Bring a 3-quart covered saucepan of salted water to a boil over high heat. Add pasta and cook until not quite done. Will cook more in step 3.

Meanwhile, in 4-quart saucepan saute celery, onion and carrots until tender. Add broth, tomatoes with their juice and 1 1/2 cups water. Cover saucepan and bring to boil over high heat.

Drain pasta and stir into broth mixture. Stir in beans and parsley, and heat through. Ladle soup into four large soup bowls and sprinkle with grated romano to serve.

Extra: Throw in dash of tabasco and some chopped up sausage or cooked chicken chunks.

In a large skillet, heat the oil over medium heat. Saute the garlic for about 1 minute until golden, stirring constantly. Add the chicken strips and saute until white and almost completely cooked. Add the broccoli and saute until crisp-tender, then add sun-dried tomatoes, basil, red pepper

flakes, salt and pepper. Add the wine, then add the broth and margarine. Cook for about 3-5 minutes, or until heated through, stirring occasionally.

Toss the freshly cooked bow-tie pasta with the chicken mixture. Serve with Parmesan cheese.

Recipie was modified with more broccoli, squash and sauce

Cut of potatoes and boil. Drain and add other ingredients except tabasco sauce to tase. Put in dash of tabasco sauce to zip up if needed.

Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. The 9x12 baking dish will yeild thicker bars.

Mix oats, powdered milk, and protein powder in bowl and blend well.

In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.

Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.

Spread batter onto pan and bake until edges are crisp and browned.

Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar: Calories-157,Carbs-23g,Protein-15g,Fat-.5g,Fiber-4g

Tips:

If you find you want a moister bar, use 1/2 cup of natural applesauce.

Kitchen Tip for Lowfat Baking:

Did you know you can replace the oil in a recipe with an equal amount of applesauce? Applesauce will add the same moisture of fat but not the added calories and it won’t alter the flavor.

In a large glass pie pan, spread one can refried beans, mixed with 1/2 a package of taco seasoning and a dash of garlic powder. Mash 2 avacados with a little lemon juice. Spread it over the beans. Mix equal parts of sour cream and mayonaise, about 3-4 tablespoons each, together with 1/4 a package of taco seasoning. Spread it over the avacados. Top with 8 oz of grated cheddar or enough to cover the dip nicely. Top the cheddar with sliced black olives, sliced green onions, and sliced regular or cherry

Fry out hamburger, drain. Add rest of ingredients and simmer for 1 hour. While simmering, cook 1 1/2 cups raw rice in 3 cups water. Add tomato mixture to rice. Halve and use brown rice in place of white rice. Seed and remove stem of 3 large or 4 small green peppers. Put in boiling water till partially tender. Drain, cool. In 9 x 13 inch pan, put green pepper, fill full of rice mixture. Put remaining rice all around peppers. Bake 1/2 to 3/4 hours.

(I add another half pound of hambuger to this recipie for my family of 6 and make 1/2 of the pan without layering peppers on bottom because my kids don't like them. I also put at least 3 cloves of garlic, it's good for you.)

On warm tortilla, put torn up spinach, sprouts, guacamole, tomtoes, mushrooms, asiago cheese, and pico de gallo to taste.

Cook rice. Mix together with bunch of chopped cilantro, chopped stalk of green onion, can of corn, and can of black beans.

Put on warm tortilla with tomatoes, guacamole, and cheese to taste.

Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.

Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.

Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.

Mix desired amount of dressing with tuna mixture.

Serve on bed of chopped romaine lettuce with chopped tomato.

Dressing

* 3 medium cloves garlic, pressed

* 1 TBS prepared Dijon mustard

* 1 tsp honey

* 1/2 tsp salt

* 1/2 tsp cracked black pepper

* 4 TBS fresh lemon juice

* 1/4 cup sunflower seeds

* 4 oz silken tofu

* 1/2 tsp dried Italian herbs

* 2 TBS extra virgin olive oil

* A little water to thin if necessary