Suggested Healthy Serving Sizes for People with Diabetes

These serving sizes are here to help you determine simple, healthy portion sizes in general. These serving sizes are not intended to be used for all of the recipes in this cookbook.

Appetizer dips: 1-2 Tbsp.

Beans and legumes, cooked: ½ cup

Beverages: 1 cup

Desserts: ½ cup, ⅛ pie

Fruit: ½ cup

Frozen desserts: ½ cup

Grains and pasta side dishes: ½ cup

Main-dish sauces (for pasta, etc.): ½ cup

Meat, poultry and seafood, cooked: 3-4 ounces, about the size of a deck of cards

One-dish meals (meat, poultry, seafood, meatless), cooked: 1-1½ cups

Salad dressings, barbecue sauce: 2 Tbsp.

Salads: ½ cup fruit, grain, or bean salads; 1½ to 2 cups lettuce salads

Sauces: 2 Tbsp.

Soup: ¾-1 cup (as a side dish or appetizer); 1-1½ cups (as a main dish)

Vegetables, cooked: ½ cup

Copyright © 2014 by Phyllis Pellman Good

All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Good Books, 307 West 36th Street, 11th Floor, New York, NY 10018.

Good Books books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Good Books, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

Good Books in an imprint of Skyhorse Publishing, Inc.®, a Delaware corporation.

Visit our website at www.goodbooks.com.

10 9 8 7 6 5 4 3 2 1

Library of Congress Cataloging-in-Publication Data is available on file.

Cover illustration and illustrations throughout the book by Cheryl Benner

Design by Cliff Snyder

Print ISBN: 978–1-56148–790–5 (paperback edition)

978–1-56148–789–9 (hardcover gift edition)

978–1-56148–791–2 (comb-bound paperback edition)

Ebook ISBN: 978-1-68099-017-1

Printed in the United States of America

Publisher's Cataloging-in-Publication Data

Good, Phyllis Pellman

Fix it and enjoy it! Church suppers diabetic cookbook : 500 great stove-top and oven recipes for everyone! / by Phyllis Pellman Good ; with the American Diabetes Association.

p. cm.

ISBN 978-1-56148-790-5 (pbk.)

ISBN 978-1-56148-791-2 (comb-bound)

ISBN 978-1-56148-789-9 (Hardcover)

Includes index.

1. Diabetes --Diet therapy --Recipes. 2. Cookbooks. I. Fix it and enjoy it! Church suppers diabetic cookbook : five hundred great stove-top and oven recipes for everyone! II. American Diabetes Association. III. Title.

RC662 .G66 2013

641.5/6314 --dc23

2013933620

Table of Contents

Suggested Healthy Serving Sizes for People with Diabetes

Yes, a Church Suppers Cookbook for Anyone with Diabetes!

Tips for Healthier, Happier Eating

Frequently Asked Questions about Diabetes and Food

A Word About Brands and Sugar Substitutes

Carrying-in-the-Food Tips

Hosting Tips

_____________________________

Chicken and Turkey Main Dishes

Pork Main Dishes

Beef Main Dishes

Seafood Main Dishes

Pasta, Beans, Rice, and Vegetable Main Dishes

Soups

Salads

Vegetables

Desserts

Appetizers and Beverages

Breakfast Dishes

Breads

_____________________________

From-Scratch Replacement Recipes

Index

About the Author

Yes, a Church Suppers Cookbook for Anyone with Diabetes!

When our kids were in college, they perfected a scouting system to discover which churches were having a carry-in meal each Sunday. Then they and their friends would systematically, and apparently without shame, show up at the church serving food that day, join the line in the fellowship hall, and enjoy the taste of home-plus.

Church suppers are an American institution. Some are held once a month or once a season. Others happen weekly over the dinner hour and during the week. Some go on at noon on Sundays, right after church.

In certain communities, everyone contributes food to a specified menu. Elsewhere, each person or household who comes brings a dish of their choice for the buffet.

But if you have diabetes, you likely stand back and watch others filling their plates—or join in guiltily.

Phyllis Pellman Good

The recipes in this book are for anyone who’s concerned about their calorie and carbohydrate intake. But we especially wanted to make it possible for persons with diabetes to enjoy a church supper. So take these dishes to your church’s next fellowship meal—or to any potluck. Or create a church supper or potluck menu from the recipes in this collection.

And don’t forget to prepare and eat these dishes at home—whenever you want to!

Managing Diabetes Day-to-Day

The American Diabetes Association joined us in this Cookbook, using their know-how to adapt the recipes and analyze them so they fit into nutritional meal plans. Each recipe is accompanied by Exchange Lists/Food Choices and its Basic Nutritional Values. Persons with diabetes need this information so they can manage their calories and their carb, fat, and sodium counts.

When eating, you’ll want to flip often to pages 5–7, “Learning Portion Control,” until you’ve learned to recognize appropriate food amounts at a glance.

How We Calculated the Recipes’ Nutritional Analyses

The nutritional analysis for each recipe includes all ingredients except those labeled “optional,” those listed as “to taste,” or those calling for a “dash.”

If an ingredient is listed with a second choice, the first choice was used in the analysis.

If a range is given for the amount of an ingredient, the first number was used.

Foods listed as “serve with” at the end of a recipe, or accompanying foods listed without an amount, were not included in the recipe’s analysis.

In recipes calling for cooked rice, pasta, or other grains, the analysis is based on the starch being prepared without added salt or fat, unless indicated otherwise in the recipe.

The analyses were done assuming that meats were trimmed of all visible fat, and that skin was removed from poultry.

A Church Supper for Everyone!

I suggest when you make a dish from this Cookbook for your next church supper or potluck, that you also prepare a simple tent sign. (Fold an index card, or another rectangle of stiff paper, in half so that it will stand up straight.) Write on the card—“Safe to eat if you have diabetes!” And give the “Exchange List Values” for the dish on the sign, too. Then welcome everyone to the table!

Tips for Healthier, Happier Eating

How to Plan Healthy Meals

Healthy meal planning is an important part of diabetes care. If you have diabetes, you should have a meal plan specifying what, when, and how much you should eat. Work with a registered dietitian to create a meal plan that is right for you. A typical meal plan covers your meals and snacks and includes a variety of foods. Here are some popular meal-planning tools:

1. An exchange list is a list of foods that are grouped together because they share similar carbohydrate, protein, and fat content. Any food on an exchange list may be substituted for any other food on the same list. A meal plan that uses exchange lists will tell you the number of exchanges (or food choices) you can eat at each meal or snack. You then choose the foods that add up to those exchanges.

2. Carbohydrate counting is useful because carbohydrates are the main nutrient in food that affects blood glucose. When you count carbohydrates, you simply count up the carbohydrates in the foods you eat, which helps you manage your blood glucose levels. To find the carbohydrate content of a food, check the Nutrition Facts label on foods or ask your dietitian for help. Carbohydrate counting is especially helpful for people with diabetes who take insulin to help manage their blood glucose.

3. The Create Your Plate method helps people with diabetes put together meals with evenly distributed carbohydrate content and correct portion sizes. This is one of the easiest meal-planning options because it does not require any special tools—all you need is a plate. Fill half of your plate with nonstarchy vegetables, such as spinach, carrots, cabbage, green beans, or broccoli. Fill one-quarter of the plate with starchy foods, such as rice, pasta, beans, or peas. Fill the final quarter of your plate with meat or a meat substitute, such as cheese with less than 3 grams of fat per ounce, cottage cheese, or egg substitute. For a balanced meal, add a serving of low-fat or nonfat milk and a serving of fruit.

No matter which tool you use to plan your meals, having a meal plan in place can help you manage your blood glucose levels, improve your cholesterol levels, and maintain a healthy blood pressure and a healthy weight. When you’re able to do that, you’re helping to control—or avoid—diabetes.

Learning Portion Control

Portion control is an important part of healthier eating. Weighing and measuring your foods helps you familiarize yourself with reasonable portions and can make a difference of several hundred calories each day. You want to frequently weigh and measure your foods when you begin following a healthy eating plan. The more you practice weighing and measuring, the easier it will become to accurately estimate portion sizes.

You’ll want to have certain portion-control tools on hand when you’re weighing and measuring your foods. Remember, the teaspoons and tablespoons in your silverware set won’t give you exact measurements. Here’s what goes into your portion-control toolbox:

•   Measuring spoons for ½ teaspoon, 1 teaspoon, ½ tablespoon, and 1 tablespoon

•   A see-through 1-cup measuring cup with markings at ¼, ⅓, ½, ⅔, and ¾ cup

•   Measuring cups for dry ingredients, including ¼, ⅓, ½, and 1 cup.

You may already have most of these in your kitchen. Keep them on your counter—you are more likely to use these tools if you can see them. Get an inexpensive food scale ($5–15) for foods that are measured in ounces, such as fresh produce, baked goods, meats, and cheese.

When you’re weighing meat, poultry, and seafood, keep in mind that you will need more than 3 ounces of raw meat to produce a 3-ounce portion of cooked meat. For example, it takes 4 ounces of raw, boneless meat—or 5 ounces of raw meat with the bone—to produce 3 cooked ounces. About 4½ ounces of raw chicken (with the bone and skin) yields 3 ounces cooked. Remember to remove the skin from the chicken before eating it.

There are other easy ways to control your portions at home in addition to weighing and measuring:

•   Eat on smaller plates and bowls so that small portions look normal, not skimpy.

•   Use a measuring cup to serve food to easily determine how much you’re serving and eating.

•   Measure your drinking glasses and bowls, so you know how much you’re drinking or eating when you fill them.

•   Avoid serving your meals family-style because leaving large serving dishes on the table can lead to second helpings and overeating.

•   Keep portion sizes in mind while shopping. When you buy meat, fish, or poultry, purchase only what you need for your meal.

When you’re away from home, your eyes and hands become your portion-control tools. You can use your hand to estimate teaspoons, tablespoons, ounces, and cups. The tip of your thumb is about 1 teaspoon; your whole thumb equals roughly 1 tablespoon. Two fingers lengthwise are about an ounce, and 3 ounces is about the size of a palm. You can use your fist to measure in cups. A tight fist is about half a cup, whereas a loose fist or cupped hand is closer to a cup.

These guidelines are true for most women’s hands, but some men’s hands are much larger.

The palm of a man’s hand is often the equivalent of about 5 ounces. Check the size of your hand in relation to various portions.

Remember that the more you weigh and measure your foods at home, the easier it will be to estimate portions on the road.

Controlling your portions when you eat at a restaurant can be difficult. Try to stay away from menu items with portion descriptors that are large, such as “giant,” “supreme,” “extra-large,” “double,” “triple,” “king-size,” and “super.” Don’t fall for deals in which the “value” is to serve you more food so that you can save money. Avoid all-you-can-eat restaurants and buffets.

You can split, share, or mix and match menu items to get what you want to eat in the correct portions. If you know that the portions you’ll be served will be too large, ask for a take-home container when you place your order and put half of your food away before you start eating.

Gradually, as you become better at portion control, you can weigh and measure your foods less frequently. If you feel like you are correctly estimating your portions, just weigh and measure once a week, or even once a month, to check that your portions are still accurate. A good habit to get into is to “calibrate” your portion control memory at least once a month, so you don’t start overestimating your portion sizes. Always weigh and measure new foods and foods that you tend to overestimate.

Frequently Asked Questions about Diabetes and Food

1. Do people with diabetes have to eat a special diet?

No, they should eat the same foods that are healthy for everyone—whole grains, vegetables, fruit, and small portions of lean meat. Like everyone else, people with diabetes should eat breakfast, lunch, and dinner and not put off eating until dinnertime. By then, you are ravenous and will eat too much. This sends blood sugar levels soaring in people with diabetes, and doesn’t allow them to feel hungry for breakfast the next morning.

2. Can people with diabetes eat sugar?

Yes, they can. Sugar is just another carbohydrate to the body. All carbohydrates, whether they come from dessert, breads, or carrots, raise blood sugar. An equal serving of brownie and of baked potato raise your blood sugar the same amount. If you know that a rise in blood sugar is coming, it is wise to focus on the size of the serving.

The question of “how much sugar is too much?” has to be answered by each one of us. No one who wants to be healthy eats a lot of sugar.

3. What natural substances are good sugar substitutes? Are artificial sweeteners safe for people with diabetes?

Honey, agave nectar, maple syrup, brown sugar, and white sugar all contain about the same amount of calories and have a similar effect on your blood glucose levels. All of these sweeteners are a source of carbohydrates and will raise blood glucose quickly.

If you have diabetes, you can use these sweeteners sparingly if you work them into your meal plan. Be aware of portion sizes and the carbohydrate content of each sweetener:

•   1 tablespoon honey = about 64 calories, 17 grams of carbohydrate

•   1 tablespoon brown sugar = about 52 calories, 13 grams of carbohydrate

•   1 tablespoon white sugar = about 48 calories, 13 grams of carbohydrate

•   1 tablespoon agave nectar = about 45 calories, 12 grams of carbohydrate

•   1 tablespoon maple syrup = about 52 calories, 13 grams of carbohydrate

•   1 packet of artificial sweetener = about 4 calories, <1 gram of carbohydrate

Artificial sweeteners are a low-calorie, low-carb option. Because they are chemically modified to be sweeter than regular sugar, only a small amount is needed to sweeten foods and drinks. There are several different artificial sweeteners available under various brand names: stevia, aspartame, acesulfame-K, saccharin, or sucralose. These are safe for people with diabetes when used in moderate amounts.

4. How many grams of carbohydrates should someone with diabetes eat per day? How many at each meal?

This is a very common question. About 45–60 grams of carbohydrates per meal is a good starting point when you are carb-counting. If you follow that recommendation, you will be eating a total of 135–180 grams of carbohydrates per day. However, some people may need more, and some may need less. Talk with your health care team to create an individualized meal plan to help you meet your health goals.

5. What types of fruit can I eat? Is canned or fresh fruit better for people with diabetes?

You can eat any type of fruit if you work it into your meal plan. Fruits are loaded with vitamins, minerals, and fiber. Fresh, canned, or frozen fruit without added sugars are all good options. You get a similar amount of nutrients from each. When you buy canned fruit, be sure the fruit has been canned in water or juice—not in syrup.

Fruit is nutritious, but it is not a “free food.” The following portions have about 15 grams of carbohydrates:

•   1 small piece of whole fruit such as a small apple, small orange, or kiwifruit

•   ½ cup of frozen or canned fruit

•   ¾–1 cup of fresh berries or melon

•   ⅓–½ cup 100% no-sugar-added fruit juice

•   2 tablespoons of dried fruit

6. Besides meat, what can I eat to make sure I get enough protein?

There are many protein sources. Proteins that are low in saturated and trans fats are the best options. Choose lean sources of protein like these:

•   Eggs, egg whites, and egg substitutes

•   Vegetarian proteins: beans, soy products, veggie burgers, nuts, and seeds

•   Low-fat or nonfat dairy products

•   Fish and shellfish

•   Poultry without the skin

•   Cheeses with 3 grams of fat or less per ounce

•   When you do eat meat, choose lean cuts

People with diabetes can follow a vegetarian or vegan diet. Plant-based diets that include some animal products like eggs and milk can be a healthy option. However, animal products are not necessary. A mix of soy products, vegetables, fruits, beans, and whole grains provides plenty of protein and nutrients.

7. Why should I eat whole grains instead of refined grains?

Even a food made with 100% whole-wheat flour will raise your blood glucose levels. All grains—whole or not—affect blood glucose because they contain carbohydrates. However, you shouldn’t completely avoid starchy foods. People with diabetes need some carbohydrates in their diet.

Whole grains are a healthy starch option because they contain fiber, vitamins, and minerals. Choose whole-wheat or whole-grain foods over those made with refined grains, but watch your portion sizes.

8. Can people with diabetes eat potatoes and sweet potatoes?

Yes! Starchy vegetables are healthy sources of carbohydrates. They also provide you with important nutrients like potassium, fiber, and vitamin C. You can include them in your meal plan as part of a balanced meal. Just pay attention to portion sizes and avoid unhealthy toppings. If you are carb counting, remember that there are about 15 grams of carbohydrates in:

•   ½ cup of mashed potatoes

•   ½ cup of boiled potatoes

•   ¼ of a large baked potato with the skin

9. Without salt and fat, food tastes bland. What can I do?

When you are preparing healthy foods, try to limit added fats and extra salt. Look for recipes that use herbs (fresh or dried) and spices for flavor instead. There are many spice blends available in the baking aisle at the grocery store—choose salt-free blends. Other healthy ways to flavor your foods include:

•   Squeezing lemon or lime juice on vegetables, fish, rice, or pasta

•   Using onion and garlic to flavor dishes

•   Baking meats with sugar-free barbecue sauce or any low-fat marinade

•   Adding low-fat, low-calorie condiments, such as mustard, salsa, balsamic vinegar, or hot sauce

10. Are gluten-free products okay for people with diabetes to eat?

About 1% of the total population has celiac disease, which is an allergy to gluten—a protein found in wheat, rye, and barley. About 10% of people with type 1 diabetes also have celiac disease. People with celiac disease or gluten intolerance should follow a gluten-free diet.

However, unless you have one of these conditions, following a gluten-free diet is unnecessary and can make meal planning more difficult. Gluten-free products may contain more grams of carbohydrates per serving than regular products. For example, gluten-free bread can have twice as many grams of carbohydrates as whole-wheat bread. You can use gluten-free products and recipes, but just be sure to check the carbohydrate content and calories.

A Word About Brands and Sugar Substitutes

These are products we used to make these church supper recipes appropriate for people with diabetes. Use this information as you shop for ingredients or if you need to substitute something (be aware that substitutions alter the nutritional analysis that follows the recipe). The following brand names are presented as examples but do not constitute an endorsement. They may be a helpful starting point when you are shopping for groceries.

1. lower sodium marinara, pasta, and spaghetti sauce such as Amy’s

2. lower sodium, lower fat condensed soup such as Campbell’s Healthy Request

3. reduced fat cheeses, 75% less fat, sharp cheddar cheese such as Cabot

4. low fat mayonnaise dressing or light mayonnaise such as Hellmann’s, known as Best Foods west of the Rockies

5. tub margarine, trans-fat free such as Smart Balance

6. lean Italian turkey sweet sausage such as Jennie-O

7. 7%-fat ground turkey such as Jennie-O

8. 50%-reduced-fat pork sausage such as Jimmy Dean’s Light Pork Sausage

9. lower sodium chicken stuffing mix such as Stove-Top

Basically there are two types of sweeteners available to replace granulated sugar, brown sugar, honey, corn syrup, etc. in recipes:

1.   Sugar blends (made with granulated sugar, non-nutritive sweeteners, and ingredients that add bulk).

1 cup sugar in a recipe is replaced with ½ cup of the blend. These products are specifically designed for baking, where sugar has a major role in baked characteristics such as browning, volume, texture, and moisture retention. The blends can also be used in beverages and on cereals. Examples are:

2.   Granulated replacements for sugar. 1 cup sugar in a recipe is replaced by 1 cup sweetener. These products are designed to be used in recipes that use sugar for sweetness. Examples are:

For this list and additional updated information about brands and ingredients that are appropriate for people with diabetes, go to our website www.Fix-ItandForget-It.com/diabeticsubstitutes

Carrying-in-the-FoodTips

1. Choose a dish that you can make almost completely in advance. (Almost completely? Well, so that all you need to do is add the almonds and the dressing to the green salad or the crushed nachos to the top of the casserole.)

2. Make a dish that will travel well. (A 4-layer cake with wobbly decorations on top? Probably not. A frozen dessert? Only if it’s a 10-minute drive or less to the destination, with a freezer immediately available when you get there.)

3. Prepare a dish that won’t self-destruct if it sits and waits. (Skip a soufflé or a designed dusting of confectioners sugar on a warm volcano cake.)

4. If you have a winner of a dish, double or triple it, depending on the size of the group. But make sure it’s a recipe that survives that kind of expansion—and that you have adequately-sized containers to prepare and then transport it.

5. If kids are attending the potluck, keep them in mind when you decide what to make. Finger foods are especially easy for kids to handle.

6. If you made the dish last year and people loved it, make it again this year. Good chance someone’s hoping you’ll show up with that same amazing Chicken Chili Bake. The idea is not to show your versatility as a cook, but to bring the dish that always gets eaten up after the first pass-through.

7. Label your container and its lid.

8. Take your own serving spoon. (The host probably doesn’t have an infinite supply). Label it, too.

9. If you don’t have time to cook, put together a cheese board.

Eight or fewer people eating? Choose two or three cheeses, about one pound of each. You can go mild and creamy, paired with hard and bitey.

For eight to twelve people, select about 4 different cheeses, again a variety of textures and flavors.

Add some cut-up fruit that’s not too juicy (apples, grapes, dates, dried apricots), breadsticks, or crackers, maybe some mustards for dipping.

Have a separate knife for each kind of cheese.

Hosting Tips

1. Clear the fridge so people can park the food they’ve brought in it until it’s time to eat.

2. Be prepared to offer serving spoons for anyone who forgets to bring their own.

3. Remember any vegetarians in your group, and make sure there’s food that they can eat and enjoy.

4. Offer simple tent signs (rectangles of stiff paper folded in half that will stand up straight) and pens for contributors to write the names of the dishes they brought. Place them in front of the dishes so guests know what they’re looking at.

5. Plan in advance where you’ll line up the dishes of food—and in what order. (Should the Salads go before the Hot Dishes, or after, and so on.)

6. Set up a drink station at a location away from the buffet table to prevent traffic jams.

7. Put out several trash receptacles that are easy for the guests to find. Have a back-up supply of trash bags so you can empty them throughout the event if they get full.

Oven Barbecued Chicken

Carol Eberly

Harrisonburg, VA

Makes 12 servings, 1 thigh per serving

Prep. Time: 10 minutes

Baking Time: 1¼ hours

3 Tbsp. ketchup

2 Tbsp. Worcestershire sauce

2 Tbsp. vinegar

2 Tbsp. light soy sauce

3 Tbsp. brown sugar

1 tsp. spicy brown mustard

1 tsp. salt

1 tsp. pepper

12 boneless, skinless chicken thighs, 2 lbs. total

1. In a mixing bowl, combine ketchup, Worcestershire sauce, vinegar, soy sauce, brown sugar, mustard, salt, and pepper. Blend well.

2. Lay chicken pieces in one layer in well-greased baking dish.

3. Pour sauce over top.

4. Bake at 350° for 40 minutes.

5. Turn pieces over. Bake 35 more minutes.

Tip:

You can use chicken legs or chicken breasts, too. Check the legs after they’ve baked for a total of 50 minutes to be sure they’re not drying out. Check breasts after they’ve baked for a total of 30 minutes to be sure they’re not becoming dry.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.1 gm)

• Cholesterol 50 mg

• Sodium 410 mg

• Potassium 170 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 5 gm

• Protein 13 gm

• Phosphorus 100 gm

We usually have carry-in fellowship meals and everyone is involved in the preparation. People seem to have specialties—Paul brings pasta dishes, Lee brings breads and Don makes shoo-fly pies. We feel like one big family when we eat together.

Ruby Lehman, Towson, MD

Oven-Fried Chicken Legs

Hazel N. Hassan

Goshen, IN

Makes 12 servings, 1 leg (thigh and drumstick) per serving

Prep. Time: 25 minutes

Baking Time: 1 hour

1 cup bread crumbs

¼ tsp. salt, or less

1 tsp. paprika

1 tsp. poultry seasoning

½ tsp. onion salt

¼ tsp. pepper

2 Tbsp. canola oil

12 chicken legs, skin removed

1. Mix bread crumbs, seasoning and oil.

2. Rinse chicken legs under running water and roll each leg in crumb mixture, shaking off excess.

3. Place legs in two rows in greased 9 × 13 baking pan, alternating thick and thin side of legs.

4. Bake at 350° for 1 hour. Remove from oven and place in clean, hot casserole dish. Wrap well in newspaper for transporting to church.

Warm Memories

I first made this dish for the benefit of the children, and was amused to see adults put one leg on child’s plate and take one for themselves.

Exchange List Values

• Starch 0.5

• Lean Meat 4.0

• Fat 0.5

Basic Nutritional Values

• Calories 240 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 4.5 gm)

• Cholesterol 90 mg

• Sodium 255 mg

• Potassium 255 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 27 gm

• Phosphorus 190 gm

Oven-Fried Chicken Thighs

Eleanor Larson

Glen Lyon, PA

Makes 8 servings, 1 thigh per serving

Prep. Time: 20 minutes

Baking Time: 1 hour

8 boneless, skinless chicken thighs, each about 4 oz. in weight

½ cup flour

¼ tsp. paprika

½ tsp. salt

butter-flavored cooking spray

1. Grease a 9 × 13 baking dish well.

2. Combine flour, paprika and salt in plastic bag.

3. Drop chicken into bag, one piece at a time. Shake to coat well. Discard leftover flour mixture.

4. Place coated pieces of chicken in baking dish.

5. Spray chicken with 4 sprays of cooking spray.

6. Bake at 375° for 30 minutes.

7. Turn each piece over.

8. Spray chicken with 4 sprays of cooking spray.

9. Return to oven. Bake an additional 30 minutes.

Exchange List Values

• Lean Meat 3.0

• Fat 1.0

Basic Nutritional Values

• Calories 180 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 3.3 gm)

• Cholesterol 70 mg

• Sodium 165 mg

• Potassium 185 gm

• Total Carb 4 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 20 gm

• Phosphorus 145 gm

Herbed Chicken

Dale Peterson

Rapid City, SD

Makes 4 servings

Prep. Time: 20 minutes

Baking Time: 50–55 minutes

2 Tbsp. canola oil

½ cup flour

½ cup fine dry bread crumbs

1 tsp. paprika

¾ tsp. salt

¼ tsp. pepper

¼ tsp. ground thyme

3½-lb. chicken, skin removed, cut into 2 breast halves and 2 legs, wings and back reserved for another use

butter-flavored cooking spray

1. Put oil in 9 × 13 baking dish.

2. Mix flour, bread crumbs, paprika, salt, pepper, and thyme in plastic bag.

3. Put chicken pieces in bag, one at a time, and shake. Discard leftover flour mixture.

4. Place chicken in baking dish. Spray with 4 sprays of cooking spray. Bake at 375° for 30 minutes.

5. Reduce heat to 350°. Turn each piece of chicken over.

6. Bake 20–25 minutes more, or until thermometer inserted in center of chicken registers 165°.

Exchange List Values

• Starch 1.0

• Lean Meat 5.0

• Fat 1.0

Basic Nutritional Values

• Calories 355 (Calories from Fat 135)

• Total Fat 15 gm (Saturated Fat 2.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.8 gm, Monounsat Fat 7.2 gm)

• Cholesterol 105 mg

• Sodium 495 mg

• Potassium 330 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 36 gm

• Phosphorus 270 gm

Barbecued Chicken Thighs

Ida H. Goering

Dayton, VA

Makes 20 servings, 1 thigh per serving

Prep. Time: 10 minutes

Chilling Time: 3–6 hours

Grilling Time: 15–20 minutes

20 boneless, skinless chicken thighs, 3 oz. each

½ cup oil

1 cup vinegar

¼ cup ketchup

2 tsp. salt

½ tsp. poultry seasoning

½ tsp. black pepper

1. Place chicken on a single layer, if possible, in a nonmetallic dish.

2. Combine oil, vinegar, ketchup, salt, poultry seasoning, and pepper. Mix well.

3. Pour sauce over chicken pieces.

4. Marinate 3–6 hours in the fridge. Discard up to half the marinade.

5. Grill chicken thighs over medium heat until done, about 15–20 minutes.

Tips:

I like this recipe because I can make it ahead of time and either keep it hot until ready to serve at the potluck. Or I can easily heat it up by placing it in a microwave-safe dish, covering it tightly, and mic-ing it over medium heat until heated through, but not cooked again.

Exchange List Values

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 5.0 gm)

• Cholesterol 55 mg

• Sodium 250 mg

• Potassium 150 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 15 gm

• Phosphorus 105 gm

Crunchy Chicken

Joette Droz

Kalona, IA

Makes 4 servings, 2 thighs per serving

Prep. Time: 20 minutes

Baking Time: 30–45 minutes

8 boneless skinless chicken thighs, about 1 lb.

½ cup egg substitute

1⅓ cups stuffing mix for chicken, crushed fine

¼ cup Parmesan cheese

1. Cover baking sheet with foil.

2. Spread chicken thighs with egg substitute. Place on foil-covered baking sheet,

3. Empty stuffing mix into a pie plate.

4. Roll each piece of chicken in dry stuffing mixture. Return to baking sheet.

5. Bake at 375° for 30–45 minutes.

Exchange List Values

• Starch 1.0

• Lean Meat 3.0

• Fat 1.0

Basic Nutritional Values

• Calories 260 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 3.2 gm)

• Cholesterol 75 mg

• Sodium 480 mg

• Potassium 285 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 26 gm

• Phosphorus 175 gm

Encore Dijon Chicken

Dorothy VanDeest

Memphis, TN

Makes 6 servings, 1 breast half per serving

Prep. Time: 5–10 minutes

Baking Time: 20 minutes

½ tsp. Italian seasoning

4 Tbsp. Dijon mustard

2 Tbsp. vegetable oil

1 tsp. garlic powder, or refrigerated minced garlic

6 boneless chicken breast halves, about 6-oz. each in weight

1. Grease a 9 × 13 baking dish.

2. Mix Italian seasoning, mustard, oil, and garlic in either a large bowl or plastic bag.

3. Add chicken pieces, one at a time. Dredge or shake to coat each piece.

4. Lay in baking dish.

5. Bake at 375° for 20 minutes, or until thermometer inserted in center of each piece registers 165°.

Exchange List Values

• Lean Meat 5.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 4.6 gm)

• Cholesterol 100 mg

• Sodium 325 mg

• Potassium 315 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 37 gm

• Phosphorus 275 gm

Baked Chicken

Mary Smucker

Goshen, IN

Makes 8 servings

Prep. Time: 30 minutes

Cooking/Baking Time: 2 hours

3-lb. chicken, cut in pieces

2½ Tbsp. canola oil, divided

1 small onion, chopped

3 tsp. curry powder

1 apple, diced

14½-oz. can lower-fat, lower-sodium cream of mushroom soup

12-oz. can fat-free evaporated milk

salt, pepper and paprika

1. Skin chicken and remove fat. Brown chicken in 2 Tbsp. canola oil. Place chicken pieces in casserole dish.

2. Sauté onion and curry powder in ½ Tbsp. canola oil.

3. Mix onion and curry powder with rest of ingredients. Pour over chicken.

4. Bake at 350° for 1½ hours.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 220 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.5 gm, Monounsat Fat 4.5 gm)

• Cholesterol 50 mg

• Sodium 235 mg

• Potassium 590 gm

• Total Carb 13 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 20 gm

• Phosphorus 220 gm

Golden Chicken Breasts

Lorna Rodes

Port Republic, VA

Makes 8 servings, one breast half per serving

Prep. Time: 15 minutes

Baking Time: 45–55 minutes

2 Tbsp. freshly grated Parmesan cheese

¼ cup grated 75%-less fat cheddar cheese

¼ cup snack cracker crumbs

½ tsp. dried thyme

2 tsp. dried basil

½ tsp. salt

¼ tsp. pepper

½ cup egg substitute

8 boneless, skinless chicken breast halves, 5 oz. each

butter-flavored cooking spray

1. Grease a 9 × 13 baking dish.

2. In a shallow bowl, combine Parmesan cheese, cheddar cheese, cracker crumbs, thyme, basil, salt, and pepper.

3. Pour egg substitute into another shallow bowl.

4. Roll each chicken breast in egg substitute. Sprinkle each breast half with about 1 Tbsp. crumb mixture.

5. Place coated chicken breasts in baking dish.

6. Spray chicken with 4 sprays of cooking spray.

7. Bake at 350° for 45 minutes, or until thermometer inserted into center of chicken registers 165°.

Exchange List Values

• Lean Meat 4.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.6 gm)

• Cholesterol 85 mg

• Sodium 305 mg

• Potassium 280 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 33 gm

• Phosphorus 250 gm

Crispy Chicken

Kitty Hilliard

Punxsutawney, PA

Makes 4 servings, 1 breast half per serving

Prep. Time: 10 minutes

Baking Time: 20–25 minutes

2 Tbsp. flour

1½ cups crisp rice cereal, coarsely crushed

½ tsp. salt

¼ tsp. dried thyme

¼ tsp. poultry seasoning

¼ cup egg substitute

4 boneless, skinless chicken breast halves, each about 5 oz.

butter-flavor cooking spray

1. Grease a 7 × 11 baking dish.

2. In a shallow bowl, combine flour, cereal, salt, thyme, and poultry seasoning.

3. Place egg substitute in another shallow bowl.

4. Dip chicken in egg substitute, then into cereal mixture. Discard any remaining cereal mixture.

5. Place in greased 11 × 7 baking pan.

6. Spray lightly with cooking spray, 2 sprays total.

7. Bake at 400° for 20–25 minutes, or until thermometer inserted in center registers 165°.

Exchange List Values

• Starch 0.5

• Lean Meat 4.0

Basic Nutritional Values

• Calories 205 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.3 gm)

• Cholesterol 80 mg

• Sodium 390 mg

• Potassium 280 gm

• Total Carb 9 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 32 gm

• Phosphorus 230 gm

Cranberry Chicken

Judi Manos

West Islip, NY

Makes 8 servings

Prep. Time: 10 minutes

Baking Time: 50 minutes

4 lbs. skinless, bone-in chicken pieces; your choice of breast halves or thighs

7 oz. (half of a 14-oz. can) whole cranberry sauce

1 cup fat-free Catalina dressing

1 recipe salt-free onion soup mix (see page 271)

1. Place chicken in single layer in two well-greased 9 × 13 baking dishes.

2. In mixing bowl, blend together cranberry sauce, Catalina dressing, and onion soup mix.

3. Pour over chicken pieces.

4. Bake 50 minutes, or until chicken is done. Thermometer inserted in center of meat should register 165°.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 5.0

Basic Nutritional Values

• Calories 295 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 3.1 gm)

• Cholesterol 105 mg

• Sodium 275 mg

• Potassium 595 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 33 gm

• Phosphorus 255 gm

Subtly Wonderful Grilled Chicken

Joyce Zuercher, Hesston, KS

Makes 8 servings

Prep. Time: 5 minutes

Standing/Marinating Time: 2 hours

Grilling Time: 10–15 minutes

4 skinless boneless chicken breast halves, 5 oz. each

4 skinless boneless chicken thighs, 5 oz. each

½ cup oil

½ cup lemon juice, or vinegar of your choice

¼ cup water

2 tsp. salt

¼ tsp. pepper

1 Tbsp. sugar

1 tsp. paprika

1 Tbsp. minced onion

1. Place chicken in single layer in nonmetallic bowl.

2. Measure remaining ingredients into bowl, and mix well.

3. Let sauce stand 1 hour to allow flavors to blend.

4. Pour sauce over chicken in pan. Cover. Marinate chicken 1 hour in fridge.

5. Brush pieces with sauce before grilling, or dip pieces in sauce.

6. Grill according to pieces used, brushing on more sauce while grilling.

7. Turn pieces over during grilling, allowing about 5–10 minutes total for breasts and 10–15 minutes total for legs and/or thighs.

Exchange List Values

• Lean Meat 4.0

• Fat 1.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 125)

• Total Fat 14 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.5 gm, Monounsat Fat 6.9 gm)

• Cholesterol 85 mg

• Sodium 370 mg

• Potassium 250 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 27 gm

• Phosphorus 200 gm

Grilled Chicken Breasts

Gloria Mumbauer

Singers Glen, VA

Thelma F. Good

Harrisonburg, VA

Makes 2½-2¾ cups marinade; 12 chicken breast halves, 1 breast half per serving

Prep. Time: 5 minutes

Marinating Time: 6–8 hours or overnight

Grilling Time: 15–18 minutes

12 boneless skinless chicken breast halves, 5 oz. each

¾ cup vegetable oil

¾ cup light soy sauce

¼ cup Worcestershire sauce

2 tsp. prepared mustard

1 tsp. black pepper

½ cup apple cider vinegar

2 garlic cloves, minced, or 1½ tsp. garlic powder

⅓ cup lemon juice

1. Place chicken breasts in a single layer in a nonmetallic dish.

2. In a bowl, mix together oil, soy sauce, Worcestershire sauce, mustard, black pepper, vinegar, garlic, and lemon juice.

3. When well blended, pour over chicken.

4. Cover. Marinate 6–8 hours or overnight. Turn chicken over about half-way through, if it’s not the middle of the night and you’re able to, to coat both sides.

5. Remove from marinade. Grill over medium heat until cooked through, about 15–18 minutes. Do not overcook or meat will dry out!

Tips:

To serve at a potluck, slice grilled chicken into strips about ¾”wide so lots of people get a taste. Do not expect to bring any of this chicken home from a potluck!

Thelma Good

Harrisonburg, VA

Warm Memories:

Our children are delighted when this recipe is on our menu at home. They love to slice it over a big salad for a delicious meal that is both healthy and tasty!

Thelma Good

Harrisonburg, VA

Exchange List Values

• Lean Meat 4.0

Basic Nutritional Values

• Calories 210 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 4.1 gm)

• Cholesterol 80 mg

• Sodium 275 mg

• Potassium 280 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 31 gm

• Phosphorus 230 gm

Super Easy Chicken

Lauren Eberhard

Seneca, IL

3 oz. per serving

Prep. Time: 10 minutes

Cooking Time: 5–6 minutes each

1 4-oz. chicken breast for each person you’re serving

1 tsp. Mrs. Dash Garlic and Herb flavoring, or any flavor you like, divided

2 tsp. olive oil

cooking spray

1. Pound each chicken breast to ½” thickness.

2. Use the following instructions for each breast.

3. Heat oil in skillet over medium-high heat.

4. Sprinkle breast with ½ tsp. Mrs. Dash on 1 side.

5. Spray seasoned side with a little cooking spray.

6. Place seasoned side of chicken down. Sauté until golden, about 3–4 minutes.

7. While this side is cooking, season the up side as you did previously.

8. Turn chicken over. Continue sautéeing until done, about 2 more minutes. This happens fast, so be careful not to overcook the pieces!

9. As each piece finishes, place on oven-proof platter, covered with foil. Keep covered platter in oven set at 250° until ready to serve.

Tip:

I make extra breasts when I’m in the swing so I have them on hand to cut up for salads and soups.

Exchange List Values

• Lean Meat 3.0

• Fat 1.5

Basic Nutritional Values

• Calories 215 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 7.0 gm)

• Cholesterol 65 mg

• Sodium 55 mg

• Potassium 215 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 24 gm

• Phosphorus 175 gm

Cola Chicken

Esther S. Martin

Ephrata, PA

Makes 4 servings, 1 breast half per serving

Prep. Time: 5 minutes

Cooking Time: 1 hour

12-oz. can diet cola

¾ cup no-salt-added ketchup

¼ c. water

½ tsp. seasoned salt

4 boneless, skinless, chicken breast halves, 5 oz. each in weight

1. In a large skillet, mix cola and ketchup until smooth.

2. Bring to a boil.

3. Add chicken breasts and submerge in sauce.

4. Cover skillet. Reduce heat, simmering for about 45 minutes, or until chicken is almost tender.

5. Remove cover. Increase heat until liquid boils.

6. Continue cooking until sauce thickens and chicken is cooked but not dried out. (Thermometer inserted into center of pieces should register 165°.)

Good Go-Alongs:

We like the sauce from this dish better than gravy on mashed potatoes.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 220 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.2 gm)

• Cholesterol 80 mg

• Sodium 275 mg

• Potassium 465 gm

• Total Carb 15 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 30 gm

• Phosphorus 245 gm

Learn how to use spices. I’m still learning and it’s amazing how the right spice can make a good dish great!

Ann Good, Perry, NY

Lemony Chicken

Cynthia Morris

Grottoes, VA

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 45–60 minutes

1 cup fat-free sour cream

10¾-oz. can lower-sodium, lower-fat cream soup, your choice of flavor

2 Tbsp. lemon juice

6 boneless, skinless chicken breasts halves, 5 oz. each, cubed

4-oz. can mushrooms, drained

1 cup 75%-less fat shredded cheddar cheese

1 cup crushed wheat thins crackers, divided

1. In large mixing bowl, blend together sour cream, soup, and lemon juice.

2. When smooth, stir in cubed chicken breasts, mushrooms, cheese, and half of crushed crackers.

3. Pour into well-greased 9 × 13 baking pan.

4. Sprinkle with remaining crackers.

5. Bake at 350° for 45–60 minutes, or until chicken is cooked through and no pink remains in meat.

Variation:

You can also use already-cooked chicken in this dish. When doing so, reduce baking time to 30–40 minutes, or until heated through.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 1.7 gm)

• Cholesterol 70 mg

• Sodium 455 mg

• Potassium 530 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 30 gm

• Phosphorus 310 gm

Creamy Baked Chicken Breasts

Naomi Ressler, Harrisonburg, VA

Jan Rankin, Millersville, PA

Joyce Kaut, Rochester, NY

Anna Musser, Manheim, PA

Makes 8 servings, 1 breast half per serving

Prep. Time: 15–20 minutes

Baking Time: 45–55 minutes

8 boneless, skinless chicken breast halves, each 5 oz. in weight

8 slices ultra-thin Swiss cheese, optional

10¾-oz. can lower-fat, lower-sodium cream of chicken soup

¼ cup dry white wine, or water

2 cups herb-seasoned stuffing mix

cooking spray

1. Arrange chicken in lightly greased 9 × 13 baking dish.

2. Top with optional cheese slices.

3. In a mixing bowl, combine soup and wine until smooth.

4. Spoon evenly over chicken and cheese.

5. Sprinkle with stuffing mix.

6. Spray lightly with 4 sprays of cooking spray.

7. Bake at 350° for 45–55 minutes, or until chicken is tender in the middle.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.5 gm)

• Cholesterol 80 mg

• Sodium 375 mg

• Potassium 450 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 31 gm

• Phosphorus 245 gm

Chicken Parmesan

Jessalyn Wantland

Napoleon, OH

Makes 4 servings, 1 breast half per serving

Prep. Time: 10 minutes

Baking Time: 45 minutes

4 boneless, skinless chicken breast halves, about 5 oz. each

1 egg, beaten

½ cup Italian-seasoned bread crumbs

12 oz. low-sodium, fat-free pasta sauce with basil

¾ cup shredded Parmesan cheese

1. Grease 7 × 11 baking dish.

2. Place egg in shallow bowl.

3. Place bread crumbs in another shallow bowl.

4. Dip each piece of chicken in egg, and then in bread crumbs.

5. Place coated chicken in baking dish.

6. Bake at 400° for 30 minutes.

7. Spoon pasta sauce over chicken.

8. Top evenly with cheese.

9. Bake another 15 minutes, or until heated through and cheese is melted.

Exchange List Values

• Starch 1.0

• Lean Meat 5.0

Basic Nutritional Values

• Calories 280 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.0 gm)

• Cholesterol 85 mg

• Sodium 450 mg

• Potassium 575 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 37 gm

• Phosphorus 320 gm

Chicken Cacciatore

Donna Lantgen

Arvada, CO

Makes 6 servings, 1 breast half per serving

Prep. Time: 10 minutes

Cooking/Baking Time: 65–90 minutes, depending on thickness of chicken

6 boneless skinless chicken breast halves, each about 5 oz. in weight

1 medium green bell pepper, chopped

1 medium onion, chopped

15½-oz. can tomatoes, chopped, or 2 cups fresh tomatoes, diced and peeled

1 Tbsp. Italian seasoning

mozzarella, or Parmesan cheese, shredded

1. Place chicken in well greased 9 × 13 baking pan.

2. In mixing bowl, stir together green pepper, onion, tomatoes, and seasoning.

3. Spoon vegetables evenly over chicken.

4. Cover. Bake at 350° for 45 minutes.

5. With a sharp knife make 2–3 vertical slashes in thickest part of each chicken breast. (Do not cut the whole way through.) Baste with pan juices.

6. Cover. Return to oven and continue baking 15 more minutes, or until thermometer inserted in center of chicken registers 165°.

7. Top chicken with cheese.

8. Return to oven for 5–10 minutes, or until cheese melts.

Exchange List Values

• Vegetable 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.2 gm)

• Cholesterol 80 mg

• Sodium 175 mg

• Potassium 465 gm

• Total Carb 7 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 31 gm

• Phosphorus 245 gm

Easy Chicken Cordon Bleu

Sharon Miller

Holmesville, OH

Makes 8 servings, half a roll-up per serving

Prep. Time: 35 minutes

Cooking Time: 45–60 minutes

4 large boneless, skinless chicken breast halves, each about 8 oz. in weight

½ cup Italian-seasoned dry bread crumbs

2 slices ultra-thin Swiss cheese, cut in half

2 oz. lean lower-sodium deli ham

8 sturdy toothpicks

1. Grease a 9 × 13 baking dish.

2. Pound each chicken breast to about ¼-½” thickness.

3. Place bread crumbs in shallow bowl.

4. Dredge each chicken piece in bread crumbs, coating each side.

5. Lay slice of Swiss cheese and slice of ham on each chicken breast.

6. Tightly roll up each layered breast.

7. Holding roll firmly, re-roll in crumbs.

8. Stick 2 toothpicks through each roll to maintain its shape.

9. Place in baking dish. Cover with foil.

10. Bake at 350° for 30 minutes.

11. Remove foil. Bake an additional 15 minutes.

12. Cut each roll in half before serving.

Tip:

If the cheese is too “exposed” instead of being enclosed in the bundle, it melts outside the bundle.

Exchange List Values

• Starch 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.3 gm)

• Cholesterol 70 mg

• Sodium 225 mg

• Potassium 240 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 27 gm

• Phosphorus 215 gm

Japanese Chicken

Marjorie Nolt

Denver, PA

Erma Martin

East Earl, PA

Mary Jane Musser

Manheim, PA

Makes 6 servings, about 4 oz. meat plus about 2 oz. sauce per serving

Prep. Time: 20 minutes

Baking Time: 45 minutes

2 lbs. chicken, skinless and boneless breasts or thighs cut in half

⅓ cup flour

¼ tsp. garlic salt

¼ tsp. seasoned salt

¼ tsp. paprika

½ cup Splenda Blend for Baking

½ cup rice vinegar

3 Tbsp. light soy sauce

½ cup water

1. In a shallow bowl, mix together flour, garlic salt, seasoned salt, and paprika. Roll chicken in flour mixture.

2. Brown on both sides in a skillet. Put in 9 × 13 baking pan.

3. Boil together Splenda, vinegar, soy sauce, and water until Splenda melts. Pour over chicken.

4. Bake uncovered at 350° for 45 minutes. Serve with rice if desired.

Exchange List Values

• Starch 0.5

• Carbohydrate 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 290 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 2.8 gm)

• Cholesterol 90 mg

• Sodium 475 mg

• Potassium 285 gm

• Total Carb 23 gm

• Dietary Fiber 0 gm

• Sugars 17 gm

• Protein 31 gm

• Phosphorus 230 gm

Chicken Recuerdos de Tucson

Joanna Harrison

Lafayette, CO

Makes 6 servings, 1 leg and thigh per serving

Prep. Time: 15 minutes

Cooking Time: 30–40 minutes

6 chicken legs with thigh included, skin removed

1 Tbsp. olive oil

1 medium onion, chopped coarsely

3 cloves garlic, minced

1 tsp. cumin, ground

2–3 green chilies, chopped, according to your taste preference

1 green bell pepper, chopped

1–2 zucchini, sliced

1 cup tomatoes, chopped

2 cups frozen corn

2 tsp. dried oregano

1 tsp. dried basil

2 cups lower-sodium, non-fat chicken broth

chopped cilantro for garnish

1. Brown chicken in olive oil in Dutch oven or large stockpot. Remove chicken to platter. Reserve pan drippings.

2. Gently sauté onion and garlic until wilted.

3. Stir in cumin, green chilies, green pepper, and zucchini. Sauté until peppers wilt.

4. Add tomatoes, corn, oregano, basil, and broth.

5. Return chicken to pot.

6. Cover. Simmer 30–40 minutes, or until chicken is tender to the bone.

7. Garnish with cilantro and serve.

Exchange List Values

• Starch 0.5

• Vegetable 2.0

• Lean Meat 3.0

• Fat 1.0

Basic Nutritional Values

• Calories 280 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 2.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.4 gm, Monounsat Fat 4.7 gm)

• Cholesterol 90 mg

• Sodium 265 mg

• Potassium 695 gm

• Total Carb 17 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 29 gm

• Phosphorus 265 gm

Pastel de Choclo

Mary Hochstedler

Kokomo, IN

Makes 20 servings, a 2⅗”× 4½” rectangle per serving

Prep. Time: 25 minutes

Cooking/Baking Time: 1½ hours

10 ears fresh corn

2 tsp. salt

1 Tbsp. fresh basil

3 Tbsp. sugar

3-lb. chicken

1 lb. 93%-fat-free ground beef

2 onions, diced

¾ cup raisins

½ tsp. salt

½ tsp. pepper

¼ tsp. cumin

¼ tsp. cayenne pepper

¼ tsp. dried oregano

¼ tsp. paprika

1 cup lower-sodium fat-free chicken broth

10–12 olives

2 hard-boiled eggs, sliced

¼ cup Splenda Brown Sugar Blend

1. Cut corn from ears. Run through blender with 1 Tbsp. salt, basil and 3 Tbsp. sugar. Set aside.

2. Cook chicken until tender. Cool, skin, and bone chicken. Discard fat. Chop chicken.

3. Brown ground beef and onions. Drain excess fat. Add chicken, raisins, seasonings and chicken broth. Set aside.

4. Using two 9 × 13 baking pans layer ¼ of corn mixture into each pan. Cover with chicken and ground beef mixture. Top with remaining corn.

5. Garnish with olives and hard-boiled eggs. Press down into corn mixture to prevent drying out. Sprinkle with Splenda.

6. Bake at 350° for 40–45 minutes or until bubbly and browned on top.

Exchange List Values

• Carbohydrate 1.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 180 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 2.0 gm)

• Cholesterol 45 mg

• Sodium 370 mg

• Potassium 305 gm

• Total Carb 21 gm

• Dietary Fiber 2 gm

• Sugars 9 gm

• Protein 13 gm

• Phosphorus 140 gm

Magra’s Chicken & Rice

Carolyn Spohn

Shawnee, KS

Makes 8 servings, 3 oz. chicken plus about ¾ cup rice

Prep. Time: 20 minutes

Baking Time: 40–60 minutes

1–2 tsp. olive oil

2–3 medium carrots, chopped

1 medium onion, chopped

1 rib celery, chopped

2 cloves garlic, chopped

¼ tsp. crumbled dried rosemary

1½ cups uncooked long-grain rice

3 cups lower-sodium, fat-free chicken broth

1 lb. boneless skinless chicken thighs

1 lb. boneless skinless chicken breasts

1. Sauté carrots, onion, and celery in olive oil in skillet until softened and lightly browned.

2. Add garlic and sauté 1 minute. Do not brown garlic.

3. Add rosemary and mix well with vegetables.

4. Add uncooked rice to pan with vegetables and stir well to coat rice and evenly mix it with the vegetables.

5. Pour mixture into large, well-greased roaster.

6. Pour chicken broth over rice until it just covers rice.

7. Add chicken pieces on top of rice, pushing down into rice-vegetable mix.

8. Cover. Bake at 350° for approximately 40–60 minutes, or until rice and chicken are nearly cooked but not dry.

9. Remove cover and bake a few more minutes, or until chicken browns slightly.

Tip:

You may need to use more or less broth to cover rice.

Exchange List Values

• Starch 2.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 295 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.5 gm)

• Cholesterol 70 mg

• Sodium 270 mg

• Potassium 385 gm

• Total Carb 32 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 26 gm

• Phosphorus 225 gm

Lemon-Chicken Oven Bake

Judi Manos

West Islip, NY

Makes 4 servings

Prep. Time: 10–15 minutes

Baking Time: 50 minutes

¼ cup Zesty Italian Dressing

½ cup fat-free, lower-sodium chicken broth

1 Tbsp. honey

1½ lbs. bone-in chicken legs and thighs, skin removed

1 lb. new potatoes, quartered

5 cloves garlic, peeled

1 lemon, cut in half, and then each half into 4 wedges

1 tsp. dried rosemary, optional

1. In a mixing bowl, blend together dressing, broth, and honey.

2. Arrange chicken, potatoes, and garlic in well-greased 9 × 13 baking dish.

3. Drizzle with dressing mixture.

4. Situate lemons among the chicken and potatoes.

5. Bake at 400° for 45–50 minutes, or until chicken is done and potatoes are tender. (Temperature probe inserted into center of chicken should register 165°.)

6. Serve lemons as garnish if you wish.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 3.0

• Fat 1.0

Basic Nutritional Values

• Calories 285 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.9 gm, Monounsat Fat 3.1 gm)

• Cholesterol 75 mg

• Sodium 290 mg

• Potassium 670 gm

• Total Carb 25 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 24 gm

• Phosphorus 215 gm

Chicken Baked with Red Onions, Potatoes, and Rosemary

Kristine Stalter

Iowa City, IA

Makes 8 servings

Prep. Time: 10–15 minutes

Baking Time: 45–60 minutes

2 red onions, each cut into 10 wedges

1¼ lbs. new potatoes, unpeeled and cut into chunks

2 garlic bulbs, separated into cloves, unpeeled

salt

pepper

3 tsp. extra-virgin olive oil

2 Tbsp. balsamic vinegar

approximately 5 sprigs rosemary

8 chicken thighs, skin removed

1. Spread onions, potatoes, and garlic in single layer over bottom of large roasting pan so that they will crisp and brown.

2. Season with salt and pepper.

3. Pour over the oil and balsamic vinegar and add rosemary, leaving some sprigs whole and stripping the leaves off the rest.

4. Toss vegetables and seasonings together.

5. Tuck chicken pieces among vegetables.

6. Bake at 400° for 45–60 minutes, or until chicken and vegetables are cooked through.

7. Transfer to a big platter, or take to the table in the roasting pan.

Warm Memories:

A neighbor and friend shared this simple recipe with me when my family and I were on sabbatical in the UK.

Exchange List Values

• Starch 1.0

• Lean Meat 2.0

• Fat 1.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 5.9 gm)

• Cholesterol 50 mg

• Sodium 55 mg

• Potassium 485 gm

• Total Carb 18 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 16 gm

• Phosphorus 155 gm

Chicken a la King

Makes 12 servings, about ½ cup per serving

Prep. Time: 30 minutes

Cooking Time: 30 minutes

4-oz. can mushrooms, drained

½ cup chopped green pepper

4 Tbsp. trans-fat-free tub margarine

½ cup flour

1 tsp. salt

¼ tsp. pepper

2 cups lower-sodium, fat-free chicken broth

2 cups fat-free half-and-half

2 cups diced, cooked chicken

½ cup chopped pimento

1. Sauté mushrooms and green pepper in butter.

2. Blend in flour and seasonings. Cook over low heat, stirring until mixture is smooth and bubbly. Remove from heat.

3. Slowly add broth and cream. Return to heat and bring to a boil over low heat, stirring constantly. Boil 1 minute.

4. Add chicken and pimento.

5. Continue cooking until chicken is heated through. Serve over baked potatoes.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 125 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.7 gm)

• Cholesterol 25 mg

• Sodium 425 mg

• Potassium 220 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 9 gm

• Phosphorus 125 gm

Keep canned or frozen cooked chicken on hand—you can make a casserole in a short time.

Elena Yoder, Albuquerque, NM

One-Dish Chicken and Gravy

Martha Ann Auker

Landisburg, PA

Makes 8 servings

Prep. Time: 10 minutes

Baking Time: 50 minutes

3½ lb. frying chicken, skin removed, cut into 2 breast halves and then halved again, 2 thighs, 2 drumsticks, 2 wings (save chicken back for another purpose)

¼ cup flour

2 Tbsp. canola oil

1 Tbsp. minced onion

1 cup fat-free half-and-half

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

¼ tsp. salt

¼ tsp. pepper

dash of paprika

1. Pour oil in 9 × 13 baking pan. Swirl oil to cover bottom of pan.

2. Roll chicken in flour, one piece at a time. Place in oiled baking pan.

3. Bake uncovered at 425° for 30 minutes.

4. While chicken is baking, mix onion, half-and-half, soup, salt, and pepper together in mixing bowl.

5. Pour over chicken.

6. Sprinkle with paprika.

7. Cover with foil. Reduce heat to 325° and bake 20 more minutes.

Tip:

This is good served with rice.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 200 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 3.9 gm)

• Cholesterol 60 mg

• Sodium 285 mg

• Potassium 470 gm

• Total Carb 9 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 20 gm

• Phosphorus 190 gm

Easy Chicken Enchiladas

Lois Peterson

Huron, SD

Makes 6 servings, 1 enchilada per serving

Prep. Time: 35–45 minutes

Baking Time: 40 minutes

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

½ cup fat-free sour cream

¼ cup picante sauce

¾ cup no-salt-added tomato sauce

2 tsp. chili powder

2 cups cooked chicken, chopped

1 oz. reduced-fat pepper Jack cheese

6 6" flour, or whole wheat, tortillas

1 large tomato, chopped

1 green onion, sliced

1. Stir soup, sour cream, picante sauce, tomato sauce and chili powder in a medium bowl.

2. In a large bowl, combine 1 cup sauce mixture, chicken, and cheese.

3. Grease 9 × 13 baking dish.

4. Divide mixture among tortillas.

5. Roll up each tortilla. Place in baking dish, seam side down.

6. Pour remaining sauce mixture over filled tortillas.

7. Cover. Bake at 350° for 40 minutes or until enchiladas are hot and bubbling.

8. Top with chopped tomato and onion and serve.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 260 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.0 gm)

• Cholesterol 50 mg

• Sodium 565 mg

• Potassium 650 gm

• Total Carb 28 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 19 gm

• Phosphorus 200 gm

To tell if chicken is done, pierce the thickest piece with a fork. If the juice runs clear, it’s done.

Carolyn Spohn, Shawnee, KS

Tex-Mex Chicken Casserole

Ruth C. Hancock

Earlsboro, OK

Makes 6 servings, a 4” × 2⅔” rectangle per serving

Prep. Time: 45 minutes

Baking Time: 35 minutes

2 cups shredded cooked chicken

2 cups coarsely crushed baked low-fat tortilla chips

15-oz. can pinto beans, rinsed and drained

1 cup frozen corn kernels

⅔ cup fat-free sour cream

½-1 tsp. chili powder, according to your taste preference

1½ cups low-sodium salsa, divided

1 cup 75%-less-fat shredded cheese, divided

1. Combine chicken, chips, beans, corn, sour cream, and chili powder in mixing bowl.

2. Grease 2-quart baking dish or 8 × 8 baking pan.

3. Layer half of chicken mixture into baking dish.

4. Top with half of salsa.

5. Top with half of cheese. Repeat layers.

6. Cover with foil.

7. Bake at 350° for 25 minutes.

8. Uncover and bake 10 minutes more.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 310 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 1.8 gm)

• Cholesterol 50 mg

• Sodium 595 mg

• Potassium 635 gm

• Total Carb 37 gm

• Dietary Fiber 6 gm

• Sugars 4 gm

• Protein 28 gm

• Phosphorus 355 gm

Creamy Chicken Enchiladas

Cheryl Martin

Turin, NY

Makes 10 servings, 1 enchilada per serving

Prep. Time: 30 minutes

Baking Time: 30–40 minutes

2 10¾-oz. cans lower-sodium, lower-fat cream of chicken soup

8 oz. fat-free sour cream

¼ tsp. cumin

¼ tsp. dried oregano

3 cups slivered, cooked chicken

4-oz. can chopped green chilies

1 tsp. chili powder

1 cup shredded 75%-less fat cheddar cheese, divided

10 6" flour tortillas

1. In large mixing bowl, combine soup with sour cream, cumin, and oregano to make sauce.

2. In another bowl combine 1 cup sauce with chicken, green chilies, chili powder, and 1 cup shredded cheese.

3. Fill each tortilla with equal portion of chicken mixture.

4. Roll up tortillas. Arrange in greased 9 × 13 glass baking dish.

5. Spoon remaining sauce over tortillas.

6. Sprinkle with remaining cheese.

7. Bake at 350° for 30–40 minutes, or until enchiladas are heated through and sauce is bubbly.

Tips:

1. You can make this ahead, and then refrigerate or freeze it until ready to bake. If frozen, thaw before baking.

2. Barbecued chicken adds a tasty, bacon-like flavor to the dish.

3. I like to use an ice cream scoop to divide the filling mixture equally between the tortillas.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 240 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.2 gm)

• Cholesterol 45 mg

• Sodium 565 mg

• Potassium 505 gm

• Total Carb 25 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 21 gm

• Phosphorus 225 gm

Cheesy Mexican Chicken

Lori Newswanger

Lancaster, PA

Makes 8 servings, 3¼” × 4½” rectangle per serving

Prep. Time: 15 minutes

Baking Time: 35–45 minutes

2 lbs. boneless, skinless chicken breasts

10¾-oz. can lower-fat, lower-sodium cream of chicken soup

1¾ cups shredded 75%-less-fat cheddar cheese, divided

½ cup fat-free milk

7 tsp. salt-free taco seasoning (see page 271)

3 cups baked low-fat corn chips, or tortilla chips, coarsely crushed

1. Grease 9 × 13 baking dish.

2. Slice chicken in 1”-wide strips. Spread chicken in baking dish.

3. Combine soup, 1¼ cups cheese, milk, and taco seasoning in mixing bowl. Spoon over chicken.

4. Top with chips.

5. Cover dish.

6. Bake at 375° for 30–40 minutes, or until chicken is cooked through and no pink remains. (Fish out a piece from middle of dish and check.)

7. Remove cover. Top with remaining ½ cup cheese.

8. Bake uncovered until cheese is melted, about 5 minutes.

Tip:

Serve over rice.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 4.0

Basic Nutritional Values

• Calories 275 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 1.8 gm)

• Cholesterol 75 mg

• Sodium 495 mg

• Potassium 505 gm

• Total Carb 20 gm

• Dietary Fiber 2 gm

• Sugars 1 gm

• Protein 35 gm

• Phosphorus 380 gm

White Chicken Chili Casserole

Zoë Rohrer

Lancaster, PA

Makes 8 servings, a 3" × 4" rectangle per serving

Prep. Time: 15 minutes

Baking Time: 35 minutes

Standing Time: 10 minutes

1 small onion, diced

1 clove garlic, minced

2 ribs celery, diced

1 green bell pepper, diced

1–2 tsp. oil

4 cups cooked white beans

1 cup lower-sodium, fat-free chicken broth

1 cup fat-free sour cream

¼ tsp. salt

1 tsp. ground cumin

½ tsp. black pepper

10¾-oz. can lower-sodium, fat-free cream of chicken, or cream of celery soup

2 cups cooked chopped chicken

4 8" whole wheat tortillas, divided

2 cups 75%-less-fat shredded cheddar cheese, divided

1. In a large skillet, sauté onions, garlic, celery, and green pepper in a bit of oil until soft.

2. Add beans, broth, sour cream, salt, cumin, pepper, and soup. Bring to a boil while stirring.

3. Remove from heat. Stir in chicken.

4. Spread ⅓ of chicken mixture in bottom of well-greased 9 × 13 baking dish.

5. Top with 2 tortillas, cutting them to fit the pan.

6. Spread on half of remaining chicken mixture.

7. Top with half the cheese.

8. Follow with remaining 2 tortillas, a layer of remaining chicken, and a layer of remaining cheese.

9. Bake for 30–35 minutes, or until bubbly.

10. Let stand 10 minutes before serving.

Good Go-Alongs:

Great served with salsa

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 340 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.8 gm)

• Cholesterol 40 mg

• Sodium 600 mg

• Potassium 905 gm

• Total Carb 43 gm

• Dietary Fiber 7 gm

• Sugars 4 gm

• Protein 29 gm

• Phosphorus 370 gm

Chicken Spinach Casserole

Laverne Nafziger

Goshen, IN

Makes 6 servings

Prep. Time: 15–20 minutes

Baking Time: 35–40 minutes

¾ cup fat-free mayonnaise

¾ cup fat-free plain yogurt

½ cup fat-free sour cream

1 cup shredded 75%-less-fat cheddar cheese

1 tsp. minced garlic

1½ cups cooked and diced chicken

10-oz. pkg. frozen chopped spinach, thawed and squeezed dry

½ cup crushed soda crackers

⅓ cup freshly grated Parmesan cheese

1. In a good-sized mixing bowl, blend together mayonnaise, yogurt, sour cream, cheddar cheese, and garlic.

2. Stir in chicken and spinach.

3. Spoon into buttered 6½ × 8½ baking dish.

4. In mixing bowl, stir together cracker crumbs and Parmesan cheese.

5. Sprinkle over top.

6. Bake at 350° for 35–40 minutes, or until topping is lightly browned and mixture is bubbly.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.4 gm)

• Cholesterol 35 mg

• Sodium 600 mg

• Potassium 315 gm

• Total Carb 16 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 19 gm

• Phosphorus 265 gm

Broccoli Chicken Casserole

Joette Droz

Kalona, IA

Makes 6 servings, 3½” square per serving

Prep. Time: 35 minutes

Baking Time: 1 hour

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

5 oz. (half the can) lower-sodium, lower-fat cream of chicken soup

⅓ cup light mayonnaise

2 cups garlic croutons, slightly crushed

2 cups cooked chopped chicken

10-oz. pkg. frozen chopped broccoli, thawed and drained

8-oz. can sliced water chestnuts, drained

4-oz. can sliced mushrooms, drained

1. Mix soup and mayonnaise together in large mixing bowl until smooth.

2. Stir in croutons, chicken, broccoli, water chestnuts, and mushrooms. Mix well.

3. Spread in well-greased 7 × 11 baking pan.

4. Cover with foil.

5. Bake at 350° for 45 minutes.

6. Uncover. Continue baking for 15 minutes.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.4 gm, Monounsat Fat 2.7 gm)

• Cholesterol 50 mg

• Sodium 555 mg

• Potassium 625 gm

• Total Carb 21 gm

• Dietary Fiber 3 gm

• Sugars 3 gm

• Protein 18 gm

• Phosphorus 165 gm

Chicken Corn Casserole

Lois Niebauer

Pedricktown, NJ

Makes 6 servings, 3” square per serving

Prep. Time: 30 minutes

Baking Time: 45 minutes

2 cups diced cooked chicken

1½ cups frozen corn

½ cup shredded 75%-less-fat cheddar cheese

3 Tbsp. chopped pimentos

½ cup canned French-fried onions, divided

2 Tbsp. oil

¼ cup flour

10¾-oz. can chicken broth

¼-½ tsp. salt

¼ tsp. pepper

1. Combine chicken, corn, cheese, pimentos, and ¾ can fried onions in mixing bowl.

2. Combine oil, flour, chicken broth, and seasonings in small saucepan.

3. Cook over low to medium heat, stirring until thickened.

4. Add thickened sauce to other ingredients and mix thoroughly.

5. Place in well-greased 7 × 11 baking dish.

6. Sprinkle reserved onion over top.

7. Bake at 325° for 45 minutes.

Tip:

You can make this ahead through Step 6 and freeze until you need it. You can put it in the oven frozen; just bake longer until bubbly, about 1–1¼ hours.

Exchange List Values

• Starch 1.0

• Lean Meat 2.0

• Fat 1.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 5.1 gm)

• Cholesterol 45 mg

• Sodium 390 mg

• Potassium 270 gm

• Total Carb 14 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 19 gm

• Phosphorus 175 gm

Chicken and Broccoli Bake

Jan Rankin

Millersville, PA

Makes 12 servings, 3” square

Prep. Time: 15 minutes

Baking Time: 30 minutes

2 10¾-oz. cans lower-sodium, lower-fat cream of chicken soup

2½ cups fat-free milk, divided

16-oz. bag frozen chopped broccoli, thawed and drained

3 cups cooked and chopped chicken breast

2 cups reduced-fat buttermilk baking mix

1. Mix soup, and 1 cup milk together in large mixing bowl until smooth.

2. Stir in broccoli and chicken.

3. Pour into well-greased 9 × 13 baking dish.

4. Mix together 1½ cups milk and baking mix in mixing bowl.

5. Spoon evenly over top of chicken-broccoli mixture.

6. Bake at 450° for 30 minutes.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 180 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.4 gm)

• Cholesterol 35 mg

• Sodium 445 mg

• Potassium 485 gm

• Total Carb 22 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 16 gm

• Phosphorus 280 gm

Yogurt Chicken Curry

Laverne Nafziger

Goshen, IN

Makes 12 servings, about ¾ cup per serving

Prep. Time: 20 minutes

Marinating Time: 8 hours, or overnight

Cooking Time: 2 hours

2½ lbs. boneless, skinless chicken breasts, cut into 1" cubes

2 lbs. plain nonfat yogurt

4 heaping tsp. curry powder

2 heaping tsp. turmeric

1 heaping tsp. ground coriander

2 Tbsp. vegetable oil

1 large onion, chopped

5 garlic cloves, chopped

1" ginger root grated or finely chopped

½ tsp. salt

1 cup fat-free sour cream

1 medium potato, grated

1 cup cilantro, chopped, optional

1. Mix chicken, yogurt, curry powder, turmeric, and coriander in large nonmetallic bowl. Marinate 8 hours or overnight.

2. Sauté onions, garlic, and ginger in oil in large stockpot 2–5 minutes until lightly brown.

3. Add chicken-yogurt mixture, salt, sour cream, and grated raw potato.

4. Cover. Simmer gently for 2 hours.

5. Just before serving, stir in cilantro if you wish.

Tip:

Serve over cooked rice.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 205 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.3 gm)

• Cholesterol 55 mg

• Sodium 215 mg

• Potassium 425 gm

• Total Carb 14 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 25 gm

• Phosphorus 270 gm

Chicken Biriyani

Laverne Nafziger

Hopedale, IL

Makes 9 servings, about 1¼ cups per serving

Prep. Time: 30 minutes

Cooking Time: 2 hours

3 lb. whole chicken, cut in pieces, skin removed

1 clove garlic

1" piece fresh ginger root

1 small green chili

1 large onion, diced

4 whole cardamom pods

6 whole cloves

3 bay leaves

2–3 Tbsp. chopped fresh cilantro

1 tsp. turmeric powder

¼ cup cooking oil

salt to taste

2 cups uncooked rice

4¾ cups reserved chicken broth, or water

2 large tomatoes, chopped

1. Cover chicken pieces with water in a pot. Bring to simmer and cook over low until chicken is cooked through, 30–60 minutes.

