Recipe Doctor: Elaine Magee MPH, RD

Favorite Rolled Sugar Cookies Get A Hearty-Healthy Makeover Before Valentines Day!

Q—Dear Recipe Doctor, have you ever developed a healthier rolled sugar cookie? I don’t believe I’ve seen one in the column and it would really come in handy through the year.

A—Your timing is perfect because I developed a new and improved rolled sugar cookie recipe this past Christmas. This is the recipe that keeps on giving because it comes in handy for any holiday. With Valentines Day approaching, you can use it to make personalized hearts for friends and family.

I used mostly whole wheat flour in this recipe and a combination of 1/2 cup each of whipped butter and less fat margarine instead of 2 sticks of hard butter or shortening. I reduced the sugar by a quarter cup and used a combination of a higher omega-3 egg and egg substitute instead of 2 eggs (although using 6 tablespoons of egg substitute and no eggs also works). I love that you can just roll these cookies out as soon as you mix the dough, they hold up well to decorating, and that they keep at room temperature for up to a week. Oh yes…and they taste great too!

Wheat Rolled Sugar Cookies
(With 50% less saturated fat and cholesterol, a third less total fat, 25% fewer calories, and three times the fiber!)

No need to refrigerate this dough…it’s ready to roll, cut and bake by the time you finish mixing. If your dough does seem too loose to handle though, just chill it in the refrigerator for an hour or so.

NOTE: If you are making the cookies with children who might be eating the dough raw, just use 6 tablespoons of egg substitute in place of the one egg and 2 tablespoons egg substitute called for.

Original Recipe contains 214 calories, 8 grams fat, 5 grams saturated fat, 38 mg cholesterol and only .5 gram of fiber per cookie.

Makes about 2 dozen 4-inch cookies

2 cups whole wheat flour
1 cup unbleached white flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup less fat margarine (with 8 grams fat per tablespoon)
1/2 cup whipped butter
1 3/4 cups granulated sugar
1 tablespoon pure vanilla extract
1 large egg, higher omega-3 if available
2 tablespoons egg substitute
1/2 cup powdered sugar (white flour can be substituted)

1. Preheat oven to 325-degrees. Line two baking sheets with parchment paper or coat nonstick cookie sheets with canola cooking spray.
2. In medium bowl, combine flours, baking powder and salt with whisk; set aside. Combine whipped butter, margarine, sugar and vanilla in mixing bowl by beating on medium speed with an electric mixer fitted with a paddle attachment until fluffy.
3. Beat in the egg and egg substitute. Reduce speed to low and gradually beat in flour mixture.
4. Lay a big sheet of wax paper on a flat surface and dust with powdered sugar. Roll a third of the cookie dough into a ball and then roll in the powdered sugar. Roll out dough to about 1/4-inch thickness, adding more powdered sugar as needed to prevent sticking. Cut out cookies with a 4-to-5 inch cookie cutter. Use a metal spatula to transfer cookies from the wax paper to prepared baking sheet.
5. Repeat this process with remaining dough, incorporating dough scraps with the next ball of dough.
6. Bake cookies until edges of cookies barely turn golden (about 15 minutes). Let cookies cool on wire rack. These cookies keep well at room temperature for up to a week!

Per cookie: 160 calories, 2.5 g protein, 26 g carbohydrate, 5.5 g fat, 2.3 g saturated fat, 1.5 g monounsaturated fat, 1.5 g polyunsaturated fat, 15 mg cholesterol, 1.5 g fiber, 129 mg sodium. Calories from fat: 31 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = 1 gram. Weight Watchers POINTS = 3.

Buttery but Light Blueberry Shortbread

Q—Dear Recipe Doctor, I am addicted to shortbread and I am begging you to make up a buttery but light shortbread recipe for me. PLEASE HELP!

A—I understand the affinity for shortbread and butter. I’m no Paula Deen though, so I whipped you up a shortbread dough using half whipped butter and half less fat margarine (which cuts the fat and saturated fat by a third without changing the flavor or consistency too much. I doubled the vanilla extract normally called for and substituted whole wheat flour for the majority of the flour (it really works well). To jazz this recipe up a bit, I added half a cup of dried blueberries—but you could use whatever dried fruit you like.

Even with 21% fewer calories, 33% less fat, half the saturated fat and cholesterol and double the fiber—the shortbread is still delicious.

