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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
11/5/07 10:35 P

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I LOVE three bean salad, but if you ever read the nutritional label on the kinds in jars, they are WAY high in calories. I will HAVE to try this one! And serve it next year at picnics!



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SPAMSTUFF Posts: 95
11/5/07 9:13 P

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THREE BEAN SALAD
Grandma's Comfort Food Made Healthy/J. Lund

I think Grandma considered her three bean salad the ultimate man-pleaser, but all the women in our house have always loved it too! If tradition and old-time values could be spooned up in a savory salad, this would be it!

Serves 8 (3/4 cup)

1 (16-ounce) can cut green beans, rinsed and drained
1 (16-ounce) can cut wax beans, rinsed and drained
1 (16-ounce) can red kidney beans, rinsed and drained
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup Kraft Fat Free Italian Dressing
1 tablespoon Splenda Granular


In a large bowl, combine green beans, wax beans, kidney beans, onion, and green pepper. Add Italian dressing and Splenda. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.


Each serving equals:
HE: 1 1/4 Vegetable, 2/3 Protein, 9 Optional Calories
52 Calories, 0 gm Fat, 2 gm Protein, 11 gm Carbohydrate, 242 mg Sodium,
29 mg Calcium, 3 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable, 1/2 Starch/Carbohydrate


 
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SPAMSTUFF Posts: 95
10/13/07 12:26 A

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This was such a hit, I wished at the time that I'd made double the recipe. Unbelievably good!

TOM’S TAMALE TREAT *
Grandma’s Comfort Food Made Healthy/Joanna Lund

Serves: 4

8 oz. ground 90% lean turkey or beef
¼ c. chopped onion
1 tsp. chili seasoning
¼ tsp. dried minced garlic
1 ¾ c. (one 14 ½ oz. can) stewed tomatoes, coarsely chopped and undrained
2/3 c. Carnation nonfat dry milk powder
½ c. water
½ c. (3 oz.) yellow cornmeal
1 c. (one 8 oz. can) cream-style corn
¼ c. (1 oz.) sliced ripe olives

Preheat oven to 350 degrees. Spray an 8x8 baking dish with olive oil flavored cooking spray.
In a large skillet sprayed with olive oil flavored cooking spray, brown meat and onion. Add chili seasoning, garlic, and undrained stewed tomatoes. Mix well to combine. Lower heat and simmer for 5 minutes. In a small bowl, combine dry milk powder and water. Add milk mixture to meat mixture. Mix well to combine. Stir in cornmeal, corn and olives. Pour mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Nutritional Info:
274 calories, 6 g. fat, 17 g. protein, 38 g. carb, 687 mg. sodium, 206 mg. calcium, 3 g. fiber


 
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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/9/07 5:10 P

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That'll be fine! :) Just put them in the recipe forum, in their own thread.



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TONYBONE's Photo TONYBONE Posts: 1,388
10/9/07 2:48 P

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ALL MY RECIPES ARE HEALTHY SUGAR FREE AND FAT FREE BUT I HEAR HEAR YOU.

TONY B~
MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/9/07 12:37 P

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Yes you can, but please start a new thread for that. However, our main focus is Healthy Exchanges/JoAnna Lund recipes.



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TONYBONE's Photo TONYBONE Posts: 1,388
10/9/07 12:32 P

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CAN YOU PLACE YOUR OWN MADE RECIPES ON HERE? OR IS THERE ANOTHER FORUM FOR THAT?
?

TONY B~
MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 4:25 P

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Ham Salad Combo
(Heart Smart cookbook)

1 1/2 cups (9 ounces) finely diced Dubuque 97% fat-free ham or any extra-lean ham
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2 cups (one 16-ounce can) peas, rinsed and drained
1/4 cup Kraft Fat-Free Thousand Island Dressing
2 tablespoons Kraft fat-free mayonnaise

In a medium bowl, combine ham, Cheddar cheese, and peas. Add Thousand Island dressing and mayonnaise. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 4 (1 cup) - Each serving equals:

HE: 2 1/2 Pr, 1 Br, 1/4 Sl, 10 OC
206 Calories, 6 gm Fa, 20 gm Pr,
18 gm Ca, 942 mg So, 170 mg Cl, 3 gm Fi
DIABETIC: 2 Mt, 1 S



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:28 P

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Chunky Peanut Butter Cookies
(December 1999 Newsletter)

1/2 cup Reduced-Fat Peanut Butter
2 tablespoons No-Fat Sour Cream
1/2 cup Splenda …if you can’t find Splenda, use Sugar Twin
1/4 cup boiling water
1 cup Reduced Fat Bisquick Baking Mix

Preheat oven to 400°. Spray 3 baking sheets with butter-flavored cooking spray. In a large bowl, combine peanut butter, sour cream, Splenda, and water. Add baking mix. Mix well to combine. Using a teaspoon, drop batter onto prepared baking sheets to form 32 cookies. Flatten each cookie with a fork. Bake for 7 to 10 minutes. Remove from baking sheet and cool on a wire rack.

