1 unbaked 9-inch
whole-wheat pie crust
1/3 cup sugar
3 tablespoons Splenda granular
1 tablespoon all-purpose flour
2 large sweet potatoes,
cooked, peeled and mashed
2 tablespoons butter
1 egg, slightly beaten
2 egg whites, slightly beaten
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/4 teaspoon salt
1/2 cup skim evaporated milk

1. Heat oven to 325 degrees. Line a prepared pie pan with crust; set aside.
2. Combine the sugar, Splenda and flour in a large mixing bowl and add the sweet potatoes, butter, eggs and egg whites, nutmeg, cinnamon, vanilla and salt. With electric mixer on medium speed, beat potato mixture until light and fluffy. Slowly blend in milk.
3. Pour mixture evenly into prepared crust. Bake for 20 minutes and increase oven temperature to 375 degrees; bake until done, about 45 minutes. Let cool before cutting.

Yields 10 servings
Calories 179, Total Fat 8g, Cholesterol 28mg, Carbohydrate 23g, Protein 4g, Sodium 230mg

Whole-Wheat Crust
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
1/4 teaspoon salt
3 tablespoons vegetable shortening
4 to 5 tablespoons cold water

1. Combine the flour and salt in a medium bowl. Cut shortening into the flour mixture until particles are the size of small peas.
2. Sprinkle in water, 1 tablespoon at a time, tossing with fork until all flour is moist and pastry almost clears side of bowl.
3. Gather pastry into ball: shape into flattened round on a lightly floured surface. Roll pastry 2 inches larger than inverted pie plate with floured rolling pin. Press firmly against bottom and side. Fold and roll pastry under even with plate; flute. Fill and bake.

Yields 1 pie crust

Pastry
1 1/4 cups all-purpose flour
2 tablespoons Splenda granular
1/4 teaspoon salt
4 tablespoons chilled butter or margarine, cut into pieces
5 tablespoons iced water

Filling
3 Golden Delicious apples, peeled, cored and cut into 1/4-inch thick slices (about 1 1/2 pounds)
1/3 cup sugar
2 tablespoons Splenda granular
2 tablespoons cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon apple jelly, melted

1. Heat the oven to 375 degrees. Combine the flour, Splenda and salt in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle with iced water and toss with a fork until moist and crumbly (do not form a ball).
2. Press the flour mixture gently into a 4-inch circle on heavy-duty plastic wrap and cover with additional plastic wrap. Chill for 15 minutes. Roll dough, still covered, into an 11-inch circle. Chill the dough in freezer for 5 minutes or until the plastic wrap can be easily removed. Remove 1 sheet of plastic wrap; fit dough into a 9-inch round removable-bottom tart pan. Remove top sheet of plastic wrap. Press the dough against bottom and sides of pan. Trim excess dough.
3. Combine the apples and remaining ingredients; toss gently. Arrange the apple slices in prepared crust. Bake for 45 minutes or until crust is golden and filling is bubbly. Brush with apple jelly. Cook on wire rack for 20 minutes.

Yields 8 servings
Calories 186, Total Fat 6g, Cholesterol 16mg, Carbohydrate 31g, Protein 2g, Sodium 128mg

Vegetable cooking spray
1 1/4 cups sugar
1 1/4 cups Splenda granular
3/4 cup butter or margarine, softened
1 teaspoon vanilla
3 eggs, slightly beaten
4 egg whites
1/2 cup applesauce
3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
1 cup buttermilk

1. Heat oven to 350 degrees. Spray and flour loaf or tube pan.
2. Beat the sugar, Splenda, butter, vanilla, eggs and egg whites, and applesauce on low speed, scraping bowl constantly for 30 seconds. Beat on high speed, scraping bowl occasionally, 5 minutes.
3. Beat in the flour, baking powder and salt alternately with buttermilk on low speed. Pour batter into pan.
4. Bake until wooden pick inserted into center comes out clean, 60 to 70 minutes. Cool 20 minutes; remove from pan. Drizzle with Buttermilk Glaze if desired.

Yields 16 servings

Buttermilk Glaze: Combine
2 tablespoons powdered
sugar and 1 teaspoon
buttermilk in a small bowl
until smooth. Drizzle over cake.

