Kristen's Recipes

5 egg whites
6 tsp. teriyaki sauce, divided
3 tsp. toasted sesame seeds
1 tsp. dark sesame oil
1/2 C. defatted low-sodium chicken broth
1 T. minced fresh ginger
6 oz. uncooked Chinese rice noodles or vermicelli, cooked and well drained
1/3 C. sliced green onions

Beat together egg whites, 2 tsp. teriyaki sauce and 1 tsp. sesame seeds. Heat large nonstick skillet over medium heat. Add oil; heat until hot. Pour egg mixture into skillet; cook 1-1/2 to 2 minutes or until bottom of omelet is set. Turn omelet over; cook 30 seconds to 1 minute. Slide out onto plate; cool and cut into 1/2-inch strips. Add broth, ginger and remaining 4 tsp. teriyaki sauce to skillet. Bring to a boil over high heat; reduce heat to medium. Add noodles; heat through. Add omelet strips and onions; heat through. Sprinkle with remaining 2 tsp. sesame seeds.

Yield: 4 servings
Calories: 111
Fat: 2g
Fiber: 1g

2 egg whites
1/4 cup flour
1/3 cup dry bread crumbs
2 T. grated parmesan cheese
1 1/2 tsp. onion salt
1 1/2 tsp. Italian seasoning
1 tsp. paprika
1/4 tsp. pepper
3 medium baking potatoes, unpeeled (1 pound)

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine all dry ingredients. Cut each potato lengthwise into 8 wedges. Dip potatoes into egg whites, then coat with crumb mixture. Place in a single layer on a baking sheet coated with nonstick cooking spray. Spray wedges with nonstick cooking spray. Bake, uncovered, at 375, for 40-45 minutes or until golden brown.

Yield: 4 servings, 6 wedges each
Calories: 185
Fat: 1g
Fiber: 3g

3 cups cooked, mashed potato
1 egg separated
1/2 cup (2 ounces) shredded low-fat processed American cheese
1 tablespoon finely chopped green onions
1/2 teaspoon celery salt
1/2 small green pepper, finely chopped
1 egg white
vegetable spray

Combine mashed potato and egg yolk, stirring until well blended. Stir in cheese, green onions, celery salt, and green pepper. Beat 2 egg whites (at room temperature) at high speed of electric mixer until soft peaks form. Gently fold egg whites into potato mixture. Spoon mixture into a 1 1/2 quart casserole coated with cooking spray. Sprinkle paprika evenly over top of casserole. Bake at 375 degrees for 20 to 25 minutes or until thoroughly heated.

Yield: 8 servings
Serving Size: 1/2 cup

Calories: 103
Fat: 2g
Fiber: 1g

1T. oil
1 pkg. (16 oz.) frozen whole kernel corn, thawed, drained
1/4 C. chopped green onions
1/2 C. 2% Milk Shredded Reduced Fat Cheddar Cheese

Heat oil in large nonstick skillet on medium-high heat. Add corn and green onions; cook and stir 3 minutes or until thoroughly heated. Sprinkle with cheese; cover. Cook 20 seconds or until cheese is melted. Serve immediately.

Yield: 5 servings
Calories: 140
Fat: 6g
Fiber: 2g

4 oz. uncooked cellophane noodles (bean threads)
2 C. boiling water
4 green onions
1/2 lb. lean ground pork
4 1/2 T. soy sauce, divided
1 tsp. vegetable oil
2 T. minced peeled fresh ginger
1 tsp. chile paste
10 garlic cloves, minced
1 1/2 C. thinly sliced leek
1/2 C. finely shredded carrot
3 1/2 T. mirin (sweet rice wine), divided
1 1/2 C. low-salt chicken broth
1 tsp. sugar
1 tsp. dark sesame oil

