Healthy Recipes

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Here are some free healthy recipes from the Personal Trainers of Stay Young Fitness Corporation in Philadelphia. We hope you enjoy them.

 

Free Recipes

Eggplant Parmesan INGREDIENTS: 1 beaten egg 1/4 cup skim milk 1/8 teaspoon pepper 1 cup crushed saltine crackers (28 crackers) 1/4 cup grated Parmesan cheese 2 tablespoons dried parsley flakes 1 medium eggplant, sliced 1/4-inch thick (1 pound total) 1 15-ounce can tomato sauce 1/2 teaspoon dried oregano, crushed 1 clove garlic, minced Nonstick spray coating 3/4 cup shredded part-skim mozzarella cheese (3 ounces) DIRECTIONS: In a small bowl combine egg, milk, and pepper. In another bowl stir together cracker crumbs, Parmesan cheese, and dried parsley flakes. Dip eggplant slices in the milk mixture to coat, then dip both sides in the cracker mixture. Spray a 12x7l/2x2-inch baking dish with nonstick spray coating. Arrange eggplant in dish. In a bowl stir together tomato sauce, oregano, and garlic; pour over eggplant. Bake, covered, in a 350' oven for 40 minutes or till eggplant is tender. Sprinkle with mozzarella cheese. Bake, uncovered, I 0 minutes more. Makes 4 servings. Calories: 249/serving TIME: Preparation Time: 15 min. Cooking Time: 50 min. NUTRITIONAL INFORMATION PER SERVING: 15g protein 28g carbohydrate 9g fat 85mg cholesterol 1,095mg sodium 709mg potassium

Glazed Turkey Steaks INGREDIENTS: 2 tablespoons orange marmalade 1 tablespoon lemon juice or lime juice 2 teaspoons soy sauce 1 clove garlic, minced 1/4 teaspoon curry powder 4 turkey breast tenderloin steaks (4 ounces each) DIRECTIONS: For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder. Brush some of the glaze over both sides of turkey steaks. Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink. Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes. Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink. Makes 4 servings. Calories: 143/serving TIME: Preparation Time: 4 min. Grilling Time: 12 min. NUTRITIONAL INFORMATION PER SERVING: 26g protein 7g carbohydrate 1g fat 71mg cholesterol 217mg sodium 272mg potassium

Honey Roasted Cornish Hens INGREDIENTS: Nonstick spray coating 1 small onion, finely chopped 1 clove garlic, minced 2/3 cup chicken broth 1 teaspoon finely shredded orange peel 1/2 cup orange juice 2 tablespoons honey 4 teaspoons cornstarch 3 1 to 1 ¼ pound Cornish game hens split lengthwise 1 medium orange, cut into 6 wedges Orange slices (optional) Parsley (optional) DIRECTIONS: Spray a small saucepan with nonstick spray coating. For sauce, cook onion and garlic in the saucepan till onion is tender. In a small bowl stir together chicken broth, orange peel, orange juice, honey, and cornstarch. Stir into onion mixture in saucepan. Cook and stir till thickened thickened and bubbly. Cook and stir for 2 minutes more. Remove from beat. Rinse hen halves; pat dry. In a shallow roasting pan place each hen half atop one orange wedge. Baste with some of the sauce. Roast in a 375 degrees oven for ¾ to 1 hour or till tender and no longer pink. Baste hen halves with sauce after 30 minutes. Transfer hen halves to a serving platter. If necessary, reheat remaining sauce and serve with hen halves. If desired, garnish with orange slices and parsley. Makes 6 servings. Calories: 195/serving TIME: Preparation Time: IO min. Cooking Time: 45 min. NUTRITIONAL INFORMATION PER SERVING: 27g protein 13g carbohydrate 3g fat 72mg cholesterol 128mg sodium 331mg potassium

