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2/9/11 6:23 P

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Pepper Steak Gravy over Garlic Potatoes

Green peppers are usually the thriftiest peppers you can buy- almost always less
expensive than red or yellow. They are the perfect partner to the rich beef flavor this
recipe provides, and a fine contrast to creamy mashed potatoes, too!

Serves 4

8 ounces extra-lean ground sirloin beef or turkey breast
1-1/2 cups chopped green bell pepper
1/2 cup chopped onion
1 (2-ounce) jar chopped pimiento, drained
1 (12-ounce) can Heinz Fat Free Beef Gravy
1-2/3 cups hot water
1-1/3 cups instant potato flakes
1/4 teaspoon dried minced garlic
1/4 cup Land 0 Lakes no-fat sour cream

In a large skillet sprayed with butter-flavored cooking spray, brown meat, green pepper,
and onion. Stir in pimiento and beef gravy. Lower heat and simmer while preparing
potatoes, stirring occasionally in a medium saucepan, bring water to a boil. Remove
from heat and add potato flakes and garlic. Mix gently to combine, using a fork. Stir in
sour cream. For each serving, place about 1/2 cup potatoes on a plate and spoon a full
1/2 cup meat gravy over top.

Each serving equals:

Healthy Exchanges: 1-1/2 Protein. 1 Bread. 1 Vegetable. 1/2 Slider. 12 Optional
Calories.

187 Calories. 3 gm Fat. 15 gm Protein. 25 gm Carbohydrate. 537 mg Sodium. 38 mg
Calcium. 3 gm Fiber.

Diabetic Exchanges: 1-1/2 Meat. 1-1/2 Starch/Carbohydrate. 1/2 Vegetable

SOURCE: "Open Road Cookbook: A Healthy Exchanges Cookbook"


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ANNINSD Posts: 5,878
2/9/11 6:22 P

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NEW AGE SCALLOPED POTATOES
Serves 4

3/4 Cup water
1/3 Cup Carnation Nonfat Dry Milk Powder
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
4 Cups (20 ounces) sliced raw potatoes
3/4 Cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/2 Cup finely chopped onion
1 teaspoon dried parsley flakes

In an 8-by-8-inch glass baking dish, combine water, dry milk powder, and mushroom soup. Stir in potatoes,
Cheddar cheese, onion and parsley flakes. Cover and microwave on HIGH (100% power) for 10 minutes. Uncover
and stir. Re-cover and continue to microwave on HIGH for 10 to 12 minutes or until potatoes are tender. Place
baking dish on a wire rack and let set 5 minutes. Divide into 4 servings.

Each serving equals:
HE: 1 Bread, 1 Protein, 1/4 Skim Milk, 1/4 Vegetable, 1/2 Slider, 1 Optional Calorie

209 Calories, 5 gm Fat, 10 gm Protein, 31 gm Carbohydrate, 517 mg Sodium, 274 mg Calcium, 2 gm Fiber

DIABETIC: 2 Starch, 1 Protein


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ANNINSD Posts: 5,878
2/9/11 6:20 P

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Nacho Potato Casserole
8 oz. ground turkey or 90% lean hamburger
1/4 c chopped onion
1/4 c chopped green pepper
1 c(8 oz) Hunt's tomato sauce
1 Tbsp. taco seasoning
3 c frozen shredded hashbrown
10 (16 oz.)kidney beans rinsed and drained
1 can tomato soup
1/2 c chunky salsa
1 tsp. parsley
3/4 c Kraft Reduced fat Cheddar cheese shredded

Preheat oven to 350*. In large skillet sprayed with olive flavored spray brown meat, onion, pepper. Stir in tomato
sauce, taco seasoning. Cook 2 to 3 minutes or til heated through. Spread meat mixture in an 8x8 baking dish.
Evenly layer potatoes and kidney beans over meat mixture. In a small bowl combine tomato soup and salsa. Spoon
mixture over potatoes. Bake 30 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking 10 to 15
minutes or til cheese starts to melt. Place on wire rack for 5 minutes. Cut into 6 pieces.

Serves 6: Each serving equals:
HE:2 1/2 Pr, 1 Ve, 1/3 Br, 1/4 Sl, 10 OC
226 calories, 6 gm Fa, 15 gm Pr, 28 gm Ca, 670 mg So, 6 gm Fi
DIABETIC: 2 Mt. 1 1/2 St, 1 Ve
Hints:
1) Substitute any reputable brand Jo's Taco Seasoning
2) Use your taste for hotness of salsa.


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ANNINSD Posts: 5,878
2/9/11 6:19 P

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Mexican Scalloped Potatoes *****

12 oz. cooked shredded potatoes or purchased frozen hash browns, thawed
4 oz. ham, diced (90% lean)
3 oz. shredded taco cheese
2 cups Mexican stewed tomatoes, drained
1 cup evaporated skim milk
1/2 cup chopped onions
1 Tablespoon flour

Preheat oven to 350 degrees.

Place half of potatoes in bottom of 8x8 baking dish. Layer with diced ham.

In covered jar, mix milk and flour until blended. Spray medium saucepan with butter flavored cooking spray. Pour
milk mixture into saucepan and cook over medium heat until it thickens. Add onions, drained stewed tomatoes
and 2 oz. cheese. Cook until cheese melts. Pour half of mixture over potatoes and ham. Place remaining potatoes
on top and pour rest of sauce mixture over potatoes. Sprinkle remaining cheese on top. Bake 30-35 minutes.

Serves 4

Each serving equals:
2 Protein; 1 1/4 Vegetable; 1 Bread; 1/2 Milk; 8 optional calories



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2/9/11 6:18 P

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Make Ahead Mashed Potatoes

Source of Recipe: Joanna M. Lund Another Potful of Recipes p.163
Serves 8 (3/4 cup)

List of Ingredients
3 cups hot water
2 2/3 cups instant potato flakes
1/2 cup (4 ounces) Philiadelphia fat-free cream cheese
1/2 cup Land O Lakes no-fat sour cream
1 tablespoon + 1 teaspoon reduced-calorie margarine
1 teaspoon dried onion flakes
1/8 teaspoon black pepper
Paprika

Spray slow cooker container with butter-flavored cooking spray. In prepared container, combine water and potatoes, mixing well with a fork. Stir in cream cheese, sour cream, margarine, onion flakes, and black pepper. Lightly sprinkle top with paprika. Cover and cook on LOW 3 to 4 hours.

