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ANNINSD Posts: 5,878
3/4/11 9:56 P

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American Cheese Meatloaf
JoAnna M. Lund

This is as "All American" as meatloaf can get! It got rave reviews from Cliff, James, Zack and Josh. Of course, Pam and I loved it. And, when little Aaron gets bigger, no doubt he'll love it, too!
Serves 6

16 ounces ground 90% learn turkey or beef
1/2 cup + 1 tablespoon dried fine bread crumbs
1/2 cup finely chopped onion
1/4 cup finely chopped green bell pepper
1 (10 3/4-ounce) can Healthy Request Tomato Soup*
1 teaspoon prepared mustard
1 teaspoon dried parsley flakes
1/8 teaspoon black peper
3 (3/4-ounce) slices Kraft reduced-fat American Cheese

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion, green pepper, and 1/3 cup tomato soup. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 45 minutes. Stir mustard, parsley flakes, and black pepper into remaining tomato soup. Spread soup mixture evenly over partially baked meatloaf. Evenly arrange cheese slices over top. Bake for an additional 15 minutes or until meatloaf is cooked through and cheese has melted. Place loaf pan on a wire rack and let set for 5 minutes. Cut into 6 servings.

Each serving equals:
HE: 2 1/2 Protein, 1/2 Bread, 1/4 Vegetable, 1/4 Slider, 10 Optional Calories
****************************************
*********************
209 Calories, 9gm Fat, 17gm Protein, 15gm Carbohydrate,
484mg Sodium, 92mg Calcium, 1gm Fiber
****************************************
*********************
DIAEBTIC: 2 1/2 Meat, 1 Starch

"Healthy Exchanges Food Newsletter, January 1999, pg. 1."


Ann in San Diego


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3/4/11 9:54 P

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Barbecued Meatloaf
JoAnna M. Lund

This ultra easy meatloaf gets it's pizazz from everyday ingredients. Who says we need unusual ingredients to stir up unusually good dishes?!?
Serves 6

16 ounces ground 90% lean turkey or beef
1/4 cup Hormel Bacon Bits
3/4 cup finely chopped onion*
15 Ritz Reduced Fat Crackers, made into crumbs
6 tablespoons Heinz Light Harvest Ketchup or any reduced-sodium ketchup*
1/4 cup skim milk
1/4 cup white viniger
1 teaspoon dried parsley flakes
1 1/2 teaspoons Worcestershire sauce

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine meat, bacon bits, 1/2 cup onion, cracker crumbs, 2 tablespoons ketchup, and skim milk. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 50 to 60 minutes. About 10 minutes before meatloaf is done, in a large skilled sprayed with butter-flavored cooking spray, saute remaining 1/4 cup onion for 5 minutes. Add remaining 4 tablespoons ketchup, vinegar, parsley flakes, and Worcestershire sauce. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 5 minutes, stirring occasionally. Place loaf pan on a wire rack. Drizzle sauce mixture evenly over top. Let stand for 5 minutes. Cut into 6 pieces.

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

Each serving equals:
HE: 2 Protein, 1/2 Bread, 1/4 Vegetable, 1/4 Slider, 15 Optional Calories
****************************************
*********************
185 Calories, 9gm Fat, 16gm Protein, 10gm Carbohydrate,
440mg Sodium, 28mg Calcium, 0gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 Starch

"Healthy Exchanges Food Newsletter January 1999, pg. 1."


Ann in San Diego


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3/4/11 9:50 P

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Home Style Meat Loaf
JoAnna M. Lund

I never tire of creating new meat loaf recipes. Meat loaf is comforting as food gets, as far as I'm concerned. If you agree, then take comfort in this easy home style recipe.
Serves 6

16 ounces ground 90% lean turkey or beef
1/2 cup +1 tablespoon (2 1/4 ounces) dried fine bread crumbs
1/2 cup finely chopped celery
1/4 cup finely chopped onion
2 teaspoons dried parsley flakes
2 tablespoon Heinz Light Harvest Ketchup or any reduced-sodium ketchup
1 (12-ounce) jar Heinz Fat-Free Beef Gravy*

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine meat, bread crumbs, celery, onion, parsley flakes, ketchup, and 1/4 cup beef gravy. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 45 minutes. Evenly spoon remaining gravy over meat loaf. Continue baking for 10 to 15 minutes. Place loaf pan on wire rack and set for 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 2 Protein, 1/2 Bread, 1/4 Vegetable, 1/4 Slider, 10 Optional Calories
****************************************
*********************
167 Calories, 7gm Fat, 15gm Protien,
11gm Carbohydrate, 531mg Sodium,
29mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 2 Protein, 1 Starch

"Healthy Exchanges Food Newsletter, April 1998, pg. 6"


Ann in San Diego


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3/4/11 9:40 P

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Loose Meat Sandwiches Serves 6
From Grandma's Comfort Food Made Healthy

16 oz. ground 90% lean turkey or beef
1 cup chopped onion
2 cups (1 16 oz) can Healthy Request Chicken Broth
6 reduced calorie hamburger buns

In a large skillet sprayed with butter flavored cooking spray, light brown meat. Add onion and chicken broth. Mix well to combine. Lower heat and simmer for 20 min. or until almost all the broth has evaporated, stirring occasionally. For each sandwich, spoon about 1/3 cup of mixture on each bun.

Each Serving Equals:
HE: 2 protein, 1 bread, 1/3 veg, 5 optional calories

195 cal, 7g fat, 16g protein, 17g carbo, 392mg sodium, 7mg calcium, 1g fiber

Diabetic 2 meat, 1 starch


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3/4/11 5:28 P

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Easy Barbecued Sandwiches serves 6

16 oz. extra lean ground sirloin beef or turkey breast
3/4 cup finely chopped onion
1/2 cup reduced sodium ketchup
1/3 cup sweet pickle relish
6 small hamburger buns

In a large skillet sprayed with butter flavored cooking spray, brown meat and onion. Add ketchup and pickle relish. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally. for each sandwich, spoon scant 1/2 cup meat sauce between each hamburger bun.

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

213 calories, 5g fat, 17g protein, 25g carbo, 317mg sodium, 10mg calcium, 2g fiber

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


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3/4/11 5:27 P

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Steak Stroganoff from Dinner for Two

2 tabl. all purpose flour
1 tabl. dried parsley flakes (divided)
1/4 tsp. black pepper
2 (4 oz) lean minute or cube steaks
1/2 cup thinly sliced onion
1/2 cup (one 2.5 oz jar) sliced mushrooms, undrained
3 tabl. Land O Lakes No Fat Sour Cream
1 tabl. skim milk

Spray a large skillet with butter flavored cooking spray. In a shallow dish, combine flour, 1 tsp. parsley flakes, and black pepper. Evenly coat steaks, one at a time in flour mixture. Place steaks in prepared skillet. Brown steaks about 4 minutes on each side. Lower heat. Add onion and undrained mushrooms. Cover. Simmer about 12 - 15 minutes, or until onion is tender. Remove meat from skillet and cover to keep warm. Stir sour cream, skim milk and remaining 2 tsp. parsley flakes into onion mixture. Continue cooking, stirring occasionally, until mixture is heated through. for each serving, place one piece of steak on plate and evenly spoon sour cream mixture over top.

