Minestrone Soup

4 cups water
2 cups miniature peeled carrots
15-oz. can Great Northern Beans, rinsed and drained
12 oz. can peeled Italian plum tomatoes, cut up
1 cup chopped onion
4 tsp. low-sodium beef bouillon granules
1 tsp. minced garlic
1/2 tsp. dried basil
1/2 tsp. oregano
1/4 tsp. black pepper
9 oz. package frozen, no-salt-added Italian green beans
1 small zucchini, halved lengthwise and sliced
1/2 cup elbow macaroni, uncooked
1/4 cup grated or shredded parmesan cheese

Directions

In a large saucepan, combine water, carrots, beans, tomatoes, onion, bouillon granules, garlic, basil, oregano, & pepper. Bring to boil over high heat. Add green beans, zucchini, & pasta. Return to boil. Reduce heat, cover and simmer for at least 10 minutes or until pasta is done. Spoon into bowls and sprinkle each serving with parmesan cheese.

Makes 6 servings
Each serving = 204 calories, 3g fat, 37g carbohydrate, 11g protein, 278mg sodium

Oven Beef Stew

1/4 cup flour
1/4 tsp. black pepper
1 1/2 pounds lean boneless round steak trimmed of fat and cut into 1/2 cubes
3 cups water
2 medium potatoes, cut into bite-size pieces
9 oz. package frozen no-salt-added baby carrots
8 oz. sliced fresh mushrooms
1 cup frozen no-salt-added pearl onions
4 tsp. low sodium beef bouillon granules
1 tsp. thyme
1/2 tsp. garlic powder

Directions

Preheat oven to 350°. In a large plastic bag, combine flour & pepper. Add meat & shake until well coated. Shake off excess flour. In an ovenproof Dutch oven, combine coated meat and remaining ingredients. Cover and bake for 2 hours or until meat is tender, stirring once or twice. This recipe also works well in an electric slow cooker. Cook on high for 4 1/2 - 5 1/2 hours or on low for 9-11 hours or until meat is tender.

Yield: 6 servings
1 serving = 1 cup, 248 calories, 5g fat, 23g carbohydrates, 27g protein, 63 mg cholesterol, 81 mg sodium

Chicken Breasts with Mushroom and Peppers

2 (4 oz) skinless, boneless chicken breast halves
1 T. Seasoned bread crumbs
Vegetable cooking spray
1/2 tsp. olive oil
1 cup sliced fresh mushrooms
1/2 cup plus 3 T. canned low-sodium chicken broth
8 strips of sweet red pepper
2 tsp. lemon juice
1/4 tsp. dried Italian seasoning
1/8 tsp. salt
1/8 tsp. dried crushed red pepper
1 clove garlic, minced
1 tsp. cornstarch

Directions

Place each piece of chicken between two sheets of heavy-duty plastic wrap and flatten to 1/2 in. thickness using a meat mallet or rolling pin. Place breadcrumbs in a shallow dish; dredge chicken in breadcrumbs. Coat a nonstick skillet with cooking spray, and add oil. Place skillet over medium heat until hot. Add chicken, cook three-four minutes on each side or until done. Remove chicken from skillet; set aside and keep warm. Add mushrooms, 1 T chicken broth, and pepper strips to skillet; sauté 3 minutes. Add 1/2 cup chicken broth, lemon juice, and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Combine remaining 2 T chicken broth and cornstarch; stir well and add to skillet. Bring to a boil, and cook, stirring constantly for 1 minute. Serve sauce over chicken.

Serving size: 1 chicken breast & 1 1/2 T sauce.

Calories=211, carbohydrates=10g., protein=29g, fat=5.7g, fiber=1.8g, cholesterol=72mg, sodium=285mg.

Spaghetti with Low-Fat Marinara Sauce

2 tsp. olive oil
1 medium yellow onion, minced
2 garlic cloves, minced
1 small carrot, peeled and finely chopped
2 1/2 cups low sodium canned tomatoes, chopped with their juice
2 T fresh orange juice
1/2 tsp. finely grated orange zest
1/8 Tsp. Ground black pepper
1/8 Tsp. Cayenne pepper
2 T Chopped fresh basil or 2 tsp. dried
8 oz. fettuccini, cooked and drained

Directions

Heat the oil for 1 minute in a heavy nonstick skillet over moderate heat. Add the onion and garlic, and cook, stirring frequently, until golden brown and soft, about 10 minutes. Add the carrot and coot until tender, about 7 minutes. Add tomatoes, orange zest and juice, salt, pepper, and cayenne pepper, and cook until sauce thickens, about 7 minutes longer. Stir in basil and toss with the hot pasta.

Servings=4
Per serving - calories=296, carbohydrate=57g, protein=10g, fat=4g, cholesterol=0mg, sodium=166, fiber=6g

Mocha Fudge Pie

1/3 cup hot water
4 tsp. instant coffee granules, divided
1/2 of a box of light fudge brownie mix (about 2 cups)
2 tsp. vanilla extract
2 egg whites
Vegetable cooking spray
3/4 cup 1% low-fat milk
1 (3.9 oz) package chocolate flavored instant pudding mix
3 cups frozen reduced whipped, topping, thawed and divided

Note: store your remaining brownie mix in a heavy-duty zip-top plastic bag in the refrigerator; use to make another pie or a small pan of brownies. To make brownies, combine about 2 cups mix, 1/4 cup water and 1 beaten egg white until combined. Spread in 8-in. pan coated with cooking spray. Bake at 350° for 23-25 minutes.

Directions

Combine hot water and 2 teaspoons coffee granules in medium bowl. Add brownie mix, 1 tsp. vanilla, and egg whites; stir until well blended. Pour mixture into a 9-inch pie plate coated with cooking spray. Bake at 325° for 22 minutes. Let crust cool completely. Combine milk, 1 tsp. coffee granules, remaining 1 tsp. vanilla, and pudding mix in a bowl; beat at medium speed of an electric mixer for 1 minute. Gently fold in 1-1/2 cups whipped topping. Spread pudding mixture evenly over brownie crust. Combine remaining 1 tsp. coffee granules with 1 T milk in a bowl. Stir well. Gently fold in remaining 1-1/2 cups whipped topping. Spread whipped topping mixture over pudding mixture. Store loosely covered in the refrigerator.

Yield: 8 servings
1 serving=292 calories, 7g fat, 51g carbohydrates, 4g protein, 1mg cholesterol, 345 mg sodium

Good-For-You Chocolate Chip Cookies

1 1/4 cups all-purpose flour
1 1/4 cups whole wheat flour
1 tsp. baking soda
3/4 cup reduced calorie margarine
2/3 cup sugar
2/3 cup firmly packed brown sugar
1/4 cup applesauce
1 tsp. vanilla extract
1 large egg white
1/2 cup reduced-fat semisweet chocolate chips
Cooking spray

Directions

Preheat oven to 350°. 2. Combine first 4 ingredients in a bowl and stir well. Set aside. Combine margarine and sugars in a bowl; beat until light & fluffy. Add applesauce, vanilla, egg, and egg white; beat well. Stir in chips. 3. Drop by level teaspoons, 1 inch apart, onto baking sheets coated with cooking spray. Bake for 12 min. or until almost set. Remove from oven; let stand 3 min or until firm. Remove cookies from pan and let cool on wire racks.

Yield: 5 dozen (serving size = 1 cookie)
52 calories, 2g fat, 9g carbohydrate, 4mg cholesterol, 35mg sodium.