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3/12/14 2:45 P

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Ann in San Diego


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3/7/11 11:13 A

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As you pull this out of the microwave, be prepared for everyone to say, “this is the way a house is supposed to smell!”

MEAT LOAF RING

1/2 cup chopped onion
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped celery
1/2 cup reduced-sodium tomato juice
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper
16 ounces extra-lean ground turkey or beef
6 tablespoons (1 ½ ounces) dried fine bread crumbs
1/4 cup reduced-sodium ketchup

In a large bowl, combine onion, green pepper, celery, tomato juice, parsley flakes, and black pepper. Add meat and bread crumbs. Mix well to combine. Pat mixture into a microwavable ring mold. Spread ketchup evenly over top. Microwave on HIGH (100% power) for 8 to 10 minutes, turning dish after 5 minutes. Let set for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 2/3 Ve, 1/3 Br, 10 OC
144 Calories, 4g Fa, 16g Pr, 11g Ca, 156mg So, 29mg Cl, 1g Fi
DIABETIC: 2 Mt, 1/2 Ve, 1/2 St


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3/6/11 5:05 P

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ZACH’S CHILI CLASSIC

For those of you who love their chili with beans, here’s a dish inspired by my grandson Zach, who shares a taste for pleasantly spicy food with his Poppa Cliff.

Serves 6 (1 cup)

16 ounces extra-lean ground sirloin beef or turkey breast
1 cup chopped onion
1 cup chopped green bell pepper
1 (15-ounce) can diced tomatoes, undrained
1 (8-ounce) can Hunt’s Tomato Sauce
¼ cup reduced-sodium ketchup
2 teaspoons chili seasoning
1 (15-ounce) can Bush’s kidney beans, rinsed and drained

Crumble meat into a plastic colander. Stir in onion and green pepper. Place colander in a glass pie plate. Microwave on HIGH (100% power) for 4 to 5 minutes or until meat is browned, stirring after 3 minutes. In an 8-cup microwave-safe mixing bowl, combine undrained tomatoes, tomato sauce, ketchup, and chili seasoning. Add kidney beans. Mix well to combine. Stir in browned meat mixture. Cover and microwave on HIGH for 8 to 10 minutes or until mixture is heated through, stirring after every 4 minutes. Place bowl on counter, uncover, and let set for 2 minutes. Mix well before serving.

Each serving equals:

HE: 2-1/2 Protein * 2 Vegetable * 1/2 Bread * 10 Optional Calories
192 Calories * 4 gm Fat * 19 gm Protein * 20 gm Carbohydrate * 337 mg Sodium *
57 mg Calcium * 5 gm Fiber
________________________________________
_____________DIABETIC EXCHANGES: 2 1/2 Meat * 2 vegetable * 1/2 Starch

(JoAnna Lund’s Cooking Healthy with a Microwave, p.40)


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3/4/11 12:48 P

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Tuna Rice Wedges (Micro Corner) Serves 6
March 2001 Newsletter

2 eggs or equivalent in egg substitute
1 1/2 cups cole cooked rice
2 (6 oz) cans, white tuna, packed in water, drained and flakes
1/4 cup finely chopped onion
1/2 cup (one 2.5 oz) jar sliced mushrooms, undrained
1/2 cup + 1 tabl. (2 1/4 oz) dried fine bread crumbs
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar Cheese

Spray a 9 inch pie plate with butter flavored cooking spray. In a large bowl, beat eggs with a fork. Add rice, tuna, onion, undrained mushrooms, bread crumbs, onion flakes and parsley flakes. Mix well to combine. Pat mixture into prepared pie plate. cover and microwave on HIGH (100%) power for 8 - 10 min. turning after 4 minutes. Evenly sprinkle cheddar cheese over top. Let pie plate set for 2 - 3 min. or until cheese starts to melt. cut into 6 wedges.

Serves 6 Each serving equals:
HE: Pr. 1 Br. 1 1/4 vie

218 cal, 6g fat, 22g Pr, 19g Carb, 502mg So, 137mg Cl, 1g fiber

Diabetic 3 mt, 1 st

HINT: 1 cup uncooked instant rice usually makes about 1 1/2 cups.

