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ANNINSD Posts: 5,878
2/17/11 2:03 P

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Blueberry Rice Supreme serves 6
From Dessert Every Night

1 (4 serv) pkg. Jello s/f vanilla instant pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/2 cups water
3/4 cup Cool Whip Free
1 tsp. coconut extract
1 1/2 cups cold cooked rice
3 tabl. (3/4 oz) chopped pecans
1 1/2 cups fresh blueberries
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 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 tsp. coconut. Refrig. for at least 30 min.

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

Each serving equals:
HE: 1/2 bread, 1/2 fat, 1/3 fruit, 1/3 skim milk, 1/4 slider, 17 opt calories

151 calories, 3g fat, 4g protein, 27g carbo, 273mg sodium, 99mg calcium, 1g fiber

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


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ANNINSD Posts: 5,878
2/17/11 2:01 P

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Chocolate Pots de Creme Pudding serves 4
From Dessert Every Night

1 (4 serv) pkg Jello s/f chocolate cook and serve pudding mix
1/3 cup Carnation n/f dry milk powder
1/2 cup water
1 1/4 cups black coffee
1 tsp. brandy extract
1/4 cup Cool Whip Lite

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. Refrig. for at least 2 hours. top each with 1 tabl. Cool Whip Lite.

Each serving equals:
HE: 1/4 skim milk, 1/4 slider, 15 opt calories

56 calories, 0 fat, 3g protein, 11g carbo, 142mg sodium, 70mg calcium, 0 fiber

Diabetic: 1 starch/carbo


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2/17/11 2:00 P

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Festive Grasshopper Cheesecake (serves 8)
From Dessert Every Night

1 (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 1/4 cups water
1/2 tsp. mint extract
1 (6 oz) Keebler chocolate piecrust
1 cup Cool Whip Lite
3 - 4 drops green food coloring
2 tap. Hershey's Lite chocolate syrup

In a medium bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and water. Mix well with a wire whisk until blended. Fold in mint extract. Spread mixture evenly into piecrust. In a small bowl, combine Cool whip Lite and green food coloring. Spread mixture evenly over cream cheese mixture. Drizzle chocolate syrup over top. Refrig. for at least 2 hours. Cut into 8 servings.

Each serving equals:
HE: 1/2 protein, 1/2 bread, 1/4 skim milk, 1 slider, 6 opt calories

186 calories, 6g fat, 8g protein, 25g carbo, 467mg sodium, 69mg calcium, 1g fiber

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



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2/17/11 1:59 P

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Praline Squares Serves 12 (2 each)
From Dessert Every Night

24 (2 1/2 inch) graham cracker squares
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 1/4 cup water
1/4 cup Brown Sugar Twin
1/2 cup (2 oz) chopped pecans

Preheat oven 425 degrees, Spray 10 x 15 inch rimmed baking sheet with butter flavored cooking spray. Arrange graham cracker squares in prepared baking sheet. In a medium saucepan, combine dry pudding mix, water and Brown Sugar Twin. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in pecans. Spread mixture evenly over graham crackers. Bake for 10 min. Place baking sheet on a wire rack and allow to cool for 2 - 3 min. Cut into 24 squares.

Each serving equals:
HE: 2/3 bread, 1/2 fat, 10 opt calories

72 calories, 4g fat, 1g protein, 8g carbo, 83mg sodium, 2mg calcium, 0 fiber

Diabetic: 1/2 starch, 1/2 fat



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2/17/11 1:57 P

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Classic Chippers

Healthy Exchanges Newsletter, March 2002, Pg 4

Charles Manning, St. Louis, MO, requested a simple chocolate chip recipe - no nuts, no "fancy" ingredients - just plain good cookies that even he can stir up!

1/2 cup I Can't Believe It's Not Butter Light Margarine
1/2 cup unsweetened applesauce
1 1/2 cups granular Splenda
1 egg or equivalent in egg substitute
1 teaspoon vanilla extract
1 1/2 cups all purpose flour
1/2 teaspoon baking soda
1/2 teaspoon table salt
1/2 cup mini chocolate chips

Preheat oven to 375 degrees. Spray 3 baking sheets with butter flavored cooking spray. In a large bowl, cream margarine, applesauce and Splenda. Stir in egg and vanilla extract. Add flour, baking soda and salt. Mix gently just to combine. Fold in chocolate chips. Drop dough by tablespoonful to form 36 cookies. Spray the bottom of a glass with butter flavored cooking spray. Flatten each cookie with glass bottom. Bake for 10 minutes or until lightly browned. Place cookies on a wire rack and allow to cool.

Serves 12 (3 each) - Each serving equals:
HE: 1 Fa, 3/4 Br, 1/2 Cl, 7 OC
166 Calories, 6g fa, 3g Pr, 25g Ca, 344mg So, 18mg Cl, 1g Fi
Diabetic: 1

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2/17/11 1:56 P

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Peach Pudding Coffee Cake

Healthy Exchanges Newsletter, February 2002, pg 9

This is worth getting up for - even on dreadful winter days!

1 (16 oz) can sliced peaches, packed in fruit juice, drained and 1/4 cup liquid reserved
1/2 teaspoon ground cinnamon
1 cup all purpose flour
1 cup granular Splenda*
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 cup fat free milk
1/4 cup reduced calorie margarine
1 tablespoon cornstarch
1/2 cup water

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. Arrange peaches is prepared baking dish. Sprinkle cinnamon evenly over top. In a medium bowl, combine flour, 1/2 cup Splenda, baking powder and baking soda. Stir in milk and margarine. Spread batter over top of peaches. In a small saucepan, combine reserved peach liquid and water. Stir in remaining 1/2 cup Splenda and cornstarch. Bring mixture to a boil, stirring constantly. Pour boiling mixture evenly over top. DO NOT STIR. Bake for 45 o 50 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Fa, 3/4 Br, 2/3 Fr, 1/2 Sl 1 OC
119 Calories, 4g Fa, 3g Pr, 28g Ca, 448mg So, 37mg Cl, 1g Fi
Diabetic: 1 Fa, 1 St, 1/2 Fr


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2/17/11 1:55 P

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Fluffy Pink Cloud Salad

Healthy Exchanges Newsletter, February 2002, pg 9

You've heard of finding silver linings in gray clouds - well with this in you brown bag, you lunch will be all that - but better!

1 1/2 cups fat free cottage cheese
1 (4 serving) pkg Jello sugar free raspberry gelatin
1 cup Cool Whip Free
1 cup miniature marshmallows
1 cup (6 oz) Thompson seedless grapes
1 (16 oz) can fruit cocktail, packed in fruit juice, drained

In a large bowl, combine cottage cheese and dry gelatin. Fold in Cool Whip Free and marshmallows. Add grapes and fruit cocktail. Mix gently to combine. cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 6 (3/4 cup) - Each serving equals:
HE: 1 Fr, 1/2 Pr, 1/2 Sl, 3 OC
152 Calories, 0g Fa, 11g Pr, 27g Ca, 24mg So, 49mg Cl 1g Fi
Diabetic: 1 Fr, 1/2 Mt, 1/2 St


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ANNINSD Posts: 5,878
2/17/11 1:52 P

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Heavenly Mocha Cream serves 4
From Dec. 98 newsletter
and 2006 Choc. Choc. Choc. newsette

1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/2 tsp. dry coffee crystals
1 cup water
1/2 cup Land o Lakes no fat sour cream
1/2 cup Cool Whip Free

In a large bowl, combine dry pudding mix, dry milk powdeer, dry coffee crystals, and water. Mix well using a wire whisk. Blend in sour cream and Cool Whip Free. Evenly spoon mixture into 4 dessert dishes. Refrig. for at least 15 min.