Buttery but still Light Blueberry Shortbread
(With one-third less fat and half the saturated fat and cholesterol and double the fiber)

Original recipe contains 196 calories and 12 grams of fat, 7 grams saturated fat, 30 mg cholesterol and 1 gram of fiber per serving.

Makes about 16 wedges

1/2 cup whipped butter, room temperature
1/2 cup less fat margarine with no trans fat (8 grams fat per tablespoon)
3/4 cup powdered sugar
1 teaspoon vanilla extract
1/2 cup dried blueberries
1 cup whole wheat flour
3/4 cup unbleached white flour
1 tablespoon powdered sugar

1. Preheat oven to 325-degrees. Coat an 8-inch tart dish with scalloped edges (if available) with canola cooking spray; set aside.
2. In mixing bowl, using electric mixer fitted with the paddle attachment, cream whipped butter, margarine and 3/4 cup powdered sugar together on low speed until blended then increase to medium speed for about 20 seconds. On low speed, blend in the vanilla and dried blueberries. Continuing on low speed, slowly add both flours and beat only until combined.
3. Spread dough into prepared pan by dusting the top of the dough with a tablespoon of powdered sugar and then pressing with your fingers to evenly fill the pan. Bake for 30 minutes or until just light brown around the edges. Let cool about 15 minutes then cut into 16 wedges and serve!

Per serving:
154 calories, 2 g protein, 18.5 g carbohydrate, 8 g fat, 3.5 g saturated fat, 2.5 g monounsaturated fat, 2 g polyunsaturated fat, 10 mg cholesterol, 2 g fiber, 81 mg sodium. Calories from fat: 45 percent. Omega-3 fatty acids = .2 grams, Omega-6 fatty acids = 1.6 grams. Weight Watchers POINTS = 3

Easy But Elegant Appetizer For A Healthful Holiday Party

Q–Dear Recipe Doctor, do you have an appetizer recipe that is easy but can be served at more elegant functions?

A—It’s that wonderful time of year when we are attending all sorts of work and friend functions, many of which we are asked to bring an appetizer to. I like this recipe for Smoked Salmon Champagne Mousse because it calls for only a few ingredients and it’s an elegant departure from the party standards such as spinach dip, cheese balls and deviled eggs. I just pulled this dish together one day when I had an opened bottle of champagne and a package of lox in my refrigerator.

The mousse very low in calories and saturated fat because we are using fat free sour cream as the base for the mousse and the subtle flavor comes from smoke salmon and champagne. Each serving of mousse only contains 40 calories; almost zero saturated fat, and 100 milligrams of fish omega-3s. Serve it with a nice whole wheat crackers and this appetizer will contribute some fiber too.

Smoked Salmon Champagne Mousse

Makes 6 to 8 servings

1 teaspoon unflavored gelatin (from a 1/4-ounce envelope)
4 ounces lox or smoked salmon, coarsely chopped
1 cup fat free sour cream (light sour cream can be substituted)
2 tablespoons champagne (white wine can be substituted)

Garnish: Fresh dill for garnish (optional)
Serving: Whole wheat crackers or baguette slices

1. Place 3 tablespoons cold water in a small saucepan and sprinkle gelatin over the top. Let this mixture stand for 5 minutes. Gently heat mixture over low heat while stirring, just until gelatin dissolves. Set mixture aside.
2. In food processor bowl, combine salmon, sour cream, and champagne. Pulse briefly until mixture is smooth. With motor running, pour in the slightly cooled gelatin mixture and pulse just until combined.
3. Pour mixture into two 8-ounce serving bowls or into 6 to 8 individual appetizer cups. Cover each bowl or cup with plastic wrap and refrigerate until firm (at least 2 hours) Garnish mousse with fresh dill if desired and serve with whole wheat crackers or baguette slices.

Per serving (just the mousse) if 8 per recipe: 40 calories, 4 g protein, 5 g carbohydrate, .6 g fat, .1 g saturated fat, .3 g monounsaturated fat, .2 g polyunsaturated fat, 6 mg cholesterol, 0 g fiber, 320 mg sodium. Calories from fat: 13 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = .1 gram. Weight Watchers POINTS = 1

Easy Pumpkin Pie (without evaporated milk)

By Elaine Magee, MPH, RD

It’s that wonderful week in November when pumpkin pie and roast turkey are front and center on dinner tables throughout the country. And it’s probably the only time during the year when you buy the obligatory can of evaporated milk. I don’t know about you but I always shudder when I see and smell the evaporated milk as I’m pouring it into the mixing bowl.

