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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   DESSERTS 


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ANNINSD
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2/3/11 10:25 P

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Cappuccino Orange Pudding
Categories: Lund, Desserts
Yield: 4 Servings

1 pk Jello sugar-free instant -vanilla pudding (4 serv)
2/3 c Carnation non fat dry milk -powder
1 ts Instant coffee crystals
1 1/3 c Water
1/2 c Cool Whip free
1 c (11oz can) mandarin oranges-rinsed and drained

In a medium bowl, combine dry pudding mix, dry milk powder, coffee
crystals and water. Mix well using wire whisk. Fold in Cool Whip Free
and mandarin oranges. Evenly spoon mixture into 4 dessert dishes.
Refrigerate for at least an hour.

HE: 1/2 milk, 1/2 fr, 1/2 sl
104 cal, 0gm fa, 4 gm pr, 22gm carbo, 400 mg so, 145 calcium, 0gm fiber
Diabetic: 1/2 skim milk, 1/2 fr, 1/2 st/carbo or 1 st/carbo,
1/2 skim milk

Desserts Every Night, Joanna Lund, 1998



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2/3/11 10:22 P

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Butterscotch Pumpkin Pudding (CORE)

Points Per Serving = 1.5
Servings | 4 Desserts

1 small box SF/FF Jell-O Instant Butterscotch Pudding mix
1 cup canned pumpkin
2 cups FF milk
Pumpkin pie spice to taste

Mix pumpkin with milk, then add pudding mix and spice to taste. Stir aprox. 2 minutes, and spoon
into four small bowls.
Serves 4.

Each serving (1/4 recipe) = 1/2 Milk & 1/2 Veg

Posted by Judy M


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2/3/11 10:21 P

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BUTTERFINGER DESSERT - JOANNA LUND
Monthly Food Newsletter (December 2003) p.4
Reader Requests
While speaking at Swiss Valley Gals in Prairie du Chien, WI a voice
in the crowd shared a recipe for a high caloried dessert she wanted
me to revise. One bite and I'm betting you'll be glad I did.

1 cup cake flour
1-1/2 cups Splenda Granular
12 egg whites
1-1/2 teaspoons cream of tartar
1 tablespoon vanilla extract
1/4 teaspoon table salt
2 (4-serving) pkgs. JELL-O sugar-free instant vanilla pudding mix
4 cups fat-free milk
2 cups Cool Whip Free
2 (2.1 ounce) Butterfinger candy bars

Preheat oven to 350 degrees. In a small bowl, combine cake flour and
3/4 cup Splenda. Mix well using a wire whisk. Place egg whites in a
very large mixing bowl. Beat egg whites with an electric mixer on HIGH
until foamy. Add cream of tartar, vanilla extract, and salt. Continue
beating until stiff enough to form soft peaks. Add remaining 3/4 cup
Splenda, 2 tablespoons at a time, while continuing to beat egg whites
until stiff peaks form. Add the flour mixture, 1/2 cup at a time,
folding in with spatula or wire whisk. Pour batter into an ungreased
9-by-13-inch metal cake pan. Bake for 25 to 30 minutes or until cake
springs back when lightly touched. DO NOT OVERBAKE. Place cake pan on
a wire rack and allow to cool completely. Cut cake into 36 pieces.
Layer half of pieces in a trifle or large glass bowl. In a medium
bowl, combine 1 package dry pudding mix and 2 cups milk. Mix well
using a wire whisk. Blend in 1/2 cup Cool Whip Free. Spoon mixture
evenly over cake pieces. Cut 1 candy bar into 12 pieces. Evenly
sprinkle candy pieces over pudding. Layer remaining cake pieces over
top. In same medium bowl, combine remaining package dry pudding mix
and remaining 2 cups milk. Mix well using a wire whisk. Blend in 1/2
cup Cool Whip Free. Spoon mixture evenly over cake pieces. Refrigerate
for 5 minutes. Spread remaining 1 cup Cool Whip Free evenly over set
filling. Cut remaining candy bar into 12 pieces. Evenly sprinkle candy
bar pieces over top. Cover and refrigerate for at least 2 hours.
Divide into 12 servings.

HINT: Egg whites beat best at room temperature.

Serves 12 - Each serving equals:

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

175 Calories, 3g Fa, 8g Pr, 29g Ca, 393mg So, 106mg Cl, 0g Fi

Diabetic Exchanges: 2 Carbohydrate



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ANNINSD
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2/3/11 10:20 P

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Butter Brickle Dessert

Source of Recipe

JoAnna M. Lund

List of Ingredients

o 12 (2 1/2") graham cracker squares
o 1 (4 serving) package sugar free instant butterscotch pudding mix
o 2/3 cup nonfat dry milk powder
o 1 2/3 cups water
o 1 oz chopped pecans (1/4 cup)
o 3 tablespoons shredded coconut
o 1 teaspoon coconut extract
o 1 cup Cool Whip Free


Instructions

9. Place 9 of the graham cracker squares on the bottom of a 9x9 cake
pan. In a medium bowl combine pudding mix and dry milk powder. Add
water. Mix well using a wire whisk. Blend in 3 tablespoons pecans, 2
tablespoons shredded coconut and coconut extract. Pour pudding mixture
over graham crackers and spread evenly. Cover and chill several hours.
Just before serving, spread Cool Whip evenly over pudding mixture.
Crush remaining 3 graham cracker squares into crumbs. In small bowl
combine graham cracker crumbs, remaining 1 tablespoon pecans and
remaining 1 tablespoon shredded coconut. Sprinkle mixture evenly over
top of dessert. Chill until ready to serve.


Final Comments

Each serving equals:
HE: 1/2 Fat, 1/2 Bread, 1/4 Skim Milk, 1/2 Slider
****************************************
*********************
125 Calories, 5gm Fat, 3gm Protein,
18gm Carbohydrate, 264mg Sodium
****************************************
*********************
DIABETIC: 1 Starch, 1 Fat

"Healthy Exchanges Food Newsletter May 1993, pg. 6."


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2/3/11 10:16 P

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Peanut Butter Bread Pudding
Fast, Cheap, and Easy p.184

This recipe comes out of JoAnna Lund's "Fast, Cheap and Easy" cookbook
Prize Winning Peanut Butter Bread Pudding

1/4 cup Peter PanŽ reduced-fat peanut butter
8 slices day old reduced-calorie bread
1 (4-serving) package JELL-OŽ sugar-free vanilla cook and serve
pudding mix
2 cups skim milk
1 teaspoon vanilla extract

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray. Evenly spread peanut butter on bread.
Fold each piece of bread in half and break into pieces. In a large
bowl, combine dry pudding mix, skim milk and vanilla extract. Mix
well using a wire whisk. Ad bread pieces. Stir gently to combine. Let
set ofr about 5 minutes. Pour mixture into prepared baking dish. Bake
for 25 to 30 minutes. Divide into 6 servings. Good warm or cold.

HINT: Could be topped with fruit of your choice. If using, count
accordingly.

Each serving equals:

HE: 1 bread, 1 protein, 1 fat, 1/2 skim milk, 1/4 slider

234 calories, 6 gm fat, 13 gm protein, 32 gm carbohydrate,
483 mg sodium, 186 mg calcium, 6 gm fiber

DIABETIC: 1 1/2 starch/ carbohydrate, 1/2 skim milk,


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ANNINSD
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2/3/11 7:59 P

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Peanut Buster Bread Pudding


1 (4-serving) package Jello sugar-free vanilla cook and serve pudding mix
3 cups skim milk
1 teaspoon vanilla extract
2 tablespoons Peter Pan reduced-fat peanut butter
1/4 cup chopped dry roasted peanuts (1 ounce)
2 tablespoons mini chocolate chips (1/2 ounce)
8 slices reduced-calorie bread, cubed

Preheat oven to 350 degrees. In a large bowl, combine dry pudding mix, skim milk and vanilla extract. Stir in peanut butter. Mix well to combine. Add peanuts, mini chocolate chips and bread cubes, mixing gently to combine. Pour mixture into an 8- by 8-inch baking dish sprayed with butter-flavored cooking spray. Bake 40 to 45 minutes. Place baking dish on wire rack and let set 5 minutes. Cut into 6 pieces. Good served warm or cold.
Serves 6.
Each serving equals: 177 calories, 5 grams fat, 10 grams protein, 23 grams carbohydrates, 293 milligrams sodium and 1 gram fiber.
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.




