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Make Ahead Mashed Potatoes
Source
of Recipe: Joanna M. Lund Another Potful of Recipes p.163
Serves 8 (3/4 cup)
List of Ingredients
3 cups hot
water
2 2/3 cups instant potato flakes
1/2 cup (4 ounces) Philiadelphia fat-free cream cheese
1/2 cup Land O Lakes
no-fat sour cream
1 tablespoon + 1 teaspoon reduced-calorie margarine
1 teaspoon dried onion flakes
1/8 teaspoon
black pepper
Paprika
Spray slow cooker container with butter-flavored cooking spray. In prepared container, combine
water and potatoes, mixing well with a fork. Stir in cream cheese, sour cream, margarine, onion flakes, and black pepper.
Lightly sprinkle top with paprika. Cover and cook on LOW 3 to 4 hours.
Each serving equals: 1.50 WW Points
HE:
1 Bread, 1/4 Protein, 1/4 Fat, 15 Optional Calories
77 Calories, 1 gm Fat, 4 gm Protein, 13 gm Carbohydrate, 138 mg
Sodium, 85 mg Calcium, 0 gm Fiber
DIABETIC: 1 Starch
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FRUITY SWEET POTATOES
Ingredients:
4 medium sweet potatoes, unpeeled
1 teaspoon low-fat margarine
1/4 cup unsweetened pineapple juice
2 tablespoons
low-sodium chicken broth
1 tablespoon chopped pineapple
Pinch of cinnamon
Pinch of grated nutmeg
Pinch of allspice
Nonstick
cooking spray
Instructions:
Preheat oven to 375 degrees F. Boil the potatoes in a pan until tender, about 30 minutes.
Remove skins. In a large bowl, mash the pulp. Add the margarine, fruit juice and broth and whip until
fluffy. Add the chopped
pineapple and spices. Coat a 1-quart baking dish with nonstick cooking spray. Transfer the potato mixture to the dish. Bake
30 minutes or until lightly browned.
Makes 8 servings. 2.25 WW POINTS
Nutrition information per
2/3 cup serving: 116 calories; 0.7g fat (0.2g saturated fat; 5% of calories from fat); 0.1mg cholesterol; 23mg sodium; 26.1g
carbohydrate; 2.7g fiber; 1.8g protein
Exchange value: 1 1/2 starch
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Amber’s Grilled Monterey
Chicken (Serves 2)
4 slices turkey bacon
2 boneless skinless chicken breast halves
2 Monterey Jack cheese slices
½
cup low fat sharp cheddar cheese, shredded
1 large tomato, diced
Pre-heat outdoor grill, george foreman or oven
broiler. In a skillet, cook turkey bacon; cool, crumble and set aside. Chop tomatoes and set aside. Cook chicken breasts on
grill, turning to brown on both sides. As soon as chicken comes off the grill and while it is piping hot, top with a slice
of Monterey Jack cheese, then crumbled bacon and tomato; finally sprinkle with cheddar cheese. The heat from the chicken will
melt the cheeses and make this nice and gooey. If you don’t get the cheese on the chicken in time to melt it, you can
put it under the oven broiler for a few moments. 6WW POINTS
Nutrition per serving: 297 calories; 12 g fat;
42 g protein; 4 g carbohydrate; 1 g dietary fiber; 100 mg cholesterol; 407 mg sodium.
Exchanges: 5 ½ lean meat; ½ vegetable;
1 fat
Serving suggestions: sautéed zucchini and yellow squash and a green salad
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Mashed Potato Soup
1 Tablespoon
chopped onion
1 Tablespoon butter or margarine
2 cups milk
1 1/2 cups mashed potatoes (prepared with milk and
butter)
1/2 teaspoon salt (optional)
1/8 teaspoon celery salt (optional)
1/8 teaspoon pepper
1 Tablespoon
minced fresh or dried chives
In a saucepan, sauté the onion in butter until tender. Add milk, potatoes, pepper, salt
and celery salt if desired. Heat through. Garnish with chives. (3 servings - 1 cup each) 4WW POINTS
Nutritional Analysis:(prepared
with margarine, skim milk and no salts)
Calories - 192
Sodium - 401mg
Cholesterol - 5mg
Carbs - 28gm
Protein
- 8gm
Fat - 6gm
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Panhandle Cheese Muffins
________________________
Whether
the day's agenda calls for fixing fences, herding cattle, or just watching over some feisty children, a nourishing breakfast
or brunch is a very good idea. These creamy, cheesy muffins smell so good while they're baking, it's tempting to keep pulling
open the oven door, but DON'T! Patience will be rewarded, I promise.
Serves 8
1 1/2 cups Bisquick Reduced Fat
Baking Mix
3/4 cup (3 ounces) shredded kraft reduced-fat Cheddar cheese
1 tablespoon Splenda or Sugar Twin
1 teaspoon
dried onion flakes
1 teaspoon dried parsley flakes
1/2 cup skim milk
1/4 cup Land O Lakes no-fat sour cream
1/4
cup(one 2-ounce jar) chopped pimiento, undrained
Preheat oven to 375 degrees. Spray 8 wells of a 12-hole muffin pan
with butter-flavored cooking spray or line with paper liners. In a large bowl, combine baking mix, Cheddar cheese, Splenda,
onion flakes, and parsley flakes. Add skim milk, sour cream, and undrained pimientos. Mix just until combined. Evenly spoon
batter into prepared muffin wells. Bake for 22 to 26 minutes or until a toothpick inserted in center comes out clean. Place
muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.
