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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   BREAD / MUFFINS 


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NANASKNOLLAZ
NANASKNOLLAZ's Photo Posts: 230
2/11/13 4:07 P

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JUMBO CHEESY BISCUITS

2/3 cup Nonfat Dry Milk Powder
1 cup water
1 Tablespoon white distilled vinegar
2 cups flour (I use 1 cup white flour & 1 cup white whole wheat flour)
1 Tablespoon baking powder (I used 1/2 Tablespoon)
1 teaspoon baking soda
2 Tablespoon Splenda Granular (I use 1 Tablespoon)
1/4 cup I Can't Believe It's Not Butter Light Margarine, softened
3/4 cup (3 oz) shredded Draft reduced-fat Cheddar Cheese

Preheat oven to 450 degrees. Spray a baking sheet with butter-flavored cooking spray. In
small bowl, combine dry milk powder, water, and vinegar. Set aside. In a large bowl, combine flour, baking powder, baking soda, and Splenda. Add margarine and milk mixture. Mix gently just to combine. Fold in Cheddar cheese. Using a 1/4 cup measuring cup as a guide, drop batter onto prepared baking sheet to form 8 biscuits. Bake for 8 to 12 minutes or until golden brown. Serve warm.

Serves 8 - Each serving equals:
HE: 1 1/3 Br, 1 Fa, 1/2 Pr, 1/4 FFM, 2 OC
189 Calories, 5g Fa, 8g Pr, 28g Ca, 539 mg So, 259mg Cl, 1 G Fi
Diabetic Exchanges: 1 1/2 ST, 1 Fa, 1/2 Mt


Edited by: NANASKNOLLAZ at: 2/11/2013 (16:08)

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ANNINSD
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1/5/12 2:01 P

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Sour Cream Biscuits
Dec. 2002 Newsletter

1 cup + 2 tabl. all purpose flour
1 1/2 tsp baking powder
1/4 tsp. baking sode
1/2 tsp. table salt
3/4 cup Land O Lakes no fat sour cream
1 tabl. vegetable oil

Preheat oven to 425 degrees. spray a baking sheet with butter flavored cooking spray. In a med. bowl, combine flour, baking powder, baking soda and salt. Add sour cream and oil. Mix just until combined. Pat mixture onto a large piece of aluminum foil. Knead 4 -6 times. Pat out into a 3/4 inch thickness with hands. Cut into 6 biscuits using a 2" biscuit cutter. Place biscuits on prepared baking sheet. Lightly spray tops with butter flavored cooking spray. Bake for 10 - 12 min. or until golden brown.

Serves 6 Each serving equals:
HE 1 br, 1/2 fa, 1/4 sl, 10 OC
131 cal, 3g fat,3g pr. 23g ca. 151mg so, 43mg cl, 1g fi
Diabetic Exch. 1 st. 1/2 fa





Edited by: ANNINSD at: 1/5/2012 (14:02)
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6/18/11 8:12 P

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Sour Cream Corn Bread
Nov. 2002 newsletter

1 c. flour
1 c. yellow cornmeal
2 tabl. Splenda Granular
2 tsp. baking powder
1 cup Land O Lakes no fat sour cream
1 egg or equivalent in egg substitute
1/3 c. f/f milk
2 tabl. ICBINB Light Margarine, melted
1 (2 oz) jar chopped pimiento, undrained
1 tsp. dried onion flakes

Preheat oven to 375 degrees. Spray 9 x 9 cake pan with butter flavored cooking spray. In a large bowl, combine flour, cornmeal, Splenda and baking powder. In a small bowl, combine sour cream, egg, milk and margarine. Stir in undrained pimiento and onion flakes. Add liquid mixture to flour mixture. Mix gently just to combine. Spread batter into prepared cake pan. Bake for 25 - 30 min. or until cornbead tests done near center. Place cake pan on a wire rack and let set for at least 5 min. Cut into 9 servings. Good warm or cold.

Serves 9 each serv: 150 Cal, 2g fat 5g Pr. 28g Ca, 187mg So, 113mg Cl, 2g Fi
HE: 1 1/2 br, 1/3 fa, 1/4 sl, 18 oc
Diabetic: 1 1/2 St



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3/13/11 8:11 P

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JoAnna Lund's Peanut Butter & Jelly Muffins

Servings: 8-12

Recipe Ingredients
1 1/2 cups Flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 cup Pourable Sugar Twin or Sprinkle Sweet
1 package(4 serving) JELL-O sugar-free instant vanilla pudding mix
1/4 cup Reducted fat peanut butter
1 egg or equivalent in substitute
1/2 cup unsweetened applesauce
1/2 cup skim milk
3 tablespoons grape spreadable fruit

Recipe Directions
Preheat oven to 400F. Spray 8 wells of a 12-hole muffin pan with butter flavored spray or line with paper liners. In a lage bowl, combine flour, baking powder, baking soda, Sugar Twin, and dry pudding mix. Add peanut butter. Mix until crumbly.

In a small bowl combine egg, applesauce, and skim milk. Add to flour mixture and mix until just combined. Fill muffin wells 1/3 full with batter. Place about 3/4 tsp. spreadable fruit on top of each. Cover with remaining batter.

Bake for 18-20 minutes or until a toothpick inserted in the center comes out clean. Place muffin pan on a wire rack and allow to cool for 5 minutes. Remove muffins from pan and continue to cool on rack.

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

NOTES : Fill unused muffin wells with water. It protects the muffin pan and ensures even baking.

Nutritional information: per serving

HE: 1 bread, 2/3 protein, 1/2 fat, 1/2 fruit, 1/4 slider, 1 optional calorie

180 calories, 4 gm fat, 5 gm protein, 31 gm carbohydrate, 389 mg sodium, 77 mg calcium, 1 gm fiber

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

Recipe By: JoAnna Lund's Dessert Every Night




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3/7/11 11:21 A

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A tasty way to enjoy a “sandwich” muffin!

HAM AND CORN MUFFINS

1 cup + 2 tablespoons all-purpose flour
1/2 cup (3 ounces) yellow cornmeal
2 tablespoons granular Splenda
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon dried parsley flakes
1 cup frozen whole-kernel corn, thawed
1/2 cup (3 ounces) finely diced Dubuque 97% fat-free ham or
any extra-lean ham
1 ½ cups Dannon plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1 egg or equivalent in egg substitute

Preheat oven to 400 degrees. Spray a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine flour, cornmeal, Splenda, baking powder, baking soda, and parsley flakes. Stir in corn and ham. In a small bowl, combine yogurt and dry milk powder. Add egg. Mix well to combine. Add yogurt mixture to flour mixture. Add gently to combine. Evenly spoon batter into prepared muffin wells. Bake for 20 minutes or until lightly browned. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 12 - Each serving equals:

HE: 1 Br, 1/4 SM, 1/4 Pr, 1 OC
117 Calories, 1g Fa, 6g Pr, 21g Ca, 223mg So, 113mg Cl, 1g Fi
DIABETIC: 1 1/2 St


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3/6/11 4:31 P

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Mexican Cornbread

I've always found the hearty, tangy goodness of cornbread to be the perfect accompaniment to a Mexican meal, but this one is special enough to be savored all by itself. the cheese and mayo give it a smooth, silky texture, and the corn, onion, and pepper spice it up just perfectly. At the tasting buffet, a man tried to bribe me to give him the recipe!

Serves 8

2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 teaspoon white vinegar
1 cup yellow cornmeal
6 tablespoons all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon dried minced garlic
1 teaspoon dried parsley flakes
1 cup frozen whole kernel corn
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/2 cup chopped onion
1/2 cup shopped green bell pepper
2 tablespoons canned diced pimiento
1/3 cup Kraft fat-free mayonnaise

Preheat oven to 350 degrees. spray an 8-by-8-inch baking dish with olive-oil=flavored cooking spray. In a small bow., combine dry milk powder, water and vinegar. Set aside. In a large bowl, combine cornmeal, flour, baking powder, baking soda, garlic, and parsley flakes. Add corn, Cheddar cheese, onion, green pepper and pimiento. Mix well to combine. Stir in milk mixture and mayonnaise. Mix just to combine. Pour mixture into prepared baking dish. Bake 45 to 50 minutes or until golden brown. Place on a wire rack and allow to cool. Cut into 8 servings.

Each serving equals:
HE: 1 1/2 Bread, 1/2 Protein, 1/4 skim Milk, 1/4 Vegetable, 7 Optional Calories
**********
163 Calories, 2 gm Fat, 8 gm Protein, 28 gm Carbohydrate, 373 mg Sodium, 2 gm fiber
**********
DIABETIC: 2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 290


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3/5/11 10:16 P

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Cinnamon Raisin Bread

! created my very first bread machine recipe with Cliff's taste buds in mind. He loves cinnamon raisin bread. He said to be sure to share that it more than exceeded his expectations!

2/3 cup water
1 tablespoon + 1 teaspoon reduced calorie margarine
2 tablespoons pourable Sugar Twin or Sprinkle Sweet
1/2 teaspoon salt
1 1/2 cups bread flour
2 1/2 teaspoons dry yeast
1/2 cup raisins
1 1/2 teaspoons ground cinnamon

In a baking pan container, combine water, margarine, Sugar Twin, salt, flour and yeast. Follow your bread machine instructions. Add raisins and cinnamon when "add ingredient" signal beeps. Continue follow your machines instructions. Remove bread and place on a wire rack to cool. Cut into 8 slices. Will make a 1-lb sized loaf.

Serves 8 - Each serving equals:
HE: 1 Br, 1/2 Fr, 1/4 Fa, 2 OC
**********
125 Calories, 1 gm Fa, 3 gm Pr, 26 gm Ca, 170 mg So, a5 mg Cl, 2 gm Fi
**********
DIABETIC: 1 St, 1/2 Fr

Healthy Exchanges Newsletter, Vol IX, Issue 2 - February 2000, pg 7
Joanna M Lund


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Heavenly Snack Sweet Rolls

After taking a bite from his roll, Cliff casually asked me if I was going to be making these again. He wanted to be sure he was around if I did!

1 (8 ounce) can Pillsbury Reduced Fat Crescent Rolls
1/4 cup apricot spreadable fruit
1/4 cup (1 ounce) chopped pecans
2 tablespoons flaked coconut
1/4 cup mini chocolate chips

Preheat oven to 350 degrees. Unroll crescent rolls and form into an 8 by 12 inch rectangle, being sure to seal perforations. Evenly spread spreadable fruit over dough to within 1 inch of edges. Sprinkle pecans, coconut and chocolate chips evenly over top. Roll up the dough starting with the long side. Cut into 8 (1 inch) slices and place on ungreased baking sheet. Lightly spray tops with butter flavored cooking spray. Bake for 15 to 20 minutes or until golden brown. Place baking sheet on a wire rack and let set for at least 5 minutes.

HINT: DO NOT use inexpensive rolls as they don't cover pan properly.

Serves 8 - Each serving equals:
HE: 1 Br, 1/2 Fa, 1/2 Fr, 1/4 Sl, 3 OC
**********
177 Calories, 9 gm Fa, 3 gm Pr, 21 gm Ca, 236 mg So, 3 mg Cl, 1 gm Fi
**********
DIABETIC: 1 St, 1 Fa, 1/2 Fr

Healthy Exchanges Newsletter, Vol IX, Issue 1 - January 2000, pg 9
Joanna M Lund


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3/5/11 10:13 P

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Vanilla-Poppy Seed Muffins
JoAnna M. Lund

Virginia Smith of Davenport, IA wanted a quick muffin recipe. This is just about as quick as they come.
Serves 8

1 1/2 cups Bisquick reduced fat baking mix
1 (4-serving) pkg sugar free instant vanilla pudding mix
1/3 cup Carnation Dry Nonfat Milk Powder
1 tablespoon poppy seeds
1 egg beaten or equivalent in egg substitute
3/4 cup non fat plain yogurt
1 1/4 cup water
2 teaspoon vanilla extract

Preheat oven to 400 degrees. In large bowl combine biscuit mix, dry pudding mix, and dry milk powder. Add poppy seeds. Mix well. Add egg, yogurt, water and vanilla extract stirring just until moistened. Spray 8 muffin cups with butter flavored cooking spray. Fill cups almost full. Bake 15-20 minutes or until muffins test done.

Each serving equals:
HE: 1 Bread, 1/2 Skim Milk, 25 Optional Calories
*************************************************************
126 Calories, 3gm Fat, 5gm Protein,
21mg Carbohydrate, 387mg Sodium
*************************************************************
DIABETIC: 1 Starch, 1/2 Skim Milk

"Grandma's Comfort Food - Made Healthy pg. 194 or Healthy Exchanges Food Newsletter January 1993, pg. 4."


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Cheesy Garlic Biscuits
JoAnna M. Lund

Here's a super savory delight that just doesn't look or taste "healthy"! Served up golden brown and fragrant with rich flavor, these will get every appetite primed for a delicious dinner.
Serves 4

3/4 cup Bisquick Heart Smart Baking Mix
1/3 cup Carnation Nonfat Dry Milk Powder
2 tablespoons pourable Splenda
1/4 teaspoon dried minced garlic
1/4 cup (3/4 ounce) grated Kraft reduced-fat American cheese
2 tablespoons Kraft fat-free mayonnaise
1/4 cup water

Preheat oven to 415 degrees. Spray a baking sheet with butter-flavored cooking spray. In a medium bowl, combine baking mix, dry milk powder, and Splenda. Stir in garlic and American cheese. Add mayonnaise and water. Mix well to combine. Drop by tablespoonful onto prepared baking sheet to form 4 biscuits. Bake for 8 to 12 minutes or until golden brown. Remove from oven. Lightly spray tops with butter-flavored cooking spray. Place baking sheet on wire rack and let set for at least 5 minutes. Serve warm.

Each serving equals:
HE: 1 Bread, 1/4 Skim Milk, 1/4 Protein, 8 Optional Calories
*************************************************************
122 Calories, 2gm Fat, 5gm Protein, 21gm Carbohydrate,
441mg Sodium, 118mg Calcium, 0gm Fiber
*************************************************************
DIABETIC: 1 1/2 Starch

"Fresh from the Hearth, page 200."


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3/5/11 10:10 P

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Blueberry Trail Biscuits

Who wouldn't be ready to tackle the day after biting into these breakfast treats ! ! !

Serves 8

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/4 cup pourable Sugar Twin
2 tablespoons (1/2) ounce chopped pecans
2 tablespoons Land O Lakes no-fat sour cream
1/2 cup Diet Mountain Dew
1 1/2 cup fresh blueberries

Preheat oven to 415 degrees. Spray a baking sheet with butter flavored cooking spray. In a large bowl, combine baking mix, Sugar Twin and pecans. Add sour cream and Diet Mountain Dew. Mix gently to combine. Fold in blueberries. Drop by tablespoonful onto prepared baking sheet to form 8 biscuits. Back for 10 to 14 minutes or until golden brown. Place baking sheet on a wire rack and let set for at least 5 minutes.

Each serving equals:
HE: 1 Br, 1/4 Fr, 1/4 Fa, 7 OC
*****
146 Calories, 2 gm Fa, 3 gm Pr, 29 gm Ca, 272 mg So, 36 mg Cl, 3 gm Fiber
*****
DIABETIC: 1 1/2 St/Ca

Healthy Exchanges Newsletter, Vol VIII, Issue 7, July 1999, pg 9
Joanna M Lund


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Banana Buster Bread

Ask any man about his favorite tea bread, dense and fruity and o-so-good, and he's more than likely to say "banana bread." But when he tastes this decadent creation, he'll surely have a new "best-loved"--it's so full of goodies it ought to be illegal, but it's not. Enjoy!

