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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:19 P

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CHICKEN AND PEAS NORMANDY SKILLET

16 ounces skinned and boned uncooked chicken breast,
cut into 36 pieces
1/2 cup chopped green onion
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1/4 cup Land O Lakes no-fat sour cream
2 cups frozen peas, thawed

In a large skillet sprayed with butter-flavored cooking spray, saute chicken pieces and onion for 6 to 8 minutes or until chicken is browned. Add chicken soup, sour cream, and garlic. Mix well to combine. Stir in peas. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Serves 4 (3/4 cup) - Each serving equals:

HE: 3 Pr, 1 Br, 1/4 Ve, 1/2 Sl, 5 OC
232 Calories, 4g Fa, 28g Pr, 21g Ca, 452mg So, 47mg Cl, 4g Fi
DIABETIC: 3 Mt, 1 1/2 St/Ca



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:19 P

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CHOCOLATE BURIED TREASURE TREATS

1/2 cup (4-ounces) Philadelphia fat-free cream cheese
1/2 cup Cool Whip Free
2 tablespoons granular Splenda
1 teaspoon vanilla extract
1 cup (1 medium) sliced bananas
2 tablespoons (½ ounce) chopped pecans
2 tablespoons mini chocolate chips
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water

In a large bowl, stir cream cheese with a sturdy spoon until fluffy. Add Cool Whip Free, Splenda, and vanilla extract. Evenly spoon mixture into 4 dessert dishes. Layer sliced bananas over cream cheese mixture. Sprinkle pecans and chocolate chips over top. In a medium bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Spoon mixture evenly into dessert dishes. Refrigerate for 30 minutes.

Serves 4 - Each serving equals:

HE: 1/2 SM, 1/2 Pr, 1/2 Fr, 1/2 Fa, 3/4 Sl, 6 OC
175 Calories, 3g Fa, 9g Pr, 28g Ca, 434mg So, 239mg Cl, 2g Fi
DIABETIC: 1 St/Ca, 1/2 SM, 1/2 Mt, 1/2 Fr, 1/2 Fa



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:18 P

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ALMOST TOO EASY LETTUCE SALAD

3 cups shredded lettuce
3/4 cup chopped unpeeled cucumber
1/2 cup chopped fresh mushrooms
1/4 cup chopped red onion
1/4 cup Kraft Fat Free Thousand Island Dressing
2 tablespoons Land O Lakes no-fat sour cream
2 teaspoons sweet pickle relish

In a large bowl, combine lettuce, cucumber, mushrooms, and red onion. In a small bowl, combine Thousand Island dressing, sour cream, and pickle relish. Add dressing mixture to lettuce mixture. Toss gently to combine. Serve at once.

Serves 4 (1 cup) - Each serving equals:

HE: 1 1/2 Ve, 15 OC
44 Calories, 0g Fa, 1g Pr, 10g Ca, 187mg So, 26mg Cl, 2g Fi
DIABETIC: 1 1/2 Ve



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:15 P

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ANNIVERSARY CHOCOLATE CREAM PIE

2 (4-serving) pkgs JELL-O sugar-free instant chocolate pudding mix*
1 1/3 cups Carnation Nonfat Dry Milk Powder*
2 1/3 cups water*
1 (6-ounce) Keebler chocolate pie crust
1 1/4 cups Cool Whip Free*
1 teaspoon coconut extract
1 tablespoon mini chocolate chips
1 tablespoon (1/4 ounce) chopped walnuts
2 tablespoons flaked coconut

In a large bowl, combine 1 package dry pudding mix, 2/3 cup dry milk powder, and 1 1/3 cups water. Mix well using a wire whisk. Pour mixture into pie crust. Refrigerate while preparing next layer. In same bowl, combine remaining 1 package dry pudding mix, remaining 2/3 cup dry milk powder, and remaining 1 cup water. Mix well using same wire whisk. Blend in 1/4 cup Cool Whip Free. Evenly spread mixture over set layer. Refrigerate while preparing topping. In a small bowl, combine remaining 1 cup Cool Whip Free and coconut extract. Evenly spread topping mixture over set second layer. Sprinkle chocolate chips, walnuts, and coconut evenly over top. Refrigerate for at least 30 minutes. Divide into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Br, 1/2 SM, 1/2 Fa, 1/2 Sl, 19 OC
206 Calories, 6g Fa, 6g Pr, 32g Ca, 502mg So, 153mg Cl, 1g Fi
DIABETIC: 1 1/2 St/Ca, 1 Fa, 1/2 SM

Edited by: MAGNOLIAHONEY at: 10/8/2007 (12:16)

