Healthy Recipes

THE JOYNET'S
Low Calorie/Low Fat Recipes

RECIPES LOWER IN FAT, SODIUM AND CALORIES

Crab Jambalaya
(Low Carb-Atkins Diet)

ľ lb crab
˝ cup bacon
Ľ cup onion, chopped
Ľ cup celery, chopped
Ľ cup green pepper, chpd
1 cup canned tomatoes
1 T. worcestershire sauce, salt and pepper

Fry bacon till brown. Add veggies and cook till tender. Add tomatoes and seasonings. Cover and simmer 10 min. to blend flavors. Add crab and heat. Can serve over Faux Rice.
Serves 2

Low-Carb Almond Flour Pound Cake

1 cup butter (2 sticks) softened at room temperature
1 cup Splenda sweetener
5 eggs, at room temperature
2 cups almond flour
1 teaspoon baking powder
1 teaspoon lemon extract
1 teaspoon vanilla extract

Preheat oven to 350 degrees F. Grease a 9- to 10-inch springform or a 9-inch round cake pan.

Cream butter and Splenda well. Add eggs, one at a time, beating well after each addition. Mix almond flour with baking powder and add wet mixture a little at a time while beating. Add lemon and vanilla extracts. Pour into pan and bake for 50-55 minutes.
Makes 12 servings - 5.5 carbs per serving

Low Carb Home Made Asparagus Soup
Serving Size : 4

1 bunch asparagus
˝ large onion -- finely chopped
3 cups water
2 T. cream
1 T. butter
1 T. flour
1 T. grated cheese
1 pinch salt & pepper
1 pinch pepper
1 T. croutons

Place water, salt and pepper and asparagus in a large pot. bring to the boil, simmer for 30 minutes. Sieve and return to pot, add cream, butter and flour. Bring to boil. Add cheese and serve with croutons.

Low Carb SUMMER SQUASH AU GRATIN

2 lbs summer squash
4 Tbsp. butter
1.5 Cups shredded cheddar
1 Cup sour cream
1/4 Cup chopped onion
1/3 cup parmesan cheese

Cook squash until tender. (I would cook only until slightly soft) Drain well. Mix with remaining ingredients and bake in casserole at 350 degrees for 20-30 minutes or until golden brown and bubbly. Makes 6 servings.

Low-Fat Blueberry Muffins

1 1/2 cups (375 ml) all-purpose flour
2 tsp (10 ml) baking powder
1/2 tsp (2 ml) salt
2 eggs
1/2 cup (125 ml) skim milk
2 Tbs (30 ml) vegetable oil
1/2 tsp (2 ml) vanilla extract
1 cup (250 ml) frozen blueberries, thawed and juices reserved

Combine the flour, baking powder, and salt in a mixing bowl. In a separate bowl, beat together the eggs, milk, oil, vanilla, and about 1/2 cup (125 ml) of the reserved blueberry juice. Add this mixture along with the blueberries to the dry ingredients and mix until thoroughly combined. Fill muffin tins about 2/3 full with the batter and bake in a preheated 400F (200C) oven for 20 to 25 minutes. Makes 12 muffins.

No sugar Chocolate Pie

1 (9 inch) deep dish pie crust, baked and cooled
1 (1.4 ounce) package instant sugar-free chocolate pudding mix
1/2 cup frozen reduced-calorie whipped topping, thawed

Prepare pudding as directed on package for pie. Spoon into pie shell, and chill 1 hour. Serve with whipped topping

Chicken Quesadillas

Ingredients:
Nonstick cooking spray
1/2 pound boneless, skinless chicken breast, cut into strips
2 tablespoons chopped onion
3/4 teaspoon McCormick® Ground Cumin
1/2 teaspoon McCormick® Oregano Leaves
1/2 teaspoon McCormick® Garlic Powder
1 jalapeno pepper, seeded and chopped
1 cup chopped tomatoes
2 (6-inch) flour tortillas
1/4 cup reduced-fat shredded Cheddar cheese

Instructions:
1. Coat a small nonstick skillet with nonstick cooking spray. Add chicken and saute over medium-high heat 3 minutes. Add onion, spices, jalapeno pepper and tomatoes. Saute 2 minutes. Remove from heat.
2. Place tortillas on cookie sheet lightly coated with cooking spray. Spoon half of chicken mixture over each tortilla. Top each with 2 tbsp. cheese. Bake in 450 degree F oven 7-9 minutes. Cut each into 6 wedges.
Note: Recipe can be doubled for larger gatherings!
Nutritional Info. (per serving) - 102 Calories, 12g Protein, 8g Carbohydrate, 2g Fat, 1g Sat. Fat, 25mg Cholesterol, 120mg Sodium

Quantity: Makes 6 servings

Spicy Black Bean Dip

Ingredients:
1 can (15 ounces) black beans, undrained
1 teaspoon McCormick® Ground Cumin
1 teaspoon McCormick® Chili Powder
1/4 teaspoon McCormick® Oregano Leaves
1/4 teaspoon McCormick® Garlic Salt
1/8-1/4 teaspoon McCormick® Ground Red Pepper
1 cup chopped tomatoes
Pita chips, bagel chips or tortilla chips

Instructions:
1. Drain beans, reserving 2 tablespoons liquid. Rinse and drain beans. Combine beans, reserved liquid, Cumin, Chili Powder, Oregano, Garlic Salt and Red Pepper in blender or food processor. Cover and process until beans are coarsely chopped.
2. Transfer mixture to a small saucepan; cook over medium-low heat 5 minutes, stirring occasionally. Add tomatoes and cook 5 minutes, stirring occasionally. Serve with pita chips, bagel chips or tortilla chips.
Nutritional Info. (per serving) - 34 calories, 2g Protein, 5g Carbohydrate, 0g Fat, 0g Sat. Fat, 0mg Cholesterol, 154mg Sodium

Quantity: Makes 12 servings

Meats

Italian Steak Marinade

Ingredients:
3 tablespoons water
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 1/2 teaspoons McCormick® Seasoned Pepper
1 1/4 teaspoon McCormick® Italian Seasoning
1/2 teaspoon McCormick® Garlic Salt
1/2 teaspoon McCormick® Onion Powder
1 pound sirloin steak or other steak

Instructions:
1. Combine all ingredients except steak in a self-closing plastic bag or shallow glass dish. Add steak and refrigerate 2 hours. Remove steak, discarding marinade.
2. Broil or grill to desired doneness.
Nutritional Info. (per serving) - 198 Calories, 26g Protein, 0g Carbohydrate, 10g Fat, 3g Sat. Fat, 76mg Cholesterol, 301mg Sodium

Quantity: Makes 4 servings

Seasoned Pork Cutlets

Ingredients:
1 teaspoon McCormick® Thyme Leaves
1 teaspoon McCormick® Onion Powder
1/8 teaspoon McCormick® Ground Black Pepper
1 pound pork cutlets
2 teaspoons olive oil

Instructions:
1. Combine thyme, onion powder, and pepper. Sprinkle on both sides of pork cutlets.
2. Heat oil in nonstick skillet and panfry cutlets on both sides until thoroughly cooked.
Nutritional Info. (per serving) - 184 Calories, 23g Protein, 1g Carbohydrate, 10g Fat, 69mg Cholesterol, 55mg Sodium
Variation: Combine seasonings as directed and use on turkey cutlets instead of pork cutlets.

Quantity: Makes 4 servings

Spicy Pork Chops with Peach Sauce

Ingredients:
1 teaspoon McCormick® Marjoram Leaves
1 teaspoon McCormick® Thyme Leaves
1 teaspoon McCormick® Garlic Powder
1/4 teaspoon McCormick® Ground Red Pepper
1 pound boneless lean pork chops

PEACH SAUCE

1/2 teaspoon cornstarch
1 can (16 ounces) juice-packed sliced peaches, drained
2 tablespoons brown sugar
2 teaspoons cider vinegar
1/2 to 1 teaspoon cooking sherry
1/4 teaspoon McCormick® Ground Cinnamon

Instructions:
1. Combine first 4 ingredients. Rub on both sides of pork chops. Broil or grill until thoroughly cooked.
2. Meanwhile, prepare sauce. Add cornstarch to small saucepan. Mix in 1/2 tsp. (2.5 gr) water to dissolve cornstarch. Add remaining ingredients and simmer 8-10 minutes, stirring occasionally.
Nutritional Info. (per serving) 311 Calories, 35g Protein, 21g Carbohydrate, 9g Fat, 3g Sat. Fat, 93mg Cholesterol, 80mg Sodium

Quantity: Makes 4 servings

Pasta/RicePepper Parmesan Pasta

Ingredients:
1 tablespoon margarine
1/4 pound fresh mushrooms, sliced
1/4 cup sliced green onions
1 1/2 teaspoons McCormick® Instant Minced Onion
2 teaspoons flour
1 cup canned evaporated skimmed milk
3/4 teaspoon McCormick® California Style Blend Garlic Pepper
1/3 cup grated Parmesan cheese
8 ounces fettucine or other pasta, cooked

Instructions:
1. Melt margarine in a saucepan over medium heat; add mushrooms and both onions. Saute 3 minutes; remove and set aside. Add flour to saucepan; gradually add milk, stirring with a whisk. Stir in Garlic Pepper. Cook over medium heat until mixture comes to a boil, stirring constantly. Reduce heat to medium-low and cook 2 minutes, stirring constantly.
2. Remove from heat and stir in cheese and mushroom mixture. Toss with cooked pasta. Serve immediately. Garnish with additional cheese, if desired.
Nutritional Info. (per serving) - 224 Calories, 11g Protein, 33g Carbohydrate, 5g Fat, 2g Sat. Fat, 41mg Cholesterol, 211mg Sodium

Quantity: Makes 6 side dish servings

Poultry

Chicken and Vegetable Stir-Fry

Ingredients:
2 teaspoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
4 cups assorted chopped fresh vegetables, such as broccoli, green or red bell peppers, carrots, and snow peas
3/4 cup low-sodium chicken broth
2 tablespoons white wine or white cooking wine
1 tablespoon low-sodium soy sauce
1 tablespoon cornstarch
1 teaspoon McCormick® California Style Blend Garlic Pepper
Hot cooked rice to serve, if desired

Instructions:
1. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add chicken and saute 4 to 5 minutes; remove and set aside.
2. Add remaining oil and vegetables to skillet. Saute 3-4 minutes or until tender. Combine remaining ingredients in small bowl. Pour over vegetables and cook 1-2 minutes or until thickened. Add cooked chicken, tossing to coat. Serve over cooked rice.
Nutritional Info. (per serving) - 215 Calories, 29g Protein, 13g Carbohydrate, 5g Fat, 1g Sat. Fat, 66mg Cholesterol, 291mg Sodium

Quantity: Makes 4 servings

Island Chicken Salad with Citrus-Rum Dressing

Ingredients:
Marinade:
1 tablespoon low-sodium soy sauce
1 tablespoon olive oil
1 tablespoon cider vinegar
1 tablespoon water
2 teaspoons McCormick® Instant Minced Onion
1 1/2 teaspoons sugar
1 1/2 teaspoons McCormick® Thyme Leaves
1 teaspoon McCormick® Ground Allspice
1/2 teaspoon McCormick® Ground Cinnamon
1/2 teaspoon McCormick® Black Pepper
1/8 teaspoon McCormick® Ground Red Pepper
1 pound boneless, skinless chicken breast
1 head lettuce, torn into bite-size pieces
Assorted fresh vegetable pieces Dressing:

3 tablespoons orange juice
2 tablespoons vegetable oil
1 tablespoon lime juice
1 tablespoon water
1 tablespoon honey
1/4 teaspoon McCormick® Rum Extract
1/4 teaspoon McCormick® Ground Ginger
1/4 teaspoon McCormick® Ground Nutmeg
1/4 teaspoon McCormick® Garlic Powder

Instructions:
1. Combine all ingredients except chicken, lettuce and vegetables in a large self-closing plastic bag or shallow bowl. Add chicken, tossing to coat. Refrigerate 2-3 hours.
2. Remove chicken and broil or grill until thoroughly cooked. Cut into strips and serve on bed of lettuce with vegetables. Top with Citrus Rum Dressing.
3. For dressing, combine dressing ingredients in a small bowl. Mix well and chill. Marinated Chicken (without dressing):
Nutritional Info. (per serving) - 175 Calories, 27g Protein, 4g Carbohydrate, 5g Fat, 1g Sat. Fat, 66mg Cholesterol, 231mg Sodium
Citrus Rum Dressing:
Nutritional Info. (2 tbsp. serving) - 84 Calories, 0g Protein, 6g Carbohydrate, 7g Fat, 1g Sat. Fat, 0mg Cholesterol, 0mg Sodium

Quantity: Makes 4 servings

Italian Chicken and Peppers

Ingredients:
1 pound boneless, skinless chicken breasts (4 half breasts)
3/4 teaspoon McCormick® Italian Seasoning
1/4 teaspoon McCormick® Ground Black Pepper
3 teaspoons olive oil, divided
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1/4 teaspoon McCormick® Garlic Powder
3 tablespoons balsamic or red wine vinegar
2 teaspoons honey

Instructions:
1. Place chicken breasts between 2 pieces of wax paper or plastic wrap and pound to 1/2-inch thickness. Sprinkle on both sides with Italian Seasoning and Pepper.
2. Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add chicken breasts and cook 4 minutes on each side or until no longer pink in center. Remove to serving dish and keep warm.
3. Heat remaining 1 teaspoon oil in skillet. Add red and green bell peppers and garlic powder. Cook 3 to 4 minutes, stirring constantly, or until bell peppers are tender. Spoon over chicken.
4. Add vinegar and honey to skillet. Cook 1 minute, stirring constantly. Spoon over chicken and bell peppers.
Nutritional Info. (per serving) - 192 Calories, 27g Protein, 8g Carbohydrate, 5g Fat, 1g Sat. Fat, 66mg Cholesterol, 77mg Sodium

Quantity: Makes 4 servings

Lemon Marinated Chicken

Ingredients:
1/4 cup lemon juice
3/4 cup low sodium chicken broth
2 tablespoons olive oil
1 teaspoon McCormick® Oregano Leaves
1 McCormick® Bay Leaf
1 pound boneless, skinless chicken breast

Instructions:
1. Combine lemon juice, chicken broth, olive oil, oregano, and bay leaf in glass dish. Add chicken. Turn to coat with marinade. Marinade 2 hours.
2. Broil or grill 4-5 inches from heat 5-6 minutes per side or until thoroughly cooked.
Nutritional Info. (per serving) - 190 Calories, 26g Protein, 1g Carbohydrate, 8g Fat, 65mg Cholesterol, 65mg Sodium

Quantity: Makes 4 servings

Mustard-Tarragon Burgers

Ingredients:
1 pound ground turkey or extra-lean ground beef
2 tablespoons applesauce
1 1/2 tablespoons McCormick® Instant Minced Onion
2 teaspoons McCormick® Ground Mustard
1/2 teaspoon McCormick® Tarragon Leaves
1/2 teaspoon McCormick® Ground Black Pepper
Whole-wheat hamburger buns (optional)
Lettuce (optional)
Tomato slices (optional)

Instructions:
1. Preheat broiler or grill.
2. Combine turkey or ground beef, applesauce, minced onion, mustard, tarragon, and pepper in large bowl. Mix well and shape into 4 patties.
3. Place patties on lightly greased broiler pan or grill and cook 5 minutes on each side or until turkey burgers are no longer pink in center. Serve on whole-wheat hamburger buns topped with lettuce and tomato slices, if desired.
Nutritional Info. (per serving) - 177 Calories, 20g Protein, 1g Carbohydrate, 10g Fat, 2.5g Sat. Fat, 89mg Cholesterol, 106mg Sodium

Quantity: Makes 4 servings

Texas Grilled Chicken

Ingredients:
1 1/2 pounds boneless, skinless chicken breast
1 tablespoon oil
1 tablespoon McCormick® Chili Powder
1/4 teaspoon McCormick® Oregano Leaves
2 tablespoons lime juice
Flour tortillas (optional)
Salsa (optional)

Instructions:
1. Brush chicken with oil.
2. Combine chili powder, oregano and lime juice to make a paste. Rub paste over chicken and refrigerate overnight.
3. Broil or grill. If desired, slice thinly and wrap in warm flour tortillas; top with salsa.
Nutritional Info (per serving without tortilla and salsa) - 150 Calories, 26g Protein, 1g Carbohydrate, 4g Fat, 65mg Cholesterol, 86mg Sodium

Quantity: Makes 6 servings

Salads

Fresh Green Bean Salad

Ingredients:
1 pound fresh green beans, trimmed
1 small red onion, thinly sliced
1/2 cup drained and rinsed cooked chickpeas
1 cup halved cherry tomatoes

Dressing

2 tablespoons water
1 tablespoon red wine vinegar
2 teaspoons vegetable oil
1 teaspoon McCormick® Basil Leaves
1/4 teaspoon McCormick® Ground Dry Mustard

Instructions:
1. Place beans in pan of boiling water. Cook 1 minute. Remove and rinse with cold water.
2. In a large bowl, combine beans, onion, chickpeas, and tomatoes.
3. Place dressing ingredients in 1-cup glass measure and beat with fork until well combined. Pour dressing over vegetables and toss gently. Cover and refrigerate at least 2 hours.
Nutritional Info. (per serving) - 73 Calories, 3g Protein, 12g Carbohydrate, 2g Fat, 0g Sat. Fat, 0mg Cholesterol, 51mg Sodium

