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ANNINSD Posts: 5,878
11/20/11 1:35 P

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While looking through chicken recipes, I came across this article I clipped probably from a Reimen Production (Taste of Home) Magazine. A question was asked about down sizing recipes for a 3 qt. and 5 qt. slow cooker to be used in a 1 1/2 quart sized one. (I think I like my 2 quart, Ann)

"The smaller sized slow cooker is perfect for preparing a hands off meal for two. The most important thing to keep in mind is food safety. To cook food properly and safely, manufacturers and the USDA recommend that a slow cooker be filled at least 1/2 full. This means a 1 1/2 quart slow cooker you need to start with 3 to 4 cups of food.

When converting a recipe from a 3 qt. slow cooker use about half of the ingredients. For a 5 qt. slow cooker recipe you should use about 1/3 of the ingredients. In both cases the method of the original recipe will remain the same. The cooking time should also remain the same.

Ann

Ann in San Diego


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ANNINSD Posts: 5,878
7/21/11 2:35 P

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Patty's spaghetti sauce.

I have spaghetti sauce in the crockpot. Here is how I made it this time.

1 pound hamburger
2 quarts canned tomatoes
lots of chopped onions, celery and dried garlic
1 tsp. salt
2 tsp. Italian seasonings
1 TB. sugar
1 small can tomato paste
I think that is it.



Ann in San Diego


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ANNINSD Posts: 5,878
3/12/11 9:35 P

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Slow Cooker Scalloped Potatoes and Ham (WW points - 5.5 per serving)
Serving Size: 6 - 1 Cup servings.
JoAnna Lund Newsletter - January 1997.

6 cups Frozen Shredded Potatoes (I used Ore Ida Hash Browns (Southern
Style) Fat Free - they come in a 32 oz bag).
1 cup Peas, frozen
1 1/2 cups Ham, extra lean - diced
1 1/2 cups Cheddar Cheese, Kraft Reduced Fat - shredded
1 can Cream of Mushroom Soup, condensed, Heathy Request
2/3 cup Nonfat Dry Milk Powder
1 cup Water
1/4 cup Onion - diced
1 tsp Dried Parsley

In a slow cooker, combine potatoes, peas, ham, and cheddar cheese.
In a medium bowl, combine mushroom soup, dry milk powder, water, onion, and
parsley flakes.
Add soup mixture to potato mixture.
Mix well to combine.
Cover and cook on low for 6 to 8 hours.

264 Calories; 8 gm Fat; 19 gm Pr; 29 gm Ca; 732 mg So; 320 mg Cl; 3 gm Fi.
Diabetic Exchanges: 2 Starch 2 Meat.
Weight Watcher Points: 5.5 per serving. (Serving = 1 cup)



Ann in San Diego


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ANNINSD Posts: 5,878
3/6/11 6:11 P

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South Seas Sweet Potatoes and Ham
JoAnna M. Lund

The warmth of the sun is an invisible ingredient in the somewhat exotic recipe, but you'll taste it in every bite! When it's gray and cold outside, why not bring back a little summer heat by serving a sweetly savory combination that is like a little vacation on a plate?
Serves 6 (1 cup)

3 full cups peeled and thinly sliced raw sweet potatoes
3 full cups (18 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 cup (one 8-ounce can) pineapple chunks, packed in fruit juice, drained, and 1/4 cup liquid reserved
3/4 cup finely chopped onion
1/4 cup water
1 teaspoon prepared yellow mustard
2 tablespoons pourable Splenda or Sugar Twin
1 1/2 teaspoons dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine sweet potatoes, ham, pineapple chunks, and onion. In a small bowl, combine reserved pineapple juice, water, mustard, Splenda, and parsley flakes. Drizzle liquid mixture evenly over ham mixture. Cover and cool on LOW for 6 to 8 hours. Mix gently before serving.

Each serving equals:
HE: 2 Protein, 2/3 Bread, 1/3 Fruit, 1/4 Vegetable, 2 Optional Calories
****************************************
*********************
171 Calories, 3gm Fat, 15gm Protein, 21gm Carbohydrate,
686mg Sodium, 29mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 1/2 Starch

"Another Potful of Recipes, pg. 235 or Healthy Exchanges Food Newsletter, March 2004 pg. 10"


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3/6/11 5:34 P

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Three Cheese Macaroni
Another Potful of Recipes, page 179

1 can Healthy Request Cream of Mushroom Soup
1 cup hot water
1/4 cup (2 oz jar) chopped pimento, undrained
1/4 cup Kraft grated fat-free Parmesan cheese
1/8 teaspoon black pepper
3/4 cup shredded Kraft reduced fat cheddar cheese
3/4 cup shredded Kraft reduced fat mozzarella cheese
2 cups uncooked elbow macaroni

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine mushroom soup, water, undrained pimento, Parmesan cheese, and black pepper. Stir in Cheddar cheese and mozzarella cheese. And uncooked macaroni. Mix well to combine. Cover and cook on LOW for 4 hours. Mix well before serving.

SERVES 6 (2/3 cup)

HEALTHY EXCHANGES:

1.5 protein, 1 bread, 1/4 slider, 8 optional calories

DIABETIC EXCHANGES:

1.5 starch, 1 meat


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3/6/11 4:59 P

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Riviera Chicken
(Another Potful of Recipes, pg. 185)

Serves 4

1/2 cup Kraft Fat Free French Dressing

1 cup (one 8oz can) tomatoes, finely chopped and undrained

1 cup finely chopped celery

1/2 cup chopped onion

1/2 cup (one 2.5 oz jar) sliced mushrooms, drained

1 TBS chopped fresh parsley or 1 tsp dried parsley flakes

1/8 tsp. black pepper

16 ounces skinned and boned uncooked chicken breast, cut into 4 pieces

Spray a slow-cooker container with butter-flavored cooking spray. In a prepared container, combine French dressing, undrained tomatoes, celery, onion, and mushrooms. Add parsley an black pepper. MIx well to combine. Arrange chicken pieces in vegetable mixture. Cover and cook on LOW for 6 to 8 hours. F

For each serving, place 1 piece of chiken on a plate and spoon about 1/2 cup vegetable mixture over top.

EXCHANGES:

Healthy Exchanges

3 protein
1 1/2 vegetable
1/4 slider
3 optional calories

Diabetic

3 meat
1 vegetable


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ANNINSD Posts: 5,878
3/6/11 2:26 P

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Ham and Potatoes au Gratin
JoAnna M. Lund

If you're a fan of happy couples in food as well as romance, you know that ham and cheese belong together anytime day or night! Stir in some potatoes, and you've got a meal as perfect as the circle formed by a wedding ring. Enjoy!
Serves 6 (1 cup)

2 full cups diced Dubuque 97% fat-free ham or any extra lean ham
4 cups diced raw potatoes
1 cup chopped onion
3/4 cup shredded Kraft reduced-fat Chedder cheese
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1/8 teaspoon black pepper
1 teaspoon dried parsley flakes
1 teaspoon prepared yellow mustard

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine ham, potatoes, and onion. Sprinkle Chedder cheese evenly over top. In a small bowl, combine celery soup, black pepper, parsley flakes, and mustard. Add soup mixture to potato mixture. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 2 Protein, 2/3 Bread, 1/3 Vegetable, 1/4 Slider, 8 Optional Calories
****************************************
*********************
181 Calories, 5gm Fat, 15gm Protein, 19gm Carbohydrate,
973mg Sodium, 164mg Calcium, 3gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 Starch

"A Potful of Recipes, page 262 or A Deluxe Potful of Recipes, page 362"


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3/6/11 2:25 P

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Salmon Cheese Casserole
JoAnna M. Lund

A little cheese can go a very long way when you give it a change to "shake hands and mingle" with the other flavors in this luscious supper dish.
Serves 6 (3/4 cup)

1 (14 3/4-ounce) can pink salmon, drained, boned, and flaked
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1 cup (one 4-ounce can) sliced mushrooms, drained
1 cup finely chopped onion
1 cup finely chopped celery
3/4 cup shredded Kraft reduced-fat Chedder cheese
6 slices reduced-calorie white bread, torn into small pieces
1 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine salmon, celery soup, mushrooms, onion, and celery. Add Chedder cheese, bread pieces, and parsley flakes. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Each serving equals:

HE: 2 2/3 Protein, 1 Vegetable, 1/2 Bread, 1/4 Slider, 8 Optional Calories
****************************************
*********************
189 Calories, 5gm Fat, 18gm Protein, 18gm Carbohyrdate,
493mg Sodium, 244mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 3 Protein, 1 Vegetable, 1 Starch

"A Potful of Recipes, pg. 189 or A Deluxe Potful of Recipes, pg. 253."


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3/5/11 10:25 P

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This is the best potato soup ever! Talk about steak house!

This was suggested to me by Carm, from Richard Simmons Club house, and she was sure right, this is fantastic! (Heather)


Creamy Baked Potato Soup
JoAnna M. Lund

The restaurant version of this pub favorite is way to high in fat and calories for most of us to enjoy very often, but I've worked some healthy magic on it's basic ingredients, and now it's yours to relish anytime at all!
Serves 6 (1 full cup)

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/4 cup (one 2-ounce jar) chopped pimiento, undrained
3 cups diced cooked unpeeled potatoes
6 tablespoons Hormel Bacon Bits
3/4 cup finely chopped green onion
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
6 tablespoons shredded Kraft reduced-fat Cheddar cheese

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine mushroom soup, evaporated skim milk, and undrained pimiento. Add potatoes, bacon bits, and green onion. Mix well to combine. Stir in parsley flakes and black pepper. Cover and cook on LOW for 2 to 3 hours. Mix well before serving. When serving, top each bowl with 1 tablespoon Chedder cheese.

