Layered Party Pea Salad

Healthy Layered Party Pea Salad

Ingredients:
2 1/2 cups finely shredded lettuce
1/4 cup finely chopped onion
1 1/2 cup frozen peas, thawed
1/4 cup purchased real bacon bits
1/2 cup fat-free mayonnaise
2 tablespoons fat-free sour cream
2 tablespoons Splenda granular sugar substitute
6 tablespoons shredded reduced-fat cheddar cheese
6 tablespoons shredded reduced-fat mozzarella cheese

Directions:
Evenly arrange lettuce in an 8-by-8-inch glass dish. Layer onion, peas, and bacon bits evenly over lettuce.

In a medium bowl, combine mayonnaise, sour cream, and SPLENDA. Carefully spread dressing mixture over top. Evenly sprinkle shredded Cheddar and mozzarella cheese over dressing mixture. Cover and refrigerate for at least 2 hours or overnight.

Each serving equals: HE: 1/2 Protein. 1/2 Vegetable. 1/213read . 1/4 Slider 17 Optional Calories 108 Calories 4 gm Fat 8 gm Protein 10 gm Carbohydrate 464 mg Sodium 115 mg Calcium 2 gm Fiber DIABETiC EXCHANGES: 1 starch 1/2 meat 1/2 Vegetable

APRICOT BARS

Yield: 20 servings
Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers
Info: http://diabeticgourmet.com/book_archive/details/12.shtml

INGREDIENTS

- 3/4 cup dried apricots, divided
- 1/3 cup water
- 3/4 cup all-purpose flour
- 1 teaspoon baking powder
- 3/4 teaspoon cinnamon
- 1/4 teaspoon baking soda
- 1 egg
- 1/2 cup granulated sugar
- 1 tablespoon canola oil
- 1 tablespoon grated lemon zest
- 1 teaspoon vanilla
- 2 teaspoons powdered sugar

DIRECTIONS

Preheat the oven to 350 degrees F.
Spray an 8x8-inch baking pan with nonstick cooking spray.

In a small saucepan, simmer 1/2 cup of teh apricots in
the water, covered, for 2 minutes. Cool, but do not drain.
In a small bowl, diced the remaining apricots.

Meanwhile, in a medium bowl, whisk together the flour, baking
powder, cinnamon, and baking soda. Stir in the diced apricots.

In a blender, add the cooled apricot mixture and puree,
about 1 minute. Add the egg, granulated sugar, oil, zest,
and vanilla and mix until just blended, about 30 seconds.

Pour this mixture into the middle of the flour mixture and stir
until just combined. Spread in the prepared pan and bake until
golden brown and edges begin to crust, 18-20 minutes.

Sprinkle powdered sugar over the warm bars. Cool before cutting.

Nutritional Information Per Serving (1 bar):
Calories: 59, Fat: 1 g, Cholesterol: 11 mg, Sodium: 38 mg,
Carbohydrate: 12 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 1 g
Diabetic Exchanges: 1 Carbohydrate

APRICOT-ALMOND BARS WITH CHOCOLATE

Yield: 24 bars
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml

INGREDIENTS

- 1 cup dried apricots, divided
- 1/2 cup water
- 3/4 cup whole-wheat pastry flour
- 1/2 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1 large egg
- 1 large egg white
- 1/4 cup canola oil
- 2 tablespoons honey
- 1 teaspoon vanilla extract
- 3/4 cup chopped bittersweet chocolate (6 ounces)
or semisweet chocolate chips, divided
- 1/4 cup sliced almonds

DIRECTIONS

Preheat oven to 350 degrees F.
Coat a 7-by-11-inch baking pan with cooking spray.

Combine 1/2 cup dried apricots and water in a small
saucepan; bring to a simmer over medium heat. Cover
and cook for 2 minutes. Remove from heat and set aside
to cool. Coarsely chop the remaining 1/2 cup apricots.

Whisk flour, baking powder, baking soda and salt in a medium bowl.

