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3/9/09 7:20 P

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EASTER GOODIES SAMPLER

PINK CHAMPAGNE SALAD
(4/94 Healthy Exchanges Food Newsletter)

3/4 cup plain fat free yogurt
1/3 cup nonfat dry milk powder
Sugar substitute to equal 2 tablespoons sugar
I teaspoon vanilla extract
I cup Cool Whip lite (8 calories per Tablespoon)
2 to 3 drops red food coloring
I cup canned crushed pineapple, packed in its own juice, undrained I (4-serving) package sugar-free instant vanilla pudding mix
2 cups fresh strawberries, coarsely chopped
1 oz miniature marshmallows (1/2 cup)

in a large bowl, combine yogurt and dry milk powder. Add sugar subscitu~e, vaniila extract, Cool Whip Lite, and red food coloring. tviix gently to combine. Add pineapple with juice and dry pudding mix. Mix weil using a wire whisk. Fold in strawberries and marshmallows. Cover and chill until ready to serve.
Serves 6 (213 cup) - Each serving equals:
HE: 2/3 Fruit, 113 Skim Milk, 1/2 Slider, 8 Optional Calories 123 Calories, I gm Fat, 3 gm Protein. 2S gm Carbohydrate, 261 mg Sodium
DIABETIC: I Fruit, 1/2 Search

APPLE PRINCESS WALDORF SALAD
(4/95 Healthy Exchanges Food Newsletter)

2 cups chopped unpeeled red apples (4 small)
1/4 cup raisins
3/4 cup chopped celery
1/3 cup chopped walnuts (I 112 ounces)
1/4 cup Kraft fat-free mayonnaise
1 tablespoon Sprinkle Sweet or Sugar Twin
2 teaspoons lemon juice
3/4 cup Cool Whip lite

In a medium bowl, combine apples, raisins. celery, and walnuts. In a small bowl, combine mayonnaise, Sprinkle Sweet, and lemon juice. Stir in Cool Whip Ute. Add mayonnaise mixture to apple mixture. Mix gendy to combine. Refrigerate until ready to serve.

Serves 6 ( 1/2 cup) - Each serving equals:
HE: I Fruit. 1/2 Fat. 114 Vegetable, 1/4 Protein. 114 Slider,S Optional Calories 113 Calories, S gm Fat, I gm Protein, 16 gm Carbohydrate,85 mg Sodium, I gm Fiber
DIABETIC: I Fruit, I Fat
HINT: To plump up raisins without"cooking", place in a glass measuring
cup and microwave on HIGH for 15 seconds.

HEAVENLY BLUEBERRY SALAD
(4/95 Healthy Exchanges Food Newsletter)

1 (4-serving) package JELL-O sugar-free raspberry gelatin I cup boiling water
3/4 cup Diet Mountain Dew
1 cup canned crushed pineapple, packed in its own juice, undrained (8 ounce can)
1 1/2 cups unsweetened frozen blueberries, thawed and drained, or fresh blueberries
1/4 cup chopped pecans (1 ounce)
1 (8-ounce) pa::kage Philadelphia fat-free cream cheese I CUD Cool WhiD Lite
1 te~spoon cocOnut eXtract
2 tablespoons flaked coconut

In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in Diee Mouncain Dew and pineapple with juice. Pour mixture into an 8x8-inch dish. Refrigeraee 30 minutes. Add blueberries and pecans. Mix gently co combine. Refrigerate unci! set, about 4 hours. In a medium bowl,stir cream cheese with a spoon until soft. Add Cool Whip Lite and coconut extract. Mix gendy co combine. Evenly spread cream cheese mixture over set gelatin. Sprinkle coconut evenly over top. Refrigeraee until ready to serve. Cue into 8 pieces.

Serves a - Each serving equals:
HE: 1/2 Fruit, 112 Fat, 112 Protein, 114 Slider, 9 Optional Calories
108 Calories, 4 gm Fat, S gm Protein, 13 gm Carbohydrate, 205 mg Sodium, 1 gm Fiber
DIABETIC: I Fruit, 112 Fat, 1/2 Meat

MARDI GRAS SALAD
(3/95 Healthy Exchanges Food Newsletter)

1 cup canned whole-kernel corn, rinsed and drained (8 ounce can)
2 cups canned peas, rinsed and drained (16 ounce can)
2 cups canned French scyle green beans,rinsed and drained (16 ounce can)
3/4 cup diced celery
2 tablespoons canned chopped pimiento
1/4 cup finely chopped onion
3/4 cup Kraft Fat Free French Dressing
1 teaspoon dried parsley flakes

In a large bowl, combine corn. peas, green beans, celery. pimiento, and onion. Add French dressing and parsley flakes. Mix gently co combine. Cover and refrigerate at least 2 hours.

