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ANNINSD Posts: 5,878
11/11/12 3:42 P

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Jiffy Scalloped potatoes, kids in Mind, page 258

6 cups shredded potatoes
1 TB dried onion
3/4 cup grated cheddar
1/4 ts. pepper
1 can celery soup, I used mushroom
1/2 cup milk

mix all together.
Put into sprayed pan
bake at 375 for 30 min. Mine will be 45 min. at least since I shredded my own potatoes. I bought shredded hash browns but hubby keeps using them for hash browns...lol


Ann in San Diego


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7/29/12 5:39 P

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Zucchini Parmigiana

3 cups thinly sliced unpeeled zucchini
1/2 cup chopped onion
1/ cup Kraft reduced fat Parmesan style grated topping
1 (8 ounce) can tomato sauce
1 (15 ounce) can diced tomatoes, undrained
1/2 tsp dried basil
1 tsp pizza seasoning
1 tble Splenda
1/3 cup shredded Mozzarella cheese, reduced fat

Preheat oven 350 degrees. Spray 8 X 8 dish with olive oil flavored spray. In medium bowl mix zucchini, onion and Parmesan cheese. Mix well to coat zucchini. Place zucchini in prepared dish. Mix tomato sauce, tomatoes, basil, pizza seasoning and Splenda. Pour sauce over zucchini, cover and bake for 30 minutes.. Uncover, sprinkle mozzarella on top. Continue baking, uncovered for 5 minutes or until cheese melts. Place on wire rack and let sit for 5 minutes. Divide into 6 servings.

HE: 2 1/2 vegetables, 1/2 protein,1 optional calorie

74 calories, 2 gm fat, 4 gm protein, 10 gr carbs, 420 mg sodium, 96 gr calcium, 2 gr fiber

Diabetic Exchanges: 2 vegetables, 1/2 meat

Carb choices: 1/2

Catch Ya Later
Sarah
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6/19/12 3:41 P

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Sassy Sauerkraut Salad

1 tbl. apple cider vinegar
1 tbl splenda
2 tea vegetable oil
1/8 tea black pepper
1 8 oz. can kraut, well drained
2 tbl chopped green pepper
2 tbl. chopped red onion
1/4 tea caraway seeds

In a medium bowl, combine vinegar, Splenda, veg oil, and black pepper. Add kraut, green pepper, and red onion. Mix well to combine. Stir in caraway seeds. Cover and refrigerate at least 30 min. Gently stir again before serving.

Serves 2 (full 1/2 cup) 69 calories

he cooking for one or two

Catch Ya Later
Sarah
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ANNINSD Posts: 5,878
11/25/11 1:06 P

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Low Fat Cheesy Green Beans
Jeanne Jones. cookbook author
Serves 8

1 tabl. butter
1 tabl. flour
2 tsp. dried minced onion
1 tsp. sugar
1/4 tsp. pepper
1 cup (8 oz) light sour cream
1/4 cup shredded Jarlsberg or reduced fat Cheddar Cheese
4 - 6 cups frozen French style green beans, thawed and drained
1/4 cup crushed cornflakes
1/4 cup Parmesan cheese

Spray a shallow 1 1/2 quart baking dish with nonstick cooking spray and set aside.

Melt the butter in a large saucepan. Stir in the flour to make a smooth paste. Cook over medium high heat, stirring constantly for 2 min. Stir in onion, sugar and pepper. Reduce the heat to low and add the sour cream. Stir until smooth. cook just enough to heat the sour cream. Do not boil.

Add the cheese and fold in the green beans. Spread in prepared pan. Sprinkle the cornflakes and Parmesan cheese on top. Bake uncovered at 400 degrees for 20 minutes or until heated through.

Per serv. 82 cal, 3g fat, 9mg chol, 97mg sodium, 10g carb, 5g protein, 3g fiber

Ann's notes: I made 1/3 of the recipe with left over string beans. I used cheddar cheese and didn't have cornflakes so I crushed up several reduced fat Ritz crackers for the topping. I also sprinkled the top with reduced fat Parm. cheese that you sprinkle on.






Ann in San Diego


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ANNINSD Posts: 5,878
3/7/11 11:25 A

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These carrots and onions are almost as good as my son James’ are when he prepares his famous Pot Roast, and that’s saying a lot!!!

HOME STYLE CARROTS AND ONIONS

1 cup coarsely chopped onion
3 cups fresh baby carrots
1 (14 ½-ounce) can Swanson Beef Broth
2 teaspoons dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Stir in carrots, beef broth, and parsley flakes. Bring mixture to a boil. Lower heat and simmer for 45 minutes or until carrots are tender and most of liquid is absorbed, stirring occasionally.

Serves 4 (3/4 cup) - Each serving equals:

HE: 2 Ve, 8 OC
60 Calories, 0g Fa, 2g Pr, 13g Ca, 374mg So, 35mg Cl, 4g Fi
DIABETIC: 2 Ve


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ANNINSD Posts: 5,878
3/6/11 7:07 P

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This is so different and good. I highly suggest it for either Brunch or a Ladies Tea.

Fresh Tomato Pie
JoAnna M. Lund

If anything can taste like the early 1950's, when I was a yong girl "helping" Grandma in her boarding house kitchen, then this is the anything!
Serves 6

1 1/2 cups (2 1/4 ounces) purchased dried bread*
2 1/2 cups peeled and sliced fresh tomatoes*
1/2 cup chopped onion*
1 1/2 cups (6 ounces) shredded Kraft reduced-fat Chedder cheese*
2 eggs, slightly beaten, or equivalent in egg substitute
1 tablespoon Splenda
1/2 teaspoon JO's Lemon Herb Pepper Seasoning
2 tablespoons Hormel Bacon Bits
2 teaspoons dried parsley flakes

Preheat oven to 350 degrees. Spray a deep dish 10-inch pie plate with butter-flavored cooking spray. Cover bottom of pie plate with 1 cup bread cubes. Layer 1 1/2 cups tomatoes, 1/4 cup onion, and 3/4 cup Chedder cheese over top. Repeat layers for tomato, onion, and cheese. In a small bowl, combine eggs, Splenda, JO's Lemon Herb Pepper Seasoning, bacon bits, and parsley flakes. Spoon mixture evenly over cheese. Evenly sprinkle remaining 1/2 cup bread cubes over top. Lightly spray top with butter-flavored cooking spray. Bake for 45 to 50 minutes. Place pie plate on a wire rack and let set for 5 minutes. Cut into 6 servings.

HINT: Substitute any reputable brand for JO's Lemon Herb Pepper Seasoning.

Each serving equals:
HE: 1 2/3 Protein (1/3 limited), 1 Vegetable, 1/2 Bread, 1 Optional Calorie

184 Calories, 8gm Fat, 13gm Protein, 15gm Carbohydrate,
499mg Sodium, 221mg Calcium, 2gm Fiber

DIABETIC: 1 1/2 Protein, 1 Vegetable, 1/2 Starch

"Healthy Exchanges Food Newsletter, August 1997, pg. 1."


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ANNINSD Posts: 5,878
3/6/11 7:05 P

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If your kids, or husband will only eat broccoli with cheese sauce, try this!!!! It's just like broccoli with cheese sauce.

However, if you want it to look my appetizing and like "cheese" sauce, I highly suggest using cream of chicken healthy request soup, instead of cream of mushroom. If you use cream of mushroom it will have a dirty grey color that just isn't as pretty. It will taste good, but it may turn "picky" eaters off.

Buffet Broccoli Casserole
JoAnna M. Lund

Serve this when you want to "show off" a bit! No one will believe that it's both easy and healthy.
Serves 6

1/2 cup chopped onion
4 cups frozen chopped broccoli, thawed
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup Kraft fat-free mayonnaise
3/4 cup (3 ounces) shredded Kraft reduced-fat Chedder cheese
1/4 cup chopped pecans
15 Ritz Reduced Fat Crackers, made into crumbs

Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Stir in broccoli. Continue cooking for 2 to 3 minutes, stirring often. Add mushroom soup, mayonnaise, and Chedder cheese. Mix well to combine. Fold in pecans. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Lightly spray top with butter-flavored cooking spray. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 1 1/2 Vegetable, 2/3 Protein, 2/3 Fat, 1/2 Bread, 1/2 Slider, 1 Optional Calorie

180 Calories, 8gm Fat, 8gm Protein, 19gm Carbohydrate,
568mg Sodium, 208mg Calcium, 4gm Fiber

DIABETIC: 1 1/2 Vegetable, 1 Starch, 1/2 Protein, 1/2 Fat

"Healthy Exchanges Food Newsletter, October 2002, pg. 6."


Ann in San Diego


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3/6/11 7:04 P

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I've doubled the carrots for this as well, and it's always came our extra yummy!

If you ever want sweet potatoes but can't afford the calories or carbs of sweet potatoes at that meal, I highly suggest using this, it's almost the same!

Carrots Supreme
JoAnna M. Lund

It's just amazing how much kitchen magic you can work using tiny amounts of flavoring in a vegetable dish like this low-calorie carrot concoction! It's savory and sweet all at once, and delivers great taste as well as good nutrition.
Serves 4 (scant 1 cup)

4 cups sliced carrots
1/2 cup diced onion
2 tablespoons Hormel Bacon Bits
1/4 teaspoon black pepper
2 tablespoons Cary's sugar-free maple syrup

In a medium sauce pan, cook carrots in boiling water until tender, about 10 minutes. Meanwhile in a large saucepan sprayed with butter-flavored cooking spray, saute onion until temder, about 5 minutes. Stir in Bacon Bits and black pepper. Drain carrots and return to saucepan. Mash well with potato masher or electric mixer. Stir in maple syrup. Add carrots to onion mixture. Mix well to combine. Continue cooking until heated through. Serve at once.

