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  Team Forum
Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   MAIN DISHES / CASSEROLES 


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ANNINSD
Posts: 5,804
11/16/11 5:14 P

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Reduced Fat Chicken Pot Pie
serves 6

1 cup cut up cooked chicken
1 bag (12 oz) frozen mixed vegetables, thawed
1 can (10 3/4 oz) cream of chicken soup (98% f/f)
1/2 cup f/f milk

1 cup Bisquick Heart Smart Mix
1/2 cup f/f milk
1 egg

Heat oven 400 degrees. In an ungreased 2 qt. casserole, mix chicken, vegetables, soup and 1/2 cup milk. Microwave on High 4 min.

In a small bowl, stir Bisquick mix, 1/2 cup milk and the egg with fork until blended
Pour over vegetable mixture

Bake uncovered about 30 min. or until golden brown.

Per serv. 220 cal, 6g fat, chol. 60mg, sod. 650mg, carb. 28g, fiber 2g,
Exchanges: 1 starch. 1/2 other carb, 1 veg, 1 med- fat meat carb Choices 2




Ann in San Diego


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NANASKNOLL
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9/16/11 4:09 P

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SLOPPY JOES - Serves 12 (1/3 cup)

"A Potful of Recipes"

2 1/2 lbs. extra lean ground turkey or beef
1 3/4 cups (15 oz. can) Hunt's Tomato Sauce
2 Tablespoons cider vinegar
2 Tablespoons Worcestershire sauce
1/4 cup prepared yellow mustard
1/4 Splenda or Brown Sugar Twin
1 Tablespoon chili seasoning
2 teaspoons dried parsley flakes
1 1/2 cup finely chopped onion
1 cup finely chopped green bell peopper
12 small hamburger buns

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 tomato sauce, vinegar and Worcestershire sauce. Stir in mustard, Splenda, chili seasoning, and parsley flakes. Add browned meat, onion, and green pepper. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. When serving, spoon about 1/3 cup meat mixture between each bun.

Each serving equals:

HE: 2 1/2 Protein, 2 Vegetable, 1 Bread
2 Optional Calories
232 Calories, 8 gm. Fat, 20 gm Protein
20 gm Carbohydrate, 565 mg Sodium, 22 mg Calcium, 2 gm Fiber
DIABETIC: 2 1/2 meat, 1 Vegetable, 1 Starch



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NANASKNOLL
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9/16/11 3:59 P

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HEALTHY JO'S -Serves 6 (1/3 cup)

Cooking Healthy with a Man in Mind
(Man Pleasing Classics-pg.306)

1 lb. ground 90% lean turkey buns
1/2 cup chopped onion
1 cup (8oz can) tomato sauce
1/2 cup chunky salsa
1 Tablespoon Brown Sugar Twin
6 reduced-calorie hamburger buns (80 calories each)

NANA'S TWEAKED RECIPE (You will have to figure out the calories etc for this)
I leave out the salsa and add
1-2 teaspoons prepared mustard
1 Tablespoon of Br. Sugar Twin
some 2% cheddar cheese for garnish (about 1 oz per bun)
a little salt
SOMETIMES - I add 1/2 cup of drained pork' n 'beans.

In a large sprayed skillet brown meat and onion. Add tomato sauce, salsa (or my version)
mix and heat. Lower heat and simmer 15-20 min. Serve on buns

2 Protein, 1 Bread, 1 Vegetable 1 Optional Calorie
209 calories, 7 gm Fat, 17 gm Protein, 19 gm Carbohydrate, 567 mg Sodium, 2 gm Fiber
Diabetic: 2 Meat, 1 Starch, 1 Vegetable
4 points



Edited by: NANASKNOLL at: 9/16/2011 (17:00)

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NANASKNOLL
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9/15/11 9:02 P

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WESTERN HOEDOWN BURGERS-serves 8

"Fast, Cheap, and Easy

16 oz. ground 90% turkey or beef
1 cup chopped onion
1/2 cup chopped green bell pepper
10 oz (one 16 oz can) pinto beans, rinsed and drained
1 3/4 cups (15 oz can) Hunt's Tomato Sauce
2 teaspoons chili seasoning
1/8 teaspoon black pepper
2 Tablespoons Hormel Bacon Bits
1/2 cup + 1 tablespoon (2 1/4 oz.) shredded Kraft reduced-fat Cheddar cheese
4 English muffins, split and toasted

NANA TWEAKED - I use the hamburger buns instead

In a large skillet sprayed with butter-flavored cooking spray brown meat, onion, and green pepper. Stir in pinto, tomato sauce, chili seasoning, and black pepper. Add bacon bits and Cheddar cheese. Mix well to combine. Lower heat and simmer for 10 minutes or until cheese melts and mixture is heated through, stirring often. For each serving place an English muffin half on a plate and spoon about 1/2 cup meat mixture over top.

Each serving equals:
HE: 2 1/2 Protein, 1 1/4 Vegetable, 1 Bread, 6 Optional Calories
251 Calories, 7 gm Fat, 19 gm Protein, 28 gm Carbohydrate, 640 mg Sodium, 131 mg Calcium, 5 gm Fiber
DIABETIC: 2 meat, 1 Vegetable, 1 Starch

Edited by: NANASKNOLL at: 9/15/2011 (21:04)

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NANASKNOLL
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9/15/11 8:50 P

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GRANDE FIESTA BURGERS-serves 6

Penny - Pinching Main Dishes

16 oz. ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 can Healthy Request Tomato Soup
2 teaspoons chili seasoning
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
6 reduced-calorie hamburger buns

In large skillet sprayed with olive oil-flavored cooking spray, brown meat, onion, and green pepper. Add tomato soup, chili seasoning, parsley flakes, and black pepper. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally. For each serving, spoon a full 1/3 cup meat mixture between a bun.

Each Serving Equals:
HE: 2 Protein, 1 Bread, 1/3 Vegetable, 1/4 Slider, 10 optional Calories
224 Calories, 8 gm Fat, 16 gm Protein, 22 gm Carbohydrate, 385 mg Sodium, 11 mg Calcium, 2 gm Fiber
DIABETIC: 2 Meat, 1 1/2 Starch

Edited by: NANASKNOLL at: 9/15/2011 (21:07)

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ANNINSD
Posts: 5,804
7/21/11 2:39 P

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From Patty

One time I made up a list of ways to use Kraft mac and cheese. Here is my list.
1. TUNA and NOODLES
1 box Kraft
1 can mushroom soup
1 can tuna
1 drained can of peas

2. CHILI MAC
1 box Kraft
1/2 pound burger
1 canned drained corn
celery and onions
tomato sauce, or paste or soup

3. STROGANOFF
1 cup sour cream
celery and onions
mushroom soup
leftover beef or 1/2 pound burger
1 box Kraft

4. CHICKEN CASSEROLE
1 box Kraft
1 can mushroom soup or chicken soup
1/2 cup chicken or trukey
1 can drained green beans
celery and onions

5. GOULOSH
2 boxes mac and cheese
1 quart tomatoes
1 pound burger
celery and onions

6. BROCCOLI CHICKEN CASSEROLE
1 box Kraft
cooked broccoli
chicken
cheese
mushroom soup

7. ITALIAN MACARONI SALAD
2 boxes Kraft
feta cheese
Italian dressing
fresh veggies, like carrots, celery and onions, black olives

8. MACARONI SALAD
1 box Kraft, cooked and cooled
1 can tuna
miracle whip
fresh veggies like carrots, celery and onions

9. LASAGNA
2 boxes Kraft
ricotta or cottage cheese or cream cheese
mozzarella cheese
spaghetti sauce
1/2 pound burger

10. FRANKFURTER CASSEROLE
1 box Kraft
1/2 pound hotdogs, cut up
1 can chili soup, or tomato soup
1 can drained corn


11.MAC AND SPAM
1 box Kraft
1 can spam, cut up and fried
onions and celery
This was all that I could think of. Hey, maybe I should write a cookbook.



Ann in San Diego


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ANNINSD
Posts: 5,804
3/12/11 9:53 P

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JoAnna Lund writes: If you think every main dish has to have meat, are you in
for a surprise! Just try this recipe. It is full of goodies, including
great taste!

Recipe comes from her book: "The Diabetic's Healthy Exchange Cookbook" Page
167

MEXICAN BEAN-NOODLE BAKE

10 ounces (one 16-ounce can) pinto beans, rinsed and drained
1/2 cup frozen whole kernel corn
1/2 cup chunky salsa
1 cup (one 8-ounce can) Hunt's Tomato Sauce
2 teaspoons chili seasoning mix
1/8 teaspoon black pepper
1 1/2 cups cooked noodles, rinsed and drained
3/4 (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with
olive-flavored cooking spray. In a large skillet sprayed with olive-flavored
cooking spray, combine pinto beans, corn, salsa, tomato sauce, chili
seasoning mix, and black pepper. Cook over low heat 10 to 15 minutes,
stirring occasionally. Stir in noodles. Pour mixture into prepared baking
dish. Sprinkle Cheddar cheese evenly over top. Bake 20 to 25 minutes.
Place baking dish on a wire tack and let set 5 minutes. Cut into 4-servings.

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

Each serving equals:
DIABETIC: 2 Meat, 2 starch, 1 Vegetable
253 calories, 5 gm fat, 15 gm protein, 37 gm carbohydrate, 768 mg sodium, 5
gm fiber
HE: 2 1/4 protein, 1 1/4 vegetable, 1 bread




Ann in San Diego


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ANNINSD
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3/7/11 11:29 A

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This one is for my son Tommy. He loves pot pies and especially loves it when there’s a little “fire” in the pot! I stopped at MILD - but you can go as hot as you want.

TOM’S GRANDE POT PIE

16 ounces extra-lean ground turkey or beef
1/2 cup chopped onion
1 cup chunky salsa
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/4 cup Kraft Fat Free Catalina Dressing
1/2 cup + 1 tablespoon (2 1/4 ounces) shredded Kraft
reduced-fat Cheddar cheese
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits

Preheat oven to 400 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in salsa, tomato soup and Catalina dressing. Add Cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through and Cheddar cheese melts, stirring occasionally. Spoon hot mixture into prepared baking dish. Separate biscuits and cut each into 3 pieces. Evenly sprinkle biscuit pieces over meat mixture. Lightly spray tops of biscuit pieces with butterflavored cooking spray. Bake for 10 to 15 minutes or until biscuit pieces are golden brown. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 1/2 Pr, 1 1/4 Br, 1/2 Ve, 1/2 Sl, 6 OC
257 Calories, 5g Fa, 24g Pr, 29g Ca, 841mg So, 119mg Cl, 2g Fi
DIABETIC: 2 1/2 Mt, 1 1/2 St/Ca, 1/2 Ve


Ann in San Diego


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ANNINSD
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3/7/11 11:11 A

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So creamy and so filling and so good . . .

