Black 'n White Chocoloate Mousse

1 box fat free sugar free white chocolate instant pudding mix

2 cups chocolate skim milk

4 oz low fat cream cheese, room temperature

2 tablespoons each confectioners sugar and fat free milk

1/4 teaspoon almond extract

1 chocolate wafer cookie, crushed

Prepare pudding mix according to package directions, substituting chocolate milk for regular. In separate bowl, combine next 4 ingredients, stir in cookie crumbs. Divide pudding mixture evenly  among 4 glasses, tilting glasses to create slant. Divide cream cheese mixture evenly among glasses. Cover, chill 4 hours or until set.

Peach-Keen Pudding

1 box pineapple gelatin mix

1/2 cup peach nectar (optional)

2 containers (6 oz each) nonfat peach yogurt

1/4 cup fat-free whipped topping

In large bowl, combine pineapple gelatin mix and 1 cup boiling water; let sit 2 minutes or until gelatin is completely dissolved. Stir in peach nectar.  Whisk in peach yogurt until blended. Gently fold in whipped topping. Chill 4 hours, or until set. Just before serving, whisk gelatin mixture until smooth. Divide gelatin mixture evenly among 6 serving bowls. Garnish each bowl with fresh mint and thinly sliced peaches.

Mocha Cream Delight

1 tablespoon good-quality unsweetened cocoa powder plus extra fro decoration

2 tablespoons very strong coffee (liquid)

Sweetener equivalent to 6 teaspoons sugar or to taste

1/2 teaspoon vanilla extract

1 cup (8 oz) heavy cream, chilled

Dissolve the cocoa powder in the coffee.  Add the sweetener and vanilla. Refrigerate until cool. Whip the cream. Add the cocoa and coffee mixture and whip again until stiff. Spoon into demitasse glasses and chill well. Before serving, sift a little extra cocoa powder over the top.  Serves 4.

Italian Sausage Frittata

1 medium onion, finely chopped

5 oz Italian pork sausages, skinned and crumbled

2 tablespoon olive oil

4 large eggs

1-1/4 cups freshly grated Pecorino cheese

4 tablespoons freshly grated Parmesan

2 tablespoons finely chopped parsley

salt and pepper to taste

Saute the onion and sausage in the oil in a large frying pan over medium heat for 5 - 6 minutes or until the onions have softened and the sausage has browned all over. Beat the eggs, pecorino, Parmesan and parsley in a large bowl. Add the onions and sausage and mix well. Season with salt and pepper. Pour the mixture into the pan and cook for 2 - 3 minutes or until the egg is almost cooked. Slide the frittata onto a plate, turn onto another plate, then slide it back into the pan to cook the other side. Cook for 2 - 3 minutes more, or until golden brown and the egg is cooked through. Cut into wedges and serve hot.

Onion and Herb Frittata

2 tablespoons olive oil

2 onions, chopped

4 eggs

2 ounces chopped fresh spinach

2 tablespoons chopped fresh sage

2 tablespoons chopped fresh parsley

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh oregano

Heat 1 tablespoon of the oil in a frying pan, add the onions and cook over low heat until softened. Remove the onions from the pan. Beat the eggs in a bowl, add the onion, spinach and herbs, mix well.

Heat the remaining oil in an ovenproof nonstick frying pan. Pour in egg mixture and cook over medium heat until the base is golden and the frittata starts to set. Place the pan under a hot broiler and broil until the top of the frittata is set. Remove the frittata from pan, allow to cool, cut into wedges and serve.

Spiced Meatballs

1 1/4 lb finely ground lean beef or lamb

1 medium onion, grated and drained

2 cloves garlic, crushed

1 1/2 teaspoons dried mint

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 1/2 teaspoons ground cumin

1/3 teaspoon allspice

1 small egg, well beaten

canola oil

Accompaniments:

1 thinly sliced onion

2 very ripe tomatoes

plain yogurt

sprigs of mint

In a bowl, combine the ground meat, onion, garlic, mint, salt, pepper, cumin, and allspice. Add the egg and blend thoroughly with your hands, kneading to a smooth consistency. Form into croquette shapes about 2 inches long.

