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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/31/08 8:13 P

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Thanks Jeff, I want to try the Cabbage Frank soup!



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ASK4JJG Posts: 1,795
10/31/08 8:10 P

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RECIPE CORNER


Includes Artwork: Fruits and Vegetables
This issue, all recipes are taken from THE DIABETIC'S HEALTHY EXCHANGES COOKBOOK, by JoAnna M. Lund, published by Perigee. Reprinted with permission. Contact Healthy Exchanges at telephone: (319) 659-8234; Web site: www.healthyexchanges.com.


FRANKFURTER-CABBAGE SOUP

Ingredients:

4 cups reduced-sodium tomato juice
2 cups purchased coleslaw mix
1/2 cup chopped onion
8 ounces diced Healthy Choice 97% fat-free frankfurters
1 teaspoon chili seasoning mix
1/4 teaspoon black pepper
1/3 cup (1 ounce) uncooked regular rice
1 teaspoon dried parsley flakes

Instructions:

In a large saucepan, combine tomato juice, coleslaw mix, and onion. Bring mixture to a boil. Stir in frankfurters, chili seasoning mix, black pepper, rice, and parsley flakes. Lower heat. Cover and simmer 20 minutes, stirring occasionally. Hint: 1-3/4 cups shredded cabbage and 1/4 cup shredded carrots may be used in place of purchased coleslaw mix. Makes four, 1-1/2 cup servings.

141 Calories, 1gm Fat, 10gm Protein, 23gm Carbohydrate, 1466mg Sodium, 2gm Fiber. Exchanges: 3 Vegetable, 1 Meat, 1/2 Starch.

CREAMY PEAS AND CORN

Ingredients:
1 cup frozen whole kernel corn
1 cup frozen peas
1/2 cup water
1/4 cup Land O' Lakes no-fat sour cream
1/4 teaspoon dried parsley flakes
2 teaspoons dried onion flakes

Instructions:

In a medium saucepan, combine corn, peas, and water. Cook five minutes or until vegetables are just tender. Drain. Return vegetables to pan. Stir in sour cream, parsley flakes, and onion flakes. Mix gently to combine. Serve at once.

80 Calories; 0gm Fat; 4gm Protein; 16gm Carbohydrate; 24mg Sodium; 3gm Fiber. Exchanges: 1 Starch.

CORNED BEEF PIZZA

Ingredients:

1 (8-ounce) can Pillsbury refrigerated crescent dinner rolls
2 (2.5-ounce) packages Carl Buddig 90% lean corned beef, shredded
1/2 cup chopped onion

2-1/2 cups purchased coleslaw mix
1 cup chunky salsa
2 tablespoons sloppy joe seasoning mix
1 (8-ounce) package Philadelphia Fat-Free Cream Cheese
1/3 cup Kraft Fat-Free Thousand Island Dressing
3/4 cup (3 ounces) shredded Kraft Reduced-Fat Cheddar cheese

Instructions:

Preheat oven to 450 degrees. Spray a rimmed 9-by-13-inch cookie sheet with butter-flavored cooking spray. Pat rolls into prepared pan, being sure to seal perforations. Bake five to seven minutes or until light golden brown. Place cookie sheet on wire rack and allow to cool. In a large skillet sprayed with butter-flavored cooking spray, saute corned beef, onion and coleslaw mix until cabbage is tender, about five minutes. Add salsa and Sloppy Joe seasoning mix. Mix well to combine. Simmer five minutes, stirring occasionally.

In a medium bowl, stir cream cheese with a spoon until soft. Add Thousand Island Dressing. Mix well to combine. Spread cream cheese mixture evenly over cooled crust. Layer cabbage mixture over cream cheese mixture. Sprinkle Cheddar Cheese evenly over top. Return to oven. Continue baking three to five minutes or until cheese starts to melt. Place cookie sheet on a wire rack and let set two to three minutes. Cut into 12 servings. (Hint: two cups shredded cabbage and 1/2 cup shredded carrots can be used in place of purchased coleslaw mix.)

129 Calories, 5gm Fat, 8gm Protein, 13gm Carbohydrate, 537mg Sodium, 1gm Fiber. Exchanges: 1 Vegetable, 1/2 Starch, 1/2 Fat, 1 Meat.

PEACH BECKY PIE
Ingredients:

1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/4 cups water
1 cup Cool Whip Lite
2 cups peeled and chopped fresh peaches
1 (6-ounce) Keebler butter-flavored piecrust
1/4 cup raspberry spreadable fruit spread

Instructions:

In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Add chopped peaches. Mix gently to combine. Spread mixture evenly into piecrust. Refrigerate while preparing topping.


In a small bowl, stir raspberry spreadable fruit until soft. Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine. Spread topping mixture evenly over set filling. Refrigerate at least two hours. Cut into eight servings.

194 Calories, 6gm Fat, 3gm Protein, 32gm Carbohydrate, 323mg Sodium, 2gm Fiber. Exchanges: 1 Starch, 1 Fruit, 1 Fat.



ASK4JJG Posts: 1,795
10/31/08 8:07 P

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RECIPE CORNER


Artwork: Fruits and vegetables

This issue, all recipes are taken from "The Diabetic's Healthy Exchanges Cookbook," by JoAnna M. Lund, published 1996 by Perigee.


GERMAN POTATO SALAD

Ingredients:

3 full cups (16 ounces) diced cooked potatoes
½ cup finely chopped celery
2-½ teaspoons dried parsley flakes
½ cup chopped white onion
3 tablespoons Hormel Bacon Bits
2/3 cup water
1 tablespoon all-purpose flour
1/4 cup white vinegar
2 tablespoons Sugar Twin or Sprinkle Sweet
1/4 teaspoon prepared mustard


Instructions:

In a medium bowl, combine potatoes, celery, and 2 teaspoons parsley flakes. Set aside. In a large skillet sprayed with butter-flavored cooking spray, saute onion until just tender, about five minutes. Add bacon bits and continue cooking one minute, stirring often. In a covered jar, combine water, flour, vinegar, Sugar Twin, remaining ½-teaspoon parsley flakes, and mustard. Shake well to combine. Stir flour mixture into onion mixture. Continue cooking, stirring often, until mixture thickens, about three minutes. Remove from heat. Pour hot sauce mixture over potatoes. Mix gently to combine. Serve warm or cold. Makes six 2/3-cup servings. 116 Calories, 1gm Fat, 3gm Protein, 24gm Carbohydrate, 270mg Sodium, 1gm Fiber. Exchanges: 1-½ starch.


CORN AND TOMATO COMBO

Ingredients:

½ cup chopped onion
1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 cup frozen whole kernel corn
1 teaspoon chili seasoning mix
1 teaspoon Sugar Twin or Sprinkle Sweet


Instructions:


In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about five minutes. Add tomato sauce, corn, chili seasoning mix, and Sugar Twin. Mix well to combine. Lower heat. Cover and simmer 10 minutes, stirring occasionally. Hint: Canned whole kernel corn, rinsed and drained, may be used instead of frozen. Makes four ½-cup servings. 97 Calories, 2gm Fat, 3gm Protein, 17gm Carbohydrate, 610mg Sodium, 2gm Fiber. Exchanges: 1-½ vegetable, ½ starch.


RANCH HAND MEAT LOAF

Ingredients:

1 cup (one 8-ounce can) Hunt's Tomato Sauce
1/4 cup Brown Sugar Twin
2 tablespoons vinegar
1 teaspoon prepared mustard
16 ounces ground 90% lean turkey or beef
12 small fat-free saltine crackers, crushed
1/4 teaspoon black pepper


Instructions:

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine tomato sauce, Brown Sugar Twin, vinegar, and mustard. Cook over medium heat, stirring often, until mixture just comes to boil. Remove from heat. In a large bowl, combine meat, cracker crumbs, black pepper, and 1/4 cup of hot tomato sauce mixture. Mix well with hands to combine. Pat meat mixture into prepared baking dish. Pour remaining sauce evenly over top. Bake 45 to 50 minutes. Place baking dish on a wire rack and let sit five minutes. Cut into six servings. 151 Calories, 7gm Fat, 14gm Protein, 8gm Carbohydrate, 412mg Sodium, 1gm Fiber. Exchanges: 2 meat, ½ starch.


HAPPY TRAILS POPCORN MIX

Ingredients:

9 cups air-popped popcorn
I Can't Believe It's Not Butter Spray
1 cup raisins
1 1/3 cups (6 ounces) chopped dried apricots
½ cup (2 ounces) chopped pecans
1 cup (2 ounces) mini marshmallows
1 teaspoon ground cinnamon
2 tablespoons Brown Sugar Twin


Instructions:

Place popped popcorn in a large bowl and quickly spray with I Can't Believe It's Not Butter Spray. Stir in raisins, apricots, pecans, and marshmallows. Sprinkle cinnamon and Brown Sugar Twin over top. Mix well to combine. Store in airtight container. Hints: To plump up raisins without "cooking," place in a glass measuring cup and microwave on HIGH for 30 seconds. Six tablespoons unpopped popcorn usually make about 9 cups popped popcorn, if prepared in an air popper. Makes twelve 1-cup servings. 200 Calories, 4gm Fat, 3gm Protein, 38gm Carbohydrate, 7mg Sodium, 1 gm Fiber. Exchanges: 1 starch, 1 fruit, 1 fat.



