Jamaican Curried Rice

10% calorie reduction from traditional recipe

2 teaspoons olive oil
1 cup diced red bell pepper
1/2 cup sliced green onions
2 tablespoons curry powder
3 cups hot cooked rice
1/4 cup Equal? Spoonful*
2 tablespoons lime juice
1/2 teaspoon salt
1 can (20 ounces) pineapple chunks, drained
1 can (15 ounces) black beans, rinsed, drained
1/2 cup salted cashews

*May substitute 6 packets Equal? sweetener

Heat olive oil in medium skillet. Cook and stir bell pepper and onions 2 to 3 minutes. Add curry powder and stir 30 seconds.

Combine rice, Equal?, lime juice and salt in medium size bowl. Stir in cooked vegetable mixture. Rice can be served warm or at room temperature. Sprinkle with cashews just before serving.

Makes 8 servings

Nutrition information per serving (1 cup): 207 calories; 5g protein; 34g carbohydrate; 8g sugar; 6g fat; 1g saturated fat; 0mg cholesterol; 288mg sodium; 4g fiber

Food exchanges: 1 1/2 starch, 1/2 fruit, 1 fat

White and Black Beans with Onions and Peppers

19% calorie reduction from traditional recipe

1 cup finely chopped red onions
2 cloves garlic, minced
2 tablespoons olive oil or vegetable oil
1/3 cup red wine vinegar
1/4 cup chopped red pepper
1/4 cup chopped green pepper
2 tablespoons minced parsley
2 tablespoons Equal Spoonful*
1/4 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) great northern beans, rinsed, drained
1 can (15 ounces) black beans, rinsed, drained
Red and green pepper rings

*May substitute 3 packets Equal sweetener

Saute onions and garlic in oil until crisp tender in medium skillet; remove from heat and cool until warm.

Stir vinegar, peppers, parsley, Equal , salt and pepper into onions.

Pour onion mixture over combined beans in a bowl; mix well. Garnish with pepper rings.

Nutrition information per serving: 174 cal., 9 g pro., 27 g carb., 4 g fat, 0 mg chol., 78 mg sodium

Food exchanges: 1 vegetable, 1 1/2 starch, 1/2 fat

Tuscan Bean Salad with Gorgonzola Bruschetta

21% calorie reduction from traditional recipe

Bruschetta
1/2 cup (2 ounces) crumbled Gorgonzola cheese
2 teaspoons olive oil
1/4 teaspoon coarsely ground black pepper
16 slices French baguette (1 pound loaf)

Salad
2 cans (19 ounces each) cannelloni beans, rinsed, drained*
2 medium fennel bulbs, thinly sliced (optional)
4 medium plum tomatoes, diced
3 cloves garlic, minced
3/4 cup light or fat free mayonnaise
3/4 cup white wine vinegar
1/4 cup Equal? Spoonful**
3 tablespoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1 package (10 ounces) mixed salad greens

*Canned Great Northern Beans may be substituted for cannelloni beans

**May substitute 6 packets Equal sweetener

Heat oven to 350 degrees F.

Combine Gorgonzola, olive oil and 1/4 teaspoons black pepper. Spread on bread slices. Place on baking sheet and bake 10 to 15 minutes, until edges are golden.

Meanwhile, combine beans, fennel, tomatoes and garlic in a large bowl.

Whisk together mayonnaise, vinegar, Equal , mustard, salt and 1/4 teaspoon pepper. Toss greens with enough of mayonnaise mixture to coat. Place greens in center of large serving platter. Toss bean mixture with remaining dressing. Place over greens. Place bruschetta around edges of platter.

Makes 16 servings

Nutrition information per serving: 181 cal., 7 g pro., 28 g carb., 7 g fat, 7 mg chol., 701 mg sodium

Food exchanges: 1 1/2 starch, 1/2 vegetable, 1 1/2 fat

Sweet and Sour Carrots

26% calorie reduction from traditional recipe

2 cups carrot slices, 1/4 inch in length
1/2 cup celery slices, 1/2 inch in length
1 can (8 ounces) pineapple tidbits (drain and reserve juice)
1 tablespoon vinegar
2 teaspoons cornstarch
1 teaspoon light soy sauce
1/8 teaspoon salt
2 tablespoons stick butter or margarine
1/4 cup sliced green onions
1/4 cup Equal? Spoonful*

*May substitute 6 packets Equal? sweetener

Cook carrots and celery in medium saucepan in small amount of water about 8 minutes or until tender. Drain and set aside.