Hawaiian Beef INGREDIENTS: 3/4 pound beef top round steak, cut Y2-inch thick 1 8-ounce can pineapple slices (juice pack) 2 tablespoons dry sherry or water 1 tablespoon soy sauce 1 tablespoon molasses or brown sugar 1/8 teaspoon crushed red pepper Nonstick spray coating 5 green onions, cut into 1/2-inch pieces 1 tablespoon cornstarch 1 medium tomato, cut into wedges 1 6-ounce package frozen pea pods, thawed 2 cups hot cooked rice DIRECTIONS: Trim separable fat from round steak. Partially freeze meat; then, cut on bias into thin bite-size strips. Drain pineapple, reserving juice. Cut pineapple slices into quarters; set aside. In a bowl stir together reserved pineapple juice, dry sherry or water, soy sauce, molasses or brown sugar, and red pepper. Add meat; stir till coated. Cover and marinate meat at room temperature for 15 minutes. Drain, reserving marinade. Spray a cold large skillet or wok with nonstick spray coating. Add half of meat to skillet or wok. Stir-fry for 2 to 3 minutes or till browned. Remove meat. Stir-fry remaining meat and onions for 2 to 3 minutes or till meat is browned. Return all meat to skillet. Push meat from center of skillet. For sauce, stir cornstarch into reserved marinade. Add sauce to center of skillet. Cook and stir till thickened and bubbly. Add tomato, pea pods, and pineapple. Stir ingredients together until coated with sauce. Cook and stir about 2 minutes more or till heated through. Serve over hot cooked rice. Makes 4 servings. Calories: 337/serving TIME: Preparation Time: 15 min. Marinating Time: 15 min. Cooking Time: 7 min. NUTRITIONAL INFORMATION PER SERVING: 23g protein 47g carbohydrate 6g fat 57mg cholesterol 296mg sodium 497mg potassium

Mexican Egg Cups INGREDIENTS: 4 6-inch flour tortillas 4 slices Canadian-style bacon, diced (4 ounces) 1 7 1/2-ounce can whole tomatoes, cut up 1/2 cup chopped onion 1/4 cup diced green chili peppers, drained 1 clove garlic, minced 1/8 teaspoon salt 4 eggs 1/4 cup shredded cheddar cheese (I ounce) DIRECTIONS: Brush one side of each tortilla with water to soften. Press each tortilla, brushed side up, into a 10-ounce custard cup or individual casserole. Bake in a 400 degrees oven for 5 to 7 minutes or till crisp. Sprinkle bacon in tortilla cups. Meanwhile, for sauce, in a medium skillet combine undrained tomatoes, onion, green chili peppers, garlic, and salt. Bring to boiling; reduce heat. Cover and simmer 5 minutes. Break one egg into a saucer or custard cup, then pour into simmering sauce. Repeat with remaining eggs. Cover and simmer about 5 minutes more or till eggs are just set. Spoon some of the sauce and one egg into each tortilla cup. Sprinkle with cheese. Let stand 1 to 2 minutes or till cheese begins to melt. Makes 4 servings. Calories: 242/serving TIME: Preparation Time: 25 min. NUTRITIONAL INFORMATION PER SERVFNG: 17g protein 19g carbohydrate 11g fat 299mg cholesterol 843mg sodium 338mg potassium

Lite Eggs Benedict INGREDIENTS: 1/4 cup plain low-fat yogurt 1/4 cup reduced-calorie mayonnaise 2 teaspoons skim milk 1/2 teaspoon dry mustard I Dash ground red pepper Nonstick spray coating 4 eggs 4 oz Canadian-style bacon (4 slices) 2 English muffins, split and toasted DIRECTIONS: For sauce, in a small saucepan combine yogurt, mayonnaise, milk, dry mustard, and ground red pepper; set aside. Spray an 8-inch skillet with nonstick spray coating. Fill the skillet halfway with water. Bring to boiling; reduce heat so water is simmering. To poach eggs, break 1 egg into a small dish and slide egg into water. Repeat with remaining eggs. Simmer, uncovered, for 3 to 5 minutes or till eggs are just soft-cooked. Meanwhile, in a large skillet lightly brown bacon over medium heat for 3 minutes on each side. Cover; keep warm. Cook and stir sauce over low heat just till heated through, but do not boil. To serve, top each muffin half with 1 slice bacon, 1 egg, and one-fourth of the sauce. Makes 4 servings. Calories: 254/serving TIME: Preparation Time: 12 min. Cooking Time: 6 min. NUTRITIONAL INFORMATION PER SERVING: 16g protein 18g carbohydrate 12g fat 296mg cholesterol 563mg sodium 205mg potassium

