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ANNINSD Posts: 5,878
2/19/11 1:27 P

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Layered Green Bean and Ham Casserole serves 6
From Make a Joyful Table

2 cups hot cooked rice
2 cups (one 16 oz. can) French Style Green Beans, rinsed and drained
1 1/2 cups (9 oz) diced Dubuque 97% f/f ham or any extra lean ham
1 (10 3/4 oz)can healthy Request Cream of Mushroom Soup
1/4 cup skim milk
1//4 cup (one 2 oz jar) chopped pimiento, drained
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
6 tabl. (1 1/2 oz) dried fine bread crumbs

Preheat oven to 350 degrees. Spray 8 x 8 baking dish with butter flavored cooking spray. Spread rice into prepared baking dish.. Layer green beans and ham over rice. In a small bowl, combine mushroom soup, skim milk, pimiento and cheddar cheese. Spread soup mixture evenly over ham. Sprinkle bread crumbs evenly over top. Lightly spray with butter flavored cooking spray. Bake for 30 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

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

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

201 calories, 5g fat, 14g protein, 25g carbo, 742mg sodium, 170mg calcium 1g fiber

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


Ann in San Diego


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2/18/11 9:35 P

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Mexican Baked Goulash
Recipe by JoAnna Lund
Serves 6

8 oz. ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups Hunts Tomato Sauce (1 15 oz can)
1 1/2 tsp Jo's chilil seasoning
1 tsp. dried parsley flakes
10 oz red kidney beans ( one 16 oz can) rinsed and drained
1 1/2 cups frozen whole kernel corn, thawed
3/4 cups shredded Kraft reduced fat Cheddar Cheese (3 oz) divided

Preheat oven to 350 degrees. Spray a 7 x 11 biscuit pan with olive oil flavored cooking spray.

In a large skillet sprayed with olive oil flavored cooking spray, brown meat, onion, and green pepper. Stir in tomato sauce, Jo's Chili seasoning, and parsley flakes. Add kidney beans, corn and 1/4 cup cheese. Mix well to combine. Spread mixture in prepared pan. Evenly sprinkle remaining 1/2 cup cheese over top.

Bake 20 - 25 minutes. Place pan on a wire rack to let set 5 min. Divide in 6 servings.

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

197 cal, 5g fat, 15g pro, 23g carb, 591mg sod, 120mg chol, 5g fiber

Diabetic 2 meat, 1 starch, 1 veg.

Ann's notes. I used gr. beef, and 1 cup of mixed red, yellow and orange baby bell peppers.
I used 2 8 oz cans of tomato sauce, 1 tsp. chili seasoning, and a can of black beans, rinsed and drained. Also used a 7 x 11 pyrex dish.


Ann in San Diego


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2/16/11 4:46 P

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Baked Tacos

Healthy Exchanges Newsletter, January 2003, pg 4

Maggie Carstons, Jackson, MS, sent me a recipe to revise. I can't even begin to share how much Cliff enjoyed test this!

6 (6 inch) corn tortillas, torn into pieces
16 oz extra lean ground sirloin beef or turkey breast
1/2 cup chopped onion
1/2 cup taco sauce
1 (8 oz) can Hunt's Tomato Sauce
1 cup + 2 tablespoons (4 1/2 oz) shredded Kraft reduced fat Cheddar cheese

Preheat over to 375 degrees. Spray an 8 by 12 inch baking dish with olive oil flavored cooking spray. Layer half of tortilla pieces in prepared baking dish. In a large skillet sprayed with olive oil flavored cooking spray, brown meat and onion. Stir in taco sauce and tomato sauce. Spoon half of meat mixture and half of cheddar cheese over tortilla pieces in baking dish. Repeat layers. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - each serving equals:
HE: 3 Pr, 1 Br, 1 Ve
223 Calories, 7g Fa, 22g Pr, 18g Ca, 567mg So, 193mg Cl, 2g Fi
Diabetic: 2 1/2 Mt, 1 St, 1 Ve


Ann in San Diego


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2/16/11 4:43 P

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Sombrero Pie

Healthy Exchanges Newsletter, January 2003, Pg 6

I know I'm going to get complements from Cliff when I put dishes like this on the menu!

16 oz extra lean ground sirloin beef or turkey breast
1 cup chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Tomato Soup
1/2 cup chunky salsa (mild, Medium or hot)
1 tablespoon JO's Chili Seasoning or any chili seasoning
3/4 cup frozen whole kernel corn, thawed
3/4 cup Bisquick Reduced Fat Baking Mix
1/4 cup cornmeal
2 tablespoons Splenda Granular
1/4 cup Land O Lakes no fat sour cream
1/2 cup fat free milk

Preheat oven to 400 degrees. Spray a deep dish 9 inch pie plate with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown meat and onion. Stir in tomato soup, salsa, and JO's Chili Seasoning. Add corn, Mix well to combine. Lower heat and simmer for 5 minutes. Meanwhile in a medium bowl, combine baking mix, cornmeal and Splenda. Add sour cream and mil. Mix well just to combine. Spoon meat mixture into prepared pie plate. Evenly spoon batter over top. Bake for 30 to 35 minutes. Place pie plate on a wire rack and let set for 5 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1 1/4 Br, 1/2 Ve, 1/2 Sl, 6 OC
253 Calories, 5g Fa, 19g Pr, 33g Ca, 573mg So, 47 mg Cl, 3g Fi
Diabetic: 2 Mt, 1 1/2 St, 1/2 Ve

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


Ann in San Diego


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2/16/11 1:39 P

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French Onion Rice Casserole

Healthy Exchanges Newsletter, May 2002, pg 6

If you like French Onion Soup, I think you will love this!

16 oz extra lean ground sirloin beef or turkey breast
1 1/2 cups sliced onion
1 (14 1/2 oz) can Swanson Beef Broth
1 (2.5 oz) jar sliced mushrooms, drained
1 cup (3 oz) uncooked Minute Rice
1 teaspoon dried parsley flakes
6 (3/4 oz) slices Kraft Reduced fat Swiss Cheese

Preheat oven to 350 degrees. Spray an 8 cy 12 inch baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown neat and onion. Stir in beef broth, mushrooms, uncooked instant rice, and parsley flakes. Bring mixture to a boil. Pour mixture into prepared baking dish. Evenly arrange Swiss cheese slices 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: 3 Pr, 1/2 Br, 2/3 Ve, 6 OC
228 Calories, 8g Fa, 23g Pr, 16g Ca, 557mg So, 202mg Ca, 1g Fi
Diabetic: 3 Mt., 1 St, 1/2 Ve


Ann in San Diego


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2/15/11 2:27 P

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Cheeseburger Macaroni

Healthy Exchanges Newsletter, March 2004, Pg 10
Cooking Healthy Across America

While doing a cooking school for the American Diabetes Assoc. of Fulton County in Archbold, OH, Shelly McQuillin, a very attractive your woman, handed me the following note - "I learned how to cook using Cooking Healthy Across America. My mother didn't teach me how to cook, but your cookbook sure did!" She also shared that Cheeseburger Macaroni from that book is her family's favorite?

