Author: Sorting Last Post on Top ↓ Message:
ANNINSD Posts: 5,878
7/29/11 9:46 P

Send Private Message
Reply
O'Brien's Potato and Ham Au Gratin
August 1999 Newsletter pg. 6

1/2 cup diced green bell pepper (I used yellow)
1/2 cup diced onion
1 full cup (6 oz) diced Dubuque 97% f/f ham or any lean ham
----(I used a 7 oz. Jones ham breakfast steak)
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
3/4 cup (3 oz) shredded Kraft red. fat Cheddar cheese
1/4 cup (one 2 oz jar) chopped pimiento, undrained (I omitted)
1/8 tsp. pepper
4 1/2 cups (15 oz) shredded loose packed frozen potatoes
----(I used the cubed potatoes)

Preheat oven to 350 degrees. Spray an 8 x 8 inch baking dish
with butter flavored cooking spray. In a large skillet, sprayed
with butter flovored cooking spray, saute green pepper, onion,
and ham for 5 min. Stir in mushroom soup, cheddar cheese,
and undrained pimiento and black pepper. Continue cooking
until cheese melts, stirring often. Add potatoes. Mix well to
combine. Spread mixture into prepared baking dish. Bake
for 30 min. Place dish on a wire rack and let set for 5 min.
Divide into 4 servings.

Serves 4 Per serving: HE 2Pr, 3/4 Br, 1/2 Ve, 1/2 Sl. 1 OC
243 cal, 7g fat, 17g pr,28g ca, 657mg so, 249mg Cl, 3g fi
Diabetic 2Mt. 1 1/2 St. 1/2 Ve

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/13/11 7:57 P

Send Private Message
Reply

Bavarian Meat Loaf

16 oz. ground turkey or beef
1-3/4 cup (14 oz can) Bavarian-style sauerkraut, well drained
3/4 cup finely chopped onion
6 tablespoons dried fine bread crumbs
1-3/4 cups (one 15 oz can) Hunt's tomato sauce
4 sl. reduced-fat swiss cheese
1 tablespoon brown Sugar Twin
1 teaspoon dried parsley flakes

Preheat oven to 350 deg. Spray an 8 x 8 baking dish with
butter-flavored cooking spray. In a large bowl, combine meat,
sauerkraut, onion, bread crumbs, and 1/4 cup tomato sauce. Mix
well with hands. Pat mixture into prepared baking dish. Bake 35
minutes. Place Swiss cheese slices evenly over top. Continue
baking 5 minutes. Place baking dish on a wire rack while
preparing sauce. In a medium saucepan, combine remaining 1-1/2
cups tomato sauce, Brown Sugar Twin, and parsley flakes. Cook
over medium heat, stirring often, until heated through, about 5
minutes. Cut loaf into 6 servings. For each serving. place a
piece of meatloaf on a plate and spoon about 1/4 cup tomato sauce
over top.

HINT: If you can't find Bavarian sauerkraut, use regular
sauerkraut, 1/2 teaspoon caraway seeds, and 1 teaspoon Brown Sugar
Twin.

HE 2-2/3 Protein, 2 Vegetable, 1/3 Bread, 1 Optional Calorie
195 Calories, 7 gm Fat, 19 gm Protein, 14 gm Carbohydrate, 613 mg
sodium, 2 gm fiber
DIABETIC: 2-1/2 Meat, 2 vegetable


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/13/11 6:18 P

Send Private Message
Reply
This is the Skillet Comfort Combo from "Grandma's Comfort Food-Made Healthy"
on page 130.

Skillet Comfort Combo
Serves 6 (1 cup)

16 ounces ground 90% lean turkey or beef
3/4 cup chopped onion
1 cup (one 8-ounce can) cream-style corn
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/3 cup water
1 teaspoon chili seasoning
1 teaspoon dried parsley flakes
2 cups hot cooked elbow macaroni, rinsed and drained
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with butter-flavored cooking spray,
brown meat and onion. Add corn, tomato soup, water, chili seasoning,
and parsley flakes. Mix well to combine. Stir in macaroni and Cheddar
cheese. Lower heat and simmer for 5 minutes or until mixture is heated
through, stirring occasionally.

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

Each serving equals:

HE: 2 1/3 Protein, 1 Bread, 1/4 Vegetable, 1/4 Slider, 10 Optional Calories.
264 Calories, 8 gm Fat, 19 gm Protein, 29 gm Carbohydrate, 407 Sodium,
62 mg Calcium, 2 gm Fiber.

DIABETIC: 2 Meat, 1 1/2 Starch.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/12/11 9:40 P

Send Private Message
Reply
Cooking Healthy with Kids in Mind, was a big hit for dinner.

Tom's Easy Cheesy Skillet ( 4 servings - 1 cup each)

8 oz extra lean ground beef or turkey
1/2 cup chopped onion
1 (12 oz) jar Heinz fat free beef gravy
3/4 cup (3 oz) shredded Kraft reduced fat cheddar cheese **
1/2 cup (2.5 oz jar) sliced mushrooms **
1-1/2 cups hot cooked rotini pasta, rinsed and drained ++
1/2 cup frozen whole-kernal corn, thawed +

In a large nonstick skillet (or spray with Olive oil flavored cooking
spray) brown meat and onion. Stir in gravy and cheese. Continue
cooking until cheese melts, stirring often. Add mushrooms, rotini pasta
and corn. Mix well to combine. Lower heat and simmer for 5 min, or
until mixture is heated through, stirring often.

HE: 2-1/2 protein, 1 bread, 1/2 veg, 1/4 slider, 3 optional calories
269 calories; 9 gm fat; 21 gm protein; 26 gram carb; 830 gm sodium; 163
mg calcium; 2 gm fiber
Diabetic: 2 meat; 1-1/2 starch/carb
WW: 6 points

**I used Velveeta reduced fat cheese and fresh mushrooms. I browned the
mushrooms a bit.
++ a full 1 cup dry rotini cooks to 1-1/2 cups
+ Thaw corn by placing in a colander and rinsign under hot water for a
minute. Or just microwave 30 sec-45 sec.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/12/11 9:37 P

Send Private Message
Reply

Slow Cooker Scalloped Potatoes and Ham (WW points - 5.5 per serving)
Serving Size: 6 - 1 Cup servings.
JoAnna Lund Newsletter - January 1997.

6 cups Frozen Shredded Potatoes (I used Ore Ida Hash Browns (Southern
Style) Fat Free - they come in a 32 oz bag).
1 cup Peas, frozen
1 1/2 cups Ham, extra lean - diced
1 1/2 cups Cheddar Cheese, Kraft Reduced Fat - shredded
1 can Cream of Mushroom Soup, condensed, Heathy Request
2/3 cup Nonfat Dry Milk Powder
1 cup Water
1/4 cup Onion - diced
1 tsp Dried Parsley

In a slow cooker, combine potatoes, peas, ham, and cheddar cheese.
In a medium bowl, combine mushroom soup, dry milk powder, water, onion, and
parsley flakes.
Add soup mixture to potato mixture.
Mix well to combine.
Cover and cook on low for 6 to 8 hours.

264 Calories; 8 gm Fat; 19 gm Pr; 29 gm Ca; 732 mg So; 320 mg Cl; 3 gm Fi.
Diabetic Exchanges: 2 Starch 2 Meat.
Weight Watcher Points: 5.5 per serving. (Serving = 1 cup)



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/12/11 9:32 P

Send Private Message
Reply

PIZZA SKILLET
SERVES 6
FREEZABLE
*************

THE COOKING HEALTHY WITH A MAN IN MIND COOKBOOK ON PAGE 190.
****************************************
******************************

12 ozs ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups ( one 15 oz can ) Hunt's Chunky Tomato Sauce
1/3 cup ( 1 1/2 oz ) sliced ripe olives
1/2 cup ( 2.5 oz ) jar sliced mushrooms, drained
1 1/2 teaspoons pizza or italian seasoning
3/4 cup ( 3 oz ) shredded kraft reduced fat mozzarella cheese
3 cups hot cooked elbow macaroni, rinsed and drained
****************************************
******************************
In a large skillet sprayed with olive oil cooking spray, brown meat,
onion, and green peppers. Stir in tomato sauce, olives, mushrooms,
and pizza seasoning. Add mozzarella cheese and macaroni. Mix well
to combine. Lower heat, cover and simmer 10 minutes longer. Mix wel
just before serving.
****************************************
******************************
HINTS: 2 CUPS UNCOOKED MACARONI USUALLY COOKS TO ABOUT 3 CUPS
****************************************
******************************
EACH SERVING EQUALS: HE: 2 2/3 PROTEIN...1 2/3 VEGETABLE...1
BREAD...1/4 FAT
****************************************
******************************
273 CALORIES...9 GMS FAT...22 GMS PROTEIN...26 GMS CARBOHYDRATE...803
MG SODIUM...2 GM FIBER
****************************************
******************************
DIABETIC: 2 1/2 MEAT...2 VEGETABLE...1 STARCH
****************************************
******************************


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/7/11 11:35 A

Send Private Message
Reply

GRANDMA'S MEATLOAF DELUXE

16 ounces extra-lean ground turkey or beef
15 Ritz Reduced Fat Crackers, made into crumbs
3/4 cup chopped onion
3/4 cup shredded carrots
1/8 teaspoon black pepper
1 (10 3/4-ounce) can Healthy Request Tomato Soup*
1 teaspoon prepared mustard
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine meat, cracker crumbs, onion, carrots, black pepper, and 1/3 cup tomato soup. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 30 minutes. In a small bowl, combine remaining tomato soup, mustard and parsley flakes. Evenly spread mixture over partially baked meatloaf. Continue baking for 30 minutes. Place loaf pan on a wire rack and let set for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1/2 Br, 1/2 Ve, 1/4 Sl, 10 OC
178 Calories, 6g Fa, 16g Pr, 15g Ca, 300mg So, 15mg Cl, 1g Fi
DIABETIC: 2

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/7/11 11:15 A

Send Private Message
Reply
Germany is famous for itsf hearty fare - this doesnft disappoint!!