Combine noodles and boiling water in a bowl; let stand 5 minutes or until soft. Drain; set aside. Remove tops from green onions; chop to measure 1 T. Set aside. Mince white part of green onions to measure 3 T.; set aside. Combine pork and 1 T. soy sauce in a bowl; stir well. Cook pork mixture in a large nonstick skillet or wok over medium-high heat until browned, stirring to crumble. Drain in a colander. Wipe skillet clean with a paper towel. Heat vegetable oil in skillet over high heat. Add 3 T. minced green onions, ginger, chile paste, and garlic, and stir-fry 1 minute. Add leek, carrot, and 2 T. mirin; stir-fry 2 minutes. Add 3 1/2 T. soy sauce, 1 1/2 T. mirin, chicken broth, sugar, and sesame oil; bring to a boil. Return pork to skillet. Add noodles; cook 4 minutes or until liquid is absorbed. Spoon noodle mixture onto serving platter; sprinkle with 1 T. chopped green onion tops.

Yield: 4 servings
Serving size: 1 1/2 C.

Calories: 324
Fat: 10.4g
Fiber: 1.5g

1 whole garlic head
2 tsp. butter
3 C. fresh corn kernels (about 5 ears)
1/2 C. chopped green onions
1/2 tsp. chopped fresh thyme
Cooking spray
11/2 C. fat-free milk
3 large eggs
1 large egg yolk
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
Thyme sprigs (optional)

Preheat oven to 375°. Remove white papery skin from garlic head (do not peel or separate cloves). Wrap head in foil. Bake at 375° for 40 minutes, and cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash pulp. Melt butter in a large nonstick skillet over medium heat. Add corn; cook 4 minutes, stirring occasionally. Remove 1 C. corn, and set aside. Add onions and thyme to remaining corn in pan; cook 1 minute, stirring frequently. Remove from heat; cool slightly. Coat 6 (6-oz.) custard C. with cooking spray. Combine mashed roasted garlic, green onion mixture, milk, eggs, egg yolk, salt, and pepper, stirring with a whisk. Divide the egg mixture evenly among prepared custard. Bake at 375° for 40 minutes or until a knife inserted in center of custard comes out clean. Remove C. from pan; cool 5 minutes on a wire rack. Loosen edges of custards with a knife or rubber spatula. Place a plate, upside down, on top of each C.; invert onto plates. Sprinkle reserved corn evenly around each custard. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Calories: 162
Fat: 5.4g
Fiber: 2g

1 package dry yeast (about 2 1/4 tsp.)
1 1/3 C. warm water (100° to 110°)
3 1/2 C. bread flour, divided
2 T. extravirgin olive oil
2 tsp. coarsely ground black pepper
1 3/4 tsp. salt
3/4 tsp. crushed red pepper
1 C. (4 oz.) grated fresh pecorino Romano cheese
Cooking spray
2 T. ground semolina (can sub cornmeal)

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into a dry measuring C.; level with a knife. Add 1/2 C. flour to yeast mixture, stirring with a whisk. Let stand 30 minutes. Add remaining 3 C. flour, olive oil, black pepper, salt, and red pepper; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); cover and let rest 10 minutes. Knead in half of cheese; cover and let rest 5 minutes. Knead in remaining cheese. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down. Roll dough into a 12 x 8-inch rectangle on a lightly floured surface. Preheat oven to 450°. Sprinkle 1 T. semolina onto each of 2 baking sheets. Cut dough in half lengthwise to form 2 (12 x 4-inch) rectangles. Cut each rectangle crosswise into 12 (1-inch-wide) strips. Working with 1 strip at a time (cover remaining dough to prevent drying), gently roll each strip into a 15-inch-long rope. Place rope on prepared pan, and repeat procedure with remaining strips, placing 12 on each pan. Cover and let dough rise 20 minutes. Uncover dough; bake each pan at 450° for 12 minutes. Remove breadsticks from pans; cool completely on wire racks.