This is an old

Ann in San Diego


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3/2/11 7:42 P

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Cheesy Chili Meat Loaf serves 6
From August 2002 newsletter

1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
2 tabl. water
16 oz. extra lean gr. sirloin beef or turkey breast
1/2 cup + 1 tabl. (2 1/4 oz) shredded Kraft reduced fat cheddar cheese
3 slices reduced calorie white bread, made into soft crumbs
1 tsp. Jo's chili seasoning or any chili seasoning
1 ( 8 0z) can Hunt's Tomato Sauce (divided)
1 tabl. Splenda Granular
1 sp. dried parsley flakes

In a small microwavable bowl, combine onion, green pepper, and water. Cover and microwave on HIGH (100% powder) for 2 min. Drain. In a large bowl, combine meat, Cheddar cheese, bread crumbs, Jo's chili Seasoning, 1/3 cup tomato sauce and drained vegetables. Pat mixture into a microwavable baking ring. Microwave ont HIGH for 8 min. Stir Splenda and parsley flakes into remaining 2/3 cup tomato sauce. Spoon sauce mixture evenly over top. Continue to microwave on HIGH for 2 min. let set for 5 min. cut into 6 servings.

Serves 6 Each serving equals:
HE 2 1/2 Pr, 1 Ve, 1/4 Br, 1 OC

165 Cal, 5g fat, 20g pro, 10g Carb, 438mg Sod, 89mg. Cl, 1g fiber

Diabetic: 2 Mt 1 Ve


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2/22/11 7:24 P

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Pizza Hot Dog Casserole

Penny-Pinching Main Dishes, page 194

Freezes well, Serves 4 (1 cup)

8 ounces Healthy Choice 97% fat-free frankfurters, diced
1 3/4 cups (3 ounces) uncooked noodles
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce (I used regular Tomato sauce.)
1 teaspoon pizza seasoning or Italian seasoning
1 teaspoon Splenda
1/2 cup (one 2.5-ounce jar) sliced mushrooms, undrained (I used 4-ounce can)
2/3 cup (2 1/4 ounce) shredded Kraft reduced-fat mozzarella cheese

Place frankfurters in an 8-cup glass measuring bowl. Sprinkle uncooked noodles evenly over top. In a medium bowl, combine tomato sauce, pizza seasoning, Splenda and undrained mushrooms. Pour sauce mixture evenly over noodles. Cover and microwave on HIGH (100% power) for 10 minutes. Stir in mozzarella cheese. Continue microwaving on HIGH for 2 minutes or until noodles are tender and cheese is melted. Let set for 5 minutes. Mix well again just before serving.

Each serving equals:

HE: 2 Protein, 2 Veg, 1 Br, 5 OC

229 Calories, 5 gm Fat, 17 gm Protein, 29 gm Carb, 1,468 mg Sodium, 114 mg Calcium, 3 gm Fiber

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



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2/21/11 1:01 P

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BALLPARK FRANKS

If you'd like to enjoy hot dogs just the way they're served at your favorite stadium, here's my take on this tangy combo. Just warn your kids that if they start to do the "Wave," they'd better not knock over their milk.

Serves 4

4 (2 ounces) Oscar Mayer or Healthy Choice reduced-fat frankfurters
4 reduced-calorie hot dog buns
1 (8-ounce) can sauerkraut, drained
2 tablespoons sweet pickle relish
2 tablespoons Heinz Light Harvest Ketchup or any reduced-sodium ketchup

Place 1 frankfurter in each bun and arrange buns in an 8-by-8-inch glass baking dish. In a small bowl, combine drained sauerkraut, pickle relish, and ketchup. Spoon full 1/4 cup of mixture over top of each frankfurter. Cover and microwave on HIGH (100% power) for 3 to 4 minutes or until heated through.

Each serving equals:
HE: 1 1/3 Protein, 1 Bread, 1/2 Vegetable, 1/4 Slider
154 Calories, 2 gm Fat, 9 gm Protein, 25 gm Carbohydrate, 1066 mg Sodium,
23 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1 Starch, 1 Vegetable


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2/19/11 1:47 P

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Maple Milk Mug

Healthy Exchanges Newsletter, December 2001, pg 7

Microwaves aren't just for warming cold coffee anymore!!!

