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3/12/14 2:48 P

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Ann in San Diego


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6/11/11 4:22 P

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Index of recipes from newsletters that call for Plain Fat Free Yogurt
Untried

Lucky Strike Pistachio Salad 3/00 p.4
Irish Creme Pie 3/00 p./11
Carol's Yummy Dessert 3/02 p. 4
Fruit Cocktail Parfait 3/09 p.10
Apricot Pineapple Salad 3/09 p.11



Ann in San Diego


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6/11/11 4:19 P

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Cottage Cheese Recipes from newsletters
Untried

Blushing Pink Chip Dip 1/03 p. 11
Scandinavian Scrambled Eggs 2/03 p. 7
Veggie Soup Lasagna 3/03 p.7
Bistro Lasagna 3/04 p.7
Broccoli Lasagna 12/04 p.7
Cottage Mashed Potatoes 1/04 p.6
Deli Macaroni Salad 4/04 p. 4
Grandma's Noodles Romanoff 5/04 p.6
Fluffy Lime Pineapple Salad 10/05 p.9
4 Cheese Casserole 12/05 p.7
Layered Mexican Casserole 4/06 p.6
Miracle Lasagna 5/06 p7
Old Town Olive Pasta 9/06 p.4
Quick and Easy Fruit Salad 2/06 p.9
Baked Broccoli Stuffed Potato 2/07 p. 4
Best Ever Brunch Casserole 3/07 p. 7
Cottage Cheese Delite Salad 11/07 p.6
Cottage Cheese Pancakes 1/07 p.9
Cottage Cheese Strawberry Pie 6/07 p.1
Easy Taco Dip 1/07 p.11
Fettuccine & Spinach 6/07 p. 4
Layered Noodle Casserole 4/07 p. 6
Nancy's Lasagna 11/07 p.4
Octoberfest Cottage Salad 10/07 p.9
Pineapple Cottage Salad 8/07 p.12
Potatoes Supreme 5/07 p. 7
Rotini Pasta Romanoff 6/07 p.7
Sloppy Joe Casserole 1/07 p. 6
Spaghetti Pie 2/07 p.9
Caraway Puffs 9/08 p.9
Cucumber Cottage Cheese Salad 3/08 p. 1
Divinity Salad 12/08 p.4
Dried Beef Dip 12/08 p.1
Easy Vegetable Lasagna 4/08 p.7
Glorified Apple Salad 9/08 p. 1
Lemon Salad 2/08 p.6
Macaroni & Cheese Deluxe 5/08 p.7
South Sea Salad 6/08 p.11
Cheesy Baked Zita 3/01 p. 7


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3/13/11 6:23 P

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Blueberry Pancakes with Blueberry Sauce*

Recipe By :JoAnna M. Lund
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/4 cups fresh blueberries -- divided
1 cup water
1 package (4-serving) Jell-O sugar-free vanilla cook-and-serve
pudding mix
1 1/2 cups reduced fat Bisquick®
2 tablespoons Sugar Twin or Sprinkle Sweet
1/4 cup Land O Lakes no-fat sour cream
3/4 cup skim milk
1 teaspoon vanilla extract

Reserve 1/2 cup blueberries. Mash remaining blueberries with a fork. In a
medium saucepan, combine mashed blueberries, water, and dry pudding mix. Cook
over medium heat until mixture thickens and starts to boil, stirring often.
Lower heat and simmer while preparing pancakes.

In a medium bowl, combine baking mix, Sugar Twin, sour cream, skim milk, and
vanilla extract. Gently fold in reserved blueberries.

Using a 1/3-cup measuring cup as a guide, pour batter onto a hot griddle or
skillet sprayed with butter-flavored cooking spray to form 6 pancakes. Lightly
brown on both sides.

For each serving, place 1 pancake on a plate and spoon about 1/4 cup blueberry
sauce over top.



Source:
"Cooking Healthy Across America, Page - 265"

- - - - - - - - - - - - - - - - - - -
NOTES : According to cookbook each serving equals:

HE: 1 1/3 Bread, 1/2 Fruit, 1/4 Slider, 17 Optional Calories

174 Calories, 2 gm Fat, 4 gm Protein, 35 gm Carbohydrate, 457 mg Sodium, 85 mg
Calcium, 2 gm Fiber

DIABETIC: 1 1/2 Starch/Carbohydrate, 1/2 Fruit


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3/12/11 9:43 P

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Tortilla Pizza


You can make these with any ingredients that fit into your meal planning.
When I'm craving pizza, these small delights hit the spot. They are EXCELLENT!

Ingredients:

2 Flour Tortilla - Fajita size (2 starch)
1/4 c. Italian Seasoned Tomato Sauce (1/2 veg.)
1 oz. fat free shredded Motzzarella cheese (1 Dairy or 1 Protein)
1/2 c. chopped onions (1 veg.)
Mushrooms (optional) (free food)
Black Olives (optional) (10 small sliced = 1 Fat)
1 oz. fat free honey ham, cut into small pieces (1 Protein)
1/3 c. canned, juice packed, Pineapple (1 Fruit)

Directions:

1. Preheat oven to 425 degrees.
2. Place tortilla on a foil lined cookie sheet.
3. Spoon on tomato sauce.
4. In a bowl mix the cheese, onions, mushrooms, olives and ham. Divide the
mix and place on top of the tortillas.
5. Bake in oven for 10 minutes until the tortillas get crisp around the
outside.
6. Remove from the oven and top with Pineapple.

Enjoy!




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3/11/11 2:37 P

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PARTY MIX - JOANNA LUND
12/22/2003


1/2 cup reduced-calorie margarine
1/2 cup Kraft Fat Free Italian Dressing
2 tablespoons Worcestershire sauce
1/2 teaspoon garlic powder
5 cups Rice Chex
5 cups Wheat Chex
5 cups Cheerios
2-1/2 cups Keebler reduced-sodium and fat-free pretzels, coarsely broken

Preheat oven to 250 degrees. In a medium saucepan, combine margarine, Italian dressing, Worcestershire sauce, and garlic powder. Cook over medium heat for 3 minutes, stirring constantly. In a very large bowl, combine Rice Chex, Wheat Chex, Cheerios, and pretzels. Drizzle slightly cooled margarine mixture over top. Mix well. Spray 2 large cookie sheets or jelly-roll pans with butter-flavored cooking spray. Evenly spread mixture in pans. Bake for 60 minutes, stirring every 15 minutes. Store in airtight container.


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3/7/11 11:33 A

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CELEBRATION PUNCH - moved

:

Edited by: ANNINSD at: 3/8/2011 (12:35)
Ann in San Diego


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3/7/11 11:19 A

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A really easy way to enjoy “restaurant” style eggs at home!

SCRAMBLED EGGS CREOLE

½ cup chopped green bell pepper
½ cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/4 cup water
1 teaspoon white distilled vinegar
6 eggs or equivalent in egg substitute
2 tablespoons fat-free milk
1 teaspoon dried parsley flakes

In a medium saucepan sprayed with butter-flavored cooking spray, saute green pepper and onion for 5 minutes. Stir in tomato soup, water, and vinegar. Lower heat and simmer while preparing scrambled eggs, stirring occasionally. Meanwhile, in a medium bowl, combine eggs, milk, and parsley flakes. Mix with a fork until fluffy. Pour egg mixture into a large skillet sprayed with butter-flavored cooking spray, and cook for 6 to 8 minutes or until eggs are set, scrambling often with a fork. For each serving, place about ½ cup egg mixture on a plate and spoon a full 1/3 cup sauce mixture over top.

Serves 4 - Each serving equals:

HE: 1 1/2 Pr, 1/2 Ve, 1/2 Sl, 18 OC
176 Calories, 8g Fa, 11g Pr, 15g Ca, 382mg So, 52mg Cl, 1g Fi
DIABETIC: 1 1/2 Mt, 1 St/Ca


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3/7/11 11:16 A

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A wonderful way to end the meal or the day, for that matter!

CHOCOLATE CHIP-WALNUT CRUMB CAKE

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup granular Splenda
1/2 cup fat-free milk
2 tablespoons Land O Lakes no-fat sour cream
1 egg or equivalent in egg substitute
1 teaspoon vanilla extract
1/4 cup mini chocolate chips
1/2 cup (2 ounces) chopped walnuts

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine baking mix and Splenda. Add milk, sour cream, egg, and vanilla extract. Mix well to combine. Fold in chocolate chips and walnuts. Spread batter into prepared baking dish. Bake for 20 to 25 minutes or until a toothpick inserted near center comes out clean. Place on a wire rack and let set for at least 10 minutes. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Br, 1/2 Fa, 1/3 Pr, 1/4 Sl, 14 OC
188 Calories, 8g Fa, 5g Pr, 24g Ca, 283mg So, 59mg Cl, 1g Fi
DIABETIC: 1 1/2 St, 1 Fa


SewInLove/

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3/7/11 11:09 A

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CITRUS MARGARITA COOLER - moved


Edited by: ANNINSD at: 3/8/2011 (12:39)
Ann in San Diego


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3/6/11 6:47 P

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Breakfast Biscuit Bake

There's no more romantic gesture than when a man makes breakfast for the woman he loves. Here's a dish you can both enjoy, without the man worrying about ease of preparation or the woman worrying about her waistline! Leave the dishes for later . . .

Serves 6

1 (7.5 ounce) can Pillsbury refrigerated buttermilk biscuits
4 eggs or equivalent in egg substitute
1/4 cup skim milk
1 teaspoon parsley flakes
1 teaspoon dried onion flakes
1/2 teaspoon lemon pepper
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese*

Preheat over to 450 degrees. Sprat both a cookie sheet and and 8-by-8-inch baking dish with butter flavored cooking spray. Separate biscuits and arrange on prepared cookie sheet. Lightly spray tops of biscuits with butter-flavored cooking spray. Bake 8 minutes. Place cookie sheet on a wire rack and allow to cool. Reduce oven temperature to 375 degrees. Break each biscuit into 3 pieces and set aside. In a large bowl, combine eggs, skim milk, parsley flakes, onion flakes, and lemon pepper. Mix well using a wire whisk. Stir in the biscuit pieces and 1/2 cup Cheddar cheese. Pour mixture into prepared baking dish. Bake 15 to 20 minutes or until the center is set. Sprinkle remaining 1/4 cup Cheddar cheese evenly over top. Continue baking 5 minutes or until cheese starts to melt. Place baking dish on a wire rack and let set 5 minutes. Cut into 6 servings.

Each serving equals:
HE: 1 2/3 Protein (1 limited), 1 1/4 Bread, 4 Optional Calories
**********
200 Calories, 8 gm Fat, 13 gm Protein, 19 gm Carbohydrate, 482 mg Sodium, 2 gm Fiber
**********
DIABETIC: 1 1/2 Meat, 1 1/2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 294


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3/6/11 6:46 P

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JO's Trail Mix

What would a cookbook created for men's appetites be without a super snack or two? This healthy version of trail mix is popular with men of all ages (and women, too!). It's crunchy, nutty, sweet and tangy--and it''s a treat to enjoy without quilt.