With that in mind, I wanted to share an easy recipe for pumpkin pie I’ve developed that calls for fat-free half and half instead of evaporated milk, which is something I actually have in the refrigerator most of the time. The light pumpkin filling is made with one egg and 1/3 cup egg substitute instead of 3 eggs and 1 1/3 cups fat-free half and half replaces the can of evaporated milk. And a tablespoon and a half of brown sugar sweetens each serving.

You can make your own piecrust or purchase one that you like that is lowest in saturated fat and/or higher in fiber.

Easy Pumpkin Pie
(With 37% fewer calories, and over 45% less fat and cholesterol)
Original recipe contains around 395 calories, 17 grams fat, 5 grams saturated fat, 93 mg cholesterol per serving.

Makes 8 servings

1 homemade or store-bought pie crust made with whole wheat flour if possible

15 ounce can sold-pack pumpkin, unsweetened
3/4 cup dark brown sugar
1 tablespoon cornstarch
1/2 teaspoon salt
2 teaspoons pumpkin pie spice (or use 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon nutmeg)
1/4 teaspoon ground cloves
1 1/2 teaspoons pure vanilla extract
1 large egg, higher omega-3 if available
1/3 cup egg substitute
1 1/3 cup fat free half and half

Optional flavors: For added flavor add 1 1/2 teaspoons grated orange zest into the pie filling mixture or replace 2 tablespoons of the fat free half and half with dark rum.

1. Begin defrosting pie crust, bringing it to room temperature. Preheat oven to 325-degrees.
2. In large mixing bowl, combine pumpkin, brown sugar, cornstarch, salt, pumpkin pie spice, cloves, vanilla, egg, egg substitute, and fat free half and half by beating on medium speed for a minute or two.
3. Pour filling into piecrust and bake in center of oven until filling is set, the edge of the crust is golden brown and a knife inserted in center of pie comes out clean (about 50 minutes). If needed, you can add a pie crust ring or cover the edge of the pie crust with a strip of foil to prevent the crust from becoming too brown.
4. Let cool and refrigerate pie until ready to serve.

Per serving (using a store-bought whole wheat crust): 248 calories, 5.5 g protein, 38 g carbohydrate, 9 g fat, 4 g saturated fat, 2.5 g monounsaturated fat, 2 g polyunsaturated fat, 29 mg cholesterol, 4 g fiber, 340 mg sodium. Calories from fat: 33 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = 1.8 grams. Weight Watchers POINTS = 5

Fish For Breakfast? Try This Simple Salmon Frittata Recipe.

Q—Dear Recipe Doctor, I saw this recipe from The Barefoot Contessa for Smoked Salmon Frittata and it sounds wonderful but calls for butter, lots of eggs and heavy cream. Is there a way to make this light?

A—I love the idea of getting your daily dose of fish omega-3s first thing in the morning but the original recipe that was sent to me contains 15 grams of saturated fat and 405 milligrams of cholesterol. That would seem to cancel out any health benefits your body receives from the wonderful fish omegas.

But we can make a few ingredient switches and turn this fish frittata into a lighter dish with more than half the fat, saturated fat and cholesterol slashed. Fat free half and half is used instead of heavy cream, egg substitute is substituted for half of the eggs, and a teaspoon of canola or olive oil is used to sauté the onions instead of a tablespoon of butter.

Simple Salmon Frittata
Original recipe contains 357 calories, 28 grams fat, 15 grams saturated fat, and 405 mg cholesterol per serving.

Makes 4 servings

1/2 cup chopped sweet or yellow onion
1 teaspoon canola or olive oil
3 large eggs, higher omega-3 if available
1/2 cup egg substitute
1/2 cup fat free half and half
2 ounces (about 1/2 cup) crumbled goat cheese
4 ounces (a scant cup) broiled or cooked salmon, chopped (smoked salmon can be substituted)
2 tablespoons chopped chives or 3 tablespoons chopped green onions (white and part of green)
1 tablespoon chopped fresh dill (1 teaspoon dried dill)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Preheat oven to 350 degrees. Coat an 8 x 8-inch baking dish with canola or olive oil cooking spray.
2. In medium nonstick frying pay, sauté onion with canola oil for a few minutes.
3. In large mixing bowl, beat the eggs, egg substitute and fat free half and half until blended. Pour in goat cheese, cooked salmon, chives or green onions, dill, salt and pepper and sautéed onion all at once and gently stir with spoon to combine all of the ingredients.
4. Pour the mixture into the prepared dish and bake for about 40 minutes or until the frittata puffs nicely and a knife inserted in the center comes out clean. Cut into 4 portions and serve hot!

