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

Cranberry-Walnut Whole Wheat Roll

Cranberry-Walnut Whole Wheat Rolls

Serve these freshly baked crowns for dinner or breakfast.

SERVINGS: 24 rolls

CARB GRAMS PER SERVING: 19

Nutrition Facts Per Serving:

• Servings: 24 rolls
• Calories119
• Total Fat (g)3
• Saturated Fat (g)1
• Cholesterol (mg)6
• Sodium (mg)127
• Carbohydrate (g)19
• Fiber (g)1
• Protein (g)3

Diabetic Exchanges

• Starch (d.e.)1
• Fat (d.e.).5

2-3/4	to 3-1/4 cupsall-purpose flour
1	packageactive dry yeast
1	cupfat-free milk
1/4	cupbutter, margarine, or shortening
2	tablespoonssugar
1	teaspoonsalt
1/2	cup refrigerated or frozen egg product, thawed, or 2 eggs
1-1/4	cups whole wheat flour
2/3	cup snipped dried cranberries
1/3	cup walnuts or pecans, toasted and finely chopped
2	teaspoons finely shredded orange peel

1. In a large bowl, stir together 2 cups of the all-purpose flour and the yeast. In a medium saucepan, heat and stir milk, butter, sugar, and salt just until warm (120 degree F to 130 degree F) and butter almost melts. Add milk mixture and egg to flour mixture. Beat with an electric mixer on low to medium speed for 30 seconds, scraping side of bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in whole wheat flour, cranberries, nuts, orange peel, and as much of the remaining all-purpose flour as you can.

2. Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape the dough into a ball. Place in a lightly greased bowl; turn once. Cover; let rise in a warm place until double in size (about 1 hour).

3. Punch down dough. Turn out dough onto a lightly floured surface. Divide dough in half. Cover; let rest for 10 minutes. Meanwhile, lightly grease twenty-four 2-1/2-inch muffin cups.

4. Divide each portion of the dough into 36 pieces. Shape each piece into a ball, pulling edges underneath to make a smooth top. Place 3 of the balls into each prepared muffin cup, smooth sides up. Cover and let rise in a warm place until nearly double in size (about 30 minutes). Preheat oven to 375 degree F.

5. Bake for 12 to 15 minutes or until golden brown. Immediately remove rolls from muffin cups. Cool on wire racks. Makes 24 rolls.

Make-Ahead Directions: Prepare as directed though step 2, except do not let rise. Cover with greased plastic wrap and chill overnight or up to 24 hours. Let stand at room temperature for 30 minutes. Continue as directed in steps 3 through 5 (the rising time in step 4 may need to be increased by 10 to 15 minutes).

A Side Note About Nutritional Info

Many of the recipes on this site are recipes that I have collected over the years from many sources - friends, listserves, my own concoctions, etc. Where available, I list the sources.

When nutritional information is available, I tag the recipe accordingly. The same applies to diabetic exchange information. Crockpot recipes will feature the cooking time in the recipe title. If none of this information is tagged, it means I do not have the information.

Roasted Asparagus

ROASTED ASPARAGUS

Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
Info: http://diabeticgourmet.com/book_archive/details/73.shtml

INGREDIENTS

- 20 medium-width asparagus spears
- 2 teaspoons olive oil
- 2 teaspoons lemon juice
- Salt and pepper to taste
- 2 garlic cloves, very finely minced

DIRECTIONS

Preheat the oven to 450 degrees F.

Place the asparagus spears side by side in a single
layer on a baking sheet lined with parchment paper
or aluminum foil sprayed with cooking spray.

Combine the remaining ingredients
and sprinkle them over the asparagus.

Roast the asparagus for 10 minutes
until cooked through but crisp.

Nutritional Information Per Serving (5 spears):
Calories: 41, Fat: 3 g, Cholesterol: 0 mg, Sodium: 9 mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Enchilada Casserole

prep time5 minutes

total time30 minutes

4 servings-1 c. each

1 lb. Ground turkey

1/4 cup chopped onions

1 can (8 oz.) tomato sauce

1/2 cup Water

2 tsp. Chili powder

4 Corn tortillas

1 cup 2% Milk Shredded Reduced Fat Cheddar Cheese

1/2 cup chopped tomatoes

1/4 cup fat free sour cream or plain yogurt

Skillet Preparation

Cook meat and onions in large skillet on medium-high heat 3 to 5 min. or until meat is no longer pink; drain. Stir in tomato sauce, water and chili powder; cook until heated through. Transfer to bowl. Assemble in skillet as directed. Cover; heat 2 min. or until cheese is melted. Top with sour cream and tomatoes.

