1 T. baking powder

3/4 cup unsweetened applesauce

1 cup non-fat buttermilk

2 egg whites, lightly beaten

Combine the flour and the baking powder in a medium sized bowl, and stir to mix well. Stir in the applesauce, buttermilk, and egg whites.

Coat a griddle or large skillet with non-stick cooking spray, and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

For each pancake, pour 1/4 cup of batter onto the griddle, and spread into a 4-inch circle. Cook for 1 minute and 30 seconds, or until the tops are bubbly and the edges are dry. Turn and cook for an additional minute, or until the second side is golden brown. As the pancakes are done, transfer them to a serving plate and keep warm in a preheated oven.

Makes 12.

Nutritional Facts (per pancake) calories: 69, chol: 1 mg, Fat: 0.4, Fiber: 2 g, Protein: 3.3 g, sodium: 122 mg,

WW Points: 1 pt.

1 cup mashed very ripe bananas (2 medium)

1 cup skim milk

1/4 cup finely chopped walnuts or pecans

2 tablespoons vegetable oil

Egg substitute equivalent to 1 egg

Heat waffle iron; grease with vegetable oil or shortening. Stir ingredients until blended. Pour onto center of hot waffle iron. Close lid of waffle iron.

Bake about 5 minutes or until steaming stops. Carefully remove waffle.

Makes 12 (4 inches each) waffles.

1 Square: Calories 150 (Calories from Fat 70); Fat 3g (Saturated trace); Cholesterol 20mg; Sodium 300mg; Potassium 150mg; Carbohydrate 18g (Dietary Fiber 1g); Protein 3g ++++ Exchanges: 1 Starch; 1 1/2 Fat ++++

WW Points: 3 pt.

1 cup firmly packed brown sugar

2/3 cup oat bran

1/2 cup whole-wheat flour

1 teaspoon baking soda

1 1/4 cups vanilla low-fat yogurt

1/2 teaspoon grated lemon rind

1 large egg lightly beaten

1 large egg white lightly beaten

1 cup raspberries

1 tablespoon all-purpose flour

cooking spray

1/2 cup sifted powdered sugar

2 teaspoons skim milk

Preheat oven to 350 degrees.

Combine first 5 ingredients in a large bowl, and make a well in center of mixture. Combine yogurt, lemon rind, egg, and egg white, add to dry ingredients, stirring just until moist. Combine raspberries and 1 Tablespoon flour, and toss gently to coat. Fold raspberries into batter. Spoon batter into a 6-cup Bundt pan coated with cooking spray.

Bake at 350 degrees for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack, and remove from pan. Let cool completely on a wire rack.

Combine powdered sugar and skim milk in a small bowl; stir well. Let stand 2 minutes. Drizzle glaze over cooled cake.

Yield: 14 servings (serving size: 1 slice).

Per Serving: Cal 169(6% from fat); Pro 4.2g.; Fat 1.2g(sat 0.3g.); Carb 36.2g; Fib 2.2g; Chol 17mg; Iron 1.3mg; Sod 86mg; Calc 58mg.

WW Points: 3 pt.

Simple Goodness

1/2 cup whole wheat pastry flour

3/4 light brown sugar

1/2 tsp. ground cinnamon

3/4 tsp. baking soda

1/4 cup plus 2 Tablespoon nonfat or lowfat buttermilk

1/4 cup egg substitute

1 tsp. vanilla extract

2 1/2 cups peeled Granny Smith or Rome apples, diced into

1/3 inch pieces (About 3)

Topping:

1/4 cup whole wheat pastry flour

1/4 cup light brown sugar

1/3 cup honey crunch wheat germ or chopped toasted pecans

1 Tablespoon plus 1 tsp. frozen apple juice concentrate, thawed

To make topping place the flour, sugar and wheat germ or nuts into a small bowl, and mix well. Add juice concentrate and stir until mixture is moist and crumbly. Add more juice if needed.

Place the flours, brown sugar and cinnamon in a medium sized bowl and stir to mix well, using the back of the spoon to press out any lumps in the brown sugar. Add baking soda and stir to mix well.

Add buttermilk, egg substitute, vanilla extract and apples to the flour mixture. Stir to mix well. The batter will be thick.

Coat a 9" round baking pan with nonstick spray and spread batter evenly in pan. Sprinkle the topping over the batter.

