Kristen's Recipes

1 T. olive oil
1/2 C. minced fresh onion
1 garlic clove, minced
2 C. low-salt chicken broth
1/2 tsp. salt
1/2 tsp. white pepper
1 C. uncooked basmati rice
1/4 C. chopped chives
1/4 C. thinly sliced green onions
1 (8-oz.) package mushrooms, chopped

Heat oil in a medium saucepan over medium-high heat. Add onion and garlic, and sauté 2 minutes. Add broth, salt, and pepper. Bring to a boil; add rice. Cover, reduce heat, and simmer 35 minutes. Remove from heat; let stand 5 minutes. Stir in chives, green onions, and mushrooms.

Servings: 6
Calories 161
Fat 3.2g

1 T. corn oil margarine
4 medium shallots (3 oz.), thinly sliced (2/3 C.)
1 tsp. sugar
2 lb. russet potatoes, peeled and cut into 2-inch cubes (6 C.)
4 oz. non-fat cream cheese
1/2 C. non-fat sour cream
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
paprika

Preheat the oven to 400°F. Spray a 2-quart casserole with non-stick cooking spray and set aside. Melt the margarine in a skillet over medium heat. Add the shallots, stir to coat with the margarine, and then sprinkle with sugar. Cook until the shallots are golden, stirring occasionally, about 10 minutes. Set aside. Put the potatoes in a large saucepan, cover with water, and bring to a boil. Reduce the heat to low and simmer until tender, about 20 to 25 minutes. While the potatoes are cooking, beat together the cream cheese, sour cream, salt, and pepper. Stir in the cooked shallots. Drain the potatoes and mash with a potato masher or an electric mixer. Add the cream cheese mixture and beat until fluffy and smooth. Spread the potato mixture evenly in the prepared casserole and sprinkle lightly with paprika. Cover and bake in the preheated oven for 25 minutes. Remove the cover and continue to bake for 10 more minutes.

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

Calories: 130
Fat: 1g

1 package (1/4 oz.) active dry yeast
3/4 C. warm water (105°F to 115°F)
2-1/2 C. all-purpose flour
1/2 C. (2 oz.) shredded part-skim mozzarella cheese
1/4 C. (1 oz.) shredded Parmesan cheese
1/4 C. chopped red bell pepper
1 green onion with top, sliced
1 medium clove garlic, minced
1/2 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1/4 tsp. salt
1/4 tsp. red pepper flakes (optional)
1 T. olive oil

Preheat oven to 400°F. Spray 2 large nonstick baking sheets with nonstick cooking spray; set aside. Sprinkle yeast over warm water in small bowl; stir until yeast dissolves. Let stand 5 minutes or until bubbly. Meanwhile, place all remaining ingredients except oil in food processor; process a few seconds to combine. With food processor running, gradually add yeast mixture and oil. Process just until mixture forms a ball. (Add an additional 2 T. flour if dough is too sticky.) Transfer dough to lightly floured surface; knead 1 minute. Let dough rest 5 minutes. Roll out dough with lightly floured rolling pin to form 14X8-inch rectangle; cut dough crosswise into 1/2-inch-wide strips. Twist dough strips; place on prepared baking sheets. Bake 14 to 16 minutes or until lightly browned.

Yield: 14 servings
Calories 112
Fat: 2g
Fiber: 1g

2 C. flour
1/2 tsp. salt
1 1/2 tsp. yeast
1 tsp. honey
1 tsp. olive oil
2/3 C. hot water
6 sun-dried tomato halves, reconstituted according to package directions
1 T. skim milk
2 tsp. poppy seeds

Drain and chop sun dried tomatoes; set aside. Place the flour, salt and yeast in a food processor bowl. With processor running, add honey and olive oil, and gradually pour in the water. Stop adding water as soon as the dough starts to stick together. Process for another minute. Transfer dough to a lightly floured surface and knead 3 or 4 minutes, or until smooth and elastic. Knead in the chopped tomato pieces. Form dough into a ball and spray with nonstick cooking spray. Place in a bowl and let sit for 5 minutes. Preheat oven to 300*F. Divide dough into 16 pieces. Roll each piece into an 11 inch long stick. Place each stick on a baking pan which has been sprayed with nonstick cooking spray. Let rise for 15 minutes. Brush dough sticks with milk and sprinkle with poppy seeds. Bake for about 30 minutes, or until done and lightly golden brown. Place on a wire rack to cool.

