Kristen's Recipes – Page 253 – (Sometimes) Healthy Recipes

2 tsp. Benecol / Smart Balance Margarine Spread
1/2 C. Onion, sliced
1/2 C. Red Bepp Pepper, sliced
1/2 C. Zucchini, sliced
2 small Plum Tomatoes, diced
1 T. fresh Basil, chopped
Freshly Ground Black Pepper
1/2 C. Egg Beaters
1/2 C. 1% (or fat free) Cottage Cheese
1/4 C. Evaporated Skim Milk
3/4oz. reduced fat Monterey Jack (or other) Cheese

Coat an overproof 10″ skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper and zucchini and sauté over medium-low heat until vegetables are lightly browned, 2-3 minutes. Add tomatoes, basil and pepper and stir. Cook until flavors are blended and all is warmed through, 2-3 minutes, and remove from heat. Preheat the boiler. In a blender combine egg beaters, cottage cheese and milk and process until smooth. Pour egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and top is only slightly wet. Transfer the skillet to the broiler and broil until the top is fully set and starting to brown, 2-3 minutes. Sprinkle with cheese and continue to cook under the broiler until the cheese melts.

Notes: I have made this twice. Once it came out fine (if a little soft), and the other time it didn’t set up at all — it stayed a pourable mess. I’m going to try it one more time, and perhaps use just a little bit less milk and cottage cheese to see if that helps.

Yield: 2 servings
Serving Size: 1/2 10″ frittata

Calories: 231
Fat: 10g
Fiber: 2g

Marbled Chocolate & Banana Bread

August 31, 2003 Kristen

from Cooking Light Magazine, September 2003

2 C. Flour
3/4 tsp. Baking Soda
1/2 tsp. Salt
1 C. Sugar
1/4 C. Butter, softened
1 1/2 C. mashed ripe Banana (about 3 bananas)
1/2 C. Egg Beaters
1/3 C. plain low fat Yogurt
1/2 C. semisweet chocolate chips

Preheat oven to 350 degrees. Light spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda ans salt, stirring with a whisk. Place sugar and butter in a large bowl, beat with a mixer at medium speed until well blended, about 1 minute. Add banana, egg substitute and yogurt; beat until blended. Add flour mixture and beat at low speed until just moist. Place chocolate chips in a medium microwave safe bowl and microwave on high 1 minute, or until almost melted, stirring until smooth. Cool slightly. Add 1 C. batter to chocolate, stirring until well combined. Spoon chocolate batter alternately with plain batter into an 8 1/2″ x 4 1/2 ” loaf pan that has been coating with cooking spray. Swirl batters together slightly using a knife. Bake at 350 degree for 1 hour and 15 minutes, or until wooden pick inserted in center comes otu clean. Cool 10 minutes on a wire rack; remove from pan.

Yield: 1 loaf, 16 slices
Serving size: 1 slice

Calories: 183
Fat: 4.7g
Fiber: 1.3g

Notes: This is wonderful tasting bread, but I think slicing the loaf into 16 slices is unrealistic. Maybe I just had the wrong knife, or maybe I didn’t let it cool long enough, but I was just getting crumbles when I tried a 1/16th cut. I ended up slicing the loaf into 12 slices, which made each 244 calories. 244 calories for a slice of bread isn’t exactly what I’d call cooking light. But I have to admit, it was sweet and moist and good, especially smeared with a T. of peanut butter. But it wasn’t as filling for the calories as another option. I’ll probably have a few more slices over the next few days rather than throw it away, but not make this again until I’m at goal and maintenance.

Tofu Piccata

August 30, 2003 Kristen

Two 12-oz. boxes firm tofu (regular or Lite), each cut crosswise into six slices
Marinade:
1 tsp. grated lemon zest
Juice of 1 lemon
1/2 C. dry white wine
1/3 C. mellow white miso
1 small garlic clove, minced
1 T. extra virgin olive oil

1/2 C. all-purpose flour
1 T. extra virgin olive oil
1 1/2 T. capers, rinsed and drained

Preheat the oven to 375· F. Cover a large baking sheet or shallow pan with foil. Coat the foil with cooking spray. Arrange the sliced tofu in one layer on a jelly roll pan or cookie sheet. Bake until the tofu has released several T. of water, and lightly resists being pressed with your finger in the center of a slice, instead of shattering, 20-25 minutes. This step can be done ahead. The firmed tofu can be cooled, covered, and refrigerated for 24 hours. For the marinade, combine the lemon zest and juice in a small saucepan with the wine, miso, garlic, and 1 T. of the olive oil. Add 1/4 C. water. Bring the marinade to a boil over high heat. Cook it for 1 minute. Place the tofu in a shallow baking dish just large enough to hold the slices in one layer. Pour the hot marinade over the tofu. Bake the tofu until the marinade has dried to a moist paste on top, 30 minutes. Cool the tofu in the pan, with the marinade. It will become firm enough to handle gently without breaking. Using a pancake turner, transfer the tofu to paper towels and pat it dry. If there is excess coating, scrap it off and mix it back into the marinade remaining in the pan. Sprinkle the flour to cover a dinner plate. Dredge the tofu slices in the flour, turning so it is coated on all sides. Heat the oil in a nonstick skillet over medium-high heat. Sauté the tofu until it is golden brown the bottom, about 2 minutes. Turn and brown on the other side, 1-2 minutes. Pour the reserved marinade into the skillet. Add the capers When the liquid boils, place 3 slices of tofu on each of 4 dinner plates. Spoon the sauce over them, dividing it evenly among the plates. Serve immediately.

