Dear Friends:

As 2009 draws to a close, our staff would like to wish you a happy holiday season. We hope this brochure will help you as you plan your holiday meals and give you step by step information on how to prepare a turkey. Also in this edition of Home for the Holidays, our staff has shared some of their favorite recipes from their Extension programs. If you have any food preparation or safety questions, please feel free to give our office a call at 877-4533. We will be glad to help!

Sincerely,

Phyllis Herring, extension educator, EFNEP/FNP
Anita Tyus, community worker, EFNEP/FNP
Charlotte Bond, program assistant,
FNP Marilyn Grayned, program assistant, EFNEP

Food Quantities for Serving 25, 50 or 100 People
Food	25 servings	50servings 100
Sandwiches
Bread	50 slices or 3 loaves	100 slices or 6 loaves	200 slices or 12 loaves
Butter	1/2 pound	3/4 to 1 pound	1-1/2 pounds
Mayonnaise	1 cup	2 to 3 cups	4 to 6 cups
Mixed Filling (meat, eggs, fish)	1-1/2 quarts	2-1/2 to 3 quarts	5 to 6 quarts
Mixed Filling (sweet fruit)	1 quart	1-3/4 to 2 quarts	2-1/2 to 4 quarts
Lettuce	1-1/2 heads	2-1/2 to 3 heads	5 to 6 heads
Meat, Poultry or Fish
Wieners (beef)	6-1/2 pounds	13 pounds	25 pounds
Hamburger	9 pounds	18 pounds	35 pounds
Turkey or chicken	13 pounds	25 to 35 pounds	50 to 75 pounds
Fish, large whole (round)	13 pounds	25 pounds	50 pounds
Fish, fillets or steaks	7-1/2 pounds	15 pounds	30 pounds
Salads, Casseroles
Potato Salad 4 /14		2-1/4 gallons	4-1/2 gallons
Scalloped Potatoes	4-1/2 quarts or 1 - 12x20 pan	8-1/2 quarts	17 quarts
Spaghetti	1-1/4 gallons	2-1/2 gallons	5 gallons
Baked Beans	3/4 gallon	1-1/4 gallons	2-1/2 gallons
Jello Salad	3/4 gallon	1-1/4 gallons	2-1/2 gallons
Ice Cream
Brick	3-1/4 quarts	6-1/2 quarts	12-1/2 quarts
Bulk	3-1/4 quarts	4-1/2 quarts or 1-1/4 gallon	9 quarts or 2-1/2 gallons
Beverages
Coffee	1/2 lb & 1-1/2 gal water	1 pound & 3 gal water	2 pounds & 6 gallons water
Tea	1/12 lb & 1-1/2 gal water	1/6 pound & 3 gal water	1/3 pound & 6 gallons water
Lemonade	10 to 15 lemons & 1-1/2 gallons water	20 to 30 lemons & 3 gallons water	40 to 60 lemons & 6 gallons water
Desserts
Watermelon	37-1/2 pounds	75 pounds	150 pounds
Cake	1 ~ 10" x 12" sheet or 1-1/2 ~ 10 " layer	1 ~ 12" x 20" sheet or 3 ~ 10" layer	2 ~ 12" x 20" sheet or 6 ~ 10" layer
Whipping Cream	3/4 pint	1-1/2 to 2 pints	3 pints

Reducing Sugar

For cookies and cupcakes: Use 1/2 cup sugar for each cup of flour.
For quick breads and muffins: Use 1 tablespoon sugar for each cup of flour.
Vanilla, cinnamon and nutmeg enhance flavor when sugar is reduced.

Reducing Fat

For cakes and quick breads: Use 2 tablespoons fat per cup of flour.
Note: It does not work well to substitute liquid oils for butter, margarine or lard in baked goods.

If you want to try to substitute liquid oils for solid fats in baked goods replace every tablespoon of solid fat with only 3/4 tablespoon of cooking oil.

Omit Salt or Reduce Salt

Reduce salt by 1/2.
Flavor with herbs and spices instead of salt.
Note: Do not eliminate salt from yeast bread or roll recipes. It is needed for texture and flavor.

Substitute Whole Grain and Bran Flours

Whole wheat flour—Replace from 1/4 to 1/2 or the all-purpose flour.

If a recipe calls for 3 cups of all-purpose flour, use 1-1/2 cups all-purpose flour and 1-1/2 cups wheat flour.

Oat Bran—Replace up to 1/4 of the all-purpose flour.

If a recipe calls for 3 cups all-purpose flour, use 3/4 cup bran and 2 –1/4 cups all-purpose flour.