Bake at 325 for 35-40 minutes or just until top springs back when lightly touched, Can use a clean wooden toothpick insert also. Be careful not to overbake.

All to cool to room temp for at least 30 min and cut into wedges. Serve warm or at room temperature.

Makes 8 servings.

Calories 192 Carbs 43 Cholest. 0 Fat .9 Fiber 2.6 Protein 4.7

WW Points: 3 pt.

From "Secrets of Fat Free Cooking

1/2 tsp. McNeil Specialty Products Splenda No Calorie Sweetener

1/2 tsp. packed brown sugar

1/2 tsp. ground cinnamon

1/2 tsp. pumpkin pie spice, or apple pie spice

8 roll reduced-fat crescent roll dough

1. Preheat oven to 375° F.

2. Peel, core and chop apple. Combine apple, Splenda, brown sugar, cinnamon and pie spice together in a bowl; set aside.

3. Unroll dough and cut each roll in half so you have 16 pieces of dough. Flatten wide edge of each roll out a little.

4. Spoon 1 teaspoon of apple mixture onto each piece of dough and roll up making sure to seal edges around the apple so it doesn't leak out. (Note: You can seal edges with a little egg white or water, or press them together with a fork.) Bake on a nonstick cookie sheet until golden brown, about 12 to 15 minutes.

Serves 16.

WW Points: 1 pt.

Weight Watchers

In a covered jar, combine skim milk and flour. Shake well. Pour milk mixture into skillet with browned meat. Add cream cheese. Continue cooking, stirring often, until mixture thickens and cream cheese melts. Spoon gravy over biscuits.

Serves 5.

Serving size (2 biscuits and 3/4 cup gravy)
Per serving: 287 Cal, 8g Fat, 21g Pro, 32g Carb, 876 mg Sod, 2g Fib
Healthy Exchanges: 2 Protein, 1 3/4 Bread, 1/2 Skim Milk
Diabetic Exchanges: 2 Meat, 2 Starch, 1/2 Skim Milk
Weight Watcher Points: 6

Healthy Exchanges Cookbook by JoAnna M. Lund

1/4 cup finely chopped onion

1/2 cup apple finely chopped

3 tablespoons quick-cooking oats

2 tablespoons fresh parsley snipped

1/2 teaspoon salt

1/2 teaspoon ground sage

1/4 teaspoon ground nutmeg

1/4 teaspoon pepper

1 dash ground red pepper

1/2 pound ground pork lean

1 pound ground turkey breast

1. In a medium mixing bowl combine egg white, onion, apple, oats, parsley, salt, sage, nutmeg, pepper, and ground red pepper. Add ground pork or turkey breast. Mix well. Shape the mixture into eight 2-inch-wide patties.

2. Spray a cold 10-inch skillet with nonstick coating/cooking spray. Preheat over medium-low heat. Cook patties for 8-10 minutes or till meat is no longer pink and juices run clear, turning once.

Makes 8 patties. (1 patty per serving)

Serving size (1 patty) According to the cookbook: Per serving: 51 Calories, 2g Fat, 0g Fiber, 13mg Chol, 151mg Sod, 3g Carb, 4g Pro

WW Points: 1 pt.

Better Homes & Garden Cookbook

3 cups refrigerated shredded hash brown potatoes with peppers and spices

1 1/2 cups diced cooked ham

6 beaten eggs

1/3 cup water

3/4 cup Kraft Shredded Mexican Style Cheese

Coat large nonstick skillet with oil; heat over medium heat. Spread potatoes evenly in bottom of skillet. Cover and cook 6 to 8 minutes or until potatoes are tender, stirring once. Stir in ham. In medium bowl combine eggs and water; pour over ham and potato mixture.

Cook, uncovered, just until eggs are set, turning mixture occasionally with a wide spatula. Sprinkle with cheese.

Serves 4.

Per serving: 470 Calories, 28g Fat, 10g Saturated Fat, 40mg Cholesterol, 990mg Sodium, 34g Carbohydrates, 23g Protein, 2g

WW Points: 10 pt.

The Sentinel

1 cup cool whip free

1/4 cup raisins

1 1/2 cups bisquick reduced fat baking mix

2/3 cup carnation nonfat dry milk powder

1/4 cup walnuts, chopped

1 tablespoon granular Splenda

1 1/2 teaspoons apple pie spice

1 cup water

1 teaspoon vanilla extract

1 egg

In a medium bowl, combine applesauce and cool whip free. Fold in raisins. Cover and refrigerate while preparing pancakes.