Each serving equals:
HE: 1/2 f/f milk, 1 slider

116 calories, 0 fat, 6g protein, 23g carbo, 437mg sodium, 171mg calcium, 0 fiber

Diabetic: 1 starch, 1/2 f/f milk Carb Choice. 1 1/2


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2/17/11 1:51 P

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Turtle Pecan Cheesecake serves 8
From Dec. 98 newsletter
Also 2006 Choc. Choc. Choc. newsette

2 (8 oz) pkgs. 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 tsp. vanilla extract
1 (6 oz) Keebler chocolate pie crust
2 tabl. caramel sauce
2 tabl. Hershey's Lite Chocolate Syrup
1/4 cup chopped pecans

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in Cool Whip Free and vanilla extract. Spread mixture into pie crust. Evenly drizzle caramel sauce and choco. syrup over filling. Sprinkle pecans evenly over top. Refrig. for at least 1 hour.

Each Serving equals.
HE: 1 protein, 1/2 bread, 1/2 fat, 1/4 f/f milk, 1 slider, 3 opt calories

227 calories 7g fat, 11g protein, 30g carbo, 659mg sodium, 74mg calcium, 1g fiber

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


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2/17/11 1:50 P

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Chocolate Coconut Pecan Sauce serves 6 (1/3 cup)
From Mar.98 newsletter
and 2006 Choc. Choc. Choc. newsette

1 (4 serv) pkg. Jello s/f chocolate cook and serve pudding mix
2/3 cup Carnation n/f dry milk powder
1 2/3 cups water
1/2 cup mini marshmallows
1 tsp. coconut extract
1/4 cup chopped pecans
1/4 cup flaked coconut

In a medium saucepan, combine dry pudding mix, dry milk powder and water. Cook over low heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in marshmallows, and coconut extract. Add pecans and coconut. Mix gently to combine. Spoon hot sauce over sugar and f/f ice cream or angle food cake.

Each serving equals:
HE: 2/3 fat, 1/3 f/f milk, 1/4 slider, 15 opt calories

108 calories, 4g fat, 4g protein, 14g carbo, 124mg sodium, 94mg calcium, 1g fiber

Diabetic: 1 fat, 1 starch/carbo Carb choices: 1


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2/17/11 1:49 P

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Seattle Latte Mocha Cheesecake serves 8
From Apr. 97 newsletter
and 2006 Choc. Choc. Choc. newsette

2 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 cup cold coffee
1 cup Cool Whip Free (divided)
2 tabl. mini chocolate chips
1 (6 oz) Keebler chocolate pie crust
2 tabl. Hershey's Lite Chocolate Syrup
1/4 tsp. dried instant coffee crystals

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry puddin gmix, dry milk powder and coffee. Mixwell using a wire whisk. Blend in 1/4 cup Cool Whip Free. Add chocolate chips. Mix gently to combine. Spread mixture evenly into pie crust. In a small bowl, combine remaining 3/4 cup Cool Whip Free, chocolate syrup, and dry coffee crystals. Drop by teaspoonful to form 8 mounds. Refrig. for at least 1 hour.

Each serving equals:
HE: 1 protein, 1/2 bread, 1/4 fat free milk, 1 slider, 11 opt calories

226 calories, 6g fat, 11g protein, 32g carbo, 646mg sodium, 71mg calcium 1g fiber

Diabetic: 2 starch, 1 meat, 1/2 fat. Carb choice 2 1/2


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2/17/11 1:48 P

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Chocolate Cereal Mounds serves 8 (4 each)
From Oct. 97 HE Newsletter
and 2006 Choc. Choc. Choc newsette

1 (4 serv) pkg. Jello s/f chocolate cook and serve pudding mix
1/2 cup water
1/4 cup Peter Pan r/f peanut butter
3/4 cup mini marshmallows
1 tabl. vanilla extract
1 1/2 cups uncooked quick oats
1/4 cup chopped dry roasted peanuts

Place waxed paper on 2 baking sheets. In a medium saucepan, combine dry pudding mix and water. Stir in peanut butter. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Stir in marshmallows and vanilla extract. Continue cooking until mixture is smooth, stirring constantly. Remove from heat. Add oats and peanuts. Mix well to combine. Drop mixture by spoonful onto prepared baking sheets to form 32 mounds. Allow to set at least 30 min. Refrig. leftovers.

Each serving equals:
HE: 3/4 bread, 3/4 fat, 2/3 protein, 19 opt calories

157 calories, 5g fat, 6g protein, 22g carbo, 95mg sodium, 10mg calcium, 2g fiber

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


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ANNINSD Posts: 5,878
2/17/11 1:44 P

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The Governor's Banana Cream Pie serves 8
From Sept.1995 newsletter
and HE Employee's Favorite Recipes newsette

1 (6 oz) Keebler graham cracker pie crust
2 cups (2 medium) sliced bananas
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 1/3 cups Carnation n/f dry milk powder (divided)
2 1/3 cups water (divided)
1 tsp. vanilla extract
1 (4 serv) pkg. Jello s/f instant banana cream pudding mix
2/3 cup Cool Whip Lite
1 tabl. purchased graham cracker crumbs or 1 (2 1/2 inch) graham cracker square, made into crumbs

Place bananas in pie crust. In a large bowl, combine dry vanilla pudding mix, 2/3 cup dry milk powder, and 1 1/3 cups water. Mix well using a wire whisk. Blend in vanilla extract. Pour mixture evenly over bananas. Refrig. while preparing topping. In a medium bowl, combine dry banana pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Lite. Spread evenly over vanilla layer. Evenly sprinkle graham cracker crumbs over top. Refrigerate for at least 30 min.

Each serving equals:
HE: 1/2 bread, 1/2 fruit, 1/2 f/f milk, 1 slider, 12 opt calories

222 calories, 6g fat, 5g protein, 37g carbo, 508mg sodium, 1g fiber

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


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2/17/11 1:39 P

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Chocolate Covered Cherry Pudding serves 6
From Cliff's Let's Have That Again
and Arthritis H E Cookbook

1 (4 serv) pkg Jello s/f chocolate fudge pudding mix
2/3 cup Carnation n/f Dry Milk Powder
1 (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 Dannon plain f/f yogurt
1 tsp. brandy extract

In a large bowl, combine 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. Fold in cherries. Evenly spoon mixture into 6 dessert dishes. Refrig. for at least 15 min.

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

109 calories, 1g fat, 5g protein, 20g carbo, 228mg sodium, 1g fiber

Diabetic exch: 1 fruit, 1/2 f/f milk


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2/17/11 1:35 P

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Broadcast House Cherry Blossom Cheesecake serves 8
From Strong Bones 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
1 cup Diet 7-UP
1/4 cup Cool Whip Free
1 1/2 tsp. coconut extract (divided)
1 (6 oz) Keebler shortbread piecrust
1 (4 serv) pkg. Jello s/f cherry gelatin
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
2 cups (one 16 oz can) tart red cherries, packed in water, drained and 1/3 cup liquid reserved
1 cup water
2 tabl. flaked coconut

In a large bowl, stir cream cheese with a spoon until soft. Add dry instant pudding mix, dry milk powder and Diet 7-UP. Mix well using a wire whisk. Blend in Cool Whip Free and 1 tsp. coconut extract. Spread mixture evenly into piecrust. Refrigerate.
Meanwhile in a medium saucepan combine dry gelatin and dry cook and serve pudding mix. Stir in reserved cherry liquid, water and cherries. Cook over med. heat for 6 - 8 min. or until mixture thickens and starts to boil, stirring often and being careful not to crush cherries. Remove from heat. Stir in remaining 1/2 tsp. coconut extract. Place saucepan on a wire rack and allow to cool for 10 min. Evenly spoon partially cooled cherry mixture over top of filling. Refrig. for at least 1 hour. Just before serving, sprinkle coconut evenly over top. Cut into 8 servings.

