A Tasty Beginning For 2000 - low-fat and low-sodium dishes - Recipe

Ebony, Jan, 2000 by Charlotte Lyons

Yields 6 servings

EACH SERVING: 266.1 CALORIES, 7.5 GRAMS TOTAL FAT, 67.4 MILLIGRAMS CHOLESTEROL, 1301.9 MILLIGRAMS SODIUM, 1.9 GRAMS FIBER, 28.1 GRAMS PROTEIN

Orange-Glazed Carrots

  4 medium carrots, diagonally sliced
  3 tablespoons orange juice
  1 tablespoon butter or margarine
  1 tablespoon brown sugar
1/4 teaspoon ground nutmeg
    Dash salt

In saucepan, cook carrots in water until tender, about 8 to 10 minutes; drain. Cook and stir butter, sugar, nutmeg and salt in another saucepan over medium heat until butter melts. Reduce heat and continue to cook until glaze thickens, about 5 minutes. Add carrots and stir to coat carrots; heat until hot.

Yields 6 servings

EACH SERVING: 14.1 CALORIES, 2,0 GRAMS TOTAL FAT, 5.2 MILLIGRAMS CHOLESTEROL, 34.5 MILLIGRAMS SODIUM, 1.3 GRAMS FIBER, 0.5 GRAM PROTEIN

Sweet Potato Bake

  4 cups cooked, mashed sweet potatoes
1/2 cup unsweetened pineapple juice
  2 tablespoons brown sugar
  2 tablespoons skim milk
  2 tablespoons non-fat sour cream
    product
  1 teaspoon orange rind
1/8 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
  2 egg whites

Heat oven to 350 degrees. Combine sweet potatoes, pineapple juice, brown sugar, milk, sour cream product, orange find, cinnamon and nutmeg. Stir until smooth. Beat egg whites with an electric mixer until stiff peaks form. Gently fold whites into the potato mixture. Spray a 3-quart casserole with vegetable spray. Spoon potato mixture into casserole. Place casserole in a baking pan; pour hot water into the pan to a depth of 1 inch. Bake for 45 to 55 minutes. Serve immediately.

Yields 4 servings

EACH SERVING: 392 CALORIES, 1.06 GRAMS TOTAL FAT, .15 MILLIGRAM CHOLESTEROL, 84.05 MILLIGRAMS SODIUM, 9.84 GRAMS FIBER, 7.8 GRAMS PROTEIN

Cinnamon-Raisin-Apple Muffins

1 1/2 cups all-purpose flour
  2/3 cup packed brown sugar
    2 teaspoons baking powder
    1 teaspoon ground cinnamon
  1/4 teaspoon ground nutmeg
  1/4 teaspoon salt
    1 egg
  1/2 cup milk
  1/3 cup vegetable oil
  1/2 teaspoon vanilla extract
    1 cup peeled, coarsely chopped
      Granny Smith apple
  1/3 cup raisins
  1/3 cup chopped nuts

Heat oven to 400 degrees. Grease a 12-cup muffin pan or line it with paper baking cups; set aside. Blend together first 6 ingredients in a large bowl. Combine egg, milk, oil and vanilla extract in a small bowl; beat well. Add to flour mixture, stirring just until dry ingredients are moistened (batter will be slightly lumpy). Stir in apple, raisins and nuts. Fill muffin tins two-thirds full. Bake 20 to 25 minutes or until lightly browned on top. Remove from pan and allow to cool.

Yields 12 muffins

EACH SERVING: 139.8 CALORIES, 3.2 GRAMS TOTAL FAT, 17.0 MILLIGRAMS CHOLESTEROL, 341.5 MILLIGRAMS SODIUM, 1.3 GRAMS FIBER, 2.8 GRAMS PROTEIN

Herbed Green Beans

1 1/2 pounds green beans
    2 tablespoons bullet or margarine
    1 teaspoon dried basil leaves
  1/2 teaspoon dried oregano leaves
  1/2 teaspoon grated lemon rind

Rinse and trim green beans. Add beans to boiling salted water. Cook, uncovered on medium-high heat for 7 minutes. Drain. Return beans to saucepan. Stir in remaining ingredients. Let stand for 5 minutes.