ASK4JJG Posts: 1,795
10/31/08 7:57 P

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HEALTHY HOME COOKING

by JoAnna M. Lund



includes photo of Joanna Lund



Welcome back into my kitchen, where the cooking is easy and the food is both healthy and tasty! Summer is here, and with hot weather come even more healthy eating and cooking challenges. Most of us try to cram too many plans into too little time, and end up in a hurry most of the time. That means things like shopping and cooking wisely are often left on the back burner, with promises to do better in the future. Well, the future is here! With these easy and timely tips, it's almost quicker (not to count easier and cheaper) to cook at home, rather than eating takeout all summer.



To make your own virtually fat-free croutons for salads is as easy as one-two-three! (1) Cut up two slices day old bread into cubes. (2) Combine 1/4 teaspoon dried parsley flakes, 1/4 teaspoon garlic powder and 1/8 teaspoon black pepper in a zip-lock sandwich bag. (3) Shake the cubes in the seasoning mixture, place them on a baking sheet sprayed with butter-flavored cooking spray and bake at 300 degrees until browned. Double or triple this recipe as needed, and store the croutons in an airtight container.



If you like to have "torn salad greens" ready and waiting for salads, why not try this easy trick? After washing and tearing the greens, place an inverted saucer in the bottom of the salad bowl, pile the greens over the top, and cover. The excess liquid drains off under the saucer, and the salad stays fresh, crisp, and tasty.



Did you know you can stir up your own self-rising flour, with just a few ingredients you probably already have on hand? All you do is combine four cups all-purpose flour, two tablespoons baking powder, and two teaspoons table salt. Cover and store in a dry place. Use whenever a recipe calls for self-rising flour.



Do you want the flavor of toasted coconut, but don't want to do it a tablespoon or two at a time (which is all my recipes usually call for)? Well, then, simply layer one cup of flaked coconut in a thin layer in a glass pie plate. Microwave on HIGH (100%) for 6 to 7 minutes, stirring after every minute. Place the pie plate on a wire rack and allow the coconut to cool completely. Store the cooled coconut in a covered container in your refrigerator. Then, when you want that tablespoon of toasted coconut, all you have to do is open your container and it's waiting for you.



Do you love Mexican dishes that feature refried beans -- but don't love the extra fat associated with them? Or maybe the local grocery just doesn't carry the fat-free versions? Either way, you can make your own, by simply rinsing and draining a 15-ounce can of pinto beans, placing them in a large bowl, mashing them with either a potato masher or a sturdy fork, then stirring in about 1/3 cup chunky salsa and one teaspoon of chili seasoning. Cover and refrigerate for up to three days. Use in any recipe that calls for refried beans.



What to do with leftover baked ham? Cube it and freeze in one-cup amounts. Forget about it for at least two weeks, because it won't be special to you again until about then. Over the next few months, you can savor the flavor of home baked ham all over again. Just be sure to use good quality freezer bags or containers -- and date each. The last thing you want is freezer burn on your special ham packages. When using at home, open the top, and thaw in the microwave, while preparing the rest of the dish. If you're planning on ham dishes while camping, throw a few containers into the RV freezer just before heading out of town. Everyone will think you're doing magic in the galley -- and all you're doing is reheating leftovers!



A quick and easy way to make rice fluffy after cooking is to stir with a fork. Also, make sure no excess moisture remains. If there is, simply put the pot back on the stove on low and cook for an extra minute or two, stirring to the bottom of the pan to ensure the excess moisture cooks away. There is nothing better than dry fluffy rice and nothing worse than soggy, clumpy rice!



Now for our Recipe Makeovers

RN of IL sent me an unusual recipe for me to "lighten up." If you like green peppers and rice, then it's almost a sure thing you will love my revised version!



Skillet Stuffed Peppers



Ingredients:

3 cups coarsely chopped green bell peppers

8 ounces extra-lean ground sirloin beef or turkey breast

1/2-cup chopped onion

1-1/4 cups water

1/4 cup reduced-sodium ketchup

1 cup uncooked Minute Rice

1 cup cubed Velveeta Light processed cheese



Instructions:

In a large skillet sprayed with butter-flavored cooking spray, saute green pepper, meat, and onion for 10 minutes. Stir in water and ketchup. Add uncooked instant rice. Mix well to combine. Lower heat, cover and simmer for five minutes. Stir in Velveeta cheese. Continue simmering, uncovered, for five minutes or until cheese is melted and rice is tender, stirring occasionally.



Serves eight. Each serving equals: 254 calories, 6gm fat, 20gm protein, 30gm carbo., 490mg sodium, 2gm fiber. Diabetic Exchanges: 2-1/2 meat, 1-1/2 starch, 1-1/2 vegetable.



RR of MI, requested I revise a favorite macaroni salad so her family can still enjoy it with their cookouts, even though she now needs to watch her carbs and sugars, due to diabetes.

While I got rid of a lot of the fat and carbs in this recipe, I did not get rid of the great taste!



Family Style Macaroni Salad



Ingredients:

1/4 cup Land O'Lakes no-fat sour cream

3/4 cup Kraft fat-free mayonnaise

1/4 cup sweet pickle relish

one tablespoon prepared yellow mustard

two tablespoons Splenda Granular

one tablespoon dried onion flakes

1/8 teaspoon black pepper

two cups cooked elbow macaroni, rinsed and drained



Instructions:

In a large bowl, combine sour cream, mayonnaise, pickle relish, mustard, Splenda, onion flakes, and black pepper. Add macaroni. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: Usually 1-1/3 cups uncooked elbow macaroni cooks to about 2 cups.



Serves 6 (1/2 cup each). Each serving equals: 113 calories, 1gm fat, 3gm protein, 23gm carbo., 354mg sodium, 1gm fiber. Diabetic Exchanges: 1 starch, 1/2 other carbo.



I hope you enjoyed our time together in the kitchen. Remember, if you'd like me to revise one of your family favorites so it's healthier, send your request to: JoAnna Lund, Healthy Exchanges, PO Box 80, DeWitt, IA 52742. Also, be sure to visit my website at www.healthyexchanges.com for more "common folk" healthy recipes to try. Until next time ... JoAnna





ASK4JJG Posts: 1,795
10/31/08 7:51 P

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RECIPE CORNER
Includes art: fruits and vegetables.

This issue, all of the recipes are from THE DIABETIC'S HEALTHY EXCHANGES.

COOKBOOK by JoAnna M. Lund, published by Perigee. Reprinted with permission. Contact Healthy Exchanges at telephone: (319) 659-8234; Web site: www.healthyexchanges.com


Chunky Chicken Gumbo

When the weather outside is dreary, or you've been battling the wintry winds on icy roads, a hot bowl of soup just seems to "make it all better." This one is especially thick and soothing. Serves 4 (1-1/2 cups).Ingredients:

1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 cup sliced celery
1/2 teaspoon dried minced garlic
1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 full cup (6 ounces) diced cooked chicken breast
1 cup of water
2/3 cup (2 ounces) uncooked instant rice
1 cup frozen whole kernel corn
1 cup frozen cut green beans or okra
1/2 teaspoon Tabasco sauce
1 tablespoon Creole seasoning
1/8 teaspoon black pepper

Instructions:

In a large saucepan sprayed with butter-flavored cooking spray, sauté onion, green pepper, and celery until tender, about 10 minutes. Add minced garlic, tomato sauce, chicken broth, chicken, and water. Mix well to combine. Stir in rice, corn, beans, Tabasco sauce, Creole seasoning, and black pepper. Lower heat. Simmer 25 to 30 minutes, stirring occasionally.

Each serving equals:

Exchanges: 2-1/2 Vegetable, 1-1/2 Meat, 1 Starch

234 Calories, 2 gm Fat, 20 gm Protein, 34 gm Carbohydrate, 323 mg Sodium, 3 gm Fiber.


Tomato Aspic

So pretty for company, and so tasty and easy, your family will thank you if you make this recipe a regular on your table. (If you've never tasted an "aspic" before, please give this one a try . . . even if the combination of lemon gelatin and tomato sauce seems unusual. You may become a real fan!) Serves eight.

Ingredients:

1-3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 cup water
2 (4-serving) packages Jell-O sugar-free lemon gelatin
1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1/4 cup finely chopped green onion
3/4 cup finely chopped celery

Instructions:

In a medium saucepan, combine tomato sauce with 1/2-cup water. Bring mixture to a boil. Add dry gelatin. Mix well to dissolve gelatin. Remove from heat. Stir in chunky tomato sauce and remaining 1/2-cup water. Place pan on a wire rack and allow to cool 15 minutes. Stir in green onion and celery. Mix gently to combine. Pour mixture into ring mold or 8-by-8-inch glass dish. Refrigerate until firm, about three hours. Cut into 8 servings.

HINT: Garnish with fat-free cottage cheese and chives, if desired. If using, count additional exchanges accordingly.

Each serving equals:

Exchanges: 2 Vegetable.

47 Calories, 0 gm Fat, 3 gm Protein, 9 gm Carbohydrate, 713 mg Sodium, 2 gm Fiber.


Country-Style Green Beans

If you want the flavor of southern cooked beans, but not the excess fats and sugar, I think these tasty beans will fill the bill. Serves four (3/4 cup).

