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Printer Friendly    Text Version  Email Page Spring & Summer Recipes Top 10 Low Fat Spring Recipes from About: Low Fat Cooking Pea and Mint Soup, Halibut with Asparagus, Tomatoes and Rosemary, Herbed Roast Chicken, Lamb Chops with Mint Yogurt, Spring Salmon Salad, Farfalle with Asparagus and Cherry Tomatoes, Sole with Asparagus and New Potatoes, Herbed Pork Tenderloin, Key Lime Bars, Crème Brulee 1) Pea and Mint Soup Ingredients 2 tsp olive oil 1/2 cup shallots, finely chopped 1 pound frozen or fresh (shelled) green peas 1/4 cup fresh mint, chopped 1/4 cup fresh parsley, chopped 3 cups fat free, reduced sodium chicken broth (or vegetable broth) 4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish Preparation:  Preheat oven to 350 degrees. Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes. Transfer to a blender, reserving some of the liquid, and puree until smooth. Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired. Serve hot or cold, depending on the weather, and top with a dollop of low fat or fat free sour cream and mint sprigs. Per Serving Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g lowfatcooking.about.com 2) Halibut with Asparagus, Tomatoes and Rosemary Ingredients 1 pound of fresh asparagus 1 1/2 cups cherry or grape tomatoes, halved 2-3 sprigs fresh rosemary 4 6-ounce halibut fillets 1 tbsp extra-virgin olive oil Juice of 1 lemon Freshly ground black pepper Preparation:   Preheat oven to 400 degrees. Break woody ends off asparagus and lay stems in dish. Scatter cherry tomato halves on top. Lay rosemary sprigs on top. Place halibut fillets on bed of vegetables. Combine olive oil and lemon juice and drizzle over halibut. Sprinkle with black pepper, and roast uncovered for 18-20 minutes, until fish flakes with a fork. Serve with quinoa, couscous or whole grain rice. Serves 4. Per Serving: Calories 260, Calories from Fat 70, Total Fat 7.8g (sat 1.2g), Cholesterol 54mg, Sodium 99mg, Carbohydrate 8.8g, Fiber 3.2g, Protein 38.6g lowfatcooking.about.com 3) Herbed Roast Chicken Ingredients: 1 whole chicken (about 4 pounds) 1 tbsp olive oil 1 small onion, quartered 1 stalk celery but into quarters 1 tbsp freshly chopped thyme 1 tbsp freshly chopped sage 1 tbsp freshly chopped rosemary Freshly ground black pepper 1/4 cup fat-free, low-sodium chicken broth Preparation:  Preheat oven to 400 degrees. Remove giblets from chicken; rinse chicken and pat dry. Place onion and celery quarters inside the cavity. Place chicken breast side up on a rack in a shallow roasting pan. Rub oil over bird. Sprinkle herbs all over and add freshly ground pepper. Roast uncovered for about an hour and twenty minutes, basting frequently with juices and fat-free chicken broth, until an internal thermometer inserted into the thickest part of the thigh reads between 165 degrees and 180 degrees. Remove chicken from oven and allow to rest for 10 minutes. Serves 4. Per 3-ounce serving of skinless breast: Calories 133, Calories from Fat 27, Total Fat 3g (sat 0.8g), Cholesterol 72mg, Sodium 63mg, Carbohydrate 0g, Fiber 0g, Protein 26.4g Per 3-ounce serving of skinless dark meat Calories 167, Calories from Fat 74, Total Fat 8.3g (sat 2.2g), Cholesterol 79mg, Sodium 79mg, Carbohydrate 0g, Fiber 0g, Protein 23.3g http://lowfatcooking.about.com/od/poultrydishes/r/herbroastchicke.htm 4) Lamb Chops with Mint Yogurt Ingredients: 8 lamb loin chops (trimmed) 1/4 tsp salt 1/4 tsp black pepper Cooking spray 1 cup plain fat-free yogurt, drained 1 garlic clove, crushed 2 tbsp chopped fresh mint Preparation:  Preheat broiler and coat broiler pan with cooking spray. Season chops and place them on pan. Broil for about 5 minutes each side, or to desired degree of