 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:14 P

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GRANDMA'S MEATLOAF DELUXE

16 ounces extra-lean ground turkey or beef
15 Ritz Reduced Fat Crackers, made into crumbs
3/4 cup chopped onion
3/4 cup shredded carrots
1/8 teaspoon black pepper
1 (10 3/4-ounce) can Healthy Request Tomato Soup*
1 teaspoon prepared mustard
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine meat, cracker crumbs, onion, carrots, black pepper, and 1/3 cup tomato soup. Mix well to combine. Pat mixture into prepared loaf pan. Bake for 30 minutes. In a small bowl, combine remaining tomato soup, mustard and parsley flakes. Evenly spread mixture over partially baked meatloaf. Continue baking for 30 minutes. Place loaf pan on a wire rack and let set for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1/2 Br, 1/2 Ve, 1/4 Sl, 10 OC
178 Calories, 6g Fa, 16g Pr, 15g Ca, 300mg So, 15mg Cl, 1g Fi
DIABETIC: 2 Mt, 1 St/Ca, 1/2 Ve

Edited by: MAGNOLIAHONEY at: 10/8/2007 (12:17)

 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:13 P

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CELEBRATION PUNCH

2 cups unsweetened orange juice
2 cups Diet Mountain Dew
2 cups water
1 tub Crystal Light Lemonade Mix
1 medium orange, cut into 6 slices
6 maraschino cherries

In a large pitcher, combine orange juice, Diet Mountain Dew, and water. Add dry Crystal Light lemonade mix. Mix well to combine. Fill 6 tall glasses half full with ice. Evenly pour 1 cup punch mixture into each. Garnish each glass rim with an orange slice and a maraschino cherry. Serve at once.

Serves 6 - Each serving equals:

HE: 2/3 Fr, 1/4 Sl
64 Calories, 0g Fa, 1g Pr, 15g Ca, 9mg So, 16mg Cl, 1g Fi
DIABETIC: 1 Fr



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:12 P

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“EAT YOUR VEGGIES” HASH BROWN BAKE

2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1/3 cup Land O Lakes no-fat sour cream
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
4 1/2 cups (15 ounces) shredded loose-packed frozen potatoes
1/2 cup chopped onion
1 cup shredded carrots
1 cup frozen cut green beans, thawed
1(2.5-ounce) jar sliced mushrooms, drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine dry milk powder and water. Fold in sour cream, parsley flakes, and black pepper. Add potatoes. Mix well to combine. Stir in onion, carrots, green beans, and mushrooms. Evenly spread mixture into prepared baking dish. Bake for 45 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 10 minutes or until cheese melts. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 1 Ve, 1/2 Br, 1/2 Pr, 1/3 SM, 13 OC
168 Calories, 4g Fa, 10g Pr, 23g Ca, 211mg So, 213mg Cl, 3g Fi
DIABETIC: 1 Ve, 1 St, 1/2 Mt



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:11 P

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HEARTLAND SLAW

1/3 cup Kraft fat-free mayonnaise
2 tablespoons Land O Lakes no-fat sour cream
2 tablespoons white distilled vinegar
1/4 cup granular Splenda
2 teaspoons dried parsley flakes
4 1/2 cups purchased coleslaw mix
1/2 cup finely chopped celery
1/4 cup finely chopped onion

In a large bowl, combine mayonnaise, sour cream, vinegar, Splenda, and parsley flakes. Add coleslaw mix, celery, and onion. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 6 (full 3/4 cup) - Each serving equals:

HE: 1 Ve, 18 OC
36 Calories, 0g Fa, 1g Pr, 8g Ca, 214mg So, 47mg Cl, 2g Fi
DIABETIC: 1 Ve

HINT: 3 3/4 cups shredded cabbage and 3/4 cup shredded carrots may be used in place of purchased coleslaw mix.



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:10 P

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This one is for my son Tommy. He loves pot pies and especially loves it when there’s a little “fire” in the pot! I stopped at MILD - but you can go as hot as you want.

TOM’S GRANDE POT PIE

16 ounces extra-lean ground turkey or beef
1/2 cup chopped onion
1 cup chunky salsa
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/4 cup Kraft Fat Free Catalina Dressing
1/2 cup + 1 tablespoon (2 1/4 ounces) shredded Kraft
reduced-fat Cheddar cheese
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits

Preheat oven to 400 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in salsa, tomato soup and Catalina dressing. Add Cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through and Cheddar cheese melts, stirring occasionally. Spoon hot mixture into prepared baking dish. Separate biscuits and cut each into 3 pieces. Evenly sprinkle biscuit pieces over meat mixture. Lightly spray tops of biscuit pieces with butterflavored cooking spray. Bake for 10 to 15 minutes or until biscuit pieces are golden brown. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 1/2 Pr, 1 1/4 Br, 1/2 Ve, 1/2 Sl, 6 OC
257 Calories, 5g Fa, 24g Pr, 29g Ca, 841mg So, 119mg Cl, 2g Fi
DIABETIC: 2 1/2 Mt, 1 1/2 St/Ca, 1/2 Ve



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:08 P

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If this doesn’t get you help with the dishes, nothing will!

