SWEET POTATO PANCAKES

6 cups sweet potatoes, peeled and finely shredded
1 cup onions, finely shredded
1 tsp salt-free herb dressing
1 2/3 cup whole wheat flour
1/3 cup flat-leaf parsley, chopped
2 cups zucchini, finely shredded
1/4 cup lemon juice
1 1/2 cups egg substitute
6 tsp canola oil, divided

In large bowl, mix sweet potatoes, onion, herb seasoning, flour, parsley, zucchini, lemon juice and egg substitute. In a large non-stick frying pan or griddle, warm 2 tsp of the oil over medium-high heat. Drop 1 Tbsp of batter into the pan and spread it with a spatula to form a thin pancake. Add more batter to fill the pan with thin pancakes. Cook for approximately 2 minutes on each side. Remove from the pan and keep warm. Repeat, adding the remaining 4 tsp oil as needed, until all the batter is used. Serve.

Serves: 8
Nutritional info per serving:
Calories: 260, Total fat: 6g, Sat Fat: 0.5g, % of Cals from fat: 21%, % cals from Sat Fat: 2%, Protein: 11g, Carbs: 42g, Cholesterol: 0mg, Dietary Fiber: 7g, Sodium: 140mg

Source: fruitsandveggiesmorematters.org

GAZPACHO SMOOTHIE

1 sm tomato, quartered
3/4 cup tomato juice cocktail, chilled
2 Tbsp. minced fresh cilantro leaves
1 sm garlic clove, chopped
1/4 jalapeno pepper (or to taste), chopped
1/4 tsp ground cumin
Juice of 1/2 fresh lime (about 1 Tbsp.)
Small wedge of fresh lime and a cherry tomato for garnish (optional)

Freeze tomato in a plastic bag until hard, about 3 to 4 hours. (They will keep up to 1 week. Several tomatoes may be frozen at a time.
Place frozen tomato, juice, cilantro, garlic, jalapeno, cumin and lime juice in a blender. Puree until well blended and almost smooth.
Pour into a tall tumbler filled with ice cubes. Garnish, if desired, with a small wedge of lime and a cherry tomato, speared on a short skewer and added to the glass like a swizzle stick. serve immediately.

Makes 1 serving. (Recipe can be multiplied to make more servings, but you may want to cut down on garlic and jalapeno if you do.)

Nutritional info per serving:
63 calories, 0 g. total fat, 0 g. sat fat, 14 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 444 mg. sodium.

Chicken Parmesan Skillet

Ingredients:

1 Tbsp vegetable oil

4 skinless, boneless breast halves (about 1 lb)

1/3 cup SOS Mix

1 1/4 cups water

2 (8oz) cans tomato sauce

2 Tbsp non-fat dry milk

2 Tbsp Parmesan cheese, grated

1/2 Tbsp dried basil leaves, crushed

1/4 tsp garlic powder OR 2 cloves garlic, minced

4 cups cooked medium penne pasta, (about 3 cups uncooked)

Directions:

In medium skillet, heat oil over medium-high heat. Add chicken and cook 10 minutes or until browned. Set chicken aside. Pour off fat. In a bowl, mix SOS, water, tomato sauce, milk, cheese, basil and garlic powder. Add mixture to pan. Heat to a boil. Return chicken to pan. Reduce heat to low. Cover and simmer 5 minutes or until chicken is done. Serve over cooked pasta.

Yield: 4 servings

Chicken Enchilada Casserole

Ingredients

2/3 cup SOS Mix

2 1/2 cups water

1 cup nonfat sour cream

1 can (4 oz) green chilies, chopped

3/4 cup cheddar cheese, grated

1 pkg (10 1/2") flour tortillas

1 lb cooked, diced or shredded chicken

Directions:

Make sauce by combining SOS Mix, water and green chilies. Cook and stir on stove top or in microwave until thick. Add sour cream to sauce. Cut tortillas in quarters. Line bottom of casserole with tortillas. Add a layer of chicken and a layer of sauce. Top with cheese. Repeat. Bake at 350 degrees F for 20 minutes.

