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1 large potato, peeled and cubed

3 tablespoons margarine

1/4 cup all-purpose flour

4 cups low-sodium chicken broth

1 large onion, chopped

2 ribs celery, chopped

1 large carrot, chopped

1 tablespoon low-fat margarine

1/2 cup broccoli florets

1/2 cup cauliflower florets

2 cups fat-free milk

1 clove garlic, finely chopped

1/4 teaspoon black pepper

Place potato in pot with cold water; bring to boil. Cool; save water. Melt margarine in saucepan over medium heat; add flour slowly to make a gravy. In a soup pot, bring chicken broth to a boil and thicken with the gravy. Bring back to a boil, then reduce the heat to a simmer. Sauté onion, celery and carrot in remaining margarine in a pan 10 minutes, stirring constantly. Add vegetables the last 5 minutes of cooking. Strain chicken broth into this mixture and add the cubed potato. Bring to a boil and simmer until vegetables are cooked. Add fat-free milk and seasonings; gently return to heating to almost a boil. Serve at once. Yield: 8 servings.


1-1/3 cups shredded peeled potatoes

3 tablespoons Dijon mustard

1 large clove garlic, chopped

4 skinless chicken breasts

1-1/2 teaspoons olive oil

black pepper, to taste

minced fresh parsley or chives

Place potatoes in bowl of ice water; let stand 5 minutes. Combine mustard and garlic in small bowl. Rinse chicken; pat dry. Spread mustard and garlic mixture evenly over meaty side of chicken breast; place bone-side down in foil-lined baking pan. Drain potato, and pat dry with paper towel. In bowl, toss potato with olive oil, mixing well. Spread evenly about 1/3-cup potato shreds over each breast to form “skin”. Sprinkle lightly with pepper. Bake in 400º oven for 35 to 40 minutes; chicken should be done thoroughly. Sprinkle with herbs to taste. Yield: 4 servings.


4 chicken breasts, skin removed

2 tablespoons Dijon mustard

2 tablespoons low-fat yogurt

1 teaspoon dried oregano

1/2 teaspoon dried thyme

black pepper, to taste

Remove skin from chicken. In microwavable dish, arrange chicken in single layer with thickest portion toward outside. In small bowl, combine remaining ingredients and spread over chicken. Microwave, uncovered, on High for 8 to 10 minutes or until chicken is no longer pink inside, rotating dish after 4 minutes.

Oven method: Prepare as above. Bake, uncovered, in 350º oven for 40 to 45 minutes, or until chicken is no longer pink inside. Yield: 4 servings.


20 large cabbage leaves (2 large cabbages)

1 pound ground beef

1 egg

1/2 cup fine, dry bread crumbs

1/4 cup grated Parmesan cheese

1/4 cup dried parsley flakes

1/4 cup water

2 tablespoons grated onion

2 cloves minced garlic

1/2 teaspoon salt

1/4 teaspoon pepper

For sweet and sour sauce:

2 cups chopped onion

1/4 cup vegetable oil

2 (15-ounce) cans tomato sauce

1/4 cup sugar

1/4 cup vinegar

1/4 cup water

Cook cabbage in boiling water to cover 6 minutes, or until tender; drain. Combine beef and next 9 ingredients; mix well. Place 2 tablespoons meat mixture in center of each cabbage leaf. Fold ends of leaves over; secure with picks or string. Place in Dutch oven. Pour sauce over cabbage. Cook over medium heat, partially covered for 1 hour or until done. Yield: 8 servings.

To prepare sauce: Saute onion in hot oil in saucepan until tender. Add tomato sauce. Cook over medium heat 10 minutes, stirring occasionally. Add remaining ingredients to tomato mixture; stir well. Yield: 5 cups.


1 large eggplant

1 medium onion, chopped

2 cloves garlic, finely chopped

1 tablespoon olive oil

1 small red bell pepper, chopped

1 small zucchini, chopped

1 cup mushrooms, chopped

1 cup seeded tomatoes, chopped

1/2 cup wheat germ

2 tablespoons fresh parsley, chopped

1 teaspoon dried thyme

salt and black pepper, to taste

dash of crushed red pepper flakes

1/3 cup grated Parmesan cheese

Cut eggplant in half lengthwise. Scoop out pulp, leaving the shell thick enough to hold the vegetables. Chop pulp and reserve. Sauté onions and garlic in oil in a large nonstick skillet until onions are tender. Add reserved pulp, red pepper, zucchini and mushrooms; sauté about 7 minutes. Stir in tomatoes and next 6 ingredients; cook 2 minutes. Fill shells with vegetable ingredients; sprinkle with Parmesan cheese. Place on ungreased baking pan and bake at 350º for 30 minutes until tender and nicely browned. Yield: 2 servings.


3 or 4 large Red Delicious, Fuji or Gala apples, peeled, cored and sliced

1/2 cup golden raisins

1/2 cup coarsely chopped walnuts

1 teaspoon apple pie spice

For topping:

1 stick unsalted butter, melted

1 tablespoon brown or white sugar substitute

2 cups crushed shredded wheat

1-1/2 tablespoons all-purpose flour

1/2 cup coarsely chopped walnuts

Layer about 1/3 of apple slices on bottom of 8 or 9-inch pie plate. Sprinkle with spice, half the raisins and half the walnuts. Repeat for second layer; then top with remaining apple slices.

To prepare topping: Pour melted butter into small bowl. Stir in sugar substitute of your choice. In a bowl, whisk together the crushed shredded wheat, flour and walnuts. Add melted mixture; mix with hands until well-coated and spread evenly over top of apples.

Preheat oven to 350º and bake for 1 hour until apples are done and top is golden. Do not overcook apples, as top should be crispy and crunchy. Serve warm or cold. Yield: 8 to 10 servings.


1/4 cup plus 2 tablespoons unsweetened canned pumpkin

2 egg yolks

2 egg whites

1/4 cup plus 2 tablespoons lightly packed brown sugar

1/4 cup plus 2 tablespoons white sugar

dash salt

1-1/3 cups milk

3/4 teaspoon vanilla

1 tablespoon unsalted butter, melted

3 tablespoons flour

1 (9-inch) baked piecrust

1/4 teaspoon cinnamon

Preheat oven to 400º. Whisk together pumpkin and egg yolks in a medium bowl until blended. Whisk in brown and white sugars; add salt, milk, vanilla and melted butter; blend well. Whisk in flour until mixture is smooth. In another medium bowl, lightly whisk egg whites until foamy but not stiff. Whisk whites mixture gently into pumpkin mixture; then pour into baked piecrust. Sprinkle with cinnamon. Place pie in oven and bake at 400º for 30 minutes. Reduce heat to 350º and continue baking until pie is nearly set but still moves slightly in center, about 20 to 25 minutes more. (Do not overbake; pie will set more as it cools. Let cool to room temperature on a wire rack before serving. Yield: 8 servings.

Any comments, questions or favorite recipes? I would love to hear from you. Feel free to send your email to, and please write “Helen’s Kitchen Request, ATTN: Lori” in the subject line to make sure that I receive your email. Thank you.