Healthy Low-Fat Garden Recipes

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One of the greatest rewards of a kitchen garden is having fresh ingredients on hand for nutritious home cooked meals. Here are 28 nutritious, tasty, low-fat garden recipes.

Each recipe includes nutritional information; such as, calories, carbohydrate, cholesterol, fat, protein, saturated fat and sodium.

Additional tips and hints for substitutions of herbs are also noted, so that you may alter the recipes to your desired flavors.

1 all purpose potato (6 ounces) peeled and thinly sliced 4 cloves garlic, peeled 1/4 cup fresh lemon juice 3 tablespoons reduced-fat mayonnaise 3 tablespoons reduced-sodium chicken broth, remove fat 3/4 teaspoon dried rosemary 3/4 teaspoon dried marjoram 1/2 teaspoon salt 4 large artichokes (12 ounces each) 3 tablespoons chopped fresh parsley

1. Boil potato until tender, about 12 minutes. Add the garlic during the last 5 minutes of cooking. Drain. Transfer to a large bowl and mash until smooth. Add 2 tablespoons of the lemon juice, the mayonnaise, the broth, 1/4 teaspoon of the rosemary, 1/4 teaspoon of the marjoram, and the salt and set aside.


2. In a large pot, combine 3 1/2 cups of water, the remaining 2 tablespoons of lemon juice, the remaining 1/2 teaspoon of rosemary and the remaining 1/2 teaspoon of marjoram. Bring to a boil over high heat.


3. Meanwhile, pull off the rough bottom leaves of the artichoke. With kitchen shears snip the sharp, pointed ends from the remaining leaves. With a paring knife, trim off the end of the stem. Add the artichokes to the boiling liquid, cover and cook until the artichokes are tender, about 25 minutes. Stir the parsley into the garlic mayonnaise and serve with the artichokes.


Hint: Dried rosemary may be substituted with thyme OR tarragon OR savory.
Marjoram may be substituted with oregano (use smaller amount).

4 slices firm textured white sandwich bread 3 cloves garlic, peeled 2 eggplants (about 1 pound each) (halved lengthwise) 2 tablespoons fresh lemon juice 2 teaspoons olive oil, preferably extra virgin 3/4 teaspoon salt 3/4 teaspoon dried oregano 1/4 cup chopped fresh parsley 2 carrots, quartered lengthwise and cut into 2 inch long strips 1 red bell pepper, cut into 2 inch long strips 1 green bell pepper, cut into 2 inch long strips

This smoky eggplant dip uses just a few walnuts instead of the usual high fat sesame paste.


1. Preheat the oven to 400 degrees. Place the bread on a baking sheet and bake for 7 minutes or until lightly golden and crisp. Set aside.


2. Meanwhile, in a small saucepan of boiling water, cook the garlic for 2 minutes to blanch. Drain and set aside.


3. Preheat the broiler. Place the eggplant halves, cut sides down on the broiler rack and broil 6 inches from the heat for 15 minutes, or until the skins are charred and the eggplants are tender. Set aside to cool slightly. When cool enough to handle, peel the eggplants, discarding the skin.


4. Transfer the eggplants to a food processor. Add the toasts, garlic, walnuts, lemon juice, oil, salt and oregano. Puree until smooth. Stir in the parsley. Spoon the dip into a small serving bowl and serve with the carrots and bell pepper strips.



Hint: You may substitute the oregano with marjoram OR rosemary OR thyme.

10 thin slices diagonally cut Italian or French bread 1 tablespoon olive oil 1 large onion, halved and thinly sliced 5 cloves garlic, minced 3 red bell peppers, thinly sliced 2 tablespoons no salt added tomato paste 2 tablespoons balsamic or red wine vinegar 1/2 teaspoon salt 1 yellow bell pepper 1 green bell pepper, cut into thin strips 3/4 cup of cherry tomatoes

Feel free to cut back on the garlic by one or two cloves, or this garden recipe may bring your taste buds to attention. Toasted Italian bread is pureed with the red peppers for additional body. A yellow pepper makes for a more colorful dip; but, any color pepper will work just fine.


1. Preheat oven to 400 degrees. Place the bread on a baking sheet and bake for 7 minutes, or until lightly golden and crisp. Set aside.


2. Meanwhile, in a large nonstick skillet, heat 2 teaspoons of the oil over medium heat until hot, but not smoking. Add the onion and garlic and cook, stirring frequently, until the onion is tender and golden brown, about 10 minutes.


3. Add the red peppers, cover, and cook until the peppers are very tender, about 15 minutes. Stir in the tomato paste, vinegar, salt and remaining 1 teaspoon of oil until well combined. Transfer to a food processor, add 2 slices of the toasts and puree until smooth.


4. Slice the top off the yellow pepper, then remove and discard the seeds and ribs. Spoon the pepper dip into the yellow pepper and place on a serving platter. Serve with the remaining toasts, the green pepper and tomatoes.

