Crunchy Pumpkin Pie

FOR CRUST
1 C quick cooking oats
1/4 C whole wheat flour
1/4 C ground almonds
2 Tbsp brown sugar
1/4 tsp salt
3 Tbsp vegetable oil
1 Tbsp water

Crunchy Chicken Fingers with Tangy Dipping Sauce

Try this family classic, made healthier with baked chicken and a yummy dipping sauce

For chicken:
½ tsp reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a
sodium-free alternative)
¼ tsp ground black pepper
1 Tbsp whole-wheat flour
12 oz boneless, skinless, chicken breast, cut into 12 strips
2 Tbsp fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 C cornflake cereal, crushed

Crunchy Oatmeal

Makes 1 serving

Combining oats with warm water results in a crunchier oatmeal.

3/4–1 cup water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)

Bring water to a boil. Mix in oats and let simmer on low heat for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.

Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
[Recipe from Dulcie Ward, R.D.]