Place a large saucepan coated with cooking spray over medium-high heat until hot. Add roast, browning on all sides. Add broth and next 9 ingredients (broth through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 3 hours or until tender.

Slice roast; place on a serving platter. Set aside; keep warm. Increase heat to medium; cook broth mixture, uncovered, 10 minutes or until reduced to 1-2/3 cups. Discard peppercorns and bay leaf. Serve sauce with roast. Serve with red potatoes, if desired.

NUTRITIONAL INFO:

calories: 217 carbohydrates: 6.1 g cholesterol: 85 mg fat: 5.7 g sodium: 356 mg protein: 33.4 g calcium: 28 mg iron: 3.4 mg fiber: 1.2 g

YIELD:

5 servings (serving size: 3 ounces roast and 1/3 cup sauce)

Swiss Steak

INGREDIENTS:

4 (4-ounce) boned chuck steaks

2 garlic cloves, chopped

1/4 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon vegetable oil

5 cups sliced onion

1-1/4 cups water

INSTRUCTIONS:

1. Trim fat from steaks. Place each steak between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/4-inch thickness using a meat mallet or rolling pin. Rub steaks with garlic. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, salt, and pepper. Sprinkle the steaks with the flour mixture.

2. Heat oil in a large cast-iron skillet over medium-high heat. Add steaks, and cook for 4 minutes or until brown. Turn steaks over. Add onion, and cook 4 minutes. Add water. Cover, reduce heat, and simmer for 1-1/2 hours or until meat is tender.

NUTRITIONAL INFO:

CALORIES 267 (32% from fat); FAT 9.4g (sat 2.8g, mono 3.3g, poly2.1g); PROTEIN 26.6g; CARB 18.6g; FIBER 2.9g; CHOL 68mg; IRON 3.6mg;SODIUM 374mg; CALC 41mg

YIELD:

4 servings (servingsize: 1 steak and about 1/2 cup onions)

Vegetable Moo Shu

The Quick Chinese Pancakes recipe is also online here; just search for it separately. You can substitute flour tortillas for them, if desired. We've figured the prep and cooking time for this recipe using the pancakes since the nutritional analysis reflects that.

INGREDIENTS:

1 (0.5-ounce) package dried wood ear mushrooms

2 cups boiling water

1 teaspoon dark sesame oil

1 teaspoon vegetable oil

3 large eggs, lightly beaten

1 tablespoon minced peeled fresh ginger

2 garlic cloves, minced

4 cups thinly sliced green cabbage

1 cup thinly sliced red bell pepper

1 cup diagonally sliced green onions

3 tablespoons rice vinegar

2 tablespoons dry sherry

2 tablespoons low-sodium soy sauce

2 tablespoons hoisin sauce

Fresh chives (optional)

Quick Chinese Pancakes

INSTRUCTIONS:

Prep Time: 1 hour 45 minutes

Cooking Time: 25 minutes

1. Combine mushrooms and boiling water in a bowl; cover and let stand 30 minutes or until soft. Drain; slice mushrooms into thin strips.

2. Heat sesame and vegetable oils in a large nonstick skillet or wok over medium-high heat. Add eggs, and stir-fry 2 minutes. Remove eggs from pan. Add minced ginger and garlic to pan, and stir-fry 1 minute. Add mushrooms, cabbage, and bell pepper; stir-fry 2 minutes. Add onions and next 4 ingredients (onions through hoisin sauce), and stir-fry 1 minute. Stir in eggs. Garnish with fresh chives, if desired. Serve with Quick Chinese Pancakes.

NUTRITIONAL INFO:

calories: 377 carbohydrates: 51.4 g cholesterol: 223 mg fat: 11.4 g sodium: 567 mg protein: 16.5 g calcium: 209 mg iron: 4.1 mg fiber: 4.4 g

YIELD:

4 servings (serving size: 1-1/2 cups moo shu and 3 pancakes).

Moo Shu Pork Crepes

French cookery meets Chinese tradition: delicate crepes in a pork-and-mushroom filling. Top with hoisin sauce or hot Chinese mustard.