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

225 calories, 5g fat, 12g protein, 33g carbo, 727mg sodium, 76mg calcium, 1g fiber

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


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2/17/11 1:33 P

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Strawberry Romanoff Cheesecake Parfait serves 4
From Strong Bones cookbook

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 unsweetened orange juice
1/4 cup Cool Whip Free
1 cup sliced fresh strawberries (divided)

In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and orange juice. Mix well using a wire whisk. Blend in Cool Whip Free. Spoon 3 tabl. of the mixture into 4 parfait dishes. Reserve 4 pieces of strawberry for garnish. Evenly divide remaining strawberries between the 4 parfait dishes. Spoon remaining pudding mixture evenly over the strawberries. Garnish each with a reserved piece of strawberry. Refrig. at least 1 hour.

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

144 calories, 0 fat, 12g protein, 24g carbo, 735mg sodium, 148mg calcium, 1g fiber

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


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2/17/11 1:21 P

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Mocha Almond Mousse serves 4
From Strong Bones cookbook

1 (4 serv) pkg. Jello s/f instant chocolate fudge pudding mix.
1 recipe Jo's Sour Cream (see below)
1 cup cold coffee
1 tsp. almond extract
1/4 cup Cool Whip Free
2 tabl. (1/2 oz) chopped almonds

In a medium bowl, combine dry pudding mix, Jo's Sour Cream and cold coffee. Mix well using a wire whisk. Blend in almond extract. Evenly spoon mixture into 4 dessert dishes. Spoon 1 tabl. Cool Whip Free and sprinkle 1 1/2 tsp almonds over top of each. Refrig. for at least 30 min.

Each serving equals:
HE: 1/2 skim milk, 1/4 fat, 1/2 slider, 10 opt calories

102 calories, 2g fat, 6g protein, 14g carbo, 394mg sodium, 166mg calcium, 1g fiber

Diabetic: 1 starch/carbo 1 fat


Jo's Sour Cream

3/4 cup Yoplait plain f/f yogurt
1/3 cup Carnation n/f dry milk powder

In a small bowl, combine yogurt and dry milk powder. Use as you would any purchased sour cream. Makes 1 cup


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2/17/11 1:07 P

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Root Beer Float Pudding serves 4
From Kids in Mind cookbook

1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/2 cups diet root beer
1/2 cup Cool Whip Lite (divided)

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 tabl. Cool whip Lite. Refrig. for at least 15 min.

Each serving equals:
HE: 1/2 skim milk, 1/4 slider, 13 opt calories

89 calories, 1g fat, 4g protein, 16g carbo, 411mg sodium, 138mg calcium, 0 fiber

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



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2/16/11 5:08 P

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Holiday Banana Nog Pie serves 8
From Strong Bones Cookbook

2 cups (2 medium) diced bananas
1 (6 oz) Keebler shortbread piecrust
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/4 cups water
3/4 cup Cool Whip Free (divided
1 tsp. rum extract
1/4 tsp. ground nutmeg

Layer bananas in bottom of piecrust. 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, rum extract, and nutmeg. Spread pudding mixture evenly over bananas. Refrig. for 10 min. Evenly spread remaining 1/2 cup Cool whip Free over set filling and lightly sprinkle additional nutmeg over top. Refrig. for at least 1 hour. Cut into 8 servings.

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

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

178 calories, 6g fat, 3g protein, 28g carbo, 331mg sodium, 71 mg calcium, 1g fiber

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


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2/16/11 5:06 P

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Pretty in Pink Birthday Cake serves 8
From Kids in Mind cookbook

1 1/2 cups all purpose flour
1/2 cup Sugar Twin or Sprinkle Sweet
1 tsp. baking powder
1/2 tsp. baking soda
1/2 cup Yoplait plain f/f yogurt
1/2 cup Kraft f/f mayonnaise
1 1/4 tsp. almond extract (divided)
2 cups water (divided)
12 - 16 drops red food coloring (divided)
1 (4 serv) pkg Jello s/f instant pudding mix
2/3 cup Carnation n/f dry milk powder
1 cup Cool Whip Free

Preheat oven to 350 degrees. Spray 9 x 9 cake pan with butter flavored cooking spray. In a large bowl, combine flour, Sugar Twin, baking powder and baking soda. In a medium bowl, combine yogurt, mayonnaise, 1 tsp. almond extract, 1 cup water and 10 - 12 drops red food coloring. Add yogurt mixture to flour mixture. Mix gently to combine. Spread batter into prepared cake pan. Bake for 25 - 30 min. or until a toothpick inserted in center comes out clean. Place cake pan on a wire rack and allow to cool completely.

In a large bowl combine dry pudding mix, dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Spread mixture evenly over cooled cake. Refrig. while preparing topping. In a small bowl, combine Cool Whip free, remaining 1/4 tsp. almond extract and remaining 2 - 4 drops of red food coloring. Evenly spread topping mixture over pudding layer. Cut into 8 servings. Refrig. leftovers.

HINT: Also good with 2 tabl. slivered almonds sprinkles evenly over top.

Each serving equals:
HE: 1 bread, 1/4 skim milk, 1/2 slider, 8 opt calories

140 calories, 0g fat, 5g protein, 30g carbo, 516mg sodium, 134mg calcium, 1g fiber

Diabetic: 2 starch/carbo


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Banana Peanut Butter Dream Pie serves 8
From Make A Joyful Table

2 cups (2 med.) diced bananas
1 (6 oz) Keebler chocolate piecrust
1 (4 serv) pkg. Jello s/f instant banana cream pudding mix
1 1/3 cups Carnation n/f dry milk powder (divided)
2 1/3 cups water (divided)
1/4 cup Peter Pan reduced fat peanut butter
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
1/2 cup Cool Whip Free
1 tabl. (1/4 oz) chopped dry roasted peanuts

Layer bananas in bottom of piecrust. In a large bowl, combine dry banana cream pudding mix, 2/3 cup dry milk powder and 1 1/3 cups water. Mix well using a wire whisk. Blend in peanut butter. Spread pudding mixture evenly over bananas. Refrig. while preparing topping. In a large bowl, combine dry choco. puddidng mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in cool Whip Free. Spread topping mixture evenly over set filling. Evenly sprinkle peanuts over top. Refrig. for at least 1 hour. Cut into 8 servings.

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

Each serving equals:
HE: 1/2 skim milk, 1/2 bread, 1/2 protein, 1/2 fruit, 1/2 fat, 1 slider, 5 opt. calories

268 calories, 8g fat, 8g protein, 41g carbo, 537mg sodium, 142mg calcium, 2g fiber

Deiabetic: 1 1/2 starch/carbo, 1 fat, 1/2 skim milk, 1/2 fruit or 2 starch/carbo, 1 fat, 1/2 skim

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Peach Becky Pie serves 8
From Diabetic's HE Cookbook

1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/4 cups water
1 cup Cool Whip Lite (divided
2 cups peeled and chopped fresh peaches
1 (6 oz) Keebler butter flavored piecrust
1/4 cup raspberry spreadable fruit spread

In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend 1/2 cup Cool Whip Lite. Add chopped peaches. Mix gently to combine. Spread mixture evenly into pie crust. Refrigerate while preparing topping. In a small bowl, stir raspberry spreadable fruit until soft. Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine. Spread topping mixture evenly over set filling. Refrig. at least 2 hours. Cut into 8 servings.