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2/3/11 7:58 P

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Delicious Bread Pudding
JOANNA LUND
KWQC-TV6 03/10/2005


Serves 6 (3/4 cup)

1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
1/2 cup water
1 teaspoon vanilla extract
2 eggs, sightly beaten, or equivalent in egg substitute
1/2 cup Splenda Granular
1/2 teaspoon ground cinnamon
1/2 cup seedless raisins
1/4 cup chopped walnuts
4 sices reduced-calorie white bread, torn into small pieces

Spray a slow cooker container with butter-flavored cooking spray. In
prepared container, combine evaporated milk, water, vanilla extract,
and eggs. Stir in Splenda and cinnamon. Add raisins, walnuts, and
bread pieces. Mix well to combine. Cover and cook on HIGH for 2 to 3
hours. Gently mix before serving.

Each serving equals:

HE: 2/3 Fruit, 2/3 Fat Free Milk, 1/2 Protein, 1/3 Bread, 1/3 Fat, 8 Optional Calories
185 Calories, 5 gm Fat, 9 gm Protein, 26 gm Carbohydrate, 179 mg Sodium, 192 mg Calcium, 1 gm Fiber

DIABETIC EXCHANGES: 1/2 Fruit, 1/2 Fat Free Milk


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2/3/11 7:56 P

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Calypso Bread Pudding

1(4 oz) package JELL-O sugar-free vanilla cook and serve pudding mix
2/3 c Carnation Nonfat Dry Milk Powder
1 c (one 8 oz can) crushed pineapple,packed in fruit juice,undrained
1 1/2 c water
1 teaspoon coconut extract
1/2 c raisins
8 slices reduced calorie white bread, torn into pieces
2 Tablespoons flaked coconut

Preheat oven to 350*. Spray an 8x8 baking dish with with
butter-flavored cooking spray. In a large saucepan combine dry pudding
mix, dry milk powder, undrained pineapple and water. Cook over medium
heat, stirring often, until mixture begins to boil. Remove from heat.
Stir in coconut extract and raisins. Add bread pieces. Mix gently to
combine. Spoon mixture into prepared baking dish. Evenly sprinkle
coconut over top. Bake 30 to 35 minutes. Divide into 6 servings.

Serves 6:
HE: 1 Fruit, 2/3 Bread, 1/3 Milk, 13 Optional Calories

164 Calories, 0 gm Fat, 7 gm Protien, 34gm Carbohydrates,
240 mg Sodium, 1 gm Fiber

DIABETICS: 1 Fruit, 1 Starch

Cooking Healthy with a Man in Mind p.277



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ANNINSD
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2/3/11 7:54 P

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BREAKFAST BREAD PUDDING - JOANNA LUND
HELP: Healthy Exchanges Lifetime Plan p.281

4 slices reduced-calorie bread, toasted
2 tablespoons Peter Pan reduced-fat peanut butter
2 tablespoons spreadable fruit (any flavor)
1 (4-serving) pkg JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk

Spread slices of toast evenly with peanut butter and spreadable fruit.
Cut into small cubes. Evenly spoon cubes into four dishes. In a medium
bowl, combine dry pudding mix and milk. Mix well using a wire whisk.
Pour 1/2 cup pudding mixture over cubes in each dish. Refrigerate at
least 2 hours.
Serves 4 - Each serving equals:

HE: 1/2 Protein, 1/2 Bread, 1/2 Fat, 1/2 Fruit, 1/2 Fat Free Milk,
1/4 Slider, 5 Optional Calories
180 Calories, 4g Fat, 9g Protein, 27g Carbohydrate, 519mg Sodium,
2g Fiber

Diabetic Exchanges: 2 Starch, 1 Meat

Hint: best if made the night before (My note: it truly is better made the night before. I didn't think of it til this morning and just made it and ate it - and it was purty goooood.)

Just think of all the ways you could modify this recipe - you could do banana pudding and bananas - you could do chocolate pudding and bananas .....................

Oh, this is a good desert dish, too.



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ANNINSD
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2/3/11 7:53 P

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Blueberry Rice Supreme

1 package Jello Sugar Free Fat Free Instant Pudding, vanilla
2/3 cup nonfat dry milk powder
1 1/2 cups water
3/4 cup Cool Whip Free
1 teaspoon coconut extract
1 1/2 cups cooked rice -- cold
3 tablespoons chopped pecans -- 3/4 oz.
1 1/2 cups fresh blueberries
2 tablespoons flaked coconut

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


-In a large bowl, combine dry pudding, mix, dry milk powder, and water.
-Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract.
-Add rice and pecans. Mix well to combine. Gently stir in blueberries.
-Evenly spoon mixture into 6 dessert dishes. Top each with 1 teaspoon coconut.
-Refrigerate for at least 30 minutes.
-Serves 6.


Each serving equals:
HE: 1/2 Brd, 1/2 Fat, 1/3 Fruit, 1/3 Milk, 1/4 Slider, 17 Opt. Cal.
3.1 Points
151 cal, 3 g fat, 1 g fiber,
4 g prot, 27 g carb, 273 mg sod, 99 mg calc

DIABETIC: 1 1/2 Starch/Carbohydrate, 1/2 Fat

Source:
Jo Anna Lund's "Dessert Every Night!, p. 99"



Per Serving: 178 Calories; 4g Fat (22.2% calories from fat); 4g Protein;
30g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 276mg Sodium.
Exchanges:
1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Non-Fat Milk;
1 Fat; 1/2 Other Carbohydrates.





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ANNINSD
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2/3/11 7:52 P

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BANANA TOFFEE PUDDING
*********************

1 ( 4 serving package ) jello sugar free instant banana cream pudding mix 2/3 carnation nonfat dry milk
powder
1 2/3 cups water
1/2 cup cool whip free
1 teaspoon vanilla extract or coconut extract
2 cups diced bananas
1/4 cup ( 1 ounce ) Health Toffee Bits ( Hershey's Almond Toffee Bits)

In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. ( it is
much quicker and easier if you use a mixer to blend in all the ingredients, trust me ). Blend in cool whip
and vanilla extract ( or coconut ). Add bananas and toffee bits. Mix gently to combine. Evenly spoon
mixture into 4 dessert dishes ( I sprinkled each one with some mini-chocolate chips, and when I serve it
tonight, I will put a dallop of cool whip on top and maybe a sprinkle of shredded coconut ). Refrigerate for
at least 15 minutes.
****************************************
********************

HINTS; TOP PREVENT BANANAS FROM TURNING BROWN, MIX WITH 1 TEASPOON LEMON JUICE
OR SPRINKLE WITH FRUIT FRESH.
****************************************
*******************
EACH SERVING EQUALS: HE: 1 FRUIT...1/2 SKIM MILK...3/4 SLIDER...18 OPTIONAL CALORIES
****************************************
*******************
153 CALORIES...1GM FAT...5 GM PROTEIN...31 GM CARBOHYDRATE...407 MG SODIUM...142 MG
CALCIUM...1 GM FIBER
****************************************
*******************
DIABETIC: 1 FRUIT...1/2 SKIM MILK...1/2 STARCH/CARBOHYDRATE
****************************************
********************



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2/3/11 7:50 P

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Z HEARTS BANANA SALAD - JOANNA LUND
05/17/2004
Return to [TOP] [HOME]

Serves 6 (2/3 cup)

1 (4-serving) package JELL-O sugar-free instant banana pudding mix
2 recipes JO's Evaporated Skim Milk
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/2 cup Cool Whip Free
2 cups (2 medium) diced bananas
1/2 cup (1 ounce) miniature marshmallows

In a large bowl, combine dry pudding mix, JO's Evaporated Skim Milk, and undrained pineapple. Mix well using a wire whisk. Blend in Cool Whip Free. Add bananas and marshmallows. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 Fruit, 1/3 Skim Milk, 1/4 Slider, 15 Optional Calories
140 Calories, 0 gm Fat, 3 gm Protein, 32 gm Carbohydrate, 274 mg Sodium, 101 mg Calcium, 1 gm Fiber
DIABETIC: 1 Fruit, 1 Starch/Carbohydrate
Celebration Cookbooklet p.18


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ANNINSD
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2/3/11 7:49 P

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Banana Boat Parfait
by JoAnna Lund, from 30 meals/30 minutes p.121
Serves 4

1 (4-serving) Jell-o sugar-free chocolate cook and serve pudding mix
2/3 cup Carnation Nonfat Dry milk Powder
1 1/2 cups water
1 tsp vanilla extract
2 cups (2 medium)diced bananas
1/2 cup (1 ounce) miniature marshmallows
1/4 cup (1 ounce) chopped walnuts

In medium saucepan, combine dry pudding mix, dry milk powder, and
water. Cook over medium heat, stirring constantly with a wire wisk,
until mixture thickens and starts to boil. Remove from heat.
Stir in vanilla extract. Place saucepan on a wire rack and allow to cool
for 10 minutes, stirring again after 5 minutes.
Add banana's, marshmallows, and walnuts. Mix gently to combine.
Evenly spoon mixture into 4 dessert dishes.
Refrigerate for at least 20 minutes.

