Smart Balance Home Page

BUCKWHEAT PANCAKES
STIR-FRIED CHICKEN WITH VEGETABLES
PAN-FRIED CHICKEN
SMART CHICKEN DIVAN
SMART FRITTATA
OVEN-FRIED POTATOES
GINGER CARROTS
SOUTHERN STYLE SQUASH CASSEROLE
SMART EGGPLANT PARMESAN
SMART SEVEN LAYER SALAD
HONEY POPPYSEED DRESSING
HONEY MUSTARD DRESSING
OATMEAL RAISIN COOKIES
PIE CRUST
SMART CORN BREAD
SMART CARROT CAKE MUFFINS
LEMON MERINGUE PIE

BUCKWHEAT PANCAKES

1 cup buckwheat flour
1 cup whole wheat flour
1 tablespoon baking powder
1/2 teaspoon salt
2 eggs, beaten (or 1/2 cup egg substitute)
1 1/2 tablespoons honey (or 2 tablespoons brown sugar)
2 cups non- or 1% fat milk
1/4 cup Smart Balance Oil

  1. In a large mixing bowl, combine the buckwheat flour, whole wheat flour, baking powder, and salt (plus brown sugar if substituted for honey).
  2. In another bowl, whisk eggs with the honey, milk and oil.
  3. Pour liquid ingredients into flour mixture all at once, stirring just until blended. Do not over mix, batter will still be slightly lumpy.
  4. Heat a griddle or large skillet over medium heat until hot. “Grease” lightly with Smart Balance Oil.
  5. Pour ~ 1/4 cup batter onto heated griddle for each pancake. Turn when edges become slightly dry and bubbles appear on surface of pancake.
  6. Serve with fresh sliced fruit, syrup, and Smart Balance Buttery Spread. Batter can be stored in airtight container in refrigerator for up to 3 days. Add a teaspoon or two of milk to batter and stir slightly.

Makes ~ 16 pancakes.

Per serving (2 pancakes) without toppings: 220 calories, 10 grams fat, 55 mg. cholesterol, 200 mg. sodium, 3 grams fiber.

Note: Can substitute all-purpose flour for buckwheat and whole wheat flour if desired. Use white table sugar instead of brown sugar for this variation.

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STIR-FRIED CHICKEN WITH VEGETABLES

3/4 pound boneless, skinless chicken breast, cut into thin strips
1 garlic clove, minced
2 tablespoons Smart Balance Oil
2 teaspoons tamari or soy sauce (preferably low sodium)
4 cups assorted vegetables, for example:
1 cup broccoli flowerettes
1/2 cups carrots, cut into strips
1 cup yellow or zucchini squash, cut into strips
1 cup shredded cabbage or bean sprouts
1/2 cup red bell pepper, cut into strips
1 tablespoon cornstarch
1 1/2 tablespoons tamari or soy sauce
2 tablespoons water
4 1/2 cups brown rice, cooked

  1. Heat oil in a large skillet or wok. Add chicken strips and garlic. Stir-fry until chicken has lost its pink color, but not until browned.
  2. Sprinkle chicken with the 2 teaspoons of tamari or soy sauce and add vegetables (add vegetables in the order of how much cooking they need-for example, carrots then broccoli...).
  3. Stir-fry for 5 minutes or until vegetables are cooked, but still crisp.
  4. Mix the cornstarch with the two tablespoons of tamari or soy sauce and water. Pour the mixture over the chicken and vegetables, and stir well.
  5. Cover and steam for a few minutes or until the liquid has thickened. Serve immediately over brown rice.

Makes 6 servings.

Per serving with 3/4 cup brown rice: 360 calories, 10 grams fat, 49 mg. cholesterol, 411 mg. sodium, 5 grams fiber

Note: Don’t limit yourself to the vegetables listed above! Try asparagus, mushrooms, tomatoes, snow peas, green beans, or cauliflower. For a protein-rich vegetarian version, try firm tofu cut into cubes-it will pick up the soy and sesame flavors and promises to please! Can substitute lean steak or pork tenderloin cut into strips for chicken, if desired.

