therapeutic dieting, spices are becoming increasingly important as a way to liven up dishes from which unhealthy elements are being reduced or eliminated.

The good news about spices is that, while providing a host of delicious flavours on their own or in combination, they add almost nothing to the dietary factors so many people are trying to avoid today: sodium, calories, fat and cholesterol.

As the following recipes devised by the American Spice Trade Association prove, it is possible to enjoy delicious dishes -- from hors d'oeuvres to desserts -- whilst controlling one's diet: LOW-CALORIE PARTY MEATBALLS IN "CREAM'' SAUCE 2 tbsp. instant minced onion 1 tsp. instant minced garlic Water 8 oz. ground lean beef 1 cup chopped fresh mushrooms 2 tbsp. fresh white bread crumbs 2 tsp. parsley flakes, divided 1 tsp. caraway seed 1 tsp. ground black pepper, divided 1 egg white 8 tbsp. evaporated skim milk, divided 1 tsp. cornstarch PRE-HEAT oven to 375 degrees F. Combine minced onion and garlic with 2 tbsp.

water; let stand 10 minutes to soften.

In a medium bowl, combine beef, mushrooms, bread crumbs, 1 tsp. of the parsley flakes, caraway seed, 1 tsp. of the black pepper, egg white, 2 tbsp. of the milk, 2 tbsp. water and onion and garlic mixture; mix well. Shape into 11 -inch meatballs. Place on a baking pan. Bake until cooked through, about 15 minutes.

In a medium saucepan, combine cornstarch with 6 tbsp. water, remaining 6 tbsp.

evaporated milk, 1 tsp. parsley flakes and 1 -tsp. black pepper; mix well.

Cook and stir until sauce is clear and thickened, about 3 minutes. Stir in meatballs; heat until hot. Yield: 16 meatballs. (27 calories, 20 mg sodium, 8 mg cholesterol per 1 meatball).

GREEK SPINACH DIP 1 10-oz. pkge. frozen chopped spinach, thawed 8 oz. plain, low-fat yoghurt 1 tsp. dill weed, crushed 1 tsp. onion powder PLACE spinach in a sieve; press out as much liquid as possible. In a medium bowl combine spinach with yoghurt, dill weed and onion powder. Cover and refrigerate. Serve with fresh vegetable sticks, if desired. Yield: 13 cups (54 calories, 77 mg sodium, 3 mg cholesterol per 1 cup.

TOMATO-TARRAGON DRESSING 11 cups chopped fresh tomatoes 2 tbsp. lemon juice 1 tbsp. water 1 tsp. paprika 3 tsp. onion powder 1 tsp. salt 1 tsp. garlic powder 1 tsp. tarragon leaves, crushed a pinch of ground black pepper PLACE place tomatoes, lemon juice and water in an electric blender. Blend until smooth. Add paprika, onion powder, salt, garlic powder, tarragon and black pepper. Blend until combined. Serve over salad greens, sliced tomatoes, chilled vegetables, cold fish, etc. Yield: 1 cup (5 calories, 69 mg sodium, and 0 mg. cholesterol per 1 tbsp).

NO-SALT HERB BLEND 4 tbsp. oregano leaves 4 tbsp. onion powder 4 tbsp. marjoram leaves 4 tsp. basil leaves 4 tsp. ground savoury 4 tsp. garlic powder 2 tsp. thyme leaves 2 tsp. rosemary leaves 1 tsp. sage leaves 1 tsp. ground black pepper IN a bowl, combine oregano, onion powder, marjoram, basil, savoury, garlic powder, thyme, rosemary, sage and black pepper. Crush a small amount at a time in a mortar with a pestle or with the back of a spoon. Spoon into a shaker or tightly covered container. Use over fish, chicken, salads, vegetables, etc.

Yield: 1 cup (5 calories, 1 mg sodium, 0 mg cholesterol per 1 tsp).

SPICED WHIPPED TOPPING 21 tbsp. ice water 21 tbsp. non-fat dry milk 1 tsp. lemon juice Pinch nutmeg POUR water into a medium bowl. Sprinkle with dry milk. Beat with an electric mixer at high speed until soft peaks form, 10 to 12 minutes. Add lemon juice and nutmeg; beat until stiff peaks form, about 5 minutes. Serve over cake.

