Satisfying my cravings.

Being pregnant you realize that there a lot of thing to be careful about and any pregnant woman will tell that they would prefer eating not be one of them, with that being said here are some healthy and tasty ideas. Enjoy!

|Poultry|

"15 Minute Chili"

Introduction:

Think chili is a meal that requires hours of preparation and cooking? Think again. This version is ready in no time flat!

Ingredients:

1 pound ground turkey

1/2 cup chopped onion

1 16 oz. can pinto beans, drained and rinsed

1 16 oz. can kidney beans, drained and rinsed

1 28 oz. can chopped stewed tomatoes

1 tablespoon chili powder

1 tablespoon cumin powder

1/2 cup salsa

1. In a large pot, brown turkey with chopped onion.

2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.

3. Serve with cornbread, cooked pasta, cooked rice, or on top of a baked potato. Sprinkle with cheese if desired.

Makes 4 servings.

"Caribbean Chicken"

Introduction:

Ready in just 20 minutes.

Ingredients:

1 pound skinned and boned chicken breasts, cut into bite size pieces 2 cups pineapple tidbits, drained, reserve ¼ cup pineapple juice 1 cup chopped green pepper 1 cup water 1 tablespoon cornstarch 2 tablespoons cider vinegar 2 tablespoons brown sugar 1/8 teaspoon dried garlic powder 1/8 teaspoon dried ginger 1 medium diced banana 1/4 cup slivered almonds 1 cup uncooked brown rice

1. In a large sauce pan cook rice according to package directions.

2. In a large skillet sprayed with vegetable cooking spray, sauté chicken for 5 minutes until tender. Stir in pineapple and green pepper.

3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well.

4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often.

5. Fold in banana and almonds. Heat through.

6. Prepare brown rice according to package directions.

7. Serve over cooked brown rice.

Makes 6 servings (approx 4 oz chicken with 1/3 cup cooked rice)

"Chicken Marsala"

Introduction:

Wine, lemons, and mushrooms flavor this chicken recipe the lower salt and lower fat way. The alcohol from the wine cooks off during cooking, making it safe for you to eat during pregnancy.

Ingredients:

1/8 teaspoon black pepper

1/4 teaspoon salt

1/4 cup flour

4 chicken breasts, boned, skinless (5 oz.)

1 tablespoon olive oil

1/2 cup Marsala wine

1/2 cup chicken stock, skim fat from top

1/2 lemon fresh lemon juice

1/2 cup sliced mushrooms

1 tablespoon fresh parsley, chopped

1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.

2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.

3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.

4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.

5. Cover and cook for about 5-10 minutes or until chicken is done.

6. Serve sauce over chicken. Garnish with chopped parsley.

Yield: 4 servings--Serving Size: 1 chicken breast with 1/3 cup sauce

"Chicken Oregano with Sweet Peppers"

Introduction:

Serve this on top of a bed of brown rice.

Ingredients:

1.5 lbs. chicken pieces, skin removed

1/4 teaspoon salt

1/4 teaspoon ground pepper

cooking spray

1 clove garlic, chopped

1 lemon, sliced

1 tomato, chopped

1/4 cup onion, chopped

1/4 cup fresh parsley, chopped

1 tablespoon fresh oregano (or one teaspoon dried)

1/4 cup white grape juice

3/4 cup low sodium chicken broth

1 medium, sweet green pepper, cut into strips

1 medium, sweet red pepper, cut into strips

1. Sprinkle chicken with salt and pepper.

2. Lightly coat a nonstick skillet with cooking spray.

3. Cook chicken over medium heat until light brown (about 15 minutes), turning once. Reduce heat.

4. Sprinkle garlic, lemon, half of tomato, onion, parsley and oregano over chicken pieces in skillet.

5. Add grape juice and broth.

6. Cover and simmer for 15 minutes.

7. Add remaining tomato and sweet peppers, cover and continue to simmer for 7-10 minutes or until chicken is tender and cooked through.

Serves 4.