8 oz extra lean ground sirloin beef or turkey breast
1/4 cup chopped onion
1 (14 1/2 oz) can stewed tomatoes, coarsely chopped and undrained
1/4 cup reduced sodium ketchup
1 teaspoon chili seasoning
2 cups hot cooked elbow macaroni, rinsed and drained
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese

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

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

Serves 4 (1 cup) each serving equals:
HE: 2 1/2 Pr, 1 Br, 1 Ve, 15 OC
285 Calories, 9g Fa, 20g Pr, 31g Ca, 551 Mg So, 205mg Cl, 2g Fi
Diabetic: 2 Mt, 1 1/2 St, 1 Ve


Ann in San Diego


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2/15/11 2:26 P

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Potatoes Au Gratin

Healthy Exchanges Newsletter, January 2004, pg 11

3 cups (10 oz) shredded loose packed frozen potatoes
1 cup (4 oz) diced Velveeta Light processed cheese
1/2 cup Land O Lakes Fat Free Half & Half
1 (2 oz) jar chopped pimiento, undrained
1 1/2 teaspoons dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Preheat oven to 35o degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. Evenly arrange potatoes in prepared baking dish. In a large microwaveable dish combine Velveeta Light, half & half, undrained pimiento, onion flakes, parsley flakes and black pepper. Cover and microwave on HIGH (100% power) for 2 to 3 minutes, stirring after every minute, or until Velveeta Light melts. Evenly pour hot mixture over potatoes. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Server 4 - each serving equals:
HE: 1 Pr, 3/4 Br, 1/2 Sl
139 Calories, 3g Fa, 9g Pr, 19g Ca, 482mg So, 220mg Cl, 2g Fi
Diabetic: 1 Mt, 1 St


Ann in San Diego


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2/12/11 4:34 P

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

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

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

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

Diabetic: 2 1/2 Meat 2 Vegetable 1 Starch


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


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2/12/11 4:33 P

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Supper Time Pizza Casserole
Recipe By :JoAnna Lund
Serving Size : 4 Preparation Time :0:35

8 ounces ground beef, extra lean -- or turkey
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup mushroom -- sliced
1 3/4 cups tomato sauce -- 15 oz can
1 teaspoon Italian seasoning
1 teaspoon sugar substitute
2 cups cooked noodles
3/4 cup reduced fat mozzarella cheese -- (3 oz)

Place meat in a plastic colander and place colander in a glass
pie plate. Microwave on HIGH (100 power) for 4 to 5 minutes or
until meat is browned, stirring after 2 minutes. In an 8 cup
glass measuring bowl, combine browned meat, onion, green
pepper and mushrooms. Add tomato sauce, pizza seasoning,
Sugar Twin, and noodles. Mix well to combine. Cover with
waxed paper and microwave on HIGH for 10 minutes, stirring
after 5 minutes. Stir in mozzarella cheese. Place bowl on a
wire rack and let set for 5 minutes. Mix well again before serving.
Serves 4 (1 full cup)

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

Each serving equals:
HE: 2 1/2 Protein, 2 1/2 Vegetable, 1 bread, 1 Optional Calorie
281 Calories, 9 gm Fat, 21 gm Protein, 29 gm Carbohydrate,
930 mg Sodium, 168 mg Calcium, 4 gm Fiber

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

NOTE: Freezes well.

Source:
"Fast, Cheap, and Easy Cookbook"



Ann in San Diego


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2/12/11 4:32 P

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Pizza Casserole

Recipe By :Joanna Lund
Serving Size : 6 Preparation Time :0:25
Categories : Joanna Lund Light
Main Dishes Quick & Easy

8 oz ground beef, extra lean
1/2 C onion -- chopped
3 C noodles -- cooked
1/3 C pepperoni slices -- chopped
(2 oz)
1 3/4 C tomato sauce -- 15 oz can
1 C mushrooms, canned -- 4 oz can
1 tsp Italian seasoning
3/4 C mozzarella cheese, part skim milk -- 3 oz

Preheat oven to 350 degrees. In a large skillet sprayed with
olive-flavored cooking spray, brown meat and onion. Stir in
noodles, pepperoni, tomato sauce, mushrooms and seasoning.
Mix well. Pour into an ungreased 8 x 8 baking dish. Bake 20
minutes. Sprinkle top with mozzarella cheese. Bake an
additional 5 minutes or until cheese melts.

Diabetic exchanges: 2 meat, 2 Vegetable, 1 Starch



Ann in San Diego


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2/11/11 5:28 P

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GRANDE BEAN NOODLE BAKE

When you're really, really hungry for a soul-satisfying, truly substantial meal, this spicy casserole will win your heart, and your tummy, too! Beans and cheese, noodles and corn - you'll be well-nourished and ready to tackle your toughest chores!
Serves 4
1 (16-ounce) can pinto beans, rinsed and drained
1/2 cup frozen corn
1/2 cup chunky salsa (mild, medium, or hot)
1 (8-ounce) can Hunt's Tomato Sauce
2 teaspoons JO's Chili Seasoning or any chili seasoning
1/8 teaspoon black pepper
1 1/2 cups hot cooked noodles, rinsed and drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar 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, combine pinto beans, corn, salsa, tomato sauce, JO's Chili Seasoning, and black pepper. Cook over medium heat for 10 minutes, stirring occasionally. Add noodles. Mix well to combine. Pour mixture into prepared baking dish. Sprinkle Cheddar cheese evenly over top. Bake for 20 to 25 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.
HINT: Usually 1 1/4 cups uncooked noodles cooks to about 1 1/2 cups.

Each serving equals:
HE: 2 1/4 Protein, 1 1/4 Vegetable, 1 Bread
277 Calories, 5 gm Fat, 16 gm Protein, 42 gm Carbohydrate, 657 mg Sodium,
215 mg Calcium, 8 gm Fiber
DIABETIC EXCHANGES: 2 Starch, 1 1/2 Meat, 1 Vegetable

From Grandma's Comfort Food

Ann in San Diego


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2/11/11 5:27 P

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Yucatan Shepherds Pie

Ingredients:

1/2 cup Chopped onion
1/2 cup chopped green peppers
1o ounces(one 16-ounce can)pinto beans, rinsed and drained
1 3/4 cups(15 ounce can)Hunt's Chunky Tomato Sauce(I used Pace Thick and
Chunky Salsa,plus a little water to make it the consistency of tomato sauce.)
1 teaspoon chili seasoning(I doubled it)
1 3/4 cup water
1 1/3 cups (3 ounces) instant potato flakes
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup Chunky salsa(mild,medium, or hot to your taste. I left this out)
1 teaspoon dried parsley flakes
3/4 cup(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, saute
onion and green pepper for 5 minutes or until tender. Stir in pinto beans, tomato
sauce, and chili seasoning. Lower heat and simmer 5 minutes, stirring occasionally.
Pour mixture into prepared pan. In medium saucepan, bring water to a boil.
Remove from heat. Stir in potato flakes and dry milk powder. Add salsa, parsley
flakes and 1/2 cup Cheddar cheese. Mix gently to combine. Evenly spread potato
mixture over bean mixture. Sprinkle remaining 1/2 cup Cheddar cheese over top.
Bake for 20 minutes. Place baking dish on wire rack and let set for 5 minutes.
Divide into 4 servings.