Serves 8 (3/4 cup)

1 cup (3/4 ounce) Cherrios
1/2 cup (3/4 ounce) Wheat Chex
1 2/3 cups (2 1/4 ounce) Rice Chex
1 cup (3/4 ounce) Corn Chex
6 (2 1/2-inch) graham crackers, very coarsely broken
1/2 cup raisins
1/2 cup (3 ounces) chopped dried apricots
1/4 cup (1 ounce) chopped pecans
1/2 teaspoon apple pie spice
2 tablespoons Sugar Twin or Sprinkle Sweet

In a large bowl, combine Cherrios, Wheat Chex, Rice Chex, Corn Chex, and graham crackers. Stir in raisins, apricots, and pecans. In a small bowl, combine apple pie spice and Sugar Twin. Add mixture to cereal mixture. Mix gently to combine. Place in an airtight container to store. Shake well 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 Bread, 1 Fruit, 1/2 Fat, 2 Optional Calories
**********
171 Calories, 3 gm Fat, 3 gm Protein, 33 gm Carbohydrate, 183 mg Sodium, 2 gm Fiber
**********
DIABETIC: 1 Starch, 1 Fruit, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 300


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3/6/11 6:21 P

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Rio Grande Dip

If you really like the feeling of smoke coming out your ears, like Cliff does, just add more taco seasoning to the recipe. But, for us "wimps", 2 tablespoons is just enough.

Serves 8 (1/4 cup each)

1 1/2 cups Dannon fat-free yogurt
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/4 cup Kraft fat-free mayonnaise
2 tablespoons taco seasoning
2 tablespoons finely diced onion
2 tablespoons finely chopped green pepper

In a medium bowl, combine yogurt, Cheddar cheese and mayonnaise. Add taco seasoning, onion and green pepper. Mix well. Cover and refrigerate at least 1 hour. Gently stir again just before using.

Each serving equals:
HE: 1/2 Protein, 1/4 Skim Milk, 4 Optional Calories
**********
58 Calories, 2 gm Fat, 5 gm, Protein, 5 gm Carbohydrate, 186 mg Sodium, 157 mg Calcium, 0 gm Fiber
**********
DIABETIC: 1/2 Skim Milk

Best of the Healthy Exchanges Food Newsletter
Joanna M Lund

Pg 172/184


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3/6/11 5:49 P

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This isn't JoAnna's and I haven't tried it, and I know it's too late now for the person asking, but thought it was worth posting. I just got it in a email from Taste of Home today....

I for sure want to give it a try!

Sugar-Free Chocolate Fudge
Taste of Home

"I am borderline diabetic," relates Kaye Hartley of Jacksonville, Florida. "This fudge appeases my sweet tooth."

SERVINGS: 16

CATEGORY: Low Carb

METHOD: Chill

TIME: Prep: 10 min. + chilling

Ingredients:
2 packages (8 ounces each) cream cheese, softened
2 squares (1 ounce each) unsweetened chocolate, melted and cooled
24 packets aspartame sweetener (equivalent to 1 cup sugar)
1 teaspoon vanilla extract
1/2 cup chopped pecans
Directions:
In a small mixing bowl, beat the cream cheese, chocolate, sweetener and vanilla until smooth. Stir in pecans. Pour into an 8-in. square dish lined with foil. Cover and refrigerate overnight. Cut into 16 squares. Serve chilled. Yield: 16 servings.

Nutrition Facts
One serving: Calories: 150 Fat: 15 g Saturated Fat: 8 g Cholesterol: 31 mg Sodium: 84 mg Carbohydrate: 4 g Fiber: 1 g Protein: 3 g Diabetic Exchange: 3 fat.

Comments
Re: Sugar-Free Chocolate Fudge
I just made a batch of this fudge using splenda, and I thought it tasted good. I don't know if it will change its taste after it sets in the refridgerator. But I thought it tasted alot like choc. cream cheese frosting. I make alot of cakes.


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3/6/11 2:32 P

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Hawaiian Pizza

Jan Harris, Omaha, NE, requested an easy healthy pizza with the flavors of Hawaii. My taste testers were only to happy too sample this one!

1 (8 ounces) Pillsbury reduced fat crescent rolls
2 cups (two 8 ounce cans) pineapple chunks, packed in fruit juice, drained
11 cup finely chopped green bell pepper
1 1/2 cups (9 ounces) diced Dubuque 97% fat free ham or any extra lean ham
1 1/2 cups (6 ounces) shredded Kraft reduced fat mozzarella cheese.

Preheat over to 425 degrees. Spray a rimmed 9 by 13 inch baking sheet with butter flavored cooking spray. Unroll crescent rolls and pat into pan, being sure to seal perforations. Evenly sprinkle pineapple, green pepper and ham over cruet. Sprinkle mozzarella cheese evenly over top. Bake for 10 minutes or until cheese melts. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 3/4 Pr, 1 Br, 1/2 Fr, 1/4 Ve
**********
213 Calories, 9 gm Fa 14 gm Pr, 19 gm Ca, 603 mg So, 148 mg Cl, 1 gm Fi
**********
DIABETIC:
2 Mt, 1 St, 1/2 Ft

Healthy Exchanges Newsletter, Vol IX, Issue 2 - February 2000, pg 4
Joanna M Lund


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3/6/11 2:14 P

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Eggnog - moved


Edited by: ANNINSD at: 3/8/2011 (12:44)
Ann in San Diego


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3/6/11 2:11 P

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Sue's Jelled "Cranberry Sauce"

Sue Heavens, Hanover Pk, IL, shares a delightfully refreshing way to make your own cranberry sauce that has all the flavor and none of the sugar that a typical purchased cranberry sauce has.

1 (4 serving) package JELL-O sugar free cranberry gelatin
1 cup boiling water
1 cup unsweetened applesauce

In a medium bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Let set for about 15 minutes. Stir in applesauce. Pour into a clean 15-ounce can. Refrigerate overnight. When ready to serve, run a can opener around the bottom of the can, but leave the lid in place. Run a little hot water over the can until gelatin releases. Push it out onto a plate using the lid. Cut into 8 slices.

Serves 8 - Each serving equals:
HE: 1/4 Fr, 5 OC
**********
12 Calories, 0 gm Fa, 0 gm Pr, 3 gm Ca, 3 mg So, 0 mg Cl, 0 gm Fi
**********
DIABETIC: Free Food

Healthy Exchanges Newsletter, Vol VIII, Issue 11 - November 1999, pg 5
Joanna M Lund

Heather says ssooooooo good. Ann says, I wonder if they make s/f cranberry Jello any more.

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3/6/11 2:03 P

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Bacon and Tomato Sandwiches

Unusual-but unusually good. Don't pass on this one!

2/3 cup Carnation Nonfat Dry Milk Powder
3 tablespoons all purpose flour
1 1/2 cups water
2 teaspoons prepared mustard
2 teaspoons dried parsley flakes
1 1/2 cups (6 ounces) shredded Kraft reduced fat Cheddar cheese
4 slices reduced calories white bread, toasted
1 cup thinly sliced tomato
1/4 cup Hormel Bacon Bits

In a covered jar, combine dry milk powder, flour and water. Share well to blend. Pour milk mixture into a large skillet sprayed with butter flavored cooking spray. Add mustard, parsley flakes and Cheddar cheese. Mix well to combine. Cook over medium heat until mixture thickens and cheese melts, stirring often. For each sandwich, place 1 slice of toast on a plate, arrange 1/4 cup sliced tomato over toast, spoon about 1/3 cup cheese sauce over tomato, and sprinkle 1 tablespoon bacon bits over top.

Serves 4 - Each serving equals:
HE: 2 Pr, 3/4 Br, 1/2 SM, 1/2 Ve, 1/4 Sl, 5 OC
**********
252 Calories, 8 gm Fa, 21 gm Pr, 24 gm Ca, 820 mg So, 443 mg Cl, 3 gm Fi
**********
DIABETIC: 2 Mt, 1 St, 1/2 SM, 1/2 Ve

Healthy Exchanges Newsletter, Vol VIII, Issue 8, August 1999, Pg 6
Joanna M Lund


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3/6/11 1:59 P

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Bayou Jambalaya

3/4 cup onion, sliced
1/2 cup green bell pepper, chopped
1 clove garlic, minced
3 oz uncooked white rice, not instant
2 tablespoons catsup
1 3/4 cup Cajun stewed tomatoes
q cup water
4 oz cooked ham, cubed (90% lean)
4 oz medium-size shrimp, frozen or canned, rinsed and drained

In a large skillet sprayed with cooking spray, sauté onion, green pepper and garlic until onion is tender. Stir in catsup, tomatoes and water. Add rice and ham. Cover and simmer 20-25 minutes or until rice is tender. Add shrimp and simmer uncovered until shrimp is warmed through, about 2-4 minutes, stirring occasionally.

Each servings equals: 2 Protein, 1 1/2 Vegetable, 3/4 Bread, 8 Optional Calories

Healthy Exchanges Newsletter, Vol 1, Issue 2 - February 1992
Joanna M Lund


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3/6/11 1:58 P

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Mexicali Quiche

I created this while my son Tom was home from college. He loved it and requested it again before he went back to 'school food'

Serves 8

1 9" purchased unbaked pie crust
3 oz shredded Monterrey Jack cheese
3 oz shredded Cheddar cheese
1 cup frozen corn, thawed
2 oz sliced rip olives
1/2 cup sliced green onions
1 cup evaporated skim milk
1 cup Thick & Chunky salsa*
4 eggs or equivalent egg substitute
4 tablespoons reduced calorie sour cream (20 calories per tablespoon)

Preheat oven to 425 degrees. Bake pie crust for 10 minutes or until lightly browned. Remove from over and sprinkle cheeses over bottom of crust. Layer corn, olives and onions over cheese. In a small bowl combine milk, 1/2 cup salsa and eggs. Beat well with wire whisk, pour over mixture in pie crust. cover edge of crust with strip of foil. Bake for 15 minutes. Lower heat to 350 degrees and bake another 30 minutes or until knife inserted in center come out clean. Cool 10 minutes before serving. Garnish each serving with 1/2 tablespoon sour cream and 1 tablespoon salsa.

Each serving equals:
1 1/2 Protein (1/2 limited), 3/4 Bread, 1/2 Milk, 1/3 Vegetable, 1/4 Fat, 60 Optional Calories

Healthy Exchanges Newsletter Vol 1, Issue 2 - February 1992
Joanna M Lund


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3/5/11 10:07 P

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Blueberry Dew Pancakes

The secret ingredient in these irresistible treats is the fizz of the Diet Dew, which makes them lemony and light. You'll devour a stack in to time at all--just the way Cliff did!

Serves 6 (2 each)

1 cup Diet Mountain Dew
1/4 cup Yoplait plain fat-free yogurt
1 cup + 2 tablespoons fresh or frozen blueberries, thawed and well drained
1 1/2 cups Bisquick Reduced Fat Baking Mix

In a medium bowl, combine Diet Mountain Dew and yogurt. Stir in blueberries. Add baking mix. Mix gently to combine. Using a 1/4 cup measure as a guide, pour batter on a large hot skillet or griddle sprayed with butter flavored cooking spray. Brown pancakes on both sides.

Each serving equals:
HE: 1 1/3 Bread, 1/4 Fruit
**********
135 Calories, 3 gm Fat, 3 gm Protein, 24 gm Carbohydrate, 339 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Starch, 1/2 Fruit

Cooking Healthy with a Man in Mind
Joann M Lund
Pg 285


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Mushroom Bread Stuffing

1 cup chopped onion
1 cup (two 2.5 oz jars) sliced mushrooms, undrained
12 slices, reducced-calorie day old bread,
1 ( 10 3/4 oz) can Healthy Request
Cream of Mushroom Soup
1/4 cup skim milk
1 tab dried parsley flakes
1 tesp jo's Poultry seasoning

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

In a large skillet sprayed with butter flavored cooking spray, saute onion and undrained mushrooms for 5 minutes. In a large bowl, combinebread crumbs and onion mixture. Addd mushroom soup, skim milk, parsley flakes, and Jo's poultry seasoning. Mix well to combine. Spread mixture into baking dish. Bake for 30-35 minutes. Place baking dish on a wire rack and let set 2-3 minutes. Divide into 6 servins.