Yield: 4 servings
Calories: 220
Fat: 7g
Fiber: 1g

Zucchini Ribbons

August 30, 2003 Kristen

1 lemon, juiced
1 T. extra-virgin olive oil
Coarse grained salt and cracked black pepper
1 tsp. green peppercorns, drained and smashed
1 zucchini, sliced lengthwise into paper thin slices
Parmesan, sliced into long curls

Whisk together the lemon juice, olive oil, salt, pepper, and green peppercorns. Taste and adjust seasonings. Roll each zucchini slice into a coil and place on serving plate. Pour dressing over zucchini. Drop Parmesan shavings over the plate. Serve immediately.

Yield: 6 servings

Calories: 63
Fat: 4.8g
FIber: .5g

Note: To make zucchini ribbons, cut a thin slice off the zucchini, discard. Place zucchini cut side down on a cutting board so it doesn’t roll. Drag a sharp carrot peeler across the zucchini, pressing down hard as if you were peeling a carrot. You will get nice long ribbons and if you don’t so what! The dressing is delicious and presentation doesn’t always matter! Do the best you can and move on.

Baked Fish with Olive Crumb Coating

August 29, 2003 Kristen

2-1/4 pounds red snapper or other lean white fish fillets
Cooking spray
3 T. lemon juice
1/3 C. dry breadcrumbs
1/3 C. chopped green olives
1 T. olive oil
2 tsp. dried oregano
1 tsp. bottled minced garlic
1/4 tsp. white pepper
1 (2.25-ounce) can chopped ripe olives, drained
6 lemon wedges

Preheat oven to 450°F. Arrange fish in a 13×9 inch baking dish coated with cooking spray; sprinkle with lemon juice. Combine the breadcrumbs and the next 6 ingredients (breadcrumbs through ripe olives); stir until moist. Spread the olive mixture evenly over fillets, pressing firmly to coat. Bake at 450°F for 12 minutes or until fish flakes easily when tested with a fork. Serve fish with lemon wedges.

Yield: 6 servings
Serving size: 5 oz. fish

Calories: 229
Fat: 6.7g
Fiber: 0g

Spicy Tofu Triangles

August 29, 2003 Kristen

1 12-oz. package extra-firm, tub-style tofu (fresh bean curd), chopped
1/2 C. finely chopped fresh shiitake or button mushrooms
1/3 C. thinly sliced green onions
1/4 C. finely chopped canned water chestnuts
2 T. bottled hoisin sauce
2 tsp. Oriental chili sauce with garlic
1 tsp. soy sauce
48 wonton wrappers
Nonstick cooking spray
Teriyaki sauce or prepared Chinese-style hot mustard (optional)

For filling, in a large bowl combine tofu, mushrooms, green onions, water chestnuts, hoisin sauce, chili sauce, and soy sauce. Spoon about 1 T. of the filling into the center of each wonton wrapper. Brush edges of wrapper with water. Fold one corner of wrapper to opposite corner to form a triangle; press edges to seal. Lightly coat large baking sheets with cooking spray. Place the wonton triangles on prepared baking sheets. Lightly coat the triangles with cooking spray. Bake in a 4000 oven about 10 minutes or until triangles are crisp and golden brown. Drain on paper towels. If desired, serve the hot triangles with teriyaki sauce.

Yield: 48 Triangles
Calories: 32
Fat: 0g
Fiber: 0g

Cheddar Cayenne Twists

August 28, 2003 Kristen

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

Barbeque Pork Chops

August 28, 2003 Kristen

Sauce:
1/4 cup packed brown sugar
1/4 cup ketchup
1 T. Worcestershire sauce
1 T. low-sodium soy sauce

Remaining ingredients:
6 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
1 tsp. dried thyme
1 tsp. garlic salt
1/4 tsp. ground red pepper
Cooking spray

Prepare grill or broiler. To prepare sauce, combine the first 4 ingredients in a small bowl. Place 1/4 cup sauce in a small bowl, and set aside. Trim fat from pork. Combine the thyme, garlic salt, and pepper; sprinkle over pork. Place pork on a grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side, basting with remaining sauce. Serve pork chops with reserved 1/4 cup sauce.

