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ANNINSD Posts: 5,878
2/28/11 8:45 P

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FROZEN NECTARINE YOGURT
Prep: 10 min, Cook: 10 min, plus freezing time.

3-1/4 small nectarines, chopped
2/3 cup water
2 T.+ 2 tsp. honey
2 tsp. fresh lemon juice
3/4 tsp. vanilla extract
2 Tbs. plus 2 tsp. unsweetened apple juice
2/3 cup plain lowfat yogurt

Combine the nectarines, water, and honey in a saucepan.
Cook over medium heat until the nectarines are soft. Purée the
mixture in a blender or food processor. Stir in the lemon juice,
vanilla, and apple juice. Chill until cool. Whisk the yogurt into
the nectarine mixture. Pour into an 8x8" pan and freeze until
crystals form around the edges, about 45 min. Stir the crystals
into the middle of the pan and return to the freezer. When the
mixture is lightly frozen through, whip it until it is light in color.
Spoon the mixture into a storage container and freeze until firm.
Let soften at R/T for10 min. before serv.

Per serv: cals 108, fat 0.9g, 7% cals from fat, choles 2mg,
prot 2.7g, carbos 24.3g, fiber 1.2g, sod. 29mg.

Exch: 1 1/2 Carbos



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ANNINSD Posts: 5,878
2/22/11 2:54 P

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Ziploc Freezer Bag Ice Cream

1/2 cup heavy whipping cream
(for a lighter ice cream use half and half or whole milk)
2 Tablespoons white sugar
1/4 tsp vanilla extract

Put ingredients in a 1 pint Ziploc Freezer Bag and zip shut. Take
a larger size Ziploc Freezer Bag and put the Ice Cream Bag
inside of it then add crushed ice until halfway full then sprinkle 6
tablespoons of salt on top and zip the bag shut.

Gently shake, turn, toss and knead the bag so the mix can get
cold enough to make ice cream. After 5 or 10 minutes, the liquid
from the inner bag will start to harden and turn into ice cream.

Continue to shake, turn, toss and knead the bag. When the ice
cream reaches the consistency you desire, open the Ziploc and
remove the bag with your ice cream .

Be sure to rinse off the Bag with the ice cream to remove any
salt residue before opening and eating. Grab a spoon and enjoy!
Note: Do Not double this recipe, it doesn't work well for bigger
portions.
----------------------------------------
----------------------------
Ziploc Icecream
From: cookie Email:
Date: Monday, August 15, 2005 (8:25:23 AM AZ)


Read about this in Sunday's paper. And what could be easier. Here it is.

1/2 cup milk (ff or combination of ff and evaporated skim)
2tsp. sugar or Splenda
1/2 tsp vanilla or other flavoring.

Put ingredients into a quart freezer bag and make sure it's sealed. In a gallon freezer bag add about a cup of icecubes and 2 tbsp. of salt (regular salt will do). Place the sealed quart bag into the gallon bag and seal. Shake and massage the bag for 7 to 10 minutes or until it looks and feels like icecream. Remove small bag and wipe the salt off the top before you open it to serve.

This sounded like a winner to me, especially since there was nothing to wash. It said you could increase the ingredients to make 2 servings. It's on the menu for tonight.
Cookie


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ANNINSD Posts: 5,878
2/22/11 2:51 P

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ORANGE FREEZE PIE

1 (4-serving) pkg JELL-O sugar-free orange gelatin
2/3 cup water
1 cup Wells' Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and
fat-free ice cream
1 (11-ounce) can mandarin oranges, rinsed and drained
1 cup Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust

In a medium saucepan, combine dry gelatin and water. Bring mixture to a boil.
Remove from heat. Stir in ice cream. Refrigerate for 5 minutes. Add mandarin
oranges and Cool Whip Lite. Mix gently to combine. Spread mixture into pie
crust. Cover and freeze until firm, about 2 hours. Remove from freezer at
least 15 minutes before serving. Cut into 8 servings. Freezes well.

Serves 8 - Each serving equals:
HE: 1 Br, 1/4 Fr, 1/4 Fa, 1 Sl, 6 OC
166 Calories, 6g Fa, 3g Pr, 25g Ca, 152mg So, 30mg Cl, 1 g Fi
Diabetic Exchanges: 2 St, 1 Fa



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ANNINSD Posts: 5,878
2/22/11 2:50 P

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JO's Lemon Yogurt

Recipe By :JoAnna Lund
Serving Size : 5 Preparation Time :0:00
Categories : Snack

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
32 ounces yogurt, skim milk -- plain
1 tub Crystal Light Lemonade Mix

Combine yogurt and Crystal Light. Makes 5 1/3 servings (3/4 cup each).


Each (3/16 recipe) 3/4 cup serving equals:
1 Milk
2.2 Points
109 cal, 0 g fat, 0 g fiber,
10 g prot, 14 g carb, 139 mg sod, 361 mg calc

Source:
"May 2002 Healthy Exchanges Newsletter, p. 9 -- Quick Cooking Tip"
Yield:
"4 cups"

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

Per Serving: 109 Calories; trace Fat (2.9% calories from fat);
10g Protein; 14g Carbohydrate; 0g Dietary Fiber; 3mg Cholesterol; 139mg Sodium.
Exchanges: 1 Non-Fat Milk; 0 Other Carbohydrates.




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ANNINSD Posts: 5,878
2/22/11 2:49 P

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Velvet Vanilla Ice Cream

1 1/3 cups Carnation Nonfat Dry Milk Powder
1/2 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1 cup Splenda Granular
1 cup cold water
3/4 cup Land O'Lakes Fat Free Half & Half
2 teaspoons vanilla extract

In a large bowl, combine dry milk powder, dry coffee creamer, and Splenda. Add water, half & half, and vanilla extract. Mix well to combine, using a wire whisk, Pour mixture into chilled canister of ice cream maker. Process according to the manufacturer's directions. Spoon mixture into a covered container and freeze for 30 minutes, then serve or spoon into individual freezer containers and freeze for up to 1 week.
Serves 6 (1/2 cup)
HE: 2/3 Fat Free Milk, 1/2 Slider, 18 Otitonal Calories
116 Calories, 9 gm Fat, 6 gm Protein, 23 gm Carbohydrate, 127 mg Sodium, 230 mg Calcuim, 0 gm Fiber
Diabetic Exchanges: 1/2 Fat Free Milk, 1/2 Starch/Carbohydrate



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2/22/11 2:47 P

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Ultimate Peanut Butter Ice Cream

2 cups Carnation Nonfat Dry Milk Powder
1/4 cup CarnationCoffee-Mate Fat Free Non Dairy Creamer
1/2 cup granular Splenda
1 3/4 cups cold water
6 tablespoons Peter Pan reduced-fat peanut butter
1 teaspoon vanilla extract
1/4 cup mini chocolate chips
2 tablespoons (1/2 ounce) chopped dry-roasted peanuts

In a large bowl, combine dry milk powder, dry coffee creamer, Splenda, and water. Add peanut
butter and vanilla extract. Mix well to combine, using a wire whisk. Pour mixture into chilled
cannister of ice cream maker. Process according to the manufacturer's directions. When mixture
is at soft-serve stage, add chocolate chips and peanuts and process for 1 minute longer. Serve at
once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 6 (1/2 cup) - Each serving equals:
HE: 1 Skim Milk, 1 Protein, 1 Fat, 3/4 Slider, 5 Optional Calories
___________
234 Calories, 8 gm Fat, 13 gm Protein, 30 gm Carb., 202 mg Sodium, 306 mg Calcium, 1 gm
Fiber
___________
DIABETIC: 1 Skim Milk, 1 Meat, 1 Fat, 1 Starch/Carb




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2/22/11 2:46 P

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Any Season Strawberry Ice Cream

2/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1 cup cold water
1/2 cup granular Splenda
1 teaspoon lemon juice
2 cups frozen unsweetened strawberries, partially thawed and chopped

In a large bowl, combine dry milk powder, dry coffee creamer, and water. Stir in Splenda and lemon
juice. Pour mixture into chilled cannister of ice cream maker. Process according to the
manufacturer's directions. When mixture is at soft-serve stage, add strawberries and process for 2
minutes longer. Serve at once or spoon mixture into a covered cntainer and freeze for up to 8 hours.