Each serving equals:

HE: 1 Bread, 1/4 Protein, 1/4 Fat, 15 Optional Calories

77 Calories, 1 gm Fat, 4 gm Protein, 13 gm Carbohydrate, 138 mg Sodium, 85 mg Calcium, 0 gm Fiber

DIABETIC: 1 Starch


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ANNINSD Posts: 5,878
2/9/11 6:17 P

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Best Mashed Potatoes

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Side Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
30 ounces potatoes -- (quartered, with skin -- 6 medium)
6 cloves garlic -- peeled (my addition)
1 whole chicken bouillon cube -- (my addition)
1/3 cup Carnation nonfat dry milk powder
2 tablespoons nonfat sour cream
1 dash horseradish powder -- if available (my addition)

NOTE: I scrub the potatoes and leave the skins on. The bouillon, garlic, and horseradish powder are my (JudyM's) additions. Another lady suggested adding a turnip to the pot. She said it gives the potatoes an especially silky flavor and texture. I haven't tried that yet.

Boil potatoes, garlic, and bouillon cube in water until the potatoes are fork tender.

Drain the potatoes, but DO NOT toss the water away. Return the potatoes and garlic to the saucepan, whip them gently with an electric mixer, then add a scant 1/2 cup of the reserved potato water, Carnation nonfat dry milk powder, sour cream, and horseradish powder if available and desired. Continue whipping with the mixer until smooth. Serves 6.


Each serving equals:
1 Brd, 1/6 Milk, 5 Opt. Cal.
2.3 Points
135 cal, 0 g fat, 2 g fiber, 5 g prot, 29 g carb, 157 mg sod, 69 mg calc

Source:
"April 1999 Healthy Exchanges Newsletter, p. 7 -- Cooking Tips"

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Per Serving (excluding unknown items): 135 Calories; trace Fat (1.7% calories from fat); 5g Protein; 29g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 157mg

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2/9/11 6:16 P

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Mashed Potato Spinach Bake
Serves 6

2 1/2 cups water
2 cups (4 1/2 oz.)instant potato flakes
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait plain fat-free 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 throughly
drained
1 1/2 cup (6 oz.)shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8x8 in. baking dish with butter flavored cooking spray. In a large saucepan, bring water to 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 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 1/3 Protein, 1 Bread, 2/3 Veg., 1/3 Skim Milk
173 Cal., 5gm Fat, 13gm Pro., 19gm Carbo., 386mg Sodium, 347mg Calcium, 3gm Fiber
Diabetic: 1 Meat, 1 Starch, 1 Veg.
WW: 3 Pts.

Recipe found in Heart Smart Cookbook Pg. 141




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2/9/11 6:14 P

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Italian Fried Potatoes
--Cooking On the Go, p.36

1/4 c. Kraft Fat-Free Italian Dressing
1/2 c. chopped onion
3 c. (15 oz.) sliced raw potatoes

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

Serves 4 (3/4 c.)--each serving equals:
HE: 3/4 brd, 1/4 veg, 4 OC
76 calories, 0 fat, 2 g prot, 17 g carbs, 161 mg sod, 11 mg calc,
2 g fiber.

Diabetic: 1 Starch.



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2/9/11 6:13 P

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Hash Brown Bake, Eat your Veggies

2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1/3 cup Land O Lakes no-fat sour cream
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
4 1/2 cups (15 ounces) shredded loose-packed frozen potatoes
1/2 cup chopped onion
1 cup shredded carrots
1 cup frozen cut green beans, thawed
1(2.5-ounce) jar sliced mushrooms, drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine dry milk powder and water. Fold in sour cream, parsley flakes,
and black pepper. Add potatoes. Mix well to combine. Stir in onion, carrots, green beans, and mushrooms. Evenly spread mixture into prepared baking dish. Bake for 45 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 10 minutes or until cheese melts. Place baking dish on a wire rack
and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 1 Ve, 1/2 Br, 1/2 Pr, 1/3 SM, 13 OC

168 Calories, 4g Fa, 10g Pr, 23g Ca, 211mg So, 213mg Cl, 3g Fi

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

Healthy Exchanges Newsletter Jan 2002


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2/9/11 5:58 P

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Grilled Onion Potatoes
Serves 8

8 medium potatoes
2 small sliced onions
Salt and Pepper to taste
8 oz Italian salad dressing, low calorie Zesty Style{FF for CORE}

Cut each potato into five slices. Place onions between slices and sprinkle
with salt and pepper. Reassemble each potato; place on a double layer of
heavy-duty foil (about 12-inches square).

Pour about one ounce salad dressing over each potato. Wrap foil around
potatoes and seal tightly. Grill, covered, over medium heat for 50 to 60
minutes or until potatoes are tender.

137 Calories;3g Fat;3g Protein;26g Carbs;2mg Chol;231mg Sodium;2g Fiber
Exchanges: 1-1/2 Starch; 1/2 Vegetable; 1/2 Fat


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2/9/11 5:57 P

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Foil Grilled Italian Potatoes
(makes 4 servings)

3 medium russet potatoes, about 1 lb. total,
unpeeled and scrubbed
2 teaspoons (10 ml) olive oil
1/4 teaspoon (1.25 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) crushed dried oregano
1/8 teaspoon (0.6 ml) crushed dried rosemary
1/8 teaspoon (0.6 ml) garlic powder
1/8 teaspoon (0.6 ml) paprika
2 tablespoons (24 g) freshly grated Parmesan cheese

1.Cut a 14-inch (35 cm) square sheet of heavy-duty aluminum
foil. Cut potatoes lengthwise into eighths and lay in center
of the foil. Drizzle potatoes with olive oil.
2.In a small bowl, combine thyme, oregano, rosemary, garlic
powder, and paprika. Sprinkle over potatoes and toss gently
to coat evenly.
3.Wrap and seal foil securely with tight double folds.
4.Place on grill about 4 to 6 inches from source of heat over
medium-hot coals. Cook 30 to 40 minutes until potatoes are
tender. Open packet and stir gently. Sprinkle with cheese.
Close packet and continue to grill another 3 to 5 minutes,
until cheese melts. Serve hot.

