Great tasting food, and lots of it on a nutritious, low fat diet:
Can you put these two things together?

PIE IN THE SKY ?   

YES YOU CAN!  Here are recipes you can serve to company and, if you don't tell them it's health food, they will ask for seconds.

For a printable version of each recipe please click on the name of the recipe.

Might as well start out with the PIE IN THE SKY promised in the title:
This one really is almost light enought to float!

SODA CRACKER PIE

3 large egg whites beaten until stiff
3/4 cup sugar
14 soda crackers, crushed
1/2 tsp. baking powder
1 1/2 tsp. vanilla
1/4 cup finely chopped walnuts

1 pkg instant no sugar vanilla pudding
1 1/2 cups 1% or skim milk
1/2 container whipped topping
10 oz pkg thawed and drained strawberries OR raspberries

Beat egg whites until quite stiff -- you are making meringue.  Then slowly fold in sugar and vanilla.  Toss finely crushed crackers, baking powder and walnuts, and carefully fold into egg whites.   Spread evenly in GREASED 9" pie plate -- this is your pie crust!  Bake at 350 degrees for 30 minutes (or slightly less depending on your oven).  Set pie plate out to cool completely on rack.  It will shrink some.

FILLING:  Beat pudding mix and milk 2 minutes.  Fold in whipping topping, followed by drained berries.  Refrigerate 4 hours before serving.

PORK ROAST

You will be flying high with the compliments you receive when you serve this special meal.   It sounds weird, but it's genuine Italian, and genuinely delicious:

Cut ALL the fat off of a 1 1/2 pound pork loin. You can tie it with string to keep it round -- or not.  Salt and pepper generously.   Brown on all sides in 2 tsp. canola oil, using a pan the size of the roast.  I find a square corning casserole works best for me. Add milk half way up the roast:  This is why the pan must be the size of the roast, or you will have way, way too much milk!   Bring to simmer on top of stove, then immediately put into 325 degree oven with casserole lid slightly ajar.  Turn roast over in 30 minutes.  BAKE ONLY 60 MINUTES total.  The roast will be done and still be juicy.  If you play around with roast size and baking time I don't know what will happen, but the meat may well not be as good.   Take roast out of casserole and keep covered on platter.  To the mess in the pan (curds and clear liquid, and brown spatters) add 1/2 tsp. kitchen bouquet and 1 Tbsp. cornstarch dissolved in 1 cup of water.  Stir well and scrape sides, so all is incorporated into the gravy.   Slice pork roast very thinly, arrange on platter, and top with gravy.  Serves about 5 or 6 people, with about 3 - 4 oz. per person.  Try the rice pilaf below with this for a great meal.

Looking for something really good to go with roast anything?  This pilaf has lots of carrots (which are tremendously good for you), brown rice (which not only is better for your health, but tastes and chews better than the white stuff), and some neat flavoring things.   If you dislike licorice flavor use only 1/8 tsp. of the crushed fennel seeds.  If you don't use any it will lack flavor.

CARROT AND RICE PILAF

2 tsp. extra virgin olive oil
2 tsp. finely chopped garlic
2 cups brown rice
2 cans chicken broth
1 lb. carrots,
  cleaned and cut in 1/2" pieces

1/3 cup golden raisins
1/2 tsp. dried thyme
1/2 tsp. salt
1/4 tsp. crushed fennel seeds
2 - 3 scallions, sliced thin
3 Tbsp. slivered almonds

Sauté garlic in oil but do not let it brown.  Stir in rice, the add all ingredients except nuts.   Bring to boil then turn heat down to simmer, cover and cook for about 45 minutes, checking to make sure pan doesn't go dry.  You may have to add a little more water.   Stir in slivered almonds and serve.

BEST EVER CORNBREAD

This really is the best!  And it's lower fat than almost any other cornbread recipe you will find.  This recipe came from Prevention Magazine, but I cut down on the oil.

SHRIMP BISQUE:  MEXICAN STYLE

1 can tomato soup undiluted
10 oz. thick and chunky salsa,
your favorite kind
2 Tbsp. dry butter buds
Tobasco sauce to taste
2 Tbsp. dry white wine (I use saki)
12 oz. no fat half and half
1/4 cup no fat sour cream
2 Tbsp. chopped fresh cilantro
4 oz. frozen baby shrimp (or regular size cut in half)

Mix tomato soup, salsa, butter buds and wine in medium pan.  Simmer slowly over low heat 5 minutes, stirring often.
  Slowly mix in evaporated milk and stir until hot.  mix in sour cream, cilantro and shrimp & heat through.
  Serve with low fat corn chips or the wonderful cornbread in the next column.

1 1/2 cups Hodgson Mill stone ground cornmeal  (regular corn meal will not work well in this recipe)
1 tsp. baking soda
1/2 tsp. salt
1 1/2 cups low fat unflavored yogurt
1 egg. beaten
2 tsp. canola oil

Mix the dry ingredients thoroughly in one bowl.  Beat the egg, then mix in the yogurt and oil in another bowl.  Into this stir the dry ingredients just until mixed.   Put in sprayed 9" heavy weight pie pan. Bake at 400 degrees for about 25 minutes until top is golden brown.  Let cool on rack 10 minutes and serve hot.   Servings: 8 polite, or four large.  This might make good muffins also, but if you make muffins be sure to adjust the baking time.