Serves 4 (1/2 cup) - Each serving equals:
HE: 1 skim milk, 1/2 fruit, 1/4 slider, 12 optional calories
*********
121 calories, 1 gm fat, 4 gm protein, 24 gm carb, 64 mg sodium, 168 mg calcium, 1 gm fiber
*********
Diabetic: 1 skim milk, 1/2 fruit
~~~~~~~~~~~~~~~~~~~~~~~




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2/22/11 2:45 P

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Pistachio Ice Cream

1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/2 cups cold water
1/2 granular Splenda
1/4 teaspoon almond extract
2-3 drops green food coloring
1/4 cup (1 oz) chopped pistachio nuts

In a large bowl, combine dry milk powder and water. Stir in Splenda, almond extract, and green food
coloring. Pour mixture into chilled cannister of ice cream maker. Process according to the
manufacturer's directions. When mixture is at soft-serve stage, add pistachio nuts and process for 1
minute longer. Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 4 (full 1/2 cup) - Each serving equals:

HE" 1 skim milk, 1/2 fat, 1/4 protein, 12 optional calories
***************
127 calories, 3 gm fat, 9 gm protein, 16 gm carb, 126 mg sodium, 312 mg calcium, 1 gm fiber
***************
Diabetic: 1 skim milk, 1/2 fat



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2/22/11 2:44 P

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Grande Coconut Ice Cream

1 1/3 cups Carnation Nonfat Dry Milk Powder
1/4 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1 2/3 cups cold water
1/2 cup granular Splenda
1 teaspoon coconut extract
1/4 teaspoon ground cinnamon
6 tablespoons flaked coconut

Ina large bowl, combine dry milk powder, dry coffee creamer, and water. Stir in Splenda, coconut
extract, and cinnamon. Pour mixture into chilled cannister of ice cream maker. Process according to

the manufactures directions. When mixture is at soft-serve stage, add coconut and process for 1
minute longer. Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 6 (1/2 cup)
HE: 2/3 Skim Milk, 1/2 Slider, 3 Optional Calories
102 Calories, 2 gm Fat, 5 gm Protein, 16 gm Carb., 96 mg Sodium, 203 mg Calcium, 0 gm Fiber
DIABETIC: 1/2 Skim Milk, 1/2 Starch/Carb., 1/2 Fat
Weight Watchers Points: 2


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2/22/11 2:43 P

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Cliffs Chocolate Cappuccino Ice Cream
Serves 8 (1/2 c. serving) Freezes well.

1/4 cup unsweetened cocoa
3/4 cup pourable Splenda
1 1/3 cups Carnation Nonfat Dry Milk Powder
1/4 cup Carnation Fat Free Instant Dry Coffee Creamer
1 Tablespoon instant coffee crystals
1/2 teaspoon ground cinnamon
2 cups cold water

In a large bowl, combine cocoa, Splenda, dry milk powder, coffee creamer, coffee crystals, and cinnamon. Add
water. Mix well using a wire whisk. Cover and place in freezer for 15 min. Pour chilled mixture into chilled cannister
of ice cream maker. Process according to the manufacturer's directions. Serve at once or spoon into a covered
container and freeze for up to 8 hrs.

Serves 8 (1/2 cup)
Each serving equals: HE: 1/2 SM, 1/4 Sl, 11 OC
73 calories, 1 gm Fa, 5 gm Pr, ll gm Ca, 64 gm So, 158 mg Cl, 1 gm Fi
Diabetic: 1/2 SM, 1/2 St/Ca



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2/22/11 2:42 P

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Imperial Cherry Ice Cream
Serves 6
Freezes well

1 1/2 cups pitted and chopped bing cherries
3/4 cup + 2 tablespoons granular Splenda *
2 cups Carnation Nonfat Dry Milk Powder
1/4 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1 cup cold water
1 teaspoon vanilla extract
1/4 cup mini chocolate chips
1/4 cup (1 ounce) slivered almonds

In a large bowl, combine bing cherries and 2 tablespoons Splenda.
In another large bowl, combine dry milk powder,dry coffee creamer, remaing 3/4 cup Splenda,
water, and vanilla extract. Pour milk mixture into chilled canister of ice cream maker.
Process according to manufacturer's directions. When mixture is at soft-serve stage, add the cherry
mixture, chocolate chips and almonds and process for 1 minute longer.
Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 6 (1/2 cup) - Each serving equals:
HE: 1 SM, 1/2 Fr, 3/4 Sl, 19 OC
188 calories, 4 gm Fa, 10 gm Pr, 28 gm Ca, 127 mg So, 321 mg Cl, 1 gm Fi
DIABETIC: 1 SM, 1/2 Fr, 1/2 St/Ca, 1/2 Fa


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2/22/11 2:40 P

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Bing Cherry and Chocolate Ice Cream Supreme
(I Got The Machine...., pg. 15)

1 1/3 cups Carnation Nonfat Dry Milk Powder
1/4 cup Carnatioin Coffee-Mate Fat Free Non Dairy Creamer
1/2 cup granular Splenda
1 1/2 cups cold water
1 teaspoon vanilla extract
1 cup pitted and chopped fresh bing cherries
1/4 cup mini chocolate chips
2 tablespoons chopped pecans

In a large bowl, combine dry milk powder, dry coffee creamer, Splenda, water and vanilla extract.
Pour mixture into chilled canister of ice cream maker. Process according to the manufacturer's
directions. When mixture is at soft-serve stage, add cherries, chocolate chips and pecans and
process for 1 minute longer. Serve at once or spoon mixture into a covered container and freeze
for up to 8 hours.

Hint: Thawed frozen bing cherries may be used in place of fresh cherries.

Serves 4 (1/2 cup) - Each serving equals:
HE: 1 Skim Milk, 1/2 Fruit, 1/2 Fat, 3/4 Slider, 10 Optional Calories
____________
215 Calories, 7 gm Fat, 8 gm Protein, 30 gm Carb., 127 mg Sodium, 321 mg Calcium, 2 gm
Fiber
____________
DIABETIC: 1 Skim Milk, 1 Starch/Carb, 1/2 Fat



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2/22/11 2:39 P

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Spiced Fruit Compote Sundae
JOANNA LUND
KWQC-TV6 06/22/2005


1 (8-ounce) can fruit cocktail, packed in fruit juice, undrained
1/4 teaspoon JO's Apple Pie Spice or any apple pie spice
1 cup Wells' Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream

In a small saucepan, combine undrained fruit cocktail and JO's Apple Pie Spice. Cook over medium heat for about 5 minutes or until heated through. Place 1/2 cup ice cream in 2 dessert dishes. Evenly spoon warm fruit mixture over ice cream.

Serves 2 - Each serving equals:
HE: 1 Fruit, 1/2 Slider, 10 Optional Calories
104 Calories, 0 gm Fat, 3 gm Protein, 23 gm Carbohydrate,
54 mg Sodium, 1 gm Fiber
Diabetic Exchangs: 1 Fruit, 1 Starch
Dinner for Two p.45


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2/21/11 6:25 P

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Apple Caramel-Pecan Pie

Healthy Exchanges Newsletter, October 2001, pg 4

Peggy Hamilton, Cleveland, OH, requested a healthy pie that tasted something like a taffy apple. All I can say is that this put a twinkle in the eye of everyone I asked to taste test it for me!

1 Pillsbury refrigerated unbaked 9 inch pie crust
4 cups (8 small) cored, peeled and diced cooking apples
5 tablespoons purchased graham cracker crumbs or 6 (2 1/2 in) graham crackers, made into crumbs*
3 tablespoons Smucker's Fat Free Caramel Syrup
1/2 cup granular Splenda
2 tablespoons (1/2 oz) chopped pecans

Preheat over to 400 degrees. Place pie crust in a 9 inch pie plate. Flute edges. In a large bowl, combine apples and 2 tablespoons graham cracker crumbs. Stir in caramel syrup. Spread mixture evenly into pie crust. Bake for 20 minutes. Lover oven temperature to 350 degrees. In a small bowl, combine remaining 4 tablespoons graham cracker crumbs, Splenda and pecans. Sprinkle mixture evenly over top of partially baked pie. Lightly spray crumbs with butter flavored cooking spray. Continue baking for 30 minutes. Place pie plate on a wire rack and allow to cool. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Fr, 3/4 Br, 1/4 Fa, 3/4 Sl, 9 OC
