• Cheese-Free Stuffed Shells
• Sneaky Chef Grab 'n Go Crispy Granola Bars
• Meatless "Meatloaf" Sandwiches
• Low-Fat Baked Mac and Cheese
• Spinach Soup
• Savory Popcorn Seasoning
• Chili Popcorn
• Baked Sweet Potato Chips
• Fresh Veggie Pizza
• Lemon-Garlic Chicken Skewers
• Carrots with Orange-Cinnamon Broth
• Spinach Salad with Fruit & Blue Cheese
  
  

Cheese-Free Stuffed Shells
This is a vegan recipe which uses tofu and soy cheese.
Serves 4.

Ingredients:

• 16 Jumbo pasta shells
  
• 1/2 jar Alessio’s spaghetti sauce (about 13 ounces)
  
• 1 15 oz. pkg. extra-firm tofu, drained
  
• 1/2 medium-sized onion, peeled and quartered
  
• 5 oz. frozen chopped spinach (about _ cup), thawed and drained
  
• 1/4 cup fresh basil leaves
  
• 2 cloves garlic, peeled
  
• 2 Tbs. dried oregano
  
• 1/2 tsp. salt
  
• 1/4 tsp. ground black pepper
  
• 1/2 cup shredded Cheddar-style soy cheese

1. Preheat oven to 400 degrees F. Cook pasta shells according to package directions. Drain, and rinse under cold water. Spread 1/2 cup marinara sauce over bottom of 9 X 13 inch baking dish.
2. Put tofu and all remaining ingredients except soy cheese in food processor; puree. Transfer tofu mixture to 1 – gallon sealable plastic bag.
3. Snip off a bottom corner of bag; squeeze about 3 Tbs. tofu mixture into each shell. Arrange shells over sauce in baking dish, drizzle with remaining sauce and cover tightly with foil. Bake 20 minutes. Remove foil, sprinkle shells with cheese and bake 5 minutes, or until cheese melts.

Nutrition information per serving: 420 calories, 17g total fat, 2g saturated fat, 0mg cholesterol, 40g carbohydrate, 5g fiber, 21g protein, 820mg sodium, 3g sugars.

Recipe adapted from Vegetarian Times, January, 2006.

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Sneaky Chef Grab ‘n Go Crispy Granola Bars
Yield: Makes about 18 bars

Ingredients:

• 2/3 cup rolled oats, ground in a food processor to about 1/2 cup
  
• 1/2 cup blanched, slivered almonds, ground in a food processor to about 1/3 cup (omit if allergic, and add another 1/3 cup of ground oats instead)
  
• 1/4 cup flax seed meal
  
• 1 cup crispy brown rice cereal (or Rice Krispies)
  
• 1 cup nonfat dry milk
  
• 1/2 teaspoon cinnamon
  
• 1/2 teaspoon salt
  
• 1/4 cup canola oil
  
• 1/2 cup honey
  
• 1 teaspoon pure vanilla extract
  
• 1/4 cup chocolate chips (optional)
  
• Optional extra boost: 1/4 cup raisins or dried blueberries

Directions:

1. Preheat oven to 350 degrees. Line a 9-inch square or 9-by-13 inch baking pan completely with foil and butter the foil (or spray with oil).
   
2. In a medium bowl, combine oats, almonds (if using), flaxseed meal, cereal, dry milk, cinnamon, and salt. Mix in the canola oil, honey, vanilla extract, and chocolate chips (and/or dried fruit, optional). Mix well, then pour into the prepared baking pan.
   
3. Press down with palm of hand, evenly distributing the mixture into the corners of the dish and bake for 15 to 18 minutes. Check occasionally to prevent burning.
4. Remove from the oven. Using the foil to help you, lift the giant bar out of pan. Place on a flat surface and cut into small bars while still warm.

Store in an airtight container for up to a week, or freeze in plastic bag.

Nutrition information for one bar: 160 calories, 8g total fat, 2g saturated fat, 1mg cholesterol, 20g carbohydrate, 2g fiber, 5g protein, 110mg sodium..