Serves 6 (3/4 cup) - Each serving equals:
HE: 1 Bread, 1 Vegetable. 1/4 Slider. 13 Optional Calories .108 Calories. 0 gm Fat, 4 gm Protein, 23 gm Carbohydrate.257 mg Sodium, 4 gm Fiber ,
DIABETIC: I Starch, I Vegetable


HOLIDAY BAKED BEANS
(4/94 Healthy Exchanges Food Newsletter)

1/2cup finely chopped onion
1/2 cup finely chopped green bell pepper
2 tablespoons Bacon Bits
20 ounces (tWo 16-ounce cans) great northern beans,rinsed and drained
1 3/4 cups Hunt's chunky tomato sauce
1 tablespoon Brown Sugar Twin
1/4 teaspoon black pepper
1 to 2 drops Tabasco sauce

In a large skillet sprayed with butter-flavored cooking spray. saute onion,green pepper. and bacon bits. Add great northern beans, tomato sauce. Brown Sugar Twin. black pepper, and Tabasco sauce. Pour mixture into an 8x8 baking dish sprayed with butter flavored cooking spray. Bake for 45 minutes.
*
Serves 6 - Each serving equals:
HE: 1 2/3 Protein or Bread. 1 2/3 Vegetable,9 Optional Calories
138 Calories, 1 gm Fat. 9 gm Protein. 24 gm Carbohydrate. 104 mg Sodium
DIABETIC: 1 Meat, 1 Starch. 1 Vegetable

POTATO HAM BAKE
(4/95 Healthy Exchanges Food Newsletter)

4 cups diced raw potatoes (20 ounces)
1 1/2 full cups diced Dubuque 97% fat-free ham or any extra-lean ham (9 ounces)
3/4 cup diced onion 2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 teaspoon prepared mustard
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
1/4 teaspoon paprika

Preheat oven to 375 degrees. In an 8x8-inch baking dish sprayed with butter-flavored cooking spray. layer half of potatoes, ham, and onion. Repeat layers. In a small bowl. combine dry milk powder. water. mushroom soup. mustard, parsley flakes, and black pepper. Mix well until combined. Pour mixture evenly over top of potato layer. Sprinkle paprika evenly over top. Cover. Bake 45 minutes. Remove cover and continue baking 30 minutes. Cut into 6 pieces.

Serves 6 - Each serving equals: *
HE: I Protein, 2/3 Bread. 113 Skim Milk,114 Vegetable. 114 Slider, 8 Optional Calories
170 Calories, 2 gm Fat, 12 gm Protein,26 gm Carbohydrate, 619 mg Sodium, 1 gm Fiber
DIABETIC: I 112 Starch, I Meat


BROCCOLI CHEESE CASSEROLE
(3/95 Healthy Exchanges Food Newsletter)
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 1/2 cups shredded Kraft reduced-fat Cheddar cheese (6 ounces)
1/3 cup skim milk
1 teaspoon Worcestershire sauce
1/3 cup Land 0 Lakes fat-free sour cream
1 cup uncooked instant rice (3 ounces)
3 cups frozen cut broccoli, slightly thawed

Preheat oven to 350 degrees. In a large saucepan. combine mushroom soup. Cheddar cheese, skim milk. and Worcestershire sauce. Cook over medium heat, stirring constantly. until cheese melts. Remove from heat. Add sour cream and rice. Mix well to combine. Stir in broccoli. Pour mixture into an 8x8-inch baking dish sprayed with butter­flavored cooking spray. Bake 45 to 50 minutes. Cut into 6 pieces.