DELUXE MACARONI AND CHEESE

2 1/2 cups cooked rotini pasta, rinsed and drained
1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
1 cup fat-free cottage cheese
1 cup frozen whole-kernel corn, thawed
2 eggs or equivalent in egg substitute
1(2-ounce) jar chopped pimiento, drained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 cup (4 ounces) shredded Kraft reduced-fat Cheddar cheese
14 small fat-free saltine crackers, made into fine crumbs

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine rotini pasta, evaporated milk, cottage cheese, corn, eggs, pimiento, parsley flakes, black pepper, and 2/3 cup Cheddar cheese. Spoon mixture into prepared baking dish. In a small bowl, combine cracker crumbs and remaining 1/3 cup Cheddar cheese. Evenly sprinkle crumb mixture over top. Lightly spray top with butter-flavored cooking spray. Bake for 35 to 40 minutes. 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 Br, 1 1/2 Pr, 1/2 SM
273 Calories, 5g Fa, 21g Pr, 36g Ca, 460mg So, 315mg Cl, 2g Fi
DIABETIC: 2 Mt, 1 1/2 St, 1/2 SM

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


Ann in San Diego


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ANNINSD
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3/7/11 11:05 A

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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 is still a winner!

SARAH’S SEVEN LAYER CASSEROLE

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

Preheat oven to 350 degrees. Spray an 8-by-12-inch 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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ANNINSD
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3/7/11 11:01 A

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This is kind of like a stew - only better!!!

HEARTY MEAT AND POTATO CASSEROLE

16 ounces extra-lean ground turkey or beef
3/4 cup chopped onion
1 cup chopped celery
1 3/4 cups (one 14 ½-ounce can) stewed tomatoes, coarsely
chopped and undrained
1 teaspoon JO’s Loose Meat Seasoning
1/8 teaspoon black pepper
3 cups (15 ounces) sliced raw potatoes
1 cup sliced carrots

Preheat oven to 350 degrees. Spray an 8-by-12-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and celery. Stir in undrained stewed tomatoes, JO’s Loose Meat Seasoning, and black pepper. Bring mixture to a boil. Layer half of potatoes and carrots in prepared baking dish. Spoon half of the meat mixture over top. Repeat layers. Cover and bake for 50 minutes. Uncover and continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1 ½ Ve, ½ Br
193 Calories, 5g Fa, 16g Pr, 21g Ca, 224mg So, 45mg Cl, 3g Fi
DIABETIC: 2 Mt, 1 Ve, 1 St

HINT: Substitute any reputable brand for JO’s Loose Meat Seasoning.


Ann in San Diego


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ANNINSD
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3/7/11 10:59 A

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Calling all celery lovers!!!

HE-MAN MAIN DISH CASSEROLE

8 ounces extra-lean ground turkey or beef
1/2 cup chopped onion
1 1/2 cups finely chopped celery
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1/3 cup fat-free milk
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/8 teaspoon black pepper
2 1/2 cups (12 ounces) 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, 546mg So, 277mg Cl, 3g Fi
DIABETIC: 2 Mt, 1 1/2 St, 1 Ve


Ann in San Diego


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ANNINSD
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3/6/11 6:35 P

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Cabbage-Beef Crescent Bake
March 2002 newsletter pg. 6

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

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

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

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

Description:
"4.5 ww points"

NOTES : Interesting..I made it also and the crescent rolls didn't bake through in the middle, so we had dough sticking to the roof of our mouths. Although the flavor was okay, it definitely wasn't a "thumbs up" experience! If I ever make it again, I would bake the crescent rolls for 5 or 10 minutes before I put the topping on.



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ANNINSD
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3/6/11 6:18 P

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Mexicali Quiche

Bill wrote "real men DO eat quiche if it's Mexicali Quiche".

Serves 8

1 Pillsbury refrigerated unbaked 9-inch piecrust
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar Cheese
1 cup frozen whole-kernel corn, thawed
1/2 cup sliced green onion
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 cup chunky salsa (mild, medium or hot)*
2 eggs or equivalent in egg substitute
1/2 cup Land 'O Lakes fat-free sour cream

Preheat oven to 425 degrees. Place piecrust in a 9-inch pit plate and flute edges. Prick sides and bottom with the tines of a fork. Bake for 10 minutes or until lightly browned. Remove from oven and sprinkle Cheddar cheese evenly over bottom of crust. Layer corn and onion over cheese. In a small bowl, combine dry milk powder, water, 1/2 cup salsa, and eggs. Mix well with wire whisk. Bout mixture over vegetables. Cover edge of crust with strip of foil. Bake for 15 minutes. Lower heat to 350 degrees and bake for another 30 minutes or until knife inserted in center comes out clean. Place pie plate on a wire rack and let set for 10 minutes. Cut into 8 pieces. When serving, garnish each piece with 1 tablespoon salsa and 1 tablespoon sour cream.

Each serving equals:
HE: 1 Protein (1/2 limited), 3/4 Bread, 1/4 Skim Milk, 1/3 Vegetable, 1/4 Fat, 3/4 Slider, 5 Optional Calories
**********
227 Calories, 10 gm Fat, 8 gm Protein, 25 gm Carbohydrate, 367 mg Sodium, 203 mg Calcium, 1 gm Fiber
**********
DIABETIC: 1 Meat, 1 Fat, 1 Starch, 1 Vegetable

Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M Lund

Pg 81/93


Ann in San Diego


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ANNINSD
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3/6/11 6:15 P

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Sweet Potato Casserole

This may be what you are looking for to go with the lean ham you are baking.

Serves 8

5 cups (24 ounces) peeled, sliced and cooked sweet potatoes
1/3 cup Carnation Non-fat Dry Mile Powder
3/4 cup Dannon plain fat-free yogurt
2 eggs or equivalent in egg substitute
3 tablespoons Brown Sugar Twin
1/2 cup (2 ounces) chopped walnuts
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon black pepper

Preheat oven to 350 degrees. Spray an 8-by-12-inch baking dish with butter-flavored cooking spray. In a medium bowl, whip sweet potatoes with electric mixer until smooth. Stir in dry milk powder, yogurt, eggs, Brown Sugar Twin, walnuts, pumpkin pie spice and black pepper. 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. Cut into 8 servings.

Each serving equals:
HE: 1 Bread, 1/2 Protein (1/4 limited), 1/2 Fat, 1/4 Skim Milk, 3 Optional Calories
**********
157 Calories, 5 gm, Fat, 6 gm Protein, 22 gm Carbohydrate, 93 mg Sodium, 109 mg Calcium, 3 gm Fiber
**********
DIABETIC: 2 Starch, 1/2 Meat, 1/2 Fat

Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M. Lund
pg. 86


Ann in San Diego


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ANNINSD
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3/6/11 5:14 P

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Macho Burritos

The name says it all--meaty and spicy, hearty and hot as you like it! I could serve this three times a week and still win Cliff's lip-smacking approval. Good garnished with fat-free sour cream, but remember to count optional calories accordingly. Ole!

Serves 4

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
2 teaspoons chili seasoning
1 3/4 cups (one-15 ounce can) Hunt's Chunky Tomato Sauce*
1 (6-inch) tortillas
1/2 cup chunky salsa (mild, medium, or hot)
1 teaspoon dried parsley flakes
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a larger skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Add chili seasoning and 1 cup tomato sauce. Bring mixture to a boil. cover and simmer 5 minutes. Spoon about 3 tablespoons of the mixture on each tortilla. Roll up tortillas. Place tortillas on a cookie sheet, seam sides down. Lightly spray tops with olive oil-flavored cooking spray. In a medium bowl, combine salsa, parsley flakes, and remaining 3/4 cup tomato sauce. Evenly spoon mixture over tortillas. Bake 10 minutes. Sprinkle 2 teaspoons Cheddar cheese over top of each. Continue baking until cheese starts to melt, about 3 minutes.

Each serving equals:
HE: 2 Protein, 1 1/4 Vegetable, 1 Bread
**********
232 Calories, 8 gm Fat, 17 gm Protein, 23 mg Carbohydrate, 944 mg Sodium, 2 gm Fiber
**********
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 181


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3/6/11 5:06 P

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Eggplant Parmigiana
JoAnna M. Lund

Here's a classic dish that turns up on the menus of most Italian restaurants, especially in New York's Little Italy neighborhood that has been home to so many new arrivals on our shores! It's a sturdy and satisfying dish that makes a great entree and can be served with a small portion of spaghetti, as tradition calls for. This version is especially rich because it features two delectable cheeses, and meat, too!
Serves 6

1 large eggplant
1/2 teaspoon salt
16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
2 cups (one 16-ounce can) tomatoes, chopped and undrained
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
3 (3/4-ounce) slices Kraft reduced-fat mozzarella cheese

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Cut eggplant into 12 slices. Sprinkle slices lightly with salt. Let set for 5 minutes. Pat slices dry. In a large skillet sprayed with butter-flavored cooking spray, brown eggplant slices on both sides. Meanwhile, in another large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in undrained tomato, parsley, and black pepper. Lower heat and simmer for 5 minutes. Arrange half of eggplant slices in prepared baking dish. Spoon meat mixture over top. Evenly arrange remaining eggplant slices over meat mixture. Sprinkle Parmesan cheese evenly over eggplant. Cut mozzarella cheese slices in half diagnolly. Evenly arrange cheese pieces over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 2 2/3 Protein, 1 1/2 Vegetable
**********************************************************
192 Calories, 8gm Fat, 18gm Protein, 12gm Carbohydrate,
520mg Sodium, 104mg Calcium, 4gm Fiber
**********************************************************
DIABETIC: 2 1/2 Meat, 1 1/2 Vegetable

"Cooking Healthy Across America, page 77."


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Coney Island Pasta Casserole

As festive as a visit to the world-famous amusement park, this dish features a roller coaster of man-pleasing flavors. Enjoy!

Serves 4

8 ounces ground 90% lean turkey or beef
8 ounces diced Healthy Choice 97% fat free frankfurters
1/2 cup finely chopped onion
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1/4 cup Heinz Light Harvest or Healthy Choice ketchup
1 1/2 teaspoons chili seasoning
2 cups hot cooked rotini pasts, rinsed and drained
1//3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, frankfurters, and onion. Stir in tomato sauce, ketchup and chili seasoning. Add rotini pasta. Mix well to combine. Spread mixture into prepared baking dish. Bake 20 minutes. Evenly sprinkle cheddar cheese over top. Continue baking 10 minutes or until cheese melts. Place baking dish on a wire rack and let set 5 minutes. Cut into 4 servings.

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

Each serving equals:
HE: 2 3/4 Protein, 1 1/3 Vegetable, 1 Bread, 7 Optional Calories
**********
320 Calories, 8 gm Fat, 26 gm Protein, 36 gm Carbohydrate, 1215 mg Sodium, 1 gm Fiber
**********
DIABETIC: 3 Meat, 2 Starch, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 198


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Heartland Macroni and cheese

1 can Healthy Request Cream of Mushroom soup --
1/3 cup skim milk
1 tsp dried onion flakes
1 tsp dried parsley flakes
1/4 tsp black pepper
1-1/2 cups shredded Kraft reduce-fatCheddar cheese (6oz)
2 1/2 cups cooked elbow macroni -- rinsed and drained
1/2 cup frozen peas -- thawed
1-1/2 cups diced fat-free ham or any -- (9oz)
extra-lean ham

Preheat oven to 350 degrees. Spray an 8x8 baking dish with butter-flavored cooking spray. In a large skillet, combine mushroom suop, skim milk, onion flaked, parsley flakes and black pepper. Stir in Cheddar cheese. Cook over medium heat, stirring often, until cheese melts. Add macroni, peas, and ham. 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 6 servings

Hint: 1 2/3 cups uncooked macroni usually cooks to about 2 1/2 cups.
thaw peas by placing in a colander and rinse under hot water for one minute.
239 calories 7 gm Fat 19 gm protein 25 gm carbohydrate 799 mg Sodium 1 gm fiber
Diabetic: 2 Meat 1 1/2 starch


Cooking Healthy With a Man In Mind page 213

Description:
"7 ww points"


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I like this one a lot too! I use cream of chicken soup though, as I think it's more of a orange cheese color then the gray of the cream of mushroom soup. But, it's really really yummy! I also double the broccoli.