Orange Beef Stir-Fry INGREDIENTS: 1/4 pound beef top round steak Orange Sauce Nonstick spray coating* 4 green onions, bias-sliced into I -inch pieces 1 clove garlic, minced 1 tablespoon cooking oil (optional) 6 cups tom fresh spinach 1/2 8-ounce can (1/3 cup) sliced water chestnuts, drained 2 cups hot cooked rice DIRECTIONS: Partially freeze meat. Then, thinly slice meat across the grain into bite-size strips. Prepare Orange Sauce; set aside. Spray a wok or 12-incb skillet with nonstick spray coating. Heat over medium-high beat. Stir-fry onions and garlic for 1 minute; remove from wok. If necessary, add 1 tablespoon oil. Stir fry meat for 2 to 3 minutes or till done. Push meat away from center of wok. Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach, water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice. Orange Sauce: In a small bowl stir together I tablespoon cornstarch, I teaspoon sugar, and I teaspoon instant beef bouillon granules. Stir in I teaspoon finely shredded orange peel, 1/2 cup orange juice, and I tablespoon soy sauce. Makes 4 servings. Calories: 294/serving *Note: You may need to cook the beef in the oil to keep it from sticking to the wok. If you do, add 25 calories to the calorie count of each serving. TIME: Preparation Time: 30 min. Cooking Time: 6 min. NUTRITIONAL INFORMATION PER SERVING: 20g protein 37g carbohydrate 7g fat 46mg cholesterol 428mg sodium 648mg potassium -Low Fat -Low Cholesterol

Barbecue Turkey INGREDIENTS: 1 pounds turkey thighs, skinned 1/4 cup catsup 1 tablespoons dry red wine or water 1 tablespoon brown sugar 1 tablespoon lemon juice 1 teaspoons soy sauce 1 teaspoon Worcestershire sauce 1/4 teaspoon dried thyme, crushed 1/4 teaspoon liquid smoke flavoring (optional) Dash ground cloves Dash garlic powder 1 tablespoon cornstarch 1 tablespoon cold water DIRECTIONS: Rinse turkey; pat dry. Place in a 10x6x2-inch baking dish with meaty portions toward edges of the dish. In a mixing bowl combine catsup, wine or water, brown sugar, lemon juice, soy sauce, Worcestershire sauce, thyme, liquid's mok (if desired), cloves, and garlic powder. Pour over turkey. Cover dish with vented microwave-safe plastic wrap. Cook on 100% power (high) for 15 to 20 minutes or till turkey is tender and no longer pink, turning turkey over and giving dish a half-turn once. Transfer turkey to a serving platter, reserving cooking liquid. For sauce, place cooking liquid in a 2-cup measure; skim fat. If necessary, add water to cooking liquid to equal 1 cup. Combine cornstarch and 1 tablespoon cold water. Stir into cooking liquid. Cook, uncovered, on high for 11/2 to 2 minutes or till thickened and bubbly, stirring after every 30 seconds. To serve, slice turkey and spoon sauce atop slices. Makes 4 servings. Calories: 209 / serving TIME: Preparation Time: 15 min. Cooking Time: 16 1/2 min. NUTRITIONAL INFORMATION PER SERVING: 29g protein 10g carbohydrate 4g fat 112mg cholesterol 443mg sodium 339mg potassium -Low Fat

Green Chili INGREDIENTS: 3/4 pound beef stew meat 1 16-ounce can hominy or one 12-ounce can whole kernel corn, drained 1 14 1/2-ounce can tomatoes, cut up 1 large onion, chopped 1 4-ounce can diced green chili peppers, drained ½ cup water 1 teaspoon dried oregano, crushed 1 teaspoon instant beef bouillon granules 2 cloves garlic, minced 1 16-ounce can red kidney beans or pinto beans, heated and drained DIRECTIONS: Trim separable fat from stew meat, then cut into 3/4 -inch pieces. In 3-quart saucepan stir together meat, hominy or corn, undrained tomatoes, onion, chili peppers, water, oregano, bouillon granules, and garlic. Heat to boiling. Reduce heat. Cover and simmer about 1 hour or till meat is tender. To serve, ladle mixture into individual bowls and top with hot kidney or pinto beans. Makes 4 servings. Calories: 352 / serving TIME: Preparation Time: 15 min. Cooking Time: 11/2 hrs. NUTRITIONAL INFORMATION PER SERVFNG: 28g protein 40g carbohydrate l0g fat 60mg cholesterol 878mg sodium 895mg potassium -Low Fat -Low Cholesterol

