3/4  cup  all-purpose flour
6  tablespoons  whole-wheat flour
1 1/4  teaspoons  baking powder
3/4  teaspoon  baking soda
1 1/2  teaspoons  sugar
1/4  teaspoon  salt
1  large egg
1 1/2  cups  buttermilk
About 3 tablespoons melted butter or margarine
2  ripe bananas (3/4 to 1 lb. total), peeled and thinly sliced

Preparation

1. In a bowl, mix all-purpose flour, whole-wheat flour, baking powder, baking soda, sugar, and salt.

2. In another bowl, whisk to blend eggs, buttermilk, and 3 tablespoons butter. Add to dry ingredients and stir just until batter is evenly moistened.

3. Ladle batter, 1/4 cup at a time, onto a lightly buttered medium-hot (350°) griddle or lightly buttered 10- to 12-inch nonstick frying pan (or use 2 pans at the same time) over medium heat. Scatter 3 to 5 banana slices onto each pancake and cook until edges of the cake look dry, 3 to 4 minutes. Turn with a wide spatula and cook until browned on the bottom, 3 or 4 minutes longer.

4. Serve pancakes immediately, or place in a single layer on baking sheets and keep warm in a 200° regular or convection oven until all are cooked.

Nutritional Information

Calories:    209 (33% from fat)

Protein:    6.1g

Fat:    7.6g (sat 4.3)

Carbohydrate:    30g

Fiber:    2g

Sodium:    488mg

Cholesterol:    53mg

1  teaspoon  olive oil
1/2  cup  chopped onion
2  garlic cloves, minced
2  tablespoons  chopped fresh or 2 teaspoons dried basil
2  tablespoons  chopped fresh or 2 teaspoons dried parsley
1  teaspoon  sugar
1/2  teaspoon  dried oregano
1/4  teaspoon  salt
1/4  teaspoon  black pepper
1  (28-ounce) can diced tomatoes, undrained
1  tablespoon  capers
4  cups  hot cooked rotini (about 4 cups uncooked corkscrew pasta)

Preparation

Heat oil in a medium saucepan over medium heat. Add onion and garlic, and sauté for 2 minutes. Add basil and the next 6 ingredients (basil through tomatoes); bring to a boil. Reduce heat, and simmer for 15 minutes, stirring occasionally. Stir in capers. Serve over pasta.

Nutritional Information

Calories:    277 (8% from fat)

Fat:    2.5g (sat 0.4g,mono 1g,poly 0.7g)

Protein:    9.7g

Carbohydrate:    54.7g

Fiber:    3.3g

Cholesterol:    0.0mg

Iron:    3.7mg

Sodium:    531mg

Calcium:    77mg

3  tablespoons  country-style Dijon mustard
3  tablespoons  reduced-fat Italian dressing
4  (6-ounce) red snapper fillets
Cooking spray
1/2  cup  chopped onion
1  (10-ounce) package fresh spinach (about 10 cups)
1  cup  chopped red or yellow tomato
4  lemon wedges

Preparation

Preheat broiler.

Combine mustard and dressing, stirring with a whisk.

Arrange fish, skin side down, on a foil-lined baking sheet coated with cooking spray. Brush half of mustard mixture over fish. Broil fish 8 minutes or until fish flakes easily when tested with a fork.

While fish cooks, combine onion and remaining mustard mixture in a large nonstick skillet over medium heat. Cover and cook 2 minutes. Add half of spinach; cover and cook 1 minute or until spinach wilts. Add remaining spinach and tomato; cover and cook 1 minute or until spinach wilts. Stir well to combine. Serve fish over spinach mixture; serve with lemon wedges.

Nutritional Information

Calories:    227 (26% from fat)

Fat:    6.5g (sat 1g,mono 1.5g,poly 1.8g)

Protein:    33.5g

Carbohydrate:    8.4g

Fiber:    2.5g

Cholesterol:    136mg

Iron:    3.9mg

Sodium:    588mg

Calcium:    120mg

1  cup  Riesling or other sweet white wine
1/3  cup  dried apricots, chopped
3  tablespoons  sugar
1  tablespoon  grated peeled fresh ginger
1  tablespoon  butter, softened
1  large egg yolk
3  tablespoons  chopped pecans, toasted
9  plums, halved and pitted
2  cups  vanilla low-fat frozen yogurt

Preparation

Preheat oven to 350º.

Bring wine to a simmer in a medium saucepan over medium-high heat. Stir in apricots; cover and remove from heat. Let stand 20 minutes. Drain apricots in a colander over a bowl; reserve wine and apricots separately.

Combine sugar, ginger, butter, and egg yolk in a bowl. Stir in apricots and pecans. Fill each plum half with about 1 1/2 teaspoons of apricot filling. Place stuffed plums in a single layer in an 11 x 7-inch baking dish; pour reserved wine around plums. Bake at 350º for 20 minutes or until plums are tender.

Remove plums from dish; pour remaining liquid into a small saucepan. Bring to a boil; cook until slightly syrupy and reduced to 1/4 cup (about 5 minutes). Serve plum halves with sauce and frozen yogurt.

Nutritional Information

Calories:    227 (25% from fat)

Fat:    6.7g (sat 2.3g,mono 2.9g,poly 1g)

Protein:    4.8g

Carbohydrate:    36.6g

Fiber:    2.4g

Cholesterol:    44mg

Iron:    0.6mg

Sodium:    43mg

Calcium:    119mg