Each serving equals:
HE: 2/3 Bread, 1/2 Skim Milk, 1/3 Protein,
1/4 Vegetable, 1/2 Slider, 13 Optional Calories
****************************************
*********************
228 Calories, 4gm Fat, 11gm Protein, 37gm Carbohydrate,
595 Sodium, 258 Calcium, 3gm Fiber
****************************************
*********************
DIABETIC: 1 1/2 Starch, 1 Meat, 1/2 Skim Milk

"A Potful of Recipes page 95 or A Deluxe Potful of Recipes, page 115"



Edited by: ANNINSD at: 3/6/2011 (14:24)
Ann in San Diego


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3/5/11 10:22 P

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Creamy Pot Stew
JoAnna M. Lund

With this collection of recipes and a family that loves meat and potatoes, you can prepare a different "beefy" stew as often as you like! Use a sturdy potato for best results--Yukon Gold are great if you can get 'em.
Serves 6 (1 1/4 cups)

1 3/4 cups (one 15-ounce can) Swansons Beef Broth
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 teaspoons dried parsley flakes
1/4 teaspoon black pepper
1 1/2 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onion
2 cups sliced raw potatoes
16 ounces lean round steak, cut into 36 pieces

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine beef broth, mushroom soup, parsley flakes, and black pepper. Stir in carrots, celery, onion, and potatoes. Add steak pieces. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 2 Protein, 1 Vegetable, 1/3 Bread, 1/4 Slider, 13 Optional Calories
****************************************
*********************
205 Calories, 5gm Fat, 23gm Protein, 17gm Carbohydrate,
495mg Sodium, 66mg Calcium, 2gm Fiber
****************************************
*********************
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"A Potful of Recipes, page 120 or A Deluxe Potful of Recipes, page 140"


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3/5/11 4:14 P

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Candied Sweet Potatoes
Joanna M. Lund
Serves 6 (1/2 cup)

1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/4 cup pourable Splenda or Sugar Twin
1/2 teaspoon apple pie spice
1 (17-ounce) can vacuum-packed sweet potatoes, rinsed and thinly sliced

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine undrained pineapple, Splenda, and apple pie spice. Stir in sweet potatoes. Cover and cook on HIGH for 4 hours. Mix well before serving.

Each serving equals:

HE: 1 Bread * 1/3 Fruit * 3 Optional Calories
****************************************
**********
88 Calories * 0 gm Fat * 1 gm Protein *
21 gm Carbohydrate * 43 gm Sodium * 24 mg Calcium * 2 gm Fiber
****************************************
**********
DIABETIC: 1 Starch

Another Potful of Recipes page 164


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3/4/11 9:26 P

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SCALLOPED POTATOES
Serves 6 ( 1 full cup)

9 cups shredded losse packed frozen potatoes
1 1/2 cups finely chopped onion
1 (10 3/4) can Healthy Request Cream of Mushroom soup
1 1/2 cups Carnation Evaporated Skim Milk
1 cup + 2 tablespoons shredded reduced fat cheese cheddar
1/4 cup chopped pimiento drained
1/8 tsp black pepper

Spray slow cooker, contatiner with butter flavored cooking spray. In prepared container, combine potatoes, onion, mushroom soup, and skim milk. Stir in cheddar cheese, pimiento, and black pepper. Cover and cook on low 6 to 8 hours. Mix gently before serving.

Each serving equals

244 calories
4 grams of fat
14 grams protein
38 grams carbs
457 mg of sodium
362 mg calcium
4 grams of fiber

Exchanges
1 1/2 starch
1 protein
1/2 dairy
1/2 veggie

A Potful of Recipes page 177


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3/2/11 7:55 P

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Hot Beef Sandwich Filling

Healthy Exchanges Newsletter, September 2001, pg.3

Cooking Tips

Want "all day cooking flavor" without all the "fuss"? Thought so! Just go to your local deli and ask for one to two pounds of very thinly sliced cooked lean roast beef. Then pick up a 10 1/4-ounce can of Franco-American 98% Fat Free Beef Gravy. To prepare simply layer the beef in a slow cooker you've sprayed with butter flavored cooking spray, then drizzle the gravy over top. Cover and cook on LOW for 1 hour to 6 hours. What you have is the juiciest and tastiest roast beef ever for Hot Beef Sandwiches! One pound makes 4 generous servings - 2 pounds makes eight people happy.


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3/1/11 7:49 P

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"Almost" Boston Baked Beans Serves 6 (1/2 cup)

32 oz (two 16 oz cans) navy beans, rinsed and drained
1 tabl. white vinegar
1 cup (1 8z oz can) Hunt's Tomato Sauce
2 tabl. Brown Sugar Twin
2 tabl. pourable Sugar Twin
1 tabl. yellow msutard
1 cup finely chopped onion
1 full cup (6 oz) finely diced Dubuque 97% f/f ham or any extra lean ham

In a slow cooker container, combine navy beans, vinegar, tomato sauce, brown sugar Twin, Sugar Twin and mustard. Add onion andham. Mix well to comgine. Cover and cook on low heat for 8 hours. Mix well before serving.

Each serving equals:
HE:2 1/3 Protein, 1 veg, 4 opt calories

161 Calories, 1g fat, 12g protein, 26g carbo, 946mg sodium, 62mg calcium, 6g fiber

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

Ann's Note: for 2 tabl. Brown Sugar Twin us 1 tabl. of Splenda Brown.


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ANNINSD Posts: 5,878
2/22/11 7:22 P

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Wiener Bean Pot Serves 6

20 ounces (2 16 oz cans) great northern beans rinsed and drained
1 3/4 cups (one 15 oz can) Hunts Tomato Sauce
2 tbs. Brown Sugar Twin
l tbs. prepared mustard
l tsp dried parsley flakes
12 oz Healthy Choice 97% fat free frankfurters diced
1/2 cup chopped onion

In a slow cooker container, combine great northern beans, tomato
sauce, brown sugar twin, mustard, and parsley flakes. Add
frankfurters and onion. Mix well to combine. Cover and cook on
LOW for 6-8 hours. Mix well before serving.

Serves 6 (1 cup) Each serving equals:
HE: 3 Pr. 1 1/3 Ve 2 OC
193 Calories l gm fat, 16 gm pr, 30 gm ca, 978 mg. So
70 mg Cl 7 gm Fi

Diabetic 2 Mt 1 1/2 St 1 Ve

This recipe comes from The August 1997 Newsletter on Page 7


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2/22/11 7:21 P

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Spencers Macaroni and Cheese with Hot Dogs

Source of Recipe: Joanna M. Lund

Serves 6 (3/4 cup)

1 1/2 cups (one 12-fluid ounce can) Carnation Evaporated Skim Milk

1 1/2 cups diced Velveeta Light processed cheese

3 cups cooked elbow macaroni, rinsed and drained

8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, diced

2 teaspoons dried onion flakes

1 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared containe, combine
evaporated skim milk and Velveeta cheese. Stir in macaroni, frankfurters, onion flakes, and
parsley flakes. Cover and cook on LOW for 3 to 4 hours. Mix well before serving.

HINT: Usually 2 cups uncooked elbow macaroni cookes to about 2 cups.

Each serving equals:

HE: 2 Protein * 1 Bread * 1/2 Skim Milk
****************************************
*********************
249 Calories * 5 gm Fat * 18 gm Protein * 33 gm Carbohydrate *
913 mg Sodium * 329 Calcium * 1 gm Fiber
****************************************
*********************
DIABETIC: 2 Meat * 1 1/2 Starch * 1/2 Skim Milk

WW Points: 5



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2/22/11 7:16 P

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Comfort Frankfurters with Macaroni and Cheese

4 cups cooked elbow macaroni, rinsed and drained
1 1/2 cups (1 12 fluid once can) Carnation Evaporated Skim Milk
1 cup skim milk
2 tablespoons dried onion flakes
1 teaspoon dried parsley flakes
2 cups (8 ounces) shredded Kraft reduced-fat Cheddar cheese
8 ounces Healthy Choice 97 percent fat-free frankfurters, diced

In a slow cooker sprayed with butter-flavored cooking spray, combine macaroni, evaporated skim milk, skim milk, onion flakes and parsley flakes. Add Cheddar cheese and frankfurters. Mix well to combine. Cover and cook on low for 3 to 4 hours. Mix well before serving.

Serves 8 (1 cup).

Each serving equals: 246 calories, 6 grams fat, 18 grams protein, 30 grams carbohydrates, 525 milligrams sodium, 371 milligrams calcium and 1 gram fiber.

Hint: 2 2/3 cups uncooked elbow macaroni usually cooks to about 4 cups.


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2/21/11 1:04 P

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Breakfast Cheese Souffle
Source of Recipe: Joanna M. Lund
Another Potful of Recipes p.249
Serves 6 (1 cup)

Ingredients
8 slices reduced-calorie white bread, torn into small pieces
1 full cup diced Dubuque 97% fat-free ham or any extra-lean ham
1 1/2 cups shredded Kraft reduced-fat Chedder cheese
4 eggs, beaten or equivalent in egg substitute
1 1/2 cups (one 12-fluid-ounce) Carnation Evaporated Skim Milk
1/4 cup Land O Lakes Fat Free Half & Half
1 1/2 teaspoons dried parsley flakes
1/2 teaspoon lemon pepper
1/8 teaspoon paprika

Instructions

Spray a slow cooker with butter-flavored cooking spray. In prepared
container, layer half of bread, half of ham, and half of Chedder
cheese. Repeat layers. In a large bowl, combine eggs, evaporated skim
milk, half & half, parsley flakes, and lemon pepper. Carefully pour
egg mixture into slow cooker container. Sprinkle paprika evenly over
top. Cover and cook on HIGH for 2 hours.

