Try these triangles without the smoked cheese and use fresh or dried dill in place of the other spices. This dish is even more delicious made with lowfat dairy products if you are not on a restricted diet.

• 1lb. fresh phyllo dough
• 1 2/3 cup chopped onion
• 1 ½ tsp. minced fresh garlic
• 2 lb. fatfree ricotta
• ¼ lb. fatfree mozzarella cheese, grated
• ¼ lb. fatfree smoked cheddar, grated
• ½ lb. fatfree Parmesan
• 1 Tbsp. + 2 tsp. dry basil
• 1 Tbsp. + 1 tsp. dried oregano
• 2 ½ tsp. salt
• 1 ½ tsp. black pepper
• 3-4 Tbsp. liquid egg substitute

Unwrap the phyllo dough and cover with a clean lightly dampened towel. Wilt the onion and garlic with ½ tsp salt. Add the pepper and dry spices and cook for a few minutes. Cool the onion mixture thoroughly before adding to the various cheeses. Lay one sheet of phyllo on a clean flat work surface. Spray lightly with nonstick spray (2-3 second spray) and cover with another sheet of dough. Repeat until there are three sheets. Cut the sheets into three strips lengthwise. Dollop 1/3 cup of cheese mixture on the bottom corner of each strip and fold like a flag. Place on a parchment lined cookie sheet and spray the top lightly. Bake triangles in a preheated 350F oven approximately 35-40 minutes until golden and puffy.

Per Serving: Calories: 252 Fat: 0gm Protein: 20gm

Carbohydrates: 30gm Sodium: 912mg

The pears should be firm and very sweet. The contrast of the sharp cheese and sweet pear is really wonderful.

(12 servings)

• 3 ripe red Bartlett or Comice Pears, thinly sliced
• 4 oz. tangy blue cheese
• 8 oz. nonfat cream cheese
• ½ tsp. minced garlic
• ¼ tsp. black pepper

Place cheeses and spices in Cuisinart and whip until smooth, scraping down often. Don’t overmix or the mixture will liquefy. Slice pears as close to serving time as possible. If serving spread in a separate bowl, sprinkle the top with minced chives or parsley. If spreading ahead, remember a very thin spread has a lot of flavor.

Per Serving: Calories: 78 Fat: 3gm Protein: 6gm

Carbohydrates: 9gm Sodium: 207mg

• 1 sweet baguette
• 1 whole garlic clove, peeled

Slice baguette in thin diagonal slices and bake at 350F for 10-12 minutes until crisp. Rub lightly with a garlic clove before serving.

Per Serving: Calories: 80 Fat: 1gm Protein: 3gm

Carbohydrates: 15 Sodium: 175 mg

(Yields 8-2 oz servings)

• 1 quart Lowfat yogurt, no gelatin added
• 2 Tbsp. fresh herbs, chopped (2-3 Tbsp. dried)
• 1 Tbsp. roasted garlic paste (see marinade section)
• salt and pepper to taste

Serve with fresh vegetables in season: cucumbers, jicama, cherry tomatoes, baby carrots. It is also good spread on garlic croutons.

Per Serving: Calories: 196 Fat: 2 gm Protein: 20 gm
Carbohydrates: 28 gm Sodium: 318 mg

(Yields 8-2 oz servings)

• 1 quart nonfat yogurt, no gelatin added

Place in a cheesecloth-lined colander overnight or longer and refrigerate until approximately half of the original volume.

Per Serving: Calories: 185 Fat: 0 gm Protein: 19 gm

Carbohydrates: 27 gm Sodium: 270 mg