Yield: 5 servings

Ingredients:

8 eggs

1/2 cup skim milk

1 teaspoon Italian seasoning

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon hot sauce

1 tablespoon reduced-calorie margarine

1 medium tomato, chopped

1/3 cup finely chopped lean cooked ham

Procedure:

1. Beat the first 6 ingredients with a fork until blended (do not overbeat).
2. Melt margarine in a medium nonstick skillet or omelet pan; add egg mixture. As mixture starts to cook, gently lift edges of omelet with a spatula, and tilt pan so uncooked portion flows underneath.
3. With egg mixture is almost set, spoon tomato and ham half of omelet; continue cooking until eggs are set.
4. Loosen omelet with a spatula, and fold in half; slide onto a serving platter. Divide into 5 equal portions, and serve immediately.

Each serving provides:

Ingredients:

1 large baking potato, peeled and diced

Vegetable cooking spray

1/2 cup sliced green onions

4 eggs

4 egg whites

1/2 skim milk

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup (2ounces) shredded low-fat processed cheese

Procedure:

1. Place diced potato in a small saucepan; add boiling water to cover. Cover and cook for 10 minutes. Drain well.
2. Coat a 10-inch skillet with cooking spray; place over medium heat until hot. Sauté potato for 5 minutes. Add onions, and sauté an additional 5 minutes or until vegetables are tender. Spread potato mixture in bottom of a 9-inch square baking dish coated with cooking spray.
3. Combine eggs and egg whites in a large bowl; beat at medium speed with an electric mixer until frothy. Add milk, salt, and pepper, beating well until very light and fluffy.
4. Pour egg mixture over potato mixture, and bake at 350 degrees for 20 to 25 minutes or until lightly browned and puffy. Remove from oven, and top with cheese. Serve immediately.

Each serving provides:

Ingredients:

1 pound ground chuck

1/2 cup chopped onion

1/2 cup skim milk

1/2 teaspoon dry mustard

1/2 teaspoon salt

1 egg, lightly beaten

Vegetable cooking spray

1/2 cup chopped green pepper

3 tablespoons chopped onion

1 1/2 cups tomato juice

3/4 cup sliced fresh mushrooms

2 tablespoons water

1 teaspoon cornstarch

1/4 teaspoon dried thyme

Procedure:

1. Combine first 6 ingredients, stirring well. Shape into a loaf, and place in an 8 1/2 x 4 1/2- x 3-inch loaf pan coated with cooking spray. Bake at 350 degrees for 1 hour. Cool in pan for 10 minutes.
2. Coat a medium skillet with cooking spray; place over low heat until hot. Add green pepper and 3 tablespoons onion; sauté 2 to 3 minutes or until tender.
3. Remove from the heat; add tomato juice and mushrooms.
4. Combine water, cornstarch, and thyme, stirring to blend; add to skillet, and bring to boil. Boil, stirring constantly, 1 minute or until thickened and bubbly.
5. Invert meat loaf onto a serving platter, and spoon tomato juice mixture over meat loaf. To serve, cut meat loaf into 6 slices.

Each serving provides:

Ingredients:

1 tablespoon vegetable oil

1 medium onion, thinly sliced

1/2 cup thinly sliced celery

1 pound medium-size fresh shrimp, peeled and deveined

6 ounces fresh mushrooms, sliced

1/2 teaspoon minced garlic

1 cup shredded fresh spinach

4 ounces frozen peas, thawed

1 teaspoon cornstarch

1/2 cup water

2 tablespoons reduced sodium soy sauce

Procedure:

1. Coat a wok or large heavy skillet with oil. Heat at medium-high for 2 minutes.
2. Add onion and celery to wok; stir fry for 1 minute or until shrimp turns pink. Add spinach and frozen peas; stir fry for 30 seconds.
3. Combine cornstarch, water, and soy sauce, stirring until cornstarch dissolves; add to shrimp mixture in wok. Cook, stirring constantly, over medium-high heat until mixture thickens.
4. Serve over hot cooked brown rice (cooked without salt or fat), if desired.

