Ingredients:

2 tablespoons acceptable margarine, melted

1 tablespoon acceptable vegetable oil

2 medium onions, sliced

1/8 teaspoon sugar

2 teaspoons all-purpose flour

2 1/2 cups low-sodium beef broth

2 tablespoons vermouth or dry white table whine

1/8 teaspoon freshly ground black pepper

Slice of garlic bread

Procedure:

1. Combine margarine, oil, and onions in a saucepan.
2. Cover and cook over low heat for 15 minutes.
3. Add sugar and cook uncovered for 10 minutes, stirring occasionally, until the onions are a deep, golden brown.
4. Add flour and mix thoroughly.
5. Stir in broth.
6. Add the vermouth and pepper and simmer for 15 to 30 minutes.
7. Place soup in cups and serve with garlic bread.

Each serving provides:

Ingredients:

4 tablespoons olive oil

1/2 cup chopped onions

1/2 cup sliced carrots

1/2 cup diced celery

1 to 2 cloves garlic, minced

6 cups low-sodium chicken broth

1 cup canned no-salt-added tomatoes

1 cup cooked macaroni (no salt added)

1 cup cooked white beans (no salt added)

2 tablespoons chopped fresh parsley

1/2 teaspoon fresh ground black pepper

1/4 cup grated Parmesan Cheese

Procedure:

1. Heat olive oil in a large pot over low heat.
2. Add onions, carrots, celery, and garlic.
3. Cook 5 to 7 minutes, or until soft.
4. Add the chicken broth, tomatoes, pasta, white beans, parsley, and black pepper.
5. Cook for 5 minutes, or until thoroughly heated.
6. Pour into individual bowls and garnish with Parmesan cheese.

Each serving provides:

Yield: 4 servings

Ingredients:

1 cup uncooked macaroni

2 tablespoons mayonnaise

2 tablespoons plain nonfat yogurt

1 tablespoons sugar

2 teaspoons cider vinegar

1/8 teaspoon freshly ground black pepper

1/4 cup chopped cucumber

1/4 cup chopped celery

2 radishes, sliced

1 tablespoon finely chopped onion

Procedure:

1. Cook macaroni according to package directions, omitting salt.
2. Drain and allow to cool.
3. Mix mayonnaise, yogurt, sugar, vinegar, and pepper together to make a dressing.
4. Toss macaroni, dressing, and remaining ingredients together.
5. Chill and serve cold.

Each serving provides:

Yield: 4 servings

Ingredients:

1 tablespoon olive oil

1/2 cup chopped onions

1/2 cup diced celery

1/2 cup sliced carrots

1/2 teaspoon oregano

1/2 teaspoon thyme

2 cloves garlic, minced

4 cups low-sodium beef broth

Freshly ground black pepper to taste

1/2 cup cut fresh green beans

1/2 cup chopped fresh tomatoes

Procedure:

1. Place oil in a medium stockpot over medium heat.
2. Add onions, celery, carrots, oregano, and thyme and sauté until soft, about 5 to 7 minutes.
3. Add garlic and cook for another minute.
4. Add beef broth, pepper and the rest of vegetables.
5. Simmer for 30 to 45 minutes, or until vegetables are soft.

Each serving provides:

Ingredients:

2 1/2-pound frying chicken, cut in pieces, skinned, all visible fat removed

2 tablespoons acceptable vegetable oil

1/4 cup fresh lemon juice

2 teaspoon oregano or tarragon (optional)

1/8 teaspoon garlic powder

2 tablespoons chopped fresh parsley

1/4 teaspoon paprika

Procedure:

1. Preheat oven to 350 degrees Fahrenheit. Lightly spray an oven proof casserole dish with vegetable oil spray.
2. Rinse chicken and pat dry. Place chicken pieces in prepared casserole.
3. In a small bowl, combine oil, lemon juice, oregano or tarragon and garlic powder.
4. Brush about half of mixture on chicken,cover and bake for 35 minutes.
5. Remove cover. Bruch with the remainder of oil-lemon mixture. Continue baking, uncovered for 20 minutes longer or until tender.
6. Sprinkle with parsley and paprika before serving.

