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"  Vanilla Spice CookiesMakes thirty-six cookies From Roberts:  &amp;quot;Cookies are usually off the menu for dieters because they&amp;#039;re so high in calories and easy to overeat. This recipe makes cookie eating a no-guilt activity. The cookies are good and easy to prepare, while the extra fiber and healthy oils keep you satisfied longer than a regular cookie would.&amp;quot;   INGREDIENTS 1 cup good granola (vanilla or cinnamon-flavored), not low-fat 2\u20443 cup flaxseed meal 1 cup chickpea (garbanzo bean) flour 1/2 cup (2 ounces) corn bran (see Note) Sugar substitute equivalent to 1 cup sugar 1/2 cup lightly packed dark brown sugar 1/2 teaspoon baking soda 1\u20444 teaspoon ground cinnamon 1/2 teaspoon ground mace (optional if you&amp;#039;re using cinnamon-flavored granola) 2 teaspoons vanilla extract 4 ounces tub margarine, melted 2 large eggs, beaten A little sugar, for sprinkling on the cookies  PREPARATION1. Preheat the oven to 325\u00B0F. 2.  Grind the granola in a food processor until small pieces form; it should not be chunky but it should also not have the consistency of flour.  3. Place the granola in a bowl and add the flaxseed meal, chickpea flour, corn bran, sugar substitute, brown sugar, baking soda, cinnamon and mace, if using.  4.  Stir the vanilla into the margarine, pour the mixture over the dry ingredients and mix well with a fork. Add the eggs and stir to form a soft batter, kneading it a bit while it firms up.  5. Divide the dough into 36 balls about the size of whole walnuts, place them on a baking sheet and flatten them with a fork until they&amp;#039;re about 3 inches in diameter. Bake the cookies until just set, about 6 minutes for soft cookies, or until they are starting to brown lightly around the edges, about 10 minutes for crisp cookies. Sprinkle each cookie with about 1\u20444 teaspoon sugar immediately after they come out of the oven. These cookies store well in plastic bags. note One source for corn bran is honeyvillegrain.com.  Nutritional information per cookie: Calories 70 Protein 1.9 grams Total fat 3.7 grams Saturated fat 0.8 gram Total carbohydrates 8.2 grams Dietary fiber 2.6 grams  CLICK HERE FOR MORE ON THE &amp;quot;I&amp;quot; DIET   Northern Italian LasagnaMakes eight servings about 4 by 2 1/2 by 2 inches &amp;quot;The lasagna of northern italy and France is lighter than its familiar southern cousin,&amp;quot; writes Roberts. &amp;quot;And substituting a low-calorie b\u00E9chamel for huge amounts of ricotta is much easier on the waistline.&amp;quot;  INGREDIENTS 8 ounces whole-wheat lasagna pasta sheets 2 1/2 cups meat sauce (recipe below) 2 1/2 cups &amp;quot;I&amp;quot; Diet B\u00E9chamel Sauce (recipe below) 1/4 cup grated Parmesan cheese, preferably imported   PREPARATION1.  Have ready a 10 by 8 by 2-inch baking dish. Cook the lasagna pasta as directed on the box. Drain the noodles.  2.  While the pasta is cooking, preheat the oven to 425\u00B0F.  3.  Starting with meat sauce, then noodles, then b\u00E9chamel sauce, then more noodles, layer the ingredients until all have been used, finishing with a good layer of b\u00E9chamel. Sprinkle the Parmesan cheese on top.  4.  Bake the lasagna until the top is nicely browned, 40 to 50 minutes.  Vegetarian variation:  Tomato and broccoli lasagna\u2014Substitute tomato sauce for the meat sauce. Arrange a layer of 2 cups of steamed broccoli on top of one of the layers of tomato sauce.  Meat SauceMakes about 10 cups of sauce  INGREDIENTS 2 tablespoons olive oil 2 medium-size onions, finely chopped 2 large cloves garlic, finely chopped 1 pound lean (90% to 95%) ground beef 1 pound ground turkey or chicken white meat 2 cans (6 ounces each) tomato paste 2 cans (14 ounces each) unseasoned diced tomatoes 8 ounces white button mushrooms, sliced (about 3 cups) 2 bay leaves 2 tablespoons fresh oregano, or 2 teaspoons dried oregano 2 tablespoons fresh basil, or 2 teaspoons dried basil 1 teaspoon salt, or more to taste 1/3 teaspoon freshly ground black pepper, or more to taste 1/2 pound baby carrots, sliced   PREPARATION1.  Place the olive oil in a heavy pot over high heat. Add the onions and garlic and cook until starting to brown, about 5 minutes.  2.  Add the beef and turkey or chicken and cook, stirring to break up all lumps, until the meat is browned, about 5 minutes.  3.  