Serves 8 (1 thick or 2 thin slices)

1 1/2 cups all purpose flour
1 (4 serving) package JELL-O instant sugar free banana cream pudding mix
1 teaspoon baking powder
1 teaspoon baking soda
1/4 cup (1 ounce) chopped dry-roasted peanuts
1/4 cup (1 ounce) mini-chocolate chips
2/3 cup (2 medium) mashed ripe bananas
1 egg or equivalent in egg substitute
1/2 cup unsweetened applesauce
1/2 cup unsweetened apple juice
1 teaspoon vanilla extract

Preheat oven to 350 degrees. Spray a 9 by 5 inch load fan with butter flavored cooking spray. In a large bowl, combine flout, dry pudding mix, baking soda, and baking powder. Stir in peanuts and chocolate chips. In a medium bowl, combine mashed bananas, egg, applesauce, apple juice and vanilla extract. Add banana mixture to flour mixture. Mix just until combined. Pout mixture into prepared loaf pan. Bake 55 to 60 minutes or until top test done. Set pan on a wire rack to cool. Remove from pan and continue cooling on rack. Cut into 8 thick or 16 thin slices.

Each serving equals:
HE: 1 Bread, 2/3 Fruit, 1//4 Protein, 1/4 Fat, 13 Optional Calories
**********
150 Calories, w gm Fat, 3 gm Protein, 30 gm Carbohydrate, 398 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Starch, 1 Fruit

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 128


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3/4/11 9:51 P

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Easy Banana Bread
JoAnna M. Lund

Marilu Olson, Rochester, MN, shares an ultra quick banana bread recipe. I don't know about you, but I don't think you can ever have too many banana bread recipes!
Serves 8 (1 thick or 2 thin slices)

1/2 cup Land O Lakes no-fat sour cream
1/2 cup Splenda
1 cup (3 medium) mashed ripe banana
1 egg or equal in egg substitute
1 teaspoon vanilla extract
1 1/2 cups Bisquick Reduced Fat Baking Mix
1/4 cup (1 ounce) chopped walnuts

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine sour cream, Splenda, mashed banana, egg, and vanilla extract. Add baking mix and walnuts. Mix well to combine. Spread batter into prepared loaf pan. Bake for 50 to 60 minutes or until a toothpick inserted in center comes out clean. Place pan on a wire rack and allow to cool for 5 minutes. Remove from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

Each serving equals:
HE: 1 Bread, 3/4 Fruit, 1/4 Protein, 1/4 Fat, 1/4 Slider, 1 Optional Calories
*************************************************************
148 Calories, 4gm Fat, 4gm Protein, 24gm Carbohydrate,
290mg Sodium, 42mg Calcium, 1gm Fiber
*************************************************************
DIABETIC: 1 Starch, 1/2 Fruit, 1/2 Fat

"Healthy Exchanges Food Newsletter May 1998, pg. 5."


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3/4/11 9:42 P

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Vanilla Poppy Seed Muffins serves 8
From Grandma's Comfort Food Made healthy

1 1/2 cups Bisquick Reduced Fat Baking Mix
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1/3 cup Carnation n/f dry milk powder
1 tabl. poppy seeds
3/4 cup Yoplait plain fat free yogurt
1/4 cup water
1 egg beaten, or equivalent in egg substitute
2 tsp. vanilla extract

Preheat oven to 400 degrees. Spray 8 wells in a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. in a large bowl, combine baking mix, dry pudding mix, dry milk powder and poppy seeds. In a small bowl, combine yogurt, water, egg, and vanilla extract. Add yogurt mixture to the baking mix mixture. Mix just until combined. Evenly fill prepared muffin wells. Bake for 15 - 20 min. or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 min. Remove muffins from pan and continue cooling on wire rack.

HINT: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

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

126 cal, 2g fat, 5g protein, 22g carbo, 466 mg sodium, 98mg calcium, 0g fiber

Diabetic 1 1/2 starch/carbo


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Sunrise Pineapple Banana Muffins

When I served one of these to Cliff for breakfast, he declared it the perfect way to start the day! Why don't you see if you get the same results in your house!

1 1/2 cups all purpose flour
1 (4 serving) package JELL-O sugar free instant banana cream pudding mix
1 teaspoon baking powder
1/2 teaspoon baking soda
1/ cup (1 ounce) chopped walnuts
1 cup (one 8 ounce can) crushed pineapple, packed in fruit juice, drained and 1/4 cup liquid reserved
1/4 cup water
1/2 cup (1 ripe medium) mashed banana
1 egg or equivalent in egg substitute
1/4 cup Land O Lakes no fat sour cream
1 teaspoon vanilla extract

Preheat oven to 40 degrees. Spray 8 wells of a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. In a large bowl, combine flour, dry pudding mix, baking powder, baking soda and walnuts. In a medium bowl, combine reserved pineapple liquid, water, banana, egg, sour cream, vanilla extract and pineapple. Add to flour mixture. Mix just until mixture is moistened. Spoon batter into prepared muffin wells. Bake for 20 o 25 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffing from pan and continue cooling on wire rack.

HINT: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

Serves 8, Each serving equals:
HE: 1 Br, 1/2 Fr, 1/4 Pr, 1/4 Fa, 1/4 Sl
**********
155 Calories, 3 gm Fa, 4 gm Pr, 28 gm Ca, 296 mg So, 25 mg Cl, 1 gm Fi
**********
DIABETIC: 1 1/2 St, 1/2 Fr, 1/2 Fa

Healthy Exchanges Newsletter, Vol IX, Issue 6 - June 2000, pg 9
Joanna M Lund


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Pineapple Cornbread

Ethel Abrams, in Springfield, IL, shares a delectable way to serve cornbread. Try this warm with sugar free maple syrup for breakfast or cold with a chicken salad for lunch. Either way, I though it was great.

1/2 cup + 2 tablespoons yellow cornmeal
3 tablespoons all purpose flour
2 teaspoon baking powder
1/4 cup granular Splenda
2/3 cup Carnation Nonfat Dry Milk Powder
2 eggs, beaten, or equivalent in egg substitute
1 cup (one 8-oz can) crushed pineapple, pack in fruit juice, undrained

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a medium bowl, combine cornmeal, flour, baking powder, Splenda and dry milk powder. Add eggs and undrained pineapple. Mix well to combine. Spread batter into prepared baking dish. BAke for 30 minutes. Place baking dish on a wire rack and allow to cool. Cut into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Br, 1/3 SM, 1/3 Pr, 1/3 Fr, 4 OC

158 Calories, 2 gm Fa, 7 gm Pr, 39 mg Ca, 141 mg So, 115 mg Cl, 2 gm Fi

Diabetic: 1 1/2 St

Healthy Exchanges Newsletter, Vol X, Issue 1 - January 2001, pg 5
Joanna M Lund


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Cranberry Banana Bread

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup granular Splenda
1 teaspoon baking powder
1/2 teaspoon baking soda
1 1/2 cups coarsely chopped frozen cranberries
1/4 cup (1 ounce) chopped walnuts
2/3 cup (2 medium) mashed ripe bananas
2 tablespoons Land O lakes no fat sour cream
2 tablespoons fat free milk

Preheat over to 350 degrees. Spray a 9 by 5 inch loaf pan with butter flavored cooking spray. In a large bowl, combine baking mix, Splenda, baking powder and baking soda. Stir in cranberries and walnuts. In a small bowl, combine mashed bananas, sour cream and milk. Add wet mixture to dry mixture. Mix gently just to combine, using a sturdy spoon. Spread batter into prepared loaf pan. Bake for 50 to 60 minutes or until a toothpick inserted near center comes out clean. Place loaf pan on a wire rack and let set for 110 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 thick slices.

Serves 8 - Each serving equals:
HE: 1 Br, 2/3 Fr, 1/4 Fa,1/4 Sl
**********
144 Calories, 4 gm Fa, 3 gm Pr, 24 gm Ca, 256 mg So, 30 mg Cl, 2 gm Fi
**********
Diabetic: 1 1/2 St, 1/2 Fr, 1/2 Fa

Health Exchanges Newsletter, Vol IX, Issue 12 - December 2000, pg 11
Joanna M Lund


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from Healthy Exchanges Newsletter July 2000

Ina Armour, Tacoma, WA sent me a bread machine recipe she wanted revised. It turned out so good that I thought it only fair to share it with all of you.

INA'S DILL BREAD
1 cup + 3 tablespoons water
2 tablespoons pourable Splenda or Sugar Twin
1 1/4 teaspoons salt
2 tablespoons Land O Lakes no-fat sour cream
3 cups bread flour
2 1/4 teaspoons dry yeast
1 tablespoon dried onion flakes
2 teaspoons dried dill weed

In a baking pan container, combine water, Splenda, salt, sour cream, flour, dry yeast, onion flakes,and dill weed. Follow your bread machine instructions. Remove bread and place on a wire rack to cool. Cut into 12 slices. Will make a 1 1/2-lb sized loaf. Freezes well.

Serves 12 - Each serving equals:
HE: 1 1/3 Br, 3 OC
120 Calories, 0 gm Fa, 4 gm Pr, 26 gm Ca, 5 mg So, 12 mg Cl, 1 gm Fi
DIABETIC: 1 1/2 St



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Home for the Holidays Cranberry Bread

If you don't already have a bread machine, chances are good that you'll find one under the Christmas Tree. Here's a recipe - ready, willing and waiting to be the first bread baked in your new bread machine!

1 1/4 cup unsweetened orange juice
3/4 cup granular Splenda
1/2 teaspoon salt
3 cups bread flour
1/4 cup (3/4 ounce) quick oats
1/4 cup Carnation Nonfat Dry Milk Powder
1 1/2 teaspoons active dry yeas
1/2 cup chopped fresh or frozen cranberries

In a bread baking container, combine orange juice, Splenda, salt, flour, oats, dry milk powder and yeast. Follow your bread machine instructions. Add cranberries when "add ingredient" signal beeps. Continue following your machines instructions. Remove bread and place on a wire rack to cool. Cut into 12 slices. Will make a 1 1/2 lb sized loaf.

Serves 12 - each serving equals
HE: 1 Br, 1/4 Fr, 12 OC
**********129 Calories, 1 gm Fa, 4 gm Pr, 26 gm Ca, 7 mg So, 22 mg Cl, 2 gm Fi
**********
Diabetic: 1 1/2 St

Healthy Exchanges Newsletter, Vol IX, Issue 12 - December 2000, pg 7
Joanna M Lund


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Buttermilk Cheese Bread

I Got the Machine ... Now What Do I Cook?, pg 7

1 cup fat free milk
2 tablespoons distilled white vinegar
1 1/2 teaspoon salt
3 cups bread flour
2 tablespoons granular Splenda
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1 1/2 teaspoons active dry yeast

In a bread baking pan container, combine milk and vinegar. Let mixture set for 5 minutes. Stir in salt. Add bread flour, Splenda and Cheddar cheese. make an indentation on top of dry ingredients. our yeast into indentation. Follow your bread machine instructions for a 1 1/2 pound loaf. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1 1/2 pound loaf.

Serves 12 - Each serving equals:

HE: 1 1/2 Br, 1/3 Pr, 9 OC
150 Calories, 2 gm Fa, 7 gm Pr, 2 gm Ca, 361 mg So, 77 mg Cl, 1 gm Fi
Diabetic: 1 1/2 St


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Whole Wheat Bread

I Got the Machine ... Now What Do I Cook?, Pg 11

1 1/4 cups water
1/4 cup reduced calorie margarine
2 teaspoons salt
2 cups whole wheat flour
1 cup bread flour
1/4 cup instant potato flakes
2 tablespoon granular Splenda
1 1/2 teaspoons active dry yeast

In a bread baking pan container, combine water, margarine and salt. Add whole wheat flour, bread flour, potato flakes and Splenda. make and indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for a 1 1/2 pound loaf. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1 1/2 pound loaf.

Serves 12 - Each serving equals:

HE 1 1/2 Br, 1/2 Fa, 4 OC
13 Calories, 2 gm Fa, 4 gm Pr, 24 gm Ca, 435 mg So, 10 mg Cl, 3 gm Fi
Diabetic: 1 1/2 St, 1/2 Fa


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Zucchini Nut Muffins
From Sept. 2002 newsletter

1 1/2 cup Bisquick Reduced Fat Baking Mix
1/2 cup Splenda Granular
1 1/2 tsp. Jo's Apple Pie spice or any apple pie spice
1/4 cup Land O lakes no fat sour cream
2 tabl. f/f milk
1 egg or equivalent in egg substitute
1 tsp. vanilla extract
1 cup shredded zucchini
1/4 cup chopped walnuts

Preheat oven to 375 degees. Spray 8 wells in a 12 hold muffin pan with butter flavored cooking spray or line with paper liner. In a large bowl, combine baking mix, Splenda and Jo's apple pie spice. Add sour cream, milk, egg and vanilla extract. Mix well to combine. Fold in zucchini and walnuts. Evenly spoon batter into prepared muffin wells. Bake 15 - 20 min. or until a toothpick inserted in center comes out clean. Place muffin pan on a wire racke and let set for 5 min. Remove muffins from pan and continue cooling on wire rack.

Serves 8 Each serving equals:
HE: 1 Br, 1/4 Pr, 1/4 Fa, 1/4 VE, 15 OC

128 Cal, 4g fat, 4g Pro, 19g Car, 282mg Sod, 50mg Cl, 1g fiber

Diabetic: (none listed)

HINTS: Fill unused muffin wells with water. If protects the muffin tin and ensures even baking.

Batter will be dry until the zucchini is stirred in.


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Blueberry Banana Muffins

healthy Exchanges Newsletter, July 2001, pg 4

Hazel Martins, Buffalo, NY requested an easy muffin recipe featuring her favorite fruits - blueberries and bananas. Cliff especially enjoyed tasting these.

1 1/2 cups all purpose flour
2/3 cup granular Splenda
1 1/2 teaspoon baking powder
1 teaspoon baking soda
2/3 cup (2 medium) mashed ripe bananas
1/4 cup unsweetened applesauce
2 tablespoons Land O Lakes no fat sour cream
1 egg or equivalent in egg substitute
2 teaspoons vanilla extract
1/4 cup (1 oz) chopped walnuts
3/4 cup fresh blueberries

Preheat over to 375 degrees. Spray 8 wells of a 12 hole muffin pay with butter flavored cooking spray or line with paper liners. In a large bowl, combine flour, Splenda, baking powder and baking soda. In a small bowl, combine mashed bananas, applesauce,sour cream, egg and vanilla extract. Add liquid ingredients to dry ingredients. Mix gently just to combine. Carefully stir in walnuts and blueberries. Evenly spoon batter into prepared muffin wells. Bake for 20 to 25 minutes or until a toothpick inserted in center comes out clean. Place muffin pay on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 8 - EAch serving equals:

HE: 1 Br, 2/3 Fr, 1/4 Pr, 1/4Fa, 10 OC

151 Calories, 3 g Fa, 4 gm Pr, 27 gm Ca, 215 mg So, 17 mg Cl, 2 gm Fi

Diabetic: 1 St, 1 Fr, 1/2 Fa

HINT: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.