Calories

390

Total fat

15 g

Saturated fat

8 g

Cholesterol

105 mg

Sodium

590 mg

Carbohydrate

29 g

Dietary fiber

5 g

Sugars

4 g

Protein

30 g

Vitamin A

25 %DV

Vitamin C

15 %DV

Calcium

30 %DV

Slow Cooked Spaghetti Squash 6-8 hours

Slow Cooked Spaghetti Squash

Easy to do, diabetic-friendly, and delicious. This flexible recipe can
be a light main course or a side dish.

Recipe By: Pete & Peggy Romfh
Serving Size: 4
Cuisine: American
Main Ingredient: Squash
Categories: Low Sugar, Diabetic, Atkins-Friendly, Low Carb, Kid
Friendly, Slow cook, Simple - Easy, Vegetables, Side Dish, Main Dish

-= Ingredients =-
1 large Spaghetti Squash ; - about 2 lbs
14 ounces Tomato, crushed ; - 1 can (low salt)
4 cloves Garlic ; - crushed
1 teaspoon Oregano ; - to taste
1 teaspoon Splenda ; - to taste
1 pinch Red pepper flakes
1/2 pound Italian Sausage ; - fried, drained, & crumbled
1/4 cup Parmesan cheese ; - grated
1 bunch Parsley

-= Instructions =-
Split the squash in half lengthwise. Clean out the seeds and center
pulp.  Use a fork to punch some holes in the flesh without going all
the way through the skin.  Place both halves in a slow cooker or
crockpot.

Mix together the tomatoes, garlic, oregano, Splenda, pepper flakes,
and sausage. Fill each squash half with this mixture. You can also use
your favorite Marinara sauce from the can or jar if you want to save
time.

Place the cover on the pot and cook. It takes about 6-8 hours on low
or 4-6 hours on high. Cook until squash is very tender all the way
through.

Scrape out the cooked squash with a large fork. The fibrous flesh will
come out in spaghetti-like strands already coated with the delicious
sauce. Garnish each serving with some parmesan and parsley.

Serve as a main course or side dish as you desire.

For a vegetarian version omit the sausage and add some mushrooms.

Each (app 1½ cup) serving contains an estimated:
Cals: 340, FatCals: 140, TotFat: 16g
SatFat: 7g, PolyFat: 2g, MonoFat: 7g
Chol: 54mg, Na: 673mg, K: 750mg
TotCarbs: 25g, Fiber: 5g, Sugars: 6g
NetCarbs: 20g, Protein: 20g

Mint Thins

These taste just like the Girl Scouts Thin Mints - quick and easy to make.

Source: Kraft Foods

Mint Thins

Prep Time:

15 min

Total Time:

45 min

Makes:

Makes 12 servings.

What You Need!

1 pkg. (8 squares) BAKER'S Semi-Sweet Chocolate, melted, slightly cooled

1/4 tsp. peppermint extract

1 sleeve RITZ Crackers (36 crackers)

1 candy cane (6 inch), crushed

Make It!

MIX chocolate and extract.

DIP crackers in chocolate, turning to completely coat each cracker. Carefully scrape off excess chocolate. Place crackers in single layer on waxed paper-covered baking sheets; sprinkle with crushed candy.

REFRIGERATE 30 min. or until chocolate is firm.

Nutrition Information

Calories

140

Total fat

8 g

Saturated fat

4 g

Cholesterol

0 mg

Sodium

80 mg

Carbohydrate

19 g

Dietary fiber

2 g

Sugars

10 g

Protein

2 g

Vitamin A

0 %DV

Vitamin C

0 %DV

Calcium

2 %DV

Iron

6 %DV

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RecipeDetail

Pumpkin Cookie Dip

Pumpkin cookie dip

1 package 8 ounces cream cheese room temp

2 jars 7 ounces each marshmallow creme

1 can 15 ounce solid pack pumpkin

1 tsp ground cinnamon

1 tsp grated orange peel

gingersnaps or vanilla wafers

In large bowl beat cream cheese and marshmallow creme till smooth. Stir in pumpkin,cinnamon and orange peel. Serve as dip with cookies. Store in fridge. makes 4 cups

NUTRITION FACTS:

1 serving 2 tbsp = 50 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol,27 mg sodium,6 g carbohydrate,1g fiber,1 g protein

Barley, Carrot and Ham Soup

SOURCE: The 8 Week Cholesterol Cure

NOTE: I made this in a 5 qt crockpot and cooked for 6 hours rather than cooking on the stove. This made enough to leave down for lunches and dinner tomorrow and enough to fill up a container for the deep freezer stockpile.