Each serving equals:
HE: 2 1/3 Vegetable, 18 Optional Calories

81 Calories, 1gm Fat, 3gm Protein,
15gm Carbohydrate, 117mg Sodium, 3gm Fiber

DIABETIC: 2 Vegetable

"Heart Smart Healthy Exchange Cookbook pg. 121
or Healthy Exchanges Food Newsletter, October 1995, pg. 12."


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3/6/11 7:03 P

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Here's a EASY Veggie recipe I make a lot. I double the green beans though.

Easy Creamed Green Beans
JoAnna M. Lund

Everyone seems to love this easy, creamy vegetable dish, and no matter how often it appears on the menu, there are never any leftovers! I guess that's because it taste rich and features the favorite vegetable of most men I know.
Serves 8 (2/3 cup)

1 (8-ounce) package Philadelphia fat-free cream cheese
1/4 cup skim milk
1/4 teaspoon lemon pepper
6 cups (three 16-ounce cans) French-style green beans, rinsed and drained

In a large saucepan, combine cream cheese, skim milk, and lemon pepper. Cook over medium heat, stirring often, until mixture is smooth. Add green beans. Mix well to combine. Lower heat and simmer 5 minutes.

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Protein, 3 Optional Calories

44 Calories, 0gm Fat, 5gm Protein,
6gm Carbohydrate, 176mg Sodium, 1gm Fiber

DIABETIC: 1 Vegetable, 1/2 Meat

"Party Fare, page 99."


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3/6/11 7:01 P

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Deep South Candied Tomatoes

3/4 cup finely chopped onion
3 cups (one 28-ounce can) tomatoes, chopped and
undrained
1/2 cup Splenda
1/4 cup Brown Sugar Twin
1/4 tsp chili seasoning
1/8 tsp black pepper
3 slices reduced-calorie white bread, made into small
crumbs

Preheat oven to 350 degrees. Spray an 8x8-in baking dish with butter-flavored cooking spray. In a large skillet sprayed with bugger-flavored cooking spray, saute onion for 5 minutes. Add undrained tomatoes, Splenda, Brown Sugar Twin, chili seasoning and black pepper. Mix well to combine. Continue cooking for
6 to 8 minutes, stirring constantly. Spoon hot mixture into prepared baking dish. Sprinkle bread crumbs evenly over top. Lightly spray butter-flavored cooking spray. Bake 25 to 30 minutes or until crumbs are browned. Place baking dish

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ANNINSD Posts: 5,878
3/6/11 6:39 P

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Baked Maple-Glazed Carrots

4 1/2 c. frozen cut carrots -- thawed
1/4 c. chopped walnuts -- (1 oz.)
1/2 c. Cary's Sugar Free Maple Syrup
1 Tbsp + 1 tsp. reduced-calorie margarine
2 tsp. dried onion flakes
1 Tbsp. dried parsley flakes

Preheat oven to 350° Spray an 8x8" baking dish
with butter-flavored cooking-spray. Evenly arrange carrots in perpared baking dish. Stir in walnuts. In a small bowl, combine maple syrup and margarine. Stir in onion flakes and parsley flakes. Drizzle syrup mixture evenly over carrots. Cover and bake for 45 min. Uncover and continuje baking for 10 min. Place dish on a wire rack and let set for 5 min. Divide into 6 servings.

Each serving equals:
HE: 1 1/2 veg, 1/2 fat, 1/2 slider, 3 OC
96 calories, 4 g fat, 2 g prot, 13 g carbs, 133 mg sod, 40 mg calc, 3 g fiber.
Diabetic: 1 1/2 veg, 1/2 fat, 1/2 starch/carb

Enjoy!! Pauline

Cooking Across America pg. 24


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ANNINSD Posts: 5,878
3/6/11 6:30 P

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Spanish Green Beans

You know how I pride myself on dishes that stir and cook up quickly. Well, this one take a few more minutes than some of my recipes, but you'll soon see it's worth it. The stewed tomatoes need to cook a little longer for all the flavors to shake hands and say howdy. Besides, the dish requires only about five minutes of "baby-sitting" and no more than a half hour to reach perfection!

Serves 6 (1 cup)

3/4 cup chopped onion
5 1/2 cups frozen cut green beans
1 cup water
1/2 teaspoon dried minced garlic
1 3/4 cups (one 14-ounce can) stewed tomatoes, undrained
1/3 cup Heinz Light Harvest or Healthy Choice ketchup
2 tablespoons Hormel Bacon Bits
1/4 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, sauté onion until tender, about 5 minutes. Add green beans, water and garlic. Mix well to combine. Lower heat. Cover and simmer 20 minutes or until green beans are tender. Add undrained tomatoes, ketchup, bacon bits, and black pepper. mix well to combine. Continue cooking 10 minutes, stirring occasionally.

Each serving equals:
HE: 2 2/3 Vegetable, 17 Optional Calories
**********
97 Calories, 1 gm Fat 4 gm Protein, 18 gm Carbohydrate, 264 mg Sodium, 4 gm Fiber
**********
DIABETIC: 3 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 148


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3/6/11 6:29 P

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German Green Beans

Cliff loves canned green beans, so anytime I want to win favor with him, I stir up some new way to serve his favorite vegetable. You can also prepare this dish with fresh or frozen beans if you prefer. I think you'll agree that the combination of almonds, and bacon bits is a true man-pleaser, especially when added to this dish's sweet-and-sour flavor. (The secret's in the combo of vinegar and Sugar Twin or Sprinkle Sweet!)

Serves 6 (2/3 cup)

1/2 cup chopped onion
1/4 cup (1 ounce) slivered almonds
2 tablespoons Hormel Bacon Bits
4 cups (two 16-ounce cans) cut green beans, rinsed and drained
1/4 cup white vinegar
1/4 cup Sugar Twin or Sprinkle Sweet

In a large skillet sprayed with butter-flavored cooking spray, sauté onion until tender, about 5 minutes. Stir in almonds and bacon bits. Add green beans. Mix well to combine. In a small bowl, combine vinegar and Sugar Twin. Stir vinegar mixture into green bean mixture. Lower heat. Simmer 5 minutes or until move of the liquid evaporates, stirring occasionally

Each serving equals:
HE: 1 1/2 Vegetable, 1/3 Fat, 1/4 Slider, 4 Optional Calories
**********
75 Calories, 3 gm Fat, 3 gm Protein, 9 gm Carbohydrate, 50 mg Sodium, 2 gm Fiber
**********
DIABETIC: 1 1/2 Vegetable, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 146


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3/5/11 4:10 P

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Baked Creamed Green Beans

1 (10 3/4oz) can Healty Request Cream of Mushroom Soup
1/4 cup (2oz jar) diced pimiento, undrained
1/4 cup skim milk
4 cups (2 16oz cans) cut green beans, drained and rinsed
1/2 finely diced onion
1 cup crushed Lays "Wow" potato chips

Preheat oven to 372. Spray 8x8 dish with butter flavor spray.

In bowl, combine the soup, pimiento and milk. Add green beans and onion. Spread into prepared baking dish. Evenly sprinkle chips over top. Lighly spray with butter flavor cooking spray. Bake for 35-40 min. Let set 5 min once removed
from oven.

6 servings

HE 1 1/2 ve, 1/2 br, 1/4 sl, 13 oc
93 cal, 1 gm fa, 3gm pro, 18gm ca, 734 mg so, 87 mg cl, 3mg fi
Diabetic: 1 1/2 ve, 1/2 st/ca

October 2000 Newsletter page 11


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3/4/11 9:49 P

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Eggplant Parmesan
Madge Kofmann

Madge Kofmann, Nashville, TN, has come to the rescue of all you eggplant lovers. I must confess that I really don't consider it part of my vegetable vocabulary, but Cliff does. So he had to do my taste testing for me on this one. I think it's only the third recipe in the past 5 1/2 years that I haven't personally tasted before sharing it with you, but I just couldn't do it. By the way, the other two recipes included either grapefruit or liver.
Serves 4

6 tablespoons (1 1/2 ounces) dried fine bread crumbs
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
2 tablespoons Kraft Fat Free Italian Dressing
1 teaspoon JO's Italian Seasoning
2 teaspoons Splenda
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 medium eggplant, peeled and cut into 1/4-inch slices
1 1/2 cups (6 ounces) shredded Kraft reduced-fat mozzarella cheese

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with olive oil-flavored cooking spray. In a small bowl, combine bread crumbs, Parmesan cheese, and Italian dressing. Stir JO's Italian Seasoning and Splenda into tomato sauce. Spoon about 1/4 cup tomato sauce into prepared baking dish. Layer half of eggplant slices over sauce. Sprinkle half of crumb mixture over eggplant. Spoon half of tomato sauce over top. Repeat layers. Evenly sprinkle mozzarella cheese over top. Bake for 35 to 40 minutes, or until eggplant is tender. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Each serving equals:
HE: 2 3/4 Vegetable, 2 1/4 Protein, 1/2 Bread, 5 Optional Calories
****************************************
*********************
248 Calories, 8gm Fat, 17gm Protein, 27gm Carbohydrate,
990mg Sodium, 340mg Calcium, 6gm Fiber
****************************************
*********************
DIABETIC: 3 Vegetable, 2 Protein, 1/2 Starch

"Healthy Exchanges Food Newsletter, August 1997, pg. 5."