RINDERROULADEN

8 carrot sticks
4 dill pickle spears
4 (4 ounce) lean minute beef steaks
1/2 cup Kraft Fat Free Catalina Dressingš
1/2 cup water
1 cup sliced onion

Place 2 carrot sticks and 1 pickle spear in center of each piece of meat. Wrap meat around vegetables and secure with toothpicks. Pour 1/4 cup Catalina dressing in a large skillet or electric skillet sprayed with butter-flavored cooking spray. Place meat bundles in dressing. Cook over medium heat until bundles are browned on all sides. Add remaining 1/4 cup Catalina dressing, water, and onion. Bring mixture to a boil. Lower heat, cover, and simmer for 10 to 15 minutes or until meat is tender. When serving, evenly spoon sauce and onion over meat bundle.

Serves 4 - Each serving equals:

HE: 3 Pr, 1 Ve, 1/2 Sl, 1 OC
227 Calories, 7g Fa, 25g Pr, 16g Ca, 502mg So, 20mg Cl, 2g Fi
DIABETIC: 3 Mt, 1 Ve, 1/2 St/Ca


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/7/11 11:04 A

Send Private Message
Reply

Carla Mendelson, Nashville, TN, wanted an easy meatball recipe that she could have already cooked and frozen. She shared this would help her get supper on the table fast after a hard day of work! Good idea, Carla! After one bite I think you’ll agree, too!

ULTRA QUICK MEATBALLS

16 ounces extra-lean ground turkey or beef
1 cup + 2 tablespoons (4 ½ ounces) dried fine bread crumbs
1/2 cup fat-free milk
1 teaspoon dried parsley flakes
1 teaspoon Worcestershire sauce

In a large bowl, combine meat, bread crumbs, milk, parsley flakes, and Worcestershire sauce. Mix well to combine. Form into 36 (1-inch) meatballs. Place meatballs in a large skillet sprayed with butter-flavored cooking spray. Brown meatballs on all sides. Lower heat and simmer for 6 to 8 minutes, turning occasionally.

Serves 6 (6 each) - Each serving equals:

HE: 2 Pr, 1 Br, 8 OC
181 Calories, 5g Fa, 18g Pr, 16g Ca, 246mg So, 75mg Cl, 0g Fi
DIABETIC: 2 Mt, 1 St


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/7/11 11:02 A

Send Private Message
Reply

There’s something about Blue Cheese that men find irresistible - at least that’s what Mary Stewart wrote when she asked if I could create a beef sandwich for her husband that he could enjoy when watching Monday Night Football!

“MANLY’ BEEF SANDWICHES

2 tablespoons Kraft Fat Free Blue Cheese Dressing
2 tablespoons Kraft fat-free mayonnaise
1 teaspoon prepared horseradish sauce
8 slices reduced-calorie rye bread
1 (6-ounce) pkg Healthy Choice Deli Style sliced roast beef
1 medium tomato, thinly sliced
Lettuce leaves

In a small bowl, combine Blue Cheese dressing, mayonnaise, and horseradish sauce. Evenly spread mixture on 4 slices of bread. Evenly divide roast beef and place on dressing mixture. Cover each with tomato slice and lettuce. Top with remaining bread slices. Refrigerate until ready to serve.

Serves 4 - Each serving equals:

HE: 1 1/2 Pr, 1 Br, 1/4 Ve, 18 OC
166 Calories, 2g Fa, 14g Pr, 23g Ca, 730mg So, 38mg Cl, 1g Fi
DIABETIC: 1 1/2 Mt, 1 1/2 St

HINT: If your store doesn’t have Healthy Choice Deli Style roast beef, go to the deli section and buy cooked roast beef - ask that it be very thinly sliced.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/7/11 10:57 A

Send Private Message
Reply

This is really old-fashioned Shepherd’s Pie with a few new twists!!!

SOMETHING DIFFERENT CASSEROLE

8 ounces extra-lean ground turkey or beef
1/2 cup chopped onion
1/8 teaspoon black pepper
1 (16-ounce) can cut green beans, rinsed and drained
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1 1/3 cups water
1 1/3 cups (3 ounces) instant potato flakes
1/4 cup fat-free milk
2 tablespoons sweet pickle relish

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add black pepper, green beans, and tomato soup. Mix well to combine. Lower heat and simmer. Meanwhile, in a medium saucepan, boil water. Remove from heat. Stir in potato flakes and milk. Fluff with a fork. Add sweet pickle relish to potatoes and mix well to blend. Place meat mixture into prepared baking dish. Spread potato mixture evenly over top. Bake for 30 minutes or until bubbly around the edges. Divide into 4 servings.

Serves 4 - Each serving equals:
HE: 1 ½ Pr, 1 1/4 Ve, 1 Br, ½ Sl, 15 OC
237 Calories, 5g Fa, 14g Pr, 34g Ca, 643mg So, 55mg Cl, 5g Fi
DIABETIC: 1 ½ Mt, 1 ½ St, 1 Ve


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:44 P

Send Private Message
Reply

Ruben Roll-Ups

If you've got a hankering for a delicatessen sandwich, here's a hot treat you can serve during halftime any night you choose. You'll cheer right along with the cheerleaders at the kind of teamwork the ingredients in this recipe can deliver!

Serves 8 (1 piece)

1 (8-ounce) can Pillsbury refrigerated crescent dinner rolls
1 cup (one 8-ounce can) regular sauerkraut, drained
1/4 cup Kraft Fat Free Thousand island Dressing
1 (2.5-ounce) package Carl Buddig 90% lean corned beef, finely chopped
1 (3/4-ounce) slices Kraft reduced-fat Swiss cheese

Preheat over to 375 degrees. Unroll and separate crescent rolls. In a small bowl, combine sauerkraut, Thousand Island dressing, and chopped corned beef. Spoon a full 2 tablespoons of mixture on large end of each roll. Cut Swiss cheese slices into 4 pieces. Place quarter slice of cheese on top of each. Roll up as for jelly rolls. Place on ungreased cookie sheet. Bake 12 to 14 minutes or until rolls are golden brown. Serve hot.

Each serving equals:
HE: 1 Bread, 1/4 Protein, 1/4 Vegetable, 16 Optional Calories
**********
134 Calories, 6 gm Fat, 5 gm Protein, 15 gm Carbohydrate, 28 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Starch, 1/2 Meat, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 302


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:43 P

Send Private Message
Reply

Bar-B-Que Beef Strips

Is there a man alive who doesn't love barbecue? I've never met one, you can be sure of that! Here;s a quick and easy dish that delivers all that smoky-good taste without the fat and calories of the traditional version. Can't you heat those cowboys cheer?

Serves 6

16 ounces lean round steak, cut into narrow strips
1 3/4 cups (one-15 ounce can) Hunt's Chunky Tomato Sauce
1 tablespoon Worcestershire sauce
2 tablespoons Brown Sugar Twin
1 tablespoon prepared mustard
1/3 cup water
1/8 teaspoon black pepper
1 cup onion slices

In a large skillet sprayed with butter-flavored cooking spray, brown meat. In a medium bowl, combine tomato sauce, Worcestershire sauce, Brown Sugar Twin, mustard, water, and black pepper. Pour sauce mixture over meat. Layer onion slices over top. Cover. Lower heat and simmer 15 minutes, stirring occasionally. Good served over rice or pasta.

Each serving equals:
HE: 2 Protein, 1 1/2 Vegetable, 2 Optional Calories
**********
127 Calories, 3 gm Fat, 19 gm Protein, 5 gm Carbohydrate, 530 mg Sodium, 2 gm Fiber
**********
DIABETIC: 2 Meat, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 201


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:42 P

Send Private Message
Reply

Tommy's Cheeseburger Turnovers

When you son asks you, as soon he's finished eating his dinner, just when you're going to make the same dish again, you know you've got a healthy-man winner! This has all his favorite flavors in it. Served up quick and healthy. I bet it'll soon be a favorite around your house.