8 c. fat-free reduced sodium chicken broth or water (I make my own no salt chicken broth or veggie broth)
2 c. barley
1 lb 96% fat-free ham (I use turkey ham)
6 carrots, chopped
1 onion
1 clove garlic
any spices you like

In a large saucepan, bring all ingredients slowly to a boil/ With a skimmer or slotted spoon, skim any grayish matter that rises to the top. Cover and simmer gently for 45 minutes.

Serving Size: 1 cup
Calories: 192
Fat: 3.15 grams
Cholesterol: 16.6 mg
Sodium: 663 mg (lower if you use your own broth)

Black Bean Pasta Cancun

Take a Cancun trip for two without leaving home! This easy pasta salad combines pasta, black beans and all the flavors of Cancun. From eatbetteramerica.

Prep Time:25 min

Start to Finish:25 min

makes:2 servings

2	cups uncooked radiatore (nugget) pasta (4 oz)
1	can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with green chilies
1	cup Progresso® black beans (from 15-oz can), drained, rinsed
1/2	teaspoon grated lime peel
1/4	teaspoon ground cumin
1/4	bell pepper, cut into 2x1/4-inch strips
2	tablespoons fat-free sour cream
2	lime wedges
	Cilantro leaves, if desired

1.	Cook and drain pasta as directed on package, omitting salt.
2.	Meanwhile, in 2-quart saucepan, heat tomatoes to boiling. Stir in pasta, beans, lime peel, cumin and bell pepper. Reduce heat to low; cover and cook 2 to 3 minutes, stirring occasionally, until hot. Garnish with sour cream, lime and cilantro. Squeeze lime over pasta.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 430 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 120mg; Total Carbohydrate 83g (Dietary Fiber 14g, Sugars 7g); Protein 18g % Daily Value*: Vitamin A 30%; Vitamin C 35%; Calcium 15%; Iron 25% Exchanges: 4 Starch; 1 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat Carbohydrate Choices: 5 1/2 MyPyramid Servings: 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Asian Rice and Bean Burgers

Skip the beef! Brown rice, lentils, cashews and a dash of stir-fry sauce make sensational veggie burgers. From eatbetteramerica.

Prep Time:25 min

Start to Finish:1 hr 15 min

makes:4 servings

Burgers
1/2	cup uncooked brown rice
1/4	cup dried lentils (2 oz), sorted, rinsed
1 1/2	cups water
2	tablespoons finely chopped cashews, slivered almonds or dry-roasted peanuts
2	tablespoons Progresso® plain dry bread crumbs
2	tablespoons stir-fry sauce
4	medium green onions, finely chopped (1/4 cup)
1/4	cup fat-free egg product
Vegetable Sauce
1	medium stalk celery, sliced (1/2 cup)
1	medium carrot, peeled, sliced (1/2 cup)
1/2	cup water
2	tablespoons stir-fry sauce
	Hot cooked Chinese noodles or rice, if desired

1.	In 2-quart saucepan, heat rice, lentils and 1 1/2 cups water to boiling. Reduce heat to low. Cover; simmer 30 to 40 minutes, stirring occasionally, until lentils are tender and water is absorbed. Cool slightly.
2.	In saucepan, mash rice mixture slightly with fork. Stir in remaining burger ingredients. Shape mixture into 4 patties, about 1/2 inch thick.
3.	Spray 10-inch skillet with cooking spray. Cook patties in skillet about 10 minutes, turning once, until golden brown. Remove from skillet; keep warm.
4.	In same skillet, mix sauce ingredients; heat to boiling. Reduce heat to medium; add burgers. Cover; cook 5 to 8 minutes until burgers are hot and vegetables are crisp-tender. Serve sauce and burgers over Chinese noodles.