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Meatless “Meatloaf” Sandwiches
Makes 1 loaf (8 slices)

Ingredients:

• 1/4 cup walnuts
  
• 2 stalks celery, finely chopped
  
• 1/2 medium onion, finely chopped
  
• 2 green onions, thinly sliced
  
• 2 cloves garlic, minced
  
• 1 10-oz pkg. firm tofu, drained
  
• 1 (12-oz.) pkg. soy crumbles
  
• 1 1/4 cups quick-cooking oats
  
• 3 Tbsp. low-sodium soy sauce
  
• 2 Tbsp. ketchup, plus additional 2 Tbsp for topping
  
• 1 Tbsp. Dijon mustard
  
• 2 tsp. dried parsley or 1 Tbsp. chopped fresh parsley
  
• 1 tsp. poultry seasoning

Directions:

1. Preheat oven to 350 Degrees. Grind walnuts to powder in food processor. Set aside. Coat medium skillet with cooking spray and place over medium heat. Add celery, onion, green onions and garlic, and sauté 4-5 minutes, or until vegetables are tender. Remove from heat, and cool.
2. Mash tofu in bowl. Stir in walnuts, vegetables, soy crumbles, oats, soy sauce, ketchup, mustard, parsley and poultry seasoning. Season with salt and pepper.
3. Coat 9 X 5 inch loaf pan with cooking spray and spoon mixture into pan, lightly packing in. Spread thin layer of ketchup over top of loaf, and bake 55-60 minutes, or until toothpick inserted in center comes out clean. Cool, then wrap in plastic wrap and refrigerate until ready to slice for sandwiches.

Nutrition information per serving: 220 calories, 11g total fat, 2g saturated fat, 0mg cholesterol, 16g carbohydrate, 5g fiber, 16g protein, 610mg sodium.

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Low-Fat Baked Mac and Cheese
Servings: 4
Unlike many low-fat versions, this macaroni and cheese has real flavor and doesn’t become overly dry when reheated.

Ingredients:

• 8 ounces uncooked elbow macaroni
  
• 2 tablespoons light butter or butter substitute
  
• 1 large scallion, white and light-green parts, thinly sliced crosswise
  
• 2 tablespoons flour
  
• 1/4 teaspoon dry mustard
  
• 1/2 teaspoon hot pepper sauce
  
• 1/2 teaspoon salt (optional)
  
• 2 cups nonfat milk
  
• 1 cup (4 ounces) shredded low-fat sharp cheddar cheese
• Sweet paprika
  

Directions:

1. Preheat the oven to 350 degrees. Lightly grease a 1 1/2-quart baking dish with nonstick cooking oil spray.
   
2. Bring a large pot of salted water to a boil over high heat; cook the macaroni according to package directions.
   
3. Meanwhile, melt the butter in a medium saucepan over medium heat. Add the scallion and cook, stirring, for about 5 minutes, until it has softened. Add the flour, dry mustard, hot pepper sauce and salt, if desired; cook for about 1 minute, stirring constantly. Gradually add the milk; cook for about 10 minutes, stirring, until the mixture has thickened somewhat. Remove from the heat and add the cheese, stirring until it has melted.
   
4. Drain the macaroni and add to the sauce mixture, stirring to combine. Transfer to the baking dish, spreading evenly. Sprinkle with paprika and bake for about 25 minutes, until set and lightly golden on top. Serve warm.

Nutrition information: 340 calories, 6g total fat, 2g saturated fat, 8mg cholesterol, 52g carbohydrate, 2g dietary fiber, 19g protein, 290mg sodium.

Source: Adapted from "Low-Fat Soul," by Jonell Nash (One World, 1996)

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Spinach Soup
Serving: 8

Ingredients:

• 2 large yellow onions, cubed
  
• 2 tablespoons olive oil
  
• 1 can (28 ounces) diced tomatoes, undrained
  
• 1 quart water
  
• 4 beef bouillon cubes
  
• 1 cup sliced fresh mushrooms
  
• 3/4 teaspoon Italian seasoning
  
• 1/2 teaspoon dried basil
  
• 1/2 teaspoon salt
  
• 1/8 teaspoon pepper
  
• 4 cups loosely packed spinach leaves
  
• Grated Parmesan or shredded cheddar cheese, optional

Directions:

1. In a Dutch oven or soup kettle, saute onions in oil over medium heat for 10 minutes or
   until tender. Add the next eight ingredients; bring to a boil. Reduce heat; cover and
   simmer for 30 minutes. Stir in spinach; simmer for 3-5 minutes or until tender. Garnish
   individual servings with cheese if desired.

