SUGAR FREE ARCHIVES

PAGE 3

FOR WEEK OF JULY 30, 2000

Apricot-Almond Coffee Ring

1 cup dried apricots, sliced
1 cup water
3-1/2 teaspoons Equal� for Recipes or 12 packets Equal� sweetener or 1/2 cup Equal� Spoonful�
1/8 teaspoon ground mace
1 loaf (16 ounces) frozen Italian bread dough, thawed
1/3 cup sliced or slivered almonds
Skim milk
1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener or 2 tablespoons Equal� Spoonful�

Heat apricots, water, 3-1/2 teaspoons Equal� for Recipes or 12 packets Equal� sweetener or 1/2 cup Equal� Spoonful� and mace to boiling in small saucepan; reduce heat and simmer, covered, until apricots are tender and water is absorbed, about 10 minutes. Simmer, uncovered, until no water remains, 2 to 3 minutes. Cool.
Roll dough on floured surface into 14 x 8-inch rectangle. Spread apricot mixture on dough to within 1 inch of edges; sprinkle with 1/4 cup almonds. Roll dough up jelly-roll style, beginning with long edge; pinch edge of dough to seal. Place dough seam side down on greased cookie sheet forming circle; pinch ends to seal.
Using scissors, cut dough from outside edge almost to center, making cuts 1 inch apart. Turn each section cut side up so filling shows. Let rise, covered, in warm place until dough is double in size, about 1 hour.
Brush top of dough lightly with milk; sprinkle with remaining almonds and 1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener or 2 tablespoons Equal� Spoonful�. Bake coffee cake in preheated 375�F oven until golden, 25 to 30 minutes. Cool on wire rack. Makes 12 servings.

Nutrition information per serving:
154 cal., 4 g pro., 27 g carbo., 3 g fat, 0 mg chol., 180 mg sodium

Food Exchanges:
1/2 Fruit, 1 Bread, 1/2 Fat

19% calorie reduction from traditional recipe

FOR WEEK OF JULY 23, 2000

Key Lime Pie

1 cup graham cracker crumbs
3 tablespoons melted margarine
1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener or 2 tablespoons Equal� Spoonful�
1 envelope (1/4 ounce) unflavored gelatin
1-3/4 cups skim milk
1 package (8 ounces) reduced-fat cream cheese, softened
1/3 to 1/2 cup fresh lime juice
3-1/2 teaspoons Equal� for Recipes or 12 packets Equal� sweetener or 1/2 cup Equal� Spoonful�
Lime slices, raspberries and fresh mint sprigs, for garnish (optional)

Combine graham cracker crumbs, margarine and 1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener or 2 tablespoons Equal� Spoonful� in bottom of 7-inch springform pan; pat evenly on bottom and 1/2 inch up side of pan.

Sprinkle gelatin over 1/2 cup milk in small saucepan; let stand 2 to 3 minutes. Cook over low heat, stirring constantly, until gelatin is dissolved. Beat cream cheese in small bowl until fluffy; beat in remaining 1-1/4 cups milk and gelatin mixture. Mix in lime juice and 3-1/2 teaspoons Equal� for Recipes or 12 packets Equal� sweetener or 1/2 cup Equal� Spoonful� . Refrigerate pie until set, about 2 hours.

To serve, loosen side of pie from pan with small spatula and remove side of pan. Place pie on serving plate, garnish with lime slices, raspberries and mint, if desired.
Makes 8 servings.

Nutrition information per serving:
150 cal., 6 g pro., 11 g carbo., 10 g fat, 16 mg chol., 231 mg sodium

Food Exchanges: 1 Bread, 2 Fat

46% calorie reduction from traditional recipe

FOR WEEK OF JULY 16, 2000

Triple-Berry Jam

4 cups fresh strawberries or thawed frozen unsweetened strawberries
2 cups fresh raspberries or thawed frozen unsweetened raspberries
1 cup fresh blueberries or thawed frozen unsweetened blueberries
1 package (1-3/4 ounces) no - sugar - needed pectin
2 tablespoons Equal� for Recipes or 20 packets Equal� sweetener or 3/4 cup plus 4 teaspoons Equal� Spoonful�

Mash strawberries, raspberries and blueberries, by hand or with food processor, to make 4 cups pulp. Stir in pectin; let mixture stand 10 minutes, stirring frequently. Transfer to large saucepan. Cook and stir over medium heat until mixture comes to a boil. Cook and stir 1 minute more. Remove from heat; stir in Equal�. Skim off foam if necessary.

