRecipeIndexAlphabeticalRecipeIndex

taste of home comfort food makeovers: 325 delicious & comforting recipes made light

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