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July 30, 2006

Ginger-Miso Tofu Dressing

1/2 cup low-fat, firm silken tofu (4 ounces)
3 Tbsp rice vinegar
3 Tbsp white (shiro) miso (see Ingredient Note)
1/4 cup water
2 Tbsp chopped fresh ginger
2 tsp canola oil
1 clove garlic, crushed and peeled

Combine all ingredients in a blender; blend until smooth. Thin with more water, if desired. Note: Miso is available at health-food stores and Japanese markets.

Makes 1.5 cups. Per 2 tablespoon serving: 20 calories, 1 g protein, 2 g carbohydrate, 0 g fiber, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 126 mg sodium

Shrimp Salad With Herb-Dill Dressing

1/2 cup dry white wine
1/2 tsp mustard seeds
1/8 tsp red-pepper flakes
1 bay leaf
1/2 lemon, sliced
3/4 lb large shrimp, peeled and deveined

Herb-Dill Dressing
1 1/2 Tbsp extra-virgin olive oil
1 1/2 Tbsp red wine vinegar
1 Tbsp water
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh dill
1/2 tsp finely chopped garlic
1/2 tsp Dijon mustard
1/4 medium onion, sliced
1/2 large head romaine lettuce
2 ripe tomatoes, cut into wedges
3 fresh mushrooms, sliced
Fresh dill sprigs (optional)

To make the shrimp: Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan. Add water to fill the pan two-thirds full. Bring to a boil over high heat. Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center. Drain and cool. Discard the bay leaves.

To make the herb-dill dressing: In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion. Shake well.

Place the shrimp in a large bowl and add the dressing. Toss well, cover, and refrigerate until well chilled.

Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices. Garnish with dill sprigs, if using.

Serves 2. Per serving: 382 calories, 14 g total fat (2 g saturated fat), 260 mg cholesterol, 16 g carbohydrate, 38 g protein, 4 g fiber, 310 mg sodium

Chocolate Souffle

5 Tbsp superfine sugar
1/4 cup unsweetened Dutch-processed cocoa powder
1 Tbsp all-purpose flour
1/8 tsp ground cinnamon
1/4 cup milk
2 Tbsp unsalted butter, cut up
2 egg yolks
1/2 tsp vanilla extract
3 egg whites
1/8 tsp cream of tartar
1/8 tsp salt

Place a rack in the lower third of the oven. Coat a 1- to 1 1/2-quart souffle dish with nonstick cooking spray. Add 1 Tbsp of the superfine sugar; tilt dish to coat all areas with sugar. Set aside.

In a small saucepan, whisk together cocoa powder, flour, cinnamon and milk; whisk in butter, then continue to cook, whisking continuously until consistency of sour cream, about 2-3 minutes. Remove from heat.

Place egg yolks in a small bowl. Whisk in vanilla. Whisk a heaping spoonful of the cocoa mixture into the yolk mixture to temper. Then, whisk tempered yolk mixture back into the saucepan until smooth. Transfer to a large bowl.

In a second large clean bowl with an electric mixer, whip egg whites, cream of tartar and salt until frothy. Add remaining 4 Tbsp superfine sugar, 1 Tbsp at a time, until firm, glossy peaks are formed. Fold about 1/3 of the whipped egg whites into the cocoa mixture, using a whisk to blend evenly. Gently fold in remaining egg whites.

Transfer batter to prepared dish and bake at 350° for 22-25 minutes. Do not open oven door while baking, as souffle will collapse. Remove souffle from oven when top is dry, but cracks will look moist. Dust with confectioners' sugar and serve immediately.

Per serving: 167 calories; 10 g fat (5 g sat); 3 g protein; 20 g carb; 0 g fiber; 86 mg sodium; 125 mg cholesterol

July 26, 2006

Sweet Potato Casserole

2 cans sweet potatoes
1 can pineapple rings

Struedel Mix:
1 stick butter
1/2 cup brown sugar
pineapple juice (from pineapple can)

1 bag small marshmallows

Preheat oven to 350°. Mix struedel ingredients in medium bowl.

