Pasta Bean Salad
Serves 4

Ingredients
3 cups Cooked small shaped pasta such as penne, spirials or rotini
1 cup Cooked pinto or kidney beans, drained and rinsed
1/2 cup Chopped green pepper
1/2 cup Sliced green onions
1 cup Chopped ripe tomato
1 Tbs. Olive oil
2 Tbs. Flavored vinegar
1 Tbs. Chopped fresh oregano (or 1 tsp. dried)
2 Tbs. Grated parmesan cheese
1 Tbs. Chopped fresh basil (or 1 tsp. dried)
Fresh ground black pepper to taste

Combine all ingredients in a large mixing bowl. Mix well and chill until ready to serve, up to 1 day. Serve on a bed of mixed greens.

Serves 4 as a main dish; 8 to 10 as a side dish.

Note: This recipe works well with whole wheat pasta. Prepare the pasta according to package directions, al'dente.

Recipe Source: Food & Health Communications, Inc.

Southern Catfish Fillets
Serves 4

Vegetable oil spray
4 5-ounce catfish fillets
1/2 teaspoon freshly ground black pepper
1 cup lowfat milk
4 drops hot pepper sauce
1 cup cornmeal
1/4 cup fresh minced parsley
1/4 teaspoon cayenne pepper
lemon wedges (optional)

Preheat oven to 450: F. Lightly spray a baking dish with vegetable oil spray. Sprinkle fillets with black pepper. Set aside. In a shallow dish, combine milk and hot pepper sauce. In another dish, combine cornmeal, parsley and cayenne pepper. Dip fillets in milk mixture and then roll in cornmeal mixture. Place fillets in prepared baking dish and bake 15 to 17 minutes, or until done.

Recipe Source: American Heart Association Low- Salt Cookbook, 1990.

Strawberry Cloud Pie

1 1/2 cups sliced strawberries
8 oz. reduced fat cream cheese, softened
1/4 cup sugar
1/4 tsp. almond extract
2 drops red food coloring
1 cup reduced fat whipped topping
1 reduced fat graham cracker piecrust

1. Mix cream cheese, sugar and almond extract and food coloring together.
2. Mix in whipped topping one tablespoon at a time, using a mixer or stirring by hand.
3. Layer 3/4 cup of the strawberries on the bottom of the piecrust. Spoon the filling over the berries, spread evenly.
4. Chill at least 6 hours.
5. Top with remaining sliced strawberries to serve.

Makes 8 servings.

Recipe Source: Diabetic Cooking for Seniors, published by the American Diabetes Association

Turkey Breakfast Sausage

1-cup plain breadcrumbs
1/2 cup skim milk
2 lbs. ground turkey breast
1/2 cup fresh parsley leaves, chopped
2 tsp. dried thyme leaves
1/2 tsp. salt (optional)
1 tsp. sage
1/4 tsp. pepper
1/8 tsp. allspice

1. In medium bowl combine bread and milk; let stand 5 minutes.
2. Stir in turkey, parsley and seasonings.
3. Divide into 12 portions and shape into patties.
4. Cover and refrigerate at least 1 hour or overnight to blend flavors. (patties may also be frozen for future use)
5. Spray a non-stick skillet with cooking spray, fry patties over medium heat until browned. May need to add a few spoonfuls or water during cooking to minimize browning.

Makes 12 servings.

Whole Grain Blueberry Muffin

1/2 cup oatmeal
1/3 cup oat bran
1-1/3 cups whole wheat flour
2/3 cup wheat germ
2 Tbsp all-purpose flour
2 Tbsp sugar
1 Tbsp baking powder
1/3 tsp baking soda
2 cups skim milk
1 tsp vanilla extract
1/2 cup apple sauce
1/2 cup fresh or frozen blueberries

These muffins can be made ahead of time and frozen for breakfast on the go. Preheat your oven to 375 degrees. Spray a nonstick muffin pan with cooking oil spray and line with paper muffin cups. Combine the dry ingredients in a medium-sized bowl. Place the liquid ingredients in a large bowl and mix well. Add the dry ingredients to the liquid ingredients and mix well. Fold in the blueberries last. Scoop batter into the muffin pan using a third cup measure. Bake immediately at 375 degrees until firm in the center, about 18-20 minutes. Remove pan from oven and turn muffins out onto rack to cool.