Each serving provides:

Ingredients:

1 cup dry-no-cholesterol noodles

3 cups finely chopped cabbage

1 tablespoon margarine

3/4 teaspoon caraway seeds

1/2 teaspoon onion powder

Procedure:

1. Cook noodles according to package direction, omitting salt.
2. Stir-fry chopped cabbage in margarine over medium heat until cabbage is tender but still crisp, for about 5 to 8 minutes.
3. Add drained noodles, caraway seeds and onion powder. Stir together gently.
4. Serve immediately.

Each serving provides:

Ingredients:

1 cup uncooked macaroni

Vegetable oil spray

1 tablespoon acceptable vegetable oil

2 tablespoons chopped onion

1 tablespoon all purpose flour

1/4 teaspoon curry powder

1/4 teaspoon onion powder

1/8 teaspoon freshly ground black pepper

1 tablespoon finely chopped fresh parsley or 1/2 tablespoon dry parsley flakes

1 cup skim milk

1/2 cup no-salt-added canned tomatoes, drained and chopped

1 can unsalted tuna packed in spring water, drained, rinsed and flaked

2 tablespoons acceptable margarine, melted

1/4 cup dry bread crumbs

Procedure:

1. Cook macaroni as directed on the package, omitting salt. Drain and set aside.
2. Preheat oven to 350 degrees Fahrenheit. Lightly spray a 1 1/2 quart ovenproof casserole dish with vegetable oil spray.
3. Heat oil in a saucepan. Add chopped onion and sauté until tender.
4. Add flour, curry, and onion powders, pepper and parsley. Mix thoroughly.
5. Gradually stir milk, blending well.
6. Cook stirring constantly, until mixture comes to boil. Remove to heat.
7. Add macaroni, tomatoes, and tuna. Pour into prepared pan.
8. In a small bowl, combine melted margarine and bread crumbs.
9. Sprinkle evenly over top of tuna macaroni mixture.
10. Bake for 30 to 35 minutes or until the sauce is bubbly.

Each serving provides:

Ingredients:

3 pounds chicken, skinned, all visible fat removed

3 quarts cold water

1 medium onion, chopped

2 large carrots, chopped

2 stalks celery, chopped

5 or 6 peppercorns

1 bay leaf

1 teaspoon dried thyme

Procedure:

1. Rinse chicken and pat dry.
2. In a large stockpot, combined all ingredients and bring to boil.
3. Reduce heat and simmer in 1 to 2 hours for lightly flavored soup. For richer, more flavorful soup simmer the broth for 3 to 4 hours.
4. Skim the froth off the top of broth.
5. Refrigerate until the fat hardens on the surface. Remove fat and discard.

• The dish may be served as a light soup or used in recipes calling for chicken broth.

Each serving provides:

Ingredients:

1 1/2 cups water

2 tablespoons fresh lemon juice

1 1/2 pounds cod fillets

Vegetable oil spray

1/8 teaspoon freshly ground black pepper

2 large fresh tomatoes, sliced 1/4 inch thick

1/2 medium green bell pepper, finely chopped

2 tablespoons finely chopped onion

1/4 cup dry bread crumbs

1/2 teaspoon basil

1 tablespoon acceptable vegetable oil

Procedure:

1. Combine water and lemon juice. Pour over fish fillets and let it stand for 30 minutes then drain the fillets.
2. Preheat oven to 350 degrees Fahrenheit.
3. Spray an ovenproof pan lightly with vegetable cooking spray. Place fish and seasoned with black pepper. Place the tomato slices over the fish and sprinkle with green pepper and onion.
4. Combine bread crumbs, basil, and oil. Blend well.
5. Spread seasoned crumb mixture evenly over tomatoes.
6. Baked uncovered 25 minutes or until fish is firm and flakes easily with fork. Do not overcook.

Nutrient Analysis: