VERY LOW-FAT NEW ORLEANS RED BEANS AND RICE

Serves: 8

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

INGREDIENTS:
1 lb. dry red beans
2 quarts water
1-1/2 cups chopped onion
1 cup chopped celery
4 fresh bay leaves
1 cup chopped green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoon dried thyme, crushed
1 teaspoon salt
1 teaspoon black pepper

DIRECTIONS:

1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. 3. Cover and cook over low heat for about 1-1/2 hours or until beans are tender. Stir. Mash beans against side of pan.
4. Add green pepper, garlic, parsley, thyme, salt, and black pepper.
5. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
6. Serve with hot cooked brown rice, if desired.

NUTRITION INFO (per 1.75-cup serving):
Calories: 187.2
Fat: 0.8 g
Carbohydrates: 35.4 g
Protein: 10.9 g

LOW-FAT MOUSSE A LA BANANA

Serves: 4

This creamy dessert is low in saturated fat, cholesterol, and sodium, but high on richness.

INGREDIENTS:

2 tablespoons 1% milk
4 teaspoons sugar
1 teaspoon vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 banana slices (1/4 inch each)

DIRECTIONS:
1. Place milk, sugar, vanilla, and banana in blender.
2. Process 15 seconds at high speed until smooth.
3. Pour mixture into a small bowl; fold in yogurt.
4. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

NUTRITION INFO (per ½-cup serving):
Calories: 98.9
Fat: 1.4 g
Carbohydrates: 18.0 g
Protein: 4.6 g

LOW-FAT CHICKEN NOODLE SOUP

Serves: 8

Nothing beats a bowl of fresh, homemade chicken noodle soup. Here's a super quick way to enjoy a classic favorite.

INGREDIENTS:
2-1/2 cups wide egg noodles
4 cups water
1 teaspoon vegetable oil
12 cups chicken broth
1-1/2 tablespoons salt
1 teaspoon poultry seasoning
1 cup chopped celery
1 cup chopped onion
1/3 cup cornstarch
1/4 cup water
3 cups diced, cooked chicken meat

DIRECTIONS:

1. In a medium saucepan, bring water to a boil. Add noodles and oil, and boil 8 minutes. Drain and rinse under cool running water, then drain again.
2. In a large saucepan, bring broth, salt, and poultry seasoning to a boil. Stir in celery and onion. Reduce heat, cover, and simmer for 15 minutes.
3. In separate bowl, mix cornstarch and water together until cornstarch is completely dissolved, and gradually add to soup, stirring constantly.
4. Add noodles and chicken, and heat through.

NUTRITION INFO (per 1-cup serving):
Calories: 327.1
Fat: 6.5 g
Carbohydrates: 18.4 g
Protein: 45.9 g

SHRIMP EGG FOO YUNG

4 eggs, beaten
1 cup fresh bean sprouts
1/2 cup thinly sliced celery
1/2 cup chopped green onions
1 (10-ounce) package frozen cooked shrimp, thawed and drained
1 t. chicken-flavored bouillon granules
No-fat spray
Sauce(recipe follows)

Combine first 6 ingredients. Let mixture stand 10 minutes.
Coat a large nonstick skillet with spray; place over medium heat until hot. For each patty, spoon 1/4 cup egg mixture into skillet; shape into a patty with spatula as it cooks. Cook until patty is lightly browned on one side;turn and cook until patty is set and lightly browned on other side. Repeat until all egg mixture is used. Serve with sauce.
Yield: 6 servings (about 109 calories per serving+ 3 calories/ T. sauce).

SAUCE:
2 T. cornstarch
1/4 cup water
1 T. reduced-sodium soy sauce
1 t. chicken-flavored bouillon granules

Combine cornstarch and 1/4 cup water in a small saucepan,stirring until blended; add remaining ingredients. Cook over medium heat, stirring constantly, until bouillon dissolves and sauce is thickened.
Yield: 2 cups.

CORN MUFFINS

1 cup cornmeal
1/2 t. baking soda
1/2 t.baking powder
1/4 t. salt
1 cup reduced fat buttermilk
1 egg, slightly beaten
1 T. reduced-calorie margarine, melted
No-fat spray

Combine dry ingredients, mixing well. Stir in buttermilk, egg and margarine until well blended. Coat muffin pans with cooking spray; spoon batter into muffin pans, filling 2/3 full. Bake at 450 degrees for 10-12 minutes.
Yield: 1 dozen(about 52 calories each).

DEVILED BEEF PATTIES

2 pounds super lean ground beef
2 eggs
1/4 cup reduced-calorie chili sauce
1 T. instant minced onion
1 T. plus 1 t. Worchestershire sauce
1 T. prepared horseradish
2 t. prepared mustard
1/4 teaspoon pepper
8 hamburger buns

Combine all ingredients except hamburger buns; shape into 8 (1" thick) patties. Grill 3-5 inches from slow to medium coals 4-7 minutes on each side or until desired degree of doneness. Serve on hamburger buns.
Yield: 8 servings (about 216 calories per serving +120 calories for bun).
Sara Lee is one brand that has buns with less calories!!!

OVEN-FRIED YELLOW SQUASH

1/2 cup cornmeal
1/2 t. salt
1/4 t. pepper
1 egg
1 T. water
3 medium-size yellow squash,cut into 1/4-inch slices
No-fat cooking spray

Combine cornmeal,salt and pepper; set aside. Combine egg and water; beat well. Dip squash in egg mixture. Lightly coat a 15x10x1 inch baking pan with cooking spray. Place squash slices in a single layer in pan. Bake at 460 degrees for 30-40 minutes or until golden brown, turning once.
Yield: 6 servings (about 64 calories per serving).