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Applesauce Quick Bread
Cooking for Two by Joanna Lund

6 tablespoons all-purpose flour
2 tablespoons Splenda Granular
1/4 teaspoon baking powder
1/8 teaspoon baking soda
1/4 teaspoon apple pie spice
1/4 cup unsweetened applesauce
2 tablespoons egg substitute
2 teaspoons vegetable oil
1 tablespoon chopped walnuts

Preheat oven to 350 degrees. Spray a 5 3/4 by 3 1/8 by 2 1/8 inch petite loaf pan with butter-flavored cooking spray. In a medium bowl combine flour, Splenda, baking soda, and apple pie spice. Add applesauce, egg substitute, and vegetable oil. Mix Gently just to combine. Fold in walnuts. Evenly spread batter into prepared loaf pan. Bake for 25 to 30 minutes or until a toothpick 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 2 servings.

Hint: If you don't have a petite loaf pan, divide batter between 2 (12 ounce) ovenproof custard cups sprayed with butter-flavored cooking spray and place them on a baking sheet before baking. If using, test for doneness at least 10 minutes before suggested baking time.

Each serving equals:
HE: 1 bread, 1 fat, 1/4 protein, 1/4 fruit, 1/4 slider, 10 optional calories

184 calories, 8 gm fat, 5 gm protein, 23 gm carbohydrate, 157 mg sodium, 49 mg calcium, 1 gm fiber

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

Carb choices: 1 1/2



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2/14/11 1:21 P

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Pimento Cheese Biscuits

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup skim milk
1 teaspoon dried parsley flakes
1/4 cup (1 2-ounce jar) chopped pimento, undrained
3/4 cup (3 ounces) shredded Kraft reduced-fat cheddar cheese

Preheat oven to 415 degrees. In a large bowl, combine baking mix, skim milk and parsley flakes. Stir in undrained pimento and cheddar cheese. Drop by tablespoonful onto an ungreased baking sheet to form 16 biscuits. Bake for 10 to 15 minutes or until golden brown. Place baking sheets on a wire rack and let set for 5 minutes.
Serves 8 (2 each).

Each serving equals: 115 calories, 3 grams fat, 5 grams protein, 17 grams carbohydrates, 359 milligrams sodium, 108 milligrams calcium and 0 grams fiber.


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2/14/11 1:20 P

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Italian Biscuit Ring

Cooking Healthy With a Man in Mind page 291

1 (7.5 oz) can Pillsbury refrigerated Buttermilk Biscuits
1/4 cup Kraft Fat Free Italian Dressing
1/4 cup (3/4 oz) grated Kraft fat free Parmesan Cheese
1/3 cup (1 1/2 oz) shredded Kraft reduced fat mozzarella cheese
1 tsp. dried parsley flakes

Preheat oven to 425 degrees. Spray a 9 inch pie plate with olive oil flavored cooking spray. Separate biscuits. Cut each into 2 pieces. Dip pieces in Italian dressing, then into Parmesan cheese. Place pieces in prepared pie plate. Sprinkle any remain Parmesan cheese and Italian dressing evenly over top. Bake 15 to 20 minutes. Cool slightly on a wire rack. Cut into 6 wedges.

HE: 1 1/4 bread, 1/2 protein, 2 optional calories

118 caloris, 2 gm fat, 6 gm protein, 19 gm carbohydrate, 517 mg sodium, 2 gm fiber

DIABETIC: 1 starch, 1/2 meat



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2/14/11 1:19 P

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Grande Biscuit Bake

1 (7.5 ounce) can Pillsbury Refrigerated buttermilk biscuits
1/2 cup Kraft Fat Free Catalina Dressing
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/2 cup + 1 Tblsp. (2 1/4 ounces) shredded Kraft Reduced Fat Cheddar Cheese

Preheat oven to 425 degrees. Spray a 9 inch pie plate with olive oil flavored cooking spray. Separate biscuits and cut
each into 2 pieces. Dip biscuit pieces into Catalina dressing. Place coated pieces in prepared pie plate. Drizzle any
remaining Catalina dressing over biscuits. Evenly sprinkle onion flakes parsley flakes, and cheddar cheese over top.
Bake for 15 -20 minutes. Place pie plate on a wire rack and let set for 10 minutes. Cut into 6 wedges.

Serves 6-Each serving equals:
HE: 1 1/4 Br, 1/2 Pr, 1/4 Sl, 13 OC
147 Calories, 3 gm Fa, 5 gm Pr, 25 gm Ca, 633 mg So, 71 mg Cl, 2 gm Fi,
Diabetic: 1/2 St/Ca, 1/2 Mt



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2/14/11 1:18 P

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French Biscuit Bake
recipe from JoAnna's HE
Newsletter - June 1998 - Really enjoyed. Frances

1 (7.5-oz) can Pillsbury refrigerated buttermilk biscuits
1/3 C - Kraft FF French Dressing
1 tsp - dried onion flakes
1 TBS - Dijon mustard
1/4 C - (3/4-oz) grated FF Parmesan cheese
2 tsp - dried parsley flakes
3 (3/4-0z) slices Kraft reduced-fat Swiss cheese, shredded

Preheat oven to 425 degrees. Spray a 9-inch pie plate with
butterflavored cooking spray. Separate biscuits and cut each into 2
pieces. In a small bowl, combine French dressing, onion flakes, and
mustard. In another small bowl, combine Parmesan cheese and parsley
flakes. Dip biscuit pieces(tops only) first into dressing mixture,
then into parmesan cheese mixture. Arrange coated biscuit pieces in
preparaed pie plate. Drizzle any remaining dressing mixture and
sprinkle any remaining Parmesan cheese mixture over biscuits. Evenly
sprinkly Swiss cheese over top. Bake for 12 to 15 min. Place pie
plate on a wire rack and let set for 2 to 3 minutes. Cut into 6
wedges.

Serves 6
HE: 1 1/4 Br, 2/3 Pr, 1/4 Sl, 2 OC
151 Cal, 3 gm Fa, 5 gm Pr, 26 gm Ca, 714 mg So, 3 mg Cl, 2 gm Fi
DIABETIC: 1 1/2 sT, 1 Mt



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2/14/11 1:17 P

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French Biscuit Bake
recipe from JoAnna's HE
Newsletter - June 1998 - Really enjoyed. Frances

1 (7.5-oz) can Pillsbury refrigerated buttermilk biscuits
1/3 C - Kraft FF French Dressing
1 tsp - dried onion flakes
1 TBS - Dijon mustard
1/4 C - (3/4-oz) grated FF Parmesan cheese
2 tsp - dried parsley flakes
3 (3/4-0z) slices Kraft reduced-fat Swiss cheese, shredded

Preheat oven to 425 degrees. Spray a 9-inch pie plate with
butterflavored cooking spray. Separate biscuits and cut each into 2
pieces. In a small bowl, combine French dressing, onion flakes, and
mustard. In another small bowl, combine Parmesan cheese and parsley
flakes. Dip biscuit pieces(tops only) first into dressing mixture,
then into parmesan cheese mixture. Arrange coated biscuit pieces in
preparaed pie plate. Drizzle any remaining dressing mixture and
sprinkle any remaining Parmesan cheese mixture over biscuits. Evenly
sprinkly Swiss cheese over top. Bake for 12 to 15 min. Place pie
plate on a wire rack and let set for 2 to 3 minutes. Cut into 6
wedges.

