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ANNINSD Posts: 5,878
3/12/14 2:38 P

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Really good and easy.

Almond Chicken Dijon

4 small b/l s/l chicken breasts (total wt 1 lb)
2 tabl. Kraft Light Mayo
2 tabl. Gray Poupon Dijon Mustard (mine was Kraft)
1/4 cup slivered almonds. coarsely chopped.

Heat oven 375 degrees

Mix the mayo and mustard in a small dish. Spread on
chicken that has been put in a lightly sprayed pan/dish.
Sprinkle with chopped almonds.

Bake 20 - 25 min. or until chicken is cooked through



Edited by: ANNINSD at: 3/12/2014 (14:40)
Ann in San Diego


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ANNINSD Posts: 5,878
10/17/11 6:52 P

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Patty's recipe

For supper we are having wet burritos, green beans and sliced apples. Here is how I make them

chicken, cooked
1 can mushroom soup
16 ounce sour cream
tortillas,(these are the large ones, and they fill the bottom of the baking dish, so I just layer 2 of them
taca seasoning
mozzarella cheese

Mix the soup and sour cream together
add the taco seasoning to the chicken

In a sprayed deep baking dish, layer 2 tortillas
Then put half the soup mixture
then put the chicken
then rest of soup mixture
then top with 2 more tortillas
top with mozzarella cheese

bake at 350 degrees for 30 to 40 min.
New pics on my blog.


Ann in San Diego


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10/6/11 11:00 P

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We are having chicken enchiladas for supper. Also sliced tomatoes and cucumber

Here is how I made it.
Cook onions in a pan, add sliced chicken and simmer.
Heat up 5 whole wheat tortillas
lay them out on the counter
divide the meat and onions between the 5 tortillas
put some cheese on top
put 1/2 a can of tomato sauce in the bottom of baking dish
roll up tortillas, and place in pan
top with second 1/2 of tomato sauce
top with salsa

cover with foil and bake at 350 for 30 min.
to serve, top with more salsa and cheese and sour cream.
yum


Ann in San Diego


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10/6/11 10:58 P

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Sour Cream Enchiladas

1 dozen corn tortillas
1 can cream of chicken soup
6 green onions, including tops, chopped
1/2# shredded cheddar cheese
2 cans (6 1/2 oz each) boned chicken
1 pint sour cream

Soften tortillas in micro wave wrapped in a dish towel that you sprinkle some water on with your fingers.

Fill each tortilla with 1 tabl. each, onion, cheese, soup, sour cream and chicken
Roll up. Place in an oblong pan.

Brush tortillas with remaining soup to keep soft. (cover well)
Cover with remaining cheese. Dot with sour cream and green onion

Bake 350 degrees 15 - 20 min. Or put in microwave oven on 1/2 power



Ann in San Diego


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3/7/11 11:40 A

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CHICKEN AND PEAS NORMANDY SKILLET

16 ounces skinned and boned uncooked chicken breast,
cut into 36 pieces
1/2 cup chopped green onion
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1/4 cup Land O Lakes no-fat sour cream
2 cups frozen peas, thawed

In a large skillet sprayed with butter-flavored cooking spray, saute chicken pieces and onion for 6 to 8 minutes or until chicken is browned. Add chicken soup, sour cream, and garlic. Mix well to combine. Stir in peas. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Serves 4 (3/4 cup) - Each serving equals:

HE: 3 Pr, 1 Br, 1/4 Ve, 1/2 Sl, 5 OC
232 Calories, 4g Fa, 28g Pr, 21g Ca, 452mg So, 47mg Cl, 4g Fi
DIABETIC: 3 Mt, 1 1/2 St/Ca


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3/7/11 11:28 A

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If this doesn’t get you help with the dishes, nothing will!

MOMMA’S CHICKEN AND DUMPLINGS

1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1/4 cup frozen peas, thawed
1 cup frozen carrots, thawed
1 (2.5-ounce) jar sliced mushrooms, drained
2 full cups (12 ounces) diced cooked chicken breast
1 teaspoon dried parsley flakes
1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
1/3 cup fat-free milk
1 tablespoon water
Paprika

In a large skillet, combine evaporated milk, chicken soup, peas, carrots, mushrooms, and chicken. Stir in parsley flakes. Bring mixture to a boil, stirring often. In a medium bowl, combine baking mix, milk, and water. Drop dough by spoonfuls onto chicken mixture to form 6 dumplings. Lightly sprinkle dumpling tops with paprika. Lower heat and simmer for 10 minutes. Cover and continue simmering for another 10 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1 Br, 1/2 SM, 1/2 Ve, 1/2 Sl, 2 OC
280 Calories, 4g Fa, 28g Pr, 33g Ca, 604mg So, 222mg Cl, 2g Fi
DIABETIC: 2 Mt, 1 1/2 St/Ca, 1/2 SM, 1/2 Ve


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3/6/11 5:00 P

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Sweet and Sour Chicken
JoAnna M. Lund

Forget about the overly sweet and sticky version you may have tasted in a Chinese restaurant--this dish takes an appealing idea and makes it genuinely great! It's a winner for kids of all ages.
Serves 4 (1 cup)

16 ounces skinned and boned uncooked chicken breast, cut into bite-size pieces
1 cup sliced carrots
1 cup coarsely chopped green bell pepper
1 cup coarsely chopped onion
1 (8-ounce) can tomato sauce
1 (8-ounce) can pineapple tidbits, packed in fruit juice, undrained
2 tablespoons SPLENDA granular
1/8 teaspoon minced dried garlic
1/2 cup unsweetened orange juice
2 tablespoons cornstarch

In a large skillet sprayed with butter-flavored cooking spray, saute chicken, carrots, green pepper, and onion for 6 to 8 minutes. Add tomato sauce, undrained pineapple, SPLENDA, and garlic. Mix well to combine. In a small bowl, combine orange juice and cornstarch. Stir orange juice mixture into chicken mixture. Continue cooking for 5 minutes or until mixture thickens, stirring often.

HINT: Good over rice or toast or as is.

Each serving equals:

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

235 Calories, 3 gm Fat, 25 gm Protein
27 gm Carbohydrate, 438 mg Sodium
43 mg Calcium, 3 gm Fiber

DIABETIC EXCHANGES: 3 Meat, 2 Vegetable, 1 Fruit

From Cooking Healthy with Splenda, p. 112


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3/6/11 4:45 P

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Party Turkey Tetrazzini

I fell in love with this dish the first time I prepared it--and five years later, it's still one of my favorites. I hope it make your list of best-loved recipes, too!

Serves 4

1/2 cup chopped onion
8 ounces (1 1/2 cups) diced cooked turkey breast
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
2 cups cooked spaghetti
2 tablespoons chopped pimiento
2 tablespoons chopped fresh parsley or 1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, sauté onion and turkey until onion is tender. Blend in mushroom soup and cheddar cheese. Cook over low heat until cheese is melted, stirring often. Add spaghetti, pimiento, parsley, and black pepper. Continue cooking until heated through.

HINTS: 1. chicken or ham maybe substituted for turkey. 2. 1 1/2 cups uncooked spaghetti usually cooks to about 2 cups. 3. Break the spaghetti into about four-inch pieces before cooking. 4. Purchase a chunk of turkey breast from your local deli and dice it when you get home.

Each serving equals:
HE: 3 Protein, 1 Bread, 1/4 Vegetable, 1/2 Slider, 1 Optional Calorie
**********
271 Calories, 5 gm Fat, 27 gm Protein, 29 gm Carbohydrate, 526 mg Sodium, 1 gm Fiber
**********
DIABETIC: 2 1/2 Meat, 2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 308


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3/6/11 2:31 P

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Chicken and Broccoli Alfredo

Cherri Matthes, DeKalb, IL, sent me a wonderful main dish to "lighten up". I loved this healthy version but you can guess what Cliff''s response was. Don't let his opinion keep you from trying this, because the broccoli is a great addition!

1/2 cup chopped onion
1 1/2 cups chopped fresh broccoli
1 1/2 cups (8 ounces) diced cooked chicken breast
2 cups cooked fettuccine noodles, rinsed and drained
1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1/2 cup (2.5 ounce jar) sliced mushrooms, undrained
1/3 cup (on 2 ounce jar) chopped pimiento, undrained
1/4 cup Land O Lakes no fat sour cream
1/2 cup ( 1 1/2 ounces) grated Kraft fat free Parmesan cheese
1/8 teaspoon black pepper

In a large skilled sprayed with butter flavored cooking spray, sauté onion and broccoli for 6 to 8 minutes. Stir in chicken and fettuccine. Add chicken soup, undrained mushrooms, and undrained pimiento. Mix well to combine. Fold in sour cream, Parmesan cheese and black pepper. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

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

Serves 4 ( 1 1/4 cups) - Each serving equals:
HE: 2 1/2 Pr, 1 1/2 Ve, 1 Br, 3/4 Sl
**********
264 Calories, 4 gm Fa, 25 gm Pr, 32 gm Ca, 575 mg So, 51 mg Cl, 4 gm Fi
**********
DIABETIC: 3 Mt, 1 1/2 St/Ca, 1 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 1, January 2000, pg 4
Joanna M Lund


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3/6/11 2:29 P

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Stove Top Hot Dish
JoAnna M. Lund

Serve this up the day after and watch everyone smile all over again. Even Cliff who does not like cauliflower or broccoli thought this dish was quite tasty.
Serves 8

2 cups Cambell's Healthy Request Chicken Broth
3 cups frozen California Blend vegetables
6oz dry chicken-flavored Stove Top Stuffing Mix (2 2/3 cups)
1 (10 3/4 oz) can Campbell's Healthy Request Cream of Chicken soup
3/4 cup plain fat-free yogurt
1/3 cup Carnation nonfat Dry Milk Powder
1 teaspoon cornstarch
8oz chopped cooked turkey breast (1 1/2 cups)
2 teaspoons dried parsley flakes

Preheat oven to 350 degrees. In a large saucepan combine chicken broth and frozen vegetables. Bring mixture to a boil. Remove from heat. Stir in dry stuffing mix. Mix well. In a small bowl combine soup, yogurt, dry milk powder and cornstarch. Add soup mixture to stuffing mixture. Fold in turkey and parsley flakes. Spread mixture into a 9x13 pan sprayed with butter-flavored cooking spray. Bake 45 minutes.

HINT: 1 cup frozen carrots, 1 cup frozen broccoli and 1 cup frozen cauliflower can be used instead of California Blend.

Each serving equals:
HE: 1 Bread, 1 Protein, 3/4 Vegetable, 1/4 Skim Milk, 25 Optional Calories
****************************************
*********************
182 Calories, 2gm Fat, 15gm Protein,
26gm Carbohydrate, 663mg Sodium
****************************************
*********************
DIABETIC: 1 Starch, 1 Meat, 1 Vegetable

"Healthy Exchanges Food Newsletter November 1994, pg. 1 or Strong Bones Healthy Exchanges pg. 187"


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3/4/11 9:44 P

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

2 cups (one 16 oz) can Healthy Request Chicken Broth
1/3 cup Carnation n/f dry milk powder
1/4 cup water
1/2 cup finely chopped onion
1 full cup (6 oz) diced cooked chicken breast
3/4 cup (3 oz) shredded Kraft reduced fat cheddar cheese
1 cup (3 oz) uncooked Minute Rice
1/4 tsp. black pepper
1 tsp. dried parsley flakes

Preheat oven to 375 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine chicken broth, dry milk powder and water. Stir in onion and chicken. Add cheddar cheese, uncooked rice, blk pepper and parsley flakes. Mix well to combine. Pour mixture into prepared baking dish. Cover and bake for 45 min. Uncover and continue baking for 15 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings

HINT: 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, 3/4 bread, 1/4 skim milk/ 1/4 vegetable, 8 optional calories

195 cal, 7g fat, 25g protein, 10g carbo, 533mg sodium, 284mg calcium, 1gm fiber

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


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3/4/11 9:21 P

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Glazed Maple Orange Chicken

16 oz. shinned and boned uncooked chicken breast cut into 4 pieces
1/2 cup orange marmalade spreadable fruit
1/4 cup Log Cabin Sugar Free Maple Syrup
1 tabl. country style Dijon mustard
2 tsp. dried parsley flakes

In a large skillet sprayed with butter flavored cooking spray, brown chicken pieces for 4 - 6 min. In a small bowl, combine spreadable fruit and maple syrup. Stir in mustard and parsley flakes. Drizzle mixture evenly over chicken pieces. Lower heat and simmer for 6 - 8 min.

