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ANNINSD Posts: 5,878
2/5/11 12:53 P

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Irish Grilled Cabbage

4 cups coarsely chopped cabbage
1 cup chopped onion
1 (2.5 oz) package Carl Buddig Lean Corned Beef, shredded

Plug in and spray both sides of a George Foreman grill with butter-flavored cooking spray. In a large bowl, combine cabbage, onion and shredded corned beef. Evenly arrange cabbage mixture on prepared grill. Lightly spray top of cabbage mixture with butter-flavored cooking spray. Close lid and grill for 8-12 minutes. Serve at once.

Serves 2 (1 1/2 cups) - Each serving equals:
HE: 3 Vegetable. 1 1/2 Protein
**************
131 Calories, 3 gm Fat, 10 gm Protein, 16 gm Carb., 508 mg Sodium, 100 mg Calcium, 5 gm Fiber
**************
Diabetic: 3 Vegetable, 1 1/2 Meat

I'm going to print a recipe here that I haven't tried yet but plan to, soon. I will cook it in foil packets on the grill. My sister just made a similar meal while camping and it was a huge success, even with her hubby who doesn't like a lot of the things the rest of us like. It's from "I Got The Machine, Now What Do I Cook" by Joanna Lund. Page 35


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2/4/11 9:46 P

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CAMPFIRE CHILI BURGERS
Here's a clever way to stretch your meat budget a little - and to "stuff" lots of tangy flavor into an American classic! If you've never considered serving chili on a bun, keep this recipe handy for your next family camping trip
Serves 6
16 ounces extra-lean ground sirloin beef or turkey breast
1/2 cup chopped onion
1/2 cup chunky salsa (mild, medium, or hot)
1 (8-ounce) can kidney beans, rinsed and drained
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
1 teaspoon JO's Chili Seasoning or any chili seasoning
6 small hamburger buns
In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add salsa, kidney beans, ketchup, and JO's Chili Seasoning. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally. For each sandwich, spoon full 1/3 cup mixture between a bun.

Each serving equals:
HE: 2 1/2 Protein, 1 Bread, 1/3 Vegetable, 17 Optional Calories
223 Calories, 7 gm Fat, 17 gm Protein, 23 gm Carbohydrate, 307 mg Sodium,
40 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1/2 Vegetable



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2/4/11 9:43 P

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SPANISH BREAKFAST BAKE
Here's another terrific brunch idea that lets the oven do the cooking, so you can do the visiting, whether you've got a houseful of guests or it's just your family gathered around the table. The aroma from this spicy meat-and-potatoes dish will get even the laziest child up and out of bed!
Serves 6
8 ounces extra-lean ground sirloin beef or turkey breast
1/2 teaspoon poultry seasoning
1/4 teaspoon ground sage
1/4 teaspoon garlic powder
3 cups (10 ounces) shredded loose packed frozen potatoes
4 eggs, beaten, or equivalent in egg substitute
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
3/4 cup chunky salsa (mild, medium, or hot)
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese
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. Stir in poultry seasoning, sage, and garlic powder. Layer potatoes in prepared baking dish. Place browned meat mixture over potatoes. In a medium bowl, combine eggs, dry milk powder, and water. Add salsa. Mix well to combine. Pour egg mixture evenly over potato mixture. Bake for 1 hour or until eggs are almost set. Sprinkle Cheddar cheese over top and bake an additional 10 minutes. Place baking dish on a wire rack and let set for 5 to 10 minutes. Divide into 6 servings. If desired, garnish with additional salsa and fat-free sour cream.



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2/4/11 9:41 P

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SKILLET COMFORT COMBO
Whenever there's no time to cook, there's still time to prepare a tasty meal in a skillet in little more than five minutes! This speedy concoction is definitely comfort food made oh-so-easy, so it's a great dish to have in your "meals-on-the-run" repertoire!
Serves 6 (1 cup)
16 ounces extra-lean ground sirloin beef or turkey breast
3/4 cup chopped onion
1 (8-ounce) can cream style corn
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/3 cup water
1 teaspoon JO's Chili Seasoning or any 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, JO's 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: Usually 1 1/3 cups uncooked elbow macaroni 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 mg Sodium,
62 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 1/2 Starch


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2/4/11 9:40 P

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LOOSE MEAT SANDWICHES
I've always loved sharing our Iowa food traditions with the rest of the country, and no cookbook inspired by Grandma would be complete without this meaty classic! If you're tired of serving plain old burgers, crumble your ground meat with some broth and onion, and it's a brand-new day!
Serves 6
16 ounces extra-lean ground sirloin beef or turkey breast
1 cup chopped onion
1 (16-ounce) can Healthy Request Chicken Broth
6 small hamburger buns
In a large skillet sprayed with butter-flavored cooking spray, lightly brown meat. Add onion and chicken broth. Mix well to combine. Lower heat and simmer for 20 minutes or until almost all the broth has evaporated, stirring occasionally. For each sandwich, spoon about 1/3 cup meat mixture on each bun.

Each serving equals:
HE: 2 Protein, 1 Bread, 1/3 Vegetable, 5 Optional Calories
195 Calories, 7 gm Fat, 16 gm Protein, 17 gm Carbohydrate, 392 mg Sodium,
7 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 Starch



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2/4/11 9:39 P

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VEGETABLE MEAT PIE Serves 6

16 ounces ground 90% lean turkey or beef
1/2 cup finely chopped onion
3/4 cup crushed Corn Chex
1 1/2 tsp. chili seasoning
1 3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 cup (one 8-ounce can) French-style green beans, rinsed and drained
1 cup (one 8-ounce can) diced carrots, rinsed and drained
1/2 cup frozen peas, thawed
1/2 cup frozen whole-kernel corn, thawed
1 T. Brown Sugar Twin
1 tsp. dried parsley flakes
1 tsp. dried onion flakes

Preheat oven to 350 degrees. Spray a deep-dish 9-inch pie plate with olive oil-flavored cooking spray. In a large bowl, combine meat, onion, Corn Chex, chili seasoning, and 1/2 cup tomato sauce. Add green beans, carrots, peas, and corn. Mix well to combine. Pat mixture into prepared pie plate. Bake for 30 minutes. In a small bowl, combine remaining 1 1/4 cups tomato sauce, Brown Sugar Twin, parsley flakes, and onion flakes. Spread mixture evenly over meat mixture. Continue baking for 30 to 35 minutes. Place pie plate on a wire rack and let set for 5 minutes. Divide into 6 servings.

HE: 2 Protein, 2 Veggie, 2/3 Bread, 1 Optional Calorie

178 Calories, 6 gm Fat, 16 gm Protein, 15 gm Carb,584 mg Sodium, 20 mg Calcium, 3 gm Fiber

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

WW = 3 pts. per serving

*RECIPE CAN BE FROZEN

the recipe can be found on pg. 162 of the Heart Smart Cookbook.



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2/2/11 1:32 P

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Sweet 'n' Sour Pork
Serves 6 (1 cup)
From: HELP

16 oz. lean pork tenderloin, cut into thin strips
1/2 cup finely chopped onion
1/4 cup vinegar
1 tabl. cornstarch
1/4 tsp. ginger (optional)
1/8 tsp. black pepper
1/4 cup apricot spreadable fruit spread
1 cup green and/or red pepper, cut in strips
1 cup (one 8 oz can) canned pineapple chunks, packed in their own juice, drained

In a large skillet sprayed with butter flavoed cooking spray, saute pork about 5 min. over medium heat. Add onion, lower heat. cover and simmer 10 min. In a small bowl, combine vinegar, cornstarch, ginger and black pepper. Add to mixture in skillet. Add spreadable fruit spread and pepper strips. Bring mixture to a boil, stirring constantly. Lower heat. Cover and simmer 5 min. Add pineapple chunks and heat through.

