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ASK4JJG Posts: 1,795
4/12/11 11:32 A

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 Fat, 20 gm Protein, 18 gm Carbohydrate,
942 mg Sodium, 170 mg Cholesterol, 3 gm Fiber

DIABETIC: 2 Meat, 1 Starch

Apple Ham Salad
PREP 10 min.
TOTAL 10 min.

2 tablespoons mayonnaise
1/4 teaspoon prepared mustard
1/2 teaspoon honey
1/2 teaspoon lemon juice
Dash ground cloves
1/2 cup julienned fully cooked ham
1 small apple, diced
1 celery rib, sliced
Lettuce leaves, optional
1/4 teaspoon sesame seeds, toasted


In a bowl, blend the first five ingredients. Stir in ham, apple and celery. Cover and refrigerate for 1 hour. Serve on a bed of lettuce if desired. Sprinkle with sesame seeds. Yield: 1 serving.


Nutritional Analysis: One serving (prepared with fat-free mayonnaise) equals 253 calories, 8 g fat (0 saturated fat), 48 mg cholesterol, 328 mg sodium, 25 g carbohydrate, 0 fiber, 22 g protein.

Diabetic Exchanges: 3 lean meat, 1-1/2 fruit.

ASK4JJG Posts: 1,795
4/12/11 11:23 A

Chicken Waldorf Salad
4 serving(s)/Serving size: 1/4 of recipe

2 cups chopped, cored Red Delicious apples
1 cup sliced celery
2/3 cup halved seedless grapes
2 cups cubed or shredded cooked chicken breast
1/4 cup chopped pecans, toasted
1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
3 to 4 tsp lemon juice
2 tsp Dijon-style mustard
2-1/2 tsp Equal for Recipes or 8 packets Equal
sweetener or 1/3 cup Equal Spoonful
Salt and pepper, to taste
Red leaf lettuce
1/4 cup chopped pecans (optional)

1. Combine apples, celery, grapes, chicken, and pecans in bowl.
Mix remaining ingredients, except salt, pepper, lettuce,
and pecans; stir into apple mixture. Season to taste with
salt and pepper.
2. Spoon salad onto lettuce-lined plates; sprinkle with pecans.

Cubed, lean smoked ham can be substituted for the chicken.
Pineapple chunks can be substituted for the grapes; spoon
salad into a hollowed out pineapple half to serve.

Exchanges Per Serving: 2 Fruit, 3 Lean Meat
Calories: 251
Fat: 8 g
Cholesterol: 48 mg
Sodium: 489 mg
Carbohydrates: 27 g
Protein: 21 g

Note: You may use canned chicken or ham to make this recipe

Tropical Isle Chicken Salad
Diabetic's Healthy Exchange Cookbook p.126 JoAnna Lund
Serves 4 (scant 1/2 cup)

1 1/2 cups (8 ounces) diced chicken breast
1 cup (8-ounce can) crushed pineapple, packed in fruit juice, drained
2 tablespoons (1/2 ounce) chopped slivered almonds{omit or count WPA's on CORE}
1/2 cup chopped celery
1/4 cup Kraft fat free mayonnaise
1 teaspoon Brown Sugar Twin

In medium bowl, combine chicken, pineapple, almonds, and celery. Add mayonnaise and Brown Sugar Twin. Mix well to combine. Refrigerate at least 30 minutes. Gently stir again just before serving.

Hint: It's equally good served on lettuce leaves or as a sandwich filling. Canned chicken may be used for this recipe.

Each serving equals:
Diabetic: 2 Meat, 1 fruit

167 calories, 4gm fat, 19gm protein, 14gm carbs, 182mg sodium, 1gm fiber

HE: 2 protein, 1/2 fruit, 1/4 vegetable, 1/4 fat, 18 optional calories

Edited by: ASK4JJG at: 4/12/2011 (11:28)
ASK4JJG Posts: 1,795
4/12/11 11:12 A

Alaska Salmon Stuffed Tomatoes
20 Minute Meal

1/4 cup olive oil
2 Tablespoons white wine vinegar or fresh lemon juice
2 teaspoons Dijon-style mustard
1/2 teaspoon salt
1/8 teaspoon pepper
2 to 3 large, firm red tomatoes
1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked
1 medium size, ripe avocado, diced
2 Tablespoons chopped cilantro or parsley

Dressing: In small bowl, whisk olive oil, white wine vinegar or lemon juice, mustard, salt, and pepper.

Salad: Cut tomatoes in half crosswise; scoop out and discard flesh and seeds. In separate bowl, combine salmon, avocado, and cilantro or parsley. Drizzle on dressing; toss lightly. Portion 1/2 cup (for 6 servings) or 3/4 cup (for 4 servings) salmon mixture into tomato halves.

Makes 4 to 6 servings, about 3 cups salmon mixture.

Nutrients per serving: 302 calories, 22g total fat, 4g saturated fat, 65% of calories from fat, 46mg cholesterol, 18g protein, 8g carbohydrate, 3g fiber, 759mg sodium, 191mg calcium and 1.6g omega-3 fatty acids.

Alaska Salmon Waldorf Salad
15 Minute Meal

1/2 cup low-fat mayonnaise or salad dressing
1/4 cup plain non-fat yogurt
1/4 teaspoon lemon pepper seasoning
1/2 teaspoon dried thyme
1/4 teaspoon salt
1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked
2 ribs celery, diced (about 1 cup)
1 large apple, chopped (about 1 cup)
1/2 cup (2 oz.) broken walnuts

Dressing: In small bowl, blend mayonnaise, yogurt, lemon-pepper, thyme and salt.