INGREDIENTS:

1 (0.5-ounce) package dried wood ear mushrooms or shiitake mushrooms

2 cups boiling water

1/2 pound boned pork loin, cut into 2 x 1/4-inch strips

1 tablespoon low-sodium soy sauce

1 tablespoon dry sherry

1 teaspoon cornstarch

1 teaspoon sugar

1 teaspoon vegetable oil

1 teaspoon grated peeled fresh ginger

1-1/2 cups thinly sliced green cabbage

3 tablespoons water

1 cup sliced button mushrooms

1 cup (1-inch) sliced green onions

5 teaspoons hoisin sauce

10 Basic Crepes

INSTRUCTIONS:

Combine dried mushrooms and boiling water in a bowl; cover and let stand for 30 minutes or until tender. Drain the mushrooms. Rinse and slice mushrooms, and set aside.

Combine the pork and the next 4 ingredients (pork through sugar) in a small bowl. Cover and marinate in refrigerator for 30 minutes.

Heat oil in a large nonstick skillet over medium-high heat. Add ginger, and saute 30 seconds. Add pork mixture, and stir-fry 1 minute. Add cabbage and 3 tablespoons water, and stir-fry 2 minutes. Add wood ear mushrooms, button mushrooms, and green onions; stir-fry 1 minute. Remove from heat.

Spread 1/2 teaspoon hoisin sauce over each crepe. Spoon about 1/3 cup pork mixture on lower third of each crepe. Fold in edges of crepes; roll up.

NUTRITIONAL INFO:

calories: 213 carbohydrates: 22.1 g cholesterol: 73 mg fat: 6.1 g sodium: 409 mg protein: 16.1 g calcium: 85 mg iron: 1.9 mg fiber: 1.9 g

YIELD:

5 servings (serving size: 2 filled crepes)

PREP TIME:

40 minutes

NUTRITIONAL INFO:

7 minutes

Moo Shu Pork with Mandarin Pancakes

INGREDIENTS:

2 tablespoons low-sodium soy sauce

2 tablespoons rice wine or sake

1 teaspoon dark sesame oil

2 teaspoons cornstarch

1 (1-1/2-pound) boneless pork loin, trimmed and cut into 1 x 1/4-inch strips

10 dried shiitake mushrooms

1/2 cup (1-inch) sliced green onions

3 tablespoons minced garlic (about 12 cloves)

2 tablespoons minced peeled fresh ginger

1/4 cup dried wood ear mushrooms (about 1/4 ounce)

3 tablespoons rice wine or sake

3 tablespoons low-sodium soy sauce

1/2 teaspoon cornstarch

1/2 teaspoon sugar

1/4 teaspoon black pepper

1 tablespoon vegetable oil, divided

2 large eggs, lightly beaten

3 cups thinly sliced napa (Chinese) cabbage stalks

4 cups thinly sliced napa (Chinese) cabbage leaves

2 tablespoons rice wine or sake

1/2 cup hoisin sauce

1 tablespoon low-sodium soy sauce

16 Mandarin Pancakes

INSTRUCTIONS:

Combine the first 4 ingredients in a zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning occasionally. Remove pork from bag; discard marinade.

Combine boiling water and dried shiitake mushrooms in a bowl; cover and let stand 20 minutes. Drain; discard mushroom stems, and thinly slice mushroom caps. Combine sliced mushroom caps, green onions, garlic, and ginger in a small bowl; set aside.

Combine boiling water and wood ear mushrooms in a bowl; cover and let stand 20 minutes. Drain; cut mushrooms into thin slices. Set aside.

Combine 3 tablespoons rice wine and next 4 ingredients (3 tablespoons rice wine through black pepper) in a small bowl; stir well with a whisk. Set aside.