doneness. Meanwhile, stir yogurt, crushed garlic and mint together in a bowl. Serve chops with yogurt sauce on side, and wholegrain couscous and some peas. Makes 4 servings (2 chops each). Per 2-chop serving: Calories 312, Calories from Fat 121, Total Fat 13.5g (sat 4.8g), Cholesterol 152mg, Sodium 156mg, Carbohydrate 0.3g, Fiber 0g, Protein 47.5g http://lowfatcooking.about.com/od/meatandpoultry/r/lambchop1104.htm 5) Spring Salmon Salad Ingredients: 1 medium head of red lettuce 2 hard cooked eggs, yolks removed 2 medium, vine-ripe tomatoes cut into wedges 1 cup cooked asparagus tips 1 small red onion, thinly sliced 1 small yellow pepper, cut into strips 1 7.5 ounce can of pink salmon For the Vinaigrette Dressing: 1 tbsp extra-virgin olive oil 1/4 cup balsamic vinegar 2 tbsp water 11/2 tsp Dijon mustard 1 garlic clove, crushed Preparation:   Rinse and dry lettuce leaves. Tear into pieces and divide among four bowls or plates. Combine chopped cooked egg whites, tomato, asparagus, onion and pepper. Arrange on top of lettuce. Drain salmon and flake on top of vegetables. In a small bowl, whisk vinaigrette ingredients together until emulsified. Drizzle a little over each plate or bowl. Serves 4. Per Serving (without dressing): Calories 148, Calories from Fat 40, Total Fat 4.4g (sat 0.9g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 11.4g, Fiber 3.1g, Protein 15.7g Salad with dressing: Calories 191, Calories from Fat 70, Total Fat 7.8g (sat 1.4g), Cholesterol 23mg, Sodium 386mg, Carbohydrate 14.6g, Fiber 3.1g, Protein 15.7g http://lowfatcooking.about.com/od/fishandseafood/r/salmonsalad.htm 6) Farfalle with Asparagus and Cherry Tomatoes Ingredients: 1 tbsp olive oil 1/4 cup minced shallots 2 garlic cloves, crushed 1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces 1 pint cherry tomatoes, halved 12 ounces farfalle (bow tie) pasta 1/4 cup fresh basil, finely chopped Freshly ground black pepper 1/4 cup freshly grated parmesan cheese Preparation:   Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes. Stir in basil and sprinkle with pepper. Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well. Serves 6. Serve with some crusty bread or a green salad on the side Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g http://lowfatcooking.about.com/od/vegetablesandvegetarian/r/Farfalleaspar.htm 7) Sole with Asparagus and Potatoes Ingredients: 1 pound small potatoes, sliced 2 tsp olive oil 1 1/4 pounds sole fillets 1 pound asparagus, ends broken off 2 tbsp lemon juice Black pepper to taste Preparation:   Preheat oven to 400 degrees. Place potato slices in a 9-inch by 13-inch baking dish. Drizzle oil over potatoes and toss. Spread in a single layer after coating in oil. Place potatoes in oven for 30 minutes, until tender. Lay fish fillets on a flat surface. Divide asparagus spears among the fillets before rolling up the fish. Place sole and asparagus roll-ups on top of the cooked potatoes. Drizzle lemon juice over the fish; cover with foil and bake for 15 minutes, until the fish flakes easily with a fork and asparagus is crisp tender. Serves 4 Per Serving: Calories 246, Calories from Fat 35, Total Fat 3.8g (sat 0.7g), Cholesterol 57mg, Sodium 102mg, Carbohydrate 26.2g, Fiber 4.2g, Protein 26.6g http://lowfatcooking.about.com/od/fishandseafood/r/soleasparpot.htm 8) Herbed Pork Tenderloin Ingredients: 1 pound pork tenderloin 1/4 cup finely chopped mixed fresh herbs such as rosemary, thyme, sage and parsley Freshly ground black pepper Preparation:   Preheat oven to 450 degrees. Trim pork tenderloin of excess fat. Spray pork briefly with nonstick cooking spray. Rub with fresh herb mixture. Place pork in a small, shallow roasting pan, tucking thin end of tenderloin under to ensure even