2. Debone chicken and cut/shred into bite-sized pieces. Reserve broth.

3. Combine garlic, ginger root and chili into a paste in blender.

4. In large pan sauté onion and spices in oil. Add all remaining ingredients and cook until rice is tender.

5. Discard whole spices. Serve.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 325 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 5.2 gm)

• Cholesterol 45 mg

• Sodium 90 mg

• Potassium 440 gm

• Total Carb 38 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 19 gm

• Phosphorus 180 gm

Use low-fat ingredients, such as low-fat yogurt or milk, in recipes whenever possible.

Chicken Curry

Tina Hartman

Lancaster, PA

Makes 8 servings, about 3–4 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 10–15 minutes

3 Tbsp. tub margarine, no trans-fat

¼ cup minced onion

1½ tsp. curry powder

3 Tbsp. flour

¾ tsp. salt

¾ tsp. sugar

⅛ tsp. ground ginger

1 cup lower-sodium, fat-free chicken broth

1 cup fat-free milk

2 cups diced, cooked chicken

½ tsp. lemon juice

1. In good-sized skillet, melt margarine over low heat.

2. Sauté onions and curry in margarine.

3. Blend in flour and seasonings.

4. Cook over low heat until mixture is smooth and bubbly. (This removes the raw flour taste.)

5. Remove from heat.

6. Stir in chicken broth and milk.

7. Return to heat. Bring to a boil, stirring constantly.

8. Boil one more minute, continuing to stir.

9. Remove from heat. Stir in chicken and lemon juice.

10. Serve over cooked rice, and with toppings for individuals to choose.

Tips:

This is a wonderful family or large gathering meal because of the toppings. You can use any toppings you can imagine. We once had 22 different topping options! We almost always serve this at our extended family gatherings.

Good Go-Alongs:

Experiment by topping this recipe with Mandarin oranges, cashews, coconut, peaches, bananas, olives, celery, tomatoes, onions, cheese individually or mixed as you prefer.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 125 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 2.0 gm)

• Cholesterol 30 mg

• Sodium 360 mg

• Potassium 175 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 12 gm

• Phosphorus 110 gm

Chopstick Chicken

Mary Ann Lefever

Lancaster, PA

Makes 10 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Baking Time: 40 minutes

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

5-oz. can chow mein noodles, divided

2 cups chopped celery

1 cup chopped onions

3 cups cooked chicken, cut into bite-size pieces

11-oz. can mandarin oranges, drained

½ cup cashews, salted or unsalted

1 Tbsp. parsley

1. Mix together soups, half the noodles, celery, onion, and chicken in a large mixing bowl.

2. Place in greased casserole dish.

3. Bake at 350° for 20 minutes.

4. Stir in cashews.

5. Return to oven. Bake 20 more minutes, or until bubbly and heated through.

6. Remove from oven. Top with oranges and sprinkle with parsley just before serving.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 1.5

Basic Nutritional Values

• Calories 245 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.2 gm, Monounsat Fat 4.3 gm)

• Cholesterol 40 mg

• Sodium 370 mg

• Potassium 595 gm

• Total Carb 19 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 16 gm

• Phosphorus 165 gm

Korean Fried Rice

Kum Smith

Morton, IL

Makes 6 servings, about 1 cup per serving

Prep. Time: 20 minutes

Soaking Time: 5 minutes

Cooking Time: 45 minutes

1 cup long-grain rice

1½ cups water

2⅔ Tbsp. canola oil, divided

1 medium white onion, finely chopped

2 large mushrooms, finely chopped

1 medium green pepper, finely chopped, or 1 cup peas

1 carrot, finely chopped

1 lb. chicken breast

salt and pepper to taste

1. Soak rice in water for 5 minutes. Cover and bring to boil. Cook over medium high heat for 5 minutes. Cover and simmer for 15–20 minutes.

2. Meanwhile, heat 1 tsp. shortening in skillet and sauté one vegetable at a time. Clean skillet after each vegetable. Set each vegetable aside.

3. Fry chicken in 1 tsp. oil also and season to taste. Set aside.

4. Stir fry cooked rice in 1 Tbsp. oil until light brown. Add salt and pepper to taste.

5. Combine all ingredients in large skillet and cook until heated.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 285 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 4.7 gm)

• Cholesterol 45 mg

• Sodium 50 mg

• Potassium 300 gm

• Total Carb 31 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 19 gm

• Phosphorus 180 gm

Chicken Fried Rice

Makes 8 servings, about ¾ cup per serving

Prep. Time: 20 minutes

Cooking Time: 15 minutes

1 oz. dried mushrooms

4 eggs, beaten

4 tsp. canola oil, divided

7 oz. diced lean, low-sodium ham

3½ oz. green onions, sliced

4 cups steamed rice

½ can bamboo shoots, sliced

4 Tbsp. green beans, or more

7 oz. diced cooked chicken

salt and pepper to taste

1. Boil mushrooms in water to cover for 3–5 minutes until softened. Drain water and slice mushrooms.

2. Stir fry eggs in 1 tsp. oil. Add ham and cook until heated through. Set aside.

3. Stir fry onion in 3 tsp. oil.

4. Add rice, mushrooms, bamboo shoots, green beans, chicken, eggs and ham. Stir fry at least 5 minutes. Salt and pepper to taste before serving.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 260 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.7 gm)

• Cholesterol 130 mg

• Sodium 300 mg

• Potassium 290 gm

• Total Carb 27 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 18 gm

• Phosphorus 200 gm

What is good for people with diabetes to eat is good for everybody to eat. No need to label some dishes on the church supper table as “diabetic.”

Chicken Spectacular

Rebecca Meyerkorth, Wamego, KS

Melissa Wenger, Orrville, OH

Makes 12 servings, 3” square per serving

Prep. Time: 30 minutes

Baking Time: 30 minutes

Standing Time: 5 minutes

½ lb. uncooked wild rice

3 cups cooked chicken, diced

10¾-oz. can lower-sodium, lower-fat cream of celery soup

1 medium jar chopped pimentos, drained

1 medium onion, chopped

15-oz. can green beans, French-cut style, drained

1 cup low-fat mayonnaise

½ tsp. Worcestershire sauce

¼ tsp. pepper

½ tsp. dried parsley

¼ tsp. dried sage

¼ tsp. dried rosemary

¼ tsp. dried thyme

8-oz. can sliced water chestnuts, drained

1 cup grated reduced-fat cheddar cheese

1. Prepare rice according to package directions.

2. In large bowl, mix together prepared rice, chicken, soup, pimentos, onion, beans, mayonnaise, Worcestershire sauce, pepper, parsley, sage, rosemary, thyme and water chestnuts.

3. Pour into greased 9 × 13 baking dish.

4. Bake at 350° for 30 minutes, or until bubbly and heated through.

5. Sprinkle with cheese. Let stand 5 minutes for cheese to melt.

Tip:

You can prepare through Step 3 and then freeze until needed.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.8 gm)

• Cholesterol 35 mg

• Sodium 440 mg

• Potassium 345 gm

• Total Carb 19 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 15 gm

• Phosphorus 190 gm

Simmering Chicken Dinner

Trish Dick, Ladysmith, WI

Makes 6 servings, about 8 oz. per serving

Prep. Time: 10 minutes

Cooking Time: 40 minutes

2½ cups lower-sodium, fat-free chicken broth

½ cup apple juice

1 bay leaf

½ tsp. garlic powder

½ tsp. paprika

¼ tsp. salt

1½ lbs. boneless, skinless chicken breasts, or thighs, cut into chunks

1 cup uncooked brown rice

3 cups fresh, or frozen, vegetables, including starchy and nonstarchy vegetables

½ tsp. paprika, optional

parsley as garnish, optional

1. Heat chicken broth, apple juice, bay leaf, garlic powder, paprika, and salt in large skillet until boiling, stirring occasionally.

2. Add chicken. Cover. Reduce heat and simmer 10 minutes on low.

3. Turn chicken.

4. Add 1 cup rice around chicken.

5. Top with the vegetables.

6. Cover. Simmer 25 minutes, or until rice is cooked, vegetables are as soft as you like, and chicken is done.

7. Remove bay leaf.

8. Sprinkle with paprika and parsley before serving if you wish.

Tip:

If you like a bit of zip, add curry powder in place of paprika.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 320 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.4 gm)

• Cholesterol 70 mg

• Sodium 390 mg

• Potassium 470 gm

• Total Carb 36 gm

• Dietary Fiber 5 gm

• Sugars 5 gm

• Protein 27 gm

• Phosphorus 310 gm

Chicken Rice Casserole

Alma Yoder, Baltic, OH

Makes 10 servings, about 8 oz. per serving

Prep. Time: 20 minutes

Baking Time: 45 minutes

2 cups uncooked long-grain rice

4 cups low-sodium, fat-free chicken broth

2 cups diced celery

1 Tbsp. canola oil

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

1¼ cups low-fat mayonnaise

2 Tbsp. chopped onion

2 cups cooked, cubed chicken

1 cup crushed cornflakes

1 Tbsp. no trans-fat tub margarine, melted

1. In large saucepan, cook rice in chicken broth, covered, for about 20 minutes over low heat.

2. While rice is cooking, sauté celery in oil in skillet.

3. When rice is tender, add celery, soup, mayonnaise, onion, and chicken to rice. Mix gently.

4. Spoon mixture into greased casserole dish.

5. Mix crushed cornflakes and melted margarine together in small bowl.

6. Scatter cornflake mixture on top.

7. Bake, covered, at 350° for 30 minutes.

8. Uncover. Bake 15 more minutes, or until bubbly and heated through.

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 285 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 2.6 gm)

• Cholesterol 30 mg

• Sodium 485 mg

• Potassium 460 gm

• Total Carb 41 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 13 gm

• Phosphorus 135 gm

Wild-Rice Turkey-Sausage Bake

Carla Elliott, Phoenix, AZ

Makes 10 servings, a 2⅗” × 4½” rectangle per serving

Prep. Time: 1 hour

Baking Time: 1½ hours

1 lb. lean sweet Italian turkey sausage

¾ cup uncooked wild rice, cooked according to package directions

¾ cup uncooked long-grain rice, cooked according to package directions

1 medium onion, chopped

1 cup diced celery

10¾-oz. lower-sodium, lower-fat cream of mushroom soup

¼ tsp. salt

¼ tsp. pepper

14½-oz. can chicken broth

4-oz. can sliced mushrooms, drained, optional

20 oz. boneless, skinless chicken breast halves, about 4 breasts, cut into large bite-size pieces

1. Brown sausage in skillet, stirring frequently to break up clumps, until no longer pink.

2. Drain off drippings.

3. In large bowl, mix together sausage, both cooked rices, onion, celery, soup, salt, pepper, broth, and mushrooms if you wish.

4. Spoon into greased 9 × 13 baking pan.

5. Push chicken pieces down into rice mixture.

6. Cover. Bake at 350° for 1 hour.

7. Remove cover and check if mixture is soupy. If so, remove cover. If not, put cover back on. Continue baking 30 more minutes.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.6 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 2.1 gm)

• Cholesterol 60 mg

• Sodium 575 mg

• Potassium 505 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 22 gm

• Phosphorus 210 gm

Company Casserole

Mary B. Sensenig

New Holland, PA

Makes 8 servings, about 7 oz. per serving

Prep. Time: 40 minutes

Standing Time: 5 minutes

Baking Time: 45 minutes

¾ cup long-grain rice

1¾ cups water

1½ Tbsp. tub margarine, no trans-fat

15 oz. frozen broccoli, thawed and drained

1½ cups cubed cooked chicken

¾ cup cubed cooked 95%-lean ham

½ cup shredded 75%-less fat cheddar cheese

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

⅔ cup low-fat mayonnaise

1 tsp. prepared mustard

3 Tbsp. freshly grated Parmesan cheese

1. Combine rice, water, and margarine in microwave-safe container.

2. Cover tightly. Cook on high 5 minutes.

3. Cook 10 minutes on Power 5.

4. Let stand 5 minutes, covered, until water is absorbed.

5. In greased 2½- or 3-quart casserole layer cooked rice, broccoli, chicken, ham, and cheddar cheese.

6. In mixing bowl, combine soup, mayonnaise, and mustard.

7. Spread sauce over casserole.

8. Sprinkle with Parmesan cheese.

9. Bake at 350° for 45–50 minutes, or until lightly browned.

Good Go-Alongs:

Lettuce Salad with Hot Bacon Dressing

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 230 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 2.3 gm)

• Cholesterol 35 mg

• Sodium 595 mg

• Potassium 470 gm

• Total Carb 24 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 17 gm

• Phosphorus 190 gm

Chicken Strata Casserole

Mrs. Lewis L. Beachy

Sarasota, FL

Mary Vaughn Warye

West Liberty, OH

Makes 8 servings, about ¾ cup per serving

Prep. Time: 20 minutes

Baking Time: 1 hour

2 cups cubed, cooked chicken

½ cup chopped celery

½ cup chopped onion

½ cup chopped green pepper

⅓ cup reduced-fat light mayonnaise

½ tsp. salt

¼ tsp. pepper

4 slices bread, cubed

1½ cups fat-free milk

2 eggs, beaten

14½-oz. can lower-sodium, lower-fat cream of mushroom soup

½ cup reduced-fat freshly grated yellow cheddar cheese

1. Combine chicken, celery, onion, green pepper, mayonnaise, salt and pepper.

2. Put ½ bread into well-greased casserole. Top with chicken mixture and remaining bread.

3. Combine milk and eggs and pour over other ingredients. Top with mushroom soup and cheese.

4. Bake at 350° for 1 hour.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 2.6 gm)

• Cholesterol 85 mg

• Sodium 560 mg

• Potassium 490 gm

• Total Carb 14 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 16 gm

• Phosphorus 205 gm

Make-Your-Own-Stuffing Chicken Bake

Mary Jane Musser, Manheim, PA

Makes 6 servings, about a 3” square per serving

Prep. Time: 10 minutes

Cooking Time: 75 minutes

1½ lbs. boneless, skinless chicken breast, uncooked, cut into cubes

⅛ tsp. salt

⅛ tsp. paprika

3 slices ultra-thin cheddar cheese, about 1 oz. total

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

½ cup water

8 slices bread, cubed

1 egg

¾ cup fat-free milk

¼ cup diced celery

2 Tbsp. diced onion

1. Place chicken in greased 7 × 11 glass casserole dish.

2. Sprinkle with salt and paprika.

3. Lay cheese on top of chicken.

4. Mix soup and water until smooth in mixing bowl.

5. Spread soup over cheese.

6. Mix bread cubes, egg, milk, celery, and onion together in mixing bowl.

7. Pat filling mixture over top of chicken.

8. Cover. Bake at 350° for 1 hour.

9. Uncover. Bake 15 minutes more.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 4.0

Basic Nutritional Values

• Calories 290 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 2.2 gm)

• Cholesterol 105 mg

• Sodium 575 mg

• Potassium 545 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 30 gm

• Phosphorus 300 gm

Chicken Cordon Bleu Casserole

Marcia S. Myer

Manheim, PA

Rachel King

Castile, NY

Makes 24 servings, about 3” square per serving

Prep. Time: 30 minutes

Baking Time: 1 hour

1 lb. chipped extra-lean ham

5 oz. grated reduced-fat Swiss cheese

3 cups cooked, diced chicken

10¾-oz. can reduced-sodium, reduced-fat cream of chicken soup

½ cup fat-free milk

Filling:

8 cups cubed bread

2 Tbsp. tub margarine, no trans fat

1½ cups diced celery

1 small onion, chopped

½ cup egg substitute

1¾ cups fat-free milk

½ tsp. salt

¼ tsp. pepper

1. Prepare filling by sautéing celery and onion in butter in saucepan until soft.

2. Place cubed bread in large mixing bowl.

3. Pour sautéed vegetables, egg substitute, 1¾ cups milk, salt, and pepper over bread.

4. Grease 2 9 × 13 baking pans.

5. Layer half of ham, cheese, and filling into each pan.

6. Layer half of chicken into each pan, distributing evenly over top of filling mixture.

7. In mixing bowl, blend soup and ½ cup milk together.

8. Pour soup mixture over top of chicken.

9. Bake at 350° for 60 minutes.

Tip:

This makes a lot. It’s great for big groups.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.5 gm)

• Cholesterol 30 mg

• Sodium 430 mg

• Potassium 235 gm

• Total Carb 9 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 13 gm

• Phosphorus 145 gm

Easy Chicken Stuffing Bake

Leona M. Slabaugh

Apple Creek, OH

Makes 6 servings, about 4” square per serving

Prep. Time: 20 minutes

Baking Time: 45 minutes

6-oz. pkg. lower-sodium stuffing mix for chicken

1½ lbs. boneless, skinless chicken breasts, uncooked, cut in 1” pieces

10¾-oz. lower-sodium, lower-fat cream of chicken soup

⅓ cup sour cream

16-oz. pkg. frozen mixed vegetables, including non-starchy vegetables such as broccoli and peppers, thawed and drained

1. Prepare stuffing mix as directed on package. Set aside.

2. In large mixing bowl, mix chicken, soup, sour cream, and vegetables.

3. Arrange in well-greased 9 × 13 baking pan.

4. Top with stuffing mix.

5. Bake uncovered 45 minutes, or until chicken is tender.

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 340 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.2 gm)

• Cholesterol 75 mg

• Sodium 505 mg

• Potassium 645 gm

• Total Carb 36 gm

• Dietary Fiber 4 gm

• Sugars 5 gm

• Protein 30 gm

• Phosphorus 275 gm

Overnight Chicken Casserole

Lori Berezovsky

Salina, KS

Makes 12 servings, 3” square per serving

Prep. Time: 20 minutes

Chilling Time: 8 hours or overnight

Standing Time: 1 hour

Baking Time: 50 minutes

10½ oz. of a 14-oz. pkg. Pepperidge Farm herb stuffing

1⅔ cups hot water

4 cups diced chicken

½ cup chopped green onions

¼ cup light mayonnaise

4-oz. can sliced mushrooms, drained, or ¼ lb. fresh mushrooms, sliced, optional

½ cup egg substitute

2½ cups fat-free milk, divided

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

½ cup 75%-less fat shredded cheddar cheese

1. In large mixing bowl, lightly mix together stuffing, and hot water.

2. Grease 9 × 13 baking pan.

3. Put half of stuffing mixture into baking pan.

4. In another bowl, mix together chicken, onions, mayonnaise, and mushrooms if you wish.

5. Spread chicken layer over stuffing layer.

6. Top with remaining stuffing.

7. In mixing bowl, combine egg substitute and 2 cups milk.

8. Pour over casserole.

9. Cover and refrigerate 8 hours or overnight.

10. Remove casserole from refrigerator 1 hour before baking.

11. In mixing bowl, blend soup and ½ cup milk until smooth.

12. Spread soup over casserole.

13. Bake at 325° for 30–40 minutes.

14. Sprinkle with grated cheese.

15. Bake 10 minutes more, until cheese is melted.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 2.2 gm)

• Cholesterol 45 mg

• Sodium 590 mg

• Potassium 455 gm

• Total Carb 25 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 21 gm

• Phosphorus 215 gm

Really Great Chicken ’n’ Chips

Jean Harris Robinson

Pemberton, NJ

Makes 6 servings, 5–6 oz. per serving

Prep. Time: 30 minutes

Baking Time: 30 minutes

2 Tbsp. olive oil

3 Tbsp. chopped green bell pepper

1 small onion, minced

¼ cup flour

1 cup lower-sodium, fat-free chicken broth

1 cup fat-free half-and-half

½ tsp. salt

½ tsp. pepper

¼ tsp. dried thyme

2 cups coarsely crushed baked potato chips

2 cups cubed cooked chicken, divided

¼ cup freshly grated Parmesan cheese

1. Place oil in saucepan.

2. Stir in green pepper and onion. Cook until soft.

3. Blend in flour. Slowly add chicken broth and cream.

4. Cook until mixture boils and thickens, stirring constantly.

5. Stir in salt, pepper, and thyme.

6. Grease a 2½- 3-quart casserole.

7. Arrange potato chips in bottom of casserole.

8. Spread 1 cup chicken over chips.

9. Top with half of sauce.

10. Top with remaining chicken.

11. Top with rest of sauce.

12. Sprinkle top with cheese.

13. Bake at 350° for about 30 minutes, or until casserole is browned, bubbly, and heated through.

Exchange List Values

• Starch 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 5.0 gm)

• Cholesterol 45 mg

• Sodium 465 mg

• Potassium 345 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 17 gm

• Phosphorus 200 gm

Chicken Au Gratin

Joy Martin

Myerstown, PA

Makes 6 servings, about 6 oz. per serving

Prep. Time: 10 minutes

Cooking/Baking Time: 30 minutes

2 cups cooked fresh or frozen green beans, or peas

2 cups diced cooked chicken

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

¼ cup water

¼ tsp. salt

dash of pepper

2½ Tbsp. tub margarine, no trans-fat

2 cups soft bread cubes

½ cup 75%-less fat shredded cheddar cheese

1. Put beans and chicken in buttered shallow casserole dish.

2. In a mixing bowl, blend soup, water, and seasonings until smooth. Pour over chicken.

3. Melt margarine in saucepan. Remove from heat.

4. Mix cheese and bread cubes into margarine. Sprinkle on top of chicken and beans.

5. Bake at 350° for 30 minutes, or until browned, bubbly, and heated throughout.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 220 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 3.0 gm)

• Cholesterol 45 mg

• Sodium 495 mg

• Potassium 440 gm

• Total Carb 15 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 19 gm

• Phosphorus 175 gm

Don’t be afraid to try new recipes, but learn some basic ones from cooks you trust.

Colleen Heatwole, Burton, MI

Chicken & Dumplings

Barbara Nolan

Pleasant Valley, NY

Makes 8 servings, about 9 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 30 minutes

4 carrots, cut into ½”-thick slices

2 medium onions, cut into eighths

1 clove garlic, sliced thin

3 celery ribs, cut into ½”-thick slices

2 Tbsp. canola oil

3 Tbsp. flour

2 14-oz. cans lower-sodium, fat-free chicken broth

1 lb. uncooked chicken cutlets, cut into 1" cubes

2 Tbsp. grated carrots

½ tsp. poultry seasoning

¼ tsp. garlic powder

⅛ tsp. black pepper

¼ cup half-and-half

fresh parsley, snipped, for garnish

Dumplings:

1½ cups flour

2 tsp. baking powder

½ tsp. salt

1 cup milk

1 egg

2 Tbsp. vegetable oil

1. Sauté carrot pieces, onions, garlic, and celery in oil in medium saucepan for 3 minutes, or until vegetables soften

2. Sprinkle with flour.

3. Stir to combine. Cook 1–2 minutes.

4. Stir in chicken broth, chicken, grated carrots, poultry seasoning, garlic powder, and pepper until smooth.

5. Bring to boil. Simmer 5 minutes, or until thickened, stirring constantly.

6. To prepare dumplings, mix together flour, baking powder, and salt in mixing bowl.

7. In a separate bowl, combine milk, egg, and oil.

8. Add egg-milk mixture to dry ingredients, barely mixing.

9. Drop dumpling batter by tablespoonfuls onto simmering chicken.

10. Cook 10 minutes uncovered.

11. Then cover and cook an additional 10 minutes.

12. Pour half-and-half between dumplings into broth.

13. Scatter fresh parsley over top. Serve immediately.

Tip:

Chop all veggies and chicken beforehand and refrigerate until you’re ready to make the dish. Doing so makes it very fast to prepare this dish.

Warm Memories:

When my nephew was in college, he used to come to our place and enjoy this dish. He often brought a few hungry roommates along. Now that he’s married, this is one of his family’s favorite dishes.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 260 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 5.4 gm)

• Cholesterol 45 mg

• Sodium 565 mg

• Potassium 430 gm

• Total Carb 30 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 12 gm

• Phosphorus 270 gm

Chicken Pie

Lavina Ebersol

Ronks, PA

Makes 8 servings, 2¾”× 3½” rectangle per serving

Prep. Time: 45 minutes

Baking Time: 45 minutes

Filling:

2 Tbsp. canola oil

3 Tbsp. flour

¼ tsp. salt

⅛ tsp. pepper

1 sodium-free chicken bouillon cube

2 cups fat-free milk

12-oz. pkg. frozen vegetables, including nonstarchy veggies like broccoli and peppers

1 cup chopped cooked chicken

Biscuit topping:

2 cups flour

3 tsp. baking powder

¾ tsp. salt

1 tsp. paprika

⅓ cup tub margarine, no trans-fat

⅔ cup fat-free milk

1. Heat oil in saucepan. Stir in flour, salt, pepper, and bouillon cube.

2. Remove from heat and gradually stir in milk.

3. Return to heat. Cook, stirring constantly until smooth and slightly thickened.

4. Add vegetables and chicken to sauce.

5. In good-sized mixing bowl, stir together flour, baking powder, salt, and paprika.

6. Cut in margarine with pastry cutter, or 2 forks, until mixture resembles small peas.

7. Stir in milk until mixture forms ball.

8. Roll out dough on lightly floured surface into 8 × 12 rectangle.

9. Fold dough lightly into quarters. Lift onto top of chicken mixture.

10. Unfold dough and center over greased 7 × 11 baking dish. Pinch dough around edges of baking dish. Cut slits in dough to allow steam to escape.

11. Bake at 350° for 45 minutes, or until pie is bubbly and crust is browned.

Exchange List Values

• Starch 2.5

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 295 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.8 gm, Monounsat Fat 4.5 gm)

• Cholesterol 15 mg

• Sodium 545 mg

• Potassium 350 gm

• Total Carb 36 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 13 gm

• Phosphorus 350 gm

Chicken Noodle Casserole

Leesa DeMartyn

Enola, PA

Makes 6 servings, 7–8 oz. per serving

Prep. Time: 15–20 minutes

Baking Time: 30 minutes

1 Tbsp. canola oil

¼ cup chopped onions

¼ cup chopped green bell pepper

8-oz. pkg. egg noodles, cooked and drained

2 cups cooked and cubed chicken

1 medium tomato, peeled and chopped

1 Tbsp. lemon juice

¼ tsp. salt

¼ tsp. pepper

½ cup fat-free mayonnaise

⅓ cup fat-free milk

⅓ cup shredded reduced-fat cheddar cheese

bread crumbs, optional

1. Melt butter in small skillet over medium heat.

2. Sauté onions and peppers about 5 minutes.

3. In large mixing bowl, combine sautéed vegetables with cooked noodles, chicken, tomato, lemon juice, salt, pepper, mayonnaise, and milk.

4. Turn into greased 2-quart casserole.

5. Top with cheese and bread crumbs if you wish.

6. Cover with foil. Bake at 400° for 20–25 minutes, until heated through.

7. Let baked dish stand 10 minutes before serving to allow sauce to thicken.

Exchange List Values

• Starch 2.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 290 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 3.6 gm)

• Cholesterol 75 mg

• Sodium 360 mg

• Potassium 260 gm

• Total Carb 30 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 20 gm

• Phosphorus 230 gm

Favorite Enchilada Casserole

Janice Muller

Derwood, MD

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 30 minutes

1 lb. 7%-fat ground turkey

2 onions, chopped

1 red, or green, bell pepper, chopped

¾ cup beef gravy

1 cup water

1 tsp. reduced-sodium beef bouillon granules

10½-oz. can mild enchilada sauce

7-oz. can pitted black olives, divided

12 corn tortillas

1 cup 75%-less fat shredded cheddar cheese, divided

1. In large nonstick skillet, brown ground turkey with onions and bell pepper, until meat is no longer pink and vegetables are just-tender. Drain off any drippings.

2. In saucepan, heat gravy, water, beef bouillon granules and enchilada sauce together.

3. Into a well-greased 9 × 13 baking pan layer 6 of the tortillas, half the turkey mixture, half the olives, half the sauce, and half the cheese.

4. Repeat layers.

5. Bake at 350° for 30 minutes.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 260 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 3.3 gm)

• Cholesterol 50 mg

• Sodium 590 mg

• Potassium 465 gm

• Total Carb 26 gm

• Dietary Fiber 4 gm

• Sugars 3 gm

• Protein 19 gm

• Phosphorus 320 gm

Turkey Barbecue Wonder

Erma Martin

East Earl, PA

Janet Derstine

Telford, PA

Makes 8 servings, about 3–4 oz. per serving

Prep. Time: 10 minutes

Cooking Time: 15 minutes

1 celery rib, chopped

1 medium onion, chopped

¼ cup chopped green bell pepper

1 Tbsp. oil

¼ cup brown sugar

¼ cup ketchup

¼ cup picante sauce

2 Tbsp. Worcestershire sauce

1½ tsp. chili powder

½ tsp. salt

⅓ tsp. pepper

dash of cayenne pepper

4 cups shredded, or cubed, cooked turkey

1. In a large skillet, sauté celery, onion, and green pepper in oil until tender.

2. Stir in brown sugar, ketchup, picante sauce, Worcestershire sauce, chili powder, salt, pepper, and cayenne pepper.

3. Bring to a boil. Reduce heat and simmer uncovered 3–4 minutes.

4. Add turkey. Simmer 10 minutes longer, or until heated through.

5. Serve on buns.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 175 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.9 gm)

• Cholesterol 55 mg

• Sodium 395 mg

• Potassium 360 gm

• Total Carb 10 gm

• Dietary Fiber 1 gm

• Sugars 8 gm

• Protein 21 gm

• Phosphorus 165 gm

In the fall when peppers are plentiful, chop them and freeze them in a single layer on cookie sheets. After they’re frozen, store in freezer bags. We eat lots of this healthy vegetable when they are so handy for soups and casseroles.

Ann Good, Dayton, VA

Turkey and Green Bean Casserole

Melva Baumer

Mifflintown, PA

Makes 6 servings, about 10 oz. per serving

Prep. Time: 35–40 minutes

Baking Time: 30–40 minutes

2 lbs. frozen French-style green beans

2 Tbsp. tub margarine, no trans-fat

3 Tbsp. flour

¼ tsp. salt

dash of pepper

½ tsp. prepared mustard

1½ cups fat-free milk

½ cup low-fat mayonnaise

1½-2 Tbsp. lemon juice

4 cups cooked turkey, cubed

½ cup freshly grated Parmesan cheese

1. Cook beans according to package directions. Drain.

2. Melt margarine in saucepan. Blend in flour, salt, pepper, and mustard.

3. Over low heat, add milk, stirring constantly until mixture is smooth and thickened.

4. Remove from heat. Fold in mayonnaise and lemon juice.

5. Stir in turkey.

6. Spread beans in greased shallow baking dish.

7. Spoon turkey sauce over top of beans.

8. Sprinkle with Parmesan cheese.

9. Bake at 350° for 30–40 minutes, or until bubbly and heated through.

Exchange List Values

• Carbohydrate 0.5

• Vegetable 2.0

• Lean Meat 4.0

• Fat 0.5

Basic Nutritional Values

• Calories 290 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 3.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.4 gm, Monounsat Fat 2.5 gm)

• Cholesterol 75 mg

• Sodium 450 mg

• Potassium 610 gm

• Total Carb 18 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 33 gm

• Phosphorus 335 gm

Jumbulias

Lilli Unrau

Selkirk, Manitoba

Makes 8 servings, about ¾ cup per serving

Prep. Time: 15 minutes

Cooking Time: 1 hour

2 Tbsp. no-trans-fat tub margarine

⅓ cup chopped green pepper

½ cup chopped onion

1 clove garlic, minced

3 cups water

1½ cups uncooked rice

2 cups cubed, cooked turkey

2 tsp. salt

dash pepper

2 tsp. Worcestershire sauce

4-oz. can mushroom pieces, drained

1. Melt margarine in large saucepan. Add green pepper, onion and garlic. Cook about 10 minutes or until tender. Add water and bring to a boil.

2. Add rice and cover saucepan. Reduce heat to simmer.

3. Cook about 25 minutes or until rice is done.

4. Add meat, salt, pepper, Worcestershire sauce and mushrooms.

5. Simmer over low heat until flavors are blended, about 15 minutes. Serve.

Exchange List Values

• Starch 2.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 230 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.1 gm)

• Cholesterol 25 mg

• Sodium 395 mg

• Potassium 200 gm

• Total Carb 33 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 14 gm

• Phosphorus 135 gm

Spinach Meatloaf

Ellie Oberholtzer

Ronks, PA

Makes 6 servings, 1 slice per serving

Prep. Time: 25 minutes

Baking Time: 60 minutes

Standing Time: 10 minutes

1 lb. lean ground turkey, 93% lean

10-oz. box frozen chopped spinach, thawed and squeezed dry

¼ cup chopped fresh cilantro, or fresh parsley

2 oz. crumbled fat-free feta cheese

2 Tbsp. molasses

¼ cup egg substitute

3 pieces millet, or other whole-grain, bread, toasted and crumbled

1–2 tsp. poultry seasoning

¼ tsp. salt

¼ tsp. pepper

1. In a large bowl, mix together turkey, spinach, cilantro, cheese, molasses, egg, bread crumbs, poultry seasoning, salt, and pepper.

2. Form mixture into a loaf.

3. Place in greased loaf pan.

4. Bake at 350° for 60 minutes.

5. Allow to stand 10 minutes before slicing and serving.

Tips:

Instead of mixing the spinach into the loaf, sometimes I pat the meat mixture into a rectangular shape, about ½” thick, onto a piece of waxed paper. I spread the spinach on top, in about ½” from all the edges. I press the spinach down to make it adhere. Then, using the waxed paper to lift the meat, I roll it into a loaf, taking care to keep the spinach from falling out. Remove waxed paper. Then bake as directed above.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 195 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.7 gm, Trans Fat 0.1 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 2.2 gm)

• Cholesterol 55 mg

• Sodium 405 mg

• Potassium 430 gm

• Total Carb 14 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 21 gm

• Phosphorus 225 gm

Hot Turkey Salad

Mary Herr and Elsie Lehman

Three Rivers, MI

Makes 15 servings, a 3” square per serving

Prep. Time: 25 minutes

Baking Time: 45 minutes

4 cups cubed, cooked turkey

4 cups chopped celery

1 cup chopped almonds, blanched

¾ cup chopped green pepper

¼ cup chopped pimento

¼ cup chopped onion

1½ tsp. salt

¼ cup lemon juice

¾ cup low-fat mayonnaise

2 oz. shredded reduced-fat Swiss cheese

1 cup cracker crumbs

cooking spray

1. In a large bowl combine turkey, celery, almonds, green pepper, pimento, onion, salt, lemon juice and mayonnaise.

2. Spoon into greased 9 × 13 baking pan. Top with slices of cheese.

3. In small bowl combine cracker crumbs with 2 sprays of cooking spray. Sprinkle over turkey salad.

4. Bake at 350° for about 45 minutes.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 155 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 3.0 gm)

• Cholesterol 30 mg

• Sodium 455 mg

• Potassium 275 gm

• Total Carb 9 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 15 gm

• Phosphorus 150 gm

Deep-colored fruits and vegetables—orange, dark green, blue, red—often provide more vitamins and minerals than lighter-colored ones.

Turkey Supreme

Janet Suderman

Indianapolis, IN

Makes 6 servings, about 1 cup per serving

Prep. Time: 15 minutes

Cooking Time: about 20 minutes

2 cups sliced fresh mushrooms

1 small onion, chopped

1 cup thinly sliced celery

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

1 cup fat-free milk

2 cups cubed, cooked turkey

2 cups herb-flavored stuffing

½ cup fat-free sour cream

¼-½ tsp. pepper

¼ cup sliced almonds

1. Combine mushrooms, onion and celery in 2-quart microwave-safe casserole dish.

2. Microwave on high, uncovered, 5–6 minutes or until vegetables are tender, stirring once.

3. Remove from microwave and add soup, milk, turkey, stuffing, sour cream and pepper. Top with sliced almonds.

4. Cover and microwave on high 10–12 minutes or until heated through. Let stand about 5 minutes before serving.

Exchange List Values

• Starch 1.0

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 2.2 gm)

• Cholesterol 40 mg

• Sodium 530 mg

• Potassium 690 gm

• Total Carb 28 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 20 gm

• Phosphorus 245 gm

Italian Sausage and White Beans

Lucille Amos

Greensboro, NC

Makes 8 servings, about 6½ oz. per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 3 hours

1 Tbsp. olive oil

1 cup chopped onion

12-oz. pkg. 95%-fat-free turkey kielbasa sausage

4½ cups cooked great northern beans (from approximately 2 cups dry beans)

14½-oz. can diced tomatoes

1 cup red wine or beef broth

1 tsp. Italian seasoning, salt-free

1 tsp. chopped garlic

½ tsp. black pepper

⅓ cup cooked, crumbled bacon

1. Sauté onions in olive oil in skillet until softened. Set aside.

2. Cut sausages in ½-inch slices.

3. Put onions and sausages in casserole dish or Dutch oven.

4. Add beans, tomatoes, wine, or broth, Italian seasoning, garlic and black pepper. Mix gently.

5. Bake covered at 325° for 2 hours.

6. Remove lid. Stir. Return to oven, uncovered, for 20–40 minutes, until liquid is reduced to your preference.

7. Sprinkle top with bacon. Check seasonings. Serve.

Tip:

You can make this in a slow cooker. Combine everything except bacon in a slow cooker on high for 4–6 hours.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 265 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.7 gm)

• Cholesterol 35 mg

• Sodium 580 mg

• Potassium 650 gm

• Total Carb 28 gm

• Dietary Fiber 8 gm

• Sugars 5 gm

• Protein 17 gm

• Phosphorus 280 gm

Sweet and Sour Sausage Stir-Fry

Colleen Heatwole

Burton, WI

Makes 6 servings

Prep. Time: 20 minutes

Cooking Time: 15 minutes

¾ lb. 95%-reduced-fat turkey kielbasa, cut into ½”-thick slices

½–¾ cup chopped onion

1 cup shredded carrots

8-oz. can unsweetened pineapple chunks, or tidbits

1 Tbsp. cornstarch

½-1 tsp. ground ginger

6 Tbsp. water

⅔ tsp. lower-sodium soy sauce

2 cups hot cooked brown rice

1. In large nonstick skillet, stir-fry sausage 3–4 minutes, or until lightly browned.

2. Add onions and carrots. Stir-fry until crisp-tender.

3. Drain pineapple, reserving juice. Add pineapple to sausage-vegetable mixture.

4. In small bowl, combine cornstarch and ginger. Stir in water, soy sauce, and reserved pineapple juice until smooth.

5. Add sauce to skillet.

6. Bring to boil. Cook, stirring continually 1–2 minutes, or until sauce is thickened.

7. Serve over rice (⅓ cup rice per serving).

Tip:

You can double everything in the recipe except the meat, and it is still excellent.

Exchange List Values

• Starch 1.0

• Fruit 0.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 215 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.2 gm)

• Cholesterol 40 mg

• Sodium 595 mg

• Potassium 260 gm

• Total Carb 28 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 11 gm

• Phosphorus 170 gm

Smoked Sausage and Sauerkraut

Joan Terwilliger

Lebanon, PA

Makes 8 servings

Prep. Time: 20 minutes

Baking Time: 1¾-2 hours

2 Tbsp. no-trans-fat tub margarine

3 apples, peeled, halved, thickly sliced

1 large sweet onion, halved, thickly sliced

1½ lbs. (about 4) Yukon Gold potatoes, peeled, cut in ½” cubes

¼ cup Splenda Brown Sugar Blend

1½ Tbsp. Dijon mustard

½ lb. 95%-fat-free turkey kielbasa, sliced ½” thick

1 cup apple cider, or Riesling

1 lb. sauerkraut, rinsed and drained

1. Melt butter in large oven-proof Dutch oven over medium-high heat.

2. Sauté apples and onions 10 minutes in butter, stirring occasionally.

3. Add potatoes.

4. In small bowl, mix together Splenda and mustard. Add to onion-potato mixture.

5. Place kielbasa slices on top of onion-potato mixture.

6. Pour in cider or wine.

7. Place sauerkraut on top of sausage.

8. Bake, covered, at 350° for 1¾-2 hours, or until potatoes are tender.

Exchange List Values

• Starch 1.0

• Fruit 0.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 200 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.3 gm)

• Cholesterol 20 mg

• Sodium 600 mg

• Potassium 435 gm

• Total Carb 32 gm

• Dietary Fiber 3 gm

• Sugars 12 gm

• Protein 7 gm

• Phosphorus 105 gm

Polish Reuben Casserole

Jean Heyerly, Shipshewana, IN

Makes 12 servings, 3” square per serving

Prep. Time: 25–30 minutes

Baking Time: 1 hour

2 10¾-oz. cans lower-sodium, lower-fat cream of mushroom soup

1⅓ cups milk

1 Tbsp. prepared mustard

½ cup chopped onion

8 oz. sauerkraut (half of a 16-oz. can), rinsed and drained

2 cups shredded green cabbage

8-oz. pkg. uncooked medium-width noodles

12 oz. 95%-fat-free turkey kielbasa, cut in ½”-thick slices

1 cup reduced-fat shredded Swiss cheese

¾ cup whole wheat panko bread crumbs

1. Mix soup, milk, mustard, and onion in a bowl. Set aside.

2. Mix sauerkraut and cabbage. Spread mixture in well-greased 9 × 13 baking dish.

3. Top with uncooked noodles.

4. Spoon soup mixture evenly over noodles.

5. Top with sliced kielbasa.

6. Sprinkle with shredded cheese.

7. Sprinkle panko on top of cheese.

8. Cover with foil and bake at 350° for 1 hour, or until noodles are tender.

Exchange List Values

• Starch 1.0

• Carbohydrate 1.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 220 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.4 gm)

• Cholesterol 50 mg

• Sodium 580 mg

• Potassium 555 gm

• Total Carb 27 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 13 gm

• Phosphorus 220 gm

Sausage Scalloped Potatoes

Karen Waggoner

Joplin, MO

Makes 6 servings, about 7 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 30–35 minutes

Standing Time: 5 minutes

12 oz. 95%-fat-free turkey kielbasa, cut into ¼”-thick slices

2 Tbsp. canola oil

2 Tbsp. flour

¼ tsp. pepper

2 cups fat-free milk

4 medium red potatoes, halved and thinly sliced, enough to make 3½–4 cups

¼ cup onions, chopped

2 Tbsp. minced fresh parsley, optional

1. Place sausage in microwave-safe dish. Microwave uncovered on high for 3 minutes. Set aside.

2. Place oil in 2½-quart microwave-safe dish. Microwave on high 45–60 seconds, or until melted.

3. Whisk flour, salt, and pepper into butter until smooth.

4. Gradually whisk in milk.

5. Microwave on high 8–10 minutes until thickened, stirring every 2 minutes.

6. Stir potatoes and onions into creamy sauce.

7. Cover. Microwave on high 4 minutes. Stir.

8. Microwave on high 4 minutes longer.

9. Stir in sausage. Cover.

10. Microwave 8–10 minutes on high, stirring every 4 minutes. Continue until potatoes are tender and sausage is heated through. Stir.

11. Let stand, covered, 5 minutes.

12. Sprinkle with parsley and serve.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 270 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 4.0 gm)

• Cholesterol 40 mg

• Sodium 600 mg

• Potassium 855 gm

• Total Carb 29 gm

• Dietary Fiber 2 gm

• Sugars 7 gm

• Protein 15 gm

• Phosphorus 245 gm

Gourmet Pork Chops

Elsie R. Russett, Fairbank, IA

Makes 6 servings, 1 pork chop per serving

Prep. Time: 15–20 minutes

Baking Time: 60–75 minutes

2 Tbsp. vegetable oil

2 Tbsp. flour

¼ tsp. salt

dash of pepper

6 loin pork chops, ½” thick

10½-oz. can lower-sodium, lower-fat cream of chicken soup

¾ cup water

1 tsp. ground ginger

1 tsp. dried rosemary, crushed

½ cup whole wheat panko bread crumbs

1. Place oil in good-sized skillet.

2. Combine flour, salt, and pepper in shallow but wide dish.

3. Dredge chops in mixture one at a time.

4. Place 2 or 3 chops in oil in skillet at a time, being careful not to crowd skillet. Brown chops over medium to high heat, 3–4 minutes on each side, until a browned crust forms.

5. As chops brown, place in well-greased 7 × 11 baking dish.

6. In bowl, combine soup, water, ginger, and rosemary.

7. Pour over chops.

8. Sprinkle with half the panko bread crumbs.

9. Cover. Bake at 350° for 50–60 minutes, or until chops are tender but not dry.

10. Uncover. Sprinkle with remaining panko bread crumbs.

11. Bake uncovered 10–15 minutes. Remove from oven and serve.

Exchange List Values

• Starch 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 215 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 5.2 gm)

• Cholesterol 50 mg

• Sodium 315 mg

• Potassium 465 gm

• Total Carb 11 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 18 gm

• Phosphorus 130 gm

Men and children, as well as the women, should be encouraged to help with food preparations and clean-up. Church suppers provide excellent opportunities for working together and serving each other. Everyone should be included and involved.

Rachel Kauffman, Alto, MI

Pork Chops with Rice and Limas

Sandy Tinsler

Wauseon, OH

Makes 6 servings, about 3 oz. meat and ½ cup of the rest per serving

Prep. Time: 15 minutes

Baking Time: 1¼- 2½ hours

1 cup uncooked rice

16-oz. pkg. frozen limas

1½ 10¾-oz. cans lower-sodium, lower-fat cream of mushroom soup, divided

6 bone-in pork chops, 2 lbs. total

1. Combine rice and limas with ½ can soup. Spoon into 8” baking dish. Top with uncooked pork chops and remaining soup.

2. Cover and bake at 325° for 1¼ hours or 275° for 2½ hours.

Exchange List Values

• Starch 3.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 390 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.1 gm)

• Cholesterol 65 mg

• Sodium 365 mg

• Potassium 1055 gm

• Total Carb 47 gm

• Dietary Fiber 6 gm

• Sugars 2 gm

• Protein 31 gm

• Phosphorus 275 gm

Pork Chops with Apple Stuffing

Arlene Yoder, Hartville, OH

Makes 6 servings, 1 pork chop per serving

Prep. Time: 20 minutes

Cooking Time: 45–60 minutes

6 bone-in pork chops, at least 1” thick, about 2 lbs. total

1 Tbsp. canola oil

¼ cup chopped celery

¼ cup chopped onion

3 apples, peeled, cored and diced

¼ cup sugar

½ cup bread crumbs, or cracker crumbs

¼ tsp. salt

¼ tsp. pepper

2 tsp. chopped parsley

1. Cut a pocket about 1½” deep into the side of each chop for stuffing.

2. Heat oil in skillet.

3. Stir celery and onion into oil in skillet. Cook over medium until tender, stirring frequently.

4. Stir in diced apples. Sprinkle with sugar.

5. Cover skillet. Cook apples over low heat until tender and glazed.

6. Stir in bread crumbs.

7. Stir in salt, pepper, and parsley.

8. Spreading open the pocket in each chop with your fingers, stuff with mixture.

9. Return half of stuffed chops to skillet. Brown on both sides over medium to high heat.

10. Remove browned chops to platter. Cover to keep warm.

11. Repeat Step 9 with remaining chops.

12. Return other chops to skillet.

13. Reduce heat. Add a few tablespoons of water.

14. Cover. Cook slowly over low heat until done, about 20–25 minutes.

Exchange List Values

• Carbohydrate 1.5

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 270 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.3 gm)

• Cholesterol 65 mg

• Sodium 210 mg

• Potassium 370 gm

• Total Carb 24 gm

• Dietary Fiber 1 gm

• Sugars 16 gm

• Protein 24 gm

• Phosphorus 160 gm

French Onion Pork Chop Skillet

Nadine Martinitz

Salina, KS

Makes 6 servings, 1 chop per serving

Prep. Time: 10 minutes

Cooking Time: 20–25 minutes

6 boneless pork chops (1½ lbs.), ½” thick

2 onions, thinly sliced

2 Tbsp. Worcestershire sauce

6-oz. pkg. Stove Top stuffing mix

1½ cups hot water

1. Place half the chops in large nonstick skillet. Over medium to high heat, cook 10 minutes or until done, turning chops after 5 minutes.

2. Remove to platter and cover with foil to keep warm.

3. Repeat Steps 1 and 2 with remaining chops.

4. While chops are cooking, mix stuffing mix and hot water in bowl. Set aside.

5. Place onions in skillet. Cook over high heat, stirring frequently. Cook for 5 minutes, or until golden brown.

6. Stir in Worcestershire sauce.

7. Remove onions from skillet.

8. Return chops to skillet. Top with onion mixture.

9. Spoon stuffing around edge of skillet.

10. Cover and cook 5 minutes, or until cheese is melted.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 290 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 3.6 gm)

• Cholesterol 60 mg

• Sodium 495 mg

• Potassium 490 gm

• Total Carb 27 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 25 gm

• Phosphorus 230 gm

Pork Chop Casserole

Betty L. Moore

Plano, IL

Makes 5 servings, 1 pork chop per serving

Prep. Time: 15–20 minutes

Baking Time: 1 hour

1–2 Tbsp. vegetable oil

5 bone-in pork chops, totaling about 2 lbs.

3 Tbsp. flour

2 Tbsp. canola oil

5 cups thinly sliced potatoes, from about 3–4 potatoes

3 cups sliced onions, from about 2–3 onions

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

½ cup water

1. Pour oil into skillet.

2. Place flour in shallow dish. Dredge chops in flour.

3. Two at a time, place chops in oil in skillet over medium-high heat. Do not crowd pan or chops will steam in their juices rather than browning.

4. Brown 2–3 minutes on each side, just until crust forms. Move browned chops to foil-covered dish and keep warm while browning rest of chops.

5. Place sliced potatoes and onions into well-greased 9 × 13 baking dish.

6. In a bowl, mix soup and water together until smooth.

7. Pour sauce over potatoes.

8. Place browned pork chops on top.

9. Bake, covered, at 350° for 45 minutes.

10. Remove cover from baking dish. Continue baking 15 minutes, or until lightly browned.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Vegetable 1.0

• Lean Meat 4.0

• Fat 1.5

Basic Nutritional Values

• Calories 400 (Calories from Fat 125)

• Total Fat 14 gm (Saturated Fat 3.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 7.1 gm)

• Cholesterol 80 mg

• Sodium 275 mg

• Potassium 1455 gm

• Total Carb 35 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 31 gm

• Phosphorus 260 gm

Onions or garlic can increase the flavor of a dish without adding too many calories.

Pork Cutlets

Audrey Romonosky

Austin, TX

Makes 8 servings, 1 cutlet per serving

Prep. Time: 10 minutes

Cooking Time: 20–25 minutes

2 Tbsp. canola oil

½ cup egg substitute

½ cup milk

8 pork cutlets, about 4 oz. each, fat removed

salt and pepper

1½ cups seasoned bread crumbs

24½-oz. jar lower-sodium marinara sauce

1. Heat oil in large skillet.

2. Beat egg substitute and milk together in shallow dish.

3. Dip cutlets in egg mixture one by one.

4. Place bread crumbs in another shallow dish.

5. Dredge cutlets in bread crumbs. Discard leftover liquid and crumb mixtures.

6. Place cutlets in hot oil in skillet, one by one, being careful not to splash yourself.

7. Do not crowd skillet. Cook cutlets in 2 or 3 batches so that they brown and don’t just steam in their own juices.

8. Cook each cutlet 3–3½ minutes per side, until browned.

9. Season each side of each cutlet with salt and pepper.

10. Place browned cutlets on a platter. Cover with foil while you cook the next batch.

11. Heat marinara sauce. Spoon over cooked cutlets.

12. Pass any additional sauce to ladle over individual servings.

Tips:

You can make this recipe using chicken cutlets instead.

Exchange List Values

• Starch 1.0

• Lean Meat 4.0

• Fat 1.5

Basic Nutritional Values

• Calories 335 (Calories from Fat 145)

• Total Fat 16 gm (Saturated Fat 3.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.3 gm, Monounsat Fat 6.9 gm)

• Cholesterol 70 mg

• Sodium 580 mg

• Potassium 660 gm

• Total Carb 19 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 27 gm

• Phosphorus 260 gm

Pork Tenderloin with Teriyaki Apricot Sauce

Jennifer Kuh

Bay Village, OH

Makes 12 servings, about 3 oz. per serving

Prep. Time: 10 minutes

Marinating Time: 6–8 hours or overnight

Grilling Time: 20–25 minutes

Standing Time: 10 minutes

3-lb. pork tenderloin

8- 12-oz. bottle light teriyaki sauce, divided

1 cup sugar-free apricot preserves

1. Place meat in nonmetallic pan.

2. Pour half bottle of teriyaki sauce over meat.

3. Cover. Marinade in fridge for 6–8 hours, or overnight.

4. Grill pork over medium heat, 10–12 minutes per side.

5. Meanwhile, mix preserves and 3 Tbsp. teriyaki sauce together in microwave-safe bowl.

6. Cover. Microwave until bubbly.

7. Place pork on serving platter after grilling. Pour bubbling sauce on top.

8. Allow to stand 10 minutes before cutting and serving.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.2 gm)

• Cholesterol 60 mg

• Sodium 290 mg

• Potassium 400 gm

• Total Carb 9 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 23 gm

• Phosphorus 220 gm

Ham-Potatoes-Green Bean Casserole

Sarah Miller

Harrisonburg, VA

Makes 12 servings, 3” square per serving

Prep. Time: 45 minutes

Baking Time: 30 minutes

3 Tbsp. no-trans-fat tub margarine

½ cup flour

3 cups fat-free milk

1¼ cups 50%-reduced fat grated cheddar cheese

5 medium-sized potatoes, cooked and sliced thin

2 lbs. fresh green beans with ends nipped off, or 2 16-oz. pkgs. frozen green beans, steamed or microwaved until just-tender

3 cups lower-sodium cooked, diced ham

1 cup panko bread crumbs

1. Melt margarine in saucepan.

2. Stir in flour.

3. Gradually stir in milk. Stir continually while cooking over low heat until mixture thickens.

4. Add cheese and stir until it melts.

5. Arrange potatoes in well-greased 9 × 13 baking dish.

6. Drain any liquid off green beans. Spread beans over potatoes.

7. Pour half of cheese sauce over beans.

8. Spread ham over sauce.

9. Pour remaining sauce over all.

10. Scatter panko crumbs over casserole.

11. Bake at 350° for 30 minutes, or until heated through.

Tips:

1. Instead of cooking potatoes, you can use frozen shredded potatoes, thawed.

2. To save more time, you can use 2 15½-oz. cans green beans, drained, instead of fresh or frozen beans.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.1 gm)

• Cholesterol 25 mg

• Sodium 455 mg

• Potassium 565 gm

• Total Carb 31 gm

• Dietary Fiber 4 gm

• Sugars 5 gm

• Protein 16 gm

• Phosphorus 275 gm

Scalloped Potatoes and Ham for a Crowd

Lydia Yoder

London, OH

Makes 70 servings, about 7 oz. per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 2 hours

20 lbs. potatoes, peeled and diced

7 lbs. lean, lower-sodium fully cooked ham, cut up

1 gallon milk, divided

1½ cups flour

1 tsp. pepper

1½ cups no-trans-fat tub margarine

1 lb. light reduced-fat Velveeta cheese

1. Place potatoes and ham in a large roaster.

2. Take part of the milk and make a thick paste with the flour. Set aside.

3. Bring remaining milk almost to boiling point. Add flour paste, salt and pepper and bring to a full boil. Add butter and cheese and stir until melted.

4. Pour cheese sauce over ham and potatoes in roaster.

5. Bake at 450° for 30 minutes, reduce heat to 350° and bake 30 minutes longer or until done.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 220 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.3 gm)

• Cholesterol 30 mg

• Sodium 600 mg

• Potassium 570 gm

• Total Carb 26 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 15 gm

• Phosphorus 255 gm

Ham Balls

Joette Droz

Kalona, IA

Makes 44 servings, 1 ball per serving

Prep. Time: 30 minutes

Baking Time: 1 hour

1¼ lbs. bulk reduced-fat pork sausage

2 lbs. lean, lower-sodium ground ham

1½ lbs. 95%-lean ground beef

¾ cup egg substitute

1 cup graham cracker crumbs

1 cup soda cracker crumbs

1½ cups fat-free milk

Glaze:

10¾-oz. can lower-sodium, lower-fat tomato soup, undiluted

½-¾ cup vinegar

¾ cup Splenda Brown Sugar Blend

½-1 tsp. dry mustard

1. In a large bowl, combine sausage, ground ham, ground beef, egg substitute, cracker crumbs, and milk. Mix well. This is a lot of bulk, so mix either with well-washed hands, or with a hefty wooden spoon.

2. Form mixture into 44 balls, about ¼ cup each.

3. Arrange in well-greased 9 × 13 baking pan.

4. Bake balls at 350° for 1 hour (add glaze after 30 minutes).

5. Meanwhile, prepare glaze by mixing together soup, vinegar, brown sugar blend, and mustard in a mixing bowl.

6. Spread glaze over top after balls have baked 30 minutes.

Exchange List Values

• Carbohydrate 0.5

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 115 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.9 gm)

• Cholesterol 25 mg

• Sodium 335 mg

• Potassium 210 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 10 gm

• Phosphorus 100 gm

Glazed Ham Balls

Teresa Koenig

Leola, PA

Dorothy Schrock

Arthur, IL

Makes 20 servings, 1 ball per serving

Prep. Time: 20 minutes

Baking Time: 50 minutes

8-oz. can (1 cup) crushed pineapple, undrained

2⅔ Tbsp. Splenda Brown Sugar Blend

1 Tbsp. vinegar

2–3 Tbsp. prepared mustard

1 lb. 50%-reduced-fat sausage

½ cup cooked lower-sodium ground ham

¾ cup bread crumbs, or crushed saltine crackers

½ cup egg substitute

½ cup ketchup, or milk

⅛ cup chopped onion

¼ tsp. pepper, optional

1. In a mixing bowl, mix together pineapple, Splenda, vinegar, and mustard. Set aside.

2. In a large mixing bowl, thoroughly combine sausage, ham, bread crumbs, egg substitute, ketchup, and onion.

3. Shape into 20 1½” balls. Place in well-greased shallow baking dish.

4. Spoon pineapple mixture over ham balls.

5. Cover. Bake at 350° for 25 minutes.

6. Uncover. Continue baking 25 more minutes.

Tip:

You can freeze the balls, and then reheat them in the microwave. They’re an easy meal after a long work day.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 100 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.0 gm)

• Cholesterol 15 mg

• Sodium 335 mg

• Potassium 145 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 4 gm

• Protein 7 gm

• Phosphorus 65 gm

Fried Rice with Bacon

Millie Glick

Edmonton, Alberta

Makes 12 servings, about ⅔ cup per serving

Prep. Time: 20 minutes

Cooking Time: 1 hour and 20 minutes

2 cups uncooked brown rice

2 slices bacon

1 large onion, diced

8-oz. jar sliced water chestnuts, drained

2 Tbsp. lower-sodium light soy sauce

1. Cook the rice according to directions. Do not add salt.

2. Cut bacon into small pieces and fry in an electric skillet. When nearly done, add onion and sauté. Add mushrooms and water chestnuts and stir together with bacon and onion.

3. Add cooked rice to skillet and mix thoroughly. Add soy sauce and continue to stir until all ingredients have blended.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 175 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.9 gm)

• Cholesterol 5 mg

• Sodium 200 mg

• Potassium 130 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 5 gm

• Phosphorus 120 gm

Chinese Dumplings

Jean Yan

Regina, Saskatchewan

Makes 25 dumplings, 1 dumpling per serving

Prep. Time: 35 minutes

Standing Time: 1 hour

Cooking Time: 7 minutes

½ lb. 96% lean ground pork

½ lb. 90% lean ground beef

2 small onions, finely chopped

1 Tbsp. finely chopped ginger root

3 cloves garlic, minced

½ tsp. salt

1 Tbsp. light reduced-sodium soy sauce

1 large egg

½ tsp. sugar

½ Tbsp. sesame oil

2 green onions, finely chopped

3 cups flour

1¼ cups water, room temperature

1. Combine ground pork, beef, onions, ginger root, garlic, salt, soy sauce, egg, sugar, oil and green onions. Set aside.

2. Put flour in a deep bowl. Make a well and gradually add water, working it into the flour to make a soft dough.

3. Knead until smooth, about 10 minutes. Cover with a wet towel and set aside for 1 hour.

4. Divide dough into two pieces. With palm of hand, roll dough into long, narrow roll, about 1½” in diameter.

5. Cut into ½” lengths. Roll each piece into a 3” round.

6. Place 1 Tbsp. meat mixture in center of each round of dough. Pinch edges together, sealing the dumpling.

7. Boil in deep water in a large pot for 7 minutes. Serve.

Exchange List Values

• Starch 1.0

Basic Nutritional Values

• Calories 90 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.7 gm)

• Cholesterol 20 mg

• Sodium 85 mg

• Potassium 80 gm

• Total Carb 12 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 6 gm

• Phosphorus 55 gm

I love potlucks, but I find my children do not care for the adventure of tasting new foods. Managing two or three kids through a line can be a headache for parents. I have found that taking along large trays helps because one tray will hold two or three plates plus utensils and cups.

Melodie Davis, Harrisonburg, VA

Bubble and Squeak

Mrs. Anna Gingerich

Apple Creek, OH

Makes 8 servings

Prep. Time: 15–20 minutes

Cooking Time: 45 minutes

12 oz. reduced-fat bulk sausage

1 onion, diced

4 medium potatoes, sliced thin

½ head cabbage, sliced thin

⅓ cup vinegar, optional

cheese of your choice, sliced or grated, optional

1. Sauté onions and sausage together in a deep iron skillet until no pink remains in meat. Stir frequently to break up clumps of meat.

2. Stir in potatoes. Continue cooking over low heat until potatoes begin to become tender. Stir often to prevent sticking and burning, but let potatoes brown.

3. Stir in cut cabbage. Continue cooking until cabbage wilts and potatoes are tender.

4. Stir in vinegar if you wish. Cook a few minutes to blend flavors.

5. Cover contents of skillet with cheese if you wish. Let stand a few minutes until cheese melts.

Good Go-Alongs:

Applesauce, coleslaw or salad

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.3 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 3.0 gm)

• Cholesterol 20 mg

• Sodium 225 mg

• Potassium 540 gm

• Total Carb 22 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 9 gm

• Phosphorus 150 gm

Sausage Sweet Potato Bake

Mary Hochstedler, Kokomo, IN

Cindy Gingerich, Jackson, MS

Makes 6 servings, about ⅔ cup per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 1 hour and 10 minutes

10 oz. light pork sausage, 50% less fat

2 medium raw sweet potatoes

3 medium apples

2 Tbsp. brown sugar

1 Tbsp. flour

¼ tsp. ground cinnamon

¼ tsp. salt

½ cup water

1. Brown sausage and drain excess fat.

2. Peel and slice potatoes and apples. Layer sausage, sweet potatoes and apples into 2-quart casserole dish.

3. Combine all other ingredients and pour over layers.

4. Cover and bake at 375° for 50–60 minutes or until done.

Exchange List Values

• Carbohydrate 1.5

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.4 gm)

• Cholesterol 25 mg

• Sodium 340 mg

• Potassium 280 gm

• Total Carb 22 gm

• Dietary Fiber 2 gm

• Sugars 13 gm

• Protein 8 gm

• Phosphorus 85 gm

Hearty Farm Special

Emily Fox

Bethel, PA

Makes 6 servings

Prep. Time: 30 minutes

Baking Time: 70 minutes

9 oz. 50%-reduced-fat bulk sausage

2 cups chopped celery

1 medium onion, chopped

8-oz. can no-salt-added tomato sauce

½ cup water

2 Tbsp. prepared mustard

16-oz. can pork & beans

4 medium potatoes, peeled or unpeeled, sliced quite thin

1. In large nonstick sausage cook sausage until no longer pink. Stir frequently to break up clumps of meat. Drain off drippings.

2. Add celery and onion. Sauté until crisp-tender.

3. Stir in tomato sauce, water, mustard, and pork and beans, and mustard. Cover. Bring to boil.

4. Stir in potato slices.

5. Spoon into greased 3-quart casserole.

6. Cover. Bake at 350° for 60–70 minutes, or until potatoes are tender.

Exchange List Values

• Starch 2.5

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 295 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.0 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 3.7 gm)

• Cholesterol 30 mg

• Sodium 600 mg

• Potassium 885 gm

• Total Carb 39 gm

• Dietary Fiber 8 gm

• Sugars 9 gm

• Protein 14 gm

• Phosphorus 145 gm

Wild Rice Supper

Mamie Christopherson

Rio Rancho, NM

Makes 8 servings

Soaking Time: 8 hours, or overnight

Prep. Time: 20–30 minutes

Baking Time: 25 minutes

3 cups water

1 cup wild rice

½ lb. 50%-reduced-fat bulk sausage

1 finely chopped onion

½ lb. fresh mushrooms, sliced, or 8-oz. can sliced mushrooms, drained

¼ cup flour

¼ cup fat-free half-and-half

2½ cups fat-free lower-sodium chicken broth

dash of Tabasco sauce

½ tsp. dried oregano

½ tsp. dried thyme

½ tsp. dried marjoram

1. In good-sized bowl, soak rice in water 8 hours, or overnight.

2. Pour rice and soaking water into saucepan. Cover.

3. Over medium heat, bring to boil. Simmer, covered, 12–15 minutes, or until tender.

4. Meanwhile, sauté sausage in large nonstick skillet until no longer pink. Stir often to break up clumps.

5. Remove meat and keep warm.

6. Sauté onions and mushrooms in sausage drippings.

7. Add sausage and rice to skillet.

8. In saucepan, combine flour, cream, and chicken broth. Cook over medium heat, stirring continually until mixture begins to boil and thicken.

9. Add Tabasco sauce, oregano, thyme, and marjoram to saucepan.

10. Add to sausage-rice mixture and combine well.

11. Spoon into well-greased 3-quart casserole dish.

12. Cover. Bake at 375° for 25 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 1.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.9 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.5 gm)

• Cholesterol 20 mg

• Sodium 335 mg

• Potassium 320 gm

• Total Carb 18 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 9 gm

• Phosphorus 140 gm

Southern-Style Steak

Jeanette Oberholtzer

Lititz, PA

Makes 8 servings

Prep. Time: 20 minutes

Baking Time: 1 hour

2 lbs. lean round steak, ½” thick

2 Tbsp. canola oil

¼ cup flour

½ tsp. salt

¼ tsp. pepper

3 Tbsp. oil

¾ cup ketchup

¾ cup water

1 onion, thinly sliced

1 unpeeled orange, thinly sliced

1 unpeeled lemon, thinly sliced

6 whole cloves

1. Cut steak into 8 serving-size pieces.

2. Place oil in skillet.

3. Mix flour, salt, and pepper in a shallow bowl. Dredge steak pieces in mixture, pressing onto all sides of meat.

4. Place several pieces in skillet, over high heat, being careful not to crowd skillet so they brown rather than steam in each other’s juices.

5. Remove pieces when browned on top and bottom and place in single layer in roaster.

6. Continue browning remaining pieces of meat and placing in roaster.

7. Combine ketchup and water in a small bowl. Pour over meat.

8. Arrange onion, orange, and lemon slices over meat. Dot with cloves.

9. Cover and bake at 350° for 1 hour, or just until tender.

Variation:

1. Add 1 tsp. dry mustard to flour, salt, and pepper in Step 3.

2. Instead of topping steak with orange and lemon slices and with whole cloves, top instead with a mixture of:

14½-oz. can diced tomatoes with liquid

1 carrot, diced

1 tsp. brown sugar

2 tsp. Worcestershire sauce

Jean Butzer

Batavia, NY

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 3.0

• Fat 1.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.2 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 4.6 gm)

• Cholesterol 75 mg

• Sodium 430 mg

• Potassium 350 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 26 gm

• Phosphorus 175 gm

Tender Flank Steak

Kayla Snyder

North East, PA

Makes 6 servings

Prep. Time: 15 minutes

Marinating Time: 6–8 hours, or overnight

Grilling Time: 20 minutes

1 cup light soy sauce

¼ cup lemon juice

¼ cup honey

6 garlic cloves, minced, or fewer cloves if you prefer

1½ lbs. beef flank steak

1. In a large re-sealable plastic bag, combine soy sauce, lemon juice, honey, and garlic.

2. Add steak. Seal bag and turn to coat. Place in shallow dish with sides to catch any leaks.

3. Refrigerate 6–8 hours, or overnight to marinate in sauce.

4. When ready to grill, drain meat and discard marinade.

5. Grill over medium heat 8–10 minutes, on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium 160°; well-done 170°).

6. Allow to stand off heat 10 minutes before slicing.

7. Slice steak into thin slices across the grain.

Exchange List Values

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 170 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 2.3 gm)

• Cholesterol 40 mg

• Sodium 410 mg

• Potassium 305 gm

• Total Carb 4 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 23 gm

• Phosphorus 185 gm

Baked Rice Moussaka

Rhoda Atzeff

Harrisburg, PA

Makes 12 servings, ½ cup per serving

Prep. Time: 30 minutes

Baking/Cooking Time: 1 hour 20 minutes

1½ lbs. round steak, ground

1 Tbsp. canola oil

¼ cup chopped green pepper

½ cup chopped onion

1 clove garlic, minced

½ cup uncooked rice

1 cup stewed tomatoes

1 tsp. salt

½ tsp. pepper

½ tsp. paprika

½ tsp. dried mint

2 cups hot water

3 eggs

juice of ½ lemon

1. In a saucepan brown meat with canola oil. Add green pepper, onion, garlic, rice, tomatoes and seasonings. Sauté for 5 minutes.