Serves 8 (4 each) - Each serving equals:

HE: 1 Pr, 1 Fa, 2/3 Br, 10 OC
146 Calories, 6 fm Fa, 5 gm Pr,
18 gm Ca, 254 mg So, 17 mg, Cl, 1 gm Fi
DIABETIC: 1 St/Ca, ½ Mt, ½ Fa



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:26 P

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Cozy Crock Comfort
(The Heart Smart Healthy Exchanges Cookbook)

16 ounces gound 90% leans turkey or beef
1/2 cup chopped onion
3 cups (15 ounces) diced raw potatoes
1/3 cup (1 ounce) uncooked regular rice
1 1/2 cups shredded carrots
1 cup finely diced celery
1 1/2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 (10 1/4) can Halthy Request Tomato Soup
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes

In a larege skillet sprayed with butter-flavored cooking spray, brown meat. Place browned meat in a slow cooker container. Add onion, potatoes, uncooked rice, carrots, and celery. Mix well to combine. Stir in tomato juice, tomato soup, black pepper, and parsley flakes. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Serves 6 - Each serving equals:

HE: 2 protein, 1 1/2 vegetables, 2/3 bread, 1/4 slider, 10 optional calories
243 calories, 7 gm fat, 16 gm protein,
29 gm carbohydrate, 290 mg sodium, 33 mg calcium, and 3 gm fiber
Diabetic: 2 meat, 1 1/2 starch, 1 vegetable



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:25 P

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All American Spaghetti with Meat Sauce
(Cooking Healthy Across America)

8 oz Ground 90% lean turkey or Beef
1/2 c Finely chopped onion
1 3/4 c (15 oz) Hunts tomato sauce
3/4 c Water
1/2 c (2.5 oz jar) sliced undrained mushrooms
2 t Splenda
1 1/2 t Italian seasoning
2 c Hot cooked spaghetti rinsed & drained
1/4 c (3/4 oz) Kraft fat-free Parmesan cheese

In a large skillet sprayed with olive-oil flavored cooking spray, brown meat and onion. Stir in tomato sauce, water and undrained mushrooms. Add Splenda and Italian seasoning. Mix well to combine. Lower heat and simmer for 10 minutes stirring occasionally. For each serving, place 1/2 cup spaghetti on plate, spoon a full 3/4 cup sauce over spaghetti, and sprinkle 1 T fat-free Parmesan cheese on top.

Serves 4 - Each serving equals:

HE: 2 1/4 vegetable, 1 3/4 protein, 1 bread, 1 optional calorie
241 calories, 5 gm fat, 16 gm protein,
33 gm carbohydrate, 782 mg sodium, 33 mg calcium, 5 gm fiber
DIABETIC: 2 vegetable, 1 starch, 2 meat



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:24 P

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Tortilla Soup
(Cooking Healthy Across America cookbook)

3 (6-inch) corn tortillas, cut into 1/4 inch strips
1/2 cup finely chopped onion
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 cup water
1 cup peeled and diced tomato
1 teaspoon chili seasoning
1/2 teaspoon dried minced garlic
1/8 teaspoon black pepper
2 cups (10 ounces) diced cooked chicken breast
1 tablespoon lime juice

In a large skillet sprayed with butter-flavored cooking spray, sauté tortilla strips for 5 minutes or until crisp. Place strips on a paper towel while preparing soup. In a large saucepan sprayed with butter-flavored spray, sauté onion for 5 minutes. Stir in chicken broth, water, tomato, chili seasoning, garlic, and black pepper. Add chicken. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 10 minutes, stirring occasionally. Remove from heat and stir in lime juice and tortilla strips. Serve at once.

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

HE: 2 1/2 Pr, 3/4 Br, 3/4 Ve, 8 OC
171 Calories, 3 gm Fa, 25 gm Pr,
11 gm Ca, 321 mg So, 43 mg Cl, 2 gm Fi
DIABETIC: 2 1/2 Mt, 1 Ve, 1/2 St



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:20 P

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Beef Steak in Mushroom Gravy
(The Cancer Recovery Healthy Exchanges cookbook)

6 tablespoons all-purpose flour
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
4 (4-ounce) lean minute or cube steaks
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup (one 2.5 -ounce jar) sliced mushrooms, drained
1 3/4 cups (one 14 1/2-ounce can) Swanson Beef Broth

In a small bowl, combine flour, onion flakes, and parsley flakes. Coat steaks on both sides in flour mixture. In a large skillet sprayed with butter-flavored cooking spray, lightly brown steaks for 3 minutes on each side. In a large bowl, combine mushroom soup, mushrooms, beef broth, and any remaining flour mixture. Pour soup mixture evenly over steaks. Bring mixture to a boil. Lower heat, cover, and simmer for 20 to 25 minutes or until steaks are tender. When serving, evenly spoon gravy over steaks.

Serves 4- Each serving equals:

HE: 3 Pr, 1/2 Br, 1/4 Ve, 1/2 Sl, 10 OC
240 Calories, 8 gm Fa, 24 gm Pr,
18 gm Ca, 834 mg So, 60 mg Cl, 1 gm Fi
DIABETIC: 3 Mt, 1 St/Ca



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:19 P

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The BEST Turkey Chowder
(Make A Joyful Table cookbook)

1 cup finely chopped celery
1/2 cup chopped onion
2 cups (one 16-ounce can) Healthy Request Chicken Broth
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup ( one 8-ounce can) cream-style corn
1/2 cup (one 2.5 -ounce jar) sliced mushrooms, drained
1 1/2 cups (8 ounces) diced cooked potatoes
1 1/2 cups (8 ounces) diced cooked turkey breast
1/2 teaspoon ground ginger

In a large saucepan sprayed with butter-flavored cooking spray, saute celery and onion for 10 minutes or until tender. In a medium bowl, combine chicken broth and dry milk powder. Stir broth mixture and corn into vegetable mixture. Add mushrooms, potatoes, turkey, and ginger. Mix well to combine. Lower heat and simmer for 15 minutes or until mixture is heated through, stirring occassionally.

