FABULOUS NEW OFFER. EXPERT ONE-ON-ONE WEIGHT- LOSS COUNSELING. GUARANTEED FAST WEIGHT-LOSS RESULTS WITH A PERSONAL ONE-ON-ONE PROFESSIONAL/NUTRIONIST/WEIGHT-LOSS EXPERT. CALL; 1- 516-365-4340 or 1-718-465-5194. MAKING ABSOLUTELY DELICIOUS SUBSTITUTIONS INSTEAD OF MILK....USE SKIM OR 1% MILK. INSTEAD OF MAYONNAISE....FAT-FREE "FRIENDSHIP" brand YOGURT COMBINED WITH LOW-FAT COTTAGE CHEESE. INSTEAD OF WHOLE EGG....TWO EGG WHITES FOR EACH WHOLE EGG. INSTEAD OF SALAD DRESSINGS.... MIX 3 TO 1 VINEGAR WITH CANNOLA OIL OR OLIVE OIL, BASIL, AND SWEETENER. INSTEAD OF SOUPS....DEFATTED, BROTH-BASED OR SKIM MILK-BASED SOUPS INSTEAD OF CREAM SOUPS. USE PUREED VEGETABLES TO THICKEN.   RECIPES of the WEEK   DELICIOUS FRUIT TART WITH FRIENDSHIP YOGURT  Three 6-ounce containers of FRIENDSHIP no-fat plain Yogurt 9 "New You" Oat Bran Cookies (crumbled) Kiwis, Strawberries, Blueberries, Oranges (or other fruits) Spray 9-inch pie pab with Pam. Line the bottom of the pan with crumbled Oat Bran cookies. Pour the FRIENDSHIP Yogurt over the cookies. Bake at 350 degrees for 25 minutes. Let cool. Slice selected fruit and place iin pin-wheel design over the pie. Refrigerate. One quarter of the pie equals one dessert serving. BROCCOLI QUICHE WITH "FRIENDSHIP" FARMER CHEESE 15 ounces of FRIENDSHIP FARMER CHEESE 2 boxes of frozen chopped broccoli 2 eggs (or 3 egg whites) Onions, garlic, pepper, herbs to taste 3 Breadsticks, crumbled Mix all ingredients together.  Pre-heat oven at 350 degrees.  Spray the pan with Pam.  Bake for 45 minutes.  1/8 of Quiche = 1 lunch.   "FRIENDSHIP" Low-fat PINEAPPLE COTTAGE CHEESE 12 ounces low-fat, low-salt low-fat "FRIENDSHIP" brand cottage cheese with Pineapple a few drops of vanilla extract 4 mint leaves to garnish Stir all the ingredients together and refrigerate.  Pour into four tall parfait glasses and garnish with mint leaves.  Serves four.   CHOCOLATE PUDDING 1/2 cup cooked cauliflower - drain well -cut up  2 teaspoons unflavored gelatin (set aside for end of recipe) 11/3 cup of water (put aside 2 teaspoons from this) 1/3 cup Chocolate Alba Milk Powder 1 teaspoon vanilla extract 1 teaspoon liquid sweetener 1/2 teaspoon rum extract Blend all the above ingredients except gelat9in and 2 tablespoons of water at high speed for 5 minutes. Take 1/4 cup water in saucepan and dissolve the gelatin in it. Put on low flame untiol completely dissolved. Pour dissolved gelatin into blender and blend together with mixture. It Should come out the coinsistancy of cooked pudding. Refrigerate. (Gets firmer as it cooks. LORI'S CHICKEN RECIPES CHICKEN RICOTTA 8 ounces chicken cutlets, sliced thin 4 ounces part skim ricotta cheese 1-1/2 tablespoons grated part-skim mozzarella cheese 1 tablespoon grated parmesan cheese 1 small onion, chopped mushrooms (optional) green peppers (optional) Mix ricotta cheese, mozzarella, and parmesan cheese and chopped onions. Put 1 heaping teaspoon of cheese mixture in chicken cutlet. Roll up and secure with a toothpick. Brown rolled chicken cutlets and garlic in a teflon coated pan, turning once. Then pour one cup of low salt tomato juice (seasoned to taste) and simmer approximately 45 minutes. Put mushrooms and green peppers in (if desired) fpr last 10-15 minutes. Makes 2 servings. ITALIAN CHICKEN WITH VEGETABLES 2 whole chicken breasts, skinned and boned (4 halves cubed) 2 medium carrots, cut into strips 1 cup frozen broccoli florets 1 cup scallions. trimmed and thinly sliced 1 medium zucchini, thinly sliced Herbs and spices to taste 3 tablespoons olive oil Heat oil in a heavy 9-inch skillet over a moderate heat. Add the chicken to the skillet. Cook, stirring, over high heat for 4 minutes, or until the chicken is no longer pink. Add the vegetables, herbs and spices to the skillet. Cover. Cook until vegetables are al dente