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).

SPICY BLACK-EYED PEAS AND RICE

This recipe is from Diabetic Cooking too. The dietary exchanges are listed as: 2.5 starch and 1/2 fat.

1 T. canola oil
1/2 cup minced onions
1 clove garlic, minced
1 1/2 cups water
2 cups frozen black-eyed peas(no salt added)
1/4 cup diced tomatoes with green chilies or jalapenos,drained
1 t. black pepper
1/2 t. salt,optional
1 1/3 cups cooked brown rice

1.Heat oil in 3-quart saucepan over medium heat; add onionsand cook 4 minutes or until beginning to turn light golden color, stirring often. Add garlic, cook 15 seconds.
2Add water, black-eyed peas,tomatoes and pepper to onion mixture: stir and bring to a boil over high heat. Reduce heat to a simmer: cover and cook18 to 20 minutes or until tender.
3 Use slotted spoon to remove black-eyed peas. Reduce liquid by cooking on high 2-3 minutes. Add reduced liquid to black-eyed peas and stir. Serve peas over brown rice.

Makes 6 servings.
(1/3 cup rice and 1/3 cup bean mixture per serving)

Calories: 220
Total fat: 5 g
Saturated fat: <1 g
Protein: 9 g
Carbohydrate: 37 g
Cholesteral: 0 g
Dietary Fiber: 5 g
Sodium: 40 mg

LOW-FAT SLOPPY JOE SLIDERS

This recipe is from Diabetic Cooking. It lists Dietary Exchanges as: 1 Vegetable,3 starch,3 meat. and1/2 fat.

12 oz. super lean(96/4%) ground beef
1 can(14.5 oz.) stewed tomatoes with Mexican seasonings
1/2 cup frozen mixed vegetables,thawed
1/2 cup chopped green bell pepper
3 T. ketchup
1 t. ground cumin
2 t. Worcestershire sauce
1 t. cider vinegar
24 mini whole wheat rolls or 1 oz. rolls, split and warmed

1. Heat large nonstick skillet over medium-high heat untill hot. Coat skillet with cooking spray, add ground beef and cook until browned, stirring frequently.
2. Add remaining ingredients, except rolls. Bring to a boil, reduce heat, cover tightly and simmer 15 minutes or until peppers are tender and mixture has thickened. Break up any large pieces of tomato. To serve, spoon 2 tablespoons into each bun.
Makes 8 servings.
(3 sliders/serving.)
Calories:324
Total fat: 7 g
Saturated Fat: 2 g
Protein: 17 g
Carbohydrates: 50 g
Cholesterol: 23 mg
Dietary Fiber:8 g

LOW-FAT APPLE COFFEE CAKE

Serves: 20

Apples and raisins provide sweet moistness, which means less oil in this coffee cake that is low in saturated fat, cholesterol, and sodium.

INGREDIENTS:
5 cups tart apples, cored, peeled, chopped
1 cup sugar OR Splenda
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup olive oil
2 teaspoons vanilla
1 egg, beaten
2-1/2 cup sifted whole grain flour
1-1/2 teaspoon baking soda
2 teaspoons ground cinnamon

DIRECTIONS:
1. Preheat oven to 350º F.
2. Lightly oil a 13x9x2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time, just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

NUTRITION INFO (per 3.5" x 2.5" serving):
Calories: 180.7
Fat: 4.6 g
Carbohydrates: 33.6g
Protein: 2.8g