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ANNINSD Posts: 5,878
2/13/11 2:09 P

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BANANA SPLIT DESSERT PIZZA

Creating scrumptious new "banana split" desserts is an annual occasion with me - I come up with at least a couple new ones every year! These man-pleasing and kid-pleasing favorites are almost as much fun to prepare as they are to eat. When you're planning a birthday or anniversary party and you want a show-stopping presentation, look no further than this dazzler!
Serves 12
1 (8-serving) package Pillsbury Reduced Fat Crescent Rolls
1 (8-ounce) package Philadelphia fat-free cream cheese
2 teaspoons coconut extract *
1/4 cup Splenda Granular *
2 cups (2 medium) finely chopped bananas
1 cup finely chopped fresh strawberries
2 (4-serving) packages JELL-O sugar-free instant banana pudding mix
1 2/3 cups Carnation Nonfat Dry Milk Powder *
2 (8-ounce) cans crushed pineapple, packed in fruit juice, undrained
1 cup water
3/4 cup Dannon plain fat-free yogurt
1 1/2 cups Cool Whip Free
3 tablespoons (3/4 ounce) chopped pecans
3 tablespoons flaked coconut
2 tablespoons (1/2 ounce) mini chocolate chips
3 maraschino cherries, cut into 4 pieces
Preheat oven to 425 degrees. Pat rolls into an ungreased 10-by-15-inch rimmed baking sheet. Gently press dough to cover bottom of pan, being sure to seal perforations. Bake for 6 to 8 minutes or until golden brown. Place baking sheet on a wire rack and allow to cool. In a small bowl, stir cream cheese with a sturdy spoon until soft. Stir in 1 teaspoon coconut extract and 2 tablespoons Splenda. Spread mixture evenly over cooled crust. Evenly sprinkle bananas and strawberries over cream cheese mixture. In a medium bowl, combine dry pudding mixes and 1 1/3 cups dry milk powder. Add undrained pineapple and water. Mix well using a wire whisk. Spread pudding mixture evenly over bananas. Refrigerate for at least 30 minutes. In a medium bowl, combine yogurt and remaining 1/3 cup dry milk powder. Add remaining 1 teaspoon coconut extract and remaining 2 tablespoons Splenda. Blend in Cool Whip Free. Spread topping mixture evenly over set pudding layer. Evenly sprinkle pecans, coconut, and chocolate chips over top. Garnish with maraschino cherry pieces. Refrigerate for at least 30 minutes. Cut into 12 servings.
HINTS: 1. DO NOT use inexpensive rolls as they don't cover the pan properly.
2. To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 3/4 Fruit, 2/3 Bread, 1/2 Fat Free Milk, 1/3 Protein, 1/4 Fat, 1/4 Slider, 19 Optional Calories
233 Calories, 5 gm Fat, 9 gm Protein, 38 gm Carbohydrate, 565 mg Sodium,
154 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 1/2 Starch/Carbohydrate, 1 Fruit, 1/2 Fat

Ann in San Diego


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2/13/11 2:07 P

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BANANA RAISIN CUSTARD

Remember when you were sick in bed and your mom or grandma served you custard, so smooth and creamy that you found you had an appetite after all? This is a dessert worth taking to your bed for, but luckily you don't have to - you can just stir it up anytime and enjoy it with YOUR kids!
Serves 4
1 cup (1 medium) diced banana
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 3/4 cups water
1/4 cup raisins
1 teaspoon vanilla extract
1/4 cup Cool Whip Lite
Dash ground cinnamon
Evenly divide banana between 4 custard cups. In a medium saucepan, combine dry pudding mix, dry milk powder, and water. Add raisins. Mix well to combine. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in vanilla extract. Evenly spoon hot pudding mixture into custard cups. Refrigerate for at least 2 hours. When serving, top each with 1 tablespoon Cool Whip Lite and a light sprinkle of cinnamon.
HINT: To prevent banana from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 Fruit, 1/2 Fat Free Milk, 1/4 Slider, 15 Optional Calories
145 Calories, 1 gm Fat, 5 gm Protein, 29 gm Carbohydrate, 394 mg Sodium,
157 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Fruit, 1 Starch/Carbohydrate or 1 Fruit, 1/2 Fat Free Milk, 1/2 Starch/Carbohydrate



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ANNINSD Posts: 5,878
2/12/11 9:57 P

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Apple Dumpling Dessert
Serving Size : 0 Preparation Time :0:00

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can Pillsbury refrigerated buttermilk biscuits -- (7.5 oz)
2 cups cored -- (4 small) unpeeled,
and thinly sliced cooking apples
2/3 cup Carnation nonfat dry milk powder
1/2 cup water
1/4 cup brown sugar twin
1/4 cup pourable Sugar Twin or Splenda
1/2 cup Cary's Reduced Calorie Maple Syrup
2 Tablespoons reduced calorie margarine


Preheat oven to 375 degrees. Spray an 8 by 8 inch baking dish with
butter-flavored cooking spray. Separate biscuits and place in prepared baking
dish. Layer apple slices evenly over biscuits. In a small saucepan, combine
dry milk powder and water. Add Brown Sugar Twin, Sugar Twin, maple syrup,
and margarine. Cook over medium heat until mixture starts to boil, stirring
constantly. Pour hot syrup mixture over apples. Bake for 35 to 45 minutes or until
apples are tender and biscuits are done in the center. Serve warm.

Hint: Good topped with 1 Tablespoon Cool whip Lite or 1/4 cup Wells Blue Bunny
sugar free and fat free vanilla icecream, but don't forget to count the few additional
calories.

Makes 6 servings
Each serving equals:
HE 1-1/4 Bread; 2/3 Fruit; 1/2 Fat; 1/3 Skim Milk; 1/4 Slider; 1 Optional calorie
154 Calories; 2 gm Fat; 5 gm Protein; 29 gm Carbohydrate; 408 mg Sodium;
95 mg Calcium; 2 gm Fiber

Diabetic: 1 Starch/Carbohydrate; 1 Fruit; 1/2 Fat


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

Per Serving (excluding unknown items): 0 Calories; 0g Fat
(0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber;
0mg Cholesterol; 4mg Sodium. Exchanges: .

NOTES : 3 WW Points
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

From Desset Every Night cookbook

Ann in San Diego


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2/12/11 9:54 P

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GRILLED BANANA SMORES
JOANNA LUND Let's Have a Cookout p.53

12 (2-1/2 inch) graham cracker squares, made into coarse crumbs
3 cups (3 medium) sliced bananas
1/4 cup (1 ounce) mini chocolate chips
1/2 cup (1 ounce) miniature marshmallows

Cut 6 (18-inch) pieces of heavy duty aluminum foil. Evenly layer graham cracker pieces and bananas in center of each piece of foil. Sprinkle chocolate chips and marshmallows evenly over top. Wrap and double seal each bundle. Cook over a low grill for 2 to 3 minutes, turning once.

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

Serves 6 - Each serving equals:

HE: 1 Fruit, 2/3 Bread, 1/4 Slider, 13 Optional Calories

138 Calories, 2 gm Fat, 1 gm Protein, 29 gm Carbohydrate, 48 mg Sodium, 6 mg Calcium, 2 gm Fiber

DIABETIC: 1 Fruit, 1 Starch/Carbohydrate


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2/12/11 9:50 P

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Banana Shortcakes with Peanut Butter Cream
________________________________________
__

3/4 cup Bisquick Reduced Fat Baking Mix
2 tablespoons pourable Sugar Twin
2 tablespoons Land O Lakes fat-free sour cream
1/4 cup water
1 (4-serving) package Jello sugar-free instant vanilla pudding mix
1 1/3 cups skim milk
1/2 cup Cool Whip Free
1 teaspoon vanilla extract
2 tablespoons Peter Pan reduced-fat peanut butter
2 cups (2 medium) sliced bananas
1 tablespoon + 1 teaspoon (1/3 ounce) chopped dry-roasted peanuts

Preheat oven to 425 degrees. Spray a baking sheet with butter-flavored cooking spray. In a large
bowl, combine baking mix and Sugar Twin. Add sour cream and water. Mix well to combine. Drop
batter by tablespoonful onto prepared baking sheet to form 4 shortcakes. Bake for 6 to 8 minutes or
until golden brown. Place baking sheet on a wire rack and allow to cool for at least 5 minutes.
Meanwhile, in a medium bowl, combine dry pudding mix and skim milk. Mix well using a wire
whisk. Blend in Cool Whip Free and vanilla extract. Add peanut butter. Mix well to combine. For
each serving, place 1 shortcake on a dessert dish, sprinkle 1/2 cup bananas over shortcake, spoon
about 1/3 cup sauce mixture over bananas, and sprinkle 1 teaspoon of peanuts over top.