Serve 5

4 ounces 90% lean ground turkey or beef
1 tablespoon chopped onion
1/4 teaspoon black pepper
1/2 teaspoon JO's Loose Meat Seasoning (or any preferred meat seasoning)
1 (7.5 ounce) can refrigerated buttermilk biscuits
1 1/2 ounces (1/3 cup) Kraft shredded reduced-fat Cheddar cheese

Preheat oven to 425 degrees. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in black pepper and JO's Loose Meat Seasoning. Place 5 biscuits on a cookie sheet sprayed with butter-flavored cooking spray. Pat each biscuit with hands to for 4-inch circles. Evenly divide meat mixture over biscuits and sprinkle about 1 tablespoon shredded cheese on each. Pat remaining 5 biscuits into 4-inch circles and place on top of meat-filled biscuits. Using a fork, seal edges well. Prick to of each 3 or 4 times. Lightly spray tops with butter-flavored cooking spray. Bake 8 to 10 minutes or until golden brown.

Each serving equals:
HE: 1 1/2 Bread, 1 Protein
**********
188 Calories, 7 gm Fat, 9 gm Protein, 22 gm Carbohydrate, 617 mg Sodium, 1 gm Fiber
**********
Diabetic: 1 1/2 Starch, 1 Meat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 194


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:40 P

Send Private Message
Reply

Pizza Skillet

Even a fast delivery man couldn't supply the ease and taste of this simple skillet supper. With so much flavor, it's ready fast enough to please the hungriest men in the house.

Serves 6

16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1/3 cup ( 1 1/2 ounces) sliced ripe olives
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
1 1/2 teaspoon pizza or Italian seasoning
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese
3 cups hot cooked elbow macaroni, rinsed and drained

In a large skillet sprayed wit olive-oil flavored cooking spray, brown meat, onion and green pepper. Stir in tomato sauce, olives, mushrooms, and pizza seasoning. Add mozzarella cheese and macaroni. Mix well to combine. Lower hear. Cover. Simmer 10 minutes. Mix well just before serving.

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

Each serving equals:
HE: 2 2/3 Protein, 1 2/3 Vegetable, 1 Bread, 1/4 Fat
**********
273 Calories, 9 gm Fat, 22 gm Protein, 26 gm Carbohydrate, 803 mg Sodium, 2 gm Fiber
**********
DIABETIC: 2 1/2 Meat, 2 Vegetable, 1 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 191



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:37 P

Send Private Message
Reply

Yankee Pot Roast

3 tablespoons all-purpose flour
3 cups coarsely chopped carrots
1 cup coarsely chopped onion
1 1/2 pounds lean round steak
1/8 tsp black pepper
1/2 cup peeled and coarsely chopped turnips
1 cup water
1 jar (12 oz)Heinz Fat Free Beef Gravy
3 cups (15 oz) coarsely -- chopped unpeeled raw
potatoes


Place flour on a plate and coat both sides of steak with flour. In a very large skillet sprayed with butter flavored cooking spray, brown meat of 3-4 minutes on each side. Stir any remaining flour and black pepper into 1/2 cup of water. Pour water mixture evenly over meat. Lower heat, cover, and simmer for 30 minutes. Add potatoes, carrots, onion, and turnips. Mix well to combine. Pour remaining 1/2 cup water over top. Re-cover and continue simmering for 45 minutes or until vegetables are tender. Remove meat and vegetables to a plate to keep hot. Stir gravy into same skillet. Increase heat and bring gravy to a boil, stirring constantly. Cut meat into 6 pieces. For each serving, place 1 piece meat on a plate, arrange about 1 cup vegetable mixture next to meat, and spoon about 1/4 cup gravy over top. Serves 6

HE: 3 Protein* 1 1/2 Vegetable* 2/3 Bread* 1/4 Slider* 5 Optional Calories

Diabetic: 3 Meat* 1 1/2 Starch* 1 1/2 Vegetable

334 Calories* 6 gm. Fat * 40 gm. Protein * 30 gm Carbohydrate * 463 mg Sodium * 4 gm Fiber


Description:
"6.5 ww points"


Cooking Across America pg. 34


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:25 P

Send Private Message
Reply


* Exported from MasterCook *
Cheeseburger Macaroni




8 ounces ground 90% lean turkey or beef
1/4 cup chopped onion
1 3/4 cups stewed tomatoes -- (one 14 1/2-ounce can) coarsely chopped, and undrained
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
1 teaspoon chili seasoning
2 cups hot cooked elbow macaroni -- rinsed and drained
3/4 cup shredded Kraft reduced-fat Cheddar cheese -- (3 ounces)


Directions:

1. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion.
2. Stir in undrained stewed tomatoes, ketchup, and chili seasoning. Add macaroni and Cheddar cheese. Mix well to combine.
3. Lower heat and simmer for 6 minutes or until cheese melts and mixture is heated through, stirring occasionally.

Tips: 1/3 cups uncooked elbow macaroni usually cooks to about 2 cups.
Calories: 285 Fat: 9g Carbs: 31g Protein: 20g Fiber: 2g Sodium: 551mg

Serves 4 (1 cup) 2 1/2 protein 1 bread, 1 veg & 15 opt cal /285 cal 9 fat gr. 2 fiber or 6 W.W. points

Description:
"5 stars *****"
Yield:
"1 cup"

Cooking Healthy Across America. p. 296



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:16 P

Send Private Message
Reply

Bali Hai Meat Loaf
JoAnna M. Lund

Don't you want to believe that Bali Hai is a real place, not a figment of James Michener's imagination? The island paradise, said to be home to beautiful women and fabulous feasts, was celebrated in song in the musical, "South Pacific." (It turns out that it's based on a real Tahitian volcanic island called Ambae.)

Serves 6

16 ounces extra-lean ground sirloin beef or turkey breast
3/4 cup purchased graham cracker crumbs or 12 (2 1/2 inch) graham cracker squares, made into crumbs
3/4 cup finely chopped onion
3/4 cup finely chopped green bell pepper
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
1/4 cup SPLENDA Granular
1/2 teaspoon ground ginger
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray a 9-x-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine meat, graham cracker crumbs, onion, green pepper, undrained pineapple, SPLENDA, ginger, and parsley flakes. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 55 to 60 minutes. Place loaf pan on a wire rack and let set for 5 minutes. Cut into 6 servings.

Each serving equals:

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

160 Calories, 4 gm Fat, 16 gm Protein,
15 gm Carbohydrates, 108 mg Sodium,
14 mg Calcium, 1 gm Fiber

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

From Cooking Healthy with Splenda, p. 115


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:14 P

Send Private Message
Reply
Lone Star Corn Chili
JoAnna M. Lund

This one gets Cliff's vote of approval. He loves a thick chili and when I added corn (that four-letter vegetable men love), he promptly declared it a winner!
Serves 4 (1 1/2 cups)

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
2 cups (one 16-ounce can) tomatoes, coarsley chopped and undrained
2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 1/2 cups frozen whole kernel corn
1 1/2 teaspoons JO's Chili Seasoning
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Chedder cheese

In a large sauce pan sprayed with olive oil-flavored cooking spray, brown meat, onion, and green pepper. Stir in undrained tomatoes and tomato juice. Add corn and JO's Chili Seasoning. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 10 minutes. When serving, evenly sprinkle about 1 1/2 tablespoons Chedder chese over top of each bowl.

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

Each serving equals:
HE: 2 1/2 Vegetable, 2 Protein, 3/4 Bread
****************************************
******************
223 Calories, 7gm Fat, 16gm Protein, 24gm Carbohydrate,
354gm Sodium, 118mg Calcium, 4gm Fiber
****************************************
******************
DIABETIC: 2 Vegetable, 2 Meat, 1 Starch

"Healthy Exchanges Food Newsletter, October 1997, pg. 1."


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 6:13 P

Send Private Message
Reply

Chimichangas
JoAnna M. Lund

These are as authentic as any chimichangas found in any Mexican restaurant in any town in America! I often wonder if other cultures shake their heads in disbelief on how we American can totally change their traditional foods or if they ask, "Why didn't we think of that?"
Serves 4 (2 each)

8 ounces ground 90% lean turkey or beef
1/2 chopped onion
1/2 teaspoon minced garlic
1 cup chunky salsa (mild, medium or hot)
1 teaspoon JO's Chili Seasoning
8 (6-inch) flour tortillas
1/4 cup Land O Lakes no-fat sour cream

Preheat oven to 475 degrees. Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa, and JO's Chili Seasoning. Lower heat and simmer for 5 minutes. Spoon 1/4 cup meat mixture into center of each tortilla. Fold 2 sides over filling, then fold ends into center. Place seam side down in prepared baking dish. Lightly spray tops with butter-flavored cooking spray. Bake for 12 to 14 minutes or until golden brown. For each serving, place two chimichangas on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.

Each serving equals:
HE: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Optional Calories
****************************************
******************
276 Calories, 8gm Fat, 15gm Protein, 36gm Carbohydrate,
547mg Sodium, 167mg Calcium, 2gm Fiber
****************************************
******************
DIABETIC: 2 Starch, 1 1/2 Protein, 1 Vegetable

"Healthy Exchanges Food Newsletter, October 1997, pg. 7."


