Best Recipes

• 1 and 1/2 cups flour
• 1/2 cup whole-wheat flour
• 3/4 teaspoon baking powder
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 1 and 1/4 cups nonfat plain yogurt
• 1/3 cup canola oil
• 1/3 cup plus 1 teaspoon muscovado brown sugar or dark brown sugar
• 1 large egg plus 2 large egg whites
• 1 and 1/2 teaspoons vanilla extract
• 1 and 1/2 cups blueberries ( may substitute frozen blueberries, defrosted)
• 1 cup low-fat granola

Preheat oven to 350 degrees.  Lightly grease a 10-inch round cake pan with nonstick cooking spray.  Combine the flours, baking powder, baking soda, salt, and cinnamon in a large bowl, whisking to mix well.  In a separate medium bowl, combine the yogurt, canola oil, 1/3 cup of the brown sugar, eggs and vanilla extract, mixing well.  Make a well in the flour mixture, and pour in the yogurt mixture, stirring just until the dry ingredients are moistened.  The batter will be lumpy.  Use a spatula to gently fold in the blueberries.  Transfer to the prepared pan, and sprinkle the granola evenly over the top, then sprinkle the remaining 1 teaspoon of brown sugar.  Bake for 30-35 minutes or until the center of the cake springs back when lightly tapped with your finger.  Serve warm.

Per serving:  204 calories, 5 grams protein, 31 grams carbohydrates, 7 grams fat, 1 gram saturated fat, 18 milligrams cholesterol, 206 milligrams sodium, 2 grams fiber.

• 1 cup old-fashioned oatmeal (do not use quick-cooking or instant)
• 2 1/3 cups water
• pinch salt
• 2 tablespoons creamy peanut butter
• 1 banana, cut into 1/4-inch slices
• 1/3 cup low-fat milk
• 1/2 teaspoon unsalted butter

Combine the oatmeal, water and salt in a medium saucepan.  Bring to a boil, stirring over medium-high heat, then reduce the heat to medium and cook, stirring occasionally, for 5 minutes, until thickened and creamy.  Add the peanut butter, banana, milkand butter; mix gently to combine.  Cook for 1 minute.  Divide among the individual bowls, and serve hot.

Per serving (based on 3) 212 calories, 7 grams protein, 30 grams carbohydrates, 8 grams fat, 2 grams saturated fat, 2 milligrams cholesterol, 154 milligrams sodium. 4 grams dietary fiber.

• 1 tablespoon olive oil
• 8-12 oz. smoked chicken sausage or chicken andouille, coarsely chopped (casings removed)
• 1 medium red bell pepper, stemmed, seeded, and cut into small dice (1and 1/2 cups)
• 1 large onion, cut into small dice ( 1 and 1/2cups)
• 1 cup chopped celery ( from 2-3 ribs)
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 2 large cloves garlic, minced ( 1-2 teaspoons)
• 1/2 cup finely chopped parsley
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 bay leaf
• 2 cups no-salt-added canned diced tomatoes, plus juice
• 1 cup low-sodium nonfat chicken broth
• 3 cups cooked brown rice
• kosher salt
• freshly ground black pepper
• 2-3 scallions, white and light-green parts, cut crosswise (1/2 cup chopped), for garnish

Heat the olive oil in a large saucepan over medium-high heat, until it shimmers.  Add the sausage or andouille and cook, stirring occasionally, for about 7 minutes, until it starts to brown.  Add the bell pepper, garlic, parsley, basil, oregano, and bay leaf.  Cook, stirring for 2 minutes.

Add the tomatoes and their juices, then add chicken broth.  Bring to a boil.  Reduce heat, cover and cook for 10 minutes.  Season with salt and pepper to taste.  Discard the bay leaf, and divide the jambalaya among individual shallow bowls.  Garnish with the scallions, and serve hot.

Per serving; 331 calories, 19 grams protein, 49 grams carbohydrates, 8 grams fat, 2 grams saturated fat, 47 milligrams cholesterol, 574 milligrams sodium, 7 grams dietary fiber.