SewInLove/Heather

This is my traditional Broccoli recipe I make for our Thanksgiving or Christmas Dinner...yum



Broccoli Party Casserole

1 package frozen cut broccoli cooked and drained
1 can Campbell's H. R. Cream of Mushroom Soup
14 small fat-free saltine crackers *crushed fine
1 egg or equivalent in egg substitute
1 cup shredded Kraft low-fat Cheddar cheese
1/2cup Kraft fat-free mayonnaise


Directions for Broccoli Party Casserole

"This festive dish is almost a vegetable quiche, but even better, I think, because it's got lots and lots of broccoli in it! You might want to serve this as a part of a holiday buffet, or just some evening when you want to treat your family like company."

1. Preheat oven too 400 degrees F. Spray an 8-by-8-inch bakin dish with butter-flavored cooking spray. In a large bowl, combine broccoli, cracker crumbs and Cheddar cheese. In a small bowl combine mushroom soup, egg and mayonnaise. Add soup mixture to broccoli mixture. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings. Freezes well.

Serving size (1/6 recipe)According to the cookbook:Per serving: 149 Cal, 5g Fat, 9 gm Pro, 17g Carb, 637mg Sod, 190mg Calc, 2g FibHealthy Exchanges: 1 Protein, 1 Vegetable, 1/3 Bread, 1/2 Slider, 8 Opt. Cal.Diabetic: 1 Meat, 1 Vegetable, 1 Starch/CarbohydrateWeight Watcher Points: 3
""Make A Joyful Table Cookbook, page 158""




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Hamburger-Potato Casserole

This fresh take on classic shepherd's pie tastes just enough like a cheeseburger to get my son Tommy's vote.

Serves 4

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
2 cups (one 16-ounce can) cut green beans, rinsed and drained
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup frozen whole kernel corn, thawed,
1/4 teaspoon black pepper
2 cups water
1 1/3 cups (3 ounces) instant potato flakes
1/3 cup Carnation Nonfat Dry Milk Powder
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 and onion. Add green beans, mushroom soup, corn, and black pepper. Mix well to combine. Pour into prepared baking dish. Bake 20 minutes. Place baking dish on a wire rack while preparing potato mixture. Cook water until boiling. 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 and additional 10 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 4 servings.

Each serving equals:
HE: 2 Protein, 1 1/3Vegetable, 1 Bread
**********
300 calories, 8 gm Fat, 19 gm Protein, 38 mg Carbohydrate, 509 mg Sodium, 3 gm Fiber
**********
DIABETIC: 2 Meat, 2 Starch, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 182


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Texas Lasagna

Know how they say that everything is big in Texas? This dish is no exception. It's big on flavor, big on eye appeal, and just plain big on the plate! (Think of it--one quarter of a 9-by-9-inch pan is a hearty serving!)

Serves 4

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 teaspoon chili seasoning
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes
1/2 cup (4 ounces) Philadelphia fat-free cream cheese
1/2 cup Land O Lakes fat-free sour cream
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
2 cups hot cooked noodles, rinsed and drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat over to 350 degrees. Spray a 9-by-9-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butt-flavored cooking spray, brown meat and onion. Stir in tomato sauce, chili seasoning, black pepper, and parsley flakes. Lower heat and simmer. Meanwhile, in a medium bowl, stir cream cheese with a spoon until soft. Add sour cream and mushrooms. mix will to combine. Layer half of noodles in prepared pan. Spoon half of meat sauce over noodles. Drop cream cheese mixture evenly over sauce. Repeat layers with noodles and meat sauce. Evenly sprinkle Cheddar cheese over top Bake 45 minutes. Place pan on a wire rack and let set 5 minutes. Cut into 4 servings.

HONE: 1 3//4 cups uncooked noodles usually cooks to about 2 cups. (These are regular noodles, not lasagna noodles.)

Each serving equals:
HE: 3 Protein, 2 1/4 Vegetable, 1 Bread, 1///4 Slider, 10 Optional Calories
**********
349 Calories, 9 gm Fat, 32 gm Protein, 35 gm Carbohydrate, 1,088 mg Sodium, 2 gm Fiber
**********
DIABETIC: 3 meat, 2 Vegetable, 1 1/2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 184


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Texas Jo Casserole

Here's a cousin of my classic Healthy JO's, a lively, meaty festival of flavors perfect for fall football potlucks and full of cozy warmth. When it comes bubbling and brown from the oven, your taste buds are sure to sizzle!

Serves 4

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup frozen whole kernel corn
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
1/4 cup (1 ounce) sliced ripe olives
1 1/2 cups hot cooked rotini pasta, rinsed and drained
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/2 cup chunky salsa (mild, medium, or hot)
1 tablespoon Brown Sugar Twin
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 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. 1 cup uncooked rotini pasts usually cooks to about 1 1/2 cups. 2. Also good topped with 1 tablespoon fat-free sour cream.

Each serving equals:
HE: 2 Protein, 1 Bread, 3/4 vegetable, 1/4 Fat, /2 Slider, 6 Optional Calories
**********
293 Calories, 9 gm Fat, 18, gm Protein, 35 gm Carbohydrate, 698 mg Sodium, 5 gm Fiber
**********
DIABETIC: 2 Meat, 2 Starch, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg

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Mexicalli Pie

This is the recipe that started the whole thing, that launched Healthy Exchanges. It's the first one I ever created--and when I served it to Cliff, he tome me he would eat anything else I prepared, no matter how healthy, as long as it tasted this good! That's about as high a compliment a "truck-drivin' man" can give.

Serves 8

16 ounces ground 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 whole kernel corn
1 cup chunky salsa
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1/8 teaspoon black pepper
1 cup (3 ounces) crushed corn chips

Preheat over to 350 degrees. In a large skilled sprayed with olive-oil cooking spray, brown meat, onions, and bell pepper. Add corn, salsa, cheddar cheese, and black pepper. Spray a 10-inch pie plate with olive-oil-flavored cooking spray. Place meat mixture in pie plate Top with crushed corn chips. Bake 30 minutes. cook 10 minutes before serving.

Each serving equals:
HE: 2 Protein, 3/4 Bread, 1/2 Vegetable, 1/4 Slider, 10 Optional Calories
**********
204 Calories, 10 gm Fat, 15 gm Protein, 14 gm Carbohydrate, 324 mg sodium, 2 gm fiber
**********
DIABETIC: 2 Meat, 1 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 307


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Layered Chicken Dinner

This dish is fun and easy to prepare--just layer each ingredient into the dish, pour on the topping, and sit down to enjoy your favorite game show while dinner bakes.

Serves 4

1 cup (3 Ounces) uncooked regular white rice
2 cups (one 16-ounce can) cut green beans, rinsed and drained
16 ounces skinned and boned chicken breast, cut into 4 pieces
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
2 tablespoons Hormel Bacon Bits
3/4 cup water
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
1/4 teaspoon black pepper

Preheat over to 350 degrees. Spray and 8-by-8-inch baking dish with butter-flavored cooking spray. Layer rice, green beans, and chicken in prepared baking dish. In a medium bowl, combine chicken soup, mushrooms, bacon bits, water, parsley flakes, onion flakes and black pepper. Evenly spoon soup mixture over top. Cover and bake 90 minutes. uncover and continue baking 15 minutes. Evenly divide into 4 servings.

Each serving equals:
HE: 3 Protein, 1 1/4 Vegetable, 3/4 Bread, 1/2 Slider, 17 Optional Calories
*********
284 Calories, 4 gm Fat, 32 gm Protein, 30 gm Carbohydrate, 558 mg Sodium, 2 mg Fiber
**********
DIABETIC: 3 Meat, 1 1/2 Starch, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 216


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Grande Macaroni and Ham Bake

I wanted this book to feature lots of recipes for that man-pleasing favorite, macaroni and cheese! Here;s a tangy treat that promised spicy flavors and cozy, warm, tummy-filling goodness.

Serves 4

1/2 cup diced onion
3/4 cup finely chopped celery
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup chunky salsa (mild, medium or hot)
1 teaspoon dried parsley flakes
Full 1 1/2 cups (9 ounces) diced Dubuque 97% fat=free ham or any extra lean ham
2 cups hot cooked elbow macaroni, rinsed and drained
1 (3/4-ounce) slices of Kraft reduced-fat American cheese

Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with olive-oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, sauté onion and celery until tender. Stir in mushroom soup, salsa and parsley flakes. Add ham and macaroni. Mix well to combine. Spread mixture into prepared baking dish. Evenly arrange cheese slices over top. Bake 20 to 25 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 4 servings.

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

Each serving equals:
HE: 2 1/2 Protein, 1 Vegetable, 1 Bread, 1/2 Slider, 1 Optional Calorie
**********
258 Calories, 6 gm Fat, 19 gm Protein, 32 gm Carbohydrate, 1,061 mg Sodium, 1 gm Fiber
**********
DIABETIC: 2 1/2 Meat, 1 1/2 Starch, 1 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 212


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Grande Chicken-Rice Ole!

If you're in the mood for Mexican flavors but don't want to leave home to get'em, here's the perfect solution: an easy casserole that looks good and smells great. My son-in-law John, cheered when I set this on the table.

Serves 6

1 1/2 cups (8 ounces) diced cooked chicken breast
1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1 cup chunky salsa (mild, medium or hot)*
6 tablespoons Land O Lakes fat-free sour cream*
1 teaspoon dried parsley flakes
2 cups hot cooked rice
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a large bowl, combine chicken, chicken soup, 1/2 cup salsa, and 2 tablespoons sour cream. Add parsley flakes, rice, and Cheddar cheese. Mix well to combine. Pour mixture into prepared baking dish. Bake 20 minutes. In a small bowl, combine remaining 1/2 cup salsa and remaining 4 tablespoons sour cream. Spread mixture evenly over top of casserole. Continue baking 10 minutes. Place baking dish on a wire rack and let set 2 to 3 minutes. Cut into 6 servings.