Calories 172, Total Fat 10g, Cholesterol 64mg, Carbohydrate 19g, Protein 3g, Sodium 195 mg

Crust
2 tablespoons butter, melted
1 cup graham cracker crumbs
2 tablespoons Splenda granular

Filling
3 8-ounce package Neufchatel (lite) cream cheese
3 tablespoons all-purpose flour
1/4 cup sugar
3/4 cup Splenda granular
2 teaspoons rum extract
1 1/2 cups low-fat eggnog
1 large egg
4 egg whites
1 tablespoon brandy
1 teaspoon ground nutmeg

1. Heat oven to 350 degrees. Combine 1 tablespoon butter, graham cracker crumbs and 2 tablespoons Splenda. Press into the bottom of a 9-inch springform pan that is lined with parchment paper. Bake for 10 minutes; cool.
2. Beat cream cheese with electric mixer on medium until light and fluffy. Combine flour, sugar and Splenda in small bowl. Add to cream cheese with remaining ingredients (including additional tablespoon of butter) and continue to beat until smooth. Pour the batter into prepared springform pan. Bake for 45 minutes.
3. Reduce heat to 300 degrees and continue baking until the cake is set in the center, about 15 minutes longer. Remove the cake from the oven and let cool on wire rack. When the cake has cooled to room temperature, refrigerate and cover overnight or until well-chilled.
4. When ready to serve, run a sharp knife under warm water and wipe dry. Run the warm knife around the edges of the springform pan to release the sides. Remove the springform; serve.

Yields 16 servings
Calories 249, Total Fat 15g, Cholesterol 65 mg, Carbohydrate 20g, Protein 8g, Sodium 256mg

1 to 2  tablespoons olive oil
1      2- to 3-pound whole chicken
Salt and pepper to taste
3     teaspoons chopped fresh rosemary
2     lemons
1     small onion, quartered
1     celery rib, cut into 4 pieces
2     cloves garlic, quartered
Paprika
1/2  cup dry white wine

1. Heat the olive oil in a large skillet over medium-high heat until hot. Pat the chicken dry with paper towel and season with salt and pepper. Brown the chicken on all sides until light brown.

2. Season inside chicken cavity with 2 teaspoons rosemary. Cut 1 lemon in half and place in cavity. Add 2 pieces of onion, 2 pieces of celery and 1 clove garlic. Tie legs together with kitchen twine. Sprinkle the chicken with remaining rosemary and lightly with paprika.

3. Place remaining onion, celery and garlic in a 4-quart slow cooker. Place the chicken into the slow cooker, breast-side down. Cut remaining lemon in half and squeeze juice over the chicken. Add the wine. Cover and cook on low for 6 hours or until chicken is done and juices are clear. Serve with boiled new potatoes and carrots.

Yields 6 servings
Calories 325, Total Fat 22g, Cholesterol 117mg, Carbohydrate 5g, Protein 25g, Sodium 100mg

1 28-ounce can low-sodium
tomatoes, undrained
3 cups low-sodium vegetable
or chicken broth
1 15-ounce can chili beans
1 10-ounce package frozen
baby lima beans
1 10-ounce package frozen
whole kernel corn
1 8-ounce can low-sodium
tomato sauce
1 medium onion, chopped
1 medium green pepper, chopped
3 cloves garlic, minced
2 tablespoons chili powder
2 teaspoons dried oregano
2 teaspoons ground cumin
1/2 teaspoon crushed red pepper
Salt and pepper to taste
1/2 cup cooked brown rice
2 tablespoons chopped cilantro

1. Combine all ingredients (except the rice and cilantro) in a 4-quart slow cooker. Cover and cook on low setting for 6 to 8 hours.

2. Stir in the rice and cilantro the last 10 minutes of cooking time.
Adjust seasoning if necessary.

3. Serve with your favorite condiments.

Yields 6 servings

Calories 258, Total Fat 3g, Cholesterol 0mg, Carbohydrate 60g, Protein 14g, Sodium 419mg

8 English-cut short ribs (3 to 3 1/2 pounds)
1/2 cup low-sodium chicken broth
1 bunch green onions, trimmed and thinly sliced diagonally
2 cloves garlic, minced
2 tablespoons finely minced fresh ginger
1/3 cup low-sodium soy sauce
1/4 cup rice vinegar
1/4 cup light brown sugar
2 tablespoons red chili paste
1 tablespoon hoisin sauce
1 tablespoon toasted sesame oil
2 tablespoons toasted sesame seeds

1. Trim any excess fat from the ribs. Make two cuts across the grain, so that the ribs will absorb more of the flavor. Brown half of the ribs on both sides in heavy skillet over medium-high heat, then remove the ribs to a 4-quart slow cooker. Repeat with remaining ribs.