MOMMA’S CHICKEN AND DUMPLINGS

1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
1 (10 3/4-ounce) can Healthy Request Cream of Chicken Soup
1/4 cup frozen peas, thawed
1 cup frozen carrots, thawed
1 (2.5-ounce) jar sliced mushrooms, drained
2 full cups (12 ounces) diced cooked chicken breast
1 teaspoon dried parsley flakes
1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
1/3 cup fat-free milk
1 tablespoon water
Paprika

In a large skillet, combine evaporated milk, chicken soup, peas, carrots, mushrooms, and chicken. Stir in parsley flakes. Bring mixture to a boil, stirring often. In a medium bowl, combine baking mix, milk, and water. Drop dough by spoonfuls onto chicken mixture to form 6 dumplings. Lightly sprinkle dumpling tops with paprika. Lower heat and simmer for 10 minutes. Cover and continue simmering for another 10 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1 Br, 1/2 SM, 1/2 Ve, 1/2 Sl, 2 OC
280 Calories, 4g Fa, 28g Pr, 33g Ca, 604mg So, 222mg Cl, 2g Fi
DIABETIC: 2 Mt, 1 1/2 St/Ca, 1/2 SM, 1/2 Ve



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:07 P

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This is wonderful with just about any entree. In fact, if you wanted to make a “complete meal in a dish”, simply dice up 1 ½ cups extra-lean ham and layer it right along with the potatoes.

EASY SCALLOPED POTATOES

4 cups (20 ounces) thinly sliced cooked potatoes
1 cup finely chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup fat-free milk
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
Dash paprika

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Layer half of potatoes and onion in prepared baking dish. In a medium bowl, combine mushroom soup, milk, parsley flakes, and black pepper. Spread half of soup mixture over onion. Repeat all layers. Lightly sprinkle top with paprika. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - Each serving equals:

HE: 1 Br, 1/2 Ve, 1/2 Sl, 12 OC
182 Calories, 2g Fa, 5g Pr, 36g Ca, 317mg So, 112mg Cl, 3g Fi
DIABETIC: 1 1/2 St, 1/2 Ve



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:05 P

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These carrots and onions are almost as good as my son James’ are when he prepares his famous Pot Roast, and that’s saying a lot!!!

HOME STYLE CARROTS AND ONIONS

1 cup coarsely chopped onion
3 cups fresh baby carrots
1 (14 ½-ounce) can Swanson Beef Broth
2 teaspoons dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Stir in carrots, beef broth, and parsley flakes. Bring mixture to a boil. Lower heat and simmer for 45 minutes or until carrots are tender and most of liquid is absorbed, stirring occasionally.

Serves 4 (3/4 cup) - Each serving equals:

HE: 2 Ve, 8 OC
60 Calories, 0g Fa, 2g Pr, 13g Ca, 374mg So, 35mg Cl, 4g Fi
DIABETIC: 2 Ve



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:04 P

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Have these ready the next time someone cries, “what’s to eat?”

EASY FRUIT BARS

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

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

Serves 8 (2 each) - Each serving equals:

HE: 1 Br, 1 Fr, 1 Fa, 1/4 Sl, 9 OC
178 Calories, 6g Fa, 3g Pr, 28g Ca, 47mg So, 6mg Cl, 1g Fi
DIABETIC: 1 St, 1 Fr, 1 Fa



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:03 P

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Turn the lights out and bring on the candles when you serve this special salad - you never know what might “catch fire” before the salad plates are cleared away!!!

SPECIAL SPINACH SALAD

2 cups torn fresh spinach
1/2 cup chopped fresh mushrooms
2 tablespoons (½ ounce) slivered almonds
1/4 cup Kraft Light Done Right Raspberry Vinaigrette Dressing

In a large bowl, combine spinach, mushrooms, and almonds. Add Raspberry Vinaigrette dressing. Mix well to combine. Serve at once.

Serves 2 (1 cup) - Each serving equals:

HE: 1 1/2 Ve, 1/2 Fa, 1/4 Pr, 3/4 Sl
128 Calories, 8g Fa, 3g Pr, 11g Ca, 481mg So, 79mg Cl, 3g Fi
DIABETIC: 1 1/2 Ve, 1 Fa, 1/2 St/Ca



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:02 P

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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



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:01 P

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A really easy way to enjoy “restaurant” style eggs at home!