Each serving equals:

HE: 2 Protein * 1/2 Skim Milk * 2/3 Bread * 6 Optional Calories
****************************************
*********************
265 Calories * 9 gm Fat * 23 gm Protein * 23 gm Carbohydrate *
537 mg Sodium * 401 mg Calcium * 0 gm Fiber
****************************************
*********************
DIABETIC: 2 Meat * 1 Starch * 1/2 Skim Milk

WW Points: 6


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2/21/11 12:58 P

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Comfort Frankfurters with Macaroni and Cheese

4 cups cooked elbow macaroni, rinsed and drained
1 1/2 cups (1 12 fluid once can) Carnation Evaporated Skim Milk
1 cup skim milk
2 tablespoons dried onion flakes
1 teaspoon dried parsley flakes
2 cups (8 ounces) shredded Kraft reduced-fat Cheddar cheese
8 ounces Healthy Choice 97 percent fat-free frankfurters, diced

In a slow cooker sprayed with butter-flavored cooking spray, combine macaroni, evaporated skim milk, skim milk, onion flakes and parsley flakes. Add Cheddar cheese and frankfurters. Mix well to combine. Cover and cook on low for 3 to 4 hours. Mix well before serving.

Serves 8 (1 cup).


Each serving equals: 246 calories, 6 grams fat, 18 grams protein, 30 grams carbohydrates, 525 milligrams sodium, 371 milligrams calcium and 1 gram fiber.

Hint: 2 2/3 cups uncooked elbow macaroni usually cooks to about 4 cups.


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2/21/11 12:54 P

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Frankfurter Beans Deluxe
Source of Recipe
Joanna M. Lund's Another Potful of Recipes p.236
Serves 6 (1 cup)

List of Ingredients
20 ounce (two 16-ounce cans) great northern beans, rinsed and drained
2 cups (one 16-ounce can) cut green beans, rinsed and drained
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 cup (one 8-ounce can) tomatoes, finely chopped and undrained
1 cup chopped onion
1/4 cup pourable Splenda or Sugar Twin
2 teaspoons prepared yellow mustard
1/8 teaspoon black pepper
8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters,
cut into 1/4-inch pieces

Instructions
Spray a slow cooker container with butter-flavored cooking spray. In
prepared container, combine great northern beans, green beans, tomato
sauce, and undrained tomatoes. Add onion, Splenda, mustard, and black
pepper. Mix well to combine. Stir in frankfurters. Cover and cook on
LOW for 6 to 8 hours. Mix well before serving.

Final Comments
Each serving equals:
HE: 2 Vegetable * 1 1/2 Protein * 1 Bread * 1 Optional Calorie
****************************************
*********************
211 Calories * 3 gm Fat * 14 gm Protein * 32 gm Carbohydrate *
830 mg Sodium * 82 mg Calcium * 6 gm Fiber
****************************************
*********************
DIABETIC: 2 Vegetable * 1 1/2 Meat * 1 Starch


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2/21/11 12:52 P

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German Frankfurter Supper

Source of Recipe: Joanna M. Lund

Serves 6 (1 cup)

1 cup unsweetened apple juice

1/4 cup pourable Splenda or Sugar Twin

4 cups shredded cabbage

3 cups diced raw potatoes

1 cup chopped onion

2 cups (4 small) cored, peeled, and diced cooking apples

1 (16-ounce) package Oscar Mayer or Healthy Choice reduced-fat frankfurters, cut into 1-inch
pieces

1 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine
apple juice and Splenda. Stir in cabbage, potatoes, and onion. Add apples, frankfurters, and
parsley flakes. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before
serving.

Each serving equals:

HE: 2 Protein * 1 Fruit * 1 Vegetable * 1/2 Bread *
4 Optional Calories
****************************************
*********************
203 Calories * 3 gm Fat * 12 gm Protein *
32 gm Carbohydrate * 783 mg Sodium * 39 gm Calcium * 3 gm Fiber
****************************************
*********************
DIABETIC: 1 1/2 Meat * 1 Fruit * 1 Vegetable * 1 Starch

WW Points: 4


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2/19/11 1:16 P

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Baked Sliced Apples serves 6 (1/3 cup)
From Another Potful of Recipes pg 255
And Deluxe Potful of Recipes pg 359

3 1/2 cups cored, peeled and thickly sliced cooking apples
1/4 cup seedless raisins
1/4 cup pourable Splenda or Sugar Twin
1 1/2 tsp. apple pie spice
2 tabl. unsweetened apple juice
1 tabl. reduced calorie margarine

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine apples and raisins. Add Splenda, apple pie spice and apple juice. Mix well to combine. Dot top with margarine. Cover and cook on LOW for 6 - 8 hours

HINT: also good as a side dish with pork

Each serving equals:
HE 1 1/2 fruit, 1/4 fat, 7 optional calories

73 calories, 1g fat, 0 protein, 16g carbo, 24mg sodium, 11mg calcium, 2g fiber

Diabetic: 1 1/2 fruit




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2/18/11 2:16 P

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Mexicali Pork Soup Pot serves 6 (1 1/3 cups)
From: Potful of Recipes p. 127
and Deluxe Potful p. 147

16 ounce lean pork tenderloin, cut into 36 pieces
1 1/2 cups reduced sodium tomato juice
1 (10 3/4 oz) can Healthy Request Tomato Soup
1/2 cup chopped onion
1 cup sliced carrots
10 oz. (one 16 oz. can) red kidney beans, rinsed and drained
1 1/2 cups frozen whole kernel corn, thawed
1/2 tsp dried minced garlic
2 tsp. chili seasoning
2 tsp. dried parsley flakes
1/8 tsp. black pepper

Spray a slow cooker container with olive oil flavored cooking spray. In prepared container, combine meat, tomato juice, and tomato soup. Stir in onion, carrots, kidney beans, and corn. Add garlic, chili seasoning, parsley flakes and black pepper. Mix well to combine. Cover and cook on LOW for 6 - 8 hours. Mix well before serving.

HINT: Thaw corn by placing in a colander and rinsing it under hot water for one minute.

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

236 Calories, 4g fat, 21g protein, 29g carbo, 509mg sodium, 35mg calcium, 4g fiber

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


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Bean and Cabbage Soup serves 4 (1 1/2 cups)
From: Potful of Recipes p.129
and Deluxe Potful p. 149

2 cups coarsely chopped cabbage
1 cup chopped onion
1 cup sliced carrots
1 cup chopped celery
2 cups hot water
10 oz. (one 16oz can) navy beans, rinsed and drained
1 1/2 cups diced Dubuque 97% f/f ham or any extra lean ham
1 tsp. dried parsley flakes
1/8 tsp. black pepper

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine cabbage, onion, carrots, celery and water. Add navy beans, ham, parsley flakes and blk. pepper. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 2 3/4 protein, 2 vegetable

191 calories, 3g fat, 17g protein, 24g carbo, 877mg sodium, 71mg calcium, 6g fiber

Diabetic: 2 meat, 2 vegetable, 1 starch


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Bavarian Pork Pot Roast serves 6
From: Potful of Recipes p.255
and Deluxe Potful p. 319

1 (32 oz) lean boneless pork loan roast
1 3/4 cups (one 14 1/2 oz can) Frank's bavarian style sauerkraut, drained
1 3/4 cups chopped carrots
1 cup fine;y chopped onion
2 1/2 cups cored, peeled and quartered cooking apples
1/2 cup unsweetened apple juice
2 tsp. dried parsley flakes

Spray a slow cooker container with butter flavored cooking spray. Place port roast in prepared container. In a medium bowl, combine sauerkraut, carrots, onion, and apples. Evenly arrange sauerkraut mixture over top of roast. In same medium bowl, combine apple juice and parsley flakes. Pour apple juice mixture evenly over top. Cover and cooke on LOW for 6 - 8 hours. Evenly cut roast into 6 pieces. When serving, place 1 piece of meat on a plate and spoon about 2/3 cup sauerkraut mixture over top.

HINT: If you can't find Bavarian sauerkraut, use regular sauerkraut, 1/2 tsp. caraway seeds and 1 tsp. Brown Sugar Twin.

Each serving equals:
HE: 4 protein, 1 1/2 vegetable, 1 fruit

274 calories, 6g fat, 34g protein, 21g carbo, 473mg sodium, 25mg calcium, 4g fiber

Diabetic: 4 meat, 1 1/2 vegetable, 1 fruit


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Peanut Butter and Hot Fudge Pleasure Pot serves 6 (scant 1/2 cup)
From: Potful of Recipes p. 302
and Deluxe Potful p. 380

1 cup + 2 tabl. Bisquick r/f Baking Mix
1 cup pourable Splenda or Sugar Twin (divided)
1/4 cup skim milk
2 tsp. vegetable oil
2 tsp. vanilla extract
1/4 cup Peter Pan reduced fat chunky peanut butter
3 tabl. unsweetened cocoa
2 cups boiling water

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

HINTS: This is suppose to be an oohey gooey mess

Good Served warm with sugar and fat free vanilla ice cream.

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

175 calories, 7g fat, 5g protein, 23g carbo, 317mg sodium, 39mg calcium, 2g fiber

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


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2/18/11 2:11 P

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Pepper Steak Stew serves 6 (1 full cup)
From: Potful of Recipes p. 122
and Deluxe Potful p. 142

16 ounces lean round steak, cut into 24 pieces
2 1/2 cups coarsely chopped green bell pepper
1/2 cup chopped onion
3 cups diced raw potato
1 (12 oz) jar Heinz f/f beef gravy
1/4 tsp. dried minced garlic

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine steak pieces, green pepper, onion and potatoes. Stir in gravy and garlic. Cover and cook on LOW for 6 - 8 hours. Mix well before serving.

Each serving equals:
HE: 2 protein, 1 vegetable, 1/2 bread, 1/4 slider, 5 optional calories

196 calories, 4g fat, 23g protein, 17g carbo, 361mg sodium, 15mg calcium, 2g fiber

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


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2/18/11 2:10 P

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Burger Heaven Casserole serves 6 (1 full cup)
From: Potful of Recipes p. 223
and Deluxe Potful p. 287

16 oz. extra lean gr. turkey or beef
2 cups diced raw potatoes
1 1/2 cups thinly sliced carrots
1 cup chopped celery
1/2 cup diced onion
1 cup frozen peas, thawed
1 cup frozen whole kernel corn, thawed
1 (10 3/4 oz) can Healthy Request Tomato soup
1/2 cup water
1 tsp. dried parsley flakes

In a large skillet sprayed with butter flavored cooking spray, brown meat. In a slow cooker container sprayed with butter flavored cooking spray, combine browned meat, potatoes, carrots, celery, onion, peas and corn. Stir in tomato soup, water and parsley flakes. Cover and cook on LOW 6 - 8 hours. Mix well before serving.

