Low Fat Cherimoya Smoothie

Servings: 2

For a thick smoothie, use frozen fruit and chill all ingredients as well as the serving container. Drink immediately.

Ingredients :

2 cups frozen Cherimoya Pulp, seeds removed
2 cups frozen Banana Chunks
1 cup Skim Milk
1 (8-ounce) carton Strawberry or plain Non-fat Yogurt
Optional: 1/2 teaspoon flavoring extract, i.e., Coconut, Almond, Vanilla, or Strawberry

Directions :

Combine all ingredients using a knife blade in food processor or blender and mix to a slushy consistency. Serve immediately.

Less Fat Ginger Oatmeal Crisps

Ingredients :

2 eggs
3/4 c. sugar
1/4 tsp. ground ginger
1/2 tsp. vanilla
1/4 tsp. salt
1 tbsp. butter, melted
2 tsps. baking powder
1 3/4 c. quick cooking oats

Method :

1. Heat oven to 350 degrees.

2. In large bowl beat eggs until frothy.

3. Add sugar, ginger, vanilla and salt;

4. Mix until sugar is dissolved, about 2 minutes longer.

5. Blend in butter and baking powder, then fold in the oats.

6. Cover a large cookie sheet with ungreased foil.

7. Drop the batter onto sheet in rounded teaspoonfuls spaced 2" apart.

8. Bake in center of oven until the edges are golden brown, 10 to 12 minutes.

9. Remove from pan while hot and cool on a rack.

10. Repeat with remaining batter.Serving Size : 5 servings.

Nutritional information :

58 cal,
1g fat.

Makes 24 cookies.

Source : Low fat good cooking.

Low Fat Broccoli Mashed Potatoes

Ingredients :

2 small baking potatoes (1/2 lb.), unpeeled and quartered
3 cups 8 oz. small fresh broccoli florets and sliced stalks
1 medium onion, chopped
2 tbsps. nonfat cream cheese
1 tsp. butter flavor sprinkles
1/8 tsp. salt
Dash pepper

Method :

1. Place potatoes in a large saucepan
2. Add enough water to cover potatoes by about 2-inches.
3. Bring to a boil.
4. Reduce heat; cover and simmer for 10 minutes.
5. Add broccoli and onion.
6. Return to a boil.
7. Reduce heat, cover and simmer for 10 to 12 minutes or until broccoli is tender.
8. Drain well.
9. Add the remaining ingredients to the potatoes and broccoli.
10. Beat until smooth.


Serving Size : 6 servings.

Nutritional values:

Calories 85,
Fat 0.4 g,
Cholesterol 0m,g,
Sodium 99 mg,
Carbohydrates 18 g.

Source : Low Fat Good Cook.

Low Fat No Cholesterol Cooking : Baked Banana Pumpkin Bread

Baked Banana Pumpkin Bread

Ingredients

2 ripe bananas, mashed
1/2 cup egg substitute
1/3 cup vegetable oil
1 1/3 cups canned pumpkin puree
1/2 cup honey
1/2 cup white sugar
2 1/2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
2 tbsps. pumpkin pie spice
1 tsp. ground cinnamon
3/4 cup raisins

Methaod :

1. Preheat oven to 350 degrees.
2. Grease a 9 x 5-inch loaf pan.
3. In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey, and sugar. Combine the flour, baking powder, baking soda, pie spice, and cinnamon.
4. Stir the dry mixture into the banana mixture until just combined.
5. Fold in the raisins and walnuts, if desired.
6. Pour batter into the prepared pan.
7. Bake for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving it to a wire rack to cool completely.
8. This can be made into muffins and the loaves freeze well.

Servings : 12
Calories 260,
Fat 1g,
Cholesterol 0mg,
Sodium 190mg,
Carbohydrate 63g,
Fiber 5g.
Points : 4

Recipe by

Low fat Caramel Flan

1 cup sugar
1 12 oz. can evaporated skim milk
1 2-inch stick cinnamon
2 egg whites
1/2 cup frozen egg substitute, defrosted
1 teaspoon vanilla

One round or rectangular 2-quart baking dish is necessary.
Preheat oven to 350 degrees.