Yield: 1 dozen muffins.

Tip for success:
Measure the dry ingredients by spooning or lightly placing them into a measuring cup and leveling it off with your finger. Using the measuring cup to scoop the flour will pack the flour and cause you to use too much.

Recipe Source: Food & Health Communications, Inc.

Marinated Pork Tenderloin
Serves 5

Ingredients
1 pound pork tenderloin, all visible fat removed
Vegetable oil spray
1/4 cup dry white wine (regular or nonalcoholic)
1/4 cup honey
1 tablespoon dark brown sugar

Marinade
1 small onion, grated or minced (1/3 cup)
1/4 cup light soy sauce
1 tablespoon toasted sesame oil
2 teaspoons grated fresh gingerroot or 3/4 teaspoon ground ginger
2 medium cloves garlic, crushed, or 1 teaspoon bottled minced garlic
1 teaspoon grated lemon zest

In an airtight plastic bag, combine marinade ingredients. Add pork to marinade and turn to coat. Seal and refrigerate for about 8 hours. Preheat oven to 375° F. Spray a shallow nonstick baking pan with vegetable oil spray. Remove pork from marinade; drain well, discarding marinade. Put pork in baking pan. In a small bowl, whisk together remaining ingredients. Pour over pork, coating all sides. Bake for 25 to 30 minutes, or until internal temperature reaches 170° F. Remove from oven and let rest for 5 minutes. Slice and serve.

Quick Orange-Raisin Bread
Yield: 1 loaf (14 slices)

3 cups sifted enriched white flour
4 teaspoons baking powder
1 teaspoon salt
1 cup raisins
2 egg whites
1 cup skim milk
2 tablespoons vegetable oil
1/2 cup marmalade

Heat oven to 350 degrees. Spray loaf pan with nonstick
vegetable spray. Sift together twice the : flour, baking powder, salt Add 1 cup raisins. In separate bowl, combine and beat: egg whites, milk, and oil. Mix dry and wet ingredients together well. Stir in marmalade. Pour into prepared pan and bake for 45-60 minutes.

Chili

2 lb. cubed stewing beef
1 c. chopped onions
1 green pepper, chopped
1 clove garlic
1 1/2 Tbsp. chili powder
2 jalapeño peppers
1/2 tsp. cumin
1/2 tsp. oregano
1/2 tsp. salt
2 1/2 c. water
1 (15 oz.) can pinto beans, drained
Cooking spray

Spray large nonstick pan with cooking spray brown beef well. Add onions, green pepper, and garlic; cook with beef for 10 minutes. Add all the remaining ingredients, except beans. Simmer chili for 1and 1/2 hours. Add beans and simmer for 30 minutes longer. Serves 8.

Carrot-Apple Salad

2 large Granny Smith apples
2 tsp. lemon juice
5 carrots, shredded
2 stalks celery, diced
1/2 c. raisins
1/4 c. walnuts, chopped
1/2 c. plain low fat yogurt
1/4 c. orange juice

Core unpeeled apples and cut into chunks. Sprinkle them with lemon juice. Add remaining lemon juice, carrots, celery, raisins, and walnuts in small bowl. Combine yogurt and orange juice to make dressing; blend dressing with the fruit mixture. Refrigerate overnight. Serves 10.

Butterscotch Brownies

3 Tbsp. oil
1 c. light brown sugar, firmly packed
2 egg whites, slightly beaten
3/4 sifted flour
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. vanilla extract

Preheat oven to 375°. Blend oil and sugar. Stir in beaten egg whites. Sift flour, baking powder, and salt together; combine with egg mixture. Add vanilla to batter; spread in an oiled 8x8x2 inch pan and bake for 23 minutes. Do not overbake. Cool slightly and cut into squares. Makes 16 squares.