Preheat a grill or broiler. Oil 4 metal skewers. Thread a skewer lengthwise through the meatballs, placing 3 balls on each skewer for main course servings and 2 for appetizers. Brush with the oil and broil or grill, turning skewers frequently until cooked through and crisp on the surface.

Separate the onion into rings (if you like, marinate them for a few minutes in a mixture of vinegar, sugar and slat). Cut the tomatoes in half and squeeze out the seeds, very finely dice the flesh and season lightly with salt and pepper. Serve the meatballs on a warmed platter with the accompaniments. Garnish with the mint springs if desired.

Strawberry Cream Smoothie

1/2 cup light cream

2 tablespoons cottage cheese

1'/3 cup crushed ice

1/2 cup strawberries

1/2 tablespoon oat or wheat bran

Mint leaves, to decorate

In a b lender, puree the cream, cottage cheese and ice. Add the strawberries and blend again, until the strawberries are partially blended.

Serve the smoothie in a tall glass with mint leaves to decorate (or a kiwi slide on glass rim)

Cheese and Egg Scramble with Chives and Bacon

3 slices bacon, finely shredded

6 eggs

2 tablespoons finely chopped chives

1/2 teaspoon salt

1/4 teaspoon coarsely ground pepper

1/4 cup grated cheddar cheese

2 slices whole wheat or coarse country bread, toasted and buttered

1 tomato, cut into 8 slices

Heat a small pan and saute the bacon until it is lightly crisped. Remove the bacon from the pan with a slotted spoon.

Beat the eggs, adding half the chives, the salt and pepper and the bacon, reserving a little for garnish. Stir in the cheese.

Pour the bacon drippings into an omelet pan or nonstick pan and heat to medium-hot. Pour in the egg mixture and stir slowly until it is just set.

Serve over 1/2 slice of buttered toast and garnish each serving with some of the remaining chives and bacon and two tomato slices.

Vegetable Cassarole

3 medium unpeeled potatoes, sliced

3 carrots, sliced

3 celery ribs, sliced

2 cups fresh green beans

1 medium onion, chopped

1 teaspoon dried thyme

1 teaspoon pepper

4 medium tomatoes, peeled, seeded and chopped

1 cup shredded reduced fat cheddar cheese

In a 3-quart baking dish, layer half of the potatoes, carrots, celery, green beans and onion. Sprinkle with 1/2 teaspoon each of thyme and pepper. Repeat layers. Top with tomatoes. Cover and bake at 400 degrees for 15 minutes. Reduce heat to 350 degrees and bake about 1 hour longer or until vegetables are tender.  Sprinkle with cheese; cover and let stand until cheese is melted.

Black Bean Soup

2 cups dry black beans, rinsed

2 quarts water

1 medium onion, chopped

1 package Morning Star Farms "sausage"

3 garlic cloves, minced

1 teaspoon dried oregano

1 can (6 oz) tomato paste

In a Dutch oven, combine beans and water; bring to a boil. Reduce heat; cover and simmer until beans wrinkle and crack, about 1-1/2 hours. Add onion, "sausage" garlic and oregano. Simmer, covered, 1-1/2 to 2 hours or until beans and "sausage" are tender. Stir in tomato paste, heat through. Serve.

Note: you can substitute any pork cut for the "sausage" in this recipe if meat isn't an issue for you but taste still is.

Mississippi Roast Chicken Barbecue Style

1 frying chicken cut in pieces

1/4 cup butter

2 teaspoons sugar

1 teaspoon salt

1/8 teaspoon red pepper

1 teaspoon black pepper

3/4 tablespoon dry mustard

1 teaspoon chili powder

2 tablespoons vinegar

1/2 teaspoon Tabasco

1 teaspoon Worcestershire sauce

1 cup water

1 tablespoon chopped onion

1 clove garlic, minced

Salt chicken, but do not flour. Brown in butter. Put in roasting pan. Mix all ingredients. Cook sauce 4 or 5 minutes. Pour over chicken. Bake while basting very often. Oven temperature 325 degrees for 1-1/2 hours.  Serves 2.