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

HE: 2 Pr, 1 Br, 2 Ve, 1/2 SM
238 Calories, 2 gm Fa, 26 gm Pr,
29 gm Ca, 638 mg So, 171 mg Cl, 3 gm Fi
DIABETIC: 2 Mt, 1 St, 1 Ve, 1/2 SM



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:19 P

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Riviera Strawberry Pie
(Heart Smart cookbook)

4 cups sliced fresh strawberries
1 (6 ounce) Keebler shortbread piecrust
3/4 water
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free strawberry gelatin
1 (8-ounce) package Philadelphia fat-free cream cheese
1/2 teaspoon almond extract
1/2 cup Cool Whip Lite

Layer half of strawberries in bottom of piecrust. Mash remaining strawberries with a potato masher or fork. In a medium saucepan, combine mashed strawberries, water, dry pudding mix, and dry gelatin. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Add cream cheese and almond extract. Mix well with a wire whisk until well blended. Pour hot mixture evenly over strawberries in piecrust. Refrigerate for at least 2 hours. Cut into 8 servings. When serving, top each piece with 1 tablespoon Cool Whip Lite.

Serves 8 - Each serving equals:

HE: 1/2 Br, 1/2 Fr, 1/2 Pr, 3/4 Sl, 11 OC
169 Calories, 5 gm Fa, 6 gm Pr,
25 gm Ca, 350 mg So, 10 mg Cl, 2 gm Fi
DIABETIC: 1 St, 1 Fa, 1/2 Fr, 1/2 Mt or 1 1/2 St/Ca, 1 Fa, 1/2 M



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:18 P

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Tommy's Hamburger Milk Gravy Skillet
(Make A Joyful Table cookbook)

8 ounces ground 90% lean turkey or beef
3 cups (15 ounces) shredded loose-packed frozen potatoes
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
3 tablespoons all-purpose flour
2 cups skim milk
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, brown meat and potatoes. Stir in mushrooms. In a covered jar, combine flour and skim milk. Shake well to blend. Pour milk mixture over meat mixture. Add parsley flakes and black pepper. Mix gently to combine. Continue cooking for 6 to 8 minutes or until mixture thickens, stirring occassionally.

Serves 6 - Each serving equals:

HE: 2 Pr, 2/3 Ve, 1/3 Br, 1/4 Fa, 2 OC
160 Calories, 8 gm Fa, 14 gm Pr,
8 gm Ca, 543 mg So, 26 mg Cl, 1 gm Fi
DIABETIC: 2 Mt, 1/2 St/Ca



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:18 P

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

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

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

Serves 4 - Each serving equals:

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



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:17 P

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Secret Skillet Potatoes
(The Cancer Recovery Healthy Exchanges cookbook)

1/2 cup Kraft Fat Free Italian Dressing
1/2 cup chopped onion
4 1/2 cups (15 ounces) frozen loose packed hash browns
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar Cheese

In a large skillet, combine Italian dressing and onion. Stir in has browns. Cook over medium heat for 10 minutes, stirring often. Add Cheddar cheese. Mix well to combine. Lower heat, cover, and simmer for 5 minutes, stirring occasionally.

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

HE: 1 Pr, 3/4 br, 1/4 Ve, 16 OC
156 Calories, 4 gm Fa, 7 gm Pr,
23 gm Ca, 506 mg So, 157 mg Cl, 2 gm Fi
DIABETIC: 1 Mt, 1 St



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:16 P

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Grandma Carey's Irish Soda Bread
(Fresh from the Hearth cookbooklet)

2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
2 teaspoons white vinegar
3 cups all-purpose flour
1/4 cup pourable Sugar Twin
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon skim milk

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

Serves 8 - Each serving equals:

HE: 2 Br, 1/4 SM, 4 OC
184 Calories, 0 gm Fa, 7 gm Pr,
39 gm Ca, 428 mg So, 180 mg Cl, 2 gm Fi
DIABETIC: 2 1/2 St



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:16 P

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Maryland Crab Cakes
(Cooking Healthy Across America cookbook)

3 tablespoons Kraft fat-free mayonnaise
2 tablespoons yellow mustard
1 1/2 teaspoons Worcestershire sauce
1 egg or equivalent in egg substitute
3 (4.5-ounce drained weight) cans crabmeat, drained and flaked
6 tablespoons Bisquick Reduced Fat Baking Mix
2 teaspoons dried parsley flakes

In a large bowl, combine mayonnaise, mustard, Worcestershire sauce, and egg. Add crabmeat, baking mix, and parsley flakes. Mix well to combine. Using a 1/4-cup measuring cup as a guide, form into 12 cakes. Place cakes on a hot griddle sprayed with butter-flavored cooking spray. Brown for 3 to 4 minutes on each side.

Serves 6 (2 each) - Each serving equals:

HE: 2 1/4 Pr, 1/3 Br, 5 OC
106 Calories, 2 gm Fa, 15 gm Pr,
7 gm Ca, 442 mg So, 85 mg Cl, 0 gm Fi
DIABETIC: 2 1/2 Mt, 1/2 St



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:15 P

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Just Plain Good Strawberry Salad
(October 1997 Newsletter)

2 (4-serving) packages JELL-O sugar-free strawberry gelatin
1 1/2 cups hot water
2 cups Wells' Blue Bunny sugar and fat-free vanilla ice cream (or any sugar and fat free ice cream)
1 (16-ounce) package frozen unsweetened strawberries

In a large bowl, combine dry gelatin and hot water. Mix well to dissolve gelatin. Add ice cream. Mix well until smooth. Stir in frozen strawberries. Pour mixture into an 8-by-8-inch dish. Refrigerate until set. Cut into 6 servings.