Immediately fill containers, leaving 1/2-inch headspace. Seal and let stand at room temperature until firm (several hours).

Store up to 2 weeks in refrigerator or 6 months in freezer.
Makes 8 ( 1/2-pint) jars.
Nutrition information per serving (1 tablespoon):
9 cal., 0 g pro., 2 g carbo., 0 g fat, 0 mg chol., 3 mg sodium
Food Exchanges: Free Food
80% calorie reduction from traditional recipe

FOR WEEK OF JULY 9, 2000

New York Cheesecake

1-1/4 cups vanilla wafer crumbs
4 tablespoons margarine, melted
1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener or 2 tablespoons Equal� Spoonful�
2 packages (8 ounces each) reduced-fat cream cheese, softened
1 package (8 ounces) fat-free cream cheese, softened
5-1/2 teaspoons Equal� for Recipes or 18 packets Equal� sweetener or 3/4 cup Equal� Spoonful�
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced - fat sour cream
1 teaspoon vanilla
1 pint strawberries, sliced (optional)

Mix vanilla wafer crumbs, margarine and 1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener or 2 tablespoons Equal� Spoonful� in bottom of 9-inch springform pan. Reserve 1 tablespoon of crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake in preheated 350�F oven until crust is lightly browned, about 8 minutes. Cool on wire rack.

Beat cream cheese and 5-1/2 teaspoons Equal� for Recipes or 18 packets Equal� sweetener or 3/4 cup Equal� Spoonful� in large bowl until fluffy; beat in eggs, egg whites and cornstarch. Mix in sour cream and vanilla until well blended. Pour mixture into crust.

Place cheesecake in roasting pan on oven rack, add 1 inch hot water to roasting pan. Bake in preheated 300�F oven just until set in the center, 45 to 60 minutes. Remove cheesecake from roasting pan, sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool 3 hours in oven with door ajar. Refrigerate 8 hours or overnight.

Remove side of pan; place cheesecake on serving plate.
Makes 16 servings.

Nutrition information per serving:
187 cal., 7 g pro., 13 g carbo., 12 g fat, 56 mg chol., 253 mg sodium

Food Exchanges:
1 Milk, 2-1/2 Fat

39% calorie reduction from traditional recipe

FOR WEEK OF JULY 2, 2000
HAPPY 4TH OF JULY TO EVERY ONE.
PLEASE HAVE A SAFE HOLIDAY!!

Country Peach Tart
Since peaches are in season right now, thought this would be a good time for these recipes. Hope you enjoy them.

Reduced - Fat Pie Pastry for 9 - inch pie or favorite pastry for 9 - inch pie
1 tablespoon flour
2 - 1/2 teaspoons Equal� for Recipes or 8 packets Equal�Sweetener or 1/3 cup Equal� Spoonful�
4 cups sliced pitted, peeled fresh peaches (about 4 medium) or frozen peaches, thawed
Ground nutmeg

Roll pastry on floured surface into 12 - inch circle; transfer to ungreased cookie sheet. Combine flour and Equal�; Sprinkle over peaches and toss. Arrange peaches on pastry, leaving 2 - inch border around edge of pastry. Sprinkle peaches lightly with nutmeg. Fold edge of pastry in.

Bake tart in preheated 425�F oven until crust is browned and fruit is tender, 25 to 30 minutes.
Makes 8 servings.

Nutrition information per serving:
168 cal., 3 g pro., 27 g carbo., 6g fat, 0 mg chol., 134 mg sodium

Food Exchanges: 1/2 Fruit, 2 Fat, 1-1/2 Bread, 1 Fat

34% calorie reduction from traditional recipe

FOR WEEK OF JUNE 25, 2000

Peach Preserves

2 - 1/2 to 3 pounds ripe peaches (10 to 12)
2 tablespoons lemon juice
1 - 1-3/4-ounce package of pectin for low-sugar preserves (low methoxyl pectin)
24 packets Equal� or 7-1/4 teaspoons Equal� for Recipes or 1 cup Equal� Spoonful�

Peel, pit and finely chop peaches, measure 4 cups into saucepan. Stir in lemon juice and pectin.
Let mixture stand 10 minutes, stirring frequently.
Cook and stir until boiling. Cook and stir 1 minute more. Remove from heat; stir in Equal�. Skim off foam.
Immediately ladle into freezer containers or jars, leaving 1/2 inch headspace. Seal and label containers. Let stand at room temperature several hours or until set.
Store up to 2 weeks in the refrigerator or 6 months in the freezer.
Makes 8 jars.