Heat 1-1/2 teaspoons vegetable oil in a wok or large nonstick skillet over medium-high heat. Add pork, and stir-fry 3 minutes. Remove pork from pan. Add 1-1/2 teaspoons vegetable oil to pan. Add eggs; stir-fry 30 seconds or until soft-scrambled. Add shiitake mushroom mixture; stir-fry 1-1/2 minutes. Add cabbage stalks; stir-fry 30 seconds. Add the wood ear mushrooms, cabbage leaves, and 2 tablespoons rice wine; stir-fry 1 minute. Add pork and cornstarch mixture; stir-fry 2 minutes or until sauce is thick. Place pork mixture on a platter.

Combine hoisin sauce and 1 tablespoon soy sauce. Spread about 1-1/2 teaspoons hoisin sauce mixture on uncooked surface of each Mandarin Pancake. Top each pancake with 1/2 cup pork mixture; roll up.

NUTRITIONAL INFO:

calories 418; carbohydrates 46.2 g; cholesterol 107 mg; fat 13.6 g; sodium 710 mg; protein 24.7 g; calcium 85 mg; iron 3 mg; fiber 2.8 g (Totals include Mandarin Pancakes)

YIELD:

8 servings (serving size: 2 filled pancakes)

Honey-Bourbon Grilled Pork Tenderloin

Chef Colleen Crain, of Far and Away Adventures, says the secret to this recipe is using part of the marinade to make the gravy, which is poured over the pork and mashed potatoes.

Published: Cooking Light- 05/07/02

INGREDIENTS

3 (3/4-pound) lean pork tenderloins

1/2 cup diced onion

1/2 cup lemon juice

1/2 cup bourbon whiskey

1/4 cup honey

1/4 cup low-sodium soy sauce

1 tablespoon minced peeled gingerroot

2 tablespoons olive oil

4 garlic cloves, minced

1/2 teaspoon salt

1/4 teaspoon pepper

Vegetable cooking spray

3 tablespoons all-purpose flour

1-1/4 cups water

INSTRUCTIONS

Trim fat from pork. Combine onion and the next 7 ingredients (onion through garlic) in a large zip-top heavy-duty plastic bag. Add pork; seal bag, and marinate in refrigerator for 30 minutes. Remove pork from bag, reserving marinade. Sprinkle salt and pepper over pork.

Prepare grill. Place the pork on grill rack coated with cooking spray. Cover and cook for 30 minutes or until meat thermometer registers 160 degrees, turning and basting pork occasionally with 1/2cup marinade. Cut the pork into 1/4-inch-thick slices; set aside, and keep warm.

Place flour in a small saucepan. Gradually add remaining marinade and water, stirring with a wire whisk until blended. Bring to a boil over medium heat, and cook 3 minutes or until thickened, stirring constantly. Spoon gravy over pork; serve with mashed potatoes, if desired.

YIELD: 9 servings (serving size: 3 ounces pork and 1/4 cup gravy)

NUTRITIONAL INFO

calories: 219 carbohydrates: 12.9 g cholesterol: 79 mg fat: 7.2 g sodium: 403 mg protein: 25.4 g calcium: 16 mg iron: 1.7 mg fiber: 0.3 g

Vegetables

Balsamic Roasted Onions

Roasting the onions brings out their natural sweetness? delicious and easy!

INGREDIENTS:

3 large sweet onions (about 1-3/4 pounds)

Cooking spray

1/4 cup balsamic vinegar

1 tablespoon olive oil

1 teaspoon dried thyme

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon pepper

INSTRUCTIONS:

Estimated Total Time: 1 hour, 20 minutes

Preheat oven to 450 degrees. Peel onions, leaving roots intact; cut each onion into 6 wedges. Place onion wedges in an 11 x 7-inch baking dish coated with cooking spray. Combine vinegar and remaining ingredients in a small bowl; pour vinegar mixture over onion wedges, tossing gently to coat. Cover and bake at 450 degrees for 25 minutes. Uncover and bake an additional 45 minutes or until tender.

NUTRITIONAL INFO:

calories: 72 carbohydrates: 11.8 g cholesterol: 0 mg fat: 2.6 g sodium: 102 mg protein: 1.6 g calcium: 33 mg iron: 0.7 mg fiber: 2.5 g

YIELD:

6 servings (serving size: 1 cup).