roasting. Roast for 20-25 minutes, until an internal thermometer reads 155 degrees Fahrenheit, and the juices run clear. Allow to stand for 10 minutes, allowing the temperature to reach 160 degrees. Slice thinly. Serves 4 Per Serving: Calories 132, Calories from Fat 35, Total Fat 3.9g (sat 1.3g), Cholesterol 72mg, Sodium 58mg, Carbohydrate 0.3g, Fiber 0.2g, Protein 23.9g http://lowfatcooking.about.com/od/meatdishes/r/herbedpork.htm 9) Low Fat Key Lime Bars Ingredients: 1 1/2 cups low fat graham cracker crumbs (about 5 ounces) 2 tbsp brown sugar Butter-flavored cooking spray 8-ounces light tub cream cheese 1 tbsp lime zest 1 14-ounce can fat-free sweetened condensed milk 1/3 cup lime juice (3 or 4 regular limes) Preparation:  Preheat oven to 350 degrees. Combine cracker crumbs with brown sugar. Lay a sheet of foil in a 8 x 8 square baking pan, with the sides overhanging the edges. Tuck sides under. Spray foil-lined base with butter-favored cooking spray. Press crumb mixture into pan. Briefly spray cooking spray on top, and press again. In a medium bowl, beat light cream cheese until softened. Add lime zest and condensed milk. Beat until smooth. Add lime juice and beat until well blended. Pour lime mixture on to crumb base. Bake for 25-30 minutes, until center is just set and edges pull away a little. Allow to cool. Chill for at least 2 hours. Cut into 16 bars. These bars are creamy and tangy. The creaminess comes from the light cream cheese and fat-free condensed milk filling. Do not use evaporated fat-free milk in this recipe. Per Bar: Calories 144, Calories from Fat 24, Total Fat 2.7g (Sat 1.6g), Cholesterol 10mg, Sodium 155mg, Carbohydrate 26.1g, Fiber 0.3g, Protein 4g http://lowfatcooking.about.com/od/dessert/r/keylimebars.htm 10) Fat Free Crème Brulee Ingredients: 1 16-ounce tub of fat-free Greek yogurt* 1/2 cup strawberry or raspberry preserves 4 tablespoons brown sugar 2 strawberries cut into slices Preparation:  Preheat broiler. Spoon 2 tablespoons of preserves into the bottom of 4 4 -ounce ramekins, then fill ramekins with Greek yogurt. Sprinkle brown sugar on top. Place ramekins on a baking sheet under broiler until sugar caramelizes, watching carefully so it doesn't burn. Allow to cool slightly. Place strawberry slices on top and serve immediately. Serves 4. Per Serving: Calories 172, Calories from Fat 2, Total Fat 0.2g (sat 0.1g), Cholesterol 2mg, Sodium 100mg, Carbohydrate 35.7g, Fiber 0.4g, Protein 6.7g You could stir in a 1 tsp of vanilla extract into the Greek yogurt beforehand if you want a slightly less tart flavor, but the fruity surprise at the bottom of the Crème Brûlée, and the brown sugar topping may offer sufficient sweetness If you can't find Greek yogurt, use fat-free plain or vanilla yogurt, but make sure you strain it first. Learn how at http://greekfood.about.com/od/greekcookingtips/ht/strainyogurt.htm http://lowfatcooking.about.com/od/valentinesday/r/cremebrulee.htm See below for more Summer Recipes: Cheese & Fruit Kabobs, Mediterranean Marinated Vegetable Salad, Mexican Layered Dip, Spinach & Cheese Dip, Sizzling Beef & Vegetable Kabobs, Summer Squash Sauté, Four-Step Fontina Frittata, Lemony Stuffed Sole Top 10 Low Fat Summer Recipes from About: Low Fat Cooking Southwestern Burgers, Barbecued Pork Chops, Curried Fish Kebabs, Mediterranean Salad, Chicken Caesar Salad, Macaroni Salad, Potato Salad, Easy Low Fat Coleslaw, Summer Cheesecake, Tropical Fruit Salad 1) Southwestern Burgers These tasty, low fat burgers use extra-lean ground beef combined with mashed black beans to reduce fat content and make moist, flavorful patties. The jalapeno pepper, cumin and cilantro add a nice little kick. Use a hotter chile pepper if you prefer, or omit it altogether if you