Applesauce
Pork Balls
4 Points
per serving
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces lean pork tenderloin -- 90 % Lean (ground)
3/4 cup unsweetened applesauce
6 tablespoons fine dry breadcrumbs
1 Teaspoon Dried parsley
15 ounces Chunky tomato sauce
1/2 cup onion -- finely chopped
1 tablespoon sugar substitute -- Brown Sugar TwinPreheat oven to 350º F.
Spray an 8-by 8-inch baking dish with butter-flavored cooking spray.
In a medium bowl, combine pork, applesauce, bread crumbs, and parsley flakes. Mix
well with hands to combine.
Form into twelve (1 1/2-inch) balls. Place balls in prepared baking dish.
In a small bowl, combine tomato sauce, onion, and Brown Sugar Twin. Pour sauce
mixture evenly over meatballs.
Cover and bake 45 minutes. Uncover and continue baking 15 minutes.
Place baking dish on a wire rack and let set 5 minutes.
Divide into 6 servings.
Freezes well.Description:
"4 Points per serving"
Per serving:
162 Calories (kcal); 3g Total Fat; (18% calories from fat); 18g Protein;
15g Carbohydrate; 49mg Cholesterol; 112mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
************************************************
Bacon-Wrapped
Shrimp
Serving Size
: 4 Preparation Time :0:00
Categories : Appetizers 3 Points Per Serving 8 ounces Canadian bacon -- cooked and drained, cut into 12 slices
12 medium shrimp -- shelled and deveined
1 medium red bell pepper -- seeded and cut into 12 strips
1 tablespoon teriyaki sauce -- low sodium
1 1/2 teaspoons teriyaki sauce -- low sodium
1 tablespoon chili sauce -- low sodium
1 1/2 teaspoons chili sauce -- low sodium
1 tablespoon hoisin saucePlace
bacon on rack; cover with paper towel. Microwave on High 1 minute; pat dry on
paper towel. Let cool slightly.
Wrap one shrimp and one pepper strip in each piece of bacon; secure with wooden pick.
Place in 11 x 7" baking dish. Repeat with remaining bacon, shrimp and bell pepper.
In small bowl, combine the teriyaki, chili and hoisin sauces with 2 tablespoons
water; pour over shrimp. Cover and refrigerate 2 hours, turning once.
Uncover and microwave on High 3-4 minutes, until shrimp are cooked through. Let
stand 5 minutes before serving.3 Points per serving
**************************************************
Chili Con Queso Dip
Serving Size : 14 Preparation
Time :0:00
Categories : Appetizers 2 Points Per Serving Amount Measure Ingredient
-- Preparation Method
-------- ------------ --------------------------------
14 1/2 ounces diced tomatoes -- undrained
10 ounces tomatoes with green chilies -- undrained
1 teaspoon olive oil
1/2 cup onion -- chopped
2 cloves garlic -- minced
8 ounces fat-free cream cheese -- softened
1 teaspoon chili powder
6 ounces Velveeta Light -- cubed
cilantro leaves, whole -- optionalDrain tomatoes and tomatoes with
chilies in a colander over a bowl, reserving 1/3
cup liquid; set tomatoes and reserved liquid aside.
Heat oil in a medium saucepan over medium heat. Add onion and garlic; sauté 4
minutes. Add cream cheese; cook until cheese melts, stirring constantly. Add
tomatoes, reserved liquid, and chili powder; bring to a boil. Add processed cheese;
reduce heat and simmer 3 minutes or until cheese melts, stirring constantly.
Garnish with cilantro, if desired. Description:
"2 Points per serving"
Yield:
"3 1/2 cups"
- - - - - - - - - - - - - - - - - - - Per serving: 77 Calories (kcal);
3g Total Fat; (34% calories from fat); 7g Protein;
6g Carbohydrate; 9mg Cholesterol; 501mg Sodium
Food Exchanges: 0 Grain Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other CarbohydratesServing Ideas : Serve warm
with baked tortilla chips.NOTES : (serving size: 1/4 cup)
Heavenly Peanut Butter Pudding
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 FiberDIABETIC: 1 starch, 1/2 skim milk, 1/2 fat, 1/2 fruit
*************************************************************************************************
Cheesy Skillet Potatoes
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
*********************************************************************************************
Potluck Stew
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
**********************************************************************************************
Baked Potatoe Soup
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
***************************************************************************************
Cheesy Chicken Casserole from Grandma's Comfort Food-Made Healthy
Serves 4
1 cup (3
ounces) uncooked rotini pasta
2 cups frozen carrot,broccoli, and cauliflower blend
3 cups water
1 full cup (6 ounces)
diced cooked chicken breast
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3ounces) shredded Kraft
reduced fat Cheddar Cheese
1/8 teaspoon black pepper
1/2 teaspoon dried parsley flakes
Preheat oven to 350 degrees.
Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a medium saucepan, cook rotini pasta and vegetables
in water for 15 minutes or until tender. Drain. Return mixture to saucepan. Add chicken. Mix well to combine. Stir in mushroom
soup, Cheddar cheese, black pepper, and parsley flakes. Pour mixture into prepared baking dish. Bake for 20 minutes. Place
baking dish on a wire rack and let sit for 5 minutes. Divide into 4 servings.
Hints:1. 1 cup frozen cauliflower, 1/2 cup
frozen broccoli, and 1/2 cup frozen carrots may be used in place of frozen blended vegetables.
2. If you don't have leftovers,
purchase a chunk of cooked chicken breast from your local deli.
Each serving equals: HE: 2 1/2 Protein. 1 bread. 1 Vegetable.
1/2 Slider. 1 optional CAlorie
239 calories. 7 gm fat. 23 gm protein. 21 gm carbohydrate. 550 mg sodium. 237 mg calcium.
2 gm fiber
Diabetic: 2 1/2 meat. 1 1/2 starch. 1 vegetable
***************************************************************************************
Ole Timer's Chicken Casserole
2 c. Healthy Request Chicken Broth
1/3 c. dry milk powder
1/4 c. water
1/2 c.
finely chopped onion
1 full cup diced cooked chicken breast
3/4 c shredded reduced fat chedder cheese
1 c. uncooked
Minute Rice
1/4 tsp. black pepper
1 tsp. dried parsley flakes
Preheat oven to 375 degrees. Spray an 8x8 baking
dish with butter flavored cooking spray. In a large bowl, combine chicken broth, dry milk powder, and water. Stir in onion
and chicken. Add chedder cheese, uncooked rice, black pepper and parsley flakes. Mix well to combine. Pour mixture into prepared
baking dish. Cover and bake for 45 minutes. Uncover and continue baking for 15 minutes. Place baking dish on wire rack and
let set for 5 minutes. Divide into four servings.
Each serving equals:
HE: 2 1/2 Pr, 3/4 Br, 1/4 SM, 1/4 Veg, 8
OC
195 cal, 7 gm fat, 25 gm protein, 10 grm carb, 533 mg sodium, 284 mg. cal, 1 gm fiber
Diabetic: 2 1/2 meat, 1 1/2
starch
******************************************************************************************
Cowboy Pot Pie
Serves 6
Freezes well
16 ounces extra lean
ground turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
10 ounces (one 16-ounce can) pinto
beans, rinsed and drained
1 cup (8-ounce can) Hunt's tomato sauce
2 teaspoons chili seasoning
1 tablespoon Brown
Sugar Twin
1 (7.5 ounce) can Pillsbury refrigerated buttermilk biscuits
1 teaspoon dried parsley flakes
3 tablespoons
(3/4 ounces) shredded Kraft reduced-fat Cheddar cheese
Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish
with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat, onion,
and green pepper. Stir in pinto beans, tomato sauce, chili seasoning, and Brown Sugar Twin. Mix well to combine. Bring mixture
to a boil. Spread hot mixture into prepared baking dish. Separate biscuits and cut into 4 pieces. Evenly place biscuit pieces
over meat mixture. Sprinkle parsley flakes over biscuits. Top with Cheddar cheesse. Bake for 15 to 20 minutes or until biscuits
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: 3 Pr,1 Ve, 1 1/4 Br, 1 OC
292 calories, 8 gm Fa, 21 gm Pr, 34 gm Ca, 653 mg So, 56 mg Cl, 7 gm Fi
DIABETIC:
2 1/2 Mt, 1 1/2 St, 1 Ve
**************************************************************************************
Island Shrimp and Rice
1 cup (one 8-oz can) pinapple chunks packed
in fruit juice, drained and hold 3 tbl of liquid (I used all the liquid)
3/4 cup chopped green bell pepper
3/4 cup fat
free french dressing
1 (10 oz) package frozen cooked shrimp, thawed (I used a 10 oz fresh cooked shrimp that was on sale)
1
tbl fresh parsley or 1 tsp dried parsley flakes
3 cups hot cooked rice (I used 3 cups cooked coucous)
In large skillet
sprayed with butter flavor spray combine reserved pineapple liquid and green pepper. Cook over medium heat for 5 min or until
pepper is just tender, stirring occasionally. Add French dressing, pinapple, shrimp and parsley. Mix well, lower heat, and
simmer for 5 min or until heated throughout. For each serving place 1/2 cup rice (or couscous)and add 1/2 cup shrimp mixture
on top.