HINT: To prevent bananas from turning brown, mix with 1 TSP lemon
juice or sprinkle with Fruit Fresh

HE: 1 Fruit, 1/2 Skim Milk, 1/2 Fat, 1/4 Protein, 1/4 slider, 18 OPT

217 Cal, 5gm Fat, 7gm Protein, 36gm Carb, 176mg Sodium, 2gm fiber

DIABETIC: 1 Fruit, 1 Fat, 1 Starch or 2 Carb, 1 Fat




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2/3/11 7:47 P

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APPLE NOODLE PUDDING - 4 points HE WW

Date: Saturday, 17 April 2004, at 3:05 p.m.

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/2 cups water
1 teaspoon JO's Apple Pie Spice
2 cups hot cooked noodles, rinsed and drained
1/4 cup (1 ounce) chopped walnuts
1-1/2 cups (3 small) peeled and diced cooking apples
6 tablespoons raisins

Preheat oven to 350 degrees. Spray and 8 - by - 8-inch baking dish with butter-flavored cooking spray. In a large saucepan, combine dry pudding mix, dry milk powder, and water. Cook over medium heat, until mixture thickens and starts to boil, stirring constantly. Stir in JO's Apple Pie Spice and noodles. Add walnuts, apples, and raisins. Mix well to combine. Spread mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Fr, 2/3 Br, 1/3 SM 1/3 Fa, 1/4 Sl, 3 OC
188 Calorie, 4 gm Fa, 6 gm Pr, 32 Gm Ca, 123 mg. So, 109 mg CI, 2 gm Fi
DIABETIC: 1 Fr, 1 St/Ca, 1/2 FA
HINTS: 1. Substitute any reputable brand for JO's Apple Pie Spice.
2. 1-3/4 cups uncooked noodles usually cooks to about 2 cups.



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2/2/11 3:16 P

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Chocolate Peanut Butter Bread Pudding
JoAnna M. Lund

Instead of succumbing to high-calorie peanut butter cups, try this scrumptious way of getting your chocolate-peanut butter fix! I bet you'll be surprised and delighted by how rich this recipe tastes.
Serves 6

1 (4-serving) package JELL-O sugar-free chocolate cook-and-serve pudding mix
3 cups fat-free milk
1/4 cup Peter Pan reduced-fat peanut butter
1/4 cup Splenda Granular
1 teaspoon vanilla extract
12 slices reduced-calorie white bread, torn into pieces
3 tablespoons mini chocolate chips

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large saucepan, combine dry pudding mix and milk. Cook over medium heat until mixture starts to thicken and begins to boil, stirring often. Remove from heat. Stir in peanut butter, Splenda, and vanilla extract. Add bread pieces. Mix gently to combine. Spread mixture evenly into prepared baking dish. Evenly sprinkle chocolate chips over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 mintues. Divide into 6 servings.

Each serving equals:
HE: 1 Bread, 2/3 Protein, 2/3 Fat, 1/2 Fat-Free Milk, 1/4 Slider, 16 Optional Calories
****************************************
*********************
246 Calories, 6gm Fat, 12gm Protein, 36gm Carbohydrate,
452mg Sodium, 183mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 1 Starch, 1 Fat, 1/2 Meat, 1/2 Fat-Free Milk

"The Open Road Cookbook, page 216."


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Chocolate Peanut Butter Bread Pudding
JoAnna M. Lund

Instead of succumbing to high-calorie peanut butter cups, try this scrumptious way of getting your chocolate-peanut butter fix! I bet you'll be surprised and delighted by how rich this recipe tastes.
Serves 6

1 (4-serving) package JELL-O sugar-free chocolate cook-and-serve pudding mix
3 cups fat-free milk
1/4 cup Peter Pan reduced-fat peanut butter
1/4 cup Splenda Granular
1 teaspoon vanilla extract
12 slices reduced-calorie white bread, torn into pieces
3 tablespoons mini chocolate chips

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large saucepan, combine dry pudding mix and milk. Cook over medium heat until mixture starts to thicken and begins to boil, stirring often. Remove from heat. Stir in peanut butter, Splenda, and vanilla extract. Add bread pieces. Mix gently to combine. Spread mixture evenly into prepared baking dish. Evenly sprinkle chocolate chips over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 mintues. Divide into 6 servings.

Each serving equals:
HE: 1 Bread, 2/3 Protein, 2/3 Fat, 1/2 Fat-Free Milk, 1/4 Slider, 16 Optional Calories
****************************************
*********************
246 Calories, 6gm Fat, 12gm Protein, 36gm Carbohydrate,
452mg Sodium, 183mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 1 Starch, 1 Fat, 1/2 Meat, 1/2 Fat-Free Milk

"The Open Road Cookbook, page 216."


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Summertime White Chocolate Mousse
Healthy Exchanges
KWQC-TV6 05/21/2007


Serves 4

3/4 cup fresh blueberries
3/4 cup fresh red raspberries
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Dannon plain fat-free yogurt
1 cup water
3/4 cup Cool Whip Free

In a medium bowl, combine blueberries and raspberries. Set aside. In a large bowl, combine dry pudding mix, dry milk powder, yogurt, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spoon about 1/3 cup pudding mixture into 4 parfait or dessert dishes. Sprinkle about 1/4 cup fruit mixture over each. Evenly spoon about 1/3 cup pudding mixture over each. Top each with 2 tablespoons fruit mixture. Refrigerate for at least 20 minutes.

Each serving equals:

HE: 3/4 Fat Free Milk, 1/2 Fruit, 1/2 Slider, 17 Optional Calories

144 Calories, 0 gm Fat, 8 gm Protein, 28 gm Carbohydrate, 436 mg Sodium, 248 mg Calcium, 2 gm Fiber

DIABETIC EXCHANGES: 1 Fat Free Milk, 1/2 Fruit, 1/2 Starch
Carb Choices: 2



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Light Vanilla Wafer Dessert
9 servings

2 cups (about 8 oz.) reduced fat vanilla wafer crumbs
1 pkg. (6 servings) s/f instant vanilla pudding mix
1 1/2 cups cold nonfat milk
1 can (20 oz) crushed pineapple, packed in juice, drained.
1/4 cup chopped nuts, toasted
1 container (8 oz) f/f whipped topping, thawed

Place 1 1/2 cups of the vanilla wafer crumbs in the bottom of a 9 x 9 inch square pan. Set aside.

In a large bowl, combine the vanilla pudding mix and the cold milk. Whisk until thickened, about 2 min. Add the drained pineapple and chopped nuts, and mix well.

Spread the mixture over the crumbs in the pan. Spread whipped topping over the pineapple mixture. Place the remaining 1/2 cup of the crumbs on top.

Refrigerate at least 2 hours before serving.

Per Serv: 238 cal, 4g fat, 1mg chol, 220mg sod, 44g carb, 3g pro, and 1g fiber

Ann's note: you can toast nuts in the microwave. Put on a microwaveable plate/dish and turn micorwave on high for 1 - 2 min. Stir every 30 seconds and remove from oven when browned. Watch that they don't' burn.


