30 Minutes to Mealtime: A Healthy Exchanges Cookbook

30 Minutes to Mealtime A HEALTHY EXCHANGES® COOKBOOK JoAnna M. Lund with Barbara Alpert A Perigee Book 30 Minutes to...

Author: JoAnna M. Lund | Barbara Alpert

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30 Minutes to Mealtime A HEALTHY EXCHANGES® COOKBOOK

JoAnna M. Lund with Barbara Alpert

A Perigee Book

30 Minutes to Mealtime

Also by JoAnna M. Lund The Healthy Exchanges Cookbook HELP: The Healthy Exchanges Lifetime Plan Cooking Healthy with a Man in Mind Cooking Healthy with the Kids in Mind Diabetic Desserts Make a Joyful Table Cooking Healthy Across America A Potful of Recipes Another Potful of Recipes The Open Road Cookbook Sensational Smoothies Hot Off the Grill: The Healthy Exchanges Electric Grilling Cookbook Cooking Healthy with Splenda Cooking Healthy with a Microwave The Diabetic’s Healthy Exchanges Cookbook The Strong Bones Healthy Exchanges Cookbook The Arthritis Healthy Exchanges Cookbook The Heart Smart Healthy Exchanges Cookbook The Cancer Recovery Healthy Exchanges Cookbook String of Pearls Family and Friends Cookbook JoAnna’s Kitchen Miracles When Life Hands You Lemons, Make Lemon Meringue Pie Cooking Healthy with Soy Baking Healthy with Splenda Cooking for Two Cooking Healthy with a Food Processor Pizza Anytime

30 Minutes to Mealtime A HEALTHY EXCHANGES® COOKBOOK

JoAnna M. Lund with Barbara Alpert

A Perigee Book

A PERIGEE BOOK Published by the Penguin Group Penguin Group (USA) Inc. 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) • Penguin Books Ltd., 80 Strand, London WC2R 0RL, England • Penguin Group Ireland, 25 St. Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) • Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) • Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi—110 017, India • Penguin Group (NZ), 67 Apollo Drive, Mairangi Bay, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) • Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England While the author has made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content. Copyright © 2007 by Healthy Exchanges, Inc. Diabetic Exchanges calculated by Rose Hoenig, R.D., L.D. All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the author’s rights. Purchase only authorized editions. PERIGEE is a registered trademark of Penguin Group (USA) Inc. The “P” design is a trademark belonging to Penguin Group (USA) Inc. For more information about Healthy Exchanges products, contact: Healthy Exchanges, Inc. P.O. Box 80 DeWitt, Iowa 52742-0080 (563) 659-8234 www.HealthyExchanges.com Library of Congress Cataloging-in-Publication Data Lund, JoAnna M. 30 minutes to mealtime : a Healthy Exchanges cookbook / JoAnna M. Lund with Barbara Alpert. p. cm. Includes bibliographical references and index. ISBN: 1-4295-7488-7 1. Quick and easy cookery. 2. Low-fat diet—Recipes. I. Alpert, Barbara. II. Healthy Exchanges, Inc. III. Title. IV. Title: Thirty minutes to mealtime. TX833.5.L8585 2007 641.5'63—dc22 2006103240 PUBLISHER’S NOTE: The recipes contained in this book are to be followed exactly as written. The publisher is not responsible for your specific health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to the recipes contained in this book.

Dedication

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his book is dedicated in loving memory, as all of my books are, to my parents, Jerome and Agnes McAndrews. My mother had an innate ability to create menus in which the colors and the flavors were “just right.” And she did this on a tight budget with almost no modern conveniences in her kitchen. It was another way her creativity could shine. While my father wasn’t artistic, he certainly was practical—and to be able to prepare and serve a four-course menu in thirty minutes or less is something he would be mighty proud of. I hope you enjoy these ultra-quick (and healthy and tasty) menus on a regular basis. When you do, don’t thank me—thank my parents, from whom I inherited both my mother’s artistic talents and my father’s practical traits. My mother was as prolific with poems as she was with menus. Here is one that I thought you’d enjoy.

Heirlooms If my family heirlooms could only talk, what a wonderful story each would tell. From my grandmother’s dry pine sink, to the wooden bucket that hung in the well. The copper teakettle Mother used in her kitchen is in my living room today. A beautiful walnut spool sofa is just one of the many treasures in my display. Every room in my house has a reminder from fifty to two hundred years or more. You can see one of my prize possessions on the wall, as you open my front door. It is a shadow box with the Nativity figurines and is nearly a century old. It was brought from an oppressed country to the land where freedom is valued above gold. I cherish all of my heirlooms dearly from the Revolutionary war to our present day, But the one I love most is my Heritage of being an American, where I’m free to pray. —Agnes Carrington McAndrews

Acknowledgments

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hile the time you’ll spend in the kitchen preparing these menus might be brief, it took a lot of help from a lot of people to create this cookbook. For helping me get supper on the table fast, so to speak, I want to thank: Shirley Morrow, Rita Ahlers, Phyllis Bickford, Cheryl Hageman, Gina Griep, and Jean Martens—my employees. Each did her share, and then some! Some typed, some stirred up recipes, some washed dishes, and some answered the phones so the others could keep focused, and all helped with the taste testing! Cliff Lund—my long-haul truckin’ husband. While he wasn’t here for the day-in and day-out tasting, he did his share when home on the weekends. And he never complained when he thought he was going out for a steak supper and instead sat down to taste-test yet another of my menus! Barbara Alpert—my writing partner. She’s in New York City and I’m here in DeWitt, Iowa. But with the cooperation of our computers, I could send her chunks of chapters via e-mail, and she could take my words and make them even easier for you to understand! Coleen O’Shea—my literary agent. She’s the one who suggested I write a “faster than speedy” cookbook for all those busy cooks who have more than their share on their plates, but who still want to share healthier meals with their loved ones! John Duff—my publisher and editor. I’m so pleased that he thought the idea for an everyday quick-menu cookbook was just what America’s kitchens needed! God—my Creator and Savior. As always, I said a prayer for guidance before starting this project, and the ideas for ultra-quick healthy menus that taste as good as they look flowed like water!

Contents

Saving Time for Life’s Precious Moments A Peek Into My Healthy Exchanges Pantry Yes, But How Much Should It Be? A Healthy Exchanges Chopping Chart JoAnna’s Ten Commandments of Successful Cooking

1 9 13 17

THE RECIPES How to Read a Healthy Exchanges Recipe 50 Fabulous Menus for Fast, Festive Meals Fun, Fast Fiesta Cozy Autumn Delight Spicy Southern Supper Stay-at-Home Picnic Supper Autumn Leaves, Maple Trees Victory-Garden Vittles South-of-the-Border Sizzling Supper Sunday Night Sopranos-Watching Party A Three C’s Card Party Luncheon Heaven in the Heartland “Flavors of the Fifties” School Night Supper TV Tailgate Party Ooh-La-La, Let’s Eat! “The Thrill of a Villa” That’s Amore Summer Night Patio Party “Tastes Like Love” Dinner à Deux Holiday House Party Supper Harvest Dinner Delight Spice Makes Supper Twice as Nice

23 25 27 32 37 42 47 52 57 62 67 72 77 82 87 92 97 102 107 112 117 122 ix

Strike Up the Band! A Moonlit Night in Mexico Ach, It’s Oktoberfest! Bringing “Little Italy” Home Everyone’s Home for Dinner! Country Comfort on a Plate Let It Be Luscious Taste of the Tropics The South Will Rise Again Chocolate, Chocolate Every Day Oven-Baked and Oh-So-Good! Cinco de Mayo Celebration Sizzle and Spice and Everything Nice Sing for Your Supper! Acapulco Adventure Warm Hearts, Wintry Nights Never Too Rich Cards and Cocktails “Grill” and Chill Soup ’n’ Salad Supper Time to Wrap the Presents Catalina on My Mind Bring on the Beef Festive and Fruity Shake It Up, Baby Join Us for Brunch Going Bananas Creative Combinations The Pleasure of Textures Let’s Party with Pork! Making Healthy Exchanges Work for You Index

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Contents

128 133 138 143 148 153 158 163 168 173 178 183 188 193 199 204 209 215 220 225 230 236 241 246 251 256 261 266 271 276 281 283

Saving Time for Life’s Precious Moments

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o any of these comments sound like something you might have said? “I want to eat healthier meals, but I just don’t have the time.” “Cooking takes so much time; I usually just stop at the drivethru.” “I just didn’t have time to get to the store.” “Most recipes are too complicated, especially when I’m tired.” “I can never figure out what to serve with what.” For years I’ve been hearing these kinds of comments from readers of my newsletter, viewers at QVC, and all kinds of people who’ve watched my cooking demonstrations in person. And while it’s true that most of my Healthy Exchanges recipes are quick and easy, I decided it was time to share two hundred of my speediest dishes in a very special book that offers you fifty—count ’em, fifty—menus that make meal planning fast and fabulous! Let’s tackle some of your concerns right up front:

1

I want to eat healthier meals, but I just don’t have the time. I’m one of the busiest people I’ve ever known, and I know that you can find thirty minutes to make any one of the menus in this book. I remember when I was working full-time, raising three children, and living single. I used to say that I didn’t have time to cook healthy meals, but somehow I found the time all those years ago for other activities that weren’t nearly as important to my family’s wellbeing and my own good health. If this is your concern, think about what you do on a given day that takes about thirty minutes, and imagine eliminating that activity in order to prepare a fresh and healthy evening meal. So you didn’t spend a half hour shopping for another pair of shoes, or you skipped that lengthy chat with a coworker in the parking lot before you drove home. Would you even miss it? The simple point is that all of us develop habits that cost us time—but we can break those habits and choose to spend just thirty minutes making a positive change in our lives. We find the time to browse on eBay, forward jokes via e-mail, and watch movies we’ve already seen because they’re on cable again. We may not even be aware of our time-wasting behaviors, but that doesn’t mean we can’t learn to do better. We can. And with this book, you will.

Cooking takes so much time; I usually just go to the drive-thru. I won’t deny it—those fast-food places do a remarkable job of getting food out to your car very quickly. But what about that food you’re spending your hard-earned money for? It’s tasty, of course, but it’s also high in fat, sodium, and calories—and if you pick up dessert there, too, you’re adding a lot of sugar that isn’t good for you either. 2


A recent study pointed out that fast-food restaurants have marketed some items on their menus to appeal to people who want to eat healthier meals, but they may not be getting what they think they’re getting. A good example is a fast-food salad featuring a chicken breast on top. If you opt for the crispy version and pour on the entire packet (or even two!) of salad dressing, you’re actually eating something that’s higher in calories than if you bought an entire crispy chicken meal. It’s time to acknowledge that what you tell yourself is the healthiest choice on a high-fat menu may still be harmful to your health. And it’s time to admit that you might just have the time to do a lot better—and save a little gas (which, as I write this, is rising in price by the hour!).

I just didn’t have time to get to the store. Okay, this one requires a little effort on your part—and yes, initially, it will take a little time. But once you stock your pantry, your fridge, and your freezer, you’re good to go. One solid shopping trip, and you’re ready to prepare a week’s worth of menus. I’m giving you a list of my favorite brands, and if you take a few minutes to read through and choose a few days’ worth of menus, you’ll know exactly what you need to purchase—and you’ll be set to zip through the market. If you’re one of those people who uses a Palm or BlackBerry organizer, put your shopping list on it—and keep track of what you run out of so you can replace it. If that’s not your “thing,” consider typing up a comprehensive shopping list on your computer and saving it. Keep a copy on your fridge so you can mark off what you need, and replace it when you return home from the store. Now that you’re going to be so well-stocked, you may need to redo your cabinets a bit. Don’t try to do everything at once, but do one thing, make one change—maybe by buying larger quantities of canned goods than usual, or watching for sales on items you will be using a lot. Saving Time for Life’s Precious Moments

3

So I’ve got you going to the store and stocking your kitchen for healthy eating. But, you say, the market is crowded at the times you can shop. Okay, well, let’s take a look at your schedule and see if you could squeeze in a quick trip at a different time. Just because you’ve always shopped after work doesn’t mean you couldn’t change your shopping time to Saturday morning or Sunday evening. As someone wise once said, if you want your life to change, you have to be willing to change something in your life. Another option for many people is a delivery service like Fresh Direct in New York or Peapod along the East Coast and throughout the Chicago and Milwaukee areas. You order online, you choose when your order is delivered, and you RELAX. This service is not yet available everywhere, but I bet it will be soon. In the meantime, many supermarkets will deliver a phone order if you’re really stressed out and can’t get to the store during regular hours.

Most recipes are too complicated, especially when I’m tired. You’ll find that the recipes in this book are easy to read, with rarely more than a half-dozen ingredients (and when there are more, they’re usually several different veggies or a few spices). Many of these dishes require a single pot or pan, a minimum of preparation, and very little time (of course, since you’re aiming to finish making the entire meal in thirty minutes!). In addition, I’ve added some of my most useful cooking, shopping, and serving tips with each menu to help you do it even better! I’ve always been complimented on my clear instructions, too, so even if you are a novice cook, you will be able to do exactly what each recipe calls for—and you’ll be delighted with the tasty results. An extra bonus is that in many cases you may find yourself with leftovers that you can save to eat another day. This is good news because it also saves you time. However, you’ll need to be ready to store those extra servings. Do you have a stash of plastic containers with the lids, or is your cabinet full of unmatched tops and bottoms that are all a little dusty? 4


If you could buy yourself the present of better health, you would—but since that isn’t possible, do buy yourself some great food storage containers. I love the Lock and Lock ones on QVC (yes, I shop there as well as sell my books there!), but you can also purchase good ones locally. If you’ve got limited storage space, you might choose the set I’ve seen advertised on TV that stacks twenty containers and lids in just one square foot.

I can never figure out what to serve with what. Well, now, that’s a challenge I’m going to enjoy meeting on each and every page of this volume. I’ve created thousands of recipes over the past decade or so, and yet I know what it’s like to think, “What am I going to make for dinner tonight?” Or, “What can I serve when my sisters come for brunch on Saturday?” Or, “I know I’m making chicken and a salad, but what side dish would be good with that, and what do I have in the house for dessert?” I had a lot of fun creating the fifty varied menus that make up this book. I wanted to give you ideas for entertaining friends and for solo nights relaxing at home. I wanted to share suggestions for hearty soups, imaginative salads and side dishes, savory main entrées, spectacular desserts, and sparkling beverages for all kinds of occasions. I’ve also (in the titles introducing each) offered some “theme” ideas that came to mind as I chose the dishes for each menu. I hope that they’ll appeal to you and make everyday cooking easier and more fun. I also want you to enjoy entertaining more—and if you haven’t been inviting anyone over because you’re not sure what to serve (or how to prepare it), I hope this year will be your best ever when it comes to celebrations!


5

Now, what are you going to do with all this time you are saving? I know, I know—you barely had any at all, so you don’t really expect to have a lot more all of a sudden. And yet, getting organized in one part of your life very often helps you sort out some of the others. It may well be that once you’ve got the cooking and shopping under control, you may discover that you’ve got more time than you know. One thing I’ve learned in my life—especially in the past few years—is that time is precious, and so I want to spend it in ways that make me feel deeply happy and fulfilled. For me, that means as much time spent with my children and grandchildren as I can carve out. Even little visits—a shared meal on a weeknight, or a chance to work in the garden together—are times I’ll cherish forever. And speaking of the garden . . . Even with my extra-busy schedule, I decided that something I really wanted to do was become certified as a Master Gardener. It’s a very demanding program offered by each of the fifty states. Master Gardeners take a special interest in their lawns, trees, shrubs, flowers, and gardens, and they receive special training in horticulture. The coursework required varies from state to state but usually involves a minimum of fifty hours of instruction that covers lawn care; ornamental trees and shrubs; insects, disease, and weed management; soils and plant nutrition; vegetable gardening; home fruit protection; garden flowers; and water conservation. It’s hard work, it’s time-consuming, and it’s a big commitment—but it’s also something I truly value and a goal that I consider very worthwhile. I worked hard to earn the title of Master Gardener. I had to give up a few other activities to make the time to do it, but I felt in my heart that it was the right thing to do.

6


Times of Happiness, Times of Peace Ever since I was a little girl, I heard adults saying that time goes faster and faster, the older you get. I used to think they must be wrong about that—time should work the same way whether you are ten or forty-two, right? But it turns out that as you move through your life, time really does appear to start racing by. Weeks vanish without your noticing, and suddenly it’s May. You blink, and it’s the end of summer, and you wonder where the time went. Stranger still, you feel thirty-five, but you know that the Lord has already blessed you with more than sixty winters, springs, summers, and autumns—and while you feel grateful for each additional one you enjoy, you can’t help wondering when the clock sped up! That’s why I make such a point, now more than ever, of focusing my attention on the precious time I have—and on how I spend it. Each hour in my garden, each evening I sit with my husband, Cliff, is one I have learned to treasure, and for that reason, I do my best to be fully alive in the moment when I am living it. I know that may sound like some New Age-y language, but I’ve discovered that living each moment helps me get more out of the time I have. When you learn to really look at the person speaking to you, when you choose to listen deeply and completely to a child’s story, when you allow yourself to feel every emotion fiercely and intensely, you will know at the end of each day that you LIVED, really LIVED, each minute and hour of it. I want to thank you for spending this time with me, for sharing my recipes and inviting me to “join” you at the table when you prepare each of them. I enjoy thinking of all of us sitting together at the Lord’s table, partaking of His bounty, and sharing the joy of this life as we break bread together.


7

Please note: In many of my cookbooks, I’ve included my Healthy Exchanges eating plan, which explains how to use my version of the “exchange” system for planning what to eat and how much to eat for optimum health and weight loss (or maintenance). Because this is a “special-interest” cookbook, I’ve chosen to focus just on the recipes in this volume. If this is your first Healthy Exchanges cookbook, please check one of my other books for an explanation of the exchange system and an abundance of healthy cooking tips! Good choices include The Open Road Cookbook and Cooking Healthy with a Man in Mind.

8


A Peek Into My Healthy Exchanges Pantry

I

do almost all of my shopping at a supermarket in my small town of DeWitt, Iowa. If I can’t find it there, I don’t use it in my recipes. I want you to be able to make any and all of these dishes without struggling to locate a particular ingredient. That’s what it means to cook The Healthy Exchanges Way. That said, I have tested brands from many different manufacturers, looking for the healthiest, tastiest, and easiest to get items that deliver the most flavor for the least amount of fat, sugar, and calories. I update this list for every cookbook and for my newsletter readers every year in the March issue. If you find others you like as well or better, please use them. This is only a guide to make shopping and cooking easier for you. Here are my preferred brands as of this time: Egg substitute—Egg Beaters Fat-free plain yogurt—Dannon Nonfat dry milk powder—Carnation Evaporated fat-free milk—Carnation Fat-free milk Fat-free cottage cheese Fat-free cream cheese—Philadelphia Fat-free half & half—Land O Lakes Fat-free mayonnaise—Kraft 9

Fat-free dressings—Kraft No-fat sour cream—Land O Lakes “Diet” margarine—I Can’t Believe It’s Not Butter! Light Cooking sprays Olive oil– and butter-flavored—Pam Butter-flavored—for spritzing after cooking—I Can’t Believe It’s Not Butter! Cooking oil—Puritan Canola Oil Reduced-calorie whipped topping—Cool Whip Lite or Free White sugar substitute—Splenda Baking mix—Bisquick Heart Smart Quick oats—Quaker Graham cracker crumbs—Nabisco Honey Maid Sugar-free pancake syrup—Log Cabin or Cary’s Parmesan cheese—Kraft Reduced Fat Parmesan Style Grated Reduced-fat cheese (shredded and sliced)—Kraft 2% Reduced Fat Processed cheese—Velveeta Light Shredded frozen potatoes—Mr. Dell’s or Ore Ida Reduced-fat peanut butter—Peter Pan, Skippy, or Jif Spreadable fruit spread—Welch’s or Smucker’s Chicken and beef broth—Swanson Dry beef or chicken bouillon—Wyler’s Granules Instant Bouillon Tomato sauce—Hunt’s Canned soups—Healthy Request Tomato juice—Healthy Request Ketchup—Heinz No Salt Added Pastrami and corned beef—Carl Buddig Lean Luncheon meats—Healthy Choice or Oscar Mayer Ham—Dubuque 97% Fat Free or Healthy Choice Bacon bits—Oscar Mayer or Hormel Kielbasa sausage and frankfurters—Healthy Choice or Oscar Mayer Light Canned white chicken, packed in water—Swanson Canned tuna, packed in water—Starkist Canned salmon, packed in water—Starkist 95% to 97% lean ground sirloin beef or turkey breast 10


Crackers—Nabisco Soda Fat Free and Ritz Reduced Fat Reduced-calorie bread (40 calories per slice) Small hamburger buns (80 calories per bun) Rice—instant, regular, and wild—Minute Rice Instant potato flakes Noodles, spaghetti, macaroni, and rotini pasta Salsa Pickle relish—dill, sweet, and hotdog Mustard—Dijon, prepared yellow, and spicy Unsweetened apple juice—Musselman’s Reduced-calorie cranberry juice cocktail—Ocean Spray Unsweetened orange juice—Simply Orange Unsweetened applesauce—Musselman’s Fruit—fresh, frozen, and canned in fruit juice Vinegar—cider and distilled white Lemon and lime juice (in small plastic fruit-shaped bottles, found in produce section) Diet lemon-lime soda pop—Diet Mountain Dew Caffeine Free Instant fruit beverage mixes—Crystal Light Reduced-calorie chocolate syrup—Hershey’s Lite Syrup Sugar-free and fat-free ice cream—Wells’ Blue Bunny Remember, these are my suggestions. You are always free to use other national or local brands. Just keep in mind that if your choice is higher in fats and carbs, then you must adjust the recipe’s nutritional data accordingly. If you keep your pantry stocked with these products, you can whip up any recipe in this cookbook. I suggest you start a running list, and whenever you use up anything (or start to run low), remember to make a note of it. Your shopping trips will become quicker and thriftier!

A Peek Into My Healthy Exchanges Pantry

11

Yes, but How Much Should It Be? A Healthy Exchanges Chopping Chart

E

ver since I began sharing recipes all those years ago, readers have asked me to clarify what I mean by a particular size vegetable. They’ve also wanted to know if it was okay to use a little bit more of this or that in a specific recipe rather than throw it away or freeze it. I decided to provide you with a chart based on my experience preparing thousands of recipes over the years. I hope this will make it even easier to stir up Healthy Exchanges recipes each and every day. Now, everyone’s idea of what a medium onion is might be slightly different. Some may think that it should chop up to 1⁄ 2 cup; others may believe that it produces at least a cup or even more. So to help you get a sense of a realistic “output” for my recipes, I’ve compiled the following chopping chart. Just remember that in most cases we’re talking about veggies with very minimal calorie counts. If your “medium” onion chops up to more than I suggest it should, you have my blessing to use it all. However, that does not mean that you can replace a small head of cabbage with a large one and expect the final quantity of the recipe to be the same! 13

Fruits Apple: Medium = 1 cup chopped Peach: Medium = 3⁄ 4 cup chopped Pear: Medium = 1 cup chopped Vegetables Broccoli: Small = 3 cups chopped Medium = 5 cups chopped Large = 7 cups chopped Cabbage: Small = 4 cups chopped Medium = 6 cups chopped Large = 8 cups chopped Carrots: Medium = 1⁄ 3 cup chopped Large = 2⁄ 3 cup chopped Cauliflower: Small = 3 cups chopped Medium = 5 cups chopped Large = 7 cups chopped Celery: Medium stalk = 1⁄ 3 cup chopped Cucumber: Small = 1 cup chopped Medium = 2 cups chopped Green or Red Bell Pepper: Small = 1⁄ 3 cup chopped Medium = 1⁄ 2 cup chopped Large = 3⁄ 4 cup chopped Lettuce: Small = 4 cups shredded Medium = 6 cups shredded Onion: Small = 1⁄ 2 cup chopped 14


Medium = 3⁄ 4 cup chopped Large = 1 cup chopped Potato: 5 ounce raw = 3⁄ 4 cup chopped Tomato: Medium = 3⁄ 4 cup chopped Large = 1 cup chopped Turnips: Medium = 3⁄ 4 cup chopped Zucchini: Small = 1 cup chopped Medium = 2 cups chopped

A Healthy Exchanges Chopping Chart

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JoAnna’s Ten Commandments of Successful Cooking

A

very important part of any journey is knowing where you are going and the best way to get there. If you plan and prepare before you start to cook, you should reach mealtime with foods to write home about! 1. Read the entire recipe from start to finish and be sure you understand the process involved. Check that you have all the equipment you will need before you begin. 2. Check the ingredient list and be sure you have everything and in the amounts required. Keep cooking sprays handy—while they’re not listed as ingredients, I use them all the time (just a quick squirt!). 3. Set out all the ingredients and equipment needed to prepare the recipe on the counter near you before you start. Remember that old saying A stitch in time saves nine? It applies in the kitchen, too. 4. Do as much advance preparation as possible before actually cooking. Chop, cut, grate, or do whatever is 17

needed to prepare the ingredients and have them ready before you start to mix. Turn the oven on at least ten minutes before putting food in to bake, to allow the oven to preheat to the proper temperature. 5. Use a kitchen timer to tell you when the cooking or baking time is up. Because stove temperatures vary slightly by manufacturer, you may want to set your timer for five minutes less than the suggested time just to prevent overcooking. Check the progress of your dish at that time, then decide whether you need the additional minutes. 6. Measure carefully. Use glass measures for liquids and metal or plastic cups for dry ingredients. My recipes are based on standard measurements. Unless I tell you it’s a scant or full cup, measure the cup level. 7. For best results, follow the recipe instructions exactly. Feel free to substitute ingredients that don’t tamper with the basic chemistry of the recipe, but be sure to leave key ingredients alone. For example, you could substitute sugar-free instant chocolate pudding for sugar-free instant butterscotch pudding, but if you use a six-serving package when a four-serving package is listed in the ingredients, or you use instant when cook-and-serve is required, you won’t get the right result. 8. Clean up as you go. It is much easier to wash a few items at a time than to face a whole counter of dirty dishes later. The same is true for spills on the counter or floor. 9. Be careful about doubling or halving a recipe. Though many recipes can be altered successfully to serve more or fewer people, many cannot. This is especially true when it comes to spices and liquids. If you try to double a recipe that calls for 1 teaspoon pumpkin-pie spice, for example, and you double the spice, you may end up with a toospicy taste. I usually suggest increasing spices by 11⁄ 2 times when doubling a recipe. If it tastes a little bland to you, you can increase the spice to 13⁄ 4 times the original 18


amount the next time you prepare the dish. Remember: You can always add more, but you can’t take it out after it’s stirred in. The same is true with liquid ingredients. If you wanted to triple a main dish recipe because you were planning to serve a crowd, you might think you should use three times as much of every ingredient. Don’t, or you could end up with soup instead! If the original recipe calls for 13⁄ 4 cups tomato sauce, I’d suggest using 31⁄ 2 cups when you triple the recipe (or 23⁄ 4 cups if you double it). You’ll still have a good-tasting dish that won’t run all over the plate. 10. Write your reactions next to each recipe once you’ve served it. Yes, that’s right, I’m giving you permission to write in this book. It’s yours, after all. Ask yourself: Did everyone like it? Did you have to add another half teaspoon of chili seasoning to please your family, who like to live on the spicier side of the street? You may even want to rate the recipe on a scale of one to four stars, depending on what you thought of it. (Four stars would be the top rating—and I hope you’ll feel that way about many of my recipes.) Jotting down your comments while they are fresh in your mind will help you personalize the recipe to your own taste the next time you prepare it.

JoAnna’s Ten Commandments of Successful Cooking

19

The Recipes

How to Read a Healthy Exchanges Recipe The Healthy Exchanges Nutritional Analysis Before using these recipes, you may wish to consult your physician or health-care provider to be sure they are appropriate for you. The information in this book is not intended to take the place of any medical advice. It reflects my experiences, studies, research, and opinions regarding healthy eating. Each recipe includes nutritional information calculated in four ways: Healthy Exchanges Weight Loss Choices™ or Exchanges Calories; Fat, Protein, Carbohydrates, and Fiber in grams; Sodium and Calcium in milligrams Diabetic Exchanges Carb Choices for those who prefer to count their carbs In every Healthy Exchanges recipe, the Diabetic Exchanges have been calculated by a registered dietitian. All the other calculations were done by computer, using Food Processor II software. 23

When the ingredient listing gives more than one choice, the first ingredient listed is the one used in the recipe analysis. Due to inevitable variations in the ingredients you choose to use, the nutritional values should be considered approximate. The annotation “(limited)” following protein counts in some recipes indicates that consumption of whole eggs should be limited to four per week. Please note the following symbols: ✩ This star means you should read the recipe’s directions

carefully for special instructions about division of ingredients. U This symbol indicates FREEZES WELL.

24


50 Fabulous Menus for Fast, Festive Meals

Fun, Fast Fiesta Just because you can fix it quickly doesn’t mean that a meal can’t be a celebration of life! This menu is full of flavor and texture—crunchy, tangy, creamy, and oh so bueno, you’ll hear olé from your grateful family as they dine. Mexican food is one of the most filling cuisines there is, so if anyone at your house thinks eating healthy meals means leaving the table hungry, opt for this menu! Shopping Tip: Make sure your spices aren’t covered with dust—and treat yourself to new jars of dried dill weed, chili seasoning, and/or dried parsley flakes if needed. If you keep them in a cool, dry place away from direct sunlight, they should last for about a year. Can’t remember when you bought them? It’s probably time for new ones—and why not label their lids when you bring them home so that you’ll know for next time! Easy Cukes Peas and Mushrooms Mexican Biscuit Ring Butter Pecan Ice Cream Pie

27

Easy Cukes ,

Serves 6 (1⁄ 2 cup) 1⁄4

cup white distilled vinegar 3 tablespoons Splenda Granular 1⁄2 teaspoon dried dill weed 3 cups thinly sliced unpeeled cucumbers 1⁄4 cup thinly sliced red onion In a large bowl, combine vinegar, Splenda, and dill weed. Add cucumbers and red onion. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 1⁄ 2 Vegetable • 3 Optional Calories

15 Calories • 0 gm Fat • 0 gm Protein • 3 gm Carbohydrate • 1 mg Sodium • 10 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Free Food CARB CHOICES: 0

28


Peas and Mushrooms ,

Serves 6 (1⁄ 2 cup) 1 (4-ounce) can sliced mushrooms, drained 1 (2-ounce) jar chopped pimiento, undrained 1 tablespoon I Can’t Believe It’s Not Butter! Light Margarine 1⁄4 teaspoon dried minced garlic 1⁄8 teaspoon black pepper 1 (15-ounce) can peas, rinsed and drained

In a medium saucepan, combine mushrooms, undrained pimiento, margarine, garlic, and black pepper. Stir in peas. Cover and cook on medium-low for 5 to 6 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 2⁄ 3 Bread • 1⁄ 3 Vegetable • 1⁄ 4 Fat

57 Calories • 1 gm Fat • 3 gm Protein • 9 gm Carbohydrate • 277 mg Sodium • 15 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1⁄ 2 Starch CARB CHOICES: 1⁄ 2


29

Mexican Biscuit Ring ,

Serves 6 1⁄3

cup Kraft Fat Free Catalina Dressing 1 teaspoon chili seasoning 1 teaspoon dried parsley flakes 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits 1⁄4 cup finely chopped onion 1⁄4 cup finely chopped green bell pepper 1⁄4 cup peeled and finely chopped fresh tomato 3⁄4 cup frozen whole-kernel corn, thawed 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese Preheat oven to 415 degrees. Spray a 9-inch pie plate with olive oil–flavored cooking spray. In a small bowl, combine Catalina dressing, chili seasoning, and parsley flakes. Separate biscuits and cut each into 2 pieces. Dip biscuit pieces into dressing mixture, then place in prepared pie plate. Drizzle any remaining dressing mixture over biscuits. Evenly sprinkle onion, green pepper, tomato, and corn over biscuits. Top with Cheddar cheese. Bake for 16 to 20 minutes. Place pie plate on a wire rack and let set for 2 to 3 minutes. Cut into 6 wedges.

HINT: Thaw corn by rinsing in a colander under hot water for 1 minute.

Each serving equals: HE: 11⁄ 2 Bread • 2⁄ 3 Protein • 1⁄ 4 Vegetable • 1⁄ 4 Slider • 2 Optional Calories

159 Calories • 3 gm Fat • 7 gm Protein • 26 gm Carbohydrate • 575 mg Sodium • 97 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch • 1⁄ 2 Meat CARB CHOICES: 2

30


Butter Pecan Ice Cream Pie ,

U

Serves 8 1 (4-serving) package Jell-O sugar-free instant butterscotch pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1 cup Wells’ Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream 1⁄4 cup chopped pecans ✩ 1 (6-ounce) Keebler graham cracker pie crust 3⁄4 cup Cool Whip Lite

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Stir in ice cream. Continue stirring until thoroughly blended. Fold in 2 tablespoons pecans. Spread pudding mixture evenly into pie crust. Refrigerate for at least 25 minutes. Just before serving, spread Cool Whip Lite over set filling and evenly sprinkle remaining pecans over top. Cut into 8 servings.

Each serving equals: HE: 1⁄ 2 Bread • 1⁄ 2 Fat • 1⁄ 4 Fat-Free Milk • 1 Slider • 13 Optional Calories

212 Calories • 8 gm Fat • 6 gm Protein • 29 gm Carbohydrate • 371 mg Sodium • 156 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Starch/Carbohydrate • 1 Fat CARB CHOICES: 2


31

Cozy Autumn Delight Even if your apartment lacks a wood-burning fireplace, you can experience the warmth and comfort of hearty food that will fill you up without filling you out! This is a menu for gathering the family around you and counting your blessings—for good food, good health, and the good things you and your loved ones share every single day. Shopping Tip: For a richer, more savory flavor, you can choose to prepare the onion casserole with several kinds of onions—yellow, white, Vidalia, Spanish, even shallots if you happen to have some on hand. Each onion has its own unique taste, and it can be both fun and delicious to select from your local farmers’ bounty! Now, what makes a good onion? Always pick onions that feel firm to the touch, with a dry, papery outside layer. Don’t buy onions that have begun to sprout, and when you are ready to use them, begin slicing from the top of the onion, for less sulfur smell and fewer tears! Fireside Slaw French Onion Casserole Skillet Salisbury Steak Winter Strawberry Cream Pie

32

Fireside Slaw ,

Serves 6 (3⁄ 4 cup) 1⁄2

cup Kraft fat-free mayonnaise 2 tablespoons Land O Lakes Fat Free Half & Half 2 tablespoons apple cider vinegar 2 tablespoons Splenda Granular 2 teaspoons dried parsley flakes 4 cups purchased coleslaw mix 3⁄4 cup finely chopped celery 1⁄4 cup finely chopped green onion In a large bowl, combine mayonnaise, half & half, vinegar, Splenda, and parsley flakes. Add coleslaw mix, celery, and green onion. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

HINT: 31⁄ 2 cups shredded cabbage and

1⁄ 2

cup shredded carrots may be used in place of purchased coleslaw mix.


32 Calories • 0 gm Fat • 1 gm Protein • 7 gm Carbohydrate • 181 mg Sodium • 29 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable CARB CHOICES: 1⁄ 2


33

French Onion Casserole ,

U

Serves 6 1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth ✩ 4 cups sliced onion 3 tablespoons all-purpose flour 1 teaspoon Worcestershire sauce 1⁄8 teaspoon black pepper 6 slices reduced-calorie white or French bread, toasted and cut into cubes 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 5 (3⁄4-ounce) slices Kraft reduced-fat Swiss cheese, shredded

Preheat oven to 425 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Place 1⁄ 4 cup beef broth in a large skillet. Add onion. Mix well to combine. Cook over medium heat for 6 to 8 minutes or until onions are just tender, stirring often. In a covered jar, combine remaining beef broth and flour. Shake well to blend. Pour broth mixture into skillet. Continue cooking until mixture thickens and starts to boil, stirring often. Stir in Worcestershire sauce, black pepper, bread cubes, and Parmesan cheese. Pour mixture into prepared baking dish. Sprinkle Swiss cheese evenly over top. Bake for 15 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals: HE: 11⁄ 3 Vegetable • 1 Protein • 2⁄ 3 Bread • 6 Optional Calories

160 Calories • 4 gm Fat • 8 gm Protein • 23 gm Carbohydrate • 572 mg Sodium • 41 mg Calcium • 5 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Meat • 1 Starch CARB CHOICES: 11⁄ 2

34


Skillet Salisbury Steak ,

U

Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup finely chopped onion 1 teaspoon dried parsley flakes 3⁄4 cup all-purpose flour 1⁄4 cup reduced-sodium ketchup 2 tablespoons water 1 (12-ounce) jar Heinz Fat Free Beef Gravy 1 (2.5-ounce) jar sliced mushrooms, undrained

In a large bowl, combine meat, onion, and parsley flakes. Add flour, ketchup, and water. Mix well to combine. Using a 1⁄ 3 cup measuring cup as a guide, form into 6 patties. Evenly arrange patties in a large skillet sprayed with butter-flavored cooking spray. Brown for 5 minutes on each side. Meanwhile, in a medium bowl, combine beef gravy and undrained mushrooms. Evenly spoon gravy mixture over browned patties. Lower heat, cover, and simmer for 15 to 20 minutes. When serving, evenly spoon gravy mixture over steaks.

Each serving equals: HE: 2 Protein • 2⁄ 3 Bread • 1⁄ 3 Vegetable • 1⁄ 4 Slider • 5 Optional Calories

180 Calories • 4 gm Fat • 17 gm Protein • 19 gm Carbohydrate • 451 mg Sodium • 7 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch CARB CHOICES: 1


35

Winter Strawberry Cream Pie ,

U

Serves 8 2 cups frozen unsweetened strawberries, thawed and undrained 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1 cup Cool Whip Free 1 teaspoon coconut extract 1 (6-ounce) Keebler graham cracker pie crust 2 tablespoons flaked coconut

In a small bowl, coarsely chop strawberries with biscuit cutter. Set aside. In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Stir in undrained strawberries. Fold in Cool Whip Free and coconut extract. Spread mixture evenly into pie crust. Evenly sprinkle coconut over top. Refrigerate for at least 25 minutes. Cut into 8 servings.