and chicken is done. Serves 4. MANHATTAN CLAM CHOWDER 1 cup chopped carrots 1/2 cup chopped celery 1/2 cup chopped diced turnips 1/4 cup chopped onions 1 cup boiling water 1 (16 ounce) can of low-salt tomatoes 1/8 teaspoon dried thyme 1/8 teaspoon pepper 8-ounce can minced clams (drained well) Add the carrots, celery, turnips and onions to the boiling water. Cover and simmer until vegetables are tender, about 10 minutes. Break up large pieces of tomatoes. Add tomatoes, thyme, pepper and clams to the cooked vegetables and simmer about 10 minutes, covered. Makes 4 servings of one cup each. HAWAIIAN TURKEY LOAF 10 ounces ground white meat turkey 1 large can of crushed pineapple in its own juice (include the juice) 1 large green pepper, diced 1 can of mushrooms, drained and rinsed 1 tablespoon mustard Garlic Powder, onion flakes, parsley flakes (to taste) Mix all of the ingredients in a mixing bowl. Place in baking dish. Bake for one hour at 350 degrees until top has a light brown crust. Makes 2 dinner portions. EGG NOG 1/3 cup water 1/3 cup instant nonfat dry milk 1/4 teaspoon rum extract 1/2 teaspoon vanilla extract A dash of Nutmeg 4 ice cubes 1 packet sweetener Mix all the ingredients in a blender. Makes one serving. NOODLE PUDDING 1 can (20 OZ.) fruit cocktail in own juice-drained 1 lb. medium width noodles (no-yolk, flat) 1/4 cup unsweetened apple juice 3 teaspoons vanilla extract 6 egg whites (beaten with mixer) 1 pint plain no-fat yogurt handful of raisins cinnamon 1 can (20 OZ.) fruit cocktail in own juice-drained 1 lb. medium width noodles (no-yolk, flat) 1/4 cup unsweetened apple juice 3 teaspoons vanilla extract 6 egg whites (beaten with mixer) 1 pint plain no-fat yogurt handful of raisins cinnamon 1- cool noodles and strain and set aside 2-pour all dry ingredients into a bowl and mix 3-Let stand in the bowl 4-Add rest of ingredients except egg whites and cinnamon 5-Beat egg whites into snowy peaks 6-Fold egg whites into mixture 7- Spray large baking pan with Pam 8- Pour mixture into pan and sprinkle cinnamon on top 9-Place in preheated oven for 1 hour at 350 degrees i0-Serve hot or cold SQUASH AND APPLES MEDLEY 1 Butternut squash (1-1/2 to 2 lbs.) 3 apples (peeled and diced) 1 lb. midget carrots 1 Butternut squash (1-1/2 to 2 lbs.) 3 apples (peeled and diced) 1 lb. midget carrots Steam the vegetables until soft. Scoop out the insides of the squash. Mash the carrots, apples and squash in a baking dish. Sprinkle with cinnamon and lemon juice if desired. Bake in a 350 degree oven for ten minutes. BAKED FILLETS WITH SCALLIONS 4 fish fillets (1-1/2 lbs.) Juice of 1/2 lemon 2 scallions, thinly sliced 1 medium tomato,coarsely chopped 1/4 teaspoon basil 1 carrot, sliced thin pepper to taste 1 celery stalk (chopped) and leaves Preheat oven to 375 degrees. Arrange fish on a sheet of aluminum foil in a single layer. Squeeze lemon juice on fish; then top with scallions, tomato, celery, leaves and carrot. Season with basil and pepper. Fold aluminum into an envelope around fish and vegetables. Bake for 25 minutes or until fish is done and flakes easily. Serves 4. RICOTTA CHEESE CALZONES 1 cup Ricotta Cheese (Lowfat) 2 oz. part skim mozzarella cheese, shredded 1 tablespoon parmesan cheese 1 teaspoon oregano 1 clove garlic, minced 1 cup canned tomato sauce (low salt) 1/2 small onion diced teaspoon 1 large pita cut in half (2 pieces) Blend Ricotta Cheese, parmesan, and 1 oz. mozzarella. Saute onion and garlic in tomato sauce. Divide Racotta Cheese mixture equally into pita halves. Divide sauteed mixture evenly on top of Racotta Cheese in pita halves. Sprinkle balance of mozzarella on top of pitas. Brace them upright in a narrow baking pan. Bake uncovered for 15 minutes at 350 degrees. Makes 2 servings. (Increase recipe proportionately for more servings.)     