Quantity: Makes 6 servings

Snappy Waldorf Salad

Ingredients:
3 red apples, cored and coarsely chopped
3/4 cup chopped celery
1/3 cup raisins
1/4 cup chopped walnuts
1/3 cup reduced-calorie mayonnaise
1/4 teaspoon McCormick® Ground Cinnamon
1/8 teaspoon McCormick® Ground Nutmeg

Instructions:
1. Combine apples, celery, raisins and walnuts in a large bowl.
2. In a small bowl, combine remaining ingredients. Mix into apple mixture. Cover and chill. Stir before serving.
Nutritional Info. (per serving) - 132 Calories, 1g Protein, 21g Carbohydrate, 6g Fat, 1g Sat. Fat, 3g Cholesterol, 85mg Sodium

Quantity: Makes 6 servings

Seafood

Baked Fish Dijon

Ingredients:
Juice from 1 lemon
1 tablespoon olive oil
1 tablespoon Dijon-style mustard
1 teaspoon McCormick® Dill Weed
1/2 teaspoon McCormick® Ground Black Pepper
1/4 teaspoon McCormick® Garlic Powder
1 1/2 pounds firm white fish fillets such as flounder, sole, cod, or pollack (6 fillets)
1 carrot, peeled and shredded
3 tablespoons grated Parmesan cheese

Instructions:
1. Rinse fish and pat dry with paper towels. Set aside.
2. Place lemon juice, oil, mustard, dill, pepper, and garlic powder in 1-cup glass measure and beat with fork until well combined.
3. Brush lemon dressing on both sides of fish fillets. Arrange in 13 x 9 x 2-inch baking pan, overlapping thinnest portions. Drizzle remaining dressing over fish. Arrange shredded carrot over fish and sprinkle with cheese.
4. Bake in 350 degree F oven about 12 minutes or until fish flakes easily with fork.
Nutritional Info. (per serving) - 172 Calories, 29g Protein, 2g Carbohydrate, 5g Fat, 1g Sat. Fat, 79mg Cholesterol, 182mg Sodium

Quantity: Makes 6 servings

Herb Seasoned Fish Fillets

Ingredients:
3 tablespoons melted, unsalted margarine or butter
1 teaspoon fresh lemon juice
1/2 teaspoon McCormick® Tarragon Leaves
1/2 teaspoon McCormick® Freeze-Dried Chives
1 pound fresh fish fillets or steaks

Instructions:
1. In a small bowl, combine margarine, lemon juice, Tarragon and Chives. Brush over fish.
2. Broil, grill or bake until fish flakes easily, brushing with remaining margarine mixture.
Nutritional Info. (per serving) - 209 Calories, 27g Protein, 0g Carbohydrate, 10g Fat, 2g Sat. Fat, 77mg Cholesterol, 119mg Sodium

Quantity: Makes 4 servings

Vegetables

Rosemary-Parmesan Potatoes

Ingredients:
4 medium-size baking potatoes
1 tablespoon olive oil
1/2 cup grated Parmesan cheese
1 tablespoon McCormick® Parsley Flakes
1 tablespoon McCormick® Freeze-Dried Chives
2 teaspoons McCormick® Paprika
1 teaspoon McCormick® Rosemary Leaves
1/2 teaspoon McCormick® Garlic Powder
Nonstick cooking spray

Instructions:
1. Coat 13 x 9 x 2-inch baking pan with no-stick cooking spray and set aside.
2. Scrub potatoes and cut each into 12 to 16 wedges. Place in large bowl and toss with oil.
3. Place remaining ingredients in small bowl and stir to combine. Add to potatoes and toss to coat evenly.
4. Spread potatoes in single layer in prepared pan. Bake in 400 degree F oven 35 to 40 minutes or until fork tender.
Nutritional Info. (per serving) - 201 Calories, 6g Protein, 35g Carbohydrate, 5g Fat, 2g Sat. Fat, 5mg Cholesterol, 136mg Sodium

Quantity: Makes 6 servings

Sesame Green Beans and Peppers

Ingredients:
1/2 pound green beans, trimmed
1/2 red bell pepper, cut into strips
2 teaspoons McCormick® Sesame Seed
1 tablespoon unsalted margarine or butter, melted
1 teaspoon lemon juice
1/4 teaspoon McCormick® Garlic Powder
1/4 teaspoon McCormick® Ground Black Pepper
1/4 teaspoon McCormick® Tarragon Leaves
1/4 teaspoon McCormick® Marjoram Leaves

Instructions:
1. Steam beans in 2-quart saucepan 4 to 5 minutes. Add bell pepper strips and steam 2 minutes. Drain vegetables, and return to pan.
2. Place sesame seed in small nonstick skillet and cook over medium-high heat, stirring constantly, until lightly browned.
3. Add sesame seed to saucepan with remaining ingredients and stir gently.
Nutritional Info. (per serving) - 65 Calories, 2g Protein, 7g Carbohydrate, 4g Fat, 1g Sat. Fat, 0mg Cholesterol, 3mg Sodium

Quantity: Makes 4 servings

Desserts

Fresh Fruit With Poppy Seed-Yogurt Dressing

Ingredients:
1/2 cup plain non-fat yogurt
1 tablespoon honey
2 teaspoons lime juice
1/2 teaspoon McCormick® Pure Vanilla Extract
1/2 teaspoon McCormick® Poppy Seed
6 cups cut-up fresh fruit

Instructions:
1. Place all ingredients except fruit in small bowl and stir until well combined.
2. Spoon fruit into 4 serving dishes and top each with yogurt mixture.
Nutritional Info. (per serving) - 130 Calories, 3g Protein, 30g Carbohydrate, 1g Fat, 0g Sat. Fat, 0mg Cholesterol, 33mg Sodium