"Honey Mustard Roasted Chicken"

Introduction:

Rich, flavorful honey mustard chicken with carrots and potatoes.

Ingredients:

1 lb. potatoes cut into wedges

2 lbs. chicken

6 medium carrots, sliced

2 tablespoons olive oil

1 1/2 tablespoons honey

3 tablespoons mustard

1 teaspoon rosemary

2 heads garlic

salt and pepper to taste

1. Preheat oven to 425° F. In a shallow pan, toss potatoes and carrots with oil, salt and pepper. Peel the garlic heads and remove the cloves, and nestle the garlic amongst the vegetables and scatter the rosemary on top. Arrange the chicken pieces among the vegetables and bake uncovered for 30 minutes.

2. Stir together the mustard and honey, and spread over chicken. Stir vegetables, return chicken to pan, place back into the oven and bake 10-20 minutes, until chicken is cooked and vegetables are tender. Scatter the remaining garlic (or to taste) over the remaining contents of the pan.

Makes 4 servings.

Mango Turkey Picadillo Wraps

Introduction:

The sweet yet tart flavor of mango acts as a wonderful complement to turkey.

Ingredients:

2 tbsp unsalted butter 1 Pound COOKED TURKEY, chopped 1 Small yellow bell pepper, seeded & chopped fine 1/2 Cup chopped sweet onion 2 Chipotle chilies in adobo sauce, drained and chopped 1 tsp ground cinnamon 1 tsp ground cumin 1 tsp coriander 1 tsp dried oregano 1 Cup thick salsa 1/4 Cup golden raisins 2 Cups chopped mango 8 8-inch whole wheat flour tortillas

1. Over medium heat, melt butter in a large skillet. Stir in cooked turkey, bell pepper, onion, chilies, herbs and spices - mixing well. Sauté for about 2 minutes or until vegetables are crispy and turkey is hot. Reduce heat to low and gently stir in salsa, raisins and mango, blending well. Cook and stir about 3 to 4 minutes or until mixture in hot throughout.

2. Heat tortillas as directed on the package.

3. Spoon turkey mixture down the center of each warmed tortilla. Fold up the bottom end, and then fold in the sides. Serve immediately.

Makes 8 servings (1 tortilla and approx 3 oz turkey mixture).

"Sloppy Garden Joes"

Introduction:

Not just for the lunchroom anymore. These Sloppy Joes are given an extra boost with some surprise ingredients.

Ingredients:

1 onion, chopped 1 carrot, chopped 1/2 green pepper, chopped 1 lb. ground turkey 1 8 oz. can tomato sauce 1 15 oz. can whole tomatoes, crushed 1 8oz. can mushrooms 1/4 cup barbecue sauce pepper to taste 8 whole wheat buns

1. Sauté onions, carrot, green pepper and ground turkey or chicken in a pan over medium-high heat for 5 minutes.

2. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings and bring to a boil.

3. Reduce heat and simmer for 10 minutes, stirring occasionally.

4. Uncover and cook for an additional 3 minutes or until thick.

5. Serve on toasted or plain buns.

Serves 8.

|Beef and Pork|

"All-Star Pork Meatballs"

Introduction:

Serve these meatballs as a main course or serve smaller portions as an appetizer.

Ingredients:

1 pound ground pork 1 tablespoon onion flakes 3/4 cup crushed corn flakes 1/2 teaspoon salt 1/8 teaspoon ground black pepper 1 egg 1/4 cup ketchup 3 tablespoons brown sugar 1 teaspoon dry mustard

1. Heat oven to 375 degrees F.

2. In a large bowl, combine ground pork, onion flakes, corn flakes, salt, pepper and egg.

3. In a small bowl stir together ketchup, brown sugar and dry mustard. Spoon 2 tablespoons of the ketchup mixture into the pork and mix well.

4. Spray muffin tin with vegetable cooking spray. Form 6 meatballs and place in muffin tin. Coat the top of each meatball with the remaining ketchup mixture.