Each
serving equals:
HE: 1 Bread, 1/2 Protein, 14 Optional Calories
____________________________________________________________
123
Calories, 3 gm Fat, 5 gm Protein, 19 gm Carbohydrate, 369 mg Sodium, 123 mg Calcium, 1 gm Fiber
____________________________________________________________
DIABETIC:
1 Starch, 1/2 Meat
____________________________________________________________Weight Watchers: 3 Points
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Bacon Cheeseburger Patties
16
ounces ground 90% lean turkey or beef
1/4 Cup Hormel Bacon Bits
1/3 Cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar
cheese
6 Tablespoons (1 1/2 ounces) dried fine bread crumbs
2 Tablespoons Heinz Light Harvest or any reduced-sodium
ketchup
1/4 Cup water
6 reduced-calorie hamburger buns
In a large bowl, combine meat, bacon bits, Cheddar cheese,
bread crumbs, ketchup, and water. Mix well to combine. Using a 1/3 Cup measuring cup as a guide, form into 6 patties. Place
patties on a grill or a large skillet sprayed with butter-flavored cooking spray. Brown 4 to 5 minutes on each side or until
to desired doneness. For each sandwich, place 1 browned patty between a bun.
Serves 6
4.25 WW POINTS
Each serving equals:
HE: 2 1/3 protein, 1 1/3 bread, 1/4 slider, 2 optional calories
232 calories,
8 gm fat, 20 gm protein, 20 gm Carbohydrate, 547 mg Sodium, 61 mg Calcium, 1 gm Fiber
DIABETIC: 2 1/2 Meat, 1 Starch
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Coconut Pudding
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As
immigrants from the Caribbean abd South America arrived on our Southern shores, they brought with them foods that made them
feel more at home. This coconut pudding is similar to a dish called flan that is often served in coconut or caramel versions,
especially in south Florida. This one fairly sings with a calypso beat, so don't be surprised if you suddenly start vocalizing
like Harry Belafonte!
Serves 4
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3
cup Carnation Nonfat Dry Milk Powder
1 3/4 cups water
1 teaspoon coconut extract
1/4 cup flaked coconut
In
a medium saucepan, combine dry pudding mix, dry milk powder, and water. Cook over medium heat until mixture thickens and starts
to boil, stirring constantly. Remove from heat. Stir in coconut extract and coconut. Evenly spoon mixture into 4 dessert dishes.
Refrigerate for at least 30 minutes.
Each serving equals:
HE: 1/2 Skim Milk, 1/4 Slider, 15 Optional Calories
____________________________________________________________
77
Calories, 1 gm Fat, 4 gm Protein, 13 gm Carbohydrate, 188 mg Sodium, 138 mg Calcium, 0 gm Fiber
____________________________________________________________
DIABETIC:
1/2 Skim Milk, 1/2 Fat
(((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((
CHESSBURGER MACARONI - Cooking Healthy
Across America
8 oz. gr. beef or turkey 1 tesp. chili seaasoning
1/4 cup chpd onion 2 cups hot cooked elbow
1 3/4
cup or (1-14 oz. can macaroni, rinsed and
stew tomatoes)coarsely drained
chopped & undrained 1/4 (3-oz.)shredded
red.fat
1/4 cup ketchup (light) cheddar cheese
In a large skillet sprayed with butter flavored spray, brown meat
and onion. Stir in undrained tomatoes,ketchup & chili season. Add macaroni & ched. cheese. Mix well to combine. Lower
heat and simmer for 6 min. or until cheese melts and mixture is heated thru. atir occcasionally.
Serves 4 (1 cup) 2
1/2 protein 1 bread, 1 veg & 15 opt cal /285 cal 9 fat gr. 2 fiber or 6 W.W. points
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Lady Baltimore Cake - Page 92, CHAA
"Here's a
spectacular cake named for one of Maryland's most prominent women of a past century. I found recreating this recipe a real
challenge, since the original dessert calls for a boiled frosting just full of sugar. Because Sugar Twin doesn't make a satisfactory
syrup, I had to substitute Cool Whip instead. But I'd bet that if Lady Baltimore herself were making this treasured treat
today, she'd choose to do it the Healthy Exchanges way!" - Serves 12
1 1/3 cups Carnation Nonfat Dry Milk Powder
1
cup cold water
1 tablespoon white vinegar
1 1/2 cups all-purpose flour
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1
teaspoon baking powder
1 teaspoon baking soda
1/2 cup Kraft fat-free mayonnaise
1 tablespoon vanilla extract*
2
1/2 cups Cool Whip Free
1/4 cup (1 oz.) chopped pecans
8 maraschino cherries, quartered
1/4 cup raisins
1/4 cup
chopped figs
Preheat oven to 350 degrees. Spray two 9 x 9" cake pans 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 and
baking soda. Stir mayonnaise and 2 teaspoons vanilla extract into milk mixture. Add milk mixture to flour mixture. Mix gently
to combine. Pour batter into prepared cake pans. Bake for 18 to 22 minutes or until a toothpick inserted in center comes out
clean. Place cake pans on wire racks and cool for 10 min. Remove cakes from pans and continue to cool completely on wire racks.
In a large bowl, combine Cool Whip Free and remaining 1 teaspoon vanilla extract. Add pecans, maraschino cherries, raisins
and figs. Mix gently to combine. To assemble cake, place 1 cake layer on serving plate, spread 1 cup topping mixture over
top, arrange remaining cake layer on top, and frost sides and top with remaining topping. Cut into 12 servings. Refrigerate
leftovers.
Each serving equals: 3WW Points
146 cal, 2 gm fat, 1 gm fiber
Diabetic: 2 starch/carbohydrates
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