SWISS

CANADIAN BACON AND MAKES 4 SERVINGS

EGGS

8 eggs 1/4 Cup milk 1/2 teaspoon 1/4 teaspoon 1/3 Cup finely Nonstick salt black cooking pepper green spray bacon, shredded cut in half Swiss cheese onions, divided chopped

4 slices Canadian 1 cup (4 ounces) 1. 2. Preheat broiler. Whisk together

eggs, onions.

milk, salt and pepper

in medium

bowl

until well blended.

Stir in all

but 2 tablespoons 3. Add 4. Spray

12-inch ovenproof

skillet with cooking

spray;

heat over medium-Iow set. with cheese;

heat until hot.

egg mixture. Arrange bacon

Cover and cook in pinwheel

14 minutes or until almost

on top of egg mixture.

Sprinkle

broil

2 minutes Serve

or until cheese immediately.

is bubbly.

Top with remaining

2 tablespoons

onion.

Cut into 4 wedges.

Calories Total fat Protein Carbohydrate

309 209 279 49

Cholesterol Sodium Fiber

466m9 898m9 <19

eye openers

BLUEBERRY CHEESECAKE MUFFINS MAKES 12 SERVINGS

8 ounces 1 cup plus 2 eggs 1 teaspoon 1 teaspoon 3/4 cup bran grated vanilla flakes cereal flour powder lemon peel cream cheese, softened no-calorie sugar substitute for baking, divided

1 tablespoon

1/2cup all-purpose 1/2 cup soy flour 2 teaspoons 1/4 teaspoon 3/4 cup milk 3 tablespoons 4 tablespoons 1/2 teaspoon 1. 2. baking salt

melted ground

butter blueberry fruit spread

no-sugar-added cinnamon Spray

Preheat oven to 350F. Beat cream

12 muffin cups with nonstick bowl

cooking mixer

spray. until smooth. Beat in

cheese in medium 1 egg, flours,

on high speed of electric

3/4 cup sugar substitute, 3. Stir together In separate Mix gently about cereal,

lemon peel and vanilla. 1/4 cup sugar substitute, whisk milk, butter and baking powder and salt in medium pour over cereal

bowl.

small bowl,

1 egg until blended;

mixture. 4.

just until blended. batter into each muffin cup. Spread over fruit spread. sprinkle mixture Combine evenly 1 teaspoon remaining over cream cheese fruit spread

Spoon

2 tablespoons

over batter. Spread 1 tablespoon mixture. 5.

cream cheese

mixture

sugar substitute

and cinnamon;

Bake 30 to 35 minutes or until toothpick 10 minutes in pan on wire Refrigerate leftover

inserted

into centers comes out clean.

Cool or

muffins

rack. Remove muffins from pan and cool. muffins.

Serve warm

at room temperature.

eye openers

CHEDDARY SAUSAGE FRITTATA MAKES 4 SERVINGS

4 eggs 1/4 Cup milk ( 12 ounces) pepper,* bulk breakfast and chopped cheese pork sausage

1 package 1 poblano 1 cup

seeded shredded

(4 ounces)

Cheddar

*Poblano peppers can sting and irritate the skin; wear rubber gloves when hqndling peppers and do not touch eyes. Wash hands after handling.

1. Preheat broiler. 2. 3. Combine Heat eggs and milk in medium ovenproof towels; poblano nonstick set aside. to same skillet; cook and stir 2 minutes or until crisp-tender. stir until blended. Cover and cook 10 minutes on Return bowl; whisk until well blended. Set aside. sausage; Drain

12-inch on paper

skillet over medium-high pink, breaking

heat until hot. Add with spoon.

cook and stir 4 minutes or until no longer sausage 4.

up sausage

Add chopped

sausage

to skillet with egg mixture;

medium-Iow s. Sprinkle

or until eggs are almost set. cheese over egg mixture; Serve immediately. wrap the handle in heavy-duty foil before broiling frittata broil 2 minutes or until cheese is melted. Cut into

4 wedges. Tip:

If skillet is not ovenproof,

10

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DEEP SOUTH

HAM AND REDEYE MAKES 4 SERVINGS

GRAVY

1 tablespoon butter 1 ham steak (about 1 '/3 pounds) 1 cup strong coffee 3/4teaspoon sugar '/4 teaspoon hot pepper sauce
1. Add Heat large skillet over medium-high ham steak; cook 3 minutes. platter; heat until hot. Add butter; tilt skillet to coat bottom. browned.

Turn; cook 2 minutes longer set aside and keep warm. sauce to same skillet. to 1/4 Cup liquid,

or until lightly

Remove ham to serving 2. Add coffee,

sugar and pepper

Bring to a boil over high heat; boil scraping up any brown bits. Serve

2 to 3 minutes or until liquid gravy

Serving

is reduced

over ham.
Suggestion: Serve ham steak with sauteed greens and poached eggs.

12

eye openers

FABULOUS FETA FRITTATA MAKES 4 SERVINGS

2 tablespoons butter or olive oil 8 eggs 1/4Cup whipping cream or half-and-half 1/4Cup chopped fresh basil 1/2teaspoon salt 1/4teaspoon freshly ground black pepper 1 package (4 ounces) crumbled feta cheese with basil, olives and sun-dried tomatoes or 1 cup crumbled feta cheese 1/4Cup pine nuts
1. Preheat broiler. Melt butter in 1 O-inch ovenproof and sides are well coated Pour mixture into skillet. skillet with sloped Cover; cook sides over medium cream, basil,

heat. Tilt skillet so bottom salt and pepper; are set around 2. Sprinkle mix well. edges

with butter. Beat eggs. Add

8 to lO minutes or until eggs

(center will be wetl. over frittata. Transfer to broiler; broil 4 to 5 inches

cheese and pine nuts evenly

from heat source for 2 minutes or until center of frittata brown. Tip: Cut into wedges. wrap the handle

is set and pine nuts are golden

If skillet is not ovenproof,

in heavy-duty

foil before

broiling

frittata.

14

eve opener~

CHEESE

BLINTZES

WITH STRAWBERRIES ..A'/~~ .~~n",.,~~

butter, divided ricotta cheese sugar granulated

& SOUR

CREA~

3 tablespoons 1 container 1 tablespoon 1 teaspoon 1/8 teaspoon 8 (8-inch)

melted ( 15 ounces) plus vanilla ground

whole-milk

2 teaspoons nutmeg crepes strawberries

substitute,

divid~

prepared

1/2cup sliced fresh 1/. ~..- r~... ~.~-~

1. 2.

Preheat oven to 350F. Combine cheese,

Brush 1 tablespoon

butter over bottom vanilla

of 13 x9-inch

baking

dis

1 tablespoon Spoon

sugar substitute,

and nutmeg

in food processor; Fold outside in preparec

process

until smooth.

scant 1/4 cup mixture roll up from bottom.

onto center of each crepe. Place crepes, Bake uncovered

edges of crepe over filling; dish. Brush remaining until hot. 3. Meanwhile, combine

seam side down,

2 tablespoons

butter over crepes.