2. Pour broth into skillet and scrape up all the browned bits in the bottom of pan. Pour the liquid over the ribs in the cooker.

3. Combine the green onions, garlic, ginger, soy sauce, vinegar, brown sugar, chili paste, hoisin sauce and sesame oil in medium bowl, stirring until well-combined and sugar is dissolved. Pour mixture over the ribs.

4. Cover and cook on the low setting for about 5 to 6 hours, or until meat is very tender and almost falling off the bones. Spoon off any fat that may have collected on top of the broth then discard it. Serve with rice or noodles and sprinkle with the sesame seeds. Garnish with additional sliced green onions if desired.

Yields 4 servings

Calories 332, Total Fat 26g, Cholesterol 43mg, Carbohydrate 16g, Protein 12g, Sodium 903mg

8 ounces dried red beans
8 ounces dried black beans
1 pound andouille or kielbasa, sliced into
1/2-inch pieces
1/2 medium green pepper, chopped
1/2 medium red bell pepper, chopped
1 celery rib, sliced
1 medium onion, chopped
4 cloves garlic, chopped
3 sprigs fresh thyme or 1/2 teaspoon dried thyme
1 bay leaf
1/2 teaspoon crushed red pepper
6 cups water
Salt and pepper to taste
Cooked rice

1. Place the beans in a saucepan and cover with water. Bring to a boil over high heat and boil for 2 minutes; remove from the heat and let soak for 1 hour. Drain.

2. Add the drained beans, sausage and remaining ingredients (except rice) to a 6- to 7-quart slow cooker. Cover and cook on low setting for about 6 hours or until the beans are soft and starting to break apart.

3. With a large spoon, stir the beans, smashing some of them against the side of the cooker insert to thicken the liquid. Adjust the seasoning.

4. Cook, uncovered, on high setting until desired consistency, about 30 minutes longer. Serve with rice and garnish with fresh thyme or parsley.
Yields 6 servings

Calories 506, Total Fat 21g, Cholesterol 51mg, Carbohydrate 53g, Protein 28g, Sodium 839mg

2 1/2 to 3 pounds lamb stew meat
cubed (from the shoulder or leg)
Salt and pepper to taste
1 tablespoon olive oil
2 cloves garlic, minced
2 cups jarred salsa
1/4 cup water
1/4 cup coarsely chopped almonds
1 tablespoon honey
1 1/2 teaspoons ground cinnamon
1 teaspoon ground cumin
Dash cayenne
3 tablespoons raisins or currants
2 tablespoons chopped cilantro
Hot, cooked couscous or rice

1. Season the lamb with salt and pepper to taste. Heat the oil in large skillet over medium-high heat until hot. Add half of the lamb; lightly brown the lamb on all sides and place in a 4-quart slow cooker. Repeat with remaining lamb.

2. Add the garlic, salsa, water, almonds, honey, cinnamon, cumin and cayenne to the slow cooker. Cover and cook on low setting for 5 to 6 hours, or until the lamb is very tender.

3. Twenty minutes before the end of cooking time for lamb, remove the lid and spoon off as much of the fat from the surface of the stew as possible. Stir in raisins and cilantro. Adjust the seasoning to taste and continue cooking. Serve with couscous and garnish with additional cilantro.
Yields 6 servings

Calories 503, Total Fat 38g, Cholesterol 108mg, Carbohydrate 14g, Protein 27g, Sodium 468mg

1 tablespoon Boursin cheese (garlic and fine herbs light)*
2 teaspoons low-fat vinaigrette
1 9- or 10-inch tortilla or vegetable wrap
1 cup finely shredded spinach or lettuce
1 small tomato, sliced
1/2 small ripe avocado, thinly sliced
1/4 cup alfalfa sprouts
1/4 cup thinly sliced cucumber

1. Mix together the Boursin cheese with the vinaigrette in a small bowl. Spread Boursin mixture over surface of tortilla
or wrap.
2. Top with lettuce, tomato, avocado, sprouts and cucumber. Starting from one end, tightly roll up wrap; cut in half.

Yields 1 serving
Calories 362, Total Fat 17g, Cholesterol 9mg, Carbohydrate 46g, Protein 8g, Sodium 491mg

*Any flavor Boursin can be substituted