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ANNINSD Posts: 5,878
3/4/11 9:38 P

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Creamy Cookstove Carrots serves 6 (3/4 cup)
From Grandma's Comfort Food Made Healthy

1 cup chopped onion
5 cups fresh or frozen cut carrots
2 tabl. chopped fresh parsley or 2 tsp. dried parsley flakes
1 3/4 cups (one 14 1/2 oz) can Swanson Beef Broth
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup

In a large skillet sprayed with butter flavored cooking spray, saute onion for 5 min. or until tender. Add carrots, parsley and beef broth. Mix well to combine. Cover and cook over medium heat for 20 min. Uncover. Stir in mushroom soup. Continue cooking for 10 - 12 min. or until carrots are tender, stirring occasionally.

Each serving equals:
HE: 2 veg, 1/4 slider, 13 optional calories

82 Cal, 2g fat, 2g protein, 14g carbo, 493mg sodium, 76 mg calcium, 2g fiber

Diabetic: 2 veg, 1 1/2 starch/carbo


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3/4/11 5:12 P

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I made this today, yummy! I used cream of chicken soup though instead of celery. I also added a little garlic powder. It tasted just like my dad's! I love it! It will go into my regular rotation of menus. Heather




Jiffy Scalloped Potatoes

6 cups shredded loose-packed frozen potatoes (20 oz)
1 Tbsp dried onion flakes
3/4 cup shredded Kraft reduced-fat cheddar cheese -- (3 oz)
1/4 tsp black pepper
1 can Healthy request Cream of Celery Soup -- (10 3/4 oz)
1/2 cup skim milk (I used Mushroom)


Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavor cooking spray. In a large bowl, combine potatoes, onion flakes, cheddar cheese and pepper. Add soup and milk. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 8 servings.

Hint: Mr. Dell's frozen shredded potatoes are a good choice (I had Ore-Ida)

Each serving equals:
HE: 1/2 bread, 1/2 protein, 1/4 slider, 6 optional calories
111 Calories, 3 gm fat, 5 gm protein, 16 gm carbohydrate, 255 mg sodium, 122 mg calcuim, 2 gm fiber
Diabetic: 1 1/2 starch, 1/2 meat


Description:
"2.5 ww points"

Kids in Mind pg 298




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Stuffed Sweet Potatoes
Serves: 4

4 (6 oz.)sweet potatoes
1 cup (one 8 oz. can)crushed pineapple,packed in fruit juice undrained
2 tbsp. Log Cabin or Cary's Sugar Free Maple Syrup
2 tbsp. (1/2 oz.)chopped pecans

Wash and scrub sweet potatoes. Place sweet potatoes on a glass plate and microwave on HIGH (100% power) for 6 to 10 minutes or until potatoes are soft. Scoop out pulp (reserving skin)and place pulp in a medium bowl. Mash well with potato masher or fork. Stir in undrained pineapple, maple syrup, and pecans. Evenly fill potato skins with mixture. Cook on HIGH, uncovered for 4 minutes.

Each serving equals:

HE: 1 Bread, 1/2 Fruit, 1/2 Fat, 5 Opt. Cal
134 Calories, 2gm Fa, 2gm Pr, 27gm Ca, 181mg Sod, 31mg Cl, 3gm Fi
Diabetic: 1 Starch, 1/2 Fruit, 1/2 Fa

December 2000 Newsletter, page 7


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3/4/11 12:32 P

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Italian Fried Potatoes

Cooking on the Go, pg 36

1/4 cup Kraft fat free Italian dressing
1/2 cup chopped onion
3 cups (15 oz) sliced raw potatoes

Pour Italian dressing in a large skillet. Cook over medium heat until hot. Add onion and potatoes. Mix well to combine. Cover and cook for about 15 to 20 minutes or until tender. Uncover and continue cooking until potatoes are browned, stirring occasionally.

Serves 4 (3/4 cup) - Each serving equals:

HE: 3/4 Br, 1//4 Ve, 4 OC

76 Calories, 0 gm Fa, 2 gm Pr, 17 gm Ca, 161 mg So, 1 mg Cl, 2 gm Fi

Diabetic: 1 St


Ann in San Diego


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3/3/11 2:58 P

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Skillet Beets Extraordanaire

Healthy Exchanges Newsletter, February 2001, pg 6

When I was your, I wanted nothing to do with beets. Now that I'm older and wiser, they are my favorite veggie!

1/4 cup Kraft Fat Free Thousand Island Dressing
2 tablespoons Land O Lakes no fat sour cream
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
2 cups (one 16 oz can) diced beets, rinsed and drained
1/3 cup (1 1/2 oz) shredded Kraft reduced fat mozzarella cheese

In a large skillet sprayed with butter flavored cooking spray, combine Thousand Island dressing, sour cream parsley flakes and onion flakes. Stir in beets and mozzarella cheese. Cook over medium-low heat for 6 to 8 minutes or until mixture is heated through, stirring occasionally

Serves 4 (1/2 cup) - Each serving equals:

HE: 1 Ve, 1/2 Pr, 1/2 Sl, 14 OC

82 Calories, 2 gm Fa, 4 gm Pr, 12 gm Ca, 380 mg So, 91 mg Cl, 2 gm Fi

Diabetic: 1 Ve, 1/2 Mt, 1/2 St


Ann in San Diego


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3/3/11 2:53 P

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I have made this one and maked it excellent. Ann

Scalloped Tomatoes and Cabbage Serves 4
From June 2002 newsletter

4 cups cabbage coarsely sliced
1/4 cu finely chopped onion
1 (14 1/2 oz) can stewed tomatoes, undrained
3/4 cup (3 oz) shredded Kraft r/f Cheddar Cheese
4 slices reduced calorie bread made into small crumbs
2 tabl. Splenda Granular
1/8 tsp black pepper
4 tsp. I Can't Believe It's Not butter Light Margarine

Preheat oven to 350 degrees. In a large skillet sprayed with butter flavored cooking spray, saute cabbage and onion for 8 min. or unti veg. are just tender. Spray and 8 x 8 bakind dish with butter flavored cooking spray. Layer half the cabbage mixtre, undrained strewed tomatoes, Cheddar cheese and bread crumbs in preapared baking dish. Sprinkle Splenda and black pepper over top. Repeat layers with remaining cabbage mixture, tomatoes, cheddar cheese and bread crumbs. Lightly spray top with butter flavored cooking spray, then dot tope with margarine. Bake for 30 min. Place baking dish on wire rack and let set for at least 5 min. Divide into 4 servings.

Serves 4 Each seerving equals:
HE: 2 ve, 1pr, 1/2 br, 1/2 fa

182 cal, 6g fat, 10g pr, 22g ca, 532mg so, 236mg cl, 3g fiber

Diabetic: 2 Ve, 1 Mt, 1/2 St, 1/2 Fa


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Bungalow Potatoes Serves 4 (1 full cup)
From When Every Minute Counts

4 cups (20 oz) thinly sliced unpeeled raw potatoes
1 cup diced onion
2 cups (one 16 oz can) cut green beans, rinsed and drained
1/2 cup water
1/2 tsp lemon pepper

In a large skillet sprayed with butter flavored cooking spray, combine potatoes and onion. cover and cook over medium low heat for 15 min. stirring occasionally. Add green beans, water and lemon pepper. Mix well to combine. Continue simmering for 5 min. or until most of the liquid is absorbed, stirring occasionally.

HINT: Good topped with 1 tabl. f/f sour cream, but don't forget to count the few additional calories

Each Serving equals:
HE: 1 1/2 veg, 1 bread

116 cal, 0 fat, 3g protein, 26g carbo, 9mg sodium, 36mg calcium, 3 g fiber

Diabetic: 1 veg, 1 starch



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2/22/11 7:14 P

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Three Cheese Strata
from JoAnna Lund - Low-Fat
From the Kitchen of linfields

Category: Vegetables
Servings: 8
Preparation Time:


Recipe Ingredients
12 slices reduced-calorie Italian bread, cut into 1 -inch cubes
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
2/3 cup carnation nonfat dry milk powder
1 1/2 cups water
4 eggs, beaten, or equivalent in egg substitute
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
1 1/2 cups (6 ounces) shredded Kraft reduced-fat Cheddar cheese
7 (3/4 ounce) slices Kraft reduced-fat Swiss cheese, shredded

Recipe Directions
Spray a 9 x 13 inch baking dish with butter-flavored cooking spray. Evenly arrange bread cubes in prepared baking dish. In a large bowl, combine mushroom soup, dry milk powder, water and eggs. Stir in Parmesan cheese, Cheddar cheese, and Swiss cheese. Pour soup mixture evenly over bread. Cover and refrigerate for at least 1 hour or up to 24 hours. Uncover and bake at 350 degrees for 45 minutes or untial a knife inserted near center comes out
clean. Place baking dish on a wire rack and let set for 5 minutes. Cut into 8 servings.

