2 red peppers

1 yellow pepper

1 green pepper

2 small zucchini

1 small yellow squash

1 large Vidalia onion

2 cups sliced mushrooms

1 cup diced pineapple chunks

1 cruet fat free Italian Dressing

2 cups Lundberg Blend of Wild Rice and Premium Brown Rice

1 teaspoon freshly ground black pepper

1 teaspoon freshly grated ginger

In a large wok, slowly sauté the Vidalia onion in the fat free Italian dressing for about 8 minutes. Add the chopped peppers, zucchini, squash and mushrooms and cover for approximately 15 minutes or until tender. Add seasoning and remaining dressing before covering. Scrape back the vegetables and add the cooked rice, ginger and pineapple chunks and cover for approximately 7 to 8 minutes. Mix all the vegetables, rice and pineapple together and cover for another 8 to 10 minutes.

1 small head red cabbage (1 pound), shredded

1 medium unpeeled apple, cored and shredded

1 small potato, peeled and shredded

1 small onion, chopped

Grated peel of ½ lemon

Juice of 1 lemon

3 tablespoons firmly packed brown sugar

1 tablespoon red wine vinegar

In large covered nonstick skillet, cook cabbage, apple, potato and onion in 1 cup water over low heat for 15 minutes; stir occasionally. Add remaining ingredients. Cover; cook over low heat an additional 10 minutes, stirring often, until vegetables are tender and mixture thickens slightly.

Yield: 6-3/4 cup servings

1 package krusteaz Fat Free Blueberry Muffin Mix

1/3 cup nonfat plain yogurt

1/3 cup unsweetened applesauce

2 egg whites

½ cup of fresh or frozen blueberries

Cinnamon

Preheat oven to 425 degrees. Stir together yogurt and egg whites. Stir in ½ cup of water and applesauce. Stir in muffin mix until well moistened. Stir in blueberries. Pour into 8x8x2 inch pan. Bake 25 minutes. Sprinkle with cinnamon.

3 cups rhubarb, chopped

3 tbsp. whole wheat flour

3 tbsp. orange juice

1 cup sugar (or Splenda to replace)

1 cup brown sugar

1 cup rolled oats

1 ½ cups whole wheat flour

¾ cup Smart Squeeze

Combine rhubarb, flour, sugar, and orange juice; place in baking dish coated with nonstick pan spray. Blend together brown sugar, oats, flour and Smart Squeeze. Place this mixture over rhubarb mixture. Bake at 350 degrees for 40 minutes.

3 cups shredded cabbage (may use package cole slaw mix)

½ cup carrot slivers

½ cup red pepper slivers

½ cup green pepper slivers

1 teaspoon celery seed

½ cup raisins

To this mixture, add dressing:

½ cup fat free mayonnaise

½ cup vinegar

2 packets Splenda

1 teaspoon mustard

Mix and add to cabbage mixture. Toss well. Sprinkle paprika on top of slaw.

2 cups grated zucchini

½ cup mashed ripe banana

1 teaspoons vanilla

1 cups unbleached all purpose flour

¾ cup sugar

½ cup carob powder

1 ½ teaspoons baking soda

1 teaspoon salt

Confectioners sugar, sifted

Preheat oven to 350 degrees. In a large bowl, combine zucchini, banana, vanilla and 1 tablespoon water. Ina medium bowl, stir flour, sugar, carob powder, baking soda, and salt. Add dry ingredients to wet and mix until blended. Batter will be stiff. Spread in 9x13 baking dish, either nonstick or lightly sprayed with nonstick spray. Bake until toothpick comes clean, about 35 minutes. Cool, dust lightly with confectioner’s sugar.

1 (2.5 ounce) patties Boca Burger "No Fat Original" or other textured soy protein

1 cup chopped onion

1 teaspoon minced garlic

1 teaspoon soy sauce

4 cups sliced mushrooms

2 cups Vegetable Broth, homemade or store-bought

2 cups nonfat sour cream

2 tablespoons cornstarch

1 tablespoon brandy (optional)

¼ cup minced parsley

Salt and pepper

1 pound dried fettucine (without egg)

Cook Boca Burger according to package directions. Chop into 3/4 – inch dice.

In a large nonstick skillet, combine onion, garlic, soy sauce, and ¼ cup water. Bring to a simmer over moderate heat and simmer until liquid evaporates and onions are translucent, 3 to5 minutes. Add mushrooms, stock, and Boca Burger. Simmer gently until mushrooms are cooked, 15 to 20 minutes. Stir in sour cream and bring mixture to a simmer. In a small bowl, whisk together cornstarch and 2 tablespoons cold water until smooth. Add to sauce, whisking it in well. Simmer until thickened, about 3 minutes. Stir in Brandy and half the parsley and season to taste with salt and pepper. Keep warm. Bring a large pot of salted water to a boil over high heat. Add noodles and cook according to package directions until al dente. Drain. Divide noodles among four warm plates. Ladle mushroom stroganoff over noodles. Top each serving with some of the remaining minced parsley.

6 ounces Light Life Foods – Steak Strips

4 cups Birds Eye Sugar Snap Stir Fry

1 tablespoon basil

1 tablespoon garlic

Place 4 cups stir fry in microwave with 1 tablespoon of water, basil, and garlic for 3 minutes. Place steak strips in microwave for 1 minutes with 1 tablespoon water. Mix together and top with veggie cheese and garnish if desired.

Whole Wheat Crust

1 packet of ranch dressing, fat free

18 ounce package of cream cheese, fat free

½ cup tofu mixed with fat free bottled ranch dressing

Broccoli, cauliflower, carrots, chopped

Fat Free cheddar cheese

Spread dough in pan to make crust. Bake at 350 degrees until brown. Let cool. Mix together cream cheese, ranch dressing, and tofu. Spread over cooled crust. Add veggies and top with cheddar cheese.