2 cup fat free milk
1/4 cup Log Cabin Sugar Free Maple Syrup
1 tablespoon granular Splenda
1 teaspoon vanilla extract

Place milk in a 4-cup glass measuring cup. Microwave on HIGH (100% power) for 1 to 2 minutes or until very hot but NOT boiling. Stir in maple syrup, Splenda and vanilla extract, mixing well with a wire whisk. Pour into mugs. Serve at once.

Serves 2 (1 cup) - Each serving equals:
HE: 1 SM, 1/4 Sl
100 Calories, 0 gm Fa, 8 gm Pr, 17 gm Ca, 176 mg So, 301 mg Cl, 0 gm Fi
Diabetic: 1 SM


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2/17/11 1:46 P

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Kathy's Scrumptious Chocolate Fudge serves 16 (2 each)
From Dec. 2001 HE Newsletter
also 2005 HE Employee's Favorite Recipes

1 recipe Jo's Sweetened Condensed Milk
1 1/2 cups mini chocolate chips
4 (1 oz) unsweetened chocolate squares
1 1/4 cups Splenda Granular
1 tabl. vanilla extract

In a large microwave safe mixing bowl, combine Jo's Sweetened Condensed milk, choc. chips, unsweetened choco, and Splenda. Microwave on HIGH (100% power) for 3 min. Stir in vanilla extract. Spread mixture into a 9 x 9 dish sprayed with butter flavored cooking spray. Refrig. for at least 2 hours. Cut into 32 pieces

Each serving equals:
HE: 1 fat, 1/4 f/f milk, 1 slider

152 calories, 8g fat, 3g protein, 17g carbo, 34mg sodium, 86mg calcium, 2gm fiber

Diabetic: 1 fat, 1 starch/carbo

JO's Sweetened Condensed Milk

1/2 cup cold water
1 1/3 cup Carnation n/f dry milk powder
1/2 cup Splenda granular

In a two cup glass measuring cup. combine water and dry milk powder. Microwave on HIGH for 45 - 60 seconds or until mixture is very hot. Stir in Splenda. Cover and refrig. for at least 2 hours or up to 2 weeks. Use as you would purchased sweetened condensed milk.


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2/13/11 2:27 P

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Easy Baked Apple Treats
1 Point per serving

2 cups (4 small) baking apples -- cored peeled, and sliced
1/4 cup Cary's Sugar Free Maple Syrup
1 tablespoon (1/4 ounce) chopped pecans

An apple a day--well, we all know what they say about apples and staying healthy, don't we? But when you slice the apples, drench them in maple syrup, and add a few pecans, you create a taste treat that'll inspire anyone who tastes it to live healthy for a lifetime!

1. Arrange apple slices in an 8-by-8 inch glass microwaveable baking dish. Drizzle maple syrup over apples. Evenly sprinkle pecans over top. Cover and microwave on HIGH (100% power) for 3 to 4 minutes. Serve warm. Serves 4 (1/2 Cup).
MaryD's Notes: I found almost an identical recipe that said it could be baked at 350 for 20 minutes if you wanted to use your oven). She also used Gala Apples and syrup with NutraSweet.
Servings: 4 Serving size (1/2 cup)

Per serving: 53 Cal, 1g Fat, 0g Pro, 11g Carb, 20mg Sod, 1g Fib

Healthy Exchanges: 1 Fruit, 1/4 Fat, 10 Opt. Cal.

Diabetic Exchanges: 1 Fruit

Weight Watcher Points: 1

Source: "One Pot Favorites Cookbook, page 79"


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2/13/11 2:22 P

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Applesauce a la Mode
Recipe By :JoAnna Lund
Serving Size : 4 Preparation Time :0:00
Categories : Desserts Fountain & Frozen Treats

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups applesauce, unsweetened
1 teaspoon apple pie spice
1 teaspoon lemon juice
1 Tablespoon Splenda granular
2 cups fat-free ice cream -- vanilla, sugar-free

In a 4 cup glass measure, combine applesauce, apple pie spice,
lemon juice, and Splenda. Microwave on HIGH for 2 minutes. For
each serving, place 1/2 cup ice cream in a dessert dish and
spoon about 1/2 cup hot applesauce mixture over top. Serve at
once.