Serves 2 Each serving equals.
HE: 3 protein, 1 vegetable, 1/4 slider, 5 optional calories
226 cal, 6g fat, 28g protein, 15g carbo, 263mg sodium, 2g fiber

Diabetic: 3 meat, 1 vegetable, 1/2 starch



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3/4/11 4:53 P

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Baked Pork with Sweet Potatoes and Applesauce

Serves 4, Can be frozen

4 (3oz) lean pork cutlets or tenderloins
3 cups (16oz) raw sweet potatoes, cut into 1/4 inch slices
2 cups unsweetened applesauce
1/2 tsp apple pie spice
1/4 cup Brown Sugar Twin

Preheat oven to 350 degrees. Spray an 8x8 inch baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown pork on both sides. Place browned pork in prepared baking dish. Arrange sweet potato slices over pork. In a small bowl, combine applesauce, apple pie spice, and Brown Sugar Twin. Pour applesauce mixture evenly over sweet potaotes. Cover and bake for 45 - 50 minutes *** or until sweet potatoes are tender. Uncover and continue baking 10 minutes. Place dish on wire rack and let set 5 minutes. Divide in 4 servings.

HINTS: Don't overbrown pork or it will become tough. 1/4 cup raisins can be added to applesauce (I did this and it was delicious)

*** I had to bake for 1hr 5min for sweet potaotes to get tender.

Each serving equals:

HE: 2 1/4 Pro, 1 Fruit, 1 Bread, 5 Opt. Cal.
313 Cal., 9gm Fat, 23gm Pro, 35gm Carb, 64mg Sod, 3gm Fiber
Diabetic: 2 Meat, 1 Fruit, 1 Starch

Diabetic's Healthy Exchanges Cookbook page 205, October 1993 Newsletter


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3/4/11 12:19 P

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Goulash Jumble serves 6 (1 cup)
Penny Pinching Main Dishes Cook book

16 oz. gr. 90% lean turkey or beef
1 3/4 ( one 15oz can) Hunt's Chunky tomato sauce
2 cups shredded cabbage
1 cup (one 8 oz can) sliced carrots, rinsed and drained
1 cup hot cooked elbow macaroni, rinsed and drained
1 3/4 cups (one 14 1/2oz can) Swanson's Beef Broth
3 tabl. all purpose flour
2/3 cup Carnation n/f Dry Milk Powder
1 tsp. dried onion flakes
1 tsp. dried parsley flakes

In a large skillet sprayed with butter flavored cooking spray, brown meat. Stir in tomato sauce, cabbage , carrots and macaroni. In a covered jar, combine beef broth, flour, dry milk powder, onion flakes and parsley flakes. Shake well to blend. Pour broth mixture into meat mixture. Mix well to combine. Lower heat and simmer for 15 min. stirring occasionally.

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

Each Serving Equals:
HE 2 protein, 2 veg, 1/2 bread, 1/3 skim milk, 6 optional calories

201 Cal, 7g fat, 19g,protein, 20g carbo, 832 mg sodium, 109mg calcium, 2g fiber

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


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3/4/11 12:18 P

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Nacho Squares serves 8
Penny Pinching Main Dishes Cookbook

8 oz. gr. 90% lean turkey or beef
1 cup chopped green bell pepper
1/2 cup chopped onion
1 3/4 cups (one 15 oz) can Hunt's Chunky Tomato Sauce
6 oz. (one 8 oz) can red kidney beans, drained and slightly masher
1 tabl. taco seasoning
1 (8 oz) can Pillsbury Reduced Fat Crescent Rolls
2/3 cup (2 1/4 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 415 degrees. In a large skillet sprayed with olive oil flavored cooking spray, brown meat, green pepper and onion. Add tomato sauce, kidney beans and taco seasoning. Mix well to combine. Lower heat and simmer, stirring occasionally. meanwhile, pat rolls into an ungreased 10 x 15 inch baking sheet. Gently press dough to cover bottom of pan, being sure to seal perforations. Bake for 5 - 7 min. or until lightly browned. Spread hot meat mixture over crust and continue baking for 10 min. Evenly sprinkle Cheddar cheese over top and continue baking 5 min. or until cheese melts. Place baking sheet on a wire rack and let set for 5 min. Cut into 8 servings.

HINT: Do Not Use inexpensive rolls as they don't cover the pan properly.

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

200 Cal, 8g fat, 12g protein, 20g carbo, 674mg sodium, 61mg calcium, 2g fiber

Diabetic: 1 meat, 1 veg, 1 starch

Ann's note: the recipe does say 'Preheat oven to 415 degrees'



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3/3/11 9:43 P

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Skillet Barbequed Tuna

No Time to Cook, pg 29

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

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

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

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

Diabetic: 1 1/2 Mt, 1 Ve

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


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3/3/11 9:41 P

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Simmered Grande Pork Tenders serves 4
Penny Pinching Main Dishes cookbook

3 (4 0z) lean tenderized pork tenderloin or cutlets
1 3/4 cups (one 15 oz) can Hunt's Chunky tomato sauce
1/2 cup (one 2.5 oz) jar sliced mushrooms, undrained
1 tsp. chili seasoning
1/4 tsp. dried minced garlic
1 tabl. Brown Sugar Twin

In a large skillet sprayed with olive oil flavored cooking spray, light brown meat on both sides. In a medium bowl, combine tomato sauce, undrained mushrooms, chili seasoning, garlic and Brown sugar Twin. Evenly pour mixture over browned meat. Lower heat, cover and simmer for 20 min. Uncover and continue simmering for 10 min. or until meat is tender. When serving, evenly soon sauce over meat.

Each serving equals:
HE 3 protein, 2 veg, 1 optional calorie

182 Cal, 6g fat, 26g protein, 6g carbo, 858mg sodium, 26mg calcium 2g fiber

Diabetic 3 meat, 2 veg


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3/3/11 9:40 P

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Southwestern Meat Loaf serves 6
Penny Pinching Main Dishes Cookbook

16 oz. gr. 90% lean turkey or beef
1/4 cup (1 1/2 oz) yellow cornmeal
1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1 3/4 cups (one 15 oz) can Hunt's Chunky Tomato Sauce
1 1/2 tsp. chili seasoning
1 tabl. Brown Sugar Twin
1 tsp. dried parsley flakes
1/4 tsp. dried minced garlic

Preheat oven to 350 degrees. spray an 8 x 8 baking dish with olive oil flavored cooking spray. In a large bowl, combine meat, cornmeal, onion, green pepper, 1/4 cup tomato sauce and chili seasoning. Mix well to combine. Pat mixture into prepared baking dish. In a small bowl combine remaining 1 1/2 cups tomato sauce, Brown Sugar Twin, parsley flakes and garlic. Pour mixture evenly over meat loaf. Bake for 50 - 55 min. Place baking dish on a wire rack and let set for 5 min. Cut into 6 servings.

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

154 cal., 6g fat, 15g protein, 10g carbo, 539mg sodium, 5mg calcium, 2g fiber

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



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3/3/11 9:39 P

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Skillet Scalloped Ham and Macaroni
Healthy Exchanges Newsletter - Jan 2001, pg 12

2 full cups (12 oz) diced Dubuque 97% fat free ham or any extra lean ham
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1/3 cup fat free milk
1 teaspoon dried parsley flakes
2 cup hot cooked elbow macaroni, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray, sauté ham for 5 minutes. Stir in mushroom soup, Cheddar cheese, milk and parsley flakes. Add macaroni. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.

