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ANNINSD Posts: 5,878
11/22/10 9:27 P

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Green Bean-Carrot Salad
Healthy Exchanges Cookbook p.74

I know that you know that green beans and carrots are supposed to be good for you. But this salad combo will make you shout from the rooftops that they're good-tasting too!
~ Serves 8 (2/3 cup)

2 cups (one 16-ounce can) canned green beans, rinsed and drained
2 cups (one 16-ounce can) canned sliced carrots, rinsed and drained
1/4 cup thinly sliced white onion
1/4 cup chopped green bell pepper
1/2 cup chopped celery
2 tablespoons snipped fresh parsley
1/3 cup white vinegar
Sugar substitute to equal 4 teaspoons sugar
4 teaspoons vegetable oil
1/2 teaspoon dry mustard or 1 teaspoon prepared mustard
1/4 teaspoon lemon pepper

In a medium bowl, combine green beans, carrots, onion, green pepper, celery, and parsley. In covered jar combine vinegar, sugar substitute, vegetable oil, mustard, and lemon pepper. Shake well. Pour mixture over vegetables. Stir to coat. Cover and refrigerate for several hours.

Each serving equals:
HE: 1 1/4 Ve, 1/2 Fa, 2 OC
42 Calories, 2 gm Fa, 1 gm Pr, 5 gm Ca, 180 mg So, 1 Fi
DIABETIC: 1 Ve, 1/2 Fa


Ann in San Diego


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ITSRANDELLA's Photo ITSRANDELLA Posts: 344
4/23/09 5:02 P

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Paradise Pumpkin Pie
Healthy Exchanges Cookbook p.208

Freezer Friendly

Here's another great combo: pumpkin and pineapple. When you add butterscotch to that pair, you get something very close to paradise-taste it and see if you agree.
~Serves 8

1 (4-serving) package Jell-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation nonfat dry milk powder
1 teaspoon pumpkin-pie seasoning
1 cup (one 8-ounce can) canned crushed pineapple, packed in its own juice, drained (reserve liquid)
1 cup water
2 cups (one 16-ounce can) canned pumpkin
1 (6-ounce) Keebler graham-cracker piecrust
3/4 cup Cool Whip Lite
1/2 teaspoon coconut extract
2 tablespoons flaked coconut
2 tablespoons (1/2 ounce) chopped pecans

In a large bowl, combine dry pudding mix, dry milk powder, and pumpkin-pie seasoning. Add water, reserved pineapple juice, and canned pumpkin. Mix well using a wire whisk. Pour mixture into graham-cracker crust. Refrigerate for about 15 minutes. In a small bowl, combine drained crushed pineapple, Cool Whip Lite, and coconut extract. Frost top of pie with pineapple mixture. Sprinkle flaked coconut and pecans evenly over top. Refrigerate until ready to serve.

Each serving equals:
HE: 1/2 Br, 1/2 Ve, 1/4 SM, 1/4 Fr, 1/4 Fa, 1 Sl, 2 OC
222 Calories, 8 gm Fa, 4 gm Pr, 34 gm Ca, 352 mg So, 3 Fi
DIABETIC: 2 St, 1 Fa

"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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