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PAN-FRIED CHICKEN

6 boneless, skinless chicken breast halves (about 1 1/2 pounds)
1 cup nonfat or 1% milk
3/4 cup all-purpose flour
1/2 cup bread crumbs (plain or seasoned)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/2 cup Smart Balance Vegetable Shortening (or Smart Balance Oil)

  1. Wash chicken breasts under cold running water; pat dry with paper towels.
  2. In a bowl, combine the flour, bread crumbs, and seasonings.
  3. In a heavy skillet, heat the Smart Balance Vegetable Shortening.
  4. Dip chicken in the milk, then roll in the flour mixture.
  5. Place each floured breast in the hot oil. Fry, covered, for 6-7 minutes on each side until golden brown.
  6. Reduce heat, cover, and cook until juices run clear (about 20-25 minutes). For crispier chicken, reduce heat, but cook uncovered for 30 to 35 minutes, turning often.
  7. Remove from oil on to paper towels.

Makes 6 servings.

Per serving: 245 calories, 10 grams fat, 3.4 grams saturated fat, 2.7 grams monounsaturated fat, 2.7 polyunsaturated fat, 0 trans fatty acids, 66 mg. cholesterol, 165 mg. sodium, 0 fiber.

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SMART CHICKEN DIVAN

6-8 boneless, skinless chicken breast halves (2-2 1/2pounds)
6 cups fresh broccoli, cut into spears OR 4 packages frozen broccoli
2 tablespoons water
1 teaspoon lemon pepper seasoning mix
3/4 cup Smart Balance Light Mayonnaise
2 teaspoons lemon juice
1 10-ounce can reduced-fat cream of broccoli (or mushroom) soup
1/3 cup Smart Balance 67% Buttery Spread, melted
1/2 cup whole grain bread or cracker crumbs
1 cup Smart Balance shredded cheddar cheese

  1. Coat the bottom of a 9 X 13 inch casserole/baking pan with Smart Balance Cooking Spray. Distribute broccoli spears evenly across bottom of casserole. Sprinkle with water. Cover with plastic wrap. Microwave on high for 3-4 minutes. Remove plastic wrap.
  2. Arrange chicken breasts on top of broccoli spears in casserole. Sprinkle with lemon pepper seasoning.
  3. Mix the mayonnaise, lemon juice, and cream soup together. Pour evenly over chicken breasts.
  4. In a small mixing bowl, combine melted Smart Balance 67% Buttery Spread, bread crumbs, and cheese. Spoon over mayonnaise mixture and chicken breasts.
  5. Bake uncovered at 350° for 45 minutes.

Makes 6 servings.

Per serving: 397 calories, 43 grams protein, 14 grams carbohydrate, 18 grams fat, 4.8 grams saturated fat, 6.1 grams monounsaturated fat, 4.6 grams polyunsaturated fat, 0 trans fatty acids, 93 mg. cholesterol, 713 grams sodium, 3 grams fiber.

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SMART FRITTATA

2 teaspoons Smart Balance spread
1⁄2 cup sliced onion
1⁄2 cup sliced red bell pepper
1⁄2 cup sliced zucchini
2 small plum tomatoes, diced
1 tablespoon chopped fresh basil
Pinch freshly ground black pepper
1⁄2 cup liquid egg substitute
1⁄2 cup 1% cottage cheese
1⁄4 cup fat-free evaporated milk
3⁄4 Smart Balance Cheddar Flavored Shreds

  1. Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot.
  2. Melt the spread in the skillet.
  3. Add the onion, bell pepper, and zucchini and sauté over medium-low heat until the vegetables are lightly browned, 2–3 minutes.
  4. Add the tomatoes, basil, and black pepper to the skillet and stir to combine.
  5. Cook until the flavors are blended, 2–3 minutes, and remove from the heat.
  6. Preheat the broiler.
  7. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth.
  8. Pour the egg mixture over the vegetables.
  9. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet.
  10. Transfer the skillet to the broiler and broil until the top is set, 2–3 minutes.
  11. Sprinkle with the cheese and broil until the cheese melts.