Serves 4 (1 cup) - Each serving equals:
HE: 3 Pr, 1 Br, 1/2 Sl, 9 OC

259 Calories, 7 gm Fa, 24 gm Pr, 25 mg Ca, 942 mg So, 231 mg Cl, 1 gm Fi

Diabetic: 3 Mt, 1 1/2 St

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



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3/3/11 9:37 P

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Grilled Meatloaf Patties
March 2001 Newsletter

Serves 4 Good to fix on George Forman Grill

12 oz. extra lean gr. turkey or beef
1/4 cup finely chopped onion
3 tabl. (3/4 oz) dried fine bread crumbs
1/4 cup reduced sodium tomato juice
1 tsp. dried parsley flakes
1/8 tsp. black pepper

In a large bowl, combine meat, onion, bread crumbs, tomato juice, parsley flakes and pepper. Mix well to combine. Using a 1/2 cup measuring cup as a guide form into 4 patties. Lightly spray George Forman grill with butter flavored cooking spray. Evenly arrange patties on prepared grill. Close lid and grill for 5 min. Serve hot as is or place on hamburger buns.

Serves 4 Each serving equals:
HE: 1/4 Pr, 1/4 Br, 1/4 Veg

147 cal, 7g fat, 16gm protein, 5g carbo, 135mg Sodium, 17mg Calcium, o fiber

Diabetic: 2 mt, 1/2 St


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3/3/11 2:40 P

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Sour Cream Meatloaf

Microwave Cooking..The Way It Ought To Be! Pg 37

1/2 cup finely chopped celery
1/2 cup finely chopped onion
1/2 cup shredded carrots
1/4 cup water
16 oz extra lean ground sirloin beef or turkey breast
1/2 cup Land O Lakes no fat sour cream
21 small fat free saltine crackers, made into crumbs
1 teaspoon dried parsley flakes
1/3 cup reduced sodium ketchup

In an 8 cup glass measuring bowl, combine celery, onion, carrots and water. Microwave on HIGh (100% power) for 3 minutes. Drain. In a large bowl, combine meat, sour cream, cracker crumbs, parsley flakes and drained vegetables. Mix well to combine. Pat mixture into a microwave baking ring. Cover and microwave on HIGH for 15 minutes. Spoon ketchup evenly over top. Continue microwaving on HIGH, uncovered for 3 minutes. Let set for 5 minutes. Cut into 6 servings.

HINTS: 1. A self seal sandwich bag works great for crushing crackers.
2. If you don't have a microwave baking ring, place a glass in center of 9 inch glass pie plate and pat meat mixture abound glass in pie plate.

Serves 6 - Each serving equals:
HE: 2 Pr, 1/2 Br, 1/2 Ve, 1/4 Sl, 13 OC
167 Calories, 3 gm Fa, 17 gm Pr, 18 gm Ca, 211 mg So, 39 mg Cl, 1 gm Fi
Diabetic: 2 Mt, 1 St, 1/2 Ve


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3/3/11 2:39 P

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Acapulco Golden Burgers serves 6
From When Every Minute Counts

16 oz. gr. 90% lean turkey or beef
6 tabl. (1 1/2 oz) dried fine bread crumbs
3/4 cup chunky salsa (mild, medium or hot) divided
1 tsp. chili seasoning
1 tsp. dried parsley flakes
1/3 cup (1 1/2 oz) shredded Kraft r/f Cheddar Cheese
6 reduced calorie hamburger buns
3 tabl. Land O Lakes no fat sour cream

In a large bowl, combine met, bread crumbs 1/4 cup salsa, chili seasoning, parsley flakes and cheddar cheese. Using a 1/3 cup measuring cup as a guide, form 6 patties. Place patties in a large skillet sprayed with olive oil flavored cooking spray and brown about 4 - 5 min. on each side or to desired degree of doneness. For each serving, place a patty between a bun and top with 1 tabl. salsa and 1/2 tabl. sour cream.

Each serving equals:
HE: 2 1/3 protein, 1 1/3 bread, 1/4 veg, 8 optional calories

237 cal, 0g fat, 18g protein, 21g carbo, 462mg sodium, 109mg calcium, 1g fiber

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


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3/2/11 7:38 P

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Porcupine Meat Loaf

Healthy Exchanges July 2001, pg 7

I loved porcupine meatballs when I was growing up - this is just an updated version of that old standby.

16 oz extra lean ground turkey or beef
1 1/2 cups cooked rice
1 (10 3/4 oz) can Healthy Request Tomato Soup*
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes

In a large bowl, combine meat, rice, 1/2 cup tomato soup, parsley flakes and onion flakes. Pat mixture into a microwavable baking ring. Evenly spoon remaining tomato soup over top. Microwave on HIGH (100% power) for 14 minutes. Let set for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals:
HE: 2 Pr, 1/2 Br, 1/4 Sl, 10 OC
183 calories, 7 gm Fa, 14 gm Pr, 16 gm Ca, 260 mg So, 4 mg Cl, 1 gm Fi
Diabetic: 2 Mt, 1 St/Ca

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


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3/1/11 7:53 P

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Creamy Chicken Cordon Bleu Skillet serves 4 (1cup)
From Cooking Healthy Across America

1 cup (5 oz) diced cooked chicken breast
1 full cup (6 oz) diced Dubuque 97% fat free ham or any extra lean ham
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/4 cup Land O Lakes no fat sour cream
1/3 cup water
3 (3/4 oz) sliced Kraft reduced fat Swiss cheese, shredded
2 cups hot cooked noodles, rinsed and drained
1 tsp. dried onion flakes

In a large skillet sprayd with butter flavored cooking spray, saute chicken and hame for 5 min. Stir in mushroom soup, sour cream, water and Swiss cheese. Add noodles and onion flakes. Mix well to combine. Lower heat and simmer for 6 - 8 min. or until mixture is heated through and cheese melts, stirring occasionally.

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

1 3/4 cups uncooked noodes usually cooks to about 2 cups.

Each serving equals:
HE: 3 Protein, 1 bread, 1/2 slider, 16 opt calories

308 cal, 9g fat, 26g protein, 31g carbo, 959mg sodium, 82mg cal, 1g fiber

Diabetic: 3 meat, 1 1/2 starch/carbo


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2/28/11 9:05 P

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Grande Meatloaf with Potato Stuffing
Cooking With Kids in Mind pg 191


If you looked up the definition of comfort food in a kitchen dictionary, you'd probably find a picture of a meatloaf in all its homey glory! There are so many delectable ways to prepare this classic, but few are more full of flavor than this one which has a potato surprise at its heart. Serves 6

1 cup (21/4 oz) instant potato flakes
2/3 cup hot water
1/3 cup Land O Lakes no-fat sour cream
1 teaspoon dried parsley flakes
1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1/2 cup + 1 tablespoon dried fine bread crumbs
1 teaspoon chili seasoning
1 cup (one 8 oz can) Hunt's Tomato Sauce
16 oz ground 90% lean turkey or beef
1/3 cup (1 1/2 oz) shredded Kraft reduced-fat Cheddar Cheese
1 tablespoon Brown Sugar Twin

Preheat oven to 350 degrees. Spray a 9 x 5 inch loaf pan with olive oil-flavored cooking spray. In a medium bowl, combine potato flakes, water, sour cream, and parsley flakes. Mix well and set aside. In a large bowl, combine onion, green pepper, bread crumbs, chili seasoning, and 1/2 cup tomato sauce. Add meat. Mix well to combine. Pat half of mixture into prepared loaf pan. Spread potato mixture evenly over top. Pat remaining meat mixture over potato mixture. Stir Cheddar cheese and Brown Sugar Twin into remaining tomato sauce. Spoon sauce mixture evenly over top. 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 1.3 Protein, 1 Bread, 1 Vegetable, 15 Optional Calories

220 Calories, 8 gm Fat, 18 gm Protein, 19 gm Carbohydrate, 502 mg Sodium, 87 mg Calcium, 2 gm Fiber

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


Edited by: ANNINSD at: 2/28/2011 (21:10)
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2/22/11 7:19 P

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Hearty German Supper

1 1/2 cups unsweetened applesauce
2 tablespoons Brown Sugar Twin
3 cups shredded cabbage
1/2 cup chopped onion
3 cups diced raw potatoes (15 ounces)
8 ounces Healthy Choice 97 percent fat-free frankfurters, cut into 2-inch pieces

In a crock pot container, combine applesauce and Brown Sugar Twin, Stir in cabbage, onion, potatoes and frankfurters. Cover and cook on low 6 to 8 hours.