Each Serving Equals:

Weight Watchers: 5 points

HE: 2 1/2 protein (1/2 limited), 3/4 bread, 1/4 skim milk, 1/4 slider, 1 optional Calorie

Nutritional: 227 Calories, 7 gm fat, 22 gm protein, 19 gm carbohydrate, 603 mg sodium, 272 mg calcium, 0 gm fiber

Diabetic: 2 meat, 1 1/2 starch

Mary's Notes: This was wonderful and reminded me of a recipe my aunt used to make using sausage in it. Very similiar to quiche also. Hal and I both liked it. I highly recommend that you throughly spray your pan, the cheese does stick. I used Veggie Slice Cheese (toful cheese) without a problem and Alpine Lace brand nonfat for the Parmesan. The Parmesan was already shredded, and the Veggie slices I just cut into small pieces. Veggie slices
melted beautifully and really tasted good in this recipe. No meat needed in this recipe, but I might try some chopped broccoli next time.

JoAnna's Notes: "If one cheese is good, and two even better, why not go culinarily wild and enjoy three scrumptious (but low-fat or reduced-fat) cheeses? Take note: This wonderful baked bread and cheese combo needs to rest for at least an hour before baking----and can be prepared up to 24 hours in advance". - JoAnna Lund

Submitted by Mary Director


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Garlic Mashed Potatoes serves 4 (1 full cup)
From Cooking Healthy Across America

4 cups (20 oz) unpeeled diced raw potatoes
1 garlic clove, minced
1 1/2 cups water
1/3 cup Carnation n/f dry milk powder
1/4 cup Land O Lakes no fat sour cream
1 tsp. dried parsley flakes

In a medium saucepan, combine potatoes, garlic, and water. Bring mixture to a boil. Lower heat, cover and simmer for 10 - 12 min. or until potatoes are tender. Drain potatoes and reserve 1/3 cup liquid. Return potatoes to saucepan. Add reserved liquid and dry milk powder. Using an electric mixer on HIGH, whip potatoes until fluffy. Stir in sour cream and parsley flakes.

HINT: Use more garlic if desired, or for convenience 1/2 tsp. dried minced garlic can be used instead of clove.

Each serving equals:
HE: 1 bread, 1/4 skim milk, 15 opt. calories

148 calories, o fat, 6g protein, 31g carbo, 60mg sodium, 102mg calcium, 2g fiber

Diabetic: 1 1/2 starch


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BROCCOLI RICE QUICHE
SERVES 6
FREEZABLE
****************************

2 cups hot cooked rice
3/4 Cup (3oz) grated cheddar cheese
1 1/2 cups frozen chopped broccoli, thawed
4 eggs
1/2 cup sliced mushrooms, drained
1/2 cup chopped onion
1 teaspoon lemon pepper

Preheat oven to 375 degrees. Spray a 9 inch pie plate with butter flavored coking spray. In a large bowl combine rice, 1/2 cup cheese and 1 egg. Spread into pan.

In a medium bowl mix remaining 3 eggs, broccoli, mushrooms, lemon pepper and onions. Spread onto crust. Bake for 15 to 20 minutes. Sprinkle with remaining 1/4 cup cheese. Bake for an additional 10 minutes. Cool 10 minutes before serving. Cut into 6 wedges.
****************************************
********************

EACH SERVING EQUALS:
HE: 1 1/3 pr, (2/3 limited), 2/3 bread, 1/3 veg
233 calories, 9gm fat, 15gm protein, 23gm carb, 619 mg sod, 206mg cal, 2 gm fiber
DIABETIC: 2 meat, 1 starch, 1 vegetable


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Baked Spanish Potato Omelet

1 1/2 cups (8 ounces) diced cooked potatoes
1/2 cup chopped green pepper
1/2 cup chopped onion
6 eggs or equivalent in egg substitute
1/4 cup (one 2 ounce jar) chopped pimento, undrained
1/4 cup (1 ounce) sliced ripe olives
1/8 teaspoon black pepper

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with olive oil flavored cooking spray. In a large shillet sprayed with olive oil flavored cooking spray, saute potatoes, green pepper, and onion for 10 minutes, stirring occasionally. Spoon potato mixture into prepared baking dish. In a medium bowl, combine eggs, undrained pimento, olives and black pepper. Pour egg mixture evenly over potato mixture. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4-Each serving equals:
HE 1 1/2 protein(limited), 1/2 bread, 1/2 vegetable, 1/4 fat

164 calories, 8 gm fat, 11 gm protein, 12 gm carbohydrate, 173 mg sodium, 54 mg calcium, 2 gm fiber

Diabetic 1 1/2 meat, 1/2 starch, 1/2 fat

Cooking on the Go on page 9


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Mushroom Frittata
Cooking for Two, pg 235 by Joanna Lund

Downright delicious, this skillet entrée is spectacular for brunch! Instead of preparing several dishes, blend them all together: the potatoes, the eggs, the veggies-yum,yum!
Serves 2

1/2 cup sliced mushrooms
1 1/2 cups frozen loose-packed shredded hash brown potatoes
1/4 cup chopped green onion
3 eggs, beaten
1/4 cup Land O Lakes Fat Free Half & Half
1/2 teaspoon dried basil
1/8 teaspoon black pepper
1/4 cup shredded Kraft reduced-fat Cheddar cheese

In a medium skillet sprayed with butter-flavored cooking spray, sauté mushrooms, potatoes, and green onion for 5 minutes. In a small bowl, combine eggs, half & half, basil, and black pepper. Mix well using a wire whisk. Pour egg mixture into skillet with mushroom mixture. Cook for 3 minutes or until egg mixture is set, running a spatula around the edge of the skillet and lifting mixture so uncooked portion can run underneath. Sprinkle Cheddar cheese evenly over top. Remove from heat. Evenly divide into 2 servings.

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.

Each serving equals:
HE: 2 protein, 1/2 bread, 1/2 vegetable, 18 optional calories

210 calories, 10 gm fat, 16 gm protein, 14 gm carbohydrate, 281 mg sodium, 183 mg calcium, 1 gm fiber

Diabetic exchanges: 2 meat, 1 starch, 1/2 vegetable

Carb choices: 1

Note: replace eggs with equivalent egg substitute



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Asparagus Frittata


3/4 pound fresh asparagus -- * see note
3/4 cup lowfat cottage cheese
1/8 teaspoon Salt
1 cup sliced fresh mushrooms
1 1/2 cups Egg Beaters 99% egg substitute -- * see note
2 teaspoons prepared mustard
1/8 teaspoon pepper
1 small tomato -- cut in wedges

Cook fresh asparagus spears in a small amount of boiling water for 8-10 minutes or till crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1" pieces. Or, cook frozen asparagus according to package directions; drain. Set aside. Meanwhile, in a medium mixing bowl beat eggs till foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside. Spray a 10" ovenproof skillet with Pam. Cook mushrooms over medium heat till just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus (if using fresh asparagus, arrange the 3 reserved spears on top.) Cook mixture over low heat about 5 minutes or till mixture bubbles slightly and begins to set around edges. Bake frittata, uncovered, in a 400 degree F oven about 10 minutes or till set. Garnish each serving with tomato.

* You can substitute 1 (10-oz) pkg frozen cut asparagus.

Serves 4

Nutritional Information

91.4 Calories /0.8g Fat /1.6g Fiber /18g Protein /7g Carbohydrate /375mg Sodium

I've converted it to HE in the following way: 1.5 protein, .25 Veggie, 7 optional calories

Weight Watcher Points: 2
__

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Farmstead Corn Pudding serves 6
From Diabetic's H E cookbook

2 cups (one 16 oz can) cream style corn
1/2 cup chopped onion
1/4 cup chopped green bell pepper
2/3 cup Carnation n/f dry milk powder
1/2 cup water
6 tabl. (1 1/2 oz) dried fine bread crumbs
3/4 cup (3 oz) shredded Kraft reduced fat cheddar cheese
2 tabl. Hormel Bacon Bits

Prehat oven to 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a medium bowl, combine corn, onion and green pepper. Add dry milk powder and water. Mix well to combine. Stir in bread crumbs, Cheddar cheese, and bacon bits. pour mixture into prepared baking dish. Bake 50 -55 min. Place baking dish on a wire rack and let set 5 min. Divide into 6 servings.

Each serving equals:
Diabetic: 1 1/2 starch, 1 meat

182 calories, 4g fat, 11g protein. 26g carbo, 494mg sodium, 1g fiber

HE: 1 bread, 2/3 protein, 1/3 skim milk/ 1/4 veg, 10 opt. calories



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2/18/11 1:44 P

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Mashed Potato Spinach Bake serves 6
From Heart Smart cookbook

2 1/2 cups water
2 cups (2 1/2 oz) instant potato flakes
1/3 cup Carnation n/f dry milk powder
3/4 cup yoplait plain f/f yogurt
1 tsp. Italian seasoning
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
1 (10 oz) pkg. frozen chopped spinach, thawed and thoroughly drained
1 1/2 cups (6 oz) shredded Kraft r/f Cheddar cheese

Preheat oven 375 degrees. Spray 8 x 8 baking dish with butter flavored cooking spray. In a large saucepan, bring water to a boil. Remove from heat. Add potato flakes and dry milk powder. Mix well using a fork. Stir in yogurt and Italian seasoning. Add mushrooms, spinach, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 - 35 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

Each serving equals:
HE: 1 1/3 protein, 1 bread, 2/3 veg, 1/3 skim milk

173 calories, 5g fat, 13g protein, 19g carbo, 386mg sodium, 347mg calcium, 3g fiber

Diabetic: 1 meat, 1 starch, 1 veg.