Serves 6- Each serving= HE: 1 Br, 2/3 Ve, 1/4 Sl, 11Oc
146 Calories, 2 gm Fa, 6gm Pr, 26gm Ca, 548 mg So, 94 mg Cl, 6 gm Fi
Diabetic: 1 1/2 St, 1/2 Ve

September Newsletter 1998


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Pecan Herb Stuffing

½ cup chopped onion
½ cup chopped celery
1/4 cup (1 ounce) chopped pecans
2 cups (one 16 ounce can) Healthy Request Chicken Broth
½ cup water
3 cups (4 ounces) unseasoned dry bread cubes
2 teaspoons Jo's Lemon Herb Pepper

Preheat oven to 350. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, saute onion, celery and pecans for 6 to 8 minutes. Stir in chicken broth and water. Bring mixture to a boil. Add bread cubes and Jo's Lemon Herb Pepper. 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 8 servings.

Serves 8

HE: 1 Br, ½ Fa, ½ Ve, 4 Oc
95 Calories, 3 gm Fa, 3 gm Pr, 14 gm Ca, 384 mg So, 7 mg Cl, 2 gm Fi
Diabetic: 1 St, ½ Fa

Hints: 1. Pepperidge Farm bread cubes work great.
2. Substitute any reputable brand for Jo�s Lemon Herb Pepper

November 2001 Newsletter page 1


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Hot Spiced Cider - moved



Edited by: ANNINSD at: 3/8/2011 (13:12)
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3/5/11 4:04 P

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Holiday Wassail Bowl - moved


Edited by: ANNINSD at: 3/8/2011 (13:15)
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Apple Butter
JoAnna Lund
Serves 8

1/2 cup unsweetened apple juice
3 1/2 cups (7 small) cored, peeled, and chopped cooking apples
1 tablespoon JO's Apple Pie Spice
1 teaspoon lemon juice
1/4 cup Splenda granular
2 tablespoons Brown Sugar Twin

In a medium saucepan, combine apple juice and apples. Cover and cook over low heat until apples become soft. Pour mixture into a blender container. Add JO's Apple Pie Spice, lemon juice, Splenda and Brown Sugar Twin. Cover and process on BLEND until mixture is smooth. Pour into storage container. Cool. When cooled, cover. Will keep up to 2 weeks in refrigerator.

Each serving equals:
HE: 1 Fruit, 4 Optional Calories
****************************************
*********************
36 Calories, 0gm Fat, 0gm Protein,
9gm Carbohydrate, 1mg Sodium, 5mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 1 Fruit

HINT: Substitute any reputable brand for JO's Apple Pie Spice.

"An Apple A Day...Cookbooklet, pg. 62"


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Easy Meatless Chili

Almost as easy as opening up a can of ready made chili to heat and definitely tastier!!!

1/4 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups (one 14 1/2 ounce can) stewed tomatoes, undrained
1 (10 3/4 ounce) can Healthy Request Tomato Soup
1 cup water
10 ounces (one 16 ounce can) red kidney beans, rinsed and drained
2 teaspoons JO's Chili Seasoning

In a large saucepan sprayed with olive oil cooking spray, brown onion and green pepper. Stir in undrained stewed tomatoes, tomato soup and water. Add kidney beans and JO's Chili Seasoning. Mix well to combine. Lower heat and simmer for 15 minutes, stirring occasionally.

HINT: Substitute any reputable brand for JO's Chili Seasoning

Serves 4 (1 1/4 cup)- Each serving equals:
HE: 1 1/4 Pr, 1 1/4 Ve, 1/2 Sl, 5 OC
**********
190 Calories, 2 gm Fa, 8 gm Pr, 35 mg Ca, 502 mg So, 44 mg Cl, 9 gm Fi
**********
DIABETIC: 1 1/2 St, 1 Mt, 1 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 4, April 2000, pg 7
Joanna M Lund



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Budget "Lobster" servers 4
From Grandma's Comfort Food Made Healthy

16 oz. white fish, cut into 4 pieces
2 cups hot water
1 tsp. salt
2 tabl. white vinegar

Place fish pieces in a large saucepan and cover with water. Add salt and vinegar. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 20 min. Carefully remove fish from saucepan and place on broiler of oven. Broil 5 - 6 min. on each side to dry fish. Light spray with butter flavored cooking spray. Serve at once.

HINT: Frozen haddock works great

Serve with lemon juice or hot melted reduced calorie margarine. If using margarine, count accordingly.

Each Serving Equals:
HE 1 1/2 protein

93 Cal, 1g fat, 21g protein, 0 carbo, 625mg sodium, 44mg calcium, 0 fiber

Diabetic: 3 meat


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Campsite Coffee Mix - moved



Edited by: ANNINSD at: 3/8/2011 (13:18)
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Grilled Cheese and Ham Sandwich

2 tabl. Kraft f/f Mayonnaise
1/2 tsp. prepared mustard
4 slices reduced calorie bread
1 (2.5 oz) pkg. Carl Buddig 90% lean ham
2 (3/4 oz) slices Kraft Reduced Fat American or Cheddar Cheese

Spray a large skillet with butter flavored cooking spray. In a small bowl, combine mayonnaise and mustard. Spread mayonnaise mixture evenly over 2 slices of bread. Top each with 1 slice cheese and remaining slice of bread. Place sandwiches in prepared skillet. Cover and brown on medium heat, about 3 min. Quickly spray tops of bread with butter flavored cooking spray and flip sandwiches over. Cover skillet again and brown until cheese is melted, about 1 - 2 minutes. Serve at once.

Serve 2 - Each serving equals:
HE 2 1/4 protein, 1 bread, 10 optional calories
194 calories, 6g fat, 17g protein, 18g carb, 907 mg sodium, 1g fiber
Diabetic: 2 meat, 1 starch

HINT: Bread browns quickly so watch closely.


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Thai Tuna Sandwiches

Cooking on the Go, pg 21

1/2 cup Kraft fat free mayonnaise
2 tablespoons Peter Pan reduced fat crunchy peanut butter
1 (6 oz) can white tuna, packed in water, drained and flaked
1 teaspoon dried onion flakes
8 slices reduced calorie wheat bread
1/2 cup finely shredded lettuce

In a medium bowl, combine mayonnaise and peanut butter. Stir in tuna and onion flakes. For each sandwich, spread 1/4 cup tuna mixture on a slice of bread. Sprinkle 2 tablespoons lettuce over filling and top with another slice of bread.

HINT: Peanut butter spreads best at room temperature.

Serves 4 - Each serving equals:

HE: 1 1/4 Pr, 1 Br, 1/2 Fa, 1/4 Ve, 1/4 Sl

267 Calories, 2 gm Fa, 19 gm Pr, 41 gm Ca, 810 mg So, 57 mg Cl, 5 gm Fi

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


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Strawberry Daiquiri moved



Edited by: ANNINSD at: 3/8/2011 (13:19)
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Family Time Peach Punch - moved



Edited by: ANNINSD at: 3/8/2011 (13:20)
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Sweet Tooth Sweeties

Now, this one put smiles on my employees' faces when they tested it for me - it definitely put one on mine, too!

1/2 cup Peter Pan Reduced Fat Peanut Butter
2 tablespoons Log Cabin Sugar Free Maple Syrup
1 cup miniature marshmallows
1/4 cup granular Splenda
3 cup (3 ounces) Rice Krispies cereal
1/4 cup (1 ounce) mini chocolate chips

In a large saucepan, combine peanut butter, maple syrup, marshmallows and Splenda. Cook over medium heat until mixture is melted, stirring constantly. Remove from heat. Stir in Rice Krispies. Add chocolate chips. Mix gently just to combine. Lightly spray hands with butter flavored cooking spray, then form mixture into 24 ( 1 1/2 inch) balls. Store in a covered container.

Serves 8 (3 each) - Each serving equals:
HE: 1 Pr, 1 Fa, 1/2 Br, 1/4 Sl, 17 OC
**********
170 Calories, 6 gm fa, 5 gm Pr, 24 gm Ca, 195 mg So, 3 mg Cl, 1 gm Fi
**********
Diabetic: 1 St, 1 Mt, 1 Fa

Healthy Exchanges Newsletter, Vol IX, Issue 12 - December 2000, pg 1
Joanna M Lund


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Skillet Barbequed Tuna

No Time to Cook, pg 29

1/2 cup chopped green bell pepper
1/2 cup chopped onion
1 (6 oz) can white tuna, packed in water, drained and flaked
1 teaspoon Worcestershire sauce
1 cup (one 8 oz can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon JO's Chili Seasoning
1 tablespoon white vinegar

In a large skillet sprayed with butter flavored cooking spray, sauté green pepper and onion until tender, about 5 minutes. Add tuna, Worcestershire sauce, tomato sauce, Brown Sugar Twin, JO's Chili Seasoning and vinegar. Mix well to combine. Lower heat and simmer 10 minutes, stirring occasionally.

Serves 4 (1/3 cup) - Each serving equals:
HE: 1 1/2 Ve, 3/4 Pr

80 Calories, 0 gm Fa, 12 gm Pr, 8 gm Ca, 564 mg So, 1 gm Fi

Diabetic: 1 1/2 Mt, 1 Ve

HINT: 1. Tastes almost like BBQ Pork
2. Substitute any reputable brand for JO's Chili Seasoning


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Grilled Salmon Patties with Dilled Mushroom Sauce

I Got the Machine . . Now What Do I Cook?, Pg 34

1 (14 3/4 oz) can pink salmon, drained, boned and flaked
1/2 cup + 1 tablespoon (2 1/4 oz) dried fine bread crumbs
1 teaspoons dried onion flakes
1/2 cup Land O Lakes no fat sour cream*
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/4 cup fat free milk
1 teaspoon JO's Dill Seasoning

Plug in and spray both sides of a George Foreman grill with butter flavored cooking spray. In a large bowl, combine salmon, bread crumbs, onion flakes and 2 tablespoons sour cream. Using a 1/3 cup measuring cup as a guide, form into 6 patties. Evenly arrange patties on a prepared grill. Close lid and grill for 5 to 6 1/2 minutes or until patties are browned. Meanwhile, in a medium saucepan, combine mushroom soup, milk and remaining 6 tablespoons sour cream and JO's Dill Seasoning. Cook over medium heat until salmon patties are browned, stirring often. When serving, place 1 patty on a plate and spoon a full 1/4 cup sauce mixture over top.

HINT: While not as flavorful, dill weed may be substituted for JO's Dill Seasoning.

Serves 6 - Each serving equals:

HE: 2 Pr, 1/2 Br, 1/2 Sl, 12 OC
186 Calories, 6 gm Fa, 17 gm Pr, 16 gm Ca, 706 mg So, 257 mg Cl, 0 gm Fi
Diabetic: 2 1/2 Mt, 1 St/Ca


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Keeslee's Uptown Chocolate and Raspberry Cocoa - moved



Edited by: ANNINSD at: 3/8/2011 (13:22)
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"Champagne" Fizz - mived



Edited by: ANNINSD at: 3/8/2011 (13:21)
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Apple Orchard Lemonade moved



Edited by: ANNINSD at: 3/8/2011 (13:23)
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Cheese Corn Griddle Cakes
Cooking With Kids in Mind page 81

Instead of the same old pancakes you've been serving for years, ignite those teen taste buds with this luscious breakfast option. Aren't we lucky it's so easy to make healthy versions of old-time goodies?
Serves 6

1/2 cup yellow cornmeal
3/4 cup Bisquick Reduced Fat Baking Mix
2 tablespoons Sugar Twin or Sprinkle Sweet
1 egg or equivalent in egg substitute
1 tablespoon vegetable oil
2/3 cup skim milk
Full 1/2 cup (2 1/4 oz) shredded Kraft reduced-fat Cheddar cheese

In a medium bowl, combine cornmeal, baking mix, and Sugar Twin. Add egg, oil, and skim milk. Mix gently just until combined. Fold in Cheddar cheese. Using a 1/4-cup measuring cup as a guide, pour batter onto a hot griddle or skillet sprayed with butter-flavored cooking spray. Lightly brown on both side. Serve at once.