Tuscan Skillet Supper

Like an Italian vegetable stir-fry with spinach, beans, cheese and rosemary.

INGREDIENTS:

2 teaspoons olive oil

1 cup chopped zucchini

1/2 cup sliced onion

1/2 cup sliced celery

1/2 cup diced red bell pepper

1 teaspoon dried oregano

2 garlic cloves, minced

1 cup diced tomato

1 (15-ounce) can cannellini beans or other white beans, rinsed and drained

2 rosemary sprigs

1 cup chopped spinach

1/2 cup (2 ounces) shredded part-skim mozzarella cheese

1/2 teaspoon salt

1/8 teaspoon black pepper

INSTRUCTIONS:

Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and next 5 ingredients (zucchini through garlic); saute 2 minutes. Stir in tomato, beans, and rosemary; cook 2 minutes. Stir in spinach and remaining ingredients; cook 1 minute or until spinach wilts and cheese begins to melt. Discard rosemary.

NUTRITIONAL INFO:

calories: 205 carbohydrates: 27.1 g cholesterol: 8 mg fat: 6.7 g sodium: 932 mg protein: 11.4 g calcium: 170 mg iron: 3.4 mg fiber: 4.8 g

YIELD:

4 servings (serving size: 1-1/4 cups)

Tuscan Bean Salad

This salad is so tasty and full of nutrition, you'll want to have it every day.

INGREDIENTS:

St. Andrew's Champagne Vinaigrette

2 cups canned navy beans or other white beans, rinsed and drained

1/2 cup finely diced carrot

1/4 cup finely diced celery

1/4 cup finely diced red bell pepper

1/4 cup finely diced yellow bell pepper

1/4 cup minced green onions

2 tablespoons thinly sliced chives

2 tablespoons minced fresh parsley

1/8 teaspoon salt

1/8 teaspoon pepper

INSTRUCTIONS:

Prepare St. Andrew's Champagne Vinaigrette; cover and chill.

Combine beans and remaining ingredients in a large bowl; add 1/2 cup St. Andrew's Champagne Vinaigrette, tossing until well-blended. Cover and chill.

NUTRITIONAL INFO:

calories: 185 carbohydrates: 26.2 g cholesterol: 0 mg fat: 6 g sodium: 256 mg protein: 7.8 g calcium: 57 mg iron: 3 mg fiber: 4 g

YIELD:

4 servings (serving size: 3/4 cup)

PREP TIME:

20 minutes

Side Dishes

Risotto

Rapid Risotto

INGREDIENTS:

1 tablespoon olive oil

1 cup uncooked Arborio rice or other short-grain rice

1/2 cup frozen chopped onion

1/2 cup dry white wine

1 (16-ounce) can fat-free, less-sodium chicken broth

1 cup finely chopped plum tomatoes (about 1/4 pound)

2 tablespoons dried parsley

1/2 teaspoon freshly ground black pepper

3 ounces chopped prosciutto (about 3/4 cup)

1/4 cup (1 ounce) preshredded fresh Parmesan cheese

Parsley sprigs (optional)

INSTRUCTIONS:

Heat oil in a 6-quart pressure cooker over medium heat until hot. Add rice and onion, and saute 1 minute. Stir in wine and broth. Close lid securely, and bring to high pressure over high heat (about 4 minutes). Adjust heat to medium or level needed to maintain high pressure, and cook 3 minutes. Remove from heat, and let stand 5 minutes. Place pressure cooker under cold running water. Remove lid, and stir in the tomatoes, parsley, pepper, and prosciutto. Cook, uncovered, over medium-high heat 3 minutes, stirring constantly. Stir in cheese. Garnish with parsley sprigs, if desired.