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2/16/11 5:13 P

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Fabulous Green Beans

Healthy Exchanges Newsletter, July 2003, Pg 12

4 1/2 cups frozen French-style green beans, thawed
1 (2.5 oz) jar sliced mushrooms, drained
1/2 cup chopped onion
1 (14 oz) can Swanson Lower Sodium Fat Free Beef Broth
1 teaspoon Splenda Granular
1/8 teaspoon black pepper

In a large skillet, combine green beans, mushrooms and onion. Stir in beef broth, Splenda and black pepper. Bring mixture to a boil. Lower heat. Simmer, uncovered for 30 minutes, stirring occasionally.

Serves 6 (1/2 cup) Each serving equals:
HE: 2 Ve, 5 OC
48 Calories, 0g Fa, 3g Pr, 9g Ca, 264mg So, 43g Cl, 3g Fi
Diabetic: 2 Ve


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2/15/11 5:06 P

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Maple Coated Carrots

Ingredients:
1/4 cup Cary's Sugar Free Maple Syrup
1 tablespoon chopped walnuts (1/4 ounce)
2 cups (one 16-ounce can) sliced carrots, rinsed and drained

Instructions:
In a large skillet, combine maple syrup and walnuts. Bring mixture to a boil. Stir in carrots. Lower heat. Simmer five minutes or until mixture is heated thorough, stirring occasionally.
Makes four 1/2 cup servings.

37 calories, 1gm Fat, 1gm protein, 6gm carbohydrate, 51mg sodium, 1gm fiber.

Exchange: 1 vegetable.

from THE DIABETIC'S HEALTHY EXCHANGES COOKBOOK, by JoAnna M. Lund


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Deviled Carrots
(HELP cookbook)

3 cups shredded carrots
1/2 cup chopped onion
1/4 cup water
2 tablespoons Brown Sugar Twin
1 teaspoon prepared mustard
1/4 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray,
sauté carrots and onion for 5 minutes, stirring often. Add water.
Lower heat. Cover and simmer 10 minutes, stirring occasionally.
Stir in Brown Sugar Twin, mustard, and black pepper. Continue
cooking 2 to 3 minutes, stirring often. Serve at once or cover
until ready to serve.

Serves 4 (1 cup) - Each serving equals:
HE: 1 3/4 Ve, 3 OC

48 Calories, 0 gm Fat, 1 gm Protein, 11 gm Carbohydrate,
47 mg Sodium, 2 gm Fiber

DIABETIC: 2 Vegetable



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Creamy Cookstove Carrots

From Grandma's Comfort Food-Made Healthy PG.97

Freezes well.

Serves 6 (3/4 cup)

"Here's an old fashioned dish that is equally good whether you make
it with frech carrots from your garden or farm stand or with a bag of
frozen carrots from the market. Make sure you cook them until they're
tender, not too soft, and just listen to the oohs and aahs when you
serve this luscious recipe!"

1 cup chopped onion
5 cups fresh or frozen cut carrots.(I used whole fresh baby carrots
and they were fine.)
2 Tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
1 3/4 cups (one 14 1/2 ounce can) Swanson Beef Broth (I used chicken
broth because that's what was in my cupboard and I was serving turkey
anyway)
1(10 3/4 ounce) can Healthy Request Cream of Mushroom Soup

In a large skillet sprayed with butter-flavored cooking spray, saute
onion for 5 minutes or until tender. Add carrots, parsley, and beef
broth. Mix well to combine. Cover and cook over medium heat for 20
minutes. Uncover. Stir in mushroom soup. Continue cooking for 10-12
minutes or until carrots are tender, stirring occasionally.

Each serving equals:
HE 2 vegetable, 1/4 slider, 13 optional calories
82 calories, 2 gm fat, 2gm protien 14 gm carbohydrate, 493 mg sodium,
76 mg sodium, 2 gm fiber.

DIABETIC: 2 vegetable, 1 1/2 starch/carbohydrate



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Cheesy Carrots and Peas with Rice

1 cup hot water
1 cup shredded carrots
2/3 cup (2 ounces) uncooked instant Minute Rice
1 cup frozen peas, thawed
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1 egg or equivalent in egg substitute
2 teaspoons dried onion flakes
1 teaspoon JO's Dill Seasoning or dried dill weed
1/8 teaspoon black pepper

Preheat oven to 350 degrees. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine water and carrots. Bring mixture to a boil. Continue boiling for 5 minutes, stirring often. Remove from heat. Stir in uncooked rice and peas. Add Cheddar cheese, egg, onion flakes, dill seasoning and black pepper. 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 4 servings.
Each serving equals: 157 calories, 5 grams fat, 10 grams protein, 18 grams carbohydrates, 207 milligrams sodium, 168 milligrams calcium and 3 grams fiber.

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Carrots Supreme

It's just amazing how much kitchen magic you can work using tiny amounts of flavoring in a vegetable dish like this low-calorie carrot concoction! It's savory and sweet all at once, and delivers great taste as well as good nutrition.

Serves 4 (scant 1 cup)

4 cups sliced carrots
1/2 cup diced onion
2 tablespoons Hormel Bacon Bits
1/4 teaspoon black pepper
2 tablespoons Cary's sugar-free maple syrup

In a medium sauce pan, cook carrots in boiling water until tender, about 10 minutes. Meanwhile in a large saucepan sprayed with butter-flavored cooking spray, saute onion until temder, about 5 minutes. Stir in Bacon Bits and black pepper. Drain carrots and return to saucepan. Mash well with potato masher or electric mixer. Stir in maple syrup. Add carrots to onion mixture. Mix well to combine. Continue cooking until heated through. Serve at once.

Each serving equals:
HE: 2 1/3 Vegetable, 18 Optional Calories
****************************************
******************
81 Calories, 1gm Fat, 3gm Protein,
15gm Carbohydrate, 117mg Sodium, 3gm Fiber
****************************************
******************
DIABETIC: 2 Vegetable

"Heart Smart Healthy Exchange Cookbook pg. 121
or Healthy Exchanges Food Newsletter, October 1995, pg. 12."


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Home-style Carrots and Onions

1 cup coarsely chopped onion
3 cups fresh baby carrots
1 (14 1/2-ounce) can Swanson Beef Broth
2 teaspoons dried parsley flakes
In a large skillet sprayed with butter-flavored cooking spray, saute
onion for 5 minutes. Stir in carrots, beef broth, and parsley flakes.
Bring mixture to a boil. Lower heat and simmer for 45 minutes or
until carrots are tender and most of liquid is absorbed, stirring
occasionally.

Serves 4 (3/4 cup) - Each serving equals: ?

HE: 2 Ve, 8 OC

60 Calories, 0g Fa, 2g Pr, 13g Ca, 374mg So, 35mg Cl, 4g Fi

DIABETIC: 2 Ve

Healthy Exchanges Newsletter Jan 2002


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Baked Maple Glazed Carrots

4 1/2 c. frozen cut carrots -- thawed
1/4 c. chopped walnuts -- (1 oz.)
1/2 c. Cary's Sugar Free Maple Syrup
1 Tbsp + 1 tsp. reduced-calorie margarine
2 tsp. dried onion flakes
1 Tbsp. dried parsley flakes

Preheat oven to 350° Spray an 8x8" baking dish
with butter-flavored cooking-spray. Evenly arrange carrots in perpared baking dish. Stir in walnuts. In a small bowl, combine maple syrup and margarine. Stir in onion flakes and parsley flakes. Drizzle syrup mixture evenly over carrots. Cover and bake for 45 min. Uncover and continuje baking for 10 min. Place dish on a wire rack and let set for 5 min. Divide into 6 servings.

Each serving equals:
HE: 1 1/2 veg, 1/2 fat, 1/2 slider, 3 OC
96 calories, 4 g fat, 2 g prot, 13 g carbs, 133 mg sod, 40 mg calc, 3 g fiber.
Diabetic: 1 1/2 veg, 1/2 fat, 1/2 starch/carb

Cooking Across America pg. 24


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Cabbage Surprise
Healthy Exchanges
KWQC-TV6 05/21/2007


Serves 4 (3/4 cup)

1 cup finely chopped celery
1/2 cup finely chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1/2 cup Land O Lakes no-fat sour cream
1/4 teaspoon caraway seeds
3 cups shredded cabbage

In a large skillet sprayed with butter-flavored cooking spray, sauté celery and onion for 6 to 8 minutes. Stir in celery soup, sour cream, and caraway seeds. Add cabbage. Mix well to combine. Lower heat, cover, and simmer for 10 minutes or until cabbage is tender, stirring occasionally.

Each serving equals:

HE: 1 1/2 Vegetable, 3/4 Slider, 11 Optional Calories

93 Calories, 1 gm Fat, 3 gm Protein, 18 gm Carbohydrate, 371 mg Sodium, 174 mg Calcium, 3 gm Fiber

DIABETIC EXCHANGES: 1 Vegetable, 1 Starch/Carbohydrate
Carb Choices: 1


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2/15/11 2:37 P

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Cabbage and Potato Patties
Penny Pinching Main Dishes
Serves 4

1/2 cup finely chopped onion
2 cups cooked shredded cabbage
2 cups cold mashed potatoes
2 teaspoons reduced calorie margarine

In large bowl, combine onion, cabbage and potatoes. Mix well to combine. Pat into 4 patties. In large skillet melt margarine. Arrange patties in skillet and brown for 5 minutes each side. Serve at once.

