• 3/4 tsp. unsalted butter
• 3/4 tsp. oil
• 4 boneless pork loin chops, 1/2 inch thick
• 2/3 cup onion, chopped
• 3-1/2 Tbs. carrots, peeled and chopped
• 2/3 cup plus 3 Tbs. chicken stock
• 1 Tbs. plus 1 tsp. sugar
• 1 Tbs. plus 1 tsp. red wine vinegar
• 1/3 cup cranberries

Heat butter and oil in a heavy nonstick skillet over medium high heat. Brown chops 1 minute per side. Set aside. Sauté onions and carrots 5-7 minutes until brown and tender. Return chops to pan and add stock. Cover, reduce heat to low and simmer 10-12 minutes, until pork is cooked throughout. Remove chops and keep warm. Add remaining ingredients. Cook 4-5 minutes until cranberries pop. Return chops to skillet and cook until pork is heated throughout. Serve sauce over chops.

Per serving: calories 170, fat 6.1g, 33% calories from fat, cholesterol 54mg, protein 19.7g, carbohydrates 8.3g, fiber 0.9g, sugar 6.8g, sodium 226mg, diet points 4.2.

The recommended wines are: Gewürztraminer, Burgundy, or Cabernet Sauvignon.

• 1 cup quick or old fashioned oatmeal, uncooked
• 1/2 cup skim milk
• 2-1/2 cups all purpose flour
• 1 cup brown sugar, firmly packed
• 1 Tbs. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. ground cinnamon
• 1/4 tsp. salt (necessary)
• 1-1/2 cups carrots, shredded
• 1/2 cup raisins
• 1 cup unsweetened crushed pineapple, undrained
• 4 egg whites, or 2 whole eggs
• 1/4 cup vegetable oil
• 1 tsp. vanilla extract

Preheat oven to 350°F. Lightly spray bottom only of a 9x5 inch loaf pan with nonstick cooking spray. Combine oatmeal and milk in a bowl. Mix well and set aside. Combine flour and next 5 ingredients in another bowl and mix well. Stir in carrots and raisins. Combine reserved oatmeal mixture with pineapple (including juice), and remaining 3 ingredients. Mix well. Add to dry ingredients and mix just until dry ingredients are moistened. Pour into prepared pan. Bake 60-75 minutes, or until tester inserted in center comes out clean and crust is golden. Cool 10 minutes and remove from pan. Cool completely.

This recipe serves 16 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 16 only.

Per serving: calories 200, fat 4.1g, 18% calories from fat, cholesterol 0mg, protein 4.2g, carbohydrates 37.9g, fiber 1.7g, sugar 20.0g, sodium 65mg, diet points 4.5.

• 1-1/4 lbs. potatoes, peeled and cut into 1 inch cubes
• 1/4 cup vegetable stock
• 1 onion, finely chopped
• 1 tsp. paprika
• 3/4 cup plain lowfat yogurt
• 1/2 cup fat-free mozzarella cheese, or fontina cheese, grated

Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until tender. Combine stock and onions in a heavy nonstick skillet over medium heat. Sauté onions 5-6 minutes or until golden and liquid is evaporated. Remove from heat and stir in paprika. Turn on broiler. Combine potatoes, onions, yogurt, salt and pepper to taste in a bowl. Mash thoroughly and spread evenly in a shallow baking dish. Sprinkle cheese over top and broil about 3 minutes, or until cheese just turns golden. Serve warm.

Per serving: calories 185, fat 1.0g, 5% calories from fat, cholesterol 4mg, protein 10.5g, carbohydrates 34.0g, fiber 3.2g, sugar 7.8g, sodium 199mg, diet points 3.7.

