Line a 10 x 15-inch baking sheet with aluminum foil; spray with non-stick vegetable spray. Remove skin from chicken; trim away any excess fat. In a small bowl, combine mustard with apricot jam, honey, oil, and seasonings; mix well. Rub chicken with mustard glaze; reserve any leftover glaze. Arrange chicken bony side down on baking sheet. Sprinkle lightly with paprika. (Can be prepared in advance up to this point, and covered and refrigerated for up to 24 hours.) Preheat oven to 350°. Bake chicken uncovered on middle rack for 40 to 45 minutes, brushing it with reserved glaze during the last 15 minutes of cooking. When done, juices will run clear and the chicken will be glazed and golden. Do not overcook, or chicken will be dry. Arrange chicken on a serving platter. Garnish with rosemary. Rinse and drain apricots. Arrange attractively around chicken. Makes 6 servings. Freezes and/or reheats well. Recipe can be multiplied for a large crowd.

• Pineapple jam or orange marmalade can be substituted for the apricot jam.
• Dill can be substituted for the rosemary.
• Chicken legs and thighs can be substituted for the breasts, if desired.
Calories per serving 209, 27 grams Protein, 6 grams Fat, 10 grams Carbohydrate, 320 mg Sodium, 73 mg Cholesterol, 3 grams Fiber.

Vegetables can be prepared in a food processor. Combine vegetables in a large mixing bowl. In a medium saucepan, combine vinegar, sugar, and oil. Bring to a boil. (Or combine the mixture in a 2-cup Pyrex measuring cup and microwave it for 45 seconds, until boiling.) Pour hot liquid over vegetables. Mix well. Add salt and pepper to taste. Refrigerate. Will keep 3 to 4 days in the refrigerator. Makes 8 servings.

Calories per serving 71, 1 gram Protein, 4 grams Fat, 10 grams Carbohydrate, 13 mg Sodium, 0 mg Cholesterol, 3 grams Fiber.

Spray a 2-quart ovenproof casserole with non-stick vegetable spray. Combine all ingredients and mix well. Cover and bake at 350° for 1 hour. Makes 6 servings. Freezes and/or reheats well. Also excellent served cold.

Calories per serving 204, 8 grams Protein, 2 grams Fat, 41 grams Carbohydrate, 582 mg Sodium, 0 mg Cholesterol, 4 grams Fiber.

In a medium saucepan, bring broth to a boil. Add rice; cover and simmer on low heat for 20 minutes. Remove from heat, but do not uncover. Let stand for 10 minutes.

While rice is cooking, heat oil in a non-stick skillet on medium-high heat. Add onion and sauté for 5 minutes. Add garlic, peppers, and zucchini. Sauté for 4 or 5 minutes longer, until tender-crisp. If necessary, add about 2 tablespoons water to prevent sticking. Stir in mixed vegetables. Cover and let stand for 5 minutes to heat through. Combine vegetable mixture with rice; season to taste. Mix gently with a fork. Makes 6 servings. Will keep for 2 or 3 days in the refrigerator. Reheats well. Vegetables will lose some of their texture if frozen.

Calories per serving 192, 6 grams Protein, 3 grams Fat, 35 grams Carbohydrate, 278 mg Sodium, 0 mg Cholesterol, 4 grams Fiber.

Prepare rice as directed. Cool mixture. Wash peppers; cut in half lengthwise through the stem end. Remove ribs and seeds carefully. In a large saucepan, bring water to a boil. Add peppers and simmer for 3 or 4 minutes, until slightly softened. Remove from water; drain well. Fill peppers with rice mixture.

Spray an oblong ovenproof casserole lightly with non-stick vegetable spray. Spread about 1 cup of the sauce on the bottom of the casserole in a thin layer. Arrange peppers over sauce. Drizzle lightly with remaining sauce. (Can be prepared in advance up to this point, and covered and refrigerated.) Preheat oven to 350°. Bake covered for 20 to 25 minutes, until piping hot. Makes 6 main dish servings or 12 servings as a side dish.

• For a dairy meal, each stuffed pepper can be topped with 2 tablespoons grated Mozzarella cheese before baking.

• For a vegetarian meal, add 2 cups diced tofu to the rice mixture, if desired. Perfect with Easy BBQ Chickpea Casserole.

Calories per main dish serving 260, 7 grams Protein, 6 grams Fat, 47 grams Carbohydrate, 608 mg Sodium, 0 mg Cholesterol, 6 grams Fiber.

