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2/13/11 2:01 P

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Baked Apple Blueberry Pancakes
JOANNA LUND
KWQC-TV6 08/25/2005

1-1/2 cups Aunt Jemima Reduced Calorie Pancake Mix
2 tablespoons Splenda
1/2 teaspoon ground cinnamon
1-1/3 cups water
1-1/2 cups (3 small) cored, unpeeled, and finely chopped cooking apples
3/4 cup frozen unsweetened blueberries

Preheat oven to 425 degrees. Spray a 9-by-13-inch cake pan with butter-flavored cooking spray. In a large bowl, combine pancake mix, Sugar Twin, cinnamon, and water. Mix well using a wire shisk. Stir in apples and blueberries. Spread batter into prepared cakepan. Bake for 12 to 14 minutes or until top is lightly browned. Cut into 8 servings.

HINT: Good served with sugar-free maple syrup.

Serves 8 - Each serving equals:

HE: 1 Bread, 1/2 Fruit

113 Calories, 1 gm Fat, 4 gm Protein, 22 gm Carbohydrate, 291 mg Sodium, 140 mg Calcium, 4 gm Fiber

DIABETIC: 1 Starch, 1/2 Fruit

An Apple A Day Cookbooklet p.55


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2/12/11 9:53 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 no 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 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

From Cooking Healthy with a man in mind page 285



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2/12/11 9:52 P

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Black Walnut Custard Pancakes

If you've never tried black walnuts, then do you ever have a treat in
store! However, you can substitute English walnuts if you prefer.

1 cup all-purpose flour
1 tablespoon pourable Sugar Twin
1/8 teaspoon salt
2 cups skim milk
3 eggs or equivalent in egg substitute
1/4 cup (1 ounce) chopped black walnuts

Preheat oven to 450 degrees. Spray a rimmed 10-by-15 inch baking sheet
with butter-flavored cooking spray. In a medium bowl, combine flour,
Sugar Twin, and salt. Add milk and eggs. Mix well using a wire whisk.
Fold in walnuts. Pour mixture into prepared baking sheet. Bake for 15
to 20 minutes or until top starts to get puffy. Place baking sheet on a
wire rack and let set for 5 minutes. Cut into 8 servings. Freezes well.

Serves 8 - Each serving equals:

HE: 2/3 Br, 1/2 Pr (1/3 limited), 1/4 SM, 1/4 Fa, 1 OC
124 Calories, 4 gm Fa, 6 gm Pr, 16 gm Ca, 89 mg So, 90 mg Cl, 1 gm Fi
DIABETIC: 1 St, 1/2 Mt

HINT: Good with either Cary's Sugar Free Maple Syrup, apple butter, or
any flavor spreadable fruit.

From the "Healthy Exchanges Newsletter" Dec. 1998, p. 9
(Pretty darn good. I expected more pancake like, but had more eggs than that. Shades of an omelet. The black walnuts gave it good flavor.)



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2/12/11 9:42 P

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Tater Chowder Pizza

1-2/3 cups hot water
1 tsp dried onion flakes
1-1/3 cups (3 ozs) instant potato flakes
2/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup (3/4 oz) grated Kraft Fat Free Parmesan Cheese
1 tsp dried parsley flakes
10-3/4 oz can Healthy Request Cream of Mushroom Soup
1 cup finely chopped celery
1/2 cup finely chopped onion
2 tbsps cold water
1 cup canned whole kernel corn, rinsed and drained
1/2 cup (2.5 oz jar) sliced mushrooms, drained
3/4 cup (3 ozs) shredded Kraft Reduced Fat Cheddar Cheese
3/4 cup (3 ozs) shredded Kraft Reduced Fat Mozzarella Cheese

Preheat oven to 425 degrees. In a medium saucepan, combine water and onion
flakes. Bring mixture to a boil. Remove from heat. Stir in potato flakes, 1/3
cup dry milk powder, Parmesan cheese and parsley flakes. Add 1/4 cup mushroom
soup. Mix well to combine. Spread mixture evenly into 9-inch pie plate. Bake
15 minutes.

Meanwhile, in a large skillet sprayed with butter-flavored cooking spray,
saute onion and celery until tender, about 8 minutes. Stir in remaining mushroom

soup, remaining 1/3 cup dry milk powder and 2 tablespoons cold water. Add
corn and mushrooms. Mix well to combine. Spread Cheddar cheese evenly over
partially baked potato crust. Spoon vegetable mixture evenly over Cheddar
cheese.
Evenly sprinkle mozzarella cheese over top. Continue baking 8 to 10 minutes
or until mozzarella cheese is melted. Place pie plate on a wire rack and let
set 3 to 5 minutes. Cut into 6 servings.

Serves 6
209 Calories;5g Fat;15g Protein;26g Carbs;640mg Sodium;2g Fiber
Diabetic: 1-1/2 Starch; 1 Meat; 1/2 Vegetable

October 1996 Newsletter



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2/12/11 9:39 P

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Rueben Pizza

2 slices whole wheat less bread
2 tbsp FF Thousand Island dressing
1/2 cup sauerkraut, rinsed and well drained
2 tbsp caraway seeds
1/4 cup diced tomatoes
4 slices Carl Budding Deli Corned Beef, torn into pieces
1/2 cup shredded Swiss cheese

......I cover the toasted bread lightly with FF Thousand Island dressing....top with rinsed and well drained sauerkraut, mixed with caraway seeds, diced tomato, and pieces of Carl Buddigs CornBeef....cover with Swiss cheese and bake until melted.

I have no knowledge of the calories or the food values....I just go by the exchange system and it's working for me! Two slices of my pizza usually is 2 ST,2V ,1P.


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2/12/11 4:28 P

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HAWAIIAN PIZZA
Monthly Food Newsletter (February 2000) p.4

1(8 ounce)can Pillsburg Reduced Fat Cresent Rolls
2 cups (two 8-ounce cans) pineapple chunks, packed in fruit juice,
drained
1 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 oven to 425 degrees. Spray a rimmed 9-by-13 inch baking sheet
with butter-flavored cooking spary. Unroll cresent rolls and pat into
pan, being sure to seal perforations. Evenly sprinkle pineapple, green
pepper, and ham over crust. 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 FR.


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2/12/11 4:26 P

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Deli Sub Pizza
Best of Healthy Exchanges Food Newsletter
Cookbook '92

1 (8-serving) pkg Crescent refrigerator rolls
1 (8oz) pkg fat free cream cheese
1/4 cup fat free mayonnaise (8 cals per tbsp)
2 teaspoons yellow mustard
2 cups finely shredded lettuce
4 oz shredded ham (90% lean)
2 1/4 oz shredded reduced fat cheddar cheese (full 1/2 cup)
2 1/4 oz shredded reduced fat Swiss Cheese (full 1/2 cup)
2 oz sliced black olive (1/2 cup)
1/2 cup finely diced onion
1 medium tomato, chopped
1/3 cup fat free Italian dressing (4 cals per tbsp)

Preheat oven to 450 degrees. Spray a rimmed 9x13 cookie sheet with olive oil falvored cooking spray.
Gently pat crescent rolls into pan, being sure to seal peforations. Bake 5-7 minutes. Cool on wire rack.
In a small bowl combine cream cheese, mayonnaise, and yellow mustard. Spread evenly over cooled
crust. In a large bowl combine shredded lettuce, ham, cheddar cheese, Swiss cheese, blackolives,
onion and tomato. Add Italian dressing. Mix gently to coat. Sprinkle lettuce mixture evenly over crust.
Chill until ready to serve.