Serves 6 . Each serving equals:
HE: 1 1/3 Protein, 1 Vegetable, 1/2 Bread, 1/2 Slider,1 Optional Calorie
181 Calories. 5 gm Fat, 12 gm Protein, 22 gm Carbohydrate, 477 mg Sodium. I gm Fiber
DIABETIC: I Meat, I Vegetable. I Starch


CAULIFLOWER AND TOMATOES AU GRATIN
(4/95 Healthy Exchanges Food Newsletter)

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups Hunt's Chunky tomato sauce (15 ounce can)
1 tablespoon Sprinkle Sweet or Sugar Twin
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes
3/4 cup shredded Kraft reduced-fat Cheddar cheese
(3 ounces) 3 cups cooked chopped cauliflower
6 tablespoons dried fine bread crumbs (I 1/2 ounces)

Preheat oven to 350 degrees. In a large skillet sprayed with butter-flavored cooking spray, saute onion and green pepper until tender. about 5 minutes. Stir in tomato sauce. Sprinkle Sweet. black pepper. and parsley flakes. Add Cheddar cheese. Mix well to combine. Continue cooking. stirring often, until cheese melts. Stir in cauliflower. Pour mixture into an 8x8-inch baking dish sprayed with butter-flavored cooking spray. Evenly sprinkle bread crumbs over top. Bake 30 minutes. Cut into 6 pieces.

Serves 6 - Each serving equals: *
HE: 2 1/2Vegetable, 2/3 Protein. 1/3 Bread, 1 Optional Calorie
102 Calories. 2 gm Fat, 7 gm Protein, 14 gm Carbohydrate, 654 mg Sodium, 2 gm Fiber
DIABETIC: 2 Vegetable. 1/2 Meat, 1/2 Starch


YAMS SURPRISE
(4/95 Healthy Exchanges Food Newsletter)

3 1/2 cups canned sweet potatoes, rinsed and drained (18 ounce can)
1 cup canned mandarin oranges. rinsed and drained (11 ounce can)
2 tablespoons Brown Sugar Twin

Cut sweet potatoes into bite size pieces. In an 8x8-inch glass baking dish sprayed with butter-flavored cooking spray, combine sweet potatoes and mandarin oranges. Sprinkle Brown Sugar Twin evenly over top. Cover and cook in microwave on HIGH for 4 to 5 minutes or until heated through, tUrning after 2 minutes. Cut into 6 pieces.
*

Serves 6 - Each serving equals:
HE: 1 Bread, 1/3 Fruit, 2 Optional Calories
92 Calories. 0 gm Fat, I gm Protein. 22 gm Carbohydrate, 48 mg Sodium. 3 gm Fiber
DIABETIC: 1 1/2 Starch


LEMON STRAWBERRY DESSERT
(5/94 Healthy Exchanges Food Newsletter)
2 cups fresh strawberries
3 tablespoons Sprinkle Sweet or Sugar Twin *
12 (2 1/2 inch) graham crackers *
2 (4-serving) packages sugar-free lemon gelatin
I (4-sErving) package Sugar-free Instant vanilla pudding mix
1/3 cup nonfat dry milk powder
2 1/4 cups plain fat-free yogurt
1 cup Cool Whip Lite (8 calories per tablespoon)
1 oz sliced almonds (1 1/4 cup)

Reserve 4 whole strawberries. Slice remaining strawberries. In a medium bowl, combine sliced strawberries and 2 tablespoons Sprinkle Sweet. Set aside. Place 9 graham crackers in a 9x9 cake pan. breaking as necessary to fit. In a medium bowl, combine dry gelatin, dry pudding mix, and dry milk powder. Add yogurt. Mix well using a wire whisk. Blend in Cool Whip Lite. Spread half of lemon mixture over graham crackers. Top with sliced strawberries. Spread remaining lemon mixtUre over strawber-ries. Chill. Meanwhile, crush remaining 3 graham crackers. In a large skillet sprayed with butter-flavored cooking spray, combine graham cracker crumbs. remaining I tablespoon Sprinkle Sweet and almonds. Cook over medium heat, stirring constantly until miXture is lightly toasted. about 2-3 minutes. Cool completely. Evenly sprinkle mixture over top of dessert. Cut reserved strawberries in half. Garnish top with strawberries. Chill at least 2 hours before serving.