Per serving: 125 calories (23% calories from fat), 4 g protein,
3 g total fat (1.0 g saturated fat), 21 g carbohydrates,
2 g dietary fiber, 3 g cholesterol, 65 mg sodium

Diabetic exchanges:
1 1/2 carbohydrate (bread/starch), 1/2 fat


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ANNINSD Posts: 5,878
2/9/11 5:55 P

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Cajun Potato Wedges - serves 8
Source: More Healthy Homestyle Cooking

4 baking potatoes or sweet potatoes
1 tablespoon chili powder
2 teaspoons paprika
1 1/2 teaspoons ground cumin
1 teaspoon salt

Place an oven rack in the lower third of the oven. Preheat the oven to 400 degrees. Coat a baking sheet with
nonstick spray (I would use Olive Oil). Cut the potatoes in half lengthwise. Cut each half lengthwise into quarters.
Arrange in a single layer on the baking sheet. In a small bowl, combine the chili powder, paprika,cumin and salt.
Sprinkle over the poatoes and toss to coat the potatoes evenly. Coat the potatoes with nonstick spray (again I would
use the Olive Oil) and bake for 20 minutes, or until tender.

Per Serving:
115 calories, 3g protein, 26g carb, .5 g fat, 0mg cholesterol, 284mg sodium, 3g fiber.

HEALTH NOTE:
Sweet potatoes are a terrific source of fiber with more than 3 grams when baked in their skins. They are also loaded
with beta-carotene, providing more than 200 percent of the recommended levels of vitamin A. If you haven't tried a
sweet potato lately, don't hesitate. Baked or broiled, they're delicious. Add just a touch of brown sugar (I would use
brown sugar twin) or light butter(I would use light margarine) and you can't go wrong.


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2/9/11 5:54 P

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Bungalow Potatoes
Serving Size : 4
Preparation Time :0:00
Categories : 2 points Grilled
Light Main Dish Lunch
Potato Side Dish


4 cups thinly sliced unpeeled raw potatoes -- (20 ounces)
1 cup diced onion
2 cups cut green beans -- (one 16 oz. Can) 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 minutes stirring occasionally. Add green beans, water,
and lemon pepper. Mix well to combine. Continue simmering for 5
minutes or until most of the liquid is absorbed, stirring
occasionally.

Hint: Good topped with 1 tablespoon fat-free sour cream, but
don’t forget to count the few additional calories

HE: 1 1/2 Veg; 1 Bread

116 calories; 0 gm Fat; 3 gm Protein; 26 gm Carbs; 9 mg sodium;
36 mg calcium; 3 gm Fiber

Diabetic: 1 veg; 1 starch

WW: 2 points


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2/9/11 5:53 P

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BBQ Baked Potato Slices

6 c. (30 oz) thinly sliced raw baking potatoes
2 Tbsp. reduced calorie margarine
3/4 c. Kraft Fat Free Catalina Dressing
1 tsp. prepared mustard
1 Tbsp. Brown Sugar Twin
1 tsp. dried onion flakes
1 tsp. parsley flakes

Cut 6 (18 inch) pieces of heavy duty aluminum foil. Arrange 1 cup
of potato slices in the center of each piece of foil. Drop 1 tsp.
margarine over top.
In small bowl combine Catalina Dressing, mustard, Brown Sugar
Twin, onion flakes, and parsley flakes. Drizzle about 2 Tbsp.
mixture over top of each.
Wrap and double seal each bundle. Cook over medium grill about
25-30 minutes or til potatoes are tender. Turning occasionally.

Serves 6 Each serving equals:
HE: 1 Bread, 1/4 Fat, 1/2 Slider, 11 Optional Calories

125 Calories, 1 gr Fat, 2 gr Protein, 27 gr Carbohydrates,
376 mg Sodium, 12 mg. Calcium 2 gr. Fiber

Diabetic: 1 1/2 Starch/Carbohydrates


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2/9/11 5:51 P

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Bacon Cheese Swirled Potatoes

Recipe By :JoAnna M. Lund

1 2/3 cups hot water
1 1/3 cups (3 oz.) potato flakes, instant

1/3 cup nonfat dry milk

1/4 cup fat free ranch dressing

1/3 cup (1 1/2 oz.) reduced fat cheddar cheese -- shredded
2 tbsps bacon bits

In a medium saucepan, bring water to a boil. Remove from heat.
Stir in potato flakes & dry milk powder. Mix well using a fork.
Add Ranch dressing, Cheddar cheese, & bacon bits.
Mix gently just to combine. Serve at once.

Source: "Healthy Exchanges Newsletter, May 1998 page 11"
Copyright: "Healthy Exchanges, 1998; ISSN: 1073-175X"
Yield: "3 cups"
Ratings : Very good 5

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NOTES : According to cookbook each serving equals:
HE: 1 Br, 1/2 Pr, 1/4 SM, 1/4 SL, 17 OC
122 Cal, 2 gm Fa, 7 gm Pr, 19 gm Ca, 341 mg So, 143 Cl, 1 gm Fi


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2/9/11 5:39 P

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Cauliflower in Cheesy Tomato Sauce


4 cups frozen chopped cauliflower, thawed
1/2 cup chopped onion
1, 103/4 oz., can Healthy Request Tomato Soup
1 cup + 2 tablespoons shredded Kraft reduced fat Cheddar Cheese
1/4 cup Hormel Bacon Bits
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine cauliflower and onion. Stir in tomato soup. Add Cheddar Cheese, bacon bits, parsley flakes, and black pepper. Mix well to combine. Cover and cook on low for 4 to6 hours. Mix well before serving. Serves 6, 2/3 cup each

HINT: Thaw cauliflower by placing it in a colander and rinsing it under hot water for one minute.

Each Serving equals:
HE: 11/2 Vegetable, 1 Protein, 1/2 slider
7 Optional Calories

141 Calories, 5 gm Fat, 10 gm Protein, 14 gm Carbohydrate, 555 mg Sodium, 164 mg Calcium, 3 gm Fiber Weight Watchers 3 points

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


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2/9/11 5:16 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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2/9/11 5:10 P

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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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2/4/11 9:49 P

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Grilled Celery au French
Hot off the Grill by Joanna Lund, pg 63
Serves 4 (1/2 cup)

Have you ever wondered why restaurants often chop their celery with diagonal cuts instead of straight across? The answer is simple, really-it allows more of the vegetable to soak up the sauce! And what veggie wouldn't want to drink deeply of this aromatic blend?