Pour a small amount of water into a 6-inch cast iron or other heavy skillet.

Pour out the water, leaving surface slightly damp.
Add 1/2 cup sugar to skillet.

Cook over medium heat, stirring occasionally, until sugar begins to melt.

When sugar starts to melt, stir constantly until caramel color. Immediately pour caramelized sugar into baking dish and rotate dish on edge to coat sides evenly to within 1 inch of top edge.
Set aside.

Pour evaporated skim milk into small saucepan.
Add cinnamon.

Heat over medium heat until small bubbles form at edge of pan. Remove from heat. In a medium bowl, beat egg whites and cholesterol-free egg substitute until foamy.

Stir in remaining 1/2 cup sugar and vanilla and continue mixing until sugar is dissolved.

Remove cinnamon from milk.

Add milk to sugar mixture and stir well.

Pour into prepared baking dish.

Place in another pan and add 1 inch hot water.

Bake for 1 hour and 10 minutes or until knife blade inserted between center and side of baking dish comes out clean.

Cool on wire rack until room temperature.

To remove from baking dish, place serving plate on top and invert baking dish.
Flan should come out easily.
Makes 6 servings.

Calories 194,
Fat 1.6g,
Carb 40g,
Chol 5.2mg,
Sodium 114mg.

Apple Sauce - Cinnamon Ornaments

Ingredients :

2 lbs. Cinnamon
70 oz. Jar Apple Sauce
4 oz. Elmer's Glue

Directions :

1. Place cinnamon in large bowl.
2. Add glue and gradually add enough applesauce to get a slightly firm dough.
3. Roll out to 3/8" to 1/2". Cut out with cookie cutters.
4. Use a straw to make a hole in top of ornament for ribbon.
5. Let dry at room temperature or bake at 200 degrees for 1 hour and then let dry
completely.

Source : Low Fat Good Cooking

Low Fat Cinnamon Apple Cake

Ingredients :

1 3/4 cups sugar, divided
3/4 cup (6 ounces) block-style fat-free cream cheese, softened
1/2 cup butter or stick margarine, softened
1 teaspoon vanilla extract
2 large eggs
1 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons ground cinnamon
3 cups chopped peeled Rome apple (about 2 large)
Cooking spray

Method :

1. Preheat oven to 350°.

2. Beat 1 1/2 cups sugar, cream cheese, butter, and vanilla at medium speed of a mixer until well-blended (about 4 minutes).

3. Add eggs, 1 at a time, beating well after each addition; set aside.

4. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking powder, and salt.

5. Add flour mixture to creamed mixture, and beat at low speed until blended. Combine 1/4 cup sugar and cinnamon.

6. Combine 2 tablespoons of the cinnamon mixture and apple in a bowl; stir apple mixture into batter. Pour batter into an 8-inch springform
pan coated with cooking spray, and sprinkle with remaining cinnamon mixture.

7. Bake at 350° for 1 hour and 15 minutes or until cake pulls away from the sides of pan.

8. Cool cake completely on a wire rack, and cut using a serrated knife.

Yield: 12 servings.

Nutrition information :

CALORIES 281 (28% from fat);
FAT 8.7g (sat 1.8g, mono 3.7g, poly 2.6g);
PROTEIN 4.8g;
CARB 46.3g;
FIBER 1.2g;
CHOL 39mg;
IRON 1.1mg;
SODIUM 234mg;
CALC 89mg

Note: You can also make this cake in a 9-inch square cake pan or a 9-inch springform pan; just reduce the baking time by 5 minutes.