Stir in the tomato paste, tomatoes, mushrooms, bay leaves, oregano, basil, salt and pepper. Stir in 1 cup of water and bring to a boil. Cover the pot tightly and let simmer for about 2 hours, stirring occasionally. If the sauce sticks to the bottom a little, just scrape it up and stir it in. Check that there&amp;#039;s enough liquid for the sauce, adding more water if necessary.  4.  Add the carrots and taste for seasoning, adding more salt and/or pepper as needed. Let the sauce simmer, covered, until the carrots are just soft, about 30 minutes. Remove the bay leaves. There should be a total of 10 cups of sauce.   &amp;quot;I&amp;quot; Diet B\u00E9chamel SauceMakes 2 1/2 cups &amp;quot;The perfect base for cheese sauce, b\u00E9chamel sauce is an essential ingredient in this recipe. This version of the old standby is both healthier (less saturated fat) and lower in calories than traditional versions.&amp;quot;  INGREDIENTS 2 tablespoons corn or canola oil 1/4 cup all-purpose flour 2 1/2 cups nonfat milk Salt  PREPARATION Put the oil and flour in a heavy pot over low heat. Cook, stirring until the flour foams, then add the milk all at once and, using a balloon whisk, beat furiously until the milk boils to form a smooth sauce. Let the b\u00E9chamel sauce simmer for 1 minute, then season with salt to taste. The b\u00E9chamel sauce can be refrigerated, covered, for up to 2 days. Reheat it over low heat before using.  Nutritional information per serving of lasagna with meat sauce: Calories 250 Protein 17.9 grams Total fat 7.6 grams Saturated fat 1.8 grams Total carbohydrates 32.2 grams Dietary fiber 3.4 grams   Nutritional information per vegetarian serving of lasagna: Calories 216 Protein 10.7 grams Total fat 5.2 grams Saturated fat 1.1 grams Total carbohydrates 35.1 grams Dietary fiber 4.6 grams   Nutritional information per 1/4-cup serving of b\u00E9chamel sauce: Calories 57 Protein 2.4 grams Total fat 2.9 grams Saturated fat 0.3 gram Total carbohydrates 5.4 grams Dietary fiber 0.1 gram  Stuffed Green PeppersMakes four servings Roberts writes, &amp;quot;Stuffed with cheese, vegetables and bulgur wheat, green bell peppers make a great-tasting main dish that also feels very substantial. One large pepper cut in half is the perfect size for two individual servings. Leftovers keep well in the refrigerator to make a terrific lunch for another day.&amp;quot;  INGREDIENTS 2 large green bell peppers 1/3 cup low-sodium vegetable broth 1/3 cup bulgur wheat 1 tablespoon olive oil 1 small onion, finely chopped 1 clove garlic, finely chopped 1 large carrot, finely chopped 1/2 rib celery, finely chopped 1/3 cup chopped fresh parsley 1 egg, beaten 1\u20444 teaspoon salt 1\u20444 teaspoon freshly ground black pepper Cooking oil spray 1/3 cup tomato sauce (optional) 2 ounces low-fat (50% reduced-fat) sharp cheddar cheese, such as Cabot, grated, or 1\u20444 cup grated Parmesan cheese, preferably imported  PREPARATION1.  Cut the bell peppers in half lengthwise and remove the cores, seeds and ribs. Rinse the peppers under cold running water; set aside to dry.  2.  Heat the vegetable broth to boiling. Place the bulgur wheat in a heatproof bowl, pour the broth over it and let it soak for 5 minutes.  3.  Preheat the oven to 375\u00B0F.  4.  Heat the olive oil in a saucepan over medium heat. Add the onion, garlic, carrot, celery and parsley and cook, stirring often, until the vegetables are softened and lightly browned, about 15 minutes. Mix in the soaked bulgur wheat, beaten egg, salt and black pepper.  5.  Spray the outsides of the bell pepper halves with cooking oil spray, then place the peppers in a baking dish and spoon the filling inside them, dividing it evenly among the pepper halves. Cover the peppers loosely with aluminum foil and bake until cooked and almost soft, about 1 hour and 15 minutes.  6.  Spread the tomato sauce, if using, over the tops of the peppers and sprinkle the grated cheese over the sauce. Broil the peppers until the cheese starts to brown, 3 to 4 minutes. The peppers can be served immediately or kept refrigerated, covered, for a day or two. Reheat a stuffed pepper by microwaving it on high power for about 45 seconds.  Nutritional information per 1/2-pepper serving with tomato sauce: Calories 169 Protein 7.6 grams Total fat 7.3 grams Saturated fat 2.1 grams Total carbohydrates 19.3 grams Dietary fiber 5.1 grams "^^<http://www.w3.org/2001/XMLSchema#string>
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