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Baked Vanilla Custard

Serves 4
2 eggs (or equivalent in egg substitute)
1/2 cup + 1 T. Splenda Granular
1 (12 fluid ounce) can evaporated fat-free milk
1/4 cup water
2 tsp. Vanilla extract
1/4 tsp. Ground nutmeg
Hot water

Preheat oven to 350 degrees. Spray 4 (12 ounce) custard cups with
butter-flavored cooking spray. In a medium bowl, combine eggs and 1/2 cup
Splenda. Mix Well using wire whisk. Blend in evaporated milk and water. Add
vanilla extract. Mix gently just to combine. Evenly pour mixture into
prepared custard cups. In a small bowl, combine nutmeg and remaining 1 T
splenda. Lightly sprinkle tops with nutmeg mixture. Place filled custard
cups in a 9-by-9 inch cake pan. Carefully pour hot water into cake pan to
almost the height of the cups. Bake for 50 minutes or until knife inserted
near the edge of the cups comes out clean. Remove cups from cake pan and
cool on a wire rack for at least 10 minutes. Refrigerate for at least 30
minutes.
Hint: Good served warm or cold
Each serving equals:
HE: 3/4 fat free milk, 1/2 Protein, 13 optional calories (HE = healthy exchanges
weight loss choices)
118 calories, 2 gm Fat, 9 gm Protein, 16 gm Carbs, 151 mg Sodium, 252 mg
Calcium, 0 gm fiber
Diabetic exchanges: 1 Fat-free milk, 1/2 meat

Notes: tsp. = teaspoon, T. = Tablespoon, and carbs = carbohydrates
From Cooking with Splenda by JoAnna Lund


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Quick Strawberry Pudding Parfait
Joanna Lund
KWQC-TV6 05/23/2002


1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/2 cups water
3/4 cup Cool Whip Free
1 teaspoon almond extract
2 cups sliced fresh strawberries
2 tablespoons (1/2 ounce) slivered almonds

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Fold in Cool Whip Free and almond extract. Spoon about 2 tablespoons strawberries, then 2 tablespoons pudding mixture into 6 parfait or dessert dishes. Repeat layers. Top each with 1 teaspoon almonds. Refrigerate for at least 15 minutes.

Serves 6 - Each serving equals:
HE: 1/3 Skim Milk, 1/3 Fruit, 1/4 Slider, 15 Optional Calories
89 Calories, 1 gm Fat, 4 gm Protein, 16 gm Carbohydrate, 267 mg Sodium, 114 mg Calcium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate


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Strawberry Lemon Trifle
Joanna Lund
KWQC-TV6 05/23/2002


2 (4-serving) packages JELL-O sugar-free instant vanilla pudding mix
1 (4-serving) package JELL-O sugar-free lemon gelatin
1-1/3 cups Carnation Nonfat Dry Milk Powder
3 cups Diet Mountain Dew
1-1/2 cups Cool Whip Free
6 individual sponge cake dessert cups, cut into small pieces
4 cups sliced fresh strawberries
1/4 cup (1 ounce) chopped walnuts

In a large bowl, combine dry pudding mixes, dry gelatin, dry milk powder, and Diet Mountain Dew. Mix well using a wire whisk. Blend in Cool Whip Free. To assemble, layer half of sponge cake pieces in a trifle or large serving bowl, layer half of strawberries over sponge cake pieces, and spoon half of pudding mixture over top. Repeat layers. Evenly sprinkle walnuts over top. Cover and refrigerate for at least 2 hours.

Serves 8 (3/4 cup) - Each serving equals:
HE: 3/4 Bread, 1/2 Skim Milk, 1/2 Fruit, 1/4 Fat, 3/4 Slider, 15 Optional Calories
216 Calories, 4 gm Fat, 7 gm Protein, 38 gm Carbohydrate, 501 mg Sodium, 181 mg Calcium, 3 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1/2 Skim Milk, 1/2 Fruit, 1/2 Fat



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Heavenly Butterscotch Isle Apple Salad
Source of Recipe: Joanna M. Lund
Serves 6

List of Ingredients

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/4 cup water
3/4 cup Cool Whip Free
1 teaspoon coconut extract
2 cups (4 small) cored, unpeeled, and diced Red Delicious apples
2 tablespoons flaked coconut

Instructions

1.In a large bowl, combine dry pudding mix, dry milk powder, undrained pineapple,
and water. Mix well using a wire whisk. Blend in Cool Whip Free and coconut
extract. Add apples. Mix well to combine. Evenly spoon mixture into 6 salad
dishes. Sprinkle 1 teaspoon coconut evenly over top of each. Refrigerate for at
least 15 minutes.


Each Serving Equals:
HE: 1 Fruit, 1/3 Skim Milk, 1/4 Slider, 17 Optional Calories
******************************************
****************
108 Calories, 0gm Fat, 3gm Protien, 24gm Carbohydrate, 277mg Sodium,
101mg Calcium, 1gm Fiber
******************************************
****************
DIABETIC: 1 Fruit, 1/2 Starch

"Cooking Healthy Across America pg. 197"

Rating-
Another one of Joanna's masterpieces! Cooking Healthy Across America
pg. 197. If you like Caramel Apples, you will love this recipe. Don't let
the coconut and pineapple throw you. This is a great caramel apple
substitute with only a fraction of the calories! Deffinately a 5 cupcake
blue ribbon winner!


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Snicker Salad
Joanna Lund
WQAD-TV 7/31/2006

1 (4-serving) package Jell-o sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup WATER
1 1/2 cups Dannon plain fat-free yogurt
1 cup cool whip free
1 teaspoon vanilla extract
2 cups(4 small) cored, unpeeled and chopped Red Delicious Apples
2 (2.07-ounce)Snicker candy bars, cut into bite size pieces
1 cup(1 medium) diced banana

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well
using a wire whisk. Blend in yogurt, cool whip free, and vanilla extract. Add apples
and candy pieces. Mix to combine. Cover and refrigerate for at least 30 minutes,
gently stir in diced banana.

Serves 8(2/3 cup)-Each serving equals:
HE: 1/2 FFM, 1/2 Fr, 1 Sl, 15 OC
151 calories, 3ga Fa, 5g Pr, 26g Ca, 264 mg So, 146 mg CI, 1 g Fi
Diabetic Exchanges: 1/2 FFM, 1/2 Fr, 1/2 St



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Root Beer Float Pudding

1 4-serving package Jello sugar-free instant pudding
2/3 c carnation nonfat dry milk powder
1 1/2 c diet root beer
1/2 c Cool Whip lite

In a medium bowl, combine dry pudding mix and dry milk
powder. Add diet root beer. Mix well using a wire whisk.
Blend in 1/4 cup Cool Whip lite. Evenly spoon mixture
into 4 dessert dishes. Top each with 1 tablespoon Cool
Whip lite. Refrigerate for at least 15 min.

Each serving equals:
He: 1/2 skim milk, 1/4 slider, 13 optional calories

89 cal., 1 gm fat, 4 gm protein, 16 gm Carb.,411 mg Sodium,
138 mg Calcium, 0 gm Fiber

Diabetic: 1/2 skim milk, 1/2 starch/carbohydrate, or1
starch/carbohydrate

from Cooking Healthy with Kids in Mind by Joanna Lund, page 220


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Midnight at The Oasis Rice Pudding
By Joanna Lund on WQAD TV

2/3 Cup Carnation Nonfat Dry Milk Powder
1 1/4 Cups Water
2 Teaspoons White distilled vinegar
1 (4 serving) package of JELL-O sugar-free instant chocolate fudge pudding mix
3/4 Cup Cool Whip Free
3/4 Dannon Plain fat-free yogurt
1 teaspoon coconut extract
1 1/2 cups cooked rice
2 tablespoons flaked coconut

In a large bowl, combine dry milk powder, water, and vinegar. Let set for 5 minutes. Add dry pudding mix. Mix well using a wire whisk. Blend in Cool Whip Free, yogurt and coconut extract. Gently stir in rice. Evenly spoon mixture into 6 dessert dishes. Sprinkle 1 teaspoon coconut over top of each. Refrigerate at least 15 minutes.

Hint: Usually 1 cup uncooked instant or 3/4 regular rice cooks to about 1 1/2 cups.