1/3 tablespoon = 3 teaspoons

1/4 cup = 4 tablespoons

1/3 cup = 5 tablespoons plus 1 teaspoon

1/2 cup = 8 tablespoons

2/3 cup = 10 tablespoons plus 2 teaspoons

3/4 cup = 12 tablespoons

1 cup = 16 tablespoons

1 pint = 2 cups

1 quart = 4 cups

1 pound = 16 ounces (weight)

Measuring Fluid Ounces (Use only for liquids)

2 tablespoons = 1 fluid ounce

1/4 cup = 2 fluid ounces

1/2 cup = 4 fluid ounces

3/4 cup = 6 fluid ounces

1 cup = 8 fluid ounces

1-1/2 cups = 12 fluid ounces

1 pint = 16 fluid ounces

1 quart = 32 fluid ounces

Thawing the Turkey Safely

There are three ways to safely thaw a turkey:

1. Thaw Turkey in the refrigerator.

Place the turkey in its original wrap on a tray or in a pan to catch raw turkey juices that may leak as it thaws. Once thawed, the turkey can remain in the refrigerator for 1 to 2 days before cooking.

2. Thaw the turkey in cold water.

Wrap turkey so water will not leak into bag. Place turkey in sink and cover with cold water. The water needs to be changed every 30 minutes. Cook turkey immediately after it is thawed. DO NOT refreeze.

Thawing time

Weight in pounds to be thawed in the refrigerator.

4 to 12 pounds...........1 to 3 days

12 to 16 pounds......... 3 to 4 days

16 to 20 pounds..........4 to 5 days

20 to 24 pounds..........5 to 6 days

Weight in pounds to be thawed in cold water.

4 to 12 pounds............4 to 6 hours

12 to 16 pounds..........6 to 8 hours

16 to 20 pounds..........8 to 10 hours

20 to 24 pounds.........10 to 12 hours

3. Turkeys can also be thawed in the microwave

Check manufacturer's instructions for the size that will fit in your microwave oven, the minutes per pound and the power level to use for thawing. A turkey thawed in the microwave should be cooked as soon as it is thawed.

Never thaw a turkey on the kitchen counter.

Preparing to cook

After the turkey is thawed, remove the giblets (heart, liver, gizzard) and neck from the body cavity, and be sure to check the neck cavity.

Roasting the Turkey

For optimum safety, stuffing a turkey is not recommended. Cook stuffing outside the bird in a casserole dish. Use a food thermometer to check the internal temperature of the stuffing that must reach a safe minimum internal temperature of 165°F.

Oven roasting is the method of choice. Place the turkey breast-side up on a rack in a shallow roasting pan. Lightly oil skin and season to taste. For some portion of the cooking time it is recommended you cover the pan with a lid or a loose tent of aluminum foil to prevent skin from over cooking and to keep the turkey moist. When uncovered the turkey skin can brown to your liking.

Roast at 325°F until a minimum internal temperature of 165°F is reached as measured with a food thermometer. For reasons of personal preference, turkey may be cooked to a higher temperature. Check the internal temperature in the innermost part of the thigh and wing and the thickest part of the breast. If your turkey has a "pop-up" temperature indicator, it is recommended that you also check the internal temperature of the turkey with a food thermometer.

Time table for cooking fresh or thawed unstuffed turkey:

(Note: If using an 'oven cooking bag' follow the cooking instructions that come with the bag.)

8 to 12 pounds.............2 3/4 to 3 hours
12 to 14 pounds...........3 to 3 3/4 hours
14 to 18 pounds...........3 3/4 to 4 1/4 hours
18 to 20 pounds...........4 1/4 to 4 1/2 hours
20 to 24 pounds...........4 1/2 to 5 hours

To make the meat juicer and easier to carve, allow the roasted bird to stand, loosely covered for 20 minutes before slicing and serving.

Carving

When carving a turkey, be sure all equipment and utensils are clean.

Alternative Cooking Methods

There are a few other methods for preparing a turkey. For information on how to do those methods safely and correctly, please refer to the USDA's Food Safety and Inspection Website at: http://www.fsis.usda.gov/Fact_Sheets/Turkey_Alt_Routes/index.asp

Leftovers

Keep turkey, broth and giblets either hot, above 140°F or cold, under 40°F until served. All leftovers should be refrigerated immediately, in shallow containers, following the meal. Using refrigerated turkey and stuffing within 3 to 4 days and gravy in 1 to 2 days. Leftovers may be frozen. Use frozen leftovers within 2 to 6 months for best quality.

Storage

• Store frozen ham in the freezer.
• For best quality, use frozen ham by "Best If Used By" date on the package.
• Store leftover ham in a covered container in the refrigerator. Use within 3 days.

Preparation and Cooking

• Thaw ham in original package in the refrigerator on a platter. Set on the lowest shelf away from other foods. Allow 3-5 hours per pound thawing time.
• Fully cooked ham can be served cold without further cooking.
• Ham may be heated at 325°F to an internal temperature of 140°F.
• Frozen ham my have an outside casing which is a protective covering, and should be removed before serving.

Uses and Tips

• Fully cooked ham can be served cold without further cooking in sandwiches, in salads or in cold plates.
• Leftover ham is great in casseroles made with pasta, rice or potatoes.
• While roasting, season ham with juices (apple, pineapple or orange), honey, ground cinnamon or cloves.