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Date Nut Muffins serves 8
From Cooking Healthy Across America

1 cup pitted dates, coarsely chopped
3/4 cup boiling water
1 tsp. vanilla extract
1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup pourable Sugar Twin or Sprinkle Swee
1/2 cup (2 oz) chopped walnuts
1/4 cup Land O Lakes no fat sour cream

Preheat oven to 375 degrees. Spray 8 wells of a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. In a medium bowl, combine dates, water and vanilla extract. In a large bowl, combine baking mix, sugar twin and walnuts. Add date mixture and sour cream. Mix just until combine. Evenly spoon batter into prepared muffin well. Bake for 20 - 25 min. or until toothpick inserted in center comes out clean. Immediately remove muffins from pan and place on a wire rack. Serve warm or cold.

Each serving equals:
HE: 1 Bread, 1 fruit, 1/2 fat, 1/4 protein, 14 opt calories

193 Calories, 5g fat, 3g pro, 34gm carbo, 272mg sod, 46mg, cal, 2g fiber

Diabetic: 1 starch, 1 fruit, 1 fat


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Zucchini-Pimiento Bread

Healthy Exchanges Newsletter, October 2001, pg 7

Where there's a will, there's a way - it's an old saying and but this delicious bread proves the point once again. Who would have thought--zucchini and bread machine! But after a bite, you will be glad that I did!!!

1/2 cup water
1 teaspoon salt
1 tablespoon dried onion flakes
1/4 teaspoon dried minced garlic
1/4 cup (one 2 oz jar) chopped pimiento, drained
1 1/2 cups grated unpeeled zucchini
2 3/4 cups bread flour
1/4 cup whole wheat flour
1 tablespoon granular Splenda
1 1/2 teaspoon active dry yeast

In a bread baking pan container, combine water, salt, onion flakes, garlic, pimientos and zucchini. Add bread flour, whole-wheat flour and Splenda. Make an indentation on tip of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for a 1 1/2 pound loaf. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1 1/2 pound loaf.

Serves 12 - Each serving equals:
HE: 1 1/3 Br, 1/4 Ve, 1 OC
108 Calories, 0 gm Fa, 4 gm Pr, 23 gm Ca, 1 mg So, 4 mg Cl, 1 gm Fi
Diabetic: 1 1/2 St


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Zucchini Banana Nut Bread

Healthy Exchanges Newsletter, October 2001, Pg 5

Maxine Howward, Portland, OR, sent me a tasty quick bread recipe. She shares that it's both very heavy and very moist and that's what make it taste so good. After one bite, I heartily agreed!

1 1/2 cups all purpose flour
1/2 cup granular Splenda
1 1/2 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon Jo's Apple Pie Spice
1 cup grated unpeeled zucchini
6 tablespoons raisins
1/4 cup (1 oz) chopped walnuts
2/3 cup (2 medium) mashed ripe bananas
1/2 cup unsweetened applesauce
1 egg or equivalent in egg substitute

Preheat over to 350 degrees. Spray a 9 by 5 inch loaf pan with butter flavored cooking spray. In a large bowl, combine flour, Splenda, baking powder, baking soda and JO's Apple Pie Spice. Stir in zucchini, raisins and walnuts. In a small bowl, combine mashed bananas, applesauce and egg. Add banana mixture to flour mixture. Mix gently just to combine. Spoon batter into prepared loaf pan. Bake for 50 to 60 minutes or until a toothpick inserted near center come out clean. Place loaf pan on a wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 slices.

Serves 8 - Each serving equals:
HE: 1 Br, 1 Fr, 1/4 Pr, 1/4 Fa, 1/4 Ve, 4 OC
17 Calories, 3 gm Fa, 4 gm Pr, 32 gm Ca, 118 mg So, 21 mg Cl, 2 gm Fi
Diabetic: 1 St, 1 Fr, 1/2 Fa

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


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Paradise Banana Bread serves 8 (1 thick or 2 thin slices)
From Cooking Healthy Across America

1 cup + 2 tabl. Bisquick Reduced Fat Baking Mix
6 tabl. purchased graham cracker crumbs or 6 (2 1/2 inch) graham crackers, made into crumbs
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1/4 cup (1 oz) chopped macadamias or walnuts
2/3 cup (2 ripe medium) mashed bananas
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, drained
2 tabl. Land O Lakes no fat sour cream
1 tsp. rum extract

Preheat oven to 350 degrees. Spray a 9 x 5 inch loaf pan with butter flavored cooking spray. In a large bowl, combine baking mix, graham cracker crumbs, and Sugar Twin. Stir in macadamia nuts. In a small bowl, combine mashed bananas, pineapple, sour cream and rum extract. Add banana mixture to baking mix mixture. Mix gently just to combine. Spread batter evenly into prepared loaf pan. Bake for 55 -65 min. or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 5 min. Remove bread from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

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

Each serving equals:
HE: 1 bread, 3/4 fruit, 1/4 fat, 17 opt. calories

140 Calories, 4gm fat, 2g protein, 24g carbo, 236mg sodium, 31mg calcium, 1 g fiber

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

From HE website: You can use an 8 x 4 pan or 8 muffin cups.



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Cinnamon Cream Rolls serves 8
From Diabetic's H E Cookbook

1 (8 oz) can Pillsbury refrig. crescent dinner rolls
1/2 cup (4 oz) Philadelphia f/f cream cheese
1 tsp. ground cinnamon
2 tabl. Sugar Twin or Sprinkle Sweet
1/4 cup raisins

Preheat oven to 400 degrees. Spray a cookie sheet with butter flavored cooking spray. Separate dough into 4 rectangles. In a small bowl, stir cream cheese with a spoon until soft. Spread 2 tabl. cream cheese over each rectangle. In a small covered container, combine cinnamon and Sugar Twin. Shake well to combine. Evenly sprinkle cinnamon mixture over cream cheese. Sprinkle 1 tabl. raisins over top of each. Roll each rectangle as for cinnamon rolls. Cut each roll into 4 pieces. Place pieces on prepared cookie sheet. Quickly spray tops of rolls with butter flavored cooking spray. Bake 7 - 8 min. or until golden brown. Remove from oven and quickly spray tops again. Place pan on a wire rack and allow to cool completely.

Each serving equals:
Diabetic: 1 starch, 1 fat

134 calories, 6g fat, 4g protein, 16g carbo, 316mg sodium, 1g fiber

HE: 1 bread, 1/4 protein, 1/4 fruit, 2 opt calories


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Cinnamon Cream Rolls serves 8
From Diabetic's H E Cookbook

1 (8 oz) can Pillsbury refrig. crescent dinner rolls
1/2 cup (4 oz) Philadelphia f/f cream cheese
1 tsp. ground cinnamon
2 tabl. Sugar Twin or Sprinkle Sweet
1/4 cup raisins

Preheat oven to 400 degrees. Spray a cookie sheet with butter flavored cooking spray. Separate dough into 4 rectangles. In a small bowl, stir cream cheese with a spoon until soft. Spread 2 tabl. cream cheese over each rectangle. In a small covered container, combine cinnamon and Sugar Twin. Shake well to combine. Evenly sprinkle cinnamon mixture over cream cheese. Sprinkle 1 tabl. raisins over top of each. Roll each rectangle as for cinnamon rolls. Cut each roll into 4 pieces. Place pieces on prepared cookie sheet. Quickly spray tops of rolls with butter flavored cooking spray. Bake 7 - 8 min. or until golden brown. Remove from oven and quickly spray tops again. Place pan on a wire rack and allow to cool completely.

Each serving equals:
Diabetic: 1 starch, 1 fat

134 calories, 6g fat, 4g protein, 16g carbo, 316mg sodium, 1g fiber

HE: 1 bread, 1/4 protein, 1/4 fruit, 2 opt calories


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2/20/11 4:07 P

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Zucchini Bread serves 8 (1 thick or 2 thin slices)
From Diabetic's HE Cookbook

1 1/2 cups all purpose flour
1 (4 serv) pkg Jello s/f instant vanilla pudding mix
1/4 cup sugar Twin or Sprinkle Sweet
1 tsp. baking soda
1 1/2 tsp. ground cinnamon
1/2 tsp. baking powder
1 cup shredded unpeeled zucchini
1/2 cup + 1 tabl. raisins
2 eggs or equivalent in egg substitute
2 tabl. vegetable oil
1 tsp. vanilla extract
3/4 cup unsweetened applesauce

Preheat oven 350 degrees. Spray a 9 x 5 loaf pan with butter flavored cooking spray. In a medium bowl, combine flour, dry pudding mix, Sugar Twin, baking soda, cinnamon and baking powder. Add zucchini and raisins. Mix well to combine. In a small bowl, beat eggs with fork. Add veg. oil, vanilla extract and applesauce. Mix well to combine. Stir egg mixture into flour mixture, mixing just until moistened. Pour batter into prepared loaf pan. Bake 50 min. or until a toothpick inserted in center comes out clean. Cool in pan on a wire rack 5 min. Remove from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

HINT: 1/4 cup chopped nuts may be stirred in when adding raisins.

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

201 cal, 5g fat, 5g protein, 34g carbo, 434mg sodium, 2g fiber

HE: 1 bread, 3/4 fat, 3/4 fruit/ 1/4 protein (limited), 1/4 vegetable, 16 opt calories



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Pumpkin Patch Muffins

Healthy Exchanges Newsletter, November 2001, pg 9

Bake up a batch of these on a rainy afternoon - then freeze them individually in ziplock bags. Now, when someone yells out, "i'm hungry, what's to eat", suggest they warm one of these up in the microwave. You'll have them eating out of your hands!

1 1/2 cups all purpose flour
1/2 cup granular Splenda
2 teaspoons baking powder
1 teaspoon baking soda
1 tablespoon Jo's Pumpkin Pie Spice
1 cup raisins
1 cup (1 oz) chopped walnuts
2 cups (one 15 oz can) pumpkin
2 eggs or equivalent in egg substitute
2 tablespoons + 2 teaspoon reduced calorie margarine
1 tablespoon vanilla extract

Preheat oven to 375 degrees. Spray wells of a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. In a large bowl, combine flour, Splenda, baking powder, baking soda and JO's Pumpkin Pie Spice. Stir in raisins and walnuts. In a medium bowl, combine pumpkin, eggs, margarine an vanilla extract. Add liquid ingredients to dry ingredients. Mex gently just to combine. Evenly spoon batter into prepared muffin wells. Bake for 25 to 30 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on a wire rack.

Serves 12 - Each serving equals:
HE: 2/3 Br, 2/3 Fr, 1/2 Fa, 1/4 Pr, 4 OC
160 Calories, 4 gm Fa, 5 gm Pr, 26 gm Ca, 174 mg So, 30 mg Cl, 2 gm Fi
Diabetic: 1 St, 1 Fr, 1/2 Fa

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


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2/19/11 1:33 P

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Pumpkin Chocolate Chip Muffins serves 12
From Make A Joyful Table

2 1/4 cups all purpose flour
1 (4 serv.) pkg. Jello s/f instant vanilla pudding mix
1/4 cup Brown Sugar Twin
2 tabl. pourable Sugar Twin
2/3 cup Carnation n/f dry milk powder
1 tabl. pumpkin pie spice
1 tsp. baking powder
1/2 tsp. baking soda
1/4 cup (1 oz.) mini chocolate chips
1/4 cup (1 oz) chopped walnuts
2 cups (one 15 oz. can) pumpkin
1 egg or equivalent in egg substitute
3/4 cup Yoplait plain fat free yogurt
1 tabl. + 1 tsp. vegetable oil

Preheat oven 350 degrees. Spray a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. in a large bowl, combine flour, dry pudding mix, Brown Sugar Twin, Sugar Twin, dry milk powder, pumpkin pie spice, baking powder and baking soda. Stir in choco. chips and walnuts. In a small bowl, combine pumpkin, egg and yogurt. mix gently to combine. Add pumpkin mixture to flour mixture. Mix just until combined. Evenly divide batter among prepared muffin wells. Bake for 25 - 35 min. or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 min. Remove muffins from pan and continue cooling on rack.

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

172 calories, 4g fat, 6g protein, 28g carbo, 243mg sodium, 116mg calcium, 2 g fiber

Diabetic: 2 starch/carbo



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2/17/11 10:12 P

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Blueberry Yogurt Muffins Serves 8
From Healthy Exchanges Cookbook

1 1/2 cups flour
1 tabl. Sprinkle Sweet or Sugar Twin
2 tabl. Brown Sugar Twin
1 tsp. baking powder
1/2 tsp. baking soda
3/4 cup plain f/f yogurt
1 egg slightly beaten or equivalent in egg substitute
2 tabl. + 2 tsp. vegetable oil
1 1/2 cups fresh or frozen blueberries, thawed and drained

Preheat oven 425 degrees. In a large bowl, combine flour, Sprinkle Sweet, Brown Sugar Twin, baking powder and baking soda. Add yogurt, egg and vegetable oil. Mix gently just to combine. Fold in blueberries. Spray muffin tins with butter flavored cooking spray or line with paper liners. Fill 8 muffin wells 3/4 full. Bake 20 - 25 min. or unil muffins test done.

HINT: Fill unused muffin wells with water. If protects the muffin tin and ensures even baking.

Each serving equals:
HE: 1 Br, 1 Fa, 1/4 Fr, 1/4 Sl, 1 OC

155 calories, 4g fat, 5g protein, 24g carbo, 117mg sodium, 2g fiber

Diabetic: 1 St, 1 Fa, 1/2 Fr


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2/17/11 10:11 P

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Applesauce Oatmeal Muffins serves 12
From Healthy Exchange cookbook

1 1/2 cups (4 1/2 oz) uncooked oats
3/4 cup flour
1/2 tsp. cinnamon
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 cup unsweetened applesauce
1/4 cup skim milk
2 tabl. + 2 tsp. vegetable oil
3 tabl. Brown Sugar Twin
1 egg beaten, or equivalent in egg subsitute
1/4 cup raisins

Preheat oven 350 degrees. In a large bowl, combine oats, flour, cinnamon, baking powder, baking soda, and salt. Add applesauce, milk, veg. oil, Brown Sugar Twin, egg and raisins. Spray muffin tins with butter flavored cooking spray or line with paper liners. fill 12 muffin wells 3/4 full. Bake 20 - 25 min. or until muffins test done.

HINT: Fill unused muffin wells with water. It protects the muffin tin adn ensures even baking.

Each serving equals:
HE: 1 Br, 2/3 Fa, 1/3 Fr, 9 OC

118 calories, 3g fat, 3g protein, 19g carbo, 114mg sodium, 1g fiber

Diabetic: 1 St, 1/2 Fr


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2/17/11 1:45 P

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Holiday Bread serves 8
From Dec. 1994 newsletter
and 2005 HE Employees Favorite Recipes newsette

1 1/2 cups all purpose flour
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1/3 cup Splenda Granular
1 tsp. baking soda
1 tsp. baking powder
1/2 cup Land O Lakes no fat sour cream
1/4 cup f/f milk
1 egg or equivalent in egg substitute
2/3 cup (2 med) mashed ripe banana
8 maraschino cherries, quartered
1/4 cup chopped walnuts
2 tabl. mini chocolate chips

Preheat oven 350 degrees. Spray 9 x 5 loaf pan with butter flavored cooking spray. In a large bowl, combine flour, dry pudding mix, Splenda, baking soda and baking powder. In a medium bowl, combine sour cream and milk. Add egg. Mix well to combine. Stir in mashed bananas. Add sour cream mixture to flour mixture. Mix gently to combine. Gently stir in cherries, walnuts and chocolate chips. Evenly spread batter into prepared loaf pan. Bake for 45 - 50 min. or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 10 min. Remove bread from pan and continue cooling on wire rack. cut into 8 slices.