Each serving equals:
HE 3 protein, 1 fruit, 10 opt. calories

171 cal, 3g fat, 23gm protein, 13mg carbo, 232mg sodium 16mg calcium 0g fiber


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3/4/11 5:30 P

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Chicken Skillet Pie

3/4 cup sliced celery
1/4 cup chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/4 cup fat free milk
1 (8 oz) can sliced carrots, rinsed and drained
1 1/2 cups (8 oz) diced cooked chicken breast
3/4 cup Bisquick Reduced Fat Baking Mix
1/4 cup water
1 tsp. dried parsley flakes

In a large skillet sprayed with butter flavored cooking spray, saute celery and onion for 10 min. Stir in chicken soup and milk. Add carrots and chicken. Mix well to combine. Lower heat and simmer for 5 min. stirring occasionally. In a medium bowl, combine baking mix, water and parsley flakes. spread mixture evenly over chicken mixture. cover and continue cooking for 5 min. or until biscuit crust is firm. Divide into 4 servings.

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

Each serving equals:
HE: 2 protein, 1 bread, 1 vegetable, 1 slider, 5 optional calories

245 calories, 5g fat, 22g protein, 28g carbo, 751mg sodium, 72mg calcium 2 g fiber

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


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3/4/11 5:26 P

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Chicken Fettuccine Alfredo

1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 tsp. reduced calorie margarine
1/2 tsp dried basil or 1 tabl. chopped fresh basil
1/2 tsp. dried minced garlic
1 cup (5 oz) diced cooked chicken breast
1/4 cup (3/4 oz) grated Kraft f/f Parmesan Cheese
1 cup chopped fresh broccoli
1 cup hot cooked fettuccine, rinsed and drained
1/2 cup diced fresh tomato

In a small bowl combine dry milk powder and water. Set aside. In a large skillet, melt margarine. Stir in milk mixture, basil and garlic. Add chicken, Parmesan cheese, broccoli and fettuccine. Mix well to combine. Cook over medium heat, stirring often, until mixture is heated through, about 5 minutes. Stir in tomato. Continue cooking 2 - 3 minutes or just until tomatoes are warmed.

Serves 2 (1 1/2 cups) Each serving equals:
HE: 3 protein, 1 bread, 1 1/2 vegetable, 1/2 fat, 1/2 skim milk

321 Calories, 5g fat, 35g protein, 34g carb, 285mg sodium, 4g fiber
Diabetic: 3 meat, 1 starch, 1 veg, 1/2 fat, 1/2 skim milk

HINT: 1. if you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

2. 3/4 cup uncooked fettucine usually cooks to about 1 cup.



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3/4/11 5:13 P

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Ultra Easy Chicken Cacciatore

Mania O'Connor, Philadelphia, PA, sent me a quick way to stir up a chicken cacciatore. I think you will be amazed at the flavor in this easy dish!

16 ounces skinned and boned uncooked chicken breast, cut into 4 pieces
1 cup (one 4 ounce can) sliced mushrooms, drained
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup (one 8 ounce can) Hunt's Tomato Sauce
1/2 cup Kraft Fat Free Italian Dressing

In a large skillet sprayed with olive oil flavored cooking spray, brown chicken piece for 3 to 4 minutes on each side. Sprinkle mushrooms, onion and green pepper over chicken. In a small bowl, combine tomato sauce and Italian dressing. Evenly spoon sauce mixture over op. Lower heat, cover and simmer for 15 to 20 minute or until vegetables and chicken are tender, stirring occasionally. When serving, evenly spoon sauce over chicken pieces.

Serves 4 - Each serving equals:
HE: 3 Pr, 2 Ve, 11 OC
**********
167 Calories, 3 gm Fa, 25 gm Pr, 10 gm Ca, 783 mg So, 30 mg Cl, 2 mg Fi
**********
DIABETIC: 3 Mt, 2 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 6 - June 2000, pg 5
Joanna M Lund


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3/4/11 12:33 P

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Layered Broccoli-Chicken Casserole

Cooking on the Go, pg 42

1 cup (3 oz) uncooked Minute Rice
1 cup chopped onion
1 (16 oz) pkg frozen chopped broccoli
1 (5 oz) can Hormel 97% fat free breast of chicken, packed in water, drained and flaked
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/2 cup skim milk

Preheat oven to 350 degrees. Spray a 9 by 9 inch cake pan with butter flavored cooking spray. Spread uncooked instant rice in bottom of prepared cake pan. Sprinkle onion over rice. Layer frozen broccoli, chicken and Cheddar cheese over onion. In a small bowl, combine chicken soup and skim milk. Evenly pour mixture over top. Cover and bake for 30 minutes. Uncover and continue baking for 15 minutes. Place cake pan 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, 1/2 Br, 1/4 Sl, 17 OC

169 Calories, 5 gm Fa, 13 gm Pr, 18 gm Ca, 479 mg So, 199 mg Cl, 3 gm Fi

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


Ann in San Diego


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3/3/11 9:59 P

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Orange Chicken and Rice Skillet

When I tried this out on Cliff, I decided to be a little romantic., so I turned out the lights and lit a couple of candles. Cliff asked if I'd forgotten to pay the light bill!!! But he did remark that supper tasted fine - even if he couldn't see what he was eating.

1 cup diced cooked chicken breast
1/2 cup sliced green onion
1/2 cup unsweetened orange juice
1/2 teaspoon dried minced garlic
1 tablespoon apricot spreadable fruit
1 cup cooked rice
2 tablespoons chopped dry roasted peanuts

In a large skilled sprayed with butter flavored cooking spray, sauté chicken and green onions for 5 minutes. Add orange juice and garlic. Mix well to combine. Continue cooking for 2 to 3 minutes. Stir in spreadable fruit. Add rice. Mix well to combine. Lower heat and simmer for 2 to 3 minutes or until heated through, stirring occasionally. For each serving, spoon about 1 cup chicken mixture on a plate and top with 1 tablespoon peanuts.

Serves 2 - Each serving equals:
HE: 2 3/4 Pr, 1 Br, 1 Fr, 1/2 Fa, 1/2 Ve
**********
290 Calories, 6 gm Fa, 26 gm Pr, 33 gm Ca, 163 mg So, 26 mg Cl, 2 gm Fi
**********
DIABETIC: 3 Mt, 1 St, 1 Fr, 1/2 Fa, 1/2 Ve

HINTS: 1. If you don't have leftover, purchase a chunk of cooked chicken breast from your local deli. 2. 2/3 cup uncooked instant rice usually cooks to about 1 cup.

Healthy Exchanges Newsletter, vol IX, Issue 9 - September 2000, pg 9
Joanna M Lund


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3/3/11 2:50 P

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Pressure Fried Chicken

I Got the Machine ... Now What Do I Cook?, pg 56

6 tablespoons all purpose flour
1/8 teaspoon black pepper
1 tablespoon paprika
16 oz skinned and boned uncooked chicken brest, cut into 4 pieces
2 teaspoons reduced calorie margarine

In a shallow saucer, combine flour, black pepper and paprika. Coat chicken pieces in flour mixture. In a pressure cooker container, melt margarine. Arrange chicken pieces in container and brown for 2 minutes on each side. Place cover on cooker and bring to LOW pressure over medium heat. Lower heat to stabilize pressure and cook for 10 minutes. Carefully release pressure and remove cover.

Serves 4 - Each serving equals:

HE: 3 Pr, 1/2 Br, 1/4 Fa
172 Calories, 4 gm Fa, 24 gm Pr, 10 gm Ca, 78 mg So, 16 mg Cl, 0 gm Fi
Diabetic: 3 Mt, 1/2 St, 1/2 Fa


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3/1/11 7:59 P

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Zucchini Chicken Casserole Serve 4
From Sept. 2002 newsletter

2 1/2 cups chopped zucchini
1/2 cup chopped Onion
1 full cup (6 oz) diced Cooked Chicken Breast
1 1/2 cups cooked rice
1 (10 3/4 oz) can Healthy Request cream of Chicken Soup
1/4 cup f/f milk
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar Cheese
1/8 tsp. black pepper

Preheat oven to 350 degrees. Spray and 8 x 8 baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, saute zucchini and onion until tender. Stir in chicken and rice. Remove from heat. Add chicken, soup, milk, cheese and black pepper. Mix well to combine. pour mixture into prepared baking dish. Bake for 30 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings.

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

164 cal, 4g fat, 15g Pr, 17g,Ca, 345mg So, 124mg Cl, 1g fiber

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

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

Usually 1 cup uncooked instant rice cooks to about 1 1/2 cups

ANN'S NOTES: I have made this recipe and it is very good. I also CORRECTED the nutrition but I don't know where I got the corrected cal, fat and fiber from. I looked in Oct and Nov newsletter and don't see any notes to correct. I do think the original nutrition looks low for the ingredients in the recipe.

MY Corrected nutrition: Cal 242, 6g fat, 2 g fiber
That changes W W points from 3 to 5.


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3/1/11 2:30 P

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Italian Glazed Chicken
Cooking Healthy With Kids in Mind pg 180

Here's a culinary compositon that'll convince your family they're on a Roman Holiday! I think fat-free dressings are a heaven-sent aid to healthy cooking, even on nights when salad's nowhere on the menu!
Serves 4

16 oz. skinned and boned uncooked chicken breast cut into 4 pieces
1/4 cup Heinz Light Harvest Ketchup or any reduced-sodium ketchup
1/4 cup Kraft Fat Free Italian Dressing
1/8 teaspoon black pepper

Preheat oven to 350 degrees. Spray an 8x8 inch baking dish with butter-flavored cooking spray. Arrange chicken pieces in prepared baking dish. In a small bowl, combine ketchup, Italian dressing, and black pepper. Drizzle sauce mixture evenly over chicken pieces. Bake for 35 to 40 minutes or until chicken is tender.

Each serving equals:
HE: 3 Protein, 1/4 Slider, 3 Optional Calories

138 Calories, 2 gm Fat, 26 gm Protein, 4 gm Carbohydrate, 344 mg Sodium, 13 mg Calcium 0 gm Fiber

Diabetic: 3 Meat


Edited by: ANNINSD at: 3/1/2011 (14:32)
Ann in San Diego


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2/21/11 5:23 P

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Classic Chicken A La King serves 6 (3/4 cup)
From Cooking Healthy Across America

1 (12 oz) Jar Heinz Fat Free Chicken Gravy
1 1/2 cups frozen peas, thawed
1/4 cup (one 2 oz jar) chopped pimiento, undrained
1/8 tsp. ground sage
1 tsp. dried parsley flakes
1/8 tsp. black pepper
2 full cups (12 oz) diced cooked chicken breast
3/4 cup Land O Lakes no fat sour cream

In a large skillet, combine chicken gravy, peas and undrained pimiento. Stir in sage, parsley flakes and black pepper. Add chicken. Mix well to combine. Cook over medium heat for 5 min, stirring occasionally. Stir in sour cream. Lower heat and simmer for 3 - 4 min. or until mixture is heated through, stirring often.

