1 pound apples (3 medium )
1/4 cup water
1 tablespoon sugar
2 egg whites

Pare, core, and slice apples. Turn into a a saucepan with the water and sugar. Cover and cook over low heat until apples are soft. Turn mixture into blender or food processor and process at high speed until smooth.
Cool.
Beat egg whites until stiff. Fold in apple mixture and chill until firm.
Yield : 4 servings
Nutrient analysis of 1 serving :
1 fruit exchanges; 75 Calories ;2g protein ; 0g fat ; 16 g  carbohydrate; 25 mg sodium ;0 mg Cholesterol.   

23/4-Pound very lean flank steak, scored

Set over control at broil ore 550°F ( 285°C ) . Broil steak 2 to 3 inches from heat source for about 10 minutes, or until browned. Turn meat; broil about 10 minutes more, or until browned.
Remove to heated platter . Cut meat across grain at a slanted angle into slices..

Yield : 8 servings ( 3 ounces each)
Nutrient analysis of 1 serving :
3 medium-fat meat exchanges; 226 Calories ;24g protein ; 14g fat ; 0 g  carbohydrate; 62 mg sodium ;109 mg Cholesterol.   

1 1/2 pounds veal scallops
Freshly ground pepper
2 tabespoons margarine
1 1/2 teaspoons dried tarragon
8 thin lemon slices
1/4 cup white wine or vermouth
2 tablespoons snipped parsley

Place veal scallops between sheets of waxed paper and pound carefully to 1/2-inch thickness. ( A Rolling pin or malle can be used.) Season veal scallops with pepper. Melt margarine in large skillet. Brown veal scallops, 3 or 4 at a time, over medium-high heat. Turn and brown other side.
Remove veal scallops to warm platter. Add lemon slices and wine to skillet and heat through. Pour over veal scallops and sprinkle parsley on top.

Yield : 6 servings ( 3 ounces each)
Nutrient analysis of 1 serving of veal plus sauce :
3 lean meat exchanges; 216 Calories ;21g protein ; 1g fat ; 0 g  carbohydrate; 93 mg sodium ;70 mg Cholesterol. 

3/4 cup orange juice
2 tablespoons sugar
1 12-ounce package cranberries☼
2 tablespoons grated orange peel
1 orange, peeled, sectioned, pitted, and diced
1 apple, peeled, cored and diced

Measure orange juice and sugar into a 2-quart saucepan. Stir until sugar
 is dissolved. Heat to boiling. Add cranberries and heat to boiling. Boil, stirring occasionally, 5 to 7 minutes . Remove from heat and stir in orange peel, orange pieces, and apple. Pour into a 1-quart bowl and cool. Cover and refrigerate about 2 hours before servings. Serve with poultry. Will keep for several days

Yield : 3 cups.
Nutrient analysis of 2 tablespoons
free exchanges ; 14 Calories ;0g protein ; 0g fat ; 3 g  carbohydrate; 0 mg sodium ; 0 mg Cholesterol. 


☼To Wash cranberries, empty package into large colander . Sort out bruised or overripe berries and discard. Rinse berries in colander under cold running water, then drain.

11/2 pounds sole fillets
Salt and freshly ground pepper to taste
1 lemon, halved
1 medium tomato, peeled and chopped
1 tablespoon margarine
1 tablespoon snipped parsley

Set oven control at broil or 550°F ( 287°C ). Place fish in 1 layer on sheet of lightly oiled heavy-duty aluminum foil. Turn up edges to form a low edge. Place on baking sheet. Season fish with salt and pepper. Squeeze juice from 1 lemon half onto fish. Top with tomato and dot with margarine.
   Broil fish 3 inches from heat source until fish flakes easily with fork, 3 to 4 minute. Remove Fish to warm platter and sprinkle with parsley.
Cut Remaining half lemon into thin slices and arrange around fish

Yield : 6 servings

Nutrient analysis of 1 serving :
21/2 lean meat exchanges ; 118 Calories ;19g protein ; 4g fat ; 1 g  carbohydrate; 170 mg sodium ; 86 mg Cholesterol.

11/2 cups uncooked pasta ( 7 ounces )
4 ounces sliced onion
2 tablespoons margarine
4 ounces unpared zucchini slices
4 ounces chopped green pepper
4 ounces chopped red pepper
4 broccli Parmesan cheese

Cook pasta as directed on package; drain and keep warm.
Cook and stir onion in Margarine just until soft, about 3 minutes. Add zucchini, green pepper, red pepper, about 5 minutes. Combine warm pasta and vegetable mixture in a large bowl; sprinkle with Parmesan cheese and toss.

Yield : 4 servings ( 11/2 cups each )
Nutrient analysis of 1 biscuit:
2 Starch/bread exchange ; 2 vegetables exchanges;296 Calories ;10g protein ; 9g fat ; 38 g  carbohydrate; 176 mg sodium ; 5 mg Cholesterol.