• 4 slices of bacon, coarsely chopped
• 1-1/4 onions, chopped
• 3/4 celery rib, chopped
• 2 cloves garlic, crushed
• 1-1/4 lbs. canned black-eyed peas, drained
• 1-1/4 cups instant rice
• 1 cup water
• 1 cup chicken stock

Heat a heavy nonstick skillet over medium high heat. Sauté bacon about 5 minutes, stirring frequently until browned and crisp. Remove with a slotted spoon and drain on paper towels. Discard all but 2 tsp. drippings. Add onions, celery and garlic to bacon drippings and sauté about 3 minutes, until just softened. Add beans, rice, water and stock. Season with salt and pepper to taste and bring to a boil over high heat. Cover pan, remove from heat and let stand about 5 minutes, until rice is tender. Serve with bacon pieces and pepper sauce.

Per serving: calories 286, fat 3.8g, 12% calories from fat, cholesterol 6mg, protein 12.9g, carbohydrates 50.1g, fiber 6.0g, sugar 6.5g, sodium 755mg, diet points 5.3.

• 1-1/4 tsp. unsalted butter
• 3/4 medium onion, chopped
• 2 cloves garlic, crushed
• 2 Tbs. all purpose flour
• 1 cup skim milk
• 13 ounces frozen chopped spinach, thawed and squeezed dry
• 1 Tbs. plus 1 tsp. fresh lemon juice
• 3/4 tsp. lemon zest
• 2 Tbs. plus 2 tsp. bottled real bacon pieces
• 1 Tbs. plus 1 tsp. grated Parmesan cheese

Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion and garlic about 6 minutes until tender. Add flour and cook 2 minutes, stirring frequently. Gradually whisk in milk. Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken. Reduce heat to low and stir in remaining ingredients, except cheese. Season with salt and pepper to taste. Cook until heated through. Serve sprinkled with Parmesan cheese.

Per serving: calories 110, fat 2.9g, 22% calories from fat, cholesterol 9mg, protein 8.3g, carbohydrates 14.8g, fiber 3.9g, sugar 5.2g, sodium 290mg, diet points 2.2.

• 2 cups yellow cornmeal
• 1 cup all purpose flour, sifted
• 1/4 cup plus 2 Tbs. sugar
• 1 Tbs. baking powder
• 3/4 tsp. salt (necessary)
• 1/2 tsp. baking soda
• 1/2 cup unsalted butter, chilled, cut into small pieces
• 1-1/2 cups buttermilk
• 1 tsp. vanilla extract
• 3 large eggs

Preheat oven to 400°F. Butter bottom and sides of a 10 inch cast iron skillet or 9x9 inch baking pan. Mix first 6 ingredients in a food processor. Cut in butter until mixture resembles coarse meal. Beat buttermilk, vanilla and eggs in a large bowl. Add milk mixture to dry ingredients and process until just blended. Transfer to prepared pan. Bake about 30 minutes, until golden on top and tester comes out clean when inserted into center. Cool in pan on rack.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

Per serving: calories 250, fat 10.1g, 36% calories from fat, cholesterol 92mg, protein 6.1g, carbohydrates 33.8g, fiber 2.0g, sugar 8.2g, sodium 113mg, diet points 5.9.

• 3 apples, cored and cubed
• 1/4 lb. seedless grapes
• 1 banana, thinly sliced
• 1 celery rib, finely chopped
• 1/2 lb. pineapple chunks, drained
• 1/4 cup chopped walnuts
• 1 Tbs. honey
• 1-1/2 cups vanilla yogurt

Combine all ingredients in a bowl. Let stand 20 minutes before serving.

Per serving: calories 299, fat 6.6g, 18% calories from fat, cholesterol 5mg, protein 8.1g, carbohydrates 58.0g, fiber 5.7g, sugar 49.6g, sodium 73mg, diet points 5.9.