CROCKPOT CABBAGE CHILI SOUP
3 cups coarsely chopped cabbage
1 cup chopped onions
3 cups Healthy Choice tomato juice (or any reduced-sodium)
1 (10-1/2 oz) can Healthy Request Tomato Soup
10 oz kidney beans, rinsed and drained
2 tsp chili seasoning mix
In a slow cooker, combine cabbage, onion, tomato juice and tomato soup. Add kidney beans and chili seasoning mix. Mix well to combine. Cover and cook on LOW for 6-8 hours. Mix well before serving.
Great recipe for diabetics, dieters.
CREAMED POTATO SOUP
4 med. potatoes, peeled and cut into eighths
1 sm. onion, cut into eighths
4 green onions, coarsely chopped
1 clove garlic, minced
2 (10 1/2 oz.) cans no-salt added chicken broth, undiluted
1 c. skim milk
1/2 tsp. salt
1/2 tsp. white pepper
1/8 tsp. nutmeg
Combine potatoes, onion, green onions, garlic, and broth in a heavy 3 quart saucepan. Cover and simmer 20 minutes or until potatoes are tender. Process potato mixture in batches in container of an electric blender or food processor until smooth. Combine pureed mixture with milk and remaining ingredients, stirring until well blended. Reheat soup to serving temperature or cover and refrigerate until chilled.
Amount 3/4 cup.
Exchange: 1 starch, 85 calories.
CORNBREAD DRESSING
3 c. crumbled cornbread
1 c. bread crumbs
2 c. fat free chicken broth
1 c. celery, finely chopped
3/4 c. onion, finely chopped
2 egg whites
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. poultry seasoning
Combine all ingredients in mixing bowl; mix well. Turn into non-stick dish. bake at 350 degrees for 45 minutes or until light brown and “set”.
8 servings.
Each serving 3/4 cup.
Exchange: 1 bread and 1/2 fat.
BISCUITS
1 pkg. dry yeast
2 tbsp. warm water (105-115 degrees)
2 c. buttermilk
5 c. all purpose flour
Sugar substitute to equal 1/4 c. sugar
1 tbsp. baking powder
1 tsp. soda
1 tsp. salt
1 c. shortening
Combine yeast and water; let stand 5 minutes or until bubbly. Add buttermilk to yeast mixture and set aside. Combine dry ingredients in large bowl; cut in shortening until mixture resembles coarse crumbs. Add buttermilk mixture to dry mixture, stirring with fork until dry ingredients are moistened. Turn dough out on floured surface and knead lightly about 3-4 times. Roll dough to 1/2 inch thickness; cut into 36 rounds with a 2 inch cutter and place on non- stick baking sheets. Bake at 400 degrees for 10-12 minutes.
Makes 36 biscuits.
Serving 1 biscuit.
Exchange: 1 bread and 1 fat.
BERRY PUDDING
3 c. fresh or frozen unsweetened berries
3 tbsp. cornstarch
1/8 tsp. salt
1/8 tsp. cinnamon
1 c. water
1/2 tsp. vanilla or almond extract
Sugar substitute to equal 1 c. sugar
Combine 1 cup berries, cornstarch, salt, cinnamon, and water in saucepan. Cook over medium heat until mixture thickens, stirring constantly. Add vanilla or almond extract, remaining 2 cups berries, and sugar substitute; mix well. Cool and serve.
6 servings.
Amount 1/2 cup.
Exchange: 1 fruit.
APPLE CINNAMON OATMEAL
1 1/2 c. water
1/4 tsp. salt
2/3 c. quick cooking oatmeal
1 med. apple, peeled and grated
1 tsp. cinnamon
2 tbsp. raisins
Sugar substitute to taste
Bring water and salt to boil in saucepan. Stir in oatmeal, apple, cinnamon and raisins. Reduce heat and cook 1 minutes until water is absorbed. Serve hot with sugar substitute.
Yields 3 servings.
Amount 1/2 cup.
Exchange: 1 bread and 1 fruit.