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

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

Each serving equals:
HE 2 protein, 1/2 bread,/ 1/2 slider, 15 opt calories

162 cal, 2g fat, 22g protein, 14g carbo, 420mg sodium, 60mg calcium, 2g fiber

Diabetic: 2 meat, 1 starch/carbo


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2/20/11 4:22 P

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Tropical Isle Chicken Salad serves 4 (scant 1/2 c)
From Diabetic's H E Cookbook

1 1/2 cups (8 oz) diced cooked chidken breast
1 cup ( one 8 oz can) crushed pineapple, packed in fruit juice, drained
2 tabl. (1/2 oz) chopped slivered almonds
1/2 cup chopped celery
1/4 cup Kraft f/f mayonnaise
1 tsp Brown Sugar Twin

In a medium owl, combine chicken, pinepple, almonds and celery. Add mayo, and Brown Sugar Twin. Mix well to combine. Refrig. at least 30 min. Gently stir again just before serving.

HINT: It's equally good served on lettuce leaves or as a sandwich filling

Each serving equals:
Diabetic: 2 meat, 1 fruit

167 calories, 4g fat, 19g protein, 14g carbo, 182 mg sodium 1g fiber

HE: 2 protein, 1/2 fruit 1/4 vegetable, 1/4 fat, 18 opt calories



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Turkey Divan

Healthy Exchanges Newsletter, November 2001, Pg 4

Rita Laxspur, DesMoines, IA requested that I revise one of her favorite traditional recipes into a lighter version. Zach and I enjoyed this very much, but of course Pappa Cliff, couldn't get past the broccoli. It's a good thing Zach tends towards my taste genes!

1 (16 oz) pkg frozen cut broccoli
1 1/2 cups (8 oz) diced cooked turkey breast
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
2 tablespoon Kraft Fat Free mayonnaise
3/4 cup (3 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. In medium saucepan, cook broccoli until just tender. Drain. Place broccoli in prepared baking dish. In a medium bowl, combine turkey, chicken soup and mayonnaise. Evenly spoon mixture over broccoli. Top with Cheddar cheese. Bake for 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: 1 3/4 Pr, 1 1/2 Ve, 1/2 Sl, 10 OC
213 Calories, 5 gm Fa, 27 mg Pr, 15 gm Ca, 583 mg So, 212 mg Cl, 3 gm Fi
Diabetic: 3 Mt, 2 Ve, 1/2 St/Ca

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


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Party Turkey Tetrazzini serves 4
From Healthy Exchanges Cookbook

1/2 cup chopped onion
1 1/2 cups (8 oz) diced cooked turkey breast
1 (10 3/4 oz) can Cambell's Healthy Request Cream of Mushroom Soup
3/4 cup (3 oz) Kraft shredded reduced fat Cheddar cheese
2 cup spaghetti
2 tabl. canned chopped pimiento
2 tabl. chopped fresh parsley or 1 tsp. dried parsley flakes
1/8 tsp. black pepper

In a large skillet sprayed with butter flavored cooking spray, saute onion and turkey until onion is tender. Blend in mushroom soup, and Cheddar cheese. Cook over low heat until cheese is melted, stirring often. Add spaghetti, pimiento, parsley, and blk. pepper. Continue cooking until heated through.

HINTS: 1 1/2 cups uncooked spaghetti usually makes about 2 cups cooked

Break spaghetti into about 4 inch pieces before cooking.

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

271 calories, 5g fat, 27g protein, 29g carbo, 515mg sodium, 1g fiber

Diabetic: 2 1/2 Mt, 2 St



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Chicken and Peas Normandy Skillet

Healthy Exchanges Newsletter, January 2002, Pg 12

16 oz skinned and boned uncooked chicken breast, cut into 36 pieces
1/2 cup chopped green onion
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/4 cup Land O Lakes no fat sour cream
1/4 teaspoon minced garlic powder
2 cups frozen peas, thawed

In a large skillet sprayed with butter flavored cooking spray, sauté chicken pieces and onion for 6 to 8 minutes or until chicken is browned. Add chicken soup, sour cream and garlic. Mix well to combine. Stir in peas. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Serves 4 (3/4 cup) - EAch serving equals:
HE: 3 Pr., 1 Br, 1/4 Ve, 1/2 Sl, 5 OC
232 Calories, 4 gm Fa, 28 gm Pr, 21 gm Ca, 452 mg So, 47 mg Cl, 4 gm Fi
Diabetic: 3 Mt, 1 1/2 St/Ca


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Momma's Chicken and Dumplings

Healthy Exchanges Newsletter, January 2002, Pg, 6

If this doesn't get you help with the dishes, nothing will!

1 (12 fluid oz) can Carnation Evaporated Fat Free Milk
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/4 cup frozen peas, thawed
1 cup frozen carrots, thawed
1 (2.5 oz jar) sliced mushrooms, drained
2 full cups (12 oz) diced cooked chicken breast
1 teaspoon dried parsley flakes
1 cup + 2 tablespoons Bisquick Reduced Fat baking Mix
1/3 cup fat free milk
1 tablespoon water
Paprika

In a large skillet, combine evaporated milk, chicken soup, peas, carrots, mushrooms and chicken. Stir in parsley flakes. Bring mixture to a boil, stirring often. In a medium bowl, combine baking mix, milk and water. Drop dough by spoonfuls onto chicken mixture to form 6 dumplings. Lightly sprinkle dumpling tops with paprika. Lower heat and simmer for 10 minutes. Cover and continue simmering for another 10 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 2 Pr, 1 Br, 1/2 SM, 1/2 Ve, 1/2 Sl, 2 OC
280 Calories, 4 gm Fa, 28 gm Pr, 33 gm Ca, 604 mg So, 222 mg Cl, 2 gm Fi
Diabetic: 2 Mt, 1 1/2 St/Ca, 1/2 SM, 1/2 Ve


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South of the Border Chicken Breasts serves 4
From Make A Joyful Table

3 tabl. all purpose flour
1 tsp. chili seasoning
1 tsp. dried parsley flakes
16 oz. skinned and boned uncooked chicken breast, but into 4 pieces
1 3/4 cups ( one 15 oz can) Hunt's tomato sauce
1/2 cup chunky salsa (mild, medium or hot)
1 tabl. Brown Sugar Twin

In a shallow saucer, combine flour, chili season and parsley flakes. Coat chicken pieces in flour mixture. Place chicken in a large skillet sprayed with oil oil flavored cooking spray. Brown chicken for 3 - 4 min. on each side. In a large bowl, combine tomato sauce, salsa, Brown Sugar Twin and any remaining flour mixture. Evenly spoon sauce over chicken. Lower heat, cover, and simmer for 15 to 20 min. or until chicken is tender. When serving, evenly spoon sauce mixture over chicken pieces.

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

182 calories, 2g fat, 28g protein, 13g carbo, 833mg sodium, 70mg calcium, 2g fiber

Diabetic: 3 meat, 2 veg


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Crunch Grande Baked Chicken serves 4
From Make a Joyful Table

1/2 cup Kraft f/f Catalina Dressing
1 tsp. chili seasoning
1 tsp, dried onion flakes
1 1/2 cups (1 1/2 oz) corn flakes, made into crumbs
16 oz. skinned and boned uncooked chicken breast, cut into 4 pieces

Preheat oven to 350 degrees. Spray 8 x 8 baking dish with olive oil flavored cooking spray. In a shallow saucer, combine Catalina dressing, chili seasoning and onion flakes. Place cornflake crumbs on a plate. Dip chicken pieces first in dressing mixture, then in cornflake crumbs to coat evenly. Arrange chicken pieces in prepared baking dish. Evenly sprinkle any remaining cornflake crumbs over chicken pieces, then drizzle any remaining dressing mixture evenly over tops. Bake for 40 - 45 min. or until chicken is tender.

HINT: a self seal sandwich bag works great for making cornflake crumbs.

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

194 calories, 2g fat, 27g protein, 17g carbo, 523mg sodium, 14mg calcium, 1g fiber

Diabetic: 3 meat, 1 starch/carbo


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2/18/11 2:26 P

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California Chicken Pizza

Healthy Exchanges Newsletter,February 2002, pg 6

Visualize Southern California Chic when you think of the flavors of this tasty pizza.

1 (11 oz) can Pillsbury Crusty French Loaf
16 oz skinned and boned uncooked chicken breast, cut into 32 pieces
3/4 cup chopped onion
3/4 cup chopped green bell pepper
1/2 cup Kraft Far Free Catalina Dressing
2 teaspoons JO's Chili Seasoning or any chili seasoning
1 1/2 cups chopped fresh tomatoes
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 425 degrees. Spray a jelly roll pan with olive oil flavored cooking spray. Unroll French loaf. Pat into prepared pan and up sides of pan to form a rim. Bake for 6 minutes. Meanwhile, in a large skillet sprayed with olive oil flavored cooking spray, cook chicken pieces, onion and green pepper for 5 to 6 minutes or until chicken is browned and vegetables are tender. Stir in Catalina dressing and JO's Chili Seasoning. Spread chicken mixture evenly over partially baked crust. Evenly sprinkle tomatoes and Cheddar cheese over top. Lower heat to 350 degrees and continue baking for 22 to 26 minutes or until crust is browned and cheese is melted. Place baking pan on a wire rack and let set for 5 minutes. Cut into 8 servings.

Serves 8 - EAch serving equals:
HE: 2 Pr, 3/4 Ve, 2/3 Br, 1/4 Sl, 5 OC
221 Calories, 5g Fa, 18g Pr, 26g Ca, 552mg So, 83mg Cl, 2g Fi
Diabetic: 2 Mt, 1 1/2 St, 1 Ve


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2/18/11 1:47 P

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Mexi-Chicken Lasagna Bake serves 4
From Heart Smart cookbook

1/2 cup chopped onion
1 (10 3/4 oz)can Healthy Request Cream of Chicken Soup
1 cup chunky salsa (milk, medium or hot)
2 cups hot cooked mini lasagna noodles, rinsed and drained (divided)
1 full cup (6 oz) diced cooked chicken breast (divided)
3/4 cup (3 oz) shredded Kraft r/f Cheddar Cheese
1/4 cup Land O Lakes no fat sour cream

Preheat oven 350 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 for 5 min. or until tender. Stir in chicken soup and salsa. spoon about 1/2 cup soup mixture into prepared baking dish. Layer half of noodles and chicken over soup mixture. Spoon half of remaining soup mixture over chicken. Repeat layers. Evenly sprinkle Cheddar cheese over top. Bake for 20 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings. When serving top each with 1 tabl. of sour cream.

