Serves 6

• 1 cup rice
• 2 Tbsp oil
• ½ tsp cumin
• ¼ green pepper
• 1 clove garlic, minced
• 1 ½ Tbsp onion, chopped
• 1 tsp salt
• 1 tomato, chopped
• 2 cups water
• 2 tsp chicken bouillon
• ½ tsp liquid smoke flavoring

Fry rice in fat until opaque and lightly golden. Add rest except water, bouillon, and smoke flavoring; fry until liquid is evaporated. Add remaining ingredients, bring to boil, then simmer covered 20 minutes.

Per serving: 161 calories, 5g fat, 3g protein, 26g carbohydrate, 1g fiber, 370mg sodium.

Serves 6

• 1 onion, chopped
• 2 Tbsp butter
• 12 ounces cottage cheese
• 8 ounces cream cheese
• 2 tsp basil
• ½ tsp salt
• 1/8 tsp ground black pepper
• 1 egg
• 2 cans condensed reduced fat cream of mushroom soup
• ⅓ cup 1% low-fat milk
• 1 clove garlic
• ½ cup white wine
• ½ pound scallops
• ½ pound flounder fillets or crab meat
• ½ pound shrimp, peeled and deveined
• 16 ounces lasagna noodles
• 2 ounces mozzarella cheese, shredded
• 2 Tbsp Parmesan cheese, grated

Cook lasagna noodles in large pot of boiling salted water until al dente. Drain and rinse with cool water.

Sauté onion in butter. Cool, then add cottage cheese, cream cheese, basil, salt, pepper, and egg.

In a second bowl, combine mushroom soup, milk, garlic, wine, scallops, fish (or crab), and shrimp.

Assemble thin layer seafood sauce, 1/5 noodles (4 per layer), ½ cheese mixture, 1/5 noodles, ½ seafood mixture, 1/5 noodles, ½ cheese mixture, 1/5 noodles, ½ seafood mixture, and remaining noodles. Top with a bit of reserved seafood sauce.

Cover with foil, bake 350°F for 60 minutes. Remove foil, top with Parmesan and mozzarella, cook 15 minutes longer. Let stand 10 minutes.

Serves 4

• 1 ⅓ Tbsp olive oil
• 1 cup chopped onion
• ¼ tsp crushed red pepper
• 4 cloves garlic, minced
• 1 ½ cups chopped tomato, seeded and peeled
• 1 cup dry white wine
• 3 Tbsp shredded basil
• 2 tsp shredded Parmesan cheese
• 2 Tbsp fresh parsley
• 6 ounces smoked salmon, cut in ½″ pieces
• ½ pound linguine, cooked

Heat oil in large nonstick skillet over medium-high heat. Add the onion, pepper and garlic, sauté 5 minutes. Stir in tomato and wine, cook 10 minutes or until slightly reduced. Add basil, Parmesan, parsley and salmon; cook 1 minute or until thoroughly heated. Remove from heat; add linguine, and toss well.

Per serving 413 calories, fat 11g, protein 18g, carbohydrate 51g, fiber 3g.

• ½ lb bacon
• 2 large onions sliced thin
• 1 cup firmly packed brown sugar
• ½ cup apple cider vinegar
• 1½ tsp dry mustard
• 2 cans dry butter beans
• 1 can green lima beans
• 1 can kidney beans
• 1 large can New England style baked beans

Fry bacon in wide frying pan, remove and crumble. Drain all but ¼ cup of drippings. Add onions, separating into rings. Stir in brown sugar, mustard and vinegar, then cook over medium heat stirring occasionally until reduced by half (10-15 min). Drain butter, lima and kidney beans. Combine with undrained baked beans in a 3-3 ½ qt casserole. Add onion-vinegar mixture and all but 2 Tbsp bacon. Stir gently until blended. Can refrigerate and keep up to one day.

Bake covered at 350° F until hot and bubbly, approximately 1 ¼ to 1 ½ hours. Garnish with reserved bacon.

makes 10-12 servings.