Yield: 24 servings
Serving size: 1 breadstick

Calories: 99
Fat: 2.4g
Fiber: .7g

4 whole garlic heads
2 tsp. olive oil
2 1/3 C. minced shallots (about 15 medium)
3 C. chopped mushrooms (8 oz.)
2 T. balsamic vinegar
2 1/2 C. 2% reduced-fat milk
2 T. all-purpose flour
2 T. chopped fresh or 2 tsp. dried thyme
1 tsp. salt
1/4 tsp. freshly ground black pepper
2 lb. Yukon Gold potatoes, thinly sliced
Cooking spray
1/2 C. (2 oz.) grated Pecorino Romano cheese

Preheat oven to 350°. Remove white papery skins from garlic heads (do not peel or separate cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp (you should have about 1/4 C.). Discard skins. Preheat oven to 375°. Heat oil in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes or until softened. Add mushrooms; sauté 5 minutes. Stir in vinegar; cook 1 minute or until liquid almost evaporates. Remove from heat. Place milk, garlic pulp, flour, thyme, salt, and pepper in a food processor; process until smooth. Arrange one-third of potatoes in a 13 x 9-inch baking dish coated with cooking spray. Spread half of the shallot mixture over potatoes. Repeat procedure with remaining potato slices and shallot mixture, ending with potato slices. Pour milk mixture evenly over potatoes. Cover with foil; bake at 375° for 30 minutes. Remove foil; bake, uncovered, 30 minutes. Sprinkle with cheese; bake 15 minutes or until cheese is golden. Let stand 10 minutes before serving.

Yield: 8 servings
Serving size: 1 C.

Calories: 163
Fat: 4.7g
Fiber: 3.5g

1 1/2 C. whole wheat buckwheat flour
1 1/2 C. cornmeal
2 tsp. dry yeast
2 C. warm water
3/4 C. lowfat yogurt
1/2 C. honey
1 C. black beans – drained
1/2 C. frozen corn – thawed
1/2 C. red onion – chopped
1/4 C. cilantro – chopped
1/4 C. garlic – chopped
1/4 C. sun-dried tomatoes, oil-packed – halved
1 T. chili powder
3 T. Anaheim chili pepper – seeded and chopped
3 T. margarine – melted
1 T. jalapeño – seeded and chopped
1 tsp. salt
1 tsp. cumin
1/2 tsp. vinegar
4 3/4 C. all-purpose flour
vegetable cooking spray

In a very large bowl, combine whole wheat flour, cornmeal, and yeast. Stir well. Add water, yogurt, and honey. Stir and let stand for 30 minutes. Add beans and the next twelve ingredients (beans thru vinegar); stir. Stir in 4 1/2 C. of the flour to form a soft dough. Turn the dough out onto a floured board. Knead until smooth and elastic (8 minutes); add enough of remaining flour, a T. at a time, to prevent the dough from sticking to hands. Coat a large bowl with cooking spray (or two medium ones). Place dough in bowl(s), turning as to coat the top of the dough with oil. Cover and let rise in a warm, draft free place until double in bulk (45 minutes). Punch dough down. Divide dough into 4 equal portions, and shape each into a six-inch loaf. Make 4 (1/8n inch deep) diagonal cuts across tops of loaves. Dust loaves with flour. Cover and lets rise until doubled in bulk (45 minutes). Bake at 375 degrees F until loaves sound hollow when tapped (25 minutes).

Yield: 24 slices
Calories: 187
Fat: 2.2g
Fiber: 2.2g

2 medium Sweet Potatoes ( 8-10 oz. each)
3oz. diced Canadian Bacon
2 T. Reduced Fat Sour Cream
3 tsp. Chopped Fresh Chives
2 T. Shredded Reduced Fat Cheddar Cheese

Microwave potatoes on paper towels on high 8 minutes; turn over after 4 minutes. Cut each in half lengthwise and scoop out the pulp leaving 1/4″ shells. Mash pulp with canadian bacon, sour cream and 2 teaspooons of the chives. Spoon back into shells. Sprinkle with cheddar and microwave on high 2 minutes. Top with remaining chives and serve.