Yield: 16 servings
Serving Size: 1 Breadstick

Calories: 67
Fat: 1g
Fiber: 1g

1 can (14 1/2 oz.) Fat Free Chicken Broth
Generous dash pepper
1 stalk celery, coarsely chopped (about 1/2 cup)
1 small onion, coarsely chopped (about 1/4 cup)
4 C. Pepperidge Farm Herb Seasoned Stuffing

In medium saucepan mix broth, pepper, celery and onion. Over high heat, heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until vegetables are tender. Add stuffing. Mix lightly.

Yield: 5 servings
Serving Size: 1 C.

Calories: 187
Fat: 1g
Fiber: 3g

3/4 C. barley, divided
1/4 tsp. extra virgin olive oil
1/4 C. chopped yellow onion
1/2 tsp. minced fresh garlic
1 1/2 C. (about 2 oz.) seasonal assorted mushrooms (shiitake, oyster, portabello and chanterelles, etc.)
1 bay leaf
3 to 3 1/2 C. vegetable stock, heated
1/2 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1 T. shredded Parmesan Reggiano (optional)

Place 1 C. barley in a dry medium sauté pan and toast barley over a medium heat. Shake or stir the barley while toasting it. This will take about 3-5 minutes or until the barley is golden brown and has a roasted nut smell. Remove the barley from the pan to stop the cooking process and set aside. Heat a medium saucepot over high heat and add the olive oil to just coat the bottom of the pan. Add the onions and garlic. Cook until the onions have just softened about 2 minutes. Add the mushrooms and cook for an additional minute. Stir in the toasted barley, the regular barley and the bay leaf. Stir in 1/2 C. of the hot vegetable stock and reduce the heat to a simmer. Keep the remaining vegetable stock hot while preparing the risotto. Add 1/2 a C. of vegetable stock at a time to barley mixture. Stir continuously until the barley has absorbed all the liquid. Repeat process-cooking barley slowly until tender, about 20-30 minutes. Stir in the thyme, oregano, salt, pepper and optional cheese to season. Remove bay leaf and serve.

Yield: 5 servings
Serving Size: 1/2 C.

Calories: 130
Fat: 1g
Fiber: 6g

2 tsp. Butter
1 C. uncooked Brown & Wild Rice Blend
1 1/2 tsp. Salt
1 14oz. can Chicken Broth
1 Egg
1 Egg White
1/2 C. all-purpose Flour
1/2 tsp. Baking Powder
1 C. thinly sliced Green Onions
1/2 C. slivered Almonds, toasted
2 tsp. fresh Thyme leaves
1 tsp. fresh Lemon Juice
2 Bacon slices, cooked and crumbled

Melt butter in a large saucepan over medium-high heat. Add rice, cook 1 minute, stirring constantly. Add salt and broth, bring to a boil. Cover, reduce heat and simmer 40 minutes or until liquid is absorbed, and rice is tender. Drain any excess liquid. Cool slightly. Place egg and white in a large bowl, add flour and baking powder. stirring with a whisk. Add the rice, green onion and next 4 ingredients, stirring with a rubber spatula until well blended. Heat a large nonstick skillet coated with cooking spray over medium high heat. Spoon rice mixture into skillet in 1/4 C. mounds, 3 at a time, flattening slightly with spatula. Cook 2 minuts on each side or until golden brown and thoroughly heated. Repeat procedure with remaining rice mixture. Serve immediately.

Yield: 12 Servings
Serving Size: 1 cake

Calories: 128
Fat: 4.2g
Fiber: 1.6g

1 C. water — plus 2 T.
3 C. bread flour
3/4 C. shredded reduced fat Cheddar cheese
1/2 tsp. cayenne pepper
1 tsp. mustard powder
1 tsp. salt
2 1/4 tsp. active dry yeast
Topping:
2 tsp. paprika

Use dough setting on bread machine. At the end of the cycle to punch dough down, press start and let knead for 60 seconds. Press stop. Remove dough and let rest for 5 minutes before hand-shaping. Preheat oven to 375 degrees. Cut dough in half. On lightly floured work surface, roll out dough with a floured rolling pin into a 1/4 inch thick rectangle. Cut lengthwise into 1/4 inch-wide strips, 6 inches long. Carefully place on lightly greased baking pans. Gently twist. Sprinkle lightly with paprika. Bake approximately 20 minutes or until golden. Remove from oven and cool on wire rack.