Ingredients:

4 cups frozen or fresh cut green beans
1 cup water
1/2 cup chopped onion
2 teaspoons Sugar Twin or Sprinkle Sweet
1/2 cup (3 ounces) finely chopped Dubuque 97% fat-free ham or any extra-lean ham
1/4 teaspoon black pepper

Instructions:

In a large saucepan, combine green beans and water. Add onion, Sugar Twin, ham, and black pepper. Mix well to combine. Bring mixture to a boil. Lower heat. Cover and simmer 45 minutes, stirring occasionally.

Each serving equals:

Exchanges: 2 Vegetable, 1/2 Meat.

73 Calories, 1 gm Fat, 6 gm Protein, 10 gm Carbohydrate, 188 mg Sodium, 1 gm Fiber.


Cheesy Asparagus-Rice Bake

This combo of cheese, asparagus, and rice produces an amazingly rich and filling entreé--so good, and good for you, too. Serves four.

Ingredients:

2 cups chopped fresh asparagus
1 cup water
2 cups cooked rice
1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
2 teaspoons chili seasoning mix
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Instructions:

Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a medium saucepan, cook asparagus in water until just tender, about five minutes. Drain. Return asparagus to saucepan. Add rice, tomato sauce, chili seasoning mix, and 1/2-cup Cheddar cheese. Mix gently to combine. Pour mixture into prepared baking dish. Sprinkle remaining 1/4-cup Cheddar cheese evenly over the top. Bake 25 to 30 minutes. Place baking dish on a wire rack and let set five minutes. Cut into four servings.

HINT: 1-1/3 cups uncooked rice usually cook to about 2 cups.

Each serving equals:

Exchanges: 2 Vegetable, 1 Starch, 1 Meat.

194 Calories, 6 gm Fat, 11 gm Protein, 24 gm Carbohydrate, 772 mg Sodium, 3 gm Fiber.


Rice-Raisin Pudding

Celebrate old-fashioned flavor using modern ingredients. This tastes just like my favorite rice pudding when I was a girl. Serves four.

Ingredients:

1 (four-serving) package Jell-O Sugar-Free Vanilla Cook & Serve Pudding Mix
2 cups skim milk
1/2 cup raisins
2/3 cup (2 ounces) uncooked instant rice

Instructions:

In an 8-cup glass measuring bowl, combine dry pudding mix and skim milk. Mix well using a wire whisk. Stir in raisins and rice. Cover and microwave on HIGH (100% power) six to seven minutes, stirring every two minutes. Place bowl on a wire rack and let set two to three minutes. Mix well. Evenly spoon mixture into four dessert dishes. Serve warm or cold.

Each serving equals:

Exchanges: 1 Fruit, 1 Starch, 1/2 Skim Milk.

168 Calories, 0 gm Fat, 6 gm Protein, 36 gm Carbohydrate, 207 mg Sodium, 1 gm Fiber



ASK4JJG Posts: 1,795
10/31/08 7:46 P

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RECIPE CORNER
This issue, all recipes are taken from The Diabetic's Healthy Exchanges Cookbook, by JoAnna M. Lund, published by Perigee. (Contact HEALTHY EXCHANGES at telephone: (563) 659-8234; or at Web site: www.healthyexchanges.com)


IRISH CREAM OF POTATO SOUP

INGREDIENTS

2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 teaspoon dried minced garlic
1/2 cup sliced green onion with tops
1 cup shredded cabbage
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1 cup skim milk
1-1/3 cups (3 ounces) instant potato flakes
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes

DIRECTIONS

In a medium saucepan, combine chicken broth and minced garlic. Stir in onion and cabbage. Cook over medium heat, stirring occasionally, until vegetables are tender, about 10 minutes. Add evaporated skim milk, skim milk, potato flakes, black pepper, and parsley flakes. Mix well to combine. Lower heat. Continue cooking, stirring often, until mixture thickens, about three to four minutes. Makes 4 servings (1-1/4 cups).

201 Calories, 1 gm Fat, 13 gm Protein, 35 gm Carbohydrate, 413 mg Sodium, 1 gm Fiber. Exchanges: 1 Starch, 1 Skim Milk, 1/2 Vegetable.


HONEY DIJON TOMATO SALAD

INGREDIENTS

1 cup shredded lettuce
2 cups chopped fresh tomatoes
1/3 cup (1-1/2 ounces) shredded Kraft Reduced-Fat Mozzarella Cheese
2 teaspoons dried parsley flakes
1/4 cup Kraft Fat-Free Honey Dijon Dressing

DIRECTIONS

For each serving, layer 1/4 cup shredded lettuce on salad plate. Place 1/2 cup chopped tomatoes over lettuce. Sprinkle about 2 tablespoons mozzarella cheese and 1/2 teaspoon parsley flakes over top of tomatoes. Drizzle 1 tablespoon dressing over top. Serve at once. Makes 4 servings.

75 Calories, 3 gm Fat, 4 gm Protein, 8 gm Carbohydrate, 225 mg Sodium, 1 gm Fiber. Exchanges: 1 Vegetable, 1/2 Meat.


ESCALLOPED CARROTS AND CELERY

INGREDIENTS

3 cups diced carrots
2 cups diced celery
2 cups water
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
3 tablespoons all-purpose flour
1 cup (two 2.5-ounce jars) sliced mushrooms, drained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
3/4 cup (3 ounces) shredded Kraft Reduced-Fat Cheddar Cheese
6 tablespoons (1-1/2 ounces) dried fine bread crumbs

DIRECTIONS

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine carrots, celery, and water. Cover and cook over medium heat 20 to 25 minutes or until vegetables are just tender. Drain. In a covered jar, combine evaporated skim milk and flour. Shake well to combine. Pour milk mixture into a medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens and starts to boil. Add mushrooms, parsley flakes, and black pepper. Mix well to combine. In prepared baking dish, make two alternate layers of vegetables, white sauce, cheddar cheese, and bread crumbs. Cover and bake 30 minutes. Uncover and continue baking additional 15 minutes. Place baking dish on a wire rack and let set five minutes. Cut into 6 servings.

164 Calories, 4 gm Fat, 11 gm Protein, 21 gm Carbohydrate, 331 mg Sodium, 2 gm Fiber. Exchanges: 1 Vegetable, 1/2 Meat, 1/2 Starch, 1/2 Skim Milk.


SWISS BAKED CHICKEN

INGREDIENTS

16 ounces skinned and boned uncooked chicken breast, cut into 24 pieces
4 (3/4-ounce) slices Kraft Reduced-Fat Swiss Cheese, shredded
1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 teaspoon Italian seasoning
1 tablespoon all-purpose flour
1 tablespoon Sugar Twin or Sprinkle Sweet
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained and finely chopped

DIRECTIONS

Preheat oven to 350 degrees. Place chicken pieces in an 8-by-8-inch baking dish. Sprinkle Swiss cheese evenly over chicken. In a small bowl, combine tomato sauce, Italian seasoning, flour, Sugar Twin, and chopped mushrooms. Pour sauce mixture evenly over cheese. Cover and bake 30 minutes. Uncover and continue baking 10 to 15 minutes or until chicken is tender. Place baking dish on a wire rack and let set five minutes. Divide into 6 servings.

HINT: Good served over pasta, potatoes, or rice.
174 Calories, 6 gm Fat, 22 gm Protein, 8 gm Carbohydrate, 727 mg Sodium, 1 gm Fiber. Exchanges: 3 Meat, 1 Vegetable.


IRISH SPRING PIE

INGREDIENTS

1 (8-ounce) package Philadelphia Fat Free Cream Cheese
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, well drained
Sugar substitute to equal 2 tablespoons sugar
1/2 teaspoon coconut extract
1 (6-ounce) Keebler butter-flavored piecrust
2 cups (2 medium) sliced bananas
1 (4-serving) package JELL-O Sugar-Free Instant Pistachio Pudding Mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/3 cups water
1/2 cup Cool Whip Lite
2 tablespoons flaked coconut


DIRECTIONS

In a large bowl, stir cream cheese with a spoon until soft. Add pineapple, sugar substitute, and coconut extract. Mix gently to combine. Spread mixture evenly in bottom of piecrust. Layer sliced bananas over cream cheese mixture. In a medium bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in Cool Whip Lite. Pour pudding mixture evenly over bananas. Sprinkle coconut evenly over top. Refrigerate at least two hours. Cut into 8 servings.

272 Calories, 8 gm Fat, 10 gm Protein, 40 gm Carbohydrate, 546 mg Sodium, 2 gm Fiber. Exchanges: 1 Fruit, 1 Fat, 1 Starch, 1/2 Meat, 1/2 Skim Milk.




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10/31/08 7:37 P

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Healthy Home Cooking
by JoAnna M. Lund

Hi! Thanks for joining me in my kitchen again, where the cooking is easy and the food is both healthy and tasty! Do I ever have a ton of new cooking tips for you! Enjoy!

Healthy Sausage
Maple sausage patties are very popular this time of the year. But, they’re also filled with excess fats and sugars. Not if you prepare them my way! Combine one pound extra-lean ground sirloin beef or turkey breast with 1 teaspoon poultry seasoning, 1/2 teaspoon ground sage, and 1/2 teaspoon garlic powder. Blend in 2 tablespoons sugar-free maple syrup. Use a 1/3 cup measuring cup as a guide to form six patties. Place in a skillet sprayed with butter-flavored cooking spray, and brown for four to five minutes on each side. These are almost guaranteed to put a smile on the face of just about anyone who tries them!

