Just like mom made - almost

Sunset, Jan, 1998 by Linda Lau Anusasananan

6. Bake in a 450 [degrees] oven until crumbs are browned, 3 to 4 minutes.

Per serving: 415 cal., 22% (90 cal.) from fat; 25 g protein; 10 g fat (6.4 g sat.); 52 g carbo (1.9 g fiber); 532 mg sodium; 34 mg chol.

Egg Salad Sandwich

* "My fondest memory of being a kid was walking to elementary school with my lunch. My mother always packed egg salad sandwiches," says Andrew Hudson, who is the press secretary for Mayor Wellington Webb of Denver. Now he goes one better than Mom, making the sandwiches downright healthy by using alfalfa sprouts, purchased egg substitute, and slices of whole-grain bread.

Prep and cook time: About 10 minutes

Notes: If you use purchased egg substitute (1/2 cup) skip step 1.

Makes: 1 serving

1 large egg 2 large egg whites 2 tablespoons nonfat mayonnaise 1 teaspoon Dijon mustard 1 tablespoon canned sliced ripe olives, drained 1 tablespoon thinly sliced green onion, including green tops Salt and pepper 2 slices (about 2 oz. total) wholewheat or 7-grain bread 1/2 cup (3/4 oz.) alfalfa sprouts

1. With a fork, beat egg, egg whites, and 1 tablespoon water to blend.

2. Set a 6- to 8-inch nonstick frying pan over medium heat. When the pan is hot, add the egg mixture. As mixture sets, use a wide spatula to lift up the cooked portion and let liquid flow underneath until the eggs are cooked as you like.

3. Pour cooked eggs into a bowl and break into bite-size pieces with a fork. Let stand to cool slightly.

4. Mix mayonnaise, mustard, olives, and onion. Add mixture to eggs and mix. Add salt and pepper to taste.

5. Spoon egg salad evenly over a bread slice. Top with alfalfa sprouts and the remaining slice of bread.

Per serving: 290 cal., 26% (76 cal.) from fat; 20 g protein; 8.4 g fat (2.2 g sat.); 33 g carbo (4.8 g fiber); 877 mg sodium; 213 mg chol.

Stacked Red Chili Enchiladas

* "Every Friday night we had stacked cheese enchiladas made with red chili sauce and blue corn tortillas," says Sam Baca, who is now community liaison for Cornerstones Community Partnerships, a Santa Fe group that helps restore small-town historic churches. "I remember the exact taste, but I can't duplicate it. I even have the same pan my mother used to make those enchiladas. Maybe it's the chili - we liked our chili fairly hot. People would dry red chilies, grind them, and come around door-to-door with three, four, five kinds in the back of a pickup. To this day, those enchiladas are my favorite food."

Prep and cook time: 25 to 30 minutes

Makes: 1 serving

3 blue or yellow corn tortillas (6 in. wide) 1 cup chopped onion 2 tablespoons ground New Mexico chilies (also called chili powder) 2 teaspoons all-purpose flour 3/4 cup vegetable or chicken broth Salt 1/2 cup shredded reduced-fat (made with 2% milk) cheddar cheese Nonfat or low-fat sour cream (optional) 1 can (8 oz.) pinto or black beans, heated 1 cup shredded lettuce 2 tablespoons diced tomato

1. In a 10- to 12-inch nonstick frying pan over high heat, cook tortillas, in a single layer, until soft and lightly toasted, turning once, about 3 minutes per batch. Set aside as toasted.