Serves 4 - Each serving equals:
HE: 1 Br, 1 Fr, 1/2 Pr, 1/2 Fa,1/3 SM, 1/2 Sl, 11 OC
258 Calories, 6 gm Fa, 7 gm Pr, 4 gm Ca, 653 mg So, 51 mg Cl, 2 gm Fi
DIABETIC: 2 St/Ca, 1 Fr, 1/2 Fa
HINT: To prevent bananas from turning brown, mix with 1 tespoon lemon uice or sprinkle with Fruit
Fresh


I bet PB2 the powdered peanut butter would work great in this recipe (Ann)

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ANNINSD Posts: 5,878
2/12/11 4:30 P

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PEANUT BUSTER PIZZA DESSERT
SERVES 12, MARCH, 1997 NEWSLETTER
PAGE 8, NOT FREEZABLE
**********************************

3/4 cup all purpose flour
1/2 cup + 2 tablespoons sugar twin or Splenda
1/4 cup unsweetened cocoa
1 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup Yoplait plain f/f yogurt
1/4 cup Kraft f/f mayonnaise
3/4 cup water
1 tablespoon vanilla extract
1 ( 8 ounce ) package Philadelphia f/f cream cheese
1/2 cup peter pan reduced fat peanut butter
2 tablespoons skim milk
2 tablespoons Hershey's lite chocolate syrup
2 tablespoons ( 1/2 ounce ) chopped dry roasted peanuts
2 tablespoons ( 1/2 ounce ) mini chocolate chips


Preheat oven to 350. Spray a 12 inch pizza pan with butter flavored cooking spray.

In a large bowl, combine flour, 1/2 cup sugar twin, cocoa, baking powder, and baking soda.

In a small bowl, combine yogurt, mayonnaise, water and 2 teaspoons vanilla extract. Add yogurt mixture to flour mixture. Mix gently just to combine. Spread mixture into prepared pizza pan.

Bake for 15 minutes or until "CRUST" tests done in center. Place pan on a wire rack and allow to cool for 10 minutes.

Meanwhile, In a large bowl, stir cream cheese with a spoon until soft. Add peanut butter, remaining 2 tablespoons sugar twin, remaining 1 teaspoon vanilla extract, and skim milk. Mix well to combine.

Spread mixture evenly over partially cooled crust. Drizzle chocolate syrup evenly over peanut butter mixture. Evenly sprinkle peanuts and chocolate chips over top. Cut into 12 servings.


EACH SERVING EQUALS: HE: 1 PR...3/4 FA...1/3 BR...1/4 SL...12 OC

141 CALORIES...5 GM FA...7 GM PR...17 GM CA...309 MG SO...43 MG CL...2 GM FI

DIABETIC: 1 FA...1 ST/CA...1/2 MT


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2/12/11 4:23 P

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Chocolate Christmas Pizza
December 2001 Healthy Exchanges Newsletter

1/2 c. reduced calorie margarine
3/4 c. granular splenda
1 egg or equivalent in egg substitute
2 t. vanilla extract *
1 cup all purpose flour
3/4 cup quick oats
1/2 t. baking soda
1/4 t. salt
1/2 c. mini chocolate chips *
1 (4 serving) pkg. jello sugar free instant chocolate pudding mix
2/3 c. carnation nonfat dry milk powder
1 c. water
3/4 c.p dannon plain fat free yogurt
1 1/4 cups cool whip free
6 maraschino cherries, halved

Preheat oven to 350 degrees. Spray a 13 inch round pizza pan with butter flavored
cooking spray. In a large bowl, cream margarine & splenda. Stir in egg & 1 teaspoon
vanilla extract. Add flour, oats, baking soda, & salt. Mix well to combine. Fold in 6
tablespoons chocolate chips. Shape dough into a ball & place in a center of prepared
pizza pan. Evenly pat dough into an 11 inch circle. Bake for 14 to 16 minutes, or until
light golden brown. Place pizza pan on a wire rack & allow to cool completely. In a
medium bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a
wire whisk. Blend in yogurt, 1/4 cup Cool Whip free, and remaining 1 teaspoon vanilla
extract. Evenly spread mixture over cooled pizza crust. Refrigerate for 10 minutes.
Carefully spread remaining 1 cup Cool Whip Free over set filling. Evenly sprinkle
remaining 2 tablesppoons chocolate chips over top and garnish with cerry halfves.
Refrigerate for at least 30 minutes. Cut into 12 wedges.

Serves: 12 - each serving equals:
HE: 1 Fa, 2/3 Br, 1/4 SM, 1/2 Sl, 15 OC
182 calories, 6 g Fa, 5 g Pr, 27 g Ca, 345 mg So., 91 mg Cl, l g Fi
DIABETIC: 1 1/2 St/Ca, 1 Fa

WW POINTS: 4



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2/12/11 3:49 P

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Lime Angel Squares
From: anninsd Email:
Date: Sunday, January 11, 2004 (3:14:50 PM AZ)
This recipe is from Taste of Homes Light and Tasty Magazine. I made it
yesterday and it is very good. You could even lighten it more by using
Splenda and I think f/f cream cheese would work. I made a boxed angel
food cake mix and cut it in half. Froze half for later use. I also
used f/f Cool Whip

Luscious Lime Angel Square

1 pkg. (3 oz) sugar free lime gelatin
1 c. boiling water
1 prepared angel food cake (8 inches) cut into 1 inch cubes
1 pkg (8 oz) reduced fat cream cheese, cubed
1/2 c. sugar
2 tsp. lemon juice
1 1/2 tsp. grated lemon peel
1 carton (8 oz) reduced fat whipped topping, thawed - divided

In a bowl dissolve gelatin in boiling water. Refrigerate until mixture
just begins to thicken, about 35 min. Place cake cubes in a 9 x 13"
dish coated with nonstick cooking spray. Set aside.

In a small mixing bowl, beat cream cheese until smooth. Beat in sugar,
lemon juice and peel. Add gelatin mixture, beating until combined.
fold in 1 1/2 c. whipped topping. Spread over cake, covering
completely. Refrigerate for at least 2 hours or until firm. Cut into
squares: top with remaining whipped topping.

Yield 15 servings

One piece equals 139 cal, 4 g fat, 8 mg chol, 145 mg sod, 21 g carb,
trace fiber, 3 g protein.

Diabetic Exchanges: 1 1/2 starch, 1 fat

WW 3 pts.