Each serving equals: HE: 1⁄ 2 Bread • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Fruit • 1 Slider • 2 Optional Calories

174 Calories • 6 gm Fat • 3 gm Protein • 27 gm Carbohydrate • 339 mg Sodium • 74 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Fat CARB CHOICES: 2

36


Spicy Southern Supper The relaxed Southern lifestyle is appealing, I’ll give you that, but who wants to spend a beautiful sunny day in the kitchen when you could be fanning yourself on the veranda and enjoying the sultry breezes wafting through the woods? The key here is flavor, which Southern cooking has always featured, and I’m here to tell you that you can have all that without the hours of preparation. Cooking Tip: This menu tastes good served with any frozen whitefish you may have on hand, but if you’d like to prepare it with fresh fish, go for it! What looks freshest at your market is the right choice: pollock, haddock, cod, if you’re on a strict budget, or perhaps flounder or sole if they’re well priced. One new choice is a fish called basa, a hearty whitefish that is sometimes known as Vietnamese catfish but cooks up like classic white fillets. Marinated Vegetable Salad Cheesy Peas and Carrots Fast Fish Creole Sunshine Sherbet

37

Marinated Vegetable Salad ,

Serves 4 (1⁄ 2 cup) 1 (8-ounce) can cut green beans, rinsed and drained 1 (8-ounce) can sliced carrots, rinsed and drained 1⁄2 cup thinly sliced celery 1⁄4 cup chopped green bell pepper 1⁄4 cup chopped onion 1⁄2 cup Kraft Fat Free French Dressing 1 teaspoon dried parsley flakes

In a large bowl, combine green beans, carrots, celery, green pepper, and onion. Add French dressing and parsley flakes. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 2 Slider • 10 Optional Calories

80 Calories • 0 gm Fat • 1 gm Protein • 19 gm Carbohydrate • 408 mg Sodium • 30 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

38


Cheesy Peas and Carrots ,

Serves 4 (1 cup) 1⁄2

cup chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄4 cup fat-free milk 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese 2 cups frozen peas, thawed 1 (8-ounce) can sliced carrots, rinsed and drained 1 (2.5-ounce) can sliced mushrooms, drained In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in mushroom soup, milk, and Cheddar cheese. Continue cooking until cheese starts to melt, stirring often. Add peas, carrots, and mushrooms. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.

HINT: Thaw peas by rinsing in a colander under hot water for 1 minute.

Each serving equals: HE: 1 Bread • 1 Vegetable • 3⁄ 4 Protein • 1⁄ 2 Slider • 1 Optional Calorie

190 Calories • 6 gm Fat • 11 gm Protein • 23 gm Carbohydrate • 305 mg Sodium • 267 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Vegetable • 1 Meat CARB CHOICES: 11⁄ 2


39

Fast Fish Creole ,

Serves 4 16 ounces fresh or frozen whitefish, thawed, cut into 4 pieces 1⁄4 cup chopped onion 1⁄4 cup chopped celery 1⁄4 cup chopped green bell pepper 1 (141⁄2-ounce) can stewed tomatoes, coarsely chopped and undrained 2 tablespoons Splenda Granular 1⁄2 teaspoon Cajun seasoning 1⁄8 teaspoon black pepper

Preheat oven to 375 degrees. Place fish pieces in an 8-by-8inch baking dish. In a medium skillet sprayed with butter-flavored cooking spray, sauté onion, celery, and green pepper for 6 to 8 minutes or just until tender. Stir in undrained stewed tomatoes, Splenda, Cajun seasoning, and black pepper. Evenly spoon mixture over fish. Bake for 20 minutes or until fish flakes easily with a fork. When serving, evenly spoon any remaining tomato mixture over fish.

Each serving equals: HE: 2 Protein • 11⁄ 4 Vegetable • 2 Optional Calories

150 Calories • 2 gm Fat • 23 gm Protein • 10 gm Carbohydrate • 320 mg Sodium • 165 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 3 Meat • 1 Vegetable CARB CHOICES: 1⁄ 2

40


Sunshine Sherbet ,

U

Serves 4 (1⁄ 2 cup) 3⁄4

cup Dannon plain fat-free yogurt cup Carnation Nonfat Dry Milk Powder 1⁄3 cup Splenda Granular 1⁄2 cup unsweetened orange juice 1 (8-ounce) can crushed pineapple, packed in fruit juice, drained 3 cups frozen unsweetened strawberries ✩ 1⁄3

In a blender container, combine yogurt, dry milk powder, Splenda, and orange juice. Cover and process on BLEND for 10 seconds. Add pineapple and 1 cup strawberries. Re-cover and process on BLEND for 20 seconds. Add another 1 cup strawberries and process for 10 seconds. Add remaining 1 cup strawberries and continue processing on BLEND for 20 seconds or until mixture is smooth. Serve at once.

Each serving equals: HE: 1 Fruit • 1⁄ 3 Fat-Free Milk • 6 Optional Calories

96 Calories • 0 gm Fat • 4 gm Protein • 20 gm Carbohydrate • 47 mg Sodium • 136 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Fat-Free Milk CARB CHOICES: 1


41

Stay-at-Home Picnic Supper When my kids were young, they had a special fondness for meals that looked and tasted like picnic food—even if it was pitch black outside and there wasn’t a single ant on hand. This menu reminded me of those days (maybe it was the potato salad!), of times when I needed to put dinner on the table fast but still wanted to give my family a joyful memory of sharing good food and lively stories about the day they’d had. Serving Tip: In my book When Life Hands You Lemons, Make Lemon Meringue Pie, I wrote about my large collection of table settings— sets of dishes in all kinds of patterns and themes, with linens and centerpieces to match. I began collecting these many years ago, and while none of them are particularly extravagant, they have brought me (and my family) so much pleasure over the years. This warmweather meal would be just delightful served with some islandstyle décor or even a little red, white, and blue Fourth of July sparkle! Honey Mustard Potato Salad Cabbage Surprise Tuna Summer Salad Summertime White Chocolate Mousse

42

Honey Mustard Potato Salad ,

Serves 4 (3⁄ 4 cup) 1⁄3

cup Kraft Fat Free Honey Dijon Dressing cup Kraft fat-free mayonnaise 1⁄4 cup Oscar Mayer or Hormel Real Bacon Bits 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 2 cups diced cold cooked potatoes 1 cup finely chopped celery 1⁄2 cup finely chopped onion 1⁄4

In a large bowl, combine honey dijon dressing, mayonnaise, bacon bits, parsley flakes, and black pepper. Add potatoes, celery, and onion. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 3⁄ 4 Bread • 3⁄ 4 Vegetable • 1⁄ 2 Protein • 1⁄ 2 Slider • 13 Optional Calories

138 Calories • 2 gm Fat • 5 gm Protein • 25 gm Carbohydrate • 798 mg Sodium • 21 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1⁄ 2 Vegetable • 1⁄ 2 Meat CARB CHOICES: 11⁄ 2


43

Cabbage Surprise ,

Serves 4 (3⁄ 4 cup) 1 cup finely chopped celery 1⁄2 cup finely chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Celery Soup 1⁄2 cup Land O Lakes no-fat sour cream 1⁄4 teaspoon caraway seeds 3 cups shredded cabbage

In a large skillet sprayed with butter-flavored cooking spray, sauté celery and onion for 6 to 8 minutes. Stir in celery soup, sour cream, and caraway seeds. Add cabbage. Mix well to combine. Lower heat, cover, and simmer for 10 minutes or until cabbage is tender, stirring occasionally.


93 Calories • 1 gm Fat • 3 gm Protein • 18 gm Carbohydrate • 371 mg Sodium • 174 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Starch/Carbohydrate CARB CHOICES: 1

44


Tuna Summer Salad ,

Serves 4 (scant 1 cup) 1 (6-ounce) can white tuna, packed in water, drained and flaked 1 cup frozen peas, thawed 1⁄4 cup chopped green onion 3⁄4 cup chopped celery 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese 1⁄4 cup Kraft Fat Free Italian Dressing 1⁄4 cup Kraft fat-free mayonnaise 1 tablespoon Splenda Granular 1 cup chopped unpeeled fresh tomato

In a large bowl, combine tuna, peas, green onion, celery, and Cheddar cheese. Add Italian dressing, mayonnaise, and Splenda. Mix well to combine. Cover and refrigerate for at least 20 minutes. Just before serving, add tomato. Mix gently to combine.


Each serving equals: HE: 13⁄ 4 Protein • 1 Vegetable • 1⁄ 2 Bread • 19 Optional Calories

187 Calories • 7 gm Fat • 19 gm Protein • 12 gm Carbohydrate • 621 mg Sodium • 191 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Vegetable • 1⁄ 2 Starch CARB CHOICES: 1


45

Summertime White Chocolate Mousse ,

Serves 4 3⁄4

cup fresh blueberries cup fresh red raspberries 1 (4-serving) package Jell-O sugar-free instant white chocolate pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 3⁄4 cup Dannon plain fat-free yogurt 1 cup water 3⁄4 cup Cool Whip Free 3⁄4

In a medium bowl, combine blueberries and raspberries. Set aside. In a large bowl, combine dry pudding mix, dry milk powder, yogurt, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spoon about 1⁄ 3 cup pudding mixture into 4 parfait or dessert dishes. Sprinkle about 1⁄ 4 cup fruit mixture over each. Evenly spoon about 1⁄ 3 cup pudding mixture over each. Top each with 2 tablespoons fruit mixture. Refrigerate for at least 20 minutes.

Each serving equals: HE: 3⁄ 4 Fat-Free Milk • 1⁄ 2 Fruit • 1⁄ 2 Slider • 17 Optional Calories

144 Calories • 0 gm Fat • 8 gm Protein • 28 gm Carbohydrate • 436 mg Sodium • 248 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fat-Free Milk • 1⁄ 2 Fruit • 1⁄ 2 Starch CARB CHOICES: 2

46


Autumn Leaves, Maple Trees The colors of fall are what appeal to me—the rich reds, golden yellows, and fierce oranges—as the summer winds down and we celebrate the rich bounty of the garden in the wonderful abundance of root vegetables and late-summer fruits. This menu celebrates some of those foods that sustain us, just as they did the early pioneers who settled this land. Cooking Tip: When a recipe calls for chopped nuts and you only have whole ones on hand, you may not want to dirty your food processor for such a small job. You could try to chop them on your cutting board, but be prepared for bits and pieces to fly all over the kitchen! I recommend using “Grandma’s food processor” instead. Start with the biggest nuts you can find, put them in a small glass bowl, and chop them into chunks just the right size using a metal biscuit cutter. Don’t own one yet? Keep an eye out at flea markets and garage sales! Fall Harvest Carrot Salad Homestyle Potatoes and Peas Sea Burgers Shortcakes with Maple Cream Topping

47

Fall Harvest Carrot Salad ,

Serves 4 (3⁄ 4 cup) 2 cups shredded carrots 1 (11-ounce) can mandarin oranges, rinsed and drained 1⁄4 cup seedless raisins 1⁄4 cup chopped walnuts 1⁄4 cup Kraft fat-free mayonnaise 2 tablespoons Splenda Granular 2 teaspoons lemon juice 1⁄2 cup Cool Whip Free

In a medium bowl, combine carrots, oranges, raisins, and walnuts. In a small bowl, combine mayonnaise, Splenda, and lemon juice. Fold in Cool Whip Free. Add mayonnaise mixture to carrot mixture. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

HINT: To plump up raisins without “cooking,” place in a glass measuring cup and microwave on HIGH for 20 seconds.

Each serving equals: HE: 1 Fruit • 1 Vegetable • 1⁄ 2 Fat • 1⁄ 4 Protein • 1⁄ 4 Slider •

8 Optional Calories 148 Calories • 4 gm Fat • 2 gm Protein • 26 gm Carbohydrate • 153 mg Sodium • 33 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Vegetable • 1 Fat CARB CHOICES: 2

48


Homestyle Potatoes and Peas ,


cup finely chopped onion 3 cups frozen loose-packed shredded hash brown potatoes 1 cup frozen peas, thawed 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in potatoes. Cover and cook for 6 minutes. Add peas, parsley flakes, and black pepper. Mix well to combine. Re-cover and continue cooking for 6 to 8 minutes. Gently stir again just before serving.

HINTS: 1. Mr. Dell’s frozen shredded potatoes are a good choice, or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen potatoes. 2. Thaw peas by rinsing in a colander under hot water for 1 minute.

Each serving equals: HE: 1 Bread • 1⁄ 4 Vegetable

93 Calories • 1 gm Fat • 3 gm Protein • 18 gm Carbohydrate • 2 mg Sodium • 13 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 1 Starch CARB CHOICES: 1


49

Sea Burgers ,

Serves 4 1⁄4

cup Kraft fat-free mayonnaise 2 tablespoons sweet pickle relish 2 tablespoons reduced-sodium ketchup 1 (6-ounce) can white tuna, packed in water, drained and flaked 1⁄4 cup finely chopped onion 3⁄4 cup finely chopped celery 1⁄4 cup cubed Velveeta Light processed cheese 4 small hamburger buns Preheat oven to 350 degrees. In a large bowl, combine mayonnaise, pickle relish, ketchup, and tuna. Stir in onion and celery. Add Velveeta cheese. Mix well to combine. Spoon a full 1⁄ 3 cup tuna mixture between each bun. Wrap each bun in aluminum foil and arrange on a baking sheet. Bake for 20 minutes. Serve hot.

Each serving equals: HE: 11⁄ 4 Protein • 1 Bread • 1⁄ 2 Vegetable • 15 Optional Calories

167 Calories • 3 gm Fat • 12 gm Protein • 23 gm Carbohydrate • 504 mg Sodium • 61 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Meat • 1 Starch • 1⁄ 2 Vegetable CARB CHOICES: 11⁄ 2

50


Shortcakes with Maple Cream Topping ,

Serves 4 1 (4-serving) package Jell-O sugar-free vanilla instant pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 1⁄2 cup Log Cabin Sugar Free Maple Syrup 3⁄4 cup Cool Whip Free 4 individual sponge cake dessert cups 1⁄2 cup seedless raisins 1 tablespoon + 1 teaspoon chopped pecans

In a large bowl, combine dry pudding mix, dry milk powder, water, and maple syrup. Mix well using a wire whisk. Blend in Cool Whip Free. Refrigerate for about 10 minutes. For each serving, place a sponge cake in a dessert dish, evenly sprinkle 2 tablespoons raisins over top, spoon about 2⁄ 3 cup maple cream over raisins, and garnish with 1 teaspoon pecans.

Each serving equals: HE: 1 Bread • 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 3 Fat • 3⁄ 4 Slider •

8 Optional Calories 248 Calories • 4 gm Fat • 6 gm Protein • 47 gm Carbohydrate • 594 mg Sodium • 161 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Starch/Carbohydrate • 1⁄ 2 Fruit • 1⁄ 2 Fat-Free Milk CARB CHOICES: 3


51

Victory-Garden Vittles There was a time (before my time, but my mother shared stories with me about it) when eating and growing your own “fivea-day” veggies and fruits was considered your patriotic duty as an American. In fact, the tradition began back in World War I both here at home and in England, as citizens were encouraged to contribute to the war effort by producing their own food. Posters of the era read, “Sow the seeds of victory!” and “Our food is fighting!” As a daughter of farm country, U.S.A., I think raising what you eat is a great idea, if you can do it. Cooking Tip: Many of us now chop our veggies using food processors, but if you’re having a particularly stressful day (or week!), you might choose to chop all the veggies for this menu by hand. Just be sure you’re using a sturdy, sharp knife that fits comfortably in your hand, make certain that your cutting board won’t slip, and put some high-energy “chopping” music on to keep your energy up! Mozzarella Vegetable Salad Creamed Celery and Peas Tuna Potato Casserole Hawaiian Chocolate Pudding Parfait

52

Mozzarella Vegetable Salad ,


cup Kraft Fat Free Italian Dressing 2 tablespoons Kraft fat-free mayonnaise 1 cup sliced carrots 1 cup chopped fresh broccoli 1 cup chopped fresh cauliflower 1 cup sliced fresh mushrooms 3⁄4 cup shredded Kraft reduced-fat mozzarella cheese In a large bowl, combine Italian dressing and mayonnaise. Add carrots, broccoli, cauliflower, mushrooms, and mozzarella cheese. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 2 Vegetable • 1 Protein • 1⁄ 4 Slider • 1 Optional Calorie

95 Calories • 3 gm Fat • 8 gm Protein • 9 gm Carbohydrate • 461 mg Sodium • 171 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 1 Meat CARB CHOICES: 1⁄ 2


53

Creamed Celery and Peas ,

Serves 4 (3⁄ 4 cup) 11⁄2 cups chopped celery 1 (2-ounce) jar chopped pimiento, undrained 2 cups frozen peas, thawed 1⁄3 cup Land O Lakes no-fat sour cream 1 teaspoon dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, sauté celery for 6 to 8 minutes or until tender. Stir in undrained pimiento and peas. Continue cooking for 3 minutes, stirring often. Add sour cream and parsley flakes. Mix well to combine. Lower heat and simmer for 3 to 4 minutes or until mixture is heated through, stirring often.


Each serving equals: HE: 1 Bread • 3⁄ 4 Vegetable • 1⁄ 4 Slider

80 Calories • 0 gm Fat • 5 gm Protein • 15 gm Carbohydrate • 148 mg Sodium • 62 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1⁄ 2 Vegetable CARB CHOICES: 1

54


Tuna Potato Casserole ,

U

Serves 4 1 (103⁄4-ounce) can Healthy Request Cream of Celery Soup 1⁄4 cup Land O Lakes no-fat sour cream 1⁄8 teaspoon black pepper 3 cups diced cooked potatoes 1⁄2 cup finely chopped onion 1 (6-ounce) can white tuna, packed in water, drained and flaked

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine celery soup, sour cream, and black pepper. Add potatoes and onion. Mix well to combine. Stir in tuna. Spread mixture into prepared baking dish. Bake for 25 minutes or until bubbling. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

Each serving equals: HE: 1 Bread • 3⁄ 4 Protein • 1⁄ 4 Vegetable • 1⁄ 2 Slider • 16 Optional Calories

219 Calories • 3 gm Fat • 14 gm Protein • 34 gm Carbohydrate • 480 mg Sodium • 128 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 11⁄ 2 Meat CARB CHOICES: 2


55

Hawaiian Chocolate Pudding Parfait ,

Serves 4 2 cups (2 medium) sliced bananas 1 (4-serving) package Jell-O sugar-free chocolate cook-andserve pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 11⁄4 cups water 1 teaspoon coconut extract 1⁄4 cup Cool Whip Lite 2 teaspoons flaked coconut

Evenly arrange banana slices in 4 parfait or dessert dishes. In a medium saucepan, combine dry pudding mix, dry milk powder, undrained pineapple, and water. Cook over medium heat until mixture thickens and starts to boil, stirring often. Remove from heat. Stir in coconut extract. Evenly spoon hot mixture into dishes over bananas. Refrigerate for at least 20 minutes. Just before serving, top each with 1 tablespoon Cool Whip Lite and 1⁄ 2 teaspoon coconut.

HINT: To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals: HE: 11⁄ 2 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 4 Slider • 18 Optional Calories

173 Calories • 1 gm Fat • 6 gm Protein • 35 gm Carbohydrate • 175 mg Sodium • 164 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 2

56


South-of-theBorder Sizzling Supper A spicy Mexico-inspired meal works best when you combine lots of color and texture—just as the art and design of that culture does to such great success! In this menu, I’ve blended cool and smooth with creamy and sweet; I’ve mixed tangy and refreshing with bold and beautiful; and your dinner table will sparkle with a rainbow of fresh color. Serving Tip: When the food is vividly hued, the plates should be neutral, providing a canvas on which to display your culinary art. That’s not to say you shouldn’t use colorful dishes, but opt for solids over patterns to allow the design of each dish to be the star. You can really have fun with a menu like this one, surprising family or friends with playful touches like napkin rings rolled out of twisted pipe cleaners from the kids’ art box, each one “garnished” with a just-picked flower from your garden. Pineapple-Orange Rice Salad Creamy Chicken Fajitas Majestic Pistachio Dessert Sangria Spritzer

57

Pineapple-Orange Rice Salad ,

Serves 6 (2⁄ 3 cup) 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained and 1⁄4 cup liquid reserved 1⁄4 cup water 1 cup unsweetened orange juice 1⁄2 cup Cool Whip Free 1 (11-ounce) can mandarin oranges, rinsed and drained 11⁄2 cups cold cooked rice

In a large bowl, combine dry pudding mix and dry milk powder. Add reserved pineapple liquid, water, and orange juice. Mix well using a wire whisk. Blend in Cool Whip Free. Add mandarin oranges and pineapple. Mix gently to combine. Stir in rice. Refrigerate for at least 20 minutes. Gently stir again just before serving.

HINT: If you can’t find pineapple tidbits, use chunk pineapple and coarsely chop.

Each serving equals: HE: 1 Fruit • 1⁄ 2 Bread • 1⁄ 3 Fat-Free Milk • 1⁄ 4 Slider • 10 Optional Calories

152 Calories • 0 gm Fat • 3 gm Protein • 35 gm Carbohydrate • 266 mg Sodium • 114 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch/Carbohydrate CARB CHOICES: 2

58


Creamy Chicken Fajitas ,

Serves 6 (2 each) 16 ounces skinned and boned uncooked chicken breast, cut into 30 thin strips 1 cup chopped green bell pepper 1 cup chopped red bell pepper 1 cup chopped onion 1⁄4 cup Kraft Fat Free Italian Dressing 1 (8-ounce) package Philadelphia fat-free cream cheese 1⁄4 cup fat-free milk 12 (6-inch) flour tortillas, warmed

In a large skillet, sauté chicken, green pepper, red pepper, and onion in Italian dressing for 8 to 10 minutes or until chicken is tender. Add cream cheese and milk. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring often. For each fajita, spread a full 2 tablespoons of chicken mixture on each tortilla and roll up.

Each serving equals: HE: 22⁄ 3 Protein • 2 Bread • 1 Vegetable • 9 Optional Calories

301 Calories • 5 gm Fat • 28 gm Protein • 36 gm Carbohydrate • 625 mg Sodium • 125 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 21⁄ 2 Meat • 2 Starch • 1 Vegetable CARB CHOICES: 21⁄ 2


59

Majestic Pistachio Dessert ,

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Serves 8 12 (21⁄2-inch) chocolate graham cracker squares ✩ 2 (4-serving) packages Jell-O sugar-free instant pistachio pudding mix ✩ 1 1 ⁄3 cups Carnation Nonfat Dry Milk Powder ✩ 21⁄2 cups water ✩ 1⁄4 cup mini chocolate chips 3⁄4 cup Cool Whip Free

Evenly arrange 9 graham cracker squares in a 9-by-9-inch cake pan. In a medium bowl, combine 1 package dry pudding mix, 2⁄ 3 cup dry milk powder, and 11⁄ 2 cups water. Mix well using a wire whisk. Fold in chocolate chips. Carefully spread mixture over graham cracker “crust.” Refrigerate while preparing topping. In same bowl, combine remaining package dry pudding mix, remaining 2⁄ 3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Spread topping mixture evenly over set filling. Finely crush remaining 3 graham cracker squares. Evenly sprinkle graham cracker crumbs over topping mixture. Cover and refrigerate for at least 20 minutes. Cut into 8 servings.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 2 Slider • 15 Optional Calories

130 Calories • 2 gm Fat • 5 gm Protein • 23 gm Carbohydrate • 421 mg Sodium • 153 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 11⁄ 2

60


Sangria Spritzer ,

Serves 6 (3⁄ 4 cup) 1 cup unsweetened orange juice 1 cup unsweetened grape juice 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 1 cup Diet Mountain Dew Ice

In a blender container, combine orange juice, grape juice, and undrained pineapple. Cover and process on BLEND for 20 to 30 seconds or until mixture is smooth. Add Diet Mountain Dew. Recover and process on BLEND for 10 seconds. Pour over ice and serve at once.

Each serving equals: HE: 1 Fruit

64 Calories • 0 gm Fat • 0 gm Protein • 16 gm Carbohydrate • 6 mg Sodium • 12 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1 Fruit CARB CHOICES: 1


61

Sunday Night Sopranos-Watching Party I know not everyone spends their Sunday nights with Tony and Carmela and Uncle Junior and the gang, but lots of people do— and while baked ziti is that “family’s” favorite, any menu with an Italian entrée would make an ideal choice for a gathering of buddies to watch and predict who’s gonna “get it” next! You might serve the salad as an appetizer, then sit down after the episode to enjoy dinner and a chance to chew on the latest developments. Or you might dine first, watch the show, and gossip over dessert. Shopping Tip: When you buy mushrooms, do you know what you’re looking for? These days, most markets offer us cellophane-wrapped packages of mushrooms, so we have to judge the veggies through that covering. You want the most unblemished mushrooms you can find—no brown spots—and by gently pushing against the plastic, you can make sure the ones you are buying are firm, not soft and spongy. Keep them dry in your refrigerator, which means removing the plastic so condensation doesn’t spoil your ’shrooms before you’re ready to eat them. Mushroom-Zucchini Salad Creamy Green Beans and Carrots Chicken Parmesan Skillet Chocolate-Pear Pudding Treats 62


Mushroom-Zucchini Salad ,

Serves 4 11⁄4 cups sliced fresh mushrooms 1 cup sliced unpeeled zucchini 1⁄4 cup sliced green onion 1 (2-ounce) jar diced pimiento, drained 1⁄4 cup Kraft Fat Free Italian Dressing 1 tablespoon Splenda Granular 1 cup fresh spinach leaves 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping

In a medium bowl, combine mushrooms, zucchini, green onion, and pimiento. Add Italian dressing and Splenda. Mix well to combine. Cover and refrigerate for at least 15 minutes. For each serving, spread 1⁄ 4 cup spinach leaves on a salad plate, spoon about 1⁄ 2 cup salad mixture over spinach, and sprinkle 1 tablespoon Parmesan cheese over top.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 4 Protein • 5 Optional Calories



63

Creamy Green Beans and Carrots ,

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Serves 4 (3⁄ 4 cup) 1⁄2

cup finely chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1 (2-ounce) jar chopped pimiento, undrained 1 (15-ounce) can sliced carrots, rinsed and drained 1 (15-ounce) can cut green beans, rinsed and drained

In a medium saucepan sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in mushroom soup and undrained pimiento. Add carrots and green beans. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 21⁄ 4 Vegetable • 1⁄ 2 Slider • 1 Optional Calorie

94 Calories • 2 gm Fat • 2 gm Protein • 17 gm Carbohydrate • 702 mg Sodium • 109 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

64


Chicken Parmesan Skillet ,

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cup finely chopped onion 1 (15-ounce) can Hunt’s Tomato Sauce 1 (2.5-ounce) can sliced mushrooms, undrained 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 3 tablespoons dried fine bread crumbs 11⁄2 teaspoons Italian seasoning 11⁄2 cups diced cooked chicken breast 1⁄2 cup + 1 tablespoon shredded Kraft reduced-fat mozzarella cheese 11⁄2 cups hot cooked noodles, rinsed and drained In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in tomato sauce, undrained mushrooms, Parmesan cheese, bread crumbs, and Italian seasoning. Add chicken, mozzarella cheese, and noodles. Mix well to combine. Lower heat and simmer for 10 minutes or until mixture is heated through, stirring occasionally.

HINTS: 1. If you don’t have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2. Usually 11⁄ 4 cups uncooked noodles cook to about 11⁄ 2 cups.

Each serving equals: HE: 3 Protein • 21⁄ 4 Vegetable • 1 Bread

286 Calories • 6 gm Fat • 28 gm Protein • 30 gm Carbohydrate • 832 mg Sodium • 150 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 3 Meat • 2 Vegetable • 1 Starch CARB CHOICES: 2


65

Chocolate-Pear Pudding Treats ,

Serves 4 1 (15-ounce) can pear halves, packed in fruit juice, coarsely chopped and 1⁄2 cup liquid reserved 1 (4-serving) package Jell-O sugar-free instant chocolate pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1⁄2 cup Cool Whip Free 1⁄2 teaspoon coconut extract 1⁄4 cup chopped walnuts 1 tablespoon + 1 teaspoon flaked coconut 3 (21⁄2-inch) chocolate graham cracker squares, made into crumbs

Evenly divide chopped pears between 4 dessert dishes. In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Evenly spoon pudding mixture into dessert dishes. In a small bowl, combine Cool Whip Free and coconut extract. Spoon a scant 2 tablespoons topping mixture over top of each. In a small bowl, combine walnuts, coconut, and graham cracker crumbs. Sprinkle about 2 tablespoons crumb mixture over top of each. Refrigerate for at least 15 minutes.


Each serving equals: HE: 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Fat • 1⁄ 4 Protein • 1⁄ 4 Bread • 1⁄ 2 Slider •

10 Optional Calories 213 Calories • 5 gm Fat • 6 gm Protein • 36 gm Carbohydrate • 423 mg Sodium • 168 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch/Carbohydrate • 1 Fat • 1⁄ 2

Fat-Free Milk

CARB CHOICES: 21⁄ 2

66


A Three C’s Card Party Luncheon Here’s a menu that would work beautifully for a committee meeting at your house or a gathering of friends to play mahjongg or even poker! What three C’s did I have in mind when I named it? Culinarily, of course, we’re dining on beans, California style, plus a luscious chicken dish and a delightful cherry cobbler. But those three C’s also reflect my philosophy of entertaining—make your guests comfortable, keep the conversation light, and celebrate every chance you get to be together! Shopping Tip: You’ll notice that each of these dishes (and just about all of my recipes) uses handy pantry products or items you keep in your fridge most of the time. Fast and flavorful cooking means keeping a lot of these easy basics on hand all the time. Many of my readers tell me they buy extra cans of soup and bottles of salad dressing whenever they spot a sale; others keep a shopping list on their Palm Pilots or BlackBerrys, noting when they’ve used their last cans of Healthy Request soup and need to restock. (Here’s a tip within a tip: Don’t let yourself run out by using your last can— always buy more when there are just two left!) French Vegetable Salad California Beans Fettuccine-Style Chicken Cherry-Almond Cobbler

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French Vegetable Salad ,

Serves 6 21⁄2 cups frozen cauliflower, cooked and rinsed 3⁄4 cup frozen peas, thawed 1 (8-ounce) can diced carrots, rinsed and drained 1 (8-ounce) can diced beets, rinsed and drained 3⁄4 cup Kraft Fat Free French Dressing ✩ 1⁄4 cup Kraft fat-free mayonnaise 3 cups shredded lettuce

In a large bowl, combine cauliflower, peas, carrots, and beets. Add 1⁄ 2 cup French dressing. Mix well to combine. Cover and refrigerate for at least 30 minutes. In a small bowl, combine remaining 1⁄ 4 cup French dressing and mayonnaise. For each serving, place 1⁄ 2 cup shredded lettuce on a salad plate, spoon about 2⁄ 3 cup vegetable mixture over lettuce, and top with 1 full tablespoon dressing mixture.


Each serving equals: HE: 2 Vegetable • 1⁄ 4 Bread • 1⁄ 2 Slider • 16 Optional Calories

96 Calories • 0 gm Fat • 2 gm Protein • 22 gm Carbohydrate • 509 mg Sodium • 39 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 1 Starch CARB CHOICES: 11⁄ 2

68


California Beans ,

Serves 6 (1⁄ 2 cup) 1⁄2

cup finely chopped onion 1 (103⁄4-ounce) can Healthy Request Tomato Soup 1⁄4 teaspoon dried rosemary 1 teaspoon dried onion flakes 1⁄8 teaspoon black pepper 2 (15-ounce) cans cut green beans, rinsed and drained In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in tomato soup, rosemary, onion flakes, and black pepper. Add green beans. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring often.


52 Calories • 0 gm Fat • 2 gm Protein • 11 gm Carbohydrate • 155 mg Sodium • 32 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Vegetable CARB CHOICES: 1


69

Fettuccine-Style Chicken ,

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Serves 6 (scant 1 cup) 1 (103⁄4-ounce) can Healthy Request Cream of Chicken Soup 1⁄2 cup Kraft Reduced Fat Parmesan Style Grated Topping 1 teaspoon dried parsley flakes 2 cups diced cooked chicken breast 1 (4-ounce) can sliced mushrooms, undrained 11⁄4 cups frozen peas, thawed 1⁄2 cup fat-free milk 1⁄4 cup Land O Lakes no-fat sour cream 21⁄4 cups hot cooked fettuccine, rinsed and drained

In a large saucepan, combine chicken soup, Parmesan cheese, and parsley flakes. Stir in chicken, undrained mushrooms, peas, milk, and sour cream. Add fettuccine. Mix well to combine. Lower heat and simmer for 5 to 6 minutes or until mixture is heated through, stirring occasionally.

HINTS: 1. If you don’t have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2. Thaw peas by rinsing in a colander under hot water for 1 minute. 3. Usually 11⁄ 2 cups broken uncooked fettuccine or 31⁄ 3 ounces uncooked cooks to about 21⁄ 4 cups.

Each serving equals: HE: 2 Protein • 1 Bread • 1⁄ 3 Vegetable • 1⁄ 2 Slider • 16 Optional Calories

273 Calories • 5 gm Fat • 23 gm Protein • 34 gm Carbohydrate • 505 mg Sodium • 139 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Meat • 2 Starch/Carbohydrate CARB CHOICES: 2

70


Cherry-Almond Cobbler ,

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Serves 6 1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling 1 teaspoon almond extract 1 cup + 2 tablespoons Bisquick Heart Smart Baking Mix 2 tablespoons Splenda Granular 1⁄3 cup fat-free milk 1 tablespoon Land O Lakes no-fat sour cream 2 tablespoons slivered almonds

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Spoon cherry pie filling into prepared baking dish. Add almond extract. Mix well to combine. In a medium bowl, combine baking mix and Splenda. Add milk and sour cream. Mix gently to combine. Drop by tablespoonful onto cherry filling to form 6 mounds. Evenly sprinkle almonds over top. Bake for 22 to 24 minutes or until light brown. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

Each serving equals: HE: 1 Bread • 2⁄ 3 Fruit • 1⁄ 2 Slider • 4 Optional Calories

151 Calories • 3 gm Fat • 4 gm Protein • 27 gm Carbohydrate • 281 mg Sodium • 50 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1 Fruit CARB CHOICES: 2


71

Heaven in the Heartland Recipes handed down from grandmother to granddaughter are a treasured legacy, and I’ve been blessed to learn many culinary secrets from both my mother and my grandmother. Instead of sitting around reminiscing about those warm and cozy afternoons watching them prepare family favorites, I decided to pass on what I’ve been privileged to enjoy all these years. In this menu, I’ve taken some of my most favorite and irresistible comfort foods and made them easier and faster to serve to your family. Enjoy! Shopping Tip: Even though it seems like a bit of a luxury, it really is a good idea to stock your pantry with several different kinds of vinegar. Each has its own special use in healthy cooking, and the more you learn about how they “do their stuff,” the more you’ll be able to select among them when preparing family recipes. Balsamic vinegar is typically used in fine salad dressings, as are herb-infused vinegars (tarragon, garlic), but I also use white vinegar in mine, as it adds acidity without distracting flavor. Apple cider vinegar, from apple cider, can be used in dressings and for pickling. Rice vinegar is used in many Asian dishes and adds an Eastern touch to sauces. Granny’s Carrot Salad Pimiento-Cheese Biscuits Heartland Hash Layered Lemon Bliss

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Granny’s Carrot Salad ,

Serves 4 (1⁄ 2 cup) 1⁄2

cup Kraft fat-free mayonnaise 2 tablespoons Splenda Granular 2 tablespoons white distilled vinegar 21⁄2 cups shredded carrots 3⁄4 cup finely chopped celery 1⁄4 cup finely chopped onion In a large bowl, combine mayonnaise, Splenda, and vinegar. Add carrots, celery, and onion. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.




73

Pimiento-Cheese Biscuits ,

Serves 4 3⁄4

cup Bisquick Heart Smart Baking Mix cup Land O Lakes Fat Free Half & Half 1 tablespoon Land O Lakes no-fat sour cream 1 teaspoon dried parsley flakes 1 (2-ounce) jar chopped pimiento, undrained 1⁄4 cup shredded Kraft reduced-fat Cheddar cheese 1⁄4

Preheat oven to 375 degrees. In a large bowl, combine baking mix, half & half, sour cream, and parsley flakes. Stir in undrained pimiento and Cheddar cheese. Drop by tablespoonful onto an ungreased baking sheet to form 4 biscuits. Bake for 10 to 15 minutes or until golden brown. Place baking sheet on a wire rack and let set for 5 minutes.

Each serving equals: HE: 1 Bread • 1⁄ 4 Protein • 13 Optional Calories

119 Calories • 3 gm Fat • 4 gm Protein • 19 gm Carbohydrate • 289 mg Sodium • 96 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

74


Heartland Hash ,

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Serves 4 1⁄2

cup chopped onion 1 (14-ounce) can Swanson Lower Sodium Fat Free Chicken Broth 1 1 ⁄3 cups instant potato flakes 1⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup diced cooked chicken breast 1 (2.5-ounce) jar sliced mushrooms 1⁄8 teaspoon black pepper 1 (103⁄4-ounce) can Healthy Request Cream of Chicken Soup 1 (8-ounce) can whole-kernel corn 1 teaspoon dried parsley flakes Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in chicken broth. Cook over medium heat until mixture starts to boil, stirring occasionally. Remove from heat. Add potato flakes and dry milk powder. Mix well to combine. Stir in chicken, mushrooms, and black pepper. Evenly spread mixture into prepared baking dish. In a medium bowl, combine chicken soup, corn, and parsley flakes. Spread soup mixture evenly over potato mixture. Bake for 20 to 25 minutes. Place baking dish on a wire rack and let set for 2 to 3 minutes. Divide into 4 servings.

