Low Fat Recipe Good source of Vitamins.

Number of Servings: 6

Ingredients:

• 3 large sweet potatoes, peeled and cut in cubes
• 4 tablespoons pecans
• 2 tablespoons unsalted butter
• 1 tablespoon brown sugar substitute
• 1 teaspoon ground cinnamon

Instructions:

• Place the cubed sweet potatoes in a large saucepan.
• Fill the pan with cold water just high enough to cover the potatoes. Place over medium high heat.
• Bring the potatoes to a quick boil. Continue boiling 20 minutes or until the potatoes is fork tender.
• Drain the potatoes thoroughly.
• Place a skillet over low heat. Add the butter and allow it to melt completely.
• Add the pecans and toast for 3 minutes turning a couple of times during cooking. Be careful not to over cook the pecans they can burn easily.
• Remove the pecans to a paper towel. Place the potatoes in a large bowl. Add the brown sugar substitute.
• Mash the potatoes and sugar together with a potato masher. Sprinkle in the cinnamon. Stir to combine the flavors. Cover the top with the toasted pecans before serving.

Nutritional Information (Approximate Values)

Serving Size: 1/2 cup

Per Serving: Calories 172, Carbohydrate 33 g, Fat 4 g, Saturated Fat 1 g, Fiber 3 g, Protein 2 g, Sodium 17 mg

Tags: Sweet Potatoes

Most lasagna recipes call for pasta, fattening cheese and heavy meats - but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens.

Servings: 4

Here's what you need...

* 1 medium eggplant, thinly sliced lengthwise
* 3 small zucchini, thinly sliced lengthwise
* 1 cup tomato sauce
* 3 medium tomatoes, thinly sliced
* 1 cup nonfat ricotta cheese, softened
* 1/2 cup shredded low fat cheese
* salt and pepper to taste
* 2 tablespoons dried basil
* 2 tablespoons dried oregano
* Sprinkle of Italian seasoning

Instructions:

* Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
* Coat a 8" glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
* Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.

Tags: vegetarian recipes, garden lasagna

If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below.

Yield: 12 servings

Ingredients:
• 1/2 cup uncooked brown rice
• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)
• 1 tablespoon salt-free seasoning blend
• 1/4 teaspoon poultry seasoning
• 2 cups water
• 2 cups finely chopped mushrooms
• 3/4 cup old-fashioned oats
• 1 cup (4 ounces) shredded part-skim mozzarella
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup finely chopped onion
• 1/2 cup fat-free cottage cheese
• 1/4 cup egg substitute
• 2 tablespoons minced fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon dried basil
• 1/8 teaspoon celery seed
• 3 teaspoons canola oil, divided
• 12 sandwich rolls
• Lettuce leaves and tomato

Instructions:
1. In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
2. In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.
3. Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein.

Tags: Great Grain Burger