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HAWAIIAN SUNSET RICE PUDDING
JOANNA LUND When Every Minute Counts p.137

Serves 4

3/4 cup Yoplait plain fat-free yogurt
1/2 cup Cool Whip Free
Sugar substitute to equal 2 tablespoons sugar
2 cups (two 8-ounce cans) crushed pineapple, packed in fruit juice,
drained, and 1 tablespoon liquid reserved
1/2 teaspoon vanilla extract
2 cups cold cooked rice
4 teaspoons flaked coconut

In a medium bowl, combine yogurt, Cool Whip Free, sugar substitute,
reserved pineapple juice, and vanilla extract. Add rice, pineapple,
and coconut. Mix well to combine. Evenly spoon mixture into 4 dessert
dishes. Refrigerate for at least 15 minutes.

HINTS: 1) 1-1/3 cups uncooked rice usually cooks to about 2 cups. 2)
Good topped with 1 tablespoon Cool Whip Lite, but don't forget to
count the few additional calories.

Each serving equals:

HE: 1 Fruit, 1 Bread, 1/4 Skim Milk, 1/4 Slider, 3 Optional Calories

196 Calories, 0 gm Fat, 5 gm Protein, 44 gm Carbohydrate, 42 mg Sodium,
109 mg Calcium, 1 gm Fiber

DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fruit


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Caramelized Baked Rice Pudding

Serves 4
1 (12 fluid ounce) can evaporated fat-free milk
1 egg, or equivalent in egg substitute
1/4 cup Splenda Granular
1 tsp. Vanilla extract
1 cup cooked rice
Hot water
1/2 cup reduced-calorie whipped topping
1/2 tsp. Ground cinnamon

Preheat oven to 350 degrees. Spray 4 (12 ounce) custard cups with
butter-flavored cooking spray. In a large bowl, combine evaporated milk, egg
Splenda, and vanilla extract. Add rice. Mix gently to combine. Evenly spoon
mixture into prepared custard cups. Place custard cups in a 9-by=9 inch cake
pan. Carefully pour hot water into pan to almost the height of the cups.
Bake for 30=35 minutes. Remove cups from cake pan and cool on a wire rack
for at least 10 minutes. When serving, top each with 2 tablespoons whipped
topping and sprinkle 1/8 tsp cinnamon over top of each.

Hints: 1. Usually 2/3 cup uncooked instant rice cooks to about 1 cup.
2. Good served warm or cold

Each serving equals:
HE: 3/4 fat-free milk, 1/2 bread, 1/4 protein, 1/4 slider, 6 optional calories (HE =
healthy exchanges weight loss choices)
150 calories, 2 gm fat, 9 gm protein, 24 gm carbohydrates, 138 mg sodium,
256 mg calcium, 1 gm fiber
Diabetic exchanges: 1 fat-free milk, 1 starch

Notes: tsp. = teaspoon, T. = Tablespoon, and carbs = carbohydrates
From Cooking with Splenda by JoAnna Lund



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Party Time Rhubarb Rice Pudding
Joanna Lund
KWQC-TV6 05/23/2002


2 cups diced fresh rhubarb
1 cup water
1 (4-serving) package JELL-O sugar-free strawberry gelatin
1-1/2 cups cold cooked rice
1/2 cup Cool Whip Free
1/4 cup (1/2 ouncd) miniature marshmallows
2 tablespoons (1/2 ounce) chopped walnuts

In a medium saucepan, combine rhubarb and water. Cover and cook over medium heat for 8 to 10 minutes or until rhubarb becomes soft. Remove from heat. Add dry gelatin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow to cool for 15 minutes. Stir in rice. Refrigerate for 10 minutes. Gently stir in Cool Whip Free, marshmallows, and walnuts. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 30 minutes.

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

Serves 4 - Each serving equals:
HE: 1 Vegetable, 3/4 Bread, 1/4 Fat, 1/4 Slider, 19 Optional Calories
126 Calories, 2 gm Fat, 4 gm Protein, 23 gm Carbohydrate, 65 mg Sodium, 2 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate



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RASPBERRY DESSERT STRATA - HEALTHY EXCHANGES
Joanna Lund, Ten Years & Still Creating p.29

Serves 8 (1 cup)

12 slices reduced-calorie white bread, cut into 1-inch cubes
1/2 cup mini chocolate chips
3 cups fresh raspberries
1/4 cup slivered almonds
2 (4-serving) packages JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3 cups water
1-1/2 teaspoons almond extract

Spray a slow cooker container with butter-flavored cooking spray. Layer half of bread cubes, half of chocolate chips, half of raspberries, and half of almonds in prepared container. Repeat layer. in a large bowl, combine dry pudding mixes and dry milk powder. Stir in water and almond extract. Evenly pour mixture over top. Cover and cook on HIGH for 2 hours or until set. Let set for 5 minutes before serving.

Each serving equals:
HE: 3/4 Bread, 1/2 Fruit, 1/4 Skim Milk, 1/4 Fat, 1/2 Slider, 15 Optional Calories

193 Calories, 5 gm Fat, 7 gm Protein, 30 gm Carbohydrate, 320 mg Sodium, 122 mg Calcium, 4 gm Fiber

DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fat, 1/2 Fruit



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Pumpkin Pudding Parfait.
Recipie states that it freezes well and serves 6

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-teaspoon pumpkin pie spice
2 cups (one 16-ounce can) pumpkin
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup Cool Whip Lite
2 tablespoons (1/2 ounce) chopped pecans

In a large bowl, combine dry pudding mix, dry milk powder, and pumpkin pie spice. Add pumpkin and undrained
pineapple. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Evenly spoon mixture into 6 parfait or
dessert dishes. Top each with 1-tablespoon Cool Whip Lite and 1 teaspoon pecans. Refrigerate for at least 20
minutes.


Each serving equals:

HE:
2/3 Vegetable * 1/3 Fruit * 1/3 Skim Milk * 1/4 Slider * 15 Optional Calories

146 Calories * 2 gm Fat * 4 gm Protein * 28 gm Carbohydrate * 273 mg Sodium * 3 gm Fiber

This recipe was taken from JoAnna M. Lund 30 Meals/30 Minutes cookbook, 1997. Menu 18 pg. 129.


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Sam's Baked Rice Pudding

4 servings

1 - 4 serving pkg Jello sugar free vanilla cook & serve pudding
2/3 cup nonfat dry milk powder
1 3/4 cup water
1 tsp vanilla extract
1/2 tsp apple pie spice
2 cups hot cooked rice
1/2 cup raisins

Preheat oven to 350. In a large bowl, combine dry pudding mix, dry
milk powder, and water. Mix well using a wire whisk. Blend in vanilla
extract and apple pie spice. Add rice and raisins. Mix well to
combine. Evenly spoon mixture into 4 - 1 cup custard dishes. Place
custard dishes in an 8x8 inch baking dish filled with 1 inch of water.
Bake for 25-30 minutes. Place baking dish on a wire rack and let stand
for 5 minutes. Good served warm or cold.

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

Each serving equals:
HE: 1 bread, 1 fruit, 1/2 skim milk, 1/4 slider
196 calories, 0 g fat, 6 g protien, 43 g carbohydrate, 181 mg sodium,
153 mg calcium, 1 g fiber

Diabetic: 1 1/2 starch, 1 fruit, 1/2 skim milk
or 2 starch/carbohydrate, 1 fruit



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Pineapple Walnut Dessert
(serves 4)

1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup Yoplait plain fat-free yogurt
1/2 cup Cool Whip Free
1/4 cup (1 ounce) chopped walnuts

In a large bowl, combine dry pudding mix and dry milk powder. Add undrained pineapple and yogurt. Mix well using
a wire whisk. Blend in Cool Whip Free. Reserve 2 teaspoons walnuts for garnish. Add remaining walnuts to
pudding mixture. Mix gently to combine. Evenly spoon mixture into 4 dessert dishes and sprinkle 1/2 teaspoon
walnuts over the top of each. Refrigerate for at least 30 minutes before serving.