HINT: If you don’t have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals: HE: 11⁄ 2 Bread • 1⁄ 2 Vegetable • 1⁄ 4 Fat-Free Milk • 1⁄ 2 Slider • 4 Optional Calories

177 Calories • 1 gm Fat • 6 gm Protein • 36 gm Carbohydrate • 609 mg Sodium • 97 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Starch/Carbohydrate • 1⁄ 2 Vegetable CARB CHOICES: 21⁄ 2


75

Layered Lemon Bliss ,

Serves 8 12 (21⁄2-inch) graham cracker squares ✩ 2 (4-serving) packages Jell-O sugar-free instant vanilla pudding mix ✩ 2 (4-serving) packages Jell-O sugar-free lemon gelatin ✩ 11⁄3 cups Carnation Nonfat Dry Milk Powder ✩ 3 cups water ✩ 1 cup Cool Whip Free 2 tablespoons chopped pecans

Evenly arrange 9 graham cracker squares in a 9-by-9-inch cake pan. In a large bowl, combine 1 package dry pudding mix, 1 package dry gelatin, 2⁄ 3 cup dry milk powder, and 12⁄ 3 cups water. Mix well using a wire whisk. Pour mixture evenly over graham cracker “crust.” Refrigerate while preparing topping. In same bowl, combine remaining package dry pudding mix, remaining package dry gelatin, remaining 2⁄ 3 cup dry milk powder, and remaining 11⁄ 3 cups water. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spread topping mixture over set filling. Crush remaining 3 graham cracker squares into fine crumbs. Sprinkle graham cracker crumbs evenly over topping mixture. Evenly sprinkle pecans over top. Cover and refrigerate for at least 20 minutes. Cut into 8 servings.


Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 4 Fat • 1⁄ 2 Slider • 10 Optional Calories

142 Calories • 2 gm Fat • 6 gm Protein • 25 gm Carbohydrate • 534 mg Sodium • 140 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 11⁄ 2

76


“Flavors of the Fifties” School Night Supper My cookbook collection is one of my greatest passions, and I’ve managed to gather thousands of church and community cookbooks over the years. These collections of time-tested recipes were selected by busy women who wanted their families to eat well but who didn’t have tons of time to fuss. One of the classic recipes of the 1950s is Chicken á la King, for which thrifty housewives were able to use up leftovers without letting their families know. This menu is ideal for busy weeknights when everyone has something to do but still manages to fit in dinner together. Serving Tip: I often joke that my husband will eat anything (just about) except broccoli, so this is a meal I make when he’s on the road long-haul trucking during the week. But even though I may be dining alone, I choose to enjoy my meal at the table, with a pretty place setting, attractive china dishes, and music on the radio or CD player. I’ve never believed that I needed company in order to treat myself like a guest, so I try to make each meal an occasion for relaxation and comfort. I hope you will, too! Sunny Broccoli Salad Italian Carrots and Green Beans Chicken á la King Skillet Chocolate-Cherry Cobbler 77

Sunny Broccoli Salad ,

Serves 6 (full 3⁄ 4 cup) 3 cups chopped fresh broccoli 1⁄2 cup finely chopped red onion 1 cup shredded carrots 1⁄2 cup seedless raisins 1⁄4 cup Oscar Mayer or Hormel Real Bacon Bits 2⁄3 cup Kraft fat-free mayonnaise 2 tablespoons Splenda Granular 1 tablespoon white distilled vinegar

In a large bowl, combine broccoli, red onion, carrots, raisins, and bacon bits. In a small bowl, combine mayonnaise, Splenda, and vinegar. Add mayonnaise mixture to broccoli mixture. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 11⁄ 2 Vegetable • 2⁄ 3 Fruit • 1⁄ 4 Slider • 16 Optional Calories

105 Calories • 1 gm Fat • 4 gm Protein • 20 gm Carbohydrate • 416 mg Sodium • 35 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Fruit • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

78


Italian Carrots and Green Beans ,

Serves 6 (2⁄ 3 cup) 1 (15-ounce) can sliced carrots, rinsed and drained 1 (15-ounce) can cut green beans, rinsed and drained 1 (2.5-ounce) jar sliced mushrooms, drained 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 3⁄4 cup shredded Kraft reduced-fat mozzarella cheese 1 teaspoon Italian seasoning

In a large skillet sprayed with olive oil–flavored cooking spray, combine carrots, green beans, and mushrooms. Add mushroom soup, mozzarella cheese, and Italian seasoning. Mix well to combine. Cook over medium heat for 5 minutes, stirring occasionally. Lower heat and continue cooking for 5 to 6 minutes. Divide into 6 servings.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 2 Protein • 1⁄ 4 Slider • 12 Optional Calories

99 Calories • 3 gm Fat • 6 gm Protein • 12 gm Carbohydrate • 370 mg Sodium • 280 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Meat • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1


79

Chicken á la King Skillet ,

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Serves 6 (1 cup) 2 cups diced cooked chicken breast 1⁄4 cup finely chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄4 cup fat-free milk 1 (2.5-ounce) jar sliced mushrooms, drained 3⁄4 cup frozen peas, thawed 11⁄2 cups cooked noodles, rinsed and drained 1 (2-ounce) jar chopped pimiento 1 teaspoon dried parsley flakes 2 tablespoons Land O Lakes no-fat sour cream

In a large skillet sprayed with butter-flavored cooking spray, sauté chicken and onion for 5 minutes. Stir in mushroom soup, milk, and mushrooms. Add peas, noodles, pimiento, and parsley flakes. Mix well to combine. Continue cooking for 5 minutes, stirring occasionally. Stir in sour cream. Lower heat and simmer for 2 to 3 minutes, stirring often.

HINTS: 1. If you don’t have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2. Thaw peas by rinsing in a colander under hot water for 1 minute. 3. Usually 11⁄ 4 cups uncooked noodles cook to about 11⁄ 2 cups.

Each serving equals: HE: 12⁄ 3 Protein • 3⁄ 4 Bread • 1⁄ 4 Vegetable • 1⁄ 4 Slider • 17 Optional Calories

184 Calories • 4 gm Fat • 19 gm Protein • 20 gm Carbohydrate • 297 mg Sodium • 80 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Meat • 11⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

80


Chocolate-Cherry Cobbler ,

Serves 6 1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling 3⁄4 cup Bisquick Heart Smart Baking Mix 3 tablespoons unsweetened cocoa powder 1⁄2 cup Splenda Granular 3 tablespoons chopped pecans 1⁄2 cup Land O Lakes Fat Free Half & Half 3 tablespoons Land O Lakes no-fat sour cream 1 teaspoon vanilla extract

Preheat oven to 425 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Spoon cherry pie filling into prepared baking dish. In a large bowl, combine baking mix, cocoa powder, Splenda, and pecans. Add half & half, sour cream, and vanilla extract. Mix gently to combine. Drop by tablespoonful onto cherry filling to form 6 mounds. Bake for 20 to 24 minutes or until light brown. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

Each serving equals: HE: 2⁄ 3 Bread • 2⁄ 3 Fruit • 1⁄ 2 Fat • 1⁄ 4 Slider • 13 Optional Calories

152 Calories • 4 gm Fat • 3 gm Protein • 26 gm Carbohydrate • 224 mg Sodium • 50 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fruit • 1⁄ 2 Fat CARB CHOICES: 11⁄ 2


81

TV Tailgate Party In a perfect world, you’d get to attend the sporting events of your choice, in person and anytime. But most of us have to root for our favorite teams and athletes from the comfort of our LaZ-Boys, alas. Still, we can party hearty without the parking lots—as long as we plan to serve fun foods and dine with friends. This menu is also a good choice for a teenage birthday dinner before heading off to see the next installment of Harry Potter. Cooking Tip: One of the secrets of speedy food preparation is getting everything ready in advance, before you start the cooking and assembly. Anyone who watches the Food Network understands that unless all the ingredients are laid out in those little dishes, the recipes would take a lot longer to prepare. Since most of us don’t have a full kitchen staff as those chefs do, it’s up to us to fill those little dishes ourselves. Most ingredients can sit for a few minutes until you need them. Just remember that when cutting up fruit such as apples, bananas, pears, or peaches, sprinkle it with a little lemon, orange, or pineapple juice so it won’t start to turn brown. Rainbow Slaw Chicken Broccoli Fettuccine Sunny Dessert Nachos Orange Dew Fizz

82

Rainbow Slaw ,


cup Kraft fat-free mayonnaise 2 tablespoons fat-free milk 1 teaspoon dried parsley flakes 2 teaspoons Splenda Granular 1 cup shredded carrots 1 cup shredded red cabbage 2 cups shredded green cabbage

In a large bowl, combine mayonnaise, milk, parsley flakes, and Splenda. Add carrots, red cabbage, and green cabbage. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.




83

Chicken Broccoli Fettuccine ,

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Serves 4 (11⁄ 4 cups) 1 (103⁄4-ounce) can Healthy Request Cream of Broccoli Soup 1 cup fat-free milk 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 1 cup frozen cut broccoli, thawed 1 (2.5-ounce) jar sliced mushrooms, drained 1 full cup diced cooked chicken breast 2 cups hot cooked fettuccine, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, combine broccoli soup, milk, and Parmesan cheese. Cook over medium heat for 6 to 8 minutes or until mixture is heated through, stirring often. Stir in broccoli, mushrooms, and chicken. Lower heat, cover, and simmer for 15 minutes, stirring occasionally. Add fettuccine. Mix well to combine. Continue simmering for 2 to 3 minutes, stirring often. Serve at once.

HINTS: 1. Thaw broccoli by rinsing in a colander under hot water for 1 minute. 2. If you don’t have leftovers, purchase a chunk of cooked chicken breast from your local deli. 3. Usually 11⁄ 2 cups broken uncooked fettuccine cooks to about 2 cups. 4. If you can’t find cream of broccoli soup, you can use cream of mushroom.

Each serving equals: HE: 13⁄ 4 Protein • 1 Bread • 3⁄ 4 Vegetable • 1⁄ 4 Fat-Free Milk • 1⁄ 2 Slider •

1 Optional Calorie 287 Calories • 7 gm Fat • 23 gm Protein • 33 gm Carbohydrate • 486 mg Sodium • 178 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Meat • 2 Starch • 1 Vegetable CARB CHOICES: 2

84


Sunny Dessert Nachos ,

Serves 4 1 (4-serving) package Jell-O sugar-free instant lemon pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 1⁄2 cup Cool Whip Free 1 teaspoon coconut extract 1 cup sliced fresh strawberries 1 cup (1 medium) sliced banana 1 cup (2 medium) peeled and chopped kiwi 6 (21⁄2-inch) graham cracker squares 1 tablespoon + 1 teaspoon flaked coconut

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract. In a large bowl, combine strawberries, banana, and kiwi. For each serving, coarsely break 11⁄ 2 graham crackers on a dessert plate, spoon about 1⁄ 2 cup pudding mixture over crackers, layer about 3⁄ 4 cup fruit mixture over pudding mixture, and sprinkle 1 teaspoon coconut over top. Serve at once.

HINT: If you can’t find lemon Jell-O suger-free instant pudding mix, simply combine 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix and 1 (4-serving) package Jell-O sugar-free lemon gelatin.

Each serving equals: HE: 11⁄ 4 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 2 Slider • 7 Optional Calories

202 Calories • 2 gm Fat • 6 gm Protein • 40 gm Carbohydrate • 467 mg Sodium • 176 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 21⁄ 2


85

Orange Dew Fizz ,

Serves 4 (11⁄ 3 cups) 11⁄2 cups unsweetened orange juice 11⁄2 cups Diet Mountain Dew 1 tablespoon Splenda Granular 1 cup crushed ice

In a blender container, combine orange juice, Diet Mountain Dew, and Splenda. Add crushed ice. Cover and process on BLEND for 25 to 30 seconds or until mixture is smooth. Pour into tall glasses and serve at once.

Each serving equals: HE: 3⁄ 4 Fruit • 2 Optional Calories

40 Calories • 0 gm Fat • 0 gm Protein • 10 gm Carbohydrate • 10 mg Sodium • 7 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1 Fruit CARB CHOICES: 1⁄ 2

86


Ooh-La-La, Let’s Eat! In the mood for a little trip to romantic Paris but haven’t got a single vacation day coming? Quelle dommage, as the French say (Too bad!). But don’t despair—here I come to the rescue with some dishes inspired by this Continental culinary hotspot. Imagine, in only thirty minutes you can enjoy a taste of France! Serving Tip: Even though I’ve created all these menus for you to enjoy, there are no rules about what should be served when and with what, so you get to decide what you like best. I’d usually serve the salad first, followed by the chicken dish with the French bake on the side. It’s not unusual in Europe, however, to serve the salad after the main course, so you might offer the French bake first, followed by the chicken, followed by the salad, with dessert and coffee later. The important thing is that you and your fellow diners enjoy every bite! Almost Too Easy Lettuce Salad French Biscuit Bake Chicken and Peas Normandy Skillet Chocolate Buried Treasure Treats

87

Almost Too Easy Lettuce Salad ,

Serves 4 (1 cup) 3 cups shredded lettuce 3⁄4 cup chopped unpeeled cucumber 1⁄2 cup chopped fresh mushrooms 1⁄4 cup chopped red onion 1⁄4 cup Kraft Fat Free Thousand Island Dressing 2 tablespoons Land O Lakes no-fat sour cream 2 teaspoons sweet pickle relish

In a large bowl, combine lettuce, cucumber, mushrooms, and red onion. In a small bowl, combine Thousand Island dressing, sour cream, and pickle relish. Add dressing mixture to lettuce mixture. Toss gently to combine. Serve at once.


44 Calories • 0 gm Fat • 1 gm Protein • 10 gm Carbohydrate • 187 mg Sodium • 26 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable CARB CHOICES: 1⁄ 2

88


French Biscuit Bake ,

U

Serves 4 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits 1⁄3 cup Kraft Fat Free French Dressing 1 teaspoon dried onion flakes 1 tablespoon Grey Poupon Country Style Dijon mustard 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 2 teaspoons dried parsley flakes 3 (3⁄4-ounce) slices Kraft reduced-fat Swiss cheese, shredded

Preheat oven to 425 degrees. Spray a 9-inch pie plate with butter-flavored cooking spray. Separate biscuits and cut each into 2 pieces. In a small bowl, combine French dressing, onion flakes, and mustard. In another small bowl, combine Parmesan cheese and parsley flakes. Dip biscuit pieces first into dressing mixture, then into Parmesan cheese mixture. Arrange coated biscuit pieces in prepared pie plate. Drizzle any remaining dressing mixture and sprinkle any remaining Parmesan cheese mixture over biscuits. Evenly sprinkle Swiss cheese over top. Bake for 12 to 15 minutes. Place pie plate on a wire rack and let set for 2 to 3 minutes. Cut into 4 wedges.

Each serving equals: HE: 13⁄ 4 Bread • 1 Protein • 1⁄ 4 Slider • 8 Optional Calories

243 Calories • 7 gm Fat • 9 gm Protein • 36 gm Carbohydrate • 702 mg Sodium • 220 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Starch • 1 Meat CARB CHOICES: 21⁄ 2


89

Chicken and Peas Normandy Skillet ,

U

Serves 4 (3⁄ 4 cup) 16 ounces skinned and boned uncooked chicken breast, cut into bite-size pieces 1⁄2 cup chopped green onion 1 (103⁄4-ounce) can Healthy Request Cream of Chicken Soup 1⁄4 cup Land O Lakes no-fat sour cream 2 cups frozen peas, thawed

In a large skillet sprayed with butter-flavored cooking spray, sauté chicken pieces and green onion for 8 to 10 minutes or until chicken is browned. Add chicken soup and sour cream. Mix well to combine. Stir in peas. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.



232 Calories • 4 gm Fat • 28 gm Protein • 21 gm Carbohydrate • 452 mg Sodium • 47 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Starch/Carbohydrate CARB CHOICES: 11⁄ 2

90


Chocolate Buried Treasure Treats ,

Serves 4 1⁄2

cup (4-ounces) Philadelphia fat-free cream cheese cup Cool Whip Free 2 tablespoons Splenda Granular 1 teaspoon vanilla extract 1 cup (1 medium) sliced banana 2 tablespoons chopped pecans 2 tablespoons mini chocolate chips 1 (4-serving) package Jell-O sugar-free instant chocolate pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄4 cups water 1⁄2

In a large bowl, stir cream cheese with a sturdy spoon until fluffy. Add Cool Whip Free, Splenda, and vanilla extract. Mix well to combine. Evenly spoon mixture into 4 dessert dishes. Layer sliced banana over cream cheese mixture. Sprinkle pecans and chocolate chips evenly over top of each. In a medium bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Spoon mixture evenly into dessert dishes. Refrigerate for at least 20 minutes.

HINT: To prevent banana from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Protein • 1⁄ 2 Fruit • 1⁄ 2 Fat • 3⁄ 4 Slider •

6 Optional Calories 175 Calories • 3 gm Fat • 9 gm Protein • 28 gm Carbohydrate • 434 mg Sodium • 239 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Meat • 1⁄ 2

Fruit • 1⁄ 2 Fat

CARB CHOICES: 2


91

“The Thrill of a Villa” There’s something so romantic in those movies set in Italy, isn’t there? Whether you fantasize about being a princess on the run with Gregory Peck in Roman Holiday or dream of living the lush life in a hilltop mansion (Enchanted April, Under the Tuscan Sun), the underlying element is romance—not just love but a world so different from our everyday existence! Well, I can’t promise you a movie star beau or your very own villa, but I can feed you as if you had them with this scrumptious Italian entrée and tasty sides. Shopping Tip: How do cooks choose the pasta for each recipe they create? Sometimes, necessity is the mother of invention—you’ve only got elbows on the shelf, so elbow macaroni it is. But when you’re free to choose, focus on the type of sauce. Sauces rich in texture call for shaped pastas, such as fusilli (spirals), conchiglie (shells), wagon wheels, farfalle (bowties/butterflies), and a pretty one called campanelle (bellflowers). Short, tubular pastas (such as ziti, elbows, and penne) are good for thick, chunky sauces, while creamy sauces work best with long, thin pastas (fettuccine, linguine). Green Bean and Carrot Tossed Salad Peas with Celery and Mushrooms Chicken Cacciatore Skillet Mandarin-Orange Quick Cake

92

Green Bean and Carrot Tossed Salad ,


cup Kraft Fat Free French Dressing 2 tablespoons Kraft fat-free mayonnaise 1 (8-ounce) can cut green beans, rinsed and drained 1 (8-ounce) can sliced carrots, rinsed and drained 1 (2.5-ounce) jar sliced mushrooms, drained 1 (2-ounce) jar chopped pimiento, drained 2 cups finely shredded lettuce

In a medium bowl, combine French dressing and mayonnaise. Add green beans, carrots, mushrooms, and pimiento. Mix well to combine. Refrigerate for at least 15 minutes. Just before serving, add lettuce. Toss well to combine.




93

Peas with Celery and Mushrooms U ,

Serves 4 (3⁄ 4 cup) 1 (14-ounce) can Swanson Lower Sodium Fat Free Chicken Broth 11⁄2 cups finely chopped celery 1⁄2 cup finely chopped onion 1 cup sliced fresh mushrooms 2 cups fresh or frozen peas, thawed 1 (2-ounce) jar chopped pimiento, drained

In a large skillet, combine chicken broth, celery, and onion. Bring mixture to a boil. Continue to cook for 10 minutes, stirring occasionally. Stir in mushrooms, peas, and pimiento. Lower heat and simmer for 12 to 15 minutes or until most of the liquid is absorbed and peas are tender, stirring occasionally. Serve at once.


Each serving equals: HE: 11⁄ 4 Vegetable • 1 Bread • 8 Optional Calories

80 Calories • 0 gm Fat • 5 gm Protein • 15 gm Carbohydrate • 342 mg Sodium • 43 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Starch CARB CHOICES: 1

94


Chicken Cacciatore Skillet ,

U

Serves 4 (1 full cup) 16 ounces skinned and boned uncooked chicken breast, cut into bite-size pieces 3⁄4 cup chopped onion 1 (141⁄2-ounce) can stewed tomatoes, undrained 1 (103⁄4-ounce) can Healthy Request Tomato Soup 1⁄2 cup water 1 teaspoon Italian seasoning 1⁄4 teaspoon dried minced garlic 1 (2.5-ounce) jar sliced mushrooms, undrained 1⁄4 cup sliced ripe olives 11⁄3 cups uncooked elbow macaroni 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping

In a large skillet spayed with olive oil–flavored cooking spray, sauté chicken and onion for 8 to 10 minutes or until chicken is browned. Add stewed tomatoes, tomato soup, water, Italian seasoning, garlic, mushrooms, and olives. Mix well to combine. Stir in uncooked macaroni. Lower heat, cover, and simmer for 15 minutes or until macaroni is tender, stirring occasionally. Just before serving, stir in Parmesan cheese.

Each serving equals: HE: 31⁄ 4 Protein • 11⁄ 2 Vegetable • 1 Bread • 1⁄ 4 Fat • 1⁄ 2 Slider • 5 Optional Calories

269 Calories • 5 gm Fat • 28 gm Protein • 28 gm Carbohydrate • 455 mg Sodium • 98 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Starch/Carbohydrate • 11⁄ 2 Vegetable CARB CHOICES: 11⁄ 2


95

Mandarin-Orange Quick Cake U ,

Serves 4 3⁄4

cup Bisquick Heart Smart Baking Mix cup Splenda Granular 2 tablespoons chopped pecans 1⁄2 cup water 1 teaspoon coconut extract 1 (11-ounce) can mandarin oranges, rinsed and drained 1 tablespoon + 1 teaspoon flaked coconut 1⁄4

Preheat oven to 375 degrees. Spray 4 (1-cup) ovenproof custard cups with butter-flavored cooking spray. In a large bowl, combine baking mix, Splenda, and pecans. Add water and coconut extract. Mix well to combine. Stir in mandarin oranges. Evenly spoon mixture into prepared custard cups. Sprinkle 1 teaspoon coconut over top of each. Place custard cups on a baking sheet. Bake for 20 to 25 minutes or until tops are golden brown. Place cups on a wire rack and let set for at least 5 minutes.

Each serving equals: HE: 1 Bread • 1⁄ 2 Fruit • 1⁄ 2 Fat • 11 Optional Calories

148 Calories • 4 gm Fat • 2 gm Protein • 26 gm Carbohydrate • 265 mg Sodium • 33 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1⁄ 2 Fruit • 1⁄ 2 Fat CARB CHOICES: 2

96


That’s Amore You’ve heard it said that “food is love,” but it’s a bit more complex than it sounds! You show your love when you cook for others, but by thinking about what they enjoy, what their health may require, and who will be sharing the meal, you’ll demonstrate not only love but caring as well. Here’s a delicioso menu that is fine for a date-night dinner for two, but it’s also lovely for a last-minute supper with close friends or unexpected guests. Shopping Tip: Throughout this book, you’ll notice that I use fresh vegetables often, but that I also sometimes use frozen and canned in the same menu. What’s up with that? I want you to feel good about using veggies from all different sources when you cook, because when the goal is a fast, festive, and good-for-you meal, you need to be free to pick your ingredients from more than one aisle of the market! Frozen vegetables are great choices in many of my recipes because they allow you to serve any veggie anytime, whether or not it’s in season. And canned veggies are great “pantry pleasers”— reliable choices, always on hand. Italian Garden Salad Green Bean Pilaf Tomato Chicken Italiano Roman Pudding Treats

97

Italian Garden Salad ,

Serves 4 (1 cup) 2 cups chopped fresh tomatoes 3 cups finely shredded lettuce 1⁄4 cup finely chopped red onion 1⁄2 cup shredded Kraft reduced-fat mozzarella cheese 1⁄4 cup Oscar Mayer or Hormel Real Bacon Bits 1⁄4 cup Kraft Fat Free Italian Dressing 1 tablespoon Splenda Granular

In a large bowl, combine tomatoes, lettuce, red onion, mozzarella cheese, and bacon bits. Add Italian dressing and Splenda. Mix well to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.


95 Calories • 3 gm Fat • 8 gm Protein • 9 gm Carbohydrate • 448 mg Sodium • 220 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Meat • 11⁄ 2 Vegetable CARB CHOICES: 1⁄ 2

98


Green Bean Pilaf ,

U


cup chopped onion 1 (2.5-ounce) jar sliced mushrooms, drained 1 (14-ounce) can Swanson Lower Sodium Fat Free Chicken Broth 2 cups frozen cut green beans, thawed 1 cup uncooked Minute Rice 1⁄8 teaspoon black pepper 1 teaspoon dried parsley flakes In a large saucepan sprayed with butter-flavored cooking spray, sauté onion for 5 minutes or until tender. Add mushrooms, chicken broth, green beans, uncooked instant rice, black pepper, and parsley flakes. Mix well to combine. Bring mixture to a boil. Lower heat, cover, and simmer for 15 to 20 minutes or until vegetables and rice are tender, stirring occasionally. Fluff with a fork before serving.

HINT: Thaw green beans by rinsing in a colander under hot water for 1 minute.

Each serving equals: HE: 11⁄ 2 Vegetable • 3⁄ 4 Bread • 8 Optional Calories

116 Calories • 0 gm Fat • 5 gm Protein • 24 gm Carbohydrate • 313 mg Sodium • 39 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1 Starch CARB CHOICES: 11⁄ 2


99

Tomato Chicken Italiano ,

U

Serves 4 (1 cup) 3 tablespoons all-purpose flour 2 teaspoons dried basil ✩ 16 ounces skinned and boned uncooked chicken breast, cut into bite-size pieces 1 cup diced unpeeled zucchini 1⁄2 cup chopped red bell pepper 1⁄2 cup chopped onion 1 (15-ounce) can Hunt’s Tomato Sauce 2 teaspoons Splenda Granular

In a saucer, combine flour and 1 teaspoon basil. Coat chicken pieces in flour mixture. Place chicken in a large skillet sprayed with olive oil–flavored cooking spray. Brown chicken pieces for 6 to 8 minutes. Add zucchini, red pepper, and onion. Mix well to combine. Stir in tomato sauce, Splenda, and remaining 1 teaspoon basil. Lower heat, cover, and simmer for 8 to 10 minutes or until chicken is done and vegetables are tender, stirring occasionally.

Each serving equals: HE: 3 Protein • 23⁄ 4 Vegetable • 1⁄ 4 Bread • 1 Optional Calorie


100


Roman Pudding Treats ,

Serves 4 1 (8-ounce) package Philadelphia fat-free cream cheese 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 1 cup Diet Mountain Dew 1⁄2 cup Cool Whip Free 1 teaspoon coconut extract 1 cup Thompson or seedless green grapes, halved 1 tablespoon + 1 teaspoon flaked coconut

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, undrained pineapple, and Diet Mountain Dew. Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract. Gently stir in grapes. Evenly spoon mixture into 4 dessert dishes. Sprinkle 1 teaspoon coconut over top of each. Refrigerate for at least 15 minutes.

Each serving equals: HE: 1 Protein • 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Slider • 7 Optional Calories

188 Calories • 0 gm Fat • 13 gm protein • 34 gm Carbohydrate • 608 mg Sodium • 322 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Meat • 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2

Other Carbohydrate

CARB CHOICES: 2


101

Summer Night Patio Party The stars are bright, the breeze is soft, and the company is delightful—what a recipe for a glorious evening of summer entertaining! This quick and delectable menu for a speedy supper invites your guests to enjoy some crunchy, tangy slaw and a tummy-filling entrée before settling down to enjoy a festive dessert and colorful drinks under a canopy of sparkling lights. Serving Tip: Instead of worrying that the ice in your guests’ tall drinks will water them down to tastelessness, why not create flavored ice cubes that only add to the taste sensation as they melt? For this menu, you could fill an ice-cube tray with orange juice or ginger ale (or a mix of the two) and even add a touch of magic by freezing a slice of strawberry in each cube—how pretty would that be? It’s your party, so add to the fun. Creamy Vegetable Slaw Easy Broccoli Chicken Skillet Butterscotch and “Cookie” Dessert Romanoff Mimosas

102

Creamy Vegetable Slaw ,


cup finely chopped celery cup finely chopped green bell pepper 1⁄4 cup finely sliced green onion 1⁄2 cup shredded carrots 2 cups shredded cabbage 1⁄2 cup Land O Lakes no-fat sour cream 2 tablespoons white distilled vinegar 1⁄2 teaspoon dried tarragon 1 tablespoon Splenda Granular 1⁄4

In a medium bowl, combine celery, green pepper, green onion, carrots, and cabbage. In a small bowl, combine sour cream, vinegar, tarragon, and Splenda. Add sour cream mixture to vegetable mixture. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

HINT: 21⁄2 cups purchased coleslaw mix may be substituted for cabbage and carrots.




103

Easy Broccoli Chicken Skillet ,

U

Serves 4 16 ounces skinned and boned uncooked chicken breast, cut into bite-size pieces 1 (103⁄4-ounce) can Healthy Request Cream of Broccoli or Cream of Mushroom Soup 1⁄3 cup fat-free milk 1⁄4 teaspoon lemon pepper 2 cups chopped fresh broccoli 2 cups cooked rice

In a large skillet sprayed with butter-flavored cooking spray, sauté chicken pieces for 8 to 10 minutes or until chicken is browned. Stir in soup, milk, and lemon pepper. Add broccoli. Mix well to combine. Lower heat, cover, and simmer for 10 minutes or until chicken and broccoli are tender. For each serving, place 1⁄ 2 cup rice on a plate and spoon about 3⁄ 4 cup chicken mixture over top.

HINT: Usually 11⁄ 3 cups uncooked instant or 1 cup regular rice cooks to about 2 cups.

Each serving equals: HE: 3 Protein • 1 Bread • 1 Vegetable • 1⁄ 2 Slider • 9 Optional Calories

248 Calories • 4 gm Fat • 27 gm Protein • 26 gm Carbohydrate • 396 mg Sodium • 72 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Starch • 1 Vegetable CARB CHOICES: 2

104


Butterscotch and “Cookie” Dessert ,

Serves 4 6 (21⁄2-inch) chocolate graham cracker squares ✩ 1 (4-serving) package Jell-O sugar-free instant butterscotch pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 6 tablespoons Cool Whip Free 1 tablespoon chopped pecans

Coarsely crush 4 graham cracker squares. Evenly spoon crumbs into 4 dessert dishes. In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Spoon pudding mixture evenly into dessert dishes. Finely crush remaining 2 graham cracker squares. In a small bowl, combine graham cracker crumbs and pecans. Evenly spoon crumb mixture over top of each. Refrigerate for at least 15 minutes.


Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 4 Fat • 1⁄ 2 Slider

110 Calories • 2 gm Fat • 5 gm Protein • 18 gm Carbohydrate • 440 mg Sodium • 151 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 1


105

Romanoff Mimosas ,

Serves 4 (11⁄ 4 cups) 2 cups frozen unsweetened strawberries, thawed and undrained 1 cup unsweetened orange juice 1 (4-serving) package Jell-O sugar-free strawberry gelatin 2 cups diet ginger ale Ice

In a blender container, combine undrained strawberries, orange juice, and dry gelatin. Cover and process on BLEND for 30 seconds. Add diet ginger ale. Re-cover and process on BLEND for 10 to 15 seconds or until mixture is smooth. Pour into tall glasses with ice.

Each serving equals: HE: 1 Fruit • 10 Optional Calories


106


“Tastes Like Love” Dinner à Deux Is it true, as the old adage goes, that the road to a lover’s heart runs directly through the stomach? Makes perfect sense to me, especially considering that marriage usually means an awful lot of meals together! I think this menu would be fun for any of the traditional festive days for lovers—Valentine’s Day, birthdays, anniversaries—but also just right for a day when you want to feel romantic for no special reason at all. Serving Tip: There’s no rule that dinner has to be consumed at the dinner table, and even if you’re an “old” married couple, you can still surprise each other by using your imagination to plan a changeof-pace meal. If it’s a pleasant evening and you’ve got a backyard, why not plan a lovers’ picnic, with votive candles or even Japanese lanterns for illumination? You could even serve this meal in the bedroom, if you desired—or maybe enjoy a drink in the living room, dinner in the dining room, and dessert upstairs! Confetti Slaw Speedy Herb Potatoes Smothered-Onion Chicken Breast Skillet Hearts Abloom Pie

107

Confetti Slaw ,


cup Kraft fat-free mayonnaise 2 tablespoons Land O Lakes no-fat sour cream 2 tablespoons Kraft Fat Free Ranch Dressing 1 teaspoon prepared yellow mustard 1⁄8 teaspoon black pepper 2 cups shredded green cabbage 1⁄2 cup shredded red cabbage 1⁄2 cup frozen peas, thawed 1⁄2 cup sliced fresh mushrooms In a large bowl, combine mayonnaise, sour cream, ranch dressing, mustard, and black pepper. Add green cabbage, red cabbage, peas, and mushrooms. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 3⁄ 4 Vegetable • 1⁄ 4 Bread • 1⁄ 4 Slider • 10 Optional Calories


108


Speedy Herb Potatoes ,

Serves 4 (3⁄ 4 cup) 3 cups diced cooked potatoes 1 cup chopped onion 1⁄4 cup Kraft Fat Free French Dressing 2 tablespoons Grey Poupon Country Style Dijon Mustard 1 teaspoon dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, sauté potatoes and onion for 6 to 8 minutes. Add French dressing, mustard, and parsley flakes. Mix well to combine. Lower heat and simmer for 5 minutes, stirring often. Serve at once.

Each serving equals: HE: 1 Bread • 1⁄ 2 Vegetable • 1⁄ 4 Slider • 2 Optional Calories

140 Calories • 0 gm Fat • 3 gm Protein • 32 gm Carbohydrate • 344 mg Sodium • 21 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Vegetable CARB CHOICES: 2


109

Smothered-Onion Chicken Breast Skillet ,

U

Serves 4 16 ounces skinned and boned uncooked chicken breast, cut into 4 pieces 11⁄2 cups chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Chicken Soup 1 (2.5-ounce) jar sliced mushrooms, drained and finely chopped 2 tablespoons Land O Lakes no-fat sour cream 1 teaspoon dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, lightly brown chicken pieces for 3 to 4 minutes on each side. Stir in onion. Add chicken soup, mushrooms, sour cream, and parsley flakes. Mix well to combine. Lower heat, cover, and simmer for 15 minutes or until chicken and onion are tender. When serving, evenly spoon sauce mixture over chicken pieces.

Each serving equals: HE: 3 Protein • 1 Vegetable • 1⁄ 2 Slider • 12 Optional Calories

204 Calories • 4 gm Fat • 29 gm Protein • 13 gm Carbohydrate • 429 mg Sodium • 42 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 3 Meat • 1 Vegetable • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

110


Hearts Abloom Pie ,

Serves 8 1 (8-ounce) package Philadelphia fat-free cream cheese 2 (4-serving) packages Jell-O sugar-free instant white chocolate pudding mix ✩ 11⁄3 cups Carnation Nonfat Dry Milk Powder ✩ 2 cups water ✩ 3⁄4 cup Cool Whip Free ✩ 1 (6-ounce) Keebler chocolate pie crust 6 to 8 drops red food coloring 1 teaspoon almond extract 1 tablespoon mini chocolate chips 1 tablespoon slivered almonds

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add 1 package dry pudding mix, 2⁄ 3 cup dry milk powder, and 1 cup water. Mix well to combine. Blend in 1⁄ 4 cup Cool Whip Free. Spread mixture into pie crust. Refrigerate while preparing topping. In another large bowl, combine remaining package dry pudding mix, remaining 2⁄ 3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in remaining 1⁄ 2 cup Cool Whip Free. Add red food coloring and almond extract. Mix gently to combine. Spread mixture evenly over cream cheese mixture. Evenly sprinkle chocolate chips and almonds over top. Refrigerate for at least 20 minutes. Cut into 8 servings.

Each serving equals: HE: 1 Bread • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Protein • 1⁄ 3 Fat • 1⁄ 4 Slider •

18 Optional Calories 194 Calories • 6 gm Fat • 7 gm Protein • 28 gm Carbohydrate • 501 mg Sodium • 88 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1 Fat • 1⁄ 2 Meat • 1⁄ 2 Fat-Free Milk CARB CHOICES: 2


111

Holiday House Party Supper Have you got more than a few guests staying the weekend after Thanksgiving? Or is a childhood best friend spending a few days with you during the post-Christmas sales? This menu is a perfect fit when you’ve got turkey piled high and you want the party to continue! It’s flavorful, abounding in color and texture, and it’s ready in so little time, you can truly enjoy your company instead of slaving away for them. Shopping Tip: Have you noticed the many new brands of spreadable fruit on the market lately? It seems as if everyone is getting into this market—but with all those choices, you may feel confused or frustrated. Ask friends for recommendations of brands they’ve liked, and definitely study the package labels. How is the product prepared? (One pricier brand, Sarabeth’s—from the New York bakery—announces that it’s handmade, with the fruit hand-cut to avoid bruising. Is it worth paying a premium price for that feature, especially when you’re going to be cooking with it?) What kind of sweetener is used by the maker—grape juice concentrate? sugar? something else? Ultimately, of course, you’ll want to find the flavor that suits your taste buds best. Festive Tossed Salad Special Simmered Green Beans Turkey Cordon Bleu with Noodles Cranberry-Coconut Cobbler

112

Festive Tossed Salad ,

Serves 6 (11⁄ 4 cups) 5 cups torn mixed salad greens 3⁄4 cup thinly sliced celery 1 cup shredded carrots 1⁄4 cup finely chopped green onion 1 (11-ounce) can mandarin oranges, rinsed and drained 6 tablespoons slivered almonds 1⁄2 cup Kraft Fat Free Catalina Dressing 3 tablespoons orange marmalade spreadable fruit 1 tablespoon Splenda Granular 2 teaspoons dried parsley flakes

In a large bowl, combine salad greens, celery, carrots, and green onion. Stir in mandarin oranges and almonds. In a small bowl, combine Catalina dressing, spreadable fruit, Splenda, and parsley flakes. Drizzle dressing mixture over salad mixture. Toss gently to combine. Serve at once.

