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ANNINSD Posts: 5,878
2/5/11 12:42 P

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LAZY DAYS OF SUMMER CUCUMBER SALAD - JOANNA LUND
KWQC-TV6 07/18/2005


1/2 cup Kraft fat-free mayonnaise
1 tablespoon white vinegar
Sugar substitute to equal 1 tablespoon sugar
1 teaspoon dried parsley flakes
4 cups thinly sliced unpeeled cucumbers
1/4 cup sliced green onion
1/4 cup grated carrots

In a large bowl, combine mayonnaise, vinegar, sugar substitute, and
parsley flakes. Add cucumbers, onion, and carrots. Mix gently to
combine. Cover and refrigerate for at least 30 minutes. Gently stir
again just before serving.

Serves 6 (2/3 cup) - Each serving equals:

HE: 1-1/2 Vegetable, 14 Optional Calories

24 Calories, 0 gm Fat, 0 gm Protein, 6 gm Carbohydrate,
177 mg Sodium, 14 mg Calcium, 1 gm Fiber

DIABETIC: 1 Vegetable

Let's Have a Cookout p.42


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ANNINSD Posts: 5,878
2/5/11 12:41 P

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Italian Cucumber Salad
"Salad Days Are Here Again" by Joanna Lund pg. 11

2 cups sliced unpeeled cucumbers
1/4 cup chopped onion
1/4 cup sliced radishes
1/2 cup Kraft Fat Free Italian Dressing
1 tablespoon chopped fresh parsley (or 1 teaspoon dried parsley flakes)
1/8 teaspoon black pepper

In a large bowl, combine cucumbers, onion, and radishes. Add Italian dressing, parsley, and black pepper. Mix gently to combine. Cover and refrigerate for at least 2 hours. Gently stir again just before serving.

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

HE: 1 1/4 Vegetable, 16 Optional Calories

24 Calories, ) gm Fat, 1 gm Protein, 5 gm Carbohydrate, 293 mg Sodium, 13 mg Calcium, 1 gm Fiber

Diabetic: 1 Vegetable



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ANNINSD Posts: 5,878
2/5/11 12:40 P

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Fresh cucumber salad

3/4 cup Kraft FF mayo
1/3 cup distilled white vinegar
3/4 teaspoon celery seed
1/4 cup splenda
1/2 cup sliced onion
3 1/2 cups sliced unpeeled cucumbers

in large bowl combine mayo, vinegar, splenda,and celery seed
add onions and cucumbers. mix gently to combine, cover and refrigerate 2 hours. stir gently again before serving

HE 2 VEG, 1/4 slider, 16 OC
116 cal, o gm fat, 1 gm prot, 28 gm Ca, 334 mg sod, 32 mg Cl 1 gm fiber
diabetic 1 1/2 veg, 1/2 st/ca


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ANNINSD Posts: 5,878
2/2/11 3:03 P

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Heavenly Butterscotch Isle Apple Salad -moved


Edited by: ANNINSD at: 3/9/2011 (17:41)
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ANNINSD Posts: 5,878
2/2/11 3:02 P

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Snicker Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:43)
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ANNINSD Posts: 5,878
2/2/11 1:29 P

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Chicken Taco Salad
Serves 6
From: HELP

3/4 cup chopped onion
1 1/2 cups (8 oz) diced cooked chicken breast
5 oz. (one 8 oz can) canned pinto beans, rinsed and drained
1/2 cup water
1 1/2 tsp. taco seasoning
4 cups shredded lettuce
2 cups chopped fresh tomato
1/2 cup chopped green bell pepper
3/4 cup (3 oz)Kraft shredded reduced fat Cheddar cheese
1 1/2 cups (1 1/2 oz) Corn Chex
3/4 cup chunky salsa
6 tabl. Land O Lakes f/f sour cream

In a large saucepan sprayed with olive flavored cooking spray, brown onion. Stir in chicken, pinto beans, water and taco seasoning. Mix well to combine. Lower heat. simmer 10 min, stirring occasionally. Meanwhile, in a large serving bowl, combine lettuce, tomator and green pepper. spoon hot chicken mixture over lettuce mixture. top with cheddar cheese and Corn Chex. Toss gently to combine. For each serving, place about 2 cups misture on a plate and top with 2 tabl. salsa and 1 tabl. sour cream.

Each serving equals:
HE: 3 protein, 2 1/3 veg, 1/3 bread, 15 opt calories

232 cal, 4g fat, 22g protein, 26g carbo, 344mg sodium, 5g fiber

Diabetic: 2 meat, 2 veg, 1 starch

HINT: If you don't have leftoverss, purchase a chunk of chicken breast from your local deli.



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2/2/11 1:26 P

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Cauliflower-Broccoli-Raisin Salad
Serves 8 (1/2 cup)
From: HELP

2 1/4 cups fresh cauliflower florets
2 1/4 cups fresh broccoli florets
1/2 cup chopped onion
1/2 cup raisins
2 tabl. Hormel Bacon Bits
1/2 cup Kraft f/f mayonnaise
2 tabl. white vinegar
Sugar substitute to equal 2 tabl. sugar

In a medium bowl, combine cauliflower, broccoli, onion, raisins and bacon bits. In a small bowl, combine mayonnaise, vinegar and sugar substitute. Pour mayonnaise mixture over vegetable mixture. Mix well to combine. Cover and refrigerate at least 2 hours. Gently stir again just before serving.

Each serving equals:
HE: 1 1/4 veg, 1/2 fruit, 18 opt calories

81 cal, 1g fat, 3g protein, 15g carbo, 163mg sodium, 1g fiber

Diabetic: 1 1/2 veg, 1/2 fruit


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ANNINSD Posts: 5,878
2/2/11 1:02 P

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Fantastic Potato Salad serves 6 (scant 1 cup)
From: Fast, Cheap and Easy

2/3 cup Kraft f/f mayonnaise
3 tabl. skim milk
1/4 cup Hormel Bacon bits
1 tsp. dried parsley flakes
1/4 tsp. lemon pepper
3 1/2 cups (18 oz) peeled and diced cooked potatoes
3/4 cup finely chopped celery
1/4 cup finely chopped onion
2 hard boiled eggs, diced
1/3 cup (1 1/2 oz) sliced pimiento stuffed green olives

In a small bowl, combine mayonnaise, skim milk, bacon bits, parsley flakes and lemon pepper. Set aside. In a large bowl, combine potatoes, celery and onion. Add eggs and olives. Mix gently to combine. Stir in mayonnaise mixture. cover and refrig. for at least 15 min. Gently stir again just before serving.