2 teaspoons olive oil 1 onion, finely chopped 3 cloves garlic, minced 1 1/4 pounds broccoli 1 pound all purpose potatoes, peeled and thinly sliced 2 1/2 cups reduced sodium vegetable broth 3/4 teaspoon dried marjoram 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 cup evaporated skim milk 1/8 teaspoon cayenne pepper 2 tablespoons reduced fat sour cream 2 teaspoons flour 1/2 cup shredded cheddar cheese

Making a few minor adjustments, this cheesy topped creamy soup has been transformed into a healthy dish.


1. In a nonstick Dutch oven, heat the oil over medium heat until hot but not smoking. Add the onion and garlic and cook, stirring frequently, until the onion is softened, about 7 minutes.


2. Meanwhile, with a paring knife, separate the broccoli florets and stems; peel the stems and slice thinly.


3. Add the potatoes to the pan, stirring well to combine. Add the broccoli stems and all but 1 cup of the broccoli florets. Stir to combine. Add the broth, 1 cup of water, the marjoram, salt and pepper and bring to a boil. Reduce to a simmer, cover and cook until the potatoes and broccoli stems are tender, about 12 minutes. Meanwhile, in a small pot of boiling water, cook the reserved cup of broccoli florets for 2 minutes to blanch. Drain.


4. Transfer the vegetable mixture to a food processor and process to a smooth puree. Return the soup to the pan, stir in the evaporated milk and cayenne and bring to a simmer. In a small bowl, stir together the sour cream and flour. (Adding flour to the sour cream helps keep it from curdling when added to the hot soup.) Add the sour cream mixture and blanched broccoli florets to the pan and cook, stirring until slightly thickened, about 1 minute. Divide the soup among 4 bowls, sprinkle the cheddar on top and serve.


Hint: You may substitute marjoram with oregano (use smaller amount) OR thyme OR savory.

1 teaspoon olive oil 4 scallions, thinly sliced 2 tablespoons flour 1/2 cup chopped fresh basil 3/4 teaspoon salt 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1/4 teaspoon freshly ground black pepper 1 1/2 cups reduced sodium chicken broth, remove fat OR reduced sodium vegetable broth 1 cup evaporated low fat milk 1 1/2 pounds tomatoes, peeled and seeded, then finely chopped 1/3 cup no salt added tomato paste 2 teaspoons firmly packed light brown sugar 4 teaspoons reduced fat sour cream

1. In a large saucepan, heat the oil over medium heat until hot but not smoking. Add the scallions and cook, stirring frequently, until the scallions are tender, about 4 minutes. Add the flour and stir well to coat. Stir in the basil, salt, oregano, thyme and pepper. Gradually stir in the broth and evaporated milk and cook, stirring constantly until the mixture is smooth and slightly thickened, about 5 minutes.


2. Reduce the heat to low. Stir in the tomatoes, tomato paste and brown sugar. Cover and simmer, stirring occasionally, until the flavors have developed and the soup is thickened, about 10 minutes longer. Ladle the soup into 4 bowls, spoon the sour cream on top and serve.


TIP: To peel tomatoes, drop them into boiling water just until the skins begin to wrinkle, 10 to 30 seconds. Remove with a slotted spoon and when cool enough to handle, peel them with a paring knife. To seed tomatoes, cut each in half crosswise, and scoop out the seeds with a spoon.


HINT: If you don't have fresh basil on hand, substitute chopped mint for a refreshingly different flavor.

3 cups reduced sodium chicken broth, remove fat, OR reduced sodium vegetable broth 1 teaspoon grated lemon peel 1/4 cup fresh lemon juice 1/2 teaspoon salt 1/2 teaspoon ground ginger 1/2 teaspoon sugar 1/8 teaspoon ground nutmeg 1/4 cup long grain rice 2 carrots, halved lengthwise and cut into thin slices 1 leek (white and light green parts only), cut into fine julienne strips 1/2 cup snipped fresh dill 2 teaspoons cornstarch mixed with 1 tablespoon water

This soup gets its body from rice instead of eggs.


1. In a large saucepan, combine the broth, 2 cups of water, the lemon peel, lemon juice, salt, ginger, sugar and nutmeg. Bring to a boil over medium heat and add the rice. Return to a boil, reduce to a simmer, cover and cook until the rice is almost tender, about 15 minutes.


2. Stir in the carrots and leek, cover again and simmer until the vegetables and rice are tender, about 5 minutes. Stir in the dill and cornstarch mixture, return to a boil and cook, stirring constantly, until the soup is slightly thickened, about 1 minute longer. Ladle the soup into 4 bowls and serve.


Hint: You may substitute the nutmeg with allspice OR a mixture of 1 part cinnamon and 2 parts ground cloves.

1 tablespoon olive oil 2 six inch corn tortillas, cut into 1/2 inch wide strips 1 red bell pepper, cut into thin strips 6 scallions, thinly sliced 1 pickled jalapeno pepper, finely chopped 1 1/4 pounds sweet potatoes, peeled and thinly sliced 1/4 cup long grain rice 2 cups reduced sodium vegetable broth 1/4 cup chili sauce 1/2 teaspoon fresh lime juice 1/4 teaspoon salt 1 cup evaporated low fat milk 1/2 cup shredded Monterey jack cheese (2 ounces)

With or without the confetti-like garnish consisting of bell peppers, tortilla strips and jack cheese, this soup is great with warmed tortillas or crisp breadsticks. The potato-rice puree is laced with jalapeno, chili sauce and lime.