Each serving equals:

HE 2 1/ vegetable* 2 1/4 Protein* 1 Bread

272 Calories* 4 gm fat* 16 gm Protein* 43 gm Carbs* 955 mg Sod*
300 mg Calcium* 9 gm Fiber

Diabetic: 2 vegetable* 2 Starch* 1 Meat

From Strong Bones


Ann in San Diego


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2/11/11 5:25 P

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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

10/1992 Newsletter

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2/11/11 5:23 P

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South-of-the-Border Beans
~~~~~~~~~~~~~~~~~~~~~~~~~~
Serves 6

20 ounces (two 16-ounce cans) Great Northern or white beans, rinsed
and drained
3/4 cup chunky salsa
1 T. light ketchup
1 T. Brown Sugar Twin
1/2 tsp. dried parsley flakes
1/8 tsp. black pepper
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a medium saucepan, warm beans. Add
salsa and ketchup. Mix in Brown Sugar Twin, parsley flakes, and black
pepper. Add Cheddar cheese. Mix well to combine. Pour into an
8-by-8-inch baking dish sprayed with olive-flavored cooking spray.
Bake 20 to 30 minutes. Recipe CAN BE FROZEN.

HE: 2 1/2 Protein, 1/4 Veggie, 4 OC

155 Calories, 2 gm Fat, 12 gm Protein, 22 gm Carb, 260 mg Sodium,
1 Fiber

DIABETIC: 1 1/2 Starch, 1 Meat

WW Points = 3 per serving

FLO'S NOTES: I used 2 cans black beans, omitted the ketchup, and used
brown sugar. It was great! Next time I'm adding chopped onion.


From H E Cookbook

Ann in San Diego


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2/11/11 5:22 P

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South-of-the-Border Beans
~~~~~~~~~~~~~~~~~~~~~~~~~~
Serves 6

20 ounces (two 16-ounce cans) Great Northern or white beans, rinsed
and drained
3/4 cup chunky salsa
1 T. light ketchup
1 T. Brown Sugar Twin
1/2 tsp. dried parsley flakes
1/8 tsp. black pepper
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a medium saucepan, warm beans. Add
salsa and ketchup. Mix in Brown Sugar Twin, parsley flakes, and black
pepper. Add Cheddar cheese. Mix well to combine. Pour into an
8-by-8-inch baking dish sprayed with olive-flavored cooking spray.
Bake 20 to 30 minutes. Recipe CAN BE FROZEN.

HE: 2 1/2 Protein, 1/4 Veggie, 4 OC

155 Calories, 2 gm Fat, 12 gm Protein, 22 gm Carb, 260 mg Sodium,
1 Fiber

DIABETIC: 1 1/2 Starch, 1 Meat

WW Points = 3 per serving

FLO'S NOTES: I used 2 cans black beans, omitted the ketchup, and used
brown sugar. It was great! Next time I'm adding chopped onion.

From H E Cookbook

Ann in San Diego


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2/11/11 1:04 P

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Rio Grande Pizza Strata
Recipe By :Joanna Lund
Serving Size : 6 Preparation Time :0:25

8 oz ground beef, extra lean
2 tsp chili seasoning
2 C salsa -- chunky
1 C tomato sauce
8 slices white bread, low calorie
3/4 C Cheddar Cheese, Kraft Reduced Fat -- 3 oz
2 ea eggs
2 C skim milk
1 tsp dried parsley

Preheat oven to 350 degrees. Spray a 9x9 inch cake pan with
olive oil flavored cooking spray. In a large skillet sprayed with
olive oil flavored cooking spray, brown meat. Stir in chili
seasoning, salsa and tomato sauce. Lower heat and simmer
for 5 minutes. Remove from heat. Place 4 slices of bread in
prepared cake pan. Sprinkle half of Cheddar cheese over
bread. Spoon half of meat mixture over cheese. Repeat layers.
In a medium bowl, beat eggs with a wire whisk until frothy.
Add skim milk and parsley flakes. Mix well to combine. Pour
milk mixture evenly over top. Bake for 60- minutes or until
edges are lightly browned and center is firm. Place cake pan
on a wire rack and let set for 5 minutes. Divide into 6 servings.

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


From Stong Bones

Ann in San Diego


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2/11/11 1:02 P

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Pizza Popover Pie

8 oz 90% lean beef
3/4 cup chopped green pepper
3/4 cup chopped onion
1 3/4 cups (one 15 oz can) tomato sauce
1½ tsp pizza seasoning
3/4 cup shredded reduced-fat mozzarella cheese
1/3 cup (1½ oz) shredded reduced-fat cheddar
1 cup + 2 Tbsp all-purpose flour
2/3 cup nonfat dry milk powder
1 cup water
2 eggs, slightly beaten, or equivalent in egg substitute
1/4 cup grated ff parmesan cheese

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

HE: 1 1/4 protein, 1/2 bread, 1/4 Vegetable 3/4 slider,
2 opt. calories

234 cals, 10gm fat, 11gm protein, 25gm carbos, 364mg sodium,
151mg calcium, 1gm fiber

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

From Kids in Mind

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Pizza Muffins{ 3 Points each}

1/4 cup finely chopped onion

1/4 teaspoon dried minced garlic

1 1/2 cups all-purpose flour

1 teaspoon JO's Italian Seasoning or any reputable brand

2 teaspoons baking powder

3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese

1/4 cup (1 ounce) sliced ripe olives

3/4 cup tomato juice

1 egg, beaten, or equivalent in egg substitute

1 tablespoon olive oil

1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese

Preheat oven to 400 degrees. Spray 8 wells of a 12-hole muffin pan with olive oil-flavored cooking
spray or line with paper liners.

In a large bowl, combine onion, garlic, flour, Italian seasoning and baking powder. Stir in
mozzarella cheese and olives. In a small bowl, combine tomato juice, egg and olive oil. Add to
flour mixture. Mix just until moistened. Spoon batter into prepared muffin wells. Sprinkle 1 1/2
teaspoons Parmesan cheese evenly over top of each muffin. Bake for 20 minutes or until a
toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5
minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 8.

Each serving equals: 161 calories, 5 grams fat, 7 grams protein, 22 grams carbohydrates, 353
milligrams sodium, 157 milligrams calcium and 1 gram fiber.

Hint: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking

From Man in Mind

Ann in San Diego


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2/11/11 12:59 P

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Pizza Lovers Pizza

16 oz lean ground beef (I use 95% lean)

1 11 oz roll Pillsbury Crusty french loaf (I use Pillsbury's pizza crust in the roll, it has the same calories and fat as the french loaf)

1 15 oz can tomato sauce

1 t. Italian seasoning

1/2 c. chopped onion

1/2 c. chopped green pepper

1/2 c. sliced black olives

1/2 c. sliced mushrooms

3/4 c. 2% shredded mozerella cheese

3/4 c. 2% shredded cheddar (I used all mozerella)

Preheat oven to 425. Brown meat. Spray a 10 x 15 baking sheet with Pam spray. Unroll French loaf or pizza crust onto baking sheet. Bake for 5 - 6 minutes. Spread tomato sauce over partially baked crust. Sprinkle Italian seasoning over sauce. Layer browned meat, onions, gr peppers, mushrooms over sauce. Evenly sprinkle cheese on top. Bake for 20 - 25 minutes. Makes 8 srvings.

HE: 2 1/2 pro, 1 1/4 veg, 1 bread, 1/4 fat.