3 cups mashed, peeled, cooked sweet potatoes (about 2 large)

¼ cup brown sugar (or tbs. brown sugar and ½ tsp. Sweet ‘N Low Brown)

4 Egg Beaters, beaten

¼ cup light rum (or 1 tsp. rum extract)

½ to 1 tsp. cinnamon

Preheat oven to 350 degrees. Combine mashed sweet potatoes with the rest of the ingredients. Beat well with a hand mixer. Fold into a 2-quart baking dish that has been sprayed with a non-fat cooking spray. Bake for 45-50 minutes or until a knife inserted into the center comes out clean and top is firm and golden brown.

Yield: Serves 6 to 8

1 package 16 bean soup

1 onion, chopped/diced

1 clove garlic, chopped

2 tablespoons chili powder

1 can (1 lb. 1 oz.) tomato sauce

1 can (14.5 oz.) petite diced tomatoes

1 tablespoon cayenne pepper

¼ teaspoon No Salt

½ teaspoon black pepper

Cook beans as directed. Add tomato sauce, diced tomatoes, and onions. Add shili powder, cayenne pepper, salt, pepper to taste. Simmer until served.

1 can (15-1/2 ounces) black-eyed pease, rinsed and drained

¾ cup chopped sweet red pepper

¾ cup chopped green pepper

3 green onions, shopped]1 medium onion, shopped

¼ cup minced fresh parsley

1 jar (2 ounces) diced pimientos, drained

1 garlic clove, minced

1 bottle (8 ounces) fat-free Italian salad dressing

Baked tortilla chips

In a bowl, combine the first nine ingredients; cover and refrigerate for 24 hours. Serve with tortilla chips.

Yield: 4 cups

4 pattys soy sausage

1 large onion (diced)

1 package frozen pepper stir fry

1 package frozen broccoli

1 can diced tomatoes

Salsa to taste

½ to 1 cup water

Grated fat free cheddar cheese

Cut sausage in small cubes and cook sausage with diced onion. Add peppers, broccoli, and tomatoes. Add water for desired moisture. Add salsa for taste. Sprinkle fat free cheddar cheese prior to serving. Cook brown rice and serve with vegetable mixture.

1 (15-ounce) can chickpeas (garbanzo beans)

2 tablespoons lemon juice

¼ teaspoon ground cumin

1 small garlic clove, minced

Pinch cayenne pepper

2 tablespoon minced parsley

1 tablespoon minced red onion

Drain chickpeas, reserving juice. Do not rinse. Transfer peas to a food processor or blender and blend with ½ cup reserved chickpea juice, lemon juice, cumin, garlic, and cayenne. Add parsley and red onion and pulse briefly just to mix. Serve as dip for raw or steamed vegetables or as a sandwich spread.

¾ cup couscous, cooked (makes about 2 ½ cups cooked)

½ cup shredded zucchini

½ cup shredded carrot

1/3 cup sliced green onions

2 cloves, garlic, minced

½ cup crushed Grape-Nuts

1 tablespoon grated soy Parmesan cheese

1 teaspoon dried Italian seasoning

½ cup Egg Beaters

2 cups chopped tomatoes

2 tablespoons bottled fat-free Italian salad dressing

1 tablespoon chopped fresh oregano

Nonstick pan spray

In a large bowl, combine cooked couscous, zucchini, carrot, onion, garlic, Grape Nuts, cheese, Italian seasoning and egg substitute. Shape mixture into 12 patties, using firmly packed 14 cup for each; set aside.

In a medium bowl, combine tomato, salad dressing and oregano. Refrigerate until serving time.

Ina large nonstick skillet, over medium heat, cook 4 patties at a time in nonstick pan spray for 3 minutes on each side or until golden. Serve warm with prepared tomato relish.

Yield: 6 servings

2 ribs celery, diced

1 carrot, diced

½ medium onion, diced

1 – 14 ounce cans DeLallo Lentils

28 ounces vegetable broth

½ box of firm tofu

¼ teaspoon ground thyme

Salt and pepper to taste

In a small soup pot, sauté onion, celery and carrot in water till tender. Add vegetable broth, lentils, tofu, and seasonings. Simmer for 20 minutes.

1 package fat free cream cheese

1 teaspoon Dijon mustard

½ to 1 teaspoon horseradish

1 ounce soy bacon, crumbled

Combine ingredients until completely blended. Refrigerate until ready to use. Use as a bagel spread or serve on crackers.

2 cups whole wheat flour

1 ¼ cups packed brown sugar

2 teaspoons baking soda

¾ teaspoon of ground cinnamon

½ teaspoon ground nutmeg

1/8 to ¼ teaspoon ground ginger

Egg beaters = 2 eggs

½ cup unsweetened applesauce

1 teaspoon vanilla extract

1 ½ cups shredded carrots

1 cup raisins

In a bowl, combine the flour, brown sugar, baking soda, cinnamon, nutmeg, and ginger. Combine the eggs, applesauce, and vanilla; stir in dry ingredients just until moistened. Fold in the carrots and raisins (batter will be thick). Spread evenly in a 13 x 9 x 2-inch baking pan coated with nonstick cooking spray. Bake at 350 degrees for 30 to 35 minutes or until a toothpick inserted in the center comes out clean.

Leaf Lettuce

Combine rice vinegar and cider vinegar to taste. Add Splenda and liquid smoke to taste. Can add a little salt and garlic.