1. In a large saucepan, heat the oil over medium heat until hot but not smoking. Add the tortillas and cook, turning them until lightly crisped, about 2 minutes. With a slotted spoon transfer the tortilla strips to paper towels.


2. Set aside 1/4 cup each of the green and red bell pepper strips. Add the remaining bell pepper strips, the scallions and jalapeno pepper in the saucepan and cook, stirring frequently, until the peppers are tender, about 5 minutes. Add the sweet potatoes and rice, stirring to combine. Add the broth, 1 cup of water, the chili sauce, lime peel, 2 tablespoons of the lime juice and the salt. Bring to a boil. Reduce to a simmer, cover and cook until the potatoes and rice are tender, about 17 minutes. Meanwhile, in a small pot of boiling water, cook the reserved bell pepper strips for 1 minute to blanch. Drain. When cool enough to handle, dice the peppers.


3. Transfer the soup to a food processor and process to a smooth paste. Return the soup to the pan, stir in the evaporated milk and bring to a simmer. Stir in the remaining 2 tablespoons lime juice. Divide the soup among 4 bowls. Sprinkle with the tortilla strips, diced bell peppers and jack cheese. Serve.


Hint: You can use a hand blender right in the pot in place of a food processor. Run the blender in on/off pulses until the soup is a smooth puree.

2 teaspoons olive oil 1 large onion, finely chopped 2 carrots, halved lengthwise, and cut into thin slices 2 zucchini, halved lengthwise, and cut into 1/4 inch thick slices 1 red bell pepper, diced 14 1/2 ounce can no salt added stewed tomatoes, chopped with their juices 2 cups reduced sodium chicken broth, remove fat, OR reduced sodium vegetable broth 1/4 cup chopped fresh basil 1/2 teaspoon salt 4 cups 1/4 inch wide shredded Swiss chard, spinach, or kale 1/2 cup ditalini pasta or small pasta shells 1/3 cup coarsely grated fresh Parmesan cheese

This soup is a welcomed treat no matter what the season. Keep this recipe in mind for the summer season when basil is at peak freshness.


1. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat until hot but not smoking. Add the onion and cook, stirring frequently, until the onion is softened, about 5 minutes. Add the carrots and cook, stirring frequently, until the carrots are softened, about 5 minutes.


2. Stir in the zucchini and bell pepper and cook, stirring frequently, until the pepper is tender, about 5 minutes. Add the tomatoes and their juices and cook, stirring frequently, until the liquid is slightly reduced, about 3 minutes.


3. Stir in the broth, 1 1/2 cups of water, the basil and salt. Bring to a boil. Stir in the Swiss chard and pasta, return to a boil and cook until the pasta is just tender, about 10 minutes. Sprinkle the Parmesan on top and serve.

1/2 cup plain nonfat yogurt 2 tablespoons reduced fat sour cream 1/2 teaspoon grated lime peel 1 tablespoon fresh lime juice 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 1/2 pounds cucumbers (about 5), peeled and thinly sliced 1/2 cup julienne cut radishes 1/2 cup thinly sliced scallions 3 tablespoons chopped fresh mint

This is a non fat version of Tzatziki. Strongly accented with lime and mint and it is great served as a snack with crusty bread.


1. In a large serving bowl, whisk together the yogurt, sour cream, lime peel, lime juice, salt and pepper.


2. Add the cucumbers, radishes, scallions and mint. Toss gently to combine. Cover with plastic wrap and refrigerate until well chilled. About 1 hour.


Hint: This salad can be made and chilled up to 8 hours. Any longer chilling may result in a watery mixture. The fresh mint may be substituted with chopped fresh parsley.

1/3 balsamic vinegar 2 tablespoons honey 1/2 teaspoon salt 1 pickled jalapeno pepper, finely chopped 4 cups fresh corn kernels (cut off the cob) OR 4 cups no salt added canned corn kernels, drained 2 cups cherry tomatoes, halved 2 ribs celery, thinly sliced 1 red bell pepper, cut into 1/2 inch squares 1 green bell pepper, cut into 1/2 inch squares 1 red onion, finely chopped 1/4 cup chopped fresh parsley 3 ounces Monterey jack cheese, cut into 1/4 inch cubes

You will find the crunchy sweetness of raw corn to be one of the delicious pleasures of summertime.


1. In a large bowl, combine the vinegar, honey, salt and jalapeno pepper.


2. Add the corn, tomatoes, celery, bell peppers, onion, parsley and cheese. Toss to combine. Serve at room temperature or chilled.

1 1/2 pounds small red potatoes, quartered 2 carrots, halved lengthwise and cut into thin slices 1/4 cup distilled white vinegar 1 tablespoon Dijon mustard 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 6 radishes, thinly sliced 4 scallions, thinly sliced 1 red bell pepper, diced 1 rib celery, thinly sliced 3/4 cup plain nonfat yogurt 2 tablespoons reduced fat mayonnaise

This version of an American favorite has been lightened up. It still has the expected creaminess but very little extra fat. For presentation, line the serving bowl with crisp lettuce leaves and garnish with paprika.