1/4 cup Kraft Fat Free French Dressing
1 (2 ounce) jar chopped pimento, drained
1 teaspoon dried parsley flakes
3 cups chopped celery
1/2 cup finely chopped onion

Plug in and generously spray both sides of double-sided electric contact grill with butter-flavored cooking spray and preheat for 5 minutes. Meanwhile, in a large bowl, combine French dressing, pimiento, and parsley flakes. Add celery and onion. Mix well to coat. Evenly arrange vegetable mixture on prepared grill. Lightly spray top of vegetable mixture with butter-flavored cooking spray. Close lid and grill for 16 to 18 minutes or until vegetables are tender. Serve at once.

Each serving equals:
HE: 1 3/4 vegetable, 1/4 slider, 5 optional calories

52 calories, 0g fat, 1g protein, 12g carbohydrate, 231mg sodium, 41mg calcium, 2g fiber

Diabetic: 1 1/2 vegetable


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2/4/11 9:47 P

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Celery Au Gratin

4 1/2 cups chopped celery
1 1/2 cups water
1 1/2 cups (one 12 oz. can) Carnation Evaporated Skim Milk
1/4 cup all purpose flour
1/4 cup (one 2 oz. jar) chopped pimiento, drained
1 teaspoon lemon pepper
1 (7.5 oz.) can Pillsbury refrigerated buttermilk biscuits
1/3 cup (1 1/2 oz.) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8 by 8 inch baking
dish with butter flavored cooking spray. In a medium saucepan,
cook celery in water for 8 to 10 minutes or just tender. Drain
well. In a covered jar, combine evaporated skim milk and flour.
Shake well to blend. Pour milk mixture into same saucepan, now
sprayed with butter flavored cooking spray. Cook over medium
heat until mixture thickens and starts to boil, stirring
constantly. Stir in drained celery, pimiento, and lemon pepper.
Pour celery mixture into prepared baking dish. Cut each biscuit
into 4 pieces. Evenly arrange biscuit pieces over celery
mixture. Sprinkle Cheddar cheese evenly over top. Bake for 20
to 25 minutes. Place baking dish on a wire rack and let set for
5 minutes. Divide into 6 servings.

Each servings equals:

HE: 1 1/2 bread, 1 1/2 vegetable, 1/2 skim, 1/3 protein

203 calories, 3 gm fat, 10 gm protein, 34 gm carbohydrate,
486 mg sodium, 264 mg calcium, 3 gm fiber

Diabetic: 1 1/2 starch, 1 vegetable, 1/2 skim milk, 1/2 fat

Source: The Cancer Recovery Healthy Exchanges Cookbook
By JoAnna M. Lund


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2/1/11 1:06 P

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Sweet and Savory Collard Greens


4 slices of bacon
1 tablespoon Splenda brown sugar blend
1 tablespoon Splenda granular
1 tablespoon molasses
1 tablespoon Cary's sugar free syrup
2 lbs collard greens
Lawry's seasoning salt to taste

Cook bacon in pot till done, take bacon out of pan. Place collard greens, both Splenda's, molasses and and Cary's sugar free syrup, seasoning salt, crumble bacon and put back into pot, cover with 2 inches of water. Cook for 1 to 1 1/2 hours. Checking every 20 minutes, stirring, and making sure there is enough water.


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Saucy Oven Veggies
Cooking Healthy with a Microwave, pg 270
Freezes well

How could any vegetable dish this scrumptious be good for you? Not only are you getting your daily veggies, you’re also enjoying a sauce rich in calcium---but I bet you won’t be thinking about any of these nutrition facts when you “ooh” and “aah” over the flavor!
Serves 6

1/2 cup Kraft fat-free mayonnaise
1/2 cup fat-free milk
1/4 cup Land O Lakes Fat Free Half & Half
1/4 cup Kraft Reduced Fat Parmesan Style Grated Topping
1 tablespoon dried onion flakes
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper
2 (10-ounce) packages frozen mixed vegetables, thawed
15 Ritz Reduced Fat Crackers, made into crumbs

Preheat convection oven to 350 degrees. Spray an 8-by-8-inch cake pan with butter-flavored cooking spray. In a large bowl, combine mayonnaise, milk, and half & half. Add Parmesan cheese, onion flakes, and black pepper. Mix well to combine. Stir in mixed vegetables. Spread mixture evenly into prepared pan. Sprinkle cracker crumbs lightly over top. Lightly spray top with butter-flavored cooking spray. Bake in convection oven for 20 to 25 minutes or until mixture is hot and bubbly. Place pan on a wire rack and let set for 5 minutes. Divide into 6 servings.

Hints:
1. Thaw mixed vegetables by placing in a colander and rinsing under hot water for 1 minute.
2. A self-seal sandwich bag works great for crushing crackers.

Each serving equals:
HE: 1 bread, 1 vegetable, ½ slider, 2 optional calories

143 calories, 3 gm fat, 5 gm protein, 24 gm carbohydrate, 348 mg sodium, 94 mg calcium, 4 gm fiber

Diabetic exchanges: 1 ½ starch/carbohydrate, 1 vegetable



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Mom’s Creamed Green Beans
Cooking Healthy with a Microwave, pg 272
Freezes well

Here’s more “magic” starring my husband’s favorite vegetable, which has been the inspiration for so many recipes. Creamed veggies are truly cozy, old-fashioned comfort food--- and they’re just perfect for welcoming a loved one from the road.
Serves 4

3 cups frozen cut green beans, thawed
1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
3 tablespoons all-purpose flour
1/8 teaspoon black pepper
½ cup + 1 tablespoon shredded Kraft reduced-fat Cheddar cheese
6 tablespoons dried bread crumbs

Preheat convection oven to 350 degrees. Spray an 8-by-8-inch cake pan with butter-flavored cooking spray. Evenly arrange green beans in prepared pan. In a covered jar, combine evaporated milk, flour, and black pepper. Shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Stir in Cheddar cheese. Cook over medium heat for 5 to 6 minutes or until mixture starts to thicken and cheese melts, stirring constantly. Drizzle hot mixture evenly over beans. Sprinkle bread crumbs evenly over top. Lightly spray top with butter-flavored cooking spray. Bake in convection oven for 30 to 35 minutes or until mixture is hot and bubbly. Place pan on a wire rack and let set for 5 minutes. Divide into 4 servings.