NUTRITIONAL INFO:

calories: 306 carbohydrates: 45.1 g cholesterol: 17 mg fat: 7.6 g sodium: 683 mg protein: 13 g calcium: 98 mg iron: 3.3 mg fiber: 1.7 g

YIELD:

4 servings (serving size: 1 cup)

PREP TIME:

4 minutes

NUTRITIONAL INFO:

14 minutes

Risotto with Caramelized Onions

Prep this Italian pasta dish with our Caramelized Onions recipe.

INGREDIENTS:

4 (10-1/2-ounce) cans low-salt chicken broth

1 tablespoon extra-virgin olive oil

1/3 cup finely chopped shallots

1-1/2 cups Arborio rice or other short-grain rice

1 cup Caramelized Onions (about 3 cups uncooked)

1/4 teaspoon salt

1/4 teaspoon pepper

1/2 cup chopped fresh flat-leaf parsley

1/4 cup (1 ounce) grated fresh Parmesan cheese

INSTRUCTIONS:

Estimated Total Time: 45 minutes

Bring the chicken broth to a simmer in a medium saucepan (do not boil). Keep the broth warm over low heat.

Heat oil in a large saucepan over medium heat. Add shallots, and sauté 1 minute. Add rice, and cook 2 minutes, stirring constantly. Add 1/2 cup broth, and cook until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next. Stir in Caramelized Onions, salt, and pepper; cook 1 minute. Remove from heat; stir in parsley and cheese. Serve immediately.

NUTRITIONAL INFO:

calories: 355 carbohydrates: 60.3 g cholesterol: 8 mg fat: 7.8 g sodium: 328 mg protein: 10.8 g calcium: 118 mg iron: 3.3 mg fiber: 3.1 g

YIELD:

5 servings (serving size: 1 cup)

Parmesan Risotto Stuffed Portobellos

INGREDIENTS:

1 (14-1/2-ounce) can vegetable broth

2 cups water

1 tablespoon olive oil, divided

1 cup minced fresh onion

1 cup minced celery

1 cup minced carrot

1 cup uncooked Arborio or other short-grain rice

1 cup dry white wine

1/2 cup grated Parmesan cheese

1/4 cup minced green onions or chives

4 (5-ounce) portobello mushrooms (about 6 inches wide)

1/4 cup (1 ounce) shredded part-skim mozzarella cheese

1/2 cup water

1 tablespoon chopped onion

3 garlic cloves, minced

1 (10-ounce) bag fresh spinach, trimmed

INSTRUCTIONS:

Bring broth and 2 cups water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

Heat 2 teaspoons oil in a large sauce-pan over medium-high heat. Add minced onion, celery, and carrot; sauté 1 minute. Add rice; sauté 5 minutes. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat; stir in Parmesan cheese and green onions.

Preheat oven to 375°F.

Remove stems from mushroom caps; discard. Place mushroom caps, gill sides up, in a 13 x 9-inch baking dish. Spoon 1-1/4 cups risotto mixture into each cap; top each with 1 tablespoon mozzarella cheese. Pour 1/2 cup water into dish. Bake at 375°F for 30 minutes or until mushroom caps are tender.

Heat 1 teaspoon oil in a large Dutch oven over medium-high heat until hot. Add chopped onion and garlic; sauté 2 minutes or until tender. Add spinach; sauté 2 minutes or until spinach is wilted. Arrange 1/2 cup spinach mixture on each plate. Remove stuffed mushrooms from baking dish with a slotted spoon; place on spinach mixture.

NUTRITIONAL INFO:

calories: 372 carbohydrates: 60.5 g cholesterol: 12 fat: 9.6 g sodium: 773 mg protein: 15.9 g calcium: 303 mg iron: 6.6 mg fiber: 7.7 g

YIELD:

Yield: 4 servings.

Wild Mushroom Risotto

INGREDIENTS:

1/2 cup dried porcini mushrooms (about 1/2 ounce)

1/2 cup boiling water

1-1/2 cups water

2 (14-1/2-ounce) cans vegetable broth

2 teaspoons olive oil

2 garlic cloves, minced

2-1/2 cups sliced shiitake mushroom caps (about 6 ounces)

2 teaspoons dried thyme

1/2 teaspoon salt

1/4 teaspoon black pepper

1 pound uncooked Arborio rice or other short-grain rice (about 2-1/2 cups)

1/2 cup dry sherry

INSTRUCTIONS:

Combine porcini mushrooms and 1/2 cup boiling water in a bowl. Cover and let stand 15 minutes or until tender. Drain in a colander over a bowl, reserving liquid.

