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3/12/14 2:46 P

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Ann in San Diego


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3/7/11 11:32 A

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“EAT YOUR VEGGIES” HASH BROWN BAKE

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


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3/7/11 11:26 A

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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.

EASY SCALLOPED 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


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3/6/11 6:32 P

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Corn and Onion au Gratin

Just reading the list of ingredients is enough to start you appetite asking "What time is dinner?" If you like onions and you like corn, you're guaranteed to love this.

Serves 6

2 cups chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2 tablespoons canned chopped pimiento
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 1/2 cups frozen whole kernel corn
5 Ritz Reduced Fat Crackers, made into crumbs

Preheat over to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skilled sprayed with butter-flavored cooking spray, sauté onion until tender. Stir in mushroom soup and Cheddar cheese. Add pimiento, parsley flakes, and black pepper. Mix well to combine. Cook over medium heat, stirring often until cheese melts. Stir in corn. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Bake 60 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 1 Bread, 2/3 Vegetable, 2/3 Protein, 1/4 Slider, 8 Optional Calories
**********
155 Calories, 3 gm Fat, 7 gm Protein, 25 gm Carbohydrate, 349 mg Sodium, 3 gm Fiber
*********
DIABETIC: 1 1/2 Starch, 1/2 Vegetable, 1/2 Meat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 155


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3/6/11 6:31 P

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Easy Marinated Mushrooms

The sweet-and-sour taste of this simply scrumptious dish will win you lots of fans. The dressing makes a good marinade on its own, but I like to add a few additional flavors to smooth it out and sparkle it up.

Serves 6 (1/2 cup)

1 cup Kraft Fat Free Italian Dressing
1 tablespoon Sugar Twin or Sprinkle Sweet
1 tablespoon white vinegar
2 teaspoons dried parsley flakes
1 cup coarsely chopped onion
2 cups fresh sliced mushrooms, cleaned and ends trimmed

In a large bowl, combine Italian dressing, Sugar Twin, vinegar, and parsley flakes. Stir in onion. Add mushrooms. Mix gently to coat. Cover and refrigerate at least 4 hours or overnight.

Each serving equals:
HE: 1 Vegetable, 13 Optional Calories
**********
32 Calories, 0 gm Fat, 1 gm Protein, 7 gm Carbohydrate, 376 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 154


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3/6/11 6:27 P

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Noodles Romanoff Bake

1/3 cup Land O Lakes no-fat sour cream
1 cup fat-free cottage cheese
1 teaspoon Worcestershire sauce
1/4 teaspoon dried minced garlic
2 teaspoons dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
3 cups hot cooked noodles -- rinsed and drained
3/4 cup shredded Kraft reduced-fat Cheddar cheese -- (3 ounces)


Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine sour cream, cottage cheese, Worcestershire sauce, garlic, onion flakes, parsley flakes, and black pepper. Stir in noodles. Evenly spread mixture into prepared baking dish. Cover and bake for 20 minutes. lUncover and sprinkle Cheddar cheese evenly over top. Continue baking, uncovered, for 10 to 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 1 Bread * 1 Protein * 1/4 Slider * 13 Optional Calories
175 Calories * 3 gm Fat * 13 gm Protein * 24 gm Carbohydrate * 292 mg Sodium * 137 mg Calcium * 1 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate * 1 Meat

I hope this is the recipe you were seeking.

Carolyn in Texas :)

Description:
"5 stars *****"
.

NOTES : Cooking Healthy Across America
Page 331
Serves 6


Ann in San Diego


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3/6/11 6:26 P

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* Exported from MasterCook *

Orange Candied Sweet Potatoes (Cook across America, pg 115)

3 1/2 cups sliced cooked sweet potatoes -- (18oz)
2 tbsp reduced calorie margarine
1/4 orange marmalade spreadable fruit (I used apricot)
2 tbsp brown sugar substitute (I used 6 pkg of Equal)
3/4 cup miniature marshmellows


Preheat oven to 375 degrees. Spray 8x8 bake dish with butter flavor cook spray. Evenly arrage sweet potatoes in dish and using spoon, dot margarine throught. In small bowl, combine spreadable fruit and brown sugar twin. Stir in marshmellows. Spread evenly on top of potatoes. Bake 30 minutes then set for 5 min. 6 servings.