• Roast your turkey with the skin on but remove skin before eating.
• Remove fat from pan drippings before making gravy.
• Use low fat dressings on your salads and vegetables.
• Season foods with herbs and spices instead of salt or butter.
• Make whole grain bread dressing/stuffing adding lots of vegetables (onions, celery) and fruit (raisins, cranberries, apricots).
• Serve whole-grain foods. Substitute whole-wheat flour for 1/2 the white flour in recipes.

Turkey Casserole

8 slices day-old bread
1-1/2 cups cooked turkey, cubed
3 eggs
2 teaspoons prepared mustard
1 cup mixed vegetables
1/4 cup chopped onion
1-1/2 cup skim milk

1. Spray oven-proof baking dish with non-stick spray. Place 4 slices of bread in bottom of dish.

2. Cover bread with cooked turkey.

3. Place 4 remaining slices of bread on top of turkey.

4. In a bowl, beat eggs and mustard together. Add vegetables, onion and milk. Stir and pour over bread.

5. Cover and place in refrigerator about 8 hours or overnight.

6. Place casserole in COLD oven. Then immediately set oven to bake at 350°F. for about one hour. Use a meat thermometer to make sure eggs are thoroughly cooked. Casserole should reach an internal temperature of 160°F.

7. Let stand 5 to 10 minutes before serving.

Serves 6. Nutrition facts per serving: calories 230 ~ fat 7 g ~ calories from fat 60 ~ sodium 350 mg ~ total carbohydrates 24 g ~ fiber 4 g

Turkey Pie

1-1/2 cup chopped, cooked turkey
1/4 cup diced celery
2 tablespoons minced onion
3/4 cup cooked carrots
1-1/2 cups canned or cooked peas
1-1/2 cups turkey gravy
1 cup seasoned mashed potatoes

1. Place turkey in bottom of deep pie pan or shallow baking dish.
2. Mix together the celery, onions, carrots and peas; put on top of turkey.
3. Pour gravy on top of vegetables. Spoon mashed potatoes around edge of dish.
4. Bake 425° for 20 minutes or until hot all the way through.

Baked Ham and Noodles

1 tablespoon cooking oil
1/4 cup chopped onion
1/3 teaspoon paprika
1/4 cup flour
1-1/2 cup nonfat milk
2 cup cooked noodles
1/4 cup diced celery
2 cups diced, cooked ham
1/2 cup diced or shredded cheese

1. In a medium saucepan, sauté onion in oil.
2. Stir in the flour and paprika.
3. Add milk, stirring constantly until creamy.
4. Add noodles, celery and ham.
5. Pour into buttered 9 x 11 baking dish.
6. Top with cheese and bake at 350° for 30 minutes.

Serves 6. Nutrition facts per serving: calories 270 ~ fat 11 g ~ calories from fat 100 ~ sodium 590 mg ~
total carbohydrates 24 g ~ fiber 1 g

Turkey-Brocolli Casserole

3 cups (4 oz) noodles, uncooked
1 package (10 oz) frozen chopped broccoli
2 tablespoons margarine
2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/8 teaspoon pepper
2 cups milk
1 cup shredded cheddar cheese
3 cups sliced cooked turkey

1. Preheat oven to 350°.

2. Cook broccoli in saucepan according to package directions . Drain in colander. Reserve vegetables broth to use in soup. Spoon broccoli into baking dish.

3. In mixing bowl, combine soup, 1/2 cup of cheese, milk, mayonnaise, egg substitute and red pepper.

4. Spoon this mixture evenly over broccoli. Sprinkle with remaining cheese and paprika.

5. Bake at 350°F for 45 minutes.

Serves 8. Nutrition facts per serving: calories 431 ~ fat 5 g ~ calories from fat 35 ~ sodium 721 mg ~ carbohydrate 12 g ~ fiber 3 g.

Turkey Cabbage Casserole

1 cup cabbage, shredded
1 cup uncooked rice
1/2 cup onions, chopped
2 cups cooked turkey meat, shredded
2 cups tomato sauce
1/2 teaspoon garlic powder
1/2 teaspoon oregano

Preheat oven to 350°.

1. Place shredded cabbage in a lightly greased 2-quart casserole dish.
2. Layer rice, onion and turkey over cabbage.
3. Combine tomato sauce, garlic and oregano in a small bowl.
4. Pour over turkey, rice and cabbage casserole.
5. Cover and bake at 350°, about 1 hour.

Serves 4. Nutrition facts per serving: calories 320 ~ fat 2.5 g ~ calories from fat 25 ~ sodium 690 mg ~ total carbohydrate 47 g ~ fiber 3 g

Chicken(Turkey) Soup

1 tablespoon margarine
1/2 cup chopped celery
1/4 cup chopped onion
4 tablespoons flour
1 quart chicken broth (stock)
1-1/2 cups cooked chicken (or turkey), cubed or diced
- salt and pepper to taste
1/2 cup shredded cheese
1 cup evaporated milk, skim

1. Cook the celery and onion lightly in butter.
2. Stir in flour until smooth.
3. Add broth, chicken and seasonings.
4. Stir until blended.
5. Just before serving, add cheese and milk.
6. Heat until cheese melts.
7. DO NOT BOIL!