5. Bake for 30 minutes at 375 degrees F., until nicely browned and glazed.

Serves 6 (about 2.5 ounce servings)

"Apple and Pork Stir-fry with Ginger"

Ingredients:

2 Tbsp. peach jam, preferably fruit sweetened 2 Tbsp. reduced sodium soy sauce 2 Tbsp. water 1/2 tsp. cornstarch 1 1/2 tsp. dark toasted sesame oil 1 Tbsp. finely minced fresh ginger root 1/2 pound (8 ounces) pork tenderloin, cut into thin strips 1 1/2 tsp. canola oil 1 cup chopped red bell pepper 1 cup chopped green bell pepper 1 cup chopped yellow bell pepper 1 can (8 ounces) sliced water chestnuts, drained 2 firm apples, such as Fuji or Gala, cut into one-inch pieces 1/2 cup scallions, thinly sliced Freshly ground black pepper, to taste

1. In small bowl, combine jam, soy sauce, water and cornstarch. Set aside.

2. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes.

3. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes.

4. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.

"Beef and Vegetable Stir-Fry"

Introduction:

Stir-frying uses very little oil, as this dish shows.

Ingredients:

2 tablespoons apple cider vinegar

1 tablespoon soy sauce

1/2 teaspoon sugar

1 1/2 teaspoon grated, peeled ginger root

1 lb. boneless round steak, fat trimmed and cut across grain into 1 1/2" strips, raw

2 tablespoons olive oil

2 medium onions, each cut into 8 wedges

1/2 lb. fresh mushrooms, rinsed, trimmed, and sliced

2 stalks celery, bias cut into 1/4-inch slices (about 1/2 cup)

2 small green peppers, cut into thin lengthwise strips

1 cup water chestnuts, drained and sliced

2 tablespoons cornstarch

1/4 cup water

1. Prepare marinade mixing vinegar, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables.

2. Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and mushrooms 3 minutes over medium-high heat.

3. Add celery and cook 1 more minute. Add remaining vegetables and cook 2 minutes or until green pepper is tender crisp. Transfer vegetables to warm bowl.

4. Add remaining 1 tablespoon oil to skillet.

5. Stir-fry meat in oil about 2 minutes or until meat loses its pink color.

6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened.

7. Return vegetables to skillet; stir gently and serve.

Yield: 6 servings--Serving Size: 6 oz portion of beef and vegetable mixture

"Jumpin' Jambalaya"

Introduction:

A flavorful favorite that you can enjoy without guilt. Add your own spices to taste.

Ingredients:

1/2 pound shrimp, peeled + chopped

8 oz. turkey smoked sausage pieces

1-1/2 cups cooked pinto beans

16 oz. can cajun style stewed tomatoes

1 tbsp vegetable oil

1 small onion, chopped

1/2 cup celery, chopped

1 cup bell pepper, chopped

2 tbsp tomato paste

1 garlic clove, minced

1 tbsp chopped parsley

1 tsp Tabasco sauce

1 tsp salt

1/2 cup water

4 cups cooked long grain brown rice 1. In a large pot, heat oil over medium heat. Saute onions, celery and peppers until they soften.

2. Add garlic, stewed tomatoes, tomato paste, parsley, Tabasco sauce, salt and water. Cover and simmer for 20 minutes, until veggies are soft.

3. Stir in pinto beans.

4. Heat skillet with oil over medium-high heat. Add turkey sausage and cook until browned (5 min).

5. Add sausage and cooked rice to pot of veggies and simmer for 5 minutes, while stirring.

Serving size: 4 oz.

"Sweet and Sour Pork Stir-Fry"

Ingredients:

12 oz. boneless pork loin, trimmed of all visible fat 1 can (8 oz.) pineapple chunks in juice 2 Tbsp. Worcestershire sauce 1 Tbsp. cornstarch 1/2 tsp. salt to taste 1/4 tsp. freshly ground black pepper to taste 1 Tbsp. canola or peanut oil, divided 2 cups fresh or frozen broccoli florets 1 medium carrot, thinly sliced 1 medium onion, cut vertically into 1/2-inch slices 8 ears canned baby corn 1 garlic clove, chopped 1 tsp. minced fresh ginger 1. Freeze pork until firm, about 20 minutes. Cut pork into 1/4-inch by 2- or 3-inch strips. Set aside.

2. Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.

3. In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.

4. Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds, taking care not to burn them. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.

Makes 4 servings.

|Fish|

"Chinese Shrimp Curry"

Ingredients:

1 Tbsp. cornstarch 2 tsp. curry powder (or more, according to taste) 1/2 tsp. sugar 1 Tbsp. reduced sodium soy sauce 1 Tbsp. rice wine vinegar 3/4 cup fat-free, reduced sodium chicken broth 3 tsp. canola or peanut oil, divided 2 carrots, cut into 1-inch pieces 1 red bell pepper, seeded and stem removed, diced 1/4 lb. (about 20) fresh sugar snap peas, strings on edges removed; or use frozen 2 tsp. peeled ginger, grated or minced 1 large garlic clove, minced 3/4 lb. medium shrimp, peeled and deveined 3 cups hot cooked rice preferably brown 1. In small bowl, combine cornstarch, curry and sugar. Mix in soy sauce, vinegar and chicken broth. Set aside.

2. In wok or heavy skillet, heat 1 tsp. oil over high heat. Add carrots, pepper, peas, ginger and garlic. Stir-fry until vegetables are brightly colored, about 1 minute. Transfer onto plate with slotted spoon.

3. Place remaining oil in pan and set over high heat. Add shrimp and stir-fry until pink, about 1 minute.

4. Return vegetables to pan. Stir sauce mixture and pour into pan. Simmer gently until shrimp are white in center, 2-3 minutes. Serve immediately over rice.

Makes 4 servings.

"Grilled Salmon Wraps"

Introduction:

Flavored with lemon juice and lime zest, this will perk up your taste buds. Salmon is loaded with healthful omega-3 fatty acids. These are also found in tuna, herring, mackerel and sardines.

Ingredients:

Ingredients for marinade:

3/4 cup chicken broth

2 tablespoons lemon juice

1 teaspoon lime zest

2 tablespoons olive oil

2-3 garlic cloves, minced

1 teaspoon dried oregano

1 teaspoons dried thyme

1/4 teaspoon salt

1/4 teaspoon pepper

1 lb. salmon fillets, boneless, cut into 2" strips

Ingredients for wraps:

8 whole wheat tortillas

cooked salmon

salsa mayonnaise (make with 1/2 cup salsa and 1/2 cup nonfat mayonnaise)

green and/or red cabbage, thinly sliced

green onions, sliced

cilantro, coarsely chopped

1. Prepare grill or oven broiler.

2. In a medium sized bowl, combine all marinade ingredients and mix well. Add salmon strips, cover with plastic wrap and refrigerate for 30-60 minutes.

3. While salmon is marinating, prepare all wrap ingredients and set aside.

4. Remove salmon strips and drain well. Grill or broil salmon until done or until it flakes with fork.

5. To prepare a wrap, take a tortilla and spoon a layer of salsa mayo in the center. Add a thin layer of cabbage, green onions, cilantro and the desired amount of salmon. Fold the tortilla up halfway to the center of the ingredients then roll either the right or left side of the wrap to the other side and serve.

Makes 8 wraps.

"Scallop, Spinach, and Tomato Saute"

Introduction:

This dish is ready in only 2 steps. Try it tonight!

Ingredients:

2 tablespoons olive oil

1 clove garlic, minced

1 pound scallops

1 tablespoon chopped fresh basil (or 1 teaspoon dried basil)

3 large tomatoes, coarsely chopped

10 oz. fresh spinach, thoroughly washed

1. In a large skillet, heat oil over low heat then add garlic and heat for 1 minute. Stir in scallops, cover and cook for 1 minute.

2. Stir in basil, tomatoes, spinach, and salt and pepper to taste. Cover and cook for about 3 minutes, stirring occasionally.

