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2 1/2 cups flour 1 cup sugar 1/2 teaspoon baking soda 1/8 teaspoon salt 1 cup butter, softened 1/2 cup egg substitute 1 tablespoon almond extract 1. Preheat oven to 325° degrees F. 2. In food processor mix flour, sugar, butter, salt and baking soda until it forms little balls. 3. Add egg substitute and extract. 4. Drop spoon full of batter onto greased cookie sheet. 5. Bake for 25 minutes.

Makes 2 to 3 dozen cookies

Approximate Nutritional Breakdown Per Cookie: Calories 73, Protein 1g, Carbohydrate 14g, Fat 1g, Fiber 0

3/4 lb salad shrimp, thawed 3 large garlic cloves, minced 3/4 c onion, sliced 1/4 tsp salt 1/4 tsp cayenne pepper 1 Tb canola oil 1-1/2 c snow peas 1-1/2 c red pepper, chopped 1-1/2 c carrots, chopped 1-1/2 c brocolli, chopped 2 Tb vegetable broth 1 Tb lemon juice 1. Place drained shrimp in a bowl. Add salt and cayenne to shrimp. Toss well. 2. Heat oil in a wok on high. 3. Sauté shrimp stirring frequently, about 5 minutes. 4. Place sautéed shrimp back into the bowl leaving the liquids in the wok. 5. Combine the onions and garlic in the wok and sauté, about 3 minutes. 6. Add peas, vegetables and broth to the wok. 7. Reduce heat to medium and cook until vegetables are crisp-tender, about 4 minutes. 8. Return shrimp to wok, add lemon juice and cook for 1 more minute.

Servings 6, Fat 2.5g, Calories 153

Optional: Serve over a bed of rice and add a dash of soy sauce.

3/4 cup sugar 1/3 cup flour 1/4 tsp. salt 2 cups skim milk 3 egg whites or eggbeaters 1 tbsp. butter 1 tsp. vanilla 1 9" low fat piecrust 2 bananas, sliced fat free whipped cream (optional) fat free chocolate syrup (optional)

1. In a medium saucepan combine sugar, flour and salt. 2. Stir in 1 cup of milk, mix until smooth. Bring to a boil over medium heat, stirring constantly until smooth and thickened. Remove from heat. 3. In a bowl combine eggbeaters and the remaining cup of milk. 4. Slowly add egg mixture to the slightly cooled milk mixture and blend. 5. Return saucepan to the heat and bring to a boil, stirring constantly, lower heat and simmer until mixture thickens a bit more. 6. Remove from the heat and stir in butter and vanilla. 7. While mixture is cooling, spread sliced bananas to the bottom of the piecrust. 8. Pour mixture into the piecrust. 9. Cool completely and serve topped with fat free whipped topping.

Approximate Nutritional Breakdown: Servings: 8 Per serving: Calories 200, Protein 4.6g, Carbohydrates 42.5g, Fat 2.2g

Directions: 1. Place all ingredients in blender, and blend.

Approximate Nutritional Breakdown:Servings: Two 8oz servingsPer serving: Calories 126, Protein 7g, Carbohydrates 26g, Fat 0g, Fiber 3.8g

1. Preheat oven to 350. Spray a 9"x5" loaf pan with nonstick cooking spray.
2. In a large bowl, combine flour, sugar, baking powder, baking soda & salt.
3. In a medium bowl, mix mashed banana, applesauce, egg whites and egg with a fork.
4. Stir banana mixture into flour mixture just to moisten. Spoon batter into pan, sprinkle with chopped pecans.
5. Bake 40 to 45 minutes. Cool loaf in pan on wire rack for 10 minutes. Remove loaf from pan, cool completely.

Each slice: 2 gr. total fat (0 gr. saturated), About 110 calories, 3 gr. protein, 22 gr. carbohydrate, 13 mg. cholesterol, 140 mg. sodium

1. Preheat oven to 350 degrees. 2. Spray a 2-quart casserole dish with nonstick spray. Set aside. 3. Cook broccoli according to package directions. 4. Combine broccoli, egg substitute, soup and mayonnaise in a large bowl. Stir. 5. Add cheese, onions and pepper to the broccoli mixture. Stir. 6. Pour the broccoli-cheese mixture into the prepared casserole dish. 7. Crush and sprinkle crackers over the top of mixture. 8. Bake at 350 degrees for about 30 minutes or until sauce is hot and bubbly.

Makes 6 servings: Calories 153, Fat 4g, Cholesterol 7mg

1. Preheat oven to 375 degrees F. 2. Rinse chicken and pat dry. 3. Spray 13x9x2 inch pan with non-fat cooking spray. 4. Place chicken on pan, meaty side up. 5. Brush chicken breasts with milk. 6. Sprinkle garlic over the tops of chicken breasts. 7. Mix onion powder, thyme, and white, red, and black pepper in a small bowl. 8. Sprinkle mixture over chicken. 9. Bake at 375 degrees F. for 45 to 55 minutes.