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 5:01 P

Send Private Message
Reply

Cowboy Chicken-Fried Steak
JoAnna M. Lund

I have a feeling that when you're riding the range and driving cattle, you're ready to eat just about anything when it's time for dinner! Still, some very tasty recipes have been inspired by those heroic cowboys over the years, including this version of that regional favorite, chicken-fried steak. Just wait till you taste the gravy!
Serves 4

1 tablespoon + 1 teaspoon reduced-calorie margarine
6 tablespoons all-purpose flour*
1 teaspoon chili seasoning
2 tablespoons skim milk
4 (4-ounce) lean tenderized minute or cube steaks
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/2 cup water
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skilled sprayed with butter-flavored cooking spray, melt margarine. Meanwhile, in a shallow dish, combine 3 tablespoons flour and chili seasoning. Pour skim milk into another shallow dish. Coat steaks first in skim milk, then in flour mixture. Evenly arrange coated steaks in skillet. Brown for 3 to 5 minutes on each side. Remove steaks and keep warm. In a covered jar, combine evaporated skim milk, water and remained 3 tablespoons flour. Shake well to blend. Pur milk mixture into same skillet steaks were cooked in. Stir in parsley flakes and black pepper. Cook over medium heat until gravy thickens, stirring often. For each serving, place 1 steak on a plate and spoon about 1/2 cup gravy over top.

Each serving equals:
HE: 3 Protien, 3/4 Skim Milk, 1/2 Bread, 1/2 Fat, 3 Optional Calories
****************************************
******************
262 Calories, 6gm Fat, 34gm Protein, 18gm Carbohydrate,
204mg Sodium, 19mg Calcium, 0gm Fiber
****************************************
******************
DIABETIC: 3 Meat, 1 Skim Milk, 1/2 Starch, 1/2 Fat

"Cooking Healthy Across America, pg. 170"


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:28 P

Send Private Message
Reply
Meatloaf
JoAnna M. Lund

I truly believe meatloaf is as close as you can get to comfort food. This taste like the meatloaf my mother made when I was young. Just thinking about this meatloaf puts a smile on my face.
Serves 6

2/3 cup nonfat dry milk powder
2/3 cup water
16oz ground turkey or beef (90% lean)
2 1/4 oz dried bread crumbs (1/2 cup + 1 tablespoon)
2 tablespoons dried minced onion
1/4 teaspoon black pepper
2 tablespoons Healthy Choice catsup

Preheat oven to 350 degrees. In a arge bowl combine dry milk powder and water. Add meat, bread crumbs, onion and black pepper. Mix well to combine. Pat mixture into a 9x5 loaf pan sprayed with butter-flavored cooking spray. Bake 30 minutes. Evenly spoon castup over the top. Bake additional 15 minutes. Let set 5 minutes before cutting.

Each serving equals:
HE: 2 Protein, 1/3 Bread, 1/3 Skim Milk, 5 Optional Calories
****************************************
*********************
187 Calories, 7gm Fat, 17gm Protein,
14gm Carbohydrate, 205 mg Sodium
****************************************
*********************
DIABETIC: 2 Protein, 1 Starch

"Healthy Exchanges Food Newsletter August 1994, pg. 7 or Strong Bones Healthy Exchanges pg. 189."


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:22 P

Send Private Message
Reply

Layered Tijuana Casserole
JoAnna M. Lund

Considering how much Cliff and I savor South-of-the-Border cooking, you might wonder why we don't spend all out free time in Mexico! (Free time? What free time?)With recipes like this tasty, spicy combo, we can save on furl and driving time--and just tap our toes to the beat of the maracas.
Serves 6
*freezes well

8 ounces extra lean ground turkey or beef
3/4 cup chopped onion
1/2 teaspoon dried minced garlic
4 (6-inch) corn tortillas*
1 1/4 cups chunky salsa (milk, medium, or hot)*
1 cup (one 8-ounce can) Hunt's Tomato Sauce*
10 ounces (one 16-ounce can) pinto beans, rinsed and drained*
Scant 1 cup shredded Kraft reduced-fat Chedder cheese*
1 cup frozen whole-kernel corn, thawed*
1/3 cup sliced ripe olives*

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic. Place 1 tortilla in slow cooker container. Spoon half of the meat mixture over tortilla. Layer 1/2 cup salsa, 1/2 cup tomato sauce, and 1/4 cup Chedder cheese over top. Place another tortilla over cheese. Layer half of pinto beans, 1/4 cup Chedder cheese, 1/2 cup corn, and half of olives over top. Repeat all layers. Cover and cook on LOW for 6 to 7 hours.

HINT: 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 Vegetable, 1/4 Fat
****************************************
*********************
264 Calories, 8gm Fat, 16gm Protein, 32gm Carbohydrate,
906 Sodium, 161mg Calcium, 4gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 1/2 Starch, 1 Vegetable, 1/2 Fat

"A Potful of Recipes, page 220 or A Deluxe Potful of Recipes, page 284"


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:21 P

Send Private Message
Reply

My suggestion for this, is do NOT put the macaroni in there uncooked. Put it in there cooked, and it will be perfect! Uncooked, will be a gummy mess!


SewInLove/Heathe




Taco Macaroni Pot
JoAnna M. Lund

Tacos can be fun to eat, but if you serve them the truly traditional way you've got all those dishes of garnishes to prepare, plus you have to keep the crispy shells from breaking into pieces in your hands. Aaargh! I figured, if I can fill my tummy with the flavor of those tacos but cut down on the work, we'd all be happier!
Serves 6 (1 full cup)
*Freezes well

16 ounces extra lean ground turkey or beef
1/2 cup chopped onion
1 3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 cup water
1/2 cup chunky salsa, (mild, medium, or hot)
2 cups uncooked elbow macaroni
2 teaspoons taco seasoning
3/4 cup shredded Kraft reduced-fat Chedder cheese

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Spray a slow cooker container with olive oil-flavored cooking spray. In prepaired container, combine meat mixture, tomato sauce, water, and salsa. Stir in uncooked macaroni and taco seasoning. Cover and cook on LOW for 4 hours. Add chedder cheese. Mix well to combine. Re-cover and continue cooking on LOW for 10 to 15 minutes or until cheese melts. Mix well before serving.

Each serving equals:
HE: 2 2/3 Protein, 1 1/2 Vegetable, 1 Bread
****************************************
*********************
261 Calories, 9gm Fat, 21gm Protein, 24gm Carbohydrate,
723mg Sodium, 110mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 1/2 Meat, 1 1/2 Vegetable, 1 Starch

"A Potful of Recipes, page 232 or A Deluxe Potful of Recipes, page 296"



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:19 P

Send Private Message
Reply

Pizza Popover Pie
JoAnna M. Lund

This blue-ribbon dinner-in-a-dish is a winner with kids and adults alike! When it emerges from the oven golden-brown and fragrant with cheese, meat, and spices, it'll perk up the fussiest appetite.
Serves 6

8 ounces ground 90% lean turkey or beef
3/4 cup chopped green bell pepper
3/4 cup chopped onion
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 1/2 teaspoons pizza seasoning
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Chedder cheese
1 cup + 2 tablespoons all-purpose flour
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
2 eggs, slightly beaten, or equivalent in egg substitute
2 tablespoons Kraft Fat Free Italian Dressing
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

Preheat oven to 375 degrees. Spray a deep-dish 10 inch pie plate with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat, green pepper, and onion. Stir in tomato sauce and pizza seasoning. Bring mixture to a boil. Spoon mixture into prepared pie plate. Sprinkle mozzarella cheese and Chedder cheese evenly over top. In a medium bowl, combine flour, dry milk powder, water, eggs, and Italian dressing. Mix well to combine. Spoon batter evenly over meat mixture. Evenly sprinkle Parmesan cheese over top. Bake for 30 minutes or until lightly browned and top is set. Place pie plate on a wire rack and let set for 5 minutes. Cut into 6 servings.

Each serving equals:
HE: 2 1/2 Protein (1/3 limited), 1 2/3 Vegetable, 1 Bread, 1/3 Skim Milk, 3 Optional Calories
****************************************
*********************
293 Calories, 9gm Fat, 21gm Protein, 32gm Carbohydrate,
854mg Sodium, 257mg Calcium, 3gm Fiber
****************************************
*********************
DIABETIC: 2 1/2 Protein, 1 1/2 Starch, 1 1/2 Vegetable

"Cooking Healthy

Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:18 P

Send Private Message
Reply

Bubble Pizza
JoAnna M. Lund

Joanne Zutz, Norfolk, NE, sent me a fabulous recipe for pizza that is faster to prepare then it is to call for home delivery! After fixing this just once, I wonder if you will ever go back to the traditional way? You just might want to buy stock in Pillsbury refrigerated biscuit division before word of this recipe hits the streets.
Serves 6

8 ounces ground 90% lean turkey or beef
1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits
1 3/4 cup Hunt's Chunky tomato sauce (15-ounce can)
1 teaspoon JO's Pizza or Italian Seasoning
1 teaspoon Splenda
1 cup shredded Kraft reduced-fat mozzarella cheese (4 ounces)

Preheat oven to 400 degrees. In a large skillet sprayed with olive-flavored cooking spray, brown meat. Meanwhile, cut biscuits into quarters. Evenly place biscuit pieces in a 10-inch deep dish pie plate sprayed with olive-flavored cooking spray. Stir JO's Pizza Seasoning and Splenda into tomato sauce. Evenly spoon sauce over biscuit pieces. Arrange browned meat over sauce. Sprinkle top with mozzarella cheese. Bake for 12 to 15 minutes or until biscuits are baked. Place pie plate on a wire rack andlet set 5 minutes before serving. Cut into 6 pieces.