Yield: 24
70 Calories
1g Fat
trace Dietary Fiber

Bread

3 1/2 to 4 1/2 C. Flour
1/4 C. sugar
1 1/2 tsp. salt
1 pkg. active dry yeast
3/4 C. water
1/2 C. milk
1/4 C. margarine or butter
1 egg

Filling

1/4 C. margarine or butter
1 C. finely chopped onions or 1/4 C. instant minced onion
1 T. grated Parmesan cheese
1 T. sesame or poppy seed
1/2 to 1 tsp. garlic salt
1 tsp. paprika

Lightly spoon flour into measuring cup; level off. In large bowl, combine 2 C. of the flour, sugar, salt and yeast; blend well. In small saucepan, heat water, milk and 1/4 C. margarine until very warm (120 to 130 F.). Add warm liquid and egg to flour mixture. Blend at low speed until moistened; beat 3 minutes at medium speed. By hand, stir in remaining 1 1/2 to 2 1/2 C. flour to form a soft dough. Cover loosely with greased plastic wrap and cloth towel. Let rise in warm place (80 to 95 F.) until light and doubled in size, 45 to 60 minutes. Grease large cookie sheet. Melt 1/4 C. margarine in small saucepan; stir in remaining filling ingredients. Set aside. Stir down dough to remove all air bubbles. On floured surface, toss dough until no longer sticky. Roll dough into 18×12-inch rectangle. Cut each rectangle in half crosswise to make two 12×9-inch rectangles; cut each rectangle into three 9×4-inch strips. Spread about 2 T. onion mixture over each strip to 1/2 inch of edge. Bring lengthwise edges of each strip together to enclose filling; pinch edges and ends to seal. On greased cookie sheet, braid 3 rolls together; pinch ends to seal. Repeat with remaining 3 rolls for second loaf. Cover; let rise in warm place until light and doubled in size, 25 to 30 minutes. Heat oven to 350 F. Uncover dough. Bake 27 to 35 minutes or until golden brown and loaves sound hollow when lightly tapped. Immediately remove from cookie sheet; cool on wire racks.

Yield: 2 (16-slice) loaves
Serving Size: 1 slice

Calories: 93
Fat: 3.6g
Fiber: .5g

Notes: This isn’t particularly low fat or light cooking. It’s one of the cases where I posted a recipe that I really enjoy just so I could have all my recipes in one place. It’s hard to get each strand of the braid to totally enclose the filling and not split open; you have to really pinch it good and closed and even then it sometimes leaks.

Bread

3 1/2 to 4 1/2 C. Flour
1/4 C. sugar
1 1/2 tsp. salt
1 pkg. active dry yeast
3/4 C. water
1/2 C. milk
1/4 C. margarine or butter
1 egg

Filling

1/4 C. margarine or butter
1 C. finely chopped onions or 1/4 C. instant minced onion
1 T. grated Parmesan cheese
1 T. sesame or poppy seed
1/2 to 1 tsp. garlic salt
1 tsp. paprika

Lightly spoon flour into measuring cup; level off. In large bowl, combine 2 C. of the flour, sugar, salt and yeast; blend well. In small saucepan, heat water, milk and 1/4 C. margarine until very warm (120 to 130 F.). Add warm liquid and egg to flour mixture. Blend at low speed until moistened; beat 3 minutes at medium speed. By hand, stir in remaining 1 1/2 to 2 1/2 C. flour to form a soft dough. Cover loosely with greased plastic wrap and cloth towel. Let rise in warm place (80 to 95 F.) until light and doubled in size, 45 to 60 minutes. Grease large cookie sheet. Melt 1/4 C. margarine in small saucepan; stir in remaining filling ingredients. Set aside. Stir down dough to remove all air bubbles. On floured surface, toss dough until no longer sticky. Roll dough into 18×12-inch rectangle. Cut each rectangle in half crosswise to make two 12×9-inch rectangles; cut each rectangle into three 9×4-inch strips. Spread about 2 T. onion mixture over each strip to 1/2 inch of edge. Bring lengthwise edges of each strip together to enclose filling; pinch edges and ends to seal. On greased cookie sheet, braid 3 rolls together; pinch ends to seal. Repeat with remaining 3 rolls for second loaf. Cover; let rise in warm place until light and doubled in size, 25 to 30 minutes. Heat oven to 350 F. Uncover dough. Bake 27 to 35 minutes or until golden brown and loaves sound hollow when lightly tapped. Immediately remove from cookie sheet; cool on wire racks.