Each serving equals:
HE: 1 bread, 1/2 fruit, 1/4 protein, 1/4 fat, 1/2 slider, 13 opt. calories

192 calories, 4g fat, 5g protein, 34g carbo, 334mg sodium, 1g fiber

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


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2/17/11 1:19 P

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Quick-n-Easy Sticky Rolls serves 6
From Kids in Mind cookbook

2 tabl. Brown Sugar Twin
1/4 cup Cary's s/f maple syrup
1/2 tsp. apple pie spice
3 tabl. (3/4 oz) chopped pecans
1/4 cup raisins
1 (7.5 oz) can Pillsbury refrigerated buttermilk biscuits

Preheat oven 350 degrees. Spray 9 inch pie plate with butter flavored cooking spray. In prepared pie plate, combine Brown Sugar Twin, maple syrup and apple pie spice. Stir in pecans and raisins. Separate biscuits and cut each biscuit into 4 pieces. Drop biscuit pieces evenly over syrup mixture. Lightly spray top of biscuit pieces with butter flavored cooking spray. Bake for 12 - 15 min. or until golden brown. Cut into 6 wedges. Serve hot.

Each serving equals:
HE: 1 1/4 bread, 1/2 fat, 1/3 fruit, 8 opt calories

135 calories, 3g fat, 3g protein, 24g carbo, 327mg sodium, 4mg calcium, 2g fiber

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


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2/16/11 9:31 P

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Breakfast Tarts serves 5 (2 each)
From Kids in Mind cookbook

1 (7.5 oz) can Pillsbury refrig. buttermilk biscuits
1 full cup (6 oz) finely diced Dubuque 97% f/f ham or any extra lean ham
1/3 cup (1 1/2 oz) shredded Kraft r/f Cheddar cheese
4 eggs or equivalent in egg substitute
2 tabl. skim milk
1/2 tsp. lemon pepper
1 tsp. dried parsley flakes

Preheat oven to 400 degrees. Spray 10 wells of a 12 hole muffin pan with butter flavored cooking spray. Separate biscuits and place each biscuit into muffin cup, pressing dough up sides to edge of cup. Evenly divide ham and Cheddar cheese among biscuit cups. In a medium bowl, combine eggs, skim milk, lemon pepper, and parsley flakes. Spoon mixture evenly over top. Bake for 10 - 15 min. or until centers are firm. Place muffin pan on a wire rack and let set for 2 - 3 min. Serve at once.

HINT: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

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

224 calories, 8g fat, 16g protein, 22g carbo, 775mg sodium, 82mg calcium 2g fiber

Diabetic: 2 meat, 1 1/2 starch


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2/16/11 5:16 P

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Harvest Pumpkin Loaf

Healthy Exchanges Newsletter, November 2003, Pg 1

1 1/2 cups all purpose flour
1 (4 serving) pkg Jello sugar free instant butterscotch pudding mix
1/2 cup Splenda Granular
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon JO's Pumpkin Pie Spice or any pumpkin pie spice
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
1 (15 oz) can Libby's solid pack pumpkin
1 egg or equivalent in egg substitute

Preheat oven to 325 degrees. Spray a 9 by 5 inch glass loaf pan with butter flavored cooking spray. In a large bowl, combine flour, dry pudding mix, splenda, baking powder, baking soda, JO's Pumpkin Pie Spice, walnuts and chocolate chips. In a small bowl, combine pumpkin and egg. Add pumpkin mixture to flour mixture. Mix gently just to combine. Spoon mixture into prepared loaf pan. Bake for 55 to 60 minutes or until bread test done. Place loaf pan on a wire rack and allow to cool for 5 minutes. Remove bread from pan and continue cooling on a wire rack. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Br, 1/2 Ve, 1/4 Pr, 1/4 Fa, 1/4 Sl, 13 OC
172 Calories, 4g Fa, 5g Pr, 29g Ca, 333mg So, 71mg Cl, 3g Fi
Diabetic: 2 St, 1/2 Fa


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Magical Maraschino Cherry Muffins

Healthy Exchanges Newsletter, February 2003, Pg 4

Geraldine Spencer, Kansas City, KS, sent in a muffin recipe for me to lighten up. While I got rid of lots of the calories, I kept just enough to keep this recipe truly magical!

1 1/2 cups all purpose flour
1/2 Splenda Granular
2 teaspoons baking powder
1 teaspoon baking soda
3/4 cup Dannon plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1 egg or equivalent in egg substitute
1/4 cup I Can't Believe It's Not Butter Light Margarine, melted
1 teaspoon vanilla extract
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
8 maraschino cherries, chopped

Preheat oven to 375 degrees. Spray 8 wells of a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. In a large bowl, combine flour, Splenda, Baking powder and baking soda. In a medium bowl, combine yogurt and dry milk powder. Stir in egg, margarine, and vanilla extract. Add liquid mixture to dry mixture. Mix gently just to combine. Fond in walnuts, chocolate chips and chopped cherries. Spoon about 1/4 cup batter into each prepared muffin well. Bake 12 to 15 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on a wire rack.

Serves 8 - Each serving equals:
HE: 1 Br, 1 Fa, 1/4 FFM, 1/4 Pr, 1/2 Sl
199 Calories, 7g Fa, 6g Pr, 28g Ca, 389mg So, 163 mg Cl, 1g Fi
Diabetic: 1 1/2 St, 1 Fa

HINTS: 1. Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.
2. Batter will be thick


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Doughnut Muffins

Healthy Exchanges Newsletter, April 2002, Pg 9

If you are a doughnut lover like me, these easy muffins just may satisfy your cravings!

1 egg or equivalent in egg substitute
1/3 cup Musselman's No Sugar Added Applesauce
1/2 cup fat free milk
1 1/2 cups all purpose flour
2 teaspoon baking powder
1/2 teaspoon table salt
1/2 teaspoon nutmeg
1/2 cap granular Splenda

Preheat over to 400 degrees. Spray 8 wells of a 12 hole muffin pan with butter flavored cooking spray or line with paper liners. In a large bowl, beat egg with a wire whisk. Add applesauce and milk. Continue beating with wire whisk until well blended. In a medium bowl, combine flour, baking powder, salt, nutmeg and Splenda. Add flour mixture to egg mixture. Mix with a large spoon just to combine. Evenly fill prepared muffin cups. Bake for 14 to 16 minutes or until a toothpick inserted near center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and eat warm or continue cooling on wire rack.

Serves 8 - Each serving equals:
HE: 1 Br, 1/4 Sl
117 Calories, 1g Fa, 4g Pr, 23g Fa, 284 mg Co, 94mg Cl, 1g Fi
Diabetic: 1 1/2 St


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2/15/11 5:32 P

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Truck Stop Biscuits and Gravy

1 (7.5-ounce) Pillsbury buttermilk biscuits
8 ounces ground beef

1 teaspoon Jo's Sausage Seasoning or
1/4 teaspoon black pepper and
1/4 teaspoon ground sage and
1/4 teaspoon garlic powder and
1/4 teaspoon poultry seasoning

2 1/2 cups skim milk
1/4 cup all-purpose flour
1 (8 oz.) pkg. fat-free cream cheese

Bake biscuits according to package directions. Meanwhile, in a large skillet sprayed with butter-flavored cooking spray, brown meat. Add spices.

In a covered jar, combine skim milk and flour. Shake well. Pour milk mixture into skillet with browned meat. Add cream cheese. Continue cooking, stirring often, until mixture thickens and cream cheese melts. Spoon gravy over biscuits.

Serves 5.

Serving size (2 biscuits and 3/4 cup gravy)
Per serving: 287 Cal, 8g Fat, 21g Pro, 32g Carb, 876 mg Sod, 2g Fib
Healthy Exchanges: 2 Protein, 1 3/4 Bread, 1/2 Skim Milk
Diabetic Exchanges: 2 Meat, 2 Starch, 1/2 Skim Milk
Weight Watcher Points: 6

Healthy Exchanges Cookbook by JoAnna M. Lund


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Comfort Biscuits and Gravy

16 ounces ground 90% lean turkey or beef

2 t. Jo's Sausage Seasoning

1 can Cream of Mushroom Soup (I use chicken)

2/3 c. nonfat dry milk powder

1 cup water

1 8 oz. pkg fat free cream cheese

1 7.5 oz can refrigerated buttermilk biscuits

Preheat oven to 415 degrees. Spray an 8 x 8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat with Jo's sausage seasoning. In a small bowl, combine mushroom soup, dry milk powder, and water. Add soup mixture to meat mixture. Mix well to combine. Stir in cream cheese. Continue cooking, stirring constantly until cream cheese is melted and mixture is heated through, about 5 minutes. Pour meat mixture into prepared baking dish. Separate biscuits and cut each one into 4 pieces. Evenly sprinkle (I drop them) biscuit pieces over top of meat mixture. Quickly spray top with butter flavored cooking spray. Bake 15 to 20 minutes or until top is golden brown. Place baking dish on a wire rack and let set 5 minutes. Cut into 6 servings.

Serves 6-Each serving equals: HE: 2 2/3 Pr, 2 2/4 Br, 1/4 SM, 1/4 Sl, 8 OC

CALORIES 272, 8 gm Fa, 24 gm PR, 26 gm CA, 853 mg So, 2 gm Fi

DIABETIC 2 1/3 Meat, 2 Starch

HINT: 1/2 t. poultry seasoning, 1/4 t. ground sage and 1/4 t. garlic powder may be used instead of Jo's sausage seasoning.


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Apricot Orange Biscuits
Joanna Lund
KWQC-TV6 12/08/2005


1-1/2 cups Bisquick Heart Smart Baking Mix
1/4 cup Splenda Granular
1/2 cup unsweetened orange juice
2 tablespoons Land O Lakes no-fat sour cream
1/2 cup chopped dried apricots
1/4 cup chopped pecans

Preheat oven to 375 degrees. Spray a baking sheet with butter-flavored cooking spray. In a large bowl, combine baking mix and Splenda. Add orange juice and sour cream. Mix gently just to combine. Fold in apricots and pecans. Drop mixture by tablespoonful to form 8 biscuits. Bake for 10 to 12 minutes. Place baking sheet on a wire rack and let set for 5 minutes. Good warm or cold.

Serves 8 - Each serving equals:
HE: 1 Br, 1/2 Fr, 1/2 Fa, 7 OC
144 Calories, 4g Fa, 3g Pr, 24g Ca, 267mg So, 35 mg Cl, 2g Fi
Diabetic Exchanges: 1 St, 1/2 Fr, 1/2 Fa


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2/15/11 5:23 P

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Poppy Seed Kolaches

24 Rhodes frozen dinner rolls
1/2 cup whole poppy seeds
1 (4-serving) package Jell-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 teaspoon vanilla extract

Preheat oven to 400 degrees. Spray 2 large baking sheets with butter-flavored cooking spray. Evenly space 12 frozen rolls on each prepared baking sheet. Cover with a cloth and let rolls thaw and rise.
Place poppy seeds in blender container. Cover and process on grind for 15 to 20 second.
In a medium saucepan, combine dry pudding mix, dry milk powder, ground poppy seeds and water. Cook over medium heat, until mixture thickens and starts to boil, stirring often. Remove fro heat. Stir in vanilla extract.
Make an indentation in the center of each roll. Spoon about 1 tablespoon filling mixture into center of each roll. Cover with cloth again and let rolls rest for 10 minutes.
Bake for 12 to 15 minutes or until golden brown. Lightly spray rolls with butter-flavored cooking spray. Place baking sheet on a wire rack and let set for 5 minutes. Remove rolls from baking sheet and continue cooling on wire rack.
Serves 24.

Each serving equals: 98 calories, 2 grams fat, 4 grams protein, 16 grams carbohydrates, 130 milligrams sodium, 23 milligrams calcium and 1 gram fiber

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Fruit Kolaches

Cooking Healthy Across America p.306

16 Rhodes frozen yeast dinner rolls
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free cherry gelatin
2 cups (one 16-ounce can) tart red cherries, packed in water, drained, and 1/2 cup liquid reserved
1/2 teaspoon almond extract

Preheat oven to 400 degrees. Spray two large baking sheets with butter-flavored cooking spray. Evenly space frozen rolls on prepared baking sheets. Cover each sheet with a cloth and let rolls thaw and rise. In a large saucepan, combine dry pudding mix, dry geleatin, and reserved cherry liquid. Stir in cherries. Cook over medium heat until mixture thickens and starts to boil, stirring often, being careful not to crush cherries. Remove from heat. Stir in almond extract. Make an indentation in the center of each roll. Spoon a full 1 tablespoon of filling mixture into center of each roll. Cover with cloths again and let rolls rest for 10 minutes. Bake for 12 to 15 minutes or until golden brown. Lightly spray rolls with butter-flavored cooking spray. Place baking sheets on a wire rack and let set for 5 minutes. Remove rolls from baking sheets and continue cooling on wire rack.

HINT: Use any complementary fruit, gelatin, and extract of your choice.

Serves 16
Each servings equals:

HE: 1 Bread, 1/4 Fruit, 7 Optional Calories

93 Calories, 1 gm Fat, 3 gm Protein, 18 gm Carbohydrate, 132 mg Sodium,
3 mg Calcium, 1 gm Fiber

DIABETIC: 1 Starch


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2/15/11 5:21 P

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Garlic French Rolls

2 (1 ounce) purchased French rolls
I Can't Believe It's Not Butter Spray
2 teaspoons grated Kraft Fat Free Parmesan Cheese
1/8 teaspoon garlic salt

Preheat oven to 400°. Tear rolls in half. Quickly spray bottom halves with butter spray. Evenly sprinkle 1 teaspoon Parmesan cheese and garlic salt over top. Place tops back on rolls and wrap in aluminum foil. Place wrapped rolls in oven and bake 5 minutes. Serve at once.

Serves 2 (1 roll each)
HE: 1 bread, 7 optional calories
----------------------------------------------------------
81 calories, 1 gm fat, 3 gm protein, 15 gm carbohydrate,
205 mg Sodium, 1 gm fiber
----------------------------------------------------------
Diabetic: 1 starch




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Grandmas Cinnamon Rolls

From: kris
Date: Friday, March 03, 2000 (12:15:51 PM AZ)

1 (11-ounce can Pillisbury refrigerated French Loaf
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1 teaspoon ground cinnamon
1 cup raisins

Preheat oven to 375 degrees. Spray two baking sheets with butter-flavored cooking spray. Carefully unroll French loaf and lightly spray top with butter-flavored cooking spray. In a small bowl, combine Sugar Twin and cinnamon. Evenly sprinkle mixture over the top. Sprinkle raisins evenly over cinnamon mixture. Re-roll French loaf ,jelly-roll style. Cut into 16 slices. Evenly arrange slices on prepared baking sheets. Bake for 8-12 minutes or until light golden brown. Lightly spray tops with butter-flavored cooking spray. Place baking sheets on wire racks to allow to cool.

Each serving equals:
HE: 1bread 1 fruit 6 optinal calories
157 cal. 1 gm Fat 4 gm Protein, 33 gm Carbohydrate
246 mg sodium 14 mg Calcium 1 gm Fiber
Diabetic: 1 Starch, 1 Fat-----Serves 8

From: Pat in CT
Date: Friday, March 03, 2000 (9:16:01 PM AZ)
Instead of the sugar twin, I used Splenda. My whole family loved them, even my skinny-as-a-rail husband



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2/15/11 5:18 P

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Gooey Cinnamon Rolls

Fresh From the Hearth pg 189

1 (7.5 oz) can Pillsbury refrigerated buttermilk biscuits
1/4 cup pourable sugar twin
1 1/2 tsp. ground cinnamon
1/2 cup (1 oz) miniature marshmallows

Preheat oven to 400 degrees. Spray 10 wells of a 12 hole muffin pan w/butter flavored cooking spray. Separate biscuits. Flatten each into a 4 inch circle. In a small bowl, combine sugar twin & cinnamon. Dip each biscuit into cinnamon mixture. Place about 4 mini marshmallows in center of each biscuit. Bring edges up to form balls. Place each in a prepared muffin well, seam side down. Bake for 8 to 10 minutes. Remove rolls from pan immediately & cool slightly on a wire rack.