Serves 7. Nutrition facts per serving: calories 156 ~ fat 7 g ~ calories from fat 61 ~ sodium 695 mg ~ total carbohydrate 9 g ~ fiber 0 g

Shepard's Pie

1 medium onion, chopped
1 pound ground beef
- salt and pepper to taste
1 can (11 oz) condensed tomato soup, undiluted
2-1/2 cups cooked green beans
6 servings prepared instant potato flakes
1 egg, beaten

1. Preheat oven to 350°.
2. Grease a 1-1/2 quart casserole dish.
3. In a large frying pan, brown onion and beef.
4. Salt and pepper to taste.
5. Drain meat and place in casserole dish.
6. Pour soup over ground beef and top with green beans.
7. Mound potatoes on top.
8. Brush with beaten egg.
9. Bake for 30 Minutes.

Serves 6. Nutrition facts per serving: calories 250 ~ fat 4.5 g ~ calories from fat 40 ~ sodium 630 mg ~ total carbohydrate 34 g ~ fiber 4 g

Potatoe Cheese Puff

3 eggs
3 cups prepared instant mashed potatoes
1/2 small onion, chopped
2 cups cubed cheese
1/4 cup fluid milk or prepared nonfat dry milk

1. Beat eggs.
2. Add remaining ingredients to egg mixture.
3. Pour into 9 X 12 inch baking dish.
4. Bake at 375° for 40 to 45 minutes. Puff is done when knife inserted comes out clean.

Serves 6. Nutrition facts per serving: calories 240 ~ fat 10 g ~ calories from fat 90 ~ sodium 920 mg ~ total carbohydrate 22 g ~ fiber 0 g.

Mexican Mashed Potatoes

2 cups water
3/4 cup skim milk or prepared nonfat dry milk
2 cups potato flakes
3 tablespoons fat-free sour cream
1/2 cup shredded cheddar or Montrey Jack cheese
1 teaspoon chili powder
1 teaspoon garlic salt or 1/2 teaspoon garlic powder

1. In medium saucepan, bring water to a boil.
2. Remove from heat and stir in milk and potato flakes with fork.
3. Stir in sour cream followed by cheese, chili powder and garlic.

Serves 6. Nutrition facts per serving: calories 90 ~ fat 3 g ~ sodium 90 mg ~ carbohydrate 13 g ~ fiber 0 g.

Bean Salad

1 can (15 oz) black beans
1 can (15 oz) kidney beans
1/2 cup chopped onions
1 cup (frozen or drained canned)
1/2 cup low fat zesty Italian dressing
- Season to taste

1. Drain and rinse beans (you can substitute bean types).

2. Mix all ingredients together and chill.

3. Add any other combinations to this you like (mandarin oranges, broccoli florets, other chopped fruit).

Serves 8. Nutrition facts per serving: calories 140 ~ fat 2 g ~ calories from fat 20 ~ sodium 470 mg ~ carbohydrate 22 g ~ fiber 7 g

Creamy Potato Soup

10 cups water
3-1/2 cups nonfat dry milk
3 beef bouillon cubes
3-1/2 cups instant potato granules
3 cups vegetables (corn, chopped carrots, celery, etc.)
- dash of pepper, nutmeg, parsley flakes & garlic

1. Mix water and dry milk in a large pan.
2. Heat on low heat.
3. Dissolve bouillon cubes in milk.
4. Stir in potato flakes.
5. Add vegetables and seasonings.
6. Simmer for 20 minutes, stirring occasionally.

Serves 10. Nutrition facts per serving: calories 420 ~ fat 1 g ~ sodium 960 mg ~ carbohydrate 87 g ~ fiber 7 g

Vegetables and Macaroni & Cheese

1 package (14 oz) macaroni & cheese
2 cups mixed vegetables (chopped broccoli, corn, peas, cut green beans, sliced carrots or diced green peppers)
1 teaspoon dried parsley

1. Prepare macaroni & cheese according to package directions. Note: Frozen or raw vegetables - add to the pasta cooking in water for the last 3 to 5 minutes of cooking time. Canned vegetables - add to the prepared macaroni & cheese, gently stir.

2. Sprinkle with parsley.

Serves 6 (as a side dish). Nutrition facts per serving: calories 240 ~ fat 7 g ~ calories from fat 60 ~ sodium 570 mg ~ carbohydrate 34 g ~ fiber 2 g

Corn & Green Bean Casserole

1 can (16 oz) green beans, drained
1 can )16 oz) corn, drained
1 small onion, diced
1 can low-sodium condensed cream of chicken soup
3 slices whole wheat bread, crumbs
1/4 cup grated Parmesan cheese
2 tablespoons margarine, melted

1. Preheat oven to 375°. Grease 1-1/2 quart baking dish.
2. Combine beans, corn, onion and soup in bowl.
3. Pour mixture into baking dish.
4. Combine bread crumbs, cheese and margarine.
5. Top mixture with bread crumb mixture.
6. Bake, uncovered, until hot and bubbly, about 20-30 minutes.