HINT: Thaw peas and corn placing them in a colander and rinsing them under hot water for one minute

Each serving equals:
HE: 2 protein, 1 bread, 1 vegetable, 1/4 slider, 10 optional calories

243 calories, 7g fat, 17g protein, 28g carbo, 333mg sodium, 33mg calcium 4g fiber

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


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Cinnamon Applesauce serves 8 (1/4 cup)
From Potful of Recipes p. 290
and Deluxe Potful p. 358

6 cups cored, peeled and chopped cooking apples
2 tabl. lemon juice
1/2 cup pourable Splenda or Sugar Twin
2 tabl. Brown Sugar Twin
1 tsp. ground cinnamon

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine apples, lemon juice, Splenda and Brown Sugar Twin. Stir in cinnamon. Cover and cook on LOW for 8 hours. Mash well with a potato masher.

HINTS: Granny Smith apples work great

Good warm or cold

Each Serving equals:
HE: 1 1/2 fruit, 8 optional calories

104 calories, 0 fat, 0 protein, 26g carbo, 7mg sodium, 13mg calcium, 3 g fiber

Diabetic: 1 1/2 fruit


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2/18/11 2:07 P

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Cottage Pea Soup serves 6 (1 full cup)
From: Potful of Recipes p.134
and Deluxe Potful p. 154

2 cups (one 16 oz can) Healthy Request Chicken Broth
3 cups frozen peas, thawed (divided)
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1 cup chopped onion
1 cup finely chopped celery
1 cup shredded carrots
1 1/2 cup diced Dubuque 97% f/f ham or any extra lean ham
1/8 tsp. black pepper

In a blender container combine broth and 2 1/2 cups peas. Cover and process on PUREE for 15 seconds. In a slow cooker container sprayed with butter flavored cooking spray, combine pureed pea mixture and mushroom soup. Stir in remaining 1/2 cup peas, onion, celery, and carrots. Add ham and black pepper. Mix well to combine. Cover and cook on LOW for 6 - 8 hours. Mix well before serving.

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

Each serving equals:
HE: 1 bread, 1 protein, 1 vegetable, 1/4 slider and 13 optional calories

147 calories, 3g fat, 12g protein, 18g carbo, 794mg sodium, 70mg calcium, 4g fiber

Diabetic: 1 starch, 1 meat, 1 vegetable


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2/18/11 2:06 P

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Pot Roast Soup serves 6 (1 cup)
From: Potful of Recipes p. 125
and Deluxe Potful p. 145

1 1/2 cups diced cooked lean roast beef
1 1/2 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onion
2 cups diced raw potatoes
1 (10 3/4 oz) can Healthy Request Tomato Soup
1 tsp. dried parsley flakes
3/4 cup hot water
1/8 tsp. black pepper
1 (12 oz ) jar Heinz f/f beef gravy

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine roast beef, carrots, celery, onion and potatoes. Stir in tomato soup, parsley flakes, water and blk. pepper. Add gravy. Mix well to combine. Cover and cook on LOW for 6 - 8 hours. Mix well before serving.

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

Each serving equals:
HE: 1 1/3 protein, 1 vegetable, 1/3 bread, 1/2 slider, 15 optional calories

172 calories, 4g fat, 13g protein, 21g carbo, 595mg sodium, 25mg calcium, 2g fiber

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


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Apple Pie Bread Pudding serves 6 (3/4 cup)
From: Potful of Recipes p.299
and Deluxe Potful p.372

12 slices reduced calorie white bread, torn into medium size pieces
3 1/2 cups, cored, peeled and chopped cooking apples
1 cup unsweetened apple juice
1/2 cup Diet Mountain Dew
1/2 cup pourable Splenda or Sugar Twin
1 1/2 tsp. apple pie spice

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine bread pieces and apples. In a small bowl, combine apple juice, Diet Mt. Dew, splenda and apple pie spice. Drizzle juice mixture evenly over bread mixture. Mix gently to combine. Cover and cook on LOW for 6 hours. Mix well before serving.

Each serving equals:
HE: 1 1/2 bruit, 1 bread, 8 optional calories

157 calories, 1g fat, 5g protein, 32g carbo, 233 mg sodium, 42mg calcium, 2g fiber

Diabetic: 1 1/2 fruit, 1 starch


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Almond Chicken serves 6 (3/4 cup)
From: Potful of Recipes
and Deluxe Potful p. 263

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
2 tabl. reduced sodium soy sauce
16 oz. skinner and bones uncooked chicken breast, cut into 36 pieces
1 1/2 cups chopped celery
1/2 cup chopped onion
1 cup (one 4 oz can) sliced mushrooms, drained
1/2 cup slivered almonds

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine chicken soup and soy sauce. Stir in chicken, celery, onion, and mushrooms. Add almonds. Mix well to combine. cover and cook on LOW for 6 - 8 hours. Mix well before serving.

HINT: Good served with hot rice.

Each serving equals:
HE: 2 1/3 protein, 1 vegetable, 2/3 fat, 1/4 slider, 10 optional calories

183 calories, 7g fat, 19g protein, 11g carbo, 549mg sodium, 49mg calcium, 2g fiber

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


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2/18/11 2:03 P

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Creamy Swiss Steak Pot serves 4
From Potful of Recipes p.244
and Deluxe Potful p. 308

1 cup sliced onion
3 tabl. all purpose flour
1 tsp. dried parsley flakes
1/8 tsp. black pepper
4 (4 ounce) lean tenderized minute or cube steak
1 cup chopped celery
1 cup (one 8 oz can) tomatoes, undrained
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup

Spray a slow cooker container with butter flavored cooking spray. Place sliced onion in bottom of prepared container. In a medium sauce dish, combine flour, parsley flakes and blk. pepper. Coat steaks on both sides. Arrange coated meat evenly over onion. Top with celery. In a small bowl combine undrained tomatoes, mushroom soup and any remaining flour. Spoon mixture evenly over vegetables. Cover and cook o LOW for 8 hours. When serving, evenly spoon vegetables and sauce over meat.

Each serving equals:
HE: 3 protein, 1 1/2 vegetable, 1/4 bread, 1/2 slider, 1 optional calorie

262 calories, 6g fat, 33g protein, 19g carbo, 471mg sodium, 101mg calcium, 2g fiber

Diabetic: 3 meat, 1 1/2 vegetable, 1 starch


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Cabbage Sausage Dinner serves 6 (1 full cup)
From Potful of Recipes p. 270
and Deluxe Potful p. 334

6 cups coarsely chopped cabbage
3 cups diced unpeeled raw potato
1 cup chopped onion
2 cups frozen cut green beans, thawed
1 3/4 cups (one 15 oz can) Swanson Beef Broth
16 oz. Healthy Choice 97% lean Polish Kielbasa sausage, cut into 18 pieces

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine cabbage, potatoes, onion and green beans. Pour beef broth evenly over vegetables. Arrange sausage pieces evenly over top. Cover and cook on LOW for 8 - 10 hours. Mix well before serving.

HINT: Thaw green beans by placing them in a colander and rinsing them under hot water for one minute.

Each serving equals:
HE: 2 vegetable, 1 3/4 protein, 1/2 bread, 8 optional calories

191 calories, 3g fat, 13g protein, 28g carbo, 911mg sodium, 96mg calcium, 4g fiber

Diabetic: 2 vegetable, 2 meat, 1 starch


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2/18/11 2:00 P

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California Vegetable Cheese Bake serve 6 (2/3 cup)
From Potful of Recipes p. 155
and Deluxe Potful p. 190

4 cups frozen carrot, broccoli and cauliflower blend, thawed
1/2 cup finely chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1/4 cup (one 2 oz jar) chopped pimiento, drained
1 1/2 cups cubed Velveeta Light processed cheese

Spray a slow cooker container but butter flavored cooking spray. In prepared container, combine thawed vegetables and onion. Add mushroom soup, pimiento and cheese. Mix well to combine. Cover and cook on LOW for 4 - 6 hours. Mix well before serving.

HINT: Thaw vegetables by placing them in a colander and rinsing them under hot water for one minute.

Each serving equals:
HE: 2 protein, 1 1/2 vegetable, 1/4 slider, 8 opt calories

140 calories, 4g fat, 13g protein, 13g carbo, 236mg sodium, 373mg calcium, 3g fiber

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


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2/18/11 1:59 P

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Steak Teriyaki serves 6
From Potful of Recipes p.239
and Deluxe Potful p.303

1/3 cup reduced sodium soy sauce
1 tabl. pourable Splenda or Sugar Twin
1 tsp. dried minced garlic
1/2 tsp. ground ginger
1 tsp. dried parsley flakes
16 oz. lean round steak, cut into 36 pieces
3 cups hot cooked rice

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine soy sauce, Splenda, garlic, ginger and parsley flakes. Stir in steak pieces. Cover and cook on LOW for 6 - 8 hours. For each serving place 1/2 cup rice on a plate and spoon about 1/4 cup steak mixture over top.

