PENNE SALAD WITH GARDEN FRESH SPRING

Ingredients:

• 1 pound (455 grams) penne or medium pasta shells, cooked and cooled
• 1 ½ cups (375ml) fresh or thawed frozen peas, cooked
• 1 yellow or red bell pepper, sliced
• ½ cup (125ml) sliced green onions and tops
• 1 cup (250ml) skim milk
• ½ cup (125ml) fat-free mayonnaise
• ½ cup (125ml) red wine vinegar
• ¼ cup (50ml) minced parsley
• 2 teaspoons (10ml) drained green peppercorns, crushed (optional)
• ¼ cup (50ml) Equal Granular® or 6 Equal^® Packets
• Salt and pepper to taste

Makes 6 "1-cup" servings

Direction:

1. Combine pasta, peas, bell pepper and green onions in salad bowl.
2. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns and Equal®.
3. Pour dressing over salad and toss to coat; season to taste with salt and pepper.

Nutrition Information per Serving:

• Calories: 190
• Protein: 8g
• Carbohydrates: 36g
• Fat: 1g
• Cholesterol: 26mg
• Sodium: 188mg

Low in fat – 1 gram of fat per serving.

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CHICKEN WALDORF SALAD

Ingredients:

• 2 cups (500ml) chopped, cored red Delicious apples
• 1 cup (250ml) sliced celery
• 2/3 cup (150ml) halved seedless grapes
• 2 cups (500ml) cubed or shredded cooked chicken breast
• ¼ cup (50ml) chopped pecans, toasted
• ½ cup (125ml) fat-free mayonnaise
• ½ cup (125ml) fat-free sour cream
• 3-4 teaspoons (15ml-20ml) lemon juice
• 2 teaspoons (10ml) Dijon-style mustard
• 1/3 cup (75ml) Equal Granular® or 8 Equal^® Packets
• Salt and pepper, to taste
• Red leaf lettuce
• ¼ cup (50ml) chopped pecans (optional)

Makes 6 "1-cup" servings

Direction:

1. Combine apples, celery, grapes, chicken, and pecans in bowl. Mix remaining ingredients, except salt, pepper, lettuce, and pecans; stir into apple mixture. Season to taste with salt and pepper.
2. Spoon salad onto lettuce-lined plates; sprinkle with pecans.

TIPS: Cubed, lean smoked ham can be substituted for the chicken. Pineapple chunks can be substituted for the grapes; spoon salad into a hallowed out pineapple half to serve.

NUTRITION INFORMATION PER SERVING:

• Calories: 230
• Protein: 17 g
• Fat: 8 g
• Carbohydrates: 31 g
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53 % calorie reduction from traditional recipe

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Ingredients:

• Margarine-flavoured vegetable cooking spray
• 4 boneless, skinless chicken breast halves (about 4 ounces/115 grams each) Salt and pepper, to taste
• 2 medium Granny Smith apples, unpeeled, cored, sliced
• 6 green onions and tops, sliced
• 2/3 cup (150ml) apple cider or unsweetened apple juice
• 2 tsp (10ml) chicken bouillon crystals
• 1 ½ tsp (7ml) dried sage leaves
• 2/3 cup (150ml) fat-free half-and-half or 2% milk
• 2 tsp (10ml) flour
• ¼ cup (50ml) Equal Granular® or 6 Equal^® Packets
• Sage or parsley sprigs, as garnish

Makes 4 servings

Direction:

1. Spray large skillet with cooking spray; heat over medium heat until hot. Saute chicken breasts until brown, 3 to 5 minutes on each side. Season to taste with salt and pepper.
2. Add apples, onions, apple cider, bouillon and sage to skillet; heat to boiling. Reduce heat and simmer, covered, until chicken is tender, 10 to 12 minutes. Remove chicken and apples to serving platter. Continue simmering cider mixture until almost gone.
3. Mix half-and-half, flour and Equal® in glass measuring cup; pour into skillet. Heat to boiling; boil, stirring constantly, until thickened, about 1 minute. Season to taste with salt and pepper; pour over chicken and apples. Garnish with sage.

TIP: Chicken Normandy is delicious served with either white and wild rice mix, mashed potatoes or egg noodles. Choose your favourite.

Nutrition Information per Serving:

• Calories: 217
• Protein: 28 g
• Fat: 3 g
• CHO: 21 g
• Dietary Fibre: 2

46% calorie reduction from traditional recipe

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Ingredients:

• 4 medium sweet potatoes, peeled, cooked (about 1 ¾ pounds)
• ½ - 1 cup (125-250ml) fat-free sour cream
• 1 teaspoon (5ml) vanilla
• ¾ cup (175ml) Equal Granular® or 18 Equal^® Packets
• 1 teaspoon (5ml) ground cinnamon
• ½ teaspoon (2ml) ground nutmeg
• ¼ cup (1ml) coarsely chopped pecans (optional)

Makes 6 servings - about ½ cup each

Direction:

Mash sweet potatoes with potato masher or beat with electric mixer until smooth. Mix in remaining ingredients, except pecans. Spoon sweet potato mixture into ungreased 1-quart casserole or soufflé dish; sprinkle with pecans. Bake, uncovered, at 350ºF until hot throughout, about 30 minutes. Nutrition Information per Serving:

• Calories: 201
• Protein: 4 g
• Dietary Fibre: 3.7 g
• Fat: 4 g
• Carbohydrates: 39 g

41% calorie reduction from traditional recipe

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