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2/12/11 3:43 P

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LAYERED CHERRY RICE DESSERT

1 (4-serving) pkg JELL-O sugar-free cherry gelatin
1 (4-serving) pkg JELL-O sugar-free vanilla cook-and-serve
pudding mix
1 (16-ounce) can tart red cherries, packed in water, drained
and 1/2 cup liquid reserved
1 3/4 cups water*
1 (8-ounce) pkg Philadelphia fat-free cream cheese?
3 cups cold cooked rice
1/4 cup (1 ounce) chopped pecans
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 teaspoon coconut extract
3/4 cup Dannon plain fat-free yogurt
1 1/2 cups Cool Whip Free*
1/4 cup flaked coconut

Spray a 9-by-13-inch cake pan with butter-flavored cooking spray.
In a medium saucepan, combine dry gelatin, dry cook-and-serve
pudding, reserved cherry liquid, and 3/4 cup water. Stir in cherries.
Cook over medium heat until mixture thickens and starts to boil,
stirring often, being careful not to crush the cherries. Place saucepan
on a wire rack to cool. Meanwhile, in a large bowl, stir 1/3 cup
cream cheese with a sturdy spoon until soft. Stir in rice and pecans.
Spread mixture into prepared cake pan to form a crust. Refrigerate
for 15 minutes. Spoon cooled cherry mixture evenly over chilled
rice crust. Refrigerate while preparing next layer. In a large bowl,
stir remaining 2/3 cup cream cheese with a sturdy spoon until soft.
Add dry instant pudding, dry milk powder, and remaining 1 cup
water. Mix well to combine, using a wire whisk. Blend in coconut
extract, yogurt, and 1/4 cup Cool Whip Free. Spread pudding
mixture evenly over cherry layer. Evenly spread remaining 1 1/4
cups Cool Whip Free over pudding layer. Sprinkle coconut evenly
over top. Refrigerate for at least 1 hour. Cut into 12 servings.

Serves 12 - Each serving equals: ?

HE: 1/2 Br, 1/3 Pr, 1/3 Fr, 1/3 Fa, 1/4 SM, 1/4 Sl, 18 OC

146 Calories, 2g Fa, 7g Pr, 25g Ca, 287mg So, 146mg Cl, 1g Fi

DIABETIC: 1 1/2 St/Ca, 1/2 Fa

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

The rice becomes the delightful surprise crust in this cream dessert.

Healthy Exchanges Newsletter Jan 2002



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2/12/11 3:42 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:
"Dessert Every Night!, p. 99" by JoAnna Lund



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2/11/11 10:24 P

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Black Forest Dessert Pizza
Joanna Lund
KWQC-TV6 12/26/2005


1/4 cup I Can't Believe It's Not Butter Light Margarine
1 egg or equivalent in egg substitute
1/2 cup fat-free milk
3/4 cup cake flour
1/2 cup Splenda Granular
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
2 (20-ounce) cans Lucky Leaf No Sugar Added Cherry Pie Filling
2 tablespoons mini chocolate chips
1/4 cup chopped walnuts
1 cup Cool Whip Lite

Preheat oven to 350 degrees. Spray a 12-inch round pizza pan with butter-flavored cooking spray. In a large bowl, combine margarine and egg. Stir in milk. Add flour, Splenda, cocoa, baking powder, and baking soda. Mix gently just to combine. Evenly spread batter into prepared pizza pan. Bake for 13 to 15 minutes or until "crust" tests done in center. Place pan on a wire rack and let set for 10 minutes. Evenly spread cherry pie filling over crust. Evenly sprinkle chocolate chips and walnuts over top. Drop Cool Whip Lite by large spoonfuls to form 8 mounds. Refrigerate for at least 30 minutes. Cut into 8 wedges.

Serves 8 - Each serving equals:
HE: 1 Fruit, 1 Fat, 1/2 Bread, 1/4 Protein, 1/2 Slider,
5 Optional Calories
178 Calories, 6 gm Fat, 3 gm Protein, 28 gm Carbohyrdrate,
205 mg Sodium, 44 mg Calcium, 3 gm Fiber
Diabetic Exchanges: 1 Fruit, 1 Fat, 1 Starch/Carbohydrate

From 9/2001 newsletter

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2/11/11 10:22 P

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Lemon Fruit Ambrosia
(Joanna Lund)
KWQC-TV6 08/18/1997


3/4 cup Yoplait plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1 (4-serving) package JELL-O sugar-free lemon gelatin
3/4 cup Cool Whip Free
1/2 cup (1 ounce) miniature marshmallows
2 cups sliced fresh strawberries
1 1/2 cups fresh blueberries

In a large bowl, combine yogurt and dry milk powder. Stir in dry gelatin. Add Cool Whip Free and marshmallows. Mix gently to combine. Fold in strawberries and blueberries. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 6 (2/3 cup) - Each serving equals:
HE: 2/3 Fruit, 1/3 Skim Milk, 1/4 Slider, 15 Optional Calories
96 Calories, 0 gm Fat, 4 gm Protein, 20 gm Carbohydrate
87 mg Sodium, 112 mg Calcium, 2 gm Fiber

DIABETIC: 1 Fruit, 1/2 Skim Milk

From 7/1996 newsletter

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2/11/11 6:00 P

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Orange Chocolate Pizza Dessert
Healthy Exchanges
KWQC-TV6 05/21/2007


1 (8-ounce can Pillsbury Reduced Fat Crescent Rolls
1 cup orange marmalade spreadable fruit
1 tablespoon Diet Mountain Dew
6 tablespoons mini chocolate chips
1/4 cup chopped pecans

Preheat oven to 375 degrees. Spray a rimmed 9-by-13-inch baking sheet with butter-flavored cooking spray. Unroll crescent rolls and carefully pat into prepared baking sheet, being sure to seal perforations. Bake for 5 minutes or until crust is light golden brown. In a small bowl, combine spreadable fruit and Diet Mountain Dew. Mix well until spreadable fruit is of spreading consistency. Spread mixture evenly over partially baked crust. Sprinkle chocolate chips and pecans evenly over top. Continue baking for 6 to 8 minutes or until crust is golden brown. Place baking sheet on a wire rack and allow to cool completely. Cut into 8 servings.

HINT: Raspberry, peach, or apricot spreadable fruit is also good on this dessert pizza.

Each serving equals:

HE: 1 1/2 Fruit, 1 Bread, 1/2 Fat, 1/4 Slider, 8 Optional Calories
233 Calories, 9 gm Fat, 3 gm Protein, 35 gm Carbohydrate, 233 mg Sodium, 4 mg Calcium, 1 gm Fiber

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



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2/11/11 12:46 P

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CaramelApple Delite.

I make this a lot.

1 package butterscotch pudding
1 cup plus 2 tablespoons plain fat free yogurt
2 small red delicious apples, cored and finely chopped.
1 cup crushed pineapple in its own juice, undrained
2 ounces peanuts chopped 1/2 cup)
1 ounce miniture marshmallows (1/2 cup)
3/4 cup reduced calories whipped topping (8 cal per tablespoon

In medium bowl combine pudding mix, yogurt, apples and pineapple with juice. Add peanuts, marshmallows, and
whipped topping. Mix gently to combine. Cover and chil util ready to serve

HE: 2/3 fr, 2/3 fat, 1/3 prot, 1/2 slider, 9 OC, 1/4 SM
190 cal, 6 grm fat, 5 grm prot, 29 grm carb, 258 mg sod
Diabetic: 1 fr, 1 fa , 1 st



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2/5/11 2:39 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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2/5/11 2:37 P

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Luscious Lime Chiffon Pie serves 8
From: Fast, Cheap and Easy

1 cup Diet Mountain Dew or water
1/4 of a lime, with skin and seeds, cut into chunks
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 (4 serv) pkg. Jello s/f lime gelatin
2/3 cup Carnation n/f dry milk powder
1 1/2 cups 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 lime chunks. Cover and process on BLEND for 60 seconds or until lime pieces almost disappear. Set aside. In a large bowl, combine dry pudding mix, dry gelatin and dry milk powder. Add blended lime mixture and yogurt. Mix well using a wire whisk. Blend in 1/4 cups Cool whip Lite. Spread pudding mixture int piecrust. Refrigerate for 5 min. Drop remaining Cool whip Lite by tablespoon to form 8 mounds. Refrigerate for at least 30 min. Cut into 8 servings.

