patti labelle's lite cuisine: over 100 dishes with to-die-for taste made with to-live-for...

TableofContents

TitlePageCopyrightPageAcknowledgementsForewordIntroduction

StunninglyDelicious-Salads,Soups,andSandwichesFabulousFishandSeafoodMelt-in-Your-Mouth-MeatDishesPeople-PleasingPoultryScrumptiousSides’DreamyDesserts

Index

AlsobyPattiLaBelleandLauraRandolphLancaster

Don’tBlocktheBlessings

LaBelleCuisine

Patti’sPearls

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Acknowledgments

Thisbookistheresultoftheeffortsofnumerouspeoplewhogavegenerouslyoftheir time and talent to make its publication possible. I would like toacknowledgethemherefortheirmanycontributions.

Thanks toDavid Joachim, recipedeveloper and tester extraordinaire,whosetalent, troubleshooting, and truly spectacular cooking skillsmade these recipessing.

ThankstothetalentedteamattheAmericanDieteticAssociation—JeannetteF. Jordan,RegisteredDietitian (RD),CertifiedDiabetesEducator (CDE); JaneStephenson, RD, CED; Alison B. Evert, RD, CDE—for their informativeinsights and impeccable nutritional analysis. Just one question: Does theDiabetes Care and Education Practice Group of the American DieteticAssociationknowhowluckytheyaretohaveyouthreeasmembers?

Thanks to American Dietetic Association Publisher Diana Faulhaber, whocontacted, coordinated, and coolly coaxed the many comments of the ADAcontributorswith remarkable poise and professionalism and uncanny skill andstyle.

Thanks to Lori Ferme, American Dietetic Association Media RelationsManager, whose enthusiasm and excitement for this book was immediate,inspiring,andinfectious.

Thanks to Rick Rodgers for just the right recommendation at just the righttime.

ThankstoWilliamR.Frederick,MD,whohelpedinsomanywaysthatonlyheknows.

ThankstoAlLowmanforhisenlighteningguidanceandadvice.

Thanks to Carl Gullette for his heirloom photographs—and for all his helpwithresearchandremembrance.

ThankstoPattiWebsterforherspecialandspectacularpublicrelationsskills—andherspiritualsupport.

ThankstoArmsteadEdwardsformanagingthemanyandcomplexdetailsthattransformabookyouhaveinyourheadintoabookyoucanholdinyourhand.

ThankstoWilliamShinkerandtheGothamBooksfamilyforbelievinginthisbookfromthestart.

Thanks to Ronny B. Lancaster for opening his home, his heart—and hiskitchen!—tome.Butmostofallforlovingandsupportingmysister-friendandcoauthor through every phase of this book. I’m talking start to finish. Intro toending.Dealtodeadline.

Andlast,butbynomeansleast,averyspecialandheartfelt thankstoLauraRandolph Lancaster, my coauthor and sister-friend, whose patience,professionalism, and profound gifts and talent made this book possible fromconcepttocreation.

Foreword

Afewyearsago,Iwaspreparinganinvitedlectureforagroupofphysiciansonthetopicofnewdirectionsinmedicalnutritiontherapy.Ihadreviewedanumberof recent studies that focusedon comparing the effect of reduced-calorie dietswithandwithoutexerciseonweightlossinobesepersons.Thereviewofthesestudies was not especially illuminating except for a revelation that wascrystallized forme during the process: in the course ofmedical training, verylittle serious attention was paid to the appropriate use of diet therapy andexerciseinthetreatmentofseveraloftheworstdiseasesofourtime—coronaryheartdisease,hypertension,diabetes—thelistgoesonandon.

Andyetwellover100millionAmericansareaffectedbythesediseases,andineachcase,thetreatmentapproachbeginswithdiettherapyandexercise.Notmedication. Not surgery. Diet and exercise. This approach makes good sensebecausetheproperuseof lower-caloriedietscoupledwithregularprogramsofmoderateexerciseindeedresultsinweightlossandimprovementinalloftheseconditions.Thus,thefirstlineoftherapyforthoseconditionsthatconstitutethemajorepidemicsofourtimerelatestoonesimplefactor:howweeat.

The importance of amore sensible approach to our eating habits has neverbeenmore apparent in our society.We arewitnessing a rise in the number ofoverweightandobeseadultstolevelsof50percentormore.Levelsofobesityinchildrenandadolescentsarealsorisingsharply.Thesestatisticsareparticularlydisturbingwhenyouconsiderthelonglistofserious,potentiallylethal,illnessesdirectly linked to obesity—heart disease, high blood pressure, and stroke, toname a few. Then there is diabetes. As a result of the sharply rising obesitylevels, there is anexplosiveepidemicof type2diabetes.That’s thebadnews.Thegoodnewsisthatithasnowbeenprovenwithanimportantfederallyfundedclinicaltrialthateventhosepersonswhoareobeseandatahighriskfortype2diabetes can prevent the development of the disease by the use of twotechniques:diet therapyandexercise.Consequently,ourability tomanageandto prevent some of themost damaging diseases in our society, forall people,dependsheavilyonoursocietytakingamorebalancedandsensibleapproachtoourfoodchoicesandeatinghabits.

Given the short amount of timewe now spend in both the preparation andconsumptionofmeals, it is apparent thatwearea society thatworshipsat the

throneofconvenience.So-called“fastfoods”havebeguntodominateoureatinghabits, and because these foods tend to be high in saturated fat and in simplesugar content,when they are eaten regularly and in theportion sizes inwhichthey are usually served, the stage is set for weight gain. Why are they sopopular?Partlybecausetheyaresoconvenient,butalsobecausetheytastegood.Infact,oneofthebiggestbarrierstohealthiereatingisthatmostpeoplebelievethat “healthy” eating must involve consumption of food that is unexciting orworse—theythinkitmustnottastegood.EnterPattiLaBelleandhercookbookLite Cuisine. One of the many contributions Patti has made is to succeed indestroying such misguided perceptions. Patti understands how importanthealthier eating is for all of us—people with disorders like hypertension,diabetes, and atherosclerosis, people who are at risk for these problems, andpeoplewhoarenotatespeciallyhighriskbutwhosimplywanttopursuegoodhealthhabits.Butmoreimportantlyinthisbook,PattiLaBelle,againteamingupwith LauraRandolphLancaster, provides ample evidence that it is possible—andnotverydifficult—forustoenjoyhealthiereatingwithfoodthatisgoodforusandtastesgoodtous.

ToquoteoneofPatti’ssignaturesongs,thisisthekindofapproachtoeatingthatcanleadtoa“newattitude”aboutwhatitmeanstoeathealthy.Infact,thisbook really highlights the notion that the presence of a disease like diabetesshould not be required to force attention on healthier eating, but only thenecessityforeachofustopursuebetteroverallhealth.Thepersonwithdiabetesand thepersonwithoutanyserioushealth issueshaveasimilarneed topursuehealthier eating.Thepersonwithdiabetesor anotherdisorder justmayhave agreater urgency to do so. Perhaps more important is the fact that it is notnecessarytotakeonthefrustratingchallengeof“faddiets”toachievethegoalofhealthiernutrition.

SharingalaughwithDr.GavinandhislovelywifeAnnieafterIaskedhimtoseewhathecoulddotogethisdiabetesexpertfriendstofigureoutawaytoremovethecarbsandsugarfrommyDad’sfamouscinnamonrolls.JustfortherecordDr.G,Iwasn’tkidding!(PhotobyHoraceHenry)

Pattinowmakesiteasierforustoaccomplishtheimportantgoalofhealthiereatingwhilepreserving the joy that shouldaccompanymealtimes.The recipesandofferingscontainedinthisvolumerepresentthekindofthoughtfulattentionthatneedstobepaidtothisimportantproblemifwearetomakeanyprogressatallinoureffortstocurbtheexplosiveepidemicsofobesityanddiabetesinouradultsandchildren,andifwearetoreducethedevastatingimpactofcoronaryheart disease and strokes that result from atherosclerosis. The pathway toreduction of the illness and death, and the hundreds of billions of dollars inhealthcarecostsassociatedwithallofthesediseases,beginswiththesamestep:howweeat.

Thisbook is a celebrationofgoodnewsabout eatingand its relationship tohealth.Itispossibletoeathealthierandwithenjoyment.IamespeciallygratefultoPattiforsharingherjoyoffoodwithallofus,andparticularlyforshowingus

howfoodthatisgoodforuscanreallybegood.Thisbookdeservesshelfspaceand regular use by all of us who are concerned not only about the improvedtreatment of establisheddiseases, but also about the prevention of disease andpreservationofhealthinthefirstplace.Itstartsatthetable,soIsalutePattiforthegiftofherinsightsandexperiencesinthekindoffoodpreparationthatwillhelpusdoallthesethingswithjoy.

JamesR.GavinIII,M.D.,Ph.D.PastPresident,AmericanDiabetesAssociationPresident,theMorehouseSchoolofMedicine

Introduction

Food.HowdoIloveit?Letmecounttheways.

And,believeme,loveis therightwordhere.Everythingaboutfoodfillsmewithjoy—cookingit,eatingit,preparingit,sharingit.I’vefeltthatwaysinceIwas a kid.When I was a little girl growing up in Philly, hanging out in thekitchenwithChubby—that’swhat everybody calledmymother—andher bestfriend,myadoptedauntNaomi,wasmyideaofheaven.UntilIwastwelveyearsold, in fact, the phrase “attached to your mother’s apron strings” wasn’t ametaphortome;itwasadescriptionofme.

To say this caused Chubbymore than a few problems would be putting itkindly.But, to her credit,mymotherwould letmehangout in thekitchen aslongas shecould stand it.Manydays,however, shecouldn’t stand it forverylong. You have to remember that, by today’s standards, you would have toenlargeourkitchenjusttocallitsmall.(Canyousaywalk-incloset?)Evenso,I’msureChubbyandAuntNaomicouldhavefoundawaytomaneuveraroundithad Icompliedwith theonly thingChubbyaskedme todowhen theywerecooking:sitstillatthetable.ButthatwouldbelikeaskingmetositstillattheNewOrleansjazzfest.Yeah,right.That’sgoingtohappen.Besides,wheneverIwasinChubby’skitchenIwasonamission.Onethatinnoway,shape,orformcouldbeaccomplishedbysittingstillatatable,oranywhereelseforthatmatter.WheneverIwasinChubby’skitchen,IwaseithertryingtosneaksomethingoutofwhateverheavenlydishsheandAuntNaomiwerecookingortryingtosoakupthesecretsofhowtheywerecookingit.Andevenalittlekidknowsthattodoeitheroneright,youneedafront-rowseatatthestove!

When Chubby had tripped over me one too many times, she would eitherbribemeorthreatenme(“BythetimeIcounttothreeyoubetterhaveyourdustylittlebehindoutofthiskitchen”)togetmetogooutsideandplaywiththeotherkids.ButIneverdid.Evenasalittlekid,forme,thecallofthekitchenwasjusttoostrong.Playinghide-and-seekcouldn’tcomparewithplayinghautecuisine.Noway,nohow,noday.

Now, don’t get me wrong; that doesn’t mean I didn’t get out of Chubby’skitchen,atleastonthreatdays.AuntNaomiusedtosaythatwheneverChubbygavemeTheLook—theone thatsaid,“Do-not-try-me-child-because-I-am-not-playing-with-you”—I ran out of the kitchen door so fast I left smoke. You

wouldhave, too,hadyouknownChubby.Shewasan“oldschool”mom.Shedidn’tplay that I-think-you-need-a-time-outstuff. If Iweren’toutof thehouse(oratleastthekitchen)withintensecondsafterthethreat,Chubbywouldhavelitmylittlebehindup.

Butletmegetbacktothekitchen—myimaginaryone,notChubby’s.Whileall of the neighborhood kids hung out in the park across the street from ourhouse,myrefugewastheshedinthebackofit.Ofcourse,Ididn’tthinkofitasa shed. I imagined itwas an internationally famous restaurantwhere Iwas aninternationallyfamouschef.IlovedspendingtimeinthatshedalmostasmuchasIlovedspendingtimeinChubby’skitchen.BecauseinsidethatshedIcouldbe the person I was inside my head. And inside my head I wasn’t shy littleknobby-kneedPatsyHolte.Iwasamagnificentandmultitalented(didImentionhead-turning-drop-dead-fall-down-on-the-floor-and-weep gorgeous?) singingstarknowntheworldoverformymealsandmymusic.Peoplewhohadheardmysingingandpeoplewhohad tastedmycookingcouldn’tdecidewhichwasmoreexquisite:myfour-octaverangeormyfive-starcuisine.Ah,thepowerofinnocenceandimagination.Evennow,just thinkingaboutall thehoursIspentinsidethatraggedylittlebackyardshed“cooking”allmyfavoriterecipesgivesmegoosebumps.

Almost half a century later, cooking and singing still fillmewith the sameintense pleasure, the same immense peace. Next to singing, in fact, there isnothingIlovemoreinthisworldthancooking.(Okay,somaybeIloveeatingalittlemore,butnotmuch.)WhenIgooutontour,thefirsttwothingsIpackaremyhotsauceandmyelectricfryingpans.Askanyonewhoknowsme:Whenitcomestomypans,Idon’tplay.Ifmysuitcasesarefull,I’llleaveagownortwoathomebeforeI’llwalkoutthedoorwithoutthem.That’sbecause,inapinch,IcanusuallyfindafabulousoutfitinwhatevercityI’minwithouttoomuchtimeor trouble.But finding a fabulous pan?Sugar, that’s awhole differentmovie.Like I tell a couple of my in-a-hurry-to-get-married girlfriends, finding afabulous pan is like finding a fabulous man. It takes time, honey. Time andknowledge.Youshouldn’tletyourselfberushedintoarelationshipwitheither.Botharejusttoosingular,toospecial,toopersonal.Thepanyouwillusetofeedyourstomach.Andtheman,well,ifhe’stherightone,willfeedyoursoul.

Then there’s all the time you’re going to be spending in one another’scompany—again, I’m talking about the pan and theman.More days than notyou’regoingtobecookingupalotofdifferent,wonderfulstufftogether.Somedays, hopefullymost days, it’s going to turn out fine.But somedays it’s not.

Whichmeansyouneed toknow—notwonder, guess, or speculatebutknow—what’sgoingtohappenwhen(a)thefiregoesoutas,Ipromiseyou,eveninthebestofcircumstances,itoccasionallywill,(b)yourappetitesaren’tinsynch,or(c)themixture(eithertherecipeortherelationship)reachesaboilingpoint.

Giventhoserealities,youhavetobeclearaboutwhatyou’relookingfor—inthepanandtheman.Asanewlysinglewomanstartinganewlifeafteryearsofliving in a not-so-terrific marriage, and a newly diagnosed diabetic starting anew way of cooking after years of preparing not-so-healthy recipes, trust mewhenItellyouthattherightoneofeachisthesecrettohappyresults.Whichiswhy it is so important to know justwhat you need in both. I’m talking exactqualities.Precise specifications.Specific traits.Noneof this roughly-speaking-more-or-less-something-sort-of-like-that kind of stuff. Clear-cut, nonnegotiablequalities.If,forexample,youknowyouwanttogetinvolvedincookingwithaminimumof fats, agood-qualitynonstickpan iswhatyouneed.On that sametip,ifyouknowyouwanttogetinvolvedinarelationshipwithamaximumofcommitment,agood-qualitystick-with-youmanistheanswertoyourneeds.

Onceyousettleontheessentials,rememberthis:thatshouldbeallyousettleon.OrIshouldsay that’sallyoushouldsettle for.When itcomes to therightpanandtherightman,I’llsumupLaBelle’sLawinfourwords:don’tbarterorbargain.Notwithanythingyou reallyneed.Notwithanything fundamentalorelemental to your dreams and desires, I don’t care how glossy, gleaming, orglitterythepromisesorthepackagingmaybe.Afterthat,therestisacakewalk.After that, thereare just twothings toremember—againabout thepanandtheman.Bothneedtobeabletosimmerorsizzlewithjusttherightamountofheat.Andbothshouldbesuperhighqualitywithoutbeingsuperhighmaintenance.

Asyoucantell,I’mmorethanjustalittlepassionateaboutmypans.(High-heelpumpshavethesameeffectonmebutthat’sadifferentstoryforadifferentbook.)Butit’snotafetish,atleastnotthewaymythingforshoesis.Iwon’tlie:I love thepumps just for thepumps.Butmypanpassion isdifferent.Mypanpassionisaby-productofmypassionforcooking.Iloveit—theshoppingandthesearchingforjusttherightingredients,themixingandtheblendingoftheminjusttherightamounts,thenothing-like-it-in-the-worldthrillofadishcomingoutjustright.

WhenIwroteLaBelleCuisine,myfirstcookbook,Irealizedforthefirsttimethatmycookingpassion,likemypanpassion,isaby-product,too.Theresultofone of my favorite parenting lessons: that cooking isn’t just about fillingpeople’sstomachs—although,don’tgetmewrong,thatiscruciallyimportant—

but it’s also about filling people’s spirits. It’s about bringing folks togetheraround a table for love and laughter and camaraderie and companionship. It’saboutcreatingtherootsandrhythmsofourlives.There’ssoulfood(think:gritsand greens) and there’s soul food (think: friendship and fellowship). I learnedthat lesson as a little kid. As an adult, I’ve been to enough fancy schmancyrestaurantswhere snobby chefs thought cookingwas about showing off.Theycouldn’tbemorewrong.Cookingisaboutshowinglove.

Cookingisthewayeveryoneinmyfamilyshowedlove.WhenIwasgrowingup,forexample,everySundayafterchurchChubbypreparedafeastandinvitedthewholeneighborhood.Itwasalwaysanall-you-can-eatbuffet.And,unlikeatherSaturdaynightcardparties,onSundays,notonlywaseveryoneinvitedtothehouse,everythingyouatewasonthehouse.AndthoughIknowitwashardforher, after she and my father separated, Chubby let Daddy come over everyweekend to make breakfast for my sisters and me. No prior arrangementnecessary.Noquestionsasked.

My father loved to cook almost asmuch asmymother.And, thanks to hismother,Daddywas justasgoodat it.MygrandmotherTempiewasknownalloverGeorgia for her phenomenal cooking.Her gardenwas almost as famous.MyauntsHattieMaeandJoshiaMaesaidshegreweverythingin it—collards,okra, tomatoes, corn—and she’d fix baskets of her garden goodies for all herneighbors.Beforeshediedof leukemiaat theageof thirty-three,GrandmotherTempietaughtDaddyallofhersecretrecipes.Lookingback,Ithinkthat’swhyhe loved tocooksomuch. I’msure it’swhyhe, too, subscribed to the food=loveschoolof thought.Beforehegot sick,Daddybought tworestaurantsand,nexttohisfamily,theyweretheloveofhislife.IfyouwerearegularcustomerateitherandDaddyknewyourmoneywas funny,he letyoueat for freeuntilyourfortunesimproved.UntilAlzheimer’sdiseasestolehismind,Daddylovednothingbetterthanspendingalldayinhisrestaurantcookingforhiscustomers.

ThentherearemyauntsHattieMaeandJoshiaMae.Now,I’veknownsomepeoplewhoknewtheirwayaroundakitchen,butateightysomething,thesetwocould teachJuliaChilda thingor threeabout theartof fine food.AuntHattieand Aunt Josh invented the food = love school of thought. They put the“comfort”incomfortfood.Ifafriendorneighborgetssick,theygointohypercooking made. Between the two of them, they will feed your family, yourfriends,andtheirfamilyandfriendsforamonth.Icouldgoonandonbutyougetthepoint.

So why am I telling you all of this? Especially since, if you readmy first

cookbook,you’veheardsomeofitbefore.Soyoucanunderstandhowcentral,howsignificant,howspecialarolefoodhasalwaysplayedinmylife.It’s thishistory, this lifelong love affairwith food, that sentme into denial—and thenintodepression—whenIlearnedIhaddiabetes.Ijustcouldn’thandleit,atleastnotatfirst.WhenIfoundoutIhaddiabetes,Ifeltlikepartofmyworld—oneofthebestparts—wasending.AndIwasn’tevenclosetobeingreadytoletitgo.“Thetorchofloveislitinthekitchen,”AuntNaomiusedtosay.WhenIlearnedIhaddiabetes,IthoughtIwouldneverbeabletolightitagain.

And therewas something else thatmade the news sohard to take.When itcame to diabetes, I was carrying around some heavy emotional baggage.DiabeteskilledChubby.Diabetestookmymotherawayfromthisworldbeforehertime.Butfirstittookaheartbreakingtollonher—andonme.Severalyearsbefore Chubby died, I had to do something beyond disturbing, beyonddisheartening, beyond difficult. Something that still haunts me. I had to giveChubby’s doctors permission to amputate both her legs. Itwas, they said, theonlywaytosaveher.AndwhileIknowtheywereright,Ialsoknowthis:whenthey tookChubby’s legs, they took part ofher. Her strength.Her spunk.Herspirit.

As painful as thosememories are, in their ownway, they have also been ablessing.Because remembering the toll diabetes took onmymothermademeget real about taking care ofmyself.After several difficultmonths,months inwhich I threwmyselfwhatmysister-friend,Cassie, refers toas“thePattipityparty,”IstoppedcryingaboutwhatIdidn’thaveandstartedthinkingaboutwhatIdid.AndwhatIhadwasaprettyterrificlife.WhatIhadwasmoretimeinthisworld than anyofmy three sisters ever got.Not one of them lived to see herforty-fourth birthday.NotVivian.NotBarbara.Not Jackie. Cancer took themawaywhentheywereyoungandbeautifulandintheprimeoftheirlives.

ThentherewasLlonaGullette.Llonawasmyhomegirl.Shedoesn’tknowit,butshehelpedmegetovermydepressionoverhavingdiabetes,too.LlonaandIwentall thewaybacktojuniorhighschooltogether.Thetwoofuspracticallygrewupineachother’shousesandIknewtherewasnothinginthisworldshewouldn’tdoforme.Llonahadsuchaspecialplaceinmyheartbecauseshewasmy friendwhen Iwas PatsyHolte. That’swho she loved—not Patti LaBelle.Likemysisters,Llonafoughtas longasshecouldbutI losther tocancer twoyearsago,attheageoffifty-seven.

It’s the passing of so many people I loved so much, so many people whowouldhavegivenanythingforadiagnosislikemine,thatsnappedmeoutofthe

Pattipityparty.Thinkingaboutwhattheywentthroughmademestopfocusingon the bad news (diabetes is a chronic condition that has no cure) and startfocusingon thegoodnews (whilenoone can cure it, I couldmanage it—andleadafullandactivelifeintheprocess).

That’s when I decided LaBelle Cuisine deserved a sequel. Because that’swhen I decided to take the first—andmost important step—in controllingmydiabetes: changing theway I ate.And thatmeant changing theway I cooked.Not just because of the ingredients I was accustomed to using (butter, sugar,cream) and thequantities inwhich I used them (loads, lots, loadsmore).Thatwas only half of the reason.The other halfwas that I cannot stomachboring,bland,bad-tasting food.When it comes to taste, I’ma ricepudding,nota ricecake,kindofgirl.

Giventhatfact,IknewthatifIwantedtoeathealthier,atleastinanyserious,long-termway,Ihadtocomeupwithrecipes thatwereasgoodtomeas theyweregoodforme.AndsoIstartedtalkingtohealthandnutritionexpertsabouthealthiercooking.Whyitwasimportant.Howtogoaboutit.Whoneededtodoit. Itwaswhat they toldmeaboutwhoneeded todo it thatknockedme for aloop.Withoutdispute,withoutdisagreement,withoutexception, theyallagree:thewayweeatiscentraltothehealthandwell-beingofeverysingleoneofus.Notjustdiabetics.Notjustoverweightpeople.Everybody.That’sbecausewhatweeatdetermineswhatweweigh.Andwhatweweighdeterminesourriskforall kinds of serious, potentially deadly, diseases. High blood pressure, heartdisease,diabetes,strokes—theseandotherseriousdiseasesarelinkeddirectlytoobesity. And millions of people in this country are obese. Millions more areoverweight.And experts say ifwe keep putting onweight at the current rate,almosteveryoneinthecountryisgoingtobeoverweightby2030.Thatisjustsodeep.

That’swhythisisnotadiabeticcookbook.Norisitadietcookbook.IspentfartoomanyyearsofmylifegoingonallkindsofcrazyfaddietssoIcouldlooklikeoneofthoseskinnylittlenineteen-year-oldstheyputonmagazinecovers.Iwas a grown woman in my forties before I realized that, when it comes tobeauty,onesazefitsall.Sowhileit’simportanttobefit(read:ahealthyweightforyourageandsize),it’sequallyimportanttorememberthatBarbieisadoll,notagoal.

Iknowwhatyou’rethinking:ifit’snotadiabeticcookbookandit’snotadietcookbook,whatkindofcookbook is it?Acookbook forpeoplewho, likeme,want to eat healthier food that tastes great. A cookbook that offers lighter

versionsofthekindoffoodwealllovetoeat.AcookbookthatIhopereflectsthewiseadviceIheardasakidbutdidn’tappreciateuntilIwasanadult:treatyourbodylikeatemple,notanamusementpark.

Whileweallneedtoheedthatadvice,ifthere’sonethingI’velearnedwhilewritingthisbookit’sthis:unlikebeauty,whenitcomestonutritionalneedsandcalorierequirementsthere’snosuchthingasonesizefitsall.Whichmeansthateveryrecipeisnotgoingtofiteveryreader’sneeds.Everyrecipedoes,however,includenutritionalanalysis,diabeticexchanges,andcarbohydratechoices.Withthis information, information calculated by a team of nutrition experts at theAmerican Dietetic Association, each person can “make responsible eatingchoices that serve their body temple.” (I heard a registered dietician say that;don’tyoujustloveit?)Let’ssay,forexample,thatyou’retryingtoshakethesalthabit.Youcanomititfromtherecipeorvarytheamounttosuityourneeds.Orlet’s say you’re counting carbohydrates. If you plan to have dessert at dinner,you’regoingtohavetopassonthepastaandthepotatoes.

According to the American Dietetic Association, the nation’s largestorganization of food and nutrition professionals, a healthy daily meal planincludesatleast:

•3servingsofvegetables•2servingsoffruit•6servingsofgrains,beans,andstarchyvegetables•2servingsoflow-fatorfat-freemilk•about6ouncesofmeatormeatsubstitute•smallamountsoffatandsugar

Theactualamountswilldependonthenumberofcaloriesyouneed,whichinturn depends on your size, age, and activity level. You should consult aregistereddieticianoryourphysiciantodetermineyourpersonalnutritionneeds.

On a similar note, I need to say a quick word about how the nutritionalanalysis was calculated. When a choice of ingredients is given, the firstingredient listed is the one calculated in the analysis. Only the amount ofmarinadethat isabsorbedduringpreparationiscalculated.Andoptionsarenotincludedintheperservinginformationorthenutritionalanalysis.

Now that we’ve gotten all that straight, it’s time to do some cooking newmillenniumPatti-style.

StunninglyDelicious

Salads,Soups,andSandwiches

Out-of-This-WorldWatercressSaladwithBalsamicVinaigretteDressing

Thankstobaggedwatercress,puttingthissaladtogetherdoesn’tgetanyeasier.When you’re preparing it, remember thatwatercress is very perishable, so tryandbuyitthesamedayyou’replanningtoservethissalad.

Makes12servings

BALSAMICVINAIGRETTE

½cupextra-virginoliveoil¼cupbalsamicvinegar2tablespoonschoppedfreshbasil2tablespoonschoppedfreshchives1tablespoonmincedshallots1teaspoonDijonmustard1garlicclove,minced¼teaspoonsalt⅛teaspoonwhiteorblackpepper

WATERCRESSSALAD

WATERCRESSSALAD

1poundwatercress,toughstemstrimmed2largeredtomatoes,cutintobite-sizewedges1largeyellowtomato,cutintobite-sizewedges1sweetonion,suchasVidalia,thinlysliced1largecucumber,peeled,quarteredlengthwise,andsliced1redbellpepper,seededandcutintoshortstrips1cupradishes,cutintobite-sizepieces½cupfreshmushrooms,quartered½ cup hearts of palm, cut into bite-size pieces To make the vinaigrette:Combinetheoil,vinegar,basil,chives,shallots,mustard,garlic,salt,andpepperinacontainerwithatightlysealedtop(asmallcanningjarworkswell).Covertightly and shake well, until dressing is well blended. Use immediately orrefrigerate,covered,untilreadytouse.Shakewellbeforeserving.

To make the watercress salad: In a large bowl, toss the watercress, redtomatoes, yellow tomato, onion, cucumber, bell pepper, radishes,mushrooms,andheartsofpalm.Drizzlewiththevinaigretteandtosstocoat.

Patti’sPointers: I like tobuybaggedwatercressbecause it’s triple-washedand nearly ready to serve. Look for it near the herbs or lettuces in mostsupermarkets.Iliketoeatwatercressbecauseithasadelicatepepperytaste—a refreshing change fromplain ol’ iceberg lettuce.To trim, tear off (or cutoff) any thick, tough stems. But leave the smaller stems intact. They addcrunchtothesalad.Lookforheartsofpalminthecannedvegetableaisleofthesupermarket.Theyarethetender“heart”ofthetropicalcabbagepalmtreeand tasteabit likeanartichokeheart. Ifyoucan’t findheartsofpalm,youcanusechoppedartichokeheartsinstead.

PerServing:110calories,2gprotein,5gcarbohydrate,10gfat,1.5gsaturatedfat,0mgcholesterol,1gdietaryfiber,105mgsodium

DietExchanges:1vegetable,2fats,or0carbohydratechoices

SensationalSaladNiçoise

Thisrecipeisfullofsomanygreatingredientsit’snotasidesalad,Sugar,it’sameal.When servingSaladNiçoise, I knowmostpeople like to arrangeall thedifferentingredientsinseparatelittlepiles.Me?Iliketoputmineinabigbowland toss themall together. Ifyou’rea spicy food lover likeme,here’sagreattrick to try: swap the Niçoise olives for one 2.25-ounce can of well-drainedslicedblackolives—withjalapeño.Yum!

Makes6servings

DRESSING

¼cupchoppedshallots⅓cuplow-sodiumchickenbroth2tablespoonsoliveoil2tablespoonsfreshlemonjuice1tablespoonwhitewinevinegar1teaspoonDijonmustard1tablespoonfreshchoppedbasilor½teaspoondried1tablespoonfreshchoppedoreganoor½teaspoondried¼teaspoonsalt¼teaspoonfreshlygroundblackpepper¼teaspoonhotpeppersauce⅛teaspoonredpepperflakes

SALAD

6 ounces thin French green beans (haricots verts) or regular green beans,trimmed

8ouncessmallredpotatoes,thinlysliced,skinleftonOne12-ouncecanreduced-sodiumwhitetunapackedinwater,drainedandflaked½smallredonion,halvedandthinlysliced1cucumber,peeled,seeded,andchopped1pintcherrytomatoes,halved,or1pintgrapetomatoes,leftwhole½cupNiçoiseolives1headromainelettuce,tornintoleaves2largehard-cookedeggs,eachpeeledandcutintoquarters

To make the dressing: Mix the shallots, broth, oil, lemon juice, vinegar,mustard, basil, oregano, salt, black pepper, hot pepper sauce, and red pepperflakesina2-cupjarorbowl.Coverandshakeorwhisk(ifusingabowl)untilwellmixed.Refrigerateuntilthesaladisready.

Bring two pots of water to a boil. In one, cook the green beans until crisp-tender,about5minutes.Intheother,cookthepotatoes,covered,untiltender,8to 10 minutes. Drain the beans and potatoes and run under cold water untilcooled.Transfertoalargebowl.

Addthetuna,onion,cucumber,tomatoes,andolivestothebowl.Drizzlethedressing evenly over the salad.Using your hands or two large spoons, gentlytossthesaladtocoat.Refrigeratefor1hour.

Before serving, bring to room temperature and serve over lettuce leavesgarnishedwiththeeggquarters.

Patti’sPointers:IfyourmarketcarriesseedlessEnglishcucumbers,buythatinsteadofaregularcucumber.Noseedingrequired!AndEnglishcucumberstend to be less bitter than regular cucumbers. You’ll need 1½ to 2 cupschopped.

Also: To trim the green beans quickly, line up all the ends on a cuttingboard(asmanyaswillfitonyourboard!)thenmakeasinglecutacrosstheendswitha largeknife.Andlastbutnot least, tomakeperfecthard-cookedeggs,placetheeggsinasinglelayerinasmallsaucepanandcoverwithcoldwater by 1 inch.Bring to a boil over high heat. Justwhen thewater boils,removethepanfromtheheat,cover,andletsitfor15minutes.Drainandrun

coldwaterover theeggsuntilcooled.Letsit incoldwateruntilcompletelycooled.