SCRAMBLED EGGS CREOLE

½ cup chopped green bell pepper
½ cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/4 cup water
1 teaspoon white distilled vinegar
6 eggs or equivalent in egg substitute
2 tablespoons fat-free milk
1 teaspoon dried parsley flakes

In a medium saucepan sprayed with butter-flavored cooking spray, saute green pepper and onion for 5 minutes. Stir in tomato soup, water, and vinegar. Lower heat and simmer while preparing scrambled eggs, stirring occasionally. Meanwhile, in a medium bowl, combine eggs, milk, and parsley flakes. Mix with a fork until fluffy. Pour egg mixture into a large skillet sprayed with butter-flavored cooking spray, and cook for 6 to 8 minutes or until eggs are set, scrambling often with a fork. For each serving, place about ½ cup egg mixture on a plate and spoon a full 1/3 cup sauce mixture over top.

Serves 4 - Each serving equals:

HE: 1 1/2 Pr, 1/2 Ve, 1/2 Sl, 18 OC
176 Calories, 8g Fa, 11g Pr, 15g Ca, 382mg So, 52mg Cl, 1g Fi
DIABETIC: 1 1/2 Mt, 1 St/Ca



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 12:00 P

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

LAYERED CHERRY RICE DESSERT

1 (4-serving) pkg JELL-O sugar-free cherry gelatin
1 (4-serving) pkg JELL-O sugar-free vanilla cook-and-serve
pudding mix
1 (16-ounce) can tart red cherries, packed in water, drained
and 1/2 cup liquid reserved
1 3/4 cups water*
1 (8-ounce) pkg Philadelphia fat-free cream cheeseš
3 cups cold cooked rice
1/4 cup (1 ounce) chopped pecans
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 teaspoon coconut extract
3/4 cup Dannon plain fat-free yogurt
1 1/2 cups Cool Whip Free*
1/4 cup flaked coconut

Spray a 9-by-13-inch cake pan with butter-flavored cooking spray. In a medium saucepan, combine dry gelatin, dry cook-and-serve pudding, reserved cherry liquid, and 3/4 cup water. Stir in cherries. Cook over medium heat until mixture thickens and starts to boil, stirring often, being careful not to crush the cherries. Place saucepan on a wire rack to cool. Meanwhile, in a large bowl, stir 1/3 cup cream cheese with a sturdy spoon until soft. Stir in rice and pecans. Spread mixture into prepared cake pan to form a crust. Refrigerate for 15 minutes. Spoon cooled cherry mixture evenly over chilled rice crust. Refrigerate while preparing next layer. In a large bowl, stir remaining 2/3 cup cream cheese with a sturdy spoon until soft. Add dry instant pudding, dry milk powder, and remaining 1 cup water. Mix well to combine, using a wire whisk. Blend in coconut extract, yogurt, and 1/4 cup Cool Whip Free. Spread pudding mixture evenly over cherry layer. Evenly spread remaining 1 1/4 cups Cool Whip Free over pudding layer. Sprinkle coconut evenly over top. Refrigerate for at least 1 hour. Cut into 12 servings.

Serves 12 - Each serving equals:

HE: 1/2 Br, 1/3 Pr, 1/3 Fr, 1/3 Fa, 1/4 SM, 1/4 Sl, 18 OC
146 Calories, 2g Fa, 7g Pr, 25g Ca, 287mg So, 146mg Cl, 1g Fi
DIABETIC: 1 1/2 St/Ca, 1/2 Fa

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



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:58 A

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A wonderful way to end the meal or the day, for that matter!

CHOCOLATE CHIP-WALNUT CRUMB CAKE

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup granular Splenda
1/2 cup fat-free milk
2 tablespoons Land O Lakes no-fat sour cream
1 egg or equivalent in egg substitute
1 teaspoon vanilla extract
1/4 cup mini chocolate chips
1/2 cup (2 ounces) chopped walnuts

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine baking mix and Splenda. Add milk, sour cream, egg, and vanilla extract. Mix well to combine. Fold in chocolate chips and walnuts. Spread batter into prepared baking dish. Bake for 20 to 25 minutes or until a toothpick inserted near center comes out clean. Place on a wire rack and let set for at least 10 minutes. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Br, 1/2 Fa, 1/3 Pr, 1/4 Sl, 14 OC
188 Calories, 8g Fa, 5g Pr, 24g Ca, 283mg So, 59mg Cl, 1g Fi
DIABETIC: 1 1/2 St, 1 Fa



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:57 A

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Germany is famous for itsf hearty fare - this doesnft disappoint!!

RINDERROULADEN

8 carrot sticks
4 dill pickle spears
4 (4 ounce) lean minute beef steaks
1/2 cup Kraft Fat Free Catalina Dressingš
1/2 cup water
1 cup sliced onion

Place 2 carrot sticks and 1 pickle spear in center of each piece of meat. Wrap meat around vegetables and secure with toothpicks. Pour 1/4 cup Catalina dressing in a large skillet or electric skillet sprayed with butter-flavored cooking spray. Place meat bundles in dressing. Cook over medium heat until bundles are browned on all sides. Add remaining 1/4 cup Catalina dressing, water, and onion. Bring mixture to a boil. Lower heat, cover, and simmer for 10 to 15 minutes or until meat is tender. When serving, evenly spoon sauce and onion over meat bundle.

