Oven Fried Chicken

�? cup plain fat free yogurt
1 tsp. salt
½ tsp. black pepper
2 tbsp. dried thyme
1 clove garlic minced
3 green onions, finely chopped
4 chicken breasts
1 cup cornflake or wheat bran flake crumbs.

In a medium size bowl, combine all ingredients except chicken or fish and cereal crumbs. Mix
well. In another bowl place cereal crumbs. Dip chicken into yogurt mixture and coat completely.
Then dip into cereal crumbs and coat completely. Place in a baking dish sprayed with non-stick
cooking spray. Bake 20 - 25 minutes in a 400 degree oven, until done in the center. Crumb
coating should be crispy.

* Can also use same recipe for fish filets

Serves 4

Per Serving:
Calories: 280
Fat: 4g
Saturated Fat: 1 g
Sodium: 980 mg

Herbed Pork Chops

1 cup unsweetened pineapple juice
2 tbsp. brown sugar
2/3 cup dry sherry
1 clove garlic, minced
1/2 tsp. dried rosemary leaves or basil, crushed
4 pork chops, about 1" thick (trim all visible fat)

For marinade, combine pineapple juice, sherry, brown sugar, rosemary and garlic; mix well. Place the pork chops in a shallow dish. Pour marinade over chops. Cover and regrigerate overnight, turning meat occasionally. Remove pork chops from marinade. Place on rack of broiling pan. Broil for 10 to 12 minutes on each side, or until done, turning and basting once with marinade. Makes 4 servings.

Nutritional Analysis:
Calories: 218
Cholesterol: 62 mg
Grams Fat: 5

Cranberry-Apple Crisp

3 cups cranberries (1 12 oz. package)
2 tbsp. brown sugar, packed
3 large apples, unpeeled, sliced thin
1 cup rolled oats
1/4 cup flour; divided
1/2 cup sugar
2 tbsp. walnuts, chopped
2 tbsp. light margarine
2 tsp. cinnamon

In a large bowl, combine first 4 ingredients; add 2 tbsp. flour. Transfer mixture to baking dish (9x13), sprayed with non-stick spray. Combine topping mixture, 2 tbsp. flour, 2 tbsp. Brown sugar, oats, walnuts and margarine; mix well. This will be crumbly. Spread on top of cranberry-apple mixture. Bake at 375 degrees for 40 minutes. Let stand 10 minutes before serving.

Nutritional Analysis:
Grams Fat: 1
Cholesterol: 0 mg

Pumpkin Cake or Muffins

�? 1/2 cups sugar
2 tsp baking soda
16 oz. can crushed pineapple
1 tsp. salt
6 egg whites
2 tsp. cinnamon
16 oz. can pumpkin
1 tsp. pumpkin spice
2 cups all-purpose flour

Preheat oven to 350 degrees. Mix sugar, pineapple, egg whites and pumpkin together in a large bowl. Add dry ingredients. Spray a bundt pan, a 9 x 13 pan or 2 muffin tins with nonstick
cooking spray. Pour in batter and bake for one hour.

1 cake serves 10

Per Serving:
Calories: 311
Fat: .5g
Saturated Fat: .14g
Cholesterol:0mg
Sodium: 651mg

Oven Fried Zucchini

2 medium zucchini
1/4 tsp. garlic powder
3 tbsp dried breadcrumbs
1/8 tsp pepper
1 tbsp grated Parmesan cheese
2 tsp. corn oil
1 tsp. dried oregano
2 tbsp water
½ tsp dried basil

Preheat oven to 275degrees. Spray a baking pan with non stick spray. Cut zuccinin into eighths
lengthwise. Then into thirds crosswise, Combine crumbs, parmesan and spices. Combine oil and
water and toss with zucchini spears. Roll zucchini in crumb mixture. Arrange in single layer on baking sheet. Bake for 7 minutes or until spears are lightly browned.