Serves 8 - Each serving equals:
HE: 1/2 Skim Milk. 1/2 Bread, 1/2 Fat. 1/4 Protein, 1/4 Fruit, 37 Optional Calories
158 CalorieS'. 4 gm Fat, 7 gm Protein, 24 gm Carbohydrate, 316 mg Sodium
DIABETIC: I Starch. 1/2 Skim Milk, 1/2 Fat


CREAMY RICE AND PEAS
(4/94 Healthy Exchanges Food Newsletter)

1/2 cup canned sliced mushrooms, drained
1 can Campbell's Healthy Request Cream of Mushroom Soup
1 cup skim milk
1/4 teaspoon black pepper
1/2 cup frozen peas, thawed
3 ounces dry instant rice (1 cup)
1 teaspoon dried par:;ley flakes

In a large skillet, combine mushrooms. mushroom soup. skim milk. and black pepper. Stir in peas. Bring mixture to a boil. Stir in rice and parsley flakes. Cover. Remove from heat. Let set 5 minutes. Fluff with a fork before serving.

Serves 4 (3/4 cup) - Each serving equals: *
HE: 1 Bread, 1/4 Skim Milk, 1/4 Vegetable, 1/2 Slider, 1 Optional Calorie
154 Calories, 1 gm Fat. 6 gm Protein, 30 gm Carbohydrate, 452 mg Sodium
DIABETIC: 2 Starch


MANDARIN ORANGE-PINEAPPLE PIE
(4/95 Healthy Exchanges Food Newsletter)

1 (6 oz) Keebler graham cracker piecrust
1 (4-serving) package sugar-free- Orange gelatin
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup unsweetened orange juice
1 cup canned crushed pineapple, packed in its own juice, undrained (8 ounce can)
1 1/2 teaspoons coconut extract *
1 cup canned mandarin oranges, rinsed and drained (11 ounce can)
3/4 cup Cool Whip Lite
2 tablespoons flaked coconut

In a medium saucepan, combine dry gelatin, dry pudding mix. and dry milk powder. Add orange juice and undrained pineapple. Mix well to combine. Cook over medium heat, stirring constantly, until mixture thickens and starts to boil. Remove from heat. Stir in f /2 teaspoon coconut extract and mandarin oranges. CoolS minutes. Pour miXture into piecrust. Refrigerate at least 2 hours or until filling is firm. In a small bowl, combine Cool Whip Lite and remaining I teaspoon coconut extract. Spread topping mixture evenly over pie filling. Sprinkle flaked coconut evenly over top. Refrigerate until ready to serve. Cut into 8 pieces.

Serves 8 - Each serving equals:
HE: 3/4 Fruit, 1/2 Bread. 1/4 Skim Milk. 1 Slider, 9 Optional Calories
198 Calories, 6 gm Fat, 4 gm Protein, 32 gm Carbohydrate. 268 mg Sodium. 1 gm Fiber DIABETIC: 1 Fruit, 1 Starch, 1 Fat


BANANA SPLIT CHEESECAKE
(5/94 Healthy Exchanges Food Newsletter)

1 6 oz Keebler butter-flavored pie crust
2 (8-ounce) packages fat-free cream cheese
1 (4-serving) package sugar-free instant banana pudding mix
2/3 cup nonfat dry milk powder
1 cup canned crushed pineapple. packed in itS own juice. undrained
2 cups fresh strawberries, chopped
1 medium banana. diced
3/4 cup Cool Whip Lite (8 calories perTablespoon)
1 teaspoon coconut extract
1/2 oz chopped pecans (2 Tablespoons)
1/4 oz mini chocolate chips (1 Tablespoon)
I tablespoon flaked coconut
4 maraschino cherries. halved

In a large bowl,stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder. and pineapple with juice. Mix well using a wire whisk Fold in strawberries and banana. Spread mixture evenly into piecrust. In a small bowl, combine Cool Whip Lite and coconut extract. Spread mixture evenly over tOp of filling. Evenly sprinkle pecans. chocolate chips and coconut over top. Garnish top evenly with cherry halves. Chill until ready to serve.