Sugar-Free Chocolate Glaze
To make a delicious (and low-calorie) chocolate glaze for brownies, bars, or a cake prepared in an 8-by-8-inch or 9-by-9-inch pan, all you have to do is melt 4 teaspoons reduced calorie margarine and 1 square (1-ounce) of unsweetened chocolate in a medium-sized saucepan that has been sprayed with butter-flavored cooking spray, stirring constantly. Remove from heat and stir in 2 tablespoons fat-free sour cream and 1 teaspoon vanilla extract. Add 1-1/4 cups granular Splenda. Mix well to combine. Drizzle warm mixture evenly over top of brownies, bars, or cake.

Crushing Tip
Crushing graham crackers for a cookie recipe? Place them in a self-sealed sandwich bag and “crush” away. It works great for releasing tension and for finely crushed crumbs!

Masher Madness
Get that potato masher out of the “junk drawer” and put it to work for much more than mashing potatoes! Use it to mix orange juice when you are using frozen concentrate. When cooking extra-lean sirloin beef or turkey, use it to separate the meat. Spray the bottom with butter-flavored cooking spray, and then use it to flatten peanut butter cookies. When making meatloaf, use it to do the mixing; it blends everything beautifully and keeps your hands clean!

Refreshing Yogurt Coolers
A quick way to make your own “yogurt coolers” is to take a 36-ounce container of fat-free plain yogurt and combine with a (four-serving) package of dry sugar-free lemon gelatin and a (20-ounce) can of well-drained crushed pineapple, packed in fruit juice. Mix well and store in the fridge. A 3/4 cup serving of this luscious treat counts only as one fat-free milk and one fruit. It looks as good as it tastes. No one will ever believe they’re eating something healthy—unless you tell them!

Now for our Recipe Makeovers

MB of IA sent me a copy of her husband’s favorite dessert. She wanted to prepare a healthier version now that he has diabetes. This is a depression-era recipe, thus the name—but trust me—my version is definitely a “keeper”!



RAISIN DEPRESSION CAKE

Ingredients:
1 cup raisins
2 cups water
2 tablespoons + 2 teaspoons I Can’t Believe It’s Not Butter Light Margarine
1 cup granular Splenda
1-1/2 cups all-purpose flour
1-1/2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons apple pie spice

Instructions:
Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. In a small saucepan, combine raisins and water. Cook over medium heat until raisins are tender. Remove from heat, drain, and reserve 1 cup water. Allow to cool. Meanwhile, in a large bowl, combine margarine and Splenda. Add flour, baking powder, baking soda, and apple pie spice. Mix well to combine. Stir in raisins and reserved water. Evenly spread batter into prepared cake pan. Bake for 15 to 18 minutes. Place pan on a wire rack and allow to cool. Cut into 8 servings. Freezes well.

Serves eight - Each serving equals: 178 calories, 2g fat, 4g protein, 36g carbo, 290mg sodium, 2g fiber
Diabetic Exchanges: 1 starch, 1 fruit, 1/2 fat

MM of OH requested I “lighten up” her favorite quick & easy main-dish recipe. With the broccoli stirred in, my version quickly became a favorite of mine, too!



CHEESY MACARONI DIVAN

Ingredients:
1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
3 tablespoons all-purpose flour
1 tablespoon Grey Poupon Country Style Dijon Mustard
1-1/2 cups shredded Kraft reduced-fat cheddar cheese
1-1/2 cups frozen cut broccoli, thawed
2 cups diced cooked chicken breast
2-1/2 cups cooked elbow macaroni, rinsed and drained
1/8 teaspoon black pepper

Instructions:
In a covered jar, combine evaporated milk and flour. Shake well to blend. In a medium-large saucepan sprayed with butter-flavored cooking spray, combine milk mixture, mustard, and Cheddar cheese. Cook over medium heat until mixture thickens and cheese melts, stirring constantly. Add broccoli. Mix well to combine. Stir in chicken, macaroni and black pepper. Lower heat and simmer for six to eight minutes, stirring often.

Serves 6 (1 cup) - Each serving equals: 295 calories, 7g fat, 30g protein, 28g carbo, 390mg sodium, 2g fiber
Diabetic Exchanges: 2-1/2 meat, 1 starch, 1/2 fat-free milk, 1/2 vegetable

I hope you enjoyed our time together in the kitchen. Remember, if you’d like me to revise one of your family favorites so it’s healthier, send your request to: JoAnna Lund, Healthy Exchanges, PO Box 80, DeWitt, IA 52742. Also, be sure to visit my Web site at www.healthyexchanges.com for more “common folk” healthy recipes to try. Until next time ... JoAnna


ASK4JJG Posts: 1,795
10/31/08 7:34 P

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HEALTHY HOME COOKING
by JoAnna M. Lund

Hi, I’m JoAnna Lund and I specialize in creating what I fondly call “common folk” healthy recipes, intended for people with diabetes, heart/cholesterol concerns and anyone following just about any reputable eating plan. Best of all, everyone sitting at the table (even if they don’t have any health concerns) will love my creations because they taste so good! You may have enjoyed some of my recipes in the Recipe Corner of this fine publication or in my many cookbooks, including The Diabetic’s Healthy Exchanges Cookbook or The Diabetic’s Dessert Cookbook.

Each visit, during the coming year, I will be sharing several easy cooking tips to help you revise your own family favorites into healthier versions. I’ll also be revising one or two of your family favorites -- that is if you send them to me! While space won’t permit sharing the original recipe, I’ll compare my revised version to the original in nutrients. Also, I promise not to share your name or city, only your initials and state. So you don’t have to worry that your letters and notes to me will be made public.

In my cooking tips and recipes, I will be naming brands -- that is, what I consider to be those products that deliver the most flavor for the least amount of fats, sugars, sodium and cost that are easily available in my small town! If I don’t call for a specific brand, then any will do. I don’t have a relationship with these manufacturers and the brands are only intended as suggestions. If you choose to use another brand, that’s fine with me. Just remember that the final nutritional analysis could be different, especially if I call for Blue Bunny sugar- and fat-free ice cream and you use Ben & Jerry’s Premium instead!!!

First, though, let’s start with some easy cooking tips to help you keep your new year’s resolution to cook and eat healthier in 2004.

First, winter is normally a time to enjoy many casserole and soup dishes. How about an ultra-easy mix that’s ideal for substituting for canned creamed soups? To make JO’s Dry Casserole Soup Mix, all you need to do is combine 2 cups Carnation Nonfat Dry Milk Powder, 1 cup cornstarch, ½ cup dry bouillon (your choice of flavor), 5 teaspoons dry onion flakes, 1 tablespoon dry thyme, 1 tablespoon dry basil and 1 tablespoon black pepper. Store this in a covered container in a cool place. Anytime you want to use this instead of a (10-3/4 ounce) can of purchased cream soup, all you have to do is combine 1/3 cup of soup mixture and 1 cup of water. You’ll save both money and salt!

Second, to make your own sugar-and fat-free lemon yogurt, simply combine one small tub of Crystal Light Lemonade Mix and a 32-ounce container of plain non-fat yogurt. Mix well and store in the yogurt container. Use in any recipe that calls for lemon yogurt OR scoop ¾ cup of it into a dessert dish and enjoy! It only counts as 1 Fat Free Milk and there’s NO added sugar!

Third, you can make diet salad dressings taste more like the “real thing” by adding a small amount of fat-free mayonnaise and a pinch of sugar substitute to the diet dressing. Here’s a good starting point: Stir 1 teaspoon fat-free mayo and 1/2 teaspoon Splenda Granular into 2 tablespoons of purchased fat-free salad dressing. Drizzle this over your salad of choice and your taste buds will appreciate it from the very first bite!

Fourth, if you’d like to bake cookies or desserts like your mother did, but haven’t because her recipes called for sweetened condensed milk, I have a sugar-free version that will work just fine. In a 2 cup glass measuring cup, combine ½ cup water and 1 1/3 cups Carnation Nonfat Dry Milk Powder until it makes a smooth paste. Cover and microwave on HIGH (100% power) for 45 to 60 seconds or just until mixture is very hot but not to the boiling point. Stir in ½ cup Splenda Granular. Cover and refrigerate for at least two hours before using. This will keep for two weeks in your refrigerator. Use in any recipe that calls for sweetened condensed milk. It makes the equivalent of one (12-fluid-ounce) can of commercial brand.

Fifth, if you want to use a recipe that calls for ¼ cup of chopped nuts or less and you are reluctant to use it because you don’t want to bother getting the food processor, blender or nut chopper out (because you don’t want to take them apart later to wash them), then I have an ultra easy solution for you. Simply use Grandma’s food processor -- a biscuit cutter! Put the nuts in a small sturdy plastic bowl (even a Cool Whip container works great) and chop away with the biscuit cutter. When you are through chopping to the consistency you want, all you have to do is toss the biscuit cutter into the sink and it practically washes itself!

Sixth, if a recipe calls for fat-free cream cheese, do NOT ever use an electric mixer to soften it! Fat-free cream cheese is made with water and if you stir it too vigorously, you will release the water and whatever you’re making will end up a soupy mess. Instead, put the fat-free cream cheese (either tubs or bricks) in a large bowl, get out a sturdy plastic mixing spoon and stir for 30 to 45 seconds -- 30 for the tubs and 45 for the bricks. Now, add whatever other ingredients the recipe calls for. Your finished product will look as good as it tastes. If you’ve purchased fat-free cream cheese in the past and used an electric mixer, then blamed the cream cheese for turning soupy, now you know it wasn’t the cheese, it was the cook that caused the problem!