259 calories/9 gr fat/22 gm carbs/ 840 mg sod

Diabetic: 2 meat, 1 veg, 1 bread, 1/2 fat

Penny Pinching Main Dishes

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French Onion Rice Casserole

16 oz. extra lean ground sirloin beef or turkey breast
1 1/2 c. sliced onion
14.5 oz. can beef broth
2.5 oz. can mushrooms, drained
1 c. (3 oz) uncooked Minute Rice
1 tsp. dried parsley flakes
6 (3/4 oz) slices Kraft Reduced Fat Swiss cheese

Preheat oven to 350*. Spray 8x12 inch baking dish with butter flavored
cooking spray. In large skillet sprayed with butter cooking spray,
brown meat and onion. Stir in beef broth, mushrooms, uncooked Minute
Rice and parsley. Bring mixture to a boil. Pour mixture into prepared
baking dish. Evenly arrange Swiss cheese slices over top. Bake for
30 minutes. Place baking dish on wire rack and let set for 5 minutes.
Divide into 6 servings.

Serves 6-Each serving equals:

HE: 3 Pr, 1/2 Br, 2/3 Ve, 6 Oc

228 calories, 8 g Fa, 23g Pr, 16g Ca, 557mg So, 202mg Cl, 1 g Fi

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


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Easy Lasagna Casserole
From: Vicki Email:
Date: Sunday, October 03, 2004 (7:02:23 PM AZ)

I made this a few weeks ago for my family and for my mom, her husband, my brother and my niece. It was a hit with
everyone. I got requests to make it again.

Easy "Lasagna" Casserole - Serves 4
8 ounces ground 90% lean turkey or beef (I used 99% lean turkey)
1/2 cup finely chopped onion
1 3/4 cups(15 ounce) Hunt's chunky tomato sauce (I used hunts petite diced tomatoes and tomato sauce)
1 teaspon Italian Seasoning
2/3 cup Carnation nonfat dry milk powder
1/2 cup water
1/2 cup (4 ounces) Philadelphia FF Cream cheese
1/4 teaspoon minced garlic
1 teaspoon dried parsley flakes
2 cups cooked medium width noodles
1/2 cup plus 1 tablespoon (2 1/4 ounces) shredded Kraft reduced fat mozzarella cheese (I used fat free)

Preheat oven to 375 degrees. In a large saucepan sprayed with olive-falvored cooking spray, brown meat and onion.
Stir in tomato sauce and Italian Seasoning. Lower heat and simmer 10 minutes. MEanwhile in a medium saucepan,
combine dry milk powder, water, and cream cheese. Add garlic and parsley flakes. Cooke over medium heat, stirring
constantly, until cream cheeses melts. Stir in cooked noodles. Pour noodle mixture into an 8x8 dish sprayed with
olive oil flavored cooking spray. Spread meat mixture evenly over noodle mixture. Evenly sprinkle mozzarella cheese
over top. Bake, uncovered 15-20 minutes. Let set 5 minutes before serving. Cut into 4 pieces.

HE: 2 3/4 protein,2 Vegetable, 1 Bread, 1/2 Skim Milk

328 Calories, 8gm fat, 28gm Protein, 36gm carb, 773mg Sodium,2 gm fiber

DIABETIC: 3 meat, 2 starch, 1 vegetable

HINT: 1 3/4 cups uncooked noodles usually makes about 2 cups cooked.


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Cowboy Pot Pie{recipe by JoAnna Lund-Healthy Exchanges}...UNtried by me{Carol}
but the recipe got RAVE reviews on the WW Recipe Review Board.

Serves 6
Freezes well

16 ounces extra lean ground turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
10 ounces (one 16-ounce can) pinto beans, rinsed and drained
1 cup (8-ounce can) Hunt's tomato sauce
2 teaspoons chili seasoning
1 tablespoon Brown Sugar Twin
1 (7.5 ounce) can Pillsbury refrigerated buttermilk biscuits
1 teaspoon dried parsley flakes
3 tablespoons (3/4 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with olive oil-flavored
cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown
meat, onion, and green pepper. Stir in pinto beans, tomato sauce, chili seasoning, and
Brown Sugar Twin. Mix well to combine. Bring mixture to a boil. Spread hot mixture into
prepared baking dish. Separate biscuits and cut into 4 pieces. Evenly place biscuit
pieces over meat mixture. Sprinkle parsley flakes over biscuits. Top with Cheddar
cheesse. Bake for 15 to 20 minutes or until biscuits 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: 3 Pr,1 Ve, 1 1/4 Br, 1 OC
292 calories, 8 gm Fa, 21 gm Pr, 34 gm Ca, 653 mg So, 56 mg Cl, 7 gm Fi
DIABETIC: 2 1/2 Mt, 1 1/2 St, 1 Ve
WW POINTS: 6


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CONEY ISLAND PASTA CASSEROLE
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
****************************************
********************

8 ounces ground 90% lean turkey or beef
8 ounces diced Healthy Choice 97% f/f hot dogs
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 pasta, rinsed and drained
1/3 cup ( 1 1/2 ounces) shredded kraft reduced fat cheddar cheese
****************************************
********************
Preheat oven to 350 degrees. Spray an 8x8" baking dish with butter
flavored cooking spray.

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.

HINT: 1 1/ CUPS UNCOOKED ROTINI PASTA USUALLY COOKS TO ABOUT 2 CUPS.

COOKING HEALTHY WITH A MAN IN MIND on page 198.


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Ravioli Casserole

Source of Recipe
JoAnna M. Lund, "A Deluxe Potful of Recipes, page 294."

Recipe Introduction

Did you ever find yourself practically hypnotized by an informercial that encouraged you to buy your own pasta-making machine? Did you actually buy one that is gathering dust in your garage? Most of us just aren't going to take the time to make real ravioli from scratch, and that's okay. But now we don't have to deny ourselves the pleasure of that kind of pasta pleasure anymore.
Serves 6 (1 1/3 cups)

List of Ingredients

16 ounces extra lean ground turkey or beef
3/4 cup chopped onion
1 3/4 cup (one 15-ounce can) stewed tomatoes
1 3/4 cup (one 14 1/2-ounce can) stewed tomatoes, undrained
1 1/2 teaspoons Italian Seasoning
3 cups uncooked rotini pasta
1 (10-ounce) package frozen chopped spinach, thawed, and thoroughly drained
1/4 cup Kraft fat-free Parmesan cheese
1/2 cup + 1 tablespoon shredded Kraft reduced fat mozzarella cheese


Instructions

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Spray a slow cooker container with olive oil-flavored cooking spray. In prepared container, combine tomato sauce, undrained stewed tomatoes, Italian seasoning, and browned meat mixture. Stir in uncooked rotini pasta. Cover and cook on LOW for 4 hours. Add spinach, Parmesan cheese, and mozzarella cheese. Mix well to combine. Re-cover and continue cooking for 20 to 30 minutes or until cheese melts. Mix well before serving.