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

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

245 calories, 5g fat, 30g protein, 20g carbo, 477mg sodium, 11mg calcium, 1g fiber

Diabetic: 2 meat, 1 starch


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2/18/11 1:58 P

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Beef Barbecue Sandwiches serves 12
From Potful of Recipes p. 248
and Deluxe Potful p. 312

1 (3 lb.) uncooked lean beef roast
1 cup (1 8 oz can) Hunts tomato sauce
1 tabl. Brown Sugar Twin
1 tsp. prepared yellow mustard
3/4 cup finely chopped onion
1/4 cup finely chopped green bell pepper
12 small hamburger buns

Stray a slow cooker container with butter flavored cooking spray. Place beef roast in prepared container. In a large bowl, combine tomato sauce, Brown Sugar Twin, and mustard. Stir in onion and green pepper. Spoon mixture evenly over roast. Cover and cook on LOW for 8 hours. Remove roast and finely shred. Stir shredded roast into sauce mixture. Re-cover and cook on HIGH for 30 min. When serving, spoon about 1/2 cup meat mixture between each bun.

Each serving equals:
HE: 3 protein, 1 bread, 1/2 vegetable

245 calories, 9g fat, 24g protein, 17g carbo, 377mg sodium, 20mg calcium, 1g fiber

Diabetic: 3 meat, 1 starch



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2/18/11 1:55 P

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Pot Luck Oatmeal serves 4 (1 cup)
From Potful of Recipes p. 278
and Deluxe Potful p. 344

1 1/2 cups (one 12 fluid oz can) Carnation Evaporated Skim milk
1/2 cup water
2 tabl. pourable Splenda or Sugar Twin
2 tabl. Brown Sugar Twin
1/2 tsp. apple pie spice
1/4 cup. Log Cabin or Cary's s/f maple syrup
1 cup quick oats
1 cup cored, peeled and chopped cooking apples
1/4 cup raisins
1/4 cup chopped walnuts

Spray a slow cooker container with butter flavored cooking spray. Pour evap. skim milk and water into prepared container. Stir in Splenda, Brown Sugar Twin, apple pie spice and maple syrup. Add oats, raisins, and walnuts. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

HINTS: Start cooking just before going to bed and it will be ready in the morning.

Enjoy as is or with skim milk

Each serving equals:
HE: 1 fruit, 1 bread, 3/4 skim milk, 1/2 fat, 1/4 protein, 16 Opt. calories

234 calories, 6g fat, 10g protein, 35g carbo, 160mg sodium, 268mg calcium, 3g fiber

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


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2/18/11 1:53 P

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This recipe is always talked about on the W W message boards. I have tried it and personally didn't care for it at all. Ann

Cola Chicken serves 4
From A Deluxe Potful of Recipes

4 (4 oz) skinned and boned chicken breasts
1/4 cup reduced sodium ketchup
1/4 cup diet Coke
1 tsp. dried onion flakes
1 tsp. dried parsley flakes

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

Each serving equals:
HE: 3 protein 1/4 slider

135 calories, 3gm fat, 23g protein, 4g carbo, 59mg sodium, 16mg calcium, o fiber

Diabetic: 3 meat


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2/16/11 5:02 P

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Chicken Pot Stew serves 4 (1 cup)
From: Potful of Recipes p. 99
and Deluxe Potful p. 119

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 tsp. dried parsley flakes
1 tsp. dried onion flakes
1 (16 oz) package frozen cauliflower, broccoli, and carrot blend
16 oz. skinned and bone uncooked chicken breast, cut into 16 pieces

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine chicken soup, parsley flakes and onion flakes. Stir in frozen vegetables and chicken pieces. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 3 protein, 1 1/2 vegetable, 1/2 slider

196 calories, 4g fat, 26g protein, 14g carbo, 386mg sodium, 52mg calcium, 3g fiber

Diabetic: 3 meat, 1 1/2 vegetable, 1/2 starch/carbo



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2/15/11 4:54 P

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NEW WORLD "STUFFED" CABBAGE
HEALTHY EXCHANGES A Potful of Recipes p.228

Serves 6 (1 full cup)

16 ounces extra lean ground turkey or beef
1-3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
2 teaspoons prepared yellow mustard
2 tablespoons pourable Splenda or Sugar Twim
1/8 teaspoon black pepper
6 cups shredded cabbage
1 cup chopped onion
1 cup uncooked instant rice

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned meat, tomato sauce, mustard, Splenda, and black pepper. Add cabbage, onion, and uncooked rice. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 2-1/2 Vegetable, 2 Protein, 1/2 Bread, 2 Optional Calories
----------------------------------------
----------
223 Calories, 7 gm Fat, 17 gm Protein, 23 gm Carbohydrate, 543 mg Sodium, 63 mg Calcium, 4 gm Fiber
----------------------------------------
----------
DIABETIC: 2-1/2 Vegetable, 2 Meat, 1/2 Starch



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2/13/11 2:38 P

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Sensational Baked Beans

1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 teaspoon prepared yellow mustard
2 tablespoons pourable Splenda or Sugar Twin
1 teaspoon Worcestershire sauce
30 ounces (three 16-ounce cans) great northern beans, rinsed and drained
1 cup finely chopped onion
6 tablespoons Hormel Bacon Bits

This picnic staple is an ideal use for slow cookers. The long, low-heat method is great for flavor and tenderness--and you don't have to heat up the house with your oven.


Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine tomato sauce, mustard, Splenda and Worcestershire sauce. Stir in great northern beans. Add onion and bacon bits. Mix well to combine. Cover and cook on low for 6 to 8 hours. Mix well before serving.

HE: 2-1/2 protein, 1 vegetable, 1/4 slider, 5 optional calories

Nutritional analysis: 166 calories, 2g fat, 11g protein, 26g carbohydrate, 527mg sodium, 13mg calcium, 8g fiber

Diabetic: 2 meat, 1 vegetable, 1 starch

From A Potful of Recipes by JoAnna M. Lund (Perigee Books)



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Apples in crockpot
From: Margaret Email:
Date: Wednesday, January 21, 2004 (8:17:25 PM AZ)

This recipe is from Joanna's new crockpot cookbook.
I changed it a little - used fresh cranberries instead of
raisins --

3 & 1/2 cups peeled and thick sliced apples. I used 4 Granny
Smith
1/4 cup Splenda
1 & 1/2 tsp. Apple pie spices
2 tablespoons apple juice (I use orange juice)
1/2 cup raisins - I used fresh cranberries
1 tablespoon reduced fat margarine.

Place all in crockpot except margarine. Dot top with the
margarine. Cook 6 to 8 hours on low. I bought some of those
little graham cracker tart shells. Put about 1/2 cup of apples
in each tart and then a small scoop of FF vanilla frozen yogurt
on top. I haven't figured the points.

I think next time I will buy a reduced fat graham cracker pie
shell, double the recipe and pour in the pie shell. It could be
served with the FF frozen yogurt or FF cool whip. The taste was
great. In fact my husband thought it was a little two sweet --
so next time I may reduce the Splenda a little.

It smelled so good cooking all afternoon.

Nutritional info for Crockpot apples - posted yesterday.

HE: 1 & 1/2 fruit - 1/4 fat - 7 optional cal.

Diabetic 1 & 1/2 fruit

73 cal. - 1 gm fat - 0 gm protein - 16 gm carb - 24 mg sodium
- 11 mg calcium - 2 gm fiber

# of servings for the apple crockpot recipe is 6.


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2/12/11 9:37 P

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Pot of Pizza

Source of Recipe
Joanna M. Lund, A Potful of Recipes p.217

Recipe Introduction

Pizza in a slow cooker? Well, not exactly, but you'll be pleasantly
surprised how well this recipe brings that family favorite to mind!
Instead of waiting for delivery, you can just arrive home and dig in.

Serves 6 (1 cup)
*Freezes well

List of Ingredients
8 ounces extra lean ground turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1 3/4 cup (one 15-ounce can) Hunt's Tomato Sauce
1 teaspoon Italian Seasoning
1 teaspoon pourable Spenda
3 cups cooked noodles, rinsed and drained
1/4 cup grated Kraft fat-free Parmesan cheese
3/4 cup shredded Kraft reduced-fat Cheddar cheese
3/4 cup shredded Kraft reduced-fat mozzarella cheese


Instructions
In a large skillet sprayed with olive-oil-flavored cooking spray,
brown meat, onion and green pepper. Stir in mushrooms, tomato sauce,
Italian seasoning and Splenda. Pour mixture into a slow cooker
container sprayed with butter-flavored cooking spray. Spread noodles
over meat mixture. Sprinkle Parmesan cheese over noodles. Layer
Cheddar and mozzarella cheeses evenly over the top. Cover and cook
on LOW for 6 to 8 hours. Mix well before serving.

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

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

305 Calories, 9 gm Fat, 21 gm Protein,
35 gm Carbohydrates, 866 mg Sodium,
209 gm Calcium, 4 gm Fiber

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


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Beans and More Beans

16-ounce can pinto beans, rinsed and drained
16-ounce can Great Northern beans, rinsed and drained
16-ounce can butter beans
16-ounce can red kidney beans
2 tablespoons Brown Sugar Twin
3/4 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup Healthy Choice ketchup
1 3/4 cups stewed tomatoes with juice (14.5-ounce can)
In a slow cooker container, combine pinto beans, Great Northern beans, butter beans and red kidney beans. Add Brown Sugar Twin, onion, green pepper, ketchup and stewed tomatoes, Mix well to combine. Cover and cook on low 6 to 8 hours.
Serves 8 (3/4 cup).
Each serving equals: 184 calories, 0 grams fat, 11 grams protein, 35 milligrams carbohydrates, 218 milligrams sodium, 10 grams fiber.

From Heart Smart

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NEW WORLD STUFFED CABBAGE
A Potful of Recipes p.228

Serves 6 (1 full cup)

16 ounces extra lean ground turkey or beef
1-3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
2 teaspoons prepared yellow mustard
2 tablespoons pourable Splenda or Sugar Twim
1/8 teaspoon black pepper
6 cups shredded cabbage
1 cup chopped onion
1 cup uncooked instant rice

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned meat, tomato sauce, mustard, Splenda, and black pepper. Add cabbage, onion, and uncooked rice. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.