2. Add water and mix well. Pour into baking dish.

3. Beat eggs well and stir in lemon juice. Pour over meat mixture.

4. Bake at 350° for 1 hour.

Exchange List Values

• Starch 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 145 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 2.4 gm)

• Cholesterol 85 mg

• Sodium 275 mg

• Potassium 190 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 15 gm

• Phosphorus 120 gm

Barbecued Roast

Meredith Miller

Dover, DE

Makes 10 servings, serving size 3 oz. cooked meat with a little gravy

Prep. Time: 10 minutes

Baking Time: 6 hours

3 lb. lean beef roast

1 medium onion, diced

10¾-oz. can reduced-sodium, 98%-fat-free cream of mushroom soup

½ cup water

¼ cup brown sugar

¼ cup apple cider vinegar

1 tsp. salt

1 tsp. dry mustard

1 tsp. Worcestershire sauce

1. Place roast in roaster. Cover and bake at 350° for 2 hours.

2. Meanwhile, combine onion, soup, water, brown sugar, vinegar, salt, mustard, and Worcestershire sauce in large bowl. Whisk until smooth.

3. Remove roast from oven. Pour sauce over roast.

4. Cover. Bake at 250° for 4 hours longer. (That’s not a mistake!)

5. Cut into serving pieces. Mix gravy through meat and serve.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 4.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.9 gm)

• Cholesterol 90 mg

• Sodium 385 mg

• Potassium 475 gm

• Total Carb 8 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 30 gm

• Phosphorus 205 gm

Beef Burgundy

Rosemarie Fitzgerald

Gibsonia, PA

Makes 6 servings, about 6 oz. each

Prep. Time: 20 minutes

Cooking Time: 2¾-3 hours

2 lbs. lean stewing beef cubes, trimmed of visible fat

1 cup chopped green onion

2 cloves garlic

2 cups burgundy

½ tsp. marjoram

½ lb. fresh mushrooms, sliced, or canned and drained

6-oz. can tomato paste

½ tsp. sugar

1. Brown beef in non-stick Dutch oven with chopped green onions and garlic.

2. Pour in burgundy. Cover and simmer 2 hours, or until tender but not dry.

3. Stir in marjoram and sliced mushrooms.

4. Cover and simmer ½ hour longer.

5. Add tomato paste and sugar.

6. Simmer uncovered until slightly thickened.

7. This is good served over noodles or potatoes (mashed, browned, steamed, or baked).

Exchange List Values

• Vegetable 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 220 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.6 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.1 gm)

• Cholesterol 80 mg

• Sodium 300 mg

• Potassium 835 gm

• Total Carb 8 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 32 gm

• Phosphorus 315 gm

Waldorf Astoria Stew

Barbara Longenecker

New Holland, PA

Makes 6 servings, about 1½ cups per serving

Prep. Time: 10 minutes

Baking Time: 4½-5 hours

2 lbs. boneless pot roast, visible fat removed, cubed

1 medium onion, chopped

1 cup celery, diced

2 carrots, diced

4 medium potatoes, diced

10¾-oz. can lower-sodium, lower-fat tomato soup

⅓ cup water

3 Tbsp. minute tapioca

½ tsp. salt

pepper to taste

1. Layer cubed meat, onion, celery, carrots and potatoes into small roaster. Add tomato soup and water. Sprinkle tapioca and seasonings over top.

2. Cover and bake at 250° for 4½-5 hours. Do not lift lid while baking. Serve.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 350 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.7 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 3.2 gm)

• Cholesterol 100 mg

• Sodium 510 mg

• Potassium 1645 gm

• Total Carb 36 gm

• Dietary Fiber 4 gm

• Sugars 8 gm

• Protein 37 gm

• Phosphorus 445 gm

Oven Beef Stew

Blanche Nyce

Hatfield, PA

Makes 8 servings

Prep. Time: 25 minutes

Baking Time: 3½ hours

1½ lbs. lean beef cubes, trimmed of visible fat

6 carrots

6 ribs celery

6 small potatoes

6 small onions, peeled

10¾-oz. can golden mushroom soup

½ cup water

salt and pepper, to taste

1. Cut vegetables into large chunks.

2. Mix ingredients together. Pour into a baking dish.

3. Cover and bake at 300–325° for approximately 3 hours. Longer is better!

Good Go-Alongs:

Tossed salad, coleslaw, gelatin salad. Also peas or corn served on side or on top of stew

Exchange List Values

• Starch 1.5

• Vegetable 2.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 265 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.8 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.9 gm)

• Cholesterol 50 mg

• Sodium 395 mg

• Potassium 960 gm

• Total Carb 35 gm

• Dietary Fiber 5 gm

• Sugars 8 gm

• Protein 20 gm

• Phosphorus 285 gm

Aunt Iris’s Barbecue Brisket

Carolyn Spohn

Shawnee, KS

Makes 10 servings, 2 oz. meat with a little sauce

Prep. Time: 20–30 minutes

Marinating Time: 8 hours, or overnight

Baking Time: 3–4 hours

Standing Time: 30 minutes

2 lb. lean beef brisket

¼ tsp. garlic powder

¼ tsp. onion powder

¼ tsp. celery salt

2 oz. liquid smoke

2 tsp. Worcestershire sauce

Barbecue sauce:

⅓ cup honey

¼ cup light soy sauce

⅔ cup ketchup

½ tsp. Tabasco

1 tsp. dry mustard

1 tsp. paprika

1 cup apple cider vinegar

1 cup orange juice

1 tsp. salt

1. Sprinkle both sides of brisket with garlic powder, onion powder, and celery salt. Sprinkle liquid smoke on both sides.

2. Place in large bowl or roaster. Refrigerate overnight, tightly covered.

3. In morning, drain meat. Return meat to pan.

4. Sprinkle with Worcestershire sauce.

5. Bake covered at 225° for 3–4 hours, or until meat thermometer registers 175°.

6. Turn off oven, but keep meat in oven for 30 more minutes.

7. Slice and serve with barbecue sauce.

8. While brisket is roasting, prepare barbecue sauce by combining all ingredients in saucepan.

9. Cook uncovered, stirring occasionally, until sauce comes to a boil.

10. Continue simmering for 30 minutes, or until sauce thickens and reduces down.

11. Serve alongside, or spooned over, sliced brisket.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 2.5 gm)

• Cholesterol 50 mg

• Sodium 475 mg

• Potassium 315 gm

• Total Carb 17 gm

• Dietary Fiber 0 gm

• Sugars 15 gm

• Protein 17 gm

• Phosphorus 150 gm

Use less meat and double the vegetables in a stir-fry, pasta dish, or stew.

Hearty Pot Roast

Colleen Heatwole

Burton, MI

Makes 12 servings, about 1 cup per serving

Prep. Time: 30 minutes

Baking Time: 2–2½ hours

½ cup flour

6-oz. can tomato paste

¼ cup water

1 tsp. instant beef bouillon, or 1 beef bouillon cube

¼ tsp. pepper

4 lb. beef roast, ideally rump roast

4 medium red potatoes, cut in thirds

3 medium carrots, quartered

2 ribs celery, chopped

2 medium onions, sliced

1. Place roast in 9 × 13 baking pan or roaster.

2. Arrange vegetables around roast.

3. Combine flour, tomato paste, water, bouillon, and pepper in small bowl.

4. Pour over meat and vegetables.

5. Cover. Bake at 325° for 2–2½ hours, or until meat thermometer registers 170°.

6. Allow meat to stand for 10 minutes.

7. Then slice and place on platter surrounded by vegetables.

8. Pour gravy over top. Place additional gravy in bowl and serve along with platter.

Variation:

You can make this in a large oven cooking bag. Combine flour, tomato paste, water, bouillon, and pepper in a bowl. Pour into cooking bag.

Place in 9 × 13 baking pan. Add roast to bag in pan.

Add vegetables around roast in bag.

Close bag with its tie. Make six ½” slits on top of bag.

Bake according to instructions in Step 5 and following.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 4.0

Basic Nutritional Values

• Calories 305 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 3.2 gm)

• Cholesterol 100 mg

• Sodium 255 mg

• Potassium 840 gm

• Total Carb 22 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 36 gm

• Phosphorus 280 gm

Chimichangas

Lorene Good

Armington, IL

Makes 12 servings

Prep. Time: 25 minutes

Cooking Time: 20 minutes

¾ lb. 93%-lean ground beef

2 Tbsp. diced onion

2 Tbsp. chopped green pepper

8-oz. can tomato sauce

2 Tbsp. chopped garlic

salt and pepper

16-oz. can pinto beans

12 whole wheat flour tortillas, 6" diameter

1. Brown ground beef. Drain off grease. Add onion and green pepper. Add tomato sauce, garlic, salt and pepper. Simmer.

2. Drain and mash pinto beans. Add to beef mixture. Continue cooking on low heat.

3. Microwave prepared tortillas, one at a time, between 2 paper towels for 20 seconds each.

4. Fill each tortilla with about ⅓–½ cup sauce. Roll up and serve warm, or chill and serve later.

Exchange List Values

• Starch 1.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 175 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.4 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.0 gm)

• Cholesterol 15 mg

• Sodium 350 mg

• Potassium 305 gm

• Total Carb 23 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 10 gm

• Phosphorus 125 gm

Quesadilla Casserole

Lorraine Stutzman Amstutz

Akron, PA

Makes 8 servings

Prep. Time: 20 minutes

Baking Time: 15 minutes

1 lb. 95%-lean ground beef

½ cup chopped onion

8-oz. can tomato sauce

8-oz. can no-salt-added tomato sauce

15-oz. can black beans, drained

15-oz. can whole-kernel corn, undrained

4½-oz. can chopped green chilies

2 tsp. chili powder

1 tsp. ground cumin

1 tsp. minced garlic

½ tsp. dried oregano

½ tsp. crushed red pepper

8 corn tortillas, divided

1 cup 75%-less-fat shredded sharp cheddar cheese, divided

1. Brown beef and onion in skillet. Drain off any drippings.

2. Add tomato sauce, beans, corn, and chilies.

3. Stir in chili powder, cumin, garlic, oregano, and red pepper.

4. Bring to boil; simmer 5 minutes.

5. Spread half of beef mixture in greased 9 × 13 pan.

6. Top with 4 corn tortillas, overlapping as needed.

7. Top with half remaining beef mixture and half of cheese.

8. Top with remaining tortillas, beef mixture, and cheese.

9. Bake at 350° for 15 minutes.

Variation:

I served this with chopped lettuce, fresh tomatoes, and avocado, as well as sour cream and salsa as toppings, for each person to add as they wished.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 260 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.3 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.8 gm)

• Cholesterol 40 mg

• Sodium 485 mg

• Potassium 675 gm

• Total Carb 33 gm

• Dietary Fiber 7 gm

• Sugars 5 gm

• Protein 22 gm

• Phosphorus 335 gm

Whole Enchilada Pie

Cova Rexroad

Baltimore, MD

Makes 10 servings

Prep. Time: 20–25 minutes

Baking Time: 30–40 minutes

1 lb. 95%-lean ground beef

1 medium onion, chopped

2 cloves garlic, minced fine

½ cup picante sauce

1¼ cup fat-free refried beans

10- or 12-oz. can enchilada sauce

1 cup sliced black olives

9 torn corn tortillas, divided

1½ cups freshly grated light (75% less fat) cheddar cheese

garnishes: chopped fresh tomatoes, green peppers, chopped lettuce, sliced green onions, optional

1. Brown ground beef and onion with garlic in large nonstick skillet until beef is no longer pink and onion is soft. Stir frequently to break up chunks of meat.

2. Lower heat and stir in picante sauce, beans, enchilada sauce, olives, and salt. Cook until bubbly. Remove from heat.

3. Line bottom of well-greased glass 9 × 13 pan with ⅓ of torn tortillas.

4. Layer half of beef mixture on top.

5. Top with layer of half the remaining tortillas.

6. Top with remaining meat mixture.

7. Top with remaining tortillas and cheese.

8. Bake 30–40 minutes at 350°, or until bubbly and heated through.

Tips:

1. Serve hot with serving bowls of garnishes.

2. Sometimes I add one 8-oz. can whole white beans, drained, to Step 2. They add good texture and nutrition.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 210 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.3 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.7 gm)

• Cholesterol 35 mg

• Sodium 595 mg

• Potassium 455 gm

• Total Carb 19 gm

• Dietary Fiber 4 gm

• Sugars 2 gm

• Protein 18 gm

• Phosphorus 280 gm

Easy Taco Casserole

Orpha Herr, Andover, NY

Lori Lehman, Ephrata, PA

Gretchen Maust, Keezletown, VA

Makes 8 servings, 2” × 4” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 20–25 minutes

10 oz. 95%-lean ground beef

15-oz. can red beans, rinsed and drained

1 cup salsa, your choice of heat

½ cup fat-free mayonnaise

2 tsp. chili powder

2 cups crushed baked low-fat tortilla chips, divided

¾ cup shredded reduced-fat Colby cheese, divided

3 medium tomatoes, chopped

3 cups shredded lettuce

1. Brown beef in non-stick skillet, stirring often with wooden spoon to break up clumps. Keep stirring and cooking until pink disappears. Drain off any drippings.

2. Combine beef, beans, salsa, mayonnaise, and chili powder in skillet. Mix well.

3. In greased 8 × 8 baking dish, layer in half of meat mixture, topped by half of chips.

4. Repeat layers of meat mixture, followed by remaining chips.

5. Bake uncovered at 350° for 20–25 minutes or until heated through.

6. Five minutes before end of baking time, top with remaining cheese.

7. Just before serving, top with tomato and lettuce.

Variation:

Reduce ground beef to 1 cup. Add 15-oz. can black pinto beans, drained, or 2 cups cooked rice, to Step 2.

Juanita Weaver,

Johnsonville, IL

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 200 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.4 gm)

• Cholesterol 30 mg

• Sodium 550 mg

• Potassium 545 gm

• Total Carb 25 gm

• Dietary Fiber 5 gm

• Sugars 4 gm

• Protein 15 gm

• Phosphorus 225 gm

Each year we have a congregational Easter breakfast. We offer casseroles, rolls, juice and hard-boiled eggs which have been decorated by the children. The eggs provide decorations on the tables and are passed around near the end of the meal.

Arlene M. Mark, Elkhart, IN

Impossible Taco Pie

Esther J. Mast,

Lancaster, PA

Makes 8 servings, 1 slice per serving

Prep. Time: 15–20 minutes

Baking Time: 43–45 minutes

1 lb. 95%-lean ground beef

½ cup chopped onion

7 tsp. salt-free taco seasoning mix (see page 271)

1 cup egg substitute

2 cups fat-free milk

1⅓ cups reduced-fat baking mix

2 fresh tomatoes, sliced

4 oz. shredded reduced-fat cheddar cheese

3 cups chopped lettuce

2 cups fresh, chopped tomatoes

½ cup fat-free sour cream

1. Brown beef and onion together in non-stick skillet. Drain off drippings.

2. Stir in taco seasoning.

3. Spread mixture in greased 10” pie plate.

4. In mixing bowl, beat eggs. Add milk and baking mix and beat until smooth.

5. Pour into plate over top of meat.

6. Bake at 400° for 35 minutes.

7. Arrange 2 sliced tomatoes on top. Sprinkle cheese on top.

8. Bake 8–10 minutes more until cheese melts.

9. Serve with lettuce, chopped tomatoes, and sour cream for those at your table to add as they wish.

Variation:

If you wish, add 15-oz. can kidney beans, drained, to Step 2.

Fran Sauder

Mount Joy, PA

Exchange List Values

• Starch 1.0

• Fat-Free Milk 0.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 270 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 3.4 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 2.9 gm)

• Cholesterol 45 mg

• Sodium 505 mg

• Potassium 630 gm

• Total Carb 27 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 23 gm

• Phosphorus 425 gm

Burritos

Betty L. Moore

Plano, IL

Makes 10 servings, 1 burrito per serving

Prep. Time: 15–20 minutes

Baking Time: 30–40 minutes

12 oz. 95%-lean ground beef

1 small green pepper, diced

1 small onion, diced

4-oz. small can sliced mushrooms, drained

2 tsp. low-sodium taco seasoning (see page 271)

1 cup refried beans

10¾-oz. can lower-fat, lower-sodium cream of mushroom soup

1 pint fat-free sour cream

10 flour tortillas

8 oz. reduced-fat shredded sharp cheddar cheese

1. In non-stick skillet, brown ground beef, pepper, and onion. Stir frequently to break up clumps. Drain, if needed.

2. Add mushrooms, taco seasoning, and refried beans. Mix well.

3. Combine soup and sour cream in a bowl.

4. Spoon half of soup-sour cream blend in greased 9 × 13 baking pan.

5. Divide meat mixture evenly between tortillas. Roll up. Place rolled burritos in baking pan.

6. Cover with remaining sauce.

7. Sprinkle with cheese.

8. Bake at 350° for 30–40 minutes, or until bubbly and lightly browned.

Tip from Tester:

I used large tortillas (10 to a package), but they didn’t quite fit in my 9 × 13 baking pan. So I cut off about 1½” from each one, and then laid 8 in a row from top to bottom. I laid the remaining 2 perpendicular to the 8. Then they all fit.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 255 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.3 gm)

• Cholesterol 30 mg

• Sodium 605 mg

• Potassium 565 gm

• Total Carb 33 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 17 gm

• Phosphorus 250 gm

Tamale Pie

Joyce Bond

Stonyford, CA

Makes 8 servings

Prep. Time: 25 minutes

Baking Time: 1 hour

Standing Time: 5–10 minutes

2 tsp. olive oil

1 medium onion, chopped

1 lb. 90%-lean ground beef

1 clove garlic, minced

¼ tsp. salt

½ tsp. pepper

3 Tbsp. chili powder

8-oz. can tomato sauce

8-oz. can no-salt-added tomato sauce

½ cup water

15-oz. can creamed corn

6-oz. can medium whole pitted olives, drained

1 cup fat-free evaporated milk

½ cup egg substitute

½ cup yellow cornmeal

1. Place olive oil and onion in 8-quart Dutch oven over medium heat. Cook, stirring frequently, until tender.

2. Add hamburger to onion in Dutch oven. Stir, breaking up clumps of meat, and cook until no longer pink. Drain off any drippings.

3. Off the stove, stir in garlic, salt, pepper, and chili powder.

4. Stir in tomato sauce and water.

5. Add creamed corn, olives, milk, eggs, and cornmeal. Mix together well.

6. Place Dutch oven, uncovered, in oven set at 375°. Bake 1 hour until set.

7. Let stand 5–10 minutes before serving.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.5 gm, Trans Fat 0.3 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 4.4 gm)

• Cholesterol 35 mg

• Sodium 580 mg

• Potassium 645 gm

• Total Carb 25 gm

• Dietary Fiber 4 gm

• Sugars 10 gm

• Protein 17 gm

• Phosphorus 235 gm

Tex-Mex Casserole

Ruth E. Miller

Wooster, OH

Makes 8 servings

Prep. Time: 35 minutes

Baking Time: 35 minutes

12 oz. 95%-lean ground beef

1 red bell pepper, chopped

1 onion, chopped

1 envelope dry taco seasoning

½ cup water

4 cups frozen, cubed hash brown potatoes, or your own cooked and cubed potatoes

10-oz. pkg. frozen corn

¾ cup reduced-fat shredded Mexican cheese, divided

garnishes: salsa, sour cream, shredded lettuce, nacho cheese chips, optional

1. In a non-stick skillet, brown meat with peppers and onions. Stir frequently to break up clumps, until meat is no longer pink.

2. Stir in taco seasoning and water.

3. Add potatoes, corn, and 2 cups cheese. Mix together well.

4. Pour into greased 9 × 13 baking dish.

5. Bake at 350° for 20 minutes, covered.

6. Sprinkle with remaining cheese.

7. Stir. Sprinkle with remaining cheese.

8. Bake 15 minutes uncovered.

9. Serve with bowls of garnishes for individuals to add as they wish to their servings.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 185 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.6 gm)

• Cholesterol 30 mg

• Sodium 400 mg

• Potassium 470 gm

• Total Carb 23 gm

• Dietary Fiber 3 gm

• Sugars 3 gm

• Protein 14 gm

• Phosphorus 210 gm

Taco Meat Loaf

Tammy Smith

Dorchester, WI

Makes 8 servings, 1 slice per serving

Prep. Time: 20 minutes

Baking Time: 1–1¼ hours

Standing Time: 10 minutes

¾ cup egg substitute

½ cup crushed tomatoes

¾ cup coarsely crushed tortilla chips

1 medium onion finely chopped

2 cloves garlic, minced

3 tsp. taco seasoning

2 tsp. chili powder

1 lb. 90%-lean ground beef

1 lb. 96%-lean ground pork

½ tsp. salt

¾ tsp. black pepper

1. In a large bowl, combine all ingredients well.

2. Shape into loaf.

3. Place in a well-greased shallow baking dish.

4. Bake at 350° for 1–1¼ hours, or until meat thermometer registers 160° in center of loaf.

5. Allow to stand 10 minutes before slicing.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 4.0

Basic Nutritional Values

• Calories 220 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.3 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 4.1 gm)

• Cholesterol 70 mg

• Sodium 400 mg

• Potassium 495 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 26 gm

• Phosphorus 240 gm

Grandma’s Best Meat Loaf

Nanci Keatley

Salem, OR

Makes 10 servings, 1 slice per serving

Prep. Time: 15–25 minutes

Baking Time: 1 hour and 5 minutes

2 lbs. 90%-lean ground beef

2 Tbsp. fresh Italian parsley, chopped

1 tsp. dried oregano

1 small onion, chopped fine

4 cloves garlic, minced

¼ cup, plus 2 Tbsp., Romano cheese, optional

½ cup dried bread crumbs

½ cup ketchup

½ cup egg substitute

1 tsp. black pepper

1 tsp. kosher salt

1. In a large mixing bowl, mix together ground beef, parsley, oregano, onion, garlic, optional cheese, bread crumbs, ketchup, egg substitute, pepper, and salt.

2. Roll mixture into a large ball.

3. Place in well-greased 9 × 13 baking dish or roaster, flattening slightly.

4. Bake at 375° for 1 hour. Keep in oven 5 more minutes with oven off and door closed.

5. Remove meatloaf from oven. Let stand 10 minutes before slicing to allow meat loaf to gather its juices and firm up.

Tip:

This is great for meat loaf sandwiches the next day—if you have any left!

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 185 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 3.0 gm, Trans Fat 0.5 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 3.2 gm)

• Cholesterol 55 mg

• Sodium 445 mg

• Potassium 365 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 20 gm

• Phosphorus 175 gm

We have a fellowship meal every Sunday. This allows busy people time to visit and no one feels obliged to invite visitors to their home for Sunday dinner.

Also, in the town of Lafayette, the soup kitchen that serves free meals is closed on Sundays, so we open our fellowship meal to the local homeless population.

Marjorie Rush, West Lafayette, IN

Succulent Meat Loaf

Lizzie Ann Yoder

Hartville, OH

Makes 6 servings, 1 slice per serving

Prep. Time: 20 minutes

Baking Time: 1–1½ hours

1 lb. 90%-lean ground beef

⅔ cup dry oatmeal

½ cup fat-free milk

¼ cup egg substitute

⅓ cup chopped onions

1 Tbsp. prepared mustard

1 Tbsp. Worcestershire sauce

½ tsp. black pepper

¼ cup ketchup

1. In a large bowl, mix together beef, dry oatmeal, milk, egg substitute, onions, mustard, Worcestershire sauce, pepper, and ketchup. Blend well.

2. Shape into a loaf and place in well-greased loaf pan.

3. Bake at 350° for 1–1½ hours. Check with meat thermometer in center of loaf after 1 hour of baking to see if loaf is finished. If temperature registers 160°, it’s done baking. Continue baking if it hasn’t reached that temperature.

4. Allow to stand 10 minutes before slicing.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.6 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.9 gm)

• Cholesterol 45 mg

• Sodium 240 mg

• Potassium 380 gm

• Total Carb 11 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 18 gm

• Phosphorus 200 gm

Applesauce Meat Loaf

Dale Peterson

Rapid City, SD

Makes 8 servings

Prep. Time: 15 minutes

Baking Time: 40–60 minutes

2 lbs. 95%-lean ground beef

¾ cup dry oatmeal

¼ cup egg substitute

½ cup unsweetened applesauce

¼ cup chopped onion

1 tsp. salt

dash of pepper

1½ Tbsp. chili powder

1. Combine hamburger, dry oatmeal, egg substitute, applesauce, onions, salt, pepper, and chili powder in a good-sized mixing bowl.

2. Shape into a loaf. Place in 5 × 9 greased loaf pan.

3. Bake at 350° for 40–60 minutes, or until meat thermometer registers 160° in center of loaf.

4. Allow to stand 10 minutes before slicing to allow meat to gather its juices and firm up.

Variations:

1. You can use bread crumbs instead of oatmeal in this recipe.

2. You can make meatballs with this mixture.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 4.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.7 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.6 gm)

• Cholesterol 70 mg

• Sodium 395 mg

• Potassium 480 gm

• Total Carb 8 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 26 gm

• Phosphorus 265 gm

Beef and Potato Loaf

Deb Martin

Gap, PA

Makes 5 servings, 1 slice per serving

Prep. Time: 15 minutes

Baking Time: 1 hour

4 cups raw, thinly sliced potatoes, peeled or unpeeled

½ cup reduced-fat grated cheddar cheese

⅛ tsp. salt

¼ tsp. pepper

1 lb. 95%-lean ground beef

¾ cup fat-free evaporated milk, or tomato juice

½ cup dry oatmeal

½ cup chopped onion

dash of pepper

¾ tsp. seasoning salt

¼-½ cup ketchup

1. Arrange potatoes evenly over bottom of greased 9 × 13 baking pan.

2. Layer cheese across potatoes.

3. Sprinkle with ½ tsp. salt and ¼ tsp. pepper.

4. In a mixing bowl, mix together ground beef, evaporated milk or tomato juice, dry oatmeal, onion, ketchup, pepper, and seasoning salt.

5. When well blended, crumble meat mixture evenly over potatoes and cheese.

6. Drizzle with ketchup.

7. Bake at 350° for 1 hour, or until potatoes are tender. Check after 45 minutes of baking. If dish is getting too dark, cover with foil for remainder of baking time.

Exchange List Values

• Starch 2.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 320 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 3.3 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.6 gm)

• Cholesterol 65 mg

• Sodium 600 mg

• Potassium 1055 gm

• Total Carb 36 gm

• Dietary Fiber 4 gm

• Sugars 9 gm

• Protein 28 gm

• Phosphorus 415 gm

Easy Meatballs

Cindy Krestynick

Glen Lyon, PA

Makes 8 servings, 1 meatball per serving

Prep. Time: 15 minutes

Cooking Time: 7–15 minutes

1 lb. 95%-lean ground beef

3 slices white bread, torn or cubed

1 small onion, chopped

4 sprigs fresh parsley, finely chopped

1½ Tbsp. freshly grated Parmesan cheese

¼ cup egg substitute

1 tsp. salt

¼ tsp. pepper

¾ cup water

1. Combine beef, bread pieces, onions, parsley, cheese, egg, salt, pepper, and water in a large mixing bowl until well mixed.

2. Form into 8 meatballs.

3. Brown in non-stick skillet until golden brown on each side.

Tip:

Serve with spaghetti sauce in hoagie rolls or over cooked spaghetti.

Exchange List Values

• Starch 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 110 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.3 gm)

• Cholesterol 35 mg

• Sodium 415 mg

• Potassium 220 gm

• Total Carb 6 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 13 gm

• Phosphorus 120 gm

Keep a notebook of when you have guests over for a meal. List how many people attended, the weather, menus, how much you made, and how much was left over. This is handy to look at when you are planning for new guests.

Jane Geigley, Lancaster, PA

Savory Meatball Casserole

Miriam Showalter

Salem, OR

Makes 10 servings, about 6 oz. and includes 3 meatballs

Prep. Time: 30 minutes

Cooking/Baking Time: 1 hour

1½ lbs. 93%-fat-free ground beef

½ cup dry bread crumbs

2⅓ cups fat-free evaporated milk, divided

2 Tbsp. chopped onion

1 tsp. chili powder

⅛ tsp. pepper

6 oz. noodles

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

1 cup evaporated milk

¼ cup water

paprika

1. Combine ground beef, bread crumbs, ⅓ cup milk, onion, chili powder and pepper. Shape into 30 meatballs about the size of a tablespoon.

2. Brown meatballs under broiler, turn once and drain.

3. Cook noodles until just cooked. Drain.

4. In large bowl combine mushroom soup and 1 cup milk and mix well. Add water.

5. Fold in noodles and meatballs.

6. Spoon into greased 1½-quart casserole dish. Cover and bake at 375° for 20–25 minutes. Sprinkle with paprika.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 225 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.3 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.4 gm)

• Cholesterol 55 mg

• Sodium 230 mg

• Potassium 545 gm

• Total Carb 22 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 19 gm

• Phosphorus 235 gm

Oven Porcupines

Clara Byler

Hartville, OH

Makes 5 servings, 2 meatballs per serving

Prep. Time: 45–60 minutes

Baking Time: 50–60 minutes

1 lb. 95%-lean ground beef

½ cup uncooked long-grain rice

1½ cups water, divided

½ cup chopped onion

½ tsp. celery, or seasoning, salt, according to your taste preference

⅛ tsp. garlic powder

⅛-1 tsp. pepper, according to your taste preference

15-oz. can low-sodium tomato sauce

1 Tbsp. Worcestershire sauce

1. In bowl, mix beef, rice, ½ cup water, onion, celery salt, garlic powder, and pepper.

2. When well mixed, shape mixture into 10 balls.

3. Cook in nonstick skillet until brown on all sides. Drain.

4. Place meatballs in greased 8 × 8 baking dish.

5. In a mixing bowl, blend together 1 cup water, tomato sauce, and Worcestershire sauce. Pour over meatballs.

6. Cover and bake at 350° for 45–50 minutes.

7. Remove cover and continue baking 10 more minutes.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.2 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.0 gm)

• Cholesterol 55 mg

• Sodium 170 mg

• Potassium 635 gm

• Total Carb 24 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 21 gm

• Phosphorus 210 gm

Ground Beef and Wild Rice Casserole

Lillian F. Gardner

Crystal, MN

Makes 10 servings, a 2⅗” × 4½” rectangle per serving

Prep. Time: 20 minutes

Baking/Cooking Time: 1½ hours

⅔ cup wild rice, uncooked

½ cup chopped celery

1 large onion, chopped

1⅓ lbs. 90%-fat-free ground beef

10¾-oz. can lower-sodium lower-fat cream of mushroom soup

10¾-oz. can lower-sodium lower-fat cream of chicken soup

8-oz. jar mushroom pieces, drained

4-oz. can sliced water chestnuts, drained

2 tsp. soy sauce

2 tsp. Worcestershire sauce

¼ cup sliced almonds

1. Prepare the rice according to package directions. Set aside.

2. Sauté celery, onion and ground beef in skillet. Drain excess fat. Add all ingredients except almonds and mix thoroughly.

3. Pour into greased 9 × 13 baking dish.

4. Bake at 350° for 30 minutes. Cover with sliced almonds. Bake an additional 30 minutes.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 195 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.3 gm, Trans Fat 0.3 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 3.0 gm)

• Cholesterol 40 mg

• Sodium 370 mg

• Potassium 660 gm

• Total Carb 16 gm

• Dietary Fiber 3 gm

• Sugars 3 gm

• Protein 16 gm

• Phosphorus 180 gm

Shaggy Tigers

Shelley Burns

Elverson, PA

Makes 5 servings, 1 burger per serving

Prep. Time: 20 minutes

Baking Time: 25 minutes

1 lb. 95%-lean ground beef

¼ cup egg substitute

½ cup grated raw potatoes

½ cup grated raw carrots

¾ tsp. salt

¼ tsp. pepper

¼ cup chopped onion

¼ cup fat-free milk

1. In a good-sized mixing bowl, mix beef, egg substitute, potatoes, carrots, salt, pepper, onion, and milk or tomato juice.

2. When well blended, shape into 4 or 5 thick, oval burgers.

3. Place in greased baking dish.

4. Bake at 425° for 25 minutes, or until thermometer inserted in center of burgers registers 160°.

Tip:

Serve with ketchup, barbecue sauce, and/or mustard.

Exchange List Values

• Starch 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 155 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 2.1 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.0 gm)

• Cholesterol 55 mg

• Sodium 445 mg

• Potassium 485 gm

• Total Carb 6 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 22 gm

• Phosphorus 210 gm

Beef Jambalaya

Herman Cortex Jr.

Des Allemands, LA

Makes 6 servings, about 7 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 1 hour

1 lb. 90%-lean ground beef

1 Tbsp. steak sauce

¼ cup egg substitute

8-oz. can no-salt-added tomato sauce

¼ cup barbecue sauce, lowest sodium available

¼ cup mustard

1 Tbsp. cayenne pepper

1 tsp. garlic salt

1 cup water

pepper to taste

1 cup uncooked rice

1. Combine ground beef, steak sauce and egg. Brown in skillet. Add all remaining ingredients except rice. Bring to a boil.

2. Add rice and bring to a boil again. Reduce heat to simmer.

3. Cover and simmer for 20 minutes. Remove lid and simmer several minutes longer.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 275 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.7 gm)

• Cholesterol 45 mg

• Sodium 425 mg

• Potassium 450 gm

• Total Carb 34 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 18 gm

• Phosphorus 180 gm

Texas Cottage Pie

Kathy Hertzler

Lancaster, PA

Makes 8 servings, 2½” × 3½” rectangle per serving

Prep. Time: 25–30 minutes

Baking Time: 30–35 minutes

1 Tbsp. oil

1½ medium onions, diced

1 lb. 95%-lean ground beef

¼ tsp. salt

½ tsp. ground cumin

½ tsp. paprika

1 tsp. chili powder

¼ tsp black pepper

¼ tsp. ground cinnamon

1 tsp. chopped garlic

15-oz. can black beans, drained and rinsed

2 cups frozen corn

14½-oz. can diced tomatoes with green chilies

3 cups leftover mashed potatoes

½ cup fat-free milk

½ cup reduced-fat shredded pepper jack cheese, divided

1. In large skillet, sauté diced onion and ground beef in 1 Tbsp. oil until beef is almost cooked through. Stir frequently to break up clumps of meat. Drain off any drippings.

2. Add salt, spices, seasonings, and garlic to skillet.

3. Cook 2 minutes more on medium heat.

4. Add black beans, corn, and tomatoes with chilies. Stir well.

5. Cover. Cook on low heat 15 minutes.

6. Meanwhile, warm mashed potatoes mixed with ½ cup milk in microwave on low power, or in saucepan on stove top (covered and over very low heat for 5–10 minutes, stirring frequently to prevent sticking).

7. Stir ¼ cup cheese into warmed mashed potatoes.

8. Transfer meat mixture to greased 7 × 10 baking dish.

9. Top with mashed potatoes, spreading in an even layer to edges of baking dish.

10. Sprinkle with the remaining ¼ cup cheese.

11. Bake at 350° for 30–35 minutes.

Warm Memories:

The first time I made this, I got about 1 cup—my husband, and our 2 sons (13 and 16 years), got the rest. It disappeared in 15 minutes.

Good Go-Alongs:

I serve this with a tossed green salad and cornbread.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 290 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 3.6 gm)

• Cholesterol 40 mg

• Sodium 555 mg

• Potassium 735 gm

• Total Carb 34 gm

• Dietary Fiber 6 gm

• Sugars 7 gm

• Protein 20 gm

• Phosphorus 270 gm

Zucchini Beef Lasagna

Dorothy VanDeest

Memphis, TN

Makes 8 servings, 3” × 4” rectangle per serving

Prep. Time: 40 minutes

Cooking/Baking Time: 1 hour

Standing Time: 10 minutes

¾ lb. 95%-lean ground beef

¼ cup chopped onion

15-oz. can tomato sauce, or chopped tomatoes

½ tsp. dried oregano

¼ tsp. ground pepper

¼ tsp. salt

½ tsp. dried basil

1¼ lbs. zucchini, about 4 medium zucchini, peeled or unpeeled, divided

1 cup creamed 1% cottage cheese

¼ cup egg substitute

3 Tbsp. flour, divided

¾ cup part-skim shredded mozzarella cheese, divided

1. In large skillet, brown beef and onion over medium heat. Drain off drippings.

2. Add tomato sauce, or chopped tomatoes, and seasonings to meat in skillet.

3. Bring to boil. Simmer 5 minutes.

4. Meanwhile, slice zucchini lengthwise into ¼” slices.

5. In a small bowl, combine cottage cheese and egg substitute.

6. In a greased 8 × 12 baking pan, place half the zucchini. Sprinkle with half the flour.

7. Top with cottage-cheese mixture and half the meat mixture.

8. Repeat layer of zucchini and flour.

9. Sprinkle with half the mozzarella cheese and remaining meat mixture.

10. Bake at 375° for about 40 minutes, or until heated through.

11. Remove from oven. Sprinkle with remaining mozzarella cheese.

12. Let stand 10 minutes before cutting and serving to allow cheeses to firm up.

Tip from Tester:

Substitute equivalent amount of sliced eggplant (peeled or unpeeled) for zucchini.

Exchange List Values

• Vegetable 2.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 145 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 2.3 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.5 gm)

• Cholesterol 35 mg

• Sodium 575 mg

• Potassium 545 gm

• Total Carb 9 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 17 gm

• Phosphorus 210 gm

Six-Layer Casserole

Mrs. Frank Neufeld

Didsbury, Alberta

Makes 8 servings

Prep. Time: 15 minutes

Cooking/Baking Time: 2 hours or more

1 lb. 90%-lean ground beef

2 medium potatoes, sliced

2 medium onions, chopped

2 cups chopped carrots

1 cup cooked rice

1 quart canned tomatoes with juice

1. Brown ground beef and drain off fat.

2. Layer ingredients in greased casserole dish in following order: potatoes, onions, ground beef, carrots, rice, tomatoes and their juice.

3. Bake at 300° for at least 2 hours.

Variation:

Sprinkle 1 Tbsp. brown sugar over dish before baking.

Hettie Conrad

Colorado Springs, CO

Tip:

At our church we have each family bring this same dish. We then pour all dishes together into our electric roasters. This saves oven space and keeps meal warm until time for serving.

Virginia Graber

Freeman, SD

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 195 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.9 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.0 gm)

• Cholesterol 35 mg

• Sodium 240 mg

• Potassium 795 gm

• Total Carb 24 gm

• Dietary Fiber 4 gm

• Sugars 7 gm

• Protein 14 gm

• Phosphorus 170 gm

Beef and Cabbage Casserole

Lizzie Ann Yoder

Hartville, OH

Makes 8 servings, 2” × 4” rectangle per serving

Prep. Time: 30–45 minutes

Baking Time: 1–1¼ hours

1 lb. 90%-lean ground beef

⅓ cup diced onions

¼ tsp. garlic powder

3 cups shredded cabbage

1 cup sliced carrots

½ cup low-sodium beef broth

¼ tsp. pepper

½ tsp. caraway seeds

1. Cook beef, onions, and garlic powder in non-stick skillet until meat is no longer pink. Stir to break up clumps. Drain off any drippings.

2. Stir cabbage, carrots, broth, pepper, and caraway seeds into skillet. Blend well.

3. Place in greased 8 × 8 baking dish.

4. Cover. Bake at 350° for 60–75 minutes, until vegetables are as tender as you like them.

Good Go-Alongs:

Slice of your favorite fresh bread or a small dinner roll, baked apples, glass of milk.

Exchange List Values

• Lean Meat 2.0

Basic Nutritional Values

• Calories 105 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.8 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 2.0 gm)

• Cholesterol 35 mg

• Sodium 55 mg

• Potassium 280 gm

• Total Carb 4 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 12 gm

• Phosphorus 115 gm

German Casserole

Lizzie Ann Yoder

Hartville, OH

Makes 6 servings, 2⅔” × 4” rectangle per serving

Prep. Time: 40–45 minutes

Baking Time: 1½ hours

1 lb. 90%-lean ground beef

¾ cup chopped onion

15-oz. can sauerkraut, undrained

½ cup water

½ cup long-grain rice, uncooked

¼ cup finely diced green bell pepper

¼ cup low-sodium beef broth

8-oz. can low-sodium tomato sauce

¼ tsp. black pepper

1. Cook ground beef in non-stick skillet until no longer pink. Stir frequently to break up clumps. Drain off any drippings.

2. In a mixing bowl, combine sauerkraut and its juices, water, uncooked rice, green pepper, and meat and onion.

3. Stir in broth.

4. Spoon into greased 8 × 8 baking dish.

5. Pour tomato sauce over top. Sprinkle with black pepper.

6. Bake covered at 350° for 1 hour.

7. Cover baking dish. Continue baking 30 more minutes, or until rice is tender.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 210 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.7 gm)

• Cholesterol 45 mg

• Sodium 535 mg

• Potassium 545 gm

• Total Carb 21 gm

• Dietary Fiber 4 gm

• Sugars 4 gm

• Protein 17 gm

• Phosphorus 180 gm

Shepherd’s Pie

Judi Manos, West Islip, NY

Makes 6 servings

Prep. Time: 15 minutes

Cooking/Baking Time: 50 minutes

1¼ lb. red potatoes, unpeeled and cut in chunks

3 garlic cloves

1 lb. 95%-lean ground beef

2 Tbsp. flour

4 cups fresh vegetables of your choice (for example, carrots, corn, green beans, peas)

¾ cup beef broth, canned, or boxed, or your own homemade

2 Tbsp. ketchup

¾ cup fat-free sour cream

½ cup shredded reduced-fat sharp cheddar cheese, divided

1. In saucepan, cook potatoes and garlic in 1½” boiling water for 20 minutes, or until potatoes are tender.

2. Meanwhile, brown beef in large nonstick skillet.

3. Stir in flour. Cook 1 minute.

4. Stir in vegetables, broth, and ketchup. Cover. Cook 10 minutes, stirring frequently.

5. Drain cooked potatoes and garlic. Return to their pan.

6. Stir in sour cream. Mash until potatoes are smooth and mixture is well blended.

7. Stir ¼ cup cheddar cheese into mashed potatoes.

8. Spoon meat mixture into well-greased 8 × 8 baking dish.

9. Cover with mashed potatoes.

10. Bake at 375° for 18 minutes.

11. Top with remaining cheddar cheese. Bake 2 minutes more, or until cheese is melted.

Variation:

If you don’t have access to fresh vegetables, use leftovers from your fridge or frozen ones.

Exchange List Values

• Starch 2.0

• Fat-Free Milk 0.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 310 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 3.1 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.1 gm)

• Cholesterol 55 mg

• Sodium 360 mg

• Potassium 890 gm

• Total Carb 41 gm

• Dietary Fiber 5 gm

• Sugars 7 gm

• Protein 24 gm

• Phosphorus 370 gm

Homespun Meat Pie

Suzanne Yoder

Gap, PA

Makes 8 servings, 1 slice and 2 Tbsp. gravy per serving

Prep. Time: 20 minutes

Baking Time: 25–30 minutes

12 oz. 95%-lean ground beef

4-oz. can sliced mushrooms, drained

1 egg

⅓ cup chopped onion

¼ cup dry bread crumbs

½ tsp. salt

dash of pepper

4 cups cubed cooked potatoes

6 Tbsp. fat-free milk

½ cup shredded reduced-fat cheddar cheese

1 Tbsp. chopped parsley

¼ tsp. salt

1 cup fat-free brown gravy

1. In a mixing bowl, combine meat, mushrooms, egg, onion, bread crumbs, ½ tsp. salt and pepper. Mix lightly.

2. Press mixture onto bottom and up sides of 9” pie plate.

3. Bake at 400° for 15 minutes.

4. Meanwhile, mash potatoes and milk together.

5. Stir cheese, parsley and ¼ tsp. salt into mashed potatoes.

6. Remove meat shell from oven. Drain off any fat.

7. Reduce oven heat to 350°.

8. Fill meat shell with potato mixture.

9. Return to oven. Continue baking 10–15 minutes, or until heated through.

10. Serve with brown gravy.

Tips:

1. I keep a box of instant mashed potatoes on hand if I’m in a time squeeze, and then within 45 minutes or so, I can have this meat and potato meal ready. It’s not my practice to use pre-made foods—but every now and then, they have their place.

2. I usually prepare green beans to go with this. The meat shell shrinks somewhat, so I spoon the cooked beans around the outside edge of the pie. It creates a nice presentation.

Exchange List Values

• Starch 1.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.3 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.7 gm)

• Cholesterol 55 mg

• Sodium 550 mg

• Potassium 470 gm

• Total Carb 22 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 14 gm

• Phosphorus 195 gm

Dried Beef Casserole

Mabel Eshleman

Lancaster, PA

Virginia Graybill

Hershey, PA

Makes 6 servings, 2½” × 3” rectangle per serving

Prep. Time: 20–25 minutes

Chilling Time: 4–6 hours, or overnight

Baking Time: 1 hour

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

2 cups fat-free milk

¾ cup grated reduced-fat cheddar cheese

1 cup uncooked elbow macaroni

3 Tbsp. finely chopped onion

¼ lb. dried beef, cut in bite-size pieces

2 hard-cooked eggs, sliced

1. In good-sized mixing bowl stir soup and milk together until of creamy consistency.

2. Stir in cheese, macaroni, onion, and beef.

3. Fold in sliced eggs.

4. Put in well-greased 9 × 5 loaf pan.

5. Cover. Refrigerate at least 4–6 hours, or overnight.

6. Bake, uncovered, at 350° for 1 hour.

Exchange List Values

• Starch 1.0

• Fat-Free Milk 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 210 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.7 gm)

• Cholesterol 80 mg

• Sodium 590 mg

• Potassium 620 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 16 gm

• Phosphorus 260 gm

Kodiak Casserole

Bev Beiler

Gap, PA

Makes 10 servings

Prep. Time: 15–25 minutes

Baking Time: 60 minutes

1 lb. 90%-lean ground beef

2 cups diced onions

½ tsp. minced garlic

3 medium bell peppers, chopped

1 cup low-sodium barbecue sauce of your choice

10¾-oz. can lower-sodium, lower-fat cream of tomato soup, undiluted

½ cup salsa of your choice

15-oz. can black beans, drained

4-oz. can mushroom stems and pieces, undrained

1 Tbsp. Worcestershire sauce

½ cup reduced-fat shredded cheddar cheese

1. In a Dutch oven, brown beef with onions and garlic. Stir frequently to break up meat, cooking until no pink remains. Drain off any drippings.

2. Stir peppers, barbecue sauce, soup, salsa, beans, mushrooms, and Worcestershire sauce into Dutch oven. Mix well.

3. Cover and bake at 350° for 45 minutes.

4. Remove cover. Sprinkle with cheese. Continue baking 15 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 0.5

• Carbohydrate 1.0

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 210 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.9 gm)

• Cholesterol 30 mg

• Sodium 525 mg

• Potassium 625 gm

• Total Carb 27 gm

• Dietary Fiber 4 gm

• Sugars 15 gm

• Protein 14 gm

• Phosphorus 185 gm

Upside-Down Pizza

Julia Rohrer

Aaronsburg, PA

Janet L. Roggie

Lowville, NY

Makes 10 servings, 2½” × 4½” rectangle

Prep. Time: 20–30 minutes

Baking Time: 25–30 minutes

14 oz. 95%-lean ground beef

1 chopped onion

1 medium red, or green, bell pepper, chopped

1 tsp. dried basil

1 tsp. dried oregano

2 cups pizza, or spaghetti, sauce

¼ lb. fresh mushrooms, chopped, or 4-oz. can chopped mushrooms, drained

1 cup grated part-skim mozzarella cheese

sprinkling of dried oregano

sprinkling of grated Parmesan cheese

Batter:

¾ cup egg substitute

1½ cups fat-free milk

1½ Tbsp. oil

½ tsp. salt

1 tsp. baking soda

1¾ cups flour

1. Brown meat with onion and pepper in large nonstick skillet.

2. Stir in seasonings, sauce, and mushrooms. Simmer 5–8 minutes.

3. Place in well-greased 9 × 13 baking pan.

4. Cover with grated cheese.

5. Prepare batter by beating egg substitute, milk, and oil together in good-sized mixing bowl.

6. Add salt, baking soda, and flour. Stir just until mixed.

7. Pour over cheese-meat mixture. Do not stir.

8. Sprinkle with oregano and Parmesan cheese.

9. Bake at 400° for 25 minutes or until toothpick inserted in center of dough comes out clean.

Exchange List Values

• Starch 1.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.9 gm)

• Cholesterol 30 mg

• Sodium 580 mg

• Potassium 510 gm

• Total Carb 26 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 17 gm

• Phosphorus 230 gm

Pizza Cups

Alice Miller

Stuarts Draft, VA

Makes 8 servings, 1 pizza cup per serving

Prep. Time: 20–25 minutes

Baking Time: 10–12 minutes

8 oz. 95%-lean ground beef

6-oz. can no-salt-added tomato paste

1 Tbsp. instant minced onion

½ tsp. dried oregano

½ tsp. dried basil

¼ tsp. salt

Biscuits:

2 cups flour

3 tsp. baking powder

½ tsp. salt

¼ cup canola oil

¾ cup fat-free milk

2⅔ Tbsp. shredded part-skim mozzarella cheese, divided

1. Cook ground beef in large skillet, stirring frequently to break up clumps, until no pink remains. Drain off drippings.

2. Stir in tomato paste, onion, and seasonings.

3. Cook over medium heat an additional 5 minutes, stirring frequently.

4. Prepare biscuits by sifting flour, baking powder, and salt together in large bowl.

5. Add milk and oil together. Add to flour mixture and stir with fork until a ball forms.

6. Roll ball onto lightly floured counter. Knead lightly, about 20 turns.

7. Divide ball into 8 pieces.

8. Place a ball in each of 8 muffin cups, pressing to cover bottom and sides as evenly as you can.

9. Spoon meat mixture into cups, distributing evenly.

10. Sprinkle each cup with 1 tsp. cheese.

11. Bake at 400° for 10–12 minutes.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 250 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 5.2 gm)

• Cholesterol 20 mg

• Sodium 415 mg

• Potassium 390 gm

• Total Carb 30 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 11 gm

• Phosphorus 310 gm

Hearty Ground Meat and Veggies Pilaf

Linda Yoder

Fresno, OH

Makes 6 servings, about 6 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 20 minutes

½ lb. 90%-lean ground beef, or venison

2 tsp. olive oil

1 cup sliced onions

1 clove garlic, minced

2 cups water

1 cup long-grain rice, uncooked

¼ lb. fresh mushrooms, sliced, or 4-oz. can sliced or cut-up mushrooms, drained

1 beef bouillon cube

¾ tsp. salt

1 pint fresh green beans, or 1 lb. frozen green beans, thawed

½ tsp. dried basil

½ tsp. dried sage

½ tsp. dried oregano

½ tsp. dried marjoram

½ tsp. dried rosemary

½ tsp. dried thyme

¼ tsp. black pepper

1. In large nonstick skillet brown ground beef in oil. Stir frequently to break up clumps, until no longer pink. Drain off any drippings.

2. Stir in onions and garlic, sautéing until tender.

3. Add water, cover, and bring to boil.

4. Stir in rice, mushrooms, bouillon, salt, green beans, basil, sage, oregano, marjoram, rosemary, thyme and pepper.

5. Bring mixture again to boil, stirring once or twice.

6. Reduce heat, cover, and simmer 20 minutes, or until rice and green beans are tender.

Tip:

If you prefer your green beans to have some crunch, you can add them to the skillet 10 minutes before the end of the cooking time.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 205 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.2 gm)

• Cholesterol 25 mg

• Sodium 395 mg

• Potassium 285 gm

• Total Carb 30 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 11 gm

• Phosphorus 135 gm

Curried Beef Rice

Erma J. Sider

Fort Erie, Ontario

Makes 10 servings, about ⅔ cup per serving

Prep. Time: 25 minutes

Cooking/Baking Time: 50 minutes

2 cups uncooked brown rice

1 lb. 90% lean ground beef

1 medium onion, chopped

1 Tbsp. canola oil

2–3 tsp. curry powder, depending on your taste preference

1 tsp. ground coriander

1 tsp. ground cumin

½ tsp. ground cinnamon

¼ tsp. black pepper

1 tsp. salt

2 Tbsp. lemon juice, or vinegar

1 cup tomato juice

1. Prepare rice according to directions, omitting salt or any fat.

2. Brown ground beef and drain off grease.

3. Sauté onion in cooking oil until golden brown.

4. Mix together all spices and lemon juice or vinegar. Add mixture to onions. Stir fry lightly.

5. Add drained ground beef. Add tomato juice and simmer for 15 minutes. If necessary, add water.

6. Pour mixture into baking dish; add rice and toss lightly.

7. Bake at 325° for 20 minutes.

Exchange List Values

• Starch 2.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 245 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.7 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.6 gm)

• Cholesterol 25 mg

• Sodium 330 mg

• Potassium 265 gm

• Total Carb 35 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 12 gm

• Phosphorus 140 gm

Chili Rice Bake

Lucy St. Pierre

Peru, NY

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 25 minutes

Baking Time: 50–60 minutes

1 lb. 90%-lean ground beef

1 small onion, diced

2 celery ribs, diced

14½-oz. can diced tomatoes with juice

1 cup water

15-oz. can chili with beans

1 cup long-grain rice, uncooked

1. Sauté beef, onions, and celery in nonstick medium skillet until meat is no longer pink. Stir frequently to break up clumps of me at. Drain off any fat.

2. In well-greased 9 × 13 casserole dish, mix together tomatoes, water, chili, and uncooked rice.

3. Stir in beef mixture.

4. Cover. Bake at 350° for 1 hour, or until rice is tender.

Variations from Tester:

1. For more kick, add 1–2 tsp. chili powder to Step 2.

2. Top fully baked casserole with ½ cup grated cheddar cheese. Allow to stand 10 minutes before serving, until cheese melts.

Barb Carper

Lancaster, PA

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 250 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.7 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.8 gm)

• Cholesterol 40 mg

• Sodium 355 mg

• Potassium 490 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 3 gm

• Protein 17 gm

• Phosphorus 180 gm

It’s helpful to have potluck dishes labeled with their ingredients for people who need to know exactly what they’re eating. Add the nutritional information per serving, if you know it.

Pita Burgers

Willard and Alice Roth

Elkhart, IN

Makes 12 servings

Prep. Time: 15 minutes

Cooking Time: 4–6 hours

2 lbs. 93%-fat-free ground beef

1 cup dry rolled oats

1 egg

1 medium onion, finely chopped

15-oz. can no-salt-added tomato sauce

2 Tbsp. brown sugar

2 Tbsp. cider vinegar

1 Tbsp. Worcestershire sauce

1 Tbsp. reduced-sodium soy sauce

12 pita breads

1. Combine ground chuck, dry oats, egg and onion. Shape mixture into 12 burgers.

2. Combine tomato sauce, brown sugar, vinegar, Worcestershire sauce and soy sauce. Coat each burger with sauce.

3. Place burgers with any remaining sauce in slow cooker. Cover and cook on low 6 hours (or high 4 hours).

4. Invite diners to lift a burger with tongs from slow cooker and put into pita pocket.

Exchange List Values

• Starch 2.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 335 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.4 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.5 gm)

• Cholesterol 60 mg

• Sodium 445 mg

• Potassium 480 gm

• Total Carb 45 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 22 gm

• Phosphorus 240 gm

Homemade Hamburgers

Janet Derstine

Telford, PA

Makes 6 servings, 1 burger per serving

Prep. Time: 30–35 minutes

Baking Time: 60 minutes

1 cup dry bread crumbs

½ cup fat-free milk

1 lb. 90%-lean ground beef

¼ cup chopped onion

¼ tsp. pepper

Sauce:

3 Tbsp. brown sugar

1 Tbsp. vinegar

¼ cup ketchup

1 Tbsp. Worcestershire sauce

¼ cup barbecue sauce

½ cup water

1. In good-sized mixing bowl, moisten bread crumbs with milk.

2. Add ground beef, onion, and pepper. Mix well. Set aside.

3. In a mixing bowl, make sauce by mixing together thoroughly brown sugar, vinegar, ketchup, Worcestershire sauce, barbecue sauce, and water.

4. Shape hamburger mixture into 6 patties.

5. Place in single layer in baking dish.

6. Pour barbecue sauce over patties.

7. Cover and bake at 375° for 30 minutes.

8. Remove cover and bake another 30 minutes, basting occasionally with sauce.

Tips:

You can double or triple this recipe and freeze the patties for a later meal. I make the sauce then, when I bake them.

Exchange List Values

• Starch 1.0

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 255 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.7 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.8 gm)

• Cholesterol 45 mg

• Sodium 445 mg

• Potassium 395 gm

• Total Carb 28 gm

• Dietary Fiber 1 gm

• Sugars 14 gm

• Protein 18 gm

• Phosphorus 190 gm

So-Good Sloppy Joes

Judy Diller

Bluffton, OH

Makes 18 servings, 1 sandwich per serving

Prep. Time: 15–20 minutes

Cooking or Baking Time: 1–2 hours

3 lbs. 90%-lean ground beef

1 medium onion, chopped

1 green bell pepper, chopped fine

10¾-oz. can lower-sodium, lower-fat tomato soup

¾ cup + 2 Tbsp. ketchup

2 Tbsp. prepared mustard

2 Tbsp. vinegar

1 Tbsp. brown sugar

2 Tbsp. Worcestershire sauce

18 whole wheat hamburger buns

1. Brown ground beef in large skillet or saucepan. Stir frequently to break up clumps and to brown thoroughly. Drain off drippings.

2. Stir onion, pepper, soup, ketchup, mustard, vinegar, brown sugar, and Worcestershire sauce into beef.

3. Simmer slowly on stove-top for 2 hours, or spoon into a Dutch oven or baking dish and bake at 325° for 1 hour.

4. Divide evenly among the rolls. Serve.

Exchange List Values

• Starch 2.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 265 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.9 gm, Trans Fat 0.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.2 gm)

• Cholesterol 45 mg

• Sodium 475 mg

• Potassium 525 gm

• Total Carb 30 gm

• Dietary Fiber 4 gm

• Sugars 9 gm

• Protein 19 gm

• Phosphorus 240 gm

Barbecue Sloppy Joes

Winifred Paul

Scottdale, PA

Makes 5 sandwiches, 1 per serving

Prep. Time: 10 minutes

Cooking Time: 15 minutes

¾ lb. 90%-lean ground beef

1 Tbsp. oil

1 tsp. lemon juice

1 Tbsp. vinegar

3 Tbsp. water

6 Tbsp. ketchup

1 tsp. brown sugar

1 tsp. onion chopped fine

⅓ cup chopped celery

1 tsp. dry mustard

5 whole wheat hamburger buns

1. Brown beef in oil in skillet. Stir frequently to break up clumps and to make sure meat browns completely. Drain off drippings.

2. Make sauce by combining lemon juice, vinegar, water, ketchup, brown sugar, onion, celery, and dry mustard in saucepan.

3. Heat thoroughly, but do not cook enough to soften vegetables.

4. When beginning to simmer, combine with meat. Serve on buns.

Exchange List Values

• Starch 2.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 270 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 2.8 gm, Trans Fat 0.4 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 4.6 gm)

• Cholesterol 40 mg

• Sodium 455 mg

• Potassium 410 gm

• Total Carb 28 gm

• Dietary Fiber 3 gm

• Sugars 9 gm

• Protein 17 gm

• Phosphorus 220 gm

Skilled cooks need to be sensitive about people who may not have the same training and understanding of how to prepare a meal as they do. All contributions to the meal should be appreciated and praised, even those which come directly from a grocery store or even fast-food restaurant.

Rachel Kauffman, Alto, MI

Delicious Sub Casserole

Janice Nolt

Ephrata, PA

Makes 8 servings

Prep. Time: 25 minutes

Baking Time: 30 minutes

12 slices multi-grain bread, 12 oz. total, crusts retained and bread cubed

½ cup fat-free Ranch salad dressing

½ cup fat-free mayonnaise

1 cup sliced green bell peppers

½ cup thinly sliced onions

¾ cup + 1 Tbsp. pizza sauce of your choice

1 lb. 95%-lean ground beef

½ cup grated part-skim mozzarella cheese

1. Brown ground beef in non-stick skillet. Stir frequently to break up clumps, cooking until no pink remains. Drain off any drippings.

2. Stir pizza sauce into beef.

3. Layer bread cubes into greased 9 × 13 baking pan.

4. Mix salad dressing and mayonnaise together in mixing bowl.

5. Spoon over bread.

6. Layer the green pepper and onion slices over the mayo mixture.

7. Spoon beef-pizza sauce mixture over top the green peppers and onions.

8. Sprinkle with grated cheese.

9. Bake at 350° for 30 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.9 gm)

• Cholesterol 40 mg

• Sodium 595 mg

• Potassium 430 gm

• Total Carb 29 gm

• Dietary Fiber 4 gm

• Sugars 5 gm

• Protein 17 gm

• Phosphorus 275 gm

Meat Pasties (Turnovers)

Jeanette Zacharias

Morden, Manitoba

Makes 12 servings

Prep. Time: 30 minutes

Cooking/Baking Time: 1 hour

Dough:

2 cups all-purpose flour

½ cup no-trans-fat shortening

½ tsp. salt

7 Tbsp. fat-free milk, or more

Filling:

¾ lb. 90%-lean ground beef

2 Tbsp. chopped onion

1 Tbsp. chopped bell pepper

1 Tbsp. chopped celery

1 tsp. dried oregano

1 tsp. dried basil

2 Tbsp. barbecue sauce, lowest sodium available

1. Combine all ingredients for dough and mix well. Add as much milk as needed to make a soft dough.

2. Divide dough into four parts. Roll each part out thin and cut into three 6" circles for a total of 12.

3. Combine all filling ingredients. Heat until meat has browned.

4. Place 1 Tbsp. meat on each circle. Moisten edges of dough with water and fold in half to make a turnover. Seal edges will with fork. Prick top to allow steam to escape. Place on ungreased cookie sheet.

5. Bake at 375° for 40 minutes. Serve hot or cold.

Exchange List Values

• Starch 1.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.1 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.2 gm)

• Cholesterol 15 mg

• Sodium 140 mg

• Potassium 145 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 8 gm

• Phosphorus 80 gm

Holiday Salmon Bake

Rhoda Atzeff

Lancaster, PA

Makes 8 servings, 3¼” × 4½” rectangle per serving

Prep. Time: 15–20 minutes

Baking Time: 35–40 minutes

⅔ cup shredded 75%-less-fat cheddar cheese, divided

⅔ cup shredded reduced-fat Swiss cheese, divided

3 cups cubed day old sourdough bread, or bagels

10-oz. bag frozen chopped broccoli, thawed and drained

8-oz. bag frozen cut asparagus, thawed and drained

4½-oz. can sliced mushrooms, drained

½ cup sliced green onions, or red onions

1 cup egg substitute

2 eggs, beaten

1 cup fat-free milk

1 tsp. garlic salt

1 tsp. pepper

½ lb. salmon fillet, or 7.1-oz. pouch boneless, skinless pink salmon

1. In large bowl, combine ⅓ cup cheddar cheese, ⅓ cup Swiss cheese, bread, broccoli, asparagus, mushrooms, and onions.

2. In another bowl, whisk together egg substitute, milk, garlic salt, and pepper.

3. Add egg mixture to vegetable mixture. Blend well.

4. If using fresh salmon, remove skin. Flake salmon and fold into mixture.

5. Spoon into well-greased 9 × 13 baking dish.

6. Bake uncovered at 375° for 35–40 minutes, or until firm.

7. During last 7 minutes of baking time, sprinkle on remaining cheeses.

8. Bake uncovered until cheeses melt. Serve immediately.

Tips:

You can make this up to 24 hours before baking and serving. Prepare through Step 5, cover, and then refrigerate.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.3 gm)

• Cholesterol 75 mg

• Sodium 585 mg

• Potassium 395 gm

• Total Carb 22 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 24 gm

• Phosphorus 300 gm

Nutty Salmon

Mary Seielstad

Sparks, NV

Makes 6 servings

Prep. Time: 5–10 minutes

Baking Time: 20 minutes

2 Tbsp. Dijon mustard

2 Tbsp. olive oil

½ cup ground pecans

6 4-oz. salmon fillets

1. In a mixing bowl, mix together mustard, oil, and pecans.

2. Spread on salmon fillets.

3. Place on an oiled or baking pan.

4. Bake at 375° for 15–18 minutes, or until fish flakes easily.

Tips:

You can cook this recipe on the grill. Watch closely to see that the topping doesn’t burn and that you don’t over-cook the fish.

Exchange List Values

• Lean Meat 4.0

• Fat 2.0

Basic Nutritional Values

• Calories 300 (Calories from Fat 190)

• Total Fat 21 gm (Saturated Fat 2.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.3 gm, Monounsat Fat 11.7 gm)

• Cholesterol 80 mg

• Sodium 180 mg

• Potassium 385 gm

• Total Carb 2 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 26 gm

• Phosphorus 280 gm

Salmon Loaf

Clara Yoder Byler

Hartville, OH

Makes 6 servings, 1 slice per serving

Prep. Time: 15 minutes

Cooking Time: 1 hour

Standing Time: 10 minutes

14¾-oz. can sockeye salmon canned without salt, drained and flaked

¼ cup fat-free milk

10¾-oz. can lower-sodium, lower-fat cream of celery soup

¼ cup egg substitute

1 cup dry bread crumbs

½ cup chopped onion

1 Tbsp. lemon juice

1. Combine salmon, milk, soup, egg substitute, bread crumbs, onion, and lemon juice in a bowl.

2. Shape into loaf. Place in greased 8½ × 4½ loaf pan.

3. Bake at 350° for 1 hour.

4. Allow to stand 10 minutes before slicing.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 210 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 2.1 gm)

• Cholesterol 30 mg

• Sodium 370 mg

• Potassium 565 gm

• Total Carb 20 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 17 gm

• Phosphorus 265 gm

Crab and Zucchini Casserole

Virginia Bender, Dover, DE

Makes 6 servings, about 1 cup per serving

Prep. Time: 20 minutes

Baking Time: 35–40 minutes

2 medium zucchini, sliced

½ cup chopped onion

2 cloves garlic, crushed

2 Tbsp. canola oil

⅛ tsp. pepper

1 tsp. dried basil

1 lb. crab meat

1 cup freshly grated reduced-fat Swiss cheese

1 cup soft bread crumbs

3 medium tomatoes

1. Cook zucchini, onion and garlic in oil about 5 minutes or until tender.

2. Remove from skillet and add seasonings, crab meat, cheese and bread crumbs.

3. Chop tomatoes, removing seeds. Add tomatoes and toss lightly.

4. Place in glass casserole dish. Bake at 375° for 30–35 minutes or until heated through.

Exchange List Values

• Carbohydrate 0.5

• Vegetable 1.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 210 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 4.0 gm)

• Cholesterol 55 mg

• Sodium 300 mg

• Potassium 655 gm

• Total Carb 12 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 21 gm

• Phosphorus 300 gm

Flounder Zucchini Bundles

Betty L. Moore

Plano, IL

Makes 4 servings, 1 bundle per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 20 minutes

4 6-oz. flounder fillets

¼ tsp. lemon pepper, divided

1 medium lemon, thinly sliced, divided

1 medium zucchini, cut into ¼”-thick slices, divided

12 cherry tomatoes, sliced, divided

¼ tsp. dill weed, divided

¼ tsp. dried basil, divided

1. Place 1 fillet on double thickness of 15” × 18” piece of heavy duty foil.

2. Sprinkle with ¼ of lemon pepper.

3. Top with ¼ of lemon slices, zucchini, and tomatoes.

4. Sprinkle with ¼ of dill and basil.

5. Fold foil around fish and seal tightly. Place on baking sheet.

6. Repeat with other fillets.

7. Bake at 425° for 15–20 minutes, or until fish flakes easily.

Exchange List Values

• Lean Meat 4.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 0.4 gm)

• Cholesterol 90 mg

• Sodium 170 mg

• Potassium 690 gm

• Total Carb 4 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 33 gm

• Phosphorus 410 gm

Easy Dill Sauce for Fish Fillets

Mary Seielstad

Sparks, NV

Makes 1¼ cups sauce, 10 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

Baking Time: 18–20 minutes

7 Tbsp. tub margarine, no trans-fat

¼ tsp. dried thyme

1 large bay leaf

1 Tbsp. minced onion

¾ tsp. dill weed

¼ tsp. salt

⅛ tsp. pepper

1 tsp. sugar

1 cup fat-free sour cream

1. Melt margarine in small saucepan.

2. Remove from heat. Add thyme, bay leaf, onion, dill weed, salt, pepper, sugar, and sour cream.

3. Mix well.

4. Lay fish fillets on greased baking pan.

5. Spread sauce over top of fish fillets to cover.

6. Bake until sauce is bubbly, about 18–20 minutes at 375°.

7. Offer remaining sauce when serving fish.

Tip:

We like this on white fillets, as well as on salmon.