Hint: Thaw green beans by placing in a colander and rinsing under hot water for 1 minute.

Each serving equals:
HE: 1 ½ vegetable, ¾ fat free milk, ¾ bread, ¾ protein

203 calories, 3 gm fat, 14 gm protein, 30 gm carbohydrate, 337 mg sodium, 414 mg calcium, 4 gm fiber

Diabetic exchanges: 1 ½ vegetable, 1 fat free milk, 1 starch


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Fabulous Green Beans

4 1/2 c frozen French Style Green Beans, thawed
2.5 oz can mushrooms, drained
1/2 c chopped onion
14 oz. Swanson Lower Sodium Beef Broth
1 tsp Splenda
1/8 tsp black pepper

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

Serves 6 (1/2 cup)

HE: 2 Ve, 5 OC

48 calories, 0g Fa, 3g Pr, 9g Ca, 264mg So, 43mg Cl, 3g Fi

DIABETIC

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Sour Cream Cabbage 1 cup = 40 cal.

This is not one of Jo's recipes but low in calories.

Garlicky Green Beans with Mushrooms
Serves 8

1 lb. frozen French style green beans, defrosted and well drained with paper toweling
2 tsp. margarine
Pam
1 cup (1/3 lb) quartered small fresh mushrooms
2 large cloves garlic, minced
1/2 tsp. onion salt OR 1/4 tsp. onion powder and 1/4 tsp salt
1/8 tsp. freshly ground pepper

Coat a large non stick skillet with Pam. Med. heat and melt margarine. Add mushrooms and garlic and saute 3 min. Stirring until mushrooms are tender and begin to color. Add beans and onion salt and pepper. Cook 4 min. while tossing

1/2 cup = 28 cal. 1.2g fat, 4.5 carb


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Broccoli Cheese Bake
serves 4

1 3/4 cups fresh broccoli florets
1 tabl. cornstarch
1/8 tsp. salt
dash pepper
2/3 cup f/f milk
1 med. onion, chopped
1/2 cup shredded cheddar cheese
2 tabl. graded Parmesan cheese

Place 1 inch of water and broccoli in a small saucepan, bring to a boil. Reduce heat, cover and simmer for 3 - 5 min. or until tender crisp.

Meanwhile, in a saucepan combine the cornstarch, salt, pepper and milk until smooth. Bring to a boil, cook and stir for 1 min. or until thickened. Stir in onion and cheddar cheese until cheese is melted. Drain broccoli, stir into cheese sauce.

Transfer to a 1 qt. baking dish coated with cooking spray. Sprinkle with Parmesan cheese. Cover and bake at 350 degrees for 25 - 30 min. or until vegetables are tender.

Nutrition: 3/4 cup equals 106 cal, 5g fat, 18mg chol, 224mg sod, 10g carb, 2g fiber, 7g pro.

Diabetic Exchanges: 1 high fat meat, 1 veg.

Ann's notes: I use 2% cheddar cheese and reduced fat dry Parm. cheese.



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12/22/10 1:52 P

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Green Beans Frittata
Make a Joyful Table p.177

It sounds fancy, but "Frittata" is just an unfolded omelet with some goodies mixed in. Its a great idea for hurried weekend lunches or a late supper after work when you don't feel much like cooking but everyone's still hungry. Isn't it good to know you can fix an appetizing meal for yourself without spending time or trouble?

4 cups (two- 16oz cans) cut green beans, rinsed and drained
2 tablespoons Hormel Bacon Bits
4 eggs, slightly beaten, or equivalent in egg substitute
1/4 cup (3/4 oz) grated Kraft fat-free Parmesan cheese
2 teaspoons dried parsley flakes
1/2 teaspoon lemon pepper

In a large skillet sprayed with butter-flavored cooking spray, combine green beans and bacon bits. Cook over a medium heat for 2 to 3 minutes or until heated through. Meanwhile, in a medium bowl, combine eggs, Parmesan cheese, parsley flakes, and lemon pepper. Pour egg mixture over green beans. Lower heat, cover, and cook until eggs are just set. Cut into 4 wedges.

Hint: also good with 1/2 cup sliced mushrooms added.

Serves 4 - each serving equals:
HE: 2 Ve, 1 1/2 Pr (1 limited), 13 OC
------------------------------------
134 Cal, 6g Fa, 10g Pr, 10 Carb, 271mg So, 63mg Ca, 2g Fi
------------------------------------
Diabetic: 2 vegetable, 1 1/2 Meat


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12/22/10 1:49 P

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Baked Hash Browns au Gratin
JoAnna M. Lund

When I pulled this dish from the oven, melted cheese bubbling, everyone in the kitchen grabbed a fork and pleaded for a taste! And when a dish looks and smells that scrumptious, you know it's going to taste sooo good--and it does. Of course, you may have trouble convincing people it's low in fat and good for them....

4 1/2 cups (15 ounces) shredded loose-packed frozen potatoes
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/4 teaspoon lemon pepper
1 teaspoon dried parsley flakes
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Arrange potatoes in prepared baking dish. In a small bowl, combine dry milk powder, water, lemon pepper, and parsley flakes. Evenly pour milk mixture over potatoes. Bake for 45 minutes. Evenly sprinkle Cheddar cheese over top. Continue baking for 5 to 7 minutes or until cheese melts. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Each serving equals:
HE: 3/4 Bread, 1/2 Skim Milk, 1/2 Protein
****************************************
*********************
166 Calories, 2gm Fat, 10gm Protein,
27gm Carbohydrate, 151mg Sodium,
221mg Calcium, 3gm Fiber
****************************************
*********************
DIABETIC: 1 Starch, 1/2 Skim Milk, 1/2 Meat

"Make a Joyful Table, page 166."