Each serving equals: HE: 11⁄ 2 Vegetable • 2⁄ 3 Fruit • 1⁄ 2 Fat • 1⁄ 4 Protein • 1⁄ 4 Slider •

4 Optional Calories 111 Calories • 3 gm Fat • 3 gm Protein • 18 gm Carbohydrate • 253 mg Sodium • 62 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Fruit • 1⁄ 2 Fat • 1⁄ 2

Starch/Carbohydrate

CARB CHOICES: 11⁄ 2


113

Special Simmered Green Beans U ,

Serves 6 (2⁄ 3 cup) 4 cups frozen cut green beans, thawed 1⁄2 cup chopped onion 1⁄2 cup water 2 tablespoons white distilled vinegar 1 (2-ounce) jar chopped pimiento, undrained 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 1⁄4 cup Oscar Mayer or Hormel Real Bacon Bits

In a large skillet, combine green beans, onion, and water. Stir in vinegar and undrained pimiento. Cover and cook over mediumlow heat for 15 to 20 minutes or just until green beans are tender, stirring occasionally. Remove from heat. Add Parmesan cheese and bacon bits. Mix gently to combine. Serve at once.


Each serving equals: HE: 21⁄ 4 Vegetable • 1⁄ 2 Protein

73 Calories • 1 gm Fat • 4 gm Protein • 12 gm Carbohydrate • 245 mg Sodium • 38 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Meat CARB CHOICES: 1

114


Turkey Cordon Bleu with NoodlesU ,

Serves 6 11⁄2 cups diced cooked turkey breast 1 full cup diced Dubuque 97% fat-free ham or any extralean ham 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄2 cup Land O Lakes no-fat sour cream 3 (3⁄4-ounce) slices Kraft reduced-fat Swiss cheese, shredded 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes 3 cups hot cooked noodles

In a large skillet sprayed with butter-flavored cooking spray, sauté turkey and ham for 5 minutes. Stir in mushroom soup, sour cream, and Swiss cheese. Add onion flakes and parsley flakes. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally. For each serving, place 1⁄ 2 cup noodles on a plate and spoon about 1⁄ 2 cup turkey mixture over top.

HINTS: 1. If you don’t have leftovers, purchase a chunk of cooked turkey breast from your local deli. 2. Usually 22⁄ 3 cups uncooked noodles cook to about 3 cups.

Each serving equals: HE: 21⁄ 2 Protein • 1 Bread • 1⁄ 2 Slider • 8 Optional Calories



115

Cranberry-Coconut Cobbler ,

U

Serves 6 1 (4-serving) package Jell-O sugar-free vanilla cook-andserve pudding mix 1⁄4 cup Splenda Granular 1 cup unsweetened orange juice 1⁄4 cup water 2 cups fresh or frozen cranberries 1 cup + 2 tablespoons Bisquick Heart Smart Baking Mix 1⁄3 cup fat-free milk 2 tablespoons Land O Lakes no-fat sour cream 11⁄2 teaspoons coconut extract 3 tablespoons flaked coconut

Preheat oven to 425 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine dry pudding mix, Splenda, orange juice, and water. Stir in cranberries. Cook over medium heat for 6 to 8 minutes or until mixture thickens and starts to boil, stirring often. Spread cranberry mixture into prepared baking dish. In a large bowl, combine baking mix, milk, sour cream, and coconut extract. Drop by tablespoonful onto cranberry mixture to form 6 mounds. Evenly sprinkle coconut over top. Bake for 16 to 18 minutes or until light brown. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

Each serving equals: HE: 1 Bread • 2⁄ 3 Fruit • 1⁄ 4 Slider • 14 Optional Calories

154 Calories • 2 gm Fat • 3 gm Protein • 31 gm Carbohydrate • 359 mg Sodium • 52 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Fruit CARB CHOICES: 2

116


Harvest Dinner Delight Even though my recipes can be prepared all year long (with a few exceptions for seasonal produce that may be hard to find), I often find myself with a longing for certain foods at certain times of the year. When my garden is overflowing with ripe tomatoes, for instance, I think a lot about how I can use them in salads and sauces. This menu features foods and flavors I associate with autumn, when we harvest the bounty of the season and give thanks for the blessing of healthy food. Cooking Tip: If you’ve ever hollowed out a pumpkin to make a jacko’-lantern, you’ve likely wondered if there was some way you could use all the “stuff” inside! Some people do take the trouble to rinse off and roast all the pumpkin seeds, for example, but many more choose to save the time and purchase seeds that have already been seasoned and cleaned. The same is true with the pumpkin pulp. You could take the time and effort to separate the pulp from the seeds and drain off the excess moisture, but it’s a time-consuming job—and since the purpose of this cookbook is to save you minutes and hours in the kitchen, I recommend using canned pulp in my Pumpkin Whip Dessert. Mom’s Festive Carrot Salad Green Beans in Mustard-Cheese Sauce Dilled Turkey-Noodle Skillet Pumpkin Whip Dessert

117

Mom’s Festive Carrot Salad ,

Serves 6 (2⁄ 3 cup) 3 cups shredded carrots 1⁄2 cup seedless raisins 3 tablespoons chopped pecans 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 3⁄4 cup Cool Whip Free 1⁄4 cup Kraft fat-free mayonnaise 1⁄2 cup miniature marshmallows 6 maraschino cherries, quartered

In a large bowl, combine carrots, raisins, and pecans. In a medium bowl, combine undrained pineapple, Cool Whip Free, and mayonnaise. Add pineapple mixture to carrot mixture. Mix well to combine. Fold in marshmallows and maraschino cherry pieces. Cover and refrigerate for at least 20 minutes. Gently stir just before serving.


Each serving equals: HE: 1 Fruit • 1 Vegetable • 1⁄ 2 Fat • 1⁄ 2 Slider

154 Calories • 2 gm Fat • 1 gm Protein • 33 gm Carbohydrate • 108 mg Sodium • 28 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Vegetable • 1⁄ 2 Fat • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 2

118


Green Beans in Mustard-Cheese Sauce ,

Serves 6 (2⁄ 3 cup) 1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk 3 tablespoons all-purpose flour 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese 1 teaspoon prepared yellow mustard 1 (2-ounce) jar chopped pimiento 1 (2.5-ounce) jar sliced mushrooms, drained 2 (15-ounce) cans cut green beans, rinsed and drained 1⁄8 teaspoon black pepper

In a covered jar, combine evaporated milk and flour. Shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add Cheddar cheese and mustard. Mix well to combine. Cook over medium heat until mixture thickens and starts to boil, stirring often. Stir in pimiento, mushrooms, green beans, and black pepper. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Protein • 15 Optional Calories

127 Calories • 3 gm Fat • 9 gm Protein • 16 gm Carbohydrate • 147 mg Sodium • 291 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Meat CARB CHOICES: 1


119

Dilled Turkey-Noodle Skillet ,

U

Serves 6 (2⁄ 3 cup) 3⁄4

cup diced celery cup chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄3 cup Land O Lakes no-fat sour cream 1 teaspoon dried dill weed 11⁄2 cups diced cooked turkey breast 2 cups hot cooked noodles, rinsed and drained 1⁄4

In a large skillet sprayed with butter-flavored cooking spray, sauté celery and onion for 8 minutes or until tender. Stir in mushroom soup, sour cream, and dill weed. Add turkey and noodles. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

HINTS: 1. If you don’t have leftovers, purchase a chunk of cooked turkey breast from your local deli. 2. Usually 13⁄ 4 cups uncooked noodles cook to about 2 cups.

Each serving equals: HE: 2 Protein • 1 Bread • 1⁄ 2 Vegetable • 3⁄ 4 Slider • 1 Optional Calorie

170 Calories • 2 gm Fat • 16 gm Protein • 22 gm Carbohydrate • 244 mg Sodium • 74 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Meat • 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Vegetable CARB CHOICES: 11⁄ 2

120


Pumpkin Whip Dessert ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant butterscotch pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 teaspoon pumpkin pie spice 1 (15-ounce) can pumpkin 1⁄2 cup water 11⁄2 cups Cool Whip Free ✩ 6 tablespoons graham cracker crumbs

In a large bowl, combine dry pudding mix, dry milk powder, and pumpkin pie spice. Add pumpkin and water. Mix well to combine. Blend in 1 cup Cool Whip Free. Evenly spoon mixture into 6 dessert dishes. Top each with 1 tablespoon Cool Whip Free and 1 tablespoon graham cracker crumbs. Refrigerate for at least 20 minutes.

Each serving equals: HE: 2⁄ 3 Vegetable • 1⁄ 3 Fat-Free Milk • 1⁄ 3 Bread • 1⁄ 2 Slider • 6 Optional

Calories 130 Calories • 2 gm Fat • 4 gm Protein • 24 gm Carbohydrate • 297 mg Sodium • 116 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Fat CARB CHOICES: 11⁄ 2


121

Spice Makes Supper Twice as Nice I was delighted when I read a study that said that eating spicy food burns more calories and increases your metabolism—but then I remembered that Cliff, my truck-drivin’ husband, is the big spice fan in the family. I tend to prefer my dishes only moderately hot, so I may not benefit much personally from the latest research. Still, this menu makes stars of all those sunny and hot flavors, from the tangy chili to vivid color of the carrot salad. Spice up your life with variety, in any case, and you’ll have plenty of energy to live, live, live! Serving Tip: Maybe you’re like me, with a large collection of serving pieces and platters for all occasions. But if you don’t have an enormous number to choose from, you can still be inventive and eyecatching when you are planning how to serve your next fast and flavorful meal. Instead of just serving your salad course in an attractive china or plastic bowl, you could decide to line a sombrero or straw hat with plastic wrap to protect it, then tuck your bowl of salad in there. I’ve seen some fun table settings using flowerpots, sports equipment, musical instruments (how about a tambourine as a bread basket?). Think creatively, and you’re bound to appeal to your family’s sense of fun as well as flavor!

122

Sunnydale Carrot Salad Lettuce-Cheese Tortilla Wrap Quick Chili Lemon-Chocolate Desserts


123

Sunnydale Carrot Salad ,

Serves 4 (1⁄ 2 cup) 11⁄2 tablespoons orange marmalade spreadable fruit 1⁄4 cup Kraft fat-free mayonnaise 2 tablespoons Land O Lakes no-fat sour cream 21⁄2 cups shredded carrots 1⁄4 cup seedless raisins

In a medium bowl, combine spreadable fruit, mayonnaise, and sour cream. Add carrots and raisins. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 11⁄ 4 Vegetable • 3⁄ 4 Fruit • 17 Optional Calories

84 Calories • 0 gm Fat • 1 gm Protein • 20 gm Carbohydrate • 178 mg Sodium • 38 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Fruit CARB CHOICES: 1

124


Lettuce-Cheese Tortilla Wrap ,

Serves 4 (2 pieces) 1⁄2

cup Kraft fat-free mayonnaise teaspoon chili seasoning 1 tablespoon dried onion flakes 11⁄2 teaspoons dried parsley flakes 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese 4 (6-inch) flour tortillas 2 cups shredded lettuce 1⁄2

In a medium bowl, combine mayonnaise, chili seasoning, onion flakes, and parsley flakes. Add Cheddar cheese. Mix well to combine. Evenly spread about 11⁄ 2 tablespoons mayonnaise mixture on each tortilla. Top with 1⁄ 2 cup shredded lettuce. Roll each up and cut in half. Refrigerate for at least 10 minutes.

Each serving equals: HE: 1 Bread • 3⁄ 4 Protein • 1⁄ 2 Vegetable • 1⁄ 4 Slider

184 Calories • 8 gm Fat • 8 gm Protein • 20 gm Carbohydrate • 243 mg Sodium • 182 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1 Meat • 1⁄ 2 Vegetable CARB CHOICES: 1


125

Quick Chili ,

U

Serves 4 (11⁄ 4 cups) 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 1 (28-ounce) can tomatoes, finely chopped and undrained 1 cup water 1 tablespoon chili seasoning 1⁄2 teaspoon dried minced garlic 1 (8-ounce) can red kidney beans, rinsed and drained

In a large saucepan sprayed with butter-flavored cooking spray, sauté meat and onion for 6 to 8 minutes, stirring occasionally. Stir in undrained tomatoes, water, chili seasoning, and garlic. Add kidney beans. Mix well to combine. Bring mixture to a boil. Lower heat, cover, and simmer for 10 minutes, stirring occasionally.

Each serving equals: HE: 2 Protein • 13⁄ 4 Vegetable • 1⁄ 2 Bread


126


Lemon-Chocolate Desserts ,

Serves 4 1 (4-serving) package Jell-O sugar-free instant lemon pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 1⁄2 cup Cool Whip Lite ✩ 6 (21⁄2-inch) chocolate graham cracker squares, broken into large pieces 1 tablespoon mini chocolate chips

In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1⁄ 4 cup Cool Whip Lite. Add graham cracker pieces. Mix gently to combine. Evenly spoon mixture into 4 dessert dishes. Top each with 1 tablespoon Cool Whip Lite and 3⁄ 4 teaspoon chocolate chips. Refrigerate for at least 10 minutes.

HINT: If you can’t find Jell-O sugar-free instant lemon pudding mix, simply combine 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix and 1 (4-serving) package Jell-O sugar-free lemon gelatin.

Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 3⁄ 4 Slider • 5 Optional Calories

143 Calories • 3 gm Fat • 5 gm Protein • 24 gm Carbohydrate • 456 mg Sodium • 153 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 11⁄ 2


127

Strike Up the Band! Some meals aren’t fancy but taste so downright yummy that you and your family will want to stand up and cheer! That’s how my taste testers felt when we lunched on this spirited mélange of flavors and textures—tangy, crunchy, creamy, hearty, all those words that make you want to take a big bite out of whatever’s on the table! Cooking Tip: Does it really matter if you use Dijon mustard instead of yellow in the green bean salad? Can you use frozen whole green beans instead of cut? Can you still make the slaw if you don’t have any caraway seeds? What should you do if you’re scanning my books for recipes to prepare for dinner but find you’re missing an ingredient? Can you make it anyway? Most of the time, my answer will be yes, of course—make it, because you’ve gotta eat, right? But will the dish taste different if you leave out the caraway seeds or substitute for a unique ingredient like the Dijon mustard? Yes, a little different in the case of the slaw, and more in the case of the salad. But cut green beans versus whole? Use whatever you have. Mustard–Green Bean Salad Happy Harvest Cabbage Slaw Hamburger Pasta Hot Dish Peanut Butter Mocha Dessert

128

Mustard–Green Bean Salad ,

Serves 4 (1⁄ 2 cup) 1⁄4

cup Kraft Fat Free Ranch Dressing 1 tablespoon Kraft fat-free mayonnaise 1 tablespoon Grey Poupon Country Style Dijon Mustard 1 tablespoon Splenda Granular 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 3 cups fresh or frozen cut green beans, cooked, rinsed, and drained In a large bowl, combine ranch dressing, mayonnaise, mustard, Splenda, parsley flakes, and black pepper. Add green beans. Toss gently to coat. Cover and refrigerate for at least 20 minutes. Gently toss again just before serving.

HINT: Two (15-ounce) cans cut green beans, rinsed and drained, may be used in place of fresh or frozen.




129

Happy Harvest Cabbage Slaw ,

Serves 4 (1 cup) 1 tablespoon prepared yellow mustard 1⁄2 cup Kraft fat-free mayonnaise 2 tablespoons Land O Lakes Fat Free Half & Half 2 tablespoons white distilled vinegar 2 tablespoons Splenda Granular 2 teaspoons dried onion flakes 1⁄4 teaspoon caraway seeds 4 cups finely shredded cabbage

In a large bowl, combine mustard, mayonnaise, half & half, vinegar, Splenda, onion flakes, and caraway seeds. Let set for 5 minutes. Add cabbage. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 1 Vegetable • 1⁄ 4 Slider • 7 Optional Calories

53 Calories • 1 gm Fat • 1 gm Protein • 10 gm Carbohydrate • 305 mg Sodium • 47 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1⁄ 2

130


Hamburger Pasta Hot Dish ,

U

Serves 4 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 1⁄2 cup chopped green bell pepper 1⁄2 cup chopped celery 1⁄2 cup shredded carrots 1 (103⁄4-ounce) can Healthy Request Tomato Soup 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 2 cups hot cooked rotini pasta

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, green pepper, celery, and carrots. Stir in tomato soup, parsley flakes, and black pepper. Place half of rotini pasta in prepared baking dish. Spoon half of meat mixture over pasta. Repeat layers. Bake for 20 to 25 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.

HINT: Usually 11⁄ 2 cups uncooked rotini pasta cooks to about 2 cups.

Each serving equals: HE: 11⁄ 2 Protein • 1 Bread • 1 Vegetable • 1⁄ 2 Slider • 5 Optional Calories

250 Calories • 6 gm Fat • 15 gm Protein • 34 gm Carbohydrate • 355 mg Sodium • 20 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Meat • 11⁄ 2 Starch • 1 Vegetable CARB CHOICES: 2


131

Peanut Butter Mocha Dessert ,

U

Serves 8 12 (21⁄2-inch) chocolate graham cracker squares ✩ 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 1 1 ⁄3 cups Carnation Nonfat Dry Milk Powder ✩ 11⁄2 cups water 1⁄4 cup Peter Pan or Skippy reduced-fat peanut butter 3⁄4 cup Cool Whip Free ✩ 1 (4-serving) package Jell-O sugar-free instant chocolate pudding mix 1 cup cold coffee

Evenly arrange 9 graham crackers in a 9-by-9-inch cake pan. In a large bowl, combine dry vanilla pudding mix, 2⁄ 3 cup dry milk powder, and water. Mix well using a wire whisk. Blend in peanut butter and 1⁄4 cup Cool Whip Free. Evenly spread mixture over graham cracker “crust.” Refrigerate while preparing next layer. In another bowl, combine dry chocolate pudding mix, remaining 2⁄ 3 cup dry milk powder, and coffee. Mix well using a wire whisk. Blend in remaining 1⁄ 2 cup Cool Whip Free. Spread chocolate layer evenly over peanut butter layer. Crush remaining 3 graham cracker squares. Evenly sprinkle crumbs over top. Cover and refrigerate for at least 15 minutes. Cut into 8 servings.


Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 2 Protein • 1⁄ 2 Fat • 1⁄ 4 Slider •

19 Optional Calories 147 Calories • 3 gm Fat • 7 gm Protein • 23 gm Carbohydrate • 468 mg Sodium • 151 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Fat CARB CHOICES: 11⁄ 2

132


A Moonlit Night in Mexico Have you ever noticed that some of our best quick-cook solutions are ethnic meals, which use simple ingredients that are rich in flavor, often inexpensive, and always soul-satisfying? I’ve been a fan of Mexican main dishes like this speedy skillet supper since I was a hardworking mom of young children and needed to get dinner on the table after a long day at the office. This is just the kind of meal a busy family will love! Serving Tip: My recipes are designed for a general audience, family members of all ages, but you may need to make some minor adjustments if you’re feeding younger kids or people with certain nutritional needs. How does that work? The Orange Waldorf Salad is a great dish for kids—full of fruit and crunch—sort of like having dessert first. But if your kids are still small, keep the dice small, too, so nothing is large enough to get stuck in those narrower throats. And when it comes to the pudding, if your kids prefer the golden raisins to the darker ones, go for it! Orange Waldorf Salad Quick Chili Con Carne Skillet Comfort Rice Pudding South-of-the-Border Cappuccino

133

Orange Waldorf Salad ,

Serves 4 (3⁄ 4 cup) 1 cup (1 medium) cored, unpeeled, and diced Red Delicious apples 2 small oranges, peeled and diced 1 cup chopped celery 1⁄4 cup chopped walnuts 1⁄4 cup Kraft fat-free mayonnaise 2 tablespoons grated orange rind, optional

In a medium bowl, combine apples, oranges, celery, and walnuts. Add mayonnaise and orange rind. Mix gently to combine. Refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 3⁄ 4 Fruit • 1⁄ 2 Fat • 1⁄ 2 Vegetable • 1⁄ 4 Protein • 10 Optional Calories

96 Calories • 4 gm Fat • 2 gm Protein • 13 gm Carbohydrate • 156 mg Sodium • 38 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Fat CARB CHOICES: 1

134


Quick Chili Con Carne Skillet U ,

Serves 4 (1 full cup) 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄4 cup chopped onion 1 (15-ounce) can Bush’s pinto beans, rinsed and drained 3⁄4 cup frozen whole-kernel corn, thawed 1 (141⁄2-ounce) can Mexican stewed tomatoes, undrained 2 tablespoons reduced-sodium ketchup 2⁄3 cup uncooked elbow macaroni 1⁄2 cup water 1 teaspoon chili seasoning

In a large skillet sprayed with olive oil–flavored cooking spray, sauté meat and onion for 6 to 8 minutes, stirring occasionally. Add pinto beans, corn, undrained stewed tomatoes, ketchup, uncooked macaroni, water, and chili seasoning. Mix well to combine. Lower heat and simmer for 10 to 12 minutes or until macaroni is tender, stirring occasionally.


Each serving equals: HE: 21⁄ 2 Protein • 1 Bread • 1 Vegetable • 8 Optional Calories

244 Calories • 4 gm Fat • 18 gm Protein • 34 gm Carbohydrate • 359 mg Sodium • 53 mg Calcium • 6 gm Fiber DIABETIC EXCHANGES: 2 Meat • 11⁄ 2 Starch • 1 Vegetable CARB CHOICES: 2


135

Comfort Rice Pudding ,

Serves 4 (1⁄ 2 cup) 1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk 2⁄3 cup water 1⁄4 cup Splenda Granular 1⁄4 teaspoon apple pie spice 1 cup uncooked Minute Rice 1⁄4 cup seedless raisins

In a large saucepan, combine evaporated milk, water, Splenda, and apple pie spice. Stir in uncooked instant rice and raisins. Bring mixture to a boil, stirring constantly. Remove from heat. Cover and let set for 10 to 12 minutes, stirring occasionally. Serve warm.

Each serving equals: HE: 3⁄ 4 Fat-Free Milk • 3⁄ 4 Bread • 1⁄ 2 Fruit • 6 Optional Calories

176 Calories • 0 gm Fat • 8 gm Protein • 36 gm Carbohydrate • 123 mg Sodium • 250 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Fat-Free Milk • 1 Starch • 1⁄ 2 Fruit CARB CHOICES: 21⁄ 2

136


South-of-the-Border Cappuccino ,

Serves 4 1⁄4

cup Nesquik No Sugar Added Chocolate milk mix 1 tablespoon instant coffee crystals 1 tablespoon Splenda Granular 1⁄2 teaspoon apple pie spice 2 cups boiling water 1⁄4 cup Cool Whip Lite 1 tablespoon mini chocolate chips In a large serving container, combine chocolate milk mix, coffee crystals, Splenda, and apple pie spice. Gradually add boiling water. Mix well until smooth. For each serving, pour 1⁄ 2 cup hot mixture into a mug and top with 1 tablespoon Cool Whip Lite and 3⁄ 4 teaspoon chocolate chips. Serve at once.

Each serving equals: HE: 1⁄ 2 Slider • 10 Optional Calories

50 Calories • 2 gm Fat • 1 gm Protein • 7 gm Carbohydrate • 23 mg Sodium • 8 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1⁄ 2


137

Ach, It’s Oktoberfest! Oh, I know most people think of Oktoberfest as a time for drinking and being rowdy, but it is really a celebration of the jewels of the harvest—the rosy fruits of the orchard and the lush potatoes of the garden, coupled with the hearty satisfaction of a meaty main dish. And don’t worry—this menu is G-rated (for, goodness me, my ale is nonalcoholic!). Shopping Tip: I know this book features fast menus, but additional time is well spent when it comes to choosing fruits and vegetables at the market. Take the extra moment or two to be sure the shiny red apples you’ve initially chosen don’t have any soft spots or bruises, and try to buy potatoes that are not sprouting, which usually means they’ve been sitting around awhile. Red Apple–Spinach Salad Easy Potatoes au Gratin Easy Sauerbraten Patties Apple Ale

138

Red Apple–Spinach Salad ,

Serves 6 (1 full cup) 6 cups torn fresh spinach leaves, stems removed and discarded 11⁄2 cups (3 small) cored, unpeeled, and diced Red Delicious apples 6 tablespoons Oscar Mayer or Hormel Real Bacon Bits 1⁄2 cup Kraft fat-free mayonnaise 1⁄2 cup unsweetened orange juice 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes

In a large bowl, combine spinach, apples, and bacon bits. In a small bowl, combine mayonnaise, orange juice, onion flakes, and parsley flakes. Stir mayonnaise mixture into spinach mixture. Serve at once.

Each serving equals: HE: 2 Vegetable • 1⁄ 2 Fruit • 1⁄ 4 Protein • 13 Optional Calories

78 Calories • 2 gm Fat • 4 gm Protein • 11 gm Carbohydrate • 434 mg Sodium • 36 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Fruit • 1⁄ 2 Meat CARB CHOICES: 1


139

Easy Potatoes au Gratin ,

Serves 6 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 2 tablespoons Land O Lakes no-fat sour cream 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 3 full cups diced cooked potatoes 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine mushroom soup, sour cream, onion flakes, parsley flakes, and black pepper. Add potatoes. Mix well to combine. Evenly spoon mixture into prepared baking dish. Sprinkle Cheddar cheese evenly over top. Bake for 20 to 25 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals: HE: 3⁄ 4 Bread • 1⁄ 2 Protein • 1⁄ 4 Slider • 13 Optional Calories

144 Calories • 4 gm Fat • 6 gm Protein • 21 gm Carbohydrate • 201 mg Sodium • 161 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1⁄ 2 Meat CARB CHOICES: 11⁄ 2

140


Easy Sauerbraten Patties ,

U

Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 6 tablespoons graham cracker crumbs 1⁄4 cup reduced-sodium ketchup 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes 1 teaspoon pumpkin pie spice

In a large bowl, combine meat, graham cracker crumbs, ketchup, onion flakes, parsley flakes, and pumpkin pie spice. Using a 1⁄ 3 cup measuring cup as a guide, form into 6 patties. Place patties in a large skillet sprayed with butter-flavored cooking spray. Brown patties for 4 to 5 minutes on each side or until cooked to desired doneness.

HINT: Great “as is” or served on hamburger buns. Each serving equals: HE: 2 Protein • 1⁄ 3 Bread • 10 Optional Calories



141

Apple Ale ,

Serves 6 (1 cup) 3 cups cold unsweetened apple juice 3 cups cold diet ginger ale Ice

In a large pitcher, combine apple juice and diet ginger ale. Pour over ice in tall glasses. Serve at once.



142


Bringing“Little Italy” Home Why shouldn’t you enjoy the blessings of America’s melting pot any night you please? Italian-style recipes have become such an important part of our American culinary life, with their savory sauces and mostly inexpensive ingredients. If you’re in the mood to create your own “Dinner and a Movie” at home, you could pair Cher’s wonderful performance in Moonstruck with this four-course abbondanza (abundance)! Cooking Tip: To peel or not to peel, that is the question! You’ll see that in some of my recipes, I ask you to dice up unpeeled cucumbers or unpeeled tomatoes, while in other recipes I call for peeled apples or peeled potatoes. Why do I do what I do when I do it? Here are some thoughts about the “appeal” of the peel! I generally prefer to leave vegetables with their peel on for reasons of color, crunch, and nutrition—most of the nutrients of these foods are just beneath the skin. However, when I have you peel the apples for a pie or pudding, it’s usually because the texture of cooked apple peel isn’t right for the dish. Italian Bread Salad Green Bean and Pasta Side Dish Italienne Burgers Apple–Graham Cracker Pudding

143

Italian Bread Salad ,

Serves 6 (1 full cup) 9 slices reduced-calorie Italian bread, toasted and cut into cubes 1 cup diced unpeeled cucumbers 11⁄2 cups diced unpeeled fresh tomatoes 1⁄2 cup chopped green onion 1⁄3 cup shredded Kraft reduced-fat mozzarella cheese 1⁄2 cup Kraft Fat Free Italian Dressing 1 tablespoon Splenda Granular

In a large bowl, combine bread cubes, cucumbers, tomatoes, green onion, and mozzarella cheese. Add Italian dressing and Splenda. Mix gently to combine. Serve at once.

Each serving equals: HE: 1 Vegetable • 3⁄ 4 Bread • 1⁄ 3 Protein • 11 Optional Calories

114 Calories • 2 gm Fat • 6 gm Protein • 18 gm Carbohydrate • 425 mg Sodium • 77 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Starch CARB CHOICES: 1

144


Green Bean and Pasta Side Dish ,

Serves 6 (3⁄ 4 cup) 3 cups frozen cut green beans, thawed 3⁄4 cup chopped onion 11⁄2 cups chopped fresh mushrooms 11⁄2 cups water 1 cup uncooked rotini pasta 1⁄3 cup Land O Lakes Fat Free Half & Half 3⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 1⁄8 teaspoon black pepper

In a large skillet sprayed with olive oil–flavored cooking spray, combine green beans, onion, mushrooms, and water. Bring mixture to a boil. Stir in uncooked rotini pasta. Lower heat, cover, and continue cooking for 15 to 20 minutes or until green beans and pasta are tender, stirring occasionally. Add half & half, Parmesan cheese, and black pepper. Mix well to combine. Continue cooking for 5 to 6 minutes or until mixture is heated through, stirring often.


Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 2 Bread • 1⁄ 2 Protein • 8 Optional Calories

163 Calories • 3 gm Fat • 6 gm Protein • 28 gm Carbohydrate • 304 mg Sodium • 148 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1 Starch • 1⁄ 2 Meat CARB CHOICES: 2


145

Italienne Burgers ,

U

Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 6 tablespoons dried fine bread crumbs 1⁄4 cup water 1 (103⁄4-ounce) can Healthy Request Tomato Soup 1 teaspoon Italian seasoning 1⁄2 cup finely chopped onion 1 (4-ounce) can sliced mushrooms, drained

In a large bowl, combine meat, bread crumbs, and water. Mix well to combine. Using a 1⁄ 3 cup measuring cup as a guide, form into 6 patties. Arrange patties in a large skillet sprayed with olive oil–flavored cooking spray. Brown patties for 3 to 4 minutes on each side or until cooked to desired doneness. Meanwhile, in a large bowl, combine tomato soup, Italian seasoning, onion, and mushrooms. Spoon sauce mixture evenly over burgers. Lower heat, cover, and simmer for 15 minutes. When serving, spoon sauce evenly over burgers.

Each serving equals: HE: 2 Protein • 1⁄ 2 Vegetable • 1⁄ 3 Bread • 1⁄ 4 Slider • 10 Optional Calories

165 Calories • 5 gm Fat • 16 gm Protein • 14 gm Carbohydrate • 370 mg Sodium • 20 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch/Carbohydrate • 1⁄ 2 Vegetable CARB CHOICES: 1

146


Apple–Graham Cracker Pudding U ,

Serves 6 12 (21⁄2-inch) graham cracker squares ✩ 3 cups (6 small) cored, peeled, and sliced cooking apples ✩ 1⁄4 cup Splenda Granular ✩ 1⁄2 teaspoon apple pie spice ✩ 1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Crumble 6 of the graham crackers on the bottom of the prepared baking dish. Cover with half the apple slices. Sprinkle 2 tablespoons Splenda and 1⁄ 4 teaspoon apple pie spice evenly over apples. Crumble remaining 6 crackers over apples. Place remaining apple slices on top of crumbs and sprinkle remaining 2 tablespoons Splenda and remaining 1⁄ 4 teaspoon apple pie spice over apples. Pour evaporated milk evenly over top. Bake for 20 to 25 minutes or until apples are done. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

HINT: Good topped with 1 tablespoon Cool Whip Lite. If using, don’t forget to count additional calories accordingly.

Each serving equals: HE: 1 Fruit • 3⁄ 4 Bread • 1⁄ 2 Fat-Free Milk • 4 Optional Calories

138 Calories • 2 gm Fat • 4 gm Protein • 26 gm Carbohydrate • 127 mg Sodium • 160 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 2


147

Everyone’s Home for Dinner! It’s not an occasion, it doesn’t have a theme, and there’s no special reason for this particular menu except one: Everyone’s home for dinner on the same night! This handy menu includes a speedy salad, an easy main dish, a fast vegetable side, and a luscious no-frills dessert—all made from easy-to-find ingredients that you may very well have on hand. It’s a great choice for family night—it’s delicious, it’s ready quickly, and it will appeal to all the members of your family, from age eight to eightyeight! Serving Tip: No, I don’t own stock in Cool Whip, though I suppose if I’d had the chance (and the money to invest) all those years ago, I would have been a smart cookie to buy some! But I do use this delightful dessert cream in lots and lots of recipes. I thought I’d use this tip to remind you about the best way to work with Cool Whip Light or Cool Whip Free. Always thaw it in the refrigerator, never in the microwave or by stirring it and stirring it until it turns into soup. This means that you have to think ahead and soften your Cool Whip in advance. Or you can do what I do and always keep a container ready to go in the fridge. Spinach Salad Supreme Green Bean and Carrot Medley Creamy Skillet Burgers Cookies and Cream Dessert

148

Spinach Salad Supreme ,

Serves 6 (1 cup) 6 cups torn fresh spinach leaves, stems removed and discarded 6 tablespoons Oscar Mayer or Hormel Real Bacon Bits 1⁄3 cup chopped walnuts 11⁄2 cups (3 small) cored and diced unpeeled Red Delicious apples 1⁄4 cup chopped green onion 1⁄2 cup Kraft Fat Free French Dressing 1 teaspoon prepared yellow mustard 1 teaspoon white distilled vinegar 1 teaspoon Splenda Granular

In a large bowl, combine spinach, bacon bits, walnuts, apples, and green onion. In a small bowl, combine French dressing, mustard, vinegar, and Splenda. Drizzle dressing mixture over spinach mixture. Mix gently to combine. Serve at once.

Each serving equals: HE: 1 Vegetable • 1⁄ 2 Fruit • 1⁄ 2 Fat • 1⁄ 4 Protein • 1⁄ 2 Slider • 19 Optional Calories

134 Calories • 6 gm Fat • 5 gm Protein • 15 gm Carbohydrate • 484 mg Sodium • 39 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Fruit • 1⁄ 2 Fat • 1⁄ 2 Meat • 1⁄ 2

Starch/Carbohydrate

CARB CHOICES: 1


149

Green Bean and Carrot Medley U ,

Serves 6 (1⁄ 2 cup) 2 tablespoons I Can’t Believe It’s Not Butter! Light Margarine 1⁄4 cup Kraft Fat Free Catalina Dressing 1 tablespoon dried onion flakes 1 (15-ounce) can cut green beans, rinsed and drained 1 (15-ounce) can sliced carrots, rinsed and drained 1 (2.5-ounce) can sliced mushrooms, drained

In a medium saucepan, melt margarine. Stir in Catalina dressing and onion flakes. Add green beans, carrots, and mushrooms. Mix well to combine. Cook over medium heat for 5 to 6 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 2 Fat • 12 Optional Calories

58 Calories • 2 gm Fat • 1 gm Protein • 9 gm Carbohydrate • 232 mg Sodium • 36 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Fat CARB CHOICES: 1⁄ 2

150


Creamy Skillet Burgers ,

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Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 3⁄4 cup finely chopped onion 1 (103⁄4-ounce) can Healthy Request Mushroom Soup 1⁄4 cup reduced-sodium ketchup 1 teaspoon Worcestershire sauce 1 teaspoon dried parsley flakes 6 small hamburger buns

In a large skillet sprayed with butter-flavored cooking spray, sauté meat and onion for 6 to 8 minutes. Stir in mushroom soup, ketchup, Worcestershire sauce, and parsley flakes. Lower heat and simmer for 6 to 8 minutes, stirring occasionally. For each sandwich, spoon 1⁄ 2 cup meat mixture between a hamburger bun.




151

Cookies and Cream Dessert ,

Serves 6 18 (21⁄2-inch) chocolate graham cracker squares ✩ 1 (8-ounce) package Philadelphia fat-free cream cheese 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄3 cups water 3⁄4 cup Cool Whip Free

Place 9 graham cracker squares in a 9-by-9-inch cake pan. In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Coarsely crush remaining 9 graham cracker squares, reserving 2 tablespoons crumbs. Stir crumbs into pudding mixture. Spread pudding mixture evenly over “crust” in cake pan. Sprinkle reserved crumbs over top. Cover and refrigerate for at least 20 minutes. Cut into 6 servings.

Each serving equals: HE: 1 Bread • 2⁄ 3 Protein • 1⁄ 3 Fat-Free Milk • 1⁄ 4 Slider • 17 Optional Calories

125 Calories • 1 gm Fat • 8 gm Protein • 21 gm Carbohydrate • 516 mg Sodium • 208 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Meat CARB CHOICES: 11⁄ 2

152


Country Comfort on a Plate Even if you live in a big city, I bet you’ve fantasized about owning a house in the country, someplace with a big porch and those wonderful wooden Adirondack chairs to relax in, or maybe a porch swing, right? It’s a nice dream, and I hope you get it someday. In the meantime, I’m offering this menu of country favorites—old-fashioned comfort food made easy and quick. Shopping Tip: Let me let you in on one of the real challenges of being a cookbook writer: The manufacturers of my favorite products keep changing the sizes! Here’s an example: If you own some of my other cookbooks, you’ll notice that from book to book, the size of the cans of diced tomatoes changes. It’s true—in early books, the can was 16 ounces, then it was 15 ounces, and now it’s down to 14.5 ounces. The good news is, you can still prepare the old recipes using the new cans. Comfort Coleslaw Country-Fresh Green Beans Burger Noodle Toss Peanut Butter Balls

153

Comfort Coleslaw ,


cup Carnation Nonfat Dry Milk Powder cup water 2 tablespoons white distilled vinegar 1⁄4 cup Kraft fat-free mayonnaise 1⁄4 cup Splenda Granular 1⁄8 teaspoon black pepper 4 cups very finely chopped cabbage 1⁄2 cup shredded carrots 1⁄4

In a large bowl, combine dry milk powder, water, and vinegar. Let set for 5 minutes. Stir in mayonnaise, Splenda, and black pepper. Add cabbage and carrots. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

HINT: 41⁄ 2 cups purchased coleslaw mix may be used in place of cabbage and carrots.

Each serving equals: HE: 11⁄ 4 Vegetable • 1⁄ 4 Fat-Free Milk • 16 Optional Calories


154


Country-Fresh Green Beans ,

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Serves 4 (1 full cup) 11⁄2 cups sliced onion 4 cups cut fresh or frozen green beans, thawed 2 cups peeled and diced fresh tomatoes 1⁄8 teaspoon black pepper 1⁄4 cup Oscar Mayer or Hormel Real Bacon Bits 1 tablespoon Splenda Granular 1⁄3 cup boiling water

In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in green beans. Add tomatoes, black pepper, bacon bits, Splenda, and water. Mix well to combine. Lower heat, cover, and simmer for 20 minutes or until beans are tender, stirring occasionally.