Serves 8 . Each serving equals:
HE: I Protein, 3/4 Fruit, 1/2 Bread, 1/4 Skim Milk. 1/4 Fat, I Slider, 6 Optional Calories
278 Calories, 8 gm Fat, 12 gm Protein, 38 gm Carbohydrate, 688 mg Sodium
DIABETIC: 1 1/2 Starch. 1 Meat, 1 Fruit, 1 Fat


QUEEN ANNE'S CHEESECAKE
(5/94 Healthy Exchanges Food Newsletter)

1 6 oz Keebler graham cracker pie crust
2 (8-ounce) packages fat-free cream cheese
1 (4-serving) package sugar-free instant vanilla pudding mix
1 (4-serving) package sugar-free cherry gelatin
1 cup canned crushed pineapple. packed in itS own juice. undrained
8 maraschino cherries. quartered
3/4 cup Cool Whip Lite (8 calories perTablespoon) *

In a medium bowl. stir cream cheese with a spoon until soft. Add dry pudding mix. dry gelatin. and pineapple with juice. Mix well using a wire whisk. Reserve 8 quarters of cherries. Gently fold in remaining cherries and 1/4 cup Cool Whip Lite. Spread mixture evenly into piecrust. Chill at least 2 hours. When serving, top each piece with I tablespoon Cool Whip Lite. Garnish each with 1 piece reserved cherry.

Serves 8 - Each serving equals:
HE: 1 Protein, 1/2 Bread, 1/4 Fruit, 1 Slider, 9 Optional Calories 210 Calories, 6 gm Fat, 10 gm Protein. 28 gm Carbohydrate, 562 mg Sodium
DIABETIC: I 1/2 Starch. I Meat, 1/2 Fruit, 1/2 Fat


LEMON MERINGUE PIE
(Camp Courageous Dessert Cookbooklet)

1 refrigerated unbaked 9-inch Pillsbury piecrust
2 (4-serving) packages JELL-O sugar-free'vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free lemon gelatin
2 1/2 cups water
6 egg whites
6 tablespoons Sugar Twin or Sprinkle Sweet
1/2 teaspoon vanilla extract

Preheat oven to 450 degrees. Place pie crust in a 9-inch pie plate. Flute edges and prick bottom and sides with tines of a fork. Bake for 9 to II minutes or until lightly browned. Place pie plate on a wire rack and allow to cool. Lower heat to 350 degrees. Meanwhile, in a medium saucepan. combine dry pudding mixes and dry gelatin. Add water. Mix well to combine. Cook over medium heat, stirring constantly, until mixture thickens and startS to boil. Pour hot mixture evenly into partially cooled piecrust. In a large bowl, beat egg whites with an electric mixer until soft peaks form. Add Sugar Twin and vanilla extract. Continue beating until stiff peaks form. Spread meringue mixture evenly over filling mixture, being sure (0 seal to edges of piecrust. Bake 10 to I 5 minutes or until meringue star-..;; to curn brown. Place pie plate on a wire rack and cool 30 minutes. Refrigerate at least 2 hours. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1/2 Bread. 1/2 Protein. 3/4 Slider, 19 Optional Calories 147 Caiories, 7 gm Fat. 5 gm Protein. 16 gm Carbohydrate, 309 mg Sodium. 1 gm Fiber
DIABETIC: 1 Starch, 1 Fat


EASTER PARADE PIE
(4/94 Healthy Exchanges Food Newsletter)

1 purchased 6 oz Keebler graham cracker piecrust
1 medium banana, diced
1 (4-serving) package sugar-free instant banana pudding mix
2/3 cup nonfat dry milk powder
1 cup canned crushed pineapple, packed in itS own juice. drained (reserve liquid)
1 cup Cool Whip Lite (8 calories perTablespoon) *
1/2 cup raisins
1 teaspoon coconut extract
2 cablespoons flaked coconut

Place bananas in piecrust, In medium bowl, combine dry pudding mix and dry milk powder. Add enough water to reserved pineapple juice to make 1 cup iiquid. Add iiquid to dry pudding mixture. Mix well with wire whisk. Blend in 1/4 cup Cool Whip Lite, pineapple. and raisins. Spread mixture evenly over bananas. Chill 10 minutes. In smail bowl, combine remaining Cool Whip Lite and coconut extract. Spread mixtUre evenly over pie filling. Evenly sprinkle coconut over top. Chill at least 2 hours.

Serves 8 - Each serving equals:
HE: 1 Fruit, 1/2 Bread. 1/4 Skim Milk. 3/4 Slider. 10 Optional Calories 237 Calories. 7 gm Fat, 3 gm Protein.41 gm Carbohydrate. 350 mg Sodium
DIABETIC: 1 1/2 Starch, 1 Fruit, 1 Fat

* * All these recipes previously appeared in the publication listed next to the title. Enjoy! * *


"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss


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