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12/20/10 1:40 P

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Sweet and Sour Green Beans

1/2 cup chopped onion
1/3 cup Kraft Fat Free French Dressing
1 tablespoon white vinegar
2 teaspoons Sugar Twin or Sprinkle Sweet
1 teaspoon dried parsley flakes
2 tablespoons Hormel Bacon Bits
4 cups (two 16oz cans) french style green beans
rinsed and drained

In a large skillet sprayed with butter flavored cooking spray, saute' onion for 5 min until tender . Stir in French dressing,vinegar, sugar substitue, parsley flakes and bacon bits. Add green beans. Mix well to combine. Lower heat and simmer for 10 mins or until mixture is heated through stirring often

Serves 4 (1 scant cup)

each serving equals
HE: 21/4 veg, 1/2 slider 7 OC
85 calories 1gm fat 3gm protein 16gm carbs 327mg Sodium 41mg Calcium 2 gm fiber

Diabetic: 2 veg 1/2 starch

ww points:1


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12/14/10 2:22 P

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Mashed Potato Spinach Bake
Serves 6

2 1/2 cups water
2 cups (4 1/2 oz.)instant potato flakes
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait plain fat-free 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 throughly drained
1 1/2 cup (6 oz.)shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8x8 in. baking dish with butter flavored cooking spray. In a large saucepan, bring water to 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 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 1/3 Protein, 1 Bread, 2/3 Veg., 1/3 Skim Milk
173 Cal., 5gm Fat, 13gm Pro., 19gm Carbo., 386mg Sodium, 347mg Calcium, 3gm Fiber
Diabetic: 1 Meat, 1 Starch, 1 Veg.
WW: 3 Pts.

Recipe found in Heart Smart Cookbook Pg. 141


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Italian Asparagus-Tomato Stir Fry
JoAnna M. Lund

This recipe lets you in on a wonderful culinary secret--you can actually stir-fry veggies using fat-free dressing! The truck, of course, is to keep those veggies moving. Asparagus season isn't long, so put this on the menu as soon as you spot those lovely green stalks in your market.
Serves 4

2 tablespoons Kraft Fat Free Italian Dressing
2 cups chopped fresh asparagus
1/2 cup sliced green onion
1 1/2 cups sliced fresh mushrooms
1 1/2 cups coarsley chopped fresh tomatoes
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

In a large skillet, heat Italian dressing. Add asparagus, onion, and mushrooms. Mix well to combine. Saute 4 to 5 minutes. Stir in tomatoes. Continue to saute for 2 to 3 minutes or until tomatoes are heated through. For each serving spoon about 3/4 cup vegetable mixture on a plate and sprinkle 1 tablespoon Parmesan cheese on top.

Each serving equals:
HE: 2 3/4 Vegetable, 1/4 Protein, 4 Optional Calorie
**********************************
72 Calories, 0gm Fat, 4gm Protein,
14gm Carbohydrate, 414mg Sodium,
28mg Calcium, 5gm Fiber
*********************************
DIABETIC: 2 1/2 Vegetable

"Make a Joyful Table, page 154."


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12/5/10 8:10 P

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Baked Hash Browns au Gratin
Make A Joyful Table p.166
freezer friendly

when I pulled this dish from the oven, melted cheese bubbling, everyone in the kitchen grabbed a fork and pleaded for a taste! And when a dish looks and smells that scrumptious, you know it's going to taste sooo good--and it does. Of course, you may have trouble convincing people it's low in fat and good for them....

4 1/2 cups (15 ounces) shredded loose-packed frozen potatoes
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/4 teaspoon lemon pepper
1 teaspoon dried parsley flakes
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Arrange potatoes in prepared baking dish. In a small bowl, combine dry milk powder, water lemon pepper, and parsley flakes. Evenly pour milk mixture over potatoes. Bake for 45 minutes. Evenly sprinkle Cheddar cheese over top. Continue baking for 5 to 7 minutes or until cheese melts. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - each serving equals:
HE: 1/2 Pr, 3/4 Br, 1/2 SM
________________________________________
______________________
166 cal, 2g Fa, 10g Pr, 27g carb, 151mg So, 221mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 1/2 meat, 1/2 skim milk, 1 starch


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12/4/10 4:12 P

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Easy Cukes
30 Minutes To Mealtime, pg 28
Serves 6 (1/2 cup)

1/4 cup white distilled vinegar
3 tablespoons Splenda Granular
1/2 teaspoon dried dill weed
3 cups thinly sliced unpeeled cucumbers
1/4 cup thinly sliced red onion

In a large bowl, combine vinegar, Splenda, and dill weed. Add cucumbers and red onion. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1/2 vegetable, 3 optional calories

15 calories, 0 gm fat, 0 gm protein, 3 gm carbohydrate, 1 mg sodium, 10 mg calcium, 1 gm fiber

Diabetic Exchanges: 1 free food

Carb choices: 0



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12/3/10 4:21 P

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Grandma's Cucumbers
Heart Smart Healthy Exchanges p.78

Ever stare for a few minutes at the super market spice rack and wonder what all those intriguing bottles can do for your food? Since I love to experiment with unfamiliar flavors, I've bought plenty of those bottles and sprinkled them on lots of dishes. He's one salad that benefits beautifully from a sprinkle of celery seed and lemon pepper.


3 cups thinly sliced unpeeled cucumbers
1/2 cup thinly sliced onion
Sugar substitute equal to 1/4 cup sugar
1/4 cup white vinegar
1/2 teaspoon celery seed
1/4 teaspoon lemon pepper

In a medium bowl, combine cucumbers and onion. In a small bowl, combine sugar substitute, vinegar, celery seed, and lemon pepper. Add dressing mixture to cucumber mixture. Mix gently to combine. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

Serves 4 (1 scant cup) - each serving equals:

HE: 1 1/2 Ve, 6 Opt. Cal.
________________________________________
______________________
20 cal, 0g Fa, 1g Pr, 4g carb, 3mg So, 20mg Ca, 1g Fi
________________________________________
______________________
Diabetic: 1 free vegetable


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12/3/10 4:15 P

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Mom's Comfort Green Beans
Heart Smart Healthy Exchanges p.118

You know how good it feels to go home and have Mom cook all your favorite dishes for you? Well, we don't get to visit our moms as often as we'd like, but recalling those good feelings with every bite of these flavorful green beans brings her close to us in spirit!

1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
5 cups frozen or fresh cut green beans
3 cups (15 ounces) diced raw potatoes
1/2 cup finely chopped onion
3/4 cup water
1/4 teaspoon black pepper
2 or 3 drops Tabasco Sauce

In a large saucepan sprayed with butter-flavored cooking spray, saute ham until browned. Add green beans, potatoes, onion, and water. Mix well to combine. Bring mixture to a boil. Stir in black pepper and Tabasco sauce. Continue cooking until beans and potatoes are tender and most of liquid is absorbed.