Each serving equals:
Diabetic: 1 starch, 1 fruit, 1 fat

194 calories, 6g fat, 3g protein, 32g, carbo, 323mg sodium, 2g fiber

HE: 3/4 fruit, 1/2 bread, 1/4 skim milk, 1 slider, 3 opt. calories


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2/16/11 4:50 P

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"From Scratch" Chocolate Pudding

Healthy Exchanges Newsletter, February 2003, Pg 4

Margaret Martin, St Joseph, MO, requested a "homemade" chocolate pudding that she could whip up herself. Let me share that my tasters thought this was as good as it gets!

1/2 cup + 1 tablespoon, Bisquick Reduced Fat Baking Mix
3/4 cup Splenda Granular
1/4 cup unsweetened cocoa
1 cu cold water
2 cups fat free milk
1 teaspoon vanilla extract
3/4 cup Cool Whip Lite

In a medium saucepan, combine baking mix, Splenda and cocoa. Stir in water and milk. Cook over medium heat until mixture thickens and starts to boil. Stir in vanilla extract. Evenly spoon into 6 dessert dishes. Refrigerate for at least 1 hour. When serving top each with 1 tablespoon Cool Whip Lite.

Serves 6 - Each serving equals:
HE: 1/2 Br, 1/3 FFM, 1/2 Sl
106 Calories, 2g Fa, 4g Pr, 18g Ca, 174mg So, 118mg Cl, 2 g Fi
Diabetic: 1 St/Ca


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2/16/11 1:40 P

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Creamy Key Lime Pie

Healthy Exchanges Newsletter, May 2002, pg 4

We sailed away on our Third Healthy Exchanges Possibilities Cruise this past November and one of our stops was Key West. Of course, we had to try their world famous Key Lime Pie. Cliff requested that I create a healthy version so he could enjoy this delectable treat at home. Here it is!

1 (8 oz) pkg Philadelphia fat free cream cheese
1 (4 serving) pkg Jello sugar free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2/3 cup water
2/3 cup lime juice*
1 1/2 cups Cool Whip Lite*
1 (6 oz) Keebler graham cracker pie crust

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, water and 1/3 cup lime juice. Mix well using a wire whisk. Blend in 1/2 cup Cool whip Lite. Spread mixture evenly into pie crust. Evenly spread remaining 1 cup Cool Whip Lite over top. Refrigerate for at least 2 hours. Cut into 8 servings. For each serving drizzle 2 teaspoons lime juice on dessert plate and arrange 1 piece of pie over top.

Serves 8 - Each serving equals:
HE: 1 Br, 1/2 Fa, 1/2 Pr, 1/4 FFM, 1/2 Sl, 2 OC
195 Calories, 7g Fa, 7g Pr, 26g Ca, 468mg So, 162 mg Cl, 1g Fi
Diabetic: 1 1/2 St/Ca, 1 Fa, 1/2 Mt


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2/16/11 1:35 P

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Spring Rhubarb Meringue Pie

Healthy Exchanges Newsletter, April 2002, pg 8

No dessert spells spring the way Rhubarb Pie does -- This delectable pie is just spelling in Capital Letters!

1 Pillsbury refrigerated unbaked 9 inch pie crust
1 (4 serving) pkg Jello sugar free raspberry gelatin
1 (4 serving) pkg Jello sugar free vanilla cook and serve pudding mix
3/4 cup water
3 cups chopped fresh rhubarb
6 egg whites
6 tablespoons granular Splenda
1 teaspoon almond extract
2 tablespoons slivered almonds

Preheat over to 450 degrees. Place pie crust in a 9 inch pie plate. Flute edges and prick bottom and sides with tines of a fork. Bake for 8 to 10 minutes or until lightly browned. Place pie plate on a wire rack and allow to cool completely. Lower oven to 425 degrees. In medium saucepan, combine dry gelatin, dry pudding mix and water. Stir in rhubarb. Cook over medium heat for 10 minutes or until rhubarb becomes soft, stirring constantly. Pour rhubarb mixture into cooled pie crust. In a large bowl, beat egg whites on HIGH with an electric mixer until soft peaks form. Add Splenda and almond extract. Continue beating until stiff peaks form. Spread meringue evenly over rhubarb mixture, being sure to seal to edges. Evenly sprinkle almonds over top. Bake at 425 degrees for 6 minutes or until lightly browned. Place pie plate on a wire rack and allow to cool. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Br, 3/4 Ve, 1/4 Pr, 1/4 Fa, 1/4 Sl, 2 OC
159 Calories, 7g Fa, 3g Pr, 21g Ca, 203 mg So, 41mg Cl, 1g Fi
Diabetic: 1 St/Ca, 1 Fa


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2/16/11 1:33 P

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Just Plain Good Cherry Cobbler

Healthy Exchanges Newsletter, April 2002, Pg 8

There's no way to describe this other than "just plain good"!

1 (20 oz) can Lucky Leaf No Sugar Added Cherry Pie filling
1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
3/4 cup granular Splenda
1/4 teaspoon ground cinnamon
3/4 cup fat free milk
1 teaspoon vanilla extract
1 tablespoon I Can't Believe It's Not Butter Light Margarine, melted
1/4 cup (1 oz) chopped walnuts

Preheat oven to 375 degrees. spray an 8 by 8 inch baking dish with butter flavored cooking spray. Evenly spoon cherry pie filling into prepared baking dish. In a large bowl, combine baking mix, Splenda and cinnamon. Add milk, vanilla and melted margarine. Mix well to combine. Carefully spread batter over pie filling. Evenly sprinkle walnuts over top. Bake for 45 minutes or until top is golden brown. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Br, 1 Fr, 1/2 Fa, 1/2 Sl, 5 OC
168 Calories, 4g Fa, 3g Pr, 30g Ca, 309mg So, 72mg Cl, 1g Fi
Diabetic: 1 1/2 St, 1 Fr, 1/2 Fa



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2/16/11 1:32 P

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Blonde Rocky Road Cheesecake

Healthy Exchanges Newsletter, April 2002, pg 1

1 (8 oz) pkg Philadelphia fat-free cream cheese
1 recipe JO's Sweetened Condensed Milk
1 egg or equivalent in egg substitute
2 teaspoons vanilla extract*
1/4 cup mini chocolate chips
1/4 cup (1 oz) chopped walnuts
1 (6 oz) Keebler shortbread pie crust
1 (4 serving) pkg Jello sugar free chocolate cook and serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/4 cup miniature marshmallows
2 teaspoons I Can't Believe It's Not Butter Light Margarine