HE: 1 1/4 VE, 1 Bread, 1/4 Fat
DIABETIC: 1 Veg, 1 Starch, 1/2 Fat
190 Calories
1gm fat
3 gm protein
22 gm carb
334 mg Sodium
48 mg Calcium
3 gm fiber


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2/13/11 2:42 P

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Lima Bean Bake

If you weren't a big fan of lima beans as a kid,it's definitely time
to give them a second chance! The smoky-rich taste of this dish makes
it a great accompaniment to your favorite meaty supper, especially
pork. Cliff gobbled his down with a satisfied grin, so I knew I'd
"done good!"

1/2 cup chopped onion
1/2 cup chopped green bell pepper (I didn't have green so I used red)
1 cup (one 8 oz can) Hunt's Tomato Sauce
2 tablespoons Brown Sugar Twin
2 tablespoons pourable Sugar Twin (I used Splenda)
1 teaspoon Worchestershire Sauce
30 ounces (three 16-ounce cans ) butter or lima beans, rinsed and
drained
2 tablespoons Hormel Bacon Bits

Preheat oven to 375 degrees. Spray an 8 by 8 inch baking dish with
butter-flavored cooking spray. In a large skillet sprayed with
butter-flavored cooking spray, saute onion and green pepper just
until tender. Stir in tomato sauce, Brown Sugar Twin, Sugar Twin,
and Worchestershire sauce. Add lima beans and bacon bits. Mix well
to combine. Pour mixture into prepared baking dish. Bake for 1 hour.
Place baking dish on a wire rack and let set for 5 minutes. Divide
into 6 servings.

Cookbook says it freezes well.

Each serving equals:
HE 2 1/2 Protein * 1 Vegetable* 12 Optional Calories

193 Calories * 1 gm Fat* 12 Gm Protein * 34 Gm Carbohydrates *
363 mg Sodium* 29 mg Calcium* 11 gm Fiber

Diabetic: 1 1/2 starch* 1 meat* 1 vegetable.

The Cancer Recovery Healthy Exchanges Cookbook page 152


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2/12/11 9:45 P

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EASTERN EUROPE BEETS
One of the tastiest traditions the immigrants from Eastern Europe brought with them to America were dishes as tangy and rich as this special way to serve beets! If you like your taste buds tingling, you may want to experiment with a dab more horseradish, but be careful - it packs a real punch!
Serves 2 (Scant 1/2 cup)
2 tablespoons Land O Lakes no-fat sour cream
1 teaspoon prepared horseradish sauce
1/4 teaspoon JO's Dill Seasoning or dried dill weed
1 (8-ounce) can beets, diced and drained
In a medium bowl, combine sour cream, horseradish sauce, and JO's Dill Seasoning. Add beets. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 Vegetable, 18 Optional Calories
40 Calories, 0 gm Fat, 1 gm Protein, 9 gm Carbohydrate, 254 mg Sodium,
32 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable

From: Grandma's Comfort Foods


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Harvest Beets
1/2 cup white vinegar
1/2 cup pourable Sugar Twin
2 tablespoons cornstarch
2 teaspoons reduced calorie margarine
2 cups (one 16 ounce can) diced beets, rinsed and drained
2 teaspoons dried onion flakes
2 teaspoons dried parsley flakes

In a medium saucepan, combine vinegar, Sugar Twin, cornstarch and margarine. Stir in beets,
onion flakes, and parsley flakes. Cook over low heat for 15 minutes, stirring occasionally. Serve
warm or cold.

Serves 4 (scant 1/2 cup)
Each serving equals:
HE: 1 Ve, 1/4 Fa, 1/4 Sl, 7 OC
48 Calories, 0 gm FA, 1 gm Pr, 11 gm CA, 243 mg So, 15 mg Cl, 2 gm Fi
Diabetic: 1 Ve



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Home-style Carrots and Onions

1 cup coarsely chopped onion
3 cups fresh baby carrots
1 (14 1/2-ounce) can Swanson Beef Broth
2 teaspoons dried parsley flakes
In a large skillet sprayed with butter-flavored cooking spray, saute
onion for 5 minutes. Stir in carrots, beef broth, and parsley flakes.
Bring mixture to a boil. Lower heat and simmer for 45 minutes or
until carrots are tender and most of liquid is absorbed, stirring
occasionally.

Serves 4 (3/4 cup) - Each serving equals: ?

HE: 2 Ve, 8 OC

60 Calories, 0g Fa, 2g Pr, 13g Ca, 374mg So, 35mg Cl, 4g Fi

DIABETIC: 2 Ve

Healthy Exchanges Newsletter Jan 2002


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2/11/11 12:56 P

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OLD FASHIONED RUSSIAN BORSCHT
No one knows more about making soup to warm you all the way through than the Russian grandmas who serve steaming bowls of this beloved beet soup! Even if you've never been much of a fan of beets on their own, give this rosy-colored soup a try. It's luscious, it's unbelievably low in calories and fat, and it's tasty enough to heat up a winter in Siberia!
Serves 4 (1 1/2 cups)
1/2 cup finely chopped onion
1 (16-ounce) can diced beets, undrained
1 teaspoon lemon juice
2 (14 1/2-ounce) cans Swanson Beef Broth
1/2 teaspoon caraway seed
1/4 cup Land O Lakes no-fat sour cream
In a large saucepan sprayed with butter-flavored cooking spray, sauté onion for 5 minutes or until tender. Stir in undrained beets, lemon juice, beef broth, and caraway seed. Lower heat and simmer for 15 minutes, stirring occasionally. When serving, top each bowl with 1 tablespoon sour cream.
HINT: If you can't find diced canned beets, purchase canned sliced beets and insert a sharp knife in can or jar and coarsely chop.

Each serving equals:
HE: 1 1/4 Vegetable, 1/4 Slider, 11 Optional Calories
65 Calories, 1 gm Fat, 3 gm Protein, 11 gm Carbohydrate, 971 mg Sodium,
35 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable, 1/2 Starch/Carbohydrate

July 1994 Newsletter

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Skillet Beets Extraordanaire

1/4 cup Kraft Fat Free Thousand Island Dressing
2 Tablespoons Land O Lake no-fat sour cream
1 Teaspoon dried parsley flakes
1 Teaspoon dried onion flakes
2 cups (one 16 ounce can) diced beets,
rinsed and drained
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat
mozzarella cheese

In a large skillet sprayed with butter-flavored spray. Combine
Thousand Island Dressing, sour cream, parsley, onion flakes.
Stir in beets and cheese. Cook over medium-low heat for 6 to 8
minutes or until mixture is heated through, stirring occasionally.

Serve 4 (1/2 cup) Each-serving equals:

HE: 1 ve. 1/2 pr, 1/2 si, 14 oc
82 calories, 2 gm fa, 4 gm pr, 12 gm ca, 380 mg so,
91 mg ci, 2 gm fi

Diabetic: 1 vegetable, 1/2 meat. 1/2 starch


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Tomato Potato Zucchini Pie
HE Cookbook

3 cups (10 ounces) shredded frozen potatoes, slightly thawed
1 cup diced onion
1 egg, beaten, or equivalent in egg substitute
3 tablespoons flour
1/2 teaspoon dried parsley flakes
8 (3/4 ounce) slices reduced fat Swiss cheese, shredded
2 cups thinly sliced zucchini
2 cups sliced fresh tomatoes
1 teaspoon Italian seasoning
1/4 teaspoon lemon pepper

Preheat oven to 350 degrees. In a medium bowl, combine shredded
potatoes, 1/2 cup onion, egg, flour, and parsley flakes. Mix well
to combine. Pat mixture into a 9-inch pie plate sprayed with
olive-flavored cooking spray. Bake 30 minutes or until crust is
lightly browned. Layer 3/4 cup Swiss cheese in crust. Layer zucchini,
tomato slices, and remaining 1/2 cup onion. Sprinkle Italian
seasoning and lemon pepper over onions. Evenly sprinkle remaining 3/4
cup Swiss cheese on top. Bake 40 to 45 minutes or until vegetables
are tender. Serves 6

Hint: Mr. Dell's shredded potatoes are a good choice for the recipe
or raw shredded potatoes can be used in place of frozen ones.

Each serving equals: HE: 1-1/2 Pr, 1-1/2 Ve, 1/2 Br

203 Calories, 8 gm Fa, 10 gm Pr, 23 gm Ca,
463 mg So, 3 Fi

DIABETIC: 1 Meat, 1 Vegetable, 1 Starch, 1 Fat



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Slow Cooker Scalloped Potatoes and Ham
Recipe by: JoAnna Lund Newsletter - January 1997
5.5 Points Per Serving

6 cups Frozen Shredded Potatoes (I used Ore Ida Hash Browns (Southern
Style) Fat Free - they come in a 32 oz bag).
1 cup Peas, frozen
1 1/2 cups Ham, extra lean - diced
1 1/2 cups Cheddar Cheese, Kraft Reduced Fat - shredded
1 can Cream of Mushroom Soup, condensed, Heathy Request
2/3 cup Nonfat Dry Milk Powder
1 cup Water
1/4 cup Onion - diced
1 tsp Dried Parsley

In a slow cooker, combine potatoes, peas, ham, and cheddar cheese. In
a medium bowl, combine mushroom soup, dry milk powder, water, onion,
and parsley flakes. Add soup mixture to potato mixture. Mix well to
combine. Cover and cook on low for 6 to 8 hours.