Each serving equals:
HE: 1/2 skim milk, 1/2 bread, 1 slider, 7 opt calories

177 cal, 5g fat, 6g protein, 27g carbo, 353mg sodium, 154mg calcium, 1g fiber

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


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2/5/11 1:28 P

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Apple Graham Cracker Pudding
Serves 6

12 (2 1/2") graham cracker squares*
3 cups(6 small) cored, peeled, and sliced cooking apples
1/4 cup granular Splenda
1/2 tsp. Jo's apple pie spice (or any)
1- (12-fluid oz) can Carnation Evaporated Fat free Milk

Preheat oven to 350 degrees. Spray an 8 X 8-inch baking dish with butter-flavored spray. Crumple 6 of the graham
crackers on the bottom of the prepared dish. Cover with half the apple slices. Sprinkle 2 T. Splenda and 1/4 tsp.
apple pie spice evenly over apples. Crumble remaining crackers over apples. Place remaining apple slices on top
of crumbs and sprinkle 2 T. Splenda and 1/4 tsp. apple pie spice over apples. Pour evaporated milk over top. Bake
for 35-40 minutes or until apples are done. Place baking dish on rack and let set for at least 5 minutes. Divide into
6 servings.

HE: 1 fruit, 3/4 bread, 1/2 skim milk, 4 OC calories
138 calories, 2 gm fat, 4 gm protein, 26 gm carbohydrate, 127 mg sodium, 160 mg calcium, 2 gram fiber
DIABETIC: 1 fruit, 1/2 starch, 1/2 skim milk

August 2002 Newsletter, page 12


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Ambrosia Pudding

Recipe By :JoAnna Lund
Serving Size : 4

1 package Jello sugar-free instant vanilla pudding
mix -- 4 serving size
2/3 cup nonfat dry milk powder
1 cup crushed pineapple in juice -- one 8-ounce can undrained
1/2 cup orange juice -- unsweetened
1/2 cup Cool Whip Free
1 teaspoon coconut extract
2 Tablespoons graham cracker crumbs -- or 2 squares crushed
2 Tablespoons flaked coconut

In a large bowl, combine dry pudding mix, dry milk, undrained pineapple, and orange
juice. Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract. Evenly
spoon mixture into 4 dessert dishes. In a small bowl, combine graham cracker crumbs
and coconut. Sprinkle about 1 T. crumb mix over top of each. Refrigerate for at least 15
minutes.

Source:
"Cooking Healthy with the Kids in Mind page 224"

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

NOTES : EACH SERVING:
HE: 3/4 fruit, 1/2 skim milk, 1/2 slider, 16 opt. cal.
157 calories, 1 gm fat, 5 gm protein, 32 gm carbohydrate, 426 mg sodium, 150 mg
calcium, 1 gm fiber
Diabtetic: 1 fruit, 1/2 skim milk, 1/2 starch


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Almost Sinless Sundae Pie

1(4 serving)pkg. Jell-O SF chocolate cook&serve pudding
2/3 cup Carnation nonfat dry milk powder
1 cup water
1 teaspoon vanilla extract
1/2 cup(1 ounce) mini marshmellows
1(6ounce) Keebler butter-flavored piecrust
2 cups FF and SF vanilla ice cream, slightly softened
2 tablespoons (1/2 ounce) chopped pecans
1/2 cup cool whip lite
4 maraschino cherries, halved

In a medium saucepan, combine dry pudding mix and dry milk powder. Add water. Mix well to combine. Cook over
medium heat stirring constantly until mixture thickens and comes to a boil. Remove from heat. Stir in vanilla extract
and marshmellows. Mix well until mixture is smooth. Cool 10 minutes. Spoon ice cream into piecrust. Drizzle
chocolate mixture evenly over the ice cream. Sprinkle pecans over top. Evenly drop Cool Whip Lite by 1 tablespoon
to form 8 mounds. Place 1.2 cherry in center of each mound. Freeze til firm, at least 4 hours. Let set at room
temperature at least 15 minutes before serving. Cut into 8 pieces.

HE 1/2 Bread, 1/4 Skim Milk, 1/4 Fat, 1 1/4 slider,7 optional calories

215 Calories, 7g fat, 5 gm protein, 33 gm Carb,308 mg Sodium, 1 gm Fiber

Diabetic 2 starch, 1 fat


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Acapulco Gold Pudding *****
Recipe By :JoAnna Lund "Jan 1992 NL"
Serving Size : 4

1 (4 serving) pkg. sugar-free instant vanilla pudding
1 cup crushed pineapple, packed in its own juuice, undrained
1 cup plain low fat yogurt
1 oz. sliced almonds
2 Tablespoons shredded coconut
Sugar substitute to equal 2 teaspoons sugar
4 Tablespoons reduced calorie whipped topping (8 calories per Tablespoon)
Cinnamon

In medium bowl, using a wire whisk, combine pudding ix, pineapple with juice and yogurt.
Add almonds, coconut and sugar substitute. Blend well. Spoon into 4 dessert dishes.
Sprinkle dash of cinnamon on top of each. Chill until ready to serve. Just before serving,
top each with 1 Tablespoon whipped topping.

Serves 4

Each serving equals:
Per Serving (excluding unknown items): 186 Calories; 5g Fat (28.1% calories from fat);
5g Protein; 22g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 469mg Sodium.


Exchanges: 1/2 Fruit; 1/2 Fat; 1/2 Protein; 1/4 Milk; 34 optional calories



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MUD PUDDING

Did your kids ever try to taste a real mud pie when they were little? I bet
you still smile at the memory of those disappointed faces. Well, this creamy
treat looks more than a little like the real thing, but it tastes oh so much
better!! JoAnna Lund Serves 6

1 (4-serving) package Jell-O sugar-free Instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Yoplait plain fat-free yogurt
3/4 cup Cool Whip Free
18 (2 1/2-inch) Nabisco chocolate graham cracker squares, made into crumbs

In a large bowl, combine dry pudding mix. dry milk powder, and water. Mix
well using a wire whisk. Blend in yogurt and Cool Whip Free. Reserve 6
tablespoons chocolate graham cracker crumbs. Stir remaining crumbs into
pudding mixture. Evenly spoon mixture into 6 dessert dishes and top each
with 1 tablespoon cracker crumbs. Refrigerate for at least 15 minutes.

Hint: A self-seal sandwich bag works great for crushing graham crackers.

Each serving equals:
HE: 1 Bread, 1/2 Skim Milk, 1/4 Slider, 12 Optional Calories

117 Calories, 1 gm Fat, 5 gm Protein, 22 gm Carbohydrate, 355 mg Sodium, 148
mg Calcium, 0 gm Fiber

DIABETIC: 1 Starch/Carbohydrate, 1/2 Skim Milk

Recipe found in Cooking Healthy with Kids In Mind by JoAnna M. Lund




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"Mounds" Pudding
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Yoplait plain fat-free yogurt
3/4 cup cool whip free
1 1/2 teaspoons coconut extract
2 tablespoons (1/2 ounce) mini chocolate chips
2 tablespoons Hersheys Lite Chocolate Syrup
2 tablespoons flaked coconut
In a large bowl, combine dry pudding mix, dry milk powder, water, and yogurt. Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract. Stir in chocolate chips. Evenly spoon mixture into 6 dessert dishes. Top each with 1 teaspoon chocolate syrup and 1 teaspoon coconut. Refrigerate for at least 15 minutes.
Serves 6 - Each serving equals:
HE: 1/2 SM, 3/4 Sl, 5 OC
105 Calories, 1 gm Fa, 4 gm Pr, 20 gm Ca, 298 mg So, 151 mg Cl, 0 gm Fi
DIABETIC: 1 1/2 St/Ca or 1 St/Ca, 1/2 SM
2 Points per serving
Source: April, 1997 Newsletter, page 8
Top of Form
Bottom of Form


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Mexican Brownie Pudding Dessert

3/4 c. flour
1 1/4 c. Splenda Granular*
3 tabl. unsweetened cocoa powder*
3/4 tsp. baking soda
1/4 tsp. table salt
1/2 c. Land o Lakes f/f half and half
2 tabl. ICBINB light margarine
1 1/2 tsp. vanilla
3/4 tsp. ground cinnamon
1 c. boilinng water

Pre heat oven 350 degrees Spray 8 x 8 dish with butter flavored cooking spray.