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

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

292 Calories, 8gm Fat, 22gm Protein, 33gm Carbohydrate,
814mg Sodium, 163mg Calcium, 6gm Fiber

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


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SOMETHING DIFFERENT CASSEROLE
Jan 2002 Healthy Exchanges Newsletter by Joanna M. Lund

Recipe Introduction
This is really old-fashioned Shepherd’s Pie with a few new twists!!!
Serves 4

List of Ingredients

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


Instructions

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


Final Comments

HE: 1 ½ Protein * 1 1/4 Vegetable * 1 Bread * ½ Slider *
15 Optional Calories

237 Calories * 5g Fat * 14g Protein * 34g Carbohyrdate *
643mg Sodium * 55mg Calcium * 5g Fiber

DIABETIC: 1 ½ Meat * 1 ½ Starch * 1 Vegetable


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Layered Shepherds Pie -- "Fast,Cheap and Easy"
Serves - 6

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

Preheat oven to 375 degrees. Spray an 8x12 in baking dish with butter flavored spray. In a large skillet sprayed with butter flavored spray, brown meat and onion. Spread meat mixture into prepared baking dish. Layer mushrooms and green beans over top. In a small bowl, combine mushroom soup, and 1/4 cup sour cream. Spoon soup mixture over green beans. In a medium saucepan, combine boiling water and potato flakes. Fold in remaining 1/4 cup sour cream and parsley flakes. Spread potato mixture evenly over soup mixture. Evenly sprinkle Cheddar cheese over top. Bake for 20 to25 minutes or until cheese melts and mixture is bubbly. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings. Serving size - 1 square

Each serving equals:
H.E. - 1&2/3 Pro.,1 Bread,1 Veg.,1/2 Slider, 8 Opt Cal.
211 Cal.,7g Fat, 13g Pro.,24g Carb.,454mg Sod.,169mg Calc., 2g Fiber
Diabetic - 2 Meat, 1&1/2 Starch/Carb.,1 Veg.



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Heartland Shepherd Pie -- Cooking Across American
Serves - 6

16 oz. ground beef or turkey 90% lean
1 cup finely chopped onion
2 cups (one 16 oz.can)green beans, rinsed and drained
1 (10 oz.can)Healthy Request Tomato Soup
2&1/3 cups hot water
2 cups (4&1/2 oz.)instant potato flakes
2 tbsp. Land O Lakes no fat sour cream
1 tsp. dried parsley flakes
Paprika

Preheat oven to 350 degrees. Spray an 8x8 in. baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown meat and onion. Add green beans and tomato soup. Mix well to combine. Spread mixture into prepared baking dish. In a large bowl, combine hot water and potato flakes. Mix well using a fork. Stir in sour cream and parsley flakes. Spread potato mixture over meat mixture. Lightly sprinkle paprika over top. Bake for 30 minuts. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals:
H.E.- 2 Pro.,1 Bread,1 Veg.,1/4 Slider,15 Opt Cal.
247 Calories, 7gm Fat, 17gm Pro,29gm Carbo,262mg Sod.,47mg Calcium,3gm Fiber.
Diabetic - 2 Meat, 1 Starch, 1 Veg.




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SARAHS 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

Jan 2002 Healthy Exchanges Newsletter



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Ranchero Shepherd's Pie

8 ounces ground 90% lean turkey or beef
1/2 c chunky salsa (mild, medium, or hot)
1 c (one 8 ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
2 c (one 16 ounce can) French style green beans, rinsed
and drained
3/4 c (3 ounces) shredded Kraft reduced fat cheddar chees
2 c water
2 c (4 1/2 ounces) instant potato flakes
1/3 c Carnation Nonfat Dry Milk Powder
3/4 Yoplait plain fat free yogurt
1 teaspoon dried parsley flakes
1 teaspoon chili seasoning
1/4 teaspoon black pepper

Oven 375 degrees. Spray 8x8 baking dish with olive oil flavored
cooking spray. In a large skillet sprayed with olive oil cooking
spray, brown meat. Stir in salsa, tomato sauce, brown sugar twin.
Add green beans and half of cheddar chees. Mix well to combine.
Pour mixture into baking dish. In medium saucepan, bring water to
boil. Remove from heat. Stir in potato flakes and dry milk powder.
Add yogurt, parsley flakes, chili seasong, black pepper and
remaining cheddar cheese. Mix gently with a fork. Spread potato
mixture evenly over meat mixture. Bake 20-25 minutes. Place dish
on wire rack and let set to 5 minutes. 6 servings.

HE 1 2/3 Protein, 1 1/2 vegetable, 1 Bread, 1/3 skim milk, 1 optional.

193 calories, 5 gm fat, 15 protein, 22 gm carbo, 554 mg sodium
239 mg Calcium 2 gm fiber.

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


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Tom's Grande Pot Pie
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.


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

Healthy Exchanges Newsletter Jan 2002


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Supper Time Pizza Casserole
Recipe By :JoAnna Lund
Serving Size : 4 Preparation Time :0:35

8 ounces ground beef, extra lean -- or turkey
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup mushroom -- sliced
1 3/4 cups tomato sauce -- 15 oz can
1 teaspoon Italian seasoning
1 teaspoon sugar substitute
2 cups cooked noodles
3/4 cup reduced fat mozzarella cheese -- (3 oz)

Place meat in a plastic colander and place colander in a glass
pie plate. Microwave on HIGH (100 power) for 4 to 5 minutes or
until meat is browned, stirring after 2 minutes. In an 8 cup
glass measuring bowl, combine browned meat, onion, green
pepper and mushrooms. Add tomato sauce, pizza seasoning,
Sugar Twin, and noodles. Mix well to combine. Cover with
waxed paper and microwave on HIGH for 10 minutes, stirring
after 5 minutes. Stir in mozzarella cheese. Place bowl on a
wire rack and let set for 5 minutes. Mix well again before serving.
Serves 4 (1 full cup)

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

Each serving equals:
HE: 2 1/2 Protein, 2 1/2 Vegetable, 1 bread, 1 Optional Calorie
281 Calories, 9 gm Fat, 21 gm Protein, 29 gm Carbohydrate,
930 mg Sodium, 168 mg Calcium, 4 gm Fiber

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

NOTE: Freezes well.

Source:
"Fast, Cheap, and Easy Cookbook"



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Creamy Pizza casserole

8 ounces extra lean ground beef or turkey
1/2 cup chopped onion
1 10 ounce can of healthy request Cream of Mushroom soup
1 cup (1 8 ounce can) tomatoes, chopped and drained
1/3 cup (1 1/2 ounce) shredded RF cheddar cheese
2 teaspoon splenda
1 1/2 teaspoon JO's Pizza seasoning
2 cups cooked noodles rinsed and drained
1/3 cup (1 1/2 ounce) shredded RF mozzarella cheese

preheat oven to 350, spray a 8x8 baking dish with olive oil pam spray. in large skillet sprayed with cooking spray brown meat and onion. stir in mushroom soup, tomatoes, splenda, cheddar cheese and pizza seasoning. cook unitl chese melts, stirring often. add noodles and mix well to combine.pread in prepared dish and bake 30 minutes. evenly sprinkle mozzaralla cheese over top and continue baking until cheese melts. set on wire rack 5 min divide into 4 servings

HE 3 pr, 1 br, 3/4 veg, 1/2 slider, 2 OC
289 cal, 9 gm fat, 22 gm prot, 623 mg sod, 223 mg cl, 2 gm fiber,
diabetic 2 mt, 1 1/2 st, 1 veg


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Pizza Casserole

Recipe By :Joanna Lund
Serving Size : 6 Preparation Time :0:25
Categories : Joanna Lund Light
Main Dishes Quick & Easy

8 oz ground beef, extra lean
1/2 C onion -- chopped
3 C noodles -- cooked
1/3 C pepperoni slices -- chopped
(2 oz)
1 3/4 C tomato sauce -- 15 oz can
1 C mushrooms, canned -- 4 oz can
1 tsp Italian seasoning
3/4 C mozzarella cheese, part skim milk -- 3 oz

Preheat oven to 350 degrees. In a large skillet sprayed with
olive-flavored cooking spray, brown meat and onion. Stir in
noodles, pepperoni, tomato sauce, mushrooms and seasoning.
Mix well. Pour into an ungreased 8 x 8 baking dish. Bake 20
minutes. Sprinkle top with mozzarella cheese. Bake an
additional 5 minutes or until cheese melts.

