Barley Minestrone with Pesto

Yield: 8 servings

1 cup chopped onions

1½ teaspoonsminced garlic

1½ cups diced unpeeled zucchini

1 cup diced unpeeled eggplant

½ cup diced carrots

4¾ cups vegetable stock or chicken stock

1 can (19 ounces) whole tomatoes, with juice

1½ cups diced peeled potatoes

1 cup canned cooked white kidney beans, rinsed and drained

1/3 cup pearl barley

2½ teaspoons dried basil

1 bay leaf

2 tablespoons pesto

3 tablespoons grated low-fat Parmesan cheese

In a large nonstick saucepan sprayed with vegetable spray,cook onions and garlic over medium-high heat for 2 minutes or until softened.Add zucchini, eggplant and carrots; cook for 5 minutes, stirring occasionally.

Add stock, tomatoes (with juice), potatoes, kidney beans,barley, basil, and bay leaf. Bringto a boil, breaking tomatoes with back of a spoon. Reduce heat to medium-low; cook,covered, for 45 minutes or until barley is tender.

Ladle soup into bowls. Spoon a dollop of pesto in center ofeach serving; garnish with Parmesan cheese

NUTRITION FACTS (PER SERVING):

Calories 135, Carbohydrate

28 Grams (g), Fiber 5 g, Protein

5 g, Total fat 1 g, Cholesterol

0 Milligrams (mg), Sodium 306 MG

Cajun Chicken Over Fettuccine

Yield: 6 servings

12 ounces fettuccine

12 ounces skinless, boneless
chicken breast cut into 2-inch strips

SPICE MIXTURE

1 teaspoon cayenne

1¾ teaspoons onion powder

1¼ teaspoons garlic powder

1 teaspoon paprika

1 teaspoon dried basil

¾ teaspoon dried oregano

2½ teaspoons unseasoned bread crumbs

SAUCE

2 teaspoons vegetable oil

1 teaspoon crushed garlic

¾ cup chopped onions

¾ cup chopped sweet green peppers

4 cups canned or fresh tomatoes, crushed

1½ teaspoons dried basil

1 teaspoon dried oregano

¼ teaspoon cayenne

Cook pasta in boiling water according to packageinstructions or until firm to the bite. Drain and place in serving bowl.

Prepare the spices: In a small bowl combine cayenne, onionand garlic powders, paprika, basil, oregano, and bread crumbs. Coat chicken inmixture.

In a medium nonstick skillet sprayed with vegetable spray,sauté chicken on medium heat until no longer pink, approximately 4 minutes. Addto pasta.

Make the sauce: In same skillet, heal oil; sauté garlic,onions, and green peppers for 5 minutes, until tender. Add tomatoes, basil,oregano, and cayenne. Simmer for 20 to 25 minutes. Pour over pasta, and toss.

NUTRITION FACTS (PER SERVING): Calories 379, Carbohydrate

66 Grams (g), Fiber 5 g, Protein 21 g,
Total fat 4 g, Cholesterol

26 Milligrams (mg), Sodium 462 mG

Individual Miniature Cheesecakes

Yield: 10 servings

1 cup 5% ricotta cheese

1 cup low-fat cottage cheese

1?3 cup granulated sugar

1 medium egg

¼ cup light sour cream

½ teaspoon cornstarch

1?8 teaspoon vanilla extract

Fruit purée (optional)

In a food processor, combine ricotta cheese, cottage cheeseand sugar; purée until smooth. Beat in egg. Blend in sour cream, cornstarch,and vanilla until well mixed. Divide batter among muffin cups. Set muffin tinin larger pan; pour in enough hot water to come halfway up the sides. Bake 30to 35 minutes or until tester inserted in center comes out clean. Remove fromwater bath; cool on wire rack. Chill.

Serve with fruit purée, if desired.

NUTRITION FACTS (PER SERVING): Calories 127, Carbohydrate 9Grams (g), Fiber 0 g, Protein 6 g, Total fat 8 g,Cholesterol 42 Milligrams (mg), Sodium 268 mg