Makes 2 servings.

Per serving: 231 calories, 13 total fat (3 g sat, 10 g mono), 15 mg cholesterol, 16 g carbohydrate, 21 g protein, 2 g fiber, 480 mg sodium

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OVEN-FRIED POTATOES

4 medium potatoes, washed and sliced lengthwise into 1/2-inch strips with skin
4 teaspoons Smart Balance Oil
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1 1/4 teaspoon paprika
1/4 teaspoon salt, 1/4 teaspoon black pepper

  1. Line a shallow baking pan with foil, and put all ingredients into the pan, tossing well to coat the potatoes with the oil and seasonings.
  2. Bake at 425° for about 35 minutes, turning halfway through cooking time, until potatoes are tender.

Makes 4 servings.

Per serving: 175 calories, 5 grams fat, 0 cholesterol, 155 mg. sodium, 3 grams fiber

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GINGER CARROTS

2 1-pound packages baby carrots or 2 pounds carrots, peeled and sliced
1/2 teaspoon salt
1/3 cup Smart Balance 67% Buttery Spread
3 tablespoons brown sugar
1/2 teaspoon ground ginger or
1 teaspoon grated fresh ginger

  1. Steam carrots until just tender. Drain and sprinkle with
  2. In a skillet, melt margarine and stir in brown sugar and ginger.
  3. Add carrots and cook over medium heat, stirring gently until lightly glazed and tender.

Makes 8 servings.

Per serving: 120 calories, 7 grams fat, 2 grams saturated fat, 2.5 grams monounsaturated fat, 2 grams polyunsaturated fat, 0 cholesterol, 247 mg. sodium, 2 grams fiber

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SOUTHERN STYLE SQUASH CASSEROLE

1 1/2 tablespoon Smart Balance 67% Buttery Spread
1 medium onion, chopped
8 to 10 fresh yellow summer squash, sliced (about 4 pounds)
1/4 cup water
1 10-ounce can reduced-fat cream of mushroom soup
1/2 cup Smart Balance Light Mayonnaise
1/4 teaspoon salt dash black pepper
2 cups plain cracker crumbs or bread crumbs
6 Smart Balance or Smart Beat Cheese Slices

  1. In a skillet, melt the margarine over medium heat. Add chopped onion and sauté for about one minute, add squash and stir to combine.
  2. Add water. Cook, stirring frequently, until squash is tender.
  3. Stir in cream soup, mayonnaise, salt, and pepper.
  4. Lightly “grease” the bottom of a 2-quart casserole with Smart Balance Oil.
  5. Sprinkle 1/2 cup of the cracker crumbs in the bottom of the casserole. Spoon 1/2 of the squash mixture over the bread crumbs. Arrange three slices of the cheese atop the squash.
  6. Sprinkle 1 cup of the cracker crumbs over the cheese. Add remaining squash mixture, then layer with remaining cracker crumbs and cheeses slices.
  7. Bake at 350° for 15 to 20 minutes or until bubbly and slightly browned.

Makes 8 servings.

Per serving: 187 calories, 10 grams fat, 10 mg. cholesterol, 783 mg. sodium, 2 grams fiber

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SMART EGGPLANT PARMESAN

2 medium to large eggplants
3 egg whites
3 tablespoons skim or 1% milk
1/3 cup wheat germ or flax seed meal
2/3 cups whole grain bread or cracker crumbs
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon Italian seasoning
2 tablespoons Smart Balance oil
Smart Balance Cooking Spray
1 (26-ounce) jar spaghetti sauce (meatless variety)
1 1/2 cup Smart Balance Shredded Mozzarella Cheese