HINT: If you want the look and feel of egg without the cholesterol, toss out the yolk and dice the white

Each serving equals:
HE: 3/4 bread, 1/3 veg, 1/3 protein (limited), 1/4 fat, 1/4 slider, 17 opt calories

123 cal, 3g fat, 6g protein, 18g carbo, 439mg sodium, 32mg calcium, 2g fiber

Diabetic: 1 1/2 starch


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ANNINSD Posts: 5,878
2/2/11 1:01 P

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Italian Macaroni Salad serves 4 (1 1/2 cups)
From: Fast, Cheap and Easy

2 cups cold, cooked shell macaroni, rinsed and drained
1 cup diced fresh tomaotes
1 (3.5 oz) pkg. Hormel red/fat sliced pepperoni
2/3 cup (2 1/4 oz) shredded Kraft red/fat Cheddar cheese
1/4 cup (1 oz) ripe olives
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup chopped celery
1/4 cup Kraft f/f Italian Dressing
1/8 tsp. black pepper

In a large bowl, combine macaroni, tomatoes, pepperoni, Cheddar cheese, olives, onion, gr. pepper, and celery. Add Italian dressing and black pepper. Mix well to combine. cover and refrig. for at least 15 min. Gently stir again before serving.

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

Each serving equals:
HE: 1 2/3 protein, 1 1/2 veg, 1 bread, 1/4 fat, 8 opt calories

230 cal, 6g fat, 16g protein, 28g carbo, 711mg sodium, 223mg calcium, 2g fiber

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



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ANNINSD Posts: 5,878
2/1/11 9:56 P

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Summer Banana Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:45)
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ANNINSD Posts: 5,878
2/1/11 5:39 P

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Blueberry Fruit Fluff Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:47)
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ANNINSD Posts: 5,878
2/1/11 5:25 P

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Chicken Apple Salad Stuffed Pitas serves 8
I took two traditional favorites -- chicken salad and Waldorf salad and had them 'shake flavors and say howdy' in this crunchy fruity, flavorful dish that can easily be doubled or triples for a crown.

From: Party Fare cookbook

2 cups (10 oz) diced cooke chicken breast
2 cups (4 small) cored, unpeeled and diced Red Delicious apples
1/2 cup raisins
1 cup diced celery
1/4 cup (1 oz) chopped pecans
1/2 cup Kraft f/f mayonnaise
2 tsp. lemon juice
4 pita bread rounds

In a medium bowl, combine chicken, apples, raisins, celery and pecans. Add mayonnaise and lemon juice. Mix well to combine. Cut pita rounds in half. Stuff a full 1/2 cup of chicken mixture into each pita half. Refrigerate at least 15 min.

Hints: To plump up raisins without 'cooking' place in a glass measuring cup and microwave on HIGH for 20 seconds.

If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

To make opening pita rounds easier, place pita halves on paper towel and microwave on HIGH for 10 seconds. Remove and gently press open.

Each serving equals:
HE: 1 1/4 protein, 1 bread, 1 fruit, 1/2 fat, 1/4 veg. 10 opt. calories

216 Cal, 4g fat, 14g protein, 31g carbo, 307mg sodium, 2g fiber

Diabetic: 1 1/2 meat, 1 starch, 1 fruit, 1/2 fat or 2 carbo, 1 1/2 meat, 1/2 fat



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ANNINSD Posts: 5,878
1/31/11 12:26 P

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I really don't know where I got this recipe as I hand wrote it on a scrap of paper. It is very good but next time I will cut back on the items in the dressing. I don't like my salads swimming in dressing. I could always add more cabbage too.

Orange Sour Cream Coleslaw

4 cups shredded cabbage
2 tabl. dried cranberries (I used about 1/3 c. chopped a little)
1/4 cup orange juice
1/4 cup f/f mayonnaise
1/4 cup reduced fat sour cream (I used f/f)
1 tsp. celery seed
1 tabl. Splenda (next time I might use less)
salt and pepper to taste

Combine and chill 1 hour.




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ANNINSD Posts: 5,878
12/27/10 12:50 P

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Crunchy Broccoli Salad
Joanna Lund
KWQC-TV6 12/19/2000

Serves 6 (2/3 cup)

3-3/4 cups chopped fresh broccoli
1/4 cup chopped red onion
1/2 cup raisins
1/3 cup (1-1/2 ounces) chopped walnuts
2 tablespoons Hormel Bacon Bits
2/3 cup Kraft fat-free mayonnaise
2 tablespoons skim milk
Sugar substitute to equal 2 tablespoons sugar
1 tablespoon white vinegar

In a large bowl, combine broccoli, onion, raisins, walnuts, and bacon bits. In a small bowl, combine mayonnaise, skim milk, sugar substitute, and vinegar. Add mayonnaise mixture to broccoli mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: To plump up raisins without "cooking," place in a glass measuring cup and microwave on HIGH for 20 seconds.