Salad: In separate bowl, combine salmon, celery, apples and walnuts. Stir dressing into salad.

Makes 5 cups, about 3 to 4 servings.

Nutrients per serving: 354 calories, 21g total fat, 3g saturated fat, 53% of calories from fat, 65mg cholesterol, 26g protein, 17g carbohydrate, 3g fiber, 927mg sodium, 277mg calcium and 2.8g omega-3 fatty acids.

ASK4JJG Posts: 1,795
4/12/11 11:08 A

Mediterranean Tuna Wrap
Eating Healthy in 2009. Copyright 2007 Ellie Krieger, All rights reserved.
Prep Time: 13 min
Inactive Prep Time: hr min
Cook Time: hr min
Level: Easy
Serves: 4 servings

2 (6-ounce) cans chunk light tuna in water, drained well
1/4 cup finely diced red onion
1/4 cup chopped fresh parsley leaves
1/4 cup chopped calamata olives
3 tablespoons olive oil
1/2 teaspoon lemon zest
2 tablespoons freshly squeezed lemon juice
Freshly ground black pepper
6 cups pre-washed mixed greens (about 3 ounces)
4 whole-grain wrap breads (about 2 ounces each)
2 large tomatoes, sliced

In a medium bowl combine the tuna, onion, parsley, olives.
In a small bowl, whisk together the olive oil, zest, lemon juice, salt and pepper. Pour about 2/3 the dressing over the tuna mixture and toss to combine. In a separate bowl, pour the rest of the dressing over the greens and toss to combine.
Place some tuna salad onto each piece of wrap bread. Top with 1 1/2 cups of greens and a few tomato slices. Roll the wraps and serve.

Nutritional Analysis
Per Serving
Calories 400, Total fat 16g, Saturated fat 1.8g, Monounsaturated fat 9.5g, Polyunsaturated fat 1.3g, Cholesterol 553mg, Sodium 665mg, Protein 29g, Carbohydrates 31g, Fiber 5g

Stuffed Tomato (The Zone)

Total Preparation Time : less than 15 minutes
Course: Entree - other Snack
Actual Cooking Time: No cooking required
Number of Servings: single
Origin: Other

Contributed by: EB
Source: The Zone Website

2 Tomatoes [1C]
3 oz. Albacore tuna packed in water [3P]
1 tablespoon Light mayonnaise [3F]
Chopped celery and onion to taste
1 Apple [2C]


Drain tuna. Mix mayonnaise, celery and onion.
Stuff into tomato.

Edited by: ASK4JJG at: 4/12/2011 (11:18)
ASK4JJG Posts: 1,795
4/12/11 11:04 A

Tuna Salad Wrap

Makes 4 wraps

1 can (6.5 oz) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley

In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.

On each tortilla, spread a thin layer of cream cheese
(about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce
leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.

Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for
24 hours or more without getting soggy.

Calories: 238
Protein: 20 g
Sodium: 534 mg
Fat: 6 g
Carbohydrates: 24 g

Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable

Source: AICR

ASK4JJG Posts: 1,795
4/12/11 10:27 A

Asian Chicken Lettuce Wraps
From: Campbell's Kitchen
Prep: 10 minutes
Serves: 6

Crisp lettuce takes the place of tortillas in these delicious wraps made quick and easy with canned chicken and crunchy vegetables tossed in an Asian-sesame dressing.

1 can (12.5 ounces)* Swanson(r) Premium White Chunk Chicken Breast in Water, drained
2 medium carrots, shredded (about 1 cup)
3/4 cup diced red pepper
4 green onions, thinly sliced (about 1/2 cup)
1/4 cup reduced fat Asian-style sesame salad dressing
6 large Bibb or iceberg lettuce leaves


Stir the chicken, carrots, pepper, onions and dressing in a medium bowl.
Divide the chicken mixture among the lettuce leaves. Fold the lettuce leaves around the filling and serve immediately.
*Or 3 cans (4.5 ounces each)

Nutrition Information
Nutritional Values per Serving
Using Swanson Premium Chunk White Chicken in Water: : Calories 91, Total Fat 2g, Saturated Fat 1g, Cholesterol 26mg, Sodium 389mg, Total Carbohydrate 7g, Dietary Fiber 1g, Protein 10g, Vitamin A 91%DV, Vitamin C 45%DV, Calcium 2%DV, Iron 3%DV

4/11/11 5:57 P

Will it take long to fix? I used to live in an apartment with no oven and stove. You can buy electric stove tops and a toaster oven. You can also cook with an iron - like the one you use for clothes - by cupping aluminum foil and using that as the 'stove top' and pan, and putting it on the iron. It will take longer, but it does work. You do have to hold the iron though and constantly watch it.

As for uncooked recipes, this one is good:

You can also cook eggs in a microwave, if you have one.

-POOKIE- Posts: 22,524
4/11/11 2:31 P

I foresee a LOT of salads then!

Do you have access to an outside grill/BBQ? Microwave? Camping stove?

CRAZYDOGLADYBO SparkPoints: (62,118)
Fitness Minutes: (40,733)
Posts: 2,934
4/11/11 1:51 P

Fruit salads, anything with canned tuna or salmon. What kind of foods do you like? Do you have a microwave?

KYLEFIT SparkPoints: (0)
Fitness Minutes: (6,572)
Posts: 15
4/11/11 1:45 P

I'm looking for recipes with needing to beon the oven or stove because our oven and stove isnt working right now

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