1. In a large pot of boiling water, cook the potatoes for 18 minutes. Add the carrots and cook until the potatoes and carrots are tender, about 2 minutes longer. Drain well.


2. Meanwhile, in a large serving bowl, whisk together the vinegar, mustard, salt and black pepper. Add the warm potatoes and carrots. Toss well to coat.


3. Add the radishes, scallions, bell pepper and celery. Toss to combine. Add the yogurt and mayonnaise, stir gently and serve.


Hint: Dress the salad while the potatoes are still warm, they will absorb more of the flavor as they cool.

2/3 cup plain nonfat yogurt 1/3 cup cider vinegar 3 tablespoons reduced fat mayonnaise 1 1/2 teaspoons sugar 3/4 teaspoon salt 1/4 teaspoon celery seed 6 cups shredded red cabbage 4 carrots, shredded 3 scallions, cut into 3 inch julienne strips 2 Granny Smith apples, cored, quartered and cut into thin slices 1/4 cup snipped fresh dill

1. In a large serving bowl, whisk together the yogurt, vinegar, mayonnaise, sugar, salt and celery seed.


2. Add the cabbage, carrots, scallions, apples and dill. Toss well to combine. Cover with plastic wrap and refrigerate until well chilled. About 1 hour.


Hint: You can prepare this up to 1 day ahead. Green cabbage will work just as well as the red.

2 cloves garlic, peeled 3/4 pound green beans, cut into 2 inch pieces 4/3 pound yellow wax beans, cut into 2 inch pieces 3/4 cup plain nonfat yogurt 1/3 cup chopped fresh mint 2 tablespoons reduced fat mayonnaise 3/4 teaspoon salt Two 16 ounce cans red kidney beans, rinsed and drained 1 cucumber, peeled, halved lengthwise, seeded and cut into 1/4 inch cubes 3/4 cup chopped walnuts 16 leaves Boston, Bibb or iceberg lettuce

For variety you can mix and match the canned beans you use. One can of kidney beans and one can of chickpeas also works well. This salad can also make a substantial main dish too. Serve with crusty rolls for a tasty meal.


1. In a large pot of boiling water, cook the garlic for 2 minutes to blanch. With a slotted spoon, remove the garlic, when cool enough to handle, chop finely.


2. Add the green beans and wax beans to the boiling water and cook until crisp tender, about 5 minutes. Drain. Rinse under cold water and drain again.


3. In a large bowl, combine the chopped garlic, yogurt, mint, mayonnaise and salt. Fold in the green beans, wax beans, kidney beans, cucumber and walnuts. Divide the lettuce among 4 plates, top with the bean mixture and serve at room temperature or chilled.


Hint: This salad can be made up to 8 hours in advance. Do not spoon over lettuce or add the walnuts until just before serving.

3/4 pound asparagus, tough ends trimmed, cut into 1/2 inch pieces 3 tablespoons flour 2/3 cup low fat (1%) milk 3/4 cup canned white kidney beans (cannellini), rinsed, drained and mashed 2 egg yolks 1 1/2 ounces crumbled goat cheese or feta cheese 1/2 teaspoon dried tarragon 1/2 teaspoon salt 1/8 teaspoon cayenne pepper 6 egg whites 1/8 teaspoon cream of tartar

This puff is actually a souffle in disguise.


1. Preheat the oven to 375 degrees. In a medium saucepan of boiling water, cook the asparagus until barely tender, about 2 minutes. Drain well and blot dry on paper towels.


2. Place the flour in a large saucepan over medium heat and gradually whisk in the milk until no lumps remain. Bring to a boil and cook, whisking frequently, until the mixture is slightly thickened, about 4 minutes. Remove from the heat and stir in the beans. Whisk in the egg yolks, cheese, tarragon, 1/4 teaspoon of the salt and the cayenne until well combined.


3. In a large bowl, with an electric mixer, beat the egg whites, remaining 1/4 teaspoon salt, the cream of tartar until stiff, but not dry, peaks form. Stir about 1 cup of the egg whites into the milk mixture, then gently fold in the remaining egg whites. Gently fold in the asparagus.

4. Spoon the mixture into an 8 cup souffle mold and bake for 30 minutes, or until the souffle golden brown, puffed and just set in the center. Serve immediately.


Hint: For variety, replace the asparagus with broccoli, cauliflower or green beans. Be sure to use the cream of tartar, it helps stabilize the beaten egg whites and increases volume as well.

The tarragon may be substituted with anise (use a smaller amount), OR chervil (use a larger amount) OR parsley (use a larger amount) OR a dash of fennel seed.

1 spaghetti squash (about 5 pounds) 2 teaspoons olive oil 5 shallots, finely chopped 3 cloves of garlic, minced 1 carrot, halved lengthwise and cut into thin slices 3/4 pound mushrooms, thinly sliced 1 tablespoon flour 1/2 cup reduced sodium chicken broth, remove fat OR reduced sodium vegetable broth 14 1/2 ounce can no salt added stewed tomatoes, chopped with their juices 1 teaspoon salt 3/4 teaspoon freshly ground black pepper 1/2 teaspoon dried rosemary 3 tablespoons coarsely grated fresh Parmesan cheese

It looks like pasta - but its really spaghetti squash.