Puree the cooked apricots and any remaining cooking liquid in
a food processor. Add egg, egg white, oil, honey and vanilla;
process until smooth. Add the flour mixture, 1/2 cup chocolate
and the chopped apricots; pulse just until combined. Scrape the
batter into the prepared pan, spreading evenly. Sprinkle with almonds.

Bake the bars until lightly browned and a toothpick inserted in
the center comes out clean. Let them cool in the pan on a wire rack.

Melt the remaining 1/4 cup chocolate in a double boiler over
barely simmering water or in the microwave on Medium for 30 to 60
seconds. Spoon the chocolate into a ziplock bag, cut off the tip
of one corner and drizzle the melted chocolate over the cooled
bars. Let stand for about 10 minutes before cutting into the bars.

Nutritional Information Per Serving (per bar (1/24 of recipe):
Calories: 96, Fat: 5 g, Cholesterol: 9 mg,
Carbohydrate: 12 g, Protein: 2 g, Fiber: 2 g, Sodium: 51 mg
Diabetic Exchanges: 1 Other Carbohydrate, 1/2 Fat

PINEAPPLE UPSIDE-DOWN CAKE

PINEAPPLE UPSIDE-DOWN CAKE

Yield: 12 servings
Source:  "Forbidden Foods Diabetic Cooking" by Maggie Powers
Info: http://diabeticgourmet.com/book_archive/details/12.shtml

INGREDIENTS

-  2 tablespoons stick margarine
(I Can't Believe It's Not Butter)
-  2 tablespoons firmly packed brown sugar
or Brown Sugar Splenda
-  4 slices water-packed canned pineapple,
drained
-  2 maraschino cherries, cut in half
-  1-1/4 cups all-purpose flour
-  1-1/2 teaspoon baking powder
-  1/2 teaspoon salt
-  5 tablespoons stick margarine, softened
(I Can't Believe It's Not Butter)
-  1/4 cup granulated Splenda
-  1 egg
-  1 teaspoon vanilla extract
-  1/2 cup low-fat (1%) milk
(I use reconstituted non-fat dry milk)

DIRECTIONS

Preheat oven to 350 degrees F.

In an 8x8 inch baking pan, over low heat, melt the margarine.
Remove from the heat and stir in the brown sugar. Place the
pineapple slices on the sugar mixture, centering the slices
closely in the center of the pan so all the pieces are touching.
Place a cherry half in the center of each pineapple slice.

In a medium bowl, whisk together the flour, baking powder,
and salt.

In another medium bowl, with an electric mixer at medium
speed, beat the margarine and granulated sugar until blended,
about 1 minute. Add the egg and vanilla and continue beating
until smooth, about 30 seconds. The batter will be thin. Add
the flour mixture to the batter in thirds, alternating with
milk, blending until smooth, 2 minutes. Spoon the batter on
top of the pineapple mixture and spread evenly.

Bake until golden brown, about 25-35 minutes. Unmold by
sliding a thin knife around the cake, pressing against
the pan. Invert onto a cake plate. Serve warm.

Nutritional Information Per Serving (1 piece):
Calories: 148, Fat: 7 g, Cholesterol: 18 mg,
Sodium: 231 mg,
Carbohydrate: 18 g, Dietary Fiber: 0 g,
Sugars: 8 g, Protein: 2 g
Diabetic Exchanges: 1 Carbohydrate, 1-1/2 Fat

NAVY BEAN SOUP WITH HAM

NAVY BEAN SOUP WITH HAM

Yield: 6 servings (about 1-1/4 cups each)
Source:  "1,001 Delicious Recipes for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Note: A quick-soak method is used for the beans. If you prefer
soaking the beans overnight, omit Step 1 and proceed with
Step 2 in the recipe.

INGREDIENTS

-  8 ounces dried navy, or Great Northern, beans, washed and sorted
-  1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
-  2/3 cup chopped onion
-  2/3 cup chopped carrot
-  1 rib celery, thinly sliced
-  2 cloves garlic, minced
-  1 tablespoon vegetable oil
-  1 tablespoon flour
-  4 cups reduced-sodium chicken broth
-  1 cup water
-  1/4 teaspoon dried thyme leaves
-  1 bay leaf
-  Salt and pepper, to taste

DIRECTIONS

Cover beans with 2 inches of water in large saucepan;
heat to boiling and boil, uncovered, 2 minutes. Remove
from heat and let stand, covered, 1 hour; drain.

