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is golden brown and bubbling and edges of bread are golden brown.
    Per Serving
    Before: 402 calories, 22 g total fat
    Dish Do-Over: 207 calories, 8.8 g total fat
    Nutritional information: 5.1 g saturated fat, 22.7 g carbohydrates, 2.6 g fibre, 0.6 g sugar, 11 g protein, 386 mg sodium, 23 mg cholesterol

Falafel with Tahini Yogurt Sauce
    Serves 6 (makes about 18 balls + 1 1/4 cups sauce)
    Hands-on Time: 25 minutes
    Total Time: 55 minutes
    Falafel
    1 can (15 oz/398 mL) chickpeas, drained and rinsed
    1/2 medium white onion, chopped (about 3/4 cup)
    3 garlic cloves, minced
    3 tbsp chopped fresh flat-leaf parsley
    3 tbsp chopped fresh cilantro
    3 tbsp whole-wheat panko bread crumbs
    1 tbsp fresh lemon juice
    1 tbsp olive oil
    1 1/2 tsp ground cumin
    1 tsp ground coriander
    1 tsp baking powder
    1 tsp sea salt
    1/8 tsp cayenne pepper
    Tahini Yogurt Sauce
    1 cup non-fat plain Greek yogurt
    1/4 cup tahini paste
    2 tbsp fresh lemon juice
    1/2 tsp ground cumin
    Sea salt and freshly ground black pepper
    Preheat oven to 425°F.
    Spread chickpeas in a single layer on a paper towel–lined baking sheet and pat dry with paper towel.
    In a food processor, pulse chickpeas, onion, garlic, parsley and cilantro until chickpeas are coarsely chopped. Scrape mixture into a bowl. Stir in panko, lemon juice, oil, cumin, coriander, baking powder, salt and cayenne.
    Form mixture into 2-tbsp balls, flatten slightly and place on a parchment-lined baking sheet. Mist falafels with cooking spray and bake for 20 minutes. Remove from oven, flip over and mist again with cooking spray. Bake for another 15 minutes or until golden brown and crispy.
    Meanwhile, prepare sauce: In a medium bowl, whisk together yogurt, tahini, lemon juice, cumin, salt and pepper until smooth.
    Serve baked falafel with sauce on the side for dipping.
    Serving Suggestion : Serve 3 falafels in half a 4- or 6-inch whole-wheat pita with diced Roma tomatoes, diced English cucumber, thinly sliced radishes, chopped romaine lettuce and crumbled low-fat feta cheese.
    Per Serving (including 3 tbsp Yogurt Tahini Sauce)
    Before: 560 calories, 62 g total fat
    Dish Do-Over: 221 calories, 9.6 g total fat
    Nutritional information: 1.3 g saturated fat, 25.8 g carbohydrates, 4.9 g fibre, 5.6 g sugar, 10 g protein, 527 mg sodium, 2 mg cholesterol

Jalapeño Poppers
    Serves 10 (Makes 20 poppers)
    Hands-on Time: 35 minutes
    Total Time: 1 hour
    Usually stuffed with cheese and deep-fried, these pub favourites have been lightened up with white beans and cheese for that same creamy taste, and I use panko bread crumbs for that crispy deep-fried flavour. The secret to getting the golden deep-fried look is to mist the panko with cooking spray and toss with salt before baking. Remember to always wear gloves when handling hot peppers.
    2 cups toasted Whole-Wheat Panko bread Crumbs (gluten-free, if desired)
    1/2 cup egg whites (about 4 large)
    1/4 cup 1% buttermilk
    1/2 cup whole-wheat or brown rice flour
    10 medium jalapeño peppers
    1 cup shredded low-fat aged cheddar cheese
    1/2 cup canned white beans, drained and rinsed
    1/4 cup low-fat cream cheese, softened
    2 green onions, thinly sliced
    2 tbsp chopped fresh cilantro
    1/2 tsp ground cumin
    Sea salt and freshly ground black pepper
    1/3 cup non-fat plain Greek yogurt
    1/3 cup jarred all-natural salsa
    Preheat oven to 400°F. Line a large baking sheet with parchment paper.
    Prepare breading station: Place panko in a shallow dish. In a medium bowl, whisk together egg whites and buttermilk. Spread flour on a small plate.
    Wearing gloves, cut each jalapeño in half. Scrape out and discard seeds and membrane. Place peppers cut side up on a prepared baking sheet.
    In a food processor, pulse cheddar, beans, cream cheese, green onions, cilantro and cumin until mixture is almost smooth. Season with salt and pepper.
    Wearing gloves, spoon about 2 tsp mixture into the centre of each jalapeño half. Smooth tops of mixture and return jalapeños to baking