Makes 2 servings. Approximate Nutritional Breakdown Per Serving: Cal 267, Pro 53g, Carb 1.5, Fat 6g, Fiber 0. Tip: Serve with lemon wedge, red pepper slices and sprig of parsley, as garnish.

1. In a large bowl dissolve yeast and sugar in warm water. Let stand 5 minutes. 2. Add 1 cup flour, mustard, oil, salt, and pepper to the yeast mixture and stir until smooth. 3. Then add 1 3/4 cups flour and cheese. Stir to form soft dough. 4. Turn dough out onto a lightly floured surface. Knead until smooth and elastic. 5. Coat large bowl with cooking spray and place dough in bowl. Flip dough to coat with spray. 6. Cover and let rise in a warm place for 1 hour or until doubled in bulk. 7. Punch dough down and turn out onto a lightly floured surface. 8. Roll dough into a 14×7-inch rectangle. Roll up rectangle tightly starting with a short edge, pressing firmly to eliminate air pockets and pinch ends to seal. 9. Place roll seam side down in a 9×5-inch loaf pan coated with cooking spray. 10. Cover and let rise 1 hour or until doubled in bulk. 11. Preheat oven to 375º. 12. Uncover dough and bake at 375º for 35 minutes. 13. Remove from pan immediately and cool on wire rack.

Tip: If bread sticks to hands while forming dough, gradually sprinkle remaining flour on dough.

Makes 16 Servings. Serving Size: 1 slice. Per serving: 125 Cal, 3g Fat, 5g Pro, 19g Carb, 6mg Chol, 109mg Sod.

1. Preheat oven to 375 degrees. 2. Spray a 2-quart casserole dish with non-stick cooking spray and set aside. 3. Combine chicken, rice, eggs, onions, and salt in a medium mixing bowl. Mix well. 4. Fold in mushroom soup and mayonnaise. Mix well. 5. Spoon and spread mixture evenly into prepared dish. 6. Sprinkle Rice Krispies over top. 7. Bake for 45 minutes.

8 servings; Cal 228, Fat 3g, Pro 11g, Carb 39g, Chol 80mg, Sod 726mg.

1. Spray non-stick cooking spray on a non-stick cookie sheet with lip, set aside. 2. Beat eggs and cream of tartar in a medium-size mixing bowl until soft peaks form. 3. Slowly pour sugar into the egg mixture and mix until stiff glossy peaks form. 4. Fold in pecans, cocoa powder, vanilla and salt. 5. Spoon mixture onto prepared cookie sheet and spread thin and evenly. 6. Bake in oven at 250 degrees for about 20 minutes. 7. Remove cookie sheet and let sit for a few minutes. 8. Using a 3" heart-shaped cookie cutter begin making cuts. Press firmly to insure even shapes. 9. Place cookie sheet back into oven and bake at 250 degrees for 20 additional minutes. 10. Remove hearts carefully and let cool on wire rack. 11. Spoon a few cherry halves on top of hearts.

Servings: Approximately 14 1 Heart per serving: Calories 90, Protein 1.5 g, Fat 3 g, Carb 12 g.

Tip: Best if stored at room temperature and eaten within 5 days.

1. In a large pitcher combine orange juice, pineapple juice, lemon juice, vanilla and coconut extract. 2. Stir in sparkling water. 3. Serve over ice.

Makes 8 servings. Per Serving. ¾ cup: Calories 66, Total Fat trace, Cholesterol 0 mg, Sodium 2 mg, Carbohydrate 15g, Protein 1 g

1. In a large bowl, toss together the pineapple, apple, orange, banana and grapes. 2. Add the juice from the pineapple and orange and let chill until serving.

6 Servings 106 calories; .4g fat; 1g Protein; 2.6g Fiber; 27.1g Carbohydrate; 1mg Sodium; 0mg Cholesterol

1. Prepare barley according to package directions. Let cool. 2. Combine barley, corn, onion and peppers together in a large bowl. 3. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill in a small bowl. Whisk to blend. 3. Pour dressing over corn mixture. Toss well. 4. Cover and refrigerate.

Makes 12 Servings. Per serving: Cal 124, Fat 4g, Chol 0mg, Sod 94mg, Carb 22g, Pro 2g

Instructions: 1. Preheat oven to 350°. 2. In a medium bowl mix cake mix, water, apple sauce, eggs and poppy seeds. 3. Generously spray bunt pan with non-fat cooking spray. 4. Pour cake mixture into pan and bake for 35 - 45 min. 5. While cake is baking, mix all glaze ingredients together in a small bowl. 6. When cake is cool, drizzle glaze onto cake.