Source : Low Fat Good Cooking

No Bake Lemon Cheesecake

Ingredients :

1 Envelope Sugar Free Lemon Flavored Gelatin
1 Cup Boiling Water
3 Tablespoons Fresh Lemon Juice
1 (7 1/3 OZ) Package Cream Cheese 1/2 Cup Sugar
1 Teaspoon Vanilla Extract
1 12 OZ Can Evaporated Skim Milk
3 Tablespoons Graham Cracker Crumbs

Method :

1. In a bowl combine the gelatin and water. Stir until dissolved. Stir in lemon juice and cool.

2. In a blender, place the next 4 ingredients, with the gelatin mixture and puree until smooth and well blended.

3. Pour into a 12 x 8 baking dish and refrigerate for 4 hours until set. Sprinkle with the graham cracker crumbs.

Nutritional Info :

Servings 8;
Calories 144;
Fat 3 g;
Protein 8 g;
Carbs 22 g;
Fiber 0 g;
Chol 12 mg;
Sodium 191 mg;
Calc 169 mg

Source : Low Fat Good Cooking

Corn And Parsnip Cakes - 3 Pts, Carbohydrate 24.8g; Fiber 2.5g

Serving Size : 6

Ingredients :

1 cup chopped parsnip -- (about 4 ounces)
1 can whole-kernel corn -- (15 1/4-ounce) drained
1/3 cup all-purpose flour
1/4 cup 2% reduced-fat milk
1 tablespoon sugar
1/2 teaspoon salt
2 large eggs -- lightly beaten
1 tablespoon finely chopped fresh chives
1 tablespoon butter -- divided

Preparation Method :

1. Cook parsnip in boiling water 12 minutes or until very tender; drain. Cool to room temperature.

2. Place corn in a food processor; pulse 3 to 4 times or until chopped. Lightly spoon flour into a dry measuring cup; level with a knife.

3. Add parsnip, flour, and next 4 ingredients (flour through eggs). Pulse 3 to 4 times or until combined. Stir in chives.

4. Heat 1 teaspoon butter in a large nonstick skillet over medium-high heat.

5. Drop batter by heaping tablespoonfuls to form 6 cakes. Cook 2 minutes on each side or until golden brown.

6. Repeat procedure with remaining butter and batter.

Yield: 6 servings (serving size: 3 cakes)

CALORIES 152 (27% from fat);
FAT 4.6g (sat 2g,mono 1.5g,poly 0.6g);
IRON 1.3mg;
CHOLESTEROL 77mg;
CALCIUM 36mg;
CARBOHYDRATE 24.8g;
SODIUM 378mg;
PROTEIN 5.2g;
FIBER 2.5g

Reminiscent of corn fritters, this skillet-cooked side dish features the additional sweetness of parsnips.

Description : 3 pts

Yield :18 cakes

Per Serving (excluding unknown items):

92 Calories;
4g Fat (36.4% calories from fat);
3g Protein;
11g Carbohydrate;
1g Dietary Fiber;
76mg Cholesterol;
223mg Sodium.

Exchanges:

1/2 Grain(Starch);
1/2 Lean Meat;
1/2 Fat;
0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Recipe By : Cooking Light, DECEMBER 2001
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat Recipes - Mini Cheesecakes

Serves: 12
Serving Size: 1 mini cheesecake

Ingredients :

12 low-fat vanilla wafers
3 oz. cream cheese, at room temperature
12 oz. fat-free cream cheese, at room temperature
1/2 cup sugar
1/2 teaspoon vanilla
2 eggs
cherry pie filling

Directions :

1. Preheat oven to 350° F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.

2. In mixing bowl, beat cream cheese and fat-free cream cheese until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.

3. Pour cheesecake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.

4. Decorate cheesecake tops with cherry pie filling.

Nutrition Info :

Calories: 120.6
Fat: 4.4 g
Carbohydrates: 14.4 g
Protein: 6 g

Source : Mrs. Nicky, Low Fat Good Cooking

Low Fat Berry Fruit Salsa And Cinnamon Tortilla Chips

Can be changed with various fruit tastes !

Servings: 10

Ingredients :

1 large nectarine, diced
1 Golden Delicious apple - peeled, cored and diced
1 Granny Smith apple - peeled, cored and diced
8 ounces raspberries
1 pound strawberries, coarsely diced
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons strawberry preserves

10 - 10 inch flour tortillas
Butter flavored cooking spray
2 cups cinnamon sugar (2 tablespoons cinnamon + scant 2 cups sugar)

Method :

1. In a large bowl, thoroughly mix nectarine, apples, raspberries, strawberries, white sugar, brown sugar and strawberry preserves. Cover and chill in the refrigerator at least 15 minutes.