Yield: 4 servings
Calories: 170 calories
Fat: 3g
Fiber: 3.5g

4-6 red or white potatoes, cut into 1 1/2” cubes
1/2 C. lowfat milk or soy milk
1/2 tsp. black pepper
1 C. frozen or 2 C. fresh spinach
1 T. chopped fresh tarragon
salt to taste (optional)
2 tsp. parmesan cheese (optional)

Place potatoes in a large pot after a thorough scrubbing. Cover with cold water. Bring to a boil over high heat & simmer 12 minutes or until tender. Drain. If using fresh spinach you can use the same water to quickly blanch spinach. If using frozen, just thaw. Return potatoes to the pot over medium heat. Add milk, pepper & salt. Mash with a potato masher until smooth. Stir in spinach & tarragon. Serve with parmesan cheese if desired.

Yield: 4 servings
Calories: 167
Fat: .7g
Fiber: 1.7g

2 carrots, peeled
1 T. vegetable oil, divided
2 tsp. grated peeled fresh ginger
3 garlic cloves, minced
1 C. fat-free, less-sodium chicken broth
1/2 C. natural-style peanut butter
1/4 C. low-sodium soy sauce
3 T. rice or white wine vinegar
1 tsp. chili garlic sauce
1/4 tsp. salt
Cooking spray
2 C. red bell pepper strips
1 lb. snow peas, trimmed
8 C. hot cooked linguine (about 1 lb. uncooked pasta)
1/2 C. chopped fresh cilantro

Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside. Heat 1 tsp. oil in a small saucepan over medium heat. Add the ginger and minced garlic; sauté 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm. Heat 2 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; sauté 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.

Yield: 8 servings
Calories: 296
Fat: 8.8g
Fiber: 3.4g

4 large sweet potatoes
4 T. butter
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 tsp. nutmeg
1 tsp. cloves
1 tsp. cinnamon
1 pinch salt
4 large egg whites
2 T. sugar
2 oranges cut in thin slices

Preheat oven to 350°F. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender. Drain and peel the potatoes and place in a large mixing bowl. Mash well. Add the butter, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer. Spoon mixture into a buttered, ovenproof gratin dish. Bake until the potatoes are hot, about 25 minutes. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form. During the last five minutes of cooking the soufflé, top with the meringue mixture. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.

Yield: 10 servings
Calories: 224
Fat: 6g
Fiber: 3g

1 slice day-old hearty White Bread, torn
2 T. Olive Oil, divided
6 cloves Garlic, minced
80z. uncooked Linguine
1/4 C. chopped Parsley
2 tsp. Lemon Juice
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 250 degrees. Place bread in food processor, pulse 10 times or until coarse crumbs measure 2/3 C.. Place breakdcrumbs on a baking sheet and bake at 250 for 30 minutes or until dry. Heat 1 1/2 T. olive oil in a large nonstick skillet over medium heat. Add garlic and cook 30 seconds, stirring constantly. Remove from heat; let stand 5 minutes. Return pan to heat, stir in breadcrumbs and cook six minutes or until lightly browned, stirring frequently. Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl. Add 1 1/2 tsp. Oil, breadcrumbs, parsley, lemon juice, salt and pepper; toss gently to combine. Serve immediately.

Yield: 4 servings
Serving Size: 1 1/2 C.

Calories: 297
Fat: 7.9g
Fiber: 2.6g

4 slices crusty Italian bread, cut 1/2 inch (1.25 cm) thick
olive oil cooking spray
2 garlic cloves, peeled and cut in half
freshly ground pepper
chopped fresh basil and oregano

Toast or grill the bread slices until lightly browned on both sides. Remove from heat and lightly coat with cooking spray. Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm.

Yield: 4 servings
Calories: 77
Fat: 1g
Fiber: 1g

5 C. Water
1 1/2 tsp. Salt
1/8 tsp. Saffron Threads
6 whole Cloves
3 C. white Basmati Rice

Bring first 4 ingredients to a boil in a large sauté pan; add rice. Cover, reduce heat and simmer 15 minutes. Remove from heat; cover and let stand 5 minutes. Discard cloves.

