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Serves 4
Vegetable oil spray
1 pound boneless pork loin chops, all visible fat removed
Egg substitute equivalent to 1 egg
2 tablespoons fat-free milk
1/3 cup corn flake crumbs
2 tablespoons cornmeal
1/2 teaspoons dried marjoram, crumbled
1/8 teaspoon ground pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne
Preheat oven to 375ºF.
Using vegetable oil spray, spray a shallow baking pan large enough to hold pork chops in a single layer. Set
aside.
Cut pork chops into 4 portions, if necessary. Set aside.
In a small, shallow bowl, combine egg substitute and milk. In a shallow dish such as a pie pan, combine
crumbs, cornmeal, marjoram, pepper, mustard, ginger and cayenne. Using tongs, dip pork chops in milk
mixture, letting excess liquid drip off. Coat both sides of pork chops with crumb mixture. Arrange pork chops
in prepared pan.
Bake, uncovered, for 15 minutes. Turn chops with a spatula and bake for 10 minutes, or until chops are
tender and slightly pink and center.
Nutritional information per serving: 234 calories, 27 g protein, 11 g carbohydrate, 9 g total fat, 3 g saturated
fat, 1 g polyunsaturated fat, 4 g monounsaturated fat, 70 mg cholesterol, 142 mg sodium.
Cool Cucumber Salad
Makes 4 servings
2 cucumbers, peeled and thinly sliced
1/2 red onion, thinly sliced
1 1/2 cups water
1/2 cup rice wine vinegar
1 teaspoon white sugar (or Splenda®)
1/4 teaspoon seasoning salt
Combine cucumbers and red onion in a salad bowl.
In a small bowl, stir together water, rice wine vinegar, sugar (or Splenda®), and seasoned salt. Pour over
vegetables. Chill for 1 hour. Served chilled or at room temperature.
Nutritional information per serving: 47 calories, 0.7 g protein, 11.2 g carbohydrate,
0.2 g fat, 0 mg cholesterol, 694 mg sodium.
Apricot Glazed Chicken
Makes 5 servings
6 skinless, boneless chicken breasts
1 (10.75 ounce) can low-sodium chicken broth
3/4 cup apricot preserves
1 tablespoon light soy sauce
1 tablespoon cornstarch
1 tablespoon water
Spray a large skillet with non-stick cooking spray. Brown chicken in heated skillet.
Add chicken broth, preserves and soy sauce. Simmer for 20 minutes or until chicken is done (no longer pink
in the center).
Remove chicken from skillet. Add 1 tablespoon cornstarch and 1 tablespoon water to sauce to thicken
(equal amounts more of each if you like it thicker). Return chicken to skillet and turn to coat thoroughly with
sauce.
Nutritional information per serving: 301 calories, 33.8 protein, 35.4 g carbohydrate,
2.3 g fat, 83 mg cholesterol, 233 mg sodium.
Apple Crisp
Serves 8
Vegetable oil spray
1 1/2 pounds (5 medium) apples, cored and sliced, unpeeled
2 tablespoons fresh lemon juice
1/4 teaspoon ground cinnamon
2/3 cup all-purpose flour
1/2 firmly packed brown sugar
1/2 cup uncooked oatmeal
1/3 trans fat-free margarine (tub)
Preheat oven to 375º F. Lightly spray a 2-quart casserole dish with vegetable oil spray. Arrange apples in
prepared dish. Sprinkle with lemon juice and cinnamon.
In a medium bowl, combine flour, brown sugar and oatmeal. Cut in margarine with a fork or pastry blender
until mixture is crumbly. Spread over fruit. Bake 40 minutes or until apples are tender.
Nutrition information per serving: 219 calories, 2g protein, 36 g carbohydrate, 8 g fat, 0 mg cholesterol, 55
mg sodium.
Refreshing Fruit Smoothie
Yields 4 servings
1 cup blueberries
2 apples –peeled, cored and chopped
1 1/2 cups raspberries
3/4 cup seedless grapes
3 tablespoons Splenda ®
1 tray ice cubes
In a blender, combine blueberries, apples, raspberries, grapes, Splenda® and ice. Blend until smooth.
Pour into glasses and serve.
Nutrition information per serving: 106 calories, 1 g protein, 27 carbohydrate, 0.8 g fat,
0 mg cholesterol, 5 mg sodium.
Bite-Size Pizzas
Serves 4; 2 pizzas per serving
8 garlic or onion Melba toast rounds
3 tablespoons low-fat meatless spaghetti sauce
1/3 cup shredded part-skim mozzarella cheese
Preheat broiler. Place Melba toast rounds on a baking sheet. Spoon about 1 teaspoon spaghetti sauce over
each round. Sprinkle with cheese.
Broil 4 inches from the heat for 1 or 2 minutes, or just until cheese melts.
Microwave Method: Prepare recipe as directed above except arrange assembled melba toast rounds in a
circle on a microwave-safe plate.
Cook on 100% power (high) for 15 to 30 seconds. Rotate plate ½ turn and cook an additional 15 to 30
seconds, or just until cheese melts.
Nutritional information per serving: 60 calories, 3 g protein, 7 g carbohydrate, 2 g fat,
5 mg cholesterol, 63 mg sodium.
Party Mix!
Serves 14
1/4 cup trans fat-free margarine (tub)
1/2 teaspoon garlic powder
1/2 cup small unsalted pretzel sticks
1/2 cup puffed rice
1 cup spoon-size shredded wheat
1/2 cup unsalted peanuts
Melt margarine in non-stick skillet over medium heat. Add garlic powder and mix well. Add remaining
ingredients and toss together. Serve warm. For a slightly different taste, use walnuts, pecans or a mixture of
nuts in place of peanuts. For a sweeter taste, use ¼ cup raisins in place of the garlic powder.
Nutritional information per serving: 76 calories, 2 g protein, 5 g carbohydrate, 6 g fat,
0 mg cholesterol, 4 mg sodium.