2. Preheat oven to 350 degrees F.

3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.

4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes.

5. Serve with chilled salsa.

Cooks Note:

You can vary the fruits in this salsa. If you like it sweeter, try using two Golden Delicious apples. You may use peaches or kiwi for the nectarine. You can also use blackberries instead of the raspberries. Any flavor preserves may also be used. Cherry works very well.

Per Serving:

284 Calories;
1 g Fat (2.7% calories from fat); trace Saturated Fat;
2 g Protein;
70 g Carbohydrate;
9 g Dietary Fiber;
0 mg Cholesterol;
161 mg Sodium.

Exchanges:

1 Grain(Starch); 1/2 Fruit; 0 Fat; 3 Other Carbohydrates. 5 WW Points

Source : Richard Lee Holbert, Low Fat Good Cooking

Low Fat WW Oriental Chicken Grill

Serves 2

Ingredients :

1/2 cup orange juice
2 tbsps honey
2 tbsps reduced-sodium soy sauce
1 tsp lemon-pepper seasoning
1 tsp ground ginger
1/2 tsp garlic powder
2 boneless skinless chicken breast halves (4 oz each)
2 hamburger buns, split
Lettuce leaves and tomato slices

Method :

1. In a small bowl, combine the first six ingredients; mix well.

2. Set aside 1/4 cup for basting chicken; cover and refrigerate.

3. Pound chicken breasts to 3/8" thickness.

4. Place in a resealable plastic bag or glass bowl; pour remaining marinade over chicken. Close bag cover and refrigerate overnight.

5. Drain, discarding marinade.

6. Grill chicken, uncovered over medium heat for 6-8 minutes until juices run clear, basting several times with reserved marinade.

7. Serve on buns with lettuce and tomato.


Nutritional Facts :

Calories 327;
Fat 6g;
Chol 73mg;
Carbs 36g;
Protein 32g

7 WW Points

Source : Taste of Home's Low-Fat Country Cooking Volume 4 Via a great e-friend

Low Fat Potato Recipes - Wonderful Stuffed Potatoes

Serves: 8
Serving Size: 1/2 potato each

Ingredients :

4 medium baking potatoes
3/4 cup low-fat (1%) cottage cheese
1/4 cup 1% milk
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4-6 drops hot pepper sauce
2 teaspoon grated parmesan cheese


Directions :

1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.

2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.

4. Sprinkle each top with 1/4 teaspoon parmesan cheese.

5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.


Nutrition Info :

Calories: 251
Fat: 2 g
Carbohydrates: 49 g
Protein: 9 g


Recipe By : Mrs. Nicky
Source : Low Fat Good Cooking Group

Heart Health Recipes - Alfredo Sauce

Karen's Heart-Healthy Alfredo Sauce # 1

3 Cups non-fat chicken broth
1 Cup skimmed or nonfat evaporated milk
1 Cup. yogurt cheese
5 Tbsp. cornstarch
1 Cup freshly grated Parmesan cheese
Salt and pepper, to taste


Combine broth and milk in sauce pan and cook over medium heat, stirring frequently. Meanwhile, combine yogurt cheese and cornstarch, mixing into a smooth paste. Add a little skim milk, if necessary, to make mixing easier.

Remove about 1/2 cup of the milk and broth mixture and combine with the yogurt cheese, tempering the yogurt cheese so it does not separate when adding to the hot milk and broth. Add the tempered yogurt cheese to the remainder of the broth and milk in the saucepan and whisk in well. Cook, whisking constantly, just until thick and bubbly. Do not boil, or the sauce will separate.

Stir in the 1 cup of freshly grated Parmesan cheese and stir until melted and smooth. Add salt and pepper to taste.

For a complete main meal dish, add your favorite cooked vegetables, chicken or seafood (or a combination of all three) and serve over linguine or any pasta of your choice.

Note: I always try to use freshly grated Parmesan cheese whenever possible. It melts very well and the taste is far superior to the canned variety. If the canned variety is all you have on hand, go ahead and use it. The sauce will still taste good, but it will not be as smooth and creamy.

