1 medium orange. 1/4 cup plain low fat yogurt. 1 teaspoon sugar. dash of salt. 1/4 cup tiny bow tie pasta, cooked and drained

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1 1 medium orange 1/4 cup plain low fat yogurt 1 teaspoon sugar dash of salt 1/4 cup tiny bow tie pasta, cooked and drained 2 medium apples cored and chopped 2 Tablespoons sliced green onions Finely shred enough orange peel to make 1/2 teaspoon; set aside. Remove the remaining peel from orange and section orange over a bowl to catch juice. Measure 2 Tablespoons of the juice. In a medium mixing bowl stir together orange peel, the 2 Tablespoons of juice, the yogurt, sugar, and salt. Mix well. Add pasta, chopped apples, and sliced green onions; toss to coat. Gently stir in orange sections. Cover and chill for 2 to 24 hours. Makes 6 servings. 65 calories, 1g. protein, 18 g. carbohydrate, 0 g. fat, 1mg. cholesterol, 30 mg. sodium, 150 mg. potassium

2 Eating for a better life, you will want to lighten your recipes. A Sunday meal of traditional fried chicken, mashed potatoes, squash casserole and fruit cobbler can be lightened with baked-up fried chicken, garlic mashed cauliflower, summer squash bake, and fresh fruit crisp. Instead of TRADITIONAL FRIED CHICKEN using chicken pieces; eggs; buttermilk; flour; garlic powder, salt, pepper and peanut oil, try this tasty alternative. 6 skinless chicken breasts 1 egg white ½ c low-fat buttermilk ½ c flour 1 t salt 2 t garlic powder 2 t oregano leaves 2 t chili powder 2 t baking powder 1-2 T olive oil 1. Preheat oven to 450 degrees. 2. Line baking sheet with foil and set wire rack on top. 3. Spray with cooking spray. 4. Whisk low-fat buttermilk with egg white; add chicken and turn to evenly coat. 5. Measure flour, salt, garlic, oregano, chili powder and baking powder into large plastic bag. Shake. 6. Remove chicken one piece at a time from the buttermilk, shake off excess, then place in the bag. 7. Close top and shake gently to evenly coat. Place on rack and bake 30 minutes. 8. Using a brush lightly dab olive oil as evenly as possible over coating on chicken

3 Instead of MASHED POTATOES using potatoes, heavy cream, butter, salt, and pepper try this nutritious option. I head cauliflower (flowerets only) 1 T olive oil 1 clove garlic 1/4 c Parmesan cheese 1 T reduced-fat cream cheese 1 t salt 1/8 t pepper 1. Steam cauliflower until tender. 2. Heat olive oil, cook garlic until soft, remove from heat. 3. Put half of cauliflower in food processor; blend. Add the rest of the cauliflower. Blend until creamy. Add garlic, Parmesan cheese, cream cheese, salt and pepper. 4. Transfer to serving bowl; garnish with chives and drizzle with remaining olive oil.

4 Instead of SQUASH CASSEROLE using cheese, butter, eggs, evaporated milk, and crackers, a healthy alternative could be the following recipe. 3 c yellow squash 2 T water ½ c finely chopped green pepper ½ c finely chopped onion ½ c finely chopped pecans ½ c light mayonnaise 2/3 c low fat shredded cheddar cheese ½ t sugar ½ t salt ¼ t pepper 1. Microwave squash and water in a 1 ½ quart bowl for 4-5 minutes. 2. Stir in green pepper, onion, pecans, light mayonnaise, 1/3 c of cheese, sugar, salt and pepper. 3. Transfer to lightly greased shallow 1 ½ qt. baking dish. 4. Cover and bake 350 for 25 minutes. 5. Sprinkle with remaining cheese, bake uncovered for 5 minutes.

5 Traditional Southern FRESH FRUIT COBBLER uses white sugar; butter; milk; and self-rising flour. Enjoy the healthy benefits of fresh fruit in this lighter recipe. 4 c fresh fruit ¾ c quick-cooking oatmeal ¾ c brown sugar ¾ c flour ½ t salt 1 t cinnamon ½ c soft margarine 1. Place fruit in bottom of greased large casserole dish. 2. Sprinkle with 2 T light brown sugar. 3. Combine dry ingredients then cut in margarine until crumbly. 4. Cover fruit with crumbly mixture and bake at 350 degrees for minutes or until fruit is cooked through. 5. Check with a knife. 6. Note: If using be

6 Makes: 4-6 servings To avoid the white sauces and enjoy a lighter dish try this pasta with a zesty blend of ripe tomatoes, onions, and herbs. Enjoy with a fresh salad and light dressing. 3 cloves fresh garlic, minced 1/2 cup olive oil 2 teaspoons oregano 2 Tablespoons parsley 1 teaspoon basil 1 (16 oz.) can tomatoes Red pepper (optional) 1 pound linguine (#17) Brown first five ingredients in a deep skillet. Stir to avoid burning. Crush tomatoes, add to garlic mixture and simmer for 20 minutes. Add red pepper if desired. Cook the linguine per package directions, drain, and mix with sauce. Serves 4-6 calories 310; fat 4 g; saturated fat 1 g; cholesterol N/A; sodium 670 mg; carbs 55 g; fiber 5 g; sugar N/A; protein 12 g; fruit/veggies 0.5 cup

7 Makes: 6 servings Prep 30 minutes Chill 4 hours 2/3 cup reduced-calorie mayonnaise or salad dressing 1/4 cup grated Parmesan cheese 1/4 cup lemon juice 2 cloves garlic, minced 1 Tablespoon anchovy paste (optional) 6 cups torn romaine lettuce 2 cups cooked chicken or turkey cut into thin bite-size strips 2 cups sliced fresh mushrooms 1 cup small cherry tomatoes, halved 1. In a small mixing bowl stir together mayonnaise or salad dressing, Parmesan cheese, lemon juice, garlic, and, if desired, anchovy paste. Set mayonnaise mixture aside. 2. In a deep 3- or 3-1/2-quart bowl toss together romaine lettuce, chicken or turkey, mushrooms, and cherry tomatoes. Carefully spread mayonnaise mixture evenly over top of romaine mixture, sealing to edge of bowl. Cover tightly with plastic wrap. Refrigerate for 4 to 24 hours. 3. To serve, lightly toss salad mixture until well coated. Spoon mixture onto salad plates. Serves 6 calories (kcal) 207; fat, total (g) 13; cholesterol (mg) 55; carbs (g) 6; protein (g) 17; sodium (mg) 273 Percent Daily Values are based on a 2,000 calorie diet

8 Makes: 4 servings Prep 5 minutes Bake 450 F 12 minutes 4.4 ounces fresh or frozen fish fillets such as cod, salmon, or orange roughy Nonstick spray coating 1/3 cup light mayonnaise dressing or salad dressing 2 tablespoons grated Parmesan cheese 2 tablespoons snipped fresh chives or sliced green onion 1/2 teaspoon white wine Worcestershire sauce 1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Spray an 8x8x2-inch baking dish with nonstick spray coating; set aside. 2. In a small bowl stir together mayonnaise dressing, Parmesan cheese, chives or green onion, and Worcestershire sauce. Spread Parmesan mixture over fish fillets. 3. Bake, uncovered, in a 450 degree F oven for 12 to 15 minutes or until fish flakes easily when tested with a fork. Serves 4 cal. (kcal) 176; fat, total (g) 9; cholesterol (mg) 59; carbs (g) 1; protein (g) 22; sodium (mg) 238 Percent Daily Values are based on a 2,000 calorie diet

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