A little less
between-meal evil

Orange granola

From "Fabulous Fat-Free Cooking"
by Lynn Fischer (Rodale Press), $27.95

1-1/2 cups finely chopped mixed dried fruit
2 tablespoons orange juice
1 teaspoon grated fresh ginger
1/2 cup maple syrup
2 cups rolled oats

Preheat oven to 325 degrees. In a medium microwave-safe bowl, combine the fruit, orange juice, ginger and 1/4 cup of the maple syrup. Cook on high (100 percent power) for 1-1/2 to 2 minutes, or until hot.

Coat a jelly-roll pan with nonstick spray. Place the oats in the pan. Drizzle with the remaining 1/4 cup maple syrup; toss lightly to coat. Spread the oats in an even layer and bake in preheated 325-degree oven for 20 minutes, stirring once.

Pour the fruit mixture over the oats; stir well to mix. Spread in an even layer. Bake for 20 minutes, stirring every 5 minutes, or until the mixture is crisp and golden. Allow to cool, then store in an airtight container in a cool spot. Makes 4 cups.

Nutrition facts per 1/4 cup: 113 calories, 0.9 grams fat, 0.1 grams saturated fat, no cholesterol, 2 milligrams sodium.*

Tapenade

California Olive Industry

3/4 cup chopped ripe olives
1 tablespoon chopped fresh parsley
2 tablespoons finely grated carrots
2 tablespoons chopped frozen green peas
1 tablespoon finely chopped onion
1 tablespoon finely chopped red pepper
2 drops red pepper sauce
1/2 teaspoon minced fresh garlic
1 tablespoon lemon juice
1/2 teaspoon Italian seasoning
1 teaspoon fresh cilantro, finely chopped
1 finely chopped plum tomato
1 teaspoon spicy mustard

Combine all ingredients in a bowl; mix well. For a smooth texture, place all ingredients unchopped in a food processor or blender and process until smooth. Garnish with a parsley sprig in an olive. Makes about 1 cup.

This recipe can be served as a relish, sandwich spread or as a dip with bread, vegetables or low-fat chips.

Approximate nutritional analysis per 1-tablespoon serving: 20 calories, 1.9 grams fat.*

Banana pudding pops

Weight Watchers

1 envelope (to make 4 1/2-cup servings) reduced-calorie instant vanilla pudding mix
2 cups skim milk
2 bananas, peeled; cut into 4 chunks

Prepare pudding with milk, following package instructions.

Insert 1 ice cream stick into each banana chunk. Place each in a 5-ounce plastic drinking cup.

Pour pudding into cups, filling each two-thirds full. Freeze until firm, at least 4 hours.

Approximate nutrition analysis per serving: 100 calories, no fat. Counts as 1 point in Weigh Watchers program.*

Chocolate chip bars

Weight Watchers

6 tablespoons margarine, softened
1/3 cup sugar
3/4 cup firmly packed dark brown sugar
2 large egg whites
2 teaspoons vanilla extract
2-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/8 teaspoon salt
1/2 cup semisweet chocolate mini chips
Cooking spray

Preheat oven to 375 degrees. Cream margarine and sugars at medium speed with a mixer until light and fluffy. Add egg whites and vanilla; beat well.

Combine flour, baking soda and salt in a medium bowl; gradually add to creamed mixture, beating well. Stir in chocolate mini chips.

Press cookie dough into bottom of a 13-by-9-inch baking pan coated with cooking spray. Bake at 375 degrees for 10 minutes. Let cool in a pan. Makes 4 dozen.

Approximate nutrition analysis per bar: 67 calories, 2.2 grams fat, 0.7 grams saturated fat, no cholesterol, 35 milligrams sodium. Counts as 1 point in Weight Watchers program.*

Mom's banana bread

Weight Watchers

1 cup sugar
1/4 cup light butter, softened
1-2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350 degrees. Combine sugar and butter in a bowl; beat at medium speed with a mixer until well blended. Add banana, milk, sour cream and egg whites; beat well and set aside.

Combine flour, baking soda and salt; stir well. Add dry ingredients to creamed mixture, beating until blended.

Spoon batter into 4 5-by-21/2-inch miniature loaf pans coated with cooking spray. Bake at 350 degrees for 45 minutes or until a wooden pick inserted in the center comes out clean.

Let cool in pans 10 minutes on a wire rack, then remove from pans. Let break cool completely on wire racks. Makes 4 loaves, with 4 slices per loaf.

Approximate nutrition analysis per slice: 147 calories, 2.2 grams fat, 1.4 grams saturated fat, 7 milligrams cholesterol, 180 milligrams sodium. Counts as 1 point in Weight Watchers program.*

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