Preheat oven to 400°. Combine apples with blueberries, flour, sugar, cinnamon, and lemon juice. Spray a 9-inch or 10-inch pie plate with non-stick vegetable spray. Place one sheet of filo dough in the pie plate, allowing the ends of the dough to hang over the edge of the pan. Brush very lightly with margarine or oil. Sprinkle lightly with crumbs.

Repeat with 6 more sheets of filo dough, overlapping each one slightly like the petals of a flower and topping each one with melted margarine and crumbs. Reserve the last sheet of dough. When done, the bottom of the pan will be completely covered with pastry, and there will be pastry hanging over all around the edges of the pan.

Spoon filling evenly into pan. Fold pastry inwards over the filling, so that the filling is completely covered with dough. Top with the reserved sheet of filo dough, tucking ends of dough between the dish and the edge of the pie. Brush top of pie with melted margarine. Cut a small circle in the center and several slits in the top of the pie to allow the steam to escape.

Bake on middle rack of the oven at 400° for 15 minutes. Reduce heat to 350° and bake for 45 minutes longer, or until fruit is tender when pie is pierced with a sharp knife. Cool completely. Dust with confectioners sugar before serving. Makes 10 servings.

• Note: Instead of brushing dough with melted margarine, some cooks spray the dough lightly with non-stick vegetable spray.

Calories per serving 172, 2 grams Protein, 5 grams Fat, 31 grams Carbohydrate, 123 mg Sodium, 0 mg Cholesterol, 2 grams Fiber.

Follow recipe above, but instead of using a pie plate, cover a baking sheet with aluminum foil and spray it lightly with non-stick vegetable spray.

Lay one sheet of filo dough on the counter, with the long edge towards you. Keep remaining sheets covered with plastic wrap to prevent them from drying out. Brush dough lightly with melted margarine or oil. Sprinkle with 1/2 tablespoon crumbs. Spoon half the filling about 1 inch from bottom and sides of the dough. Fold sides inward and roll up. Place seam-side down on foil-lined baking sheet. Repeat with remaining dough and filling. Brush top of dough lightly with remaining margarine. Bake at 400° for 25 to 30 minutes, until golden. Fruit should be tender when the strudel is pierced with a knife. Makes 10 servings.

Calories per serving 172, 2 grams Protein, 5 grams Fat, 31 grams Carbohydrate, 123 mg Sodium, 0 mg Cholesterol, 2 grams Fiber.

Preheat oven to 350°. In a large mixing bowl, beat eggs, egg whites, sugar, and oil, until light. Add honey gradually; beat until well blended. Combine flour, baking powder, baking soda, and spices. Add to batter alternately with tea and juice. Mix just until blended, scraping down sides of bowl as necessary. Stir in raisins and apricots.

Spray a 10-inch Bundt pan or fluted tube pan with non-stick vegetable spray. Pour batter into pan and spread evenly. Bake on middle rack of oven at 350° for 15 minutes. Reduce heat to 300° and bake 50 to 60 minutes longer, until cake tests done. Remove from oven and let cool for 20 minutes. Loosen cake from pan with a flexible spatula. Carefully invert onto a serving plate. When cool, sprinkle with confectioners sugar. Makes 16 servings. Cake freezes well. Calories per serving 264, 4 grams Protein, 4 grams Fat, 55 grams Carbohydrate, 157 mg Sodium, 27 mg Cholesterol, 1 gram Fiber.

Preheat oven to 350°. In a large mixing bowl, combine cocoa, icing sugar, and flour. Add egg whites and vanilla; beat with electric mixer on low speed, until blended. Increase to high speed and beat 1 to 2 minutes longer. Stir in granola.

Line two baking sheets with aluminum foil. Spray with non-stick vegetable spray. Drop mixture by rounded teaspoonfuls onto cookie sheets, leaving about 2 inches between cookies. Press tops slightly with a fork to flatten. Bake on middle rack at 350° for about 15 minutes, until tops are set and slightly cracked. Cookies will firm up and become crispy as they cool. When completely cool, store in an airtight container. Makes about 4-1/2 dozen cookies. These freeze well.

Calories per cookie 43, 1 gram Protein, Trace Fat, 10 grams Carbohydrate, 10 mg Sodium, 0 mg Cholesterol, 1 gram Fiber.