Add enough water to reserved pineapple juice to make 1/2 cup liquid. Stir in vinegar, cornstarch, soy sauce and salt. Cook in medium saucepan until liquid thickens.

Add butter, drained pineapple and onions. Continue stirring until heated. Add drained carrots and celery and cook about 2 minutes or until heated through. Stir in Equal?.

Makes 6 servings

Nutrition information per serving (3/4 cup): 80 calories; 1g protein; 11g carbohydrate; 5g sugar; 4g fat; 2g saturated fat; 10mg cholesterol; 126mg sodium; 2g fiber

Food exchanges: 2 vegetable, 1 fat

Cucumber Tomato Salad

48% calorie reduction from traditional recipe

1/2 cup rice vinegar *
3 tablespoons Equal? Spoonful **
3 cups unpeeled 1/4-inch thick sliced cucumbers,
    quartered (about 2 medium)
2 cups chopped tomato (about 1 large)
1/2 cup chopped red onion
Salt and pepper to taste

*Distilled white vinegar may be substituted for rice vinegar.

** May substitute 4 1/2 packets Equal? sweetener

Combine vinegar and Equal?. Add cucumbers, tomato and onion. Season to taste with salt and pepper; mix well. Refrigerate, covered, at least 30 minutes before serving.

Makes 6 servings (3/4 cup each)

Nutrition information per serving: 26 calories; 1g protein; 6g carbohydrates; 3g sugars; 0g fat; 0g saturated fat; 0mg cholesterol; 3mg sodium; 2g fiber

Food exchanges: 1 vegetable

Creamy Confetti Cole Slaw

69% calorie reduction from traditional recipe

2 1/2 cups thinly sliced red cabbage
2 1/2 cups thinly sliced green cabbage
1/2 cup chopped yellow or red bell pepper
1/2 cup chopped carrot
1/3 cup chopped red onion
8 ounces reduced-fat Cheddar cheese cubed
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/3 cup Equal? Spoonful*
1/4 teaspoon celery seed
Salt and pepper
Lettuce leaves (optional)

*May substitute 8 packets Equal? sweetener

Combine vegetables and cheese in bowl. Mix mayonnaise, vinegar, Equal? and celery seed; stir into cabbage mixture. Season to taste with salt and pepper.

Spoon mixture onto lettuce leaves, if desired.

Makes 8 servings

Tips: Packaged cole slaw vegetables can be used; use 6 cups vegetables and add onion, cheese and mayonnaise dressing as above. Any desired flavor of reduced-fat cheese can be substituted for Cheddar cheese.

Nutrition information per serving: 83 calories; 8 grams protein; 8 grams carbohydrate; 3 grams sugar; 3 grams fat; 1 gram saturated fat; 7 milligrams cholesterol; 316 milligrams sodium; 2 grams fiber

Food exchanges: 2 vegetable, 1/2 fat

Cranberry Salad

58% calorie reduction from traditional recipe

2 cups cranberries
1 cup water
1 cup Equal? Spoonful*
1 small package cranberry or cherry sugar-free gelatin
1 cup water
1 cup diced celery
1 can (7 1/4 ounces) crushed pineapple, in juice
1/2 cup chopped walnuts

*May substitute 24 packets Equal? Sweetener

Bring cranberries and 1 cup water to a boil. Remove from heat when cranberries have popped open. Add Equal? and stir. Set aside to cool.

Dissolve gelatin with 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple and walnuts. Pour into a mold or bowl. Place in refrigerator until set.

Makes 8 servings

Nutrition information per serving (3/4 cup): 82 calories; 2g protein; 9g carbohydrate; 5g sugar; 5g fat; 0g saturated fat; 0mg cholesterol; 32mg sodium; 2g fiber

Food exchanges: 1/2 fruit, 1 fat