Serves 6 - Each serving equals:

HE: 1 Fr, 1/2 Sl, 4 OC
100 Calories, 0 gm Fat, 5 gm Pr,
20 gm Ca, 107 mg So, 92 mg Cl, 1 gm Fi
DIABETIC: 1 Fr, 1/2 St/Ca



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:15 P

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Texas Jo Casserole
(Cooking Healthy with a Man in Mind)

8 oz Ground 90% lean turkey or Beef
1/2 c Chopped onion
1/2 c Frozen whole kernel corn
1/2 c (2.5 oz) sliced mushrooms, drained
1/4 c (1 oz) sliced ripe olives
1 1/2 c Hot cooked rotini, rinsed & drained
1 cn (10 3/4 oz) Healthy Request Tomato soup
1/2 c Chunky salsa
1 T Brown Sugar Twin
1/3 c (1.5 oz) shredded Kraft Reduced-Fat Cheddar cheese

Preheat oven to 350F. Spray an 8x8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 4 servings.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups. Also good topped with 1 T fat-free sour cream.

Serves 4 - Each serving equals:

HE: 2 Protein, 1 Bread, 3/4 Vegetable, 1/4 Fat, 1/2 Slider, 6 optional calories
293 calories; 9 gm fat; 18 gm protein;
35 gm carbohydrate; 698 mg Sodium; 5 gm fiber
DIABETIC: 2 Meat, 2 Starch, 1 Vegetable



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:14 P

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Baked Apple and Graham Cracker Pudding
(Make A Joyful Table cookcook)

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

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

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

Serves 8 - Each serving equals:

HE: 1 Br, 1 Fr, 1/2 SM, 16 OC
178 Calories, 2 gm Fa, 5 gm Pr,
35 gm Ca, 232 mg So, 149 mg Cl, 2 gm Fi
DIABETIC: 1 Fr, 1/2 SM, 1/2 St



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:13 P

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Confetti Meatloaf
(Make A Joyful Table cookbook)

16 ounces ground 90% lean turkey or beef
6 tablespoons (1 1/2 ounces) dried fine bread crumbs
1/3 cup (1 1/2 ounces) chopped green olives
1/4 cup (one 2-ounce jar) chopped pimiento, drained
2 teaspoons dried onion flakes
1 cup (one 8-ounce can) Hunt's Tomato Sauce
2 tablespoons pourable Sugar Twin
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray an 9-by-5 inch loaf pan with olive oil-flavored cooking spray. In a large bowl, combine meat, bread crumbs, olives, pimiento, onion flakes, and 1/3 cup tomato sauce. Mix well to combine. Pat mixture into prepared loaf pan. Stir Sugar Twin and parsley flakes into remaining tomato sauce. Spoon sauce mixture evenly over top. Bake for 50 to 60 minutes. Place loaf pan on a wire rackand let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:

HE: 2 Pr, 2/3 Ve, 1/3 Br, 1/4 Fa, 2 OC
160 Calories, 8 gm Fa, 14 gm Pr,
8 gm Ca, 543 mg So, 26 mg Cl, 1 gm Fi
DIABETIC: 2 Mt, 1/2 St/Ca



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:12 P

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Turkey Casserole Pie
(One Pot Favorites)

3/4 Cup Bisquick Reduced Fat Baking Mix
2/3 Cup Carnation Nonfat Dry Milk Powder
2 eggs or equivalent in egg substitute
1 teaspoon dried parsley flakes
2 teaspoons poultry seasoning
1 cup water
1 1/2 cups (8 ounces) diced cooked turkey breast
1 cup chopped celery
1/2 Cup finely chopped onion

Preheat oven to 375 degrees. Spray a deep-dish 10 inch pie plate with butter-flavored cooking spray. In a large bowl, combine baking mix, dry milk powder, eggs, parsley flakes, poultry seasoning , and water. Mix well using a wire whisk. Stir in turkey, celery, and onion. Pour mixture into prepared pie plate. Bake for 35 to 40 minutes or until knife inserted in center comes out clean. Place pie plate on a wire rack and let set for 5 minutes. Cut into 6 servings.

Hints: 1. If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli.
2. Good topped with 1 tablespoon fat-free sour cream, but don't forget to count the few additional calories.


Serves 6 - Each serving equals:

Healthy Exchanges: 1 2/3 protein, 2/3 bread, 1/2 vegetable, 1/3 skim milk
172 calories, 4 gm fat, 18 gm protein,
16 gm carbohydrate,274 mg sodium, and 0 fiber
Diabetic: 2 meat, 1 starch



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MAGNOLIAHONEY's Photo MAGNOLIAHONEY Posts: 4,000
10/8/07 3:12 P

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Paradise Banana Bread
(Cooking Healthy Across America)

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

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

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

Serves 8 - Each serving equals:

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



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Macaroni and Cheese Bake
(Heart Smart Healthy Exchanges Cookbook)

2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 teaspoons reduced-calorie margarine
3/4 cup (3 ounces) Kraft reduced-fat Cheddar cheese
1 cup hot cooked macaroni, rinsed and drained

Preheat oven to 350 degrees. In medium saucepan combine, dry milk powder, water, and margarine. Cook over medium heat until margarine melts stirring often. Add Cheddar cheese and macaroni. Mix well to combine. Evenly spoon mixture into two (12-ounce) ovenproof custard dishes. Place custard dishes on a baking sheet. Bake for 30 minutes. Place baking sheet on a wire rack and let set for 2 to 3 minutes.