Now for our recipe makeovers.

JR of Texas sent me a cheesecake to “lighten up” because she has diabetes and her husband has high cholesterol. They both wanted to be able to enjoy their favorite dessert without guilt. By the time I was through, my version was less than half the calories but still had all the flavor!

Cherries Ahoy Cheesecake

Ingredients:

2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 cup Cool Whip Lite
1 (6-ounce) Keebler chocolate pie crust
1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling
1 teaspoon almond extract
2 tablespoons slivered almonds
1 tablespoon mini chocolate chips

Instructions:

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in ¼ cup Cool Whip Lite. Spread mixture into pie crust. Refrigerate while preparing topping. In a medium bowl, combine cherry pie filling and almond extract. Evenly spoon pie filling mixture over set filling. Drop remaining Cool Whip Lite by tablespoonful to form eight mounds. Evenly sprinkle almonds and chocolate chips over top. Refrigerate for at least 30 minutes. Cut into eight servings.

Each serving equals:

238 Calories, 7 gm fat, 12 gm protein, 33 gm carbo., 575 mg sodium, 2 gm fiber; Diabetic Exchanges: 1 Starch/Carbo., 1 Fruit, 1 Meat, 1 Fat

Let’s Compare: The original recipe was 538 calories, 31 gm fat, and 54 gm carbohydrate. Quite a difference. Now you can enjoy without guilt!

SM of Oklahoma sent me a main dish recipe to revise. He says he does the cooking in his family and he likes his recipes easy and filling. Well, they don’t get much easier than this and my husband Cliff said it was a very filling meal. That’s two for two!!

Hamburger Hot Dish

Ingredients:
16 ounces ground extra-lean sirloin beef or turkey breast
1 (10-¾ ounce) can Healthy Request Tomato Soup
1 1/2 cups frozen whole-kernel corn, thawed
1 1/2 cups frozen green beans, thawed
1 cup diced cooked potatoes
1/2 cup shredded Kraft reduced-fat Cheddar cheese

Instructions:

Preheat oven to 350 degrees. Spray an 8-by-12-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat. Stir in tomato soup. Add corn, green beans and potatoes. Mix well to combine. Spread mixture into prepared baking dish. Evenly sprinkle Cheddar cheese over top. Bake for 25 to 30 minutes. Divide into six servings. Freezes well.

Each serving equals:

238 calories, 6 gm fat, 20 gm protein, 26 gm carbo., 324 mg sodium, 2 gm fiber; Diabetic Exchanges: 2 Meat, 1 Starch, 1/2 Vegetable

Let’s Compare: The original recipe was 364 calories, 18gm fat, and 28gm carbo. That’s a savings of well over 100 calories and 12 grams of fat. Perfect for all those meat & potato guys who thought they couldn’t enjoy dishes like this anymore!

I hope you enjoyed our time together in the kitchen. Remember, if you’d like me to revise one of your family favorites so that it’s healthier, send your request to: JoAnna Lund, c/o Voice of the Diabetic, 1412 I-70 Drive SW, Suite C, Columbia, MO 65203. Also, be sure to visit my Web site at www.healthyexchanges.com for more “common folk” healthy recipes to try. See you next time!


ASK4JJG Posts: 1,795
10/31/08 7:30 P

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HEALTHY HOME COOKING
by JoAnna M. Lund

Includes photo of JoAnna Lund.

Welcome back into my kitchen, where the cooking is easy and the food is both healthy and tasty! I have more cooking tips to share with you, and a few recipe makeovers I've gladly created, in the Healthy Exchanges way. Hope you enjoy.

Did you know that you can make your own fruit-flavored yogurt by mixing 1-1/2 tablespoons of any flavor spreadable fruit spread with 3/4 cup plain fat-free yogurt. It's every bit as tasty, and much cheaper than "store-bought." I love my homemade fruit yogurt, and it's a great calcium boost at breakfast time or as a late afternoon snack.

Another quick tip for that plain fat-free yogurt, now that you've purchased it to make personalized fruit flavored yogurt: if you want to use it instead of sour cream in baked or cooked recipes, just remember to stir 1 teaspoon of cornstarch into every 3/4 cup of yogurt. This will help to stabilize the yogurt and your finished product will be much creamier!

Any time you're browning ground beef for a soup or casserole and want to get rid of almost all the excess fat, just place the meat loosely in a plastic colander. Set the colander in a glass pie plate and place in your microwave. Microwave on HIGH for 3 to 6 minutes (depending on the amount of meat being browned) stirring every so often. The fat gets trapped in the pie plate, and you're left with flavorful browned meat. You can chop up onion or green pepper and stir into the meat before browning, if you choose. With this quick tip, can a satisfying bowl of chili be far behind?

The secret of making good meringues without sugar is to use 1-1/2 tablespoons of Splenda Granular for every one egg white and a small amount of any flavor extract. About 1/2 teaspoon to 1 teaspoon should be fine. Let's say you're using six egg whites (I've discovered this is the perfect number to make a spectacular looking meringue on just about any baked pie); after whipping them into soft peaks with your electric mixer, carefully add about 1/2 cup of Splenda and one teaspoon of vanilla, almond or coconut extract. Be sure to seal edges of pie when piling this on top, and then bake the meringue in the same way you always did. Didn't think you could enjoy meringue pies any more just because you can't eat all that sugar? You can ... my way!

A few more tricks of the trade concerning meringue pies: Egg whites beat best at room temperature, and, meringue pies cut more easily if you dip a sharp knife into warm water before slicing.

A really good topping for this time of year is to place 1-1/2 cups unsweetened applesauce in a medium saucepan or a four-cup glass measuring cup. Stir in 2 tablespoons raisins, 1 teaspoon apple pie spice and 1/4 cup Log Cabin Sugar Free Maple Syrup. Cook over medium heat on stove or on HIGH in the microwave until mixture is warm, stirring occasionally. Then, spoon about 1/2 cup of this warm mixture over pancakes, French toast or even fat- and sugar-free vanilla ice cream. It should make four (1/2 cup) servings. It's as close as you'll ever get to guilt-free apple pie!

Want a sprinkling of powdered sugar on your brownies or other baked goods? To make an acceptable substitute for powdered sugar, place 1 cup of Splenda and 1 teaspoon cornstarch in a blender container. Cover and process on HIGH for 45 to 60 seconds or until mixture resembles powdered sugar. Store in an air-tight container and use whenever you want a dusting of powdered sugar over the top of anything.

Now for our Recipe Makeovers

LM, of MO, requested a healthy version of a spectacular baked potato soup that she's enjoyed in a restaurant while on vacation. While my version starts with hash browns instead of baked potatoes, being Irish, all potatoes are sacred to me!

Stuffed Spud Soup

Ingredients:

1/2 cup chopped green onion

1 (10-3/4-ounce) can Healthy Request Cream of Mushroom Soup

1 cup fat-free milk

1/2 cup Land O Lakes Fat Free Half & Half

3 cups frozen loose-packed shredded hash brown potatoes

1/2 cup diced Velveeta Light processed cheese

1/4 cup Oscar Mayer or Hormel Real Bacon Bits

1/8 teaspoon black pepper

Instructions:

In a medium saucepan sprayed with butter-flavored cooking spray, saute onion for five minutes. Stir in mushrooms soup, milk, and half & half. Add hash browns, Velveeta cheese, bacon bits, and black pepper. Mix well to combine. Lower heat and simmer for 15 minutes or until mixture is heated through and potatoes are tender, stirring occasionally.

HINT: Mr. Dell's frozen shredded potatoes are a good choice or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen potatoes.

Serves four (1 cup each); each serving equals:

181 Calories, 5gm Fat, 10gm Protein, 24gm Carbo., 816 mg Sodium, 1 gm Fiber; Diabetic Exchanges: 1 1/2 Starch/Carbo., 1 Meat

CW, of IL, sent me an almost unbelievable recipe to make over for her. Believe me, you'll be mighty glad she did, the next time you want a quick frosting for a cake or brownies!

Speedy Baked Frosting

Ingredients:

1/3 cup Splenda Granular

1 tablespoon all-purpose flour

3 tablespoons I Can't Believe It's Not Butter Light Margarine

1 tablespoon water

1/4 cup chopped walnuts

Instructions:

Preheat oven to 350 degrees. In a medium bowl, combine Splenda and flour. Add margarine and water. Mix well to combine. Stir in walnuts. Evenly spread over top of a cake or batch of brownies already baked in a 9-by-9-inch cake pan. Bake for 5 minutes. Place pan on a wire rack and let set for at least 10 minutes. Cut into 8 servings.

Serves 8 -- for topping only -- each serving equals:

48 Calories, 4mg Fat, 1 gm Protein, 2 gm Carbo., 34mg Sodium, 0gm Fiber; Diabetic Exchanges: 1 Fat

I hope you enjoyed our time together in the kitchen. Remember, If you'd like me to revise one of your family favorites so it's healthier, send your request to: JoAnna Lund, Healthy Exchanges, PO Box 80, DeWitt, IA 52742. Also, be sure to visit my website at www.healthyexchanges.com for more "common folk" healthy recipes to try. Until next time ....