Yield: 8 servings

BROCCOLI CHEESE SOUP

Ingredients:

1/3 cup SOS Mix

1 1/4 cups cold water

1/3 cup fresh or frozen broccoli

1 cup cheese, grated

Directions:

Combine SOS Mix with water until well blended. Cook and stir on stove top or in microwave untilthickened. Add broccoli and grated cheese. Stir and heat thoroughly.

Yield:

2 Servings.

Soups or Sauce (SOS) Mix

Ingredients:

2 cups powdered non-fat dry milk

3/4 cup cornstarch

1/4 cup instant chicken bouillon (regular or low sodium)

2 Tbsp dried onion flakes

2 tsp Italian seasoning (optional)

Directions:

Combine all ingredients and store in a tightly sealed container.

Yield:

Equal to 9 (10.5) cans of cream soup.

To substitute for 1 can of cream soup:

1. Combine 1/3 cup of dry mix with 1 1/4 cups of cold water. Whisk until well blended.

2. Cook and stir on stove top or in microwave until thickened

3. Add thickened mixture to casseroles as you would a can of soup.

White Bean Soup w/Spinach, Leeks and Couscous

Ingredients

2 tsp olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp dried mint leaves

2-3 tsp ground cumin

4 (16 oz) cans fat-free, reduced-sodium chicken broth

2 (16 oz) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp fresh lemon juice

salt and pepper to taste

1/4 cup chopped parsley

In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and sauté until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes. Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper.Remove bay leaf. Garnish with parsley and serve immediately.

Makes 8 servings

Nutritional info per serving:170 calories, 2.5 g total fat (0g sat fat), 30 g carbohydrate, 8g protein, 7g dietary fiber, 520 mg sodium.

Source: American Instute for Cancer Research

AROMATIC ROASTED CAULIFLOWER SOUP

Ingredients:

3 cups frozen cauliflower florets

1 cup frozen broccoli florets

1 tablespoon Garam Masala (indian spice mix*)

1/2 tsp kosher salt or to taste

1/2 tsp cracked black pepper

1/2 tablespoon oil

2 cups water

1 cup plain yogurt

1/4 tsp salt or to taste

1/black pepper or to taste

Toss cauliflower and broccoli with olive oil, garam masala, salt and pepper. Roast at 400 degrees for about 15 to 20 minutes. Add 1 1/2 cups of water half way through the roasting process to create steam and to finish cooking the vegetables. Once vegetables are cooked, move into a sauce pan and puree to a smooth texture adding the last 1/2 cup of water to get to desired consistency. Fold in yogurt and adjust seasoning to taste. Serve warm or chilled.

Garnish with small florets of cauliflower lightly roasted and toss with finely chopped parsley.

*To make your own Garam Masala, mix the following and store in an airtight container:

• 1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground pepper
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg

Nutritional info Per serving:

Calores: 54

Total fat: 1.4g

Cals from fat: 22%

Protein: 4g

Carbohydrates: 7g

Cholesterol: 1mg

Dietary Fiber: 2g

Sodium: 310 mg

Source: The Culinary Institute of America

PEANUTTY AFRICAN STEW

Ingredients:

1 cup instant brown rice

2 cups chicken broth, reduced sodium

1 tsp dehydrated onion, minced

1/2 tsp garlic powder

1/2 tsp ginger, ground

1/8 tsp red pepper (optional)

2 cups sweet potato, peeled and diced

1 can (14.5 ounces) diced tomatoes with liquid

1/2 tsp salt (optional)

1/2 cup creamy reduced fat peanut butter

Instructions:

1. Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.

2. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.

3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.

4. Ladle stew into bowls and top with peanuts and green onion, if desired.

Flavor boosters: chopped cilantro, red and green peppers, raisins.

Adapted from: http://healthyrecipes.oregonstate.edu/allrecipes