Each serving equals:
HE: 2 protein, 1 fruit, 1/2 veg, 5 opt calories

200 cal, 8g fat, 19g protein, 13g carbo, 209mg sodium, 1g fiber

Diabetic: 2 meat, 1 fruit

HINT: good served over rice


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2/2/11 1:18 P

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Layered Shepherd's Pie serves 6
From: Fast, Cheap and Easy

8 oz. ground 90% lean turkey or beef
1/2 cup finely chopped onion
1/2 cup (one 2.5 oz. jar) sliced mushrooms, drained
2 cups (one 16 oz can) cut green beans, rinsed and drained
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/2 cup Land o Lakes no fat sour cream (divided)
2 1/3 cups boiling water
2 cups (4 1/2 oz) instant potato flakes
1 tsp. dried parsley flakes
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8 x 12 baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown meat and onion. Spread meat mixture into prepared baking dish. Layer mushrooms and green beans over top. In a small bowl, combine mushroom soup and 1/4 cup sour cream. Spoon soup mixture over green beans. In a medium saucepan, combine boiling water and potato flakes. Fold in remaining 1/4 cup sour cream and parsley flakes. Spread potato mixture evenly over soup mixture. Evenly sprinkle cheddar cheese over top. Bake for 20 - 25 min. or until cheese melts and mixture is bubbly. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings

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

211 cal, 7g fat, 13g protein, 24g carbo, 454mg sodium, 169mg calcium, 2g fiber

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


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2/1/11 9:59 P

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Fancy Fiesta Skillet serves 4 (1 cup)
From: Arthritis H E Cookbook

8 oz. ground 90% lean turkey or beef
1/2 cup chunky salsa (mild, medium, or hot)
1 (12 oz) jar Heinz f/f beef gravy
2 cups hot cooked noodles, rinsed and drained
1 tsp. dried parsley flakes

In a large skillet sprayed with olive oil flavored cooking spray, brown meat. Stir in salsa and beef gravy. Add noodles and parsley flakes. Mix well to combine. Lower heat and simmer for 10 min. stirring occasionally.

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

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

214 cal, 6g fat, 15g protein, 25g carbo, 666mg sodium, 51mg calcium 1g fiber

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


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2/1/11 6:00 P

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Creamy Swiss Steak seves 4
From Cancer Recovery cookbook

3 tabl. all purpose flour
1 tsp. dried parsley flakes
4 (3 oz each) lean minute or cube steaks
1 cup sliced onion
1 3/4 (one 15 oz can) Hunts tomato sauce
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/2 cup (one 2.3 jar) sliced mushrooms, undrained
1/8 tsp black pepper

In a small bowl, combine flour and parsley flakes. Coat steaks on both side in flour mixture. In a large skillet sprayed with butter flavored cooking spray, lightly brown steas for 3 min. on each side. Sprinkle onion evenly over steaks. In a medium bowl, combine tomato sauce, mushroom soup, undrained mushrooms, black pepper and any remaining flour mixture. spoon sauce mixture evenly over top. Lower heat, cover and simmer for 20 min. or until steaks are tender. When serving, evenly spoon sauce over steaks.

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

289 cal, 9g fat, 32g protein, 20g carbo, 894mg sodium, 70mg calcium, 1g fiber

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



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2/1/11 5:31 P

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


Serves 6

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

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

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



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1/31/11 12:51 P

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Fast-Food Cheeseburger Skillet

Now that my son Tommy lives in Arizona, he has to fix his own healthy cheeseburger meals. I keep sending him recipes for his favorite dish that are so simple to fix, it's almost like having Mom cook for your again. (Of course, now that Mom's not handy, he has to do his own dishes . . .)

Serves 4 (1 cup)

8 ounces ground 90% lean turkey or beef
1/2 cup (2.5-ounce jar) sliced mushrooms, undrained
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2 tablespoons Heinz Lite Ketchup
1//4 cup Kraft fat-free mayonnaise
2 tablespoons sweet pickle relish
2 cups hot cooked noodles, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Stir in undrained mushrooms and mushroom soup. Add Cheddar cheese. Mix well to combine. Stir in ketchup, mayonnaise, and pickle relish. Continue cooking, stirring often, until Cheddar cheese is melted. Add noodles. Mix well to combine. Lower heat. Continue cooking, stirring often, until mixture is heated through, about 5 minutes.

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

Each serving equals:
HE: 2 1/4 Protein, 1 Bread, 1/4 Vegetable, 3/4 Slider, 5 Optional Calories
**********
310 Calories, 10 gm Fat, 21 gm Protein, 34 gm Carbohydrate, 784 mg sodium, 2 gm Fiber
**********
DIABETIC: 2 Meat, 2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 193

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1/31/11 12:45 P

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Hamburger-Potato Casserole
Cooking Healthy with a Man in Mind/J. Lund

Serves: 4

8 oz. ground 90% lean turkey or beef
c. chopped onion
2 c. (1 16 oz. can) cut green beans, rinsed and drained
1 (10 oz.) can Healthy Request Cream of Mushroom soup
c. frozen whole kernel corn, thawed
tsp. black pepper
2 c. water
1 1/3 c. (3 oz.) instant potato flakes
1/3 c. Carnation nonfat dry milk powder
1/3 c. (1 oz.) shredded Kraft reduced-fat Cheddar cheese


Preheat oven to 350. Spray an 8x8 inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored spray, brown meat and onion. Add green beans, mushroom soup, corn, and black pepper.
Mix well to combine. Pour into prepared baking dish. Bake 20 minutes.
Place backing dish on a wire rack while preparing potato mixture.
Bring water to a boil, remove from heat. Stir in potato flakes and dry milk powder. Mix gently until blended. Layer potato mixture on top of meat mixture. Lightly spray potatoes with butter-flavored cooking spray. Sprinkle Cheddar cheese on top.
Bake additional 10 minutes. Place baking dish on a wire rack and let sit 5 minutes.
Cut into 4 servings.

Nutrition Info:
300 calories, 8 g. fat, 19 g. protein, 38 g. carb, 509 mg. sodium, 3 g. fiber

DIABETIC: 2 meat, 2 starch, 1 vegetable
HEALTHY EXCHANGES: 2 protein, 1 vegetable, 1 bread


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1/31/11 12:30 P

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Hot Turkey Stuffing Side Dish
Monthly Food Newsletter (November 2001) p.4

1 1/2 cups finely chopped celery
1 1/2 cups finely chopped onion
2 cups(one 16 oz can) Healthy Request Chicken Broth
3/4 cup Water
1 1/2 teaspoons JO's Poultry Seasoning
2 Full Cups(12oz)diced cooked turkey breast
3 Cups(4 1/2oz)purchased herb seasoned stuffing mix
1/8 teaspoon black pepper
1 cup frozen peas thawed

In a large skillet sprayed with butter-flavored cooking spray saute celery and onions until tender.Stir in chicken broth,water,and JO's poultry seasoning. Add turkey,stuffing mix,black pepper,and peas.Mix well to combine.Lower heat and continue cooking until most of moisture is absobed,stirring occasionally.
Serves 6(1cup)

HINTS:
1. Substitute any reptable brand for JO's Poultry Seasoning
2. If you don't have leftover turkey,purchase a chunk of cooked turkey breast from your local deli.
3. Brownberry seasoned toasted bread cubes work great.


Each serving equals:
HE: 2 Protein, 1 1/3 Bread, 1 Vegetable,5 Other calories

193 Calories, 1 gm Fat, 23 gm Protein, 23 gm Carbohydrate, 424 mg Sodium, 27 mg Cholestrol, 4 gm Fiber

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

WW POINTS: 3 points


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12/27/10 12:47 P

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Confetti Meatloaf

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Beef Joanna Lund
Light Main Dishes


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces ground 90% lean turkey or beef
6 tablespoons dried fine bread crumbs -- (1 1/2 ounces)
1/3 cup chopped green olives -- (1 1/2 ounces)
1/4 cup chopped pimiento -- (one 2-ounce jar)
drained
2 teaspoons dried onion flakes
1 cup Hunt's Tomato Sauce -- (one 8-ounce can)
2 tablespoons Splenda
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray an 9-by-5 inch loaf pan with olive oil-flavored cooking spray. In a large bowl, combine meat, bread crumbs, olives, pimiento, onion flakes, and 1/3 cup tomato sauce. Mix well to combine. Pat mixture into prepared loaf pan. Stir Sugar Twin and parsley flakes into remaining tomato sauce. Spoon sauce mixture evenly over top. Bake for 50 to 60 minutes. Place loaf pan on a wire rackand let set for 5 minutes. Divide into 6 servings.