Each serving equals:
HE: 3/4 SM; 1/2 Fr; 1/2 Fa; 1/4 Pr; 1/2 Sl
188 Calories; 4 gm Fa; 8 gm Pr; 30 gm Ca; 430 mg So; 239 Mg Cl; 1 gm Fi
DIABETIC: 1 SM; 1 St/Ca; 1/2 Fa OR 2 St/Ca, 1/2 Fa


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Peanut Butter Dream Pudding

Posted By: Carol (24.67.238.79)
Date: Saturday, 1 February 2003, at 9:14 a.m.

Peanut Butter Dream Pudding
(Cooking Healthy with a Man in Mind)

1 pk (4 oz) JELL-O sugar-free Instant chocolate pudding
2/3 c Carnation Nonfat Dry Milk
1 1/2 c Water
2 T Peter Pan reduced-fat Peanut butter
1/4 c Cool Whip Free
1 c (1 medium) diced bananas
6 (2 1/2") Keebler Peanut Butter Graham Crackers, made
into large crumbs

In a large bowl, combine dry pudding mix, dry milk powder and
water. Mix well using a wire whisk. Blend in peanut butter and
Cool Whip Lite. Stir in bananas and cracker crumbs. Evenly spoon
mixture into 4 dessert dishes. Refrigerate at least 10 minutes.

Serves 4 - Each serving equals:
HE: 1/2 skim milk, 1/2 fat; 1/2 protein; 1/2 fruit; 1/2 bread; 1/2 slider
208 calories, 4 gm Fat, 8 gm Protein, 35 gm Carbohydrates,
494 mg Sodium, 1 gm Fiber

DIABETIC: 1 starch, 1/2 skim milk, 1/2 fat, 1/2 fruit



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Peanut Butter Cup Rice Pudding{Readers Favorite Recipes 2002-Healthy Exchanges}

1{4 serving size}pkg. JELL-O sugar free chocolate cook & serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 2/3 cup water
1 tsp. vanilla
6 Tbsp. Peter Pan reduced fat peanut butter
2 cups cold cooked rice

In a medium saucepan, combine pudding mix, dry milk powder & water.Cook over medium, stirring
constantly, until mixture thickens & starts to boil.
Remove from heat; stir in vanilla & the peanut butter.Mix until smooth.
Stir in rice; mix gently to combine.
Spoon mixture evenly into 6 dessert dishes.
Refrigerate for at least 30 minutes.

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

Serves: 6
HE: 1 Protein, 1 Fat, 2/3 Bread, 1/3 FF milk, 17 optional calories
198 calories, 6 grams fat, 1 gram fiber

WW Points:4 per serving


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PEANUT BUTTER AND HOT FUDGE PLEASURE POT
JOANNA LUND, A Potful of Recipes p.304

Serves 6 (scant 1/2 cup)

1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
1 cup pourable Splenda or Sugar Twin
1/4 cup skim milk
2 teaspoons vegetable oil
2 teaspoons vanilla extract
1/4 cup Peter Pan reduced-fat chunky peanut butter
3 tablespoons unsweetened cocoa
2 cups boiling water

Spray a slow cooker container with butter-flavored cooking spray. In
a medium bowl, combine baking mix and 1/4 cup Splenda. Add skim milk,
vegetable oil, and vanilla extract. Mix well until mixture is smooth.
Stir in peanut butter. Pour batter into prepared container. In a small
bowl, combine remaining 3/4 cup Splenda and cocoa. Gradually stir in
boiling water. Carefully pour mixture over batter in slow cooker. DO
NOT stir. Cover and cook on HIGH for 2 hours. Evenly spoon into 6
dessert dishes.

HINTS:
1. This is supposed to be an oohey gooey mess!
2. Good served warm with sugar-free and fat-free vanilla ice cream.

Each serving equals:
175 calories, 7 g fat, 5 g protein, 23 gm carbohydrate, 317 mg sodium, 39 mg calcium, 2 gm Fiber.
Diabetic: 1 starch/carbohydrate, 1 fat, 1/2 meat



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Peach Strawberry Pudding
June 2001 HE newsletter, page 12
________________________
1 (4-serving) package JELL-O sugar-free strawberry gelatin
1 1/2 cups boiling water
3/4 cup Dannon plain fat-free yogurt
1 cup (2 medium) peeled and chopped fresh peaches
1 cup chopped fresh strawberries

In a medium bowl, combine dry gelatin and boiling water. Add yogurt. Mix well
using a wire whisk. Fold in peaches and strawberries. Evenly pour into 4 dessert
dishes. Refrigerate until set, about 2 hours.

Serves 4 - Each serving equals:

HE: 3/4 Fr, 1/4 SM, 8 OC
________________________________________
____________________
56 Calories, 0 gm Fa, 3 gm Pr, 11 gm Ca, 40 mg So, 99 mg Cl, 2 gm Fi
________________________________________
____________________
DIABETIC: 1 Fr
________________________________________
____________________
Weight Watchers: 1 Point


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Old Fashioned Cooked Vanilla Pudding

3 tabl. cornstarch
1/2 c. Splenda Granular
2/3 c. nonfat dry milk powder
1 1/2 c. water
1 tabl. vanilla extract
4 - 5 drops yellow food coloring

In a med. saucepan combine the cornstarch, Splenda, and dry milk powder. Add water, vanilla and food coloring. Cook over med. heat until mixture thickens and starts to boil, stirring constanly.

4 serv. 72 cal. 0 fat 4 gm prot, 14 gm carb, 76 mg sodium, 159 cal , 0 fiber

Diabetic 1 starch


From the March, 2000 Newsletter in the Cooking . . . Q & A section, page 5

"To stir up Jo's Sugar Free Vanilla Cook & Serve pudding mix, combine 2 tablespoons cornstarch, 1/2 cup Splenda or Sugar Twin, 2/3 cup Carnation Nonfat Dry Milk Powder. This now gives you the "dry" portion. To make a cooked pudding, simply add 1 and 1/2 cups water and 2 teaspoons vanilla extract and cook over medium heat until mixture thickens, stirring constantly. However, as I usually call for it as a dry ingredient in a recipe - such as Pecan Rhubarb Crisp Pie (page 1 of this issue) - then you would stir up the "dry" portion and add that along with the gelatin to your saucepan. You would then stir in whatever liquid I call for in THAT recipe. In this case it would be 1 cup water and you would NOT use the water & vanilla extract called for in my cooked version as above. Follow the rest of the instructions as written for the recipe you are using.

To make the "dry" portion of Jo's sugar free chocolate cook & serve pudding mix, you would combine 2 tablespoons Swiss Miss Hot Chocolate Mix or Nestles Quik. To make a cooked pudding you would add 1 and 1/2 cups water and 1 teaspoon vanilla extract and follow the cooking instructions for cooking as above. To make Chocolate Lovers Raspberry-Almond Crisp (page 8 of this issue)-you would combine the "dry" chocolate portion along with the dry gelatin and the 1 cup of water called for in that recipe. You would NOT use the 1 1/2 cups water and 1 teaspoon vanilla extract. Follow the rest of the instructions as written for the recipe you are using.



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Chocolate Covered Cherryy Pudding Serves 6
From: Arthritis H E Cookbook and
KWQC 1996 H E recipes

1 (4 serv. pkg.) Jello s/f instant chocolate fudge pudding mix
2/3 cup Carnation n/f dry milk powder
2 cups (one 16 oz can) tart red cherries, packed in water, drained AND 1/2 cup liquid reserved
1/2 cup water
3/4 cup Cool Whip Free
3/4 cup Yoplait plain f/f yogurt
1 tsp. brandy extract

In a large bowl, combne dry pudding mix and dry milk powder. Add reserved cherry liquid and water. Mix well using a wire whisk. Blend in Cool Whip Free, yogurt and brandy extract. Add cherries. Mix gently to combine. Evenly spoon mixture into 6 dessert dishes. Refrig. for at least 15 min.