Serves 2 - Each serving equals:

HE 2 Protein 1 Skim Milk 1 Bread 1/2 Fat
305 Calories 9 gm Fat 23 gm Protein
33 gm Carbohydrate 522 mg Sodium 0 gm Fiber
DIABETIC: 2 Meat 1 Skim Milk 1 Starch 1/2 Fat



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Deviled Carrots
(HELP cookbook)

3 cups shredded carrots
1/2 cup chopped onion
1/4 cup water
2 tablespoons Brown Sugar Twin
1 teaspoon prepared mustard
1/4 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, sauté carrots and onion for 5 minutes, stirring often. Add water. Lower heat. Cover and simmer 10 minutes, stirring occasionally. Stir in Brown Sugar Twin, mustard, and black pepper. Continue cooking 2 to 3 minutes, stirring often. Serve at once or cover until ready to serve.

Serves 4 (1 cup) - Each serving equals:

HE: 1 3/4 Ve, 3 OC
48 Calories, 0 gm Fa, 1 gm Pr,
11 gm Ca, 47 mg So, 2 gm Fi
DIABETIC: 2 Ve



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Cauliflower-Broccoli-Raisin Salad
(HELP cookbook)

2 1//4 cups fresh cauliflower florets
2 1/4 cups fresh broccoli florets
1/2 cup chopped onion
1/2 cup raisins
2 tablespoons Hormel Bacon Bits
1/2 cup Kraft fat-free mayonnaise
2 tablespoons white vinegar
Sugar substitute to equal 2 tablespoons sugar

In a medium bowl, combine cauliflower, broccoli, onion, raisins, and bacon bits. In a small bowl, combine mayonnaise, vinegar, and sugar substitute. Pour mayonnaise mixture over vegetable mixture. Mix well to combine. Cover and refrigerate at least 2 hours. Gently stir again just before serving.

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

HE: 1 1/4 Ve, 1/2 Fr, 18 OC
81 Calories, 1 gm Fa, 3 gm Pr,
15 gm Ca, 163 mg So, 1 gm Fi
DIABETIC: 1 1/2 Ve, 1/2 Fr



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Faux Tiramisu Cheesecake
(Dessert Every Night)

2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup cold coffee
1 teaspoon brandy extract
3/4 cup Cool Whip Lite*
1 (6-ounce) Keebler chocolate piecrust
2 tablespoons (1/2 ounce) mini chocolate chips

In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and coffee. Mix well using a wire whisk. Blend in brandy extract, and 1/4 cup Cool Whip Lite. Spread mixture in piecrust. Evenly drop remaining Cool Whip Lite by tablespoon to form 8 mounds. Sprinkle chocolate chips over top. Refrigerate for at least 1 hour. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Pr, 1/2 Br, 1/4 SM, 1 Sl, 3 OC
207 Calories, 7 gm Fa, 11 gm Pr,
25 gm Ca, 636 mg So, 71 mg Cl, 1 gm Fi
DIABETIC: 1 1/2 St/Ca, 1 Mt, 1 Fa



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Peanut Butter Dream Pudding
(Cooking Healthy with a Man in Mind)

1 pk (4 oz) JELL-O sugar-free Instant chocolate pudding
2/3 c Carnation Nonfat Dry Milk
1 1/2 c Water
2 T Peter Pan reduced-fat Peanut butter
1/4 c Cool Whip Free
1 c (1 medium) diced bananas
6 (2 1/2") Keebler Peanut Butter Graham Crackers, made into large crumbs

In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in peanut butter and Cool Whip Lite. Stir in bananas and cracker crumbs. Evenly spoon mixture into 4 dessert dishes. Refrigerate at least 10 minutes.

Serves 4 - Each serving equals:

HE: 1/2 skim milk, 1/2 fat; 1/2 protein; 1/2 fruit; 1/2 bread; 1/2 slider
208 calories, 4 gm Fat, 8 gm Protein,
35 gm Carbohydrates, 494 mg Sodium, 1 gm Fiber
DIABETIC: 1 starch, 1/2 skim milk, 1/2 fat, 1/2 fruit



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Baked Alaska
(Cooking Healthy Across America cookbook)

2 eggs or equivalent in egg substitute
2 teaspoons vanilla extract
1/2 cup skim milk
1 tablespoon + 1 teaspoon reduced-calorie margarine
1 cup all purpose flour
1 cup + 2 tablespoons pourable Sugar Twin or Sprinkle Sweet
1 teaspoon baking powder
6 egg whites
1/4 teaspoon cream of tartar
4 cups Wells' Blue Bunny sugar-free and fat-free strawberry ice cream or any sugar- and fat-free ice cream

Preheat oven to 350 degrees. Spray a 9x9 inch cake pan with butter-flavored cooking spray. In a large bowl, combine eggs and 1 teaspoon vanilla extract. Stir in skim milk and margarine. Add flour, 3/4 cup Sugar Twin, and baking powder. Mix just to combine. Pour batter into prepared cake pan. (Batter will be thin.) Bake for 22 to 26 minutes or until a toothpick inserted in center comes out clean. Remove cake from pan and allow to cool on a wire rack. Increase oven temperature to 500 degrees. Meanwhile, in a large bowl, beat eggs whites with an electric mixer until soft peaks form. Add remaining 6 tablespoons Sugar Twin, remaining 1 teaspoon vanilla extract, and cream of tartar. Continue beating until stiff peaks form. To assemble, place a piece of brown paper on a baking sheet, arrange partially cooled cake on paper, place ice cream in a mound on cake, and cover cake and ice cream evenly with meringue mixture. Bake for 3 to 5 minutes or just until meringue browns. Remove from oven, cut into 8 servings and serve immediately.

