3 oz skinless, boneless chicken breast 11 -2 cups broccoli, cauliflower, red or green peppers, snow peas or bok choy, cut into bite-sized pieces 2 green onions, sliced into 1-inch lengths 1 cup sliced celery and mushroom, canned water chestnuts or bamboo shoots, if desired 1 tsp vegetable oil 1 tsp cornstarch mixed with 3 tbsp water or low-salt chicken broth Marinade 2 tsp light soy sauce 1 tsp sugar 1 clove garlic, chopped, or 1 tsp fresh ginger, chopped 2 tsp sherry 1. Slice meat into 1 -inch strips. Marinate for 10 minutes to overnight.

2. If using broccoli and-or cauliflower, pre-cook in microwave 5 minutes on high.

3. Heat oil in well-seasoned wok or nonstick pan on medium-high heat. Stir chicken until browned.

4. Add green onions and vegetables. Stir fry 4 minutes until heated through.

5. Add cornstarch mixture. Heat on high until sauce thickens and clears, about 1-2 minutes.

Yield: One full-meal serving. Serve with up to 11 cups rice. Beef round, pork tenderloin or tofu may be substituted for chicken.

Calories: 640.

Fat: 7 grams.

Sodium: 520 milligrams.

CHILI CON CARNE 3 15-oz cans kidney beans, drained 2 large onions, chopped 2 green peppers, chopped 2 lbs extra-lean ground beef (9 percent fat or less) or turkey (7 percent fat) 2 16-oz cans no-salt tomatoes 2 8-oz cans no-salt tomato sauce 1 tsp paprika 2 bay leaves, crumbled 2 tbsp chili powder 1. Spray a large kettle with non-stick cooking spray and brown meat.

2. Add remaining ingredients. Cover and simmer for 1 hour.

Yield: 3 quarts, or 12 one-cup servings.

Calories per serving: 250-beef, 230 turkey.

Fat: 10 grams beef, 8 grams turkey.

Sodium: 325 milligrams.

DOUBLE CHOCOLATE CUPCAKES 11 cups all-purpose flour 1 cup sugar 1 cup unsweetened cocoa 1 tsp baking soda 1 tsp salt 1 cup unsweetened orange juice 1-3 cup water 3 tbsp vegetable oil 1 tbsp vinegar 1 tsp vanilla extract 1-3 cup semi-sweet chocolate mini-morsels 1 tsp powdered sugar 1. Combine first five ingredients in a medium bowl. Make a well in centre of mixture.

2. Combine orange juice, water, oil, vinegar and vanilla. Add to dry ingredients, stirring just until moistened. Fold in chocolate morsels.

3. Spoon into foil- or paper-lined muffin pans, filling two-thirds full. Bake at 375 degrees for 12 minutes or until a wooden pick inserted in centre comes out clean. Remove from pans immediately, cool on wire rack. Sprinkle with powdered sugar.

Yield: 1 dozen.

Calories: 153 each.

Fat: 5.5 grams.

Sodium: 167 milligrams.