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

If you can't find mini lasagna noodles, use regular med. wide noodles

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

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

351 calories, 7g fat, 26g protein, 46g carbo, 751mg sodium, 254mg calcium, 2g fiber

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


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2/17/11 1:37 P

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Chicken Broccoli Skillet serves 4
From Strong Bones cookbook

8 oz. skinned and bones uncooked chicken breast, cut into 20 small pieces
1/2 cup chopped onion
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
3 cups frozen cut broccoli, slightly thawed
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/3 cup Carnation n/f dry milk powder
1/4 cup water
1 tsp dried parsley flakes
1/4 tsp. lemon pepper
2 cups hot cooked rice

In a large skillet sprayed with butter flavored cooking spray, saute chicken and onion for 5 min. stirring occasionally. Add mushrooms and broccoli. Mix well to combine. Continue cooking for 5 min. stirring occasionally. In a medium bowl, combine chicken soup, dry milk powder, water, parsley flakes and lemon pepper. Add soup mixture to chicken mixture. Mix gently to combine. Lower heat, cover and simmer for 10 min. stirring occasionally. For each serving, place 1/2 cup ht rice on a plate and spoon about 1 cup chicken mixture over top.

HINTS: 1 1/3 cups uncooked rice usually cooks to abut 2 cups.

Thaw broccoli by placing in a colander and rinsing under hot water for two min.

Each serving equals:
HE: 2 veg, 1 1/2 protein, 1 bread, 1/4 skim milk, 1/2 slider, 5 opt calories

276 calories, 4g fat, 25g protein, 34g carbo, 477mg sodium, 123mg calcium, 3g fiber

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


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Chicken Club Salad serves 4 (1 1/2 cup)
From Strong Bones cookbook

1 cup (5 oz) diced cooked chicken breast
1/3 cup Kraft f/f French Dressing
1/4 cup finely chopped onion
1/2 cup finely chopped celery
2 tabl. Hormel Bacon bits
3 1/4 cups finely shredded lettuce
3/4 cup (3 oz) shredded Kraft r/f Cheddar cheese
1 cup chopped fresh tomato
2 slices reduced calorie bread, toasted and diced

In a large bowl, combine chicken, Fr. dressing, onion, celery, and bacon bits. Mix well to combine. Cover and refrig. until serving time. Just before serving, add lettuce, Cheddar cheese, tomato, and toasted bread. Mix gently to combine. Serve at once.

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

206 calories, 6g fat, 20g protein, 18g carbo, 506mg sodium, 172mg calcium, 3g fiber

Diabetic: 2 meat, 1 starch, 1 free veg



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2/17/11 1:22 P

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Creamy Italian Baked Chicken Breasts serves 4
From Strong Bones cookbook

16 oz. skinner and bones uncooked chicken breasts, cut into 4 pieces
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/4 cup Kraft f/f Italian Dressing
2/3 cup Carnation n/f dry milk powder
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
1 tsp. dried parsley flakes

Preheat oven 350 degrees. Spray an 8 x x baking dish with olive oil flavored cooking spray. Evenly arrange chicken pieces in prepared baking dish. In a small bowl, combine chicken soup, Italian dressing, dry milk powder, Parm. cheese and parsley flakes. Evenly spoon soup mixture over chicken pieces. Cover and bake for 45 min. Uncover and continue to bake for 15 min. or until chicken is tender. Divide into 4 servings. when serving, evenly spoon sauce over top of chicken pieces.

Each serving equals:
HE: 3 1/4 protein, 1/2 skim milk, 1/2 slier,, 13 opt calories

247 calories, 5g fat, 35g protein, 18g carbo, 681mg sodium, 157mg calcium, 1g fiber

Diabetic: 3 meat, 1/2 skim milk, 1/2 starch


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2/17/11 1:16 P

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Company's Coming Tetrazzini serves 4 (1 cup)
From Kids in Mind

1/2 c. finely chopped onion
1 1/2 cups (8 oz) diced cooked turkey breast
1 ( 10 3/4 oz) can Healthy Request Cream of Chicken soup
1/3 cup Carnation n/f dry milk powder
1/3 cup water
3/4 cup (3 oz) shredded Kraft Reduced Fat Cheddar cheese
1/4 cup (one 2 oz) jar chopped pimiento, drained
1 tsp. dried parsley flakes
1/8 tsp. black pepper
2 cups hot cooked spaghetti, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray, saute onion and turkey for 5 min. In a small bowl, combine chicken soup, dry milk powder and water. Stir soup mixture into turkey mixture. Add Cheddar cheese, pimiento, parsley flakes, and blk. pepper. Mix well to combine. Stir in spaghetti. Lower heat and simmer for 10 min., stirring occasionally.

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

1 1/2 cups broken uncooked spaghetti usually cooks to about 2 cups.

Each serving equals:
HE: 3 protein, 1 bread, 1/4 veg. 1/4 skim milk, 1/2 slider, 5 opt calories

324 Calories, 8g fat, 30g protein, 33g carbo, 570mg sodium, 242mg calcium, 2g fiber

Diabetic: 3 meat, 2 starch


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2/17/11 1:14 P

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Oven Baked Turkey Hash serves 4
From Kids in Mind cookbook

1 1/2 cups (8 oz) diced cooked turkey breast
1 1/2 cups (8 oz) diced cooked potatoes
2/3 cup Carnation n/f dry milk powder
2/3 cup water
1 tsp. dried parsley
1 tsp. dried onion flakes
1/4 cup (one 2 oz. jar) chopped pimiento, drained
1 tsp. Worcestershire sauce
5 (3/4 oz) Ritz reduced fat crackers, made into crumbs

Preheat oven to 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine turkey and potatoes. In a small bowl, combine dry milk powder and water. Stir in parsley flakes, onion flakes, pimiento and Worcestershire sauce. Add milk mixture to turkey mixture. Mix well to combine. spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Bake for 30 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings.

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

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

211 calories, 3g fat, 23g protein, 23g carbo, 185mg sodium, 161mg calcium, 1g fiber

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


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2/17/11 1:06 P

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Magnificent Baked Chicken serves 8
From Kids in Mind cookbook

1 cup Kraft f/f mayonnaise
1/4 cup Dijon mustard
2 tsp. dried parsley flakes
1/4 cup (3/4 oz) grated Kraft f/f Parmesan cheese
32 oz. skinned and boned uncooked chicken breasts, cut into 8 pieces
4 cups (4 1/2 oz) crushed cornflakes

Preheat oven to 400 degrees. Spray a 9 x 13 baking dish with butter flavored cooking spray. In a medium bowl, combine mayo, mustard, parsley flakes and Parm. cheese. Coat chicken pieces in mayo. mixture, then roll in cornflake crumbs. Arrange chicken pieces in prepared baking dish. Bake for 30 min. Place baking dish on a wire rack and let set for 5 min.

Each serving equals:
HE: 3 protein, 3/4 bread, 1/4 slider, 8 opt calories

222 calories, 2g fat, 29g protein, 22g carbo, 574mg sodium, 15mg calcium, 1g fiber

Diabetic: 3 meat, 1 1/2 starch


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2/16/11 4:58 P

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Chicken Cordon Bleu Casserole serves 4
From Make A Joyful Table

1 (10 3/4 oz) can healthy Request Cream of Chicken Soup
1/4 cup Kraft f/f mayonnaise
1 tsp. dried parsley flakes
1 cup (5 oz) diced cooked chicken breast
1/2 full cup (3 oz) diced Dubuque 97% f/f ham or any extra lean ham
2 cups hot cooked noodles, rinsed and drained
4 (3/4 oz) slices Kraft reduced fat Swiss Cheese

Preheat oven to 350 degrees. Spray 8 x 8 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 min. Evenly arrange Swiss cheese slices over top. Continue baking for 10 min. Place baking dish on a wire rack and let set for 5 min. Divide into 4 servings.

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

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

Each serving equals:
HE: 2 3/4 protein, 1 bread, 1/2 slider, 15 opt. calories

289 calories, 9g fat, 21g protein, 31g carbo, 968mg sodium, 15mg calcium, 1g fiber

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


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Chicken Cheddar Noodles

Healthy Exchanges Newsletter, April 2003, pg 12

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/4 cup fat free milk
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1 1/2 cups (8 oz) diced cooked chicken breast
1/2 cup frozen peas, thawed
1 (2 oz) jar chopped pimiento, drained
1 1/2 teaspoon dried parsley flakes
1 1/2 cups hot cooked noodles

In a medium saucepan sprayed with butter flavored cooking spray, combine chicken soup, milk and cheddar cheese. Add chicken, peas, pimiento and parsley flakes. Mix well to combine. Stir in noodles. Cook over medium heat for 6 minutes or until cheese melts and mixture is heated through, stirring often.

Serves 4 (1 cup) - Each serving equals:
HE: 2 3/4 Pr, 1 Br, 1/2 Sl, 16 OC
277 Calories, 7g Fa, 28g Pr, 26g Ca, 539mg So, 178mg Cl, 2g Fi
Diabetic: 2 1/2 Mt, 1 1/2 St/Ca

HINT: Usually a scant 1 cup uncooked noodles cooks to 1 1/2 cups.


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Chicken, Broccoli and Cheese Soup

Healthy Exchanges Newsletter, January 2003, pg 9

when my grandson Zach come to Timber Ridge Farm, he dearly loves for me to make soups like this. Now if we could only get Poppa Cliff convinced!

1 (16 oz) can Healthy Request Chicken Broth
3 cups frozen chopped broccoli, thawed
1/2 cup chopped onion
1 cup (5 oz) diced cooked chicken breast
1 (12 fluid oz) can Carnation Evaporated Fat Free Milk
3 tablespoons all purpose flour
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a medium saucepan, bring chicken broth to boil. Stir in broccoli, onion and chicken. Lower heat and simmer for 6 to 8 minutes or until broccoli is tender, stirring occasionally. In a cover jar, combine evaporated milk and flour. Shake well to blend. pour milk mixture into saucepan. Add Cheddar cheese, parsley flakes and black pepper. Mix well to combine. Continue simmering for 5 to 6 minutes or until mixture thickens and cheese melt, stirring often.

Serves 4 (1 1/2 cups) - Each serving equals:
HE: 2 Pr, 1 3/4 Ve, 3/4 FFM, 1/4 Br, 8 OC
257 Calories, 5g Fa, 28g Pr, 25g Ca, 561mg So, 457mg Cl, 4g Fi
Diabetic: 2 Mt, 2 Ve, 1 FFM


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chicken Pot Pie Quiche

Healthy Exchanges Newsletter, January 2003, Pg 6

So easy but so elegant. Serve this with complete confidence to family or company - just be ready to share the recipe!

1 Pillsbury refrigerated unbaked 9 inch pie crust
1 1/4 cups Land O Lakes fat free Half & Half
3 tablespoons all purpose flour
2 eggs or equivalent in egg substitute
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 1/2 cups (8 oz) diced cooked chicken breast
1 cup frozen peas and carrots, thawed
1/2 cup finely chopped onion
1/2 cup (1 1/2 oz) shredded Kraft reduced fat Cheddar cheese

Preheat oven to 425 degrees. Place pie crust in a 9 inch pie plate. Flute edges and prick bottom and sides with tines of a fork. Bake for 6 minutes. Meanwhile, in a large bowl, combine, half and half, flour, and eggs. Mix well using a wire whisk. Stir in parsley flakes and black pepper. Remove piecrust from oven and lower oven temperature to 350 degrees. Evenly layer chicken, peas and carrots, and onion in partially baked pie crust. Pour liquid mixture evenly over top. Evenly sprinkle cheddar cheese over top. Bake for 35 to 45 minutes or until a knife inserted near center comes out clean. Place pie plate on a wire rack and let set for 5 minutes. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 1/2 Pr, 1 1/4 Br, 1/4 Ve, 1/4 Sl, 5 OC
234 Calories, 10g Fa, 14g Pr, 22g Ca, 234mg So, 113mg Cl, 1g Fi
Diabetic: 1 1/2 Mt, 1 1/2 St/Ca

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


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2/12/11 4:22 P

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Chicken Cordon Bleu Pizza
Joanna Lund
KWQC-TV6 12/26/2005


1 (11-ounce) can Pillsbury refrigerated French loaf
1/2 cup Kraft Fat Free Ranch Dressing
2 tablespoons Kraft fat-free mayonnaise
1/2 teaspoon dried minced garlic
1/4 cup Oscar Mayer or Hormel Real Bacon Bits
1-1/2 cups (8 ounces) diced cooked chicken breast
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1/4 cup finely chopped green onion
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese
4 (3/4-ounce) slices Kraft reduced-fat Swiss cheese, shredded

Preheat oven to 375 degrees. Spray a rimmed 10-by-15-inch baking pan with butter-flavored cooking spray. Unroll French loaf and pat into prepared baking pan and up sides of pan to form a rim. Lightly spray top of crust with butter-flavored cooking spray. Bake for 6 minutes. Meanwhile, in a medium bowl, combine Ranch dressing, mayonnaise, garlic, and bacon bits. Spread dressing mixture evenly over partially baked crust. Evenly sprinkle chicken, ham, and green onion over dressing mixture. Sprinkle mozzarella and Swiss cheese evenly over top. Continue baking for 8 to 12 minutes or until crust is golden brown and cheese is melted. Place baking pan on a wire rack and let set for 5 minutes. Cut into 8 servings.