Per serving: 220 calories, 20 g protein, 6 g carbohydrate, 12 g fat, 5.3 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 190 mg cholesterol, .5 g fiber, 220 mg sodium. Calories from fat: 49 percent. Omega-3 fatty acids = .9 gram, Omega-6 fatty acids = .9 gram. Weight Watchers POINTS = 5

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

The Cream Puff Makeover Challenge

Q—Dear Recipe Doctor, I’ve seen you take on quite a few challenging dishes over the years but I’ve never seen you lighten a cream puff. Is this possible?

A—I’m up for the cream puff makeover challenge! I used a less fat margarine (8 grams fat per tablespoon) instead of butter and substituted whole-wheat flour for half of the white flour called for. In order to have the signature cream puff texture I had to use all the eggs called for but I switched to higher omega-3 eggs. And for a more uniform shaped cream puff, I baked the dough balls using a muffin pan. I even tried making these with a light margarine with plant sterols added (5 grams fat per tablespoon) and that worked out too.

These cream puffs worked well as a shell for pesto chicken salad and ice cream and fresh fruit and with 85% less saturated fat, half the total fat, and 33% fewer calories and cholesterol than the original recipe.

Wheat Cream Puffs
Original recipe contains 80 calories, 6 grams fat, 3.3 grams saturated fat, 66 mg cholesterol, and .2 grams of fiber per puff.

Makes 10 puffs

1/4 cup less fat margarine (with about 8 grams of fat per tablespoon and no trans fat) or a light margarine (with 5 grams of fat per tablespoon)
1/16 teaspoon salt
1/4 cup whole-wheat flour
1/4 cup unbleached white flour
2 large eggs, higher omega-3 if available

1. Preheat oven to 425 degrees. Coat the inside of 10 muffin cups with canola cooking spray.
2. In medium, nonstick saucepan, combine margarine, 1/2-cup water, and salt and bring to a boil over high heat, stir with wooden spoon so butter will melt quickly. Reduce heat to medium and stir in the flours. Continue to stir and cook mixture until the dough pulls away from the sides of the pan and forms a ball (about 30 seconds). Remove saucepan from the heat and let it cool for 1 minute. While dough is cooling, add your eggs to a small bowl and beat them lightly with a whisk or fork.
3. Add dough to a large mixing bowl and beat in the egg mixture, over medium-low speed, a little bit at a time. When all the egg is incorporated and the dough looks blended and shiny, drop heaping tablespoons of dough into the prepared muffins cups.
4. Bake for 25 minutes then remove the pan from the oven and turn the oven off. With a toothpick, poke a hole in each puff (to vent some of the steam) and return to the oven (the oven should still be turned off) for about 15 minutes.
5. When the puffs are completely cool, cut them in half horizontally with a serrated knife. You can fill the puffs with a seafood or chicken salad mixture or some light ice cream and fresh fruit.

Per puff: 53 calories, 2 g protein, 5 g carbohydrate, 3 g fat, .5 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 44 mg cholesterol, .5 g fiber, 61 mg sodium. Calories from fat: 50 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .8 gram. Weight Watchers POINTS = 1

Crab Cake Remake
(43% fewer calories, two-thirds less fat and saturated fat, and 38% less cholesterol)

Q—Dear Recipe Doctor, I found a Paula Deen’s recipe for crab cakes and I would like to try them but I don’t want to make them as rich as the original recipe. I have loved what you have done with Paula’s recipes before; will you take this one on?

A—Crab Cakes are one of my favorite foods! I’ve lightened a few over the years but it would be my honor to tackle Paula’s crab cakes. Instead of Ritz crackers, I used whole-wheat crackers but you could use reduced fat Ritz if desired. Instead of regular mayonnaise, I used 2 tablespoons light mayonnaise and 2 tablespoons fat free sour cream. I used egg substitute instead of an egg and made salt optional. The original recipe calls for a teaspoon, which will add 472 mg per serving just for the salt. And instead of pan-frying the cakes in 1/2 cup of peanut oil, I used 1/2-teaspoon olive or canola oil per cake for a total of 5 teaspoons of oil.