Source:
"Joyful Table pg. 279"

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

Per Serving (excluding unknown items): 144 Calories;
trace Fat (0.5% calories from fat); 4g Protein;
34g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
68mg Sodium.

Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 1 1/2
Other Carbohydrates.

NOTES : Each Serving:
HE: 1 fruit, 3/4 slider, 2 opt.cal.
140 calories, 0 gm fat, 4 gm protein, 31 gm carbohydrate,
53 mg sodium, 124 mg calcium, 1 gm fiber
DIABETIC: 1 fruit, 1 starch

HINT: 1/4 cup raisins may be added to applesauce mixture
before microwaving.


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2/13/11 2:18 P

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Easy Baked Apple Treats
Recipe By :JoAnna M. Lund
1 Point per serving

2 cups (4 small) baking apples -- cored peeled, and sliced
1/4 cup Cary's Sugar Free Maple Syrup
1 tablespoon (1/4 ounce) chopped pecans

An apple a day--well, we all know what they say about apples and
staying healthy, don't we? But when you slice the apples, drench
them in maple syrup, and add a few pecans, you create a taste treat
that'll inspire anyone who tastes it to live healthy for a lifetime!
1. Arrange apple slices in an 8-by-8 inch glass microwaveable baking
dish. Drizzle maple syrup over apples. Evenly sprinkle pecans over
top. Cover and microwave on HIGH (100% power) for 3 to 4 minutes.
Serve warm. Serves 4 (1/2 Cup).

MaryD's Notes: I found almost an identical recipe that said it could
be baked at 350 for 20 minutes if you wanted to use your oven). She
also used Gala Apples and syrup with NutraSweet.

Servings: 4
Serving size (1/2 cup)
According to the cookbook: Per serving: 53 Cal, 1g Fat, 0g Pro,
11g Carb, 20mg Sod, 1g Fib

Healthy Exchanges: 1 Fruit, 1/4 Fat, 10 Opt. Cal.

Diabetic Exchanges: 1 Fruit

Weight Watcher Points: 1

Source: "One Pot Favorites Cookbook, page 79" Copyright: "Healthy
Exchanges, Inc. 1997

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2/11/11 5:11 P

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Magic "Baked" Beans

1 cup finely chopped onion
1 (8 oz) can Hunt's Tomato Sauce
1/4 cup Splenda Granular
1 TBSP Grey Poupon Dijon Country Mustard
1 tsp. Worchestershire sauce
1/4 cup Hormel Bacon Bits
2 (16 oz) cans great northern beans, rinsed and drained

In an 8-cup glass measuring bowl,microwave onion on HIGH(100% power)
for 5 minutes. Stir in tomato sauce, Splenda, Dijon mustard,
Worchestershire sauce and bacon bits. Cover and microwave on HIGH
for 3 minutes. Add great northern beans. Mix well to combine. Re-cover
and continue microwaving on HIGH for 5 minutes,stirring after 3 minutes.

Serves 4 (3/4 cup)

HE: 1 1/2 Pr, 1 1/4 Ve, 1/2 Br, 1/4 Sl, 11 OC

230 calories, 2g Fa, 15g Pr, 38g Ca, 603mg So, 92mg Cl,8g Fi

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

From 8/03 newsletter

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2/6/11 2:00 P

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Souper Supper Squares
From Sept. 2002 newsletter

16 oz. extra lean gr. sirloin beef or turkey breast
3/4 cup finely chopped onion
1 tsp. Jo's Loose Meat Seasoning or and reputable meat seasoning
6 tabl. dried fine bread crumbs
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/4 cup f/f milk
1 tsp. dried parsley

In a large bowl, combine meat, onion, Jo's loose meat seasoning, bread crumbs, and 1/2 cup mushroom soup. Mix well to combine. Pat mixture into an 8 x 8 glass microwavable baking dish. Cover and microwave on HIGH (100% power) for 8 - 10 min. or until meat is set in center. Let baking dish set for 3 - 4 min. Meanwhile, in a medium bowl, combine remaining mushroom soup, milk and parsley flakes. Microwave on HIGH for 1 1/2 to 2 min. or until hot and bubly, stirring after 1 min. Cut meat into 6 pieces. For each serving, place 1 piece on a plate and spoon about 2 tabl. sauce on top.