Serves 4 - Each serving equals:

HE: 3 Pr, 1 Ve, 1/2 Sl, 1 OC
227 Calories, 7g Fa, 25g Pr, 16g Ca, 502mg So, 20mg Cl, 2g Fi
DIABETIC: 3 Mt, 1 Ve, 1/2 St/Ca



 current weight: 185.0 
 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:56 A

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As you pull this out of the microwave, be prepared for everyone to say, “this is the way a house is supposed to smell!”

MEAT LOAF RING

1/2 cup chopped onion
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped celery
1/2 cup reduced-sodium tomato juice
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper
16 ounces extra-lean ground turkey or beef
6 tablespoons (1 ½ ounces) dried fine bread crumbs
1/4 cup reduced-sodium ketchup

In a large bowl, combine onion, green pepper, celery, tomato juice, parsley flakes, and black pepper. Add meat and bread crumbs. Mix well to combine. Pat mixture into a microwavable ring mold. Spread ketchup evenly over top. Microwave on HIGH (100% power) for 8 to 10 minutes, turning dish after 5 minutes. Let set for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 2/3 Ve, 1/3 Br, 10 OC
144 Calories, 4g Fa, 16g Pr, 11g Ca, 156mg So, 29mg Cl, 1g Fi
DIABETIC: 2 Mt, 1/2 Ve, 1/2 St



 current weight: 185.0 
 
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10/8/07 11:55 A

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Yes, sweet potatoes in the stew!!!

CARIBBEAN PORK STEW

1 1/2 cups (8 ounces) sliced raw sweet potatoes
2 cups frozen whole-kernel corn, thawed
2 cups frozen cut green beans, thawed
1/2 cup chopped onion
16 ounces lean pork tenderloin, cut into 36 pieces
1 (16-ounce) can tomatoes, chopped and undrained
1/2 cup water
2 tablespoons granular Splenda
2 teaspoons JO’s Chili Seasoning

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine sweet potatoes, corn, green beans, and onion. Evenly arrange pork pieces over top of vegetables. In a medium bowl, combine undrained tomatoes, water, Splenda, and JO’s Chili Seasoning. Pour mixture evenly over pork. Cover and cook on LOW for 8 hours. Mix well before serving.

Serves 6 (1 1/4 cups) - Each serving equals:

HE: 2 Pr, 1 1/2 Ve, 1 Br, 1 OC
232 Calories, 4g Fa, 21g Pr, 28g Ca, 163mg So, 57mg Cl, 4g Fi
DIABETIC: 2 Mt, 1 St, 1 1/2 Ve

HINT: Substitute any reputable brand for JO’s Chili Seasoning.



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10/8/07 11:54 A

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So creamy and so filling and so good . . .

DELUXE MACARONI AND CHEESE

2 1/2 cups cooked rotini pasta, rinsed and drained
1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
1 cup fat-free cottage cheese
1 cup frozen whole-kernel corn, thawed
2 eggs or equivalent in egg substitute
1(2-ounce) jar chopped pimiento, drained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 cup (4 ounces) shredded Kraft reduced-fat Cheddar cheese
14 small fat-free saltine crackers, made into fine crumbs

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine rotini pasta, evaporated milk, cottage cheese, corn, eggs, pimiento, parsley flakes, black pepper, and 2/3 cup Cheddar cheese. Spoon mixture into prepared baking dish. In a small bowl, combine cracker crumbs and remaining 1/3 cup Cheddar cheese. Evenly sprinkle crumb mixture over top. Lightly spray top with butter-flavored cooking spray. Bake for 35 to 40 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 1 1/2 Br, 1 1/2 Pr, 1/2 SM
273 Calories, 5g Fa, 21g Pr, 36g Ca, 460mg So, 315mg Cl, 2g Fi
DIABETIC: 2 Mt, 1 1/2 St, 1/2 SM

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



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:52 A

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Pat Jinks, Newington, CT, e-mailed a delicious Margarita recipe for us “tee-totalers”. This just might be what you’re looking for to ring in the new year!!!

CITRUS MARGARITA COOLER

1 tub Crystal Light lemonade
1 1/2 cups cold water
1/2 cup unsweetened orange juice
1 tablespoon lime juice
4 cups crushed ice

In a blender container, combine lemonade, water, orange juice, and lime juice. Cover and process on HIGH until drink mix is dissolved. Add ice, cover, and blend until thick and smooth. Serve at once.