Frozen Cranberry Banana Salad

1 can (20 ounces) unsweetened pineapple tidbits

5 medium firm bananas, halved lengthwise and sliced

1/2 cup sugar or equivalent sugar-free sweetener

1 can (16 oz) whole berry cranberry sauce

1 carton (12 oz) frozen reduced-fat whipped topping, thawed ( or sugar free if you can find it)

1/3 cup chopped walnuts

Drain pineapple juice into a medium bowl; set pineapple aside. Add bananas to the juice. In a large bowl, combine sugar( or sweetener) and cranberry sauce. Remove bananas, discarding juice, and add to cranberry mixture. Stir in pineapple, whipped topping and nuts. Pour into a 13-in. x 9-in/ x 2-in. dish. Freeze until solid. Remove from the freezer 15 minutes before cutting.  Yield 16 servings.

Blackberry Fizz

3 quarts fresh or frozen blackberries

4 cups water

3 cups sugar

1 tablespoon whole cloves

1 tablespoon whole allspice

2 cinnamon sticks (4 inches) broken

2 liters diet lemon-lime soda

Crush blackberries in a large kettle. Add water and bring to a boil. Reduce heat to medium and cook for 10 minutes. Strain through a jelly bag, reserving juice and discarding pulp. Add water to juice if necessary to equal 2 quarts; pour into a large kettle. Slowly stir in sugar until dissolved. Place spices in a cheesecloth bag; add to juice. Simmer uncovered, for 30 minutes. Bring to a boil; remove the spice bag and discard. Pour hot into hot jars, leaving 1/4-in. head space. Adjust caps. Process for 15 minutes in a boiling water bath. To serve, mix two parts soda to one part concentrate.  Yield: 48 servings (4 pints concentrate)

Hot Ginger Coffee

6 tablespoons ground coffee (not instant)

1 tablespoon grated orange peel

1 tablespoon chopped crystallized or candied ginger

1/2 teaspoon ground cinnamon

6 cups cold water

Reduced-fat whipped topping, optional

Combine the coffee, orange peel, ginger and cinnamon; pour into a coffee filter. Add water to coffeemaker and brew according to manufacturer's directions. Pour into mugs; garnish with whipped topping if desired. Yield: 6 servings

Editor's Note: Look for crystallized or candied ginger in the spice or oriental foods section of your grocery store.

Scallop and Spinach Salad

1 10-oz package spinach leaves, washed, stemmed and torn

3 thin slices red onion, halved and separated

12 ounces sea scallops

Ground red pepper

paprika

nonstick cooking spray

1/2 cup prepared fat-free Italian salad dressing

1/4 cup crumbled blue cheese

2 tablespoons toasted walnuts

Pat spinach dry; place in large bowl with red onion. Cover; set aside.

Rinse scallops. Cut in half horizontally ( to make 2 thin rounds); pat dry. Sprinkle top side lightly with red pepper and paprika. Spray large nonstick skillet with cooking spray; heat over high heat until very hot. Add half of scallops, seasoned side down, in single layer, placing 1/2 inch or more apart. Sprinkle with red pepper and paprika. Cook 2 minutes or until browned on bottom. Turn scallops; cook 1 to 2 minutes or until opaque in center. Transfer to plate; cover to keep warm. Wipe skillet clean; repeat procedure with remaining scallops.

Place dressing in small saucepan; bring to boil over high heat. Pour dressing over spinach and onion; toss to coat. Divide among 4 plates. Place scallops on top of spinach; sprinkle with blue cheese and walnuts.

Greek Salad

6 leaves romaine lettuce, torn into pieces

1 cucumber, peeled and sliced

1 tomato, chopped

1/2 cup red onion, sliced

1 ounce feta cheese, crumbled

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1 teaspoon dried oregano leaves

1/2 teaspoon salt

Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl.

Whisk together oil, lemon juice, oregano and salt in small bowl. Pour over lettuce mixture, toss until coated. Serve immediately.