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When you're trying to pare down, variety really is the spice of life! The most successful diets are those that include carefully chosen foods from each of the food groups. It's much easier to go on and stay on a diet when your meals contain an appealing assortment of different colors, textures and flavors. The "secret" is in selecting food wisely so you get the max­ imum nutrients available at a minimum calorie cost. For example, eggs are a good selection from the meat group. At a cost of only about 160 calories for a 2-Large-egg main-dish serving, you'll get high-quality protein and generous amounts of needed vitamins and minerals. Slim cooking is more palatable, too, when you vary prep­ aration methods. With eggs, don't limit yourself to plain poached or soft-cooked eggs. Sprinkle them with herbs or serve them atop a bed of steamed vegetables. Top them with low-fat cheeses. Scramble them with skim milk in a non-stick-finished pan coated with vegetable spray-on. Whir them with fruit juices in a blender. Start with the recipes here as a guide and have fun adding spice to your diet. PARE-DOWN PIZZA 4 servings Pizza on a diet IS possible when you prepare it by this unique recipe. The secret is in the crust. It contains no fat, and egg whites provide the leavening usually supplied by yeast. The flavor? Try it. And, buon appetito! 1/2 cup all-purpose flour 1/2 pound fresh mushrooms, I tablespoon grated • sliced OR 1 can (4 oz.) Parmesan cheese . sliced mushrooms, 1/2 teaspoon garlic salt drained 1/4 teaspoon oregano leaves, 1 medium green pepper crushed or Italian (about 3 oz.), seasoning cut into rings 8 egg whites 1/2 cup (2 oz.) shredded 1 teaspoon cream of tartar mozzarella cheese 1 can (8 oz.) tomato sauce Stir together flour, Parmesan cheese, garlic salt and seasoning, ^et aside. In large mixing bqwl, beat egg whites with cream of tartar at high speed until stiff but not dry, just until whites no longer slip when bowl is tilted. Gently, but thoroughly, fold in reserved flour mixture. Spread evenly in greased 12-inch diam­ eter pizza pan or 13 x 9 xJ2-inch baking pan. Bake in preheated 375°F. oven until firm and delicately browned at edges, about 8 to 10 minutes. Remove from oven. Spread with tomato sauce. Top with mushroom slices, pepper rings and mozzarella cheese. Return to oven and continue baking until cheese melts and browns slightly, about 7 to 10 minutes. To serve, cut into wedges or squares. \ j • Calories p$r servirtg: 1/4 pizza^ 177 MEAL-IN-A-QUICHE 6 servings With eggs from the meat group; rice from the breads and cereals group; milk and cheeses from the dairy foods group; and spinach and mush­ rooms from the fruits and vegetables group, this is truly a meal in a dish. In addition to careful selection offoods from these groups,the sub­ stitution of rice for a standard pie crust helps reduce calories. 11/2 cups cooked rice 1 can (2 oz.) sliced 1 egg, slightly beaten mushrooms, draine^ 1/4 cuf) grated Parmesan cheese 5 eggs Vegetable spray-on 1 cup skim milk 1 pkg. (10 oz.) frozen 1 tablespoon instant chopped spinach, thawed minced onion and well drained* 1/2 teaspoon basil leaves, crushed 1/2 cup (2 oz.) shredded 1/4 teaspoon salt mozzarella cheese Stir together rice, beaten egg and Parmesan cheese until well blended. To form crust, press rice mixture onto bottom and up sides of 9-inch pie plate coated with vegetable spray-on. Sprinkle with spinach, mozzarella cheese and mushrooms. Beat together remaining ingredients until w?ll blended. Pour over vegetables and cheese. Bake in preheated 375°F. oven until knife inserted near center comes out clean, about 35 to 45 minutes. Let stand 5 minutes before serving. Cut into wedges to serve. •Drain spinach well, pressing out excess water very thoroughly. Roll drained spinach in a clean towel and wring firmly. Calories per serving: 1/6 quiche--212 • DIETER'S DIP about 2 cups Snack time needn't be off limits just because you're watching your weight. Keep a batch of this protein-, vitamin- and mineral-rich dip handy in the refrigerator along with an assortment of crisp fresh vege­ table dippers. The combination is satisfying and sensible. u ., 6 hard-cooked eggst, cut 1/2 teaspoon salt into chunks 1 / 2 teaspoon basil leaves, crushed 1/2 cup lowfat (1%) cottage 1/2 teaspoon lemon juice cheese . 1/2 teaspoon prepared mustard 1/3 cup skim milk 1/4 teaspoon Worcestershire 2 teaspoons instant sauce minced onion 1/ 8 teaspoon pepper Place all ingredients in 5-cup blender container. Cover and blend until smooth and creamy, stopping occasionally to scrape down sides of con­ tainer. Cover and chill to blend flavors. Store, covered, up to 5 days in refrigerator. tTo hard-cook, put eggs in single layer in saucepan. Add enough tap water to come at least 1 inch above eggs. Cover and quickly bring just to boiling. Turn off heat. If necessary, remove pan from burner to prevent further boiling. Let eggs stand covered in the hot water 15 to 17 minutes for Large eggs. (Adjust time up or down by about 3 minutes for each size larger or smaller.) Immediately run cold water over eggs or put them in ice water until completely cooled. To remove shell, crackle it by tapping gently all over Roll egg between hands to loosen shell, then peel, starting at large end. Hold egg under running cold water or dip in bowl of water to helji ease off shell. Calories per tablespoon: 19 * HERBED FRENCH OMELET • 1 serving 4 Don't skip breakfast! Instead, take a minute or so to whip up a savory omelet. Use 2 eggs or 3 to suit your own calorie requirements and, if you like, cut calories even further by eliminating the butter and cooking the omelet in a nonstick-coated pan sprayed with vegetable spray-on. Multiply the recipe for a$ many servings as you need and use 1/2 cup of the egg mixture for each 2-egg omelet (3/4 cup for each 3-egg omelet). 2 to 3 eggs ,T 1/8 to 1/4 teaspoon salt 2 to 3 tablespoons water Dash pepper 1 tablespoon chopped chives OR I tablespoon butter 1/4 teaspoon basil, thyme or oregano leaves, crushed Mix eggs, water, chives, salt and pepper until blended. Heat butter in 7- to 10-inch omelet pan or skillet over medium-high heat until just hot enough to sizzle a drop of water. Pour in egg mixture. (Mixture should immediately set at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. While top is still moist and creamy-looking, with pancake turner, fold omelet in half or roll, and invert onto plate with a quick flip of the wrist or slide from pan onto plate. Calories per serving: 2-egg omelet using butter --262 2-egg omelet using spray-on--171 3-egg omelet using butter --341 3-egg omelet using spray-on--250 LUSCIOUS, BUT LIGHT, CHOCOLATE SOUFFLE 4 to 6 servings Impress your guests with a divine dessert and inflate their spirits at the same time. This pretty puff has a rich look and taste, but its calorie count is affordable for most dieters. For the ease of the chef, the preparation method is streamlined, too. 1/3 cup unsweetened cocoa 2 tablespoons cornstarch 1/ 8 teaspoon salt 1 cup skim milk 1 teaspoon vanilla Sugar substitute to equal 1/2 cup sugar 1/2 teaspoon cinnamon OR 1 teaspoon instant coffee y 4 eggs, separated 1/2 teaspoon cream of tartar In medium .saucepan, stir together cocoa, cornstarch and salt until thoroughly blended. Stir in milk until smooth. Cook over medium heat, stirring constantly, until mixture boils and is smooth and thickened. Stir in vanilla, sugar substitute and cinnamon. Set aside. In large mixing bowl, beat egg whites with cream of tartar at high speed until stiff but not dry, just until whites no longer slip when bowl is tilted. Thoroughly blend eggyolks into reserved sauce. Gently, but thoroughly, fold yolk mixture into whites. Carefully pour into 1 1/2- to 2-quift souffle dish or casserole. Bake in preheated 350° F. oven until puffy, delicately browned and souffle shakes slightly when oven rack is gently moved back and forth, about 30 to 40 minutes, Serve immediately. Calories per serving: 1/4 souffle --151 1/6 souffle-100 Dieting doesn't have to mean drudgery if you blend eggs with some kitchen creativity. Any time of day, from breakfast through late-night snack time, eggs can help you cut calories in a host of eye-appealing, appetite-appeasing ways. ! i •- : PAGE II I r I ^ • . V *