Broccoli, Grape and Almond Salad

• 4 cups raw broccoli florets
• 1 cup almonds
• ½ cup raisins
• 2 cups seedless grapes
• ¼ cup diced red onion
• ½ cup fat-free mayonnaise
• 1/ tablespoon lemon juice
• 2 tablespoons sugar

Combine broccoli, almonds, raisins, grapes and onion in a large salad bowl.  Combine mayonnaise, lemon juice and sugar in a small bowl and add to the broccoli mixture.  Chill in the refrigerator for 3 to 4 hours or overnight.

Makes 8 servings.

Cinnamon Spiced Almonds

• 2 cups whole blanched almonds
• ½ cup sugar
• ½ teaspoon cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon salt
• 1/8 teaspoon ground allspice
• 1 tablespoon lightly beaten egg white

Preheat oven to 325° F.  Line a shallow baking pan with parchment paper.  Whisk together sugar, cinnamon, nutmeg, and allspice in a large bowl.

Whisk egg white in small bowl until foamy; then add almonds.  Toss to coat.  Transfer nuts to sugar mixture and toss to coat.

Arrange nuts in a single layer in pan and bake, stirring to mix occasionally, until golden brown, 20 to 25 minutes.  Cool nuts completely in pan on a rack.

Makes 2 cups.

Stuffed Mushrooms

• 1 slice whole wheat bread
• 16 large mushrooms
• ½ sliced celery
• ½ sliced onion
• 1 clove garlic
• 1 ½ teaspoon Worcestershire sauce
• 1/8 teaspoon ground red pepper
• Salt to taste
• Dash paprika

Preheat oven to 350°. Tear bread into pieces.  Place torn bread in food processor.  Process 30 seconds or until crumbs form.  Transfer to a small bowl.  Set aside.

Remove stems from mushrooms.  Reserve caps.  Place mushroom stems, celery, onion and garlic in food processor.  Process with on/off pulses, until vegetables are finely chopped.

Coat a nonstick skillet with cooking spray.  Add mushroom mixture.  Cook and stir over medium heat 5 minutes or until onion is tender.  Transfer into bowl with breadcrumbs.  Stir in Worcestershire sauce, ground red pepper and salt.

Fill mushroom caps with mixture, pressing down firmly.  Place filled caps in shallow baking pan about ½ inch apart.  Spray mushrooms caps lightly with cooking spray.  Sprinkle with paprika.  Bake 15 minutes or until hot.

Makes 8 servings of 2 mushrooms

Baked Apples

• 4 rome or granny smith apples, cored and top sliced off
• 1/4 cup brown sugar
• 1 tablespoon lemon juice
• 1/2 cup dried cranberries
• 1 teaspoon lemon zest
• 1/4 cup chopped walnuts
• 1 teaspoon cinnamon
• 1/2 cup apple cider or water

Directions:

Preheat oven to 350 degrees. In a bowl combine dried cranberries, walnuts, cinnamon, brown sugar, lemon juice and zest. Stuff apples with mixture and place in small baking dish. Add 1/2 cup cider or water and bake for 30 minutes or until tender.

*Adapted from the Food Network

Nutrient analysis per serving:

Calories: 205,

Fat: 5 gms.

Yield: 4 servings

Blueberry Orange Muffins

• 1 1/3 cups all purpose flour
• 1 cup Oats (quick or old fashioned uncooked)
• ¼ cup firmly packed brown sugar
• 1 tablespoon baking powder
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• 2/3 cup reduced fat milk
• ¼ cup vegetable oil
• 1 egg (or 2 egg whites) beaten
• 1 tablespoon orange zest
• 1 cup fresh or frozen blueberries

Heat oven to 400° F.  Spray 12 muffin cups or line with paper baking cups.  Combine flour, oats, sugar, baking powder, salt and cinnamon.  Make a well in center and add milk, oil, and egg.  Stir just until dry ingredients are moistened.  Fold in orange zest and blueberries.

Fill prepared muffin cups 2/3 full. Bake 20 to 25 minutes or until golden brown.

Makes 1 dozen muffins.

Curried Chicken Salad with Red Grapes

• 1 pound cooked skinless chicken breasts, cooled and cut into ½ inch pieces
• 1/3 cup light mayonnaise
• 2 tablespoons mango chutney
• 1 tablespoon lemon juice
• 1 ½ teaspoons curry powder
• ¼ teaspoon ground ginger
• 1 stalk celery, diced
• 1 green onion, chopped
• 1 ½ cups red grapes (may be halved)
• ½ cup roasted salted cashews (optional)
• Mixed greens divided among 4 plates

In large bowl, combine mayonnaise, chutney, lemon juice, curry powder and ginger.  Stir in chicken, celery, onion and grapes.  Refrigerate for 30 minutes.  Scoop chicken salad onto plates of mixed greens.  Garnish with cashews, if desired.

Makes 4 generous servings.

Cinnamon Peach and Berry Crisp

• 6 cups peeled, sliced fresh or canned peaches
• 2 cups fresh or frozen blueberries
• 3 tablespoons brown sugar, packed
• 2 tablespoons all-purpose flour
• 2 teaspoons cinnamon

In an 8-cup baking dish, combine peaches and blueberries.  In a small bowl, combine sugar, flour, and cinnamon:  add to fruit and stir gently to mix.

Topping

• 1 cup quick-cooking rolled oats
• 1 teaspoon cinnamon
• ¼ cup brown sugar, packed
• 3 tablespoons butter or margarine, softened

Preheat oven to 350°.  Mix together rolled oats, sugar, and cinnamon in a small bowl.  Using a pastry blender, or 2 knives, cut in the butter or margarine until crumbly.  Sprinkle over the fruit mixture. Bake in oven for 25 minutes, or microwave on high for 10 minutes, until mixture is bubbling and fruit is barely tender.  Serve warm or cold.

Makes 8 servings

Asparagus and Mushroom Pasta

• 6 ounces whole wheat fettuccine or linguine
• 2 teaspoons olive oil
• ½ cup sliced shallots
• 8 ounces crimini or button mushrooms, sliced
• 1 pound asparagus spears, sliced into 1-inch pieces
• 1 clove garlic, minced
• 2 tablespoons all-purpose flour
• 1 ¼ cups vegetable broth
• 4 ounces shredded part-skim mozzarella cheese
• ¼ cup chopped fresh basil

Cook pasta according to package directions.  Meanwhile heat oil in large deep skillet over medium heat.  Add shallots.  Cook and stir 3 to 4 minutes.  Add mushrooms and asparagus.  Cook and stir 5 minutes or until asparagus is crisp-tender.  Add garlic during last minute of cooking.  Sprinkle flour over vegetables.  Cook and stir 1 minute.  Stir in broth and simmer 3 to 4 minutes or until sauce thickens.

Drain pasta and transfer to 4 plates and top with sauce, cheese and basil.

Makes 4 servings