OATMEAL COOKIES 2
1 1/2 c. all purpose flour
1 1/2 c. reg. oatmeal, uncooked
Sugar substitute to equal 1/2 c. sugar
1/2 tsp. baking soda
1/4 tsp. salt
3/4 c. reduced calories margarine, softened
3 tbsp. cold water
Combine all ingredients except margarine and water. Cut margarine into dry mixture with pastry blender or knife; blend until mixture resembles coarse meal. Sprinkle cold water over surface; stir with fork until moistened. Roll dough to 1/4 inch thickness on waxed paper. Cut into 24 round or squares. Place cookies on non-stick cookie sheet. Bake at 350 degrees for 15 minutes.
Yields 24 cookies.
Amount 1 cookie.
Exchange: 1 bread.
DEEP DISH APPLE PIE
Sugar substitute to equal 1/3 c. sugar
1 tbsp. cornstarch
1/2 tsp. grated lemon rind
2 1/2 tsp. lemon juice
1/4 tsp. nutmeg
1/2 tsp. cinnamon
4 sm. apples, sliced
1 c. all purpose flour, sifted
1 tsp. salt
1/4 c. reduced calorie margarine
3 tbsp. cold water
Combine sugar substitute, cornstarch, lemon rind, lemon juice, nutmeg, cinnamon, and apple slices. Place in 9 inch deep dish pie plate on baking dish; set aside. Combine flour and salt; cut in margarine until mixture resembles cornmeal. Blend in water with fork until all dry ingredients are moistened. Shape dough into a ball. Roll out dough on floured surface, and place on top of apple filling. Bake at 425 degrees for 35 minutes or until brown. Cut in 8 equal slices and serve.
Yields 8 servings.
Amount 1/8 of pie.
Exchange: 1 1/2 bread, 1/2 fat.
MACARONI AND CHEESE 2
1 1/2 c. skim milk
1 1/2 tbsp. all purpose flour
1 1/2 tbsp. reduce calorie margarine
1/2 tsp. salt
3/4 c. grated low-fat American cheese
2 c. macaroni, cooked and drained
1/4 c. bread crumbs
Combine milk, flour, margarine, and salt to make a white sauce. Return sauce to low heat. Add grated cheese, stirring constantly. Cook until cheese has melted and sauce boils. Remove from heat. Alternate layers of macaroni and cheese sauce in non-stick baking dish; cover with bread crumbs. Bake at 375 degrees until mixture bubble and crumbs brown.
6 servings.
Amount 1/2 cup.
Exchange: 1 bread, 1 medium-fat meat.
DEVILED EGGS
4 hard cooked eggs
1/2 tsp. dry mustard
1/4 tsp. salt
Dash of onion powder
Dash of pepper
2 tsp. reduced calorie mayonnaise
1 tsp. vinegar
Paprika
Halve eggs; remove yolks and mash. Add other ingredients except paprika to mashed yolks; beat well. Refill egg whites with yolk mixture. Sprinkle with paprika. Refrigerate until served.
Yields 4 servings.
Amount 2 egg halves.
Exchange: 1 medium-fat meat.
TUNA SALAD 2
1 (6 1/2 oz.) can water packed tuna
2 hard cooked eggs, chopped
1/4 c. chopped celery
2 tbsp. reduced calorie mayonnaise
Lettuce leaves; optional
Combine all ingredients except lettuce leaves. Refrigerate until served. Serve on lettuce leaf, if desired.
4 servings.
Amount 1/2 cup.
Exchange: 2 low-fat meat.
SHRIMP SCAMPI
1/2 c. reconstituted dry butter substitute
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. parsley
1/4 tsp. oregano
1/4 tsp. sweet basil
1/8 tsp. cayenne pepper
1 1/2 c. fat free chicken broth
1 1/2 tbsp. lemon juice
2 c. cooked shrimp, peeled and deveined
1 tbsp. cornstarch
Combine all ingredients except shrimp and cornstarch. Bring to a boil and add shrimp. Stir in cornstarch to thicken. NOTE: Serve over rice or noodles (count as bread exchange).
10 servings.
Amount 2 ounces.
Exchange: 2 low-fat meat, 1 vegetable.
ITALIAN SPAGHETTI
1/2 sm. onion, chopped
1/2 lb. lean ground beef
1/3 c. tomato paste
2/3 c. water
2 1/4 tsp. Italian seasoning
1/2 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. oregano
1/8 tsp. pepper
1 sm. bay leaf
1/2 c. tomatoes, fresh or canned
2 c. cooked spaghetti, drained
Combine onion and ground beef. Place in non-stick skillet and brown, draining off fat as it accumulates. Add tomato paste, water, spices, herbs, and tomatoes. Simmer 1 or more hours, adding more water if needed. Serve 1/2 cup sauce over 1/2 cup cooked spaghetti.
