Ingredients:

CRUST:
• 3/4 cup graham crackers crumbs
• 1/2 teaspoon cinnamon
• 2 tablespoons sugar
• 2 tablespoons canola or olive oil FILLING:
  
• 3 large egg whites
• 1/3 cup sugar
• 2 cups nonfat ricotta cheese
• 1/4 cup cocoa
• 1/3 cup yogurt cheese **
• 1 teaspoon vanilla extract ** Place plain, nonfat yogurt into cheese cloth or a coffee filter. Place in strainer over a small bowl or cup. Allow to drain 2 to 24 hours, covered and refrigerated, until cheese reached desired consistency. Discard the whey (liquid). Store in covered container in refrigerator.
  

Directions:

Part 1:
1. Preheat oven TO 350 � F. Spray 8-inch springform pan with cooking spray. Fill a 13x9x2-inch pan halfway with hot water.
2. Place in oven on shelf below where chocolate cheesecake will be placed. This will prevent the top of cheesecake from cracking.
3. In small bowl, combine all crust ingredients. Press onto bottom and part-way up sides of pan. Set aside. Part 2:
   
4. In food processor or blender, combine egg whites, sugar, ricotta, cocoa, yogurt cheese and vanilla; process, scraping sides occasionally, for 1 minute until smooth and thick. Pour into crust.
5. Bake 30 to 35 minutes until filling is just set (center will jiggle slightly). Turn off oven and leave cake in closed oven 5 minutes longer.
6. Remove from oven and cool about an hour on wire rack. Cover and refrigerate at least 3 hours before serving. 

Nutritional Info:

Calories:	176
Protein:	11 g
Sodium:	140 mg
Cholesterol:	0 mg
Fat:	4 g
Carbohydrates:	22 g
Exchanges:	1 starch; 1/2 skim milk

Ingredients:

• 2 teaspoons canola oil
• 1 large onion, thinly sliced
• 1 medium onion, finely chopped
• 3-1/4 cups sliced mushrooms
• 1 clove garlic, minced
• 1/4 cup all-purpose flour
• 1 (16 ounce) can low-fat, low-sodium chicken broth
• 1 bay leaf
• 1/2 teaspoon dried thyme
• Pinch freshly ground nutmeg
• 3/4 cup low-fat sour cream
• Fresh ground black pepper to taste
• 1/2 cup cornflake crumbs
• 1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions:

1. In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425 degrees F.
3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Ingredients

• 1 lb boneless, skinless chicken breast, diced
• 3 cups reduced-sodium, reduced-fat chicken broth, divided
• 3 cups water
• 1 cup chopped onion
• 1 clove garlic, minced
• 1 tsp salt
• 1/2 tsp pepper
• 1 bay leaf
• 1/8 tsp sage
• 1/4 tsp red pepper flakes
• 1/4 tsp thyme
• 1 cup chopped fresh tomatoes
• 1 cup corn kernels, frozen or fresh
• 1 cup frozen okra
• 2 Tbsp canola oil
• 1/4 cup flour
• 2 cups cooked brown rice

Directions

1. Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
2. Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
3. Add the tomatoes, corn, and okra and simmer for 15 minutes.
4. In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
5. Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
   Makes 6 Servings
   
   Nutritional Info:
   

   Calories:	279
   Protein:	23 g
   Sodium:	720 mg
   Cholesterol:	43 mg
   Fat:	7 g
   Carbohydrates:	31 g
   Exchanges:	2-1/2 Starch; 2 Lean Meat

Ingredients:

• 4 catfish or ocean perch fillets (1 pound total), thawed if frozen
• 2 slices white bread, crumbled, or 1 cup fresh bread crumbs
• 2 tablespoons grated Romano or Parmesan cheese
• 2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or oregano
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 large egg, beaten, or 1/4 cup egg substitute
• 1/4 cup low-fat (1 percent) buttermilk

Directions:

1. Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick pan spray.
2. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano, salt and pepper. Set aside.
3. In another pie pan or dish, combine the egg and buttermilk.
4. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.
5. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.

Ingredients

• 2 cups all-purpose flour
• 1 cup whole wheat flour
• 1-1/4 cups sugar
• 1 Tbsp baking powder
• 1 tsp baking powder
• 1 tsp baking soda
• 2 cups fresh cranberries, chopped
• 1 cup walnuts, coarsely chopped
• 2 Tbsp orange peel, grated
• 1/2 cup frozen egg substitute, thawed or 4 large egg whites
• 1-1/4 cups skim milk
• 1/3 cup vegetable oil
• Wax paper

Directions

1. Preheat oven to 350F degrees.
2. Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
3. Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely. 

Nutritional Info:

Calories:	97
Sodium:	66 mg
Cholesterol:	0 mg
Fat:	3.8 g
Carbohydrates:	15 g
Exchanges:	1 Bread/Starch; 1-1/2 Fat