Per Serving: 240 calories, 19 g protein, 17 g carbohydrate, 11 g fat, 2 gsaturatedfat,95mgcholesterol,4gdietaryfiber,640mgsodium

DietExchanges:3meats,2fats,1starch,or1carbohydratechoice

CajunChickenCaesarSalad

Makes6servings

CHICKEN

1tablespoonCajunseasoning1 teaspoon poultry seasoning Four 6-ounce boneless, skinless chicken breasthalves

SALAD

3tablespoonsextra-virginoliveoil3tablespoonsfreshlemonjuice2tablespoonsreduced-sodiumchickenbrothorwater2tablespoonsreduced-fatsourcream1teaspoonDijonmustard¾teaspoonredpeppersauce,suchasTabasco2tablespoonsgratedParmesancheese1headromainelettuce

Tomakethechicken:Preheattheovento375°ECoatabakingsheetwithfat-freecookingspray.

In a small bowl, mix together the Cajun seasoning and poultry seasoning.Sprinkleevenlyoverbothsidesofthechickenbreasts.

Placeonthepreparedbakingsheetandbakeuntilaninstant-readthermometerregisters160°Finabreastandjuicesrunclear,about25to30minutes.

Tomake the salad: In a large bowl, combine the oil, lemon juice, broth orwater,sourcream,mustard,redpeppersauce,andParmesan.

Tearthelettuceintolargeleavesandtosswiththedressingtocoatevenly.

Dividethelettuceamong6saladplates.Slicethechickenintostripsanddivideamongtheplates.

Option:Thisdishtastesgreatasawrapsandwich(eventhenextday!).Heatupsomeofthechickenstripsandalargetortillainthemicrowaveoven,about30seconds.Thenrollupwiththedressedromainelettuce.

PerServing:190calories,24gprotein,3gcarbohydrate,9gfat,2gsaturatedfat,60mgcholesterol,lessthan1gdietaryfiber,370mgsodium

DietExchanges:3veryleanmeats,1½fats,or0carbohydratechoices

LusciousLobsterSalad

Makesureyourefrigeratethisdishatleastfourhoursbeforeserving—longerifyouhavethetime.Thatwaytheflavorscanreallycometogetheranddevelop.Ifyoucovertightlyandrefrigerateitovernight,you’llhaveaseriouslygreatsalad,not just a seriouslygood one.And for the price of lobster tails these days—Ialmost fainted the last time I bought some!—great is exactly what this saladshouldbe.

Makes4 servings⅓cup reduced-fatmayonnaise, suchasHellmann’s Just 2Good!2teaspoonsfreshlemonjuice1teaspoonDijonmustard1teaspoonextra-virginoliveoil1tablespoonchoppedfreshtarragon¼teaspoonsalt¼teaspoongroundblackpepper⅛teaspoongroundredpepper⅛teaspoonpaprika2lobstertails,thawediffrozen(about1poundtotal)4cupsarugulaorotherlettuceleaves1tomato,cutinto8wedges

Inamediumbowl, combine themayonnaise, lemon juice,mustard, oliveoil,tarragon,salt,blackpepper,redpepper,andpaprika.

Bringapotoflightlysaltedwatertoboil.Boilthelobstertailsuntiljustfirmandopaquethroughout,8to9minutes.

Drainandrinse the tailsundercoldwater (it’seasiest todo thiswith tongs).Cuteachtailinhalflengthwiserightthroughtheshell(ifthemeatisnotopaqueallthewaythrough,boilthehalvedshellsforanotherminuteorso).

Scoop the lobstermeat from the shells with your fingers. Cut into bite-sizepieces(youshouldhaveabout2cupslobstermeat).Gentlyfoldthelobstermeatinto the mayonnaise mixture. Cover and refrigerate for at least four hours,preferablyovernight.

Put the arugula or other lettuce on a platter or plates. Topwith the lobstersaladandgarnishwiththetomatowedges.

Patti’sPointers:It’seasiertocutthelobstertailsiftheydon’tcurlupduringcooking.Tokeepthetailsfromcurlingastheycook,skewerthemlengthwisewithshortmetalorbambooskewers.Iusearugulainthisrecipebecauseitspepperybiteistheperfectcomplementtothismildandcreamylobstersalad.Butifyoudon’tlikethetaste,tryromainelettuceinstead.IthassixtimesasmuchvitaminCanduptotentimesasmuchbeta-caroteneasiceberglettuce.Just remember: generally speaking, thegreener the lettuce leaves, themorenutritiontheycontain.


DietExchanges:2meats,1fat,or½carbohydratechoice

CrabLouis

Makes8servings

1cupreduced-fatmayonnaise,suchasHellmann’sJust2Good!½cupchilisauce¼cupfinelychoppedredpepper¼cupfinelychoppedgreenonions11/zteaspoonspreparedhorseradish

¼teaspoonsalt¼teaspoonredpepperflakes1headiceberglettuce,shredded(about8cups)1pintcherryorgrapetomatoes2poundsfreshjumbolumpcrabmeat,pickedovertoremoveshells

In a large bowl,mix together themayonnaise, chili sauce, red pepper, greenonions,horseradish,salt,andredpepper.

Arrangetheshreddedlettuceonaplatteranddecoratetheedgeoftheplatterwiththetomatoes.Gentlyscoopthecrabmeatontopofthelettuce,beingcarefulnottobreakupthelumps.Spoon½cupofthedressingoverthecrabmeat.Servetheremainingdressinginasmallbowl.

Patti’sPointers:Youcanmake thisdishaheadof time, thenassemble justbeforeserving.Refrigeratethedressingforupto2days.Preparetheplatteroflettuceandtomatoes,cover,andrefrigerateforupto1day.Thensimplytopwiththecrabanddressing,andyou’regoodtogo.

Per Serving: 290 calories, 37 g protein, 10 g carbohydrate, 10 g fat, 1.5 gsaturatedfat,170mgcholesterol,lessthan1gdietaryfiber,880mgsodium

DietExchanges:3meats,1½fats,2vegetables,or½carbohydratechoice

BerryCoolChickenChili

I got this recipe from one of the most gorgeous and talented women on theplanet—HalleBerry.Youknowthatcommercialwherethemodelsays,“Don’thatemebecauseI’mbeautiful”?Well,Iwon’tlie:Ifthechildweren’tsosweet,Iwouldhavetohateher.ButIcan’t.She’sasbeautifulontheinsideassheisonthe outside, and when you’ve got a face and body like hers, that is sayingsomething,right?ThenightshewontheAcademyAwardforbestactress,youwould have thought I hadwon aGrammyAward for best album (Note to theRecording Academy: yes, that is a hint). When they announced Girlfriend’snameonthatstage,IwassohappyforherIstartedscreamingandshoutingsoloudIwokethewholeneighborhoodup.Butitwasheracceptancespeechthathadmecryinglikeababy.Itwasjustlikeher—beautifulandgraciousandreal.

Halle-lujah!That’swhatIsaidwhenGirlfriendcaughtthebouquetatthewedding of my coauthor and sister-friend, Laura Randolph Lancaster.(PhotobyRoosevelt Sharpe)While everybodyknowsHalle is as talented assheisgorgeous,here’ssomethingyoumaynotknowabouther:she’sdiabetic.Shefoundoutseveralyearsagowhenshewentintoadiabeticcomaonthesetofher first TV show, the long-canceled sitcom Living Dolls. Like millions ofpeople,Halledidn’tknowshehadthedisease.Whichiswhyitissoimportantfor all of us to ask our doctors about getting tested for it. When you makeHalle’sfabulouschili,whydon’tyoumakeanappointmenttodojustthat?Hallewouldlikethat.AndsowouldI.

Makes8servings

1teaspoonoliveoil1cupchoppedonion1cupchoppedgreenbellpepper¾cupchoppedcarrots3garliccloves,minced2poundsgroundchicken1tablespoonchilipowder1½teaspoonsdriedoregano1½teaspoonsdriedbasil½teaspoongroundcumin½teaspoonsalt½teaspoonredpepperflakesOne14.5-ouncecanno-salt-addeddicedtomatoes,undrainedOne15-ouncecangreatnorthernbeans,rinsedanddrainedOne14.5-ouncecanfat-freereduced-sodiumchickenbrothOne6-ouncecanlow-sodiumtomatopaste

Coata large souppotwith fat-free cooking spray and add theoil.Heat overmediumheatuntiltheoilishot.Addtheonion,bellpepper,carrots,andgarlic.Cook,stirringoccasionally,until thevegetablesarejust tender,6to8minutes.Addthechickenand,breakingupthemeatwithaspoon,cookuntilthechickenisnolongerpink,about10minutes.Pouroffanyfat.

Stir in the chili powder, oregano, basil, cumin, salt, and red pepper flakes.Cookabout2minutes.

Stirinthetomatoes,beans,broth,andtomatopaste.Bringtoaboiloverhighheat.Reducetheheattolowandcook,uncoveredandstirringoccasionally,untiltheflavorscometogether,about45minutes.

PerServing:250calories,31gprotein,23gcarbohydrate,4gfat,1gsaturatedfat,65mgcholesterol,5gdietaryfiber,350mgsodium

Diet Exchanges: 3 very lean meats, 2 vegetables, 1 starch, 1 fat, or 1carbohydratechoice

Luther’sItalianChickenSoup

Youknowwhogaveme this fabulous recipe?Theoneandonlyvelvet-voicedLutherVandross. I love Luther; he and I goway back. Andwhen I saywayback,Imeanwaaaaayback.Backinthesixties,whenhewasjustakid,Lutherused tocutschool tocome to theApolloTheater toseePattiLaBelleandTheBluebelles.Butseeinguswasn’tenoughforLuther.Hewanted tomeetus.Sobadly,infact,thatheconcoctedthisingeniousplantogetbackstage.LuthertoldPeterLong,theApollo’spublicrelationsdirectoratthetime,thathewaswritingaschool reportonTheBluebellesand ifhedidn’tgetan interviewwithushewould flunk. Even back then, Luther was so smooth and charming andconvincing that Peter bought the story hook, line, and sinker. While I wasrunning an errand at the time, Luther got his interviewwith Sarah andNona.Eventhenhehadchutzpa.

ThewayNonaHendryx, SarahDash, and I lookedwhen Luther used tosneak into the world-famousApollo to see us. Check out the outfits; youcouldn’ttellusweweren’ttoocute!

Not long after the interview, Luther and his friend choreographer BruceWallacestartedthefirstPattiLaBelleandTheBluebellesFanClub.Brucewasthe first president, with Luther serving as his vice president. Of course, thesedaysI’mthe(unofficial)presidentoftheLutherVandrossFanClub.Boyfriendcan sing. A voice like Luther’s—silken, sexy, smooth—doesn’t come along

often,asevidencedbyallofhishits (toomany tocount)andawards (Doyoustoretheminawarehouse,honey?).Notonlycanhesing,butasanyonewhohasever seenLutherperformcan tell you,Boyfriendcanworka stage.Whatyoumaynotknowisthathecanalsoworkastove.Sincehelearnedhewasdiabetic,however,Lutherhasbeenintohealthiercookingandeating.Butdon’ttakemywordforit.TryLuther’sItalianchickensouprecipe.Whenyoutasteit,you’llbesinginghispraises.

Makes6servings

1teaspoonoliveoil1smallonion,finelychopped½cupchoppedcelery3garliccloves,minced1poundgroundchickenTwo14.5-ouncecansno-salt-addedstewedtomatoes,undrainedOne14.5-ouncecanreduced-sodiumfat-freechickenbrothOne8-ouncecanno-salt-addedtomatosauceOne4-ouncejarchoppedorslicedpimientos,drained½teaspoondriedItalianseasoning½teaspoondriedbasil½teaspoondriedoregano½teaspoonsalt½teaspoonfreshlygroundblackpepper1cupuncookedrotinipasta

Coatalargesouppotwithfat-freecookingsprayandaddoliveoil.Heatovermediumheatuntiltheoilishot.Addtheonion,celery,andgarlic.Cook,stirringfrequently,untilthevegetablesarejusttender,about4minutes.Addthechickenandcook,breakingupthemeatwithaspoon,untilthechickenisnolongerpink,about10minutes.Pouroffanyfat.

Stirinthestewedtomatoes,broth,tomatosauce,pimientos,Italianseasoning,

basil,oregano,salt,andpepper.Bringtoaboiloverhighheat.Addthepastaandreturntoaboil.Reducetheheattomedium-low,cover,andcookuntilthepastaisjusttender,about15minutes.

Patti’sPointers:WhenLuthermakeshisdelicious Italianchickensoup,heusesrotini,butImakeitwithstellinebecauseitmeans“star”—likethesuper-talentedoneheis.

Per Serving: 250 calories, 24 g protein, 27 g carbohydrate, 6 g fat, 1.5 gsaturatedfat,50mgcholesterol,3gdietaryfiber,850mgsodium

Diet Exchanges: 1 starch, 2½ very lean meat, 2 vegetables, 1 fat, or 2carbohydratechoices

BetterthanMom’sBeefStew

Adeliciousandcompletemealinabowl!Likemoststews,thisonetastesevenbetterthenextdaywhentheflavorshavehadplentyoftimetogettoknowoneanother.Infact,thisisthekindofdishyoucouldletsitonlowheatallday,goout shoe shopping, and, come dinnertime, it would be as fierce as your newpumps.

Makes6servings

1poundbeeftopround,trimmedoffatandcutintobite-sizepieces2tablespoonsWorcestershiresauceOne14-ouncecanfat-freereduced-sodiumbeefbrothOne14-ouncecanItalian-stylechoppedfreshtomatoes,undrained1tablespoonpreparedhorseradish2garliccloves,minced1teaspoonchilipowder½teaspoonsalt¼teaspoongroundblackpepper

5mediumredpotatoes,scrubbedandcubed1largeonion,coarselychopped1cupbabycarrots,halvediflarge2ribscelery,sliced1tablespoonchoppedfreshoreganoor½teaspoondried

PutthebeefandWorcestershiresauceinaresealableplasticbagandshaketocoat.Marinateintherefrigeratorforatleast2hoursandupto4hours.

Coata largesaucepanorstewpotwith fat-freecookingsprayandheatovermedium-highheatuntil smokinghot.Remove thebeef from themarinadeandaddtothepan,cookinguntilbrownedallover,about5minutes.

Reducetheheattolowandstirinthebroth,tomatoes,horseradish,garlic,chilipowder,salt,pepper,andanyleftovermarinade.Coverandcookfor1hourand45 minutes. Add the potatoes, onion, carrots, celery, and oregano. Cook,covered,until thevegetablesare tender,about1hourmore.If theliquidin thepanistoothin,raisetheheattomedium-highandboiluntiltheliquidthickens.

Patti’sPointers:Ifyoucan’tfindbeeftopround,extra-leanstewbeefworksjustaswellandisupto97percentlean.

Per Serving: 250 calories, 23 g protein, 32 g carbohydrate, 3.5 g fat, 1.5 gsaturatedfat,45mgcholesterol,4gdietaryfiber,400mgsodium

DietExchanges:2very leanmeats,2starches,1vegetable,or2carbohydratechoices

Daniel’sChilledSpringCarrotSoupwithLobsterandLime

You are going to fall in love with this soup recipe! It was created by therenowned French chef-restaurateur Daniel Boulud, who gave it tomewhen Itold him I was writing Lite Cuisine. And when I say renowned, I meanrenowned. Not only has Daniel been named chef of the year byBon Appetitmagazine, Boyfriend’s restaurant received Gourmet magazine’s Top TableAward. A few months ago, when the New York Public Library held its“Preserve theCookbookCollection”benefitgala,guesswhere theyheld it?AtBoyfriend’s restaurant, DANIEL. The menu, by some of New York’s most

famous chefs, was off the hook. I’m talking seriously scrumptious. Madfabulous.To-die-fordelicious.But like I toldDaniel, for$750aplate itbetterbe!ProceedsfromthedinnerbenefitedthecookbookcollectionoftheNewYorkPublicLibrary,which iswhy I agreed to sing at thedinner. (Youpeople tookthat “sing for your supper” saying seriously, huh?)That, and to get to samplesomemoreofDaniel’scooking.The libraryhas thousandsofcookbooks fromaroundtheworld.(Notetothestaff:IwillbedroppingbytomakesureatleasttwoofthemarebyPattiLaBelle.)WhenDanielmakesthissoupathisrestaurantheuseschickenstockandheavycream,but I lightened itupwith low-sodiumchickenbrothandfat-freehalf-and-half.It’stheperfectfirstcourseforyournextputtin‘-on-the-ritzaffair.

Makes8servings

1tablespoonextra-virginoliveoil1mediumleek(whitepartonly),thinlysliced,rinsed,andpatteddry1smallonion,thinlysliced1ribcelery,thinlysliced1garlicclove,peeledandleftwhole6sprigscilantro,stemsandleavesseparated,leavesfinelychopped2sprigsthyme15Californiaspringcarrots,peeledandthinlysliced½teaspoonsalt¼teaspoonfreshlygroundblackpepperPinchofsugar5cupsfat-free,low-sodiumchickenbroth3cupsfreshcarrotjuice1limeTabascosauce½cupfat-freehalf-and-half2largelobstertails,thawediffrozen(about1¼poundstotal)

Warm the olive oil in a medium pot over medium-low heat. Add the leek,onion, celery, and garlic. Lower the heat to medium-low and cook, stirring

frequently until the vegetables are translucent but not browned, about 10minutes.Tietogetherthecilantrostemsandthymesprigswithkitchentwineandadd the bundle to the pot. Stir in the carrots, salt, pepper, and sugar. Cook,stirringoccasionally,for10to15minutes.

Pourinthechickenbrothandbringtoaboiloverhighheat.Lowertheheattomedium and simmer, skimming the surface regularly to remove any fat andfoam,untilthecarrotsareverytender,about20minutes.Discardthegarliccloveandherbsprigs.Transferthesouptoablenderorfoodprocessorandpureeuntilsmooth (in batches if necessary). Strain the pureed soup through a fine-meshsieve, pressing out asmuch liquid as possible.Cover and refrigerate the soupbaseuntilwellchilled.

Oncethesoupbaseiscold,stirinthecarrotjuice.Finelygratethezestfromthelimeandsetaside.Cutthelimeinhalfandsqueezethejuicefromonehalfintothe soup. (Save theotherhalf foranotheruse.)Stir ina fewdropsofTabascosauce.Coverandrefrigerateuntilreadytoserve.

Bringapotoflightlysaltedwatertoboil.Addthelobstertailsandboiluntiljustfirmandopaquethroughout,8to9minutes.Drainandrinsethetailsundercoldwater (it’s easiest to do thiswith tongs).Cut each tail in half lengthwiseright through the shell (if themeat isnotopaqueall theway through,boil thehalvedshellsforanotherminuteorso).

Scoop the lobster meat from the shells with your fingers. Cut into ½-inchchunks.Inamediumbowl,addthechoppedcilantrotothehalf-and-halfandsetaside.To serve: ladle the soup into shallowsoupbowlsand swirl someof thehalf-and-halfmixtureintoeachserving.Placesomelobsterchunksinthecenterandsprinklewiththereservedzest.

Patti’sPointers:Ifyoudon’thaveajuicerorcan’tbuyfreshcarrotjuiceatalocaljuicebar,usecannedcarrotjuiceinstead.You’llfinditnearthetomatojuiceinmostsupermarkets.Andletmetellyouabouttheleeks:Theyarethe

queens of the allium world. More subtle than onion, more refined thanshallots, leekshaveasweetlygentleonionflavor that isperfect fordelicatesoups.That’sthegoodnews.Thebadnewsisthattheyalsohaveatendencytoharborgritintheirlayers.AndIdon’tdogrit.Sotomakesureyougetallof itout, slice themfirstandplace theslices inabowlofwater.Swish theslicesaroundinthewater,thenletanydirtsettletothebottomofthebowl.Lifttheleeksoutwithaslottedspoonandpatdrybeforeusing.


DietExchanges:2veryleanmeats,1vegetable,or½carbohydratechoice

ShrimpandSalmonMelts

Makes8servings

One12-ouncepackagefrozenbabyshrimp,thawedOne 10-ounce can sockeye or pink salmon, packed in water, drained andflaked¾cupreduced-fatsourcream¾cupreduced-fatmayonnaise,suchasHellmann’sJust2Good!¼cupfinelychoppedredonion¼cupfinelychoppedcelery3tablespoonschoppedfreshparsley1tablespoonpreparedhorseradish¼teaspoongroundblackpepper2largebeefsteaktomatoes,slicedinto8sliceseach8Englishmuffins,splitinhalf6ouncesreduced-fatsharpcheddarcheese,grated(1½cups)

Preheattheovento400°F.

Ina largebowl,combine theshrimp,salmon,sourcream,mayonnaise,onion,celery,parsley,horseradish,andblackpepper.

Layone tomatosliceoneachEnglishmuffinslice.Equallydivide theseafoodmixtureamongtheEnglishmuffins.Sprinklewiththecheese.

Placeinashallowroastingpanandbakeuntilheatedthroughandthecheesemelts,about10minutes.

Patti’s Pointers: Not all low-fat cheeses are created equal. I like to useCrackerBarrel2percentsharpwhitecheddarcheese,whichcomesinblockform. It melts well and has a bolder flavor than some of the milder pre-shreddedvarieties.


DietExchanges:5½meats,2fats,2starches,or2carbohydratechoices

WarmTunaWraps

Thisrecipetakesthestressandthemessoutofgettinglunchonthetable.Notonlyisitreadyinaflash,itgivesyoualltheflavorofatunameltwithafractionofthefatandcalories.

Makes6servings

1½cupsfrozencorn,rinsedincoldwaterandpatteddryOne12.5-ouncecanreduced-sodiumsolidwhitetunainwater,drainedandflaked1½cupsreduced-fatshreddedcheddar-jackcheese¾cupchunkysalsa(youchoosemild,medium,orthewayIlikeit—hot,hot,hot!)1tablespoonchoppedfreshchivesorparsley(optional)6large(10-inch)flourtortillas

In amedium bowl, mix together the corn, tuna, cheese, salsa, and chives orparsley(ifusing).

Spoon one-sixth of the mixture into the middle of a tortilla. Place on amicrowave-safe plate andmicrowave on high until heated through and cheesemelts,1to2minutes.Rollthetortillaclosedandserveimmediately.


DietExchanges:4meats,3starches,1fat,or3carbohydratechoicesIcan’tsomuch as smell a cheesesteak without thinking about my homegirl, LlonaGullette.Whenwewereteenagers,weusedtoeatthemliketheyweregoingoutofstyle.Phillyisthehomeoftheoriginalcheesesteak,sothecityispackedwithplacesthatsellthem.Whenweweregrowingup,LlonaandIalwayswenttothesame little shop to get ours—this twenty-four-hour hole-in-the-wall thatmadethe best ones in Philly. Come to think of it, the best ones I’ve ever tastedanywhere. Sometimes, between the two of us, Llona and I only had enoughmoneyforonecheesesteak,sowe’dbegtheownerforextrameatandshareit.Sharingwasthebackboneofourthirty-plus-yearfriendship.IfIwassick,Llonawouldshowupatmydoorwithabagofgroceriesandcookmeenoughmealstolastaweek.IfIwasscaredorlonely,she’dstayonthephonewithmeuntilIfellasleep.WhenmysisterBarbaragotmarried,LlonastayedupallnighthelpingmecookBarbara’sfavoritedishesforher twohundredweddingguests.Anditwas Llona’s parents who helped my father get a job at Baldwin LocomotivewhenheandChubbydecidedtheywantedtomovetoPhilly.LikeIsaid,LlonaandIwereascloseastwopeasinapod.

Llona,herson,Carl,andmehangingoutinourfavoriteplace—mykitchen.(Photo by Roosevelt Sharpe) Several years ago, when Llona was diagnosedwithbreastcancerandcalledtotellmethenews,Itoldheritwasmyturntobethereforher.“Anythingyouwant,Girlfriend,justask.”

Llonahesitated.“Justonething,Patsy,”shefinallysaid.“Iwantyoutosing.”

Ididn’tgetitatfirst.“Sing?”Isaid.“Girl,youshouldbesickofhearingmesingbynow.You’vebeentomoreconcertsthanIhave.”

“Notataconcert,”shesaidquietly.“Whenthetimecomes.”

Weneverspokeofitagain.Notonce.Butwedidn’tneedto.Bothofusknewwhathadbeenasked—andpromised.

NewYear’sDay,whenLlona’ssonCarlcalledtotellmeLlonawasgone,heaskedmetosingathismother’sfuneral.Hedidn’tknowthatifhehadn’taskedme,Iwouldhaveaskedhim.

TheonethingIdidaskCarlwasthis:“Don’tlistmeintheprogramasPattiLaBelle.Listme asPatsyHolte.”That’swho Iwas toLlona.That’swho sheloved.

Atherfuneral,whenwesentLlonahome,Isang“YouAreMyFriend.”AllIcan tell you is that truer words were never spoken. Since I learned I havediabetes,mylatenightcheesesteakrunsareathingofthepast.TheywereneverasmuchfunwithoutLlona,anyway.

Makes4servings

1smallredonion,sliced⅓cupfat-freelow-sodiumbeefbroth½teaspoonbroiledsteakseasoning,suchasMcCormick’s1tablespoonsteaksauce,suchasA1¼teaspoonhotpeppersauce,suchasTabasco¼teaspoonfreshlygroundblackpepper,plusmoreforsprinkling12ouncespaper-thinbeefroundsandwichsteaks4steaksandwichrolls,split4romainelettuceleaves1tomato,thinlysliced

Coatalargeskilletwithfat-freecookingsprayandheatovermediumheat.Addthe onions and cook until tender, about 5 minutes. Stir in the broth, steakseasoning, steak sauce,hotpepper sauce, and¼ teaspoonof theblackpepper.Bringtoaboil.

Addthesteakandcook,stirringfrequentlyandseparatingtheslicesuntilmeatisnolongerpink,about5minutes.Sprinklewiththeremainingblackpepper.

Line the rollswith the lettuce and tomato slices. Spoon the steak on top andserveimmediately.

Option: If you like a wet steak sandwich, top thesewith low-sodium tomatosauce,ketchup,oryourfavoritesteaksauce.


DietExchanges:2medium-fatmeats,2starches,or2½carbohydratechoices

SeriousSloppyJoes

These tasteevenbetterafteradayor twoof“marinating” in the fridge.Coverandstoreintherefrigeratorforupto2days,thenreheatinthemicrowaveandserveonthebuns.Besure,however,touseregulargroundturkey(whichusuallyincludessomelegmeat),not99percentleangroundturkeybreastmeat.Iwon’tlie:Thebreastmeat is just tooleantomakeagoodjuicygyro.Worse, itdriesoutifcookedtoolong.

Makes8servings

½cupchoppedredonion½cupchoppedcelery3garliccloves,minced1pound95percentleangroundturkey(not99percentleangroundturkeybreast)One8-ouncecanlow-sodiumtomatosauceOne6-ouncecanlow-sodiumtomatopaste½cupchilisauce1tablespoonwhitewinevinegar1teaspoonchilipowder1teaspoonsugarsubstitute,suchasDiabetisweetorSplenda1teaspoonseasoningsalt,suchasLawry’s½teaspoongroundcumin½teaspoondriedoregano¼teaspoonblackpepper8whole-wheathamburgerbuns

Coatalargeskilletwithfat-freecookingsprayandheatovermediumheat.Add

theonion, celery, andgarlic.Cookuntil just tender, about4minutes.Add theturkeyandcook,breakingupthemeatwithaspoon,untiltheturkeyisnolongerpink,about5minutes.Drainoffanyexcessfat.

Stir in the tomato sauce, tomato paste, chili sauce,whitewine vinegar, chilipowder,sugarsubstitute,seasoningsalt,cumin,oregano,andpepper.Coverandsimmer,stirringfrequently,for15minutestoblendtheflavors.

Dividethemixtureequallyamongthehamburgerbunstomakesandwiches.


DietExchanges:2starches,1leanmeat,1vegetable,or3carbohydratechoices

Lemon-BasilChickenPitas

Makes2servings

⅓ cup reduced-fat mayonnaise, such as Hellmann’s Just 2 Good!⅓ cupchoppedredonion¼cupchoppedcelery2tablespoonschoppedfreshbasil2teaspoonsfreshlemonjuice¾teaspoonsalt⅛teaspoongroundblackpepperOne5-ouncecanchunkchickenbreastinwater,drained2cupsarugulaorotherlettuceleaves2roundspitabread,cutinhalf(rightacrossthediameterofthecircle)

In amedium bowl, stir together the mayonnaise, onion, celery, basil, lemonjuice, salt, and pepper. Fold in the chicken, leaving as many large chunks aspossible.

Dividethearugulaorotherlettuceamongthepitahalves.Spoonone-fourthofthechickenmixtureintoeachpitahalf.

Patti’sPointers: Ifyoucan findsmall tenderarugulagreensat themarket,buythem.Arugulahasadeliciouspepperybitethatcomplementsthiscreamychickensaladbetterthanplainol’iceberglettuceeverwill.Ifyoucan’tfindarugula, go for romaine lettuce,which has better flavor, six times asmuchvitaminC,anduptotentimesasmuchbeta-caroteneasiceberglettuce.


Diet Exchanges: 3 very lean meats, 2 starches, 1 fat, ½ vegetable, or 1½carbohydratechoices

FabulousFrenchOnionandMushroomTurkeyBurgers

Don’tlettheleangroundturkeyfoolyou.Whenitcomestotaste,theseburgersgiveBigMacsarunfortheirmoney!

Makes4servings

8ouncesslicedwhitebuttonmushrooms2celerystalks,finelychopped1garlicclove,minced1egg,lightlybeaten½teaspoonpoultryseasoning¼teaspoonfreshlygroundblackpepper1pound95percentleangroundturkey(not99percentleangroundturkeybreast;seeheadnoteonSeriousSloppyJoes,page28)1cancondensedFrenchonionsoup,suchasCampbell’s4whole-wheathamburgerbuns,splitinhalf

Coatalargeskilletwithfat-freecookingsprayandheatovermediumheat.Addthemushrooms,celery,andgarlic.Cookuntilthemushroomsaretender,about4minutes.Removefromtheheatandletcool.

Meanwhile,inalargebowl,stirtogethertheegg,poultryseasoning,andblackpepper.Stirinthemushroommixture.

Using your hands,mix in the turkey, handling themeat as little as possible.Shapeinto4patties.

Addthepattiestotheskilletusedtocookthemushrooms.Cookovermediumheatuntiljustslightlypinkinthecenter,about5minutesperside.Drainoffanyexcessfat.

Pour the soup over the burgers in the skillet (be careful, as itmay spatter).Bring to a boil. Reduce the heat to low, cover, and simmer for 5 minutes.Removetheburgersandcooktheremainingsoupintheskilletuntilthickened.Servethethickenedsauceovertheburgersonthebuns.

Option:Theseburgersareplentymoistand tasty!But, ifyou feel theneed todress themupwith something, low-fat ranchdressingmakes theseburgersoffthehook.


DietExchanges:2leanmeats,2starches,1fat,1vegetable,or3carbohydratechoices

GreatGreekGyros

Iknowmostpeoplepreparegyroswithgroundbeef,butIusegroundturkeyinmine.It’stheperfectalternativetogroundchuckbecauseitdoesn’tdamagetheflavorbutitdoesditchlotsofthefat.

Makes4servings

1pound95percentleangroundturkey(not99percentleangroundturkeybreast;seeheadnoteonSeriousSloppyjoes,page28)2garliccloves,minced4ouncesreducedfatfetacheese,crumbled(1cup)1tablespoonchoppedfreshoregano1teaspoongroundblackpepper4roundspitabread,lightlytoasted1cupshreddedlettuce1largetomato,thicklysliced½mediumredonion,thinlysliced1cupreduced-fatsourcream

Coatalargeskilletwithfat-freecookingsprayandheatovermediumheat.Addthe turkey and garlic and cook, breaking up themeat with a spoon, until theturkeyisnolongerpink,about5minutes.Drainoffanyexcessfat.

Removefromtheheatandstirinthefeta,oregano,andblackpepper.

Cutoffabout2inchesfromthetopsofeachpitaroundanddiscard.Openthepita tomake a large pocket. Equally divide the shredded lettuce, tomato, andonionamongthepitapockets.Equallydividetheturkeyamongthepocketsandtopwithequalamountsofthesourcream.

Patti’s Pointers: Reduced-fat feta cheese is available in tubs in therefrigeratedcheesecaseofmostgrocerystores.Athenosbrandmakesagood-tastingversionthathas⅓lessfatthanregularfetacheese.


