Red, White and Blue Parfaits

From: Better Homes and Gardens

You can substitute raspberry or strawberry low-fat yogurt for the vanilla in these easy-to-make fruit parfaits. Serve them at your next patriotic gathering. A diabetic favorite.

Servings: 6 servings

Total: 15 mins

Ingredients

1 8-ounce carton vanilla low-fat yogurt

1/4 teaspoon almond extract or 1/2 teaspoon vanilla

1/2 of an 8-ounce container frozen light whipped dessert topping, thawed

3 cups fresh raspberries and/or cut-up fresh strawberries

3 cups fresh blueberries

Directions

1. In a large bowl, stir together yogurt and almond extract or vanilla. Fold in whipped topping.

2. To serve, in six 12-ounce glasses or dessert dishes, alternate layers of the berries with layers of the yogurt mixture. Makes 6 servings.

Make-Ahead Directions
Prepare parfaits as directed through Step 2. Cover and chill for up to 1 hour.

BBQ Chicken Sandwich with Balsamic Spinach Salad

From: Fitness

Grill a barbecue-sauced chicken breast to make a quick sandwich. Then add the simple side salad made with carrots, walnuts, and spinach.

Ingredients

2 Tbsp. barbecue sauce

1 3-ounce chicken breast (or use rotisserie chicken, skin removed)

2 cups baby spinach

1/2 cup shredded carrots

2 Tbsp. slivered walnuts

2 Tbsp. balsamic vinaigrette

1 whole-grain hamburger bun, toasted

Directions

1. Make it: Brush barbecue sauce on chicken and bake or grill until it reaches 165 F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots and walnuts with dressing. Put chicken on toasted bun; serve with salad.

Barbecue Tempeh Wraps

From: Heart-Healthy Living

Creamy coleslaw, crunchy apples, and barbecue tempeh make a healthy filler for these low-calorie sandwich wraps.

Servings: 4 servings

Prep: 20 mins

Total: 1 hr 23 mins

Ingredients

1/4 cup light mayonnaise

1 tablespoon lemon juice

1/4 teapoon ground black pepper

2 cups shredded cabbage with carrot (coleslaw mix)

1 small apple, cored and thinly sliced

2 tablespoons thinly sliced green onion

2 teaspoons olive oil or canola oil

1 8-ounce package original soy tempeh (fermented soybean cake), cut into bite-size strips

1/4 cup low-calorie or low-carb original barbecue sauce

4 7- to 8-inch whole wheat tortillas, warmed according to package directions

Directions

1. In a medium bowl, stir together mayonnaise, lemon juice, and pepper. Add coleslaw mix, apple slices, and green onion. Toss to coat. Cover and chill about 1 hour.

2. In a large nonstick skillet, heat oil over medium-high heat. Add tempeh and cook for 3 to 5 minutes or until golden brown, stirring occasionally. Stir in barbecue sauce; remove from heat.

3. To serve, divide slaw mixture and tempeh mixture among tortillas. Roll up.

Chocolate Crepes with Banana-Pecan Topping

From: Diabetic Living

Grilling the bananas for this dessert recipe brings out their sweetness without adding any sugar. Whole wheat flour and egg product in the chocolate crepes makes them higher in fiber and lower in fat.

Servings: 8 crepes

Total: 35 mins

Ingredients

1/3 cup white whole wheat flour or all-purpose flour

2 tablespoons packed brown sugar or brown sugar substitute* equivalent to 2 tablespoons brown sugar

2 tablespoons unsweetened cocoa powder

1/8 teaspoon salt

2/3 cup fat-free milk

1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten

1 teaspoon cooking oil

1/2 teaspoon vanilla

4 medium bananas

Nonstick cooking spray

1/4 cup sugar-free caramel-flavored ice cream topping

1/4 teaspoon rum extract

1/4 cup chopped pecans, toasted

Directions

1. For crepe batter: In a medium bowl, combine flour, brown sugar, cocoa powder, and salt. Add milk, egg, oil, and vanilla; whisk until combined.

2. Heat a lightly oiled 7- to 8-inch nonstick skillet with flared side over medium heat. Remove from heat. Spoon in about 2 tablespoons of the crepe batter; lift and tilt skillet to spread batter. Return to heat; cook until top is set and dry (30 to 45 seconds). (Or cook on a crepe maker according to manufacturer's directions.) Invert over paper towels; remove crepe. Repeat with remaining batter, oiling skillet occasionally. (Should have 8 or 9 crepes.) Set crepes aside.