HINT: 1. Egg whites beat best at room temperature.
2. Meringue cuts easily if you dip a sharp knife in warm water before cutting.

Serves 8 - Each serving equals:

HE: 2/3 Br, 1/2 Pr (1/4 limited), 1/4 Fa, 1 Sl, 10 OC
178 Calories, 2 gm Fa, 10 gm Pr,
30 gm Ca, 213 mg So, 168 mg Cl, 1 gm Fi
DIABETIC: 2St/Ca, 1/2 Mt



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BUTTER PECAN LAYER PIE
(Newsletter, Sept. 1994)

1 (6 oz) Keebler graham cracker pie crust
1 (4 serving) pkg sugar-free instant butterscotch pudding mix
2/3 cup nonfat dry milk powder
1 1/4 cup water
3/4 oz (3 Tablespoons) chopped pecans
1 (8 oz) pkg fat-free cream cheese
Sugar substitute to equal 2 Tablespoons sugar
3/4 cup Cool Whip Lite
1 teaspoon vanilla extract

In a medium bowl combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Stir in 2 Tablespoons chopped pecans. Pour into pie crust. In a medium bowl stir cream cheese with a spoon until soft. Add sugar substitute, Cool Whip Lite and vanilla extract. Mix gently to combine. Spread evenly over butterscotch layer. Sprinkle remaining 1 Tablespoon chopped pecans evenly over top. Serves 8.

Serves 8-Each serving equals:

HE: 1/2 Br, 1/2 Fa, 1/2 Pr, 1/4 SM, 1/2 Sl, 36 OC
206 calories, 8 gm Fa, 7 gm Pr,
26 gm Ca, 516 mg So
Diabetic: 2 St, 1 Fa



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Baked Potato Soup
(Grandma Jo's Soup Kettle cookbooklet)

1/4 cup chopped onion
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
2 full cups (12 ounces) diced, unpeeled baked russet potatoes
1/4 cup Hormel Bacon Bits
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/4 cup chopped onion

In a large saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Add mushroom soup, evaporated skim milk, potatoes, and bacon bits. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally. Stir in Cheddar cheese and green onion. Continue simmering for 5 minutes or until cheese melts, stirring often.

Serves 4 (1 cup) - Each serving equals:

HE: 1 Protein, 3/4 Skim Milk, 3/4 Bread, 1/4 Vegetable, 3/4 Slider, 6 Optional Calories
263 Calories, 7 gm Fat, 18 gm Protein,
32gm Carbohydrate, 843 mg Sodium, 477 mg Calcium, 1 gm Fiber
DIABETIC: 1 Meat, 1 Skim Milk, 1 Starch



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Lemon Squares
(Make A Joyful Table cookbook)

3/4 cup all-purpose flour
1/4 cup pourable Sugar Twin
1/3 cup reduced-calorie margarine, melted
1 (4-serving) package JELL-O sugar-free lemon gelatin
3/4 cup Land O Lakes no-fat sour cream
3/4 teaspoon baking powder
2 eggs or equivalent in egg substitute
2 tablespoons powdered sugar (optional)

Preheat oven to 350 degrees. Spray a 9-by-9 inch cake pan with butter-flavored cooking spray. In a medium bowl, combine flour, Sugar Twin, and margarine. Press mixture evenly into bottom of prepared cake pan. In a large bowl, combine dry gelatin, sour cream, and baking powder. Add eggs. Beat with an electric mixer on HIGH for 3 minutes or until light and fluffy. Pour lemon mixture evenly over crust. Bake for 20 to 25 minutes or until the center is firm. Place cake pan on a wire rack and let set for 10 minutes. Evenly sprinkle powdered sugar over top, if desired. Continue cooling. Cut into 16 squares.

Serves 8 (2 each) - Each serving equals:

HE: 1 Fa, 1/2 Br, 1/4 Pr (limited), 1 Sl, 3 OC
104 Calories, 4 gm Fa, 4 gm Pr,
13 gm Ca, 155 mg So, 57 mg Cl, 0 gm Fi
DIABETIC: 1 Fa, 1 St



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Spiced Apple Cooler
(Cooking Healthy with a Man in Mind cookbook)

3 cups unsweetened apple juice
1 tablespoon lemon juice
1/2 teaspoon apple pie spice
1 cup chopped ice
3 cups Diet Mountain Dew

In a blender container, combine apple juice, lemon juice, and apple pie spice. Cover and blend on HIGH, 15 seconds. Add chopped ice. Cover and process on HIGH 30 seconds. Pour mixture into a large pitcher. Add Diet Mountain Dew. Mix well to combine. Serve over ice.

