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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   MAIN DISH CORNBREAD 


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SKYBOYSMOM
Posts: 1,152
6/30/08 12:04 P

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MAIN DISH CORNBREAD

1 (10 3/4oz) can reduced-fat cream of mushroom soup

1/3 cup fat-free milk

1 egg, slightly beaten, or equivalent in egg substitue

1 1/4 cups reduced-fat biscuit baking mix

1/2 cup yellow cornmeal

1/4 cup SPLENDA granular

1/2 cup frozen whole-kernel corn, thawed

1 cup frozen chopped broccoli, thawed

1 1/2 cups diced extra-lean ham

1/8 cup shredded reduced-fat cheddar cheese


1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray an 8 x 8 inch baking dish with butter-flavored cooking spray. In a large bowl cobine mushroom soup, milk, and egg. Stir in baking mix, cornmeal, and SPLENDA. Add corn, broccoli, ham, cheddar cheese, and parsley flakes. Mix well to combine. Spread mixture evenly into prepared baking dish. Bake for 30 to 35 minutes or until a toothpick inserted in center comes out clean. Place baking dish on a wire rack and let set for 5 minutes. Cut into 8 servisings.

HINT: Thaw corn and broccoli by placing in a colander and rinsing under hot water for 1 minute.

EACH SERVING EQALS:

HE: 1 1/2 bread * 1 1/3 protein * 1/4 vegetable * 6 optional calories
__________

205 calories * 5 gm fat * 12 gm protein * 28 gm carbohydrate * 723 mg sodium * 147 mg calcium * 2 gm fiber
________________

DIABETIC EXCHANGES: 1 1/2 meat * 1 1/2 starch





 
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