  1. Preheat the oven to 400°. Coat a foil-lined baking sheet with 2 tablespoons Smart Balance Oil. Set aside.
  2. Cut the eggplants into 1/2-inch slices. Peel each slice.
  3. Beat together the egg whites and milk in a shallow bowl.
  4. In another bowl, combine the wheat germ, bread crumbs, Parmesan cheese, garlic powder, and Italian seasoning.
  5. Dip the eggplant slices in the egg mixture, coating well. Then dip into the bread crumb mixture and place on the prepared baking sheet.
  6. Lightly spray the top of the coated eggplant slices with Smart Balance Cooking Spray.
  7. Bake for 20-25 minutes in preheated oven, turning over half way through cooking time. Remove from oven and turn temperature down to 350°.
  8. Lightly coat the bottom of a casserole dish with Smart Balance Cooking Spray. Place eggplant slices into casserole dish forming a single layer. Top with 1/2 of the spaghetti sauce, then 3/4 cup of the shredded mozzarella cheese. Repeat the layers.
  9. Cover and bake for 25 minutes at 350°, then uncover and bake for an additional 10-15 minutes.

Makes 6 servings.

Per serving: 366 calories, 17 grams protein, 33 grams carbohydrate, 19 grams fat, 3.8 grams saturated fat, 4.9 grams monounsaturated fat, 4.1 grams polyunsaturated fat, 0 trans fatty acids, 2 mg. cholesterol, 930 mg. sodium, 8 grams fiber

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SMART SEVEN LAYER SALAD

4 cups romaine or green leaf lettuce, chopped
1 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped bell pepper (red or green)
1 (10-ounce) package frozen peas (do not defrost)
1 1/2 cups Smart Beat Fat Free mayonnaise
1 1/2 tablespoons sugar
1/2 jar imitation bacon bits (3 ounces)
1 cup Smart Balance Cheddar Flavored Shreds

  1. Line the bottom of a 9 X 13-inch glass casserole dish with chopped lettuce. Spread the celery in a layer over the lettuce, sprinkle evenly with the onion, then the bell pepper, and top with a layer of peas.
  2. Combine the mayonnaise with the sugar. “Frost” with the mayonnaise dressing, spreading with a spatula to the edges. Sprinkle with bacon bits and cheese.
  3. Cover tightly with plastic wrap. Refrigerate at least 6 and up to 24 hours before serving.

Makes 8 servings.

Per serving: 174 calories, 10 grams protein, 20 grams carbohydrate, 6.8 grams fat, 1.5 grams saturated fat, 1.7 grams polyunsaturated fat, 2.3 grams monounsaturated fat, 0 trans fatty acids, 5 mg. cholesterol, 660 mg. sodium, 5 grams fiber

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HONEY POPPYSEED DRESSING

1/2 cup honey
1/2 teaspoon salt
1/2 cup white wine vinegar
1 teaspoon lemon juice
1 cup Smart Balance Oil
1 tablespoon poppy seeds

  1. With a whisk, combine honey, salt, vinegar, and lemon juice.
  2. Add oil gradually, mixing continuously.
  3. Stir in poppy seeds.
  4. Cover and refrigerate. Stir or shake well before use.

Makes 2 cups.

Per 2 tablespoon serving: 160 calories, 14 grams fat, 0 cholesterol, 74 mg. sodium, 0 fiber

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HONEY MUSTARD DRESSING

1 cup Smart Balance Light Mayonnaise
1/3 cup honey
3 tablespoons dijon mustard
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1 teaspoon dried mustard dash of white pepper (to taste)
1/4 cup water

  1. Combine all ingredients, except water, in a blender or food processor.
  2. Add water and blend a few seconds more or until of smooth consistency.
  3. Store in an air-tight container in refrigerator up to two weeks.

Makes 1 3/4 cups.

