BARLEY AND CORN CASSEROLE

Ingredients

3 garlic cloves, minced
1 c. chopped onion
2/3 c. chopped carrots
1 tbls cooking oil
3 c. low sodium chicken broth
1 c. regular pearl barley
1/8 tsp pepper
2 c. frozen corn, thawed
1/2 c. chopped fresh parsley

Directions

In a skillet over med. heat, saute the garlic, onion and carrots in oil til
tender. Transfer to a sprayed 2qt. baking dish. Add broth, barley and
pepper. Mix well. Cover and bake at 350 deg. for 1 hr.

Stir in corn and parsley. Cover and bake 10-15 min. more til barley is
tender and corn is heated thru.

Makes: 12 Servings

Per 1/2 c. serving: 108 cal., 2 g fat, 36 mg sodium

Raisin-Bran Muffins

Ingredients:

3/4 cup whole-wheat flour
1 and 1/2 cups unbleached white flour
1 cup sugar
2 and 1/2 teaspoons baking soda
1 teaspoon salt
3 cups raisin-bran cereal
2 cups low-fat buttermilk
1/4 cup canola oil or vegetable oil
1/4 cup maple syrup
egg plus 2 whites

Instructions:

A cinch to bake, these homemade muffins are much healthier than store-bought,
and they freeze beautifully. To defrost, just pop in the microwave on high for
30 seconds.

Prep time: 10 minutes
Bake time: 15 minutes
Yield: 24 muffins

1. Heat oven to 425F. Coat 24 muffin-tin cups with cooking spray. In a large
mixing bowl, combine flours, sugar, baking soda, and salt. Mix in cereal.

2. In medium bowl, whisk together buttermilk, oil, maple syrup, egg, and egg
whites. Pour into dry ingredients and mix just until combined.

3. Spoon 1/4-cup batter into each prepared muffin cup. Bake 15 minutes, or until
toothpick inserted into center of muffins comes out clean. Transfer to wire rack
to cool, or enjoy while still warm from the oven.

Nutrition per muffin: 136 cal.; 3 g pro.; 3 g fat; 25 g carb.; 32 mg calcium; 1
mg iron; 1 g fiber.

Sweet and Sour Shrimp

Ingredients

8 ounce can pineapple chunks
1/3 cup brown sugar, packed
1/3 cup cider vinegar
1 Tablepoon grated ginger root
2 garlic cloves, chopped
1 large carrot, sliced
2 Tablespoons low sodium soy sauce
1 cup water
3 Tablespoons cornstarch
1/2 cup water
10 - 15 large cooked shrimp
1 sweet red peper, sliced
1 green pepper, sliced
3 cups cooked rice

Directions

Drain pineapple, reserve juice and set pineapple aside. In large sauce pan over high heat, combine juice, brown sugar, vinegar, ginger root, garlic, carrots, soy sauce and water; bring to boil for 1 minute. Reduce heat to low, cover and simmer for 5 minutes or until carrots are tender; stir occasionally. In blender, combine cornstarch and water. Mix on high for 1 minute or until smooth. Stir mixture into sauce. Add shrimp, pineapple, and peppers. Raise heat to high, and stir constantly. Bring to boil. Reduce heat to medium and simmer, uncovered for 8 minutes. Serve over rice.

Makes 8 servings

Low-Fat Cheese Muffins

Ingredients

1 cup (250 ml) buttermilk
1 egg
1+1/2 tbs (22 ml) vegetable oil
1 cup (250 ml) unbleached all-purpose flour
1/4 cup (60 ml) whole wheat flour
1 tsp (5 ml) baking powder
1/2 tsp (2 ml) baking soda
1/4 tsp (1 ml) salt
6 Tbs (90 ml) freshly grated Parmesan cheese
1/2 tsp (2 ml) dried rosemary leaves, crushed

Directions

Beat together the buttermilk, egg, and oil. In another bowl sift together the flours, baking powder, baking soda, and salt. In another bowl combine the cheese and rosemary, and add this mixture to the flour mixture, reserving about 1 tablespoon (15 ml) for topping the muffins. Pour the liquid mixture into the flour mixture and stir just enough to combine. Pour the batter into 12 lightly oiled muffin cups and sprinkle the reserved cheese mixture on top. Bake in a preheated 400F (200C) oven for 15 to 20 minutes, until a toothpick inserted in the center comes out clean. Cool on a wire rack.

Makes 12 muffins.