Serves 4.

|Vegetarian|

"Artichoke Risotto"

Introduction:

A vegetarian favorite. Use as a side or as the entree. Vegan approved.

Ingredients:

2 tablespoons olive oil 1 tablespoon unsalted margarine (use vegan for v) 1 small onion, chopped 2 cups uncooked carnaroli rice 1/4 cup soy milk (you can also use skim milk) 1/4 cup apple juice 6 cups vegetable stock 1 (8 ounce) container firm tofu, cubed 1 (6.5 ounce) jar marinated artichoke hearts, drained, liquid reserved 2 cloves garlic, minced 1 (8.75 ounce) can low salt yellow corn cayenne pepper to taste

1. In a large saucepan over medium heat, heat oil and margarine. Stir in 1/2 the onion, and saute until tender. Stir in the rice, and cook until lightly browned. 2. Pour soy milk and apple juice into the rice. When the rice has absorbed the liquids, gradually pour in vegetable stock, about 1/2 cup at a time, until absorbed. Reserve about 1/4 cup stock. Cover, and cook about 20 minutes, until rice is tender. 3. In a medium saucepan over medium heat, lightly brown the tofu and remaining onion in the reserved marinated artichoke heart liquid. Stir in the garlic. 4. Remove the rice from heat, and thoroughly mix remaining vegetable stock, tofu mixture, artichoke hearts, corn, and cayenne pepper into the rice.

Makes 8 servings.

"Nested Eggs"

Introduction:

This is a recipe that moms and kids can make together.

Ingredients:

2 slices whole wheat bread 2 eggs 1 t margarine 2 low-fat cheese slices salt and pepper to taste

Mom: Heat a skillet on the stove top. Little chefs: Use a glass or a cookie cutter to cut a hole in the center of each piece of bread.

Mom: Brown the pieces of bread on one side. Then, melt half the margarine in the center of each hole.

Big chefs: Once melted, older kids can break an egg into the center of each piece of bread.

Mom: Cover pan and cook until egg is firm.

Big chefs: Cover each egg with a cheese slice. (Let little chefs unwrap the cheese.)

Mom: Once cheese melts, remove from heat and serve.

Serves 2, but this recipe can easily be doubled!

"Rainbow Pizza"

Introduction:

Healthy toppings make this decorative dish full of nutrients.

Ingredients:

3 whole wheat English muffins, split (6 halves) 1/2 cup pizza sauce Pizza toppings (choose any 3): grated carrots sliced mushrooms chopped broccoli pineapple chunks chopped green or red peppers sliced zuchini

1/2 cup low fat mozzarella cheese, grated

1. Spread about one tablespoon sauce on each muffin half.

2. Arrange your favorite toppings on the "crust" in a single layer. Use at least three colors.

3. Sprinkle one tablespoon cheese on each pizza.

4. Place pizzas on a baking sheet and bake at 350° F for 10 minutes, or until cheese is melted.

Makes 6 pizzas.

"Zucchini Lasagna"

Ingredients:

1/2 lb lasagna noodles, cooked in unsalted water 3/4 c part-skim mozzarella cheese, grated 1 1/2 c fat free cottage cheese 1/4 c Parmesan cheese, grated 1 1/2 c raw zucchini, sliced 2 1/2 c no salt added tomato sauce 2 tsp basil, dried 2 tsp oregano, dried 1/4 c onion, chopped 1 clove garlic 1/8 tsp black pepper

1. Preheat oven to 350 °F. Lightly spray 9- by 13-inch baking dish with vegetable oil spray.

2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan cheese. Set aside.

3. In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add a third of noodles in single layer. Spread half of cottage cheese mixture on top. Add layer of zucchini.

5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.

6. Bake for 30–40 minutes. Cool for 10–15 minutes.

Makes 6 servings.

|Appetizers, Soups, and Salads|

"Almond Chicken Salad with Asparagus"

Introduction:

Served on a bed of nutrient-rich spinach, this chicken is a tasty lunch or dinner!