Preheat oven to 350 degrees. In a large bowl, Stir cream cheese with a sturdy spoon until soft. Add JO's Sweetened Condensed Milk, egg and 1 teaspoon vanilla extract. Mix well using a wire whisk. Fold in chocolate chips and walnuts. Spread batter into piecrust. Bake for 30 to 35 minutes or until center spring back when touched. Place pie plate on a wire rack and allow to cool slightly. Meanwhile, in a medium saucepan, combine dry pudding mix, dry milk powder and water. Cook over medium heat until mixture thickens, stirring constantly. Remove from heat. Stir in marshmallows, margarine and remaining 1 teaspoon vanilla extract. Spread hot sauce evenly over pie. Refrigerate for at least 1 hour. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Br, 3/4 FFM, 3/4 Pr, 1/2 Fa, 1/4 Sl, 16 OC
270 Calories, 10g Fa, 13g Pr, 32g Ca, 405mg So, 316mg Cl, 1g Fi
Diabetic: 1 St/Ca, 1 FFM, 1 Mt, 1 Fa


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2/16/11 1:29 P

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Dew Pudding Treats

1 cup (1 medium) diced banana
1 (6 single serve) pkg Keebler graham cracker crusts
1 (4 serving) pkg Jello sugar free instant pistachio pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups Diet Mountain Dew
3/4 cup Cool Whip Free*
2 to 3 drops green food coloring
1/2 teaspoon coconut extract
1 tablespoon flaked coconut

Evenly divide diced banana between graham cracker crusts. In a medium bowl, combine dry pudding mix, dry milk powder and Diet Mountain Dew. Mix well using a wire whisk. Gently blend in 1/3 cup Col Whip Free. Evenly spoon pudding mixture over bananas. In a small bowl, combine remaining 1/2 cup Cool Whip Free, green food coloring and coconut extract. Evenly divide topping mixture between graham cracker crusts. Top each with 1/2 teaspoon coconut. Refrigerate for at least 30 minutes.

Serves 6 - Each serving equals:
HE: 1 Br, 1/2 Fa, 1/3 SM, 1/3 Fr, 1/4 Sl, 15 OC
194 Calories, 6g Fa, 4g Pr, 31g Ca, 417mg So, 191mg Cl, 1g Fi
Diabetic: 1 1/2 St/Ca, 1 Fa, 1/2 Fr



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2/16/11 1:23 P

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Chocolate Hawaiian Coffeecake serves 8
From Dessert Every Night

1 1/2 cups Bisquick r/f baking mix
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
2/3 cup Carnation n/f dry milk powder
1/4 cup pourable Sugar Twin or Sprinkle Sweet
1/4 cup (1 oz) chopped walnuts
2/3 cup (2 medium) mashed ripe bananas
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
1 egg beaten or equivalent in egg substitute
1/4 cup water
1 tsp. vanilla extract

Preheat oven 350 degrees. Spray 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine baking mix, dry pudding mix, dry milk powder, Sugar Twin and walnuts. In a medium bowl, combine bananas, undrained pineapple, egg, water and vanilla extract. Add to banana mixture to baking mix mixture. Mix well to combine. Spread mixture evenly into prepared baking dish. Bake for 35 - 40 min. or until a toothpick inserted in center comes out clean. Place baking dish on a wire rack and allow to cool. Cut into 8 servings.

Each serving equals:
HE: 1 bread, 3/4 fruit, 1/4 skim milk, 1/4 protein, 1/4 fat, 18 opt calories

184 calories, 4g fat, 6g protein, 31g carbo, 466mg sodium, 99mg calcium, 1g fiber

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



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2/16/11 1:21 P

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Easy Apple Pecan Crisp serves 6
From Dessert Every Night

1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 cup unsweetened apple juice
1/2 cup water
1 tsp. apple pie spice
2 cups (6 small) cored, unpeeled and chopped cooking apples
1/2 cup + 1 tabl. Bisquick r/f baking mix
2 tabl. Brown Sugar Twin
2 tabl. pourable Sugar Twin or Sprinkle Sweet
3 tabl. (3/4 oz) chopped pecans
3 tabl. Land O Lakes no fat sour cream

Preheat oven to 350 degrees. Spray 8 x 8 baking dish with butter flavored cooking spray. In a large saucepan, combine dry pudding mix, apple juice, water, and apple pie spice. Stir in apples. cook over medium heat until mixture thickens and apples become soft, stirring often. Spoon apple mixture into prepared baking dish. In a large bowl, combine baking mix, Brown Sugar Twin and Sugar Twin and pecans. Add sour cream. Mix well with a fork until blended and crumbly. Sprinkle topping mixture evenly over apples. Bake for 30 min. or until op is browned and filling is bubbly. Divide into 6 servings.

Each serving equals:
HE: 1 fruit, 1/2 bread, 1/2 fat, 1/4 slider, 3 opt calories

127 calories, 3g fat, 1g protein, 24g carbo, 219mg sodium, 24mg calcium, 1g fiber

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


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2/15/11 10:25 P

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Margarita Pretzel Salad Dessert
From Dessert Every Night

1 cup (2 oz) crushed pretzels (divided)
1/2 cup pourable Sugar Twin or Sprinkle Sweet (divided)
2 tabl. + 2 tsp. reduced calorie margarine, melted
1 (8 oz) pkg. Philadelphia f/f cream cheese
1 cup Cool Whip Lite (divided)
1 (4 serv) pkg. Jello s/f lime gelatin
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/3 cup water

Preheat oven 400 degrees. Reserve 2 tabl. crushed pretzels. In a medium bowl, combine remaining pretzels, 1/4 cup Sugar Twin and melted margarine. Pat mixture into an 8 x 8 baking dish. Bake for 10 min. Place baking dish on a wire rack and allow to cool. In a medium bowl, stir cream cheese with a spoon until soft. Add remaining 1/4 cup Sugar Twin, and 1/4 cup Cool Whip Lite. Evenly spread mixture over cooled pretzel crust. In a medium bowl, combine dry gelatin, dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Spread mixture evenly over cream cheese mixture. Refrig. for about 30 min. evenly spread remaining 3/4 cup Cool Whip Lite over pudding mixture. Sprinkle remianing 2 tabl. crushed pretzels evenly over top. Refrig. for about 30 min. Cut into 8 serv.

HINT: A self seal sandwich bag works great for crushing pretzels.

Each serving equals:
HE: 1/2 fat, 1/2 protein, 1/3 bread, 1/4 skim milk, 1/4 slider, 17 opt calories.

191 calories, 3g fat, 9g protein, 32g carbo, 898mg sodium, 79mg calcium, 1g fiber

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


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2/15/11 10:24 P

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Rhubarb Custard Pie with Strudel Topping
From Dessert Every Night

1 Pillsbury refrig. unbaked 9 inch piecrust
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
3/4 cup water
3 cups diced fresh or frozen rhubarb
6 tabl. Bisquick r/f baking mix
2 tabl. pourable Sugar Twin, or Sprinkle Sweet
1 tabl. + 1 tsp. reduced calorie margarine

Preheat oven 450 degrees. Place piecrust in a 9 inch pie plate. flute edges and prick bottom and sides with tines of a fork. bake 9 - 11 min. or until lightly browned. Place pie plate on a wire rack and allow to cool completely. In a large saucepan, combine dry pudding mix, water and rhubarb. Cook over medium heat until mixture thickens and rhubarb becomes soft, stirring often. Spoon hot mixture into piecrust. In a medium bowl, combine baking mix and Sugar Twin. Add margarine. Mix with a fork until crumbly. Evenly sprinkle mixture over top of rhubarb. Bake for 15 min. Lower heat to 350 degrees and continue baking for 30 minutes. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.