Yield: 10 servings
Serving Size: 1 C.

Calories: 216
Fat: 0g
Fiber: 1.6g

3 1/2 pounds sweet potatoes (4 large)
1/2 cup orange marmalade or apricot preserves
1/4 cup brown sugar, or to taste
1/2 cup orange juice
2 tsp. almond extract
3 egg whites
2 T. almond slivers, toasted lightly
Non-stick cooking spray

Cook sweet potatoes until tender (15-20 minutes in a microwave, 1 hour in a preheated 450-degree oven, or boiled for 25 minutes). Cool and peel. In a large bowl, mash. Add marmalade, sugar, orange juice and almond extract; beat with mixer until smooth. In a separate bowl, beat egg whites to stiff peaks. Fold into potato mixture. Coat a 6-cup casserole with non-stick spray. Add mixture, sprinkle with almonds. Bake at 350 degrees until puffy and set, about 40 minutes.

Yield: 6 servings
Calories: 340
Fat: 3g
Fiber: 6g

16 oz. frozen potato gnocci
2 tsp. olive oil
3 garlic cloves; minced
10 oz. bagged fresh spinach, stemmed and chopped
28 oz. canned diced tomatoes
1/2 tsp. dried oregano
1/4 tsp. dried basil
1/4 C. chopped fresh flat-leaf parsley
1/2 tsp. salt; or to taste
1/4 tsp. freshly ground pepper
1 freshly grated parmesan cheese; (optional)

Bring large pot of lightly salted water to a boil. Add gnocchi, stirring to prevent sticking, and cook until tender, about 15 minutes. Meanwhile, in large saucepan, heat oil over low heat. Add garlic and cook, stirring often, until golden, 1 minute. Stir in spinach, tomatoes, oregano and basil. Increase heat to medium and bring to a simmer. Cook until heated through, stirring occasionally, about 5 minutes. Drain gnocchi well, then stir into tomato mixture along with parsley. Season with salt and pepper. Serve in shallow bowls, sprinkled with Parmesan if desired.

Yield: 4 servings
Calories: 244
Fat: 4g
Fiber: 5g

8 C. peeled, cubed Kabocha (or butternut) Squash (about 3 lb.)
Cooking Spray
2 tsp. Butter
2 C. thinly sliced Leek (about 2 large)
1 tsp. Salt
3 1/2 C. lowfat 1% Milk
1/3 C. Flour
1 C. (4oz) Gruyere Cheese
1/4 tsp. Pepper
1/4 tsp. Nutmeg
2 slices White Bread
2 tsp. fresh chopped Parsley
1 clove Garlic, minced

Preheat oven to 400 degrees. Arrange squash in a single layer on a baking sheet coating with cooking spray. Bake for 25 minutes or until the squash is tender. Melt butter in a large nonstick skillet over medium heat. Add leek and salt and cook 4 minutes or until tender, stirring frequently. Combine milk and flour, stirring well with a whisk. Add milk mixture to pan and bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat, add cheese, pepper and nutmeg; stir until cheese melts. Gently stir in squash. Spoon mixture into a 2 quart baking dish that has been sprayed with cooking spray. Place bread in food processor, pulse 10 times until coarse crumbs measure 1 1/4 cups. Add parsley and garlic; pulse twice to combine. Sprinkle it evenly over the squash. Bake at 400 degrees for 20 minutes ot until golden brown.

Yield: 8 servings
Serving Size: 1 cup

Calories: 222
Fat: 7.2g
Fiber: 4.8g

3 T. Balsamic Vinegar
1 T. Brown Sugar
2 tsp. chopped fresh Rosemary
2 lb. (2″ thick) slices Peeled Parsnip
1 lg. Red Onion, peeled and quartered
Cooking Spray
1 T. Olive Oil
1/2 tsp. Salt
1/4 tsp. Pepper

Combine first 5 ingredients in a large ziploc bag; seal and marinate in refrigerator 1 hour, turning twice. Remove parsnip and onion from bag, discarding marinade. Preheat oven to 500 degrees. Place parsnips and onion in shallow roasting pan coated with cooking spray. Drizzle with oil and toss to coat. Sprinkle with salt and pepper. Bake for 30 minutes or until parsnip is tender, stirring often.