1 can (about 15 ounce) pinto beans, rinsed and drained

1 cup fresh (about 2 ears) or thawed frozen whole kernel corn

1 red bell pepper, finely chopped

4 green onions, finely chopped

4 tablespoons cider vinegar

2 tablespoons honey

½ teaspoon salt

½ teaspoon ground mustard

½ teaspoon ground cumin

½ teaspoon cayenne pepper

Combine beans, corn, bell pepper, and onions in large bowl. Blend vinegar and honey in small bowl until smooth. Stir in salt, mustard, cumin, and cayenne pepper. Drizzle over bean mixture; toss to coat. Cover and refrigerate 2 hours. Serve on lettuce if desired. Makes 4 servings.

3 – 15 ounce cans any combination of beans (chickpeas, white beans, kidney beans, for example)

1 cup diced zucchini

1 cup diced tomatoes

½ cup red peppers, diced

½ cup green peppers, diced

½ cup sweet onions, diced

Salt and pepper to taste

1 Garlic clove or 1 teaspoon garlic powder

4 tablespoons red wine vinegar

2 teaspoons basil or fresh basil leaves

Combine and toss. You may add Fat free Italian dressing if you want (3 tablespoons). Use other veggies of your choice for variety. An easy way tyo get your protein and to add to your meal in just a few minutes.

Dough:

1 cup of whole wheat flour

1 package of dry yeast

1 teaspoon of sugar

½ teaspoon salt

½ cup hot tap water

1 tablespoon applesauce or other oil substitute

Prepare dough, let stand 5 minutes. Knead on a floured board. Divide into two pieces and roll in to circles. Set aside for later.

Main ingredients:

Toppings: Mushrooms, onions, peppers ( or any veggies of your choice)

Nonfat mozzarella cheese, nonfat parmesan cheese

2 tablespoons water

Sauce:

Can tomato sauce

½ teaspoon oregano

½ teaspoon basil

½ teaspoon garlic powder

Cook veggies in 2 teaspoons of water – 4 minutes. Add sauce and seasonings. Cook 1 minute. Remove from pan. Clean pan and add dough and cook 4 minutes. Turn and add half the sauce. Top with cheese. Cover and cook 4 minutes. Makes 2-8 inch pizzas.

Salad:

3 cups water

1 cup uncooked quinoa

½ teaspoon salt

4 cups thinly sliced romaine lettuce

1/3 cups dried apricots (about 10), quartered

1/3 cups golden raisins

¼ cup thinly sliced green onions

¼ cup chopped fresh parsley

¼ cup chopped fresh cilantro

2 tablespoons finely chopped fresh mint

¼ teaspoon black pepper

Vinaigrette:

½ teaspoon grated lime rind

3 tablespoons fresh lime juice

2 tablespoons mirin (sweet rice wine) or slightly sweet white wine (such as Riesling)

½ to 1 teaspoon minced jalapeno pepper ¼ teaspoon salt

¼ teaspoon salt

¼ teaspoon ground cumin

¼ teaspoon ground coriander

¼ teaspoon ground paprika

To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce heat, and simmer 15 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3 tablespoons cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients (lettuce through black pepper) in a large bowl; set aside.

To prepare the vinaigrette, combine reserved 3 tablespoons cooking liquid, lime rind, and remaining ingredients in a blow, stirring well with a whisk. Pour vinaigrette over quinoa mixture, and toss well to coat.

Salad:

1 ½ cups uncooked couscous (about 1-10 ounce box)

1 cup dried cranberries (about 4 ounces)

1 cup frozen edamame, thawed*

½ teaspoon curry powder

2 cups boiling water

¼ cup thinly sliced green onions

¼ cup finely chopped fresh basil

1 (15 ½ ounce) can chickpeas (garbanzo beans), rinsed and drained

Dressing:

1/3 cup fresh lemon juice

1 tablespoon grated orange rind

2 ½ tablespoons water

1 tablespoon thawed orange juice concentrate

½ teaspoon salt

¼ teaspoon black pepper

4 garlic cloves, crushed

To prepare salad, combine first 4 ingredients in a large bowl. Pour 2 cups boiling water over the couscous mixture; cover and let stand 5 minutes. Fluff with a fork; cool. Stir in onions, basil, and chickpeas.

To prepare dressing, cnmbine lemon juice and the remaining ingredients ina jar; cover tightly, and shake vigorously. Pour over couscous mixture, and toss well to combine. Cover and chill for 1 hour. Yield: 8 servings.

*Edamame is soybean. The actual recipe calls for frozen peas.

½ pound whole wheat spaghetti

½ cup carrots, peeled and julienned

½ cup zucchini, julienned

1 cup broccoli florets

½ cup yellow squash, julienned

½ large tomato, peeled, seeded and diced

1 green pepper, roasted, peeled, and seeded

½ onion, oven-roasted

1 garlic clove, oven-roasted

1/8 tsp. dried thyme

4 pieced basil leaves (garnish)

1/8 tsp. tabasco sauce

¼ cup vegetable broth

Salt to taste

Steam the vegetables until slightly firm, 1 minute or less, depending on the size of the cut. Drain and refresh in iced water. Roast peppers, onions and garlic in oven at 350, high fan, for 15 minutes or until tender. Combine tomatoes, peppers, onions, garlic, thyme and vegetable stock in pan and simmer for 15 minutes. Pour in blender and season with salt and tabasco sauce. Cook pasta according to package directions. Drain well. Mix pasta and julienned vegetables.

Serve ¼ cup of pepper sauce on plate. Serve pasta on top of sauce. Add the basil leaf for garnish.

1-14 ounce box brown rice

1 to 1 ½ can Del Monte tomatoes with basil, garlic and oregano

1-15 ounce can tomato sauce

1 can kidney beans, rinsed and drained

Cook rice according to package directions. Heat tomatoes for 10 minutes. Add kidney beans. Add rice. Serve.