Yield: 6 servings
Serving size: 1 pork chop and 1-1/2 T. sauce

Calories: 244
Fat: 11g
Fiber: 0g

Ginger Baked Chicken

August 27, 2003 Kristen

4 4oz. Chicken Breasts
1/4 C. Low sodium Soy Sauce
1/4 C. White Wine
1/4 C. Orange Juice
1/4 tsp. Garlic Powder
1/4 tsp. Ground Ginger

Combine last 5 ingredients and pour over chicken and marinade at least an hour, turning chicken occasionally. Place chicken in a baking dish sprayed with a little nonstick cooking spray and bake at 350 degrees for 15 minutes. Turn chicken and bake until tender, basting frequently with sauce.

Yield: 4 Servings
Serving Size: 4oz. Chicken Breast

Calories: 146
Fat: .5g
Fiber: 0g

Note: I made this again tonight after several months and I have to admit that I found it way too salty. I did throw in a T. of hoisin, which may have been part of the problem, but even with low sodium soy sauce, it was almost unbearably salty for me. However, I have been on a low sodium plan over a year; given up the salt shaker completely. I love the combonation ginger and orange though, next time I will half the amount of soy sauce that I use and see how it fares.

Big Batch Lemon Muffins

August 27, 2003 Kristen

1 1/2 C. Unbleached all-purpose flour
1 1/2 tsp. Cream of tartar
1 T. Baking powder
1/4 tsp. Sea salt
1/4 tsp. Ground nutmeg
1 1/2 ups Whole wheat flour
1/2 C. Wheat germ
10 1/2 oz. Soft silken tofu, drained
1/4 C. Lemon juice
2 T. Egg replacer
1/2 C. Water
1/2 C. Natural applesauce
1 C. Brown sugar
1/2 C. Light corn syrup
1/2 C. White grape juice concentrate, – (frozen, thawed)
1 tsp. Vanilla extract
1 tsp. Grated lemon peel
1/2 tsp. Cinnamon

Preheat oven to 400 F. Oil and lightly flour muffin pans. Sift all-purpose flour, cream of tartar, baking powder, salt and nutmeg into a large bowl. Stir in whole wheat flour and wheat germ. Set aside. Place tofu and 2 T. lemon juice in a food processor and blend until smooth. Set aside. In a small bowl, whisk egg replacer with water until foamy. In a medium-size bowl, mix applesauce, brown sugar, corn syrup and juice concentrate. Stir in egg replacer, vanilla, lemon peel and remaining 2 T. lemon juice. Add applesauce mixture to dry ingredients alternately with tofu mixture, stirring after each addition. Fill muffin C. 2/3 full with batter and lightly dust surface of each with cinnamon. Bake until muffins are light brown and toothpick inserted into center of muffin comes out clean, about 18 minutes. Turn out to cool on a wire rack. Serve warm or wrap and store at room temperature when cool.

Makes 24 Muffins
Calories 143
Fat 2 g
1g fiber

Espresso Cake

August 26, 2003 Kristen

2/3 cup whole-wheat pastry flour
1/4 cup unbleached all-purpose flour
1 cup raw cane sugar
2/3 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/2 cup puréed prunes or applesauce
3 egg whites
1 tsp. pure vanilla extract
1 cup coffee

Preheat the oven to 350F (175C). Spray a 9-inch cake pan with cooking spray and dust with additional cocoa powder; set aside. In a medium bowl, combine the flours, sugar, cocoa, baking powder, baking soda, and salt; set aside. In another bowl combine the prune purée, egg whites, vanilla and coffee. Mix the wet ingredients into the dry ingredients. Pour into the prepared cake pan. Bake for 20 to 25 minutes or until a toothpick inserted in the middle of the cake comes out clean. Cool the cake in the pan on a wire rack for 10 minutes. Run a knife around the edge of the cake and invert cake on rack to cool completely.

Yield 14 wedges

Calories 80
Total Fat 0.5g
Dietary Fiber 2g

Sauté of Carrots and Chayote Squash

August 26, 2003 Kristen

3 large carrots, peeled
1 1/2 lb. chayote squash, peeled and cut into julienne strips
Butter-flavored cooking spray
2 large garlic cloves minced
4 sprigs of fresh thyme or 1/4 tsp. crushed dried
salt (optional) and freshly ground pepper
2 T. (30 ml) fresh lemon juice

Blanch carrots in boiling water for 3 minutes. Drain and refresh under running cold water. Cut carrots into thin julienne strips. Lightly spray a large nonstick skillet with cooking spray. Place over medium heat. Add the carrots, chayote, garlic, and thyme. Cook, stirring frequently, until vegetables are crisp-tender, about 10 minutes. Season with salt (if using) and pepper to taste. Toss with lemon juice. Serve at once.