Serves 5 (2 each)

Each serving equals:

HE: 1 1/2 bread, 15 Optional calories

117 calories, 1 gm fat, 3 gm protein, 24 gm carbohydrate, 367 mg sodium, 8 mg calcium, 2 gm fiber

DIABETIC 1 1/2 starch/carbohydrate




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Biscuit Cinnamon Rolls

1/2 cup Brown Sugar Twin
1 (7oz) can Pillsbury refrigerated buttermilk biscuits
2 1/2 tsp ground cinnamon
5 Tbsp raisins

Preheat oven to 350 degrees. Spray 10 wells of a 12 hole muffin pan with butter-flavored cooking spray. Sprinkle 1/2 tsp Brown Sugar Twin into prepared muffin wells. Separate biscuits and press each into a rectangular shape. Spray each with butter-flavored cooking spray. Sprinkle 2 tsp Brown Sugar Twin, 1/4 tsp cinnamon, and 1/2 Tbsp raisins on each biscuit. Roll each up lengthwise, pinching edges together. Cut each roll into 3 pieces and arrange cloverleaf fashion in muffin cups. Lightly spray tops with butter-flavored cooking spray. Bake for 10 to 12 minutes. Place muffin pan on a wire rack and let set for 5 minutes. Serve warm.
Serves 5 (2 each)


128 Calories 0 gm Fat 4 gm Protein 28 gm Carbohydrate 183 mg Sodium 9 mg Calcium 1 gm Fiber
Diabetic: 1 1/2 Starch
Fresh From The Hearth Page 190
Jeanie



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Cinnamon Cream Rolls

1 (8-ounce) can Pillsbury refrigerated crescent dinner rolls
1/2 cup (4-ounces) Philadelphia Fat Free Cream Cheese
1 teaspoon ground cinnamon
2 tablespoons Sugar Twin or Sprinkle Sweet
1/4 cup raisins

Preheat oven to 400 degrees. Spray a cookie sheet with
butter-flavored cooking spray. Separate dough into 4 retangles. In
a small bowl, stir cream cheese with a spoon until soft. Spread 2
tablespoons cream cheese over each rectangle. In a small covered
container, combine cinnamon and Sugar Twin. Shake well to combine.
Evenly sprinkle cinnamon mixture over cream cheese. Sprinkle 1
tablespoon raisins over top of each. Roll each rectangle as for
cinnamon rolls. Cut each roll in 4 pieces. Place pieces on prepared
cookie sheet. Quickly spray tops of rolls with butter-flavored
cooking spray. Bake 7 to 8 minutes or until golden brown. Remove
from oven and quickly spray tops again. Place pan on a wire rack
and allow to cool completely.

Serves 8. Each serving equals:

Diabetic: 1 Starch, 1 Fat

134 Calories, 6 gm Fat, 4 gm Protein, 16 gm Carbohydrate,
316 mg Sodium, 1 gm Fiber

HE: 1 Bread, 1/4 Protein, 1/4 Fruit, 2 Optional Calories


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2/15/11 5:15 P

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Sticky Cherry Pecan Rolls

Source of Recipe
Serves 8

List of Ingredients
8 Rhodes Frozen Yeast Rolls
1 (4-serving) package JELL-O Sugar Free Vanilla Cook and Serve Pudding
Mix
1 (4-serving) package JELL-O Sugar Free Cherry Gelatin
2 cups (one 16-ounce can) tart red cherries, packed in water, drained
and reserve liquid
1/4 cup (1 ounce) chopped pecans


Instructions
Place rolls in a 9-by-9-inch cake pan sprayed with butter-flavored
cooking spray. Cover; let thaw and rise. In a medium saucepan, combine
dry pudding mix and dry gelatin. Add enough water to reserved cherry
liquid to make 1 1/4 cups liquid. Stir liquid and cherries into dry
pudding mixture. Cook over medium heat, stirring constantly, until
mixture thickens and starts to boil. Remove from heat. Stir in pecans.
Let cool completely until rolls have risen. Spoon cooled cherry
mixture between and over rolls. Cover and let set 10 minutes. Bake at
375 degrees for 15 to 20 minutes. Place cake pan on a wire rack and
allow to cool.


Final Comments

Each serving equals:
HE: 1 Br, 1/2 Fr, 1/2 Fa, 14 OC

135 Calories, 3 gm Fat, 4 gm Protein, 23 gm Carb, 189 mg Sodium,
1 gm Fiber

DIABETIC: 1 St, 1/2 Fr, 1/2 Fa
WW Points: 3

From Joanna Lunds Healthy Exchanges Food Newsletter,
Volume V, Issue 4, April 1996



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2/15/11 5:14 P

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Low-Carb Hamburger Buns or Breakfast Rolls

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : Bread lo-carb

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 whole eggs -- separated
1/4 teaspoon cream of tartar
3 tablespoons cottage cheese, fat free -- or ricotta
see *Seasonings below

*Seasonings for Hamburger Buns: salt, garlic salt, oregano, basil, etc.

*Seasonings for Breakfast Rolls: Splenda, cinnamon, etc.


Spray cookie sheet or muffin top pan with PAM. Preheat oven to 300
deg. F.

Break egg whites into a large bowl and sprinkle the cream of tartar
on top.

Put the yolks in a smaller bowl with the cottage cheese and
*Seasonings.

Whip the egg whites until stiff and little peaks form. (Turn bowl
upside down and if it doesn't fall out . . . OK. -- ???!!!)

After the egg whites are finished, put mixer into the
egg yolk / cottage cheese / spices mixture and blend.

Gently fold the yolk mixture into the stiff egg whites with a rubber
spatula.

Using a tablespoon, mound 6 equal portions onto a PAM sprayed cookie
sheet. (Or use a muffin top pan -- it makes perfect 4" buns.)

Bake at 300 deg. F. for 45 minutes. NOTE: A too hot oven will make
buns crumble.

Serves 3 (2 rolls each). Use 2 rolls -- one for the top and one for
the bottom of your sandwich or Egg McMuffin.


Each serving equals:

1 1/4 Pro, 1 Opt. Cal.
1.9 Points
76 cal, 4 g fat, 0 g fiber,
7 g prot, 2 g carb, 109 mg sod, 32 mg calc


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

Per Serving: 76 Calories; 4g Fat (53.3% calories from fat);
7g Protein; 2g Carbohydrate; 0g Dietary Fiber;
188mg Cholesterol; 109mg Sodium.

Exchanges: 1 Lean Meat; 0 Fruit; 1/2 Fat.


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Applesauce Oatmeal Muffins
(Healthy Exchanges)
KWQC-TV6 04/02/1998


1 1/2 cups (4 1/2 ounces) uncooked quick oats
3/4 cup all-purpose flour
1/2 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup unsweetened applesauce
1/4 cup skim milk
2 tablespoons + 2 teaspoons vegetable oil
3 tablespoons Brown Sugar Twin
1 egg, beaten, or equivalent in egg substitute
1/4 cup raisins

Preheat oven to 350 degrees. Spray a muffin tin with butter-flavored cooking spray or line with paper liners. In a large bowl, combine oats, flour, cinnamon, baking powder, baking soda, and salt. Add applesauce, millk, vegetable oil, Brown Sugar Twin, egg, and raisins. Mix gently to combine. Fill 12 muffin wells 3/4 full. Bake for 20 to 25 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.

HINT: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

Serves 12 - Each serving equals:

HE: 1 Bread, 2/3 Fat, 1/3 Fruit, 9 Optional Calories
--------------------------------------
118 Calories, 3 gm Fat, 3 gm Protein, 19 gm Carbohydrate, 114 mg Sodium, 1 gm Fiber
--------------------------------------
DIABETIC: 1 Starch, 1/2 Fruit



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APPLE ZUCCHINI MUFFINS

Recipe By :JoAnna Lund
Serving Size : 8
1 1/2 cups Reduced Fat Bisquick(r)
1/2 cup granular Splenda
1 teaspoon baking powder
1 teaspoon apple pie spice
1 cup chopped apples -- (2 small) peeled
1 cup shredded zucchini -- finely chopped
1/2 cup egg substitute -- or 2 eggs
1/4 cup reduced-calorie margarine
1/4 cup nonfat sour cream
1 teaspoon vanilla extract

Preheat oven to 350 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or
line with paper liners. In a large bowl, combine baking mix, Splenda, baking powder, and JO's Apple Pie
Spice. Stir in apples and zucchini. In a small bowl, combine eggs, margarine, sour cream, and vanilla
extract. Add liquid mixture to dry
mixture. Mix gently just to combine. Evenly spoon batter into prepared muffin wells. Bake for 20 to 22
minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set
for 5 minutes. Remove muffins from pan and continue cooling on wire rack.
Freezes well.

Description:
"This is currently my favorite way to enjoy a muffin!"
Source:
"October 2001 Healthy Exchanges newsletter"

- - - - - - - - - - - - - - - - - - -
NOTES : Serves 8 - Each serving equals:
HE: 1 Br, 3/4 Fa, 1/4 Fr, 1/4 Pr, 1/4 Ve, 14 OC
145 Calories, 5 gm Fa, 4 gm Pr, 21 gm Ca, 385 mg So, 47 mg Cl, 1 gm Fi
DIABETIC: 1 1/2 St/Ca, 1 Fa
HINTS: 1. Substitute any reputable brand for JO's Apple Pie Spice
2. Fill unused muffin wells with water. It protects the muffin pan and
ensures even baking.


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RISE AND SHINE APPLE MUFFINS
{4 Points for Jumbo muffin}
Fresh from the Hearth, p. 92

Serves 6 Freeze well.

1 c.+2 Tbsp. Bisquick Reduced.-Fat baking mix
1/4 c. (1 oz.) chopped walnuts
2 Tbsp. Splenda
1/2 c. unsweetened applesauce
1 Tbsp. Brown Sugar Twin
1 egg, or equivalent in egg substitute
1/4 c. skim milk
1 tsp. apple pie spice
1 c. (2 sm) cored, peeled, and finely chopped apples
6 Tbsp. raisins

Preheat oven to 400°. Spray the wells of a 6-hole muffin pan with
butter-flavored cooking spray. In a lg. bowl, combine baking mix,
Splenda, Brown Sugar Twin, and apple pie spice. Add raisins and
walnuts. Mix well to combine. In a sm bowl, combine applesauce,
skim milk, and egg. Add applesauce mixture to baking mix mixture.
Mix just until combined. Stir in apple. Spoon a scant 2/3 c. batter
into each prepared muffin well. Bake for 15 to 20 min. or until a
toothpick inserted in center comes out clean. Place muffin pan on a
wire rack and let set for 5 min. Remove muffins from pan and
continue cooling on wire rack.

MY NOTES by poster on the HE board
Just spray the muffin wells--these don't come out of the paper liners
well at all. I don't peel the apple..slice wedges again lenthwise, then
slice crosswise into small pieces. I also like to increase the spice to
1 tsp. cinnamon, 1/4 tsp. nutmeg, and 4 or 5 good shakes of ground
cloves container-shaker.

The numbers will work out to be less than it says, as I always get
7-8 muffins--the wells of the pan are right level full--and they bake
out big, and plump. I like to garnish the tops with a pinch of
old-fashioned oats, just for pretty. These don't brown a whole lot;
but when they test done, I get them out of the oven before they begin
to dry out at all--it never takes full 20 min., in my oven.

Serves 6: per serving = HE: 1 brd, 1 frt, 1/2 prot, 1/3 fat, 7 oc
177 calories, 5 g fat, 4 g prot, 29 carbs, 279 mg sod, 46 mg calc, 1 g fiber.

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



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Easy Banana Bread
Marilu Olson, Rochester, MN, shares an ultra quick banana bread recipe. I don't know about you, but I don't think you can ever have too many banana bread recipes!
Serves 8 (1 thick or 2 thin slices)

1/2 cup Land O Lakes no-fat sour cream
1/2 cup Splenda
1 cup (3 medium) mashed ripe banana
1 egg or equal in egg substitute
1 teaspoon vanilla extract
1 1/2 cups Bisquick Reduced Fat Baking Mix
1/4 cup (1 ounce) chopped walnuts

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine sour cream, Splenda, mashed banana, egg, and vanilla extract. Add baking mix and walnuts. Mix well to combine. Spread batter into prepared loaf pan. Bake for 50 to 60 minutes or until a toothpick inserted in center comes out clean. Place pan on a wire rack and allow to cool for 5 minutes. Remove from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

Each serving equals:
HE: 1 Bread, 3/4 Fruit, 1/4 Protein, 1/4 Fat, 1/4 Slider, 1 Optional Calories
*************************************************************
148 Calories, 4gm Fat, 4gm Protein, 24gm Carbohydrate,
290mg Sodium, 42mg Calcium, 1gm Fiber
*************************************************************
DIABETIC: 1 Starch, 1/2 Fruit, 1/2 Fat
"Healthy Exchanges Food Newsletter May 1998, pg. 5."


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Robin's Walnut Waffles with Pineapple Cream Topping - 5 Points

Recipe By :JoAnna M. Lund
Serving Size : 6 Preparation Time :0:00
Categories : Breakfast Dishes Make-Ahead

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup (one 8 oz can) crushed pineapple -- packed in juice, drained
3/4 cup Cool Whip Free
2 tablespoons Carey's sugar free maple syrup
1 1/2 cup Bisquick® reduced fat baking mix
2/3 cup Carnation nonfat dry milk powder
1/4 cup (1 oz) chopped walnuts
1 tablespoon Sugar Twin or Sprinkle Sweet
1 cup water
1 teaspoon vanilla extract
1 egg or equivalent in egg substitute

"Are you in a Breakfast rut? Tired of spreadable fruit and a bit of
fat-free cream cheese on your reduced-calorie bread? (Don't get me
wrong; that's one of my standard morning meals!) Then it's time to
break out and run a little wild! These creamy-topped waffles are so
sweet and crunchy, you'll feel like a new person."

1. In a medium bowl, combine pineapple, Cool Whip Free, and maple
syrup. Cover and refrigerate while preparing waffles. In a large bowl
combine dry baking mix, dry milk powder, walnuts, and Sugar Twin. Add
water, vanilla extract and egg. Mix well to combine. Using 2/3 cup
batter per serving, bake waffles according to waffle manufacturer's
directions. For each serving place 1 waffle on a plate and top with
about 1/4 cup pineapple mixture. Serve at once. Freezes well.

Serving size (1 waffle and 1/4 cup pineapple mixture)
According to the cookbook:
Per serving: 219 Cal, 7g Fat, 7g Pro, 32g Carb, 390mg Sod, 131mg Calc,
1g Fib

Healthy Exchanges: 1 1/3 Bread, 1/3 Skim Milk, 1/3 Protein, 1/3 Fat,
1/3 Fruit, 1/4 Slider, 4 Opt. Cal.