Yield: 2 cups (9 calories, 13 mg sodium, 0 mg cholesterol per 1 cup).

MEDITERRANEAN FISH CHOWDER 1 quart water 1 cup instant minced onion 3 tsp. fennel seed, crushed* 1 tsp. instant minced garlic 1 tsp. salt 1 tsp. ground tumeric a pinch of ground black pepper 1 bay leaf 1 cup peeled potatoes, cut in 1 -inch cubes 1 cup sliced fresh carrots 1 cup sliced fresh zucchini 1 lb. fish fillets (flounder, cod, etc.) cut in 1-inch chunks 1 cup dry white wine * Use mortar and pestle or electric blender to crush seed.

IN a medium saucepan bring water to a boil. Add minced onion, fennel seed, minced garlic, salt, tumeric, black pepper and bay leaf. Reduce heat and simmer, covered for 15 minutes. Add potatoes. Simmer, covered for 15 minutes.

Add carrots. Simmer, covered, for 3 minutes. Add zucchini. Simmer, covered, until vegetables are tender, about 5 minutes. Remove 1 cup vegetables and broth to the container of an electric blender. Blend until pureed. Return to saucepan. Add fish and wine. Simmer, covered, just until fish turns opaque, about 1 minute. Remove bay leaf. Yield: 6 cups (118 calories, 253 mg sodium, 27 mg cholesterol per 1 cup).

HONEY AND LIME CHICKEN 1 cup dry sherry 1 cup lime juice 2 tbsp. honey 2 tbsp. ground cinnamon 1 tsp. ground ginger 1 tsp. garlic powder 1 tsp. grated lime rind 3 lbs. chicken parts To prepare marinade: Combine in a medium bowl sherry, lime juice, honey, cinnamon, ginger, garlic powder and lime rind. Remove skin from chicken. Prick chicken with fork tines. Add to marinade; turn to coat completely. Cover and refrigerate overnight.

To prepare chicken: Pre-heat oven to 350 degrees F. Place chicken in a single layer on a foil-lined baking pan. Brush with marinade. Bake, basting occasionally, until chicken is tender, about 50 minutes. Yield: 4 portions (251 calories, 80 mg sodium, 79 mg cholesterol per portion).

ORIENTAL BEEF WITH ANISE 1 lb. boneless beef chuck 1 tsp. garlic powder 1 cup water 1 tbsp. Worcestershire sauce 1 tbsp. dry sherry 1 tsp. anise seed, crushed* 1 tsp. sugar 1 tsp. ground black pepper * Use a mortar and pestle or place in a plastic bag and crush with a rolling pin.

TRIM as much fat as possible from beef. Sprinkle both sides of beef with garlic powder. In a heavy skillet brown beef on both sides in its own fat (if necessary add 1 tbsp. water to prevent sticking). Drain fat. Add water, Worcestershire sauce, sherry, anise seed, sugar and black pepper. Bring to a boil. Reduce heat and simmer, covered, for 30 minutes. Turn and simmer, covered, until meat is tender, about 30 minutes longer, adding additional water, if necessary. Chill meat in sauce. Remove fat. Thinly slice meat and reheat in sauce; serve hot. Yield: 4 portions (213 calories, 90 mg sodium, 58 mg cholesterol per portion).

BAKED CRANBERRY PORK CHOPS 4 shoulder pork chops (1 1 lbs.) 1 tsp. onion powder 1 can (16 oz.) jellied cranberry sauce 3 tbsp. water, divided 2 tbsp. light brown sugar 1 tsp. ground ginger a pinch of ground nutmeg 2 cups fresh carrots cut in thin strips (julienne) 1 tsp. cornstarch 1 tsp. parsley flakes PRE-HEAT oven to 375 degrees F. Sprinkle chops on both sides with onion powder; set aside.

In a medium saucepan heat cranberry sauce, 2 tbsp. of the water, brown sugar, ginger and nutmeg until cranberry sauce is melted, about 2 minutes. Place carrots in a 21 -quart casserole. Arrange pork chops over carrots. Spoon cranberry sauce mixture evenly over pork chops. Cover and bake until pork is thoroughly cooked, about 45 minutes. Remove chops to a serving plate. Scatter carrots over chops. Pour sauce remaining in casserole into a medium saucepan.