18 to 20 minutes

strawberries

and remaining plates;

2 teaspoons

sugar substitute;

set as id.

at room temperature.

Transfer

crepes to serving

top with strawberries.

Serve with SOl

Tip: Look "-_.:_-

for shelf-stable

packages

of crepes

near

the

berries

in the supermarket

produ(

,
~

CHUNKY

CHICKEN AND VEGETABLE MAKES 4 SERVINGS

oil breast pepper (4 ounces), diced bell chicken

SOUP

1 tablespoon 1 boneless 1/2 Cup thinly 2 green 1/2Cup chopped

vegetable skinless green sliced sliced

celery each) chicken broth

onions,

2 cans (141/2 ounces 1 cup water 1/2 Cup sliced 2 tablespoons 1 tablespoon 1/4teaspoon 1/8 teaspoon 1. carrots cream finely dried black

chopped thyme pepper

parsley

leaves

Heat oil in large saucepan pink. Add are tender. broth, water, carrots,

over medium

heat. Add

chicken;

cook and stir 4 to 5 minutes

or until no longer vegetables . 2. Add

bell pepper,

celery

and onions.

Cook and stir 7 minutes or until

cream,

parsley,

thyme and black

pepper.

Simmer

10 minutes

or until carrots

are tender.

18

SOUTHWESTERN OMELET MAKES 1 SERVING

2 teaspoons 1 tablespoon 1 egg Nonstick 3 tablespoons 1 tablespoon 2 tablespoons 1/2 cup finely 1. 1/4 cup ( 1 ounce) cooking bacon chunky shredded dissolve spray refried bits Monterey Jack or Cheddar lettuce in small bowl. beans, warmed canned cornstarch water

WRAP

shredded

cheese

salsa romaine or iceberg in water

To make omelet,

cornstarch

Add

egg; whisk

until

blended . 2. Spray large nonstick skillet lightly with cooking of skillet. spray; Cook board, Sprinkle heat over medium-high browned side down. bits, cheese, heat. Add

egg mixture,

tilting

skillet to cover bottom

1 to 2 minutes or until set. Turn

omelet over; cook 30 seconds. 3. To make wrap, spread

Turn out onto cutting

beans to edge of omelet.

evenly with bacon

salsa and lettuce. 4. Gently roll up, sealing with refried beans. Serve immediately; or, wrap in plastic wrap

and refrigerate.

20

PEPPERONI PIZZA SOUP MAKES 4 SERVINGS

1 tablespoon 1 cup sliced 1 cup chopped 1/2 Cup chopped oil mushrooms green onion pizza sauce broth chicken bell pepper

1 can ( 1 S ounces) 1 can ( 141/2 ounces) 1 cup water 3 ounces 1 teaspoon sliced dried

pepperoni oregano shredded mozzarella over medium cheese heat. Add mushrooms, are tender. Bring to a boil. Reduce heat bell pepper and onion.

1 cup (4 ounces) 1.

Heat oil in large saucepan stirring frequently, sauce,

Cook, 2.

7 minutes or until vegetables broth, water, pepperoni

Stir in pizza

and oregano. serving.

and heat simmer 5 minutes. Tip: food. count! People following This recipe

Top with cheese

just before

low-carb

meal plans often say they miss pizza with great pizza flavor

more than any other carbohydrate

satisfies that craving

and a minimum

22

NO-KNEAD MAKES 30

SANDWICH (1/4-INCH)

BREAD SLICES

2 packages 3/4 Cup warm 3 tablespoons

(21/4 teaspaans) water canola flour old-fashioned oil

active

dry

yeast

( 110 to 11 S Of)

1 cup all-purpose 2/3 cup uncooked 1/4cup soy flour* 1/4 cup wheat 1/4 cup sesame 2 teaspoons 1 teaspoon

oats

gluten* seeds* sugar salt substitute

1. 2.

Stir yeast into water Combine all-purpose

in small bowl;

let stand 5 minutes.

Add

oil. and salt until

flour, oats, soy flour, gluten, dough blade.

sesame seeds, sugar substitute pulsing action,

in food blended. 3. With

processor

fitted with plastic

Using on/off

process

processor action,

running, let dough

slowly

pour yeast mixture comes together

through

feed tube; then using on/off processor lid,

pulsing

process until dough

and forms a mass. Unlock in bulk. Using on/off

but do not remove; 4. Spray 8x4x2-inch

rise 1 hour or until doubled cooking

loaf pan with nonstick comes together (Dough will be slightly

spray.

pulsing

action, work into pan.

process surface. 12x8-inch

briefly Shape

until dough into disc.

and forms a ball. Turn dough sticky.) Roll dough

onto floured surface in prepared

on floured in bulk. brown

rectangle.

Roll up from short side; fold under ends and place place 45 minutes or until doubled is golden on wire

Cover with towel; 5.

let rise in warm

Preheat oven to 375F. when tapped. knife.

Bake 35 minutes or until bread

and sounds

hollow

Remove from pan and cool completely

rack. Cut into 1/4-inch

slices with serrated

24

TWO-MINUTE

TUNA SALAD SANDWICH MAKES 3 SERVINGS

1 6-ounce can water-packed solid albacore tuna, drained and flaked 1/2Cup celery slices 2 tablespoons plus 11/2teaspoons mayonnaise or reduced-fat mayonnaise nonfat) 1 tablespoon drained capers 1/2teaspoon onion powder 6 1/4-inch-thick slices No-Knead Lettuce leaves
1. 2. Combine Spread slices. all ingredients 1/3 tuna mixture except

(not

Sandwich

Bread (page 24)

bread

and lettuce in small bowl;

mix well.

on each of 3 bread

slices. Top with lettuce leaves and remaining

bread

VEGETABLE MAKES 6

STRATA SERVINGS

2 slices white 1/4 Cup shredded 1/2 Cup sliced 1/2 Cup sliced 1 clove garlic,

bread, carrots mushrooms onion crushed

cubed Swiss cheese

reduced-fat

1/4 Cup chopped 1 teaspoon 1/2 cup snow 3/4 cup skim Place bread cheese;

FLEISCHMANN'S@ tomato peas

Original

Margarine

1/2 cup chopped

1 cup EGG BEATERS@ Healthy milk

Real Egg Product

cubes evenly on bottom

of greased

1/2-quart casserole

dish. Sprinkle

with

set aside. nonstick skillet, over medium Stir in tomato combine heat, saute carrots, mushrooms, onion and garlic in over

In medium margarine cheese. 375F

until tender. In small bowl,

and snow peas; cook

1 to 2 minutes more. Spoon mixture. Let stand

Egg Beaters@ and milk; pour over vegetable in center comes out clean.

