Low Fat Potato Latkes.

You don't have to wait for Hanukkah to enjoy potato latkes. These low fat latkes are delicious any time. To make them crispy, be sure to squeeze out as much moisture as you can, and preheat the cookie sheet before placing the latkes on it. Enjoy these low fat potato latkes with fat-free sour cream and applesauce.
INGREDIENTS:
1 1/2 pounds Yukon Gold or Russet Potatoes
1 medium onion
1/4 cup flour
2 egg whites
Freshly ground black pepper
PREPARATION:
Preheat oven to 450 degrees. Peel, cut and shred potatoes and onion, using either a grater or a food processor.
Place a large cookie sheet in hot oven.
Empty shredded potatoes and onion into a colander and squeeze out as much excess moisture as you can. Transfer potato and onion mixture to a large bowl. Add flour, egg whites and black pepper, and combine well with a fork.
Remove cookie sheet from oven. Coat with nonstick cooking spray
Form 2-2 1/2-inch flattened rounds with the potato mixture and place on hot cookie sheet.
Return cookie sheet to oven and cook for 7-8 minutes each side, until crisp and golden.
Makes 12-15 latkes.
Serves 4-5
Per Serving: Calories 192, Calories from Fat 2, Total Fat 0.5g (sat 0g), Cholesterol 0mg, Sodium 39mg, Carbohydrate 41.1g, Fiber 3.8g, Protein 6.6g

Low Fat Brownies.

When you need that chocolate fix, these low-fat brownies should hit the spot. Although not as dense as full-fat brownies, they're still full of chocolatey goodness, with no odd aftertaste, which some low-fat brownies seem to have. These are perfect for kids' lunchboxes or as an after-school treat.
INGREDIENTS:
1/2 cup all-purpose flour
1/2 cup Dutch Process Cocoa
1/2 tsp baking powder
1/2 cup sugar
1/8 tsp salt
2 tbsp canola oil
4 ounces unsweetened applesauce
2 tsp vanilla extract
1 egg, lightly beaten
2 egg whites
PREPARATION:
Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with cooking spray.
Whisk flour, cocoa, baking powder, sugar and salt in a small bowl. In a medium bowl, combine oil, applesauce, vanilla, egg and egg whites. Gradually stir in dry ingredients to wet ingredients until well combined. Pour into baking pan and bake for 20 minutes, until sides pull away from edge of pan. Cool in pan and cut into 16 squares.
Makes 16 brownies
Per brownie: Calories 74, Calories from Fat 21, total Fat 2.4g (sat 0.6g), Cholesterol 13mg, Sodium 45mg, Carbohydrate 11.6g Fiber 1g, Protein 1.7g

Turkey Soup.

This soup is an ideal way to use some of that leftover holiday turkey. Use rice or pasta here, and add more veggies if you like. Leeks, if you have them, are particularly good with this soup. This is just a basic recipe, which can easily be adapted.
INGREDIENTS:
6 cups fat free, low sodium chicken broth (or defatted turkey stock from the carcass)
1/2 cup pasta noodles or rice
1 large carrot, diced
1 celery stalk, sliced
1 cup cooked white-meat turkey
ground black pepper
PREPARATION:
Bring broth to a boil in a large saucepan, then reduce to a simmer. Add pasta or rice, followed by carrots and celery. Simmer for 20 minutes or until rice is cooked and vegetables are tender. Add cooked turkey and simmer for a further 5 minutes.

Season with pepper. Ladle into 6 bowls and serve.
Per serving: Calories 111, Calories from Fat 8, Total Fat 0.8g (sat 0.2g), Cholesterol 16mg, Sodium 100mg, Carbohydrate 16.2g, Fiber 1.1g, Protein 9.5g

Roasted Butternut Squash.

This is a naturally low fat fall side dish that would make a great accompaniment to a Thanksgiving dinner. Sometimes squash are hard to cut, but you can make this task easier by piercing it with a fork, then popping it in the microwave for 60 seconds before cutting into it.
INGREDIENTS:
1 small butternut squash (2 lbs)
1 tsp ground cinnamon
1/4 cup orange juice
1/4 cup maple syrup
PREPARATION:
Preheat oven to 400 degrees. Using a sturdy knife, cut off the top of the butternut squash near the stem, then cut the butternut squash in half lengthwise. Scoop out seeds and membranes. Halve again, making four wedges.

Place wedges cut side up in a large glass baking dish. Sprinkle cinnamon on top. Combine orange juice and maple syrup and drizzle over squash wedges. Cover with foil and roast for 45 minutes. Spoon syrup over wedges before serving.
Serves 4
Per Serving: Calories 166, Calories from Fat 5, Total Fat 0.5g (Sat 0.1g), Cholesterol 0mg, Sodium 11mg, Carbohydrate 35.3g, Fiber 3.8g, Protein 3.4g

Low Fat Shrimp Pasta Salad.

Enjoy this low fat shrimp pasta salad at lunch, on a picnic or for a light supper. It's a nice dish for a warm summer's day.
INGREDIENTS:
6-ounces rotini pasta
1 cup frozen peas
6 ounces green beans, cut into pieces
2 vine-ripe tomatoes, halved vertically, then thinly sliced
3/4 pound cooked shrimp

Dressing
1/4 cup fat-free mayonnaise
1/4 cup plain low fat yogurt
1 tbsp nonfat milk
1 tsp dried mixed herbs
Freshly ground black pepper
PREPARATION:
Cook pasta according to package instructions. Add peas to pasta water after two minutes of cooking time. Drain and cool pasta and peas. Cook green beans for 5 minutes in a pot of boiling water. Drain, then plunge into a bowl of iced water to retain color and stop cooking process. Drain again.
Assemble salad in a large bowl. Make creamy low-fat dressing by combining mayonnaise, yogurt, herbs and black pepper. Pour over salad and toss well. Add another tablespoon of nonfat milk if you prefer a thinner dressing.
Serves 4
Per Serving: Calories 319, Calories from Fat 30, Total Fat 3.1g (sat 0.5g), Cholesterol 130mg, Sodium 306mg, Carbohydrate 45.7g, Fiber 5.4g, Protein 26.5g

Chicken Salad.