Serves 6

Each serving equals:
HE: 2 Pr, 2/3 Ve, 1/3 Br, 1/4 Fa, 2 OC
160 Calories, 8 gm Fa, 14 gm Pr, 8 gm Ca, 543 mg So, 26 mg Cl, 1 gm Fi
DIABETIC: 2 Mt, 1/2 St/Ca

Source:
"Make A Joyful Table"


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12/22/10 1:46 P

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Salisbury Pasta Skillet
JoAnna M. Lund

If the men in your house could eat Salisbury steak three times a week, this might just win their votes for favorite new recipe! It's an easy-to-fix, homey-tasting, man-pleasing meal in a pan--but it doesn't skimp on flavor.
Serves 4 (1 cup)

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 teaspoons Worcestershire sauce
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
1 teaspoon dried parsley flakes
2 cups hot cooked rotini pasta, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in mushroom soup, ketchup, Worcestershire sauce, and parsley flakes. Add rotini pasta, mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally.

HINT: 1 1/2 cups uncooked rotini pasta usually cooks to about 2 cups.

Each serving equals:
HE: 1 1/2 Protein, 1 Bread, 1/4 Vegetable, 1/2 Slider, 16 Optional Calorie
****************************************
*********************
247 Calories, 7gm Fat, 14gm Protein,
32gm Carbohydrate, 386mg Sodium,
66mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 Starch, 1 1/2 Meat

"Make a Joyful Table, page 206."


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12/22/10 1:37 P

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Tomato "Sausage" Polenta
Make A Joyful Table p. 203

If you've never eaten it before, polenta is a kind of a cornmeal "mush" that can be served soft or baked into a firm cake. It takes on the flavors of whatever you cook it with and is a real tummy-pleaser in my book. This meaty dish is richly satisfying and a wonderful change of pace, so give it a try. As with most of my Healthy Exchanges recipes, here I've done my best to deliver lots of "main-dish" satisfaction in a meal that uses protein simply as a element of the overall entree. Many Americans are used to sitting down to an eight-ounce (or larger!) serving of beef, but living a healthier lifestyle is easier when you cut back somewhat on the protein.

8 oz ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 teaspoon poultry seasoning
1/4 teaspoon ground sage
1/2 teaspoon garlic powder
1/2 cup frozen whole-kernel corn, thawed
1 3/4 cups (one 15 oz can) Hunts Tomato Sauce
6 tablespoons all-purpose flour
6 tablespoons (2 1/4 oz) yellow cornmeal
1 tablespoon pourable Sugar Twin
1 1/2 teaspoons baking powder
1/4 cup (3/4) grated Kraft fat-free Parmesan cheese
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1 egg or equivalent in egg substitute
2 tablespoons vegetable oil
3/4 cup (3oz) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375. Spray a 9-inch deep-dish pie plate with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in poultry seasoning, sage, garlic powder, corn and tomato sauce. Lower heat and simmer for 5 minutes. Meanwhile, in a large bowl, combine flour, cornmeal, Sugar Twin, baking powder, and Parmesan cheese. In a small bowl, combine Dry Milk Powder, water, egg and vegetable oil. Add milk mixture to flour mixture. Mix well to combine. Spread mixture into prepared pie plate. Evenly spoon meat mixture over top. Bake for 20 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 5 minutes or until cheese melts. Divide into 6 servings.

Hint: My choice of seasoning may seem strange, especially if you prepare this with beef. But I'm trying to give this dish an old-time sausage flavor with spices you have on hand.

Serves 6 - each serving equals:
HE: 2 Pr, 1 1/3 Ve, 1 Br, 1/3 SM, 1/3 Fa, 1 OC
-------------------------------------
248 Calories, 8g Fa, 17g Pr, 27g Carb, 814mg So, 273mg Ca, 2gFi
-------------------------------------
Diabetic: 2 Meat, 1 Vegetable, 1 Starch


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12/21/10 3:29 P

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Ham-Broccoli-Pasta Salad
JoAnna M. Lund

It's always seemed to me that the challenge of a pasta salad is keeping all the flavors and textures from running together. This one features lots of crunch, along with the tangy pleasures of ham and cheese with mustard, and provides extra fun if you choose the rotini pasta that comes in different colors.
Serves 4 (1 1/4 cups)

1 1/2 cups cold cooked rotini pasta, rinsed and drained
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2 cups chopped fresh broccoli
1/2 cup Kraft fat-free mayonnaise
2 tablespoons skim milk
1 teaspoon Splenda Granular
1 teaspoon dried onion flakes
1 teaspoon prepared mustard

In a large bowl, combine rotini pasta, ham, Cheddar cheese, and broccoli. In a small bowl, combine mayonnaise, skim milk, Splenda, onion flakes, and mustard. Add dressing mixture to pasta mixture. Mix well to combine. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups.

Each serving equals:
HE: 2 Protein, 1 Vegetable, 3/4 Bread, 1/4 Slider, 3 Optional Calories
****************************************
*********************
205 Calories, 5gm Fat, 16gm Protien,
24gm Carbohydrate, 831mg Sodium,
176mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"Make a Joyful Table, page 147."

Suggestions: use whole wheat pasta. also 7 oz breakfast sliced ham works well. try spicy brown mustard instead of prepared.


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12/14/10 1:32 P

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Oktoberfest Pork Tenders
Make A Joyful Table p.219

This skillet dish will turn your kitchen into the most popular room in the house while this dish is simmering away. Somehow, the combination of apple juice and mustard becomes a kind of aphrodisiac as it cooks with the pork and onion. This is a great supper to serve when you're hoping for some weekend help in the yard.

4 (4 oz) lean tenderized pork tenderloins
2 1/2 cups sliced onion
1 cup unsweetened apple juice
2 Tablespoons Dijon Country Style Mustard
1 teaspoon dried parsley flakes

In a large skillet with butter-flavored cooking spray, brown meat for 3 to 4 minutes on each side. Evenly layer onion over meat. In a small bowl, combine apple juice, mustard, and parsley flakes. Pour mixture evenly over top. Lower heat, cover and simmer for 30 minutes. Uncover and continue simmering until most liquid is absorbed. When serving? Place 1 piece of meat on a plate and evenly divide onion mixture over top.

Serves 4 - each serving equals:
HE: 3 Pr, 1 1/4 Ve, 1/2 Fr
-------------------------------------
230 cal, 6g Fa, 27g Pr, 17g Carb, 260mg So, 50mg Ca, 2g Fi
-------------------------------------
Diabetic: 3 meat, 1vegetable, 1 fruit
-------------------------------------


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Chili with Rice
Make A Joyful Table p.101
freezer friendly

When you belly is begging "Fill me up!:" I suggest this truly substantial classic blend of meat and beans. And when you serve it with rice, you'll quickly discover that a bowlful will leave you practically "stuffed.:

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup finely chopped celery
3 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 cup water
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1 teaspoon Worcestershire sauce
2 teaspoons chili seasoning
1/8 teaspoon black pepper
2/3 cup (2 ounces) uncooked Minute Rice

In a large saucepan with olive oil-flavored cooking spray, brown meat, onion and celery. Stir in tomato juice, water, kidney beans, Worcestershire sauce, chili seasoning, and black pepper. Bring mixture to a boil. Lower heat and simmer for 15 minutes. Add uncooked rice. Mix well to combine. Cover and continue simmering for 10 minutes or until rice is tender, stirring occasionally.



Serves 4 (1 1/2 cups) - each serving equals:
HE: 2 3/4 Pr, 2 Ve, 1/2 Br
________________________________________
______________________
217 cal, 5g Fa, 25g Pr, 27g carb, 188mg So, 43mg Ca, 6g Fi
________________________________________
______________________
Diabetic: 2 meat, 2 vegetable, 1/2 starch


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Corned Beef Toasties
JoAnna M. Lund

What a cozy-warm idea for brisk afternoon--a luscious combo of cheese and corned beef baked up in a soft bun! This is my idea of a perfect topping sauce, but feel free to play around with a bit if you favor more pickle relish or less mayo. Enjoy!
Serves 4

1 (2.5-ounce) package Carl Buddig 90% lean corned beef, shredded
1/2 cup chopped onion
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese
1/2 cup Kraft fat-free mayonnaise
2 teaspoons prepared mustard
1 tablespoon sweet pickle relish
1 teaspoon dried parsley flakes
4 reduced-calorie hamburger buns

Preheat oven to 425 degrees. In a medium bowl, combine corned beef, onion, and Cheddar cheese. Add mayonnaise, mustard, pickle relish, and parsley flakes. Mix well to combine. Place hamburger bun bottoms on 4 pieces of aluminum foil. Spread about 1/4 cup meat mixture over eat bun bottom. Arrange top part of bun over meat mixture. Wrap each in foil. Bake for 12 to 15 minutes. Serve warm.