4 servings.
Exchange: 1 bread, 1 vegetable, 1 medium-fat meat.
BEEF STEW 2
1 lb. lean beef, cubed
2 tbsp. Worcestershire sauce
1/2 tsp. salt
1/4 tsp. oregano
1/8 tsp. allspice
1 beef bouillon cube
2 c. boiling water
1 c. canned tomatoes
4 med. potatoes, cubed
3 med. carrots, sliced
3 sm. onions, quartered
1 (10 oz.) pkg. frozen peas
Marinate beef in Worcestershire sauce for several hours. Brown beef cubes in non-stick skillet. Add salt, oregano, and allspice. Dissolve bouillon cube in boiling water; pour over beef. Add tomatoes and simmer over low heat for 1 1/2 to 2 hours or until meat is tender. Add potatoes, carrots, and onions, continue to cook for 30 minutes. Add peas; cook 15 minutes longer or until meat and vegetables are tender.
6 servings.
Amount 1 cup.
Exchanges: 1 bread, 2 medium-fat meat, 1 vegetable.
HOLIDAY PRUNE AND RAISIN ROLL
1 tbsp. quick rising yeast
3 1/2 to 4 c. flour
1/4 c. white Sugar Twin
1/4 c. soft, light margarine or 1/4 c. safflower oil
1/2 tsp. salt
1/2 tsp. pure lemon extract or 1 tsp. grated lemon rind
1 1/4 c. lukewarm water
1/2 c. Egg Beaters or 2 well beaten eggs
Pam (pan-coating) or other non-stick spray
Combine flour, yeast, salt, white Sugar Twin together in a bowl. In another bowl cream margarine, water, lemon extract, and Egg Beaters. Combine contents of both bowls and mix until dough is soft. Place dough in another bowl (spray with Pam). Cover and let rise 15-20 minutes.
Punch down and let dough rise for an additional 15-20 minutes. While dough is rising: 1/2 c. raisins 1/2 tsp. pure lemon extract Brown Sugar Twin to taste 1/4 c. evaporated skim milk Cook raisins and prunes in a little water until tender.
Place in blender and mix or mash with potato masher. Add brown Sugar Twin and lemon extract. To prepare roll for cooking: Roll out dough, forming a rectangle. Sprinkle with filling and roll up, sealing edges with a little water.
Place roll on baking sheet, lightly sprayed with Pam. Shape roll into circle or horse shoe. Brush top of roll with evaporated skim milk. Slit top of roll with sharp scissors until some the filling shows through. Bake at 400 degrees for 20-30 minutes or until brown. 35 servings. Exchanges: 1 starch/bread, 1/2 fruit; calories: 109; carbohydrates: 21 gm; protein: 2 1/2 gm; fat: 2 gm.
COUNTRY STYLE CHILI
1 lb. ground beef
3/4 c. chopped onion
1 (16 oz.) can kidney beans
1 pt. canned tomatoes (2 c.)
1 (8 oz.) can tomato sauce
1 (4 oz.) can mushrooms, stems and pieces
1 1/2 c. frozen mixed vegetables
1 tsp. chili powder
1 tsp. salt
1/4 tsp. paprika
1 1/4 c. cayenne pepper
Brown ground beef with fat; drain. Add kidney beans, canned tomatoes, tomato sauce, salt, chili powder, paprika, and cayenne pepper. Simmer 1/2 hour. While simmering, cook frozen mixed vegetables according to directions. Add mushrooms and cooked vegetables to chili and simmer for an additional 1/2 hour.
6 servings.
Exchanges: 1 starch, 1 bread, 2 lean meat and 2 vegetables; calories: 246; carbohydrates: 24 gm; protein 23 gm; fat 7 gm.
SWEET POTATOES A LA ORANGE
2 lb. sweet potatoes, cooked or 2 lb. vacuum packed sweet potatoes
2 tbsp. margarine, melted
1/2 tsp. ground cinnamon
16 dried apricot halves
Fresh orange slices
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake at 425 degrees for about 15 minutes. Add orange slices and serve.