Nutrition information: 1 serving (1 cup) equals 58 calories, 3g total fat, trace saturated fat, trace cholesterol, 7g carbohydrate, 2g fiber, 2g protein, 580mg sodium.

Source: www.tasteofhome.com

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Savory Popcorn Seasoning
Servings: 24

• 1 tablespoon garlic powder
  
• 1 tablespoon dried parsley flakes
  
• 1-1/2 teaspoons each dried basil, marjoram and thyme
  
• 1-1/2 teaspoons pepper
  
• 3/4 teaspoon cayenne pepper

ADDITIONAL INGREDIENTS FOR POPCORN:

• 2 cups air-popped popcorn
  
• 1 1/2 teaspoons butter, melted

Directions:

1. In a small bowl, combine the garlic powder, parsley, basil, marjoram, thyme, pepper and cayenne. Store in an airtight container for up to 6 months.
   
2. To prepare popcorn: In a small bowl, combine the popcorn, butter and 1/2 teaspoon seasoning; toss to coat.

Yield: 24 batches (about 1/4 cup).

Nutrition information: 2 cups popped popcorn with 1-1/2 teaspoons butter and 1/2 teaspoon seasoning equals 110 calories, 6 g fat (4 g saturated fat), 15 mg cholesterol, 60 mg sodium, 13 g carbohydrate, 3 g fiber, 2 g protein. Diabetic Exchanges:1 starch, 1 fat.

Source: www.tasteofhome.com

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Chili Popcorn
Yield: 12 Servings

Ingredients:

• 3 quarts popped popcorn
  
• 2 tablespoons butter or margarine, melted
  
• 1 tablespoon Dijon mustard
  
• 2 teaspoons chili powder
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon ground cumin

Directions:

1. Place popcorn in a large bowl. Combine the remaining ingredients; drizzle over popcorn and toss until well coated. Yield: 3 quarts.

Nutrition information: One serving (1 cup) equals 70 calories, 4 g fat (0 saturated fat), 0 cholesterol, 200 mg sodium, 7 g carbohydrate, 0 fiber, 1 g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.

Source: www.tasteofhome.com

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Baked Sweet Potato Chips
Servings: 4 (15 chips each)
The next time you have the hungries, don't reach for high-fat junk food. Instead, spend a few minutes preparing these oven-baked sweet potato slices

Ingredients:

• 2 medium sweet potatoes (about 7 ounces each)
  
• 1 teaspoon dried rosemary, crushed
  
• 1 teaspoon dried parsley flakes
  
• 3/4 teaspoon garlic salt
  
• 1/2 teaspoon paprika
  
• 1/4 teaspoon ground mustard
  
• Dash white pepper

Directions:

1. Cut potatoes into 1/8-in. slices; spray both sides of slices with cooking spray. In a large bowl, combine seasonings. Add the potatoes; toss gently to coat.
   
2. Arrange in a single layer in two 15-in. x 10-in. x 1-in. baking pans coated with cooking spray.
   Bake, uncovered, at 400° for 20-25 minutes or until potatoes are golden brown and tender, turning several times

Yield: 5 dozen chips

Nutrition information: One serving (15 chips) equals 110 calories, trace fat (trace saturated fat), 0 cholesterol, 350 mg sodium, 25 g carbohydrate, 4 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 starch.

Source: www.tasteofhome.com

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Fresh Veggie Pizza
Servings: 8

Ingredients:

• 1 tube (8 ounces) reduced-fat crescent rolls
  
• 1 package (8 ounces) reduced-fat cream cheese
  
• 1 envelope ranch salad dressing mix
  
• 2 tablespoons fat-free milk
  
• 1/2 cup each chopped fresh broccoli, cauliflower, carrots, green pepper, sweet red pepper and mushrooms

Directions:

1. Unroll crescent roll dough into one long rectangle. Press onto the bottom of a 13-in. x 9-in. x 2-in. baking pan coated with cooking spray; seal seams and perforations. Bake at 375° for 11-13 minutes or until golden brown. Cool completely.
2. In a large mixing bowl, beat the cream cheese, salad dressing mix and milk until smooth. Spread over crust. Sprinkle with vegetables. Press down slightly with your hand, so the vegetables will stick & not fall off when serving. Cover and refrigerate for at least 1 hour before serving. Cut into 16 pieces.