HINT: 1) Carl Budding Honey Ham works great
2) DO NOT use inexpensive rolls.
They don't cover pan properly.

Serves 8
Each Serving equals:
HE: 1 3/4 Pr, 1 Br, 3/4 Ve, 1/4 Fa, 7 OC

236 calories, 12gm fat, 13gm Pr, 19gm Ca, 1155 sod,

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


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2/12/11 3:58 P

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Cordon Bleu Pizza
Joanna Lund
KWQC-TV6 12/26/2005


1 (11-ounce) can Pillsbury refrigerated French loaf
1/2 cup Kraft Fat Free Ranch Dressing
2 tablespoons Kraft fat-free mayonnaise
1/2 teaspoon dried minced garlic
1/4 cup Oscar Mayer or Hormel Real Bacon Bits
1-1/2 cups (8 ounces) diced cooked chicken breast
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1/4 cup finely chopped green onion
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese
4 (3/4-ounce) slices Kraft reduced-fat Swiss cheese, shredded

Preheat oven to 375 degrees. Spray a rimmed 10-by-15-inch baking pan with butter-flavored cooking spray. Unroll French loaf and pat into prepared baking pan and up sides of pan to form a rim. Lightly spray top of crust with butter-flavored cooking spray. Bake for 6 minutes. Meanwhile, in a medium bowl, combine Ranch dressing, mayonnaise, garlic, and bacon bits. Spread dressing mixture evenly over partially baked crust. Evenly sprinkle chicken, ham, and green onion over dressing mixture. Sprinkle mozzarella and Swiss cheese evenly over top. Continue baking for 8 to 12 minutes or until crust is golden brown and cheese is melted. Place baking pan on a wire rack and let set for 5 minutes. Cut into 8 servings.

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

Serves 8 - Each serving equals:
HE: 2-1/2 Protein, 1 Bread, 1/4 Slider, 19 Optional Calories
260 Calories, 8 gm Fat, 23 gm Protein, 24 gm Carbohyrate,
854 mg Sodium, 198 mg Calcium, 1 gm Fiber
Diabetic Exchanges: 2-1/2 Meat, 1-1/2 Starch



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2/12/11 3:54 P

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Chicago-Style Deep Dish Pizza
Man In Mind pg 298

1 cn (11 oz) Pillsbury refrigerated French loaf
1 c Finely chopped onion
1 3/4 c (1 - 15 oz can) Hunt's Tomato sauce
1/2 t Dried minced garlic
2 t Splenda
2 t Italian seasoning
1 c (1-4 oz can) sliced mushrooms, drained
1/2 c Chopped green pepper
1 1/2 c (6 oz) shredded Kraft Reduced fat cheddar cheese
3/4 c (3 oz) shredded Kraft Reduced-fat mozzarella Cheese

Preheat oven to 400F. Spray a 9x13 baking dish with olive-oil-flavored
cooking spray. Unroll French loaf and arrange in prepared baking dish,
patting dough up the sides. In a large skillet sprayed with olive
oil-flavored cooking spray, sauté onion for 5 minutes. Stir in tomato
sauce, garlic, Splenda, and Italian seasoning. Bring mixture to a boil.
Lower heat and simmer for 6-8 minutes. Spread sauce mixture evenly over
the crust. Evenly sprinkle mushrooms and green pepper over the sauce.
Sprinkle Cheddar and mozzarella cheeses over the top. Let set for 5
minutes. Bake for 18-22 minutes. Place baking dish on a wire rack and
let set for 5 minutes. Cut into 8 servings.

Yield: 8 Servings Each serving contains:
HE: 1 1/2 protein, 1 1/2 vegetable, 1 bread, 1 optional calorie

210 calories; 6 gm fat; 14 gm protein; 25 gm carbohydrate;
826 mg sodium; 223 mg calcium; 2 gm fiber

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



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2/12/11 3:36 P

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Strawberry Rhubarb Jam

6 cups sliced fresh strawberries
4 cups finely chopped fresh rhubarb
4 cups Splenda Granular
1 tablespoon lemon juice
5 to 6 drops red food coloring
1/4 cup boiling water
1 (1.75-ounce) package Sure-Jell Fruit Pectin
for Lower Sugar Recipes

In a large saucepan, mash strawberries with a potato masher. Stir in rhubarb, Splenda, lemon juice, and red food coloring. Bring mixture to a boil and continue boiling for 10 minutes, stirring often. In a small bowl, combine boiling water and dry Sure-Jell, using a wire whisk. Add mixture to fruit mixture. Mix well to combine. Bring mixture to a boil again and continue boiling for 1 minute, stirring constantly. Carefully ladle hot mixture into hot sterilized half-pint jars, leaving 1/2-inch headspace. Seal and process in a boiling-water canner for 10 minutes.

Makes about 6 half-pints
Each 1 tablsepoon serving equals:
HE: 8 Optional Calories

8 Calories, 0 gm Fat, 0 gm Protein, 2 gm Carbohydrate, 0 mg Sodium, 6 mg Calcium, 0 gm Fiber

Diabetic Exchanges: 1 Free Food


From: Preserving the Best at Timber Ridge by Joanna Lund


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2/12/11 3:35 P

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Rhubarb Raspberry Refrigerator Jam

3 cups finely chopped fresh rhubarb
1/2 cup water
1 cup Sugar Twin* or Sprinkle Sweet*
1 (4 serving) package JELL-O sugar-free raspberry gelatin
1 pouch liquid Certo
1 1/2 cups frozen unsweetened raspberries

In a large saucepan, combine rhubarb and water. Cover and cook over medium heat for 8 to 10 minutes or until rhubarb starts to soften. Add Sugar Twin* and dry gelatin. Mix well to combine. Bring mixure to a boil. Stir inliquid Certo and frozen raspberries. Return mixture to a boil. Continue to cook for 2 to 3 minutes, stirring often and being careful not to crush raspberries. Spoon hot mixture into container. Let cool for 30 minutes. Cover and refrigerate overnight before using. Will keep up to 3 weeks in refrigerator. Makes about 3 cups.

*Paulette's note - I think this recipe was written before Splenda came on the market. I would use Splenda in place of other sugar substitutes.

1 Tablespoon serving equals:

HE: 12 Optional Calories

12 Calories, 0 gm Fat, 0 gm Protein, 3 gm Carbohydrate, 5 mg Sodium, 0 gm Fiber

DIABETIC: 1 Free Food

Another note from Paulette:
Since I love pineapple and rhubarb together, I think I'll try substituting canned crushed pineapple for the raspberries, but haven't yet figured out how I'm going to do it. (You can't use fresh or frozen pineapple with gelatin, as it won't set.) I would think Strawberry gelatin and frozen unsweetened strawberries would be wonderful, too!