Hint: Good served with Cary's Sugar Free Maple Syrup.

Each serving equals:

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

252 Calories, 4 gm Fat, 13 gm Protein, 41 gm Carbohydrate, 925 mg Sodium, 342 mg Calcium, 6 gr Fiber

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


Edited by: ANNINSD at: 3/2/2011 (19:52)
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HAM AND CHEESE PINWHEELS
JOANNA LUND Monthly Food Newsletter (December 1992)

Serves 8 (2 each)

1 (8-ounce) can Pillsbury refrigerated crescent rolls
1 (2.5 ounce) package Carl Buddig lean sliced ham
4 (3/4-ounce) slices Kraft reduced-fat American cheese

Preheat oven to 375 degrees. Spray a cookie sheet with butter-flavored cooking spray. Separate dough into 4 rectangles. Divide ham slices into 4 bundles. Place a bundle of ham and 1 slice of cheese on each rectangle. Roll each rectangle as for cinnamon rolls. Cut each into 4 pieces. Place pieces on prepared cookie sheet. Bake for 8 to 10 minutes or until golden brown. Remove from oven and lightly spray tops with butter-flavored cooking spray. Place cookie sheet on a wire rack and let set for 5 minutes.

Each serving equals:

HE: 1 Bread, 3/4 Protein, 4 Optional Calories

123 Calories, 7 gm Fat, 4 gm Protein, 11 gm Carbohydrate, 340 mg Sodium, 0 gm Fiber

DIABETIC: 1 Starch, 1/2 Meat, 1/2 Fat


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Gringo Nachos
Joanna Lund
KWQC-TV6 1/03/2000
Serves 4

10 ounces (one 16-ounce can) pinto beans, rinsed and drained
1 teaspoon chili seasoning
1/2 cup chunky salsa (mild, medium, or hot)
24 oven-baked corn tortilla chips
1 cup peeled and chopped fresh tomato
1/2 cup thinly sliced pickled jalapeño chilies (optional)
1 cup + 2 tablespoons (4-1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 400 degrees. In a medium saucepan, mash pinto beans with a fork. Stir in chili seasoning and salsa. Cook over medium heat until mixture is hot, stirring often. Remove from heat. Spoon 1 full tablespoon bean mixture on top of each tortilla chip and arrange chips in a single layer on a large baking sheet. Evenly sprinkle tomato and chilies over chips. Sprinkle Cheddar cheese evenly over top. Bake for 3 to 5 minutes. Divide into 4 servings. Serve hot.

Each serving equals:
HE: 2-3/4 Protein, 1 Bread, 1 Vegetable
206 Calories, 6 gm Fat, 13 gm Protein, 25 gm Carbohydrate, 836 mg Sodium, 268 mg Calcium, 5 gm Fiber
DIABETIC: 2 Meat, 1 Starch, 1 Vegetable


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Peanut Butter Popcorn Treats
Joanna Lund
KWQC-TV6 06/18/2003


Serves 9

9 cups air-popped popcorn
1/4 cup + 2 tablespoons reduced-fat peanut butter
2 tablespoons I Can't Believe It's Not Butter! Light Margarine

Preheat oven to 375 degrees. Place popped popcorn in a very large bowl. In a small saucepan, melt peanut butter and margarine over low heat, stirring constantly until smooth. Drizzle melted mixture over popcorn. Mix well to coat. Spray large baking sheet or jelly roll pan with butter-flavored cooking spray. Evenly spread popcorn mixture in pan. Bake for 4 to 6 minutes, stirring every 2 minutes.

HINT: Usually a full 1/2 cup unpopped corn makes about 9 cups popped popcorn, if prepared in an air popper.

Each serving equals:
HE: 1 Fat, 2/3 Protein, 1/3 Bread
101 Calories, 5gm Fat, 4gm Protein, 10gm Carbohydrate, 89mg Sodium, 6mg Calcium, 2gm Fiber
DIABETIC EXCHANGES: 1 Fat, 1/2 Meat, 1/2 Starch



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Grilled Banana S'mores
Joanna Lund
07/04/2001


12 (2-1/2 inch) graham cracker squares, made into coarse crumbs
3 cups (3 medium) sliced bananas
1/4 cup (1 ounce) mini chocolate chips
1/2 cup (1 ounce) miniature marshmallows

Cut 6 (18-inch) pieces of heavy duty aluminum foil. Evenly layer graham cracker pieces and bananas in center of each piece of foil. Sprinkle chocolate chips and marshmallows evenly over top. Wrap and double seal each bundle. Cook over a low grill for 2 to 3 minutes, turning once.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Serves 6 - Each serving equals:
HE: 1 Fruit, 2/3 Bread, 1/4 Slider, 13 Optional Calories
138 Calories, 2 gm Fat, 1 gm Protein, 29 gm Carbohydrate, 48 mg Sodium, 6 mg Calcium, 2 gm Fiber
DIABETIC: 1 Fruit, 1 Starch/Carbohydrate




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SOUTHWEST SNACK MIX - JOANNA LUND
KWQC-TV6 08/29/2005

9 cups air-popped popcorn
1 tablespoon JO's Taco Seasoning or any taco seasoning
1 tablespoon Splenda Granular
1 cup dry roasted peanuts
2 cups Frito-Lay Baked Tostitos Tortilla Chips, broken into large pieces

Place popcorn in a very large bowl. Lightly spray with butter-flavored cooking spray. Sprinkle JO's Taco Seasoning and Splenda lightly over popcorn. Toss gently to coat. Add peanuts and corn chips. Mix gently to combine. Store in an airtight container.

HINT: Usually 6 tablespoons unpopped popcorn makes about 9 cups popped popcorn, if prepared in an air popper.

Serves 12 (1 cup) - Each serving equals:
HE: 1/2 Br, 1/3 Pr, 1/2 Fa
114 Calories, 6g Fa, 4g Pr, 11g Ca, 62mg So, 17mg Cl, 2g Fi
Diabetic Exchanges: 1 St, 1 Fa



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Crunchy Trail Mix (1)
Source: Cooking Healthy Across America, p. 221
Author: JoAnna Lund
Servings: 8
Yield: 4 cups

Ingredients:
1/2 cup chopped dry-roasted peanuts (2 ounces)
1/2 cup raisins
2/3 cup chopped dried apricots (3 ounces)
3 cups Wheat Chex (4-1/2 ounces)

Instructions:
In a large bowl, combine peanuts, raisins, and apricots. Stir in Wheat Chex.
Store in an airtight container.

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

Notes:
Each 1/2 cup serving equals:
HE 1 fruit, 3/4 bread, 1/2 fat, 1/4 protein
152 cal, 4 gm fat, 4 gm prot, 25 gm carb, 166 mg sod, 18 mg calcium, 3 g fib
Diabetic: 1 fruit, 1 fat, 1/2 starch
---


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Jo's Trail Mix

Serves 8 (3/4 cup)

1 cup (3/4 oz) cheerios
1/2 cup (3/4 oz.) wheat chex
2 2/3 cups (2 1/4 oz.) rice chex
1 cup (3/4 oz) corn chex
6 (2 1/2 inch) graham crackers, coarsely broken
1/2 cup raisins
1/2 cup (3 oz.) chopped dried apricots
1/4 cup (1 oz.) chopped pecans
1/2 tsp. apple pie spice
2 tablespoons sugar twin or sprinkle sweet

In a large bowl, combine cereals and graham crackers.
Stir in raisins, apricots and pecans. In a small bowl,
combine apple pie spice and sugar twin. Add mixture
to cereal. Mix gently to combine. Place in an airtight
container to store. Shake well before serving.

Hint: To plump up raisins and apricots without
"cooking" place in a glass measuring cup and
microwave on high for 20 seconds.

Each serving:
HE 1 bread, 1 fruit, 1/2 fat, 2 opt. calories
171 calories, 3 g fat, 3 g protein, 33 g carb,
183 mg sodium, 2 g fiber

Diabetic: 1 starch, 1 fruit, 1/2 fat


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Bloody Mary - moved


Edited by: ANNINSD at: 3/8/2011 (13:26)
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JO's Chocolate Milk Beverage Mix - moved



Edited by: ANNINSD at: 3/8/2011 (13:29)
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Hot Citrus Cider - moved


Edited by: ANNINSD at: 3/8/2011 (13:31)
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Cape Cod Cooler - moved

Edited by: ANNINSD at: 3/8/2011 (13:33)
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Holiday Wassail Bowl - moved




Edited by: ANNINSD at: 3/8/2011 (13:34)
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Spring Lemonade - moved


Edited by: ANNINSD at: 3/8/2011 (13:35)
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Spiced Mocha Mix - moved


Edited by: ANNINSD at: 3/8/2011 (13:37)
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White House Punch - moved


Edited by: ANNINSD at: 3/8/2011 (13:38)
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Lemon Berry Shake - moved



Edited by: ANNINSD at: 3/8/2011 (13:39)
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Strawberry Lemonade -moved


Edited by: ANNINSD at: 3/8/2011 (13:40)
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Freezer Breakfast Bar -- with or without Raisins

Recipe By :JoJo---Tex.
Serving Size : 1 Preparation Time :0:00
Categories : Breakfast Snack


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup oatmeal -- uncooked
1 whole JO's Chocolate Milke Beverage Mix -- or purchased cocoa mix
1 tablespoon peanut butter -- chunky preferred
2 packages Splenda, in packets -- or to taste
hot water -- enoung to form a stiff batter -- one spoonful at a time
2 tablespoons raisins, seedless -- optional

Roll into a tootsie roll shape, wrap in wax paper or foil, freeze for
an hour or two or overnight. Take from freezer and peel like a banana
as you eat it frozen. Yummy and ooohhh so satisfying!
Yes, you can eat it all! Serves 1.


Without raisins:
Each serving equals:
1 bread, 1 milk, 1 protein, 1 fat
5.8 Points
288 cal, 10 g fat, 4 g fiber, 16 g prot, 37 g carb, 200 mg sod,
297 mg calc


With raisins:
Each serving equals:
1 bread, 1 milk, 1 protein, 1 fat, 1 fruit
6.9 Points (figured for Winning Points -- with max. 4 gram fiber)
342 cal, 10 g fat, 5 g fiber, 16 g prot, 51 g carb, 202 mg sod,
306 mg calc

Source:
"www.healthyexchanges.com"

- - - - - - - - - - - - - - - - - - -

Per Serving: 342 Calories; 10g Fat (25.4% calories from fat);
16g Protein; 51g Carbohydrate; 5g
Dietary Fiber; 4mg Cholesterol; 202mg Sodium.


Nutr. Assoc. : 0 0 0 0 0 0


* Exported from MasterCook *

JO's Chocolate Milke Beverage Mix

Recipe By :JoAnna Lund
Serving Size : 1 Preparation Time :0:00
Categories : Beverage Cooking Ingredient


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup Carnation Nonfat Dry Milk Powder
2 teaspoons unsweetened cocoa powder
4 1/2 packets Splenda, in packets -- or other

In a small bowl, comgine dry milk powder and cocoa. Add sugar
substitute. Mix well to combine.
Serves 1.
Equals an individual packet of purchased beverage mix.