Big Haus Burritos INGREDIENTS: 4 10-inch flour tortillas 1/2 pound lean ground beef 1 cup chopped onion 1 15-ounce can black beans, drained 1 10-ounce can tomatoes with green chili peppers 1 teaspoons chili powder Chopped green onion DIRECTIONS: Wrap tortillas in foil. Heat in a 350 degrees oven for 10 minutes to soften. Meanwhile, for filling, cook ground beef and onion until meat is brown and onion is tender. Drain. Stir in black beans, undrained tomatoes with chili peppers, and chili powder. Simmer, uncovered, 5 minutes or to desired consistency. Reserve 1/4 cup filling; set aside. Spoon one-fourth of the remaining filling onto each tortilla just below center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just till they meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion. Makes 4 servings. Calories: 386/serving *Note: Serve these meaty burritos with Quick-to-Fix Spanish rice: Heat together 2 cups cooked rice, 1cup chopped tomato, and one 4-ounce can diced green chili peppers. TIME: Preparation Time: 15 min. Cooking Time: 10min. NUTRITIONAL INFORMATION PER SERVING: 23g protein 49g carbohydrate 12g fat 37mg cholesterol 324mg sodium 635mg potassium -Low Fat -Low Cholesterol

Stuffed Apple and Cheese Chicken INGREDIENTS: 2 medium (6 to 8 ounces total) boned skinless chicken breast halves 1 small apple or pear, cored (6 ounces) 1/4 cup shredded Muenster or cheddar cheese (1 ounce) 1/4 cup apple juice or orange juice 2 teaspoon cornstarch 2 tablespoons sliced green onion 1 teaspoon instant chicken bouillon granules DIRECTIONS: Rinse chicken; pat dry. Pound chicken to 1/4-inch thickness. Chop half of the apple; slice the other half. Divide chopped apple and cheese evenly between chicken pieces. Roll up, folding in sides to enclose filling. Secure with wooden toothpicks, if necessary. Arrange rolls, seam side down, in an 8x8x2-inch baking dish. Add 2 tablespoons of the fruit juice to dish. Cover with vented microwave-safe plastic wrap. Cook on 100% power (high) for 2 minutes. Rearrange chicken; add sliced apple. Cover and cook for 2 to 4 minutes more or till chicken is tender and no longer pink. Place chicken and apple slices on serving plates; cover to keep warm. For sauce, in a 1 -cup measure combine cornstarch, remaining fruit juice, green onion, and bouillon granules. Stir in cooking liquid. Cook, uncovered, on high for 2 to 3 minutes or till thickened and bubbly, stirring after every 30 seconds. Spoon sauce over chicken rolls. Makes 2 servings. Calories: 247/serving TIME: Preparation. Time: 15 min. Cooking Time: 6 min. NUTRITIONAL INFORMATION PER SERVING: 30g protein 14g carbohydrate 8g fat 86mg cholesterol 323mg sodium 355mg potassium -Low Fat-Low Cholesterol

Asian Burritos INGREDIENTS: 4 8-inch flour tortillas 2 cups Sweet Pepper Chicken Stir-Fry 1 4-ounce can sliced mushrooms, drained 1/4 cup plum preserves DIRECTIONS: Wrap tortillas in foil. Heat in a 350 degrees oven for 10 minutes to soften. Meanwhile, in a medium saucepan stir together the reserved Sweet Pepper Chicken Stir-Fry, mushrooms, and plum preserve Cook and stir over medium heat about 5 minutes or till heated through. To assemble, spoon one-fourth of the chicken mixture down the center of each tortilla. Fold in the opposite sides of the tortilla so they overlap. Makes 4 servings. Calories: 257/serving TIME: Preparation Time: 20 min. Cooking Time: 5 min. NUTRITIONAL INFORMATION PER SERVING: 18g protein 36g carbohydrate 5g fat 36mg cholesterol 433mg sodium 328mg potassium -Low Fat -Low Cholesterol