Diabetic exchanges: 2 meat, 2 Vegetable, 1 Starch


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Easy Lasagna Casserole
Serves 4
From: HELP

8 oz. gr. 90% lean turkey or beef
1/2 cup finely chopped onion
1 3/4 cups (one 15 oz can) Hunt's chunky tomato sauce
1 tsp. Italian seasoning
2/3 cup Carnation nonfat dry milk powder
1/2 cup water
1/2 cup (4 oz) Philadelphia f/f cream cheese
1/4 tsp. minced garlic
1 tsp. dried parsley flakes
2 cups cooked medium width noodles
1/2 cup plus 1 tabl. (2 1/4 oz) shredded Kraft reduced fat mozzarella cheese

Preheat oven to 375 deegrees. In a large saucepan sprayed with olive flavored cooking spray, brown meat and onion. Stir in tomato sauce and Italian seasoning. Lower heat and simmer 10 min. Meanwhile in a medium saucepan, combine dry milk powder, water and cream cheese. Add garlic and parsley flakes. Cook over medium heat, stirring constantly, until cream cheese melts. Stir in cooked noodles. Pour noodle mixture into an 8 x 8 baking dish sprayed with olive flavored cooking spray. Evenly sprinkle mozzarella cheese over top. Bake uncovered 15 to 20 min. Let set 5 min. before serving. Cut into 4 pieces.

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

328 cal, 8g fat, 28g protein, 36g carbo, 773mg sodium, 2g fiber

Diabetic: 3 meat, 2 starch, 1 veg.

HINT: 1 3/4 cups uncooked noodles usually makes about 2 cups cooked.

From Ann: Since Hunts doesn't make the chunky tomato sauce anymore other cookbooks say to mix a can of diced tomatoes and a can of tomato sauce and measure out 15 oz. Freeze or store the left overs for another recipe. Sliced zucchini baked in canned tomatoes is very good.


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Baked Macaroni and Cheese serves 4
From: Fast, Cheap and Easy

1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1/3 cup skim milk
1 tsp. dried parsley flakes
1/8 tsp. black pepper
1 cup + 2 tabl. (4 1/2 oz) shredded Kraft reduced fat Cheddar cheese
2 cups hot cooked elbow macaroni, rinsed and drained
1 (6 oz) can white tuna, packed in water, drained and flakes
1/4 cup (one 2 oz jar) chopped pimiento, drained

Preheat oven to 375 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large skillet, combine mushroom soup, skim milk, parsley flakes and black pepper. Stir in cheddar cheese. Cook over medium heat until cheese meats, stirring often. Add macaroni, tuna and pimiento. Mix well to combine. Spread mixture evenly into prepared baking dish. Bake for 20 - 25 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings.

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

Each serving equals:
HE: 2 1/4 protein, 1 bread, 1 slider, 9 opt calories

280 calories, 8g fat, 24g protein, 28g carbo, 723mg sodium, 296mg calcium, 1g fiber

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


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Three Cheese Noodle Dish serves 4 (1 cup)
From: Fast, Cheap and Easy

1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
1 tsp. Italian seasoning
1/2 cup (one 2.5 oz jar) sliced mushrooms, undrained
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
1/3 cup (1 1/2 oz) shredded Kraft reduced fat mozzarella cheese
1/3 cup (1 1/2 oz) shredded Kraft reduced fat Cheddar cheese
1 1/2 cup hot cooked noodles, rinsed and drained
1/2 cup frozen whole kernel corn, thawed

In a large skillet sprayed with butter flavored cooking spray, combine mushroom soup, Italian seasoning, undrained mushrooms, and Parmesan cheese. Mix well to combine. Stir in mozzarella cheese and Cheddar cheese. Cook over medium heat for about 3 minutes, or until cheeses melt, stirring often. Add noodles and corn. Mix well to combine. Lower heat and simmer for about 5 minutes, or until mixture is heated through, stirring occasionally.

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

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

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

214 calories, 6g fat, 10g protein, 30g carbo, 627mg sodium, 198mg calcium, 2g fiber

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



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2/2/11 1:04 P

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Marinara Bread Casserole serves 4
From: Fast, Cheap and Easy

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup (one 8 oz can) Hunt's tomato Sauce
3/4 cup water
1 cup (one 8 oz can) tomatoes, chopped and undrained
1/2 cup (one 2.5 oz) jar sliced mushrooms, drained
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
1 1/2 tsp. Italian seasoning
1/2 tsp. dried minced garlic
1 tsp. dried parsley flakes
1 tabl. pourable Sugar Twin
8 slices reduced calorie Italian bread, torn into large pieces
1/2 cup + 1 tabl. (2 1/4 oz) shredded Kraft reduced fat mozzarella cheese

Preheat oven to 375 degrees. Spray an 8 x 8 baking dish with olive oil flavored cooking spray. In a large skillet sprayed with olive oil flavored cooking spray, saute onion and green peppers for 5 min. or until tnder. Stir in tomao sauce, water, undrained tomatoes and mushrooms. Add Parmesan cheese, Italian seaoning, garlic, parsley flakes and Sugar Twin. Mix well to combine. Fold in bread
pieces. Spoon hot mixture into prepared baking dish. Evenly sprinkle mozzarella cheese over top. Bake for 25 - 30 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings.

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

195 cal, 3g fat, 12g protein, 30g carbo, 945mg sodium, 178mg calcium, 9g fiber

Diabetic: 3 veg, 1 starch, 1 meat




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2/1/11 5:43 P

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Chicken Pot Pie Lasagna serves 6
From Cancer Recovery cookbook

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
2/3 cup Carnation n/f dry milk powder
1/2 cup water
1 tsp. dried parsley flakes
1 1/4 cup shredded carrots
1/4 cup finely diced onion
1 cup finely chopped chelery
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
3 cups hot cooked mini lasagna oodles or regular noodles, rinsed and drained
1 cup (5 oz) diced cooked chicken breast
1 cup f/f cottage cheese
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
3/4 cup (3 oz) shredded kraft red/fat mozzarella cheese

Preheat oven to 350 degrees. spray an 8 x 12 baking dish with olive oil flavored cooking spray. In a medium saucepan sprayed with butter flavored cooking spray, combine chicken soup, dry milk powder and water. Stir in parsley flakes, carrots, onion, celery and mushrooms. cook over medium heat for about 5 min. or until mixture is heated through, stirring often. Remove from heat. Arrange half of noodles in prepared baking dish. sprinkle hlf of chicke over noodles. Spoon half of sauce mixture over chicken. In a small bowl combine cottage cheese and Parmesan cheese. Spread cottage cheese mixture evenly over sauce. Repeat layers. Sprinkle mozzarella cheese evenly over top. Bake for 40 - 45 min. Place bakin dish on a wire rack and let set for 5 min. Divide into 6 servings.