Yield: 2 (16-slice) loaves
Serving Size: 1 slice

Calories: 93
Fat: 3.6g
Fiber: .5g

Notes: This isn’t particularly low fat or light cooking. It’s one of the cases where I posted a recipe that I really enjoy just so I could have all my recipes in one place. It’s hard to get each strand of the braid to totally enclose the filling and not split open; you have to really pinch it good and closed and even then it sometimes leaks.

1/4 C. grated Parmesan
1 tsp. paprika
1/8 tsp. ground red pepper
1 (10-oz.) can refrigerated pizza crust dough
Butter-flavored cooking spray

Preheat oven to 425 degrees. Combine first 3 ingredients in a small bowl; stir well, and set aside. Unroll pizza dough, and roll into an 8 x 12-inch rectangle. Lightly coat surface of dough with cooking spray, and sprinkle with 2 T. cheese mixture. Fold the dough in half to form a 6 x 8-inch rectangle. Roll dough into a 12 x 8-inch rectangle. Lightly coat surface of dough with cooking spray, and sprinkle with remaining cheese mixture. Using fingertips, press cheese mixture into dough. Cut the dough into 16 (8-inch-long) strips. Gently pick up both ends of each strip, and twist dough. Place the twisted strips of dough 1/2 inch apart on a large baking sheet coated with cooking spray. Bake at 425 degrees for 8 minutes or until lightly browned. Remove from pan, and cool on wire racks.

YIELD: 16 breadsticks
Serving Size: 1 breadstick

Calories: 68
Fat: 1.1g
Fiber: 0.6g

3/4 cup warm water
1-1/2 tsp. sugar
1 tsp. active dry yeast
1 T. extra virgin olive oil
1 tsp. salt
1 tsp. dried rosemary
1 tsp. dried basil
1 cup all purpose flour
1 cup whole wheat flour

Pour water into large bowl. Dissolve sugar and yeast in water and let stand 10 minutes (should be bubbly). Stir in oil, salt, rosemary and basil. Add flours, 1/2 cup at a time, stirring until dough begins to pull away and form a ball. Turn dough onto a lightly floured surface and knead for 5 minutes or until dough is smooth and elastic, adding flour as needed. Spray a bowl with cooking spray, place dough in bowl and turn so that all sides are coated. Cover with a towel and let rise in a warm dry place for 1 hour (or until doubled). Turn dough onto lightly floured surface and knead 1 minute. Divide into 3 balls and roll each into a 6-inch circle. Use your fingers to put “dimples” into surface of dough. Place on a baking sheet sprayed with cooking spray, cover and let rise for 30-minutes. Preheat oven to 400 F. Spray tops of dough with cooking spray and bake about 13 minutes or until golden brown. Remove from oven and slice each foccacia into 8 wedges.

Yield: 8 servings
Serving Size: 3 Wedges

Calories: 102
Fat: 3g
Fiber: 2g

Notes: These are tasty served with a soup, salad, or as an appetizer with some kind of dip besides being a fairly filling (for the calories) carb side dish with a dinner meal.

They kept OK in a tightly covered container for 2-3 days

1 1/2 C. dried lentils
1/4 C. raisins
4 C. vegetable stock or water
1 tsp. basil
1 T. chili powder
2 tsp. cumin powder
1 green pepper, chopped
1 C. tomato paste ( I did 3/4 C. tomato paste abd 1/4 C. bbq sauce for more flavor)

Soak dried lentils if you prefer. Drain; add raisins and stock. Simmer 15 minutes. Add other ingredients and simmer 35-45 minutes, until tender, adding more stock if needed.

Yield: 8 servings
Serving Size: ~ 3/4 C.