Red, Yellow, or any thick, meaty pepper

Fresh Mint, Chopped

Fresh Garlic, Chopped

Pinch Thyme

Pinch Basil

Pinch Oregano

Pinch Salt

Cut peppers in quarters or roast whole if you choose. Place peppers on grill, top of stove, broiler or char-broiler to roast. Remove blackened skins from peppers – do not run under water. Combine peeled pepper and any juice in plastic bag with garlic and mint. Keep in bag for 10-15 minutes. This will steam and save any juice. Add basil, thyme, oregano, and salt and let sit for 24 hours.

1 cup mashed, cooked soybeans

1 cup bulgur wheat, cooked in broth

1 egg or egg substitute

1 tsp. onion powder

½ tsp. ½ tsp. Italian spice

½ tsp. garlic powder

¼ tsp. natural smoke flavoring

1 tbsp. soy sauce

Salt and Pepper to taste

Mix all ingredients together well. Form in to patties and sauté in skilled lightly sprayed with non-stick cooking spray until browned on both sides.

1 ½ tsp. golden or light corn syrup

1 ¼ cups hot water

1 tsp. vinegar

2 cups whole wheat flour

2 cups sifted all-purpose flour

1 tsp. salt

1 tsp. baking soda

1 tsp. cream of tartar

2/3 cup nonfat milk

Dissolve the syrup in the hot water with the vinegar and leave to cool. Lightly spray a large loaf pan. Place the whole wheat flour in a mixing bowl, sift in the all-purpose flour with the salt, baking soda, and cream of tartar and mix well together. Add the milk to the syrup mixture and stir in to the dry ingredients, as quickly as possible, to give a thick dropping consistency.

Turn this mixture into the prepared loaf pan, hollowing the center slightly so that it will rise evenly. Bake toward the top of a moderately hot oven (400 degrees) for 15 minutes, then reduce the temperature to moderate (350 degrees) and bake for a further 20-30 minutes. Cover with wax paper or foil if it is browning too quickly. Turn upside down onto a cake rack to cool, removing the pan after 5 minutes. Do not cut until the next day.

2 cups split peas

4 to 5 cups water

½ carrot, sliced or shredded

1 medium onion, chopped

1 stick celery, chopped

3 potatoes, peeled and cubed

Salt and pepper to taste

Wedge lemon to taste

Pick over split peas, discarding any bad ones. Wash well and place in heavy saucepan. Cover with cold water and bring to a boil. Skim off any foam and add onions. Ten minutes later, add celery, carrots, and potatoes. Cover and simmer about one hour or until the peas and potatoes are tender. Stir occasionally. Add more water if needed. Salt and pepper to taste. Puree the peas in a ricer. Serve soup with lemon wedge if desired.

Serves 6

6 fresh asparagus spears

1 cup chopped onion

2 cloves minces garlic

1 cup sliced shiitake mushroom caps

1 cup long grain brown rice, uncooked

1 cup vegetable stock, undiluted

½ cup water

½ cup dry white wine

1 tsp. dried basil

1 tsp. dried oregano

¼ tsp dried crushed red peppers

1/8 tsp salt

1-10 ounce package frozen black-eyed peas, thawed

1 cup sliced carrots

1 cup sliced zucchini

¼ cup chopped fresh parsley

2/3 cup cup grated cheese (Ornish – Vegan or allowed Feta)

Snap off ends of asparagus spears and remove scales with knife. Cut into 1 inch pieces and set aside. Steam onion and garlic in vegetable broth and water until translucent. Using a large non-stick skillet, add mushrooms to steamed onion and garlic. Cook 2 minutes. Combine remaining ingredients. Stirring well. Bring to a boil, cover and reduce heat, simmering for 15 minutes or until vegetables are crisp tender, depending on your preference. Transfer mixture to serving bowl and top with parsley and cheese.

Yield: 5-1 ½ cup servings

4 ½ cups water

½ cup soy sauce

4 ½ cups oats

1 onion, chopped

1 tsp. garlic powder

¼ cup Brewers yeast or nutritional yeast flakes

Bring water, soy sauce, and seasoning to boil. Turn down heat. Add onion and oats, mixing together. Turn off heat and allow to cool about 30 minutes. Form into patties. Suggestion: Use both parts of a canning lid. Fill with mixture then place on cookie sheet upside down, then remove both parts of lid. This will make equal size burgers. Bake until nicely browned at 350 degrees for about 45 minutes. Turn after 20 minutes.

2/3 cup instant nonfat dry milk

¼ cup sugar

2 packages active dry yeast

1 tbsp. salt

6 ½ to 7 ½ cups whole wheat flour

In large bowl, stir 3 cups warm (not hot) water, dry milk, and yeast. Let stand 3 to 4 minutes. Add sugar, salt, and 4 ½ cups flour. Beat vigorously until smooth. Add 1 ½ cups remaining flour and stir into manageable dough. Turn dough onto floured surface. Knead for 2 minutes. Add additional flour as needed. Let dough rest 10 minutes. Knead additional 8 minutes until dough is smooth and elastic, adding additional flour as needed. Spray large bowl with nonstick spray. Place dough in bowl, cover with towel, let rise until doubled, 1 to 2 hours. Punch dough down, divide in half, and form 2 loaves. Place in 8 ½ x 4 ½ x 2 ½ inch loaf pans, lightly sprayed with nonstick spray. Cover with towel, allow to rise 45 to 60 minutes. Bake 55 to 60 minutes at 350 degrees.