Serves 4 (1 1/2 cups) - each serving equals:

HE: 1 Pr, 3/4 Br, 2 3/4 Ve
________________________________________
______________________
116 cal, 0g Fa, 5g Pr, 24g carb, 69mg So, 55mg Ca, 4g Fi
________________________________________
______________________
Diabetic: 1 Meat, 1 Starch, 2 vegetable


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Cauliflower au Gratin in Tomato Sauce
Heart Smart Healthy Exchanges p.124

Cauliflower just seems to go hand-in-hand with luscious hot cheese sauce, don't you agree? And you'll be please to discover how a blend of spices will give this easy-to-fix dish the taste of something fancy!

4 cups frozen cut cauliflower
2 cups water
1 (10 3/4oz) can Healthy Request Tomato Soup
1/2 teaspoon minced garlic
2 teaspoons dried parsley flakes
1 teaspoon prepared mustard
1/4 teaspoon lemon pepper
2/3 cup (2 1/4 ounces) shredded Kraft reduced-fat Cheddar cheese

In a medium saucepan, cook cauliflower in water until tender. Drain. In a large skillet, combine tomato soup, garlic, parsley flakes, mustard, and lemon pepper. Mix well to combine. Stir in Cheddar cheese and cauliflower. Continue cooking until cheese melts, stirring often.

Serves 6 (1/2 cup) - each serving equals:

HE: 1 1/3 Ve, 1/2 Pr, 1/4 Sl, 10 OC
________________________________________
______________________
78 cal, 2g Fa, 5g Pr, 10g carb, 271mg So, 91mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1 1/2 Vegetable, 1/2 Starch


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Mushroom-Scalloped Potatoes
Heart Smart Healthy Exchanges p.126

Making heart-healthy scalloped potatoes seemed impossible for a long time--in fact, until those wonderful people figured out how to make fat-free sour cream and healthy creamy soups! This is a lovely dish to serve company because it looks so pretty and tastes so rich.


4 cups (20 ounces) thinly sliced raw potatoes
1 cup thinly sliced onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup Land O Lakes no-fat sour cream
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Layer half of potatoes in prepared dish and cover with half of onion. In a small bowl, combine mushroom soup, sour cream, black pepper, and parsley flakes. Spoon half of mixture over top. Repeat layers. Bake for 1 1/4 to 1 /1/2 hours or until potatoes are tender. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - each serving equals:

HE: 1/3 Ve, 2/3 Br, 1/2 Sl, 8 OC
________________________________________
______________________
113 cal, 1g Fa, 3g Pr, 23g carb, 232mg So, 68mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1/2 Starch


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Dijon Green Beans and Pasta
Heart Smart Healthy Exchanges p.140
Freezer Friendly

I like to think of Dijon mustard as one of my favorite "secret ingredients," and this recipe will show you just why. Only a teaspoon gives this appetizing entree and astonishing amount of flavor. I won't promise that you family will start dancing the can-can when you serve it, but you kow, they just might!

1/2 cup finely chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 teaspoon Dijon mustard
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 cups (one 16-ounce can) French-style green beans, rinsed and drained
2 cups cooked rotini pasta, rinsed and drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Add mushroom soup, mustard, parsley flakes, and black pepper. Mix well to combine. Stir in green beans, rotini pasta, and Cheddar cheese. Lower heat and simmer for 15 minutes or until cheese melts, stirring often.

Serves 4 (1 1/2 cups each) - each serving equals:

Hint: 1 1/2 cups uncooked rotini pasta usually cooks to about 2 cups.

HE: 3/4 Ve, 2 1/4 Pr, 8 OC
________________________________________
______________________
192 cal, 4g Fa, 21g Pr, 18g carb, 815mg So, 51mg Ca, 6g Fi
________________________________________
______________________
Diabetic: 2 Meat, 1 Starch, 1 Vegetable


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11/28/10 6:19 P

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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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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


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3 Recipes - - - - Broccoli Cheese Casserole, Cauliflower & Tomatoes Au Gratin and Yams Surprise


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


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11/22/10 9:35 P

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Potatoes Ole
Healthy Exchanges Cookbook p.160

Freezer Friendly

This "meat and potatoes" dish quickly became a favorite with the men in my household. Cliff, James, and Tommy all said Ole and asked for second helpings. Isn't it amazing? Serves 4

1/2 cup chopped onion
3 full cups (10 ounces) frozen shredded potatoes, thawed, or raw shredded potatoes
1 cup (one 8-ounce can) canned sliced carrots, rinsed and drained
1 cup (one 8-ounce can) canned sliced green beans, rinsed and drained
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 cup chunky salsa
1 scant cup (4 ounces) diced lean cooked roast beef
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1/2 teaspoon lemon pepper

Preheat oven to 350 degrees. In a skillet sprayed with olive-flavored cooking spray, brown onions. Add potatoes, carrots, green beans, mushroom soup, salsa, beef, Cheddar cheese, and lemon pepper. Mix well. Spray an 8-by-8-inch baking dish with olive-flavored cooking spray. Pour mixture into dish. Bake 45 minutes.

Hint: If you don't have leftovers, purchase a chunk of cooked lean
roast beef from your local deli.

Each serving equals:
HE: 2 Pr, 1 3/4 Ve, 1/2 Br, 1/2 Sl, 10 OC
232 Calories, 6 gm Fa, 18 gm Pr, 26 gm Ca, 1,043 mg S0, 3 Fi
DIABETIC: 2 Mt, 2 Ve, 1 St


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11/22/10 4:15 P

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Holiday Scalloped Potatoes

1-1/2 lbs red potatoes or yukon gold
1 lb sweet potatoes
1 medium onion, chopped (1/2 cup)
1/4 c. margarine
3 tbsp. flour
2-1/4 c. ff evaporated milk (very important for consistency)
1/2 c. parmesan cheese
1/2 tsp dried taragon
1/2 tsp salt
1/2 tsp pepper

Preheat oven to 350. Thinly slice the red or or yukon potatoes-
DO NOT PEEL. Peel and thinly slice the sweet potatoes.

In medium saucepan, cook onion in margarine until tender.
Stir in flour; cook and stir for 1 minute. Add milk all at once.
Cook and stir until thickened and bubbly. Stir in parmesan cheese,
tarragon, salt and pepper.