Serves 8 (1/2 cup each) - Each serving equals:

HE: 12 OC
12 Calories, 0g Fa, 0g Pr, 3g Ca, 0mg So, 1mg Cl, 0g Fi
DIABETIC: Free Food



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10/8/07 11:51 A

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Andi Waite, Kennewick, WA, and I belong to the same cookbook collecting e-group, and in the course of sharing some personal success by using my recipes, she also shared this wonderful dressing. Thanks, Andi!

ANDI’S DRESSING

1/3 cup Kraft Fat Free Catalina Dressing
1/3 cup Kraft fat-free mayonnaise
1/3 cup Land O Lakes no-fat sour cream
1 cup chunky salsa (mild, medium or hot)

In a medium bowl, combine Catalina dressing, mayonnaise, sour cream, and salsa. Cover and refrigerate until ready to use.

Serves 8 (1/4 cup) - Each serving equals:

HE: 1/4 Sl, 16 OC
36 Calories, 0g Fa, 0g Pr, 9g Ca, 441mg So, 14mg Cl, 0g Fi
DIABETIC: 1/2 St/Ca



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:49 A

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Margaret Gruman, St. Louis, MO, sent me a banana fudge cake recipe to "play with". If you like banana cake and if you like chocolate cake, then I think you will like Margaret's Cake!

MARGARET'S BANANA FUDGE CAKE

1 1/3 cups Carnation Nonfat Dry Milk Powder¡Ú
1 1/2 cups water*
1 teaspoon distilled white vinegar
1 1/2 cups all-purpose flour
1/4 cup unsweetened cocoa
1/2 cup granular Splenda
1 teaspoon baking soda
1/4 cup (1 ounce) chopped pecans*
2/3 cup (2 medium) mashed ripe banana
1 teaspoon vanilla extract
3/4 cup Kraft fat-free mayonnaise
1 (4-serving) pkg JELL-O sugar-free instant banana pudding mix
1/2 cup Cool Whip Free

Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. In a small bowl, combine 2/3 cup dry milk powder, ¨ö cup water, and vinegar. Set aside. In a large bowl, combine flour, cocoa, Splenda, baking soda, and 2 tablespoons chopped pecans. In a medium bowl, combine mashed bananas, vanilla extract, and mayonnaise. Stir in milk mixture. Add banana mixture to flour mixture. Mix well to combine. Pour mixture into prepared cake pan. Bake for 18 to 22 minutes or until a toothpick inserted near center comes out clean. Place cake pan on a wire rack and allow to cool. In a medium bowl, combine dry pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Spread mixture evenly over cooled cake. Sprinkle remaining 2 tablespoons pecans over top. Cut into 12 servings. Refrigerate leftovers.

Serves 12 - Each serving equals:

HE: 2/3 Br, 1/3 SM, 1/3 Fr, 1/3 Fa, 1/4 Sl, 9 OC
138 Calories, 2g Fa, 5g Pr, 25g Ca, 382mg So, 109mg Cl, 2g Fi
DIABETIC: 1 1/2 St/Ca

Edited by: MAGNOLIAHONEY at: 10/8/2007 (11:50)

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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:48 A

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Sarah Wilke, St. Petersburg, FL, sent in a recipe she loves but rarely fixes anymore as it’s too high in fat content. Well, Sarah, let me share that the “lightened up” version is still a winner!

SARAH’S SEVEN LAYER CASSEROLE

1 cup uncooked Minute Rice
1 1/2 cups frozen whole-kernel corn, thawed
1/8 teaspoon black pepper
1 (8-ounce) can Hunt’s Tomato Sauce
1/2 cup water*
3/4 cup finely chopped onion
3/4 cup finely chopped green bell pepper
12 ounces extra-lean ground turkey or beef
1 (8-ounce) can tomatoes, chopped and undrained
1/4 cup Hormel Bacon Bits

Preheat oven to 350 degrees. Spray an 8-by-12-inch baking dish with butter-flavored cooking spray. Layer uncooked instant rice and corn in prepared baking dish. Sprinkle with black pepper. Pour tomato sauce and 1/4 cup water over top. Layer onion, then green pepper. Cover green pepper layer with uncooked ground beef. Pour undrained tomatoes and remaining 1/4 cup water over all. Sprinkle bacon bits over top. Cover baking dish with foil and bake for 1 hour. Uncover and continue baking for 30 minutes longer. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 1 1/2 Pr, 1 1/2 Ve, 1 Br, 17 OC
212 Calories, 4g Fa, 16g Pr, 28g Ca, 459mg So, 29mg Cl, 3g Fi
DIABETIC: 2 Mt, 1 Ve, 1 St



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 11:46 A

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Carla Mendelson, Nashville, TN, wanted an easy meatball recipe that she could have already cooked and frozen. She shared this would help her get supper on the table fast after a hard day of work! Good idea, Carla! After one bite I think you’ll agree, too!