"Rhubarb Lovers United" on page 25


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2/12/11 3:33 P

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Splenda Plum Conserve

Yield: 6 1/2 cups

3 lb. Freestone blue prune plums;
1 cup Raisins;
1 medium Lemon;
1 cup Chopped pecans;
4 cup Splenda granular;

Quarter and pit plums to measure 10 cups.
Combine plums and grated peel of lemon in
large saucepan. Squeeze juice from lemon
and add water to make 2/3 cup. Pour over
plums. Bring mixture to boil over medium
heat, stirring often. Stir in splenda and
raisins. Simmer rapidly, stirring often,
until mixture reaches desired thickness,
about 45-60 minutes. Stir in nuts and simmer
3 minutes. Remove from heat. Ladle mixture
into hot sterilized 1 cup canning jars,
leaving 1/2 inch headspace. Remove any air
bubbles by running a knife around inside of
jars. Apply 2 piece canning lids that have
been in boiling water for 5 minutes. Process
in boiling water bath 15 minutes. Cool.
Store in cool, dark location. Makes 6-1/2 cups.

Origin: Splenda Summer Recipe Booklet Shared
by: Sharon Stevens, Aug/94.
MMMM


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2/12/11 3:31 P

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Peach Freezer Jam

2 pounds peaches, peeled, pitted, coarsely chopped
1 package (1-3/4 ounces) no-sugar-needed pectin
1 to 1-1/2 cups unsweetened apple juice
7-1/4 to 10-3/4 teaspoons Equal(r) for Recipes
or 24 to 36 packets Equal(r) sweetener
or 1 to 1-3/4 cups Equal(r) Spoonful(tm)

Coarsely mash peaches in large bowl, using a potato masher or pastry
blender (about 2-1/2 cups).
Gradually stir pectin into apple juice in medium saucepan.
Heat mixture to a rolling boil (one that does not stop when
being stirred) over high heat, stirring constantly; boil,
stirring constantly, 1 minute.
Stir hot mixture into peaches; stir in Equal(r). Fill jars,
allowing 1/2-inch head space. Cool jam; seal and freeze up to
3 months.

Makes 1/2 -pint jars.

Nutrition information per serving: 16 cal., 0 g pro.,
4 g carb., 0 g fat, 0 mg chol., 2 mg sodium

Food Exchanges: free food
65% calorie reduction from traditional recipe


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2/12/11 3:29 P

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DIET BLACKBERRY JAM

4 cups crushed blackberries
8 tbsp. liquid sweetener

Measure crushed blackberries into a kettle. Add sweetener and stir
well. Boil rapidly, stirring constantly until mixture thickens. Pour
hot into hot jars, leaving 1/4 inch head space. Adjust caps.
Process 15 minutes in boiling water bath.

Yield: about 1 pint.

1 tablespoon = 10 calories



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Blueberry Raspberry Jam

2 cups fresh blueberries
2 cups fresh red raspberries
3 cups Splenda Granular
1 tablespoon lemon juice
1/4 cup boiling water
1 (1.75-ounce) package Sure-Jell Fruit Pectin
for Lower Sugar Recipes

In a large saucepan, slightly mash blueberries and raspberries with a potato masher. Stir in Splenda and lemon juice. Bring mixture to a boil, stirring often. In a small bowl, combine boiling water and dry Sure-Jell, using a wire whisk. Add mixture to fruit mixture. Mix well to combine. Bring mixture to a boil again and continue boiling for 1 minute, stirring constantly. Carefully ladle hot mixture into hot sterilized half-pint jars, leaving a 1/2-inch headspace. Seal and process in a boiling-water canner for 5 minutes.

Makes about 4 half pints
Each q tablespoon serving equals:

HE: 8 Optional Calories

8 Calories, 0 gm Fat, 0 gm Protein, 2 gm Carbohydrate, 0 mg Sodium, 1 mg Calcium, 0 gm Fiber

Diabetic Exchanges: 1 Free Food

From: Preserving the Best at Timber Ridge by Joanna Lund



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Blueberry Jam

6 cups fresh blueberries
4 cups Splenda Granular
1 tablespoon lemon juice
1/4 cup boiling water
1 (1.75-ounce) package Sure-Jell Fruit Pectin
for Lower Sugar Recipes

In a large saucepan, mash blueberries with a potato masher. Stir in Splenda and lemon juice.voice Bring mixture to a boil and cook for 15 minutes or until thick, stirring often. In a small bowl, combine boiling water and dry Sure-Jell, using a wire whisk. Add mixture to blueberry mixture. Mix well to combine. Bring mixture to a boil again and continue boiling for a 1 minute, stirring often. Carefully ladle hot mixture into hot sterilized half-pint jars, leaving a 1/2-inch headspace. Seal and process in a boiling-water canner for 10 minutes.

Makes about 5 half-pints
Each 1 tablespoon serving equals:
HE: 16 Optional Calories

16 Calories, 0 gm Fat, 0 gm Protein, r gm Carbohydrate, 1 mg Sodium, 1 mg Calcium, 1 gm Fiber

Diabetic Exchanges: 1 Free Food


From: Preserving the Best at Timber Ridge by Joanna Lund



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Apply Jelly

2 cups unsweetened apple juice
1 teaspoon lemon juice
1/2 cup Splenda Granular
2 to 3 drops red food coloring
1/4 cup boiling water
1 (1.75-ounce) package Sure-Jell Fruit Pectin
for Lower Sugar Recipes

In a medium saucepan, combine apple juice, lemon juice, Splenda, and red food coloring. Bring mixture to a boil, stirring often. In a small bowl, combine boiling water and dry Sure-Jell, using a wire whisk. Add mixture to apple juice mixture. Mix well to combine. Bring mixture to a boil again and continue boiling for 1 minute, stirring often. Carefully ladle hot mixture into hot sterilized half-pint jars, leaving a 1/2 inch headspace. Seal and process in a boiling-water canner for 10 minutes.

Makes about 2 half-pints
Each 1 tablespoon serving equals:
HE: 8 Optional Calories

8 Calories, 0 gm Fat, 0 gm Protein, 2 gm Carbohydrate, 0 mg Sodium, 1 mg Calcium, 0 gm Fiber

Diabetic Exchanges: 1 Free Food


From: Preserving the Best at Timber Ridge by Joanna Lund


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Apple Butter

1/2 cup unsweetened apple juice
3 1/2 cups (7 small) cored, peeled, and chopped cooking apples
1 tablespooon JO's Apple Pie Spice
1 teaspoon lemon juice
1/4 cup Sugar Twin* or Sprinkle Sweet*
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, Sugar Twin* 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.

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

*Paulette's note - this was probably written before Splenda came on the market. I'd use that instead of Sprinkle Sweet or Sugar Twin.