Ingredients:

2 cups asparagus tips, diagonally cut

1/2 cup plain, non-fat yogurt

1 teaspoon curry powder

1 teaspoon fresh lemon juice

1/4 teaspoon salt

1/8 teaspoon fresh ground pepper

2 cups cooked skinless, boneless chicken breast, chopped

1/2 cup red bell pepper, seeded and chopped

1/4 cup fresh cilantro, chopped

2 tablespoons sliced almonds, toasted

spinach leaves

1. Steam asparagus for 2 minutes or until crisp-tender.

2. In a medium bowl, whisk together the yogurt, curry, lemon juice and salt.

3. Add asparagus, chicken, bell pepper, cilantro and almonds and toss to coat.

4. Serve on fresh spinach leaves.

Serves 4.

"Chicken and Corn Chowder"

Introduction:

Watch out for the jalapeño pepper!

Ingredients:

2 tablespoons butter 1/4 cup onion, chopped 1/4 cup celery, chopped 1 jalapeño pepper, seeded and minced 2 tablespoons whole grain flour 3 cups 1% milk 2 cups skinless and boneless chicken, chopped 1 1/2 cups fresh or frozen corn kernels 1 teaspoon fresh (or 1/4 teaspoon dried) thyme 1/4 teaspoon ground red pepper 1/8 teaspoon salt 1 (14 3/4 oz.) can of creamed corn

1. Melt butter in a large Dutch oven over medium heat.

2. Add onion, celery, and jalapeño and cook about 3 minutes or until tender.

3. Add flour and cook for 1 minute, stirring constantly.

4. Stir in milk, chicken, corn, thyme, red pepper, salt and creamed corn.

5. Bring to a boil then reduce heat to medium and cook for about 5 minutes, stirring frequently.

Serves 6.

"Cranberry and Wild Rice Salad"

Introduction:

Served chilled, you've never had wild rice like this.

Ingredients:

1 cup wild rice 1 teaspoon salt 1/2 cup walnuts 8 oz. cranberries, fresh or thawed frozen 1/2 cup sugar 2 tablespoons olive oil 1 tablespoon rice vinegar 3 green onions, chopped, including green tops

1. Combine wild rice, salt and 1 quart water in a large saucepan. Bring to a boil over high heat. Cover, reduce heat, and simmer until rice is tender to bite and most grains have split open, 45-60 minutes. Drain in a colander and let cool.

2. Meanwhile, spread walnuts on a cookie sheet and toast in a 325° F oven until lightly golden, about 10 minutes. Coarsely chop.

3. Sort cranberries, discarding any stems and bruised or decayed fruit; cut each cranberry in half.

4. In a saucepan over medium-high heat, stir the sugar and 1/2 cup water until the sugar is dissolved and mixture boils. Remove from heat; stir the halved cranberries. Gently stir occasionally until insides of cranberries have turned red but are still firm, 8 to 12 minutes. Pour through a strainer into a bowl, reserving the cranberry-sugar syrup.

5. In a large bowl gently mix wild rice, cranberry halves, oil, and vinegar. Stir in 2 tablespoons cranberry syrup; taste and add up to 1/4 cup more syrup to sweeten and moisten salad as desired. Stir in green onions. Cover and chill for at least 4 hours or up to 1 day.

6. Stir in walnuts before serving.

Serves 8.

"Waldorf Salad"

Introduction:

TIP: Use rotisserie chicken from the supermarket to make this salad in no time!

Ingredients:

1/4 c low-fat plain yogurt 3 T low-fat mayonnaise 1/2 tsp curry powder 1/8 tsp salt pinch cayenne pepper 1 orange 2 apples, diced 1 c celery, chopped 1/3 c raisins 1/3 c chopped walnuts toasted 12 oz diced chicken (about 1 1/2 cups) 2 hearts of romaine lettuce, chopped (about 8 cups) Whisk yogurt, mayo, curry, salt and cayenne in a medium bowl. Grate 2 tsp orange zest from the orange and add to dressing. Peel the orange, breaking into segments. Add oranges, apples, celery, walnuts, and chicken to bowl. Toss to combine. Serve over 1 c lettuce. Serves 4. *To toast walnuts, cook in small dry skillet over medium heat, stirring constantly until fragrant, about 2 - 5 minutes.

|Side Dishes|

"Baked Cinnamon Apples"

Introduction:

A warm, sweet baked apple is the perfect ending to any meal.

