Ingredients:

4 (4-ounce) skinned, boned chicken breast halves

1/3 cup fine, dry breadcrumbs

1/2 teaspoon Italian seasoning

1/4 teaspoon dried whole basil

1/8 teaspoon garlic powder

3 tablespoons frozen egg substitute, thawed

Vegetable cooking spray

1 (8-ounce) can no-salt-added tomato sauce

1/4 teaspoon garlic powder

1/4 teaspoon dried whole basil

1/4 cup grated Parmesan cheese

1/4 cup (1 ounce) shredded part-skim mozzarella cheese

Procedure:

1. Place chicken between 2 sheets of heavy duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Combine breadcrumbs and next 3 ingredients. Dip chicken in egg substitute; dredge in breadcrumbs mixture.
2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, and cook 2 minutes on each side or until lightly browned. Place chicken in an 11 – x 7 – x 2 – inch baking dish.
3. Combine tomato sauce, 1/4 teaspoon garlic powder, and 1/4 teaspoon basil, pour over chicken. Sprinkle with Parmesan cheese. Cover and bake at 350 degrees Fahrenheit for 30 minutes or until thoroughly heated; sprinkle with mozzarella cheese. Bake uncovered, an additional 5 minutes or until cheese melts.

Each serving provides:

Ingredients:

2 1/4 pound lean boneless round steak

Vegetable cooking spray

2 cups chopped onion

2 cloves garlic, minced

2 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped.

2 1/2 cups water

1 1/2 tablespoons ground cumin

3/4 teaspoon crushed red pepper

1/2 teaspoon dried whole oregano

1/4 teaspoon salt

1 bay leaf

Procedure:

1. Trim fat from steak; cut steak into 1-inch pieces. Coat a large Dutch oven with cooking spray; place over medium-high heat until hot.
2. Add the steak and cook until browned on all sides, stirring frequently. Drain well, and pat dry with paper towels. Wipe drippings from pan with a paper towel.
3. Coat pan with cooking spray; place over medium-high heat until hot. Add the onion and garlic, sauté 4 to 5 minutes or until tender.
4. Stir in steak, tomato, and remaining ingredients; bring to boil. Reduce heat, and simmer, uncovered for 1 hour and 15 minutes or until meat is tender and mixture is thickened, stirring occasionally. Remove and discard bay leaf.

Each serving provides:

Ingredients:

1 pint fresh strawberries, hulled

3/4 cup sugar

1/2 teaspoon grated lemon rind

1 1/4 cups plain nonfat yogurt

1/4 cup skim milk

Procedure:

1. Combine first 3 ingredients in container of an electric blender or food processor; top with cover, and process until smooth.
2. Add yogurt and milk, process for 30 seconds.
3. Pour mixture into freezer can of a 2-quart hand-turned or electric freezer.
4. Freeze according to manufacturer’s instruction and let ripen 1 hour, if desired.
5. Scoop yogurt into individual desert bowls, and serve immediately.

Each serving provides:

Ingredients:

3 1/2 teaspoons brown sugar

3 tablespoons light-colored corn syrup

1 1/2 tablespoons margarine

1/2 teaspoon vanilla extract

2 egg whites

2 tablespoons water

2/3 cup all purpose flour

1/2 cup instant non-fat dry milk powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup quick-cooking oats, uncooked

1/2 cup semisweet chocolate mini-morsels

Vegetable cooking spray

Procedure:

1. Combine first 4 ingredients in a medium bowl, beat at medium speed of an electric mixer until light and fluffy. Add egg whites and water; beat well.
2. Combine flour, dry milk powder, baking soda, and salt in a medium bowl, stirring well.
3. Gradually add flour mixture to creamed mixture, mixing well. Stir oats and chocolate mini-morsels.
4. Drop dough by level tablespoonfuls, 2 inches apart, onto cookie sheets coated with cooking spray.
5. Bake at 375 degrees for 9 to 11 minutes or until lightly browned.
6. Cool slightly on cookie sheets. Remove from cookie sheets, and cool completely on wire racks.

Each serving provides:

Ingredients:

1/2 cup fresh cauliflower flowerets

1/2 cup fresh broccoli flowerets

1/2 cup thinly sliced yellow squash

1/4 cup thinly sliced zucchini

1/4 cup diagonally sliced carrot

1/4 cup white wine vinegar

1/2 teaspoon garlic powder

3/4 teaspoon chili oil

1/2 teaspoon vegetable oil

Procedure:

1. Combine the first 5 ingredients, set aside.
2. Combine vinegar, garlic powder, and oils; stir well.
3. Pour vinegar mixture over vegetables and toss gently to coat.
4. Cover and marinate in refrigerator for atleast 8 hours, tossing occasionally.
5. Serve with a slotted spoon.

