• 2 lbs. chicken pieces
• 1 cup buttermilk
• 1 cup all purpose flour
• 3/4 tsp. garlic powder
• 2/3 cup vegetable oil

Combine chicken pieces and buttermilk in a large bowl. Cover and marinate in refrigerator 1 hour. Heat oil in a heavy nonstick skillet over medium high heat. Combine flour with garlic powder and salt and pepper to taste in a shallow pan. Dredge chicken pieces through seasoned flour, shaking off excess. Arrange chicken skin side down in hot oil. Repeat process with remaining pieces, being careful not to crowd chicken in skillet. Fry about 8 minutes or until lightly golden. Turn and fry another 5-7 minutes. Turn chicken again and continue cooking another 25-30 minutes, turning occasionally, until golden, crispy and cooked throughout. (Smaller pieces, such as wings will not need to cook as long.) Drain on paper towels.

Per serving: calories 353, fat 12.0g, 32% calories from fat, cholesterol 132mg, protein 53.3g, carbohydrates 4.5g, fiber 0.2g, sugar 0.6g, sodium 158mg, diet points 8.5.

The recommended wines are: Zinfandel, Sauvignon Blanc, or Merlot.

• 1 lb. potatoes, peeled and cut into 1 inch cubes
• 2 tsp. unsalted butter
• 1 onion, finely chopped
• 1 tsp. paprika
• 3/4 cup plain lowfat yogurt
• 1/8 tsp. salt (optional)

Place potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until tender. Melt butter in a heavy nonstick skillet over medium heat. Sauté onions 7-8 minutes or until golden. Remove from heat and stir in paprika. Combine potatoes, onions, yogurt, salt and pepper to taste in a bowl. Mash potatoes thoroughly before serving.

Per serving: calories 154, fat 2.9g, 16% calories from fat, cholesterol 8mg, protein 5.4g, carbohydrates 27.8g, fiber 2.5g, sugar 7.4g, sodium 41mg, diet points 3.3.

• 1/4 cup vegetable stock or water
• 1 lb. zucchini, quartered lengthwise and cut crosswise into 1 inch pieces
• 4 green onions, peeled and thinly sliced
• 1/4 tsp. salt (optional)
• 1-1/2 Tbs. cilantro or parsley, chopped
• 1 Tbs. lemon juice

Heat stock and zucchini in a heavy nonstick skillet over medium high heat. Reduce heat to medium low. Add onions and season with salt and pepper to taste. Simmer 4-5 minutes, or until zucchini is tender and liquid is evaporated. Stir in remaining ingredients and serve.

Per serving: calories 64, fat 0.4g, 5% calories from fat, cholesterol 0mg, protein 2.8g, carbohydrates 14.2g, fiber 3.6g, sugar 9.6g, sodium 24mg, diet points 1.1.

• 1/4 cup vegetable shortening, oil or drippings
• 1 cup yellow cornmeal
• 1 cup all purpose flour
• 2 Tbs. sugar, (optional)
• 1 Tbs. baking powder
• 1/2 tsp. salt, (optional)
• 1 cup milk
• 1 egg, beaten

Preheat oven to 425°F. Place vegetable shortening in 10 inch ovenproof skillet, or 8 inch square baking pan. Heat in oven 3 minutes, tilting skillet to coat bottom evenly. Meanwhile, combine dry ingredients. Stir milk and egg until blended. Stir in melted shortening and mix thoroughly. Pour batter into hot skillet. Bake 20-25 minutes, or until wooden pick inserted in center comes out clean.

Per serving: calories 170, fat 6.7g, 35% calories from fat, cholesterol 22mg, protein 3.7g, carbohydrates 23.9g, fiber 1.4g, sugar 3.9g, sodium 50mg, diet points 4.2.

• 1/2 cup blueberries, picked over
• 1/2 cup raspberries
• 1 cup strawberries, hulled and halved
• 3 oranges, peeled, pith removed and flesh chopped
• 2 Tbs. fresh mint, chopped
• 3/4 cup plain yogurt
• 2 Tbs. honey
• 1-1/2 Tbs. orange juice
• 1/4 tsp. nutmeg

Combine first 5 ingredients in a bowl. Mix remaining ingredients in another bowl. Chill until ready to serve. Serve berries topped with yogurt sauce.

Per serving: calories 140, fat 2.0g, 12% calories from fat, cholesterol 6mg, protein 3.3g, carbohydrates 30.4g, fiber 4.9g, sugar 25.7g, sodium 24mg, diet points 2.5.