Serves 8 - each serving equals:

HE: 1 Fruit, 4 optional calories
_______________________________

36 calories, 0 gm Fat, 0 gm Protein, 9 gm Carbohydrate, 1 mg Sodium, 5 mg Calcium, 1 gm Fiber
_______________________________

DIABETIC: 1 Fruit

"An Apple A Day" by JoAnna Lund, page 62


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Strawberry Field Jam

Ready in: 30-60 minutes

Serves/Makes: 4 half-pints

Ingredients:
6 cups sliced ripe fresh strawberries
3 cups SPLENDA Granular
2 tablespoons lemon juice
1/4 cup boiling water
1 package (3/4-ounce size) fruit pectin for lower-sugar recipes

Directions:
In a large saucepan, mash 4 cups strawberries with a potato masher.
Add remaining 2 cups strawberries, SPLENDA, and lemon juice. Mix well
to combine. Bring mixture to a boil, stirring often. Lower heat and
simmer for 15 minutes, stirring often.

In a small bowl, combine boiling water and dry fruit pectin, using a
wire whisk to blend. Stir in strawberry mixture. Bring mixture to a
boil again and continue boiling for 1 minute, stirring constantly.

Carefully ladle hot mixture into hot sterilized half-pint jars,
leaving a 1/2-inch headspace. Seal and process in a boiling-water
canner for 15 minutes.

Each 1 tablespoon serving equals: HE: 8 Optional Calories 8
Calories . 0 gm Fat . 0 gm Protein . 2 gm Carbohydrate . 0 mg
Sodium . 2 mg Calcium . o gm Fiber

DIABETIC EXCHANGES: 1 Free Food

This recipe for Strawberry Field Jam serves/makes 4 half-pints


From Cooking Healthy with Splenda

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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"

3/1999 Newsletter

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Fruit Pizza
(Healthy Exchanges)
KWQC-TV6 04/02/1998


1 (8-ounce) can Pillsbury refrigerated crescent rolls
1 (8-ounce) package Philadelphia fat-free cream cheese
1 teaspon vanilla extract
Sugar substitute to equal 2 teaspoons sugar
2 cups (two 8-ounce cans) crushed pineapple, packed in fuit juice, well drained
2 cups sliced fresh strawberries
1 1/2 cups blueberries, fresh or frozen, thawed and drained
1 (4-serving) package JELL-O sugar-free mixed fruit gelatin
1 (4-serving) package JELL-O sugar-free vanill cook-and-serve pudding mix
1 1/2 cups water

Preheat oven to 425 degrees. Spray a medium-size pizza pan or cookie sheet with butter-flavored cooking spray. Pat rolls in pan, being sure to seal perforations. Bake for 7 to 8 minutes or until lightly browned. Place pan on a wire rack and allow to cool. In a medium bowl, stir cream cheese with a spoon until soft. Blend in vanilla extract and sugar substitute. Spread mixture evenly over cooled crust. Layer pineapple over cream cheese mixture. Sprinkle strawberries and blueberries over pineapple. In a medium saucepan, combine dry gelatin, dry pudding mix, and water. Cook over medium heat until mixture starts to boil, stirring constantly. Spoon hot mixture evenly over fruit until entire pan is covered with glaze. Refrigerate for at least 2 hours. Cut into 8 squares or 32 bars. Refrigerate leftovers.

HINT: Do not use inexpensive crescent rolls as they don't cover the pan properly.

Serves 8 (1 square or 4 bars) - Each serving equals:

HE: 1 Bread, 1 Fruit, 1/2 Protein, 15 Optional Calories
--------------------------------------
204 Calories, 6 gm Fat, 7 gm Protein, 31 gm Carbohydrate,
501 mg Sodium, 2 gm Fiber
-------------------------------------
DIABETIC: 1 Starch, 1 Fruit, 1 Fat

From H E Cookbook

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Fresh Fruit Refrigerator Jam

3 cups fresh fruit of your choice ( apricots, strawberries, blackberries or raspberries)
1 ( 4 serving) pkg Jell-O sugar free lemon gelatin
1 pouch liquid Carto
2 Tbsp Sprinkle Sweet or Sugar Twin

Coarsley chop fruit, if necessary. Place fruit in a medium saucepan. Mash slightly with potato masher. Add dry gelatin. Cook over medium heat, stirring constantly, until mixture comes to a full boil, about 5 minutes. Add Carto and Sprinkle Sweet. Continue boiling about 1 minute, stirring often. Pour hot mixture into containers. Let cool 30 minutes. Cover and refrigerate overnight before using. Will keep up to 3 weeks in refrigerator.
Makes about 2 cups ( 1 Tbsp serving)

11 Calories 0 gm Fa 0 gm Pr 3 gm Ca 10 mg So 0 gm Fi
Diabetic: 1 Free Food


From Best of H E Newsletter Cookbook

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Fresh Fruit Refrigerator Jam

3 cups fresh fruit of your choice ( apricots, strawberries, blackberries or raspberries)
1 ( 4 serving) pkg Jell-O sugar free lemon gelatin
1 pouch liquid Carto
2 Tbsp Sprinkle Sweet or Sugar Twin

Coarsley chop fruit, if necessary. Place fruit in a medium saucepan. Mash slightly with potato masher. Add dry gelatin. Cook over medium heat, stirring constantly, until mixture comes to a full boil, about 5 minutes. Add Carto and Sprinkle Sweet. Continue boiling about 1 minute, stirring often. Pour hot mixture into containers. Let cool 30 minutes. Cover and refrigerate overnight before using. Will keep up to 3 weeks in refrigerator.
Makes about 2 cups ( 1 Tbsp serving)

11 Calories 0 gm Fa 0 gm Pr 3 gm Ca 10 mg So 0 gm Fi
Diabetic: 1 Free Food


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RANCH HAND BEANS

Ring that dinner bell and call your hungry family together for this thrifty, filling feast! Even if you're not planning to round up stray cattle today, why not serve this quick-and-hearty recipe - and feel energized for hours?
Serves 6 (3/4 cup)
1/2 cup chopped onion
1/2 cup chopped green bell pepper
2 (16-ounce) cans great northern beans, rinsed and drained
1 (15-ounce) can Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon JO's Chili Seasoning or any chili seasoning
1/8 teaspoon black pepper
In a large skillet sprayed with olive oil-flavored cooking spray, sauté onion and green pepper for 5 minutes or just until tender. Stir in great northern beans, tomato sauce, Brown Sugar Twin, JO's Chili Seasoning, and black pepper. Lower heat and simmer for 10 minutes, or until mixture is heated through, stirring occasionally.