Nutrition information per serving (1/2-pint):
10 cal., 0 g pro., 3 g carbo., 0 g fat, 0 mg chol., 3 mg sodium

Food Exchanges: Free Food

78% calorie reduction from traditional recipe
(NO FAT)

FOR WEEK OF JUNE 18, 2000

Cream Cheese and Jelly Cookies

3/4 cup margarine, softened
1 package (8 ounces) reduced-fat cream cheese, softened
2-1/2 teaspoons Equal� for Recipes or 8 packets Equal� sweetener or 1/3 cup Equal� Spoonful�
2 cups all - purpose flour
1/4 teaspoon salt
1/4 cup black cherry or seedless raspberry spreadable fruit

Beat margarine, cream cheese and Equal� in medium bowl until fluffy; mix in flour and salt to form a soft dough. Cover and refrigerate until dough is firm, about 3 hours.
Roll dough on lightly floured surface into circle 1/8 inch thick; cut into rounds with 3-inch cutter. Place rounded 1/4 teaspoon spreadable fruit in center of each round; fold rounds into halves and crimp edges firmly with tines of fork. Pierce tops of cookies with tip of sharp knife. Bake cookies on greased cookie sheets in preheated 350�F oven until lightly browned, about 10 minutes.
Cool on wire racks.
Makes about 3 dozen.

Nutrition information per serving (1 cookie) :
80 cal., 1 g pro., 7 g carbo., 5 g fat, 4 mg chol., 78 mg sodium
Food Exchanges: 1/2 Bread, 1 Fat

15% calorie reduction from traditional recipe

FOR WEEK OF JUNE 11, 2000

Carrot Puff

2 cups sliced carrots, cooked
2 tablespoons melted margarine
2 eggs
1 cup reduced - fat sour cream
5-1/2 teaspoons Equal� for Recipes or 18 packets Equal� sweetener or 3/4 cup Equal� Spoonful�
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 tablespoons chopped walnuts

Process carrots in food processor until smooth. Combine carrots and remaining ingredients, except walnuts. Pour mixture into 6 greased 1 - cup souffle dishes, or a 4-cup souffle dish; sprinkle with walnuts. Bake in preheated 350 degree oven until carrot mixture is puffed and set, 25 to 30 minutes for the 1 cup souffle dishes, about 45 minutes for the 4-cup souffle dish.
Makes 6 servings

TIP: Carrot puff can be assembled in advance; refrigerate, covered, in souffle dishes up to 24 hours. Bake in preheated 350�F oven until puffed and set, 35 to 40 minutes.

Nutrition information per serving:
166 cal., 4 g pro., 11 g carbo., 12 g fat, 86 mg chol., 205 mg sodium

Food exchanges:
2 vegetable, 2 fat

40 % calorie reduction from traditional recipe

FOR WEEK OF JUNE 4, 2000

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 jalape�o 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 jalape�o 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:
185 cal., 24 g pro., 16 g carbo., 3 g fat., 36 mg chol., 159 mg sodium

Food Exchanges: 2-1/2 Meat, 1 Fruit

26% calorie reduction from traditional recipe

FOR WEEK OF MAY 28, 2000

Bunuelos

1 3/4 cups all-purpose flour
1 teaspoon Equal� for Recipes or 3 packets Equal sweetener or 2 tablespoons Equal� Spoonful�
1/2 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons cold margarine, cut into pieces
2 egg whites, beaten
1/4 cup skim milk
Vegetable oil
6 teaspoons Equal� for Recipes or 20 packets Equal sweetener or 3/4 cup plus 4 teaspoons Equal� Spoonful�
1 teaspoon ground cinnamon