Each serving equals:
HE: 2/3 fruit, 1/2 skim milk, 1/2 slider, 3 opt calories

109 cal, 1g fat, 5g protein, 20g carbo, 288mg sodium, 157mg calcium, 1g fiber

Diabetic: 1 fruit, 1/2 skim milk or 1 starch/carbo, 1/2 skim milk




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Anna's Poofy Lemon Chiffon Pie serves 8
From: Arthritis H E Cookbook

1 cup Diet Mountain Dew or water
1/4 of a lemon, with skin and seeds cut into chunks
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 tub Crystal Light Lemonade Mix
2/3 cup Carnation n/f dry milk powder
1 1/2 cuups Yoplait plain f/f yogurt
1 cup Cool Whip Lite (divided)
1 (6 oz) Keebler shortbread piecrust

In a blender container, combine Diet Mt Dew and lemon chunks. Cover and process on BLEND for 60 seconds or until lemon pieces amost disappear. Set aside. In a large bowl, combine dry pudding mix, dry lemonade mix and dry milk powder. Add Diet Mt. Dew mixture and yogurt. Mix well using a wire shisk. Blend in 1/4 cup Cool Whip Lite. Spread pudding mixture into piecrust. Refrig. for 5 min. Drop remaining Cool Whip Lite by tablespoonfuls to form 8 mounds. Refrigerate for at least 2 hours. Cut into 8 servings.

Each serving equals:
HE: 1/2 bread, 1/2 skim milk, 1 slider, 1 opt calorie

182 cal, 6g fat, 5g protein, 27g carbo, 352mg sodium, 154mg calcium, 1g fiber

Diabetic: 1 1/2 starch/carbo, 1 fat, 1/2 skim milk


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2/2/11 1:19 P

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almond Surprise Apricot Pie serves 8
From: Fast, Cheap and Easy

1/2 cup apricot spreadable fruit (divided)
1 (6 oz) Keebler graham cracker piecrust
1 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 cup water
1/4 cup Cool Whip Free
1/2 tsp. almond extract
2 tabl. (1/2 oz) slivered almonds

Reserve 2 tabl. apricot spreadable fruit. Spread remaining spreadable fruit in bottom of piecrust. In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry mik powder and water. Mix well using a wire whisk. Blend in Cool Whip Free and almond extract. Pour pudding mixture into piecrust. Place reserved spreadable fruit in a small microwavable bowl. Microwave on HIGH (100% power) for 10 seconds. Drizzle melted fruit spread over set filling. Sprinkle almonds over top. Refrigerate for at least 30 min. Cut into 8 servings

HINT: spread fruit spreads best at room temperature.

Each serving equals:
HE; 1 fruit, 1/2 bread, 1/2 protein, 1/4 skim milk, 3/4 slider, 15 opt calories

210 calories, 6g fat, 7g protein, 32g carbo, 502mg sodium, 74mg calcium, 1g fiber

Diabetic: 1 fruit, 1 starch/carbo, 1/2 meat, 1/2 skim milk, 1/2 fat


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2/2/11 1:16 P

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Bavarian Chocolate Mint Pie serves 8
From: Fast, Cheap and Easy

2 (4 serv) pkgs. Jello s/f instant chocolate pudding mix
1 1/3 cups Carnation n/f dry milk powder
2 1/2 cups water
1/2 tsp. mint extract
1 cup Cool Whip Lite (divided)
1 (6 oz) Keebler shortbread piecrust

In a large bowl, combine dry pudding mixes and dry milk powder. Add water and mint extract. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Spread pudding mixture into piecrust. Refrig. for at least 30 min. Cut into 8 servings. When serving, top each piece with 1 tabl. Cool Whip Lite.

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

198 cal, 6g fat, 6g protein, 30g carbo, 527mg sodium, 139mg calcium, 1g fiber

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


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2/1/11 10:04 P

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Black Forest Cheesecake serves 8
From: Arthritis H E Cookbook

1 (4 serv) pkg Jello s/f cherry gelatin
1 (4 serv) pkg Jello s/f vanilla cook and serve pudding mix
1 1/2 cups water (divided)
2 cups ( one 16 oz can) tart red cherries, packed in water, UNDRAINED
1 tsp. almond extract
2 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
2/3 cup Carnation n/f dry milk powder
1 (6 oz) Keebler chocolate piecrust
1/2 cup Cool Whip Lite
1 tabl. + 1 tsp. (1/3 oz) mini choc. chips

In a medium saucepan, combine dry gelatin and dry cook and serve pudding mix. Add 1/2 cup water and undrained cherries. Mix getnly to combine. Cook over medium heat until mixture thickens and starts to boil, stirring constantly, being careful not to crush cherries. Remove from heat. Stir in almond extract. Place saucepan on a wire rack and allow to cool for 30 min. Meanwhile, in a large bowl, stir cream shees with a spoon until soft. Add dry instant pudding mix, dry milk powder and remining 1 cup water. Mix well using a wire whisk. Spread pudding mixture into piecrust. refrig. until cherry mixture has cooled. Evenly spoon cooled cherry misture over chocolate layer. Drop Cool Whip Lite by tablespoonful to form 8 mounds. Evenly sprinkle about 1/2 tsp. choc. chips over top of each mound. Refrig. for at least 1 hour. Cut into 8 servings

Each serving equals:
HE: 1 proten, 1/2 bread, 1/2 fruit, 1 slider, 17 opt calories

234 cal, 6g fat, 13g protein, 33g carbo, 725mg sodium, 77mg calcium, 1g fiber

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


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2/1/11 10:03 P

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Lemon Supreme Cheescake Pie serves 8
From: Arthritis H E Cookbook

2 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
2 (4 serv) pkg. Jello s/f lemon gelatin (divided)
2 cups Mountain Dew (divided)
1 (6 oz) Keebler shortbread piecrust
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 cup Cool Whip Lite (divided)

In a large bowl, stir cream cheese with a spoon until soft. Add dry instant pudding mix, dry milk powder, 1 pkg. dry gelatin and 1 cup Diet Mt. Dew. Mix well using a wire whisk. Spread mixture evenly into piecrust. Refrig. Meanwhile, in a medium saucepan, combine dry cook and serving pudding mix, remaining pkg. dry gelatin, and remaining 1 cup Diet Mt. Dew. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat, Place pan on a wire rack and allow to cool for 30 min. Blend in 1/2 cup Cool Whip Lite. Spread pudding mixture evenly over cheesecake mixture. Refrig. for at least 1 hour. Cut into 8 servings. when serving, top each with 1 tabl. Cool Whip Lite.

Each serving equals:
HE: 1 protein, 1/2 bread, 1/4 skim milk, 1 slider, 18 opt calories

205 cal, 5g fat, 12g protein, 28g carbo, 681mg sodium, 69mg calcium, 1g fiber

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



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2/1/11 10:02 P

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Chunky Chocolate Cream Pie serves 8
From: Arthritis H E Cookbook

1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/4 cups water
1 tsp. vanilla extract
1 cup Cool Whip Free (divided)
1 cup raisins
1 tabl. (1/4 oz) mini choc. chips
2 tabl. (1/2 oz) chopped pecans
1 (6 oz) Keebler chocolate pie crust
1 tsp. coconut extract
2 tabl. flaked coconut

In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in vanilla extract and 1/4 cup Cool Whip Free. Gently fold in raisins, choc. chips and pecans. Spread mixture evenly into piecrust. Refrig. for 30 min. In a small bowl, combine remaining 3/4 cup Cool whip Free and coconut extract. Spread mixture evenly over set pudding. Evenly sprinkle coconut over top. Refrig. for at least 2 hours. Cut into 8 servings

HINT: To plump up raisins without "cooking", place in a glass measuring cut and microwave on HIGH for 20 seconds.

Each serving equals"
HE: 1 fruit, 1/2 bread, 1/4 skim milk, 1/4 fat, 1 slider, 7 opt cal.

243 cal, 7g fat, 4g protein, 41g carbo, 306mg sodium, 79mg calcium, 1g fiber

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


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2/1/11 10:00 P

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Chocolate Covered Cherryy Pudding Serves 6
From: Arthritis H E Cookbook and
KWQC 1996 H E recipes

1 (4 serv. pkg.) Jello s/f instant chocolate fudge pudding mix
2/3 cup Carnation n/f dry milk powder
2 cups (one 16 oz can) tart red cherries, packed in water, drained AND 1/2 cup liquid reserved
1/2 cup water
3/4 cup Cool Whip Free
3/4 cup Yoplait plain f/f yogurt
1 tsp. brandy extract

In a large bowl, combne dry pudding mix and dry milk powder. Add reserved cherry liquid and water. Mix well using a wire whisk. Blend in Cool Whip Free, yogurt and brandy extract. Add cherries. Mix gently to combine. Evenly spoon mixture into 6 dessert dishes. Refrig. for at least 15 min.