want a more subtle flavor. INGREDIENTS: 1 cup reduced-sodium black beans, rinsed 1/4 cup minced red onion 1 jalapeno pepper, seeded and finely chopped 2 tsp ground cumin 3/4 pound extra-lean ground beef 1/4 cup tomato sauce 1 egg white 2 tbsp fresh chopped cilantro PREPARATION: In a small bowl, mash black beans with a fork. Add onion, jalapeno pepper and cumin. Mix well. Place ground beef in a large bowl, followed by the bean mixture. Add sauce, egg white and cilantro. Blend well with a fork. Form into four 3/4-inch patties. Broil or grill for 5-6 per side until internal temperature reaches 160 degrees. Per Serving: Calories 145, Calories from Fat 40, Total Fat 4.4g (sat 2.2g), Cholesterol 52mg, Sodium 173mg, Carbohydrate 5.9g, Fiber 1.7g, Protein 20.4g 2) Barbecued Pork Chops Lean pork chops make a nice change from eating chicken, and the leanest cuts?from the loin?are leaner than chicken thighs, so don't feel guilty about eating pork chops from time to time. As with all meats, be sure to trim any excess fat before cooking. These barbecued pork chops are tangy and delicious. INGREDIENTS: 1/3 cup ketchup 1 tbsp cider vinegar 1 tbsp brown sugar 2 tbsp Worcestershire sauce 1 tbsp chili powder 4 lean loin pork chops, trimmed of fat PREPARATION: Combine ketchup, cider vinegar, brown sugar, Worcestershire sauce and chili powder. Place pork chops in a large resealable plastic bag. Pour barbecue sauce into bag and cover chops with it. Marinate for 4-6 hours. Preheat grill or broiler. Spray grill with high-temperature nonstick cooking spray before heating; or spray broiler rack while broiler is heating. Place marinated chops on grill or broiler and cook until done, about 5 minutes per side. Serves 4. Per Serving: Calories 241, Calories from Fat 68, Total Fat 7.6g (sat 2.6g), Cholesterol 90mg, Sodium 449mg, Carbohydrate 11.5g, Fiber 0.9g, Protein 31.7g 3) Curried Fish Kebabs Halibut or cod are ideal for these succulent, low-fat curried fish kebabs, marinated in a low fat yogurt-based marinade. INGREDIENTS: 1 8-ounce carton plain nonfat or low fat yogurt, drained 1 tsp crushed garlic 2 tbsp curry powder 1 tbsp lemon juice 20-ounces firm white fish such as cod or halibut cut into chunks 1 tsp paprika PREPARATION: Blend drained yogurt with crushed garlic, curry powder and lemon juice. Place chunks of fish in a large glass baking dish and pour curried yogurt mixture over them. Stir to cover the fish pieces. Alternatively, place fish and yogurt mixture in a large resealable plastic bag. Marinate in the refrigerator for up to 30 minutes. Meanwhile, soak bamboo skewers in cold water for 30 minutes. When ready to cook, preheat broiler. Thread marinated fish pieces on to wooden skewers. Sprinkle with a little paprika. Spray broiler rack with nonstick cooking spray, and broil fish kebabs for 5 minutes each side. Serve with salad or rice. Serves 4. Per serving: Calories 196, Calories from Fat 34, Total Fat 3.7g (sat 0.7g), Cholesterol 46mg, Sodium 126mg, Carbohydrate 7g, Fiber 7g, Protein 33g 4) Mediterranean Salad A delicious low fat Mediterranean salad featuring cannellini beans, roasted peppers, grape tomatoes, artichoke hearts on a bed of arugula. This Mediterranean salad would make a terrific low fat lunch or a light supper. INGREDIENTS: 4 cups baby arugula 1 15-ounce can cannellini beans 1 14-ounce can water-packed artichoke hearts 1 7-ounce jar roasted peppers 1 cup grape tomatoes, halved For the Dressing: 2 tablespoon extra-virgin olive oil 1/4 cup lemon juice 1 tbsp water 1/2 tsp dried oregano Freshly ground black pepper PREPARATION: Arrange arugula on 4 salad plates. Rinse and drain cannellini beans and divide between the 4 plates. Drain artichoke hearts and cut vertically into quarters. Arrange on