Serves 4.

Each serving equals: 201 calories, 1 gram fat, 11 grams protein, 37 grams carbohydrates, 595 milligrams sodium and 3 grams fiber.


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2/22/11 7:18 P

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Frankfurter Tetrazzini
(Joanna Lund)
Monthly Food Newsletter (July 1996)

1/2 cup chopped onion
8 oz (1/2 pkg) diced Healthy Choice 97% Fat Free Frankfurters
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/4 cup skim milk
1/2 cup (2.5 oz jar) sliced mushrooms, drained
3/4 cup (3 oz) shredded Kraft Reduced Fat Cheddar Cheese
2 cups cooked spaghetti, rinsed and drained
2 tbsps chopped pimiento
1 tsp dried parsley flakes
1/4 tsp black pepper

In a large skillet with butter-flavored cooking spray, saute onions and frankfurters
until onion is tender, about 5 minutes. Stir in mushroom soup, skim milk,
mushrooms and Cheddar cheese. Continue cooking, stirring often, until Cheddar
cheese is melted, about 5 minutes. Add spaghetti, pimiento, parsley flakes and black
pepper. Mix well to combine. Lower heat. Simmer 5 minutes or until mixture is
heated through.

Serves 4 (1 cup) - Each serving equals: 270 Calories, 6 gm Fa, 19 gm Pr, 35 gm Ca,
949 mg So, 2 gm Fi

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

6 WW pts.*** per serving.


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Deli Dogs

2 tablespoons Kraft fat-free mayonnaise
1/4 teaspoon celery seed
Sugar substitute to equal 1 teaspoon sugar
1 cup shredded cabbage
8 ounces Healthy Choice 97 percent fat-free frankfurters, diced
2 (3/4-ounce) slices Kraft reduced-fat Swiss cheese, shredded
4 reduced-calorie frankfurter or hoagie buns

In a small bowl, combine mayonnaise, celery seed and sugar substitute. Add cabbage. Mix well to combine. Set aside. In a large skillet sprayed with butter-flavored cooking spray, lightly brown frankfurters. Add Swiss cheese. Mix well to combine. Continue cooking, just until cheese starts to melt, stirring often. Spoon about 1/4 cup frankfurter mixture between each bun. Top each with about 1/4 cup cabbage mixture.

Serves 4.

Each serving equals: 181 calories, 5 grams fat, 12 grams protein, 22 grams carbohydrates, 968 milligrams sodium, 13 milligrams calcium, 1 gram fiber

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Pulled Pork Sandwiches Serves 6
From Cooking Healthy Across America

24oz lean cooked roast pork
1 cup Heinz Light Harvest Ketchup or any reduced sodium ketchup
2 tabl. water
1 1/2 tsp. Tabasco sauce
1 tsp. dried minced garlic
1 tsp. dried parsley flakes
6 reduced calorie hamburger buns

Shred pork roast using a knife. In a large skillet sprayed with butter flavored cooking spray, combine ketchup, water, Tabasco sauce, garlic and parsley flakes. Stir in shredded pork. Cook over medium low heat for 8 - 10 min. or until mixture is heated through, stirring occasionally. For each sandwich, spooning about 2/3 cup meat filling into a hamburger bun.

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

270 calories, 6gfat, 34g protein, 20gm carbo, 538mg sodium, 10mg calcium, 1g fiber

Diabetic: 4 meat, 1 1/2 starch/carbo



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Western Scramble
Healthy Exchanges
KWQC-TV6 4/02/1998

Ingredient
4 Eggs; slightly beaten, or equivalent in egg substitute
2 tablespoon Skim milk
1/2 cup Sliced mushrooms; drained (one 2.5 ounce can)
1/2 teaspoon JO's Lemon Herb Pepper Seasoning
2 teaspoon Reduced-calorie margarine
1/2 cup Diced Dubuque 97% fat-free ham or any (3 ounces) extra-lean ham
1/4 cup Chopped green bell pepper
1/4 cup Chopped onion
3/4 cup Shredded Kraft reduced-fat Cheddar cheese; (3 ounces)

In a medium bowl, combine eggs, skim milk, mushrooms, and JO's Lemon Herb Pepper Seasoning. In a large skillet, melt margarine. Stir in ham, green pepper, and onion. Sauté for 5 minutes or until vegetables are tender. Add egg mixture. Mix well to combine. Cook over low heat until eggs are almost set. Sprinkle Cheddar cheese over top. Cover for 2 to 3 minutes to allow cheese to melt. Divide into 4 servings.

HINTS:
1. Fresh mushrooms, when available, are a wonderful change of pace from canned. Simply sauté with ham and other vegetables.

2. Substitute any reputable brand for JO's Lemon Herb Pepper Seasoning.

Serves 4 - Each serving equals:

HE: 2 1/2 Protein (1 limited), 1/2 Vegetable, 1/4 Fat,
4 Optional Calories
----------------------------------------
163 Calories, 9 gm Fat, 16 gm Protein, 4 gm Carbohydrate, 503 mg Sodium, 1 gm Fiber
---------------------------------------
DIABETIC: 2 Meat, 1 Free Vegetable, 1/2 Fat



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2/21/11 5:09 P

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Real Man Quiche

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Make-Ahead

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups Carnation evaporated skim milk -- (one 12 fluid-ounce can)
1/2 cup Bisquick reduced fat baking mix -- plus
1 tablespoon Bisquick reduced fat baking mix
3 eggs or equivalent in egg substitute
1/2 cup (6 oz) frozen peas -- thawed
1 (6 oz) diced 97% fat free ham or any -- (full cup )
extra-lean ham
1/2 cup (one 2.5 oz jar) sliced mushrooms -- drained
1/4 cup chopped onion
1/4 teaspoon lemon pepper
2 1/4 ounces shredded Kraft red-fat Cheddar cheese -- (full 1/2 cup)

"Remember that humor book a few years ago that suggested eating quiche
might not be "manly"? Well, thank heavens that real men don't decide
what to eat by reading other people's opinions--they vote with their
mouths! This ham-and-cheese pie will definitely please the men in
your life!"

1. Preheat oven to 350 degrees F. Spray a deep-dish 10-inch pie plate
with butter-flavored cooking spray. In a large bowl, combine evaporated
skim milk, baking mix, and eggs. Add peas, ham, mushrooms, onion, and
lemon pepper. Mix well to combine. Pour mixture into prepared pie
plate. Evenly sprinkle Cheddar cheese over top. Bake for 35 to 45
minutes or until center is set. Place pie plate on a wire rack and let
set for 10 minutes. Cut into 6 servings. Freezes well.

HINT: Thaw peas by placing in a colander and rinsing under hot water
for 1 minute.

