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