205 Calories, 9 gm Fa, 1 gm Pr, 30 gm Ca, 304 mg So, 6 mg Cl, 2 gm Fi
Diabetic: 1 Fr, 1 St/Ca, 1 Fa

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



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2/21/11 6:21 P

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Apple Cream Dessert

Healthy Exchanges Newsletter, October 2001, pg 1

After trying this one, I think you'll be putting it on the menu often!

12 (2 1/2 inch) cinnamon graham crackers*
1 (4 serving) pkg Jello sugar free vanilla cook and serve pudding mix
1 (4 serving) pkg Jello sugar free lemon gelatin
1 cup unsweetened apple juice
3 cups (6 small) cored, unpeeled and sliced cooking apples
1 teaspoon JO's Apple Pie Spice
1 cup Cool Whip Free
2 tablespoons (1/2 oz) chopped pecans

Evenly arrange 9 graham crackers in a 9 by 9 inch cake pan. In a large saucepan, combine dry pudding mix, dry gelatin and apple juice. Stir in apples. Cook over medium heat until mixture thickens and starts to boil, stirring often. Remove from heat. add JO's Apple Pie Spice. Mix gently to combine. Place saucepan on a wire rack and let set for about 20 minutes, stirring occasionally. Fold in Cool Whip Free. Evenly spread mixture over cracker crust. Finely crush remaining 3 graham crackers. Evenly sprinkle cracker crumbs and pecan over top. Cover and refrigerate for at least 2 hours. Cut into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Fr, 2/3 Br, 1/3 Fa, 1/2 Sl
143 Calories, 3 gm Fa, 1 gm Pr, 28 gm Ca, 1023 mg So, 15 mg Cl, 2 gm Fi
Diabetic: 1 Fr, 1 St/Ca

HINTS: 1. Substitute any reputable brand for JO's Apple Pie Spice.
2. A self seal sandwich bag works great for crushing graham crackers.


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2/21/11 6:20 P

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Friendship Turtle Ice Cream Pie

Healthy Exchanges Newsletter, October 2001, pg 8

After our Alaskan Cruise last year, many of us from the midwest took Amtrak back home. A scrumptious ice cream dessert was on the menu and many of the folks who tried it kept asking if I could create something similar but healthier. I "ate with my eyes" and cam up with this. Because of the special bond we had formed, I chose a special name for it. By the way the stats for the original were about 900 calories with 50 grams of fat for THE same size serving!!!

2 cups Wells' Blue Bunny sugar and fat free vanilla ice cream or any sugar and fat free ice cream
4 pieces Russell Stover Sugar Free Pecan Delights, coarsely chopped
1 (6 oz) Keebler chocolate pie crust
1 (4 serving) pkg Jello sugar free chocolate cook and serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2/3 cup water
1/2 cup miniature marshmallows
3/4 cup Cool Whip Lite
2 tablespoons Smucker's Fat Free Caramel Syrup
1 tablespoons mini chocolate chips

In a large bow, stir ice cream with a large spoon until soft. Add Pecan Delight pieces. Mix gently to combine. Spread ice cream mixture evenly in pie crust. Cover and place in freezer while preparing chocolate sauce. Meanwhile in a medium saucepan, combine dry pudding mix, dry milk powder and water. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in marshmallows. Mix well until mixture is smooth. Cool for 10 minutes. Spoon chocolate sauce evenly over top of ice cream. Freeze for 15 minutes. Spread Cool Whip Lite over chocolate layer. Drizzle caramel syrup over Cool Whip Lite. Sprinkle chocolate chips over top. Freeze for at least 1 hour. Remover from freezer at least 15 minutes before serving. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Br, 1 Fa, 1/4 SM, 1 Sl, 19 OC
257 Calories, 9 gm Fa, 6 gm Pr, 38 mg Ca, 220 mg So, 135 mg Cl, 1 gm Fi
Diabetic: 2 St/Ca, 1 Fa


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2/21/11 6:12 P

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Key Lime Pie serves 8
From Cooking Healthy Across America

1 1/3 cups cold water
2 2/3 cups Carnation n/f dry milk powder
3/4 cup pourable Sugar Twin or Sprinkle Sweet (divided)
2 (4 serv.) pkg. Jello s/f instant vanilla pudding mix
2 (4 serv.) pkg. Jello s/f lime gelatin
1 (6 oz) Keebler graham cracker piecrust
6 egg whites
1 tsp. lime juice
2 tabl. purchased graham cracker crumbs or two ( 2 1/2 inch) graham crackers, made into crumbs

Place cold water in a 4 cup glass measuring cup. Stir in dry milk powder until mixture makes a smooth paste. Cover and microwave on HIGH (100% power) for 45 - 60 seconds or until mixture is very hot, but not to the boiling point. Stir in 1/2 cup Sugar Twin. Mix well to combine. Cover and refrigerate for at least 2 hours before using. Preheat oven to 350 degrees. In a large bowl, combine dry pudding mixes, dry gelatins, and refrigerated milk mixture. mix well using a wire whisk. Spread mixture into piecrust. In a medium bowl, beat egg whites with an electric mixer until soft peaks form. Add lime juice and remaining 1/4 cup Sugar Twin. Continue beating until stiff peaks form. Spread meringue mixture evenly over filling mixture, being sure to seal to edges of piecrust. Evenly sprinkle graham cracker crumbs over top. Bake for 8 - 10 minutes or until meringue starts to turn golden brown. Place pie plate on a wire rack and allow to cool 15 min. Refrigerate for at least 2 hours. Cut into 8 servings.

HINT: Egg whites beat best at room temperature

Meringue pie cuts easily if you dip a sharp knife in warm water before slicing.

A self seal sandwich bag works great for crushing graham crackers

Each serving equals:
HE: 1 skim milk, 1/2 bread, 1/4 protein, 1 slider, 19 optional calories

221 Calories, 5g fat, 12g protein, 32g carbo, 644mg sodium, 280mg calcium, 1g fiber

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


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2/21/11 5:24 P

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Deli-Style New York Cheesecake serves 12
From Cooking Healthy Across America

1 1/2 cups purchased graham cracker crumbs or 12 (2 1/2 inch) graham cracker squares, made into crumbs
1/4 cup pourable Sugar Twin or Sprinkle Sweet
2 tabl. reduced calorie margarine, melted
3 (8 oz) packages philadelphia fat free cream cheese
2 (4 serv.) pkg. Jello s/f vanilla cook and serve pudding mix
1 cup Carnation n/f dry milk powder
1 cup water
3 eggs, slightly beaten or equivalent in egg substitute
1/2 cup Land O Lake no fat sour cream
3 tabl. lemon juice
2 tsp. vanilla extract

Preheat oven to 325 degrees. Spray an 8 x 8 spring form pan with butter flavored cooking spray. In a medium bowl, combine graham crackers crumbs, Sugar Twin and margarine. Gently press crumbs into prepared pan. In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, water and eggs. Mix well using a wire whisk. Blend in sour cream, lemon juice and vanilla extract. Pour mixture into prepared pan. Gently rotate pan to settle batter. Bake for 50 - 60 min. or until cake is set 2 inches from the edges, but the center is till pudding like. Turn oven off, open door and let cake set in oven for 15 min. Place pan on a wire rack and allow to cool completely. Remove sides of pan and refrigerate cake for at least 2 hours. Cut into 12 servings.

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

When serving, good garnished with 1 tabl. spreadable fruit and Cool Whip Lite.

Each serving equals:
HE: 1 1/4 protein (1/4 limited), 2/3 bread, 1/4 skim milk, 1/4 fat, 19 opt. calories

168 Calories, 4g fat, 10g protein, 23g carbo, 433mg sodium, 207mg calcium, 0 fiber

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

HE Web site notes: You can use a variety of toppings, i.e. lemon, blueberry, cherry, raspberry and a bit of Cook Whip.