Exchange List Values

• Carbohydrate 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.5 gm, Monounsat Fat 1.9 gm)

• Cholesterol 0 mg

• Sodium 145 mg

• Potassium 40 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 1 gm

• Phosphorus 25 gm

Red Snapper Creole

Dorothy L. Ealy

Los Angeles, CA

Makes 6 servings, about 3 oz. fish and about ¾ cup sauce

Prep. Time: 20 minutes

Baking Time: 40 minutes

6 4-oz. red snapper fillets

salt and pepper to taste

1 Tbsp. butter

1–2 Tbsp. flour

6 slices bacon

2 large onions, chopped

1 clove garlic, minced

1 Tbsp. canola oil

2 16-oz. cans tomatoes

1 cup water

1 Tbsp. chopped parsley

½ tsp. thyme

2 bay leaves

lemon wedges

1. Wash fish thoroughly. Rub with salt and pepper. Lay into baking pan, dot with butter and sprinkle with flour.

2. Bake at 350° for 15 minutes.

3. Fry and drain bacon. Set aside.

4. Brown onions and garlic in canola oil. Add tomatoes, water and seasonings. Cook until sauce is thickened.

5. Pour sauce over fish and bake 15 minutes longer. Remove bay leaves.

6. Garnish with bacon slices and lemon wedges. Serve.

Exchange List Values

• Vegetable 3.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 240 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 3.4 gm)

• Cholesterol 50 mg

• Sodium 425 mg

• Potassium 900 gm

• Total Carb 14 gm

• Dietary Fiber 3 gm

• Sugars 7 gm

• Protein 28 gm

• Phosphorus 265 gm

Shrimp Creole

Ethel Camardelle

Des Allemands, LA

Makes 8 servings, about 1 cup per serving

Prep. Time: 20 minutes

Cooking Time: 1½ hours

1¾ lbs. raw shrimp, peeled

pepper to taste

2 Tbsp. canola oil

1 cup chopped onions

1 cup chopped celery

½ cup chopped bell peppers

8-oz. can no-salt-added tomato paste

8-oz. can no-salt-added tomato sauce

1 Tbsp. Louisiana hot sauce

2½ cups water

3 cloves garlic, minced

1 cup chopped green onions

parsley

1. Peel shrimp. Pepper to taste and set aside.

2. In a heavy saucepan heat oil. Sauté onions, celery and peppers until wilted.

3. Add tomato paste and cook 5 minutes over low heat, stirring constantly.

4. Add tomato sauce, hot sauce and water. Cook for 1 hour, stirring occasionally.

5. Stir in shrimp and garlic. Cook another 15 minutes.

6. Sprinkle with green onions and parsley. Cook 2–3 more minutes.

7. Serve with rice.

Exchange List Values

• Vegetable 3.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 150 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.5 gm)

• Cholesterol 120 mg

• Sodium 600 mg

• Potassium 600 gm

• Total Carb 13 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 15 gm

• Phosphorus 220 gm

Be sure to check around to see if any of the attendees have dietary restrictions. Some people have allergies or prefer not to eat certain foods, so it’s nice to make sure there’s some food on the table that they can eat.

Scalloped Scallops

Flossie Sultzaberger

Mechanicsburg, PA

Makes 6 servings, about 2 oz. per serving

Prep. Time: 15 minutes

Baking Time: 25 minutes

2 Tbsp. tub margarine, no trans-fat

2 Tbsp. canola oil

½ cup snack-cracker, preferably wheat thins, crumbs

¼ cup soft bread crumbs

1 lb. scallops (if large, cut in half)

dash of salt

dash of pepper

cooking spray

1. Melt margarine and oil together in saucepan.

2. Stir in cracker crumbs and bread crumbs.

3. Spray a 1½- 2–quart casserole lightly with cooking spray.

4. Place half the scallops in bottom of baking dish.

5. Sprinkle with salt and pepper.

6. Cover with half buttered crumbs.

7. Repeat layers.

8. Bake at 400° for 25 minutes.

Tip:

Add a few shrimp to the scallops for a very special dish.

Exchange List Values

• Starch 0.5

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 155 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.2 gm, Trans Fat 0.1 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 4.2 gm)

• Cholesterol 20 mg

• Sodium 450 mg

• Potassium 170 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 11 gm

• Phosphorus 225 gm

Spanish Paella

Melodie Davis

Harrisonburg, VA

Makes 10 servings, about 11 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 50 minutes

1¼ lbs. boneless skinless chicken thighs, cut in 5 pieces

1¼ lbs. boneless skinless chicken breasts, cut in 5 pieces

¼ cup olive oil

¼ lb. lean boneless pork chop, cubed

¼ lb. bulk lean Italian turkey sweet sausage

8 slices onion

4 medium tomatoes, diced

1 green pepper, chopped

2 cups uncooked rice

3 cups lower-sodium, fat-free chicken broth

2 Tbsp. paprika

½ tsp. pepper

¼ tsp. red pepper

⅛ tsp. saffron

pinch of minced garlic

1¾ cups shrimp, shelled and deveined

10-oz. pkg. green peas

4 oz. sliced pimento, drained

1. Wash chicken pieces and dry. In Dutch oven or heavy kettle, brown chicken in oil. Remove chicken and drain excess fat.

2. Brown pork and sausage. Remove and drain excess fat.

3. Sauté onions, tomatoes and green pepper, stirring until onion is tender. Stir in rice, chicken broth and seasonings. Add chicken.

4. Cover tightly and simmer for 20 minutes.

5. Gently fold in shrimp, pork, sausage and peas. Cover and simmer another 15 minutes.

6. Add pimento, heat through and serve.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 4.0

• Fat 1.5

Basic Nutritional Values

• Calories 435 (Calories from Fat 125)

• Total Fat 14 gm (Saturated Fat 3.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.5 gm, Monounsat Fat 6.9 gm)

• Cholesterol 135 mg

• Sodium 575 mg

• Potassium 610 gm

• Total Carb 39 gm

• Dietary Fiber 4 gm

• Sugars 4 gm

• Protein 37 gm

• Phosphorus 365 gm

Seafood Noodles

Helen Rose Pauls

Sardis, British Columbia

Makes 8 servings, about ⅔ cup

Prep. Time: 20 minutes

Cooking/Baking Time: 40 minutes

10-oz. pkg. broad noodles

2 7-oz. cans tuna, or shrimp, or salmon

½ cup fat-free milk

celery salt to taste

pepper to taste

2 Tbsp. no-salt-added dry onion soup mix (see page 271)

1. Cook noodles according to directions, omitting salt, and drain.

2. Drain seafood of liquid.

3. Combine all ingredients and spoon into 2-quart baking dish.

4. Bake at 350° for 30 minutes.

Exchange List Values

• Starch 1.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 175 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 0.6 gm)

• Cholesterol 45 mg

• Sodium 155 mg

• Potassium 285 gm

• Total Carb 25 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 13 gm

• Phosphorus 160 gm

Seafood Quiche

Anne Jones

Ballston Lake, NY

Makes 8 servings, 1 slice per serving

Prep. Time: 10–15 minutes

Baking Time: 30–40 minutes

Standing Time: 10 minutes

8" pie crust, made from Basic Pie Crust by Graham Kerr (see page 203)

1 Tbsp. chopped onion

7-oz. pkg. crab and shrimp

1 cup egg substitute

½ cup fat-free milk

½ tsp. salt

¼ tsp. pepper

2 oz. shredded reduced-fat Swiss cheese

dash of nutmeg, optional

1. Sprinkle chopped onion in crust.

2. Spread crab and shrimp over top.

3. In mixing bowl, beat eggs substitute, milk, salt, and pepper together.

4. Add shredded cheese.

5. Pour over crab meat mixture in pie crust.

6. Sprinkle with nutmeg if you wish.

7. Bake at 375° for 30–40 minutes, or until knife inserted in center of quiche comes out clean.

8. Allow to stand 10 minutes before cutting into wedges.

Exchange List Values

• Starch 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 105 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.2 gm)

• Cholesterol 50 mg

• Sodium 395 mg

• Potassium 145 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 11 gm

• Phosphorus 135 gm

Tuna Bake with Cheese Swirls

Mary Ann Lefever

Lancaster, PA

Makes 8 servings, 3¼” × 4½” rectangle per serving

Prep. Time: 30 minutes

Baking Time: 25 minutes

½ cup diced green bell peppers

½ cup chopped onions

2 Tbsp. canola oil

6 Tbsp. flour

2 cups fat-free milk

6½- or 7-oz. can or pouch tuna

Cheese Swirls:

1½ cups reduced-fat buttermilk biscuit mix

¾ cup grated 50%-less fat cheddar cheese

½ cup fat-free milk

2 chopped pimentos (from jar)

1. In saucepan, sauté green pepper and onions in butter until soft but not brown.

2. Blend in flour and cook over low heat a few minutes to get rid of raw flour taste.

3. Gradually stir in milk. Cook over low heat, stirring continually until smooth.

4. Add tuna.

5. Spoon into greased 9 × 13 baking pan. Set aside.

6. To make cheese swirls, prepare biscuits with milk according to package directions.

7. On lightly floured board, roll out to 8 × 13 rectangle.

8. Sprinkle with cheese and chopped pimento. Press into dough to help adhere.

9. Roll up jelly-roll fashion.

10. Cut roll into 8 slices.

11. Flatten slightly and place on top of tuna mixture.

12. Bake at 450° for 25 minutes, or until tuna mix is bubbly and biscuits are browned.

Exchange List Values

• Starch 1.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 215 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.6 gm)

• Cholesterol 15 mg

• Sodium 440 mg

• Potassium 270 gm

• Total Carb 26 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 13 gm

• Phosphorus 310 gm

Let your kids help in the kitchen. They love to crack eggs, add ingredients, and mix. Yes, the mess will be bigger, but the time together is well spent.

Beth Maurer, West Liberty, OH

Tuna Tempties

Lois Ostrander

Lebanon, PA

Makes 6 servings, 1 sandwich per serving

Prep. Time: 15 minutes

Baking Time: 15 minutes

3½ oz. 75%-less-fat cheddar cheese, cubed

6-oz. can low-sodium tuna, flaked

2 Tbsp. chopped green bell pepper

2 Tbsp. minced onion

2 Tbsp. sweet pickle

¼ cup fat-free mayonnaise

dash of pepper

6 whole-grain hot dog buns

1. Combine cheese, tuna, green pepper, minced onion, sweet pickle, mayonnaise, salt, and pepper in mixing bowl.

2. Split buns and fill with tuna mixture.

3. Wrap each bun in foil.

4. Bake in oven at 350° for 15 minutes until filling is heated and cheese melts.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.9 gm)

• Cholesterol 20 mg

• Sodium 470 mg

• Potassium 235 gm

• Total Carb 26 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 17 gm

• Phosphorus 235 gm

Creamy Crunchy Mac & Cheese

Kathy Hertzler

Lancaster, PA

Makes 10 servings, a 2⅗” × 4½” rectangle per serving

Prep. Time: 25 minutes

Cooking/Baking Time: 30 minutes

1 lb. uncooked macaroni

2 cups fat-free milk

1½ Tbsp. canola oil

3 Tbsp. flour

3½ cups shredded 75%-less-fat cheddar cheese, divided

½ tsp. seasoned salt

½ tsp. ground black pepper

1 tsp. dry mustard

1 tsp. garlic powder, or 2 cloves garlic, minced

1 tsp. onion powder, or ¼ cup onions, chopped

¾ cup crushed cornflakes

1. Cook macaroni until al dente in unsalted water, according to package directions, about 7 minutes. Drain well.

2. While pasta is cooking, warm milk until steamy but not boiling.

3. In another, medium-sized saucepan, warm oil. Add flour, and whisk until smooth.

4. Add warm milk to oil/flour mixture. Whisk until smooth.

5. Cook, stirring constantly, on low heat for 2 minutes.

6. Add 3 cups shredded cheddar. Stir well, and then remove from heat. Set aside.

7. Stir salt, pepper, mustard, minced garlic or garlic powder, and chopped onions or onion powder into creamy sauce.

8. Place cooked macaroni in large mixing bowl.

9. Stir in cheese sauce.

10. Transfer mixture to greased 9 × 13 baking dish.

11. Sprinkle with cornflakes, and then remaining shredded cheddar.

12. Bake at 400° for 10–12 minutes, or until hot and bubbly.

Tips:

Don’t boil the sauce after the cheese has been added. It’s best to add the cheese to the sauce, stir, and remove from heat. Boiled cheese sauces usually curdle a bit or separate and don’t look appetizing.

Exchange List Values

• Starch 3.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 320 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 2.2 gm)

• Cholesterol 15 mg

• Sodium 400 mg

• Potassium 185 gm

• Total Carb 43 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 21 gm

• Phosphorus 310 gm

Homemade Mac and Cheese

Sherry L. Lapp

Lancaster, PA

Karissa Newswanger

Denver, PA

Karen Burkholder

Narvon, PA

Jen Hoover

Akron, PA

Makes 8 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 35 minutes

½ lb. (2 cups) small shell macaroni

¼ cup water

1½ Tbsp. no-trans-fat tub margarine

3 Tbsp. flour

3 cups fat-free milk

11 oz. extra-sharp 75%-reduced-fat shredded cheddar cheese

½ tsp. salt

2 tsp. Dijon mustard

1. Cook macaroni according to package direction in unsalted water until al dente. Drain.

2. Transfer to greased 3-quart baking dish.

3. Stir ¼ cup water into cooked macaroni.

4. Melt margarine in medium-sized saucepan. Sprinkle in flour and stir constantly over medium heat, about 2 minutes.

5. Increase heat a bit. Add milk ½ cup at a time.

6. When milk is fully mixed in, reduce heat and stir continually until mixture bubbles and begins to thicken.

7. Add cheese 1 cup at a time, stirring continually.

8. Add salt and mustard. Mix well.

9. Transfer to casserole dish. Blend with macaroni.

10. Bake at 375° for 25 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 240 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.3 gm)

• Cholesterol 15 mg

• Sodium 505 mg

• Potassium 225 gm

• Total Carb 28 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 20 gm

• Phosphorus 320 gm

Baked Macaroni

Ann Good

Perry, NY

Makes 12 servings, 3” square per serving

Prep. Time: 5 minutes

Cooking/Baking Time: 3 hours

2½ Tbsp. tub margarine, no trans-fat

3 cups uncooked macaroni

2 quarts fat-free milk

4 cups 75%-less-fat shredded cheddar cheese

1 tsp. salt

½ tsp. pepper

1. In large bowl, mix together butter, macaroni, milk, cheese, salt, and pepper.

2. Pour into greased 9 × 13 casserole dish.

3. Cover. Bake at 225° for 2¾ hours.

4. Remove cover. Bake 15 minutes longer to brown dish.

Warm Memories:

This was the first recipe I got as a newly-wed from my mother-in-law. My husband loves when I make it. It has been a long-time favorite Sunday dinner side dish for his family.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.3 gm)

• Cholesterol 15 mg

• Sodium 550 mg

• Potassium 360 gm

• Total Carb 29 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 21 gm

• Phosphorus 395 gm

Ham and Macaroni Casserole

Jena Hammond

Traverse City, MI

Makes 10 servings, 2⅗” × 4½” rectangle per serving

Prep. Time: 20 minutes

Chilling Time: 8 hours, or overnight

Cooking/Baking Time: 1–1½ hours

¼ cup chopped onions

1½ tsp. canola oil

1¾ cups low-sodium cubed ham

2 10¾-oz. cans lower-sodium, lower-fat mushroom soup

2 cups fat-free milk

2½ cups uncooked macaroni

1½ cups 75%-less-fat shredded cheddar cheese

1. Sauté onion in oil in saucepan.

2. Add ham, soup, milk, macaroni, and cheese. Stir until well blended.

3. Pour into greased 9 × 13 pan or 2-quart baking dish.

4. Cover. Refrigerate at least 8 hours or overnight.

5. Bake, covered, at 325° for 45–60 minutes, or until beginning to bubble around edges.

6. Remove cover. Bake an additional 15 minutes, or until lightly browned.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 240 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.7 gm)

• Cholesterol 20 mg

• Sodium 575 mg

• Potassium 595 gm

• Total Carb 30 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 17 gm

• Phosphorus 240 gm

Rigatoni Royal

Gloria Julien

Gladstone, MI

Makes 15 servings, 2⅗” × 3” rectangle per serving

Prep. Time: 50 minutes

Baking Time: 45 minutes

1¾ lbs. 95%-lean ground beef

1 large onion, chopped

2 cloves garlic, diced

8 cups marinara sauce, light in sodium

1 lb. uncooked rigatoni noodles, divided

4 oz. reduced-fat provolone cheese, grated

1½ cups fat-free sour cream

4 oz. part-skim mozzarella cheese, grated

Italian seasoning

Parmesan cheese, optional

1. Brown hamburger with onion and garlic in large stockpot. Stir frequently to break up clumps of meat, cooking until no pink remains.

2. Drain off drippings.

3. Stir in marinara sauce. Simmer slowly for 30 minutes.

4. Meanwhile, cook noodles in unsalted water until slightly under-done. Drain.

5. Grease deep 9 × 13 baking dish or lasagna pan. Layer in half the noodles.

6. Top with provolone cheese.

7. Spoon sour cream over provolone, spreading as well as possible.

8. Top with half of meat sauce.

9. Add another layer of noodles, using all that remain.

10. Top with mozzarella cheese.

11. Spoon over remainder of sauce.

12. Sprinkle generously with Italian seasoning and optional Parmesan cheese.

13. Bake at 350° for 45 minutes, or until bubbly and heated throughout.

Tip:

You can prepare this dish through Step 12 the night before you want to serve it. Bake it just before serving. If you’re going to serve this at a church potluck, bake it at a low heat (300°) during church, and it will be ready to eat at noon.

Exchange List Values

• Starch 2.0

• Fat-Free Milk 0.5

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 335 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 3.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 3.1 gm)

• Cholesterol 45 mg

• Sodium 470 mg

• Potassium 660 gm

• Total Carb 38 gm

• Dietary Fiber 3 gm

• Sugars 8 gm

• Protein 21 gm

• Phosphorus 280 gm

Creamy Baked Ziti

Judi Manos

West Islip, NY

Makes 12 servings, 3” square per serving

Prep. Time: 20 minutes

Baking Time: 20 minutes

4 cups uncooked ziti pasta

24½-oz. jar lower-sodium marinara sauce

14½-oz. can diced tomatoes, undrained

2 3-oz. pkgs. fat-free cream cheese, cubed

¾ cup fat-free sour cream

8 oz. shredded part-skim mozzarella cheese, divided

⅓ cup freshly grated Parmesan cheese

1. Cook pasta as directed on package, but omit salt. Drain cooked pasta well.

2. While pasta drains, add marinara sauce, tomatoes, and cream cheese to cooking pot.

3. Cook on medium heat 5 minutes, or until cream cheese is melted and mixture is well blended. Stir frequently.

4. Return pasta to pan. Mix well.

5. Layer half the pasta mixture in greased 9 × 13 baking dish.

6. Cover with layer of sour cream.

7. Top with 1 cup mozzarella.

8. Spoon over remaining pasta mixture.

9. Top with remaining mozzarella.

10. Sprinkle with Parmesan cheese.

11. Bake 20 minutes, or until bubbly and heated through.

Tips:

1. You can use penne pasta instead of ziti.

2. You can make this dish ahead of the day you want to serve it. Prepare through Step 10. Cover and refrigerate before baking. If you put the casserole in the oven cold, Increase baking time to 30–35 minutes, or until heated through.

Exchange List Values

• Starch 2.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 230 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.6 gm)

• Cholesterol 15 mg

• Sodium 440 mg

• Potassium 350 gm

• Total Carb 31 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 12 gm

• Phosphorus 255 gm

Roasting fruits and vegetables is a healthy way to enhance their natural flavors.

Baked Ziti with Vegetables

Sandra Haverstraw

Hummelstown, PA

Makes 12 servings, 3” square per serving

Prep. Time: 15–20 minutes

Baking Time: 30 minutes

Standing Time: 10 minutes

12-oz. pkg. ziti, uncooked

10-oz. pkg. frozen broccoli

10-oz. pkg. frozen cauliflower

15-oz. container fat-free ricotta cheese

¾ tsp. dried oregano

1 cup part-skim shredded mozzarella

2 tsp. hot sauce

24½-oz. jar marinara low-sodium spaghetti sauce, divided

¾ cup freshly grated Parmesan cheese

1. Cook ziti in boiling water for 6 minutes.

2. Add broccoli and cauliflower to ziti and boiling water. Cook for 2 additional minutes. Drain.

3. Blend ricotta, oregano, mozzarella, and red pepper sauce in bowl.

4. Toss ziti and veggies with 1 cup spaghetti sauce.

5. Spoon half of ziti-veggie-sauce mix into bottom of well-greased 9 × 13 baking dish.

6. Spoon ⅔ of cheese mixture over ziti.

7. Cover with remaining ziti.

8. Spoon remaining spaghetti sauce over ziti. Top with remaining ⅓ of cheese mixture.

9. Cover with foil. Bake at 450° for 25 minutes.

10. Uncover. Sprinkle with Parmesan cheese.

11. Bake 5 minutes longer.

12. Allow to stand 10 minutes before cutting and serving to allow cheeses to firm up.

Exchange List Values

• Starch 2.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.4 gm)

• Cholesterol 20 mg

• Sodium 320 mg

• Potassium 335 gm

• Total Carb 30 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 14 gm

• Phosphorus 215 gm

Ziti Bake—BIG, Big Batch

Joy Reiff

Mount Joy, PA

Makes 60 servings, 3” square per serving

Prep. Time: 45–50 minutes

Baking Time: 1½ hours

5 lbs. uncooked ziti, or rigatoni

5 lbs. 90%-lean ground beef

5 lbs. fat-free ricotta cheese, or cottage cheese

2½ cups grated Parmesan cheese

1 cup chopped parsley

5 eggs, beaten

1 Tbsp. salt

1 tsp. pepper

6½ quarts marinara pasta sauce, lower in sodium, divided

1½ lbs. part-skim mozzarella cheese, shredded

1. Prepare ziti according to package directions. (Do in several batches if you don’t have a large enough stockpot to do all at once.) Drain and set aside.

2. Brown ground beef in large stockpot. Stir frequently to break up clumps. Cook until pink no longer remains. Drain off drippings.

3. Stir in ricotta cheese, Parmesan cheese, parsley, eggs, and seasonings.

4. Add 5 quarts spaghetti sauce. Stir until well mixed.

5. Add ziti. Toss gently to coat well.

6. Pour mixture into 5 9 × 13 pans 3-quart baking pans. Or spoon into 18-quart electric roaster.

7. Pour remaining spaghetti sauce over ziti mixture. Sprinkle with cheese.

8. Bake at 350° for 1–1½ hours, if using smaller roasters or baking pans, until bubbly and hot through. If using large electric roaster, bake up to 2 hours, or until hot through.

Tip:

Stir occasionally, to prevent a thick layer of cheese from forming on top and making it hard to scoop out.

Exchange List Values

• Starch 2.5

• Med-Fat Meat 2.0

Basic Nutritional Values

• Calories 340 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 3.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.1 gm)

• Cholesterol 45 mg

• Sodium 550 mg

• Potassium 535 gm

• Total Carb 39 gm

• Dietary Fiber 3 gm

• Sugars 8 gm

• Protein 23 gm

• Phosphorus 295 gm

To reduce your sodium intake, avoid salting the water when cooking pasta or rice.

Sesame Noodles

Sheila Ann Plock

Boalsburg, PA

Makes 12 servings, about ⅔ cup per serving

Prep. Time: 15 minutes

Chilling Time: 8 hours or overnight

Cooking Time: 11 minutes

2 Tbsp. soy sauce

3 Tbsp. sesame oil

2 Tbsp. red wine vinegar

2 Tbsp. olive oil

1½ Tbsp. sugar

1 Tbsp. prepared chili sauce with garlic

12-oz. box linguine noodles

4 green onions

1 red bell pepper, cut into thin match-stick strips

1. One day before serving noodles, combine soy sauce, 2 Tbsp. sesame oil, vinegar, olive oil, sugar, and chili sauce in food processor or blender. Blend until well combined.

2. Cover. Chill in fridge for 8 hours or overnight to allow flavors to blend.

3. Cook noodles according to package directions in unsalted water. Rinse, drain, and cool.

4. In large bowl, toss cooked noodles with 1 Tbsp. sesame oil.

5. Stir in green onions and peppers.

6. Toss with dressing.

7. Serve chilled or at room temperature.

Exchange List Values

• Starch 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.0 gm)

• Cholesterol 0 mg

• Sodium 180 mg

• Potassium 75 gm

• Total Carb 25 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 50 gm

Sukiyake

Cincy Jordan

Ambler, PA

Makes 8 servings, about ¼ cup cooked spaghetti, 2 oz. meat, ½ cup rest of ingredients

Prep. Time: 20 minutes

Cooking Time: about 25 minutes

4 oz. thin spaghetti

3 eggs, beaten

2 small onions, sliced

12–16 green onions, sliced

½ lb. mushrooms, sliced

5 ribs celery, diced

1 lb. spinach leaves, torn in pieces

1½ lbs. boneless beef flank steak, fat removed

⅓ cup reduced-sodium soy sauce

2 Tbsp. sugar

2 Tbsp. canola oil

1½ Tbsp. sesame oil

1. Cook spaghetti according to directions, but without using salt. Rinse and drain.

2. Pour eggs into nonstick skillet and cook on low until set. Cut into ½” squares. Set aside.

3. Trim fat from steak and cut into thin slices.

4. In a 10” frying pan, combine and heat soy sauce, sugar, cooking oil and sesame oil.

5. Add meat and vegetables and cook until tender, stirring frequently. Immediately before serving, fold in egg.

6. Serve over cooked spaghetti.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Lean Meat 2.0

• Fat 2.0

Basic Nutritional Values

• Calories 305 (Calories from Fat 115)

• Total Fat 13 gm (Saturated Fat 3.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 5.7 gm)

• Cholesterol 100 mg

• Sodium 500 mg

• Potassium 820 gm

• Total Carb 22 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 25 gm

• Phosphorus 260 gm

Party Spaghetti

Sheila Ann Plock

Boalsburg, PA

Makes 12 servings

Prep. Time: 30–45 minutes

Baking Time: 30–40 minutes

1 lb. uncooked linguine, divided

2 lbs. 90%-lean ground beef

1 Tbsp. canola oil

½ lb. mushrooms, sliced thin

2 medium onions, chopped

¼ cup chopped parsley

2 8-oz. cans tomato sauce

6-oz. can no-salt-added tomato paste

1 tsp. dried oregano

1 tsp. garlic powder

¼ tsp. pepper

2 8-oz. cans tomato sauce

6-oz. can tomato paste

1 tsp. dried oregano

1 tsp. garlic powder

8-oz. pkg. fat-free cream cheese, softened

2 cups fat-free cottage cheese

½ cup fat-free sour cream

½ cup chives

2 Tbsp. no trans-fat tub margarine

½ cup dried bread crumbs

1. Prepare linguini according to package directions. Drain well.

2. Heat oil in large skillet. Add meat and cook until browned, stirring frequently to break up clumps.

3. Stir in mushrooms, onions, parsley, tomato sauce, tomato paste, oregano, and garlic powder.

4. Season to taste with salt and pepper.

5. Simmer, uncovered, 15 minutes.

6. Combine cream cheese, cottage cheese, sour cream, and chives in mixing bowl. Blend well.

7. Pour half of linguine into 3½-4-quart buttered casserole.

8. Cover with all of cheese mixture.

9. Spoon in rest of linguine.

10. Top with meat mixture.

11. Melt margarine in small saucepan.

12. Stir in bread crumbs.

13. Sprinkle over top of casserole.

14. Bake at 350° for 30–40 minutes, or until browned and bubbly.

Exchange List Values

• Starch 2.0

• Fat-Free Milk 0.5

• Vegetable 1.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 395 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 3.2 gm, Trans Fat 0.4 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 4.0 gm)

• Cholesterol 50 mg

Mazetti

Sally Holzem

Schofield, WI

Makes 8 servings, about 8 oz. per serving

Prep. Time: 30 minutes

Baking Time: 25–30 minutes

¾ lb. 90%-lean ground beef

8-oz. pkg. uncooked wide noodles

1 cup chopped onion

1½ cups chopped celery

1 Tbsp. canola oil

8-oz. can corn, undrained

10¾-oz. can lower-sodium, lower-fat tomato soup

4-oz. can mushrooms, undrained

½ cup fat-free milk

½ tsp. salt

½ tsp. pepper

¼ tsp. garlic powder

⅔ cup 75%-less-fat shredded cheddar cheese

1. Brown beef in large skillet. Stir frequently to break up clumps. When pink no longer remains, remove from heat and drain off drippings.

2. Prepare noodles in unsalted water according to package directions. Drain well.

3. Add beef to drained noodles.

4. In same skillet as you cooked beef, sauté onion and celery in oil. Add to beef-noodle mixture.

5. Stir corn, soup, mushrooms, milk, salt, pepper, and garlic powder into beef-noodle mixture.

6. Turn into greased 3-quart casserole.

7. Sprinkle with cheese.

8. Bake uncovered at 400° for 25–30 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 280 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.5 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.2 gm)

• Cholesterol 50 mg

• Sodium 550 mg

• Potassium 580 gm

• Total Carb 34 gm

• Dietary Fiber 3 gm

• Sugars 7 gm

• Protein 17 gm

• Phosphorus 245 gm

Creamy Beef and Pasta Casserole

Virginia Graybill

Hershey, PA

Makes 6 servings, 4” square per serving

Prep. Time: 25 minutes

Baking Time: 30 minutes

1 lb. 90% lean ground beef

8-oz. pkg. noodles, or macaroni

8-oz. pkg. fat-free cream cheese, softened

10¾-oz. can lower-fat, lower-sodium cream of mushroom soup

1 cup fat-free milk

½ cup no-salt ketchup

1. Cook ground beef in non-stick skillet until no longer pink, stirring frequently to break up clumps. Drain off any drippings.

2. Cook noodles or macaroni al dente as directed on package. Drain.

3. Mix pasta and hamburger in large mixing bowl.

4. In another mixing bowl, blend together cream cheese, soup, milk, ketchup, and salt if you wish.

5. Stir sauce into pasta and hamburger.

6. Pour into greased 9 × 13 baking pan.

7. Bake at 350° for 30 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 360 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.1 gm, Trans Fat 0.4 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 3.4 gm)

• Cholesterol 85 mg

• Sodium 485 mg

• Potassium 855 gm

• Total Carb 40 gm

• Dietary Fiber 2 gm

• Sugars 10 gm

• Protein 26 gm

• Phosphorus 470 gm

Pizza Noodle Casserole

Arianne Hochstetler

Goshen, IN

Makes 15 servings, a 2⅗” × 3” rectangle per serving

Prep. Time: 30 minutes

Baking Time: 45 minutes

12-oz. pkg. kluski noodles

¾ lb. 90%-lean ground beef

1 small onion, chopped

24½-oz. jar marinara pasta sauce, light in sodium

1½ cups pizza sauce

4-oz. can sliced mushrooms, drained

½ cup green bell pepper, chopped, optional

⅓ cup green, or black, olives, chopped, optional

4 oz. shredded 75%-less-fat cheddar cheese

2 oz. shredded part-skim mozzarella cheese

2 oz. sliced reduced-fat turkey pepperoni

1. Cook noodles according to package directions, using unsalted water. Drain.

2. Brown ground beef and onion in large saucepan. Stir frequently to break up clumps. Drain off drippings.

3. Add marinara and pizza sauces to meat.

4. Cover. Simmer over low heat for 10 minutes.

5. Stir mushrooms, and chopped peppers and olives into meat sauce if you wish.

6. Grease 9 × 13 baking pan. Layer in half of noodles.

7. Follow with half of meat sauce.

8. Top with half of cheeses.

9. Scatter half of pepperoni over top.

10. Repeat layers.

11. Bake in 9 × 13 baking pan at 350° for 45 minutes.

Tips:

1. You can use 1 pound of spaghetti instead of the kluski noodles.

2. You can make this casserole through Step 10 the day before serving. Cover and refrigerate. Bake chilled casserole up to 1¼ hours, or until bubbly and heated through.

Exchange List Values

• Starch 1.5

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 210 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.4 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.3 gm)

• Cholesterol 70 mg

• Sodium 410 mg

• Potassium 405 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 14 gm

• Phosphorus 200 gm

Spinach Cheese Manicotti

Kimberly Richard

Mars, PA

Makes 7 servings, 2 stuffed shells and about ⅔ cup sauce per serving

Prep. Time: 35 minutes

Baking Time: 45–60 minutes

15-oz. container fat-free ricotta cheese

10-oz. pkg. frozen chopped spinach, thawed and squeezed dry

½ cup minced onion

¼ cup egg substitute

2 tsp. parsley

½ tsp. black pepper

½ tsp. garlic powder

2 tsp. dried basil

1¼ cups part-skim shredded mozzarella, divided

½ cup freshly grated Parmesan, divided

24½-oz. jar marinara pasta sauce, light in sodium

1½ cups water

1 cup diced fresh tomatoes

8-oz. pkg. manicotti shells

1. In large bowl combine ricotta, spinach, onion, and egg substitute.

2. Stir in parsley, basil, garlic, and black pepper.

3. Mix in 1 cup mozzarella and ¼ cup Parmesan cheese.

4. In separate bowl, mix together sauce, water, and tomatoes.

5. Grease 9 × 13 baking pan. Spread 1 cup spaghetti sauce in bottom of pan.

6. Stuff uncooked manicotti with ricotta mixture. Arrange in single layer in baking pan.

7. Cover stuffed manicotti with remaining sauce.

8. Sprinkle with remaining cheeses.

9. Cover. Bake 45–60 minutes, or until noodles are soft.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 325 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 2.3 gm)

• Cholesterol 35 mg

• Sodium 555 mg

• Potassium 640 gm

• Total Carb 40 gm

• Dietary Fiber 5 gm

• Sugars 9 gm

• Protein 22 gm

• Phosphorus 350 gm

Lazy Lasagna

Elaine Rineer

Lancaster, PA

Makes 10 servings, 3” square per serving

Prep. Time: 45 minutes

Baking Time: 30–45 minutes

1 lb. 90%-lean ground beef

1-lb. pkg. malfada noodles, divided

1-lb. container fat-free ricotta cheese

1 cup shredded part-skim mozzarella cheese, divided

4 cups marinara pasta sauce, light in sodium

2 oz. reduced-fat sliced turkey pepperoni

1. Brown ground beef in skillet. Stir frequently to break up clumps. Cook until no pink remains. Drain off drippings.

2. Cook noodles according to package instructions in unsalted water. Drain well.

3. In large bowl, toss cooked noodles with all of cottage cheese and 1 cup mozzarella cheese.

4. In a greased 4-quart, or 9 × 13 baking pan, spoon in enough sauce to just cover bottom.

5. Stir rest of marinara sauce into browned beef.

6. Add half of beef-marinara sauce to baking dish.

7. Layer in half of noodles.

8. Top with half of remaining sauce.

9. Place sliced pepperoni over sauce.

10. Repeat layers, using all of remaining noodles and beef-marinara sauce.

11. Sprinkle with remaining mozzarella cheese.

12. Bake at 375° for 30–45 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 3.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 380 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 3.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 3.3 gm)

• Cholesterol 55 mg

• Sodium 490 mg

• Potassium 570 gm

• Total Carb 44 gm

• Dietary Fiber 3 gm

• Sugars 7 gm

• Protein 27 gm

• Phosphorus 340 gm

Lasagna

Colleen Heatwole

Burton, MI

Makes 12 servings, 3” square per serving

Prep. Time: 45 minutes

Baking Time: 30 minutes at 375°; 2 hours at 200°

⅔ lb. 90%-lean ground beef

1 clove garlic, minced

1 Tbsp. dried basil

½ tsp. salt

28-oz. can no-salt-added stewed tomatoes

6-oz. can tomato paste

½ tsp. dried oregano

10 oz. lasagna noodles, divided

3 cups fat-free cottage cheese

½ cup freshly grated Parmesan cheese

4 oz. part-skim mozzarella cheese, grated

2 Tbsp. parsley flakes

½ cup egg substitute

½ tsp. pepper

1. Brown beef slowly in stockpot. Stir frequently to break up clumps. Pour off drippings.

2. Stir in garlic, basil, salt, tomatoes or pasta sauce, tomato paste, and oregano. Mix well.

3. Simmer, uncovered, 30 minutes.

4. Meanwhile, cook pasta al dente, according to package directions. Drain well.

5. In large bowl, combine cottage cheese, Parmesan cheese, mozzarella cheese, parsley flakes, egg substitute, and pepper.

6. Place half the noodles in greased 9 × 13 baking dish.

7. Cover with half the meat sauce.

8. Top with half the cheese mixture.

9. Repeat layers, ending with cheese mixture.

10. Bake at 375° for 30 minutes, or until bubbly and heated through.

Tip:

You can assemble this lasagna ahead of time through Step 9. Cover and refrigerate. When ready to bake, allow 15 minutes longer in oven, or bake at 200° for 2 hours if baking during church or a noon potluck. Cover during baking if baking 2 hours.

Exchange List Values

• Starch 1.0

• Fat-Free Milk 0.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 240 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.7 gm)

• Cholesterol 25 mg

• Sodium 560 mg

• Potassium 515 gm

• Total Carb 30 gm

• Dietary Fiber 3 gm

• Sugars 8 gm

• Protein 19 gm

• Phosphorus 275 gm

Weekday Lasagna

Karen Burkholder

Narvon, PA

Makes 9 servings, a 3” × 4⅓” rectangle per serving

Prep. Time: 25–35 minutes

Baking Time: 60–65 minutes

Standing Time: 15 minutes

1 lb. 90%-lean ground beef

1 small onion, chopped

28-oz. can no-added-salt crushed tomatoes

1¾ cups water

6-oz. can no-added-salt tomato paste

1 pkg. Italian-style spaghetti sauce mix

1 egg, slightly beaten

2 cups fat-free cottage cheese

2 Tbsp. freshly grated Parmesan cheese

6 uncooked lasagna noodles, divided

1 cup shredded part-skim mozzarella cheese

1. In a large saucepan, cook beef and onion over medium heat until meat is no longer pink, stirring frequently to break up clumps. Drain off any drippings.

2. Stir tomatoes, water, tomato paste, and spaghetti sauce mix into skillet.

3. Bring mixture to a boil. Reduce heat. Cover and simmer 15–20 minutes, stirring occasionally.

4. In a small bowl, combine egg, cottage cheese, and Parmesan cheese.

5. Spread 2 cups meat sauce in greased 9 × 13 baking dish.

6. Top with three uncooked noodles.

7. Layer on half of cottage cheese mixture.

8. Top with half remaining meat sauce.

9. Repeat layers.

10. Cover and bake at 350° for 50 minutes.

11. Uncover. Sprinkle with mozzarella cheese.

12. Bake uncovered 10–15 minutes longer, or until bubbly and cheese is melted.

13. Let stand 15 minutes before cutting.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Lean Meat 3.0

Basic Nutritional Values

• Calories 280 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 3.4 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.7 gm)

• Cholesterol 65 mg

• Sodium 520 mg

• Potassium 720 gm

• Total Carb 28 gm

• Dietary Fiber 3 gm

• Sugars 9 gm

• Protein 23 gm

• Phosphorus 340 gm

Garden Lasagna

Deb Martin

Gap, PA

Makes 12 servings, 3” square per serving

Prep. Time: 30 minutes

Baking Time: 70–75 minutes

8 oz. lasagna noodles, divided

2 10¾-oz. cans lower-sodium, fat-free cream of chicken soup

1 cup fat-free sour cream

¾ cup lower-sodium, lower-fat chicken broth

½ cup egg substitute

3 cups cooked chopped chicken, divided

1 lb. bag frozen broccoli, cauliflower, and carrots, divided

½ cup freshly grated Parmesan cheese, divided

1 cup part-skim mozzarella cheese, shredded

1. Cook noodles according to package directions. Drain well.

2. Steam vegetables until lightly cooked. Drain well.

3. In large bowl, mix soup, sour cream, broth, and egg substitute.

4. Place small amount of sauce on bottom of greased 9 × 13 baking pan. Swirl to cover bottom.

5. Layer 3 lasagna noodles on top of sauce.

6. Add half of soup mixture.

7. Top with half of chicken.

8. Top with half of vegetables.

9. Sprinkle with half of Parmesan cheese.

10. Repeat layers, using all remaining amounts of ingredients.

11. Top with mozzarella cheese.

12. Bake, covered, at 350° for 1 hour.

13. Uncover. Bake another 10–15 minutes.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 1.8 gm)

• Cholesterol 45 mg

• Sodium 395 mg

• Potassium 460 gm

• Total Carb 24 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 19 gm

• Phosphorus 215 gm

Meatless Lasagna Roll-Ups

Judy Buller

Bluffton, OH

Makes 12 servings, 1 roll per serving

Prep. Time: 30 minutes

Baking Time: 25–30 minutes

12 uncooked whole-grain lasagna noodles

2 eggs, slightly beaten

2½ cups fat-free ricotta cheese

1½ cups shredded part-skim mozzarella cheese, divided

½ cup freshly grated Parmesan cheese

1 pkg. frozen, chopped spinach, thawed and squeezed dry, or 4 cups chopped fresh spinach that has been microwaved on HIGH 1–2 minutes and squeezed dry

¼ tsp. salt

¼ tsp. pepper

1–2 cups cooked black beans, rinsed and drained

24½-oz. jar marinara pasta sauce, light in sodium, divided

1. Cook lasagna noodles according to box directions in unsalted water. Drain and rinse well. Lay flat.

2. In a good-sized mixing bowl, mix together eggs, ricotta cheese, 1½ cups mozzarella cheese, Parmesan cheese, spinach, salt, and pepper.

3. Spread about ⅓ cup mixture on each noodle.

4. Sprinkle each noodle with black beans. Press down to make beans adhere.

5. Spread 1 cup spaghetti sauce in bottom of well greased 9 × 13 baking pan.

6. Roll up noodles and place seam side down in baking pan.

7. Top rolls with remaining sauce. Sprinkle with 1 cup mozzarella cheese.

8. Bake uncovered at 350° for 25–30 minutes, or until heated through.

Tips:

You can assemble this dish ahead of time, and then freeze or refrigerate it until you’re ready to use it. Allow more time to bake if the dish is cold, probably 45–50 minutes. But check while baking so as not to have it dry out or be over-baked.

Exchange List Values

• Starch 2.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.8 gm)

• Cholesterol 60 mg

• Sodium 420 mg

• Potassium 405 gm

• Total Carb 29 gm

• Dietary Fiber 5 gm

• Sugars 5 gm

• Protein 19 gm

• Phosphorus 285 gm

Pesto Lasagna Rolls

Joy Uhler

Richardson, TX

Makes 12 servings, 1 roll-up per serving

Prep. Time: 25 minutes

Baking Time: 30–40 minutes

12 uncooked lasagna noodles

24½-oz. jar marinara pasta sauce, light in sodium

2 cloves garlic, minced

24 oz. fat-free ricotta cheese

10-oz. pkg. frozen chopped spinach, thawed and squeezed dry

3½-oz. jar prepared pesto

1 egg

½ cup freshly grated Parmesan cheese

½ tsp. salt

¼ tsp. pepper

1 cup shredded part-skim mozzarella cheese

1. Cook noodles according to package directions. Drain.

2. Spread 2 cups pasta sauce in bottom of greased 9 × 13 baking pan.

3. Combine garlic, ricotta, spinach, pesto, egg, Parmesan, salt, and pepper in bowl.

4. Place cooked noodle on clean kitchen towel or clean cutting board. Spread ¼ cup ricotta mixture on noodle.

5. Roll noodle up. Place seam-side down in baking pan.

6. Repeat with remaining noodles. Place 4 in a row the length of the pan. Make 3 such rows.

7. Pour remaining pasta sauce over noodles.

8. Sprinkle with mozzarella.

9. Cover pan with foil. Bake 20 minutes at 350°.

10. Uncover. Bake until cheese is golden brown, about 10–15 minutes longer.

Warm Memories:

I recently served this for my granddaughter’s birthday; it was her pick for a main dish. She and everyone present loved the dish, eating 2 rolls apiece.

Tip:

Divide the ricotta mixture into 12 parts (with hand or knife) before using it on the noodles.

Exchange List Values

• Starch 1.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 3.0 gm)

• Cholesterol 40 mg

• Sodium 515 mg

• Potassium 350 gm

• Total Carb 26 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 16 gm

• Phosphorus 240 gm

Verenike Casserole

Jenelle Miller

Marion, SD

Makes 10 servings, a 2⅗” × 4½” rectangle per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 45 minutes

9 lasagna noodles

3 cups fat-free cottage cheese

3 eggs

½ tsp. pepper

1 cup fat-free sour cream

2 Tbsp. flour

1 cup fat-free half-and-half

2 cups cooked lean, low-sodium ham chunks

1. Cook noodles according to package directions until al dente. Rinse and drain.

2. In a mixing bowl, stir together cottage cheese, eggs, salt, and pepper.

3. In a greased 9 × 13 baking pan, layer in all noodles.

4. Follow with layer of cottage cheese mixture

5. Scatter ham chunks over all.

6. Mix flour with sour cream in saucepan until smooth.

7. Whisk in half-and-half.

8. Cook over medium heat until slightly thickened, stirring constantly.

9. Pour white sauce over noodles.

10. Bake at 300° for 45 minutes, or until bubbly and heated through.

Tip:

You can make this the night before you want to serve it, through Step 9. Cover and refrigerate. When ready to bake, allow about 10 minutes more than stated in instructions.

Warm Memories:

We eat verenike (cheese pockets) a lot in our area of South Dakota. This is an easier version, but you get the same great taste!

Exchange List Values

• Starch 1.0

• Fat-Free Milk 1.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.4 gm)

• Cholesterol 80 mg

• Sodium 550 mg

• Potassium 290 gm

• Total Carb 28 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 19 gm

• Phosphorus 300 gm

You may want to appoint someone to be responsible for taking a plate of food to shut-ins. This is a nice way to say, “You are a part of us. We have not forgotten you.”

Marnetta Brilhart, Scottdale, PA

Creamy Chicken Lasagna

Joanne E. Martin

Stevens, PA

Makes 10 servings, 2⅗” × 4½” rectangle per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 45 minutes

8 oz. uncooked lasagna noodles, divided

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

½ cup freshly grated Parmesan cheese

1 cup fat-free sour cream

3 cups diced, cooked chicken

½ cup shredded part-skim mozzarella cheese, divided

1. Cook noodles according to package directions in unsalted water. Drain.

2. In mixing bowl, blend together soups, Parmesan cheese, and sour cream.

3. Stir in chicken.

4. Put ¼ of chicken mixture in greased 9 × 13 baking pan.

5. Top with half the cooked noodles.

6. Spoon in half the chicken mixture.

7. Sprinkle with half the mozzarella cheese.

8. Repeat layers, using all remaining ingredients.

9. Bake at 350° for 40–45 minutes, or until heated through.

Exchange List Values

• Starch 1.0

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.9 gm)

• Cholesterol 50 mg

• Sodium 365 mg

• Potassium 500 gm

• Total Carb 26 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 19 gm

• Phosphorus 205 gm

Our Favorite Tetrazzini

Carolyn Spohn

Shawnee, KS

Makes 8 servings, 3¼” × 4½” rectangle per serving

Prep. Time: 30 minutes

Baking Time: 30–40 minutes

5 oz. spaghetti, broken

1 medium onion, chopped

1 medium green bell pepper, chopped

10¾-oz. can lower-sodium, lower-fat cream of chicken soup

⅓ cup fat-free milk

1 cup fat-free plain yogurt

3–4 cups diced cooked chicken, or turkey

8-oz. can sliced ripe olives, drained

8-oz. can mushroom stems/pieces, drained

4-oz. jar chopped pimento, drained

1 cup 75%-less-fat shredded cheddar cheese

1. Cook spaghetti according to package directions. Drain well.

2. Sauté onion and green pepper in non-stick skillet until soft.

3. Mix soup, milk, and yogurt together in large mixing bowl until smooth.

4. Stir into soup mixture the onion and green pepper, spaghetti, meat, olives, yogurt, mushrooms, and pimento. Fold together until well mixed.

5. Pour into greased 9 × 13 baking dish.

6. Bake at 350° for 30 minutes, until bubbly.

7. Sprinkle with shredded cheddar cheese. Bake 10 more minutes.

Tips:

1. You can extend the number of servings easily by using more pasta.

2. This is a great way to use leftover Thanksgiving turkey.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 275 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.9 gm)

• Cholesterol 55 mg

• Sodium 530 mg

• Potassium 525 gm

• Total Carb 25 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 26 gm

• Phosphorus 290 gm

Chicken and Bows

Arianne Hochstetler

Goshen, IN

Makes 12 servings, about 8 oz. per serving

Prep. Time: 15–20 minutes

Cooking Time: 10–20 minutes

16-oz. pkg. bowtie pasta

2 lbs. uncooked boneless, skinless chicken breasts, cut into strips

1 cup chopped red bell pepper

3 Tbsp. canola oil

2 10¾-oz. cans lower-sodium, lower-fat cream of chicken soup

2 cups frozen peas

1½ cups 1% milk

1 tsp. garlic powder

¼ -½ tsp. salt

¼ tsp. pepper

⅔ cup freshly grated Parmesan cheese

1. Cook pasta according to package directions. Drain.

2. In large saucepan, cook chicken and red pepper in oil for 5–6 minutes until juices run clear.

3. Stir in soup, peas, milk, garlic powder, salt, and pepper.

4. Bring to boil. Simmer, uncovered, 1–2 minutes.

5. Stir in Parmesan cheese.

6. Add pasta and toss to coat.

7. Serve immediately, or refrigerate or freeze.

8. To heat, thaw frozen casserole in refrigerator overnight. Place in microwave-safe dish. Cover, and microwave 8–10 minutes or until heated through, stirring once. Or warm thawed dish in oven—350° for 1 hour, or until bubbly and heated through.

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 330 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 3.5 gm)

• Cholesterol 50 mg

• Sodium 355 mg

• Potassium 495 gm

• Total Carb 37 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 25 gm

• Phosphorus 260 gm

Pasta Turkey Bake

Joy Sutter

Perkasie, PA

Makes 8 servings, 3¼” × 4½” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 25 minutes

3 cups uncooked penne pasta

1 lb. 7%-fat ground turkey

½ cup chopped onion

½ cup chopped green bell pepper

15-oz. can tomato sauce

15-oz. can no-salt-added tomato sauce

1 Tbsp. sugar

½ tsp. salt

1 tsp. pepper

1 tsp. dried basil

1 tsp. dried oregano

½ cup 75%-less-fat shredded cheddar cheese

½ cup shredded mozzarella cheese

1. Cook penne according to package directions. Drain. Set aside.

2. Meanwhile, brown the ground turkey in large skillet, stirring frequently to break up clumps until no pink remains.

3. Add onion and green pepper to skillet. Simmer 10 minutes.

4. Add tomato sauce, sugar, salt, pepper, basil, and oregano.

5. Mix together with penne.

6. Pour into greased 9 × 13 baking pan.

7. Top with shredded cheeses.

8. Bake at 350° for 25 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 1.5

• Vegetable 2.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 280 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 2.2 gm)

• Cholesterol 50 mg

• Sodium 575 mg

• Potassium 560 gm

• Total Carb 34 gm

• Dietary Fiber 4 gm

• Sugars 7 gm

• Protein 21 gm

• Phosphorus 245 gm

Baked Pasta with Turkey Sausage

Kim Rapp, Longmont, CO

Makes 12 servings, 3” square per serving

Prep. Time: 40 minutes

Baking Time: 20–30 minutes

1 lb. uncooked rigatoni

10-oz. pkg. fresh baby spinach

1 Tbsp. olive oil

1 medium red onion, chopped

4 cloves garlic, minced

¼ cup vodka, optional

28-oz. can whole tomatoes with juice, lightly crushed with hands

½ tsp. dried oregano

½ cup fat-free half-and-half

12-oz. lean smoked turkey sausage, halved lengthwise then cut into ¼”-thick slices

5 oz. part-skim mozzarella: 3½ oz. cubed and 1½ oz. shredded

¼ cup Parmesan cheese, freshly grated

1. Cook rigatoni according to package directions for 4 minutes.

2. Stir in baby spinach. Continue cooking 3 minutes. Drain pasta and spinach well. Return to cooking pot and keep warm,

3. Heat oil in large skillet over medium heat. Add onion. Cook about 3 minutes.

4. Stir in garlic. Remove from heat.

5. Add vodka if you wish.

6. Return to fairly high heat and cook until liquid is almost evaporated, about 1 minute.

7. Stir in tomatoes and oregano. Cook 10–15 minutes.

8. Add half-and-half and warm, cooking gently about 5 minutes.

9. Add sausage and cubed mozzarella to pot. Toss to coat.

10. Season with several grinds salt and pepper.

11. Spoon into greased 9 × 13 baking dish.

12. Top with grated mozzarella and Parmesan cheeses.

13. Bake at 400° until browned, about 20–30 minutes.

Tip:

Add ¼ cup water or broth if mixture seems dry before baking.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 265 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.0 gm)

• Cholesterol 30 mg

• Sodium 595 mg

• Potassium 395 gm

• Total Carb 36 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 14 gm

• Phosphorus 215 gm

Italian Pork Spaghetti Pie

Char Hagner

Montague, MI

Makes 8 servings, about 6½ oz. per serving

Prep. Time: 30 minutes

Baking Time: 10–15 minutes

Standing Time: 5 minutes

8 oz. dry spaghetti

½ cup fat-free milk

1 egg

1 lb. 96%-lean ground pork, no added salt

½ tsp. black pepper

½ tsp. dried parsley

1½ tsp. Italian herb seasoning

¼ tsp. garlic powder

pinch red pepper flakes

½ tsp. anise seeds

¼ tsp. paprika

¼ tsp. dried minced onion

½ cup chopped onions

½ cup chopped green bell pepper

1 clove garlic, minced

½-1 Tbsp. chili powder, depending upon how much heat you like

15-oz. can tomato sauce

2 oz. reduced-fat pepper Jack cheese

½ cup shredded 75%-less-fat cheddar cheese

1. Cook spaghetti according to package directions. Drain well. Return to pan.

2. Combine milk and egg in small bowl. Stir into hot pasta.

3. Butter 3-quart baking dish. Spoon in prepared spaghetti.

4. Mix together pork, black pepper, parsley, Italian herb seasoning, garlic powder, red pepper flakes, anise seeds, paprika, and dried onion.

5. In a large skillet, cook pork mixture with onions, green peppers, garlic, and chili powder. Stir frequently to break up clumps of meat.

6. Stir in tomato sauce. Simmer, uncovered, 5 minutes.

7. Spoon over pasta in baking dish.

8. Sprinkle with cheeses.

9. Bake uncovered at 425° for 10–15 minutes, or until bubbly around edges.

10. Let stand 5 minutes before serving.

Warm Memories:

This is a favorite because it’s easier for small children to eat than spaghetti with sauce.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 2.0 gm)

• Cholesterol 60 mg

• Sodium 430 mg

• Potassium 465 gm

• Total Carb 27 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 22 gm

• Phosphorus 255 gm

Mostaccioli

Sally Holzem

Schofield, WI

Makes 10 servings, 2⅗”× 3½” rectangle per serving

Prep. Time: 45 minutes

Cooking/Baking Time: 30–45 minutes

½ lb. fresh lean turkey Italian sweet sausage

½ cup chopped onion

16-oz. can no-added-salt tomato paste

½ cup water

½ tsp. dried oregano

¼ tsp. pepper

4-oz. can sliced mushrooms, drained

14½-oz. can diced tomatoes, undrained

¾ cup tomato juice

8-oz. pkg. mostaccioli noodles, divided

5 oz. shredded reduced-fat mozzarella cheese, divided

1½ cups fat-free cottage cheese

½ tsp. dried marjoram

¼ cup freshly grated Parmesan cheese

1. Brown sausage and onions in saucepan, stirring often to break up clumps. When pink no longer remains, drain off drippings.

2. Stir in tomato paste, water, oregano, pepper, mushrooms, tomatoes, and tomato juice.

3. Cover. Simmer 30 minutes over medium heat.

4. Meanwhile, prepare noodles according to package directions. Drain well.

5. In mixing bowl, combine cottage cheese and marjoram.

6. In greased 9 × 13 baking pan, layer in half of noodles.

7. Top with half of meat sauce.

8. Sprinkle with half of mozzarella.

9. Spoon cottage-cheese mixture over top and spread as well as you can.

10. Layer on remaining noodles.

11. Top with remaining meat sauce.

12. Sprinkle with remaining mozzarella cheese.

13. Sprinkle with Parmesan cheese.

14. Bake at 350° for 30–45 minutes, or until bubbly, heated through, and lightly browned.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.6 gm)

• Cholesterol 25 mg

• Sodium 490 mg

• Potassium 595 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 7 gm

• Protein 16 gm

• Phosphorus 245 gm

You can cut back on the number of calories you get each day and still eat your favorite foods—just reduce how much of them you eat. Control your portion sizes to control your weight!

Ham Noodle Casserole

Edna E. Miller

Shipshewana, IN

Makes 12 servings, 3” square per serving

Prep. Time: 45 minutes

Baking Time: 30 minutes

3 Tbsp. canola oil

4 Tbsp. flour

2 cups fat-free milk

2 cups shredded 75%-less-fat cheddar cheese

¼ cup ketchup

2 Tbsp. horseradish

3¼ cups lean, lower-sodium chopped ham

2 cups peas, or green beans (if using frozen beans, cook lightly first)

6 cups noodles, cooked and well drained

2 cups panko bread crumbs

1. Heat oil in large saucepan. Blend in flour, stir well.

2. Add milk slowly. Over low to medium heat, stir continually until sauce thickens.

3. Add cheese. Continue over low heat, stirring until cheese melts.

4. Stir in ketchup, horseradish, ham, and vegetables.

5. Stir in noodles, mixing together well.

6. Spoon into greased 9 × 13 baking dish.

7. Sprinkle panko over top of casserole.

8. Bake at 350° 30–45 minutes, or until bubbly and heated through.

Exchange List Values

• Starch 2.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 320 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 4.0 gm)

• Cholesterol 50 mg

• Sodium 580 mg

• Potassium 330 gm

• Total Carb 39 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 21 gm

• Phosphorus 310 gm

Pepperoni and Macaroni

Karen Ceneviva

Seymour, CT

Makes 12 servings, about 5 oz. per serving

Prep. Time: 10 minutes

Cooking Time: 30 minutes

1 lb. uncooked macaroni

2 Tbsp. olive oil

8 oz. sliced reduced-fat turkey pepperoni

1–2 tsp. chopped garlic

8-oz. can tomato sauce

8-oz. can no-added-salt tomato sauce

½ cup water

dash thyme

1-lb. can chickpeas, or cannellini beans, drained

1. Cook macaroni according to package directions, using unsalted water. Drain well.

2. Meanwhile, sauté pepperoni with garlic in olive oil in large stockpot.

3. Add tomato sauce and water to meat.

4. Add thyme and beans.

5. Stir in cooked noodles Mix all together.

6. Warm over low heat until heated through.

Exchange List Values

• Starch 2.5

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 260 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.8 gm)

• Cholesterol 25 mg

• Sodium 550 mg

• Potassium 315 gm

• Total Carb 38 gm

• Dietary Fiber 4 gm

• Sugars 3 gm

• Protein 14 gm

• Phosphorus 215 gm

Quiche

Marjorie Weaver Nafziger

Harman, WV

Makes 6 servings, 1 slice of the pie per serving

Prep. Time: 25 minutes

Cooking/Baking Time: 1 hour

Standing Time: 5–10 minutes

9" unbaked pie shell (see page 203)

2 cups chopped tomatoes, green beans, onions, or mushrooms

½ cup chopped chicken breast

½ tsp. basil, sage, thyme, or oregano

¾ tsp. salt

dash pepper

½ cup grated reduced-fat Swiss

½ cup egg substitute

2 Tbsp. flour

1 cup fat-free evaporated milk

1. Bake pie shell for 10 minutes at 375°. Set aside.

2. Lightly sauté choice of vegetables and chicken. Spoon into pie shell.

3. Sprinkle choice of seasonings over vegetable mixture. Add salt and dash of pepper. Cover with grated cheese.

4. Combine egg substitute, flour and milk. Pour over ingredients.

5. Bake at 375° for 40–45 minutes or until set. Let sit at least 5 minutes before serving.

Variation:

Instead of using regular pie shell, combine 3 Tbsp. cooking oil with 3–4 cups grated potatoes. Press mixture into 9” pie pan and bake at 425° for 15 minutes.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.8 gm)

• Cholesterol 20 mg

• Sodium 430 mg

• Potassium 365 gm

• Total Carb 16 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 13 gm

• Phosphorus 195 gm

Crustless Spinach Quiche

Elaine Vigoda

Rochester, NY

Makes 16 servings, 1 slice of an 8-slice pie per serving

Prep. Time: 10 minutes

Baking Time: 30–35 minutes

Standing Time: 10 minutes

1 cup flour

1 tsp. salt

1 tsp. baking powder

¾ cup egg substitute

1 cup fat-free milk

2 Tbsp. no trans-fat tub margarine, melted

½ medium onion, chopped

10-oz. pkg. frozen spinach, thawed and squeezed dry

12 oz. 75%-less-fat shredded cheddar cheese

¼ tsp. nutmeg

1. In a large mixing bowl, blend together flour, salt, baking powder, egg substitute, milk, and margarine.

2. Stir in onion, spinach, and cheese.

3. Pour into 2 greased pie pans. Sprinkle with nutmeg.

4. Bake at 350° until set and light golden brown, about 30–35 minutes. To test if the quiche is done, put the blade of a knife into the center of the baking dish. If the knife comes out clean, the quiche is finished. If it doesn’t, continue baking for another 5 minutes. Test again. Repeat if necessary.

5. Allow quiche to stand 10 minutes before cutting and serving. The standing time will allow the filling to firm up.

Tips:

1. You’ll need to defrost the package of spinach before making this recipe. If you have time (8 hours or so), you can let it thaw in a bowl in the fridge. If you decided to make this quiche on short notice, and the spinach is frozen solid, lay the spinach in a shallow, microwave-safe dish, and defrost it in the microwave until thawed. (You can remove the box either before or after thawing the spinach.) When thawed, place the spinach in a strainer and press a spoon against it to remove as much of the water as possible. Or squeeze the spinach in your hand to remove the water. Then mix the spinach in with the rest of the ingredients and proceed with Step 3.

2. You can freeze the quiche after you’ve baked it. When ready to serve, allow to thaw. Then bake for 10 minutes, or until heated through.

Exchange List Values

• Starch 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 100 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.7 gm)

• Cholesterol 10 mg

• Sodium 370 mg

• Potassium 125 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 10 gm

• Phosphorus 165 gm

Crustless Veggie Quiche

Susan Kasting

Jenks, OK

Makes 15 servings, about 5 oz. per serving

Prep. Time: 30 minutes

Baking Time: 45–50 minutes

Standing Time: 10 minutes

2¼ cups egg substitute

1½ cups shredded 75%-less-fat sharp cheddar cheese, divided

1½ cups shredded reduced-fat Monterey Jack cheese, divided

½ cup fat-free milk

½ cup flour

1 tsp. baking powder

16 oz. 1%-fat cottage cheese

2 cups diced potatoes

½ onion, chopped

½ cup water

4 cups sliced zucchini

1 cup chopped green bell pepper

½ cup chopped parsley

2 tomatoes, thinly sliced

1. In a large mixer, bowl, beat egg substitute until fluffy. Add 1 cup cheddar, 1 cup Monterey Jack cheese, milk, flour, baking powder, and cottage cheese. Stir together well.

2. Place potatoes in a medium-sized saucepan, along with onions and ½ cup water. Cover and cook gently until potatoes and onions are nearly tender.

3. Add zucchini and green pepper. Continue cooking until just-tender. Drain off water.

4. Add vegetable mixture and parsley to egg-cheese mixture.

5. Pour into greased 3-quart baking dish.

6. Top with remaining cheese and tomato slices.

7. Bake at 400° for 15 minutes. Then reduce temperature to 350° and bake for an additional 35 minutes, or until set.

8. To test if quiche is done, insert blade of knife into center. If knife comes out clean, quiche is fully baked. If it doesn’t, continue baking for another 5 minutes. Test again. Repeat if not fully cooked.

9. Allow quiche to stand 10 minutes before slicing to allow it to firm up.

Tips:

You can serve this hot or at room temperature.

2. You can use leftover potatoes and vegetables.

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 150 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.9 gm)

• Cholesterol 15 mg

• Sodium 400 mg

• Potassium 365 gm

• Total Carb 13 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 16 gm

• Phosphorus 235 gm

Mexican Lasagna

Jeanne Heyerly

Shipshewana, IN

Makes 12 servings, 3” square per serving

Prep. Time: 20 minutes

Baking Time: 30–45 minutes

Standing Time: 10 minutes

¾ lb. 90%-lean ground beef

half large onion, chopped

1 large clove garlic, minced

2½ cups low-sodium salsa, divided

4 (6") whole-wheat tortillas, halved

1½ cups fat-free cottage cheese

1 cup fat-free sour cream

8-oz. can chopped green chilies

½ cup fresh cilantro, chopped

2 tsp. ground cumin

4-oz. can sliced ripe olives, drained, optional

1¼ cups shredded reduced-fat Monterey Jack cheese

1. Brown ground beef in skillet, stirring frequently to break up clumps. Remove meat to platter. Discard drippings.

2. Cook onion and garlic in same pan for 2 minutes.

3. Spread 1 cup salsa on bottom of greased 9 × 13 baking dish.

4. Layer half of tortillas over salsa.

5. In bowl, stir together cottage cheese, sour cream, green chilies, cilantro, cumin, and black olives if you wish.

6. Spread half cottage cheese mixture on tortillas.

7. Spread half beef mixture on cheese mixture.

8. Repeat layers using rest of salsa, tortillas, cottage cheese mixture, and beef mixture.

9. Top with Monterey Jack cheese.

10. Bake at 350° for 30–45 minutes, until dish is bubbly and heated through. Cover loosely with foil if getting too brown or beginning to dry out.

11. Remove from oven and let stand 10 minutes before serving.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.7 gm)

• Cholesterol 30 mg

• Sodium 495 mg

• Potassium 390 gm

• Total Carb 16 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 14 gm

• Phosphorus 215 gm

Spinach in Phyllo

Jeanette Zacharias

Morden, Manitoba

Makes 20 slices, 1 slice per serving

Prep. Time: 25 minutes

Cooling Time: 20 minutes

Cooking/Baking Time: 45 minutes

1 medium onion, finely chopped

10-oz. pkg. frozen spinach

1 cup finely chopped mushrooms

1 clove garlic, crushed

1 Tbsp. dried oregano

2 Tbsp. white wine

1 cup lowfat 1% milkfat cottage cheese

1 egg

salt and pepper to taste

12 14” × 18” sheets phyllo dough

¼ cup melted trans-fat-free tub margarine

1. Sauté onion in non-stick skillet until transparent.

2. Thaw and drain spinach. Chop into fine pieces.

3. To onions in skillet add spinach, mushrooms, garlic, oregano and wine. Cook until most of moisture has evaporated. Cool at least 20 minutes.

4. Combine cottage cheese and egg. Add cooled spinach mixture. Add salt and pepper.

5. Spread phyllo sheets out and layer one on top of the other, brushing melted margarine over each sheet.

6. On last phyllo sheet put spinach filling. Roll up, being careful to fold in ends.

7. Lay seam-side down on greased cookie sheet. Brush phyllo roll with melted margarine.

8. Bake at 350° for 30–35 minutes or until golden brown and crisp.

9. Slice in 20 slices and serve either hot or cold.

Exchange List Values

• Starch 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 75 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 0.7 gm)

• Cholesterol 10 mg

• Sodium 130 mg

• Potassium 80 gm

• Total Carb 10 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 40 gm

Zucchini Supper

Susan Kastings

Jenks, OK

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 25–30 minutes

4 cups thinly sliced zucchini

1 cup reduced-fat buttermilk baking mix

½ cup chopped green onions

½ cup freshly grated Parmesan cheese

2 Tbsp. chopped parsley, fresh or dried

½ tsp. dried oregano

½ tsp. pepper

½ tsp. garlic powder

½ tsp. seasoned salt

¼ cup canola oil

½ cup fat-free milk

1 cup egg substitute

1. In a large mixing bowl, mix together zucchini, baking mix, green onions, cheese, parsley, oregano, pepper, garlic powder, seasoned salt, oil, milk, and eggs.

2. Pour into well-greased 9 × 13 baking pan.

3. Bake at 350° for 25–30 minutes, or until firm.

4. Serve warm or at room temperature.

Exchange List Values

• Starch 1.0

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 5.2 gm)

• Cholesterol 5 mg

• Sodium 400 mg

• Potassium 265 gm

• Total Carb 14 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 7 gm

• Phosphorus 165 gm

Carrot Pie

Jean Harris Robinson

Pemberton, NJ

Makes 8 servings, ⅛ of pie per serving

Prep. Time: 20 minutes

Baking Time: 40 minutes

1 cup egg substitute

½ cup freshly grated Parmesan cheese

¼ cup canola oil

1 cup reduced-fat buttermilk baking mix

1 medium onion, chopped

3 cups raw shredded carrots

1. In a large mixing bowl, mix egg substitute, cheese, oil, baking mix, onion, and carrots together.

2. Pour into buttered 9” pie plate.

3. Bake on the middle rack at 350° for 40 minutes, or until set in center. To test, insert blade of knife in center of pie. If it comes out clean, the pie is finished baking. If it doesn’t, continue baking 5 more minutes. Test again. Continue baking in 5-minute intervals, and testing, until done.