Combine cornstarch with remaining 1 tbsp. water; stir into saucepan. Cook and stir until sauce is clear and thickened, about 2 minutes. Spoon over pork chops. Sprinkle with parsley flakes. Yield: 4 portions (606 calories, 71 mg sodium, 97 mg cholesterol per portion).

PARSLEY, SAGE, ROSEMARY AND THYME BREAD 11 cups water 51 tbsp. unsalted butter or margarine, divided 1 package active dry yeast 2 tbsp. nonfat dry milk 2 tbsp. sugar 1 tsp. onion powder 1 tsp. ground white pepper 2 cups whole wheat flour 13 to 2 cups all-purpose flour (unsifted) 3 tbsp. parsley flakes 1 tsp. thyme leaves, crushed 1 tsp. sage leaves, crushed 1 tsp. rosemary leaves, crushed PRE-HEAT oven to 350 degrees F.

In a medium saucepan combine water and 1 cup of the butter. Heat over low heat until lukewarm (butter does not need to melt). Pour in the large bowl of an electric mixer. Add yeast, dry milk, sugar, onion powder and white pepper.

Beat at high speed for 2 minutes. At low speed beat in whole wheat flour until blended. With a wooden spoon stir in enough all-purpose flour (about 11 cups) to make a soft dough. Turn out onto a lightly floured board. Knead in enough flour (about 1 cup) so that the dough becomes smooth and elastic, about 5 minutes. Place in a lightly greased bowl; turn dough so that greased side is up. Cover lightly with a towel. Let rise in a warm place until double in bulk.

Punch dough down. On a lightly floured board roll dough into a 15 x 9-inch rectangle. Brush with remaining 11 tablespoons melted butter. Combine parsley flakes, thyme, sage and rosemary. Sprinkle herb mixture evenly over dough.

Roll up jelly-roll fashion starting from the narrow end. Place roll, seam side down, in a greased 9 x 5 x 21 -inch loaf pan. Cover lightly with a towel. Let rise until double in bulk, about 45 minutes. Preheat oven to 400 degrees F.

Bake until golden brown and bottom crust sounds hollow when tapped, about 45 minutes. If the crust begins to darken quickly, cover with aluminum foil.

Remove from pan, cool on a wire rack. Yield: 1 loaf or 15 1-inch slices. (152 calories, 8 mg sodium, 12 mg cholesterol per 1 slice).

CHINESE CHICKEN AND WALNUTS 2 tbsp. instant minced onion Water 1 lb. boned and skinned chicken breasts (cutlets) 1 tbsp. vegetable oil 3 cups shredded green cabbage 11 cups fresh tomato wedges 1 cup red pepper, cut into thin strips (julienne) 1 cup sliced canned water chestnuts 1 tbsp. cornstarch 1 tsp. ground ginger 1 tsp. sugar 1 tsp. paprika 1 tsp. salt 1 tsp. ground black pepper 2 tbsp. dry sherry 1 cup coarsely chopped walnuts COMBINE minced onion and 2 tablespoons water; let stand for 10 minutes to soften. Cut chicken into 1 -inch wide strips.

In a large skillet heat oil until hot. Add chicken and onion. Cook and stir until chicken turns white, about 4 minutes. Remove. Add cabbage, tomatoes, red pepper and water chestnuts. Cook and stir for 2 minutes.

In a small bowl mix cornstarch, ginger, sugar, paprika, salt, black pepper, sherry and 3 cup cold water. Stir into skillet. Cook and stir until mixture boils and thickens. Return chicken to skillet along with walnuts; heat until hot. Serve over steamed rice, if desired. Yield: 4 portions (285 calories, 361 mg sodium, 72 mg cholesterol per portion).