GOPANATINA Hot or Cold Antipasto Hot or Cold Antipasto   1 medium eggplant - cubed 3 stalks of celery - diced 1 large onion - sliced 1 fresh tomato - sliced 1 tablespoon capers 1/4 cup red wine vinegar Black olives to garnish (optional) 2 tablespoons olive oil Put eggplant, oil, tomato, capers, onion and celery in skillet. Keep stirring ingredients until the eggplant is soft. Add 1/4 cup red wine vinegar. Serve with black olives. SAUERBRATEN TURKEY PATTIES 1 lb. ground lean turkey 1 cup cooked cauliflower, mashed 1 tablespoon dehydrated onion flakes Mix together ingredients. Divide into fourths. Shape into patties. Brown on both sides in hot, heavy skillet. Remove and set aside. In same pan combine the following ingredients: 1/2 cup vinegar 1/2 cup water 5 cloves 2 bay leaves 1/2 cup tomato juice Simmer sauce rapidly for about 15 minutes. Add turkey patties and simmer 3 minutes. Serve with sauce. Makes 3 dinner servings. CREAM OF SHRIMP SOUP with DILL 1-1/2 lbs. boiled shrimp (shelled, deveined and cut into diced pieces) 1 lb. cucumber cut into small pieces (about 2 cups) 1 tablespoon finely chopped dill 1 quart buttermilk 1 tablespoon mustard 1-1/2 lbs. boiled shrimp (shelled, deveined and cut into diced pieces) 1 lb. cucumber cut into small pieces (about 2 cups) 1 tablespoon finely chopped dill 1 quart buttermilk 1 tablespoon mustard Put the mustard into a mixing bowl and add the buttermilk, stirring. Add the remaining ingredients. Simmer for one half hour or chill, (if you prefer recipe cold.) Makes 6 servings.   MICROWAVE RICE PUDDING 1 pkge. Jell-O sugar-freevanilla pudding (3,4 ounce box;cook and serve; not instant) 2-1/2 cups skim milk 1/2 cup uncooked Premium Minute Rice 1 teaspoon vanilla 1/2 teaspoon cinnamon Mix together all ingredients in an 8-cup microwaveable bowl. Place in microwave and cook on high for 6-8 minutes, stirring every 2 minutes, until mixture comes to a full boil. Cool to room temperature. Makes 4 servings. MICROWAVE SALMON STEAKS with CUCUMBER SAUCE 1lb. Salmon Steaks or fillets (about 1 inch thick) 1/4 cup Plain Yogurt 1/4 cup finely chopped peeled cucumber 1 green onion thinly sliced Place salmon Steaks on a paper towel-lined, microwave-safe baking dish. Cover with a paper towel. Microwave on high for 3-1/2 or 4-1/2 minutes or until salmon flakes easily, rotating dish. Set aside. Combine yogurt, cucumber and green onion in a small bowl. and spoon over salmon. Garnish with parsley. Serves two.   SPAGHETTI SQUASH CAKE 2 cups of cooked spaghetti squash 1/2 cup flour 1/2 cup sugar or 10 packets of Sweet and Low 1/4 teaspoon baking powder 1/2 teaspoon vanilla extract 1 teaspoon coconut extract 2 eggs or 6 egg whites 1 can evaporated skim milk (12 ounces) Mix all ingredients (except squash) in a blender. Add spaghetti squash a little at a time until blended. Preheat oven to 350 degrees. Spray a 10-inch pan with non-stick spray. Pour mixture into sprayed pan. Place in oven for 45 minutes to one hour. When inserted knife comes out clean, cake is finished.
CLASSIC RECIPES SMOOTHIE DESSERT MIX THE FOLLOWING INGREDIENTS IN A BLENDER UNTIL SMOOTH. FEEL FREE TO EXPERIMENT, ADDING A TOUCH OF VANILLA, CINNAMON, OR YOUR OTHER FAVORITE FLAVORS TO TASTE. 