Each serving provides:

Ingredients:

3 envelopes unflavored gelatin

1 (12-ounce) can unsweetened frozen apple juice concentrate, diluted with 1 can water

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

5 cups peeled, sliced apple

1 tablespoon reduced-calorie margarine

Procedure:

1. Combine gelatin, apple concentrate, ground cinnamon, and ground nutmeg in a large skillet, stirring well. Let it stand for 1 minute.
2. Cook over low heat for 1 minute or until gelatin dissolves.
3. Add apple. Cover and cook over low heat for 20 to 25 minutes or until tender, stirring frequently.
4. Add margarine, stirring gently until margarine melts. Remove from heat, cover and let it chill.
5. To serve, spoon mixture evenly into individual dessert dishes.

Each serving provides:

Ingredients:

1 large apple, chopped

1/4 cup sliced green onions

1 tablespoon curry powder

1 tablespoon water

1 cup skim milk

2 tablespoons minced fresh parsley

1/2 (10 3/4-ounce) can cream of mushroom soup, undiluted

2 cups chopped cooked chicken (skinned before cooking and cooked without salt)

1/2 cup plain low-fat yogurt

Procedure:

1. Combine apple, green onions, curry powder, and water in a medium saucepan; cover and cook over medium heat until onions are tender.
2. Add milk, parsley, and soup, stirring well.
3. Add chicken, and cook for 10 minutes.
4. Remove from heat, and stir in yogurt.
5. Serve over cooked rice (cooked without salt or fat), if desired.

Each servings provides:

Ingredients:

1 pound lean ground beef

1 small onion, finely chopped

1 teaspoon salt

1/2 teaspoon chili powder

1/8 teaspoon pepper

Vegetable cooking spray

1 cup tomato juice

1 (16 ounce) can green beans, drained

2 1/2 cups mashed potatoes (cooked without salt or fat)

1/4 teaspoon paprika

Procedure:

1. Combine lean ground beef, onion, salt, chili powder, and pepper in a nonstick skillet. Cover over medium heat until meat is browned, stirring until meat crumbles.
2. Drain and pat dry with paper towels.
3. Place meat mixture in a 2-quart casserole coated with cooking spray.
4. Pour tomato juice over meat mixture.
5. Arrange beans over meat mixture.
6. Spoon mashed potatoes over beans. Sprinkle with paprika. Bake at 350 degrees for 35 to 40 minutes or until golden brown.
7. Serve immediately.

Each serving provides:

Ingredients:

1 pound lean beef, cubed

2 tablespoons Worcestershire sauce

1/2 teaspoon salt

1/4 teaspoon dried oregano

1/8 teaspoon ground allspice

1 beef bouillon cube

2 cups boiling water

1 cup canned tomatoes, undrained

4 medium baking potatoes, cubed

3 medium carrots, sliced

3 small onions, quartered

1 (10-ounce) package frozen English peas

Procedure:

1. Marinate beef in Worcestershire sauce in 4 hours.
2. Cook beef in a nonstick skillet over medium heat until browned on all sides. Add salt, oregano, and allspice.
3. Dissolve bouillon cube in boiling water; add to beef mixture. Add tomatoes, and cook over low heat 1 1/2 to 2 hours or until meat is tender.
4. Add potato, carrot, and onion; cook for 30 minutes.
5. Add peas; cook an additional 15 minutes or until vegetables are tender.

Each serving provides:

Ingredients:

1 pound lean ground beef

1/2 cup chopped onion

1 tablespoon chili powder

1 teaspoon salt

1 (16 ounce) can crushed tomatoes, undrained

1 (15 ounce) can kidney beans, undrained

3 cups water

Procedure:

1. Combine first 4 ingredients in a nonstick skillet. Cook over medium heat until meat is browned, stirring until meat crumbles. Drain and pat dry with paper towels.
2. Combine tomato and beans in a saucepan and add water.
3. Add meat mixture to saucepan. Bring to boil, reduce heat, and simmer uncovered for 1 hour.

Each serving provides:

• Calories: 118
• Fat: 4 g
• Cholesterol: 16 mg
• Protein: 9 g
• Carbohydrate: 11 g
• Dietary Fiber: 4 g
• Sodium: 295 mg