Per 2 tablespoon serving: 102 calories, 7 grams fat, 8 mg. cholesterol, 260 mg. sodium, 0 fiber

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OATMEAL RAISIN COOKIES

1 cup Smart Balance 67% Buttery Spread or Smart Balance Vegetable Shortening
1 3/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 1/4 cups brown sugar, packed
1/2 cup granulated sugar
2 eggs or 1/2 cup liquid egg substitute
2 teaspoons vanilla
2 cups uncooked oats
1 cup raisins

  1. In a large mixing bowl, beat 67% Smart Balance Buttery Spread or Smart Balance Vegetable Shortening on medium to high speed for 30 seconds.
  2. In a smaller bowl, stir together 1 cup of the flour, baking soda, salt and cinnamon. Add to the margarine along with the brown sugar, sugar, eggs, and vanilla. Blend 1-2 minutes or until thoroughly combined.
  3. Stir in remaining flour and oats. Fold in raisins.
  4. Drop by rounded teaspoons 2 inches apart onto an ungreased cookie sheet. Bake at 350° for 10 to 12 minutes or until edges are lightly browned. Cool on rack.

Makes about 48 cookies.

Per cookie: 99 calories, 3.5 grams fat, 1 gram saturated fat, 1.4 grams monounsaturated fat, 1 gram polyunsaturated fat, 9 mg. cholesterol, 86 mg. sodium, 1 gram fiber

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PIE CRUST

1 1/4 cup all-purpose flour
2 teaspoons sugar (optional)
1/4 teaspoon salt
1/3 cup Smart Balance Vegetable Shortening
3 1/2 tablespoons ice water

  1. In a mixing bowl, combine flour, sugar and salt.
  2. With a pastry blender or 2 knives, cut in shortening until mixture resembles coarse meal.
  3. Sprinkle mixture with ice water, 1 tablespoon at a time, tossing with a fork until moist and crumbly.
  4. Transfer mixture onto lightly floured wax paper or plastic wrap; cover with additional plastic wrap.
  5. Roll dough, still covered, into a 12-inch circle.
  6. Place in freezer for 5 minutes or until plastic wrap can be removed easily. Remove bottom sheet of plastic wrap and fit dough into 9-inch pie pan. Remove top sheet of plastic wrap. Fold under edges of crust and flute with fingers or fork.
  7. Bake as pie recipe directs. For baked crust, prick generously with fork along bottom and sides. Bake at 425° for 10 to 12 minutes or until golden brown.

Makes 8 servings.

For 2 pie crusts, double ingredients and prepare as directed. Unbaked crusts may be frozen or kept covered in refrigerator for up to 2 days.

Per serving of crust: 148 calories, 8 grams fat, 3 grams saturated fat, 2.4 grams monounsaturated fat, 2.4 grams polyunsaturated fat, 0 cholesterol, 73 mg. sodium, 1 gram fiber

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SMART CORN BREAD

1 1/2 cups self-rising cornmeal
1/2 cup all-purpose flour (or 1/3 cup whole wheat flour)
1 teaspoon baking powder
1 egg, beaten
1/2 cup Smart Balance Light Mayonnaise
1/4 cup Smart Balance 67% Buttery Spread, softened or
3 tablespoons Smart Balance oil
1 small (7-8 ounces) can cream-style corn

  1. Combine cornmeal, flour, and baking powder in medium mixing bowl.
  2. Add the remaining ingredients, stirring just until blended.
  3. Spray an 9 X 9 X 2-inch baking pan with Smart Balance Cooking Spray. Spread batter evenly in pan.
  4. Bake 25 to 30 minutes in a preheated 400° oven or until the top is lightly browned.

Makes 12 servings.

Per serving: 170 calories, 3 grams protein, 23 grams carbohydrate, 7.6 grams fat, 1.0 grams saturated fat, 3.0 grams monounsaturated fat, 1.9 grams polyunsaturated fat, 0 trans fatty acids, 21 mg. cholesterol, 508 mg. sodium, 2 grams fiber

Variation: If you like your cornbread a little sweeter, add 3 tablespoons sugar (or sugar alternative) to the dry ingredients in step 1.