Miami Shrimp and Scallops INGREDIENTS: 1/2 pound fresh or frozen scallops 12 fresh or frozen large shrimp, peeled and deveined (about 1/2 pound total) 1 teaspoon finely shredded orange peel 1/2 cup orange juice 2 tablespoons soy sauce 1 1/2 teaspoon grated gingerroot 1 clove garlic, minced 1/8 to 1/4 teaspoon ground red pepper 12 fresh or frozen pea pods 1 medium orange, cut into 8 wedges DIRECTIONS: Halve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl. For marinade, combine orange peel, orange juice, soy sauce, gingerroot, garlic, and red pepper. Pour over seafood. Seal bag. Marinate in the refrigerator for 30 minutes. Drain, reserving marinade. If using fresh pea pods, cook in boiling water about 2 minutes; drain. Or, thaw and drain frozen pea pods. Wrap one pea pod around each shrimp. Thread pea pods and shrimp onto four 10- to 12-inch skewers alternately with scallops and orange wedges. Grill kabobs on an uncovered grill directly over medium-hot coals for 5 minutes. Turn and brush with marinade. Grill 5 to 7 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade. Broiling directions: Place kabobs on the unheated rack of a broiler pan. Broil 4 inches from the heat for 4 minutes. Turn and broil 4 to 6 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade. Serves 4. Calories: 133/serving TIME: Preparation Time: 10 min. Marinating Time: 30 min. Cooking Time: 10min. NUTRITIONAL INFORMATION PER SERVING: 22g protein 7g carbohydrate 1g fat 105mg cholesterol 305mg sodium 380mg potassium -Low Fat

Spicy Garlic Shrimp INGREDIENTS: 1 pound fresh or frozen shrimp 1 tablespoons water 2 tablespoons catsup 1 tablespoon soy sauce 2 tablespoon dry sherry or rice wine 3 teaspoons cornstarch 1 teaspoon honey 1/2 teaspoon crushed red pepper I teaspoon grated gingerroot or 1/4 teaspoon ground ginger 1/2 cup sliced green onions 4 cloves garlic, minced 1 tablespoon cooking oil or peanut oil Hot cooked rice (optional) Fresh or frozen pea pods, cooked (optional) DIRECTIONS: Thaw shrimp, if frozen. Peel and devein shrimp; cut in half lengthwise. Set aside. In a mixing bowl stir together water, catsup, soy sauce, rice wine or dry sherry, cornstarch, honey, crushed red pepper, and ground ginger, if using. Set aside. In a large skillet or wok stir-fry green onions, garlic, and fresh grated gingerroot, if using, in hot oil for 30 seconds. Add shrimp. Stir-fi-y 2 to 3 minutes or till shrimp turn pink; push to sides of skillet or wok. Stir catsup mixture; stir into center of skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir sauce and shrimp together. If desired, serve with hot cooked rice and pea pods. Makes 4 servings. Calories: 155/serving TIME: Preparation Time: 25 min. Cooking Time: 5 min. NUTRITIONAL INFORMATION PER SERVING: 8g protein 8g carbohydrate 5g fat 129mg cholesterol 473mg sodium 250mg potassium Low Fat

Peppered Beef and Vegetables INGREDIENTS: 4 ounces spaghetti 1/2 cup water 1/4 cup low-sodium or regular soy sauce 2 teaspoons cornstarch 1/2 teaspoon pepper 1/8 teaspoon ground red pepper Nonstick spray coating 1 clove garlic, minced 1 cup fresh or frozen pea pods, halved crosswise 1/2 cup chopped green pepper 1/4 cup chopped sweet red pepper 1 cup sliced fresh mushrooms 1 tablespoon cooking oil 3/4 pound lean boneless beef, cut into thin bite-size strips DIRECTIONS: Cook spaghetti according to package directions. Drain well and keep warm. Meanwhile, for sauce, in a small bowl stir together water, soy sauce, cornstarch, green and red pepper. Set aside. Spray a cold wok or large skillet with nonstick spray coating. Heat over medium-high heat. Add garlic and stir-fry for 30 seconds. Add pea pods and green or red pepper; stir-fry 1 minute. Add mushrooms; stir-fry 1 to 2 minutes more or till vegetables are tender. Remove vegetables from wok. Add oil to wok. Stir-fry beef in hot oil for 3 to 4 minutes or till done. Push beef to sides of wok. Stir sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Return vegetables to wok; cook and stir all ingredients 1 minute. Toss with spaghetti. Makes 4 servings. Calories: 316/serving TIME: Preparation Time: 15 min. Cooking Time: 8 min. NUTRITIONAL INFORMATION PER SERVING: 27g protein 28g carbohydrate 10g fat 61 mg cholesterol 678mg sodium 429mg potassium -Low Fat -Low Cholesterol

