Low Fat, Low Cholesterol

Ingredients:

4 (1/4 oz.) packages active dry yeast

4 cups 110 degree warm water

1 cup 110 degree warm milk

6 TBSP brown sugar

1/8 cup sugar

1/4 cup shortening

1/4 cup molasses

2 cups rye flour

10 cups all purpose flour

1/4 cup caraway seeds

Instructions:
Pour the warm water into a large mixing bowl.  Sprinkle in the yeast and stir until the yeast is completely dissolved.  Pour in the warm milk and both sugars.  Stir to dissolve the sugar substitutes.

Add the shortening, molasses and both types of flour.  Beat with an electric mixer on medium until the mixture becomes very smooth. Fold in the caraway seeds.

The mixture should form a soft dough. If not add 2 TBSP flour at a time, stirring after each addition, until a soft dough forms.

Lightly flour a flat surface.  Turn the dough onto the floured surface and knead with your palms until smooth and elastic.  This process takes about 6 minutes or so.  Coat a large bowl with a non stick cooking spray on the bottom and up the sides.

Place the dough into the bowl and coat with the cooking spray.  Cover and place in a warm area allowing the dough to rise double its size.  This takes about 1 hour.

Remove the cover and punch the dough down with your fists.  Lightly flour the flat surface again and place the dough on the floured surface.  Divide the dough into four sections and form into loaf shapes.  Place the loaves into 4 loaf pans.  Cover and allow rising for 30 minutes.

Preheat the oven to 375 degrees. Bake the bread for 30 minutes or until golden brown on the outside.  Allow to cool before slicing.

Nutritional Information:  (Approximate Values based on 1 medium slice of bread)

106 calories; 1 g fat; trace saturated fat; 1 mg cholesterol; 225 mg sodium; 21 g carbohydrates; 1 g fiber; 3 g protein

Cannellini Beans and Squash Medley

This is a great hot low fat vegetarian dish with plenty of protein and fiber.

Ingredients:
3 cups butternut squash, peeled and cubed
3 tablespoons + 2 teaspoons olive oil
1/2 teaspoon pepper, divided
6 garlic cloves, minced
2 tablespoons balsamic vinegar
1 teaspoon brown mustard
1 pound fresh spinach
2 (15 ounce) cans cannellini beans, drained and rinsed
1 tablespoon sage
1/4 cup Romano cheese, grated

Instructions:

1. Raise the oven temperature to 350 degrees.
2. Spray a cookie sheet with a non stick cooking spray.
3. Coat the squash with 1 tablespoon of the olive oil.
4. Sprinkle the squash with 1/4 teaspoon of pepper.
5. Place the squash on the prepared cookie sheet.
6. Bake 25 minutes or until fork tender.
7. Place the 2 tablespoons of the olive oil and the vinegar into a mixing bowl.  Whisk to combine.
8. Add the brown mustard and 1/8 teaspoon of pepper.
9. Whisk to incorporate the ingredients together.
10. Place the remaining olive oil into a skillet over medium heat.
11. Heat the oil to hot but not smoking.
12. Add the spinach and cook until wilted.
13. Sprinkle on the remaining pepper.
14. Remove the spinach from the heat and set aside.
15. Place the beans in a microwave safe bowl.
16. Add the squash, vinegar mixture, garlic and sage.
17. Stir gently to combine.
18. Microwave on high 1 minute or until warm.
19. If not warm enough after 1 minute,  microwave at 30 second intervals until hot enough to your liking.

Serve over the wilted lettuce and sprinkle with the cheese.

Serves 5

Nutritional Information (Approximate Values)

330 calories
12 g fat
2.5 g saturated fat
17 g protein
41.5 g carbohydrates
4 mg cholesterol
770 mg sodium
10.5 g fiber