Each serving equals:
HE: 1 2/3 Protein, 1 1/3 Vegetable, 1 Optional Calorie
136 Calories, 0 gm Fat, 9 gm Protein, 25 gm Carbohydrate, 469 mg Sodium,
67 mg Calcium, 7 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1 Vegetable, 1 Starch

From When Every Minute Counts

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HAWAIIAN BEAN HASH

Instead of serving pork and beans straight from the can (how dull!), why not add a few tasty ingredients to make it sparkle like a hula dancer's eyes as she tosses a fragrant lei around your neck and says welcome? It's enough to warm up even the coldest midwinter night.
Serves 6 (1 cup)
2 (16-ounce) cans navy beans, rinsed and drained
1 ( 8-ounce) can Hunt's Tomato Sauce
1 1/2 cups (9 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 (8-ounce) can pineapple chunks, packed in fruit juice, drained
1 tablespoon dried onion flakes
2 teaspoons prepared yellow mustard
2 tablespoons Brown Sugar Twin
In a large skillet sprayed with butter-flavored cooking spray, combine navy beans, tomato sauce, ham, and pineapple. Stir in onion flakes, mustard, and Brown Sugar Twin. Bring mixture to a boil. Lower heat and simmer for 15 minutes, stirring occasionally.

Each serving equals:
HE: 2 2/3 Protein, 1/3 Fruit, 2 Optional Calories
222 Calories, 2 gm Fat, 16 gm Protein, 35 gm Carbohydrate, 674 mg Sodium,
83 mg Calcium, 9 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1/2 Fruit

From When Every Minute Counts



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Ranchero Beans

8 oz. extra-lean ground sirloin or turkey breast
1/2 c chopped onion
1/2 c reduced-sodium ketsup
1 TBSP prepared yellow mustard
1 tsp cider vinegar
1/4 c water
1 (16 oz) can cut green beans, rinsed and drained
1 (16 oz) can wax beans, rinsed and drained
1 (8 oz) can red kidney beans, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray brown
meat and onion. Stir in ketsup, mustard, vinegar and water. Add green
beans, wax beans and kidney beans. Mix well to combine. Lower heat
and simmer for 15 minutes, stirring occasionally.

Serves 4 1 full cup

HE: 2 1/2 Ve, 1 3/4 Pr, 1/4 Sl, 10 OC

207 calories, 3g Fa, 17g Pr, 28g Ca, 621mg So, 54mg Cl, 8g Fi

DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1 Vegetable

Newsletter 7/2003

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Calico Potluck Beans

8 oz. lean ground beef
1/2 c chopped onion
10 oz(16 oz) red kidney beans rinsed and drained
10 oz (16 oz) butter beans, rinsed and drained
2 c (16 oz) cut green beans rinsed and drained
2 c (16 oz) cut yellow wax beans, rinsed and drained
1 3/4 c (one 15 oz can) Hunt's Chunky Tomato Sauce
2 TBSP Brown Sugar Twin
3 TBSP Hormel Bacon Bits
1/2 tsp. dried minced garlic

In a large skillet sprayed with butter flavored spray brown meat
and onion. Pour meat into slow cooker container. Stir in kidney
beans, butter beans, green beans and wax beans. Add tomato sauce,
Brown Sugar Twin, bacon bits and garlic. Mix well to combine. Cover
and cook on HIGH 3 to 4 hours. Mix well before serving.

Serves 6 (1 full cup)

HE: 2 2/3 Ve, 2 2/3 Pr, 14 OC

239 cal, 7g Fa, 21g Pr, 23g Ca, 947mg So, 53mg Cl, 7g Fi

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

From 7/1997 Newsletter


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Blueberry Thrill Snack
Serves 2

1 pita bread round
2 tablespoons Philadelphia FF soft cream cheese
3 tablespoons blueberry spreadable fruit
2 tablespoons coarsley chopped walnuts

Plug in generously spray both sides of a double sided electric contact grill with butter flavored cooking spray and preheat for 5 minutes. Meanwhile, cut pita bread in half and then cut each in half again to form 4 wedges. In a smal bowl, stir cream cheese and spreadable fruit until blended. Stir in walnuts. Spread about 1 full tablespoon blueberry mixture between each wedge. Evenly arrange wedges on prepared grill. Lightly spray tops with butter flavored cooking spray. Close lid and grill for 4-5 minutes. Serve at once.

Each Serving Equals:
HE: 1 bread, 1 fruit, 3/4 protein, 1/2 fat

205 calories, 5g fat, 6g protein, 34g carb, 234mg sod, 74mg cal, 1g fiber

DIABETIC: 1 starch, 1 fruit, 1 fat, 1/2 meat

WW Points - 5 points

From Hot Off The Grill

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Baked Apple

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 whole apple
1 tablespoon Log Cabin Sugar Free Syrup
1 teaspoon chopped walnuts -- (or pecans)

Take the core out of the apple and slice it from the top down,
but not all the way to the bottom. Put the apple in a glass
microwavable dessert dish, spread it slightly apart, drizzle
the syrup over the apple and sprinkle the pecans over top.

Microwave on HIGH for 2 to 4 minutes (depending on the firmness
of the apple before baking).

Serves 1.


Each serving equals: 1 Frt, 25 Opt. Cal.
1.5 Points

106 cal, 2 g fat, 4 g fiber, 1 g prot, 24 g carb, 25 mg sod,
11 mg calc



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Sour Cream Cucumbers
JoAnna M. Lund

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

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

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

Each serving equals:

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

Cooking Healthy with Splenda, p. 60



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Timber Ridge Pickles
(pg 21)

9 cups thinly sliced cucumbers
1 1/2 tablespoons pickling salt
3 cups Splenda Granular
2 cups cider vinegar
1 cup water
1 1/2 tablespoons mixed pickling spices
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves

In a large glass or plastic bowl, combine cucumbers and pickling salt. Cover with a clean cloth and let set at room
temperature for 3 hours. Rinse and drain well.

In a medium saucepan, combine Splenda, vinegar, water, pickling spices, cinnamon and cloves. Bring mixture to a
boil, stirring occasionally. Evenly pack cucumbers into hot sterilized pint canning jars. Carefully ladle hot vinegar
solution into jars, leaving a 1/2 inch headspace. Seal and process in a boiling water canner for 5 minutes.

Makes about 4 pints
Each 1 tablespoon serving equals:
HE: 4 Optional Calories
4 Calories; 0 gm fat; 0 gm protein; 1 gm carbohydrates; 82 mg Sodium; 1 mg calcium; 0 gm fiber
Diabetic Exchanges: 1 Free Food



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Ice Water Pickles
(pg 19)

5 cups thickly sliced cucumbers
4 cups ice water
3 cups white distilled vinegar
2 tablespoons pickling salt
2 cups Splenda Granular
2 tablespoons dried onion flakes
1 tablespoon yellow mustard seeds
1 teaspoon celery seed

In a large glass or plastic bowl, combine cucumbers and ice water. Cover with a clean cloth and refrigerate for 2
hours. Rinse and drain well. Evenly pack cucumbers into hot sterilized pint canning jars.

In a large saucepan, combine vinegar, pickling salt, and Splenda. Add onion flakes, mustard seeds, and celery
seed. Mix well to combine. Bring mixture to a boil, stirring occasionally. Lower heat and simmer for 10 minutes,
stirring often. Carefully ladle hot vinegar solution into jars, leaving a 1/2-inch headspace. Seal and process in a
boiling water canner for 8 minutes.