Makes 12 servings. Nutritional breakdown per serving: Cal 304, Pro 5g, Carb 47, Fat 11g, Fiber 0.

1. Boil sweet potatoes until soft. 2. Mash potatoes in a large-mixing bowl. 3. Combine mashed sweet potatoes with eggs, syrup, vanilla, milk and nutmeg. Mix well. 4. Spray 9-inch pie pan with non-fat cooking spray. 5. Pour mixture into the prepared pan and bake at 350 degrees for 1 hour or until knife comes out clean. <> Serves 8 Per serving (without pie crust): Calories 105, Fat 1.49 gms, Chol 46.8 mg, Sod 20.3 mg, Carb 20.8 gms, Sugars 16.1 gms, Pro 2.29 gms

Optional: Prepare in a low fat pie crust and top with Cool Whip.

1. Preheat oven to 350°. 2. Prepare a bundt pan with cooking spray, set aside. 3. Combine flour, brown sugar, baking powder, baking soda, cinnamon, nutmeg, ginger and cloves in a large mixing bowl. 4. In a medium mixing bowl, combine pumpkin, skim milk, egg whites and sour cream. 5. Spoon the pumpkin mixture into the flour mixture and mix just until moistened. 6. Pour batter into prepared pan. Bake 60 minutes.

18 servings; 112 Cal, less than one gram Fat, 3g Pro, 28g Carb, 1mg Chol, 116mg Sod

Note: The following pans may be used in place of the bundt: 4 mini loaf pans, 12 muffin pans, 1-9 x 5" loaf pan, 1-9 x 13" baking pan, or 2-8 x 8" baking pans.

1. Combine rice, beans, ham, water, chicken broth, tomato paste, Cajun seasoning and red pepper in a large pot. Bring to a boil. 2. Reduce heat to low, cover and simmer for 15 minutes. 3. Heat oil in medium skillet over medium heat until hot. 4. Add bell pepper, onion and celery. 5. Sauté for 5 minutes. 6. Add vegetables to rice mixture and simmer for 10 minutes or until rice is tender.

Tip: If vegetable/rice mixture should become dry add a small amount of water. Add hot pepper sauce if desired.

Makes 4 servings. Per Serving: Calories 335, Fat 3 g, Cholesterol 5 mg, Sodium 611 mg, Carbohydrate 66 g, Protein 17 g.

1. Preheat oven to 350. Prepare two 13" x 9" pans with cooking spray, set aside. 2. In a mixing bowl combine cake mix, 1 envelope of dry Dream Whip mix and baking powder. 3. In another bowl combine water, egg whites, oil and vanilla. 4. Mix dry ingredients with wet ingredients just to moisten. 5. Pour mixture into prepared pans. Bake for 20 minutes or until golden brown. 6. Place aluminum foil on wire racks. Remove both cakes from their pans and cool completely on wire racks. 7. Poke cakes with fork at one-inch intervals. Dissolve gelatin in boiling water and slowly drizzle over both cakes allowing gelatin to seep into holes. Chill for 1 hr. 8. Prepare pudding according to the package directions using 1 1/2 cups of milk. Fold pudding into 1 cup of prepared Dream Whip and 1/2 cup of blueberries. 9. Spread bottom layer with pudding mixture and spread remaining 1/2 cup of prepared Dream Whip on the top layer and the sides of the cake. Arrange strawberries, blueberries and miniature marshmallows on cake to resemble the American Flag. Place some miniature marshmallows around edge of cake.

12 Servings 335 calories; 7 g fat (19% calories from fat); 5 g Protein; 61g Carbohydrate; 476mg sodium

1. Thaw the frozen turkey. Rinse and pat dry with paper towels. 2. In a medium bowl, combine the parsley, thyme and rosemary. 3. Grate the oranges and lemon peel and set the oranges and lemon aside. 4. Add the peels to the herb mixture and toss until combined. Rub the herb mixture over the skin of the turkey. 5. Place the turkey on a rack in a large roasting pan. 6. Cut the oranges and lemon in half and squeeze their juices over the turkey. Also sprinkle the turkey with the pepper and paprika. 7. Insert a meat thermometer in the thickest part of the breast. Roast turkey uncovered, at 325 degrees F for 2 1/2 hours or until the thermometer registers 170 degrees to 175 degrees. 8. Baste turkey often with the pan juices. 9. Remove and discard the skin before serving.

Serves 4; Cal 125, Fat 0.8 g, Fiber 0.2 g., Chol 72 mg., Sod 47 mg

Note: Loosely cover the turkey with foil during roasting to avoid over browning.

1. Combine undrained tomatoes, beans, vegetables, water, uncooked rice and thyme in a large skillet. Bring to a boil then reduce heat. 2. Cover and simmer for about 15 minutes. Stirring occasionally. 3. Add tomato soup and almonds. Stir and simmer for 3 minutes. 4. Sprinkle with cheese and serve.