Bake at

for 45 to 50 minutes or until knife inserted serving.

minutes minutes

10 minutes before
Prep Cook Time: Time: 15 55

26

CIOPPINO MAKES 4 SERVINGS

1 teaspoon 1 large 1 clove 1 cup sliced

olive celery,

oil with celery tops

onion, garlic,

chopped minced bouillon salt-free cube Italian boneless clams, shrimp, scallops or crabmeat lemon juice over medium heat until hot. Add onion, celery and blend herb seasoning fish fillets drained and (optional) mild-flavored rinsed and

4 cups water 1 fish-flavor 1 tablespoon 1/4 pound 1 large 1/4 pound 1/4 pound tomato,

cod or other

chopped baby small bay peeled deveined

1 can (10 ounces) uncooked uncooked

1/4 cup flaked 2 tablespoons 1.

crabmeat fresh

Heat olive oil in large saucepan Cook Cover and bring

garlic.

and stir 5 minutes or until onion

is soft. Add water,

bouillon

cube and Italian

seasoning. 2.

to a boil over high heat. Add cod and tomato Heat through. to saucepan. Add with Garnish Reduce heat to clams, if desired, if lemon wedges,

Cut cod fillets into 1/2-inch pieces. simmer scallops, crabmeat and lemon

medium-Iow; shrimp, desired.

10 to 15 minutes or until seafood juice.

is opaque.

Prep and Cook Time: 30 minutes

28

QUICK

ORANGE CHICKEN MAKES 4 SERVINGS

juice concentrate marmalade

2 tablespoons 1 tablespoon 1 teaspoon 1/4teaspoon 4 boneless 1/2 cup fresh 2 tablespoons

frozen Dijon salt skinless orange

orange

no-sugar-added mustard chicken sections fresh

orange

breasts parsley

(about

1 pound)

chopped

Microwave Directions 1. For sauce, combine round 2. microwavable

juice concentrate,

marmalade,

mustard

and salt in 8-inch shallow

dish until juice concentrate coating

is thawed. chicken around at HIGH edge of dish (100%) 3 minutes; is no

Add chicken, overlapping.

both sides with sauce. Arrange with vented plastic wrap. at MEDIUM-HIGH

without longer 3.

Cover

Microwave

turn chicken

over. Microwave

(70%) 4 minutes,

or until chicken

pink in center. to serving plate. Microwave remaining sauce at HIGH (100%)

Remove chicken

2 to 3 minutes or until slightly 4. To serve, spoon

thickened. top with orange sections and parsley.

sauce over chicken;

30

s s
STEAK WITH ZESTY MERLOT MAKES 4 SERVINGS
1/2 Cup merlot 2 tablespoons 1 tablespoon 1 teaspoon 1 teaspoon 1/2teaspoon 2 beef ribeye 2 tablespoons 1. Combine wine, wine Worcestershire balsamic sugar beef dried bouillon thyme granules leaves each) parsley sauce, vinegar,
gar, SU! bouillon granules and thyme

s
SAUCE
sauce

vinegar

steaks finely

(8 ounces chopped

Worcestershire

set aside. 2. Heat large nonstick skillet over high heat until hot. Add and cook 3 to 6 minutes longer steaks; cook 3 minutes on each heat or until desired

side. Turn steaks again doneness. 3. 4.

over medium

Cut steaks in half; arrange Add wine mixture

on serving

platter.

Place in oven to keep warm. scraping up

to same skillet.

Bring to a boil; cook and stir 1 minute, with parsley; serve immediately.

any brown

bits. Spoon

over steaks. Sprinkle

32

savvy

suppers

SZECHWAN SEAFOOD STIR-FRY MAKES 4 SERVINGS

1 package 4 teaspoons 4 cloves ( 10 ounces) dark garlic, minced cornstarch dry sherry fresh scallops seeds, toasted drain. Heat 2 teaspoons Add spinach; oil in large saucepan over medium or sake cut into or bottled large thin, 1-inch-Iong root if frozen thawed strips ginger red bell pepper, minced bay sesame peeled, fresh deveined fresh and spinach divided leaves

sesame

oil, divided

1/4 cup reduced-sodium 1 tablespoon 1 tablespoon 1 medium 11/2 teaspoons 3/4 pound 1/2 pound

soy sauce

shrimp,

2 teaspoons 1. Rinse spinach

in cold water; stir-fry turning

heat. Add

2 cloves garlic; is wilted,

1 minute.

cover and steam 4 to 5 minutes or Remove from heat; keep covered. until smooth; stir-fry set aside. Add Heat shrimp;

until spinach 2. Meanwhile,

with tongs after 3 minutes. and sherry

combine Add Add

soy sauce, cornstarch oil in large nonstick 2 cloves garlic stir-fry

remaining

2 teaspoons

skillet over medium-high and ginger;

heat. Add 1 minute.

bell pepper;

stir-fry 2 minutes. stir-fry 2 minutes. Add 3.

remaining scallops; stir-fry

1 minute or until shrimp

and scallops

are opaque.

soy sauce mixture; Stir spinach mixture

1 minute or until sauce thickens. to 4 individual plates; top with seafood mixture and

and transfer

sesame seeds. Tip: Substitute one large head bok choy, thinly sliced, for spinach. Increase steaming time to

8 minutes or until bok choy is tender.

34

savvy

suppers

SPINACH,

CHEESE AND PROSCIUTTO-STUFFED CHICKEN BREASTS MAKES 4 SERVINGS

chicken breasts (about 4 ounces each)

4 boneless Salt 4 slices 4 slices 1 cup and

skinless black

pepper each) each) prosciutto* smoked chopped flour, divided provolone

(I/2 ounce (I/2 ounce spinach

leaves, all-purpose olive butter broth heavy oil

4 tablespoons 1 tablespoon 1 tablespoon 1 cup chicken

1 tablespoon

cream not smoked. Look for imported or domestic procil1ttoindelis

*Prosciutto, an Italian ham, is seasoned, curedandair-dried; and Italian food markets.

1. 2.

Preheat oven to 350F. To form pocket, cut each chicken sprinkle lightly breast horizontally breast. almost to the opposite edge. Fold 1 slice

back top half of breast; provolone 3. Spread

with salt and pepper.

Place 1 slice prosciutto,

and 1/4 cup spinach 3 tablespoons

on each chicken Holding

Fold top half of breasts over filling. breast closed, coat in flour; shake

flour on plate. chicken

chicken

off excess. Lightly sprinkle 4.

with salt and pepper. heat. Place chicken in skillet; cook about

Heat oil and butter in large skillet over medium

4 minutes on each side or until browned. 5. Transfer chicken to shallow baking dish. Bake in oven 10 minutes or until chicken is no

longer pink and juices run clear. 6. Whisk chicken about broth and cream Spoon into remaining 1 tablespoon plates; flour in small bowl. constantly, breasts. Thinly Pour

chicken thickens, Tip:

broth mixture

into same skillet;

heat over medium

heat, stirring

until sauce

3 minutes.

sauce onto serving

top with chicken for smoked

Swiss, Gruyere

or mozzarella

cheese may be substituted for prosciutto.

provolone.

sliced deli ham may be substituted

36

savvy

suppers

ROAST

CHICKEN WITH PEPPERS MAKES 6 SERVINGS

cut into rosemary pieces or 11/2 teaspoons dried rosemary, crushed

1 chicken

(3 to 31/2 pounds), olive fresh salt, freshly onion oil, chopped divided ground fresh

3 tablespoons 11/2 tablespoons 1 tablespoon 11/4 teaspoons 3/4 teaspoon 3 bell 1 medium 1. peppers

divided juice black 1 red, pepper, 1 yellow divided and 1 green)

lemon

(preferably

Preheat oven to 375F. roasting pan.

