Spiced Paste:
1      large garlic clove
1 1/2  teaspoons kosher salt
1      small fresh red or green chili 
       like serrano or cayenne
1/3    cup low-fat plain yogurt
1      tablespoon fresh lemon juice
2      teaspoons grated peeled fresh gingerroot
1 1/2  teaspoons ground coriander seeds
3/4    teaspoon turmeric
1/2    teaspoon ground cumin
1/2    teaspoon freshly ground black pepper
1/4    teaspoon freshly grated nutmeg
1/8    teaspoon ground cloves
4      skinless boneless chicken breast halves 
       (approx 1 1/4 pounds total)
1      small red onion
2      teaspoons vegetable oil

Yogurt Sauce:
1/2    cup low-fat plain yogurt
1      teaspoon fresh lemon juice 
pinch cayenne

Spice Paste:
Mince garlic with salt and mash to a paste. Mince chili
(including seeds for a spicier paste). Stir together 
with garlic paste and remaining spice paste ingredients
in a bowl.

Cut 3 diagonal cuts about 1/4 inch deep in each chicken
breast. Rub spice paste into cuts and all over chicken.
Marinate chicken, covered, 30 minutes at cool room
temperature. Preheat broiler and line broiler pan with
foil. Cut onion in half through root end and reserve 1
half for sauce. Slice remaining onion half in thin 
slices, separating layers. While broiling chicken, soak
onion slices in ice water in small bowl. Arrange 
chicken leaving plenty of room between each piece on 
broiler pan. Coat chicken with 1 teaspoon vegetable oil
and broil about 3 inches from heat 8 minutes. Turn 
chicken over and brush with remaining teaspoon vegetable
oil. Broil chicken about 6 minutes or until lightly 
browned and no longer pink in the center. Prepare sauce
while chicken is broiling: Mince enough reserved onion
to measure 1 tablespoon and stir all sauce ingredients
together in a small bowl. Drain soaked onion and pat 
dry between paper towels. Top chicken with onion slices
and serve with yogurt sauce.

Per serving, including yogurt sauce, about 222
calories and 5 grams fat.
		

1/2    cup sugar
1      tablespoon cornstarch
1/2    teaspoon grated lemon rind
1/4    teaspoon ground cinnamon
3      cups coarsely chopped peeled peaches
2      cups blueberries
1      tablespoon lemon juice
1/2    teaspoon vanilla extract
1      cup all-purpose flour
3      tablespoons sugar
3/4    teaspoon baking powder
1/8    teaspoon baking soda
1/4    teaspoon salt
2      tablespoons chilled stick margarine or butter, 
       cut into small pieces
6      tablespoons low-fat buttermilk
Mint sprigs (optional)

Preheat oven to 400°. Combine first 4 ingredients in a
large bowl. Add peaches, blueberries, lemon juice, and
vanilla, and toss gently. Spoon mixture into an 8-inch
square baking dish coated with cooking spray. Bake
mixture at 400° for 15 minutes. Lightly spoon flour 
into a dry measuring cup; level with a knife. Combine 
flour and next 4 ingredients (flour through salt) in a 
medium bowl; cut in margarine with a pastry blender or 
2 knives until mixture resembles coarse meal. Add 
buttermilk; stir just until flour mixture is moist. 
Turn dough out onto a lightly floured surface; knead 
lightly 3 times. Roll dough to about a 1/4 -inch 
thickness; cut into 16 biscuits using a 2-inch biscuit 
cutter. Remove dish from oven; arrange biscuits on top 
of hot fruit mixture. Bake an additional 20 minutes or 
until biscuits are golden. Garnish with mint sprigs, 
if desired.

8 servings Calories 212 (15% from fat); Fat 3.5g (sat
0.6g, mono 1.3g, poly 1.1g); Protein 2.8g; Carb 43.8g;
Fiber 3.2g; Chol 0mg; Iron 1mg; Sodium 135mg; Calc
50mg
		

2 c           chicken broth
1 tsp         basil
1/4 tsp       garlic powder
1/4 tsp       hot pepper sauce
14 1/2 ozs    stewed tomatoes
2 cups        long-grain white rice, cooked
1 cups        frozen green peas, thawed
2 cups        turkey light meat, skinless, cooked and cubed

Mix broth, basil, garlic powder, hot pepper sauce and
tomatoes in medium saucepan. Over medium-high heat,
heat to a boil. Stir in rice and reduce heat to low. Cover
and cook 20 minutes. Stir in peas and turkey. Cover and
cook 5 minutes or until rice is done.

4 servings; 513 Calories; 4g Fat; 30g Protein; 88g
Carbohydrate; 50mg Cholesterol; 1166mg Sodium 
		

32 ozs        frozen hash browns, thawed
1/2 cups      onions, chopped
10 3/4 ozs    low-fat cream of mushroom soup
1/3 cups      honey
1 tsp         salt
1 tsp         black pepper
1 pt          fat-free sour cream
1 cups        fat-free cheddar cheese, shredded
1/4 cups      reduced fat margarine, melted
1 cups        corn flake 

1. Preheat oven to 350. 
2. Prepare a 9 x 13" pan with cooking spray; set aside. 
3. Combine hash browns, onions, soup, honey, salt, black
pepper, sour cream, and cheese in a large mixing bowl. Mix
well.
4. Spoon mixture into prepared pan. 
5. Combine melted margarine and corn flakes in a small
bowl. Stir together. 
6. Top evenly over casserole. 
7. Bake for 45 minutes.

12 servings; 182 Calories, 2g Fat, 7g Protein, 38g
Carbohydrate, 4mg Cholesterol, 400mg