Serving size (1 wedge)
According to the cookbook:
Per serving: 198 Cal, 6g Fat, 17g Pro, 19g Carb, 618mg Sod,
280mg Calc, 1g Fib

Healthy Exchanges: 1 2/3 Protein (1/2 limited), 2/3 Bread,
1/2 Skim Milk, 1/4 Vegetable

Diabetic: 2 Meat, 1 Starch, 1/2 Skim Milk
Weight Watcher Points: 4

Source:
"The Strong Bones Healthy Exchanges® Cookbook, page 222-223"
Copyright: "Healthy Exchanges, Inc., 1997; ISBN 0-399-52337-5"
Yield: "6 slices"



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Rodeo omelet Bake

2 tsp. reduced calorie margarine
1/2 c (3 oz) diced Dubuque 97% fat free or other extra-lean ham
1/4 c chopped green pepper
1/4 c chopped onion
6 slightly beaten eggs or equivalent in egg subsititute
1 (10 3/4 oz) can Campbell's Healthy Request cream of mushroom soup
1/2 c chunky salsa(mild,medium or hot)

Preheat oven to 350*. Melt margarine in a large skillet. Spray 8x8 baking dish.
Add ham, green pepper and onion: saute` until crisp tender.
Remove from heat. In a medium bowl combine eggs and mushroom soup. Stir in slightly cooled ham mixture. Pour into an 8x8 baking dish sprayed with butter flavored cooking spray.
Place dish inside a larger pan that has 1 inch of water in it. Bake 30 minutes or til done in center.
When serving pour 2 TBSP salsa orver each portion.

Serves 4:
HE: 2 Protein(1 1/2 limited), 1/2 Vegetable, 1/4 Fat, 1/2 Slider, 1 ptional Calories
187 calories, 10 gm fat, 14 gr protein, 10 gm carbohydrates, 716 mg Sodium, 1 gm Fiber
DIABETIC: 2 meat, 2 vegetable 1/2 fat

Healthy Exchanges Cookbook pg 221.


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Ham and Cheese Oven Omlet

8 eggs, beaten or equivalent in egg substitute
1/2 c Land O Lakes Fat Free Half and Half
1/2 tsp Jo's Lemon Herb Pepper or any lemon pepper
1 full cup (6 oz) diced Dubuque 97% fat free ham or any extar-lean ham
1/2 c + 2 TBSP. (2 1/4 oz) shredded Kraft reduced fat Cheddar cheese
1/2 c finely chopped onion
1/4 c finely chopped green pepper

Preheat oven to 350*. Spray an 8x8 baking dish with butter flavored
cooking spray.In a large bowl combine eggs, half and half and Jo's
Lemon Herb Pepper. Stir in ham, Cheddar cheese, onion and green
pepper. Pour into prepared baking dish. Bake, uncovered, for 40-45
minutes or til omlet is set and top is golden brown. Divide into 6
servings.

Serves 6

HE: 2 1/2 Pr, 1/4 Ve

165 cal, 9g Fa, 16g Pr, 5g Ca, 337mg So, 122mg Cl, 8g Fi

DIABETIC EXCHANGES: 2 Meat


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"Sausage" Bread Pudding
December, 1995, Newsletter

8 ounces ground 90% lean turkey or beef
1 teaspoon JO's Sausage Seasoning
3/4 cup Yoplait plain fat-free yogurt
1/3 cup Carnation nonfat dry milk powder
1 teaspoon cornstarch
6 eggs or equivalent in egg substitute
1/2 cup canned sliced mushrooms, drained (2.5 ounce jar)
1/4 cup sliced green onion
1/2 teaspoon dry mustard
1/8 teaspoon black pepper
6 slices reduced calorie white or Italian bread, broken into pieces
1/3 cup shredded Kraft reduced-fat cheddar cheese (1 1/2 ounces)


1. Preheat oven to 350 degrees.
2. In a large skillet sprayed with butter flavored cooking spray, brown meat and JO's Sausage Seasoning.
3. In a large bowl, combine yogurt, dry milk powder and cornstarch. Add eggs. Blend until smooth and fluffy. Add sliced mushrooms, green onion, dry mustard, black pepper and bread pieces. Mix gently to combine.
4. Pour into an 8x8 inch baking dish sprayed with butter flavored cooking spray. Bake 30 to 35 minutes.
5. Sprinkle cheddar cheese over top. Continue baking until center is done and cheddar cheese melts, about 10 to 15 minutes.
6. Place baking dish on wire rack and let set 5 minutes.

Serves 6
Nutritional Information:

HE 2 1/2 PR (1 limited), 1/2 Br., 1/3 SM, 1/4 vegetable
217 Calories, 9 gm FA, 21 gm PR., 13 gm Ca., 341 mg So., 1 gm Fi
Diabetic: 2 Mt., 1 St

Hint: 1/2 teaspoon poultry seasoning, 1/4 teaspoon ground sage, and 1/4 teaspoon garlic powder can be used instead of JO's Sausage Seasoning.
This freezes well



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Morning Mix Up

3 cups (10 ounces) shredded loose-packed frozen potatoes
3/4 cup finely chopped onion
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
6 eggs or equivalent in egg substitute
1 teaspoon dried parsley flakes
1 teaspoon lemon pepper
1/4 cup + 2 tablespoons (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with butter-flavored cooking spray, saute potatoes, onion, and ham for 10 minutes or until
potatoes are tender. In a medium bowl, combine eggs, parsley flakes and lemon pepper. Pour egg mixture over
potato mixture. Continue cooking for 5 minutes or until eggs are set, stirring occasionally. For each serving, spoon
full 3/4 cup mixture on a plate and sprinkle 1 tablespoon Cheddar cheese over top. Hint: Mr. Dell's frozen shredded
potatoes are a good choice or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen
potatoes.

Serves 6

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

163 calories, 7 gm Fat, 14 gm Protein, 11 gm Carbohydrate, 346 mg Sodium, 80 MG Calcium, 1 gm Fiber

Diabetic Exchanges: 2 Meat, 1/2 starch



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2/21/11 4:54 P

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Ham and Potato Brunch Bake
April 2000 NL

This is so filling, I bet it shows up on as many dinner menus as it does Brunch ones, especially when you discover how easy it is to stir up.

1 1/2 cups (9 oz) diced Dubuque 97% FF ham
3 cups (10 oz) frozen shredded loose-packed potatoes
1/2 cup finely chopped green bell pepper (I omitted)
1/2 cup finely chopped onion (I used minced)
1 1/2 cups (6 oz) shredded reduced fat Cheddar Cheese *
2 cups skim milk
3/4 cup Bisquick Reduced Gat Baking Mix (I used homemade ff)
4 eggs or equivalent in egg substitute (I used substitute)
2 teaspoon dried parsley flakes

Preheat oven to 375. Spray 8x12 baking dish with butter-flavored cooking spray. In a large bowl, combine ham, potatoes, green pepper, onion and 3/4 cup cheddar cheese. Evenly spread mixture into prepared baking dish. In same bowl, combine skim milk, baking mix, eggs and parsley flakes. Mix well to blend. Evenly pour mixture over potato mixture. Evenly sprinkle remaining 3/4 cup cheddar cheese over top. Bake for 30-40 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 8 servings.

Serves 8 - Each serving equals:
HE: 2 1/4 PR, 3/4 Br, 1/4 SM, 1/4 VE
224 cals, 8 gm fat, 18 gm Pr, 20 gm Ca, 603 mg So, 244 mg Cl, 1 gm Fi
DIABETIC: 2 Mt, 1 St
Hint: Can be prepared and refrigerated the night before and baked the next day!

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2/21/11 1:00 P

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CABBAGE AND FRANKS

This speedy skillet dish is the simplest kind of cooking I know - just pour in a few tasty ingredients, stir them together until they're "closelikethis," and let them simmer until their flavors are perfectly blended.