Each serving equals:
HE: 1 2/3 Protein, 1 1/4 Bread, 2/3 Vegetable
****************************************
******************
203 Calories, 7gm Fat, 15gm Protein,
20gm Carbohydrate, 782mg Sodium, 2gm Fiber
****************************************
******************
DIABETIC: 2 Protein, 1 Starch, 1 Vegetable

"Healthy Exchanges Lifetime Plan, pg. 256 or Healthy Exchanges Food Newsletter, September 1995, pg. 5."


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:16 P

Send Private Message
Reply

Stroganoff Meatballs

Very sophisticated to serve, but oh, so very simple to make.

16 ounces extra lean ground turkey or beef
6 tablespoons (2 ounces) dried fine bread crumbs
1/4 cup finely chopped onion
6 tablespoons Land O Lakes no fat sour cream*
1 3/4 cups (one 14 1/2-ounce can) Swanson Beef Broth*
1 1/2 teaspoons Worcestershire sauce
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1 teaspoon dried parsley flakes
3 cups hot cooked noodles, rinsed and drained
paprika

In a large bowl, combine meat, breadcrumbs, onion, 2 tablespoon sour cream, 1/4 cup beef broth and worcestershire sauce. Mix gently just to combine. Shape into 18 (1 1/2 inch) balls. In a large skillet sprayed with butter flavored cooking spray, brown meatballs for 6 to 8 minutes, turning as necessary. In a medium bowl, combine mushroom soup, mushrooms, remaining 1 1/2 cups beef broth, 1/2 cup sour cream and parsley flakes. Spoon soup mixture evenly over browned meatballs. Lower heat and simmer for 6 to 8 minutes, stirring occasionally. For each serving, place 1/2 cup noodles on a plate, arrange 3 meatballs over noodles, spoon about 1/2 cup sauce over meatballs, and lightly sprinkle paprika over top.

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

Serves 6 - Each serving equals:
HE: 2 Pr, 1 1/3 Br, 1/4 Ve, 1/2 Sl, 18 OC
**********
283 Calories, 7 gm Fa, 21 gm Pr, 34 gm Ca, 601 mg So, 139 mg Cl, 2 gm Fi
**********
DIABETIC: 2 Mt, 1 1/2 St/Ca

Healthy Exchanges Newsletter, Volume XI, Issue 1 - January 2000, pg 1
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:15 P

Send Private Message
Reply
Salisbury Steak
JoAnna M. Lund

This meat loaf is all dressed up and ready to "party", but even if your only guests are your family, they'll thank you for serving this tasty, tangy dish.
Serves4
*Freezes well

6 tablespoons (1 1/2 ounces) dried fine bread crumbs
8 ounces ground 90% lean turkey or beef
1 egg or equivalent in egg substitute
1/8 teaspoon black pepper
1/2 cup chopped onion
2 tablespoons Worcestershire sauce
3 tablespoons Healthy Choice or Heinz Lite ketchup
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup

Preheat oven to 350 degrees. In a medium bowl, combine bread crumbs, meat, egg, black pepper, and onion. Form into 4 patties. Place in a hot skillet sprayed with butter-flavored cooking spray. Brown patties on both sides. Place browned patties in an 8-by-8-inch baking dish. In a small bowl, combine Worcestershire sauce, ketchup, and mushroom soup. Pour over patties. Bake 30 minutes.

Each serving equals:
HE: 1 3/4 Protien (1/4 limited), 1/2 Bread,
1/4 Vegetable, 1/2 Slider, 13 Optional Calories
****************************************
******************
210 Calories, 8gm Fat, 14gm Protien,
20gm Carbohydrate, 697mg Sodium, 1gm Fiber
****************************************
******************
DIABETIC: 2 Meat, 1 Starch

"Healthy Exchanges Cookbook, pg. 153."


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:09 P

Send Private Message
Reply

Cliff's Taco Casserole

Cliff"The Truck Drivin' Man" Lund, mentioned that I was so busy creating recipes for others, that I didn't have time for him anymore. I put this on the menu that very night and when I shared the recipe's name, he was all smiles again.

16 ounces ground 90% lean turkey or beef
1 cup (one 8 ounce can) Hunt's Tomato Sauce
2 teaspoons JO's Taco Seasoning
6 ounces (on 8 ounce can) red kidney beans, rinsed and drained
1 1/2 cups peeled and chopped fresh tomatoes*
1 1/2 cups (2 1/4 ounces) coarsely broken Dorito's "WOW" Nacho chips
3/4 cup Land O Lakes no fat sour cream
1/2 cup sliced green onion
1/2 cup + 1 tablespoon (2 1/2 ounce) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8 by 12 inch baking dish with olive oil flavored cooking spray. In a large skillet sprayed with olive oil flavored cooking spray, brown meat. Stir in tomato sauce, JO's Taco Seasoning. Add kidney beans and 1/2 cup tomatoes. Mix well to combine. Lower heat and simmer for 6 to 8 minutes. Arrange Nacho chips in prepared baking dish. Spoon meat mixture evenly over ships. Spread sour cream evenly over meat mixture. top with green onion, remaining 1 cup tomatoes and Cheddar cheese. Bake for 20 to 30 minutes or until hot and bubbly. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

HINT: Substitute any reputable brand for JO's Taco Seasoning.

Serves 6 - Each serving equals:
HE: 3 Pr, 1 1/3 Ve, 1/2 Br, 1/4 Sl, 10 OC
**********
228 Calories, 8 gm Fa, 20 gm Pr, 19 gm Ca, 529 mg So, 96 mg Cl, 4 gm Fi
**********
DIABETIC: 2 1/2 Mt, 1 Ve, 1 St/Ca

Healthy Exchanges Newsletter, Vol. VIII, Issue 11 - November 1999, pg 4
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:06 P

Send Private Message
Reply
Special Salisbury Steaks

Nancy Wilson, Youngstown, OH, sent a "hubby favorite" recipe for me to revise. My favorite hubby was especially pleased with the outcome. See if yours is too!

16 ounces ground 90% lean turkey or beef
3/4 cup finely chopped onion
21 small fat free saltine crackers, made into fine crumbs
1/3 cup Heinz Light Harvest Ketchup or any reduced sodium ketchup
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper
1 (12 ounce) jar Heinz fat free beef gravy
1/4 cup (one 2-ounce jar) chopped pimiento, undrained

Preheat oven to 350 degrees. Spray an 8 by 12 baking dish with butter flavored cooking spray. In a large bowl, combine meat, onion, cracker crumbs, ketchup, parsley flakes and black pepper. mix well to combine. Using a 1/3 cup measuring cup as a guide, form into 6 patties. Place patties in a large skillet sprayed with butter flavored cooking spray and brown for about 3 minutes on each side. Place browned patties in prepared baking dish. In a small bow, combine gravy and undrained pimiento. Evenly spoon gravy mixture over patties. Cover and bake for 45 to 50 minutes. When serving, evenly spoon gravy over patties.

HINT: A self seal sandwich bag works great for crushing cracker crumbs

Serves 6 - Each serving equals:
HE: 2 Pr, 1/2 Br, 1/4 Ve, 1/4 Sl,18 OC
**********
178 Calories, 6 gm Fa, 16 gm Pr, 15 gm Ca, 631 mg So, 6 mg Cl, 1 gm Fi
**********
DIABETIC: 2 Mt, 1 St/Ca

Healthy Exchanges Newsletter, Vol VIII, Issue 10, October 1999, pg 4
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:05 P

Send Private Message
Reply

Reuben Calzone Roll Ups

Mary Johnson, Moline, IL wrote that she really enjoys my Calzone Roll-Ups from Heart Smart Healthy Exchanges Cookbook and wondered if I could create a version using her favorite sandwich filling - a Reuben. Boy, was this tasty!!!