Yield: 4 servings
Serving Size: 1 cup

Calories: 235
Fat: 4.2g
Fiber: 11.9g

1 T. unsalted Butter
3 C. (2″ long) julienne cut peeled Parsnips
1/4 C. packed dark Brown Sugar
2 T. Tomato Juice
1/4 tsp. Salt
1/8 tsp. Pepper

Melt butter in a large nonstick skillet over medium heat. Add parsnip and remaining ingredients; stir until well blended. Cover and cook 7 minutes or until tender, stirring occasionally.

Yield: 4 servings
Serving Size: 1/2 cup

Calories: 153
Fat: 3.1g
Fiber: 5g

4 C. 1% Milk
1 C. Water
1 1/4 tsp. Salt
1/4 tsp. Pepper
1 1/4 C. instant dry Polenta
1/3 C. (about 2 1/2 oz.) Marscapone Cheese
1/3 C. (about 1 1/2 oz.) grated Parmigiano-Reggiano Cheese

Combine first 4 ingredients in a medium saucepan over medium high heat. Bring to a boil and gradually add polenta, stirring constantly with a whisk. Cook 2 minutes or until thick, sitrring constantly. Remove from heat and stir in cheese. Serve immediately. If you are unable to serve immediately, keep warm by covering it and placing it over very low heat, stirring occasionally.

Yield: 8 servings
Serving Size: 2/3 cup

Calories: 206
Fat: 6.4g
Fiber: 2.5g

6 lb. Sweet Potatoes, peeled and cut into 1″ cubes
Cooking Spray
5 T. Honey, divided
4 T. unsalted Butter
3/4 tsp. Salt

Preheat oven to 375. Place potatoes in a single layer on 2 large baking pans caoted with cooking spray. Lightly spray potatoes with cooking spray and bake at 375 for 1 hour or until tender, stirring occasionally. Place potatoes, 1/4 C. honey, butter and salt in a large bowl and beat with a mixer at medium speed until smooth. Drizzle with remaining 1 T. hone.

Yield: 12 servings
Serving Size: 1/2 cup

Calories: 140
Fat: 3.9g
Fiber: 2.4g

5 C. (1″) cubed White Bread (about 7 slices)
5 C. (1″) Whole Wheat Bread
1 lb. turkey Italian Sausage
Cooking Spray
1 tsp. Vegetable Oil
3 C. finely chopped Onion
1 1/2 C. finely choped Celery
8oz. sliced Mushrooms (about 2 cups)
1 tsp. Thyme
1 tsp. Sage
1 tsp. Rosemary
1/2 tsp. majoram
1/2 tsp. pepper
1/3 C. fresh Parsley
1 1/2 C. turkey/chicken Stock

Preheat oven to 250 degrees. Place bread in a single layer on two baking sheets and bake at 250 for one hour or until dry. Set aside. Remove casings from sausage. Cook the sausage in a nonstick skillet coated with cooking spray over medium heat until browned, stirring to crumble. Place sausage in a large bowl. Heat oil in pan over medium heat. Add onion, celery and mushrooms. Cover and cook 10 minutes or until vegetables are tender, stirring occasionally. Remove from heat, stir inthyme, sage, rosemary, marjoram and pepper. Add the onion mixture, bread and parsley to the sausage; toss gently to combine. Add stock and stir until moist. Increase oven temperature to 350 degrees. Spoon the bread mixture into a 13 x 9 baking dish coated with cooking spray. Cover and bake at 350 for 15 minutes. Uncover and bake an additional 20 minutes, or until top is crusty.