Combine flour, 1 teaspoon Equal�, baking powder and salt in medium bowl; cut in margarine with pastry blender until margarine is in very small pieces. Mix egg whites and milk; stir into flour mixture to make soft dough. Knead dough on floured surface until smooth, 2 to 3 minutes. Shape dough into log; divide into 30 pieces. Roll each piece of dough on floured surface until almost paper thin; let stand on cookie sheets 15-30 minutes. Heat 2 inches oil to 375 degrees in saucepan or deep skillet. Fry dough, a few pieces at a time, until puffed and golden, about 30 seconds on each side. Drain well on paper toweling. Combine 6 teaspoons Equal� for Recipes and cinnamon in small bowl, sprinkle each warm bunuelo with scant 1/4 teaspoon mixture.
Serve warm.

Makes 2 1/2 dozen

Nutrition information per serving:
40 cal., 1 g pro., 7 g carbo., 1 g fat, 0 mg chol., 40 mg sodium

Food Exchange:
1/2 Bread

45% calorie reduction from traditional recipe

FOR WEEK OF MAY 21, 2000

GRANOLA BITES

2 cups cornflake cereal
2/3 cup quick-cooking oats, dry
1/4 cup 100% bran cereal
1/2 cup pitted dates, chopped or raisins*
1/2 cup reduced-fat crunchy peanut butter
4 egg whites, or 1/2 cup real liquid egg product
5 teas. Equal Measure or 16 packets Equal sweetener or 2/3 cup Equal Spoonful
2 teas. vanilla

Combine all the cereals and the dates (or raisins) in a large bowl.
Mix peanut butter, egg whites, Equal and vanilla in a small bowl until smooth. Pour over cereal mixture and stir until all ingredients are coated.

Shape mixture into 1-inch mounds. Place on lightly greased cookie sheets, or spray sheets with non - stick cooking spray. Bake in preheated 350 degree F oven until cookies are set and lightly browned, about 8 to 10 minutes.
Cool on wire racks.
Makes about 2 dozen.
*You might try 1/4 cup of the dates and 1/4 cup of the raisins.

Nutrition information per cookie:
67 cal., 3 g pro., 9 g carbo., 3 g fat, 0mg chol., 61 mg sodium.

Food Exchanges:
1/2 Bread, 1/2 Fat

36% calorie reduction from traditional recipe.

HAPPY MOTHERS' DAY

FOR WEEK OF MAY 14, 2000

Creamy Rice Pudding

2 cups water
1 cinnamon stick, broken into pieces
1 cup converted rice
4 cups skim milk
1/4 teaspoon salt
7-1/4 teaspoons Equal� for Recipes or 24 packets Equal� sweetener or 1 cup Equal� Spoonful�
3 egg yolks
2 egg whites
1 teaspoon vanilla
1/4 cup raisins
Ground cinnamon and nutmeg

Heat water and cinnamon stick to boiling in large saucepan; stir in rice. Reduce heat and simmer, covered, until rice is tender and water is absorbed, 20 to 25 minutes. Discard cinnamon stick.

Stir in milk and salt; heat to boiling. Reduce heat and simmer, covered, until mixture starts to thicken, about 15 to 20 minutes, stirring frequently. (Milk will not be absorbed and pudding will thicken when it cools.) Remove from heat and cool 1 to 2 minutes; stir in Equal�.

Beat egg yolks, egg whites and vanilla in small bowl until blended. Stir about 1/2 cup rice mixture into egg mixture; stir back into saucepan. Cook over low heat, stirring constantly, 1 to 2 minutes. Stir in raisins.

Spoon pudding into serving bowl; sprinkle with cinnamon and nutmeg. Serve warm or at room temperature.

6 servings.