In a med. bowl combine flour, 3/4 c Splenda, 2 tabl. cocoa, baking soda and salt. Add half and half, margarine and vanilla. Mix gently just to combine. Evenly spread batter into baking dish. In same bowl, combine remaining 1 tabl. cocoa, remaining 1/2 c. Splenda and cinnamon. add boiling water. Mix well to combine. Evenly pour mixture over top of batter. Lightly spray top with butter flavored cooking spray.

Bake 40 - 50 min. Divide into 6 servings. Serve warm.

Serves 6 HE 2/3 br, 1/2 fa, 1/4 sl. 15 oc

110 cal, 2g fat, 2 g pr, 21g ca. 322mg so, 34mg cl, 1g fa

Diabetic Exc. 1 st. 1/2 fa
Carb choice 1


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Marshmallow Nut Treasure
by Joanna Lund on WQAD TV

1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding mix

2/3 cup Carnation Nonfat Dry Milk Powder

1 1/2 cups water

1/2 teaspoon vanilla extract

1/2 cup miniature marshmallows

1/4 cup chopped walnuts



In a medium bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in Cool Whip Free and vanilla extract. Gently fold in marshmallows and walnuts. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 15 minutes.

SERVES 4


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Luscious Lassie

3 cups vanilla-flavored custard-style low-fat or nonfat yogurt
1 cup coconut milk (found on drink mix aisle of market)
14 ice cubes
1 cup crushed pineapple
1 ripe banana - peeled, and cut into chunks
1 piece grated fresh ginger root - (1" long)
2 large stem strawberries for garnish

Combine yogurt, coconut milk, ice cubes, pineapple, banana and grated ginger in a blender
and blend until smooth and frothy. Serve in tall glasses and garnish with a large stem
strawberry.

Source: "30 MINUTE MEALS with Rachael Ray

Per Serving (excluding unknown items):
75 Calories; trace Fat (1.1% calories from fat); 1g Protein; 20g Carbohydrate; 1g Dietary Fiber;
0mg Cholesterol; 6mg Sodium. Exchanges: 1 1/2 Fruit.


POSTED REPLIES TO THIS MESSAGE (OLDEST TO NEWEST)
Subject: Re: Luscious Lassie
From: Char/NY Email:
Date: Friday, January 28, 2005 (10:51:37 AM AZ)

Shirley Ann...This does sound luscious. But what size is the serving?


Subject: Re: Luscious Lassie
From: Shirley Ann Email:
Date: Friday, January 28, 2005 (11:47:17 AM AZ)

Sorry Char...the recipe serves 6

Shirley Ann



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Lime Ambrosia Dessert
"Healthy Exchanges Food Newsletter, August 1999, pg. 12"
Serves 8
12 (2 1/2-inch) chocolate graham crackers*
1 (8-ounce) package Philidelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar free instant vanilla pudding mix
1 (4-serving) package JELL-O sugar free lime gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Diet Mountain Dew
1 cup Cool Whip Free
Evenly arrange 9 graham crackers in a 9-x-9-inch cake pan. In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry gelatin, dry milk powder, and Diet Mountain Dew. Mix well using a wire whisk. Blend in Cool Whip Free. Sprad mixture evenly over graham cracker crust. Crush remaning 3 crackers. Evenly spinkle crumbs over top. Cover and refrigerate for at least 2 hours. Cut into 8 servings.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Each serving equals:
HE: 1/2 Brad, 1/2 Protein, 1/4 Skim Milk, 1/4 Slider, 13 Optional Calories
****************************************
*********************
92 Calories, 0gm Fat, 7gm Protein, 16gm Carbohydrate,
377mg Sodium, 155mg Calcium, 0gm Fiber
****************************************
*********************
DIABETIC: 1 Starch, 1/2 Meat



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Lemon Pineapple Sour Cream Pudding{Healthy Exchanges May 2006 Newsletter}

1{4 serving} pkg JELL-O sugar free instant lemon pudding mix
2/3 cup Carnation non-fat Dry Milk Powder
1 cup Diet Mountain Dew
1{8 oz} can crushed pineapple, packed in fruit juice, undrained
1/2 cup Land O Lakes no-fat sour cream

In a large bowl, combine dry pudding mix, dry milk powder, Diet Mountain Dew & the pineapple.Mix well using a wire whisk.
Blend in sour cream.
Evenly spoon mixture into 4 dessert dishes.
Refrigerate for at least 10 minutes.

HINT: if you can't find instant lemon pudding mix, use 1{4 serving size} pkg sugar free vanilla pudding mix and 1{4 serving size}pkg sugar free lemon gelatin.

Serves: 4-Each serving equals:

HE: 1/2 FFM, 1/2 Fr, 1/2 Sl, 15 OC

124 calories, 0 grams fat, 5 grams protein, 26 grams Ca,439 mg S0, 199mg Cl, 1 gram fiber

DIABETIC EXCHANGES:
1/2 FFM, 1/2 Fr, 1/2 St/Ca

Carb Choices: 1 1/2


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Lemon Fluff Salad

1 (4 serving) pkg. jello SF instant vanilla pudding mix
1 (4 serving) pkg. jello SF lemon gelatin
2/3 cup nonfat dry milk powder
1 1/4 cups water
2 cups (one 16 oz. cup) fruit cocktail, packed in fruit juice,
drained (reserve liquid)
3/4 cup cool whip lite
1/2 cup (1 oz.) mini marshmallows

In a medium bowl, combine dry pudding mix, dry gelatin and dry milk
powder. Add water and reserved fruit cocktail liquid to dry pudding
mixture. Mix well using a wire whisk. Blen in cool whip lite, fruit
cocktail and marshmallows. Cover and refrigerate for at least 30
minutes.

Serves 6 (2/3 cup)

Each serving:

HE 2/3 fr, 1/3 SM, 1/2 Sl, 6 OC

120 calories, 1 g fat, 4 g protein, 24 g carb, 296 mg sodium,
0 g fiber

diabetic 1 fruit, 1/2 starch

WW: 2 points per serving

Lin's Notes: This is VERY good, but you need to serve it soon after
it has chilled (not longer than 60 minutes) or it tends to separate.

Source: JoAnna Lund's "Healthy Exchanges Cookbook",
p 110

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Layered Luscious Lemon Dessert
"Healthy Exchanges Food Newsletter July 1999, pg. 11."
Serves 8
12 (2 1/2-inch) graham cracker squares*
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*
2 1/4 cups Diet Mountain Dew*
1 cup Cool Whip Free*
Evenly arrange 9 graham crackers in a 9-by-9-inch cake pan. In a large bowl, combine 1 package dry pudding mix, dry gelatin, 2/3 cup dry milk powder, and 1 1/4 cups Diet Mountain Dew. Mix well using a wire whisk. Blen in a 1/4 cup Cool Whip Free. Carefully spread mixture evenly over graham crackers. Refrigerate while preparing topping. In same bowl, combine remaining package dry pudding mix, remaining 2/3 cup dry milk pwder, and remaining 3/4 cup Diet Mountain Dew. Mix well using a wire whisk. Blend in remaining 3/4 cup Cool Whip Free. Spread topping mixture evenly over filling. Crush remaining 3 graham crackers into fine crumbs. Evenly sprinkle crumbs over top. Cover and refrigerate for at least 2 hours. Cut into 8 servings.
HINT: a self-seal bag works great for crushing graham crackers.
Each serving equals:
HE: 1/2 Skim Milk, 1/2 Bread, 1/2 Slider, 5 Optional Calories
****************************************
*********************
96 Calories, 0gm Fat, 5gm Protein, 19gm Carbohydrate,
296mg Sodium, 139mg Calcium, 0gm Fiber
****************************************
*********************
DIABETIC: 1/2 Skim Milk, 1/2 Starch



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Heavenly Lemon Cream

After you've spent a little admiring those puffy clouds from your lawn chair, it's time for a
dessert as luscious as a sunny summer sky. Hear those angels singing? They've just
dined on this glorious dish.

Serves 4

1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1 (4-serving) package JELL-O sugar-free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Diet Mountain Dew
1/2 cup Land 0 Lakes no-fat sour cream
1/2 cup Cool Whip Free

In a large bowl, combine dry pudding mix, dry gelatin, dry milk powder, and Diet
Mountain Dew. Mix well using a wire whisk. Blend in sour cream and Cool Whip Free.
Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 15 minutes.