Serves 4. Per serving: Calories 354, Fat 10g, Protein 19g, Carbohydrate 57g, Cholesterol 8mg.

Optional: Add a dash of hot pepper sauce

1. Combine beans, pickle relish, chopped eggs, celery, onions, bell peppers, salt, mustard, and dressing mix in a mixing bowl and mix well. 2. Refrigerate several hours before serving.

8 servings; 86 Cal, 1g Fat, 5g Pro, 13g Carb, 45mg Chol, 612mg Sod.

1. Clean and hull strawberries - Cut into 1/2-inch pieces. 2. Wash rhubarb - Cut into 1/2 inch pieces. 3. Place slices, water, brown sugar and lemon juice in a large pan with a tight fitting cover, heat on medium just until it begins to boil. 4. In the meantime mix bisquick and milk with a fork until soft dough forms. 5. Gradually add bisquick dough to the boiling fruit, in the shape of small balls, Cook on medium for 10 minutes uncovered. Cover and cook for an additional 10 minutes. 6. Pour into a large serving dish all at once, cool, cover with cool whip and a few whole strawberries for added color.

Yield 6 to 8 servings per serving 276 cal, 3 pro, 57 carb, 1 mg chol, 219 mg sod

Instructions:

1. In a large bowl, mix together black beans, corn, and diced tomatoes with green chile peppers. 2. Add freshly diced tomatoes and onion. Mix gently, cover, and refrigerate for at least 8 hours before serving.

Serving Suggestion: Garnish with cilantro leaves and lemon wedges. Reduced fat or baked chips optional.

Makes 40 servings. Nutritional breakdown per serving: Cal 41, Pro 2.4g, Carb 8.2g, Fat .2g, Fiber 2.5.

1. Combine broccoli, carrots and bell pepper in large nonstick skillet. Add water and bring to a boil. Reduce heat, cover and steam for 4 minutes. 2. Meanwhile, combine cornstarch, sugar, pineapple juice, soy sauce, and vinegar in small bowl and blend until smooth. 3. Drain vegetables in a colander. 4. Stir soy sauce mixture and add to skillet. 5. Cook and stir until sauce boils and thickens. 6. Return vegetables to skillet and toss with sauce. 7. Add oil and toss well.

Makes 4 servings. Per Serving: Calories 65, Fat 1 g, Cholesterol 0 mg, Sodium 163 mg, Carbohydrate 13g, Protein 3 g.

1. Spray a nonstick skillet with non-fat cooking spray. 2. On medium heat, sauté onion and pepper for about 10 minutes. 3. Stir in chopped broccoli. 4. Pour in the lemon juice and wine. 5. Add the tarragon. 6. Cover and cook over low heat for about 15 minutes. 7. Prepare tortellini according to package directions while veggies are cooking. 8. Stir the olive oil and sun-dried tomatoes with the veggie mixture. 9. Serve over prepared tortellini and sprinkle with Parmesan cheese .

Yield: 3 Servings Per serving: 13 oz. Cal 344, Fat 6 gms, Chol 50 mgs, Sod 543 mgs, Carb 53 gms, Protein 19 gms, Calcium 200 mg, Iron 2.0 mg.

1. Over medium high heat, pour oil into ovenproof skillet. 2. Sauté onion and bell peppers until lightly browned, stirring occasionally. 3. Add chili powder and cook another minute. 4. Pour drained beans, tomatoes, and water into the skillet. 5. Bring mixture to a boil over high heat. 6. Simmer on medium heat until thickened, approximately 20 minutes. 7. Sprinkle chili with cheese and broil in the oven until cheese is melted, about 2 minutes.

Servings: 4 Per serving: Cal 456, Fat 6.4g, Chol 8mg, Pro 41.5g, Carb 60.2g, Fiber 15.5g, Sugar 18.8g, Sod 1277mg

1. In a large skillet combine spinach, mushrooms, beans, 2 tsp. chili powder and red pepper flakes over medium heat. 2. Cook 5 minutes, stirring often. Remove from heat. 3. Combine tomato sauce, water, remaining 1 tsp. Chili powder and pepper sauce in a pie pan. Stir. 4. Dip tortillas into tomato sauce mixture and stack on wax paper. 5. Divide spinach filling into 8 portions. Spoon onto centers of tortillas. 6. Roll up and place tortillas in microwavable dish. 7. Spread tomato mixture over enchiladas. 8. Cover dish with vented plastic wrap. Microwave at medium for about 10 minutes. 9. Sprinkle with cheese. Microwave at Medium for about 1 minute or until cheese is melted.

Makes 4 servings. Per Serving: Calories 385, Total Fat 11g, Cholesterol 25mg, Sodium 741mg, Carbohydrates 55g, Dietary Fiber 2g, Protein 22g