Quantity: Makes 4 servings

Gingered Peach Snap

Ingredients:
1/4 cup packed brown sugar
1 tablespoon lemon juice
2 teaspoons McCormick® Pure Vanilla Extract
1 teaspoon McCormick® Ground Cinnamon
1/4 teaspoon McCormick® Ground Ginger
3 cans (16 ounce) sliced peaches in juice, drained
1/2 cup raisins
1 tablespoon melted margarine
2 teaspoons packed brown sugar
3/4 cup crushed gingersnaps
Low-fat frozen yogurt (optional)

Instructions:
1. Combine first 5 ingredients in a large bowl. Add peaches and raisins; toss to coat. Spoon into an 8-inch square baking pan.
2. Combine margarine and brown sugar in a small bowl. With a fork, mix in gingersnap crumbs until well blended. Sprinkle over peaches.
3. Bake in 375 degree F oven 35-40 minutes or until bubbly. Serve with low-fat frozen yogurt, if desired.
Nutritional Info. (per serving) - 185 Calories, 2g Protein, 41g Carbohydrate, 2g Fat, 0.5g Sat. Fat, 0mg Cholesterol, 85mg Sodium

Quantity: Makes 8 servings

Lemon Cheesecake Squares

Ingredients:
1/2 cup graham cracker crumbs
1/4 teaspoon McCormick® Ground Cinnamon
Nonstick cooking spray
2 pkgs. (8 ounces each) Neufchatel or light cream cheese softened
1 cup part-skim ricotta cheese
1/2 cup sugar
2 teaspoons McCormick® Pure Vanilla Extract
2 teaspoons McCormick® Lemon Extract
2 eggs plus 2 egg whites
Fresh fruit (optional)

Instructions:
1. Combine cracker crumbs and cinnamon. Spread evenly in bottom of a 13x9x2-inch baking pan coated with cooking spray. With an electric mixer, beat together the next 5 incgredients until smooth. Add eggs and egg whites, beating well after each addition. Carefully pour over crumb mixture.
2. Bake in 350 degree F oven 20-25 minutes or until cheesecake is lightly browned on edges and almost set in center. Let cool 30 minutes. Cover and chill overnight. Top with fresh fruit.
Nutritional Info. (per serving) - 121 Calories, 5g Protein, 9g Carbohydrate, 7g Fat, 4g Sat. Fat, 44mg Cholesterol, 153mg Sodium Quantity: Makes 18 servings

Vanilla Mousse

Ingredients:
2/3 cup boiling water
2 envelopes unflavored gelatin
1/2 cup sugar
1 cup canned evaporated skimmed milk
1 teaspoon McCormick® Pure Vanilla Extract
1/8 teaspoon McCormick® Ground Cinnamon
2 cups fresh ice cubes
Fresh berries

Instructions:
1. Pour water and gelatin into an electric blender. Process on high 30 seconds.
2. Add sugar and process 5 seconds.
3. Add remaining ingredients except fruit and process 1 minutes or until mixture is smooth.
4. Pour into dessert dishes and chill1 hour. Serve topped with fresh berries.
Nutritional Info. (per serving) - 106 Calories, 5g Protein, 21g Carbohydrate, 0g Fat, 0g Sat. Fat, 1mg Cholesterol, 52mg Sodium

Quantity: Makes 6 servings

LOW FAT RECIPES in NO PARTICULAR ORDER

Roasted Herbed Chicken with Tomato Basil Sauce

Ingredients
1 1/3 lb broiler-fryer chicken
2 tbsp olive oil
2 tsp dried Italian seasoning
2 tsp parsley flakes
1/4 tsp garlic salt
1/4 tsp onion salt Sauce:

1/4 cup chopped onion
1 clove garlic, minced
1 tbsp cornstarch
1 cup tomato juice
1 large tomato, peeled, seeded and chopped
1 tbsp red wine vinegar
2 tbsp snipped fresh basil or 2 tsp dried
1/4 tsp salt
1/8 tsp pepper
2 tsp Equal Spoonful

Instructions
Rinse chicken and pat dry. Pull neck skin to back and twist wings tips under. Brush outside of chicken with 1 tbsp olive oil. Combine Italian seasoning, parsley, and garlic and onion salts;sprinkle some seasoning mixture inside, and rub remainder onto outside of chicken. Tie legs together. Place chicken, breast side up, on rack in shallow roasting pan., Roast, uncovered in 375F oven for 1 1/4 to 1 1/2 hours. Cover and let stand 15 minutes before carving.
Sauce: In skillet, heat remaining olive oil. Cook onion and garlic until onion is tender. Stir in cornstarch until blended.. Stir in tomato juice, tomato, vinegar, basil, salt, and pepper. cook and stir until bubbly. cook and stir for 2 minutes more. Remove from heat; stir in Equal Spoonful. Serve sauce with chicken.

Makes 4 servings.
Each Serving: 228 Kcal, 35g protein, 8g fat, 1g carbohydrate
Sauce: 32Kcal, 1g protein, 0g fat, 8g carbohydrate

Sweet and Sour Stir-Fry

Ingredients
1 tablespoon vegetable oil
1 pound boneless skinless chicken breasts, cut into 3-inch strips
1 can (8 ounces) sliced water chestnuts, drained
1 cup 2 x 1/2 -inch red bell pepper strips
1/4 cup chopped onion
2 tablespoons cornstarch
2 tablespoons soy sauce
1 tablespoon white vinegar
1 can (8 ounces) pineapple chunks, packed in juice, undrained
1/4 teaspoon ground ginger
1/4 teaspoon salt
1-3/4 teaspoons Equal® Measure™ or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™
1 package (6 ounces) frozen pea pods
Instructions
Heat oil in wok or skillet. Add chicken; cook until chicken is no longer pink, 5 to 6 minutes. Remove and set aside. Add water chestnuts, pepper and onion to wok; cook until vegetables are tender, 3 to 4 minutes, stirring constantly.
Combine cornstarch, soy sauce and vinegar in small bowl; stir to dissolve cornstarch. Add pineapple with juice, ginger and salt. Add to vegetable mixture; cook until sauce thickens, 2 to 3 minutes, stirring constantly.
Stir in Equal® Add pea pods and chicken; cook until pea pods and chicken are heated through, 2 to 3 minutes.
Makes 4 servings.
Nutrition information per serving:
Calories: 272, Protein: 29 g, Carbohydrates: 27 g, Fat: 5 g, Cholesterol: 66 mg, Sodium: 620 mg
Food Exchanges:
1 Bread, 3 Meat, 2 Vegetable
21% calorie reduction from traditional recipe