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

Each serving equals:
HE: 1 2/3 Protein, 2/3 Bread, 1/3 Vegetable, 1/2 Slider, 5 Optional Calories
**********
179 Calories, 3 gm Fat, 17 gm Protein, 21 gm Carbohydrate, 472 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 1/2 Meat, 1 1/2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 219


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3/6/11 2:27 P

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Macaroni Lasagna
JoAnna M. Lund

This is so satisfying, you won't even miss the meat!
Serves 4

1 3/4 cup Hunt's tomato sauce
1/4 teaspoon minced garlic
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 cups cooked macaroni
2 cups fat-free cottage cheese
4 oz shredded reduced-fat Mozzarella cheese (1 cup)
3/4 oz grated Kraft House Italian cheese (1/4 cup)

Preheat oven to 350 degrees. In a large skillet sprayed with olive-flavored cooking spray, combine tomato sauce, garlic, Italian seasoning and black pepper. Simmer 5 minutes. Spoon about 2/3 cup sauce mixture into an 8x8 baking dish sprayed with olive-flavored cooking spray. Layer half of macaroni, half of cottage cheese, and half of Mozzarella cheese. Repeat layer with remaining macaroni, cottage cheese, and Mozzarella cheese. Spoon remaining sauce over top. Evenly sprinkle House Italian cheese over sauce. Bake 45 minutes. Let set 2-3 minutes before serving.

Each serving equals:
HE: 2 3/4 Protein, 1 3/4 Vegetable, 1 Bread
*************************************************************
257 Calories, 4gm Fat, 27gm Protein,
28gm Carbohydrate, 937mg Sodium
*************************************************************
DIABETIC: 3 Meat, 1 1/2 Vegetable, 1 Starch

"Strong Bones Healthy Exchange Cookbook pg. 164
or Healthy Exchanges Food Newsletter, October 1994, pg. 7."


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Macaroni, Corn and Cheese Casserole

This will keep the winds of winter at bay - at least for a little while!

1/4 cup chopped onion
1/2 cup chopped green bell pepper
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1 cup + 2 tablespoons (4 1/2 ounces) shredded Kraft reduced fat Cheddar cheese
1 1/2 cups frozen whole kernel corn, thawed
1 1/2 cups hot cooked elbow macaroni, rinsed and drained

Preheat over to 350 degrees. Spray and 8 by 8 inch baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, sauté onion and green pepper for 5 minutes. Stir in mushroom soup and Cheddar cheese. Add corn and macaroni. Mix well to combine. Lower heat and simmer for 5 minutes or until cheese melts. Spread mixture into prepared baking dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

HINT: 1. Thaw corn by placing in colander and rinsing under hot water for one minute. 2. 1 full cup uncooked elbow macaroni usually cooks to about 1 1/2 cups.

Serves 6 - Each serving equals:
HE: 1 Br, 1 Pr, 1/4 Ve, 1/4 Sl, 8 OC
**********
177 Calories, 5 gm Fa, 9 gm Pr, 25 gm Ca, 377 mg So, 187 mg Cl, 2 gm Fi
**********
DIABETIC: 1 1/2 St, 1 Mt

Healthy Exchanges Newsletter, Vol VIII, Issue 10 - October 1999, pg 7
Joanna M Lund


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3/5/11 4:19 P

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Almost Ravioli

8 oz. extra-lean ground sirloin beef or turkey breast
1/2 cup chopped onion
1 (10 0z.) pkg. frozen chopped spinach, thawed & thoroughly drained
1 1/2 tsp. JO's Italian Seasoning or any Italian seasoning
1 (2.5 oz.) jar sliced mushrooms, drained
1 (8 oz.) can Hunt's Tomato Sauce
1 (15 oz.) can diced tomatoes, undrained
1 T. granular Splenda
2 cups cooked shell macaroni, rinsed & drained
1/2 cup + 1 T. ( 2 1/4 oz.) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8-by8-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in spinach, Italian Seasoning, mushrooms, tomato sauce, undrained tomatoes and Splenda. Lower heat and simmer for 5 minutes. Add shell macaroni. Mix well to combine. Spoon hot mixture into prepared baking dish. Evenly sprinkle Cheddar cheese over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 serving.

Serves 4, each serving equals: HE: 3 Ve, 2 1/4 Pr, 1 Br, 2 OC
262 Calories, 6g FA, 21g Pr, 31g Ca, 746mg So, 201mg Cl, 4g Fi
Diabetic Exchanges: 2 1/2 Ve, 2 Mt, 1 St
Hint: Usually 1 1/3 cups uncooked shell macaroni cooks to 2 cups
from newsletter 4/03, p. 4


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Dixie Dandy Bake

1 c. unsweetened applesauce
1 c. pineapple tidbits, drained, 2 T. juice reserved
1 1/2 c. diced lean ham
4 1/2 c. cooked, diced sweet potatoes
2 T. apricot spreadable fruit
1 t. prepared mustard

Preheat oven to 400. Spray 8 x 8 baking dish with cooking spray. In large boel, combine applesauce, pineapple, ham, and sweet potatoes. Evenly spread mixture in baking dish. In small bowl, combine reserved pineapple juice, mustard, and apricot spreadable fruit. Drizzle evenly over sweet potato mixture. Bake 35-40 minutes. Place baking dish on wire rack and let set for 5 minutes. Makes 6 servings.

HE: 1 bread 1 pro 1 fruit
198 cal 2 grm fat 9 grm pro 36 grm carbs 432 mg sod 33 mg cal 4 grm fiber
Diabetic 1 1/2 bread 1 meat 1 fruit

From The Cancer Recovery HE Cookbook, pg. 207 or December 1997 Newsletter


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Candied Sweet Potato Bake

2 1/4 cups cooked sweet potatoes (12 oz)
1 full cup of 97% FF ham, diced (I left this out)
1/2 cup Carys reduced-calorie maple syrup (I used sugar free)
2 eggs, slight beaten
1/3 cup nonfat dry milk powder
1/2 cup water

Preheat oven to 350 degrees. In medium bowl mash potatoes. Add diced ham. Mix well. Stir in maple syrup. In small bowl slightly beat eggs. Add dry milk powder and water and mix well. Pour egg mixture into sweet potato mixture. Stir until well blended. Pour mixture into an 8x8 inch baking dish sprayed with butter flavored spray. Bake 40-45 min or until knife comes out clean.

4 servings

HE 2 Pr, 1 br, 1/4 sm, 1/2 si
144 cal, 3 gm fat, 9 gm protein, 20 gm carbs, 319 mg So, 1gm Fi
Diabetic: 1 mt, 1 1/2

Best of Healthy Exchanges Food Newsletter Cookbook page 85


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Cavatini

8 oz ground 90% lean turkey or beef
1 cup chopped green bell pepper
1 cup chopped onion
1 6 oz can tomato paste
1 cup water
1/2 cup canned sliced mushrooms, drained (2.5 oz jar)
1/3 cup canned sliced ripe olices (1 1/2 oz)
1 tablespoon pizza seasoning/OR Italian seasoning
3/4 cup shredded Kraft reduced fat Cheddar cheese (3 oz)
3/4 cup shredded Kraft red fat mozzarella cheese (3 oz)
2 cups cooked pasta, any variey or varieties

Preheat oven to 350 degrees. In a large skillet sprayed with
olive flavored cooking spray, brown meat, green pepper, and
onion. Add tomato paste, water, mushrooms, olives, pizza
seasoning, pasta and cheddar cheese. Spoon mixture into an
8 x 8 inch baking dish sprayed with olive flavored cooking
spray. Cover and bake 20-30 minutes. Sprinkle mozzarella
cheese on top and continue baking until cheese melts, about
5-6 minutes. Cut into 6 pieces.

Serves 6

Each serving equals: HE: 2 1/3 Pr, 1 1/2 Ve, 3/4 Br, 1/3 Fa
253 Calories, 9 gm fat, 19 gm Pr, 24 Gm Ca, 831 mg So, 3 gm Fi

Diabetic: 2 Meat, 2 Vegetable, 1 Starch, 1/4 Fat

Hint: 1 3/4 cups Hunts Chunky tomato sauce (15 z can) may be
used in place of tomato paste and water.



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Burger Heaven Casserole
Potful Of Recipes

16 oz. extra lean gr. beef (or turkey)
2 cups sliced raw potatoes
1 & 1/2 cups sliced carrots (I used frozen)
1 cup chopped celery
1/2 cup chopped onion
1 cup frozen peas -thawed
1 cup frozen whole kernal corn - thawed
1 10 oz. can healthy Request Tomato Soup
1/2 cup water (I did add a little more water)
1 tsp. dried parsley flakes
1 can mushrooms
Salt and Pepper

In large skillet brown meat, onion & celery mixture and
mushrooms.

In slow cooker container - sprayed with butter flavored spray
combine meat mixture, potatoes, carrots, peas, and corn. stir
in tomato soup, water, parsley flakes and salt and pepper to
taste.

Cover and cook on low 6 to 8 hours.

6 - 1 cup servings

HE: 2 protein - 1 bread - 1 veg. - 1/4 slider and 10 optional
calories

243 calories, 7 gm fat, 17 gm. protein, 28 gm. carbohydrates,
333 mg. Sodium (more if you add extra salt ), 33 mg. calcium,
4 gm. fiber

Diabetic - 2 meat - 1 & 1/2 starch and 1 veg

WW -- 5 points

Description:
"Recipe by JoAnna Lund-Healthy Exchanges"



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ALL STAR MELODY CASSEROLE

8 ounces ground 90% lean turkey or beef
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1 3/4 cups(one 15-ounce can) Hunt's Tomato Sauce
1 teaspoon dried parsley flakes
1 1/2 Cups hot cooked elbow macaroni, rinsed and drained
1 1/2 Cups frozen whole-kernel corn, thawed
4 (3/4-ounce) slices Kraft reduced fat American 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, green pepper, and onion. Stir in tomato soup, tomato sauce, and parsley flakes. Add macaroni and corn. Mix well to combine. Pour mixture into prepared baking dish. Bake for 20 minutes. Evenly arrange cheese slices over top. Continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:

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

218 Calories, 6 gm Fat, 13 gm Protein, 28 gm Carbohydrate, 781 mg Sodium, 98 mg Calcium, 3 gm Fiber

DIABETIC: 1 1/2 Meat, 1 1/2 Vegetable, 1 Starch/Carb
page 336 of Cooking Across America


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Pork & Sweet Potato Casserole

Serves 6 (1 full cup)/ ea serving 4 pts

1 1/2 lbs lean pork tenderloin, cut into 36 pieces
3 full cups peeled and sliced raw sweet potatoes
1/2 c chopped onion
1/2 c chopped green pepper
2 c (one 16 oz can) tomatoes, chopped and drained
1 T Br Sugar Twin
1 tsp dried pasley flakes
1/8 tsp black pepper

Spray a slow cooker container with butter flavored cooking spray. In a prepared container, combine pork pieces, sweet potatoes, onion and green pepper. In a med bowl combine tomatoes, sugar sub, parsley and pepper. Pour tomato mixture over pork mixture. Cover and cook on low 8-10 hours. Mix well before serving.

Each serving: 232 cal, 4 gm fat, 3 gm fiber / 4 pts
Exchanges 3 meat, 1 starch, 1 veg

pg 256 A Potful of Recipes


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Chicken-Peanut Casserole

If you like the flavors found in a Thai restaurant, then I think you will like this dish!

1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1/2 cup Kraft fat free mayonnaise
1/4 cup Peter Pan reduced fat peanut butter
1 tablespoon lemon juice
Full 1 1/2 cups (9 ounces) dice cooked chicken breast
1 1/2 cups hot cooked rice
1 cup chopped celery
1/2 cup chopped onion
1/4 cup (1 ounce) chopped dry roasted peanuts

Spray an 8 by 8 inch glass baking dish with butter flavored cooking spray. In a large bowl, combine chicken soup, mayonnaise, peanut butter and lemon juice. Add chicken, rice, celery, onion and peanuts. Mix gently to combine. Pour mixture into prepared baking dish. Cook on MEDIUM (0% poser) for 10 minutes, turning after 5 minutes. Let set 5 minutes before serving. Divide into 6 servings.