DietExchanges:3leanmeats,2fats,or3carbohydratechoices

FabulousFishandSeafood

CrabmeatQuiche

This dish is a natural for Sunday brunch. Serve it with fresh fruit and thewatercresssaladonpage2forasimpleyetelegantmeal.

Makes8servings

3eggs2eggwhites1cupfat-freehalf-and-half1tablespoonchoppedfreshtarragon(optional)½teaspoonsalt⅛teaspoongroundredpepper½cupshreddedreduced-fatSwissormozzarellacheeseOne9-inchfrozenpieshell8ouncesjumbolumpcrabmeat,pickedovertoremoveshells1sprigfreshtarragon(optional)Pinchofpaprika(optional)


Inalargebowl,whisktogethertheeggs,eggwhites,half-and-half,tarragon(ifusing),salt,andgroundredpepper.Whiskinthecheese.

Placethepieshellonabakingsheet.Arrangethecrabmeatinthebottomofthepieshell.Pourtheeggmixtureontop.

Bakeuntilsetandatoothpickinsertedinthecentercomesoutclean,40to45

minutes.Letcool(quicheshouldbewarm,nothot)then(ifusing)garnishwiththetarragonsprigand/oradustingofpaprika.

Option: If you have crab boil seasoning (such as Old Bay), use about 1¼teaspoons of it in place of the salt and ground red pepper. It’s the perfectflavoringforcrab!

Patti’s Pointers: If you can’t find fresh jumbo lump crabmeat, look forpremiumhandpickedpasteurizedcrabmeatintheseafoodcoldcase.Itcomesin8-ouncetubsandmakesagoodsubstitute.


DietExchanges:2meats,1starch,2fats,or1½carbohydratechoices

SeafoodMarinarawithAngel-hairPasta

Makes8servings

8ouncesangel-hairpasta2tablespoonsoliveoil,divided1largeonion,chopped3garliccloves,minced1cuplow-sodiumchickenbroth(about½ofa15-ouncecan)1cupdryredwineOne12-ouncecantomatopaste3teaspoonsdriedItalianseasoning½teaspoonsalt6largeplumtomatoes,chopped(about2cups)1poundseascallops,cutinhalfiflarge1poundmildwhitefishfillets,suchastilapia,orrockfish,cutintobite-sizepieces1poundjumbolumpcrabmeat,cleanedandpickedovertoremoveshells¼cupchoppedfreshbasil⅓cupgratedParmesancheese(optional)

Cookthepastaaccordingtothepackagedirections,leavingoutanybutterand

salt.

Meanwhile,inalargesaucepanovermediumheat,warm1tablespoonoftheoliveoil.Addtheonionandgarlicandcookuntiltender,about4minutes.Stirinthe broth,wine, tomato paste, Italian seasoning, and salt.Bring to a boil overhighheat.

Reducetheheattomedium-lowandaddthetomatoes.Simmer,uncovered,for10to15minutes.

In a large skillet,warm the remaining 1 tablespoon of the olive oil.Add thescallops,fish,andcrabmeat,andcookuntilthefishandscallopsarejustopaque,about5minutes.Transfertheseafoodtothesauceandsimmerfor5minutes.

ServeoverthepastaandsprinklewiththebasilandParmesancheese(ifusing).

Patti’s Pointers: If you can’t find fresh jumbo lump crabmeat, look forpremiumhandpickedpasteurizedcrabmeatintheseafoodcoldcase.Itcomesin 8-ounce tubs and makes a good substitute. And, if you want to skipdirtyinganotherpan,cooktheseafoodrightinthesauceforabout5minutes.Thesaucewilltakeonastronger“fishier”flavor,butalotoffolkslikeitthatway.


DietExchanges:5meats,2starches,2fats,or2carbohydratechoices

Pan-searedFlounderFilletswithCornandTomatoSauce

Ilovefreshflounderfilletsbecausetheyhavesuchamild,delicate,fresh-from-the-seaflavor.And,becausethey’resothin,theycookinaflash.Here’soneofmy favorite recipes for this fabulous fish. Try it; after one bite, I bet it willbecomeoneofyourfavorites,too.

Makes4servings

2largeripetomatoes,chopped(about2cups)1largeshallot,chopped(about¼cup)1cupfreshorfrozensweetyellowcorn¼cupdrywhitewine2teaspoonsdriedItalianseasoning¾teaspoonsalt,divided½teaspoonfreshlygroundblackpepperFour4-ounceflounderfillets½cupall-purposeflour2tablespoonsextra-virginoliveoil4lemonwedges

Inashallowmicrowave-safebakingdish,combinethetomatoes,shallot,corn,wine, Italian seasoning, ¼ teaspoon of the salt, and ¼ teaspoon of the blackpepper.Coverwithapapertowelandmicrowaveonmediumjustuntilsteaming,about2minutes.

Washfishincoldwaterandpatdry.

Sprinklethefishwithremaining½teaspoonsaltand¼teaspoonblackpepper.Dredgeintheflour.

Ina largeheavy skillet, heat 1 tablespoonof theoliveoil overmedium-highheatuntilveryhot.Placethefishintheskilletandcookuntilbrownedandjustopaqueontheunderside,2to3minutes.Carefullyflipwithaspatulaandcooktheothersideuntiljustopaque,2to3minutesmore.Removethefishtoaplatterorplates.

Pourthetomato-cornmixtureintothehotpan(itwillspattersostandbackabit).Let simmer for1 to2minutes.Spoon the sauceover the fish anddrizzlewith the remaining 1 tablespoon olive oil. Serve with the lemon wedges for

squeezing.

Option:Youcanusefresh,frozen,orcannedcorninthisrecipebutyou’lllikethe taste of fresh corn best. If using canned, you’ll need one 8-ounce can,drained.Ifusingfresh,you’llneedthekernelsfromabout2earsofcorn.

Patti’sPointers:Tocutkernelsoffthecob,cutoffthestemendofeachearof corn to make a sturdy base. Hold an ear upright in a shallow bowl,standingtheearonitsflatend.Usingasharpknife,cutstraightdown,slicingthekernelsfromthecobafewrowsatatime.Don’tcuttooclosetothecob.Thekernelsstarttogettoughclosertothecob.


DietExchanges:3½meats,1½starches,2fats,or1½carbohydratechoices

Party-PerfectSalmonFilletsinParchmentPaper

Youknowwhat’sgreataboutsalmon?Otherthanthetaste,Imean.Itbakeslikeadreamwithverylittlebutteroroil.WhenI’mhavingadinnerparty,Iwrapitinparchmentpaper.Itneverfailstoknockoutmyguests.Letthem“unwrap”thesalmonatthetable.MarthaStewartwon’thaveathingonyou.

Makes6servings

1teaspoonoliveoil4teaspoonsfreshlemonjuice4teaspoonschoppedfreshdill4teaspoonschoppedfreshtarragon½teaspoonsalt½teaspoongroundblackpepperSix4-ounceskinlesssalmonfillets

6lemonwedges


Washfishincoldwaterandpatdry.

Inasmallbowl,stirtogethertheoliveoil,lemonjuice,dill,tarragon,salt,andpepper.

Tearoff6 largesheetsofparchmentpaper,eachat least twiceas largeas thefillets.Looselyfoldasheetinhalfand,startingatoneofthefoldedcorners,cutofftheloosecornerstomakeaheartshape.Repeatwithremainingparchment.

Placeeachfilletononehalfofeachoftheparchmenthearts.Brushthefilletswiththeherbedmixture.Foldtheparchmentoverthefish,bringingtheoppositeedges of the paper together. Make a series of tight double folds all the wayaroundtheedgeofthepaper.Overlapeachfoldtocreateatightseal.

Settingthetablebeforecompanyarrives.Ican’twaituntiltheyseewhat’sfordinner!

Put the packets on a large baking sheet and bake until the paper is lightlybrowned and puffed (if well sealed), about 15 minutes. The fish should beperfectlycookedatthispoint.Ifyou’renervousaboutcheckingitfordone-ness,cut into your packet and slip a knife into the fish to see that it’s just opaquethroughout.

To serve, place a packet on each plate and allow diners to slit open theirpacketsindividually.Servewiththelemonwedgesforsqueezing.

Patti’sPointers:Ifyoudon’thaveparchmentpaper,youcanusefoil.It’snotas pretty, but works in a pinch. The French call this cooking method enpapillote,whichcomesfromtheFrenchwordforbutterfly,papillon.Itreferstothetraditionalbutterflyorheartshapethattheparchmentpaperiscutintobeforesealingthefood.Ifyoudon’twanttobotherwithcuttingheartshapes,

youcanjustuserectangularsheetsofparchmentorfoil,bringthelongedgestogether, fold them down tightly over the fish, then tuck the short edgesunderneath.It’snotnearlyasimpressive,butworksfine.Andaslongasyouhave theovenon, roast someasparagus (see recipeonpage154) forasidedishthat’stheperfectcomplementtothiswonderfulfish.


DietExchanges:3meats,1½fats,or0carbohydratechoices

HerbedGrilledTuna

Tuna ismy favorite fish forgrilling.Tunaandcharcoalgo together likehard-shellcrabsandbeer.Anditfreezeslikeadreamso,unlikealotofotherfish,youcanbuytunafrozenandnotworryaboutlosinganyoftheflavor.Whileyoucanbroilit(placeitabout4inchesfromtheheatsource),it’ssofly-you-to-the-moongoodon thegrill thatmyadvice is towaituntilyou’recookingout to try thisrecipe.Thewaitwillbeworthit;everybodyknowsthat,inthesummer,thebestcookingisdoneinakitchenwithaceilingmadeofsky.

Makes4servings

3tablespoonsfreshlemonjuice1tablespoonchoppedfreshparsley1tablespoonchoppedfreshoregano1tablespoonchoppedfreshchives1teaspooncoarsekoshersalt1tablespoonDijonmustard1largegarlicclove,minced¼teaspoonredpepperflakesFour6-ouncetunasteaks,eachabout1inchthick

Preheatthegrilltohot.

In a small bowl, stir together the lemon juice, parsley, oregano, chives, salt,mustard,garlic,andredpepperflakes.Brushontothetuna.

Grill thesteaksuntil lightlybrownedon theunderside,2 to4minutes.Turnwith tongs andgrill until brownedon theother side, 2 to4minutes,more formedium-rare.Thesteaksshouldstillbepinkinthecenter.Tocheck,separatethecenterofthefleshwithtongsormakeasmallslitwithaparingknife.

Patti’sPointers:Aslongasyou’vegotthegrillgoing,throwonsomerough-cut vegetables like red bell peppers, zucchini, andonions tossedwith oliveoil,salt,andpepper.Theymakeawonderfulaccompanimenttothetuna.


DietExchanges:5meats,1fat,or0carbohydratechoices

Slammin’SeafoodBouillabaisse

Serve this classic fisherman’s soup when company’s coming. I promise: theywillbeimpressed!

Makes8servings

1tablespoonoliveoil1½cupschoppedredonion4garliccloves,minced1teaspoongroundcumin½teaspoongroundredpepper(ormoreif,likeme,youlikeithot,hot,hot!)2cupsreduced-sodiumchickenbrothorvegetablebroth

2cupsdrywhitewine1redtomato,chopped1yellowtomato,chopped(totaltomatoesshouldequal2cups)½teaspoonsalt1teaspoondriedthyme2bayleaves1largepinchsaffronthreads,crushed1 poundmedium fresh shrimp, peeled and deveined (leave the tail on; it’scute)1poundseascallops,cutinhalfiftheyarelarge1poundcodorgrouperfilletcutintobite-sizepieces1poundcatfishfillets,cutintobite-sizepieces12snowcrabcocktailclaws

In a large stewpot, heat the olive oil overmediumheat.Add the onion andgarlicandcookuntiltender,about4minutes.

Stirinthecuminandredpepperandcook1minute.

Stirinthebroth,wine,redtomato,yellowtomato,salt,thyme,bayleaves,andsaffron.Simmer,uncovered,forabout15minutes.

Washtheseafood incoldwaterandpatdry.Add it to thebrothmixtureandbringtoaboiloverhighheat.Reducetheheattolow,cover,andsimmeruntiltheseafoodisjustopaque,10to15minutes.

Option: Serve this dish over cooked rice. You’ll need about 4 cups cooked,whichisabout2cupsdry.

Patti’sPointers:Besuretousesnowcrabcocktailclaws.Notonlyaretheymucheasier toeat thanAlaskankingcrab legs, theyalsohelpcutdownonthesodium.(JusttwoAlaskankingcrablegscanhavemorethan2,000mgofsodium!)

PerServing:310calories,45gprotein,6gcarbohydrate,6gfat,1.5gsaturatedfat,200mgcholesterol,lessthan1gdietaryfiber,540mgsodium

Diet Exchanges: 6 meats, 1 fat, or ½ carbohydrate choice

Servingshrimpbeforedinnertofriendswhoinsistedtheycouldn’twaitforthemainevent.

ChampagneSauteedSeaScallops

There’sjustoneruletofollowtoensurethatthisdishturnsoutperfectlyeverytime: don’t overcook the scallops!We’re going for yummy, not yucky and—trustme—yucky(i.e.,rubberyasatire)isjustwhatyougetwhenyouovercookscallops.Andifyou’reworriedaboutthechampagneintherecipe,don’t.Mostof the alcohol evaporates at high temperatures. For instance, a half cup ofchampagneorwineaddedtoahotpanwillboiloffinaboutoneminute,leavingyouwithalltheflavorwithoutallthecaloriesandfat.NowifIcouldjustfigureouthowtodothatwithmacaroniandcheese!

Makes4servings

1tablespoonreduced-caloriemargarine3smallgarliccloves,minced½cupchampagneordrywhitewine1½poundsseascallops½teaspoonsalt½teaspoonfreshlygroundblackpepper1tablespoonchoppedfreshbasilordill4lemonwedges

Melt themargarine in a large skillet overmedium heat. Add the garlic andcookuntiljustgolden,about2minutes.

Pourinthechampagneandcookuntilwarm,1minute.Addthescallopsandcookuntiljustopaquethroughout,about3minutesperside,sprinklingeachsidewiththesaltandblackpepperduringcooking.

Transfertoaplatterorplatesandspoonsomeofthecookingliquidoverthetop. Sprinkle with the basil or dill and serve with the lemon wedges forsqueezing.

Option:Thesetastefabulousoverangel-hairpasta(you’llneed2cupscooked,which isabout4ouncesdry).Tomoistenandflavor thepasta, toss itwith thecookingliquidfromthescallops.

Patti’s Pointers: For the best flavor, look for “dry” or “unsoaked” seascallops.Becausescallopboatsstayoutatseaforweeksatatime,topreservethem, many fishermen soak sea scallops in a solution of sodiumtripolyphosphate(don’teventhinkaboutaskingmetopronounceit).Itmakesthescallopslastlongerbutincreasestheweight(andtheprice)anddilutestheflavor.Next time you’re at the fishmarket, ask if your scallops are dry orsoaked.Or takeaclose lookat them.Soakedscallopsarebrightandshiny,andclingtogetherinclumps.Dryscallopsarepaleivoryorpalecoralincolor

andusuallyremainseparate.


DietExchanges:4meats,½starch,1fat,or½carbohydratechoice

SublimeSeafoodGrill

Youknowhow,back in thesixties,wheneverpeople talkedabout theBeatles,Paulwasknownasthecuteone?Well,backinmyoldneighborhood,wheneverpeople talkedabout theHoltegirls,mysisterBarbarawasknownas thesweetone.(Vivianwasthebeautifulone,Jackiewasthefieryone,andIwastheshyonewhocouldsing.)AndBarbarawassweet.Justassweetassugar.Ifyouhither,Barbarawouldaskyou ifyouhadhurtyourhand.That’s just thekindofpersonshewas.Shedidn’thaveameanboneinherbody.

AndyouknowwhatelseIlovedaboutBarbara?Thewayshelookedatlife.Like every day—every hour—was an incredible gift. Her outlook was soamazing,soaffirmative,socool.Notlikeshedidn’tknowupsettingthingswerehappening, more like she didn’t trip about it. More than anyone I have everknown,Barbarafocusedonthegoodineverythingandeverybody.

I was performing on Broadway when the colon cancer that killed Barbarastartedtomakehersickerthansick.Can’t-get-out-the-bedsick.Hold-my-hand-until-I-fall-asleep sick. But since I couldn’t hold Barbara’s hand, at least notphysically,Ihelditviatelephone.Untilshewashospitalized,Isangherasongshelovedeverysingleday.

AsmuchasBarbaralovedthatsong,shelovedherselfsomeseafood.Imeanshehadathingforit.Shewastinyasshecouldbe—I’mtalkingsize-6tiny.Butshecouldputawaysomeseafood.WheneverChubbycookedit,Barbarawasthefirstoneatthetable.OneminuteherplatewouldbefullandthenextitwouldbecleanenoughtosatisfytheBoardofHealth.YouknowwhatelseBarbaraloved?Ouroutdoorbarbecues.ShelookedforwardtothemthewayakidlooksforwardtoChristmas.Inherhonor,thisrecipecombineswhatshelovedaboutboth.

Makes6servings

2tablespoonsreduced-caloriemargarine,melted1½teaspoonssalt-freelemon-pepperseasoning½teaspoonsalt¼teaspoonredpepperflakes1poundskinlessmahimahifillets,cutinto1½-inchpieces1poundmediumfreshshrimp,peeledanddeveined,tailslefton1poundtilapiafillets,cutinto1½-inchpieces2tablespoonschoppedfreshparsley6lemonwedges

Preheatthegrilltomedium-highandcoatagrillbasketwithfat-freecookingspray.

Inalargebowl,combinethemargarine,lemon-pepperseasoning,salt,andredpepperflakes.Addtheseafoodtothebowlandtosstocoat.

My beloved sister Barbara on her wedding day. She was as beautiful apersonasshewasabride.

Placetheseafoodinasinglelayer inthepreparedgrillbasket.Putthebasketonthegrillgrateandgrill,turningonce,untiltheseafoodisjustopaque,10to15minutes.(Don’tovercook!That’sthesecond-biggestsecrettogreat-tastingfish.)Sprinklewiththeparsleyandservewiththelemonwedgesforsqueezing.

Patti’sPointers: If youdon’thaveagrill basket, not toworry. Just coat acoupleofdisposablealuminumpanswithfat-freecookingsprayandusetheminstead.Noaluminumpanshandyeither?Thenwrap thefish inheavy-dutyaluminumfoilsprayedwithfat-freecookingsprayandthrowiton thegrill.Togetthatgreatgrilledflavor,besuretopokeseveralholesinthefoilwithafork.(Ithinkcharcoalgivesthebestgrilledflavorhere,butthisrecipecanbedoneonagasgrill.Toboosttheflavor,soakhickorywoodchipsinwaterfor30minutes,thentossthemonthecentralplateofyourgasgrillandclosethecoverduringcooking.)


DietExchanges:6meats,2fats,or0carbohydratechoices

SucculentSteamedSeaBasswithBroccoli,Mushrooms,andSummerSquash

The steam gives the fish amoist and tender texture and cooks the vegetablesperfectly—not too crispy, not too soggy. And because you cook all theingredients in aluminum foil, cleanup is super easy and super fast. Twentyminutesafteryoupopthisconcoctionintheoven,unwrapthefoilandannounce,“Dinner’sready.”

Makes6servings

Six4-ounceseabassfillets¾teaspoonsalt¼teaspoongroundwhiteorblackpepper1tablespoonchoppedfreshbasilorparsley½cupthinlyslicedbroccoliflorets½cupslicedfreshmushrooms½thinlyslicedyellowsquash1tablespoonreduced-caloriemargarine6lemonwedges

Preheattheovento450°F.Tearoffasheetofheavy-dutyaluminumfoilthatislargeenoughtoholdallingredientscomfortably(about2feetlong).Coatthefoilwithfat-freecookingspray.

Putthefishinthecenterofthefoilandsprinklewithhalfofthesalt,pepper,and basil or parsley. Topwith the broccoli,mushrooms, and squash. Sprinkle

with the remaining salt, pepper, and basil or parsley. Dot with pieces of themargarine.

Bring together the long sides of the foil and folddown tightlyover the fish.Folduptheshortsidesofthefoil.

Putthepacketonabakingsheetandbakeuntilthefishisjustopaque,18to20minutes(it’sokaytoopenthepackettocheckthatthefishisopaqueallthewaythrough).

Patti’s Pointers: Don’t feel you have to use broccoli, mushrooms, andsquash in this recipe.Whatever is fresh and in season—tomatoes, zucchini,corn—willworkjustfine,probablybetter.Thatgoesdoubleforthefish;youcanuseanyfishwithdense,tenderfleshandadelicateflavor,likeseatroutorcod.


DietExchanges:2½meats,1fat,or0carbohydratechoices

MagnificentMonkfishwithCaramelizedOnionsandOlives

If you ever saw a monkfish, you’d probably never eat one. It’s probably theugliestfishinthesea,Ikidyounot!Amonkfishhasahumongousheadandanevenbiggermouth.It’ssobiganduglythatfishermenusuallykeepthetailendof the monkfish and throw away the head and body. Ugly as it is, however,monkfish isasheavenly tastingas it ishideous-looking.Serve this recipewiththesquashandsweetonionsonpage157andIguaranteeyouwon’thavetofishforcompliments.

Makes4servings

4teaspoonsmargarine,divided2Vidaliaorothersweetonions,thinlysliced¼teaspoonsalt½teaspoonfreshlygroundblackpepper¼cuppittedKalamataolives¼teaspoongroundredpepper1poundmonkfishfillets,membraneremoved(seePatti’sPointersbelow)2tablespoonschoppedfreshparsley4lemonwedges

Coat a very large skilletwith fat-free cooking spray and heat overmedium-highheat.Melt3teaspoonsofthemargarineintheskilletandstirintheonions,separatingthemintorings.

Cook and stir until softened, 2 to 3 minutes. Sprinkle with the salt and ¼teaspoon of the pepper. Reduce the heat to medium-low, cover, and cook,stirringoccasionally,untiltheonionsaredeepbrown,about15minutes.Stirintheolives.Removethemixturetoaplateandcoverwithfoiltokeepwarm.

In a small bowl, combine the red pepper and remaining ¼ teaspoon blackpepper. Cut the fish crosswise into 1-inch-thick medallions. Rub the spicemixtureevenlyintobothsidesofthemedallions.

Melt the remaining 1 teaspoon margarine over medium heat in the sameskillet used to cook the onions.When hot, add themedallions and cook untilopaquethroughout,about3minutesperside.

Removetoaplatterorplatesandtopwiththeonionmixture.Sprinklewiththeparsleyandservewiththelemonwedgesforsqueezing.

Patti’s Pointers: Ask your fishmonger to thoroughly trim the monkfishfillets. That means cutting away the pinkish-gray inner membrane. If youhappentoseeanygrayishmembranecoveringyourfillets,it’seasytocutitawayyourself.Justslipaknifeunderneathitwhereitattachestothefilletandcut it offwithhorizontal sawingmotions.Youmay see a narrow, dark redfatty strip that runs the lengthof the fillet (which is actually the tail of the

fish).It’sokaytoleavethaton.Butifitbothersyou,feelfreetotrimoffthatdarkredstrip,too.


DietExchanges:2meats,2fats,½starch,or½carbohydratechoice

ScrumptiousandSimpleScrodin“Butter”andBasilSauce

Believeitornot,scrodisn’tactuallyatypeoffishlikewhitingandseabassandcatfish.Idon’tknowwhocameupwiththenameorwhy,sincefishmarketsusethe term “scrod” to describe all kinds of fish—from cod to cusk, haddock topollock.Myprofessionalfishermanfriendstellmethat,moreoftenthannot,fishlabeled“scrod”isactuallysometypeofmildwhitefillet.So,whenpurchasingfish labeled “scrod,” don’t shell out awhole bunch ofmoney thinking you’regetting some exotic and unique species from the sea. Just keep inmindwhatmattersmost:freshness!

Makes4servings

Four4-ouncescrodfillets2tablespoonsmargarine1garlicclove,minced¼teaspoonsalt¼teaspoonimitationbutter-flavorsalt,suchasMollyMcButter⅛teaspoonredpepperflakes2tablespoonschoppedfreshbasil4lemonwedges

Preheattheovento450°F.andcoatabakingsheetwithfat-freecookingspray.

Washthefishincoldwaterandpatdry.

Placethemargarineinamediumbowlandmelt inthemicrowave,about15seconds.Stirinthegarlic,salt,imitationbutter-flavorsalt,redpepperflakes,andbasil.

Brushthebuttermixturealloverthefish.Placeonthepreparedbakingsheetandbakeuntilthefishisjustopaquethroughout,5to7minutes.Servewiththelemonwedgesforsqueezing.


DietExchanges:3meats,2fats,or0carbohydratechoices

SavoryShrimpScampi

Fair warning: This dish will have folks showing up at your doorstep—unannounced, uninvited, unembarrassed—if they find out you’re making it.Whenyou serve it, don’t tell anyone that it’s a lite versionof this classic anddeliciousSouthernEuropeandish.Instead,telleverybodyitwaspasseddowntoyoufromyourgreat-greatgrandmotheronyourdaddy’sside.Andwhileyou’dlove toshare the recipe,before itwaspasseddown toyou,youhad to takeanoathofsecrecytokeepitinthefamily.Thatlittlestorywillmakeittasteevenbetter!

Makes4servings

2tablespoonsreduced-caloriemargarine1tablespoonoliveoil4garliccloves,minced1poundfreshshrimp,peeledanddeveined½cupdrywhitewine3tablespoonsfreshlemonjuice¼teaspoonsalt¼teaspoonsalt-freelemon-pepperseasoning¼teaspoonwhitepepper

¼teaspoonredpepperflakes3tablespoonschoppedfreshparsley

Inalargeskilletovermediumheat,meltthemargarineandoliveoil.Addthegarlicandcook,stirringfrequently,for1minute.

Addtheshrimpandcookuntiltheyjustbegintoturnpink,1to2minutes.Addthe wine, lemon juice, salt, lemon-pepper seasoning, white pepper, and redpepperflakes.Reducetheheattomedium-lowandcookuntilthewinereducesbyalmosthalf.Sprinklewiththeparsleyandservepipinghot.

Option:Thistastesgreatovercookedangel-hairpastaorwhiterice.You’llneedabout2cupsofeitherone.


DietExchanges:2½meats,1½fats,or0carbohydratechoices

No-FussBlackenedFishFillets

I like tomake thisdishusinggrouper,but itworks just aswellwithanymildwhitefish,liketilapiaoroceanperch.I’vefounditcooksbestinabigoldcast-iron skillet—thekindGrandmotherEllenused to fryher famous friedchickenin.

Makes4servings

1poundfishfillets,suchasgrouper,tilapia,oroceanperch2tablespoonsblackeningseasoning1teaspoondriedthyme

1teaspoonpaprika½teaspoonfreshlygroundblackpepper¼teaspoongroundredpepper1tablespooncanolaoil4lemonwedges

Washthefishincoldwaterandpatdry.

Sprinklethefishwiththeblackeningseasoning,thyme,paprika,blackpepper,andgroundredpepper,pattingitinonbothsides.

Coat a large cast-iron skillet or other heavy-bottomed skillet with fat-freecookingspray.Addtheoilandheatovermedium-highheatuntilsmokinghot.Put the fish in the pan and cook, turning once, until just opaque throughout,about2minutesperside.

Servewiththelemonwedgesforsqueezing.

Patti’sPointers:Thisdishcreatesabitofsmoke,soturnonyouroverheadfanoropenthewindow!



CrunchyCajunCatfishNuggets

Letmesaythisfromthestart:ThisCajunclassicisforfolkswholiketheirfoodhot and spicy—the more of each the better. If, like me, you happen to be alifelongmemberofthisclub,I’vegotonewordforyou:rejoice!Recentstudieshaveshownthathotpeppersmayhaveserioushealthbenefits—andrevupyourmetabolismtoboot.Whoknew?AllIcansayis,“Bringonthehotpeppersauce,sugar.”

Makes6servings

¾cupplaindrybreadcrumbs½teaspoonCajunorCreoleseasoning1teaspoonchilipowder¼teaspoongroundredpepperSix4-ouncecatfishfillets,cutintobite-sizepiecesHotpeppersauce,suchasTabasco6lemonwedges


Lineacookiesheetwithfoilandcoatwithfat-freecookingspray.

In a large shallow bowl, mix together the bread crumbs, Cajun or Creoleseasoning,chilipowder,andgroundredpepper.

Coat thecatfishnuggetswithcookingspray.Dip thenuggets inbread-crumbmixture,rollingtocoatcompletely.

Preheatthecookiesheetintheovenuntilsmokinghot,2to3minutes.(Ahotcookiesheethelpsmakethenuggetscrunchier,givingthemthatreal“Southernfried”taste.)Placethenuggetsonthehotcookiesheet,coatthetopswithfat-freecookingspray,andbakeuntiljustopaquethroughout,about12minutes.

Serve drizzled with hot pepper sauce and with the lemon wedges forsqueezing.

Option:Thesetastefabulouswithreduced-fatbluecheeseorranchdressing.


DietExchanges:3meats,1starch,1fat,or1carbohydratechoice

Oh-So-GoodOrangeRoughywithRoastedTomatoandOliveRelish

Makes4servings

4largeplumtomatoes,halvedlengthwiseFour4-ounceorangeroughyfillets¼teaspoonsalt¼teaspoonfreshlygroundblackpepper1tablespoonoliveoil¼cupslicedpimiento-stuffedgreenolives,drainedOne4-ouncecanchoppedgreenchilis,drained1tablespoonchoppedfreshoreganoor1teaspoondried4lemonwedges

Position an oven rack in the top third of the oven and preheat the oven to425°F.Coat a13x9-inchbakingdishwith fat-freeoliveoil-flavoredcookingspray.

Placethetomatoescutsideupinthepreparedbakingdishandroastinthetopthirdof theovenuntil lightlybrownedon top,10 to15minutes.Remove toacuttingboard,chop,andtransfertoabowlwithallthejuices.

Meanwhile,washthefishincoldwaterandpatdry.Coatwithfat-freeoliveoil-flavoredcookingsprayonbothsides.Sprinklewith⅛teaspoonofthesaltand⅛teaspoon of the pepper. Place in the baking dish and cook until just opaquethroughout,8to10minutes.

Addtheoliveoil,olives,andgreenchilistothebowlwiththetomatoes.Stirintheoregano,remaining⅛teaspoonsalt,andremaining⅛teaspoonpepper.

Transferthefishtoplates ifdesired.Spoonthetomatorelishevenlyoverthefillets.Servewiththelemonwedgesforsqueezing.


DietExchanges:2½meats,1fat,½starch,or½carbohydratechoice

CrabImperial

This is another great “company’s coming” dish that is guaranteed to impressyourguests.Serve it for a specialSunday supper and sitbackandbask in thecompliments.

Makes8servings

2teaspoonsregularmargarine½cupfinelychoppedcelery½cupfinelychoppedredbellpepper½cupfinelychoppedyellowbellpepper3tablespoonschoppedfreshtarragon1teaspoonDijonmustard¼teaspoonfreshlygroundblackpepper¼teaspoonredpepperflakes2eggs⅓cupreduced-fatmayonnaise,suchasHellmann’sJust2Good!1½teaspooncrabboilseasoning,suchasOldBay1½poundsfreshjumbolumpcrabmeat,pickedovertoremoveshells


Melt themargarine in a large skillet overmedium heat.Add the celery, redpepper, and yellow pepper. Cook, stirring occasionally, until tender, about 4minutes.

Removefromtheheatandstir in the tarragon,Dijonmustard,blackpepper,andredpepperflakes.

In a medium bowl, whisk together the eggs and mayonnaise until smooth.Whisk in 1 teaspoon of the crab boil seasoning. Set aside⅓ cup of the eggmixture.

Using your hands or a rubber spatula, gently fold the crabmeat into theremainingeggmixture,beingcarefulnottobreakupthelumpsofcrab.Dividethe mixture equally among 8 ramekins or custard cups sprayed with fat-freecookingspray.Spread2 teaspoonsof thereservedeggmixtureover the topofeach ramekin or cup. Sprinkle with the remaining ½ teaspoon crab boilseasoningevenlydistributedovereachramekinorcup.Placeonabakingsheetandbakeuntiljustslightlycrispontop,about20minutes.

Option:Foranextra-crisptopping,sprinkleeachservingwith2teaspoonsdrybreadcrumbs⅓cuptotal)beforebaking.

