NAVY BEAN SOUP

Ingredients:
1 (16-oz.) package dried navy beans                                           1 T. reduced-calorie
2 quarts water                                                                                    margarine, melted
1 1/2 cups diced onion                                                                2 cups canned tomatoes
1/4 cup diced celery                                                                       drained ( I use petite diced)
                                                                                                  1 tsp salt

Steps in Preparation:
1. Sort and wash beans; place in a large Dutch oven. Cover with water 2 inches above beans; soak           overnight. Drain beans.
2. Combine beans and 2 quarts water; bring to a boil. Cover, reduce heat, and simmer 2 hours.
3. Saute' onion and celery in margarine until tender; add onion mixture, tomato, and salt to bean mixture, stirring well.
4. Simmer, uncovered, 1 hour or until beans are tender.

Yield: 11 servings

Serving Size: 1 cup                                                    Calories: 160
Carbohydrate: 30 gm                                                 Fiber: 8 gm
Protein: 9 gm                                                             Sodium: 238 mg
Fat: 1 gm                                                                   Cholesterol: 0 mg

OATMEAL COOKIES

Ingredients
1 1/2 cups all-purpose flour                                Sugar substitute to equal 1/2 cup sugar
1/2 tsp. baking soda                                            I use Splenda: 1 packet=2 tsps.
1/4 tsp. salt                                                        3/4 c. reduced-calorie margarine
1 1/2 cups quick-cooking oats,                            softened
       uncooked                                                   3 T. cold water

Steps in Preparation:
1. Combine first 5 ingredients in a large bowl. Cut margarine into dry mixture with a pastry blender until mixture resembles coarse meal. Sprinkle cold water evenly over surface; stir with a fork until dry ingredients are moistened.
2. Roll dough to 1/4-inch thickness on wax paper. Cut into 46 rounds with a 1 inch cookie cutter. Place cookies on nonstick cookie sheets.
3. Bake at 375 F. for 12 minutes or until lightly browned. Remove to wire racks, and let cool completely.

Yield: 46 cookies

Serving size: 2 cookies                              Calories: 80
Carbohydrate: 11 gm                                Fiber: 1 gm
Protein: 2 gm                                            Sodium: 114 mg
Fat: 3 gm                                                 Cholesterol: 0 mg

SQUASH CASSEROLE

Ingredients:
1 pound yellow squash                                    1 egg
1/2 c. chopped onion                                      Vegetable cooking spray
1/4 c. chopped green pepper                          2 T. cracker crumbs
2 T. reduced-calorie mayonnaise                    1/4 (1 oz.) shredded reduced-fat Cheddar cheese
1 tsp. salt
2 (4 oz.) jars diced pimiento, drained

Steps in Preparation:
1. Cook squash in boiling water to cover in a medium saucepan 15 minutes or until tender. Drain and mash.
2. Combine onion and next 5 ingredients in a medium bowl, stirring well. Stir in squash.
3. Spoon squash mixture into a 2 qt. casserole coated with cooking spray. Sprinkle with cracker crumbs.
4. Bake at 325 F. for 25 minutes. Top with cheese. and bake an additional 5 mintes or until cheese melts.

Yield: 8 servings

Serving Size: 1/2 cup                     Calories: 42
Carbohydrate: 4 gm                      Fiber: 1 gm
Protein: 2 gm                                Sodium: 360 mg
Fat: 2 gm                                     Cholesterol: 37 mg

STUFFED BUTTERNUT SQUASH

Ingredients:
1 med. burrtenut squash                         1/4 tsp. salt
1/2 c. water                                           1/8 tsp. ground cinnamon
1 c., finely chopped apple                      1/8 tsp. ground ginger
1/4 c. chopped onion                             1/8 tsp. pepper
2 tsp. reduced-calorie margarine, melted 1/8 tsp. apple pie spice
1/2 c. 1% low-fat cottage cheese

Preparations:
1. Cut squash in half lengthwise, and remove seeds. Place halves, cut sied down, in an 11 x 7 x 2 inch baking dish. Pour water around squash, and bake at 350 F/ for about 450 minutes or until squash is tender.
2. Saute' apple and onion in margarine in a large non stick skillet until onion is tender. Stir in cottage cheese and next 4 ingredients. Remove from heat, and set aside.
3. Carefully scoop out squash pulp, reserving shells. Chop pulp.
4. Add squash pulp to apple mixture in skillet, stirring well. Spoon mixture into squash shells, and sprinkle with apple pie spice. Bake at 375 F. for 15 minutes or until toroughly heated.
yield: 8 servings

Serving size: 1/2 cup                   Calories: 55
Carbohydrate: 9 gm                    Fiber: 2 gm
Protein: 2 gm                              Sodium: 137 mg
Fat: 2 gm                                   Cholesterol: 1mg