Ann's note: top with whole strawberries upside down and cover with a glaze. I understand there is one on the market now like Mazarette that is reduced calorie.


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2/21/11 5:19 P

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Coconut Pudding serves 4
From Cooking Healthy Across America

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

In a medium saucepan, combine dry pudding mix, dry milk powder and water. Cook over medium heat until mixture thickens and starts to boil, stirring constatnly. Remove from heat. Stir in coconut extract and coconut. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 30 minutes.

Each serving equals:
HE 1/2 skim milk, 1/4 slider, 15 opt. calories

77 Cal, 1g fat, 4g protein, 13g carbo, 188mg sodium, 138mg calcium 0 fiber

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


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2/20/11 4:19 P

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Heavenly Hash Pie serves 8
From Diabetic's H E Cookbook

1 (4 serv) pkg. Jello s/f instand banana pudding mix
1/3 cup Carnation n/f dry milk powder
3/4 cup Yoplait plain f/f yogurt
3/4 cup water
1/2 tsp. coconut extract
1 cup Cool Whip Lite (divided)
1 cup (one 11 oz can) mandarin oranges, rinsed and drained
1 cup (one 8 oz can) pineapple chunks, packed in fruit juice, drained
1 (6 oz) Keebler butter flavored piecrust
1 tabl. flaked coconut

In a large bowl, combine dry pudding mix and dry milk powder. Add yogurt and water. Mix well using a wire whisk. Stir in coconut extract, 1/4 cup Cool Whip Lite, mandarin oranges, and pineapple. Pour mixture into piecrust. Refrig. about 2 hours. spread remaining 3/4 cp Cool Whip Lite evenly over set filling. Sprinkle flaked coconut over top. Cut into 8 servings

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

201 calories, 6g fat, 4g protein, 33g carbo, 336mg sodium, 1g fiber

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


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Oatmeal Raisin Cookies serve 8 (3 each)
From Diabetic's H E Cookbook

1 1/2 cups ( 4 3/4 oz) quick oats
1/2 cup + 1 tabl. all purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1 tsp. pumpkin pie spice
2 tabl. Brown Sugar Twin
1/3 cup. Sugar Twin or Sprinkle Sweet
2 tabl. + 2 tsp. reduced calorie margarine
1 egg slightly beaten, or equivalent in egg substitute
1/2 cup unsweetened applesauce
1/4 cup Yoplait plain f/f yogurt
6 tabl. raisins

Prehat oven 350 degrees. Spray 2 cookie sheets with butter flavored cooking spray. In a large bowl, combine oats, flour, baking powder, baking soda, pumpkin pie spice, Brown sugar Twin, and Sugar Twin. Melt margarine and blend into oats misture. Add egg, applesauce,, yogurt, and raisins. Mix gently to combine. Drop by tabl. to form 24 cookies on prepared cookie sheets. Bake 20 - 22 min. Place cookie sheets on wire racks and allow to cool completely.

Each serving equals:
Diabetic: 1 starch, 1/2 fruti, 1/2 fat

111 calories, 3g fat, 3g protein, 18g carbo, 148mg sodium, 3g fiber.

HE: 1 1/3 bread

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Cherry Pie Filling serves 8
From Diabetic's H E Cookbook

1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 (4 serv) pkg. Jello s/f cherry gelatin
1 1/4 cups water
2 cups (one 16 oz can) tart red cherries, packed in water, draned

In a medium saucepan, combine dry pudding mix, dry gelatin, water and cherries. Cook over medium heat, stirring constantly until mixture thickens and starts to boil. Remove from heat. Place pan on a wire rack and allow to cool completely. Use as you would urchased canned cherry pie filling.

HINT. After removing mixture from heat, try adding 1/2 tsp. almond extract. It's wonderful

Each serving equals:
Diabetic, 1/2 fruit

45 calories, less than 1 gram fat, 4g protein, 7g carbo, 102mg sodium, 1g fiber

HE: 1/2 fruit, 14 opt calories


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2/20/11 4:09 P

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Applesauce Mince Pie

Healthy Exchanges Newsletter, November 2001, pg 4

Nelda Morningstar, St Louis, MO, requested a tasty mincemeat pie without meat. I guess Nelda is a woman after my own hear - that's how I like my mincemeat, too. And I especially love this tasty pie!

1 Pillsbury refrigerated unbaked 9 inch pie crust
1 (4 serving) pkg Jello sugar free vanilla cook and serve pudding mix
1 cup unsweetened applesauce
1/2 cup water
1/4 cup raisins
2 cups (4 small) cored, peeled and chopped cooking apples
1 teaspoon JO's Apple Pie Spice
1/4 cup (1 oz) chopped walnuts

Preheat oven to 375 degrees. Place pie crust in a 9 inch pie plate and flute edges. In a large saucepan, combine dry pudding mix, applesauce, and water. Stir in raisins and apples. Cook over medium heat until apples are soft, stiffing often. Remove from heat. Add JO's Apple Pie Spice and walnuts. Mix well to combine. Spoon hot mixture into pie crust. Bake for 30 to 35 minutes or until crust is golden brown. Place pie plate on a wire rack and allow to cool for 15 minutes. Refrigerate for at least 1 hour. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Br, 1 Fr, 3/4 Fa, 3/4 sl, 6 OC
193 Calories, 9 gm Fa, 1 gm Pr, 27 gm Ca, 159 mg So, 12 mg Cl, 2 gm Fi
Diabetic: 1 1/2 St/Ca, 1 Fr, 1 Fa

HINTS: 1. Substitute any reputable brand for JO's Apple Pie Spice.
2. Good topped with 1 tablespoon Cool Whip Lite, but don't forget to count the few additional calories.


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2/19/11 9:53 P

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Lady Baltimore Cake serves 12
From Cooking Healthy Across America

1 1/3 Carnation n/f Dry Milk Powder
1 cup cold water
1 tabl. white vinegar
1 1/2 cups all purpose flour
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1 tsp. baking powder
1 tsp. baking soda
1/2 cup Kraft f/f mayonnaise
1 tabl. vanilla extract (divided)
2 1/2 cups Cool Whip Free
1/4 cup (1 oz) choppeed pecans
8 maraschino cherries, quartered
1/4 cup raisins
1/4 cup chopped figs

Preheat oven to 350 degrees. Spray two 9 x 9 cake pans with butter flavored cooking spray. In a small bowl, combine dry milk powder, water and vinegar. Set aside. In a large bowl, combine flour, Sugar Twin, baking powder, and baking soda. Stir mayonnaise and 2 tsp vanilla extract into milk mixture. Add milk mixture to flour mixture. Mix gently to combine. Pour batter into prepared pans. Bake for 18 - 22 minutes or until toothpick inserted in center comes out clean. Place cake pans on wire racks and cool for 10 min. Remove cakes from pans and continue to cool completely on wire racks. In a large bowl, combine Cool Whip Free and remaining 1 tsp. vanilla extract. Add pecans, maraschino cherries, raisins, and figs. Mix gently to combine. To assemble cake, place 1 cake layer on serving plate, spread 1 cup topping mixture over top, arrange remaining cake layer on top and frost sides and top with remaining topping. Cut into 12 servings. Refrig. leftovers.

Each serving equals:
HE: 2/3 bread, 1/3 skim milk, 1/3 fruit, 1/3 fat, 1/2 slider 2 optional calorieis

146 calories, 2g fat, 3g protein, 29g carbo, 246gm sodium, 80mg calcium, 1g fiber

Diabetic: 2 starch/carbo


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2/19/11 2:24 P

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Layered Cherry Rice Dessert

Healthy Exchanges Newsletter, January 2002, Pg 8

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

1 (4 serving) pkg Jello sugar free cherry gelatin
1 (4 serving) pkg Jello sugar free vanilla cook and serve pudding mix