Each serving equals:
HE: 1-1/3 Vegetable, 2/3 Fruit, 1/2 Fat, 1/4 Protein, 1/4 Slider, 5 Optional Calories
------------------------------
124 Calories, 4 gm Fat, 4 gm Protein, 18 gm Carbohydrate, 332 mg Sodium, 47 mg Calcium, 3 gm Fiber
------------------------------
DIABETIC: 1 Vegetable, 1 Fruit, 1/2 Fat


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ANNINSD Posts: 5,878
12/22/10 6:46 P

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Tuna Macaroni Salad
JoAnna M. Lund

If your family LOVES macaroni and cheese, I'm sure they'll cheer this tasty salad. The recipe easily adds extra pizzazz to that beloved classic by stirring in tuna and egg, then makes it sparkle with one of my favorite additions: pickle relish! This is a great picnic dish too!
Serves 4 (1 1/4 cups)

1 1/3 cups (3 ounces) uncooked elbow macaroni
1 cup water
3/4 (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/4 cup skim milk
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 (6-ounce) can white tuna, packed in water, drained and flaked
1/4 cup Kraft fat-free mayonnaise
2 tablespoons sweet pickle relish
1 hard-boiled egg, chopped

In a medium saucepan, cook macaroni in water until tender. Drain and return warm macaroni to saucepan. Add Cheddar cheese, skim milk, parsley flakes, and black pepper. Mix well to combine. Continue cooking over medium heat until cheese melts, stirring often. Remove from heat. Pour mixture into a medium bowl. Stir in tuna, mayonnaise, and pickle relish. Fold in egg. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: If you want the look and feel of egg without cholesterol, toss out the yolk and dice the white.

Each serving equals:
HE: 2 Protein (1/4 limited), 1 Bread, 1/4 Slider, 3 Optional Calories
****************************************
*********************
294 Calories, 6gm Fat, 24gm Protien,
36gm Carbohydrate, 533mg Sodium,
180mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 2 1/2 Meat, 2 Starch

"Make a Joyful Table, page 143."


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ANNINSD Posts: 5,878
12/22/10 6:43 P

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Layered Tomato and Mozzarella Salad
JoAnna M. Lund

Tomatoes and mozzarella make a splendid pair no matter how they're served, but I thought layering them together would be festive and fun. Choose the most luscious bright-red tomatoes you can find for this dish--you'll make what's already good even better!
Serves 4

4 (medium-sized) fresh ripe tomatoes
8 (3/4-ounce) slices Kraft reduced-fat mozzarella cheese
1/2 cup Kraft Fat Free Italian Dressing
1/4 cup (1 ounce) chopped ripe olives
1/4 cup fresh basil or 2 teaspoons dried basil leaves

Slice top off each tomato and discard; then cut each tomato into 3 slices. For each salad, place bottom slice on a salad plate, arrange 1 slice of mozzarella cheese over bottom, place center slice of tomato over cheese, arrange another slice of cheese over tomato slice, place top of tomato over cheese, drizzle 2 tablespoons Italian dressing over top, and garnish with 1 tablespoon olives and 1 tablespoon basil or 1/2 teaspoon dried basil leaves. Refrigerate for at least 30 minutes.

Each serving equals:
HE: 2 Protein, 1 1/2 Vegetable, 1/4 Fat, 16 Optional Calories
****************************************
*********************
167 Calories, 7gm Fat, 13gm Protien,
13gm Carbohydrate, 625mg Sodium,
384mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 Meat,1 1/2 Vegetable, 1/2 Fat

"Make a Joyful Table, page 137."


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SARAHINFL's Photo SARAHINFL Posts: 1,457
12/15/10 12:16 P

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This isn't a H.E. recipe as far as I know.

Buttermilk Salad

Makes 12 Servings

Ingredients:

20 oz can crushed pineapple in own juice
2 cups low-fat buttermilk
1 large pkg orange sugar free jello
8 oz fat free cool whip

Place pineapple with juice in saucepan and bring to a boil. Remove from
heat, add jello and stir until dissolved. Stir in buttermilk and let cool about
20 to 25 min. If you do not let it cool, the cool whip will melt. Fold in cool
whip. Do not stir too much, only until blended well. Pour into a 9 x 13 glass
dish and chill until firm. Cut into 12 squares.

Catch Ya Later
Sarah
clwaterv2@aol.com
ANNINSD Posts: 5,878
12/8/10 4:10 P

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Fruit and Cream Rice Salad
Make A Joyful Table p.123

This kissing cousin of rice pudding is downright delectable, and delivers tons of flavor in every bite. It appeals equally to young childdren and the grown-ups who still love its cold, creamy comfort!


1 (4-serving) package Jello sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2 cups (one 16-oz can) fruit cocktail, packed in fruit juice, drained, and 1/2 cup liquid reserved
1 cup (one 8-ox can) crushed pineapple, pack in fruit juice, drained, and 1/3 cup liquid reserved
1/2 cup water
1/2 cup Coiol Whip Free
1 1/2 cups cold cooked rice
3 maraschino cherries, halved

In a large bowl, combine dry pudding mix and dry milk powder. Add reserved fruit liquids and water. Mix will using a wire whisk. Blend in Cool Whip Free. Add fruit cocktail and pineapple. Mix well to combine. Fold in rice. Evenly spoon mixture into 6 salad dishes. Top each with a maraschino cheery half. Refigerate for at least 30 ninutes.

Hint: 1 cup uncooked rice usually cooks to about 1 1/2 cups.

Serves 6 - each serving equals:
HE: 1 Fr, 1/2 Br, 1/3 SM, 1/4 Sl, 12 OC
________________________________________
_______
160 cal, 0g Fa, 4g Pr, 36g Caeb, 269mg So, 108mg Ca, 1g Fi
________________________________________
_______
Diabetic: 1 fruit, 1 starch/ carbohydrate


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ANNINSD Posts: 5,878
12/8/10 3:41 P

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This is an OH!!! HOLY SMOKES!!! recipe for those of us who are trying to
lose weight. It comes from JoAnna Lund's "Make a Joyful Table" cookbook and
can be found on page 128.