Patti’sPointers: Restaurants often serve this dish in emptied upside-downcrabshellsinsteadoframekins.Askyourfishmongerifhehasleftovercrabshells.Theymakeadrop-deadcutepresentation!Ifyoucan’tfindtheseanddon’thaveramekins,youcanalsobakethisinasingle10-inchpieplate,thendividetheservingsatthetable.


DietExchanges:2½meats,1fat,1vegetable,or0carbohydratechoices

Rockin’Rockfish

True fish connoisseurs say that rockfish, also called striped bass, is the besteatingfishontheplanet.That’sbecauseoftheflesh;it’stheperfectcombinationofmoist, sweet, lean, and firm. That’s why I’ve kept this recipe simple. Therockfishissofullofflavoritneedsnodressingup.Ifyou’reinthemoodfora

barbecue, it’s alsooneof the few fish that is firmenough tocookon thegrillwithoutfallingapart.Eitherwayyoucookit,itwillbeoffthehook.

Makes4servings

Four5-ouncerockfish(stripedbass)fillets,eachabout¾inchthick1teaspoondriedthyme1teaspoongroundcumin1teaspoonpaprika½teaspoongarlicpowder⅓teaspoonsalt¾teaspoonfreshlygroundblackpepper4lemonwedges

Preheattheovento450°F.Coataroastingpanwithfat-freecookingspray.

Washthefishincoldwaterandpatdry.Laythefishinthepreparedpan,skinsidedown.

Ina smallbowl,mix together the thyme, cumin, paprika, garlic powder, salt,andblackpepper.Sprinkleoverthefishandpatintothefleshwithyourhands.Coatthetopswithfat-freecookingspray.

Roastuntiljustopaquethroughout,8to10minutes.Usingaspatula,liftfromthe roasting pan onto a platter or plates. Serve with the lemon wedges forsqueezing.

Patti’sPointers:Ifyoulikefishwithcrispskin,preheattheroastingpanintheovenuntilhot,2to3minutes.Seasonthefishonapieceofwaxedpaperor foil, then place skin side down in the hot pan. Continue roasting asdirected.


DietExchanges:5meats,½fat,or0carbohydratechoices

ThePerfectPorgy

IwouldlovetoclaimcreditforthisdivinerecipebutIcan’t.ItwasgiventomebyprofessionalfishermenontheislandofEleuthera.That’swhereIgowhenmylifegets toocrazyand Ineed tocoolout. It’s suchacalmandpeacefulplace.WhenI’montheisland,Idoabsolutelynothingbutsleep(likeababy),lookattheocean(forhoursatatime),andcook(justabouteveryday).Still,ittookmemore thanayear to try this recipe.That’sbecausewhenI sawall thesalt thatwas in it, I thought Iwould endupwith a soggy, salty, seriously awfulmess.Boy,wasIeverwrong.Thesaltinthisrecipeactsasinsulation;youactuallytapoffanddiscardtheentiresaltcrustbeforeserving.Butwhenthefishiscooking,thesaltworksalittleculinarymagic,sealinginthejuicesofthefishandcreatingthemoistest fleshIhaveever tasted.So, tomyfishermanfriends inEleuthera,thanksamillionforturningmeontotheeasiest,mostfoolproofrecipeIknowforcookingwholefish.Andoneofthemostdelicioustoboot!

Makes4servings

Two1½-poundwholeporgies,cleaned,scaled,anddressed2teaspoonsreduced-caloriemargarine,melted¼teaspoonfreshlygroundblackpepper6sprigsfreshoregano4lemonslices4eggwhites2cupscoarsekoshersalt4teaspoonsextra-virginoliveoil4lemonwedges

Preheattheovento450°F.Choosea13x9-inchbakingdishorother3-quartbakingdishthatcandoubleasaservingplatter.Linethebakingdishwithfoil.

Rinse the fish insideandout in coldwater andpatdry.Brush themargarineinsidethecavityofthefish.Sprinklethecavityevenlywiththepepper.Stufftheoreganosprigsandlemonslicesinside.

GettingsetuptopreparethePerfectPorgy.

Inalargebowl,whisktheeggwhitesuntilsoftpeaksformwhenthewhiskislifted.Foldinthesalt.

Spreadone-thirdofthesaltmixtureinthebottomofthepreparedpan.Placethefishonthesaltandcoverthetopofthefishwiththeremainingsaltmixture.

Bake for 30minutes. Tap off and discard the salt crust from the fish (itwillbreakoffeasily).Drizzlethefishwiththeoliveoilandserveinitsbakingdishwiththelemonwedgesforsqueezing.Tomakeindividualportions,cutthefish

intoquartersandremovetoplates.Toremovetheskin,peelitoffwithafork.

Patti’s Pointers: If porgies aren’t fresh at yourmarket (or that’s notwhatyou’vecaught),youcanalsousewholeredsnapperorseabass.You’llneedabout3poundstotal.Besuretothoroughlycleanandscalethefishsothatitcanbebakedwhole.Toget thiskindofservice fromyour fishmonger,callahead and tell him exactlywhat you need. To clean awhole fish yourself,beginbyguttingit.Usingasharpknife,slitthebellyfromthegillstotheanalfin.Pulloutanddiscardtheorgans.Scrapeanydarkbloodfromthebackbonearea.Rinsethecavitywithcoldrunningwater.

Next, remove the scales and gills. Hold the fish underwater by the tail.Scrapethescalesforwardfromtailtoheadusingafishscalerorthedullbackedgeofafilletknife.Openthegillflapsoneachsideofthefishtoexposethedark red crescent-shaped gills. Using kitchen shears or scissors, cut thecartilageateachendofthegills,thenpulloutanddiscardthegills.

Nowyoucan“dress”thefish,whichmeansremovingthefinsandhead.Ifyoupreferthelookofawholecookedfishwiththehead,leavetheheadon.Otherwise,usealargechef’sknifetocutofftheheadonananglebehindthegill opening and pectoral fin. Cut off all the finswith the knife or kitchenshears.Nowyourfishisreadyforbaking.


DietExchanges:6½meats,2fats,or0carbohydratechoices

HellaciousHalibutwithLemonandCilantro

WhileI lovethetasteofhalibut,whencookedintheovenithasatendencytodryout.Sotomakesurethesesteakscomeoutjustthewaytheyshould—moistandmagnificent—I spray themwith fat-free cooking spray before pouring themargarineontop.Giveitatry—you’regonnalovetheresult.

Makes4servings

Four6-ouncehalibutsteaks1tablespoonreduced-caloriemargarine,melted2tablespoonsfreshlemonjuice¾teaspoonsalt-freelemon-pepperseasoning½teaspooncoarsekoshersalt1tablespoonchoppedfreshcilantroor1teaspoondried4lemonwedges

Preheattheovento450°F.andcoatashallow2-quartbakingdishwithfat-freecookingspray.

Wash the fish in coldwater and pat dry.Coat the fish all overwith fat-freecookingspray.Putintothepreparedbakingdishandpourthemargarineevenlyoverthetop.Sprinklewiththelemonjuice,lemon-pepperseasoning,andsalt.

Bakeuntilthefishisjustopaque,20to25minutes.Sprinklewiththecilantrobeforeservingwiththelemonwedgesforsqueezing.

Patti’sPointers:Don’tbe thrownoff if thehalibutatyour store is labeled“boneless fillets.”As longas they’reat least1 inch thick, theycanbeusedjustlikeahalibutsteak.



Melt-in-Your-Mouth

MeatDishes

VealParmigiana

Unlike beef, you don’t have to be tooworried about picking a specific cut ofveal,sincemostcutsareconsideredlean.That’sbecausevealcomesfromyounganimalsanddoesn’thavethefatyoufindinothergoodcutsofmeat.Sochoosewhatevercutyou’refeeling,astheteenagerswouldsay.Leg,shoulder,sirloin—theywillallwork.WhenIcreatedthisrecipe,Iwasfeelingcutlets.Butwhateveryouselect,thisdishwillbeleanandluscious.

Makes4servings

1poundvealcutlets½cupeggsubstitute,suchasEggBeaters½cupdryItalian-seasonedbreadcrumbsOne8-ouncecanreduced-sodiumtomatosauce2tablespoonschoppedfreshbasilor1teaspoondried½cupshreddedreduced-fatmozzarellacheese


Putavealcutletbetweentwosheetsofwaxedpaperonaworksurface.Usingarollingpinorheavypan,gentlypoundthecutletfromthecenteroutwarduntilitisbetween⅛inchand¼inchthick.Repeatwiththeremainingcutlets.

Pourtheeggsubstituteintoashallowbowl.

Putthebreadcrumbsinanothershallowbowl.

Dipthecutletsintheeggsubstitute,theninbreadcrumbs,coatingcompletely.

Coat a large skillet with fat-free cooking spray and heat over medium-highheat.Addthecutlets(inbatchesifnecessary)andcookuntilbrowned,about2minutesperside.

Transfer thecutlets toa shallowbakingdish.Pour the tomatosauceevenlyoverthetop.Sprinklewiththebasilandcheese.

Bakeuntilthecutletsarenolongerpinkinthecenterandthecheeseismelted,about12to15minutes.

Option: Of course, pasta makes a natural accompaniment here. You’ll needabout2cupsuncookedtotal.

Patti’s Pointers:When shopping for veal, look formeat that’s quite pale,with creamywhite fat.A pale colormeans that the veal has beenmilk-fedratherthangrass-fedorgrain-fed.Andthatmeansmoretendermeatforyou.Ifyouseeareddishtingetothemeat,passitup.Areddishtingemeansthatthecutcamefromanoldercalfthatmayhavebeengrain-fed;andmostlikelythemeatislesstenderintextureandlessdelicateinflavor.


DietExchanges:4medium-fatmeats,1starch,or1carbohydratechoice

VerrrryGoodVealChopswithMushroomGravy

Makes4servings

Four4-ouncevealloinchops

½teaspoonsalt½teaspoongroundblackpepper2onions,thinlyslicedandseparatedintorings2garliccloves,minced½cupfat-freechickenbroth1½cupsslicedfreshmushrooms½cupreduced-fatsourcream1tablespoonchoppedfreshthymeor½teaspoondried

Sprinkle the veal chops with ¼ teaspoon of the salt and ¼ teaspoon of thepepper.

Coatalargeskilletwithfat-freecookingsprayandheatovermedium-highheatuntil smoking hot. Add the chops and cook until browned all over, 1 to 2minutesperside.Removetoaplate.

Reducetheheattomediumandaddtheonionstotheskillet.Cookuntilverysoft,about5minutes.Addthegarlicandcook2minuteslonger.

Reduce theheat tomedium-low and return the chops to the skillet.Pour thebrothoverthetop,cover,andsimmeruntilthevealisslightlypinkinthecenterandregisters140°Fonaninstant-readthermometer,8to10minutes.

Removethevealandonionstoaplatterorplates,creatingabedofonionsandputtingthevealontop.Coverwithfoiltokeepwarm.

Addthemushroomstotheskilletandcookoverlowheatuntiltender,about5minutes.Stirinthesourcream,thyme,remaining¼teaspoonsaltandremaining¼ teaspoon pepper. Cook until heated through, about 2 minutes. Pour themushroomgravyoverthevealandonionsbeforeserving.

Patti’sPointers:Buttonmushroomsworkfineinthisrecipe,butgowildifyouwant.Freshwildmushroomslikeshiitakes,creminis,ormorelstakethisdishtoawholenewlevel.

PerServing:190calories,18gprotein,8gcarbohydrates,9gfat,5gsaturatedfat,65mgcholesterol,1gdietaryfiber,400mgsodium

DietExchanges:2medium-fatmeats,1vegetable,or½carbohydratechoice

Seven-LayerBeefSkillet

If you’ve got kids in the house, let them help youmake this dish. They lovefixingitalmostasmuchastheyloveeatingit.Andtheyloveeatingit—it’slikehomemade Hamburger Helper and not much harder to make. Take it fromsomeonewho, as akid, practically lived inhermother’skitchen: just hangingoutwithyouandcookingtogetherwillmakeyourkidfeelgood.WhenWhoopiGoldberg’sgranddaughterwasonlynine,Whoopisaidhergranddaughterloveditwhenthetwoofthemconcocteddishestogether.Andwe’renottalkingJell-O-and-whipped-cream-peanut-butter-and-bananaskindsofconcoctionseither.Oh,no.Atnine,littlegirlfriendwasintosautéing.Ihavejusttwothingstosay:“Yougo,girl!”And,Whoopi,thenexttimeyourgranddaughteriscooking,canIcomeoverfordinner?

Makes8servings

1poundleangroundbeeftopround1teaspoonseasoningsalt,likeLawry’s½teaspoonItalianseasoning½teaspoonfreshlygroundblackpepper4smallredpotatoes,unpeeledandthinlysliced¾cupslicedcelery1onion,sliced1largeredbellpepper,slicedOne15-ouncecanItalian-stylechoppedtomatoes,undrained½cupshreddedreduced-fatmozzarellacheese

Preheatovento350°F.

Inalargeovenproofskillet,cookthebeefovermediumheatuntilcrumblyandjustbarelypink,breakingupthemeatwithaspoon.Drainoffanyexcessfat.

Sprinklethebeefwiththeseasoningsalt,Italianseasoning,andpepper.Layerthe potatoes, celery, onion, and red pepper over the beef. Pour the tomatoesevenlyoverthetop.

Coverandbakeuntilthepotatoesaretender,about40minutes.

Preheatthebroiler.

Sprinkle the cheese evenly over the vegetables and broil until the cheese isbubblyandlightlybrowned,about2minutes.Serveintheskillet,scoopingoutportionswithaspatulaorlargespoon.

Patti’sPointers:Besuretouseleangroundround,notgroundbeef(whichismuchhigherinfat).Groundroundwillprobablycostalittlemore,butit’supto97percent leanand, formymoney, justas juicyandflavorfulasgroundbeef.

Ifyourskilletisn’tovenproof(ifithasplastichandles),wrapthehandlesinadoublelayerofheavy-dutyfoilbeforeputtingitintheoven.


DietExchanges:3veryleanmeats,1vegetable,or½carbohydratechoice

ForRealVealMeatLoaf

You’ve heard of Sunday-go-to-meeting clothes? Well this is Sunday-go-to-eatingmeatloaf.It’stender,moist,andhasawickedlydeliciouscrunchycrust.Serveitwithriceandtheroastedasparagusonpage154foramenuthat’shardtobeat.

Makes8servings

One10¾-ouncecancondensedreduced-fatcreamofmushroomsoup1egg,slightlybeaten1smallbunchgreenonions,chopped(about½cup)½cupdryItalian-seasonedbreadcrumbs1tablespoonchoppedfreshthymeor½teaspoondried¾teaspoonsalt½teaspoongroundblackpepper2poundsgroundveal

Preheattheovento375°F.Lineabakingsheetwithparchmentpaperorfoil.

Inalargebowl,mixtogetherthesoup,egg,onions,breadcrumbs,thyme,salt,andpepper.Usingyourhands,gentlymixinthevealjustuntilcombined.Scrapeontothepreparedpanandshapewithyourhandsintoanoblongloaf,about12incheslongand5incheswide.

Bakeuntilthevealloafisslightlybrownedonthesurfaceandnolongerpinkinthecenter,about1hourand15minutes.

Patti’sPointers:Thesecrettotendermeatloafishandlingthemeatverylittle.That’swhyit’saddedattheveryendhere,afteralltheotheringredientshavebeencombined.Theslightlycrunchycrust takes thisdishover therainbow.Togetthemostoutofthisdeliciouscrust,Iliketobaketheloafonanopenbakingsheetratherthaninthetraditionalloafpanorcasseroledish.


DietExchanges:3leanmeatsor½carbohydratechoice

SoooGoodSwissSteak

Makes4servings

1poundleanbonelessbeefroundsteak,trimmedoffatandcutinto6pieces¼teaspoongroundblackpepper

1largeonion,thinlysliced½cupslicedcelery½cupbabycarrots,slicedintocoins1tablespoonfreshchoppedthymeor½teaspoondriedOne14.5-ouncecanItalian-stylestewedtomatoes,undrainedOne12-ouncejarbeefgravy1tablespooncornstarch¼cupwater

Coatalargeskilletwithfat-freecookingsprayandheatovermedium-highheatuntilsmokinghot.Sprinkle thebeefwith thepepper.Addto thepanandcookuntilbrownedallover,1to2minutesperside.Transferthebeeftoaplate.

Drain any excess fat from the pan. Reduce the heat tomedium and add theonion,celery,andcarrots.Cookuntiltender,about4minutes.

Putthemeatandjuicesoverthevegetables.Sprinklewiththethyme.Pourthetomatoesandgravyoverthetop.Reducetheheattolow,cover,andcookuntilthemeatisfork-tender,about1hourand15minutes.

Removethemeattoaplatterorplates.Skimanyexcessfatfromthegravyinthe pan (there may not be much if your beef was well trimmed). in a cup,dissolvethecornstarchinthewater.Stirintothegravyinthepanandincreasethe heat tomedium.Cook until thickened and bubbly, 1 to 2minutes. Spoonoverthebeefbeforeserving.

Patti’sPointers:Ifyou’restartingoutwithfrozenbeef,besafeandthawitin the refrigerator instead of on your countertop. You’ll reduce the risk ofcontaminationandgivetheicecrystals timetobereabsorbedintothemeat,creatingmoisterbeef.Thaw thebeefona tray inyour refrigerator to catchanydrips.Foreachpoundofsteak,allowabout3to5hoursthawingtime.


DietExchanges:3veryleanmeats,1vegetable,or1carbohydratechoice

Melt-in-Your-MouthRoastTenderloin

Letmesaythisfromthestart:Thisdishispricey.(Awholetenderloinrunsfromabout$40to$80!)That’swhy,atmyhouse,it’sstrictlyaspecial-occasionmeal.But when you’ve got something truly wonderful to celebrate—a marriage, agraduation,thebirthofababy—thisdishscreamsspecial.

Makes14servings

¼cupoliveoil1tablespoonWorcestershiresauce2tablespoonschoppedfreshparsley1tablespoonchoppedfreshrosemary2garliccloves,minced1teaspoonsalt1teaspoonfreshlygroundblackpepper1wholebeeftenderloin(4to5pounds),trimmedoffat

Placethebeefinalargebakingdishorroastingpan(about4-quartsize).

In a medium bowl, mix together the oil, Worcestershire sauce, parsley,rosemary, garlic, salt, and pepper. Pour themixture over the beef, thoroughlyrubbing it into themeat. Cover and refrigerate for at least 1 hour, or up to 8hoursformoreflavor.

Remove the beef from the refrigerator and bring it to room temperature,covered,about1hourbeforeroasting.


Patthebeefdryandsetitonarackinalargeroastingpan.Tuckunderthethinend if it is much thinner than the thick end. Roast until an instant-read

thermometerinsertedinthethickestportionregisters135°Fformedium-rare,20to30minutes.(Checkthetemperatureoften,asitclimbsquicklyanditwouldbeacrimetoovercookanice—expensive!—pieceofmeatlikethis.)

Removetheroasttoaplatterandletitstand10minutesbeforecuttinginto½-inch-thickslices.

Celebratingatrulyspecialoccasion—mycousinHazel’sfiftiethbirthday—withfriendsandfamily.

Option:Thistastesdivinewithlow-fatItalianvinaigrette.Ortomakeasimplesauce from the pan drippings, skim the fat (if any) from the drippings in theroastingpan.Add1½cupsdryredwineorlow-sodiumbeefbroth,anyleftovermarinade,andany juices thataccumulateon theplatteras the roast rests.Boilover medium-high heat, stirring and scraping the bottom of the pan until theliquid is reduced by about half. Seasonwith¼ teaspoon each salt and pepper(andabout2teaspoonschoppedfreshrosemaryand/orparsleyifyouhaveany

leftover).Servewiththeroast.

If you have leftovers for a few days, slice them thinly, toss with Italianvinaigrette,andservewithyourfavoritegreensforaroastbeefsalad.


DietExchanges:5medium-fatmeatsor0carbohydratechoices

LambChopsLaBelle

SingingatLaura’swedding—aftersheagreedtowearthepumps!(PhotobyRoosevelt Sharpe) When my sister-friend and coauthor, Laura RandolphLancaster,gotmarriedafewyearsago,sheserved lambchopsatherweddingreception.Now, I’mnot a fanofhotel food (that’sputting itmildly; I usually

hateit),butIhavetogivewhoevercookedtheselambchopstheirprops.Theywereoff-the-hookdelicious.Theyweresogood,infact,thatwhenIwenthomeIstartedworkingonmyownrecipeforLambChopsLaBelle.Ittookmemorethanafewtimestogettherecipejustright,especiallysinceIwantedtodothechops lite and right.Lite is abigdeal toLaura; several people she is close tohave diabetes. She is always bugging me about what I’m eating, if I’mexercising,whetherI’mtakingmymedicineandcheckingmysugar.Iwon’tlie:Sometimesthechildgetsonmylastgoodnervewithallherquestions.SoonherweddingdayIdecideditwasmyturntogetonhernerves.(Don’trollyoureyes;turnaboutisfairplay.)IknewthatLaurawasplanningtowearapairofpumpsthat had—and I ambeingverygeneroushere—a two-inchheelatbest. If I’mlying,I’mflying.Thefirsttimesheshowedthemtome,Ihadafit.

“Noyou’renotwearing thoseold lady shoeswhenyougetmarried,” I toldher.“Idon’tknowanygrandmotherswhowouldbecaughtdeadwearingthosethings inchurchonSundaymorning, letalonewalkingdowntheaisle in themontheirweddingnight.”

Lauratriedtowinmysympathy.“Pat,bereasonable.I’mgoingtobeonmyfeetallnightlong.Don’tyouwantmetobecomfortable?”

I don’t know why she thought I was going to let the subject drop. Of allpeople,sheknowsthatI’mthesamewayaboutpumpsasIamaboutpans.Theyhavetoberight.Nohalf-stepping.NotlongafterthatconversationIcalledmyfriendthesupertalenteddesignerDonnaKaran,andyouknowwhatIaskedfor:apairofherfabulouspumps.InLaura’ssize.Intheexactshadeofherweddingdress.IhavetosayMissDonnaoutdidherself.Theshoes—apairofwhitesatinmules—were dazzling. Sexy. To-die-for gorgeous. Best of all, the heels werefiveinches!

ThemorningofLaura’sweddingItookthemoutofmysuitcaseandhandedthemtoher.“Here,”IsaidinmybestI-am-not-playing-with-youvoice.“You’rewearingthese.”

Longpause.“Pat,they’reabsolutelybeautifulbutIcan’twearthem.Theheelistoohigh.We’vebeenallthroughthis.”

Longerpause.“Youwantmetosing,right?”Isaid.

“Yes.”

“Well,Iwantyoutowearthesepumps.”

Bothofusgotwhatwewanted,althoughLauraknewIwouldhavesungatherweddingevenifshehadwornthegrandmotherpumps.Theweddingwasasbeautifulastheshoes.AndIgottheinspirationforalusciouslambchoprecipeoutofthedealtoboot.

Makes4servings

2tablespoonsoliveoil2tablespoonsfreshlemonjuice2tablespoonsWorcestershiresauce1tablespoonchoppedfreshrosemary1tablespoonchoppedfreshoregano1tablespoonchoppedfreshbasil1garlicclove,minced½teaspoonsalt¼teaspoonfreshlygroundblackpepper8lambloinchops(about4ounceseach),trimmedoffat

In a large resealable plastic bag, combine the olive oil, lemon juice,Worcestershiresauce,rosemary,oregano,basil,garlic,salt,andpepper.Addthechopsandshake tocoatcompletely.Refrigerate forat least1hour,orup to4hoursformoreflavor.


Heatacast-ironorotherheavyovenproofskilletovermedium-highheatuntilsmokinghot,4to5minutes.Removethechopsfromthemarinadeandplaceinthe pan. Immediately transfer the pan to the oven. Cook, turning once, untilbrowned on both sides and an instant-read thermometer registers 145°F formedium-rare,3to4minutesperside.Thecentershouldstillbeslightlypink.

Patti’sPointers: Ifyourkitchenhasgoodventilation,youcanbrownthesechopscompletelyonthestovetopinsteadoffinishingthemintheoven.But

you’llgetalotlesssmokeifyoupopthemintheoven.Oryoucouldpreheatthepanintheovenandskippreheatingonthestovetop.ButIfindthatthedirectheatofthestovetopheatsthepanquickerandmakesithotter,givingyouabettersearon themeat.Whenshoppingforyour lambchops,forfat-andflavor-consciouscooking,lookforthewords“loin”or“leg.”Thesecutstendtobetheleanestandthetastiest.


DietExchanges:5medium-fatmeats,3fats,or0carbohydratechoices

Burnin’BeefStroganoff

When shopping for beef, here’swhat youhave to remember:The leanest cutshavethewords“round”or“loin”inthem.Eyeofround,topround,sirloin,andtenderloinaresomeexamples.Besidesbeing lean, tenderloinreally livesup toitsname—formymoneyit’sthetenderestcutyoucanbuy.Cookedwhole,likethe recipe on page 88, it makes a drop-dead dramatic entree for companydinners.Anditmakesthisdishvirtuallymeltinyourmouth.

Makes6servings

12ouncesno-yolkeggnoodles1teaspoonreduced-caloriemargarine12 ounces beef tenderloin, trimmed of fat and cut into strips or bite-sizepieces1onion,halvedandslicedOne14½-ouncecanfat-freebeefbroth,divided4ouncesmushrooms,sliced1teaspoonpaprika

½teaspoonWorcestershiresauce¼teaspoonsalt½teaspoongroundblackpepper⅓cupreduced-fatsourcream1tablespoonchoppedfreshtarragonor½teaspoondried

Cookthenoodlesaccordingtothepackageinstructions,leavingoutanybutterorsalt.Drainandsetaside.

Melt1teaspoonofthemargarineinalargeskilletovermediumheat.Addthebeef and cook, stirring frequently, until browned all over, about 5 minutes.Transferthebeeftoaplate,leavingthejuicesinthepan.

Addtheoniontothepanandcookuntiltender,about5minutes.

Raise the heat tomedium-high, add half of the broth, and cook 10minutesmore.

Addthemushrooms,paprika,Worcestershiresauce,salt,andpepper.Cook,stirring,untilmostoftheliquidhasevaporated,8to10minutes.

Stir in the beef, remaining half of the broth, sour cream, and tarragon.Cookuntilheatedthrough,about2minutes.

Tossthenoodleswithabout¼cupofthebeefsaucetomoisten.Servethebeefmixtureoverthenoodles.

Patti’sPointers:Whenchoosingbeef,lookformeatwithacherry-redcolor.Andifyousee lotsof liquid in thepackage, leave it right there in themeatcase.Thatusuallymeansit’sbeenfrozenandthawed.And,ifyoudon’twanttopay$10or$12perpoundforbeeftenderloin,goforextra-leanstewbeefinstead.It’softencutfromtheveryleantoproundandonlycostsabout$3.50perpound. Ifyoucan findAngusbeef,grab it. Itwillbeevenmore tenderbecauseitcomesfromayoungeranimal.

Per Serving: 350 calories, 18 g protein, 43 g carbohydrate, 11 g fat, 4.5 g

saturatedfat,85mgcholesterol,2gdietaryfiber,290mgsodium

DietExchanges:2leanmeats,3starches,1fat,or3carbohydratechoices

Down-HomePorkChopsinGuilt-FreeGravy

Comfortfoodatitsfinest.NeedIsaymore?

Makes4servings

4bonelesscenter-cutloinporkchops(about4ounceseach)2cupschoppedonions1garlicclove,minced1cupfat-freereduced-sodiumbeefbroth1teaspoonseasoningsalt,suchasLawry’s¼teaspoonwhiteorblackpepper2tablespoonscornstarch⅓cupfat-freehalf-and-half1tablespoonchoppedfreshrosemary(optional)

Coatalargeskilletwithfat-freecookingsprayandheatovermedium-highheatuntilsmokinghot.

Addthechopsandcookuntilbrownedonbothsides,2to3minutesperside.Transferthechopstoaplate.

Reducetheheattomediumandaddtheonionsandgarlictotheskillet.Cookuntiltender,about4minutes.

Stir in the broth, seasoning salt, and pepper. Return the chops to the skillet.

Reducetheheattolow,cover,cookuntilthechopsregister160°Fonaninstant-readthermometerandthejuicesrunclear,10to12minutes.

Meanwhile,dissolve thecornstarch in thehalf-and-half.Pour into the skilletandcook,stirringconstantly,untilthegravythickens,2to3minutesmore.


DietExchanges:3leanmeats,1vegetable,or½carbohydratechoice

Patti’sPotatoandHamFrittata

Onthosedayswhentheclocksays it’s timefordinnerbutyour tastebudssayit’stimeforbreakfast,thisdishwillhitthespot.

Makes4servings

¼cupchoppedredpepper¼cupchoppedgreenonions2cupsfrozenhash-brownpotatoes½cupchoppedcookedham1½cupsfat-freeeggsubstitute,suchasEggBeaters2tablespoonschoppedfreshtarragonorparsleyor1teaspoondried2tablespoonsfat-freehalf-and-half½teaspoonsalt¼teaspoonwhiteorblackpepper¼cupshreddedreduced-fatcheddarcheese

⅓Coatanovenproofskilletwithfat-freecookingsprayandheatovermediumheat. Add the red pepper and green onions and cook until tender, about 4

minutes.Addthepotatoes,cover,andcook10minutesmore,stirringoften.

Stirinthehamandcookuntilheatedthrough,about2minutes.

Inamediumbowl,whisktogethertheeggsubstitute,tarragonorparsley,half-and-half,salt,andwhiteorblackpepper.Setaside.

Preheatthebroiler.Pourtheeggmixtureintotheskilletandcook,stirringoccasionallytolettheuncookedeggreachthebottomofthepan.Cookuntilthebottomissetandthetopisstillsomewhatloose,5to8minutes.

Sprinklewiththecheeseandruntheskilletunderthebroileruntilpuffyandthecheeseislightlygolden,1to2minutes.

Option:Usewhateverhamyoulikeinthisdish:Choppedhamsteak,choppedcanned ham, or even reduced-fat breakfast sausage all work well. If usingbreakfastsausage,cookitinthesamepanyouplantouseforthefrittata.


DietExchanges:3medium-fatmeats,1½starches,or1½carbohydratechoices

RighteousRumpRoast

MyauntHattieMaemakesarumproastthatisoutofthisworld.Idon’tknowwhatshedoes to itbut themeat justmelts inyourmouth.Melt-in-your-mouthdelicious is justwhat Iwasgoing forhere.And if I do say somyself, I thinkAuntHattiewouldbeproud.

Makes12servings

1teaspoonpaprika1½teaspoonssalt½teaspoongroundblackpepper½teaspoongarlicpowderOne4-poundleanrumproast,trimmed½cupfat-freebeefbroth10smallwholewhiteboileronions,peeled4celeryribs,chopped1cupslicedfreshmushroomsTwo8-ouncecansreduced-sodiumtomatosauce¾cupsreduced-fatsourcream2tablespoonschoppedfreshparsley

Mixthepaprika,salt,pepper,andgarlicpowderonwaxedpaperoracuttingboard.Rolltheroastintheseasoningandrubintothemeattocoatcompletely.

CoataDutchovenwithfat-freecookingsprayandheatovermedium-highheatuntilsmokinghot.Addtheroastandcookuntilbrownedallover,1to2minutesperside.

Reducetheheattomedium-lowandpourinthebroth.Coverandsimmerfor1hourand30minutes.

Skim off any excess fat from the surface of the liquid in the pan.Halve theonions lengthwise if theyare large.Scatter theonions, celery, andmushroomsaround the roast. Pour in the tomato sauce, cover, and simmer until thevegetables are tender and the meat registers 160°F on an instant-readthermometer,45to55minutes.Stirinthesourcreamandparsley.

Patti’sPointers:Ifyoucan’tfinda4-poundrumproast,bottomroundroastworksjustaswell.


DietExchanges:4medium-fatmeats,1vegetable,or½carbohydratechoice

“Barbecue”PorkChops

Youknowthesaying“singforyoursupper”?Well,onenight Idid just that. IwantedtocooktheseporkchopsforSundaydinnerbutthemarketwhereIbuymy meats closed a few minutes before I got there. I could see folks insideclosing up so I just knocked on thewindow and,well, you know the famousTemptations song “Ain’t Too Proud to Beg”? Enough said. One of theemployees tookpityonmeandunlocked thedoor. Iwaspretty surehedidn’trecognizemebecauseIhadonmydisguise—bigsunglassesandanevenbiggerhat.Butmyhigh-heeledpumpsgavemeaway.(Idon’tdoflatshoes,evenwhenI’mtryingtobeanonymous.)Boyfriendlookedat them,thenhelookedatme.Helookedatme,thenhelookedatthem.