Saute ham, onion, carrot, celery, and garlic in oil in
large saucepan until vegetables are tender, 5 to 8 minutes.
Stir in flour; cook over medium heat 1 minute.

Add beans, broth, water, and herbs to saucepan; heat to
boiling. Reduce heat and simmer, covered, until beans are
tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to
taste with salt and pepper.

Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg,
Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g
Diabetic Exchanges: 2 Bread/Starch, 2 Meat

Cauliflower & Ham Chowder

Cauliflower & Ham Chowder in the Grandma Jo's Soup Kettle.  


Cauliflower Ham Chowder (p. 168)

3 cups frozen chopped cauliflower, thawed
2 cups (one 16 oz can) Healthy request chicken broth
1/2 cup chopped onion
1 cup diced celery
1 1/2 cups (one 12 fluid ounce can) Carnation Evap skim milk
3 Tablespoons all-purpose flour
1 1/2 cups (9 ounces) diced Dubuque 97% fat-free ham or any extra lean ham
3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese



In a large saucepan, combine cauliflower, chicken broth, onion, and celery.
Bring mixture to a boil.

Lower heat, cover and simmer for 20 to 25 minutes
or until vegetables are tender, stirring occasionally.

Pour 1 1/2 cups of hot mixture into a blender container.
Cover and process on High for 15 to 20 seconds
or until mixture is smooth.

Pour blended mixture back into saucepan.

In a covered jar, combine evaporated skim milk and flour.
Shake well to blend.

Add milk mixture to cauliflower mixture.

Mix well to combine. Stir in ham and cheddar cheese.

Lower heat and simmer for about 1o minutes or

until mixture is heated through and cheese melts,

stirring occasionally.

HINT: Thaw cauliflower by placing in a colander and rinsing under hot water for one minute.

serves 4 (1 1/4 cups)



Diabetic Exchanges: 2 1/2 meat, 2 Vegetable, 1 Skim Milk

OATMEAL CARMELITAS

OATMEAL CARMELITAS

Source:  Pillsbury Bake Off, Erlyce Larson

BASE:

2 c. flour
2 c. quick oats
1-1/2 c. brown sugar
1-1/4 c. margarine, softened
1 tsp baking soda
1/2 tsp salt

FILLING:

1 jar Smuckers Caramel Ice Cream Topping
3 tbsp flour
1 c. semi sweet chocolate chips
1/2 c. chopped walnuts

Heat oven to 350.  Grease 13x9 inch pan with non-stick cooking spray.
 In large bowl, mix base ingredients with electric mixer on low speed
until crumbly.  Reserve half of crumb mixture (about 3 c.) for topping.
 Press remaining mixture in bottom of pan.

Bake 10 minutes.  Meanwhile, in small bowl, stir together caramel
topping and 3 tbsp flour.

Sprinkle chocolate chips and nuts over partially baked base.  Drizzle
evenly with caramel mixture; sprinkle with reserved crumb mixture.

Bake 18-22 minutes longer or until golden brown.  Cool completely in pan
on cooling rack, about an hour.  Refrigerate 1-2 hours or until filling
is set.  Cut into 36 bars.  Store tightly sealed in regrigerator.


1 Bar: Calories 200 (Calories from Fat 80); Total Fat 9g
(Saturated Fat 2g); Cholesterol 0mg; Sodium 180mg; Total
Carbohydrate 28g (Dietary Fiber 1g, Sugars 17g); Protein 2g
Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 2%;
Iron 6% Exchanges: 1 Starch; 1 Fruit; 1 1/2 Fat

*Percent Daily Values are based on a 2,000 calorie diet.