In a large bowl, combine dry baking mix, dry milk powder, walnuts, Splenda, and apple pie spice. Add water, vanilla extract, and egg. Mix well to combine.

Using a 1/3 cup measure as a guide, pour batter onto a hot griddle or skillet sprayed with butter-flavored cooking spray to form 8 pancakes. Cook over medium heat for 3 to 4 minutes on each side or until lightly browned.

For each serving, place a pancake on a plate and top with about 1/4 cup applesauce mixture. Serve at once.

Serves 8 - freezes well.

Each serving: 176 calories, 4 gm fat, 1 gm Fiber WW Points:4 points per serving

Cooking Spray

1 (8oz) can refrigerated reduced-fat crescent dinner rolls

1/4 cup firmly packed brown sugar

2 tbsp finely chopped pecans

1/2 tsp ground cinnamon

Preheat oven to 375° F.

Spoon 1 1/2 tsp syrup into each of 8 muffin cups coated with cooking spray; set aside.

Unroll crescent roll dough, and separate into rectangles. Combine brown sugar, pecans, and cinnamon; sprinkle evenly over each rectangle, pressing gently into dough

Beginning at 1 long edge, roll up jelly-roll fashion. Pinch ends of dough to seal. Cut each roll into 6 slices. Place 3 slices, cut sides down, in prepared muffin cups.

Bake at 375° F. for 14 minutes. Run a knife around edges of cups; invert onto a platter.

Yields 8 servings.

Exchanges 1 1/2 starch, 1 fat Per serving Cal 172 (305 from fat); Pro 2.2g; Fat 5.8g (sat0.1g); Carb 26.9g; Fib 0.2g; Chold 0 mg; Iron 1 mg; Sod 260mg; Cal 13 mg.

WW Points: 4 pt.

1/2 cup unpeeled diced cooking apple (1 small)

1/4 cup diced 97% fat free ham (1 1/2 oz.)

2 tablespoons sugar free maple syrup

3 eggs or equivalent in egg substitute

1/4 tablespoon lemon herb pepper

In a medium skillet sprayed with butter-flavored cooking spray, saute�?onion, apple, and ham until browned. Add maple syrup. Lower heat and simmer while preparing eggs.

In a medium bowl, combine eggs and lemon herb pepper. Beat well with a fork. Spray a large skillet with butter-flavored cooking spray. Pour egg mixture into skillet. Cook over high heat for 1 minute. Lower heat. Stir eggs rapidly with a wooden spoon. Gently pat egg mixture back into place and continue cooking without stirring, 1 minute. Add ham filling to bottom half. Flip top half over. Cut in half and serve.

Serves 2. (4 pts each)

Serving size (1/2 recipe) According to the cookbook: Per serving: 160 Calories, 8g Fat, 13g Pro, 9g Carb, 295mg Sod, 1g Fib Healthy Exchanges: 2 Protein (1 1/2 Limited), 1/2 Fruit, 1/4 Vegetable, 10 Opt. Cal. Diabetic Exchanges: 2 Meat, 1/2 Fruit

Weight Watcher Points: 4

1/2 cup pourable sugar twin

1/3 cup land o lakes no-fat sour cream

1/2 cup unsweetened applesauce

1/2 cup diet mountain dew * see tip

3/4 cup fresh red raspberries

Preheat oven to 375° F. Spray an 8 by 8 inch baking dish with butter-flavored cooking spray.

In a large bowl, combine baking mix and Sugar Twin. Add sour cream, applesauce, and Diet Mountain Dew. Mix gently just to combine. Fold in raspberries. Evenly spread batter into prepared baking dish.

Bake for 30 to 40 minutes or until a toothpick inserted in center comes out clean. Place baking dish on a wire rack and let set for at least 15 minutes.

Serves 8.

Serving size (1 slice) According to the cookbook: Per serving: 101 Cal, 1g Fat, 2g Pro, 21g Carb, 276mg Sod, 32mg Calc, 1g Fiber Healthy Exchanges: 1 Bread, 1/4 Fruit, 16 Opt. Cal Diabetic Exchanges: 1 1/2 Starch/Carbo

Weight Watchers Points: 2

Fresh from the Hearth Cookbook by JoAnna M. Lund