Serving Size: 6 - 1 Cup servings.

264 Calories; 8 gm Fat; 19 gm Pr; 29 gm Ca; 732 mg So; 320 mg Cl;
3 gm Fi.

Diabetic Exchanges: 2 Starch 2 Meat.



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Jiffy Scalloped Potatoes (Kids in Mind Pg 298 by JoAnna Lund)
Serves 8

6 cups (20 oz) shredded loose-packed frozen potatoes
1 Tb dried onion flakes
3/4 cup (3 oz) shredded Kraft reduced-fat cheddar cheese
1/4 tsp black pepper
1 (10 3/4 oz) can Healthy Request Cream of Celery Soup or mushroom soup
1/2 cup skim milk

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavor
cooking spray. In a large bowl, combine potatoes, onion flakes, cheddar cheese and
pepper. Add soup and milk. Mix well to combine. Spread mixture into prepared baking
dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes.
Divide into 8 servings.

Hint: Mr. Dell's frozen shredded potatoes are a good choice

Each serving equals:
HE: 1/2 bread, 1/2 protein, 1/4 slider, 6 optional calories
111 Calories, 3 gm fat, 5 gm protein, 16 gm carbohydrate, 255 mg sodium, 122 mg
calcuim, 2 gm fiber
Diabetic: 1 1/2 starch, 1/2 meat



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Layered Scalloped Potatoes and Ham

3 c. thinly sliced unpeeled potatoes
1/2 c. chopped onion
1 (5 oz) can Hormel lean ham, drained, flaked
1/3 c. dry milk powder
1/3 c. water
1 t. dried parsley
1 can Healthy Request Crm of Celery or broccoli
1/4 c. grated ff parm chz

Preheat oven to 350. In an 8 x 8 baking dish,sprayed with cooking
spray layer potatoes, onion, and ham. In a med bowl, combine dry milk
powder, water, parsley, and soup. Evenly spoon mixture over ham.
Sprinkle parm chz on top. Cover and bake 45 min. Uncover and continue
baking for 10 - 15 minutes. Place baking dish on a wire rack and cool
for 6 min. Divide into 4 servings.

HE: 1 3/4 pro, 1 bread, 1/4 SM, 1/4 veg, 1/2 slider

192 cal, 4 gram fat, 11 gram protein, 28 gram carb, 868 mg sod,
134 mg calcium, 2 gram fiber

Diabetic: 2 meat, 1.5 bread

From "Cooking on the Go" pg. 48



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Scalloped Pizza potatoes.

6 cups frozen hash browns
1 can healthy request tomato soup
3/4 cup reduced fat shredded cheddar cheese
1 tsp pizza or Italian seasoning
1 can sliced mushrooms - washed and drained
1 cup chopped onion
1/4 cup chopped ripe olives (I left this out)
Spray crockpot with olive oil cooking spray.
Combine all in crockpot, mix well, cover and cook 6 - 8 hours on low. (mine was done in about 5 hours.)
This says serves 4 but could easily serve 8.

For an 8 serving size,
Per Serving (excluding unknown items): 173 Calories; 2g Fat (12.2% calories from fat); 6g Protein; 33g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 193mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

For a 4 serving size,
Per Serving (excluding unknown items): 347 Calories; 5g Fat (12.2% calories from fat); 13g Protein; 65g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 387mg Sodium.

Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat.


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JoAnna Lund's Bill's Herb Roasted Potatoes
From the Kitchen of linfields

Category: Vegetables
Servings: 4 - 1 cup servings
Preparation Time:


Recipe Ingredients

4 cups (20 ounces) thickly sliced unpeeled raw red potatoes
1/2 cup sliced onion
1/3 cup Kraft Fat Free Italian Dressing
1/4 cup Dijon mustard


Recipe Directions

Preheat oven to 425 degrees. Spray an 8 by 8 baking dish with olive oil-flavored cooking spray. Layer potatoes and onion in prepared baking dish. In a small bowl, combine Italian dressing and mustard. Drizzle mixture evenly over potatoes. Toss gently to coat potatoes. Bake for 35 to 45 minutes or until potatoes are tender. Stirring occasionally.

Serves 4 (1 cup) - Each serving equals:

Healthy Exchanges: 1 br, 1/4 Ve, 11 OC

Nutritional: 108 calories, 0 gm fat, 4 gr Pr, we gm Ca, 522 mg so., 9 mg Cl, 2 gm Fiber.

Diabetic: 1 1/2 St.

Source: from JoAnna Lund's March 1999 newsletter
Submitted by Mary Director, CCBAM's TL



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JoAnna Lund's Bill's Herb Roasted Potatoes
From the Kitchen of linfields

Category: Vegetables
Servings: 4 - 1 cup servings
Preparation Time:


Recipe Ingredients

4 cups (20 ounces) thickly sliced unpeeled raw red potatoes
1/2 cup sliced onion
1/3 cup Kraft Fat Free Italian Dressing
1/4 cup Dijon mustard


Recipe Directions

Preheat oven to 425 degrees. Spray an 8 by 8 baking dish with olive oil-flavored cooking spray. Layer potatoes and onion in prepared baking dish. In a small bowl, combine Italian dressing and mustard. Drizzle mixture evenly over potatoes. Toss gently to coat potatoes. Bake for 35 to 45 minutes or until potatoes are tender. Stirring occasionally.

Serves 4 (1 cup) - Each serving equals:

Healthy Exchanges: 1 br, 1/4 Ve, 11 OC

Nutritional: 108 calories, 0 gm fat, 4 gr Pr, we gm Ca, 522 mg so., 9 mg Cl, 2 gm Fiber.

Diabetic: 1 1/2 St.

Source: from JoAnna Lund's March 1999 newsletter
Submitted by Mary Director, CCBAM's TL



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Potato-Tomato Au Gratin


4 cups diced raw potatoes (20 ounces)
3/4 cup finely chopped onion
1 1/2 cups shredded Kraft reduced-fat Cheddar cheese (6 ounces)
1 (10 3/4-ounce) can Campbell's Healthy Request Tomato soup
1/3 cup water
1 teaspoon dried parsley flakes
Preheat oven to 350 degrees. Place potatoes, onion and Cheddar cheese in an 8- by 8-inch baking dish sprayed with butter-flavored cooking spray. Mix well to combine. In a small bowl, combine tomato soup, water and parsley flakes. Stir soup mixture into potato mixture. Cover with foil. Bake 45 to 50 minutes. Remove foil. Continue baking 25 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 6 pieces.
Serves 6.
Each serving equals: 193 calories, 5 grams fat, 11 grams protein, 26 grams carbohydrates, 420 milligrams sodium and 2 grams fiber.

Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa.



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Secret Skillet Potatoes
(The Cancer Recovery Healthy Exchanges cookbook)

1/2 cup Kraft Fat Free Italian Dressing
1/2 cup chopped onion
4 1/2 cups (15 ounces) frozen loose packed hash browns
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar Cheese

In a large skillet, combine Italian dressing and onion. Stir in
has browns. Cook over medium heat for 10 minutes, stirring often.
Add Cheddar cheese. Mix well to combine. Lower heat, cover, and
simmer for 5 minutes, stirring occasionally.

Serves 4 (3/4 cup) - Each serving equals:
HE: 1 Pr, 3/4 br, 1/4 Ve, 16 OC

156 Calories, 4 gm Fat, 7 gm Protein, 23 gm Carbohydrate,
506 mg Sodium, 157 mg Cholesterol, 2 gm Fiber

DIABETIC: 1 Meat, 1 Starch


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SCALLOPED POTATOES
HEALTHY EXCHANGES A Potful of Recipes p.177


Serves 6 (1 full cup)

9 cups shredded loose-packed frozen potatoes
1-1/2 cups finely chopped onion
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1 cup + 2 tablespoons shredded Kraft reduced-fat Cheddar cheese
1/4 cup (one 2-ounce jar) chopped pimiento, drained
1/8 teaspoon black pepper

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine potatoes, onion, mushroom soup, and evaporated skim milk. Stir in Cheddar cheese, pimiento, and black pepper. Cover and cook on LOW for 6 to 8 hours. Mix gently before serving.

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

Each serving equals:
HE: 1 Bread, 1 Protein, 1/2 Skim Milk, 1/2 Vegetable, 1/4 Slider, 6 Optional Calories
--------------------------------------
244 Calories, 4 gm Fat, 14 gm Protein, 38 gm Carbohydrate, 457 mg Sodium, 362 mg Calcium, 4 gm Fiber
--------------------------------------
DIABETIC: 1-1/2 Starch, 1 Meat, 1/2 Skim Milk, 1/2 Vegetable



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Scalloped Potatoes
(Make A Joyful Table cookcook)

5 cups (24 ounces) diced cooked unpeeled potatoes
3/4 cup chopped onion
3/4 cup chopped celery
1/4 cup Hormel Bacon Bits
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1/4 cup white vinegar
1/4 cup pourable Sugar Twin
1 teaspoon prepared mustard

Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with
butter-flavored cooking spray.