Rinse chicken

in cold water;

pat dry with paper

towels.

Place in

shallow 2.

Combine

2 tablespoons

oil, rosemary pepper

and lemon over chicken.

juice;

brush over chicken.

Sprinkle

1 teaspoon 3.

salt and 1/2 teaspoon lengthwise chicken;

Roast 15 minutes. into thin wedges. pepper. is no longer Toss Spoon pink in

Cut bell peppers around

into 1/2-inch-thick strips. Slice onion oil, 1/4 teaspoon with vegetables are tender

vegetables vegetables

with remaining

1 tablespoon Serve chicken

salt and V4 teaspoon and chicken and pan juices.

roast until vegetables

center, about 40 minutes.

38

savvy

suppers

PORK

CURRY

OVER CAULIFLOWER MAKES 6 SERVINGS

COUSCOUS

3 tablespoons 2 tablespoons 2 teaspoons 11/2 pounds pork

olive mild prepared bell cider salt

oil, divided curry powder garlic loin or chops), and diced cubed shoulder, seeded crushed pepper, vinegar

(boneless

1 red or green 1 tablespoon 1/2teaspoon 2 cups water 1 large 1. head

cauliflower oil over medium heat in large saucepan. is golden. Cook and stir 5 to 7 minutes or cook and stir Add curry powder and

Heat 2 tablespoons

garlic; 2. Add

cook and stir 1 to 2 minutes or until garlic pork; stir to coat completely

with curry and garlic. bell pepper with salt.

until pork cubes are barely

pink in center. Add is soft. Sprinkle

and vinegar;

3 minutes or until bell pepper 3. Add water; bring to a boil.

Reduce heat and simmer and pork is tender, cut into equal pulsing couscous.

30 to 45 minutes, adding pieces. additional

stirring water as needed. processor

occasionally, 4. Meanwhile,

until liquid

is reduced

trim and core cauliflower; Process using on/off the size of cooked 1 tablespoon

Place in food

fitted with metal blade. uniform 5. pieces about

action

until cauliflower

is in small

Do not puree. heat in 12-inch crisp-tender. nonstick skillet. Add Serve pork

Heat remaining

oil over medium

cauliflower;

cook and stir 5 minutes or until cooked

Do not overcook.

curry over cauliflower.

40

savvy

suppers

BLUE CHEESE-STUFFED SIRLOIN MAKES 4 SERVINGS

11/2 pounds ground beef blue sirloin sharp Cheddar cheese

PATTIES

1/2 Cup (2 ounces) 1/4 Cup crumbled 1/4 Cup finely 2 teaspoons 1 teaspoon 1 clove 1/4 teaspoon 2 teaspoons 1 medium 1. 2. Shape garlic, salt olive

shredded cheese parsley

chopped Dijon

mustard sauce

Worcestershire minced oil pepper,

red bell

cut into about

thin

strips and V4 inch thick. sauce, garlic and salt in small bowl;

beef into 8 patties, cheeses, parsley,

4 inches in diameter Worcestershire

Combine

mustard,

toss gently to blend . 3. Mound V4 of cheese mixture 4 patties; on each of 4 patties (about 3 tablespoons per patty). Top

with remaining 4.

pinch edges of patties to seal completely. skillet over medium-high to brown. Sprinkle

Set aside. pepper strips;

Heat oil in 12-inch

nonstick

heat until hot. Add

cook and stir until edges begin warm. 5. Add

with salt. Remove from skillet and keep

beef patties to same skillet; cook on medium-high Cook 4 minutes or until patties are no longer

5 minutes.

Turn patties; (160F).

top with

peppers.

pink in centers

42

savvy

suppers

GRILLED

RED SNAPPER WITH AVOCADO-PAPAYA MAKES 4 SERVINGS

ground paprika salt ground oil or halibut fish fillets (5 to 7 ounces each) red pepper olive ripe ripe coriander

SALSA

1 teaspoon 1 teaspoon 3/4 teaspoon 1 tablespoon 4 skinless 1/2 cup diced 1/2 cup diced 2 tablespoons 1 tablespoon 4 lime 1. Prepare

1/8 to 1/4 teaspoon

red snapper avocado papaya

chopped fresh lime

cilantro juice

wedges grill for direct grilling. Combine coriander, paprika, salt and red pepper in small

bowl or cup; mix well. 2. Brush oil over fish. Sprinkle spice mixture. 21/2 teaspoons spice mixture on oiled over fish fillets; set aside grid over medium-hot heat. Grill

remaining

Place fish skin side down

5 minutes per side or until fish is opaque. 3. Meanwhile, bowl; combine mix well. avocado, papaya, cilantro, lime juice and reserved with lime wedges spice mixture in

medium

Serve fish with salsa and garnish

44

GRILLED

RED SNAPPER

WITH

AVOCADO-PAPAYA

SALSA

savvy

suppers

BOLOGNESE-STYLE PORK RAGU SPAGHETTI SQUASH MAKES 8 SERVINGS

11/2 pounds ground pork celery crushed paste low-sodium chicken broth seasoning garlic or 2 cloves garlic, onion

OVER

1 cup finely 1 teaspoon 2 tablespoons 1 teaspoon

chopped prepared tomato Italian

1/2 Cup chopped

minced

1 can (141/2 ounces) 1/2 cup half-and-half 1 spaghetti 1/2 cup grated 1. Brown squash

(3 to 4 pounds) (optional) saucepan over medium-high Stir in tomato heat, stirring to break seasoning. up meat. Add are tender.

Parmesan

pork in 3-quart

celery

and onion;

cook and stir 5 minutes over medium

heat or until vegetables

Add garlic, 2. 3. 4.

cook and stir 1 minute.

paste and Italian stirring

Stir in broth. Add

Reduce heat. Simmer cook, stirring

10 to 15 minutes,

occasionally.

half-and-half; pierce

constantly,

until hot. Skim off excess fat. times with when knife. Microwave pressed with finger). at HIGH let cool (100%) 10 to

Meanwhile,

spaghetti is tender

squash several

15 minutes until squash 15 minutes. keep squash warm. 5.