“OhmyGod,”hewhispered,“you’rePattiLaBelle.”

“Yeah,Sugar,it’sme,”Isaid,tryingtogetmychopsandgetoutoftherefast,quick,andinahurry.“Don’ttellanybody.Andthanksforlettingmein.”

Youcanprettymuchguesswherethisstoryisheaded.

“MissLaBelle,” he said as hewas ringing upmy chops, “I’m a big fan.Areally big fan. Before you leave, would you mind singing just a littlesomething?”

WhatcouldIsay?Thekidhadletmeinafterclosingtime.So,rightthereatthecashregister,Icroonedafewbarsof“WhenYou’veBeenBlessed,PassItOn.”Ithoughtthatwastherightnotetoleaveon,don’tyou?

Makes6servings

6bonelesscenter-cutloinporkchops,about4ounceseach½cupfat-freelow-sodiumchickenbrothorwater,divided¼cupreduced-fatCaesardressing(notcreamy)

¼cuplightteriyakisauce,suchasKikkoman’s¼cupchilisauce2teaspoonsbrownsugarreplacement,suchasBrownSugarTwin½teaspoonpoultryseasoning1tablespooncornstarch

Coatalargeskilletwithfat-freecookingsprayandheatovermedium-highheatuntilsmokinghot.Addthechopsandcookuntilbrownedonbothsides,2to3minutesperside.Drainoffanyexcessfat.

Inamediumbowl,combine¼cupofthebrothorwater,theCaesardressing,teriyaki sauce, chili sauce, brown sugar replacement, and poultry seasoning.Reducetheheattomedium-lowandpourthemixtureoverthechops.Coverandsimmerfor20minutes.

Yourstrulyindisguise—orsoIthought!

Turnthechopsoverandcook,covered,until thechopsregister160°Fonaninstant-readthermometer,about20to25minutesmore.

Dissolvethecornstarchintheremaining¼cupofbrothorwater.Move thechopstothesideandpourthecornstarchmixtureintotheskillet.Cook,stirringconstantly,untilthesaucethickens,1to2minutes.



Pass-It-OnPorkCrownRoast

Earlyinmycareer,whenmysonZuriwassmall,Imissedalotofspecialtimeswithhimandmyfamily.TimesI’llnevergetback—birthdays,holidays,Mom-will-you-come-see-my-school-playdays.Intheseventies,Labellewastryingtobreak into the big leagues andwewere out on the road a lot. Even themostspecialholidayswerenoexception,althoughIknownowthattheyshouldhavebeen.Yearsagomybestfriend,Claudette,triedtotellmehowimportantitwastospendthemwithfriendsandfamily.

“Patsy,please,”shepleadedonelong-agoNovemberafternoon.“YouhavetocomehomeforThanksgivingthisyear.”

I toldClaudettewhat I always did. “This tour is too important,maybenextyear.”

There aren’tmany decisions I’vemade inmy life that I’ve regrettedmore.Since that phone call fromClaudette, I’ve beenout onhundreds of tours.Butthat was the last holiday I ever had the chance to celebrate with Claudette.Shortlyafter,mysister-in-spiritdiedofbreastcancerattheageofthirty-eight.

I’llneverforgetwhatClaudettesaidwhenItoldherIcouldn’tcomehome.IonlywishI’dlistenedtowhatshesaid.

“Friends and family should always come first, Patsy. They don’t read your

resumeatyourfuneral.”

Thisisafriends-and-familyrecipe.Thekindofmealyouservewhenyou’recelebrating something special—like being home for the holidays. And goodfriendslikeClaudette.

Makes14servings

1tablespoonoliveoil1garlicclove,minced1teaspoonpoultryseasoning1teaspoonsalt,divided¾teaspoongroundblackpepper,divided1porkribcrownroast(5to6pounds,12to14ribs)1onion,quartered1cupbabycarrots1celeryrib,sliced½cupwaterormore,asneeded1½cupsdrywhitewine


Inacup,mixtogethertheoliveoil,garlic,poultryseasoning,¾teaspoonofthesalt,and½teaspoonofthepepper.Thoroughlyrubtheroastwiththismixture,makingsuretorubthemeatofeachrib.

Placetheroastonarackinaroastingpan.Wrapasmallpieceoffoilaroundthe tips of each of the rib bones to prevent blackening (see Patti’s Pointers).Scattertheonion,carrots,andceleryaroundtheroast.Roastfor20minutes.

Reducetheheatto325°Fanddrizzle¼cupofthewateroverthevegetables.Roast until themeat registers 150°F on an instant read thermometer (without

touchingbone),about1hourand45minutesmore.Drizzlethevegetableswithmore water, ¼ cup at a time, whenever they begin to look dry (which willdependupontheamountoffatonyourroast).Transfertheroasttoaplatterandletstand10minutesbeforeserving.

Transferthevegetablestoastrainerandskimthefatfromthepanjuices(seePatti’sPointers).Holdthestrainerovertheroastingpanandpressthevegetableswithapotatomasher tosqueezeasmuchjuiceaspossiblefromthevegetablesintothepan.

Placetheroastingpanoveroneortwoburnersonmedium-highheatandpourin the wine. Boil until the liquid is reduced by half. Stir in the remaining ¼teaspoonsaltand¼teaspoonpepper.Servethepansaucewiththeroast.

ThebeautifulandbelovedClaudette,mysister-in-spirit.

Option: This roast looks even more impressive served with stuffing in the

center.Cookyourfavoritestuffing inaseparatebakingdish in theovenalongwiththeroast(you’llneed5to6cupsstuffing,enoughtofillan8-inch-squarepan).Spoonthecookedstuffingintothecenteroftheroastbeforeserving.Wantthe over-the-top lookwithout the over-the-top calories? Fill the center with awholeheadofroastedcaulifloweroryourfavoritepreparedsidedishvegetable.

Patti’sPointers:LiketheMelt-in-Your-MouthRoastTenderloinonpage88,this dish is a real dazzler. We’re talking fall-down-on-the-floor-and-weepflavor and appearance.That said, atmy house, it’s another strictly special-occasionmeal.Makethatsuperspecialoccasion.(You’llknowwhywhenthebutcherhandsyouthebill.)Price,I’msure,isonegoodreasonIhaveyettofindaporkcrown roast in themeat caseat the supermarket.So remember,when you’re ready to prepare this dish, you’ll have to order it in advancefromyourbutcher.

Tomakethosecutelittledecorativefoilcoversforthebones,cuttwelvetofourteen 3-inch-square pieces of foil (cut the samenumber of pieces as ribbonesonyourroast).Wrapeachpieceoffoilaroundthebuttendofacarrottocreatea rounded top.Slipa formedpieceof foilover each ribboneandpinchthebottomofthefoilsecurelyontothebone,leavingthetoppuffedandrounded.Allthatcuttingandwrappingtoomuchhassle?Thenjustwrapthebonesinfoiltopreventblackening.Beforeserving,removethemandtoptheboneswithpittedolives,paperfrills(soldinmostgrocerystores)—orwithnotoppingwhatsoever.

Here’sanothergreat timesavingsecret:Tode-fat thepanjuices,useafatseparator.Itlookslikeaplasticmeasuringcupwithaspoutthatreachestothebottomofthecup.Thefatrisestothetopofthecup—thenyoujustpouroutthepanjuicesthroughthebottomspout.Brilliant.

Andlastbutnotleast, tocarvetheroasteasily, insertaforkinthetopoftheroasttosteadyitandmakedownwardslicesclosetoeachribbone.



People-PleasingPoultry

TerrificTurkeyPastaCasserole

Makes6servings

6ounceswideno-yolkeggnoodles1tablespoonmargarine1cupchoppedcelery1cupslicedmushrooms½cupchoppedredbellpepper½cupchoppedgreenonions,includinggreenpart1½pounds95percentleangroundturkey(not99percentleanturkeybreast;seeheadnoteonSeriousSloppyJoes,page28)One10¾-ouncecan98percentfat-freecondensedcreamofmushroomsoup2tablespoonslightteriyakisauce,suchasKikkoman1½teaspoonspoultryseasoning½teaspoonsalt½teaspoongroundblackpepper¼teaspoonredpepperflakes8ouncesreduced-fatsourcream¼teaspoonpaprika

Preheat the oven to 32°F. Coat a 2-quart baking dish with fat-free cookingspray.

Cookthenoodlesaccording topackage instructions, leavingoutanysaltorbutter.Drainandsetaside.

Meanwhile,meltthemargarineinalargesaucepanovermediumheat.Addthecelery,mushrooms, red bell pepper, and green onions. Cook until just tender,about4minutes.Addtheturkeyandcook,breakingupthemeatwithaspoon,untiltheturkeyisnolongerpink,about5minutes.Drainoffanyexcessliquid.

Stirinthesoup,teriyakisauce,poultryseasoning,salt,blackpepper,andred

pepperflakes.Bringtoaboiloverhighheat.Reducetheheattolow,cover,andsimmerfor15minutes,stirringoften.

Stirinthesourcreamandnoodles.Pourthemixtureintothepreparedbakingdish and sprinkle with the paprika. Cover with foil, and bake until heatedthrough,about15minutes.

Patti’sPointers:Be sure anduse light teriyaki sauce; the regular kindhasgoo-gobs of sodium.With all the other goodies in this dish, I promise youwon’tmissthetaste.Andifyou’retryingtoshakethesalthabit,useonly1tablespoonoftheteriyakisauce.Beforediggingin,youcanseasonwithyourfavoritesaltsubstituteifneeded.


DietExchanges:3leanmeats,1fat,1vegetable,or1½carbohydratechoices

ReallyGoodRoastChickenCaesar

WhenIwasakid,IspentthesummerswithmyGrandmotherEllenonherfarminFlorida.GrandmotherEllenbelievedinchickeneatingbutshedidn’tbelieveinchickenbuying.Atleastnotfromastore.WhenGrandmotherEllenfeltlikecookingchicken,she’djustgooutside,chooseanicefatbird,thenswingitoverherheaduntilshebrokeitsneck.Innotimeshe’dhaveitcleaned,plucked,andfried. And it was so good it would put the Colonel’s to shame. WhileGrandmother Ellenwouldn’t be caught dead buying or baking a chicken, youcandoboth.Theresultswillbeseriouslydelicious,nottomentionawholeloteasieronyou—andthechicken.

Makes6servings

One3½-to4-poundchicken(withskin)1lemon,piercedalloverwithafork4garliccloves,smashed½cupliteCaesardressing(notcreamy),suchasKen’sSteakhouse2teaspoonsrotisseriechickenseasoning,suchasMcCormick’s1teaspoonpoultryseasoning1teaspoonItalianseasoning½teaspoongroundblackpepper¼teaspoonredpepperflakes


Rinsethechickenandchickencavityincoldwaterandpatdryinsideandoutwithpapertowels.

Putthelemonandgarlicinsidethechickencavity.

Inasmallbowl,mixtogethertheCaesardressing,rotisseriechickenseasoning,poultryseasoning,Italianseasoning,blackpepper,andredpepperflakes.Brushthemixturealloverthechicken.

Place thechickenbreast sidedown ona rack in a roastingpan; roast for20minutes.

Reduce the heat to 350°F. Turn the chicken breast side up on the rack andbrush all overwith the seasoningmixture.Roast, brushingwith the seasoningmixturetwomoretimes,untilaninstant-readthermometerregisters165°Fwheninsertedintoathighandthejuicesrunclear,35to40minutesmore.

Removefromtheovenandletrestfor5minutesbeforeserving.

At home chilling poolside until my chicken gets done. (That’s water, notsoda,intheglass!)

Patti’sPointers:Iuserotisseriechickenseasoninginsteadofplaintablesaltinthisrecipebecauseitgivesthechickenthatgorgeousgolden-browncolorhome ovens rarely produce but commercially cooked rotisserie chicken isfamousfor.Toreducethefatandcaloriesevenmore,removetheskinbeforeeating.Thechickenwillbesomoistandflavorfulyouwon’tevenmissit.

Toturnthehotchickenduringcooking,removethechickenfromtheovenandstickthehandlesoftwolongwoodenspoonsintobothendsofthebird.Rotatethechickenonthehandlestoturnover.


DietExchanges:6leanmeats,3fats,or½carbohydratechoice

ChickenCacciatore

Ihavea love/hate relationshipwith this recipe. I love itbecause it’s a family-filling favorite. I hate it because it fills the housewith such heavenly aromasthat,wheneverIcookit,everybodycrowdsintomykitchen.We’llbepackedintherelikesardinesandnobodywilloffer to leave.Whenyoumakethisdishatyourhouse,thesamethingissuretohappen.Whenitdoes,usemyGrandmotherEllen’ssurefirewayofgettingeverybodyout.Grabapan—GrandmotherEllenalwaysusedabigoldcast-ironskillet—and,inyourbestI-am-not-jokingvoice,tellfolksthatifthey’renotgonewhenyoufinishcountingtotenyou’regoingtohitsomebodyupsidetheheadwithit.

Makes6servings

1tablespoonreduced-caloriemargarine3mediumyellowsquash,halvedlengthwiseandthinlysliced1largeonion,thinlysliced1largegreenpepper,cutintostrips¾cupslicedfreshmushroomsOne14.5-ouncecanItalian-stylestewedtomatoes,undrained1tablespoonchoppedfreshoreganoor1teaspoondried1tablespoonchoppedfreshparsleyor1teaspoondried1teaspoonpoultryseasoning½teaspoonfreshlygroundblackpepperSix4-ounceboneless,skinlesschickenbreasts⅓cupgratedParmesancheese½teaspoonpaprika


Meltthemargarineinalarge,deepovenproofsautépanorstove-topcasseroledish over medium heat. Add the squash, onion, green pepper, mushrooms,

tomatoes,oregano,parsley,poultryseasoning,andblackpepper.Bringtoaboiloverhighheat.Reducetheheat to low,cover,andsimmeruntil thevegetablesaretender,about10minutes.

Arrangethechickenontopofthevegetables.SprinklewiththeParmesanandpaprika.Coverandbakeuntilan instant-read thermometerregisters160°Finabreastandthejuicesrunclear,25to30minutes.

Turnonthebroilerandbroiluntilthetopisnicelybrowned,about5minutes.

Option:Thisdishiswonderfuloverpasta.Andriceworkswell,too.Eitherway,you’llneed½cupuncookedforeachserving(3cupstotal).

Patti’sPointers:Ifyouhaveadeepskilletwithplastichandles,youcanstilluse it. Justwrap the handles in several layers of heavy-duty foil to protectthemwhiletheskilletisintheoven.


DietExchanges:4veryleanmeats,2vegetables,1fat,or1carbohydratechoice

ToomanyfolksformetocountcrowdinginthediningroomafterIkickedthemoutofthekitchen.

SensationalSkewers

Beforemysistersgot sick, every summerwe’d throwabarbecue inChubby’sbackyard and invite everybodywe knew.Ask anyonewho ever came to one:Thosebarbecueswereall-the-waylive.Idon’tknowwhichwaslonger,theguestlistorthegrocerylist,butbothweregigantic.Wetoldpeopletocomeearly(toeat)andstay late (toparty).When it came to themenu,moderationwasnotaconcept theHolte sisterswere into.Thenightbefore thebarbecue,noneofusslept.We stayed up all night long getting everything ready—marinating this,chopping that, spicing and slicing and dicing enough food to feed the wholeneighborhood and half of Philly. Between the four of us, we made so many

disheswehadtosetupfiveorsixpicnictablesjusttoholdthemall.IfIclosemyeyes, Icanstillsee thespread: thechickenandthechops, thecollardsandthe coleslaw, the corn and the casseroles and the cobblers. It wasn’t just abarbecue;itwasabanquet.

The whole neighborhood, half of Philly, and yours truly at one of thosemagical, memory-making barbecues. That’s my son, Zuri, in theforeground.Wasn’theanadorablelittlekid?

Everynowandthen,I’llrunintosomeonewhocametothosebarbecues,andthey always tell me the same thing: Every one of them was an affair toremember.Everyoneof themwasbarbecuebliss.Andnot justbecauseof thefood,althoughifIdosaysomyself, itwassmokin’.Literallyandfiguratively.

While the foodwasslamming,peoplestill remember thosebarbecuesall theseyears later because of the feeling in the space, the joy in the place.My oldersister,Vivian,usedtosaythatthebestbarbecueshappenedonnightswhenthemoon was full. She said that’s when the stars sprinkledmagic dust. Lookingbackonthosebarbecues, Iknowonethingforcertainandtwothingsforsure:Therewasmagic at them.But it came fromVivian, not the stars.Once folksfinished eating (their first plate at least), thepartywason.We’d crankup thestereoanddanceandsingandtelltalltalesuntiltheweehoursofthemorning.Vivian loved herself some blues. And when she played them, nobody wasallowedtositdown.Nobody.She’dthrowonsomeB.B.KingorBobby“Blue”Blandandgoaroundtheyarduntilshe’dgotteneverybodyoutoftheirchairandout on the floor—or I should say out on the grass. It was a blast. The stuffmemoriesaremadeof.

At your next barbecue, Iwant you to dome a favor. Two favors, actually.First,add thesewonderfulskewers toyourmenu.Whencookedovermedium-high coals, they take on that nothing-like-it-in-the-world-cooked-over-charcoalflavorandthatheavenlygrilledaroma.Then,whenthecookoutisinfullswing,throwonsomeB.B.King.Lethimplay“Lucille”—loud—justlikeVivianusedto.Ican’tmakeanypromisesbut,ifthemoonisfullandthefoodisright,youjustmightchannelherspirit intoyourbackyard.You’llknowitworkedifyoufeelthemagicdust.

Makes6servings

2earscorn,eachcutinto8equalpieces⅔cupfat-freeItalianvinaigrettedressing(notcreamy)1tablespoonchoppedfreshbasil1tablespoonchoppedfreshcilantro1teaspoonpoultryseasoning½teaspoonsalt½teaspoongroundblackpepper1½poundsboneless,skinlesschickenbreasts,cutinto1-inchpieces1largesweetonion(suchasVidalia),halvedandcutintowedges

1largegreenbellpepper,cutinto1-inchpieces1pintcherrytomatoes

Inalargemicrowave-safedish,microwavethecornonhighfor3minutes.Setaside.

Inalargebowl,combinethevinaigrette,basil,cilantro,poultryseasoning,salt,and pepper. Add the corn, chicken pieces, onion, green pepper, and cherrytomatoes.Coverandmarinate in the refrigerator forat least1hour,orup to4hours,stirringoccasionally.

Preheat thegrill tomediumor turnon thebroiler.Remove thechickenfromthemarinadeanddrain;discardthemarinade.

Putthechicken,onion,bellpepper,corn,andtomatoesonskewers,alternatingtheingredientsinthatorder.

Grillorbroil4inchesfromtheheatuntilthechickenisnolongerpinkinthecenter,5to8minutes.

Patti’sPointers:Toensureevengrilling,cutallofyouringredientsintothesame size pieces and turn the skewers once during grilling. I use metalskewers,preferablythetwo-prongedkind,becauseyourmeatandvegetableswon’tmovearoundwhenyou’returningthemandtheydon’tburnorsplinter,aswoodenonescan.(Seetheskewersonthecover.)Ifyouareusingwoodenskewers,however,asmyfriendsintheislandswouldsay,“noproblem.”Justbesuretosoakthemincoldwaterforhalfanhourbeforeputtingyourskewertogether;thisusuallykeepsthemfromcharringduringgrilling.Andifyou’reupforalittleextrawork,workthat—Ipromise—willtakeyourskewerstoawhole new level, try this little trick: soak wooden skewers in fresh lemonjuice for 30 minutes. Don’t ask me why, but the lemon juice gives theskewersafly-you-to-the-moonflavorthatwillhavefolkstalkingaboutthemuntilnextyear’sbarbecue.

In addition tometal skewers, you’ll need a good sturdy knife such as acleavertocutthecornintopiecesor“wheels.”Setthecobonacuttingboardandcutthecobcrosswiseintoeight“wheels.”Foreachcut,holdthecobwith

onehandandwith theotherhandpush theknifedown through thekernelsand just into the hard inner cob. Then take your one hand off the cob andplaceitopenonthetopsideoftheknifeandpushdownthroughthecobwithallofyourweight.Or,ifyouhaveanaccuratestrike,raisethecleaveronetotwo feet above thecorncobandquicklyandaccuratelybring it downontoandthroughthecobforeachcut.

Per Serving: 200 calories, 24 g protein, 17 g carbohydrate, 4.5 g fat, 1 gsaturatedfat,55mgcholesterol,3gdietaryfiber,125mgsodium

Diet Exchanges: 3 very lean meats, 1 starch, 1 vegetable, or 1 carbohydratechoice

Oven(TastesLikeSouthern)FriedChicken

I created this recipe in honor of my late sister-friend the legendary singer-songwriter Laura Nyro. The day I met Laura I knew we were going to belifelong friends.Laurawas the realdeal.Talented (Iused to tellhershecouldsinglikeasister).Kindasshecouldbe.Abrilliantartist(everybodyfromFrankSinatratoArethaFranklinhasrecordedhersongs).HadloadsofmoneybutnoneoftheI’m-all-that-and-a-bag-of-chipsattitudethatoftengoeswithit.Justarealcoolwoman.EverytimeIwasgoingthroughacrisis,everytimeIwasfacingacrucialcrossroadsinmylife,Laurawasthereforme.Backintheseventies,forexample,whencreativedifferencesbetweenSarah,Nona,andmestartedtotearLabelleapart,itwasLaurawhotoldmethetimehadcomeformetoleave.

“Just walk away, Pat,” she said. “In the long run it will be better foreveryone.”

WhenItoldLauraIcouldn’t,notbecauseIdidn’twanttobutbecauseIwasscared—scared of hurting Sarah and Nona, scared of letting down my fans,scaredthatIcouldn’tmakeitonmyown—shegavemesomeofthebestadviceI’veeverheard.

“Pat,”shesaid,“manyafalsestepismadebystandingstill.”

I didn’t know what she meant at the time. But decades later, when mymarriage was coming apart and I stayed in it long after I should have left,

Laura’swordscamebacktome.AndIfinallyunderstood.

LaurawasafanofmyfriedchickenandpotatosaladthewayIwasafanofher music. For years, she tried everything to get me to give her those tworecipes. Everything from begging (“Please, Pat, I won’t tell another soul”) tobribing(“I’lltakeyoutotheseafoodmarketandyoucanbuytheplaceout”).

WhenLaurafellinloveandgotmarried,Igavehermypotatosaladrecipeasaweddinggift.ButInevergavehertheoneforfriedchicken.Icanonlyhopeshewouldhavelovedthisrecipeasmuchastheoriginal.AndasmuchasIlovedher.

Makes4servings

1teaspoonsalt1cupwarmwaterFour4-ounceboneless,skinlesschickenbreasts1egg½cupfat-freebuttermilk1½cupsplaindrybreadcrumbs1teaspoonpoultryseasoning1teaspoonfreshlygroundblackpepper½teaspoonsalt¼teaspoonseasoningsalt,suchasLawry’s⅛teaspoongroundredpepper

Inalargebowl,dissolvethesaltinthewater.Addthechickenandenoughcoldwatertocoverthechicken.Coverandrefrigerateforatleast3hours,orupto6hours.

Preheattheovento450°F.Lineabakingsheetwithaluminumfoilandcoatthefoilwithfat-freecookingspray.Drainthechickenandpatdry.

Inalargebowl,whisktogethertheeggandbuttermilk.

In a large resealable plastic bag, mix together the bread crumbs, poultryseasoning,blackpepper,salt,seasoningsalt,andredpepper.

Dipthechicken,onebreastatatime,inthebuttermilkmixture,thenplacein

thebagwiththebread-crumbmixture.Shakewelltocoat,thentransfertoarack.Repeatwithremainingchickenbreasts.

Putthebakingsheetintheovenuntilsmokinghot,about2minutes.

Coatbothsidesofthechickenwithfat-freecookingsprayandplaceonthehotbakingsheet.Bakeuntilaninstant-readthermometerregisters160°Finabreastandthejuicesrunclear,about30to35minutes.

Turnonthebroilerandbroil4inchesfromtheheattobrownthetop,about5minutes.

Patti’s Pointers: While I know it’s tempting to skip the chicken-soakingpart, don’t! Soaking the chicken seals in the moisture and prevents thechickenfromdryingoutduringcooking.Theresult:thatjuicy-on-the-inside,crunchy-on-the-outsidetastethatthegreatSoutherncooksinmyfamilywerefamous for.Try it, anddon’tbe surprised if theColonel callsyou foryourrecipe!


DietExchanges:3veryleanmeats,2starches,or2carbohydratechoices

Easy-as-PieHoneyMustardChickenThighs

Hangingoutinafabuloushotelkitchenwithitsfirstlady,MissMing,afterashow.

I like toprepare thisdishwhen I’mouton the roadbecause it’s supereasy tomake.Brushandbake;that’sallthereistoit!WhileIalwaystrytobookahotelsuitewithakitchen,sometimesthat’sjustnotpossible.Sometimes,notoftenbutsometimes, if I’m kitchenless and my electric frying pans won’t do, I’ll talksomebody into lettingme use the hotel’s. I’ve been in some that are just toofabulous. A cook’s dream. Huge. High-tech. Home to all kinds of culinarywonders. Everything from state-of-the-art appliances to simply spectacularspices.The last time I cooked in a hotel kitchen, Imade these chicken thighsbecauseIdidn’twanttobeinthewayandIcouldgetinandoutinhalfanhour.Butifyoucookthemathomethey’llbejustasgood.

Makes4servings

¼cuphoney¼cupcountry-styleDijonmustard1tablespoonchilisauce1teaspoonmustardseed½teaspoonmustardpowder

½teaspoonsalt½teaspoongroundblackpepper¼teaspoongarlicpowder8boneless,skinlesschickenthighs(about1¼pounds),trimmedoffat

Inamediumbowl,mixtogetherthehoney,mustard,chilisauce,mustardseed,mustardpowder,salt,blackpepper,andgarlicpowder.Addthechicken,turningto coat. Cover andmarinate in the refrigerator for at least 1 hour, or up to 6hours.


Coatashallowroastingpanwithfat-freecookingspray.Arrangethechickeninasinglelayerinthepan.Coverwithfoilandbakefor30minutes.

Turnthechickenoverandbrushwithanyremaininghoney-mustardmixture.Bake,uncovered,untilthechickenisnolongerpinkinthecenterandthejuicesrunclear,20to25minutesmore.

PerServing:220calories,24gprotein,19gcarbohydrate,6gfat,1gsaturatedfat,0gdietaryfiber,95mgcholesterol,620mgsodium

DietExchanges:3veryleanmeats,1starch,1fat,or1carbohydratechoice

SuperbSeven-SpiceChickenBreasts

Here’sagreatquick-bakeddishforbusynights.

Makes6servings

1½teaspoonsChinesefive-spicepowder1teaspoonpaprika1teaspooncurrypowder½teaspoongroundredpepper

½teaspoongarlicpowder¼teaspoonchilipowder¼teaspoongroundturmericOne 14.5-ounce canMexican-style stewed tomatoes with jalapeno peppersandspices,undrainedSix4-ounceboneless,skinlesschickenbreasts

Preheattheovento325°F.Coata13x9-inchglassbakingdishwithfat-freecookingspray.

In a small bowl, mix together the five-spice powder, paprika, curry powder,groundredpepper,garlicpowder,chilipowder,andgroundturmeric.

Rubbothsidesofthechickenbreastswiththespicemixture.

Put the chicken in thepreparedpan andpour the tomatoes evenly over thetop.Bakefor30minutes.

Turnthechickenoverandbakeuntilthechickenregisters160°Fonaninstant-readthermometerandthejuicesrunclear,about30minutesmore.

Option:Thisdishtastesgreatservedovercurriedrice.


DietExchanges:4veryleanmeats,1vegetable,or0carbohydratechoices

CurriedChickenandRice

Makes4servings

1poundboneless,skinlesschickenbreasts,cutintobite-sizepieces

1½cupsfat-free,reduced-sodiumchickenbrothOne14.5-ouncecanreduced-sodiumstewedtomatoes,undrained2teaspoonscurrypowder¼teaspooncinnamon¼teaspoongroundallspice¼teaspoongroundredpepper¼teaspoonturmeric½teaspoonsalt1¼cupsuncookedlong-grainrice

In a large saucepan, combine the chicken, broth, tomatoes, curry powder,cinnamon, allspice,ground redpepper, turmeric, and salt.Bring toaboiloverhighheat.

Stir intherice,mixingwell.Reducetheheat to low,cover,andsimmeruntilthechickenisnolongerpinkinthecenter,about20minutes.

Patti’sPointers:When you’re shopping for curry powders, remember thatthey varywidely in their level of spiciness—some areweak and some arewow!Ifyouwantagood,solidcurrypowderwithamediumheatlevel,useMadras-style,availableinsmalltinsatthesupermarket.


DietExchanges:3veryleanmeats,3starches,2vegetables,or3carbohydratechoices

WeBeJammin’JamaicanJerkChicken

Spicy-hotchilipepper lovers likemeknow that“jerkchicken” is synonymouswith“hotchicken.”AndIdon’tmeanone-drop-of-Tabasco-saucehot,either. Imean fire-breathing, five-alarm, clear-out-your-sinuses-and-make-your-nostrils-flairhot.Noneofthatwimpystuffforgenuine,bonafide,realchiliheadslikeme.This dish ismyversionof Jamaica’s time-honored techniqueof “jerking”meat.Tobesurethattherecipewillliveuptoitsname,whenyou’repreparing

it,dowhatIdo:PutonsomeBobMarleyandgetyourgrooveon.

Makes4servings

2tablespoonsfreshlimejuice2tablespoonslow-sodiumsoysauce2tablespoonsjerkseasoning,suchasMcCormick’s1tablespoonpeanutoilorothervegetableoil1tablespoonDijonmustard1tablespoonchoppedfreshthyme¼cupchoppedscallionsoronions2teaspoonschoppedfreshginger½teaspoonpoultryseasoning¼teaspoongroundblackpepper¼teaspoongroundredpepper(ormoretotaste)Four4-ounceboneless,skinlesschickenbreasts

Inashallowbakingdish,combinethelimejuice,soysauce,jerkseasoning,oil,mustard, thyme, scallions or onions, ginger, poultry seasoning, ground blackpepper, and ground red pepper. Add the chicken, turning to coat completely.Coverandmarinateintherefrigeratorforatleast4hours,orupto2days.

Coatagrillrackwith fat-freecookingsprayandpreheat thegrill tomedium.Grill the chicken, turning once, until it registers 160°F on an instant-readthermometerandthejuicesrunclear,5to8minutesperside.

Option:Thisdishisexcellentoverdirtyriceorwithredbeansandrice.

Patti’s Pointers: If you don’t want to fire up the grill, you can broil thechicken instead.Coatabroiler rackwith fat-freecookingsprayandpreheatthebroiler.Broilthechickenontherackinabroilingpan4to6inchesfromtheheatandcookasdirected.


DietExchanges:3veryleanmeats,1fat,or0carbohydratechoices

Good-as-It-GetsGrilledChickenwithMangoSalsa

This recipe, like the recipes for Perfect Piecrust (page 192) and MarvelousMintedSnapPeas(page162),wasgiventomebythetalentedrecipedeveloperandcookbookauthorDavidJoachim.Grilledchickenwithmangosalsamakesadramatic entrée at summer barbecues where everybody cooks hot dogs andhamburgersonthegrill.Atyournextcookout,whynotdazzleyourguestswithDavid’s dish? And don’t be mad at me when they start begging you for therecipe.

Makes4servings

¼cuporangejuice,divided3tablespoonsfreshlimejuice,divided2tablespoonsextra-virginoliveoil5tablespoonsfinelychoppedredonion,divided¾teaspoonsalt,divided¼teaspoongroundblackpepperFour6-ounceboneless,skinlesschickenbreasthalves1mango,pitted,peeled,andfinelychopped⅛teaspoonhotpeppersauce1tablespoonchoppedfreshcilantroorbasil

Inamediumbowl,stirtogether2tablespoonsoftheorangejuice,2tablespoonsofthelimejuice,theoil,2tablespoonsoftheonions,½teaspoonofthesalt,andthepepper.Addthechicken,turningtocoat.Coverandrefrigerateforatleast1hour,orupto4hours.

Inanothermediumbowl,combine themango,2 tablespoonsreservedorangejuice, 1 tablespoon reserved lime juice, 3 tablespoons reserved onion, ¼teaspoonreservedsalt,andthehotpeppersauce.Stirinthecilantroorbasil.