In a large bowl, combine potatoes, onion, celery, and bacon bits.

In a small bowl, combine celery soup, vinegar, Sugar Twin, and mustard. Add soup mixture to potato mixture. Mix well to combine.
Spread mixture into prepared baking dish. Cover and bake for 45 minutes. Uncover and continue
baking for 10 to 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6
servings.

Serves 6 - Each serving equals:
HE: 1 Br, 1/2 Ve, 1/2 Sl, 8 OC

135 Calories, 3 gm Fat, 5 gm Protein, 22 gm Carbohydrate,
581 mg Sodium, 35 mg Cholestrol, 2 gm Fiber

DIABETIC: 1 1/2 Starch, 1/2 Vegetable



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EASY SCALLOPED POTATOES
This is wonderful with just about any entree. In fact, if you wanted to
make a “complete meal in a dish”, simply dice up 1 ½ cups extra-lean
ham and layer it right along with the potatoes.


4 cups (20 ounces) thinly sliced cooked potatoes
1 cup finely chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup fat-free milk
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
Dash paprika

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish
with butter-flavored cooking spray. Layer half of potatoes and onion
in prepared baking dish. In a medium bowl, combine mushroom
soup, milk, parsley flakes, and black pepper. Spread half of soup
mixture over onion. Repeat all layers. Lightly sprinkle top with
paprika. Bake for 30 minutes. Place baking dish on a wire rack and
let set for 5 minutes. Divide into 4 servings.

Serves 4 - Each serving equals: ?

HE: 1 Br, 1/2 Ve, 1/2 Sl, 12 OC

182 Calories, 2g Fa, 5g Pr, 36g Ca, 317mg So, 112mg Cl, 3g Fi

DIABETIC: 1 1/2 St, 1/2 Ve

Healthy Exchanges Newsletter Jan 2002


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Potatoes Romanoff

1/4 c. Land o Lakes no-fat sour cream
1/2 c fat free cottage cheese
1/4 c Kraft Fat Free Mayonnaise
3 full cups(16 oz) cubed cooked potatoes
1/2 c. finely chopped green onion
Dash paprika

Preheat oven to 350 degrees. Spray an 8x8 baking dish with butter-flavored spray. In a large bowl combine sour cream, cottage cheese and mayonnaise. Stir in potatoes and onion. Sprad mixture into prepared baking dish. Lightly sprinkle paprika over top.Bake 40-45 minutes. Place on a wire rack and let set 5 minutes. Divide into 4 servings.

Serves4- Each serving equals:
HE: 1 Br, 1/4 Pr, 1/4 Ve,
1/4 Sl, 5 OC
116 Calories, 0 gm Fa, 6 gm Pr, 23 gm Ca, 261 mg So, 40 mg Cl,2 gm Fi
DIABETIC: 1 1/2 St/Ca, 1/2 Mt


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Potatoes Au Gratin

3 cups (10 ounces) shredded loose-packed frozen potatoes (I use refrigerated not frozen and you could use fresh)
1 cup (4 ounces) diced Velveeta Light processed cheese
1/2 cup Land O Lakes Fat Free Half and Half
1 (2 ounce) jar chopped pimiento, un-drained (I omitted these)
1 1/2 teaspoons dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Preheat oven to 350 degrees. Spray 8x8 dish with butter flavored cooking spray. Evenly arrange potatoes in dish. In large microwave safe bowl combine cheese, half & half, pimiento, onion flakes, parsley flakes and black pepper. Cover and microwave on high for 2-3 minutes, stirring after every minute or until cheese melts. Evenly pour hot mixture over potatoes. Bake for 30 minutes. Place dish on wire rack and let set for 5 minutes.( I didn't. I just set it on the stove) Divide into 4 servings.

HE: 1 Pr, 3/4 Br, 1/4 SI

139 Calories, 3g fat, 9g protein, 19g Carb, 482mg Sod,220mg CI, 2g Fiber
Diabetic Exchanges: 1 Mt, 1 St


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Scalloped Potatoes and Ham

I've probably made this more often than any other HE recipe. It is a favorite here at home and a double recipe always disappears at a potluck!

Recipe By : Joanna Lund newsletter - January 97
Serving Size : 6 – 1 Cup servings Preparation Time :0:30

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 C frozen shredded potatoes
1 C peas, frozen
1 1/2 C ham, extra lean -- diced
1 1/2 C Cheddar Cheese, Kraft Reduced Fat -- shredded
1 can cream of mush Soup, Cond, Healthy Req
2/3 C nonfat dry milk powder
1 C water
1/4 C onion -- diced
1 tsp dried parsley

In a slow cooker, combine potatoes, peas, ham and cheddar cheese. In a medium bowl, combine mushroom soup, dry milk powder, water, onion and parsley flakes. Add soup mixture to potato mixture. Mix well to combine. Cover and cook on low for 6 to 8 hours.

264 Calories; 8 gm Fat; 19 gm Pr; 29 Gm Ca; 732 mg So; 320 mg Cl; 3 gm Fi

Diabetic Exchanges: 2 Starch, 2 Meat



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Mexican Potato Pie
Serves 6 - 150 calories, 6 grams fat

1 1/2 cups water
2 cups instant potato flakes
2 egg whites, lightly beaten
3 T. no-fat sour cream
2 T. dried parsley flakes
8 oz. extra lean ground beef
1 cup chunky salsa
2.5 oz. jar sliced mushrooms, rinsed & drained
1/2 cup sliced ripe olives
2 T. reduced sodium ketchup
1/2 t. dried minced garlic
3/4 c. shredded reduced fat cheddar cheese

Preheat oven to 425 degrees. Spray a 9 inch pie plate with olive oil
flavored cooking spray. In a medium saucepan, bring water to a boil, remove
from heat, and stir in potato flakes. Add egg whites, sour cream & parsley.
Mix well to combine. Press potato mixture in pie plate covering bottom and
sides. Prick several times with the tines of a fork. Lightly spray 'crust'
with olive oil spray. Bake for 15 minutes. Meanwhile, in a large skillet,
brown meat. Stir in salsa, mushrooms, olives, ketchup & garlic. Simmer for
5 minutes. Spoon mixture into pie shell. (Note: I froze pie at this point).
Sprinkle cheddar cheese evenly over top. Bake for 3 or 4 minutes or until
cheese melts. Place pie plate on wire rack for 5 minutes before serving.

The nutritional information is:

HE: 1 1/2 Pr, 1 Br, 1/2 Ve, 1/3 Fa, 1/4 Sl, 2 OC
150 Calories, 6 grams Fat, 13 gm Pr, 11 gm Ca, 526 mg So, 118 mg Cl, 1 gm Fi
Diabetic: 1 1/2 Mt, 1 1/2 St/Ca, 1/2 Ve, 1/2 Fa



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Potato Corn Bake

2/3 c. Carnation nonfat dry milk
1/2 c. water
2 c. (one 16-oz can) cream corn
2 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/4 c. (one 2-oz jar) pimiento (I leave this out)
1/4 tsp. black pepper
1/2 c. frozen whole kernel corn
6 c. frozen Mrs. Dell's loose hash browns or any loose frozen hash browns (I use O'Brien potatoes)

Preheat oven to 375 degrees. Spray 9x13" baking dish w/ butter-flavored cooking spray. In a large
bowl, combine dry milk powder and water. Stir in cream-style corn, onion flakes, parsley flakes,
pimiento and black pepper. Add frozen corn and potatoes. Mix well to combine. Pour into prepared
baking dish. Bake 40-45 minutes. Divide into 8 servings. Serve at once.

Each serving equals:
HE: 1 BREAD, 1/4 skim milk
137 calories, 1 gm fat, 4 gm protein, 28 gm carbohydrate, 230 mg sodium, 2 gm fiber
DIABETIC: 1-1/2 starch



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Pizza Potatoes{ 4 Points per serving}

1 3/4 cups (15-ounce can) Hunt's Chunky tomato sauce

1 1/2 teaspoons JO's Italian Seasoning or any reputable brand

1/2 teaspoon Sugar Twin or Sprinkle Sweet

1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

1/2 cup (2.5-ounce jar) canned sliced mushrooms, drained

1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

1 (2.5-ounce) package Carl Buddig lean pastrami, shredded

1/2 cup (2 ounces) shredded Kraft reduced-fat mozzarella cheese

3 cups (10 ounces) frozen loose hash browns

In a large bowl, combine tomato sauce, JO's Italian Seasoning, Sugar Twin and Parmesan
cheese. Stir in mushrooms, Cheddar cheese, pastrami and mozzarella cheese. Add frozen hash
browns. Mix well to combine. Spread mixture evenly in an 8- by 8-inch baking dish sprayed with
olive-flavored cooking spray. Cover with waxed paper. Place in microwave and cook on high (100
percent power) 15 minutes, turning after every 5 minutes. Place baking dish on a wire rack and let
set 2 to 3 minutes before serving.

Cut into 4 pieces.

Serves 4.

Each serving equals: 189 calories, 5 grams fat, 14 grams protein, 22 grams carbohydrates, 1,204
milligrams and 2 grams fiber.

Hint: Mr. Deli's frozen shredded potatoes are a good choice for this recipe.


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