700 grams zucchini, 1/4  cup fat-free chicken broth, 1 tsp fried oregano leaves, 1/4 cup all-purpose flour, 2 medium size tomatoes (sliced), 1tsp lite salt, 1/4 tsp pepper, 1/3 cup fat-free Parmesan cheese, 1 cup fat-free sour cream, 2 cups grated non-fat cheddar cheese

Method

Scrub zucchini well with a stiff brush then cut crosswise into 1/4-inch slices. Combine flour with 1/2 tsp lite salt, pinch of pepper and oregano in a large mixing bowl, add sliced zucchini and toss to coat well. Heat chicken broth in a non-stick pan and saute the zucchini slices until golden brown on both sides. Drain oil and set aside.

Arrange zucchini into a casserole dish coated with non-fat cooking spray, then top with tomato slices. Combine sour cream, 1/2 tsp lite-salt, oregano and pepper and spread evenly on top of the tomato slices. Sprinkle cheddar cheese and Parmesan cheese over the dish and bake 30 minutes in a preheat oven of 350°F.

Yield : 9 Servings

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1 medium onion (chopped), 2 tsp minced garlic, 2 tbsp fat-free chicken broth, 1 (16 oz) can plum tomatoes, 1 (8oz) can tomato sauce, 1/3 cup tomato paste, 2 tsp oregano, 1/2 lb fresh sliced mushrooms, 1 medium eggplant, 1/3 cup flour, 1/4 cup Egg Beater (beaten), 1 cup seasoned cubed style stuffing (crushed), 1 cup non-fat mozzarella cheese (grated)

Method

Saute onion and garlic in chicken broth until soft, add tomatoes, tomato sauce, tomato paste, oregano, and mushrooms. Bring to a boil; reduce heat and simmer uncovered for 30 minutes. Cut eggplant crosswise into 1/4-inch slices; coat with flour. Dip into Egg Beater, then into crushed stuffing. Cook in a tellon skillet coated with non-fat cooking spray until light browned, turning once. In the bottom of a baking dish, spread 1/2 of the tomato sauce mixture, layer half of the eggplant slices, top with cheese. Repeat layers. Pour remaining sauce over top. Bake uncovered at 350°F for 20-30 minutes.

Yield : 8-10 servings

Fat 0.6 g, Cholesterol 0 mg, Fiber 2 g, Calories 84, 6% Calories from Fat, Protein 5 g, Carbohydrate 17 g, Sodium 349mg

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1 very ripe avocado, 1/2 tsp salt, t tsp lemon juice, 6 slices white bread ( toast and crusts removed), 1 tsp grated onion, 1 tsp paprica, bacon slices

Method

Peel avocado; mash pulp with a fork. Then beat in lemon juice, onion, paprika, and salt. Beat until smooth.

Spread mixture over toast slices. Cut each slices into 3 x 1 inch strips. Place narrow strips of bacon on each toast finger.

Put on a baking sheet and broil until bacon is crisp. Serve immediately.

18 Appetizers

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long grain rice (cooked using liquid Butter Buds), 1 lb cooked broccoli (chopped), 14 oz fat-free chicken broth (low salt), 10 oz chopped mushrooms, 10 oz whole water chestnuts (rinsed and drained), 2 cups non-fat cheddar, 1 cup homemade low-fat prepared croutons, 1 tsp salt-free extra spicy seasoning

Method

Prepare the rice according to the package instruction. Add the cooked broccoli, mushrooms, water chestnuts and the chocken broth to the rice mixture. Add seasoning and the grated non-fat cheese. Spoon into a large casserole dish that has been coated with a non-fat cooking spray. Top with homemade low-fat croutons. Bake at 350°F for 30-35 minutes covered. Remove cover the last 10 minutes.

Yield: 14-16 serves

Per Servings: Fat 0.9 g Cholesterol 0 mg, Fiber 2 g, calories 172, 5% Caloriess from Fat,  Protein 8 g, Carbohydrate 33 g, Sodium 305 mg

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4 egg whites, 10 oz chopped broccoli, 1½ lite salt, 1 cup skim milk, ¼ tsp nutmeg, 2 tbs liquid Butter Buds, 1 tbs flour, 1 cup Egg Beaters (beaten)

Method

Warm egg white in a large bowl in room temperature for about an hour.Cook broccoli in boiling water with 1 tsp of lite salt for about 15 minutes until broccoli is tender. Drain broccoli and combine with skim milk and nutmeg in a blender. Blend croccoli mix to fine smooth puree which will come to about 2½ cups.

using a medium sauce pan, combine liquid Butter Buds with flour and broccoli puree and bring it to a boil with constant stirring. Using a small bowl, beat some of the hot mixture into the Egg Beraters; pour back into rest of the mixture then set aside. Beat egg white and ½ tsp of lite salt with high speed until it turn stiff peaks form.

with a tubber spatula, fold broccoli mixture into egg whites until it combined then turn into a souffle dish precoated with non-fat cooking spray and set in a pan of hot water.

Preheat oven to 350°F and bake dish for 50-60 minutes or until it turned puffed and golden. Serve immediately with non-fat cheese or Hollandise sauce.

Yield : 4-6 Serves

Per Serving: Fat 0.3 g,  Cholesterol 0 mg,  Fiber 1 g, Calories 64, 4% Calories from Fat, Protein 9 g, Carbohydrate 7 g, Sodium 164 mg

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Method
Mix and blend flours, baking powder and sugar: stir in the Egg Beaters, milk, blueberries and Butter Buds until just blended. Spray non-fat cooking spray onto a preheated griddle, pour ¼ cup batter for each pancake.
Cook over medium heat until surface is bubbly and bottom is lightly browned. Tuen and cook until done. Remove and keep warm. Serve with syrup and liquid Butter Buds.
Yield : 20 pancakes
Per serving: Fat: 4g, Choleterol: 0mg, Fiber: 1g, Calories: 77, 5% Calories from Fat, Protein: 4g, Carbohydrate: 15g, Sodium: 129mg
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8 oz Egg Beaters, 1/3 cup skim milk, 1 tsp ground cinnamon, 1 tsp vanilla extract, 2 tbs liquid butter buds, 10 slices white bread, maple syrup

Method

Combine egg beaters, milk, cinnamon and vanilla in a shallow pan. Dipped bread pieces in the egg beater mixture and place it on a non-stick skillet over medium heat.Brown each side for about 3 minutes. Serve with maple syrup.

Yield 5 servings

Per serving: Fat 0 g, Cholesteral: 0 mg, Fiber: 6 g, Calories: 112 Protein: 8 g, Carbohydrate: 14 g, Sodium: 347 mg

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Yield: 12 Servings
Per serving: Fat0.2 g, cholesterol 0 mg, Fiber 2 g, Calories 106 (2 % Calories from Fat), Protein 2 g, Carbohydrate 24 g, Sodium 108 mg

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