With these changes the still yummy crab cakes have almost half the calories and cholesterol and two-thirds less total fat and saturated fat. Now, if I can only cut the price of crab in half, these would be perfect!

Crab Cake Remake
Original recipe contains (if the crab cakes absorb 1/3 cup of the oil) 375 calories, 27 grams fat, 4.4 grams saturated fat, and 115 mg cholesterol per serving.

Makes 5 servings (2 crab cakes each)

1 pound crabmeat, picked free of shells
1/3 cup crushed whole-wheat crackers
3 green onions (white and part of green), finely chopped
1/2 cup finely chopped bell pepper (red, yellow, orange or green)
2 tablespoons light mayonnaise
2 tablespoons fat free sour cream
1/4 cup egg substitute
1 teaspoon Worcestershire sauce
1 teaspoon dry mustard
juice from 1/2 lemon
1/4 teaspoon garlic powder
1/4 to 1/2 teaspoon salt (optional)
Dash cayenne pepper
1/2 cup unbleached white flour
5 teaspoons canola or olive oil
Favorite dipping sauce for serving (optional)

1. In large mixing bowl, combine all of the ingredients, except for the flour and oil and dipping sauce. Shape the mixture into 10 patties.
2. Lightly coat both sides of each crab cake with flour and set aside.
3. Begin heating a large, nonstick skillet over medium-high heat. When pan is hot add 1/2 teaspoon of oil in one area of skillet and add a crab cake on top of the oil. Repeat with remaining oil and crab cakes. Coat tops of cakes with canola or olive oil cooking spray. When undersides of crab cakes are browned (about 4 minutes), flip crab cakes over and brown the other side (about 4 minutes more).
4. Serve warm with desired sauce.

Per serving (2 crab cakes): 215 calories, 23 g protein, 10 g carbohydrate, 8.8 g fat, 1 g saturated fat, 4 g monounsaturated fat, 3.2 g polyunsaturated fat, 71 mg cholesterol, 2 g fiber, 443 mg sodium. Calories from fat: 37 Percent. Omega-3 fatty acids = 1 g, Omega-6 fatty acids = 2.2 g, Weight Watchers POINTS = 5

Week 1 of the Summer Sides Series

Southern Favorite Gets a Makeover–Light Fried Green Tomatoes

For the next three weeks I’ll be running a summer “sides” series of recipe makeovers.

Q–Dear Recipe Doctor, One of my favorite summer sides dishes is fried green tomatoes. Is there a way to make these so they aren’t so high in fat and calories?

A—We can make “crispy on the outside and moist on the inside” fried green tomatoes by pan-frying them in a nonstick frying pan in small amount of canola oil. It really works! First we coat the tomato slices in flour then dip them in a mixture of higher omega-3 egg and fat free half and half and lastly a mixture of cornmeal and breadcrumbs.

Instead of deep-frying the breaded slices, we are controlling the amount of oil absorbed by the tomato slices by browning them in a small amount of canola oil using a nonstick pan and some canola cooking spray for the tops. It makes a big difference in calories and fat grams. We save at least 100 calories and 15 grams of fat per serving making them this way.

Light Fried Green Tomatoes
Original recipe contains 305 calories and 21 g fat per serving.

Makes 2 servings

4 large green tomatoes (if you can’t find green tomatoes, you can use firm, not-quite-ripe red tomatoes)
1 large egg, higher omega-3 if available
1/4 cup egg substitute
1/2 cup fat free half and half (low fat milk can be substituted)
1 cup unbleached white flour
1/2 cup cornmeal
1/2 cup plain or Italian breadcrumbs
1/2 teaspoon coarse salt
1/4 teaspoon ground black pepper
4 teaspoons canola oil
Canola cooking spray

1. Slice tomatoes 1/3-inch thick. Discard the ends.
2. In small-sized bowl, whisk together the egg, egg substitute,and fat free half and half. Place the flour in a shallow bowl. Combine the cornmeal, breadcrumbs, salt and pepper in another shallow bowl. One slice by one slice, dip a tomato slice into flour and coat well. Then dip the tomato slice into the egg mixture and dredge in the breadcrumb mixture to completely coat. Repeat with remaining tomatoes.
3. Place a large nonstick skillet over medium heat and coat the bottom evenly with 2 teaspoons canola oil. When the oil is nice and hot, place half of the tomatoes into the frying pan and coat the tops with canola cooking spray. When the undersides are browned (about 3 minutes), flip and cook the other side until browned (about 3 minutes more).
4. Remove browned tomatoes to serving plate and repeat step #3 with the remaining canola oil and tomatoes. Enjoy!