Each serving equals:
HE: 1 Protein, 1/4 Vegetable, 1/4 Slider, 1 Optional Calorie
****************************
152 Calories, 4gm Fat, 9gm Protein,
20gm Carbohydrate, 677mg Sodium,
81mg Calcium, 2gm Fiber
***************************
DIABETIC: 1 Starch, 1 Meat

"Make a Joyful Table, page 227."


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12/6/10 6:17 P

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Cabbage Rolls" Skillet
Make A Joyful Table p.211
freezer friendly

Do you loved stuffed cabbage but think that it's just too much trouble? Well, sometimes it certainly feels like it is! But why should you miss out on one of your favorite meals because time is short? This skillet supper delivers all the flavor you're fond of but all stirred up together instead of rolled.

8 os ground 90% lean turkey or beef
1/2 cup chopped onionh
2 1/2 chopped shredded cabbage
1 3/4 (one 15-oz can) Hunt's Tomato Sauce
1/2 cup water
2 teaspoons prepared mnustard
2 tablespoons Brown Sugar Twin
1 teaspoon dried parsley flakes
2/3 cup (2 oz) uncooked Minute Rice

In a large skilled sprayed with butter-flavored cooking spray, brown meat and onion. Stir in cabbage. Continue cooking for 6 to 8 minutes, stirring occasionally. In a medium bowl, combine tomato sauce, water, mustard, Brown Sugar Twin, and parsley flakes. Stir sauce mixture into meat mixture. Mix well to combine. Bring mixture to a boil. Stir in rice. Lower heat, cover, and simmer for 5 minutes or until rice is tender, stirring occasionally.

Serves 4 (1 full cup) - each serving equals:
HE: 3 1/4 Ve, 1 1/2 Pr, 1/2 Br, 2 OC
________________________________________
___
165 cal, 5g Fa, 13g Pr, 17g Carb, 744mg So, 46mg Ca, 3g Fi
________________________________________
___
Diabetic: 2 Vegetable, 1 1/2 meat, 1 starch


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12/5/10 7:55 P

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Chili with Rice
Make A Joyful Table p.101
freezer friendly

When you belly is begging "Fill me up!:" I suggest this truly substantial classic blend of meat and beans. And when you serve it with rice, you'll quickly discover that a bowlful will leave you practically "stuffed.:

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup finely chopped celery
3 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 cup water
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1 teaspoon Worcestershire sauce
2 teaspoons chili seasoning
1/8 teaspoon black pepper
2/3 cup (2 ounces) uncooked Minute Rice

In a large saucepan with olive oil-flavored cooking spray, brown meat, onion and celery. Stir in tomato juice, water, kidney beans, Worcestershire sauce, chili seasoning, and black pepper. Bring mixture to a boil. Lower heat and simmer for 15 minutes. Add uncooked rice. Mix well to combine. Cover and continue simmering for 10 minutes or until rice is tender, stirring occasionally.



Serves 4 (1 1/2 cups) - each serving equals:
HE: 2 3/4 Pr, 2 Ve, 1/2 Br
________________________________________
______________________
217 cal, 5g Fa, 25g Pr, 27g carb, 188mg So, 43mg Ca, 6g Fi
________________________________________
______________________
Diabetic: 2 meat, 2 vegetable, 1/2 starch


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Salisbury Pasta Skillet
Make A Joyful Table p.206
freezer friendly

If the men in your house could eat Salisbury steak three times a week, this might just win their votes for favorite new recipe! It's an easy-to-fix, homey-tasting, man-pleasing meal in a pan--but it doesn't skimp on flavor.

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 teaspoons Worcestershire sauce
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
1 teaspoon dried parsley flakes
2 cups hot cooked rotini pasta, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in mushroom soup, ketchup, Worcestershire sauce, and parsley flakes. Add rotini pasta. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally.

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


Serves 4 (1 cup) - each serving equals:
HE: 1 1/2 Pr, 1/4 Ve, 1 Br, 1/2 Sl, 16 OC
________________________________________
______________________
247 cal, 7g Fa, 214g Pr, 33g carb, 386mg So, 66mg Calc, 2g Fi
________________________________________
______________________
Diabetic: 1/12 meat, 2 starch /carbohydrate


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12/4/10 4:41 P

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South Seas Sweet Potatoes and Ham
Another Potful of Recipes p.235

The warmth of the sun is an invisible ingredient in this somewhat exotic recipe, but you'll taste it in every bite! When it's gray and cold outside, why not bring back a little summer heat by serving a sweetly savory combination that is like a little vacation on a plate?

3 full cups peeled and thinly sliced raw sweet potatoes
3 full cups (18 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 cup (one 8-ounce can) pineapple chunks, packed in fruit juice, drained, and 1/4 cup liquid reserved
3/4 cup finely chopped onion
1/4 cup water
1 teaspoon prepared yellow mustard
2 tablespoons pourable Splenda or Sugar Twin
1 1/2 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine sweet potatoes, ham, pineapple chunks, and onion. In a small bowl, combine reserved pineapple juice, water, mustard, Splenda and parsley flakes. Drizzle liquid mixture evenly over ham mixture. Cover and cook on LOW for 6 to 8 hours. Mix gently before serving.


Serves 6 (1 cup) - each serving equals:
HE: 2 Pr, 1/4 Ve, 2/3 Br, 1/3 Fr, 2 Opt. Cal.
________________________________________
______________________
171 cal, 3g Fa, 15g Pr, 21g carb, 686mg So, 20mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 2 meat, 1 1/2 starch /carbohydrate


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12/4/10 4:38 P

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Spencer's Macaroni and Cheese with Hot Dogs
Another Potful of Recipes p.238
freezer friendly

Not all grandmas enjoy cooking for their grandkids as much as I do--but if you cook for anyone who's as pleased by your cooking as my little Spencer is, you know the feeling of having a fan club! This dish is a real kid pleaser, and because the franks are diced, it's a good choice for little ones as well as big ones.


1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1 1/2 cups diced Velveeta Light processed cheese
3 cups cooked elbow macaroni, rinsed and drained
8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, diced
2 teaspoon dried onion flakes
1 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared container,combine Evaporated Skim Milk and Velveeta cheese. Stir in macaroni, frankfurters, onion flakes, and parsley flakes. Cover and cook on LOW for 3 to 4 hours. Mix well before serving.

Hint: 2 cups uncooked elbow macaroni usually cooks to about 3 cups.

Serves 6 (3/4 cup) - each serving equals:
HE: 2 Pr, 2 Br, 1/3 Fr, 1/2 Skim Milk
________________________________________
______________________
249 cal, 5g Fa, 18g Pr, 33g carb, 913mg So, 329mg Ca, 1g Fi
________________________________________
______________________
Diabetic: 2 meat, 1 1/2 starch /carbohydrate, 1/2 Skim Milk


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12/4/10 4:09 P

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Creamy Beef 'n Noodles
Heart Smart p.178
freezer friendly

Remember how "diet" food used to taste--dry, flavorless, or bland? Well, not that cooking healthy is your goal, you never have to settle for that awful stuff again! Nothing could be more convincing than this scrumptious baked-noodle entree that practically "oozes" creamy goodness? (my own "meat and potatoes" guy doesn't mind if I limit his meat as long as I "beef" up the flavor?)