ASK4JJG Posts: 1,795
10/31/08 7:20 P

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Healthy Home Cooking
by Healthy Exchanges

Dear Readers, we are saddened to inform you that JoAnna M. Lund, writer of this Healthy Home Cooking column, passed away on Saturday, May 20th at her home in De Witt, Iowa, after a courageous four-year battle with Inflammatory Breast Cancer. Though we will miss her greatly, she asked that the staff continue sharing our Healthy Exchanges cooking tips. You will still be able to find us each quarter, and we hope you will continue to find our cooking tips a great help to you in your kitchens.

Hi! Thanks for joining us in our kitchen again, where the cooking is easy and the food is both healthy and tasty! Do we ever have a ton of new cooking tips for you! Enjoy!

KEEPING VEGGIES FRESH
To help fresh fruits and veggies stay fresh in salads and desserts, give them a quick shower with lemon juice. We know you’ve heard that advice a million times before! But did you ever hear our easy way to do that? Simply pour purchased lemon juice into a kitchen spray bottle and store in the refrigerator. Then, every time you use those fruits and veggies, just give them a quick spray with your ‘lemon spritzer’. You’ll be amazed how this little trick keeps your produce from turning brown so fast.

GOURMET DIET SUNDAES
For a special treat that tastes nothing like “diet,” try placing 1-1/2 tablespoons of any flavor fruit spread in a microwaveable safe container and microwave on HIGH for about 15 seconds. Spoon a half-cup of sugar-free, fat-free ice cream in a dessert dish and drizzle the hot fruit spread over top. Enjoy without guilt! Some combinations to get you started are: apricot spread over chocolate ice cream; strawberry spread over strawberry ice cream; or blueberry spread over vanilla ice cream. Now, let your imagination be your guide!

DO YOU SALSA?
Chunky salsa can be one of your best kitchen helpers! Here are a couple of suggestions: (1) In a small saucepan, combine 1/4 cup of chunky salsa (I’ll leave the degree of hotness up to you; I’m a mild salsa lover, myself), and one (15-ounce) can of either green beans or carrots that you’ve rinsed and drained. Cook over medium heat until the mixture is heated through. This makes canned veggies sing notes they didn’t even know they could! (2) To make a great dressing for a single-serving lettuce salad, combine two tablespoons fat-free Ranch or Thousand Island salad dressing with two tablespoons chunky salsa. It makes the dressing go twice as far and adds twice as much flavor!

A SALTY SUGGESTION
Back to those canned veggies. Never pay the higher price for the salt-free versions. Instead, buy national brands when they are on sale. When ready to prepare one of our recipes that calls for canned vegetables, simply open the can, place the vegetables in a colander and rinse them for a few seconds under warm water. You’re getting rid of most of the salt and saving money in the process!

Now for our Recipe Makeovers

CN of TN sent us a family favorite to revise in the Healthy Exchanges Way. She was mighty pleased with this!

OSOTO FRUIT SALAD

Ingredients:
1 (4-serving) package JELL-O Sugar-Free Vanilla Cook-and-Serve pudding mix
1 1/4 cups water
1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained, and 1/4 cup liquid, reserved
1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling
1 (11-ounce) can mandarin oranges, rinsed and drained
3 cups cooked orzo pasta, rinsed and drained
1 1/2 cups Cool Whip Free

Instructions:
In a large saucepan, combine dry pudding mix, water, and reserved pineapple liquid. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Pour hot mixture into a large bowl. Stir in cherry pie filling, mandarin oranges, and pineapple. Place bowl on a wire rack and let cool for 15 minutes. Add orzo pasta. Mix well to combine. Fold in Cool Whip Free. Refrigerate for at least 30 minutes. Gently stir again just before serving.

HINTS:
(1) If you can’t find pineapple tidbits, use chunk pineapple and finely chop. (2) Usually 2-1/2 cups uncooked orzo pasta cooks to about three cups.

Serves 12 (2/3 cup) Each serving equals: 100 calories, 0g fat, 3g protein, 23g carb., 50mg sodium, 7mg cholesterol, 1g fiber; Diabetic Exchanges: 1 starch, 1/2 fruit.

MR of PA sent an Italian recipe to have us lighten up. Officially, this is a salad—but it sure could pass for dessert!

IMPOSSIBLE LASAGNA PIE

Ingredients:
12 ounces extra-lean ground sirloin beef or turkey breast
1 (8-ounce) can Hunt’s Tomato Sauce
1 1/2 teaspoons JO’s Italian Seasoning or any Italian seasoning
1 cup + 2 tablespoons (4 1/2 ounces) shredded Kraft Reduced-Fat Mozzarella Cheese
1/2 cup fat-free cottage cheese
1/4 cup (3/4 ounce) Kraft Reduced Fat Parmesan Style Grated Topping
1 cup fat-free milk
1/2 cup + 1 tablespoon Bisquick Reduced Fat Baking Mix
2 eggs or equivalent in egg substitute
1/8 teaspoon black pepper

Instructions:
Preheat oven to 400 degrees. Spray a deep dish 10-inch pie plate with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat. Stir in tomato sauce, JO’s Italian Seasoning, and 1/2 cup mozzarella cheese. Remove from heat. Layer cottage cheese and Parmesan cheese in prepared pie plate.

Spoon meat mixture evenly over top. In a blender container, combine milk, baking mix, eggs, and black pepper. Cover and process on BLEND for 30 seconds. Pour mixture evenly over meat mixture. Evenly sprinkle remaining 1/2 cup + 2 tablespoons mozzarella cheese over top. Bake for 30 to 35 minutes. Place pie plate on a wire rack and let set for five minutes. Divide into six servings.

Serves 6; Each serving equals: 224 calories, 8g fat, 24g protein, 14g carb., 637mg sodium, 226mg cholesterol, 1g fiber
Diabetic Exchanges: 3 meat, 1/2 vegetable, 1/2 starch

We hope you enjoyed our time together in the kitchen. Remember, if you’d like us to revise one of your family favorites so it’s healthier, send your request to: Healthy Exchanges, PO Box 80, DeWitt, IA 52742.

Visit our Web site: www.healthyexchanges.com for more “common folk” healthy recipes to try. Until next time!


ASK4JJG Posts: 1,795
10/31/08 7:07 P

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HEALTHY HOME COOKING
by JoAnna M. Lund

Includes photo of JoAnna M. Lund

Welcome back into my kitchen where the cooking is easy and the food is both healthy and tasty! I have more cooking tips to share with you and a couple of recipe makeovers I’ve done for fellow readers. Hope you enjoy!!!

Shortcakes and other such fruit desserts are in full demand right now. Here’s an easy way to extend the flavor of purchased whipped topping so you can enjoy the flavor of whipped topping without the guilt. Blend together 3/4-cup plain fat-free yogurt and 1/3-cup nonfat dry milk powder. Add 1/4-cup Splenda or any sugar substitute to equal 1/4-cup sugar and 1/2-teaspoon vanilla extract. Mix well to combine. Gently fold in 1 cup of Cool Whip Lite or Free. Use as you would any whipped topping. The texture is almost a cross between marshmallow cream and whipped cream. This makes enough to mound high on a cream pie or to generously spoon over strawberry shortcake. What we’ve done for the same size serving is increase the calcium greatly and cut the oils of the whipped topping in half! Store in the refrigerator just as you would purchased whipped topping.

As the warm weather is only going to get warmer, I want to share a quick way to make lemonade that tastes just like homemade -- the kind your grandmother used to make. Use a purchased sugar-free dry lemonade mix, such as Crystal Light or Country Time and prepare it according to the package directions for two quarts. Slice 1/4 of a lemon into tiny pieces -- and be sure to leave the skin on and the seeds intact! Pour two cups of the liquid lemonade into a blender and add the lemon pieces. Cover and process on BLEND for 60 seconds or until the lemon almost -- but not quite -- disappears. Pour this mixture back into the pitcher, mix well, and serve in tall glasses filled with ice. When anyone asks, “you went to all the trouble to make real lemonade?”, be sure to flick a few drops of water on your forehead and reply, “yes I did. And if you’re nice to me, I’ll do it for you again tomorrow!”

You can easily make a “square pie” without having to make a graham cracker crust. This also is a great stand in for a purchased pie crust and is handy to know when supplies are short and drive time to the store is long. Simply line a 9-by-9-inch cake pan with nine (2-1/2-inch) graham crackers. Use whatever you have, be it regular, chocolate or whatever. Then, evenly spread a can of pie filling (Lucky Leaf No Sugar Added Cherry Pie Filling comes quickly to mind) over the top. Cover with foil and refrigerate. Allow about two hours for the moisture to work down to the crackers and form its own magic crust! This eliminates both the work and calories of the pie crust and still makes eight generous servings.

Low-fat cooking sprays are one of the wonders of the cooking world. I use olive oil-flavored spray anytime I’m cooking Italian, Greek or Mexican. And I use butter-flavored, not only for cooking, but also to coat hot ears of corn and for a quick spritz on air-popped popcorn. Regular-flavored can be used for general cooking. And, they’ve recently come out with a flour-coated cooking spray, ideal for baking. Now, if those manufacturers could only create both bacon- and caramel-flavored cooking sprays, we’d have it made!

The next time you want to enjoy a fruit shake with some pizzazz, just combine soda water and unsweetened fruit juice in a blender. Add crushed ice. Blend on HIGH until thick. Refreshment without guilt!