Serves 4 (1 cup)

8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, diced
1/2 cup chopped onion
3 cups shredded cabbage
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 cups hot cooked noodles, rinsed and drained
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, sauté frankfurters and onion for 5 minutes. Stir in cabbage. Continue cooking for 6 to 8 minutes or until cabbage is tender, stirring often. Add mushroom soup, noodles, and black pepper. Mix well to combine. Lower heat and simmer for 10 minutes, or until mixture is heated through, stirring occasionally.

HINTS: 1. Usually 1 3/4 cups uncooked noodles cooks to about 2 cups.
2. Purchased coleslaw mix may be used in place of shredded cabbage.

Each serving equals:
HE: 1 3/4 Vegetable, 1 1/3 Protein, 1 Bread, 1/2 Slider, 1 Optional Calorie
232 Calories, 4 gm Fat, 13 gm Protein, 36 gm Carbohydrate, 890 mg Sodium,
88 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Starch/Carbohydrate, 1 Vegetable, 1 Meat



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2/21/11 12:55 P

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Creole Frankfurters

Even when the radio's playing, "Baby, It's Cold Outside," you can warm up the chilliest day with a dish that celebrates the spicy cuisine of the old South! You won't even have to call the family to dinner because this dish smells as delightful as it tastes!

Serves 4 (1 cup)

8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, sliced
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1 (15-ounce) can Hunt's Tomato Sauce
1/2 cup frozen corn, thawed
1 teaspoon JO's Chili Seasoning or any chili seasoning
1 tablespoon Splenda Granular
1 1/2 cups hot cooked rotini pasta, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, sauté frankfurters, green pepper, and onion for 5 minutes. Stir in tomato sauce, corn, JO's Chili Seasoning, and Splenda. Add rotini pasta. Mix well to combine. Lower heat and simmer for 10 minutes, or until mixture is heated through, stirring occasionally.

HINTS:
1. Thaw corn by placing in a colander and rinsing under hot water for one minute.
2. Usually 1 cup uncooked rotini pasta cooks to about 1 1/2 cups.

Each serving equals:
HE: 2 1/4 Vegetable, 1 1/3 Protein, 1 Bread, 1 Optional Calorie
185 Calories, 1 gm Fat, 12 gm Protein, 32 gm Carbohydrate, 1277 mg Sodium,
9 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 2 Vegetable, 1 1/2 Starch, 1 Meat


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2/21/11 12:53 P

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Creamy Franks and Rice - 3 Points
Recipe By :JoAnna M. Lund with Barbara Alpert
Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes Make-Ahead

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup finely chopped celery
8 ounces Healthy Choice 97% fat-free frankfurters -- diced
1 (10 3/4 oz) can Campbell's H. R. cream of mushroom soup
1/4 cup skim milk
1/2 cup (one 2.5 oz jar) sliced mushrooms -- drained
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
1 1/3 cups (4 oz) uncooked Minute Rice


1. In a large skillet sprayed with butter-flavored cooking spray,
sauté celery and frankfurters for 10 minutes. Add mushroom soup, skim
milk, mushrooms, parsley flakes, and black pepper. Mix well to
combine. Bring mixture to a boil. Stir in uncooked rice. Cover,
remove from heat, and let set for 5 minutes. Gently stir again just
before serving. Serves 4 (1 cup). Freezes well.

Serving size (1 cup)

According to the cookbook:

Per serving: 171 Cal, 3g Fat, 10g Pro, 26g Carb, 994mg Sod, 90mg Calc,
1g Fib

Healthy Exchanges: 1 1/3 Protein, 1 Bread, 3/4 Vegetable, 1/2 Slider,
4 Opt. Cal.

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

Weight Watcher Points: 3

Source:"Cooking Healthy with the Kids in Mind Cookbook, page 213"
Copyright:"Healthy Exchanges, Inc. 1998; ISBN 0-399-14358-0"
Yield: "4 cups"


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2/21/11 12:50 P

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Golden Frankfurter Skillet

This is the kind of skillet supper Josh and Zach, my grandbabies, just love "Gamma" to make! It's so cozy-warm, so creamy and cheesy good, and features their beloved hot dogs - you never saw two better-behaved little boys on nights I'm serving this!

Serves 4 (1 cup)

8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, diced
1 (10 3/4-ounce) can Healthy Choice Cream of Mushroom Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/3 cup fat-free milk
1 (2.5-ounce) jar sliced mushrooms, drained
1 1/2 cups hot cooked noodles, rinsed and drained
1/2 cup frozen whole kernel corn, thawed
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, sauté frankfurters for 5 minutes. Stir in mushroom soup, Cheddar cheese, and milk. Continue cooking until cheese melts, stirring often. Add mushrooms, noodles, corn, parsley flakes, and black pepper. Mix well to combine. Lower heat and simmer for 5 minutes, or until mixture is heated through, stirring occasionally.
HINTS: 1. Usually 1 1/4 cups uncooked noodles cooks to about 1 1/2 cups.
2. Thaw corn by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 2 1/3 Protein, 1 Bread, 1/4 Vegetable, 1/2 Slider, 10 Optional Calories

271 Calories, 7 gm Fat, 19 gm Protein, 33 gm Carbohydrate, 1169 mg Sodium,
240 mg Calcium, 2 gm Fiber

DIABETIC EXCHANGES: 2 Meat, 2 Starch/Carbohydrate


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2/20/11 4:13 P

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Kielbasa Rice Casserold serves 6
From Diabetic's H E Cookbook

2 cups cooked rice
1 cup frozen peas
8 oz. Healthy choice 97% lean kielbasa sausage, sliced into 1/4 inch pieces
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1 tabl. dried parsley flakes
1/2 tsp. lemon pepper
1 (10 3/4 oz) can healthy Request Cream of Mushroom Soup

Prehat oven to 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine rice, peas, kielbasa sausage and cheddar cheese. Add parsley flakes, lemon pepper and mushroom soup. Bake 30 min. Place baking dish on a wire rack and let set 2 - 3 min. Cut into 6 servings.

HINTS: 1 1/3 cups uncooked rice usually makes about 2 cups.

If you can't find Healthy choice Kielbasa sausage, use Healthy Choice frankfurters

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

175 calories, 5g fat, 14g protein, 19g carbo, 656mg sodium, 2g fiber

HE: 1 1/2 protein, 1 bread, 1/4 slider, 11 opt calories


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2/20/11 4:04 P

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Crazy Pizza serves 6
From Diabetic's HE Cookbook

8 oz. gr. 90% lean turkey or beef
1/2 cup (one 2.5 oz. jar) sliced mushrooms, drained
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/3 cup (1 1/2 oz) sliced ripe olives
1 3/4 cups (one 15 oz can) Hunt's chunky tomato sauce
1 tabl. Sugar Twin or sprinkle Sweet
1 tsp. Italian seasoning
1 (7.5 oz can Pillsbury refrig. buttermilk biscuits
1/3 cup ( 1 1/2 oz) shredded Kraft reduced fat Cheddar cheese
1/3 cup ( 1 1/2 oz) shredded Kraft reduced fat mozzarella cheese

Preheat oven to 350 degrees. Spray an 8 x 8 baking dish with olive flavored cooking spray. In a large skillet sprayed with olive flavored cooking spray, brown meat. Add mshrooms, green pepper, onion, and olives. Mix well to comgine. Stir in tomato sauce, Sugar Twin and Italian seasoning. Remove skillet from heat. Separate biscuits and cut each biscuit into 4 pieces. Gently stir biscuit pieces into meat mixture. Pour mixture into prepared baking dish. Bake 20 min. Sprinkle shredded Cheddar and mozzarella cheese evenly over top. Continue baking until chees melts, about 10 min. Place baking dish on a wire rack and let set 5 min. cut into 6 servings.