1. Preheat the oven to 400 degrees. Cut the squash in half lengthwise, scoop out and discard the seeds, and place the squash cut sides down on a nonstick baking sheet. With a fork, prick the squash skin all over. Cover with foil and bake for 35 minutes, or until the squash is tender when pierced with a fork.


2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat until hot, but not smoking. Add the shallots and garlic and cook, stirring frequently, until the shallots are softened, about 3 minutes. Add the carrot and mushrooms and cook, stirring frequently, or until the carrot and mushrooms are tender, about 7 minutes.


3. Stir in the flour and cook until the vegetables are well coated, about 1 minute. Add the broth and bring to a boil. Stir in the tomatoes and their juices, salt, pepper and rosemary, and cook until the mixture is slightly thickened, about 5 minutes.


4. Remove the squash from the oven and let it cool slightly. With a fork, scrape out the flesh (it will for spaghetti like strands). Place the squash in a large bowl, add the sauce, and toss to coat. Divide the squash mixture among 4 plates. Sprinkle the cheese on top. Serve.

2 egg whites 2/3 cup plain dried bread crumbs 1 pound eggplants, peeled and cut into 1/4 inch thick slices 2 cups not salt added tomato sauce 14 1/2 ounce can no salt added stewed tomatoes, chopped with their juices 1/4 cup chopped fresh mint 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon dried oregano 3/4 cup shredded part skim mozzarella cheese (about 3 ounces) 2 tablespoons grated Parmesan cheese 2 teaspoons chopped fresh parsley

This dish has been altered slightly, to lower the fat. Instead of frying - it is oven baked.


1. Preheat the oven to 400 degrees. Line a baking sheet with foil. In a shallow dish, with a fork, beat the egg whites and 2 tablespoons of water until foamy. On a plate, spread the bread crumbs. Dip the eggplant into the egg whites, then into the bread crumbs, pressing the crumbs into the eggplant. Place the eggplant on the prepared baking sheet, spray the eggplant with nonstick cooking spray and bake for 20 minutes. Turn the eggplant and bake for 10 more minutes, or until the eggplant is crisp and golden brown.


2. Meanwhile, in a medium bowl, stir together the tomato sauce, tomatoes and their juices, mint, salt, pepper and oregano. In a 9 inch square baking dish, spread 3 tablespoons of the tomato mixture. Lay half of the eggplant on top, spoon half of the remaining tomato mixture over the eggplant. Sprinkle half of the mozzarella on top. Repeat with the remaining eggplant, tomato mixture and mozzarella.


3. Sprinkle the Parmesan on top and bake for 20 minutes, or until the eggplant is piping hot and the sauce is bubbling. Sprinkle the parsley on top and serve.


Hint: Fresh basil may be used in place of the fresh mint. This can be made up to 1 day ahead; reheat in a 350 degree oven for about 20 minutes. Leftovers are great on a French roll for lunch.

1 small head of cabbage (1 pound) cored 1 teaspoon olive oil 6 scallions, thinly sliced 2 carrots, quartered lengthwise and thinly sliced 1 zucchini, halved lengthwise and thinly sliced 1/4 pound mushrooms, coarsely chopped 1 cup bulgur (cracked wheat) 2 tablespoons boiling water 1/2 teaspoon grated lemon peel 1 tablespoon fresh lemon juice 3/4 cup snipped fresh dill 1/2 teaspoon salt 2 tablespoons chopped pecans (3/4 ounce) 2 cups reduced sodium vegetable broth 1 1/4 teaspoons cornstarch mixed with 1 tablespoon water 3 tablespoons reduced fat sour cream

1. Preheat the oven to 400 degrees. In a large pot of boiling water, cook the whole head of cabbage until it is crisp tender and the leaves are easily separated, about 5 minutes. Drain. When cool enough to handle, separate into leaves, selecting the 12 largest leaves for stuffing. Save the remainder for another use.


2. In a medium saucepan, heat the oil over medium heat until hot but not smoking. Add the scallions and cook until softened, about 1 minute. Add the carrots, zucchini and mushrooms and cook, stirring frequently, until the carrots are softened, about 4 minutes. Add the bulgur, boiling water, lemon peel, lemon juice, 1/2 cup of the dill and the salt. Let stand until the bulgur is slightly chewy, about 10 minutes. Remove from the heat; add the pecans.


3. Using a 1/2 cup measuring cup as a mold, stuff the 12 cabbage leaves with the bulgur mixture and place them, seam side down in a 13 x 9 inch baking dish. Pour the broth on top, cover with foil and bake for about 25 minutes, or until the leaves are tender and the filling is heated through. Transfer the cabbage packets to 4 plates. Transfer the broth from the baking dish to a small saucepan and bring to a boil. Add the cornstarch mixture and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in the remaining dill. Spoon the sauce over the cabbage packets, top with a dollop of sour cream and serve.