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SMART CARROT CAKE MUFFINS

1 3/4 cups all-purpose flour
1 cup whole wheat flour
1/2 cup flax seed meal (or increase whole wheat flour to 1 1/2 cups)
1 cup brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon cinnamon
3 eggs, beaten or 3/4 cup egg substitute
1/2 cup applesauce
2/3 cup Smart Balance 67% Buttery Spread, softened or ? cup Smart Balance Oil
1/2 cup skim or 1% milk
1 (8 ounce) can crushed pineapple with juice
2 1/2 cups grated raw carrots
3/4 cup chopped walnuts (optional)
1/2 cup raisins (optional)

  1. Preheat oven to 375°. Spray 24 medium muffin cups with Smart Balance Cooking Spray (or use cupcake paper liners). Set aside.
  2. Combine the flours, flax seed meal, brown sugar, baking powder, baking soda, salt, and cinnamon in a large mixing bowl; whisking thoroughly.
  3. In a separate bowl, combine the eggs, applesauce, softened margarine or oil, and milk. Stir in the crushed pineapple.
  4. Add the applesauce mixture to the dry ingredients, stirring just until combined.
  5. Fold in the grated carrots. If desired, fold in the nuts and/or raisins.
  6. With a large spoon, fill muffin cups ~ 3/4 full.
  7. Bake at 375° for 25 minutes or until lightly browned and springy to the touch.

Makes 24 muffins (28 muffins if add optional nuts and raisins)

Per muffin (without nuts and raisins): 157 calories, 4 grams protein, 21 grams carbohydrate, 6.9 grams fat, 1.3 grams saturated fat, 2.2 grams monounsaturated fat, 2.7 grams polyunsaturated fat, 0 trans fatty acids, 23 mg. cholesterol, 178 mg. sodium, 3 grams fiber

Per muffin (with nuts and raisins and oil): 161 calories, 4grams protein, 21 grams carbohydrate,7.5 grams fat, 0.7 grams saturated fat, 2.9 grams monounsaturated fat, 3.2 grams polyunsaturated fat, 0 trans fatty acids, 23 mg. cholesterol, 146 mg. sodium, 3 grams fiber

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LEMON MERINGUE PIE

1 1/3 cups sugar
1/3 cup cornstarch dash of salt
1 1/2 cups hot water
1/2 cup liquid egg substitute or 2 whole eggs, slightly beaten
1/2 teaspoon grated lemon peel
1 tablespoon Smart Balance 67% Buttery Spread
1/3 cup lemon juice (or try Key Lime juice)
4 large egg whites
1/4 teaspoon cream of tartar
1/2 teaspoon vanilla
1/2 cup sugar
Pie Crust

  1. In a medium saucepan, combine 1 1/3 cups sugar, the cornstarch and salt. Turn heat to medium-high and begin gradually adding the hot water, stirring constantly.
  2. Cook and stir until thickened and bubbly.
  3. Remove from heat. Stir a small amount of hot liquid into egg substitute or beaten eggs, then add to saucepan. Return to medium heat and cook 2 minutes more, stirring constantly.
  4. Stir in lemon peel and Smart Balance 67% Buttery Spread. Gradually add lemon juice, mixing well. Pour into baked Pie Crust.
  5. To make meringue, beat egg whites with cream of tartar and vanilla until soft peaks form. Gradually add the 1/2 cup sugar, beating until glossy and mixture forms stiff peaks.
  6. Spread on top of pie to edges of crust.
  7. Bake at 350° for about 12 minutes or until golden brown.

Makes 8 servings.

Per serving: 365 calories, 10 grams fat, 3 grams saturated fat, 4.8 grams monounsaturated fat, 3.2 grams polyunsaturated fat, 0 mg. cholesterol, 180 mg. sodium, 1 gram fiber

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