Shrimp With Tomato-Chili Sauce

Seafood never had it so good, and neither have you with this unique blend of chili and saut éed shrimp that has a distinctive Thai influence.
3/4 cup chopped green pepper
2 tablespoons finely chopped shallots or onions
1 tablespoon finely chopped jalapeńo pepper
2 cloves garlic, minced
2 teaspoons olive or vegetable oil
1 teaspoon dried basil leaves
1 teaspoon dried mint leaves
1 tablespoon minced parsley
1/2 cup chicken broth
3 tablespoons catsup
3 tablespoons rice wine or cider vinegar
3 tablespoons light reduced sodium soy sauce
3 tablespoons Equal® Spoonful™
1 pound large deveined, peeled shrimp, cooked (warm or chilled)
Saut é green pepper, shallots, jalapeńo pepper and garlic in oil until tender in small saucepan. Stir in herbs; cook over medium heat 1 minute. Stir in broth, catsup, vinegar and soy sauce; heat to boiling.
Reduce heat and simmer, uncovered, until cooked to thick sauce consistency (about 1 cup). Remove from heat and let stand 2 to 3 minutes; stir in Equal® Spoonful™ . Serve warm with shrimp.
Makes 4 servings.
Nutrition information per serving:
Calories: 160, Saturated Fat: <1 g, Protein: 23 g, Cholesterol: 193 mg, Carbohydrates: 9 g, Fiber: <1 g, Total Fat: 4 g, Sodium: 959 mg
Food Exchanges:
2-1/2 Lean Meat, 1 Vegetable

Red and Green Cabbage Slaw

21/2 cups thinly sliced red cabbage
21/2 cups thinly sliced green cabbage
1/2 cup chopped yellow or red bell pepper
1/2 cup chopped carrot
1/3 cup chopped red onion
8 ounces reduced-fat Cheddar cheese, cubed
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
21/2 teaspoons Equal® for Recipes™ or 8 packets Equal® sweetener or 1/3 cup Equal® Spoonful™
1/4 teaspoon celery seed
Salt and pepper, to taste
Lettuce leaves
Combine vegetables and cheese in bowl. Mix mayonnaise, vinegar, Equal®, and celery seed; stir into cabbage mixture. Season to taste with salt and pepper. Spoon mixture onto lettuce-lined plates.
TIPS
Packaged cole slaw vegetables can be used; use 6 cups vegetables and add onion, cheese and mayonnaise dressing as above. Any desired flavor of reduced-fat cheese can be substituted for the Cheddar cheese.
Nutrition information per serving (about 2/3 cup):
83 cal., 8 g pro., 9 g carbo., 2 g fat, 6 mg chol., 184 mg sodium
Food exchanges:
2 vegetable, 1/2 fat
Makes 8 servings 68 % calorie reduction from traditional recipe

Maple Glazed Sweet Potatoes

1 cup frozen Granny Smith apple juice concentrate, thawed
2 teaspoons cornstarch
2 teaspoons Equal® Measure™ or 7 packets Equal® sweetener or 1/4 cup plus 2 teaspoons Equal® Spoonful™
1 teaspoon margarine
1 teaspoon maple extract
1 teaspoon vanilla
2 pounds sweet potatoes, peeled, cut into 1-inch slices, cooked, warm
Heat apple juice concentrate, cornstarch, and Equal® to boiling in small saucepan; boil, stirring constantly, until thickened. Remove from heat; stir in margarine, maple extract, and vanilla.
Pour glaze over potatoes in serving bowl and toss gently. Makes 8 servings
Nutrition information per serving:
189 cal., 2 g pro., 44 g carbo., 1 g fat, 0 mg chol., 26 mg sodium
Food Exchanges:
2 Bread, 1/2 Fruit
21% calorie reduction from traditional recipe

Festive Fruit Salad

2 medium nectarines, sliced
1-1/2 cups halved seedless red grapes
1-1/2 cups sliced strawberries
1-1/2 cups blueberries
2 8-ounce cartons plain nonfat yogurt
4 to 6 packets Equal® or 1-1/4 to 1-3/4 teaspoons Equal® for Recipes
2 teaspoons vanilla
1 teaspoon finely shredded lemon peel
In a clear straight-sided bowl, layer fruits. In a small bowl combine yogurt, Equal® sweetener, vanilla and lemon peel; spoon atop fruit, spreading evenly. Or, layer fruit in individual dessert cups and top each with yogurt mixture. Cover and chill up to 24 hours. Before serving, garnished with sliced lemon peel, if desired.
Makes 6 (1 cup) servings.
Nutrition information per serving:
Calories: 132, Protein: 5 g, Carbohydrates: 27 g, Fat: 1 g, Cholesterol: 1 mg, Sodium: 61 mg
Food Exchanges:
1/2 Milk, 1/2 Fruit

Jěcama Salad With Citrus Dressing

Plain and simple, this is just about the freshest tasting salad you can make. And it's the easiest too. Just cut up the vegetables and toss with citrus dressing.
1 pound jícama, peeled
1/2 cup thinly sliced red onion
1/4 cup orange juice
2 tablespoons lime juice
1 tablespoon distilled white vinegar
2 teaspoons olive or vegetable oil
2 tablespoons minced parsley
2 tablespoons Equal® Spoonful™
1 tablespoon finely chopped shallot or onion
1 tablespoon grated orange rind
1/8 teaspoon pepper
Cut Jěcama into thick julienne strips; combine jěcama and red onion in serving bowl.
Combine remaining ingredients in covered jar; shake to mix. Pour dressing over jicama and toss.
Makes 8 servings.
Nutrition information per serving:
Calories: 45, Saturated Fat: Trace, Protein: 1 g, Cholesterol: 0 mg, Carbohydrates: 8 g, Fiber: <1 g, Total Fat: 1 g, Sodium: 5 mg
Food Exchanges:
2 Vegetable

