Pimento Sauce

• 2 16 oz. Whole peeled tomatoes
• 1 Small chopped onion
• 1/4 Teaspoon garlic powder or to taste
• 1/4 Teaspoon black pepper
• 1 or 2 cooked jalapeno pepper

Blend all ingredients in blender, for 2 - 3 minutes. Cover and refrigerate until ready to serve. May add salt to taste if desired

Soft Chicken Tacos

• 4 cups chicken broth seasoned with Mexican seasoning
• 1 1/2 chicken breast skinned and boned
• 4 10 - inch flour or corn tortillas
• 2 ripe tomatoes, diced
• 1/2 white onion diced
• 1/2 head leaf lettuce, shredded
• 1/2 cup grated part-skim cheddar cheese

In a medium saucepan, bring stock to a boil, add chicken, reduce heat to medium-high and cook 20-25 or until chicken is tender. Cool, tear into strings.

In a covered vegetable steamer basket, steam tortillas for 2 -3 minutes or until hot.

Lay each tortilla flat. Fill centers with chicken, tomatoes, onions, lettuce, and cheese. Drizzle with picante sauce. Fold sides of tortillas over center. (Remember tacos are high in sodium and calories, please read labels for nutritional values).

Low Fat Tortilla Chips

• Vegetable cooking spray
• Eight 6 inch flour or corn tortillas
• Salt, Garlic powder, or Chili powder if desired

Preheat oven to 350. Lightly spray baking sheets with vegetable cooking spray. Cut each tortilla into 6 wedges; arrange wedges into single layer on baking sheet. Spray lightly with cooking spray, then sprinkle to taste with salt, garlic or chili powder. Bake 10 to 12 minutes, or until crisp. Cool Completely before storing in a tightly covered container. Yields; 48 chips (8 per serving).

Mock Sour Cream

• 2 cups (16 oz.) Nonfat cottage cheese
• 2 tbsp. plain nonfat yogurt
• 2 tbsp. Lemon juice

• 2 cups (16oz.) Carton nonfat cottage cheese
• 2 tbsp. lemon juice

Place cottage cheese in strainer and rinse with water. Drain well, put cottage cheese in blender along with lemon juice and blend until smooth. (Add the yogurt at this time for method one.) Blend another 1-2 minutes. Texture will be creamy. Chill well. Keep this up to two weeks in the refrigerator. (Date and label for food safety.) Yields: 2 cups (2 tbsp. per serving)

Check food labels for fat percentage, the fat gram counts for each method may vary, you might want to try both and decide which is best for you.

Basic White Sauce

• 2 Cups skim milk
• 3 tbsp. all-purpose flour
• 2-3 tbsp. fat-free margarine

Black or white pepper to taste

Combine milk, flour, and melted margarine in a small saucepan. Heat, stirring constantly, until thickened. Season with pepper and lite salt. Sauce may be used for casseroles, macaroni and cheese, potatoes, and creamed vegetables. Yield: 2 cups

Fat-Free Chewy Chocolate Cookies

• 1 1/2 Cups all-purpose flour
• 1/2 Cup Granulated sugar
• 1/2 cup unsweetened cocoa powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1/2 cup light or dark corn syrup
• 3 or 4 egg whites, depending on size of the egg

Preheat oven to 350. Spray cookie sheet with cooking spray. Combine and sift all dry ingredients, then stir in corn syrup and egg whites until thoroughly blended. Drop dough by rounded teaspoonful, about 1 inch apart, onto prepared cookie sheet.

Bake 7 to 9 minutes, or until set. Don’t over bake. When cool, sprinkle with powder sugar if desired.