Serves 6. Nutrition facts per serving: calories 190 ~ fat 7 g ~ calories from fat 60 ~ sodium 780 mg ~ total carbohydrate 23 g ~ fiber 4 g

Quick Quesadilla

2 tortillas, 6-inch
2 tablespoons reduced-fat cheddar cheese, shredded
1/4 cup cooked chicken or turkey, chopped (optional)

1. Place tortilla on microwave safe plate.
2. Sprinkle with cheese.
3. If using chicken or turkey, place on top of cheese.
4. Place second tortilla on top.
5. Microwave for 20 seconds on high or spray outside tortillas with squirt of margarine and brown in skillet on stovetop.
6. Serve with salsa.

Serves 1. Nutrition facts per serving: calories 280 ~ fat 10 g ~ calories from fat 90 ~ sodium 590 mg ~ carbohydrate 27 g ~ fiber 0 g

Is your canned pumpkin, plain pumpkin or a pumpkin pie mix?

Before you start making a recipe that calls for canned pumpkin, make sure you read the can label. Some canned pumpkin is plain and some canned pumpkin is actually pumpkin pie mix.

1. Solid canned pumpkin only has pumpkin in it.

2. Pumpkin pie mix has not only the pumpkin but also pumpkin pie spices and sugar.

To change plain canned pumpkin into pumpkin pie mix, combine the following ingredients:

• 1 pound solid pack pumpkin
• 2-1/2 teaspoons pumpkin pie spice
• 1/2 cup firmly packed brown sugar

No Bake Pumpkin Pie

1 package (3.5 oz) instant vanilla pudding
1 cup skim milk
1/2 cup canned pumpkin
1/4 cup sugar
2 teaspoons pumpkin pie spice
1 graham cracker pie crust

1. Mix instant pudding with milk.
2. Shake or stir until pudding is set.
3. Stir in pumpkin, sugar and pumpkin pie spice until well blended.
4. Pour into graham cracker pie crust.
5. Refrigerate until serving time.

Makes 8. Nutrition facts per serving: calories 240 ~ calories from at 70 ~ fat 8 g ~ sodium 400 mg ~ carbohydrate 40 g ~ fiber 1 g.

Pumpkin Pie

Crust

1 cup sifted enriched flour
1 teaspoon baking powder
2 tablespoons shortening
1/3 cup milk
1/2 teaspoon salt

Filling

1 can (16 oz) solid pack pumpkin
4 egg whites
1/3 cup sugar
2 tablespoons brown sugar
2 teaspoons pumpkin pie spice
1-2/3 cups water
1/2 cup instant non-fat dry milk

1. Thoroughly grease a 9 inch pan.
2. Sift together flour and baking powder.
3. Cut in shortening.
4. Add milk to make a soft dough and knead lightly.
5. Press into pan so that the crust will be as thin as possible.
6. Build up the crust around the edges of the pan because the pie will puff while it is baking.
7. Combine filling ingredients and mix until smooth.
8. Pour filling into the un-baked pie crust.
9. Bake at 425° for 15 minutes.
10. Reduce temperature of the oven to 350° without opening the oven door and bake for another 45 minutes, or until knife inserted in the center comes out clean.

Cool to room temperature.

Serves 8. Nutrition facts per serving: calories 170 ~ calories from fat 30 ~ fat 3.5 g ~ sodium 280 mg ~ carbohydrate 30 g ~ fiber 3 g

Pumpkin Nut Bread

2 cups flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup solid pack pumpkin
1 cup sugar
1/2 cup milk
2 eggs
1/4 cup softened butter or margarine
1 cup chopped pecans

1. Sift together flour, baking powder, soda, salt and spices.
2. Combine pumpkin, sugar, milk and eggs in mixing bowl.
3. Add dry ingredients and butter.
4. Mix until well blended.
5. Stir in nuts.
6. Spread in well greased 9 x 5 x 3 loaf pan.
7. Bake at 350° for 40-55 minutes or until toothpick inserted comes out clean.
8. For 2 loaves, use 1 can (16 oz) pumpkin and double remaining ingredients.
9. Bread may be frozen.

Serves 8. Nutrition facts per serving: calories 330 ~ fat 16 g ~ calories from fat 140 ~ sodium 560 mg ~ carbohydrate 46 g ~ fiber 3 g

Banana-Pineapple Delight

1-1/2 cups graham cracker crumbs
1/3 cups reduced-fat margarine
2 bananas (sliced paper thin)
1 package (8 oz) reduced-fat cream cheese
1-1/2 cups skim milk
1 package (4 servings) sugar-free instant vanilla pudding
1 can (20 oz) crushed pineapple (juice packed), drained
1/2 tub of an 8 oz frozen light whipped topping

1. Mix graham cracker crumbs and reduced-fat margarine with fork or pastry cutter until margarine is cut into crumbs.
2. Wet fingers and press mixture into bottom of baking dish. No baking is required.
3. Slice bananas very thin and spread evenly over crumb mixture.
4. Beat softened cream cheese until very smooth and gradually add milk, beating until smooth. Add pudding mix and beat 1 minute or until mixture begins to thicken. Spoon evenly over bananas and spread with rubber scraper.
5. Spread drained crushed pineapple over pudding layer.
6. Refrigerate at least one hour, but refrigerating three or more hours is best.
7. Cut into 16 slices and serve chilled. Garnish with a teaspoon of thawed whipped topping.