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

164 Calories, 8g fat, 1gm protein, 22g carbo, 234mg sodium, 44mg calcium, 1g fiber

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


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2/15/11 10:23 P

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Tutti Frutti Coffeecake serves 8
From Dessert Every Night

1 1/2 cups Bisquick r/f baking mix
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1/4 cup (1 oz) chopped walnuts
1/3 cups (1 medium) mashed ripe banana
1 egg or equivalent in egg substitute
1 tsp. vanilla extract
1/2 cup water
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
1 1/2 cups fresh blueberries

Preheat oven 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine baking mix, dry pudding mix, and dry milk powder. Stir in walnuts. In a small bowl, combine mashed banana, egg, vanilla extract, water and undrained pineapple. Add banana mixture to baking mix mixture. Mix well to combine. Gently fold in blueberries. Pour mixture into prepared baking dish. Bake for 40 - 45 min. or until a toothpick inserted in center comes out clean. Place baking dish on a wire rack and allow to cool. Cut into 8 servings.

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

184 calories, 4g fat, 5g protein, 32g carbo, 467mg sodium, 100mg calcium, 1g fiber

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



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2/15/11 10:21 P

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Rocky Road Cheesecake serves 8
From Dessert Every Night

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 cup water
1 tsp. vanilla extract
1/4 cup Cool Whip Free
1 (6 oz) Keebler graham cracker piecrust
1/2 cup (1 oz) mini marshmallows
2 tabl. (1/2 oz) mini chocolate chips
1/4 cup (1 oz) chopped dry roasted peanuts

Preheat oven 415 degrees. In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in vanilla extract and Cool Whip Free. Spread mixture into piecrust. Evenly sprinkle marshmallows, chocolate chips and peanuts over top. Bake 5 min. or until marshmallows start to turn brown. Refrig. at least 1 hour. Cut into 8 servings.

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

240 calories, 8g fat, 13g protein, 29g carbo, 674mg sodium, 73mg calcium, 1g fiber

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

NOTE: 415 degree oven is correct from the cookbook.



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2/15/11 10:20 P

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Apple Dumpling Dessert serves 6
From Dessert Every Night

1 (7.5 oz) can Pillsbury refrig. buttermilk biscuits
2 cups (4 small) cored, unpeeled, and thinly sliced cooking apples
2/3 cup Carnation n/f dry milk powder
1/2 cup water
1/4 cup Brown Sugar Twin
1/4 cup pourable Sugar Twin or Sprinkle Sweet
1/2 cup Cary's reduced calorie maple syrup
2 tabl. reduced calorie margarine

Preheat oven 375 degrees. Spray 8 x 8 baking pan 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 - 45 min. or until apples are tender and biscuits are done in center. Serve warm.

HINT: Good topped with 1 tabl. Cool Whip Lite or 1/4 cup Wells' Blue Bunny s/f f/f vanilla ice cream, but don't forget to count the few additional calories.

Each serving equals:
HE: 1 1/4 bread, 2/3 fruit, 1/2 fat, 1/3 skim milk, 1/4 slider, 1 opt calorie

154 calories, 2g fat, 5g protein, 29g carbo, 408mg sodium, 96mg calcium, 2g fiber

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


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2/15/11 10:19 P

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Maple Peanut Cereal Bars Serves 8 (2 each)
From Dessert Every Night

1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1/2 cup Cary's s/f Maple syrup
1/2 cup Peter Pan r/f peanut butter
4 1/2 cups (3 oz) Rice Krispies cereal

Spray a 9 x 9 cake pan with butter flavored cooking spray. In a large saucepan, combine dry pudding mix, and maple syrup. Cook over medium heat until mixture starts to boil, stirring often. Stir in peanut butter, Remove from heat. Add cereal, mixing well to coat. Press mixture into prepared pan. Place pan on a wire rack and allow to cook completely. Cut into 16 bars.

Each serving equals:
HE: 1 protein, 1 fat, 1/2 bread, 1/4 slider

165 calories, 5g fat, 5g protein, 25g carbo, 282mg sodium, 3mg calcium, 1g fiber

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



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2/15/11 10:18 P

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Banana Split Cream Pie serves 8
From Dessert Every Night

1 cup (1 medium) diced banana
2 cups sliced fresh strawberries
1 (6 oz) Keebler graham cracker piecrust
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 (4 serv) pkg. Jello s/f strawberry gelatin
2 cups Diet Mountain Dew or water (divided)
1 (4 serv) pkg. Jello s/f instant banana cream pudding mix
2/3 cup Carnation n/f dry milk powder
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
1/2 Cool Whip Free
2 tabl. (1/2 oz) chopped pecans

Layer banana and strawberries in bottom of piecrust. In a medium saucepan, combine dry cook and serve pudding mix, dry gelatin and 1 1/2 cups Diet Mt. Dew. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Spoon hot mixture evenly over fruit. Refrig. for 1 hour or until set. In a medium bowl, combine dry instant pudding mix, dry milk powder, undrained pineapple, and remaining 1/2 cup Diet Mt. Dew. Mix well using a wire whisk. Blend in Cool Whip Free. Spread pudding mixture evenly over set filling. sprinkle pecans evenly over top. Refrig. for at least 30 min. Cut into 8 servings.

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

Each serving equals:
HE: 3/4 fruit, 1/2 bread, 1/4 skim milk, 1/4 fat, 1 slider, 5 opt calories

170 calories, 2g fat, 5g protein, 33g carbo, 408mg sodium, 92mg calcium, 1g fiber

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


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2/15/11 10:17 P

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Apple Cobbler serves 8
From Dessert Every Night

1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 cup unsweetened apple juice
1 tsp. apple pie spice (divided)
2 cups (6 small) cored, unpeeled and diced cooking apples
1 1/2 cups Bisquick r/f baking mix
1/4 cups pourable Sugar Twin or Sprinkle Sweet
1/4 cup raisins
1/2 cup skim milk

Preheat oven 350 degrees. Spray an 8 x 8 baking dish with butter flavored cooking spray. In a medium saucepan, combine fry pudding mix, apple juice, and 1/2 tsp. apple pie spice. Stir in apples. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Pour hot mixture into prepared baking dish. In a medium bowl, combine baking mix, remaining 1/2 tsp. apple pie spice, Sugar Twin and raisins. Add skim milk. Mix well to combine. Drop by spoonfulls over top of apple mixture. Bake for 30 min. Place baking dish on a wire rack and allow to cool. Cut into 8 servings. Good warm or cold.

Each serving equals:
HE: 1 fruit, 1 bread, 19 opt calories

137 calories, 1g fat, 2g proein, 30g carbo, 326mg sodium, 37mg calcium, 1g fiber

Diabetic: 1 fruit, 1 starch


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2/15/11 2:33 P

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Florida Cream Coconut Cake

Healthy Exchanges Newsletter, April 2003, pg 4

Sharon Maxwell, Columbus, OH sent in a cake recipe to "lighten up". I fell for this luscious dessert with my very first bite!