4 bell peppers, mixed colors 1 tablespoon yellow cornmeal 1 cup chopped fresh basil 2 tablespoons grated Parmesan cheese 1 pound store bought pizza dough 1 red onion, cut into thin rings 2 tomatoes, thickly sliced 1 cup shredded part skim mozzarella cheese (4 ounces)

Char the pepper thoroughly under the broiler: that way they will not only be easier to peel, but they will also have a more intense smoky flavor. This pizza is a snap to fix because the pizza dough is store bought.


1. Preheat the broiler. Cut off the four sides of each bell pepper and remove the ribs. Broil the peppers, cut sides down for about 10 minutes, or until the skin is charred. When cool enough to handle, peel and cut into 1/2 inch wide strips. Turn the oven to 450 degrees.


2. Lightly dust a baking sheet with the cornmeal. Knead 1/2 cup of the basil and the Parmesan into the pizza dough and flatten the pizza dough into a circle. Place the dough on the cornmeal and press out to a 10 inch circle. Cover the dough with the onion and tomatoes and bake on the bottom rack of the oven for about 20 minutes, or until the crust is lightly browned.


3. Sprinkle with the mozzarella and the remaining 1/2 cup basil. Top with the pepper strips and bake for about 5 minutes or until the cheese has melted and the peppers are piping hot.


Hint: You can buy ready to use pizza dough in the dairy case in the super market or the refrigerated dough that comes in a roll. Either type of dough can be patted out into a rectangle rather than rolled into a circle.

6 ounces orzo pasta 1 tablespoon olive oil 1 red onion, coarsely diced 4 cloves garlic, finely chopped 1 red bell pepper, cut into thin strips 1 zucchini, cut into 2 x 1/2 inch strips 1 yellow summer squash, cut into 2 x 1/2 inch strips 1 small eggplant, cut into 2 x 1/2 inch strips 5 1/2 ounce can low sodium tomato vegetable juice 1 1/2 cups cherry tomatoes, halved 2 teaspoons capers, rinsed and drained 3/4 teaspoon dried tarragon 3/4 teaspoon salt 1/4 cup chopped fresh basil 3 ounces goat cheese or feta cheese, crumbled

1. In a large pot of boiling water, cook the pasta until just tender. Drain well.


2. Meanwhile, in a large nonstick skillet or wok, heat the oil over medium heat until hot but not smoking. Add the onion and garlic, stir fry until the onion is slightly softened, about 2 minutes. Add the bell pepper, zucchini and yellow squash, stir fry until crisp tender, about 4 minutes.


3. Add the eggplant and stir fry until lightly browned, about 4 minutes. Add the tomato vegetable juice, tomatoes, capers, tarragon and salt. Cook until the tomatoes are softened, about 4 minutes. Stir in the basil. Divide the orzo among 4 plates. Spoon the vegetable over the orzo, sprinkle the cheese on top and serve.


Hint: If you can not get low sodium tomato vegetable juice, use regular tomato vegetable juice and reduce the salt in the recipe to 1/2 teaspoon.

1 1/2 cups plain nonfat yogurt 2 tablespoons reduced fat sour cream 3/4 cup snipped fresh dill 3/4 cup thinly sliced scallions 3/4 teaspoon salt 2 zucchini, shredded and squeezed dry in paper towels 2 large baking potatoes, (about 1 pound), peeled, shredded and squeezed dry in paper towels 2 tablespoons flour 1/2 teaspoon baking powder 2 egg whites 4 teaspoons olive or vegetable oil

Egg whites are used instead of whole eggs, the pancakes are browned in just a little oil to keep the fat in check. The final fat free baking in the oven ensures that the pancakes are cook through. Offer with tomato or split pea soup and grilled mushrooms drizzled with balsamic vinegar.


1. In a medium bowl, stir together the yogurt, sour cream, 1/4 cup of the dill, 1/4 cup of the scallions and 1/4 teaspoon of the salt. Cover with plastic wrap and refrigerate until serving time.


2. In a large bowl, stir together the zucchini, potatoes, flour, baking powder, egg whites, the remaining 1/2 cup dill, remaining 1/2 cup scallions and remaining 1/2 teaspoon salt.


3. Preheat the oven to 400 degrees. In a large nonstick skillet heat 2 teaspoons of the oil over medium heat until hot but not smoking. Using a 1/2 cup measure drop the potato mixture into the skillet to form 4 pancakes, then lightly flatten to a 1/2 inch thickness. Cook until the pancakes are golden brown, about 2 minutes per side. Transfer to a baking sheet. Repeat with the remaining 2 teaspoons oil and remaining potato mixture, cooking 4 more pancakes. Transfer to the baking sheet.


4. Place the pancakes in the oven and bake for 7 minutes or until the pancakes are crisp and cooked through. Divide the pancakes among 4 plates and serve with the yogurt sauce.


Hint: Be sure to squeeze the potatoes and zucchini very dry or the pancakes will steam in the pan rather than brown.
The zucchini may be substituted with yellow squash or butternut squash for a different taste.