Nutritional Information

1 Serving: Calories 200 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 600mg; Total Carbohydrate 35g (Dietary Fiber 5g, Sugars 5g); Protein 8g % Daily Value*: Vitamin A 60%; Vitamin C 2%; Calcium 4%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Indian-Spiced Potatoes and Spinach

SOURCE: The Sugar Solution

2 medium russet potatoes, scrubbed and cut into ½" chunks
2 tablespoons canola oil
3 large cloves garlic, minced
1 medium onion, chopped
1¾ teaspoons ground cumin
¾ teaspoon ground coriander
½ teaspoon ground turmeric
¼ teaspoon ground ginger
¼ teaspoon salt
¼ teaspoon ground black pepper
? teaspoon ground cinnamon
2 cups frozen cut leaf spinach (from a bag)
2-4 tablespoons water
½ cup (4 ounces) fat-free plain yogurt

Place a steamer basket in a large saucepan with ½ inch of water. Place the potatoes in the steamer and bring to a boil over high heat. Reduce the heat to medium, cover, and cook for 20 minutes, or until the potatoes are very tender. Drain the potatoes and transfer to a bowl. Cover to keep warm. Dry the saucepan.

Heat the oil in the saucepan over medium heat. Add the garlic and onion and cook, stirring frequently, for 5 minutes, or until soft. Add the cumin, coriander, turmeric, ginger, salt, pepper, and cinnamon. Cook, stirring, for 30 seconds.

Add the potatoes and cook, stirring frequently, for 5 minutes, or until crisp and golden. Add the spinach and 2 tablespoons of the water. Cover and cook, tossing gently (add additional water 1 tablespoon at a time, if needed), for 5 minutes, or until heated through.

Place in a serving bowl. Spoon the yogurt on top and serve hot.

Makes 4 servings

Per serving: 195 calories, 8 g protein, 24 g carbohydrates, 7 g fat, 1 mg cholesterol, 350 mg sodium, 6 g dietary fiber
Diet Exchanges: 1 vegetable, 1 bread, 1 meat, 1 fat
Carb Choices: 1½

Chicken Hungarian Goulash

Chicken Hungarian Goulash

4 1/2 ounces ziti pasta, tube shape (1 1/2 cups uncooked)
1 pound skinless, boneless chicken breasts, cut into bite-size pieces
3/4 cup onion, chopped
1 1/2 cups chopped green bell pepper
1 can (14.5 ounces) diced tomatoes, not drained*
1 can (8 ounces) tomato sauce*
1/2 to 1 tablespoon paprika
1 tablespoon dried parsley
1/2 teaspoon salt (optional)
1/8 teaspoon ground black pepper

Cook pasta noodles according to package directions, omitting salt and oil. Drain and set aside.

Meanwhile, spray a large skillet with nonstick cooking spray. Add chicken, onion, and green pepper and stir-fry until browned. Add diced tomatoes, tomato sauce, paprika, parsley and cooked noodles. Simmer until chicken is cooked. Serves: 4.

Note: One serving is a good source of fiber.

* Sodium is figured for no added salt.

Variation: For Beef Hungarian Goulash, substitute 1 pound top sirloin for chicken.

Nutritional Information
Serving Size: 1 1/2 cups
Carb Servings: 2 1/2
Exchanges: 2 starch, 2 vegetable, 3 lean meat
Nutrient Analysis with Chicken: calories 315, total fat 4g, saturated fat 1g, cholesterol 69mg, sodium 96mg, total carbohydrate 38g, dietary fiber 4g, sugars 11g, protein 32g
Nutrient Analysis with Beef: calories 321, total fat 6g, saturated fat 2g, cholesterol 64mg, sodium 84mg, total carbohydrate 38g, dietary fiber 4g, sugars 11g, protein 29g

Source for both recipes: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D

Hawaiian Chicken Salad

A good way to use up leftover chicken or turkey

Hawaiian Chicken Salad

2 cups chicken or turkey, cooked and cubed
2 cups brown rice, cooked and cold
1 cup celery, diced
1 (8 ounce) can sliced water chestnuts, drained
2 (8 ounce) cans pineapple tidbits in juice, drained
1/3 cup light mayonnaise
2 tablespoons fat-free milk
1 tablespoon lemon juice
1/2 teaspoon salt (optional)
1/2 teaspoon curry powder
1/4 teaspoon ground black pepper

In a large bowl, mix chicken or turkey, rice, celery, water chestnuts, and pineapple.

In a smaller bowl, mix mayonnaise, milk, lemon juice, salt, curry powder and pepper for the dressing.

Toss dressing with the chicken mixture. Serves: 4.

Nutritional Information
Serving Size: 1 1/2 cups
Carb Servings: 2
Exchanges: 1 1/2 starch, 1/2 fruit, 3 lean meat
Nutrient Analysis: calories 294, total fat 9g, saturated fat 1g, cholesterol 59mg, sodium 209mg, total carbohydrate 28g, dietary fiber 2g, sugars 4g, protein 25g

Holiday Scalloped Potatoes

A stray from the norm in terms of scalloped potatoes, these are savory and
requested by the hubbers for Thanksgiving and Christmas.