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

Serves 8 - Each serving equals:
HE: 2-1/2 Protein, 1 Bread, 1/4 Slider, 19 Optional Calories
260 Calories, 8 gm Fat, 23 gm Protein, 24 gm Carbohyrate,
854 mg Sodium, 198 mg Calcium, 1 gm Fiber
Diabetic Exchanges: 2-1/2 Meat, 1-1/2 Starch



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2/11/11 5:50 P

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Bump

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2/3/11 10:18 P

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Sausage" Bread Pudding
December, 1995, Newsletter

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

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

Serves 6 - Each serving equals:

HE: 2 1/2 Protein (1 limited), 1/2 Bread., 1/3 Skim Milk, 1/4 vegetable

217 Calories, 9 gm Fat, 21 gm Protein., 13 gm Carbohydrate., 341 mg Sodium., 1 gm Fiber

Diabetic: 2 Meat., 1 Starch

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

This freezes well


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2/2/11 1:30 P

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Chicken Breasts with Raspberry Sauce
Serves 4
From: HELP

2 tsp. reduced calorie margarine
16 oz. skinless and boneless chicken breast cut into 4 pieces
1/2 cup Diet Mountain Dew (divided)
1/4 cup raspberry spreadable fruit spread

In a large skillet, melt margarine. Place chicken pieces in skillet. Brown chicken on both sides. Lower heat. Reserve 1 tabl. Diet Mt. Dew. Pour remaining Diet Mt. Dew over chicken. Cover and simmer 15 min. or until chicken is tender. In a small bowl, combine remaining 1 tabl. Diet Mt. Dew and raspberry spreadable fruit spread. Evenly drizzle over chicken or until sauce is warmed. When serving, place one piece of chicken on each plate and evenly drizzle any remaining sauce over top.

Each serving equals:
HE: 3 protein, 1 fruit, 1/4 fat

170 cal, 2g fat, 26g protein, 12g carbo, 88mg sodium, 1g fiber

Diabetic: 3 meat, 1 fruit


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Zucchini Meatloaf Muffins Serves 6
From Cancer Recovery cookbook

16 oz. ground 90%lean turkey or beef
1/2 cup + 1 tabl. (2 1/4 oz) dried fine bread crumbs
1/4 cup finely chopped onion
3/4 cup shredded unpeeled zucchini
2 tsp. Italian seasoning (divided)
1 cup (one 8 oz can) Hunt's tomato sauce (divided)
2 tsp. pourable Sugar Twin
1/2 cup + 1 tabl. (2 1/4 oz) shredded kraft red/fat
mozzarella cheese

Preheat oven to 375 degrees. Spray 6 wells of a muffin pan with olive oil flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion zucchini, 1 tsp. Italian seasoning and 1/2 cup tomato sauce. Mix well to combine. Evenly divide meat mixture between prepared muffin cups and make an indentaton in the center of each. In a small bowl, combine remaiing 1/2 cup tomato sauce, Sugar Twin and remaining 1 tsp. Italian seasoning. Stir in mozzarella cheese. Evenly spoon about 1 tabl. sauce mixture into the indentation of each muffin. Bake for 30 - 35 min. Place muffin pan on a wire rack and let set for 5 min.

HINT: Fill unused muffin wells with water. It protects the muffin pan and ensures even baking.

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

192 calories, 8g fat, 18g protein, 12g carbo, 487mg sodium, 90mg calcium, 1g fiber

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


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Zucchini Meatloaf Muffins Serves 6
From Cancer Recovery cookbook

16 oz. ground 90%lean turkey or beef
1/2 cup + 1 tabl. (2 1/4 oz) dried fine bread crumbs
1/4 cup finely chopped onion
3/4 cup shredded unpeeled zucchini
2 tsp. Italian seasoning (divided)
1 cup (one 8 oz can) Hunt's tomato sauce (divided)
2 tsp. pourable Sugar Twin
1/2 cup + 1 tabl. (2 1/4 oz) shredded kraft red/fat
mozzarella cheese

Preheat oven to 375 degrees. Spray 6 wells of a muffin pan with olive oil flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion zucchini, 1 tsp. Italian seasoning and 1/2 cup tomato sauce. Mix well to combine. Evenly divide meat mixture between prepared muffin cups and make an indentaton in the center of each. In a small bowl, combine remaiing 1/2 cup tomato sauce, Sugar Twin and remaining 1 tsp. Italian seasoning. Stir in mozzarella cheese. Evenly spoon about 1 tabl. sauce mixture into the indentation of each muffin. Bake for 30 - 35 min. Place muffin pan on a wire rack and let set for 5 min.

HINT: Fill unused muffin wells with water. It protects the muffin pan and ensures even baking.

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

192 calories, 8g fat, 18g protein, 12g carbo, 487mg sodium, 90mg calcium, 1g fiber

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


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Busy Day Cabbage "Rolls" serves 4
From Cancer Recovery cookbook

8 oz. gr. 90% lean turkey or beef
1/2 cup chopped onion
2/3 cup (2 oz) uncooked instant Minute Rice
1/8 tsp. black pepper
3 cups shredded cabbage (divided)
1 (10 3/4 oz) can Healthy Request Tomato Soup
2 tabl. Brown Sugar Twin
1 cup (one 8 oz can) Hunt's tomato soup
2 tabl. white vinegar
1 tsp. dried parsley flakes

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

Each serving equals:
HE: 2 3/4 veg, 1 1/2 protein, 1/2 bread, 1/2 slider, 7 opt calories

198 cal, 6g fat, 13g protein, 23g carbo, 519mg sodium, 41mg calcium, 3 g fiber

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



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Chicken Apple Salad Stuffed Pitas serves 8
I took two traditional favorites -- chicken salad and Waldorf salad and had them 'shake flavors and say howdy' in this crunchy fruity, flavorful dish that can easily be doubled or triples for a crown.

From: Party Fare cookbook

2 cups (10 oz) diced cooke chicken breast
2 cups (4 small) cored, unpeeled and diced Red Delicious apples
1/2 cup raisins
1 cup diced celery
1/4 cup (1 oz) chopped pecans
1/2 cup Kraft f/f mayonnaise
2 tsp. lemon juice
4 pita bread rounds

In a medium bowl, combine chicken, apples, raisins, celery and pecans. Add mayonnaise and lemon juice. Mix well to combine. Cut pita rounds in half. Stuff a full 1/2 cup of chicken mixture into each pita half. Refrigerate at least 15 min.

Hints: To plump up raisins without 'cooking' place in a glass measuring cup and microwave on HIGH for 20 seconds.

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

To make opening pita rounds easier, place pita halves on paper towel and microwave on HIGH for 10 seconds. Remove and gently press open.

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

216 Cal, 4g fat, 14g protein, 31g carbo, 307mg sodium, 2g fiber

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



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Impossible Runzas serves 6
From Arthritis H E Cookbook

In the army, they say: "The difficult we do immediately; the impossible takes a little longer." Well, when this recipe asks you to pour a blenderful of liquid over the browned meat and veggies you'll probably mutter, "Impossible . . . I can't believe this will emerge from the oven anything but a wet mess!" In this case, the "impossible" takes just about 45 min., so give it a try. Your taste buds will say thanks! (Never heard of runzas? I bet soon the entire country will love this old-timey Midwestern treat!)

8 oz. ground 90% lean turkey or beef
1/2 cup chopped onion
2 1/2 cups purchased coleslaw mix
1 tabl. chili seasoning
1/4 tsp. black pepper
1 cup water
2/3 cup Carnation n/f dry milk powder
2 eggs or equivalent in egg substitute
3/4 cup Bisquick Reduced fat baking mix
1 tsp. dried parsley flakes
3/4 cup (3 oz.) shredded Kraft reduced fat cheddar cheese

Preheat oven 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown meat, onion and coleslaw mix. Stir in chili seasoning and black pepper. Pour mixture into prepared baking dish. In a blender container, combine water, dry milk powder and eggs. Cover and process on HIGH for 10 seconds. Add baking mix, parsley flakes and Cheddar cheese. Cover and process on HIGH an additional 10 seconds. Pour mixture evenly over meat mixture. Bake for 35 - 40 min. Place baking dish on a wire rack and let set for 5 min. Cut into 6 servings

HINT: 2 cups shredded cabbage and 1/2 cup shredded carrots may be used in place of purchased coleslaw mix.

Each serving equals:
HE: 2 protein, (1/3 limited) 1 veg, 2/3 bread, 2/3 skim milk

216 cal, 8g fat, 17g protein, 19g carbo, 401mg sodium, 223mg cal, 1g fiber

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

When I was looking through the Arthritis cook book I got today and saw this recipe I just had to post it. I too had never heard of Runza. Ann


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I cut this recipe out of our paper a few weeks back and had a chance to try it out this morning. It is a winner. Another email friend also tried it and really was pleased with the results. The recipe is from the two ladies that write Desperation Dinners.

"If you can boil water, you can poach chicken. The tricky part is to have a little faith in the method, as it does sound too easy to be true.

Take a bunch of boneless, skinless chicken breasts, and put them in a soup pot. Add enough cold water to cover the chicken. Put a lid on the pot and bring it to a rolling boil over high heat. This will take about 5 - 6 minutes or so.

Now for the faith factor: As soon as the water boils vigorously, take the pot off the heat. Let it stand, covered, until the chicken is cooked through. This will take about 15 minutes.

The natural tendency is to doubt whether the chicken will get done. However; the water is plenty hot for the job, plus taking the pot off the heat is the secret to ending up with tender, moist meat.

This works as long as you use boneless, skinless chicken breasts, which aren't so moist and tender if you boil the daylights out of them."

From Ann: I cooked two breasts for a crock pot soup I was making and they were very moist when I cut them up for the soup pot. If you cook up a bunch you have ready makins for salad, casseroles, etc.