Diabetic Exchanges: 2 Starch/Carbohydrate 1 Fat
Weight Watcher Points: 5

Source:
"The Arthritis Healthy Exchanges® Cookbook, page 284"
Copyright:
"Healthy Exchanges, Inc., 1998; ISBN 0-399-52377-4"
Yield:
"6 servings"



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Stuffed French Toast
(Cooking Healthy with a Man in Mind cookbook)

8 slices reduced-calorie white bread
1/4 cup (2 ounces) Philadelphia fat-free cream cheese
1/4 cup strawberry spreadable fruit spread
2 eggs or equivalent in egg substitute
2 tablespoons skim milk
1/2 teaspoon vanilla extract

Spread 1 teaspoon cream cheese onto each slice of bread. Spread 1 teaspoon fruit spread over
top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk,
and vanilla extract. Beat well, using a fork. Spray a griddle or large skillet with butter-flavored
cooking spray. Dip each sandwich into egg mixture, coating both sides evenly. Place on griddle and
cook 2 to 3 minutes on each side or until golden brown. Serve at once.

Serves 4 - Each serving equals:
HE: 1 Br, 3/4 Pr (1/2 limited), 1 Fr, 3 OC
182 Calories, 2 gm Fa, 13 gm Pr, 28 gm Ca, 400 mg So, 1 gm Fi
DIABETIC: 1 St, 1 Mt, 1 Fr


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ORANGE RAISIN SCONES
**Not sure which book this recipe came from.

Preheat oven to 425 degrees.

1 1/2 c. Reduced-Fat Bisquick

1/4 c pourable sugar twin (I'm using Equal)

1/4 c. raisins

1/4 c. unsweetened orange juice

2 tbsp. no-fat sour cream

Spray a baking sheet with butter-flavored cooking spray. Reserve 2 tbsp Bisquick. In a large bowl,
combine remaining baking mix, 2 tbsps sugar twin and raisins. Add orange juice and sour cream.
Mix gently just to combine. Sprinkle reserved baking mix on a large piece of aluminum foil. Place
dough on prepared aluminum foil. Carefully pat dough into an 8-inch round. Lightly spray top with
butter flavored spray and evenly sprinkle remaining 2 tbsps sugar twin over top. Cut into 8
wedges. Place wedges on prepared baking sheet. Bake for 8 to 14 minutes. Serve hot.

Serves 8
Nutritional Information:

HE: 1 Bread, 1/3 fruit, 3 Optional Calories
105 Calories, 1 gm fa, 2 gm Pr, 22 gm Ca, 262 mg So, 29 mg. Cl, 1 gm Fi
DIABETIC: 1 St/Ca, 1/2 Fr

WW Points:2

Oct. 1999 newsletter

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Pineapple Cornbread
Healthy Exchanges News Letter, Jan 2001 pg. 5

1/2 c. + 2 T. yellow cornmeal

3 T. all purpose flour

2 t. baking powder

1/4 c. granular Splenda

2/3 c. dry milk powder

2 beaten eggs

1 c. (8 oz can) crushed pineapple in own juice, undrained

350 degrees. 8 x 8 baking dish, sprayed with pam. In a med. bowl, combine all
dry ingredients. Add eggs and undrained pineapple. Mix well to combine. Bake
for 30 minutes. 6 servings

HE: 1 Br, 1/3 SM, 1/3 Pr, 1/3 fat, 4 OC

158 cal, 2 gr fat, 141 mg sod, 2 gr fiber

Diabetic: 1 1/2 br

WW POINTS: 3



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Sweet Cornmeal Muffins
Cooking for Two, pg 253 by Joanna Lund

Some people like their cornbread savory, even with veggies like corn and peppers mixed in. Others, like me on the day I created this recipe, enjoy celebrating the natural sweetness of this grain. With a dab of spreadable fruit, these are just right to satisfy the urge for "a little something."
Serves 2

3 tablespoons fat-free milk
1 egg, or equivalent in egg substitute
2 teaspoons vegetable oil
2 tablespoons Splenda Granular
2 tablespoons yellow cornmeal
3 tablespoons Bisquick Heart Smart Baking Mix
1/2 teaspoon baking powder

Preheat oven to 375 degrees. Spray 2 muffin wells with butter-flavored cooking spray or line with paper liners. In a medium bowl, combine milk, egg, vegetable oil, and Splenda. Add cornmeal, baking mix, and baking powder. Mix gently just to combine. Evenly spoon batter into prepared muffin wells. Bake for 14 to 18 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on a wire rack.

Hint: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

Each serving equals:
HE: 1 bread, 1 fat, 1/2 protein 14 optional calories

160 calories, 8 gm fat, 5 gm protein, 17 gm carbohydrate, 275 mg sodium, 113 mg calcium, 1 gm fiber

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

Carb choices: 1


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Cranberry Cornbread

1 cup yellow cornmeal
1/2 cup all-purpose flour
1/4 cup Sugar Twin or Sprinkle Sweet
2 tsps baking powder
1/2 tsp JO's Apple Pie Spice
1/4 tsp salt
1-1/2 cups chopped fresh cranberries
1/4 cup (1 oz) chopped walnuts
1-1/4 cups unsweetened applesauce
1 egg or equivalent in egg substitute

Preheat oven to 350 degrees. Spray an 8- by 8-inch baking dish with
butter-flavored cooking spray. In a large bowl, combine cornmeal, flour, Sugar Twin,
baking powder, JO's Apple Pie Spice and salt. Stir in cranberries and
walnuts. In a small bowl, combine applesauce and egg. Add applesauce mixture to
cornmeal mixture. Mix gently just to combine. Pour mixture into prepared baking
dish. Bake for 25 to 30 minutes or until a toothpick inserted in center comes
out clean. Place baking dish on a wire rack and allow to cool. Cut into 8
thick or 16 thin slices.

Serves 8 (1 thick or 2 thin slices).
151 Calories;3g Fat;4g Protein;27g Carbs;198mg Sodium;3g Fiber

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


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Cornbread Muffins--Fresh From the Hearth{Healthy Exchanges}

1 cup Carnation Nonfat Dry Milk Powder
1 cup water
2 teaspoons white vinegar
1 cup (6 ounces) yellow cornmeal
3/4 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 cup pourable Sugar Twin
1/4 cup reduced-calorie margarine, melted
1 egg, slightly beaten or equivalent in egg substitute

Preheat oven to 375 degrees. Spray a 12-hole muffin pan with butter-flavored
cooking spray or line with paper liners. In a small bowl, combine dry milk powder,
water and vinegar. Set aside. In a large bowl, combine cornmeal, flour, baking
powder, baking soda, and Sugar Twin. Stir margarine and egg into milk mixture.
Mix just until combined. Fill prepared muffin wells about 2/3 full. Bake for 15 to
20 minutes or until lightly browned. Place muffin pan on a wire rack and let set
for 5 minutes. Remove muffins from pan and eat warm or continue cooling on wire
rack. Serves 12.
Note: These muffins freeze well.

Each muffin equals: HE: 1 Bread, 1/2 Fat, 1/4 Skim Milk, 7 Optional Calories;

106 Calories, 2 gm Fat, 4 gm Protein, 18 gm Carbohydrate, 169 mg. Sodium,
107 mg. Calcium, 1 gm Fiber

Diabetic: 1 Starch, 1/2 Fat



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Cornbread for Two
Cooking for two, pg 254 by Joanna Lund

Want your cornbread to be really moist and marvelous? The mayonnaise is the secret ingredient here, and it works! (The milk helps too.) What a great go-with this would make with chili or stew.
Serves 2

1/4 cup yellow cornmeal
3 tablespoons all-purpose flour
1 tablespoon Splenda Granular
1 teaspoon baking powder
1/4 teaspoon table salt
1/4 cup fat-free milk
2 tablespoons Kraft fat-free mayonnaise

Preheat oven to 400 degrees. Spray two (12 ounce) ovenproof custard cups with butter-flavored cooking spray. In a small bowl, combine cornmeal, flour, Splenda, baking powder, and salt. Add milk and mayonnaise. Mix gently just to combine. Evenly spoon batter into prepared custard cups. Place cups on a baking sheet and bake for 13 minutes or until a toothpick inserted in center comes out clean. Place cups on a wire rack and let set for at least 5 minutes.

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

120 calories, 0 gm fat, 4 gm protein, 26 gm carbohydrate, 478 mg sodium, 162 mg calcium, 2 gm fiber

Diabetic exchanges: 1 1/2 starch

Carb choices: 1 1/2


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Cheese Corn Griddle Cakes

1/2 cup yellow cornmeal
3/4 cup Bisquick (low fat)
2 T Splenda
1 egg
1 Tablespoon Oil (Canola)
2/3 cup skim milk
1/2 cup cheddar cheese (low fat)

Directions:
In a medium bowl, combine cornmeal, baking mix, and Sugar Twin (or Splenda). Add
egg, oil, and skim milk. Mix gently just until combined. Fold in Cheddar cheese. Using
a 1/4-cup measuring cup as a guide, pour batter onto a hot griddle or skillet sprayed
with butter-flavored cooking spray. Lightly brown on both sides. Serve at once. Serves
6.

HINT: Good served with Cary's sugar Free Maple Syrup.

Each serving equals:
HE: 1 1/3 Brd, 2/3 Pro, 1/4 Fat, 12 Opt. Cal.
3.6 Points
166 cal, 6 g fat, 1 g fiber, 7 g prot, 21 g carb, 186 mg sod, 118 mg calc
DIABETIC: 1 1/2 Starch/Carbohydrate, 1/2 Meat, 1/2 Fat


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Zucchini-Pimiento Bread

1/2 cup water
1 tsp salt
1 T. dried onion flakes
1/4 tsp dried minced garlic
1/4 cup (one 2-oz jar) chopped pimiento, drained
1 1/2 cups grated, unpeeled zucchini
2 3/4 cups bread flour
1/4 cup whole wheat flour
1 T. granular Splenda
1 1/2 tsp active dry yeast

In a bread machine, combine water, salt, onion flakes, garlic,
pimiento, and zucchini. Add bread flour, whole-wheat flour, and
Slenda. Make an indentation on top of dry ingredients. Pour yeast
into indentation. Follow your bread machine instructions for a
1 1/2 pound loaf. Remove loaf and allow to cool on a wire rack. Cut
into 12 slices.

12 servings CAN FREEZE

HE: 1 1/3 bread, 1/4 vegetable, 1 opt. calories
108 calories, o gm fat, 4 gm protein, 23 gm carbohydrate,
1 mg sodium, 4 gm calcium, 1 gm fiber

Diabetic: 1 1/2 starch

Joanna's Kitchen Miracles p.275



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Simple White Bread
Makes one 1-1/2 pound loaf.
Recipe By :Joanna Lund
KWQC-TV6 5/23/2002

1/2 cup fat-free milk
1/2 cup water
1 egg or equivalent in egg substitute
1 teaspoons salt
1 tablespoon + 1 teaspoon reduced-calorie margarine
3 cups bread flour
3 tablespoons granular Splenda
1 teaspoons active dry yeast

In a bread baking pan container, combine milk, water, egg, salt, and
argarine. Add bread flour and Splenda. Make an indentation on top of
dry ingredients. Pour yeast into indentation. Follow your bread
machine instructions for a 1-1/2 pound loaf. Remove loaf from machine
and place on a wire rack to cool. Cut into 12 slices.

Each serving equals: HE: 1-1/2 Bread, 14 Optional Calories

133 Calories, 1 gm Fat, 5 gm Protein, 26 gm Carb, 317 mg Sodium,
20 mg Calcium, 1 gm Fiber

DIABETIC: 1-1/2 Starch


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Maple Raisin Bread
JOANNA LUND
KWQC-TV6 12/07/2005
Serves 12

1/2 cup fat-free milk
1/2 cup Log Cabin Sugar Free Maple Syrup
2 tablespoons I Can't Believe It's Not Butter Light Margarine
2-1/2 cups bread flour
1/2 cup whole wheat flour
1 teaspoon table salt
2 teaspoons active dry yeast
3/4 cup seedless raisins

In a bread baking pan container, combine milk, maple syrup, and margarine. Add bread flour, whole wheat flour, and salt. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for a 1-1/2 pound loaf. Add raisins when "add ingredient" signal beeps. Continue following your machine instructions. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1-1/2 pound loaf.

Each serving equals:
HE: 1-1/2 Bread, 1/2 Fruit, 1/4 Fat, 9 Optional Calories
149 Calories, 1 gm Fat, 5 gm Protein, 30 gm Cabohydrate, 231 mg Sodium,
16 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch, 1/2 Fruit



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Holiday Yeast Bread

Recipe By :JoAnna Lund - December 2002, HE Newsletter
Serving Size : 12
Categories : Breads - Breadmachine Christmas & Holidays

3/4 cup water
1/4 cup Land 0 Lakes no-fat sour cream
1 teaspoon vanilla extract
1 egg or equivalent in egg substitute
1 1/2 teaspoons table salt
1 tablespoon + 1 teaspoon 1 Can't Believe It's Not
Butter Light Margarine
3 cups bread flour
1/2 cup Splenda Granular
1 1/2 teaspoons active dry yeast
1/2 cup seedless raisins
1/4 cup chopped walnuts
8 maraschino cherries -- well drained and quartered

In a bread baking pan container, combine water, sour cream, vanilla extract,
egg, salt, and margarine. Add bread flour and Splenda. Make an indentation on
top of dry ingredients. Pour yeast into indentation. Follow your bread machine
instructions for a 1 1 /2 pound loaf. Add raisins, walnuts, and cherry pieces
when "add ingredient" signal beeps. Continue following your machines
instructions. Remove loaf from machine and place on a wire rack to cool. Cut
into 12 slices. Makes one 1 1/2-pound loaf. Serves 12

Freezes well.

NOTES : Each serving equals:
HE: 1 1/2 Br, 3/4 Fr, 1/3 Fa, 1/4 SI, 1 OC
179 Calories. 3g Fa, 5g Pr, 33g Ca, 319mg So, 20mg Cl, 1 g Fi
DIABETIC EXCHANGES: 1 1/2 St, 1 Fr, 1/2 Fa
Per Serving: Calories 179 (15% from fat); 3g Total Fat; 1g Fiber (4 Points)


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Cinnamon Raisin Bread

2/3 cup water
1 tbsp.+ 1 tsp. reduced calorie margarine
2 tbsp. Splenda
1/2 tsp. salt
1 1/2 cups bread flour
2 1/2 tsp. dry yeast
1/2 cup raisins
1 1/2 tsp. ground cinnamon

In a baking pan container, combine water, margarine, Splenda, salt, flour and yeast. Follow your bread machine instructions.

Add raisins and cinnamon when "add ingredient" signal beeps.

Continue following your machines instructions. Remove bread and place on a wire rack to cool. Cut into 8 slices. Will make a 1-lb sized loaf.......Serves 8 .......

Each serving equals:
HE. 1 Bread, 1/2 Fruit, 1/4 Fat, 2 Opt. Cal......

125 Calories, 1gm Fat, 3gm Pro, 26gm Ca. 170mg Sod., 15mg Cl., 2gm Fi.....

.Diabetic: 1 Starch, 1/2 Fruit


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Beer Bacon Bread May 2001 NL.

3/4 cup nonalcoholic beer
1/4 cup water
2 tablespoon granular Splenda
2 tablespoon Dijon Counrty mustard
2 tablespoon reduced-calorie margarine
1/2 teaspoon salt
1 1/2 teaspoons (one 1/4 oz pkg) active yeast
3 cups bread flour
1/2 cup Hormel Bacon Bits
1/4 cup chopped green onion

In baking pan container, combine beer, water, Splenda, mustard,
margarine, salt, yeast and flour.