Combine reserved liquid, 1-1/2 cups water, and broth in a medium saucepan (reserve 1 cup of broth mixture if making ahead). Bring remaining broth mixture to a simmer (do not boil). Keep warm over low heat.

Heat oil in a large saucepan over medium-high heat. Add garlic; saute 1 minute. Add shiitake mushrooms, and saute 2 minutes or until tender. Stir in porcini mushrooms, thyme, salt, and pepper. Add rice; cook 1 minute, stirring constantly.

Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of the mixture is absorbed before adding the next (about 20 minutes total). Stir in sherry, and cook for 2 minutes or until the liquid is nearly absorbed, stirring constantly. Serve immediately.

NUTRITIONAL INFO:

calories: 255 carbohydrates: 48.9 g cholesterol: 0 mg fat: 1.7 g sodium: 593 mg protein: 6 g calcium: 29 mg iron: 1.4 mg fiber: 1.8 g

YIELD:

8 servings (serving size: 3/4 cup)

Others

Roasted Winter Vegetables with Rutabagas

This dish not only entices with its wonderful flavors, but it's also nutritious.

INGREDIENTS:

3 cups (1-inch) cubed peeled rutabaga (about 1-1/2 pounds)

2 cups (1-inch) cubed peeled turnips (about 1 pound)

2 cups (1-inch) pieces fennel bulb (about 1 large)

2 cups (1-inch-thick) sliced parsnip (about 1/2 pound)

3 garlic cloves, halved

1-1/2 tablespoons extra-virgin olive oil

3/4 teaspoon salt

1/8 teaspoon ground nutmeg

1/8 teaspoon freshly ground black pepper

1/4 cup chopped fresh flat-leaf parsley

2 teaspoons chopped fresh or 1/2 teaspoon dried thyme

INSTRUCTIONS:

Preheat oven to 400 degrees.

Combine first 5 ingredients in a large bowl. Add oil, salt, nutmeg, and pepper; toss well. Arrange vegetables in a single layer on a jelly-roll pan. Bake at 400 degrees for 45 minutes or until tender and lightly browned, stirring occasionally. Remove from oven; add parsley and thyme, tossing well.

NUTRITIONAL INFO:

calories: 80 carbohydrates: 13.1 g cholesterol: 0 mg fat: 2.9 g sodium: 258 mg protein: 2 g calcium: 73 mg iron: 1.3 mg fiber: 2 g

YIELD:

8 servings (serving size: 3/4 cup)

PREP TIME:

20 minutes

NUTRITIONAL INFO:

45 minutes

Cookies and Breads

Cinnamon Crumb Cake

Sprinkled brown sugar and cinnamon does the final trick for this simply wonderful dessert.

INGREDIENTS:

1-1/4 cups all-purpose flour

2/3 cup packed brown sugar

3/4 teaspoon ground cinnamon

1/8 teaspoon salt

1/4 cup chilled stick margarine or butter, cut into small pieces

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 cup low-fat buttermilk

1 teaspoon vanilla extract

1 large egg

Cooking spray

INSTRUCTIONS:

Estimated Total Time: 1 hour

Preheat oven to 350&176;.

Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, brown sugar, cinnamon, and salt in a bowl, and cut in margarine with a pastry blender or 2 knives until the mixture resembles coarse meal. Reserve 1/2 cup flour mixture for topping, and set aside.

Combine remaining flour mixture, baking powder, and baking soda, and add the buttermilk, vanilla, and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8-inch round cake pan coated with cooking spray. Sprinkle reserved 1/2 cup flour mixture over batter. Bake at 350&176; for 30 minutes or until cake springs back when touched lightly in center. Cool on a wire rack.