1 cup fat-free milk 1/2 frozen banana or 1/2 cup frozen mango slice 1 teaspoon sugar 1 cup frozen fruit. (We recommend strawberries, pineapple chunks, or blueberries.) BLACK FOREST CAKE (NO BAKE) 8 "New You" fudge chip cookies 1 can Comstock lite Cherry Pie filling 1 small box sugar-free Cherry Jello Pam Crush fudge chip cookies in pyrex dish sprayed with pam. Use fingers to make crust. Spoon cherry pie filling over crumbs. Dissolve box of Cherry Jello (or any other flavor) in one cup of water. Let stand until Jello cools to room temperature. NO-NOODLES LASAGNA 6 medium zucchini (about 2 pounds) 32-ounce can of tomato sauce (no salt added) 2 garlic cloves, minced Onion flakes, oregano, basil to taste 1 teaspoon dried Italian hereb blend, crushed 16 ounces no-fat ricotta cheese mixed with 3/5 cup chopped parsley 4 ounces no-fat mozzarella cheese, shredded 1 tablespoon grated Parmesan cheese Steam whole zucchini, (with skin on) for five minutes. Cool and cut lengthwise into 1/2-inch thick slices. Combine tomasto sauce with garlic, oregano, basil, onion flakes and Italian herb blend. Coat two-quart shallow casserole with Pam. Make a layer of sauce, zucchini slices, ricotta cheese and mozzarella cheese. Then repeat layers ending with mozarella . Sprinkle with Parmesan cheese and bake in preheated 400-degree oven for 20 minutes. Serve with mixed green salad and fruit for dessert. Serves 6. GRILLED VEGETABLES KABOBS 1 large eggplant, sliced 1/4-inch thick and quartered 12 cherry tomatoes 2 large zucchini, blanched and sliced 1-inch thick (unpeeled) 6 whole garlic cloves 1 large red bell pepper, cut in 1/2-inch slices 1 large yellow bell pepper, cut in 1/2 inch slices 12 fresh whole basil leaves Marinade for grilled vegetables: 1/2 cup olive oil 1/4 cup wine or balsamic vinegar 1/4 cup minced onion 1 clove garlic, crushed 1 tablespoon crumbl4ed dried oregano Freshly ground poepper to taste Marinate eggplant, tomatoes, zucchini and onions covered and refrigerated, up to 8 hours. Soak 8 wooden skewers in water (to cover) at least 30 minutes before cooking. thread each skewer with a single type of vegetable. Brush kebabs with marinade; grill, turning often until vegetables are lightly charred. Remove vegetables from skewers; mix together in a large bowl and serve. Serves 4. HAWAIIAN TURKEY LOAF 10 ounces ground white meat turkey 1 large can of crushed pineapple in own juice (include the juice) 1 large green pepper, diced 1 can of mushrooms rinsed and drained 1 tablespoon of mustard Garlic powder, onion flakes, parsley flakes (to taste) Mix all of the above ingredients in a mixing bowl. Place in baking dish. Bake for 1 hour at 350 degrees until top has a light brown crust. Makes 2 dinner portions. MINESTRONE SOUP 28 oz. can of tomatoes (low salt) 22 carrots 2 stalks of celery Three 20 oz. bags of frozen vegetables Handful of elbow macaroni (optional) 84 ounces of water Pepper, garlic, onion. seasonings to taste Cook all together for 1-1/2 hours. Add macaroni last half hour of cooking. To thicken, remove vegetables, puree in blender and put back in soup. CAULIFLOWER SOUP One 46 0z. defatted chicken broth 1 large onion *Two 20 oz. bags cauliflower Put all ingredients into a pot & cook 15-20 minutes until cauliflower is soft. (Add a pinch of baking soda when it comes to a boil to remove gas.) Let cool, then put into a blender to puree. * Can be made with zucchini or broccoli. SPINACH QUICHE 15 ounces of skimmed Ricotta Cheese 10 ounces of shredded part-skim Mozzarella cheese 2 boxes of frozen chopped spinach - defrosted and wring out 3 eggs or 6 egg whites - beaten Mix all of the ingredients together. Pre-heat oven to 350 degrees. Spray the pan with cooking spray. Bake for a half-hour. One quarter of the pie equals a luncheon portion. HOLIDAY POTATO PUFFS 8 medium potatoes 4 tablespoons chicken broth, low fat. low salt 2 medium size onions 6 mushrooms 1 egg parchment paper Boil potatoes until soft. While potatoes are cooking, brown onions and mushrooms in chicken broth (add a little extra as needed). When potatoes are soft, drain in colander for 10 minutes to remove water. Mash potatoes and add onions, mushrooms and left over chicken broth. Wet hands and make into patties. Cover Teflon baking sheet with parchment paper. Bake potatoes at 350 degrees for approximately 15 minutes on each side until browned. CHICKEN