Each serving equals:

Healthy Exchanges: 1/2 Fat-Free Milk. 1 Slider. 5 Optional Calories.

104 Calories. 0 gm Fat. 6 gm Protein.
20 gm Carbohydrate. 282 mg Sodium. 170 mg Calcium. 0 gm Fiber.

Diabetic Exchanges: 1 Starch/Carbohydrate. 1/2 Fat-Free Milk.

SOURCE:JoAnna Lund's RV Kitchen


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Imperial White Chocolate Parfait
Serves 4
1 (4 serving) pkg Jell-O sugar-free instant white chocolate pudding mix
2/3 cup nonfat dry milk powder
1 1/2 cups water
1/2 cup Cool Whip Free
1 tsp. coconut extract
2 cups diced bananas (2 medium)
1 T. mini chocolate chips (1/4-oz.)
1 T. flaked coconut

In a medium bowl, combine pudding mix, dry milk, and water. Mix well with whisk. Blend in Cool Whip Free and
coconut extract. Add bananas. Mix gently. Evenly spoon mixture into 4 parfait or dessert dishes. Top each with 3/4
tsp. chocolate chips and coconut. Refrigerate at least 40 minutes.

Hint: To prevent bananas from browning, mix with 1 tsp lemon juice or sprinkle with 'Fruit Fresh'.

HE: 1 fruit, 1/2 skim milk, 3/4 slider, 13 opt. cal.
165 calories, 1 gm fat, 4 gm protein, 35 gm carbohydrate, 401 mg sodium, 143 mg calcium, 2 gm fiber
DIABETIC: 1 fruit, 1 starch, 1/2 skim milk

Recipe is found in 'Dessert Every Night' page 88
by JoAnna Lund of course!


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Heavenly Lemon Cream
Healthy Exchanges Reader's Favorites 2002

1{4 serving} pkg. JELL-O sugar free-fat free instant vanilla pudding mix
1{4 serving} pkg. sugar free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Diet Mountain Dew
1/2 cup Land O Lakes no fat sour cream
1/2 cup Cool Whip Free{count WPA's for CORE}

In a large bowl, combine the pudding mix, gelatin , dry milk powder & Mountain Dew.
Mix well using a wire whisk.
Blend in sour cream & Cool Whip Free.
Evenly spoon mixture into 4 dessert dishes.
Refrigerate for at least 15 minutes.

Serves 4: Each serving equals:
HE: 1/2 fat free milk, 1 Slider, 5 optional calories
106 calories, 0 grams fat, 6 grams protein, 20 grams carbs, 282 mg. sodium, 170 mg. calcium, 0
grams fiber
Diabetic Exchanges: 1 Starch/Carb, 1/2 fat free milk

WW Points: 2


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HAWAIIAN SUNSET RICE PUDDING
by JOANNA LUND
04/15/2004

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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HAWAIIAN LEMON COCONUT PUDDING TREATS
MAY,2000 HEALTHY EXCHANGES NEWSLETTER, PAGE 8
SERVES 4 , AND IS FREEZABLE
**************************************

1 ( 4 serving package) Jell-o s/f instant vanilla pudding mix

1 ( 4 serving package) Jell-o s/f lemon gelatin
2/3 cup carnation nonfat dry milk powder

1 cup ( 8 oz can ) crushed pineapple packed in fruit juice, undrained

1/2 cup diet mountain dew
3/4 cups dannon plain f/f yogurt
1 teaspoon coconut extract
1/4 cup cool whip lite
1 tablespoon + 1 teaspoon flaked coconut
****************************************
********************

In a large bowl, combine dry pudding mix, dry gelatin, dry milk powder, undrained pineapple and diet
mountain dew soda.

Mix well using a wire whisk. Blend in yogurt and coconut extract. Evenly spoon mixture into 4 dessert
dishes. Top each with 1 tablespoon cool whip lite and 1 teaspoon coconut. Refrigerat for at least 30
minutes.

MY NOTES: I USED A HAND MIXER AND BLENDED EVERYTHING TOGETHER SINCE I USED
CREAM CHEESE, I WANTED EVERYTHING TO COME OUT SMOOTH.

****************************************
********************
EACH SERVING EQUALS: HE: 3/4 SM...1/2 FR...1/2 SL...10 OC
****************************************
********************
125 CALORIES...1 GM FA...7 GM PR...22 GM CA...439 MG SO...250 MG CL...1 GM FI
****************************************
********************
DIABETIC: 1 SM...1/2 FR...1/2 ST/CA




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Fruit and Custard Pudding-Serves 8
1 (4-serving) package Jello sugar-free vanilla cook and serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/2 cup unsweetned orange juice
1 (8-ounce) package Philadelphia fat-free cream cheese
1 cup (one medium) diced banana
1 cup (one 11-ounce can) mandarin oranges, rinsed and drained
1 1/2 cups(9 ounces) seedless white grapes
In a medium saucepan, combine dry pudding mix, dry milk powder, and water. Stir in orange
juice. Cook over medium heat for 5 minutes or until mixture thickens and starts to boil, stirring
constantly. Remove from heat. Add cream cheese. Mix well using a wire whisk. Fold in banana,
mandarin oranges, and grapes. Evenly spoon mixture into 8 dessert dishes. Refrigerate for at
least 30 minutes.
Hint:To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with
Fruit Fresh.
HE:1 fruit. 1/2Protein. 1/4 Skim Milk. 10 Optional Calories
112 Calories. 0gm Fat. 7gm protein. 21gm Carbohydrate. 261mg sodium. 78mg Calcium. 1gm
Fiber
Diabetic:1 Fruit. 1/2 Meat. 1/2 Starch/Carbohydrate



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FIRESIDE PUDDING
JOANNA LUND "Cooking Healthy with a Microwave" p.202

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (12-fluid ounce) can Carnation Evaporated Fat Free Milk
1/2 cup Land O Lakes no-fat sour cream
1/4 cup purchased graham cracker crumbs or 4 (2-1/2 inch) graham cracker squares made into crumbs
1/4 cup miniature marshmallows
1/4 cup Hershey's Lite Chocolate Syrup

In an 8-cup glass measuring bowl, combine dry pudding mix and evaporated milk. Microwave
on HIGH (100% power) for 4 minutes, stirring after 2 minutes. Let set for at least 15
minutes, stirring occasionally. Fold in sour cream. Evenly spoon mixture into 4 dessert
dishes. Sprinkle 1 tablespoon cracker crumbs and 1 tablespoon marshmallows over top of
each. Drizzle 1 tablespoon chocolate syrup over marshmallows. Refrigerate for at least
30 minutes.

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

Serves 4- Each serving equals:

HE: 3/4 Fat Free Milk, 1/3 Bread, 3/4 Slider, 11 Optional Calories

173 Calories, 1gm Fat, 8gm Protein, 33gm Carbohydrate, 345mg Sodium, 284mg Calcium,
1gm Fiber

Diabetic Exchanges: 1 Fat Free Milk, 1 Starch/Carbohydrate


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Farmstead Corn Pudding
Serving Size : 6

Ingredient
2 cups(16-ounce can)cream-style corn
1/2 cup onion,chopped
1/4 cup green bell pepper, chopped
2/3 cup nonfat dry milk powder
1/2 cup water
6 Tablespoons dried fine bread crumbs
3/4 cup reduced fat cheddar cheese,shredded
2 Tablespoons bacon bits

Preheat oven to 350 degrees. Spray an 8x8-inch baking dish with butter-flavored cooking spray. In a medium bowl, combine corn, onion, and green pepper. Add dry milk powder and water. Mix well to combine. Stir in bread crumbs, cheddar cheese, and bacon bits. Pour mixture into prepared baking dish. Bake 50-55 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

Each serving equals:

HE: 1 bread, 2/3 protein, 1/3 skim milk, 1/4 vegetable, 10 opt. calories

182 calories, 4gm fat, 11gm protein, 26gm carbohydrate, 494mg sodium, 1gm fiber

DIABETIC: 1 1/2 Starch, 1 Meat

The Diabetic's Healthy Exchanges Cookbook page 161



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Creamy Eggnog Pudding {When Every Minute Counts, page 130, Healthy
Exchanges}

Freezes well, serves 4

1 (4 serving) package JELL-O sugar-free instant vanilla pudding mix
2 cups skim milk
1/2 cup Cool Whip Free
1 teaspoon brandy extract
1/4 teaspoon ground nutmeg

In a medium bowl, combine dry pudding mix and skim milk. Mix well using a wire
whisk. Blend in Cool Whip Free and brandy extract. Spoon pudding mixture into 4
dessert dishes. Sprinkle nutmeg over top. Refrigerate for at least 20 minutes.