Ingredients:

4 baking apples

1/2 cup brown sugar, packed

4 teaspoons margarine

1/2 teaspoon cinnamon

1. Remove core from apples and place upright in baking dish, placing two tablespoons brown sugar, 1-teaspoon margarine and 1/8-teaspoon cinnamon in the center of each apple. Pour water into baking dish to 1/4 inch depth.

2. Bake at 375° F for 30-40 minutes, or until tender.

Makes 4 (1 apple) servings.

'Broccoli Salad'

Introduction:

It's not just boring broccoli and cheese . . .

Ingredients:

1 large head of broccoli florets, chopped 1/2 medium red onion 1 pound turkey bacon, cooked and chopped 2 tablespoons vinaigrette salad dressing 1/2 cup shredded mozzarella cheese 1 teaspoon honey mustard 1/2 cup chopped almonds or walnuts salt, pepper, and garlic powder to taste

1. Prepare turkey bacon, set aside.

2. Clean and chop broccoli florets to desired size.

3. Finely chop onion.

4. Add all ingredients in medium bowl. Mix well. Cool in refrigerator at least 30 minutes before serving. Even better the next day!

Serves 8-10.

"Pasta Salad"

Introduction:

With green vegetables and reduced fat dressing, this pasta salad will satisfy your hunger.

Ingredients:

1 lb. tri-color pasta

1 bunch broccoli

6 baby carrots, sliced thinly into circles

1 small red pepper, cut into 1" square pieces

1 cucumber, peeled, halved and cut into thin slices

1 or 2 green onions, thinly sliced

1 bottle KRAFT FREE Fat Free Italian Dressing

1. Cook pasta, drain, and then rinse with cold water.

2. Cut broccoli into florets and cook in microwave or blanch in hot water, and rinse with cold water.

3. Mix pasta, broccoli, carrots, red pepper, cucumber and onions in large bowl and chill.

4. Just before serving, pour dressing over pasta and vegetables and mix well.

Makes 8 servings.

|Snacks|

"Artichoke Dip"

Introduction:

Serve this delicious dip with low carb vegetables like green pepper strips, celery sticks, and cucumber slices.

Ingredients:

1 cup light mayonnaise

1 cup grated parmesan cheese

1 can artichokes packed in water, drained

dash of garlic salt

1. Mix all ingredients in a food processor and purée until artichokes are chopped fine.

2. Pour mixture into 8” x 8” glass baking dish. Bake at 350° F until bubbly, about 30 minutes.

Serves 16.

"Bulgur with Apples, Currants and Toasted Pecans"

Introduction:

Serve this warm treat for breakfast instead of the traditional oatmeal.

Ingredients:

1 medium unpeeled apple, minced 1/3 cup currants 1/8 tsp. cinnamon 1 cup dried bulgur, cooked according to package directions 1 cup plain or vanilla-flavored soy milk, heated 1/2 cup maple syrup 2 Tbsp. finely chopped pecans 1. In small bowl, combine apple, currants and cinnamon; set aside.

2. In medium saucepan, prepare bulgur. Spoon bulgur evenly into 4 bowls. Pour warm soy milk evenly over bulgur; drizzle with maple syrup. Spoon apple mixture evenly on top; sprinkle with pecans. Serve immediately.

Makes 4 servings (approx 1/2 cup cooked bulgur and 1/4 cup soy milk)

"Cantaloupe Crush"

Introduction:

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Ingredients:

1 cup cantaloupe cubes

1/3 cup pineapple chunks

1/4 cup orange juice

1/2 cup frozen or canned peaches

1 teaspoon sugar

3 ice cubes

Whirl all ingredients in a blender until smooth.