101 Calories • 1 gm Fat • 5 gm Protein • 18 gm Carbohydrate • 236 mg Sodium • 65 mg Calcium • 5 gm Fiber DIABETIC EXCHANGES: 3 Vegetable • 1⁄ 2 Meat CARB CHOICES: 1


155

Burger Noodle Toss ,

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Serves 4 (1 full cup) 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 1⁄2 cup chopped celery 1 (14.5-ounce) can Hunt’s Tomatoes Diced in Sauce 11⁄2 teaspoons Italian seasoning 1 tablespoon Splenda Granular 2 cups hot cooked noodles, rinsed and drained

In a large skillet sprayed with olive oil–flavored cooking spray, brown meat, onion, and celery. Stir in diced tomatoes, Italian seasoning, and Splenda. Add noodles. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.

HINT: Usually 13⁄ 4 cups uncooked noodles cook to about 2 cups. Each serving equals: HE: 21⁄ 4 Vegetable • 11⁄ 2 Protein • 1 Bread • 3 Optional Calories

201 Calories • 5 gm Fat • 11 gm Protein • 28 gm Carbohydrate • 615 mg Sodium • 25 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 11⁄ 2 Meat • 11⁄ 2 Starch CARB CHOICES: 2

156


Peanut Butter Balls ,

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Serves 4 (2 each) 1⁄4

cup Peter Pan or Skippy reduced-fat peanut butter 2 tablespoons water 1 teaspoon vanilla extract 6 tablespoons graham cracker crumbs 1⁄3 cup Carnation Nonfat Dry Milk Powder 1⁄4 cup seedless raisins In a medium bowl, cream peanut butter, water, and vanilla extract until well blended, using a sturdy spoon. Add graham cracker crumbs, dry milk powder, and raisins. Mix well to combine. Form into 8 balls. Cover and refrigerate for at least 20 minutes.


Each serving equals: HE: 1 Protein • 1 Fat • 1⁄ 2 Bread • 1⁄ 2 Fruit • 1⁄ 4 Fat-Free Milk

190 Calories • 6 gm Fat • 7 gm Protein • 27 gm Carbohydrate • 175 mg Sodium • 77 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Meat • 1 Fat • 1 Starch/Carbohydrate • 1⁄ 2 Fruit CARB CHOICES: 2


157

Let It Be Luscious Luxurious eating doesn’t have to take hours of preparation, and it also doesn’t require expensive ingredients. And—this is important—it doesn’t require high-fat ingredients like heavy cream! This is the perfect menu for me to prove that to you, because every dish is rich in flavor and worthy of being called the L-word (luscious)! Cooking Tip: Everyone has a favorite method for producing the best hard-boiled eggs ever, but I don’t think I’ve ever actually shared mine. Start with fresh eggs—if your eggs are a bit dusty, maybe they’ve been sitting in the fridge for too long. Now, place your eggs in a saucepan with enough water to cover them. Bring the water to a boil and set the timer for 15 minutes. When the bell rings, turn off the heat and set the pan in the sink. Run cold water over the eggs to stop the cooking, and when the eggs are cool enough to handle, take them out of the water and let them rest on the counter. Before peeling, roll each egg back and forth on the counter so that the shell cracks. Peeling should be a breeze! Oriental Spinach Salad Carrots with Sour Cream and Bacon Easy Skillet Goulash Strawberry-Banana-Treat Pie

158

Oriental Spinach Salad ,

Serves 4 (11⁄ 2 cups) 6 cups fresh torn spinach leaves, stems removed and discarded 2 hard-boiled eggs, chopped 2 tablespoons Oscar Mayer or Hormel Real Bacon Bits 1⁄4 cup lemon juice 1⁄4 cup cider vinegar 1⁄4 cup Splenda Granular 2 tablespoons reduced-sodium soy sauce

In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, vinegar, Splenda, and soy sauce. Add liquid mixture to spinach mixture. Toss well to combine. Serve at once.


83 Calories • 3 gm Fat • 7 gm Protein • 7 gm Carbohydrate • 476 mg Sodium • 98 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Meat CARB CHOICES: 1⁄ 2


159

Carrots with Sour Cream and Bacon ,

Serves 4 (3⁄ 4 cup) 1⁄2

cup finely chopped onion 2 (15-ounce) cans sliced cut carrots, rinsed and drained 1⁄2 cup fat-free milk 1 tablespoon all-purpose flour 2 teaspoons Splenda Granular 1 tablespoon white distilled vinegar 1 teaspoon dried parsley flakes 1⁄2 cup Land O Lakes no-fat sour cream 6 tablespoons Oscar Mayer or Hormel Real Bacon Bits In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in carrots. In a covered jar, combine milk, flour, Splenda, vinegar, and parsley flakes. Shake well to blend. Add milk mixture to carrot mixture. Mix well to combine. Fold in sour cream and bacon bits. Lower heat and simmer for 6 to 8 minutes or until mixture thickens and is heated through, stirring often.


134 Calories • 2 gm Fat • 8 gm Protein • 21 gm Carbohydrate • 427 mg Sodium • 132 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 1 Starch/Carbohydrate CARB CHOICES: 11⁄ 2

160


Easy Skillet Goulash ,

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Serves 4 (1 cup) 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 1 (15-ounce) can Hunt’s Tomato Sauce 1 tablespoon Splenda Granular 1 tablespoon white distilled vinegar 1 teaspoon Worcestershire sauce 1 teaspoon prepared yellow mustard 1 (15-ounce) can cut green beans, rinsed and drained 2 cups cooked noodles, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, sauté meat and onion for 6 to 8 minutes. Stir in tomato sauce, Splenda, vinegar, Worcestershire sauce, and mustard. Add green beans and noodles. Mix well to combine. Lower heat, cover, and simmer for 15 to 20 minutes, stirring occasionally.

HINT: Usually 13⁄ 4 cups uncooked noodles cook to about 2 cups. Each serving equals: HE: 3 Vegetable • 11⁄ 2 Protein • 1 Bread • 2 Optional Calories

250 Calories • 6 gm Fat • 16 gm Protein • 33 gm Carbohydrate • 639 mg Sodium • 49 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 3 Vegetable, 11⁄ 2 Meat, 11⁄ 2 Starch CARB CHOICES: 21⁄ 2


161

Strawberry-Banana-Treat Pie ,

Serves 8 1 cup (1 medium) sliced banana 1 (6-ounce) Keebler chocolate pie crust 2 cups fresh whole strawberries ✩ 1⁄2 cup water 1 (4-serving) package Jell-O sugar-free instant white chocolate pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup Cool Whip Free ✩ 3 to 4 drops red food coloring 2 tablespoons mini chocolate chips

Evenly arrange banana slices in pie crust. Reserve 4 strawberries for garnish. In a blender container, combine remaining strawberries and water. Cover and process on BLEND for 15 to 20 seconds or until mixture is smooth. In a large bowl, combine dry pudding mix, dry milk powder, and blended strawberry mixture. Mix well using a wire whisk. Blend in 1⁄ 4 cup Cool Whip Free and red food coloring. Spread pudding mixture evenly over banana slices. Refrigerate for 10 minutes. Evenly spread remaining 3⁄ 4 cup Cool Whip Free over set filling. Cut reserved strawberries in half. Garnish top of pie with strawberry halves and chocolate chips. Refrigerate for at least 15 minutes. Cut into 8 servings.

Each serving equals: HE: 1 Bread • 1⁄ 2 Fruit • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Fat • 1⁄ 2 Slider •

19 Optional Calories 194 Calories • 6 gm Fat • 3 gm Protein • 32 gm Carbohydrate • 302 mg Sodium • 76 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Fruit • 1⁄ 2 Fat CARB CHOICES: 2

162


Taste of the Tropics The closer you get, geographically, to the equator, the hotter the sun gets—and the fruits and vegetables know it! They grow bigger, riper, sweeter, and more intensely colored, or maybe it just seems as if they do. I think that’s why recipes with a tropical angle seem to simply explode with rich taste, even if there’s a foot of snow outside your kitchen window. Savor the heat, the fresh flavors, and the fantasy of all that warmth with this lively menu. Shopping Tip: How do you choose a good cauliflower? I’ve bought plenty over the years, so here’s my advice: Choose one with tightly packed heads (also called curds) and no loose or spreading florets. It’s okay if they have a purplish tint, which has no effect on the flavor. Avoid any heads with black specks, browning, or other blemishes. Before buying, check the stem: it should be shiny white with no dark patches. Now, what about broccoli? Look for firm stalks and firm, tightly bunched heads. Tiny yellow buds on the head mean that broccoli is over the hill. Also, hold a bunch up to your nose and breathe deeply. If it has an odor, leave it behind. For more beta-carotene, choose broccoli with darker tops and a purplish hue. Don’t worry—the purple will turn to green when the vegetable is cooked. Treasure Chest Broccoli Salad Supreme Stewed Tomatoes Meat Patties in Creamy Island Sauce Caribbean Banana Coconut Cream Pie 163

Treasure Chest Broccoli Salad ,

Serves 6 (2⁄ 3 cup) 1⁄3

cup Kraft Fat Free Italian Dressing cup Kraft fat-free mayonnaise 2 cups chopped fresh broccoli 11⁄2 cups chopped fresh cauliflower 1⁄2 cup chopped red onion 1 (2-ounce) jar chopped pimiento 1⁄3 cup shredded Kraft reduced-fat Cheddar cheese 2⁄3

In a large bowl, combine Italian dressing and mayonnaise. Add broccoli, cauliflower, and red onion. Mix well to combine. Stir in pimiento and Cheddar cheese. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.



164


Supreme Stewed Tomatoes ,

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Serves 6 (1⁄ 2 cup) 1⁄2

cup finely chopped onion 1 cup finely chopped celery 1 (28-ounce) can tomatoes, chopped and undrained 2 tablespoons Splenda Granular 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes 10 Ritz Reduced Fat Crackers, made into large crumbs

In a large skillet sprayed with butter-flavored cooking spray, sauté onion and celery for 10 minutes. Stir in undrained tomatoes, Splenda, and parsley. Lower heat and simmer for 10 minutes or until mixture is heated through, stirring occasionally. Just before serving, stir in cracker crumbs. Serve at once.

HINT: A self-seal sandwich bag works great for crushing crackers. Each serving equals: HE: 1 Vegetable • 1⁄ 3 Bread



165

Meat Patties in Creamy Island Sauce ,

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Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup + 1 tablespoon dried fine bread crumbs 3⁄4 cup Kraft Fat Free Thousand Island Dressing ✩ 1 teaspoon dried onion flakes 1 tablespoon dried parsley flakes ✩ 2 tablespoons Land O Lakes no-fat sour cream

In a large bowl, combine meat, bread crumbs, 1⁄ 4 cup Thousand Island dressing, onion flakes, and 1 teaspoon parsley flakes. Mix well to combine. Using a 1⁄ 3 cup measuring cup as a guide, form into 6 patties. Place patties in a large skillet sprayed with butter-flavored cooking spray. Brown patties for 4 to 5 minutes on each side or until cooked to desired doneness. Meanwhile, in a small bowl, combine remaining 1⁄ 2 cup Thousand Island dressing, sour cream, and remaining 2 teaspoons parsley flakes. When serving, evenly spoon about 11⁄ 2 tablespoons sauce mixture over top of each patty.

Each serving equals: HE: 2 Protein • 1⁄ 2 Bread • 3⁄ 4 Slider • 15 Optional Calories

203 Calories • 7 gm Fat • 15 gm Protein • 20 gm Carbohydrate • 470 mg Sodium • 32 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch/Carbohydrate CARB CHOICES: 1

166


Caribbean Banana Coconut Cream Pie ,

Serves 8 1⁄4

cup flaked coconut ✩ 1 (6-ounce) Keebler graham cracker pie crust 2 cups (2 medium) sliced bananas 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 1 teaspoon coconut extract 1 cup Cool Whip Free 1 teaspoon rum extract Sprinkle 2 tablespoons coconut into pie crust. Evenly layer bananas over top. In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Stir in coconut extract. Evenly spread pudding mixture over bananas. Refrigerate for at least 20 minutes. Just before serving, combine Cool Whip Free and rum extract in a small bowl. Spread mixture evenly over set filling and sprinkle remaining 2 tablespoons coconut over top. Cut into 8 servings.


Each serving equals: HE: 1 Bread • 1⁄ 2 Fruit • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Fat • 1⁄ 2 Slider

198 Calories • 6 gm Fat • 3 gm Protein • 33 gm Carbohydrate • 235 mg Sodium • 72 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Fat • 1⁄ 2 Fruit CARB CHOICES: 2


167

The South Will Rise Again I’ve spent many happy days traveling across the United States, promoting and researching my cookbooks, and some of the best times were in that “Big Easy” city of New Orleans. I don’t know if it will ever be as it was, following the destruction by Hurricane Katrina, but if any city and people have the heart and soul to “rise again,” it’s New Orleans! Shopping Tip: If you have difficulty finding the flavors of Jell-O pudding and gelatin that you like (and need for my recipes), don’t fume in silence—let the store manager know. Many local supermarkets, even those that are part of national chains, have some discretion when it comes to ordering the products they carry. If the manager knows you will be a regular customer for a particular item, it’s more likely that he or she will try to get it for you. Why? Because they want and need your business. The same is true for ordering from online delivery sources like Fresh Direct and Peapod. Speak up, and you may well get what you need! Dilled Sliced Cukes New Orleans Corn Hamburger and Rice Supper Lemon–Sour Cream Tarts

168

Dilled Sliced Cukes ,

Serves 4 (3⁄ 4 cup) 1⁄3

cup Land O Lakes no-fat sour cream cup Splenda Granular 1⁄4 cup white distilled vinegar 1⁄2 teaspoon dried dill weed 3 cups thinly sliced unpeeled cucumbers 1⁄2 cup thinly sliced onion 1⁄3

In a large bowl, combine sour cream, Splenda, vinegar, and dill weed. Add cucumbers and onion. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.




169

New Orleans Corn ,

Serves 4 (3⁄ 4 cup) 1⁄4

cup finely chopped green bell pepper cup finely chopped onion 1 (8-ounce) can tomatoes, coarsely chopped and undrained 1 tablespoon Splenda Granular 1 teaspoon dried parsley flakes 2 tablespoons Oscar Mayer or Hormel Real Bacon Bits 2 cups fresh or frozen whole-kernel corn, thawed

1⁄4

In a large skillet sprayed with butter-flavored cooking spray, sauté green pepper and onion for 5 to 6 minutes or until tender. Stir in undrained tomatoes, Splenda, parsley flakes, and bacon bits. Add corn. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally.


Each serving equals: HE: 1 Bread • 3⁄ 4 Vegetable • 14 Optional Calories

109 Calories • 1 gm Fat • 4 gm Protein • 21 gm Carbohydrate • 238 mg Sodium • 17 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1 Vegetable CARB CHOICES: 11⁄ 2

170


Hamburger and Rice Supper ,

Serves 4 (1 cup) 8 ounces extra-lean ground sirloin beef or turkey breast 1 cup finely chopped celery 1⁄2 cup chopped onion 2⁄3 cup uncooked Minute Rice 1 cup frozen peas, thawed 1 (14.5-ounce) can Hunt’s Tomatoes Diced in Sauce 1 teaspoon lemon pepper

In a large skillet sprayed with butter-flavored cooking spray, brown meat, celery, and onion. Add uncooked instant rice, peas, diced tomatoes, and lemon pepper. Mix well to combine. Lower heat, cover, and simmer for 15 minutes, stirring occasionally.


Each serving equals: HE: 21⁄ 2 Vegetable • 11⁄ 2 Protein • 1 Bread

221 Calories • 5 gm Fat • 15 gm Protein • 29 gm Carbohydrate • 771 mg Sodium • 43 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 11⁄ 2 Meat • 1 Starch CARB CHOICES: 2


171

Lemon–Sour Cream Tarts ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant lemon pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄3 cups water 1⁄2 cup Land O Lakes no-fat sour cream 1 (6-single-serve) package Keebler graham cracker crusts 6 tablespoons Cool Whip Lite

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in sour cream. Evenly spoon mixture into graham cracker crusts. (Shells will be full.) Top each with 1 tablespoon Cool Whip Lite. Refrigerate for at least 20 minutes.

HINT: If you can’t find Jell-O sugar-free instant lemon pudding mix, simply combine 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix and 1 (4-serving) package Jell-O sugar-free lemon gelatin.

Each serving equals: HE: 1⁄ 2 Bread • 1⁄ 3 Fat-Free Milk • 1 Slider • 17 Optional Calories


172


Chocolate, Chocolate Every Day Those clever scientists have reported in research studies that the body responds in the same way to chocolate as it does to falling in love! Our systems release a burst of happiness (technical term: endorphins) that turn an ordinary day into a redletter one. And the news is even better—there are lots of low-fat or nonfat, sugar-free or low-sugar, products that make it easy to stir a little chocolate into each and every day! Cooking Tip: Are you occasionally confused about how to use fresh instead of dried spices and herbs? Here’s all you need to know to figure it out: Dried herbs are concentrated, so you use less of them in your cooking. According to the website freshherbs.com, a general ratio for fresh to dried is 3 to 1—so if the recipe calls for 1 teaspoon of dried parsley and you want to use fresh, you could use 3 teaspoons (or 1 tablespoon) instead. If you’ve got fresh herbs, by all means include them in my recipes. Just be conservative when adding them—maybe start with a ratio of 2 to 1 and check by tasting. Tossed Side Salad Peas with Celery and Onion Quick Skillet Dinner Chocolate Sunrise Pudding Treats 173

Tossed Side Salad ,

Serves 4 (1 cup) 1 cup chopped fresh tomatoes 2 cups finely shredded lettuce 1 cup chopped unpeeled cucumbers 1⁄3 cup Kraft Fat Free Catalina Dressing 2 tablespoons Kraft fat-free mayonnaise 1 tablespoon sweet pickle relish 1 teaspoon dried parsley flakes

In a large bowl, combine tomatoes, lettuce, and cucumbers. In a small bowl, combine Catalina dressing, mayonnaise, pickle relish, and parsley flakes. Add dressing mixture to vegetable mixture. Mix gently to combine. Serve at once.



174


Peas with Celery and Onion ,

Serves 4 (3⁄ 4 cup) 1 cup finely chopped celery 1⁄2 cup finely chopped onion 1 cup water 2 cups frozen peas, thawed 1 tablespoon + 1 teaspoon I Can’t Believe It’s Not Butter! Light Margarine 1 teaspoon dried parsley flakes

In a medium saucepan, combine celery, onion, and water. Cook over medium-high heat for 6 to 8 minutes or just until vegetables are tender, stirring occasionally. Stir in peas. Continue cooking for 5 minutes, stirring occasionally. Drain vegetables and return to saucepan. Add margarine and parsley flakes. Mix well to combine. Lower heat, cover, and simmer for 2 to 3 minutes, stirring occasionally.


Each serving equals: HE: 1 Bread • 3⁄ 4 Vegetable • 1⁄ 2 Fat

86 Calories • 2 gm Fat • 4 gm Protein • 13 gm Carbohydrate • 153 mg Sodium • 34 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1⁄ 2 Vegetable • 1⁄ 2 Fat CARB CHOICES: 1


175

Quick Skillet Dinner ,

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Serves 4 (1 cup) 8 ounces extra-lean ground sirloin beef or turkey breast 1 cup chopped celery 3⁄4 cup chopped onion 1 teaspoon dried minced garlic 11⁄2 cups frozen whole-kernel corn, thawed 1 (8-ounce) can Bush’s pinto beans, rinsed and drained 3⁄4 cup chopped green bell pepper 1 (8-ounce) can Hunt’s Tomato Sauce 1⁄2 cup water 1 tablespoon Splenda Granular 1 teaspoon chili seasoning

In a large skillet sprayed with butter-flavored cooking spray, brown meat, celery, onion, and garlic. Stir in corn, pinto beans, green pepper, tomato sauce, water, Splenda, and chili seasoning. Bring mixture to a boil. Lower heat, cover, and simmer for 10 minutes, stirring occasionally.


Each serving equals: HE: 21⁄ 2 Protein • 21⁄ 4 Vegetable • 1 Bread • 1 Optional Calorie

250 Calories • 6 gm Fat • 17 gm Protein • 32 gm Carbohydrate • 642 mg Sodium • 67 mg Calcium • 7 gm Fiber DIABETIC EXCHANGES: 21⁄ 2 Meat • 2 Vegetable • 1 Starch CARB CHOICES: 2

176


Chocolate Sunrise Pudding Treats ,

Serves 4 1 (8-ounce) can apricots, packed in fruit juice, undrained 1⁄2 cup unsweetened orange juice 1 (4-serving) package Jell-O sugar-free instant chocolate fudge pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1⁄2 cup Cool Whip Free 1 tablespoon chopped pecans

In a blender container, combine undrained apricots and orange juice. Cover and process on BLEND for 10 to 15 seconds or until mixture is smooth. In a large bowl, combine dry pudding mix, dry milk powder, and blended apricot mixture. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spoon mixture into 4 dessert dishes. Top each with 3⁄ 4 teaspoon pecans. Refrigerate for at least 15 minutes.

Each serving equals: HE: 3⁄ 4 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Fat • 1⁄ 2 Slider • 10 Optional Calories

154 Calories • 2 gm Fat • 5 gm Protein • 29 gm Carbohydrate • 400 mg Sodium • 149 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Starch/Carbohydrate • 1⁄ 2

Fat

CARB CHOICES: 2


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Oven-Baked and Oh-So-Good! Imagine how surprised your family will be to come home to the mouthwatering aroma of a homemade pot pie filling the house—yum! “But I thought Mom had to work today—where did she find the time to make something that smells so good?” (I love those questions!) The simple answer is that by using a roll of biscuits from the refrigerator case, you can get a meal on the table fast that looks and tastes as if you spent the day cooking! Serving Tip: No matter how old we get, we’re never too old for a whimsical surprise, like an announcement that dinner will only be served to those wearing their pajamas and slippers—because it’s Slumber Party Night! Or you might decide to turn out the lights and serve dinner by candlelight, even if it’s no one’s birthday or anniversary. If you need a reason for a party, go to http:// homeschooling.about.com/od/fundaycalendars for a list of everyday holidays—and party on! Pacific Isle Vegetable Salad Green Beans in Tomato-Mushroom Sauce Stroganoff Pot Pie Almond Cream–Strawberry Tarts

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Pacific Isle Vegetable Salad ,

Serves 6 (3⁄ 4 cup) 1⁄2

cup Kraft Fat Free Thousand Island Dressing cup Land O Lakes no-fat sour cream 11⁄2 teaspoons dried parsley flakes 3 cups diced fresh tomatoes 2 cups sliced unpeeled cucumbers 1⁄2 cup chopped red onion 1⁄4

In a large bowl, combine Thousand Island dressing, sour cream, and parsley flakes. Add tomatoes, cucumbers, and red onion. Mix gently to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.




179

Green Beans in Tomato-Mushroom Sauce U ,

Serves 6 (3⁄ 4 cup) 1 (8-ounce) can tomatoes, coarsely chopped and undrained 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1 teaspoon Worcestershire sauce 1 teaspoon dried onion flakes 2 (15-ounce) cans cut green beans, rinsed and drained

In a large saucepan, combine undrained tomatoes, mushroom soup, Worcestershire sauce, and onion flakes. Cook over medium heat for 5 minutes, stirring occasionally. Add green beans. Mix well to combine. Lower heat and simmer for 5 to 6 minutes or until mixture is heated through, stirring occasionally.



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Stroganoff Pot Pie ,

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Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 1 (4-ounce) can sliced mushrooms, drained and chopped 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄4 cup Land O Lakes no-fat sour cream 1 teaspoon Worcestershire sauce 1 teaspoon dried parsley flakes 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits

Preheat oven to 400 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, sauté meat and onion for 5 minutes. Stir in mushrooms and mushroom soup. Add sour cream, Worcestershire sauce, and parsley flakes. Mix well to combine. Evenly spread hot mixture into prepared baking dish. Separate biscuits and cut each into 4 pieces. Evenly sprinkle biscuit pieces over top of meat mixture. Lightly spray tops of biscuit pieces with butterflavored cooking spray. Bake for 18 to 22 minutes or until top of biscuit pieces are browned. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.


240 Calories • 8 gm Fat • 17 gm Protein • 25 gm Carbohydrate • 605 mg Sodium • 60 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Meat • 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Vegetable CARB CHOICES: 11⁄ 2


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Almond Cream–Strawberry Tarts U ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1 teaspoon almond extract 2 cups finely chopped fresh strawberries 1 (6-single-serve) package Keebler graham cracker crusts 6 tablespoons Cool Whip Lite

In a medium bowl, combine dry pudding mix and dry milk powder. Add water and almond extract. Mix well to combine using a wire whisk. Fold in strawberries. Evenly spoon mixture into tart shells. Top each with 1 tablespoon Cool Whip Lite. Refrigerate for at least 20 minutes.

Each serving equals: HE: 1 Bread • 1⁄ 3 Fat-Free Milk • 1⁄ 3 Fruit • 1⁄ 4 Fat • 1⁄ 4 Slider •

6 Optional Calories 191 Calories • 7 gm Fat • 4 gm Protein • 28 gm Carbohydrate • 412 mg Sodium • 108 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Starch/Carbohydrate • 1 Fat CARB CHOICES: 2

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Cinco de Mayo Celebration In honor of the May 5 holiday that commemorates the battle of Puebla, when Mexico defeated the French army in 1862, here’s a menu full of big flavors and beautiful colors that will be just as irresistible as a soldier in uniform! Plan your own family fiesta with this meal, which deserves its own mariachi band (but would be just as tasty with a sound track of your favorites)! Shopping Tip: Does it seem impossible that there is such a thing as fat-free caramel sauce or sugar-free chocolate syrup? Well, let’s check the ingredients and see how they do it! With the caramel sauce, they’ve figured out a way to take the butter out without losing all that luscious flavor. And with the chocolate, they’ve concentrated on the deep, rich taste of the cocoa. Aren’t we lucky to be able to enjoy these “sinful” treats as part of a healthy eating plan? I’ll say we are! Tasty Carrot Salad Mexican Loose-Meat Cheeseburgers Turtle Pecan Cheesecake Gringo Sangria

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Tasty Carrot Salad ,

Serves 6 (1⁄ 2 cup) 3 cups shredded carrots 6 tablespoons seedless raisins 1⁄2 cup Kraft Fat Free French Dressing 1 teaspoon lemon juice

In a medium bowl, combine carrots and raisins. Add French dressing and lemon juice. Mix well to combine. Cover and refrigerate for 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 1 Vegetable • 1⁄ 2 Fruit • 1⁄ 4 Slider • 13 Optional Calories

84 Calories • 0 gm Fat • 1 gm Protein • 20 gm Carbohydrate • 220 mg Sodium • 19 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Fruit • 1⁄ 2 Starch CARB CHOICES: 1

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Mexican Loose-Meat Cheeseburgers ,

Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 1 cup chopped onion 1⁄2 cup chopped green bell pepper 1 (103⁄4-ounce) can Healthy Request Tomato Soup 2 teaspoons chili seasoning 1 teaspoon dried parsley flakes 6 small hamburger buns, split and toasted 6 (3⁄4-ounce) slices Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with olive oil–flavored cooking spray, sauté meat, onion, and green pepper for 6 to 8 minutes. Stir in tomato soup, chili seasoning, and parsley flakes. Lower heat and simmer for 6 to 8 minutes, stirring occasionally. For each sandwich, spoon about 1⁄ 2 cup meat mixture on bottom of bun, arrange 1 slice of cheese over meat, and place bun top over cheese.


285 Calories • 9 gm Fat • 25 gm Protein • 26 gm Carbohydrate • 509 mg Sodium • 149 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Starch • 1⁄ 2 Vegetable CARB CHOICES: 2


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Turtle Pecan Cheesecake ,

U

Serves 8 2 (8-ounce) packages Philadelphia fat-free cream cheese 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1⁄4 cup Cool Whip Free 1 teaspoon vanilla extract 1 (6-ounce) Keebler chocolate pie crust 2 tablespoons fat-free caramel sauce 2 tablespoons Hershey’s Sugar Free Chocolate Syrup 1⁄4 cup chopped pecans

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free and vanilla extract. Spread mixture evenly into pie crust. Evenly drizzle caramel sauce and chocolate syrup over filling. Sprinkle pecans evenly over top. Refrigerate for at least 20 minutes. Cut into 8 servings.

Each serving equals: HE: 1 Bread • 1 Protein • 1 Fat • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Slider •

8 Optional Calories 227 Calories • 7 gm Fat • 11 gm Protein • 30 gm Carbohydrate • 619 mg Sodium • 74 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Meat • 1 Fat CARB CHOICES: 2

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Gringo Sangria ,

Serves 6 (1 cup) 2 cups cold unsweetened grape juice 2 cups cold Diet Mountain Dew 2 cups cold club soda Ice 6 lime slices 6 lemon slices

In a large pitcher, combine grape juice, Diet Mountain Dew, and club soda. Refrigerate for 20 minutes. For each serving, pour 1 cup “sangria” into a tall glass filled with ice cubes and garnish rim of glass with a lime and lemon slice.




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Sizzle and Spice and Everything Nice My husband, Cliff, spends a lot of time driving coast to coast in his big rig, and whenever he stops for a meal, he’s likely to have Mexican food if he can find it. It’s usually inexpensive, it comes with extra heat if he so desires, and it’ll keep him satisfied and full for more than a few hours, which is important to a trucker who rarely leaves the highway. You don’t have to be driving a truck for hours a day to share his culinary affections for the savory joys of well-spiced south-of-the-border menus like this one. Shopping Tip: In this menu, you’ll notice that I’m using evaporated skim milk in two of the recipes. This product has been an inspiration over the years, providing the opportunity to create supercreamy sauces that are very low in fat. Patented by Gail Borden in the 1850s, evaporated milk is made by removing half the water from fresh milk. That concentrates the protein and calcium in what’s left, producing a rich and creamy liquid that is perfect for cooking healthy recipes. The brand I recommend has more than double the protein and calcium than regular fat-free milk does! Grande Tossed Salad Creamed Onions and Green Beans Salsa Mac Mexican “Cookie” Pudding Treats 188

Grande Tossed Salad ,


cup Kraft Fat Free Catalina Dressing cup Kraft Fat Free Ranch Dressing 3 tablespoons Oscar Mayer or Hormel Real Bacon Bits 1 teaspoon dried parsley flakes 2 cups chopped fresh tomatoes 2 cups finely shredded lettuce 1⁄2 cup chopped red onion 1⁄4

In a large bowl, combine Catalina dressing, Ranch dressing, bacon bits, and parsley flakes. Add tomatoes, lettuce, and red onion. Mix gently to combine. Serve at once.


101 Calories • 1 gm Fat • 3 gm Protein • 20 gm Carbohydrate • 611 mg Sodium • 20 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Starch/Carbohydrate • 1⁄ 2 Meat CARB CHOICES: 1


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Creamed Onions and Green Beans ,

U

Serves 4 (1 cup) 1 cup coarsely chopped onion 3 cups fresh or frozen green beans, thawed 11⁄2 cups water 1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk 3 tablespoons all-purpose flour 1⁄2 teaspoon lemon pepper Paprika

In a medium saucepan, combine onion and green beans. Cover with water. Cook over medium heat for 14 to 18 minutes or until green beans are just tender. Meanwhile, in a covered jar, combine evaporated milk and flour. Shake well to blend. When vegetables are done, drain vegetables and return to saucepan. Add milk mixture to green bean mixture. Mix well to combine. Stir in lemon pepper. Continue cooking over medium heat for 6 to 8 minutes or until mixture thickens, stirring often. When serving, sprinkle each serving with a dash of paprika.


Each serving equals: HE: 2 Vegetable • 3⁄ 4 Fat-Free Milk • 1⁄ 4 Bread

136 Calories • 0 gm Fat • 8 gm Protein • 26 gm Carbohydrate • 126 mg Sodium • 279 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 1⁄ 2 Fat-Free Milk CARB CHOICES: 2

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Salsa Mac U ,

Serves 4 (11⁄ 4 cups) 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth 1 cup uncooked elbow macaroni 1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk 3 tablespoons all-purpose flour 3⁄4 cup cubed Velveeta Light processed cheese 1⁄2 cup chunky salsa (mild, medium, or hot) 1 teaspoon dried parsley flakes

In a large skillet sprayed with olive oil–flavored cooking spray, sauté meat and onion for 6 to 8 minutes. Add beef broth. Mix well to combine. Bring mixture to a boil. Stir in uncooked macaroni. Lower heat and continue cooking until macaroni is tender and most of beef broth is absorbed, stirring often. In a covered jar, combine evaporated milk and flour. Shake well to blend. Pour milk mixture into meat mixture. Add Velveeta cheese. Mix well to combine. Continue cooking until mixture thickens and cheese is melted, stirring often. Add salsa and parsley flakes. Mix well to combine. Continue cooking for 3 to 4 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 21⁄ 4 Protein • 1 Bread • 3⁄ 4 Fat-Free Milk • 1⁄ 4 Vegetable •

6 Optional Calories 294 Calories • 6 gm Fat • 26 gm Protein • 34 gm Carbohydrate • 796 mg Sodium • 367 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch • 1 Fat-Free Milk CARB CHOICES: 2


191

Mexican “Cookie” Pudding Treats ,

Serves 4 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1⁄4 teaspoon ground cinnamon 3⁄4 cup water 1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained and 1⁄4 cup liquid reserved 3⁄4 cup Dannon plain fat-free yogurt 1⁄2 cup Cool Whip Free 1 teaspoon coconut extract 1 (11-ounce) can mandarin oranges, rinsed and drained 6 (21⁄2-inch) chocolate graham cracker squares, broken into large pieces 2 teaspoons flaked coconut

In a large bowl, combine dry pudding mix, dry milk powder, cinnamon, water, and reserved pineapple liquid. Mix well using a wire whisk. Blend in yogurt, Cool Whip Free, and coconut extract. Add mandarin oranges and pineapple. Mix gently to combine. Refrigerate for at least 10 minutes. Just before serving, stir in graham cracker pieces and evenly spoon mixture into 4 dessert dishes. Top each with 1⁄ 2 teaspoon coconut.

HINT: If you can’t find tidbits, use chunk pineapple and coarsely chop.

Each serving equals: HE: 1 Fruit • 3⁄ 4 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 2 Slider • 4 Optional Calories

198 Calories • 2 gm Fat • 7 gm Protein • 38 gm Carbohydrate • 491 mg Sodium • 225 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Fat-Free Milk • 1 Starch/Carbohydrate CARB CHOICES: 21⁄ 2

192


Sing for Your Supper! Adding music to your meal is such a positive notion! For years, I kept a radio in the kitchen tuned to a station that played my favorite music—the songs of the Big Band era, which made me want to dance as I chopped and cooked supper for my family. Nowadays, I listen to CDs of my favorite Gaither gospel music while I’m working on the latest dishes for a new cookbook. Serving Tip: Throughout this book (and all of my others), you’ll notice that I’ve marked recipes you can freeze and reheat with a big snowflake symbol. If you’re lucky enough to have a large freezer, you can keep a ready supply of prepared meals on hand for those times when you’re too busy to cook—or when leftovers just make sense for your budget. Here are some good tips for getting the best results from freezing my dishes: • Label all foods with recipe name, date, and number of servings. • Seal containers with as little air as possible unless you’re freezing liquid or partially liquid foods that may expand when they’re frozen. Leave space below the rim to allow for expansion. • If you decide to store food in plastic freezer bags, press out all the air and seal them tightly so that you can stack the bags on top of each other.

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• Don’t let food stand at room temperature longer than a half hour before you freeze it, and try to freeze food as soon as it is cooled to room temperature. • NEVER defrost perishable foods (meat, poultry, fish and seafood, dairy, or eggs) on the kitchen counter. Refrigerate casseroles for twenty-four to forty-eight hours or until completely thawed. • Breads, cakes, or cookies can be thawed at room temperature. For best results, use frozen leftovers within two weeks, sooner if possible. Fresh Cucumber Salad Savory Bacon-Cheese Muffins Tomato-Plus Skillet Creamy “Cookie” Fruit Dessert

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Fresh Cucumber Salad ,


cup Kraft fat-free mayonnaise cup white distilled vinegar 3⁄4 teaspoon celery seed 1⁄4 cup Splenda Granular 1⁄2 cup sliced onion 31⁄2 cups sliced unpeeled cucumbers 1⁄3

In a large bowl, combine mayonnaise, vinegar, celery seed, and Splenda. Add onion and cucumbers. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.




195

Savory Bacon-Cheese Muffins ,

U

Serves 4 3⁄4

cup Bisquick Heart Smart Baking Mix 2 teaspoons Splenda Granular 1⁄2 teaspoon dried dill weed 1⁄4 cup Oscar Mayer or Hormel Real Bacon Bits 1⁄2 cup shredded Kraft reduced-fat Cheddar cheese 1 teaspoon dried onion flakes 6 tablespoons Land O Lakes no-fat sour cream 1⁄4 cup fat-free milk 1 egg, slightly beaten, or equivalent in egg substitute Preheat oven to 375 degrees. Spray 4 wells of a muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine baking mix and Splenda. Stir in dill weed, bacon bits, Cheddar cheese, and onion flakes. In a small bowl, combine sour cream, milk, and egg. Add liquid mixture to dry mixture. Mix gently just to combine. Evenly spoon batter into prepared muffin wells. Bake for 16 to 20 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. Serve warm or place muffins on a wire rack and allow to cool completely.