Serves 6 (1 cup)- Each serving equals:

HE: 1 Fr
60 Calories, 0 gm Fa, 0 gm Pr,
15 gm Ca, 22 mg So, 0 gm Fi
DIABETIC: 1 Fr



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Supper-Time Stew
(One Pot Favorites)

16 ounces (1 lb) ground 90% lean turkey or beef
3 cups (15 ounces) sliced raw potato
1 1/2 cup chopped celery
2 cups sliced carrots
1 cup chopped onion
1 1/2 cups frozen peas
1 3/4 cups (one 15 ounce can) Hunts Chunky Tomato Sauce (regular works fine too)
2 teaspoons Italian seasoning

In a large skillet sprayed with butter-flavored cooking spray, brown meat. Meanwhile in a slow cooker, combine potatoes, celery, carrots, onion, and peas. Spoon browned meat over vegetables. In a small bowl, combine tomato
sauce and Italian seasonings. Evenly pour sauce over meat. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Serves 6 - Each serving equals:

HE:2 2/3 vegetables, 2 protein, 1 bread
234 calories, 6 gm fat, 19 gm protein,
26 gm carbohydrate, 592 sodium, 3 gm fiber
Diabetic: 2 meat, 2 vegetable, 1 1/2 starch



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White Chocolate Raspberry Cheesecake
(The Cancer Recovery Healthy Exchanges cookbook)

2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2 cups water
1/4 cup Cool Whip Free
1 (6-ounce) Keebler chocolate piecrust
1 (4-serving) package JELL-O sugar-free raspberry gelatin
1 (4-serving) package JELL-O sugar-free vanilla cook-and serve pudding mix
1 1/2 cups frozen unsweetened raspberries
2 tablespoons (1/2 ounce) mini chocolate chips

In a large bowl, stir cream cheese with a spoon until soft. Add dry instant pudding mix, dry milk powder, and 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Spread mixture evenly into piecrust. Refrigerate. Meanwhile, in a medium saucepan, combine dry gelatin, dry cook-and-serve pudding mix, and remaining 1 cup water. Cook over medium heat until mixture thickens and starts to boil, stirring often. Remove from heat. Gently stir in raspberries. Place saucepan on a wire rack and let set for 10 minutes, stirring occasionally. Evenly spoon raspberry mixture over cream cheese mixture. Refrigerate for at least 1 hour. Just before serving, evenly sprinkle chocolate chips over top. Cut into 8 pieces.

Serves 8 - Each serving equals:

HE: 1 Pr, 1/2 Br, 1/4 SM, 1/4 Fr, 1 Sl, 16 OC
213 Calories, 5 gm Fa, 12 gm Pr,
30 gm Ca, 664 mg So, 75 mg Cl, 1 gm Fi
DIABETIC: 1 1/2 St/Ca, 1 Mt, 1 Fa



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Chunky Chocolate Cream Pie
(Newsletter April 96)

1 (4-serving) package Jell-O Sugar-Free Instant Chocolate Pudding Mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water
1 tsp vanilla extract
1 cup Cool Whip Lite
1 cup raisins
1 tbsp (1/4 oz) mini chocolate chips
2 tbsp (1/2 oz) chopped pecans
1 (6 oz) Keebler Chocolate Flavored Piecrust
1 tsp coconut extract
2 tbsp flaked coconut

In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in vanilla extract and 1/4 cup Cool Whip Lite. Gently fold in
raisins, chocolate chips and pecans. Spread mixture evenly into piecrust. Refrigerate
30 minutes. In a small bowl, combine remaining 3/4 cup Cool Whip Lite and coconut
extract. Spread mixture evenly over top of set pudding. Evenly sprinkle coconut over top. Refrigerate at least 2 hours. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Fr, 1/2 Br, 1/4 Sm, 1/4 Fa, 1 Sl, 7 OC
244 Calories, 8 gm Fa, 4 gm Pr,
39 gm Ca, 301 ms So, 1 gm Fi
Diabetic: 1 1/2 St, 1 Fr, 1 Fa

HINT: To plump up raisins without "cooking" place in a glass measuring cup and microwave on HIGH for 20 seconds.



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German Scalloped Potatoes
(Make A Joyful Table cookcook)

5 cups (24 ounces) diced cooked unpeeled potatoes
3/4 cup chopped onion
3/4 cup chopped celery
1/4 cup Hormel Bacon Bits
1 (10 3/4-ounce) can Healthy Request Cream of Celery Soup
1/4 cup white vinegar
1/4 cup pourable Sugar Twin
1 teaspoon prepared mustard

Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a large bowl, combine potatoes, onion, celery, and bacon bits. In a small bowl, combine celery soup, vinegar, Sugar Twin, and mustard. Add soup mixture to potato mixture. Mix well to combine. Spread mixture into prepared baking dish. Cover and bake for 45 minutes. Uncover and continue baking for 10 to 15 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 Br, 1/2 Ve, 1/2 Sl, 8 OC
135 Calories, 3 gm Fa, 5 gm Pr,
22 gm Ca, 581 mg So, 35 mg Cl, 2 gm Fi
DIABETIC: 1 1/2 St, 1/2 Ve



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Better Than Candy Pie
(Cooking Healthy with a Man in Mind)

1 c (1 medium) diced banana
1 (6 oz) Keebler chocolate-flavored pie crust
1/4 c (1 oz) chopped dry-roasted peanuts
1 pk (4 serving) JELL-O sugar-free instant butterscotch pudding mix
2/3 c Carnation nonfat milk
1 1/4 c Water
2 T Peter Pan reduced-fat Peanut Butter
3/4 c Cool Whip Lite
2 (2.5 oz) Nabisco Chocolate Graham Crackers, made into crumbs

Layer bananas in bottom of pie crust. Sprinkle 2 T peanuts over bananas. In a large bowl, combine dry milk powder, pudding mix, and water. Mix with wire whisk well. Blend in peanut butter until mixture is smooth. Pour pudding mixture evenly over bananas and peanuts. Refrigerate 5 minutes. Spread Cool Whip Lite evenly over set filling. In a small bowl, combine remaining 2 T. peanuts and cracker crumbs. Evenly sprinkle mixture over top of pie. Refrigerate at least 1 hour. Cut into 8 servings.

