1 1/2 cups rice 3 cups water 8 oz. lean ham (95% fat free) cubed 8 oz. turkey chorico, skinned and chopped into bit size pieces (do not use regular chorico) 1/4 tsp. garlic powder or 1/2 tsp. fresh minced garlic 1 medium onion, chopped coarsely (optional) 1/4-1/2 tsp red pepper flakes (optional) 1/2 tsp. thyme Combine all of the ingredients listed above in a large pot. Cover and bring to a boil over high heat. Reduce heat and simmer for 15 minutes, or until rice is nearly done.

Add: 2 cans black eye peas, rinsed and drained.

1 green pepper, diced (optional) Continue cooking over low heat until rice is done and liquid is nearly all absorbed.

Makes about 11 cups Per 1 cup serving: 217 Calories, 3g Fat, 12g Protein, 14 mg Cholesterol, 652mg Sodium, 6g Fiber.

For a lower sodium version, use dried black-eyed peas, rather than canned peas, and cook them without salt.

*** BAKING POWDER BISCUITS 2 cups flour 3 tsp. baking powder 1/2 tsp. salt 2 tbsp. sugar 3 tbsp. vegetable shortening 1/2 cup milk Mix flour, baking powder, salt and shortening together.

Add milk. Mixture should be stiff.

Roll out and cut into biscuits.

Makes 6 biscuits. Per Biscuit: Calories 239; Protein 5g; Carbohydrate 38g; Cholesterol 1mg; Fat 7g; Sodium 623mg *** BANANA FRITTERS 1/2 cup flour 1/2 tsp. baking powder 1/4 tsp. salt 2 tbsp. sugar 1/4 tsp. cinnamon, nutmeg 1 egg white 3 tbsp. nonfat powdered milk & 3 tbsp. water or 1/4 cup skim milk 1 cup mashed bananas Blend powdered milk with water.

Sift together dry ingredients.

Beat egg white, add milk and dry ingredients.

Incorporate mash bananas.

Coat frying pan with nonfat cooking spray. Drop 2 tbsp mixture for each fritter. Cook fritters on both sides till golden brown.

Makes approx. 6 medium size fritters. Calories 100; Protein 3g; Carbohydrate 22g; Fat trace; Cholesterol trace; Sodium 134mg *** STEWED PRUNES 1 lb. pkg. prunes Water to cover prunes 2-4 tbsp. sugar 1 strip orange rind 1/4-1/2 tsp. or 1/2 stick cinnamon Soak prunes overnight or approx. 1 hour Simmer prunes until tender Add sugar, cinnamon and orange rind. Simmer for 5 minutes. Chill and serve.

Makes 6 servings. Calories 196; Protein 2g; Carbohydrate 51g; Fat 0; Sodium 3 mg; Fibre 7g *** TURN CORNMEAL 3-4 okra slices 1 1/2 cups water 1/2 tsp. salt 1 cup cornmeal 1-2 tbsp. margarine Cook okra in boiling salt water till tender.

Stir in margarine and cornmeal.

Stir mixture constantly until thick and smooth.

Turn cornmeal mixture into a well buttered bowl and form into a ball.

Cool slightly. Slice and serve with fish or Creole sauce.

Makes 3-4 servings. Calories 250; Protein 5g; Carbohydrate 39g; Fat 8g; Cholesterol 0; Sodium 447mg Tasty food for a healthy body JOHNNY BREAD 2 cups flour 2 tsp. baking powder 1/4 tsp. salt 3 tbsp. sugar 3 tbsp. oil 3 tbsp. nonfat powder milk & 3 tbsp. water Sift all dry ingredients in a bowl.

Add oil and milk. Add enough liquid to make a soft dough.

Roll out dough to 1/4'' thickness. Cut cakes 1 1/2 in diameter.

Spray pan with nonfat spray and fry until golden on both sides.

Makes 10. Calories 147; Protein 3g; Carbohydrate 23g; Fat 5g; Cholesterol 0; Sodium 119mg *** CORNMEAL CEREAL 2 cups skimmed milk or 1/4 cup nonfat powder milk & 1 3/4 water 1/2 tsp. salt 2 1/2-3 tbsp. sugar 1/4 cup cornmeal 2 tsp. vanilla extract 1/4 cinnamon, nutmeg Combine milk, salt, sugar and cornmeal in a pot.

Place pot on stove at medium heat.

Stir continuously as mixture thickens. Bring to gentle boil. Add vanilla and stir.

Remove mixture from stove. Add cinnamon and nutmeg. Stir briskly. Cool cereal slightly.

Makes 2 servings. Calories 225; Protein 10gm; Carbohydrate 44gm; Fat 1g; Cholesterol 5mg; Sodium 662mg Delicious reduced fat recipes FRIED CABBAGE AND POTATOES Approx. 4 slices cabbage sliced thinly 1 large potato sliced thinly 4 strips back bacon pinch of pepper 3-4 tbsp. water Cut out as much fat as possible from bacon.

Put bacon in a fry pan. Fry at medium heat until brown. Remove bacon from pan.

Put potatoes and cabbage in fry pan and fry gently with little water. Stir occasionally to prevent sticking.

Add pepper and water. Return bacon to the pan and place on top of vegetables.

Cover and steam vegetables until tender.

Makes 1 serving. Calories 420; Protein 15gm; Carbohydrate 63gm; Fat 13g; Cholesterol 21mg; Sodium 461mg.

*** CORN BREAD 1 cup cornmeal 1 cup unbleached or all-purpose flour 5 tsp. baking powder 1/2 tsp. salt 1 cup skim milk 2 egg whites, slightly beaten 1 tsp. oil of choice Variation: for a sweeter bread, add 1/4 cup sugar.

Preheat oven to 425F (220C). Combine cornmeal, flour, baking powder and salt in a medium-size bowl. Add milk and egg whites; stir well. Heat a 9-inch iron skillet or ovenproof pan over medium-high heat. Add oil; while this is heating, mix batter. Pour batter into hot skillet. Bake 20 minutes or until golden brown. Serve warm.

Yield: 8 (3-1/2-inch) wedges 1 serving contains: Calories 142; Protein 5gm; Fat 1gm; Cholesterol 1mg; Carbohydrate 28gm; Fibre trace; Sodium 363mg *** LESS FAT POTATO SALAD 4 lbs. potatoes 1/2 green pepper, finely chopped (optional) 1/2 red pepper, finely chopped (optional) 1/2 cup chopped onion (optional) 1 1/2 cups green peas, canned or cooked from frozen 4 hard boiled eggs, cooled and chopped DRESSING 8 oz. low-fat cottage cheese (use 1% milkfat if available) or 8 oz. low-fat plain yogurt 3/4 cup reduced calorie mayonnaise 2 tbsp. dijon mustard (optional) 1/2 tsp. salt (optional) 2 tbsp. parsley flakes (crushed in hand as you add) 1 tsp. black pepper Peel, dice and boil potatoes until soft but firm enough to retain shape. Drain and cool.

Once potatoes are cool toss the first 6 ingredients in a large bowl. Using a blender or food processor, whip the cottage cheese until it looks smooth (note yogurt does not have to be whipped). Then add the mayo, mustard and spices an whip again until well blended. Stir into potato salad mixture. If you tend to like less "other stuff'' in your potato salad, reduce the pepper and peas by half. Makes 14 servings at least! Nutritional Analysis: Per serving (3 cup) Calories 200; Protein 7gm; Carbohydrates 30gm; Fat 6gm; Sodium 162gm