HINTS: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2. 1 cup uncooked instant rice cooks to about 1 1/2 cups.

Serves 6 - Each serving equals:
HE: 2 1/3 Pr, 1 Fa, 1/2 Br, 1/2 Ve, 1/2 Sl, 3 OC
**********
264 Calories, 8 gm Fa, 19 gm Pr, 29 gm Ca, 452 mg So, 20 mg Cl, 2 gm Fi
**********
DIABETIC: 2 Mt, 1 St/Ca, 1 Fa, 1/2 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 2 - February 2000, pg 7
Joanna M Lund


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Taco Spaghetti Bake

After eating his serving of this Cliff told me with a contented smile on his face. "It's a dirty rotten job being your taste tester, but someone's got to do it!"

8 ounces extra lean ground turkey or beef
1 cup (one 8 ounce can) Hunt's Tomato Sauce
1 cup chunky salsa (mild, medium or hot)
1/4 cup water
1 tablespoon JO's taco seasoning
2 cups cooked spaghetti, rinsed and drained
3/4 cup (3 ounces) shredded Kraft reduced fat Cheddar cheese
1/2 cup Land O Lakes no fat sour cream
1/2 cup (1 1/2 ounce) crushed Dorito's "WOW" Nacho chips

Preheat over to 375 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a large skilled sprayed with butter flavored cooking spray, brown meat, Stir in tomato sauce, salsa, water and JO's Taco Seasoning. Add spaghetti. Mix well to combine. Spread mixture into prepared baking dish. Bake for 20 minutes. Evenly sprinkle Cheddar cheese over top. Continue baking for 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Carefully spread sour cream over top and garnish with crushed Nacho chips. Divide into 6 servings.

HINT: 1. 1 cup broken uncooked spaghetti usually cooks to about 1 1/2 cups. 2. Substitute any reputable brand for JO's Taco Seasoning.

Serves 6 - Each serving equals:
HE: 1 2/3 Pr, 1 Br, 1 Ve, 1/4 Sl
**********
189 Calories, 5 gm Fa, 15 gm Pr, 21 gm Ca, 553 mg So, 133 mg Cl, 1 gm Fi
**********
DIABETIC: 2 mt, 1 St, 1 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 1 - January 2000, pg 6
Joanna M Lund


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Broccoli Cheese Casserole Serves 6
From Grandma's Comfort Food Made Healthy

1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1 1/2 cups (6 oz) shredded Kraft reduced fat Cheddar cheese
1/3 cup f/f milk
1 tsp. Worcestershire sauce
1/3 cup Land O Lakes no fat sour cream
1 cup (3 oz) uncooked Minute Rice
3 cups frozen cut broccoli, slightly thawed

Preheat oven to 350 degrees. Spray an 8 x 8 inch baking dish with butter flavored cooking spray. In a large saucepan, combine mushroom soup, Cheddar cheese, skim milk, and Worcestershire sauce. cook over medium heat until cheese melts, stirring constantly. Remove from heat. Add sour cream and uncooked rice. Mix well to combine. Stir in broccoli. Pour mixture into prepared baking dish. Cover and bake for 30 min. Uncover and continue baking for 15 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

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

162 cal, 6g fat, 11g protein, 16g carbo, 506 mg sodium, 292 mg calcium, 1g fiber

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


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3/4/11 9:37 P

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Cheesy Chicken Casserole serves 4
From Grandma's Comfort Food Made Healthy

1 cup (3 oz) uncooked rotini pasta
2 cups frozen carrot, broccoli and cauliflower blend
3 cups water
1 full cup (6 oz) diced cooked chicken breast
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1/8 tsp black pepper
1/2 tsp dried parsley flakes

Preheat oven to 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a medium saucepan, cook rotini pasta and vegetables in water for 15 min. or until tender. Drain. Return mixture to saucepan. Add chicken. Mix well to combine. Stir in mushroom soup, cheddar cheese, blk pepper and parsley flakes. pour mixture into prepared baking dish. Bake for 20 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings.

HINTS: 1 cup frozen cauliflower, 1/2 cup frozen broccoli and 1/2 cup frozen carrots may be used in place of frozen blended vegetables.

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

Each Serving equals:
HE: 2 1/2 protein, 1 bread, 1 vegetable, 1/2 slider, 1 optional calorie

239 cal, 7g fat, 23g protein, 21g carbo, 550 mg sodium, 237mg calcium, 2g fiber

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


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3/4/11 9:30 P

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Creamy Tuna and Rice Serves 4 (1 full cup)
From Grandma's Comfort Food Made Healthy

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 cup f/f milk
2 tsp. reduced sodium soy sauce
1 (6 oz) can white tuna, packed in water, drained and flaked
1/2 cup frozen peas, thawed
1/4 cup (one 2 oz jar) chopped pimiento, drained
1/4 tsp. black pepper
1 cup (3 oz) uncooked Minute Rice

In a large skillet, combine chicken soup, f/f milk, and soy sauce. Stir in tuna, peas, pimiento and blk pepper. Bring mixture to a boil. Remove from heat. Stir in uncooked rice. Cover and let set for 5 min. Fluff with fork before serving.

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

Each serving equals:
HE 1 bread, 3/4 protein, 1/4 f/f milk, 1/2 slider, 1 optional calorie

170 cal, 2g fat, 16g protein, 22g carbo, 562mg sodium, 139mg calcium, 1g fiber

Diabetic 1 1/2 starch/carbo 1 1/2 meat


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Scalloped Chicken and Noodles serves 4
from Grandma's Comfort Food Made Healthy

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/3 cup Carnation n/f dry milk powder
1 cup water
1/2 cup finely chopped onion
1 1/2 cups hot cooked noodles, rinsed and drained
1/2 cup frozen peas, thawed
1 full cup (6 oz) diced cooked chicken breast
1/2 cup (one 2.5 oz jar) sliced mushrooms. drained
1 tsp. dried parsley flakes
1/4 tsp. black pepper
5 Ritz Reduced Fat crackers, made into crumbs
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese

Preheat oven to 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a medium saucepan, combine chicken soup, dry milk powder, water and onion. Cook over medium heat until mixture is heated through, stirring often. Stir in noodles, peas,, chicken, mushrooms, parsley flakes and black pepper. Spread mixture into prepared baking dish. In a small bowl combine cracker crumbs and Parmesan cheese. Evenly sprinkle cracker mixture over top. Bake for 30 min. Place baking dish on wire rack and let set for 2 - 3 min. Divide into 4 servings.

HINTS: 1 1/4 uncooked noodles usually cooks to about 1 1/2 cups.
Thaw peas by placing in a colander and rinsing under hot water for one minute.

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

Each serving equals:
HE 1 3/4 protein, 1 1/4 bread, 1/2 vag, 1/4 s/milk, 1/2 slider, 5 optional calories

268 cal, 4g fat, 22g protein, 36g carb, 565mg sodium, 99mg calcium, 3g fiber

Diabetic 2 meat, 2 starch


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3/4/11 5:18 P

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Broccoli and Corn Side Dish

3 cups frozen cut broccoli, thawed
3/4 cup finely chopped onion
10 Ritz reduced fat crackers, made into crumbs
1 egg, beaten or equivalent in egg substitute
2 cups (one 16 ounce can) cream style corn*
1 scant cup shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8 by i inch baking dish with butter flavored cooking spray. In a large bowl, combine broccoli and onion. Set aside. In a small bowl, combine cracker crumbs and egg. Set aside. Spread half of corn in prepared baking dish. Top with half of broccoli mixture and half of crumb mixture. Repeat layers. Sprinkle Cheddar cheese evenly over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 1/4 Ve, 1 Br, 1 Pr
**********
169 Calories, 5 gm Fa, 9 gm Pr, 22gm Ca, 425 mg So, 176 mg Cl, 3 gm Fa
**********
Diabetic: 1 Ve, 1 St, 1 Mt

HINTS: 1. Thaw broccoli by placing in colander and rinsing under hot water for one minute. 2. A self seal sandwich bag works great for crushing crackers.

Healthy Exchanges Newsletter, Vol IX, Issue 7 - July 2000, pg 11
Joanna M Lund

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Mexican Potato Pie

Jan Miller, Witicha, KS e-mailed a recipe for me to try. It sure put a smile on Cliff's face when he tried it!

1 1/2 cups water
2 cups instant potato flakes
2 egg whites, slightly beaten
3 tablespoons Land O Lanes no fat sour cream
2 tablespoons dried parsley flakes
8 ounces extra lean ground turkey or beef
q cup salsa (mild, medium or hot)
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1/2 cup sliced rip olives
2 tablespoons reduced sodium ketchup
1/2 teaspoon dried minced garlic
3/4 cup shredded Kraft reduced fat Cheddar cheese

Preheat oven to 425 degrees. Spray a 9 inch pie plate with olive oil flavored cooking spray. In a medium saucepan, bing water to a boil. Remove from heat. Stir in instant potato flakes. Add beaten egg whites, sour cream and parsley flakes. Mix well to combine. Press potato mixture into prepared pie place covering bottom and sides. Prick several times with the tines of a fork. Lightly spray "crust" with butter flavored cooking spray. Bake for 15 minutes. Meanwhile, in a large skillet sprayed with olive oil flavored cooking spray, brown meat. Stir in salsa, mushrooms, olives, ketchup and garlic. Simmer or 5 minutes. Spoon mixture into pie shell. Sprinkle Cheddar cheese evenly over top. Bake for 3 to 4 minutes or until cheese melts. Place pie plate 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 Br, 1/2 Ve, 1/3 Pf, 1/4 Sl, 2 OC
**********
150 Calories, 5 gm Fa, 13 gm Pr, 11 gm Ca, 526 mg So, 118 mg Cl, 1 gm Fi
**********
Diabetic: 1 1/2 Mt, 1 1/2 St/Ca, 1/2 Ve, 1/2 Fa

Healthy Exchanges Newsletter, Vol IX, Issue 7 - July 2000, pg 5
Joanna M Lund


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3/4/11 5:14 P

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Southwest Stuffed Peppers

Unusual? Yes! - Filling? you Bet! - Tasty? Most Certainly!!!

4 (medium sized) green bell peppers
2 1/4 cups hot water*
1/2 cup chopped onion
1/2 cup chunky salsa (mild, medium or hot)
1 tablespoon Brown Sugar Twin
1 teaspoon JO's Chili Seasoning
1 cup cold cooked rice
6 ounces (one 8 ounce can) red kidney beans, rinsed and drained
1/2 cup frozen whole kernel corn, thawed
1/2 cup (1 1/2 ounces) shredded Kraft reduced fat Cheddar cheese
1/4 cup Land O Lakes no fat sour cream

Preheat over to 350 degrees. Cut a thin slice from stem end of each green pepper. Remove seeds and membrane, Rinse pepper. Place peppers in a large saucepan with 2 cups water. Cook over medium heat for 5 minutes. Drain and arrange peppers in an 8 by 8 inch baking dish. Pour remaining 1/4 cup water into baking dish. In a large skillet sprayed with butter flavored cooking spray, sauté onion. Stir in salsa, Brown Sugar Twin and JO's Chili Seasoning. Add rice,kidney beans and corn. Mix well to combine. Evenly stuff mixture into peppers. Sprinkle about 2 tablespoons Cheddar cheese over top of each. Cover and bake for 20 minutes. Uncover and continue baking for 5 minutes. Place baking dish on a wire rack and let set for 5 minutes. When serving, top each with 1 tablespoon sour cream.