HE: 1 bread, 2/3 fruit, 1/2 fat, 14 opt cal
Diabetic: 1 starch, 1 furit, 1/2 fat
140 cal, 1 gm fat, 1gm protein, 34 gm carbs, 69 sodium, 23 mg calcium, 1 gm fiber
3 points for WW




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3/6/11 6:08 P

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Just Plain Good Green Bean Bake
JoAnna M. Lund

At our family gatherings, this is always the first dish to be completely gobbled down and gone! It must be those tangy, crunchy onion-y bits, or maybe it's the creamy, cheesy sauce that envelops Cliff's favorite veggie....Did you think you'd never again tste those yummy onions-in-a-can because you've chosen to get healthy? Well, I believe in enjoying what you love in moderation, so go for it!
Serves 6
*freezes well

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 tablespoons Land O Lakes no-fat sour cream
1/2 teaspoon Worcestershire sauce
1/2 cup + 1 tablespoon (2 1/4 ounes) shredded Kraft reduced-fat Chedder cheese
3/4 cup (2 1/8 ounces) coursely crushed Durkee's onion rings*
4 cups (two 16-ounce cans) cut green beans, rinsed and drained
1/2 cup finely chopped onion

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine mushroom soup, sour cream, and Worcestshire sauce. Stir in Chedder cheese and 1/4 cup crushed onion rings. Add green beans and chopped onion. Mix well to combine. Spread mixture into prepared baking dish. Evenly sprinkle remained 1/2 cup crushed onion rings over top. Bake for 30 to 35 minutes. Place baking dish on wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Bread, 1/2 Protein, 1/4 Slider, 13 Optional Calories
****************************************
******************
95 Calories, 3gm Fat, 5gm Protein, 12gm Carbohydrate,
265mg Sodium, 187mg Calcium, 2gm Fiber
****************************************
******************
DIABETIC: 1 1/2 Vegetable, 1/2 Starch, 1/2 Fat

"Cooking Healthy Across America, pg. 326"


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3/5/11 4:18 P

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Praline Yams

2 tablespoons water
1 teaspoon coconut extract
3 1/2 cups (18 ounces) diced cooked yams or sweet potatoes
3 tablespoons (3/4 ounce) chopped pecans
2 tablespoons flaked coconut
2 tablespoons Brown Sugar Twin
2 tablespoons pourable Sugar Twin
1 tablespoon all purpose flour
1 tablespoon reduced calorie margarine

Preheat oven to 350 degrees. Spray and 8x8 inch baking dish with butter flavored cooking spray. In a large bowl, combine water and coconut extract. Stir in yams. Spread mixture into prepared baking dish. In a small bowl, combine pecans, coconut, Brown Sugar Twin, Sugar Twin, and flour. Stir in margarine until mixture is crumbly. Sprinkle crumb mixture evenly over top yams. Bake for 30 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 1 Br, 3/4 Fa, 14 OC
133 calories, 5 gm FA, 2 gm Pr, 20 gm Ca, 58 mg Sodium, 21 mg Cl, 3 gm Fi
Diabetic: 1 St, 1 Fr

Hint: One (29 ounce) can of yams in syrup, rinsed and drained is equivalent to 18 ounces cooked "from scratch" yams.

November 98 newsletter, p. 4.


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3/5/11 3:14 P

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Sour Cream Cucumbers
JoAnna M. Lund

Luscious is the only word for this creamy delight, which takes crunchy cucumbers and envelops them in a silken sauce. As the saying goes, "Rich is better!" Serves 6 (3/4 cup)

1/2 cup no-fat sour cream
2 tablespoons SPLENDA Granular
1 tablespoon white distilled vinegar
1/2 teaspoon dried dill weed
4 cups sliced unpeeled cucumbers
1/2 cup finely chopped onion

In a large bowl, combine sour cream, SPLENDA, vinegar, and dill weed. Stir in cucumbers and onion. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:

HE: 1 1/2 Vegetable, 1/4 Slider, 2 Optional Calories
****************************************
************
32 Calories, 0 Gm Fat, 1 Gm Protein,
7 Gm Carbohydrates, 28 Mg Sodium, 40 Mg Calcium,
1 Gm Fiber
****************************************
************
Diabetic Exchanges: 1 Vegetable

Cooking Healthy with Splenda, p. 60


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3/1/11 2:37 P

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Hoppin' John serves 4 (3/4 cup)
From Cooking Healthy Across America

1 cup chopped onion
1 cup water
2/3 cup (2 oz) uncooked Minute Rice
1/4 cup Hormel Bacon Bits
1/4 tsp. Tabasco sauce
10 oz. (one 16 oz can) black eyed peas or pinto beans, rinsed and drained

In a large saucepan sprayed with butter flavored cooking spray, saute onion for 5 min. Stir in water, uncooked rice, bacon bits and Tabasco sauce. Bring mixture to a boil. Lower heat, cover and simmer for 15 min. Stir in peas. Continue simmering for 6 - 8 min. or until mixture is heated through, stirring often.