Each serving equals
Diabetic: 2 veg, 1 1/2 meat, 1 starch

215 Calories, 7g fat, 14g protein, 24g carbo, 1052mg sodium, 2 g fiber

HE: 1 2/3 veg, 1 1/2 protein, 1 1/4 bread, 1/4 fat, 1 opt calorie


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2/20/11 4:03 P

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Smothered "Steak and Onions" serves 6
From Diabetic's H E Cookbook

16 oz. gr. 90% lean turkey or beef
1/4 tsp black pepper
1 3/4 cups (one 14 1/2oz can) beef broth (divided)
6 tabl. (1 1/2 oz) dried fine bread crumbs
2 cups sliced onion
3 tabl. all purpose flour

In a large bowl, combine meat, black pepper, 1/4 cup beef broth and bread crumbs. Mix well with hands to combine. Using a 1/3 cup measure as a guide, form 6 patties. Place patties in a large skillet sprayed with butter flavored cooking spray and brown on both side. Layer onion evenly over browned patties. in a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 - 25 min. for each serving, place 1 patty on a plate and evely spoon onion sauce oveer top.

Each serving equals:
Diabetic: 2 meat, 1/2 veg, 1/2 starch

179 calories, 7g fat, 16g protein, 13g carbo, 384mg sodium, 1g fiber

HE: 2 protein, 2/3 veg, 1/2 bread, 6 optional calories


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2/19/11 5:13 P

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Reuben Casserole serves 4
From Healthy Exchanges Cookbook

1/4 cup Kraft f/f mayonnaise
1/4 cup Kraft f/f Thousand Island dressing
2 cups (one 16 oz can) sauerkraut, well drained
One 2.5 oz pkg. sliced Carl Buddig 90% lean corned beef
4 (3/4 oz) slices (3/4 cup) Weight Watchers reduced fat Swiss cheese, shredded
1 cup sliced fresh tomato
2 slices reduced calorie rye bread, cut into small pieces

Preheat oven to 350 degrees. In a small bowl, combine mayonnaise and Thousand Island Dressing. Layering in a 8 x 8 baking dish, place sauerkraut on bottom, then corned beef, dressing mixture, Swiss cheese and tomatoes. In a nonstick pan sprayed with butter flavored cooking spray, lightly saute bread. Sprinkle on top of tomatoes. Bake 20 min.

Each serving equals:
HE: 1 2/3 Pr, 1 1/2 Ve, 1/4 Br, 1/4 Sl, 8 OC

189 calories, 7g fat,, 11g protein, 21g carbo, 1,663mg sodium, 2g fiber

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


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2/19/11 5:12 P

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Tamale Pie serves 6
From Healthy Exchanges Cookbook

1 1/2 cups water
4 tsp. reduced calorie margarine
1 (6 serv) pkg Stove Top corn bread stuffing mix
8 oz. gr. 90% lean turkey or beef
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/4 cup (1 oz) sliced black olives
1 3/4 cup (one 15 oz can) Hunt's chunky tomato sauce
2 tsp. chili seasoning mix
3/4 cup (3 oz) Kraft shredded reduced fat Cheddar cheese

Preheat oven to 350 degrees. In a medium saucepan, combine water and margarine. Bring mixture to a boil. Simmer 5 min. Remove from heat, Add dry corn bread mix. Mix well to combine. In a large skillet sprayed with olive flavored cooking spray, brown meat, green pepper and onion. Add olives, tomato sauce, and chili seasoning. Stir in Cheddar cheese. Mix well to combine. Pour into an 8 x 8 baking dish. Spread prepared stuffing mix on top of meat mixture. Bake 20 - 25 min.

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

253 calories, 9g fat, 15g protein, 29g carbo, 954mg sodium, 3g fiber

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


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2/19/11 5:09 P

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Salisbury Steak serves 4

6 tabl. (1 1/2 oz) dried fine bread crumbs
8 oz. gr. 90% lean turkey or beef
1 egg or equivalent in egg substitute
1/8 tsp. black pepper
1/2 cup chopped onion
2 tabl. Wrcestershire sauce
3 tabl. Healthy Choice or Heinz Lite ketchup
1 ( 10 3/4 oz) can Campbell's Healthy Request Cream of Mushroom Soup.

Preheat oven to 350 degrees. In a medium bowl, combine bread crumbs, meat, egg, blk. 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 x 8 baking dish. In a small bowl, combine Worcestershire sauce, ketchup and mushroom soup. Pour over patties. Bake 30 min.

Each serving equals:
HE: 1 3/4 Pr (1/4 limited), 1/2 Br, 1/4 Ve, 1/2 Sl, 13 OC

210 calories, 8g fat, 14g protein, 20g carbo, 697mg sodium, 1g fiber

Diabetic: 2 Mt, 1St


From Healthy Exchange Cookbook


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Mexicalli Pie serves 8
From Healthy Exchange Cookbook

16 oz. gr. 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green and/or red bell peppers
1 1/2 cups frozen corn
1 cup chunky salsa
3/4 cup (3 oz) Kraft shredded reduced fat Cheddar cheese
1/8 tsp. black pepper
1 cup (3 oz) crushed corn chips

Preheat oven to 350 degrees. In a large skillet sprayed with olive flavored cooking spray, brown meat, onions and green peppers. Add corn, salsa, Cheddar cheese, and blk. pepper. Spray a 10 inch pie plate with olive flavored cooking spray. Place meat mixture in pie plate. Top with crushed corn chips. Bake 30 min. Cool 10 min before serving.

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

204 calories, 10g fat, 15g protein. 14g carb, 324mg sodium, 2 fiber

Diabetic: 2 Mt, 1St


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Barbecue Biscuit Cups seerves 5 (2 cups each)
From Healthy Exchanges Cookbook

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

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

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

270 calories, 10g fat, 16g protein, 25g carbo, 873mg sodium, 2g fiber

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


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He-Man Main Dish Casserole

Healthy Exchanges Newsletter, January 2002, Pg 1

Calling all celery lovers!!!

8 oz extra lean ground turkey or beef
1/2 cup chopped onion
1 1/2 cups finely chopped celery
1 (10 3/4 oz) can Healthy Request Cream of Celery Soup
1/3 cup fat free milk
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1/8 teaspoon black pepper
2 1/2 cups (12 oz) diced cooked potatoes

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, onion and celery. Add celery soup, milk, Cheddar cheese and black pepper. Mix well to combine. Lower heat and simmer for 5 minutes or until cheese melts, stirring occasionally. Layer potatoes in prepared baking dish. Evenly spoon meat mixture over potatoes. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - Each serving equals:
HE: 2 1/2 Pr, 1 Ve, 3/4 Br, 1/2 Sl, 9 OC
255 Calories, 7g Fa, 20g Pr, 28g Ca, 548mg So, 277mg Cl, 3g Fi
Diabetic: 2 mt, 1 1/2 St, 1 Ve


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2/19/11 2:25 P

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Sarah's Seven Layer Casserole

Healthy Exchanges Newsletter, January 2002, Pg 4

Sarah, Wilke, St Petersburg, FL, sent in a recipe she loves but rarely fixes anymore as it's too high in fat content. Well, Sarah, let me share that the "lightened up" version will still be a winner!

