Nina, they do have a lite Miracle whip, but I am talking about Burman's salad dressing...tastes just like Miracle whip with only 20 cal. a TBSP. I get it at Aldi's.
I think the lite Miracle whip has more calories than that..
Okay here are the recipes.
October 1993 newsletter
Fall Apple-nut salad 5 *'s
Serves 8 (3/4 cup)
3 cups purchased shredded cole slaw mix
1 cup shredded red cabbage
4 small red apples, cored and diced, 2 cups
2 oz chopped walnuts (1/2 cup)
3/4 cup fat free mayonnaise (8 calories per TBSP)
sugar substitute to equal 3 TBSP. sugar
1 1/2 TBSP. lemon juice
(I mix the dressing ingredients in the serving bowl first, then add the veggies and mix. One less bowl to wash.)
In large bowl combine cole slaw mix, cabbage, apples and walnuts.
In small bowl combine mayonnaise, lemon juice and sugar substitute.
Add to cabbage mixture. Toss well to combine. Cover and chill until ready to serve.
8 servings (3/4 cup each)
HE: 1 ve, 1/2 fruit, 1/2 fat, 1/4 pr, 14 OC
95 calories: 4 gr. fat, 1 gr pro, 14 gm ca, 196 mg so
Diabetic: 1 free veg,1/2 fruit, 1 fat
Swiss, Ham and green bean shepherds pie 4 *'s, only because it was a bit more work to make and more dishes, but tastes great
serves 4
6 oz Dubuque 97% fat free ham (full 1 cup)
1 1/2 cups evap. milk
3 TBSP flour
1/2 cup canned sliced mushrooms
2 cups canned French sliced green beans, drained
2 1/4 oz shredded reduced fat swiss cheese (full 1/2 cup)
1 2/3 cups water
3 oz. instant potato flakes (1 1/3 cup)
1/3 cup dry milk powder
1 tsp. dried parsley
1/4 tsp. pepper
Preheat oven to 350 degrees.
In large skillet sprayed with cooking spray saute ham.
In covered jar combine evap. milk and flour. shake well.
Pour into skillet with ham.
Continue cooking until mixture thickens, stirring constantly.
Stir in mushrooms and green beans.
Pour mixture into 8x8 baking dish sprayed with butter flavored cooking spray.
Evenly sprinkle cheese over top.
In medium saucepan bring water to a boil.
Remove from heat and add potato flakes, dry milk powder, parsley and pepper.
Fluff gently with a fork.
Place 4 even potato mounds on top of cheese.
Bake 20-25 minutes.
Let set 2-3 minutes before serving.
HE: 1 3/4 pr, 1 1/4 br, 1 1/4 ve, 1 sm
308 calories,6 gm fa, 23 gm pr, 41 gm ca, 908 mg so
Diabetic: 1 1/2 mt, 1 1/2 st, 1 ve, 1sm
Layered peanut butter pie, 5 *'s
serves 8
1 purchased 9" chocolate flavored pie crust
1 (8oz) package ff cream cheese
1/4 cup+1 TBSP chunky peanut butter
1 (4 serving) pkg sf instant vanilla pudding mix
1 1/3 cups dry milk powder, divided
2 1/4 cups water, divided
1 (4 serving) pkg sf instant chocolate pudding mix
1/2 tsp. vanilla
1/2 cup reduced calorie whipped topping (8 calories per TBSP)
2 tsp. chocolate syrup
1/2 oz. chopped dry roasted peanuts (2 TBSP)
In medium bowl stir cream cheese and peanut butter until soft
Add dry vanilla pudding mix , 2/3 cup dry milk powder and 1 1/4 cups water.
Mix well to combine with wire whisk.
Pour into pie crust.
In medium bowl combine dry chocolate pudding mix, 2/3 cup dry milk powder and 1 cup water. Mix well with wire whisk.
Blend in vanilla.
Pour over peanut butter layer.
Chill until set, 30 minutes.
Spread whipped topping over chocolate layer.
Drizzle choc. syrup over top and garnish with chopped peanuts. Chill until ready to serve.
HE: 1 1/4 pr, 1/2 br, 1/2 sm, 1 sl, 11 oc
295 calories, 12 gm fa, 12 gm pr, 34 gm ca, 702 mg so
Diabetic: 2 st, 1 mt, 1 fa, 1/2 sm