Each serving equals:
HE 1 1/4 protein, 1/2 Bread, 1/2 Veg, 1/4 Slider, 5 Opt. calories

146 Calories, 2g fat, 8g protein, 24g carbo, 466mg sodium, 26mg calcium, 3g fiber

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


Ann in San Diego


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2/20/11 4:14 P

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Impossible Zucchini Tomato Pie serves 6
From Diabetic's H E Cookbook

2 1/2 cups chopped unpeeled zucchini
1 cup peeled and chopped fresh tomatos
1/2 cup chopped onion
1/4 cup (3/4 0z) grated Kraft f/f Parmesan cheese
2/3 cup Carnation n/f dry milk powder
3/4 cup Bisquick Reduced fat Baking Mix
2 eggs or equivalent in egg substitute
1 tsp. Italian seasoning
1 cup water

Preheat oven to 375 degrees. Spray deep dish 10 inch pie plate with olive flavored cooking spray. Layer zucchini, tomatoes and onion in prepared pie plate. Sprinkle Parmesan cheese over top. In a blender container, combine dry milk powder, baking mix, eggs,, Italian seasoning, and water. Cover and process on HIGH 30 seconds. Pour mixture evenly over vegetables and cheese. Bake 35 min. - 40 min. or until a knive inserted in center comes out clean. Place pie plate on a wire rack and let set 5 min. Cut into 6 servings.

Each serving equals:
Diabetic: 1 vegetable, 1 meat, 1 starch

135 calories, 3g fat, 8g protein, 19g carbo, 278mg sodium, 2g fiber

HE: 1 vegetable, 2/3 protein (limited), 2/3 bread, 1/3 skim milk


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2/19/11 9:52 P

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Texas Zucchini Rice Hash

Healthy Exchanges Newsletter, October 2001, pg 6

As we can never have enough zucchini recipes, here's one stirred up in a spicy main dish!

8 oz extra lean ground turkey or beef
1/2 cup chopped onion
1/2 cup water
1 3/4 cups thinly sliced unpeeled zucchini
1 tablespoon JO's Taco Seasoning
1/2 cup frozen whole kernel corn
1 3/4 cups (one 14 1/2 oz can) stewed tomatoes
1 teaspoon dried parsley flakes
1 1/2 cups cooked rice
3/4 cup (3 oz) shredded Kraft reduced-fat Cheddar cheese

In a large skilled sprayed with olive oil flavored cooking spray, brown meat and onion. Add water, zucchini, Jo's Taco Seasoning, corn stewed tomatoes and parsley flakes. Cook over medium heat about 5 minutes, stirring often. Stir in rice and Cheddar cheese. Continue cooking for 2 to 3 minutes or until heated through.

Serves 4 (1 1/4 cups) - Each serving equals:
HE: 2 1/2 Pr, 2 Ve, 1 Br
268 Calories, 8 gm Fa, 19 gm Pr, 30 gm Ca, 579 mg So, 193 mg Cl, 3 gm Fi
Diabetic: 2 Mt, 2 Ve, 1 St

HINTS: 1. Substitute any reputable brand for JO's Taco Seasoning.
2. 1 cup uncooked instant rice usually cooks to about 1 1/2 cups.


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2/19/11 5:04 P

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Fettuccine Alfredo serves 4 (2/3 cup)
From Healthy Exchanges Cookbook

1/3 cup Carnation n/f dry milk powder
1/2 cup warm water
2 tabl. + 2 tsp. reduced calorie margarine
3/4 cup (2 1/4 oz) grated Kraft House Italian or Parmesan cheese
2 cups hot cooked fettuccine

In a larbe bowl, combine dry milk powder and warm water. Add reduced calorie margarine and House Italian cheese. Mix well until blended. Add hot fettuccine and toss to coat. Serve at once.

HINT: 1 1/2 cups uncooked fettuccine usually makes 2 cups cooked.