Makes 3 pints
Each 1 tablespoon serving equals:
HE: 4 Optional Calories
4 Calories; 0 gm Fat; 0 gm Protein; 1 gm Carbohydrates, 145 mg Sodium, 3 mg Calcium, 0 gm Fiber
Diabetic Exchanges: 1 Free Food



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Bread and Butter Pickles
Joanna Lund
KWQC-TV6 05/23/2002


8 cups sliced cucumbers
1-1/2 cups sliced onioin
1 large clove of garlic
2-1/2 tablespoons pickling salt
2 cups ice cubes
2 cups Splenda Granular
1 teaspoon ground turmeric
1 teaspoon celery seed
1 tablespoon yellow mustard seeds
1-1/2 cups cider vinegar

In a large glass or plastic bowl, combine cucumbers, onion, garlic and pickling salt. Evenly arrange ice cubes over top. Cover with a clean cloth and let set at room temperature for 3 hours. Remove garlic. Rinse and drain well. In a large saucepan, combine Splenda, turmeric, celery seed, mustard seed, and vinegar. Add drained cucumber mixture. Mix well to combine. Cook over medium heat for 5 minutes, stirring occasionally. Carefully ladle hot mixture into hot sterilized pint jars, leaving 1/2-inch headspace. Seal and process in a boiling-water canner for 10 minutes.

Makes about 4 pints
Each 1 tablespoon serving equals:
HE: 8 Optional Calories
8 Calories, 0 gm Fat, 0 gm Protein, 2 gm Carbohydrate, 273 mg Sodium, 4 mg Calcium, 0 gm Fiver
Diabetic Exchanges: 1 Free Food



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Bread and Butter Pickle Chunks
"Preserving The Best At Timber Ridge Farm” by JoAnna Lund"
(pg 31)

8 cups thickly sliced cucumbers
4 cups sliced white onion
2 1/2 tablespoons pickling salt
2 cups ice cubes
2 cups Splenda Granular
1 1/2 cups cider vinegar
1/2 cup water
1 tablespoon yellow mustard seeds
3/4 teaspoon ground turmeric
3/4 teaspoon celery seed

In a large glass or plastic bowl, combine cucumbers, onion, and pickling salt. Evenly arrange ice cubes over top.
Cover with a clean cloth and refrigerate for 3 hours. Rise and drain well.

In a large saucepan, combine Splenda, vinegar, water, mustard seeds, turmeric, and celery seeds. Add drained
cucumber mixture. Mix well to combine. Bring mixture to a boil, stirring occasionally. Carefully ladle hot mixture
into hot sterilized pint canning jars, leaving a 1/2 inch headspace. Seal and process in a boiling water canner for 10
minutes.

Makes about 5 pints
Each 1 tablespoon serving equals:
HE: 4 Optional Calories
4 Calories; 0 gm Fat; 0 gm Protein; 1 gm Carbohydrates; 137 mg Sodium; 3 mg Calcium; 0 gm Fiber
Diabetic Exchanges: 1 Free Food



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Candied Dills

1 quart jar purchased dill pickles

2/3 cup white vinegar

2 2/3 cups Sugar Twin or Sprinkle Sweet

2 tablespoons mixed pickling spice

Drain pickles and cut each pickle into 1/4-inch chunks. In a large bowl, combine vinegar and Sugar Twin. Stir in pickle chunks. Tie pickling spice in a small piece of cheesecloth and set in bowl with pickles. Let set at room temperature for 30 minutes. Spoon half of pickles back into pickle jar; set spice over pickles and spoon remaining pickles over top. Pour any remaining vinegar mixture over top. Cover and refrigerate for at least 4 days.

Each 1/4 cup serving equals: 20 calories, 0 grams fat, 0 grams protein, 5 grams carbohydrates, 867 milligrams sodium, 82 milligrams calcium and 0 grams fiber.

Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa. Visit Lund's Web site at www.healthyexchanges.com.



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Jo's Sugar Free Vanilla Cook and Serve Pudding Mix
From Fast, Cheap and Easy page 43

2 tabl. cornstarch
1/2 cup pourable Sugar Twin or Sprinkle Sweet
2/3 cup Carnation n/f dry milk powder
1 1/2 cups water
2 tsp. vanilla extract
4 - 5 drops yellow food coloring

Combine all this in a medium saucepan and cook over medium heat, stirring constantly until the mixture comes to a full boil and thickens.

This is for basic cooked s/f vanilla pudding

For chocolate version:

2 tabl. cornstarch
1/4 cup pourable Sugar Twin of Sprinkle Sweet
2 tabl. Nestle's s/f Chocolate Flavored Quik
1 1/2 cup water
1 tsp. vanilla extract

Follow the same cooking instructions as for the vanilla.


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Private Label Hot Cocoa Mix -- moved


Edited by: ANNINSD at: 3/8/2011 (13:10)
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Bacon-Tomato Herb Dressing serves 6 (1/4 cup)
From: Fast, Cheap and Easy

Here's a particularly good dressing for tossing with fresh spinach leaves. It's light but very flavorful, making it just about perfect for a hot summer night's patio supper

3/4 cup Healthy Request tomato juice or any reduced sodium tomato juice
3/4 cup Kraft f/f mayonnaise
1/4 cup Hormel Bacon Bits
1/4 tsp. dried minced garlic
1 1/2 tsp. dried onion flakes
1 1/2 tsp. dried parsley flakes

In a medium bowl, combine tomato juice and mayonnaise. Add bacon bits, garlic, onion flakes and parsley flakes. Mix well to combine. Cover and refrigerate for at least 15 min. Gently stir again just before serving.

Each serving equals:
HE: 1/4 veg, 1/4 slider/ 16 opt calories

45 cal, 1gm fat, 2gm protein, 7gm carbo, 430mg sodium, 5mg calcium, 0 fiber

Diabetic: 1/2 starch/carbo


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Apple Pie Pancakes with Applesauce Cream Topping serves 8
From: Fast, Cheap and Easy

1 cup unsweetened applesauce
1 cup Cool Whip Free
1/4 cup raisins
1 1/2 cups Bisquick Reduced Fat Baking Mix
2/3 cup Carnation n/f dry milk powder
1/4 cup (1 oz) chopped walnuts
1 tabl. pourable Sugar Twin
1 1/2 tsp. apple pie spice
1 cup water
1 tsp. vanilla extact
1 egg or equivalent in egg substitute

In a medium bowl, combine applesauce and Cool Whip Free. Fold in raisins. Cover and refrigerate while preparing pancakes. in a large bowl, combine dry baking mix, dry milk powder, walnuts, Sugar Twin and apple pie spice. Add water, vanilla extract, and egg. Mix well to combine. Using a 1/3 cup measure as a guide, pour batter onto a hot griddle or skillet sprayed with butter flavored cooking spray to form 8 pancakes. Cook over medium heat for 3 to 4 min. on each side or until lightly browned. For each serving, place a pancake on a plate and top with about 1/4 cup applesauce mixture. Serve at once.