Serves 6 - each serving equals:
HE: 2 Pr, 1/3 Br, 1/4 Ve, 1/4 Sl, 11 OC

153 cal, 5g fat, 16g Pro, 11g Car, 307mg sod, 74 mg Cl, 1g fiber

Diabetic: 2 Mt, 1 St/Ca



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2/5/11 5:01 P

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Pizza Hot Dish (One Pot Favorites pg. 67)
8 ounces ground 90% lean turkey or beef
1 3/4 cups (3 ounces) uncooked noodles
1 3/4 cups (one 15 ounce can) Hunt's Chunky Tomato Sauce
1 teaspoon pizza seasoning or Italian seasoning
1 teaspoon Sugar Twin or Sprinkle Sweet
1/2 cup (one 2.5 ounce jar) sliced mushrooms, undrained
Full 1/2 cup (21/4 ounces) shredded Kraft reduced-fat
mozzarella cheese

Place meat in a plastic colinder and set colinder in a 9-inch glass
pie plate. Microwave on HIGH (100% power) for 3 to 4 minutes, or
until meat is browned, stirring after 2 minutes. In an 8-cup
measuring bowl, combine browned meat and uncooked noodles. In a
medium bowl, combine tomato sauce, pizza seasoning, Sugar Twin, and
mushrooms. Add sauce mixture to meat mixture. Mix well to combine.
Cover and vent one corner. Microwave on HIGH for 10 minutes. Stir
in mozzarella cheese. Re-cover and continue microwaving on HIGH for
2 minutes or until noodles are tender and cheese is melted. Place
bowl on wire rack and let stand for 5 minutes. Mix well before serving.

Each serving equals:
HE: 2 1/2 Protein 2 Vegetable 1 Bread

244 Calories, 8 gm Fat, 19 gm Protein, 24 gm Carbohydrate
926 mg Sodium, 1 gm Fiber

Diabetic: 2 1/2 Meat 2 Vegetable 1 Starch


serves 4 (scant 1 cup). It really is delicious!!


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ANNINSD Posts: 5,878
2/2/11 1:14 P

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Hasty Rice Pudding serves 6
From: Fast, Cheap and Easy

1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 1/2 cups (one 12 fluid oz can) Carnation Evaporated Skim milk
1 1/4 cups water
1 cup (3 oz) uncooked Minute Rice
1/2 cup raisins
1/4 tsp. ground cinnamon

In an 8 cup glass measuring bowl, combine dry pudding mix, evaporated skim milk and water. Mix well using a wire whisk. Stir in uncooked rice. Microwave on HIGH (100% power) for 4 minutes, stirring after 2 min. Stir in raisins and cinnamon. Continue microwaving on HIGH for 2 min. Mix gently to combine. Let stand for 5 min. Stir well. Evenly spoon mixture int 6 dessert dishes.

HINTS: Good warm or cold.

Also good topped with 1 tabl. Cool Whip Lite, but don't forget to count the few additional calories.

Each serving equals:
HE: 2/3 fruit, 1/2 skim milk, 1/2 bread, 13 opt calories

128 cal, 0 fat, 6g protein, 26g carbo, 152mg sodium, 194mg calcium, 1g fiber

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



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2/2/11 1:12 P

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Supper Time Pizza Casserole serves 4 (1 full cup)
From: Fast, Cheap and Easy

8 oz. ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
1 3/4 cup (one 15oz can) Hunt's tomato sauce
1 tsp. pizza or Italian seasoning
1 tsp. pourable Sugar Twin
2 cups cooked noodles, rinsed and drained
3/4 cups (3 oz) shredded Kraft reduced fat mozzarella cheese

Place meat in a plastic colander and place colander in a glass pie plate. Microwave on HIGH (100% power) for 4 - 5 min. or until meat is browned, stirring every 2 min. In an 8 cup glass measuring bowl, combine browned meat, onion, green pepper and mushrooms. Add tomato sauce, pizza seasoning, Sugar Twin and noodles. Mix well to combine. Cover with waxed paper and microwave on HIGH for 10 min, stirring after 5 min. Stir in mozzarella cheese. Place bowl on a wire rack and let set for 5 min. Mix well again before serving.

