Featured Recipes

Apple Plum Crisp

3 pounds apples

1 pound ripe plums, pitted and sliced

1/3 cup brown sugar

1 1/2 tbsp all-purpose flour, plus 2 tablespoons

juice of 1 orange

1/2 tsp ground cinnamon

1 cup rolled oats

1/4 cup unsalted butter or margarine

zest of 1 orange

1. Preheat oven to 450°F and adjust shelf to top third of oven.
2. Wash, peel and core apples. Slice about 1/4 - inch thick. Place in a large bowl with plums, 1 tablespoon brown sugar, flour, orange juice and cinnamon.
3. Spread fruit mixture in an 8 x 14 glass baking dish.
4. Blend oats, butter, orange zest and remaining brown sugar by hand until well mixed. Spread oat mixture over fruit and bake 25 to 35 minutes. If topping begins to burn, cover dish loosely with aluminum foil. Serve warm.

Makes 10 servings; 206 calories, 5.2 g fat each

Baked Chicken Breasts with Mango Chutney Sauce

1/3 cup mango chutney

1/3 cup low-fat plain yogurt

1 tbsp each Dijon mustard and minced ginger root

2 tsp all-purpose flour

2 lb skinless chicken breasts (about 4, bone-in)

1. Preheat oven to 350°F
2. In small bowl, stir together chutney, yogurt, mustard, ginger and flour. Arrange chicken, bone side down, in single layer in baking dish; spoon chutney mixture over chicken.
3. Bake, uncovered for 45 minutes or until chicken is no longer pink in center. Remove from oven; let stand for 5 minutes. Spoon any baking juices over top before serving.

Makes 4 servings; 258 calories, Less than 1 g fat each

*Make ahead: Through step 1, cover and refrigerate up to 3 hours.

Banana Blender Pancakes

1/2 cup all-purpose flour

1/4 cup cornmeal*

1/4 cup whole wheat flour

1 tbsp granulated sugar

1 1/2 tsp baking powder

1 egg

1 cup low-fat milk

1 tbsp vegetable oil

1 banana, diced

1 tsp soft margarine or butter

1. In a blender or food processor, blend together flour, cornmeal, whole wheat flour, sugar, and baking powder.
2. Add egg, milk, and oil; process until mixed. Stir in banana.
3. Heat nonstick skillet over medium heat until hot; add margarine to lightly grease.
4. Pour in batter, 1/4 cup for each pancake; cook about 1 minute or until bubbles form on the surface and underside is golden. Turn and cook just until bottom is browned.

Makes eight 5-inch pancakes, 121 calories, 3.5 g fat per pancake

*Instead of using cornmeal, you can substitute whole wheat flour if desired. The pancakes can also be made with 1 cup all-purpose flour only, but won't be as nutritious.

Cornmeal Muffins

1 cup cornmeal

1 cup all-purpose flour

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt

2 tbsp chopped jalapeno peppers (optional)

1 egg, lightly beaten

1 can (10 oz) creamed corn

1 cup buttermilk or soured milk*

1/4 cup vegetable oil

1. Preheat oven to 375°F, and grease a nonstick muffin tin with cooking spray.
2. In large bowl, combine cornmeal, flour, baking powder, baking soda, and salt. Stir in Jalapeno peppers, if using.
3. In separate bowl, mix egg, corn, buttermilk and oil. Pour into flour mixture and stir jut enough to moisten, being careful not to overmix.
4. Spoon into greased nonstick muffin tins. Bake for 25-30 minutes or until tops are firm to the touch.

Makes 12 muffins; 154 calories, 5.25 g fat each

*To sour milk, add 1 tbsp vinegar or lemon juice to a measuring cup. Fill with low-fat milk to the 1-cup line. Let stand for 10 minutes.

Roasted Red Pepper and Hummus Pita Wrap

3 nine-inch pitas

2 cups Hummus

1 1/2 cups thinly sliced red onion

6 leaves lettuce, shredded

6 leaves radicchio, shredded

2 roasted sweet red peppers, thinly sliced*

12 black olives, pitted and sliced

1/2 cup whole fresh cilantro leaves

2 Tbs chopped pickled hot banana peppers (optional)

1. Cut each pita in half to form rounds; evenly spread entire surface of each with hummus.
2. In rows down center, evenly arrange onion, lettuce, raddichio, red peppers, olives, cilantro, and hot peppers (if using). Roll up tightly; cut in half on the diagonal.

Makes 6 servings, 2 pieces each; 306 calories, 9 g fat per serving

*You can roast your own red peppers, or use the ones from a jar. To roast your own, broil, grill, or roast them in a 400°F oven, turning often until blistered. Cool in a paper bag, and peel off the skin.

Strawberry Salad

2 (0.3 ounces) packages strawberry- flavored sugar-free gelatin

1 (15 1/4 ounce) can pineapple tidbits in juice, drained

1 1/2 cups boiling water

1/4 cup chopped pecans

1 1/2 cups cold water

1 cup low-fat sour cream

2 cups strawberries, sliced

Cooking spray

Curly lettuce leaves

1. Combine gelatin and boiling water in a bowl; stir until gelatin dissolves.
2. Add cold water and strawberries; chill 30 minutes or until partially set.
3. Add pineapples and pecans; stir well.
4. Spread half of gelatin mixture evenly into an 8-inch square pan coated with cooking spray; chill slightly.
5. Stir sour cream into remaining gelatin mixture; spread evenly into pan.
6. Chill 20 minutes or until set.
7. Cut into square; and serve on lettuce leaves.

Yield: 9 servings Calories: 102 Fat: 5.7 grams Carbs: 7.4 grams