1 (11-ounce) can refrigerated Pillsbury French Load
2 (2.5-ounce) packages Carl Buddig 90% lean corned beef, shredded
1 3/4 cups (one 14 1/2-ounce can) Frank's Bavaria-style sauerkraut, well drained
1/4 cup finely chopped onion
5 (3/4-ounce) slices Kraft reduced fat Swiss cheese, shredded
1/3 cup Kraft Fat Free Thousand Island Dressing

Preheat oven to 425 degrees. Spray a baking sheet with butter flavored cooking spray. Remove French loaf from container and unroll dough. In a large bowl, combine corned beef, sauerkraut, onion and Swiss cheese. Add Thousand Island dressing. Mix well to combine. Spread mixture over dough leaving a 1-inch border. Roll up jelly-roll style, sealing edges. Cut into 8 pieces. Place roll-ups on prepared baking sheet. Lightly spray tops with butter flavored cooking spray. Bake for 12 to 15 minutes or until golden brown. Serve at once.

HINT: If you can't find Bavarian sauerkraut, use regular sauerkraut, 1/2 teaspoon caraway seeds and 1 teaspoon Brown Sugar Twin.

Serves 8 - Each serving equals:
HE: 1 1//4 Pr, 1 Br, 1//2 Ve, 17 OC
**********
206 Calories, 6 gm Fa, 11 gm Pr, 28 gm Ca, 983 mg So, 10 mg Cl, 2 gm Fi
**********
DIABETIC: 1 1/2 St, 1 Mt, 1/2 Ve

Healthy Exchanges Newsletter, Vol VIII, Issue 8, August 1999, Pg 4
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:02 P

Send Private Message
Reply

Fast Burger Toss

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped celery
1 2/3 cups (one 15-ounce can) Hunt's Tomato Sauce
1 1/2 teaspoons JO's Italian Seasoning
1 tablespoon pourable Sugar Twin
2 cups hot cooked noodles, rinsed and drained

In a large skilled sprayed with olive oil flavored cooking spray, brown meat, onion and celery. Stir in tomato sauce, JO's Italian Seasoning and Sugar Twin. Add noodles. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.

HINT: 1. Substitute any reputable brand for JO's Italian Seasoning. 2. 1 3.4 cups uncooked noodles usually cooks to about 2 cups.

Serve 4 (1 full cup)
Each serving equals:
HE: 2 1/4 Ve, 1 1/2 Pr, 1 Br, 3 OC
**********
201 Calories, 5 gm Fa, 11 gm Pr, 28 gm Ca, 715 mg So, 25 mg Cl, 2 gm Fi
**********
DIABETIC: 2 Ve, 1 1/2 Mt, 1 St

Healthy Exchanges Newsletter, Vol VIII, Issue 8 - August 1999, Pg 12
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/6/11 2:01 P

Send Private Message
Reply

Savory Swiss Steak

Harry O'Doyle, Pittsburgh PA sent me his favorite Swiss steak recipe to revise. This quickly became a hit with Cliff, too! P.S. - it's the French dressing that makes this so savory.

Serves 4

3 tablespoons all purpose flour
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
4 (4 ounce) lean minute beef steaks
1 3/4 cups (one 14 1/2-ounce can) stewed tomatoes, chopped and undrained
1/4 cup Kraft Fat Free French Dressing
1/2 cup chopped onion
1/4 cup chopped green bell pepper

Preheat oven to 350 degrees. In a zip-lock bag, combine flour, parsley flakes and black pepper. Place meat pieces, one a a time, in bag and shake well to coat. Arrange coated meat in an 8 by 8 inch baking dish. In a medium bowl, combine undrained stewed tomatoes, French dressing, and any remaining flour mixture. Stir in onion and green pepper. spoon tomato mixture evenly over meat. Cover with foil and bake for 45 minutes. Uncover and continue baking for 25 minutes or until meat is tender. Place baking dish on a wire rack and let set for 5 minutes. When serving, evenly spoon sauce over top of meat pieces.

Each serving equals:
HE: 3 Pr, 1 1/4 Ve, 1/4 Pr, 1/4 Sl, 5 OC
*****
232 Calories, 4 gm Fa, 29 gm Pr, 20 gm Ca, 449 mg So, 49 mg Cl, 2 gm Fi
*****
DIABETIC: 3 Mt, 1 Ve, 1/2 St/Ca

Healthy Exchanges Newsletter, Vol VIII, Issue 7 - July 1999, Pg 4
Joanna M Lund


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:42 P

Send Private Message
Reply

Chili Steaks with Salsa Sauce
Serves 6

16oz extra lean ground sirloin beef or turkey breast
1 (8oz) can kidney beans, rinsed, drained, and mashed
6 Tbsp dried fine bread crumbs
1/2 cup finely chopped onion
1/4 cup reduced sodium tomato juice
1tsp chili seasoning
1 can Healthy Request Tomato soup
3/4 cup chunky salsa

Plug in and generously spray both sides of a double sided electric contact grill with olive-oil flavored cooking spray and preheat for 5 minutes. Meanwhile, in a large bowl, combine meat, kidney beans, bread crumbs, onion, tomato juice and chili seasoning. Using a 1/2 cup measuring cup as a guide, from into 6 patties. Evenly arrange patties on prepared grill (mine only holds 1 at a time). Close lid and grill for 6 - 7 minutes. Meanwhile, in a medium saucepan, combine tomato soup and salsa. Cook over medium heat while patties are grilling, stirring constantly. For each serving place 1 "steak" on a plate and spoon about 1/4 cup salsa sauce on top.

Each serving equals:
HE: 2 1/2 protein, 1/2 vegetable, 1/3 bread, 1/4 slider, 10 Optional Calories

217 calories, 5g fat, 20g protein, 23g carb, 535 mg sodium, 28mg calcium, 4 g fiber

DIABETIC: 2 1/2 meat, 1 starch, 1/2 vegeatble



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:40 P

Send Private Message
Reply

Chili Pot Pie
from "Healthy Exchanges Newsletter" December 1998

All I have to do to ensure more than my share of presents under the tree is to whip up dishes like this for Cliff before he goes shopping. It works every time!

16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 1/2 teaspoons JO's Chili Seasoning
6 ounces (one 8-ounce can) red kidney beans, rinsed and drained
1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits
2 tablespoons skim mil
3 tablespoons yellow cornmeal

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat, onion, and green pepper. Stir in tomato sauce, Brown Sugar Twin, and JO's Chili Seasoning. Add kidney beans. Mix well to combine. Pour mixture into prepared baking dish. Separate biscuits and cut each into 4 pieces. Dip biscuit pieces into milk, then roll in cornmeal. Place coated biscuit pieces over chili mixture. Drizzle any remaining milk or cornmeal over top. Bake for 25 to 30 minutes or until golden brown. Place baking dish on a wire rack and let set for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals:
HE: 2 1/2 Pr, 1 1/2 Br, 1 Ve, 3 OC

251 Calories, 7 gm Fa, 18 gm Pr, 29 gm Ca, 626 mg So, 22 mg Cl, 5 gm Fi

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

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



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:39 P

Send Private Message
Reply

Cheesy Beef Noodle Skillet (2/05 NL)

16 ounces extra-lean ground sirloin beef or turkey breast
1 cup chopped onion
1 (8-ounce) can Hunt's Tomato Sauce
1 1/2 cups cubed Velveeta Light processed cheese
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
3 cups cooked noodles, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato sauce, Velveeta cheese, parsley flakes, and black pepper. Add noodles. Mix well to combine. Lower heat and simmer for 5 to 6 minutes or until cheese is melted and mixture is heated through, stirring often.

HINT: Usually 2 1/2 cups uncooked noodles cook to about 3 cups.

Serves 6 (1 cup) - Each serving equals:
HE: 3 Pr, 1 Br, 1 Ve

296 Calories, 8g Fa, 26g Pr, 30g Ca, 827mg So, 238mg Cl, 2g Fi

Diabetic Exchanges: 3 Mt, 1 1/2 St, 1 Ve


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:37 P

Send Private Message
Reply

Tommys Cheeseburger Turnovers (freezes well)
from "Healthy Cooking with a Man in Mind" by JoAnna Lund pg. 194
When your son asks you , as soon he's finished eating his dinner, just when
you're going to make the same dish again, you know you've got a healthy-man
winner! This has all his favorite flavors in it, served up quick and healthy.
I bet it'll soon be a favorite around your house.
Serves 5

4 ounces 90% lean ground turkey or beef
1 tablespoon chopped onion
1/4 teaspoon black pepper
1/2 teaspoon JO's Loose Meat Seasoning (or any preferred meat seasoning)
1 (7.5-ounce) can refrigerated buttermilk biscuits
1 1/2 ounces (1/3 cup) Kraft shredded reduced-fat Cheddar cheese

Preheat oven to 425 degrees. In a large skillet sprayed with butter-flavored
cooking spray, brown meat and onion. Stir in black pepper and JO's Loose Meat
Seasoning. Place 5 biscuits on a cookie sheet sprayed with butter-flavored
cooking spray. Pat each biscuit with hands to form 4-inch circles. Evenly
divide meat mixture over biscuits and sprinkle about 1 tablespoon shredded
cheese on each. Pat remaining 5 biscuits into 4 inch circles and place on top
of meat-filled biscuits. Using a fork, seal edges well. Prick top of each 3 or
4 times. Lightly spray tops with butter-flavored cooking spray. Bake 8 to 10
minutes or until golden brown.