Follow your bread machine instructions. Add bacon bits and onion
when "add ingredient" signal beeps. Continue following your machines
instructions. Remove bread and place on a wire rack to cool.
Cut into 12 slices. Will make a 1 1/2# size loaf.

Each serving equals: HE 1 1/3 Br, 1/4 Fa, 1/4 Sl

146 calories, 2 gm Fat, 6 gm Protein, 26 gm Carbohydrate,
348 mg Sodium, 6 mg Cholesterol, 1 gm Fiber

Diabetic: 1 1/2 Starch



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2/14/11 1:48 P

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BANANA OATMEAL BREAD
from JoAnna's Kitchen Miracles

1/4 cup Land O'Lakes no-fat sour cream
1/2 cup fat free milk
1 egg or equivalent in egg substitute
2 tablespoons I Can't Believe It's Not Butter
Light Margarine
2 cups (2medium) sliced bananas
2 cups bread flour
1 cup whole wheat flour
1 cup Quaker Old Fashioned Quick Oats
2 tablespoons Splenda Granular
1 teaspoon table salt
1/2 teaspoon baking soda
1 tablespoon carnation nonfat dry milk powder
1 teaspoon apple pie spice
1 1/2 teaspoons active dry yeast

In a bread baking pan container, combine the sour cream, milk, egg, margarine, and banana
slices. Add bread flour, whole wheat flour, oats, splenda, salt, baking soda, dry milk
powder, and apple pie spice. Make an indentation on top of dry ingredients. Pour yeast
into indentation. Follow your bread machine instructions for a 1 1/2 pound loaf. Remove
loaf from machine and place on a wire rack to cool. Cut into 12 slices.
Makes one 1 1/2 pound loaf.

HE: 1 2/3 bread, 1/3 fruit, 1/4 fat, 16 optional calories

186 calories, 2 gm fat, 7gm protein, 35 gm carbohydrate, 232 mg sodium, 20 mg calcium,
3 gm fiber

Diabetic Exchanges: 2 starches


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Southern Delight Apricot Pecan Bread
Joanna Lund
KWQC-TV6 8/16/2001

1 cup fat-free milk
2 teaspoons distilled white vinegar
1 egg or equivalent in egg substitute
2 tablespoons reduced-calorie margarine
1 teaspoon salt
1/4 cup apricot spreadable fruit
1/4 cup (3/4 ounce) quick oats
2 cups bread flour
1 cup whole wheat flour
1-1/2 teaspoons active dry yeast
1/2 cup (2-1/4 ounces) chopped dried apricots
3 tablespoons (3/4 ounce) chopped pecans

In a bread baking pan container, combine milk and vinegar. Let
mixture set for 5 minutes. Stir in egg, margarine, salt, and
spreadable fruit. Add oats, bread flour, and whole wheat flour.
Make an indentation on top of dry ingredients. Pour yeast into
indentation. Follow your bread machine instrucitons for a 1-1/2
pound loaf. Add apricots and pecans when "add ingredient" signal
beeps. Continue following your machine's instructions. Remove
loaf from machine and place on a wire rack to cool.

Cut into 12 slices. Makes one 1-1/2 pound loaf.

Serves 12 - Each serving equals:

HE: 1-1/2 Bread, 1/2 Fruit, 1/2 Fat, 19 Optional Calories

183 Calories, 3 gm Fat, 6 gm Protein, 33 gm Carb., 234 mg Sodium,
39 mg Calcium, 2 gm Fiber

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


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Harvest Pumpkin Loaf
November 2003 Newsletter
Serves 8

1 1/2 cups all-purpose flour
1(4-serving) pkg Jello sugar free instant butterscotch pudding mix
1/3 cup Splenda
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon Pumpkin Pie Spice
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
1 (15oz) can Libby's solid packed pumpkin
1 egg or equivalent in egg substitute

Preheat oven to 325 degrees. Spray a 9-by-5-inch glass loaf pan with butter flavored cooking spray.
In a large bowl, combine flour, dry pudding mix, Splenda, baking powder, baking soda, Pumpkin Pie
Spice, walnuts, and chocolate chips. In a small bowl, combine pumpkin and egg. Add pumpkin
mixture to flour mixture. Mix gently just to combine. Spoon mixture into prepared loaf pan. Bake for
55-60 minutes or until bread tests done. Place loaf pan on a wire rack and allow to cool for 5
minutes. Remove bread from pan, and continue cooling on wire rack. Cut into 8 servings.

Serves 8 - Each Serving Equals:
HE: 1 Br, 1/2 Ve, 1/4 Pr, 1/4 Fa, 1/4 Sl, 13 OC

172 calories, 4g fat, 5g pro, 29g Ca, 333mg So, 71mg Cl, 3g Fi

Diabetic Exchanges: 2 St, 1/2 Fa


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Pineapple Zucchini Raisin Bread

1/2 c. unsweetened applesauce
1 egg or equivalent in egg substitute
1/2 c. pourable Sugar Twin
1 c. grated unpeeled zucchini
1 c. (8 oz. can) crushed pineapple, packed in fruit juice, drained
1 t. vanilla extract
1 1/2 c. all purpose flour
1 (4 serving) pkg. Jello sugar-free instant vanilla pudding mix
1 t. baking powder
1 t. baking soda
1 t. ground cinnamon
6 T. raisins
1/4 c. (1 oz.) chopped walnuts

Preheat oven to 350 degrees. Spray a 9x5 loaf pan with butter-flavored cooking spray. In a large bowl, combine applesauce and egg. Stir in Sugar-Twin, zucchini, pineapple, and vanilla extract. In a medium bowl, combine flour, dry pudding mix, baking powder, baking soda, cinnamon, raisins, and walnuts. Add flour mixture to zucchini mixture. Mix gently to combine. Spread mixture into prepared loaf pan. Bake for 50-60 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 5 minutes. Remove from pan and continue cooling on wire rack. Cut in to 16 thin or 8 thick slices.
Serves 8 (2 thin or 1 thick)
HE: 1 Br, 3/4 Fr, 1/4 Pr, 1/4 Fa, 1/4 Ve, 19 OC
179 Caloreis, 3 gm Fa, 4 gm Pr, 34 gm Ca, 418 mg So, 41 mg Cl, 2 gm Fi
Diabetic: 1 St, 1 Fr, 1/2 Fa


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Maple Banana Bread
From the Kitchen of linfields
Category: Breads
Servings: 1 loaf
Preparation Time:


Recipe Ingredients

1 1/2 cups all purpose flour
1 (4 serving) package JELL-O sugar free instant banana cream pudding mix
1/4 cup Brown Sugar Twin
1 teaspoon baking powder
1/2 teaspooon baking soda
1/2 teaspoon ground cinnamon
2/3 cup (2 medium) mashed ripe bananas
1/2 cup Cary's Reduced Calorie Maple Syrup
3 tablespoons skim milk

Recipe Directions

Preheat oven to 325 degrees. Spray a 9 x 5 inch loaf pan with butter-flavored cooking spray. In a large bowl, combine flour, dry pudding mix, Brown Sugar Twin, baking powder, baking soda, and cinnamon. IN a
small bowl, combine bananas, maple syrup, and skim milk. Add banana mixture to flour mixture. Mix gently to combine. Spoon mixture into prepared loaf pan. Bake for 45 to 50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and allow to cool for 10 minutes. Remove from pan and continue cooling on wire rack. Cut
into 8 thick or 16 thin slices.

Each serving equals:

Healthy Exchanges: 1 bread, 1/2 fruit, 1/4 slider, 7 Optional calories

Nutritional Values: 120 calories, 0 gm fat, 3 gm protein, 27 gm carbohydrate, 347 mg sodium, 47 mg calcium, 1 gm Fiber

Diabetic: 1 starch, 1/2 fruit

Source: Dessert Every Night, Pg 301


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Grandma Careys Irish Soda Bread - 3 Points

Recipe By :JoAnna M. Lund
Serving Size : 8 Preparation Time :0:00
Categories : Breads-Quick

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup Carnation nonfat dry milk powder
1 cup water
2 teaspoons white vinegar
3 cups all-purpose flour
1/4 cup pourable Sugar Twin
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon skim milk

"Unlike traditional quick breads, soda bread is more like the regular yeast bread, but it's ready to eat in a much shorter time. How is this possible? Well I won't go into the specific kitchen chemistry involved, but it has something to do with the baking soda, baking powder, the liquids, and the oven's heat. This old-fashioned bread is sure to become a family favorite!"

1. Preheat oven to 375 degrees F. Spray a 9-inch pie plate 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, baking soda, and salt. Add milk mixture to flour mixture. Mix well to combine (dough will be sticky). Turn dough out onto a large piece of aluminum foil. Knead about 10 times or until loose flour is incorporated into dough. Shape into an 8-inch loaf. Place loaf in prepared pie plate. Cut a cross in top of dough with a sharp knife. Brush lightly with skim milk. Bake for 40 to 45 minutes or until loaf is crusty. Lightly spray top with butter-flavored cooking spray. Place pie plate on a wire rack and allow to cool for 5 minutes. Remove loaf from pie plate and continue cooling on wire rack. Cut into 8 servings. Freezes well.

Serving size (1 slice)
According to the cookbook:
Per serving: 184 Cal, 0g Fat, 7g Pro, 39g Carb, 428mg Sod, 180mg Calc, 2g Fib
Healthy Exchanges: 2 Bread, 1/4 Skim Milk, 4 Opt. Cal.
Diabetic Exchanges: 2 1/2 Starch
Weight Watcher Points: 3

Source:
"Fresh from the Hearth Cookbook, page 137"
Copyright:
"Healthy Exchanges, Inc., 1999; ISBN 0-399-52742-0124"
Yield:
"8 slices"



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HOLIDAY BREAD - JOANNA LUND
Monthly Food Newsletter (December 1994) page 9

1-1/2 cups all-purpose flour
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1/3 cup Splenda Granular
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup Land O Lakes no-fat sour cream
1/4 cup fat-free milk
1 egg or equivalent in egg substitute
2/3 cup (2 medium) ripe mashed bananas
8 maraschino cherries, quartered
1/4 cup chopped walnuts
2 tablespoons mini chocolate chips

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with
butter-flavored cooking spray. In a large bowl, combine flour, dry
pudding mix, Splenda, baking soda, and baking powder. In a medium
bowl, combine sour cream and milk. Add egg. Mix well to combine.
Stir in mashed bananas. Add sour cream mixture to flour mixture.
Mix gently to combine. Gently stir in cherries, walnuts, and
chocolate chips. Evenly spread batter into prepared loaf pan. Bake
for 45 to 50 minutes or until a toothpick inserted in center comes
out clean. Place loaf pan on a wire rack and let set for 10 minutes.
Remove bread from pan and continue cooling on wire rack. Cut into 8
slices.
Serves 8 - Each serving equals:

HE: 1 Bread, 1/2 Fruit, 1/4 Protein, 1/4 Fat, 1/2 Slider,
13 Optional Calories
192 Calories, 4 gm Fat, 5 gm Protein, 34 gm Carbohydrate,
334 mg Sodium, 1 gm Fiber

Diabetic Exchanges: 1-1/2 Starch, 1/2 Fruit, 1/2 Fat


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Spicy Fruit Loaf:

1 cup chopped mixed dried fruit
1 Tbsp. plus 3/4 Cup all-purpose flour
3/4 Cup Whole wheat flour
1 Tbsp. baking powder
2 tsp. ground cinnamon
1/4 tsp. each Gr, cloves, nutmeg, ginger, & salt
2/3 Cup packed Light Brown sugar
1-1/2 Cups bran flakes (cereal)
4 Large egg whites
1/2 Cup Low fat buttermilk
1 packet butter-buds
3/4 Cup skim milk
Nonstick cooking spray

1. Preheat oven to 350, and coat 9x5x3-inch non-stick loaf pan with spray coating.
2. In small bowl toss dried fruit with 1 Tbsp. flour
3. Into large bowl stir together 3/4 cup all-purpose flour, also the whole wheat flour, baking powder, butter buds, and
spices. Add the sugar and cereal.
4. In a large bowl beat egg whites until foamy, stir in buttermilk and skim milk.
5. Stir liquid ingredients into flour mixture until just moistened - fold in dried fruit, then scrape mixture into the
prepared pan.
6. Bake 1 hour, or until toothpick inserted in center of pan comes out clean. Cool in pan on a wire rack for 15
minutes, then remove from pan and cool on rack completely.

Yield = 16 slices - 120 calories
HE = 1/2 Bread

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English Muffin Bread

3 cups all-purpose flour
1 package dry yeast
1 tablespoon pourable Sugar Twin
1 teaspoon salt
1/4 teaspoon baking soda
1 cup skim milk
1/4 cup water
2 tablespoons yellow cornmeal
Spray a 9- by 5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine 1 1/2 cups flour, yeast, Sugar Twin, salt and baking soda. Mix will. Place skim milk and water in a 2-cup glass measure. Cook in microwave on high (100 percent power) for 30 seconds or until very hot but not boiling. Add the milk mixture to the flour mixture. Mix well using an electric mixer. Add remaining 1 1/2 cups flour. Mix well with a large spoon. Sprinkle 1 tablespoon cornmeal in prepared loaf pan. Spoon dough into loaf pan. Sprinkle remaining 1 tablespoon cornmeal evenly over top. Cover and let rise for 45 minutes. Bake at 400 degrees for 25 to 30 minutes. Place loaf pan on a wire rack and let set for 5 minutes. Remove from pan and continue cooling on wire rack. Cut into 8 slices.
Serves 8.
Each serving equals: 180 calories, 0 grams fat, 6 grams protein, 39 grams carbohydrates, 323 milligrams sodium, 46 milligrams calcium and 2 grams 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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Dilly Casserole Bread

1 pkg active dry yeast
1/4 cup warm water
1 cup fat-free cottage cheese, at room temperature
2 tbsps Sugar Twin or Sprinkle Sweet
1 tbsp onion flakes
2 tsps reduced calorie margarine
1 egg or equivalent in egg substitute
2 tbsps dill seed
1 tsp salt
1/4 tsp baking soda
2 cups all-purpose flour

In a small bowl, soften yeast in water. Set aside. In a large
bowl, combine cottage cheese, Sugar Twin, onion flakes,
margarine, egg, dill seed, salt and baking soda. Mix until well
blended. Stir in softened yeast. Gradually add flour to form a
stiff dough. Cover. Let rise in a warm place for about 1 hour.

Stir down dough. Place dough in a 9-inch pie plate sprayed with
butter-flavored cooking spray. Cover. Let rest 30 to 40 minutes.
Bake at 350 degrees for 35 to 45 minutes or until golden brown.
Quickly spray top with butter-flavored cooking spray. Place pie
plate on a wire rack and let set at least 10 minutes. Cut into 8
wedges to serve. Good warm or cold.

Serves 8. Each serving equals:

HE: 1 1/3 Brd, 1/3 Pro, 7 Opt. Cal.
137 cal, 1 g fat, 1 g fiber 5 g prot, 17 g carb, 27 mg sod (calcium not given)
DIABETIC: 1 1/2 St



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CHOCOLATE ZUCCHINI BREAD

1 1/2 cups all-purpose flour
1/4 cup unsweetened cocoa
1/2 tsp. ground cinnamon
2 tsp. baking powder
1/4 tsp. baking soda
3/4 pourable Sugar Twin
1 cup shredded unpeeled zucchini
1/4 cup [1 oz.] chopped walnuts
1/2 cup unsweetened applesauce
2 tsp. vegetable oil
1 egg or equivalent in egg substitute
1 tsp. vanilla extract

Preheat oven to 350 degrees. Spray a 9 by 5 inch loaf pan with butter flavored cooking spray. In a large bowl, combine flour, cocoa, cinnamon, baking powder, baking soda and Sugar Twin. Stir in zucchini and walnuts. In a medium bowl, combine applesauce, oil, egg, and vanilla extract. Add applesauce mixture to flour mixture. Mix well to combine. Spread batter into prepared loaf pan. Bake for 50 to 55 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and cool for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 thick for 16 thin slices.