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2/1/11 1:02 P

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Grande Chicken Rice Ole!
Cooking Healthy with a Man in Mind by Joanna M Lund

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

WW: 4 points



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1/31/11 9:03 P

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No Peek Chicken Pot
Healthy Exchanges Food Newsletter, January 1999
Serves 6 (1 cup)

1 10 3/4-ounce can Healthy Request Cream of Chicken Soup
1 1-ounce package dry onion soup mix
2 cups water
2 cups (6 ounces) uncooked instant rice
16 ounces skinned and boned uncooked chicken breast, cut into 36 pieces
1 cup (1 4-ounce can) sliced mushrooms, drained
1/8 teaspoon black pepper

Spray a slow cooker with butter-flavored cooking spray. In prepared
container, combine chicken soup, dry onion soup mix, water and
uncooked rice. Stir in chicken, mushrooms and black pepper. Cover
and cook on low for 6 to 8 hours. Gently stir just before serving.
Serves 6.

According to the newsletter Per serving(1 cup): 174 Cal, 2g Fat, 20g Pro, 19g Carb, 467mg Sod, 17mg Calc, 1g Fib

Healthy Exchanges: 2 Protein, 1 Bread, 1/3 Vegetable, 1/4 Slider, 10 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1 Starch

WW Points: 3 pt.

Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa.

----------------------------------------
--

Lipton's Onion Soup

3/4 cup dried minced onion
1/3 cup beef bouillon granules
4 tsp. onion powder
1/4 tsp. crushed celery seed
1/4 tsp. splenda

Combine all ingredients. Store in tight fitting container. Shake to blend before using.

About 5 TBSP. of mix are equal to one 1.25 oz. pkg.

----------------------------------------
--

Onion Soup Mix 2

1 Cup Dried Onions
1/4 Cup Onion Powder
1/4 Cup Parsley -- snipped
2 Tablespoons Onion Salt
1 Teaspoon Pepper
7 Ounces Beef Bouillon Granules -- 2 3-1/2 oz. jars
1/4 Cup Dry Gravy Mix Powder -- 1-5/8 oz. box

Combine and put in tight container in a cool dark place.

1/4 cup = 1 envelope onion soup mix


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1/31/11 1:02 P

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Company Baked Chicken
Family & Friends Cookbook p. 280

serves 6

6 Tbs all-purpose flour
24 oz. skinned and boned uncooked chicken breast, cut into 6 pieces
1 (10 3/4 -oz) can Healthy Request Cream of Chicken Soup
1/4 cup Land O Lakes fat free half & half
1 1/2 tsp onion flakes
1 1/2 tsp dried parsley flakes
1/8 tsp black pepper

Preheat oven 350°. Spray an 8-by-12 - inch baking pan with butter flavored cooking spray. Place flour in a shallow dish. Coat chicken pieces on both sides in flour. Evenly arrange coated chicken in prepared baking dish. In a medium bowl, combine chicken soup, half & half, onion flakes, parsley flakes, black pepper, and any remaining flour. Spoon soup mixture evenly over coated chicken pieces. Cover and bake 45 minutes. Uncover and continue baking for 15 minutea or until chicken is fork-tender. Place dish on a wire rack and let set for at least 5 minutes. When serving, evenly spoon sauce mixture over chicken pieces.

Each serving equals:
HE: 3 pro, 1/3 br, 1/4 Slider, 10 opt. cal.

184 calories, 4g fat, 25g protein, 12g carbohydrate, 261mg sodium, 30mg calcium, 0g fiber

Diabetic: 3 meat, 1/2 starch, 1/2 other carbohydrate

----------------------
Very tender and juicy, Easy to prepare. My family gave this 5 stars.


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1/31/11 12:51 P

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Fast-Food Cheeseburger Skillet

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

Serves 4 (1 cup)

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

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

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

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

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

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

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

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

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


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

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

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

WW POINTS: 3 points


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1/31/11 12:47 P

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Chicken and Stuffing Bake
A Potful of Recipes, page 196
freezes well

I think this cookbook has more stuffing recipes than any of my others and there's a good reason why. Slow cooking at a low temperature is great for a bread-based recipe. The flavors deepen without the dish drying out.
Serves: 6 (1 cup)


2 full cups diced cooked chicken breast
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 1/2 cups (12oz can) Carnation Evaporated Skim Milk
1 cup finely chopped celery
1/2 cup finely chopped onion
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
3 cups unseasoned dry bread cubes

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine chicken soup and evaporated skim milk. Stir in celery, onion, parsley flakes and black pepper. Add bread cubes. Mix well to combine. Cover and cook on low for 6-8 hours. Mix well before serving.

HINTS:
1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.
2. Pepperidge Farm bread cubes work great.

Each serving equals:
HE: 2 Protein, 1/2 Skim Milk, 1/2 Bread, 1/2 vegetable, 1/4 slider, 10 optional calories

256 Calories, 4gm fat, 25gm Protein, 30gm carb, 485mg sodium, 197mg Calcium, 2gm Fiber

DIABETIC: 2 MEat, 1 Starch, 1/2 Skim Milk, 1/2 Vegetable

NOTES: I used 98% fat free Cream of Chicken Soup instead of healthy request, I used Joanna's homemade
version of the evaporated skim milk, and left out the celery because we didn't have any. I only cooked it for 2.5 hours. I got a new crockpot 1 1/2 year ago and everything cooks so fast. I have to cook things for half the amount of the lowest time in order for it to turn out.



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12/27/10 12:42 P

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South-of-the-Boarder Chicken Breasts
Make A Joyful Table p.191

You'll be delighted to discover how dipping skinned chicken breasts in a little flour can really seal in the juices! This tangy skillet dish is so easy to fix, I wouldn't be surprised to hear that you've got time for a little siesta after work - or better yet, an energizing walk about the neighborhood.

3 tablespoons all-purpose flour
1 teaspoon chili seasoning
1 teaspoon dried parsley flakes
16 oz skinned and boned uncooked chicken breast, cut into 4 pieces
1 3/4 cups (one 15 oz can) Hunt's tomato sauce
1/2 cup chunky salsa (mild, medium or hot)
1 tablespoon Brown Sugar Twin

In a shallow saucer, combine flour, chili seasoning, and parsley flakes. Coat chicken pieces in flour mixture. Place chicken in a large skillet sprayed with olive oil- flavored cooking spray. Brown chicken for 3 to 4 minutes on each side. In a large bowl, combine tomato sauce, salsa, Brown Sugar Twin, and any remaining flour mixture. Evenly spoon sauce over chicken. Lower heat, cover, and simmer for 15 to 20 minutes or until chicken is tender. When serving, evenly spoon sauce mixture over chicken pieces.

Serves 4 - each serving equals:
HE: 3 Pr, 2 V, 1/4 Br, 1 OC
-----------------------------------
182 calories, 2g Fa, 28g Pr, 13g Carb, 833mg So, 70mg Ca, 2g Fi
-----------------------------------
Diabetic: 3 meat, 2 vegetable




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12/22/10 1:40 P

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Creamed Chicken over Muffins
JoAnna M. Lund

If you're having some friends over for lunch or a card party, this American classic will encourage reminiscing about old times. It's simple, it's luscious, and it's soothing in a way that makes us feel comforted. Use your prettiest dishes, make a pitcher of iced tea, and bring out the scrapbooks!
Serves 4

1/2 cup finely chopped celery
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 1/2 cups (8 ounces) diced cooked chicken breast
2 teaspoons dried onion flakes
1/4 cup (one 2-ounce jar) chopped pimiento, drained
1/8 teaspoon black pepper
2 English muffins, split and toasted

In a medium saucepan sprayed with butter-flavored cooking spray, saute celery for 6 to 8 minutes or until tender. Add mushroom soup, chicken, onion flakes, pimiento, and black pepper. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, or until mixture is heated through, stirring occasionally. For each serving, place 1 muffin half on a plate and spoon about 1/2 cup chicken mixture over top.

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

Each serving equals:
HE: 2 Protein, 1 Bread, 1/4 Vegetable, 1/2 Slider, 1 Optional Calorie
****************************************
*********************
204 Calories, 4gm Fat, 21gm Protein,
21gm Carbohydrate, 489mg Sodium,
117mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 1/2 Starch

"Make a Joyful Table, page 193."


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12/20/10 1:51 P

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Cola Chicken

From "A Potful of Recipes" by JoAnna Lund

Serves 4

4 (4-ounce) skinned and boned chicken breasts
1/4 cup reduced-sodium ketchup
1/4 cup diet Coke
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. Evenly arrange chicken pieces in prepared container. In a medium bowl, combine ketchup, diet Coke, onion flakes, and parsley flakes. Mix well. Pour sauce mixture evenly over chicken pieces. Cover and cook on LOW for 4 to 6 hours. When serving, evenly spoon sauce over chicken pieces.

Each serving equals:

HE: 3 Protein, 1/4 Slider

135 Calories, 3 gm Fat, 23 gm Protein, 4 gm Carbohydrate,
59 mg Sodium, 16 mg Calcium, 0 gm Fiber

DIABETIC: 3 Meat

WW POINTS:

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12/14/10 2:25 P

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CHEESEBURGER NOODLE SKILLET

8 OZ. ground 90% lean turkey or beef
1/2 cup chopped onion
1 3/4 cups Hunt's chunky tomato sauce (15 oz can)
1 tablespoon Brown Sugar Twin
1/2 cup dill pickle relish
1/4 teaspoon black pepper
2 cups cooked noodles
3/4 cup shredded Kraft reduced-fat Cheddar cheese (3 oz)

In a large skillet sprayed with butter-flavored cooking spray,brown meat & onion. Stir in tomato sauce, brown sugar twin, dill pickle relish & black pepper. Add noodles & cheese. Lower heat. Simmer until cheese melts, about 10 minutes, stirring occasionally.

Serves 4 (1 cup)
Each serving equals:
HE: 2 1/2 Pr, 2 1/4 Ve, 1 Br, 1 OC
281 Calories, 9 gm Fa, 21 gm Pr, 33 gm Ca, 833 mg So, 2 gm Fi

Diabetic: 2 Meat, 2 Veg, 1 Starch.

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

It indicates that it freezes well.

I did check out both references to the Chunky Tomato Sauce that the ladies listed above. In the July 2001 issue in the New Product Alert she suggests: "For any of my older recipes where I called for Chunky Tomato Sauce, I'd suggest using Diced Tomato Sauce for Soups & Stews."


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12/8/10 4:26 P

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Chicken Pot Pie Sauce with Noodles
JoAnna M. Lund

Were you the kind of kid who ignored the crust and slurped up the creamy filling of every chicken pot pie your mom served? I must have had you in mind when I created this truly irresistible noodle-topping sauce! It's cozy and hearty.
Serves 4

1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1 full cup (6 ounces) diced cooked chicken breast
1 cup (one 8-ounce can) sliced carrots, rinsed and drained
1 cup (one 8-ounce can) cut green beans, rinsed and drained
2 cups hot cooked noodles, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, combine chicken soup, Cheddar cheese, onion flakes, and parsley flakes. Cook over medium heat until cheese melts, stirring occasionally. Stir in chicken, carrots, and green beans. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally. For each serving, place 1/2 cup noodles on a plate and spoon about 2/3 cup chicken sauce over top.

HINT: 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 1/2 Protein, 1 Vegetable, 1/2 Slider, 5 Optional Calorie
****************************
287 Calories, 7gm Fat, 24gm Protein,
32gm Carbohydrate, 532mg Sodium,
176mg Calcium, 2gm Fiber
***************************
DIABETIC: 2 Meat, 1 1/2 Starch, 1 Vegetable

"Make a Joyful Table, page 194."


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12/8/10 3:49 P

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Sauerbraten Meatloaf

Recipe By :Joanna Lund
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ozs lean ground turkey
6 tbsps graham cracker crumbs -- 6- 2 1/2" squares
1 tbsp brown sugar twin
1 tsp pumpkin pie spice
1 tsp dried parsley
3/4 c chopped onion
1/4 c water
3/4 c ketchup, low sodium

Preheat oven to 350. Spray a 9 x 5" loaf pan. Combine all but 1/2 cup
ketchup (will use to glaze), and mix well. Pat into loaf pan. Bake 30
minutes. Spread ketchup on top and bake 15-20 minutes. Let set 5
minutes. Cut into 6 servings.