(squash will yield

Cut in half, scoop out and discard

seeds. Separate

flesh into strands with fork;

Serve 1/2 cup meat sauce over if desired.

1 cup spaghetti

squash.

Sprinkle

with

1 tablespoon

grated

Parmesan, Tip:

Sauce can be cooked and discarded

the day before reheating.

and refrigerated

so that chilled

fat can be

removed

before

46

s
. 51

STIR-FRIED MAKES 6

ASPARAGUS SERVINGS

1/2 pound

asparagus olive slices roasted black red peppers, drained and diced or canola oil

1 tablespoon 1 cup 1/2 cup celery bottled

1/4 teaspoon 1/4 cup sliced

pepper toasted* lightly

almonds,

*To toast almonds, place in small dry skil'et. Cook over medium heat, $tjrring constan!iY,until almondsdre browned.

1. 2. Add 3.

Trim ends from asparagus; Heat oil in 12-inch asparagus Add black nonstick

cut stalks diagonally

into l-inch

pieces. celery; stir fry 2 minutes. is crisp tender.

skillet over medium-high

heat. Add

and red peppers. pepper

Stir-fry 3 to 4 minutes or until asparagus mix until blended.

and almonds;

48

slender

sides

JALAPENo WILD RICE CAKES MAKES 8 SERVINGS

1/3 Cup 3/4 Cup wild water salt, divided flour rice

1/2 teaspoon 1 tablespoon 1/2 teaspoon 1 egg 1 jalapeno 2 tablespoons 1 tablespoon 2 tablespoons

all-purpose baking powder

pepper,* minced freshly

finely onion grated or

chopped

ginger olive oil

or

2 teaspoons

ground

ginger

vegetable

*JalaPl?'rio peppers can sting and irritate the skin; wear rubber gloves when handling Pl?'PPl?'rs and do not touch eyes. Wash hands after handling.

1.

Combine

rice, water bowl.

and 1/4 teaspoon Add flour, baking

salt in medium powder

saucepan. Drain

Bring to a boil. 1/4 teaspoon

Reduce

heat; cover and simmer 40 to 45 minutes or until rice is tender. place in medium and remaining blended . 2. Whisk egg, jalapeno pepper, onion and ginger together

rice, if necessary; salt; mix until

in small bowl.

Pour egg mixture

over rice; mix until well blended. 3. Heat oil in large nonstick skillet over medium Serve immediately heat. Spoon 2 tablespoons rice mixture into

pan and shape brown. 24 hours. Tip:

into cake. Cook, towels.

4 cakes at a time, 3 minutes on each side or until golden or refrigerate rice cakes for up to

Transfer to paper

To reheat cold rice cakes, sheet; heat 5 minutes.

preheat

oven to 400F.

Place rice cakes in single

layer on

baking

Calories Total fat Protein Carbohydrate

63 49 29 59

Cholesterol Sodium Fiber

27m9 330m9 <19

50

BRAISED MAKES 6

ORIENTAL SIDE-DISH

CABBAGE SERVINGS

1/2small head green cabbage (about 1/2pound' 1 small head bok choy (about 3/4 pound) 1/2Cup fat-free reduced-sodium chicken broth 2 tablespoons reduced-sodium soy sauce 2 tablespoons rice wine vinegar 1 tablespoon brown sugar 1/4teaspoon red pepper flakes (optional) 1 tablespoon water 1 tablespoon cornstarch
1. Cut cabbage into l-inch pieces. Cut woody stems from bok choy leaves; slice stems intc

1/2-inch pieces. 2. Combine

Cut tops of leaves into 1/2-inch slices; set aside. cabbage and bok choy stems in large flakes, nonstick skillet. Add broth, soy sauce,

vinegar, 3.

brown

sugar and red pepper

if desired. Cover and simmer 5 minutes or

Bring to a boil over high heat. Reduce heat to medium. are crisp-tender. into cornstarch in small bowl until smooth.

until vegetables 4. Blend water

Stir into skillet. Cook

and stir

1 minute or until sauce boils and thickens. 5. Stir in reserved bok choy leaves; cook 1 minute.

52

LEMON

AND

FENNEL
MAKES

MARINATED
4 SERVINGS

VEGETABLES

1 cup water 2 medium carrots, cut diagonally into 1/2-inch-thick slices 1 cup small whole fresh mushrooms 1 small red or green bell pepper, cut into 3/4-inch pieces 3 tablespoons lemon juice 1 tablespoon sugar 1 tablespoon olive oil 1 clove garlic, minced 1/2teaspoon fennel seeds, crushed 1/2teaspoon dried basil leaves, crushed 1/4teaspoon black pepper
Bring water to a boil over high heat in small saucepan. Cover and simmer about Add carrots. Return to a boil. are crisp-tender. Reduce

heat to medium-Iow. Drain and cool. Place carrots, Combine

5 minutes or until carrots

mushrooms

and bell pepper

in large

resealable

plastic

food storage pepper

bag.

lemon juice, sugar, oil, garlic, occasionally. discard marinade.

fennel

seeds, basil and black Marinate

in small bowl. 8 to

Pour over vegetables. 24 hours, turning Drain vegetables;

Close bag securely;

turn to coat.

in refrigerator

Place vegetables

in serving

dish. Serve with toothpicks.

54

slender

sides

ASPARAGUS

WITH SESAME-GINGER MAKES 7 SERVINGS

SAUCE

1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon 1 tablespoon 1 teaspoon 1/2teaspoon Pinch 48 medium

SPLENDA@ Granular water peanut oil rice vinegar soy sauce tahini* chopped chopped asparagus (pureed fresh garlic spears, trimmed and peeled sesame seeds) ginger

crushed

red pepper

*Look for tahini in the ethnic foods section of your supermarket 1. In a faod processor, Set aside. of water; cover and bring 4 to 5 minutes. to a boil. Add Drain well. asparagus and simmer combine all ingredients except asparagus and mix until thoroughly

blended. 2.

Fill large skillet half-full

just until crisp-tender, 3. Transfer to serving

approximately platter.

(Do not rinse.) Serve warm or at room

Pour sauce over hot asparagus.

temperature.

Prep Time: Cook Time:

10 minutes 5 minutes

56

THAI

BROCCOLI SALAD MAKES 4 SERVINGS

1/4 Cup creamy 2 tablespoons 11/2 tablespoons 1 tablespoon 1 tablespoon 11/2 teaspoons 1/4 teaspoon 2 tablespoons 3 cups fresh 1/2 cup chopped 1/4 cup sliced 1 clove garlic,

or chunky peanut butter EQUAL@ SPOONFUL * hot water lime light dark juice soy sauce sesame oil oil pepper flakes

red pepper vegetable broccoli green red bell crushed

florets onions

May substitute 3 packets Equal@ sweetener. .Combine pepper .Heat onions peanut butter, Equal@, hot water, set aside. heat. Add broccoli, red pepper, green lime juice, soy sauce, sesame oil and red

flakes until well blended; vegetable and garlic.

oil in large skillet over medium-high butter mixture.

temperature.