3. Peel bananas; halve lengthwise, then crosswise. Lightly coat a nonstick grill pan or large nonstick skillet with nonstick cooking spray. Preheat over medium heat for 1 to 2 minutes. Grill or cook bananas for 3 to 4 minutes or until browned and softened, turning once. Remove bananas from grill pan or skillet.

4. In a small saucepan, heat ice cream topping over low heat until heated through. Remove from heat; stir in rum extract.

5. To serve, divide crepes among eight dessert plates, folding crepes as desired. Top crepes with banana pieces; drizzle with caramel mixture. Sprinkle with pecans. Makes 8 crepes.

Orange-Dijon Green Beans

From: Fine Cooking Magazine

Serve these savory beans with pork chops or roasted chicken. For variety, substitute yellow beans for half of the green beans.

Servings: Serves three as a side dish.

Ingredients

2 tablespoons fresh orange juice (from about 1/2-small orange)

1 tablespoon Dijon mustard

1 teaspoon light brown sugar

2 tablespoons unsalted butter

1 small red onion (4 ounces), very thinly sliced

1/3 cup coarsely chopped pecans

8 ounces fresh green beans, trimmed, cut in half (crosswise, not lengthwise)

1/2 to 3/4 teaspoon coarse salt

Freshly ground black pepper

1/2 teaspoon lightly chopped fresh thyme

Directions

1. Parboil the green beans: To parboil the green beans, you'll need just four basic kitchen tools: a medium-large pot (like a Dutch oven or soup pot, 4-quart capacity is fine), a large work bowl, a mesh strainer, and a clean dishtowel or two. Fill the pot with 2 quarts water and 1 tablespoon coarse salt and bring it to a boil. Fill the work bowl mostly with ice and cover with cold water. Dump your prepped beans into the boiling water and cook for 4 to 5 minutes. Begin timing as soon as the beans are in the water; don't wait for it to return to a boil. And don't go anywhere- use your mesh strainer to transfer the veggies to the ice bath just as soon as the time's up. Let the green beans sit for a minute or two in the ice water to stop the cooking and cool down. Lift the beans (use your hands or the strainer again) out of the ice bath and let them drain well in one layer on a dishtowel (or paper towels). Store them in a shallow container (lined with paper towels to absorb any excess moisture), covered with a slightly damp paper towel or dishtowel. They'll keep in the refrigerator overnight. If you plan to use them right away, make sure they're very dry.

2. Make the sauce: In a small bowl, whisk together the orange juice, mustard, and brown sugar. In a large nonstick skillet, melt the butter over medium heat. Add the red-onion and pecans and toss to coat. Turn the heat to medium high and saute, stirring often, until the onions are very shrunken and many are browned (the pecans will be golden), 8 to 10 minutes. Add the beans in one layer over the contents of the pan and season with salt, a few grinds of pepper, and the thyme. Add the mustard mixture, immediately turn the heat to medium low (the sauce will begin to thicken), and stir vigorously (or use tongs) to toss and combine the beans with the sauce. Continue cooking to heat the beans through and to thoroughly coat them, 1 to 2 minutes.

Petite Spring Rolls

From: Better Homes and Gardens

This traditional New Year's Eve appetizer is made using rice paper. Find the wrap at Asian food specialty markets or large supermarkets.

Servings: Makes 16 spring rolls.

Total: 40 mins

Ingredients

4 ounces rice vermicelli (rice sticks)

1 cup shredded napa cabbage

1 medium carrot, finely shredded

1/3 cup chopped honey-roasted peanuts or plain peanuts

3 tablespoons snipped fresh cilantro

1 tablespoon snipped fresh mint

1 tablespoon oriental fish sauce or soy sauce

2 teaspoons cooking oil

1 teaspoon toasted sesame oil

1/2 teaspoon crushed red pepper

16 8-inch rice papers

1/3 cup hoisin sauce

1/4 cup plum sauce

1/4 cup water

Directions

1. Cook vermicelli, uncovered, in boiling water for 2 minutes or just until limp. Drain; rinse with cold water and drain well. Chop into short pieces.