Tangy Shrimp and Peppers INGREDIENTS: Nonstick spray coating 1 small sweet red pepper, cut into thin strips 1 small green pepper, cut into thin strips 1/2 cup sliced green onions 1 clove garlic, minced 1/2 pound fresh or frozen shrimp, peeled and deveined 1/2 cup canned sliced water chestnuts 2 tablespoons apricot preserves 1 tablespoon soy sauce 1 teaspoon toasted sesame seeds Dash bottled hot pepper sauce DIRECTIONS: Spray a medium skillet with nonstick spray coating. Heat skillet over medium heat. Add red and green pepper, onion, and garlic; cook for 3 to 4 minutes or till tender. Add shrimp and water chestnuts. Cook and stir for 3 to 4 minutes or till shrimp turn pink. Remove from heat. Stir in apricot preserves, soy sauce, and hot pepper sauce. Sprinkle with sesame seeds. Makes 2 servings. Calories: 227/serving TIME: Preparation Time: 15 min. Cooking Time: 6 min. NUTRITIONAL INFORMATION PER SERVING: 20g protein 30g carbohydrate 3g fat 129mg cholesterol 653mg sodium 627mg potassium -Low Fat

Oriental Beef and Broccoli INGREDIENTS: 1/4 pound beef top round steak 1 tablespoon soy sauce 1 tablespoon vinegar 1 tablespoon molasses 1 clove garlic, minced 1/8 to 1/4 teaspoon crushed red pepper 1 cup thinly bias-sliced carrots 6 cups fresh broccoli flowerets 11/2 teaspoons cornstarch 1 tablespoon water DIRECTIONS: Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Set aside. In a 2-quart casserole stir together soy sauce, vinegar, molasses, garlic, and red pepper. Stir in meat. Cover and let stand at room temperature for IO minutes. Cook meat mixture, covered, on I 00% power (high) for 3 to 5 minutes or till meat is no longer pink, stirring every 2 minutes. With a slotted spoon, remove meat from casserole; set aside. Reserve juices in casserole. Add carrots to juices in casserole. Cook, covered, on high for I minute. Add broccoli and cook 4 to 6 minutes more or till vegetables are nearly crisp-tender, stirring every 2 minutes. Stir together cornstarch and water; stir into vegetables. Cook, uncovered, on high for 2 to 3 minutes or till slightly thickened, stirring after every minute. Stir in meat. Cook, covered, on high for I minute or till heated through. Serves 4. TIME: Preparation Time: 15 min. Marinating Time: I 0 min. Cooking Time: II min. NUTRITIONAL INFORMATION PER SERVING: 24g protein 14g carbohydrate 5g fat 53mg cholesterol 341 mg sodium 844mg potassium -Low Fat -Low Cholesterol

Rum Bananas INGREDIENTS: 1/4 cup apple juice 4 teaspoons brown sugar 1 teaspoon margarine 2 large bananas, peeled and sliced (11/4 cups) 1 tablespoon rum 1 cup vanilla- or coffee-flavored ice milk Dash ground nutmeg DIRECTIONS: In a 1 -quart microwave-safe casserole combine apple juice, brown sugar, margarine, and nutmeg. Microcook, uncovered, on 10 power (high) for 1 minute. Add bananas, tossing to coat. Cook on 100% power (high) for 11/2 to 2 minutes or till bananas are heated through; spoon sauce over bananas once. Pour rum over bananas in casserole. Carefully ignite with a long match. Serve banana mixture over ice milk. Makes 4 servings. Calories: 151/serving TIME: Preparation Time: 5 min. Cooking Time: 21/2 min. NUTRITIONAL INFORMATION PER SERVING: 2g protein 29g carbohydrate 3g fat 5mg cholesterol 41mg sodium 372mg potassium -Low Fat -Low Cholesterol -Low Sodium