4 servings.
Exchanges: 1 bread, 1 fruit, 1 fat; calories: 185; carbohydrates: 23 gm; protein: 3 gm; fat: 7 gm; sodium: 79 mg.
VEGETABLE CONFETTI
1 sm. zucchini, shredded
1 sm. yellow squash, shredded
2 carrots, shredded
1 sm. onion, sliced thin
2 tbsp. water
2 tsp. margarine
Combine the zucchini, yellow squash, carrots, onion, and water in a skillet. Cover and cook over medium heat for 4-5 minutes or until vegetables are tender. Add margarine. Saute, uncovered, until all moisture has evaporated. Serve immediately.
Makes 2 servings.
Exchanges: 2 vegetable and 1 fat; calories: 94; carbohydrates: 14 gm; protein: 3 gm; fat: 4 gm; sodium: 83 mg.
BAKED APPLES 2
6 or 8 apples
1 can diet strawberry pop
Raisins, if desired
Core apples and place in Pyrex baking dish. Stuff cavity with raisins, if so desired. Pour one can diet pop over apples. Bake in moderate oven (350 to 375 degrees) until apples are tender.
CASSEROLE SAUCE MIX
2 c. non-fat dry milk
3/4 c. cornstarch
1/4 c. instant chicken broth
2 tbsp. dried minced onion
1/2 tsp. pepper
Combine ingredients and store in airtight container. To use as substitute for ONE can condensed soup, mix 1/3 cup of the dry mix with 1 1/4 cup COLD water in saucepan. Cook and stir until thickened. Add 1 tablespoon margarine, if desired. This will add 11.5 grams of fat. For less calories, sodium and fat; Substitute for cream of chicken, celery or mushroom soups in your recipes.
The 1/3 cup with 1 1/4 cup water is equal to 1 can of soup, and there are 95 calories, 0.2 grams fat and 710 milligrams sodium.
Campbells canned soup has 330 calories, 23.8 grams fat and 2370 milligrams sodium.
BROCCOLI CASSEROLE
1/2 c. cooked broccoli
1/4 c. cooked rice
1/4 c. cream of mushroom soup (prepared with skim milk)
1 oz. Cheez Whiz
2 oz. browned ground chuck
Dash of onion powder
Mix all ingredients together in a small glass casserole dish. Cover with waxed paper. Bake in microwave oven for 4 minutes at full power. OR, bake in an oven at 350 degrees for 25 to 30 minutes. The recipe can be increased easily to four servings for a family.
Yields 1 serving.
Exchanges: 1 vegetable, 1 bread, 1 fat and 3 lean meat.
Calories = 310.
CINNAMON TOAST
1 slice high fiber or high protein whole wheat bread
1 tsp. diet margarine
Ground cinnamon
1 pkg. artificial sweetener (Equal)
Toast the bread. Spread on the margarine, and sprinkle on the cinnamon and sweetener.
Yields 1 serving.
Calories = 115.
Exchanges: 1 bread and 1 fat. Cholesterol = 15 grams. Protein = 2 grams. Fat = 5 grams.
STRAWBERRY SHAKE
1/2 c. skim milk
1/2 c. plain low-fat yogurt
1/2 c. frozen unsweetened whole strawberries
1/2 tsp. vanilla extract
1 pkg. artificial sweetener (Equal)
Put all ingredients in a blender or food processor. Blend until smooth and serve.
Yields 1 (1 1/2 cup) serving.
Calories = 106. Exchanges: 2/3 fruit, 1 milk and 1/2 fat. Cholesterol = 19 grams. Protein = 8 grams. Fat = 2.5 grams.
SUGARLESS BANANA BREAD
1 3/4 c. sifted cake flour
2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
1/4 c. melted margarine
2 egg, beaten
Liquid sweetener to equal 1/2 c. sugar
1 tsp. vanilla
2 med. sized bananas, mashed
Sift together flour, baking powder, baking soda and salt. Add remaining ingredients except bananas. Stir only until flour mixture is moistened. Fold in mashed bananas. Pour into greased 8 x 4 inch loaf pan. Bake at 350 degrees until top springs back when touched, about an hour.