Layer half of sweet potatoes in bottom of 2 quart casserole dish. Cover with half of struedel mix then half of pineapple juice. Repeat. Cover with pineapple rings. Cook for 30-40 minutes. Top with marshmallows and cook an additional 5 minutes or until marshmallows burst into flames.

July 19, 2006

Low-Carb Mojitos

Fresh mint
1 lime
1 package sugar substitute
Crushed ice
6 oz lime-flavored sparkling water

Crush a sprig of mint in the bottom of a cocktail glass. Squeeze the juice of one fresh lime into the glass. Add 1 package of sugar substitute, crushed ice, and 6 ounces of lime-flavored sparkling water. Garnish with mint and serve.

Nutritional Information: 20 calories, 0 g total fat (0 g sat), 0 mg cholesterol, 7 g carbohydrate, 0 g protein, 0 g fiber,
0 mg sodium

Berry Granita

1/2 cup water
1/4 cup sugar substitute
1 bag (10 oz) frozen unsweetened blueberries
1 lemon, peeled and juiced
Lemon twist, for garnish
1/2 cup low-fat frozen whipped topping (optional)

In a small pot over medium heat, combine the water and sugar substitute. Bring to a boil. Boil for 2 minutes, then set aside to cool to room temperature.

In a food processor fitted with a metal blade, combine the blueberries, lemon peel, lemon juice, and cooled syrup. Pulse for 2 minutes, or until the blueberries are coarsely ground. Pour into a small metal bowl and stir a few times with a fork to break up any large pieces.

Cover the bowl with foil and place in the freezer overnight.

Spoon into 6 serving glasses, garnish with a lemon twist, and top with the whipped topping, if desired.

Serves 6. Nutritional Information: 60 calories, 0.5 g total fat (0.5 g sat), 0 mg cholesterol, 14 g carbohydrate, 0 g protein, 1 g fiber, 0 mg sodium

July 12, 2006

Summer Berry Smoothie

8 oz. nonfat, sugar-free, fruit-flavored yogurt
1/2 cup strawberries
1/2 cup crushed ice

Blend until smooth… and enjoy!

Try combining other fresh fruits with various flavors of nonfat or low-fat plain or artificially sweetened yogurt, or fat-free or 1 percent low-fat milk.

Per serving: 144 calories, 9 g protein, 29 g carbohydrate, 2 g fiber, 0 g total fat, 0 g saturated fat, 5 mg cholesterol, 136 mg sodium

July 9, 2006

Summer Gazpacho

2 1/2 cups tomato or vegetable juice cocktail
1 cup peeled, seeded, finely chopped fresh tomatoes
`1/2 cup finely chopped celery
1/2 cup finely chopped cucumber
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped green onion
3 Tbsp white wine vinegar
2 Tbsp extra-virgin olive oil
1 large clove garlic, minced
2 tsp finely chopped, fresh flat-leaf parsley
1/2 tsp salt
1/2 tsp Worcestershire sauce
1/2 tsp freshly ground black pepper

Combine all the ingredients in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve cold.

Per Serving: 127 calories, 2.48 g protein, 13 g carbohydrate, 3 g fiber, 7 g total fat, 1 g saturated fat, 0 mg , cholesterol, 867 mg sodium

July 3, 2006

Low-Carb Barbecue Sauce

1 (8-oz) can tomato sauce
2 Tbsp white vinegar
2 tsp chopped fresh parsley
1 tsp Worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp freshly ground black pepper
1/8 tsp garlic powder

Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt, pepper, and garlic powder in a resealable plastic container. Refrigerate until ready to use.

Serves 4 (1/4 cup each). Per serving: 25 calories, 0 g total fat (0 g sat), 5 g carbohydrate, 1 g protein, 1 g fiber, 380 mg sodium