Each serving equals:

HE: 1/2 SM, 1/2 Slider

76 Calories, 0 gm fat, 4 gm protein, 15 gm carbo, 393 mg sodium, 151 mg calcium, 0
gm fiber

DIABETIC: 1/2 SM, 1 Starch/Carbo OR 1 Starch/Carbo

WW POINTS: 2



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Coconut Cream Pudding with Rhubarb Raspberry Sauce
JOANNA LUND
KWQC-TV6 06/13/2005


2 cups chopped fresh rhubarb
2 cups water
1 (4-serving) package JELL-O sugar-free raspberry gelatin
3/4 cup frozen unsweetened raspberries
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 teaspoon coconut extract
1/2 cup Cool Whip Free
3 tablespoons flaked coconut

In a large saucepan, combine rhubarb and 1/2 cup water. Cover and cook over medium heat for 8 to 10 minutes or until rhubarb becomes soft. Remove from heat. Stir in dry gelatin and frozen raspberries. Mix gently to combine until gelatin is dissolved and raspberries are thawed. Place pan on a wire rack and allow to cool for 15 minutes, stirring occasionally. Meanwhile, in a large bowl, combine dry pudding mix, dry milk powder, and remaining 1-1/2 cups water. Mix well using a wire whisk. Blend in coconut extract, Cool Whip Free, and 2 tablespoons coconut. Evenly spoon pudding mixture into 4 dessert dishes and refrigerate while sauce continues to cool. Just before serving, spoon about 1/3 cup sauce and sprinkle 1/2 teaspoon coconut over top of each dish.

Serves 4 - Each serving equals:

HE: 1 Vegetable, 1/2 Skim Milk, 1/4 Fruit, 3/4 Slider,
1 Optional Calorie

125 Calories, 1 g Fat, 6 gm Protein, 23 gm Carbohydrate,
462 mg Sodium, 2 gm Fiber

DIABETIC: 1 Starch/Carbohydrate, 1/2 skim Milk, or 1-1/2 Starch/Carbohydrate


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Heavenly Coconut Cream Hash
Joanna Lund
KWQC-TV6 04/02/2004


1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
3/4 cup Cool Whip Free
1 teaspoon coconut extract
1 cup miniature marshmallows
3 tablespoons chopped pecans
3 tablespoons flaked coconut
3 maraschino cherries, quartered

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in undrained pineapple, Cool Whip Free, and coconut extract. Add marshmallows, pecans, coconut, and maraschino cherry pieces. Mix gently just to combine. Evenly spoon into 6 dessert or parfait dishes. Refrigerate for at least 15 minutes.

Serves 6 - Each serving equals:
HE: 1/2 Fa, 1/3 FFM, 1/3 Fr, 3/4 Sl, 1 OC
111 Calories, 4g Fa, 4g Pr, 24g Ca, 262mg So, 19mg Cl, 1g Fi
Diabetic Exchanges: 1 St/Ca, 1/2 Fa


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Coconut Apricot Pudding
BY JOANNA LUND ON WQAD TV

1 (15-ounce) can apricot halves, packed in fruit juice finely chopped, drained and 1/2 liquid reserved

1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix

2/3 cup Carnation Nonfat Dry Milk Powder

1 cup water

1/2 cup Cool Whip Free

1/2 teaspoon coconut extract

1/4 cup flaked coconut

Evenly spoon apricot pieces into 4 dessert dishes. In a medium bowl, combine dry pudding mix, dry milk powder, water and reserved apricot liquid. Mix well using a wire whish. Blend in Cool Whip Free, coconut extract, and two tablespoons coconut. Evenly spoon pudding mixture over apricots. Sprinkle 1 1/2 teaspoons coconut over top of each. Refrigerate at least 15 minutes.


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Joyces Christmas Pudding
1 (4-serving) package Jell-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/2 cups water
1/4 cup Cool Whip Lite
4 maraschino cherries, quartered.
2 tablespoons (1/2 ounce) mini chocolate chips
1/2 cup (1 ounce) miniature marshmallows
6 (2 1/2-inch) chocolate graham crackers, coarsely crushed
In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in Cool Whip Lite. Add maraschino cherries, chocolate chips and marshmallows. Mix well to combine. Cover and refrigerate at least 15 minutes. Just before serving, stir in graham cracker crumbs and evenly spoon mixture into 4 dessert dishes.
Serves 4.
Each serving equals: 142 calories, 2 grams fat, 5 grams protein, 26 grams carbohydrates, 428 milligrams sodium and 0 grams fat.
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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Sparkling Chocolate Pudding Treats
Yield: 4 Servings

1 pk Jello sugar free Choc.fudge instant pudding mix (4 serv)
2/3 c Carnation nonfat dry milk powder
1 1/4 c Water
1/2 c Cool Whip Free
1 ts Coconut Extract
1/2 c Mini marshmallows (1 oz)
2 ts Flaked coconut
1 T Mini chocolate chips (1/4 oz

In a large bowl, combine dry pudding mix, dry milk powder, and water.
Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free and coconut
extract. Add marshmallows. Mix gently to combine. Evenly spoon mixture
into 4 dessert dishes. Top each with 1 Tablespoon Cool Whip Free,
1/2Teaspoon coconut, and 3/4 ts chocolate chips.

HE: 1/2 M, 3/4 sl, 9 OC

125 cal, 1 gm fa, 5 gm pr, 24 gm carbo, 402 mg so, 139 calc, 0gm fi

Diabetic: 1 starch/carbo. 1/2 skim milk

Desserts Every Night, Joanna Lund 1998


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Chocolate Pots de Creme Pudding

1 {4 servings} pkg sugar-free chocolate cook and serve
pudding mix
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1 1/4 cups black coffee
1 teaspoon brandy extract
1/4 cup Cool Whip Lite(r)

In a medium saucepan, combine dry pudding mix, dry milk powder, water and coffee. Cook over medium
heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in brandy extract.
Pour into 4 custard cups or dessert dishes. Refrigerate for at least 2 hours. Top each with 1 Tbsp Cool
Whip Lite.

Source:
"HE Newsletter Nov 99"

Per Serving (excluding unknown items): 11 Calories; 1g Fat (45.2% calories from fat); trace Protein; 1g
Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 0 Fat; 0 Other
Carbohydrates.

NOTES : 56 cal; 0 gm fat; 11 gm carb; 0 gm fiber
1 WW Point



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Chocolate Orange Mousse

1 (4-serving package JELL-O sugar-free instant chocolate fudge pudding mix

2/3 cup Carnation Nonfat Dry Milk Powder

1 cup unsweetened orange juice

1/2 cup Cool Whip Free

In a large bowl, combine dry pudding mix, dry milk powder, and orange juice. Mix well using a wire
whisk. Blend in Cool Whip Free. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least
15 minutes.