PARMIGIANA 1 20-oz. can of low sodium tomato puree 6 0z. chicken cutlets, boned and skinned Grated Parmesan cheese Basil, garlic powder, oregano (to taste) Shredded no-fat Mozzarella cheese "New You" plain breadcrumbs 2 egg whites Dip cutlets in egg whites and breadcrumbs. Let set in refrigerator for 30 minutes. Spray cookie sheet with Pam. Brown breaded cutlets in 400 degree oven, 10 minutes on each side. Place browned cutlets in baking dish. Drizzle tomato puree over cutlets. and sprinkle with basil, oregano and garlic powder. Sprinkle with Parmesan cheese and Mozzarella cheese. Bake 50 minutes at 350 degrees. Serves 2. PINEAPPLE-LEMON CHICKEN 1 (20 oz.) can sliced pineapple (no sugar added) 1 clove garlic, crushed 1 teaspoon cornstarch 1 teaspoon rosemary, crumbled 3 whole chicken breasts, skinned, split 1 small lemon, thinly sliced 2 teaspoons pepper Drain pineapple. reserving juice. Combine juice with garlic, cornstarch, pepper and rosemary. Arrange chicken in shallow baking dish and broil lightly until browned. Pour sauce over chicken. Bake at 400 degrees for 30 minutes. Arrange pineapple and lemon over chicken; spoon sauce over all. Bake 5 minutes more. Makes 6 servings. MOCK POTATO SALAD 1 large head of cauliflower 1/2 cup chopped celery 4 hard boiled eggs 1/4 cup chopped red peppers Steam the cauliflower until tender-firm. Rinse in cold water. Place in a bowl, and add the rest of the ingredients. Dressing 1 cup plain no-fat yogurt 1/2 teaspoon parsley dash of onion and garlic powder 2 teaspoons wine vinegar 1 tablespoon mustard 1 package sweetener (optional) Black pepper to taste Mix the dressing in a bowl; pour over the cauliflower. Serves 4 to 6. COLORFUL SALAD 1 large red bell pepper, cored, seeded, cut into thin strips 1 large yellow bell pepper (same as red pepper) 1 cup broccoli florets (steamed al dente) 2 cups chopped spinach or baby spinach leaves (steamed) 1 cup cherry tomatoes 1/2 cup minced onion or scallions 1/2 cup chopped basil 1-1/2 teaspoons olive oil 1/2 cup fat-free yogurt 1 tablespoon balsamic vinegar 1/2 teaspoon Dijon mustard 1 garlic clove, minced 1/4 teaspoon pepper In a large bowl combine broccoli, spinach, cherry tomatoes, peppers, onions and basil. Toss gently. In a cup stir together oil, yogurt, vinegar, mustard, garlic and pepper. Pour over salad just before serving. Toss gently, but well. Makes 4 servings.
RISOTTO PRIMAVERA 1 teaspoon olive oil 1/2 cup chopped onion 1 garlic clove, minced 2 celery ribs, sliced 1/2 cup green bell pepper, minced 1-1/2 cup low-sodium, defatted chicken broth 1/2 cup rice In a small saucepan, heat olive oil. Add onion, garlic, celery, and green pepper. Cook over medium heat, stirring occasionally, 5 minutes. Add chicken broth and rice, and bring to a boil. Reduce heat to low, cover and cook 5 more minutes or until rice is tender and broth is absorbed. CREAMY ITALIAN ICES 1 20-ounce can crushed pineapple and juice (no sugar added) 1 12-ounce container frozen pineapple juice concentrate (without water) 1 15-ounce container non-fat yogurt 1 capful of vanilla extract Mix all the ingredients together in a large bowl. When smooth, pour into a 12-cup muffin tin, lined with paper cups. Makes 12 cups, plus one 18-ounce glass. SOY BEAN BURGERS 1 15-1/2 ounce can of soy beans, drained and rinsed 1 small onion, finely grated or chopped 4 egg whites, lightly beaten 1/2 cup "New You" bread crumbs 1 tablespoon Tamari sauce 1 tomato, skinned and put through a blender until smooth Preheat oven to 350 degrees. Mash the soybeans. In a large bowl combine all ingredients. Using a small ice cream scooper, measure out patties of mixture onto a lightly oiled baking sheet. Flatten each scoop slightly . Bake 25 minutes; turn and bake 15 minutes longer until brown. Makes 4 servings. BAKED FISH FILLETS 