Serves 6
HE: 1 1/4 Br, 2/3 Pr, 1/4 Sl, 2 OC
151 Cal, 3 gm Fa, 5 gm Pr, 26 gm Ca, 714 mg So, 3 mg Cl, 2 gm Fi
DIABETIC: 1 1/2 sT, 1 Mt



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2/14/11 1:15 P

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Breakfast Fruit Turnovers

No time in the morning, but you want to grab a little something on your way out the door? There are so many terrific flavors in spreadable fruit, you can choose from a smorgasbord of tastes!

Serves 10

1 (10-ounce) can Pillsbury refrigerated buttermilk biscuits
10 teaspoons spreadable fruit (any flavor)

Preheat oven to 425 degrees. Spray a 10-by-15-inch baking sheet with butter-flavored cooking spray. Separate biscuits and roll each biscuit into a 5-inch circle. Place 1 teaspoon spreadable fruit in center of each. Fold biscuit in half and seal edges closed with the tines of a fork. Place biscuits on prepared baking sheet. Lightly spray tops with butter-flavored cooking spray. Bake for 7 to 9 minutes or until golden brown. Serve at once.

Each serving equals:
HE: 1 Bread, 1/3 Fruit
85 Calories, 1 gm Fat, 2 gm Protein, 17 gm Carbohydrate, 243 mg Sodium,
0 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch



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2/13/11 2:00 P

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Sunrise Muffins
Cooking for Two, pg 248 by Joanna Lund
Serves 2

These muffins make any morning extra-special, and they're so quick you can fix them on a workday if you plan ahead just a bit. Chop the nuts the night before, make sure you know where the dry milk powder is, and so on.

1/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup unsweetened orange juice
2 teaspoons I Can't Believe It's Not Butter! Light Margarine
2 tablespoons egg substitute
2 tablespoons Splenda Granular
6 tablespoons Bisquick Heart Smart Baking Mix
2 tablespoons seedless raisins
1 tablespoon chopped walnuts

Preheat oven to 375 degrees. Spray 2 muffin wells with butter-flavored cooking spray or line with paper liners. In a medium bowl, combine dry milk powder and orange juice. Stir in margarine, egg substitute, and Splenda using a wire whisk. Add baking mix. Mix gently just to combine using a sturdy spoon. Fold in raisins and walnuts. Evenly spoon batter into prepared muffin wells. Bake for 16 to 20 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.

Each serving equals:
HE: 1 bread, 1 fat, 3/4 fruit, 1/2 fat free milk, 1/4 protein, 1/4 slider, 10 optional calories

222 calories, 6 gm fat, 8 gm protein, 34 gm carbohydrate, 398 mg sodium, 192 mg calcium, 1 gm fiber

Diabetic exchanges: 1 starch, 1 fat, 1 fruit, 1/2 fat free milk

Carb choices: 2


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2/13/11 1:58 P

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strawberry muffins (fresh from the hearth book) Email:
Date: Thursday, July 14, 2005 (10:43:38 AM AZ)
page 85
1 1/2 cups of all-prpose flour
1 (4-serving) package Jello-o sugar-free instant vanilla pudding mix
1/4 cup pourable sugar twin( Splenda is good)
1 teaspoon baking powder
1/2 teaspoon baking soda
1 cup finely chopped fresh strawberries
1/4 cup (1oz.) chopped walnuts
1/2 cup unsweentened applesauce
1 teaspoon vanilla extract
1 egg or equivalent in egg substitue (egg beater)
1/3 cup skim milk

preheat oven to 375 degrees. Spray 8 wells of a 12 hole muffin pan with butter-flavored cooking spray or line with paper liner,(or regular spray) In a large bowl, combine flour, dry pudding mix, Sugar twin, (or other sweetner like splenda ), baking powder, and baking soda. Stir in strawberries and walnuts. In a small bowl, combine applesauce, vanilla extract, egg, and skim milk. Add applesauce mixture to flour mixture. Mix just until combined. Evenly spoon batter into prepared muffin wells.( ice cream scoop with tumb despenser works good) Bake for 20 to 25 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.

Each serving equals:
He: 1 bread. 1/4 protein 1/4 fruit 1/4 fat
19 optional cal.
________________________________________
_________

143 cal. 3 gm fat. 4 gm protein. 25 gm carb. 319 mg. sodium. 59mg calcium. 1 gm. fiber
----------------------------------------
---------- DIABETIC:2 starch

weight watcher points 3
----------------------------------------
----------
looks like you could add any fruit in the recipe amount and it would be good also.


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2/13/11 1:57 P

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Sunrise Pineapple Banana Muffins
Author: JoAnna Lund
HE Newsletter June 2000 Vol IX Issue 6
Serves 8

1 1/2 cups all-purpose flour
1 (4 serv) package Jell-O sugar-free instant banana cream pudding mix
1 tsp baking powder
1/2 tsp baking soda
1/4 cup (1 oz) chopped walnuts
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, drained
and 1/4 cup liquid reserved
1/4 cup water
1/3 cup (1 ripe medium) mashed banana
1 egg or equivalent in egg substitute
1/4 cup Land O Lakes no-fat sour cream
1 tsp vanilla extract

Preheat oven 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, combine flour, dry pudding mix,baking powder, baking soda
and walnuts. In a medium bowl, combine reserved pineappleliquid,
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 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.

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

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


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2/13/11 1:54 P

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Easy peanut Butter Muffins

1/2 cup skim milk
1/4 cup Peter-Pan reducd-fat creamy peanut butter
1 Tbsp Land O Lakes no-fat sour cream
1 tsp vanilla extract
1 egg or equivalent in egg substitute
1 1/2 Bisquick reduced fat baking mix
1/4 cup pourable Sugar Twin

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 skim milk, peanut butter, sour cream, vanilla extract and egg. Add baking mix and Sugar Twin. Mix gently to combine. Evenly spoon batter into prepared muffin wells. Bake for 15 to 20 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Rmove muffins from pan and continue cooling on a wire rack.
Serves 8

145 calories 5 gm fa 5 gm pr 20 gm ca 317 mg so 42 mg cl 1 gm fi
Diabetic: 1 1/2 st/ca 1/2 fa

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

May 1999 newsletter, p. 1



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Peanut Butter Kisses Muffins............HE/WW
Posted By: Carol (24.71.169.105)
Date: Thursday, 23 October 2003, at 11:39 a.m.