Holiday Scalloped Potatoes

1-1/2 lbs red potatoes or yukon gold
1 lb sweet potatoes
1 medium onion, chopped (1/2 cup)
1/4 c. margarine
3 tbsp. flour
2-1/4 c. ff evaporated milk (very important for consistency)
1/2 c. parmesan cheese
1/2 tsp dried taragon
1/2 tsp salt
1/2 tsp pepper

Preheat oven to 350. Thinly slice the red or or yukon potatoes-
DO NOT PEEL.  Peel and thinly slice the sweet potatoes.

In medium saucepan, cook onion in margarine until tender.
Stir in flour; cook and stir for 1 minute.  Add milk all at once.
Cook and stir until thickened and bubbly.  Stir in parmesan cheese,
tarragon, salt and pepper.

Arrange half of the potatoes in greased 2-qt. baking dish,
alternating in rows if desired.  Spoon half of sauce over
potatoes.  Arrange remaining potatoes and sweet potatoes over sauce.

Top with remaining sauce.

Bake covered for 40 minutes.  Uncover and bake 30 minutes longer
or until potatoes are tender and sauce is golden.

8 servings

NUTRITION FACTS:  237 calories, 10 g total fat ( 6 g saturated).
26 mg cholesterol, 366 mg sodium, 30 g carb, 3 g dietary fiber,
8 g protein

Cranberry Nut Bread

* Exported from MasterCook *

Cranberry Nut Bread

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins, Quick Breads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 Tablespoons vegetable shortening
1 cup sugar
1 egg
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup cranberries -- cut in half
1 orange -- juice & rind (add OJ or water to
make 3/4 c. of liquid)
1/2 cup pecans

Grease and flour a 1-lb. loaf pan. Combine all ingredients,
don't over mix. Bake 1 hour at 350 degrees. Should leave
sides of pan when done; test with a toothpick. Let stand
for 24 hours. Freezes well.

Source:
"Ocean Spray"
Yield:
"1 pound"

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

Per Serving (excluding unknown items): 204 Calories; 6g Fat
(25.0% calories from fat); 3g Protein; 36g Carbohydrate;
1g Dietary Fiber; 16mg Cholesterol; 208mg Sodium.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat;
1 Other Carbohydrates.

I do cut the cranberries by hand or get DH to if I'm lucky.
You can chop the nuts in the processor. I would do them first
and remove. Then do your orange, the whole orange less seeds.
Add your other liquid ingredients and then add the dry to mix.
If it appears too dry, here is where I add more OJ.
Stir your previously chopped nuts and the cranberries in last.

PER SERVING (1 slice): Cal. 211, Fat Cal. 54, Protein 3grams, Carb. 37grams,
 Fat 6grams, Chol. 18mg., Sodium 313mg.

SOURCE:  Ocean Spray

Cranberry Thanksgiving Salad

CRANBERRY THANKSGIVING SALAD

2 C. fresh cranberries
1/2 C. Splenda
1 1/2 C. cold water
1 (4-serving) pkg. sugar-free strawberry Jell-O
2 C. (2 med.) diced bananas
6 T. (1 1/2 oz.) chopped walnuts
1/4 C. fat free mayo
1/2 C. Cool Whip Free
Lettuce leaves

In a medium saucepan, combine cranberries, Splenda and water.
Cook over medium heat until cranberries become soft, stirring often.
 Remove from heat.  Stir in dry Jell-O.

Refrigerate until syrupy.  Fold in bananas and walnuts.  Pour into
8x8" dish.  Refrigerate until set.  Cut into 8 servings.  In a
small bowl, combine mayo and Cool Whip.  For each serving, place
salad piece on lettuce leaf and top with full 1 T. mayo mixture.