Source:
"Make a Joyful Table"

NOTES : I used gingersnap cookies instead of the graham cracker crumbs,
and 1/8 c vinegar and 1/8 cup water instead of the 1/4 c water.

This was very good! John rated 3 Stars!

HE: 2 protein, 1/3 bread, 1/4 vegetable, 1/4 slider, 11 optional
183 Cal, 7 gm fat, 14 g protein, 16 gm carb, 124 mg sod, 15 mg calcium,
1 g fiber
Diabetic: 2 meat, 1 starch, 1 carb.


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12/7/10 12:49 P

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Creamy Cajun Turkey Skillet
Make A Joyful Table p.195
freezer friendly

Just as New Orleans is know as "The Big Easy," this recipe provides a simple yet scrumptious way to make something special out of turkey in a skillet! Cajuns are famous for spicy food and appetite for all kinds of pleasures from eating to dancing. So don't be surprised if your dinner guests gobble this down, then roll up the rugs and run wild!

1/4 cup chopped green bell pepper
1/2 cup chopped onion
1 cup finely chopped celery
1 (10 3/4oz) can Healthy Request Cream of Chicken Soup
1/4 cup Land O Lakes no-fat sour cream
1 teaspoon Cajun seasoning
1 teaspoon dried parsley flakes
1 3/4 cups (one 14 1/2-oz can) stewed tomatoes, chopped and undrained
1/3 cup (one 2.5-oz jar) sliced mushrooms, drained
2 cups hot cooked noodles, rinsed and drained
1 1/2 cups (8oz) diced cooked turkey breast

In a large skillet sprayed with butter-flavored cooking spray, saute green pepper, onion, and celery for 8 to 10 minutes or until vegetables are tender. Stir in chicken soup, sour cream, Cajun seasoning, parsley flakes, and undrained stewed tomatoes. Add mushrooms, noodles and turkey. Mix well to combine. Lower heat and simmer for 5 minutes, or until mixture is heated through, stirring occasionally.

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

Serves 4 (1 full cup) - each serving equals:
HE: 2 Pr, 2 Ve, 1 Br, 3/4 Sl
________________________________________
______________________
2889 cal, 4g Fa, 25g Pr, 38g carb, 793mg So, 110mg Ca, 34g Fi
________________________________________
______________________
Diabetic: 2 meat, 2 vegetable, 2 starch /carbohydrate


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12/6/10 6:09 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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12/6/10 6:06 P

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Creamy Chicken Cordon Bleu Skillet
Cooking Healthy Across America Cookbook, Page 85
Serves 4 (1 cup each)

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


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

Each serving equals:
HE: 3 Protein, 1 Bread, 1/2 Slider, 16 Optional Calories

309 Calories, 9 gm Fat, 26 gm Protein, 31 gm Carbohydrates, 959 mg Sodium, 82 mg Calcium, 1 gm Fiber

DIABETIC: 3 Meat, 1-1/2 Starch/Carbohydrate



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12/5/10 7:58 P

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Chicken Pot Pie Sauce with Noodles
Make A Joyful Table p.194

Were you the kind of kid who ignored the crust and slurped up the creamy filling of every chicken pot pie your mom served? I must have had you in mind when I created this truly irresistible noodle-topping sauce! It's cozy and hearty all at once.

1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1 cup (6oz) diced cooked chicken breast
1 cup (one 8-ounce can) sliced carrots, rinsed and drained
1 cup (one 8-ounce can) cut green beans, rinsed and drained
2 cups hot cooked noodles, rinsed and drained


In a large skillet sprayed with butter-flavored cooking spray, combine chicken soup, Cheddar cheese, onion flakes, and parsley flakes. Cook over medium heat until cheese melts, stirring occasionally. Stir in chicken, carrots, and green beans. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally. For each serving, place 1/2 cup noodles on a plate and spoon about 2/3 cup chicken sauce over top.


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

Serves 4 - each serving equals:
HE: 2 1/2 Pr, 1 Ve, 1 Br, 1/2 Sl, 5 OC
________________________________________
______________________
287 cal, 7g Fa, 24g Pr, 32g carb, 532mg So, 176mg Calc, 2g Fi
________________________________________
______________________
Diabetic: 2 meat, 1 vegetable, 1 1/2 starch /carbohydrate


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12/3/10 9:51 P

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JERRYS WESTERN CHICKEN

1 packet Lipton's onion-mushroom soup mix
16 oz. skinless chicken breasts, split into 4 servings
1/4 C. barbecue sauce
1/2 C. FF Western French Dressing (20 calories per TBsp.)

Spray microwavable dish with cooking spray. Sprinkle dry soup mix over bottom of dish. Place chicken in dish, meat side down. Combine barbecue sauce and Western Dressing. Pour over chicken breasts. Microwave on high for 8 minutes, turning dish after 4 minutes. Turn chicken meat side up. Stir sauce and soup mix together. Baste chicken. Microwave another 4-6 minutes or until chicken is cooked through.

Serves 4
Each serving equals:
HE: 3 Pr, 1 Sl, 27 OC
252 calories, 11 gr. Fa, 24 gr. Pr, 11 gr. Ca, 598 mg. So
Diabetic: 3 Mt, 1 St

-----

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11/24/10 6:46 P

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SOUTHERN DELIGHT CHICKEN BREASTS
Penny-Pinching Main Dishes p.125
Freezer Friendly

Oh, no, JoAnna's cooking with soda again! Yes, I figured if chicken and cola went together like old friends, why not glaze a Southern-style chicken dish with this delightful combination? I bet your family will agree it's "finger-lickin'" good! Serves 4

2 teaspoons I Can't Believe It's Not Butter Light Margarine
16 ounces skinned and boned uncooked chicken breasts, cut into 4 pieces 1/2 cup Diet 7-UP *
1/4 cup apricot spreadable fruit
2 tablespoons (1/2 ounce) chopped pecans

In a large skillet, melt margarine. Arrange chicken pieces in skillet and brown for 4 to 5 minutes on each side. Reserve 1 tablespoon Diet 7-UP. Pour remaining Diet 7-UP over chicken. Lower heat, cover, and simmer for 15 minutes or until chicken is tender. In a small bowl, combine remaining 1 tablespoon Diet 7-UP, spreadable fruit, and pecans. Evenly drizzle mixture over chicken pieces. Continue to simmer for 1 to 2 minutes or until sauce is heated through. When serving, drizzle sauce evenly over chicken pieces.

Each serving equals:
HE: 3 Protein, 1 Fruit, 3/4 Fat

184 Calories, 4 gm Fat, 26 gm Protein, 11 gm Carbohydrate, 83 mg Sodium, 14 mg Calcium, 0 gm Fiber

DIABETIC EXCHANGES: 3 Meat, 1 Fruit, 1 Fat


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11/24/10 6:41 P

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SKILLET CHICKEN CACCIATORE
Penny Pinching Main Dishes p.119
freezer friendly
Serves 4

I think cooking with fat-free dressing is one of the thrifty chef's best secrets! It makes a wonderful marinade, and when stirred together with other tasty ingredients, it produces a family favorite like chicken cacciatore that's even better than the original!

1/4 cup Kraft Fat Free Italian Dressing
1/2 cup sliced onion 1/4 cup sliced green bell pepper
16 ounces skinned and boned uncooked chicken breasts, cut into 16 pieces 2 teaspoons JO's Italian Seasoning or any Italian seasoning
2 teaspoons Splenda Granular
1 (14 1/2-ounce) can stewed tomatoes, undrained
2 cups hot cooked noodles, rinsed and drained

In a large skillet, heat Italian dressing. Add onion, green pepper, and chicken. Mix well to combine. Cook for 6 to 8 minutes, stirring occasionally. In a small bowl, combine JO's Italian seasoning, Splenda, and undrained stewed tomatoes. Spoon tomato mixture evenly over chicken. Lower heat and simmer for 12 to 15 minutes, or until chicken is tender, stirring occasionally. For each serving, place 1/2 cup noodles on a plate and spoon about 1 cup chicken mixture over top.

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

Each serving equals: HE: 3 Protein, 1 3/4 Vegetable, 1 Bread, 9 Optional Calories
258 Calories, 2 gm Fat, 31 gm Protein, 29 gm Carbohydrate, 550 mg Sodium, 82 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 3 Meat, 1 1/2 Vegetable, 1 Starch


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11/24/10 6:21 P

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CHICKEN COLA BAKE
Penny-Pinching Main Dishes p.123
Freezer Friendly

You might think I let the kids take over the kitchen when I was creating this slightly strange but savory sauced chicken dish! I promise you, it sounds odd but the blend of diet cola, cream soup, and spices is simply marvelous! In fact, most people you serve it to will never believe there's cola in the gravy.... Serves 4

16 ounces skinned and boned uncooked chicken breasts, cut into 4 pieces
1 (12-ounce) can Diet Pepsi or Coke
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 tablespoons dried onion flakes
1 tablespoon dried parsley flakes

Preheat oven to 350 degrees. Place chicken pieces in an 8-by-8-inch baking dish. In a medium bowl, combine Diet cola, mushroom soup, onion flakes, and parsley flakes using a wire whisk. Pour soup mixture over chicken pieces. Cover and bake for 1 1/2 to 2 hours, or until chicken is tender. HINT: This "gravy" (the soup mixture without the chicken) is also delicious over rice or mashed potatoes.

Each serving equals:
HE: 3 Protein, 1/2 Slider, 10 Optional Calories
163 Calories, 3 gm Fat, 27 gm Protein, 7 gm Carbohydrate, 534 mg Sodium, 67 mg Calcium, 0 gm Fiber
DIABETIC EXCHANGES: 3 Meat, 1/2 Starch/Carbohydrate


"Be who you are

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11/24/10 6:19 P

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CHICKEN AND MACARONI STEW
Penny Pinching Main Dishes p.122
freezer friendly
Serves 4 (1 3/4 cup)

My kids always loved the kind of stove-top stews that filled the house with lip-smacking aromas like this one does! The ingredients are simple, the cooking time is short, but the payoff in flavor and soul satisfaction is off the charts!

1 1/2 cups (8 ounces) diced cooked chicken breast
1/4 cup chopped onion
2 (2.5-ounce) jars sliced mushrooms, drained
2 cups shredded carrots
2 cups frozen cut green beans, thawed
1 (14 1/2-ounce) can stewed tomatoes, undrained
1 1/2 cups water
1 1/3 cups (3 ounces) uncooked elbow macaroni
1/2 teaspoon black pepper
2 teaspoon JO's Italian Seasoning or any Italian seasoning

In a large skillet sprayed with olive oil-flavored cooking spray, sauté chicken and onion for 5 minutes. Add mushrooms, carrots, green beans, undrained stewed tomatoes, and water. Mix well to combine. Bring mixture to a boil. Stir in uncooked macaroni, black pepper, and JO's Italian seasoning. Lower heat, cover, and simmer for 20 minutes or until macaroni is tender, stirring occasionally. HINT: Thaw green beans by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 3 1/2 Vegetable, 2 Protein, 1 Bread
279 Calories, 3 gm Fat, 26 gm Protein, 37 gm Carbohydrate, 563 mg Sodium, 115 mg Calcium, 5 gm Fiber
DIABETIC EXCHANGES: 3 Vegetable, 2 Meat, 1 1/2 Starch


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11/24/10 6:17 P

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BAKED CHICKEN IN SWEET AND SOUR SAUCE
Penny Pinching Main Dishes p.124
freezer friendly
Serves 4

Some like it sweet, and some like it tangy, but everyone who taste-tested this recipe gave it a perfect "10"! If you've always relished "sweet and sour" dishes but never tried one at home, give this scrumptious blend a whirl.