Source: Karen Danielson, RN, "WQED Cooks"
Formatted by : Chupa Babi in MC

Low Fat Breakfast Recipes - Pasta with Tahini Sauce

Ingredients (use vegan versions):

1/2 cup tahini
1/3 cup or more hot water
1 tablespoon or more tamari or soy sauce
1 tablespoon or more FRESH lemon juice
1 clove chopped garlic
1 tablespoon nutritional yeast
pinch of cayenne pepper (a MUST)
olive oil (optional)
cooked pasta (spirals work best, but any will do)


Whip the tahini and hot water with a fork until all the lumps disappear. You can microwave for about 10 seconds until a creamy consistency is achieved (like afredo sauce). Add tamari, lemon juice, and garlic and blend well with fork...... and taste. It's a bit subjective here. I don't like mine too lemony or too garlicky. If it's too bland, add more tamari. If it's too thin/thick, add more tahini/water/olive oil. When you have the desired flavor, add a very small pinch of cayenne pepper. I think this ingredient is a MUST!! Then add a tablespoon of nutritional yeast and blend well again. Heat again in microwave until hot but not simmering and pour over HOT pasta and toss.

Source: Free Veg Recipes frm the Low Fat Vegetarian Archive
Formatted by : Chupa Babi in MC

ChupaNote: Use broth instead of water to thin tahini.

For a mideatern flavor: leave out the tamari and add more fresh lemon juice to taste, add 1 t. cumin, 1 t. coriander, at LEAST 2 T. roasted minced garlic (prepared is fine, add 1 t. red pepper flakes (Urfa or Aleppo) to the cayenne pepper. Extra virgin olive oil is not optional; its healthy (so use a tablespoon or two or so). Put a couple of cups of baby spinach in the colander when you strain the pasta (whole wheat). It will steam nicely. Toss with a cup of minced mixed bell pepper (red, yellow, orange, a large minced Vidalia onion, Kalamata olives, capers, and feta cheese to taste. Soooo good!

Low Fat Salad Recipes - Carrot and Pea Salad with Pears

Carrot and Pea Salad with Pears - 2 pts.

Serving Size : 4
Preparation Time :0:08

Ingredients :

pinch salt
2 cups frozen peas
1 1/2 cups carrots -- julienned
1/3 cup reduced-fat sour cream
1/4 cup sliced green onions
1 teaspoon cider vinegar
1/4 teaspoon dried dill weed
1/8 teaspoon coarsely ground pepper
1 medium pear -- ripe, coarsely chopped
2 ablespoons golden raisins

Bring 1/2 inch water to boil in a medium saucepan. Add the salt and the peas and carrots. Cook, stirring often, for 2 to 3 minutes, or until the peas are heated and the carrots tender. Drain and rinse briefly under cold running water. Drain again.

In a salad bowl, mix the Sour Cream, Green Onions, Vinegar, Dillweed, Pepper, and 1/4 teaspoon Salt. Add the Pear, Raisins, and the Peas and Carrots. Stir to mix well.

Makes 4 cups.

Per cup: 150 calories; 3 g total fat; 6 g dietary fiber; 27 g carbohydrates; 5 g protein; 10 mg cholesterol; 125 mg sodium.

Description: "2 pts"
Yield: "4 cups"
T(Cooking Time): "0:10"
- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):
143 Calories; 1g Fat (9.0% calories from fat); 6g Protein; 28g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 122mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : This salad is best served freshly made - otherwise the pear may discolor. To make the salad ahead, prepare it without the pear; gently toss in the pear just prior to serving. To save prep time, buy the carrots already julienned.

Nutr. Assoc. : 0 0 0 20123 0 0 0 0 0 0

Source : Exported from MasterCook
Recipe By : Eat Carbs Lose Weight by Denise Austin S(Fromatted by Chupa Babi in MC)

Low Fat Cooking Recipes - Oven Barbecued Salmon

Serves 6

6 salmon fillets (or use whatever firm fleshed fish that is on sale)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1 lemon, sliced
1 medium onion, sliced
1 slice turkey bacon, cooked and crumbled
1/2 cup honey
1 cup ketchup


Preheat oven to 400 degrees.