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 5.2 gm)

• Cholesterol 5 mg

• Sodium 315 mg

• Potassium 210 gm

• Total Carb 16 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 6 gm

• Phosphorus 140 gm

Corn and Green Chili Casserole

Marilyn Mowry

Irving, TX

Makes 6 servings, 4¼” square per serving

Prep. Time: 10 minutes

Baking Time: 45–55 minutes

Standing Time: 10 minutes

14¾-oz. can creamed corn

4-oz. can chopped green chilies

½ cup egg substitute

½ tsp. garlic salt

½ cup cornmeal

2 Tbsp. canola oil

4 oz. 75%-less-fat shredded cheddar cheese

1. In a mixing bowl, mix corn, green chilies, egg substitute, garlic salt, cornmeal, and oil together.

2. Spread half the corn mixture in a well-greased 9 × 13 baking pan.

3. Top with all of the cheese.

4. Top with the rest of the corn mixture.

5. Bake uncovered at 350° for 45–55 minutes, or until mixture is set. Insert knife blade in center of casserole to determine if set. If knife comes out clean, the casserole is finished baking. If not, continue baking for 5 more minutes. Test again with knife. If needed, bake another 5 minutes. Repeat test, and baking if necessary.

6. Allow to stand 10 minutes after baking to allow casserole to firm up before serving.

Exchange List Values

• Starch 1.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 3.4 gm)

• Cholesterol 5 mg

• Sodium 460 mg

• Potassium 175 gm

• Total Carb 20 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 9 gm

• Phosphorus 145 gm

Corn Casserole

Beth Nafziger

Lowville, NY

Makes 10 servings, about 5–6 oz. per serving

Prep. Time: 25–30 minutes

Cooking/Baking Time: 45 minutes

1 large onion, chopped

2 medium green bell peppers

2 Tbsp. canola oil

¼ cup flour

2 cups frozen or canned corn

2 cups cooked long-grain rice

14½-oz. can diced tomatoes

4 hard-cooked eggs, yolks removed

2 cups extra-sharp 75%-less-fat shredded cheddar cheese

2 Tbsp. Worcestershire sauce

2 to 3 tsp. hot pepper sauce

¾ tsp. salt

1 tsp. pepper

1. In a large skillet, sauté chopped onion and green peppers in butter until tender.

2. Stir in flour. Remove from heat.

3. Add remaining ingredients except for ½ cup cheese. Pour into greased 2½-quart baking dish.

4. Bake, uncovered, at 350° for 45 minutes. Top with remaining cheese.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 2.3 gm)

• Cholesterol 10 mg

• Sodium 455 mg

• Potassium 320 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 11 gm

• Phosphorus 170 gm

I have always dreaded having to take a dish to a potluck. However, I finally decided such occasions were not contests or competitions. When I feel like preparing a nice dish, I use a recipe. Just as often I take a plate of fresh fruit or a simple relish plate. Many people seem to like fresh simple items. The kids love cupcakes, and angel food cakes and even something as simple as a bag of chips. Some people love to taste new dishes, but my kids belong to the group who needs to feed on more familiar fare.

Carol Friesen, Wallace, NE

Calico Corn

Linda Yoder

Fresno, OH

Makes 8 servings, about 5 oz. per serving

Prep. Time: 10 minutes

Cooking Time: 10 minutes

¾ cup minced onion

⅓ cup finely chopped green bell pepper

⅓ cup finely chopped red bell pepper

1 medium garlic clove, minced

2 Tbsp. vegetable oil

2 pints frozen sweet corn, thawed

½ cup quick grits, uncooked

1½ cups water

1 tsp. salt

¼ tsp. white pepper

1. In 2-quart pan, sauté onion, peppers, and garlic in oil just until tender.

2. Stir in corn, grits, water, salt and pepper.

3. Bring mixture to a boil.

4. Reduce heat, cover, and cook, stirring occasionally for about 7 minutes more until grits are soft and water is absorbed.

Tip:

If you’re trying to reduce your stress by reducing the amount of last-minute preparation you do before serving a meal, you can prepare this dish in advance through Step 3. Refrigerate until it’s nearly mealtime. Then begin with Step 3.

Exchange List Values

• Starch 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 135 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.4 gm)

• Cholesterol 0 mg

• Sodium 295 mg

• Potassium 225 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 3 gm

• Phosphorus 70 gm

Corn Balls

Rhoda Nissley

Parkesburg, PA

Jeanette Oberholtzer

Lititz, PA

Makes 10 servings

Prep. Time: 20 minutes

Baking Time: 35 minutes

11-oz. pkg. soft bread cubes

1-lb. can crushed corn or 2 cups fresh corn

3 eggs, beaten

½-1 chopped onion

½ tsp. salt

¼ tsp. pepper

⅓ cup no-trans-fat tub margarine

1. Combine bread cubes, corn, eggs, onion, salt and pepper in a large mixing bowl.

2. Form into balls, each about ⅓ cup in size. If balls are too dry to hold together, add 2 Tbsp. hot water to full mixture.

3. Place in greased 9 × 13 baking pan.

4. Pour melted margarine over balls.

5. Bake uncovered at 325° for 35 minutes.

Tip:

I use about 3 cups of my home-frozen sweet corn for these. I like to put the corn in the blender with the eggs and onions before mixing with the bread and seasonings.

Rhoda Nissley

Parkesburg, PA

Exchange List Values

• Starch 1.5

• Fat 1.5

Basic Nutritional Values

• Calories 175 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.5 gm, Monounsat Fat 2.6 gm)

• Cholesterol 55 mg

• Sodium 355 mg

• Potassium 135 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 6 gm

• Phosphorus 85 gm

Stuffing Balls

Joan Brown

Warriors Mark, PA

Makes 8 servings

Prep. Time: 15 minutes

Baking Time: 20–25 minutes

1 lb. loaf whole wheat bread, stale

3 ribs celery, diced

1 medium, or small, onion, diced

2 eggs, beaten

10¾-oz. can lower-sodium, lower-fat cream of mushroom, or cream of chicken soup, divided

1. Tear bread in small pieces and place in large mixing bowl.

2. Add celery, onion, eggs, and half of soup. Mix together well.

3. Form into balls, each ⅓ cup in size. If too dry to hold together, add boiling water, 1–2 Tbsp. at a time to all of bread mixture.

4. Place balls in greased 9 × 13 baking.

5. Pour remaining soup over top.

6. Bake at 350° for 20–25 minutes.

Exchange List Values

• Starch 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 185 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.5 gm)

• Cholesterol 45 mg

• Sodium 425 mg

• Potassium 485 gm

• Total Carb 29 gm

• Dietary Fiber 5 gm

• Sugars 5 gm

• Protein 10 gm

• Phosphorus 160 gm

Potato Corn Bake

Donna Treloar

Muncie, IN

Makes 6 servings, 3½” square per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 20–25 minutes

¼ lb. bacon, cut in pieces

½ cup green bell pepper, diced

⅓ cup onion, diced

2½ cups 1% milk

14½-oz. can creamed corn

⅛ tsp. pepper

2 cups real, or instant, mashed potatoes, made with fat-free milk and minimal fat

¾ cup fat-free sour cream

¼ cup freshly grated Parmesan cheese

2 Tbsp. chopped green onion

1. In a sauté pan, cook bacon until crisp. Remove from pan and allow to drain on a paper towel. Discard drippings.

2. Add green pepper and onion to same pan. Cook until tender.

3. Add milk, corn, salt, and pepper to pan. Cook over medium heat until hot and bubbly.

4. Remove from heat. Stir in potatoes and sour cream until well blended.

5. Spoon into greased 7 × 11 baking dish.

6. Top with bacon, Parmesan cheese, and green onion.

7. Cover and bake at 375° for 20–25 minutes, or until heated through.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 225 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 3.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.1 gm)

• Cholesterol 20 mg

• Sodium 565 mg

• Potassium 545 gm

• Total Carb 33 gm

• Dietary Fiber 2 gm

• Sugars 12 gm

• Protein 10 gm

• Phosphorus 250 gm

Stuffed Zucchini

Janet Batdorf

Harrisburg, PA

Makes 8 servings

Prep. Time: 25 minutes

Cooking/Baking Time: 35 minutes

1 large, or 2 medium, zucchini

2 tsp. no-trans-fat tub margarine

1 cup bread crumbs

2 Tbsp. chopped onion

½ cup marinara pasta sauce, light in sodium

¼ tsp. salt

¼ tsp. pepper

¼ tsp. dried oregano

¾ cup reduced-fat Italian shredded cheese blend

1. Parboil zucchini by submerging it/them in boiling salted water in large stockpot for 15 minutes (10 minutes for smaller size). Or cut in half lengthwise and cook in microwave until soft in center.

2. When cool enough to handle, scoop out pulp in the center, leaving ½” “shell” all around.

3. In a good-sized mixing bowl, mix pulp with butter, bread crumbs, onion, sauce, salt, pepper, and oregano.

4. Fill zucchini with mixture. Sprinkle with cheese.

5. Place zucchini “boats,” stuffed side up and next to each other in a lightly greased baking dish. Bake at 350° until heated through, about 25 minutes.

6. Cut into 8 equal servings.

Tip:

I always use this recipe when I have oversized zucchini, especially at end of summer.

Exchange List Values

• Starch 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.0 gm)

• Cholesterol 5 mg

• Sodium 300 mg

• Potassium 195 gm

• Total Carb 13 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 6 gm

• Phosphorus 125 gm

Stuffed Eggplant

Jean Harris Robinson

Pemberton, NJ

Makes 8 servings, ¼ eggplant per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 30–45 minutes

2 large eggplants

1 medium onion, chopped

4 tomatoes, chopped

3 medium green bell peppers, chopped

1 rib celery, chopped

2 Tbsp. olive oil

½ cup egg substitute

1 tsp. salt

1 tsp. pepper

½ cup freshly grated Parmesan cheese

¼ tsp. cayenne pepper, optional

½ tsp. grated garlic, optional

1. Cut eggplants in half and scrape out seeds. Parboil* 15 minutes.

2. After eggplant halves have drained, remove pulp within ½” of outer “shell.” Chop pulp. Set aside.

3. Place eggplant shells, cut side up, in 12 × 24 baking dish.

4. Empty stockpot of water. Place onion, tomatoes, peppers, and celery, and olive oil in stockpot. Cook until soft and almost a purée. Remove from heat.

5. Stir in eggplant pulp, beaten eggs, salt, and pepper.

6. Fill eggplant halves with the mixture. Sprinkle with cheese.

7. Distribute any leftover stuffing in baking dish around eggplant halves.

8. Bake at 350° for 30 minutes, or until eggplant is tender and cheese is brown.

* To parboil eggplants, submerge unpeeled halves in a stockpot of boiling water with a shake of salt added. Cook in boiling water for 15 minutes. Remove and drain.

Tip:

I have used 4–5 whole canned tomatoes when I haven’t been able to find fresh tomatoes. Before adding them to the mixture (Step 4), I’ve chopped them, and drained off as much of their liquid as I could.

Exchange List Values

• Vegetable 4.0

• Fat 1.0

Basic Nutritional Values

• Calories 145 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.9 gm)

• Cholesterol 5 mg

• Sodium 405 mg

• Potassium 515 gm

• Total Carb 22 gm

• Dietary Fiber 6 gm

• Sugars 9 gm

• Protein 6 gm

• Phosphorus 90 gm

Pea Casserole

Janet Batdorf

Harrisburg, PA

Makes 6 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Baking Time: 25 minutes

1-lb. pkg. frozen peas

10¾-oz. can lower-sodium, lower-fat cream of mushroom soup

¼ cup fat-free milk

1 Tbsp. canola oil

⅓ cup diced celery

⅓ cup chopped onion

⅓ cup chopped green bell pepper

8-oz. can sliced water chestnuts, drained

¼ cup chopped pimento

¾ cup crushed cheese crackers, or other flavor of your choice

1. Cook peas as directed on package.

2. In a small bowl, mix milk and soup together. Stir into peas.

3. Sauté celery, onions and green pepper in oil in a small saucepan. Add to pea mixture.

4. Stir in water chestnuts and pimento. Mix well.

5. Place mixture in 1½-quart greased baking dish.

6. Sprinkle with cheese crackers.

7. Bake at 350° for 25 minutes, or until heated through.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.1 gm)

• Cholesterol 5 mg

• Sodium 380 mg

• Potassium 550 gm

• Total Carb 26 gm

• Dietary Fiber 6 gm

• Sugars 6 gm

• Protein 7 gm

• Phosphorus 120 gm

I remember a potluck meal I shared in Japan. Rice was prepared and each family brought something to go on top. The food committee served each person by putting rice in a bowl, adding seaweed, vegetables, eggs and whatever else was brought. In a few minutes a beautiful meal was prepared.

Betty J. Rosentrater, Nappanee, IN

Mushroom Casserole

Maryann Markano

Wilmington, DE

Makes 12 servings, about 6–7 oz. per serving

Prep. Time: 40 minutes

Baking Time: 30 minutes

3 lbs. fresh mushrooms

⅓ cup no trans-fat tub margarine

1 large onion, chopped

8 oz. 75%-less-fat shredded cheddar cheese, divided

3 6-oz. boxes chicken-flavor low-sodium stuffing mix, divided

1 pint fat-free half-and-half

1. Be sure mushrooms are clean. If small, leave them whole. If large, cut in half. Place in 5-quart stockpot with margarine and chopped onion.

2. Cover and cook over low heat for about 30 minutes, until mushrooms are tender and have made their own juice.

3. Grease a 5-quart baking dish, or two 2½-3-quart baking dishes. Put in half the mushrooms, half the cheese, and half the stuffing mix.

4. Repeat layers, topping with remaining mushrooms and cheese. When spooning mushrooms into baking dish(es), use some of their juices, but not all because half-and-half must go in.

5. Pour half-and-half on top.

6. Bake at 350° for 30 minutes, or until set and cheese is melted. To test if mixture is done, insert blade of knife in center of dish. If knife comes out clean, the casserole is finished. If it doesn’t, continue baking another 5 minutes. Test again. Continue baking and testing if needed.

Tips:

1. The dish may be done ahead of time, through Step 4. Pour half-and-half on just before baking. If baking dish was in refrigerator overnight, bring to room temperature and bake about 40 minutes.

2. This is a great alternative to traditional stuffing at holiday-time.

Exchange List Values

• Starch 2.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 295 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 2.3 gm)

• Cholesterol 10 mg

• Sodium 595 mg

• Potassium 590 gm

• Total Carb 42 gm

• Dietary Fiber 3 gm

• Sugars 8 gm

• Protein 15 gm

• Phosphorus 310 gm

Baked Rice with Spinach and Nuts

Carolyn Spohn

Shawnee, KS

Makes 4 servings, 3½” × 6” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 25–30 minutes

1–2 tsp. olive oil

2 garlic cloves, minced

1 medium onion, diced

14½-oz. can diced tomatoes, drained reserving ⅓ cup juice

1½ cups cooked rice

¼ tsp. salt

⅓ cup pine nuts, or chopped walnuts, or chopped pecans

half of 9-oz. pkg. fresh spinach, chopped

¾ cup shredded reduced-fat Colby Jack cheese, divided

1 cup turkey or chicken, cooked and cubed, optional

1. Heat olive oil in large skillet over medium heat. Being careful not to splash yourself with hot oil, sauté garlic and onion until tender.

2. Add drained tomatoes and cook about 10 minutes, stirring frequently.

3. Stir cooked rice, salt, ⅓ cup reserved tomato juice, nuts, raw spinach, and meat if you wish into tomato mixture.

4. Spread half of mixture in greased 7 × 12 baking dish.

5. Sprinkle with half the cheese.

6. Repeat layers with cheese on top.

7. Cover and bake at 375° for about 25 minutes, or until bubbly.

8. Uncover for last few minutes of baking so cheese browns slightly.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• Med-Fat Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 270 (Calories from Fat 115)

• Total Fat 13 gm (Saturated Fat 3.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.3 gm, Monounsat Fat 4.1 gm)

• Cholesterol 10 mg

• Sodium 550 mg

• Potassium 580 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 11 gm

• Phosphorus 235 gm

Bounty Rice

Melissa Raber

Millersburg, OH

Makes 6 servings, 2” × 4” rectangle per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 30–60 minutes

½ lb. 90%-lean ground beef

1 cup chopped green bell pepper

1 cup chopped onion, chopped

1¼ cups long-grain rice, uncooked

3 cups water

4 cups diced canned tomatoes

4 cups shredded cabbage, shredded

½ tsp. salt

½ tsp. dried oregano

½ tsp. dried basil

½ tsp. garlic powder

¼ tsp. red, or black, pepper

1 cup shredded part-skim mozzarella cheese

1. In large skillet, sauté beef, peppers, and onion until meat is browned and vegetables are soft. Stir often to break up clumps of meat.

2. Meanwhile, place 3 cups water in good-sized saucepan. Cover. Cook over high heat until water boils.

3. Stir in rice. Cover. Reduce heat to low or medium so that rice simmers.

4. Check rice after 20 minutes. If water is absorbed, turn off heat. If not, continue cooking another 5–10 minutes.

5. While rice cooks, stir tomatoes, cabbage, salt, oregano, basil, garlic powder, and red pepper into skillet with beef and vegetables.

6. When rice is cooked, stir into skillet, too.

7. Spoon mixture into greased 8 × 8 casserole dish.

8. Bake at 325° for 30–60 minutes, or until cabbage is as tender as you like it and casserole is bubbly.

9. Top with cheese and let melt before serving.

Exchange List Values

• Starch 2.0

• Vegetable 3.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 320 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 3.3 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.3 gm)

• Cholesterol 35 mg

• Sodium 585 mg

• Potassium 655 gm

• Total Carb 47 gm

• Dietary Fiber 4 gm

• Sugars 8 gm

• Protein 18 gm

• Phosphorus 260 gm

Hearty Spinach and Tofu Risotto

Julie Hurst

Leola, PA

Makes 6 servings, about ¾ cup per serving

Prep. Time: 20 minutes

Baking Time: 30 minutes

8 oz. tofu, drained

1 medium onion, chopped

1 clove garlic, minced

2 Tbsp. canola oil

14-oz. can Italian tomatoes

1 tsp. dried oregano

2 cups cooked brown rice

10-oz. pkg. frozen spinach, thawed and drained

½ cup shredded Swiss cheese, divided

½ tsp. salt

¼ tsp. pepper

1 Tbsp. sesame seeds

1. Blend tofu until smooth. Set aside.

2. In a large saucepan sauté onion and garlic in hot oil until onion is tender. Add undrained tomatoes and oregano. Bring to a full boil; reduce heat. Simmer, uncovered, about 3 minutes.

3. Stir in tofu and rice.

4. Add spinach, half of cheese, salt and pepper. Mix gently. Spoon mixture into greased 1½-quart casserole dish.

5. Bake, uncovered, at 350° for 30 minutes. Top with remaining cheese and sesame seeds.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 215 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.2 gm, Trans Fat 0.1 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 4.3 gm)

• Cholesterol 10 mg

• Sodium 360 mg

• Potassium 395 gm

• Total Carb 24 gm

• Dietary Fiber 4 gm

• Sugars 4 gm

• Protein 9 gm

• Phosphorus 190 gm

J’s Special Rice Dish

Joyce Bond

Stonyford, CA

Makes 6 servings, 4–5 oz. per serving

Prep. Time: 10–15 minutes

Cooking Time: 30 minutes

4 Tbsp. no-trans-fat tub margarine

1 cup long-grain rice, uncooked

3 cups water

2 chicken bouillon cubes

¼ tsp. salt

1 Tbsp. parsley flakes

1 Tbsp. chopped onion

1 tsp. minced garlic

¼ lb. fresh mushrooms, sliced, or 4-oz. can mushroom pieces mushrooms, drained

1 cup leftover cooked meat (lamb, beef, chicken or pork)

1. Melt butter in saucepan.

2. Stir in rice.

3. Stir in water, bouillon, salt, parsley flakes, onion, garlic, and mushrooms.

4. Cover and simmer over low to medium heat for 20–30 minutes, or until liquid is absorbed and rice is tender.

5. Stir in cooked meat. Cover and cook over low heat, just until meat is hot.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.7 gm)

• Cholesterol 20 mg

• Sodium 455 mg

• Potassium 165 gm

• Total Carb 28 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 10 gm

• Phosphorus 110 gm

Vietnam Fried Rice

Nancy Roth

Colorado Springs, CO

Mary Jane Miller

Wellman, IA

Makes 6 servings, about ¾ cup per serving

Prep. Time: 15 minutes

Cooking Time: 15–20 minutes

1 Tbsp. canola oil

¼ lb. cooked beef, cut into strips

3 cloves garlic minced

1 large onion, chopped

½ tsp. salt

1 tsp. pepper

1 tsp. sugar

1 Tbsp. reduced-sodium soy sauce

3 cups cooked rice

1 cup leftover vegetables, such as peas, green beans, or carrots

2 eggs, beaten

1. Heat oil. Stir fry meat, garlic, onion, salt, pepper, sugar and soy sauce about 1–2 minutes.

2. Add cooked rice and stir fry an additional 5 minutes.

3. Add any leftover vegetables and stir well into rice mixture.

4. Immediately before serving, add eggs. Over medium heat stir eggs through rice until eggs are cooked.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 4.0 gm)

• Cholesterol 70 mg

• Sodium 325 mg

• Potassium 215 gm

• Total Carb 30 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 9 gm

• Phosphorus 120 gm

Esther’s Brown Rice

Esther Yoder

Hartville, OH

Makes 6 servings, about 5 oz. a serving

Prep. Time: 10 minutes

Cooking Time: 1 hour

2 cups water

1 cup brown rice, uncooked

1 cup salsa

¼ cup chopped green pepper

½ cup chopped celery

½ cup chopped onion

1 tsp. reduced-sodium chicken bouillon

½ tsp. garlic salt

1 tsp. oil

½ tsp. sugar

1. Mix ingredients in a 4-quart saucepan.

2. Bring to boil. Turn heat to low; cover and cook 1 hour.

Tip:

Serve with more salsa at the table.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

Basic Nutritional Values

• Calories 145 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.8 gm)

• Cholesterol 0 mg

• Sodium 455 mg

• Potassium 225 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 105 gm

One year we cooked for 35 persons at a weekend retreat. We asked each person to bring her or his own bowl, mug, and spoon. All the meals were one-dish meals which could be eaten with a spoon. On the side we served bread, muffins, fresh fruit, cookies, and other finger foods. To make sure no one was overwhelmed with the work, we assigned people to help with preparation and clean-up.

Elaine Gibble, Lititz, PA

Almond Rice

Dorothy VanDeest, Memphis, TN

Makes 8 servings, about 5–6 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 20 minutes

2 cups long-grain rice, uncooked

1 Tbsp. butter

3½ cups water

4 reduced-sodium beef bouillon cubes

½ cup slivered toasted almonds

6 green onions, chopped

2½ Tbsp. reduced-sodium soy sauce

1. Mix rice and butter in skillet. Sauté until rice begins to brown, stirring frequently to prevent burning.

2. In a small saucepan, bring water to a boil. Dissolve bouillon cubes in boiling water.

3. Add water to rice. Mix together. Cover and simmer until liquid disappears, 15–20 minutes.

4. Stir in almonds, chopped green onions, and soy sauce. Heat 1 minute longer.

Exchange List Values

• Starch 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 250 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.8 gm)

• Cholesterol 0 mg

• Sodium 450 mg

• Potassium 145 gm

• Total Carb 43 gm

• Dietary Fiber 2 gm

• Sugars 1 gm

• Protein 6 gm

• Phosphorus 110 gm

Rice and Beans Bake

Jane Meiser

Harrisonburg, VA

Makes 8 servings, 2¼” × 4½” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 20–25 minutes

1 lb. 95%-lean ground beef

¾ cup onion, chopped

½ cup green pepper, chopped

2 cups low-sodium salsa, your choice of heat, divided

15-oz. can refried beans

1 Tbsp. ground cumin

2 cups cooked brown rice

¾ cup reduced-fat grated sharp cheddar cheese

tortilla chips, optional

1. Brown ground beef with onion and green pepper in large nonstick skillet. Stir frequently to break up clumps and until meat is no longer pink. Drain and discard any fat.

2. Stir in 1 cup salsa, beans, and cumin.

3. In a mixing bowl, combine rice and remaining cup salsa.

4. Place rice-salsa mixture in well-greased 9 × 9 baking dish.

5. Layer all of ground beef mixture over rice.

6. Top with cheese.

7. Bake at 350° for 20–25 minutes, or until cheese melts.

8. Serve with tortilla chips.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 215 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.9 gm)

• Cholesterol 40 mg

• Sodium 555 mg

• Potassium 570 gm

• Total Carb 24 gm

• Dietary Fiber 4 gm

• Sugars 3 gm

• Protein 18 gm

• Phosphorus 240 gm

Red Beans and Rice

Rhoda Byler Yoder

Jackson, MS

Makes 20 servings, about ⅔ cup rice and ⅔ cup beans per serving

Prep. Time: 20 minutes

Baking/Cooking Time: 2–10 hours

1 large onion, diced

1 Tbsp. canola oil

1¼ lbs. bulk lean turkey Italian sweet sausage

6 15-oz. cans red beans

1 tsp. pepper

½ tsp. red pepper

1 tsp. ground cumin

½ tsp. dried oregano

1 tsp. canola oil

4½ cups uncooked rice

¼ tsp. salt

9 cups water

1. Sauté onion in 1 Tbsp oil. Add sausage and brown. Drain excess fat.

2. Add beans, pepper, 1 tsp. salt, red pepper, cumin and oregano. Simmer at least 2 hours, stirring occasionally. Or simmer in slow cooker on low 8–10 hours.

3. Approximately ½ hour before mealtime stir 1 tsp. oil into rice in a large saucepan. Add salt and water. Bring to a rolling boil and stir well with a fork. Reduce heat to simmer. Cover and cook 20 minutes without lifting cover.

4. Serve beans and rice together. Offer hot sauce at the table.

Exchange List Values

• Starch 3.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 330 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.0 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.1 gm)

• Cholesterol 15 mg

• Sodium 585 mg

• Potassium 420 gm

• Total Carb 56 gm

• Dietary Fiber 8 gm

• Sugars 3 gm

• Protein 15 gm

• Phosphorus 210 gm

Lentil, Rice, and Veggie Bake

Andrea Zuercher

Lawrence, KS

Makes 12 servings, 3” square per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 65–70 minutes

1 cup uncooked long-grain rice

5 cups water, divided

2 cups red lentils

2 tsp. vegetable oil

2 small onions, chopped

6 cloves garlic, minced

2 fresh tomatoes, chopped

⅔ cup chopped celery

⅔ cup chopped carrots

⅔ cup chopped summer squash

16-oz. can tomato sauce, divided

2 tsp. dried, or 2 Tbsp. fresh basil, divided

2 tsp. dried, or 2 Tbsp. fresh oregano, divided

2 tsp. ground cumin, divided

¾ tsp. salt, divided

½ tsp. pepper, divided

1. Cook rice according to package directions, using 2 cups water and cooking about 20 minutes. Set aside.

2. Cook lentils with remaining 3 cups water until tender, about 15 minutes. Set aside.

3. Heat oil in good-sized skillet over medium heat. Being careful not to splash yourself with hot oil, stir in onion and garlic. Sauté 5 minutes, or until just tender.

4. Stir in tomatoes, celery, carrots, squash, and half the tomato sauce.

5. Season with half the herbs, salt, and pepper.

6. Cook until vegetables are tender. Add water if too dry.

7. Place cooked, rice, lentils and vegetables in well-greased 9 × 13 baking pan, or equivalent-size casserole dish. Layer, or mix together, whichever you prefer.

8. Top with remaining tomato sauce and herbs.

9. Bake at 350° for 30 minutes, or until bubbly.

Tips:

1. As the vegetables cook in Step 6, keep checking that they are not getting too dry. Add water or tomato juice to vegetables if needed.

2. If you are not cooking for vegetarians or vegans, you can use broth or stock in place of water.

3. Substitute with other herbs if you wish.

4. If you don’t have fresh tomatoes available, substitute canned tomatoes.

Exchange List Values

• Starch 2.0

• Vegetable 1.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.6 gm)

• Cholesterol 0 mg

• Sodium 355 mg

• Potassium 620 gm

• Total Carb 38 gm

• Dietary Fiber 9 gm

• Sugars 5 gm

• Protein 11 gm

• Phosphorus 215 gm

Sweet and Sour Lentil Bake

Helene Funk

Laird, Saskatchewan

Makes 8 servings, about ⅔ cup per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 1 hour

½ lb. 90%-lean ground beef

4 cups cooked lentils

2 Tbsp. no-trans-fat tub margarine

1 tsp. curry powder

¼ tsp. cayenne pepper

1 tsp. salt

1 large onion, chopped

1 large carrot, grated

1–2 cloves garlic, optional

1 tart apple, chopped

1 Tbsp. cornstarch

¼ cup brown sugar

¼ cup vinegar

2 tsp. Worcestershire sauce

½ cup lower-sodium non-fat chicken stock

1. Brown ground beef, breaking it up. Drain and add cooked lentils.

2. In separate skillet melt margarine and sauté curry, cayenne, salt, onion, carrot, garlic and apple for 5 minutes.

3. In small bowl combine cornstarch and brown sugar. Slowly add vinegar, mixing until smooth. Add Worcestershire sauce and chicken stock.

4. Combine all ingredients. Spoon into greased casserole dish.

5. Cover and bake at 325° for 45 minutes or until bubbly. If mixture seems too dry, add more chicken stock.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 230 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.7 gm)

• Cholesterol 15 mg

• Sodium 385 mg

• Potassium 580 gm

• Total Carb 32 gm

• Dietary Fiber 9 gm

• Sugars 10 gm

• Protein 15 gm

• Phosphorus 245 gm

Middle Eastern Lentils

Judith Houser

Hershey, PA

Makes 8 servings, a serving of lentils is about 6 oz. with ⅛ of the salad

Prep. Time: 20 minutes

Cooking/Baking Time: 50–60 minutes

Lentils:

2 large onions, chopped

1 Tbsp. olive oil

¾ cup brown rice, uncooked

1½ tsp. salt

1½ cups lentils, rinsed

4 cups water

Salad:

1 bunch (about ½ lb.) leaf lettuce

2 medium tomatoes, diced

1 medium cucumber, peeled and sliced

2 green onions, chopped

1 red bell pepper, diced

Dressing:

2 Tbsp. olive oil

2 Tbsp. lemon juice

½ tsp. paprika

¼ tsp. dry mustard

1 garlic clove, finely minced

¼ tsp. salt

½ tsp. sugar

1. In a large kettle, prepare lentils by sautéing onions in olive oil until soft and golden.

2. Add rice and salt. Continue cooking over medium heat for 3 minutes.

3. Stir in lentils and water. Bring to a simmer.

4. Cover and cook until rice and lentils are tender, 50–60 minutes.

5. While the lentil mixture cooks, prepare salad by tossing together lettuce, tomatoes, cucumber, onions, and pepper in a good-sized mixing bowl.

6. Place all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously until well mixed.

7. Just before serving, shake dressing again to make sure it’s thoroughly mixed. Then toss salad with dressing.

8. To serve each individual, place serving of lentil mixture on dinner plate and top with a generous serving of salad.

Tip:

This is a traditional, Middle East dish. As strange as it may sound, the combination of the salad on top of the hot lentil mixture is marvelous!

Exchange List Values

• Starch 2.0

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 270 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 4.0 gm)

• Cholesterol 0 mg

• Sodium 525 mg

• Potassium 685 gm

• Total Carb 43 gm

• Dietary Fiber 11 gm

• Sugars 7 gm

• Protein 12 gm

• Phosphorus 275 gm

Soybean Hamburger Casserole

Mary E. Martin

Goshen, IN

Makes 8 servings, about ¾ cup per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 1 hour

1½ Tbsp. canola oil

½ cup chopped onion

1 cup chopped celery

¼ cup chopped green peppers

¼ lb. 90%-lean ground beef

½ tsp. salt

⅛ tsp. pepper

½ tsp. seasoned salt

2½ cups cooked soybeans

1¼ cups lower-sodium, lower-fat cream of tomato soup

1 tsp. sodium-free beef bouillon powder dissolved in 1 cup hot water

2 cups cooked rice

⅓ cup freshly grated cheddar cheese

1. Heat cooking oil in large skillet. Sauté onion, celery, green peppers and ground beef.

2. When meat has browned, drain off any fat.

3. Add all other ingredients except cheese. Simmer a few minutes. Spoon into greased casserole dish.

4. Bake at 350° for 45 minutes. Remove from oven and top with grated cheese. Return to oven only long enough to melt cheese.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 220 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.9 gm, Trans Fat 0.1 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 2.3 gm)

• Cholesterol 10 mg

• Sodium 420 mg

• Potassium 675 gm

• Total Carb 24 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 14 gm

• Phosphorus 215 gm

Tortellini Soup

Kim Rapp

Longmont, CO

Makes 8 servings

Prep. Time: 20 minutes

Cooking Time: 1 hour

12 oz. beef sausage, chopped or broken up

1 cup chopped onions

2 cloves garlic, chopped

2 cups chopped, peeled tomatoes

1 cup sliced carrots

8-oz. no-salt-added tomato sauce

5 cups lower-sodium, fat-free beef broth

½ cup water

½ cup dry red wine

1 tsp. dried basil

1 tsp. dried oregano

1½ cups sliced zucchini

8-oz. cheese tortellini

1 medium green pepper, chopped

3 Tbsp. chopped parsley

1. Combine sausage, onions, garlic, tomatoes, carrots, tomato sauce, broth, water, wine, basil and oregano in a pot.

2. Bring to a boil, then turn down to a simmer.

3. Simmer uncovered, 30 minutes. Skim fat.

4. Stir in zucchini, tortellini, and pepper.

5. Simmer 30 minutes. Stir in chopped parsley.

Warm Memories:

My friend, Nancy, had this simmering on the stove when I walked into her home for a children/adult Christmas party. It was a fun celebration making ornaments and decorating cookies.

Good Go-Alongs:

Nice crusty bread and green salad. I like to shred Parmesan cheese over the top.

Exchange List Values

• Starch 1.0

• Vegetable 2.0

• High-Fat Meat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 3.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.9 gm)

• Cholesterol 30 mg

• Sodium 565 mg

• Potassium 560 gm

• Total Carb 22 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 12 gm

• Phosphorus 160 gm

Use no-salt-added canned vegetables, soups, and stocks, so that you can control the amount of sodium in your cooking.

Andrea Zuercher, Lawrence, KS

Italian Sausage Soup

Mary Puskar

Forest Hill, MI

Makes 8 servings

Prep. Time: 30 minutes

Cooking Time: 1 hour

1 lb. lean sweet Italian turkey sausage

2 large onions, chopped

2 cloves garlic, minced

2 8-oz. cans Italian tomatoes and liquid

42-oz. low-sodium fat-free beef broth

1½ cups dry red wine

½ tsp. dry basil leaves

2 medium zucchini, cut in ¼” slices

2 cups shell pasta

1 medium green pepper, chopped

3 Tbsp. fresh parsley

grated Parmesan cheese, optional

1. Sauté sausage in large soup pot. Drain.

2. Add onions and garlic; sauté.

3. Stir in tomatoes, breaking them up.

4. Add broth, wine and basil. Simmer 30 minutes.

5. Add zucchini, pasta, pepper and parsley. Simmer 15 minutes.

6. Top with lots of grated Parmesan cheese if you wish.

Exchange List Values

• Starch 1.5

• Vegetable 2.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.9 gm)

• Cholesterol 30 mg

• Sodium 595 mg

• Potassium 595 gm

• Total Carb 31 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 16 gm

• Phosphorus 185 gm

Broccoli Rabe & Sausage Soup

Carlene Horne

Bedford, NH

Makes 5 servings

Prep. Time: 15 minutes

Cooking/Baking Time: 15 minutes

1 Tbsp. olive oil

1 onion, chopped

5 cups chopped broccoli rabe, about 1 bunch

½ lb. lean fresh Italian turkey sausage, casing removed, sliced

32 oz. carton no-salt-added chicken broth

1 cup water

8-oz. frozen tortellini

1. Heat olive oil in a soup pot.

2. Add onions and sausage and sauté until tender.

3. Add broccoli rabe and sauté a few more minutes.

4. Pour broth and water into pan; bring to simmer.

5. Add tortellini and cook a few minutes until tender.

Variation:

Substitute any green such as Swiss chard, kale, or spinach for the broccoli rabe.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Med-Fat Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 230 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 2.9 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 4.3 gm)

• Cholesterol 40 mg

• Sodium 505 mg

• Potassium 320 gm

• Total Carb 21 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 15 gm

• Phosphorus 185 gm

Mexican Beef and Barley Soup

Rebecca B. Stoltzfus

Lititz, PA

Makes 6 servings

Prep. Time: 10 minutes

Cooking Time: 35 minutes

1 lb. 90%-lean ground beef

1 small onion, chopped

1 Tbsp. olive oil

3 cups low-sodium beef broth

2 cups chunky salsa with the lowest sodium per serving you can find

½ cup quick-cooking barley

2 15-oz. cans red kidney beans, rinsed and drained

4 Tbsp. fat-free sour cream

paprika

1. In 12-inch skillet, brown beef and onion in oil, breaking up with a fork until no longer pink. Drain.

2. Add broth, salsa, and barley. Bring to a boil.

3. Reduce heat to medium and cook uncovered for 15 minutes.

4. Add beans and heat through.

5. Ladle into bowls. Garnish with dollops of sour cream dusted with paprika.

Tips:

1. To use pearl barley, add extra 1½ cups broth or water and cook an additional 40 minutes.

2. To increase Mexican flavor to your taste, add some cumin, chili powder, or cayenne.

Exchange List Values

• Starch 2.0

• Vegetable 2.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 350 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.9 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 4.3 gm)

• Cholesterol 45 mg

• Sodium 555 mg

• Potassium 995 gm

• Total Carb 41 gm

• Dietary Fiber 9 gm

• Sugars 4 gm

• Protein 27 gm

• Phosphorus 335 gm

Springtime Soup

Clara L. Hershberger

Goshen, IN

Makes 12 servings, about ¾ cup per serving

Prep. Time: 15 minutes

Cooking Time: about 1 hour

1 lb. 90%-lean ground beef

1 cup chopped onion

4 cups water

1 cup diced carrots

1 cup diced celery

1 cup diced potatoes

2 tsp. salt, or less

1 tsp. Worcestershire sauce

¼ tsp. pepper

1 bay leaf

⅛ tsp. dried basil

6 tomatoes, chopped

fresh parsley, to garnish

1. In large saucepan cook and stir ground beef until browned. Drain excess fat.

2. In large, heavy soup pot cook and stir onions with meat until onions are clear and tender, about 5 minutes.

3. Stir in all remaining ingredients except parsley. Bring to a boil.

4. Reduce heat, cover and simmer until vegetables are just tender.

5. Immediately before serving, add fresh parsley.

Exchange List Values

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 95 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.3 gm)

• Cholesterol 25 mg

• Sodium 435 mg

• Potassium 385 gm

• Total Carb 8 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 8 gm

• Phosphorus 95 gm

Wild Rice Soup

Elaine Unruh

Minneapolis, MN

Makes 10 servings, about 1¼ cups per serving

Prep. Time: 15 minutes

Cooking Time: about 1 hour

1½ cups uncooked wild rice

3½ cups water

4 Tbsp. canola oil

2 Tbsp. minced onion

¾ cup flour

4 14½-oz. cans fat-free, lower-sodium chicken broth

⅔ cup minced ham

⅔ cup finely grated carrot

¼ cup slivered almonds

2 cups fat-free half-and-half

1. In a saucepan combine rice and water. Simmer for 45 minutes.

2. In a large soup kettle heat oil. Sauté onion until tender. With a wire whisk stir in flour.

3. Gradually add chicken broth and cook until mixture thickens, stirring constantly.

4. Stir in rice. Add ham, carrot and almonds. Simmer for 5 minutes.

5. Immediately before serving, blend in half-and-half.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 215 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 4.8 gm)

• Cholesterol 5 mg

• Sodium 580 mg

• Potassium 370 gm

• Total Carb 27 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 9 gm

• Phosphorus 195 gm

St. Paul Bean Pot

Jane Miller

Minneapolis, MN

Makes 10 servings, about ¾ cup per serving

Prep. Time: 15 minutes

Soaking Time: 12 hours or overnight

Cooking Time: 4–5 hours

2½ cups dried white beans

2½ quarts water

2 Tbsp. reduced-sodium chicken bouillon

1 cup chopped onion

15-oz. can tomato sauce

1½ Tbsp. chili powder

2 tsp. garlic powder

pepper

1. Soak beans in water overnight.

2. Transfer to slow cooker and cook on high 4–5 hours.

3. Two hours into cooking time add all remaining ingredients to the slow cooker.

4. Serve with rice if you wish.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 195 (Calories from Fat 10)

• Total Fat 1 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 560 mg

• Potassium 875 gm

• Total Carb 35 gm

• Dietary Fiber 9 gm

• Sugars 6 gm

• Protein 13 gm

• Phosphorus 160 gm

Basic Bean Soup

Marjorie Weaver Nafziger

Harman, WV

Makes 10 servings, about ¾ cup per serving

Prep. Time: 10 minutes

Cooking Time: 9–13 hours

2 cups dried white beans

1¾ -2 quarts water

8 oz. diced lean ham

1 onion, chopped

2–3 ribs celery, chopped

2–3 carrots, chopped

3–4 cups canned tomatoes

salt and pepper to taste

1. Bring the beans and water to a boil. Transfer to slow cooker turned on high.

2. Add all remaining ingredients and turn slow cooker on low overnight, or for 8–12 hours.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.5 gm)

• Cholesterol 10 mg

• Sodium 415 mg

• Potassium 840 gm

• Total Carb 31 gm

• Dietary Fiber 8 gm

• Sugars 7 gm

• Protein 15 gm

• Phosphorus 195 gm

Gazpacho

Maxine Hershberger

Dalton, OH

Makes 6 servings, about 5 oz. per serving

Prep. Time: 30 minutes

Chilling Time: 4 hours or more

1 cup finely chopped tomato

½ cup chopped green pepper

½ cup chopped celery

½ cup chopped cucumber

¼ cup finely chopped onion

2 tsp. snipped parsley

1 tsp. snipped chives

1 small clove garlic, minced

2–3 Tbsp. tarragon wine vinegar

2 Tbsp. olive oil

½ tsp. salt

¼ tsp. black pepper

½ tsp. Worcestershire sauce

2 cups tomato juice

1 cup croutons

1. Combine all ingredients except croutons in a glass bowl. Toss to mix well.

2. Cover and chill at least 4 hours before serving.

3. Sprinkle croutons on top and serve. Serve as a salad or soup.

Exchange List Values

• Vegetable 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 90 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.5 gm)

• Cholesterol 0 mg

• Sodium 365 mg

• Potassium 335 gm

• Total Carb 10 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 2 gm

• Phosphorus 35 gm

New Year’s Soup

Rhoda M. Peachey

Reedsville, PA

Makes 4 quarts, 1 cup per serving, 16 servings

Prep. Time: 15 minutes

Soaking Time: overnight

Cooking Time: 3¼ hours

1 lb. dried white beans

2 tsp. salt

1½ lbs. ground turkey

2 quarts water

1 large onion, chopped

28-oz. can whole tomatoes

1 clove garlic, minced

juice of 1 lemon

1 tsp. chili powder, optional

1. Wash beans. Place in large kettle and cover with salt water to 2” above bean line. Soak beans overnight and drain in morning.

2. Brown ground turkey and add to beans. Add all remaining ingredients and simmer for 3 hours.

3. Serve hot and enjoy.

Variation:

To make in a slow cooker, instead of simmering on the stove for 3 hours, cook on high in a slow cooker for 3–4 hours.

Exchange List Values

• Starch 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 175 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.2 gm)

• Cholesterol 30 mg

• Sodium 400 mg

• Potassium 590 gm

• Total Carb 21 gm

• Dietary Fiber 5 gm

• Sugars 3 gm

• Protein 16 gm

• Phosphorus 170 gm

Tomato Basil Soup

Barbara Kuhns

Millersburg, OH

Makes 8 servings

Prep. Time: 15 minutes

Cooking Time: 25 minutes

¼ cup finely chopped onion

1 Tbsp. canola oil

2 10¾-oz. cans lower-sodium, lower-fat condensed tomato soup

2 cups no-added-salt tomato sauce

6-oz. can no-added-salt tomato paste

2⅔ cups low-sodium chicken broth

garlic cloves, minced, optional

2 Tbsp. Splenda Brown Sugar Blend

3 tsp. dried basil

1 cup fat-free half-and-half

⅓ cup flour

1. Heat oil in soup pot.

2. Add and sauté onion.

3. Add condensed soup, sauce, paste, broth, basil, Brown Sugar Blend, and garlic.

4. Cook, covered, until hot.

5. Whisk together flour and cream. Add and heat gently, stirring, until soup is steaming and thick. Do not boil.

Exchange List Values

• Carbohydrate 1.5

• Vegetable 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 170 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.3 gm)

• Cholesterol 5 mg

• Sodium 365 mg

• Potassium 1025 gm

• Total Carb 30 gm

• Dietary Fiber 4 gm

• Sugars 15 gm

• Protein 6 gm

• Phosphorus 125 gm

Cheeseburger Soup

Rebecca B. Stoltzfus

Lititz, PA

Makes 6 servings

Prep. Time: 35 minutes

Cooking Time: 1 hour

½ lb. extra-lean 90%-fat-free ground beef

1 cup chopped onion

¾ cup grated carrots

¾ cup chopped celery

1 tsp. dried basil

1 tsp. parsley flakes

3 cups no-added-salt chicken broth

4 cups diced potatoes

2 Tbsp. no-trans-fat tub margarine

¼ cup flour

1½ cups fat-free milk

4 oz. reduced-fat American cheese, sliced or cubed

¼ cup fat-free sour cream

¼ tsp. salt

¼ tsp. pepper

1. In a soup pot, fry the beef until almost browned.

2. Add onion, celery, carrots, basil, and parsley. Sauté for a few minutes.

3. Add broth, potatoes.

4. Simmer until tender, 20 minutes.

5. In another pot, melt margarine, add flour. Whisk vigorously.

6. Add milk, whisking constantly. Cook over low heat until thickened.

7. Add cheese, sour cream, salt, and pepper.

8. Pour the cheese sauce into the beef soup. Stir gently to combine.

Variation:

Put the recipe in the slow cooker on low 5 hours.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

• Vegetable 1.0

• Med-Fat Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 295 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.0 gm)

• Cholesterol 35 mg

• Sodium 515 mg

• Potassium 850 gm

• Total Carb 36 gm

• Dietary Fiber 3 gm

• Sugars 8 gm

• Protein 18 gm

• Phosphorus 375 gm

A fail-proof way to get the best recipes is to go to lots of potlucks. You get to try new recipes and ask for the ones you especially love.

Kathy Bless, Fayetteville, PA

Minestrone Soup

Lydia Konrad

Edmonton, Alberta

Makes 12 servings, about ¾ cup per serving

Prep. Time: 15 minutes

Cooking Time: about 2 hours

1½ lbs. 90%-lean ground beef

1 cup diced onions

1 cup diced zucchini

1 cup cubed potatoes

1 cup sliced carrots

½ cup diced celery

1 cup shredded cabbage

15-oz. can tomatoes, chopped

1½ quarts water

1 bay leaf

½ tsp. dried thyme

2 tsp. salt

pepper to taste

1 tsp. Worcestershire sauce

¼ cup uncooked brown rice

½ cup freshly grated Parmesan cheese

1. Brown ground beef in large soup kettle. Drain off grease.

2. Add vegetables, water and spice and bring to a boil.

3. Sprinkle rice into mixture. Cover and simmer for at least 1 hour.

4. Sprinkle with Parmesan cheese and serve with brown bread.

Exchange List Values

• Vegetable 2.0

• Lean Meat 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 2.2 gm)

• Cholesterol 35 mg

• Sodium 525 mg

• Potassium 360 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 13 gm

• Phosphorus 145 gm

Hungry Man’s Soup

Bernice Potoski

Riverton, Manitoba

Makes 10 servings, about 2 cups per serving

Prep. Time: 20 minutes

Cooking Time: 1½ hours

2 lbs. 90%-lean ground beef

1 medium onion, diced

4 medium carrots, diced

2 cups diced turnips

4 cups diced cabbage

5 cups diced potatoes

10 cups water

¾ tsp. salt

½ tsp. pepper

19-oz. can tomatoes

2 10¾-oz. cans lower-sodium, lower-fat tomato soup

1 cup water

¾ cup flour

1. Brown ground beef lightly. Drain excess fat.

2. In a large kettle combine ground beef, onion, carrots, turnips, cabbage, potatoes, 10 cups water, salt and pepper.

3. Cook on medium-low heat until vegetables are tender.

4. Add tomatoes and tomato soup. Bring to a boil and simmer on low boil for 30–45 minutes.

5. Combine 1 cup water and flour to make a paste. Thicken soup slightly with paste.

6. Cook for 15 minutes longer. Serve.

Exchange List Values

• Starch 2.0

• Vegetable 2.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 320 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.2 gm, Trans Fat 0.5 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 3.2 gm)

• Cholesterol 55 mg

• Sodium 550 mg

• Potassium 1160 gm

• Total Carb 39 gm

• Dietary Fiber 5 gm

• Sugars 11 gm

• Protein 22 gm

• Phosphorus 250 gm

Using leftover foods for a recipe saves time. If the leftovers are seasoned, reduce the amount of salt in the recipe.

Healthy Hamburger Soup

Chris Peterson

Green Bay, WI

Makes 8 servings

Prep. Time: 20 minutes

Cooking Time: 1–2 hours

1¾ lbs. 90%-lean ground beef

14½-oz. can stewed tomatoes

1 cup sliced mushrooms

2 cups sliced cabbage

1 cup sliced carrots

2 cups chopped celery

2 cups fresh or frozen green beans

4 cups tomato juice

2 cups no-added salt tomato juice

2 tsp. dried basil

2 tsp. dried oregano

1 Tbsp. Worcestershire sauce

1. In a soup pot, fry beef until brown and drain.

2. Add rest of ingredients.

3. Simmer 1–2 hours.

Tips:

1. Use canned mushrooms (pieces and stems) and a 14½-oz. can green or wax beans, no need to drain. I also sometimes add ¾ cup barley, quinoa, or broken spaghetti.

2. This is a great recipe for cleaning out your refrigerator. Whatever leftover veggies you have in there—throw them in the soup. I’ve added broccoli or rice and it’s great.

Exchange List Values

• Vegetable 3.0

• Med-Fat Meat 2.0

Basic Nutritional Values

• Calories 230 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.3 gm, Trans Fat 0.5 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.5 gm)

• Cholesterol 60 mg

• Sodium 560 mg

• Potassium 1055 gm

• Total Carb 18 gm

• Dietary Fiber 4 gm

• Sugars 11 gm

• Protein 22 gm

• Phosphorus 245 gm

Lentil Vegetable Soup

Mary C. Jungerman

Boulder, CO

Makes 10 servings, about ⅔ cup per serving

Prep. Time: 15 minutes

Cooking Time: 2 hours

2 cups lentils

8 cups water

2 slices bacon, diced

½ cup chopped onion

½ cup chopped celery

¼ cup chopped carrots

3 Tbsp. snipped fresh parsley

1 clove garlic, minced

2 tsp. salt

¼ tsp. pepper

½ tsp. dried oregano

2 cups chopped tomatoes

2 Tbsp. wine vinegar

1. Rinse lentils. Drain and place in large soup kettle. Add water and all remaining ingredients except tomatoes and vinegar.

2. Cover and simmer 1½ hours.

3. Add tomatoes and vinegar. Cover and simmer for 30 minutes longer.

4. Adjust seasoning and serve.

Exchange List Values

• Starch 1.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.3 gm)

• Cholesterol 5 mg

• Sodium 510 mg

• Potassium 535 gm

• Total Carb 25 gm

• Dietary Fiber 9 gm

• Sugars 3 gm

• Protein 11 gm

• Phosphorus 215 gm

Adirondack Three Alarm Chili

Joanne Kennedy

Plattsburgh, NY

Makes 8 servings

Prep. Time: 25 minutes

Cooking Time: 3 hours

1¾ lbs. 90%-lean ground beef

3 medium onions, diced

4 garlic cloves, crushed

1 green pepper, chopped

28-oz. can crushed tomatoes

2 15½-oz. cans kidney beans, drained

16-oz. can no-added-salt tomato sauce

1 Tbsp. brown sugar

1 tsp. dried oregano

¼-1 tsp. crushed red pepper

3 Tbsp. chili powder

1 tsp. salt, optional

1. Brown ground beef in large soup pot.

2. Add and sauté onion, garlic, and green pepper.

3. Add the rest of ingredients. Simmer on low heat for 3 hours.

Variations:

Add a can of corn, or replace some of the meat with more beans. Simmer the chili in a slow cooker instead of on the stovetop.

Exchange List Values

• Starch 1.0

• Vegetable 4.0

• Lean Meat 3.0

• Fat 0.5

Basic Nutritional Values

• Calories 345 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.4 gm, Trans Fat 0.5 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 3.6 gm)

• Cholesterol 60 mg

• Sodium 365 mg

• Potassium 1255 gm

• Total Carb 39 gm

• Dietary Fiber 11 gm

• Sugars 12 gm

• Protein 29 gm

• Phosphorus 350 gm

Chick Pea Chili

Thelma Wolgemuth

Immokalee, FL

Makes 8 servings, ½ cup chili plus ¼ cup brown rice, and 1 Tbsp. yogurt per serving

Prep. Time: 15 minutes

Cooking Time: 35–40 minutes

1 small onion, minced

2 cloves garlic, minced

15-oz. can garbanzo beans, drained

2 8-oz cans tomato sauce

1 Tbsp. chili powder

1 tsp. ground cumin

½ tsp. dried oregano

cayenne pepper to taste

⅔ cup fat-free plain yogurt

2 cups hot cooked brown rice

1. Sauté onion and garlic over medium heat in a large saucepan.

2. Stir in garbanzo beans, tomato sauce, chili powder, cumin, oregano and cayenne.

3. Simmer, uncovered, about 30 minutes, stirring occasionally. (If mixture becomes too thick, add water.)

4. Pour into serving dish and top with yogurt.

5. Serve with hot, cooked rice on the side.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.4 gm)

• Cholesterol 0 mg

• Sodium 375 mg

• Potassium 380 gm

• Total Carb 26 gm

• Dietary Fiber 5 gm

• Sugars 6 gm

• Protein 6 gm

• Phosphorus 140 gm

Three Bean Chili

Deb Kepiro

Strasburg, PA

Makes 8 servings

Prep. Time: 15 minutes

Cooking Time: 1 hour

1 large onion, chopped

2 Tbsp. oil

2 cups diced cooked chicken

15½-oz. can kidney beans, rinsed and drained

15½-oz. can pinto beans, rinsed and drained

15½-oz. can black beans, rinsed and drained

2 14½-oz. cans diced tomatoes

1 cup no-added-salt chicken broth

¾ cup salsa

1 tsp. cumin

shredded cheese, optional

green onions, optional

sour cream, optional

1. In a soup pot, sauté onion in oil until tender.

2. Add chicken, beans, tomatoes, broth, salsa, cumin, and salt.

3. Bring to a boil. Reduce heat and let simmer for 30–60 minutes.

4. If desired, garnish with shredded cheese, green onions and sour cream.

Go-Alongs:

Great with warm cornbread.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 270 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 3.3 gm)

• Cholesterol 30 mg

• Sodium 545 mg

• Potassium 820 gm

• Total Carb 33 gm

• Dietary Fiber 10 gm

• Sugars 5 gm

• Protein 21 gm

• Phosphorus 250 gm

Black Bean Pumpkin Soup

Bev Beiler

Gap, PA

Makes 8 servings

Prep. Time: 30 minutes

Cooking Time: 45 minutes

2 medium onions, chopped

½ cup minced shallots

4 cloves garlic, minced

4–5 tsp. ground cumin

2 Tbsp. canola oil

¼ tsp. salt

½ tsp. ground pepper

3 15½-oz. cans black beans, drained

1 cup chopped tomatoes

4 cups no-salt beef broth

1½ cups cooked pumpkin

½ lb. cooked low-sodium ham, diced

3 Tbsp. vinegar

1. In a large soup pot, sauté onion, shallot, garlic, cumin, salt, and pepper in oil.

2. Stir in beans, tomatoes, broth and pumpkin.

3. Simmer 25 minutes, uncovered, stirring occasionally.

4. Add ham and vinegar. Simmer until heated through.

Good Go-Alongs:

Warm, homemade, buttered bread

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 255 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 3.2 gm)

• Cholesterol 15 mg

• Sodium 545 mg

• Potassium 735 gm

• Total Carb 34 gm

• Dietary Fiber 11 gm

• Sugars 7 gm

• Protein 17 gm

• Phosphorus 245 gm

Tater Soup

Suellen Fletcher

Noblesville, IN

Makes 6 servings

Prep. Time: 15 minutes

Cooking Time: 1 hour

3½ cups reduced-sodium, fat-free chicken broth

10¾-oz. can lower-sodium, lower-fat cream of celery soup

½ cup chopped celery

4 cups diced potatoes

1 Tbsp. onion powder

1 cup fat-free milk

1 Tbsp. flour

1. In a soup pot, bring to boil broth, soup, celery, potatoes and onion powder. Cook until potatoes are soft. Turn heat down to medium.

2. Whisk together milk and flour. Pour into soup pot. Cook and stir frequently until thick.

Good Go-Alongs:

Grilled ham and cheese sandwich

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 150 (Calories from Fat 10)

• Total Fat 1 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.2 gm)

• Cholesterol 0 mg

• Sodium 525 mg

• Potassium 785 gm

• Total Carb 30 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 5 gm

• Phosphorus 125 gm

Beef and Bacon Chowder

Joan Dietrich

Kutztown, PA

Makes 10 servings

Prep. Time: 45 minutes

Cooking Time: 1 hour

12 bacon strips, cut in 1-inch pieces

1 lb. 90%-lean ground beef

2–3 cups diced celery

½ cup diced onion

2 10-¾-oz. cans lower-sodium, lower-fat condensed cream of mushroom soup

4 cups fat-free milk

3- 4 cups diced, cooked potatoes

2 cups shredded carrots

¼ tsp. salt

1 tsp. pepper

1. In a large soup pot, cook bacon until crisp; pour off drippings and remove bacon to paper towel to drain.

2. In the same pot, sauté ground beef with celery and onion until the beef is browned and the vegetables are tender. Drain off the grease.

3. Add soup, milk, potatoes, carrots, salt and pepper.

4. Bring to a boil; reduce heat and simmer until heated through.

5. Add bacon.

Warm Memories:

There is never a drop of this soup left when I take it to a church supper.

Exchange List Values

• Starch 0.5

• Fat-Free Milk 0.5

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.8 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 3.3 gm)

• Cholesterol 40 mg

• Sodium 545 mg

• Potassium 1020 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 17 gm

• Phosphorus 270 gm

Harvest Corn Chowder

Flossie Sultzaberger

Mechanicsburg, PA

Makes 10 servings

Prep. Time: 20 minutes

Cooking/Baking Time:40 minutes

1 medium onion, chopped

1 Tbsp. no trans-fat tub margarine

2 14½-oz. cans no-salt-added cream-style corn

4 cups no-salt-added whole kernel corn

4 cups diced peeled potatoes

6-oz. jar sliced mushrooms, drained

½ medium green pepper, chopped

½-1 medium sweet red pepper, chopped

10¾-oz. can lower-sodium, lower-fat mushroom soup

3 cups fat-free milk

pepper, to taste

½ lb. bacon, cooked and crumbled

1. In a large saucepan, sauté onion in butter until tender.

2. Add cream-style corn, kernel corn, potatoes, mushrooms, peppers, and milk.

3. Simmer 30 minutes or until vegetables are tender.

4. To serve, garnish with bacon.

Exchange List Values

• Starch 2.5

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 265 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.0 gm)

• Cholesterol 10 mg

• Sodium 360 mg

• Potassium 850 gm

• Total Carb 46 gm

• Dietary Fiber 6 gm

• Sugars 14 gm

• Protein 11 gm

• Phosphorus 245 gm

Low-sodium, low-fat vegetable soups can be cooked down until thickened and used as a sauce.

Mom’s Soup

Chrissy Baldwin

Mechanicsburg, PA

Makes 10 servings, about 8–9 oz. per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 35 minutes

3 cups diced potatoes

16-oz. frozen broccoli and cauliflower

1 cup chopped carrots

1 cup chopped onions

3 celery ribs, chopped

10 oz. low-sodium ham cubes

2 reduced-sodium chicken bouillon cubes

3 cups water

¼ tsp. pepper

⅓ cup no trans-fat tub margarine

½ cup flour

2 cups fat-free milk

1 cup reduced-fat shredded cheese

1. In soup pot, combine potatoes, broccoli, cauliflower, carrots, onions, celery, ham, bouillon, water, and pepper. Simmer for 20 minutes or until vegetables are tender.

2. In separate saucepan, make a white sauce. Melt butter over low heat and stir in flour to make a thick paste. Whisk in milk. Bring to a boil and stir for 2–3 minutes.

3. Add white sauce to soup pot and simmer for 10 minutes. Add shredded cheese and stir until melted.

Warm Memories:

My mom would make this on cold snowy days.

Good Go-Alongs:

Best served with a loaf of homemade bread

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 220 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 3.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 2.8 gm)

• Cholesterol 20 mg

• Sodium 580 mg

• Potassium 505 gm

• Total Carb 23 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 13 gm

• Phosphorus 225 gm

Potato Soup

Dale Peterson

Rapid City, SD

Makes 6 servings, about 9 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 30 minutes

2 Tbsp. no trans-fat tub margarine

¼ cup diced onions

4 cups diced potatoes

1–2 carrots, grated

2 cups water

1 tsp. salt

½ tsp. pepper

1 tsp. dried dill weed

3 cups fat-free milk

2 Tbsp. fresh parsley, chopped

1. In a soup pot, sauté onions in butter until golden.

2. Bring potatoes, carrots, water, salt, pepper, and dill weed to boil.

3. Reduce heat to low and simmer with lid cocked until potatoes are tender.

4. Stir in milk and parsley and heat until hot.

Tip:

If you like thicker soup, add in some instant potatoes.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

Basic Nutritional Values

• Calories 165 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.0 gm)

• Cholesterol 0 mg

• Sodium 480 mg

• Potassium 590 gm

• Total Carb 29 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 6 gm

• Phosphorus 175 gm

Festive Apple Salad

Susan Kasting

Jenks, OK

Makes 8 servings, about 5 oz. per serving

Prep. Time: 15 minutes

Dressing:

2 Tbsp. olive oil

2 Tbsp. vinegar or lemon juice

2 Tbsp. Dijon mustard

1½ - 3 Tbsp. sugar

salt and pepper

4–6 Tbsp. chopped walnuts or cashews

1 Granny Smith apple, chopped

1 large head Romaine lettuce, chopped

4 Tbsp. crumbled blue cheese, or shredded baby Swiss, optional

1. In the bottom of a large salad bowl, make dressing by mixing together the oil, mustard, sugar, vinegar, salt, and pepper.

2. Add the apple and nuts and stir to coat. Put lettuce and blue cheese on top without stirring.

3. Mix it all together when ready to serve.

Tips:

1. This is so nice to bring places because it has the dressing in the bottom so the salad doesn’t wilt. You can also serve the dressing on the side.

2. You can add a little chopped onion and 1 Tbs. poppy seeds to the dressing. Add ¼ cup craisins and one diced pear to the salad.

Mary Ann Bowman, Ephrata, PA

Exchange List Values

• Fruit 0.5

• Carbohydrate 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 115 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 2.9 gm)

• Cholesterol 0 mg

• Sodium 95 mg

• Potassium 270 gm

• Total Carb 15 gm

• Dietary Fiber 3 gm

• Sugars 10 gm

• Protein 2 gm

• Phosphorus 45 gm

Orange-Spinach Salad

Esther Shisler

Lansdale, PA

Makes 8 servings, about 7 oz. per serving

Prep. Time: 25 minutes

10-oz. bag spinach or Romaine lettuce

1 medium head iceberg lettuce, shredded

2 Tbsp. diced onion

2 Tbsp. diced canned pimento or red pepper

2 large oranges, peeled and chopped

1 small cucumber, sliced

Honey-Caraway Dressing:

¾ cup low-fat mayonnaise

2 Tbsp. honey

1 Tbsp. lemon juice

1 Tbsp. caraway seeds

1. In small bowl, whisk mayonnaise, honey, lemon juice, and caraway seeds until blended. Cover and refrigerate. Stir before using.

2. Into large salad bowl, tear spinach into bite-size pieces.

3. Add lettuce, onion, pimento, oranges, cucumber. Toss gently with dressing.

Tips:

A 15-oz. can mandarin oranges, drained, can be used instead of the 2 oranges. I use Romaine and spinach instead of the iceberg lettuce sometimes.

Good Go-Alongs:

Lasagna, calico bean bake, and pasta dishes go well with this salad.

Exchange List Values

• Fruit 0.5

• Carbohydrate 0.5

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 85 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.4 gm)

• Cholesterol 0 mg

• Sodium 240 mg

• Potassium 435 gm

• Total Carb 17 gm

• Dietary Fiber 3 gm

• Sugars 12 gm

• Protein 3 gm

• Phosphorus 55 gm

Spinach Salad

Ruth Zercher

Grantham, PA

Makes 15 servings

Prep. Time: 20 minutes

1 lb. fresh spinach with stems discarded

1 head Bibb lettuce

¼ cup salted cashew nuts, divided

½ cup olive oil

1 tsp. celery seed

2 Tbsp. sugar

1 tsp. salt

1 tsp. dry mustard

1 tsp. grated onion

3 Tbsp. vinegar

1. Wash spinach and lettuce and tear into bite-sized pieces. Combine spinach, lettuce and nuts in serving bowl, reserving a few nuts for garnish.

2. Combine all other ingredients in blender and mix well.

3. Immediately before serving, pour dressing over greens and nuts. Sprinkle reserved nuts over top.

Exchange List Values

• Fat 2.0

Basic Nutritional Values

• Calories 95 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 5.9 gm)

• Cholesterol 0 mg

• Sodium 195 mg

• Potassium 215 gm

• Total Carb 4 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 30 gm

BLT Salad

Alica Denlinger

Lancaster, PA

Makes 12 servings, about 3½ oz. per serving

Prep. Time: 30 minutes

Salad:

2 heads Romaine lettuce, torn

2 cups chopped tomatoes

4 bacon strips, cooked and crumbled

½ cup freshly grated Parmesan cheese

1 cup croutons

Dressing:

¼ cup olive oil

½ tsp. salt

½ tsp. pepper

¼ cup fresh lemon juice

2 cloves garlic, crushed

1. Toss together salad ingredients in a large bowl.

2. Shake together dressing ingredients.

3. Pour dressing over salad immediately before serving.

Exchange List Values

• Vegetable 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 90 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 4.0 gm)

• Cholesterol 5 mg

• Sodium 220 mg

• Potassium 250 gm

• Total Carb 6 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 3 gm

• Phosphorus 60 gm

Lettuce Salad with Hot Bacon Dressing

Mary B. Sensenig

New Holland, PA

Makes 12 servings, about 3 oz. lettuce and 2 Tbsp. dressing per serving

Prep. Time: 5 minutes

Cooking Time: 15 minutes

5 pieces bacon

¼ cup sugar

1 Tbsp. cornstarch

½ tsp. salt

1 beaten egg

1 cup fat-free milk

¼ cup vinegar

36 oz. ready-to-serve mixed lettuces, or 2 medium heads iceberg lettuce

1. Sautée bacon in skillet until crisp.

2. Remove bacon from heat and drain. Chop. Discard drippings.

3. Add sugar, cornstarch, and salt to skillet. Blend together well.

4. Add egg, milk, and vinegar, stirring until smooth.

5. Cook over low heat, stirring continually until thickened and smooth.

6. When dressing is no longer hot, but still warm, toss with torn lettuce leaves and chopped bacon.

7. Serve immediately.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 60 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.7 gm)

• Cholesterol 20 mg

• Sodium 180 mg

• Potassium 180 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 60 gm

Italian Green Salad

Jane Geigley

Lancaster, PA

Makes 4 servings, about 7 oz. per serving

Prep. Time: 10 minutes

16-oz. pkg. green salad mix

1 oz. pastrami, chopped in ½-inch pieces

¼ cup shredded part-skim mozzarella cheese

4 plum tomatoes, chopped

1 tsp. Italian herb seasoning

3 Tbsp. fat-free Italian salad dressing

¼ cup sliced ripe olives

1 cup seasoned croutons

1. Combine salad mix, pastrami or pepperoni, mozzarella, tomatoes, and seasoning.

2. Drizzle with salad dressing; toss to coat.

3. Before serving, top with olives and croutons. Serve immediately.

Warm Memories:

It’s a great dish on a hot day. People just love this salad when I take it to gatherings.

Good Go-Alongs:

Great with a pizza party

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 125 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.2 gm)

• Cholesterol 10 mg

• Sodium 455 mg

• Potassium 530 gm

• Total Carb 14 gm

• Dietary Fiber 4 gm

• Sugars 4 gm

• Protein 7 gm

• Phosphorus 120 gm

Tortellini Caesar Salad

Rebecca Meyerkorth

Wamego, KS

Makes 10 servings, about 3 oz. per serving

Prep. Time: 30–35 minutes

Cooking Time: 15 minutes

9-oz. pkg. frozen cheese tortellini

½ cup low-fat mayonnaise

¼ cup fat-free milk

½ cup freshly shredded Parmesan cheese, divided

2 Tbsp. lemon juice

2 garlic cloves, minced

8 cups torn Romaine lettuce

1 cup seasoned croutons, optional

halved cherry tomatoes, optional

1. Cook tortellini according to package directions. Drain and rinse with cold water.

2. Meanwhile in a small bowl, combine mayonnaise, milk, ⅓ cup Parmesan cheese, lemon juice, and garlic. Mix well.

3. Put cooled tortellini in large bowl.

4. Add Romaine and remaining 2⅔ Tbsp. Parmesan.

5. Just before serving, drizzle with dressing and toss to coat. Top with croutons and tomatoes, if desired.

Tips:

Tomatoes look great for color. Also, I don’t always have seasoned croutons on hand. They are optional.