1 (16 oz) can tart red cherries, packed in water, drained and 1/2 cup liquid reserved
1 3/4 cup water*
1 (8 oz) pkg Philadelphia fat free cream cheese*
3 cups cold cooked rice
1/4 cup (1 oz) chopped pecans
1 (4 serving) pkg Jello 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 buttered 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 remain 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 Br, 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


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2/19/11 1:56 P

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Easy Fruit Bars

Healthy Exchanges Newsletter, January 2002, Pg 9

Have these ready the next time someone cries, "what's to eat?"

3/4 cup quick oats
1 cup Bisquick reduced fat baking mix
1/2 cup granular Splenda
1/4 cup reduced calorie margarine
1/4 cup fat free milk
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
1/2 cup spreadable fruit spread (any flavor)

Preheat oven to 350 degrees. Spray and 8 by 8 inch baking dish with butter flavored cooking spray. In a large bowl, combine oats, baking mix and Splenda. Add margarine. Using a pastry blender or two forks, mix gently until mixture is crumble. Reserve 1/2 cup crumb mixture. Stir milk into remaining mixture. Fold in walnuts and chocolate chips. Using a plastic zip lock bag, pat mixture into prepare baking dish. Carefully spread fruit spread over crust. Evenly sprinkle reserved crumb mixture over fruit spread. Lightly spray top with butter flavored cooking spray. Bake for 25 to 30 minutes or until golden brown. Place baking dish on a wire rack and let set for 10 minutes. Cut into 16 bars.

Serves 8 (2 each) - Each serving equals:
HE: 1 Br, 1 Fr, 1 Fa, 1/4 Sl, 9 OC
178 Calories, 6 gm Fa, 3 gm Pr, 28 gm Ca, 47 mg So, 6 mg Cl, 1 g Fi
Diabetic: 1 St, 1 Fr, 1 Fa


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2/19/11 1:45 P

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Chocolate Christmas Pizza

Healthy Exchanges Newsletter, December 2001, pg 1

If I wanted extra gifts under the tree from Santa - this is what I'd be stirring up before the Jolly Man came to town!

1/2 cup reduced calorie margarine
3/4 cup granular Splenda
1 egg or equivalent in egg substitute
2 teaspoons vanilla extract*
1 cup all purpose flour
3/4 cup quick oats
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup mini chocolate chips*
1 (4 serving) pkg Jello sugar free instant chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Dannon plain fat free yogurt
1 1/3 cups Cool Whip Free*
5 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 and Splenda. Stir in egg and 1 teaspoon vanilla extract. Add flour, oats, baking soda and salt. Mix well to combine. Fold in 6 tablespoons chocolate chips. Shape dough into a ball and place in 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 and allow to cool completely. In a medium bowl, mix 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 tablespoons chocolate chips over top and garnish with cherry halves. Refrigerate for at least 30 minutes. Cut into 12 pieces.

Serves 12 - Each serving equals:
HE: 1 Fa, 2/3 Br, 1/4 SM, 1/2 Sl, 15 OC
182 Calories, 6 gm Fa, 5 gm Pr, 27 gm Ca, 345 mg So, 91 mg Cl, 1 gm Fi
Diabetic: 1 1/2 St/Ca, 1 Fa


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2/19/11 1:42 P

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Baked Apple and Graham Cracker Pudding serves 8
From Make A Joyful Table.

3 cups (6 small) cored, peeled and diced cooking apples
1/2 cup pourable Sugar Twin
1 1/2 cups purchased graham cracker crumbs or 24 (2 1/2 inch) graham cracker squares, made into crumbs
1/4 cup raisins
1 1/3 cups Carnation n/f dry milk powder
1 1/4 cups water
1/2 cup Cary's Sugar Free Maple Syrup

Preheat oven 350 degrees. Spray a 9 x 9 cake pan with butter flavored cooking spray. Layer apples, sugar twin, raisins, and graham cracker crumbs in prepared cake pan. In a small bowl, combine dry milk powder, water and maple syrup. Mix well to combine. Evenly pour mixture over top. Bake for 35 - 45 min. Place pan on a wire rack and let set for 5 min. Cut into 8 servings. Good served warm or cold.

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

Each serving equals:
HE: 1 bread, 1 fruit, 1/2 skim milk, 16 opt. calories

178 calories, 2g fat, 5g protein, 35g carb, 232mg sodium, 149mg calcium, 2g fiber

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


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2/19/11 1:38 P

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applesauce Bars with Crunch Topping serves 8 (2 each)
From Make A Joyful Table

1 1/2 cups all purpose flour
1 cup pourable Sugar Twin (divided)
1 tsp. baking powder
1/2 tsp. baking soda
2 cups unsweetened applesauce
1 egg or equivalent in egg substitute
1 tsp. coconut extract
1/4 cup Brown Sugar Twin
1/4 cup (1 oz) chopped walnuts
1/4 cup (1 oz) mini chocolate chips
2 tabl. flaked coconut

Preheat oven 300 degrees. Spray a 9 x 13 cake pan with butter flavored cooking spray. In a large bowl, combine flour, 3/4 cup Sugar Twin, baking powder, and baking soda. Add applesauce, egg and coconut extract. Mix well to combine. spread batter into prepared cake pan. In a medium bowl, combine remaining 1/4 cup Sugar Twin, Brown Sugar Twin, walnuts, chocolate chips and coconut. Evenly sprinkle mixture over top of batter. Bake for 45 - 55 min. or until a toothpick inserted in center comes out clean. Place cake pan on a wire rack and allow to cool. Cut into 16 bars.

Each serving equals:
HE: 1 bread, 1/2 fruit, 1/4 protein, 1/4 fat, 1/4 slider, 16 opt. calories

164 calories, 4g fat, 4g protein, 28g carbo, 271mg sodium, 47mg calcium, 2g fiber

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


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2/19/11 1:30 P

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Maximum Chocolate Power Dessert serves 8
From Make A Joyful Table

12 (2 1/2 inch) chocolate graham crackers (divided)
1 (8 oz.) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg. Jello s/f instant chocolate fudge pudding mix
2 cups Carnation nonfat dry milk powder (divided)
3 1/2 cups water (divided)
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
1 cup Cool Whip Free (divided)
1 (4 serv) pkg. Jello s/f instant white chocolate pudding mix

Arrange 9 graham crackers in bottom of a 9 x 9 cake pan. In a large bowl, stir cream cheese with a spoon until soft. Add dry choco. fudge pudding mix, 2/3 cup dry milk powder, and 1 1/4 cups water. Mix well using a wire whisk. Carefully spread mixture over graham crackers. In same bowl, combine dry choco. pudd2ing mix, another 2/3 cup dry milk powder, and another 1 1/4 cups water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free. Spread mixture evenly over cream cheese layer. Refrig. while preparing topping. In another large bowl, combine dry white choco. pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. mix well using a wire whisk. Blend in remaining 3/4 cup Cool whip Free. Spread white choco. mixture evenly over set chocolate layer. Crush remaining 3 graham crackers. Evenly sprinkle cracker crumbs on top. Cover and refrig. 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: 3/4 skim milk, 1/2 bread, 1/2 protein, 1/2 slider, 15 opt. calories

169 calories, 1g fat, 11g protein, 29g carbo, 797mg sodium, 209mg calcium, 0 fiber

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


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2/19/11 1:28 P

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Chocolate and Peanut Butter Layered Dessert serves 8
From Make A Joyful Table.

12 (2 1/2 inch) peanut butter or chocolate graham crackers (divided)