Each serving equals:
HE: 1 Milk, 6 Opt. Cal.
1.9 Points
104 cal, 0 g fat, 1g fiber, 8 g prot, 18 g carb, 133 mg sod,
280 mg calc

DIABETIC: 1 Skim Milk

Source:
"The Strong Bones Healthy Exchanges Cookbook, p. 80"

- - - - - - - - - - - - - - - - - - -

Per Serving: 107 Calories; 1g Fat (5.2% calories from fat); 9g Protein; 18g Carbohydrate; 1g
Dietary Fiber; 4mg Cholesterol; 124mg Sodium.


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DENVER BREAKFAST PITA POCKETS -

1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
3 eggs, beaten, or equivalent in egg substitute
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
1/3 cup (1-1/2 ouncs) shredded Kraft reduced-fat Cheddar cheese
2 pita bread rounds, halved

In a large skillet sprayed with butter-flavored cooking spray, saute
onion, green pepper, and ham for 5 minutes. Add eggs and Jo's Lemon
Herb Pepper. Mix gently to combine. Continue cooking until eggs are
set, stirring often. Stir in Cheddar cheese. For each serving, spoon
a scant 1/2 cup egg mixture into a pita half. Serve at once.

Serves 4 - Each serving equals:
HE: 1-3/4 Protein, 1 Bread, 1/4 Vegetable
186 Calories, 6g Fat, 14g Protein, 19g Carbohydrate, 535mg Sodium,
117mg Calcium, 1g Fiber

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

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

by JOANNA LUND
May 2000 Newsletter pg 9
06/05/2003



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Breakfast Hash Pizza........4 Points
Recipe By : JoAnna Lund's Healthy Exchanges
Serving Size : 8 Preparation Time :0:00
Categories : Breakfasts And Brunches
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
8 ounces ground 90 percent lean turkey or beef
2 teaspoons JO's Sausage Seasoning
3 cups shredded loose-packed frozen potatoes -- (10 ounces)
1 cup plus 2 tablespoons Bisquick Reduced Fat
Baking Mix
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/4 cup hot water
1 cup plus 2 tablespoons (4 1/2 ounces)
shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 450 degrees. Spray a 12-inch pizza pan with butter-flavored
cooking spray. In a large skillet sprayed with butter-flavored cooking spray,
combine meat and JO's Sausage Seasoning. Stir in potatoes. Cook over medium heat
for 8 to 10 minutes or until browned. Meanwhile, in a large bowl, combine baking
mix, onion flakes, parsley flakes and water. Mix well until a dough forms. Pat
dough into prepared pizza pan. Evenly sprinkle sausage mixture over crust.
Sprinkle cheese evenly over top. Bake for 12 to 15 minutes or until the crust is
golden brown. Place pizza pan on a wire rack and let set for 5 minutes. Divide
into 8 pieces.
Serves 8.

Each serving equals: 170 calories, 6 grams fat, 11 grams protein, 18 grams
carbohydrates, 356 milligrams sodium, 122 milligrams calcium and 1 gram fiber.
Hints: 1. 1 teaspoon poultry seasoning, 1/2 teaspoon ground sage and 1/2
teaspoon garlic powder may be used in place of JO's Sausage Seasoning.
2. Mr. Deli's frozen shredded potatoes are a good choice or raw shredded
potatoes may be used in place of frozen potatoes.
3. Pat dough with waxed paper to form crust.
Source:
"newspaper archives 1999"



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Breakfast Casserole

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Breakfast Starters

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 slices reduced-calorie white bread -- diced
1 cup extra lean ham -- (6 ounces)
2 1/2 ounces sliced mushrooms -- (2.5-ounce jar) drained
1/4 cup diced onion
1/4 cup diced green bell pepper
3/4 cup shredded Kraft reduced-fat Cheddar cheese -- (3 ounces)
1 cup Egg Beaters(r) 99% egg substitute -- or 4 eggs
12 fluid ounces Carnation Evaporated Fat Free Milk
1/4 teaspoon lemon pepper

Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Place half of diced bread on bottom of dish.
Layer ham, mushrooms, onion, green pepper, and cheese over bread. Place remaining bread on top. In a medium
bowl, beat eggs with a wire whisk. Add evaporated milk and JO's Lemon Herb Pepper. Mix well to combine. Pour
egg mixture over bread. Cover and refrigerate overnight. Bake for 45 minutes at 350 degrees. Uncover and bake an
additional 10 minutes. Place baking dish on a wire rack and let set for 10 minutes. Divide into 6 servings.

Description:
"This is a great solution for breakfast for a crowd, so that you're
not stuck at the stove frying up eggs for everyone. By stirring up one
or two of these rich casseroles, you'll be able to enjoy sitting with
your company instead of feeling like Cinderella in the kitchen."
Source:
"Grandma's Comfort Food - Made Healthy p.183"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 167 Calories; 3g Fat (14.7% calories from fat); 17g Protein; 20g
Carbohydrate; trace Dietary Fiber; 16mg Cholesterol; 685mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat.

NOTES :
Each serving equals:
HE: 2 Protein, 1/2 Bread, 1/2 Fat Free Milk, 1/3 Vegetable
219 Calories, 7 gm Fat, 20 gm Protein, 19 gm Carbohydrate, 645 mg Sodium,
315 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 Starch/Carbohydrate

The difference between MC's nutritional information and JoAnna's is that I calculated using Egg Beaters as I limit
eggs.

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Biscuit Brunch Boats

1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits
5 eggs or equivalent in egg substitute
1/2 cup skim milk
1/4 teaspoon JO's Lemon Herb Pepper
2 tablespoons Hormel Bacon Bits
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom soup
Full 1/2 cup (2 1/4 ounces) shredded Kraft reduced-fat Cheddar cheese
1 teaspoon dried parsley flakes

Preheat oven to 375 degrees. Pat biscuits into 10 muffin cups sprayed with butter-flavored cooking spray. In a 4-cup glass measure, combine eggs, 2 tablespoons skim milk, JO's Lemon Herb Pepper and Bacon Bits. Mix well. Evenly spoon mixture into biscuit "boats." Bake 15 minutes or until eggs are set. Meanwhile, in a medium saucepan, combine mushroom soup, remaining 6 tablespoons skim milk, Cheddar cheese and parsley flakes. Cook over medium-low heat until cheese is melted and "boats" are done. For each serving, place 2 "boats" on a plate and spoon about 1/3 cup cheese sauce over top.
Serves 5.

Each serving equals: 266 calories, 10 grams fat, 16 grams protein, 28 grams carbohydrates, 913 milligrams sodium and 2 grams fiber.

Hint: 1. Substitute any reputable brand for JO's Lemon Herb Pepper. 2. Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.


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Dixie Grits Casserole serves 6
From Cooking Healthy Across America

3 cups hot water
1 cup quick cooking gits
1 1/2 cups (6 oz) shredded Kraft reduced fat Cheddar cheese
2 tabl. reduced calorie margarine
1/4 tsp. dried minced garlic
1/4 tsp. Tabasco sauce
2 eggs or equivalent in egg substitute
1/4 cup skim milk

Prehat oven to 350 degrees. Spray 8 x 8 baking dish but butter flavored cooking spray. In a large saucepan, bring water to a boil. Slowly stir grits into boiling water. Lower heat and simmer for 6 min., stirring often. Remove saucepan from heat and fold in Cheddar cheese. Stir in margarine, garlic and Tabasco sauce. In a small bowl. combine eggs and skim milk. Add milk mixture to grits mixture. Mix well to combine. Spread mixture into prepared baking dish. Bake for 55 - 60 min. or until golden brown. Place baking dish on wire rack and let set for 10 min. Divide into 6 servings.

Each serving equals:
HE: 1 2/3 protein (1/3 limited), 1 bread, 1/2 fat, 4 optional calories

225 calories, 9g fat, 14g protein, 22g carbo, 73 mg sodiium, 250mg calcium, 1g fiber

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


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Hoppin' John
JoAnna Lund

More than one Southern chef has laid claim to the title of the true Hoppin' John, and there's even a restaurant in the Carolinas by that name. Some say he was a plantation cook with a lame leg, and another story calls any Hoppin' John leftovers "Skipping Jenny" after his skipping wife. But whoever the creator was behind this tangy blend of bacon, rice and black-eyed peas, he surely deserves a place in cookbook heaven!
Serves 4 (3/4 cup)

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

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

Each serving equals:
HE: 1 1/4 Protein, 1/2 Bread, 1/2 Vegetable, 1/4 Slider, 5 Optional Calories

146 Calories, 2 gm Fat, 8 gm Protein, 24 gm Carbohrdrate, 466 mg Sodium, 26 mg Calcium, 3 gm Fiber

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


Cooking Healthy Across America page 116


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Orange Cranberry Relish serves 6 (1/3 cup)
From Cooking Healthy Across America

1 (4 serv.) pkg. Jello s/f cranberry gelatin
1/2 cup unsweetened orange juice
1/2 cup water
3 cups fresh or frozen cranberries

In a medium saucepan, combine dry gelatin, orange juice and water. Stir in cranberries. Cook over medium heat for 8 - 1 min. or until cranberries soften, stirring often. Place saucepan on a wire rack and let set for 10 - 15 min., stirring occasionally. Spoon mixture in a bowl and refrigerate for at least 30 min. Gently stir again just before serving.

Each serving equals:
HE: 2/3 fruit, 7 optional calories

32 calories, 0 fat, 0 protein, 8g carbo, 4mg sodium, 5 mg calcium, 2g fat

Diabetic: 1 fruit


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Tex-Mex Munch Mix serves 4 (1 1/2 cups)
From Cooking Healthy Across America

6 cups warm air popped popcorn
I Can't Believe Its Not butter Spray
1 tabl. chili seasoning
3/4 cup (3 oz) shredded Kraft reduced fat cheddar cheese

In a very large bowl, lightly coat popcorn with I Can't Belive It's Not butter Spray. Add chili seasoning. Mix well to combine. Stir in Cheddar cheese. Store leftovers in an airtight container.

HINT: four tabl. unpopped popcon unusally make about 6 cups popped popcorn, if prepared in an air popper.

Each serving equals:
HE: 1 protein, 1/2 bread

104 cal, 4g fat, 7g protein, 10g carbo, 170mg sodium, 141mg calcium, 2g fiber

Diabetic: 1 meat, 1/2 starch


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Mushroom Scrambled Eggs
Here's a sinfully rich way to serve up scrambled eggs, and once you've stocked your pantry with items like the canned soup and jars of mushrooms, you can whip this recipe up at a moment's notice.
Serves 4 (3/4 cup)

1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
8 eggs, slightly beaten, or equivalent in egg substitute
1/8 teaspoon lemon pepper
1 (2.5-ounce) jar sliced mushrooms, drained

In a large bowl, combine mushroom soup, eggs, and lemon pepper. Stir in mushrooms. Pour egg mixture into a large skillet sprayed with butter-flavored cooking spray. Cook over low heat until eggs are set, stirring occasionally.

Each serving equals:
Healthy Exchanges: 2 Protein. 1/4 Vegetable. 1/2 Slider. 1 Optional Calorie.