Holiday Pumpkin Bars

From the Nov. 2003 newsletter:
 found at www.healthyexchanges.com
 
 Holiday Pumpkin Bars Nov. 2003 N/L

1 (15 oz) can Libby's solid pack pumpkin
1/4 cup Musselman's No sugar Added Applesauce
1/4 cup I Can't Believe It's Not
Butter Light Margarine
2 eggs of equivalent in egg substitute
2 1/2 cups Splenda Granular*
2 cups Bisquick Reduced Fat Baking Mix
1 1/2 tsp. Jo's pumpkin pie spice
or any pumpkin pie spice
1 cup seedless raisins
1/2 cup chopped walnuts*
2 (8 oz) pkg. Philadelphia fat free
cream cheese
1 1/2 tsp. vanilla extract

Preheat oven 350 degrees.

Spray a 10 x 15" rimmed baking sheet with
butter flavored cooking spray. In a large bowl,
combine pumpkin, applesauce, margarine, eggs, and 2
cups Splenda. Add Bisquick and pumpkin pie
spice. Mix well to combine.

Fold in raisins and 1/4 cup walnuts. Spread
batter into prepared baking sheet.

Bake for 30 min. or until toothpick
inserted near center comes out clean.

Place baking sheet on a wire rack
and allow to cool completely.

In a med. bowl, stir cream cheese with a sturdy
spoon until soft. Add remaining 1/2 cup Splenda
and vanilla extract.

Mix well to combine.

Spread frosting evenly over cooled pumpkin mixture.
Finely chop remaining 1/4 cup walnuts and evenly sprinkle
over top.

Cut into 32 bars.

Serve 16 (2 each) Each serving equals:
HE 3/4 Pr. 2/3 Br, 2/3 Fa, 1/2 Fr, 1/4 Ve, 17 OC
177 Cal, 5g Fa, 7g Pr, 26g Ca, 358mg So, 112 mg Cl, 2g Fi.
Diabetic Exch. 1 St, 1 Fa, 1/2 Mt, 1/2 Fr

Chunky Peanut Butter Cookies

Chunky Peanut Butter Cookies
(December 1999 Newsletter - Joanna Lund)

1/2 cup Reduced-Fat Peanut Butter
2 tablespoons No-Fat Sour Cream
1/2 cup Splenda …if you can’t find Splenda, use Sugar Twin
1/4 cup boiling water
1 cup Reduced Fat Bisquick Baking Mix

Preheat oven to 400°. Spray 3 baking sheets with butter-flavored cooking
spray. In a large bowl, combine peanut butter, sour cream, Splenda, and
water. Add baking mix. Mix well to combine. Using a teaspoon, drop batter
onto prepared baking sheets to form 32 cookies. Flatten each cookie with a
fork. Bake for 7 to 10 minutes. Remove from baking sheet and cool on a wire
rack.

Serves 8 (4 each) - Each serving equals:
Healthy Exchange: 1 Pr, 1 Fa, 2/3 Br, 10 OC
146 Calories, 6 fm Fa, 5 gm Pr, 18 gm Ca, 254 mg So, 17 mg, Cl, 1 gm Fi
DIABETIC/Foodmover: 1 St/Ca, ½ Mt, ½ Fa

Tenderloin Steaks with Pepper Jelly Sauce

* Exported from MasterCook *

               Tenderloin Steaks with Pepper Jelly Sauce

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Cooking Light 1995              Meats


 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
 4          (4-ounce)  beef tenderloin steaks -- (1 inch thick)
    3/4      teaspoon  chili powder
    1/2      teaspoon  garlic powder
    1/2      teaspoon  coarsely ground pepper
    1/4      teaspoon  salt
    1/4      teaspoon  dried oregano
    1/4      teaspoon  ground cumin
 1           teaspoon  vegetable oil
    1/2           cup  no-salt-added beef broth
    1/4           cup  balsamic vinegar
 2        tablespoons  red jalapeño pepper jelly

Trim fat from steaks. Combine chili powder and next 5 ingredients
(chili
powder through cumin), and stir well. Rub chili powder mixture over
both
sides of steaks.

Heat oil in a large nonstick skillet over medium-high heat 2 minutes.
Add
steaks, and cook 4 minutes on each side or until desired degree of
doneness. Remove steaks from skillet; set aside, and keep warm. Add
broth,
vinegar, and jelly to skillet, and cook 5 minutes or until slightly
thickened, stirring frequently.