Each serving equals:
HE: 1 Br, 1 Fa, 1 Pr, 1/4 SM

223 calories, 7g fat, 13g protein, 27g carbo, 330mg sodium, 1g fiber

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


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2/19/11 1:40 P

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The Best Baked Beans serves 6
From Make A Joyful Table

3/4 cup finely chopped onion
1 (10 3/4 oz) can Healthy Request Tomato Soup
1/4 cup Hormel Bacon Bits
1/8 tsp black pepper
48 oz. (three 16 ox cans) great northern beans, rinsed and drained

Preheat oven to 350 degrees. Spray 8 x 8 baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, saute onion for 5 min. or until tender. Stir in tomato soup, bacon bits and black pepper. Add great northern beans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 45 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

Each serving equals:
HE: 2 1/2 protein, 1/4 veg, 1/2 slider, 7 opt. calories

226 calories, 2g fat, 14g protein, 38g carbo, 323mg sodium, 106mg calcium, 9g fiber

Diabetic: 2 meat, 2 starch


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2/19/11 1:37 P

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Tomato Fettuccine serves 4 (1 cup)
From Make A Joyful Table

1 3/4 cups (one 15 oz can) Hunt's Tomato Sauce
1 tsp. Italian seasoning
1 tabl. chopped fresh parsley or 1 tsp. dried parsley
2 tsp. reduced calorie margarine
1/3 cup Carnation n/f dry milk powder
2/3 cup warm water
1/4 cup (3/4 oz) grated Kraft f/f parmesan Cheese
2 cups hot cooked fettuccine, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray, combine tomato sauce, Italian seasoning, parsley and margarine. Cook over medium heat for 5 min. or until mixture is heated through, stirring often. in a small bowl, combine dry milk powder, water and Parm. Cheese. Stir milk mixture into tomato mixture. Add fettuccine. Mix well to combine. Serve at once.

HINT: 1 1/2 cups broken uncooked fettuccine usually cooks to about 2 cups.

Each serving equals:
HE: 1 3/4 veg, 1 bread, 1/4 skim milk, 1/4 protein, 1/4 fat

169 calories, 1g fat, 7g protein, 33g carbo, 769mg sodium, 91mg calcium, 3g fiber

Diabetic: 2 veg, 1 1/2 starch


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2/18/11 2:29 P

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Green Bean Pie serves 6
From Kids in Mind cookbook

3/4 cups Bisquick r/f baking mix
2/3 cup Carnation n/f dry milk powder
1 tsp. dried onion flakes
3/4 cup water
4 eggs or equivalent in egg substitute
2 cups (one 16 oz can) French style green beans, rinsed and drained
3/4 cup (3 oz) shredded Kraft r/f Cheddar cheese

Preheat oven 350 degrees. Spray a 9 inch pie plate with butter flavored cooking spray. In a large bowl, combine baking mix, dry milk powder and onion flakes. Add water and eggs. Mix well to combine. Fold in green beans and Cheddar cheese. Spread mixture into prepared pie plate. Bake for 30 - 35 minutes or until a knife inserted in center comes out clean. Place pie plate on a wire rack and let set for 5 min. Cut into 6 wedges.

Each serving equals:
HE: 1 1/3 protein, (2/3 limited), 2/3 veg. 1/2 bread, 1/3 skim milk

179 calories, 7g fat, 12g protein, 17g carbo, 388mg sodium, 235mg calcium, 1g fiber

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


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2/18/11 2:19 P

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Spinach and Feta Pie

Healthy Exchanges Newsletter, February 2002, Pg 4

Sally Mitchell, Sioux Falls, SD, requested that I combine spinach and feta into something more than just a salad. Well, I think this will do the trick!

1 (10 oz) pkg frozen shopped spinach, thawed and thoroughly drained
3/4 cup (3 oz) crumbled feta cheese
1/4 cup chopped green onion
1/2 cup + 1 tablespoon Bisquick Reduced Fat Baking Mix
2/3 cup fat free milk
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
2 eggs or equivalent in egg substitute.

Preheat oven to 400 degrees. Spray a 9 inch pie plate with butter flavored cooking spray. In a large bowl, combine spinach, feta cheese and green onion. Evenly arrange mixture in prepared pie plate. In same bowl, combine baking mix, milk, JO's Lemon Herb Pepper and eggs. Mix well to combine. Pour mixture evenly over spinach mixture. Bake for 30 to 35 minutes or until a knife inserted near center comes out clean. Place pie plate on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Pr, 1 Ve, 1/2 Br, 11 OC
138 Calories, 6g Fa, 9g Pr, 12g Ca, 449mg So, 198mg Cl, 2g Fi
Diabetic: 1 Mt, 1/2 Ve, 1/2 St


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2/17/11 9:59 P

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Green Chili Rice

1 can (10 3/4 oz) condensed cream of celery soup, undiluted
1 cup (8 oz) sour cream
1 can (4 oz) chopped green chilies
1 cup (4 oz) shredded cheddar cheese
1 1/2 cups uncooked instant rice

In a bowl, combine the soup, sour cream, chilies and cheese. Stir in rice. Transfered to a greased shallow 1 1/2 qt. baking dish. Bake uncovered at 350 degrees for 20 minutes or until rice is tender.