3/4 cup diced onion
1 3/4 cups (one 14 1/2-oz can) Swanson Beef Broth
1 3/4 cups (3 ounces) uncooked noodles
2 cups (12 ounces) cubed cooked lean roast beef
1 cup frozen whole-kernel corn, thawed
2 tablespoons all-purpose flour
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
1/8 teaspoon black pepper
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with butter flavored cooking spray. In a large saucepan, cook onion in beef broth for 5 minutes. add uncooked noodles, roast beef, and corn. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 6 to 8 minutes or until noodles are tender, stirring occasionally. In a covered jar, combine flour, dry milk powder, and water. Shake well to blend. Pour milk mixture into noodle mixture. Mix well to combine. Stir in black pepper and parsley flakes. Continue simmering until sauce thickens, stirring often. Pour mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Hints: 1. If you don't have leftovers, purchase a chunk of cooked roast beef from your local deli.
2. Thaw corn by placing in a colander and rinsing under hot water for one minute.

Serves 6 - each serving equals:
HE: 2 Pr, 1/4 Ve, 1 Br, 1/4 Sm, 15 Opt. Cal.
________________________________________
______________________
245 cal, 5g Fa, 23g Pr, 27g carb, 323mg So, 107mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 2 meat, 1 1/2 starch


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12/3/10 4:29 P

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Creamy "Pot Roast" Skillet
Heart Smart p.180
freezer friendly

When you don't want to "heat up" the kitchen by turning on the stove, a skillet supper is a great idea. This meaty noodle dish requires only a little watching and stirring before it's ready so serve up to your hungry troops. Now, wasn't that easy?

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 3/4 cups (one 14 1/2-ounce can) Swanson Beef Broth
1 3/4 cups (3 ounces) uncooked noodles
1 1/2 cups frozen cut green beans, thawed
1 1/2 cups frozen sliced carrots, thawed
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add beef broth. Mix well to combine. Stir in uncooked noodles, green beans, sand carrots. Bring mixture to as boil. Lower heat, cover, and simmer for 15 minutes or until noodles and vegetables are tender, stirring occasionally. Stir in mushroom soup, black pepper, and parsley flakes. Continue simmering for 15 minutes or until mixture is heated though, stirring occasionally.

Hints: 1. Thaw corn by placing in a colander and rinsing under hot water for one minute.
2. 1 full cup (6 ounces) diced lean cooked roast beef may be used in place of ground meat.


Serves 4 (1 1/4 cups) - each serving equals:
HE: 1 1/2 Pr, 1 3/4 Ve, 1 Br, 1/2 Sl, 10 Opt. Cal.
________________________________________
______________________
264 cal, 8g Fa, 16g Pr, 32g carb, 743mg So, 94mg Ca, 4g Fi
________________________________________
______________________
Diabetic: 1 1/2 vegetable, 1 1/2 meat, 1 1/2 starch


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12/3/10 4:26 P

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James's Quick and Thick Chili
Heart Smart p.69
freezer friendly

No time to cook? Lots of hungry baby birds (kids) to feed? Here's a dish my son James would surely recommend for a speedy but satisfying supper! If you're cooking for a crowd, this recipe is an easy one to double or triple. James usually likes to live on "the spicier side of the street," but I adjusted the seasoning here for the rest of us.

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
10 ounces (one 16-ounce can) pinto beans, rinsed and drained
1 3/4 cups (one 14 1/2-oz can) stewed tomatoes, chopped and undrained
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 teaspoon taco seasoning

In a large saucepan sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in pinto beans, undrained stewed tomatoes tomato sauce and taco seasoning. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally.

Hint: For those who like to live on the hotter side on the street, add canned green chili peppers and/or more taco seasoning.

Serves 4 (1 1/4 cups) - each serving equals:
HE: 2 3/4 Pr, 2 Ve
________________________________________
______________________
225 cal, 5g Fa, 17g Pr, 28g carb, 770mg So, 91mg Ca, 8g Fi
________________________________________
______________________
Diabetic: 2 vegetable, 2 meat, 1 starch


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Cliff's Calico Skillet
Heart Smart p.184
freezer friendly

If your goal is to get your family to eat lots more fiber, here's a smart way to do it in no time at all! It's ready so quickly, you'll probably serve this skillet supper often--which I know will make Cliff very proud, since he inspired it.

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup frozen whole-kernel corn, thawed
10 ounces (one 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16 ounce can) cut green beans, rinsed and drained
1 (10 3/4oz) can Healthy Request Tomato Soup
1 teaspoon taco seasoning
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in corn, great northern beans, green beans, and tomato soup. Add taco seasoning, parsley flakes, and black pepper. Mix well to combine. Lower heat and simmer for 5 to 6 minutes, stirring occasionally.

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



Serves 4 (1 cup) - each serving equals:
HE: 2 3/4 Pr, 1 1/4 Ve, 1/2 Br, 1/2 Sl, 5 Opt. Cal.
________________________________________
______________________
278 cal, 6g Fa, 19g Pr, 37g carb, 289mg So, 80mg Ca, 7g Fi
________________________________________
______________________
Diabetic: 2 meat, 2 starch, 1 vegetable


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11/28/10 6:08 P

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Iowa Homestead Pancakes

Serve 6

1 1/2 cups Bisquick Reduced Fat Baking Mix
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup frozen whole kernel corn, thawed
1 full cup ( 6 ounces ) finely diced Dubuque 97 % fat free ham or any extra lean
ham
1 cup water
3/4 cup Cary's Sugar Free Maple Syrup

In a medium bowl, combine baking mix and dry milk powder. Stir in corn and ham.
Add water. Mix well to combine. Using a 1/3 cup measure as a guide, spread
batter onto a griddle or in a large skillet sprayed with butter flavored cooking
spray to form 6 pancakes. Flatten slightly with spatula. Cook over medium heat
until pancakes are browned on both sides. For each serving, place 1 pancake on
a plate and pour 2 tablespoons warm syrup over top.

HINTS:
1. Thaw corn by placing in a colander and rinsing under hot water for one
minute.
2. Warm syrup in microwave while preparing pancakes.

Each Serving equals:
199 Calories
3 gm Fat
10 gm Protein
33 gm Carbohydrate
698 mg Sodium
116 mg Calcium
1 gm Fiber

Diabetic: 2 Starch, 1 Meat

JoAnna M. Lund, " The Heart Smart Healthy Exchanges Cookbook."






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Nothing-to-It Chili
JoAnna M. Lund

Chili is one of those dishes that can take hours (even days) to prepare in some parts of the nation, but for those of us who can't devote that much time to cutting up exactly the right kind of beef, mixing up a secret blend of spices, or stirring in some surprise ingredient (cinnamon? coffee? or even stranger ones?!), here's a simple but spectacularly good chili that anyone can fix in a jiffy.
Serves 4 (1 1/4 cups)
*freezes well

8 ounces extra-lean ground turkey or beef
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 cup (one 8-ounce can) tomatoes, finely chopped, and undrained
1 3/4 cups (one 14 1/2-ounce can) Swanson Beef
1/2 cup chopped onion
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1 tablespoon chili seasoning
2 teaspoons pourable Splenda
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned meat, tomato sauce, undrained tomatoes, and beef broth. Stir in onion, mushrooms, and kidney beans. Add chili seasoning, Splenda, and black pepper. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Each serving equals:
HE: 1 3/4 Protein, 2 Vegetable, 1/2 Bread, 9 Optional Calories
***************************************
192 Calories, 4gm Fat, 17gm Protein, 22gm Carbohydrate,
984mg Sodium, 39mg Calcium, 7gm Fiber
**************************************
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"Another POTFUL of Recipes, page 98 or A Deluxe Potful of Recipes, page 96"





Edited by: ANNINSD at: 11/28/2010 (18:01)
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"Quick" Lasagna Casserole
Best of Healthy Exchanges Newsletter (1992) p.192
freezer friendly

This recipe was created when a caller to our radio program requested a fast way to prepare lasagna. My daughter-in-law Pam, a true lasagna lover, really enjoyed this.

8 ounces ground 90% lean turkey or beef
3/4 cup diced onion
1 3/4 cups (one 14 1/2-oz can) stewed tomatoes, coarsely chopped and undrained
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1/2 teaspoon minced garlic
1 1/2 cups fat-free cottage cheese
1 egg or equivalent in egg substitutute
3 cups cooked elbow macaroni, rinsed and drained
1 1/2 teaspoon Italian seasoning
1/4 cup (3/4 ounce) grated Kraft fat-free Parmeasan cheese
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese

Preheat ocen to 375 degrees. Spray an 8-by-8-inch baking dish with olive oil-flavored cooking spray. In a large saucepan sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in undrained stewed tomatoes, tomato sauce and garlic. Simmer for 10 to 15 minutes. In a blender container, combine cottage cheese and egg. Cover and process on PUREE for 15 seconds or until smooth. Spread 3/4 cup meat sauce in prepared dish. Layer half of macaroni over sauce. Pour half of cottage cheese mixture over macaroni. Spoon half of meat sauce over top. Sprinkle with half of Italian seasoning, Parmesan and mozzarella cheese. Repeat layers. Bake for 35 to 40 minutes. Place baking dish on a wire rack and let set 10 minutes. Cut into 6 servings.