Serves 4 - Each serving equals:
HE: 1 1/2 Ve, 1 1/4 Pr, 3/4 Br, 16 OC
**********
198 Calories, 3 gm Fa, 9 gm Pr, 36 gm Ca, 264 mg So, 108 mg Cl, 7 gm Fi
**********
Diabetic: 1 1//2 Ve, 1 1/2 St/Ca. 1 Mt

HINTS: 1. 23 cup uncooked instant rice usually cooks to about 1 cup. 2. Substitute any reputable brand for JO's Chili Seasoning 3. Thaw corn by placing in a colander and rinsing under hot water for 30 seconds.

Healthy Exchanges Newsletter, Vol IX, Issue 6 - June 2000, Pg 7
Joanna M Lund


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3/4/11 5:10 P

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Chicken-Broccoli-Potato Scallop

I has this on the menu when Tom and Angie came home for the weekend. They both loved it and wanted the recipe so they could have it again often. When it comes to broccoli, I hope Cheyanne takes after them instead of Poppa Cliff!

1/2 cup chopped onion
1 cup frozen chopped broccoli, thawed
1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1/4 cups (one 2 ounce jar) chopped pimiento, undrained
1 1/2 cups (8 ounces) diced cooked chicken breast
3 cull cups (16 ounces) diced unpeeled cooked potatoes
3/4 cup (3 ounces) shredded Kraft reduced fat Mozzarella cheese

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a large skilled sprayed with butter flavored cooking spray, sauté onion and broccoli for 5 minutes. Stir in chicken soup and undrained pimiento. Add chicken and potatoes. Mix well to combine. Spread mixture into prepared baking dish. Evenly sprinkle mozzarella cheese over top. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

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

Serves 4, Each serving equals:
HE: 3 Pr, 1 Br, 3/4 Ve, 1/2 Cl, 5 OC
**********
283 Calories, 7 gm Fa, 28 mg Pr, 27 mg Ca, 735 mg So, 178 mg Cl, 4 gm Fi
**********
DIABETIC: 3 Mt, 1 1/ St, 1 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 6 - June 2000, pg 6
Joanna M Lund


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Mushroom Alfredo

2 1/2 cups sliced fresh mushrooms
1/2 cup chopped onion
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup skim milk
1/4 teaspoon dried minced garlic
1/2 cup (1 1/2 ounces) grated Kraft fat free Parmesan cheese
3 cups hot cooked fettuccine, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray, sauté mushrooms and onion for 5 minutes. Stir in mushroom soup, skim milk, garlic and Parmesan cheese. Add fettuccine. Mix well to combine. Lower heat and simmer for 5 minutes or until heated through, stirring occasionally.'

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

Serves 6 (1 cup) - Each serving equals:
HE: 1 Ve, 1 Br, 1/3 Pr, 1/4 Sl, 15 OC
**********
166 Calories, 2 gm a, 7 gm Pr, 30 gm Ca, 31 mg So, 80 mg Cl, 2 gm Fi
*********
DIABETIC: 1 1/2 St/Ca, 1 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 5 - May 2000, pg 11
Joanna M Lund


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3/4/11 5:00 P

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Turkey and Dressing Quiche
JoAnna Lund
Real Men will gladly eat this tasty and filling quiche - just ask Cliff!
Serves 6

3 cups (4 1/2 ounces) purchased unseasoned dry bread cubes
2 cups (one 16-ounce can) Healthy Request Chicken Broth*
2 teaspoons dried onion flakes
1 1/2 teaspoons JO's Poultry Seasoning
1 cup (5 ounces) diced cooked turkey breast
4 (3/4-ounce) slices Kraft reduced-fat Swiss cheese
2/3 cup Carnation Nonfat Dry Milk Powder
3 eggs, beaten, or equivalent in egg substitute
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray a deep dish 9-inch pie plate with butter-flavored cooking spray. In a large bowl, bread cubes, 1 1/2 cups chicken broth, onion flakes, and JO's Poultry Seasoning. Pat mixture into prepared pie plate to form a crust. Bake for 10 minutes. Evenly layer turkey and Swiss cheese in partially baked crust. In a medium bowl, combin remaining 1/2 cup chicken broth, dry milk powder, eggs, and parsley flakes. Mix well to combine. Pour mixture evenly over cheese. Contine to bake for 30 to 35 minutes or until filling is set. Place pie plate on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:
HE: 2 Protein, 1 Bread, 1/3 Skim Milk, 5 Optional Calories
**************************************************
244 Calories, 8gm Fat, 22gm Protein, 21gm Carbohydrate,
574mg Sodium, 304mg Calcium, 1gm Fiber
**************************************************
DIABETIC: 2 Meat, 1 Starch

HINTS: 1. Pepperidge Farm bread cubes work great.
2. Susubstitute any reputable brand for JO's Poultry Seaasoning.
3. If you don't have leftovers, purchase a chunk of cooked turkey bread from your local deli.

"Healthy Exchanges Food Newsletter November 2001, p. 6"


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I have made this countless times, and am making it again today!

I love it with the crust, but I often make it with out the crust as well, to save the starch and fat exchange as well as the calories, to have a higher calorie dessert.

The cottage cheese mix on top makes you NOT miss the potatoes that would normally be on top. This is what my family grew up calling Shepherd's pie, and it was ALWAYS a family favorite. It's so good to be able to have it HEALTHY now! Heather


Frosted Meat Pie
JoAnna M. Lund

A bite of this and it's almost like being a child again in my grandma's boarding house kitchen. It pleases the nose every bit as much as it pleases the mouth!
Serves 8

1 Pillsbury refrigerated unbaked 9-inch pie crust
8 ounces extra lean ground turkey or beef
1 cup chopped onion
1 cup (one 8-ounce can) cut green beans, rinsed and drained
1 cup (one 8-ounce can) sliced carrots, rinsed and drained
1 tablespoon Worcestershire sauce
2 tablespoons reduced-sodium ketchup
1 tablespoon all-purpose flour
1/2 teaspoon black pepper
1 cup fat-free cottage cheese
1/2 cup Land O Lakes no-fat sour cream
2 eggs, slightly beaten, or equivalent in egg substitute
2 teaspoons dried parsley flakes

Preheat oven to 375 degrees. Place pie crust in a 9-inch pie plate. Flute edges. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in green beans and carrots. Add Worcestershire sauce, ketchup, flour, and black pepper. Mix well to combine. Pour into pie crust. In a medium bowl, combine cottage cheese, sour cream, eggs, and parsley flakes. Pour over meat mixture. Bake for 45 minutes. Place pie plate on a wire rack and let set for 5 minutes. Cut into 8 servings.

Each serving equals:
HE: 1 1/4 Protein, 3/4 Vegetable, 1/2 Bread, 1/2 Slider, 18 Optional Calories
*************************************************************
230 Calories, 10gm Fat, 12gm Protein, 23gm Carbohydrate,
436mg Sodium, 64mg Calcium, 2gm Fiber
*************************************************************
DIABETIC: 1 1/2 Meat, 1 Vegetable, 1 Starch, 1 Fat

"Healthy Exchanges Food Newsletter December 2000, pg. 6."



Edited by: ANNINSD at: 3/4/2011 (16:58)
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3/4/11 12:41 P

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Pierogi Lasagna

2 cups skim milk
2 cups (4 1/2 oz) instant potato flakes
1/4 cup Land O Lakes no fat sour cream
1 cup (one 8 oz can) sauerkraut, well drained
1 teaspoon dried parsley flakes
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
6 (3/4 ounce) lasagna noodles, cooked and drained
1 1/2 cups chopped onion*
1 1/2 cups (6 oz) shredded Kraft reduced fat Cheddar cheese*

Preheat oven o 350 degrees. Spray an 8 by 12 inch baking dish with butter flavored cooking spray. In a large saucepan, heat skim milk until hot but not boiling. Remove from heat. Stir in potato flakes, using a fork. Fold in sour cream. Add sauerkraut, parsley flakes and mushrooms. Mix well to combine. Set aside. Meanwhile, in a large skillet sprayed with butter flavored cooking spray, sauté onion until tender. Place 3 lasagna noodles in bottom of prepared baking dish. evenly sprinkle half of potato mixture over noodles, Sprinkle half of onion and half of Cheddar cheese to top. Repeat layers. Cover and bake for 10 minutes. Uncover and continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Br, 1 1/3 Pr, 1 Ve, 1/3 SM, 10 OC

265 Calories, 5 gm Fa, 15 gm Pr, 40 gm Ca, 626 mg So, 327 Cl, 4 gm Fi

Diabetic: 2 St, 1 Mt, Ve


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3/4/11 12:36 P

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Layered Scalloped Potatoes and Ham

Cooking on the Go, pg 48

3 cups (15 oz) peeled and thinly sliced raw potatoes
1/2 cup chopped onion
1 (5 oz) can Hormel lean ham, packed in water, drained and flaked
1/3 cup Carnation Nonfat Dry Milk Powder
1/3 cup water
1 teaspoon dried parsley flakes
1 (10 3/4 oz) can Healthy Request Cream of Broccoli or Celery Soup
1/4 cup (3/4 oz) grated Kraft fat free Parmesan cheese

Preheat oven to 350 degrees. In an 8 by 8 inch baking dish sprayed with butter flavored cooking spray, layer potatoes, onion and ham. In a medium bowl, combine dry milk powder, water, parsley flakes and soup. Evenly spoon mixture over ham. Sprinkle Parmesan cheese evenly over top. Cover and bake for 45 minutes. Uncover and continue baking for 10 to 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - EAch serving equals:

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

192 Calories, 4 gm Fa, 11 gm Pr, 28 gm Ca, 868 mg So, 134 mg Cl, 2 gm Fi

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


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Ham and Cheese Quiche

Healthy Exchanges Newsletter, April 2001, pg 4

Bob Hastings, Omaha, NE, wrote that he has to monitor his fat intake and even though he loves Quick, his wife considers he a "real man" He wanted something that featured ham and cheese. Well, I consider Cliff a "real man" too, and he loved this!!! I guess Real Men Do Eat Quiche.

1 Pillsbury refrigerated unbaked 9 inch pie crust
1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/2 cups water
2 eggs, beaten, or equivalent in egg substitute
1/8 teaspoon ground nutmeg
1/8 teaspoon black pepper
1 1/2 cups (9 oz) diced Dubuque 97% fat free ham or any extra lean ham
1 cup + 2 tablespoons (4 1/2 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees. Place piecrust in a 9 inch pie plate and flute edges. In a large bowl, combine dry milk powder and water. Stir in eggs, nutmeg and black pepper. Add ham and Cheddar cheese. Mix well to combine. Spread mixture into prepared piecrust. Bake for 45 to 55 minutes or until center is set. Place pie plate on a wire rack and let set for 5 minutes. Divide into 8 servings.