Serves 8 - Each serving equals:
HE:  3/4 Fr, 1/2 Fa, 1/4 Pr, 1/4 Sl, 4 OC
104 Calories, 4 gm Fa, 1 gm Pr, 16 gm Ca, 72 mg So, 11 mg Cl, 2 gm Fi
DIABETIC:  1/2 Fr, 1/2 Fa, 1/1 St/Ca

from "Healthy Exchanges Newsletter"  November 2000

BASQUE-STYLE CHICKEN STEW

CROCKPOT
FLEX POINTS PER SERVING: 4

* Exported from MasterCook *

BASQUE-STYLE CHICKEN STEW

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Breasts Stew

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
2 tablespoons olive oil
6 slices Canadian bacon -- diced 1/2 inch
8 ounces mushroom -- sliced
1 green bell pepper -- cubed
1 red bell pepper -- cubed
1 bunch green onions -- 1/2 - 1 "chunks
1 pound boneless skinless chicken breasts -- 1" cubes
2 tablespoons balsamic vinegar
1/2 teaspoon marjoram
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup fat-free chicken broth
2 cups tomatoes -- canned

Heat olive oil in a large skillet; sauté bacon until browned.
Add mushrooms, peppers and green onions and sauté for a minute.
Add vinegar and cook 1 minute more, scraping up the browned bits from the bottom of the pan. Set aside.

Place chicken in slow cooker. Add sautéed bacon and vegetable mixture
to the pot, the olives (optional). Combine the remaining ingredients in a
bowl and mix. Pour over chicken and vegetables in the slow cooker. Cover and
cook on low for 8 - 10 hours. Can serve over rice.

Source:
"Simmering_Crockpot@ yahoogroups. com"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 203 Calories; 8g Fat
(34.4% calories from fat); 25g Protein; 8g Carbohydrate; 2g
Dietary Fiber; 58mg Cholesterol; 655mg Sodium.

Exchanges: 0 Grain(Starch) ; 3 1/2 Lean Meat; 1 1/2 Vegetable;
0 Fruit; 1 Fat.

NOTES : FLEX POINTS PER SERVING: 4

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

El Grande Garden Skillet

El Grande Garden Vegetable Skillet
Serves 4 (1-1/4 cups)

1 cup coarsely chopped onion
1 cup coarsely chopped green bell pepper
3 cups diced cooked potatoes
1-1/2 cups chopped fresh tomatoes
1/2 cup salsa
1 tsp chili seasoning
1/2 tsp dried minced garlic
1 tsp dried parsley flakes
1/4 tsp black pepper

In a large skillet sprayed with olive oil flavored cooking spray, saute onion,
green pepper, and potatoes for 5 minutes, stirring often. Stir in tomatoes,
salsa, chili seasoning, garlic, parsley flakes, and black pepper. Continue
cooking for 5 minutes or until mixture is heated through, stirring occasionally.

152 Calories;0g Fat;4g Fiber
Exchanges: 1-1/2 Starch; 1 Vegetable

GRECIAN SPAGHETTI SQUASH SAUTE

FLEX POINTS PER SERVING: 5

* Exported from MasterCook *

GRECIAN SPAGHETTI SQUASH SAUTE

Recipe By :Weight Watchers.com
Serving Size : 4 Preparation Time :0:00
Categories : Spaghetti Squash

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
2 pounds spaghetti squash -- raw
2 teaspoons olive oil
1/2 cup scallions -- sliced
2 teaspoons garlic -- minced
1 14 1/2 oz. can diced tomatoes -- undrained
1 cup chickpeas -- canned, drained and rinsed
1 teaspoon dried oregano
1 teaspoon lemon zest -- freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup dill -- or mint, fresh, chopped
1/4 cup fat-free crumbled feta -- or pot cheese

1. Pierce squash with a fork in several places.
Place on a microwave-safe plate in microwave. Microwave on high,
turning squash over every 3 minutes, until tender, about 12 to 15
minutes; let stand 5 minutes.

Halve squash lengthwise and scoop out seeds.


2. Meanwhile, heat oil in a large nonstick skillet. Add scallions and
garlic; cook, stirring until fragrant, about 1 minute. Add diced
tomatoes, chickpeas, oregano, lemon zest, salt and pepper;
bring to a boil.

3. Cut cooked squash in half lengthwise; scrape out seeds and
then scrape strands of squash into skillet with a fork.

Cook, stirring, until squash strands are well coated.
Remove from heat and stir in dill or mint. Top with feta cheese.


Yields about 1 cup of squash and 1 tablespoon of cheese per serving.

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

Per Serving (excluding unknown items): 302 Calories; 7g Fat
(19.4% calories from fat); 12g Protein; 53g Carbohydrate;
10g Dietary Fiber; 0mg Cholesterol; 195mg Sodium.

Exchanges: 2 Grain(Starch) ; 1/2 Lean Meat; 4
Vegetable; 0 Fruit; 1 Fat.

NOTES : FLEX POINTS PER SERVING: 5

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