26% calorie reduction from traditional recipe

1 1/2 cups fresh or frozen unsweetened blueberries, slightly thawed
1/2 cup Equal? Spoonful*
1 1/2 teaspoons cornstarch
4 teaspoons cold water
Pastry for single crust 9-inch pie
2 teaspoons 2% milk

*May substitute 12 packets Equal sweetener

Place blueberries in medium saucepan. Sprinkle berries with Equal?, cornstarch and water; toss to coat. Cook over medium heat, stirring constantly, until berries begin to release juice and form small amount of thickened sauce. Remove from heat and cool.

Roll pastry on floured surface to 1/8-inch thickness; cut into eight 5-inch squares. Re-roll scrapes as needed. Place scant 2 tablespoons blueberry mixture in center of each pastry square. Fold square in half to form triangle. Press edges together to seal; crimp edges with tines of a fork. Brush pastry surface lightly with milk.

Bake on baking sheet in preheated 400 degree F oven 18 to 20 minutes or until golden brown. Serve warm or at room temperature.

Makes 8 servings

Nutrition information per serving: 138 cal., 1 g pro., 17 g carb., 7 g fat, 5 mg chol., 103 mg sodium

Food exchanges: 1 starch, 1 1/2 fat

52% calorie reduction from traditional recipe

2 cups cubed or shredded cooked chicken breast*
2 cups chopped cored Red Delicious apples
1 cup sliced celery
2/3 cup halved seedless grapes
1/4 cup chopped toasted pecans
1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
3 to 4 teaspoons lemon juice
2 teaspoons Dijon-style mustard
1/3 cup Equal? Spoonful**
Salt and pepper, to taste
Red leaf lettuce
Chopped pecans (optional)

*Variation: Cubed, lean smoked ham can be substituted for chicken. Pineapple chunks can be substituted for the grapes. Spoon salad into a hollowed-out pineapple half to serve.

**May substitute 8 packets Equal? sweetener

Combine chicken, apples, celery, grapes and 1/4 cup pecans in bowl. Blend mayonnaise, sour cream, lemon juice, mustard and Equal?; stir into chicken mixture. Season to taste with salt and pepper.

Spoon salad onto lettuce-lined plates: sprinkle with additional chopped pecans, if desired.

Nutrition information per serving: 260 cal., 23 g pro., 24 g carb., 9 g fat, 57 mg chol., 426 mg sodium

Food exchanges: 3 lean meat, 1 1/2 fruit

36% calorie reduction from traditional recipe

Filling
3 cups peeled, cored 3/4-inch cubed Granny Smith apples
2 1/2 cups 3/4-inch cubed fresh red rhubarb
1/2 cup Equal? Spoonful*
2 tablespoons cornstarch
1/3 cup water or apple juice
1 tablespoon lemon juice
1 teaspoon grated lemon peel (optional)

Topping
3/4 cup quick or old-fashioned oats, uncooked
1/4 cup raisins
1/4 cup chopped nuts
1/3 cup Equal? Spoonful**
2 tablespoons stick butter or margarine, melted
1/2 to 3/4 teaspoon cinnamon

*May substitute 12 packets Equal? sweetener

**May substitute 8 packets Equal? sweetener

Combine apples, rhubarb, 1/2 cup Equal? and cornstarch. Place in 1 1/2 quart casserole dish.

Combine water, lemon juice and lemon peel. Pour over fruit mixture. Cover and bake in preheated 400 degree F oven 20-25 minutes or until fruit is tender.

Meanwhile, combine oats, raisins, nuts, 1/3 cup Equal?, butter and cinnamon until well blended. Remove cover from fruit mixture. Sprinkle with oats mixture. Return to oven and bake, uncovered, an additional 8 to 10 minutes or until topping is crisp.

Serve warm with frozen yogurt, ice cream or whipped topping.

Makes 6 servings

Nutrition information per serving: 177 cal., 3 g pro., 26 g carb., 8 g fat, 10 mg chol., 45 mg sodium

Food exchanges: 1 fruit, 1 starch, 1 1/2 fat

19% calorie reduction from traditional recipe

1 cup finely chopped red onions
2 cloves garlic, minced
2 tablespoons olive oil or vegetable oil
1/3 cup red wine vinegar
1/4 cup chopped red pepper
1/4 cup chopped green pepper
2 tablespoons minced parsley
2 tablespoons Equal Spoonful*
1/4 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) great northern beans, rinsed, drained
1 can (15 ounces) black beans, rinsed, drained
Red and green pepper rings

*May substitute 3 packets Equal sweetener

Saute onions and garlic in oil until crisp tender in medium skillet; remove from heat and cool until warm.

Stir vinegar, peppers, parsley, Equal , salt and pepper into onions.

Pour onion mixture over combined beans in a bowl; mix well. Garnish with pepper rings.

Nutrition information per serving: 174 cal., 9 g pro., 27 g carb., 4 g fat, 0 mg chol., 78 mg sodium

Food exchanges: 1 vegetable, 1 1/2 starch, 1/2 fat

69% calorie reduction from traditional recipe

2 1/2 cups thinly sliced red cabbage
2 1/2 cups thinly sliced green cabbage
1/2 cup chopped yellow or red bell pepper
1/2 cup chopped carrot
1/3 cup chopped red onion
8 ounces reduced-fat Cheddar cheese cubed
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/3 cup Equal? Spoonful*
1/4 teaspoon celery seed
Salt and pepper
Lettuce leaves (optional)

*May substitute 8 packets Equal? sweetener

Combine vegetables and cheese in bowl. Mix mayonnaise, vinegar, Equal? and celery seed; stir into cabbage mixture. Season to taste with salt and pepper.

