Recipe: Here are some low-fat, low-cholesterol, low-sodium recipes for you, Elly!

Elly,

Your dinner ideas some good. If you can find pork tenderloins reasonably priced, they are very lean and great just rubbed with herbs such as sage, thyme, rosemary, or even plain old black pepper. You can also serve brown rice (healthier than white rice) as an accompaniment to your dinners. I looked up your lemon chicken and have printed a copy off to try myself - that sounds very good!

Since I don't have a clue how to sub for baking soda and salt, I'm turning to two American Heart Association cookbooks that will hopefully give you some usable recipes for your guests. Actually, I don't know how low-sodium people even eat lunch since everything one normally eats for lunch (except for fruit and yogurt, and with yogurt you have to check the labels) is very high sodium.

For purposes of using AHA recipes, acceptable vegetable oils are corn, safflower, or sunflower because they contain polyunsaturated fat; canola or olive oil are acceptable monounsaturated oils. Peanut oil should be used only occasionally for variety. Salt is not used in most recipes but where it is, the nutrional analysis includes salt where applicable, although salt is often marked as optional.

BREAKFAST IDEAS:

You said they liked your raisin bran muffins so you might want to try:

Buttermilk Bran Muffins
(Serves 12; 1 muffin per serving)

3/4 cup bud-type bran
1 cup low-fat buttermilk
1 egg
1/3 cup honey
1/3 cup acceptable vegetable oil
1/2 cup raisins
1/2 cup shredded carrots
3/4 cup all-purpose flour
1/2 cup whole wheat flour
1 tsp baking soda
1 tsp nutmeg

Preheat oven to 425 degrees. Line muffin tins with paper liners.

In a bowl, combine the first seven ingredients. Let stand approximately 10 minutes.

In a large bowl, combine dry ingredients. Make a well in the center and add buttermilk-bran mixture. Stir only enough to dampen the flour. Batter should be lumpy.

Fill muffin tins two-thirds full with batter. Bake 15 to 20 minutes, or until toothpick comes out clean when inserted in the center of muffin.

Calories 181; Total Fat 7 g; Cholesterol 24 mg; Sodium 102 mg.

OAT BRAN MUFFINS
(Serves 18; 1 2-1/2" muffin per serving)

2-1/2 cups oat bran, uncooked
1/4 cup brown sugar, firmly packed
1/4 cup chopped nuts
1/4 cup currants
1 Tbs baking powder
1/4 tsp salt (optional)
4 large egg whites, lightly beaten
3/4 cup skim milk
1/4 cup honey
2 Tbs acceptable vegetable oil
1 tsp almond extract
1 tsp vanilla extract
Vegetable oil spray

Preheat oven to 350 degrees.

In a bowl, combine oat bran, sugar, nuts, currants, baking powder, and salt if using. Mix well.

In a small bowl, combine egg whites, milk, honey, oil, almond and vanilla extracts. Add to dry ingredients and mix to blend.

Spray two muffin tins lightly with vegetable oil spray or use paper muffin cups. Spoon mixture evenly into muffin cups. Bake 20 to 25 minutes or until light brown. Serve warm or at room temperature.

Calories 107.07; Total Fat 3.72 gr; Cholesterol 0.22 mg; Sodium 104.08 mg

(AHA says these muffins are moist and delicious; and that they can be prepared ahead and frozen.)

RAISIN BRAN BREAD
(Makes 2 loaves; 24 slices per loaf;
(Serves 48; 1 slice per serving)

Vegetable oil spray
1-1/2 cups low-fat buttermilk
4 Tbs margarine, melted
1 cup bran-type cereal
Egg substitute equivalent to 2 eggs
2 teaspoons vanilla
2 cups flour
2 teaspoons baking soda
1-1/2 tsp cinnamon
1/2 tsp nutmeg
1 tsp salt
1 cup raisins

Preheat oven to 350 degrees. Lightly spray two 7-3/8x3-5/8-inch loaf pans with vegetable oil spray.

In a bowl, combine buttermilk, margarine, cereal, egg substitute, and vanilla. Blend well.

In a separate bowl, sift dry ingredients together. Add to buttermilk mixture and stir just until blended. Stir in raisins.

Pour batter evenly into prepared pans and bake 40 to 45 minutes. Cool in pans for 5 minutes, then cool on rack.

Calories 50; Total Fat 1 gm; Cholesterol 0 mg; Sodium 113 mg.

APPLE COFFEE CAKE
(Serves 9)

Vegetable oil spray
1/3 cup firmly packed dark brown sugar
1/3 cup quick-cooking oatmeal
1-1/2 Tbs all-purpose flour
1 tsp cinnamon
1-1/2 Tbs margarine, melted
1-1/2 cups sifted all-purpose flour
2-1/2 tsp baking powder
1/2 tsp cinnamon
1/2 cup sugar
1 egg white, beaten until frothy
1/4 cup acceptable vegetable oil
3/4 cup skim milk
1 Granny Smith apple, grated
1/4 tsp vanilla extract

Preheat oven to 375 degrees. Lightly spray a 9x9-inch square pan with vegetable oil spray.

Mix together brown sugar, oatmeal, 1-1/2 tablespoons flour, and 1 teaspoon cinnamon. Add melted margarine to form crumb topping. Set aside.

In another bowl, combine egg white, oil, milk, apple, and vanilla. Mix until well-blended. Add to dry ingredients. Stir lightly, just until dry ingredients are moistened. Pour into prepared pan. Sprinkle topping over cake and bake 30 to 35 minutes.

Remove from oven, cut into 9 squares and serve hot.

Calories 247; Total Fat 8 gr; Cholesterol 0 mg; Sodium 122 mg.

Elly, I'm going to break here and will continue with lunch recipes in my next post. I'm not sure how long I can go on in any one post and I'd be most unhappy if all of a sudden my screen went blank! I'll be back!

Janet