Yield: 12 servings
Calories: 23
Fat: trace
FIber: 2g

Outback Wedge Salad

August 25, 2003 Kristen

Dressing Ingredients:

1/2 cup mayonnaise
1/2 cup sour cream
1/2 cup buttermilk
1 tablespoon white wine vinegar
2 teaspoons Worcestershire sauce
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dry mustard
1 teaspoon black pepper
1/2 teaspoon salt
2 teaspoons sugar
6 ounces crumbled blue cheese

1/2 cup balsamic vinegar
1/8 cup honey
1/4 teaspoon salt

6-8 strips bacon
1 C. Grape Tomatoes, halved
1/4 red onion, thinly sliced
1 head iceberg lettuce, quartered
Blue Cheese Crumbles

For the Dressing: In a large, combine mayonnaise, sour cream, and buttermilk. Mix well. Fold in remaining ingredients and let dressing rest in refrigerator for up to 24 hours for best flavor.

In a small saucepan combine vinegar, honey and salt. Bring to gentle simmer and cook until reduced to a thick syrup. Set aside to cool. Meanwhile, cut bacon into 1/2-inch pieces and fry until crispy. Set aside.

For the Assembly: On one large plate or on four individual serving dishes, arrange and top lettuce wedges evenly with a spoonful (or two) of dressing, tomato, red onion and bacon. Drizzle with balsamic glaze. Top with blue cheese crumbles.

Onion Lover’s Twist

August 25, 2003 Kristen

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.

Onion Lover’s Twist

August 25, 2003 Kristen

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

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

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

Ravioli with Sausage Sauce

August 24, 2003 Kristen

2 lg. Onions, sliced
3 cloves Garlic, sliced
1/2 pound Italian-style Turkey Sausage Links, casings removed
3/4 C. Chicken Broth
2 9oz. packages Light Cheese Ravioli
4oz. assorted sliced Mushrooms
2 medium Tomatoes, diced
1/2 tsp. Salt
1/4 tsp. Fennel Seeds, crushed
1/4 tsp. Black Pepper
2 small bunches Arugula or Spinach, chopped (about 3/4 pound total)

Coat large skillet with cooking spray. Add onions and garlic; cook over medium high heat five minutes, adding 2 T. water halfway through. Stir in sausage, breaking up clumps; cook until no longer pink, 5 minutes, adding 1/4 C. broth halfway through. Cook ravioli according to package directions, drain. While Ravioli are cooking, add mushrooms and 1/2 C. broth to the pan; simmer 3 minutes. Add tomatoes and seasonings and cook 3 minutes. Add remaining broth and Arugula; cook 2 minutes. Stir ravioli into sausage mixture.

Makes 6 servings
290 calories
7.8g fat
3g fiber

Notes: Had this tonight, and it was pretty good. However, I halved the ravioli and the meat and left the veggie amounts as listed (it’s just two of us after all) which according to my crosstrainer brought the calories down to about 200 for a hearty serving (about a third of the pan).

Malcolm would have liked to have some tomato sauce in it to make it more spaghetti-y, but I thought it was tasty as is. I served it with “caesar” salad made with fat free dressing, fat free croutons and a sprinkle of parmesan, and some warmed breadsticks. Good stuff. I’ll make it again

Crisp-and-Spicy Cheese Twists

August 24, 2003 Kristen

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

Beef Tenderloin with Garlic-Horseradish Crust

August 23, 2003 Kristen

1 whole garlic head
Olive oil-flavored cooking spray
1/3 C. Grated Horseradish
1/4 tsp. Dried basil
1/4 tsp. Dried thyme
1/4 tsp. Black pepper
1 (3-pound) beef tenderloin

Preheat oven to 350. Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350; for 1 hour; cool 10 minutes. Increase heat of oven to 400. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended. Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400; for 40 minutes or until thermometer registers 145; (medium-rare) to 160; (medium). Place tenderloin on a platter to rest. Cover and let stand 10 minutes before slicing.

Chipotle Glazed Pork Tenderloin

August 23, 2003 Kristen

2 (about 1-1/2 to 2 pounds) pork tenderloins
2 canned chipotle chilies in adobo sauce
2 cloves garlic
2 T. hoisin sauce
3 T. honey
1/3 C. chopped fresh cilantro, loosely packed

Preheat oven to 450 degrees. Pat pork dry. Season with salt and pepper. Place on foil-lined baking sheet. Puree chipotles in adobo sauce with garlic, hoisin and honey. Stir in cilantro. Spread chile mixture over top and sides of pork. Roast in middle of oven for 30 minutes or until center registers 155 degrees. Allow to rest 5 to 10 minutes before cutting into thin slices.

Yield: 6 servings
Serving Size: 4 oz.