1 1/2 cups reduced fat Bisquick®
1/4 cup sugar substitute
1/2 cup skim milk
1/3 cup no-fat sour cream
6 tablespoons reduced fat peanut butter
1 teaspoon vanilla extract
1/4 cup mini-chocolate chips -- (1 ounce)

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 and Sugar Twin. Add skim milk,
sour cream, peanut butter and vanilla. Mix well to combine. Fold in
chocolate chips. Evenly spoon batter into prepared muffin wells.

Bake for 20 to 30 minutes or until golden brown.
Place muffin pan on a wire rack and let set for 5 minutes.
Remove muffins from pan and continue cooling on wire rack.

Serves 8.
Per serving: 130 Calories (kcal); 3g Total Fat; (21% calories from fat); 2g Protein;
23g Carbohydrate; trace Cholesterol; 308mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2
Other Carbohydrates
WW POINTS: 3

NOTES: These are VERY tasty although next time I would increase the sugar
substitute to 1/2 cup Splenda.
Yummy with hot coffee or a hot chocolate!!




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2/13/11 1:50 P

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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 p 295



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2/13/11 1:49 P

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Georgia Peach Muffins - 2 Points

Recipe By :JoAnna M. Lund
Serving Size : 8 Preparation Time :0:00
Categories : Make-Ahead Muffins

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups (one 16-ounce can) sliced peaches,
packed in fruit juice -- drained, and
1/2 cup liquid reserved
1 1/2 cups all-purpose flour
1/4 cup pourable Sugar Twin
1 teaspoon baking powder
1 teaspoon baking soda
2 tablespoons chopped pecans -- (1/2 oz)
1/3 cup Yoplait plain fat-free yogurt
2 tablespoons Kraft fat free mayonnaise
1 teaspoon vanilla extract
2 tablespoons peach spreadable fruit

"So many people (including my daughter, Becky) consider peaches the
most luscious fruit available, whether enjoyed fresh-picked and ripe,
or handy in the pantry from a can. These southern-style muffins are
as "peachy-keen" as I could make them."

1. Preheat oven to 400 degrees F. Spray 8 wells of a 12-hole muffin
pan with butter-flavored cooking spray or line with paper liners.
Finely chop peaches. In large bowl, combine flour, Sugar Twin, baking
powder, baking soda, and pecans. Stir in chopped peaches. In medium
bow, combine yogurt, mayonnaise, vanilla extract, reserved peach
liquid, and spreadable fruit. Add yogurt mixture to flour mixture.
Mix gently to combine. Evenly spoon batter into prepared muffin
tin. Bake for 16-22 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.

Serving size (1 muffin)
According to the cookbook:
Per serving: 137 Cal, 1g Fat, 3g Pro, 29g Carb, 261mg Sod, 60mg Calc,
2g Fib

Healthy Exchanges: 1 Bread, 3/4 Fruit, 1/4 Fat, 9 Opt. Cal.

Diabetic Exchanges: 1 Starch, 1 Fruit
Weight Watcher Points: 2

Source:
"Fresh from the Hearth Cookbook, page 91"
Copyright:
"Healthy Exchanges, Inc., 1999; ISBN 0-399-52742-0124"
Yield:
"8 muffins"



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2/13/11 1:48 P

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Panhandle Cheese Muffins
Cooking Healthy Across America, page 181.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~
Whether the day's agenda calls for fixing fences, herding cattle, or just watching
over some feisty children, a nourishing breakfast or brunch is a very good idea.
These creamy, cheesy muffins smell so good while they're baking, it's tempting to
keep pulling open the oven door, but DON'T! Patience will be rewarded, I promise.

Serves 8

1 1/2 cups Bisquick Reduced Fat Baking Mix
3/4 cup (3 ounces) shredded kraft reduced-fat Cheddar cheese
1 tablespoon Splenda or Sugar Twin
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/2 cup skim milk
1/4 cup Land O Lakes no-fat sour cream
1/4 cup(one 2-ounce jar) chopped pimiento, undrained

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
baking mix, Cheddar cheese, Splenda, onion flakes, and parsley flakes. Add skim
milk, sour cream, and undrained pimientos. Mix just until combined. Evenly spoon
batter into prepared muffin wells. Bake for 22 to 26 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.

Each serving equals:

HE: 1 Bread, 1/2 Protein, 14 Optional Calories
________________________________________
____________________
123 Calories, 3 gm Fat, 5 gm Protein, 19 gm Carbohydrate, 369 mg Sodium,
123 mg Calcium, 1 gm Fiber
________________________________________
____________________
DIABETIC: 1 Starch, 1/2 Meat
________________________________________
____________________
Weight Watchers: 3 Points

NOTE: I have made these & they are great! I did add a 1/2 tsp. salt & in place of
the pimento I added 1/2 can of diced green chiles........Carol



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Oatmeal Raisin Muffins

1 1/2 cups all-purpose flour
1 cup (3 ounces) quick oats
1 cup raisins
1/4 cup Brown Sugar Twin
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon JO's Apple Pie Spice
1 cup skim milk
2 tablespoons Land O Lakes no-fat sour cream
1/2 cup unsweetened applesauce
1 egg 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 large bowl, combine flour, oats, raisins, Brown Sugar Twin, baking powder, baking soda and apple pie spice.
In a small bowl, combine skim milk, sour cream, applesauce and egg. Mix well with fork to combine. Add milk mixture to flour mixture. Mix just until moistened (batter will be lumpy). Evenly divide batter into prepared muffin wells. Bake for 18 to 23 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.
Serves 12.

Each serving equals: 129 calories, 1 gram fat, 4 grams protein, 26 grams carbohydrates, 140 milligrams sodium, 106 milligrams calcium and 2 grams fiber.


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Maple Cornbread Muffins

1 cup (6oz) yellow cornmeal
6 Tbsp all-purpose flour
1/4 cup Sugar Twin or Sprinkle Sweet
1 tsp baking powder
1/2 tsp baking soda
1/4 cup ( 1 oz) chopped walnuts
2/3 cup Carnation Non-Fat Dry Milk Powder
1/2 cup water
1 egg or equivalent in egg substitute
1/2 cup Cary's Sugar Free Maple Syrup

Preheat oven to 424 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 cornmeal, flour, sugar substitute, baking
powder,baking soda, and walnuts. In a small bowl combine, dry milk
powder and watere. Add egg and maple syrup. Mix well to combine. Stir
milk mixture into cornmeal mixture. Spoon batter evenly into prepared
muffin wells. Bake for 10 to 14 minutes or until 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 wells with water. It protects the muffin tin and
ensures even baking.

HE: 1 1/4 Bread 1/4 Fat 1/4 Protein 1/4 Skim Milk 13 Optional Calories

143 Calories 3 gm Fat 5 gm protein 24 mg Carbohydrate 213 mg Sodium
11 mg Calcium 2 gm Fiber

Diabetic: 1 1/2 Starch 1/2 Fat

Heart Smart Healthy Exchanges page 269{JoAnna Lund}
Serves 8


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Magic Morning Muffins

1 cup self-rising flour
3 tablespoons Sugar Twin or Sprinkle Sweet
1/4 teaspoon JO's Apple Pie Spice
1/2 cup skim milk
2 tablespoons Kraft Fat Free Mayonnaise
1/2 cup raisins

Preheat oven to 425 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 flour, Sugar Twin and pie spice. Add skim milk and mayonnaise. Mix well to combine. Fold in raisins. Fill prepared muffin wells half full. Bake 10 to 12 minutes or until a toothpick inserted in center comes out clean. Quickly spray tops of muffins with butter-flavored cooking spray. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.
Serves 8.