Nutrition information per serving (2/3-cup):
244 cal., 11 g pro., 43 g carbo., 3 g fat, 109 mg chol., 200 mg sodium

Food Exchanges: 1 Milk, 2 Bread, 1/2 Fat

49% calorie reduction from traditional recipe

FOR WEEK OF MAY 7, 2000

Blueberry Grunt
Since bluberries will soon be in season, I thought this would be a good recipe for this week,

1-1/2 tablespoons cornstarch
2-1/2 teaspoons Equal� for Recipes or 3/4 cup Equal� Spoonful� or 8 packets Equal� sweetener
5-1/2 teaspoons Equal� for Recipes or 1/3 cup Equal� Spoonful� or 18 packets Equal� sweetener
1/2 teaspoon ground cinnamon
1/2 cup water
1/8 teaspoon ground nutmeg
1 teaspoon lemon juice
1/2 teaspoon salt
1 teaspoon grated orange rind
3 tablespoons cold margarine, cut into pieces
4 cups fresh or frozen blueberries
1/2 cup skim milk
1 cup all-purpose flour
1/2 teaspoon grated orange rind
1 1/2 teaspoons baking powder

Mix cornstarch, 5 1/2 teaspoons Equal� for Recipes or 18 packets Equal� sweetener or 3/4 cup Equal� Spoonful� , water, lemon juice, and 1 teaspoon grated orange rind in 8-inch skillet. Add blueberries and heat to boiling. Boil, stirring constantly, until mixture is thickened, 1 minute. Reduce heat and simmer, uncovered, 5 minutes.
Combine flour, baking powder, 2 1/2 teaspoons Equal� for Recipes or 8 packets Equal� sweetener or 1/3 cup Equal� Spoonful� , spices, and salt in medium bowl; cut in margarine with pastry blender until mixture resembles coarse crumbs. Stir in milk, forming soft dough; stir in 1/2 teaspoon orange rind. Spoon dough in 6 mounds on simmering blueberry mixture. Cook, covered, on low heat until dumplings are done, 12 to 14 minutes. Serve warm.
TIP - Blueberry Grunt is delicious served with fat-free, no-sugar-added ice cream or frozen yogurt, or with dollops of light whipped topping.
Makes 6 servings

Nutrition information per serving:
215 cal., 4 g pro., 37 g carbo., 6 g fat, 0 mg chol., 384 mg sodium

Food Exchanges:
1 fruit, 1 1/2 bread, 1 fat

45% calorie reduction from traditional recipe

FOR WEEK OF APRIL 30, 2000

Shortbread Wedges

1 cup all-purpose flour
3-1/2 teaspoons Equal� for Recipes or 12 packets Equal� sweetener or 1/2 cup Equal� Spoonful�
1 tablespoon cornstarch
1/8 teaspoon salt
8 tablespoon cold margarine, cut into pieces
1/2 teaspoon vanilla
1/2 teaspoon almond extract
12 whole unblanched almonds or pecan halves

Combine flour, Equal� for Recipes or Equal� Spoonful�, cornstarch, and salt in medium bowl, cut in margarine with pastry blender until mixture resembles coarse crumbs. Sprinkle vanilla and almond extracts over mixture and stir in; mix with hands briefly until dough begins to hold together. Pat dough evenly in bottom of greased 8-inch round cake pan. Lightly cut dough into 12 wedges with sharp knife, cutting about halfway through dough. Pierce each wedge 2 to 3 times with tines of fork; press almond into each wedge. Bake in preheated 325� F oven until shortbread is lightly browned 25 to 30 minutes. Cool on wire rack; cut into wedges while warm.
Makes 12 servings

Nutrition information per serving:
120 cal., 1 g pro., 10 g carbo., 8 g fat, 0 mg chol., 112 mg sodium

Food Exchanges:
1/2 Bread, 1-1/2 Fat

28% calorie reduction from traditional recipe

FOR WEEK OF APRIL 16, 2000

White and Black Bean Salad

2 cups finely chopped red onions
2 tablespoons olive or vegetable oil
1/3 cup red wine vinegar
1/4 cup chopped red pepper
2 tablespoons minced parsley
2 cloves garlic, minced
2 tablespoons Equal� Spoonful�
1/4 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) great northern beans, rinsed, drained
1 can (15 ounces) black beans, rinsed, drained
Red pepper rings

Saut � onions in oil until crisp-tender in medium skillet; remove from heat and cool until warm. Stir vinegar, red pepper, parsley, garlic, Equal� Spoonful� , salt and pepper into onions.

Pour onion mixture over combined beans in bowl; mix well. Garnish with pepper rings.

Makes 8 servings.