1 (8 oz.) pkg. Philadelphia fat free cream cheese
1/4 cup peter Pan reduced fat peanut butter
3/4 cup Cool Whip Free (divided)
2/3 cup Carnation n/f dry milk powder
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
1 1/4 cups water
1 tsp. vanilla extract
2 tabl. (1/2 oz.) chopped dry roasted peanuts

Arrange 9 peanut butter graham crackers in bottom of 9 x 9 cake pan. In a medium bowl, stir cream cheese with a spoon until soft. Add peanut butter and 1/4 cup Cool Whip Free. Mix well to combine. Carefully spread mixture over graham crackers. In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in vanilla extract and remining 1/2 cup Cool Whip Free. Evenly spread pudding mixture over cream cheese mixture. Refrig. for 10 min. Crush remaining 3 graham crackers. Evenly sprinkle cracker crumbs and peanuts over top. cover and refrig. 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 protein, 2/3 fat, 1/2 bread, 1/4 skim milk, 1/4 slider, 10 opt. calories

144 calories, 4g fat, 9g protein, 18g carb, 441mg sodium, 70mg calcium, 1g fiber

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


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2/19/11 1:21 P

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Layered Cherry Almond Pie serves 8
From Make a Joyful Table

2 cups (one 16 oz can) tart red cherries, packed in water, drained and 1/2 cup liquid reserved
3/4 cup water
1 (4 serv) pkg. Jello s/f cherry gelatin
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 1/2 tsp. almond extract (divided)
1 (8 oz) pkg. Philadelphia f/f cream cheese
1/4 cup pourable Sugar Twin
1 cup Cool Whip Lite (divided)
1 (6 oz) Keebler graham cracker piecrust
3 - 4 drops red food coloring
1/4 cup (1 oz) sliced almonds

In a medium saucepan, combine reserved cherry liquid and water. Bring mixture just to a boil Remove from heat. Add dry gelatin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow mixture to cool completely. Add dry pudding mix. Mix well using a wire whisk. Stir in 1 tsp. almond extract and cherries. Set aside. In a medium bowl, stir cream cheese with a spoon until soft. Add Sugar Twin, 1/4 cup Cool Whip Lite and remaining 1/2 tsp. almond extract. Mix well to combine. Spread cream cheese mixture evenly into piecrust. Spread cherry mixture over top. Refrigerate for at least 2 hours. In a small bowl, combine remaining 3/4 cup cool Whip Lite and red food coloring. Spread mixture evenly over cherry layer. Evenly sprinkle almonds over top. Refrigerate for at least 15 minutes. Cut into 8 servings.

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

208 calories, 8g fat, 7g protein, 27g carbo, 502mg sodium, 16mg calcium, 1g fiber

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


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2/18/11 2:27 P

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Single Serve "Pound" Cakes

Healthy Exchanges Newsletter, February 2002, pg 9

I did the almost impossible - I stirred up something that's a kissing cousin to pound cake - and it's both easy and healthy!

2 tablespoons fat free milk
1 teaspoon distilled white vinegar
1 tablespoon + 1 teaspoon reduced calories margarine
1 tablespoon Land O Lakes no fat sour cream
1/2 cup granular Splenda
2 eggs or equivalent in egg substitute
1/2 cup all purpose flour
1/4 teaspoon baking soda
1/2 teaspoon vanilla extract

Preheat over to 350 degrees. Spray 2 (12 ounce) custard cups or ramekins with butter flavored cooking spray. In a small bowl, combine milk and vinegar. Set aside. In a medium bowl, combine margarine and sour cream. Add Splenda and eggs. Mix well using a wire whisk until mixture is fluffy. Gently stir in flour, baking soda and milk mixture. Fold in vanilla extract. Evenly spoon batter into prepared custard cups. Place cups on a baking sheet and bake for 20 to 25 minutes or until cakes test done in center. Place cups on a wire rack and let set for 5 minutes. Carefully remove "pound" cakes from cups and continue cooling on a wire rack.

Serves 2 - EAch serving equals:
HE: 1 Br, 1 Pr, 1 Fa, 1/4 Sl, 14 OC
189 Calories, 5g Fa, 6g Pr, 30g Ca, 231mg So, 57mg Cl, 1g Fi
Diabetic: 1 St, 1 Mt, 1 Fa


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2/18/11 2:24 P

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Chocolate Pistachio Poke Cake

Healthy Exchanges Newsletter, February 2002, Pg 8

A very pleasant way to end just about any meal!

2 cups Carnation Nonfat Dry Milk Powder*
3 1/2 cups water*
1 tablespoon distilled white vinegar
1 1/2 cups Bisquick Reduced Fat Baking Mix
3/4 cup granular Splenda
1/4 cup unsweetened cocoa
1 teaspoon baking powder
1/4 cup I Can't Believe It's Not Butter Light Margarine
1 1/2 teaspoons vanilla extract
2 (4 serving) pkgs Jello sugar free instant pistachio pudding mix*
1 1/2 cups Cool Whip Free

Preheat oven to 350 degrees. Spray a 9 by 13 inch cake pan with butter flavored cooking spray. In a small bowl, combine 2/3 cup dry milk powder, 1 cup water and vinegar. Set aside. In a large bowl, combine baking mix, Splenda, cocoa and baking powder. Add milk mixture, margarine and vanilla extract. Using an electric mixer, blend on Low for 30 seconds. Continue blending on High for 2 minutes. Spread batter evenly into prepared cake pan. Bake for 15 to 18 minutes or until a toothpick inserted near center comes out clean. Using the handle of a wooden spoon evenly poke holes into warm cake at 1 inch intervals. In a large bowl, combine 1 pkg dry pudding mix. 2/3 cup dry milk powder and 1 1/2 cups water. Mix well using a wire whisk. Spread pudding mixture evenly over top of cake, making sure it runs into holes. Refrigerate while preparing topping. In same bowl, combine remaining package of dry pudding mix, remaining 2/3 cup dry milk powder and 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spread topping mixture over top. Refrigerate for at least 1 hour. Cut into 12 servings.

Serves 12 - Each serving equals:
HE 2/3 Br, 3/4 Fa, 1/2 SM, 1/4 Sl, 18 OC
181 Calories, 5g Fa, 5g Pr, 28g Ca, 428mg So, 179mg Cl, 1g Fi
Diabetic: 1 1/2 S/Ca, 1/2 Fa, 1/2 SM




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2/18/11 2:22 P

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Coconut Cherry Crisp

Healthy Exchanges Newsletter, February 2002, Pg 8

Coconut, cherry and crisps - three choice "c" words to chew on!!!

1 (20 oz) can Lucky Leaf No Sugar Added Cherry Pie Filling
1/2 teaspoon coconut extract
1 cup (3 oz) quick oats
6 tablespoons all purpose flour
1/2 cup granular Splenda
1/4 cup reduced calorie margarine
2 tablespoons flaked coconut

Preheat oven to 350 degrees. Spray an 8 cy 8 inch baking dish with butter flavored cooking spray. In a medium bowl, combine pie filling and coconut extract. Evenly spread cherry pie filling mixture in prepared baking dish. In a medium bowl, combine oats, flour and Splenda. Add margarine. Using a pastry blender or 2 knives, mix until mixture forms a crumbly mixture. Evenly sprinkle crumb mixture over cherry mixture. Sprinkle coconut evenly over top. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 serving.

Serves 6 - Each serving equals;
HE: 1 Br, 1 Fa, 3/4 Fr, 18 OC
161 Calories, 5g Fa, 3g Pr, 26g Ca, 106mg So, 10mg Cl, 3g Fi
Diabetic: 1 St, 1 Fa, 1/2 Fr


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2/18/11 2:20 P

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Margarita Pretzel Salad Dessert serves 8
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 to 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 100 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 crush. 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 set pudding mixture. Sprinkle remaining 2 tabl. crushed pretzels evenly over top. Refrigerate for about 30 min. Cut into 8 servings.