Coatagrillrackwithfat-freecookingspray.Preheatthegrilltomedium.Grillthechicken4inchesfromtheheat,bastingoccasionallywiththemarinadeandturning once, until an instant-read thermometer registers 160°F in the thickestpartandthejuicesrunclear,3to4minutesperside.Servewiththesalsa.

Patti’sPointers:Toeasilypitandpeelamango,standituprightonacuttingboard and slice off each flat side, curving the knife around the inner pit toremove as much flesh as possible. Lay the center pitted piece flat on theboardandcutthefleshfromthepit.Sliceoffthepeel.Doubleupakitchentowelinyourhandandplaceonemangohalfinit.Scorethefleshallthewaydown to thepeel in a cross-hatchpattern (be careful not to cut all thewaythroughthepeel).Pushupthepeelsideinthecentertoexposethecubesofflesh.Cutthefleshawayfromthepeel.Repeatwiththeothermangohalf.


DietExchanges:4veryleanmeats,1fruit,or1carbohydratechoice

Tender-as-a-Love-SongTurkeyTenderloinswithRiceandCountryGravy

Turkey breast tenderloinsmake this dish better than good. Theymake itmadgood,astheteenagerssay.Becausetheycomefromthetenderestsectionoftheturkeybreast,they’resomoisttheyalmostmeltinyourmouth,Hungryyet?

Makes6servings

1½poundsturkeytenderloins,cutinto1-inchpieces1teaspoonpoultryseasoning4teaspoonsmargarine,divided1onion,chopped2celerystalks,chopped1clovegarlic,mincedOne6.9-ounceboxreduced-sodiumricemix,suchasRice-A-RoniOne10¾-ouncecanreduced-fatcondensedcreamofmushroomsoup½cupfat-freehalf-and-half1tablespoonchoppedfreshthymeor1teaspoondried¼teaspoongroundblackpepper

Seasontheturkeywiththepoultryseasoning.

Melt 2 teaspoons of the margarine in a large deep skillet. Add the onion,celery,garlic,andturkey.Cookuntilthevegetablesaretenderandtheturkeyisjustslightlypinkinthecenter,about10minutes.

Remove the turkeymixture to a plate and cover to keepwarm. In the samepan,preparethericeaccordingtothepackagedirections,usingtheremaining2teaspoonsmargarine.Spoontheturkeymixtureovertherice.

Inamediumbowl,whisktogetherthesoup,half-and-half,thyme,andpepper.Pourovertheturkey.Coverandcookoverlowheatuntilheatedthrough,about10minutes.

Patti’sPointers:Ifyoucan’tfindturkeytenderloins,turkeybreastcutletsorturkeybreastchopswillwork,too.


DietExchanges:3veryleanmeats,1fat,1starch,or1carbohydratechoice

Tastes-Just-Like-Mom-Used-to-Make-ItChickenPotPie

Makes8servings

1poundskinlesschickentenders1teaspoonpoultryseasoning½teaspoonsalt¼teaspoonblackpepper2teaspoonsmargarine1onion,chopped3celeryribs,chopped1largegreenpepper,chopped1cupbabycarrots,slivered1cupfrozengreenbeansOne12-ouncejarhomestylechickengravy,suchasHeinz

½cupfat-freesourcream2tablespoonsflourTwo9-inchfrozenpiecrustsorunbakedPerfectPiecrusts(page192)


Seasonthechickentenderswiththepoultryseasoning,salt,andpepper.

Melt 1 teaspoon of the margarine in a large deep skillet or saucepan overmedium heat.Add the chicken and cook just until slightly pink in the center,about 5 minutes. Remove to a cutting board. When cool, chop into bite-sizepieces.

Meanwhile,melt the remaining 1 teaspoonmargarine in the same skillet orsaucepan. Add the onion, celery, green pepper, and carrots. Cook until thevegetables are tender, about 5 minutes. Stir in the frozen green beans andchoppedchicken.

Inamediumbowl,mixtogetherthegravy,sourcream,andflour.

Stirintothechickenmixtureintheskilletorsaucepan.

Scrapethefillingintothepreparedpiecrust.Carefullyfitthetopcrustoverthefilling.Cut3to5slitsinthetopcrustforventilation.

Bakeuntilthefillingisbubblyandthecrustisgoldenbrown,25to30minutes.Letsitfor5minutesbeforeserving.

Patti’s Pointers: Look for bottled gravies near the other bottled sauces inyour supermarket.Heinzmakes a line of flavored chicken gravies, such asroastedgarlic,whichaddevenmoreziptothisrecipe.


Diet Exchanges: 1 very lean meat, 1 starch, ½ vegetable, 3 fats, or 2carbohydratechoices

WickedWildRiceandChickenCasserole

Makes6servings

1½poundsboneless,skinlesschickenbreasts2teaspoonspoultryseasoning1teaspoongroundblackpepper½teaspoonsalt¼teaspoonredpepperflakes8ouncesslicedmushroomsOne6-ounceboxquick-cookinglonggrainandwildricemix,suchasUncleBen’s⅓cuplightCaesardressing(notcreamy)One16-ouncecontainerreduced-fatsourcream,divided1teaspoondriedthyme


Season the chicken with the poultry seasoning, black pepper, salt, and redpepper flakes. Coat a large, deep, ovenproof sauté pan with fat-free cookingsprayandheatovermediumheat.Addthechickenandcookuntilnolongerpinkin the center, 4 to5minutesper side.Remove to a cuttingboard.Whencool,chopintobite-sizepieces.

Meanwhile,inthesamepan,cookthemushroomsuntilalmosttender,about5minutes.Removetoabowl.

Inthesamepan,cookthericeaccordingtothepackagedirections,leavingoutthebutter.Stirinthemushrooms,Caesardressing,12ounces(about1½cups)ofthesourcream,thethyme,andthechoppedchicken.

Bake,uncovered,untilheatedthrough,about15minutes.Servewithdollops

oftheremaining4ouncessourcreamoneachserving.

Patti’s Pointers: If you don’t have a large ovenproof saute pan, cook thechickeninawidesaucepan(inbatchesifnecessary),thenusethesamepantocook the rice. When all of the ingredients have been added, transfer themixturetoa2½-quartcasseroleandbakeasdirected.


DietExchanges:3veryleanmeats,2starches,1fat,or2carbohydratechoices

ChickenwithBlack-EyedPeasandYellowRice

Whenyou’vegotasoulfoodcraving,thisistherecipetosatisfyit.

Makes6servings

1tablespoonoliveoil1redonion,chopped2garliccloves,minced1½poundsskinlesschickentendersOne14.5-ouncecanreduced-sodiumchickenbroth½teaspoonpoultryseasoning½teaspoongroundblackpepper¼teaspoonredpepperflakes¼teaspoonsalt¾cupuncookedyellowrice(seePatti’sPointers)One15-ouncecanblack-eyedpeas,drained1tablespoonchoppedfreshthyme

Warm the olive oil in a large skillet overmedium heat. Add the onions andcookuntilsoft,about4minutes.Addthegarlicandchickenandcookuntilthechickenisbrownedonbothsides,about4minutesmore.

Stir inthebroth,poultryseasoning,blackpepper, redpepperflakes,andsalt.

Bringmixturetoaboiloverhighheat.

Stirintherice.Reducetheheattolow,cover,andcookuntilthericeisalmosttender,about10minutes.

Stir in theblack-eyedpeas and thyme.Cover andcookuntil heated through,about10minutes.

Patti’sPointers:Youcanfindyellowrice(madewithsaffron)nearthericemixes in your grocery store. Look for a brand, such as Carolina, thatcombinestheseasoningsandthericetomakeiteasiertomeasureoutthe¾cup needed forthis recipe. If the brand you buy comes with a separateseasoningpacket,suchasGoya,mixtheseasoningswiththericeinaseparatebowlandmeasureout¾cup.


DietExchanges:3veryleanmeats,2starches,1fat,or2carbohydratechoices

ChickenFlorentineSupreme

Here’sagreatlightversionofaclassicdish.

Makes6servings

One10-ouncepackagefrozenchoppedspinachFour4-ounceboneless,skinlesschickenbreasts1teaspoonsalt1teaspoonpoultryseasoning1tablespoonmargarine2tablespoonscornstarch1½cupsfat-freehalf-and-half½cupshreddedreduced-fatSwisscheese¼teaspoongroundblackpepper⅛teaspoongratednutmeg

¼teaspoonpaprika

Preheattheovento350°F.Coata13x9-inchbakingdishwithfat-freecookingspray.

Cook the spinach according to the package directions, leaving out any salt.Drainwell.

Sprinkle the chicken all over with ¾ teaspoon of the salt and the poultryseasoning. Place the chicken breasts in the prepared pan.Arrange the spinachoverandaroundthechicken.

Melt themargarine in a medium saucepan over medium heat. In a mediumbowl,whisk together the cornstarch and half-and-half, thenwhisk themixtureinto the margarine. Cook, whisking constantly, until the mixture bubbles andthickens.

RemovefromtheheatandstirintheSwisscheese,blackpepper,nutmeg,andremaining¼teaspoonsaltuntilthecheeseismelted.

Spoon the sauceevenly over thechickenand sprinklewith thepaprika.Bakeuntilan instant-readthermometerregisters160°Finabreastandthe juicesrunclear,25to30minutes.

Patti’s Pointers: Jarlsberg Lite makes a wonderful substitute for Swisscheese. Look for it in blocks in the refrigerated cheese case of the dairysectionofyourgrocerystore.

PerServing:150calories,19gprotein,6gcarbohydrate,5gfat,2gsaturatedfat,40mgcholesterol,1gdietaryfiber,540sodium

DietExchanges:2leanmeats,1vegetable,or½carbohydratechoice

ChickenDrumstickswithHorseradishSauce

Makes6servings

CHICKENDRUMSTICKS

6skinlesschickendrumsticks1½teaspoonspoultryseasoning¾teaspoonseasoningsalt,suchasLawry’s½teaspoononionpowder½cupreduced-sodiumchickenbroth

HORSERADISHSAUCE

½cupreduced-fatsourcream2tablespoonsfat-freehalf-and-half2to3tablespoonspreparedhorseradish¼teaspoonsalt¼teaspoongroundblackpepper

Tomakethechickendrumsticks:Sprinklethechickenevenlywiththepoultryseasoning,seasoningsalt,andonionpowder.

Coatalargeskilletwithfat-freecookingsprayandheatovermediumheat.Addthechicken.Cook, turningoften,untilbrownedonallsides,about10minutes.Drainanyexcessfat.

Pourthechickenbrothintotheskilletandheatuntilboiling.Reducetheheattomedium-low, cover, and simmer until an instant-read thermometer registers170°F in the thickest part of a drumstick (be careful not to touch bonewhentesting),25to35minutes.

To make the horseradish sauce: In a medium bowl, mix together the sourcream,half-and-half,2tablespoonsofthehorseradish, thesalt,andthepepper.Tasteandaddmorehorseradishifdesired.Servewiththedrumsticks.

Patti’sPointers: If youonly find skin-ondrumsticks at the store, it’s easyenoughtoskinthemathome.Peelbacktheskinfromthethickend,pullingtheskindownfirmlyofftheskinnyendasifremovingasock.

PerServing:110calories,14gprotein,3gcarbohydrate,4.5gfat,2gsaturatedfat,50mgcholesterol,0gdietaryfiber,340mgsodium

DietExchanges:2leanmeats,1fat,or0carbohydratechoices

ChickenParmesan

Makes4servings

1tablespoonoliveoil1teaspoonpoultryseasoning1teaspoonItalianseasoning1teaspoongarlicpowder½teaspoonsalt3tablespoonsItalian-seasoneddrybreadcrumbs2tablespoonsgratedParmesancheeseFour5-ounceboneless,skinlesschickenbreasts1½cupsno-sugar-addedtomato-basilpastasauce,warmed1tablespoonchoppedfreshbasil

Preheat the oven to 425°F. Coat a 3-quart baking dishwith fat-free cookingspray.

Inasmallbowl,mixtogethertheoliveoil,poultryseasoning,Italianseasoning,garlicpowder,andsalt.Brushthemixtureevenlyoverthechicken.

Inashallowbowl,mixtogetherthebreadcrumbsandParmesan.

Rollthechickenbreastsinthebread-crumbmixture.Placeinthepreparedpanandcoatthetopofthechickenwithfat-freecookingspray.

Bake until an instant-read thermometer registers 160°F in a breast and thejuicesrunclear,25to30minutes.

Servewiththesauceandtopwiththebasil.

Option: This dish is a natural on a bed of linguine. Figure on 5 cups totalcooked.AsprinklingofParmesanisthefinaltouch!


DietExchanges:4veryleanmeats,1fat,or1carbohydratechoice

HeavenlyHerb-bakedChickenandMushroomCasserole

MyadoptedauntNaomiistheinspirationforthisrecipe.Shecouldmakeameancasserole.Butwhatusedtotripmeoutisthatshecouldmakeitwithanythinginthe house—anything.AuntNaomi didn’t believe inwasting food. “Child, thatcostgoodmoney,”shewouldsayifshecaughtmethrowingoutsomuchasanonionskin.Aslongasithadn’tspoiled,AuntNaomididn’tthrowoutfood.Shedid, however, put all kinds of it into her casseroles. She would reach in therefrigeratorandpulloutsomebitsofthisandsomepiecesofthat,reachinthecabinetandbeatinsomeofthisandblendinsomeofthat.Thenshe’dseasonit,sample it,andstir itall together.“I’mnoteatinganyof that,” Iwould tellherafter I’dwatchedhermake it. “Idon’t even thinkyouknowwhat’s in it.”DoyouknowhowmanytimesIhadtoeatmywordssothatAuntNaomiwouldletmeeathercasseroles?Everysingletime.Shediednotlongagobutshe’llliveinmyheartforever.

My adopted Aunt Naomi. I called her famous casseroles “refrigeratorcasseroles” because that’s what she made them with—everything in therefrigerator.

Makes6servings

One14-ouncebagfrozenbroccolifloretsOne12.5-ouncecanchunkwhitechickeninwater,drainedOne6-ouncejarslicedmushrooms,drainedOne10¾-ouncecanreduced-fatcondensedcreamofmushroomsoup¾cupreduced-fatmayonnaise,suchasHellmann’sJust2Good!¾cupreduced-sodiumchickenbrothorwater1tablespoonchoppedfreshoregano1tablespoonchoppedfreshbasil1tablespoonchoppedfreshthyme1tablespoonchoppedfreshchives¼teaspoonsalt½teaspoonpoultryseasoning½teaspoongroundblackpepper¼teaspoonredpepperflakes3tablespoonsItalian-seasoneddrybreadcrumbs

Preheattheovento350°F.Coata1½-quartbakingdishwithfat-freecooking

spray.

Layerthebroccoli,chicken,andmushroomsinthepreparedbakingdish.

Inamediumbowl,mixtogetherthesoup,mayonnaise,brothorwater,oregano,basil,thyme,chives,salt,poultryseasoning,blackpepper,andredpepperflakes.Spread the soup mixture evenly over the mushrooms, chicken, and broccolilayer.Sprinkleevenlywiththebreadcrumbs.Coatthetopwithfat-freecookingspray.

Coverwithfoilandbakeuntilheatedthrough,about25minutes.


DietExchanges:2veryleanmeats,2fats,1vegetable,or1carbohydratechoice

TurkeyandBroccoliFettuccineinHerbCreamSauce

Make6servings

8ouncesdriedfettuccinenoodles4cupsbroccoliflorets(about1largeheadbroccoli)4boneless,skinlessturkeybreastcutlets(about1pound)1teaspoonsalt1teaspoonpoultryseasoning½teaspoonfreshlygroundblackpepper8ouncesreduced-fatricottacheese½cupfat-freehalf-and-half⅓cupgratedParmesancheese¼teaspoonredpepperflakes1tablespoonchoppedfreshoreganoor1teaspoondried1tablespoonchoppedfreshbasilor1teaspoondried

Cookthenoodlesaccordingtothepackagedirections,leavingoutanybutteror

salt.Add thebroccoli to thepastawaterduring the last 5minutesof cooking.Drainandreturnthemixturetothepastapot.

Meanwhile,sprinkletheturkeywith½teaspoonofthesalt,½teaspoonofthepoultryseasoning,and¼teaspoonoftheblackpepper.

Coat a large deep skillet with fat-free cooking spray and heat overmediumheat.Addtheturkeyandcookuntilnolongerpinkinthecenter,2to3minutesperside.Removetoacuttingboard.Whencool,cutintobite-sizepieces.

Inthesamesaucepanusedtocooktheturkey,combinethericottacheese,half-and-half, Parmesan cheese, red pepper flakes, oregano, basil, remaining ½teaspoon salt, remaining ½ teaspoon poultry seasoning, and remaining ¼teaspoonblackpepper.Cookovermedium-lowheat,stirringfrequently,untilthesauce thickens slightly, about 8 minutes. Stir in the cooked chopped turkeybreastandcookfor5minutes.

Addasmallamountofthesaucetothepastaandbroccolimixtureandtosstomoisten. Divide the pasta mixture among 6 plates and top with the turkeymixture.


Diet Exchanges: 3 very lean meats, 1 fat, 1 starch, 2 vegetables, or 2carbohydratechoices

ScrumptiousSides’

StoveTopSweetPotatoes

Mymotherwas famousalloverPhilly forher candied sweetpotatoes.Duringholiday season,ourphonewould ringoff thehookwith friendsandneighborscalling to ask Chubby to make her signature dish for their Thanksgiving andChristmasdinner.While,forme,nothingwillevermatchChubby’srecipe,thisonecomesprettyclose.

Makes4servings

1tablespoonmargarine1½poundssweetpotatoes,peeledandcutintobite-sizepieces2tablespoonsbrownsugarreplacement,likeBrownSugarTwin½teaspoonsalt¼teaspoongroundblackpepper¼teaspoongroundallspice¼teaspoongratednutmeg

Melt themargarine in a large skillet over medium-low heat. Add the sweetpotatoes,cover,andcook,stirringoccasionally,untiltender,15to20minutes.

Stirinthebrownsugarreplacement,salt,pepper,allspice,andnutmeg.Cook2minutesmore.Servewarm.

Patti’s Pointers: Sweet potatoes are loaded with health-boosting beta-carotene.Toget themostbeta foryourbuck, shop for sweetpotatoeswithrich orange flesh. The darker the flesh the more beta-carotene you’ll get.Also,havealittlefatwithyourmealtohelpyourbodyabsorbthisfat-solublenutrient. The small amount of margarine in this recipe is just the rightamount.


DietExchanges:1fat,2starches,or2½carbohydratechoices

ZestyZucchiniCasserole

Makes8servings

1tablespoonmargarine1smallredonion,chopped1cupchoppedcelery2poundszucchini(about4medium),halvedlengthwiseandsliced½teaspoonsalt½teaspoondriedthyme¼teaspoonredpepperflakes¼teaspoongroundwhiteorblackpepper2tablespoonscornstarch½cupfat-freehalf-and-half½cupreduced-fatsourcream¼cupshreddedreduced-fatsharpcheddarcheese,divided½cupplaindrybreadcrumbs


Melt themargarine in a large skillet overmedium heat. Add the onion andceleryandcook,stirringoften,untiltender,about5minutes.Addthezucchini,salt,thyme,redpepperflakes,andpepper.Cookuntilthezucchiniisjusttender,8to10minutes.

Inacup,dissolve thecornstarch in thehalf-and-half.Pourover thezucchiniandcook,stirring,untilthickenedandcoatingthevegetables,about2minutes.

Remove from the heat and stir in the sour cream and 3 tablespoons of thecheese. Scrape into a 2-quart baking dish.Mix together the bread crumbs andremainingtablespoonofcheese.Sprinkleevenlyoverthetop.

Bakeuntilbubbly,about20minutes.Turnonthebroilerandbroiluntilthetopislightlybrowned,about1minute.

Patti’sPointers:Ifyoueverhaveleftoverfreshzucchini,here’sanothereasyway to serve it. Fire up thegrill and cut the zucchini lengthwise into slabsabout½inchthick.Brushbothsidesoftheslabswithamixtureofoliveoil,salt,andpepper.Grilloveramedium-hotfireuntiltender,3to5minutesperside. Serve as whole slabs (great in sandwiches too!) or cut into bite-sizepiecesandserveasasidedish.Absolutelydeliciousandsooooosimple.


DietExchanges:1starch,1fat,or1carbohydratechoice

PeoplearealwaysaskingmewhyI’msointohealth-relatedcauses.Ican’ttellyouhowmanytimesI’veheardthesamequestion:“Patti,what’sthisthingyouhaveaboutsupportingorganizationsthathelpsickpeople?”Andthey’reright.Idohaveathingaboutit.Youdon’twanttoknowthenumberofhealth-relatedorganizations I’ve been spokesperson for: the National Cancer Institute, theNational Minority AIDS Council, the National Medical Association, to namejustthree.

Whenever people ask me why I do it, I wish I could give some grand,highfalutin’ answer. An answer that would make me sound virtuous withoutbeing self-righteous. An answer that would go something like: I agree withwhateverwisesoulsaidthatserviceistherentwepayforlivinginthisworld.Itissoimportant,socrucial,foreverysingleoneofustodosomething,howeversmall,tohelpthoseinneed.I’vebeensoblessedinmylifethatIcan’tnotgivesomethingback.Notandlookatmyselfinthemirrorinthemorning.

Andwhile all of those things are true, the answer that comes closer to thestraight-no-chaser truth is this: because, for me, the cause is personal. Realpersonal.Notsomeabstractmissionoracademicundertaking.Whenyouloseallthree of your sisters to cancer before they reach their forty-fourth birthdays,personalistheonlythingitcanbe.Whenyouhavetoallowdoctorstoamputatebothyourmother’slegsbeforeyoulosehertocomplicationsfromdiabetes,howcould it be anything else? When you watch Alzheimer’s disease steal yourdaddy’smindandthentakehimfromthisworld,well,I’llsayitagain:Personal

istheonlythingitcanbe.

“Getinwhereyoufitin,”Chubbyusedtosay.Ifitinlendingmysupporttotop-notchhealth-relatedorganizationsbecauseI’velost toomanypeopleI lovetoomanytimes.

Whichiswhy,whenformerU.S.HealthandHumanServicesSecretaryandMorehouse School ofMedicine President Emeritus LouisW Sullivan and hislovelywife,Ginger,askedmetocometotheirhometosay“thankyou”tothemanypeoplewhohavesupportedthemedicalschoolIsaid,“Tellmewhattimetobe there.”Themissionof theschool isnearanddear tomyheart:“Totrainprimarycarephysicianstocareforpeoplelivinginunderservedcommunities.”Iknow what you’re thinking: Say what? Let me translate: The school trainspeople tocareforpoorpeoplewholive inpoorplaces.Peoplewho,once theybecome doctors, will take their little black bags and set up practices incommunitieswhereotherdoctorswon’t.Andyouknowwhy theywon’t?Yougetthreeguessesandthefirsttwodon’tcount.Becausemanyofthepeoplewholive there don’t havemoney or health insurance to pay a doctor. That, or thelocationisnotonanybody’stop-tenlistofgreatplacestolive.Andoftenboth.

AfterIsaidmythankyous,Igotoneofthemostwonderfulsurprisesofmylife. The school is building a brick courtyard/pathway to handle the trafficcreatedbyitsnewNationalCenterforPrimaryCare.(FormerSurgeonGeneralDavid Satcher is heading it up.) In the courtyard and on the pathway, everysingle brickwill bear the name of someone special. Not necessarily someonerichandfamousandnationallycelebrated.Someoneloved.Someoneprizedandrespected.Someone treasured.Andguesswhosenamesaregoing tobeon thefirst three bricks that will be laid?My beloved sisters—Vivian, Barbara, andJackie.

WhenDr.SullivanshowedmethosebricksandIsawtheirnamesonthem,Icouldn’t hold back the tears. Several years ago, when I got my star on theHollywoodWalkofFame,Irememberthinking,Iwishmysisterscouldbeherewithmetosharethismomentandthishonor.Lookingatthosebricks,Ifeltliketheseweremy sisters’ stars on theirwalk of fame.And I couldn’t have beenprouder.

RoastedAsparagus

Thisdishwason themenuat theSullivans’ fabulousparty.Onceyou taste it,you’regoingtobegladasparagusisavailablepracticallyyearround.

Makes6servings

2poundsthinasparagus,trimmed½teaspoonsalt¼teaspoongroundwhiteorblackpepper

TryingtoholdbacktearsasDr.SullivanpresentsmewiththeBricks.Ifyou

look real closelyyou can seemy sisters’names. (PhotobyHoraceHenry)Preheattheovento450°F.

Spreadtheasparagusonalargebakingsheetandcoatwithfat-freecookingspray,shakingtocoatcompletely.

Roastuntiltheasparagusisjusttender,about5minutes,shakingthepanonceortwice.

Sprinklewiththesaltandpepper,shakingtodistributeevenly.

Option: If you want to go all out, sprinkle the roasted asparagus with 1tablespoongratedParmesancheese.

Patti’sPointers: To trim asparagus, hold one or two spears in your handsandbendthestalk.Itwillnaturallybreakatthepointwhereitbecomestough.If you want a touch more flavor, sprinkle the roasted asparagus with thegratedzestof1lemon.


DietExchanges:1vegetableor½carbohydratechoice

SuccotashSupreme

Thismakesagreatsidedishtothevealmeatloafonpage84.

Makes6servings

1tablespoonmargarine1smallwhiteonion,choppedOne10-ouncepackagefrozenlimabeans½cupfat-freereduced-sodiumchickenbroth½teaspoonham-flavoredseasoning,suchasGoya⅛teaspoonpaprika

2cupsfreshorfrozenyellowcorn2tablespoonschoppedfreshparsley

Melt themargarine in a large skillet overmedium heat. Add the onion andcookuntilverytender,5to7minutes.Addthelimabeans,broth,ham-flavoredseasoning, and paprika. Reduce the heat to medium-low, cover, and cook 5minutes.

Stir in the corn and parsley and cook until heated through, 5 to 7 minutesmore.

Patti’sPointers:Freshcornreallymakesthisdishspecial(you’llneedabout4mediumearsofcorn).Toscrape thekernels fromthecob,stand thecobsuprightinashallowbowlandcutoffafewrowsofkernelsatatime.Whenthekernelsareremoved,runthedullsideoftheknifedownthelengthofthecoballthewayaroundtoextractthe“milk.”Addthe“milk”alongwiththecornkernels.

PerServing:120calories,5gprotein,22gcarbohydrate,2.5gfat,0gsaturatedfat,0mgcholesterol,5gdietaryfiber,130mgsodium

DietExchanges:1starchor1carbohydratechoice

SimplyWonderfulSquashandSweetOnions

Makes6servings

1tablespoonmargarine1largesweetonion,suchasVidalia,slicedandseparatedintorings2poundsyellowsquash,rinsedandthinlysliced¾teaspoonsalt½teaspoongroundwhiteorblackpepper2tablespoonschoppedfreshoreganoand/orbasil

Meltthemargarineinalargedeepskilletovermediumheat.

Addtheonionandcookuntiltender,about5minutes.

Stir inthesquash,salt,andpepper.Cookuntil thesquash is tender,about5minutesmore.Stirintheoreganoand/orbasil.


DietExchanges:2vegetablesor½carbohydratechoice

Sweet’n’SpicyBabyCarrots

Thanks to the flavorsofbrownsugar, allspice, andnutmeg,evenkidswill eatthesecarrots.

Makes4servings

¼cupfat-freereduced-sodiumchickenbrothOne1-poundbagbabycarrots1tablespoonmargarine2tablespoonsbrownsugarreplacement,likeBrownSugarTwin½teaspoongroundallspice¼teaspoongratednutmeg¼teaspoonsalt¼teaspoongroundblackpepper

Bring the broth to a simmer in a large skillet over medium heat. Add thecarrots, cover, and simmer until just tender, about 10 minutes. Stir in themargarine, brown sugar replacement, allspice, nutmeg, salt, andpepper.Cook,stirringoccasionally,2to3minutesmore.

Patti’s Pointers: Cooking carrots for a fewminutes helps to release theirbeta-caroteneandmakethenutrientmoreavailabletoyourbody.

PerServing:70calories,1gprotein,10gcarbohydrate,3gfat,0gsaturated

fat,0mgcholesterol,5gdietaryfiber,270mgsodium

DietExchanges:2vegetables,1fat,or½carbohydratechoice

RoastedBroccoliFloretswithGarlic“Butter”Sauce

Makes8servings

2poundsbroccoli,cutintoflorets(about8cups)⅓cupplus½cupfat-freereduced-sodiumchickenbroth,divided1tablespoonoliveoil2garliccloves,minced¼teaspoonsalt¼teaspoongroundwhiteorblackpepper⅛teaspoonredpepperflakesOne½-ouncepacketfat-freebutter-flavoredmix,suchasButterBuds(about3tablespoons)


Heatalarge,deep,ovenproofskilletovermedium-highheatuntilhot.Addthebroccoliand⅓cupofthebroth.Immediatelycoverthepanandcook,shakingthepanoccasionally,untilthebroccoliisbrightgreenandalmostcrisp-tender,3to4minutes.Removefromtheheatandstirintheoil,garlic,salt,whiteorblackpepper,andredpepperflakes.

Transferthepantotheovenandroast,uncovered,untilthebroccoliiscrisp-tender,10to12minutes.

Meanwhile,heattheremaining½cupbrothinamicrowave-safecupuntilhot,1 to 2 minutes. Dissolve the butter-flavored mix in the broth. Pour over thebroccoli and toss to coat. Transfer to a serving dish if desired and serveimmediately.

Patti’sPointers:Ifyoudon’thaveadeepovenproofskillet(onewithmetalhandles),cookthebroccoliinasaucepanorwok,thentransferittoashallow

roastingpan.And toquickly cut a headof broccoli into florets, cut off thestalk crosswise as close to the bottom layer of florets as possible, cuttingthroughthesmallstemsthatattachthefloretstothestalk.Thebottomlayerof florets will fall away from the stalk. Continue making crosswise cutsacrossthesmallstemsthatattachtheremaininglayersoffloretstothestalk.


Diet Exchanges: 1 vegetable or ½ carbohydrate choice

Checkingoutwhattheveggiesarecookedinbeforediggingin.

Down-HomeCabbage

Thesecrettomelt-in-your-mouthcabbageisslowcooking;itmakesittenderasaGrammy-winninglovesong.

Makes8servings

¼cupfat-freereduced-sodiumchickenbrothorwater1teaspoonham-flavoredseasoning,suchasGoya½teaspoonsalt½teaspoongroundwhiteorblackpepper1mediumheadgreencabbage,about2pounds,coredandsliced

Mix the broth orwater, ham-flavored seasoning, salt, and pepper in a largedeep skillet or saucepan over low heat. Add the cabbage, cover, and cook,stirringoccasionally,untilthecabbageistender,45to55minutes.

Patti’sPointers:Toeasilycoreandslicecabbage,peeloffanddiscardanytoughouter leaves.Usinga largeknife,cut thecabbage inhalf through thecore.Cutoutanddiscardthecorefromeachhalf.Slicethecabbagecrosswiseintothinstrips.



MarvelousMintedSnapPeas

I like tomake this recipe inmidsummer,when snappeasareat their sweetestandsnappiest.Itcouldn’tbesimplerandtheflavorissublime.

Makes6servings

3tablespoonsreduced-caloriemargarine1poundsugarsnappeas,stringsremoved3scallions,chopped2tablespoonschoppedfreshmint½teaspoonsalt¼teaspoongroundblackpepper

Melt the margarine in a skillet over medium heat. Stir in the peas andscallions.Coverandcookuntilthepeasarebrightgreenandcrisp-tender,1to2minutes.Stirinthemint,salt,andpepper.Servewarm.

Option: I sometimes flavor thesepeasabitmorebyadding thegratedzestofonesmalllemonalongwiththemint.

Patti’sPointers:To remove the strings fromsugar snappeas, snapoff thestem end sideways, then pull it down the length of the pod to remove thestringsonbothsides(theremaybejustonestringoneachside).


DietExchanges:1starch,1fat,or½carbohydratechoice

CreamedSpinach

Thisdish isbeaucoup timesbetter than theboil-in-a-bagversions.And, ifyouusebagsofprewashedbabyspinach,almostaseasytoprepare.

Makes6servings

4scallions,chopped(about1cup)Three10-ouncepackagesfreshbabyspinach2tablespoonscornstarch½cupfat-freehalf-and-half3ouncesreduced-fatcreamcheese¼cupreduced-fatsourcream½cupchoppedfreshchives½teaspoonsalt¼teaspoonwhiteorblackpepper⅛teaspoonredpepperflakes

Coat amedium saucepanwith fat-free cooking spray and heat overmediumheat.Addthescallionsandcookuntiltender,about5minutes.