Warm Memories:

Just plain delicious! This salad is especially good in hot summer weather. Our family loves it.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 95 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.9 gm)

• Cholesterol 10 mg

• Sodium 225 mg

• Potassium 120 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 5 gm

• Phosphorus 85 gm

Two-Cheese Tossed Salad

Elaine Hoover

Leola, PA

Makes 8 servings, about 5 oz. per serving

Prep. Time: 20 minutes

10 cups spinach and Romaine lettuce, chopped

½ lb. mushrooms, sliced

8 oz. fat-free cottage cheese

10 strips bacon, fried and crumbled

Dressing:

¼ cup canola oil

½ cup minced red onion

2 Tbsp. sugar

¼ cup vinegar

1 tsp. poppy seed

½ tsp. prepared mustard

¼ tsp. salt

2 oz. reduced-fat shredded Swiss cheese

1. Layer in a large serving bowl: half of the spinach/lettuce, half mushrooms, half cottage cheese, and half bacon. Repeat layers.

2. Combine dressing ingredients together in a shaker or lidded jar and shake well.

3. Add dressing and Swiss cheese just before serving.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 145 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 5.1 gm)

• Cholesterol 10 mg

• Sodium 235 mg

• Potassium 345 gm

• Total Carb 9 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 8 gm

• Phosphorus 155 gm

Lettuce and Egg Salad

Frances Kruba & Cathy Kruba

Dundalk, MD

Makes 6 servings, about 3½ oz. salad plus 2 Tbsp. dressing per serving

Prep. Time: 25 minutes

⅔ cup low-fat mayonnaise

1⅓ Tbsp. vinegar

2 tsp. sugar

1 head lettuce, washed and dried, torn

2 hard-boiled eggs, chopped

1–4 green onions, chopped

1. In a jar, mix mayonnaise, vinegar, and sugar and shake well.

2. Just before serving, mix lettuce, eggs, and onion. Add dressing, a little at a time, to your taste preference.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 70 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.0 gm)

• Cholesterol 60 mg

• Sodium 265 mg

• Potassium 165 gm

• Total Carb 8 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 3 gm

• Phosphorus 60 gm

Crunchy Romaine Toss

Jolene Schrock

Millersburg, OH

Jamie Mowry

Arlington, TX

Lucille Hollinger

Richland, PA

Makes 8 servings, about 3 oz. per serving

Prep. Time: 20–30 minutes

Cooking Time: 10 minutes

Dressing:

1 Tbsp. sugar

2 Tbsp. canola oil

2 Tbsp. cider vinegar

1 tsp. reduced-sodium soy sauce

salt and pepper to taste

3-oz. pkg. Ramen noodles, broken up, seasoning packets discarded

½ Tbsp. trans-fat-free tub margarine

1½ cups chopped broccoli

1 small head Romaine lettuce, torn up

4 green onions, chopped

½ cup chopped walnuts

1. In the blender, combine sugar, oil, vinegar, soy sauce, salt, and pepper. Blend until sugar is dissolved.

2. In a skillet, sauté Ramen noodles in margarine until golden brown.

3. In a large bowl, combine lettuce, broccoli, onions, and noodles.

4. Just before serving toss with nuts and dressing.

Tip:

Sometimes I like to set the dressing on the side and let everybody put their own dressing on. Plus, if you have any leftover salad it won’t get soggy.

Variations:

1. Use 2 cups sliced fresh strawberries in place of broccoli. Increase walnuts to 1 cup.

Janice Nolt

Ephrata, PA

2. Add 1 small can mandarin oranges, drained.

Janet Derstine

Telford, PA

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 150 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.6 gm, Monounsat Fat 3.8 gm)

• Cholesterol 0 mg

• Sodium 75 mg

• Potassium 185 gm

• Total Carb 12 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 3 gm

• Phosphorus 60 gm

Make your own salad dressing so you can use healthy oils, such as sunflower, canola, or soybean oil.

Our Favorite Dressing

Carol Eberly

Harrisonburg, VA

Makes 3½ cups, 28 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

1 cup granular Splenda

1 cup ketchup

1½ tsp. paprika

1½ tsp. salt

1½ tsp. celery seed

1½ tsp. grated onion, optional

1½ cups vegetable oil

½ cup vinegar

1. Shake ingredients together well in a quart jar. Keep in refrigerator.

Warm Memories:

This is our family’s favorite salad dressing. I always have a jar in the refrigerator.

Good Go-Alongs:

This dressing is great on tossed salad or used as a dip for veggies.

Exchange List Values

• Fat 2.5

Basic Nutritional Values

• Calories 115 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.3 gm, Monounsat Fat 7.4 gm)

• Cholesterol 0 mg

• Sodium 220 mg

• Potassium 40 gm

• Total Carb 3 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 0 gm

• Phosphorus 0 gm

Very Good Salad Dressing

Lydia K. Stoltzfus

Gordonville, PA

Makes 2⅔ cups, 24 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

Cooking/Baking Time:

2 cups mayonnaise

½ cup granular Splenda

1 Tbsp. mustard

1 Tbsp. vinegar

¼ tsp. salt

¼ tsp. celery seed

¼ tsp. dried parsley

dash pepper

¼ cup pickle juice

1. Mix together mayonnaise, Splenda, mustard, vinegar, salt, celery seed, parsley, and pepper to taste.

2. Add pickle juice last to desired consistency.

Tip:

Use on tossed salad or coleslaw.

Exchange List Values

• Fat 0.5

Basic Nutritional Values

• Calories 25 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.3 gm)

• Cholesterol 0 mg

• Sodium 235 mg

• Potassium 10 gm

• Total Carb 3 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 0 gm

• Phosphorus 5 gm

Simple Salad Dressing

Cynthia Morris

Grottoes, VA

Makes 1½ cups, 12 servings, 2 Tbsp. per serving

Prep. Time: 5–10 minutes

¼ cup Splenda Brown Sugar Blend

½ cup oil

⅓ cup vinegar

⅓ cup ketchup

1 Tbsp. Worcestershire sauce

1. In a bottle or jar, combine ingredients. Cover and shake well to mix.

Tip:

I use an empty ketchup bottle to keep the salad dressing in. Shake well before each use.

Exchange List Values

• Carbohydrate 0.5

• Fat 1.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 5.8 gm)

• Cholesterol 0 mg

• Sodium 90 mg

• Potassium 45 gm

• Total Carb 6 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 0 gm

• Phosphorus 0 gm

Russian Dressing

Frances Schrag

Newton, KS

Makes 9 servings, 1 Tbsp. per serving

Prep. Time: 10 minutes

½ cup reduced-fat mayonnaise

1 Tbsp. chili sauce, or ketchup

1 tsp. finely chopped onion

½ tsp. horseradish

¼ tsp. Worcestershire sauce

1 Tbsp. finely chopped parsley

1. Combine all ingredients and mix well.

2. Serve with choice of tossed salad.

Exchange List Values

• Fat 0.5

Basic Nutritional Values

• Calories 35 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 0.9 gm)

• Cholesterol 5 mg

• Sodium 140 mg

• Potassium 15 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 0 gm

• Phosphorus 5 gm

Greek Pasta Salad

Edie Moran

West Babylon, NY

Judi Manos

West Islip, NY

Makes 8 servings, about 4½ oz. per serving

Prep. Time: 15 minutes

Cooking Time for Pasta: 15 minutes

2 cups cooked pasta, rinsed and cooled (1 cup dry)

4 medium plum tomatoes, chopped

15-oz. can garbanzo beans, rinsed and drained

1 medium onion, chopped

6-oz. can pitted black olives, drained

1 oz. crumbled reduced-fat feta cheese

1 garlic clove, minced

¼ cup olive oil

2 Tbsp. lemon juice

½ tsp. salt

½ tsp. pepper

1. In a large bowl, combine macaroni, tomatoes, garbanzo beans, onion, olives, feta cheese.

2. In a small bowl, whisk together oil, lemon juice, salt and pepper. Pour over salad and toss to coat.

3. Cover and chill in refrigerator. Stir before serving.

Tips:

1. I like to serve it in a clear glass salad bowl.

2. Add some baby spinach leaves. Combine vegetables with hot pasta right after draining it. Kraft Greek Vinaigrette is a good dressing too.

Judi Manos

West Islip, NY

Warm Memories:

When visiting my husband’s family on the Island of Samos, Greece, this was made with all fresh ingredients grown in their garden.

Judi Manos

West Islip, NY

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 6.1 gm)

• Cholesterol 0 mg

• Sodium 340 mg

• Potassium 220 gm

• Total Carb 23 gm

• Dietary Fiber 4 gm

• Sugars 4 gm

• Protein 6 gm

• Phosphorus 100 gm

When I’m pressed for time, I contribute a big dish of fresh celery to our church potluck. I buy it at the local farmers’ market.

Anne Wilson, Strasburg, PA

Macaroni Salad

Frances L. Kruba and Cathy C. Kruba

Dundalk, MD

Marcia S. Myer

Manheim, PA

Makes 12 servings, about 7 oz. per serving

Prep. Time: 30 minutes

Cooking Time for Pasta: 15 minutes

1 lb. macaroni, cooked and cooled

1 cup diced celery

1 cup diced onion

1 cup diced carrots

8 hard-boiled eggs, diced

3 Tbsp. sugar

3 Tbsp. vinegar

½ cup low-fat mayonnaise

1¼ cups egg substitute

1 Tbsp. mustard

1 Tbsp. trans-fat free tub margarine

½ tsp. salt

1. Mix together macaroni, celery, onions, carrots, hard boiled eggs, sugar, and vinegar or lemon juice. Add mayonnaise.

2. In a saucepan, mix egg substitute, mustard, and butter. Cook on medium heat until thickened and steaming, stirring constantly. Do not boil.

3. Remove from heat and cool 5 minutes. Add to macaroni mixture.

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.8 gm)

• Cholesterol 125 mg

• Sodium 315 mg

• Potassium 205 gm

• Total Carb 37 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 13 gm

• Phosphorus 140 gm

Chicken Pasta Salad

Esther Gingerich

Kalona, IA

Makes 10 servings, about 7 oz. per serving

Prep. Time: 15 minutes

Cooking Time for Pasta: 15 minutes

2¼ cups diced cooked chicken

2 cups cooked small pasta or macaroni (1 cup dry)

2 cups diced celery

2 cups seedless grape halves

4 hard boiled eggs, diced

15-oz. can pineapple tidbits, drained

Dressing:

¾ cup low-fat mayonnaise

½ cup fat-free sour cream

½ cup fat-free frozen whipped topping, thawed

1 Tbsp. lemon juice

1 Tbsp. sugar

½ tsp. salt

½ cup cashew pieces

1. In a large bowl, combine chicken, macaroni, celery, grapes, eggs, and pineapple.

2. Whisk dressing ingredients until smooth. Pour dressing over salad; toss to coat.

3. Chill at least one hour. Just before serving, fold in cashews.

Tip:

It’s simple to put this together if chicken is cooked and diced, macaroni is cooked and eggs are boiled ahead of time.

Warm Memories:

I often take this to summer potlucks for a “cooler” dish. This could be a one-dish meal.

Exchange List Values

• Starch 0.5

• Fruit 0.5

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 250 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 3.8 gm)

• Cholesterol 105 mg

• Sodium 360 mg

• Potassium 325 gm

• Total Carb 28 gm

• Dietary Fiber 2 gm

• Sugars 12 gm

• Protein 15 gm

• Phosphorus 185 gm

Creamy Pasta Salad

Irma Wengerd

Dundee, OH

Makes 15 servings, about 7 oz. per serving

Prep. Time: 30 minutes

Cooking Time for Pasta: 15 minutes

1½ lbs. uncooked spiral pasta

½ cup chopped celery

2 tomatoes, chopped

1 small onion, chopped

1 green pepper, chopped

3-oz. can black olives, drained, sliced

10-oz. lower-sodium, lean ham, diced

8 oz. 75%-less fat cheddar cheese, diced

Dressing:

¾ cup reduced-fat Miracle Whip

1 Tbsp. spicy brown mustard

3 Tbsp. canola oil

1 Tbsp. vinegar

5 Tbsp. sugar

¼ tsp. onion salt

½ tsp. celery seed

1. Cook pasta in boiling, unsalted water. Drain and rinse with cold water. Set aside.

2. In large bowl, toss together pasta, celery, tomatoes, onion, green pepper, olives, ham, and cheese.

3. In a separate bowl, blend the dressing ingredients together.

4. Pour dressing over pasta and toss.

Good Go-Alongs:

This salad is delicious with grilled chicken.

Exchange List Values

• Starch 1.0

• Carbohydrate 2.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 295 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 3.0 gm)

• Cholesterol 20 mg

• Sodium 475 mg

• Potassium 190 gm

• Total Carb 42 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 15 gm

• Phosphorus 185 gm

Spaghetti Salad

Lois Stoltzfus

Honey Brook, PA

Makes 8 servings, about 5 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 15 minutes

Cooling Time: 30 minutes

16 oz. angel hair pasta

¼ cup canola oil

¼ cup lemon juice

1 tsp. Accent

1 tsp. seasoned salt

¼ cup low-fat mayonnaise

1 green bell pepper, chopped

1 cup grape tomatoes

1 red onion, chopped

1 cup shredded 75%-less-fat cheddar cheese

½ cup sliced black olives

pepperoni, optional

1. Cook pasta according to directions.

2. Mix oil, lemon juice, Accent, seasoned salt, and mayonnaise together. Add to drained pasta while it is still warm.

3. When pasta mixture has cooled at least 30 minutes, stir in pepper, tomatoes, onion, cheese, olives, and optional pepperoni. Chill.

Exchange List Values

• Starch 3.0

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 335 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 1.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 5.6 gm)

• Cholesterol 5 mg

• Sodium 420 mg

• Potassium 225 gm

• Total Carb 48 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 12 gm

• Phosphorus 170 gm

Almond-Apricot Chicken Salad

Tracey Hanson Schramel

Windom, MN

Makes 8 servings, about 9 oz. per serving

Prep. Time: 15 minutes

Cooking Time for Pasta: 15 minutes

Salad:

½ lb. bowtie pasta, cooked, rinsed, and drained

3 cups chopped broccoli

2½ cups chopped cooked chicken

1 cup chopped celery

1 cup dried apricots, cut into ¼-inch strips

¾ cup toasted whole almonds

½ cup finely chopped green onions

Dressing:

¾ cup low-fat mayonnaise

¾ cup fat-free sour cream

2 tsp. grated lemon peel

1 Tbsp. lemon juice

1 Tbsp. Dijon-style mustard

¾ tsp. salt

¼ tsp. pepper

1. In a large bowl, combine salad ingredients.

2. In another bowl, combine dressing ingredients.

3. Pour dressing over pasta mixture and toss.

Tips:

1. You can save the almonds out and sprinkle them on top if you like that look better.

2. Pass the dressing in a small pitcher so each person can put on the amount they like. The leftovers don’t get soggy then either!

Exchange List Values

• Starch 1.5

• Fruit 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 1.5

Basic Nutritional Values

• Calories 370 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.6 gm, Monounsat Fat 5.8 gm)

• Cholesterol 40 mg

• Sodium 545 mg

• Potassium 635 gm

• Total Carb 46 gm

• Dietary Fiber 5 gm

• Sugars 15 gm

• Protein 22 gm

• Phosphorus 260 gm

Apple Chicken Salad

Marlene Fonken

Upland, CA

Makes 6 servings, about 6 oz. per serving

Prep. Time: 30–40 minutes

Chilling Time: 2–12 hours

Dressing:

½ cup light mayonnaise

2 Tbsp. cider vinegar

2 Tbsp. lemon juice

2–3 Tbsp. Dijon mustard

2 cups chopped, cooked chicken breast

2 ribs celery, chopped

¼ cup diced onion

1 green apple, chopped

1 red apple, chopped

⅓ cup dried cranberries

salt and pepper to taste

1. Whisk together mayonnaise, vinegar, lemon juice, and mustard. Set aside.

2. Mix together chicken, celery, onion, apples, cranberries, salt, and pepper.

3. Pour on dressing and toss to mix. Refrigerate until serving. Flavor develops with longer chilling.

Tips:

1. Break up and soften a handful of rice sticks; drain and add to the finished salad. This salad is gluten-free!

2. If you’re starting with raw chicken, chop it into bite-sized pieces. In a saucepan, cover the chicken pieces with water or chicken broth. Cover and cook on medium heat until the chicken pieces are white through, 10–20 minutes. Drain. This can be done ahead of time.

3. You can substitute 12.5-oz. can chicken, drained and broken up, for this salad.

Warm Memories:

At a church dinner, a man found out who had made my dish, found me, and asked for the recipe.

Exchange List Values

• Fruit 1.0

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 2.0 gm)

• Cholesterol 45 mg

• Sodium 340 mg

• Potassium 270 gm

• Total Carb 17 gm

• Dietary Fiber 2 gm

• Sugars 13 gm

• Protein 15 gm

• Phosphorus 130 gm

You can reduce the amount of salt—or even eliminate it—in many recipes without changing the dish’s taste.

Tomato Basil Couscous

Amber Martin

Mount Joy, PA

Makes 6 servings, 3½ oz. per serving

Prep. Time: 25 minutes

Cooking Time for Couscous: 10 minutes

Chilling Time: 2 hours or more

2 cups cooked couscous, cooled

1 cup chopped tomato

2 Tbsp. chopped basil

1 oz. reduced-fat feta cheese, crumbled fine

3 Tbsp. olive oil

2 Tbsp. lemon juice

1 tsp. Dijon mustard

1 clove garlic, crushed

fresh black pepper to taste

1. Mix together couscous, tomato, basil, and feta cheese.

2. In separate bowl, mix together olive oil, lemon juice, mustard, garlic, and black pepper. Pour over couscous mixture and toss.

3. Chill at least 2 hours before serving.

Tip:

To cook couscous, boil 1½ cups water and ½ tsp. salt. Remove from heat. Add 1 cup couscous, stir, and cover. Let stand 5 minutes. Fluff couscous lightly with fork. Cool before using in salad.

Exchange List Values

• Starch 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 135 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 5.1 gm)

• Cholesterol 0 mg

• Sodium 90 mg

• Potassium 120 gm

• Total Carb 14 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 35 gm

Chicken Salad with Blue Cheese

Susan Smith

Monument, CO

Makes 6 servings, about 5 oz. per serving

Prep. Time: 15 minutes

2½ cups cooked chicken breast, diced or julienned

6 cups shredded lettuce

¾ cup low-fat mayonnaise

2 Tbsp. tarragon vinegar

2½ Tbsp. chili sauce

2 Tbsp. chopped green pepper

1 oz. reduced-fat blue cheese, crumbled

whole lettuce leaves

1. Mix chicken with lettuce.

2. Mix mayonnaise, vinegar, chili sauce, and green pepper. Add crumbled cheese.

3. Gently combine chicken and mayonnaise mixtures.

4. Place salad in a bowl lined with lettuce or in individual lettuce cups.

Tip:

It is best made and eaten on the same day.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 3.0

Basic Nutritional Values

• Calories 155 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.4 gm)

• Cholesterol 50 mg

• Sodium 470 mg

• Potassium 275 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 20 gm

• Phosphorus 175 gm

If I don’t have time to cook for a potluck, I take a tray with my home-canned pickled beets and dill pickles. To the tray I add a variety of fresh vegetables, whatever I have on hand.

Helen R. Goering, Moundridge, KS

Tortellini & Kidney Bean Salad

Mary C. Wirth

Lancaster, PA

Makes 6 servings, about 3 oz. per serving

Prep. Time: 10–15 minutes

Cooking Time for Pasta: 9 minutes

Chilling Time: 2 hours or more

9 oz. frozen cheese tortellini

15½-oz. can kidney beans, rinsed and drained

1 cup sliced cucumber

¼ cup chopped red onion

Dressing:

2 Tbsp. balsamic vinegar

1 Tbsp. olive oil

½ tsp. sugar

½ tsp. Italian seasoning

2 Tbsp. chopped fresh parsley

1. Cook tortellini according to package directions. Do not overcook. Rinse with cold water; drain.

2. Mix dressing ingredients in a small jar or bottle. Shake well.

3. In a large bowl, stir together tortellini, kidney beans, cucumber, and onion.

4. Add dressing and stir to coat.

5. Cover and refrigerate at least 2 hours.

Good Go-Alongs:

This makes a good side dish at cook-outs, especially with grilled chicken.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.3 gm)

• Cholesterol 10 mg

• Sodium 180 mg

• Potassium 260 gm

• Total Carb 28 gm

• Dietary Fiber 4 gm

• Sugars 3 gm

• Protein 9 gm

• Phosphorus 135 gm

Broccoli, Cauliflower and Carrot Salad

Clara L. Yoder

Wadsworth, OH

Makes 8 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 25 minutes

Chilling Time: 12 hours or overnight

2 10-oz. pkgs. broccoli florets

10-oz. pkg. cauliflower florets

3 large carrots, chopped

1 cup diced celery

1 cup diced onion

1 green bell pepper, sliced

½ tsp. dry mustard

2 Tbsp. sugar

¼ cup granular Splenda

¾ Tbsp. cornstarch

½ cup vinegar

½ tsp. salt

1. Cook first three vegetables separately to a crisp stage. Drain each one and cool.

2. Combine all vegetables in large serving bowl.

3. In a saucepan combine mustard, sugar, cornstarch, vinegar and salt. Cook until clear. Pour over vegetables.

4. Cover and chill overnight or at least 12 hours before serving.

Exchange List Values

• Vegetable 3.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 5)

• Total Fat 0.5 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 210 mg

• Potassium 535 gm

• Total Carb 16 gm

• Dietary Fiber 4 gm

• Sugars 9 gm

• Protein 4 gm

• Phosphorus 85 gm

Broccoli, Cauliflower and Pea Salad

Virginia Graber

Freeman, SD

Makes 12 servings, about ¾ cup per serving

Prep. Time: 25 minutes

Chilling Time: 8–12 hours or overnight

2 cups chopped broccoli

2 cups chopped cauliflower

2 cups frozen peas, thawed

1 large onion, chopped

2 cups chopped celery

½ cup sour cream

½ cup low-fat mayonnaise

1½ Tbsp. sugar

2 Tbsp. vinegar

¼ tsp. salt

1. Combine all ingredients.

2. Refrigerate overnight and serve.

Variation:

Add 1 can sliced water chestnuts to ingredients.

Jeanne Heyerly

Reedley, CA

Exchange List Values

• Carbohydrate 0.5

• Vegetable 1.0

Basic Nutritional Values

• Calories 60 (Calories from Fat 10)

• Total Fat 1 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.2 gm)

• Cholesterol 0 mg

• Sodium 195 mg

• Potassium 220 gm

• Total Carb 12 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 3 gm

• Phosphorus 60 gm

Cauliflower Salad

Janice Deel

Paducah, KY

Makes 6 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Chilling Time: 1–2 hours

1 medium cauliflower, cut into florets

2 cups frozen peas, thawed and drained

3 ribs celery, chopped

3 eggs, hard-boiled and chopped

¾ cup low-fat mayonnaise

3 Tbsp. onion, chopped

¼ tsp. seasoned salt

½ tsp. ground pepper

3 Tbsp. fat-free milk

1. In a large bowl, combine cauliflower, peas, celery and eggs.

2. Blend together mayonnaise, onion, seasoned salt, pepper and milk.

3. Pour over cauliflower mixture and mix well. Chill 1–2 hours before serving.

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 120 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.4 gm)

• Cholesterol 95 mg

• Sodium 445 mg

• Potassium 330 gm

• Total Carb 14 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 7 gm

• Phosphorus 130 gm

Grape Broccoli Salad

Arianne Hochstetler

Goshen, IN

Makes 8 servings, about 7 oz. per serving

Prep. Time: 15–20 minutes

Chilling Time: 1 hour

4 cups broccoli florets

3 cups halved seedless red grapes

1⅓ cups celery, chopped

1 cup green onions, chopped

1 cup raisins

4 tsp. honey

½ cup reduced-fat mayonnaise

2 cups fat-free or light plain yogurt

1 cup sliced water chestnuts, optional

1. In a large bowl, combine broccoli, grapes, celery, onions, water chestnuts, and raisins.

2. In a small bowl, combine yogurt, mayonnaise, and honey.

3. Pour over broccoli mixture and toss to coat.

4. Cover and refrigerate for at least 1 hour or until chilled.

Tip:

The broccoli, celery, and green onions can be prepared the night before. Putting the salad together then is quick.

Exchange List Values

• Fruit 1.5

• Carbohydrate 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 185 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 1.1 gm)

• Cholesterol 5 mg

• Sodium 195 mg

• Potassium 580 gm

• Total Carb 36 gm

• Dietary Fiber 3 gm

• Sugars 28 gm

• Protein 5 gm

• Phosphorus 165 gm

Grandpa Steve’s Potato Salad

Nanci Keatley

Salem, OR

Makes 8 servings, about 7 oz. per serving

Prep. Time: 20 minutes

Cooking Time for Potatoes: 20 minutes

6 russet potatoes, peeled, cooked, and cubed

1 cup finely chopped onion

1 cup thinly sliced celery

1 cup sliced black olives (reserve 1 Tbsp. for top of salad)

1 large carrot, grated

6 hard boiled eggs (4 chopped, 2 sliced for top of salad)

1 cup low-fat mayonnaise

salt and pepper to taste

Tabasco, optional

1. Gently mix potatoes, onion, celery, olives, carrots, and chopped eggs together.

2. Add the mayonnaise and blend.

3. Season with salt and pepper to taste. Add Tabasco sauce to taste. Garnish with egg slices and reserved olives.

Good Go-Alongs:

I helped Grandpa cater a few weddings with this recipe along with ham, beans, rolls, and green salad.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Vegetable 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 205 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 3.4 gm)

• Cholesterol 140 mg

• Sodium 455 mg

• Potassium 460 gm

• Total Carb 27 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 7 gm

• Phosphorus 135 gm

The Best Broccoli Salad

Sandra Haverstraw

Hummelstown, PA

Makes 12 servings, about 4 oz. per serving

Prep. Time: 20–25 minutes

Cooking/Baking Time: 8–12 hours

Chilling Time: 8-12 hours

12 cups fresh broccoli florets, about 2 bunches broccoli, large stems discarded

1 cup golden raisins

1 small onion, chopped

6 slices bacon, fried and chopped

½ cup chopped cashews

Dressing:

¼ cup sugar

4 Tbsp. Splenda

2 Tbsp. vinegar

1 cup reduced-fat Miracle Whip dressing

2 Tbsp. horseradish

¼ tsp. salt

½ tsp. prepared mustard

1. Mix broccoli florets, raisins, chopped onion, and bacon.

2. Prepare dressing by blending sugar, Splenda, vinegar, Miracle Whip, horseradish, salt, and mustard until smooth.

3. Pour dressing over broccoli mix and toss gently until evenly coated.

4. Cover and refrigerate 8–12 hours. Add cashews just before serving.

Tip:

Precooked bacon works well.

Exchange List Values

• Fruit 0.5

• Carbohydrate 1.0

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 2.4 gm)

• Cholesterol 10 mg

• Sodium 375 mg

• Potassium 395 gm

• Total Carb 25 gm

• Dietary Fiber 3 gm

• Sugars 17 gm

• Protein 5 gm

• Phosphorus 110 gm

Unique Tuna Salad

Brenda J. Hochstedler

East Earl, PA

Makes 8 servings, about 9 oz. per serving

Prep. Time: 10 minutes

Cooking Time (for potatoes and eggs): 20–30 minutes

Cooling Time: 30 minutes

10 medium potatoes

Dressing:

¼ cup reduced-fat, light mayonnaise

1¼ tsp. salt

¼ tsp. pepper

¼ tsp. paprika

2 Tbs. sweet pickle relish

4 eggs, hard boiled, chopped

6-oz. pouch water-packed tuna, drained and flaked

½ cup chopped celery

½ head lettuce, torn

2 tomatoes, cut into wedges

Parmesan cheese, grated

1. Chop potatoes (peeled if you wish). Boil over medium heat until fork-tender but not mushy. Drain and cool.

2. Mix dressing ingredients. Stir gently into potatoes.

3. Add eggs, tuna, celery, and lettuce. Toss lightly.

4. Garnish with tomato wedges and Parmesan cheese.

Tips:

1. This is like a potato salad loaded, or a simplified salade necois.

2. If you already have potato salad in the refrigerator, use it instead of the potatoes and dressing. This transforms a leftover completely!

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 210 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.5 gm)

• Cholesterol 105 mg

• Sodium 585 mg

• Potassium 695 gm

• Total Carb 31 gm

• Dietary Fiber 4 gm

• Sugars 4 gm

• Protein 11 gm

• Phosphorus 160 gm

Pink Potato Salad

Dawn Landowski

Eau Claire, WI

Makes 10 servings, about 8 oz. per serving

Prep. Time: 30 minutes

Cooking Time: 20 minutes

Cooling Time: 1 hour

3 lbs. baby red potatoes

1 medium onion, diced

6 hard-boiled eggs, sliced, divided

½ green pepper, diced

6 sliced radishes

1 cucumber, peeled and diced

½ cup frozen peas, thawed

3 Tbsp. parsley

Dressing:

¼ cup chili sauce

1 cup light, reduced-fat mayonnaise

½ cup light, reduced-fat French dressing

3 tsp. onion powder

½ tsp. pepper

¼ tsp. garlic powder

paprika for garnish

1. Boil potatoes until tender but firm. Allow to cool. Peel and dice potatoes.

2. Mix dressing ingredients together and add to potatoes.

3. Fold in 5 sliced eggs, green pepper, radishes, cucumber, peas, and parsley.

4. Refrigerate. Garnish with reserved sliced egg and paprika.

Warm Memories:

My granny always made this for me.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Fat 2.0

Basic Nutritional Values

• Calories 240 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.4 gm, Monounsat Fat 3.3 gm)

• Cholesterol 120 mg

• Sodium 470 mg

• Potassium 730 gm

• Total Carb 30 gm

• Dietary Fiber 4 gm

• Sugars 7 gm

• Protein 7 gm

• Phosphorus 165 gm

To peel cooked potatoes, use a butter knife and gently scrape across the surface.

Dawn Landowski, Eau Claire, WI

German Potato Salad

Rhonda Burgoon

Collingswood, NJ

Makes 4 servings, about 6 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 20 minutes

3 cups diced peeled potatoes

4 slices bacon

1 small onion, diced

¼ cup white vinegar

2 Tbsp. water

2 Tbsp. sugar

½ tsp. salt

⅛ tsp. ground black pepper

1 rib celery, chopped

1. Place potatoes in pot and just cover with water. Bring to boil and cook about 11 minutes or until tender. Drain and set aside to cool.

2. Fry bacon in a large skillet until browned and crisp. Remove from pan and set aside. Save 1 tsp. of bacon grease and discard the rest.

3. Add onion and celery to bacon grease and sauté for 5 minutes.

4. Mix together vinegar, water, sugar, salt, and pepper.

5. Over low heat, add vinegar mixture to the onion and celery in the skillet. Bring to a boil; pour over potatoes and stir gently to combine.

Tip:

My family prefers this cold, however you can serve right away warm.

Warm Memories:

This has been a family Easter tradition for over 50 years. My grandmother taught me how to make this when I was a teen.

Exchange List Values

• Carbohydrate 0.5

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 185 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.7 gm)

• Cholesterol 10 mg

• Sodium 455 mg

• Potassium 490 gm

• Total Carb 32 gm

• Dietary Fiber 3 gm

• Sugars 9 gm

• Protein 5 gm

• Phosphorus 90 gm

Red Bliss Potato Salad

Tim Smith

Wynnewood, PA

Makes 12 servings, about 5½ oz. per serving

Prep. Time: 15 minutes

Cooking Time: 20–25 minutes

Chilling Time: 2½ hours

12 medium Red Bliss potatoes, about 5 oz. each

3 ribs celery, diced

2 hard boiled eggs, diced

¼ cup light, reduced-fat mayonnaise

2 Tbsp. white vinegar

1 Tbsp. Old English dry mustard

1 tsp. celery seed

1 tsp. white pepper

1 tsp. black pepper

salt to taste

1. Cook whole potatoes until medium soft, but still firm. Drain. Allow to cool, then dice.

2. Put diced potatoes in large bowl. Add rest of ingredients and stir gently.

3. Chill in refrigerator for 2 hours before serving.

Tip:

Do not overcook the potatoes! You want them soft but not soft like you’re making mashed potatoes!

Warm Memories:

Everybody in my family loves this potato salad. My nieces and nephews always ask if I’m bringing it.

Exchange List Values

• Starch 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 170 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 0.6 gm)

• Cholesterol 30 mg

• Sodium 75 mg

• Potassium 650 gm

• Total Carb 33 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 4 gm

• Phosphorus 165 gm

Summer Salad

June S. Groff

Denver, PA

Makes 8 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Cooking Time for Couscous: 10 minutes

Salad:

1½ cups cooked garbanzo beans

½ cup chopped onion

½ cup chopped celery

½ cup chopped cucumber

½ cup chopped red grapes

2 medium tomatoes, chopped

2.2-oz. can sliced black olives, drained

¾ cup couscous, cooked and cooled

Dressing:

½ cup olive oil

½ cup lemon juice or vinegar

⅛ tsp. minced garlic

1 Tbsp. Dijon mustard

¼ tsp. dried oregano

¼ tsp. dried basil

1 Tbsp. sugar

⅛ tsp. coriander

⅛ tsp. onion powder

1 tsp. dried parsley

2 Tbsp. freshly grated Parmesan cheese

1. Toss salad ingredients together.

2. Mix the dressing ingredients together. Pour dressing over salad mixture and toss.

3. Top with parmesan cheese.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Fat 3.0

Basic Nutritional Values

• Calories 270 (Calories from Fat 145)

• Total Fat 16 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 10.9 gm)

• Cholesterol 0 mg

• Sodium 130 mg

• Potassium 285 gm

• Total Carb 28 gm

• Dietary Fiber 4 gm

• Sugars 7 gm

• Protein 6 gm

• Phosphorus 85 gm

Marinated Italian Salad

Tammy Smith

Dorchester, WI

Makes 8 servings, about 6 oz. per serving

Prep. Time: 30 minutes

Chilling Time: 1 hour

Salad:

1 cup baby carrots, sliced lengthwise

1 cup chopped sweet red pepper

1 cup chopped celery

1 cup diced, peeled jicama

1 cup diced zucchini

1 cup small cauliflower florets

½ cup chopped red onion

½ cup sliced green onion tops

15-oz. can black beans, rinsed and drained

3 oz. turkey pepperoni slices, cut in half

3 oz. 75%-reduced-fat sharp cheddar cheese, diced or cubed

Dressing:

0.7-oz. packet Italian salad dressing mix, dry

¼ cup apple cider vinegar

3 Tbsp. water

⅓ cup olive oil

1. Place salad ingredients in large bowl.

2. Whisk together dressing mix, vinegar, water, and oil. Drizzle over salad. Toss to coat.

3. Chill at least 1 hour. Add cheese just before serving.

Tips:

1. You may use any vegetables you wish. Try to use 7–8 cups of vegetables for 1 recipe of dressing. Bacon bits, nuts and seeds also work well if added just before serving. Cubed pepperoni sticks or turkey ham can replace pepperoni slices.

2. For a change, serve this salad as a sauce over pasta.

3. Jicama is a Mexican vegetable with a mild sweet taste and a nice crunch. Look for it in the produce section of a big grocery store.

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 205 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 7.2 gm)

• Cholesterol 20 mg

• Sodium 600 mg

• Potassium 420 gm

• Total Carb 16 gm

• Dietary Fiber 5 gm

• Sugars 5 gm

• Protein 10 gm

• Phosphorus 190 gm

Mexican Salad

Jan Pembleton

Arlington, TX

Makes 10 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Cooking Time: 15 minutes

Cooling Time: 30 minutes

1 head lettuce

¾ lb. 93%-lean ground beef

2 tomatoes, chopped

16-oz. can kidney beans, drained

¾ cup freshly grated cheddar cheese

¼ cup diced onion

¼ cup sliced black olives, sliced

1 avocado, diced

2 oz. taco chips, crushed

Sauce:

8 oz. fat-free Thousand Island dressing

1 Tbsp. dry low-sodium taco seasoning (see page 271)

1 Tbsp. hot sauce

1 Tbsp. sugar

1. Wash lettuce and tear into bite-size pieces.

2. Brown, drain and cool ground meat.

3. Combine all salad ingredients except taco chips. Set aside.

4. Combine all sauce ingredients. Pour sauce over salad and toss thoroughly.

5. Immediately before serving, add taco chips.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Vegetable 1.0

• Med-Fat Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 215 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.5 gm, Trans Fat 0.1 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 4.0 gm)

• Cholesterol 25 mg

• Sodium 380 mg

• Potassium 495 gm

• Total Carb 23 gm

• Dietary Fiber 5 gm

• Sugars 7 gm

• Protein 13 gm

• Phosphorus 180 gm

Southwestern Bean Salad

Ellie Oberholtzer

Ronks, PA

Makes 7 cups, 1 cup per serving

Prep. Time: 20 minutes

Chilling Time: 2 hours

15-oz. can kidney beans, rinsed and drained

15-oz. can black beans, rinsed and drained

15-oz. can garbanzo beans, rinsed and drained

2 celery ribs, sliced

1 medium red onion, diced

1 medium tomato, diced

1 cup frozen corn, thawed

Dressing:

¾ cup thick and chunky salsa

¼ cup vegetable oil or olive oil

¼ cup lime juice

1–2 tsp. chili powder

½ tsp. ground cumin

1. In a bowl, combine beans, celery, onion, tomato, and corn.

2. Mix together salsa, oil, lime juice, chili powder, and cumin.

3. Pour over bean mixture and toss. Cover and chill 2 hours.

Tips:

I like to serve this salad with kale leaves lining the bowl. It’s also good with a dollop of sour cream on individual servings.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 265 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.0 gm, Monounsat Fat 5.3 gm)

• Cholesterol 0 mg

• Sodium 350 mg

• Potassium 645 gm

• Total Carb 37 gm

• Dietary Fiber 10 gm

• Sugars 6 gm

• Protein 11 gm

• Phosphorus 205 gm

Corn & Black Bean Salad

Jamie Mowry

Arlington, TX

Makes 5 cups, 5 servings, 1 cup per serving

Prep. Time: 15 minutes

Chilling Time: 30 minutes

4 medium ears sweet corn, kernels cut off (2 cups)

1 large red bell pepper, diced

½ cup thinly sliced green onions

½ cup chopped fresh cilantro

15½-oz. can black beans, rinsed and drained

¼ cup red wine vinegar

2 tsp. canola oil

1 tsp. sugar

½ tsp. garlic powder

½ tsp. ground cumin

½ tsp. freshly ground black pepper

salt to taste

1. Combine corn, bell pepper, onions, cilantro, and beans in a medium bowl.

2. Whisk together vinegar, oil, sugar, garlic powder, cumin, black pepper, and salt.

3. Stir dressing gently into corn mixture.

4. Cover and chill for 30 minutes.

Good Go-Alongs:

This is wonderful alone or especially good served with fish. We enjoyed it with chips sitting outside at the lake on one Memorial Day in Texas.

Exchange List Values

• Starch 1.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.4 gm)

• Cholesterol 0 mg

• Sodium 70 mg

• Potassium 435 gm

• Total Carb 29 gm

• Dietary Fiber 7 gm

• Sugars 6 gm

• Protein 7 gm

• Phosphorus 135 gm

Chili Cornbread Salad

Marie Davis

Mineral Ridge, OH

Makes 12 servings, about 7 oz. per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 20–25 minutes

Chilling Time: 2 hours

Cornbread:

8½-oz. pkg. corn bread mix

4-oz. can chopped green chilies, undrained

⅛ tsp. ground cumin

⅛ tsp. dried oregano

pinch of sage

Dressing:

½ cup low-fat mayonnaise

1 cup fat-free sour cream

1½ tsp. dried parsley

½ tsp. dried dill weed

½ tsp. onion powder

¼ tsp. garlic powder

½ tsp. dried minced garlic

⅛ tsp. black pepper

2 15-oz. cans pinto or black beans, drained

2 15¼-oz. cans whole kernel corn, drained

3 medium tomatoes, chopped

1 cup chopped green pepper

1 cup chopped green onions or red onion

1 cup 75%-reduced fat shredded cheddar cheese

1. Prepare corn bread batter according to package directions. Stir in chilies, cumin, oregano, and sage. Spread into greased 8" square baking dish.

2. Bake at 400° for 20–25 minutes or until knife comes out clean in center. Cool.

3. In a small bowl, combine mayonnaise, sour cream, and dressing mix; set aside.

4. Crumble half of cornbread into 9 × 13 baking dish.

5. Layer with half of the beans, mayonnaise mixture, corn, tomatoes, green pepper, onions, and cheese.

6. Repeat layers (dish will be very full).

7. Cover and refrigerate for 2 hours.

Tips:

1. If you want a less-full serving dish, make it in a 9 × 13 plus an 8 × 8 pan.

2. The cornbread seasonings are optional. Just use regular cornbread if you wish. The cheese is optional as well. This really is almost a meal in itself!

Karen Waggoner

Joplin, MO

Exchange List Values

• Starch 2.0

• Carbohydrate 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.0 gm)

• Cholesterol 20 mg

• Sodium 590 mg

• Potassium 470 gm

• Total Carb 43 gm

• Dietary Fiber 6 gm

• Sugars 9 gm

• Protein 11 gm

• Phosphorus 285 gm

Swedish Salad

Anne Townsend

Albuquerque, NM

Makes 6 cups, 1 cup per serving

Prep. Time: 20 minutes

14½-oz. can French style green beans, rinsed and drained

11-oz. can white shoepeg corn, rinsed and drained

1 cup frozen peas, thawed

2-oz. jar chopped pimento or half red bell pepper, chopped

1 cup chopped celery

1 cup chopped onion

⅛ tsp. salt

⅛ tsp. pepper

Dressing:

¼ cup sugar

¼ cup canola oil

¼ cup cider vinegar

1. In medium size bowl, combine green beans, corn, peas, pimento, celery, onion, salt, and pepper.

2. Combine dressing ingredients and mix well. Pour on top of salad and stir.

Tip:

It is best to use a slotted spoon for serving.

Good Go-Alongs:

Hamburgers and potato salad go well with this favorite salad.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Vegetable 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 5.8 gm)

• Cholesterol 0 mg

• Sodium 155 mg

• Potassium 220 gm

• Total Carb 23 gm

• Dietary Fiber 4 gm

• Sugars 13 gm

• Protein 3 gm

• Phosphorus 55 gm

Fresh Corn and Tomato Salad

Dawn Landowski

Eau Claire, WI

Makes 12 servings, about ⅔ cup per serving

Prep. Time: 20 minutes

Standing Time: 15 minutes-2 hours

4¼ cups fresh, raw corn cut off the cob (about 6 medium ears corn, husked)

2 cups halved grape tomatoes

3 oz. fresh mozzarella, cut into small cubes

4–6 scallions, thinly sliced

3 Tbsp. white vinegar

2 tsp. salt

fresh ground pepper

¼ cup extra virgin olive oil

1½ cups fresh basil leaves, torn

1. Stir together corn, tomatoes, mozzarella, and scallions in a large bowl.

2. Whisk vinegar, salt, and pepper together in a small bowl. Gradually whisk in oil to make a smooth dressing.

3. Pour vinaigrette over salad and toss to coat.

4. Cover and let set for 15 minutes to 2 hours. Right before serving, tear the basil over the salad and stir.

Tip:

For cutting corn off the cob, I put the end of the cob in a Bundt pan and cut down. Kernels fall into pan.

Warm Memories:

People can’t believe the corn is raw—there are always discussions!

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 110 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 3.9 gm)

• Cholesterol 0 mg

• Sodium 435 mg

• Potassium 255 gm

• Total Carb 11 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 4 gm

• Phosphorus 85 gm

Asian Rice Salad

Lois Mae E. Kuh

Penfield, NY

Makes 8 servings, about 5½ oz. per serving

Prep. Time: 15 minutes

Chilling Time: 12 hours

Salad:

3 cups cooked rice at room temperature

1 cup canned bean sprouts, drained

8-oz. fresh spinach, chopped

1 red pepper, sliced thin

1 cup thinly sliced mushrooms

½ cup diced shallots

½ cup cashews

Dressing:

¼ cup light soy sauce

⅓ cup canola oil

1 clove garlic, minced

1. Toss together rice, sprouts, spinach, pepper, mushrooms, and shallots.

2. Mix soy sauce, oil, and garlic. Pour over salad ingredients and mix.

3. Refrigerate for at least 12 hours. Add cashews just before serving.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 115)

• Total Fat 13 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.3 gm, Monounsat Fat 8.1 gm)

• Cholesterol 0 mg

• Sodium 360 mg

• Potassium 350 gm

• Total Carb 25 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 5 gm

• Phosphorus 115 gm

Picnic Pea Salad

Mary Kathryn Yoder

Harrisonville, MO

Makes 6 servings, about 3½ oz. per serving

Prep. Time: 30 minutes

Chilling Time: 1 hour

10-oz. pkg. frozen peas, thawed

¼ cup chopped onion or green onions

½ cup chopped celery

½ cup fat-free sour cream

2 Tbsp. low-fat mayonnaise

¼ tsp. salt

1 tsp. dried dill weed

¼ tsp. pepper

⅓ cup Spanish peanuts

¼ cup fried and crumbled bacon

1 cup cherry tomatoes for garnish, optional

1. Mix peas, onion, celery, sour cream, mayonnaise, salt, dill weed, and pepper. Chill.

2. Just before serving, stir in peanuts. Garnish with bacon and tomatoes.

Tip:

Fry out bacon ahead of time and let cool.

Variation:

Omit celery, peanuts, and dill weed. Add a chopped hardboiled egg and a dash of garlic powder.

Dorothy VanDeest

Memphis, TN

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 2.7 gm)

• Cholesterol 5 mg

• Sodium 365 mg

• Potassium 230 gm

• Total Carb 13 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 8 gm

• Phosphorus 120 gm

Wash and dry whole lettuce leaves. Put a scoop of tuna or egg salad in each one. Enjoy your lettuce boats! You can also slip these into wraps or pitas.

Donna Conta, Saylorsburg, PA

Cherry Wild Rice Salad

Edie Moran

West Babylon, NY

Makes 8 servings, about 1 cup per serving

Prep. Time: 20 minutes

Cooking Time (for rice): 35 minutes

Chilling Time: 30 minutes

2 cups snow peas, chopped in half

2 cups cooked wild rice, cooled

1 cup cooked long grain rice, cooled

8-oz. can sliced water chestnuts, drained

1 cup dried cherries

½ cup celery, sliced thin

¼ cup chopped green onions

¾ cup cashews, halved and toasted

Dressing:

3 Tbsp. sugar

3 Tbsp. cider vinegar

4½ tsp. light soy sauce

1 garlic clove, peeled

¾ tsp. minced fresh ginger root

1. Toast the cashews in a medium oven or toaster oven for 5 minutes or until fragrant. Cool.

2. In a large bowl, combine peas, cooled rice, water chestnuts, cherries, celery, onions, and cashews.

3. Combine dressing ingredients in the blender and process until well blended.

4. Pour dressing over rice mixture and toss to coat. Cover and refrigerate until serving.

Tip:

It can be made the day before and add dressing an hour before serving.

Warm Memories:

We always serve it at our annual cousins’ reunion. I double the recipe for that.

Exchange List Values

• Starch 1.0

• Fruit 1.0

• Carbohydrate 0.5

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 3.6 gm)

• Cholesterol 0 mg

• Sodium 205 mg

• Potassium 290 gm

• Total Carb 44 gm

• Dietary Fiber 4 gm

• Sugars 20 gm

• Protein 5 gm

• Phosphorus 235 gm

Tabouli

Ellen Helmuth

Debec, New Brunswick

Makes 8 servings, about 4 oz. per serving

Prep. Time: 20 minutes

Standing Time: 30–40 minutes

Chilling Time: 8 hours or overnight

1 cup dry bulgur wheat

1½ cups boiling water

1 tsp. salt

¼ cup lemon juice

¼ cup olive oil

1 cup chopped fresh parsley

1 cup chopped fresh mint

2–3 tomatoes, chopped

2 cloves garlic, crushed

½ cup chopped scallions, or onions, chopped

pepper to taste

1. Pour boiling water over bulgur wheat and let stand approximately ½ hour until wheat is fluffy. Drain or squeeze liquid from wheat

2. Add all remaining ingredients and mix well.

3. Chill overnight before serving.

Exchange List Values

• Starch 0.5

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 120 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 5.0 gm)

• Cholesterol 0 mg

• Sodium 305 mg

• Potassium 215 gm

• Total Carb 13 gm

• Dietary Fiber 4 gm

• Sugars 1 gm

• Protein 2 gm

• Phosphorus 40 gm

Carrot Raisin Salad

Shelia Heil

Lancaster, PA

Makes 6 servings, about 4 oz. per serving

Prep. Time: 10 minutes

Chilling Time: 4–12 hours

5 large carrots, shredded

1 cup raisins

⅔ cup plain fat-free yogurt

4 Tbsp. reduced-fat mayonnaise

2 tsp. honey

1. Combine ingredients.

2. Chill for several hours or overnight. Serve cold.

Warm Memories:

My mother often made a recipe like this for guests in our home. Adds color to a meat and potato meal.

Exchange List Values

• Fruit 1.5

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 140 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 0.7 gm)

• Cholesterol 5 mg

• Sodium 145 mg

• Potassium 440 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 21 gm

• Protein 3 gm

• Phosphorus 90 gm

Pickled Beets, Sugar-Free

Sue Hamilton

Benson, AZ

Makes 4 cups, ½ cup per serving, 8 servings

Prep. Time: 5 minutes

Cooking Time: 2 minutes

Chilling Time: 24 hours

2 15-oz. cans sliced beets

⅔ cup vinegar

1 cup granular Splenda

½ tsp. pumpkin pie spice

1 tsp. vanilla

¼ tsp. butter powder

1 small onion, thinly sliced

1. Drain beets and save the liquid.

2. Combine the liquid with vinegar, Splenda, pumpkin pie spice, vanilla, and butter powder in a microwaveable container. Heat on high for 2 minutes.

3. In a large jar or glass dish, layer the beets and onions. Pour hot liquid mixture over top.

4. Refrigerate 24 hours or longer. Drain and serve.

Tips:

1. Save the liquid when you serve your beets. You can bring it to a boil and then pour it over new beets and onions.

2. 1 cup sugar can be substituted for the Splenda.

Exchange List Values

• Vegetable 1.0

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 140 mg

• Potassium 125 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 1 gm

• Phosphorus 15 gm

Marinated Asparagus

Rebecca Meyerkorth

Wamego, KS

Makes 10 servings, about 1¾ oz. per serving

Prep. Time: 20 minutes

Cooking Time: 5–10 minutes

Chilling Time: 2 -12 hours

½ cup brown sugar

½ cup cider vinegar

½ cup light soy sauce

½ cup vegetable oil

4 tsp. lemon juice

1 tsp. garlic powder

2 lbs. asparagus

¼ cup sliced almonds, optional

1. In saucepan, stir together brown sugar, vinegar, soy sauce, oil, juice, and garlic powder.

2. Bring to a boil and simmer 5 minutes. Cool.

3. Meanwhile, microwave or cook asparagus until just crisp tender. Plunge it in cold water to stop the cooking. Drain well.

4. In large re-sealable plastic bag, put asparagus and marinade. Zip bag and turn to coat asparagus.

5. Refrigerate at least 2 hours or overnight, turning occasionally.

6. Drain and discard marinade. Place asparagus on plate to serve. Sprinkle with sliced almonds, if desired.

Warm Memories:

A terrific way to use fresh asparagus in warm weather.

Exchange List Values

• Vegetable 1.0

Basic Nutritional Values

• Calories 30 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.9 gm)

• Cholesterol 0 mg

• Sodium 60 mg

• Potassium 105 gm

• Total Carb 3 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 25 gm

Tangy Tomato Slices

Mary H. Nolt

East Earl, PA

Makes 12 servings, about 4 oz. per serving

Prep. Time: 20 minutes

Chilling Time: 2–4 hours

Marinade:

1 cup olive oil

⅓ cup vinegar

¼ cup minced fresh parsley

3 Tbsp. minced fresh basil or 1 Tbsp. dried basil

1 Tbsp. sugar

½ tsp. pepper

1 tsp. salt

½ tsp. dry mustard

½ tsp. garlic powder

1 medium sweet onion, thinly sliced

6 large tomatoes, thinly sliced

1. Mix marinade in a shaker jar.

2. Layer onions and tomatoes in a shallow dish.

3. Pour the marinade over onions and tomatoes. Cover and refrigerate for several hours.

4. Lift tomatoes out of marinade with slotted spoon and serve.

Warm Memories:

Our daughter has a big greenhouse with tomatoes, and at picnics or gatherings when tomatoes are in season, she always brings this dish.

Exchange List Values

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 45 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.7 gm)

• Cholesterol 0 mg

• Sodium 30 mg

• Potassium 245 gm

• Total Carb 5 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 1 gm

• Phosphorus 30 gm

Salad Tomatoes

Lois Ostrander, Lebanon, PA

Makes 6 servings, about 3 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 10 minutes

3 medium tomatoes

1 Tbsp. instant minced onion

¼ cup chopped fresh parsley

½ cup water

½ tsp. salt

½ cup cider vinegar

2 Tbsp. granular Splenda

⅛ tsp. pepper

1. Peel tomatoes and slice. Overlap slices in a shallow serving bowl or pie plate.

2. Sprinkle with parsley and onion.

3. Combine vinegar, water, Splenda, salt and pepper in a small saucepan. Heat to boiling, stirring constantly.

4. Drizzle hot dressing over tomatoes. Chill until serving time.

Tip:

Use medium to firm tomatoes. Substitute ¼ cup fresh minced onion for instant.

Exchange List Values

• Vegetable 1.0

Basic Nutritional Values

• Calories 25 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 200 mg

• Potassium 205 gm

• Total Carb 4 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 1 gm

• Phosphorus 20 gm

Marinated Carrots

Sarah Fisher

Christiana, PA

Makes 12 servings, about 3½ oz. per serving

Prep. Time: 15 minutes

Cooking Time: 5–7 minutes

Chilling Time: 12 hours

2 lbs. carrots, sliced

1 large onion, diced

1 large green pepper, chopped

8-oz. can tomato sauce

1 cup granular Splenda

½ cup salad oil

¾ cup apple cider vinegar

1 tsp. salt

1 tsp. black pepper

1. Cook carrots in a little water until crisp-tender. Drain. Cool.

2. Combine cooled carrots, peppers, and onions in a bowl.

3. In a saucepan, mix tomato sauce, sugar, oil, vinegar, salt, and pepper. Bring to a boil, stirring constantly.

4. Pour hot mixture over vegetables and stir. Cool and refrigerate overnight.

5. Before serving, drain the carrots of any marinade that was not absorbed.

Tip:

Using baby carrots for this recipe is great for saving chopping time, and is “extra delicious.”

Exchange List Values

• Vegetable 2.0

Basic Nutritional Values

• Calories 50 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.8 gm)

• Cholesterol 0 mg

• Sodium 85 mg

• Potassium 280 gm

• Total Carb 9 gm

• Dietary Fiber 3 gm

• Sugars 5 gm

• Protein 1 gm

• Phosphorus 35 gm

Southwest Copper Pennies

Sue Hamilton

Benson, AZ

Makes 8 servings, about 4 oz. per serving

Prep. Time: 10 minutes

Cooking Time: 3 minutes

Chilling Time: 12 hours

1 lb. carrots, peeled and sliced

1 small onion, diced

1 green pepper, diced

1 cup peach or pineapple salsa

½ cup granular Splenda

⅓ cup vinegar

1. In a glass bowl, combine the carrots, onion, and green pepper.

2. Heat the salsa, Splenda, and vinegar on stovetop or microwave until hot and steaming.

3. Pour over carrots. Stir. Allow to marinate 12 hours or more before serving.

Warm Memories:

I took them to a gathering and I only told the person with diabetes that they were sugar-free. When they were all gone and people asked for the recipe, I had to tell them.

Exchange List Values

• Carbohydrate 0.5

• Vegetable 1.0

Basic Nutritional Values

• Calories 50 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 185 mg

• Potassium 220 gm

• Total Carb 12 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 1 gm

• Phosphorus 25 gm

Sour Cream Cucumber Salad

Mary Jones

Marengo, OH

Makes 6 servings, about 5 oz. per serving

Prep. Time: 20–30 minutes

3 medium cucumbers, about 9 oz. each, unpeeled and sliced thinly

½ tsp. salt

½ cup finely chopped green onions

1 Tbsp. white vinegar

dash pepper, optional

¼ cup fat-free sour cream

1. Sprinkle cucumber with salt. Let stand 15 minutes. Drain liquid.

2. Add onions, vinegar and pepper.

3. Just before serving, stir in sour cream.

Exchange List Values

• Vegetable 1.0

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 110 mg

• Potassium 220 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 1 gm

• Phosphorus 45 gm

Mixed Vegetable Salad

Sharon Miller

Holmesville, OH

Makes 8 servings, about 4½ oz. per serving

Prep. Time: 15 minutes

Cooking Time: 10 minutes

Standing Time: 15 minutes

Chilling Time: 8–12 hours

16-oz. frozen mixed vegetables, thawed

15-oz. can kidney beans, rinsed and drained

½ cup chopped celery

½ cup chopped onion

½ cup chopped green or red pepper

¾ cup granular Splenda

1 Tbsp. cornstarch

½ cup vinegar

1. Cook mixed vegetables until crisp-tender. Drain.

2. Add kidney beans, celery, onion, and pepper.

3. In saucepan, combine sugar and cornstarch. Add vinegar.

4. Cook over low heat until thick, stirring constantly. Or microwave uncovered until thickened, stirring once or twice.

5. Cool for 15 minutes. Pour over vegetables. Refrigerate overnight for best flavor.

Tips:

The cornstarch-vinegar mix eliminates the oil usually used in a salad of this type. I use this same sauce in 3-bean salad recipes or other similar recipes.

Exchange List Values

• Starch 1.0

Basic Nutritional Values

• Calories 105 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 80 mg

• Potassium 295 gm

• Total Carb 20 gm

• Dietary Fiber 5 gm

• Sugars 5 gm

• Protein 5 gm

• Phosphorus 85 gm

Try adding your favorite herbs and spices to your “tried and true” recipes, and you might come up with something even better.

Jeanne Heyerly, Shipshewana, IN

Green Bean and Walnut Salad

Mary Wheatley

Mashpee, MA

Makes 4 servings, about 3¼ oz. per serving

Prep. Time: 20 minutes

Cooking Time: 5–7 minutes

¾ lb. fresh green beans, trimmed

¼ cup walnut pieces

3 Tbsp. finely chopped fresh parsley

3 Tbsp. finely chopped onion

1 Tbsp. walnut or olive oil

1½ tsp. red wine vinegar

1 tsp. Dijon mustard

salt, to taste

freshly ground pepper, to taste

1. Steam beans in basket over boiling water for 4 minutes. Transfer to a medium serving bowl.

2. Toast walnuts in a small dry skillet, stirring frequently until fragrant, 3–5 minutes. Chop the toasted walnuts finely.

3. Stir parsley and onion into walnuts.

4. Whisk together oil, vinegar, and mustard. Add to green beans. Season with salt and pepper and top with walnut mixture.

5. Serve warm or at room temperature.

Tips:

1. You’ll want to double or triple the recipe, since people come back for more.

2. Pecans or almonds can be substituted for the walnuts.

Good Go-Alongs:

This is a good alternative to the soggy green bean casseroles so often used for holidays.

Exchange List Values

• Vegetable 2.0

• Fat 1.5

Basic Nutritional Values

• Calories 110 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.8 gm, Monounsat Fat 1.5 gm)

• Cholesterol 0 mg

• Sodium 35 mg

• Potassium 170 gm

• Total Carb 8 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 3 gm

• Phosphorus 50 gm

Five Bean Salad

Jeanne Heyerly

Shipshewana, IN

Makes 10 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Chilling Time: 12 hours

15-oz. can green beans

15-oz. can wax beans

15-oz. can lima beans

15-oz. can kidney beans

15-oz. can garbanzo beans

1 green or red pepper, chopped

1 medium onion, chopped

1 large clove garlic, minced

¼ cup canola or light olive oil

¼ cup apple cider vinegar

6 Tbsp. granular Splenda

½ tsp. salt

½ tsp. pepper

½ tsp. dry mustard

¾ tsp. celery seed

1. Drain all beans and combine in a large bowl.

2. Heat until hot (but do not boil) the oil, vinegar, sugar, salt, pepper, mustard, and celery seed.

3. Mix with bean mixture and let stand overnight.

4. Add onion, green pepper, and garlic about 1 hour before serving.

Tips:

1. Omit dry mustard, celery seed, and garlic. Serve with a slotted spoon. If there is another type of bean you like that’s not listed, add it; or you could double up on the kinds you do like.

Jean Halloran

Green Bay, WI

2. Add ½ cup chopped celery and 2-oz jar pimento.

Joyce Kaut

Rochester, NY

Good Go-Alongs:

This always tastes so good along with casseroles that people bring to a church supper.

Exchange List Values

• Starch 1.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 3.6 gm)

• Cholesterol 0 mg

• Sodium 420 mg

• Potassium 430 gm

• Total Carb 24 gm

• Dietary Fiber 7 gm

• Sugars 4 gm

• Protein 8 gm

• Phosphorus 130 gm

Sauerkraut Relish

Wilma Haberkamp

Fairbank, IA

Makes 24 cups, ¼ cup per serving

Prep. Time: 10–15 minutes

Dressing:

⅓ cup vinegar

1 cup granular Splenda

⅓ cup vegetable oil

1 quart jar sauerkraut, drained and rinsed

1 cup minced green pepper

1 cup minced celery

½ cup minced onion

1. Heat vinegar, Splenda, and oil to lukewarm so they dissolve and mix better. Cool.

2. Combine sauerkraut, green pepper, celery, and onion. Pour vinegar mixture over top and mix.

Tips:

This is better after it sets for a couple days and it keeps indefinitely in refrigerator. Serve it as salad, but it’s also great on hot dogs or brats.

Exchange List Values

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 40 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.9 gm)

• Cholesterol 0 mg

• Sodium 155 mg

• Potassium 70 gm

• Total Carb 3 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 0 gm

• Phosphorus 10 gm

Going Away Salad

Judith Govotsos

Frederick, MD

Makes 15 servings, about 7 oz. per serving

Prep. Time: 30–45 minutes

Chilling Time: 8–12 hours

15-oz. can kidney beans, drained

15-oz. can wax beans, drained

15-oz. can green beans, drained

15-oz. can garbanzo beans, drained

1 English cucumber, thinly sliced, 1 lb. total

2 carrots, thinly sliced

2–3 ribs celery, thinly sliced

1 medium to large onion, thinly sliced

1 medium cabbage shredded or 2 1 lb. packages coleslaw mix

Marinade:

1¾ tsp. salt

2 tsp. black pepper

⅔ cup white vinegar

½ cup canola oil

½ cup granular Splenda

1. Combine vegetables in a large lidded container.

2. In saucepan, combine salt, black pepper, vinegar, oil, and sugar. Bring to boil. Allow to cool.

3. Pour cooled marinade over vegetables.

4. Let the vegetables marinate in the refrigerator at least overnight before serving.

Tip:

I use a large orange Tupperware bowl with lid to take to church lunches (covered dish) or to family reunions.

Warm Memories:

My mom used to make this and it would last 1–2 weeks at home or we would take it to family reunions.

Good Go-Alongs:

Fried chicken or ham

Exchange List Values

• Starch 0.5

• Vegetable 2.0

• Fat 1.5

Basic Nutritional Values

• Calories 155 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 4.7 gm)

• Cholesterol 0 mg

• Sodium 440 mg

• Potassium 370 gm

• Total Carb 18 gm

• Dietary Fiber 5 gm

• Sugars 5 gm

• Protein 5 gm

• Phosphorus 90 gm

Chinese Cabbage Salad

Kim McEuen

Lincoln University, PA

Makes 10 servings, about 4 oz. per serving

Prep. Time: 15–20 minutes

Cooking Time: 10 minutes

1 head bok choy, chopped

6 green onions, sliced

1 Tbsp. canola oil

1 pkg. Ramen noodles, crunched up, seasoning packs discarded

2 oz. slivered almonds

2 oz. sunflower seeds

Dressing:

2 Tbsp. tarragon vinegar

½ Tbsp. light soy sauce

2 Tbsp. canola oil

2 Tbsp. granular Splenda

1. Mix bok choy and onions in a large bowl. Set aside.

2. In a frying pan, heat oil. Sauté noodles, almonds and sunflower seeds until lightly browned. Cool.

3. Mix dressing ingredients together.

4. Just before serving, mix together the bok choy mixture and noodle mixture.

5. Add the dressing, tossing to coat.

Exchange List Values

• Carbohydrate 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.1 gm, Monounsat Fat 5.6 gm)

• Cholesterol 0 mg

• Sodium 110 mg

• Potassium 345 gm

• Total Carb 11 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 5 gm

• Phosphorus 140 gm

Creamy Coleslaw

Orpha M. Herr

Andover, NY

Makes 10 servings, about 4 oz. per serving

Prep. Time: 15 minutes

1 head cabbage, shredded

1 medium carrot, shredded

3 Tbsp. low-fat mayonnaise

½ cup fat-free milk

1 tsp. prepared mustard

¼ cup vinegar

½ cup granular Splenda

⅛ tsp. salt

1. In a bowl, mix together cabbage and carrot. Set aside.

2. To make dressing, mix together mayonnaise, milk, mustard, vinegar, Splenda and salt.

3. Pour dressing over cabbage and carrots. Stir.

Good Go-Alongs:

Bar-B-Q Chicken and baked beans

Exchange List Values

• Vegetable 1.0

Basic Nutritional Values

• Calories 40 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 100 mg

• Potassium 200 gm

• Total Carb 8 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 2 gm

• Phosphorus 40 gm

We are a group of friends who meet once a week for quilting, embroidery, patchwork, or pottery. We usually carry bag lunches, but every now and then we have a potluck to celebrate a special occasion. One of our members takes cups and coffee pot into her house each week and puts them through her dishwasher. Any other dishes that we need, we bring and take home again. No disposables here! The key words at our potlucks are “ready-to-eat” dishes.

Jeanette Zacharias, Morden, Manitoba

Apple Coleslaw

Joy Uhler

Richardson, TX

Makes 9 servings, about ½ cup per serving

Prep. Time: 20 minutes

2 cups coleslaw mix

1 unpeeled apple, cored and chopped

½ cup chopped celery

½ cup chopped green pepper

½ cup chopped broccoli, optional

¼ cup vegetable oil

2 Tbsp. lemon juice

1 Tbsp. honey

1. In a bowl, combine coleslaw mix, apple, celery, green pepper, and broccoli.

2. In a small bowl, whisk together oil, lemon juice and honey. Pour over coleslaw and toss to coat evenly.

Tips:

1. This is a great recipe for potlucks, as it doesn’t contain mayonnaise, so there’s no need to worry about it sitting out.

2. Use red or yellow peppers for even more color.

Good Go-Alongs:

It is perfect beside salmon. It is a family must-have for picnics!

Exchange List Values

• Fruit 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 3.8 gm)

• Cholesterol 0 mg

• Sodium 10 mg

• Potassium 85 gm

• Total Carb 6 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 0 gm

• Phosphorus 10 gm

Cranberry Relish

Winifred Erb Paul

Scottdale, PA

Makes 7 cups, 28 servings, ¼ cup per serving

Prep. Time: 20 minutes

Chilling Time: at least a week

4 cups cranberries

2 apples, cored but not peeled, quartered

2 oranges, including rind, quartered

1 lemon, including rind, quartered

2 cups granular Splenda

1. Grind the whole fruit together using meat grinder. Alternatively, use a food processor and pulse just until most fruits are diced, but not mushy.

2. Be sure to keep the juice after fruits are ground. Add sugar and let it set a week in the refrigerator before serving.

Tip:

To get a good grind from a food processor, put in only a few pieces of fruit—do not fill up the processor bowl. Push the pulse button once and allow everything to come to a stop before pushing the button again. Look at the size of the fruit carefully after each pulse.

Warm Memories:

The Tillman Erb family emigrated to Hesston, Kansas in 1885. The brought this recipe with them from Lancaster County, PA. It was always served at the Erb Christmas get-together. My husband makes it every year and it goes well with turkey, chicken or ham on Christmas Day.

Exchange List Values

• Fruit 0.5

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 55 gm

• Total Carb 7 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 0 gm

• Phosphorus 5 gm

Thanksgiving Fruit Salad

Mary Vaughn Warye

West Liberty, OH

Makes 10 servings, about 1 cup per serving

Prep. Time: 20 minutes

Chilling Time: 2½ hours

1 cup canned pineapple tidbits packed in juice, drained with ⅓ cup juice reserved

2 3-oz. pkgs. sugar-free cherry gelatin

2 cups hot water

1 cup cold water

2 Tbsp. lemon juice

¾ cup granular Splenda

1½ cups coarsely ground fresh cranberries

½ cup finely ground orange with peel

1 cup orange sections, halved

¾ cup diced celery

⅓ cup chopped walnuts

1. Drain pineapple, reserving ⅓ cup juice.

2. Dissolve gelatin in hot water. Stir in cold water, reserved pineapple juice, lemon juice and salt. Chill until partially set.

3. Meanwhile, stir Splenda into ground cranberries and orange.

4. Stir ground fruit mixture, pineapple, orange sections, celery and walnuts into partially set gelatin.

5. Pour into mold and chill until set, at least 2 hours.

Variation:

Add 1 cup red grapes to the partially set gelatin.

