• 1 lb. firm tofu, drained and cut into 1/2 inch slices
• 2 tsp. unsalted butter
• 1 cup barbecue sauce
• 2 whole wheat pitas, cut in half

Pat tofu dry with paper towels. Melt butter in a heavy nonstick skillet over medium high heat. Sauté tofu 5 minutes, stirring frequently until golden. Add barbecue sauce. Remove from heat when sauce is just heated throughout. Stuff into pita loaves.

Per serving: calories 217, fat 6.9g, 28% calories from fat, cholesterol 5mg, protein 11.9g, carbohydrates 28.7g, fiber 3.1g, sugar 7.7g, sodium 718mg, diet points 4.8.

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

• 1 lb. broccoli florets
• 2 tsp. unsalted butter
• 1/4 cup onions, chopped
• 1/2 cup celery, chopped
• 1/4 cup canned mushrooms, drained and chopped
• 1/2 cup vegetable stock
• 1 tsp. Italian herb seasoning
• 1/2 cup plain breadcrumbs

Preheat oven to 350°F. Place broccoli in a steamer basket over boiling water. Cover and steam 4-5 minutes or until just tender. Drain and keep warm. Melt butter in a heavy nonstick skillet over medium heat. Sauté onions, celery and mushrooms 4-5 minutes or until tender. Stir in stock and seasoning. Add salt and pepper to taste. Simmer another 2 minutes. Stir in broccoli. Transfer mixture to a lightly oiled baking dish. Top with breadcrumbs and bake 15 minutes.

Per serving: calories 113, fat 3.2g, 24% calories from fat, cholesterol 5mg, protein 5.6g, carbohydrates 17.9g, fiber 4.5g, sugar 3.2g, sodium 237mg, diet points 2.1.

• 1 cup vegetable or chicken stock
• 1 cup water
• 1 cup long grain rice
• 1-1/2 cups frozen peas, thawed
• 1 tsp. unsalted butter

Combine stock and water in a saucepan over medium-high heat. Stir in rice, and salt and pepper to taste and bring to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add peas to rice without stirring. Cover and simmer 5 minutes, or until rice is tender and liquid is absorbed. Remove from heat and let sit 5 minutes. Add butter and fluff with a fork.

Per serving: calories 227, fat 1.6g, 6% calories from fat, cholesterol 3mg, protein 6.5g, carbohydrates 45.9g, fiber 3.9g, sugar 3.6g, sodium 125mg, diet points 4.4.

• 2 ounces unsweetened chocolate, chopped
• 2 Tbs. unsalted butter, room temperature
• 1/2 cup sugar
• 3/4 cup all purpose flour
• 2 eggs, beaten
• 1/4 cup lowfat milk, room temperature
• 1 tsp. vanilla extract
• 1/4 tsp. salt (necessary)
• 1/2 cup chopped walnuts
• 2 Tbs. confectioner's sugar

Preheat oven to 350°F. Melt chocolate in a double boiler over simmering water. Set aside to cool. Using an electric mixer, beat butter with sugar until pale and fluffy in a large mixing bowl. Add next 5 ingredients and the melted chocolate. Mix thoroughly. Stir in walnuts. Pour into a buttered 9 inch baking dish and bake 20 minutes or until tester comes out clean when inserted in center. Remove from oven and dust with confectioner's sugar. Cool slightly.

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 151, fat 8.3g, 47% calories from fat, cholesterol 37mg, protein 3.6g, carbohydrates 17.4g, fiber 1.2g, sugar 10.0g, sodium 26mg, diet points 4.0.