Makes 16 servings. Nutrition facts per serving: calories 170 ~ fat 6 g ~ sodium 260 mg ~ carbohydrate 25 g ~ fiber 1 g.

Fruit Pudding

2 cups pineapple chunks (in its own juice)
2 bananas, sliced
1 can (2 cups) peaches, drained
2 cups grapes, halved
1 package (3-3/4 oz) instant vanilla pudding

1. In medium bowl, combine all fruit including pineapple juice.
2. Stirring slowly, sprinkle instant pudding into mixture.
3. If using sugar-free pudding, mix pudding and juice well before adding fruit.
4. Let stand 5 minutes to thicken.

Makes 6 servings 1/2 cup each. Nutrition facts per serving: calories 220 ~ fat 0.5 g ~ calories from fat 5 ~ sodium 290 mg ~ carbohydrate 56 g ~ fiber 2 g.

Broccoli and Cheese Casserole

2 packages (10 oz) frozen chopped broccoli
2 cans (10.5 oz) low-fat cream of mushroom soup
1 cup shredded reduced-fat cheddar cheese, divided
1/4 cup skim milk
1/4 cup reduced-fat mayonnaise
1/2 egg substitute
- dash red pepper
- Hungarian paprika (optional)

1. Preheat oven to 350°.
2. Cook broccoli according to package directions in saucepan. Drain in colander. Reserve vegetable broth to use in soup.
3. Spoon broccoli into baking dish.
4. In mixing bowl, combine soup, 1/2 cup cheese, milk, mayonnaise, egg substitute and red pepper.
5. Spoon mixture evenly over broccoli. Sprinkle with remaining cheese and paprika.
6. Bake at 350° for 45 minutes.

Makes 8 servings. Nutrition facts per serving: calories 131 ~ calories from fat 35 ~ fat 5 g ~ cholesterol 7 mg ~ sodium 721 mg ~ carbohydrate 12 g ~ fiber 3 g ~ protein 8 g. Exchanges: 2 vegetable, 2 fat. Carbohydrate units: 1.

Corn Salad

1 can (11 oz) whole kernel corn, drained
1 cup celery, finely chopped
1/2 small bell pepper, finely chopped
1 teaspoon mild onion, finely chopped
1/2 cup reduced-fat mayonnaise or reduced-fat mayonnaise-type salad dressing
1/2 teaspoon lemon juice
1/2 teaspoon prepared mustard
- black pepper to taste

1. Prepare and mix vegetables together in medium mixing bowl.

2. In small bowl, mix together dressing ingredients.

3. Stir salad dressing into vegetables. Cover tightly and chill.

Serves 8. Nutrition facts per serving: calories 62 ~ calories from fat 21 ~ fat 1 g ~ cholesterol 0 mg ~ sodium 241 mg ~ carbohydrate 13 g ~ fiber 1 g ~ protein 1 g. Exchange: 1 starch. Carbohydrate Units: 1.

Pumpkin, Raisin, Pecan Braid

1 cup canned pumpkin
1/4 cup brown sugar
1 teaspoon cinnamon
1 teaspoon ginger
1 can (8 oz) low-fat crescent rolls
1/8 teaspoon nutmeg
1 egg, separated
1/4 cup chopped pecans
1/4 cup raisins
- cooking spray

Glaze

1/4 cup cold water
2 teaspoons cornstarch
- dash salt
- sugar replacement equal to 1 cup sugar
1 teaspoon vanilla extract

1. Heat oven to 350°. Spray cookie sheet with cooking spray.
2. Combine pumpkin, brown sugar, spices and egg yolk. Add pecans and raisins.
3. Unroll dough onto cookie sheet, sealing perforations to form one 13 x 7 inch rectangle. Spread filling down center, to within about 2 inches of edges.
4. With scissors, make cuts 1 inch apart along sides of dough. Fold these strips at an angle across filling. Beat egg white until foamy and brush over braid.
5. Bake for 25 to 30 minutes. Immediately remove from cookie sheet.
6. To make glaze, blend water and cornstarch. Pour into saucepan. Add salt.
7. Boil until clear and thickened. Remove from heat. Add sugar replacement and vanilla, stirring to dissolve. Pour over braid. Slice into 6 pieces.

Makes 6 servings. Nutrition facts per serving: calories 250 ~ fat 10 g ~ calories from fat 37 ~ sodium 315 mg ~ carbohydrate 35 g ~ cholesterol 35 mg. Exchange: 2 starch, 2 fat. Carbohydrate Units: 2

Cranberry Salad

1 can (9 oz) crushed unsweetened pineapple, juice packed*
1 package (3 oz) sugar-free cherry gelatin
1 tablespoon lemon juice
- sugar substitute equivalent to 1/4 cup sugar
1 cup fresh cranberries, ground
1 small orange, peeled, quartered and ground
1 cup celery, chopped
1/2 cup pecans or other nuts, broken into pieces (optional)

* Do not use fresh or frozen pineapple in this recipe! It will not allow the gelatin to jell.