HINT: Fill unused muffin wells with water to ensure even baking. Each serving equals: HE: 1 Bread • 1 Protein • 1⁄ 4 Slider • 8 Optional Calories

195 Calories • 7 gm Fat • 11 gm Protein • 22 gm Carbohydrate • 509 mg Sodium • 191 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Meat CARB CHOICES: 11⁄ 2

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Tomato-Plus Skillet ,

U

Serves 4 (1 full cup) 8 ounces extra-lean ground sirloin beef or turkey breast 3⁄4 cup chopped onion 1⁄2 cup finely chopped celery 1 (8-ounce) can Hunt’s Tomato Sauce 1 (141⁄2-ounce) can stewed tomatoes, undrained 1 (2.5-ounce) jar sliced mushrooms, drained 1⁄4 cup water 13⁄4 cups uncooked noodles

In a large skillet sprayed with butter-flavored cooking spray, sauté meat, onion, and celery for 6 to 8 minutes. Add tomato sauce, undrained stewed tomatoes, mushrooms, and water. Mix well to combine. Stir in uncooked noodles. Lower heat and simmer for 10 minutes or until noodles are tender, stirring occasionally.

Each serving equals: HE: 23⁄ 4 Vegetable • 11⁄ 2 Protein • 1 Bread

246 Calories • 6 gm Fat • 16 gm Protein • 32 gm Carbohydrate • 667 mg Sodium • 53 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 21⁄ 2 Vegetable • 11⁄ 2 Meat • 1 Starch CARB CHOICES: 2


197

Creamy “Cookie” Fruit Dessert ,

Serves 6 1 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 2 tablespoons white distilled vinegar 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 1 cup Cool Whip Free 1 (11-ounce) can mandarin oranges, rinsed and drained 1 cup (1 medium) diced banana 9 (21⁄2-inch) chocolate graham cracker squares ✩

In a large bowl, combine dry milk powder, water, and vinegar. Let set for 5 minutes. Add dry pudding mix and undrained pineapple. Mix well using a wire whisk. Blend in Cool Whip Free. Add mandarin oranges and banana. Mix gently to combine. Coarsely crush 6 graham cracker squares. Fold cracker crumbs into pudding mixture. Evenly spoon mixture into 6 dessert dishes. Crush remaining 3 graham cracker squares into fine crumbs. Sprinkle about 1⁄ 2 teaspoon cracker crumbs over top of each dessert. Refrigerate for at least 10 minutes.

HINTS: 1. To prevent banana from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh. 2. A self-seal sandwich bag works great for crushing graham crackers.

Each serving equals: HE: 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 2 Slider

168 Calories • 0 gm Fat • 6 gm Protein • 36 gm Carbohydrate • 239 mg Sodium • 161 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Starch CARB CHOICES: 21⁄ 2

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Acapulco Adventure Taking culinary journeys when you cook for your family gives you an opportunity to learn about other cultures—not only about the foods they feature on their menus, but also about their traditions and customs, their music and art, and their history. While you’re stirring up this evening’s Mexican-inspired supper on the stove, why not have your children read to you from a bio of muralist Diego Rivera or painter Frida Kahlo, or watch a video together after dinner—maybe Jimmy Smits in The Old Gringo? Shopping Tip: When you’ve got to choose apples for a dessert, do you gaze at all the different varieties, unsure what to choose? It’s even tougher when you’re at a farmers market, where there are sometimes more than a dozen kinds available. It turns out that there are more than seven thousand kinds of apples! Every baker has her favorites, and here are some of mine: for a tart sweetness, Granny Smith; for everyday use, McIntosh; and if your market offers them, Fuji, Rome Beauty, or Jonagold. Sweet Carrot Salad Salsa Mac and Cheese Mexican Zucchini Skillet Awesome Apple Crisp

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Sweet Carrot Salad ,

Serves 4 (1⁄ 2 cup) 2 tablespoons Kraft fat-free mayonnaise 1 (8-ounce) can crushed pineapple, packed in fruit juice, drained and 2 tablespoons liquid reserved 1⁄2 cup Cool Whip Free 2 cups shredded carrots 1⁄4 cup seedless raisins

In a large bowl, combine mayonnaise and reserved pineapple liquid. Gently stir in Cool Whip Free. Add carrots, raisins, and pineapple. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 1 Fruit • 1 Vegetable • 1⁄ 4 Slider

112 Calories • 0 gm Fat • 1 gm Protein • 27 gm Carbohydrate • 91 mg Sodium • 28 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Vegetable • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 2

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Salsa Mac and Cheese ,

U

Serves 4 (1⁄ 2 cup) 1⁄2

cup chunky salsa (mild, medium, or hot) 2 tablespoons Land O Lakes Fat Free Half & Half 1 cup cubed Velveeta Light processed cheese 1 teaspoon dried parsley flakes 2 cups hot cooked elbow macaroni, rinsed and drained 1⁄2 cup Land O Lakes no-fat sour cream In a medium saucepan sprayed with butter-flavored cooking spray, combine salsa, half & half, Velveeta cheese, and parsley flakes. Add macaroni. Mix well to combine. Stir in sour cream. Cook over medium-low heat for 10 minutes or until mixture is heated through and cheese is melted, stirring often.

HINT: Usually 11⁄ 2 cups uncooked elbow macaroni cooks to about 2 cups.

Each serving equals: HE: 1 Bread • 1 Protein • 1⁄ 4 Vegetable • 1⁄ 4 Slider • 10 Optional Calories

208 Calories • 4 gm Fat • 11 gm Protein • 32 gm Carbohydrate • 580 mg Sodium • 208 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Meat CARB CHOICES: 2


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Mexican Zucchini Skillet ,

U

Serves 4 (1 cup) 8 ounces extra-lean ground sirloin beef or turkey breast 1⁄2 cup chopped onion 2 cups sliced unpeeled zucchini 1 (15-ounce) can diced tomatoes, undrained 1 (8-ounce) can Hunt’s Tomato Sauce 1⁄2 teaspoon dried minced garlic 1 teaspoon chili seasoning 1⁄4 cup shredded Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with olive oil–flavored cooking spray, brown meat and onion. Add zucchini, undrained tomatoes, tomato sauce, garlic, and chili seasoning. Mix well to combine. Lower heat and simmer for 20 minutes or until zucchini is tender. When serving, sprinkle 1 tablespoon Cheddar cheese over top of each serving.

Each serving equals: HE: 31⁄ 4 Vegetable • 13⁄ 4 Protein

162 Calories • 6 gm Fat • 13 gm Protein • 14 gm Carbohydrate • 626 mg Sodium • 76 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 3 Vegetable • 2 Meat CARB CHOICES: 1

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Awesome Apple Crisp ,

U

Serves 4 2 cups (2 medium) cored, peeled, and sliced cooking apples 1 teaspoon apple pie spice 1⁄4 cup quick oats 6 tablespoons Bisquick Heart Smart Baking Mix 3 tablespoons Splenda Granular 1 tablespoon + 1 teaspoon I Can’t Believe It’s Not Butter! Light Margarine

In a medium bowl, combine apples and apple pie spice. Evenly spoon mixture into 4 (10-ounce) microwave-safe custard cups. In same bowl, combine oats, baking mix, Splenda, and margarine. Mix well using a pastry blender or 2 forks until mixture becomes crumbly. Evenly sprinkle crumb mixture over apples. Microwave on HIGH for 8 to 10 minutes or until apples are tender. Let set for at least 5 minutes. Good warm or cold.

HINT: Good served warm with sugar- and fat-free vanilla ice cream or cold with Cool Whip Lite. If using, don’t forget to count additional calories accordingly.

Each serving equals: HE: 1 Fruit • 3⁄ 4 Bread • 1⁄ 2 Fat • 5 Optional Calories

102 Calories • 2 gm Fat • 2 gm Protein • 19 gm Carbohydrate • 149 mg Sodium • 16 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Starch • 1⁄ 2 Fat CARB CHOICES: 1


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Warm Hearts, Wintry Nights When it’s sunny and warm outside, it’s easy to feel like spending time anywhere but in the kitchen. But when the wind blows hard and the windows are rattling in their casings, it’s a great time to simmer and chop, bake and stir, until you are ready to put a steaming-hot meal on your table. Instead of waiting endlessly for everyone to take their places in the dining room, the savory aromas emerging from your stove will bring young and old running! Serving Tip: While wandering the Internet one evening, I happened upon a truly unique website called “Soup in the News.” Apparently, the site collects breaking news from all over the world that includes a mention of a soup dish. How did I find this fascinating collection of tales? I was thinking about goulash, and this delightful news brief turned up: “Socialist candidate Sandor Magda is reported to have deliberately violated Hungarian election laws by serving goulash soup to voters in Gyoengyoes and neighboring villages.” Hmm, if goulash has that much power, imagine what your husband might do for a bowl of it! Winter Wonderland Cauliflower Salad Simmered Carrots and Onion Super Skillet Goulash Cherry-Pineapple Crisp

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Winter Wonderland Cauliflower Salad ,

Serves 6 (2⁄ 3 cup) 3⁄4

cup Kraft fat-free mayonnaise 1 tablespoon fat-free milk 1 tablespoon Splenda Granular 3 tablespoons Oscar Mayer or Hormel Real Bacon Bits 2 cups chopped fresh cauliflower 11⁄2 cups frozen peas, thawed

In a large bowl, combine mayonnaise, milk, and Splenda. Stir in bacon bits. Add cauliflower and peas. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 2⁄ 3 Vegetable • 1⁄ 2 Bread • 1⁄ 4 Slider • 15 Optional Calories

68 Calories • 0 gm Fat • 4 gm Protein • 13 gm Carbohydrate • 396 mg Sodium • 20 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate CARB CHOICES: 1


205

Simmered Carrots and Onion ,

Serves 6 (1⁄ 2 cup) 11⁄2 cups chopped onion 1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth 2 (15-ounce) cans sliced carrots, rinsed and drained 2 teaspoons dried parsley flakes 1⁄8 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Add beef broth and carrots. Mix well to combine. Stir in parsley flakes and black pepper. Bring mixture to a boil. Lower heat and simmer for 15 to 20 minutes or until most of the liquid is absorbed, stirring occasionally.



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Super Skillet Goulash ,

U

Serves 6 (1 cup) 16 ounces extra-lean ground sirloin beef or turkey breast 1 cup diced celery 1 cup chopped onion 1 (8-ounce) can Hunt’s Tomato Sauce 1 (2-ounce) jar chopped pimiento, undrained 1 cup water 1⁄4 teaspoon dried minced garlic 2 teaspoons dried parsley flakes 1⁄8 teaspoon black pepper 11⁄3 cups uncooked elbow macaroni

In a large skillet sprayed with butter-flavored cooking spray, sauté meat, celery, and onion for 8 minutes. Stir in tomato sauce, undrained pimiento, water, garlic, parsley flakes, and black pepper. Bring mixture to a boil. Add uncooked macaroni. Mix well to combine. Lower heat, cover, and simmer for 20 minutes or until macaroni is tender, stirring occasionally.

Each serving equals: HE: 2 Protein • 11⁄ 3 Vegetable • 2⁄ 3 Bread

178 Calories • 6 gm Fat • 16 gm Protein • 15 gm Carbohydrate • 338 mg Sodium • 24 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Vegetable • 1 Starch CARB CHOICES: 1


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Cherry-Pineapple Crisp ,

U

Serves 6 1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling 1 (8-ounce) can crushed pineapple, packed in fruit juice, drained 3⁄4 cup Bisquick Heart Smart Baking Mix 3 tablespoons Splenda Granular 1⁄4 teaspoon ground cinnamon 2 tablespoons I Can’t Believe It’s Not Butter! Light Margarine 3 tablespoons chopped pecans

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine cherry pie filling and pineapple. Evenly spread mixture into prepared baking dish. In a medium bowl, combine baking mix, Splenda, and cinnamon. Add margarine. Mix well using a pastry blender or 2 forks until mixture becomes crumbly. Stir in pecans. Sprinkle crumb mixture evenly over filling mixture. Bake for 20 to 25 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals: HE: 1 Fruit • 1 Fat • 2⁄ 3 Bread • 3 Optional Calories

157 Calories • 5 gm Fat • 2 gm Protein • 26 gm Carbohydrate • 233 mg Sodium • 20 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch • 1⁄ 2 Fat CARB CHOICES: 2

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Never Too Rich Some people find it hard to argue with the statement that says you can never be too rich or too thin. I think it is possible to be too thin, if you’re ill or have an eating disorder. Too rich, though? I guess not, especially when there are mega-lotteries with prizes of over $200 million! I could send all of my eight grandchildren to college and grad school with riches like that, couldn’t I? But in the meantime, while we may dream of such a windfall, let’s dine on wonderfully rich cuisine inspired by Imperial Russia’s tastiest dishes. Shopping Tip: There is nothing like the delicate skin of a fresh peach, unless it’s the softest baby bottom you’ve ever touched! (But always remember that peaches bruise easily, so choose carefully when you’re buying a single piece or a bushel.) Whether peaches are sunshine yellow or palest white, they may just be the most scrumptious tree fruit on the Lord’s green earth! (Note I don’t say the most scrumptious fruit of all—for me, that would be the ruby gem called the strawberry.) When peaches are at their ripest and juiciest, pick or buy as many as your arms can hold, invite friends and family to gather round, and revel in their goodness! Sliced Cucumbers in Sour Cream Parsley Noodles Simple Stroganoff Heavenly Warm Peach Shortcake

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Sliced Cucumbers in Sour Cream ,

Serves 4 (1⁄ 2 cup) 1⁄4

cup apple cider vinegar 3 tablespoons Splenda Granular 1⁄8 teaspoon black pepper 21⁄4 cups thinly sliced unpeeled cucumbers 1⁄4 cup Land O Lakes no-fat sour cream 1 teaspoon dried parsley flakes 1⁄4 cup thinly sliced red onion In a large bowl, combine vinegar, Splenda, and black pepper. Stir in cucumbers. Let set for 15 minutes. Drain and discard liquid. In same bowl, combine sour cream and parsley flakes. Mix well to combine. Cover and refrigerate for at least 10 minutes. Gently stir again just before serving.



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Parsley Noodles ,

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Serves 4 (1⁄ 2 cup) 2 cups hot cooked noodles, rinsed and drained 2 tablespoons I Can’t Believe It’s Not Butter! Light Margarine 2 tablespoons chopped fresh parsley 1⁄8 teaspoon black pepper

In a medium bowl, combine hot noodles and margarine. Add parsley and black pepper. Mix well to combine. Serve at once.

HINTS: 1. Usually 13⁄ 4 cups uncooked noodles cook to about 2 cups. 2. The microwave works great to heat noodles, if using leftovers.

Each serving equals: HE: 1 Bread • 3⁄ 4 Fat

132 Calories • 4 gm Fat • 4 gm Protein • 20 gm Carbohydrate • 73 mg Sodium • 14 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1 Fat CARB CHOICES: 1


211

Simple Stroganoff ,

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Serves 4 (1 cup) 16 ounces extra-lean ground sirloin beef or turkey breast 1 cup thinly sliced onion 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄2 cup Land O Lakes no-fat sour cream 2 (4-ounce) cans sliced mushrooms, drained 1 tablespoon dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, sauté meat and onion for 8 to 10 minutes. Stir in mushroom soup, sour cream, mushrooms, and parsley flakes. Lower heat and simmer for 5 to 6 minutes or until mixture is heated through, stirring occasionally.

HINT: Serve over Parsley Noodles. Each serving equals: HE: 3 Protein • 11⁄ 2 Vegetable • 3⁄ 4 Slider • 13 Optional Calories

231 Calories • 7 gm Fat • 25 gm Protein • 17 gm Carbohydrate • 359 mg Sodium • 118 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Vegetable • 1 Starch/Carbohydrate CARB CHOICES: 1

212


Heavenly Warm Peach Shortcake ,

Serves 8 11⁄2 cups Bisquick Heart Smart Baking Mix 1⁄2 cup Splenda Granular 1⁄4 cup chopped walnuts 1⁄2 cup fat-free milk 2 tablespoons Land O Lakes no-fat sour cream 1 egg, or equivalent in egg substitute 1 teaspoon vanilla extract 3⁄4 cup water 4 cups (8 medium) sliced fresh peaches ✩ 1 (4-serving) package Jell-O sugar-free vanilla cook-andserve pudding mix 2 cups Wells’ Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream

Preheat oven to 375 degrees. Spray a 9-inch round cake pan with butter-flavored cooking spray. In a large bowl, combine baking mix, Splenda, and walnuts. Add milk, sour cream, egg, and vanilla extract. Mix gently to combine. Evenly spread batter into prepared cake pan. Bake for 20 to 25 minutes or until a toothpick inserted in center comes out clean. Meanwhile, in a blender container, combine water and 1 cup sliced peaches. Cover and process on BLEND for 30 seconds or until mixture is smooth. Pour blended mixture into a large saucepan. Stir in dry pudding mix. Add remaining 3 cups peaches. Mix well to combine. Cook over medium heat until mixture thickens and peaches soften, stirring often. Lower heat and simmer, stirring occasionally until shortcake is through baking. Cut warm shortcake into 8 wedges. For each serving, place 1 piece of shortcake in a dessert dish, spoon 1⁄ 4 cup warm peach sauce over shortcake, and top with 1⁄ 4 cup ice cream.


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Each serving equals: HE: 1 Bread • 1 Fruit • 1⁄ 4 Protein • 1⁄ 4 Fat • 1⁄ 2 Slider • 15 Optional Calories

159 Calories • 3 gm Fat • 5 gm Protein • 28 gm Carbohydrate • 197 mg Sodium • 97 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1 Fruit • 1⁄ 2 Fat CARB CHOICES: 2

214


Cards and Cocktails Looking for an easy menu to serve when you invite the neighbors over for a get-to-know-you evening of drinks and bridge (or Texas Hold-’Em)? Look no further! This evening begins with a bright and tangy “toss” of crunchy veggies, followed by a feisty entrée and an irresistible baked dessert that will fill your house with a welcoming aroma. Tying it all together—a sparkling nonalcoholic drink that everyone will love! Serving Tip: Did you know that a drink served in a chilled glass stays cold a lot longer? Maybe that sounds like common sense, but most of us never think to do it! Here’s the best way to chill your glasses: • Keep your glasses in the refrigerator for a few hours before your guests arrive. • Remove the glasses and fill them with crushed ice. • Swirl the ice around and then dump it out. • Dry the glasses. • Serve your favorite drink immediately. Grande Cucumber Toss Fiesta Goulash Apple Nugget Cobbler Orange Dew Frappe

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Grande Cucumber Toss ,

Serves 6 (1⁄ 2 cup) 3 cups chopped unpeeled cucumber 1⁄4 cup sliced green onion 1⁄2 cup Kraft Fat Free Catalina Dressing 1⁄4 cup chunky salsa (mild, medium, or hot)

In a medium bowl, combine cucumber and green onion. Add Catalina dressing and salsa. Toss gently to combine. Cover and refrigerate for at least 20 minutes. Gently toss again just before serving.



216


Fiesta Goulash ,

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Serves 6 8 ounces extra-lean ground sirloin beef or turkey breast 1 (103⁄4-ounce) can Healthy Request Tomato Soup 3⁄4 cup chunky salsa (mild, medium, or hot) 1⁄3 cup Land O Lakes no-fat sour cream 1 teaspoon chili seasoning 1 teaspoon dried parsley flakes 3 cups hot cooked noodles, rinsed and drained 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray an 8-by-12-inch baking dish with olive oil–flavored cooking spray. In a large skillet sprayed with olive oil–flavored cooking spray, brown meat. Stir in tomato soup and salsa. Add sour cream, chili seasoning, and parsley flakes. Mix well to combine. Fold in noodles. Spread mixture into prepared baking dish. Evenly sprinkle Cheddar cheese over top. Bake for 20 to 22 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

HINT: Usually 22⁄ 3 cups uncooked noodles cook to about 3 cups. Each serving equals: HE: 11⁄ 2 Protein • 1 Bread • 1⁄ 4 Vegetable • 1⁄ 2 Slider • 3 Optional Calories



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Apple Nugget Cobbler ,

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Serves 6 3 cups (3 medium) cored, peeled, and sliced cooking apples 6 tablespoons seedless raisins 3 tablespoons chopped pecans 1⁄2 cup Splenda Granular ✩ 1 tablespoon all-purpose flour 11⁄2 teaspoons apple pie spice✩ 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine apples, raisins, and pecans. Add 1⁄ 4 cup Splenda, flour, and 1 teaspoon apple pie spice. Mix well to coat apple slices. Evenly arrange apple mixture in prepared baking dish. Cover and bake for 15 minutes. Uncover. Separate biscuits and cut each into 4 pieces. In a large resealable plastic bag, combine remaining 1⁄ 4 cup Splenda and remaining 1⁄ 2 teaspoon apple pie spice. Add biscuit pieces and shake well to coat. Evenly arrange biscuit pieces over apple mixture. Lightly spray tops with butter-flavored cooking spray. Continue baking, uncovered, for 8 to 10 minutes or until top is golden brown. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals: HE: 11⁄ 2 Fruit • 11⁄ 4 Bread • 1⁄ 2 Fat • 13 Optional Calories

184 Calories • 4 gm Fat • 3 gm Protein • 34 gm Carbohydrate • 305 mg Sodium • 17 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Fruit • 1 Starch • 1⁄ 2 Fat CARB CHOICES: 2

218


Orange Dew Frappe ,

Serves 6 (1 cup) 2 cups Diet Mountain Dew ✩ 21⁄4 cups unsweetened orange juice ✩ 1⁄4 cup Splenda Granular ✩ 3 cups crushed ice 6 maraschino cherries

In a blender container, combine 1 cup Diet Mountain Dew, 1 cup + 2 tablespoons orange juice, and 2 tablespoons Splenda. Cover and process on BLEND for 10 seconds. Add 11⁄ 2 cups ice. Recover and continue processing on BLEND for 30 seconds. Evenly pour into 3 tall glasses. Garnish each glass with a maraschino cherry. Repeat process for remaining 3 cups.

Each serving equals: HE: 3⁄ 4 Fruit • 14 Optional Calories



219

“Grill” and Chill Okay, so you never did get around to buying that gas grill for the backyard patio, but that’s no reason you can’t enjoy a “barbecue” under the stars! This fresh and flavorful menu offers two delectable side salads and a burger recipe that comes together on top of the stove. If you make a last-minute decision to bring home a friend from the office, or if the kids all call to say they’re coming home instead of going out, this menu is ready fast and tastes like a party on a plate! Serving Tip: Ever wanted to be one of those people who can garnish a dish with decorative designs—but never really had the time to learn? It’s not as tricky as you might think. Take radish roses, for instance—all you do is trim a thin slice off each end, then slice little “petals” down each of the four sides. Don’t try to open them; they’ll break. Just drop them into a bowl of ice water and wait for the magic to happen! Other fun salad garnishes: To make carrot curls, press down hard with your peeler to get a slightly thicker slice; to “flute” a cucumber or zucchini, just drag the tines of a fork the length of the vegetable before slicing. Garnishes look fancy, but they’re quick to do and worth the trouble. Festive Carrot Salad Garden Rotini Side Salad Creamy Barbecued Burgers Raspberry-Almond Cobbler

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Festive Carrot Salad ,

Serves 6 (2⁄ 3 cup) 1 (8-ounce) can crushed pineapple, packed in fruit juice, drained 1⁄2 cup Kraft fat-free mayonnaise 1 tablespoon lemon juice 1 tablespoon Splenda Granular 1⁄2 cup seedless raisins 3 tablespoons chopped pecans 3 cups shredded carrots

In a medium bowl, combine pineapple, mayonnaise, lemon juice, and Splenda. Add raisins, pecans, and carrots. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 1 Fruit • 1 Vegetable • 1⁄ 2 Fat • 15 Optional Calories

127 Calories • 3 gm Fat • 1 gm Protein • 24 gm Carbohydrate • 202 mg Sodium • 28 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Vegetable • 1⁄ 2 Fat CARB CHOICES: 11⁄ 2


221

Garden Rotini Side Salad ,

Serves 6 (2⁄ 3 cup) 1⁄2

cup Kraft fat-free mayonnaise 2 tablespoons Land O Lakes Fat Free Half & Half 1 tablespoon Splenda Granular 1 teaspoon dried parsley flakes 21⁄4 cups cold cooked rotini pasta, rinsed and drained 1 cup chopped unpeeled cucumber 1 cup shredded carrots 1⁄4 cup finely chopped red radishes In a large bowl, combine mayonnaise, half & half, Splenda, and parsley flakes. Add rotini pasta, cucumber, carrots, and radishes. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 3⁄ 4 Bread • 3⁄ 4 Vegetable • 18 Optional Calories

109 Calories • 1 gm Fat • 3 gm Protein • 22 gm Carbohydrate • 183 mg Sodium • 20 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Bread • 1⁄ 2 Vegetable CARB CHOICES: 11⁄ 2

222


Creamy Barbecued Burgers ,

Serves 6 16 ounces extra-lean ground sirloin beef or turkey breast 1 cup finely chopped onion 1 (8-ounce) can Hunt’s Tomato Sauce 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 teaspoon prepared yellow mustard 1 teaspoon chili seasoning 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 6 small hamburger buns

In a large skillet sprayed with butter-flavored cooking spray, sauté meat and onion for 8 minutes. In a medium bowl, combine tomato sauce and dry milk powder. Stir in mustard, chili seasoning, parsley flakes, and black pepper. Add sauce mixture to meat mixture. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally. For each sandwich, spoon about 1⁄ 2 cup meat mixture between a hamburger bun.

Each serving equals: HE: 2 Protein • 1 Bread • 1 Vegetable • 1⁄ 3 Fat-Free Milk

223 Calories • 7 gm Fat • 18 gm Protein • 22 gm Carbohydrate • 521 mg Sodium • 85 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch • 1 Vegetable • 1⁄ 2 Fat-Free Milk CARB CHOICES: 11⁄ 2


223

Raspberry-Almond Cobbler ,

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Serves 6 1 (4-serving) package Jell-O sugar-free vanilla cook-andserve pudding mix 1 (4-serving) package Jell-O sugar-free raspberry gelatin 1 cup water 1⁄2 teaspoon almond extract 3 cups frozen unsweetened raspberries, slightly thawed 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits 2 tablespoons Splenda Granular 2 tablespoons chopped almonds

Preheat oven to 400 degrees. In a large saucepan, combine dry pudding mix, dry gelatin, and water. Cook over medium heat for 6 to 8 minutes or until mixture thickens and starts to boil, stirring often. Remove from heat. Stir in almond extract and raspberries. Pour mixture into an 8-by-8-inch baking dish. Separate biscuits and cut each into 4 pieces. Evenly sprinkle biscuit pieces over raspberry mixture. Lightly spray tops of biscuit pieces with butterflavored cooking spray. Evenly sprinkle Splenda and almonds over top. Bake for 16 to 18 minutes or until top is golden brown. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals: HE: 11⁄ 4 Bread • 2⁄ 3 Fruit • 1⁄ 4 Slider • 14 Optional Calories

146 Calories • 2 gm Fat • 4 gm Protein • 28 gm Carbohydrate • 417 mg Sodium • 20 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 1 Starch • 1 Free CARB CHOICES: 2

224


Soup ’n’ Salad Supper When your idea of a great evening is a page-turning mystery and a bowl of hearty soup, this is your lucky day! As long as you’ve got frozen veggies on hand and a chunk of roast beef, this splendid soup comes together quickly. Coupled with a creamy, crunchy pasta salad and some fresh-from-the-oven savory cheese biscuits, it’s a meal made for relaxing—and feeling that you’re taking good care of yourself. Shopping Tip: Keeping your pantry stocked is a real necessity, especially when you want to get dinner on the table in just thirty minutes. Take this menu, for instance: To make it happen, you’ll need canned broth, noodles and pasta, canned fruit, low-fat baking mix, and a good selection of condiments, from mustard and relish to salad dressing and chocolate sauce. Here’s my advice: When you first purchase this cookbook, head for the store with my list of preferred brands and get what you’re going to need. You’ll be so glad you did! Country Market Soup Cucumber-Dill Pasta Salad Cheese Snack Biscuits Quick Pear Delights

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Country Market Soup ,

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Serves 4 (11⁄ 2 cups) 1 cup chopped onion 1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth 1 2 ⁄2 cups water 11⁄2 cups diced lean cooked roast beef Scant 1 cup uncooked noodles 2 teaspoons dried parsley flakes 1⁄2 cup frozen whole-kernel corn 1⁄2 cup frozen peas

In a large saucepan sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in beef broth and water. Bring mixture to a boil. Add roast beef, uncooked noodles, and parsley flakes. Mix well to combine. Continue cooking over medium heat for 10 minutes, stirring occasionally. Stir in corn and peas. Lower heat and simmer for 6 to 8 minutes or until vegetables and noodles are tender, stirring occasionally.

HINT: If you don’t have leftovers, purchase a chunk of lean cooked roast beef from your local deli or use Healthy Choice Deli slices.

Each serving equals: HE: 2 Protein • 1 Bread • 1⁄ 2 Vegetable • 8 Optional Calories

184 Calories • 4 gm Fat • 20 gm Protein • 17 gm Carbohydrate • 416 mg Sodium • 21 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch • 1⁄ 2 Vegetable CARB CHOICES: 1

226


Cucumber-Dill Pasta Salad ,

Serves 4 (2⁄ 3 cup) 1⁄4

cup Kraft Fat Free Ranch Dressing cup Land O Lakes no-fat sour cream 1 tablespoon fat-free milk 1 teaspoon dried dill weed 11⁄2 cups cold cooked rotini pasta, rinsed and drained 1 cup diced unpeeled cucumber 1⁄4 cup chopped green onion 1⁄4

In a large bowl, combine ranch dressing, sour cream, milk, and dill weed. Add rotini pasta, cucumber, and green onion. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

HINT: Usually 1 cup uncooked rotini pasta cooks to about 11⁄ 2 cups.

Each serving equals: HE: 3⁄ 4 Bread • 1⁄ 3 Vegetable • 1⁄ 4 Slider • 19 Optional Calories



227

Cheese Snack Biscuits ,

Serves 4 1⁄2

cup Bisquick Heart Smart Baking Mix cup shredded Kraft reduced-fat Cheddar cheese 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes 2 tablespoons fat-free milk 1 tablespoon sweet pickle relish 1 teaspoon prepared yellow mustard 2 tablespoons Kraft fat-free mayonnaise

1⁄2

Preheat oven to 425 degrees. Spray a baking sheet with butterflavored cooking spray. In a large bowl, combine baking mix, Cheddar cheese, onion flakes, and parsley flakes. Add milk, pickle relish, mustard, and mayonnaise. Mix gently just to combine. Drop batter onto prepared baking sheet to form 4 biscuits. Bake for 10 to 12 minutes or until biscuits are golden brown. Lightly spray tops of baked biscuits with butter-flavored cooking spray. Place baking sheet on a wire rack and let set for 5 minutes.

Each serving equals: HE: 2⁄ 3 Bread • 1⁄ 2 Protein • 12 Optional Calories

112 Calories • 4 gm Fat • 5 gm Protein • 14 gm Carbohydrate • 282 mg Sodium • 135 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Meat CARB CHOICES: 1

228


Quick Pear Delights ,

Serves 4 1 (15-ounce) can pear halves, packed in fruit juice, drained 1 tablespoon + 1 teaspoon Hershey’s Sugar Free Chocolate Syrup 1⁄2 cup Cool Whip Lite 1 tablespoon + 1 teaspoon chopped pecans

Evenly divide pear halves between 4 dessert dishes. Drizzle 1 teaspoon chocolate syrup over each. Top each with 2 tablespoons Cool Whip Lite and 1 teaspoon pecans. Serve at once.

HINT: If possible, refrigerate pears for several hours or overnight before preparing dessert.

Each serving equals: HE: 1 Fruit • 1⁄ 3 Fat • 1⁄ 4 Slider • 5 Optional Calories

74 Calories • 2 gm Fat • 0 gm Protein • 14 gm Carbohydrate • 10 mg Sodium • 6 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Fat CARB CHOICES: 1


229

Time to Wrap the Presents One of the most satisfying and festive occasions that can arise during the holiday months is when you and your family sit down together to wrap your gifts. There’s always a certain amount of whispering and elaborate excuses to get you out of the room while they enrobe your gift in shiny paper and pretty ribbon—but that’s part of the fun. The rest of the time, you get to share in the true spirit of the holiday and the generous mood of the season, remembering always that it’s more blessed to give than to receive! Cooking Tip: One of the best ways to infuse rich, intense flavor into your dishes is to use extracts. But what’s in those tiny bottles, you may wonder, and do you need to worry about serving rum extract to the kids? Vanilla extract, for example, is made by soaking vanilla beans in water and an alcohol-based solution, where it ages for several months, during which time the vanilla flavor is extracted from the bean. It’s a good idea to use pure or natural extracts if you can find them—almond, peppermint, coconut, and rum are several I do use in cooking. Sometimes you may need to use an artificially flavored extract because that’s all that’s available, and while it may not be quite as true to flavor as the pure kind, it’s still pretty good. Extracts can be stored indefinitely without losing much flavor. Keep your extract tightly sealed in a cool, dry area, away from heat and direct sunlight. Now, about that rum . . . the amount of alcohol in rum extract is minimal, but if you’re concerned, you can use artificially flavored rum extract or another flavor of your choice.

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Potpourri Salad Easy Creamed Vegetable Medley Grandma’s Beef Pot Pie Holiday Chocolate Rum-Banana Pudding


231

Potpourri Salad ,

Serves 6 (1 cup) 3 cups shredded cabbage 11⁄2 cups chopped fresh cauliflower 3⁄4 cup diced unpeeled zucchini 3⁄4 cup shredded carrots 1⁄4 cup Land O Lakes no-fat sour cream 1⁄4 cup Kraft Fat Free Honey Dijon Dressing 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper

In a large bowl, combine cabbage, cauliflower, zucchini, and carrots. Add sour cream, honey Dijon dressing, parsley flakes, and black pepper. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.



232


Easy Creamed Vegetable Medley U ,

Serves 6 (1⁄ 2 cup) 1⁄2

cup chopped onion 1 (15-ounce) can sliced carrots, rinsed and drained 1 (15-ounce) can cut green beans 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 2 tablespoons Land O Lakes no-fat sour cream 1 tablespoon I Can’t Believe It’s Not Butter! Light Margarine

In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Stir in carrots and green beans. Continue cooking for 5 minutes, stirring often. Add mushroom soup, sour cream, and margarine. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring often.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 4 Fat • 1⁄ 4 Slider • 13 Optional Calories



233

Grandma’s Beef Pot Pie ,

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Serves 6 11⁄2 cups diced lean cooked roast beef 1 (103⁄4-ounce) can Healthy Request Tomato Soup 1⁄4 cup water 1 tablespoon Worcestershire sauce 1 (8-ounce) can peas & carrots, rinsed and drained 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits 1⁄4 cup shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 400 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, combine roast beef, tomato soup, water, and Worcestershire sauce. Stir in peas & carrots. Cook over medium heat for 5 minutes or until mixture is heated through. Spoon hot mixture into prepared baking dish. Separate biscuits and cut each into 4 pieces. Evenly arrange biscuit pieces over roast beef mixture. Lightly spray tops of biscuit pieces with butter-flavored cooking spray. Sprinkle Cheddar cheese evenly over top. Bake for 15 to 18 minutes or until biscuits are golden brown. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

HINTS: 1. If you don’t have leftovers, purchase a chunk of lean cooked roast beef from your local deli. 2. 12 ounces extra-lean ground sirloin beef or turkey breast can be used in place of roast beef. Just brown before using.

Each serving equals: HE: 11⁄ 2 Bread • 11⁄ 2 Protein • 1⁄ 4 Vegetable • 1⁄ 4 Slider • 10 Optional Calories

218 Calories • 6 gm Fat • 13 gm Protein • 28 gm Carbohydrate • 445 mg Sodium • 50 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch • 11⁄ 2 Meat • 1 Vegetable CARB CHOICES: 2

234


Holiday Chocolate Rum-Banana Pudding ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant chocolate fudge pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 1 teaspoon rum extract 3⁄4 cup Cool Whip Free 2 cups (2 medium) diced bananas 1 tablespoon chopped pecans

In a medium bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in rum extract and Cool Whip Free. Fold in diced bananas. Evenly spoon mixture into 6 dessert dishes. Top each with 1⁄ 2 teaspoon chopped pecans. Refrigerate for at least 15 minutes.

Each serving equals: HE: 2⁄ 3 Fruit • 1⁄ 3 Fat-Free Milk • 1⁄ 3 Fat • 1⁄ 2 Slider • 3 Optional Calories

130 Calories • 2 gm Fat • 4 gm Protein • 24 gm Carbohydrate • 267 mg Sodium • 105 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 11⁄ 2


235

Catalina on My Mind The sunny color and flavor of Catalina dressing was clearly inspired by one of the most appealing tourist destinations near Los Angeles, and I wanted to tell you a bit about it. It’s just twenty miles from downtown, but a visit there is like a journey to an enchanted paradise! You can view exotic underwater sea creatures from a glass-bottom boat or hike the beautiful cliffs along the coast. You can tour the historic casino (where there isn’t any gambling) and watch fish fly (yes, it’s true!). And of course there are wonderful hotels and inns to relax in, and terrific food to satisfy your appetite for that. So when I cook with Catalina dressing, I’m really touring Catalina in my mind! Cooking Tip: I often call for shredded cabbage or shredded carrots in my salads and other dishes, but does that mean I’m asking you to get out the food processor and shred your own? Not necessarily! Shredded veggies like these are among the prepared food items that are actually worth the few extra cents. Not only do they save you time—and believe me, that’s worth it right there—but they also encourage you to try and make a four-course menu on a weeknight, without feeling like Cinderella. If you love your shredding blade, by all means, shred up a storm. But for many of us, prepackaged cabbage and carrots are a lifesaver. Cranberry Broccoli Salad Catalina Biscuit Bake Braised Swiss Steak Butterscotch Tassie Tarts 236

Cranberry Broccoli Salad ,


cup Kraft fat-free mayonnaise cup Oscar Mayer or Hormel Real Bacon Bits 1⁄3 cup Splenda Granular 1⁄4 cup unsweetened orange juice 1 cup fresh or frozen cranberries, coarsely chopped 11⁄2 cups chopped broccoli 21⁄2 cups shredded cabbage 1⁄4 cup chopped walnuts 1⁄4 cup finely chopped red onion 1⁄4

In a large bowl, combine mayonnaise, bacon bits, Splenda, and orange juice. Add cranberries, broccoli, cabbage, walnuts, and red onion. Mix gently to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.