2. Combine vermicelli, cabbage, carrot, and peanuts in a large bowl.

3. Combine cilantro, mint, fish sauce or soy sauce, cooking oil, sesame oil, and red pepper in another bowl; add to noodle mixture. Toss ingredients thoroughly.

4. Pour warm water into a large shallow dish. Dip 1 or 2 rice papes at a time into water; gently shake off excess. Place the wet rice papers between clean, damp, 100% cotton kitchen towels; let stand for 10 minutes.

5. Spoon about 3 tablespoons of the noodle mixture onto one rice paper, just below center of paper. Tightly roll filled rice paper up from bottom, tucking in opposite sides as you roll. Repeat with remaining papers and noodle mixture, covering rolls as you make them to prevent drying.

6. For dipping sauce, combine hoisin sauce, plum sauce, and the 1/4 cup water. Serve with spring rolls. Makes 16 spring rolls.

Holiday Gravy

From: Vegetarian Times

Browning the vegetables before making the gravy stock is what sets this rich sauce apart. And, just as good, the gravy can be made ahead of time. Double the recipe if you've got a gravy-loving crowd.

Servings: Makes about 2 cups

Ingredients

3 tablespoons olive oil

2 medium-sized onions, sliced

2 large carrots, cut into chunks

4 ounces white mushrooms, halved

3 cloves garlic, peeled and crushed

1 teaspoon salt

1/2 teaspoon ground black pepper

1/2 cup white wine

4 sun-dried tomatoes, quartered

2 sprigs fresh marjoram

1 sprig fresh thyme

2 tablespoons flour

Directions

1. Heat 2 tablespoons oil in large saucepan over medium-low heat. Add onions, carrots, mushrooms, garlic, salt and pepper. Cover, and cook 1/2 hour, or until soft, stirring occasionally. Uncover pan, increase heat to medium and cook 7 to 10 minutes more, or until vegetables are browned and caramelized.

2. Add wine; simmer 2 to 3 minutes, or until 2/3 of liquid is evaporated. Stir in sun-dried tomatoes, marjoram, thyme and 2-1/2 cups water. Reduce heat to medium-low, cover and simmer 30 minutes. Strain into large measuring cup, pressing on vegetables with spoon to release all liquid.

3. Heat remaining 1 tablespoon oil in saucepan over medium heat. Stir in flour, and cook 5 minutes, or until flour begins to turn golden. Whisk in vegetable liquid. Cook 3 to 5 minutes, or until gravy thickens, stirring constantly. Remove from heat, and serve with filled Cornucopias.

Sukiyaki

From: Better Homes and Gardens

Tofu, Asian vegetables and cellophane noodles are the key ingredients in this healthy version of a classic Japanese dish.

Servings: Makes 4 servings.

Prep: 35 mins

Total: 43 mins

Ingredients

1/2 pound beef top round steak

2 ounces cellophane noodles

1/3 cup beef broth

2 tablespoons sake or dry sherry

2 tablespoons soy sauce

Nonstick spray coating

2 cups sliced bok choy

1 cup green onions bias sliced into 1/2-inch pieces

1 cup fresh bean sprouts

1 8-ounce can bamboo shoots or sliced water chestnuts, drained

1 cup sliced fresh mushrooms

1 tablespoon cooking oil

8 ounces tofu, cubed

Directions

1. Partially freeze beef; trim separable fat. Thinly slice the meat across the grain into bite-size strips. Set aside.

2. In a bowl pour boiling water over cellophane noodles to cover; let stand 10 minutes. Drain. With kitchen shears, cut noodles into 2-inch lengths.

3. In a mixing bowl stir together beef broth, sake or dry sherry, soy sauce, and 1/4 teaspoon pepper; set aside.

4. Spray a large skillet or wok with nonstick spray coating. Preheat over medium heat. Add bok choy and green onions; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove from skillet. Add bean sprouts, bamboo shoots, and mushrooms; stir-fry 1 to 2 minutes or until mushrooms are tender. Remove vegetable mixture from skillet.

5. Add oil to hot skillet; swirl to coat. Add beef; stir-fry 2 to 3 minutes or until beef is cooked through.

6. Add tofu and broth mixture to skillet. Cook and stir until bubbly. Return all vegetables to skillet. Add noodles. Cover and cook 2 to 3 minutes or until heated through. Makes 4 servings.