1. Drain pineapple and save juice. Set pineapple aside for later use.
2. Combine pineapple juice with water to equal 2 cups liquid. Prepare gelatin according to package label using juice-water mixture for the liquid.
3. Once gelatin is dissolved, stir in lemon juice. Chill until partially set.
4. In a separate bowl, combine the pineapple, sugar substitute, cranberries, orange, celery and nuts. Add this mixture to the partially set gelatin and stir until blended.
5. Pour into large mold or individual molds. Chill until firm.

Makes 8 servings. Nutrition facts per serving: calories 88 ~ fat 5 g ~ calories from fat 51 ~ sodium 22 mg ~ carbohydrate 11 g ~ fiber 2 g . Exchanges: 1 fruit. Carbohydrate Units: 1

Angel Cake with Berries

1 package (4 serving size) vanilla sugar-free pudding mix
1-1/2 cups skim milk
2 teaspoons vanilla or almond extract
1 already baked angel food cake
1 carton (8 oz) fat-free frozen whipped topping, thawed
1-1/2 cup frozen, unsweetened raspberries or strawberries
- cooking spray

1. At least 3 hours before serving, prepare pudding according to package directions, but use only 1-1/2 cups skim milk.
2. Add vanilla or almond extract to pudding; mix well and chill.
3. At least 2 hours before serving, slice angel food cake into thin strips with serrated knife.
4. Fold half of thawed whipped topping into chilled pudding.
5. Spray 9 x 9 inch dish lightly with cooking spray. Place a third of the cake slices in bottom of dish. Cover with a third of the pudding then sprinkle with a third of the frozen berries.
6. Repeat to make 3 layers. Spread remaining whipped topping over top of dessert. Chill at least 2 hours before serving. Cut into 12 squares and serve cold.

Makes 12 servings. Nutrition facts per serving: calories 84 ~ fat 0 g ~ calories from fat 0 ~ sodium 264 mg ~ total carbohydrate 18 g ~ fiber 1 g. Exchanges: 1 starch. Carbohydrate Units: 1

Double Corn Bread

1 cup cornmeal
1/2 cup all purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
2 egg whites (or 1/4 cup egg substitute)
1/2 cup non-fat sour cream
2 tablespoons canola oil
1 can (8.5 oz) creamed corn
- cooking spray

1. Preheat oven to 425°.
2. Combine cornmeal, flour, baking powder and baking soda in large mixing bowl. Mix well. Separate eggs or measure egg substitute and place in small bowl. Add sour cream, oil and creamed corn and mix well.
3. Add corn mixture to dry ingredients and stir only enough to dampen flour.
4. Spray muffin tins or 9 x 9 inch pan with cooking spray.
5. Spoon batter into muffin tin or pan. Spray top lightly with cooking spray.
6. Bake muffins for 20 minutes; pan for 25 minutes. Remove from oven and serve warm.
7. Cut bread into 12 servings.

Makes 12 servings. Nutrition facts per serving: calories 107 ~ fat 4 g ~ calories from fat 33 ~ cholesterol 4 mg ~ sodium 75 mg ~ carbohydrate 16 g ~ fiber 1 g ~ protein 3 g. Exchanges: 1 starch, 1 fat. Carbohydrate units: 1.

Cocoa

3 cups nonfat dry milk powder
2/3 cup cocoa powder
3/4 cup powdered sugar

1. Combine ingredients and mix well.
2. Store in an airtight container.

OPTIONAL FLAVORINGS:

Raspberry - add 1 teaspoon unsweetened raspberry drink mix.
Mocha - add 1/4 cup instant coffee.
Mexican - add 1 teaspoon ground cinnamon.

To serve HOT:

1. Combine 1/3 cup mix with 3/4 cup boiling water in a cup or mug.
2. Stir to dissolve mixture.

To serve COLD:

1. Combine 1/3 cup mix with 3/4 cup boiling water in a cup or mug.
2. Stir to dissolve mixture.
3. Cool 15 minutes, then pour over ice.

Serves 14. Nutrition facts per serving (without flavorings): calories 57 ~ fat 0 g ~ calories from fat 5 ~ sodium 29 mg ~ carbohydrate 13 g ~ fiber 1 g

Chocolate Peanur Butter Frozen Bars

2 packages (1.3 oz each) sugar-free chocolate pudding instant or cook and serve type)
3-1/2 cups skim milk
1/4 cup peanut butter
27 graham cracker squares (2-1/2")

1. Mix pudding according to package directions, except use 3-1/2 cups milk. Beat in peanut butter.
2. Line a 9"x13" pan with half the graham cracker squares. Three squares will have to be cut in half to line the pan.
3. Spread pudding mixture over graham crackers. Top with remaining crackers.
4. Freeze for four hours.
5. Cut into squares and remove from pan.
6. Store in a plastic bag in the freezer.