(serving size: 1 steak and 1 tablespoon sauce)

Source:
 "Cooking Light, Sept. 1995, page 124"
Copyright:
 "© Cooking Light"

                                   - - - - - - - - - - - - - - - - - -
-

Per Serving: 367 Calories; 27g Fat (66.7%
calories from fat); 21g Protein; 9g Carbohydrate; trace Dietary Fiber;
80mg Cholesterol; 356mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean
Meat;
0 Fruit; 3 1/2 Fat; 1/2 Other Carbohydrates.

Serving Ideas : Spoon sauce over steaks.

NOTES : This recipe was a 1993 National Beef Cook-Off winner in two
       categories: Best Indoor Recipe and Most Convenient Recipe. "My
       goal was to keep this recipe low-calorie, quick, and flavorful.
I
       used a dry rub instead of marinating, which gave the steaks a
       distinct flavor, and the recipe only takes about 20 minutes to
       prepare." — Frances C. Andrews Wilson, North Carolina.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 117 0 766

Chicken Manicotti with Red Pepper Cream Sauce

Chicken Manicotti with Red Pepper Cream Sauce

Source of Recipe: Carol - at Barbo's Diet Kitchen

Makes 6 servings.

12 manicotti or 18 conchiglioni (jumbo shells)
8-ounce package reduced-fat cream cheese (Neufchatel), cut up
3/4 cup fat-free milk
1/2 of a 7-oz. jar roasted red sweet peppers (about 1/2 cup), drained
    and chopped or one 4-oz. jar diced pimiento, drained
3 tablespoons grated Parmesan cheese
9-ounce package (2 cups) frozen diced cooked chicken, thawed
10-ounce package frozen chopped broccoli, thawed and drained
2 tablespoons thinly sliced green onion
1/4 teaspoon ground black pepper

    Cook pasta according to package directions. Rinse with cold
water; drain well. Meanwhile, for sauce, in a heavy small
saucepan stir cream cheese and 1/4 cup of the milk over medium-low
heat until smooth. Stir in remaining milk. Stir in sweet peppers or
pimiento and Parmesan cheese; heat through.

    For filling:
    In a large bowl stir together 3/4 cup of the sauce (set remaining
sauce aside), the chicken, broccoli, onion, and black pepper.

    Using a small spoon, stuff each manicotti with about 1/4 cup of
 the filling or each conchiglioni with 2 to 3 tablespoons filling.
Place in a 3-quart rectangular baking dish. Bake, covered, in a 350º
oven for 30 minutes or until heated through.

    To serve:
    Cook and stir remaining sauce over low heat until heated
through. Place 2 manicotti or 3 shells on each serving plate.
Spoon sauce over shells.

One serving (2 manacotti or 3 shells w/sauce) equals: calories:
318 , total fat: 14 gm, cholesterol: 76mg, sodium: 291mg ,
carbohydrate: 24g , fiber: 1g , protein: 23g ,

Exchanges: 1.5 starch,1 vegetables,2.5 lean meat,1 fat


WW Pts: 7

Chicken Breasts with Apricot Sauce

Chicken Breasts with Apricot Sauce

1 pound boneless, skinless. chicken breasts
trimmed of all visible fat
1/4 teaspoon ground cinnamon
Pinch of ground red pepper
1 teaspoon canola oil
2 tablespoons reduced-sodium chicken broth
1/3 cup apricot all-fruit spread
3 tablespoons lime juice
Pinch of ground allspice and ground ginger


Rinse the chicken and pat dry with a paper towel.
Lightly sprinkle with the cinnamon and pepper and set aside.

Coat a large non-stick skillet with a vegetable spray.
Add the oil and warm over medium-high heat.
Add the chicken and cook for 3-4 minutes, or until lightly
browned on all sides.

Push the chicken to the side of
the of the skillet. Add the broth, fruit spread, lime juice,
allspice and ginger and mix well. Push the chicken back to
the center of the skillet; cover and cook.

Stir occasionally over medium heat about 15 minutes or
until the chicken is no longer pink. Serves 4.

EX: 3 1/2 meats, 1/4 fruit.