Serves 8 - Each serving equals:

HE: 1 3/4 Pr, 1/2 SM, 1/2 Br, 1/2 Sl, 10 OC
238 Calories, 10 gm Fa, 16 gm Pr, 21 gm Ca, 563 mg So, 252 mg Cl, 1 gm Fi

Diabetic 1 1/2 Mt, 1 Fa, 1/2 SM, 1/2 St


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Ham and Cheese Quiche

Healthy Exchanges Newsletter, April 2001, pg 4

Bob Hastings, Omaha, NE, wrote that he has to monitor his fat intake and even though he loves Quick, his wife considers he a "real man" He wanted something that featured ham and cheese. Well, I consider Cliff a "real man" too, and he loved this!!! I guess Real Men Do Eat Quiche.

1 Pillsbury refrigerated unbaked 9 inch pie crust
1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/2 cups water
2 eggs, beaten, or equivalent in egg substitute
1/8 teaspoon ground nutmeg
1/8 teaspoon black pepper
1 1/2 cups (9 oz) diced Dubuque 97% fat free ham or any extra lean ham
1 cup + 2 tablespoons (4 1/2 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees. Place piecrust in a 9 inch pie plate and flute edges. In a large bowl, combine dry milk powder and water. Stir in eggs, nutmeg and black pepper. Add ham and Cheddar cheese. Mix well to combine. Spread mixture into prepared piecrust. Bake for 45 to 55 minutes or until center is set. Place pie plate on a wire rack and let set for 5 minutes. Divide into 8 servings.

Serves 8 - Each serving equals:

HE: 1 3/4 Pr, 1/2 SM, 1/2 Br, 1/2 Sl, 10 OC
238 Calories, 10 gm Fa, 16 gm Pr, 21 gm Ca, 563 mg So, 252 mg Cl, 1 gm Fi

Diabetic 1 1/2 Mt, 1 Fa, 1/2 SM, 1/2 St


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Deep Dish Hamburger Pie

Healthy Exchanges Newsletter, April 2001, pg 9

After trying this just once, I'm certain this will become a mainstay on your menu!!!

4 oz extra lean ground turkey or beef
1/4 cup chopped onion
1 cup (one 8 oz can) cut green beans, rinsed and drained
1/4 cup reduced sodium ketchup
2/3 cup hot water
2/3 cup (1 1/2 oz) instant potato flakes
2 tablespoons Land O Lakes no fat sour cream
1/2 teaspoon dried parsley flakes
3 tablespoons shredded Kraft reduced fat Cheddar cheese

Preheat over to 350 degrees. Spray two (12 oz) custard cups or ramekins with butter flavored cooking spray. In a small skillet sprayed with butter flavored cooking spray, brown meat and onion. Stir in green beans and ketchup. Evenly spoon mixture into prepared custard cups. In a medium bowl, combine hot water and potato flakes. Stir in sour cream and parsley flakes. Evenly spread potatoes over meat mixture. Sprinkle 1 1/2 tablespoons Cheddar cheese over top of each. Place custard cups on a baking sheet and bake for 15 to 20 minutes. Place baking sheet on a wire rack and let set for 5 minutes

Serves 2 - Each serving equals:

HE: 2 Pr, 1 1/2 Ve, 1 Br, 1/2 Sl, 5 OC

222 Calories, 6 gm Fa, 16 gm Pr, 26 gm Ca, 527 mg So, 127 mg Cl, 3 gm Fi

Diabetic: 2 Mt, 1 Ve, 1 St


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3/3/11 2:52 P

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Coney Island Boardwalk Casserole Serves 6 (1 full cup)
From June 2002 Newsletter

8 oz. extra lean gr. sirloin beef or turkey breast
1 cup finely chopped onion
1/2 cup finely chopped green bell pepper
8 oz. Healthy Choice 97% f/f frankfurters, diced
3 cups cooked elbow macaroni
1 (8 oz) can Hunt's Tomato Sauce
1 (8 oz) can tomatoes, finely chopped and undrained
2 tabl. Splenda Granular

In a large skillet sprayed with butter flavored cooking spray, brown gr. meat, onion and green pepper. Stir in frankfurters and macaroni. Add tomato sauce, undrained tomatoes and Splenda. Mix well to combine. Lower heat and simmer for 6 - 8 min. or until mixture is heated through, stirring occasionally.

Serves 6 (1 full cup) Each serving equals:
HE: 1 3/4 Pr, 1 1/2 Ve, 1 Br, 9 OC

215 Ca., 3g fat, 17g Pr, 30g Ca, 707mg S0, 24mg Cl, 2g Fi

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

HINT: Usually 2 cups uncooked elbow macaroni cooks to about 3 cups


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3/2/11 7:57 P

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Creamy Pizza Casserole

Healthy Exchanges Newsletter, September 2001, pg 4

Linda Cole, Sacramento, CA, sent me a family favorite to lighten up. After one taste of my revised version, I can understand why her family enjoyed it - my family did too!

8 oz extra lean ground turkey or beef
1/2 cup chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1 cup (one 8 oz can) tomatoes, chopped and undrained
1/3 cup (1 1/2 oz) shredded Kraft reduced fat Cheddar cheese
2 teaspoon granular Splenda
1 1/2 teaspoons JO's Pizza Seasoning
2 cups cooked noodles, rinsed and drained
1/3 cup (1 1/2 oz) shredded Kraft reduced fat mozzarella cheese

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with olive oil flavored cooking spray. In a large skillet sprayed with olive oil flavored cooking spray, brown meat and onion. Stir in mushroom soup, undrained tomatoes, Cheddar cheese, Splenda and JO's Pizza Seasoning. Continue cooking until cheese melts. Stirring often. Add noodles. Mex well to combine. Spread mixture into prepared baking dish. Bake for 30 minutes. Evenly sprinkle mozzarella cheese over top. Continue baking for 10 minutes or until cheese starts to melt. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - Each serving equals:
HE: 3 Pr, 1 Br., 3/4 Ve, 1/2 Sl, 2 OC
289 Calories, 9 gm Fa, 22 gm Pr, 30 gm Ca, 623 mg So, 223 mg Cl, 2 gm Fi
Diabetic: 2 Mt, 1 1/2 St, 1 Ve

HINTS: 1. Substitute any reputable brand for JO's Pizza Seasoning
2. 1 3/4 cups uncooked noodles usually cooks to 2 cups.


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3/2/11 7:54 P

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Lazy Boy Pierogi

Healthy Exchanges Newsletter, August 2001, Pg 7

This month we travel to Poland and give a new twist to a time-honored national dish. Comfort foot at it's best!!!

2 cups uncooked mini lasagna noodles, rinsed and drained*
1 1/2 cups chopped onion
2 cups boiling water
1 2/3 cups instant potato flakes
3/4 cup Land O Lakes no fat sour cream*
1 1/2 cups (6 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. Evenly arrange half of noodles in prepared baking fish. In a large skillet sprayed with butter flavored cooking spray, sauté onion for 6 to 8 minutes. Meanwhile, ina large saucepan, combine boiling water and potato flakes. Mix well using a fork. Fold in 1/4 cup sour cream. Add Cheddar cheese. Mix well to combine. Evenly spread potato mixture over noodles. Layer remaining 1 cup noodles over potato mixture. Top with onion. Cover and bake for 30 minutes. Uncover and continue baking for 15 minutes. Place on a wire rack and let set for 5 minutes. Divide into 6 servings. When serving, top each piece with 1 tablespoon sour cream.

Serves 6 - Each serving equals:
HE: 1 1/2 Br, 1 1/2 Br, 1/2 Ve, 1/4 Sl, 10 OC
193 Calories, 5 gm Fa, 11 gm Pr, 26 gm Ca, 287 mg So, 237 mg Cl, 1 gm Fi
Diabetic: 2 S, 1/2 Ve

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


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3/2/11 7:47 P

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Cooking With Kids in Mind page 182

Umm-ummmm! This dish is so fragrant as it bakes, the world will beat a path to your dinner table! It's incredibly flavorable, yet as healthy as can be.

1/4 chopped onion
1 3/4 cups (one 14oz can) stewed tomatoes, coarsely chopped and undrained
1 1/2 teaspoons Italian seasoning
2 teaspoons Sugar Twin or Sprinkle Sweet
1/2 (one 2.5-oz. jar) sliced mushrooms, drained
1/4 cup (3/4) grated Kraft fat-free Parmesan cheese
1 1/2 cups (8oz)diced cooked chicken breast
2 cups hot cooked noodles, rinsed and drained

Preheat over to 375 degrees. Spray and 8-by-8 inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, saute onion for 5 minutes. Stir in undrained stewed tomatoes , Italian seasoning, Sugar Twin, and mushrooms. Add Parnesan cheese, chicken, and noodles. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Hints:
1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.
2. 1 3/4 cups uncooked noodles usually cooks to about 2 cups.

Each serving equals:
HE: 2 1/4 protein, 1 1/4 Vegetable, 1 Bread, 1 Optional Calorie

251 Calories, 3 gm Fat, 24 gm Protein, 32 gm Carbohydrate, 558 mg Sodium, 77 mg Calcium, 3 gm Fiber

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


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Gringo Chili Pie

Healthy Exchanges Newsletter, July 2001, pg 6

A new way with chili - try it - I think you will like it!

1 Pillsbury refrigerated unbaked 9 inch pie crust
8 oz extra lean ground turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
10 oz (one 16 oz can) red kidney beans, rinsed and drained
1 cup (8 oz can) Hunt's Tomato Sauce
2 teaspoons granular Splenda
2 teaspoons JO's Chili Seasoning
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese*

Preheat oven to 425 degrees. Place pie crust in a 9 inch pie plate sprayed with olive oil flavored cooking spray. Flute edges and prick bottom and sides with tines of a fork. Bake for 9 to 11 minutes or until lightly browned. meanwhile in a large skillet sprayed with olive oil flavored cooking spray, brown meat onion and green pepper. Stir in kidney beans, tomato sauce, Splenda, JO's Chili Seasoning and 1/2 cup Cheddar cheese. Mix well to combine. Simmer on LOW until pie crust is browned. Spoon mixture into pie crust. Reduce heat to 350 degrees. Continue baking for 20 minutes. Sprinkle remaining 1/4 cup Cheddar cheese over top. Continue baking for 5 to 10 minutes or until cheese melts. Place pie plate on wire rack and let set for 5 minutes. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 3/4 Pr, 3/4 Ve, 1/2 Br, 1/2 Sl, 17 OC

234 Calories, 10 gm Fa, 12 gm Pr, 24 gm Ca, 528 mg So, 87 mg Cl,3 gm Fi

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

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


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Taco Rice Casserole

Healthy Exchanges Newsletter, June 2001, pg 7

A "main dish" version of that old standby, taco salad.