Makes 2-8 ½ loaves

2/3 cup wild rice

1 ¾ cups vegetable broth

1 cup white beans, small

¾ cup peas, frozen

¼ cup green onions, thinly sliced

½ cup red peppers, finely diced

3 tablespoons Italian dressing, nonfat

2-2/3 tablespoons lemon juice

1/8 teaspoon salt

Rinse wild rice in a colander with cold running water. In a pan, bring vegetable broth and 1-¾ quarts water to a boil. Add rice, stir once, and boil, uncovered, until rice is tender, about 35 minutes. Drain and set aside to cool. In a bowl, combine cooled wild rice, beans, peas, bell peppers, green onions, dressing, lemon juice, and salt to taste. Toss gently and serve at once or refrigerate up to 24 hours.

32-ounce carton plain nonfat yogurt*

1 ½ cups Nutty Nugget cereal (for crust)

16-ounce can peach halves, packed in juice

2 tbsp. quick cooking tapioca

½ cup honey

1 tsp. vanilla

½ tsp almond extract

1 ½ tbsp. arrowroot

2 egg whites

*Day before: Drain yogurt to make yogurt cheese – see attached sheet

Preheat oven to 325 degrees. Moisten fingers with water and press cereal over bottom of 8-inch springform pan. Chill while preparing remaining ingredients. Drain peaches, reserving liquid. Combine liquid and tapioca in a saucepan. Set aside for 5 minutes, then cook over low heat until slightly thickened, about 3 minutes. Cool slightly. Beat together yogurt, cheese, honey, vanilla, almond extract, and arrowroot. Gradually add tapioca mixture, stirring until well blended. In a separate bowl, beat egg whites to soft peak stage. Fold egg whites into cheese mixture and mix until well blended. Pour half of the cheese filling into prepared pan. Slice peaches thinly. Cover the cheese filling with half of the peaches. Pour remaining filling on top and smooth with spatula. Arrange the rest of the peach slices on top. Bake at 325 degrees for 50 minutes, or until center is set and surface is lightly browned. Remove from oven, cool to room temperature, then refrigerate until thoroughly chilled, about 2 to 3 hours.

Yield: 8 servings

3 cups shredded cabbage (may use package cole slaw mix)

½ cup carrot slivers

½ cup red pepper slivers

½ cup green pepper slivers

1 teaspoon celery seed

½ cup raisins

To this mixture add dressing:

½ cup fat free, cholesterol free mayonnaise

½ cup vinegar

2 packets Splenda

1 teaspoon mustard

Mix and add to cabbage mixture. Toss well. Sprinkle paprika on top of slaw.

Any fresh or canned fruit of your choice

2-3 packets Splenda

¼ cup Grand Marnier

Mix and allow to marinate for 2 hours. Serve chilled.

1 cup canned fat free refried beans

2 6-inch corn tortillas

1 jar medium salsa

1 can drained black beans

½ teaspoon cumin

1 teaspoon pepper

1 teaspoon salt

½ cup shredded fat free sharp cheddar cheese

4 tsp. nonfat sour cream

Prepare tortillas: Preheat oven to 350 degrees. Spread refried beans evenly over one tortilla on a baking sheet.

Cook the filling: In a medium skillet heat salsa and baked beans until thick. Add garlic, cumin, pepper, and salt. Spread on top of refried beans. Sprinkle with cheese. Bake and serve: Place second tortilla over the filled one and bake in the oven until golden – 10 to 15 minutes – taking care not to let the edges burn. Transfer to a cutting board and cut in to wedges. Let cool and serve warm or at room temperature.

Makes 4 servings

2-16 ounce cans cut Italian green beans, strained

1-8 ounce can tomato sauce

1 tbsp. mustard

2 tsp. dried onion

1/8 tsp. garlic salt

1/8 tsp. pepper

½ cup shredded veggie cheese

Combine beans, tomato sauce, mustard, onion, garlic salt, pepper. Put into a one quart casserole. Cover and bake for 30 minutes at 350 degrees. Sprinkle cheese on top. Bake for 1 or 2 minutes until cheese melts. Serves 6

You can use your microwave. Same directions. Microwave for 7 minutes covered, then sprinkle cheese and microwave one minute longer uncovered.

1 box whole wheat lasagna noodles

1-15 ounce container of fat free ricotta mixed half and half with tofu

1-26 ounce jar Delallo Fat Free Marinara Sauce

Vegetables – red, yellow, and green peppers, onion, and zucchini

Shredded Veggie Cheese on or nonfat grated Swiss cheese

½ clove minced garlic

1 tbsp. parsley

1 tsp.Italian seasoning

1 tsp. basil

Slice vegetables, add minced garlic, basil, and ½ of the parsley, salt and pepper to taste. Microwave for 4 minutes. Alternate layers of noodles (uncooked), sauce, and vegetables, and cheeses. Add remaining ricotta to the top and sprinkle with parsley. Add 1 cup of water to sides of pan. Bake at 350 degrees for 1 hour covered with aluminum foil. Cool 5 minutes and serve.

1 ½ pounds ground Boca burger

2 ounces ground soy sausage

¼ cup egg substitute

1/3 cup skim milk

2 tbsp. diced fresh onions

2 tbsp. diced fresh green peppers

2 ½ tsp. chopped garlic

½ cup bread crumbs

1 tsp. black pepper

1 tsp. salt

½ cup ketchup

2 ½ tsp. brown sugar

Combine first 9 ingredients and mix well in large bowl. Shape into loaf and place in pan. Bake at 350 degrees for 1 hour. Combine ketchup and brown sugar and pour over meatloaf. Bake uncovered 15 minutes. Slice into ten slices.