EACH SERVING EQUALS:
HE: 1 bread, 1/2 Fat, 1/4 Protein, 1/4 Vegetable, 1/4 Slider, 4 Optional Calories

171 Calories, 7 gm Fat, 4 gm Protein, 23 gm Carbohydrate, 171 mg Sodium, 86 mg Calcium, 2 gm Fiber

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

Taken from "Make A Joyful Table" by JoAnna M. Lund Page 293



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Chips AJoy Loaf

Healthy Exchanges

2-1/4 cups Bisquick Reduced Fat
1 (4 serv) JELL-O sugar-free instant Chocolate pudding
2/3 cup Non-fat Dry Milk Powder
1/4 cup pourable Sugar Twin
2 Tablespoons (1/2 ounce) mini chocolate chips
1/4 cup (1 ounce) chopped walnuts
2 eggs, slightly beaten, or egg substitute
3/4 cup Yoplait plain fat-free yogurt
1/2 cup water
2 teaspoons vegetable oil
1 teaspoon vanilla extract

Preheat oven to 375.

Spray a 9-by-5-inch loaf pan with non-stick spray.

In a large bowl, combine baking mix, dry pudding mix, dry milk powder, Sugar Twin, chocolate chips
and walnuts.

In a small bowl, combine eggs, yougurt, water, oil, and vanilla extract.

Add the liquid mixture to the dry mixture. Mix gently just to combine. Evenly spread batter into
prepared loaf pan.

Bake for 45-50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a
wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut
into 12 slices.

HE: 1 bread, 1/3 Fat, 1/4 Skim Milk, 1/4 Protein, 18 Optional Calories,

149 Calories, 5 gm fat, 5 gm protein
Diabetic: 1-1/2 Starch, 1 Fat



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Cherry Macadamia Nut Eggnog Loaf

2 1/2 cups all-purpose flour
3/4 cup Splenda
1 tablespoon baking powder
1 teaspoon salt
1 1/2 teaspoons vanilla
1 large egg -- beaten
1 1/4 cups Healthy Exchanges Eggnog -- recipe below
2 tablespoons canola oil
1/3 cup macadamia nuts -- ground fine
1/3 cup maraschino cherries -- quartered

Preheat oven to 350*F
Spray 1 loaf pan{9"}
In a large mixing bowl, stir together the flour, baking powder, salt and splenda and
ground nuts.
In a smaller bowl, beat together the egg, eggnog, vanilla and oil; stir into dry
ingredients, mixing well.
Fold in the cherries.
Spoon batter evenly into the prepared pan.
Bake for 45-50 minutes or until a toothpick inserted near center comes out clean.
Cool for 10 minutes on wire rack; remove from pan and continue cooling on rack
.
16 SLICES @ 125 calories,4.2 grams fat, 0.3 grams fiber,3 WW Points

Hint: slice 8 thick slices and then cut those in half to get a nice sized piece instead of
a thin slice.

VARIATION: omit cherries & macadamias....stir in 1/4 cup chopped pecans & 1/2 cup
chopped dried apricots.Points remain the same.

**This might seem like a lot of work but the results are well worth it.

Egg Nog......2 Points

Recipe By : JoAnna Lund's Healthy Exchanges
4 cups skim milk

1 package Jell-O sugar free instant vanilla pudding

mix -- (4 serving size)

1/2 teaspoon rum extract

1/4 teaspoon ground nutmeg

"Eggnog MUST be served at all holiday functions.
Isn't that the law of the land? Well here's my
version--prepared without eggs, sugar, fat, or liquor, it
still tastes exactly like traditional eggnog." JoAnna Lund

1. In a large pitcher, combine skim milk, dry pudding
mix, rum extract, and nutmeg. Mix well using a long
spoon. Refrigerate 5 minutes. Gently stir again.
Serve at once. Makes 4 (1 cup) servings.

HINT: If you like thinner eggnog, add 1 cup of cold
water when adding skim milk.

Serving size (1 cup)

According to the cookbook:
Per serving: 104 Cal, 0g Fat, 8g Pro, 18g Carb,
446mg Sod, 0g Fib

Healthy Exchanges: 1 Skim Milk, 1/4 Slider, 5 Opt.
Cal.
Diabetic Exchanges: 1 Skim Milk, 1/2 Starch
Weight Watcher Points: 2

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

NOTES : I came up with this loaf when I was looking for a low fat-sugar free treat for
the holidays.My original recipe called for eggnog so I decided to try out JoAnna
Lund's Healthy Exchanges Eggnog recipe.Great success!!Carol




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Bountiful Blessings Bread
Fresh From The Hearth

1 cup fresh or frozen cranberries
1/4 cup water
1 1/2 cups all-purpose flour
1(4 serving) pkg. JELLO sugar-free instant vanlla pudding mix
1/4 cup pourable Sugar Twin
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 cup (1 ounce) chopped walnuts
2/3 cup (2 ripe medium) mashed bananas
1 egg or equivalent in egg substitute
1/3 cup unsweetened applesauce

Preheat oven to 375 degrees
Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a small saucepan,combine cranberries and
water.
Cook over medium heat 6 to 8 minutes or until cranberries soften, stirring constantly. Remove saucepan from heat,
place on a wire rack, and allow to cool completely. Meanwhile, in a large bowl, combine flour, dry pudding mix,
Sugar Twin, baking powder,baking soda, and walnuts. In a small bowl,combine bananas,egg, and applesauce. Stir
in cooled cranberry mixture. Add fruit mixture to flour mixture. Mix gently to combine. Evenly spread batter into
prepared loaf pan. Bake for 55 to 65 minutes or toothpick inserted in center comes out clean. Place loaf pan on a
wire rack, and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 thick or
16 thin slices.

Each serving equals:

HE: 1 Bread, 2/3 Fruit, 1/4 Protein, 1/4 fat, 16 Optional Calories
155 Calories, 3 gm Fat, 4 gm Protein, 28 gm Carbohydrate, 305 mg Sodium, 63 mg Calcium, 2 gm Fiber
DIABETIC: 1 Starch, 1/2 Fruit, 1/2 Fat




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Boston Brown Bread

Recipe By :JoAnna Lund
Serving Size : 8 Preparation Time :0:00
Categories : Muffins, Quick Breads, Etc.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup nonfat dry milk powder
1/2 cup water
1/3 cup dark molasses
1 Tablespoon white vinegar
1/2 cup yellow cornmeal
1/2 cup whole wheat flour -- plus 1 tablespoon
1/2 cup rye flour -- plus 1 tablespoon
1 1/2 teaspoons baking soda
1/2 teaspoon salt

Spray the inside of a 12-ounce coffee can with butter-flavored cooking spray. In a small bowl, combine dry milk powder, water, molasses, and vinegar. Set aside. In a large bowl, combine cornmeal, whole wheat flour, rye flour, baking soda, and salt. Add molasses-and-milk mixture. Mix gently just to combine. Pour mixture into prepared coffee can. Spray a piece of aluminum foil with butter-flavored cooking spray and cover top of the can with the sprayed side down. Secure foil to wire with a string. Place coffee can in a deep saucepan. Pour boiling water down the sides of the pan until the water comes halfway up the side of the coffee can. Simmer over low heat for 1 1/2 hours. Add additional boiling water as necessary to keep water level at halfway point of can. Remove the coffee can from the saucepan and remove foil. Test with a toothpick. If needed return to saucepan, and steam for an additional 5 minutes or until toothpick tests clean. Place coffee can on a wire rack and cool until the bread pulls away from the side of the can. Tap bread out of can and continue to cool on rack. Cut into 8 round slices.

Description:
"I'd do this in a crock pot"
Source:
"Cooking Healthy Across America page 38"

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

Per Serving (excluding unknown items): 136 Calories; trace Fat (2.9% calories from fat); 4g Protein; 30g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 407mg Sodium. Exchanges: 1 Grain(Starch); 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.

NOTES : Each Serving:
HE: 1 1/4 bread, 1/4 skim milk, 1/4 slider, 5 opt. calories
148 calories, 0 gm fat, 5 gm protein, 32 gm carbohydrate, 562 mg sodium, 180 mg calcium, 4 gm fiber
Diabetic: 1 1/2 starch

FREEZES WELL


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Banana Pineapple Nut Bread
Source of Recipe: JoAnna M. Lund

Recipe Introduction
Here's a pretty bread that bakes up moist and hearty, with lots of
fruit flavor and wonderful chunks of my favorite nut--pecans! In
summer, why not try baking breads in your toaster oven instead of
heating up the whole kitchen? But be sure to adjust your cooking
time by checking the bread after 40 minutes.

Serves 8 (1 thick or 2 thin slices)

1 1/2 cup all- purpose flour
1 (4-serving) package JELLO-O sugar-free instant banana cream
pudding mix
1 tsp. Baking powder
1/2 tsp. Baking soda
1/4 cup (1 oz.) chopped pecans
8 maraschino cherries, chopped
1/3 cup (1 ripe medium) mashed banana
1 cup (one 8 oz. Can) crushed pineapple, packed in fruit juice,
undrained
1/4 cup Land O lakes no-fat sour cream

Pre-heat oven to 375 degrees. Spray a 9x 5 in. loaf pan with
butter-flavored cooking spray. In a large bowl, combine flour, dry
pudding mix, baking powder and baking soda. Stir in pecans and
maraschino cherries. In a small bowl, combine banana, undrained
pineapple and sour cream. Add banana mixture to flour mixture. Mix
just until combined. Evenly spread batter into prepared loaf pan.
Bake 55-65 minutes or until a toothpick inserted in center comes out
clean. Place loaf pan on a wire rack and let set for 5 minutes. Remove
bread from pan and continue cooling on wire rack. Cut into 8 thick or
16 thin slices.

Each serving equals:

HE: 1 Bread, 1/2 Fruit, 1/2 Fat, 1/4 Slider, 10 Optional Calories

158 Calories, 2gm Fat, 3gm Protein, 32gm Carbohydrate,
321mg Sodium, 51mg Calcium, 1gm Fiber

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

"Fresh from the Hearth, page 122."


WW Points= 3


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Paradise Banana Bread
(Cooking Healthy Across America)
3 points per serving
1 c +2 T Bisquick Reduced fat Baking mix
6 T Graham cracker crumbs
1/2 c Pourable Splenda
1/4 c Chopped macadamia or walnuts
2/3 c (2 ripe medium) mashed Bananas
1 c (1 - 8oz can) crushed Pineapple, packed in fruit Juice, drained
2 T Land o'Lakes no-fat sour cream
1 t Rum extract

Preheat oven to 350F. Spray a 9x5 inch loaf pan with butter flavored cooking spray. In a large
bowl, combine baking mix, graham cracker crumbs, and Splenda. Stir in nuts. In a small bowl,
combine mashed bananas, pineapple, sour cream, and rum extract. Add banana mixture to
baking mix mixture. Mix gently just to combine. Spread batter evenly into prepared loaf pan. Bake
for 55-65 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire
rack and let set for 5 minutes. Remove bread from pan and continue cooling on rack. Cut into 8
thick or 16 thin slices.

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

Serves 8 - Each serving equals:
HE: 1 Bread, 3/4 fruit, 1/4 fat, 17 optional calories
140 calories, 4 gm fat, 2 gm protein, 24 gm carbohydrate, 236 mg sodium, 31 mg calcium, 1 gm
fiber
Diabetic: 1 starch, 1 fruit, 1/2 fat



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Three Banana Bread Recipes


BANANA BREAD
posted by: vicki 9/11/2000,

2 cups all-purpose flour
2 tsp. low-sodium baking powder
1/2 tsp. baking soda
1/2 tsp. cinnamon
1 1/2 cups sliced bananas (3 ripe bananas)
1 egg
1/3 cup canola oil
2 tbsp. sugar
1/2 cup unsweetened orange juice
nonstick cooking spray

preheat oven to 350oF. combine the flour, baking powder,
baking soda, and cinnamon in a bowl. stir to blend. puree the
bananas in a blender. add the bananas and remaining ingredients
and mix well. pour into a loaf pan that has been sprayed with
nonstick cooking spray. bake for 40 to 50 minutes. cool on a wire
rack. makes 1 loaf.

serv. size: 1/2 inch slice exch: 1 fat, 1/2 fruit, 1 starch

OLD-FASHIONED BANANA BREAD
01/26/1999

I stirred even more ripe banana than usual into this traditional
banana bread because, as Mae West might have said, "Too much
of a good thing can be wonderful!" See if you agree! Serves 8

(1 thick or 2 thin slices)

1/2 c. Land O'Lakes no-fat sour cream
1/2 c. pourable Sugar Twin
1 c. (3 ripe medium) mashed bananas
1 egg or equivalent in egg substitute
1 1/2 c. all-purpose flour
1 t. baking powder
1/2 t. baking soda
1/4 c. (1 oz) chopped walnuts

Preheat oven to 375o. Spray a 9x5" loaf pan with butter-flavored
cooking spray. In a large bowl, combine sour cream and Sugar
Twin. Stir in bananas and egg. Add flour, baking powder, and
baking soda. Mix gently to combine. Fold in walnuts. Evenly
spread batter into prepared loaf pan. Bake for 55-65 min. or until
toothpick inserted in center comes out clean. Place loaf pan on a
wire rack and let set for 5 min. Remove bread from pan and
continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

Each serv eq:HE: 1 Bread . 3/4 Fruit . 1/4 Prot . 1/4 Fat .
1/4 Slider . 1 Optional Cals 143 Cals . 3 gm Fat . 4 gm Prot .
25 gm Carbs . 186 mg Sod . 27 mg Calc . 1 gm Fiber
DIABETIC: 1 Starch . 1 Fruit . 1/2 Fat


BETTER BANANA BREAD
Makes 1 loaf (8-1/2x4") 14 slices or 3 loaves (5-5/8x3-1/4").

1 c mashed very ripe banana (about 3 small)
7-1/4 t. Equal« for Recipes or 24
pkg« sweetener or 1 c « Spoonful
1/2 c. plain fat-free yogurt
4 T margarine, melted
1 egg
1 egg white
1 t vanilla
2 c all-purpose flour
1 t baking powder
1/2 t baking soda
1/4 t salt
1/4-1/2 c walnut pieces (optional)

Beat banana, Equal«, yogurt, margarine, egg, egg white, and
vanilla at medium speed in large bowl until blended; beat at high
speed 1 min. Add combined flour, baking powder, baking soda,
and salt, mixing just until ingredients are moistened. Stir in
walnuts, if desired.Pour batter into one 8-1/2x4" greased and
floured loaf pan, or three 5-5/8x3-1/4" loaf pans. Bake at 350 F
until bread is golden and toothpick inserted in center comes out
clean, 55-65 min for large loaf, 35-40 min for the small loaves.
Cool 10 min in pans on a wire rack; remove from pan, and cool.
Tip: Recipe can be doubled to make 2 large or 6 small loaves.

Nutr info per serv: 128 cal., 3 g pro., 20 g carb., 4 g fat,
15 mg chol., 172 mg sod
Food Exch: 1 bread, 1 fat 43% cal reduction
from traditional recipe



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