10 oz (one 16 oz can) pinto beans, rinsed and drained
1 cup chunky salsa (mild, medium or hot)*
1 teaspoon JO's Taco Seasoning
1 cup cooked rice
Scant 1 cup (3/4 oz) shredded Kraft reduced fat Cheddar cheese*
3/4 cup (1 1/2 oz) coarsely crushed Doritos Wow Nacho Chips
3/4 cup Land O Lakes no fat sour cream
1/2 cup (1 1/2 oz) sliced ripe olives

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with olive oil flavored cooking spray. In a medium bowl, mash pinto beans with a fork or potato masher. Stir in 1/2 cup salsa and JO's Taco Seasoning. Spoon half of bean mixture into prepared baking dish. Top with rice, 1/2 cup salsa and 1/2 cup Cheddar cheese. Sprinkle Nacho Chips over rice. Spoon remaining bean mixture over ships. Top with remaining 1/4 cup salsa and remaining Cheddar cheese. Bake for 20 minutes. Spread sour cream over top and evenly sprinkle olive over sour cream. continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

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

212 Calories, 4 gm Fa, 12 gm Pr, 32 gm Ca, 820 mg So, 134 mg Cl, 3 gm Fi

Diabetic: 1 1/2 St, 1/Mt

HINTS: 1. 2/3 cup uncooked instant rice usually cooks to about 1 cup.
2. Substitute any reputable brand for JO's Taco Seasoning.


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2/21/11 1:03 P

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Grande Breakfast Bake

8 oz extra-lean ground sirloin beef or turkey breast
1 teaspoon JO's Sausage Seasoning
12 slices reduced-calorie white bread, cut into cubes
1 1/2 cups (6oz) shredded Kraft reduced-fat Cheddar cheese
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
4 eggs or equivalent in egg substitute
1 cup chunky salsa (mild, medium or hot)
1 teaspoon dried parsley flakes

Prehear oven to 350 degrees. Spray an 8x8 inch baking dish with olive oil-flavored cooking spray. In a large skillet
sprayed with olive oil-flavored cooking spray, brown meat. Stir in JO's Sausage Seasoning. Spoon meat mixture into
prepared baking dish. Layer bread cubes and Cheddar cheese over top. In a large bowl, combine dry milk powder
and water. Add eggs, salsa, and parsley flakes. Mix well to combine. Pour mixture evenly over top. Bake 40-45
minutes or until a knife inserted in center comes out clean. Place baking dish on a wire rack and let set for 5
minutes. Divide into 6 servings.

Hints: (1) 1/2 teaspoon poultry seasoning, 1/4 teaspoon ground sage, & 1/4 teaspoon garlic powder may be used in
place of JO's Sausage Seasoning. (2) If desired, cover baking dish with foil and refrigerate for 2 to 24 hours before
baking. Be sure to remove foil before placing in the oven.

Serves 6 - Each serving equals:
HE: 3 Pr, 1 Br, 1/3 FFM, 1/3 Ve
281 Calories, 9g Fa, 28g Pr, 22g Ca, 806mg So, 338mg Cl, 2g Fi
Diabetic Exchanges: 3 Mt, 1 1/2 St/Ca



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2/21/11 1:01 P

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BALLPARK FRANKS

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

Serves 4

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

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

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


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2/21/11 12:56 P

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CONEY ISLAND PASTA CASSEROLE

8 ozs ground 90% lean turkey or beef
8 ozs diced healthy choice 97% f/f hot dogs
1//2 cup finely chopped onion
1 3/4 cups ( one 15 oz can ) Hunt's Chunky tomato sauce
1/4 cup heinz light harvest or healthy choice ketchup
1 1/2 teaspoons chili seasoning
2 cups hot cooked rotini pasta, rinsed and drained ( 1 1/2 CUPS
UNCOOKED ROTINI PASTA USUALLY COOKS TO ABOUT 2 CUPS )
1/3 cup ( 1 1/2 ozs ) shredded draft reduced fat cheddar cheese
**********************************************************************
Preheat oven to 35 degrees. Spray an 8x8" baking dish with butter
flavored cooking spray. Set aside.
In a large skillet sprayed with butter flavored cooking spray, brown
meat, hot dog and onion. Stir in tomato sauce, ketchup, and chili
seasoning. Add rotini pasta. Mix well to combine. Spread mixture
into prepared baking dish.
Bake 20 minutes. Evenly sprinkle cheddar cheese over top. Continue
baking 10 minutes or until cheese melts. Place baking dish on a wire
rack and let set 5 minutes, cut into 4 servings.
COOKING HEALTHY WITH A MAN IN MIND
PAGE 198, SERVES 4, AND IS FREEZABLE
*************************************
EACH SERVING EQUALS: HE: 2 3/4 PROTEIN...1 1/3 VEGETABLE...1
BREAD...7 OPTIONAL CALORIES
**********************************************************************
320 CALORIES...8 GMS FAT...26 GMS PROTEIN...36 GMS
CARBOHYDRATE...1,215 MG SODIUM...1 GM FIBER
**********************************************************************
DIABETIC: 3 MEAT...2 STARCH...1 VEGETABLE.
**********************************************************************


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2/21/11 12:49 P

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Idaho Hot Dog Bake

11/3 cups (3 oz) instant potato flakes
3/4 c. (3 oz) shredded Kraft reduced fat Cheddar cheese
1/2 c Land O lakes nonfat sour cream
2 tsp dried onion flakes
1 tsp. dried parsley flakes
1 1/2 c boiling water
8 oz. healthy Choice 97% fat free frankfurters, diced
1 cup ( 8 oz can) cut green beans rinsed and drained

Preheat oven to 350 degrees. Spray an 8x8 inch baking dish
with butter flavored cooking spray. In a large bowl combine
potato flakes, Cheddar cheese, sour cream onion and parsley
flakes. Add boiling water. Mix well to combine. Stir in
frankfurters and green beans. Spread mixture evenly into
prepared dish. Bake for 25 to 30 minutes. Place baking dish
on a wire rack and let set 5 minutes. Divide into 4 servings.

Each serving equals:
HE: 2 1/3 Protein, 1 Bread, 1/4 Vegetable, 1/4 Slider,
10 Optional Calories
209 Calories, 5 gm Fat, 16 gm Protein, 25 gm Carbohydrates,
827 mg Sodium, 201 mg Calcium, 2 gm fiber

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


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2/20/11 4:26 P

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Heartland Macaroni and Cheese serves 6
From Man in Mind H E Cookbook

1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/3 cup skim milk
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/4 tsp. black pepper
1 1/2 cups (6 oz) shredded Kraft reduced fat Cheddar cheese
2 1/2 cups hot cooked elbow macaroni, rinsed and drained
1/2 cup frozen peas, thawed
Full 1 1/2 cups (9 oz) diced Dubuque 97% f/f ham or any extra lean ham

Preheat oven to 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large skillet, combine mushroom soup, skim milk, onion flakes, parsley flakes and black pepper. Stir in cheddar cheese. Cook over medium heat, stirring often, until cheese melts. Add macaroni, peas, and ham. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 min. Place baking dish on a wire rack and let set 5 min. Cut into 6 servings.

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

Thaw peas 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 slider, 5 opt calories

239 calories,s 7g fat, 19g protein, 25g carbo, 799mg sodium, 1g fiber

Diabetic: 2 meat, 1 1/2 starch


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2/19/11 5:16 P

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Tomato Potato Zucchini Pie serves 6
From Healthy Exchange Cookbook

3 cups (10 oz) shredded frozen potatoes, slightly thawed
1 cup diced onion (divided)
1 egg, beaten or equivalent in egg substitute
3 tabl. flour
1/2 tsp. dried parsley flakes
8 (3/4 oz) Weight Watchers reduced fat Swiss cheese, shredded (divided)
2 cups thinly sliced zucchini
2 cups sliced fresh tomatoes
1 tsp. Italian seasoning
1/4 tsp. lemon pepper

Preheat oven 350 degrees. In a medium bowl, combine shredded potatoes, 1/2 cup onion, egg, flour and parsley flakes. Mix well to combine. Pat mixture into a 9 inch pie plate sprayed with olive flavored cooking spray. Bake 30 min. or until crust is lightly browned. Layer 3/4 cup Swiss chees in crust. Layer zucchini, tomato slices and remaining 1/2 cup onion. sprinkle Italian seasoning and lemon pepper over onions. Evenly sprikle remaining 3/4 cup Swiss cheese on top. Bake 40 - 45 min. or until vegetables are tender.

HINT: Mr. Dell's shredded potatoes are a good choice for this recipe or raw shredded potatoes can be used in place of frozen ones.

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

203 calories, 8g fat, 10g protein, 23g carbo, 463mg sodium, 3g fiber

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


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2/19/11 5:14 P

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Chicken Pot Casserole serves 4
From Healthy Exchanges Cookbook

2 cups cooked noodles, rinsed and drained
1/2 cup chopped onion
1 full cup (6 oz) diced cooked chicken breast
1 cup frozen carrots, thawed
1 cup frozen peas, thawed
1/2 cup frozen green beans, thawed
1/2 cup (one 2.5 oz jar) canned sliced mushrooms, drained
1 (10 3/4 oz) can Campbell's Healthy Reques Cream of Mushroom soup
1/2 tsp. poultry seasoning
1/8 tsp. black pepper
1 tsp. dried parsley flakes
1/3 cup (1 1/2 oz) Kraft shredded reduced fat Cheddar cheese
3 tabl. (3/4 oz) dried fine bread crumbs

Preheat oven 350 degrees. In a large bowl, combine noodles, onion, chicken, carrots, green beans, peas, mushrooms, mushroom soup, poultry seasoning, black pepper and parsley. Pour into an ungreased 8 x 8 baking dish. Bake 15 - 20 min. or until hot. Sprinkle Cheddar cheese and bread crumbs on top and bake an additional 5 minutes or until cheese melts.

HINTS: A full 1 3/4 cups uncooked noodles usually make about 2 cups cooked.

Purchase cooked chicken breast from your local deli and dice it when you get home.

Each Serving Equals:
HE: 2 Pr, 1 1/2 Br. 1 1/2 Ve, 1/2 Sl, 1 Oc

297 calories, 6g fat, 22g protein, 38g carbo, 576mg sodium, 4g fat

Diabetic: 2 Mt, 2 St, 1 Ve



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2/19/11 1:35 P

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Seafood Macaroni Bake serves 6
From Make A Joyful Table

1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/3 cup Kraft f/f mayonnaise
1/3 cup skim milk
1 tsp. dried onion flakes
2 tsp. dried parsley flakes
1 (4.5 oz. drained weight) can small shrimp, rinsed and drained
1 (6 oz) can white tuna packed in water, drained and flaked
1 cup (one 8 oz can) sliced water chestnuts, drained
1 cup finely chopped celery
2 cups hot cooked elbow macaroni, rinsed and drained
1/4 tsp. paprika

Preheat oven to 350 degrees. Spray 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine mushroom soup, mayo, and skim milk. Stir in onion flakes and parsley flakes. Add shrimp, tuna, water chestnuts and celery. Mix well to combine. Stir in macaroni. Spread mixture into prepared baking dish. Evenly sprinkle paprika over top. Bake for 40 - 45 min. Place baking dish on a wire rack and let set for 5 min. Evenly divide into 6 servings.

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

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

178 calories, 2g fat, 16g protein, 24g carbo, 473mg sodium, 81mg calcium, 2g fiber

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


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