Calories: 230
Fat: 6g
Fiber: 0g

Orange-Hoisin Glazed Roasted Chicken and Vegetables

August 22, 2003 Kristen

4 Bone-in chicken breast halves, with skin
1/2 C. Water
2 C. Baby cut carrots
2 C. Sugar snap peas
1/4 C. Orange marmalade
2 T. Hoisin sauce
1 T. Oil
1/4 tsp. Salt

Heat oven to 425 degrees. Arrange chicken, skin side up, in ungreased 15x10x1-inch baking pan. In small bowl, combine all glaze ingredients; mix well. Brush about 2 T. glaze over chicken. Bake at 425 degrees for 25 minutes. Meanwhile, in medium saucepan, bring water to a boil. Add carrots; bring to a boil. Cover; simmer 8 to 10 minutes or until carrots are crisp-tender. Drain. Add carrots and sugar snap peas to baking pan. Brush chicken and vegetables with remaining glaze. Bake an additional 15 to 20 minutes or until chicken is fork-tender, its juices run clear and vegetables are tender.

Yield: 4 Servings
Calories: 330
Fat: 11g
Fiber: 1g

Mini Whole Wheat Foccacia Bread

August 22, 2003 Kristen

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

Lentils with Love

August 21, 2003 Kristen

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!

Beef and Peppers in Black Bean Sauce

August 21, 2003 Kristen

8 oz. lean beef Sirloin beef sliced thin
3 Bell Peppers (any color)
1/2 small onion
2 sticks of celery
1/2 tsp. of salt
1/2 tsp. soy sauce
1 tsp. black bean sauce
2 cloves garlic
3 slices ginger
1/2 C. stock or hot water
2 T. oil for cooking

Marinade:
1/4 tsp. salt
1/2 tsp. sugar
1/2 T. soy sauce
2 T. oil

Place the beef in a bowl, and stir in the marinade ingredients. Marinate beef for approximately thirty minutes. While beef is marinating, prepare the vegetables. Cut peppers, onion, and celery into 1/2 inch pieces. Mix the garlic cloves and ginger with the black beans and chop finely. Heat wok and add 2 T. oil. When oil is ready, add 1/2 of the black bean, garlic, and ginger mixture. Mix and add the beef. Stir-fry until the beef is approximately 60 – 65 percent cooked. Remove the beef and set aside. Add the rest of the bean mixture, onions and celery. Stir-fry for 3 – 4 minutes and add the peppers. Stir-fry for a couple of minutes longer and add 1/2 C. of stock or hot water. Bring to a boil, cover and simmer for a couple of minutes. Mix, taste, and adjust the seasoning if necessary. Add the beef. Mix and serve immediately.

Yield: 4 servings
Calories: 263
Fat: 18g
Fiber: 3g

Vegetable-Rich Five Alarm Chili

August 20, 2003 Kristen

1 lb. Lean Ground beef (nutritional info based on 7% fat beef)
1 – 2 onions, chopped
2-3 Cloves Garlic, minced
1-2 Bell Peppers, seeded and chopped
1-2 C. sliced raw Mushrooms
14oz. Can Pinto or Black beans, drained
28oz. Canned Tomatoes, drained
1 tsp. Oregano
1/2 tsp. Cumin
1/2 tsp. Cayenne pepper
1/2 tsp. Black pepper

Brown meat in non-stick Dutch oven or large pot along with onion, bell pepper and garlic over medium heat until meat is fully cooked. Drain off any oil. Add spices and beans, stir for one minute, cooking over medium heat. Add tomatoes and bring to a boil. Stir in mushrooms. Lower heat and simmer on low for 10-15 minutes, stirring occasionally.

Yield: 4 servings
Serving Size: 1/4 recipe, between 1-2 C. depending on how many veggies are added

Calories: 275
Fat: 8.5g
Fiber: 6.2g

Notes: I generally use 1 onion, 2 peppers, and 2 cups of mushrooms to really bulk up the chili and make it more filling.

Shells With Black Bean Sauce

August 19, 2003 Kristen

1 green bell pepper; chopped
1 onion; chopped
1 clove garlic; minced
1/2 tsp. dried oregano
1/2 tsp. ground cumin
1 tsp. olive oil
2 can tomato sauce; low-sodium; 8oz each
1 can black beans; (15oz) rinsed and drained
1 dash hot-pepper sauce (to taste)
8 oz. shell pasta; cooked
1/2 C. shredded nonfat cheddar cheese

Sauté peppers, onions, garlic, oregano and cumin in olive oil over medium heat under tender, about 1-3 minutes. Add tomato sauce, beans and hot-pepper sauce. Bring to a boil; reduce heat; cook for 10 minute. Top with pasta. Top with cheese.

Yield: 6 servings
Calories: 309
Fat: 2g
Fiber: 8g

Beef & Rice Casserole

August 19, 2003 Kristen

1/2 pound ground round
1 cup chopped onion
1 cup chopped green bell pepper
1/4 cup water
1 T. chili powder
2 tsp. ground cumin
1-1/2 tsp. sugar
1/2 tsp. dried oregano
1 (14.5-ounce) can diced tomatoes, undrained
1 (4.5-ounce) can chopped green chiles, drained
3 cups cooked long-grain rice
1 cup fat-free sour cream
1/2 cup sliced green onions
1/4 cup skim milk
3/4 cup (3 oz.) reduced-fat sharp cheddar cheese

Preheat oven to 375. Cook first 3 ingredients in a large nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Add water and next 6 ingredients (water through chiles); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer an additional 2 minutes. Remove from heat; set aside. Combine the rice, sour cream, sliced green onions, and milk in a bowl. Spoon rice mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese. Bake at 375&176; for 10 minutes or until thoroughly heated. Let stand 5 minutes before serving.