Serves 6
HE 1 2/3 proteing, 1 bread, 1/3 fruit, 1/4 vegetable, 1/8 slider, 10 optional calories
205
calories, 1 gm fat, 12 protein, 37 carbs, 410 mg sodium, 35 mg calcium, 2gm fiber
Diabetic: 2 starch/carbs, 1 1/2 meat,
1/2 fruit
WW: 4 points if use rice
3 points if use couscous (all I did was boil 2 cups water, then add 1 cup couscous,
take off stove, cover and 5 min later it is done)
*********************************************************************************************
Potato Corn Bake
2/3 cup carnation nonfat dry milk powder
1/2 cup water
2 cups (1 16 oz. can) cream-style
corn
2 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/4 cup (2 oz. jar) diced pimento
1/4 tsp. black pepper
1/2
cup frozen whole corn (Ileft this out)
6 cups (15 oz.) frozen shredded or hash brown potatoes
heat oven to 375 degrees.
spray
9 x 13 baking dish with butter flavored spray. Combine milk powder and water in large bowl. Stir in corn, onion flakes, parsley
flakes, pimento and pepper. Add potatos. Mix well. Pour mixture into prepared baking dish and bake 40 to 45 minutes.
Serves
8 ( I cut the recipe in 1/2 to make 4 servings)
HE/ 1 bread, 1/4 skim milk
137 Calories, 1 gm fat, 4 gm protein,
28 gm carbohydrate, 230 mg. sodium, 2 gm fiber
Diabetic 1 & 1/2 starch
WW -- 2 points
*********************************************************************************************
Reuben Roll-Ups Serves 8 (1 piece)
1 (8ounce) can Pillsbury
refrigerated crescent dinner rolls
1 cup (1-8 ounce can) regular sauerkraut, drained
1/4 cup Kraft Fat Free Thousand
Island Dressing
1 (2.5 ounce) package Carl Buddig 90% lean corned beef, finely chopped
2 (3/4 ounce) slices Kraft reduced
fat Swiss Cheese
Preheat oven to 375 degrees. Unroll and separate crescent rolls. In a small bowl, combine sauerkraut,
Thousand Island dressing, and chopped corned beef. Spoon a full 2 tablespoons of mixture on large end of each roll. Cut Swiss
cheese slices into 4 pieces. Place quarter slice of cheese on top of each. Roll up as for jelly rolls. Place on ungreased
cookie sheet. Bake 12 to 14 minutes or until rolls are golden brown. Serve hot.
Each serving equals:
HE: 1 bread,
1/3 protein, 1/4 vegetable, 16 optional calories
134 Calories, 6 gm Fat, 5 gm Protein, 15 gm Carbs, 628 mg Sodium, 1 gm
fiber
DIABETIC: 1 starch, 1/2 meat, 1/2 Fat
*********************************************************************************************
FAST-FOOD CHEESEBURGER SKILLET
8 oz. ground 90%
lean turkey or beef
1/2 cup (2.5 oz. jar) sliced mushrooms, undrained
1 (10 3/4 oz.) can Healthy Request Cream of Mushroom
Soup
3/4 cup (3 oz.) shredded Kraft reduced fat Cheddar cheese
2 tablespoon Heinz Lite Ketchup
1/4 cup Kraft fat
free mayonnaise
2 tablespoons sweet pickle relish
2 cups hot cooked noodles, rinsed and drained
In a large skillet
sprayed with butter flavored cooking spray, brown meat. Stir in undrained mushrrooms and mushroom soup. Add cheddar cheese.
Mix well to combine. Stir in ketchup, mayonnaise and pickle relish. Continue cooking, stirring often, until cheddar cheese
is melted. Add noodles. Mix well to combine. Lower heat. Continue cooking, stirring often, until mixture is heated through,
about 5 minutes.
Hint: 1 3/4 cups uncooked noodles usually cooks to about 2 cups.
Each serving equals:
HE:
2 1/4 Protein, 1 Bread, 1/4 Vegetable 3/4 Slider, 5 optional calories
310 calories, 10 gm fat, 21 gm protein, 34 gm
carbohydrate, 784 mg sodium, 2 gm fiber
DIABETIC: 2 meat, 2 starch
************************************************