Arrange half of the potatoes in greased 2-qt. baking dish,
alternating in rows if desired. Spoon half of sauce over
potatoes. Arrange remaining potatoes and sweet potatoes over sauce.

Top with remaining sauce.

Bake covered for 40 minutes. Uncover and bake 30 minutes longer
or until potatoes are tender and sauce is golden.

8 servings

NUTRITION FACTS: 237 calories, 10 g total fat ( 6 g saturated).
26 mg cholesterol, 366 mg sodium, 30 g carb, 3 g dietary fiber,
8 g protein


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11/19/10 10:56 P

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Savory Harvard Beets
Joanna M. Lund, A Potful of Recipes p.142

List of Ingredients
1/2 cup pourable Splenda or Sugar Twin
2 tablespoons all-purpose flour
1/4 cup hot water
1/4 cup white vinegar
1 teaspoon dried parsley
1/2 cup finely chopped onion
4 cups (two 16-ounce cans) whole beets, rinsed and drained


Instructions

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine Splenda, flour water, vinegar, and parsley flakes. Add onion and beets. Mix well to combine. Cover and cook on LOW for 6 to 8 hours.
Mix well before serving.


HE: 1 1/2 Vegetable, 18 Optional Calories

64 Calories, 0 gm Fat, 2 gm Protien, 14 gm Carbohydrate, 384 mg Sodium, 25 mg Calcium, 2 gm Fiber

DIABETIC: 1 1/2 Vegetable



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11/19/10 6:12 P

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Grande Green Beans
Best of Healthy Exchanges Newsletter (1992) p.76
Freezer Friendly

A woman wrote me to share that her husband said he didn't know green beans could taste this good!

1/2 cup chopped onion
3 cups frozen French style green beans
1/8 teaspoon lemon pepper
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

In a medium saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Add frozen green beans and lemon pepper. Cover and cook for 10 minutes or until beans are thawed and separated, stirring occasionally. Stir in mushrooms. Continue cooking for 5 minutes or until beans are just tender, stirring often. Sprinkle Cheddar cheese evenly over top. Cover and let set 1 minute. Gently stir again just before serving.

Serves 4 (1 1 /4 cups) - each serving equals:

HE: 2 Ve, 1/2 Pr
________________________________________
______________________
62 cal, 2g Fa, 4g Pr, 7g carb, 175mg So, 102mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 2 Vegetable


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11/19/10 6:11 P

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Mama's Cabbage Skillet
A simply wonderful side dish for ham or burgers.

3 cups shredded cabbage
1 cup chopped onion
2 cups (one 16 oz can) French style green beans, rinsed and drained
1/2 cup Hormel Bacon Bits
1/4 cup cider vinegar
1/4 cup pourable Splenda
1/8 tsp. black pepper

In a large skillet sprayed with butter flavored cooking spray, saute cabbage and onion for 10 min. Stir in green beans and bacon bits. In a small bowl, combine vinegar, Splenda and black pepper. Add mixture to cabbage mixture. Mix well to combine. Lower heat and simmer for 5 min. or until mixture is heated through, stirring occasionally.

Serves 6: (3/4 c) Each serv. equals:
HE 1 1/2 Ve, 1/4 St. 17 OC
74 cal, 2g fat, 5g pr, 9g ca, 560mg so, 37mg cl. 2g fi.
Diabetic: 1 1/2 ve, 1/2 mt.

From May 2000 Newsletter

Ann

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11/19/10 5:44 P

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Candied Cran-Apple Sweet Potatoes
Small Crock Pot dish serves 4

1 - 1 1/2 lbs fresh sweet potatoes (the red ones) peeled and cut into 1" cubes

1 Golden Delicious Apple,peeled, cored and diced. (I use Granny Smith)

1/2 cup fresh or frozen cranberries
1 - 2 tabl. Splenda Brown
1/2 tsp. ground cinnamon
1/8 tsp. nutmeg
1/4 cup orange juice or apple juice

Combine sweet potatoes in crock pot. Add cranberries and apple. Sprinkle with Splenda Brown, cinnamon and nutmeg. Pour in juice.

Cover and cook on low 8 - 10 hours or until potatoes are very tender.

Optional: sprinkle each serving with chopped, toasted pecans.

Toast nuts in microwave on a dish. About 2 min. stirring every 30 seconds until brown. Do not let them burn.

Ann

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11/19/10 5:36 P

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I make this often. I've used whole beets, sliced or chunked. Enjoy


Savory Harvard Beets
Joanna M. Lund, A Potful of Recipes p.142

List of Ingredients
1/2 cup pourable Splenda or Sugar Twin
2 tablespoons all-purpose flour
1/4 cup hot water
1/4 cup white vinegar
1 teaspoon dried parsley
1/2 cup finely chopped onion
4 cups (two 16-ounce cans) whole beets, rinsed and drained


Instructions

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine Splenda, flour water, vinegar, and parsley flakes. Add onion and beets. Mix well to combine. Cover and cook on LOW for 6 to 8 hours.
Mix well before serving.


HE: 1 1/2 Vegetable, 18 Optional Calories

64 Calories, 0 gm Fat, 2 gm Protien, 14 gm Carbohydrate, 384 mg Sodium, 25 mg Calcium, 2 gm Fiber

DIABETIC: 1 1/2 Vegetable


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11/19/10 4:27 P

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Old-Fashioned Sweet-Sour Red Cabbage
JoAnna M. Lund

I confess that my mouth waters whenever I prepare old-world style recipes like this one. I can close my eyes and imagine sharing it with my ancestors in Bohemia many years ago.
Serves 4 (1/2 cup)


3 cups finely shredded red cabbage
1/2 teaspoon caraway seed
1/2 cup water
2 tablespoons Splenda Granular
2 tablespoons apple cider vinegar

In a large skillet, combine red cabbage, caraway seed, and water. Cook over medium heat for 6 to 8 minutes, stirring occasionally. Add Splenda and vinegar. Mix well to combine. Lower heat and simmer for 5 minutes or until cabbage is tender, stirring occasionally. Good served warm or cold.

Each serving equals:
HE: 3/4 Vegetable, 3 Optional Calories
****************************************
*********************
24 Calories, 0gm Fat, 1gm Protein, 5gm Carbohydrate,
9mg Sodium, 38mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 1 Vegetable

"Cooking Healthy with Splenda, pg. 76."


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