• 2 tsp. olive oil
• 3/4 onion, chopped
• 2 tsp. chilli powder
• 3/4 tsp. dry mustard
• 1-2/3 cups canned stewed tomatoes, with juice
• 13 ounces canned white beans, drained, 1/3 cup mashed
• 1-3/4 Tbs. molasses
• 1-3/4 cups water

Heat oil in a heavy saucepan over medium high heat. Sauté onions about 3 minutes, stirring until softened. Stir in chilli powder and mustard and cook another minute. Add tomatoes and their juice. Stir in remaining ingredients and bring to a boil over high heat. Reduce heat to medium and simmer 8 minutes, uncovered. Break up tomatoes with the back of a spoon. Season with salt and pepper to taste.

Per serving: calories 190, fat 3.1g, 14% calories from fat, cholesterol 0mg, protein 8.3g, carbohydrates 34.4g, fiber 6.3g, sugar 13.8g, sodium 173mg, diet points 3.3.

The recommended wines are: Fumé Blanc, Beaujolais, or Chianti.

• 1 lb. broccoli florets
• 1 Tbs. unsalted butter
• 2 Tbs. lemon juice

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until broccoli is bright green and tender. Remove from steamer basket. Add remaining ingredients and pepper to taste.

Per serving: calories 59, fat 3.3g, 43% calories from fat, cholesterol 8mg, protein 3.4g, carbohydrates 6.4g, fiber 3.3g, sugar 2.3g, sodium 30mg, diet points 1.3.

• 6 ounces packaged coleslaw
• 1/3 cup raisins
• 3 Tbs. nonfat mayonnaise
• 3 Tbs. nonfat plain yogurt
• 2 apples, cored and coarsely shredded

Combine all ingredients and salt to taste in a bowl. Toss gently to combine. Chill and serve.

Per serving: calories 129, fat 1.5g, 9% calories from fat, cholesterol 4mg, protein 1.9g, carbohydrates 30.0g, fiber 3.2g, sugar 20.6g, sodium 99mg, diet points 2.6.

• 2 eggs
• 2/3 cup light sour cream
• 1 tsp. almond extract
• 1/4 tsp. vanilla extract
• 1-2/3 cups cake flour, sifted
• 1 cup sugar
• 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/3 cup sliced almonds
• 1/2 tsp. salt (optional)
• 3/4 cup unsalted butter, softened
• 1 lb. fresh raspberries, sweetened to taste if desired

Preheat oven to 350°F. Butter and flour an 8 inch baking pan. Line bottom with wax paper and set aside. Combine eggs, 3 Tbs. sour cream, almond extract, and vanilla in a mixing bowl. Beat with an electric mixer until mixed thoroughly. Set aside. Combine next 6 ingredients in another bowl. Beat with an electric mixer at low speed. Add butter and remaining sour cream. Beat until dry ingredients are moistened. Increase speed to medium and beat 1-1/2 minutes. Gradually add egg mixture, one third at a time. Mix thoroughly. Transfer batter to baking pan. Smooth surface with a spatula. Bake 35-40 minutes or until a tester comes out clean when inserted in center. Cool cake on a wire rack 10 minutes. Loosen edges of cake with a knife. Transfer cake to a platter. Serve with raspberries.

This recipe serves 16 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 16 only.

Per serving: calories 213, fat 11.7g, 48% calories from fat, cholesterol 50mg, protein 3.1g, carbohydrates 25.0g, fiber 2.4g, sugar 16.3g, sodium 30mg, diet points 5.2.

• 6 ounces cream cheese, softened
• 2 Tbs. sugar
• 3 Tbs. honey
• 1/4 tsp. lemon zest
• 1 9 inch graham cracker pie crust
• 4 cups fresh strawberries, hulled and halved
• 1 cup purchased strawberry glaze

Combine cream cheese, sugar, honey and lemon zest in a bowl. Beat with an electric mixer on medium speed until smooth. Spread along bottom of crust. Arrange strawberries, cut sides down, on top of cream cheese filling in concentric circles until surface of pie is filled. Pour strawberry glaze evenly over fruit. Refrigerate several hours, or until glaze is just set.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 378, fat 15.2g, 35% calories from fat, cholesterol 23mg, protein 3.6g, carbohydrates 60.8g, fiber 2.7g, sugar 51.7g, sodium 251mg, diet points 8.8.