Jellied Gazpacho Salad

Savory gelatin salads have been enjoying a kind of rebirth recently, and
this crunchy-tangy blend will make a believer out of you! (Make sure you use
only white vinegar in this recipe, as other types won't produce a properly
tasty result)

1 cup unpeeled and chopped fresh tomatoes
1 cup diced unpeeled cucumber
1/4 cup chopped green bell pepper
1/4 cup chopped onion
1 1/2 cups Healthy Request tomato juice, or reduced sodium tomato juice
! (4 serving) package Jello sugar-free lemon gelatin
1/4 cup cold water
2 Tablespoons white vinegar

In a large bowl, combine tomatoes, cucumber, green pepper, and onion. In a
medium saucepan, bring tomato juice to a boil. Remove from heat. Add dry
gelatin. Mix well to dissolve gelatin. Stir in water and vinegar. Let set
for 10 minutes. Add partially cooled gelatin mixture to the vegetable
mixture. Mix gently to combine. Pour mixture into an 8 by 8 inch dish.
Refrigerate until firm, about 3 hours. Divide into 6 servings.

Hint: Good served with a dollop of Fat Free sour cream

Each serving equals:
HE: 1 1/2 vegetable, 7 Optional calories
----------------------------------------
-------------------------------
32 calories, 0 gr fat, 2 gr protein, 6 gr Carbohydrate, 75 mg sodium, 10 mg
calcium, 1 gr fiber
----------------------------------------
-------------------------------
Diabetic: 1 vegetable
----------------------------------------

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ANNINSD Posts: 5,878
12/6/10 6:03 P

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Sunshine Salad - moved


Edited by: ANNINSD at: 3/9/2011 (17:52)
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ANNINSD Posts: 5,878
12/4/10 4:04 P

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Mexicalli Pasta Salad
Heart Smart p.89

Fiber-rich meals contribute so much to a healthy lifestyle, but many people believe that high-fiber meals can't also be tasty. This slightly spicy side dish I created in response to a readers's request delivers so much flavor and fiber "bang" for the calorie "buck," you'll want to serve it all the time.

1 1/2 cups cold cooked rotini pasta, rinsed and drained
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1/3 cup Kraft Fat-Free French Dressing
1 1/2 teaspoon chili seasoning
1 teaspoon dried parsley flakes

In a medium bowl, combine rotini pasta and kidney beans. Add French dressing, chili seasoning, and parsley flakes. Mix well to combine. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

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

Serves 4 (3/4 cup) - each serving equals:
HE: 1 1/4 Pr, 3/4 Ve, 1 Br, 1/4 Sl, 13 Opt. Cal.
________________________________________
______________________
160 cal, 0g Fa, 6g Pr, 34g carb, 200mg So, 22mg Ca, 5g Fi
________________________________________
______________________
Diabetic: 2 starch, 1 meat


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ANNINSD Posts: 5,878
12/4/10 3:59 P

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Cherry Cola Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:54)
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ANNINSD Posts: 5,878
12/3/10 4:19 P

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Mediterranean Carrot Salad
Heart Smart p.80

Here's a new approach to this old favorite--one that is more tangy and less sweet. I think you'll agree it makes a wonderful accompaniment to hearty main dishes and barbecued meats.

2 1/2 cups shredded carrots
1 cup hot water
1/2 teaspoon dried minced garlic
2 tablespoons Kraft fat-free Italian Dressing
1/4 cup Kraft fat-free French Dressing
1/2 cup finely chopped green bell pepper

In a medium saucepan, combine carrots, hot water, and garlic. Cook over medium heat for 6 to 8 minutes or until carrots are tender. Drain well. In a medium bowl, combine Italian dressing and French dressing. Add carrots and green pepper. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 4 (2/3 cup) - each serving equals:

HE: 1 1/2 Ve, 1 Br, 1/4 Sl, 9 Opt. Cal.
________________________________________
______________________
60 cal, 0g Fa, 1g Pr, 14g carb, 252mg So, 20mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1/2 starch, 1 vegetable


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12/3/10 4:17 P

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Ruben Pasta Salad
Heart Smart p.96

In its original version, the Reuben sandwich is so full of fat and calories, a health-conscious eater wouldn't dare order one at a favorite deli restaurant! But here's a salad that provides the tastes you simply adore, with most of the fat and calories whisked out with Healthy Exchanges magic. Try this on St. Paddy's Day--or any time at all!


2 cups cold cooked rotini pasta, rinsed and drained
2 (2.5-ounce) packages Carl Budding 90% lean corned beef, shredded
3 (3/4 ounce) slices Kraft reduced-fart Swiss cheese, shredded
1/2 cup finely chopped onion
1 3/4 cups (one 14 1/2 ounce can) Frank's Bavarian-style sauerkraut, drained
1/4 cup Kraft fat-free Thousand Island Dressing
2 tablespoons Kraft fat-free mayonnaise

In a large bowl, combine rotini pasta, corned beef, Swiss cheese, onion, and sauerkraut. In a small bowl, combine Thousand Island dressing and mayonnaise. Add dressing mixture to pasta mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Hints: 1. 1 3/4 uncooked noodles usually cooks to about 2 cups.
2. If you cant find Bavarian-style sauerkraut, use regular sauerkraut, 1/2 teaspoon caraway seeds, and 1 teaspoon Brown Sugar Twin


Serves 4 (1 full cup) - each serving equals:
HE: 2 Pr, 1 Ve, 1 Br, 1/4 Sl, 10 Opt. Cal.
________________________________________
______________________
224 cal, 4g Fa, 16g Pr, 31g carb, 1403mg So, 189mg Ca, 4g Fi
________________________________________
______________________
Diabetic: 2 meat, 1 1/2 starch, 1 vegetable


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12/3/10 2:17 P

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Layered Spinach Salad
Heart Smart Healthy Exchanges p.85

Popeye isn't the only person to cheer the health benefits of that dark-green and oh-so-nutritious veggie, spinach, but he's probably the best-known! This is a great way to serve spinach to anyone who isn't sure he likes it..and I'll just bet you'll win him over.

4 cups fresh, torn spinach leaves, stems removed and discarded
1 1/4 cups sliced unpeeled cucumbers
1/2 cup sliced radishes
1/4 cup sliced green onion
2 hard-boiled eggs, sliced
1/2 cup Kraft Fat-Free Ranch Dressing
1/4 cup Kraft fat-free mayonnaise

Evenly layer spinach, cucumbers, radishes, onion, and eggs in an 8-by-8-inch dish. In a small bowl, combine Ranch dressing and mayonnaise. Spread dressing mixture over top. Cover and refrigerate for at least 2 hours or up to 24 hours. Toss gently just before serving.