NUTRITIONAL INFO:

calories: 211 carbohydrates: 33.9 g cholesterol: 28 mg fat: 6.9 g sodium: 206 mg protein: 3.5 g calcium: 62 mg iron: 1.5 mg fiber: 0.6 g

YIELD:

8 servings (serving size: 1 wedge)

Anzac Biscuits

Of Australian origin, these 'biscuits' could possible be the best cookies we've ever made. The cane syrup imparts a chewy, slightly sticky texture that gives them a wonderful richness.

INGREDIENTS:

1 cup regular oats

1 cup all-purpose flour

1 cup packed brown sugar

1/2 cup shredded sweetened coconut

1/2 teaspoon baking soda

1/4 cup stick margarine, melted

3 tablespoons water

2 tablespoons golden cane syrup (such as Lyle's) or light-colored corn syrup

Cooking spray

INSTRUCTIONS:

Prep Time: 10 minutes

Cooking Time: 15 minutes

Preheat oven to 325&176;.

Combine first 5 ingredients in a bowl; stir well. Add margarine, water, and syrup; stir well. Drop by level tablespoons, 2 inches apart, onto baking sheets coated with cooking spray. Bake at 325&176; for 12 minutes or until almost set. Remove from oven; let stand 2 to 3 minutes or until firm. Remove cookies from baking sheets. Place on wire racks; let cool completely.

Note: We found these cookies were much better when made with golden cane syrup such as Lyle's. Cane syrup is thicker and sweeter than corn syrup and can be found in cans next to the jellies and syrups, or in stores specializing in Caribbean and Creole goods.

NUTRITIONAL INFO:

calories: 98 carbohydrates: 17.3 g cholesterol: 0 mg fat: 2.9 g sodium: 59 mg protein: 1.2 g calcium: 11 mg iron: 0.6 mg fiber: 0.6 g

YIELD:

2 dozen (serving size: 1 cookie)

Pumpkin Cake with Cream Cheese Glaze

The oranges are optional, but they add a burst of freshness to the cake. If you make the cake a day ahead, garnish with orange wedges shortly before serving. You can also bake the cake in a Bundt pan, but reduce the oven temperature to 325 degrees.

INGREDIENTS:

Cake:

1 1/2 cups granulated sugar

1/2 cup butter, softened

3/4 cup egg substitute

1 teaspoon vanilla extract

1 (15-ounce) can pumpkin

3 cups sifted cake flour

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/4 teaspoon ground ginger

1/4 teaspoon ground nutmeg

Cooking spray

Glaze:

1/2 cup powdered sugar

1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened

1/2 teaspoon vanilla extract

3 tablespoons fresh orange juice

Garnish:

Fresh orange sections (optional)

INSTRUCTIONS:

1. Preheat oven to 350 degrees.

2. To prepare cake, place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add egg substitute, 1/4 cup at a time, beating well after each addition. Beat in 1 teaspoon vanilla and pumpkin.

3. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour and next 6 ingredients (flour through nutmeg), stirring well with a whisk. Fold flour mixture into pumpkin mixture.

4. Spoon batter into a 10-inch tube pan coated with cooking spray. Bake at 350 degrees for 55 minutes or until a wooden pick inserted in cake comes out clean. Cool in pan 10 minutes on a wire rack. Remove from pan; place on wire rack.

5. To prepare glaze, place powdered sugar and cream cheese in a bowl; beat with a mixer at medium speed until well blended. Beat in 1/2 teaspoon vanilla. Add orange juice, 1 tablespoon at a time, beating well after each addition. Drizzle warm cake with glaze. Cool completely on wire rack. Garnish with orange sections, if desired.

NUTRITIONAL INFO:

CALORIES 236 (29% from fat); FAT 7.5g (sat 4.6g, mono 1.7g, poly 0.3g); PROTEIN 3.9g; CARB 38.8g; FIBER 1.5g; CHOL 21mg; IRON 1.8mg; SODIUM 295mg; CALC 41mg

YIELD:

16 servings (serving size: 1 slice)