1 cup uncooked Minute Rice
1 1/2 cups frozen whole kernel corn, thawed
1/8 teaspoon black pepper
1 (8oz) can Hunt's Tomato SAuce
1/2 cup water*
3/4 cup finely chopped onion
3/4 cup finely chopped green bell pepper
12 oz extra lean ground turkey or beef
1 (8 oz) can tomatoes, chopped and undrained
1/4 cup Hormel Bacon Bits

Preheat oven to 350 degrees. Spray an 8 by 12 baking dish with butter flavored cooking spray. Layer uncooked instant rice, and corn in prepared baking dish. Sprinkle with black pepper. Pour tomato sauce and 1/4 cup water over top. Layer onion, then green pepper. Cover green pepper layer with uncooked ground beef. Pour undrained tomatoes and remaining 1/4 cup water over all. Sprinkle bacon bits over top. Cover baking dish with foil and bake for 1 hour. Uncover and continue baking for 30 minutes longer. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 1/2 Pr, 1 1/2 Ve, 1 Br, 17 OC
212 Calories, 4g Fa, 16g Pr, 28g Ca, 459mg So, 29mg Cl, 3g Fi
Diabetic: 2 Mt, 1 Ve, 1 St


Ann in San Diego


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2/19/11 1:53 P

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Something Different Casserole

Healthy Exchanges Newsletter, January 2002, Pg 1

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

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

Preheat over 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 and 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 edges. Divide into 4 servings.

Serves 4 - EAch serving equals:
HE: 1 1/2 Pr, 1 1/4 Ve, 1 Br, 1/2 Sl, 15 OC
237 Calorie, 5 gm Fa, 14 gm Pr, 34 gm Ca, 643 mg So, 55 mg Cl, 5 g Fi
Diabetic: 1 1/2 Mt, 1 1/2 St, 1 Ve


Ann in San Diego


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2/19/11 1:50 P

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Healthy Jo's

16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup (one 8 ounce can) Hunt's Tomato Sauce
1/2 cup chunky slasa (mild, medium or hot)
1 tablespoon Brown Sugar Twin
6 reduced-calorie hamburger buns

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Add tomato sauce, salsa and Brown Sugar Twin. Lower heat and simmer for 15 to 20 minutes, stirring occasionally. For each sandwich, spoon about 1/3 cup meat mixture between a hamburger bun.

Serves 6
HE: 2 protein, 1 bread, 1 vegetable, 1 optional calorie
----------------------------------------
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209 calories, 7 gm fat, 17 gm protein, 19 gm carbohydrate, 567 mg sodium, 2 gm fiber
----------------------------------------
----------------
Diabetic: 2 meat, 1 starch, 1 vegetable


Ann in San Diego


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2/19/11 1:22 P

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Cowboy Pot Pie serves 6
From Make a Joyful Table

16 oz. gr. 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
10 oz. (one 16 oz can) pinto beans, rinsed and drained
1 cup (one 8 oz. can) Hunt's tomato sauce
2 tsp. chili seasoning
1 tabl. Brown Sugar Twin
1 (7.5 oz) can Pillsbury refrig. buttermilk biscuits
1 tsp. dried parsley flakes
3 tabl. (3/4 oz) shredded Kraft reduced fat Cheddar Cheese

Preheat oven 375 degrees. Spray an 8 x 8 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 pinto beans, tomato sauce, chili seasoning and Brown Sugar Twin. Mix well to combine. Bring mixture to a boil. Spread hot mixture into prepared baking dish. Separate biscuits and cut each into 4 pieces. Evenly place biscuit pieces over meat mixture. Sprinkle parsley flakes over biscuits. Top with Cheddar cheese. Bake for 15 - 20 min. or until biscuits are golden brown. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

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

292 calories, 8g fat, 21g protein, 34g carbo, 653mg sodium, 56mg calcium, 7g fiber

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



Ann in San Diego


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2/19/11 1:20 P

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Pot Roast Meatloaf serves 6
From Make a Joyful Table

2/3 cup Carnation n/f dry milk powder
2/3 cup water
1/4 cup Heinz Light Harvest Ketchup or any reduced sodium ketchup
1/8 tsp black pepper
2 tsp. Worcestershire sauce
1/2 cup (1 1/2 oz) quick oats
16 oz. gr. 90% lean turkey or beef
1 cup sliced onion
2 cups sliced carrots
1 1/2 cups sliced celery
2 cups (10 oz) sliced raw potatoes
2 tsp. dried parsley flakes

Preheat oven to 375 degrees. Spray an 8 x 12 baking dish with butter flavored cooking spray. In a large bowl, combine dry milk powder, water, ketchup, black pepper , Worcestershire sauce, and oats. Add meat. Mix well to combine. Pat mixture into center of prepared baking dish. In a large bowl, combine onion, carrots, celery, potatoes and parsley flakes. Evenly arrange vegetables around meatloaf. Cover and bake for 1 hour. Uncover and continue baking for 10 min. or until veg. are tender. place baking dish on a wire rack and let set for 5 min. Cut meatload into 6 pieces. for each serving, place 1 piece of meatloan on a plate and spoon 1 cup of veg. next to it.

Each serving equals:
HE: 2 protein,1 1/2 veg, 2/3 bread, 1/3 skim milk, 10 opt. calories

227 calories, 7f fat, 18g protein, 23g carbo, 258mg sodium, 132mg calcium, 3g fiber

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


Ann in San Diego


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2/18/11 1:50 P

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Pam's Meatza Pie serves 6
From Heart Smart cookbook

8 oz. gr. 90% lean turkey or beef
1/2 cup chopped onion
1 cup (one 8 oz can) Hunt's tomato sauce
1/2 cup (one 2.5 oz jar) slice mushrooms, drained
2 tsp Italian seasoning
2 cups hot cooked noodles, rinsed and drained
1 1/2 cups fat free cottage cheese
1/4 cup (3/4 oz) grated kraft f/f Parmesan cheese
2 cups (one 16 oz can) French style green beans, rinsed and drained
3/4 cup (3 oz) shredded Kraft r/f mozzarella cheese

Preheat oven to 375 degrees. spray a deep dish 9 inch 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 tomato sauce, mushrooms, and Italian seasoning. Spread noodles into prepared pie plate. Spoon meat mixture over noodles. In a medium bowl, combine cottage cheese and Parmesan cheese. Stir in green beans. Spoon cottage cheese mixture evenly over meat mixture. Sprinkle mozzarella cheese evenly over top. Bake for 35 - 40 min. Place pie plate on a wire rack and let set for 5 min. Cut into 6 wedges.

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

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

242 calories, 6g fat, 23g protein, 24g carbo, 753mg sodium, 150mg calcium, 3g fiber

Diabetic: 2 meat, 2 veg, 1 starch



Ann in San Diego


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2/18/11 1:49 P

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Spinach Meatloaf serves 6
From Heart Smart cookbook

16 oz. gr. 90% lean turkey or beef
1 (10 oz) pkg. frozen chopped spinach, thawed and thoroughly drained
6 tabl. ( 1 1/2 oz) dried fine bread crumbs
2 tsp. Italian seasoning (divided)
1 3/4 cups (one 15 oz can) Hunt's tomato sauce (divided
2 tsp. Sugar Twin or Sprinkle Sweet
3/4 cup (3 oz) shredded Kraft r/f mozzarella cheese

Preheat oven 350 degrees. spray an 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine meat, spinach, bread crumbs, 1 tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well to combine. Pat mixture into prepared baking dish. Bake for 30 - 35 min. In a medium bowl, combine remaining 1 1/2 cups tomato sauce, remaining 1 tsp. Italian seasoning, sugar substitute and mozzarella cheese. Spoon sauce mixture evenly over meat loaf. continue baking for 15 - 20 min. Place baking dish on a wire race and let set for 5 min. Cut into 6 servings.

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

201 calories, 9g fat, 20g protein, 10g carbo, 731mg sodium, 170mg calcium, 3g fiber

Diabetic: 2 1/2 meat, 2 veg


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