Each serving equals: 92 calories, 0 grams fat, 3 grams protein, 20 grams carbohydrates, 233 milligrams sodium and 1 gram fiber.

Hints: 1. Fill unused muffin wells with water. It protects the muffin tin and ensures even baking. 2. If you don't have self-rising flour, substitute with 1 cup regular flour, 1/2 teaspoon salt and 1 1/2 teaspoons baking powder. 3. Substitute any reputable brand for JO's Apple Pie Spice.




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Oatmeal Raisin Muffins

1 1/2 cups all-purpose flour
1 cup (3 ounces) quick oats
1 cup raisins
1/4 cup Brown Sugar Twin
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon JO's Apple Pie Spice
1 cup skim milk
2 tablespoons Land O Lakes no-fat sour cream
1/2 cup unsweetened applesauce
1 egg 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 large bowl, combine flour, oats, raisins, Brown Sugar Twin, baking powder, baking soda and apple pie spice.
In a small bowl, combine skim milk, sour cream, applesauce and egg. Mix well with fork to combine. Add milk mixture to flour mixture. Mix just until moistened (batter will be lumpy). Evenly divide batter into prepared muffin wells. Bake for 18 to 23 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.
Serves 12.

Each serving equals: 129 calories, 1 gram fat, 4 grams protein, 26 grams carbohydrates, 140 milligrams sodium, 106 milligrams calcium and 2 grams fiber.


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Jumbo Lemon Blueberry Muffins" P.72 in "Fresh from the Hearth"

1 1/2 cups all-purpose flour
1 Four oz. pkg. Jello sugar-free lemon gelatin
1/2 cup pourable Sugar Twin [or Splenda]
1 tsp. baking powder
1/2 tsp. baking soda
1 1/2 cup fresh blueberries
1/4 cup chopped walnuts
3/4 cups Yoplait plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1 egg or equivalent in egg substitute
1/2 cup Diet Mountain Dew
1 tsp. vanilla extract

Preheat oven to 400 degrees. Spray 8 well of a 12 cup LARGE SIZE
muffin pan with butter-flavored cooking spray or line with paper
liners. In a large bowl, combine flour, dry gelatin, Sugar Twin,
baking powder, and baking soda. Stir in blueberries and walnuts.
In a medium bowl, combine yogurt and dry milk powder. Add egg,
Diet Mt. Dew, and vanilla extract. Mix gently just until combined.
Evenly spoon batter into prepared muffin wells. Bake for 15 to 2o
minutes ro 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 rack.

HE: 1 bread, 1/4 skim milk, 1/4 protein, 1/4fruit, 1/4 fat,
11 Optional calories

155 Calories, 3gm fat, 6gm protein, 26 gm carbohydrate, 208 mg sodium,
122 mg calcium, 2 gm fiber

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

DON'T FORGET this is figured on the jumbo size muffin pans.


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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 1/2 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

Healthy Exchanges Newsletter Jan 2002



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Eye Opener Muffins
Cooking for Two, pg 249 by Joanna Lund
Serves 2

Need a good reason for climbing out of bed in the morning, especially on the weekend? You're not alone! These are fruity-good, bright, and sunny-tasting.

2 teaspoons I Can't Believe It's Not Butter! Light Margarine
2 tablespoons egg substitute
1 tablespoon Splenda Granular
2 tablespoons Diet Mountain Dew
6 tablespoons Bisquick Heart Smart Baking Mix
1 1/2 tablespoons orange marmalade spreadable fruit
1 tablespoon chopped pecans

Preheat oven to 375 degrees. Spray 2 muffin wells with butter-flavored cooking spray or line with paper liners. In a medium bowl, combine margarine, egg substitute, and Splenda. Stir in Diet Mountain Dew. Add baking mix, orange marmalade, and pecans. Mix gently to combine. Evenly spoon batter into prepared muffin wells. Bake for 16 to 20 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.

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

170 calories, 6 gm fat, 4 gm protein, 25 gm carbohydrate, 336 mg sodium, 35 mg calcium, 1 gm fiber

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

Carb choices: 1 1/2



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Cranberry Chocolate Chip Muffins
Cooking for Two, pg 252 By Joanna Lund
Serves 2

Are you surprised that the recipe calls for the same amounts of cranberries and Splenda? (Well, have you ever tasted an unsweetened cranberry?!). These are tart and sweet and pretty as a picture, ideal for a mother-daughter brunch dessert.

2 tablespoons chopped fresh cranberries
7 tablespoons all-purpose flour
2 tablespoons Splenda Granular
1 tablespoon I Can't Believe It's Not Butter! Light Margarine
2 tablespoons Land O Lakes Fat Free Half & Half
1 tablespoon egg substitute
1/8 teaspoon baking soda
1 tablespoon mini chocolate chips

Preheat oven to 375 degrees. Spray 2 muffin wells with butter-flavored cooking spray or line with paper liners. In a small bowl, combine cranberries, 1 tablespoon flour, and 1 tablespoon Splenda. Set aside. In a medium bowl, combine margarine, half & half, and egg substitute using a wire whisk. In a small bowl, combine remaining 6 tablespoons flour, remaining 1 tablespoon Splenda, and baking soda. Add flour mixture to margarine mixture. Mix gently just to combine using a sturdy spoon. Stir in cranberry mixture and chocolate chips. Evenly spoon batter into prepared muffin wells. Bake for 20 to 24 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.

Each serving equals:
HE: 1 bread, 3/4 fat, 1/4 slider, 1 optional calorie

173 calories, 5 gm fat, 4 gm protein, 28 gm carbohydrate, 183 mg sodium, 26 mg calcium, 1 gm fiber

Diabetic exchanges: 2 starch/carbohydrate, 1 fat

Carb choices: 2


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Cornbread Muffins--Fresh From the Hearth

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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Quick Cinnamon Muffins
April 1997 N/L, Page 9

1/2 teaspoon ground cinnamon
3 tablespoons Sugar Twin or Sprinkle Sweet
1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits

Preheat oven to 400 degrees.

In a small bowl, combine cinnamon and Sugar Twin. Spray 5 wells of a muffin pan with butter-flavored cooking spray.
Separate biscuits and lightly dredge each biscuit in cinnamon mixture.

Stack 2 biscuits together to form 5 stacks. Shape each stack into a ball. Roll each ball in any remaining cinnamon
mixture. Place balls in prepared muffin pan. Lightly spray tops with butter-flavored cooking spray. Bake for 10 to 15
minutes or until muffins are crusty. Remove muffins from pan and serve warm.