Each serving equals:
HE: 1 1/2 Bread, 1 Protein
188 Calories, 7 gm Fat, 9 gm Protein, 22 gm Carbohydrate, 617 gm Sodium, 1 gm
Fiber
DIABETIC: 1 1/2 Starch, 1 Meat


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:36 P

Send Private Message
Reply
Cheeseburger Pasta
JOANNA LUND
KWQC-TV6 06/09/2005

Serves 4 (scant 1 cup)

8 ounces extra-lean ground sirloin beef or turkey breast
1 (10-3/4 ounce) can Healthy Request Tomato Soup
1-1/4 cups water
1 cup cubed Velveeta Light processed cheese
1 cup uncooked rotini pasta

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Stir in tomato soup, water, and Velveeta cheese. Add uncooked rotini pasta. Mix well to combine. Lower heat, cover, and simmer for 10 to 15 minutes or until pasta is tender, stirring occasionally.

Each serving equals:
HE: 2-1/2 Protein, 3/4 Bread, 1/2 Slider
5 Optional Calories

267 Calories, 7 gm Fat, 20 gm Protein, 31 gm Carbohydrate, 605 mg Sodium, 167 mg Calcium, 1 gm Fiber

DIABETIC EXCHANGES: 2-1/2 Meat, 1 Starch, 1/2 Other Carbohydrate

Family and Friends Cookbook p.156


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:35 P

Send Private Message
Reply
Cheeseburger Macaroni

8 ounces ground sirloin beef
1/4 cup chopped onion
1 can stewed tomatoes (14 1/2 ounce size)
1/4 cup reduced sodium catsup
1 tsp chili powder
2 cups hot cooked macaroni, rinsed and drained
3/4 cup shredded cheddar cheese

in a large skillet brown meat and onions. Stir in undrained
stewed tomatoes, catsup, and chili powder or seasoning. add
macaroni and cheddar cheese. mix well to combine. lower heat
and simmer about 6 min until cheese melts and mixture is
heated through, stirring occasionally.

HE 2 1/2 pr, 1 br, 1 veg, 15 oc
285 cal, 9 grm fat, 20 grm prot, 31 grm carb, 551 mg sod,
205 mg CL, 2 grm fiber

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

Hint 1 1/3 uncooked macaroni makes about 2 cups cooked.



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:34 P

Send Private Message
Reply

Unstuffed Cabbage

6 cups chopped cabbage
1/2 pound lean ground beef
1 small onion, chopped
1 cup uncooked instant rice
1/2 teaspoon salt, optional
1/4 teaspoon pepper
2 cans (10 3/4 oz. ea.) reduced-fat reduced-sodium condensed
tomato soup, undiluted
1 cup water
1/3 cup shredded reduced-fat cheddar cheese

Place the cabbage in a greased 2 1/2 quart baking dish. In
a skillet, cook beef and onion over medium heat until meat is
no longer pink; drain. Stir in the rice, salt if desired and
pepper; spoon over cabbage. Combine soup and water; pour over
beef mixture.
Cover and bake at 350 degrees for 40 to 50 minutes or until
rice and cabbage are tender. Uncover; sprinkle with cheese.
Bake 5 to 10 minutes longer or until the cheese is melted.
Yield: 4 servings

One serving equals 342 calories, 8 g fat (3 g saturated fat),
23 mg cholesterol, 690 mg sodium, 48 g carbohydrate, 5 g fiber,
19 g protein

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


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:32 P

Send Private Message
Reply

Busy Day Cabbage "Rolls"

8 oz lean ground beef
1/2 c. chopped onion
2/3 c. uncooked minute rice
1/8 tsp black pepper
3 cups shredded cabbage *
1 can healthy request tomato soup
2 TBL brown sugar twin
1 c. tomato sauce
2 TBL white vinegar
1 tsp dried parsley flakes

Preheat oven to 350. Spray 8x8 baking dish with butter
flavored cooking spray. In a large skillet sprayed with
cooking spray brown meat and onion. Stir in uncooked rice
and black pepper. arrange 2 cups cabbage in prepared baking
dish. Evenly spoon meat mixture over cabbage. Sprinkle
remaining 1 cup cabbage over top. In a medium bowl combine
tomato soup, brown sugar, tomato sauce, vinegar and parsley
flakes. Pour soup mixture evenly over cabbage. Cover and
bake 1 hour. Uncover, place baking dish on a wire rack, and
let set for 5 minutes. 4 servings

198 calories, 6 fat, 3 fiber
2 3/4 veg, 1 1/2 protein, 1/2 bread, 1/2 slider,
7 optional calories

2 Ve, 1 1/2 Mt, 1/2 St, 1 Free Ve

January 97 newsletter, p. 4



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:31 P

Send Private Message
Reply
Cabbage Meatloaf Patties
(Fast, Cheap, & Easy cookbooklet)

16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 1/2 cups shredded cabbage
1 cup cold cooked rice
1 (10 3/4 ounce) can Healthy Request Tomato Soup*
1/2 cup water
1 teaspoon dried parley flakes

In a large bowl, combine meat, onion, cabbage, rice, and 1/4 cup
tomato soup. Mix well to combine. Using a 1/2 cup measure as a guide,
form mixture into 6 patties. Place patties in a large skillet sprayed
with butter-flavored cooking spray. Brown patties for 6 to 8 minutes
on each side. Stir water and parsley flakes into remaining soup.
Evenly spoon soup mixture over patties. Continue cooking for 6 minutes
or until meat is cooked through. When serving, evenly spoon sauce over
top of patties.

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

Serves 6 - Each serving equals:
HE: 2 Pr, 2/3 Ve, 1/3 Br, 1/4 Sl, 10 OC

167 Calories, 7 gm Fat, 14 gm Protein, 12 gm Carbohydrate,
229 gm Sodium, 19 mg Cholesterol, 1 gm Fiber

DIABETIC: 2 Meat, 1 Starch/Carbohydrate



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:30 P

Send Private Message
Reply
Cabbage Lovers Skillet

16 ozs ground 90% lean turkey or beef
1/2 cup chopped onion
4 cups shredded cabbage
1/4 tsp black pepper
1 (10.75 oz) can Campbell's Healthy Request Tomato soup
1 cup Campbell's Healthy Request tomato juice
2 tsps JO's Chili Seasoning
1 tbsp Brown Sugar Twin
1 cup dry instant rice (3 ozs)

In a large skillet sprayed with butter-flavored
cooking spray, brown meat and onion. Stir in cabbage and black pepper. Continue
cooking, stirring often, until cabbage is crisp tender, about 5 minutes. Add
tomato soup, tomato juice, JO's Chili Seasoning and Brown Sugar Twin. Mix
well to combine. Bring mixture almost to a boil. Stir in dry rice. Cover and
remove from heat. Let set 5 minutes. Gently stir just before serving.

Serves 6 (1 full cup)
187 Calories;7g Fat;15g Protein;302mg Sodium;3g Fiber

Hint: 1. 4 cups purchased coleslaw mix may by used instead of cabbage. 2.
Substitute any reputable brand for JO's Seasoning.

Monthly Food Newsletter (July 1995)



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:29 P

Send Private Message
Reply

Cabbage Beef Crescent Bake

8 ounces extra-lean ground sirloin beef or turkey breast
3 1/2 cups shredded cabbage
1/2 cup chopped onion
1 t meat seasoning
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/8 t black pepper
1 (8-ounce) can Pillsbury Reduced Fat Crescent Rolls

Preheat oven to 350 degrees. In a large skillet sprayed with
butter-flavored cooking spray, brown meat. Stir inc abbage,
onion, and meat seasoning. Continue cooking until cabbage is
tender, about 5 minutes. Add mushroom soup, Cheddar cheese, and
black pepper. Mix well to combine. Lower heat and simmer for 2
to 3 minutes. Meanwhile unroll crescent rolls and pat into a
rimmed 9-by-13-inch baking sheet, being sure to seal
perforations. Evenly spread cabbage mixture over rolls. Bake
for 20 to 25 minutes or until crust is golden brown. Place
baking sheet on a wire rack and let set for 5 minutes. Cut into
8 servings.

Serves 8 - Each serving equals:
HE: 1 1/4 Pr, 1 Br, 1 Ve, 1/4 Sl, 1 OC
192 Calories, 8 g Fa, 12 g Pr, 18 g Ca, 493 mg So, 121 mg Cl,
1 g Fi

DIABETIC: 1 Protein, 1 Starch, 1/2 Vegetable




Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:28 P

Send Private Message
Reply
Pizzaburger Steaks

16 ounces ground 90 percent lean turkey or beef
6 tablespoons (1 1/2 ounces) dried fine bread crumbs
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat mozzarella cheese
1 teaspoon dried onion flakes
2 teaspoons JO's Pizza Seasoning (or any other reputable pizza seasoning brand)
3/4 cup reduced-sodium tomato juice
1 (10 3/4-ounce) can Healthy Request Tomato Soup

In a large bowl, combine meat, bread crumbs, mozzarella cheese, onion flakes, 1 teaspoon
pizza seasoning and 1/4 cup tomato juice. Mix well to combine. Using a 1/3-up measuring
cup as a guide, form into 6 patties. Place patties in a large skillet sprayed with olive
oil-flavored cooking spray. Brown patties about 3 minutes on each side. In a medium bowl,
combine tomato soup, remaining 1/2 cup tomato juice and remaining 1 teaspoon pizza
seasoning. Spoon soup mixture evenly over patties. Lower heat, cover and simmer for 15
minutes. When serving, evenly spoon about 1/3 cup sauce mixture over top of each "steak."
Serves 6.