Sugar Free Apple Pie

• 6 Large granny smith apples, peeled, cored and sliced
• 6 oz. frozen concentrated apple juice
• 1 1/2 tsp. cinnamon
• 1/4 tsp. allspice
• 1/8 tsp. ground clove
• 2 tsp. low-fat margarine
• 1 tsp. lemon juice
• 1/2 tsp. sweet-n-low brown sugar
• 2 tbsp. flour
• 1/8 tsp. lite salt

In a stock pot, combine apples, juice, and rest of ingredients, cover and cook for 30 minutes or until tender. pour apple filling in 9 inch pie crust. cover with top crust and drizzle with low-fat margarine, bake at 350 for 45 - 50 minutes or until crust is golden brown.

Cherry Cheese Cake Delight

• 2 cups graham cracker crumbs
• 1 1/2 tbsp. sugar + 3 packets of Sweet ‘n Low
• 3-4 tbsp. Melted Promise ultra fat-free margarine

• 8 oz. Philadelphia fat-free cream cheese
• 1/4 cup sugar + 3 packets of Sweet ‘n Low
• 1/2 cup Egg beaters
• 1 tsp. lemon juice
• 1 tsp. vanilla
• 3 tbsp. flour

• 1 21 oz. can regular or lite cherry pie filling (If using lite, add 1 packet of Sweet ‘n Low and 1 tsp. almond extract.)
• 1 1.3 oz. package prepared dream whip (2 cups)
• 2 tbsp. grape nut cereal

Press the graham cracker mixture, after blended, into the bottom of a 9 1/2 x 13 inch casserole dish that has been sprayed with non-fat cooking spray. Beat all the filling ingredients together until smooth, bake in 350 oven for 20-30 minutes. Insert knife to see if it comes out clean. Cool, spread cherry pie filling over top. Top with dream whip, sprinkle grape nuts on top. Yields: Serves 24

Oat and Raisin Bran Muffins

• 1 1/4 Cups oat bran
• 1 1/4 cups raisin bran cereal
• 2 cups whole wheat flour
• 1/4 cup brown sugar + 1 tsp. Sweet ‘n Low brown sugar
• 1 tsp. cinnamon
• 1 cup raisins
• 2-3 tsp. baking powder
• 2 cups skim milk
• 1/2 cup egg beaters
• 1/2 cup molasses
• 1/4 cup promise ultra fat-free margarine

Combine dry ingredients in a large bowl. In a different bowl blend milk, molasses, egg beaters, and margarine. Add liquid ingredients with dry ingredients until moistened. Spray nonfat cooking spray on muffin papers in pan. Fill each cup 3/4 full. Bake at 425 for 15 minutes.

Options

• Add 4 Mashed bananas to the muffin mixture
• Add 2 tbsp. Grated orange peel and 3 tbsp. orange juice
• Add 2 cups chopped apricots to the mixture
• Add 2 cups diced green apples to mixture before baking Yields: 36 Muffins

Easy Citrus Sauce

• 1 tbsp. reduced-calorie oleo
• 1 tbsp. all-purpose flour
• 1 tsp. grated orange rind
• 3/4 cup fresh orange juice

Melt oleo in a small heavy saucepan over medium heat. Add flour, stirring until smooth. Cook 1 minute, stirring constantly. Combine orange rind and orange juice. Gradually add orange juice mixture to flour mixture; cook, stirring constantly, until mixture is thickened and bubbly. pour sauce evenly over chicken or vegetable. Sauce can be prepared ahead of vegetables or entree and warmed after other ingredients and cook. If sauce is used with fresh broccoli (1 1/2 pounds)

Cook broccoli according:
1. Trim off large leaves and remove tough ends of lower stalks.
2. Wash broccoli thoroughly, cut into flowerets.
3. Arrange flowerets in a vegetable steamer over boiling water.
4. Cover and steam 3 to 5 minutes or until crisp-tender.
5. Transfer to a serving bowl and keep warm.
Broccoli and sauce yields: 6 servings (58 calories[22% fat] per serving)
Fat 1.4g (Sat 0.2g, Mono 0.5g, Poly 0.6g)
Protein 3.6g
Carbohydrate 10.0g
Fiber 2.8g
Cholesterol 0mg ,Sodium 44mg