Serves 5 - Each serving equals:
HE: 1 1/2 Br; 4 OC
101 Calories; 1 gm Fa; 3 gm Pr; 20 gm Ca; 365 mg So; 1 mg Cl; 2 gm Fi
DIABETIC: 1 1/2 St/Ca
HINT: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~


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DOUBLE CHOCOLATE-BANANA MUFFINS
Exchanges
Yield: 8 Can be frozen

1 1/2 cups all-purpose flour
3/4 cup Splenda granular
1/4 cup unsweetened cocoa
1 teaspoon baking powder
1/2 teaspoon baking soda {I added 1/2 tsp. salt}
1 1/3 cups (4 ripe medium) mashed bananas
1 egg or equivalent in egg substitute
2 tablespoons vegetable oil
1/4 cup Land O Lakes no-fat sour cream
{I used fat free buttermilk}
1/4 cup (1 ounce) mini chocolate chips

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, Sugar Twin, cocoa, baking powder,
and baking soda. In a small bowl, combine bananas,
egg, vegetable oil, and sour cream. Add banana
mixture to flour mixture. Mix gently to combine.
Fold in chocolate chips. 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 pan on a wire rack and let set
for 5 minutes. Remove muffins from pan and continue
cooling on wire rack.

Each serving equals: 186 calories, 6 gm fat,
4 gm protein, 29 gm carbohydrate, 159 mg sodium,
54 mg calcium, 2 gm fiber ++++

Exchanges: 1 Starch, 1 Fruit, 1 Fat

recipe found in Fresh from the Hearth, page 84 by Joanna M. Lund


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Cherry Oatmeal Muffins

Healthy Exchanges
by JoAnna Lund

Cherry Oatmeal Muffins
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
1 tbsp white vinegar
1 cup all-purpose flour
3/4 cup (2-1/4 ozs) quick oats
1/2 cup pourable Sugar Twin
1-1/2 tsps baking powder
1/2 tsp baking soda
1/4 tsp ground nutmeg
1 egg or equivalent in egg substitute
2 tsps vegetable oil
1/4 cup Land O Lakes no-fat sour cream
1 tsp almond extract
1/4 cup (1 oz) chopped almonds
1 cup (6 ozs) frozen unsweetened red tart cherries, thawed, drained and
coarsely chopped
Preheat oven to 375 deg F. Spray 8 wells of a 12-hole muffin pan with
butter-flavored cooking spray or line with paper liners. In a medium bowl,
combine
dry milk powder, water and vinegar. Set aside. In a large bowl, combine
flour, oats, Sugar Twin, baking powder, baking soda and nutmeg. Stir egg,
vegetable oil, sour cream and almond extract into milk mixture. Add milk mixture
to
flour mixture.
Mix gently just to combine. Fold in almonds and cherries. 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 pan on a wire rack and let
set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.
Serves 8
156 Calories, 4g Fat, 6g Protein, 24g Carbs, 220mg Sodium, 2g Fiber
3 WW Points

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


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Magical Maraschino Cherry Muffins

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

Preheat oven 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, b. powder and b. 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. Fold in walnuts, choco.chips and
chopped cherries. Spoon about 1/4 c. batter into each prepared
muffin well.

Bake for 12 - 15 min. 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.

Serves 8 Each serving equals:

HE: 1 Br, 1 FA, 1/4 FFM, 1/2 Pr, 1/2 Sl
199 calories, 7g fat, 6g Pr. 28g Ca, 389mg So, 163 mg. Cl, 1g Fi
Diabetic exchange: 1 1/2 St, 1 Fa

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


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SOUTHERN BANANA PRALINE MUFFINS

1 1/2 c bisquick reduced fat baking mix
1/4 c(1 oz)chopped pecans
2 Tbsp brown sugar twin
1/2 c pourable sugar twin or sprinkle sweet
2/3 c( 2 medium)mashed ripe bananas
1 egg or equivalent in egg sub
1/3 c unsweetened applesauce
1 teaspoon vanilla extract
Preheat oven 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, combine baking mix, pecans, brown sugar twin, and sugar twin.
In a small bowl, combine bananas, egg, applesauce and vanilla extract. Add banana mixture to baking
mix mixture. Mix gently just to combine. Evenly spoon batter into prepared muffin wells. Bake for 15 to 18
minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and
allow to cool for 10 minutes. Remove muffins from pan and continue cooling on wire rack.
HINTS: 1. Fill unused muffin wells with water to protect the empty wells & ensures even baking.
2. If you are using paper liners, spray with butter flavored vegetable spray to prevent the
batter from sticking to the paper.
Each serving equals:
HE: 1 bread, 1/2 fruit, 1/2 fat, 17 optional calories
137 calories, 5 gm fat, 3 gm protein, 20 gm carb, 270 mg sodium, 24 mg calcium, 1 gm fiber




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Pumpkin Pecan Muffins

2 1/4 cups all-purpose flour
1 1/2 cups Splenda Granular
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon table salt
1 teaspoon JO's Pumpkin Pie Spice or any pumpkin pie spice
1 (15 oz.) can Libby's solid-pack pumpkin
1 egg or equivalent in egg substitute
1/4 cup "I Can't Believe It's Not Butter" light margarine
1/2 cup water
6 tablespoons chopped pecans

Preheat oven tp 350 degrees. Spray 12 wells of a muffin pan with butter-flavored cooking spray or line with paper liners.

In a large bowl, combine flour, Splenda, baking powder, baking soda, salt, an pumpkin pie spice. In a medium bowl, combine pumpkin, egg, margarine, and watr. Add pumpkin mixture to flour mixture. Mix just to combine. Fold in pecans. Evenly spoon batter into prepared muffin wells.

Bake for 20 to 30 minutes or until muffins test done in center. Place muffin pans on a wire rack and let set for 5 minutes. Remove muffins and continue cooling on wire racks.

Serves 8
Each serving equals:

HE: 1 br, 1 fa, 1/3 ve, 17 oc

157 calories, 5g fat, 4g protein, 24g carbohydrates, 305mg sodium, 46mg cholesterol, 3g fiber

diabetic: 1 1/2 starch, 1 fat

From 11/2004 newsletter

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Pineapple Walnut Spice Muffins
- Serves 8

1 1/2 cups all-purpose flour
1/2 cup pourable Sugar Twin (I used Splenda)
1/4 cup (1 ounce) chopped walnuts
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon apple pie spice
1/2 cup unsweetened applesauce
1 egg or equivalent in egg substitute (I used sub)
1 cup (8 ounce) crushed pineapple, packed in fruit juice, undrained
1 teaspoon coconut extract
1 Tablespoon + 1 teaspoon flaked coconut (I omitted this due to family dislikes)

Preheat oven 10 400 degrees. Spray 8 wells of a 12 hole muffin pan with butter
flavored cooking spray or line with paper liners. In a large bowl, combine flour,
Splenda, wlanuts, baking powder, baking soda and apple pie spice. In a small bowl,
combine applesauce, egg, undrained pineapple and coconut extract. Add
applesauce mixture to flour mixture. Mix just until combined. Fill prepared muffin
wells 3/4 full. Sprinkle 1/2 teaspoon coconut over top of each.
Bake for 15-20 minutes or until a toothpick inserted in center comes out clean.
Place muffin pan on wire rack and let set for 5 minutes. Remove muffins from pan
and continue cooking on wire rack.