the four plates. Cut roasted peppers into strips and add to salads. Finish with the tomatoes. For the dressing, combine oil, lemon, water, oregano and pepper in a small screw-top jar. Shake vigorously until combined. Drizzle a little over each plate. Serves 4. Per Serving: Calories 223, Calories from Fat 63, Total Fat 7.1g (sat 1g), Cholesterol 0mg, Sodium 812mg, Carbohydrate 29.8g, Fiber 9.2g, Protein 10.3g 5) Chicken Caesar Salad Caesar salads can be huge fat traps with their creamy dressings and deep-fried croutons. Not this one. Make your own tangy, low fat Caesar salad dressing, and use either fat-free croutons from the grocery store or bake your own croutons. INGREDIENTS: 1 large head of romaine lettuce, torn 2 cups chopped, cooked, skinless chicken breast 1 cup fat-free or low fat croutons 1/4 cup freshly grated parmesan cheese Dressing: 1/3 cup plain non-fat yogurt, drained (or fat-free mayonnaise) 2 tbsp fresh lemon juice 1 tsp olive oil 1 tsp white wine vinegar 1 tsp Dijon mustard 1 tsp anchovy paste (optional) 1 tsp Worcestershire sauce 1 garlic clove, crushed PREPARATION: Arrange torn Romaine lettuce in a big serving bowl. Top with chicken, croutons and sprinkle with cheese. Whisk dressing ingredients together and drizzle over salad. Gently toss until combined. Add freshly ground black pepper to taste. Serves 4. Per Serving: Calories 188, Calories from Fat 39, Total Fat 4.5g (Sat 1.5g), Cholesterol 54mg, Sodium 328mg, Carbohydrate 11.3g, Fiber 2.3g, Protein 25.9g 6) Macaroni Salad This makes a great picnic salad. Use elbow macaroni or ditaloni, the short tube pasta. It's fine to increase the amount of fat-free mayonnaise and yogurt to half a cup each if you want more of the dressing. It won't affect the fat content to any significant degree. INGREDIENTS: 2 cups dry macaroni or ditaloni 1 cup sliced celery 1 cup chopped red pepper 1/2 cup cucumber, sliced and quartered 1/2 cup chopped red onion 1/3 cup fat-free mayonnaise 1/3 cup low fat plain yogurt 1 tbsp Dijon mustard PREPARATION: Cook macaroni according to package directions. Drain and rinse with cold water to cool. In a large bowl, combine cooled macaroni, chopped celery, pepper, cucumber, and onion. In a small bowl, combine mayonnaise, yogurt and mustard. Add to pasta salad and toss well to coat. Chill for at least 2 hours. Serves 6. Per Serving: Calories 165, Calories from Fat 11, Total Fat 1.2g (sat 0.2g), Cholesterol 3mg, Sodium 196mg, Carbohydrate 32.6g, Fiber 1.9g, Protein 5.8g 7) Potato Salad A low fat creamy, tangy potato salad made with small white potatoes, and red onion, with a yogurt and mustard-mayonnaise dressing. INGREDIENTS: 1 1/2 pounds small white potatoes, unpeeled, and cut into pieces 1/4 cup red onion, finely chopped 2 tbsp Dijonnaise 1 6-ounce pot plain low fat yogurt, drained PREPARATION: Bring a large pot of water to a boil and cook potatoes until tender. Drain and allow to cool. In a large bowl, combine red onion, Dijonnaise and plain yogurt. Add cooled potatoes and mix well. Serve warm, or refrigerate until ready to serve. Serves 6. Per Serving: Calories 125, Calories from Fat 5 (sat 0.5g), Cholesterol 0.3mg, Sodium 95mg, Carbohydrate 26.4g, Fiber 2.1g, Protein 3.7g 8) Easy Low Fat Coleslaw A quick and easy low fat coleslaw using ready-shredded coleslaw mix, fat-free mayonnaise, vinegar, mustard, sugar and celery seed. INGREDIENTS: 1/2 cup fat-free mayonnaise 2 tbsp cider vinegar 1 tsp Dijon mustard 2 tsp sugar (or sugar substitute if you prefer) 1/4 tsp celery seed (optional) 1 16-ounce bag of ready-shredded coleslaw mix PREPARATION: In a small bowl, whisk mayonnaise, cider vinegar, mustard, sugar and celery seed together. Empty coleslaw mix into a large bowl. Pour dressing on top and toss. If