1-2-3 Peach Cobbler

Try this healthier, mouth-watering take on a classic favorite.

- 1/2 tsp ground cinnamon
- 1 Tbsp vanilla extract
- 2 Tbsp cornstarch
- 1 cup peach nectar
- 1/4 cup pineapple or peach juice (can use juice from canned peached)
- 2 cans (16 oz each) peaches, packed in juice, drained (or 1 2/4 lb fresh), sliced
- 1 Tbsp tub margarine
- 1 cup dry pancake mix
- 2/3 cup all-purpose flour
- 1/2 cup sugar
- 2/3 cup evaporated skim milk
- As needed, nonstick cooking spray
- 1/2 cup sugar
- 2/3 cup evaporated skim milk
- 1/2 tsp nutmeg
- 1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture. Reduce heat and simmer for 5-10 minutes.
3. In another saucepan, melt margarine and set aside.
4. Lightly spray 8-inch square glass dish with cooking spray. Pour in peach mixture.
5. In another bowl, combine pancake mix, flour, sugar and melted margarine. Stir in milk. Quickly spoon this mixture over peach mixture.
6. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
7. Bake at 400 degrees F for 15-20 minutes, or until golden brown. Cool and cut into 8 squares.

Yield: 8 servings; Serving size: 1 square
Nutrition info per serving: Calories 271, Total fat 4g, Sodium 263 mg, Protein 4g, Carbs 54g

*Recipe from National Heart, Lung & Blood Institute

Classic Macaroni and Cheese

Here's a scrumptious, lower-fat version of a favorite dish.

- 2 cups macaroni
- 1/2 cup onions, chopped
- 1/2 cup evaporated skim milk
- 1 medium egg, beaten
- 1/4 tsp black pepper
- 1 1/4 cup (4 oz) low-fat sharp cheddar cheese, finely shredded
- As needed, nonstick cooking spray

1. Cook macaroni according to directions, but do not add salt to the cooking water. Drain and set aside.
2. Spray casserole dish with nonstick cooking spray. Preheat oven to 350 degrees F.
3. Lightly spray saucepan with nonstick cooking spray. Add onions and saute for about 3 minutes.
4. In another bowl, combine macaroni, onions, and rest of ingredients and mix.
5. Transfer mixture into a casserole dish.
6. Bake for 25 minutes, or until bubbly. Let stand for 10 minutes before serving.

Yield: 8 servings; Serving size: 1/2 cup
Nutrition info per serving: Calories 200, Total fat 4g, Cholesterol 34mg, Sodium 120mg, Protein 11g, Carbohydrates 29g

*Recipe from National Heart, Lung & Blood Institute

Baked Salmon Dijon

Ingredients:
- 1 cup fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp finely chopped scallions
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1 1/2 lb salmon fillet with skin (cut in center)
- 1/2 tsp garlic powder
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- Fat-free cooking spray as needed

Instructions: Preheat oven to 400°F. Whisk sour cream, dill, onion, mustard, and lemon juice in a small bowl to blend. Lightly oil baking sheet with cooking spray. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. Bake salmon until just opaque in center about 20 minutes.

Nutrition Information Per Serving: Calories 196; Total Fat 7g; Saturated Fat 2g; Cholesterol 76mg; Sodium 229mg; Fiber less than 1g; Protein 27g; Carbohydrates 5g

Recipe from Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute

Red Pepper Flounder

Ingredients:

• 4 flounder filets
• 2 minced garlic cloves
• 1 Tbsp parmesan cheese, grated
• Jar of roasted red pepper
• 1 1/2 Tbsp olive oil
• 2 Tbsp toasted walnuts

Instructions:

1. In a food processor combine the garlic, roasted red peppers, walnuts and cheese. Pulse until combined. Slowly add olive oil and continue to mix until smooth.
2. Preheat the oven broiler. Place the flounder on a broiler pan lined with foil. Sprinkle with salt and pepper. Broil for 6-7 minutes until cooked through.
3. Warm the sauce in a small saucepan. Serve the sauce with the flounder.

Nutrition facts per serving: Calories: 184; Fat: 9 g; Carbs: 2 g