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, 1/2 fruit, 1/4 skim milk, 1/4 protein, 1/4 fat, 16 opt calories

176 cal, 4g fat, 5g protein, 30g carbo, 307mg sodium, 97mg calcium, 1g fiber

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


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Mediterranean Pizza Serves 8
From Cancer Recovery cookbook

1 (11 oz) can Pillsbury refrigerated crusty French loaf
1 3/4 cups (one 15 oz can) Hunt's tomato sauce
1 1/2 tsp dried basil
1/2 tsp dried minced garlic
1 tsp dried parsley flakes
1 tabl. pourable Sugar Twin
2 1/2 cups chopped unpeeled zucchini
3/4 cup (3 oz) crumbled feta cheese
3/4 cup (3 oz) shredded Kraft reduced fat mozzarella cheese

Preheat oven to 415 degrees. Spray a 10 x 15 inch rimmed baking sheet with olive oil flavored cooking spray. Unroll French loaf and pat into prepared baking sheet. Bake for 6 - 8 min, or until lightly browned. In a small bowl, combine tomato sauce, basil, garlic, parsley flakes and Sugar Twin. Spread sauce mixture evenly over partially baked crust. Arrange zucchini evenly over sauce. Evenly sprinkle feta and mozzarella cheeses over top. Continue bakingfor 8 - 10 min. Place baking sheet on a wire rack and let set for 5 min. Cut into 8 servings.

Each serving equals:
HE: 1 1/2 veg, 1 bread, 1 protein, 1 opt calorie

173 cal, 5g fat, 9g protein, 23g carbo, 758mg sodium, 135mg calcium, 2g fiber

Diabetic: 1 veg, 1 starch, 1 meat



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Man Pleasin Nacho Platter
Joanna Lund
KWQC-TV6 08/26/2005


Serves 6

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1 cup chunky salsa (mild, medium, or hot)
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/3 cup (1-1/2 ounces) sliced ripe olives
1/2 cup (1-1/2 ounces) crushed Doritos Reduced Fat Tortilla Chips

Place meat and onion in a plastic colander and place colander in a glass pie plate. Cover and microwave on HIGH (100% power) for 4 to 5 minutes, stirring after 3 minutes. Break meat into small pieces and spoon into a 9-inch microwavable pie plate. Add kidney beans and salsa. Mix well to combine. Cover and continue microwaving on HIGH for 4 to 5 minutes, stirring once. Let set for 2 to 3 minutes. Top with Cheddar cheese, olives, and Dorito chips. Divide into 6 servings.

Each serving equals:
HE: 2-1/2 Protein, 1/2 Vegetable, 1/3 Bread, 1/4 Fat
184 Calories, 8 gm Fat, 13 g Protein
15 gm Carbohydrate, 420 mg Sodium
168 mg Calcium, 4 gm Fiber
DIABETIC: 2 Meat, 1 Starch



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White Sauce

Spray a medium saucepan with butter-flavored cooking spray
Place 1 1/2 cups evaporated fat-free milk and 3 tablespoons flour in a covered jar
Shake well
Pour into saucepan and cook over medium heat until thick, stirring constantly
Add salt and pepper to taste
Another Potful of Recipes, p 38


Edited by: ANNINSD at: 2/1/2011 (13:26)
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Stuffed Graham Crackers
Serves 4
From: HELP

3 tabl. Peter Pan reduced fat peanut butter
2 tabl. raisins
1 tabl. flaked coconut
1 tabl. quick rolled oats
8 (2 1/2 inch) graham cracker squares

In a small bowl, combine peanut butter, raisins, coconut and rolled oats. Mix well Drop a tablespoonful of mixture onto 4 graham crackers.
Top each with another graham cracker. Eat at once or store individually in Ziploc sandwich bags.

Each serving equals:
HE: 3/4 protein, 3/4 fat, 2/3 bread, 1/4 fruit, 14 opt calories

157 cal, 5g fat, 5g protein, 23g carbo, 164mg sodium, 1g fiber

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


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2/1/11 12:43 P

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Paradise Yogurt
Serves 4 (3/4 cup)
From: HELP

3 cups Yoplait plain f/f yogurt
1 tub Crystal Light tropical punch beverage mix

In a large bowl, combine yogurt and dry beverage mix. Mix well. Store in a covered container in refrigerator.

Each serving equal:
HE: 1 skim milk

92 cal, 0 fat, 10g protein, 13g carbo, 115mg sodium, 0g fiber

Diabetic: 1 skim milk


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2/1/11 12:42 P

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Mocha
serves 1
From: HELP

1/2 cup Carnation n/f dry milk powder
2 tabl. Sprinkle Sweet or Sugar Twin
2 tabl. Nestle Quik s/f instant chocolate drink mix
1 (8 oz) cup hot coffee
1 tabl. Cool Whip Lite

In a large mug, combine dry milk powder, Sprinkle Sweet and Nestle's Quik. Add hot coffee. Mix well to combine. Top with 1 tabl. of Cool Whip Lite.

Each serving equals:
HE: 1 skim milk, 8 opt calories

81 cal, 1g fat, 6g protein, 12g carbo, 161mg sodium, 0g fiber

Diabetic: 1 skim milk


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1/31/11 8:59 P

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Breakfast Burrito
Cooking Healthy with a Microwave, pg 237

Here's another bit of kitchen magic that produces a wonderful egg filling in no time at all! What a quick and easy meal this makes---and cleanup is simple.
Serves 4

4 eggs, beaten, or equivalent in egg substitute
1/4 cup chopped green onion
1/2 cup coarsely chopped cherry tomatoes
6 tablespoons shredded Kraft reduced-fat Cheddar cheese
4 (6-inch) flour tortillas
3/4 cup chunky salsa (mild, medium, or hot)

Spray an 8-cup microwave-safe mixing bowl with butter-flavored cooking spray. In prepared bowl, combine eggs, green onion, and tomatoes. Microwave on HIGH (100 % power) for 1 minute. Stir in Cheddar cheese and continue to microwave on HIGH for 1 minute longer. Spoon about 1/2 cup egg mixture in center of each tortilla. Roll each up and place in an 8-by-8-inch microwave-safe baking dish. Microwave on HIGH for 1 minute. For each serving, place 1 burrito on a plate and spoon 3 tablespoons salsa over top.

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

236 calories, 8 gm fat, 13 gm protein, 28 gm carbohydrate, 634 mg sodium, 159 mg calcium, 2 gm fiber

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


Ann in San Diego


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Italian Omelet
Cooking Healthy with a Microwave, pg 236

Here’s an easy way to prepare a lovely egg entrée that uses handy ingredients and arrives at the table with all the excitement of a Venetian gondola ride! What a bellissima way to start the day.
Serves 4

6 eggs or equivalent in egg substitute
1 teaspoon Italian seasoning
¼ teaspoon lemon pepper
½ cup fat-free cottage cheese
1 (8-ounce) can tomatoes, finely chopped and undrained
2 tablespoons reduced-sodium ketchup
¼ cup Kraft Reduced Fat Parmesan Style Grated Topping

Spray a 9-inch glass pie plate with olive oil-flavored cooking spray. In a medium bowl, combine eggs Italian seasoning, and lemon pepper. Pour mixture into prepared pie plate. Cover and microwave on HIGH (100% power) for 4 minutes or until omelet is firm, but moist, stirring after every minute. In a small bowl, combine cottage cheese, undrained tomatoes, and ketchup. Evenly spoon mixture over omelet mixture. Sprinkle Parmesan cheese evenly over top. Continue to microwave on HIGH for 2 minutes. Place pie plate on counter and let set for 2 minutes. Cut into 4 servings. Serve at once.