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

HE: 3 Ve, 1/2 Pr, 3/4 Sl
________________________________________
______________________
115 cal, 3g Fa, 5g Pr, 17g carb, 480mg So, 77mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1/2 Meat, 1/2 Starch /Carbohydrate, 2 Vegetable


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12/3/10 2:07 P

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HONEY DIJON SWEET POTATO SALAD
From "Make A Joyful Table", By JoAnna Lund (pg 141)

3 1/2 cups (18 oz) diced, cooked sweet potatoes
1/2 cup raisins
1/4 cup (1 oz) chopped pecans
2/3 cup fat free Honey Dijon Dressing
2 Tablespoons fat free Mayonnaise
1 teaspoon dried Parsley Flakes

In a large bowl, combine the sweet potatoes, raisins and Pecans. Add Honey
Dijon Dressing, mayonnaise and parsley flakes. Mix well to combine. Cover
and refrigerate for at least 1 hour. Gently stir again just before serving.

Hint: to plump up raisins without "cooking", place in a glass measuring cup
and microwave on HIGH for 20 seconds.

Serves 6
Each serving equals

HE: 1 bread, 2/3 fruit, 2/3 fat, 1/2 slider, 8 optional calories

191 calories, 3 gm Fat, 2 gm Protein, 39 gm Carbohydrate, 387 mg Sodium, 27
mg Calcium, 4 gm Fiber

WW points 3

Diabetic: 1 1/2 Starch, 1 Fruit, 1/2 Fat


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Zucchini Bean Salad serves 6 (3/4 cup)
From Make a Joyful Table

2 1/4 cups chopped unpeeled zucchini
1/2 cup chopped green bell pepper
1/3 cup chopped onion
10 oz. (one 16 oz. can) red kidney bean, rinsed and drained
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
1 tabl. chopped fresh parsley or 1 tsp. dried parsley flakes
1/8 tsp. black pepper
1/3 cup Kraft f/ Italian Dressing

In a large bowl, combine zucchini, green pepper, and onion. Add kidney beans, Parmesan cheese, parsley, and black pepper. Mix well to combine. Stir in Italian dressing. Cover and refrigerate for at least 2 hours. Gently stir again just before serving.

Each serving equals:
HE: 1 protein, 1 veg, 7 opt calories

64 calories, 0 fat, 3g protein, 13g carbo, 193mg sodium, 22mg calcium, 4g fiber

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


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Apple-Scotch Salad - moved

Edited by: ANNINSD at: 3/9/2011 (17:56)
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3 Salads: Mardi Gras Salad, Heavenly Blueberry Salad and Apple Princess Waldorf Salad

Moved


Edited by: ANNINSD at: 3/9/2011 (17:58)
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PINK CHAMPAGNE SALAD - moved

Edited by: ANNINSD at: 3/9/2011 (18:02)
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ITALIAN CHEF'S SALAD
Penny Pinching Main Dishes p.81
Serves 2

Why do they always call this entree salad the "chef's" salad? you may wonder. Probably because the first chef who served it was tidying up his larder and decided to toss in a bit of this and the last little piece of that, creating the delectable tradition that blends meat and cheese with assorted veggies. Delicioso!

3 cups finely shredded lettuce
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat mozzarella cheese
1/2 cup (3 ounces) finely diced Dubuque 97% fat-free ham or any extra-lean ham
1/4 cup diced green bell pepper
1/4 cup diced onion 1/2 cup sliced celery
1 cup diced fresh tomato
2 tablespoons (1/2 ounce) sliced ripe olives
1/4 cup Kraft Fat Free Italian Dressing
1 hard-boiled egg, sliced

In a medium bowl, combine lettuce, mozzarella cheese, ham, green pepper, onion, celery, tomato, olives, and Italian dressing. Evenly divide onto 2 serving plates and garnish each with half the sliced egg.

Each serving equals:
HE: 2 1/2 Protein, 5 Vegetable, 1/4 Fat, 16 Optional
Calories 196 Calories, 8 gm Fat, 18 gm Protein, 13 gm Carbohydrate, 842 mg Sodium, 192 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 3 Vegetable, 2 Meat, 1/2 Fat


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Waldorf Coleslaw
Healthy Exchanges Cookbook p.82

You don't have to dine at the Waldorf-Astoria hotel in New York City to enjoy the varied flavors of this eye- and tummy-pleasing salad. A traditional Waldorf salad includes apples and nuts in a creamy dressing, but this one delivers a classic taste with almost none of the fat and calories of the original!
Serves 8 (3/4 cup)

4 cups shredded cabbage
1 cup unpeeled apples, cored and chopped (2 small)
1/2 cup raisins
1/2 cup (2 ounces) chopped dry-roasted peanuts
3/4 cup plain fat-free yogurt
1/3 cup Carnation nonfat dry milk powder
1/2 cup Kraft fat-free mayonnaise
Sugar substitute to equal 1 tablespoon sugar

In a large bowl, combine cabbage, apples, raisins, and peanuts. In a small bowl, combine yogurt and dry milk powder. Add mayonnaise and sugar substitute. Mix well. Blend into cabbage. Toss lightly. Cover and refrigerate for several hours before serving.

Hint: To plump up raisins without "cooking," place in glass measuring cup and microwave on HIGH for 30 seconds.