Did you know in most recipes that call for egg substitutes, you can use two egg whites in place of the equivalent of one egg substitute or 1/4-cup of substitute? Simply break the eggs open, use the white and toss the yolk away. I can hear some of you already saying: “but that’s wasteful!” Just look at the cost of the egg substitute package (that usually has the equivalent of four eggs in it) and then look at the price of a dozen eggs, in which you’d get the equivalent of six egg substitutes. Now, what’s wasteful!?!

Fat-free mayonnaise -- It’s creamy and it does work in binding salads together. But, because most of the flavor came from the fat, and now there’s no fat, we have to think of new ways to put some life back into it. A few of the methods I use (not all at the same time, of course) are: add prepared or Dijon mustard; add prepared horseradish sauce; add lemon juice and sugar substitute; add salsa; add chili or taco seasoning mix. Let your imagination have fun. What have you got to lose? Only calories and fat grams. What do you have to gain? Lots of flavor without lots of fat!

Now for our Recipe Makeovers

CM of IL, sent me a wonderful main dish to lighten up. I loved this healthy version I came up with, but as Cliff (my truck drivin’ husband) doesn’t care for broccoli, when I prepared it for him, I substituted a (15-ounce) can of cut green beans instead. But, don’t let his opinion keep you from trying this, because the broccoli is a great addition!

Chicken and Broccoli Alfredo

Ingredients:
1/2 cup chopped onion
1-1/2 cups chopped fresh or frozen broccoli, thawed
1-1/2 cups diced cooked chicken breast
2 cups cooked fettuccine noodles, rinsed and drained
1 (10-3/4-ounce) can Healthy Request Cream of Chicken Soup
1 (2.5-ounce) jar sliced mushrooms, undrained
1 (2-ounce) jar chopped pimiento, undrained
1/4 cup Land-O-Lakes no-fat sour cream
1/2 cup grated reduced-fat Kraft Parmesan cheese
1/8 teaspoon black pepper

Instructions:
In a large skillet sprayed with butter-flavored cooking spray, saute onion and broccoli for 6 to 8 minutes. Stir in chicken and fettuccine. Add chicken soup, undrained mushrooms, and undrained pimiento. Mix well to combine. Fold in sour cream, Parmesan cheese, and black pepper. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally. HINTS: (1) 1-1/2 cups broken uncooked fettuccine usually cooks to about 2 cups. (2) If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli and dice when you get home. (3) Chopped reduced-fat ham instead of chicken also works well.

Serves four (1-1/4 cups each.) Each serving equals: 264 calories, 4 gm fat, 25 gm protein, 32 gm carbohydrate, 575 mg sodium, 4 gm fiber; Diabetic Exchanges: 3 meat, 1-1/2 starch, 1 vegetable.

NA of CO, asked me to whip one of her favorite desserts into shape. After one bite of my version, you just might be saying, "Ooh la la!" By the way, my version was less than half the calories, fats and carbos, so maybe we should shout Ooh la la again!!!

French Apple Streusel Pie

Ingredients:
3 cups (6 small) cored, peeled, and sliced cooking apples
1-1/2 teaspoons apple pie spice
1 cup Bisquick Reduced-Fat Baking Mix
1/2 cup + 2 tablespoons Splenda Granular
1/2 cup fat-free milk
2 eggs or equivalent in egg substitute
1 tablespoon Land-O-Lakes no-fat sour cream
1/4 cup chopped pecans
4 teaspoons I Can't Believe It's Not Butter light margarine

Instructions:
Preheat oven to 325 degrees. Spray a 9-inch pie plate with butter-flavored cooking spray. In a large bowl, combine apple slices and apple pie spice. Evenly spoon mixture into prepared pie plate. In same bowl, combine 3/4-cup baking mix, 1/2-cup Splenda, milk, eggs, and sour cream. Mix well until blended. Spread mixture evenly over apple slices. In a medium bowl, combine remaining 1/4-cup baking mix, remaining 2 tablespoons Splenda, and pecans. Add margarine. Mix well, using a pastry mixer or fork until mixture is crumbly. Evenly sprinkle crumb mixture over top. Bake for 40 to 50 minutes or until a knife inserted near center comes out clean. Place pie plate on a wire rack and let set for at least 15 minutes. Cut into 8 pieces.
HINT: 1 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, and 1/4 teaspoon ground ginger may be used in place of "apple pie spice."

Serves eight. Each serving equals: 146 calories, 6 gm fat, 4 gm protein, 19 gm carbohydrate, 233 mg sodium, 2 gm fiber; Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch

I hope you enjoyed our time together in the kitchen. Remember, if you'd like me to revise one of your family favorites, to make it healthier, send your request to: JoAnna Lund, C/O VOICE OF THE DIABETIC, 1421 1-70 Drive SW, Suite C, Columbia, MO 65203. Also, be sure to visit my Web site at www.healthyexchanges.com for more "common folk" healthy recipes to try. Until next time . . .



ASK4JJG Posts: 1,795
10/31/08 6:58 P

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HEALTHY HOME COOKING
by JoAnna M. Lund

Hi! Welcome back into my kitchen where the cooking is easy and the food is both healthy and tasty! The days here in Iowa have that crisp fall feel to them. So, we know the harsh winter winds and snow won't be too far behind. That means we need some "common sense" cooking tips to help with winter fare and some hearty dishes to eat! Let's start with the cooking tips, shall we?

If gelatin salads are going to be on the menu anytime soon, here's a really quick tip -- not only for preparing the salad but also for cleanup afterwards. In a microwaveable safe mixing bowl, combine one cup cold water and one (four-serving) pkg. dry gelatin. Mix well, then microwave on HIGH (100% power) for two minutes. Mix well again, and then proceed as whatever recipe you are preparing suggests. This method helps dissolve the dry gelatin without having to fight to keep the gook from settling on the bottom of the bowl and on the mixing spoon.

Did you know that if you warm your sugar-free pancake syrup in the microwave while browning the pancakes on the griddle, you will be delighted with how much better those pancakes taste? There's something about the warm syrup drizzled over the warm pancakes that makes the sum of the parts seem so much more! Yum, I can taste those warm mapley pancakes now, can't you!?!

I love icy cold orange juice anytime of the year, but I don't like drinking a small 1/2 cup and calling it a serving! So, I've learned to put that 1/2 cup of orange juice into a tall glass filled with ice and then pour another 1/2 cup of a cold diet lemon-lime soda pop in with it. After a quick stir with the spoon, I instantly have a full glass of "orange juice." It's a case of being neither half empty nor half full. It's simply bursting with orange taste and much more filling.

How about a quick "homemade" dressing for your next salad? Simply combine one cup chunky salsa (I'll leave the degree of "hot" up to you (for me, it's extra mild and for my husband, it's extra hot -- so we compromise on extra-mild!), 1/4 cup white distilled vinegar and 1/4 cup Splenda. Mix well, and store in a covered container in the fridge. The next time you want something to perk up either your salad or baked potato, spoon on some of this. As it's virtually all veggies, you don't have to stop with a tablespoon or two. And best of all, it's a "free" food -- diabetic exchanges wise, that is.

Did you know that if you want to lighten up a family favorite dessert that calls for baking chocolate, you can substitute three tablespoons of unsweetened cocoa powder and two teaspoons water for an ounce of unsweetened baking chocolate? Also, did you know that you can intensify the chocolate flavor even more by adding a teaspoon or so of vanilla extract to anything chocolate? If you're a chocoholic, isn't this wonderful news?

To quickly toast nuts without any fuss, simply spread about 1/2 cup of nuts (any kinds) in a glass pie plate and microwave on HIGH (100% power) for six to seven minutes or until golden. Stir after the first three minutes, then after each minute until done.
Store the nuts in an airtight container in your refrigerator. By toasting nuts, you really bring out the flavor, so it seems like you used a whole bushel barrel of them, even though you only use a few!

To reheat rolls or a slice of quick bread without having to turn the oven on, simply place them on a paper towel in your microwave, and then arrange another piece of paper towel over the top. Microwave on HIGH (100% power) for five to seven seconds per roll -- no longer, or you will dry the rolls out, not refresh them!

To check if your baking powder is fresh, all you have to do is put one teaspoon of it in a bowl, and pour two tablespoons of very hot tap water over it. If it's fresh, it will bubble very actively. If it doesn't bubble, then it's time to replace your old can of baking powder with a new one.

If you still have some fresh red or green bell peppers from your garden, here's a quick way to "roast" some of them (and save lots of money in the process). All you have to do is pierce a whole pepper in four or six places with the tines of a fork and place the pepper in a glass pie plate and microwave on HIGH (100% power) for 10 to 12 minutes, turning after every four minutes. Cover and let sit on the counter for five minutes. Then, remove the seeds and peel the skin off the pepper. Cut into strips. Use right away in salads or whatever. Or, if you prefer, you can freeze them for later use. Either way, you can be as trendy as any restaurant chef with this easy trick!

If you're planning on preparing Italian dishes, here's a quick trick that will save you a ton of calories. Just use fat-free Italian dressing to brown the extra-lean ground meat. Simply pour a couple of tablespoons of the dressing into a skillet and add your other ingredients while browning. The dressing acts almost like olive oil in the browning process and adds a touch of flavor as well.

Now for our Recipe Makeovers

MZ of IN, sent in a main dish she wanted revised so her husband could still enjoy it, even though he has diabetes. I promise, you'll enjoy this, no matter why you're wanting to eat healthier!