Yield: 6 Servings
Serving Size: 1/6 recipe, about 1 C.

Calories: 353
Fat: 14.6
Fiber: 1.1

Notes: I am generally a fan of casseroles because they are easy. Cook and toss everything together and let it bake until done. Easy easy. Since most classic casseroles are loaded with butter, whole milk, cream of X soups, and so on, I am always on the look out for healthy versions that don’t sacrifice taste.

To make it easier at dinner time, cook extra rice at another meal and then keep it in the fridge until you need it for the casserole. Serve with a salad and a cooked veggie and there’s a good hearty meal for ya.

I thought this casserole tasted OK but Malcolm didn’t care for it, probably because of the large chunks of tomatoes.

Lime Grilled Chicken with Black Bean Sauce

August 18, 2003 Kristen

3 T. fresh lime juice
2 T. vegetable oil
1/4 tsp ground red pepper
4 cloves garlic, crushed
4 skinned, (4-oz.) boned chicken breast halves
1 vegetable cooking spray
2 C. water
1/2 C. diced red bell pepper
1 T. chopped purple onion
1 C. drained canned black beans
1/2 C. unsweetened orange juice
2 T. balsamic vinegar
1/4 tsp salt
1/8 tsp freshly ground black pepper
2 cloves garlic, crushed
1 fresh cilantro sprigs (optional)

Directions: Combine first 4 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and marinate in refrigerator 8 hours, turning bag occasionally. Remove chicken from bag, reserving marinade. Coat the grill rack with cooking spray; place on grill over medium-hot coals. Place chicken on rack, and cook 10 minutes on each side or until chicken is done, basting occasionally with reserved marinade. Set aside, and keep warm. Bring water to a boil in a small saucepan; add bell pepper and onion. Cook 30 seconds; drain. Plunge into ice water; drain well. Set aside. Position knife blade in food processor bowl; add beans and next 5 ingredients. Process until smooth. Pour into a saucepan, and cook over medium heat until heated. Spoon 1/4 C. plus 1 T. bean mixture onto each of 4 serving plates. Place 1 chicken breast half on top of sauce; top each with 2 T. bell pepper mixture. Garnish with fresh cilantro, if desired.

Yield: 4 servings
Calories: 263
Fat: 7.8g
FIber: 2.3g

Orange French Toast

August 18, 2003 Kristen

1/2 C. Egg Beaters (or amount equal to 2 eggs of another substitute)
1/3 C. orange juice
1/2 tsp. vanilla extract
4 slices whole-wheat bread

Beat egg substitute, orange juice, and vanilla extract in a flat bowl or pan until well combined. Dip bread in batter to coat both sides. Cook over medium heat in a skillet with a nonstick surface or one sprayed with nonstick vegetable coating browning both sides of each slice. Serve with margarine, pureed berries, low-calorie jam, sugar free syrup or hot orange sauce.

Yield: 2 Servings
Serving Size: 2 slices French Toast

Calories: 221
Fat: 2g
Fiber: 4g

Notes: If you use a soft white bread, it gets very soggy and doesn’t set up; You need a hearty whole wheat bread since the egg mixture is thinned out with the juice. Even then, don’t expect “hard” French Toast, its still somewhat soft. The orange flavor is VERY subtle, I used orange extract instead of vanilla after the first time and liked it with a slightly stronger orange taste.

The bread that I use is about 85 calories a slice with 2g of fiber, and nutritional information based on that. Sometimes to save carb calories, I will just have one slice, cut it in half and layer it with the orange sections in the hot orange sauce to make it LOOK like more, since I usually also have a protein with my breakfast too.

Stir-Fried Vegetables in Black Bean Sauce

August 17, 2003 Kristen

1 T. vegetable oil
2 carrots, peeled and cut into strips
1 C. cauliflower florets
1 garlic clove, peeled and minced
1 tsp. peeled and minced fresh ginger
1 pound zucchini, halved lengthwise and cut into strips
1 red bell pepper, seeded, deribbed and cut into strips
2 tsp. black bean sauce
2 tsp. low-sodium soy sauce
1 T. dry Sherry
2 tsp. cornstarch dissolved in 2 T. water or chicken stock

In a large, deep nonstick frying pan or wok over medium-high heat, warm the vegetable oil, swirling it around in the pan. When it is hot, add the carrots, cauliflower, garlic and ginger and cook, tossing occasionally, until coated with the oil and lightly glazed, about 1 1/2 minutes. Add the zucchini, bell pepper and bean sauce and continue to cook, stirring constantly, until all the vegetables are beginning to soften, 3 to 4 minutes. Add the soy sauce, Sherry, and cornstarch mixture, stir to mix well and cook, stirring, until slightly thickened, 1 minute longer. To serve, transfer to a serving bowl.