Yield: 10 servings

2 cups diced green cabbage

½ cup diced onion

½ cup diced carrots

½ cup diced celery

½ cup diced, peeled baking potato

1 cup canned ground tomatoes or diced tomatoes

5 cups vegetable broth or store bought

½ cup diced zucchini

1 (15-ounce) can kidney beans or 2 c. cooked kidney beans with ¼ cup liquid

¼ cup dried elbow macaroni

1 tbsp. minced fresh oregano

Salt and pepper

In a large pot, combine cabbage, onion, carrots, celery, potatoes, tomatoes, and vegetable broth, bring to a simmer over moderate heat. Cover, adjust heat to a simmer and cook until vegetables are half done, about 15 minutes. Add zucchini, beans with little juice, and macaroni, cover and simmer until vegetables are tender and pasta is al dente, about 15 minutes. Add oregano, season to taste with salt and pepper.

2 ½ cups diced cooked potato

½ cup finely chopped onion

¼ cup finely chopped celery

½ cup plain nonfat yogurt

1 tbsp. prepared mustard

¾ teaspoon herb or Italian seasoning

¼ teaspoon paprika

Combine the potato, onion, parsley, and celery; then mix. In a small bowl combine the yogurt, mustard, and seasoning; add to vegetables and mix carefully. Cover and chill several hours to allow flavors to blend. To serve, garnish with paprika.

1 box Kroger nonfat custard (pie filling)

2-3 tsp. frozen apple juice

1 cup Nutty Nuggets

Mix frozen apple juice with nutty nuggets. Press in to glass pie pan. Bake approximately 10 minutes. Remove and cool.

Fix custard following instructions on box. Substitute nonfat milk or soy milk for the milk. Add fresh fruit if you want to the baked crust. Use sugar substitute if you wish. Pour mixture in to pie shell. Top with nonfat Cool Whip and ground nutmeg.

47 Spice Sweet Potatoes (Back to top)

2 large sweet potatoes

Chinese five spice

1 cup orange juice

Peel and cut the potatoes in to 1 inch slices. Sprinkle with Chinese five spice and pour the orange juice over the potatoes that have been arranged on a 13 by 9 inch casserole pan. Bake for 45 minutes in a 350 degree oven.

Yield: 4 servings

1 eggplant, peeled and cubed __ 1 large green pepper, chopped

1 large onion, diced

3 stalks celery, diced

8 ounces mushrooms, sliced

4 tomatoes, seeded and chopped

1 cup Egg Beaters ( egg substitute) 1 teaspoon garlic powder

1/2 teaspoon oregano

Salt and pepper to taste

8 ounces fat-free shredded mozzarella cheese 4 ounces fat-free parmesan cheese

Preheat oven to 350 degrees. In a nonstick skillet, lightly sprayed with cooking spray, over medium-high meat, cook eggplant cubes, bell pepper, onion and celery for 10 minutes. If to dry, add small amounts of water or vegetable broth. Add mushrooms and chopped tomatoes and simmer on low for 20 minutes. Remove vegetables from hea and allow to cool.

Add garlic powder, oregano, salt and pepper to egg substitute, blending well. Add cooled vegetables to the egg mixture and mix well. Pour mixture into a 9-inch pie pan, lightly sprayed. Top with the two cheeses. Bake for 35 minutes or until a crust forms.

Yield: 4 servings

1/2 cup canned ground tomatoes, or diced tomatoes

1/2 cup diced green bell pepper

2 garlic cloves, minced

1/2 cup diced onion

I cup long-grain brown rice

Source: Jean Marc Fullsack, Executive Chef, Lifestyle Advantage

Yield: 12 servings

12 ears corn or 2 cans corn 2 red onions

2 red peppers, roasted

1 cucumber, peeled and seeded

3 tomatoes

1 tablespoon cumin

1 teaspoon lime juice

4 ounces V-8 juice

Source: Parkhurst Dining Services, Highmark Blue Cross Blue Shield, Fifth Avenue Place

Yield: 12 servings

3 cups navy beans 3 diced tomatoes

1 medium onion, diced Salt and pepper to taste

Boil beans in water for 15 minutes; add tomatoes, celery, and carrots. Cook until beans are soft. In a skillet, saute onions with basil until lightly browned, and then add to soup. Simmer for 10 minutes and adjust flavor with salt and pepper.

Source: Parkhurst Dining Services, Highmark Blue Cross Blue Shield, Fifth Avenue Place

10 Large red or green bell peppers

1 1/4 cup Vegetable broth

1/4-teaspoon salt

Pinch black pepper

1/2 cup Mushrooms, diced 1/4 cup Onion, diced

1/4 cup celery, diced

1 pound boca meat

1/2 cup bread crumbs

1 cup brown rice

1/4 cup canned diced tomatoes 6 cups tomato sauce, divided

1/2 cup fresh or frozen green peas

Wash, core and seed peppers. Boil peppers in a large pot of water until tender, 5-7 minutes. Drain and plunge into ice water to stop the cooking, drain and pat dry. Place peppers in a dish with opening facing up.

In a pan bring the broth to a simmer. Add salt, pepper, mushrooms, onion, and celery and until tender, about 5 minutes. Add rice, tomatoes, 2 cups tomato sauce and cumin. Return to a simmer, cover, reduce heat to lowest setting, and cook 18 minutes. Uncover and put peas on top, do not stir. Cover pot again, remove from heat, and let stand 7 minutes to allow peas to cook through.

In separate skillet, heat boca crumbles stirring gently occasionally until heated.

Transfer rice mixture and crumbles to large bowl, stir and fluff with fork.

Divide the stuffing evenly among the peppers, should be about 1 cup per pepper. Cover with remaining sauce.

Bake peppers for 20 minutes at 350 degrees.

2 Tbl vegetable broth

1/4 cup chopped onions

1 Tbl minced Garlic

4 1/2 cups crushed tomatoes

1 tsp dried oregano

2 Tbl grated fat free Parmesan cheese

I-pound whole-wheat spaghetti

Salt and pepper to taste

Heat vegetable broth to boil over high heat. Add onion and garlic. Simmer until onion is softened. Add tomatoes, tomato paste and oregano, stir to blend.