Open-Faced Hot Roast Beef Sandwiches

Open-Faced Hot Roast Beef Sandwiches

1 (16 oz) pkg fully cooked beef pot roast
Cooking spray
1 garlic clove, minced
1 (12 oz) jar fat-free beef gravy
1 tsp chopped fresh rosemary
1 tsp ground black pepper
4 (l oz) slices sourdough bread, toasted

Remove beef from package, reserving juice; thinly slice beef.

Heat a large nonstick skillet coated with cooking spray over medium heat.
Add garlic, and cook 1 minute or until lightly browned, stirring constantly.
Add reserved juice, gravy, rosemary, and black pepper. Bring to a boil over
medium-high heat.

Add beef. Reduce heat and simmer, uncovered, 5 minutes. Serve over
sourdough bread.

Serves 4 (serving size: 3/4 cup beef and gravy mixture and 1 slice bread).
Exchanges: 1 Starch; 3 Lean Meat
Calories 255;Carbs 22g;Fat 5g;Fiber 1g;Protein 27g;Chol 60mg;Sodium 100mg

Weight Watchers Shortcut Cookbook

Mexican Meatballs 4-6 hours

Mexican Meatballs

Why should healthy food be bland and uninteresting when there are so many
easy and delicious ways to prepare it with sparkle and sizzle? This has a
sweetly smoky barbecue flavor, but instead of spending hours scrubbing the
grill, cleanup will be a breeze.
Serves 6 (4 each)

16 ounces extra lean ground turkey or beef
21 small fat-free saltine crackers, made into fine crumbs
1/2 cup frozen whole-kernel corn, thawed
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped onion
2 teaspoons chili seasoning
13/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes

In a large bowl, combine meat, cracker crumbs, corn, green pep­ per, onion,
chili seasoning, and 1/4 cup tomato sauce. Mix well to combine. Form into 24
(l-inch) balls. Evenly arrange meatballs in a large skillet sprayed with
olive oil-flavored cooking spray and brown for 2 to 3 minutes. Place
meatballs in a slow cooker container sprayed with olive oil-flavored cooking
spray. Stir Brown Sugar Twin and parsley flakes into remaining tomato sauce.
Evenly spoon sauce over meatballs. Cover and cook on LOW for 4 to 6 hours.
When serving, evenly spoon sauce over meatballs.

HINTS: 1. A self-seal sandwich bag works great for crushing crackers.

Thaw corn by placing it in a colander and rinsing it under hot water for 30
seconds.

HE: 2 Protein  1 1/2 Vegetable  2/3 Bread  1 Optional Calories
194 Calories  6g Fat  16g Protein 19g Carb  640mg Sodium  2g Fiber
DIABETIC: 2 Meat  1 Vegetable  1 Starch

A Potful of Recipes by JoAnna M. Lund

FRENCH ONION MEATLOAF

FRENCH ONION MEATLOAF

Source of Recipe

JoAnna M. Lund

Recipe Introduction

Serves 6



List of Ingredients


1 cup chopped onion

16 ounces extra-lean ground sirloin beef or turkey breast

1/2 cup + 1 tablespoon dried fine bread crumbs

1 (2.5 ounce) jar sliced mushrooms, drained

6 tablespoons Kraft Fat Free French Dressing*

3 (3/4-ounce) slices Kraft reduced-fat Swiss cheese

1 tablespoon finely chopped fresh parsley or 1 teaspoon dried parsley flakes


Instructions


Preheat oven to 350 degrees.
Spray a 9-x-5-inch loaf pan with butter-flavored cooking spray.
In a large skillet sprayed with butter-flavored cooking spray,
saute onion for 5 minutes.

In a large bowl, combine meat, bread crumbs, mushrooms,
onion, and 1/4 cup French dressing. Mix well to combine.

Pat mixture into prepared loaf pan. Bake for 40 minutes.

Evenly arrange Swiss cheese slices over partially baked meat loaf.
Stir parsley into remaining 2 tablespoons French dressing.
Drizzle dressing mixture evenly over top.