182 Calories. 10 gm Fat. 14 gm Protein. 9 gm Carbohydrate. 503 mg Sodium. 112 mg Calcium. 0 gm Fiber

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

Open Road Cookbook: A Healthy Exchanges Cookbook


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Hacienda Eggs
Here's my version of that Mexican classic, huevos rancheros - a fiesta of flavors that gets your day off to a great start! Even if you love spicy food, experiment to discover whether you still "like it hot" first thing in the morning!
Serves 4

4 slices reduced-calorie bread, toasted and cubed
4 eggs or equivalent in egg substitute
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese
1/2 cup chunky salsa (mild, medium, or hot)
1/4 cup Land O Lakes no-fat sour cream

In a medium bowl, combine eggs and JO's Lemon Herb Pepper using a wire whisk. Place toast cubes in a large skillet sprayed with butter-flavored cooking spray. Pour eggs over toast. Cook over medium heat until eggs begin to set, stirring occasionally. Sprinkle Cheddar cheese evenly over the top. Cover, remove from heat, and let set for 2 to 3 minutes or until cheese melts. Cut into 4 servings. When serving, top each piece with 2 tablespoons salsa and 1 tablespoon sour cream.

Each serving equals:
HE: 1 1/2 Protein, 1/2 Bread, 1/4 Vegetable, 15 Optional Calories

163 Calories, 7 gm Fat, 12 gm Protein, 13 gm Carbohydrate, 394 mg Sodium,
165 mg Calcium, 3 gm Fiber

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



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SCRAMBLED EGGS CREOLE
A really easy way to enjoy “restaurant” style eggs at home!

½ cup chopped green bell pepper
½ cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/4 cup water
1 teaspoon white distilled vinegar
6 eggs or equivalent in egg substitute
2 tablespoons fat-free milk
1 teaspoon dried parsley flakes

In a medium saucepan sprayed with butter-flavored cooking
spray, saute green pepper and onion for 5 minutes. Stir in
tomato soup, water, and vinegar. Lower heat and simmer
while preparing scrambled eggs, stirring occasionally.
Meanwhile, in a medium bowl, combine eggs, milk, and parsley
flakes. Mix with a fork until fluffy. Pour egg mixture into a
large skillet sprayed with butter-flavored cooking spray, and
cook for 6 to 8 minutes or until eggs are set, scrambling often
with a fork. For each serving, place about ½ cup egg mixture
on a plate and spoon a full 1/3 cup sauce mixture over top.

Serves 4 - Each serving equals:

HE: 1 1/2 Pr, 1/2 Ve, 1/2 Sl, 18 OC

176 Calories, 8g Fa, 11g Pr, 15g Ca, 382mg So, 52mg Cl, 1g Fi

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

Healthy Exchanges Newsletter Jan 2002


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Creamy Scrambled Eggs with Franks
"Eating Healthy With the Kids in Mind" by JoAnna Lund

serves 4 (3/4 cup)

8 ounces 97% fat free franks, diced
6 eggs or substitute
1/2 tsp lemon pepper
1 teaspoon dried parsley flakes
1/2 cup fat free sour cream

In a skillet, spray with butter flavored spray, sautee franks for 3 - 4
minutes. Lower heat. In a medium bowl, combine eggs, and seasonings. Pour
into
the skillet with the eggs. Turn down heat, add sour cream. Continue cooking
slowely till the eggs are set.

152 cals., 8 gm fat, 14 gm protein, 6 gm carb, 460 mg sodium, 54 mg calcium,
0gm fiber

WW Points: 4




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TOMATO, BASIL, AND PEA QUICHE
AUGUST, 1998-NEWSLETTER, PAGE 4
SERVES 8, NOT FREEZABLE
********************************

1 Pillsbury refrigerated unbaked 9" piecrust
2/3 cup carnation nonfat dry milk powder
2/3 cup water
2 eggs beaten, or equivalent in egg substitute

2 teaspoons dried onion flakes
1 1/2 teaspoons dried basil
1 cup stewed tomatoes, chopped and undrained
1 cup frozen peas, thawed
2 ( 3/4 ounce) slices Kraft reduced fat swiss cheese, shredded (I USED 1 1/2 OUNCES OF REDUCED FAT SHREDDED SWISS CHEESE)

Preheat oven to 375°.

Place piecrust in a 9" pie plate and flute edges. ( OR USE THE FROZEN PIE CRUST WHICH IS FLUTED ALREADY) Prick sides and bottom with tines of a fork. Bake for 5 minutes.

In a large bowl, combine dry milk powder and water. Stir in eggs, onion flakes, and basil. Add undrained stewed tomatoes, peas and swiss cheese. Mix well to combine.

Pour mixture into partially baked piecrust. Continue baking for 50 to 60 minutes or until filling is set and top is golden. Place pie plate on a wire rack and let set for 5 minutes. Cut into 8 servings.
****************************************
********************

SERVES 8--- EACH SERVING EQUALS:

HE: 3/4 BR...1/2 PR (1/4 LIMITED)...1/4SM...1/4 VE...1/2 SL...10 OC
****************************************
********************
189 CALORIES...9 GM FA...6 GM PR...21 GM CA...320 MG SO...96 MG CL...1 GM FI
****************************************
********************
DIABETIC: 1 ST...1 FA...1/2 MT
****************************************
********************

Hint: thaw peas by placing in a colander and rinsing under hot water for one minute.


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Rita's Baked Omelet
JOANNA LUND
KWQC-TV6 08/29/2005


4 eggs, beaten, or equivalent in egg substitute
1 cup fat-free milk
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
1 full cup diced Dubuque 97% fat-free ham or any extra-lean ham
1/4 cup chopped green bell pepper
1/4 cup chopped onion
3/4 cup shredded Kraft reduced-fat Cheddar cheese
14 small fat-free saltine crackers, made into crumbs

Preheat oven to 325 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a large bowl, combine eggs, milk, and JO's Lemon Herb Pepper. Stir in ham, green pepper, and onion. Add Cheddar cheese and soda cracker crumbs. Mix well to combine. Pour mixture into prepared baking dish. Bake for 40 to 45 minutes or until center feels firm to touch. Place baking dish on a wire rack and let set for 2 to 3 minutes. Divide into 4 servings.

HINT: A self-seal sandwich bag works great for crushing crackers.

Serves 4 - Each serving equals:
HE: 3 Pr, 1/2 Br, 1/4 FFM, 1/4 Ve
242 Calories, 10g Fa, 23g Pr, 15g Ca, 751mg So, 259mg Cl, 0g Fi
Diabetic Exchanges: 3 Mt, 1 St/Ca


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Bacon Crunch Deviled Eggs
Cooking Healthy with a Man in Mind, pg 296

4 hard-boiled eggs
3 T Kraft f/f mayo
1 t Worcestershire sauce
1/4 t celery seed
1 t dried onion flakes
1 t dried parsley flakes
1 T Hormel Bacon Bits

Cut eggs in half lengthwise and remove yolks. Place yolks in a medium bowl and mash well using a fork. Add mayo, Worcestershire, celery seed, onion flakes, parsley flakes and bacon bits. Mix well to combine. Refill egg white halves by spooning a full 1 tablespoon yolk mixture into each. cover and refrigerate at least 30 minutes

HE 1 Protein (limited) 14 OC
81 Calories, 5g Fat, 7g Protein, 2g Carbs, 162mg Sodium
DIABETIC 1 Meat



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Breakfast Tarts

1 (.5 oz) can Pillsbury refrigerated buttermilk biscuits
1 full cup (6 oz) finely chopped 97% fat free ham
1/3 cup (1 1/2 oz) shredded Kraft reduced fat cheddar cheese
4 eggs or equivalent in egg substitute
2 T skim milk
1/2 tsp lemon pepper
1 tsp dried parsley

Preheat oven to 400. Spray 10 wells of a 12 hole muffin pan with
cooking spray. Separate biscuits and place each biscuit into a
muffin cup, pressing dough up sides to edge of cup. Evenly divide
ham and cheese among the cups. In a med bowl combine eggs,
milk and seasonings. Spoon mixture evenly over top. Bake for
10-15 min or until centers are firm. Place muffin pan on a wire
rack and let set for 2-3 min. Serve at once.
5 SERVINGS OF 2 EACH

Exchanges: 2 meat and 1 1/2 starch
Page 90 "Cooking Healthy with the Kids in Mind"

224 cal. 8 gm. fat, 16 gm. prot., 22 gm carbs, 775 mg sodium,
82 mg calcium, 2 gm. fiber
HE: 2 prot., 1 1/2 bread, 3 optional cal.
WW POINTS: 5



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Cranberry Holiday Spritz - moved




Edited by: ANNINSD at: 3/8/2011 (14:08)
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Rice Pizza serves 6
From The Diabetic's H E Cookbook

3 cups cooked rice
2 eggs, beaten or equivalent in egg substitute
3/4 cups (3 oz) shredded Kraft reduced fat mozzarella cheese (divided)
8 oz. gr. 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cup (one 15 oz can) Hunt's chunky tomato sauce
2 tsp. Italian seasoning
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese

Preheat oven to 450 degrees. Spray a 12 inch pizza pan with olive flavored cooking spray. In a medium bowl, combine rice, eggs and 1/4 cup mozzarella cheese. Mix well to comgine. Spread rice mixture evenly on prepared pizza pan. Bake 20 min. Meanwhile in a large skillet sprayed with olive flavored cooking spray, brown meat, onion and green papper. Remove from heat and set aside. In a small bowl, combine tomato sauce and Italian seasoning. Spread sauce mixture evenly over baked crust. top with meat mixture. Evenly sprinkle Parmesan cheese and remaining 1/2 cup mozzarella cheese over top. Bake additional 10 - 15 min. Place pan on a wire rack and let set 5 min. Cut into 6 pieces.

HINT: 2 cups uncooked rice usually cook to about 3 cups.

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

227 calories, 7g fat, 17g protein, 24g carbo, 719mg sodium, 1g fiber

HE: 2 protein, (1/3 limited), 1 1/2 veg, 1 bread



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2/19/11 5:17 P

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Jiffy Eggs Benedict serves 4
From Healthy Eachange Cookbook

1 (10 3/4 oz) can Campbell's healthy request cream of mushroom soup
1 tabl. dried parsley flakes
4 (1 1/2 oz) slices Dubuque 97% f/f or other extra lean ham
2 English Muffins, split, toasted and lightly sprayed with butter flavored cooking spray
4 eggs, poached

In a medium saucepan, combine mushroom sour and parsley flakes. Simmer over low heat while browningham. In a large skillet sprayed with butter flavored cooking spray, lightly brown ham slices. For each serving, place slice of ham on muffin half. Cover ham with poached egg. Spoon soup mixture evenly over egg. Serve at once.

HINTS: 1 1/2 oz slice of ham is usually about 1/4 inch thick.

Egg substitute 'fried' in nonstick skillet sprayed with butter flavored cooking spray can be used in place of poached eggs.

Each serving equals:
HE: 1 3/4 Pr. (1 limited) 1 Br, 1/2 Sl, 1 OC

220 calories, 8g fat, 16g protein, 21g carbo, 872mg sodium, 1g fiber

Diabetic: 2 Mt, 1 1/2 St


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Tuna-Corn Sauce over Muffins serves 6
From Make a Joyful Table

1/4 cup Kraft f/f mayonnaise
1 (10 3/4 oz.) can Healthy Request Cream of Mushroom Soup
1/2 cup skim milk
2 tsp. dried onion flakes
1 (6 oz) can white tuna, packed in water, drained and flaked
1 cup (one 8 oz. can) whole kernel corn, rinsed and drained
1/2 cup + 1 tabl. (2 1/4 oz) Shredded Kraft reduced fat Cheddar cheese
1 tsp. dried parsley flakes
3 English Muffins, split and toasted

In a medium saucepan, combine mayonnaise, mushroom soup, skim milk, and onion flakes. Stir in tuna, corn, Cheddar cheese, and parsley flakes. Cook over medium heat for 6 - 8 min. or until mixture is heated through, stirring often. For each serving, place 1 muffin half on a plate and spoon about 1/2 cup tuna mixture over top.