1 lb. fish fillets 4 teaspoons olive oil 1/2 cup skim milk 1/4 teaspoon black pepper 2 tomatoes, sliced 2 onions sliced 1-1/2 tablespoons chopped parsley Place the fish in a casserole greased with olive oil; pour remaining oil over fish. Pour on the milk, and sprinkle with pepper. Layer the tomatoes and onions on top. Cover and bake in a 350 degree oven for about a half-hour, or until fish is done. Garnish with chopped parsley. Serves 4. CHOCOLATE PIE 1 three-ounce box of sugar-free Jello Chocolate pudding (not instant) 8 New You low-fat cookies - crumbled 1 banana Arrange cookies in a nine-inch pie dish. Prepare the pudding according to package directions with skim milk. Pour the pudding over the cookies. Refrigerate until set. Before serving, slice a banana diagonally and place it over the pudding. One quarter of the pie equals one glass of milk and a fruit.
APPLE BETTY CRUMBCAKE 7 apples, cored, sliced and peeled 7 "New You" Oat Bran cookies (crumbled) Sprinkling of cinnamon Place sliced apples in a Pam-sprayed baking dish, covering the bottom. Crumble the Oat Bran cookies over the apples. Sprinkle the cinnamon on top. Bake in a 350 degree oven for 45 minutes or until crumbcake is brown on top. TURKEY STUFFED PEPPERS 16oz. ground turkey (lean white turkey) 5 large bell peppers 1 pkge. mixed frozen vegetables (chopped, uncooked) 1 egg (or two egg whites) 4-5 New You Breadsticks (crumbled) 1 tomato chopped or 1 tsp. tomato paste Season to taste (Pepper, garlic powder, oregano). Mix together and divide equally into portions. Stuff peppers and cook in tomato puree or crushed tomatoes until tender about 1-1/2 hours over medium heat. Serves 5 dinner portions. SAVORY BAKED CHICKEN (or FISH FILETS) 1-1/2 cups celery, chopped 4 chicken cutlets or fish filets (1-1/2 pounds) 1/4 teaspoon leaf rosemary, crumbled 1/4 teaspoon pepper 1/2 teaspoon paprika 1 meium size tomato, sliced 1/2 cup chopped scallions, including greens 1/4 cup white wine or wine vinegar Sprinkle celery in shallow baking pan. Arrange chicken cutlets, (or fish filets), over celery, slightly overlapping. Sprinkle with rosemary, pepper, and paprika. Top with tomato and scallions. Add wine or vinegar. Bake in preheated oven at 350 degrees for 25 minutes. Makes 4 dinners. CHEESE-STUFFED MUSHROOMS 2 dozen large fresh mushrooms 1/2 cup sliced onion 1 tablespoon olive oil 4 tablespoons low-fat cottage cheese 2 tablespoons "NEW YOU" breadcrumbs herbs to taste Wash and dry the mushrooms. Reserve the caps; remove the stems and chop fine. Saute the stems and onions in the oil, then combine with the cheese, bread crumbs, and herbs. Stuff into the caps, and bake in a 425 degree oven for 10-12 minutes. Each mushroom is only 15 caloiries! NEW YOU STRATEGIES ***Have breakfast every day. (Breakfast eaters are thinner than those who eat later in the day.) ***Never eat on the go. ***Save some of your dinner---the salad or dessert---to eat after dinner. ***Take smaller servings. Cut the piece of cake in half. ***Don't put serving dishes on the table. You'll have to get up for seconds, so you will think twice about it. *** Don't choose frozen dinners with added fat, salt , sauces and trimmings. Instead select simple frozen entrees and team these with fresh salad and a fruit. "NEW YOU" COOKING TIPS ***Cut away all the visible fat from meat and poultry and remove the skin. ***Always broil, grill, bake or steam rather than fry food. ***Don't bread foods or cook them in batter. Refrigerate soups, stews and sauces overnight before using; skim off fat and discard. ***Use no-stick pans or a vegetable-oil spray rather than butter for cooking. ***Use skim milk in place of whole milk in recipes and cut the sugar in half, (or use unsweetened applesauce instead). ***Use plain no-fat yogurt instead of sour cream.