HE: 1 Bread, 1/3 Fruit, 1/4 Protein, 1/4 Fat, 12 Opt Calories

147 Calories, 3g fat, 4g protein, 26g Carb, 151 mg sodium, 49 mg calcium, 1 g fiber

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

From Fresh from the Hearth cookbook

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Delicious Blueberry Lemon Muffins

1 1/2 cups Bisquick Reduced Fat Baking Mix
1 (4-serving) Package Jell-o sugar-free lemon gelatin
3/4 cup Yoplait plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup water
1 tablespoon + 1 teaspoon pourable Sugar Twin. (I used Splenda)
1 1/2 cups fresh blueberries

Preheat oven to 375 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. (I used the foil liners and peel off very clean)
In a large bowl, combine baking mix and dry gelatin. In a small bowl, combine yogurt, dry milk powder and water. Add yogurt mixture to baking mix mixture. Mix gently just to combine. Stir in blueberries. Evenly spoon mixture into prepared muffin wells. Sprinkle 1/2 teaspoon Splenda or Sugar Twin overtop of each. 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 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 8 - Each serving equals:
HE: 1 Br, 1/4 SM, 1/4 Fr, 6 OC
126 Calories, 2 gmFa, 4 gm Pr, 23 gm Ca, 322 mg So, 97 mg Cl, l gm Fi
Diabetic: 1 1/2 St/Ca
Hint: Fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

From 7/1998 newsletter

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Bump

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Easy Bruschetta serves 8
From: Cancer Recovery cookbok

1 (11 oz) can Pillsbury Crusty French Loaf
1 1/2 cups (6 oz) shredded Kraft red/fat mozzarella cheese
1 tabl. dried basil
1 tsp. dried minced garlic
2 tsp. dried parsley flakes
1/8 tsp. black pepper
2 cups peeled and diced fresh tomatoes

Preheat oven to 375 degrees. Spray an 11 x 16 jelly roll pan with olive oil flavored cooking spray. Unroll French loaf and pat dough into prepared pan and up sides of pan to form a rim. Lightly spray top with olive oil flavored cooking spray. Bake for 5 min. Meanwhile in a large bowl, combine mozzarella cheese, basil, garlic, parsley flakes and black pepper. Add tomatoes. Toss gently to combine. Evenly sprinkle tomato mixure over partially baked crush. Continue baking for 8 - 10 min. or until cheese melts. Cut into 8 pieces. Serve warm.

Each serving equals:
HE: 1 proten, 2/3 bread, 1/2 veg

165 calories, 5g fat, 10g protein, 20g carbo, 389mg sodium, 152mg calcium, 0 fiber

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


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Mediterranean Yeast Bread
Cooking Healthy with Splenda, pg 281
Freezes well

Have you seen loaves of gourmet bread studded with olives and wondered what they taste like? I decided to stir up a version that provided less sodium per slice than those recipes. I think combining olives with Parmesan cheese makes this a winner!
Serves 12

1/2 cup fat-free milk
1/2 cup water
1 egg or equivalent in egg substitute
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 1/2 teaspoons table salt
3 cups bread flour
1/4 cup grated reduced-fat Parmesan cheese
2 tablespoons Splenda Granular
1 1/2 teaspoons active dry yeast
1/2 cup chopped ripe olives

In a bread-machine container, combine milk, water, egg, olive oil, Italian seasoning, and salt. Add Flour, Parmesan cheese, and Splenda. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for 1 1/2 pound loaf. Add olives 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.

Each serving equals:
HE: 1 1/2 bread, 1/2 fat, 15 optional calories

134 calories, 2 gm fat, 5 gm protein, 24 gm carbohydrate, 369 mg sodium, 30 mg calcium, 1 gm fiber

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



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Pumpkin Chocolate Chip Muffins
Make a Joyful Table Cookbook, page 290
Serves 12.

Here's another terrific use for canned pumpkin, that often-forgotten veggie sitting patiently in the pantry, just waiting for you to make it a star! You'll be delighted at how the tiny chocolate chips melt beautifully and deliver an astonishing amount of yumminess.

2 1/4 cups all-purpose flour
1 (4 serving size) package Jell-o sugar-free instant vanilla pudding mix
1/4 cup Brown Sugar Twin
2 tablespoons pourable Sugar Twin
2/3 cup Carnation nonfat dry milk powder
1 tablespoon pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup (1 ounce) mini chocolate chips
1/4 cup (1 ounce) chopped walnuts
2 cups (one 15-ounce can) pumpkin
1 egg or equivalent in egg substitute
3/4 cup Yoplait plain fat-free yogurt
1 tablespoon vegetable oil -- plus 1 teaspoon vegetable oil

Preheat oven to 350º F. 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, dry milk powder, pumpkin pie spice, baking powder, and baking soda. Stir in chocolate chips and walnuts. In a small bowl, combine pumpkin, egg, and yogurt, and the vegetable oil. Mix gently to combine. Add pumpkin mixture to flour mixture. Mix just until combined. Evenly divide batter among prepared muffin wells. Bake for 25 to 35 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serving size (1 muffin)
Each serving equals:
HE: 1 Bread, 1/2 Fat, 1/3 Vegetable, 1/4 Skim Milk, 1/4 Slider, 4 Opt. Cal.

172 Cal, 4g Fat, 6g Pro, 28g Carb, 243mg Sod, 116mg Calc, 2g Fib

Diabetic Exchanges: 2 Starch/Carbohydrate

WW: 3 Points per serving



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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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1/31/11 8:42 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


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1/31/11 1:07 P

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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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1/31/11 12:38 P

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Pumpkin Bread Recipe
When you make this pumpkin bread recipe, your house will smell delicious. It's the combination of spices -- cinnamon, nutmeg, cloves and mace. Serve this pumpkin bread for breakfast, tea, an afternoon snack or dessert. It's also great slathered with cream cheese for lunch.
Prep Time: 15 minutes
Cook Time: 1 hour
Ingredients:
1-1/2 cups all-purpose flour
1-1/4 tsp. baking soda
1 tsp. salt
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
1/4 tsp. mace ( just use 2 tsp. pumpkin pie spice for all of the spices)
1 cup canned pumpkin puree (not pumpkin pie mix)
1 cup granulated sugar
1/2 cup brown sugar
1/2 cup low-fat non-fat buttermilk
2 large eggs
1/4 cup canola oil
1/4 cup chopped walnuts (optional)
Preparation:
Preheat oven to 350 degrees F. Spray a loaf pan with cooking spray.

In a medium bowl, whisk together flour, baking soda, salt and spices. Set aside.

In a large bowl, beat pumpkin puree, sugar, brown sugar, buttermilk, eggs and oil together until smooth.