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

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

281 cal, 9g fat, 21g protein, 29g carbo, 930mg sodium, 168mg calcium, 4g fiber

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


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2/2/11 1:10 P

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Easy Pizza Meatloaf serves 6
From: Fast, Cheap and Easy

16 oz. ground 90% lean turkey or beef
6 tabl. (1 1/2 oz) dried fine bread crumbs
1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1/2 cup (one 2.5 oz. jar) sliced mushrooms, drained
1/3 cup (1 1/2 oz) sliced ripe olives
1 3/4 cups (one 15 oz can) Hunt's tomato sauce, (divided)
2 tsp. Italian seasoning (divided)
1/2 tsp. pourable sugar Twin
3/4 cup (3 oz) shredded Kraft reduced fat mozzarella cheese

Place a small custard cup in center of a deep dish 9 inch glass pie plate or use microwave ring mold. Spray pie plate with olive oil flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion, green pepper, mushrooms, olives, 1/2 cup tomato sauce and 1 tsp Italian seasoning. Mix well to combine. Evenly spread meat mixture into pie plate. Stir remaining 1 tsp. Italian seasoning and Sugar Twin into remaining tomato sauce. Spread sauce mixture evenly over meat mixture. Microwave on HIGH (100% power) for 10 min. Sprinkle mozzarella cheese evenly over top. Turn dish and continue microwaving on HIGH an additional 8 min. Place pie plate on a wire rack and let set for 5 min. Cut into 6 servings.

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

215 cal, 9g fat, 19g protein, 12g carbo, 771mg sodium, 127mg calcium, 2g fiber

Diabetic: 2 1/2 meat, 2 veg



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2/1/11 9:55 P

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New Age Scalloped Potatoes (serves 4)
From Arthritis H E cookbook

3/4 cup water
1/3 cup Carnation n/f dry milk powder
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
4 cups (20 oz) sliced raw potatoes
3/4 cup (3 oz) shredded Kraft r/f Cheddar Cheese
1/2 cup finely chopped onion
1 tsp. dried parsley flakes

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

Each serving equals:
HE: 1 bread, 1 protein, 1/4 skim milk, 1/4 veg. 1/2 slider, 1 opt calorie

209 cal, 5g fat, 10g protein, 31g carbo, 517mg sodium, 274mg calcium, 2g fiber


Diabetic: 2 starch, 1 protein


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2/1/11 5:36 P

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Steakhouse Soup serves 6 (1 cup)
From: Cancer Recovery Cookbook

1 1/2 cups frozen sliced carrots, thawed
1 1/2 cups frozen cut green beans, thawer
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth
1 full cup (6 oz) finely diced cooked lean roast beef
3/4 cup frozen peas, thawed
3/4 cup frozen whole kernel corn, thawed
Scant 1 cup (4 oz) diced cooked potatoes
2 tsp. dried onion flakes
1 tsp. dried parsley flakes
1 (12 oz) jar Heinz f/f beef gravy

In an 8 cup glass measuring bowl, combine carrots, green beans and beef broth. Cover and microwave on HIGH (100% power) for 6 min. stirring every 3 min. Stir in roast beef, peas, corn, potatoes, onion flakes, parsley flakes and beef gravy. Recover and continue to microwave on HIGH for 6 - 8 min. or until vegetables are tender. Let set for 5 min. before serving.

HINTS: Thaw frozen vegetables by placing in a colander and rinsing under hot water for one minute.

If you don't have leftovers, purchase a chunk of cooked roast beef from your local deli or use a 6 oz. pkg. of Healthy Choice lean roast beef slices.

Each serving equals:
HE: 1 protein, 1 veg, 2/3 bread, 1/4 slider, 11 opt calories

143 cal, 2g fat, 12g protein, 17g carbo, 607mg sodium, 27mg calcium, 3g fiber

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


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2/1/11 12:56 P

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

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

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

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

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

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

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

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


Ann in San Diego


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12/27/10 1:12 P

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Impossible Tuna Cheese Pie
Serves 6 From Cooking Healthy with a Microwave
page 114

There's a long tradition of 'impossible' themed baked entrees that start out in liquid form and seem unlikely to end up edible - but they do. You'll be delightfully surprised by how well this dish sets up, and maybe you'll decide to reevaluate other things in your life that seem impossible but might not be.