HINT: To prevent bananas from turning brown, mix with 1 tsp. lemon juice or sprinkle with Fruit Fresh.

Serves 8 - Each serving equals:

HE: 1/2 bread, 1/2 fat, 1/3 protein, 1/4 fruit, 1/4 skim milk
217 calories; 9 gm fat; 5 gm protein,
29 gm carbohydrate; 324 mg Sodium; 1 gm fiber
DIABETIC: 2 starch, 1 fat



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Cabbage Meatloaf Patties
(Fast, Cheap, & Easy cookbooklet)

16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 1/2 cups shredded cabbage
1 cup cold cooked rice
1 (10 3/4 ounce) can Healthy Request Tomato Soup*
1/2 cup water
1 teaspoon dried parley flakes

In a large bowl, combine meat, onion, cabbage, rice, and 1/4 cup tomato soup. Mix well to combine. Using a 1/2 cup measure as a guide, form mixture into 6 patties. Place patties in a large skillet sprayed with butter-flavored cooking spray. Brown patties for 6 to 8 minutes on each side. Stir water and parsley flakes into remaining soup. Evenly spoon soup mixture over patties. Continue cooking for 6 minutes or until meat is cooked through. When serving, evenly spoon sauce over top of patties.

HINT: 2/3 cup uncooked rice usually cooks to about 1 cup.

Serves 6 - Each serving equals:

HE: 2 Pr, 2/3 Ve, 1/3 Br, 1/4 Sl, 10 OC
167 Calories, 7 gm Fa, 14 gm Pr,
12 gm Ca, 229 gm So, 19 mg Cl, 1 gm Fi
DIABETIC: 2 Mt, 1 St/Ca



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Chunky Applesauce
(October 1996 Newsletter)

4 cups (8 small) peeled and diced cooking apples
2 teaspoons JO's Apple Pie Sauce
1/2 cup water
1/2 cup Sugar Twin or Sprinkle Sweet

In a slow cooker container, combine apples, JO's Apple Pie Spice, water, and Sugar Twin. Cover and cook on low for 8 hours. Good warm or cold!

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

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

HE: 2 Fr, 12 OC
80 Calories, 0 gm Fat, 0 gm Protein,
20 gm Carbohrydrates, 6 mg Sodium, 2 g, Fiber
DIABETIC: 2 Fr



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German Stew
(October 1994 Newsletter)

8 oz ground turkey or beef (90% lean)
1 cup chopped onion
1 cup cooked rice
2 cups Bavarian Style sauerkraut, drained
1 3/4 cups Hunt's chunky tomato sauce
1/2 cup water
1 Tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes

In a large skillet sprayed with cooking spray, brown meat and onion. Add rice, sauerkraut, tomato sauce, water, Brown Sugar Twin and parsley flakes. Mix well to combine. Lower heat. Simmer 15 minutes, stirring occasionally.

HINT:
1) If you can't find Bavarian sauerkraut, use regular sauerkraut, 1/2 teaspoon caraway seeds & 1 teaspoon Brown Sugar Twin
2) 2/3 cup dry rice usually makes 1 cup cooked

Serves 4 - Each serving equals:

HE: 3 1/4 Ve, 1 1/2 Pr, 1/2 Br, 2 OC
178 calories, 5 gm Fat, 13 gm Protein,
20 gm Carbohydrates, 1239 mg Sodium
DIABETIC: 2 Ve, 1 1/2 Mt, 1 St



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Hearty Hamburger Soup
(October 1998 Newsletter)

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup Healthy Request tomato juice or any reduced-sodium tomato juice
3/4 cup thinly sliced carrots
3/4 cup chopped celery
1 cup (5 ounces) diced raw potatoes
1 teaspoon JO's Loose Meat Seasoning
2 cups skim milk
3 tablespoons all-purpose flour

In a large saucepan sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato juice, carrots, celery, potatoes, and JO's Loose Meat Seasoning. Bring mixture to boil. Lower heat, cover, and simmer for 15 minutes or until vegetables are tender. In a covered jar, combine 1 cup skim milk and flour. Shake well to blend. Pour mixture into meat mixture. Add remaining 1 cup skim milk. Mix well to combine. Continue simmering for 5 minutes or until mixture is heated through, stirring often.

HINT: Substitute any reputable meat seasoning for JO's Loose Meat Seasoning.

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

HE: 1 1/2 Pr, 1 1/2 Ve, 1/2 SM, 1/2 Br
197 Calories, 5 gm Fa, 16 gm Pr,
22 gm Ca, 185 mg So, 178 mg Cl, 2 gm Fi
DIABETIC: 1 1/2 Mt, 1/2 Ve, 1/2 SM

Edited by: MAGNOLIAHONEY at: 10/8/2007 (15:02)

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These are the recipes, in the Free Recipe section of HealthyExchanges.com

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 (16:24)

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