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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2/18/11 2:17 P

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Perfect Apple Pie serves 8
From Make a Joyful Table

1 Pillsbury refrigerated unbaked 9 inch piecrust
1/2 cup + 1 tabl. pourable Sugar Twin (divided)
1 tabl. all purpose flour
1 1/2 tsp. apple pie spice
4 cups (8 small) cored, peeled and sliced tart cooking apples

Let piecrust sit at room temperature for 20 min., then cut piecrust in half on the folded line. Gently roll each half into a ball. Wipe counter with a wet cloth and place a sheet of waxed paper over damp spot. Place one of the balls on the waxed paper. Cover with another piece of waxed paper and roll out with a rolling pin. Carefully remove waxed paper on one side and place into an 8 inch pie plate. Remove the other piece of waxed paper. In a large bowl, combine 1/2 cup Sugar Twin, flour and apple pie spice. Add apples. Mix well to combine. Evenly arrange apple mixture in prepared piecrust. Repeat process of rolling out remaining pie crust half. Place on top of pie. Flute edges. Lightly spray top crust with butter flavored cooking spray and sprinkle remaining 1 tabl. Sugar Twin evenly over top. Make abut 8 slashes with a knife to allow steam to escape. Bake at 400 degrees for 45 - 50 min. or until crust is golden brown and apples are tender. Place pie plate on a wire rack and allow to cool. Cut into 8 servings.

HINT: Place a piece of uncooked elbow macaroni upright in center of pie to keep filling from cooking out of crust.

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

151 calories, 7g fat, 0 protein, 22gm carbo, 100mg sodium, 4mg calcium 1g fiber


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2/18/11 1:51 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 to 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, choc. chips and peanuts over top. Bake for 5 min. or until marshmallows start to turn brown. Refrig. for 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


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2/18/11 1:39 P

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Partyline Kahlua Cheesecake serves 8
From Heart Smart 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 cold coffee
1 tsp. coconut extract
1/4 cup cool whip free
2 tabl. (1/2 oz) chopped pecans
2 tabl. (1/2 oz) mini chocolate chips
1 (6 oz) Keebler chocolate piecrust
2 tabl. flaked coconut

In a medium bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and cold coffee. Mix well using a wire whisk. Blend in coconut extract and Cool whip Free. Add pecans and choc. chips. Mix well to combine. Spread mixture evenly into piecrust. Sprinkle coconut evenly over top. Refrig. for at least 2 hours. Cut into 8 servings.

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

223 calories, 7g fat, 12g protein, 28g carbo, 678mg sodium, 81mg calcium, 1g fiber

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


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2/17/11 10:22 P

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Newsletter Center Rhubarb Dessert serves 8
From Heart Smart Cookbook

12 (2 1/2 inch) graham cracker squares (divided)
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
2 1/4 cups water (divided)
4 cups chopped fresh rhubarb
1 (4 serv) pkg. Jello s/f strawberry gelatin
1/2 cup (1 oz) mini marshmallows
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1/2 cup Cool Whip Free
1 tsp. vanilla extract

Place 9 graham crackers in a 9 x 9 cake pan. In a medium saucepan, combine dry cook and serve pudding mix, 3/4 cup water and rhubarb. Cook over medium heat for 10 - 15 min., or until rhubarb softens, stirring often. Remove from heat. Stir in dry gelatin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow to cool for 10 min. Spoon mixture evenly over crackers. Cover and refrig. for 1 hour. Sprinkle marshmallows evenly over top. In a medium bowl, combine dry instant pudding mix, dry milk powder and remaining 1 1/2 cups water. Mix well using a wire whisk. Blend in Cool Whip Free and vanilla extract. Pour mixture evenly over marshmallows. Crush remaining 3 graham crackers and sprinkle crumbs evenly over top of pudding layer. Cover and refrig. for at least 30 min. Cut into 8 servings.

Each serving equals:
HE: 1 vegetable, 1/2 bread, 1/4 skim milk, 1/2 slider, 2 optional calories

101 calories, 1g fat, 3g protein, 20g carbo, 320mg sodium, 122mg calcium, 1g fiber

Diabetic 1 1/2 starch/carbo


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2/17/11 10:21 P

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Chocolate Covered Cherry Cordial Pie serves 8
From Heart Smart Cookbook

12 maraschino cherries (divided)
1 (8 oz) pkg. Philadelphia f/f cream cheese
3/4 cup Cool Whip Free (divided)
sugar substitute to equal 1 tabl. sugar
2 - 3 drops red food coloring
1 (6 oz) Keeble chocolate piecrust
1 (4 serv) pkg. Jello s/f instant chocolate fudge pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/4 cups water
1 tsp. brandy extract

Set aside 4 maraschino cherries. Coarsely chop remaining 8 cherries. In a medium bowl, stir cream cheese with a spoon until soft. Stir in 1/4 cup Cool Whip Free and sugar substitute. Add chopped cherries and red food coloring. Mix gently to combine. Spread mixture evenly into piecrust. In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in brandy extract. Pour chocolate mixture evenly over cream cheese mixture. Refrig. for 10 min. Evenly drop remaining 1/2 cup cool whip free by spoonfuls to form 8 mounds. Cut remaining 4 maraschino cherries in half. Garnish each mound with a cherry half. Refrig. for at least 1 hours. Cut into 8 servings

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

194 calories, 6g fat, 7g protein, 28g carbo, 469mg sodium, 69mg calcium, 0g fiber

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


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2/17/11 10:19 P

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Fresh Peach Blueberry Pie serves 8
From Heart Smart Cookbook

2 cups (4 medium) peeled and sliced fresh peaches
1 (6 oz) Keebler graham cracker piecrust
1 1/2 cups fresh blueberries
1 (4 serv) pkg. Jello s/f lemon gelatin
1 (4 serv) pkg. Jello s/f vanilla cook and serve pudding mix
1 1/2 cups water
1/4 tsp. ground nutmeg
1/2 cup Cool Whip Lite

Layer peaches in bottom of piecrust. Evenly sprinkle blueberries over peaches. In a medium saucepan, combine dry gelatin, dry pudding mix and water. cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in nutmeg. Spoon hot mixture evenly over fruit. Refrig. for at least 2 hours. Cut into 8 servings. When serving, top each piece with 1 tabl. of Cool Whip Lite.

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

175 calories, 5g fat, 2g protein, 30g carbo, 291mg sodium, 5mg calcium, 2g fiber

Diabetic: 1 fruit, 1 starch, 1 fat


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2/17/11 10:19 P

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Pumpkin Chiffon Pie serves 8
From Healthy Exchange Cookbook

2 cups (one 16 oz can) canned pumpkin
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 tsp. pumpkin pie spice
3/4 cup water
1 cup cool whip Lite (divided)
1 (6 oz) Keebler graham cracker piecrust
2 tabl. (1/2 oz) chopped pecans

In a medium bowl, combine canned pumpkin, dry pudding mix, dry milk powder, pumpkin pie spice, and water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Pour mixture into piecrust. Refrig. about 15 min. Spread remaining 3/4 cup Cool Whip Lite over top of set filling. Sprinkle pecans evenly over top. Refrig. until ready to serve.