Each serving provides:

Ingredients:

4 (3/4-pound) pork tenderloins

1/2 teaspoon salt

1/4 teaspoon pepper

Vegetable cooking spray

1 tablespoon olive oil

1/2 cup vinegar

1 tablespoon minced fresh rosemary

3 tablespoons honey

1 tablespoon mustard

Fresh rosemary sprigs (optional)

Procedure:

1. Trim fat from tenderloins, sprinkle with salt and pepper.
2. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot.
3. Add 2 tenderloins, cook for 10 minutes or until browned.
4. Remove form skillet, and keep warm.
5. Repeat procedure with remaining 2 tenderloins.
6. Place tenderloins on a rack in a roasting pan coated with cooking spray.
7. Combine vinegar, rosemary, honey, and mustard in a small bowl, stirring well then brush over tenderloins.
8. Insert a meat thermometer into thickest part of tenderloin, if desired.
9. Bake at 400 degrees for 25 to 30 minutes or until meat thermometer registers 160 degrees, basting frequently with vinegar mixture.
10. Let stand for 10 minutes then cut into thin slices.
11. Transfer to a serving platter, garnish with fresh rosemary sprigs, if desired.

Each serving provides:

Ingredients:

3 medium size baking potatoes (about 1 1/2 pounds)

1/2 teaspoon onion powder

1/2 teaspoon paprika

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon pepper

Vegetable cooking spray

Procedure:

1. Scrub potatoes then cut into 1/4 inch thick slices.
2. Pat slices dry with paper towels.
3. Combine onion powder and next 4 ingredients in a large zip-top plastic bag; add potato slices, and shake well to coat.
4. Arrange potato slices in a single layer on a large baking sheet coated with cooking spray.
5. Bake at 425 degrees for 12 to 15 minutes on each side or until lightly browned.
6. Serve hot.

Each serving provides:

Ingredients:

3/4 pound small round red potatoes

1/4 pound fresh asparagus spears

1/2 cup chopped celery

1 tablespoon chopped fresh chives

1 tablespoon chopped fresh dillweed

2 tablespoons fat-free mayonnaise

1 tablespoon skim milk

1/8 teaspoon salt

Procedure:

1. Place potatoes in a large saucepan and add water to cover. Bring to boil, cover then reduce heat, and simmer for about 15 minutes or until potatoes are tender. Drain, cover and chill.
2. Snap off tough ends of asparagus. Remove scales from stalks with a knife or vegetable peeler, if desired.
3. Cut asparagus into 1-inch pieces. Arrange asparagus in a vegetable steamer over boiling water.
4. Cover and steam 4 to 5 minutes or until crisp-tender, then drainwell and set aside.
5. Cut potatoes into 1/4-inch-thick slices.
6. Combine potato slices, asparagus, celery, chives, and dillweed in a medium bowl; toss gently.
7. Combine mayonnaise, milk, and salt in a small bowl and stir well.
8. Add to vegetable mixture, tossing to coat.
9. Cover and chill thoroughly.

Each serving provides:

Ingredients:

Vegetable cooking spray

1 1/2 cups chopped onions

1 clove garlic, minced

1 (14 1/2 ounce) can no salt added stewed tomatoes, undrained

1 (14 1/2 ounce) can no salt added whole tomatoes, undrained and chopped

2 tablespoons chopped green chiles

1 tablespoon finely chopped fresh cilantro

1 teaspoon chili powder

1/2 teaspoon sugar

1/4 teaspoon dried whole oregano 1 (15 ounce) can pinto beans, drained

5 cups cooked fettuccine (cooked without salt or fat)

Procedure:

1. Coat a large nonstick skillet with cooking spray, place over medium heat until hot.
2. Add onion and garlic, saute until tender. Stir in stewed tomatoes and next 6 ingredients, bring to boil. Cover, reduce heat, and simmer for 15 minutes, stirring occasionally.
3. Mash beans slightly then add to tomato mixture, stirring well.
4. Cook for 5 minutes or until thoroughly heated, stirring frequently.

• For each serving, top 1 cup cooked fettuccine with 1 cup sauce. Serve immediately.

Each serving provides:

• Protein: 10.5 g
• Fat: 1.5 g (saturated Fat 0.2)
• Carbohydrate: 58.6 g
• Fiber: 5.0 g
• Cholesterol: 0 g
• Sodium: 256