The recipe is from the May 1997 newsletter, page 4.

Each serving equals:
HE: 2 1/3 Pr, 1/3 Br, 1/4 Ve, 1/4 Sl, 10 OC.

188 calories, 8 gms fat, 17 gms protein, 12 gms carbohydrates, 327 mg sodium,
68 mg calcium, 1 gm fiber.

Diabetic: 2 Mt, 1 St.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:26 P

Send Private Message
Reply

Border Scramble

8 ozs ground 90% lean turkey or beef
1 tsp JO's Sausage Seasoning or any reputable brand
1-1/2 cups (8 ozs) diced cooked potatoes
1/2 cup chopped onion
1 cup chopped fresh tomatoes
1/2 cup chopped green bell pepper
1 cup chunky salsa
4 (6-inch) flour tortillas
1/3 cup (1-1/2 ozs) shredded Kraft Reduced Fat Cheddar Cheese
1/4 cup Land O Lakes No-Fat Sour Cream

In a large skillet sprayed with butter-flavored cooking spray, brown meat
with sausage seasoning. Add potatoes, onion, tomatoes, green pepper and salsa.
Lower heat. Cover and simmer 10 minutes. For each serving, place tortilla on
serving plate, spoon about 3/4 cup meat mixture over tortilla, top with full 1
tablespoon Cheddar cheese and 1 tablespoon sour cream. Serve at once.

Serves 4
288 Calories;8g Fat;18g Protein;36g Carbs;399mgs Sodium;3g Fiber

Hints: 1. I leave the degree of "hotness" of salsa to your personal
preference. 2. I didn't peel either the potatoes or tomatoes but do it if you
wish.

Arthritis Healthy Exchange


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 5:25 P

Send Private Message
Reply

Spicy Thai Beef and Rice

Recipe is from a package of Dynasty Jasmine Rice.

3/4 pound lean ground beef (I used 93% lean)
1 medium onion, chopped
1 clove garlic, minced (used from jar)
1/2 tsp crushed red pepper
2 carrots, thinly sliced
3/4 cup Dynasty Jasmine Rice
2 TB soy sauce
1/3 cup chopped fresh mint leaves
1/3 cup chopped fresh coriander (cilantro)

Heat large frying pan over high heat. Add beef; stir-fry 3 to 4
minutes or until browned. Add onion, garlic, and crushed red
papper; stir-fry 1 minute longer. Mix in carrots, rice, 1 1/2
cups water and soy sauce. Bring to boil. Reduce heat to low.
Cover and simmer 20 minutes, or until liquid is absorbed. Mix in
mint and cilantro. Remove from heat. Let stand covered 10
minutes before serving. Makes 4 servings, about 1 1/4 cups each.

Per serving: 356 calories, 19 g protein, 15 g carbohydrate, 518 mg
sodium 59 mg cholesterol.

Sorry, it didn't give exchanges, but my best guess based on ingredients and calorie count is:
2 1/2 P, 2 B, 1 V -- That is what I counted it.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 4:25 P

Send Private Message
Reply

Ultra Easy Beef and Noodles

16 oz. extra-lean ground sirloin beef or turkey
15 oz can diced tomatoes, undrained
1 c water
1 envelope of dry onion soup mix
1 1/2 tsp parsley flakes
2 1/2 c uncooked noodles

In a large skillet sprayed with butter flavored spray brown meat.
Stir in undrained tomatoes, water and dry onion soup. Add parsley
and uncooked noodles. Bring mixture to a boil. Lower heat,cover
and simmer 15 minutes or til noodles are tender, stirring occasionally.

Serves 6 (1 cup)

HE: 2 Pr, 2/3 Br, 2/3 Ve

172 cal, 4g Fa, 18g Pr, 16g Ca, 286mg So, 21mg Cl, 1g Fi

DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1 Vegetable

This also would be good with a little f/f sour cream added. Ann


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 4:23 P

Send Private Message
Reply
Barbecue Biscuit Cups
Serves 5 (2 cups each)
Can be frozen

8 oz. ground 90% lean turkey or beef
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
1 cup (8 oz can)Hunt's Tomato Sauce
1 tbsp. Brown Sugar Twin
1 tsp. prepared mustard
1/8 tsp. black pepper
1 (7.5 oz.)can Pillsbury refrigerated flaky biscuits
1/2 cup full (2 1/4 oz.)Kraft shredded reduced fat Cheddar Cheese

Preheat oven to 400 degrees. In a large skillet sprayed with
olive-flavored cooking spray, brown ground meat, green pepper,
and onions. Add tomato sauce, Brown Sugar Twin, mustard and
black pepper. Simmer 5 minutes. Place each biscuit in an
ungreased muffin cup, pressing dough up sides to edge of cup.
Evenly spoon meat mixture into cups. Bake 10 to 15 minutes or
until golden brown. Sprinkle with Cheddar cheese and continue
to bake 2 to 3 minutes o until cheese melts.

Each serving equals:
HE: 1 1/2 Br, 1 1/2 Pro, 1 Veg, 1 Opt Cal
270 Calories, 10gm Fa, 16gm Pro, 25gm Ca, 873mg Sod, 2 Fi.

Diabetic: 1 1/2 Starch, 1 1/2 Meat, 1 Veg.



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 4:22 P

Send Private Message
Reply

Oriental Pepper Burgers*

16 oz ground 90% lean turkey or beef
6 Tablespoons (1 ½ oz) dried fine bread crumbs
¼ cup water
1 ½ teaspoons Jo’s Oriental Seasoning*
1 cup sliced onion
1 ½ cups chopped green bell pepper
2 Tablespoons reduced- sodium Soy Sauce
1 ¾ cups (one 15 oz can) Hunt’s Tomato Sauce

In a large bowl, combine meat, bread crumbs, water and 1 teaspoon Jo’s Oriental Seasoning.
Mix well to combine. Using a 1/3 cup measuring cup as your guide, form into 6 patties.
Evenly arrange patties in a 9-by-13-inch glass baking dish. Layer onion and green pepper
evenly over patties. In a small bowl, combine soy sauce, remaining ½ teaspoon Jo’s Oriental
Seasoning and tomato sauce. Spoon sauce evenly over top. Cover and microwave on High for
12 to 15 minutes or until vegetables are tender and meat is cooked to desired doneness.
Place covered baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Hint: Substitute any reputable brand for Jo’s Oriental Seasoning.

Serves 6

HE: 2 Protein, 2 Veg, 1/3 Bread
----------------------------------------
-------
179 Cal, 7 gm Fat, 16 gm Pro, 13 gm Ca, 767 mg So, 24 mg Calcium, 2 gm Fiber
----------------------------------------
-------
Diabetic: 2 Meat, 2 Veg.


Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
ANNINSD Posts: 5,878
3/5/11 4:21 P

Send Private Message
Reply

Bacon Cheeseburger Patties

16 ounces ground 90% lean turkey or beef
1/4 Cup Hormel Bacon Bits
1/3 Cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese
6 Tablespoons (1 1/2 ounces) dried fine bread crumbs
2 Tablespoons Heinz Light Harvest or any reduced-sodium ketchup
1/4 Cup water
6 reduced-calorie hamburger buns

In a large bowl, combine meat, bacon bits, Cheddar cheese, bread crumbs, ketchup, and water. Mix
well to combine. Using a 1/3 Cup measuring cup as a guide, form into 6 patties. Place patties on a
grill or a large skillet sprayed with butter-flavored cooking spray. Brown 4 to 5 minutes on each side
or until to desired doneness. For each sandwich, place 1 browned patty between a bun.

Serves 6
Each serving equals:
HE: 2 1/3 protein, 1 1/3 bread, 1/4 slider, 2 optional calories

232 calories, 8 gm fat, 20 gm protein, 20 gm Carbohydrate, 547 mg Sodium, 61 mg Calcium, 1 gm
Fiber

DIABETIC: 2 1/2 Meat, 1 Starch



Ann in San Diego


 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
Page: 1 of (6)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Healthy Exchanges Recipes Posts

Topics: Last Post:
SWEET SALADS 3/12/2014 2:44:25 PM
MISCELLANEOUS 3/12/2014 2:48:10 PM
SWEET SALADS 11/19/2013 10:32:24 PM
PIES 3/12/2014 2:47:12 PM
SIDE DISHES 3/12/2014 2:46:22 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=1925x14777x38023280

Review our Community Guidelines