Stir-fry 3 to 4 minutes until vegetables

are tender-crisp.

Remove from heat

and stir in peanut

.Serve warm

or at room

60

RASPBERRY MANGO SALAD MAKES 4 SERVINGS

2 cups arugula I cup torn I cup diced 3/4 Cup fresh 1/4 Cup (II/2 I tablespoon I tablespoon 1 tablespoon 1/8teaspoon 1/8teaspoon 1. 2. Combine Bibb or Boston stems lettuce removed 1/2 Cup watercress, mango raspberries ounces) olive water raspberry salt black arugula, pepper lettuce, watercress, ingredients mango, raspberries and cheese in medium toss to coat. Serve bowl vinegar crumbled oil blue cheese

Shake remaining

in small jar. Pour over salad;

immediately.

62

GREENS

AND

BROCCOLI
MAKES

SALAD
4

WITH

PEPPY

VINAIGRETTE

SERVINGS

4 sun-dried 3 cups torn 1 cup sliced 1/3 Cup sliced 2 tablespoons 1 tablespoon 1 teaspoon 1/4 teaspoon 1/4 teaspoon 1/4 teaspoon 1/8 teaspoon 1. Pour enough drain. salad 2. Chop bowl.

tomato washed

halves

(not

packed or plain

in oil} leaf lettuce

red-tipped mushrooms

11/2 cups broccoli

florets

fresh

radishes water balsamic vegetable chicken dried dry ground boiling vinegar oil bouillon chervil mustard red pepper water Combine over tomatoes tomatoes, in small bowl lettuce, broccoli, to cover. Let stand 5 minutes; and radishes in large granules leaves

tomatoes.

mushrooms

Combine

2 tablespoons

water,

vinegar,

oil, bouillon lid. Cover;

granules,

chervil,

mustard

and

ground combine.

red pepper

in jar with tight-fitting

shake well.

Add to salad;

toss to

64

TABBOULEH MAKES 8 SERVINGS

1/2 Cup uncooked 3/4 Cup boiling 1/4teaspoon 5 teaspoons 2 teaspoons 1/2teaspoon 1/4teaspoon 1 green salt

bulgur water

wheat

lemon olive dried black

juice oil basil pepper sliced bell pepper leaves

onion,

thinly green tomato fresh

1/2 cup chopped 1/2 cup chopped 1/2 cup chopped 1/4 cup chopped 2 teaspoons 1. Rinse bulgur

cucumber

parsley mint (optional) under cold water, water picking out any debris. let stand Drain well;

chopped thoroughly heatproof

in colander bowl.

transfer

to medium

Stir in boiling

and salt. Cover;

30 minutes. 2. Combine

Drain well. lemon juice, oil, basil and black pepper in small bowl. Pour over bulgur;

mix well. 3. Layer bulgur, onion, cucumber, bell pepper and tomato in clear glass bowl; sprinkle with

parsley 4.

and mint, if desired. covered, at least 2 hours to allow flavors to blend. Serve layered or toss

Refrigerate, serving.

before

66

SPICY

ORIENTAL SHRIMP SALAD MAKES 4 SERVINGS

1 head

iceberg basil

lettuce leaves vinegar (2 inches), peeled soy sauce

1/2 Cup fresh 1 piece fresh 1 tablespoon 3 cloves

1/4 Cup rice wine

ginger

reduced-sodium red pepper dark peeled flakes oil and

garlic sesame

1 teaspoon 2 teaspoons 28 large 1 to 2 limes, Vinaigrette 1. Core, Combine

shrimp,

deveined (optional) follows) lettuce. Refrigerate in airtight paste, bowl. container pulsing Add to crisp. in blender on and or blender shrimp

cut into wedges Dressing (recipe drain

rinse and thoroughly basil, vinegar, ginger,

soy sauce, garlic, Transfer

sesame oil and red pepper mixing

food processor off, scraping coated. 2. Cover

fitted with metal blade. and refrigerate Broil shrimp

Blend to form rough paste to large

sides as needed.

and stir until

for 2 hours or overnight. in shallow pan, turning Dressing. red wine vinegar with 11/2 tablespoons olive once, just until opaque, about Garnish

Preheat broiler.

2 minutes each side. Shred lettuce; arrange with lime, if desired. Vinaigrette Serve with Vinaigrette Whisk

on four plates.

Top with cooked

shrimp.

Dressing:

3 tablespoons

oil in small bowl

until blended.

67

HAM

AND

CHEESE IISUSHI" MAKES 8 SERVINGS

ROLLS

4 thin slices deli ham (about 4x4 inches) 1 package (8 ounces) cream cheese, softened 1 seedless cucumber, quartered lengthwise and cut into 4-inch lengths 4 thin slices (about 4x4 inches) American or Cheddar cheese, room temperature 1 red bell pepper, cut into thin 4-inch long strips
1. For ham sushi: Pat each ham slice with paper cream towel to remove excess moisture. Spread

each ham slice to edges with 2 tablespoons 2. Pat 1 cucumber quarter with paper

cheese. excess moisture; wrap; place at edge of Repeat with

towel to remove gently.

ham slice. Roll tightly. remaining 3. 4.

Seal by pressing

Roll in plastic

refrigerate.

three ham slices. each cheese slice to edges with 2 tablespoons cream cheese. Seal by

For cheese sushi: Spread Place 2 strips red pepper gently. Roll in plastic

even with one edge of one cheese slice. Roll tightly. wrap; refrigerate. Repeat with remaining

pressing 5.

3 cheese slices.

To serve: Remove plastic wrap pieces. Arrange

from ham and cheese rolls. Cut each roll into

8 IV2-inch-wide)

on plate.

68

snack

solutions

WILD MAKES

WEDGES 4 SERVINGS

2 (8-inch) Nonstick

fat-free cooking

flour

tortillas Cheddar (about cheese 1/4 cup) salsa heat until hot. spray; place sprayed side down tortilla in

spray chicken sliced thick and or turkey chunky

1/3cup shredded 1/3 cup chopped 1 green onion, 2 tablespoons 1. 2.

reduced-fat cooked thinly mild,

Heat large nonstick

skillet over medium

Spray one side of one flour tortilla chicken, spray.

with cooking

skillet. Top with cheese, spray with cooking 3. Cook

green onion

and salsa. Place remaining

over mixture;

2 to 3 minutes per side or until golden

brown

and cheese

is melted.

Cut into

8 triangles.
Variation: beans over For bean one quesadillas, omit the chicken and spread 1/3 Cup canned fat-free refried

of the tortillas.