Place fillets, skin side down, on a large sheet of aluminum foil wrap in a baking pan. Add salt and pepper and garlic powder layer with lemon, onion, and bacon.

Combine honey and ketchup and pour this mixture over the fillets. Seal the foil wrap and bake for 30 to 40 minutes. Fish will flake easily with a fork in the thickest part when it is done. Do not over bake! Serve hot.

Per Serving: 341 Calories; 7g Fat; 35g Protein; 37g Carbohydrate; 1g Dietary Fiber; 91 mg Cholesterol; 799mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates.

Points: 7

Serving Suggestions: Serve with baked potatoes, steamed broccoli and wedge of lemon.

Low Fat Cooking - Quick and Easy Tuna Bagels

Serves 6

3 (6 ounce) cans tuna
3 tablespoons mayonnaise (low fat if you have it)
4 1/2 tablespoons relish
3 teaspoons dried dill
Salt and pepper to taste
6 low-fat cheddar cheese slices
6 bagels, toasted (whole wheat)

Toast the bagels. Mix tuna, mayonnaise, dill, salt and pepper to taste and relish in bowl.

Divvy up the tuna and plop on top of each bagel half, top with a slice of cheese and broil till the cheese melts (in your toaster oven or broiler).

Per Serving: 457 Calories; 10g Fat; 38g Protein; 52g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 1068mg Sodium. Exchanges: 3 Grain (Starch); 4 Lean Meat; 3 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

VEGETARIANS: Just make it simple-sliced tomato, a slice of red onion and a piece of cheese
over the top and under the broiler till bubbly, YUM!

SERVING SUGGESTION: I would go for a big green salad-that's really all you need!

Low Fat Sandwiches - Cajun Catfish Sandwiches

Serve this Cajun-style sandwich with iced tea and a fresh fruit salad for a light summertime meal.

Ingredients :

• White of 1 large egg
• 1 teaspoon water
• 2 tablespoons all-purpose flour
• 2 tablespoons yellow cornmeal
• 2 teaspoons salt-free Cajun or Creole seasoning blend
• 1/2 teaspoon salt
• 4 catfish fillets (about 4 ounces each)
• Vegetable oil spray (olive oil preferred)
• 2 teaspoons vegetable oil
• 2 cups packaged shredded coleslaw mix or 1 1/2 cups shredded cabbage and 1/2 cup shredded carrots
• 1 tablespoons fat-free or light Italian or honey Dijon salad dressing
• 1 tablespoon fat-free or low-fat mayonnaise dressing
• 1/4 teaspoon salt-free Cajun or Creole seasoning blend
• 4 whole-wheat hamburger buns
• 4 thick slices of a large tomato

Directions :

In a shallow bowl, using a fork, beat the egg white and water. On a large plate, combine the flour, cornmeal, 2 teaspoons seasoning blend, and salt. Set the plate next to the bowl, assembly-line fashion.

Rinse the fish and pat dry with paper towels. Dip each fillet in the egg mixture, then in the flour mixture, turning and patting to coat lightly. Shake off any excess flour mixture.

Heat a large nonstick skillet over medium heat. Lightly spray with vegetable oil spray. Pour the oil into the skillet and swirl to coat the bottom. Cook the fish for 3 to 4 minutes on each side, or until it flakes easily when tested with a fork.

Meanwhile, in a medium bowl, stir together the coleslaw mix, salad dressing, mayonnaise, and 1/4 teaspoon seasoning blend. Split and toast the hamburger buns. To assemble, put each fillet on the bottom half of a bun. Spoon the coleslaw mixture over the fish. Add the tomato. Top with the remaining buns.

Cook's Tip on Cajun or Creole Seasoning Blend: Salt-free versions of the zesty seasoning blend may be hard to find. If so, you can easily make your own. In a small bowl, combine 1 tablespoon each chili powder, ground cumin, garlic powder, onion powder, and paprika. You can store the seasoning tightly covered at room temperature for about 6 months.

Serves 4: 1 sandwich per serving

Per serving: 301 calories, 8.0g fat, 5g fiber, 66mg chol, 655mg sodium, 33g carbs, 5g sugar, 25g protein

WW Pts: 6