Betty Rutt

Elizabethtown, PA

Exchange List Values

• Fruit 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 80 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 0.4 gm)

• Cholesterol 0 mg

• Sodium 60 mg

• Potassium 150 gm

• Total Carb 13 gm

• Dietary Fiber 2 gm

• Sugars 9 gm

• Protein 2 gm

• Phosphorus 55 gm

Cranberry Salad

Eileen M. Landis

Lebanon, PA

Makes 10 servings, about 7 oz. per serving

Prep. Time: 15 minutes

Chilling Time: 2–4 hours

2 0.3-oz. pkgs. sugar-free cherry or raspberry gelatin

1½ cups boiling water

20-oz. can crushed pineapple, packed in juice, undrained

14-oz. can whole cranberry sauce

1½ cups halved red seedless grapes

½ cup chopped pecans or walnuts (optional)

1. Dissolve gelatin in hot water.

2. Add pineapple, cranberry sauce and grapes. Add nuts, if desired.

3. Chill until set.

Exchange List Values

• Fruit 1.0

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 115 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 50 mg

• Potassium 115 gm

• Total Carb 26 gm

• Dietary Fiber 1 gm

• Sugars 21 gm

• Protein 2 gm

• Phosphorus 40 gm

Donna’s Baked Beans

Kathy Bless

Fayetteville, PA

Makes 10 servings, about 6½ oz. per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 1 hour 15 minutes

2 oz. bacon, diced

1 Tbsp. canola oil

1 onion, diced

2 16-oz. cans pork and beans

2 16-oz. cans French-style green beans, drained

6-oz. can no-added-salt tomato paste

½ cup Splenda Brown Sugar Blend

1. Fry bacon until crisp and set aside. Discard drippings.

2. Heat the canola oil in the pan and fry the onion until soft.

3. Combine bacon, onion, beans, tomato paste, and brown sugar blend in a large bowl. Mix well.

4. Pour into a 2½-quart baking dish. Bake at 375° for 1 hour.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 175 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.5 gm)

• Cholesterol 10 mg

• Sodium 590 mg

• Potassium 540 gm

• Total Carb 33 gm

• Dietary Fiber 6 gm

• Sugars 13 gm

• Protein 7 gm

• Phosphorus 145 gm

If you don’t cook but you want to contribute to the church supper, arrange fresh green and red seedless grapes in a beautiful glass dish.

Pearl Zehr, New Wilmington, PA

Baked Navy Beans

Gloria Julien

Cornell, MI

Makes 20 servings, about ½ cup per serving

Prep. Time: 20 minutes

Soaking Time: 8 hours or overnight

Cooking Time: 9–11 hours

2 lbs. navy beans

¼ lb. bacon, cut up

1 cup ketchup

2 tsp. vinegar

1 onion, chopped

6 Tbsp. Splenda Brown Sugar Blend

salt and pepper to taste

1. Wash and sort beans. Soak beans overnight or at least 8 hours. Bring beans to a boil in same liquid and cook until slightly tender, approximately ¾ hour.

2. Spoon beans into a 5-quart slow cooker and add all remaining ingredients.

3. Cook on low for 8–10 hours.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 215 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.7 gm)

• Cholesterol 5 mg

• Sodium 175 mg

• Potassium 495 gm

• Total Carb 36 gm

• Dietary Fiber 12 gm

• Sugars 5 gm

• Protein 10 gm

• Phosphorus 170 gm

Baked Beans

Barbara Hershey

Lititz, PA

Makes 10 servings, about 6½ oz. per serving

Prep. Time: 30 minutes

Soaking Time: overnight

Cooking/Baking Time: 2½ hours

1 lb. dry northern beans

1 tsp. salt

½ tsp. baking soda

2 cups low-sodium V8 juice

1 small onion, minced

2 Tbsp. molasses

1 tsp. dry mustard

7 pieces bacon, fried and drained

½ cup ketchup

¼ cup Splenda Brown Sugar Blend

1. Cover beans with about 3" water and allow to soak overnight.

2. In morning, add salt and baking soda.

3. Bring to boil. Cook about 20–25 minutes until beans are soft. Drain.

4. Pour beans into large baking dish.

5. Add juice, onion, molasses, mustard, bacon, ketchup, and Splenda. Mix.

6. Bake at 325° for 2 hours or on low in slow cooker for 5–6 hours.

Tip:

If you don’t have time to soak dry beans, you could purchase 6 16-oz. cans of northern beans and drain before adding other ingredients.

Good Go-Alongs:

Hamburgers, hot dogs, coleslaw

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 215 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.9 gm)

• Cholesterol 5 mg

• Sodium 565 mg

• Potassium 685 gm

• Total Carb 37 gm

• Dietary Fiber 9 gm

• Sugars 11 gm

• Protein 12 gm

• Phosphorus 225 gm

Best-in-the-West Beans

Lorraine Martin

Dryden, MI

Makes 10 servings, about ⅔ cup per serving

Prep. Time: 20 minutes

Baking Time: 1½-5 hours

½ lb. ground beef

5 slices bacon, chopped

½ cup chopped onion

¼ cup brown sugar

¼ cup white sugar

¼ cup no-salt ketchup

¼ cup low-sodium, low-carb barbecue sauce (see page 270)

2 Tbsp. mustard

2 Tbsp. molasses

½ tsp. chili powder

½ tsp. pepper

1-lb. can kidney beans

1-lb. can butter beans

1-lb. can pork and beans

1. Brown ground beef and bacon. Drain. Add onion and cook until tender. Add all other ingredients except beans and mix well.

2. Drain kidney beans and butter beans. Add all beans to meat mixture. Pour into slow cooker or 3-quart casserole dish.

3. To prepare in slow cooker, cook on high for 1 hour. Reduce heat to low and cook for 4 hours.

4. To prepare in oven bake at 350° for 1 hour.

Exchange List Values

• Starch 1.5

• Carbohydrate 1.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 225 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.6 gm)

• Cholesterol 20 mg

• Sodium 470 mg

• Potassium 615 gm

• Total Carb 37 gm

• Dietary Fiber 6 gm

• Sugars 17 gm

• Protein 13 gm

• Phosphorus 190 gm

Triple Bean Bake

Phyllis Eller

LaVerne, CA

Makes 10 servings, about ⅔ cup per serving

Prep. Time: 15 minutes

Baking Time: about 1 hour

1 cup chopped onion

½ cup chopped celery

1 Tbsp. canola oil

1 lb. pork and beans

1 lb. kidney beans rinsed and drained

2 10-oz. pkgs. lima beans, thawed

½ cup no-salt-added ketchup

1 Tbsp. brown sugar

1 Tbsp. vinegar

1½ tsp. dry mustard

¼ tsp. salt

⅛ tsp. garlic powder

¾ cup shredded reduced-fat Monterey Jack cheese, divided

1. Sauté onions and celery in oil until tender, about 5 minutes.

2. Add pork and beans, kidney beans, lima beans, ketchup, brown sugar, vinegar, mustard, salt, garlic powder and ¼ cup cheese.

3. Pour into 2-quart casserole dish.

4. Bake, uncovered at 350° for 40–50 minutes or until hot and bubbly. Remove from oven.

5. Sprinkle with remaining ½ cup cheese. Let stand 5 minutes before serving.

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 210 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.5 gm)

• Cholesterol 10 mg

• Sodium 430 mg

• Potassium 555 gm

• Total Carb 35 gm

• Dietary Fiber 8 gm

• Sugars 9 gm

• Protein 11 gm

• Phosphorus 205 gm

Lima Bean Supreme

Lizzie Ann Yoder

Hartville, OH

Jean Butzer

Batavia, NY

Makes 9 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Soaking Time: 8 hours or overnight

Cooking/Baking Time: 3 hours

1 lb. lima beans, dry

⅓ cup trans-fat free tub margarine

1 cup fat-free sour cream

¼ cup Splenda Brown Sugar Blend

1 Tbsp. dry mustard

1 tsp. molasses or 1 Tbsp. light corn syrup

1. Soak the dried beans overnight covered in water. Drain.

2. Cook until almost tender in salted water. Drain, rinse, and place in a deep casserole.

3. Mix well the butter, sour cream, sugar, mustard, and molasses. Pour over beans and mix well.

4. Bake at 300° for 2 hours, stirring several times. Mixture will be thin when you take it from the oven, but thickens as it cools.

Variations:

Bake at 350° for 1 hour.

Joanne Warfel

Lancaster, PA

Tips:

1. To speed up this preparation, bring the beans to a boil in the salted water. Let stand a couple of hours vs. overnight. Then proceed to cook (boil) until almost tender.

2. May be served warm or cold.

Warm Memories:

This recipe was shared many years ago by a friend and is always a hit at potlucks because it’s different and delicious. It’s “comfort” food.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 235 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 1.6 gm)

• Cholesterol 5 mg

• Sodium 375 mg

• Potassium 700 gm

• Total Carb 36 gm

• Dietary Fiber 9 gm

• Sugars 8 gm

• Protein 11 gm

• Phosphorus 170 gm

When I come home from grocery-shopping, I like to clean and cut up the fresh veggies and store them in air-tight containers. Meal prep is faster later.

Edwina Stoltzfus, Narvon, PA

Green Beans and Bacon

Millie Glick

Edmonton, Alberta

Makes 8 servings, 1 cup per serving

Prep. Time: 10 minutes

Cooking Time: 20–30 minutes

2 quarts fresh green beans, trimmed

5 slices bacon

1. Cook green beans in small amount of water until tender. Drain.

2. In large skillet fry bacon pieces. Save 1 Tbsp. bacon grease and drain off the rest.

3. Add green beans and stir occasionally until beans are heated through.

Variation:

Substitute 1 lb. smoked turkey sausage for bacon. Cut smoked sausage into ½” slices and put into slow cooker in alternating layers with green beans. Heat 2 hours on high.

Eva Blosser

Dayton, OH

Exchange List Values

• Vegetable 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 80 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.4 gm)

• Cholesterol 5 mg

• Sodium 90 mg

• Potassium 205 gm

• Total Carb 10 gm

• Dietary Fiber 4 gm

• Sugars 2 gm

• Protein 4 gm

• Phosphorus 55 gm

Green Beans Caesar

Carol Shirk

Leola, PA

Makes 8 servings, 3 oz. per serving, a generous ½ cup

Prep. Time: 10 minutes

Cooking/Baking Time: 30 minutes

1½ lbs. green beans, trimmed

2 Tbsp. oil

1 Tbsp. vinegar

1 Tbsp. minced onion

salt and pepper, to taste

2 Tbsp. bread crumbs

2 Tbsp. freshly grated Parmesan cheese

1 Tbsp. trans-fat free tub margarine, melted

1. Cook the green beans until barely tender. Drain.

2. Toss with oil, vinegar, onion, salt, and pepper.

3. Pour into an ungreased 2-quart casserole.

4. Mix bread crumbs, Parmesan cheese, and butter. Sprinkle over beans.

5. Bake at 350° for 20 minutes.

Exchange List Values

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.7 gm)

• Cholesterol 0 mg

• Sodium 45 mg

• Potassium 115 gm

• Total Carb 7 gm

• Dietary Fiber 2 gm

• Sugars 1 gm

• Protein 2 gm

• Phosphorus 30 gm

Sweet & Sour Green Beans

Meredith Miller

Dover, DE

Makes 8 servings, about ⅓ cup per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 30 minutes

4 strips bacon

1 medium onion, diced

4 cups green beans, trimmed

1 Tbsp. flour

½ cup granular Splenda

2 Tbsp. vinegar

¼ cup water

1 tsp. dry mustard

½ tsp. salt

1. Fry the bacon. Cool and crumble. Discard drippings.

2. Spray the pan lightly with cooking spray. Sauté the onion. Set aside.

3. Meanwhile put the green beans in a pot with a little water. Cover and cook until beans are tender, 10–15 minutes.

4. Combine flour, Splenda, vinegar, water, mustard and salt.

5. In a small saucepan, stir and cook flour mixture until thick thickened, then add the sautéed onions.

6. Put the drained, cooked beans in a serving dish. Pour the sauce over the beans and sprinkle with crumbled bacon.

Tips:

1. To evenly distribute the bacon, stir it into the sauce along with the onions then pour over beans and toss gently.

2. The sauce can be made ahead of time, then added to beans when ready.

Exchange List Values

• Vegetable 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 50 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.6 gm)

• Cholesterol 5 mg

• Sodium 220 mg

• Potassium 110 gm

• Total Carb 7 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 2 gm

• Phosphorus 35 gm

Tasty Beans

Linda Yoder

Fresno, OH

Makes 6 servings, about 4½ oz. per serving

Prep. Time: 5 minutes

Cooking Time: 10 minutes

1 cup thinly sliced onion

1 clove garlic, minced

4-oz. fresh or canned mushrooms, sliced

1 Tbsp. olive oil

2 pints (4 cups) frozen green beans, partially thawed

½ tsp. salt

1 Tbsp. dill seeds

dash of cayenne pepper

¾ cup water

1. Sauté onions and garlic, plus fresh mushrooms if using, in olive oil just until tender but not brown.

2. Add green beans, salt, dill seeds, cayenne pepper and water and bring to boil.

3. Reduce heat; cover. Simmer until beans are crisp-tender.

Tips:

1. May be doubled. Best if it can be cooked just before the meal.

2. Garnish with sliced almonds for more color and crunch.

Exchange List Values

• Vegetable 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 60 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.7 gm)

• Cholesterol 0 mg

• Sodium 195 mg

• Potassium 235 gm

• Total Carb 8 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 2 gm

• Phosphorus 50 gm

Barbecued Green Beans

Naomi Ressler

Harrisonburg, VA

Makes 8 servings, about 4½ oz. per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 20 minutes

4 slices bacon, chopped into small pieces

½ cup sliced or chopped onions

½ cup no-added-salt ketchup

2 Tbsp. Splenda Brown Sugar Blend

1 Tbsp. Worcestershire sauce

1½ quarts (3 lb. 2-oz. can) green beans, drained

1. Fry bacon and set aside. Discard drippings. Spray pan lightly with cooking spray and sauté onions.

2. Add ketchup, Splenda, and Worcestershire sauce. Simmer several minutes.

3. Add to drained beans in a 1½-quart casserole dish.

4. Bake at 350° for 20 minutes or until heated throughout.

Tip:

I often double the recipe and put in the slow cooker on low for 3 hours. This is a favorite at our church suppers.

Warm Memories:

My elderly aunt introduced me to this recipe so I often think of her with gratitude.

Exchange List Values

• Carbohydrate 0.5

• Vegetable 2.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.6 gm)

• Cholesterol 5 mg

• Sodium 365 mg

• Potassium 240 gm

• Total Carb 14 gm

• Dietary Fiber 3 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 45 gm

Squash Apple Bake

Ruth Ann Swartzendruber

Hydro, OK

Makes 8 servings, about 3 oz. per serving

Prep. Time: 20 minutes

Baking Time: 45–60 minutes

4 cups cubed, peeled butternut squash

2 Tbsp. honey

⅓ cup orange, or apple juice

2 apples, thinly sliced

¼ cup raisins

cinnamon

1. Slice butternut squash into ¾” rounds. Peel and remove any seeds. Cut into cubes.

2. Combine honey and juice.

3. In a greased 2-quart casserole dish make 2 layers of squash, apples and raisins. Sprinkle generously with cinnamon and pour juice mixture over layers.

4. Cover and bake at 350° for 45–60 minutes or until tender.

Exchange List Values

• Starch 0.5

• Fruit 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 270 gm

• Total Carb 20 gm

• Dietary Fiber 3 gm

• Sugars 13 gm

• Protein 1 gm

• Phosphorus 25 gm

Orange-Glazed Sweet Potatoes

Annabelle Kratz

Clarksville, MD

Makes 12 servings, a 3” square per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 1 hour

8 medium sweet potatoes, 6 oz. each

½ tsp. salt

¼ cup Splenda Brown Sugar Blend

2 Tbsp. cornstarch

½ tsp. shredded orange peel

2 cups orange juice

½ cup raisins

2 Tbsp. no-trans-fat tub margarine

¼ cup chopped walnuts

1. Cook potatoes in boiling, salted water until just tender. Drain.

2. Peel potatoes and cut lengthwise into ½” slices. Arrange in 9 × 13 baking dish. Sprinkle with salt.

3. In a saucepan combine brown sugar and cornstarch. Blend in orange peel and juice. Add raisins. Cook and stir over medium heat until thickened and bubbly. Cook 1 minute longer.

4. Add margarine and walnuts, stirring until butter has melted. Pour sauce over sweet potatoes.

5. Bake at 325° for 30 minutes or until sweet potatoes are well-glazed. Baste occasionally.

Variation:

Immediately before pouring sauce over sweet potatoes, fold in 2 cups apricot halves

Dorothy Shank

Goshen, IN

Exchange List Values

• Starch 1.5

• Fruit 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 160 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 0.7 gm)

• Cholesterol 0 mg

• Sodium 140 mg

• Potassium 375 gm

• Total Carb 32 gm

• Dietary Fiber 3 gm

• Sugars 15 gm

• Protein 2 gm

• Phosphorus 55 gm

Ranch Potato Cubes

Charlotte Shaffer

East Earl, PA

Makes 8 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 1 hour

6 medium potatoes, cut into ½” cubes

4 Tbsp. trans-fat free tub margarine

1 cup fat-free sour cream

1-oz. packet Ranch salad dressing mix

1 cup (4-oz.) 75%-less-fat shredded cheddar cheese

1. Place potatoes in a greased 11 × 7 baking dish. Dot with margarine.

2. Cover. Bake at 350° for 1 hour.

3. Combine sour cream and salad dressing mix.

4. Spoon over potatoes. Sprinkle with cheese.

5. Bake uncovered 10 minutes until cheese is melted.

Exchange List Values

• Starch 2.0

• Fat-Free Milk 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 215 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.6 gm)

• Cholesterol 10 mg

• Sodium 450 mg

• Potassium 675 gm

• Total Carb 33 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 9 gm

• Phosphorus 180 gm

Baked German Potato Salad

Bernice Hertzler

Phoenix, AZ

Makes 12 servings, about 6 oz. per serving

Prep. Time: 30 minutes

Baking/Cooking Time: 50 minutes

8 strips bacon

1 cup chopped celery

1 cup chopped onion

3 Tbsp. flour

1⅓ cups water

1 cup cider vinegar

⅔ cup granular Splenda

1 tsp. salt

¼ tsp. pepper

8 cups cooked potatoes, cubed

1 cup sliced radishes, optional

1. Fry, drain and crumble bacon. Drain all bacon drippings from skillet, reserving 1½ Tbsp. Set bacon pieces aside.

2. Sauté celery and onion in bacon drippings for 1 minute. Blend in flour, stirring until bubbly. Add water and vinegar, stirring constantly until mixture is thick and bubbly. Stir in sugar, salt and pepper, cooking until sugar dissolves.

3. Cube cooked potatoes into greased 3-quart casserole dish. Pour sauce over potatoes and mix lightly. Fold in bacon pieces.

4. Cover and bake at 350° for 30 minutes.

5. Remove from oven and stir in radishes. Serve immediately.

Exchange List Values

• Starch 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 150 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.5 gm)

• Cholesterol 5 mg

• Sodium 305 mg

• Potassium 420 gm

• Total Carb 25 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 70 gm

When choosing high-fat ingredients, such as cheese, pick the most flavorful option and use less.

Cottage Potatoes

Janice Yoskovich

Carmichaels, PA

Makes 8 servings, about 5 oz. per serving

Prep. Time: 15 minutes

Baking Time: 45 minutes

3 Tbsp. + 2 tsp. trans-fat free tub margarine

6 boiled potatoes, diced

½ onion, diced

½ green pepper, diced

3 1-oz. slices Italian bread, broken in pieces

3 oz. 75%-less fat cheddar cheese, cubed

1. Melt margarine in the microwave.

2. Mix melted margarine with potatoes, onion, green pepper, bread, and cheese.

3. Put mixture in greased 2-quart casserole dish.

4. Bake at 350° for 45 minutes.

Warm Memories:

This is an old recipe and good one of my mother's best friend who has been deceased 25 years.

Exchange List Values

• Starch 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 195 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.5 gm)

• Cholesterol 5 mg

• Sodium 170 mg

• Potassium 530 gm

• Total Carb 31 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 7 gm

• Phosphorus 175 gm

Rosemary Roasted Potatoes

Pamela Pierce

Annville, PA

Makes 8 servings, 6 wedges per serving

Prep. Time: 10 minutes

Baking Time: 45–60 minutes

8 medium red potatoes, scrubbed, dried, and cut into 6 wedges each

3 Tbsp. olive oil

1 tsp. dried rosemary

1 tsp. dried thyme

½ tsp. salt

⅛ tsp. pepper

1. Toss potato wedges in oil.

2. Place in shallow roasting pan in single layer. Sprinkle evenly with seasonings. Stir.

3. Roast in 375° oven for 45–60 minutes, stirring and flipping every 10–15 minutes, until wedges are golden and fork-tender.

Good Go-Alongs:

Great with roast pork.

Exchange List Values

• Starch 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 195 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.7 gm)

• Cholesterol 0 mg

• Sodium 155 mg

• Potassium 825 gm

• Total Carb 34 gm

• Dietary Fiber 4 gm

• Sugars 2 gm

• Protein 4 gm

• Phosphorus 110 gm

Shredded Baked Potatoes

Alice Miller

Stuarts Draft, VA

Makes 6 servings, about 7½ oz. per serving

Prep. Time: 35 minutes

Cooking/Baking Time: 1 hour

6 medium potatoes

1 cup fat-free sour cream

6–8 green onions, chopped

1 cup 75%-less-fat shredded cheddar cheese

½ tsp. salt

2 Tbsp. trans-fat-free tub margarine

1. Cook, cool, peel, and shred potatoes.

2. Combine potatoes, sour cream, onions, cheese, and salt.

3. Spoon into 2-quart casserole dish.

4. Melt margarine and pour over top of casserole.

5. Bake at 400° for 45 minutes, until light brown and bubbly.

Exchange List Values

• Starch 1.5

• Fat-Free Milk 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 200 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 1.2 gm)

• Cholesterol 10 mg

• Sodium 430 mg

• Potassium 745 gm

• Total Carb 30 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 11 gm

• Phosphorus 220 gm

Aunt Jean’s Potatoes

Jen Hoover

Akron, PA

Makes 8 servings, about 5½ oz. per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 1 hour

Cooling Time: 1 hour

6 medium potatoes

½ Tbsp. canola oil

⅓ cup onions, chopped fine

1 cup shredded 75%-reduced-fat cheddar cheese

1 cup fat-free sour cream

½ tsp. salt

¼ tsp. pepper

1 Tbsp. trans-fat free tub margarine

4 slices bacon, fried and crumbled

paprika

1. Microwave, cook, or bake potatoes in skins; cool at least an hour.

2. Peel and shred coarsely.

3. In saucepan over low heat, sauté onion in canola oil, about 8 minutes. Do not brown!

4. Add cheese and stir until almost melted.

5. Remove from heat. Blend in sour cream, salt, and pepper.

6. Fold in shredded potatoes.

7. Put in greased casserole.

8. Dot with margarine, and sprinkle with paprika and bacon.

9. Bake at 350° for 30 minutes or until heated through.

Tips:

1. Can be made the day before baking or frozen for later use.

2. Great dish for pot luck picnics.

3. Use frozen shredded potatoes instead—this is more costly but quicker to prepare.

Warm Memories:

Mom brings these potatoes to our Diener family gatherings. She is not allowed to not bring them!

Exchange List Values

• Starch 2.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 205 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.7 gm)

• Cholesterol 10 mg

• Sodium 370 mg

• Potassium 565 gm

• Total Carb 32 gm

• Dietary Fiber 3 gm

• Sugars 3 gm

• Protein 10 gm

• Phosphorus 230 gm

Use low-fat ingredients, such as low-fat yogurt or milk, in recipes whenever possible.

Sour Cream Potatoes

Renee Baum

Chambersburg, PA

Makes 8 servings, about 7½ oz. per serving

Prep. Time: 30 minutes

Baking/Cooking Time: 1 hour

3½ lbs. potatoes, about 10 medium

4 oz. fat-free cream cheese

4 oz. Neufchatel (⅓-less-fat) cream cheese

8 oz. fat-free sour cream

¼ cup fat-free milk

2 Tbsp. trans-fat-free tub margarine, divided

2 Tbsp. chopped fresh parsley or 1 Tbsp. dried parsley

1¼ tsp. garlic salt

¼ tsp. paprika

1. Peel and quarter potatoes. Place in a large saucepan and cover with water. Bring to a boil

2. Reduce heat, cover partially, and cook 15–20 minutes until tender. Drain.

3. Mash the potatoes.

4. Add cream cheese, Neufchatel cheese, sour cream, milk, 1 Tbsp. margarine, parsley and garlic salt. Beat until smooth.

5. Spoon mixture into a greased 2-quart baking dish.

6. Dot with remaining margarine. Sprinkle with paprika.

7. Bake, uncovered, at 350° for 30–40 minutes or until heated through.

Exchange List Values

• Starch 2.0

• Fat-Free Milk 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 225 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.5 gm)

• Cholesterol 15 mg

• Sodium 415 mg

• Potassium 610 gm

• Total Carb 36 gm

• Dietary Fiber 3 gm

• Sugars 4 gm

• Protein 7 gm

• Phosphorus 190 gm

Scalloped Corn

Rhonda Freed

Croghan, NY

Makes 6 servings, 3½” square per serving

Prep. Time: 15 minutes

Baking Time: 30–50 minutes

2 eggs

1 cup fat-free milk

⅔ cup cracker crumbs, Ritz or Club crackers

2 cups canned creamed corn

⅓ cup 75%-less-fat shredded cheddar cheese

1 Tbsp. trans-fat free tub margarine, melted

1 tsp. dried minced onion

1 Tbsp. sugar

¼ tsp. salt

⅛ tsp. pepper

1. In a medium bowl, beat eggs with a whisk.

2. Add milk and cracker crumbs. Whisk again.

3. Add the rest of the ingredients. Stir together well.

4. Pour into greased 7 × 11 casserole dish.

5. Bake at 350° for 30–50 minutes, checking at 30 minutes. If center is still jiggly, bake for 5–10 more minutes. Check again. Repeat checking and baking until center is firm.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.7 gm)

• Cholesterol 65 mg

• Sodium 420 mg

• Potassium 190 gm

• Total Carb 20 gm

• Dietary Fiber 1 gm

• Sugars 10 gm

• Protein 7 gm

• Phosphorus 170 gm

Sweet Onion Corn Bake

Rebecca B. Stoltzfus

Lititz, PA

Sherry Mayer

Menomonee Falls, WI

Makes 12 servings, 3” square per serving

Prep. Time: 30 minutes

Baking Time: 45–50 minutes

2 large sweet onions, thinly sliced

2 Tbsp. canola oil

1 cup fat-free sour cream

½ cup fat-free milk

½ tsp. dill weed

¼ tsp. salt

1 cup 75%-reduced-fat shredded cheddar cheese, divided

¼ cup egg substitute

14¾-oz. can cream style corn

8½-oz. pkg. corn bread muffin mix

4 drops hot pepper sauce, or to taste

1. In a large skillet, sauté onions in oil until tender.

2. In a small bowl, combine sour cream, milk, dill, and salt until blended.

3. Stir in ½ cup cheese.

4. Stir cheese mixture into onion mixture; remove from heat and set aside.

5. In a bowl, combine egg substitute, corn, corn bread mix, and hot pepper sauce.

6. Pour into a greased 9 × 13 baking dish.

7. Spoon onion mixture over top. Sprinkle with remaining cheese.

8. Bake at 350° for 45–50 minutes or until top is set and lightly browned.

9. Let stand 10 minutes before cutting and serving.

Exchange List Values

• Carbohydrate 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 155 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.0 gm)

• Cholesterol 5 mg

• Sodium 380 mg

• Potassium 185 gm

• Total Carb 26 gm

• Dietary Fiber 1 gm

• Sugars 10 gm

• Protein 6 gm

• Phosphorus 205 gm

Grandma’s Baked Corn

Jen Hoover

Akron, PA

Makes 6 servings, about 5 oz. per serving

Prep. Time: 15 minutes

Baking Time: 45 minutes

3 cups corn

½ tsp. salt

1½ Tbsp. flour

2 Tbsp. melted trans-fat free tub margarine

3 eggs

1 cup fat-free milk

1 tsp. sugar

1. Place all ingredients in blender and blend.

2. Pour into 1½-quart greased baking dish.

3. Bake at 350° for 45 minutes.

Tip:

This is extra-yummy when made with frozen sweet corn from the summer.

Warm Memories:

I got this from my mother-in-law and it is a favorite of my husband and 3 boys, especially when served with a Mexican dish such as tacos, taco salad, or bean and cheese tortillas.

Exchange List Values

• Starch 1.0

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 2.0 gm)

• Cholesterol 95 mg

• Sodium 275 mg

• Potassium 260 gm

• Total Carb 18 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 6 gm

• Phosphorus 145 gm

Asparagus Bake

Leona M. Slabaugh

Apple Creek, OH

Makes 6 servings

Prep. Time: 20 minutes

Baking Time: 45–60 minutes

5 medium potatoes, sliced

2 medium onions, diced

2 cups fresh, chopped asparagus

2 Tbsp. tub margarine, trans-fat free

salt and pepper

3 oz. 75%-less-fat cheddar cheese

1. Lay potatoes in greased 2-quart casserole dish. Sprinkle with salt and pepper.

2. Sprinkle diced onions over potatoes.

3. Add asparagus.

4. Add salt and pepper to taste.

5. Dot top with pieces of margarine.

6. Cover tightly.

7. Bake at 325° for 45–60 minutes, or until potatoes are tender when poked with a fork.

8. Remove from oven and lay sliced cheese over hot vegetables to melt.

Tip:

Experiment with adding garlic, fresh parsley or other herbs, or even a dash of cayenne.

Good Go-Alongs:

Meat loaf, corn, apple crisp—a meal made entirely in the oven.

Exchange List Values

• Starch 1.5

• Vegetable 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 195 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 1.2 gm)

• Cholesterol 5 mg

• Sodium 150 mg

• Potassium 820 gm

• Total Carb 32 gm

• Dietary Fiber 5 gm

• Sugars 4 gm

• Protein 9 gm

• Phosphorus 195 gm

Baked Asparagus Roll-Ups

Peggy C. Forsythe

Memphis, TN

Makes 12 servings, 1 roll-up per serving

Prep. Time: 20 minutes

Baking Time: 15 minutes

12 slices white bread, crusts removed

½ cup reduced-fat crumbled blue cheese

1–2 Tbsp. mayonnaise

12 asparagus spears, canned and patted dry, or fresh and lightly steamed, dried, and cooled

2 Tbsp. tub margarine, trans-fat free, melted

paprika

4 Tbsp. freshly grated Parmesan cheese

1. Flatten bread with a rolling pin. Set aside.

2. In a small bowl, mix blue cheese and mayonnaise to a spreading consistency, stating with 1 Tbsp. mayonnaise and adding by teaspoons as needed. Set aside.

3. Divide cheese mixture among bread slices and spread evenly.

4. Place an asparagus spear on one end of a bread slice. Starting with the spear end, roll up with the bread with the spear inside. Pinch seam a little bit to hold in place.

5. Place roll-up seam side down on greased cookie sheet. Roll up remaining bread and asparagus.

6. Brush each roll-up with melted butter. Sprinkle each roll-up with 1 tsp. Parmesan cheese and a sprinkle of paprika.

7. Bake for 15 minutes at 375° or until golden brown.

Exchange List Values

• Starch 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 85 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.0 gm)

• Cholesterol 5 mg

• Sodium 240 mg

• Potassium 65 gm

• Total Carb 10 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 55 gm

Glazed Carrot Coins

Dorothy Lingerfelt

Stonyford, CA

Makes 6 servings, about 4 oz. per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 30 minutes

12 medium carrots, cut into 1-inch pieces

¼ cup Splenda Brown Sugar Blend

2 Tbsp. trans-fat free margarine

1 Tbsp. grated lemon peel

¼ tsp. vanilla

1. In saucepan, cook carrots in a small amount of water until crisp-tender; drain. Remove and keep warm.

2. In the same pan, heat Splenda and margarine until bubbly. Stir in lemon peel.

3. Return carrots to pan; cook and stir over low heat for 10 minutes or until glazed.

4. Remove from heat; stir in vanilla.

Variation:

Substitute 2 Tbsp. Dijon mustard for the lemon peel and vanilla.

Joette Droz

Kalona, IA

Exchange List Values

• Carbohydrate 0.5

• Vegetable 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 0.9 gm)

• Cholesterol 0 mg

• Sodium 115 mg

• Potassium 405 gm

• Total Carb 20 gm

• Dietary Fiber 4 gm

• Sugars 9 gm

• Protein 1 gm

• Phosphorus 45 gm

Crisp Carrot Casserole

Jan McDowell

New Holland, PA

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 50 minutes

6 cups sliced carrots

1 large onion, chopped

2 Tbsp. trans-fat free tub margarine

1 cup shredded 75%-reduced fat cheddar cheese

1 oz. lightly crumbled baked potato chips

1. In a covered saucepan, cook carrots and onions in small amount of water until barely crisp-tender. Drain.

2. Place carrots and onions in a greased 9 × 13 baking dish.

3. Slice margarine into pieces and layer over top of carrots and onions in dish.

4. Sprinkle with cheese. Top with potato chips.

5. Bake at 350° for 30–40 minutes, until casserole is hot through and bubbling at edges.

Warm Memories:

I always have an empty dish to take home from potlucks!

Exchange List Values

• Starch 0.5

• Vegetable 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 115 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.0 gm)

• Cholesterol 5 mg

• Sodium 210 mg

• Potassium 385 gm

• Total Carb 15 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 6 gm

• Phosphorus 115 gm

Mercy Home Medley

Esther H. Becker

Gordonville, PA

Makes 8 servings, about 5 oz. per serving

Prep. Time: 25–30 minutes

Cooking Time: 20–30 minutes

1 medium onion, chopped

2 garlic cloves, minced, optional

2 Tbsp. oil

3 tomatoes, chopped

2 cups finely shredded cabbage

2 cups diced potatoes, peeled, or unpeeled

5 cups finely shredded kale

pepper, optional

hot pepper flakes, optional

1. In a large pan, sauté onions and garlic until translucent.

2. Add tomatoes. Cover and cook 5 minutes.

3. Add cabbage and potatoes. Simmer gently, covered, for 10 minutes, or until vegetables are nearly tender.

4. Stir in kale. Continue cooking, covered, for about 10 minutes, or just until kale is tender but not mushy.

5. Stir in hot pepper flakes if you like.

Warm Memories:

This dish was served every day when we visited Mercy Home in Maseno, Kenya, a girl’s orphanage. The cooks there used only salt for seasoning, but I like the zip that pepper, pepper flakes, and minced garlic add.

Good Go-Alongs:

Chapati

Exchange List Values

• Starch 0.5

• Vegetable 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 115 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.3 gm)

• Cholesterol 0 mg

• Sodium 25 mg

• Potassium 530 gm

• Total Carb 18 gm

• Dietary Fiber 3 gm

• Sugars 6 gm

• Protein 3 gm

• Phosphorus 85 gm

Cabbage Casserole

Cova Rexroad

Baltimore, MD

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 45 minutes

1½ cups crushed corn flakes, divided

2 Tbsp. tub margarine, trans-fat free

10¾-oz. can lower-sodium, lower-fat cream of celery soup

¼ cup low-fat mayonnaise

6–7 cups shredded cabbage

1 cup 75%-less fat sharp cheddar cheese, divided

1. Put 1 cup corn flakes in bottom of 9 × 13 baking dish.

2. Heat together margarine, soup, mayonnaise and ¾ cup cheese until the cheese is melted.

3. Add to cabbage and mix.

4. Pour and spread the cabbage mixture over the cornflakes in the baking dish. Pat it down to fill the baking dish.

5. Sprinkle ½ cup corn flakes on top.

6. Cover with foil and bake at 350° for 30 minutes.

7. Remove cover, sprinkle on remaining cheese. Bake 15 minutes longer to finish.

Tips:

Chopped red sweet pepper added to the cabbage gives a festive look. I use frozen peppers from my freezer.

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 120 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.2 gm)

• Cholesterol 5 mg

• Sodium 380 mg

• Potassium 300 gm

• Total Carb 15 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 6 gm

• Phosphorus 100 gm

German Red Cabbage

Annie C. Boshart

Lebanon, PA

Makes 12 servings, about 5 oz. per serving

Prep. Time: 30–40 minutes

Cooking/Baking Time: 3–4 hours

1 large red cabbage, shredded

3 apples, peeled and cored, sliced thin

1 medium onion, chopped or sliced

4 tsp. sugar

salt to taste

2 bay leaves

10 whole cloves

½ lb. bacon

2 Tbsp. white vinegar, or more to taste

1. Place water in bottom of Dutch oven or 4 quart pot. Put in half the apples, half the onions, half the sugar, and some salt to taste.

2. Put in all the cabbage.

3. Top with the rest of the apples, onions, sugar, and any more salt desired. Add bay leaves and cloves.

4. Cover and cook on low heat.

5. Meanwhile, fry bacon until brown. Remove bacon and set aside on paper towels. Pat it dry. Chop.

6. Reserve 1½ Tbsp. bacon grease and discard the rest.

7. Add the chopped bacon and the reserved grease on top of the cabbage.

8. Add vinegar. Simmer 3–4 hours on low. Add more vinegar to your taste.

9. Remove bay leaves and cloves and discard.

Tips:

1. This could be cooked to completion in a slow cooker if desired to serve at a buffet meal.

2. To shred the cabbage efficiently and with less mess, use a food processor with a slicer blade. You can run the apples and onions through as well.

3. This dish improves with age and reheating!

Warm Memories:

Originally a German immigrant cooked and served us this delicious dish.

Good Go-Alongs:

Sausage and hot German potato salad

Exchange List Values

• Fruit 0.5

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 100 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.7 gm)

• Cholesterol 5 mg

• Sodium 150 mg

• Potassium 305 gm

• Total Carb 14 gm

• Dietary Fiber 3 gm

• Sugars 9 gm

• Protein 4 gm

• Phosphorus 65 gm

Cheesy Zucchini

Louise Stackhouse

Benton, PA

Makes 6 servings, about 3 oz. per serving

Prep. Time: 10 minutes

Cooking/Baking Time: 20 minutes

2 small to medium size zucchini, peeled, sliced

1 large onion, sliced

3 Tbsp. no trans-fat tub margarine, sliced

salt and pepper to taste

2 slices (¾-oz. each) reduced-fat American cheese

basil, fresh or dry

1. Spray casserole bowl with non-stick cooking spray.

2. Layer zucchini and onion in bowl, adding slices of butter, salt and pepper as you go.

3. Lay cheese on top. Sprinkle with basil.

4. Cover and microwave approximately 20 minutes until zucchini is tender when tested with a fork.

Variation:

Sauté onion and zucchini in margarine in a large skillet. Add cheese and basil on top. Cover and cook on low until tender.

Exchange List Values

• Vegetable 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.6 gm)

• Cholesterol 5 mg

• Sodium 145 mg

• Potassium 185 gm

• Total Carb 6 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 2 gm

• Phosphorus 85 gm

Oven Roasted Vegetables

Martha G. Zimmerman

Lititz, PA

Makes 4 servings

Prep. Time: 20 minutes

Baking Time: 30 minutes

1 medium zucchini

1 medium summer squash or another zucchini

1 medium red bell pepper

1 medium yellow bell pepper

1 lb. fresh asparagus

1 sweet potato, optional

1 red onion

1–3 garlic cloves, minced

3 Tbsp. olive oil

salt and pepper, to taste

Italian herb seasoning, to taste

1. Cut vegetables into bite-sized pieces.

2. Place on two large rimmed baking sheets.

3. Drizzle olive oil evenly over vegetables. Sprinkle evenly with garlic, salt, pepper, and Italian seasoning.

4. Mix well. (Hands work well for this!)

5. Bake at 400° for 25–35 minutes, stirring and flipping every 5–10 minutes. Test a few vegetables at 25 minutes to see if they are done to your preference. Keep roasting and stirring until soft to your liking.

Exchange List Values

• Vegetable 3.0

• Fat 2.0

Basic Nutritional Values

• Calories 155 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 7.5 gm)

• Cholesterol 0 mg

• Sodium 15 mg

• Potassium 595 gm

• Total Carb 14 gm

• Dietary Fiber 4 gm

• Sugars 7 gm

• Protein 4 gm

• Phosphorus 95 gm

Oven Brussels Sprouts

Gail Martin

Elkhart, IN

Makes 8 servings

Prep. Time: 15 minutes

Baking Time: 15–20 minutes

1½ lbs. Brussels sprouts, halved

¼ cup plus 2 Tbsp. olive oil

juice of 1 lemon

½ tsp. salt

½ tsp. pepper

½ tsp. crushed red pepper flakes

1. In a large bowl, toss halved sprouts with 2 Tbsp. olive oil.

2. Place them on a single layer on a rimmed cookie sheet.

3. Roast sprouts in the oven at 450°, stirring twice, until crisp and lightly browned, about 15–20 minutes.

4. Whisk together in a large bowl ¼ cup oil, lemon juice, salt, pepper, and red pepper flakes.

5. Toss sprouts with dressing and serve.

Tip:

Don’t overcook the sprouts.

Warm Memories:

This is a lovely dish for any meal but especially nice at Easter.

Good Go-Alongs:

Sliced ham and new potatoes

Exchange List Values

• Vegetable 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 120 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 7.4 gm)

• Cholesterol 0 mg

• Sodium 165 mg

• Potassium 280 gm

• Total Carb 7 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 2 gm

• Phosphorus 50 gm

Creamed Peas and Mushrooms

Diena Schmidt

Henderson, NE

Makes 8 servings, about 4 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 25 minutes

20-oz pkg. frozen peas

½ cup mushroom caps

1 Tbsp. minced onion

2 Tbsp. trans-fat-free tub margarine

2 Tbsp. flour

1½ cups fat-free half-and-half

3 Tbsp. reduced-fat Velveeta cheese

¼ tsp. salt

1. Cook peas in boiling salted water until tender.

2. Sauté mushrooms and onion in oil until lightly browned. Add to peas.

3. Stir flour into remaining drippings. Add half-and-half gradually, cooking and stirring until slightly thickened.

4. Turn heat to low and add cheese. Stir until dissolved. Combine with peas and mushrooms.

Exchange List Values

• Starch 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 115 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.0 gm)

• Cholesterol 5 mg

• Sodium 280 mg

• Potassium 195 gm

• Total Carb 15 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 6 gm

• Phosphorus 185 gm

Garlic Mushrooms

Lizzie Ann Yoder

Hartville, OH

Makes 4 servings, about ½ cup per serving

Prep. Time: 20 minutes

Cooking Time: 15–20 minutes

3 Tbsp. trans-fat free tub margarine

2 cloves garlic, minced

1 lb. mushrooms, sliced

4 scallions, chopped

1 tsp. lemon juice

1. In a skillet, melt the butter and sauté the garlic briefly.

2. Add mushrooms, scallions, and lemon juice and cook, stirring, about 10 minutes.

Good Go-Alongs:

A nice side dish for meat.

Exchange List Values

• Vegetable 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 90 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 2.0 gm)

• Cholesterol 0 mg

• Sodium 75 mg

• Potassium 400 gm

• Total Carb 5 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 4 gm

• Phosphorus 105 gm

Grilled Onions

Loretta Weisz

Auburn, WA

Makes 4 servings, 2 wedges per serving

Prep. Time: 5 minutes

Grilling Time: 35–45 minutes

2 medium white, or yellow, sweet onions

butter-flavored cooking spray

¼ tsp. pepper

¼ tsp. salt

1. Slice each onion into 4 wedges, but without slicing through the bottom, so that each onion stays whole.

2. Spray each onion with one spray of cooking spray. Sprinkle evenly with salt and pepper, being sure it gets down between each wedge.

3. Wrap stuffed onions tightly in foil.

4. Grill until soft and tender, 35–45 minutes.

Tip:

These onions are delicious with grilled steaks and chicken.

Exchange List Values

• Vegetable 2.0

Basic Nutritional Values

• Calories 40 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 155 mg

• Potassium 145 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 1 gm

• Phosphorus 35 gm

Jumbleberry Crumble

Joanna Harrison

Lafayette, CO

Makes 10 servings, 2” × 3½” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 50 minutes

3 cups strawberries

1½ cups blueberries

1½ cups raspberries

⅓ cup Splenda Blend for Baking

3 Tbsp. quick-cooking tapioca

½ cup flour

½ cup quick oats

¼ cup Splenda Brown Sugar Blend

1 tsp. cinnamon

5 Tbsp. trans-fat-free tub margarine

1. In large bowl, combine berries, tapioca, and Splenda Blend for Baking.

2. Pour into a greased 11 × 7 baking dish. Let stand 15 minutes.

3. Combine flour, oats, brown sugar blend, and cinnamon in small bowl.

4. Stir in melted margarine.

5. Sprinkle over berry mixture.

6. Bake at 350° for 45–50 minutes or until filling is bubbly and topping is golden brown. Serve warm.

Tips:

I’ve used fresh or frozen berries depending on the season. Yummy with vanilla ice cream.

Exchange List Values

• Carbohydrate 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.5 gm)

• Cholesterol 0 mg

• Sodium 45 mg

• Potassium 145 gm

• Total Carb 30 gm

• Dietary Fiber 3 gm

• Sugars 14 gm

• Protein 2 gm

• Phosphorus 45 gm

Keep a notebook of when you have guests over for a meal. List how many people attended, the weather, menus, how much you made, and how much was left over. This is handy to look at when you are planning for new guests.

Jane Geigley, Lancaster, PA

Blackberry Rolypoly

Elaine Gibbel

Lititz, PA

Makes 12 servings, 1 slice per serving

Prep. Time: 30 minutes

Baking Time: 30 minutes

2 cups flour

2 tsp. baking powder

½ tsp. salt

1 Tbsp. sugar

dash nutmeg

4 Tbsp. trans-fat-free tub margarine

¾ cup milk

3–4 sprays of cooking spray

6 cups blackberries

1 cup granular Splenda

½ tsp. salt

whipped topping, optional

1. Combine flour, baking powder, ½ tsp. salt, sugar and nutmeg. Work 4 Tbsp. butter into dry ingredients with fingers. Gradually stir in milk until dough holds together but is soft. Turn out onto floured board and roll into a ½” thick rectangle

2. Spray with cooking spray.

3. Combine berries, sugar and ½ tsp. salt. Sprinkle ½ fruit mixture over dough. Roll up like a jelly roll.

4. Place in greased 8 × 12 pan, seam side down. Spoon remaining fruit mixture around roll.

5. Bake at 425° for 30 minutes. Cut into 12 slices. Serve with whipped topping if your diet allows.

Exchange List Values

• Carbohydrate 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 150 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.0 gm)

• Cholesterol 0 mg

• Sodium 290 mg

• Potassium 165 gm

• Total Carb 27 gm

• Dietary Fiber 4 gm

• Sugars 8 gm

• Protein 4 gm

• Phosphorus 130 gm

Fruit Cobbler

Verna Birky

Albany, OR

Makes 15 servings, a 2⅗”× 3” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 45–55 minutes

4 cups fresh fruit

½ cup granular Splenda

½ tsp. cinnamon

1 egg, beaten

½ cup fat-free milk

⅓ cup canola oil

1 cup flour

½ cup Splenda Blend for Baking

1 tsp. baking powder

¼ tsp. salt

1–2 Tbsp. minute tapioca, optional

1. Arrange choice of fruit in lightly greased 9 × 13 pan. Sprinkle with ½ cup Splenda and cinnamon.

2. Combine egg, milk and oil.

3. Combine dry ingredients, add minute tapioca only if the fruit is quite juicy. Stir egg mixture into dry ingredients. Pour over layer of fruit.

4. Bake at 325° for 45 minutes until fruit is bubbling or soft. May need to bake longer, depending on choice of fruit.

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.2 gm)

• Cholesterol 15 mg

• Sodium 70 mg

• Potassium 75 gm

• Total Carb 19 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 2 gm

• Phosphorus 60 gm

If you’ve invited guests who have diabetes, call them ahead of time and tell them what recipes you’re making and the nutritional information if you have it.

Zucchini Strudel

Judith Houser

Hershey, PA

Makes 20 servings, 2½” square per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 50 minutes

Dough part:

4 cups flour

¾ cup Splenda Blend for Baking

½ tsp. salt

1 cup trans-fat-free tub margarine

Filling part:

4 cups peeled and cubed zucchini

½ to ⅔ cup lemon juice

¾ cup granular Splenda

¼ tsp. nutmeg

½ tsp. cinnamon

1. Cut together flour, Splenda, salt, and margarine until crumbly.

2. Press half of the mixture into a 9 × 13 baking pan to make a crust.

3. Bake at 375° for 10 minutes.

4. Combine zucchini and lemon juice in saucepan. Bring to a boil, covered.

5. Add Splenda and nutmeg. Simmer 5 minutes.

6. Add ½ cup reserved crumbs and stir over low heat until thickened.

7. Spread zucchini mixture over baked dough.

8. Cover with remaining crumbs. Sprinkle with cinnamon.

9. Bake at 375° for 30 minutes.

Tips:

Use smaller amount of lemon juice if you want a less tart dessert. A great way to use extra zucchini—people will think it’s an apple strudel.

Good Go-Alongs:

This is delicious served warm with vanilla ice cream.

Exchange List Values

• Carbohydrate 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.9 gm, Monounsat Fat 2.2 gm)

• Cholesterol 0 mg

• Sodium 135 mg

• Potassium 100 gm

• Total Carb 28 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 3 gm

• Phosphorus 40 gm

Peach Crumble

Nathan LeBeau

Rapid City, SD

Makes 8 servings, 2” × 4” rectangle per serving

Prep. Time: 10 minutes

Baking Time: 20–30 minutes

4 cups peeled, sliced fresh peaches

6 Tbsp. Splenda Brown Sugar Blend

⅓ cup (5⅓ Tbsp.) trans-fat-free tub margarine

¾ tsp. nutmeg

¾ tsp. cinnamon

1 cup crushed graham cracker

1. Mix Splenda and peaches together.

2. Place in a greased 8-inch pan.

3. Combine margarine, nutmeg, cinnamon and graham crackers.

4. Sprinkle mixture over top of peaches.

5. Bake at 375° for 20–30 minutes until bubbling.

Variation:

Use apples instead of peaches.

Exchange List Values

• Carbohydrate 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 2.3 gm)

• Cholesterol 0 mg

• Sodium 125 mg

• Potassium 195 gm

• Total Carb 26 gm

• Dietary Fiber 2 gm

• Sugars 15 gm

• Protein 2 gm

• Phosphorus 30 gm

Sunflower Cookies

Anna Kathryn Reesor

Markham, Ontario

Makes 5 dozen cookies, 1 cookie per serving

Prep. Time: 30 minutes

Baking Time: 10 minutes per cookie sheet

½ cup trans-fat-free tub margarine

6 Tbsp. Splenda Brown Sugar Blend

6 Tbsp. Splenda Blend for Baking

1 egg, beaten

½ tsp. vanilla

½ tsp. baking soda

2 tsp. hot water

1 cup shelled, unsalted sunflower seeds

½ cup all-purpose flour

½ cup rolled oats

½ cup chocolate chips

½ cup raisins

⅓ cup natural wheat bran

⅓ cup wheat germ

1 tsp. salt

1. In large bowl cream margarine and Splenda until fluffy. Stir in egg, vanilla and baking soda dissolved in hot water. Add all other ingredients and mix thoroughly.

2. Drop by spoonfuls onto lightly greased cookie sheet.

3. Bake at 350° for approximately 10 minutes.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 55 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 0.8 gm)

• Cholesterol 5 mg

• Sodium 65 mg

• Potassium 50 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 1 gm

• Phosphorus 40 gm

White Chip Pumpkin Cookies

Joanna Harrison

Lafayette, CO

Makes 60 cookies, 1 cookie per serving

Prep. Time: 15 minutes

Baking Time: 11–14 minutes

2 sticks (1 cup) butter

¼ cup Splenda Brown Sugar Blend

¼ cup Splenda Blend for Baking

1 egg

2 tsp. vanilla

1 cup cooked, puréed pumpkin

2 cups flour

1 tsp. ground cardamom

2 tsp. ground cinnamon

1 tsp. baking soda

1¼ cups white chocolate chips

⅔ cup chopped nuts, optional

1. Using a mixer, cream together butter, Splenda, egg, and vanilla. Beat in pumpkin.

2. Separately, stir together flour, cardamom, cinnamon, and baking soda.

3. Stir flour mixture into butter mixture. Stir in chocolate chips and optional nuts.

4. Drop spoonfuls onto greased cookie sheet.

5. Bake at 350° for 11–14 minutes.

Exchange List Values

• Carbohydrate 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 70 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.2 gm)

• Cholesterol 5 mg

• Sodium 50 mg

• Potassium 30 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 4 gm

• Protein 1 gm

• Phosphorus 15 gm

Forgotten Cookies

Penny Blosser

New Carlisle, OH

Makes 30 cookies, 1 cookie per serving

Prep. Time: 20 minutes

Baking Time: until oven cools or overnight

2 egg whites

⅔ cup sugar

pinch salt

1 tsp. vanilla

½ cup chopped nuts

½ cup chocolate chips

1. Preheat oven to 350°.

2. Beat egg whites until foamy. Gradually add sugar, beating until stiff. Fold in remaining ingredients.

3. Drop cookies onto foil-lined cookie sheet. Place in 350° oven.

4. Turn oven off immediately. Let cookies in oven until cooled completely or overnight.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 45 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.5 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 25 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 6 gm

• Protein 1 gm

• Phosphorus 10 gm

No-Bake Chocolate Cookies

Penny Blosser

Beavercreek, OH

Makes 3 dozen, 36 servings, 1 cookie per serving

Prep. Time: 20 minutes

Cooking Time: 15 minutes

Cooling Time: 30 minutes

½ cup trans-fat-free tub margarine

½ cup fat-free milk

1 cup Splenda Blend for Baking

1 cup chocolate chips

½ cup peanut butter

3 cups quick oats

1 tsp. vanilla

1. Put margarine, milk, Splenda and chocolate chips in a saucepan.

2. Bring to boil, and boil 1 minute. Remove from heat.

3. Stir in peanut butter and vanilla until melted.

4. Add rolled oats. Mix.

5. Drop by heaping tablespoon onto waxed paper lined baking sheet.

6. Let cool until set.

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 110 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.1 gm)

• Cholesterol 0 mg

• Sodium 40 mg

• Potassium 70 gm

• Total Carb 14 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 2 gm

• Phosphorus 50 gm

Apricot Bars

Shirley Thieszen

Lakin, KS

Virginia Bender

Dover, DE

Makes 20 servings, 2½” × 2¼” bar per serving

Prep. Time: 20 minutes

Baking Time: 40–45 minutes

½ cup egg substitute, divided

½ cup + 2 Tbsp. trans-fat-free tub margarine, divided

1 tsp. baking powder

1 cup flour

6 Tbsp. Splenda Blend for Baking

1¼ cups quick oats

1 cup sugar-free apricot jam, or preserves

½ cup granular Splenda

¼ cup egg substitute

2 Tbsp. margarine

⅔ cup coconut

1. Combine ¼ cup egg substitute, ½ cup margarine, baking powder, flour, Splenda and quick oats. Press into greased 9 × 13 baking pan.

2. Spread batter with apricot jam.

3. Mix together granular Splenda, ¼ cup egg substitute, 2 Tbsp. margarine and coconut. Spread this mixture over apricot jam.

4. Bake at 350° for 40–45 minutes. Cut when cool.

Variation:

Add ⅓ cup pecan or walnut pieces and ½ tsp. vanilla to ingredients in step 3.

Loren J. Zehr

Ft. Myers, FL

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 125 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 1.5 gm)

• Cholesterol 0 mg

• Sodium 80 mg

• Potassium 55 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 2 gm

• Phosphorus 55 gm

Date Nut Bars

Anna A. Yoder

Millersburg, OH

Makes 24 servings, 2” square per serving

Prep. Time: 20 minutes

Baking Time: 15–20 minutes

2 eggs

6 Tbsp. Splenda Blend for Baking

½ cup trans-fat-free tub margarine

¾ cup whole wheat flour

¼ tsp. baking powder

1 cup chopped nuts

1 cup chopped dates

1. Beat eggs and add Splenda, mixing well. Add melted margarine.

2. Sift together flour and baking powder and add to batter. Beat gently. Fold in nuts and dates. Pour into greased 9 × 13 pan.

3. Bake at 350° for about 15–20 minutes. Cool, cut and serve.

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 105 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.6 gm, Monounsat Fat 1.5 gm)

• Cholesterol 15 mg

• Sodium 40 mg

• Potassium 85 gm

• Total Carb 11 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 2 gm

• Phosphorus 50 gm

Chocolate Brownies

Sandy Zeiset Richardson

Leavenworth, WA

Makes 16 servings, 2” square per serving

Prep. Time: 20 minutes

Baking Time: 30 minutes

2 eggs

6 Tbsp. Splenda Blend for Baking

½ tsp. vanilla

½ cup light (50% less calories and sugar) chocolate syrup

⅓ cup canola oil

¾ cup flour

½ tsp. salt

½ cup chopped nuts

1. Beat eggs until foamy. Add Splenda and vanilla. Beat.

2. Add chocolate syrup and oil. Beat.

3. Add flour and salt. Mix thoroughly. Fold in nuts.

4. Spread into 8" square nonstick pan.

5. Bake at 350° for 30 minutes.

Exchange List Values

• Carbohydrate 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 125 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 3.4 gm)

• Cholesterol 25 mg

• Sodium 95 mg

• Potassium 50 gm

• Total Carb 13 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 2 gm

• Phosphorus 35 gm

Cheesecake

Dot Hess

Willow Street, PA

Makes 15 servings

Prep. Time: 30 minutes

Baking Time: 1 hour 10 minutes

Chilling Time: 3 hours

Crust:

1½ cups crushed graham crackers

2 Tbsp. Splenda Blend for Baking

¼ cup trans-fat-free tub margarine

Filling:

3 8-oz. pkgs. fat-free cream cheese, softened

5 eggs

½ cup Splenda Blend for Baking

1½ tsp. vanilla

Topping:

1½ pints fat-free sour cream

⅓ cup granular Splenda

1½ tsp. vanilla

1. Combine graham crackers, sugar, and margarine. Press into bottom of 9-inch spring-form pan.

2. Beat cream cheese well with mixer. Add eggs, one at a time, mixing well after each one.

3. Add Splenda and vanilla.

4. Pour gently over prepared crust.

5. Bake at 300° for 1 hour. Cool 5 minutes. Do not turn off oven.

6. As the cake cools, mix sour cream, Splenda, and vanilla.

7. Spread topping on cake and bake 5 minutes more.

8. Chill for at least 3 hours before serving.

Good Go-Alongs:

Good with canned pie filling on top

Variation:

Omit crust. Bake at 350° for 35 minutes and proceed with topping.

Renée Hankins

Narvon, PA

Exchange List Values

• Fat-Free Milk 0.5

• Carbohydrate 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.7 gm)

• Cholesterol 75 mg

• Sodium 440 mg

• Potassium 230 gm

• Total Carb 26 gm

• Dietary Fiber 0 gm

• Sugars 15 gm

• Protein 10 gm

• Phosphorus 330 gm

Date Pudding (an old-fashioned trifle from scratch!)

Clara Byler

Hartville, OH

Makes 12 servings, 2” × 2⅔” rectangle per serving

Prep. Time: 30 minutes

Cooking/Baking Time: 45 minutes

Cooling Time: 1 hour

1 cup dates

1 tsp. baking soda

1 Tbsp. butter

1 cup boiling water

½ cup Splenda Blend for Baking

1 egg

1½ cups flour

1 cup chopped nuts

1 tsp. vanilla

Sauce:

2 cups water

½ cup Splenda Brown Sugar Blend

1 Tbsp. butter

2 Tbsp. flour

1 tsp. vanilla

pinch of salt

whipping cream or whipped topping, optional

1. In a heatproof mixing bowl, pour boiling water over the dates, baking soda and butter. Let cool for 30 minutes.

2. Add sugar, flour, egg, and vanilla. Beat well.

3. Stir in nuts.

4. Pour batter into greased 8 × 8 pan.

5. Bake at 350° for 35 minutes or until toothpick comes out clean. Cool at least 1 hour.

6. To make sauce, bring water to boil in covered saucepan.

7. Add rest of sauce ingredients and bring to a boil again.

8. Remove from heat. Allow to cool for at least 30 minutes.

9. Break the cooled cake (date pudding) into pieces and put in pretty glass serving dish.

10. Drizzle sauce over the pieces.

Tip:

Layer the broken cake pieces and sauce with optional whipped cream.

Exchange List Values

• Carbohydrate 2.5

• Fat 1.5

Basic Nutritional Values

• Calories 245 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.5 gm, Monounsat Fat 1.5 gm)

• Cholesterol 15 mg

• Sodium 125 mg

• Potassium 160 gm

• Total Carb 39 gm

• Dietary Fiber 2 gm

• Sugars 20 gm

• Protein 4 gm

• Phosphorus 70 gm

When a recipe calls for softened cream cheese, remove the cream cheese from the refrigerator at least 2 hours before starting the recipe.

Mamie Christopherson, Rio Rancho, NM

Royal Raspberry Cake

Miriam Christophel

Battle Creek, MI

Makes 20 servings

Prep. Time: 25 minutes

Baking Time: 30–35 minutes

Cake:

2 cups flour

½ tsp. salt

1 Tbsp. baking powder

⅓ cup no-trans-fat tub margarine, softened

½ cup Splenda Blend for Baking

1 egg, room temperature

1 cup fat-free milk, room temperature

1 tsp. vanilla

3½ cups red raspberries

Glaze:

1½ cups granular Splenda

¼ cup cornstarch

1⅔ Tbsp. water

½ tsp. vanilla

1. Sift together flour, salt and baking powder. Set aside.

2. Cream margarine with mixer. Add Splenda gradually, beating well after each addition. Stir in egg.

3. Combine milk and vanilla.

4. Add dry ingredients to margarine mixture, alternating with milk and vanilla and beating well after each addition.

5. Spread cake batter into greased 9 × 13 pan. Spread berries evenly over the top.

6. Bake at 350° for 30–35 minutes or until center of cake springs back when lightly touched. Cool 5 minutes.

7. To make glaze, blend Splenda and cornstarch until a very fine powder. Pour into a small bowl. Add vanilla and water and stir well. Spread over cake.

Tip:

Serve warm with ice cream or frozen yogurt.

Exchange List Values

• Carbohydrate 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 120 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 0.8 gm)

• Cholesterol 10 mg

• Sodium 145 mg

• Potassium 70 gm

• Total Carb 21 gm

• Dietary Fiber 2 gm

• Sugars 8 gm

• Protein 2 gm

• Phosphorus 105 gm

Blueberry Spice Cake

Rosalle M. Otto

Champaign, IL

Makes 20 servings, 2¼” × 2½” rectangle per serving

Prep. Time: 25 minutes

Baking Time: 30 minutes

1 pint blueberries

2 cups flour

2 tsp. baking powder

1 tsp. baking soda

½ tsp. ground cinnamon

½ tsp. ground cloves

½ tsp. ground allspice

½ tsp. salt

⅓ cup trans-fat-free tub margarine, softened

½ cup Splenda Blend for Baking

1 egg, room temperature

3 Tbsp. molasses

1 cup 1% buttermilk

1. Toss berries in a little flour.

2. Sift flour, measuring 2 cups. Resift flour with baking powder, baking soda, cinnamon, cloves, allspice and salt.

3. Cream butter and white sugar. Beat egg and add to batter.

4. Gradually beat in molasses. Add this mixture alternately with milk to dry ingredients.

5. Fold in blueberries. Spread batter into greased and floured 9 × 13 pan.

6. Bake at 375° for 30 minutes. Cool on rack.

Exchange List Values

• Carbohydrate 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 110 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 0.9 gm)

• Cholesterol 10 mg

• Sodium 200 mg

• Potassium 95 gm

• Total Carb 20 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 2 gm

• Phosphorus 80 gm

German Blueberry Kuchen

Mrs. A. Krueger

Richmond, British Columbia

Makes 20 servings, 3” square per serving

Prep. Time: 30 minutes

Baking Time: 40–45 minutes

Batter:

3 cups flour

¾ cup Splenda Blend for Baking

4 tsp. baking powder

½ tsp. salt

½ cup no-trans-fat tub margarine

1⅓ cups milk

2 eggs

2 tsp. vanilla

1 tsp. nutmeg

grated rind of 1 lemon

4 cups fresh, or frozen blueberries

Crumb Topping:

½ cup granular Splenda

½ cup flour

¼ cup no-trans-fat tub margarine

1. To prepare batter, combine flour, Splenda, baking powder, salt, margarine and milk in large bowl.

2. Beat 2 minutes with electric mixer or 300 strokes by hand. Add eggs, vanilla, nutmeg and lemon rind. Mix thoroughly.

3. Pour batter into greased and floured 12 × 16 baking pan. (Do not use a smaller pan.) Sprinkle with blueberries.

4. To prepare crumb topping rub together Splenda, flour and margarine until mixture is crumbly. Sprinkle over layer of blueberries.

5. Bake at 350° for 40–45 minutes. Cut into squares.

Exchange List Values

• Carbohydrate 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 190 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 1.9 gm)

• Cholesterol 20 mg

• Sodium 200 mg

• Potassium 80 gm

• Total Carb 30 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 4 gm

• Phosphorus 145 gm

Dark Apple Cake

Amy Bauer

New Ulm, MN

Makes 24 servings, 2” square per serving

Prep. Time: 30 minutes

Baking Time: 50 minutes

½ cup trans-fat-free tub margarine

⅓ cup canola oil

4 eggs

1 cup Splenda Blend for baking

1 cup cold coffee

3 cups all-purpose flour

1½ tsp. baking soda

1½ tsp. ground cinnamon

½ tsp. ground nutmeg

½ tsp. ground cloves

½ tsp. salt

1 tsp. vanilla

1 cup chopped nuts

½ cup raisins

2 cups chopped apples

1. Cream sugar, shortening and eggs. Blend in coffee.

2. Add rest of ingredients. Mix well.

3. Pour into greased 9 × 13 pan. Bake at 350° for 50 minutes.

Exchange List Values

• Carbohydrate 1.5

• Fat 2.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.6 gm, Monounsat Fat 3.6 gm)

• Cholesterol 30 mg

• Sodium 170 mg

• Potassium 90 gm

• Total Carb 25 gm

• Dietary Fiber 1 gm

• Sugars 11 gm

• Protein 4 gm

• Phosphorus 55 gm

Raw Apple Cake

Kathryn Yoder

Minot, ND

Makes 20 servings

Prep. Time: 20 minutes

Baking/Cooking Time: 1 hour

Cake:

4 cups diced apples

1 cup Splenda Brown Sugar Blend

½ cup canola oil

1 cup nuts, optional

2 eggs, beaten

2 tsp. vanilla

2 cups whole wheat flour

2 tsp. baking soda

2 tsp. cinnamon

1 tsp. salt

Hard Sauce:

¼ cup margarine

6 Tbsp. Splenda Brown Sugar Blend

1⅓ Tbsp. flour

dash salt

1½ cups water

1 tsp. maple flavoring

1. To prepare cake combine apples and brown sugar and mix thoroughly. Add oil, nuts, eggs and vanilla.

2. Mix all dry ingredients and add to batter. Place in greased and floured 9 × 13 pan.

3. Bake at 350° for 40–50 minutes or until done.

4. To prepare hard sauce, melt margarine in saucepan. Add all other ingredients and cook until mixture thickens.

5. Pour over warm cake. Serve.

Exchange List Values

• Carbohydrate 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 180 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.4 gm, Monounsat Fat 4.2 gm)

• Cholesterol 20 mg

• Sodium 275 mg

• Potassium 105 gm

• Total Carb 26 gm

• Dietary Fiber 2 gm

• Sugars 9 gm

• Protein 2 gm

• Phosphorus 55 gm

Carrot Fruitcake

Margaret Wenger Johnson

Keezletown, VA

Makes 2 small loaves, 8 slices per loaf, 1 slice per serving

Prep. Time: 25 minutes

Cooling Time: 30 minutes

Baking/Cooking Time: 1 hour

1 cup grated carrots

1 cup raisins

6 Tbsp. honey

3 Tbsp. Splenda Blend for Baking

2 Tbsp. tub no-trans-fat margarine

1 tsp. cinnamon

1 tsp. allspice

1 tsp. salt

½ tsp. nutmeg

¼ tsp. cloves

1½ cups water

1½ cups whole wheat flour

1 tsp. baking soda

½ cup wheat germ

½ cup chopped walnuts

1. Cook carrots, raisins, honey, Splenda, margarine and spices in 1½ cups water for 10 minutes. Let cool.

2. Combine flour, baking soda, wheat germ and walnuts. Add dry ingredients to batter and mix well. Pour into 2 small, well-greased loaf pans.