70

snack

solutions

HERBED POTATO CHIPS MAKES 6 SERVINGS

Nonstick olive oil cooking spray 2 medium red potatoes (about 1/2pound), unpeeled 1 tablespoon olive oil 2 tablespoons minced fresh dill, thyme or rosemary weed, thyme or rosemary 1/4teaspoon garlic salt 1/8teaspoon black pepper 11/4cups fat-free sour cream
1. 2. Preheat oven to 450F. Cut potatoes Arrange spray. turn slices over. Brush with oil. Combine evenly brown. onto potato slices. Continue sheets. baking Cool on baking dill, garlic salt and pepper in crosswise potato Spray large baking

or 2 teaspoons

dried dill

sheets with cooking V16 inch thick. baking

spray;

set aside.

into very thin slices, about

Pat dry with paper with

towels. cooking 3.

slices in single

layer on prepared

sheets; coat potatoes

Bake 10 minutes; sprinkle are golden

small bowl; potatoes 4.

5 to 10 minutes or until

Serve with sour cream.

72

snack

solutions

CONFETTI TUNA IN CELERY STICKS MAKES 10 TO 12 SERVINGS

1 (3-ounce) pouch of STARKIST"' Premium cabbage or zucchini cream yogurt cheese, softened Albacore or Chunk Light Tuna 1/2 Cup shredded 1/2 Cup shredded 1/4 Cup shredded 3 tablespoons 1 tablespoon 1/2teaspoon Salt and red or green carrot yellow plain dried pepper squash reduced-calorie low-fat basil, celery to taste sticks, with leaves if desired carrot and squash. to taste. crushed

10 to 12 (4-inch) 1. 2. 3. In a small bowl

toss together

tuna, cabbage, and basil. Add

Stir in cream cheese, yogurt With small spatula spread

salt and pepper sticks.

mixture

evenly

into celery

Prep

Time:

20 minutes

74

snack

solutions

SPICED

SESAME WONTON MAKES 8 SERVINGS

CRISPS

20 {3-inch-square) wonton wrappers, cut in half 1 tablespoon water 2 teaspoons olive oil 1/2teaspoon paprika 1/2teaspoon ground cumin or chili powder 1/4teaspoon dry mustard 1 tablespoon sesame seeds
1. 2. Preheat oven to 375F. Cut each halved wonton Coat 2 large wrapper nonstick baking sheets with nonstick in single cooking spray. baking

into 2 strips; place

layer on prepared

sheets. 3. Combine water, oil, paprika, cumin and mustard in small bowl; mix well. Brush oil

mixture 4.

evenly onto wonton

strips; sprinkle

evenly with sesame seeds. Remove to wire rack; cool completely.

Bake 6 to 8 minutes or until lightly plate.

browned.

Transfer to serving

Calories Total fat Protein Carbohydrate

75 29 29 129

Cholesterol Sodium Fiber

3m9 116m9 <19

76

snack

solutions

SAVORY ZUCCHINI STIX MAKES 4 SERVINGS

Nonstick olive oil cooking spray 3 tablespoons seasoned dry bread crumbs 2 tablespoons grated Parmesan cheese 1 egg white 1 teaspoon reduced-fat (2%) milk 2 small zucchini (about 4 ounces each), cut lengthwise 1/3cup spaghetti sauce, warmed
1. 2. Preheat oven to 400F. Combine bread crumbs Spray baking sheet with cooking cheese in shallow

into quarters

spray;

set aside. egg white and

and Parmesan

dish. Combine

milk in another 3.

shallow

dish; beat with fork until well blended. wedge first into crumb mixture, mixture then into egg white to coat. spray. Bake 15 to mixture, letting

Dip each zucchini

excess drip back into dish. Roll again 4. Place zucchini sticks on prepared brown.

in crumb baking

sheet; coat well with cooking sauce.

18 minutes or until golden

Serve with spaghetti

77

PINEAPPLE-GINGER MAKES 5 SERVINGS

BAVARIAN

1 can (8 ounces) 1 package 1 cup plain 3/4 teaspoon 1 packet 1/4 teaspoon 1. Combine 1 cup sugar-free nonfat grated sugar

crushed ginger yogurt fresh

pineapple ale ginger

in juice, orange

drained gelatin

and

liquid

reserved

(4-serving

size) sugar-free

1/2 cup whipping

cream substitute

vanilla reserved pineapple juice with enough water to equal V2 Cup liquid. Pour into

small saucepan. 2. Place gelatin

Bring to a boil over high heat. in medium bowl. Add pineapple juice mixture; Cover stir until gelatin each ramekin is completely Add yogurt; with plastic

dissolved. whisk wrap; 3.

Add ginger

ale and half of crushed Pour into 5 individual

pineapple; ramekins.

stir until well blended.

until well blended. refrigerate

until firm. combine remaining refrigerate. beat cream sugar substitute with in small deep and vanilla; bowl on high speed of electric mixer until half of crushed pineapple with ginger in small bowl.

Meanwhile,

Cover with plastic wrap; 4. Just before serving,

soft peaks form. Add 5.

beat until stiff peaks form. topping and 1 tablespoon pineapple

To serve, top bavarian

1 tablespoon

whipped

mixture.

80

I
-.

...

~INEAPPLE

,INGER

BAVARIANS

CHOCOLATE

PEANUT

BUTTER ICE CREAM MAKES 4 SERVINGS

butter ice cream, softened

SANDWICHES

2 tablespoons 8 chocolate

creamy wafer

peanut vanilla

cookies

2/3 cup no-sugar-added 1. 2. Spread Spoon peanut

butter aver flat sides of all cookies butter on 4 cookies. to force ice cream Top with remaining 4 cookies, peanut

ice cream over peanut Press down

butter sides down. 3. Wrap

lightly

to edges of sandwich.

each sandwich

in foil; seal tightly.

Freeze at least 2 hours or up to 5 days.

WHITE

CHOCOLATE PUDDING MAKES 4 SERVINGS

size) sugar-free instant white

PARFAITS

1 package

{4-serving cream raspberries chopped nuts

chocolate

pudding

mix

2 cups {Iow-fat) 3/4 cup whipping 11/2 cups fresh 2 tablespoons macadamia 1. Add"pudding

2% milk or sliced roasted strawberries shelled pistachio nuts or chopped toasted

mix to milk; beat with wire whisk or electric Beat whipping cream Fold whipped layer cream

mixer 2 minutes" bowl

Refrigerate mixer at

5 minutes or until thickened"

in small deep

with electric

high speed until stiff peaks form. 2. In each of 4 parfait

into pudding. and 2 tablespoons Serve immediately with nuts. or sprinkle

or wine glasses, Spoon

V4 cup pudding pudding Just before

raspberries.

Repeat layers.

remaining serving.

over berries. serving,

cover and chill up to 6 hours before

82

I .

I
~

CHOCOLATE

PEANUT

BUTTER ICE CREAM

SANDWICHES

surprising

sweets

ANGEL

CAKE

WITH ALMOND BUTTER MAKES 16 SERVINGS

( 14 ounces)

SAUCE

1 prepared 8 ounces 14 packages 1 teaspoon 1/2 teaspoon 1. 2.

angel sliced

food butter

cake

almonds substitute cinnamon nutmeg

2 cups (4 sticks) sugar

ground ground

Preheat oven to 325F. Cut cake into 16 slices with serrated serving plate. knife. Arrange cake slices accordion-fashion through. almonds; on

ovenproof 3.