Serves 6 - each serving equals:
HE: 2 1/2 Pr, 1 1/2 Ve, 1 Br
________________________________________
______________________
282 cal, 6g Fa, 24g Pr, 33g carb, 846mg So, 173mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 2 vegetable, 2 1/2 meat, 1 starch





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11/28/10 3:26 P

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Runza's
Best of Healthy Exchanges Newsletter (1992) p.98
freezer friendly

Janice tried these and dropped me a note stating her husband had said if she wanted to open a runza stand in town, she coud make her fortune.

8 Rhodes frozen yeast dinner rolls
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup purchased coleslaw mix
1 tablespoon Sloppy Joe seasoning
1/8 teaspoon black pepper


Spray a baking sheet with butter-flavored cooking spray. Evenly space frozen rolls on prepared baking sheet. Cover with a cloth and allow rolls to thaw and rise. In a medium skillet sprayed with butter-flavored cooking spray combine meat, onion, and coleslaw mix. Stir in Sloppy Joe seasoning and black pepper. Cook over medium heat for 10 to 15 minutes, stirring frequently. When rolls have risen, flatten one at a time and place a generous tablespoon of filling in the center of each. Gently cover filling and reshape roll in a ball, concealing filling. Place rolls seam side down onto a baking sheet. When completed forming all rolls, lightly spray tops with butter-flavored cooking spray. Cover with cloth again and let rolls rest for 10 to 15 minutes. Bake at 400 degrees for 15 to 18 minutes or until rolls ar golden brown. Remove from oven and spray again with butter-flavored cooking spray. Place baking sheet on wire rack and let set for 5 minutes.


Hint: 1. 1/4 cup shredded carrots and 3/4 cup shredded cabbage can be used in place of coleslaw mix.

Serves 8 (one piece) - each serving equals:
HE: 1 Br, 3/4 Pr, 1/3 Ve
________________________________________
______________________
119 cal, 3g Fa, 8g Pr, 15g carb, 129mg So, 5mg Ca, 0g Fi
________________________________________
______________________
Diabetic: 1 meat, 1 starch





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11/28/10 3:18 P

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Pizza Minute Steaks
Best of Healthy Exchanges Newsletter (1992) p.108
freezer friendly

Both tummy warming and aroma pleasing.

1 tablespoon all-purpose flour
1 1/2 teaspoon Italian seasoning -divided
4 (4-ounce) lean minute or cubed beef steaks
1 3/4 (one 15-ounce can) Hunt's Tomato Sauce
1 tablespoon pourable Sugar Twin or Sprinkle Sweet
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
3 tablespoons (3/4 ounces) shredded Kraft reduced-fat mozzarella cheese

In a flat dish, combine flour and 1 teaspoon Italian seasoning. Gently coat steaks with flour mixture. Spray a large skillet with olive oil-flavored cooking spray. Brown steaks for 3 to 4 minutes on each side. In a small bowl, combine tomato sauce, Sugar Twin and remaining 1/2 teaspoon Italian seasoning. Pour sauce mixture evenly over browned steaks. Sprinkle onion, green pepper, and mushrooms over top. Lower heat, cover, and simmer for 25 to 30 minutes, stirring occasionally. Just before serving, evenly sprinkle mozzarella cheese over top.

Serves 4 - each serving equals:
HE: 3 1/4 Pr, 2 1/2 Ve, 9 OC
________________________________________
______________________
215 cal, 7g Fa, 28g Pr, 10g carb, 874mg So, 46mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 3 meat, 2 Vegetable


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11/27/10 3:46 P

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POTATO HAM BAKE
(4/95 Healthy Exchanges Food Newsletter)

4 cups diced raw potatoes (20 ounces)
1 1/2 full cups diced Dubuque 97% fat-free ham or any extra-lean ham (9 ounces)
3/4 cup diced onion 2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 teaspoon prepared mustard
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
1/4 teaspoon paprika

Preheat oven to 375 degrees. In an 8x8-inch baking dish sprayed with butter-flavored cooking spray. layer half of potatoes, ham, and onion. Repeat layers. In a small bowl. combine dry milk powder. water. mushroom soup. mustard, parsley flakes, and black pepper. Mix well until combined. Pour mixture evenly over top of potato layer. Sprinkle paprika evenly over top. Cover. Bake 45 minutes. Remove cover and continue baking 30 minutes. Cut into 6 pieces.

Serves 6 - Each serving equals: *
HE: I Protein, 2/3 Bread. 113 Skim Milk,114 Vegetable. 114 Slider, 8 Optional Calories
170 Calories, 2 gm Fat, 12 gm Protein,26 gm Carbohydrate, 619 mg Sodium, 1 gm Fiber
DIABETIC: I 112 Starch, I Meat


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SWISS HAM AND BISCUIT BAKE
Penny-Pinching Main Dishes p.180
freezer friendly
serves 4

Here's another truly delightful entree that makes lunch something luscious, and brunch better than you dreamed! It's crusty and creamy, and surprisingly easy to prepare, so instead of serving up the same old ham and swiss on rye, mix up something special that really feeds the soul! Serves 4

1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1/2 cup frozen peas, thawed
1 (2.5-ounce) jar sliced mushrooms, undrained
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup 2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water
3/4 cup Bisquick Reduced Fat Baking Mix
1 teaspoon dried parsley flakes 2 (3/4-ounce) slices Kraft reduced-fat Swiss cheese, shredded
1 teaspoon prepared yellow mustard

Preheat oven to 400 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet, sprayed with butter-flavored cooking spray, combine ham, peas, undrained mushrooms, and celery soup. Cook over medium heat for 5 minutes, stirring occasionally. Meanwhile in a small bowl, combine dry milk powder and water. Pour 3/4 cup of milk mixture into skillet with ham. Mix well to combine. Lower heat and simmer while preparing biscuits. In a medium bowl, combine baking mix, parsley flakes, and Swiss cheese. Stir in remaining 1/2 cup milk mixture and mustard. Mix just to combine. Pour ham mixture into prepared baking dish. Using a large tablespoon as a guide, evenly drop batter onto ham mixture to form 4 biscuits. Bake for 15 to 18 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

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

Each serving equals:

HE: 1 1/2 Protein, 1 1/4 Bread, 1/2 Fat Free Milk, 1/4 Vegetable, 1/2 Slider, 1 Optional

Calorie 254 Calories, 6 gm Fat, 17 gm Protein, 33 gm Carbohydrate, 1169 mg Sodium, 283 mg Calcium, 2 gm Fiber

DIABETIC EXCHANGES: 2 Starch/Carbohydrate, 1 Meat


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11/24/10 6:44 P

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SKILLET PIZZA BURGERS
Penny Pinching Main Dishes p.138
freezer friendly
Serves 6

Pizza burgers were always a favorite of my boys when they were growing up, so when I asked them to taste this healthy version of their childhood treat, I held my breath for a moment. Phew! They absolutely loved it - and I bet your kids will too!

16 ounces extra-lean ground sirloin beef or turkey breast
6 tablespoons (1 1/2 ounces) dried fine bread crumbs
1/2 cup finely chopped onion
1/8 teaspoon black pepper
1 1/2 teaspoons JO's Italian Seasoning or any Italian seasoning
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
3 (3/4-ounce) slices Kraft reduced-fat mozzarella cheese
6 lettuce leaves
1 medium-sized fresh tomato, cut into 6 slices
6 small hamburger buns

In a large bowl, combine meat, bread crumbs, onion, black pepper, JO's Italian Seasoning, and ketchup. Mix well to combine. Using a 1/3 cup measuring cup as a guide, form into 6 patties. Arrange patties in a large skillet sprayed with olive oil-flavored cooking spray. Brown for 4 to 5 minutes on each side or until cooked to desired doneness. Cut mozzarella cheese slices in half. Place 1 piece of cheese on each patty and continue cooking for 1 minute or until cheese melts. For each sandwich, place a lettuce leaf and a tomato slice on bun bottom, arrange meat patty over tomato, and place bun top over meat.