Add the spinach and cook, stirring occasionally, until spinach is justwilted,about5minutes.

Whisk together the cornstarch and half-and-half until the cornstarch isdissolved. Move the spinach to the sides of the pan and pour the cornstarchmixture in the center. Cook and stir until thickened, about 2 to 3 minutes.Reduce the heat to low and stir in the cream cheese, sour cream, chives, salt,white or black pepper, and red pepper flakes. Cook until creamy and heatedthrough,about1minute.

Patti’sPointers:Alwaysdissolvecornstarchincold liquidbeforeaddingittoahotpan;otherwiseyou’llgetlumps.


DietExchanges:1vegetable,1fat,or1carbohydratechoice

ClassicCornPudding

Kidscan’tgetenoughofthiscreamycorndish.Truthbetold,neithercanI.

Makes6servings

1tablespoonmargarine½cupfinelychoppedonion1½cupsfat-freehalf-and-half1tablespooncornstarch(SeePatti’sPointer’soncreamedspinachrecipe,page164)2cupsfreshorfrozencornkernels1largeegg,lightlybeaten1teaspoonsugarsubstitute,suchasDiabetiSweetorSplenda½teaspoonsalt¼teaspoongroundwhiteorblackpepper⅛teaspoonpaprika


Meltthemargarineinamediumsaucepanovermediumheat.Addtheonionandcookuntiltender,about5minutes.

Whisk together the half-and-half and cornstarch until the cornstarchdissolves. Pour into the pan and cook, whisking constantly, until the mixturethickens,2to3minutes.Removefromtheheatandstirinthecorn,egg,sugarsubstitute,salt,andpepper.Pourintothepreparedbakingdishandsprinklewiththepaprika.

Bakeuntilbubblyandsetonthesurface,55to60minutes.



Good-as-It-GetsGreenBeanCasserole

Makes8servings

1teaspoonmargarine1cupchoppedwhiteonion2garliccloves,minced3cupsfat-freehalf-and-half¼cupcornstarch1 pound fresh green beans, trimmed, or one 16-ounce bag frozen greenbeans,thawedanddrained2tablespoonschoppedfreshbasil¾teaspoonsalt¼teaspoongroundblackpepper

½cupplaindrybreadcrumbs


Meltthemargarineinamediumsaucepanovermediumheat.Addtheonionandgarlicandcook,stirringoccasionally,untiltender,about5minutes.

Whisktogetherthehalf-and-halfandcornstarchuntilthecornstarchdissolves.Pourintothepanandwhiskuntilthickened,3to5minutes.

Remove from the heat and stir in the green beans, basil, salt, and pepper.Spooninto thepreparedbakingdishandsprinklewith thebreadcrumbs.Bakeuntilbubbly,20to25minutes.Turnonthebroilerandbroiluntilthecrumbsarelightlybrowned,about1minute.

Patti’s Pointers: To quickly trim fresh green beans, line up some of thegreenbeansonacuttingboardandcutacrossthestemendswithalargeknifeinasinglecut.Repeatwiththeremaininggreenbeans.


DietExchanges:1vegetable,1starch,or1carbohydratechoice

DelectableVegetableMedley

Wantthekidsinyourhousetoeattheirvegetables?Thisrecipewillhavethemaskingforseconds.

Makes6servings

1cupfreshbroccoliflorets1cupfreshasparagus,trimmedandcutinto2-inchlengths1packedcupfreshbabyspinach

1cupslicedyellowsquash⅓cupfinelychoppedonionsOne10¾-ouncecanreduced-fatcondensedcreamofmushroomsoup½cupwater1tablespoonchoppedfreshoreganoand/orbasil¼teaspoonsalt¼teaspoongroundblackpepper


Layer thebroccoli, asparagus, spinach, squash, andonions in thepreparedbakingdish.

Ina smallbowl,mix together the soup,water, oreganoand/orbasil, salt, andpepper.Pouroverthevegetables.Coverwithfoilandbakeuntilthebroccoliiscrisp-tender,30to35minutes.Uncoverandserveimmediately.

Patti’sPointers:Asparagus doesn’t keep long so plan to use it as soon asyou can. To keep it fresh in the fridge, store it stem ends down in a glassfilledwithafewinchesofwater,andcoverlooselywithaplasticbag.Ifyouforgettostoreitthisway,youcanhelprevivelimpasparagusbyslicingoffabit of the stem ends, then refrigerating the asparagus stem ends down asdescribed(butusingicewater)forabout2hours.



DreamyDesserts

Iwasadaddy’sgirl.Aseriousone.Iwishyoucouldhaveknownhim;hewasascoolasacucumber.Andfineaswine.WhenIwaslittle,hespoiledmerotten.LikeChubby,hecouldgetdowninthekitchenandheknewhowmuchIlovedhis cooking. Anything I wanted he’d make for me—breakfast, lunch, dinner,snacks.If Iwantedit,all Ihadtodowasaskfor it.EverythingDaddycookedwas fly-you-to-the-moon good, but his desserts, well, they were over therainbow. I don’t knowwhich I cravedmore—Daddy’s food or his love.All IknowisthatIatebothofthemup.

BeforeChubbyandDaddyseparated,whenmysistersandIwerelittle,everymorningbeforeschoolhewouldfixourbraidsandourbreakfast.Hemadethesecinnamonrollsthatwouldmakeyouhurtyourself.Thoserollsweresogoodthatjustsmellingthemwouldmakeyoustartspeakingintongues.MysistersalwayscomplainedthatwheneverDaddycookedourbreakfast,healwaysgavemethebiggesthelpings.Ofcourse,Daddywouldalwaysdenyit.

“Youknowbetterthanthat,”hewouldsay,givingusallabighug.“Itreatallmygirlsthesame.”

Idon’tknowaboutthesizeofthehelpingsofhisfood,butIdoknowaboutthesizeofthehelpingsofDaddy’slove.Theyweremassive.Mammoth.Major.Inthesummer,afterwe’deatendinner,DaddyandIwouldsitonthefrontporchtogetherandsingduets.Hehadavoicealmostassmoothashisrapand,letmetell you, that is saying something. As the ladies who knew him will attest,Daddy’srapwasserious.Sublime.So,socool.Familylegendhasit thatonce,whenhewasattheClubHarleminAtlanticCity,hehadhalfthewomenintheplacehangingonhiseveryword.Daddylovedtoflirt.WheneverChubbygavehim thebluesabout ithewould tellher thesame thing:“Justbecause I’mnotorderinganythingdoesn’tmeanIcan’tlookatthemenu.”

ButletmegetbacktothatnightattheClubHarlem.AlltheattentionDaddywasgettingmadethebuddyhehadriddenupwithsojealousthathetoldDaddyitwastimetoheadbacktoPhilly.Well,Daddywasn’ttryingtohearthat.Notwhenhehadhismojoworking.Notwhenhehaditdialeduptoten.SoDaddytoldhisbuddythathewasn’treadyandhewasn’tleaving.Butheunderstoodifhisbuddywasn’tstaying.

“You go on backwithoutme,” he told him in his real-coolway. “I’llwalkhomeifIhaveto.”

Andthat’sjustwhatDaddydid.AllthewayfromAtlanticCitytoPhilly.Nooneknowsexactlywhybutheendedupatthehomeofourneighbors,theoneswhohadgottenhimhisfirstjobinPhilly—OliverandFlorineLlockman.Afterhetookanapanddrankaglassofwater,hecameonhome.ThatstorygivesyouaprettygoodideaofthekindofmanDaddywas.Helivedlifeonhisownterms.Hemadehisownrules.Andhealwaysmadeawayoutofnoway.

MysupercoolDad,HenryHolte(wearingtheshades,ofcourse),OliverandFlorineLlockmanandmebackintheoldneighborhood—backintheday.

He was also one of the first people in my life who made me believe thatmaybe,justmaybe,Icouldreallysing.Notinapleasant-but-not-all-that-specialkindofway.Inaturn-the-show-out-blow-the-doors-off-the-placekindofway.

“Babygirl,”hewouldsayonthosenightswhenweweresingingourduetsonthefrontporch.“Yougotthepipes.Starpipes.Andwhenyoubecomeone,I’mgoingtobeyourbiggestfan.”

And hewas. Long before Iwas somuch as a blip on themusic industry’sradarscreen,Daddycametoallkindsofholes-in-the-walltohearmesing.Thewayhewouldclapandcheeryouwouldhave thought IwasplayingCarnegieHallinsteadofsometinylittletownhall.

That’swhyI’mdedicatingthedessertchaptertohim.Notjustonerecipe.Thewhole chapter. Like the desserts in it, Daddy was unusually dreamy anduncommonlysweet.

WonderfulWhiteChocolatePie

Makes10servings

CRUST

20 squares reduced-fat cinnamon graham cracker squares, crushed intocrumbs¼cupsugarsubstitute,suchasDiabetiSweetorSplenda⅓cupmargarine,melted

FILLING

One1-ouncepackagefat-free,sugar-freeinstantwhitechocolatepiefilling2cupsfat-freehalf-and-half½teaspoonalmondextract(optional)7sugar-freecreme-filledchocolatesandwichcookies,coarselychopped

Tomakethecrust:Preheattheovento375°F.

Inamediumbowl,mix together thegrahamcrackercrumbs,sugarsubstitute,andmargarine.Pressthemixtureintothebottomandupthesidesofa9-inchpiepan.

Bakefor10minutes.Coolonarack.

Tomake the filling: In amedium bowl, using an electric mixer onmediumspeed,beatthepiefillingmix,half-and-half,andalmondextract(ifusing),untilsmooth,about2minutes.Stirinthechoppedcookies.

Pourthefillingintothecrust,coverwithfoil,andrefrigerateuntilset,about3hours.

Patti’sPointers: Ifyouhavea foodprocessor,make thecrust in it tosavetime.Processthegrahamcrackersintocrumbs,thenaddthesugarsubstitute.Insteadofmeltingthemargarine,cutitintopieces,addtothefoodprocessorbowl,andpulseuntilwellmixed.Foranicetouch,garnishwithasprinkleofunsweetenedcocoapowderbeforeserving.


DietExchanges:1½starches,2fats,or1½carbohydratechoices

VeryBerryTrifle

Whenyouhaveacrowdcomingfordinnerandyouneedaglamorous-as-it-is-deliciousdessert,youcan’tdobetterthanthisone.Itisgorgeous.Butdon’ttakemywordforit;fliptothecoverandseeforyourself.

Makes12servings

1recipeFour-FlavorSourCreamPoundCake(page179)One1-ouncepackagefat-free,sugar-freeinstantvanillapuddingmix2cupsfat-freemilk1½cupsfrozenlightwhippedtopping,suchasCoolWhip,thawed2cupshulledandhalvedfreshstrawberries2cupsfreshblueberries

2cupsfreshblackberries2tablespoonssugarsubstitute,suchasDiabetiSweetorSplenda

Prepare the pound cake according to the recipe directions. Let coolcompletely, then cut half of the cake into 1½-inch cubes. Save the remainingcakeforanotheruse.

In a medium bowl, whisk the pudding mix into the milk until it begins tothicken,about2minutes.Foldinthewhippedtopping.Coverandrefrigeratefor1hour.

Meanwhile, in a large bowl, toss together the strawberries, blueberries,blackberries,andsugarsubstitute.Layerhalfofthecakecubesinthebottomofacleartriflebowl.Topwithathirdoftheberries,thenhalfofthepudding.Repeatthelayersofcake,berries,andpudding,toppingwithafinallayerofberries.


DietExchanges:1½starches,1fat,or1½carbohydratechoices

Patti’sPumpkinPie

Boththepieloversandthepiebakersinmyfamilyarecrazyaboutthispie,butnotforthesamereason.It’safavoritetothepieloversforitstaste(decadentlydelicious),whilethepiebakersloveitforitsrecipe(easyas,well,pie).WhenIwasgrowingup,pumpkinpiewasalwaysmadewithgranulatedsugarandhalf-and-halfby thegreatSoutherncooks inmyfamily.Thishealthierversionusessugarsubstituteandfat-freeevaporatedmilktokeeptheflavorwithoutallofthecalories.

Makes8servings

2eggsOne15-ouncecanpumpkin½cupsugarsubstitute,suchasDiabetiSweetorSplenda1teaspoonpumpkinpiespice¼teaspoongroundcinnamon¼teaspoonsaltOne12-ouncecanfat-freeevaporatedmilkOne9-inchfrozenpiecrustorPerfectPiecrust(page192)

Hooray,hurrah,andhallelujah!Withlighterdessertslikethis,Icanfitintomyoldminiskirts.


In a medium bowl, whisk together the eggs, pumpkin, sugar substitute,pumpkinpiespice,cinnamon,salt,andevaporatedmilk.Pourintothepiecrust.

Bake on a baking sheet for fifteenminutes. Reduce the oven temperature to350°Fandbakeuntilatoothpickinsertedinthecentercomesoutalmostclean,about40minutesmore.

Patti’sPointers:Besurethatyouuseasugarsubstitutethatspecifiesthatitcanbeused for cookingandbaking.Manycan’t standup to theheat!Andbeforeopeningthecanofevaporatedmilk,giveitaquickshaketomixinthethickenedmilkthatsettlesonthebottomofthecan.

Perserving:230calories,9gprotein,28gcarbohydrate,9gfat,3gsaturatedfat,60mgcholesterol,2gdietaryfiber,310mgsodium

DietExchanges:2starches,2fats,or2carbohydratechoices

Four-FlavorSourCreamPoundCake

Flavoredwiththetastesofvanilla,lemon,almond,andbutter,youwon’tmiss—orwant—frosting!

Makes16servings

All-purposeflour,fordusting2¼cupscakeflour1½teaspoonsbakingpowder½teaspoongratednutmeg(optional)¼teaspoonsalt½cupmargarine,softened⅔ cup sugar substitute, such as DiabetiSweet or Splenda (see Patti’s

Pointerspage178)7tablespoonsgranulatedsugar1teaspoonvanillaextract1teaspoonlemonextract1teaspoonalmondextract1teaspoonbutter-flavorextract3eggs,separated1cupreduced-fatsourcream


Coata9×5-inchnonstick loafpanwithfat-freecookingsprayanddustwithall-purposeflour.

Inamediumbowl,combinethecakeflour,bakingpowder,nutmeg(ifusing),andsalt.

Ina largebowl,usinganelectricmixeronmediumspeed,beat themargarineuntil light, about 30 seconds.Gradually beat in the sugar substitute and sugaruntil lightandfluffy,about3minutes.Beat in thevanilla, lemon,almond,andbutterflavorextracts.Beatintheeggyolks,oneatatime,beatingfor30secondsaftereachaddition.

Usingaspoon,stirintheflourmixturealternatelywiththesourcream.

In a cleanmedium bowl, using clean beaters, beat the egg whites until softpeaks formwhen the beaters are lifted, about 5minutes. Gently fold the eggwhites into the batter. Spoon the batter into the prepared pan. Bake until atoothpickinsertedin thecentercomesoutclean,55to65minutes.Cool in thepanfor10minutes.Invertontoarackandcoolcompletely.

Patti’sPointers:Toget thehighestvolumefrombeateneggwhites,makesurethateverythingiscleanandgrease-free—thebowl,beaters,andscraperor spatula.Evena tiny speckof fat cankeep thewhites from increasing totheirfullvolume.


DietExchanges:1starch,1½fats,or1carbohydratechoice

ChocolateCreamPie

Ifyou’reachocoholic,thisistherecipeforyou!

Makes10servings

15sugar-freecreme-filledchocolatesandwichcookies,crushedintocrumbs¼cupmargarine,melted⅓cupsugarsubstitute,suchasDiabetiSweetorSplenda¼cupcornstarch3tablespoonsunsweetenedcocoa2cupsfat-freehalf-and-half1teaspoonvanillaextract

Inamediumbowl,mixtogetherthecookiecrumbsandmeltedmargarine.Pressthemixtureinthebottomandupthesidesofa9-inchpiepan.

In a medium saucepan, whisk together the sugar substitute, cornstarch, andcocoa.Graduallywhiskinthehalf-and-halfovermediumheat.Cook,whiskingfrequently, until the mixture is thickened to the texture of pudding, about 5minutes.Whiskinthevanilla.

Pourthemixture into thepreparedpiecrustand letcool toroomtemperature.Coverandrefrigerateforatleast4hours,orupto2days.

Option:TomakeChocolateBananaCreamPie,linethebottomofthepreparedpiecrust with sliced bananas (about 1 large banana) before pouring in thechocolatepudding.

Patti’s Pointers: An easy way to crush the cookies into crumbs is to puttheminaZiplocbagandpoundthemwitharollingpin.Whatagreatstressreliever! And don’t forget: A dollop of light whipped topping turns thiscreamychocolatepieintoadreamychocolatepie.



AwesomeApplePie

YearsoflisteningtothebakingadviceofmyauntsHattieMaeandJoshiaMae—“For sweets youwant dry, crisp surfaces, so bake uncovered; half-and-halfwon’twhip;ifyoumustusesomethingfromaboxorabag,puhleezedoctoritup with plenty of homemade touches”—make this pie truly awesome.

Makes10servings

Two9-inchfrozenpiecrustsorPerfectPiecrusts(page192)3poundsGrannySmithapples,cored,peeled,andcutinto1-inchpieces¾cupplus1teaspoonsugarsubstitute,suchasDiabetiSweetorSplenda,divided(seePatti’sPointerspage178)¼cupall-purposeflour½teaspoongroundcinnamon¼teaspoongratednutmeg3tablespoonseggsubstitute,suchasEggBeaters

Thawoneofthepiecrusts,iffrozen.Preheattheovento350°F.

In a large bowl, mix together the apples, ¾ cup sugar substitute, the flour,cinnamon,andnutmeg.

EnjoyingapieceofmyAwesomeApplePie.

Spoonintothefrozenpiecrust(fillingwillbemoundedupquitehigh).

Cutoffanddiscard the rimof the thawedpiecrust.Ona flouredsurface, roll

thepiecrust intoan11-inchcircle.Cut thecircle intostrips,eachabout1 inchwide.

Laythestripsovertheapplesinalatticepattern(seePatti’sPointersbelow).Trimanyoverhangwithkitchenscissors.Dabtheedgesofthedoughwithwaterandpinchontotherimofthepiecrusttoseal.

Brushall of the exposed surfaces of doughwith the egg substitute. Sprinklewiththeremaining1teaspoonsugarsubstitute.

Bakeonabakingsheetuntilthefillingisbubblyandthecrustisdeepgoldenbrown,about1hourand15minutes.

Option:Ifyoulikenuts,stirin¼cupchoppedwalnutswiththeapples.

Patti’sPointers:Tomakealatticetopcrust,crossthetwolongeststripsofdoughoverthecenterofthepie.Crossthetopstripwithanotherlongstripofdough.Foldbackeveryotherstripandlaythecrossstripsinplace.Thenputthefolded-backstripintheoriginalposition.


DietExchanges:3starches,3fats,1fruit,or4carbohydratechoices

Old-fashionedOatmealRaisinCookies

At my grocery store, you can find the fat-free fruit-based oil and shorteningreplacementrightnexttotheCrisco.IliketouseSmucker’sbecauseitmeasuresone-for-one like shortening and, tome, it tastes a little better than someotherbrands.

Makesabout2dozencookies

Servingsizeis1cookie

¾cupall-purposeflour½teaspoonbakingsoda½teaspoongroundcinnamon¼teaspoonsalt½cupfat-freefruit-basedoilandshorteningreplacementforbaking½cupsugarsubstitute,suchasDiabetiSweetorSplenda(seePatti’sPointerspage178)¼cupsugar-freebrownsugarsubstitute,suchasBrownSugarTwin¼cuppackedlightbrownsugar1egg¼cupfat-freemilk1teaspoonvanillaextract1½cupsold-fashionedoats½cupraisins½cupchoppedwalnuts,optional


Inasmallbowl,mixtogethertheflour,bakingsoda,cinnamon,andsalt.

In a large bowl, using an electricmixer, beat together the oil and shorteningreplacement,sugarsubstitute,brownsugarsubstitute,andbrownsugarjustuntilcreamy, about 30 seconds. (Whenusing fat-free fruit-based oil and shorteningreplacement, don’t overbeat or your cookieswill comeout tough and chewy.)Beatintheegg,milk,andvanillaextract.

Stirintheflourmixture.Stirintheoats,raisins,andwalnuts(ifusing).

Dropbywell-roundedtablespoonsontoungreasedcookiesheets,flatteningthemoundsslightlysothecookieswillspread.

Bakeuntilgoldenbrown,about10minutes.

Patti’s Pointers: I like to use Brown Sugar Twin spoonable brown sugarreplacement. It can be used cup for cup like brown sugar, whichmakes it

easiertousethanotherbrands.AndIthinkittastesalittlebetter,too.


DietExchanges:1starch,½fat,or1carbohydratechoice

No-BakeCookies’n’CreamCheesecake

Thisisagreatsummerdessertbecauseyoudon’thavetoturnontheoven!Andwhenmyhotflashesaregivingmetheblues,well,let’sjustsaythat’sablessing.

Makes8servings

CRUST

15sugar-freecrème-filledchocolatesandwichcookies,finelycrushed3tablespoonsmargarine,melted

FILLING

One8-ouncepackagereduced-fatcreamcheese,softenedOne8-ouncepackagefat-freecreamcheese,softened⅓cupsugarsubstitute,suchasDiabetiSweetorSplenda½teaspoonvanillaextract13sugar-freecrème-filledchocolatesandwichcookiesOne8-ouncetubfrozenlightwhippedtopping,suchasCoolWhip,thawed

Tomake the crust: In amedium bowl, combine the 15 crushed cookies andmargarine. Press themixture into the bottom and up the sides of a 9-inch pie

pan.

Tomakethefilling:Inalargebowl,usinganelectricmixeronmediumspeed,beatthecreamcheese,sugarsubstitute,andvanillaextractuntilcreamy,about1minute.

Coarselycrush10ofthecookiesandstirintothecreamcheesemixture.Foldin2cupsofthewhippedtopping.Spoonintothepreparedpiecrust,coverwithfoil,andrefrigeratefor2hoursbeforeserving.

Spreadtheremainingwhippedtoppingoverthepie.Arrangetheremaining3cookiesinthecenterofthepieforgarnish.



DecadentlyDeliciousChocolateMousse

Foranoh-so-cutepresentation,servethissimpleanddeliciousdessertinmartiniglasses!

Makes4servings

1½cupsfat-freehalf-and-halfOne1.4-ouncepackagefat-free,sugar-freeinstantchocolatepuddingmixOne8-ouncetubfrozenlightwhippedtopping,suchasCoolWhip,thawed

Inalargebowl,whisktogetherthehalf-and-halfandpuddingmixuntilcreamy,about2minutes.

Foldinthewhippedtopping,reserving¼cupofitfordecoration.

Dividethemousseevenlyamongindividualdessertbowlsandrefrigeratefor20minutes,orupto2days.

See how cute the mousse looks in a martini glass? (Photo by ErnestWashington)Usingthereserved2tablespoonsofwhippedtopping,dollop½tablespoononeachserving.

Patti’s Pointers: To take this dessert over the rainbow, stir in½ teaspoonrumextractalongwiththehalf-and-half.


DietExchanges:½starch,½fat,or½carbohydratechoice

BlueRibbonBlueberryPie

Makes10servings

½cupsugarsubstitute,suchasDiabetiSweetorSplenda(seePatti’sPointerspage178)¼cupgranulatedsugar¼cupall-purposeflour,divided¼cupeggsubstitute,suchasEggBeaters⅔cupfat-freesourcream¼teaspoonvanillaextract¼teaspoonbutter-flavorextract2cupsfreshorfrozenblueberriesOne9-inchfrozenpiecrustorPerfectPiecrust(page192)2 tablespoons sugar-free brown sugar replacement, such as Brown SugarTwin2tablespoonschoppedwalnuts1tablespoonmargarine,softened


In a large bowl, stir together the sugar substitute, granulated sugar, 2tablespoonsof theflour, theeggsubstitute,sourcream,andvanillaandbutter-flavorextracts.Mixuntilsmooth.

Stirintheblueberriesandpourintothepiecrust.

Bakeonabakingsheetuntilthefillingjuststartstobubble,about25minutes.

In a cup, using a fork, mix together the remaining 2 tablespoons flour, the

brownsugar replacement,walnuts, andmargarine.Break into finecrumbsandsprinkleoverthepie.Bakeuntil thefillingisbubblyandthetoppingisgoldenbrown,about10minutesmore.

Option:Ifyouusefrozenblueberriesforthisrecipe,you’llneedtwo12-ouncebags.


DietExchanges:2starches,1½fats,or2carbohydratechoices

PerfectPiecrust

Sometimes,notoftenbut sometimes,onlyahomemadepiecrustwill do.Mosttimes, however, it’s best (and somuch easier!) to use frozen piecrust. That’sbecause commercial machines can roll a piecrust much thinner than humanhands ever could, I don’t care how skilled a baker a personmay be.And thethinnerthepiecrust,theloweritisinfatandcalories.Don’ttellAuntHattieorAunt Josh, but since I learned Iwas diabetic, I bake almost allmy pieswithfrozencrusts.That’swhyIhad togoonaserioussearchforagreat,yet light,homemade one.Cookbook author and recipe developerDavid Joachim sharedthisonewithme.Itastedlotsofothersbuthiswasthehands-downwinner.

Makes8servings

1½cupsall-purposeflour½teaspoonsalt¼cupcoldbutter-flavoredvegetableshortening¼cupcoldreduced-fatcreamcheese2teaspoonslemonjuice

¼cupicewater

In a large bowl, combine the flour and salt. Using a pastry blender or fork,quickly cut in the shortening and cream cheese until the mixture resemblescoarsemeal.

Inacup,combinethelemonjuiceand2tablespoonsoftheicewater.Mixintothedough justuntilmoist.Mix in just enough remaining icewater so that thedoughcanbeshapedintoaball.Gatherthedoughintoaballandflattenitintoadiskinthebowl.Coverandrefrigeratefor1hour,orupto8hours.


Roll thedoughbetween sheets of lightly flouredwaxed or parchment paper,intoa12-inchcircle.Removethe topsheetandcarefully invert thedoughintothe center of a 9-inch pie pan. Remove the remaining sheet of paper andcarefullyfitthedoughintothepanwithoutstretchingit.

Crimptheedgeswithyourfingersoraforkandprickthebottomofthecrustwithaforktopreventbubbling.

Line the inside of the crust with heavy foil. Bake on a baking sheet for 7minutes.

Removethefoilandbakeuntillightlygolden,about7minutesmore.Coolonarack.

Option:TomakeaPerfectNutCrust,stir2tablespoonsfinelygroundalmondsorwalnutsintotheflourandsalt.

Patti’sPointers:Therearetwosecretstoatender,flakypiecrust.Thefirstisto handle the dough as little as possible. The second is to keep everythingcold. Especially the fat. Cold fat in a hot oven creates steam,which puffsapartthelayersinthecrustandmakesflakypastry.Ifthefatwarmsupbeforeitgets to theoven, itmeltsandgetsabsorbedbytheflour,creatinga tough

crust. If youmake a pie doughon a hot day, chill all your ingredients andequipmentintherefrigerator.If thedoughwarmsupandgetsstickyasyouwork,popitbackinthefridgefor20minutesbeforecontinuing.


DietExchanges:1starch,1½fats,or1carbohydratechoice

LayeredBananaPudding

Fat-free milk and sugar-free vanilla wafers turn this classic dessert into oneeveryoneinthefamilycanenjoy.

Makes12servings

Two1-ounceboxesfat-free,sugar-freeinstantvanillapuddingmix1cupreduced-fatsourcreamOne8-ouncetubfrozenlightwhippedtopping,suchasCoolWhip,thawed3cupsfat-freemilkTwo5.5-ounceboxessugar-freeNillaWafers4ripebananas,sliced1teaspoongroundcinnamon1teaspoonsugarsubstitute,suchasDiabetiSweetorSplenda

Inalargebowl,usinganelectricmixeronlowspeed,beattogetherthepuddingmix,sourcream,whippedtopping,andmilkuntilcreamy,about2minutes.

Arrangea layer ofNillaWafers on the bottomof a 13×9-inch rectangularpan, using a little less than half of the cookies. Set aside 12 cookies for

decoratingthetop.

Layerhalfofthebananaslicesontopofthewafersinthepan.Pourhalfofthepuddingoverthebananas.

Inasmallbowl,mixtogetherthecinnamonandsugarsubstitute.Sprinklehalfofthecinnamon-sugaroverthepudding.Repeatthelayers,usingtheremainingcookies,slicedbananas,pudding,andcinnamon-sugar.

Decoratethetopwiththe12reservedcookies.Coverwithfoilandrefrigerateforatleast2hours,orupto1day,beforeserving.

Patti’sPointers:Besuretousethesugar-freeversionofroundNillaWafersin this recipe.They look so cute—like little buttons—decorating the topofthiscrowd-pleasingdessert.


DietExchanges:2starches,2fruits,3fats,or2½carbohydratechoices

SpectacularSpiceCake

Makes16servings

2cupscakeflour1teaspoonbakingpowder1teaspooncinnamon½teaspoongroundnutmeg½teaspoongroundginger¼teaspoonsalt½cupmargarine,softened1cupsugarsubstitutesuchasDiabetiSweetorSplenda(seePatti’sPointerspage178)⅔cupbrownsugarsubstitute,suchasBrownSugarTwin⅓cuppackedlightbrownsugar3eggs,separated

1teaspoonvanillaextract1cup1percentlow-fatbuttermilk1cupraisins1cupchoppedtoastedwalnuts

Preheat the oven to 350°F. Coat a 9-cup or 10-cup tube pan with fat-freecookingspray.

Inamediumbowl,whisktogethertheflour,bakingpowder,cinnamon,nutmeg,ginger,andsalt.

Ina largebowl,usinganelectricmixeronmediumspeed,beat themargarineuntillight,about1minute.Beatinthesugarsubstitute,brownsugarsubstitute,andbrownsugaruntilfluffy,about3minutes.Addtheeggyolks,oneatatime,beatingfor30secondsaftereachaddition.Beatinthevanilla.

Beat in the flourmixture alternatingwith the buttermilk and beating for 30secondsaftereachaddition.

In a cleanmedium bowl, using clean beaters, beat the egg whites until softpeaks formwhen the beaters are lifted, about 5minutes. Fold into the batter.Foldintheraisinsandwalnuts.

Scrapeintothepreparedpanandbakeuntilatoothpickinsertedinthecentercomesoutclean,20to30minutes.Coolinthepanfor10minutes.Invertontoarackandcoolcompletely.

Option:Thisringcakelooksfabulouswithaglaze(low-sugarofcourse!).Inamediumbowl,melt1½tablespoonsreduced-caloriemargarineinthemicrowaveoven,about30secondsonmedium.Whiskin1½tablespoonsfat-freehalf-and-halfand¾teaspoonvanillaextract.Thenwhiskin¾cupsugarsubstituteand⅓cuppowderedsugar.Drizzleevenlyoverthecooledcake.

Patti’sPointers:Iliketotoastnutsbeforeusingthem.Itcoaxesouteverybitof their flavor.While the oven is preheating, spread the nuts on a bakingsheetandbakeuntilfragrantandtoasty,about5minutes.Watchcarefullyso

theydon’tburn!



StrawberryIceCreamPiewithChocolateCrust

Thenamesaysitall,right?

Makes10servings

3tablespoonsmargarine,melted15sugar-freecrème-filledchocolatesandwichcookies,crushed2pints(4cups)no-sugar-addedstrawberryicecream1½cupsfreshstrawberries,topremoved

Place the margarine in a medium bowl. Microwave on medium heat untilmelted,30to45seconds.Stirinthecrushedcookiesuntilwellblended.

Pressthemixturefirmlyintothebottomandupthesidesofa9-inchpiepan.

Placetheicecreaminalargebowlandletsoftenfor15minutes.

Meanwhile,cut½cupofthestrawberriesintoquartersandaddtothebowl.Stirtogetherthestrawberriesandicecream.

Spoontheicecreammixtureevenlyintothepiecrust.Covertightlywithfoil

andfreezeforatleast6hours,orupto3days.

Beforeserving,slicetheremaining1cupstrawberriesandarrangedecorativelyover the pie. Re-cover with the foil and let soften in the refrigerator for 45minutes.

Patti’sPointers:Myfavoritebrandofno-sugar-addedstrawberryicecreamis Edy’s Grand. If you can’t find it in your supermarket, experiment withdifferentbrandsuntilyoufindyourfavorite.