Cover with foil; bake nonstick

10 minutes or until heated

Meanwhile,

place

12-inch

skillet over medium-high browned.

heat until hot. Add

cook and stir 4 minutes or until lightly 4.

Remove from pan; set aside. Remove from heat; stir in sugar

Heat butter in same skillet over medium cinnamon warm and nutmeg. cake on serving platter;

heat until bubbly.

substitute, 5. Arrange

sprinkle

with almonds

evenly.

Spoon

butter

mixture

over cake.

84

CHOCOLATE-ALMOND MERINGUE MAKES 15 SERVINGS

2 tablespoons 3 packages 11/2 teaspoons 2 egg whites, 1/2 teaspoon 1/4 teaspoon 1/4 teaspoon 1/8 teaspoon 11/2 ounces 3 tablespoons 1. granulated sugar room vanilla cream almond salt sliced almonds sugar-free seedless raspberry fruit sugar, spread of tartar extract substitute cocoa powder temperature unsweetened sugar

PUFFS

Preheat oven to 275F. set aside.

Combine

granulated

sugar substitute

and cocoa

powder

in

small bowl; 2.

Beat egg whites

in small bowl on high speed of electric extract until stiff peaks form. 15 equal mounds

mixer until foamy. sugar

Add vanilla, mixture,

cream of tartar, 1 tablespoon 3.

almond

and salt; beat until soft peaks form. Add

at a time, beating

line baking

sheet with foil. Spoon

of egg white

mixture

onto foil.

Sprinkle 4.

with almonds. leave puffs in oven 2 hours

Bake 1 hour. Turn oven off but do not open oven door. or until completely

longer 5. Tip:

dry. Remove from oven; cool completely. about 1/2 teaspoon onto each meringue made. If necessary, just before serving

Stir fruit spread

and spoon

Puffs are best if eaten the same day they're adding fruit topping at time of serving.

store in airtight

container,

86

STRAWBERRY-TOPPED CHEESECAKE MAKES 8 SERVINGS

1 cup sliced 10 packages 1 teaspoon 1/2 teaspoon 1/4teaspoon 1 package 1/2 cup sour 2 tablespoons 16 vanilla 1. Combine ginger strawberries sugar vanilla, grated grated cream granulated crushed 1 package bowl; cream sugar substitute, 1/4 teaspoon sugar substitute, divided orange fresh cream peel ginger cheese, softened divided

CUPS

(8 ounces)

wafers,

strowberries, in medium combine

vanilla,

orange

peel and

grated 2.

toss gently. cheese, mixing

Let stand 20 minutes to allow remaining remaining to medium 9 packets 3/4 teaspoon speed;

flavors

to blend.

Meanwhile,

sour cream, bowl. Add Increase

sugar substitute vanilla; beat or

and granulated 30 seconds until smooth. 3. Spoon cream

sugar in medium

on low speed of electric

mixer.

beat 30 seconds

cheese mixture wafer

into 8 individual1/4-cup and about

ramekins.

Top each with about mixture.

2 tablespoons

vanilla

crumbs

2 tablespoons

strawberry

205
Total fat Protein Carbohydrate

Cholesterol Sodium Fiber

159 39 159

36m9 127m9 <19

88

CHOCOLATE MAKES 10

CHEESECAKE SERVINGS

2 packages 2 eggs 1/3 Cup plus

(8 ounces

each)

cream

cheese,

softened

2 teaspoons honey vanilla,

granular

sugar

substitute,*

divided

2 tablespoons 3 teaspoons 2 level 1 cup

divided unsweetened cream or Equal@Spoonful. cocoa

tablespoons heavy whipping

*Choose a sugar substitute that measures like sugat; such as Splend~

1.

Preheat oven to 350F. paper with cooking spray.

Spray

8-inch round cake pan with nonstick paper circle to fit bottom

cooking

spray.

Cut

8-inch parchment lightly 2. bowl

or wax

of pan. Place paper

in pan; spray

Beat cream cheese, eggs, or electric on low speed,

1/3 cup sugar substitute, speed

honey

and 2 teaspoons

vanilla With

in large mixer

mixer at medium

2 to 3 minutes just until well blended. Do not overheat.

running 3.

beat in cocoa

until well blended.

Pour batter

into prepared

pan. Bake 35 to 40 minutes until center around edge of cheesecake paper. to loosen.

is set. Cool

10 minutes

on wire 4.

rack; run thin spatula

Cool completely. plate over cake;

Invert cheesecake

onto plate.

Remove parchment

Place serving

invert cake top side up. Cover overnight. 5. Beat cream, remaining

loosely with plastic wrap.

Refrigerate

at least 4 hours or

2 teaspoons

sugar substitute

and

1 teaspoon

vanilla

in small deep

bowl at high speed of electric

mixer until stiff peaks form.

Serve with cheesecake.

Calories Total fat Protein Carbohydrate

296 279 69 79

Cholesterol Sodium Fiber

125m9 158m9 <19

90

METRIC

CONVERSION

CHART

VOLUME MEASUREMENTS (dry)

1/8 teaspoon = 0.5 mL 1/4 teaspoon = 1 mL 1/2 teaspoon = 2 mL 3/4teaspoon = 4 mL 1 teaspoon = 5 mL 1 tablespoon = 15 mL 2 tablespoons = 30 mL 1/4 cup = 60 mL 1/3 cup = 75 mL 1/2 cup = 125 mL 2/3cup = 150 mL 3/4cup = 175 mL 1 cup = 250 mL 2 cups = 1 pint = 500 mL 3 cups = 750 mL 4 cups = 1 quart = 1 L
VOLUME MEASUREMENTS (fluid)

250F 275F 300F 325F 350F 375F 400F 425F 450F

= = = = = = = = =

120C 140C 150C 160C 180C 190C 200C 220C 230C

BAKING

PAN SIZES

1 fluid ounce (2 tablespoons) = 30 mL 4 fluid ounces (1/2 cup) = 125 mL 8 fluid ounces (1 cup) = 250 mL 12 fluid ounces (11/2 cups) = 375 mL 16 fluid ounces (2 cups) = 500 mL

8x8x2 9x9x2 12x8x2 13x9x2

Bx4x3 gx5x3 --

2L 2.5 L 3L 3.5 L

20 X 20 x 5 23x23x5 30x20x5 33 x 23 x 5

1/2ounce = 15 9 1 ounce = 30 9 3 ounces = 90 9 4 ounces = 120 9 8 ounces = 225 9 10 ounces = 285 9 12 ounces = 360 9 16 ounces = 1 pound

Baking Dish or Casserole

1 quart 1% quart 2qu~

= 450 9