Some chicken salads drip with rich, creamy dressing-and weigh in with the expected number of calories from fat. Others boast virtuously lean figures but lack taste. Here are two that strike a balance. We start by grilling the leanest part of the bird, the breast (if time is short, you can purchase grilled chicken breast strips), then layer on flavor with a low-fat dairy product or olive oil, vinegar, fruit, and fresh herbs.
Chicken Salad in Pineapple Boats
PREP TIME: About 35 minutes
MAKES: 4 servings
1 pineapple (4 1/4 to 4 1/2 lb.), rinsed
1 pound grilled boned, skinned chicken breasts (recipe at right), cool or cold
2 cups red or black seedless grapes (1 lb.), rinsed and drained
1/4 cup reduced-fat sour cream
3 tablespoons lemon juice
2 tablespoons dry white wine (or 1 tablespoon white wine vinegar)
1/4 teaspoon sugar
3 tablespoons chopped fresh mint leaves
Salt and pepper
Fresh mint sprigs (optional)
1. Cut unpeeled pineapple lengthwise into quarters. With a small, sharp knife, cut between flesh and peel of each quarter to release fruit in 1 piece; reserve shell. Trim core from fruit and discard. Cut fruit into 1/2-inch chunks and place in a large bowl.
2. Cut chicken into 1/4-inch-thick strips 2 to 3 inches long. Add chicken and grapes to pineapple in bowl.
3. In a small bowl, whisk sour cream, lemon juice, wine, and sugar until smooth. Stir in chopped mint. Pour dressing over fruit and chicken and mix to coat. Add salt and pepper to taste.
4. Set each pineapple shell, cut side up, on a dinner plate. Spoon 1/4 of the chicken salad into each shell, letting excess spill onto plate. Garnish with mint sprigs, if desired.
Per serving: 426 cal., 16% (70 cal.) from fat; 38 g protein; 7.8 g fat (2.4 g sat.); 54 g carbo (5.2 g fiber); 101 mg sodium; 101 mg chol.
Chicken and Pear Spinach Salad
PREP AND COOK TIME: About 20 minutes
MAKES: 4 servings
1/3 cup slivered almonds
1 pound grilled boned, skinned chicken breasts (recipe at right), cool or cold
1 firm-ripe pear (3/4 lb.)
1/2 cup balsamic vinegar
2 tablespoons extra-virgin olive oil About 1/2 teaspoon garlic salt
3/4 pound baby spinach leaves (4 qt.), rinsed and crisped
1/2 cup dried cranberries
1/4 cup thinly sliced green onions (including tops)
1/3 cup crumbled feta cheese Pepper
Spice crisps (recipe follows)
1. In a 6- to 8-inch frying pan over medium heat, stir nuts until golden, about 6 minutes. Let cool.
2. Cut chicken into 1/4-inch-thick strips 2 to 3 inches long. Rinse pear and cut lengthwise into quarters. Trim core from each quarter and discard; thinly slice quarters lengthwise.
Grilled Chicken Breasts
PREP AND COOK TIME: About 10 minutes
NOTES: If making up to 1 day ahead, cover and chill.
MAKES: About 1 pound cooked chicken; 4 servings
(1.) Rinse 4 boned, skinned chicken breast halves (about 5 oz. each); pat dry Trim off and discard any excess fat.
(2.) Set breasts on an oiled grill 4 to 6 inches above a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook chicken, turning once, until no longer pink in center of thickest part (cut to test), 7 to 9 minutes. Serve hot or cold.
Per serving: 187 cal., 20% (37 cal.) from fat; 35 g protein; 4.1 g fat (1.1 g sat.); 0 g carbo (0 g fiber); 84 mg sodium; 96 mg chol.
(3.) In a large bowl, mix vinegar, olive oil, and 1/2 teaspoon garlic salt. Add spinach, cranberries, green onions, almonds, chicken, and 3/4 of the pear slices. Mix gently to coat.
(4.) Spoon 1/4 of the salad onto each of 4 dinner plates. Top portions equally with remaining pear slices and sprinkle with cheese. Add garlic salt and pepper to taste. Serve with spice crisps.
Per serving: 645 cal., 29% (189 cal.) from fat; 47 g protein; 21 g fat (4.5 g sat.); 71 g carbo (9.5 g fiber); 1,056 mg sodium; 106 mg chol.
Spice Crisps
PREP AND COOK TIME: About 18 minutes
NOTES: If making up to 1 day ahead, cool and store airtight at room temperature.
MAKES: 8 crisps; 4 servings
(1.) In a small bowl, mix 1/2 teaspoon each chili powder, ground coriander, and garlic salt.
(2.) Split 4 (6-in, diameter) pocket breads apart to make 8 rounds. Lay rounds, rough side up and slightly apart, on two 12- by 15-inch baking sheets. Brush tops lightly with a total of 1 tablespoon white wine vinegar; sprinkle evenly with spice mixture.
(3.) Bake in a 375[degrees] regular or convection oven until rounds are crisp and lightly browned, 8 to 10 minutes. Serve warm or cool.
Per serving: 167 cal,, 4.3% (7.2 cal.) from fat; 5.5 g protein; 0.8 g fat (0.1 g sat.); 34 g carbo (1.1 g fiber); 504 mg sodium; 0 mg chol.