Yield 4 - 6 servings

This was so good. I used fat free sour cream in fact I didn't quite have a cup so filled it with plain f/f yogurt and a spoonful of powdered dry milk. I drained the chilies just a wee bit and used 2% cheddar cheese.

Ann

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2/17/11 6:39 P

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bump

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2/13/11 2:45 P

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Red Beans and Rice

Freezes well.

1/2 cup chopped onion
1/2 cup chopped greeen bell pepper
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1/2 teaspoon dried minced garlic
2 tablespoons Hormel Bacon Bits
10 ounces (one 16-ounce can) red kidney beans or pinto beans, rinsed and drained
2 cups hot cooked rice

In a large skillet sprayed with butter-flavored cooking spray, saute onion and green pepper for 5 minutes or until tender. Stir in tomato sauce, garlic, bacon bits, and kidney beans. Bring mixture to a boil. Lower heat and simmer for 6 to 8 minutes. For each serving, place 1/2 cup rice on a plate and spoon 1/2 cup bean mixture over top.

HINT: 1 1/3 cups uncooked instant rice usually cooks to about 2 cups.

Each serving equals:

HE: 1 1/2 Vegetable, 1 1/4 Protein, 1 Bread, 12 Optional Calories

209 Calories, 1 gm Fat, 10 gm Protein, 40 gm Carbo., 499 Sodium, 21 mg Calcium, 8 gm Fiber

DIABETIC: 2 Starch, 1 Meat, 1 Vegetable

COOKING HEALTHY ACROSS AMERICA - page 117



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2/9/11 5:36 P

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Three Cheese Strata
from JoAnna Lund Arthritis Exchanges Cookbook p.145

Servings: 8


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 until
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

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


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 (tofu 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.



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2/5/11 1:17 P

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BROCCOLI RICE QUICHE
If you've ever made a traditional quiche, you know it's not only full of pricey ingredients, but also high in fat and cholesterol. But now you can enjoy the special flavors of this French import without any guilt, just pure culinary pleasure. The rice crust is unusual, but you'll find it's unusually good. It's so luscious and golden-brown as it emerges from the oven, your taste buds will go into overdrive!
Serves 6
2 cups hot cooked rice
3/4 cup (3 ounces) grated Kraft reduced-fat Cheddar cheese*
4 eggs, beaten, or equivalent in egg substitute
1 1/2 cups frozen chopped broccoli, thawed
1 (2.5-ounce) jar sliced mushrooms, drained
1/2 cup chopped onion
1/4 teaspoon JO's Lemon Herb Pepper or any lemon pepper
Preheat oven to 375 degrees. Spray a 9-inch pie plate with butter-flavored cooking spray. In a large bowl, combine rice, 1/2 cup Cheddar cheese, and 1 egg. Evenly spread mixture into prepared pie plate. In a medium bowl, combine remaining 3 eggs, broccoli, mushrooms, onion, and JO's Lemon Herb Pepper. Spread mixture in crust. Bake for 15 to 20 minutes. Sprinkle remaining 1/4 cup Cheddar cheese evenly over top. Bake for additional 10 minutes. Place pie plate on a wire rack and let set for 10 minutes. Cut into 6 wedges.
HINT: Usually 1 1/3 cups uncooked instant rice cooks to about 2 cups.

Each serving equals:
HE: 1 1/3 Protein, 2/3 Bread, 1/3 Vegetable
233 Calories, 9 gm Fat, 15 gm Protein, 23 gm Carbohydrate, 619 mg Sodium,
206 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1 Vegetable



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Broccoli Party Casserole - "Make A Joyful Table Cookbook, page 158"

1 (16 oz) package frozen cut broccoli -- cooked and drained
14 small fat-free saltine crackers -- made into fine crumbs
1 cup shredded Kraft red-fat Cheddar cheese -- (scant 1 cup)
1 can Campbell's H. R. Cream of Mushroom Soup
1 egg or equivalent in egg substitute
1/2 cup Kraft fat-free mayonnaise

"This festive dish is almost a vegetable quiche, but even better, I
think, because it's got lots and lots of broccoli in it! You might
want to serve this as a part of a holiday buffet, or just some
evening when you want to treat your family like company."