ULTRA QUICK MEATBALLS

16 ounces extra-lean ground turkey or beef
1 cup + 2 tablespoons (4 ½ ounces) dried fine bread crumbs
1/2 cup fat-free milk
1 teaspoon dried parsley flakes
1 teaspoon Worcestershire sauce

In a large bowl, combine meat, bread crumbs, milk, parsley flakes, and Worcestershire sauce. Mix well to combine. Form into 36 (1-inch) meatballs. Place meatballs in a large skillet sprayed with butter-flavored cooking spray. Brown meatballs on all sides. Lower heat and simmer for 6 to 8 minutes, turning occasionally.

Serves 6 (6 each) - Each serving equals:

HE: 2 Pr, 1 Br, 8 OC
181 Calories, 5g Fa, 18g Pr, 16g Ca, 246mg So, 75mg Cl, 0g Fi
DIABETIC: 2 Mt, 1 St



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10/8/07 11:14 A

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There’s something about Blue Cheese that men find irresistible - at least that’s what Mary Stewart wrote when she asked if I could create a beef sandwich for her husband that he could enjoy when watching Monday Night Football!

“MANLY’ BEEF SANDWICHES

2 tablespoons Kraft Fat Free Blue Cheese Dressing
2 tablespoons Kraft fat-free mayonnaise
1 teaspoon prepared horseradish sauce
8 slices reduced-calorie rye bread
1 (6-ounce) pkg Healthy Choice Deli Style sliced roast beef
1 medium tomato, thinly sliced
Lettuce leaves

In a small bowl, combine Blue Cheese dressing, mayonnaise, and horseradish sauce. Evenly spread mixture on 4 slices of bread. Evenly divide roast beef and place on dressing mixture. Cover each with tomato slice and lettuce. Top with remaining bread slices. Refrigerate until ready to serve.

Serves 4 - Each serving equals:

HE: 1 1/2 Pr, 1 Br, 1/4 Ve, 18 OC
166 Calories, 2g Fa, 14g Pr, 23g Ca, 730mg So, 38mg Cl, 1g Fi
DIABETIC: 1 1/2 Mt, 1 1/2 St

HINT: If your store doesn’t have Healthy Choice Deli Style roast beef, go to the deli section and buy cooked roast beef - ask that it be very thinly sliced.



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 9:24 A

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This is kind of like a stew - only better!!!

HEARTY MEAT AND POTATO CASSEROLE

16 ounces extra-lean ground turkey or beef
3/4 cup chopped onion
1 cup chopped celery
1 3/4 cups (one 14 ½-ounce can) stewed tomatoes, coarsely
chopped and undrained
1 teaspoon JO’s Loose Meat Seasoning
1/8 teaspoon black pepper
3 cups (15 ounces) sliced raw potatoes
1 cup sliced carrots

Preheat oven to 350 degrees. Spray an 8-by-12-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and celery. Stir in undrained stewed tomatoes, JO’s Loose Meat Seasoning, and black pepper. Bring mixture to a boil. Layer half of potatoes and carrots in prepared baking dish. Spoon half of the meat mixture over top. Repeat layers. Cover and bake for 50 minutes. Uncover and continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 1 ½ Ve, ½ Br
193 Calories, 5g Fa, 16g Pr, 21g Ca, 224mg So, 45mg Cl, 3g Fi
DIABETIC: 2 Mt, 1 Ve, 1 St

HINT: Substitute any reputable brand for JO’s Loose Meat Seasoning.



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10/8/07 9:24 A

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Calling all celery lovers!!!

HE-MAN MAIN DISH CASSEROLE

8 ounces extra-lean ground turkey or beef
1/2 cup chopped onion
1 1/2 cups finely chopped celery
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1/3 cup fat-free milk
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/8 teaspoon black pepper
2 1/2 cups (12 ounces) diced cooked potatoes

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and celery. Add celery soup, milk, Cheddar cheese, and black pepper. Mix well to combine. Lower heat and simmer for 5 minutes
or until cheese melts, stirring occasionally. Layer potatoes in prepared baking dish. Evenly spoon meat mixture over potatoes. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Serves 4 - Each serving equals:

HE: 2 1/2 Pr, 1 Ve, 3/4 Br, 1/2 Sl, 9 OC
255 Calories, 7g Fa, 20g Pr, 28g Ca, 546mg So, 277mg Cl, 3g Fi
DIABETIC: 2 Mt, 1 1/2 St, 1 Ve



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 9:21 A

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This is really old-fashioned Shepherd’s Pie with a few new twists!!!