3 cups cauliflower florets 1/2 cup reduced sodium chicken broth, remove fat 1/4 teaspoon grated lemon peel 1/2 teaspoon salt 1/2 teaspoon dried marjoram 1/4 teaspoon freshly ground black pepper 1/4 cup plain dried bread crumbs 2 tablespoons grated Parmesan cheese 1 teaspoon olive oil 2 teaspoons fresh lemon juice

The bread crumbs and Parmesan that top the cauliflower are what make this "Milanese". However, one traditional Milanese ingredient - butter - has been replaced with a touch of olive oil for a healthier dish.


1. Preheat the oven to 400 degrees. In a large pot of boiling water, cook the cauliflower for 4 minutes to blanch. Drain well.


2. Meanwhile, in a small bowl, combine the broth, lemon peel, salt, marjoram and pepper. Set aside. In another small bowl combine the bread crumbs and Parmesan. Set aside.


3. Spread the oil in a 13 x 9 inch baking dish and heat in the oven until hot, about 4 minutes. Add the cauliflower to the baking dish and bake, stirring occasionally for about 7 minutes or until the cauliflower is golden. Pour the reserved broth mixture over the cauliflower and bake for 7 minutes, or until the cauliflower is tender. Sprinkle the bread crumb mixture over the cauliflower, drizzle with the lemon juice and bake for 5 minutes, or until the topping is lightly crisped.

1 1/2 pounds rutabaga, peeled and thickly sliced 1 Granny Smith apple, peeled, cored and thickly sliced 3 cloves garlic, slivered 3/4 teaspoon dried marjoram or oregano 1/2 teaspoon salt 3 tablespoons evaporated low fat milk 2 tablespoons grated Parmesan cheese 2 teaspoons unsalted butter

The apple adds a tangy sweetness to the already subtly sweet rutabaga. This is a natural with roast turkey or chicken.


1. In a large saucepan combine the rutabaga, apple, garlic, marjoram and 1/4 teaspoon of the salt. Add cold water to cover by 1 inch and bring to boil. Reduce to a simmer, cover and cook until the rutabaga is tender, about 25 minutes. Drain well and transfer the mixture to a large bowl.


2. Add the evaporated milk, Parmesan, butter and remaining 1/4 teaspoon salt. Mash until the mixture is well blended but still chunky. Spoon the rutabaga mixture onto a platter and serve.


Hint: If you prefer a smooth vegetable puree, mash the mixture with a potato masher or an electric beater until no lumps remain.

1 1/2 pounds small red potatoes 1 tablespoon extra virgin olive oil 3 cloves garlic, peeled and halved 3/4 teaspoon dried rosemary 1/2 teaspoon dried sage 1 1/2 teaspoon grated lemon peel 1/2 teaspoon salt 1/4 cup grated Parmesan Cheese

With a spoonful of olive oil and a sprinkling of Parmesan, these oven cooked potatoes are a healthier choice.


1. Preheat the oven to 400 degrees. With a vegetable peeler, peel a thin band around the circumference of each potato. (You may skip the peeling step and roast the potatoes with the skins on if you wish.) In a large pot of boiling water, cook the potatoes for 5 minutes. Drain.


2. In a large roasting pan, combine the oil, garlic, rosemary and sage. Bake until the garlic is fragrant and the oil is hot, about 4 minutes. Add the potatoes, lemon peel and salt and bake, turning occasionally, for 20 minutes, or until the potatoes are crisp, golden and tender. Sprinkle the Parmesan over the potatoes and bake for 2 minutes, or just until the cheese is melted and golden brown.

1/2 cup sun dried (not oil packed) tomato halves 1 cup boiling water 2 teaspoons olive oil 2 cloves garlic, minced 1/8 teaspoon red pepper flakes 2 pounds fresh spinach leaves 1/2 teaspoon salt 1/8 teaspoon sugar 1/4 cup reduced sodium chicken broth, remove fat

1. In a small bowl combine the sun dried tomatoes and boiling water and let stand until the tomatoes have softened, about 15 minutes. Drain the tomatoes, reserving 1/4 cup of the soak liquid. Coarsely chop the tomatoes and set aside.


2. In a large nonstick skillet heat the oil over medium heat until hot but not smoking. Add the garlic, red pepper flakes, spinach, salt, sugar and broth, and cook just until the garlic is fragrant, about 3 minutes. Add the sun dried tomatoes and the reserved soaking liquid. Cover and cook just until the spinach is wilted, about 4 minutes. Spoon onto 4 plates and serve.

6 ears of corn 1 teaspoon olive oil 4 shallots, minced 10 ounce package frozen baby lima beans 1 pound tomatoes, seeded and coarsely chopped 3/4 teaspoon dried tarragon 1/2 teaspoon salt 2 tablespoons chopped fresh parsley 2 teaspoons unsalted butter

1. Remove the husks and silk from the corn. With a sharp knife, working over a large bowl, cut the kernels off the cobs from the tips to the stems, making sure to catch the juices as well. Set aside.


2. In a large saucepan heat the oil over medium heat until hot but not smoking. Add the shallots and cook, stirring frequently, until the shallots are softened, about 4 minutes. Add the lima beans and 1/4 cup of water and bring to a boil. Stir in the tomatoes, tarragon, salt and return to a boil. Reduce to simmer, cover, and cook until the lama beans are almost tender, about 7 minutes.