Makes 13 servings. Nutrition facts per bar: calories 130 ~ fat 4 g ~ calories from fat 35 ~ sodium 280 mg ~ carbohydrate 19 g ~ fiber 1 g ~ protein 5 g. Cost: per recipe—$4.70, per serving—$.36.

Rainbow Veggie Salad

1 can (15.5 oz) red kidney beans, drained and rinsed
1 can (15.5 oz) black beans, drained and rinsed
3 carrots, scrubbed and sliced
1 small yellow squash, washed and sliced
1 small zucchini, washed and sliced
1/2 cup light Italian dressing
1/2 teaspoon pepper

1. Mix all the vegetables together in a large bowl.
2. Pour dressing over vegetables.
3. Sprinkle with pepper.
4. Stir gently, coating all vegetables.
5. Cover and refrigerate at least 8 hours.

Makes 12 servings, 2/3 cup each serving. Nutrition facts per serving: calories 90 ~ fat 2 g ~ calories from fat 20 ~ sodium 250 mg ~ carbohydrate 14 g ~ fiber 5 g ~ protein 4 g. Cost: per recipe—$ 3.27, per serving—$ .33

Candies Yams

1-1/2 cups yams
1/4 cup brown sugar, packed
1 teaspoon flour, sifted
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon orange peel
1 teaspoon soft, unsalted tub margarine
1/2 cup orange juice

1. Preheat oven to 350°F.
2. Cut yams in half and boil until tender, but firm (about 20 minutes). When cool enough to handle, peel and slice into 1/4 inch thickness.
3. Combine sugar, flour, salt, cinnamon, nutmeg and grated orange peel.
4. Place half of sliced yams in medium sized casserole dish. Sprinkle with spiced sugar mixture.
5. Dot with half the amount of margarine.
6. Add second layer of yams, using the rest of the ingredients in the order above. Add orange juice.
7. Bake uncovered for 20 minutes.

Makes 6 servings, 1/4 cup per serving. Nutrition facts per serving: calories 90 ~ fat 1 g ~ calories from fat 5 ~ sodium 105 mg ~ carbohydrate 21 g ~ fiber 1 g ~ protein 1 g. Cost: per recipe—$.71, per serving—$0.12.

Apple Slice Pancakes

1 Granny Smith apple
1-1/4 cups any type pancake mix
1/2 teaspoon cinnamon
1 egg
2 teaspoons canola oil
1 cup low-fat milk

1. Lightly coat a griddle or skillet with cooking spray and heat over medium heat.
2. Peel, core and thinly slice apple into rings.
3. In a large mixing bowl, combine ingredients for pancake batter. Stir until ingredients are evenly moist. (Small lumps are ok! Over-mixing makes pancakes tough.)
4. For each pancake, place apple ring on griddle and pour about 1/4 cup batter over apple ring, starting in the center and covering the apple.
5. Cook until bubbles appear. Turn and cook other side until lightly brown.

Helpful hints: To test the griddle to see if it is hot, sprinkle it with a few drops of water. When the drops sizzle and dance, you are ready to cook! The easiest way to pour the batter onto the hot griddle is to use a 1/4 cup measuring cup for each pancake. If the first pancake is too brown, lower the heat.

Makes 6 servings, 2 pancakes per serving. Nutrition facts per serving: calories 160 ~ fat 4 g ~ calories from fat 35 ~ sodium 360 mg ~ carbohydrate 24 g ~ fiber 1 g ~ protein 5 g. Cost: per recipe—$1.42, per serving—$0.24.

Healthier Apple Crisp

Topping

1/4 cup whole wheat flour
2/3 cup old-fashioned oats
1/2 cup packed light brown sugar
1 teaspoon ground cinnamon
1/8 teaspoon salt
1/4 cup canola oil

Filling

3 pounds apples, peeled, cored & cut into 1/4 inch slices
1 tablespoon fresh lemon juice
1 teaspoon ground cinnamon*
1/2 teaspoon ground nutmeg*
2 tablespoons sugar
1-1/2 tablespoons all-purpose flour

*1 1/2 teaspoons apple pie spice may be used in place of the cinnamon and nutmeg.

1. Preheat oven to 375°F. For the topping: Combine the ingredients in a medium bowl, and work together with a fork or with your fingertips until the ingredients are moistened.

2. For the filling: combine the apple slices, lemon juice, cinnamon and nutmeg in a large bowl. Add the sugar and flour, and toss to blend.

3. Spray an 8x8 inch baking dish with cooking spray. Transfer the apple mixture to the dish. Sprinkle to topping over the apples. Bake crisp until the apples are tender and the topping is golden brown, about 40 minutes. Let cool for 10 minutes before serving.

4. Serve warm or at room temperature, with a scoop of ice cream, if desired.

Makes 9 servings. Nutrition facts per serving: calories 266 ~ fat 8 g ~ sodium 39 mg ~ carbohydrate 50 g ~ fiber 2 g ~protein 2 g.