SOMETHING DIFFERENT CASSEROLE

8 ounces extra-lean ground turkey or beef
1/2 cup chopped onion
1/8 teaspoon black pepper
1 (16-ounce) can cut green beans, rinsed and drained
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1 1/3 cups water
1 1/3 cups (3 ounces) instant potato flakes
1/4 cup fat-free milk
2 tablespoons sweet pickle relish

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add black pepper, green beans, and tomato soup. Mix well to combine. Lower heat and simmer. Meanwhile, in a medium saucepan, boil water. Remove from heat. Stir in potato flakes and milk. Fluff with a fork. Add sweet pickle relish to potatoes and mix well to blend. Place meat mixture into prepared baking dish. Spread potato mixture evenly over top. Bake for 30 minutes or until bubbly around the edges. Divide into 4 servings.

Serves 4 - Each serving equals:
HE: 1 ½ Pr, 1 1/4 Ve, 1 Br, ½ Sl, 15 OC
237 Calories, 5g Fa, 14g Pr, 34g Ca, 643mg So, 55mg Cl, 5g Fi
DIABETIC: 1 ½ Mt, 1 ½ St, 1 Ve



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 9:20 A

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These are recipes, from the sample Newsletter at www.HealthyExchanges.com

Please do not reply to this thread, if you want to comment about anything in this thread, please start a new thread to do so. This is just going to be stuck to the top of this forum, for a example of what a newsletter is like.

For those of you that are not familiar with the newsletter, I thought this would give you a glance at the kind of recipes in one of them. There is also articles as well, that I just love. But, for this thread I will only be putting in the recipes.

First here's a list of all the recipes found in this Newsletter.

Almost Too Easy Lettuce Salad. . . . . . . . . .12
Andi’s Dressing . . . . . . . . . . . . . . . . . . . . . . . .5
Anniversary Chocolate Cream Pie . . . . . . . 11
Caribbean Pork Stew . . . . . . . . . . . . . . . . . . . 7
Celebration Punch . . . . . . . . . . . . . . . . . . . . .11
Chicken and Peas Normandy Skillet. . . . . 12
Chocolate Buried Treasure Treats . . . . . . .12
Chocolate Chip-Walnut Crumb Cake . . . . . 8
Citrus Margarita Cooler . . . . . . . . . . . . . . . . . 5
Deluxe Macaroni and Cheese . . . . . . . . . . . 7
Easy Fruit Bars . . . . . . . . . . . . . . . . . . . . . . . . .9
Easy Scalloped Potatoes . . . . . . . . . . . . . . . .6
“Eat Your Veggies” Hash Brown Bake . . . .11
Grandma’s Meatloaf Deluxe . . . . . . . . . . . . 11
Ham and Corn Muffins . . . . . . . . . . . . . . . . . .9
Heartland Slaw . . . . . . . . . . . . . . . . . . . . . . . .11
Hearty Meat and Potato Casserole . . . . . . .1
He-Man Main Dish Casserole . . . . . . . . . . .1
Home Style Carrots and Onions . . . . . . . . . 6
Layered Cherry Rice Dessert . . . . . . . . . . . .8
“Manly” Beef Sandwiches . . . . . . . . . . . . . . .4
Margaret’s Banana Fudge Cake . . . . . . . . .4
Meat Loaf Ring . . . . . . . . . . . . . . . . . . . . . . . . 7
Momma’s Chicken and Dumplings . . . . . .6
Rinderrouladen . . . . . . . . . . . . . . . . . . . . . . . 7
Sarah’s Seven Layer Casserole . . . . . . . . .4
Scrambled Eggs Creole . . . . . . . . . . . . . . . .9
Something Different Casserole . . . . . . . . . 1
Special Spinach Salad . . . . . . . . . . . . . . . . . 9
Tom’s Grande Pot Pie . . . . . . . . . . . . . . . . . .6
Ultra Quick Meatballs . . . . . . . . . . . . . . . . . . 4

RECIPE LEGEND

The Diabetic Exchanges are calculated by a Registered Dietician and the other calculations are computer based, using The Food Processor II software.

When the ingredient listing gives more than one choice, the first ingredient listed is the one used in the recipe analysis. Due to inevitable variations in the ingredients you choose to use, the nutritional values should be considered approximate.

The brands suggested are the editors favorites at this time. They have been carefully tested for taste, appearance and ease of preparation and are included only as suggestions. If you prefer another healthy brand, please feel free to substitute.

For canned goods, the most commonly found size is listed. If you can't find the exact size listed, use the closest size or two smaller cans that add up
to the same number of ounces.

The following symbols are used after each recipe:
Br = Bread
Ca = Carbohydrate
Cl = Calcium
Fa = Fat
Fi = Fiber
Fr = Fruit
Mt = Meat
Pr = Protein
SM = Skim Milk
Sl = Slider
St = Starch
So = Sodium
Ve = Vegetable
OC = Optional Calories

Edited by: MAGNOLIAHONEY at: 10/8/2007 (16:23)

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