4 Baking Potatoes (baked)
1/2 cup skim milk
2 Tblspns fat free margarine
1/4 cup fat free cheddar cheese

Cut baked potatoes in half lengthwise.  Scoop potato out leaving skin shell in tact.  Mash potato pulp with milk & margarine.  Stir in cheese.  Refill potato shells with mixture & reheat briefly at 350 degrees until warm.

Serves 8
EXCHANGES: 1 1/2 Starches, 1/2 very lean meat
127 Calories, 0 Fat, 89 mg Sodium, 27 g Carbs.
2mg Cholestrol, 5g Protein, 3g Fiber

2 medium sweet potatoes
(peeled & diced)
1 Tblspn fat free margarine
1 Teaspn Brown Sugar
(or brn sugar substitute)
1/4 Teaspn ground ginger or
Pumpkin pie spice

Arrange potatoes in a steaming rack. Place over boiling water; cover & steam until tender.  Remove & place in serving dish. Combine remaining ingredients, blend well.  Toss with hot sweet potatoes.

Serves 4
EXCHANGES:  1 1/2 Starches
98 Calories; 0 Fat; 32mg Sodium; 23gCarbs.;  0 Cholestrol; 2g Protein;
3g Fiber

1 Carton (16oz) fat free Cottage cheese
8 oz fat free cheddar cheese (grated)
1 Package (10oz) Chopped spinach (drained)
3/4 cup of egg substitute

Combine all ingredients & mix well.  Spoon into casserole sprayed with nonstick spray.  Bake 45 minutes at 350 degrees

Serves 6
EXCHANGES: 1/2 Vegetable,  3 1/2 Very Lean Meat
127 Calories; 0 Fat; 633mg Sodium;
7gCarbs; 10mg Cholesterol; 25g Protein;
1g Fiber

1/2 Cup liquid egg substitute
1 Large sweet onion (cut into rings)
1/3 cup dry bread crumbs
(plain or seasoned)
Salt & Pepper to taste

Mix egg substitute, salt & pepper.  Dip onion rings into mixture & then coat with breadcrumbs. Place in single layer on a greased baking sheet.  Bake 10 minutes at 450 degrees

SERVES 4 - 1/2 Cup each
EXCHANGES: 1 Vegetable, 1/2 Starch
72 Calories, 1g Fat; 100mg Sodium;
14g Carbs; 0 Cholestrol; 3g Protein;
1g Fiber