Each serving equals:
HE: 1 Ve, 3/4 Fr, 1/2 Fa, 1/4 Pr, 1/4 SM, 9 OC
133 Calories, 4 gm Fa, 5 gm Pr, 20 gm Ca, 165 mg S0,2 Fi
DIABETIC: 1 Fr, 1 Ve, 1 Fa



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Polynesian Salad
Healthy Exchanges Cookbook p.90

You don't have to travel to the South Seas to savor this mouthwatering main-dish salad. But if you're already packed, I won't stop you. Just promise to send me a postcard.
Serves 8 (1 cup)

1 tablespoon + 1 teaspoon reduced-calorie margarine
2 tablespoons Brown Sugar Twin
1 full cup (6 ounces) diced Dubuque 97% fat-free or any extra-lean ham
4 cups cooked elbow macaroni, rinsed and drained
2 cups (two 8-ounce cans) canned pineapple chunks, packed in their own juice, drained; reserve 2 tablespoons juice
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar or American cheese
1/2 cup chopped green bell pepper
1/2 cup Kraft fat-free mayonnaise
3/4 cup plain fat-free yogurt
1/3 cup Carnation nonfat dry milk powder
1/2 teaspoon salt

In a large skillet, melt margarine with Brown Sugar Twin; add diced ham. Cook and stir until ham is golden brown. Cool. In a large bowl, combine macaroni, pineapple, cheese, and green pep­per. In a small bowl, combine mayonnaise, yogurt, dry milk powder, reserved pineapple juice, and salt. Stir into macaroni mixture. Blend in cooled ham mixture. Refrigerate for at least 2 hours.

Hint: 3 cups dry elbow macaroni usually make about 4 cups cooked.
Each serving equals:
HE: 1 Br, 1 Pr, 1/2 Fr, 1/4 Fa, 1/4 SM, 10 OC
227 Calories, 3 gm Fa, 12 gm Pr, 37 gm Ca, 609 mg So, 1 Fi
DIABETIC: 1 1/2 St, 1 Fr, 1 Mt


"Be who you are

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Party Turkey Tetrazzini
Healthy Exchanges Cookbook p.166

Freezer Friendly

I fell in love with this dish the first time I prepared it-and three years later, it's still one of my favorites. I hope it makes your list of best-loved recipes, too! You can substitute chicken or ham for turkey.
Serves 4

1/2 cup chopped onion
1 1/2 cups (8 ounces) diced cooked turkey breast
1 (l0 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
2 cups cooked spaghetti
2 tablespoons canned chopped pimiento
2 tablespoons chopped fresh parsley or 1 teaspoon dried
parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, saute onion and turkey until onion is tender. Blend in mushroom soup and Cheddar cheese. Cook over low heat until cheese is melted, stirring often. Add spaghetti, pimiento, parsley, and black pepper. Continue cooking until heated through.

Hints: 1. 1 1/2 cups uncooked spaghetti usually make about 2 cups cooked.
2. Break the spaghetti into about four-inch pieces before cooking.

Each serving equals:
HE: 3 Pr, I Br, 1/4 Ve, 1/2 S1, 1 OC
271 Calories, 5 gm Fa, 27 gm Pr, 29 gm Ca, 515 mg So, 1 Fi
DIABETIC: 2 1/2 Mt, 2 St


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Green Bean-Carrot Salad
Healthy Exchanges Cookbook p.74

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

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

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

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


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Fire-and-Ice Pasta Salad
Healthy Exchanges Cookbook p.93

I created this salad when I had leftover rotini pasta and cucumbers sitting around from other dishes I was testing. Am I ever glad I did! It has quickly become a "new family favorite." Serves 4 (l cup)

2 cups cooked rotini pasta, linsed and drained
1 cup chopped fresh tomatoes
1 cup chopped cucumbers
1 1/3 cup (1 1/2 ounces) Kraft shredded reduced-fat mozzarella cheese
1/4 cup Kraft fat-free Ranch dressing
1 teaspoon Dijon mustard
1 tablespoon fresh parsley or 1 teaspoon dried parsley flakes

In a medium bowl, combine rotini pasta, tomatoes, cucumbers, and cheese. Add Ranch dressing, mustard, and parsley. Mix gently to combine. Cover and refrigerate until ready to serve.

Hint: 1 1/2 cups uncooked rotini pasta usually make about 2 cups
cooked.

Each serving equals:
HE: 1 Br, 1 Ve, l/2 Pr, 1/4 S1, 5 OC
158 Calories, 2 gm Fa, 7 gm Pr, 28 gm Ca, 303 mg So, 2 Fi
DIABETIC: 1 1/2 St, 1 Ve, 1/2 Mt


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Creamy Italian Tomato Salad
Healthy Exchanges Cookbook p.72

Plain tomatoes will never be the same after you sample this tasty salad. It's very refreshing on a hot summer night at the height of tomato season. But then again, it's also great on a cold winter
night. Take your pick!
~ Serves 4 (full 2/3 cup)

2 cups cherry tomatoes, quartered
3 tablespoons (3/4 ounce) Kraft shredded reduced-fat mozzarella cheese
1/4 cup Kraft fat-free Ranch dressing
2 tablespoons Kraft fat-free Italian dressing
1 tablespoon fresh parsley or 1 teaspoon dried parsley flakes

In a medium bowl, combine tomatoes and mozzarella cheese. In a small bowl, combine Ranch dressing and Italian dressing. Mix well. Pour dressing over tomatoes. Add parsley. Mix gently to com­bine. Cover and refrigerate for at least 15 minutes. Mix gently before serving.

Each serving equals:
HE: 1 Ve, 1/4 Pr, 1/4 Sl, 7 OC
57 Calories, 1 gm Fa, 2 gm Pr, 10 gm Ca, 289 mg So, 1 Fi
DIABETIC:

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Cliff's Macaroni-Pea Salad
Healthy Exchanges Cookbook p.92

When I was creating this recipe, I realized I was using many of my husband Cliff's favorite foods. So, when he tried it and liked it, I told him I'd name it for him. He beamed for days and couldn't stop telling everyone how good it was. Try it and let Cliff know what you think. Serves 6 (l full cup)

2 cups cooked elbow macaroni, rinsed and drained
1 cup frozen peas, thawed
3/4 cup chopped celery
1/2 cup (3 ounces) diced Dubuque 97% fat-free or any extra-lean ham
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
2 hard-boiled eggs, diced
1/4 cup sweet pickle relish
1/2 cup Kraft fat-free Ranch dressing
2 tablespoons Kraft fat-free mayonnaise
1 teaspoon prepared mustard
1/4 teaspoon black pepper

In a large bowl, combine macaroni, peas, celery, ham, Cheddar cheese, eggs, and pickle relish. In a small bowl, combine Ranch dressing, mayonnaise, mustard, and black pepper. Add to macaroni mixture. Toss gently to combine. Refrigerate until ready to serve.