you need to thin it a little, add a tablespoon or two of nonfat milk. Refrigerate until ready to serve. Serves 6. Per Serving: Calories 48, Calories from Fat 7, Total Fat 0.8g,(sat 0g), Cholesterol 3mg, Sodium 194mg, Carbohydrate 9.2g, Fiber 1.7g, Protein 1.1g 9) Summer Cheesecake Cheesecake is such a rich dessert that you really need only a small piece. Here's a low fat version that uses a mix of light and fat-free cream cheese and low-fat cottage cheese to shave off a significant number of fat calories. Top with fresh berries. INGREDIENTS: 15 ginger or vanilla wafer cookies (such as Mi-Del brand) Cooking spray 1 8-ounce pack fat free cream cheese, softened 1 8-ounce pack light cream cheese, softened 1 cup low-fat cottage cheese 1 egg 4 egg whites Zest and juice of 1 lemon 1 cup sugar 2 cups seasonal berries PREPARATION: Preheat oven to 350 degrees. Spray a 9-inch springform pan with cooking spray. Place cookies in a small food processor and make crumbs?or place cookies in a large resealable bag and crush with a rolling pin. Scatter crumbs in the bottom of the pan and press down. Bake for 10 minutes, remove from oven and allow to cool. Meanwhile, place cream cheeses and cottage cheese in a large mixing bowl or in a blender. Beat with an electric mixer or blend until smooth and creamy. Add egg and beat/blend into cream cheese mixture, followed by egg whites, beating until blended. Add lemon juice, zest and sugar, and beat/blend until well combined. Empty cheesecake filling into springform pan. Bake in oven for 50 minutes, until the center is almost set. Remove from oven. Run a palette knife around the outside of the cheesecake to allow air to circulate a little, and cool on a wire rack. Carefully remove rim of pan, then chill for at least 4 hours. Top with berries. Serves 12. Per Serving: Calories 211, Calories from Fat 61, Total Fat 6.8g (sat 3.2g), Cholesterol 35mg, Sodium 300mg, Carbohydrate 28.1g, Fiber 1.2g, Protein 9.3g 10) Tropical Fruit Salad You can't beat fruit salad for a low-fat sweet treat. This tropical fruit salad makes the most of delicious summer fruit. It's really perfect by itself, but you can add a little low-fat vanilla yogurt or fat-free whipped topping if you like. INGREDIENTS: 2 cups fresh pineapple 2 cups fresh cantaloupe 2 large, ripe mangoes, cubed 2 kiwifruit, sliced 2 medium navel oranges, peeled, pith and skin removed, cut into pieces Juice of 1 small lemon Juice of 1 small lime 1 tsp sugar PREPARATION: Combine pineapple, cantaloupe, mangoes, kiwifruit and orange pieces in a large bowl. Combine lemon juice and lime juice with sugar. Stir until sugar dissolves. Drizzle over fruit. Toss and refrigerate until ready to serve. 6-8 servings. Per Serving: Calories 123, Calories from Fat 5, Total Fat 0.6g (sat 0g), Cholesterol 0mg, Sodium 9mg, Carbohydrate 28.1g, Fiber 3.5g, Protein 1.5g More Summer Recipes Cheese & Fruit Kabobs, Mediterranean Marinated Vegetable Salad, Mexican Layered Dip, Spinach & Cheese Dip, Sizzling Beef & Vegetable Kabobs, Summer Squash Sauté, Four-Step Fontina Frittata, Lemony Stuffed Sole Cheese & Fruit Kabobs Makes 8 servings, 2 kabobs each 1 pkg. (8 oz.) KRAFT Colby & Monterey Jack Cheese, cut into 16 cubes 16 seedless red grapes 16 small strawberries 4 kiwi, peeled, quartered 1 container (4 oz.) JELL-O Vanilla Pudding Snack 1 container (6 oz.) strawberry low-fat yogurt ARRANGE: 1 each cheese cube, grape, strawberry and kiwi chunk on each of 16 wooden skewers. FAMILY FUN: let the kids assemble their own kabobs. SERVE: as dippers with the pudding and yogurt. Nutrition per serving: Calories - 180 Total Fat - 10g Saturated Fat - 6g Sodium - 220mg Carbohydrates - 16g Dietary fiber - 2g Sugar - 13g www.kraftfoods.com Mediterranean Marinated Vegetable Salad Makes 8 servings, 1 cup each. Ingredients: 2 large tomatoes, cut into wedges 1 medium each: green and yellow pepper, coarsely chopped 1 medium zucchini, cut lengthwise in half, sliced 1/4 cup red onion wedges 1/2 cup KRAFT Zesty Italian Dressing* 2 Tbsp. chopped fresh basil 2 cloves garlic, minced 1 cup KRAFT Natural Italian Cheese Crumbles TOSS tomatoes, peppers, zucchini and onions in large bowl. COMBINE dressing, basil and garlic. Pour over vegetable mixture; toss to coat.   