Each serving equals:
HE: 2-1/2 Vegetable, 2 Protein, 1/2 Bread, 2 Optional Calories

223 Calories, 7 gm Fat, 17 gm Protein, 23 gm Carbohydrate, 543 mg Sodium, 63 mg Calcium, 4 gm Fiber

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


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Crockpot Corned Beef And Cabbage
Here's a dish to celebrate my Irish heritage, for what self-respecting Irishwoman could offer you her best thrifty recipes without including one for this St. Paddy's Day classic? If you've been skipping this favorite in order to trim the fat in your diet, welcome back!

Serves 6 (1 1/2 cups)

2 1/2 cups thinly sliced carrots
1 cup chopped onion
4 cups coarsely chopped cabbage
3 cups (15 ounces) diced raw potatoes
1 cup water
3 (2.5-ounce) packages Carl Buddig 90% lean corned beef, shredded

In a slow cooker container, combine carrots, onion, cabbage, and potatoes. Add water. Mix well to combine. Stir in corned beef. Cover and cook on LOW for 6 to 8 hours. Mix well just before serving.

Each serving equals:
HE: 2 1/2 Vegetable, 1 1/4 Protein, 1/2 Bread
131 Calories, 3 gm Fat, 9 gm Protein, 17 gm Carbohydrate, 512 mg Sodium,
47 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable, 1 Meat, 1 Starch



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Layered Tijuana Casserole

Source of Recipe

JoAnna M. Lund "A Deluxe Potful of Recipes, page 284"

Recipe Introduction

Considering how much Cliff and I savor South-of-the-Border cooking,
you might wonder why we don't spend all out free time in Mexico!
(Free time? What free time?)With recipes like this tasty, spicy
combo, we can save on furl and driving time--and just tap our toes
to the beat of the maracas.

Serves 6
*freezes well

List of Ingredients
8 ounces extra lean ground turkey or beef
3/4 cup chopped onion
1/2 teaspoon dried minced garlic
4 (6-inch) corn tortillas*
1 1/4 cups chunky salsa (milk, medium, or hot)*
1 cup (one 8-ounce can) Hunt's Tomato Sauce*
10 ounces (one 16-ounce can) pinto beans, rinsed and drained*
Scant 1 cup shredded Kraft reduced-fat Chedder cheese*
1 cup frozen whole-kernel corn, thawed*
1/3 cup sliced ripe olives*


Instructions
In a large skillet sprayed with olive oil-flavored cooking spray,
brown meat and onion. Stir in garlic. Place 1 tortilla in slow cooker
container. Spoon half of the meat mixture over tortilla. Layer 1/2 cup
salsa, 1/2 cup tomato sauce, and 1/4 cup Chedder cheese over top.
Place another tortilla over cheese. Layer half of pinto beans, 1/4
cup Chedder cheese, 1/2 cup corn, and half of olives over top. Repeat
all layers. Cover and cook on LOW for 6 to 7 hours.


HINT: Thaw corn by placing in a colander and rinsing under hot water
for one minute.

Each serving equals:
HE: 2 2/3 Protein, 1 Bread, 1 Vegetable, 1/4 Fat

264 Calories, 8gm Fat, 16gm Protein, 32gm Carbohydrate,
906 Sodium, 161mg Calcium, 4gm Fiber

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


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Grandma's Custard Corn Pudding
Joanna M. Lund

When you come home from a busy day at the office and lift the lid of this old-fashioned
wonder, you'll be convinced that a grandmotherly elf slipped into your kitchen while
you were out-and made supper while you were gone!
Serves 8 (1/2 cup)

2/3 cup Carnation Nonfat Dry Milk Powder

1/2 cup water

2 eggs or equivalent in egg substitute

1 tablespoon pourable Splenda

1 teaspoon dried onion flakes

1 teaspoon dried parsley flakes

1/8 teaspoon black pepper

1 cup (one 8-ounce can) cream-style corn

3 cups frozen whole-kernel corn, thawed

Spray a slow cooker container with butter-flavored cooking spray. In prepared
container, combine dry milk powder and water. Add eggs, Splenda, onion flakes,
parsley flakes, and black pepper. Mix well to combine. Stir in cream-style corn and
whole-kernel corn. Cover and cook on LOW for 2 to 3 hours. Mix well before serving.

HINT: Thaw corn by placing it in a colander and rinsing it under hot water for one
minute.

Each serving equals:
HE: 1 Bread, 1/4 Skim Milk, 1/4 Protien, 1 Optional Calorie
****************************************
******************
130 Calories, 2gm Fat, 6gm Protien, 22gm Carbohydrate,
140mg Sodium, 85mg Calcium, 2gm Fiber
****************************************
******************
DIABETIC: 1 1/2 Starch

"Deluxe Potful of Recipes, pg. 203"


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PEARS HELENE BREAD PUDDING
JOANNA LUND, Another Potful of Recipes p.267

Serves 8 (1 cup)

12 slices day-old reduced-calorie white bread, torn into large pieces
4 cups (two 16-ounce cans) pear halves, coarsely chopped, drained, and
1 cup liquid reserved
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
2 (4-serving) packages JELL-O sugar-free chocolate cook-and-serve
pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2 cups water

Spray a slow cooker container with butter-flavored cooking spray. In
prepared container, layer half of bread pieces, half of pears, half
of walnuts, and half of chocolate chips. Repeat layers. In a medium
bowl, combine dry pudding mixes, dry milk powder, reserved pear
liquid, and water. Mix well using a wire whisk. Pour mixture evenly
over top. Cover and cook on HIGH for 2 hours. Let set 5 minutes
before serving.

Each serving equals:

HE: 1 Fruit, 3/4 Bread, 1/4 Skim Milk, 1/4 Fat, 1/2 Slider,
11 Optional Calories
201 Calories, 5 gm Fat, 7 gm Protein, 32 gm Carbohydrate, 315 mg Sodium, 109 mg Calcium, 2 gm Fiber

DIABETIC: 1 Fruit, 1 Starch, 1 Fat


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Crockpot Apple Pie Bread Pudding

Source: JoAnna Lund-Healthy Exchanges
"A Deluxe Potful of Recipes, page 372."
Serves 6 @ 3 Points per serving

12 slices reduced-calorie white bread, torn into medium size pieces
3 1/2 cups cored, peeled and chopped cooking apples
1 cup unsweetened apple juice
1/2 cup Diet Mountain Dew
1/2 cup pourable Splenda or Sugar Twin
1 1/2 teaspoons apple pie spice

Spray a slow cooker container with butter-flavored cooking spray. In prepared
container, combine bread pieces and apples. In a small bowl, combine apple juice,
Diet Mountain Dew, Splenda, and apple pie spice. Drizzle juice mixture evenly over
bread mixture. Mix gently to combine. Cover and cook on LOW for 6 hours. Mix well
before serving.

Each serving equals:
HE: 1 1/2 fruit, 1 bread, 8 optional calories
157 calories, 1 gm fat, 5 gm protein, 32 gm carbohydrate, 233 mg sodium, 42 mg
calcium, 2 gm fiber
DIABETIC: 1 1/2 fruit, 1 starch


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Crock Pot Rice Pudding
1 (4-serving) package Jell-O sugar-free vanilla cook-and-serve pudding mix
1 1/2 cups (1 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/2 cup water
1 teaspoon vanilla extract
1 teaspoon apple pie spice
2 cups cooked rice
1/2 cup raisins
Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine dry pudding mix, evaporated skim milk, water, vanilla extract and apple pie spice. Add rice and raisins. Mix well to combine. Cover and cook on high for 2 hours. Mix well before serving. Good warm or cold.
Serves 4 (3/4 cup).
Each serving equals: 228 calories, 0 grams fat, 9 grams protein, 48 grams carbohydrates, 230 milligrams sodium, 293 milligrams calcium and 1 gram fiber.
Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa



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Pumpkin Custard Pudding

Source of Recipe
Joanna M. Lund, A Potful of Recipes p.295

List of Ingredients
2 cups (one 15-ounce can) pumpkin
1 1/2 cups (one 12-fluid ounce can) Carnation Evaporated Skim Milk
2 teaspoons vanilla extract
2 1/2 teaspoons pumpkin pie spice
1/2 cup pourable Splenda or Sugar Twin
1/2 cup + 1 tablespoon Bisquick Reduced Fat Baking Mix
2 tablespoons reduced-calorie margarine
2 eggs or equivalent in egg substitute


Instructions

Spray a slow cooker cantainer with butter-flavored cooking spray.
In large bowl, combine pumpkin, evaporated skim milk, vanilla extract, and pumpkin pie spice.
Add Splenda, baking mix, margarine, and eggs.
Using an electric mixer, mix on HIGH until mixture is smooth.
Pour into prepared container and cook on LOW for 6 to 8 hours.
Mix gently before serving.


Final Comments

HE: 2/3 vegetable * 1/2 skim milk * 1/2 bread * 1/2 fat * 1/3 protien * 8 optional calories
****************************************
******************
156 calories * 4 gm fat * 8 gm protien * 22 gm carbohydrate * 280 mg sodium * 208 mg calcium * 3 gm fiber
****************************************
******************
Diabetic: 1 starch/carbohydrate * 1/2 skim milk * 1/2 fat



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Country Vegetable Soup serves 6 (1 1/2 cups)
From Cancer Recovery Cookbook

It turns up on the menu of every cozy country inn across America- -a flavorful, old fashioned veggie soup that warms yo inside and out. Here's my easy to fix version that can simmer for hours without being watched.

16 oz. ground 90% lean turkey or beef
3/4 cup chopped onion
1 3/4 cups (one 14 1/2 oz can) stewed tomatoes, undrained
1 cup (one 8 oz can) Hunt's tomato sauce
1 cup water
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth
1 tabl. Brown Sugar Twin
2 cups frozen cut carrots
1 3/4 cups frozen cut green beans
1 cup frozen peas
2 cups (10 oz) diced raw potatoes
1 tsp. dried parsley flakes

In a large saucepan sprayed with butter flavored cooking spray, brown meat and onion. Spoon mixture into a slow cooker container. Add undrained tomatoes, tomato sauce, water, beef broth and Brown Sugar Twin. Mix well to combine. Stir in carrots, green beans, peas, potatoes and parley flakes. cover and cook on LOW for 6 - 8 hours. Mix well before serving.