Each serving equals: HE: 2 1/2 Protein, 1 1/3 Bread, 1/3 Vegetable, 10 Optional Calories
257 Calories, 9 gm Fat, 20 gm Protein, 24 gm Carbohydrate, 359 mg Sodium, 91 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 1/2 Starch/Carbohydrate


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11/24/10 6:36 P

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PIZZA LOVERS PIZZA
Penny-Pinching Main Dishes p.151
Freezer Friendly

If making your own pizza just seemed like too much trouble, I'm here to tell you that it isn't any longer! You'll never taste fresher ingredients piled on a fresh-baked golden crust than when you try this recipe for homemade happiness. Invite your kids to help by sprinkling the veggies and cheese on top Serves 8
16 ounces extra-lean ground sirloin beef or turkey breast
1 (11-ounce) can Pillsbury Crusty French Loaf
1 (15-ounce) can Hunt's Tomato Sauce
1 teaspoon JO's Italian Seasoning or any Italian seasoning
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup (2 ounces) sliced ripe olives
1 (2.5-ounce) jar sliced mushrooms, drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese

Preheat oven to 425 degrees. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat. Meanwhile, spray a 10-by-15-inch baking sheet with olive oil-flavored cooking spray. Unroll French loaf and pat into and up sides of pan to form a rim. Bake for 5 to 6 minutes. Evenly spread tomato sauce over partially baked crust. Sprinkle JO's Italian Seasoning over sauce. Layer browned meat, onion, green pepper, olives, and mushrooms over sauce. Evenly sprinkle Cheddar and mozzarella cheese over top. Bake for 20 to 25 minutes or until crust is browned. Place baking sheet on a wire rack and let set for 5 minutes. Cut into 8 servings.

Each serving equals: HE: 2 1/2 Protein, 1 1/4 Vegetable, 1 Bread, 1/4 Fat

259 Calories, 9 gm Fat, 20 gm Protein, 22 gm Carbohydrate, 840 mg Sodium, 150 mg Calcium, 2 gm Fiber

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



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11/24/10 6:24 P

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GRANDE SPAGHETTI SKILLET
Penny Pinching Main Dishes p.142
freezer friendly
Serves 6 (1 full cup)

Here's another stove-top sensation that combines ordinary ingredients from your pantry shelves into a dish with so much flavor I called it "grande"! Sure, you could serve spaghetti a couple times a week as a cost-cutter, but why settle for the same old thing when you can "live a little"!

8 ounces extra-lean ground sirloin beef or turkey breast
1/2 cup chopped onion
1/4 cup chopped green bell pepper
2 cups hot cooked spaghetti, rinsed and drained
1 (8-ounce) can kidney beans, rinsed and drained
1 cup frozen whole kernel corn, thawed
1 (14 1/2-ounce) can stewed tomatoes, undrained
1 (8-ounce) can Hunt's Tomato Sauce
2/3 cup (2 1/4 ounces) shredded Kraft reduced-fat Cheddar cheese
2 teaspoons JO's Chili Seasoning or any chili seasoning 1/8 teaspoon black pepper
6 tablespoons Land O Lakes no-fat sour cream

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat, onion and green pepper. Add spaghetti, kidney beans, corn, undrained stewed tomatoes, and tomato sauce. Mix well to combine. Stir in Cheddar cheese, JO's Chili Seasoning, and black pepper. Lower heat and simmer for 10 to 15 minutes, stirring occasionally. When serving, top each with 1 tablespoon sour cream.

HINT: Usually 1 1/2 cups broken uncooked spaghetti cooks to about 2 cups.

Each serving equals:
HE: 2 1/3 Protein, 1 1/2 Vegetable, 1 Bread, 15 Optional
Calories 225 Calories, 5 gm Fat, 15 gm Protein, 30 gm Carbohydrate, 395 mg Sodium, 105 mg Calcium, 4 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 1/2 Vegetable, 1 1/2 Starch





Edited by: ANNINSD at: 11/24/2010 (18:35)
Ann in San Diego


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11/24/10 6:12 P

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Pizza Muffins

Recipe By :JoAnna Lund
Serving Size : 8 Preparation Time :0:00
Categories : Bread Breakfast
Snack

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces ground 90% lean turkey or beef
1 1/2 cups Bisquick Reduced Fat Baking Mix
1/4 cup grated Kraft fat-free Parmesan cheese -- 3/4 oz.
1 teaspoon pizza or Italian seasoning
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
1/4 cup green bell pepper -- chopped
3/4 cup fresh tomato -- chopped
1/3 cup shredded Kraft reduced-fat Cheddar cheese -- 1 1/2 oz.
1/3 cup skim milk
2 teaspoons vegetable oil
1 whole egg -- or equivalent in egg substitute

Preheat oven to 375 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners.

In a large skillet sprayed with olive-oil-flavored cooking spray, brown meat. Place skillet on a wire rack and allow to cool.

Meanwhile, in a large bowl, combine baking mix, Parmesan cheese, pizza seasoning, parsley flakes, and onion flakes.

Stir in green pepper, tomato, and Cheddar cheese.

In a small bowl, combine skim milk, vegetable oil, and egg. Mix well to combine. Add milk mixture to baking mix mixture. Mix gently just to combine.

Fold in cooled, browned meat. Fill 8 muffin wells full. Bake 16 to 18 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack. Serve at once. Serves 8.


Each serving (1 muffin) equals:
HE: 1 1/4 Pro, 1 Brd, 1/4 Veg, 1/4 Fat, 4 Opt. Cal.
4.0 Points
179 cal, 7 g fat, 1 g fiber, 11 g prot, 18 g carb, 365 mg sod, 87 mg calc (from MasterCook)
DIABETIC: 1 Meat, 1 Starch, 1/2 Fat

Source:
"Cooking Healthy with a Man in Mind, p. 192"
Yield:
"8 muffins"



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11/24/10 6:07 P

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TEXAS JO CASSEROLE *
Cooking Healthy With a Man in Mind/Joanna Lund

Serves: 4

8 oz. ground 90% lean turkey or beef
c. chopped onion
c. frozen whole kernel corn
c. (2.5 oz. jar) sliced mushrooms, drained
c. (1 oz.) sliced ripe olives
1 c. hot cooked rotini pasta, drained
1 (10 oz.) can Healthy Request tomato soup
c. chunky salsa (any heat)
1 T. Brown Sugar Twin or Brown Sugar Splenda
1/3 c. (1 oz.) shredded Kraft reduced-fat Cheddar cheese

*Preheat oven to 350 degrees. Spray 8x8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine.
Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 4 servings.

Hint: 1 c. uncooked rotini pasta usually cooks to about 1 cups.

Nutritional Info:
293 calories, 9 g. fat, 18 g. protein, 35 g. carb, 698 mg. sodium, 5 g. fiber

HE: 2 protein, 1 bread, vegetable, fat, slider, 6 optional calories

DIABETIC: 2 meat

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11/22/10 9:36 P

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Potatoes Ole
Healthy Exchanges Cookbook p.160

Freezer Friendly

This "meat and potatoes" dish quickly became a favorite with the men in my household. Cliff, James, and Tommy all said Ole and asked for second helpings. Isn't it amazing? Serves 4

1/2 cup chopped onion
3 full cups (10 ounces) frozen shredded potatoes, thawed, or raw shredded potatoes
1 cup (one 8-ounce can) canned sliced carrots, rinsed and drained
1 cup (one 8-ounce can) canned sliced green beans, rinsed and drained
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 cup chunky salsa
1 scant cup (4 ounces) diced lean cooked roast beef
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1/2 teaspoon lemon pepper

Preheat oven to 350 degrees. In a skillet sprayed with olive-flavored cooking spray, brown onions. Add potatoes, carrots, green beans, mushroom soup, salsa, beef, Cheddar cheese, and lemon pepper. Mix well. Spray an 8-by-8-inch baking dish with olive-flavored cooking spray. Pour mixture into dish. Bake 45 minutes.