Calories: 170
Fat: .5
Fiber: 2.4

Notes: This recipe came to me via another source, but apparently it is orignally from “The Peaceful Cook” by Harriet Kofalk. This dish is supposed to be a replacement for taco meat. You wrap these in warm corn tortillas, cover with shredded zucchini and top with organic non fat sour cream.

Anyway, we just had it as a side dish with grilled chicken. But this recipe finally convinced us that we aren’t lentil people. The rest of it was good. The sauce was saucy and tasty, the raisins a suprisingly yummy touch — I couldn’t blame the recipe here for my dislike of the humble lentil. As much as I want to like them, I can’t. But if you DO like lentils, you should like this recipe, since I almost liked it and I hate lentils!

1 T. Olive oil
2 T. Dijon mustard
3/4 tsp. Paprika
1/4 tsp. Dried thyme
1/2 tsp. Salt
1/4 tsp. Pepper
1 1/2 pound New Potatoes, quartered

Coat a 9 X 13-inch baking dish with cooking spray. Heat oven to 425°F. Whisk together oil, mustard, paprika, thyme, salt and pepper in a large bowl. Add potatoes and stir until they are coated. Transfer potatoes to the baking dish and roast 15 minutes. Stir and roast another 15 minutes.

Yield: 4 servings
Calories: 130
Fat: 5g
Fiber: 1g

1 C. flour
1 C. yellow cornmeal
3 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. coarse grained salt
1 C. skim milk
1/4 C. canola or vegetable oil
2 large egg whites, lightly beaten

Heat oven to 400 degrees F. Spray a 9-inch square baking pan with non-stick cooking spray. Combine flour, cornmeal, sugar, baking powder, and salt in a large bowl. Set aside. In a separate smaller bowl, whisk together milk, oil and egg or egg whites. Pour the wet ingredients over the dry and, using a fork, stir until just combined. Do not overmix. Spread batter evenly in pan and bake 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. Cut into squares or triangles and serve immediately.

Yield 9 servings
Serving size: 1/9 pan, cut square pan in tic-tac-toe shape

Calories: 149
Fat: 5g
Fiber: .8g

Notes: This isn’t the “perfect” side dish for a high fiber, low fat lifestyle, but the bread is really easy to make, puffs up nicely and tastes great with a lean meat chili with lots of beans & veggies. And sometimes you just need something different or you’ll feel like screaming from boredom! At least, *I* do 😀

6 T. rice vinegar
3 T. reduced-sodium soy sauce
3 T. honey
11/2 tsp. chinese chili paste
3 T. finely chopped fresh garlic
3 scallions, finely chopped
1 T. finely chopped fresh gingerroot
12 oz. fresh angel hair pasta
1 T. dark sesame oil

Put a large pot of water on to boil. Combine all the ingredients, except the pasta and sesame oil, in a small bowl and mix well. Set aside. Cook the pasta in boiling water for about 11/2 minutes, or until tender but still firm to the bite. Drain the pasta well and toss with the sesame oil. Add the sauce and toss well again.

Makes 4 servings.
Serrving Size: 1 1/2 cup serving

281 calories
3g Fat
1g fiber

Notes: Instead of fresh angel hair pasta, I used a higher fiber noodle, made with brown rice, in a ramen-noodle like shape — long, skinny, and kinky, with a little more texture than angel hair. I just cooked it longer, according to the package directions. I also think 3/4 C. is a more reasonable serving for me; 1 1/2 C. seemed like a lot. You could probably skip the sesame oil, or use less, because its quite pungent, and bring the serving down a little bit in calories/fat. Next time I will start with 1 tsp and add more to taste only if I need it.

I made it again and used about 1/2 T. and it was still good, flavorful, not dry. A 3/4 C. serving with the less oil is about 130 calories, which is a lot more reasonable for a starch side dish, IMO.

1/3 C. minced onion
1 tsp. hot paprika
3/4 tsp. salt
1 oz. light cream cheese (or fat free)
3/4 C. plain yogurt (use whole yogurt and not ff)
1/2 lb fettucine

To prepare sauce, spray a small saucepan with nonstick spray and set over medium heat. Add onion and cook until softened 3-4 minutes. Add paprika and 1/2 tsp. salt and cook stirring, until just fragrant, 30 seconds. Remove from heat and let onion mixture cool a few minutes. Stir in cream cheese until melted and smooth. Then stir in yogurt and remaining salt and blend well. Meanwhile, cook fettuccine according to package directions. Drain and toss with sauce in large serving bowl.