Each serving equals:
HE: 1/2 Br, 1/2 Ve, 1/4 SM, 1/4 Fa, 3/4 Sl, 19 OC

206 calories, 8g fat, 4g protein, 30g carbo, 350mg sodium, 3g Fiber

Diabetic: 2 St, 1 Fa


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2/17/11 10:18 P

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Pumpkin Chiffon Pie serves 8
From Healthy Exchange Cookbook

2 cups (one 16 oz can) canned pumpkin
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2/3 cup Carnation n/f dry milk powder
1 tsp. pumpkin pie spice
3/4 cup water
1 cup cool whip Lite (divided)
1 (6 oz) Keebler graham cracker piecrust
2 tabl. (1/2 oz) chopped pecans

In a medium bowl, combine canned pumpkin, dry pudding mix, dry milk powder, pumpkin pie spice, and water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Pour mixture into piecrust. Refrig. about 15 min. Spread remaining 3/4 cup Cool Whip Lite over top of set filling. Sprinkle pecans evenly over top. Refrig. until ready to serve.

Each serving equals:
HE: 1/2 Br, 1/2 Ve, 1/4 SM, 1/4 Fa, 3/4 Sl, 19 OC

206 calories, 8g fat, 4g protein, 30g carbo, 350mg sodium, 3g Fiber

Diabetic: 2 St, 1 Fa


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2/17/11 10:16 P

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Fruit Cocktail Chiffon Pie serves 8
From Healthy Exchanges 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 water
1 cup Cool Whip Lite (divided)
2 cups (one 16 oz can) canned fruit cocktail, packed in its own juice, drained
1 (6 oz) Keebler graham cracker piecrust

In a large mixing bowl stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and water. Mix well using a wire whisk. fold in 1/2 cup Cool whip Lite. Add fruit cocktail. Mix gently to combine. Pour mixture into piecrust. Refrig. until ready to serve. When serving top each piece with 1 tabl. Cool whip Lite.

Each serving equals:
HE: 1/2 Br, 1/2 Fr, 1/2 Pr, 1/4 SM, 3/4 Sl, 19OC

221 calories, 7g fat, 8g protein, 31g carbo, 439mg sodium, 1g fiber

Diabetic: 1 St, 1 Fr, 1 Fa


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2/17/11 10:14 P

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Fruit Pizza serves 8 (1 square or 4 bars)
From Healthy Exchange Cookbook

1 (8 oz) can Pillsbury refrigerated crescent rolls
1 (8 oz( pkg. Philadelphia f/f cream cheese
1 tsp. vanilla extract
sugar substitute to equal 2 tsp. sugar
2 cups (two 8 oz cans) canned crushed pineapple, packed in its own juice, well drained
2 cups fresh strawberries, fresh or frozen, thawed and drained
1 1/2 cups blueberries, fresh or frozen, thawed and drained
1 (4 serv) pkg Jello s/f mixed fruit gelatin
1 (4 serv) pkg Jello s/f vanilla cook and serve pudding mix
1 1/2 cups water

Preheat oven 425 degrees. spray medium size pizza pan or cookie sheet with butter flavore cooking spray. Pat rolls in pan, being sure to seal perforations. Bake 7 - 8 minutes or until lightly browned. Cool on wire rack. In a medium bowl, stir ceam cheese with spoon until soft. Blend in vanilla extract and sugar substitute. Spread mixture evenly over cooled crust. Layer pineapple over cream cheese mixture. Sprinkel strawberries and blueberries over pienapple. In a medium saucepan, combine dry gelatin, dry pudding mix and water. Cook over medium heat until mixture comes to a boil, stirring constantly. Spoon hot mixture evenly over fruit until entire pan is covered with glaze. Refrig. for at least 2 hours before serving. Cut into 8 squares or 32 bars. Refrig. leftovers.

HINT: do not use inexpensive crescent rolls. They will not cover the pan properly.

Each serving equals:
HE: 1 Br, 1 Fr, 1/2 Pr, 15 OC

204 Calories, 6g fat, 7g protein, 31g carbo, 501mg sodium, 2g fiber

Diabetic: 1 St, 1 Fr, 1 Fa


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2/17/11 10:09 P

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Almond Rejoice Pie serves 8
From Healthy Exchange Cookbook

1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/3 cups water
1 1/2 tsp. coconut extract (divided)
1 cup Cool Whip Lite (divided)
1/4 cup (1 oz) chopped almonds
1 (6 oz. Keebler chocolate flavored piecrust
1 tabl. (1/4 oz) mini chocolate chips
2 tabl. flaked coconut

In a medium bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/2 tsp. coconut extract adn 1/4 cup Cool Whip Lite. Add almonds. Mix well. Pour mixture into piecrust. Refrig. for about 15 min. In a small bowl, combine remaining 3/4 cup Cool Whip Lite and remaining 1 tsp. coconut extract. Spread mixture evenly over filling. Sprinkle mini chocolate chips and coconut evenly over top. Refrig until ready to serve.

Each serving equals:
HE: 1/2 Br, 1/4 SM, 1/4 Fa, 1 Sl, 14 OC

207 calories, 9g fat, 4g protein, 27g carbo, 294mg sodium, 1g fiber

Diabetic: 2 St, 1 Fa



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2/17/11 2:07 P

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Cherries Jubilee Cheesecake serves 8
From Dessert Every Night

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 water
3/4 cup Cool Whip Lite (divided)
1 tsp. brandy extract
3 - 4 drops red food coloring
2 cups (12 oz) pitted bing or sweet cherries
1 (6 oz) Keebler shortbread piecrust

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 1/4 cup Cool Whip Lite, brandy extract and red food coloring. Add cherries. Mix gently to combine. Spread mixture into piecrust. Refrig. for at least 1 hour. Cut into 8 servings. When serving, top each with 1 tabl. Cool whip Lite.

HINT: a 16 oz. can pitted bing cherries, rinsed and drained, may be substituted for fresh cherries.

Each serving equals:
HE: 1 protein, 1/2 bread, 1/2 fruit, 1/4 skim milk, 3/4 slider, 14 opt calories

214 calories, 6g fat, 11gm protein, 29mg carb, 671mg sodium, 75mg calcium, 1g fiber

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


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2/17/11 2:05 P

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No Bake New York Style Cheesecake serves 8
From Dessert Every Night

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 water
1 1/2 tsp. vanilla extract
1/2 cup Cool Whip Free
1/2 cup Land O Lakes no fat sour cream
1 (6 oz) Keebler graham cracker piecrust
1/2 cup Spreadable fruit, any flavor

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, Cool Whip Free and sour cream. Spread mixture into piecrust. Refrigerate for at least 1 hour. Cut into 8 servings. When serving, top each piece with 1 tabl. spreadable fruit.

HINT: Spreadable fruit spread best at room temperature

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

233 calories, 5g fat, 11g protein, 36g carbo, 693mg sodium, 85mg calcium, 0 fiber

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



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2/17/11 2:04 P

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Cheesecake Pudding Serves 4
From Dessert Every Night

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 1/3 cups water
2 tsp. lemon juice
Sugar substitute to equal 1 tabl. sugar
1 tsp. vanilla extract
3 tabl. purchased graham cracker crumbs or 3 (2 1/2 inch) 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. Refrig. for at least 1 hour. When serving sprinkle each with about 3/4 tabl. graham cracker crumbs and top with 1 tabl. Cool Whip Lite.

Each serving equals:
HE: 1 protein, 1/2 skim milk, 1/4 bread, 1/4 slider, 17 Opt calories

133 calories, 1g fat, 12g protein, 19g carbo, 773mg sodium, 138mg calcium, 0 fiber

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


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