ADD cheese; mix lightly. Refrigerate at least 1 hour before serving. *Substitute Kraft Light Zesty Italian Reduced Fat Dressing. Salad can be made ahead 24 hours and refrigerated. Nutrition per serving: Calories - 110 Sodium - 400mg Dietary fiber - 1g Total Fat - 7g Saturated Fat - 2.5g Sugar - 3g Carbohydrates - 6g www.kraftfoods.com Summer Squash Sauté 6 cloves garlic, sliced 2 Tbsp extra virgin olive oil 1 tsp red-pepper flakes 3 lb assorted summer squash (zucchini, yellow crookneck, etc.), thinly sliced 1/2 tsp salt Heat garlic, oil, and red-pepper flakes in large skillet. Sauté over medium heat 2 to 3 minutes or until garlic begins to turn golden. Add squash and salt. Toss to coat. Cover, reduce heat to medium -low, and cook 30 minutes, stirring occasionally, until squash begins to break apart. Uncover, increase heat to medium, and cook 10 to 12 minutes longer or until liquid is almost gone. Nutritional Info Per Serving: 61 cal, 2 g pro, 6 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 2 g fiber, 149 mg sodium Time: 55 minutes Servings: 8 (4 c total) Four-Step Fontina Frittata 6 lg eggs 3 c Summer Squash Sauté 1/2 c grated Fontina cheese 1 tsp olive oil 1. Preheat broiler. Position rack second from top. 2. Beat eggs in large bowl. Fold in squash and cheese. 3. Heat oil 2 to 3 minutes in medium nonstick, broiler-safe skillet over medium heat, turning pan to coat. Add egg mixture and cook 3 minutes to set bottom. Reduce heat to medium-low and cook 3 to 5 minutes, lifting edges occasionally and tilting pan so uncooked egg mixture flows to bottom. 4. Broil 3 to 4 minutes or until frittata is browned and set. Serve warm or at room temperature. Nutritional Info Per Serving: 177 cal, 11 g pro, 7 g carb, 12.5 g fat, 4 g sat fat, 222 mg chol, 2 g fiber, 291 mg sodium Time: 20 minutes Servings: 6 Lemony Stuffed Sole 1 lb sole or flounder fillets 1/4 tsp salt 1/8 tsp freshly ground black pepper 1 c Summer Squash Sauté 1 tsp extra virgin olive oil 1/4 c dry white wine, or 2 Tbsp freshly squeezed lemon juice mixed with 2 Tbsp vegetable broth 1 Tbsp butter 2 tsp freshly squeezed lemon juice 1/2 tsp freshly grated lemon zest 1 tsp finely chopped fresh parsley 1. Season both sides of fish with salt and pepper. Place 1 fillet on flat surface and spread 2 tablespoons of the squash evenly over top, leaving a 1/2" margin on both ends. Starting with one end, roll fillet into a cylinder and secure with wooden pick. Repeat with remaining sole and squash. 2. Heat oil in 12" nonstick skillet over medium heat and add sole, seam side up. Cook 2 minutes and add wine. Reduce heat to medium-low, cover, and cook 5 minutes longer, until fish is opaque. 3. Transfer sole to a plate and tent loosely with foil. Add butter, lemon juice, and lemon zest to skillet. Remove from heat, swirl until butter melts, and spoon over sole. Sprinkle with parsley. Remove pick before serving. Nutritional Info Per Serving: 171 cal, 20 g pro, 4 g carb, 7 g fat, 2.5 g sat fat, 61 mg chol, 1 g fiber, 323 mg sodium Time: 15 minutes Servings: 4 WOW Tip: To reduce cholesterol content, use egg substitute for a portion or all of eggs. For more delicious squash recipes, visit www.prevention.com

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