Art:  basket of fruit and vegetables

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Lentil-Egg White Sandwich
from Omar Faruque of New York, NY

1/8 cup lentils (about 25 grams)

1 egg                             

1 tsp. vegetable oil

1/8 onion, finely chopped    

1/4 tsp. (or less) ground turmeric, ginger, cumin,

coriander, in a little water, mixed

3/4 cup water                        

4 slices sandwich bread         
     Wash the lentils, put in a non-stick pot, add the 3/4

cup water, and bring to a boil.  Reduce heat, spoon the

froth from the top, then add salt, oil, and the onions and

spice water.  Simmer uncovered for  hour or until the

lentils become very soft and pasty.  Separately boil the

egg, then slice it and remove the yolk.  Spread the egg

white and the lentil paste on bread; makes two sandwiches.  
     Yield:  2 servings (2 sandwiches); per serving:  220

calories, 11gm protein, 3gm fat, 38gm carbohydrate, 0.2gm


Lentil-Potato Chop
from Omar Faruque of New York, NY

1/4 cup lentils (about 50 grams)

1 small potato

1 1/2 cup water (to boil the lentils)

2 tbsp. (about 15 gm) beshan (ground chickpea) 

1 tbsp. bread crumbs

1/4 tsp. ground turmeric, garlic, chili, and black pepper,

in a little water, mixed 

1/2 tsp. cumin seeds

6 tsp. vegetable oil

1/8 of a small onion, finely chopped

1 tsp. peeled and finely chopped ginger
     Wash the lentils, and place in a non-stick pot.  Add

the water and some salt, and bring to a boil.  Reduce heat,

spoon the froth from the top, and add the spice water, and

simmer uncovered for 1/2 hour or more, stirring

occasionally, until the lentils become very soft and pasty. 

Separately boil the potato, then mash and mix it well with

the lentils; add the beshan, the cumin seeds, and the ginger

(also salt if needed); mix well.  Make four chops, roll each

on bread crumbs, then fry (both sides) in non-stick pan with

oil.  Serve hot.   
     Yield:  4 servings; per serving:  135 calories, 4.5gm

protein, 7.5gm fat, 13gm carbohydrate, 0.2gm fiber. 
     The following recipes appear in "Quick and Healthy

Recipes and Ideas For people who say they don't have time to

cook healthy meals" by Brenda J. Ponichtera, RD, published

by ScaleDown Publishing, of The Dalles, Oregon.


Clam Fettucini
12 oz. uncooked fettucini noodles (eggless)
3 cans (6.5 oz. each) minced clams, undrained
3 tsp. chopped garlic
1/2 tsp. dried thyme
1 tbsp. lemon juice
1/4 tsp. salt (optional)

     Cook noodles to package directions; drain.  Return to

pan and add remaining ingredients. Heat thoroughly; turn off

heat. Cover and let sit until liquid is absorbed, or if you

prefer more moisture, serve immediately.  Serve topped with

a sprinkle of Parmesan cheese.
     Yield:  about 7 cups (7 servings); One serving:  1 cup;

Calories per serving:  225; Exchanges: 2 starch, 1 lean


French Glazed Chicken 
     The orange glaze adds color as well as flavor to the

1 lb. skinless, boneless chicken breasts

1/4 cup low calorie French dressing

2 tbsp. low sugar apricot jam

1 tbsp. dried onion 

2 tbsp. water
     Arrange chicken in a 9-inch pan that has been sprayed

with non-stick coating.  Follow directions below for

microwave or conventional oven.
     Conventional Oven:  Preheat oven to 350 degrees. Bake,

uncovered, for 20 minutes.  Mix remaining ingredients and

spoon over chicken.  Return to oven for 10 minutes or until

chicken is done and glaze is heated.
     Microwave Method:  Cover with plastic wrap, venting one

corner.  Cook on high for 6-8 minutes, depending on

thickness of chicken.  Rotate 1/4 turn halfway through

cooking.  Drain any liquid.  Mix remaining ingredients and

spoon over chicken.  Cook for 1-2 minutes or until glaze is

     Yield:  4 servings; One serving:  1/4 recipe; Calories

per serving:  190; Exchanges:  4 very lean meat, 1


New York Cheesecake

24 oz. nonfat cream cheese (bar type) at room temperature

1/2 cup sugar

1/2 tsp. vanilla extract

1/2 tsp. almond extract

3/4 cup egg substitute (equal to 3 eggs)

2 tbsp. packaged cornflake crumbs (optional)

2 cups fresh fruit, sliced
     Preheat oven to 325 degrees. In a large bowl combine

cream cheese, sugar, vanilla and almond extracts. Using an

electric mixer, beat at high speed until blended.  On low

speed, beat in egg substitute.  Increase speed to high and

continue to beat until well-blended.
     Spray a 9-inch pie pan with non-stick cooking spray. 

Add cornflake crumbs (optional) to the pan and shake lightly

to coat bottom and sides with crumbs.  Pour in cream cheese

mixture; bake for 45 minutes or until center is set but not

firm.  Cool on wire rack.  Arrange fresh fruit on top of

cheesecake before serving.  This dessert should be stored in

the refrigerator several hours before serving.
     Yield:  12 servings (one serving = 1/12 cheesecake);

Per Serving:  94 calories, 14gm carbohydrate, 9gm protein,

0gm fat; Exchanges:  1 skim milk.  For a variation, try

doubling the recipe for a 9-inch spring form pan and bake

for one hour and 35 minutes.  Makes 24 servings.  One

serving is equivalent to the same nutritional value as for

one serving listed above.