Yield: 12 servings
Serving Size: 3/4 cup

Calories: 187
Fat: 5.9g
Fiber: 2.9g

Grits:
1 C. 1% lowfat Milk
1 (14oz) can Chicken Broth
3/4 C. uncooked quickcooking Grits
2 tsp. minced jalapeño Pepper
1/2 C. (2oz) shredded extra sharp Cheddar Cheese
Cooking Spray

Peppers:
3 medium Orange or Red Bell Peppers
2 tsp. EE Olive Oil
1 tsp. Balsamic Vinegar
1/2 tsp. ground Coriander
1/4 tsp. Salt

To prepare grits, bring the milk and broth to a boil in a medium saucepan. Stir in grits and jalapeño. Cover, reduce heat, and simmer 5 minutes, or until thick. Stir in the cheese and cook until cheese melts. Spread grits into a 9″ square baking pan coated with cooking spray, cover and refrigerate for 8 hours or until set. To prepare peppers, cut them in half lengthwise; discard seeds and membrane. Place pepper halves, skin sides up, on a foil lined baking sheet and flatten with hand. Broil 15 minutes or until blackened. Place in ziploc bag, seal and let stand 15 minutes. Peel and cut into 1″ strips. Combine peppers, oil, vinegar, coriander and salt; toss well. Invert grits onto a cutting board and cut grits into 4 squares. Cut each square diagonally into 2 triangles. Heat a large nonstick skillet coated with cooking spray over medium high heat. Add triangles and cook 4 minutes or until lightly browned on each side. Serve pepper mixture over grit cakes.

Yield: 4 servings
Serving Size: 2 Grit Cakes and 1/2 C. Pepper Mixture

Calories: 247
Fat: 8.2g
Fiber: 2.5g

4 C. (3/4″) diced peeled Sweet Potato (about 1 lb.)
2 C. (3/4″) diced Red Potato (about 8oz.)
2 T. Vegetable Oil
1 C. diced Canadian Bacon (about 8oz.)
1 C. chopped Green Bell Pepper
2/3 C. chopped Scallions
3/4 tsp. Salt
1/2 tsp. Celery Seed
1/2 tsp. Pepper
1/8 tsp. Nutmeg
1/4 C. Chicken Broth
1 T. Cider Vinegar

Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat and simmer 5 minutes and drain. Heat oil in a large nonstick skillet over medium heat. Add bacon and cook 4 minutes, stirring frequently. Add bell pepper and green onions, cook 2 minutes, stirring frequently. Add potatoes, salt, celery seed, pepper and nutmeg; cook 4 minutes, gently stirring occasionally. Stir n broth and vinegar. Toss gently until liquid is absorbed.

Yield: 6 servings
Serving Size: 1 C.

Calories: 207
Fat: 6.8g
Fiber: 3g

1/3 cup sun-dried tomatoes, packed without oil
2 tsp. olive oil
2 T. minced garlic
2 cups fat-free milk
3 large eggs
2/3 cup (about 2 1/2 oz.) shredded part-skim mozzarella cheese, divided
2 T. grated fresh Parmesan cheese, divided
2 T. chopped fresh or 2 tsp. dried basil
1/2 tsp. salt
1/2 tsp. black pepper
6 cups (1-inch) cubed Italian bread (about 8 oz.)
Cooking spray

Preheat oven to 350°. Place boiling water and tomatoes in a bowl. Cover and let stand 10 minutes or until tender. Drain well; finely chop. Heat oil in a small nonstick skillet over medium-low heat. Add garlic; cook for 1 minute, stirring constantly. Combine the milk and eggs in a bowl, stirring with a whisk. Stir in tomatoes, garlic, 1/2 cup mozzarella, 1 T. Parmesan, basil, salt, and pepper. Place bread in a shallow 1 1/2-quart casserole coated with cooking spray. Pour milk mixture over bread, gently stirring to coat. Let mixture stand 15 minutes. Sprinkle with remaining mozzarella and Parmesan. Bake at 350° for 45 minutes or until golden brown.

Yield: 8 servings
Calories: 178
Fat: 6.2g
Fiber: 1.2g