Serves 6

Per serving: 89 calories, 3.2g protein, 14.7g carbohydrate, 1g dietary fiber, 2.2g total fat (0.5g saturated fat), 36mg cholesterol, 219mg sodium Carbohydrate choices: 1

This is old-fashioned country cornbread, crisp-edged and grainy, to accompany soup, salad, stew, or a pot of beans. It's just big enough to serve six, and is ideally baked in a small iron skillet. Add chopped jalapeno or pimiento for extra flavor.


  • 1 teaspoon canola oil
  • ½ cup yellow cornmeal
  • 1 teaspoon baking powder
  • ¼ teaspoon baking soda
  • Pinch salt
  • Pinch cayenne or black pepper (optional)
  • ½ cup lowfat buttermilk
  • 1 large egg, beaten
  • 1 tablespoon minced scallions, green and white parts
  • Kernels and scraped juices from 1 ear of fresh corn

SWIRL the oil around the bottom of an ovenproof 7-inch skillet (preferably cast iron) or small baking pan. Place it on the center rack of a cold oven, then preheat the oven to 375°F.

WHISK together the dry ingredients. Add the buttermilk and egg; stir just until incorporated. Fold in the scallions and corn.

REMOVE the skillet from the preheated oven; pour the batter over the hot oil. Bake for 15 to 20 minutes. Cut into 4 wedges.

Serves 6

Per serving: 66 calories, 2.4g protein, 6.6g carbohydrate, 3.2g dietary fiber, 4.1g total fat (0.7g saturated fat), 0mg cholesterol, 20mg sodium, Carbohydrate choices: 0.4

Green bean casserole, the traditional dish enriched by canned fried onions and mushroom soup, is a must on many holiday tables. This alternative is light enough for everyday, but it still has plenty of heart-healthy crunch from toasted almonds, plus fresh flavor and color from crisp-tender beans and lemon zest.


  • ¼ cup sliced almonds
  • 1 pound small, tender green beans, stem ends trimmed
  • Grated zest and juice of ½ lemon
  • 1 tablespoon trans fat-free spread, such as Smart Balance®

PREHEAT the oven to 350°F. Toast the almonds in a small baking pan until lightly browned, 10 to 12 minutes.

MEANWHILE, microwave or steam the beans until crisp-tender, 5 to 7 minutes. (Alternatively, fill a nonstick skillet with enough water to cover the beans; bring to a boil. Add the beans, cover and reduce heat to medium; cook until beans are crisp-tender, 6 to 8 minutes; drain.)

TOSS the hot beans in a serving dish with the lemon zest and juice, then add the spread. Scatter each serving with some of the toasted almonds.

It's okay to use frozen beans, but canned are too salty.

Serves 8

Per serving: 70 calories, 2.3g protein, 8.8g carbohydrate, 1.9g dietary fiber, 3.3g total fat (1g saturated fat), 1mg cholesterol, 99mg sodium, Carbohydrate choices: 0.6

To peel fresh tomatoes, score an X on each bottom with a sharp knife, blanch in boiling water for 30 seconds, then drop into a bowl of ice water. Pull off the skins with your fingers.


  • 2 tablespoons trans fat-free spread, such as Smart Balance®
  • 3 slices whole grain bread, grated for 2 cups coarse crumbs
  • 4 large vine-ripened tomatoes, peeled, cut into ½-inch slices
  • Dried Italian herbs (or a mix or dried basil and oregano)
  • Freshly ground black pepper
  • 2 tablespoons minced fresh parsley
  • 2 teaspoons Splenda®
  • ¼ cup minced sweet onion, such as Vidalia
  • 2 tablespoons freshly grated Parmesan cheese

PREHEAT the oven to 350°F. Melt 1 tablespoon of the spread; drizzle over the breadcrumbs; toss to coat well. Sprinkle ½ cup of the crumbs in an 11-by-9-inch baking dish. Cover with half of the tomatoes, slices overlapping.

Sprinkle the tomatoes with the dried herbs and black pepper; then half each of the parsley, Splenda®, and onion. Repeat to make a second layer, beginning with ½ cup of the crumbs.

DRIZZLE the second tablespoon of melted spread over the remaining crumbs; add the Parmesan; toss to coat; spread atop the casserole. Bake until browned and bubbly, 1 hour.

Serves 8

Per serving: 127 calories, 1.6g protein, 23.3g carbohydrate, 3.6g dietary fiber, 3.5g total fat (0.5g saturated fat), 0mg cholesterol, 48mg sodium, Carbohydrate choices: 1.6

Don't wait until Thanksgiving. This toasty side dish is always good with chicken or turkey, or with pork tenderloin, also as colorful hash browns for an autumn brunch.


  • 1½ pounds sweet potatoes, peeled
  • 1 medium yellow onion, coarsely chopped
  • 2 tablespoons olive or canola oil
  • ½ teaspoon dried thyme leaves
  • Freshly ground black pepper
  • Nonstick spray
  • 2 sprigs fresh rosemary
  • 2 Granny Smith apples, unpeeled, cut into 1-inch chunks

PREHEAT the oven to 400°F. Cut the sweet potatoes into 1-inch chunks. Cut the onion into ½-inch dice.

GENTLY TOSS the sweet potatoes and onion in a large bowl with the oil and thyme. Season well with black pepper.

ARRANGE in a single layer in a roasting pan or baking dish coated with nonstick spray. Place rosemary sprigs on top.

ROAST for 30 minutes, gently turning with a spatula every 10 minutes. Add the apples; toss to combine; continue roasting for 20 to 30 minutes, until tender and lightly browned.