Stir in flour mixture until just combined. Do not over mix.

Fold in nuts, if using.

Bake 50-60 minutes until a knife inserted in the center comes out clean. Invert and cool.



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12/27/10 12:53 P

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Chocolate Zucchini Bread

1 1/2 cups all-purpose flour
1/4 cup unsweetened cocoa
1/2 teaspoon ground cinnamon
2 teaspoons baking powder
1/4 teaspoon baking soda
3/4 cup pourable Sugar Twin (I used Splenda)
1 cup shredded unpeeled zucchini
1/4 cup (1 ounce) chopped walnuts
1/2 cup unsweetened applesauce
2 teaspoons vegetable oil
1 egg or equivalent in egg substitute
1 teaspoon 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 or 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


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12/20/10 1:38 P

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Maple Cornbread Muffins

1 cup (6oz) yellow cornmeal
6 Tbsp all-purpose flour
1/4 cup Sugar Twin or Sprinkle Sweet
1 tsp baking powder
1/2 tsp baking soda
1/4 cup ( 1 oz) chopped walnuts
2/3 cup Carnation Non-Fat Dry Milk Powder
1/2 cup water
1 egg or equivalent in egg substitute
1/2 cup Cary's Sugar Free Maple Syrup

Preheat oven to 424 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 cornmeal, flour, sugar substitute, baking powder,baking soda, and walnuts. In a small bowl combine, dry milk powder and water. Add egg and maple syrup. Mix well to combine. Stir milk mixture into cornmeal mixture. Spoon batter evenly into prepared muffin wells. Bake for 10 to 14 minutes or until 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 wells with water. It protects the muffin tin and
ensures even baking.

HE: 1 1/4 Bread 1/4 Fat 1/4 Protein 1/4 Skim Milk 13 Optional Calories

143 Calories 3 gm Fat 5 gm protein 24 mg Carbohydrate 213 mg Sodium
11 mg Calcium 2 gm Fiber

Diabetic: 1 1/2 Starch 1/2 Fat


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12/14/10 12:56 P

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Pumpkin Chocolate Chip Muffins
Make a Joyful Table Cookbook, page 290
Serves 12.

Here's another terrific use for canned pumpkin, that often-forgotten veggie sitting patiently in the pantry, just waiting for you to make it a star! You'll be delighted at how the tiny chocolate chips melt beautifully and deliver an astonishing amount of yumminess.

2 1/4 cups all-purpose flour
1 (4 serving size) package Jell-o sugar-free instant vanilla pudding mix
1/4 cup Brown Sugar Twin
2 tablespoons pourable Sugar Twin
2/3 cup Carnation nonfat dry milk powder
1 tablespoon pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup (1 ounce) mini chocolate chips
1/4 cup (1 ounce) chopped walnuts
2 cups (one 15-ounce can) pumpkin
1 egg or equivalent in egg substitute
3/4 cup Yoplait plain fat-free yogurt
1 tablespoon vegetable oil -- plus 1 teaspoon vegetable oil

Preheat oven to 350º F. 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, dry milk powder, pumpkin pie spice, baking powder, and baking soda. Stir in chocolate chips and walnuts. In a small bowl, combine pumpkin, egg, and yogurt, and the vegetable oil. Mix gently to combine. Add pumpkin mixture to flour mixture. Mix just until combined. Evenly divide batter among prepared muffin wells. Bake for 25 to 35 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serving size (1 muffin)
Each serving equals:
HE: 1 Bread, 1/2 Fat, 1/3 Vegetable, 1/4 Skim Milk, 1/4 Slider, 4 Opt. Cal.

172 Cal, 4g Fat, 6g Pro, 28g Carb, 243mg Sod, 116mg Calc, 2g Fib

Diabetic Exchanges: 2 Starch/Carbohydrate

WW: 3 Points per serving



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12/8/10 3:51 P

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Three-Way Apple Raisin Bread
Make A Joyful Table p.291
freezer friendly

If you enjoy baking for the holidays and giving your breads and cookies as gifts, I hope you'll give this wonderful apple bread a try. The scent of apples and spice fulling your kitchen creates such a happy atmossphere, you'll probably end up making more than you can possibly give away! Lucky for you, this bread freezes will and tastes even better the next day.

1 1/2 cups all-purpose flour
1 (4-serving) package jello sugar-free instand cvanilla pudding mix
1/4 cup Brown Sugar Twin
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon apple pie spice
1/4 cup raisins
1 cup (2small) cored, peeled, and finely chopped cooking apples
3/4 cup unsweetened apple juice
1/4 cup unsweetened applesauce
1 egg or equivalent in egg substitute
1 teaspoon vanilla extract

Preaheat oven to 325. Spray a 9-by-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 apple pie spice. Stir in apples and raisins. In a small bowl, combine apple juice, applsauce, egg and vanilla extract. Add liquid mixture to dry mixture. Mix gently just to combine. Spoon battter into prepared loaf pan, Bake for 50 to 60 minuites 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 and contine cooling on a wire rack. Cut into 8 thick or 16 thin slices.


Serves 8 (1 thick oe 2 thin slices) - each serving equals:
HE: 1 Br, 34 Fr, 1/4 Sl, 3 OC
________________________________________
_______
141 cal, 1g Fa, 3g Pr, 30g Carb, 253mg So, 12mg Ca, 1g Fi
________________________________________
_______
Diabetic: 1 starch, 1 fruit


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12/6/10 6:13 P

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Pumpkin Chocolate Chip Muffins
Make a Joyful Table Cookbook, page 290
Serves 12.

Here's another terrific use for canned pumpkin, that often-forgotten veggie sitting patiently in the pantry, just waiting for you to make it a star! You'll be delighted at how the tiny chocolate chips melt beautifully and deliver an astonishing amount of yumminess.

2 1/4 cups all-purpose flour
1 (4 serving size) package Jell-o sugar-free instant vanilla pudding mix
1/4 cup Brown Sugar Twin
2 tablespoons pourable Sugar Twin
2/3 cup Carnation nonfat dry milk powder
1 tablespoon pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup (1 ounce) mini chocolate chips
1/4 cup (1 ounce) chopped walnuts
2 cups (one 15-ounce can) pumpkin
1 egg or equivalent in egg substitute
3/4 cup Yoplait plain fat-free yogurt
1 tablespoon vegetable oil -- plus 1 teaspoon vegetable oil

Preheat oven to 350º F. 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, dry milk powder, pumpkin pie spice, baking powder, and baking soda. Stir in chocolate chips and walnuts. In a small bowl, combine pumpkin, egg, and yogurt, and the vegetable oil. Mix gently to combine. Add pumpkin mixture to flour mixture. Mix just until combined. Evenly divide batter among prepared muffin wells. Bake for 25 to 35 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serving size (1 muffin)
Each serving equals:
HE: 1 Bread, 1/2 Fat, 1/3 Vegetable, 1/4 Skim Milk, 1/4 Slider, 4 Opt. Cal.