Each serving equals:
HE: 2/3 fruit, 1/2 skim milk, 1/2 slider, 3 opt calories

109 cal, 1g fat, 5g protein, 20g carbo, 288mg sodium, 157mg calcium, 1g fiber

Diabetic: 1 fruit, 1/2 skim milk or 1 starch/carbo, 1/2 skim milk




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2/1/11 6:02 P

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Black Tie Chocolate Cheesecake serves 8
From: Cancer Recovery cookbook

3/4 all purpost flour
2 tabl. unsweetened cocoa
1/2 cup pourable Sugar Twin
1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 cup Dannon plain f/f yogurt
3 tabl. Kraft f/f mayonnaise
2 1/2 cups water (divided)
1 tsp. vanilla extract
1 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg Jello s/f instant chocolate fudge pudding mix
1 1/3 cup Carnation n/f dry milk powder
3/4 cup Cool Whip Free (divided)
1 (4 serv) pkg Jello s/f instant white chocolate pudding mix
2 tabl. (1/2 oz) mini choco. chips

Preheat oven to 350 degrees. spray a 10 inch deep pie plate with butter flavored cooking spray. In a large bowl, combine flour, cocoa, Sugar Twin, baking powder and baking soda. In a small bowl, combine yogurt, mayonnaise, 1/2 cup water and vanilla extract. Add yogurt mixture to flour mixture. Mix gently just to combine. Spread batter into prepared pie plate. Bake 8 - 10 min. or unti a toothpick inserted in center comes out clean. (Surface will not be smooth) Place pie plate on a wire rack and allow to cool for 15 min. After crust has cooled. in a large bowl, stir cream cheese with a spoon until soft. Add dry choco. fudge pudding mix, 2/3 cup dry milk powder and 1 cup of water. Mix well using a wire whisk. blend in 1/4 cup Cool Whip Free.
Spread mixture evenly over cooled crush. Refrigerate while preparing topping. In a medium bowl, combine dry white chocolate pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in remaining 1/2 cup Cool Whip Free. Spread topping mixture evenly over choco. layer. Evenly sprinkle choco. mini chips over top. Refrig. for at least 1 hour. Cut into 8 pieces.

Each serving equals:
HE: 1/2 skim milk, 1/2 bread, 1/2 protein, 3/4 slider, 12 opt calories

157 cal, 1g fat, 10g protein, 27g carbo, 583mg sodium, 160mg calcium, 1g fiber

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


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2/1/11 1:04 P

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Simply Superb Banana Cream Pie
Source: "Healthy Exchanges Cookbook, page 203" By JoAnna M. Lund

2 cups sliced banana -- (2 medium)
1 (6 oz) Keebler chocolate-flavored pie crust
1 package Jell-O sugar-free inst. banana pudding mix -- (4 serving)
2/3 cup nonfat dry milk powder
1 1/3 cups water
1 cup Cool Whip Lite
1 tablespoon chocolate syrup

1. Layer bananas on bottom of piecrust. In medium bowl, combine dry pudding mix and dry milk powder. Add water. Mix well, using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Pour mixture over bananas. Refrigerate for about 15 minutes, until set. Spread remaining 3/4 cup Cool Whip evenly over filling. Drizzle chocolate syrup over top. Refrigerate until ready to serve.
Serves 8. Serving size (1 slice)

According to the cookbook:
Per serving: 200 Cal, 6g Fat, 4g Pro, 32g Carb, 298mg Sod, 1g Fib

Healthy Exchanges: 1/2 Bread, 1/2 Fruit, 1/4 Skim Milk, 1 Slider, 4 Opt. Cal.

Diabetic: 1 Starch, 1 Fat, 1 Fruit

4 Points per serving



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2/1/11 12:50 P

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"... When asked to be a part of the bowling festivities for all of you lady bowlers coming to town, I quickly said, "Yes!" ... So, I'll whip up a tasty new pie to share just with those bowlers who come to DeWitt, and dine in Jo's kitchen Cafe and see for themselves what Healthy Exchanges are all about. ..."*
* excerpt from Desserts Up Your Alley!


Lucky Strike Banana Cream Pie
from Desserts Up Your Alley! p.4

2 cups (2 medium) diced bananas
1 (6 oz) Keebler shortbread piecrust
1 (4 serving) pkg Jello sugar free instant banana cream pudding mix
2/3 cup Carnation dry milk powder
1 1/4 cups water
1 tsp almond extract -divided
1 cup cool whip lite -divided
2 Tbsp (1/2 oz) chopped almonds
4 maraschino cherries, halved


Place diced bananas in piecrust. In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/2 teaspoon almond extract and 1/4 cup Cool Whip lite. Spread pudding mixture evenly over banana mixture. Refrigerate while preparing topping. In a small bowl, combine remaining 3/4 cup Cool Whip lite and remaining 1/2 teaspoon almond extract. Spread topping mixture evenly over filling. Evenly sprinkle almonds over top and garnish with cherry halves. Refrigerate for at least 1 hour. Cut into 8 servings.

Hint: to prevent bananas from turning brown, mix 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Serves 8 - Each serving equals:
HE: 1 fr, 1/2 br, 1/2 sm, 1 slider, 14 oc
215 calories, 7g fat, 4 protein, 34g carbohydrate, 321mg sodium, 76mg calcium, 1g fiber
DIABETIC: 1 1/2 starch, 1 fat, 1/2 fruit


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2/1/11 12:48 P

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I made this the other night and it was perfect for a nice, light Summer dessert. we rated it 4.5 out of 5.


Graham Cracker Caribbean Dessert -from 30 Meals, 30 minutes p. 93

serves 8 (3/4 cup) freezer friendly

1 (4-serving) pkg Jello SF instant banana pudding mix
1 cup Nonfat dry milk powder -divided
1 cup (one 8-oz can) crushed pineapple, in fruit juice, drained, and 1/4 cup liquid reserved
1 1/4 cups water
3/4 cup Yoplait plain FF yogurt
1 tsp coconut extract
2 Tbsp splenda
3/4 cup Cool whip lite
1 cup (one 11-oz) can mandarin oranges,rinsed and drained
12 (2 1/2-inch) graham crackers, broken into pieces.


In a large bowl, combine dry pudding mix and 2/3 cup dry milk powder. Add reserved pineapple liquid and water to dry pudding mixture. Mix well using a wire whisk. In a small bowl, combine yogurt and remaining 1/3 cup dry milk powder. Stir in coconut extract, splenda, and cool whip lite. Add yogurt mixture to pudding mixture. Mix gently to combine. Fold in pineapple, mandarin oranges, and graham cracker pieces. Cover and refrigerate for a least 15 minutes. Gently stir again just before serving.

Hint: if not serving for at least 30 minutes, gently stir graham cracker pieces in when serving.

Each serving equals:
HE: 1/2 sm, 1/2 fr, 1/2 br, 1/4 slider, 9 oc

146 calories, 2g fat, 5g protein. 27g carbohydrate, 318mg sodium, 0g fiber

Diabetic:
1 starch. 1/2 skim milk, 1/2 fruit or 2 carbohydrate


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2/1/11 12:39 P

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Lemon Rice Pudding
serves 6 (3/4 cup)
From: HELP

1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 (4 serv) pkg. Jello s/f lemon gelatin
2/3 cup Carnation n/f dry milk powder
1 3/4 cups water
1/2 cup Cool Whip Lite
3 cups cooked rice

In a large bowl, combine dry pudding mix, dry gelatin, and dry milk powder. Add water. Mix well using a wire whisk. Blend in Cool Whip Lite. Add cooked rice, mixing gently to combine. Evenly spoon mixture into 6 dessert dishes. Refrigerate at least 10 min.

Each serving equals:
HE: 1 bread, 1/3 skim milk, 1/4 slider, 13 opt calories

137 cal, 1g fat, 5g protein, 27g carbo, 253mg sodium, 1g fiber

Diabetic: 2 starch

HINT: 2 1/4 cups dry rice usually makes 3 cups cooked


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