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

215 cal, 7g fat, 17g protein, 21g carbo, 807mg sodium, 66mg calcium, 4g fiber

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


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Cauliflower in Cheesy Tomato Sauce


4 cups frozen chopped cauliflower, thawed
1/2 cup chopped onion
1, 103/4 oz., can Healthy Request Tomato Soup
1 cup + 2 tablespoons shredded Kraft reduced fat Cheddar Cheese
1/4 cup Hormel Bacon Bits
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper

Spray a slow cooker container with butter flavored cooking spray. In prepared container, combine cauliflower and onion. Stir in tomato soup. Add Cheddar Cheese, bacon bits, parsley flakes, and black pepper. Mix well to combine. Cover and cook on low for 4 to6 hours. Mix well before serving. Serves 6, 2/3 cup each

HINT: Thaw cauliflower by placing it in a colander and rinsing it under hot water for one minute.

Each Serving equals:
HE: 11/2 Vegetable, 1 Protein, 1/2 slider
7 Optional Calories

141 Calories, 5 gm Fat, 10 gm Protein, 14 gm Carbohydrate, 555 mg Sodium, 164 mg Calcium, 3 gm Fiber Weight Watchers 3 points

Diabetic: 1-1/2 Vegetable, 1 Meat, 1/2 Starch




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Bavarian Red Cabbage
A Potful Of Recipes, pg 159

This splendidly colorful side dish makes a festive meal even more beautiful with its rosy hue and tangy crunch. Id serve it with something like grilled chicken for extra sparkle and fun.
Serves 6 (1 full cup)

8 cups coarsely sliced red cabbage
1 cup chopped onion
1 cups cored, peeled, and chopped Granny Smith apples
cup cider vinegar
2 tablespoons pourable Splenda or Sugar Twin
3 tablespoons Hormel Bacon Bits

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine red cabbage, onion, and apples. In a small bowl. Combine vinegar, Splenda, and bacon bits. Drizzle mixture evenly over top. Cover and cook on low for 6 to 8 hours. Mix well before serving.

Each serving equals:
HE: 1 vegetable, fruit, 15 optional calories

81 calories, 1 gm fat, 3 gm protein, 15 gm carbohydrate, 139 mg sodium, 69 mg calcium, 3 gm fiber

Diabetic: 1 vegetable, fruit



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Cola Chicken

From "A Potful of Recipes" by JoAnna Lund

Serves 4

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

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

Each serving equals:

HE: 3 Protein, 1/4 Slider

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

DIABETIC: 3 Meat

WW POINTS:

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Beans and More Beans
16-ounce can pinto beans, rinsed and drained
16-ounce can Great Northern beans, rinsed and drained
16-ounce can butter beans
16-ounce can red kidney beans
2 tablespoons Brown Sugar Twin
3/4 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup Healthy Choice ketchup
1 3/4 cups stewed tomatoes with juice (14.5-ounce can)
In a slow cooker container, combine pinto beans, Great Northern beans, butter beans and red kidney beans. Add Brown Sugar Twin, onion, green pepper, ketchup and stewed tomatoes, Mix well to combine. Cover and cook on low 6 to 8 hours.
Serves 8 (3/4 cup).
Each serving equals:

HE: 2 1/2 Protein, 3/4 Vegetable, 9 Optional Calories
172 calories, 0 grams fat, 10 grams protein, 33 gm carbohydrates, 288 milligrams sodium, 9 grams fiber.
Diabetic: 2 Starch, 1 1/2 Meat, 1/2 Vegetable


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Almost Too Easy Vegetable Beef Soup
Another Potful of Recipes p.102
freezer friendly

Years ago, cake mix manufacturers simplified the process so much that all the home cook had to do was add water--but that turned out to be a big mistake. Those cake bakers needed to break an egg to feel they were "baking," so the process was changed. Now, is this soup recipe too easy for you? I wonder. Well, you have to brown the meat, you have to open a can and a package, and even slice an onion. Nope, its just right. It's almost too easy, but just that.

8 ounces ground 90% lean turkey or beef
1 1/4 cups (one 14 1/2-ounce can) Swanson Beef Broth
1 cup reduced-sodium tomato juice
1 (10-ounce) package frozen mixed vegetables, thawed
1/2 cup chopped onion
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, brown meat.

Hint: Thaw mixed vegetables by placing in a colander and rinsing under hot water for one minute. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned meat, beef broth, and tomato juice. Add mixed vegetables, onion, parsley flakes, and black pepper. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Serves 4 (1 1/2 cups) - each serving equals:
HE: 1 1/2 Pr, 1 1/2 Ve, 1/2 Br, 9 Opt. Cal.
________________________________________
______________________
139 cal, 3g Fa, 14g Pr, 14g carb, 545mg So, 28mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 1 1/22 meat, 1 vegetable, 1/2 starch


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Baked Chicken and Gravy
Another Potful of Recipes p.181
freezer friendly

Long slow cooking is one of the clever cooks best ways to produce truly tender poultry, as

this dish perfectly proves. Better still, those hours in the pot create a gravy as good

as Grandma's--well, almost!

3 Tablespoons all-purpose flour
16 ounces skinned and boned uncooked chicken pieces, cut into 4 pieces
2 teaspoons reduced-calorie margarine
1 (10 3/4oz) can Healthy Request Cream of Chicken Soup
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Place flour in a shallow saucer and coat chicken pieces in flour. In a large skillet

sprayed with butter-flavored cooking spray, melt margarine. Arrange coated chicken pieces

in skillet. Cook chicken for 3 to 4 minutes on each side. Spray a slow cooker container

with butter-flavored cooking spray. Evenly arrange browned chicken pieces in prepared

container. In a small bowl, combine chicken soup, onion flakes, parsley flakes, black

pepper, and any remaining flour. Spoon soup mixture evenly over chicken pieces. Cover

and cook on LOW for 6 to 8 hours. When serving, evenly spoon about 1/21 cup sauce over

chicken pieces.

Serves 4 - each serving equals:
HE: 3 Pr, 1/4 Fa, 1/ Br, 1/2 Sl
________________________________________
______________________
193 cal, 5g Fa, 25g Pr, 12g carb, 372mg So, 14mg Ca, 0g Fi
________________________________________
______________________
Diabetic: 3 meat, 1 starch /carbohydrate


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Baked Sliced Apples
Another Potful of Recipes p.255
freezer friendly

If your family enjoys visiting "pick your own" apple orchards but then can't figure out wart to do with all those bushels of fruit, here's a splendid way to prepare a dessert so old-fashioned-good, you may have to put a lock on your slow cooker so little elves don't gobble it all down when you turn your back!

3 1/2 cups cored, peeled, and thickly sliced cooking apples
1/4 cup seedless raisins
1/4 cup pourable Splenda or Sugar Twin
1 1/2 teaspoons apple pie spice
2 tablespoons unsweetened apple juice
1 tablespoon reduced-calorie margarine

Spray a slow cooker container with olive butter-flavored cooking spray. In a prepared container,combine apples and raisins. Add Splenda, apple pie spice, and apple juice. Mix well to combine. Dot top with margarine. Cover and cook on LOW for 6 to 8 hours.


Hint: Also good as a side dish with pork.

Serves 6 (1/3 cup) - each serving equals:
HE: 1 Fr, 1/4 Fa, 7 opt cal.
________________________________________
______________________
73 cal, 1g Fa, 0g Pr, 16g carb, 24mg So, 11mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1 1/2 fruit


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Candied Sweet Potatoes
Another Potful of Recipes p.164

They aren't just for Thanksgiving dinner, I'm happy to report. These spicy-sweet potatoes

will make you feel you've got something to celebrate, even if it's just any old Wednesday.


1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/4 cup pourable Splenda or Sugar Twin
1/2 teaspoon apple pie spice
1 (17-ounce) can vacuum-packed sweet potatoes, rinsed and thinly sliced

Spray a slow cooker container with butter-flavored cooking spray. In prepared container,

combine undrained pineapple, Splenda and apple pie spice Stir in sweet potatoes. Cover

and cook on HIGH for 4 hours. Mix well before serving.


Serves 6 (1/2 cup) - each serving equals:
HE: 1 Br, 1/3 Fr, 3 Opt. Cal.
________________________________________
______________________
88 cal, 0g Fa, 1g Pr, 21g carb, 43mg So, 24mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1 starch


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Frankfurter Beans Deluxe
Another Potful of Recipes p.236
freezer friendly

Instead of the same old, same old franks-and-beans supper, here's a fast, fun, and flavorful version that adds a lot by doing just a few things differently. Slow cooking is the perfect cooking method for any baked bean-style dish, as you'll discover after just one bite.

20 ounces (two 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16-ounce can) cut green beans, rinsed and drained
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 cup (one 8-ounce can) tomatoes, finely chopped and undrained
1 cup chopped onion
1/4 cup pourable Splenda or Sugar Twin
2 teaspoons prepared yellow mustard
1/8 teaspoon black pepper
8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, cut into 1/4-inch pieces

Spray a slow cooker container with butter-flavored cooking spray. In prepared container,combine great northern beans, green beans, tomato sauce, and undrained tomatoes. Add onion, Splenda, mustard, and black pepper. Mix well to combine. Stir in frankfurters. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.



Serves 6 (1 cup) - each serving equals:
HE: 1 1/2 Pr, 2 Ve, 1 Br, 1 Opt. Cal.
________________________________________
______________________
211 cal, 3g Fa, 14g Pr, 32g carb, 830mg So, 82mg Ca, 6g Fi
________________________________________
______________________
Diabetic: 1 1/2 meat, 2 vegetable, 1 starch


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German Frankfurter Supper
Another Potful of Recipes p.237
freezer friendly

I've taken the pure essence of apple, pressed into juice, and coupled it with chunks of fresh apple, in order to transform some potatoes, cabbage, and franks into a festive excursion into into the beautiful Black Forest of Germany, where eating off the bounty of the land is a long-held tradition.