Bring to a boil; reduce heat and simmer, stirring occasionally, until mixture is thick and tasty.

Serve over cooked spaghetti and top with Parmesan cheese

Yield:. one 10-inch round, 12 servings

1 cup unbleached all-purpose flour

1 cup egg beaters or egg whites

1 cup oat bran

1 teaspoon cinnamon

1 tablespoon baking soda

2 cups non-fat yogurt

1 teaspoon grated lemon zest

2 tablespoons vanilla extract

½ cup dried cranberries

2 cups bread crumbs from stale fat-free bread

Preheat oven to 375 degrees F. In a bowl, stir together flour, oat bran, baking soda, and cinnamon until well blended. In a second bowl, whisk together yogurt, maple syrup, lemon zest, and vanilla. Stir in cranberries, and bread crumbs. In a third bowl, whisk egg whites, and sugar. Add flour mixture to yogurt mixture, stirring just to blend. Do not overwork. Gently fold in egg whites, then apples, taking care not to overwork batter. Transfer to a 10-inch round cake pan, either nonstick or lightly sprayed with nonstick cooking spray. Bake until firm to the touch and lightly browned, about 45 minutes. Cool in pan before un-molding.

Source: Jean-Marc Fullsack, Executive Chef with Lifestyle Advantage

Yield: 1 cup

1 (8 ounce) package Nasoya silken tofu

1 packet Hidden Valley Ranch Fat Free Dressing Mix

Place ingredients in a blender or food processor and blend until smooth.

Source: Highmark Omish Team, Dr. Dean Omish Program for Reversing Heart Disease, Pittsburgh, P A

Yield: 12 servings

2 pounds small red potatoes, washed and sliced

1 cup Nayonnaise, fat free

2 tablespoons Dijon mustard

1 teaspoon celery seed

1 clove garlic, minced

1 cup red bell pepper, diced

½ cup carrots, grated

1 cup celery, diced

1 cup green onions, diced

Place potato slices in a 4-quart Dutch oven and add enough water to cover. Bring to a boil for 10-12 minutes or until cooked through. Drain and rinse the potatoes in cold water. Combine the Miracle Whip, honey, mustard, celery seed and garlic in a large bowl, mixing well. Add the cooked potatoes, bell pepper, carrots, celery and onions, mix lightly until evenly coated. Refrigerate until ready to serve.

Yield: 6 servings

1/2 cup fat free Parmesan cheese

1/2 cup Egg Beaters

1/2 tablespoon fresh garlic Salt and pepper to taste

1/2 medium roasted onion

1/2 teaspoon liquid smoke

1/2 teaspoon soy sauce

Vegetarian "beef' broth (2 parts broth to I part TVP), approximately 4-5 cups

Soak TVP in "beef' broth, liquid smoke and soy sauce overnight. Boil TVP and let cool. Add egg whites, breadcrumbs and the rest of the ingredients. Transfer TVP mixture to a blender or food processor and process well. Form into balls. Place on lightly sprayed sheet tray and bake at 350 degrees for 1/2 hour.

Source: Parkhurst Dining Services, Highmark Blue Cross Blue Shield, Fifth Avenue Place

1/3 cup seasoned dry breadcrumbs

2 tablespoons grated fat-free Parmesan cheese or Veggie Parmesan Vegetable cooking spray

4 ounces sliced fat-free mozzarella cheese

2 roasted red peppers, cut into halves

4 whole wheat hoagie buns, toasted Omish- friendly pizza sauce

Dip eggplant slices in egg product and then coat generously with combined breadcrumbs and Parmesan cheese.

Lightly spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook eggplant slices over medium heat until browned on the bottoms, about 5 minutes. Turn and continue to cook over medium heat until eggplant slices are tender and browned on other side, about 5 minutes. Top each eggplant slice with 1 ounce cheese; cook covered, until cheese is melted, 2 to 3 minutes.

Place red peppers on bottoms or rolls; top with eggplant, Pizza sauce and top of rolls.

Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 398-399

Yield: 2 cups of dressing

1 tablespoon fresh cilantro, chopped

Source: Tom DeGori, Executive Chef; Radisson Hotel Pittsburgh - Green Tree

Yield: 6 cups, 6-12 servings

2 cups nonfat milk

¾ cup maple syrup

1 tablespoon ground cinnamon

1 cup egg whites (6 to 8 eggs)

4 cups diced bread

2 cups apple. peeled, cored and diced

1 cup raisins

Preheat oven to 350 degrees. In a large bowl, combine the milk, maple syrup, and cinnamon. In another bowl, beat the egg whites until frothy. Add egg whites to the mixture and stir to combine thoroughly. Add the bread and toss well. Set aside to soak for 30 minutes.

Fold in the diced apples and raisins and pour into a nonstick or lightly oiled 8 x 12 x 2-inch baking dish. Bake for 45 to 50 minutes, or until the top is very brown and crisp. Knife inserted into the middle should come out clean at this point. Serve warm or at room temperature.

Source: Eat More, Weight Less. Dean Omish, MD, p. 334-335

Yield: 12 servings

2 cups frozen chopped spinach 1 cups egg substitute

3 each Boca Burger (quartered) 1 cup Acini De Pepe pasta

Salt and Pepper

Bring water and vegetable bouillon to a boil. Add celery, onions, spinach, and pasta. Break Boca Burger into medium-sized pieces and add to mixture. Cook until the pasta is soft. Beat egg substitute with Parmesan cheese and garlic. Whisk into the simmering soup. Adjust to taste with seasonings.