Each serving equals: HE: 1 Vegetable • 1⁄ 3 Fat • 1⁄ 4 Fruit • 1⁄ 2 Slider • 9 Optional Calories

96 Calories • 4 gm Fat • 4 gm Protein • 11 gm Carbohydrate • 263 mg Sodium • 32 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1⁄ 2 Fat • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1


237

Catalina Biscuit Bake ,

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Serves 6 1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits 1⁄2 cup Kraft Fat Free Catalina Dressing 1 teaspoon dried onion flakes 1 teaspoon dried parsley flakes 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 425 degrees. Spray a 9-inch pie plate with olive oil–flavored cooking spray. Separate biscuits and cut each into 2 pieces. Dip biscuit pieces in Catalina dressing. Place coated pieces in prepared pie plate. Drizzle any remaining Catalina dressing over biscuits. Evenly sprinkle onion flakes, parsley flakes, and Cheddar cheese over top. Bake for 15 to 20 minutes. Place pie plate on a wire rack and let set for 5 minutes. Cut into 6 wedges.

Each serving equals: HE: 11⁄ 4 Bread • 1⁄ 2 Protein • 1⁄ 4 Slider • 13 Optional Calories

147 Calories • 3 gm Fat • 5 gm Protein • 25 gm Carbohydrate • 633 mg Sodium • 71 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Meat CARB CHOICES: 11⁄ 2

238


Braised Swiss Steak ,

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Serves 6 41⁄2 tablespoons all-purpose flour 2 teaspoons dried parsley flakes ✩ 6 (4-ounce) lean minute or cube steaks 3 cups frozen sliced carrots, thawed 21⁄4 cups thinly sliced onion 1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth 1⁄4 cup water 1⁄8 teaspoon black pepper

In a resealable plastic bag, combine flour and 1 teaspoon parsley flakes. Add steaks, one at a time, and shake well to coat steaks. Place coated steaks in a large skillet sprayed with butter-flavored cooking spray. Brown steaks for 2 to 3 minutes on each side. Sprinkle carrots and onion evenly over steaks. In a small bowl, stir any remaining flour from bag into beef broth. Add water, remaining teaspoon parsley flakes, and black pepper. Pour broth mixture evenly over top. Lower heat, cover, and simmer for 25 minutes or until meat and vegetables are tender. When serving, evenly spoon vegetables over meat.

HINT: Thaw carrots by rinsing in a colander under hot water for 1 minute.

Each serving equals: HE: 3 Protein • 13⁄ 4 Vegetable • 1⁄ 4 Bread • 6 Optional Calories

243 Calories • 7 gm Fat • 30 gm Protein • 15 gm Carbohydrate • 546 mg Sodium • 35 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Vegetable • 1⁄ 2 Starch CARB CHOICES: 1


239

Butterscotch Tassie Tarts ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant butterscotch pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 2 cups (2 medium) diced bananas 3 tablespoons chopped pecans ✩ 1 (6-single-serve) package Keebler graham cracker crusts 6 tablespoons Cool Whip Free

In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in bananas and 2 tablespoons pecans. Evenly spoon mixture into crusts. Evenly top each tart with 1 tablespoon Cool Whip Free. Sprinkle 1⁄ 2 teaspoon chopped pecans over top of each tart. Refrigerate for at least 20 minutes.

Each serving equals: HE: 2⁄ 3 Fruit • 1⁄ 2 Bread • 1⁄ 2 Fat • 1⁄ 3 Fat-Free Milk • 3⁄ 4 Slider •

14 Optional Calories 236 Calories • 8 gm Fat • 4 gm Protein • 37 gm Carbohydrate • 322 mg Sodium • 105 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Starch/Carbohydrate • 1 Fat • 1⁄ 2 Fruit CARB CHOICES: 21⁄ 2

240


Bring on the Beef When I’m planning a meal for a visit by my grandsons, I tend to think MEAT—but not always in its most traditional form: the slab of beef, for example. I enjoy coming up with clever and quick ways to deliver a beefy meal to the table, especially when I can do it fast and thriftily! The stew at the center of this menu makes great use of leftover roast beef, but if it’s been ages since you roasted one of your own, a quick stop at the deli department will get you started on a hearty delight. Cooking Tip: Rare, medium, or well-done—how do you like your roast beef? And does it make a difference when it comes to nutrition, health, or flavor? Well, let’s find out. Rare meat means it’s been cooked to about 130 degrees Fahrenheit, it feels soft, and it’s still red inside; medium has gone to 145 degrees, bounces back when touched, and is pink inside; and well-done is cooked to 160 degrees and is quite firm to the touch and gray inside. Well-done meat is the safest when eating out because you know the temperature has gotten high enough to cook the meat all the way through. It also is usually the lowest in calories because a longer cooking time has allowed more fat to drip out of the meat. Is the difference significant or slight? Most agree it’s not a big difference, so when you choose to eat beef, you should eat it the way you like it. Basic Slaw Green Beans with Pimiento-Cheese Sauce Roast Beef Stew Banana Nog Pudding Treats

241

Basic Slaw ,

Serves 6 (3⁄ 4 cup) 1⁄2

cup Kraft fat-free mayonnaise cup fat-free milk 2 tablespoons Splenda Granular 1 teaspoon lemon juice 11⁄2 teaspoons dried parsley flakes 1⁄8 teaspoon black pepper 41⁄2 cups shredded cabbage 1⁄4

In a large bowl, combine mayonnaise, milk, Splenda, lemon juice, parsley flakes, and black pepper. Add cabbage. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.



242


Green Beans with Pimiento-Cheese Sauce ,

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Serves 6 (3⁄ 4 cup) 41⁄2 cups frozen cut green beans, thawed 1⁄2 cup water 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1 (2-ounce) jar chopped pimiento, undrained 1 teaspoon Grey Poupon Country Style Dijon Mustard 1⁄8 teaspoon black pepper 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese

In a large saucepan, combine green beans and water. Cover and cook over medium heat for 8 to 10 minutes or just until beans are tender. Do not drain. Stir in mushroom soup, undrained pimiento, Dijon mustard, and black pepper. Add Cheddar cheese. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through and cheese is melted, stirring occasionally.



124 Calories • 4 gm Fat • 8 gm Protein • 14 gm Carbohydrate • 360 mg Sodium • 402 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Meat • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1


243

Roast Beef Stew ,

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cup finely chopped onion 2 full cups diced lean cooked roast beef 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1 (141⁄2-ounce) can stewed tomatoes, undrained 1 (15-ounce) can cut green beans, rinsed and drained 1 (15-ounce) can sliced carrots, rinsed and drained 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper In a large skillet sprayed with butter-flavored cooking spray, sauté onion and roast beef for 8 to 10 minutes. Add mushroom soup and undrained tomatoes. Mix well to combine. Stir in green beans, carrots, parsley flakes, and black pepper. Bring mixture to a boil. Lower heat, cover, and simmer for 10 minutes, stirring occasionally.

HINTS: 1. If you don’t have leftovers, purchase a chunk of lean cooked roast beef from your local deli. 2. Good served over mashed potatoes, pasta, or rice.

Each serving equals: HE: 2 Protein • 2 Vegetable • 1⁄ 4 Slider • 8 Optional Calories

215 Calories • 7 gm Fat • 21 gm Protein • 17 gm Carbohydrate • 664 mg Sodium • 117 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Meat • 2 Vegetable • 1⁄ 2 Starch/Carbohydrate CARB CHOICES: 1

244


Banana Nog Pudding Treats ,

Serves 6 3 cups (3 medium) diced bananas 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 11⁄2 cups water 3⁄4 cup Cool Whip Free ✩ 1 teaspoon rum extract 1⁄4 teaspoon ground nutmeg 1 tablespoon flaked coconut

Evenly divide bananas between 6 parfait or dessert dishes. In a medium bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1⁄ 4 cup Cool Whip Free, rum extract, and nutmeg. Spoon about 1⁄ 3 cup pudding mixture over each. Top each with 1 tablespoon Cool Whip Free and 1⁄ 2 teaspoon coconut. Refrigerate for at least 20 minutes.


Each serving equals: HE: 1 Fruit • 1⁄ 3 Fat-Free Milk • 1⁄ 4 Slider • 14 Optional Calories

124 Calories • 0 gm Fat • 3 gm Protein • 28 gm Carbohydrate • 269 mg Sodium • 104 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch/Carbohydrate CARB CHOICES: 11⁄ 2


245

Festive and Fruity I’m more than a little well-known for my irresistible desserts, especially my pies, and yet in this menu I’m serving a final course that features sliced fruit. Of course, it’s not just any fruit—it’s the rosy jewel of the fruit plate, that gorgeous, glamorous, and downright delicious strawberry that sparkles with fabulous flavor even before I’ve garbed her in a truly luscious orange sauce. Don’t be afraid to offer your guests a festive fruit dessert instead of something more traditional. If you spend a few extra moments “plating” your dish, as they like to say on the Food Network, your guests will be dazzled! Cooking Tip: Strawberries are marvelous creatures that should not— repeat, should not—“take a shower” until right before you prepare to serve them. Water makes strawberries soft and even mushy if you’re not careful, so store them in the fridge (or on the counter if you’re serving them the same day you bought or picked them) but don’t get them wet! Now, if you’re not going to use them right away, you may want to freeze your berries. Just wash them, pat them dry with a paper towel, cut off their hulls (stems), and pop them into a freezer bag, removing as much air as possible. Dilled Cabbage-Cucumber Slaw Pasta-Ham Romanoff Sliced Strawberries with Creamy Orange Sauce Cran-Raspberry Spritzer

246

Dilled Cabbage-Cucumber Slaw ,

Serves 4 (3⁄ 4 cup) 1⁄2

cup Kraft fat-free mayonnaise teaspoon dried dill weed 1 teaspoon prepared yellow mustard 4 cups shredded cabbage 1⁄2 cup coarsely chopped unpeeled cucumber 1⁄4

In a large bowl, combine mayonnaise, dill weed, and mustard. Add cabbage and cucumber. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 21⁄ 4 Vegetable • 1⁄ 4 Slider



247

Pasta-Ham Romanoff ,

Serves 4 (3⁄ 4 cup) 2 cups chopped fresh broccoli 1⁄2 cup chopped onion 11⁄2 cups diced Dubuque 97% fat-free ham or any extra-lean ham 2 cups cooked noodles, rinsed and drained 1⁄2 cup Land O Lakes no-fat sour cream 1⁄2 cup Land O Lakes Fat Free Half & Half 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 1⁄4 teaspoon dried minced garlic

In a large skillet sprayed with butter-flavored cooking spray, sauté broccoli, onion, and ham for 6 to 8 minutes or just until broccoli is tender, stirring occasionally. Stir in noodles. In a small bowl, combine sour cream, half & half, Parmesan cheese, and garlic. Add sour cream mixture to noodle mixture. Mix gently to combine. Continue cooking for 5 minutes or until mixture is heated through, stirring often.

HINT: Usually 13⁄ 4 cups uncooked noodles cook to about 2 cups. Each serving equals: HE: 13⁄ 4 Protein • 11⁄ 4 Vegetable • 1 Bread • 1⁄ 2 Slider • 7 Optional Calories

261 Calories • 5 gm Fat • 18 gm Protein • 36 gm Carbohydrate • 657 mg Sodium • 145 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Meat • 11⁄ 2 Starch/Carbohydrate • 1 Vegetable CARB CHOICES: 21⁄ 2

248


Sliced Strawberries with Creamy Orange Sauce ,

Serves 4 3 cups sliced fresh strawberries 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup Diet Slice or Diet 7-UP 1⁄2 cup unsweetened orange juice 1⁄2 cup Cool Whip Free

Evenly spoon 3⁄ 4 cup strawberries into 4 dessert dishes. In a large bowl, combine dry pudding mix, dry milk powder, soda, and orange juice. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spoon about 1⁄ 2 cup sauce over top of each. Refrigerate for at least 15 minutes.

Each serving equals: HE: 1 Fruit • 1⁄ 2 Fat-Free Milk • 1⁄ 2 Slider

120 Calories • 0 gm Fat • 4 gm Protein • 26 gm Carbohydrate • 404 mg Sodium • 156 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Fat-Free Milk CARB CHOICES: 2


249

Cran-Raspberry Spritzer ,

Serves 4 (1 cup) 2 cups cold Ocean Spray reduced-calorie cran-raspberry juice cocktail 2 cups cold Diet Mountain Dew Ice

In a large pitcher, combine cran-raspberry juice cocktail and Diet Mountain Dew. Pour over ice in tall glasses. Serve at once.

Each serving equals: HE: 1⁄ 2 Fruit

28 Calories • 0 gm Fat • 0 gm Protein • 7 gm Carbohydrate • 15 mg Sodium • 4 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1⁄ 2 Fruit CARB CHOICES: 1⁄ 2

250


Shake It Up, Baby Remember when the radio told you to “shake it up, baby,” asked you to “twist and shout”? Those were wonderful days, when everyone danced and sang along with the words! I think this menu deserves a fantastic oldies sound track, played while you are cooking (of course) and also while you are eating these lively dishes that taste like the good old days. Shopping Tip: Fresh or frozen? Frozen or fresh? This menu calls for a little of each, which made me think about this topic. Could you use fresh sliced carrots if you happen to have a couple of bunches on hand? Yes, although the cooking time will probably be a little bit longer, since frozen carrots have been blanched before freezing. (Blanching means dropping the veggies in boiling water for a couple of minutes so that the color and texture won’t be ruined by freezing.) And in the dessert, could you use thawed frozen raspberries if fresh aren’t available (or they cost more than premium gasoline!)? Again, the answer is yes, but the dish will be different in flavor, texture, and appearance. I’ve tested all my dishes with the ingredients I recommend, but there’s usually a bit of “wiggle room.” Ham and Spaghetti Salad Honey-Mustard Carrots Summer Jewels Pudding Treats Creamy Piña Colada Shake

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Ham and Spaghetti Salad ,


cup Kraft Fat Free French Dressing 2 tablespoons sweet pickle relish 2 tablespoons Kraft fat-free mayonnaise 2 cups cold cooked spaghetti, rinsed and drained 11⁄2 cups diced Dubuque 97% fat-free ham or any extra-lean ham 1⁄4 cup sliced ripe olives 1 hard-boiled egg, chopped In a large bowl, combine French dressing, pickle relish, and mayonnaise. Add spaghetti and ham. Mix well to combine. Fold in olives and egg. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

HINTS: 1. Usually 11⁄ 2 cups broken uncooked spaghetti cooks to about 2 cups. 2. If you want the look and feel of egg without the cholesterol, toss out the yolk and dice the white.

Each serving equals: HE: 13⁄ 4 Protein • 1 Bread • 1⁄ 4 Fat • 3⁄ 4 Slider • 3 Optional Calories

261 Calories • 5 gm Fat • 18 gm Protein • 36 gm Carbohydrate • 928 mg Sodium • 22 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Meat • 11⁄ 2 Starch/Carbohydrate • 1⁄ 2 Fat CARB CHOICES: 21⁄ 2

252


Honey-Mustard Carrots ,

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Serves 4 (2⁄ 3 cup) 3 cups frozen sliced carrots, thawed 1⁄4 cup water 1 tablespoon + 1 teaspoon I Can’t Believe It’s Not Butter! Light Margarine 2 tablespoons Grey Poupon Honey Mustard 2 teaspoons dried parsley flakes 1⁄8 teaspoon black pepper

In a medium saucepan, combine carrots and water. Cover and cook for 10 minutes or just until carrots are tender. Uncover and continue cooking for 5 minutes or until almost all liquid is absorbed. Stir in margarine, mustard, parsley flakes, and black pepper. Lower heat and simmer for 5 minutes or until carrots are well coated, stirring often.

HINT: Thaw carrots by rinsing in a colander under hot water for 1 minute.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 2 Fat

79 Calories • 3 gm Fat • 1 gm Protein • 12 gm Carbohydrate • 148 mg Sodium • 35 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 1⁄ 2 Fat CARB CHOICES: 1


253

Summer Jewels Pudding Treats ,

Serves 4 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 3⁄4 cup Dannon plain fat-free yogurt 1 cup water 1 teaspoon almond extract 3⁄4 cup Cool Whip Lite ✩ 11⁄2 cups (3 medium) peeled and chopped fresh peaches 3⁄4 cup fresh raspberries 2 teaspoons chopped almonds

In a large bowl, combine dry pudding mix, dry milk powder, yogurt, and water. Mix well using a wire whisk. Blend in almond extract and 1⁄ 4 cup Cool Whip Lite. Add peaches and raspberries. Mix gently to combine. Spoon mixture evenly into 4 dessert dishes. Top each with 1 tablespoon Cool Whip Lite and 1⁄ 2 teaspoon almonds. Refrigerate for at least 15 minutes.

Each serving equals: HE: 1 Fruit • 3⁄ 4 Fat-Free Milk • 3⁄ 4 Slider • 1 Optional Calorie

158 Calories • 2 gm Fat • 7 gm Protein • 28 gm Carbohydrate • 424 mg Sodium • 235 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 2

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Creamy Piña Colada Shake ,

Serves 4 (1 cup) 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 1 cup fat-free milk 1 teaspoon coconut extract 11⁄2 cups Wells’ Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream

In a blender container, combine undrained pineapple, milk, and coconut extract. Cover and process on BLEND for 30 seconds. Add ice cream. Re-cover and continue to process on BLEND for 20 seconds or until mixture is smooth. Pour into glasses. Serve at once.


124 Calories • 0 gm Fat • 6 gm Protein • 25 gm Carbohydrate • 80 mg Sodium • 199 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fruit CARB CHOICES: 11⁄ 2


255

Join Us for Brunch Brunch, that delightful hybrid of breakfast and lunch, offers the opportunity to invite friends for a more casual meal than dinner, but it doesn’t have to mean that you’re serving a breakfaststyle dish instead of something more elegant and unique. This menu would do admirably for such an occasion, especially on one of those spring Sundays when the air definitely hints of summer on the way! Cooking Tip: When you’re having guests for brunch, you need to decide what dishes you can prepare before they arrive and what ones have to be cooked during the time they’re visiting with you in the kitchen! I say that because it’s rare that I am left alone to cook when friends are visiting. Everyone gravitates to the kitchen to chat and watch and occasionally help, so expect it and plan for it. In this menu, I’d do the tart ahead, serve the punch as guests arrive, have all the green bean ingredients ready for a quick sauté at the end, and focus my attention on the fettuccine. Green Beans Vinaigrette Fettuccine with Ham and Eggs Chocolate-Apricot Tart Creamy Apple Punch

256

Green Beans Vinaigrette ,

Serves 4 (full 1⁄ 2 cup) 1⁄4

cup Kraft Fat Free French Dressing 2 teaspoons I Can’t Believe It’s Not Butter! Light Margarine 1⁄2 teaspoon Worcestershire sauce 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 2 (15-ounce) cans cut green beans, rinsed and drained In a medium saucepan, combine French dressing, margarine, Worcestershire sauce, parsley flakes, and black pepper. Stir in green beans. Cook over medium heat for 5 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 2 Vegetable • 1⁄ 4 Fat • 1⁄ 4 Slider • 5 Optional Calories

64 Calories • 0 gm Fat • 1 gm Protein • 15 gm Carbohydrate • 168 mg Sodium • 20 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Vegetable • 1⁄ 2 Starch CARB CHOICES: 1


257

Fettuccine with Ham and Eggs ,

Serves 4 (1 full cup) 1⁄3

cup Carnation Nonfat Dry Milk Powder cup warm water 1⁄4 cup Kraft Reduced Fat Parmesan Style Grated Topping 2 teaspoons I Can’t Believe It’s Not Butter! Light Margarine 2 cups hot cooked fettuccine, rinsed and drained 1 cup diced Dubuque 97% fat-free ham or any extra-lean ham 2 hard-boiled eggs, chopped 1⁄2

In a large skillet sprayed with butter-flavored cooking spray, combine dry milk powder, warm water, Parmesan cheese, and margarine. Cook over medium heat for 2 to 3 minutes, stirring constantly. Add fettuccine and ham. Mix well to combine. Continue cooking for 3 to 5 minutes or until mixture is heated through, stirring often. Fold in chopped eggs. Serve at once.

HINT: Usually 11⁄ 2 cups broken uncooked fettuccine cooks to about 2 cups.

Each serving equals: HE: 2 Protein • 1 Bread • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Fat

217 Calories • 5 gm Fat • 16 gm Protein • 27 gm Carbohydrate • 489 mg Sodium • 86 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 2 Meat • 11⁄ 2 Starch/Carbohydrate CARB CHOICES: 2

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Chocolate-Apricot Tart ,

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Serves 8 1 (15-ounce) can apricots, packed in fruit juice, drained and 1⁄2 cup liquid reserved 3 tablespoons apricot spreadable fruit 1 (6-ounce) Keebler chocolate pie crust 1 (4-serving) package Jell-O sugar-free instant chocolate fudge pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1⁄2 cup water 3⁄4 cup Cool Whip Free 1 teaspoon vanilla extract 2 tablespoons chopped pecans

In a medium bowl, mash apricots with a potato masher or a fork. Stir in spreadable fruit. Spread mixture into pie crust. In a large bowl, combine dry pudding mix, dry milk powder, reserved apricot liquid, and water. Mix well using a wire whisk. Blend in Cool Whip Free and vanilla extract. Spread pudding mixture evenly over apricot mixture. Evenly sprinkle pecans over top. Refrigerate for at least 20 minutes. Divide into 8 servings.

Each serving equals: HE: 1 Bread • 3⁄ 4 Fruit • 3⁄ 4 Fat • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Fat • 3⁄ 4 Slider •

13 Optional Calories 214 Calories • 6 gm Fat • 4 gm Protein • 36 gm Carbohydrate • 289 mg Sodium • 77 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Fruit • 1 Fat CARB CHOICES: 21⁄ 2


259

Creamy Apple Punch ,

Serves 4 (1 cup) 2 cups cold unsweetened apple juice 1 cup diet ginger ale 1 cup Wells’ Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream 1⁄4 teaspoon apple pie spice

In a blender container, combine apple juice, diet ginger ale, ice cream, and apple pie spice. Cover and process on BLEND for 15 seconds or until mixture is smooth. Pour into 4 glasses. Serve at once.

Each serving equals: HE: 1 Fruit • 1⁄ 2 Slider

100 Calories • 0 gm Fat • 2 gm Protein • 23 gm Carbohydrate • 43 mg Sodium • 70 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Other Carbohydrate CARB CHOICES: 11⁄ 2

260


Going Bananas Remember what it was like when you were a kid and you knew what was coming for dessert, and you were so excited that you barely tasted your food? Well, I’ve done my best with this menu to make sure you taste every one of the dishes that precede one of my yummiest desserts (which features bananas!)—but I’ll also understand if you start feeling like a kid again, breathless with anticipation, wildly eager for the final course! Shopping Tip: When a recipe calls for nuts, is there a part of you that thinks, “Oh, no, nuts are fattening, I’ll make this dish but leave them out”? Don’t let those old, incorrect beliefs persuade you to “censor” my healthy recipes, or you’ll be losing out on solid nutrition! Nuts are very nutritious, providing protein and many essential vitamins, such as A and E, and minerals, such as phosphorus and potassium, as well as needed fiber. Walnuts also contain valuable omega-3 fatty acids—the same ones you find in fish—as well as sterols, a plant compound linked to lowering cholesterol. Some research shows that walnuts may even offer some protection against cancer. So—go ahead, enjoy nuts in reasonable amounts, and remember that their tasty crunch is good for you! Garden Cabbage Slaw Carrot and Walnut Side Dish Skillet Scalloped Ham and Macaroni Chocolate-Banana Coconut Cream Pie

261

Garden Cabbage Slaw ,

Serves 4 (3⁄ 4 cup) 1⁄4

cup dill pickle relish cup Kraft Fat Free Italian Dressing 1⁄4 cup Kraft fat-free mayonnaise 2 cups shredded cabbage 1⁄2 cup shredded carrots 1⁄4 cup chopped green bell pepper 1⁄2 cup chopped celery 1⁄4

In a medium bowl, combine dill pickle relish, Italian dressing, and mayonnaise. Add cabbage, carrots, green pepper, and celery. Mix well to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.



262


Carrot and Walnut Side Dish ,

Serves 4 (1⁄ 2 cup) 2 teaspoons I Can’t Believe It’s Not Butter! Light Margarine 1⁄2 cup chopped onion 1⁄4 cup chopped walnuts 1 (15-ounce) can sliced carrots, rinsed and drained 1 teaspoon dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, melt margarine. Stir in onion and walnuts. Sauté for 5 minutes. Add carrots and parsley flakes. Mix well to combine. Lower heat and simmer for 8 to 10 minutes or until mixture is heated through, stirring occasionally.

Each serving equals: HE: 11⁄ 4 Vegetable • 3⁄ 4 Fat • 1⁄ 4 Protein

93 Calories • 5 gm Fat • 2 gm Protein • 10 gm Carbohydrate • 65 mg Sodium • 51 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 1 Vegetable • 1 Fat CARB CHOICES: 1⁄ 2


263

Skillet Scalloped Ham and Macaroni ,

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Serves 4 (1 cup) 2 cups diced Dubuque 97% fat-free ham or any extra-lean ham 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 3⁄4 cup shredded Kraft reduced-fat Cheddar cheese 1⁄3 cup fat-free milk 1 teaspoon dried parsley flakes 2 cups hot cooked elbow macaroni, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, sauté ham for 5 minutes. Stir in mushroom soup, Cheddar cheese, milk, and parsley flakes. Add macaroni. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.

HINT: Usually 11⁄ 2 cups uncooked elbow macaroni cooks to about 2 cups.

Each serving equals: HE: 3 Protein • 1 Bread • 1⁄ 2 Slider • 9 Optional Calories

259 Calories • 7 gm Fat • 24 gm Protein • 25 gm Carbohydrate • 872 mg Sodium • 231 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Starch CARB CHOICES: 11⁄ 2

264


Chocolate-Banana Coconut Cream Pie ,

Serves 8 1 cup (1 medium) diced banana 1 (6-ounce) Keebler chocolate pie crust 2 (4-serving) packages Jell-O sugar-free instant chocolate pudding mix ✩ 1 1 ⁄3 cups Carnation Nonfat Dry Milk Powder ✩ 21⁄2 cups water ✩ 2⁄3 cup Cool Whip Free 1 teaspoon coconut extract 2 tablespoons flaked coconut 1 tablespoon slivered almonds

Evenly arrange diced banana in pie crust. In a large bowl, combine 1 package dry pudding mix, 2⁄ 3 cup dry milk powder, and 11⁄ 2 cups water. Mix well using a wire whisk. Pour pudding mixture evenly over banana. Refrigerate while preparing topping mixture. In same bowl, combine remaining package dry pudding mix, remaining 2⁄ 3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract. Spread topping mixture evenly over set chocolate layer. Evenly sprinkle coconut and almonds over top. Refrigerate for at least 20 minutes. Cut into 8 servings.


Each serving equals: HE: 1⁄ 2 Fat-Free Milk • 1⁄ 2 Bread • 1⁄ 4 Fruit • 1 Slider • 18 Optional Calories

218 Calories • 6 gm Fat • 6 gm Protein • 35 gm Carbohydrate • 499 mg Sodium • 155 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch • 1 Fat • 1⁄ 2 Fat-Free Milk CARB CHOICES: 2


265

Creative Combinations One of the great pleasures of inventing hundreds of recipes for each and every book I write is letting my imagination run free, coming up with interesting new ways to combine common ingredients, and “giving birth” to something new and (hopefully) irresistible! This menu is a splendid example of dynamic duos that might not initially seem to go together—like spinach and mandarin oranges, for instance—but I’ll let a taste convince you that some pairs are simply perfect! Serving Tip: Each of the menus in this book offer four dishes to serve at the same meal—usually a salad, an entrée, and a dessert, with the fourth recipe a side dish or beverage. Depending on the menu you choose, you may want to set your table differently. If your main dish has a sauce and may spread all over the dinner plate, consider serving your salad and/or side dish on a separate plate. If the menu includes a special drink, as this one does, don’t use your everyday glasses. Instead, opt for a wineglass or goblet, or perhaps use a vintage beverage glass from your Depression-era glass collection. Set the tone when you set your table—and you’ll be very pleased at the results! Marvelous Mandarin Spinach Salad Ham and Green Beans with Corn Dumplings Banana-Peach Ambrosia Pudding Latin Spritzer

266

Marvelous Mandarin Spinach Salad ,

Serves 6 (1 cup) 4 cups torn fresh spinach leaves, stems removed and discarded 1 (11-ounce) can mandarin oranges, rinsed and drained 1⁄4 cup chopped pecans 1 cup unseasoned dry bread cubes 1⁄4 cup Kraft Fat Free French Dressing 1 teaspoon Italian seasoning

In a large bowl, combine spinach leaves, mandarin oranges, pecans, and bread cubes. Add French dressing and Italian seasoning. Toss gently to coat.

Each serving equals: HE: 2⁄ 3 Fat • 2⁄ 3 Vegetable • 1⁄ 3 Bread • 1⁄ 3 Fruit • 16 Optional Calories

95 Calories • 3 gm Fat • 3 gm Protein • 14 gm Carbohydrate • 191 mg Sodium • 27 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Fat • 1⁄ 2 Vegetable CARB CHOICES: 1


267

Ham and Green Beans with Corn Dumplings ,

U

Serves 6 1⁄2

cup finely chopped onion 11⁄2 cups diced Dubuque 97% fat-free ham or any extra-lean ham 2 (15-ounce) cans cut green beans, rinsed and drained 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 1⁄4 cup Land O Lakes Fat Free Half & Half 1 teaspoon dried parsley flakes 3⁄4 cup Bisquick Heart Smart Baking Mix 1 cup frozen whole-kernel corn, thawed In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes. Add ham, green beans, and mushroom soup. Mix well to combine. Continue cooking for 5 minutes, stirring occasionally. Meanwhile, in a medium bowl, combine half & half and parsley flakes. Stir in baking mix and corn. Drop by tablespoonful over green bean mixture to form 6 dumplings. Lower heat, cover, and simmer for 20 to 22 minutes or until dumplings are cooked through but still tender. Evenly divide into 6 servings.


Each serving equals: HE: 11⁄ 2 Vegetable • 1 Bread • 1 Protein • 1⁄ 4 Slider • 15 Optional Calories

191 Calories • 3 gm Fat • 11 gm Protein • 30 gm Carbohydrate • 649 mg Sodium • 102 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Vegetable • 11⁄ 2 Starch/Carbohydrate • 1 Meat CARB CHOICES: 2

268


Banana-Peach Ambrosia Pudding ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 3⁄4 cup Dannon plain fat-free yogurt 1⁄2 cup Cool Whip Free 1 teaspoon coconut extract 1 (8-ounce) can sliced peaches, packed in fruit juice, coarsely chopped and undrained 1 cup (1 medium) diced banana 2 tablespoons flaked coconut

In a large bowl, combine dry pudding mix and dry milk powder. Add water and yogurt. Mix well using a wire whisk. Stir in Cool Whip Free and coconut extract. Fold in undrained peaches and banana. Evenly spoon mixture into 6 dessert dishes. Sprinkle 1 teaspoon coconut over top of each. Refrigerate for at least 15 minutes.



121 Calories • 1 gm Fat • 5 gm Protein • 23 gm Carbohydrate • 294 mg Sodium • 165 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1⁄ 2 Fat-Free Milk CARB CHOICES: 11⁄ 2


269

Latin Spritzer ,

Serves 6 (1 cup) 1 cup cold unsweetened grape juice 1⁄2 cup cold unsweetened orange juice 41⁄2 cups cold diet ginger ale Ice

In a large pitcher, combine grape juice, orange juice, and diet ginger ale. Pour over ice in tall glasses. Serve at once.

Each serving equals: HE: 1⁄ 2 Fruit

32 Calories • 0 gm Fat • 0 gm Protein • 8 gm Carbohydrate • 24 mg Sodium • 5 mg Calcium • 0 gm Fiber DIABETIC EXCHANGES: 1⁄ 2 Fruit CARB CHOICES: 1⁄ 2

270


The Pleasure of Textures We taste with our eyes as well as our taste buds, and we also care a lot about how food interacts with our mouths. A creamy sauce goes down smoothly, and we sigh with satisfaction. A salad (like this one) makes us crunch and munch away. A tangy entrée invites us to savor a variety of flavors and consistencies as we dine, creating a food memory that may stay with us for a long time! Whenever you’re styling your own menu, keep in mind that a mélange of tastes and textures makes for the most compelling meal. Serving Tip: When I offer my guests a special drink, I enjoy sharing with them the story behind the beverage name, if it has one. I did a little research into the Pink Lady and found a fascinating tale of a glamorous woman known as Lady Mendl (real name: Elsie de Wolfe), who gave fabulous parties in the 1930s with such guests as Cole Porter, Scott and Zelda Fitzgerald, and the Duke and Duchess of Windsor. If the story is true (and I hope it is), the original Pink Lady was created in Cannes, France, in the summer of 1933. Enjoy! Crunchy Corn and Pea Salad Last-Minute Frankfurter Skillet Banana-Split Pudding Treats Summer Pink Lady

271

Crunchy Corn and Pea Salad ,

Serves 4 (full 1⁄ 2 cup) 1⁄4

cup Kraft Fat Free Ranch Dressing 2 tablespoons Kraft fat-free mayonnaise 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper 1 (8-ounce) can whole-kernel corn, rinsed and drained 1 cup frozen peas, thawed 1⁄2 cup diced celery 1⁄4 cup finely chopped onion 2 tablespoons Oscar Mayer or Hormel Real Bacon Bits 1⁄4 cup coarsely chopped cashews In a large bowl, combine ranch dressing, mayonnaise, parsley flakes, and black pepper. Add corn, peas, celery, and onion. Mix well to combine. Stir in bacon bits and cashews. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.


Each serving equals: HE: 1 Bread • 1 Fat • 1⁄ 3 Vegetable • 1⁄ 2 Slider • 1 Optional Calorie

161 Calories • 5 gm Fat • 6 gm Protein • 23 gm Carbohydrate • 402 mg Sodium • 30 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Fat CARB CHOICES: 11⁄ 2

272


Last-Minute Frankfurter Skillet U ,


cup chopped onion 3 cups shredded cabbage 8 ounces Oscar Mayer or Healthy Choice reduced-fat frankfurters, diced 1 (103⁄4-ounce) can Healthy Request Tomato Soup 1 cup water 11⁄2 cup uncooked noodles

In a large skillet sprayed with butter-flavored cooking spray, sauté onion and cabbage for 5 minutes. Stir in frankfurter pieces. Continue to sauté for 5 minutes. Add tomato soup, water, and uncooked noodles. Mix well to combine. Lower heat, cover, and simmer for 14 to 16 minutes or until noodles and cabbage are tender, stirring occasionally.

Each serving equals: HE: 11⁄ 3 Protein • 1 Bread • 1 Vegetable • 1⁄ 2 Slider • 5 Optional Calories

233 Calories • 5 gm Fat • 11 gm Protein • 36 gm Carbohydrate • 746 mg Sodium • 44 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Meat • 11⁄ 2 Starch/Carbohydrate • 1 Vegetable CARB CHOICES: 21⁄ 2


273

Banana-Split Pudding Treats ,

Serves 4 1 (4-serving) package Jell-O sugar-free instant banana cream pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 1⁄2 cup water 1⁄2 cup Cool Whip Lite ✩ 1 cup (1 medium) diced banana 1 cup sliced fresh strawberries 2 teaspoons mini chocolate chips

In a large bowl, combine dry pudding mix, dry milk powder, undrained pineapple, and water. Mix well using a wire whisk. Blend in 1⁄ 4 cup Cool Whip Lite. Add banana and strawberries. Mix gently to combine. Evenly spoon mixture into 4 dessert dishes. Top each with 1 tablespoon Cool Whip Lite and 1⁄ 2 teaspoon chocolate chips. Refrigerate for at least 15 minutes.



182 Calories • 2 gm Fat • 5 gm Protein • 36 gm Carbohydrate • 403 mg Sodium • 155 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Starch/Carbohydrate • 1⁄ 2 Fat-Free Milk CARB CHOICES: 21⁄ 2

274


Summer Pink Lady ,

Serves 4 (1 full cup) 1 cup Ocean Spray reduced-calorie cranberry juice cocktail 1 cup diet ginger ale 1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained 1 cup chopped fresh strawberries Ice

In a blender container, combine cranberry juice cocktail, diet ginger ale, and undrained pineapple. Cover and process on BLEND for 30 seconds. Add strawberries. Re-cover and continue to process on BLEND for 30 seconds or until mixture is smooth. Evenly pour into tall glasses filled with ice. Serve at once.




275

Let’s Party with Pork! There was a time when pork had a reputation as a poor choice for diners who were committed to living and eating as healthily as possible. But in recent years, Americans have happily jumped on the “other white meat” bandwagon, using lean pork tenderloins in recipes that might have called for chicken or lean beef. This is a particularly pleasurable way to serve pork, a delectable choice for a dinner party, along with my truly irresistible mashed potatoes, rich with bacon and cheese. Light the candles, get the ice out, and let’s have a great time tonight! Serving Tip: Have you watched so many shows on the Food Network that you think you could take on a new career as a food stylist? Many people, after watching endless episodes of Emeril and Paula and Mario and Bobby, feel they can produce a restaurantquality entrée—or at least one that looks that good! Plating—how the food is arranged on the plate—is a fine art and harder than it looks, but it’s also fun to see how you might present a particular meal to your family or guests. In this menu, you can decide whether you should layer the pork on top of the potatoes in the center of your plate; ask yourself if the flavors should be kept separate or blended together; and even think about the color of your table setting! You don’t have to do any of this—but if it sounds like fun, go for it! Cancun Vegetable Salad Bacon-Cheese Swirled Potatoes Pork and Peas in Cream Sauce Pineapple–Coconut Cream Tarts 276

Cancun Vegetable Salad ,

Serves 4 (3⁄ 4 cup) 1⁄4

cup Kraft Fat Free Catalina Dressing 2 tablespoons Kraft fat-free mayonnaise 1⁄2 teaspoon chili seasoning 2 cups chopped fresh cauliflower 1 cup shredded carrots 1⁄4 cup sliced ripe olives In a large bowl, combine Catalina dressing, mayonnaise, and chili seasoning. Add cauliflower, carrots, and olives. Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving.