Diet Exchanges: 1 starch, 1 fruit, or 2 carbohydrate choices

PreparingabiggreensaladfordinnersoIcanhavestrawberryicecreampiefordessert.

Smooth-as-SilkLemon-LimePie

Foradrop-deadpresentation,arrangeafewthin,halvedslicesoflemonandlimeinthecenterofthepiebeforeserving.

Makes10servings

One9-inchfrozenpieshellorbakedPerfectPiecrust(page192)One8-ouncepackagereduced-fatcreamcheese,softenedOne14-ouncecanfat-freesweetenedcondensedmilkOne8-ouncecontainerfat-free,sugar-freelightlemon-flavoryogurt¼cupfresh-squeezedlemonjuice¼cupfresh-squeezedlimejuice1½cupsfrozenlightwhippedtopping,suchasCoolWhip,thawed

Preparethebakedpastrycrustaccordingtopackageorrecipeinstructions.Letcool.

Ina largebowl, beat the creamcheeseuntil light and fluffy, about 1minute.Beatinthecondensedmilk,beatinguntilsmooth,about30seconds.Beatintheyogurt,lemonjuice,andlimejuice.

Fold in thewhipped topping. Scrape into thepreparedpiecrust (fillingwill bemoundedquitehigh).

Refrigerateforatleast4hoursorupto1day.

Per serving: 320 calories, 10 g protein, 44 g carbohydrate, 12 g fat, 4.5 gsaturatedfat,20mgcholesterol,lessthan1gdietaryfiber,260mgsodium


PeachUpside-downCake

Iliketousean8-inchcast-ironskilletwhenImakethiscake.Itremindsmeofthe way Chubby used to make hers. If your skillet doesn’t have ovenproof(metal) handles, you can still use it. Justwrap the handle in several layers ofheavy-dutyfoiltoprotectitintheoven.

Makes10servings

2tablespoonspackedlightbrownsugar2tablespoonsbrownsugarsubstitute,suchasBrownSugarTwin¾cupsugarsubstitute,suchasDiabetiSweetorSplenda,divided(seePatti’sPointerspage178)2tablespoonsplus⅓cupmargarine2ripepeaches,peeled,pitted,andsliced(about2cups)½teaspoongratednutmeg1½cupscakeflour½teaspoonbakingpowder¼teaspoonsalt3tablespoonssugar1egg1teaspoonvanillaextract1teaspoonbutter-flavorextract½cupfat-freehalf-and-half


Ina smallbowl, stir together thebrownsugar,brownsugar substitute, and¼cupofthesugarsubstitute.

Inan8-inchor10-inchovenproofskillet,melt2tablespoonsofthemargarine.Sprinkleevenlywiththesugarmixture.

Arrange thepeach slices in thepan inoverlappingconcentric circles startingfromthecenter.Sprinklewiththenutmeg.

Inamediumbowl,combinetheflour,bakingpowder,andsalt.

In a large bowl, beat the remaining cup margarine until light, about 30seconds.Beatinthesugarandremaining½cupsugarsubstituteuntillightandfluffy,about30seconds.

Beatintheegg,vanillaextract,andbutter-flavorextract.

Beat in the flour mixture alternately with the half-and-half, beating for 30secondsaftereachaddition.Spoonthebatteroverthepeaches.

Bakeuntil lightlygolden and a toothpick inserted into the center of the cakecomesoutclean,30 to35minutes. Invertontoaservingplateandreplaceanytoppingthatmayhavefallenoff.

Option: Ifyoucan’tfindfreshpeaches,youcanusetwo15-ouncecansslicedlightfreestonepeachesinextralightsyrup,drained.

Patti’sPointers:Topeelfreshpeaches,bringapotofwatertoboiloverhighheat.Dropinthepeachestoshockthemfor30to45seconds.Transferwithaslotted spoon to a bowl of ice water to shock them again. After all thatshocking, the peels will slip right off! If a peach has a tough skin, use aparingknifetopeelitaway.

PerServing:110calories,2gprotein,21gcarbohydrate,2.5gfat,0gsaturatedfat,0mgcholesterol,lessthan1gdietaryfiber,120mgsodium

DietExchanges:1½starches,½fat,or1½carbohydratechoices

Melt-in-Your-MouthChocolateChipCookies

Makesabout2dozencookies

Servingsizeis1cookie

1¾cupsall-purposeflour1teaspoonbakingsoda¼teaspoonsalt½cupmargarine,softened¾cupsugarsubstitute,suchasDiabetiSweetorSplenda(seePatti’sPointerspage178)¼cupsugar-freebrownsugarsubstitute,suchasBrownSugarTwin½cupbrownsugar1egg2teaspoonsvanillaextract1cup(6ounces)semisweetchocolatechips


Inasmallbowl,whisktogethertheflour,bakingsoda,andsalt.

Ina largebowl,usinganelectricmixeronmediumspeed,beat themargarineuntillight,about1minute.Beatinthesugarsubstitute,brownsugarsubstitute,brownsugar,egg,andvanillaextract.Beatuntilfluffy.

Stirintheflourmixture.

Stirinthechocolatechips.

Drop the dough bywell-rounded tablespoons onto ungreased cookie sheets,flatteningthemoundsslightlysotheywillspread.

Bake until lightly golden, 8 to 10 minutes. Cool on the baking sheet for 5minutes.Transfertorackstocoolcompletely.

Patti’sPointers:Becarefulnottooverbakethesecookies.Alittleunderdoneandmoistinsidetastesbetterthanalittleoverdoneanddryinside.



KillerChocolateCakewithGuilt-freeGlaze

Makes10servings

CAKE

⅓cupmargarine¼cupunsweetenedcocoapowder½cupwater¾cupsugarsubstitute,suchasDiabetiSweetorSplenda(seePatti’sPointerspage178)¼cuppackedlightbrownsugar1egg⅓cup1percentlow-fatbuttermilk1teaspoonvanillaextract1teaspoonbutter-flavorextract1teaspoonchocolate-flavorextract(optional)1cupcakeflour½teaspoonbakingsoda

GLAZE

1tablespoonreduced-caloriemargarine1tablespoonfat-freehalf-and-half½teaspoonvanillaextract2tablespoonsunsweetenedcocoapowder½cupsugarsubstitute,suchasDiabetiSweetorSplenda¼cuppowderedsugar

Tomakethecake:Preheattheovento350°F.Coatan8-inchcakepanwithfat-

freecookingspray.

In amedium saucepan over high heat, whisk together the margarine, cocoapowder,andwater.Bringtoaboil,stirringoften.

Remove from the heat and whisk in the sugar substitute, brown sugar, egg,buttermilk, vanilla extract, butter-flavor extract, chocolate-flavor extract (ifusing),flour,andbakingsoda.Whiskvigorouslyfor2minutes.

Pour the batter into the prepared pan. Bake until a toothpick inserted in thecentercomesoutclean,30to40minutes.Coolinthepanfor10minutes.Invertontoarackandcoolcompletely.Whencool,transfertoaservingplate.

To make the glaze: Place the margarine in a small microwaveable bowl.Microwaveonmediumheatuntilmelted,about30seconds.Whiskinthehalf-and-half, vanilla extract, unsweetened cocoa powder, sugar substitute, andpowderedsugar.Spreadevenlyoverthetopandsidesofthecooledcake.



ChocolatePecanPie

Makes10servings

¼cupmargarine⅓cupunsweetenedcocoapowder1pint(2cups)fat-freehalf-and-half1tablespoonbrownsugarsubstitute,suchasBrownSugarTwin1tablespoonpackedlightbrownsugar2eggs,beaten2eggwhites½teaspoonvanillaextract

1teaspoonchocolate-flavorextract⅓cupchoppedtoastedpecansOne9-inchfrozenpieshellorPerfectPiecrust(page192)


Meltthemargarineinamediumsaucepanovermedium-lowheat.Whiskinthe cocoa powder until smooth. Gradually whisk in the half-and-half, brownsugarsubstitute,brownsugar,eggs,andeggwhites.Removefromtheheatandstirinthevanillaextract,chocolate-flavorextract,andpecans.

Place the piecrust on a baking sheet. Pour in the chocolate filling and bakeuntilsetandatoothpickinsertedinthecentercomesoutclean,40to45minutes.

Patti’s Pointers: To toast the pecans, spread them on a baking sheet andbakewhiletheovenispreheatinguntilfragrantandtoasty,about5minutes.



Child,That’sGoodChocolateTapioca

Thankstoquick-cookingtapioca,youcanmakethisdessertinminutes.Buttelleverybodyittookyouallday.

Makes10servings

3cupsfat-freehalf-and-half

3tablespoonssugarsubstitute,suchasDiabetiSweetorSplenda¼cupunsweetenedcocoapowder¼cupquick-cookingtapioca¼teaspoonsalt1teaspoonmargarine,melted1teaspoonvanillaextract1teaspoonbutter-flavorextract

Pour the half-and-half into amedium saucepan and bring to a simmer overmedium heat.Whisk in the sugar substitute, cocoa powder, tapioca, and salt.Cookandstiruntilsoft,about2minutes.

Whiskinthemargarine,vanillaextract,andbutter-flavorextract.

Pourthemixtureintoalargeservingbowl.Coverwithfoilandrefrigerateforatleast3hours,orupto2days.



ButtermilkChocolateAlmondCake

Thegroundalmondsinthiscakeboostthenuttyflavorandenrichthetextureofthecake.But ifyoudon’thaveafoodprocessor,youcanskipthem.Thecakewillworkfinewithoutthem.

Makes16servings

⅓cupalmonds1¼cupssugarsubstitute,suchasDiabetiSweetorSplenda,divided(seePatti’sPointerspage178)2cupscakeflour¾cupunsweetenedcocoapowder2teaspoonsbakingsoda1teaspoonsalt1½cups1percentlow-fatbuttermilk½cupvegetableoil¼cupfat-freefruit-basedbutterandoilreplacement2eggs2eggwhites¼cuppackedlightbrownsugar2teaspoonsalmond-flavorextract

Preheat the oven to 350°F. Coat a 10-cup nonstick tube pan with fat-freecookingspray.

In a food processor, process the almonds with 1 tablespoon of the sugarsubstituteusingshortpulsesuntil thealmondsare finelyground.Transfer toalargebowl.Whiskintheflour,cocoapowder,bakingsoda,andsalt.

In another large bowl,whisk together the buttermilk, oil, fat-free fruit-basedbutterandoilreplacement,eggs,eggwhites,remaining1cupplus3tablespoonssugar substitute, brown sugar, and almond-flavor extract. Whisk until wellblended.Stirintheflourmixture.

Scrapethebatterintothepreparedpan.Bakeuntilatoothpickinsertedinthecentercomesoutclean,30to40minutes.Coolinthepanfor10minutes.Invertontoarackandcoolcompletely.

Option:Totakethiscaketothenextlevel,drizzlethecooledcakewithadoublerecipeofGuilt-FreeGlaze(page205),thendecoratewithslicedalmonds.


DietExchanges:1starch,2fats,or1carbohydratechoice

BlueberryCake

Makes14servings

2cupscakeflour1teaspoonbakingpowder¼teaspoonsalt1½cupsfreshblueberries4tablespoonsmargarine,softened1¼ cups sugar substitute, such as DiabetiSweet or Splenda (see Patti’sPointerspage178)¼cupgranulatedsugar2eggs,separated1teaspoonlemonextract1teaspoonbutter-flavorextract1cup1percentlow-fatbuttermilk

Preheattheovento350°F.Coata9-cupor10-cupnonsticktubepanwithfat-freecookingspray.

Inamediumbowl,whisktogethertheflour,bakingpowder,andsalt.

Transfer ½ cup of the flour mixture to another medium bowl. Add theblueberriesandtosstocoatwithflourmixture.Setaside.

Ina largebowl,usinganelectricmixeronmediumspeed,beat themargarineuntillight,about1minute.Beatinthesugarsubstituteandsugaruntilfluffy,1minute.

Beatintheeggyolks,oneatatime,beatingfor30secondsaftereachaddition.Beatinthelemonextractandbutter-flavorextract.

Beat in the flour mixture, alternating with the buttermilk, beating for 30secondsaftereachaddition.

In a cleanmedium bowl, using clean beaters, beat the egg whites until softpeaksformwhenthebeatersarelifted,about5minutes.Foldintothebatter.

Foldintheblueberries.

Scrapeintothepreparedpanandbakeuntilatoothpickinsertedinthecentercomesoutclean,35to40minutes.Coolinthepanfor10minutes.Invertontoarackandcoolcompletely.

Option:Thiswonderfulringcakeisover-the-topwithasimplelemonglaze.Ina medium bowl, melt 1½ tablespoons reduced-calorie margarine in themicrowave oven, about 30 seconds onmedium.Whisk in 1½ tablespoons fat-free half-and-half and 1 teaspoon lemon juice. Then whisk in ¾ cup sugarsubstitute,suchasDiabetiSweetorSplenda,and⅓cuppowderedsugar.Drizzleevenlyoverthecooledcake.Garnishwithgratedlemonpeelifyoureallywanttoimpress.



BeyondGoodBlackForestParfaits

ThesearealmostascuteastheVeryBerryTrifle!(page176)

Makes8servings

One4-ouncepackagereduced-fatcreamcheese,softenedOne4-ouncepackagefat-freecreamcheese,softened1¼cupsfat-freehalf-and-halfOne1.4-ouncepackagesugar-free,fat-freechocolateinstantpuddingmix5sugar-freecrème-filledchocolatesandwichcookies,crushed(about½cup)One21-ouncecancherrypiefilling

Inamediumbowl,usinganelectricmixer,beatthecreamcheeseuntillightandfluffy,about1minute.Beatin½cupofthehalf-and-halfuntilsmooth,about1minute.Beatinthepuddingmixandremaining¾cupofhalf-and-half.

Spoonhalfof thepuddingmixture intodessertcupsorsmallparfaitglasses.Sprinklethecookiecrumbsoverthepudding.

Setaside½cupofthecherrypiefilling.Dividetheremainingcherrypiefillingamongthecups,spooningoverthecookiecrumbs.Spoontheremainingpuddingmixture over the cherry pie filling. Garnish each dessert cup or small parfaitglasswiththereserved½cupcherrypiefilling.

Coverwithfoilandrefrigerateforatleast1hour,orupto2days.

Option:Theseparfaitsscreamforadollopoflightwhippedtopping.Giveittothem!

Patti’s Pointers: If you don’t have dessert cups or parfait glasses, smallwineglassesworkjustfine.


DietExchanges:2starches,½fat,or2carbohydratechoices

BestEverBrownies

Whenyousmellthesebrowniesbaking,you’llbetemptedtoeatthemtheminutetheycomeoutof theoven,butdon’t! It’sactuallybetter to let themcool first.Hot brownies are hard to cut neatly, and if you do cut them, steam escapes,releasingmoistureandmaking thebrowniesdry.And Idon’tknowaboutyoubut I’m not hardly trying to usemy calories on a dried-up brownie. If warmbrownies are your weakness, reheat them briefly in a 350°F oven or for 15secondsinamicrowaveoven.

Makes16brownies

Servingsizeis1brownie

¾cupflour½teaspoonbakingpowder½teaspoonsalt¾cupsugarsubstitute,suchasDiabetiSweetorSplenda(seePatti’sPointerspage178)⅓cupsugar3eggs1tablespoonvanillaextract¼cupmargarine¼cupchocolatechips⅔cupunsweetenedcocoapowder¼cupfat-freefruit-basedbutterandoilreplacement1teaspooninstantespressopowder(optional)½cupchoppedtoastedwalnuts

Preheattheovento350°F.Linean8-inch-squarebakingpanwithfoilandcoatthefoilwithfat-freecookingspray.

Inasmallbowl,whisktogethertheflour,bakingpowder,andsalt.

Inalargebowl,whisktogetherthesugarsubstitute,sugar,eggs,andvanilla.

In a medium microwave-safe bowl, combine the margarine and chocolatechips, and microwave on medium heat just until melted, about 30 seconds.Whiskinthecocoapowder,fat-freefruit-basedbutterandoilreplacement,andinstantespresso(ifusing).Stir into thesugarmixture.Stir in theflourmixtureandwalnuts.

Scrape into the prepared pan and bake until a toothpick inserted into thecentercomesoutwithmoistcrumbsonit,25to30minutes.Coolinthepanfor5minutes.Usingthefoil,liftthebrowniesoutofthepanandcoolcompletelyonarack.Cutinto16pieces.

Patti’s Pointers: Don’t you just hate it when you can’t get all of thebrowniesoutofthepan?Well,thefoil“sling”inthisrecipesolvesthatalltoocommonproblem.Byliningthepanwithfoil,youcanjustliftthewholecakeofbrowniesoutof thepan,cool them, thencut themeasily.Don’tyou justloveitwhenaplancomestogether?



Index

A

Almonds, in Buttermilk Chocolate Almond Cake Angel-hair Pasta, SeafoodMarinarawithApplePie,Awesome

Asparagus

RoastedAsparagus

B

Bananas,inLayeredBananaPudding“Barbecue”PorkChops

BasilLemon-BasilChickenPitasScrumptiousandSimpleScrodin“Butter”andBasilSauceBeefBetterthanMom’sBeefStewBurnin’BeefStroganoffLlona’sSteakSandwichesMelt-in-Your-MouthRoastTenderloinRighteousRumpRoastSeven-LayerBeefSkillet

SoooGoodSwissSteakBeefStew,BetterthanMom’sBeefStroganoff,Burnin’

BestEverBrowniesBetterthanMom’sBeefStewBeyondGoodBlackForestParfaitsBlackenedFishFillets,NoFussBlack-eyedpeas, inChickenwithBlack-eyedPeasandYellowRiceBlackForestParfaits,BeyondGoodBlueberries

BlueberryCake

BlueRibbonBlueberryPieBouillabaise,Slammin’SeafoodBroccoli

DelectableVegetableMedleyRoastedBroccoliFloretswithGarlic“Butter”SauceSucculentSteamedSea

Bass with Broccoli, Mushrooms, and Summer Squash Turkey and BroccoliFettuccineinHerbCreamSauceBrownies,BestEverBurgers, Fabulous French Onion and Mushroom Turkey “Butter” and BasilSauce, Scrumptious and Simple Scrod in Buttermilk Chocolate Almond Cake“Butter”Sauce,RoastedBroccoliFloretswithGarlicinC

Cabbage,Down-HomeCaesarSalad,CajunChicken

ChickenCaesarSalad

CrunchyCatfishNuggets

BlueberryCakeButtermilk Chocolate Almond Cake Four-Flavor Sour Cream Pound Cake

Killer Chocolate Cake with Guilt-Free Glaze No-Bake Cookies ’n’ CreamCheesecakePeachUpside-downCakeSpectacularSpiceCakeCarrotsDaniel’sChilledSpringCarrotSoupwithLobsterandLimeSweet’n’Spicy

BabyCarrotsCasserolesGood-as-It-Gets Green Bean Casserole Heavenly Herb-baked Chicken and

Mushroom Casserole Terrific Turkey Pasta CasseroleWickedWild Rice andChickenCasseroleZestyZucchiniCasseroleCatfish,CrunchyCajunNuggetsChampagneSauteedSeaScallopsCheese

ChickenFlorentineSupreme

ChickenParmesan

CrabmeatQuiche

VealParmigianaCheesecake,No-BakeCookies’n’CreamChicken

ChickenCacciatoreChickenDrumstickswithHorseradishSauceChickenFlorentineSupreme

ChickenParmesanChickenwithBlack-eyedPeasandYellowRiceCurriedChickenandRiceEasy-as-PieHoneyMustardChickenThighsGood-as-It-GetsGrilledChicken

with Mango Salsa Heavenly Herb-baked Chicken and Mushroom CasseroleLemon-BasilChickenPitasLuther’s Italian Chicken Soup Oven (Tastes Like Southern) Fried Chicken

ReallyGoodRoastChickenCaesarSensationalSkewersSuperbSeven-SpiceChickenBreastsTastes-Just-Like-Mom-Used-to-Make-It

ChickenPotPieWeBeJammin’JamaicanJerkChickenWickedWildRiceandChicken Casserole Child, That’s Good Chocolate Tapioca Chili, Berry CoolChicken

Chocolate

BestEverBrowniesBeyond Good Black Forest Parfaits Buttermilk Chocolate Almond Cake

Child,That’sGoodChocolateTapiocaChocolateCreamPie

ChocolatePecanPieDecadently Delicious ChocolateMousse Killer Chocolate Cake with Guilt-

FreeGlazeMelt-in-Your-MouthChocolateChipCookiesStrawberryIceCreamPiewithChocolateCrustWonderfulWhiteChocolatePieCilantro,inHellaciousHalibutwithLemonandCilantroClassicCornPudding

CookiesMelt-in-Your-MouthChocolateChipCookiesCookies’n’CreamCheesecake,

No-BakeOld-fashionedOatmealRaisinCookiesCorn

ClassicCornPuddingPan-searedFlounderFilletswithCornandTomatoSauceCrab

CrabImperial

CrabLouis

CrabmeatQuiche

CreamedSpinachCreamPie,ChocolateCrunchyCajunCatfishNuggetsCurriedChickenandRice

D

Daniel’s Chilled Spring Carrot Soup with Lobster and Lime DecadentlyDeliciousChocolateMousseDelectableVegetableMedley

Desserts

AwesomeApplePie

BestEverBrowniesBeyondGoodBlackForestParfaitsBlueberryCake

BlueRibbonBlueberryPieButtermilk Chocolate Almond Cake Child, That’s Good Chocolate Tapioca

ChocolateCreamPie

ChocolatePecanPieDecadently Delicious Chocolate Mousse Four-Flavor Sour Cream Pound

CakeKillerChocolateCakewithGuilt-FreeGlazeLayeredBananaPuddingMelt-in-Your-Mouth Chocolate Chip Cookies No-Bake Cookies ’n’ Cream

CheesecakeOld-fashionedOatmealRaisinCookiesPatti’sPumpkinPiePeachUpside-downCake

PerfectPiecrustSmooth-as-SilkLemon-LimePieSpectacularSpiceCakeStrawberryIceCreamPiewithChocolateCrustVeryBerryTrifleWonderfulWhiteChocolatePieDown-HomeCabbage

Down-HomePorkChopsinGuilt-FreeGravyE

Easy-as-PieHoneyMustardChickenThighsF

FabulousFrenchOnionandMushroomTurkeyBurgersFish.SeealsoSeafoodCrunchy Cajun Catfish Nuggets Hellacious Halibut with Lemon and CilantroHerbedGrilledTunaMagnificent Monkfish with Caramelized Onions and Olives No Fuss

BlackenedFishFilletsOh-So-GoodOrangeRoughywithRoastedTomatoandOlive Relish Pan-seared Flounder Fillets with Corn and Tomato Sauce Party-PerfectSalmonFilletsinParchmentPaperPerfectPorgyRockin’RockfishScrumptious and Simple Scrod in “Butter” and Basil Sauce Shrimp and

SalmonMelts in Slammin’ SeafoodBouillabaise Succulent SteamedSeaBasswithBroccoli,Mushrooms,andSummerSquashWarmTunaWraps

ForRealVealMeatLoafFour-Flavor Sour Cream Pound Cake French Onion and Mushroom Turkey

BurgersG

Garlic “Butter” Sauce, Roasted Broccoli Florets with Glaze, Killer ChocolateCake with Guilt-Free Good-as-It-Gets Green Bean Casserole Good-as-It-GetsGrilledChickenwithMango SalsaGravy.See also SaucesDown-Home PorkChops in Guilt-Free Gravy Tender-as-a-Love-Song Turkey Tenderloins withRiceandCountryGravyVerrrryGoodVealChopswithMushroomGravyGreatGreekGyrosGreen beans, in Good-as-It-Gets Green Bean Casserole Grouper, in No Fuss

BlackenedFishFilletsH

Halibut with Lemon and Cilantro Ham, Patti’s Potato and Ham FrittataHellacious Halibut with Lemon and Cilantro Herb-baked Chicken andMushroomCasserole,HeavenlyHerbedGrilledTuna

HoneyMustardChickenThighsK

KillerChocolateCakewithGuilt-FreeGlazeL

LambChopsLaBelle

LayeredBananaPudding

LemonHellaciousHalibutwithLemonandCilantroLemon-BasilChickenPitasSmooth-as-SilkLemon-LimePieLemon-BasilChickenPitas

Lime,inSmooth-as-SilkLemon-LimePieLlona’sSteakSandwiches

LobsterDaniel’sChilledSpringCarrotSoupwithLobsterandLimeLuciousLobster

Salad

Luther’sItalianChickenSoupM

Magnificent Monkfish with Caramelized Onions and Olives Mahimahi, inSublime Seafood Grill Mango Salsa, Good-as-It-Gets Grilled Chicken withMarvelousMintedSnapPeasMeatdishes.SeealsoChicken;Turkey“Barbecue”PorkChopsBurnin’BeefStroganoffDown-HomePorkChopsinGuilt-FreeGravyLambChopsLaBelleMelt-in-Your-MouthRoastTenderloinPass-It-OnPorkCrownRoastPatti’sPotatoandHamFrittataForRealVealMeatLoaf

RighteousRumpRoastSeven-LayerBeefSkillet

SoooGoodSwissSteak

VealParmigianaVerrrry Good Veal Chops with Mushroom Gravy Melt-in-Your-Mouth

Chocolate Chip Cookies Melt-in-Your-Mouth Roast Tenderloin Mint, inMarvelousMintedSnapPeasMonkfish,Magnificent,withCaramelizedOnionsandOlivesMousse,DecadentlyDeliciousChocolateMushroomsFabulousFrenchOnionandMushroomTurkeyBurgersHeavenlyHerb-baked

ChickenandMushroomCasseroleSucculentSteamedSeaBasswithBroccoli,Mushrooms, and Summer Squash Verrrry Good Veal Chops with MushroomGravyN

NutsButtermilkChocolateAlmondCakeChocolatePecanPie

O

Ocean perch, inNo FussBlackened Fish FilletsOh-So-GoodOrangeRoughywithRoastedTomatoandOliveRelishOld-fashionedOatmealRaisinCookiesOlivesMagnificent Monkfish with Caramelized Onions and Olives Oh-So-Good

OrangeRoughywithRoastedTomatoandOliveRelishOnionsMagnificent Monkfish with Caramelized Onions and Olives Simply

WonderfulSquashandSweetOnionsOrangeRoughywithRoastedTomatoandOlive Relish Out-of-This-World Watercress Salad with Balsamic Vinaigrette

DressingOven(TastesLikeSouthern)FriedChickenP

Pan-searedFlounderFilletswithCornandTomatoSauceParty-PerfectSalmonFilletsinParchmentPaperPass-It-OnPorkCrownRoast

PastaSeafood Marinara with Angel-hair Pasta Terrific Turkey Pasta Casserole

Turkey andBroccoli Fettuccine inHerbCreamSaucePatti’s Potato andHamFrittataPatti’sPumpkinPiePeachUpside-downCakePecanPie,Chocolate

PerfectPiecrust

PerfectPorgy

AwesomeApplePie

BlueRibbonBlueberryPie

ChocolateCreamPie

ChocolatePecanPiePatti’sPumpkinPie

PerfectPiecrustSmooth-as-Silk Lemon-Lime Pie Wonderful White Chocolate Pie Porgy,

Perfect

Pork“Barbecue”PorkChopsDown-HomePorkChopsinGuilt-FreeGravyPass-It-OnPorkCrownRoast

Potatoes,inPatti’sPotatoandHamFrittataPoultry.SeeChicken;TurkeyPoundCake,Four-FlavorSourCreamPudding,LayeredBanana

R

ReallyGoodRoastChickenCaesarRiceChickenwithBlack-eyedPeasandYellowRiceCurriedChickenandRiceTender-as-a-Love-Song Turkey Tenderloins with Rice and Country Gravy

WickedWildRiceandChickenCasseroleRighteousRumpRoast

RoastedAsparagusRoastedBroccoliFloretswithGarlic“Butter”SauceRockfish,Rockin’

S

Salads

CrabLouis

LusciousLobsterSaladOut-of-This-World Watercress Salad with Balsamic Vinaigrette Dressing


SalmonParty-PerfectFillets,inParchmentPaperShrimpandSalmonMelts

SandwichesFabulousFrenchOnionandMushroomTurkeyBurgersGreatGreekGyrosLemon-BasilChickenPitasLlona’sSteakSandwiches

SeriousSloppyJoes

WarmTunaWraps

Sauces“Butter” andBasilSauce,ScrumptiousandSimpleScrod inGarlic “Butter”

Sauce,RoastedBroccoliFloretswithHerbCreamSauce,TurkeyandBroccoliFettuccineinHorseradishSauce,ChickenDrumstickswithTomatoSauce,Pan-searedFlounderFilletswithCorninSavoryShrimpScampi

ScallopsChampagne Sauteed Sea Scallops Slammin’ Seafood Bouillabaise Scrod,

ScrumptiousandSimple, in“Butter”andBasilSauceSeaBass,Steamed,withBroccoli,Mushrooms,andSummerSquashSeafood.SeealsoFishChampagneSauteedSeaScallopsCrabImperial

CrabLouis

CrabmeatQuiche

LusciousLobsterSalad

SavoryShrimpScampiSeafoodMarinarawithAngel-hairPastaShrimpandSalmonMeltsSlammin’SeafoodBouillabaiseSublimeSeafoodGrill


SensationalSkewersSeven-LayerBeefSkillet

Shrimp

andSalmonMelts

SavoryShrimpScampiSlammin’SeafoodBouillabaiseSublimeSeafoodGrill

Sidedishes

ClassicCornPudding

CreamedSpinach

DelectableVegetableMedleyDown-HomeCabbageGood-as-It-GetsGreenBeanCasseroleMarvelousMintedSnapPeas

RoastedAsparagusRoasted Broccoli Florets with Garlic “Butter” Sauce Simply Wonderful

SquashandSweetOnionsStoveTopSweetPotatoes

SuccotashSupremeSweet’n’SpicyBabyCarrotsZestyZucchiniCasserole

SimplyWonderful Squash and Sweet Onions Slammin’ Seafood BouillabaiseSloppyJoesSmooth-as-SilkLemon-LimePieSnapPeas,MarvelousMinted

SoooGoodSwissSteak

Soupsandstews

BerryCoolChickenChiliBetterthanMom’sBeefStewDaniel’sChilledSpringCarrotSoupwithLobsterandLimeLuther’s Italian

ChickenSoupSlammin’SeafoodBouillabaiseSourCreamPoundCake,Four-FlavorSpiceCake,Spectacular

Spinach

CreamedSpinach

Squash

DelectableVegetableMedleySimplyWonderful Squash and Sweet Onions Succulent Steamed Sea Bass

withBroccoli,Mushrooms,andSummerSquashSteakSandwiches,Llona’sStews.SeeSoupsandstews

StoveTopSweetPotatoesStrawberry Ice Cream Pie with Chocolate Crust Striped bass. See RockfishSublimeSeafoodGrill

SuccotashSupremeSucculent Steamed SeaBasswithBroccoli,Mushrooms, and Summer SquashSuperb Seven-Spice Chicken Breasts Sweet ’n’ Spicy Baby Carrots SweetPotatoes,StoveTop

T

Tapioca,Child,That’sGoodChocolateTastes-Just-Like-Mom-Used-to-Make-ItChicken Pot Pie Tender-as-a-Love-Song Turkey Tenderloins with Rice andCountryGravyTerrificTurkeyPastaCasseroleTilapiaNoFussBlackenedFishFilletsSublimeSeafoodGrill

TomatoesOh-So-GoodOrangeRoughywithRoastedTomatoandOliveRelishSeafood

MarinarawithAngel-hairPastaTrifle,VeryBerryTuna,HerbedGrilled

TurkeyFabulousFrenchOnionandMushroomTurkeyBurgersGreatGreekGyros

SeriousSloppyJoesTender-as-a-Love-Song Turkey Tenderloins with Rice and Country Gravy

TerrificTurkeyPastaCasseroleTurkeyandBroccoliFettuccineinHerbCreamSauceU

Upside-downCake,Peach

V

ForRealVealMeatLoaf

VealParmigianaVerrrryGoodVealChopswithMushroomGravyVealParmigiana

Vegetabledishes.SeeSidedishesVegetableMedley,DelectableVerrrryGoodVealChopswithMushroomGravyVeryBerryTrifle

VinaigretteDressing,withWatercressSaladW

WarmTunaWrapsWatercressSaladwithBalsamicVinaigretteDressingWeBeJammin’JamaicanJerk Chicken Wicked Wild Rice and Chicken Casserole Wonderful WhiteChocolatePieWrap,WarmTuna

Z

ZucchiniCasserole,Zesty

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