Pineapple Zucchini Bread

1 cup vegetable oil
3 eggs
3-1/2 teaspoons Equal® for Recipes or 12 packets Equal® sweetener or 1/2 cups Equal® Spoonful™
1 teaspoon vanilla
2 cups shredded zucchini
1 can (8-1/2 ounces) unsweetened crushed pineapple in juice, drained
3 cups all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon baking soda
3/4 teaspoon ground nutmeg
3/4 teaspoon salt
1 cup raisins
1/2 cup chopped walnuts, optional
Mix oil, eggs, Equal® and vanilla in large bowl; stir in zucchini and pineapple. Combine flour, cinnamon, baking soda, nutmeg and salt in medium bowl; stir into oil mixture. Stir in raisins and walnuts, if desired. Spread batter evenly in 2 greased and floured 8-1/2 X 4-1/2 X 2-1/2-inch loaf pans.
Bake in preheated 350oF oven until breads are golden and toothpick inserted in centers comes out clean, 50 to 60 minutes. Cool in pans on wire racks 10 minutes; remove from pans and cool completely on wire rack.
Makes 2 loaves (about 16 slices each).
Nutrition information per serving (1 slice):
Calories: 134, Protein: 2 g, Carbohydrates: 14 g, Fat: 7 g, Cholesterol: 20 mg, Sodium: 97 mg
Food Exchanges:
1 Bread, 1 Fat
26% calorie reduction from traditional recipe

Oriental-Style Sea Scallops

2 tablespoons sesame or vegetable oil
1-1/2 cups broccoli flowerets
1 cup thinly sliced onion
1 pound sea scallops
3 cups thinly sliced napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup shiitake or button mushrooms, sliced
2 cloves garlic, minced
2 teaspoons ground star anise*
1/4 teaspoon ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 to 3 teaspoons reduced-sodium soy sauce
1/4 cup cold water
2 tablespoons cornstarch
1 to 1-1/2 teaspoons Equal® for Recipes or 3 to 4 packets Equal® sweetener or 2 to 3 tablespoons Equal® Spoonful™
4 cups hot cooked rice
Heat oil in wok or large skillet. Stir-fry broccoli and onion 3 to 4 minutes. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander, stir-fry 2 to 3 minutes.
Add chicken broth, vinegar and soy sauce; heat to boiling. Reduce heat and simmer, uncovered, until scallops are cooked and vegetables are tender, about 5 minutes. Heat to boiling.
Mix cold water and cornstarch. Stir cornstarch mixture into boiling mixture; boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal® Serve over rice. Makes 6 servings.
*Or, substitute 2 teaspoons five-spice powder for star anise and coriander; amounts of vinegar and soy sauce may need to be adjusted to taste.
Nutrition information per serving (2 ounces scallops and 2/3 cup rice):
Calories: 330, Protein: 20 g, Carbohydrates: 49 g, Fat: 6 g, Cholesterol: 26 mg, Sodium: 276 mg
Food Exchanges:
2 Meat, 2-1/2 Bread, 1 Vegetable
20% calorie reduction from traditional recipe

Grilled Fish with Pineapple-Cilantro Sauce

1 medium pineapple (about 2 pounds), peeled, cored and cut into scant 1-inch chunks
3/4 cup unsweetened pineapple juice
2 tablespoons lime juice
2 cloves garlic, minced
1/2 to 1 teaspoon minced jalapeńo pepper
2 tablespoons minced cilantro
2 tablespoons cold water
1 tablespoon cornstarch
1 to 1-1/2 teaspoons Equal® for Recipes or 3 to 4 packets Equal® sweetener or 2 to 3 tablespoons Equal® Spoonful™
Salt and pepper
6 halibut, haddock or salmon steaks or fillets (about 4 ounces each), grilled
Heat pineapple, pineapple juice, lime juice, garlic and jalapeńo pepper to boiling in medium saucepan. Reduce heat and simmer, uncovered, 5 minutes. Stir in cilantro; heat to boiling.
Mix cold water and cornstarch; stir into boiling mixture. Boil, stirring constantly, until thickened. Remove from heat; cool 2 to 3 minutes.
Stir in Equal®; season to taste with salt and pepper. Serve warm sauce over fish.
Makes 6 servings.
Note: Pineapple-Cilantro Sauce is also excellent served with pork or lamb.
Nutrition information per serving:
Calories: 185, Protein: 24 g, Carbohydrates: 16 g, Fat: 3 g, Cholesterol: 36 mg, Sodium: 159 mg
Food Exchanges:
2-1/2 Meat, 1 Fruit
26% calorie reduction from traditional recipe

Triple Bean Salad

1 can (14-1/2 ounces) green beans, drained
1 can (14-1/2 ounces) wax beans, drained
1 can (15-1/2 ounces) dark kidney beans, drained
1/4 cup sliced green onions
1/4 cup red wine vinegar
1 tablespoon olive oil
1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™
1 teaspoon dried basil leaves
1 small clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
Combine green beans, wax beans, kidney beans, green onions, vinegar, oil, Equal®, basil, garlic, salt and pepper in large nonmetallic bowl. Mix well. Cover; refrigerate overnight. Serve chilled.
Makes 4 (1-cup) servings.
Nutrition information per serving:
Calories: 174, Protein: 8 g, Carbohydrates: 29 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 1025 mg
Food Exchanges:
1-1/2 Bread, 1 Vegetable, 1/2 Fat
39% calorie reduction from traditional recipe