3. Stir in the corn kernels and their juices. Cover again and cook until the corn and lima beans are tender, about 4 minutes. Stir in the parsley and butter and cook uncovered, just until the butter is melted, about 1 minute longer.


Hint: You can substitute frozen corn for the fresh to enjoy this dish all year round. Plan on using about 3 cups of corn kernels. If there are leftovers, stir in some reduced sodium chicken broth, gently reheat and you will have a fine corn soup.

1 1/2 cups assorted whole berries (such as blackberries, blueberries and raspberries) 1 cup flour 3/4 cup plus 1 tablespoon sugar 1/2 teaspoon baking soda 1/2 teaspoon ginger 1/4 teaspoon salt 1/2 cup low fat (1.5%) buttermilk 2 tablespoons vegetable oil 2 large eggs, lightly beaten

This buttermilk cake is a snap to make and comes with its own garnish - fresh berries peeking out from a crisp, glossy top. Try it in the summer when berries are in season.


1. Preheat oven to 375 degrees. Spray an 8 inch round cake pan with non stick cooking spray. In a small bowl combine the berries. Set aside.


2. In a medium bowl combine the flour, 3/4 cup of the sugar, the baking soda, ginger and salt. Make a well in the center and pour in the buttermilk, oil and eggs. Stir until no dry flour is visible.


3. Scrape the batter into the prepared pan. Spoon the berries on top and sprinkle with the remaining 1 tablespoon sugar. Bake for 35 to 40 minutes or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack. Remove from the pan, transfer to a plate and serve.


Hint: Use any small berries for this recipe, except strawberries, which will add too much moisture. It is important to stir the dry ingredients thoroughly to mix them. Go easy on the mixing once you have added the liquid ingredients so that the cake turns out nice and tender.

1/3 cup raspberry spread- able fruit 3/4 teaspoon raspberry flavored liqueur (optional) 1 1/4 cup flour 3 tablespoons unsweetened cocoa powder 1/2 teaspoon baking soda 1/8 teaspoon salt 1/4 cup unsalted butter, at room temperature 1/2 cup sugar 1 large egg 2/3 cup low fat (1%) milk 1/2 ounce chocolate chips (about 1 tablespoon), melted 1 cup fresh raspberries

1. Preheat the oven to 375 degrees. Line twelve 2 1/2 inch muffin tin cups with paper liner or spray with nonstick cooking spray. Set aside. In a small bowl combine the raspberry spread-able fruit and the raspberry liqueur. Set aside.


2. In a medium bowl combine the flour, cocoa powder, baking soda and salt. In a large bowl, with an electric mixer, beat the butter and sugar until light and fluffy. Add the egg and beat until well combined. Alternately beat in the flour mixture and the milk, beginning and ending with the flour mixture.


3. Spoon about 1 tablespoon of batter into each muffin cup. Make a small indention in the batter. Dividing evenly, spoon the raspberry spread-able fruit mixture into each indentation (using about 1 1/4 teaspoons per cupcake.) Spoon the remaining batter evenly over the raspberry mixture. Bake for 20 minutes or until the tops of the cupcakes spring back when lightly touched. Turn the cupcakes out onto a wire rack to cool completely.


4. Spoon the melted chocolate into a small plastic bag, then snip off the very tip of one corner of the bag. Pipe the melted chocolate on top of each cupcake. Top with fresh raspberries before serving.


Hint: Spread-able fruit is like jam, but it is sweetened with fruit juice instead of sugar. If you like, cherry flavored kirsch can be substituted for the raspberry flavored liqueur.

1/2 teaspoon unflavored gelatin 2 pints fresh strawberries 2 tablespoons strawberry spread-able fruit 8 ounces nonfat cream cheese 1/2 cup of sugar 1/2 cup evaporated milk, chilled

This is not a cake. Instead of baking the filling in a crust, it is spooned into dessert bowls.


1. Place 1/4 cup of cold water in a small bowl, sprinkle the gelatin on top and
let stand until softened, about 4 minutes. Set the bowl over a small saucepan of simmering water and stir until the gelatin dissolves, about 3 minutes. Set aside to cool.


2. Meanwhile, reserving 4 whole berries for a garnish, halve the strawberries. In a medium bowl combine the halved fresh strawberries and the spread-able fruit, tossing until well coated.


3. In a food processor combine the cream cheese, 2 tablespoons of the sour cream and 1/4 cup of the sugar, process until smooth. In a medium bowl, with an electric mixer, beat the evaporated milk with the remaining 2 tablespoons sour cream and remaining 1/4 cup of sugar until soft peaks form. Gradually beat in the cooled gelatin mixture.


4. Fold the cream cheese mixture into the evaporated milk mixture. Divide the strawberry mixture among 4 goblets or dessert bowls. Top with the "cheese cake" mixture and garnish with the reserved strawberries. Chill until set, about 1 hour. Serve.


Hint: Spread-able fruit is like jam, but it is sweetened with fruit juice instead of sugar. It is used in this recipe because it is soft enough, even at room temperature to coat the strawberries.