Spoon mixture onto lettuce leaves, if desired.

Makes 8 servings

Tips: Packaged cole slaw vegetables can be used; use 6 cups vegetables and add onion, cheese and mayonnaise dressing as above. Any desired flavor of reduced-fat cheese can be substituted for Cheddar cheese.

Nutrition information per serving: 83 calories; 8 grams protein; 8 grams carbohydrate; 3 grams sugar; 3 grams fat; 1 gram saturated fat; 7 milligrams cholesterol; 316 milligrams sodium; 2 grams fiber

Food exchanges: 2 vegetable, 1/2 fat

35% calorie reduction from traditional recipe

Pastry for single-crust 9-inch pie
5 cups slice nectarines
1 cup raspberries or slice strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal? Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice

*May substitute 24 packets Equal sweetener

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal?, lemon rind and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary. Bake tart in preheated 425 degree F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.

Makes 8 servings

Nutrition information per serving: 188 cal., 2 g pro., 29 g carb., 7 g fat, 5 mg chol., 101 mg sodium

Food exchanges: 1 fruit, 1 starch, 1 fat

36% calorie reduction from traditional recipe

Pastry for single-crust 9-inch pie
1 package (8 ounces) reduced fat cream cheese, softened
1/2 cup Equal? Spoonful*
1/3 cup vanilla flavored nonfat yogurt
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
3 cups assorted sliced or whole fresh fruit (sliced strawberries,
    peeled sliced kiwi, whole blueberries, etc.)
1/2 cup apricot spreadable fruit

*May substitute 12 packets Equal? sweetener

Roll pastry on lightly floured surface into 11-inch circle. Place into 10-inch tart pan with removable bottom. Press pastry up side; trim excess. Pierce overall with tines of a fork. Bake in preheated 375 degree F oven for 12 to 15 minutes or until golden brown. Cool completely in pan on wire rack.

Meanwhile, combine cream cheese, Equal?, yogurt and extracts until well mixed. Spread evenly over bottom of cooled crust. Refrigerate 2 to 3 hours or until firm.

Arrange fruit over cream cheese mixture. Place spreadable fruit in microwave safe container. Microwave on HIGH 30 to 45 seconds or until melted. Carefully drizzle over fruit. Refrigerate tart at least 1 hour before serving.

Makes 10 servings

Nutrition information per serving: 174 cal., 4 g pro., 20 g carb., 10 g fat, 17 mg chol., 156 mg sodium

Food exchanges: 1/2 starch, 1 fruit, 2 fat

Raspberry Almond Bar Cookies

31% calorie reduction from traditional recipe

2 cups all-purpose flour
1/2 cup Equal? Spoonful*
1/8 teaspoon salt
1/2 cup cold stick butter or margarine, cut into pieces
1 egg
2 tablespoons water
1 teaspoon grated lemon peel
1 jar (10 ounces) seedless raspberry spreadable fruit
3 tablespoons toasted sliced almonds

*May substitute 12 packets Equal? sweetener

Combine flour, Equal, and salt in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs. Stir in egg, water and lemon peel. Mixture will be crumbly.

Press mixture evenly onto bottom of well-spray 8-inch square baking pan. Bake in preheated 350 degree F oven 12 to 15 minutes until edges of crust are lightly browned.

Remove pan from oven and spread raspberry fruit over top. Sprinkle with almonds. Return to oven and bake an additional 10 to 12 minutes or until raspberry fruit is bubbly. Cool completely on wire rack. Cut into bars.

Store in airtight container at room temperature.

Makes 24 bars

Nutrition information per serving (1 bar): 86 calories; 2 grams protein; 12 grams carbohydrate; 0 grams sugar; 4 grams fat; 3 grams saturated fat; 19 milligrams cholesterol; 16 milligrams sodium; 0 grams fiber

Food exchanges: 1 starch, 1/2 fat

46% calorie reduction from traditional recipe

Cake
3 eggs
1 cup Equal? Spoonful*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg

Filling
4 ounces reduced-fat cream cheese
1 1/2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal? Spoonful** (or to taste)

*May substitute 24 packets Equal? sweetener

**May substitute 3 packets Equal? sweetener

For Cake, beat eggs and 1 cup Equal? Spoonful for 5 minutes in mixing bowl on medium speed of mixer.

Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.

Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350 degree F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto cloth and roll up from the narrow end.

Chill in refrigerator until completely cool.

For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed or mixer until smooth and spreadable.

Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.

Makes 8 servings

Nutrition information per serving: 159 cal., 6 g pro., 19 g carb., 6 g fat, 87 mg chol., 341 mg sodium

Food exchanges: 1 1/2 starch, 1 fat

10% calorie reduction from traditional recipe

Salad
4 cups cooked rice, at room temperature
1 cup peeled seeded diced cucumber
1/2 cup frozen peas, thawed
1/2 cup canned corn, drained
1/4 cup diced red bell pepper
1 carrot, shredded
1 green onion, minced
2 tablespoons chopped fresh parsley

Dressing
1/3 cup white wine vinegar
3 tablespoons Equal? Spoonful*
2 tablespoons olive oil
1 clove garlic, minced
1/2 teaspoon ground black pepper
1/2 teaspoon dried dill weed
1/2 teaspoon grated lemon peel

*May substitute 4 1/2 packets Equal sweetener

Combine salad ingredients in large bowl.

Combine dressing ingredients in small bowl. Gently toss dressing with salad to combine. Serve at room temperature or chilled.

Makes 8 servings

Nutrition information per serving: 160 cal., 3 g pro., 28 g carb., 4 g fat, 0 mg chol., 15 mg sodium

Food exchanges: 1 1/2 starch, 1 vegetable, 1/2 fat