1. Preheat oven too 400 degrees F. Spray an 8-by-8-inch bakin dish
with butter-flavored cooking spray. In a large bowl, combine broccoli,
cracker crumbs and Cheddar cheese. In a small bowl combine mushroom
soup, egg and mayonnaise. Add soup mixture to broccoli mixture. 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. Freezes well.

Serving size (1/6 recipe)
According to the cookbook:
Per serving: 149 Cal, 5g Fat, 9 gm Pro, 17g Carb, 637mg Sod,
190mg Calc, 2g Fib

Healthy Exchanges: 1 Protein, 1 Vegetable, 1/3 Bread, 1/2 Slider,
8 Opt. Cal.

Diabetic: 1 Meat, 1 Vegetable, 1 Starch/Carbohydrate
Weight Watcher Points: 3



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Broccoli Corn Bake
Serves 6

3 cups frozen cut broccoli, thawed and finely chopped
2 cups water
1 (12 oz) can evaporated fat-free milk
3 tbsps all-purpose flour
3/4 cup (3 oz) shredded reduced-fat Cheddar cheese
1 (4 oz) can sliced mushrooms, drained
2-1/2 cups frozen whole-kernel corn, thawed
2 tbsps Splenda Granular
1/8 tsp black pepper

Preheat oven to 350 deg F. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray: In a medium saucepan, cook broccoli in water
just until tender; Drain well. In a covered jar, combine evaporated milk and
flour. Shake well to blend. Pour milk mixture into same saucepan. Add
Cheddar cheese and mushrooms. Mix well to combine. Cook over medium
heat until mixture thickens and cheese melts, stirring often Stir in broccoli and
com. Add Splenda and black pepper. Mix well to combine. Pour into prepared
baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and
let set for 5 minutes. Divide into 6 servings.

207 Calories;3g Fat;13g Protein;32g Carbs;331mg odium;4g Fiber
Exchanges: 1 Vegetable; 1 Starch; 1/2 Meat; 1/2 fat-free Milk
Healthy Exchanges by JoAnna Lund


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Broccoli and corn side dish - July, 2000 newsletter

3 cups frozen cut broccoli, thawed
3/4 cup finely chopped onion
10 Ritz reduced fat crackers, made into crumbs
1 egg, beaten, or equivalent in egg substitute
2 cups (one 16 oz. can) cream-style corn
1 scant cup shredded kraft reduced-fat cheddar chesse

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray. In a large bowl, combine broccoli and
onion. Set aside. In a small bowl, combine cracker crumbs and egg.
Set aside. Spread half of corn in prepared dish. Top with half of
broccoli mixture and half of crumb mixture. Repeat layers. Sprinkle
cheddar cheese evenly over top. Bake for 30 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 1/4Ve, 1 Br, 1 Pr

169 Calories, 5gm Fa,9gm Pr,22gm Ca,425 mg So,176mg Cl,3 gm Fi

DIABETIC: 1 Ve, 1 St, I Mt

HINTS:
1. Thaw broccoli by placing in a colander and rinsing under hot water
for one minute.
2. A self-seal sandwich bag works great for crushing crackers. I
really liked it.
3-points WW


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Broccoli Cheese Casserole
Serves 6 Freezes

1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1 1/2 cups (6 ounces) shredded Kraft reduced-fat Cheddar cheese
1/3 cup skim milk
1 teaspoon Worcestershire sauce
1/3 cup Land O Lakes no fat sour cream
1 cup (3 ounces) uncooked Minute Rice
3 cups frozen cut broccoli, slightly thawed

Preheat oven to 350 degrees. Spray an 8 by 8 baking dish with butter
flavored cooking spray. In a large saucepan, combine mushroom soup,
Cheddar cheese, skim milk, and Worcestershire sauce. Cook over medium
heat until cheese melts, stirring constantly. Remove from heat. Add
sour cream and uncooked rice. Mix well to combine. Stir in broccoli.
Pour mixture into prepared baking dish. Cover and bake for 30 minutes.
Uncover and continue baking for 15 minutes. Place baking dish on a
wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:

HE: 1 1//4 Protein*1 Vegetable*1/2 Bread*1/2 Slider* 6 Optional Calories

DIABETIC: 1 meat*1 Vegetable*1 Starch/Carbohydrate

162 Calories*6 gm Fat*11gm Protein*15 gm Carbohydrate*506 mg Sodium*
292 mg Calcium*1 gm Fiber


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2/1/11 1:20 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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12/22/10 6:50 P