Continue baking for 10 to 15 minutes.
Place baking dish on a wire rack and let set for 5 minutes.
Divide into 6 servings.

Final Comments

HINT: Makes wonderful cold sandwiches.

Each serving equals:
HE: 2 1/2 Protein, 1/2 Bread, 1/2 Vegetable, 1/4 Slider, 5 Optional Calories
*************************************************************
211 Calories, 7gm Fat, 22gm Protein, 15gm Carbohydrate,
458mg Sodium, 149mg Calcium, 1gm Fiber
*************************************************************
DIABETIC: 2 1/2 Protein, 1/2 Starch, 1/2 Vegetable

"Healthy Exchanges Food Newsletter August 2003, pg. 11."

Corny Chicken Casserole

To lower the sodium content, use unseasoned cooked chicken breast
instead of
canned, a lower-sodium canned soup, and a lower salt canned corn. To
reduce
fat content, use the "healthy" style canned soup and lower-fat cheddar
cheese.



* Exported from MasterCook *

                       Corny Chicken Casserole

Recipe By     :Beverly Mills and Alicia Ross
Serving Size  : 6     Preparation Time :0:00
Categories    : Main dish                       Poultry
              Quick meals

Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
2               cups  frozen green, yellow and red pepper stir
                      fry mix
2               cups  frozen chopped broccoli
15 1/4        ounces  canned whole kernel corn
10            ounces  canned chicken -- white meat
8 1/2         ounces  creamed corn
10 1/2        ounces  cream of chicken soup, condensed
                      black pepper -- to taste
6                     corn muffins -- or 4 extra large
2               cups  shredded cheddar cheese -- extra sharp

Pre-heat oven to 475º (450º if it tends to run hot).

Combine the bell pepper mix and broccoli in a 1 1/2 quart
microwave-safe
bowl or casserole dish and defrost on High for 3 minutes. If no
microwave,
take out early to defrost or defrost while in the bags under running
water
before mixing together.

Drain the whole-kernel corn and canned chicken and combine in a 13 x 9
inch glass baking dish. Add the soup, cream-style corn, and the
pepper/broccoli mix. Season with black pepper, stir well to mix, then
spread evenly in the dish.

Bake for 10 minutes, uncovered.

While baking, cut each muffin into 4 wedges. After the casserole is
cooked
for 10 minutes, sprinkle the cheese evenly over the top, then place the
muffin wedges on top of the dish in an even design.

Continue to bake uncovered until the cheese is melted and the casserole
is
bubbly around the edges, about 5 minutes. Remove from the oven and
serve
while hot.

Source:
"Desperation Dinners"
Copyright:
"1997"

                                  - - - - - - - - - - - - - - - - - -
-

Per Serving: 552 Calories; 25g Fat (39.4%
calories from fat); 28g Protein; 57g Carbohydrate; 6g Dietary Fiber;
88mg
Cholesterol; 1440mg Sodium.  Exchanges: 3 1/2 Grain(Starch); 3 Lean
Meat;
1 Vegetable; 3 Fat.


Nutr. Assoc. : 3591 0 0 0 0 0 0 0 0

Slow Cooker Mexican Beef Soup 8 hours

Serves 8

Slow Cooker Mexican Beef Soup

Prep: 15 min, Cook: 8:00.
1 lb. Beef Stew Meat, cut into 1/2 inch cubes
1-2/3 cups beef stock
2 cups water
1 lb. Mexican style frozen vegetables
1-2/3 cups Mexican style chunky tomato sauce
1 lb. canned pinto beans, rinsed and drained
2 tsp. ground cumin
1 lb. canned black beans, rinsed and drained
1/4 tsp. seasoned salt
1/4 tsp. garlic pepper
1/2 cup sour cream

Combine first 7 ingredients in an electric slow cooker on low
heat. Cover and cook 8 to 81/2 hours, or until beef is tender.
Increase heat to high. Stir in remaining ingredients, except sour
cream. Cover and heat another 10-20 minutes until hot. Serve with
a dollop of sour cream.

This recipe serves 8 people. Due to the nature of this recipe,
it adjusts the number of servings in multiples of 8 only.



