Foods they love -- but without the fat and sugar

Topeka Capital-Journal, The, Mar 5, 2003 by Linda Laird Capital-Journal

By Linda Laird

The Capital-Journal

Not only does it have to be quick and easy, but Connie Schwartz also wants it light on the calories and fat.

She has learned that she and her husband can have some of the foods they love without worrying about the fat and sugar.

"I use Egg Beaters, and brown with Pam and Sunsweet Lighter Bake," she said. "I also go half and half with brown sugar and Sugar Twin in some things."

Schwartz is the librarian at Royal Valley Middle School. Her husband, Richard, is a chemist at Kansas Department of Transportation. They have two grown children and one "adorable" grandson.

Schwartz said she taught at Hayden High School for 18 years, then at Menninger before moving to Royal Valley. She said she taught home economics.

Her Breakfast Pizza recipe came home with her daughter from her eighth-grade home economics class.

"It's stayed a regular in our family since," she said. "I now use half Egg Beaters and half regular eggs, then use turkey sausage or fat-free cheese."

The Schwartz family came to Topeka via Kiowa and Fort Hays State University.

Her dad's mother taught her how to measure, then it was 4-H and home ec classes that continued her culinary education.

"We cooked, but back then, everyone did," she said. "Many of us cook without the use of a recipe."

Schwartz said it was difficult when she was teaching foods in the 1970s.

"I had youngsters who didn't know how to make anything without a mix," she said. "I told them if they can learn to do it the hard way, then they can do it the easy way."

Now she tries to make things easy and light on the calories.

Linda Laird may be reached at 295-1296

or by e-mail at llaird@cjonline.com

Recipes

Reduced Fat Cranberry Cheesecake Bars

2 cups plus 2 tablespoons flour

1 cup quick-cooking oats

3/4 cup brown sugar

1/2 cup margarine, melted

1 8-ounce package cream cheese (Can use fat-free or reduced-fat cream cheese)

1 4-ounce Eagle Brand Fat Free Sweetened Condensed Milk

4 egg whites

1 teaspoon vanilla

1 16-ounce can whole berry cranberry sauce

1-2 tablespoons cornstarch

Heat oven to 350 degrees. In bowl, combine 2 cups flour, oats, sugar and margarine; mix until crumbly. Press half of the mixture on the bottom of greased 13x9-inch baking pan; bake 10 minutes.

In mixing bowl, beat cheese until fluffy. Gradually beat in sweetened condensed milk until smooth. Add egg whites, remaining flour and vanilla; mix well. Pour over crust. Combine cranberry sauce and cornstarch; spoon over cheese mixture.

Sprinkle remaining crumb mixture over top. Bake for 30 to 35 minutes. Refrigerate leftovers.

Each bar contains 140 calories and 3.5 grams fat.

Breakfast Pizza

1 package crescent rolls

8 ounces cheddar cheese, grated

3-4 eggs, beaten

1/2 pound sausage

Pat crescent rolls in bottom of pizza pan to form a crust. Pour beaten eggs on crust. Top with sausage and cheese. Bake at 400 degrees for 15 to 18 minutes or until crust and cheese are brown.

Streusel Mix

1/2 cup brown sugar

1 teaspoon cinnamon

1/3 cup flour

3 tablespoons light margarine

Mix brown sugar, cinnamon and flour together. Cut in margarine.

Lasagna

12 dry lasagna noodles

1 large carton cottage cheese

1 package Mozzarella cheese, shredded

1 large jar spaghetti sauce

1 8-ounce carton plain yogurt

1 pound hamburger

Brown hamburger, drain and mix with spaghetti sauce. Mix cottage cheese and yogurt together. Place 1 cup spaghetti sauce in the bottom of a 9x13-inch pan. Spread. Make 3 layers: dry lasagna noodles, cottage, mozzarella cheese, spaghetti sauce.

Sprinkle Parmesan cheese on top. Pour 1 cup water around the edges and cover with foil. Bake 1 for hour. Remove foil, and bake for another 15 minutes. Let stand 20 minutes.

Sloppy Joes

1 pound hamburger

1/4 cup chopped onion

1 tablespoon vinegar

1/2 cup catsup

Salt and pepper to taste

1 tablespoon flour

1 tablespoon mustard

1 tablespoon brown sugar

1/4 cup barbecue sauce

Brown hamburger. Drain meat and add the rest of the ingredients. Simmer for 15 minutes, and serve on buns.

Blueberry Coffeecake

1 blueberry muffin mix with canned blueberries

1/2 cup sour cream

1 egg

1/4 cup milk

Drain and rinse blueberries. Mix sour cream and egg, stir in milk. Add to blueberry mix till moistened. Fold in blueberries. Place half of the batter in a 9-inch round dish, and top with streusel mix. Put remaining batter over streusel mix, and add the remaining streusel. Microwave for 7 to 8 minutes on half power and 3 minutes on full power.

Easy Chicken Parmesan

4 skinless, boneless chicken breast halves

1/2 cup dry bread crumbs

2 cups spaghetti sauce

4 cups hot cooked spaghetti

1 egg, or 2 egg whites

2 tablespoons olive or vegetable oil

1/2 cup mozzarella cheese

Dip chicken into egg. Coat with bread crumbs. Heat oil in skillet over medium heat. Cook chicken for 10 minutes or until done. Pour sauce over chicken. Top with cheese, and heat until cheese is melted. Serve with spaghetti. Top with Parmesan cheese. Serves 4.

Quick Carrot Bread

1 cup sugar

1 cup whole wheat flour

1 teaspoon baking powder

1 teaspoon salt

1 cup shredded raw carrots

1/4 cup chopped walnuts

3/4 cup applesauce, unsweetened