Yield: 4 servings
Calories: 89
Fat: 4g
Fiber: 3g

Hot Orange Sauce

August 17, 2003 Kristen

1/4 cup orange juice
1 1/2 tsp. sugar
1 tsp. cornstarch
1/4 tsp. grated orange zest
1/8 tsp. vanilla
1/2 cup orange sections

In a small saucepan, stir together the orange juice, cornstarch, and sugar. Bring to a boil over medium heat, stirring constantly. Boil for one minute. Stir in orange rind, vanilla, and orange.

Yield: 2 servings

Calories: 40
Fat: 0g
Fiber: 1g

Roasted Dijon New Potatoes

August 16, 2003 Kristen

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

Double-Quick Corn Bread

August 16, 2003 Kristen

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 😀

Oriental Rutabaga & Carrot Slaw

August 15, 2003 Kristen

3 C. grated Rutabega
3 C. grated Carrot
3 chopped Green Onions

Dressing:
2 T. lemon juice
2 T. rice vinegar
2 T. sugar
2 tsp. soy sauce
1/4 tsp. chili-garlic sauce (optional)
2 T. vegetable oil
1 tsp. sesame oil
Salt and pepper

In large bowl, toss together rutabaga, carrot, and green onion. In separate bowl, whisk together lemon juice, vinegar, sugar, soy sauce, chili-garlic sauce (if using), vegetable oil, and sesame oil; pour over vegetables and toss until vegetables are evenly coated. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 138
Fat: 5.7g
Fiber: 2g

Mini Turkey Empanadas

August 15, 2003 Kristen

1 Pound Ground Turkey
1 Cup chopped sweet onion
1/2 Cup chopped green bell pepper seeded
1 Clove garlic minced
16 oz. canned crushed tomatoes drained
1 T. dried parsley
1 T. fresh cilantro
1 tsp. cumin
1/2 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
1/8 tsp. black pepper
2 15-Ounce Packages refrigerated pie crusts
As needed vegetable cooking spray
As needed fresh cilantro sprigs

In large non-stick skillet over medium-high heat, sauté turkey, onion, green pepper and garlic 5 to 6 minutes or until turkey is no longer pink and vegetables are tender. Stir in tomatoes, parsley, cilantro, cumin, oregano, pepper flakes and black pepper. Reduce heat to medium and cook 10 to 15 minutes, stirring constantly, or until liquid is evaporated. Remove skillet from heat and allow to cool. Using 3-inch round biscuit cutter, cut 12 rounds from each of the four pie crusts, combining remaining crust to yield 48 rounds. Spoon heaping tsp. of filling in center of each round. Fold each pastry in half and pinch edges together to seal. Place empanadas on two cookie sheets (10 x 15-inch) lightly coated with vegetable cooking spray. Bake at 400 degrees F 15 to 20 minutes or until mini empanadas are golden brown. Garnish with additional cilantro sprigs.

Yield: 16 servings
Servings Size: 3 empanadas

Calories: 179
Fat: 12g
Fiber: 1g

Notes: The frozen pie crust that I used to calculate the nutrtional information has a total of 1760 calories and 128g of fat. You could bring down the calories/fat in this recipe by making your own crust, using a whole wheat recipe or maybe one with yogurt cheese, both of which I have around and will post at some point. The recipe without piecrust is 1099 calories and 65g of fat for the 16 servings. Add in the nutrtional values for your crust, then divide by 16.

Asian Flavors Pasta

August 14, 2003 Kristen

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.

Low-Fat Carrot Cake

August 14, 2003 Kristen

2-1/2 c. all-purpose flour
2-1/2 tsp. ground cinnamon
1-1/2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1/2 tsp. salt
2 lg. egg whites
1 lg. whole egg
1-1/2 c. sugar
1/2 c. applesauce
1/2 c. buttermilk
2 T. canola oil
1/2 lb. carrots, peeled and shredded (about 2 c.)

Cream Cheese Glaze:
2 oz. 1/3-less-fat cream cheese, at room temp.
1/4 c. confectioners’ sugar

Heat oven to 350 degrees. Coat 12-C. bundt pan with cooking spray. In lg. bowl, whisk together flour, cinnamon, baking powder, baking soda, cloves, nutmeg and salt. In lg. bowl, on low speed, beat egg whites, whole egg, sugar, applesauce, buttermilk and oil until blended. Beat in flour mixture just until combined. Fold in carrots. Pour into prepared pan; spread evenly. Bake in 350 degree oven until cake tester inserted in center of cake comes out clean, 45 to 50 min. Let cool in pan on rack 10 min. Invert cake onto rack; let cool. Cream Cheese Glaze: In sm. bowl, beat together cream cheese, confectioners’ sugar and 2 to 2-1/2 tsp. water to make pourable glaze. Spoon cream cheese glaze over bundt cake. Refrigerate until set, about 30 min.