Each serving equals:
HE: 2 protein, 1 vegetable, 8 optional calories

172 calories, 8 gm fat, 16 gm protein, 9 gm carbohydrate, 709 mg sodium, 109 mg calcium, 2 gm fiber

Diabetic exchanges: 2 meat, 1 vegetable


Ann in San Diego


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Maple Crunch
I love this recipe, especially this time of year. I make and bring this to family functions around the holidays to have something else besides fudge and fruitcake to munch on, which I also love! I quadruple the recipe, mix up the Chex an syrup in a large bowl, then pour on the greased cookie sheet and it comes out great. Do not use cheap rice cereal - it will shrink way down! Store it in a big zip type bag and I put a measuring cup in there also to ensure I get a portion and no more! This snack is 5 stars and addicting! Can you tell I've made this more than a few times? :)

Maple Crunch
from: Grandma's Comfort Food Made Easy p. 198
Serves 6 (3/4 Cup)

1/3 Cup Cary's Sugar Free Maple Syrup
1 Tbsp + 1 tsp reduced-calorie margarine
1/2 Cup Sugar Twin or Sprinkle Sweet
1/4 Cup Brown Sugar Twin
5 Cups (4 1/2 oz) Rice Chex

preheat oven 250°. Spray a large cookie sheet with butter flavored cooking spray. In a large skillet, combine maple syrup and margarine. Cook ober medium heat until margarine is melted. Stir in Sugar Twin and Brown Sugar Twin. Bring mixture to a boil, then continue cooking for 2 minutes, stirring constantly. Remove from heat. Place Rice Chex on prepared cookie sheet. Drizzle syrup mixture over Rice Chex. Mix gently with wooden spoon to coat. Bake 60 minutes, stirring after every 15 minutes. Store in an airtight container.

HE 1 br, 1/3 fa, 1/4 slider, 1 opt cal

97 calories, 1g fat, 1g protein, 21g carbohydrate, 217mg sodium, 3mg calcium, 0g fiber

Diabetic: 1 starch

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Personal note:
don't make the mistake like I did and substitute brown Sugar Twin with Brown Sugar Splenda 1:1. Brown Sugar Splenda is a sugar blend (part brown, sugar part Splenda) and is supposed to be measured at the ratio of 1:0.5 in recipes. This means if your recipe calls for 1 cup brown sugar (or 1 cup Brown Sugar Twin) use 1/2 cup Brown Sugar Splenda. Remember, adding Brown Sugar Splenda is adding sugar to your product and extra calories and carbs.


Ann in San Diego


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1/31/11 12:42 P

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Spices and Seasonings

JoAnna's great pallet and knack of flavor combinations extended her talents by creating her line of "Jo's Spices." We could easily grab a premixed blend from the grocery store or toss in the suggested herbs and amounts listed as an option to her blends in her recipes. But yet, her "Jo's Spices" blends make the meals and desserts more flavorful and tasty. We may not be able to recreate her blends, but perhaps we can get closer to what she had in mind by knowing and adding a bit of what is in the actual blend.

Here is a list of each blend according to the ingredient and order on the official "Jo's Spices" seasoning packages:

Apple Pie Spice: cinnamon, nutmeg, ginger

Chili Seasoning: Chili powder, cumin, oregano, granulated garlic, onion flakes

Dill Seasoning: onion flakes, ginger, dill weed, dried lemon peel, cayenne pepper

faux salt: granulated garlic, onion powder, mustard powder, paprika, thyme, white pepper, dill weed, savory, dried lemon peel, parsley flakes

Italian Seasoning: ground red pepper, marjoram, basil, minced garlic, thyme, rosemary, onion flakes

Lemon Herb Pepper: dried lemon peel, paprika, basil, celery seed, granulated garlic, oregano flakes, cayenne pepper, onion flakes, parsley flakes, thyme

Loose Meat Seasoning: black pepper, granulated garlic, onion powder, chili powder, mustard seed, allspice, coriander, marjoram, oregano

Onion Pepper Seasoning: coarse black pepper, onion flakes, parsley flakes

Pizza Seasoning: oregano, basil, onion flakes, granulated garlic, thyme, fennel, paprika, black pepper

Poultry Seasoning: sage, thyme, marjoram

Pumpkin Pie Spice: cinnamon, ginger, nutmeg, allspice, ground cloves

Sausage Seasoning: black pepper, marjoram, basil, minced garlic, thyme, rosemary, onion flakes

Taco Seasoning: chili powder, onion flakes, paprika, granulated garlic, cayenne pepper, thyme


Ann in San Diego


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1/31/11 12:33 P

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Apple Raisin Sauce
From: An Apple A Day... Cookbooklet p.52
personal note:
This recipe is such a great condiment and compliment to your holiday baked ham. After taking it to the family Christmas holiday banquet last year, I had many requests to e-mail the recipe out to most family members. Do make it for your baked ham dinner, you'll be glad you did!

Apple Raisin Sauce
2 Cups unsweetened apple juice
1 (4-serving) pkg Jell-O sugar-free vanilla cook-and-serve pudding mix
1 tsp. Jo's Apple Pie Spice
1 Tbsp. lemon juice
1/2 Cup raisins

In a medium saucepan, combine apple juice, dry pudding mix, and Jo's Apple Pie Spice. Stir in lemon juice and raisins. Cook over medium heat until mixture thickens and starts to boil, stirring often. Place saucepan on a wire rack and allow to cool for 5 minutes. Serve warm over ham, chicken, OR vanilla sugar-and fat-free ice cream.

Hints:
1. Substitute any reputable brand for JO's Apple Pie Spice.
2. Re-warms beautifully in the microwave.
3. To plump raisins without 'cooking, place a glass measuring cup and microwave on HIGH for 20 seconds.

Serves 8 (1/4 cup)
Each serving equals:
HE: 1 fr, 10 opt calories
----------------------
68 cal, 0g fat, 0g protein, 17g carbohydrate, 61mg sodium, 9mg calcium, 0g fiber
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Diabetic: 1 fruit

another personal note:
I don't use or buy cook-and-serve pudding mix. Per JoAnna (NL 7-97 p.7, Q&A ), in place of cook and serve vanilla pudding mix, I use:
2 Tbsp. Cornstarch
1/2 C Splenda

and I'm not sure why the plumping hint in this one. The raisins do plump and they do get cooked. At any rate, its a keeper of a recipe!


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