Down Home Barbecued Beef

1 Slice bacon
1/2 cup chopped onion
1/2 cup ketchup
1/2 cup apple juice
1 tablespoon white vinegar
1 teaspoon prepared mustard
1 teaspoon Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoon ground black pepper
2-1/2 teaspoons Equal® for Recipes or 8 packets Equal® sweetener or 1/3 cup Equal® Spoonful™
12 ounces thinly sliced roast beef
4 kaiser rolls (optional)
Cut bacon into 1-inch pieces; cook in medium saucepan over medium-high heat 3 to 4 minutes or until almost cooked. Add onion; cook 3 to 5 minutes or until bacon is crisp and onion is tender, stirring occasionally.
Combine ketchup, apple juice, vinegar, mustard , Worcestershire sauce, salt and pepper; add to bacon mixture. Reduce heat; cover and simmer until flavors are blended, 15 to 20 minutes.
Stir in Equal® and sliced beef. Serve warm on rolls, if desired.
Makes 4 servings
Microwave Directions
Cut bacon into 1-inch pieces and place in 11/2-quart microwavable casserole. Cook, uncovered, at HIGH 1 minute. Add onion and cook at HIGH 2-1/2 to 3 minutes or until bacon is crisp and onion is tender, stirring once. Combine ketchup, apple juice, vinegar, mustard, Worcestershire sauce, salt and pepper; add to bacon mixture. Cook, covered, at HIGH 4 to 5 minutes or until boiling. Cook at MEDIUM 8 to 10 minutes or until flavors are blended, stirring twice. Stir in Equal® and sliced beef. Serve warm.
Nutrition information per serving
Calories: 223, Protein: 26 g, Carbohydrates: 16 g, Fat: 6 g, Cholesterol: 70 mg, Sodium: 542 mg
Food Exchanges:
3 Meat, 1 Bread
23% calorie reduction from traditional recipe

Chicken Normandy

Butter-flavored vegetable cooking spray
4 boneless, skinless chicken breast halves (about 4 ounces each)
Salt and pepper, to taste
2 medium Granny Smith apples, unpeeled, cored, sliced
6 green onions and tops, sliced
2/3 cup apple cider or unsweetened apple juice
2 teaspoons chicken bouillon crystals
11/2 teaspoons dried sage leaves
2/3 cup fat-free half-and-half or 2% milk
2 teaspoons flour
13/4 teaspoons Equal® Measure™ or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™
Sage or parsley sprigs, as garnish
Spray large skillet with cooking spray; heat over medium heat until hot. Saute chicken breasts until browned, 3 to 5 minutes on each side. Season to taste with salt and pepper. Add apples, onions, apple cider, bouillon, and sage to skillet; heat to boiling. Reduce heat and simmer, covered, until chicken is tender, 10 to 12 minutes. Remove chicken and apples to serving platter. Continue simmering cider mixture until almost gone. Mix half-and-half, flour, and Equal® in glass measuring cup; pour into skillet. Heat to boiling; boil, stirring constantly, until thickened, about 1 minute. Season to taste with salt and pepper; pour over chicken and apples. Garnish with sage.
TIP
Chicken Normandy is delicious served with white and wild rice mix; if using a packaged rice mix, discard spice packet.
Nutrition information per serving:
240 cal., 29 g pro., 25 g carbo., 2 g fat, 66 mg chol., 676 mg sodium
Food exchanges:
11/2 fruit, 31/2 lean meat
Makes 4 servings 46 % calorie reduction from traditional recipe

All-American Barbecued Beans

1 slice bacon
1/2 cup chopped onion
1/2 cup ketchup
2 tablespoons white vinegar
2 tablespoons water
1 teaspoon prepared mustard
1 teaspoon Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 can (15-1/2 ounces) Great Northern beans, drained
2-1/2 teaspoons Equal® for Recipes or 8 packets Equal® sweetener or 1/3 cup Equal® Spoonful™
Cut bacon into 1-inch pieces; cook in medium saucepan over medium-high heat 3 to 4 minutes. Add onion and cook until bacon is crisp and onion is tender, stirring occasionally.
Combine ketchup, vinegar, water, mustard, Worcestershire sauce, salt, and pepper; add to bacon mixture. Stir in beans. Reduce heat and simmer, covered until flavors are blended, 15 to 20 minutes. Stir in Equal®.
Makes 4 1/2-cup) servings.
Microwave Directions:
Cut bacon into 1-inch pieces and place in 1-1/2 quart microwavable casserole. Cook uncovered at HIGH 1 minute. Add onion and cook at HIGH 2-1/2 to 3 minutes, stirring once. Combine ketchup, vinegar, water, mustard, Worcestershire sauce, salt and pepper; add to bacon mixture. Stir in beans and cover with lid or plastic wrap. Cover and cook at HIGH 4 minutes, then cook at medium 8 to 10 minutes or until flavors are blended, stirring twice. Stir in Equal®.
Nutrition information per serving:
Calories: 185, Protein: 9 g, Carbohydrates: 36 g, Fat: 1 g, Cholesterol: 1 mg, Sodium: 491 mg
Food Exchanges:
2 Bread, 1 Vegetable
25% calorie reduction from traditional recipe

Sweet Potato Casserole

4 medium sweet potatoes, peeled, cooked (about 1-3/4 pounds)
1/2 - 1 cup fat-free sour cream
1 teaspoon vanilla
5-1/2 teaspoons Equal® Measure™ or 18 packets Equal® sweetener or 3/4 Equal® Spoonful™
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 cup coarsely chopped pecans (optional)
Mash sweet potatoes with potato masher or beat with electric mixer until smooth. Mix in remaining ingredients, except pecans. Spoon sweet potato mixture into ungreased 1-quart casserole or soufflé dish; sprinkle with pecans.
Bake, uncovered, at 350°F until hot throughout, about 30 minutes.
Makes 6 servings (about 1/2 cup each)
Nutrition information per serving:
165 cal., 4 g pro., 38 g carbo., 0 g fat, 0 mg chol., 27 mg sodium
41% calorie reduction from traditional recipe
Food exchange:
2 bread

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