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Vegetable Stuffing Side Dish

Recipe By :JoAnna M. Lund
Serving Size : 6 Preparation
Categories : Make a Joyful Table

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups shredded zucchini -- unpeeled
2 cups shredded carrot
1/2 cup chopped onion
10 3/4 ounces Healthy Request Cream of Mushroom Soup
1/4 cup nonfat sour cream
1 teaspoon dried parsley flakes
1 teaspoon lemon pepper
3 cups bread cubes -- dry, unseasoned

Preheat oven to 350 degrees. Spray an 8X12-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, saute' zucchini, carrots, and onion for 6-8 minutes. In a large bowl, combine mushroom soup, sour cream, parsley flakes, and lemon pepper. Add bread cubes. Mix well to combine. Stir in sauteed vegetables. Spread mixture into prepared baking dish. Cover and bake for 30 minutes. Uncover and continue for 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Source:
"Make A Joyful Table pg. 171"

- - - - - - - - - - - - - - - - - - -
NOTES : Each Serving:
HE: 1 1/2 vegetable, 1 bread, 1/4 slider, 18 opt. cal.
166 calories, 2 gm fat, 5 gm protein, 32 gm carbohydrate, 493 mg sodium, 73 mg calcium, 3 gm fiber
DIABETIC: 1 1/2 starch, 1 vegetable


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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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11/28/10 2:39 P

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Sage Stuffing Bake
JoAnna M. Lund

Who says we can't enjoy stuffing with out the guilt. This virtually fat-free version has all the flavor of traditional stuffing.
Serves 8

1/2 cup finely chopped celery
1/2 cup finely chopped onion
1 teaspoon dried sage
1/8 teaspoon black pepper
4 cups (6-ounces) unseasoned whole wheat and white dry bread crumbs
2 cups (one 16-ounce can) Healthy Request Chicken Broth

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 celery and onion for 6 to 8 minutes or just until vegetables are tender. Add sage, black pepper and bread cubes. Mix well to combine. Gradually stir chicken broth into bread cubes. Toss gently to evenly moisten. Place stuffing into prepared baking dish. Cover and bake for 40 to 45 minutes. Divide into 8 servings.

HINT: Pepperidge Farm bread crubes work great.

Each serving equals:
HE: 1 Bread, 1/4 Vegetable, 4 Optional Calories
*************************************
101 Calories, 1gm Fat, 4gm Protein, 19gm Carbohydrate,
380mg Sodium, 5mg Calcium, 1 gm Fiber
*************************************
Diabetic: 1 Starch

"Best of Healthy Exchanges Food Newsletter Cookbooklet pg. 174 or Healthy Exchanges Food Newsletter November 1992, pg. 7."


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11/27/10 3:44 P

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

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

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


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11/27/10 3:33 P

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German Scalloped Potatoes
­
Make a Joyful Table p167
freezer friendly

I loce finding up-to-date ways of serving great traditional dishes from the world's cuisines. Here's a dish I transformed with my magical whisk-and made nearly all the fat vanish, while keeping that irresistible flavor! Why not start a new tradition at your house tonight? Serves 6

5 cups (24 ounces) diced cooked unpeeled potatoes
34 cup chopped onion
34 cup finely diced celery
'4 cup Hormel Bacon Bits
1 (l0 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 musttard. Add soup mixture to potato mixture. Mix well to combine. Spread mixture into prepared baking dish. Cover and bake for 45 minutes. Uncover continue baking for 10 to 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

each serving equals:
HE 1 Bread, 1/2 Vegetable, 1/2 Slider, 8 Optional Calories

135Calories, 3 gm Fat,S gm Protein, 22 gm Carbohydrate, 581 mg Sodium,
35nmg Calcium, 2 gm Fiber

DIABETIC: 1 Y2 Starch, Y2 Vegetable



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11/19/10 10:30 P

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Seafood Pasta Chowder from HE Food Newsletter Cookbook. It is posted in Heather's cook book list.
Page 32 of my book

Mexican Scalloped Potatoes from HE Lifetime Plan
page 262 Serves 4

This scalloped potatoes and ham dish with the South of the Border flavor made a BIG impression on my 'meat and potatoes' guy. Because each serving includes an entire cup of hash browns, you'll be delighted to discover how satisfying and filling this dish is.