1 cup chopped celery
1/2 cup chopped onion
1 1/2 cups shredded Kraft reduced fat Cheddar Cheese
(divided)
1 6oz. can white tuna, packed in water, drained and flaked
1 (12 oz) can Carnation Evaporated f/f milk
3 eggs or equivalent in egg substitute
1/2 cup + 1 tabl. Bisquick reduced fat Baking Mix
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/4 tsp. paprika

Spray a 10 inch microwave safe deep dish pie plate with butter flavored cooking spray. In prepared pie plate, combine celery and onion. Cover and microwave on HIGH (100% power) for 3 minutes. Evenly sprinkle 1 cup Cheddar cheese and tuna over vegetables. Sprinke remaining 1/2 cup Cheddar cheese over tuna. In a blender container, combine evaporated milk, eggs, baking mix, onion flakes and parsley flakes. Cover and process on BLEND for 30 seconds or until mixture is smooth. Pour mixture evenly over cheese. Evenly sprinkle paprika over top. Continue to microwave on MEDIUM-HIGH (70% power) for 14 - 16 minutes or until center springs back with lighty touched. Place pie plate on counter and let set for 5 min. Cut into 6 servings.

Each serving equals:
HE: 2 1/2 protein, 1/2 f/f milk, 1/2 bread, 1/2 veg.

236 cal, 8g fat, 22g pro, 19gm carb, 506mg sod, 387mg cal, 1g fiber

Diabetic Exch: 2 1/2 meat, 1 starch/carb, 1/2 f/f milk

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11/28/10 3:54 P

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bumping up post

Ann in San Diego


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11/19/10 5:00 P

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Easy Ham and Cabbage
From When Every Minute Counts
pg. 120 serves 4 (1 1/4 cup)

1 1/2 cups (9 oz) chopped 97% extra lean ham
4 cups shredded cabbage
1/3 cup (1 oz) uncooked Minute Rice
1/2 cup chopped onion
1 3/4 cups (one 15 oz can) Hunts Chunky Tomato Sauce*
2 tsp. prepared mustard
1 tabl. Splenda Brown
1/4 tsp. black pepper

In an 8 cup glass measuring bowl, combine ham, cabbage, uncooked rice and onion. Add tomato sauce, mustard, Splenda Brown and black pepper. Mix well to combine. Cover and miccrowave on HIGH (100% power) for 12 - 15 min. or until cabbage and rice are tender, stirring after 6 minutes.

HINT: Purchased coleslaw mix may be used i place of cabbage.

Per serving: HE: 4 veg, 1 1/2 protein, 1/4 bread

126 cal, 2g fat, 12gm pro, 15g carb, 1201mg sodium, 41mg cal, 4g fiber

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

*I used a 14 oz can of petite cut tomatoes drained and then added 1 sm. can of tomato sauce.

I don't have an 8 cup glass measuring bowl, but do have a very large glass salad bowl I used.


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Creamy Fruit Parfait
Serves 4

1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
2/3 cup Carnation nonfat dry milk powder
1 (15 oz) can fruit cocktail, packed in fruit juice, undrained
1/2 cup Diet Mountain Dew
1/4 cup Cool Whip Lite

In an 8 cup microwave-safe mixing bowl, combine dry pudding mix, dry milk powder, undrained fruit cocktail and Diet Mountain Dew. Cover and microwave on HIGH (100% power) for 5 min. or just until mixture starts to boil, stirring after every 2 minutes. Place bowl on counter, uncover and let set for 5 min., stirring occasionally. Evenly spoon pudding mixture into 4 parfait or dessert dishes. Refrigerate for at least 30 min. When serving, top each with 1 tabl. Cool Whip Lite.

Each Serving Equals:
HE 1 fruit, 1/2 f/f milk, 1/4 slider, 10 optional calories

100 cal, 0 fat, 4g protein, 21g carbohydrate, 102mg sodum, 150 mg calcium, 1 g fiber

Diabetic Exchanges: 1 fruit, 1/2 f/f milk

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