Each serving equals:
HE: 1 1/3 bread, 1 protein, 1/2 slider, 2 opt. calories

187 calories, 3g fat, 14g protein, 26g carbo, 616mg sodium, 184mg calcium, 2g fiber

Diabetic: 2 starch, 2 meat


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Maple Milk Mug - moved



Edited by: ANNINSD at: 3/8/2011 (13:45)
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Shrimp and Rice serves 6
From Make a Joyful Table

1 cup (one 8 oz. can) pineapple chunks, packed in fruit juice, drained and 3 tabl. liquid reserved
3/4 cup chopped green bell pepper
3/4 cup Kraft f/f French Dressing
1 (10 oz) pkg. frozen cooked cocktal shrimp, thawed
1 tabl. chopped fresh parsley or 1 tsp. dried parsley flakes
3 cups hot cooked rice

In a large skillet sprayed with butter flavored cooking spray, combine reserved pineapple liquid and green pepper. cook over medium heat for 5 min. or until green pepper is just tender, stirring occasionally. Add French dressing, pineapple, shrimp and parsley. Mix well to combine. Lower heat and simmer for 5 min. or until mixture is heated through, stirring occasionally. For each serving, place 1/2 cup rice on a plate and spoon abut 1/2 cups shrimp mixture over top.

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

2 cups uncooked rice usually cooks to about 3 cups.

Each serving equals:
HE: 1 2/3 protein, 1 bread, 1/3 fruit, 1/4 veg, 1/8 slider, 10 opt. calories

205 calories, 1g fat, 12g protein, 37g carbo, 410mg sodium, 35mg calcium, 2g fiber

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


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2/18/11 2:30 P

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Tuna Sandwich Melts serves 4
From Kids in Mind Cookbook

1 (6 oz) can white tuna, packed in water, drained and flaked
1/2 cup Kraft f/f mayonnaise
3/4 cup (3 oz) shredded Kraft r/f Cheddar cheese
3/4 cup finely chopped celery
1/4 cup chopped onion
1 tsp. dried parsley flakes
4 reduced calorie hamburger buns

Preheat oven 350 degrees. In a large bowl, combine tuna, mayo, and Cheddar cheese. Add celery, onion and parsley flakes. Mix well to combine. Evenly spoon about 1/3 cup tuna mixture between each bun. Wrap buns in foil. Place wrapped sandwiches on a baking sheet and bake for 20 min. Serve hot.

Each serving equals:
HE: 1 3/4 protein, 1 bread, 1/2 veg. 1/4 slider

209 calories, 5g fat, 19g protein, 22g carbo, 679mg sodium, 173mg calcium, 1g fiber

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


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Cheesy Tuna Garden Skillet serves 6 (1 cup)
From Heart Smart Cookbook

1 (6 oz) can white tuna, packed in water, drained and flaked
1 ( 10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/3 cup skim milk
3/4 cups (3 oz) shredded Kraft r/f Cheddar cheese
1/4 cup (3/4 oz) grated kraft f/f Parmesan cheese
1 tsp. dried parsley flakes
1/4 tsp. black pepper
2 cups (one 16 oz can) sliced carrots, rinsed and drained
2 cups (one 16 oz can) French style green beans, rinsed and drained
2 cups hot cooked noodles, rinsed and drained

In a large skillet, combine tuna, mushroom soup, and skim milk. Stir in Cheddar cheese. Parm. cheese, parsley flakes, and blk pepper. Cook over medium heat until cheeses melt, stirring often. Add carrots and green beans. Mix well to combine. Stir in noodles. Lower heat and simmer for 15 min. or until mixture is heated through, stirring often.

HINT: 1 3/4 cups uncooked noodles usually cooks to about 2 cups.

Each serving equals:
HE: 1 1/3 protein, 1 1/3 veg, 2/3 bread, 1/4 slider, 13 opt. calories

209 calories, 5g fat, 17g protein, 24g carbo, 505mg sodium, 185mg calcium, 3g fiber

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


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Strawberry Daiquire - moved


Edited by: ANNINSD at: 3/8/2011 (14:10)
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Rio Grande Pizza Strata serves 6
From Strong Bones cookbook

8 oz. 90% lean turkey or beef
2 tsp. chili seasoning
2 cups chunky salsa (mild, medium or hot)
1 cup (one 8 oz can) Hunt's tomato sauce
8 slices reduced calorie white bread
3/4 cup (3 oz) shredded Kraft r/f Cheddar cheese (divided)
2 eggs or equivalent in egg substitute
2 cups skim milk
1 tsp. dried parsley flakes

Preheat oven 350 degrees. Spray a 9 x 9 cake pan with olive oil flavored cooking spray. In a large skillet sprayed with olive oil flavored cooking spray, brown meat. Stir in chili seasoning, salsa, and tomato sauce. Lower heat and simmer for 5 min. Remove from heat. Place 4 slices of bread in prepared cake pan. Sprinkle half of cheese over bread. Spoon half of meat mixture over cheese. Repeat layers. In a medium bowl, beat eggs with a wire whisk until frothy. Add skim milk and parsley flakes. Mix well to combine. Pour milk mixture evenly over top. Bake for 60 min. or until edges are lightly browned and center is firm. Place cake pan on a wire rack and let set for 5 min. Divide into 6 servings.

HINTS: If you can find Wonder Sourdough f/f Bread, it will works great.

Strata can be covered and refrig. up to 24 hours before baking.

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

232 calories, 8g fat, 19g protein, 22g carbo, 811mg sodium, 339mg calcium, 1g fiber

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



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2/17/11 1:27 P

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Salmon Cakes with Creamed Pea Sauce serves 4
From Strong Bones cookbook

1 (14.5 oz) can pink salmon, drained and flakes
14 small f/f saltine crackers, made into fine crumbs
3 recipes JO's Evaporated Skim Milk (divided
---- recipe below
1 tsp. dried onion flakes
2 tsp. dried parsley flakes
3 tabl. all purpose flour
1 cup frozen peas, thawed
1/4 tsp. lemon pepper

In a large bowl, combine salmon, cracker crumbs, 1/4 cup Jo's evap. skim milk, onion flakes, and parsley flakes. Mix well to combine. Using a 1/3 cup measure as a guide, form mixture into 4 cakes. Place cakes in a large skillet sprayed with butter flavored cooking spray. Brown cakes for about 5 min. on each side. Meanwhile, in a covered jar, combine remaining 1 1/4 cups Jo's evap. skim milk and flour. Shake well to blend. Pour mixture into a medium saucepan sprayed with butter flavored cooking spray. Add peas and lemon pepper. Mix well to combine. Cook over medium heat for 5 min. or until mixture thickens, stirring often. When serving, spoon about 1/3 cups pea sauce over each salmon cake.

HINT: Thaw peas by placing in a colander and rinsing under hot water for one min.

Each serving equals:
HE: 3 1/2 protein, 1 1/4 bread, 3/4 skim milk

282 calories, 6g fat, 30g protein, 27g carbo, 591mg sodium, 438mg calcium, 2g fiber

Diabetic: 3 meat, 1 starch, 1 skim milk

Jo's Evaporated Skim Milk

This is 3 recipes for the above Pea Sauce

1 cup Carnation n/f dry milk powder
1 1/2 cups water

In a bowl, combine drry milk powder and water. Mix well. Makes 1 1/2 cups


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2/17/11 1:13 P

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Pronto Pizza serves 6
From Kids in Mind cookbook

1 (7.5 oz) can Pillsbury refrig. buttermilk biscuits
1 tsp. dried onion flakes
1 tsp. Italian seasoning
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
1 cup (one 8 oz can) Hunt's tomato sauce
1 scant cup (3 3/4 oz) shredded Kraft r/f mozzarella cheese

Preheat oven 450 degrees. Spray a 12 inch pizza pan with olive oil flavored cooking spray. Flatten biscuits and pat into prepared pan being sure to press together to cover pizza pan and forming a ridge around the outside. in a medium bowl, combine onion flakes, Italian seasoning, Parm. cheese and tomato sauce. Spread sauce mixture evenly over biscuit crust. Evenly sprinkle mozzarella cheese over top. Bake for 10 - 12 min. Place pan on a wire rack and let set for 2 - 3 min. Cut into 6 servings

Each serving equals:
HE 1 1/4 bread, 1 protein, 2/3 veg

160 calories, 4g fat, 9g protein, 22g carbo, 785mg sodium, 139mg calcium, 3g fiber

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


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2/16/11 4:57 P

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This recipe is very good but be sure and spray the pan well with cooking spray. Don't over bake or it will be dry. I used 2 cans of salmon like the small size that tuna comes in.




Corn and Salmon Loaf serves 6
From Make a Joyful Table

2/3 cup Carnation n/f dry milk powder
1/2 cup water
1 tsp. lemon juice
1 egg or equivalent in egg substitute
1 cup (one 8 oz can) cream style corn
1 (14 3/4 oz) can pink salmon, drained, boned, and flaked.
21 small f/f saltine crackers made into fine crumbs
1/2 cup frozen whole kernel corn, thawed
2 tsp dried onion flakes
1 tsp. dried parsley flakes

Preheat oven 350 degrees. Spray a 9 x 5 inch loaf pan with butter flavored cooking spray. In a large bowl, combine dry milk powder and water. Stir in lemon juice, egg, and cream style corn. Add salmon, cracker crumbs, whole kernel corn, onion flakes, and parsley flakes. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 50 - 60 min. Place loaf pan on a wire rack and let set for 5 min. Cut into 6 servings.

HINTS: a self seal sandwich bag works great for crushing saltine crackers.

Thaw corn by placing in a colander and rinsing under hot water for one minute.

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

195 calories, 3g fat, 19g protein, 23g carbo, 645mg sodium, 198mg calcium, 1g fiber

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



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2/15/11 5:28 P

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Cheese Corn Griddle Cakes

1/2 cup yellow cornmeal
3/4 cup Bisquick (low fat)
2 T Splenda
1 egg
1 Tablespoon Oil (Canola)
2/3 cup skim milk
1/2 cup cedar cheese (low fat)

Directions:
In a medium bowl, combine cornmeal, baking mix, and Sugar
Twin (or Splenda). Add egg, oil, and skim milk. Mix gently
just until combined. Fold in Cheddar cheese. Using a 1/4-cup
measuring cup as a guide, pour batter onto a hot griddle or
skillet sprayed with butter-flavored cooking spray. Lightly
brown on both sides. Serve at once. Serves 6.

HINT: Good served with Cary's sugar Free Maple Syrup.

Each serving equals:

HE: 1 1/3 Brd, 2/3 Pro, 1/4 Fat, 12 Opt. Cal.

3.6 Points

166 cal, 6 g fat, 1 g fiber, 7 g prot, 21 g carb, 186 mg sod,
118 mg calc

DIABETIC: 1 1/2 Starch/Carbohydrate, 1/2 Meat, 1/2 Fat
from Kids in Mind, p. 81:


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2/15/11 5:27 P

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El Paso Creamed Toast

From: Staci Email: lv2cthc@aol.com
Date: Sunday, February 11, 2001 (5:10:49 PM AZ)
I've never posted on this board before, but thought I'd let everyone
know I tried the "El Paso Creamed Toast" from the Feb. 2001 newsletter.
It was easy to make, and it was very good, not to mention different!
Here's the recipe for those who don't get the newsletter:

8 oz. lean ground beef/turkey
1 tsp chili seasoning
1 can Healthy Request Cream of Mushroom Soup
3/4 cup salsa (mild, medium, or hot)
3 English muffins, split and toasted
3/4 cup shredded Kraft reduced fat cheddar cheese

Brown meat in skillet, add seasoning, soup, and salsa. Simmer 5
minutes. For each serving, place toasted English muffin half on
plate, and spoon 1/3 cup meat mixture over. Sprinkle 2
tablespoons cheddar on top.