Nutrition information per serving:
Serving Size: 1/8 recipe

Calories: 130, Saturated Fat: <1 g, Protein: 6 g, Cholesterol: 0 mg, Carbohydrates: 19 g, Fiber: 5 g, Total Fat: 4 g, Sodium: 70 mg

Food Exchanges:
1 Starch, 1 Vegetable, 1/2 Fat

FOR WEEK OF APRIL 9, 2000

Prawn and Orange Salad

1-1/2 pounds deveined shelled large shrimp, cooked
3 oranges, peeled cut into sections
1 medium onion, thinly sliced
3/4 cup cider vinegar
1/4 cup light olive or vegetable oil
1/4 cup lemon juice
2 tablespoons catsup
2 tablespoons Equal� Spoonful�
2 tablespoons minced parsley
2 tablespoons mustard seed
1-1/2 tablespoons drained capers
2 cloves garlic, minced
1/4 teaspoon celery seed
1/4 teaspoon pepper
Lettuce leaves

Commine shrip, oranges and onion in glass bowl.
Mix remaining ingredients, except lettuce leaves; pour over shrimp mixture and toss.
Refrigerate, covered, 2 to 4 hours.

Arrange lettuce in serving bowl or on salad plates; spoon salad over lettuce.

Makes 8 servings.

Nutrition information per serving:
Calories: 190, Saturated Fat: 1 g, Protein: 17 g, Cholesterol: 144 mg, Carbohydrates: 13 g, Fiber: 2 g, Total Fat: 9 g, Sodium: 248 mg
Food Exchanges:
2-1/2 Lean Meat, 1 Fruit

FOR WEEK OF APRIL 2, 2000

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

FOR WEEK OF MARCH 26, 2000

Sugar Free Lemon Cookies

1/2 cup margarine
3 1/2 teas. Equal *measure*, dissolved in 1 teas. water.
1 egg, slightly beaten
1 teas. vanilla
1 teas. grated lemon rind
1 cup flour
1/4 teas. baking soda
1/4 teas. salt
In a large mixing bowl, cream margarine. Add sweetner, egg, vanilla and grated lemon rind. Beat well.
Combine flour, soda and salt in a small bowl. Add flour mixture to the creamed mixture. Mixing well.
Drop by teaspoonsful onto an *ungreased* cookie sheet. Press the cookies flat with a fork.
Bake at 375 degrees for 8 to 10 minutes (ovens vary - watch closely). The cookies should be a light brown.
Makes 3 dozen
*Pecan halves can be pressed into the tops of cookies, before baking.

FOR WEEK OF MARCH 19, 2000

Bran Muffins

1 cup flour
2 teas. baking powder
1/2 teas. baking soda
1/2 teas. cinnamon
2 cups Bran cereal (like 100% bran)
1 1/4 cups low fat milk
1/3 cup brown sugar, firmly packed
1 egg
1/2 cup applesauce, unsweetened

Preheat oven to 400 degrees.
Spray muffin tin with non-stick cooking spray, set aside.
In a large bowl mix flour, baking powder, baking soda and cinnamon. Set aside.
In another bowl, mix cereal, milk and sugar. Let stand for 5 minutes.
Stir in the egg and the applesauce.
Add the liquid mixture to the flour mixture, stir just until the dry ingredients are just moistened. Batter will be a little lumpy.
Spoon batter into the muffin tin, dividing equally. About 2/3 full.
Bake for 18 to 20 minutes (ovens vary), or until a nice golden brown.
Serve warm.
Makes 12

FOR WEEK OF MARCH 12, 2000

Apple Pie

Pastry for double crust 9-inch pie
3 tablespoons cornstarch
7-1/4 teaspoons Equal� for Recipes or 24 packets Equal� sweetener or 1 cup Equal� Spoonful�
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups sliced, cored, peeled Granny Smith or other baking apples (about 8 medium)

Roll half the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan.

Combine cornstarch, Equal�, cinnamon, nutmeg and salt; sprinkle over apples in large bowl and toss. Arrange apple mixture in pie crust.

Roll remaining pastry into circle large enough to fit top of pie. Cut out hearts from pastry with cookie cutters.
Place remaining pastry on pie; seal edges, trim and flute.
Press heart cut-outs on pastry.
Bake in preheated 425�F oven until pastry is golden and apples are tender, 40 to 50 minutes.
Cool on wire rack.
Makes 8 servings.