1 (4 serving) pkg Jello sugar free vanilla cook and serve pudding mix
1 (4 serving) pkg Jello sugar free orange gelatin
1 cup Diet Mountain Dew
2 (8 oz) cans crushed pineapple, packed in fruit juice, undrained
1 (11 oz) can mandarin oranges, rinsed and drained
2 1/4 cups Bisquick Reduced Fat Baking Mix
1 1/2 cups Splenda Granular
1/2 cup flaked coconut*
1 teaspoon baking powder
1/2 cup I Can't Believe It's Not Butter Light Margarine, melted
1 (12 fluid oz) can Carnation Fat Free Evaporated Milk
4 egg whites, slightly beaten
1 teaspoon coconut extract
2 cups Cool Whip Lite

In a medium saucepan, combine dry pudding mix, dry gelatin, Diet Mountain Dew and undrained pineapple. Cook over medium heat until mixture thickens and starts to boil, stiffing constantly. Remove from heat. Stir in mandarin oranges. Place saucepan on a wire rack and allow to cool for 30 minutes. Meanwhile, preheat over to 350 degrees. Spray a 9 by 13 inch cake pan with butter flavored cooking spray. In a large bowl, combine baking mix. Splenda, 1/4 cup coconut and baking powder. Add margarine and milk. Mix well, using a sturdy spoon. Stir in egg whites and coconut extract. Evenly spread batter in prepared cake pan. Bake for 20 to 25 minutes or until top of cake springs back when lightly touched. Place cake pan on a wire rack and let set for 15 minutes. Evenly spread cooled fruit mixture over cake. Refrigerate for at least 30 minutes. Just before serving, spread Cool whip Light over fruit mixture, and garnish with remaining 1/4 cup coconut. Cut into 12 servings.

Serves 12 - Each serving equals:
HE: 1 Br, 1 Fa, 1/2 Fr, 1/4 FFM, 1/2 Sl, 18 OC
211 Calories, 7g Fa, 5g Pr, 32g Ca,502mg So, 134mg Cl, 1g Fi
Diabetic: 1 1/2 St/Ca, 1 Fa, 1/2 Fr



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2/15/11 2:31 P

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Holiday Banana No Pie

The Strong Bones Healthy Exchanges Cookbook, Pg 271

Eggnog flavor in a scrumptious pie? It's an idea your family and friends will surely cheer. When you're busy before the holiday, you need a pie that whips up this quickly and tastes oh-so-good! (Son in law John calls this "lethal" a dessert "to die for" and he's been stirring it up for company ever since he tasted it"

Serves 8

2 cups (2 medium) diced bananas
1 (6 oz) Keebler shortbread piecrust
1 (4 serving) pkg Jello sugar free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 11/4 cups water
3/4 cup Cool Whip Free*
1 teaspoon rum extract
1/4 teaspoon ground nutmeg

Layer bananas in bottom of piecrust. 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, rum extract and nutmeg. Spread pudding mixture evenly over bananas. Refrigerate for 10 minutes. Evenly spread remaining 1/2 cup Cool Whip Free over set filling and lightly sprinkle additional nutmeg over top. Refrigerate for at least 1 hour. Cut into 8 servings.

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

Each serving equals:
HE: 1/2 Br, 1/2 Fr, 1/4 FFM, 3/4 Sl, 4 OC
178 Calories, 6g Fa, 3g Pr, 28g Ca, 331mg So, 71mg Cl, 1g Fi
Diabetic: 1 St, 1 Fr, 1 Fa or 2 St/Ca, 1 Fa


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German Sweet Chocolate Pie

The Strong Bones Healthy Exchanges Cookbook, Pg 274

Here's some good news--you don't have to fly all the way to Germany to enjoy this chocolate, coconut, and pecan combo! The flavors are so rich, no one will believe they're enjoying a "healthy" pie.

Serves 8

2 (4 serving) pkgs Jello sugar free chocolate cook and serve pudding mix
1 1/3 cup Carnation Nonfat Dry Milk Powder
3 cups water
1 teaspoon vanilla extract
1 teaspoon coconut extract
1 (6 oz) Keebler chocolate pie crust
6 tablespoons purchased graham cracker crumbs or 6 (2 1/2 inch) graham crackers, made into fine crumbs*
2 tablespoons flaked coconut*
2 tablespoons (1/2 oz) chopped pecans*

Preheat oven to 350 degrees. In medium saucepan, combine dry pudding mixes, dry milk powder, and water. Mix well to combine. Cook over medium heat for 5 minutes or until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in vanilla and coconut extracts. Pour 1/3 of pudding mixture into piecrust. Evenly sprinkle 1/2 of cracker crumbs, 1 teaspoon coconut and 1 teaspoon pecans over top. Gently spoon remaining pudding over top of crumbs. Evenly sprinkle remaining cracker crumbs, remaining coconut, and pecans evenly over the top. Bake for 30 minutes. Place pie plate on a wire rack and allow to cool completely. Refrigerate for at least 2 hours. Cut into 8 servings.

Each serving equals:
HE: 3/4 Br, 1/2 FFM, 1/4 Fa, 3/4 Sl, 19 OC
215 Calories, 7g Fa, 6g Pr, 32g Ca, 309mg So, 141mg Cl, 1g Fi
Diabetic: 2 St/Ca, 1 Fa


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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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SKILLET APPLE PIE DUMPLINGS

2 (20-ounce) cans Lucky Leaf No Sugar Added Apple Pie Filling
1/4 cup + 2 tablespoons Splenda Granular*
1 teaspoon JO's Apple Pie Spice or any apple pie spice*
1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits

In a large skillet sprayed with butter-flavored cooking spray, combine apple pie filling, 1/4 cup
Splenda, and 1/2 teaspoon JO's Apple Pie Spice. Separate biscuits and cut each into 4 pieces. In a
saucer, combine remaining 2 tablespoons Splenda and remaining 1/2 teaspoon JO's Apple Pie
Spice. Lightly coat biscuit pieces in mixture, then drop into apple pie mixture. Gently mix to
combine. Bring misture to a boil. Lower heat, cover, and simmer for 25 to 30 minutes or until biscuit
pieces are cooked through, stirring occasionally.

Serves 6 (1 full cup) Each serving equals:
HE: 1 1/4 br, 1 Fr, 6 OC

157 Calories, 1g Fa, 3g Pr, 34g Ca, 325mg So, 9mg Cl, 2g Fi

Diabetic Exchanges: 1 St, 1 Fr

(I find the serving size seems to be more like a scant 3/4 cup. It is so delicious and filling and only
requires me to use 1 starch and 1 fruit exchange. It's well worth it to me.)



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Sauteed Waldorf Apples
JoAnna Lund
HealthyExchanges Dec 2004 newsletter

2 teaspoons I Can't Believe It's Not Butter LIGHT Margarine
1 cup chopped celery
1 1/2 cups peeled and sliced cooking apples (about 3 small apples)
2 tablespoons seedless raisins
1 tablespoon granular splenda
1/2 teaspoon apple pie spice (jo's or anyother reputable brand)
1/4 cup chopped walnuts

In a large skillet, melt margarine. Stir in celery. Saute for 5 minutes.
Add apples, raisins, Splenda, and Jo's Apple Pie Spice. Mix well to combine.
Stir in walnuts. Lower heat and simmer for 5 minutes or until apples are
tender, stirring occasionally.

Hint: delicious served over ham!

Serves 4 1/2 cup each.
97 cal, 5g fat, 1g pr,12 g ca, 48mf sod, 26 mg cl, 2g fi
diabetic exchanges 1 fr, 1 fa


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Fall Apple Gratin

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups tart apples -- cored and thinly sliced
1/2 lemon -- juiced
1 teaspoon ground cinnamon
1/2 cup apple juice
1/3 cup dried cranberries
1/4 cup chopped pitted dates
1 cup granola
1/2 cup lowfat vanilla yogurt

Divide apple slices evenly among 6 (4") lightly oiled gratin dishes. Sprinkle with lemon juice and cinnamon.

In blender, puree apple juice, dried cranberries and dates until liquid, then pour over apple slices. Sprinkle granola
over each gratin.

Bake 25 minutes in a 400F. oven, or until filling is hot and bubbling and topping is lightly browned. Serve with vanilla
yogurt.