BAKED FISH PACKETS 2 tbsp. water 8 oz. fresh mushrooms, chopped 1 tsp. oregano leaves, crushed 1 cup dry white wine 1 tbsp. lemon juice 1 tsp. onion powder 1 tsp. salt a pinch of ground black pepper 4 fish fillets (4 oz. each) 1 tsp. parsley flakes 1 tsp. paprika 4 thin lemon slices PRE-HEAT oven to 400 degrees F. In a small skillet bring water to a boil. Add mushrooms and oregano. Cook and stir over moderate heat until tender, about 5 minutes. Add wine and lemon juice. Cook and stir until almost all of the liquid evaporates, about 2 minutes. Stir in onion powder, salt and black pepper; remove from heat. Lightly grease four 12-inch squares of foil. Place a fillet on each piece of foil. Top each with an equal portion of the mushroom mixture; sprinkle each with parsley flakes, paprika and top with a lemon slice. Draw edges of foil together and seal. Place on a baking sheet. Bake just until fish turns opaque, about 20 minutes. Yield: 4 portions (155 calories, 349 mg sodium, 43 mg cholesterol per portion).

HEARTY BAKED MACARONI 1 16-oz. can tomato puree (no salt added) 1 cup water 1 tsp. Italian seasoning, crushed 1 tsp. garlic powder, divided 8 oz. low-fat cottage cheese 1 tsp. onion powder 1 8-oz. pkge. elbow macaroni, uncooked 4 oz. part-skim milk mozzarella cheese, sliced PRE-HEAT oven to 350 degrees F.

In a small bowl combine tomato puree, water, Italian seasoning and 1 teaspoon of the garlic powder.

In another small bowl, combine cottage cheese, onion powder and remaining 1 teaspoon garlic powder.

Spoon into a greased 9 x 9 x 2-inch casserole one-third of the sauce mixture.

Top with one-half of the macaroni, all of the cheese mixture and one-third of the sauce. Repeat layering with remaining macaroni and sauce. Cover and bake for 1 hour. Uncover; top with mozzarella. Bake, uncovered, until cheese melts, about 5 minutes. Let stand for 10 minutes before serving. Yield: 6 portions (217 calories, 248 mg sodium, 14 mg cholesterol per portion).

TOMATO-ZUCCHINI CASSEROLE 11 tsp chili powder 1 tbsp. parsley flakes, divided 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. salt 1 tsp. ground black pepper 3 cups thinly sliced fresh zucchini 1 lb. fresh tomatoes, sliced 1 cup fresh white bread crumbs 1 tbsp. vegetable oil PRE-HEAT oven to 375 degrees F. In a small bowl combine chili powder, 11 teaspoons of the parsley flakes, garlic and onion powders, salt and black pepper.

In a lightly greased 6-cup casserole place half of the zucchini and tomatoes.

Sprinkle with half of the seasoning mixture. Repeat layers. Combine bread crumbs, oil and remaining 11 teaspoons parsley flakes. Sprinkle over vegetables. Bake, uncovered, until vegetables are tender, about 40 minutes.

Yield: 4 portions (86 calories, 99 mg sodium, 0 mg cholesterol per portion).

SPICED ORANGE CHIFFON PIE 3 cup graham cracker crumbs 1 tbsp. sugar 2 tbsp. vegetable oil 1 tsp. ground nutmeg, divided 1 envelope unflavoured gelatin 1 cup cold water 1 cup boiling water 1 tsp. sugar 1 6-oz. can frozen orange juice concentrate, thawed (undiluted) 2 tsp. lemon juice 2 egg whites 8 fresh orange sections PRE-HEAT oven to 375 degrees F. In a small bowl combine graham cracker crumbs, sugar, oil and 1 teaspoon of the nutmeg. Blend well with a fork. Using the back of a spoon, press crumb mixture firmly into a 9-inch pie pan to form crust. Bake for 8 minutes; cool.

In a large bowl, sprinkle gelatin over cold water; stir until gelatin is dissolved. Add boiling water, sugar and remaining 1 teaspoon nutmeg; stir until sugar is dissolved. Add orange juice concentrate and lemon juice; mix well. Chill until mixture begins to thicken, about 45 minutes. Add egg whites.

Beat until light and fluffy. Spoon into prepared pie crust. Chill until firm, about 3 hours. Garnish with orange sections. Yield: 6 portions (200 calories, 106 mg sodium, 0 mg cholesterol per portion).