Serves 8

Per Serving:
Calories: 52
Fat: 1.4g
24% calories from fat

Light Potato Salad

�? lb. Small new potatoes
1/4 cp. light sour cream
1/4 cp. plain yogurt
1.4 cp. Red bell pepper, chopped
1/4 cp. Yellow bell pepper, chopped
1/4 cp. Thinly sliced celery
1/4 cp. Sliced carrot
1/4 tsp salt
1/8 tsp pepper

Potatoes: Scrub potatoes and place in a medium saucepan. Add water to cover. Bring to a boil.
Reduce heat and simmer, covered, for 15 minutes or until tender. Drain and cool slightly. Quarter
the potatoes, leaving skins on.

For Dressing: Combine sour cream, yogurt, peppers, celery, carrot, salt and pepper. Carefully stir
potatoes into the dressing. Cover and chill. If potato salad seems thick after chilling, add 1 - 2
tbsp of milk and stir before serving.

Serves: 6

Per Serving:
Calories: 95
Fat: 1g
Saturated Fat: 0g
Sodium: 114 mg

Holiday Potato Casserole

�?- 24 oz. bag frozen hash brown potatoes
1 tbsp. butter flavored sprinkles
1- 4oz. jar pimientos
1 can condensed low-fat soup
1- 4oz. can diced green chilies (Undiluted cream of chicken or cream of mushroom soup)
1 cup nonfat cheddar cheese, grated
1/2 cup low fat cheddar cheese, grated
1 1/2 cups nonfat sour cream
1/2 cup light sour cream

Combine thawed potatoes, chilies and cheeses. Spread into a 9 x 13 baking dish. Combine soup,
sour creams and butter sprinkles. Pour evenly over the potato mixture. Bake in a preheated oven
for 50 minutes at 350 degrees.

Serves 12

Per Serving:
Calories: 126
Fat: 4g
Cholesterol: 11mg
Sodium: 495mg

Artichoke Nibbles

2 14 oz. cans artichoke hearts
1/4 tsp. pepper
1 small onion, finely chopped
1/2 tsp. dried oregano
1 garlic clove, pressed
1/4 tsp. liquid hot pepper sauce (like Tabasco)
8 oz. egg substitute
1 cup shredded sharp lite cheddar cheese
1 tbsp. rice wine vinegar
2 tbsp. parsley, finely chopped
1/4 cp dry bread crumbs
1/2 tsp. dried basil
1/4 tsp. salt

Drain liquid from one can of artichoke hearts into a frying or saute�?pan; Drain other can and discard liquid. Chop all artichokes and set aside. Add onion and garlic to pan and saute until onion is limp, about 5 minutes. In a bowl, combine egg substitute, bread crumbs, seasoning. Stir in all remaining ingredients, including saute�?mixture. Turn into a 7�?x11�?pan , sprayed with nonstick cooking spray. Bake at 325 degrees for 30 minutes, or until set when lightly touched. Let cool in pan, then cut into 1-inch squares. Serve cold or reheat in pan in 325 degree oven for 10 to 12 minutes.

Yield: 6 dozen 1�?appetizers.

Calories: 18
Fat: .7 grams
% Calories From Fat: 35%
Cholesterol: 2 mg
Sodium: 47 mg

Spinach Salad

Almonds
1/3 cup slivered almonds
2 tbsp sugar

Dressing
1/3 cup olive oil
4 tbsp. rice wine vinegar
3 tbsp. sugar
1/4 tsp. salt
1/4 tsp. pepper
Dash of hot sauce (like Tabasco)
2 tsp dried parsley flakes

Salad
2 10 oz. bags of fresh spinach leaves, washed and dried
2 8 oz. cans of mandarin oranges, drained

1. Spray small saute pan with nonstick cooking spray. Add almonds and 2 tbsp. sugar. Saute over low heat until lightly browned.
2. Whisk together dressing ingredients olive oil through parsley flakes.
3. Toss with spinach. Top with oranges and almonds.

Calories: 122 Sodium: 87.38
Fat: 8.16 g (60% calories from fat)
Saturated Fat: 1.02 Cholesterol: 0mg