Each serving equals: HE: 11⁄ 2 Vegetable • 1⁄ 4 Fat • 1⁄ 4 Slider • 10 Optional Calories



277

Bacon-Cheese Swirled Potatoes ,

Serves 4 (2⁄ 3 cup) 12⁄3 cups water 11⁄3 cups instant potato flakes 1⁄3 cup Carnation Nonfat Dry Milk Powder 1⁄4 cup Kraft Fat Free Ranch Dressing 1⁄3 cup shredded Kraft reduced-fat Cheddar cheese 2 tablespoons Oscar Mayer or Hormel Real Bacon Bits

In a medium saucepan, bring water to a boil. Remove from heat. Stir in potato flakes and dry milk powder. Mix well using a fork. Add ranch dressing, Cheddar cheese, and bacon bits. Mix gently just to combine. Serve at once.

Each serving equals: HE: 1 Bread • 1⁄ 2 Protein • 1⁄ 4 Fat-Free Milk • 1⁄ 4 Slider • 17 Optional Calories

122 Calories • 2 gm Fat • 7 gm Protein • 19 gm Carbohydrate • 341 mg Sodium • 143 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 1 Starch/Carbohydrate • 1⁄ 2 Meat CARB CHOICES: 1

278


Pork and Peas in Cream Sauce ,

Serves 4 (full 3⁄ 4 cup) 16 ounces lean pork tenderloin, cut into bite-size pieces 1⁄2 cup chopped onion 1 (103⁄4-ounce) can Healthy Request Cream of Mushroom Soup 2 tablespoons Land O Lakes Fat Free Half & Half 1⁄8 teaspoon black pepper 11⁄2 cups frozen peas, thawed

In a large skillet sprayed with butter-flavored cooking spray, sauté pork pieces and onion for 8 to 10 minutes. Add mushroom soup, half & half, and black pepper. Mix well to combine. Stir in peas. Lower heat and simmer for 10 minutes, stirring occasionally.



230 Calories • 6 gm Fat • 28 gm Protein • 16 gm Carbohydrate • 349 mg Sodium • 93 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 3 Meat • 11⁄ 2 Starch/Carbohydrate CARB CHOICES: 1


279

Pineapple–Coconut Cream Tarts ,

Serves 6 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 (8-ounce) can crushed pineapple, packed in fruit juice, drained and 1⁄4 cup liquid reserved 1 cup water 3⁄4 cup Cool Whip Lite ✩ 1 teaspoon coconut extract 1 (6-single-serve) package Keebler graham cracker crusts 2 tablespoons flaked coconut

In a medium bowl, combine dry pudding mix and dry milk powder. Add reserved pineapple liquid and water. Mix well using a wire whisk. Blend in 1⁄ 4 cup Cool Whip Lite, crushed pineapple, and coconut extract. Evenly spoon pudding mixture into tart crusts. Top each with 1 tablespoon Cool Whip Lite and 1 teaspoon coconut. Refrigerate for at least 20 minutes.

Each serving equals: HE: 1⁄ 2 Bread • 1⁄ 3 Fat-Free Milk • 1⁄ 3 Fruit • 1 Slider • 11 Optional Calories

195 Calories • 7 gm Fat • 4 gm Protein • 29 gm Carbohydrate • 415 mg Sodium • 106 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 11⁄ 2 Starch/Carbohydrate • 1 Fat CARB CHOICES: 2

280


Making Healthy Exchanges Work for You

Y

ou’re ready now to begin a wonderful journey to better health. In the preceding pages, you’ve discovered the remarkable variety of good food available to you when you begin eating the Healthy Exchanges way. You’ve stocked your pantry and learned many of my food preparation “secrets” that will point you on the way to delicious success. But before I let you go, I’d like to share a few tips that I’ve learned while traveling toward healthier eating habits. It took me a long time to learn how to eat smarter. In fact, I’m still working on it, but I am getting better. For years, I could inhale a five-course meal in five minutes flat—and still make room for a second helping of dessert! Now I follow certain signposts on the road that help me stay on the right path. I hope these ideas will help point you in the right direction as well. 1. Eat slowly so that your brain has time to catch up with your tummy. Cut and chew each bite slowly. Try putting your fork down between bites. Stop eating as soon as you feel full. Crumple your napkin and throw it on top of your plate so you don’t continue to eat when you are no longer hungry.

281

2. Smaller plates may help you feel more satisfied by your food portions and limit the amount you can put on the plate. 3. Watch portion size. If you are truly hungry, you can always add more food to your plate once you’ve finished your initial serving. But remember to count the additional food accordingly. 4. Always eat at your dining room or kitchen table. You deserve better than nibbling from an open refrigerator or over the sink. Make an attractive place setting, even if you’re eating alone. Feed your eyes as well as your stomach. By always eating at a table, you will become much more aware of your true food intake. For some reason, many of us conveniently “forget” the food we swallow while standing over the stove or munching in the car or on the run. 5. Avoid doing anything else while you are eating. If you read the paper or watch television while you eat, it’s easy to consume too much food without realizing it, because you are concentrating on something else besides what you’re eating. Then, when you look down at your plate and see that it’s empty, you wonder where all the food went and why you still feel hungry. Day by day, as you travel the path to good health, it will become easier to make the right choices, to eat smarter. But don’t ever fool yourself into thinking that you’ll be able to put your eating habits on cruise control and forget about them. Making a commitment to eat good healthy food and sticking to it takes some effort. But with all the good-tasting recipes in this Healthy Exchanges cookbook, just think how well you’re going to eat—and enjoy it— from now on! Healthy Lean Bon Appétit!

282


Index

Almond Cream Strawberry Tarts, 182 almonds. See nuts Apple Ale, 142 apples Apple Crisp, Awesome, 203 Apple Nugget Cobbler, 218 Orange Waldorf Salad, 134 Red Apple–Spinach Salad, 139 Spinach Salad Supreme, 149 varieties of, shopping tips, 199 apricots Chocolate-Apricot Tart, 259 Bacon-Cheese Swirled Potatoes, 278 bananas Banana Nog Pudding Treats, 245 Banana-Peach Ambrosia Pudding, 269 Banana-Split Pudding Treats, 274 browning of, preventing, 56 Butterscotch Tassie Tarts, 240 Caribbean Banana Coconut Cream Pie, 167 Chocolate-Banana Coconut Cream Pie, 265 Holiday Chocolate Rum-Banana Pudding, 235 Strawberry-Banana-Treat Pie, 162 beef Beef Pot Pie, Grandma’s, 234 Bring on the Beef, 241–45 Burger Noodle Toss, 156 Burgers, Creamy Barbecued, 223 Burgers, Creamy Skillet, 151 Cheeseburgers, Mexican Loose-Meat, 185 Chili, Quick, 126 Chili Con Carne Skillet, Quick, 135 Country Market Soup, 226 Goulash, Easy Skillet, 161 Goulash, Fiesta, 217 Goulash, Super Skillet, 207 Hamburger and Rice Supper, 171 Hamburger Pasta Hot Dish, 131

leftover, substitution for, 226 Meat Patties in Creamy Island Sauce, 166 Pot Pie, Stroganoff, 181 Salisbury Steak, Skillet, 35 Salsa Mac, 191 Sauerbraten Patties, Easy, 141 Skillet Dinner, Quick, 176 Stew, Roast Beef, 244 Stroganoff, Simple, 212 Swiss Steak, Braised, 239 Tomato-Plus Skillet, 197 Zucchini Skillet, Mexican, 202 beverages Apple Ale, 142 Apple Punch, Creamy, 260 Cappuccino, South-of-the-Border, 137 Frappe, Orange Dew, 219 names of, sharing, 271 Orange Dew Fizz, 86 Piña Colada Shake, Creamy, 255 Romanoff Mimosas, 106 Sangria, Gringo, 187 Spritzer, Cran-Raspberry, 250 Spritzer, Latin, 270 Spritzer, Sangria, 61 Summer Pink Lady, 275 biscuits Biscuit Bake, Catalina, 238 Biscuit Bake, French, 89 Cheese Snack Biscuits, 228 Pimiento-Cheese Biscuits, 74 Braised Swiss Steak, 239 broccoli Broccoli Chicken Skillet, Easy, 104 Broccoli Salad, Sunny, 78 Chicken Broccoli Fettuccine, 84 Cranberry Broccoli Salad, 237 cream of broccoli soup, substitution for, 84 frozen, thawing, 84 Pasta-Ham Romanoff, 248 Treasure Chest Broccoli Salad, 164

283

Burger Noodle Toss, 156 Burgers, Creamy Barbecued, 223 Burgers, Creamy Skillet, 151 Burgers, Sea, 50 Butter Pecan Ice Cream Pie, 31 Butterscotch and “Cookie” Dessert, 105 Butterscotch Tassie Tarts, 240 cabbage Basic Slaw, 242 Cabbage Surprise, 44 Comfort Coleslaw, 154 Confetti Slaw, 108 Cranberry Broccoli Salad, 237 Dilled Cabbage Cucumber Slaw, 247 Fireside Slaw, 33 Frankfurter Skillet, Last-Minute, 273 Garden Cabbage Slaw, 262 Happy Harvest Cabbage Slaw, 130 Potpourri Salad, 232 Rainbow Slaw, 83 Vegetable Slaw, Creamy, 103 cakes Mandarin-Orange Quick Cake, 96 Peach Shortcake, Heavenly Warm, 213–14 Shortcakes with Maple Cream Topping, 51 Turtle Pecan Cheesecake, 186 campanelle, 92 Cappuccino, South-of-the-Border, 137 Caribbean Banana Coconut Cream Pie, 167 carrots Cancun Vegetable Salad, 277 Carrot and Walnut Side Dish, 263 Carrot Salad, Fall Harvest, 48 Carrot Salad, Festive, 221 Carrot Salad, Granny’s, 73 Carrot Salad, Mom’s Festive, 118 Carrot Salad, Sunnydale, 124 Carrot Salad, Sweet, 200 Carrot Salad, Tasty, 184 Carrots and Green Beans, Italian, 79 Carrots and Onion, Simmered, 206 Carrots with Sour Cream and Bacon, 160 frozen, thawing, 239 Green Bean and Carrot Medley, 150 Green Bean and Carrot Tossed Salad, 93 Green Beans and Carrots, Creamy, 64 Honey-Mustard Carrots, 253 Peas and Carrots, Cheesy, 39

284

Index

Potpourri Salad, 232 Vegetable Medley, Easy Creamed, 233 casseroles French Biscuit Bake, 89 French Onion Casserole, 34 Hamburger Pasta Hot Dish, 131 Hash, Heartland, 70 Mexican Biscuit Ring, 30 Pot Pie, Grandma’s Beef, 234 Pot Pie, Stroganoff, 181 Tuna Potato Casserole, 55 cauliflower Broccoli Salad, Treasure Chest, 164 Cancun Vegetable Salad, 277 Cauliflower Salad, Winter Wonderful, 205 Potpourri Salad, 232 shopping tips for, 163 celery Celery and Peas, Creamed, 54 Orange Waldorf Salad, 134 Peas with Celery and Mushrooms, 94 Peas with Celery and Onion, 175 cheese Bacon-Cheese Muffins, Savory, 196 Bacon-Cheese Swirled Potatoes, 278 Catalina Biscuit Bake, 238 Cheese Snack Biscuits, 228 Chicken Parmesan Skillet, 65 French Biscuit Bake, 89 Green Beans in Mustard-Cheese Sauce, 119 Green Beans with Pimiento-Cheese Sauce, 243 Lettuce-Cheese Tortilla Wrap, 125 Mozzarella Vegetable Salad, 53 Peas and Carrots, Cheesy, 39 Pimiento-Cheese Biscuits, 74 Potatoes au Gratin, Easy, 140 Salsa Mac and Cheese, 201 Scalloped Ham and Macaroni, Skillet, 264 cherries Cherry-Almond Cobbler, 71 Cherry-Pineapple Crisp, 208 Chocolate-Cherry Cobbler, 81 chicken Broccoli Chicken Skillet, Easy, 104 Chicken á la King, 80 Chicken and Peas Normandy Skillet, 90 Chicken Breast Skillet, SmotheredOnion, 110 Chicken Broccoli Fettuccine, 84 Chicken Cacciatore Skillet, 95

Chicken Parmesan Skillet, 65 Fajitas, Creamy Chicken, 59 Fettuccine-Style Chicken, 70 Hash, Heartland, 70 leftover, substitution for, 65 Tomato Chicken Italiano, 100 Chili, Quick, 126 Chili Con Carne Skillet, Quick, 135 chocolate, 173–77 Chocolate-Apricot Tart, 259 Chocolate-Banana Coconut Cream Pie, 265 Chocolate Buried Treasure Treats, 91 Chocolate-Cherry Cobbler, 81 Chocolate-Pear Pudding Treats, 66 Chocolate Sunrise Pudding Treats, 177 Hearts Abloom Pie, 111 Holiday Chocolate Rum-Banana Pudding, 235 Lemon-Chocolate Desserts, 127 Peanut Butter Mocha Dessert, 132 clean-up, 18 cobblers Apple Nugget Cobbler, 218 Cherry-Almond Cobbler, 71 Chocolate-Cherry Cobbler, 81 Cranberry-Coconut Cobbler, 116 Raspberry Almond Cobbler, 224 coconut Caribbean Banana Coconut Cream Pie, 167 Chocolate-Banana Coconut Cream Pie, 265 Cranberry-Coconut Cobbler, 116 Creamy Piña Colada Shake, 255 Pineapple-Coconut Cream Tarts, 280 coleslaw mix, packaged, substitution for, 33 see also cabbage conchiglie, 92 Cookies-and-Cream Dessert, 152 Cooking Healthy with a Man in Mind (Lund), 8 cooking tips bananas, preventing from turning brown, 56 beef, 241 brunch, preparations for, 256 eggs, hard-boiled, 158 extracts, 230 graham crackers, crushing, 60 herbs and spices, dried, 173 JoAnna’s Ten Commandments of successful cooking, 17–19

muffins, 196 noodles, measuring, 115, 120 nuts, chopping, 47 pasta, measuring, 65, 70, 84 pumpkin pulp, 117 raisins, dark vs. light, 133 raisins, plumping up, 48 rice, measuring, 104 for speedy preparation, 82 strawberries, 246 substitutions, using, 128 vegetables, chopping, 52 vegetables, shredding, 236 Cool Whip, 148 corn Crunchy Corn and Pea Salad, 272 frozen, thawing, 30 Ham and Green Beans with Corn Dumplings, 268 New Orleans Corn, 170 Country-Fresh Green Beans, 155 Country Market Soup, 226 cranberries Cranberry Broccoli Salad, 237 Cranberry-Coconut Cobbler, 116 Cran-Raspberry Spritzer, 250 Summer Pink Lady, 275 Creamed Celery and Peas, 54 Creamed Onions and Green Beans, 190 Creamy Apple Punch, 260 Creamy Barbecued Burgers, 223 Creamy Chicken Fajitas, 59 Creamy “Cookie” Fruit Dessert, 198 Creamy Green Beans and Carrots, 64 Creamy Piña Colada Shake, 255 Creamy Skillet Burgers, 151 Creamy Vegetable Slaw, 103 Crunchy Corn and Pea Salad, 272 cucumbers Cucumber-Dill Pasta Salad, 227 Cucumber Salad, Fresh, 195 Cucumbers in Sour Cream, Sliced, 210 Cucumber Toss, Grande, 216 Dilled Cabbage Cucumber Slaw, 247 Dilled Sliced Cukes, 169 Easy Cukes, 28 desserts Apple Crisp, Awesome, 203 Butterscotch and “Cookie” Dessert, 105 Cherry-Pineapple Crisp, 208 Chocolate Buried Treasure Treats, 91 Cookies-and-Cream Dessert, 152

Index

285

desserts (continued) Fruit Dessert, Creamy “Cookie,” 198 graham crackers, crushing, 60 Lemon Bliss, Layered, 76 Lemon-Chocolate Desserts, 127 Nachos, Sunny Dessert, 85 Peanut Butter Balls, 157 Peanut Butter Mocha Dessert, 132 Pear Delights, Quick, 229 Pistachio Dessert, Majestic, 60 Pumpkin Whip Dessert, 121 Roman Pudding Treats, 101 Sherbet, Sunshine, 41 Strawberries with Creamy Orange Sauce, Sliced, 249 White Chocolate Mousse, Summertime, 46 see also cakes; cobblers; pies; puddings; tarts Diabetic Exchanges, 23 Dilled Cabbage Cucumber Slaw, 247 Dilled Sliced Cukes, 169 Dilled Turkey-Noodle Skillet, 120 doubling recipes, 18–19 dried herbs and spices, 173 Easy Broccoli Chicken Skillet, 104 Easy Creamed Vegetable Medley, 233 Easy Potatoes au Gratin, 140 Easy Sauerbraten Patties, 141 Easy Skillet Goulash, 161 eggs cholesterol in, omitting, 252 Fettuccine with Ham and Eggs, 258 hard-boiled, cooking tips, 158 Oriental Spinach Salad, 159 whole, limiting consumption of, 24 equipment, cooking, 17 evaporated milk, shopping tips for, 188 extracts, 230 Fajitas, Creamy Chicken, 59 farfalle, 92 Fast Fish Creole, 40 fast food restaurants, 2–3 fat-free products, shopping tips for, 183 Fettuccine-Style Chicken, 70 Fettuccine with Ham and Eggs, 258 fish Fish Creole, Fast, 40 freshness of, shopping for, 37 Sea Burgers, 50 Tuna Potato Casserole, 55 Tuna Summer Salad, 45

286

Index

Food Network, 82, 246, 276 Food Processor II software, 23 Frankfurter Skillet, Last-Minute, 273 Frappe, Orange Dew, 219 freezing, 24, 193–94 French Biscuit Bake, 89 French Onion Casserole, 34 French Vegetable Salad, 67 Fresh Cucumber Salad, 195 Fresh Direct (online delivery service), 4, 168 Fruit Fresh, 56 fruits browning of, preventing, 56, 82 Fruit Dessert, Creamy “Cookie,” 198 Nachos, Sunny Dessert, 85 portion size, chopping chart for, 13–15 spreadable, 112 see also individual fruits fusilli, 92 Garden Cabbage Slaw, 262 garden recipes, 52–56, 117–21 Garden Rotini Side Salad, 222 Garden Salad, Italian, 98 Goulash, Easy Skillet, 161 Goulash, Fiesta, 217 Goulash, Super Skillet, 207 graham crackers, crushing, 60 green beans California Beans, 69 canned, substitution for, 129 Carrots and Green Beans, Italian, 79 Country-Fresh Green Beans, 155 frozen, thawing, 99 Goulash, Easy Skillet, 161 Green Bean and Carrot Medley, 150 Green Bean and Carrot Tossed Salad, 93 Green Bean Pilaf, 99 Green Beans and Carrots, Creamy, 64 Green Beans in Mustard-Cheese Sauce, 119 Green Beans in Tomato-Mushroom Sauce, 180 Green Beans Vinaigrette, 257 Green Beans with Pimiento-Cheese Sauce, 243 Ham and Green Beans with Corn Dumplings, 268 Mustard–Green Bean Salad, 129 Onions and Green Beans, Creamed, 190 Special Simmered Green Beans, 114 Vegetable Medley, Easy Creamed, 233

halving recipes, 18–19 Ham and Green Beans with Corn Dumplings, 268 Ham and Spaghetti Salad, 252 Hamburger and Rice Supper, 171 Hamburger Pasta Hot Dish, 131 Hash, Heartland, 70 Hawaiian Chocolate Pudding Parfait, 56 Healthy Exchanges eating plan, 8 following, tips on, 281–82 nutritional analysis, 23–24 The Healthy Exchanges Way, 9 herbs and spices, dried, 173 Holiday Chocolate Rum-Banana Pudding, 235 Homestyle Potatoes and Peas, 49 Honey-Mustard Carrots, 253 Honey-Mustard Potato Salad, 43 ice cubes, flavored, 102 ingredients division of, 18–19, 24 doubling, 18–19 list, checking, 17 nutritional values of, 24 preparations and, advanced, 17 tripling, 19 instructions, following, 18 Italian Carrots and Green Beans, 79 Italian Garden Salad, 98 Latin Spritzer, 270 leftovers, 4 chicken, substitution for, 65 frozen, 194 turkey, substitution for, 120 lemon Lemon Bliss, Layered, 76 Lemon-Chocolate Desserts, 127 Lemon-Sour Cream Tarts, 172 pudding mix, substitution for, 85 sugar-free pudding mix, substitution for, 127 lettuce Lettuce-Cheese Tortilla Wrap, 125 Lettuce Salad, Almost Too Easy, 88 main dishes Broccoli Chicken Skillet, Easy, 104 Burger Noodle Toss, 156 Burgers, Creamy Skillet, 151 Burgers, Sea, 50

Cheeseburgers, Mexican Loose-Meat, 185 Chicken á la King, 80 Chicken and Peas Normandy Skillet, 90 Chicken Breast Skillet, SmotheredOnion, 110 Chicken Broccoli Fettuccine, 84 Chicken Cacciatore Skillet, 95 Chicken Parmesan Skillet, 65 Chili, Quick, 126 Chili Con Carne Skillet, Quick, 135 Dilled Turkey-Noodle Skillet, 120 Fajitas, Creamy Chicken, 59 Fettuccine-Style Chicken, 70 Fettuccine with Ham and Eggs, 258 Fish Creole, Fast, 40 Frankfurter Skillet, Last-Minute, 273 Goulash, Easy Skillet, 161 Goulash, Fiesta, 217 Goulash, Super Skillet, 207 Ham and Green Beans with Corn Dumplings, 268 Hamburger and Rice Supper, 171 Meat Patties in Creamy Island Sauce, 166 Pasta-Ham Romanoff, 248 Pork and Peas in Cream Sauce, 279 Salisbury Steak, Skillet, 35 Salsa Mac, 191 Sauerbraten Patties, Easy, 141 Scalloped Ham and Macaroni, Skillet, 264 Skillet Dinner, Quick, 176 Stew, Roast Beef, 244 Stroganoff, Simple, 212 Swiss Steak, Braised, 239 Tomato Chicken Italiano, 100 Tomato-Plus Skillet, 197 Tuna Summer Salad, 45 Turkey Cordon Bleu with Noodles, 115 Zucchini Skillet, Mexican, 202 see also casseroles Mandarin-Orange Quick Cake, 96 Marinated Vegetable Salad, 38 Master Gardeners, 6 measuring, 18 meatless main dishes Mexican Biscuit Ring, 30 Meat Patties in Creamy Island Sauce, 166 Mexican Biscuit Ring, 30 Mexican “Cookie” Pudding Treats, 192 Mexican Loose-Meat Cheeseburgers, 185

Index

287

Mexican Zucchini Skillet, 202 Mozzarella Vegetable Salad, 53 muffins Bacon-Cheese Muffins, Savory, 196 mushrooms Green Beans in Tomato-Mushroom Sauce, 180 Mushroom–Zucchini Salad, 63 Peas and Mushrooms, 29 Peas with Celery and Mushrooms, 94 shopping tips for, 62 Mustard-Green Bean Salad, 129 Nachos, Sunny Dessert, 85 New Orleans Corn, 170 New Orleans–style recipes, 168–72 noodles Burger Noodle Toss, 156 Chicken á la King, 80 Country Market Soup, 226 Dilled Turkey-Noodle Skillet, 120 Goulash, Easy Skillet, 161 Goulash, Fiesta, 217 Goulash, Super Skillet, 207 leftovers. heating, 211 measuring, 115, 120 Parsley Noodles, 211 Turkey Cordon Bleu with Noodles, 115 see also pasta nuts Almond Cream Strawberry Tarts, 182 Apple Nugget Cobbler, 218 Butter Pecan Ice Cream Pie, 31 Carrot and Walnut Side Dish, 263 Chocolate Buried Treasure Treats, 91 chopping, 47 Cranberry Broccoli Salad, 237 nutritional value of, 261 Orange Waldorf Salad, 134 Pistachio Dessert, Majestic, 60 Turtle Pecan Cheesecake, 186 onion Carrots and Onion, Simmered, 206 Chicken Breast Skillet, SmotheredOnion, 110 Onion Casserole, French, 34 Onions and Green Beans, Creamed, 190 Peas with Celery and Onion, 175 shopping tips for, 32 The Open Road Cookbook (Lund), 8

288

Index

oranges Mandarin-Orange Quick Cake, 96 Mandarin Spinach Salad, Marvelous, 267 Orange Dew Frappe, 219 Orange Dew Fizz, 86 Orange Waldorf Salad, 134 Oriental Spinach Salad, 159 pantry reorganizing, 3 stocking, food list for, 9–11 stocking tips, 225 Parsley Noodles, 211 pasta Chicken Broccoli Fettuccine, 84 Chicken Cacciatore Skillet, 95 Chicken Parmesan Skillet, 65 choosing, shopping tips for, 92 Cucumber-Dill Pasta Salad, 227 Fettuccine-Style Chicken, 70 Fettuccine with Ham and Eggs, 258 Garden Rotini Side Salad, 222 Ham and Spaghetti Salad, 252 Hamburger Pasta Hot Dish, 131 measuring, 65, 70, 84, 131, 201, 227 Pasta-Ham Romanoff, 248 Salsa Mac, 191 Salsa Mac and Cheese, 201 Scalloped Ham and Macaroni, Skillet, 264 types of, 92 see also noodles peaches Banana-Peach Ambrosia Pudding, 269 Peach Shortcake, Heavenly Warm, 213–14 shopping tips, 209 Summer Jewels Pudding Treats, 254 Peanut Butter Balls, 157 Peanut Butter Mocha Dessert, 132 Peapod (online delivery service), 4, 168 pears Chocolate-Pear Pudding Treats, 66 Pear Delights, Quick, 229 peas Celery and Peas, Creamed, 54 Chicken and Peas Normandy Skillet, 90 Corn and Pea Salad, Crunchy, 272 frozen, thawing, 39 Peas and Carrots, Cheesy, 39 Peas and Mushrooms, 29 Peas with Celery and Mushrooms, 94

Peas with Celery and Onion, 175 Pork and Peas in Cream Sauce, 279 Potatoes and Peas, Homestyle, 49 pecans. See nuts pies Butter Pecan Ice Cream Pie, 31 Caribbean Banana Coconut Cream Pie, 167 Chocolate-Banana Coconut Cream Pie, 265 Hearts Abloom Pie, 111 Strawberry-Banana-Treat Pie, 162 Strawberry Cream Pie, Winter, 36 pimiento Green Beans with Pimiento-Cheese Sauce, 243 Pimiento-Cheese Biscuits, 74 Piña Colada Shake, Creamy, 255 pineapple Banana-Split Pudding Treats, 274 Cherry-Pineapple Crisp, 208 Hawaiian Chocolate Pudding Parfait, 56 Piña Colada Shake, Creamy, 255 Pineapple-Coconut Cream Tarts, 280 Pineapple-Orange Rice Salad, 58 tidbits, substitution for, 58 plating, 276 pork Bacon-Cheese Muffins, Savory, 196 Bacon-Cheese Swirled Potatoes, 278 Carrots with Sour Cream and Bacon, 160 Fettuccine with Ham and Eggs, 258 Frankfurter Skillet, Last-Minute, 273 Ham and Green Beans with Corn Dumplings, 268 Ham and Spaghetti Salad, 252 Let’s Party with Pork!, 276–81 Pasta-Ham Romanoff, 248 Pork and Peas in Cream Sauce, 279 Scalloped Ham and Macaroni, Skillet, 264 portion size, chopping chart for (fruits and vegetables), 13–15 potatoes Bacon-Cheese Swirled Potatoes, 278 frozen, substitution for, 49 Herb Potatoes, Speedy, 109 Honey Mustard Potato Salad, 43 Potatoes and Peas, Homestyle, 49 Potatoes au Gratin, Easy, 140 Tuna Potato Casserole, 55 Pot Pie, Grandma’s Beef, 234

Pot Pie, Stroganoff, 181 preparation, advanced, 17 puddings Banana Nog Pudding Treats, 245 Banana-Peach Ambrosia Pudding, 269 Banana-Split Pudding Treats, 274 Chocolate-Pear Pudding Treats, 66 Chocolate Sunrise Pudding Treats, 177 Hawaiian Chocolate Pudding Parfait, 56 Holiday Chocolate Rum-Banana Pudding, 235 lemon pudding mix, substitution for, 85 Mexican “Cookie” Pudding Treats, 192 Rice Pudding, Comfort, 136 Roman Pudding Treats, 101 Summer Jewels Pudding Treats, 254 pumpkin pulp, cooking tips, 117 Pumpkin Whip Dessert, 121 quick and easy meals, recipes for, 77–81, 148–52 Quick Chili, 126 Quick Chili Con Carne Skillet, 135 Quick Pear Delights, 229 Quick Skillet Dinner, 176 QVC, 1, 5 raisins Broccoli Salad, Sunny, 78 Carrot Salad, Fall Harvest, 48 Carrot Salad, Festive, 221 Carrot Salad, Mom’s Festive, 118 Carrot Salad, Sunnydale, 124 Carrot Salad, Sweet, 200 Carrot Salad, Tasty, 184 dark vs. light, 133 Peanut Butter Balls, 157 Rice Pudding, Comfort, 136 Shortcakes with Maple Cream Topping, 51 raspberries Cran-Raspberry Spritzer, 250 Raspberry Almond Cobbler, 224 Red Apple–Spinach Salad, 139 rice Broccoli Chicken Skillet, Easy, 104 Green Bean Pilaf, 99 Hamburger and Rice Supper, 171 measuring, 104 Pineapple-Orange Rice Salad, 58 Rice Pudding, Comfort, 136

Index

289

Roast Beef Stew, 244 Romanoff Mimosas, 106 Roman Pudding Treats, 101 salads Broccoli Salad, Sunny, 78 Broccoli Salad, Treasure Chest, 164 Carrot Salad, Fall Harvest, 48 Carrot Salad, Festive, 221 Carrot Salad, Granny’s, 73 Carrot Salad, Mom’s Festive, 118 Carrot Salad, Sunnydale, 124 Carrot Salad, Sweet, 200 Carrot Salad, Tasty, 184 Cauliflower Salad, Winter Wonderful, 205 Corn and Pea Salad, Crunchy, 272 Cranberry Broccoli Salad, 237 Cucumber-Dill Pasta Salad, 227 Cucumber Salad, Fresh, 195 Cucumber Toss, Grande, 216 Garden Rotini Side Salad, 222 Garden Salad, Italian, 98 Green Bean and Carrot Tossed Salad, 93 Ham and Spaghetti Salad, 252 Lettuce Salad, Almost Too Easy, 88 Mandarin Spinach Salad, Marvelous, 267 Mozzarella Vegetable Salad, 53 Mushroom-Zucchini Salad, 63 Mustard-Green Bean Salad, 129 Orange Waldorf Salad, 134 Pacific Isle Vegetable Salad, 179 Pineapple-Orange Rice Salad, 58 Potato Salad, Honey Mustard, 43 Potpourri Salad, 232 Red Apple–Spinach Salad, 139 Spinach Salad, Oriental, 159 Spinach Salad Supreme, 149 Tossed Salad, Festive, 113 Tossed Salad, Grande, 189 Tossed Side Salad, 174 Tuna Summer Salad, 45 Vegetable Salad, Cancun, 277 Vegetable Salad, French, 67 Vegetable Salad, Marinated, 38 Salisbury Steak, Skillet, 35 Salsa Mac, 191 Salsa Mac and Cheese, 201 sandwiches Burgers, Creamy Barbecued, 223 Burgers, Creamy Skillet, 151 Burgers, Sea, 50

290

Index

Cheeseburgers, Mexican Loose-Meat, 185 Tortilla Wrap, Lettuce-Cheese, 125 Sangria, Gringo, 187 Sangria Spritzer, 61 Sauerbraten Patties, Easy, 141 Sea Burgers, 50 serving tips adjusting recipes, 133 beverages, names of, sharing, 271 Cool Whip, 148 dining alone, 77 dining areas, 107 freezing, 193–94 garnishes, 220 glasses, chilled, 215 ice cubes, flavored, 102 menu items, serving order of, 87 plating, 276 platters and pieces, 122 surprises, 178 table settings, 42, 57, 122, 266 Sherbet, Sunshine, 41 shopping tips apples, 199 cauliflower, 163 delivery services for, 4, 168 evaporated milk, 188 fat-free products, 183 fish, 37 fresh vs. frozen products, 251 fruits, choosing, 138 lists, 3, 9–11, 67, 225 mushrooms, 62 nonstock items, requesting, 168 nuts, 261 onions, 32 pantry, stocking, 225 pasta, choosing, 92 peaches, 209 product changes, adjusting to, 153 spices, freshness of, 27 spreadable fruits, 112 time for, making, 4 vegetables, choosing, 138 vegetables, fresh vs. canned, 97 vinegar, 62 Shortcake, Heavenly Warm Peach, 213–14 Shortcakes with Maple Cream Topping, 51 side dishes Bacon-Cheese Swirled Potatoes, 278 Biscuit Bake, French, 89

Cabbage Surprise, 44 California Beans, 69 Carrot and Walnut Side Dish, 263 Carrots and Green Beans, Italian, 79 Carrots and Onion, Simmered, 206 Carrots with Sour Cream and Bacon, 160 Catalina Biscuit Bake, 238 Celery and Peas, Creamed, 54 Cucumber-Dill Pasta Salad, 227 French Biscuit Bake, 89 Garden Rotini Side Salad, 222 Green Bean and Carrot Medley, 150 Green Bean Pilaf, 99 Green Beans, Country-Fresh, 155 Green Beans, Special Simmered, 114 Green Beans and Carrots, Creamy, 64 Green Beans in Tomato-Mushroom Sauce, 180 Green Beans with Pimiento-Cheese Sauce, 243 Herb Potatoes, Speedy, 109 Homestyle Potatoes and Peas, 49 New Orleans Corn, 170 Onion Casserole, French, 34 Onions and Green Beans, Creamed, 190 Parsley Noodles, 211 Peas and Carrots, Cheesy, 39 Peas and Mushrooms, 29 Peas with Celery and Mushrooms, 94 Peas with Celery and Onion, 175 Pimiento-Cheese Biscuits, 74 Potatoes au Gratin, Easy, 140 Salsa Mac and Cheese, 201 Stewed Tomatoes, Supreme, 165 Vegetable Medley, Easy Creamed, 233 Simple Stroganoff, 212 Skillet Salisbury Steak, 35 Skillet Scalloped Ham and Macaroni, 264 slaw. See cabbage Sliced Cucumbers in Sour Cream, 210 Sliced Strawberries with Creamy Orange Sauce, 249 soups Country Market Soup, 226 Onion Casserole, French, 34 Quick Chili, 126 spices dried, 173 freshness of, shopping tips and, 27 spinach Mandarin Spinach Salad, Marvelous, 267

Red Apple–Spinach Salad, 139 Spinach Salad, Oriental, 159 Spinach Salad Supreme, 149 Spritzer, Cran-Raspberry, 250 Spritzer, Latin, 270 Spritzer, Sangria, 61 Stew, Roast Beef, 244 storage containers, food, 4–5 strawberries Almond Cream Strawberry Tarts, 182 cooking tips, 246 Strawberries with Creamy Orange sauce, Sliced, 249 Strawberry-Banana-Treat Pie, 162 Strawberry Cream Pie, Winter, 36 Stroganoff, Simple, 212 Stroganoff Pot Pie, 181 substitutions beef, leftover, 226, 234 beef, roast, 234 chicken, leftover, 65 coleslaw mix, 33 cream of broccoli soup, 84 frozen potatoes, 49 green beans, canned, 129 lemon pudding mix, 85 lemon pudding mix, sugar-free, 127 pineapple tidbits, 58 turkey, leftover, 120 using, cooking tips, 128 successful cooking, JoAnna’s Ten Commandments of, 17–19 Swiss Steak, Braised, 239 table settings, 42, 57, 122, 266 tarts Almond Cream Strawberry Tarts, 182 Butterscotch Tassie Tarts, 240 Chocolate-Apricot Tart, 259 Lemon-Sour Cream Tarts, 172 Pineapple-Coconut Cream Tarts, 280 Tasty Carrot Salad, 184 time cherishing, 7 quick and easy meals, 77–81 time-wasting behaviors, changing, 1 timers, 18 tomatoes Green Beans in Tomato-Mushroom Sauce, 180 New Orleans Corn, 170 Stewed Tomatoes, Supreme, 165 Tomato Chicken Italiano, 100 Tomato-Plus Skillet, 197

Index

291

Tomato-Plus Skillet, 197 Tortilla Wrap, Lettuce-Cheese, 125 Tossed Side Salad, 174 tripling recipes, 19 tropical-style meals, recipes for, 163–67 Tuna Potato Casserole, 55 Tuna Summer Salad, 45 turkey Burger Noodle Toss, 156 Burgers, Creamy Barbecued, 223 Burgers, Creamy Skillet, 151 Cheeseburgers, Mexican Loose-Meat, 185 Dilled Turkey-Noodle Skillet, 120 Goulash, Easy Skillet, 161 Goulash, Super Skillet, 207 Hamburger and Rice Supper, 171 Hamburger Pasta Hot Dish, 131 leftover, substitution for, 120 Meat Patties in Creamy Island Sauce, 166 Pot Pie, Stroganoff, 181 Salsa Mac, 191 Sauerbraten Patties, Easy, 141 Skillet Dinner, Quick, 176 Stroganoff, Simple, 212

Tomato-Plus Skillet, 197 Turkey Cordon Bleu with Noodles, 115 Zucchini Skillet, Mexican, 202 Turkey Cordon Bleu with Noodles, 115 vegetables canned, substitution for, 129 chopping, 52 fresh vs. canned, 97 frozen, thawing, 30, 39, 84, 99, 239 portion size, chopping chart for, 13–15 shredding, 236 Vegetable Medley, Easy Creamed, 233 see also salads; individual vegetables vinegar, 62 walnuts. See nuts When Life Hands You Lemons, Make Lemon Meringue Pie (Lund), 42 Wrap, Lettuce-Cheese Tortilla, 125 zucchini Mexican Zucchini Skillet, 202 Mushroom-Zucchini Salad, 63 Potpourri Salad, 232

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