White Sauce

2 tablespoons margarine, 2 tablespoons flour, 4 tablespoons nonfat drymilk, freshly ground black pepper, 1 cup of water.

Melt margarine, stir in the flour and and make a roux. Add the non fat dry milk and water. Place over a low heat and cook, stirring constantly until sauce is thick and smooth. Season to taste. Note: this recipe may also be made with skim milk or evaporated skim milk. Curry, drill or nutmeg add interesting flavors to this sauce. Mix herbs or spice with flour.

Spinach Souffle

2 tablespoons margarine, 2 tablespoon whole wheat flour, 1/2 cup skim milk, 5 oz chopped spinach cooked and drained, 1 tablespoon finely chopped onion, 1/4 tablespoon nutmeg, freshly ground black pepper, 6 egg whites, 3 tablesponns parmesan cheese.

In a small heavy saucepan melt margarine. Blen in flour, cook till mixture is smooth and bubbly. Remove from heat and gradually stir milk. Return to heat and bring mixture to a boil, stirring constantly. Cook 1 minute longer. Remove from heat, stir spinach, onion, nutmeg and pepper. Beat egg whites till stiff, fold gently into spinach mixture. Sprinkle with parmesan cheese. Pour it into 1 1/4 quart casserole. Bake at 350 degrees for 35 min. Serve immediately

BBQ Sauce

1/4 cup of water, 1/4 cup of vinegar, 3 tsbp oil, 1/2 cup chili sauce or catsup, 3 tsbp worcestershire sauce, 1 tsbp dry mustard, freshly grounde black pepper 2 tsbp chopped onion.

Combine all ingredients and simmer for 15 to 20 minutes. Good with beef, pork or chicken

Black Bean Soup

1 pound black beans, 1 onion stuck with 2 cloves, 1 bay leaf, Spring Parsley, 1 medium onion chopped, 1 chopped green pepper, 2 cloves minced garlic, 2 tsbp oil, 1 tsbp oregano, 1 teaspoon thyme, 1 teaspoon vinegar, 8 oz tomato sauce, 1/4 cup dry sherry. Chopped onion, parsley, chives or cucumber for garnish.

Soak blackbeans overnight in water to cover. To same water add onion stuck with cloves, bay leaf and parsley. Bring water to a boil and cook beans until tender. Cook onion, green pepper and garlic in oil until soft. Add to the beans with the remaining ingredients and cook until thickened. Pour in dry sherry and serve with finely chopped raw onion or other garnish sprinkled on top.

Zucchini Cheese Casserole

3 medium zucchini squash, 1/2 cup chopped onion, 2 fresh sliced tomatoes, 2 tbsp oil, 1 pound low-fat cottage cheese, 1 tsp basil, 1 tsp oregano 1/3 cup parmesan cheese.

Sautee zucchini and chopped onion in oil. Whip cottage cheese with bassil and oreganno in a blender. Place alternating layers of zucchini, cottage cheese and tomato in a 1 1/2 quart casserole dish. Top with parmesan cheese. Bake at 350 degrees uncovered for 25 to 30 min.

Chef's Salad

2 cups clen creped salad greens, 1 cucmber cubed, 3 carrots scraped and sliced, 3 1/2 ounce artichoke hearts drained and quartered, 4 slices tomato, 4 chopped scallions, 3 oz low-fat cheese cutted in thin strips, 1 cup cold lean mean (roast beef, ham or pork) cut in thin strips, or shrimp or tuna fish.

Group the vegetables and the meat on top of salad greens. Serve with your favorite salada dressing.

* This is a one-dish meal, a main course that needs only a crusty loaf of bread to make it complete

Mini Sausage Muffins

1 lb ground pork sausage (brown & drain), 10 3/4 oz cheddar cheese soup, 1/2 cup plus 2 tbsp water, 3 cups biscuit baking mix.

Mix all ingredients well. Fill greased mini muffin cups 2/3 full. Bake at 350 degrees until golden brown. Makes about 4 dozen.