Yield: 16 servings
Calories: 195
Fat: 3g
FIber: 1g

Tarragon Chicken Salad Sandwiches

August 13, 2003 Kristen

1-1/4 pounds boneless skinless chicken breasts, cooked
1 C. thinly sliced celery
1 C. seedless red or green grapes, cut into halves
1/2 C. raisins
1/2 C. plain nonfat yogurt
1/4 C. reduced-fat mayonnaise or salad dressing
2 T. finely chopped shallots or onion
2 T. minced fresh tarragon or 1 tsp. dried tarragon
leaves
1/2 tsp. salt
1/8 tsp. white pepper
6 lettuce leaves
6 whole wheat buns, split

Cut chicken into scant 1/2-inch pieces. Combine chicken, celery, grapes and raisins in large bowl. Combine yogurt, mayonnaise, shallots, tarragon, salt and pepper in small bowl. Spoon over chicken mixture; mix lightly. Place 1 lettuce leaf in each bun. Divide chicken mixture evenly; spoon into buns.

Yield: 6 servings
Calories 353
Total Fat 7g
Fiber 4g

Asian Pot Roast

August 13, 2003 Kristen

1-14.5 oz can chicken broth (or equivalent homemade)
2 tsp. minced fresh ginger
4 garlic cloves, peeled and halve
1/2 C. Soy sauce
2.5 -3 lb. lean boneless beef pot roast or beef top round steak, trimmed of fat and cut into 3 or 4 chunks
2 large onions, sliced and separated into rings
1/4 cup Flour

In a 3.5 or 4 quart crockpot, mix together the chicken broth, ginger, garlic and soy sauce. Place the beef chunks in the broth mixture. Top with onion slices. Cover and cook on Low 8 to 9 hours, or until the beef is tender. If necessary, skim off any fat from the juices. In a small bowl, whisk together the flour and 3/4 cup liquid from the crockpot until smooth. Stir the flour mixture back into the liquid in the crockpot. Increase to heat to High and cook, uncovered 30 to 40 minutes longer, or until the sauce is thickened slightly. Cut the meat into slices before serving. Serve the meat and sauce over hot steamed rice along with stir-fried vegetables.

Capt’n Bobino’s Fisherman-style Crab

August 12, 2003 Kristen

Capt’n Bobino’s Fisherman-style Crab

2 cooked Dungeness crabs (about 2 lb. each), cleaned and cracked

1 lb. boned, skinned, firm white-fleshed fish such as halibut

3/4 C. (3/8 lb.) butter

1/4 C. olive oil

1/4 C. minced garlic

1 C. dry sherry or dry white wine

1/3 C. lemon juice

1/2 C. chopped parsley

Salt and pepper

8 oz. dried angel hair pasta

Lemon wedges

1 baguette (about 8 oz.), sliced

In a 5- to 6-quart pan over high heat, bring 4 quarts water to a boil. Rinse crabs and fish and pat dry; cut fish into 1- to 1 1/2-inch pieces.3. Add butter and olive oil to a 12-inch frying pan (with sides at least 2 1/2 in. tall) or 14-inch wok over medium-high heat; when butter is melted, add garlic and stir just until fragrant, 1 to 2 minutes. Add fish and turn pieces occasionally until beginning to brown, 2 to 3 minutes. Pour in sherry and lemon juice; gently add crabs. Sprinkle with parsley. Cover and simmer until crabs are hot and fish is opaque but still moist-looking in the center (cut to test), 5 to 6 minutes. Add salt and pepper to taste. Meanwhile, add angel hair pasta to boiling water; cook, stirring occasionally, until barely tender to bite, 3 to 4 minutes. Drain pasta well and spread in the bottom of a wide serving bowl. Pour crab mixture over pasta and garnish with lemon wedges. Serve with baguette slices to sop up the sauce.

Honey Bun Cake

August 12, 2003 Kristen

1 package yellow or white cake mix
4 egg whites
1 C. (8 oz) reduced-fat sour cream
2/3 C. unsweetened applesauce
1/2 C. packed brown sugar
2 tsp. ground cinnamon
1 1/2 C. confectioners’ sugar
2 T. fat-free milk
1 tsp. vanilla extract

In a mixing bowl, combine dry cake mix, egg whites, sour cream and applesauce. Beat on low speed until moistened. Beat on medium for 2 minutes. Pour half (about 2 1/4 C.) into a 13x9x2 baking pan coated with nonstick cooking spray. Combine brown sugar and cinnamon; sprinkle over batter. Cover with remaining batter; cut through with a knife to swirl. Bake at 325 degrees for 35-40 minutes or until a toothpick comes out clean. For glaze, combine confectioners’ sugar, milk and vanilla. Drizzle over warm cake. Cool on a wire rack.

Yield: 20 servings
Calories: 185
Fat: 4g
FIber: 1g