Source:
"Ft. Lauderdale Sun Sentinel 10/9/2003"
- - - - - - - - - - - - - - - - - -
-

Per Serving (excluding unknown items): 172 Calories; 6g Fat (28.8% calories from fat); 4g Protein; 29g
Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 17mg Sodium. Exchanges: 1 Grain (Starch); 1 Fruit; 1 Fat; 0
Other Carbohydrates.


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Apple Slump
Joanna's Kitchen Miracles p.136
08/16/2001

4 cups (8 small) cored, peeled, and sliced cooking apples
3/4 cup granular Splenda*
1 teaspoon JO's Apple Pie Spice
1/2 cup water
3/4 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons reduced-calorie margarine
1/3 cup fat-free milk

Spray a slow cooker container with butter-flavored cooking spray.
Evenly arrange apple slices in prepared container. In a small bowl,
combine 1/2 cup Splenda, JO's Applie Pie Spice, and water. Drizzle
mixture evenly over apples. Cover and cook on LOW for 4 to 6 hours or
until applies are tender. Turn heat setting to HIGH and prepare
dumplings. In a large bowl, combine flour, remaining 1/4 cup Splenda,
baking powder, and salt. Cut in margarine, using a pastry cutter or
fork. Add milk. Mix gently to combine. Drop batter by tablespoonfuls
to form 4 "dumplings" on top of hot apples. Re-cover and continue to
cook on HIGH for 30 minutes without removing lid. When serving, place
a dumpling in a dessert bowl and evenly spoon about 1/2 cup apple
mixture over top of each.

HINT: Substitute any reputable brand for JO's Apple Pie Spice.

Serves 4 - Each serving equals:
HE: 2 Fruit, 1 Bread, 3/4 Fat, 1/4 Slider, 3 Optional Calories
204 Calories, 4 gm Fat, 4 gm Protein, 38 gm Carb., 462 mg Sodium,
56 mg Calcium, 3 gm Fiber

DIABETIC: 2 Fruit, 1 Starch, 1 Fat



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Apple Slump
Joanna's Kitchen Miracles p.136
08/16/2001

4 cups (8 small) cored, peeled, and sliced cooking apples
3/4 cup granular Splenda*
1 teaspoon JO's Apple Pie Spice
1/2 cup water
3/4 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons reduced-calorie margarine
1/3 cup fat-free milk

Spray a slow cooker container with butter-flavored cooking spray.
Evenly arrange apple slices in prepared container. In a small bowl,
combine 1/2 cup Splenda, JO's Applie Pie Spice, and water. Drizzle
mixture evenly over apples. Cover and cook on LOW for 4 to 6 hours or
until applies are tender. Turn heat setting to HIGH and prepare
dumplings. In a large bowl, combine flour, remaining 1/4 cup Splenda,
baking powder, and salt. Cut in margarine, using a pastry cutter or
fork. Add milk. Mix gently to combine. Drop batter by tablespoonfuls
to form 4 "dumplings" on top of hot apples. Re-cover and continue to
cook on HIGH for 30 minutes without removing lid. When serving, place
a dumpling in a dessert bowl and evenly spoon about 1/2 cup apple
mixture over top of each.

HINT: Substitute any reputable brand for JO's Apple Pie Spice.

Serves 4 - Each serving equals:
HE: 2 Fruit, 1 Bread, 3/4 Fat, 1/4 Slider, 3 Optional Calories
204 Calories, 4 gm Fat, 4 gm Protein, 38 gm Carb., 462 mg Sodium,
56 mg Calcium, 3 gm Fiber

DIABETIC: 2 Fruit, 1 Starch, 1 Fat



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Quick Apple Dumplings
serves 8
From Cooking Healthy Across America

1 (8 oz) pkg. Pillsbury Reduced Fat Crescent Rolls
2 cups (4 small) cored, peeled and finely diced cooking apples
1 cup pourable Sugar Twin or Sprinkle Sweet (divided)
1 tsp. apple pie spice
1/4 cup (1 oz) chopped walnuts
1/2 cup water

Preheat oven to 425 degrees. Unroll crescent rolls and pat into an 8 x 12 inch rectangle. In a medium bowl, combine apples, 1/4 cup Sugar Twin, apple pie spice, and walnuts. Spread mixture evenly over dough. roll up jelly roll style. Cut into 8 (1 inch) slices. In a small saucepan, combine
remaining 3/4 cup Sugar Twin and water. Bring mixture to a boil. Pour mixture into an 8 x 12 inch baking dish. Evenly arrange apple rolls over 'syrup'. Bake for 15 - 20 min. Place baking dish on a wire rack and let set for at least 5 min. Serve warm or cold.

Each serving equals:
HE: 1 bread, 1/2 fruit, 1/4 fat, 19 opt. calories

139 calories, 7g fat, 2g protein, 17g carbo, 233mg sodium, 9mg calcium, 1gm fiber

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



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Apple Dessert Burritos
JOANNA LUND
KWQC-TV6 08/25/2005


1 cup unsweetened applesauce
1/2 teaspoon JO's Apple Pie Spice
4 (6-inch) flour tortillas
1 cup (2 small) cored, unpeeled, and diced Red Delicious apples
2/3 cup (2-1/4 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a small bowl, combine applesauce and JO's Apple Pie Spice. Spread about 1/4 cup applesauce mixture on each tortilla. Sprinkle about 1/4 cup apples and 2 tablespoons Cheddar cheese over each. Roll up the tortillas and place on an ungreased baking sheet. Bake for 25 minutes. Good warm or cold.

HINT: Substitute any reputable brand for JO's Apple Pie Spice.

Serves 4 - Each serving equals:
HE: 1 Bread, 1 Fruit, 3/4 Protein
185 Calories, 5 gm Fat, 8 gm Protein, 27 gm Carbohydrate,
328 mg Sodium, 148 mg Calcium, 1 gm Fiber
DIABETIC: 1 Starch, 1 Fruit, 1/2 Meat
An Apple A Day Cookbooklet p.34



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BONANZA BANANA BUTTERSCOTCH PIE

If you're like my daughter Becky, you love butterscotch and bananas! This is the ideal dessert for fans of "B" and "B" - a speedy special delivery that tells your family how much you care.
Serves 8
2 cups (2 medium) sliced bananas
1 (6-ounce) Keebler shortbread piecrust
1 (4-serving) package JELL-O sugar-free instant banana pudding mix
1 1/3 cups Carnation Nonfat Dry Milk Powder *
2 cups water
1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
1/2 cup Cool Whip Free
2 tablespoons (1/2 ounce) chopped pecans
Evenly arrange bananas in piecrust. In a large bowl, combine dry banana pudding mix, 2/3 cup dry milk powder, and 1 1/4 cups water. Mix well using a wire whisk. Pour pudding mixture evenly over bananas. Refrigerate while preparing topping. In the same bowl, combine dry butterscotch pudding mix, remaining 2/3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Spread topping mixture evenly over banana layer. Sprinkle pecans evenly over top. Refrigerate for at least 15 minutes. Cut into 8 servings.

Each serving equals:
HE: 1/2 Fruit, 1/2 Fat Free Milk, 1/2 Bread, 1/4 Fat, 1 Slider, 3 Optional Calories
213 Calories, 5 gm Fat, 5 gm Protein, 37 gm Carbohydrate, 540 mg Sodium,
141 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 2 Starch/Carbohydrate, 1/2 Fruit, 1/2 Fat




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