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

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

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

285cal, 5g fat, 24g protein, 36g carbo, 632mg sodium, 231mg calcium, 2g fiber

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




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2/1/11 1:16 P

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Mexicali Quiche

I created this while my son Tom was home from college. He loved it and requested it again before he went back to 'school food'

Serves 8

1 9" purchased unbaked pie crust
3 oz shredded Monterrey Jack cheese
3 oz shredded Cheddar cheese
1 cup frozen corn, thawed
2 oz sliced rip olives
1/2 cup sliced green onions
1 cup evaporated skim milk
1 cup Thick & Chunky salsa*
4 eggs or equivalent egg substitute
4 tablespoons reduced calorie sour cream (20 calories per tablespoon)

Preheat oven to 425 degrees. Bake pie crust for 10 minutes or until lightly browned. Remove from over and sprinkle cheeses over bottom of crust. Layer corn, olives and onions over cheese. In a small bowl combine milk, 1/2 cup salsa and eggs. Beat well with wire whisk, pour over mixture in pie crust. cover edge of crust with strip of foil. Bake for 15 minutes. Lower heat to 350 degrees and bake another 30 minutes or until knife inserted in center come out clean. Cool 10 minutes before serving. Garnish each serving with 1/2 tablespoon sour cream and 1 tablespoon salsa.

Each serving equals:
1 1/2 Protein (1/2 limited), 3/4 Bread, 1/2 Milk, 1/3 Vegetable, 1/4 Fat, 60 Optional Calories




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12/21/10 4:31 P

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Seafood Macaroni Bake
JoAnna M. Lund

Imagine the fun of biting into what you think is a forkful of tuna casserole and finding shrimp, or crunching on a slice of water chestnut when all you expect is a chunk of celery! Isn't it fun to defy expectations, surprise your family, and keep life interesting? This recipe can help you do it!
Serves 6

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/3 cup Kraft fat-free mayonnaise
1/3 cup skim milk
1 teaspoon dried onion flakes
2 teaspoons dried parsley flakes
1 (4.5-ounce drained weight) can small shrimp, rinsed and drained
1 (6-ounce) can white tuna, packed in water, drained and flaked
1 cup (one 8-ounce can) water chestnuts, drained
1 cup finely chopped celery
2 cups hot cooked elbow macaroni, rinsed and drained
1/4 teaspoon paprika

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine mushroom soup, mayonnaise, 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 to 45 minutes. Place baking dish on a wire rack and let set for 5 minutes. 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 Vegetable, 1/2 Slider, 1 Optional Calorie
****************************************
*********************
178 Calories, 2gm Fat, 16gm Protein,
24gm Carbohydrate, 473mg Sodium,
81mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 1 1/2 Meat, 1 1/2 Starch

"Make a Joyful Table, page 185."


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12/21/10 3:19 P

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Tuna-Potato Salad Casserole
Make A Joyful Table p.181
freezer friendly

Ever spot a couple and think, "Hmm, what did she see in him, or he in her?" That's the way it is sometimes with food combinations, and yet often its unlikely or unusual blends that provide unexpected pleasures. I love potato salad in all its forms, and I thought, why not create a tuna casserole that makes it a star? Why ask why? I did it and its a winner!

1 (10 3/4 oz) can Healthy Request Cream of Celery or Mushroom Soup
1/4 cup Kraft fat-free mayonnaise
1 1/2 teaspoons dried onion flakes
1 1/2 teaspoons dried parsley flakes
3 full cups (16 oz) diced cooked potatoes
1 (6oz) can white tuna, packed in water, drained and flaked
4 (3/4 oz) slices Kraft reduced-fat Cheddar cheese

Preheat oven to 350°. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine soup, mayonnaise, onion flakes, and parsley flakes. Add potatoes and tuna. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 minutes. Evenly arrange Cheddar cheese slices over top. Continue baking for 10 minutes or until cheese melts. 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, 1/2 Sl, 11 OC
------------------------------------
226 cal, 6g Fa, 20g Pr, 23g Carb, 768mg So, 213mg Ca, 2g Fi
------------------------------------
Diabetic: 2 meat, 1 1/2 starch/ carbohydrate


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12/20/10 1:43 P

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Macaroni and Cheese Bake
(Heart Smart Healthy Exchanges Cookbook)

2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 teaspoons reduced-calorie margarine
3/4 cup (3 ounces) Kraft reduced-fat Cheddar cheese
1 cup hot cooked macaroni, rinsed and drained

Preheat oven to 350 degrees. In medium saucepan combine, dry milk powder, water, and margarine. Cook over medium heat until margarine melts stirring often. Add Cheddar cheese and macaroni. Mix well to combine. Evenly spoon mixture into two (12-ounce) ovenproof custard dishes. Place custard dishes on a baking sheet. Bake for 30 minutes. Place baking sheet on a wire rack and let set for 2 to 3 minutes.

Serves 2 - Each serving equals:

HE: 2 Protein, 1 Skim Milk, 1 Bread, 1/2 Fat

305 Calories, 9 gm Fat, 23 gm Protein, 33 gm Carbohydrate, 522 mg Sodium, 0 gm Fiber

DIABETIC: 2 Meat, 1 Skim Milk, 1 Starch, 1/2 Fat


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12/6/10 6:17 P

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

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

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

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

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


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12/6/10 6:08 P

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Chicken Cordon Bleu Casserole
Make A Joyful Table Cookbook, page 192
Serves 4


1 (10-3/4 ounce) can healthy Request Cream of Chicken Soup
1/4 cup Kraft fat-free mayonnaise
1 teaspoon dried parsley flakes
1 cup (5 ounces) diced cooked chicken breast
1/2 full cup (3 ounces) diced 97% fat-free ham or
2 cups hot cooked noodles, rinsed and drained
4 (3/4-ounce) slices Kraft reduced-fat Swiss cheese


Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine chicken soup, mayonnaise, and parsley flakes. Add chicken, ham, and noodles. Mix well to combine. Spread mixture into prepared baking dish. Bake for 20 minutes. Evenly arrange Swiss cheese slices over top. Continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Each serving equals:

HE: 2-3/4 Protein * 1 Bread * 1/2 Slider * 15 Optional Calories

289 Calories * 9 gm Fat * 21 gm Protein * 31 gm Carbohydrates * 968 mg Sodium * 15 mg Calcium * 1 gm Fiber

DIABETIC: 2-1/2 Meat * 1-1/2 Starch/Carbohydrate



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11/28/10 6:16 P

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delicious! It comes from the Heart Smart cookbook pg 136.