Hint: If you don't have leftovers, purchase a chunk of cooked lean
roast beef from your local deli.

Each serving equals:
HE: 2 Pr, 1 3/4 Ve, 1/2 Br, 1/2 Sl, 10 OC
232 Calories, 6 gm Fa, 18 gm Pr, 26 gm Ca, 1,043 mg S0, 3 Fi
DIABETIC: 2 Mt, 2 Ve, 1 St


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11/20/10 4:47 P

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Baked Salisbury Steak
February 1998 newsletter p. 12

16 oz ground 90% lean turkey or beef
1/4 cup finely chopped onion
1 teaspoon dried parsley flakes
3/4 cup all-purpose flour
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
2 tablespoons water
1 (12-oz) jar Heinz Fat Free Beef Gravy
1/2 cup (one 2.5oz jar) sliced mushrooms, undrained

Preheat oven to 350. Spray an 8-by-12-inch baking dish with butter flavored cooking spray. In a large bowl, combine meat, onion and parsley flakes. Add flour, ketchup and water. Mix well to combine. Using a 1/3 measuring cup as a guide, form 6 patties. Evenly arrange patties in prepared baking dish. Bake for 15 minutes. In a medium bowl, combine beef gravy and undrained mushrooms. Evenly spoon mixture over partially baked "steaks". Continue baking for 25-30 minutes. When serving, evenly spoon gravy over "steaks".

Serves 6 - each serving equals:
HE: 2 Pr, 2/3 Br, 1/4 Ve, 1/4 Sl, 15 OC
186 Calories, 6g Fa, 16g Pr, 17g Ca, 535mg So, 6g Cl, 1g Fi
DIABETIC: 2 Mt, 1 St/Ca
Hint: Good served with noodles, rice, or potato

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11/20/10 4:20 P

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I made this today without the ham.

Hawaiian Ham Pot
Serves 6

3 cups (16 oz) sliced sweet potatoes
6 (3 oz) slices f/f ham
1 cup (8 oz) pineapple chunks packed in juice, drained and 1/4 cup of liquid reserved
2 tabl. Splenda Brown
1 tsp. prepared mustard

In slow cooker evenly arrange sweet potatoes. Layer ham slices over sw. potatoes. Sprinkle pineapple chunks on top.

In a small bowl combine the reserved juice, Splenda Brown, and mustard. Drizzle over ingred. in pot.

Cover and cook on Low 6 - 8 hours.

Each serving 1 piece of ham and 1/2 cup potatoes

205 cal, 5g fat, 2g fiber WW 4 pts

Ann's Notes: I left out the ham and cut the potato in about 1 inch chunks. I used an 8 oz can of sliced pineapple and cut the circles in pieces like the tidbits canned ones come in.

Serv. 4 148 Cal, 3.3g fiber 0 fat WW 2 1/2 pts.

Delicious

Ann (From: JoAnna's Kitchen Miracles pg. 123)


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11/19/10 10:34 P

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Beef Steak in Mushroom Gravy serves 4
From: Cancer Recovery cookbook

6 tabl. all purpose flour
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
4 (4 oz) lean minute or cube steaks
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/2 cup (one 2.5oz jar) sliced mushrooms, drained
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth

In a small bowl, combine flour, onion flakes, and parsley flakes, Coat steaks on both sides in flour mixture. In a large skillet sprayed with butter flavored cooking spray, lightly brown steaks for 3 min. on each side. In a large bowl, combine mushroom soup, mushrooms, beef broth and any remaining flour mixture. Pour soup mixture evenly over steaks. Bring mixture to a boil. Lower heat, cover and simmer for 20 - 25 min. or until steaks are tender. When serving, evenly spoon gravy over steaks.

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

240 cal, 8g fat, 24g protein, 18g carbo, 834mg sodium, 60 mg calcium, 1g fiber

Diabetic: 3 meat, 1 starch/carbo


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11/19/10 10:32 P

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Seafood Pasta Chowder from HE Food Newsletter Cookbook. It is posted in Heather's cook book list.
Page 32 of my book

Mexican Scalloped Potatoes from HE Lifetime Plan
page 262 Serves 4

This scalloped potatoes and ham dish with the South of the Border flavor made a BIG impression on my 'meat and potatoes' guy. Because each serving includes an entire cup of hash browns, you'll be delighted to discover how satisfying and filling this dish is.

4 cups (15 oz) shredded potatoes or purchased frozen hash browns, thawed (divided)
1 full cup (6 oz) diced Dubuque 97% f/f ham or any extra lean ham
1 1/2 cups (one 12 fluid oz. can) Carnation evaporated skim milk
3 tabl. flour
3/4 cup chopped onion
1 3/4 cup (one 15 oz can) Mexican stewed tomatoes, drained
3/4 cup (3 oz) shreddd Kraft reduced fat cheddar cheese (divided)
1/2 tsp. chili seasoning mix

Preheat oven to 350 degrees. Place half of potatoes in bottom of an 8 x 8 baking dish. Layer with diced ham.

In a covered jar, combine milk and flour. Shake well. Spray a medium saucepan with butter flavored cooking spray. Pour milk mixture into saucepan and cook over medium heat until mixture thickens, stirring constantly. Add onion, drained stewed tomatoes, 1/2 cup cheese and chili seasoning. Mix well to combine. Continue cooking until cheese melts. Pour half of mixture over potatoes and ham. Place remaining potatoes on top and pour rest of sauce mixture over potatoes. Sprinkle remaining Cheddar cheese on top.

Bake 30 - 35 min. let set 5 min. before serving. Cut into 4 pieces

Each serv: 2 protein, 1 veg, 1 bread, 3/4 skim milk

313 Cal. 5g fat, 24g protein, 43g carbo, 628mg sodium, 2 g fiber

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

HINTS. If you can't find Mexican stewed tomatoes use regular and 1 tsp of Taco seasoning.
-----------------


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11/19/10 5:47 P

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This is an unusal dish that I made last night and so good. I don't find it posted, so here goes.

From Grandma's Comfort Food - Made Healthy pg. 141

Ham - Sweet Potato - Apple Dish
Serves 4 (1 full cup)

2 full cups (12 oz) diced cooked sweet poatoes or yams
1 cup (2 small) cored, unpeled and chopped cooking apples
1/2 cup (3 oz) chopped dried apricots
1 tabl. raisins
1/4 cup Cary's sugar free maple syrup
2 tabl. (1/2 oz) chopped pecans
1 full cup (6 oz) diced f/f ham or extra lean ham

In an 8 cup glass measuring bowl, combine sweet potatoes, apples, apricots and raisins. Stir in maple syrup. Cover and microwave on HIGH (100% power) for 6 - 7 min. Add pecans and ham. Mix well to combine. Continue microwaving on HIGH for 5 min.
Let set 2 -3 min. Mix well before serving.

Each serving equals:
HE 1 3/4 fruit, 1 bread, 1 protein, 1/2 fat 10 opt cal.

236 Cal, 4g fat, 10g protein, 40gm carb, 442mg sodium, 34mg cal, 6g fiber

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

Ann's notes: I use red sweet potatoes, Granny Smith Apple, and golden raisins. A 6/7 oz. breakfast ham slice is perfect for this dish. I also just used a large Corning Ware casserole dish with a cover.

We licked the bowl clean. (the two of us)


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11/19/10 5:33 P

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Kielbasa Cabbage Dijon
Serves 4

1 tsp. corn oil
1 med. onion, sliced
5 cups thinly sliced cabbage
1 apple, cored and thinly sliced
1/4 cup apple juice
1/4 cup Hellman's Dijonaise Creamy Mustard Blend
******OR (2 tabl. lite or f/f mayo and 2 tabl. dijon mustard)
2 tabl. light brown sugar (or 1 tabl. Splenda Brown)
2 tabl. cider vinegar
1# Kielbasa Sausage, sliced

In a large skillet heat corn oil over med. heat. Add onion and cook stirring for 5 min.

Add cabbage and apples stirring occasionally. Cook 10 min. or until tender.

Stir in apple juice, mustard, sugar and vinegar. Add kielbasa, cover and simmer 5 min. or until heated through.

Ann

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11/19/10 4:58 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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