Serves 6:
1 2/3 protein; 1 bread; 1/4 veg; 1/4 slider; 8 oc

(191 cal; 7 gr fat; 1 gr fiber; 19 gr carb)


Here's the diabetic info. for "El Paso Creamed Toast":

1 1/2 Mt; 1 St.


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2/15/11 5:25 P

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BAKED APPLE FRENCH TOAST - From JOANNA LUND'S
HOME FOR THE HOLIDAYS COOKBOOKLET PG 27

1 (4-serving) package JELL-O sugar-free vanilla cook n serve pudding mix

1 1/4 cups water

1 1/4 teaspoons JO's Apple Pie Spice/or other brand

2 cups (4 small) cored, peeled, and sliced cooking apples

8 slices day-old reduced calorie white bread

1 1/2 cups (one fluid ounce can) Carnation Evaporated Skim Milk

2 eggs or equivalent in egg substitute

1 teaspoon vanilla extract

1 tablespoon pourable sugar twin

Preheat the oven to 350. Spray an 8 x 8 inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine dry pudding mix, water and 1 teaspoon of JO's Apple pie spice. Stir in apples. Cook over medium heat until apples start to soften, stirring often. Remove from the heat. Arrange 4 slices of bread in the prepared baking dish. Evenly spoon apple mixture over bread and top with remaining 4 slices of bread. In a medium bowl combine evaporated skim milk, eggs and vanilla extract. Spoon mixture evenly over the bread. In a small bowl combine the sugar twin and the remaining 1/4 teaspoon of Jo's Apple pie spice. Sprinkle mixture evenly over top. Bake for 35 to 40 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings

HE: 1 Bread, 1 Fruit, 3/4 skim milk, 1/2 protein
1/4 slider, 1 optional calorie

255 calories, 3 gm fat, 15 gm protein, 42 gm carbohydrate, 486 gm sodium, 329 calcium 6 gm fiber

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



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2/14/11 3:59 P

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Chocolate French Toast

2 eggs or equivalent in egg substitute
1 cup water
1/3 cup Carnation Nonfat Dry Milk Powder
2 Tbsp Nestles Quick sugar free chocolate mix
8 slices reduced calories white bread
4 Tbsp raspberry spreadable fruit

In a large pie plate combine eggs, water, dry milk powder, and chocolate mix. Mix well until blended. Dip bread slices on both sides into egg mixture. Place the coated bread on a large griddle sprayed with butter flavored cooking spray and cook until browned on both sides. Meanwhile place the spreadable fruit in a microwaveable container and microwave on HIGH (100% power) for 30 seconds. For each serving place 2 slices French Toast on a serving plate and drizzle 1 Tbsp melted spreadable fruit over top. Serve at once.
Serves: 4

HE: 1 Br 1 Fr 1/2 Pr (limted) 1/4 SM 10 OC

207 Calories, 3 gm Fat, 10 gm Protein, 35 gm Carbohydrate, 306 mg Sodium, 119 Cholesterol, 5gm Fiber

Diabetic: 1 1/2 Starch/Carbohydrate, 1 Fruit, 1/2 Skim milk

1998 February Newsletter front page



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2/13/11 2:45 P

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Mock Cornbread
From: JudyM Email:
Date: Tuesday, May 25, 2004 (6:20:31 PM AZ)
More Mad Scientist in the Kitchen stuff . . .

This is a sweet cornbread, so if you don't like yours that way, you
might want to try 1/4 cup Splenda, instead of 1/3 cup.

Also, it's spicy, so you could use less Tabasco and green chilies if
you wish.

I asked my Mom if it tasted like cornbread, and she said that it
didn't, but that sheliked it. I think it's close to cornbread, and I
did like it.

* Exported from MasterCook *

Mock Cornbread with Green Chilies

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Bread Cooking Ingredient
Side Dish







Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 1/2 ounces great northern beans, canned - 1 can, drained and rinsed
1 cup Egg Beaters® 99% egg substitute
1/2 teaspoon chili seasoning mix
1/2 tablespoon cumin powder
3/4 teaspoon salt
1 teaspoon baking powder
2 tablespoons olive oil
1 teaspoon Tabasco sauce
1/3 cup Splenda -- granular -- or use 1/4 cup for less sweet
4 ounces diced green chilies -- drained

Preheat oven to 350 deg. F. Spray 8 x 8 in. pan with PAM.

Combine all ingredients, except green chilies, in food processor.
Blend until beans are finely ground. Stir in green chilies.

Spread mixture in prepared pan and bake until beginning to brown and
toothpick tests clean, approx. 35 minutes. Serves 6.

Each serving equals:

1/2 Brd, 1 Pro, 1 Fat

2.2 Points

129 cal, 5 g fat, 4 g fiber,
7 g prot, 15 g carb, 611 mg sod, 99 mg calc


- - - - - - - - - - - - - - - - - - -

Per Serving: 129 Calories; 5g Fat (33.9% calories from fat);
7g Protein; 15g Carbohydrate;
4g Dietary Fiber; 0mg Cholesterol; 611mg Sodium.

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


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2/13/11 2:31 P

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Joannas Apple Snack
Serves 1 / 2 pts

1 apple, sliced thin peel on
1 tsp maple syrup
1/4 tsp apple pie spice
1/4 tsp caramel extract (or vanilla extract)
1 tsp chopped fine pecans
1 T Cool Whip Lite

Combine all ingredients, (except the Cool Whip) and microwave on high for
3-4 min. Top with the Cool Whip and ENJOY!

Each serving = 127 cal, 3 gm fat, 4 gm fiber / 2 pts
Exchanges: 1 1/2 fruit, 1/2 fat, 1/2 other starch



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Fried Apple Rings
Hot Off The Grill, Pg 242 by Joanna Lund

I've always thought "an apple a day" was good advice, though I suspect that any healthy fruit will keep the doctor away. Here's a delectable way to include yummy-tasting fruit in your daily menus-enjoy the flavor and the health benefits, too!
Serves 2

1 (large-sized) Macintosh apple
2 tablespoons lemon juice
1/4 cup + 2 teaspoons Splenda Granular
1/8 teaspoon ground cinnamon

Plug in and generously spray both sides of double-sided electric contact grill with butter-flavored cooking spray and preheat for 5 minutes. Meanwhile, core apple, then cut in half and cut each half into 4 (1/4 inch) rings. In a large flat bowl, combine lemon juice and 1/4 cup Splenda. Stir apple rings into lemon juice mixture. Evenly arrange coated apple rings on prepared grill. Close lid and grill for 4 to 5 minutes. In a small bowl, combine remaining 2 teaspoons Splenda and cinnamon. For each serving, place 4 rings on a desert plate and sprinkle 1/2 teaspoon cinnamon mixture over top.

Each serving equals:
HE: 1 fruit, 18 optional calories

80 calories, 0 g fat, 0 g protein, 20 g carbohydrate, 0 mg sodium, 11 mg calcium, 3 g fiber

Diabetic exchanges: 1 fruit



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2/13/11 2:25 P

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APPLESAUCE QUESADILLAS

* 4 flour tortillas (7 inches)
* 2/3 cup unsweetened applesauce
* 2/3 cup shredded cheddar cheese
* Cinnamon-Sugar (optional)
* 1 tablespoon butter or margarine (melted)


Place two tortillas on an ungreased baking sheet.
Spread each with applesauce and sprinkle with cheese
and cinnamon-sugar, if desired. Top with remaining
tortillas and brush tops with butter. Sprinkle with
cinnamon-sugar. Bake at 400 degrees for 7-8 minutes
or until lightly browned. Cut each into eight wedges.
(serving size - 1 wedge)

Nutritional Analysis (prepared with reduced fat cheese,
stick margarine and no cinnamon-sugar):
Calories - 38
Fat - 1gm
Cholesterol - 1mg
Sodium - 48mg
Carbs - 5gm
Fiber - trace
Protein - 2gm

Diabetic Exchange:
1/2 starch

Mix Cinnamon with sugar substitute for baking?



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Applesauce Morning Cream

3/4 Cup Plan Fat-free Yogurt
1/3 Cup Carnation Nonfat Dry Milk Powder
1 Teaspoon Vanilla Extract
2 Tablespoons Splenda
1 Cup Unsweetened Applesauce
1 Teaspoon Jo's Apple Pie Spice.{or any brand}

1. In a small bowl, combine yogurt and dry milk powder.

2. Stir in vanilla extract and Splenda.

3. Add applesauce and jo's apple pie spice.

4. Mix well to combine.

5. Refrigerate for 15 minutes.

(HINT:it taste much better after being in the refrigerate over night.)

Servings: 2
Yield: 1 full cup

Notes: Healthy Exchanges News Letter March, 1997.

HE: 1 Fr, 1 SM, 6 OC
140 calories, 0 gm Fa, 9 gm Pr, 26 gm Ca, 128 mg So, 311 mg Cl, 1 gm Fi
Diabetic: 1 Fr, 1SM

WW POINTS: 3


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2/13/11 2:06 P

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Graham Cracker Breakfast Sandwiches

9 (2 1/2-inch) chocolate graham cracker squares
1/3 cup (1 medium) mashed banana
2 tbsps Peter Pan reduced-fat peanut butter

Crush 1 graham cracker. In a medium bowl, combine mashed bananas and peanut
butter. Mix well. Stir in crushed graham cracker. Spoon about 2 tablespoons
mixture on 4 graham crackers and top with remaining 4 graham crackers. Cover
and refrigerate at least 15 minutes before serving.

Serves 4
137 Calories;5g Fat;3g Protein;20g Carbs;159mg Sodium;0g Fiber

WW Points: 3



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Pumpkin Pancakes with Maple Cream

Source of Recipe
JoAnna M. Lund, Dessert Every Night p.293

Recipe Introduction
My grandbabies love pancakes for breakfast, so when the boys are
visiting Cliff and me, I often get up early to fix them something
special. This recipe takes very little work, but you've never seen
smiles like the ones you'll get when you slide these gorgeous, golden
circles onto a plate. And one lick of the maple cream will get you
a great big kiss!

Serves 8 (2 each)

List of Ingredients

1 (8-ounce) package Philadelphia fat-free cream cheese
3/4 cup Log Cabin Sugar Free Maple Syrup
1 1/2 cups Bisquick Reduced-Fat Baking Mix
1 teaspoon pumpkin pie spice
2 tablespoons Splenda Granular
1/2 cup raisins
1/4 cup walnuts
1 (15-ounce) can solid packed pumpkin
1 egg, beaten, or equivalent in egg substitute


Instructions
In a medium bowl, stir cream cheese with a spoon until soft. Add
maple syrup. Mix well to combine. Set aside. In a large bowl,
combine baking mix, pumpkin pie spice, Splenda, raisins, and walnuts.
Add pumpkin and egg. Mix well to combine. Using a 1/4-cup measure
as a guide, pour batter on griddle or in a large skillet sprayed
with butter-flavored cooking spray to form sixteen pancakes. Brown
lightly on both sides. For each serving, place two pancakes on a
plate and spoon maple cream over top.


Each serving equals:
DIABETIC: 1 1/2 Starch, 1 Meat, 1/2 Fruit, 1/2 Fat

200 Calories, 4gm Fat, 8gm Protein, 33gm Carbohydrate,
494mg Sodium, 47mg Calcium, 3gm Fiber

HE: 1 Bread, 3/4 Protein, 1/2 Vegetable, 1/2 Fruit, 1/4 Fat,
16 Optional Calories



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