2 Servings

"Easy Pork Won Tons"

Introduction:

Make this restaurant favorite at home for a quick snack.

Ingredients:

1 pound ground pork 1/2 cup chopped water chestnuts Pinch of salt 1 tablespoon soy sauce 1 egg 2 green onions, chopped 1 package Won Ton Wraps 1. Mix together first six ingredients. Wrap one teaspoon of meat mixture in each won ton wrap (following package directions to seal wraps securely).

2. Fry in small amount of oil, turning until golden brown. Serve hot with Sweet and Sour Sauce.

Makes 27 (2 won ton) servings.

"Ham Rollups"

Ingredients:

2 leaves of romaine lettuce

4 slices of lean ham (heated until steaming and allowed to cool)

2 tablespoons softened reduced fat cream cheese

1. Spread half of the cream cheese down the middle of each lettuce leaf.

2. Put 2 slices of ham on each leaf and roll up lengthwise into a cigar.

Serves 1.

|Desserts|

"Apricot Bar Cookies"

Introduction:

Chewy and sweet, these cookies, made with whole-wheat flour and rolled oats, will satiate your sweet tooth.

Ingredients:

Canola oil cooking spray 1 cup quick-cooking rolled oats 1 cup whole wheat flour 1/3 cup packed brown sugar 1/2 tsp. cinnamon 1/4 tsp. salt 1/4 tsp. baking soda 1/3 cup canola oil 5 Tbsp. apple juice, divided 1/2 cup apricot jam, preferably fruit-sweetened 1 package (7 oz.) dried apricots, diced 1. Preheat oven to 350 degrees.

2. Spray 9 X 9-inch baking pan with cooking spray.

3. In large bowl, mix together oats, flour, sugar, cinnamon, salt and baking soda until well combined.

4. In small bowl, whisk oil and 3 tablespoons juice together and pour over oat mixture, blending well until moist and crumbly. Reserve 3/4 cup for topping. Press the remainder evenly into prepared pan.

5. In small bowl, blend jam with remaining 2 tablespoons apple juice. Stir in dried apricots. Spread evenly over crust.

6. Sprinkle reserved crumb mixture over apricots, lightly pressing down with fingers.

7. Bake 35 min. or until golden. Cool in pan on wire rack. Cut into bars.

Makes 16 bars.

"Caramelized Pears with Toasted Almonds and Yogurt"

Introduction:

Not only will this taste yummy, but it is a gorgeous presentation as well. You'll impress everyone!

Ingredients:

3 ripe pears, scrubbed, quartered, cored and thinly sliced 1 tablespoon firmly packed brown sugar 1 tablespoon unblanched almonds, sliced 1/2 cup lowfat vanilla yogurt

1. Place a broiler rack about 3 inches from source of heat. Heat the broiler.

2. Arrange the pears in a shallow, flameproof dish in concentric circles, slightly overlapping each other. Sprinkle with the brown sugar.

3. Broil until the brown sugar has carmelized and pears begin to brown, about 5 minutes.

4. Sprinkle with the almonds and broil for about 1 minute or until almonds turn golden.

5. Serve warm, topping each serving with a dollop of vanilla yogurt.

Serves 4.

"Winter Crisp"

Introduction:

Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low sodium.

Ingredients:

Filling:

1/2 cup sugar

3 tablespoons whole grain flour

1 teaspoon lemon peel, grated

3/4 teaspoon lemon juice

5 cup apples, unpeeled, sliced

1 cup cranberries

Topping:

2/3 cup rolled oats

1/3 cup brown sugar, packed

1/4 cup whole wheat flour

2 teaspoons ground cinnamon

1 tablespoon soft margarine, melted

1. To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.

2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.

3. Sprinkle topping over filling. Bake in a 375º F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Yield: 6 servings--Serving Size: 1-3/4-inch by 2-inch piece