Nutritional Analysis: One serving (2 pieces) equals 160 calories, 7 g fat (3 g saturated fat), 10 mg cholesterol, 620 mg sodium, 18 g carbohydrate, 1 g fiber, 6 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.

Source: www.tasteofhome.com

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Lemon-Garlic Chicken Skewers
Servings: 4

Ingredients:

• 3/4 c. low-fat plain yogurt
  
• 1 tsp. paprika
  
• 2 cloves garlic, minced
  
• 3/4 tsp. finely shredded or grated lemon zest
  
• 1/8 tsp. cayenne pepper
  
• 1 lb. skinless, boneless chicken breasts, cut lengthwise into 3/4 –inch strips
  
• 4 12-inch skewers
  
• 2 T. chopped fresh parsley

Directions:

1. In a small bowl, combine yogurt, paprika, garlic, lemon zest, and cayenne, and stir to mix well. Transfer 1/3 cup of the yogurt mixture to a bowl. Refrigerate while preparing the chicken.
2. Thread the chicken strips accordion style onto the skewers. Place the skewers on a large, rimmed baking sheet and spoon the remaining yogurt mixture over the chicken, turning to coat both sides. Let marinate at room temperature for 10 minutes.
3. While the chicken is marinating, preheat the broiler. Place the pan with the skewers under the broiler 4-6 inches from the heat source. Broil, turning once, until the chicken is opaque throughout, about 4-5 minutes per side. Transfer the skewers to individual plates and sprinkle with parsley. Serve with the seasoned yogurt for dipping.

Nutrition Information per serving: 160 calories; 29g protein; 5g carbohydrate; 2g total fat; 1g saturated fat; 0.5g monounsaturated fat; 0.5g polyunsaturated fat; 70mg cholesterol; 110mg sodium.

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Carrots with Orange-Cinnamon Broth
Servings: 4

Ingredients:

• 1 lb. baby carrots
  
• 1/4 c. low salt vegetable or chicken broth
  
• 1/4 c. fresh orange juice
  
• 1 T. unsalted butter
  
• 1/8 tsp. ground cinnamon
  
• 1 T. chopped fresh parsley

Directions:

1. In a saucepan, combine the carrots, broth, and orange juice, and bring to a simmer over high heat. Reduce the heat to medium-low, cover, and simmer until the carrots are tender, about 14 minutes. Return the heat to high, uncover the pan, and continue to cook until most of the liquid is absorbed. Remove from the heat and stir in the butter and cinnamon until well combined. Garnish with the parsley and serve immediately.

Nutrition Information per serving: 90 calories; 1g protein; 14g carbohydrates; 2g total fat; 2g saturated fat; 85mg sodium; 8mg cholesterol.

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Spinach Salad with Fruit & Blue Cheese
Servings: 4

Ingredients:

• 6 c. firmly packed baby spinach leaves
  
• 1 ripe firm red Bartlett pear, unpeeled, cored,
  and diced
  
• 1 c. fresh raspberries
  
• 2 T. crumbled blue cheese
  
• 1 T. balsamic vinegar
  
• 2 tsp. extra-virgin olive oil Image ID: 3249304
  
• 1 tsp. Dijon mustard
  
• 1/8 tsp. freshly ground pepper

Directions:

1. In a large bowl, combine the spinach, pear, raspberries, and blue cheese. In a small bowl, whisk together the vinegar, olive oil, mustard, and pepper. Drizzle the vinaigrette over the salad. Toss gently until the ingredients are evenly distributed. Transfer to individual plates and serve.

Nutrition Information per serving: 100 calories; 2g protein; 17g carbohydrates; 4g total fat; 1g saturated fat; 2g monounsaturated fat; 170mg sodium, 3g cholesterol.