Nutrition information per serving:
246 cal., 2 g pro., 40g carbo., 10 g fat, 10 mg chol., 193 mg sodium

Food Exchanges:
1 Fruit, 1-1/2 Bread, 2 Fat

31% calorie reduction from traditional recipe

FOR WEEK OF MARCH 5, 2000

SLIM CUPCAKES

1/2 cup flour
1/3 cup sugar
1 1/2 Tbls. cocoa
1/4 teas. baking soda
1/8 teas. salt
1/3 cup water
2 Tbls. oil
1 teas. vinegar
1/2 teas. vanilla

Line a microwave muffin pan with paper baking liners. Set aside.
In a medium bowl, combine flour, sugar, cocoa, soda & salt. Stir with a wire whisk.
Pour water into a 1 cup glass measuring cup. Add oil, vinegar and vanilla.
Using wire whisk, stir liquid ingredients into the flour mixture. Immediately pour batter into baking liners.
Microwave on HIGH 2 to 2 1/2 minutes. Rotating pan midway through cooking, or put pan on a turntable, or until cupcakes test done with a toothpick.
DO NOT OVER BAKE or the cupcakes will be tough.

DIABETIC EXCHANGES:
1 1/2 Bread
1/2 Fat
128 CALORIES PER CUPCAKE

FOR WEEK OF FEBRUARY 13, 2000

Chicken Normandy

Butter-flavored vegetable cooking spray
4 boneless, skinless chicken breast halves
Salt and pepper, to taste
2 medium Granny Smith apples, unpeeled, cored, sliced
6 green onions and tops, sliced
2/3 cup unsweetened apple juice
2 teaspoons chicken bouillon crystals
1-1/2 teaspoons dried sage leaves
2/3 cup 2% milk
2 teaspoons flour
1-3/4 teaspoons Equal� for Recipes or 6 packets Equal� sweetener or 1/4 cup Equal� Spoonful�
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 2% milk, 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 parsley.
Makes 4 servings
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:
1-1/2 fruit, 3-1/2 lean meat 46 % calorie reduction from traditional recipe
THIS IS A LOW FAT RECIPE

FOR WEEK OF FEBRUARY 6, 2000

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 jalape�o 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 jalape�o 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:
185 cal., 24 g pro., 16 g carbo., 3 g fat, 36 mg chol., 159 mg sodium
Food Exchanges:
2-1/2 Meat, 1 Fruit
26% calorie reduction from traditional recipe
THIS IS ALSO A LOW FAT

FOR WEEK OF JANUARY 30, 2000

Oriental Garden Toss

1/3 cup thinly sliced green onions
3 tablespoons reduced-sodium soy sauce
3 tablespoons water
1-1/2 teaspoons roasted sesame oil
1 teaspoon Equal� for Recipes or 3 packets Equal� sweetener
or 2 tablespoons Equal� Spoonful�
1/4 teaspoon garlic powder
1/8 teaspoon crushed red pepper flakes
1 package (3 ounces) low-fat ramen noodle soup
2 cups fresh pea pods, halved crosswise
1 cup fresh bean sprouts
1 cup sliced fresh mushrooms
1 can (8 -3/4 ounces) baby corn, drained and halved crosswise
1 red bell pepper, cut into bite-size strips
3 cups shredded Chinese cabbage
1/3 cup chopped lightly salted cashews (optional)

Combine green onions, soy sauce, water, sesame oil, Equal�, garlic powder and red pepper flakes in screw-top jar, set aside. Break up ramen noodles (discard seasoning packet), combine with pea pods in large bowl. Pour boiling water over mixture to cover. Let stand 1 minute, drain.
Combine noodles, pea pods, bean sprouts, mushrooms, baby corn and bell pepper in large bowl. Shake dressing and add to noodle mixture, toss to coat. Cover and chill 2 to 24 hours. Just before serving, add shredded cabbage, toss to combine. Sprinkle with cashews, if desired.
Makes 6 servings.
Nutrition information per serving (1-cup):
124 cal., 6 g pro., 21 g carbo., 2 g fat, 0 mg chol., 605 mg sodium
Food Exchanges:
1 Vegetable, 1 Bread, 1/2 Fat
31% calorie reduction from traditional recipe
THIS IS ALSO A LOW FAT RECIPE.

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