172 Cal, 4g Fat, 6g Pro, 28g Carb, 243mg Sod, 116mg Calc, 2g Fib

Diabetic Exchanges: 2 Starch/Carbohydrate

WW: 3 Points per serving


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12/3/10 4:05 P

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Apricot Oatmeal Bread
Heart Smart Healthy Exchanges p.272
Freezer Friendly

Quick tea breads are a healthy baker's secret weapon because they're easy to stir up, they freeze beautifully, and they just brim with that homemade look and taste. The dried apricots are a surprising but truly delightful treat, and the oats give it a wonderfully hearty texture.

1 1/2 cups Bisquick Reduced-Fat Baking Mix
3/4 cup (2 1/4 ounces) quick oats
2/3 cup Carnation Nonfat Dry Milk Powder
1 teaspoon baking powder
3 tablespoons Sugar Twin or Sprinkle Sweet
3/4 cup (3 ounces) chopped dried apricots
1/4 cup (1 ounce) chopped walnuts
1 1/4 cups water
1 egg, beaten, or equivalent in egg substitute

Preheat oven to 350 degrees. Spray an 9-by-5-inch baking dish with butter-flavored cooking spray. In a large bowl, combine baking mix, oats, dry milk powder, baking powder, sugar substitute, apricots, and walnuts. Add water and egg. Blend only to mix. Pour batter into prepared loaf pan. Bake for 40 to 45 minutes or until toothpick inserted near center comes out clean. Place pan on a wire rack and let set for 5 minutes. Remove from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

Serves 8 (1 thick or 2 thin slices) - each serving equals:

HE: 1/2 Fr, 1 1/2 Br, 1/2 Ft, 1/4 Sm, 1/4 Pr, 2 OC
________________________________________
______________________
197 cal, 5g Fa, 6g Pr, 32g carb, 363mg So, 137mg Ca, 2g Fi
________________________________________
______________________
Diabetic: 1 1/2 Starch, 1/2 Fruit, 1/2 Fat OR 2 Starch /Carbohydrate, 1/2 Fat


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11/28/10 2:56 P

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Cheesy Garlic Biscuits

3/4 cup bisquick reduced fat
1/3 cup carnation dry milk powder
2 tablespoon pourable sugar twin or splenda
1/4 tsp dried garlic (minced)
1/4 cup grated kraft reduced fat cheese (3/4 ounce)(american flavor)
2 tablespoon kraft FF mayo
1/4 cup water

preheat oven to 415 degrees. spray a baking sheet with butter flavor
cooking spray. in meduim bowl, combine baking mix, dry milk powder,
and sugar twin. stir in garlic and cheese. add mayo and water. mix
well to combine. drop by tablespoon on prepared baking pan to form 4
biscuits. bake 8 to 12 minutes or until golden brown. remove from oven.
Lightly spray tops with butter flavor cooking spray. place sheet on
wire rack for 5 minutes. serve warm

HE: 1 bread, 1/4 skim milk, 1/4 protein, 8 optional calories,
122 calories, 2 gm fat, 5 gm protein, 21 gm carb, 441 mg sodium,
118 mg calcium and 0 fiber

Diabetic, 1 1/2 starch/carb


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11/20/10 4:59 P

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Blueberry Yogurt Muffins
Healthy Exchanges Cookbook p.227

Freezer Friendly

The blueberries shine in this easy muffin recipe. Fresh berries work best when you can get them, but frozen will do the trick out of season.
Serves 8

1 1/2 cups flour
1 tablespoon Sprinkle Sweet or Sugar Twin
2 tablespoons Brown Sugar Twin
1 teaspoon baking powder
1/2 teaspoon baking soda
3/4 cup plain fat-free yogurt
1 egg, slightly beaten, or equivalent in egg substitute
2 tablespoons + 2 teaspoons vegetable oil
1 1/2 cups fresh or frozen blueberries, thawed and drained

Preheat oven to 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 to 25 minutes or until muffins test done.

Hint: Fill unusued muffin wells with water. It 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, 4 gm Fa, 5 gm Pr, 24 gm Ca, 117 mg So, 2 Fi
DIABETIC: 1 St, 1 Fa, 1 1/2 Fr



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11/19/10 10:46 P

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Coffee's On! Apple Bread

1½c all-purpose flour
1(4-serving)pkg JELLO sugar-free instant vanilla pudding mix
½c pourable Sugar Twin
1tsp baking powder
½tsp baking soda
1tsp apple pie spice
1½c(3 sm)cored, unpeeled, & finely chopped cooking apples
½c raisins
¼c(1oz)chopped walnuts
½c unsweetened applesauce
1 egg or equivalent in egg substitute
2/3c cold coffee
1tsp vanilla extract

Preheat oven to 375º. Spray a 9x5" loaf pan with butter-flavored cooking spray. In a lg bowl, combine flour, dry pudding mix, Sugar Twin, baking powder, baking soda & apple pie spice. Add apples, raisins, & walnuts. Mix well to combine. In a sm bowl, combine applesauce, egg, coffee, & vanilla. Add applesauce mixture to flour mixture. Mix well to combine. Evenly spread batter into prepared loaf pan. Bake for 1hr or until a tootohpick inserted in center comes out clean. Place loaf pan on a wire rack & let set for 5 min. Remove bread from pan & continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

Each serving equals:
HE: 1 Bread 1 Fruit ¼Protein ¼Fat 18Optional Calories
179 Calories 3gm Fat 4gm Protein 34gm Carbohydrate 315mg Sodium 50mg Calcium 2gm Fiber
DIABETIC:1 Starch 1Fruit ½Fat



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11/19/10 5:14 P

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Cinnamon Bran Muffins

2 cups Kelloggs All Bran Cereal
1 1/2 cups f/f milk

Mix the cereal and milk to soak for about 5 - 15 min.

In a mixing bowl:

1 1/4 cup flour
4 tsp. baking powder
2 tabl. sugar (1 tabl. sugar and 1 tabl. Splenda)
1 1/2 tsp. cinnamon
1/4 cup raisins (I like golden raisins)

In a cup mix:

2 egg whites or 1/4 cup Eggbeaters
1/3 cup apple butter. (I like Musselmann's)
Mix and add to cereal/milk mixture.

Add the wet mixture to the dry. Stir until combined. If it seems a little dry add a little more milk.

Divide into 12 muffin cups that have been sprayed with cooking spray. Bake 350 degrees 20 - 25 min.

I use a med. size muffin pan that the cups each hold 1/3 cup of water.

The original recipe called for Extra Fiber All Bran that I can not find any more, and 1/4 cup sugar. The regular All Bran has sugar in it so I have cut the sugar in half. Also now that I'm using the regular All Bran I find, many times I have to add a little more milk.

I wrap the muffins by 2 in plastic wrap and keep them in the refrig. in a zip lock bag. To eat: unwrap, put them on a plate and heat in the microwave oven for 1 min. 20 second on HALF power (medium) And enjoy. They freeze well too. If you use a convection oven, as I do in my motor home I cut the baking time by 5 min.

2 muffins = 3 pts


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