Hint: 13/4 cups uncooked macaroni usually make about 2 cups cooked.

Each serving equals:
HE: 1 2/3 Pr (1/3 limited), 1 Br, 1/4 Ve, 1/2 Sl, 7 OC
214 Calories, 5 gm Fa, 12 gm Pr, 30 gm Ca, 616 mg S0, 2 Fi
DIABETIC: 2 St, 1 Mt



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Carrot Salad
Healthy Exchanges Cookbook p.73

Most carrot salads are sweet, but you'll discover that adding a dash of horseradish to this colorful, crunchy vegetable provides a great new taste sensation.
~ Serves 4 (3/4 cup)

2 3/4 cups grated carrots
1/2 cup chopped celery
1/4 cup chopped green bell pepper
1/4 cup Kraft fat-free mayonnaise
1 tablespoon white vinegar
Sugar substitute to equal 2 teaspoons sugar
1 teaspoon prepared horseradish

In a medium bowl, combine carrots, celery, and green pepper. In a small bowl, combine mayonnaise, vinegar, sugar substitute, and horseradish. Pour over carrot mixture. Mix well to combine. Cover and refrigerate for at least 1 hour.

Each serving equals:
HE: 1 3/4 Ve, 9 OC
48 Calories, 0 gm Fa, 1 gm Pr, 11 gm Ca, 166 mg So, 2 Fi
DIABETIC: 2 Ve


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Cabbage and Carrot Salad
Healthy Exchanges Cookbook p.75

This is my basic cabbage salad, without any added fats or sugars. You've heard that it's smart to "get back to basics"-now here's an appetizing way to do it!
~Serves 2 (1 cup)

1 teaspoon vinegar
1/4 cup Kraft fat-free mayonnaise
Sugar substitute to equal 1 teaspoon sugar
1/4 teaspoon salt
l/S teaspoon black pepper
2 cups shredded cabbage
1/2 cup shredded carrots

In a large bowl, combine vinegar, mayonnaise, sugar substi­tute, salt, and black pepper. Add cabbage and carrots. Mix well to combine. Cover and refrigerate for at least 1 hour.

Each serving equals:
HE: 2 1/2 Ve, 17 OC
54 Calories, 0 gm Fa, 1 gm Pr, 13 gm Ca, 539 mg So, 2 Fi
DIABETIC: 2 Ve


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Amana Coleslaw
Healthy Exchanges Cookbook p.81

I created this dish when a woman traveling through Iowa on vacation asked me to re-create the salad she had enjoyed at our world-famous Iowa Amana Colonies, an Amish community renowned for great home cooking. I did-and she loved it. Best of
all, my tasty version is fat-free!
Serves 6 (2/3 cup)

3 1/2 cups shredded cabbage
3/4 cup shredded carrots
1/2 cup finely diced celery
1/4 cup finely diced white onion
1/2 cup Kraft fat-free mayonnaise
1/4 teaspoon lemon pepper
2 teaspoons prepared horseradish
Sugar substitute to equal 2 tablespoons sugar
1 tablespoon white vinegar
1 teaspoon celery seed

In a medium bowl, combine cabbage, carrots, celery, and onion. In a small bowl, combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar, and celery seed. Add to cab­bage mixture. Mix well to combine. Cover and refrigerate for at least 1 hour.

Each serving equals:
HE: 1 2/3 Ve, 18 OC
39 Calories, 0 gm Fa, 1 gm Pr, 9 gm Ca, 191 mg So, 1 Fi
DIABETIC: 1 Ve, 1 Free Ve



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Heavenly Blueberry Salad - moved


Edited by: ANNINSD at: 3/9/2011 (18:04)
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Lime Nut Salad - moved

Edited by: ANNINSD at: 3/9/2011 (18:05)
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Here's another one we liked. I only made 1/2 a recipe for the 2 of us and added about 1 tabl. of sweet relish.

Old Fashioned Potato Salad serves 6

1 cup Kraft f/f mayonnaise
2 tabl. white distilled vinegar
1 tabl. Splenda Granular
1 tsp. dried parsley flakes
5 cups (24 oz) diced cooked potatoes
1 cup chopped celery
1/2 cup chopped onion
2 hard boiled eggs, chopped

In a large bowl, combine mayo, vinegar, Splenda, and parsley flakes. Add potatoes, celery and onion. Mix well to combine. Fold in chopped eggs. Cover and refrig. at least 1 hours. Gently stir again just before serving.

Each serving equals:

HE: 1 bread, 1/2 veg, 1/3 protein, 1/4 slider, 9 opt calories

166 cal, 2g fat, 5g protein, 32g carbo, 399mg sodium, 25mg calcium, 3g fiber

Diabetic exchanges 1 1/2 starch 1/2 veg


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11/19/10 10:38 P

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Gina's Potato Salad
JoAnna M. Lund

I created this for my niece Gina Reyes' high school graduation.
Serves 6 (3/4 cup)

16 oz cooked potatoes, pealed and diced (3 full cups)
3/4 cup finely chopped celery
1/4 cup finely chopped onion
1/3 cup fat free mayonnaise
2 teaspoons prepared mustard
1 tablespoon vinegar
1 tablespoon Splenda
2 tablespoons sweet pickle relish
1/4 teaspoon black pepper

In a medium bowl combine potaotes, celery, and onion. In a small bowl combine mayonnaise, mustard, vinegar, Splenda, pickle relish, and pepper. Add to potato mixture. Toss gently to combine. Cover and chill until ready to serve.