4 cups (15 oz) shredded potatoes or purchased frozen hash browns, thawed (divided)
1 full cup (6 oz) diced Dubuque 97% f/f ham or any extra lean ham
1 1/2 cups (one 12 fluid oz. can) Carnation evaporated skim milk
3 tabl. flour
3/4 cup chopped onion
1 3/4 cup (one 15 oz can) Mexican stewed tomatoes, drained
3/4 cup (3 oz) shreddd Kraft reduced fat cheddar cheese (divided)
1/2 tsp. chili seasoning mix

Preheat oven to 350 degrees. Place half of potatoes in bottom of an 8 x 8 baking dish. Layer with diced ham.

In a covered jar, combine milk and flour. Shake well. Spray a medium saucepan with butter flavored cooking spray. Pour milk mixture into saucepan and cook over medium heat until mixture thickens, stirring constantly. Add onion, drained stewed tomatoes, 1/2 cup cheese and chili seasoning. Mix well to combine. Continue cooking 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 Cheddar cheese on top.

Bake 30 - 35 min. let set 5 min. before serving. Cut into 4 pieces

Each serv: 2 protein, 1 veg, 1 bread, 3/4 skim milk

313 Cal. 5g fat, 24g protein, 43g carbo, 628mg sodium, 2 g fiber

Diabetic 2 meat, 1 1/2 starch, 1 veg, 1 skim milk

HINTS. If you can't find Mexican stewed tomatoes use regular and 1 tsp of Taco seasoning.
-----------------


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11/19/10 6:41 P

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Three Cheeses and Rice Bake

1 can Healthy Request Cream of Mushroom soup(10 3/4 oz.)
1/4 cup skim milk
1 (8 oz.) package fat free cream cheese
3/4 cup reduced fat cheddar cheese
2 tsp. dried parsley flakes
1/4 cup fat free parmesan cheese
1/2 cup sliced mushrooms
2 cups hot cooked rice
1/2 tsp. paprika

Preheat oven to 350 degrees.

Spray an 8x8 inch pan

in a large skillet, combine mushroom soup, milk, cream cheese and cheddar cheese.

Cook over medium heat, stirring constantly, until mixture is smooth and cheeses are melted.

Stir in 1 tsp. parsley flakes and Parmesan cheese.

Add mushrooms and rice.

Mix well to combine.

Pour mixture into prepared baking dish.

Evenly sprinkle remaining 1 tsp. dried parsley flakes and paprika over top.

Bake 25 to 30 minutes.

Place baking dish on a wire rack and let set 2 to 3 minutes before serving.
4 servings





Edited by: ANNINSD at: 11/19/2010 (22:30)
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11/19/10 6:35 P

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Bean Hot Dish

1/2 cup diced onion
1/2 lb. lean ground turkey
1/4 cup brown sugar
1/2 cup low-sodium catsup
2 Tablespoons vinegar
1 Tablespoon prepared mustard
1 can (16 oz.) lima beans
1 can (16 oz.) small red beans
1 can (16 oz.) kidney beans
1 can (16 oz.) butter beans

Preheat oven to 300. In a nonstick pan brown diced onions and lean ground turkey. Drain off fat. Drain beans and mix remaining ingredients together. Add to meat mixture and onions. Bake 1-1/2 hours in a covered baking dish.

Makes 6 servings (1-1/2 cups each)

This is what our hostess served at the reunion and it was delicious!


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11/19/10 6:10 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 4:37 P

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Mexican Rice
Healthy Exchanges Cookbook p.139

Freezer Friendly

Easy. Tasty. Filling. What more could you ask from a meatless main-dish recipe that is bound to be a regular on your table?
Serves 4

1/2 cup chopped onion
2 cups chunky salsa
1/8 teaspoon black pepper
2 cups cooked rice
1 cup (33/4 ounces) KraJt shredded reduced-fat Cheddar cheese -divided
Preheat oven to 350 degrees. In a skillet sprayed with olive-flavored cooking spray, saute onion until tender, about 5 minutes. Add salsa and black pepper. Mix in rice and 3/4 cup Cheddar cheese. Stir until cheese is melted. Pour into an 8-by-8-inch baking dish sprayed with olive-flavored cooking spray. Bake 15 minutes. Sprinkle remaining 1/4 cup Cheddar cheese on top and bake an additional 5 minutes or until cheese melts.
Hint: 1 1/3 cups uncooked rice usually make about 2 cups cooked.
"
Each serving equals:
HE: 11/4 Pr, 11/4 Ve, 1 Br
149 Calories, 3gm Fa, 9gm Pr, 21gm Ca, 655mg So, 1 Fi
DIABETIC: 1 Mt, 1 Ve, 1 St


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