Prepare pasta according to package directions, adding broccoli during the last 2 minutes of cooking time. Drain and reserve. Preheat oven to 400 F. Coat 2-qt. casserole dish with non stick cooking spray. In small bowl, stir together 2 Tbs.milk, cornstarch, salt, pepper and nutmeg; reserve. Coat non stick skillet with cooking spray. Place over low heat, cook garlic until soft, 1 minute. Add remaining milk to skillet. Increase heat to high; bring to a boil. Stir in reserved milk mixture; cook, stirring, until thickened, 30 seconds. Stir in 1/2 cup Swiss Cheese and 1 Tbs. Parmesan cheese until melted. Remove from heat. Stir in sour cream and parsley. In prepared casserole dish toss pasta, broccoli and sauce until combined. Sprinkle with remaining Swiss and Parmesan . Bake until heated through and cheese is melted, 15 minutes.
Makes 4 servings..Per serving : 338 cals; 19g. protein; 7g.fat; 20 mg.chol; 50 g.carb, 422 mg.sodium; 3 g.fiber, 5 g. sugar
 

Preheat oven to 375 F. In small bowl combine raisins or cherries, walnuts, and 1'4 tsp. cinnamon. Place apples in baking dish. Fill center with cherry-walnut mixture. Pour cherry soda over apples. Dot each apple with 1 tsp. margarine. Sprinkle with remaining cinnamon. Bake until apples are tender, about 45 minutes. Serve with sauce from baking dish.
Makes 4 servings. Per Serving : 164 cals;2 g.protein;4 g.fat;0 g.chol;34 g.carb;27 mg.sodium; 5 g.fiber;19 g.sugar

  Chicken Marsala
1/3 cup egg substitute
3 Tbs. fat-free milk
2/3 cup all-purpose flour
1 tsp salt, divided
1/2 tsp. pepper, divided
1 lb. boneless, skinless chicken breast cutlets ( about 6)
3 Tbs. lite margarine
1 Tbs.olive oil
1 onion, thinly sliced
2 red or green bell peppers, sliced
1 pkg. (10 oz) mushrooms, sliced
1 clove garlic, minced
1 tsp. dried thyme
1 cup Marsala wine
1 pkg. (1/4 oz.) low sodium chicken bouillon granules
1 Tbs. lemon juice

Preheat oven to 350 F. In small bowl, combine egg substitute and milk. In another small bowl, combine flour, 1/2 tsp. salt and 1/4 tsp. pepper. Dip chicken cutlets into egg mixture; set aside. In large skillet, heat margarine and oil over medium heat. Add chicken in batches, cooking until golden brown, 2-3 minutes per side. Remove; set aside. To same skillet, add onion, cook until softened, 5 minutes. Add peppers, mushrooms, garlic and thyme; cook until crisp tender, 5-8 minutes. Place vegetable mixture in a 8"x11" baking dish. Top with chicken. To skillet, add wine, bouillon, lemon juice and remaining salt and pepper. Increase heat to high; boil until reduced by half,about 10 minutes. Pour over chicken and vegetables. Bake until hot, 20 minutes.
Makes 4 servings. Per serving: 358 cals; 34 g. protein; 10 g.fat; 66 mg.chol; 31 g. carbs; 806 mg. sodium; 4 g.fiber; 5 g. sugar

  Mini Eclairs
1 pkg. ( 7 oz.) hard ladyfingers (24 cookies)
1 pkg. (1 oz.) fat-free sugar free instant vanilla pudding mix
2 1/4 cups fat free milk, divided
1/2 cup nondairy whipped topping
1 pkg (1.4 oz) fat-free, sugar free instant chocolate pudding mix

Using spoon, hollow out centers of ladyfingers, leaving 1/4 " bottoms and sides, reserving crumbs. Prepare vanilla pudding according to directions using 1 cup milk. Fold in whipped topping. Place in pastry bag fitted with large star tip. Place 1 ladyfinger, hollowed-side up, on serving platter. Pipe with about 2 Tbs. vanilla pudding. repeat for 11 more ladyfingers. Prepare chocolate pudding mix according to package directions using 1 1/4 cups milk. Spread non-hollowed sides of remaining  with about 2 Tbs. chocolate pudding. Place over cream-filled ladyfingers.Using fine writing tip, pipe decorative "S" shape with remaining vanilla pudding on top of chocolate-frosted ladyfingers.
Makes 12 eclairs. Per eclair: 88 cals; 3g. protein;2 g.fat;48 mg.chol;15 g. carb; 239 mg.sodium; o g. fiber; 2 g.sugar

  Chocolate Truffles
1 1/4 cup graham cracker crumbs
1/2 cup fat-free evaporated milk
1/2 cup old-fashioned oats
3 Tbs. unsweetened cocoa powder, divided
7 packets artificial sweetner, such as Equal ( 2 tsp)
1 pkg (28 oz) fat-free, sugar-free hot chocolate mix

In small bowl combine graham cracker crumbs, evaporated milk, oats, 2 Tbs. cocoa powder and sweetner. Place hot chocolate mix and remaining cocoa powder into small bowl. With damp hands, roll graham crumb mixture into 1 " balls; toss balls in hot chocolate mixture to coat.
Makes 12 truffles. Per truffle: 98 cals;3 g.protein;3 g.fat;o mg.chol;16 g.carbs;80 mg. sodium;2 g. fiber; 3 g. sugar.

  Tasty Meatloaf
1 box ( 10 oz.) frozen chopped spinach,thawed
1 lb. lean ground beef
1 lb.ground turkey breast
1 large onion, finely chopped
2 carrots, grated
1 1/4 cups seasoned dry breadcrumbs
3/4 cups ketchup, divided
1/2 cup applesauce, divided
1/4 cup egg substitute
1/4 cup prepared mustard
1 tsp.minced-garlic
Preheat oven to 375 F. Coat 9x5 loaf pan with nonstick spray. With your hands, squeeze spinach dry. In large bowl combine ground beef, ground turkey, onion, carrot, breadcrumbs,1/2 cup ketchup, 1/4 cup applesauce, egg substitute, mustard and garlic. Fill loaf pan with mixture. Combine remaining ketchup and applesauce. Spoon over top of meatloaf. Bake until meat thermometer inserted into center of meatloaf registers 180 F about 2 hours.
Makes 8 servings. Per serving : 361 cals;26 g.protein;17 g.fat;84 mg chol;25 g.carbs;1,064 mg.sodium; 3 g.fiber; 8 g. sugar.