Each serving equals:
HE: 2/3 Bread, 1/3 Vegetable, 13 Optional Calories
****************************************
*********************
87 Calories, 0gm Fat, 2gm Protein,
21gm Carbohydrate, 185mg Sodium
****************************************
*********************
DIABETIC: 1 Starch

"Diabetic's Healthy Exchange Cookbook pg. 120 or Healthy Exchanges Food Newsletter, August 1993, pg. 5."


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This recipe was in our food section of the paper this week. The recipe was submitted to Jeanne Jones (cookbook author) to revise and lower the calories. I made 1/2 a recipe today and it is delicious. Even 1/2 a recipe makes a lot. If you don't mind chopping vegetables, this will do for a couple of meals. The dressing is excellent also.

Low Fat Mexican Bean and Rice Salad
8 servings

2 1/2 cups f/f low sodium chicken broth
1 cup brown rice medley
1/2 red bell pepper, chopped
1 sm. red onion, chopped
1 cup zucchini, chopped
1 cup cucumber, chopped
1/4 cup chopped fresh cilantro
1 cup fresh or frozen corn
1 cup grated carrots (I shredded)
16 cups chopped romaine lettuce (about one large bag)
1 can (15 oz.) black beans, rinsed and drained

In a sauce pan bring broth to a boil. Add rice medley, return to boil, cover and reduce heat to low. Simmer for 45 min. or until rice is tender and liquid is absorbed.

Chop the vegetables and place in a large bowl. Use any variety of veg. to reach a total of 5 cups. Combine drained beans with veg.

When rice is cooked, stir into vegetables. the heat will enhance the flavor of the veg. as the rice cools


Dressing:

1 tabl. white wine or rice vinegar
3 tabl. fresh lime juice (make some zest before you squeeze the lime)
1 tabl. olive oil
1/2 tsp. salt
1/2 tsp. pepper
1 clove garlic
1/4 tsp. lime zest
1/4 cup fresh cilantro
1/4 cup water
2 tabl. light mayonnaise
1/4 cup light sour cream (I used f/f)

In a blender combine the vinegar, lime juice, olive oil, salt, pepper, garlic, lime zest, cilantro and water. Blend until cilantro is chopped very finely and all the ingred. are well combined. Add mayo and sour cream and blend well. Makes 1 cup.

To serve the salad, combine 1 cup of rice mixture with 2 cups of lettuce, and toss. Add 2 tabl. of dressing to each serving. The rice mixture can be kept for 2 - 3 days in the refrig. Mix in the lettuce just before serving.

Per serv: 205 cal, 4g fat, 2mg chol, 36g carb, 7g fiber

I found the rice medley at our produce store that sells it in bulk bins. Henry's aka Wild Oats.

Ann





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Marinated Bean Salad
JoAnna M. Lund

Serves 8 (1/2 cup)


1/4 cup water
1/2 cup apple cider vinegar
1 teaspoon mixed pickling spice
1/4 cup Splenda Granular
1 (15-ounce) can cut green beans, rinsed and drained
1 (15-ounce) can cut yellow wax beans, rinsed and drained
1 cup celery
2 tablespoons Oscar Myer or Hormel Bacon Bits

In a medium saucepan, combine water, vinegar, and pickling spice. Bring mixture to a boil. Boil for 3 minutes, stirring often. Pour mixture into a medium bowl. Stir in Splenda. Add green beans, wax beans, and celery. Mix well to combine. Stir in bacon bits. Cover and refrigerate for at least 2 hours.

Each serving equals:
HE: 1 1/4 Vegetable, 12 Optional Calories
***********************************
36 Calories, 0gm Fat, 2gm Protein, 7gm Carbohydrate,
227mg Sodium, 28mg Calcium, 2gm Fiber
***********************************
DIABETIC: 1 Vegetable

"Healthy Exchanges Food Newsletter July 2004, pg. 11."


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11/19/10 5:42 P

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Paradise Pineapple Salad
From: Fast, Cheap and Easy
serves 8 (2/3 cup)

2 cups f/f cottage cheese
2 cans (two 8 oz. cans) crushed pineapple, drained
1 (4 serv) pkg. s/f lemon gelatin
1 cup Cool Whip Free
1/4 cup (1 oz) chopped pecans

In a large bowl, combine cottage cheese and pinepple. Stir in dry gelatin. Fold in Cool Whip Free and pecans. Cover and refrig. for at least 15 min. Gently stir again just before serving.

Each serv. equals: HE 1 1/2 protein, 1/2 fruit, 1/2 fat, 1/4 slider

110 Cal. 2g fat, 8g pro, 15gm carb, 244mg sodium, 33mg cal, 0g fiber

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

If you divide into 6 servings each will be 5 ounces.
147 cal, 2.6g fat


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This recipe is in the H.E.L.P. cookbook. I have had it marked to try since I got the book in 1995 (my 1st H.E. cookbook).

This salad is great. I have it marked now as a 5* recipe. I will keep this salad made up a lot!

Vegetable Hodge Podge Salad

Serves 8 (1 cup)

1 cup diced zucchini
2 cups diced fresh tomato
1 cup diced green pepper
1 cup diced onion
1 cup finely chopped red radsishes
1 cup thinly sliced carrots
1 cup thinly sliced celery
1/2 cup fat free french dressing
1/4 fat free italian dressing
1 tbls chopped fresh parsley

In a large bowl combine all veggies, in a small bowl combine dressings and parsley, Mix

gently. Cover and refrigerate at least 30 minutes

HE 2 veggies 1/4 slider 2 optional calories

52 calories 0 fat 1 gm protein 12 gm carbs 284 sodium 2 gm fiber

Diabetic 2 veggie


The only thing I did different was added garlic and used Catalina rather than French dressing.

I really can't say enough good things about this salad!


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11/19/10 4:38 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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SOUPS AND CHOWDER 10/30/2013 8:57:28 PM
PIES 3/12/2014 2:47:12 PM
SIDE DISHES 3/12/2014 2:46:22 PM
SWEET SALADS 11/19/2013 10:32:24 PM
MICROWAVE 3/12/2014 2:45:30 PM

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