Serves 4. Each serving equals:
HE: 1/2 Fat-Free Milk, 1/2 Fruit, 1/2 Slider, 10 OC

112 Calories, 0 gm Fat, 5 gm Protein, 23 gm Carbohydrate, 398 mg Sodium, 143 mg Calcium, 0 gm
Fiber

DIABETIC EXCHANGES: 1/2 Fat-Free Milk, 1/2 Fruit, 1/2 Starch/Carbohydrate

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

French Chocolate Orange Mousse
JOANNA LUND
KWQC-TV6 08/21/2003


Serves 4

1 (4-serving) package sugar-free instant chocolate fudge pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup unsweetened orange juice
3/4 cup plain fat-free yogurt
1/2 cup Cool Whip Free
1 (11-ounce) can mandarin oranges, rinsed and drained
3 (2-1/2-inch) chocolate graham crackers made into fine crumbs

In a large bowl, combine dry pudding mix, dry milk powder, and orange juice. Mix well using a wire whisk. Blend in yogurt and Cool Whip Free. Reserve 4 mandarin oranges. Gently stir remaining mandarin oranges into pudding mixture. Evenly spoon mixture into 4 dessert dishes. Sprinkle graham cracker crumbs evenly over tops and garnish each with a reserved mandarin orange. Refrigerate for at least 30 minutes.

Each serving equals:
DIABETIC EXCHANGES: 1 Fat Free Milk, 1 Fruit, 1/2 Starch/Carbohyrate
172 Calories, 0gm Fat, 8gm Protein,35mg Carbohydrate, 450mg Sodium, 235mg Calcium, 0gm Fiber
HE: 1 Fruit, 3/4 Fat Free Milk, 1/4 Bread, 1/2 Slider, 10 Optional Calories


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Chocolate Cheesecake Lasagna

30 (2 1/2-inch) chocolate graham crackers
2 (4-serving) packages sugar-free instant
cheesecake pudding mix
1 1/3 cups nonfat dry milk powder
3 cups water
1 cup reduced-calorie whipped topping
1/4 cup mini chocolate chips

Evenly arrange 10 chocolate graham crackers in an 11-by-7-inch
biscuit pan, breaking as necessary to fit. In a large bowl, combine dry
pudding mixes, dry milk powder and water. Mix well using a wire
whisk. Blend in 1/2 cup whipped topping. Let set 2 to 3 minutes to
start to thicken. Carefully spread 1/3 of pudding mixture over graham
crackers. Arrange 10 more graham crackers over pudding layer.
Spread another 1/3 of pudding mixture carefully over graham
crackers. Arrange remaining 10 graham crackers over pudding. Stir
remaining 1/2 cup whipped topping into remaining pudding mixture
carefully spread pudding mixture evenly over crackers. Evenly
sprinkle chocolate chips over top. Cover and refrigerate for at least 2
hours. Makes 8 servings.

Each serving equals: 168 calories, 4g fat, 5g protein, 28g carb.,
463mg sodium, 1g fiber;

Diabetic Exchanges: 2 Starch 1/2 Fat-Free Milk.


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CHOCOLATE BURIED TREASURE TREATS

1/2 cup (4-ounces) Philadelphia fat-free cream cheese
1/2 cup Cool Whip Free
2 tablespoons granular Splenda
1 teaspoon vanilla extract
1 cup (1 medium) sliced bananas
2 tablespoons ( ounce) chopped pecans
2 tablespoons mini chocolate chips
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water

In a large bowl, stir cream cheese with a sturdy spoon until fluffy.
Add Cool Whip Free, Splenda, and vanilla extract. Evenly spoon
mixture into 4 dessert dishes. Layer sliced bananas over cream
cheese mixture. Sprinkle pecans and chocolate chips over top.
In a medium bowl, combine dry pudding mix, dry milk powder
and water. Mix well using a wire whisk. Spoon mixture evenly
into dessert dishes. Refrigerate for 30 minutes.

Serves 4 - Each serving equals:

HE: 1/2 SM, 1/2 Pr, 1/2 Fr, 1/2 Fa, 3/4 Sl, 6 OC

175 Calories, 3g Fa, 9g Pr, 28g Ca, 434mg So, 239mg Cl, 2g Fi

DIABETIC: 1 St/Ca, 1/2 SM, 1/2 Mt, 1/2 Fr, 1/2 Fa

Healthy Exchanges Newsletter Jan 2002




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Upstate Cherry Salad


1 (4-serving) package Jello sugar-free instant vanilla pudding mix
2/3 cup Carnation nonfat dry milk powder
1 1/4 cups water
1 teaspoon vanilla extract
3/4 cup Yoplait plain fat-free yogurt
3/4 cup Cool Whip Lite
1/4 cup (1 ounce) mini chocolate chips
2 cups (12 ounces) frozen unsweetened pitted Bing or Sweet cherries, thawed and drained

In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in vanilla extract, yogurt and Cool Whip Lite. Add chocolate chips and Bing cherries. Mix gently to combine. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.
Serves 6 (2/3 cup).

Each serving equals: 139 calories, 3 grams fat, 5 grams protein, 23 grams carbohydrates, 276 milligrams sodium and 1 gram fiber.


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Cheesecake Pudding Dessert
Desserts Every Night

1 (8-ounce) package Philadelphia fat-free cream cheese
1 (4-serving) package Jello sugar-free instant vanilla pudding mix (use chocolate)
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/3 cups water
2 teaspoons lemon juice (leave out)
Sugar substitute to equal 1 tablespoon sugar
1 teaspoon vanilla extract
3 tablespoons purchased graham cracker crumbs or 3 (2 1/2-inch) graham cracker
squares made into crumbs
1/4 cup Cool Whip Lite

In a medium bowl, stir cream cheese with a spoon until soft. Add dry pudding mix,
dry milk powder, and water. Mix well using a wire whisk. Stir in lemon juice, sugar
substitute, and vanilla extract. Spoon mixture evenly into 4 parfait glasses.
Refrigerate for at least 1 hour. When serving, sprinkle each with about 3/4 tablespoons
graham cracker crumbs and top with 1 tablespoon Cool Whip Lite. Serves 4

Each Serving equals: HE: 1 Protein, 1/2 Skim Milk, 1/4 Bread, 1/4 Slider,
17 Optional Calories

133 Calories, 1 gm Fat, 12 gm Protein, 19 gm Carbohydrate, 773 mg Sodium,
138 mg Calcium, 0 gm Fiber

DIABETIC: 1 Meat, 1/2 Skim Milk, 1/2 Starch/Carbohydrate
OR 1 Meat, 1 Starch/Carbohydrate


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CAROLS TRIPLE LAYER PARTY PARFAIT

Recipe By :adapted by Carol
Serving Size : 6
Categories : Desserts

2 pkgs JellO(r) sugar free-fat free instant pudding

mix -- Butterscotch & chocolate
2 3/4 c skim milk -- divided

2/3 c dry skim milk -- divided

1/2 c Cool Whip Lite(r)

1/8 c graham cracker crumbs -- chocolate-optional

In a medium bowl, combine dry butterscotch pudding mix, 1/3 cup dry milk powder, and 1 1/4 cups
skim milk.
Mix well, using a wire whisk. Divide mixture into 4 or 6 custard cups or dessert dishes.Refrigerate
until set, about 15 minutes.

In a medium bowl, combine dry chocolate pudding mix, remaining 1/4 cup dry milk powder, and
remaining 1 1/2 cups skim milk. Mix well, using a wire whisk. Pour chocolate mixture over
butterscotch layer. Refrigerate for about 15 minutes.

Before serving, spread Cool Whip evenly over chocolate layer. Sprinkle graham cracker crumbs
over top. Refrigerate until ready to serve.

Serves 6 @ 2 Points each or 4 servings @ 3 Points each

Description:
"spinoff from JoAnna Lund's Triple Layer Party Pie"

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

Per Serving{6} (excluding unknown items): 108 Calories; 1g Fat (9.8% calories from fat); 9g
Protein; 15g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 144mg Sodium. Exchanges: 0
Grain(Starch); 1 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

NOTES : The added dry skim milk powder boosts the calcium in the recipe & it also helps "set" the
pudding nicer.
For 3 Points per serving{the six servings}, omit the cracker crumbs, sprinkle on 2 tbsp. chopped
pecans & 2 tbsp. miniature chocolate chips on top of the Cool Whip.


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