Source: Parkhurst Dining Services, Highmark Blue Cross Blue Shield, Fifth Avenue Place

Yield: 10 servings

2 tablespoons honey

2 tablespoons Dijon mustard

2 tablespoons lemon juice

1/4 cup nonfat mayonnaise

Combine the sauce ingredients in a small saucepan, and stir until smooth.

Rinse the asparagus with cool running water, and snap off the tough ends. Arrange the asparagus spears in a microwave or conventional steamer. Cover and cook at high power or over medium-high heat for 4 to 6 minutes, or just until the spears are crisp-tender. Transfer the asparagus to a serving dish.

While the asparagus are cooking, place the sauce over medium heat, and cook, stirring constantly, just until the sauce is heated through. Drizzle the sauce over the asparagus, and serve immediately.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 134

*Recipe calls for asparagus, however, any vegetables can be used with the honey mustard sauce.

Yield: 12 pieces

1 ¼ cups grape nuts

2 tablespoons sugar

15 ounces nonfat ricotta cheese

12 ounces nonfat cream cheese

2 teaspoons vanilla extract

1 tablespoon lemon juice

1 1/2 cups canned light cherry pie filling

Place all of the filling ingredients in a food processor, and process until smooth. Pour the filling into the crust, and bake in a 325-degree oven for 55 to 60 minutes, or until the center feels firm when lightly touched. Turn the oven off, and let the cake cool in the oven with the door ajar for 1 hour. Remove from oven and cool another hour at room temperature. Remove from the pan to serving plate. Spread the cherry filling over the top of the cooled cake. Refrigerate for 6 hours or overnight. Cut into wedges and serve.

Adapted from: The Cooking Cardiologist (Expanded 2^nd Edition), Richard Collins, MD, p.196

Yield: 4 servings

5 cups vegetable broth

1 (15 ounce) can kidney beans

1 tablespoon minced fresh oregano Salt and pepper

In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes, and vegetable broth. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a simmer, and cook until vegetables are half done, about 15 minutes. Add zucchini, beans with their juice, and macaroni. Cover and simmer until vegetables are tender and pasta is

al dente, about 15 minutes. Add oregano. Season to taste with salt and pepper.

Source: Jean-Marc Fullsack, Executive Chef, Lifestyle Advantage

Yield: 6 servings

2 cups uncooked whole wheat penne pasta

1-26 to 28 ounce jar Omish friendly spaghetti sauce

1-1 pound package frozen cut leaf spinach, thawed and squeezed

¼ cup veggie Parmesan cheese

1 teaspoon granulated garlic

1 teaspoon onion powder

1-19 ounce can white kidney beans or cannellini beans, drained and rinsed

1 tablespoon Italian seasoning

Cook penne to desired doneness as directed on package. Drain.

Lightly spray 8" square (2 quart) baking dish with nonstick spray. In medium saucepan, heat spaghetti sauce over low heat.

In large bowl, combine cooked penne, spinach, sour cream, Parmesan cheese and spices; mix well. Add beans; toss gently to mix.

Spoon mixture into sprayed dish. Spread with 1 cup warm spaghetti sauce. Top with remaining penne mixture and remaining ingredients. Sprinkle with cheese. Bake for 20 minutes or until thoroughly heated.

Adapted from Vegetarian Cooking, Jeanie Burke, RD, p. 73

Yield: One 16-inch pizza

1 cup warm water

1 package active dry yeast

98. Perfect Fat-Free Corn Bread (Back to top)

CRUST:

2- Cups Grape Nuts

2- Tbs. Splenda

3/4 - Cup Soy Milk

FILLING:

2- 3.4 oz. boxes of Jell-O Vanilla Instant Pudding.

4- Cups Fat Free Milk

1- Cup Strawberries

1/2 - Cup Blueberries

1/2 - Cup Blackberries

TOPPING:

1- Cup Fat Free Vanilla Yogurt

DIRECTIONS:

Mix Grape Nuts, Splenda and Soy milk, then press into a 9" pie plate. Mix the Vanilla pudding and fat free milk. Pour pudding into pie plate before the pudding starts to set. Slice Berries and lay on top of pie. Top each piece with Yogurt and serve chilled. You may also sprinkle each piece with the grape nuts for a crunchy taste.

Servings: 8

Each serving is a sweet with an *.

Each serving can be counted as 1/2 fruit, along with 1/2 grains.

121. Chicken Noodle Soup (Back to top)

8 cups water

 4 medium carrots, cut in 1/4. in. slices

 4 medium stalks celery cut into 1/4 in. slices  

1 small onion, chopped

2 bay leaves

1/2 teaspoon dried thyme

Salt and ground black pepper

1 package of chicken chunks (Quarm)

3 cups whole wheat noodles

1.      In 4 1/2 - 6 quart slow cooker bowl, combine water, carrots, celery, onion, bay leaves, thyme, 4 teaspoons of salt and 1/2 teaspoon pepper. Cover slow cooker with lid and low setting 8-10 hours or on high setting 4-5 hours.

2.     Add chicken the last hour of cooking. Then, add noodles the last 20 minutes, and discard bay leaves.

3.     Serves 14 cups or 6 main servings.

3 cans (150z. Each) sweet potatoes, drained

1/4 cup fat free I Can't Believe it's not Butter

1 tsp. ground cinnamon

1/2 tsp. salt

1/4 tsp. ground nutmeg

3 cups miniature marshmallows

Preheat oven to 350. Beat sweet potatoes, fat free butter, cinnamon, salt and nutmeg in medium bowl with electric mixer on medium speeder until well blended.

Spoon into lightly greased 1 1/2 qt. baking dish, top with marshmallows.

Bake 15 to 20 minutes or until sweet potato mixture is heated through and marshmallows are lightly browned.

Makes 10 servings, 12 cup each.