Yields 14 slices.
Exchanges: 1 bread and 1/2 fat.
Calories = 109. Carbohydrate = 15 grams. Fat = 4 grams. Protein = 2/5 grams. Cholesterol = 39 milligrams.
BROCCOLI & CHEESE POTATOES
2 baked potatoes
2 tsp. margarine
2 tsp. cornstarch
1/2 c. skim milk
1/8 tsp. dry mustard
4 oz. cheddar cheese, grated
2 c. cooked broccoli
Bake potatoes until done. Cook broccoli in salt water until tender. Melt margarine in saucepan. Add cornstarch, milk and dry mustard; cook until thick. Then stir in cheese until it melts. Stir in broccoli. Split potatoes and top with broccoli mixture.
4 servings.
Exchanges: 1 serving = 1 vegetable, 1 high fat meat, 1 1/4 bread and 1/2 fat.
Calories = 241 per serving. Fat = 11.5 grams. Protein = 12.5 grams. Carbohydrate = 24 grams.
DIET PUMPKIN PUDDING
1 can (16 oz.) pumpkin
2 c. skim milk
2 eggs
1 tsp. cinnamon, or more
Dash of salt (1/8 tsp.)
1 tsp. vanilla
4 to 5 pkg. Equal to taste
Blend all ingredients. Pour into a casserole bowl. Bake at 425 degrees for 15 minutes, then lower the heat to 350 degrees and bake another 40 to 45 minutes.
OATMEAL - FRUIT COOKIES
1 c. flour
1 tsp. baking soda
1/2 tsp. cinnamon
1 c. water
1/2 c. raisins
1/2 c. chopped, pitted dates
1/2 c. chopped, peeled apple
1/2 c. oleo or butter
2 eggs, beaten
1 tsp. vanilla
3/4 c. chopped walnuts
Sift or mix together flour, baking soda and cinnamon; set aside. In 2 quart saucepan over medium high heat bring water, dates, apple and raisins to a boil. Reduce heat to low; simmer 3 minutes. Remove from heat. Add oleo; stir until melted. Pour into large bowl; cool slightly. Add beaten eggs and vanilla. Stir in dry ingredients, oats and nuts. Cover and refrigerate overnight. Drop by heaping teaspoonfuls, 2 inches apart, on greased baking sheet. Bake in 350 degree oven for 12 to 14 minutes. Remove from baking sheet. Cool on racks. Store in refrigerator in airtight container.
Makes about 40 cookies.
BANANA - RAISIN COLE SLAW
2 c. shredded cabbage
1/2 med. banana, chopped
4 tbsp. raisins
1 tbsp. mayonnaise
1/4 tsp. liquid sweetener or 1 pkg. Equal
Mix well and chill.
Makes 5 servings.
Exchanges: 1 serving = 1 vegetable, 1 fruit and 1/2 fat.
Calories = 60 per serving.
POPCORN TREAT
1 c. plain popped popcorn (unsalted, preferably air popped)
1 c. bite-size shredded wheat biscuits
2 tbsp. raisins
1 tbsp. dry roasted sunflower seeds
1/2 tsp. ground cinnamon
Mix first 4 ingredients. Sprinkle cinnamon over mixture and toss lightly. (Can be made in larger quantities and stored in an airtight container at room temperature.)
Makes 2 cups (2 servings).
Calories = 150 per 1 cup serving.
Food exchanges: 1 cup serving = 1 1/2 bread, 1/2 fruit and 1/2 fat. Cholesterol = 27 grams. Protein = 3 grams. Fat = 3 grams.
MEATLOAF
1 1/2 lb. lean ground beef
1 beaten egg
2 tbsp. chopped onions
1 c. allspice
1 c. corn flakes
1/4 c. water
1/2 tsp. sage
1/2 tsp. garlic
Mix egg, water and corn flakes; let set for 10 minutes. Mix with meat and remaining ingredients. Pack into an oiled loaf pan. Bake at 350 degrees for 1 hour.
Yields 9 servings.
Exchanges: 1 serving = 3 lean meat and 1 fat.
Calories per serving = 186. Carbohydrate = 2.6 grams. Fat = 14.8 grams. Protein = 21.4 grams. Sodium = 45 milligrams. Cholesterol = 86 milligrams.