Per serving: 196 calories, 6.5 g protein, 29 g carbohydrate, 6 g fat, .8 g saturated fat, 3.2 g monounsaturated fat, 1.7 g polyunsaturated fat, 27 mg cholesterol, 3 g fiber, 251 mg sodium. Calories from fat: 28 percent. Omega-3 fatty acids = .5 g, Omega-6 fatty acids = 1.2 g. Weight Watchers POINTS = 4

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Cheesecake Factory’s Popular Eggplant Sandwich Gets A Makeover

Q—Dear Recipe Doctor, we try to eat vegetarian as often as possible and I enjoyed the grilled eggplant sandwich at Cheesecake Factory the other day. I would like to make this at home but in a healthy form. Can you work on this for us?

A—That’s my favorite restaurant chain! They call it the Incredible Grilled Eggplant Sandwich and it comes with roasted red peppers, red onion, melted mozzarella and garlic aioli on a toasted white flour bun. All the ingredients work nicely in a light home version except the garlic aioli and the white bun. Garlic aioli is a garlic mayonnaise with a history. They have been making garlic aioli, and serving it with fish, meat and vegetables, in the Provence region of France since the Middle Ages.

Our updated version will be made with a light mayonnaise (there are a couple brands now that use olive oil too) and some minced garlic and served on a toasted whole-wheat hamburger bun. This adds about 6 grams of fiber and assorted helpful nutrients and phytochemicals. Whole grains are more likely to be more satisfying and filling as well. I’m also using less of the mayo mixture than the restaurant does.

Our new sandwich has almost half the total fat and saturated fat but twice the fiber!

Incredible Grilled Eggplant Sandwich
Original sandwich may contain around 500 calories, 25 grams fat, 7.5 grams saturated fat, and only 6 grams of fiber.

Makes 2 servings

2 whole slices of red onion (about 1/4-inch thick)
2 teaspoons olive oil (canola oil can be substituted)
1 extra long Japanese eggplant or 2 smaller ones, cut off ends and cut in half lengthwise
2 whole wheat hamburger or sandwich buns, toasted
2 ounces thinly sliced (or 1/2-cup shredded) part-skim mozzarella or fresh mozzarella
4 strips roasted red peppers–drained from jar (or brush fresh red pepper quarters with olive oil and toss on the indoor grill with the eggplant slices)
1 tablespoon light mayonnaise (made with olive oil or other)
1 teaspoon minced garlic, fresh or bottled
1 tablespoon crumbled goat or blue cheese (optional)

1. Begin heating an indoor grill (like a George Foreman) or a nonstick skillet if you don’t have an indoor grill on medium high. When hot, lightly brush both sides of both slices of red onion with olive oil and place on grill or skillet. Remove when both sides are nicely brown (about 4-5 minutes) and set aside.
2. Lightly brush flesh side of 4 eggplant slices with olive oil and place on indoor grill or skillet. Remove when both sides are nicely brown and eggplant is cooked through and tender (6-8 minutes). If you are grilling your red pepper instead of using bottled, you can grill the bell pepper at the same time as your eggplant if your indoor grill is big enough. Immediately place two of the eggplant slices on the bottom half of each toasted whole-wheat buns and top with mozzarella. Pop under a broiler or microwave for a minute or less to melt the mozzarella.
3. Lay two strips of roasted red pepper on top of each bottom half of the sandwich.
4. In small cup combine the light mayonnaise and minced garlic. On the top half of each of the toasted buns, spread half of the garlic mayonnaise mixture. Top each with a grilled onion slice and a sprinkling of crumbled blue or goat cheese if desired. Put the two halves of the sandwich together and serve!

Per sandwich: 410 calories, 17 g protein, 55 g carbohydrate, 14 g fat, 4.5 g saturated fat, 6.3 g monounsaturated fat, 3 g polyunsaturated fat, 18 mg cholesterol, 12 g fiber, 577 mg sodium. Calories from fat: 30 percent. Omega-3 fatty acids = .3 g, Omega-6 fatty acids = 2.1 g. Weight Watchers POINTS = 8

Elaine with Jory DesJardins on Tropicana Trop 50’s The Juice.