1 cup unsweetened apple juice
1/4 cup pourable Splenda or Sugar Twin
4 cups shredded cabbage
3 cups diced raw potatoes
1 cup chopped onion
2 cups (4 small) cored, peeled, and diced cooking apples
1 (16 ounce) package Oscar Mayer or Healthy Choice reduced-fat frankfurters,cut into 1-inch pieces
1 teaspoon dried parsley flakes


Spray a slow cooker container with butter-flavored cooking spray. In prepared container,combine apple juice and Splenda. Stir in cabbage, potatoes, and onion. Add apples, frankfurters, and parsley flakes. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Serves 6 (1 cup) - each serving equals:
HE: 2 Pr, 1 Ve, 1/3 Br, 1 Fr, 4 Opt. Cal.
________________________________________
______________________
203 cal, 3g Fa, 12g Pr, 32g carb, 783mg So, 39mg Ca, 3g Fi
________________________________________
______________________
Diabetic: 1 1/2 meat, 1 vegetable, 1 fruit, 1 starch


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Scalloped Pizza Potatoes
Another Potful of Recipes p.159

Yes, I've got two versions of pizza-potato dish in this cookbook, and why not? Pizza is just about the most popular carry-out food in the United States, and I think such a beloved taste treat deserves to be featured more than once! This time, I "topped" it with a cheddar instead of mozzarella because I like both. How about you?

6 cups shredded loose-packed frozen potatoes
1 (10 3/4oz) can Healthy Request Tomato Soup
1 teaspoon pizza or Italian seasoning
1.4 cup Land O Lakes no-fat sour cream
1/4 cup sliced ripe olives
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
1 cup finely chopped onion
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Spray a slow cooker container with olive oil-flavored cooking spray. In a prepared container,combine potatoes, tomato soup, and pizza seasoning. Stir in olives, mushrooms, and onion. Add Cheddar cheese. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.


Hint: Mr. Dell's frozen shredded potatoes are a good choice, or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen potatoes

Serves 4 (1 full cup) - each serving equals:
HE: 1 Pr, 1/2 Ve, 1 Br, 1/4 Fa, 1/2 Sl, 10 opt cal.
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246 cal, 6g Fa, 10g Pr, 38g carb, 439mg So, 180mg Ca, 5g Fi
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Diabetic: 1 meat, 1/2 vegetable, 2 starch


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11/28/10 6:05 P

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Buffet BBQ Beef Sandwiches
JoAnna M. Lund

Keeping food warm during a festive family meal used to require little cans of Sterno and way too much special attention, but when you enlist your slow cooker to help, life is so much easier. I'd suggest this for a post-carol singing party or a harvest season soiree with your neighbors.
Serves 8

32 ounces extra-lean turkey or beef
1 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1 (10 3/4-ounce) can Healthy Request tomato soup
1 tablespoon cider vinegar
1 tablespoon pourable Splenda or Sugar Twin
1 teaspoon chili seasoning
1/8 teaspoon black pepper
8 small hamburger buns

Spray a slow cooker container with butter-flavored cooking spray. In prepared contaner, combine uncooked meat, onion, and green pepper. Stir in tomato soup, vinegar, Splenda, chili seasoning, and black pepper. Cover and cook on LOW for 6 to 8 hours. Mix well before serving. For each serving, spoon about 1/2 cup meat mixture between a bun.

Each serving equals:
HE: 3 Protein, 1 Bread, 1/2 Vegetable, 1/4 Slider, 3 Optional Calories
*************************************
238 Calories, 6gm Fat, 24gm Protein, 22gm Carbohydrate,
370mg Sodium, 10mg Calcium, 2gm Fiber
*************************************
DIABETIC: 3 Meat, 1 1/2 Starch

"Another Potful of Recipes, pg 204 or A Deluxe Potful of Recipes, pg. 362"


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11/28/10 6:02 P

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Nothing-to-It Chili
JoAnna M. Lund

Chili is one of those dishes that can take hours (even days) to prepare in some parts of the nation, but for those of us who can't devote that much time to cutting up exactly the right kind of beef, mixing up a secret blend of spices, or stirring in some surprise ingredient (cinnamon? coffee? or even stranger ones?!), here's a simple but spectacularly good chili that anyone can fix in a jiffy.
Serves 4 (1 1/4 cups)
*freezes well

8 ounces extra-lean ground turkey or beef
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 cup (one 8-ounce can) tomatoes, finely chopped, and undrained
1 3/4 cups (one 14 1/2-ounce can) Swanson Beef
1/2 cup chopped onion
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1 tablespoon chili seasoning
2 teaspoons pourable Splenda
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned meat, tomato sauce, undrained tomatoes, and beef broth. Stir in onion, mushrooms, and kidney beans. Add chili seasoning, Splenda, and black pepper. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Each serving equals:
HE: 1 3/4 Protein, 2 Vegetable, 1/2 Bread, 9 Optional Calories
***************************************
192 Calories, 4gm Fat, 17gm Protein, 22gm Carbohydrate,
984mg Sodium, 39mg Calcium, 7gm Fiber
**************************************
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"Another POTFUL of Recipes, page 98 or A Deluxe Potful of Recipes, page 96"





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11/28/10 5:57 P

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Hawaiian Chili
JoAnna M. Lund

So many different culinary cultures combined to create Hawaiian cooking, so why shouldn't all that variety produce a chili recipe that is truly unique? This dish centers on pork instead of beef and finds a clever way to incorporate pineapple into a classic dish.
Serves 6 (1 1/2 cups)

16 ounces ground extra-lean pork
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 3/4 cups (one 14.5-ounce can) diced tomatoes, undrained
3 cups reduced-sodium tomato juice
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1 1/4 cups chopped onion
1 1/2 cups chopped green bell pepper
1/4 cup (one 2-ounce jar) chopped pimiento, drained
2 tablespoons pourable Splenda or Sugar Twin
1 tablespoon chili seasoning
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, brown pork. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned pork, tomato sauce, undrained tomatoes, and tomato juice. Stir in undrained pineapple, onion, and green pepper. Add pimiento, Splenda, chili seasoning, parsley flakes, and black pepper. Mix well to combine. Cover and cook on HIGH for 3 to 4 hours. Mix well before serving.

HE: 2 1/2 Vegetable * 2 Protien * 1/3 Fruit
***********************************
188 Calories * 4 gm Fat * 17 gm Protien *
21 gm Carbohydrate * 602 mg Sodium *
50 mg Calcium * 4 gm Fiber
***********************************
DIABETIC: 2 1/2 Vegetable * 2 Meat

"Another Potful of Recipes, pg. 117 or A Deluxe Potful of Recipes, pg. 87"


Ann in San Diego


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11/28/10 3:53 P

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bumping up post

Ann in San Diego


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11/20/10 4:17 P

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I made this today without the ham.

Hawaiian Ham Pot
Serves 6

3 cups (16 oz) sliced sweet potatoes
6 (3 oz) slices f/f ham
1 cup (8 oz) pineapple chunks packed in juice, drained and 1/4 cup of liquid reserved
2 tabl. Splenda Brown
1 tsp. prepared mustard

In slow cooker evenly arrange sweet potatoes. Layer ham slices over sw. potatoes. Sprinkle pineapple chunks on top.

In a small bowl combine the reserved juice, Splenda Brown, and mustard. Drizzle over ingred. in pot.

Cover and cook on Low 6 - 8 hours.

Each serving 1 piece of ham and 1/2 cup potatoes

205 cal, 5g fat, 2g fiber WW 4 pts

Ann's Notes: I left out the ham and cut the potato in about 1 inch chunks. I used an 8 oz can of sliced pineapple and cut the circles in pieces like the tidbits canned ones come in.

Serv. 4 148 Cal, 3.3g fiber 0 fat WW 2 1/2 pts.

Delicious

Ann (From: JoAnna's Kitchen Miracles pg. 123)


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11/19/10 10:56 P

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Savory Harvard Beets
Joanna M. Lund, A Potful of Recipes p.142

List of Ingredients
1/2 cup pourable Splenda or Sugar Twin
2 tablespoons all-purpose flour
1/4 cup hot water
1/4 cup white vinegar
1 teaspoon dried parsley
1/2 cup finely chopped onion
4 cups (two 16-ounce cans) whole beets, rinsed and drained


Instructions

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine Splenda, flour water, vinegar, and parsley flakes. Add onion and beets. Mix well to combine. Cover and cook on LOW for 6 to 8 hours.
Mix well before serving.


HE: 1 1/2 Vegetable, 18 Optional Calories

64 Calories, 0 gm Fat, 2 gm Protien, 14 gm Carbohydrate, 384 mg Sodium, 25 mg Calcium, 2 gm Fiber

DIABETIC: 1 1/2 Vegetable



Ann in San Diego


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11/19/10 5:12 P

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This recipe is for a 1 1/2 qt to 2 qt slow cooker.

Sweet and Sour Meatballs (serves 2)

16 frozen fully cooked meatballs (1/2 oz each, thawed
(or 8 larger 1 oz meatballs)
1/2 cup sugar (I used about 2 tabl. Splenda)
2 tabl. plus 2 tsp. cornstarch
1/3 cup white vinegar
1 tabl. reduced sodium soy sauce
1/2 medium green bell pepper cut into 1" pieces
(I used red bell pepper)
1 can (8 oz) pineapple chunks, undrained
Hot cooked rice, optional

Place meatballs in a slow cooker. In a small bowl combine the sugar, cornstarch, vinegar and soy sauce. Pour over meatballs. Add green pepper. Cover and low 4 1/2 hours.

Stir in pineapple, cover and cook 30 min. longer.


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