16 ounces skinned and boned uncooked chicken breasts, cut into 4 pieces
1 tablespoon dried onion flakes
1/3 cup Kraft Fat Free French Dressing
1/4 cup grape spreadable fruit
1 teaspoon dried parsley flakes

Preheat oven to 325 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Evenly arrange chicken pieces in prepared baking dish. In a small bowl, combine onion flakes, French dressing, spreadable fruit, and parsley flakes. Evenly spoon mixture over chicken. Cover and bake for 30 minutes. Uncover and continue baking for 20 minutes or until chicken is tender. When serving, evenly spoon sauce over chicken pieces.

Each serving equals:
HE: 3 Protein, 1 Fruit, 1/4 Slider, 13 Optional Calories
185 Calories, 1 gm Fat, 26 gm Protein, 18 gm Carbohydrate, 234 mg Sodium, 19 mg Calcium, 0 gm Fiber
DIABETIC EXCHANGES: 3 Meat, 1 Fruit


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11/24/10 6:04 P

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Creamy Chicken Stir Fry
Healthy Exchanges Cookbook p.164

Freezer Friendly

The flavors of the Orient meet the convenience of soup from a can-and "stir fry" will never be the same! This is so fast, and so good, you'll want to serve it all the time. This dish is great served with rice, pasta, or baked potatoes.
Serves 4 (l cup)

3 1/2 cups purchased stir-fry vegetables (fresh or frozen)
1/3 cup water
1 cup (6 ounces) diced cooked chicken breast
1 (l0 3/4-0unce) can Campbell's Healthy Request Cream of Chicken Soup
1/4 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, saute vegetables 4 to 5 minutes, stirring often. Add water. Lower heat. Cover and simmer 5 minutes. Stir in chicken, chicken soup, and black pepper. Continue cooking until heated through, stirring occasionally.

Hints: 1. You can use any chopped vegetables of your choice if you don't want to use purchased stir-fry vegetables.
2. Purchase cooked chicken breast at the deli and dice it when you get home.

Each serving equals:
HE: 1 3/4 Ve, 1 1/2 Pr, 1/2 Sl, 8 OC
146 Calories, 3 gm Fa, 16 gm Pr, 14 gm Ca, 387 mg So, 2 Fi
DIABETIC: 2 Ve, 1 1/2 Mt


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11/22/10 9:44 P

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Turkey with Vegetable Sauce
Healthy Exchanges Cookbook p.165

If you want to impress anyone with your culinary skills, this is the dish to do it. Best of all, it's a great way to use up leftover roast tUrkey-and you can never have enough of those! If there's no leftover turkey, purchase cooked turkey breast from your local deli.
Serves 4

1/2 cup chopped onion
1/4 cup chopped green bell pepper
1/2 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
2 1/4 cups fresh chopped tomatoes
1/2 teaspoon lemon pepper
2 teaspoons Sprinkle Sweet or Sugar Twin
12 ounces baked turkey breast, cut into 4 slices

In a large skillet sprayed with butter-flavored cooking spray, saute onion, green pepper, and garlic until crisp-tender. Add thyme, tomatoes, lemon pepper, and Sprinkle Sweet. Simmer for 5 minutes. Warm turkey slices in microwave. For each serving, place 1/4 of tUrkey slices on a plate. Spoon sauce evenly over turkey. Serve at once.



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11/22/10 9:30 P

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Party Turkey Tetrazzini
Healthy Exchanges Cookbook p.166

Freezer Friendly

I fell in love with this dish the first time I prepared it-and three years later, it's still one of my favorites. I hope it makes your list of best-loved recipes, too! You can substitute chicken or ham for turkey.
Serves 4

1/2 cup chopped onion
1 1/2 cups (8 ounces) diced cooked turkey breast
1 (l0 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
2 cups cooked spaghetti
2 tablespoons canned chopped pimiento
2 tablespoons chopped fresh parsley or 1 teaspoon dried
parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, saute onion and turkey until onion is tender. Blend in mushroom soup and Cheddar cheese. Cook over low heat until cheese is melted, stirring often. Add spaghetti, pimiento, parsley, and black pepper. Continue cooking until heated through.

Hints: 1. 1 1/2 cups uncooked spaghetti usually make about 2 cups cooked.
2. Break the spaghetti into about four-inch pieces before cooking.

Each serving equals:
HE: 3 Pr, I Br, 1/4 Ve, 1/2 S1, 1 OC
271 Calories, 5 gm Fa, 27 gm Pr, 29 gm Ca, 515 mg So, 1 Fi
DIABETIC: 2 1/2 Mt, 2 St


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11/20/10 5:18 P

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Creamy Chicken Stir Fry
Healthy Exchanges Cookbook p.164

Freezer Friendly

The flavors of the Orient meet the convenience of soup from a can-and "stir fry" will never be the same! This is so fast, and so good, you'll want to serve it all the time. This dish is great served with rice, pasta, or baked potatoes.
Serves 4 (l cup)

3 1/2 cups purchased stir-fry vegetables (fresh or frozen)
1/3 cup water
1 cup (6 ounces) diced cooked chicken breast
1 (l0 3/4-0unce) can Campbell's Healthy Request Cream of Chicken Soup
1/4 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, saute vegetables 4 to 5 minutes, stirring often. Add water. Lower heat. Cover and simmer 5 minutes. Stir in chicken, chicken soup, and black pepper. Continue cooking until heated through, stirring occasionally.

Hints: 1. You can use any chopped vegetables of your choice if you don't want to use purchased stir-fry vegetables.
2. Purchase cooked chicken breast at the deli and dice it when you get home.

Each serving equals:
HE: 1 3/4 Ve, 1 1/2 Pr, 1/2 Sl, 8 OC
146 Calories, 3 gm Fa, 16 gm Pr, 14 gm Ca, 387 mg So, 2 Fi
DIABETIC: 2 Ve, 1 1/2 Mt


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11/19/10 6:37 P

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Bean Hot Dish

1/2 cup diced onion
1/2 lb. lean ground turkey
1/4 cup brown sugar
1/2 cup low-sodium catsup
2 Tablespoons vinegar
1 Tablespoon prepared mustard
1 can (16 oz.) lima beans
1 can (16 oz.) small red beans
1 can (16 oz.) kidney beans
1 can (16 oz.) butter beans

Preheat oven to 300. In a nonstick pan brown diced onions and lean ground turkey. Drain off fat. Drain beans and mix remaining ingredients together. Add to meat mixture and onions. Bake 1-1/2 hours in a covered baking dish.

Makes 6 servings (1-1/2 cups each)

This is what our hostess served at the reunion and it was delicious!


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11/19/10 6:32 P

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Easy Chicken Bake

4 boneless skinless chicken breasts
Cut in half & pounded flat
1 cream of mushroom soup
1 cream of chicken soup
1 small can of mushrooms & liquid
Sliced almonds

Prepare chicken and brown on both sides.Transfer to 9x9 casserole. Mix soups and mushrooms together and pour over chicken. Sprinkle with almonds. Bake in 350 degree oven for 30-40 minutes. Serve with rice or potatoes or noodles.

I sometimes add onions, garlic, sliced veggie of your choice, etc.,etc.

Joann Lund Newsletter 2003


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11/19/10 6:01 P

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I made this recipe tonight with some left over turkey and it was very good. DH liked it

Turkey Goulash (Microwave)
Nov. 2004 pg. 7 newsletter

1 cup chopped onion
1 tabl. water
3 cups (15 oz) diced cooked turkey breast
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 (15 oz) can diced tomatoes, undrained (I use petite cut)
1 1/2 tsp. paprika
1/8 tsp. black pepper
2 tsp. dried parsley flakes
1/3 cup f/f sour cream
3 cups hot cooked noodles

In an 8 cup microwave safe mixing bowl, combine onion and water. Cover and microwave on HIGH (100%) power for 5 min. Stir in turkey, chicken soup, and undrained tomatoes. Add paprika, blk. pepper, and parsley flakes. Mix well to combine. Recover. Microwave on HIGH for 6 - 8 min. Stirring after 4 min. Stir in sour cream. For each serving place 1/2 cup of noodles on a plate and spoon about 3/4 cup turkey mixture over top.

Serves 6 HE 2 1/2 Pr. 1 Br. 1 Ve. 1/2 sl. 2 OC
271 cal, 3g fa, 28g pr, 33g ca. 317mg so. 56mg cl, 3g fi.
Diabetic: 2 1/2 mt, 1 1/2 St/Ca. 1 Ve

Ann's notes: I just mixed the noodles into the sauce



Edited by: ANNINSD at: 11/19/2010 (18:01)
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11/19/10 5:37 P

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From a Healthy Cook Class
HERBED CHICKEN NUGGETS

1/4 c. fresh grated Parmesan cheese
1/4 c. whole wheat flour
1/4 c. dry bread crumbs
1 tsp. dried whole thyme, crumbled
1/2 tsp. paprika
1/2 tsp. dried rubbed sage
1/4 tsp. dry mustard
1/4 tsp. black pepper
1/4 tsp. salt (optional)
dash garlic powder
dash cayenne
6 chicken breasts (b/l s/l)
Veg. cooking spray

Line a baking sheet with foil (for easy clean up) and
spray with veg. cooking spray.

Combine cheese, flour, bread crumbs and remaining dry ingredients in a small bowl. Cut chicken in small pieces, about 1 - 1 1/2 inch squares. Dip chicken pieces in water, then coat thoroughly with crumb mixture. Place on prepared baking sheet.

Bake in a preheated 450 degree oven for 10 - 12 min. or until lightly brown and chicken is done. Turn nuggets over halfway through baking to ensure even browning.

Serve plain or with sauce or your choice

Per serving: Cal. 168, Fat 4g, Carb. 7g, Chol. 60mg, Protein 26g, Sod. 158mg


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11/19/10 5:08 P

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Buffalo Chicken Macaroni Salad


For all those men who enjoy buffalo chicken wings at their favorite sports bar, here's a delicious pasta salad that echoes the same flavors, but without the fat--and the sticky fingers. It's a real "go-for-the-gusto" dish.

Serves 4 (1 full cup)

1/2 cup Kraft Fat Free Blue Cheese Dressing
1/4 cup Kraft fat-free mayonnaise
1 teaspoon Tabasco sauce
1/4 teaspoon paprika
1 1/2 cups (8 ounces) diced cooked chicken breast
1/2 cup chopped celery
2 cups cold cooked elbow macaroni, rinsed and drained
1 cup diced fresh tomatoes

In a large bowl, combine blue cheese dressing, mayonnaise, Tabasco sauce, and paprika. Add chicken, celery, and macaroni. Mix well to combine. Stir in tomatoes. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

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

Each serving equals:
HE: 2 Protein, 1 Bread, 3/4 vegetable, 1/4 Slider, 5 Optional Calories
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222 Calories, 2 gm Fat, 221 gm Protein, 30 gm Carbohydrate, 401 mg Sodium, 1 gm Fiber
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DIABETIC: 2 Meat, 1 1/2 Starch, 1//2 Vegetable

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 98


Edited by: ANNINSD at: 11/28/2010 (15:52)
Ann in San Diego


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