Yield: 4 servings
Calories: 207
Fat: 5g
Fiber: 2g

4 large potatoes
2 tsp. butter Buds (made into a liquid)
2 tsp. chili powder

Cut potatoes into strips. Arrange on a baking sheet that has been sprayed with nonstick spray. Dip each strip into liquid butter buds or brush with butter buds mixture on potato. Sprinkle chili powder on top. Bake at 425 degrees for 15-20 minutes or until golden brown. Turn, bake another 15-20 minutes or until tender.

Makes 4 servings
Serving size 1 cup

Calories: 73 calories
Fat: 0g
Fiber: 3g

1 can (28 oz) crushed tomatoes
1 shallot, thinly sliced
1 c chopped sweet green peppers
1/2 tsp olive oil
1/2 tsp red wine vinegar
1/2 tsp Italian herb seasoning
1/2 tsp black pepper

1 lb potato-filled pierogies, fresh or frozen

Combine all ingredients except pierogies in crockpot. Cover and cook on LOW for 5 to 9 hours or on HIGH for 3 1/2 to 5 hours. Add pierogies (If frozen, thaw before adding to sauce). Cover and cook for 1 hour.

Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g

1 package active dry yeast
1 Cup plus 2 T. warm water (110-115 degrees)
2 3/4 C. Flour – any kind
1 tsp salt
Dry herbs, your choice (I used parsely, rosemary and thyme) About 1 1/2 tsp dry each

Add yeast to warm water in a bowl. Let stand until foamy, about 5 minutes. Combine the flour, salt and herbs in a large mixing bowl. Make a “well” in the middle of the flour mix and pour the water/yeast mixture into the well. Stir until dough can be gathered into a ball. Knead dough until smooth. Place dough in a large, lightly oiled bowl. Cover with a damp towel (or plastic wrap) and place in a dry, draft-free place until dough has doubled in size, approximately 1 to 2 hours. PUnch down dough and place on a lightly floured surface. Divide dough into 12-18 equal pieces. Roll into circles. Heating a non-stick fry pan to medium high, quickly “dry fry” them 1 to 2 minutes on each side. (Dough will get bubbly, don’t turn the first side until you see bubbles form.) Let cool and store in an airtight container.

Sauté 1 onion in non-stick pan until dark golden brown. Add 2 cloves garlic, chopped. Cook until garlic is fragrant. Add 1 cup dried lentils, rinsed and picked over. Add 3 cups water or chicken stock. Cover and cook until lentils are tender, about 25mins. Add 1 large can tomatoes. Add 1 tsp cumin, 1/2 tsp. allspice. Cook another 10 min.

1 tsp. Olive oil
1 cup Onions, sliced or chopped
2 Sweet potatoes (1 lb)
1/2 cup Vegetable stock
salt and pepper to taste
1/2 T. Honey (optional)

In nonstick skillet, heat oil over medium heat; cook onions, stirring occasionally, for 5 minutes or until softened. Meanwhile, peel potatoes; cut into 1/2-x 1/2-inch thick strips; add to skillet along with stock. Cover tightly; simmer, stirring every 5 minutes, for about 15 minutes or until potatoes are tender. Stir in salt and pepper. Toss with honey if you like. Honey included in nutritional information.

Yield: 4 servings
Calories: 102
Fat: 1.5g
Fiber: 1.2g

1 clove garlic, diced
1/4 cup diced onion
2 1/2 tsp flour
6 oz. evaporated skim milk
3/4 cup skim or 1% milk
1/2 tsp salt
1/4 tsp red pepper
Nonstick vegetable cooking spray
4 1/2 cups (2 1/2 lb) thinly sliced red potatoes
1/2 cup low-fat shredded Cheddar or Swiss cheese
1/3 cup Parmesan cheese

In a nonstick saucepan, sauté garlic and onion until tender. Add flour and mix well. Add milk and seasonings. Cook until slightly thickened, stirring constantly, about 2 minutes. Alternate layers of potato, cheese, and sauce in a 2 qt. baking dish that has been coated with vegetable spray. Bake at 350 degrees for 45 minutes or until bubbly and golden brown. Let stand 20 minutes before serving.

Yield: 8 servings
Serving Size: 1/2 cup