Per serving: calories 292, fat 9.6g, 29% calories from fat, cholesterol 52mg,
 protein 22.9g, carbohydrates 30.3g, fiber 9.8g, sugar 7.6g, sodium 647mg,
 diet points 5.2.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.7, Fruit: 0.0, Bread: 1.7, Lean meat: 1.9,
 Fat: 0.6, Sugar: 0.0, Very lean meat protein: 0.0Per serving:

Mexican Chicken Soup 6 hours

Mexican Chicken Soup

Recipe By :
Serving Size : 10
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ -------- -------- -------
2 cups cooked chicken -- chopped
10 ounces frozen corn kernels
1 large onion -- chopped
2 cloves garlic -- pressed
28 ounces chicken broth -- low sodium
6 ounces tomato paste
15 ounces tomatoes, canned
10 ounces Ro-Tel
15 ounces canned black beans -- drained( OR Use what bean you
like)
3/4 teaspoon salt
2 teaspoons ground cumin
1 teaspoon chili powder
1/4 teaspoon black pepper

Dump all into a slow cooker and cook on high for 6 hrs.

Or, put in a large pot and cook on the stove for a couple of hours.

Serve with grated cheese on top, and/or with tortilla chips. Can spice up
With salsa.

Yield:
"10 cups"
- - - - - - - - - - - - - - - - - - -

Per serving: 156 Calories (kcal); 3g Total Fat; (14% calories from fat);
15g
Protein; 19g Carbohydrate; 24mg Cholesterol; 884mg Sodium
Food Exchanges: 1 Grain(Starch) Food Exchanges: 1 Grain(Starch) ; 1
Fat; 0 Other Carbohydrates

NOTES : You can use more chicken if desired. Or, start with boneless
Chicken breasts, cubed. Use low-sodium chicken broth. I used Swanson in
The box.

Joan Mershon's Spanish Rice - Crockpot 7-10 hours

This makes a *lot* - fills my old orange and brown 30 year old Rival pot when doubled.


Sue in NJ     


             
* Exported from MasterCook *

                 Joan Mershon's Spanish Rice - Crockpot

Recipe By     :Joan Mershon
Serving Size  : 6     Preparation Time :0:00
Categories    : Crockpot                        Grains
                    Vegan


 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  ------------ --------- --------- --
 2        large  onions -- diced
 2        large  green peppers -- minced
 4        cans diced tomatoes
 24       ounces  Tomato Sauce
 3        cups  Water
 4        teaspoons  Chili powder
 4        teaspoons  Worcestershire sauce -- vegetarian
 3        tsp  Garlic powder
 2        cups  Brown rice
 2        tbsp  Salsa

Stir all ingredients together.  Cover and cook on low 7-10 hours.

Source:
 "various mailing lists"
Copyright:
 "22 Mar 95"

                                   - - - - - - - - - - - - - - - - - - -

Per Serving: 136 Calories; 1g Fat (7.0% calories
from fat); 4g Protein; 30g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 485mg Sodium.  Exchanges: 1 1/2 Grain(Starch) ; 1 1/2
Vegetable; 0 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Diabetic Pepper Steak Stew 6-8 hours

Diabetic Pepper Steak Stew
Source: Put A Lid On It! Crockpot Cookbook

1 pound lean round steak, cut into pieces
2 1/2 cups green bell pepper, coarsely chopped
1/2 cup onion, chopped
3 cups raw potatoes, diced
1 (12 ounce) jar fat free beef gravy
1/4 teaspoon dried minced garlic

Spray crock pot with butter-flavored cooking spray. Add steak
pieces, green pepper, onion and potatoes and stir to combine.
Stir in gravy and garlic. Cover and cook on LOW for 6-8 hours.

Mix well before serving.

Exchanges: 2 Meat, 1 Starch, 1/2 Vegetable

2 Protein, 1 Vegetable, 1 1/2 Bread, 1/4 Slider, 5 Optional

Calories 196 Calories, 4 gm Fat, 23 gm Prot, 17 gm Carb, 361
mg Sodium, 15 mg Calcium, 2 gm Fiber (per serving-
approximately 4 servings)