Stroganoff Macaroni and Cheese (Serves 4)
1 (10 3/4-ounce) can Healthy Request Cream Of Mushroom Soup
1 1/2 cups (6 ounces) shredded Kraft reduced-fat Cheddar Cheese
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1/3 cup Land O Lakes no-fat sour cream
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 cups hot cooked elbow macaroni, rinsed and drained

Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with
butter flavored cooking spray. In a medium saucepan, combine mushroom
soup and Cheddar cheese. Cook over medium heat until cheese melts,
stirring constantly. Remove from heat. Stir in mushrooms, sour cream,
parsley flakes, and black pepper. Add macaroni. Mix well to combine.
Pour 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.

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

Each serving equals:
HE: 2 protein - 1 Bread - 1/4 Vegetable - 3/4 Slider - 1
Optional Calorie
________________________________________
______________________________

277 Calories - 9 gm Fat - 17 gm protein - 32 gm Carbohydrate - 800 mg
Sodium - 386 mg Calcium - 1 gm Fiber
________________________________________
______________________________

DIABETIC: 2 Meat - 2 Starch



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11/28/10 5:53 P

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Turkey 'N' Stuffing Casserole
JoAnna M. Lund

As comforting as any casserole dish can possible be! It soothes the soul after a hard day out in the "real world".
Serves 6

2 cups Campbell's Healthy Request chicken broth (16-ounce can)
1 cup frozen peas
3 cups dried bread cubes (4 1/2 ounces)
1 teaspoon JO's Poultry Seasoning
2 teaspoons dried onion flakes
1 teaspoon dried parsley flakes
1 1/2 cups diced cooked turkey breast (8 ounces)
2 cups canned diced carrots, rinsed and drained (16-ounce can)

Preheat oven to 350 degrees. In a medium saucepan, heat chicken broth and frozen peas. Remove from heat. Add dried bread cubes, JO's Poultry Seasoning, onion flakes and parsley flakes. Mix well to combine. Stir in turkey and carrots. Pour mixture into an 8x8-inch baking dish sprayed with butter-flavored cooking spray. Bake, uncovered, 25 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 6 pieces.

Each serving equals:
HE: 1 1/3 Protein, 1 1/3 Bread, 1/3 Vegetable, 5 Optional Calories
****************************************
**
174 Calories, 2gm Fat, 16gm Protein,
23gm Carbohydrate, 528mg Sodium, 2gm Fiber
****************************************
**
DIABETIC: 1 Meat, 1 Starch, 1/2 Vegetable

"Heart Smart Healthy Exchanges Cookbook pg. 158
or Healthy Exchanges Food Newsletter November 1995, pg. 1."


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11/22/10 10:00 P

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BAVARIAN HASH
Cooking Healthy with a Man in Mind/Joanna Lund

Serves: 4

1 2/3 c. water
1 1/3 c. (3 oz.) instant potato flakes
1/3 c. Carnation Nonfat dry milk powder
8 oz. diced Healthy Choice 97% fat-free frankfurters
1 ½ c. (15 oz. can) Frank’s Bavarian-Style sauerkraut, well drained
1 (10 ¾ oz.) can Healthy Request Cream of Mushroom Soup
4 (3/4 oz.) slices Kraft reduced-fat American cheese

*Preheat oven to 350. Spray an 8x8 baking dish with butter-flavored cooking spray. In a large skillet, bring water to a boil. Stir in potato flakes and dry milk powder. Add frankfurters, sauerkraut, and mushroom soup. Mix well to combine. Spread mixture into prepared baking dish. Arrange cheese slices over top. Bake 20 to 25 minutes. Place baking dish on a wire rack and let sit 5 minutes. Cut into 4 servings.

Hint: If you can’t find Bavarian sauerkraut, use regular sauerkraut, ½ tsp. caraway seeds, and 1 tsp. Brown Sugar Twin.

Nutrition Info per serving:
289 Calories, 5 g. fat, 18g. protein, 43 g. carb, 1558 mg. sodium, 3 g. fiber

HE: 2 1/3 protein, 1 bread, ¾ vegetable, ¼ skim milk, ½ slider, 1 optional calorie

DIABETIC: 2 meat, 2 starch, 1 vegetable



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11/20/10 5:07 P

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Chicken Pot Casserole
Healthy Exchanges Cookbook p.161

Freezer Friendly

This is my contribution to the "chicken in every pot" promised us so many years ago. It has the flavor of a traditional pot pie but without all the work-or all the fat. Serve this to your family, then stand back and enjoy the applause.
Serves 4

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

Preheat oven to 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-by-8-inch baking dish. Bake 15 to 20 minutes or until hot. Sprinkle Cheddar cheese and bread crumbs on top and bake an additional 5 minutes or until cheese melts.

Hints: 1. A full 1 3/4 cups uncooked noodles usually make about 2 cups cooked.
2. 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, 6 gm Fa, 22 gm Pr, 38 gm Ca, 576 mg So, 4 Fi
DIABETIC: 2 Mt, 2 St, 1 Ve


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11/20/10 5:05 P

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Cheesy Tuna Noodle Bake
Healthy Exchanges Cookbook p.167

Freezer Friendly

I took two of my favorite "comfort dishes" (aren't they yours, too?), threw them together, and came up with a new "comfort dish" that is out of this world.
Serves 6

3 cups cooked noodles, rinsed and drained
1 cup frozen peas
1 tablespoon dried onion flakes
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 (6-ounce) can tuna, packed in water, drained and flaked
1 scant cup (3 3/4 ounces) Kraft shredded reduced-fat Cheddar cheese
1 tablespoon Dijon mustard
1/8 teaspoon black pepper

Preheat oven to 350 degrees. In a large bowl, combine noodles, peas, onion flakes, and mushroom soup. Add tuna, Cheddar cheese, mustard, and black pepper. Pour into an 8-by-8-inch baking dish sprayed with butter-flavored cooking spray. Cover and bake 30 minutes. Uncover and bake an additional 5 minutes.

Hint: 2 2/3 cups uncooked noodles usually make 3 cups cooked.

Each serving equals:
HE: 1 1/3 Pr, 1 1/3 Br, 1/4 Sl, 8 OC
231 Calories, 5 gm Fa, 18 gm Pr, 28 gm Ca, 540 mg S0, 2 Fi
DIABETIC: 1 1/2 Mt, 1/2 St


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11/19/10 5:06 P

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Cheesy Macaroni-Vegetable Bake
Healthy Exchanges Cookbook p.138

Freezer Friendly

Adding vegetables and Dijon mustard to this "old standby" transforms it-and makes a bland, "old news" dish into "new news!"
Serves 4

2 cups cooked elbow macaroni, rinsed and drained
2 cups frozen carrot, broccoli, and cauliflower blend vegetables, cooked and drained
2/3 cup Carnation nonfat dry milk powder
1 cup water
1 tablespoon Dljon mustard
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
3/4 cup (3 ounces) Kraft shredded reduced-fat mozzarella cheese
1/8 teaspoon lemon pepper

Preheat oven to 350 degrees. In a large bowl, combine macaroni and vegetables. In a small bowl, combine dry milk powder and water. Add to macaroni mixture. Stir in mustard, Cheddar and mozzarella cheeses, and lemon pepper. Mix well to combine. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Pour mixture into dish. Bake 30 minutes.

Hints: 1. 1 3/4 cups uncooked elbow macaroni usually make about 2 cups cooked.
2. 1 cup frozen carrots, 112 cup frozen cauliflower, and 1/2 cup frozen broccoli can be used in place of blended vegetables.


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