CORN CHOWDER CASSEROLE

16 ounces extra-lean ground sirloin beef or turkey breast

1/2 cup chopped onion

1 cup finely chopped celery

2 cups cooked elbow macaroni, rinsed and drained

1 (8-ounce) can cream-style corn

1/2 cup + 1 tablespoon (2-1/4 ounces) shredded Kraft reduced-fat Cheddar cheese

1/8 teaspoon black pepper

1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and celery. Add macaroni, corn, Cheddar cheese, black pepper, and parsley flakes. Mix well to combine. Spread mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings. Freezes well.

HINT: Usually 1-1/3 cups uncooked macaroni cooks to about 2 cups.

Serves 6; Each serving equals:
222 calories, 6g fat, 20g protein, 22g carbo, 258mg sodium, 86mg calcium, 2g fiber.
Diabetic Exchanges: 2-1/2 meat, 1 starch.

NM of IA, requested I revise this ultra-easy, but fancy looking dessert, featuring apples, into a diabetic-friendly version. Within five minutes of starting, you could serve this glorious dessert. Is that easy enough?



APPLE CHEESECAKE PIE

2 (8-ounce) pkgs. Philadelphia fat-free cream cheese

1 (4-serving) pkg JELL-O sugar-free instant vanilla
pudding mix

2/3 cup Carnation Nonfat Dry Milk Powder

1 cup water

1/4 cup Cool Whip Lite

1 (6-ounce) Keebler graham cracker pie crust

1 (20-ounce) can Lucky Leaf No Sugar Added Apple Pie Filling

2 tablespoons chopped pecans

1 tablespoon purchased graham cracker crumbs or

1 (2 1/2-inch) graham cracker square, made into crumbs
1 tablespoon Splenda Granular

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Lite. Evenly spread filling mixture into pie crust. Spread apple pie filling evenly over filling. In a small bowl, combine pecans, graham cracker crumbs, and Splenda. Sprinkle crumb mixture evenly over top. Refrigerate for at least 1 hour. Cut into 8 servings.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Serves 8; Each serving equals:
235 calories, 7g fat, 12g protein, 31g carbo, 623mg sodium, 236mg calcium, 2g fiber
Diabetic Exchanges: 1 starch, 1 meat, 1 fruit, 1 fat

I hope you enjoyed our time together in the kitchen. Remember, if you'd like me to revise one of your family favorites so it's healthier, send your request to: JoAnna Lund, Healthy Exchanges, PO Box 80, DeWitt, IA 52742. Also, be sure to visit my website at www.healthyexchanges.com for more "common folk" healthy recipes to try. Until next time . . . . JoAnna


ASK4JJG Posts: 1,795
10/31/08 6:26 P

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Healthy Home Cooking
by JoAnna M. Lund

Hi! I’m glad you chose to join me again in my kitchen, where the cooking is easy and the food is both healthy and tasty! We all made our share of New Year’s Resolutions back on January 1. But, if you’re finding it a bit harder to keep them today than then, let me help you with a ton of healthy cooking tips to keep you motivated.

Don’t save Pumpkin Pie Spice or Apple Pie Spice just for pies! Try either in any recipe that calls for ground cinnamon. You’ll be amazed at the flavors these blends impart in just about any baked goods—from cookies to cakes to muffins!

Would you like to make your meatballs all the same size without all the “by guess and by golly” mess? An easy way to make equal sized meatballs, is to place the meat mixture on a piece of waxed paper and pat it into a rectangle that is 1-inch thick. Next cut the rectangle into the same number of squares that you want meatballs and gently roll each square into a meatball.

I have an ultra-easy way to make old-fashioned baked apples without sugar. Take the core out of the apple and slice it from the top down, but not all the way to the bottom. Put the apple in a microwave-proof custard cup, spread it slightly apart, drizzle a tablespoon or so of any sugar-free maple syrup over the apple and sprinkle a teaspoon or two of chopped walnuts over the top. Microwave on HIGH for two to four minutes (depending on the firmness of the apple before baking). Last, but not least, sit down and slowly savor every bite!

The next time you have leftover mashed potatoes, why not turn them into a Twice Baked Potato Casserole? Just combine two cups mashed potatoes, two tablespoons fat-free sour cream, one teaspoon dried onion flakes, and 3/4 cup shredded reduced-fat Cheddar cheese. Spread this mixture into an 8-by-8-inch baking dish or four (12-ounce) ovenproof custard cups, sprayed with butter-flavored cooking spray. Sprinkle the top with a dash of paprika, and bake at 350 degrees for 25 to 30 minutes. Either way, it’s a great side dish to just about any entree you can think of!

During the bustle of preparing for any “big dinner”, you may want to consider buying fresh veggies already chopped from the salad bar found in most major supermarkets. That way, if you only need two cups of chopped broccoli for a salad recipe, you don’t have to buy a whole head and maybe watch part of it go to waste.

To make “sausage” patties that taste just like old-fashioned pork sausage, simply combine one pound of extra lean ground sirloin beef or turkey breast and 1 teaspoon ground sage, 1 teaspoon poultry seasoning, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Mix well, then cover and refrigerate the mixture for an hour or so. When you are ready to make your “sausage” patties, simply use a 1/3 cup measuring cup as a guide to form six patties. Brown the patties in a large skillet sprayed with butter-flavored cooking spray—and I defy anyone to tell the difference between these and the real thing!

To make a really good horseradish sauce, combine 1/2 cup fat-free sour cream, 1 tablespoon prepared horseradish, 1 teaspoon dried onion flakes, and 1 teaspoon dried parsley flakes. Cover and refrigerate until ready to serve. I like this topped on a hot baked potato, but it’s also great with lean roast beef; just ask my husband!

Now for our Recipe Makeovers

SM, of SD, requested that I makeover a filling dish featuring spinach and feta. This unusual “pie” is a family favorite and she wanted to continue serving, even though she now has to watch what she eats as she has diabetes. I think this will more than do the trick!

Spinach and Feta Pie

Ingredients:
1 (10-ounce) package frozen chopped spinach, thawed and thoroughly drained
3/4 cup crumbled feta cheese
1/4 cup chopped green onion
1/2 cup + 1 tablespoon Bisquick Heart Smart Baking Mix
2/3 cup fat-free milk
1/2 teaspoon lemon pepper
2 eggs or equivalent in egg substitute

Instructions: Preheat oven to 400 degrees. Spray a 9-inch pie plate with butter-flavored cooking spray. In a large bowl, combine spinach, feta cheese, and green onion. Evenly arrange mixture in prepared pie plate. In same bowl, combine baking mix, milk, lemon pepper, and eggs. Mix well to combine. Pour mixture evenly over spinach mixture. Bake for 30 to 35 minutes or until a knife inserted near center comes out clean. Place pie plate on a wire rack and let set for five minutes. Divide into six servings. Freezes well.

Serves 6 - Each serving equals: 138 calories, 6g fat, 9g protein, 12g carbo., 449mg sodium, 2g fiber. Diabetic Exchanges: 1 meat, 1/2 starch, 1/2 vegetable. Carb Choices: 1

KM, of IN, sent a delicious sounding cake to revise so that the carbs wouldn’t be as high as the stratosphere, like they are in the original version! My tasters really enjoyed testing this for me.

Chocolate Pistachio Poke Cake

Ingredients:
2 cups Carnation Nonfat Dry Milk Powder
3-1/2 cups water
1 tablespoon distilled white vinegar
1-1/2 cups Bisquick Heart Smart Baking Mix
3/4 cup Splenda granular
1/4 cup unsweetened cocoa
1 teaspoon baking powder
1/4 cup I Can’t Believe It’s Not Butter Light Margarine
1-1/2 teaspoons vanilla extract
2 (4-serving) packages JELL-O sugar-free instant pistachio pudding mix
1-1/2 cups Cool Whip Free

Instructions: Preheat oven to 350 degrees. Spray a 9-by-13-inch cake pan with butter-flavored cooking spray. In a small bowl, combine 2/3 cup dry milk powder, 1 cup water, and vinegar. Set aside. In a large bowl, combine baking mix, Splenda, cocoa, and baking powder. Add milk mixture, margarine and vanilla extract. Using an electric mixer, blend on Low for 30 seconds. Continue blending on High for two minutes. Spread batter evenly into prepared cake pan. Bake for 15 to 18 minutes or until a toothpick inserted near center comes out clean.

Using the handle of a wooden spoon, evenly poke holes into warm cake at 1-inch intervals. In a large bowl, combine one package dry pudding mix, 2/3 cup dry milk powder, and 1-1/2 cups water. Mix well using a wire whisk. Spread pudding mixture evenly over top of cake, making sure it runs into holes. Refrigerate while preparing topping.

In same bowl, combine remaining package of dry pudding mix, remaining 2/3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spread topping mixture over top. Refrigerate for at least one hour. Cut into 12 servings. Freezes well.

Serves 12 - Each serving equals: 181 calories, 5g fat, 6g protein, 28g carbo., 428mg sodium, 1g fiber. Diabetic Exchanges: 1-1/2 starch/carbo., 1/2 fat-free milk, 1/2 fat. Carb Choices: 2

I hope you enjoyed our time together in the kitchen. Remember, if you would like me to revise one of your family favorites so it’s healthier, send your request to: JoAnna Lund, Healthy Exchanges, P.O. Box 80, DeWitt, IA 52742. Also, be sure to visit our Web site at www.healthyexchanges.com for more “common folk” healthy recipes to try. Until next time ... JoAnna


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