3. Bake at 300° for 45 minutes.

Exchange List Values

• Carbohydrate 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 160 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.5 gm, Monounsat Fat 0.8 gm)

• Cholesterol 0 mg

• Sodium 245 mg

• Potassium 190 gm

• Total Carb 29 gm

• Dietary Fiber 3 gm

• Sugars 17 gm

• Protein 4 gm

• Phosphorus 105 gm

Chocolate Chip Applesauce Cake

Lois Cressman

Plattsville, Ontario

Ruby Lehman

Towson, MD

Makes 20 servings

Prep. Time: 25 minutes

Baking Time: 40 minutes

¾ cup Splenda Blend for Baking

½ cup cooking oil

2 eggs

2 cups unsweetened applesauce

2 cups flour

1½ tsp. baking soda

½ tsp. cinnamon

2 Tbsp. unsweetened cocoa

Topping:

½ cup chopped nuts

½ cup chocolate chips

1. To prepare cake batter combine Splenda, oil, eggs and applesauce. Beat lightly.

2. Add all dry ingredients and stir to mix.

3. Pour into greased 9 × 13 pan. Mix topping ingredients and sprinkle over batter.

4. Bake at 350° for 40 minutes. When cool, cut in 4 rows lengthwise and 5 rows crosswise to yield 20 pieces.

Exchange List Values

• Carbohydrate 1.5

• Fat 2.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.1 gm, Monounsat Fat 4.4 gm)

• Cholesterol 20 mg

• Sodium 105 mg

• Potassium 75 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 3 gm

• Phosphorus 45 gm

Chocolate Oatmeal Cake

Dorothy R. Hess

Coolidge, AZ

Makes 20 servings, 2” square per serving

Prep. Time: 20 minutes

Standing Time: 5–10 minutes

Baking Time: 35 minutes

1½ cups boiling water

1 cup rolled oats

⅓ cup canola oil

1 cup Splenda Blend for Baking

2 eggs

1 cup flour

½ tsp. salt

1 tsp. baking soda

½ cup cocoa

1 tsp. vanilla

½ cup chopped nuts

3 oz. chocolate chips

1. Pour boiling water over oatmeal in large mixing bowl and let stand for 5–10 minutes.

2. Add oil, Splenda, and eggs. Mix well. Add flour, salt, baking soda, cocoa and vanilla. Pour into greased and floured 9 × 13 baking pan.

3. Sprinkle nuts and chocolate chips over batter.

4. Bake at 350° for about 35 minutes.

Exchange List Values

• Carbohydrate 1.0

• Fat 1.5

Basic Nutritional Values

• Calories 135 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 2.8 gm)

• Cholesterol 15 mg

• Sodium 110 mg

• Potassium 75 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 10 gm

• Protein 2 gm

• Phosphorus 55 gm

Gingerbread with Lemon Sauce

Fran Sauder

Mount Joy, PA

Makes 12 servings, 2¼” × 3” rectangle per serving

Prep. Time: 20 minutes

Baking Time: 45 minutes

Cooking Time: 20 minutes

2 cups flour

½ cup Splenda Blend for Baking

1 tsp. ginger

1 tsp. cinnamon

⅓ cup canola oil

1 egg, beaten

2 Tbsp. molasses

½ tsp. salt

1 tsp. baking soda

1 cup 1%-fat buttermilk

whipped cream, optional

1. Sift together flour, sugar, ginger, and cinnamon.

2. Cut shortening into flour mixture to make fine crumbs. Take out ½ cup crumbs and set aside.

3. To remaining, add egg, molasses, salt, baking soda, and buttermilk. Beat well.

4. Pour into 9 × 9 greased and floured cake pan. Sprinkle with reserved crumbs.

5. Bake at 350° for 45 minutes. Serve with lemon sauce and optional whipped cream.

Lemon Sauce:

2 cups water

4 Tbsp. cornstarch

1½ cups granular Splenda

¼ tsp. salt

3 egg yolks

4 tsp. butter

juice of 2 lemons

zest of 1 lemon

1. Bring water to boil in covered saucepan.

2. Combine cornstarch, Splenda, and salt. Mix well. Add to boiling water, stirring constantly. Cook about 5 minutes on low heat. Mixture should be thickened.

3. Stir a small amount of hot sugar mixture into beaten egg yolks, whisking continuously. Return the whole mixture to pan and cook 1 more minute, stirring constantly.

4. Remove from heat; add lemon juice, zest, and butter.

Exchange List Values

• Carbohydrate 2.0

• Fat 2.0

Basic Nutritional Values

• Calories 235 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.9 gm, Trans Fat 0.1 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 4.8 gm)

• Cholesterol 65 mg

• Sodium 295 mg

• Potassium 125 gm

• Total Carb 34 gm

• Dietary Fiber 1 gm

• Sugars 14 gm

• Protein 4 gm

• Phosphorus 70 gm

Always check what you are baking a little earlier than stated in the recipe. Ovens do vary.

Mary Jones, Marengo, OH

Apple Cupcakes

24 servings, 1 cupcake per serving

Prep. Time: 20 minutes

Baking Time: 20–25 minutes

1 cup whole wheat flour

1¼ cups white flour

½ cup Splenda Blend for Baking

1½ tsp. baking soda

⅜ tsp. baking powder

1 tsp. ground cinnamon

½ tsp. ground cloves

⅔ cup canola oil

2 eggs

⅔ cup fat-free milk

1½ tsp. vanilla

3 cups chopped apples

½ cup raisins, optional

Topping:

1 Tbsp. trans-fat-free tub margarine, melted

2⅔ Tbsp. Splenda Brown Sugar Blend

½ cup chopped nuts

2 tsp. cinnamon

2 tsp. flour

¼ cup quick oats

1. Combine flours, Splenda, baking powder, baking powder, and spices in a bowl.

2. Add margarine, eggs, milk and vanilla and beat well. Fold in apples and raisins.

3. Fill greased and floured muffin cups at least ½ full.

4. Mix all topping ingredients and put 1 tsp. topping on each cupcake.

5. Bake at 350° for 20–25 minutes.

Exchange List Values

• Carbohydrate 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.2 gm, Monounsat Fat 4.4 gm)

• Cholesterol 15 mg

• Sodium 100 mg

• Potassium 80 gm

• Total Carb 18 gm

• Dietary Fiber 2 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 60 gm

New England Blueberry Pie

Krista Hershberger

Elverson, PA

Makes 8 servings, 1 slice per serving

Prep. Time: 15 minutes

Cooking Time: 12 minutes

Chilling Time: 1 hour

4 cups fresh blueberries, divided

½ cup Splenda Blend for Baking

3 Tbsp. cornstarch

¼ tsp. salt

¼ cup water

1 Tbsp. trans-fat-free tub margarine

pre-baked 9” pie shell (see page 203)

whipped cream, optional

1. Place 2 cups of blueberries in a baked pie shell.

2. In medium saucepan, cook sugar, cornstarch, salt, water, remaining 2 cups blueberries and butter. Stir continuously until thick.

3. Cool blueberry mixture for ½ hour. Pour cooled mixture over berries in pie crust. Chill.

4. Top with whipped cream before serving if you wish.

Warm Memories:

We have our own blueberry bushes so this is the first recipe to come out when we pick our first batch!

Exchange List Values

• Carbohydrate 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 150 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.6 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.2 gm)

• Cholesterol 0 mg

• Sodium 105 mg

• Potassium 65 gm

• Total Carb 30 gm

• Dietary Fiber 2 gm

• Sugars 19 gm

• Protein 1 gm

• Phosphorus 15 gm

Pumpkin Cupcakes

Shelley Burns

Elverson, PA

Makes 24 cupcakes, 1 cupcake per serving

Prep. Time: 20 minutes

Baking Time: 20–25 minutes

1 cup Splenda Blend for Baking

2 cups cooked pumpkin

2 cups flour

1 cup canola oil

¼ cup fat-free milk

4 eggs

1 tsp. salt

2 tsp. baking powder

2 tsp. baking soda

2 tsp. cinnamon

dash of nutmeg

½ cup coconut, optional

cinnamon and sugar, optional

1. Mix together Splenda, pumpkin, oil, milk and eggs.

2. Add flour, salt, baking powder, baking soda, cinnamon, and nutmeg. Fold in coconut if you wish.

3. Line 24 muffin cups with cupcake papers.

4. Divide batter among them.

5. Sprinkle cinnamon and sugar on tops of cupcakes if you wish.

6. Bake at 350° for 20–25 minutes or until toothpick inserted comes out clean.

Tip:

You can use canned or frozen pumpkin. I use frozen pumpkin. I get it out of the freezer a few hours before I am going to use it. I let it thaw and drain any excess water off before using it in the recipe.

Exchange List Values

• Carbohydrate 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 6.1 gm)

• Cholesterol 30 mg

• Sodium 245 mg

• Potassium 70 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 2 gm

• Phosphorus 75 gm

No-Added-Sugar Apple Pie

Faye Pankratz

Inola, OK

Makes 1 9” pie, 8 slices, 1 slice per serving

Prep. Time: 30 minutes

Chilling Time: 1 hours

Baking Time: 45 minutes

Pastry:

½ cup low-fat ricotta cheese

5 pkgs. artificial sweetener

3 Tbsp. fat-free milk

1 egg white

2 Tbsp. cooking oil

1½ tsp. vanilla

dash salt

2 cups flour

2 tsp. baking powder

2 Tbsp. water

Filling:

6–8 apples

¼ cup flour

½ tsp. cinnamon

10–12 pkgs. artificial sweetener

1. Mix pastry ingredients in the order given. Divide pastry into two equal pieces. Chill dough.

2. Roll each piece of dough into a 10” circle. Place 1 piece of pastry in pie pan.

3. Peel and slice apples. Toss with flour, cinnamon and sweetener. Spoon into pie shell.

4. Use remaining pastry for a top crust. Slit in several places.

5. Bake at 375° for 20 minutes. Reduce temperature to 325° and bake 25 minutes longer. (The edges of this pastry tend to get hard.)

Exchange List Values

• Starch 2.0

• Fruit 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 230 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.4 gm)

• Cholesterol 5 mg

• Sodium 140 mg

• Potassium 160 gm

• Total Carb 42 gm

• Dietary Fiber 2 gm

• Sugars 12 gm

• Protein 6 gm

• Phosphorus 195 gm

Simple Egg Custard Pie

Peggy Howell

Hinton, WV

Makes 8 servings, 1 slice per serving

Prep. Time: 10 minutes

Baking Time: 25–30 minutes

Cooling Time: 1 hour

4 eggs

¼ cup Splenda Blend for Baking

½ tsp. salt

2 cups fat-free milk

1 tsp. vanilla

9" unbaked pie shell (see page 203)

nutmeg, optional

cinnamon and sugar, optional

1. Mix eggs, Splenda, salt, milk, and vanilla together.

2. Pour into unbaked pie shell.

3. Sprinkle with nutmeg or cinnamon and sugar if you wish.

4. Place on lower oven rack. Bake at 425° for 25–30 minutes. Center may still be a little jiggly, but it will firm up as it cools.

5. Allow to cool 1 hour before serving.

Variation:

Spread ½ can prepared pie filling (blueberry or cherry) evenly over bottom of pie crust. Slowly pour custard filling over it so as not to disturb the fruit. Bake as instructed. The fruit under custard makes for a tasty treat!

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 120 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.1 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.8 gm)

• Cholesterol 95 mg

• Sodium 225 mg

• Potassium 140 gm

• Total Carb 14 gm

• Dietary Fiber 0 gm

• Sugars 9 gm

• Protein 6 gm

• Phosphorus 115 gm

Over-ripe bananas can be peeled and frozen in a plastic bag until it’s time to bake a bread or a cake.

Deb Kepiro, Strasburg, PA

Basic Pie Crust

Graham Kerr, from his book Charting a Course to Wellness

Makes 1 9” pie crust Serving size is ⅛ of a 9” pie

Prep. Time: 10 minutes

Baking Time: 10–12 minutes

¾ cup cake flour

½ tsp. sugar

1⅙ tsp. salt

1 Tbsp. non-aromatic olive oil

2 Tbsp. hard margarine (65% vegetable oil variety), frozen for 15 minutes

½ tsp. vinegar

2 Tbsp. ice water

1. In a mixing bowl, stir together cake flour, sugar, and salt.

2. Cut in olive oil and hard margarine with a pastry cutter or two knives until crumbly.

3. Sprinkle vinegar and ice water over dough. Toss with a fork until the dough is moistened and forms a ball.

4. Roll out on a lightly floured surface.

5. Fold dough gently in half, without creasing. Then fold in half again, also without creasing.

6. Lift folded dough into pie pan with point in center of pan. Unfold dough, patting it into place. Crimp the edge if you wish.

7. If your recipe calls for a baked crust, use a fork to prick the crust in several places over the bottom and sides. Bake at 400° for 10–12 minutes, until lightly browned.

Exchange List Values

• Starch 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 0.6 gm, Trans Fat 0.4 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.7 gm)

• Cholesterol 0 mg

• Sodium 50 mg

• Potassium 15 gm

• Total Carb 10 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 1 gm

• Phosphorus 10 gm

Lemon Pie for Beginners

Jean M. Butzer

Batavia, NY

Makes 8 servings

Prep. Time: 10 minutes

Cooking Time: 10–12 minutes

Cooling Time: 15 minutes

9-inch baked pastry shell (see page 203)

½ cup Splenda

4 Tbsp. cornstarch

¼ tsp. salt

1¾ cups water, divided

3 egg yolks, slightly beaten

2 Tbsp. trans-fat-free tub margarine

⅓ cup lemon juice

meringue or whipped cream, optional

1. Combine Splenda, cornstarch, salt, and ¼ cup water in 1½ quart microwave safe bowl.

2. Microwave remaining ¼ cup water on high until boiling. Stir into sugar mixture.

3. Microwave 4 to 6 minutes until very thick, stirring every 2 minutes.

4. Mix a little hot mixture into egg yolks. Blend yolks into sugar mixture.

5. Microwave 1 minute more.

6. Stir in margarine and lemon juice.

7. Cool for 15 minutes and pour into pie shell.

8. If desired, top with meringue and brown in oven for 10–15 minutes at 350° or serve with whipped cream.

Tips:

1. To make a meringue, beat 3 egg whites adding ¼ tsp. cream of tartar and 3 Tbsp. sugar slowly. Continue beating until stiff peaks form. Cover the lemon filling with meringue to edge of crust. Bake in 350° oven for 10–12 minutes or until meringue is golden.

2. Using the microwave is so much easier than cooking the filling on the top of the stove. You don’t have to worry about it sticking or burning to the bottom of the pan.

Exchange List Values

• Carbohydrate 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.3 gm)

• Cholesterol 70 mg

• Sodium 125 mg

• Potassium 25 gm

• Total Carb 21 gm

• Dietary Fiber 0 gm

• Sugars 12 gm

• Protein 2 gm

• Phosphorus 30 gm

Creamy Peanut Butter Dessert

Kristine Martin

Newmanstown, PA

Makes 16 servings, 2¼” × 3¼” rectangle per serving

Prep. Time: 15 minutes

Chilling Time: 30 minutes + 3 hours

Crust:

1¾ cups graham cracker crumbs

¼ cup trans-fat-free tub margarine

2 Tbsp. peanut butter

Filling:

8 oz. fat-free cream cheese, softened

½ cup peanut butter

½ cup granular Splenda

2 tsp. vanilla

16 oz. fat-free frozen whipped topping, thawed

3 Tbsp. chocolate syrup

1. Combine cracker crumbs, margarine, and peanut butter. Mix well. Set aside ½ cup for topping.

2. Press remaining crumb mixture into greased 9 × 13 baking dish.

3. Cover and refrigerate 30 minutes.

4. Meanwhile, make the filling. In a mixing bowl, beat cream cheese and peanut butter until smooth.

5. Beat in Splenda and vanilla. Fold in whipped topping.

6. Spoon filling over chilled crust.

7. Drizzle with chocolate syrup. Sprinkle with reserved ½ cup crumbs.

8. Cover. Freeze for at least 3 hours before serving.

9. Remove from freezer 15 minutes before serving.

Warm Memories:

I take this often to hot and cold dish dinners. Everyone always thinks it has ice cream in it, which it doesn’t so it’s a lot easier to keep from melting than something with ice cream. I always get requests for the recipe.

Tip:

This dessert can be frozen up to three months, so it’s convenient to make ahead for many occasions.

Exchange List Values

• Carbohydrate 1.5

• Fat 1.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 3.4 gm)

• Cholesterol 5 mg

• Sodium 225 mg

• Potassium 145 gm

• Total Carb 21 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 5 gm

• Phosphorus 140 gm

Rhubarb Dessert

Ruth Schiefer

Vassar, MI

Makes 20 servings, 2¼” square per serving

Prep. Time: 20 minutes

Cooking Time: 15 minutes

Cooling Time: 30 minutes

2 cups + 2 Tbsp. granular Splenda, divided

8 cups diced rhubarb

1 cup water

3 Tbsp. cornstarch

0.3-oz. pkg. sugar-free raspberry gelatin

2 cups graham cracker crumbs

½ cup trans-fat-free tub margarine, melted

8 oz. fat-free frozen whipped topping, thawed

1½ cups mini marshmallows, melted

1-oz. pkg. fat-free, sugar-free instant vanilla pudding

1½ cups fat-free milk

1. Combine 2 cups Splenda, rhubarb, water, and cornstarch in saucepan.

2. Bring to a boil, stirring frequently. Cook until thickened and clear.

3. Remove saucepan from heat. Stir in powdered gelatin.

4. Cool at least 30 minutes.

5. Mix graham cracker crumbs, margarine, and 2 Tbsp. Splenda. Set aside ⅓ cup for topping.

6. Press remaining crumbs in bottom of greased 9 × 13 pan to form crust.

7. Spread cooled rhubarb over crust.

8. In microwave safe bowl, melt marshmallows in microwave. Check and stir until smooth.

9. Mix together melted marshmallows and whipped topping, stirring vigorously to combine.

10. Spread mixture over rhubarb layer.

11. Mix vanilla pudding with milk for 2 minutes until thickened.

12. Gently spread pudding over marshmallow layer.

13. Sprinkle reserved crumbs on top. Refrigerate.

Tip:

Keep cold. Cut in squares.

Exchange List Values

• Carbohydrate 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 1.4 gm)

• Cholesterol 0 mg

• Sodium 175 mg

• Potassium 195 gm

• Total Carb 21 gm

• Dietary Fiber 1 gm

• Sugars 10 gm

• Protein 2 gm

• Phosphorus 85 gm

Fresh Peach Delight

Jan Mast

Lancaster, PA

Makes 20 servings, 2¼” square per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 35 minutes

Cooling Time: 1½ hours

½ cup trans-fat-free tub margarine

2 Tbsp. Splenda Brown Sugar Blend

1 cup chopped pecans

1 cup + 2 Tbsp. flour

8 oz. fat-free cream cheese, softened

1 cup confectioners sugar

1 tsp. vanilla

2 cups frozen whipped topping, thawed

2 Tbsp. cornstarch

⅓ cup granular Splenda

1½ cups water

0.3-oz. box sugar-free peach gelatin

4 cups sliced fresh peaches

1. To make a crust, combine margarine, Splenda, pecans, and flour. Press into a 9 × 13 baking pan.

2. Bake at 350° for 25 minutes. Cool at least 30 minutes.

3. Beat cream cheese until soft and smooth. Beat in vanilla and confectioners sugar.

4. Fold in whipped topping.

5. Spread filling on cooled crust.

6. To make topping, combine cornstarch and granular Splenda in a saucepan. Add water.

7. Cook until boiling. Boil and stir for 2 minutes.

8. Add gelatin and stir well. Allow to cool at least 30 minutes.

9. Combine gelatin mixture with sliced peaches and stir gently.

10. Refrigerate until cool but not gelled—between 15–30 minutes.

11. Pour cooled topping over filling.

12. Chill and cut into squares to serve.

Warm Memories:

Everyone loves this yummy dessert. It works well with fresh strawberries, fresh blueberries, etc. Just change the gelatin flavor and fruit for your own variation!

Exchange List Values

• Carbohydrate 1.5

• Fat 1.5

Basic Nutritional Values

• Calories 165 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 3.5 gm)

• Cholesterol 0 mg

• Sodium 125 mg

• Potassium 140 gm

• Total Carb 21 gm

• Dietary Fiber 1 gm

• Sugars 11 gm

• Protein 3 gm

• Phosphorus 105 gm

Beside each dish of food on the buffet, place a stack of cards with its recipe written on them. Then guests can take the recipe if they wish.

Anita Troyer, Fairview, MI

Mom’s Baked Rice Pudding

Stacie Skelly

Millersville, PA

Makes 6 servings, about ½ cup per serving

Prep. Time: 5 minutes

Baking Time: 1½ hours

Cooling Time: 30 minutes

1 quart (4 cups) 1% milk

½ cup white rice (not instant)

½ cup granular Splenda

pinch of salt

1 Tbsp. vanilla

cinnamon or nutmeg

1. Mix together milk, rice, Splenda, salt, and vanilla.

2. Pour into buttered 1½ quart casserole

3. Bake at 325° for 1½ hours. Stir every 20 minutes.

4. Sprinkle with cinnamon or nutmeg.

5. Cool at least 30 minutes and serve warm, or chill for several hours and serve cold.

Exchange List Values

• Starch 1.0

• Fat-Free Milk 0.5

Basic Nutritional Values

• Calories 140 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.5 gm)

• Cholesterol 10 mg

• Sodium 100 mg

• Potassium 265 gm

• Total Carb 23 gm

• Dietary Fiber 0 gm

• Sugars 11 gm

• Protein 7 gm

• Phosphorus 170 gm

Cracker Pudding

Anna Musser

Manheim, PA

Makes 6 servings, about 7 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 15 minutes

Chilling Time: 2 hours

1 quart (4 cups) fat-free milk

1 cup coarse saltine cracker crumbs

½ cup egg substitute

¾ cup granular Splenda

⅓ cup flaked coconut

pinch salt

1 Tbsp. vanilla

1. Combine milk and cracker crumbs in saucepan.

2. Heat to steaming.

3. In a mixing bowl, beat egg substitute, Splenda, coconut, and salt.

4. Add egg mixture to hot milk, stirring continuously.

5. Bring to boil, stirring.

6. Add vanilla. Boil 1 minute longer.

7. Pour into a heatproof serving dish. Cover.

8. Refrigerate until chilled, 2 hours.

Variation:

Top the cold pudding with 1½ cups whipped cream and sprinkle with one crushed 5th Avenue candy bar.

Esther S. Martin

Ephrata, PA

Exchange List Values

• Fat-Free Milk 0.5

• Carbohydrate 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 160 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.9 gm, Trans Fat 0.1 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.4 gm)

• Cholesterol 5 mg

• Sodium 275 mg

• Potassium 320 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 14 gm

• Protein 9 gm

• Phosphorus 185 gm

Fruit Pudding

Penny Blosser

New Carlisle, OH

Phoebe M. Yoder

Bristol, IN

Makes 10 servings, about 5½ oz. per serving

Prep. Time: 20 minutes

8 oz. can pineapple, undrained

11-oz. can mandarin oranges, undrained

17-oz. can fruit cocktail packed in juice, undrained

⅓ cup coconut

2 Tbsp. lemon juice

1-oz. pkg. sugar-free fat-free lemon instant pudding

1 cup fat-free milk

2 bananas, sliced

1. Combine pineapple, mandarin oranges, fruit cocktail, coconut and lemon juice.

2. Combine pudding and milk and mix well.

3. Combine fruit mixture with pudding mixture and stir gently to combine all ingredients.

4. Immediately before serving, fold in sliced bananas.

Exchange List Values

• Fruit 1.0

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 10)

• Total Fat 1 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 145 mg

• Potassium 255 gm

• Total Carb 22 gm

• Dietary Fiber 2 gm

• Sugars 16 gm

• Protein 1 gm

• Phosphorus 115 gm

Easy Baked Apples

Willard and Alice Roth

Elkhart, IN

Makes 12 servings

Prep. Time: 20 minutes

Cooking Time: 6–8 hours

12 medium baking apples, 4 lbs. total

½ cup raisins

½ cup chopped nuts

½ cup Splenda Brown Sugar Blend

½ tsp. nutmeg

1 tsp. cinnamon

3 slices fresh lemon

1¼ cups boiling water

1. Wash and core whole apples. Starting at the stem, peel about ⅓ of the way down.

2. Fill each apple with raisins and nuts. Stack into slow cooker.

3. Combine Splenda, nutmeg and cinnamon in small saucepan. Add lemon slices and pour boiling water over everything. Boil ingredients together for about 5 minutes. Pour over apples in slow cooker.

4. Cover and cook on low 6–8 hours. Serve hot or cold.

Exchange List Values

• Fruit 1.5

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 155 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.4 gm, Monounsat Fat 0.5 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 230 gm

• Total Carb 33 gm

• Dietary Fiber 4 gm

• Sugars 22 gm

• Protein 1 gm

• Phosphorus 40 gm

Merry Fruit Compote

A. Catharine Boshart

Lebanon, PA

Makes 20 servings, about ½ cup per serving

Prep. Time: 15 minutes

Cooking Time: 15 minutes

Cooling Time: 30 minutes or more

2 12-oz. pkgs. pitted prunes

12-oz. bottle diet ginger-ale

8-oz. pkg. dried apricots

1 cup raisins

1 cup orange juice

1 tsp. minced, peeled ginger root, or ¼ tsp. ground ginger

1 stick cinnamon

20-oz. can pineapple chunks canned in juice

16-oz. can pear halves canned in juice

½ cup granular Splenda

1. In 5-quart saucepan combine prunes, ginger-ale, apricots, raisins, orange juice, ginger and cinnamon. Bring to boiling over high heat. Reduce heat to low; cover and simmer 15 minutes or until fruit is tender.

2. Drain pineapple chunks and pear halves. Cut each pear in half lengthwise.

3. To fruit mixture in saucepan add pineapple, pears, and corn syrup. Stir gently with rubber spatula to mix well.

4. Cool at least 30 minutes before serving or refrigerate and serve chilled.

Exchange List Values

• Fruit 2.5

Basic Nutritional Values

• Calories 145 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 465 gm

• Total Carb 38 gm

• Dietary Fiber 4 gm

• Sugars 27 gm

• Protein 2 gm

• Phosphorus 40 gm

Lime Poppy Seed Fruit Salad

Diann Dunham

State College, PA

Makes 4½ cups, ½ cup per serving, 9 servings total

Prep. Time: 20 minutes

2 cups pineapple chunks, fresh or canned, juice reserved

1 orange, peeled and chopped

1 kiwi fruit, peeled and sliced

1 cup red or green grapes

1 cup quartered strawberries

Dressing:

¼ cup reserved pineapple juice

¼ tsp. grated lime peel

2 Tbsp. fresh lime juice

1 Tbsp. honey

1 tsp. poppy seeds

whole strawberries, optional

1. Mix pineapple chunks, orange, kiwi, grapes, and strawberries in a bowl.

2. In a separate bowl, mix dressing ingredients. Add dressing to salad.

3. If desired, garnish with a few whole strawberries before serving.

Tips:

1. It looks very pretty in a clear bowl.

2. The salad is best made and eaten the same day. Strawberries get mushy if stored too long.

Warm Memories:

People can’t tell why it tastes better than other fruit salads. The lime juice and peel with the honey gives it a refreshing taste. I have used it for many years. I first made for a special Mother & Daughter brunch.

Good Go-Alongs:

It’s lovely for a simple dessert with shortbread cookies or coconut macaroons.

Exchange List Values

• Fruit 1.0

Basic Nutritional Values

• Calories 70 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 180 gm

• Total Carb 17 gm

• Dietary Fiber 2 gm

• Sugars 14 gm

• Protein 1 gm

• Phosphorus 20 gm

Healthy Fruit Salad

Ida C. Knopp

Salem, OH

Makes 8 servings, about ½ cup per serving

Prep. Time: 15 minutes

3 tart red apples, chopped

3 oranges, chopped

½ cup chopped celery

⅓ cup raisins

⅓ cup chopped nuts

2 Tbsp. honey

2 Tbsp. lemon juice

1. In a serving bowl toss apples, oranges, celery, raisins and nuts.

2. In a small bowl combine honey and lemon juice. Drizzle over fruit salad and serve.

Exchange List Values

• Fruit 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 120 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.4 gm, Monounsat Fat 0.5 gm)

• Cholesterol 0 mg

• Sodium 5 mg

• Potassium 250 gm

• Total Carb 24 gm

• Dietary Fiber 3 gm

• Sugars 19 gm

• Protein 2 gm

• Phosphorus 40 gm

Frozen Fruit

Anna A. Yoder

Millersburg, OH

Makes 20 servings, 2¼” square per serving

Prep. Time: 15 minutes

Freezing Time: 3 hours or more

Standing Time: 2 hours

3 cups water

1½ cups granular Splenda

8 medium bananas, sliced

20-oz. can crushed pineapple packed in juice

6-oz. can frozen orange juice, undiluted

1. Combine water and sugar and let stand to dissolve.

2. Combine bananas and pineapple. Set aside.

3. Add orange juice to sugar water. Pour mixture over bananas and pineapple, stirring gently until mixed. Pour into 9 × 13 baking dish with a lid. Cover dish and freeze for at least 3 hours.

4. Remove from freezer 2 hours before serving.

Variation:

Add some sliced fresh peaches and a small bottle of maraschino cherries. Pour ginger-ale over slush immediately before serving.

Veva Zimmerman Mumaw

Hatfield, PA

Exchange List Values

• Fruit 1.5

Basic Nutritional Values

• Calories 85 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 285 gm

• Total Carb 21 gm

• Dietary Fiber 2 gm

• Sugars 15 gm

• Protein 1 gm

• Phosphorus 20 gm

Fruit Slush

Julette Rush

Harrisonburg, VA

Makes 16 servings, about 6 oz. per serving

Prep. Time: 20 minutes

Freezing Time: 5–12 hours

½ cup granular Splenda

2 cups boiling water

6-oz. can frozen orange juice

12-oz. can apricot nectar

6 bananas, firmly ripe, mashed

1 Tbsp. lemon juice

20-oz. can crushed pineapple, undrained

16-oz. frozen no-sugar-added strawberries

1. In large bowl, dissolve Splenda in 2 cups boiling water.

2. Add frozen orange juice and 2 cans of water. Add apricot nectar.

3. Mash the bananas with the lemon juice to prevent browning. Add them to the bowl.

4. Add pineapple and strawberries. Stir all gently together.

5. Put bowl in freezer. Stir once an hour for 5 hours until slushy.

Tips:

For a potluck event, make this a day or more in advance. Get it out of the freezer 2–3 hours ahead of time to get to the right slushy consistency. Time to thaw may vary greatly depending on your home’s temperature. The slush keeps indefinitely in the freezer.

Exchange List Values

• Fruit 2.0

Basic Nutritional Values

• Calories 105 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 365 gm

• Total Carb 27 gm

• Dietary Fiber 3 gm

• Sugars 18 gm

• Protein 1 gm

• Phosphorus 25 gm

With a busy life, it is nice to have potluck dishes that can be made a day or two ahead of time.

Sue Hamilton, Benson, AZ

Grandma Moley’s Fruit Salad

Elva Evers

North English, IA

Makes 8 servings, about 6½ oz. per serving

Prep Time: 15 minutes

Cooking Time: 8-10 minutes

Standing Time: 20 minutes

20-oz can juice-packed pineapple chunks

1 orange

1 lemon

6–8 pkgs. sugar substitute

2 Tbsp. minute tapioca

6 small apples, cored and diced

2 bananas, sliced

1. Drain pineapple chunks, reserving juice.

2. Squeeze juice from orange and lemon. Combine all juices, sugar and tapioca. Let stand for about 5 minutes.

3. Heat mixture in microwave for 8–10 minutes, stirring every 2 minutes, until it thickens and tapioca is transparent. Cool.

4. Combine apples and pineapples. Fold in cooled dressing.

5. Immediately before serving, slice in bananas.

Exchange List Values

• Fruit 2.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 310 gm

• Total Carb 33 gm

• Dietary Fiber 3 gm

• Sugars 24 gm

• Protein 1 gm

• Phosphorus 20 gm

Rhubarb Tapioca

Carol Weber

Lancaster, PA

Elaine Gibbel

Lititz, PA

Makes 6 servings

Prep. Time: 10 minutes

Soaking Time: 20 minutes

Cooking Time: 20 minutes

Chilling Time: 1 hour

2 Tbsp. tapioca

⅓ cup cold water

2 cups chopped rhubarb

½ cup granular Splenda

¾ cup water

1 pint frozen strawberries

6 Tbsp. fat-free whipped topping, divided

1. Soak tapioca in ⅓ cup cold water for 20 minutes.

2. Cook rhubarb, Splenda and ¾ cup water until rhubarb is soft, about 5 minutes. Add tapioca slowly. Cook until mixture is transparent.

3. Fold in strawberries. Cool.

4. Divide among 6 dessert cups and top each cup with a tablespoon of whipped topping.

Exchange List Values

• Carbohydrate 1.0

Basic Nutritional Values

• Calories 55 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 5 mg

• Potassium 195 gm

• Total Carb 13 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 1 gm

• Phosphorus 15 gm

Prep as much as possible, so that you can enjoy your guests or family during the meal. Sharing food around your table is precious time, don’t miss it.

Julie Horst, Lancaster, PA

Orange Tapioca Fruit

Carol Eberly

Harrisonburg, VA

Makes 15 servings, about 5 oz. per serving

Prep. Time: 15 minutes

Cooking Time: 10 minutes

Chilling Time: 2–4 hours

½ cup minute tapioca

1 quart water

½ cup granular Splenda

6-oz. frozen orange juice concentrate

2 14-oz. cans mandarin oranges, drained

2 15-oz. cans sliced peaches, drained

1 banana, sliced

1. In a saucepan, heat water, Splenda, and tapioca, stirring often.

2. Cook until clear.

3. Remove from heat and stir in juice concentrate until dissolved.

4. Mix in fruit. Pour into serving dish.

5. Chill for 2–4 hours.

6. Stir in bananas just before serving.

Variation:

Use 20-oz. pineapple instead of fruit above. Use its juice, plus 6-oz. pineapple juice to make 1 quart liquid. Use same method above, adding 12 oz. frozen orange juice concentrate. Also delicious topped with whipped cream.

Ruth Hershey

Paradise, PA

Exchange List Values

• Carbohydrate 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 5 mg

• Potassium 210 gm

• Total Carb 19 gm

• Dietary Fiber 1 gm

• Sugars 13 gm

• Protein 1 gm

• Phosphorus 20 gm

Fruit Tapioca

Anna Weber

Atmore, AL

Makes 20 servings

Prep. Time: 15 minutes

Cooling Time: 1 hour

Cooking Time: 5 minutes

7 cups water

1 cup minute tapioca

1 cup granular Splenda

12-oz. can frozen orange concentrate

2 bananas, sliced

2 oranges, peeled, segments diced

1. Bring water to a boil and add tapioca and Splenda. Boil for 1 minute or until tapioca appears clear.

2. Remove from heat and add frozen concentrate. Mix well and cool.

3. Immediately before serving, fold in fruit slices.

Exchange List Values

• Starch 0.5

• Fruit 1.0

Basic Nutritional Values

• Calories 85 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 230 gm

• Total Carb 21 gm

• Dietary Fiber 1 gm

• Sugars 13 gm

• Protein 1 gm

• Phosphorus 20 gm

Reuben Appetizer Squares

Mary Ann Lefever

Lancaster, PA

Makes 24 servings, 2” square per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 12–15 minutes

2 cups baking mix

½ cup fat-free milk

2 Tbsp. vegetable oil

1 cup sauerkraut, well drained

2½-oz. pkg. thinly sliced smoked corned beef, coarsely chopped

⅔ cup light mayonnaise

1 Tbsp. pickle relish

1 Tbsp. ketchup

1½ cups reduced-fat shredded Swiss cheese (about 6 oz.)

1. Mix baking mix, milk, and oil until soft dough forms. Press into ungreased 9 × 13 baking pan.

2. Top with sauerkraut and corned beef.

3. Mix mayonnaise, relish, and ketchup; spread over corned beef. Sprinkle with cheese.

4. Bake at 450° until cheese is bubbly and crust is golden brown, 12–15 minutes.

5. Cut into 2-inch squares.

Warm Memories:

These squares are very different for church suppers and well received.

Exchange List Values

• Starch 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 90 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.9 gm)

• Cholesterol 5 mg

• Sodium 250 mg

• Potassium 45 gm

• Total Carb 8 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 4 gm

• Phosphorus 110 gm

Veggie Pizza

Jean Butzer

Batavia, NY

Julette Rush

Harrisonburg, VA

Makes 18 servings, 2" × 3” rectangle per serving

Prep. Time: 20–30 minutes

Cooking Time: 9–12 minutes

Chilling Time: 30 minutes

2 8-oz. pkgs. refrigerated crescent rolls

8-oz. pkg. fat-free cream cheese, softened

½ cup fat-free mayonnaise

1 tsp. dill weed

½ tsp. onion salt

¾-1 cup broccoli florets

¾-1 cup green pepper or mushrooms, chopped fine

¾-1 cup tomato, membranes and seeds removed, chopped fine

½ cup sliced ripe olives

¼ cup sweet onion or red onion, chopped fine

¾ cup cheddar cheese, shredded fine, optional

1. Separate dough into 4 rectangles.

2. Press onto bottom and up sides of 10 × 13 jelly roll baking pan to form crust.

3. Bake 9–12 minutes at 350° or until golden brown. Cool.

4. Mix cream cheese, dressing, dill, and onion salt until well blended.

5. Spread over cooled crust, but not too thickly. About ¼ cup mixture should be left over.

6. Top with chopped vegetables and optional cheese.

7. Press down lightly into cream cheese mixture.

8. Refrigerate. Cut into squares to serve.

Tips:

1. Add veggies of your preference and availability

2. Do not put the cream cheese mixture on too thick. There may be ¼ cup left after spreading it on the crescent rolls. This can be saved to use as a dip with any leftover vegetables you have.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 4.1 gm)

• Cholesterol 0 mg

• Sodium 400 mg

• Potassium 110 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 3 gm

• Phosphorus 150 gm

Crust from Scratch (for Veggie Pizza)

Mrs. Anna Gingerich

Apple Creek, OH

Makes 12 servings, 2” × 5” rectangle per serving

1 cup flour

2 tsp. sugar

2 tsp. baking powder

⅓ tsp. salt

3 Tbsp. tub margarine, no trans fat

½ cup fat-free milk

Mix well. Press dough into 9 × 13 baking pan. Bake at 350° for 10–15 minutes until golden. Allow to cool and proceed with toppings.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 110 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 2.2 gm)

• Cholesterol 5 mg

• Sodium 460 mg

• Potassium 140 gm

• Total Carb 13 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 190 gm

Shrimp Hors d’oeuvres

Barbara A. Hershey, Lititz, PA

Makes 24 servings, 2 pieces per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 20 minutes

½ cup tub margarine, no trans-fat

5-oz. jar Old English cheese spread

3 Tbsp. light mayonnaise

4½-oz. can shrimp, drained

6 English muffins, opened into 12 halves

1. Melt butter and cheese in heavy saucepan. Add mayonnaise and continue stirring until thick. Add shrimp.

2. Immediately spread on muffin halves.

3. Cut into quarters. Cover with plastic wrap and freeze up to 3 weeks.

4. Bake on cookie sheet at 350° for 10 minutes.

Variation:

Do not freeze assembled muffins. Broil 5–10 minutes—watch carefully!

Exchange List Values

• Starch 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.4 gm)

• Cholesterol 15 mg

• Sodium 190 mg

• Potassium 40 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 70 gm

Shrimp-Stuffed Celery

Lois W. Benner

Lancaster, PA

Makes 25 servings, 1 Tbsp. spread and 1 5” celery stick

Prep. Time: 20 minutes

Cooking Time: 5 minutes

Cooling Time: 20 minutes

Chilling Time: 1 hour

1 lb. fresh unshelled shrimp

3 cups boiling water

1 tsp. salt

¼ cup vinegar

dash pepper

3 oz. ⅓-less-fat cream cheese, softened

1 Tbsp. grated onion

½ tsp. Worcestershire sauce

⅓ cup reduced-fat light mayonnaise

1 Tbsp. sweet pickle juice

½ tsp. horseradish

dash garlic salt, optional

25 celery ribs, each 5” long

cherry tomatoes, olives, or small radishes, optional garnishes

1. Rinse shrimp thoroughly. Cook shrimp for 5 minutes in boiling water to which has been added salt, vinegar and pepper. Drain water. Cool shrimp, take off out shells and shred in blender.

2. Combine cream cheese, onion, Worcestershire sauce, mayonnaise, pickle juice, horseradish, garlic salt and shredded shrimp. Mix well and chill at least an hour.

3. Fill celery stalks with shrimp mixture and arrange in an attractive manner on a platter. Add either cherry tomatoes, olives or radishes for additional color.

Exchange List Values

• Fat 0.5

Basic Nutritional Values

• Calories 30 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.5 gm)

• Cholesterol 25 mg

• Sodium 90 mg

• Potassium 70 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 40 gm

Stuffed Mushrooms

Gloria Lehman, Singers Glen, VA

Melva Baumer, Mifflintown, PA

Makes 10 servings, 2 mushroom caps per serving

Prep. Time: 25 minutes

Cooking/Baking Time: 20–40 minutes

20 fresh mushrooms, about 1 lb.

¼ cup tub margarine, no trans-fat

2 Tbsp. onion, finely chopped

2 Tbsp. mushroom stems, finely chopped

½ cup Italian seasoned bread crumbs

¼ cup freshly grated Parmesan cheese

2 Tbsp. oil

1. Wash mushrooms; remove stems. Place mushrooms in greased baking pan, stem side up.

2. Sauté onion and mushroom stems in margarine. Turn off heat and stir in crumbs.

3. Fill each mushroom cap with mixture. Sprinkle Parmesan cheese over all. Drizzle with oil.

4. Bake at 350° for 20–30 minutes.

Variation:

To plain cracker crumbs, add 1 Tbsp. dried parsley, ½ tsp. garlic salt, 3 Tbsp. minced onion, 2 Tbs. melted butter, pepper to taste, and minced mushroom stems. Do not sauté. Stuff mushroom caps and proceed as listed.

Melva Baumer

Warm Memories:

This is a simple dish to prepare and to shop for. But it is fabulous.

Exchange List Values

• Carbohydrate 0.5

• Fat 1.5

Basic Nutritional Values

• Calories 90 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.3 gm)

• Cholesterol 0 mg

• Sodium 150 mg

• Potassium 145 gm

• Total Carb 6 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 55 gm

Easy Turkey Roll-Ups

Rhoda Atzeff

Lancaster, PA

Makes 6 servings, 2 roll-ups per serving

Prep. Time: 10 minutes

3 6-inch flour tortillas

3 Tbsp. chive and onion cream cheese

12 slices deli shaved 97%-fat free turkey breast, 6 oz. total

¾ cup shredded lettuce

1. Spread tortillas with cream cheese. Top with turkey. Place lettuce on bottom halves of tortillas; roll up.

2. Cut each into 4 pieces and lay flat to serve.

Tips:

I have also used deli shaved ham and vegetable cream cheese—this is very good! You can use ⅓ less fat cream cheese.

Good Go-Alongs:

A batch of each (turkey and ham) makes a quick lovely dish for a potluck or fellowship meal. Good just as a snack with a few chips or crackers.

Exchange List Values

• Starch 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 90 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.8 gm)

• Cholesterol 15 mg

• Sodium 365 mg

• Potassium 125 gm

• Total Carb 8 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 9 gm

• Phosphorus 95 gm

Spinach Roll-ups

Esther Gingerich

Kalona, IA

Makes 23 servings, 3 roll-ups per serving

Prep. Time: 30 minutes

Chilling Time: 12 hours

2 10-oz. boxes frozen spinach, thawed and drained

2-oz. bacon bits (half of a small jar)

¼ cup water chestnuts, chopped

1 pkg. Ranch dressing mix

1 cup fat-free sour cream

6 green onions, chopped

1 cup light mayonnaise

7 10” tortillas

toothpicks

1. Mix together ingredients except tortillas.

2. Spread the mixture on the tortillas. Roll up and secure with toothpicks.

3. Refrigerate overnight. Slice into 1-inch pieces to serve.

Tip:

Arrange on a pretty plate or tray to serve.

Warm Memories:

Our church often has “finger food” potlucks and this works well for that.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 120 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.7 gm)

• Cholesterol 5 mg

• Sodium 440 mg

• Potassium 160 gm

• Total Carb 15 gm

• Dietary Fiber 2 gm

• Sugars 1 gm

• Protein 4 gm

• Phosphorus 50 gm

Smoky Barbeque Meatballs

Carla Koslowsky

Hillsboro, KS

Sherry Kreider

Lancaster, PA

Jennie Martin

Richfield, PA

Makes 10 servings, 1 meatball per serving

Prep. Time: 30 minutes

Baking Time: 1 hour

1½ lbs. 90%-lean ground beef

½ cup quick oats

½ cup fat-free evaporated milk or milk

¼ cup egg substitute

¼-½ cup finely chopped onion, optional

¼ tsp. garlic powder

¼ tsp. pepper

¼ tsp. chili powder

1 tsp. salt

Sauce:

1 cup ketchup

6 Tbsp. Splenda Brown Sugar Blend

¼ cup chopped onion

¼ tsp. liquid smoke

1. Mix hamburger, oatmeal, milk, egg, onion, garlic powder, pepper, chili powder, and salt together. Form 10 balls, each weighing about 2 oz. Place in 9 × 13 baking dish.

2. Bake at 350° for 40 minutes. Mix the sauce ingredients while the meatballs bake. Set aside.

3. Pour off any grease from the meatballs after they baked 40 minutes. Pour sauce over meatballs.

4. Bake meatballs and sauce an additional 10–20 minutes, until bubbling and heated through.

Tips:

1. It’s easy to double the recipe to share, or freeze. You can also make this as a meat loaf.

Carla Koslowsky

Hillsboro, KS

2. Bring the sauce to a boil and boil 2 minutes. Reserve a little before pouring over the meatballs. Then, at the end of baking and just before serving, brush on the reserved sauce.

3. You can also bake these meatballs for 2 hours at 300°. Cover with foil the first hour, then uncover.

Sherry Kreider

Lancaster, PA

Good Go-Alongs:

These meatballs can be served as part of a full cooked meal or luncheon, or just as an appetizer.

Jennie Martin

Richfield, PA

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 190 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.3 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.4 gm)

• Cholesterol 40 mg

• Sodium 450 mg

• Potassium 375 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 11 gm

• Protein 16 gm

• Phosphorus 170 gm

Party Kielbasi

Mary C. Wirth

Lancaster, PA

Makes 48 servings, 1 oz. per serving

Prep. Time: 15 minutes

Cooking/Baking Time: 2½ hours

3 lbs. 95%-fat free turkey kielbasa

1 cup ketchup

½ cup chili sauce

½ cup brown sugar, packed

2 Tbsp. Worcestershire sauce

1 Tbsp. lemon juice

¼ tsp. prepared mustard

1. Cut kielbasa or smoked sausage into 6 or 9 large pieces. Lay it in a large pan of water. Simmer 20 minutes. Drain. Cool slightly. Cut into 1-oz. pieces.

2. Mix all other ingredients in 13 × 9 baking dish. Add kielbasa. Toss to coat with sauce.

3. Bake at 325° for 1½-2 hours, stirring occasionally.

Tip:

You can keep this warm in a slow cooker or chafing dish.

Warm Memories:

I first tried this at a house warming party and kept reminding the hostess about the recipe until she remembered to share it.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 65 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.5 gm)

• Cholesterol 20 mg

• Sodium 380 mg

• Potassium 95 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 5 gm

• Phosphorus 55 gm

Jalapeño Popper Dip

Jamie Mowry

Arlington, TX

Makes 12 servings, about ¼ cup per serving

Prep. Time: 15 minutes

Baking Time: 30 minutes

2 8-oz. pkgs. fat-free cream cheese, softened

1 cup light mayonnaise

4-oz. can chopped green chilies, drained

2-oz. can diced jalapeño peppers, drained

½ cup freshly grated Parmesan cheese

½ cup panko bread crumbs

1. Mix cream cheese and mayonnaise in large bowl until smooth. Stir in chilies and peppers.

2. Pour pepper mixture in a greased baking dish.

3. Combine Parmesan and panko. Put on top of pepper mixture.

4. Bake at 350° for 30 minutes until golden and bubbly.

Tip:

Serve with veggies, pita chips or regular corn chips, or whatever “dipper” you like.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 1.6 gm)

• Cholesterol 15 mg

• Sodium 480 mg

• Potassium 130 gm

• Total Carb 6 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 6 gm

• Phosphorus 230 gm

Buffalo Chicken Dip

Deb Martin

Gap, PA

Donna Treloar

Muncie, IN

Makes 26 servings, ¼ cup per serving

Prep. Time: 15 minutes

Cooking Time: 20–60 minutes

10-oz. can chunk chicken, drained

2 8-oz. pkgs. fat-free cream cheese, softened

1 cup light Ranch dressing

¾ cup Frank’s Red Hot sauce

1½ cups shredded cheddar jack cheese

tortilla chips

1. Heat chicken and hot sauce in a large frying pan over medium heat until heated through.

2. Stir in cream cheese and Ranch dressing. Cook, stirring until well blended and warm.

3. Mix in half of shredded cheese.

4. Transfer the mixture to a small slow cooker. Sprinkle the remaining cheese over the top.

5. Cover and cook on low setting until hot and bubbly. Serve with tortilla chips.

Variation:

Replace hot sauce with 1 cup buffalo wing sauce. Spread cream cheese in bottom of small shallow baking dish. Layer with shredded chicken, buffalo wing sauce, ranch dressing, and shredded cheese. Bake at 350° for 20 minutes or until cheese is melted.

Donna Treloar

Muncie, IN

Exchange List Values

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 75 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.9 gm)

• Cholesterol 15 mg

• Sodium 475 mg

• Potassium 90 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 6 gm

• Phosphorus 160 gm

Hot Pizza Dip

Linda Abraham

Kimberly, OR

Beverly High

Bradford, PA

Makes 8 servings, 1 slice per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 5–20 minutes

8-oz. pkg. fat-free cream cheese, softened

½ tsp. dried oregano

½ tsp. dried parsley

¼ tsp. dried basil

¾ cup shredded part-skim mozzarella cheese, divided

¼ cup freshly grated Parmesan cheese, divided

½-1 cup pizza sauce

2 Tbsp. chopped green bell pepper

2 Tbsp. sliced black olives, optional

¼ cup chopped onions, optional

1. In a small bowl, beat together cream cheese, oregano, parsley, and basil.

2. Spread mixture in bottom of greased 9-inch glass pie plate.

3. Sprinkle 6 Tbsp. mozzarella and 2 Tbsp. Parmesan cheese on top of cream cheese mixture.

4. Spread the pizza sauce over all.

5. Sprinkle with remaining cheese.

6. Top with green pepper, olives, and onions.

7. Cover and microwave 5 minutes or bake at 350° for 20 minutes.

8. Serve hot with sliced French baguette bread, focaccia, tortilla chips, or fresh veggies.

Variations:

1. Use 1 tsp. Italian seasoning in place of the oregano, parsley, and basil.

Beverly High

Bradford, PA

2. Add ½ cup sour cream to the cream cheese and herbs.

Gloria Mumbauer

Singers Glen, VA

3. Add ½ tsp. garlic powder and ⅛ tsp. cayenne pepper to the cream cheese mixture.

Juanita Mellinger

Abbottstown, PA

Tip:

This makes a great Sunday supper or snack for company. You get the pizza flavor without the work of making a crust.

Juanita Mellinger

Abbottstown, PA

Exchange List Values

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 70 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.7 gm)

• Cholesterol 15 mg

• Sodium 340 mg

• Potassium 155 gm

• Total Carb 4 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 7 gm

• Phosphorus 220 gm

Party Starter Bean Dip

Leona M. Slabaugh

Apple Creek, OH

Makes 16 servings, ¼ cup per serving

Prep. Time: 20–25 minutes

Baking Time: 20 minutes

Standing Time: 5 minutes

16-oz. can Old El Paso refried beans or vegetarian refried beans

8-oz. pkg. fat-free cream cheese, softened

12-oz. jar salsa, divided

Nachips Tortilla Chips

1. Spread beans into bottom of a 9” pie pan or a decorative pan, spreading up the sides a bit.

2. In a bowl, beat cream cheese, then add ⅔ cup salsa and beat until smooth.

3. Spread cream cheese mixture over beans. Bake 20 minutes at 350°.

4. Spread remaining salsa over dip which has set for 5 minutes. Serve with Nachips.

Good Go-Alongs:

This is nice with a good dish of fruit and assorted snack crackers when eaten as a snack.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 40 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 345 mg

• Potassium 180 gm

• Total Carb 6 gm

• Dietary Fiber 2 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 105 gm

Easy Layered Taco Dip

Lindsey Spencer

Morrow, OH

Jenny R. Unternahrer

Wayland, IA

Makes 10 servings

Prep. Time: 15 minutes

8-oz. fat-free cream cheese, softened

8-oz. fat-free sour cream

8-oz. taco sauce or salsa

4 cups shredded lettuce

1 cup chopped tomato

chopped green pepper, optional

1 cup reduced-fat shredded Mexi-blend cheese

tortilla chips

1. Blend cream cheese and sour cream until smooth. Spread in bottom of a 9 × 13 dish.

2. Layer taco sauce over sour cream mixture, then lettuce, tomato, and cheese.

3. Serve with tortilla chips.

Tips:

1. If you can, add the lettuce, tomato and cheese at the last minute so the lettuce doesn’t get soggy.

Jenny R. Unternahrer

Wayland, IA

2. Omit salsa and lettuce. Add 3 Tbsp. taco seasoning to the sour cream and cream cheese and add a layer of chopped onion.

Barbara J. Bey

Hillsboro, OH

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 90 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.6 gm)

• Cholesterol 10 mg

• Sodium 415 mg

• Potassium 175 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 7 gm

• Phosphorus 205 gm

Hot Reuben Dip

Leona Miller

Millersburg, OH

Makes 12 servings, about ¼ cup per serving

Prep. Time: 10 minutes

Baking Time: 35 minutes

8-oz. fat-free cream cheese, softened

½ cup fat-free sour cream

2 Tbsp. ketchup

½ lb. deli lean corned beef, finely chopped

1 cup sauerkraut, chopped, rinsed, and drained

1 cup reduced-fat shredded Swiss cheese

2 Tbsp. onion, finely chopped

Snack rye bread or crackers

1. In a mixing bowl, beat cream cheese, sour cream, and ketchup until smooth.

2. Stir in corned beef, sauerkraut, Swiss cheese, and onion until blended.

3. Transfer to a greased 1-quart baking dish.

4. Cover and bake at 375° for 30 minutes. Uncover and bake 5 minutes longer or until bubbly.

5. Serve warm with rye bread or crackers.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 85 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.7 gm)

• Cholesterol 20 mg

• Sodium 415 mg

• Potassium 135 gm

• Total Carb 5 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 11 gm

• Phosphorus 190 gm

Basic Deviled Eggs and Variations

Makes 12 halves, serving size is 2 egg halves

Prep. Time: 30 minutes

Cooking Time: 20 minutes

To hardboil eggs:

1. Place eggs in a single layer in a lidded pan.

2. Fill the pan with cold water to just cover the eggs.

3. Bring to a full boil over high heat, covered.

4. As soon as the water begins the full boil, immediately turn the heat down to low for a simmer. Allow to barely simmer for exactly 18 minutes.

5. Pour off hot water. Run cold water and/or ice over the eggs to quickly cool them.

To make deviled eggs:

1. Cut eggs in half lengthwise. Gently remove yolk sections into a bowl.

2. Discard two yolks if using a recipe for 6; discard 4 yolks if using a recipe for 12. Mash remaining yolk sections together with a fork. Stir in remaining ingredients with yolk mixture until smooth.

3. Fill empty egg whites. The filling will make a little mound in the egg white. Garnish, optional.

4. Refrigerate.

Basic Deviled Eggs

6 large eggs, hardboiled and peeled

¼ cup light mayonnaise

1 tsp. vinegar

1 tsp. prepared mustard

⅛ tsp. salt

sprinkle of pepper

paprika

parsley sprigs for garnish

Joanne Warfel

Lancaster, PA

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)

• Cholesterol 125 mg

• Sodium 205 mg

• Potassium 70 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 6 gm

• Phosphorus 70 gm

Traditional Eggs

6 large eggs, hardboiled and peeled

¼ cup plain fat-free yogurt or light mayonnaise

1 Tbsp. onion, minced

1 tsp. dried parsley

1 tsp. lemon juice

1 tsp. prepared mustard

¼ tsp. salt

¼ tsp. Worcestershire sauce

⅛ tsp. pepper

paprika

olive slices or pimento pieces to garnish

Jan Mast

Lancaster, PA

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 60 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.2 gm)

• Cholesterol 125 mg

• Sodium 180 mg

• Potassium 95 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 6 gm

• Phosphorus 85 gm

Sweet & Spicy Deviled Eggs

12 large eggs, hardboiled and peeled

½ cup light mayonnaise

3 Tbsp. sugar-free apricot preserves

1 tsp. curry powder

½ tsp. salt

⅛ tsp. cayenne pepper

Gwendolyn Chapman

Gwinn, MI

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)

• Cholesterol 125 mg

• Sodium 245 mg

• Potassium 75 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 5 gm

• Phosphorus 70 gm

Tex Mex Eggs

6 large eggs, hardboiled and peeled

¼ cup fat-free plain yogurt or light mayonnaise

1 Tbsp. finely diced onion

1 tsp. lemon juice

1 tsp. prepared mustard

1 tsp. taco seasoning

¼ tsp. salt

⅛ tsp. pepper

paprika

black olive slices to garnish

Jan Mast

Lancaster, PA

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 60 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.2 gm)

• Cholesterol 125 mg

• Sodium 215 mg

• Potassium 95 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 6 gm

• Phosphorus 90 gm

Dill Pickle Eggs

6 large eggs, hardboiled and peeled

¼ cup fat-free plain yogurt or light mayonnaise

1 Tbsp. pickle relish

1 tsp. dill weed

1 tsp. vinegar

1 tsp. prepared mustard

¼ tsp. salt

¼ tsp. Worcestershire sauce

⅛ tsp. pepper

paprika

pickle slice to garnish

Jan Mast

Lancaster, PA

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 65 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.3 gm)

• Cholesterol 125 mg

• Sodium 205 mg

• Potassium 95 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 6 gm

• Phosphorus 85 gm

Horseradish Eggs

6 large eggs, hardboiled and peeled

¼ cup light mayonnaise

1 or 2 Tbsp. horseradish

½ tsp. dill weed

¼ tsp. ground mustard

⅛ tsp. salt

dash pepper

dash paprika

Anna Marie Albany

Broomall, PA

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)

• Cholesterol 125 mg

• Sodium 205 mg

• Potassium 75 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 6 gm

• Phosphorus 70 gm

Tuna Eggs

6 large eggs, hardboiled and peeled

¼ to ⅓ cup plain fat-free yogurt

½ cup tuna, drained and flaked

1 tsp. pickle relish

1 tsp. prepared mustard

1 tsp. onion, minced

¼ tsp. salt

⅛ tsp. pepper

paprika, olive slices or pimento pieces to garnish

Jan Mast

Lancaster, PA

Exchange List Values

• Med-Fat Meat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.3 gm)

• Cholesterol 135 mg

• Sodium 255 mg

• Potassium 135 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 10 gm

• Phosphorus 120 gm

Shrimp Appetizer Platter

Tammy Smith

Dorchester, WI

Makes 5 cups, 20 servings, ¼ cup per serving

Prep. Time: 15 minutes

8-oz. fat-free cream cheese, softened

½ cup fat-free sour cream

¼ cup reduced-fat mayonnaise

4-oz. can broken shrimp, drained and rinsed

1 cup cocktail sauce

2 cups reduced-fat shredded cheddar cheese

1 bell pepper, chopped

1 tomato, chopped

3 green onions, chopped

1. Beat together cream cheese, sour cream and salad dressing. Put on bottom of a 12-inch platter.

2. Layer rest of ingredients in order given.

3. Cover and chill. Serve with crackers.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)

• Cholesterol 20 mg

• Sodium 365 mg

• Potassium 155 gm

• Total Carb 8 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 6 gm

• Phosphorus 155 gm

Taco Appetizer Platter

Rachel Spicher Hershberger

Sarasota, FL

Makes 15 servings, about 3½ oz. per serving

Prep. Time: 20 minutes

Cooking/Baking Time: 10 minutes

1 lb. 90%-lean ground beef

½ cup water

7 tsp. salt-free taco seasoning (see page 271)

2 8-oz. pkgs. cream cheese, softened

¼ cup fat-free milk

4-oz. can chopped green chilies, drained

2 medium tomatoes, seeded and chopped

1 cup chopped green onions

lettuce, optional

½ cup honey barbecue sauce

1 cup shredded 75%-less-fat cheddar cheese

1. In a skillet, cook beef over medium heat until no longer pink. Drain. Add water and taco seasoning, simmer for 5 minutes.

2. In a bowl, combine the cream cheese and milk; spread on 14-inch serving platter or pizza pan. Top with meat mixture. Sprinkle with chilies, tomatoes and onions. Add lettuce, if desired.

3. Drizzle with barbecue sauce. Sprinkle with cheddar cheese. Serve with corn chips.

Tip:

I put this on my cake server with a pedestal. It looks great.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 115 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.2 gm)

• Cholesterol 25 mg

• Sodium 350 mg

• Potassium 285 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 12 gm

• Phosphorus 260 gm

Chicken Salad Spread

Lois W. Benner

Lancaster, PA

Makes 8 servings, about ¼ cup per serving

Prep. Time: 20 minutes

2 cups shredded, cooked chicken

½ cup reduced-fat light mayonnaise

½ tsp. cream-style horseradish

½ tsp. prepared mustard

½ tsp. Worcestershire sauce

1 tsp. white sugar

½ tsp. salt

1 Tbsp. finely chopped onion

1 Tbsp. finely chopped celery

1. Prepare cooked chicken by removing all skin, bones and tendons. Save broth and chunks of chicken. Shred chicken chunks in blender. Set aside and cool thoroughly.

2. Combine all other ingredients.

3. Add cooled, shredded chicken to mayonnaise mixture. If consistency is too thick to spread easily, add small amounts of chicken broth until it spreads easily.

4. Spread filling generously between bread or rolls.

Exchange List Values

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 1.9 gm)

• Cholesterol 35 mg

• Sodium 310 mg

• Potassium 100 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 10 gm

• Phosphorus 75 gm

Molded Crab Spread

Marsha Sabus

Fallbrook, CA

Makes 12 servings

Prep. Time: 10 minutes

Cooking Time: 5–7 minutes

Chilling Time: 4 hours

6-oz. can crab

1 cup celery, chopped

2 green onions, chopped

1 cup light mayonnaise

8-oz. fat-free cream cheese, softened

10¾-oz. can lower-fat, lower-sodium cream of mushroom soup

1-oz. envelope unflavored gelatin

3 Tbsp. cold water

1. In a small microwave safe bowl, sprinkle gelatin over cold water. Let stand 1 minute. Microwave uncovered on high 20 seconds. Stir. Let stand 1 minute or until gelatin is completely dissolved.

2. In a large saucepan, combine soup, cream cheese, mayonnaise, and gelatin. Cook and stir over medium heat for 5–7 minutes or until smooth.

3. Remove from heat and add crab, celery, and onion.

4. Transfer to a 5 cup ring mold, lightly greased. Cover and refrigerate 4 hours or until set.

5. Unmold onto serving platter. Serve with crackers or bread.

Tip:

You can also substitute shrimp for crab.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 95 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.9 gm, Monounsat Fat 1.5 gm)

• Cholesterol 20 mg

• Sodium 430 mg

• Potassium 290 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 6 gm

• Phosphorus 145 gm

Tuna Cheese Spread

Elizabeth Yutzy

Wauseon, OH

Makes 15 servings, about 1½ Tbsp. per serving

Prep. Time: 10 minutes

Chilling Time: 1 hour or more

¼ cup trans-fat-free tub margarine

8-oz. pkg. fat-free cream cheese

6-oz. can tuna, drained

1 onion, minced

½ tsp. Worcestershire sauce

⅛ tsp. dried thyme

⅛ tsp. dried basil

⅛ tsp. dried marjoram

pinch dried parsley

1. Cream together margarine and cream cheese. Add tuna and all other ingredients and mix well.

2. Chill at least an hour and serve with your favorite crackers.

Exchange List Values

• Lean Meat 1.0

Basic Nutritional Values

• Calories 50 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.7 gm)

• Cholesterol 5 mg

• Sodium 160 mg

• Potassium 85 gm

• Total Carb 2 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 4 gm

• Phosphorus 100 gm

Shrimp Dip

Joyce Shackelford

Green Bay, WI

Makes 1½ cups, 9 servings, 2 Tbsp. per serving

Prep. Time: 15 minutes

Chilling Time: 1 hour

3-oz. pkg. Neufchatel (⅓-less-fat) cream cheese, softened

1 cup fat-free sour cream

2 tsp. lemon juice

1-oz. pkg. Italian salad dressing mix

2 Tbsp. green pepper, finely chopped

½ cup shrimp, finely chopped

1. Blend all ingredients together.

2. Chill at least 1 hour.

3. Serve with chips or crackers.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 65 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.6 gm)

• Cholesterol 25 mg

• Sodium 385 mg

• Potassium 70 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 65 gm

Mustard Dip

Mary Kay Nolt

Newmanstown, PA

Jessica Stoner

West Liberty, OH

Makes 18 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

1 cup light mayonnaise

1 cup prepared mustard

1 cup fat-free sour cream or plain yogurt

½ cup granular Splenda

1-oz. pack Hidden Valley Ranch dressing mix

1 Tbs. horseradish, optional

½ cup dried minced onion, optional

1. Stir together and store covered in refrigerator. Great as a dip with vegetables, crackers, or pretzels, or even as a salad dressing on your favorite salad.

Warm Memories:

Once you taste it, look out, you keep coming back for more.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 60 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 1.2 gm)

• Cholesterol 5 mg

• Sodium 395 mg

• Potassium 40 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 30 gm

Mexican Corn Dip

Janie Steele

Moore, OK

Makes 28 servings, about ¼ cup per serving

Prep. Time: 10 minutes

8-oz. fat-free sour cream

1 cup light mayonnaise

2 11-oz. cans Mexican style corn

4 green onions, chopped

4½-oz. can chopped green chilies

1¼ cups reduced-fat shredded cheddar cheese

1–3 jalapeño peppers, seeds removed, chopped

1. Mix ingredients together.

2. Serve with Fritos Scoops.

Warm Memories:

It’s always requested!

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 65 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 0.8 gm)

• Cholesterol 5 mg

• Sodium 180 mg

• Potassium 70 gm

• Total Carb 7 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 2 gm

• Phosphorus 50 gm

Pineapple Salsa

Lorraine Stutzman Amstutz

Akron, PA

Makes 2½ cups, 10 servings, ¼ cup per serving

Prep. Time: 30 minutes

1½ cups fresh pineapple

1 cup cucumber

¼ cup red onion

2–4 tsp. jalapeño

1 tsp. garlic

2 Tbsp. fresh cilantro

¼ cup lime juice

1 tsp. grated lime peel

1 tsp. sugar

¼ tsp. salt

1. Pulse ingredients together in food processor until just chopped.

Tips:

1. Serve with your favorite tortilla chips.

2. If you don’t have a food processor, simply chop the pineapple, cucumber, onion, jalapeño, garlic and cilantro. Combine with lime, sugar, and salt.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 20 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 60 mg

• Potassium 55 gm

• Total Carb 5 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 0 gm

• Phosphorus 5 gm

Texas Caviar

Elaine Rineer

Lancaster, PA

Makes 7½ cups, 30 servings, ¼ cup per serving

Prep. Time: 15 minutes

Cooking Time: 10 minutes

Chilling Time: 12–24 hours

15½-oz. can black-eyed peas, rinsed

2 11-oz. cans white shoepeg corn

15½-oz. can black beans, rinsed

8-oz. jar chopped pimento

small green bell pepper, finely diced

small red onion, chopped

½ cup sugar

¼ cup oil

salt and pepper, to taste

¾ cup apple cider vinegar

1 Tbsp. water

1. In saucepan, combine sugar, oil, salt, pepper, vinegar and water. Heat until boiling, then cool.

2. Mix together peas, corn, green pepper, beans, pimento and onion. Pour cooked sauce over mixture. Stir. Serve cold.

Tips:

1. Best if refrigerated 24 hours before serving.

2. Serve with scoop Fritos or corn chips.

Variations:

1. Add Rotel, 2 diced Roma tomatoes, and 2 sliced avocados. Omit corn and pimento. As dressing, use 1 cup Zesty Italian dressing with a squeeze of lime juice.

Angie Van Steenvoort

Galloway, OH

2. For dressing, boil together ½ cup olive oil, ½ cup apple cider vinegar, and ½ sugar until sugar is dissolved. Cool.

3. Reduce pimento to 2-oz. and add 1 cup chopped celery.

4. Serve as a salad or dip.

Amy Bauer

New Ulm, MN

Exchange List Values

• Starch 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 70 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.2 gm)

• Cholesterol 0 mg

• Sodium 85 mg

• Potassium 125 gm

• Total Carb 11 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 2 gm

• Phosphorus 40 gm

Festive Fruit and Nut Spread

Lucille Hollinger

Richland, PA

Makes 24 servings, 1 Tbsp. per serving

Prep. Time: 15 minutes

Chilling Time: 30 minutes

8-oz. Neufchatel (⅓-less-fat) cream cheese, softened

¼ cup orange juice

½ cup dried cranberries

½ cup pecans, chopped

1. In a small mixing bowl, beat cream cheese and orange juice until smooth.

2. Fold in cranberries and pecans.

3. Cover and refrigerate 30 minutes.

Good Go-Alongs:

Good with crackers or spread on bagels

Exchange List Values

• Fat 1.0

Basic Nutritional Values

• Calories 50 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.5 gm)

• Cholesterol 5 mg

• Sodium 40 mg

• Potassium 30 gm

• Total Carb 3 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 20 gm

Cheese and Olive Spread

Suzanne Yoder

Gap, PA

Makes 2 cups, 1 Tbsp. per serving

Prep. Time: 15 minutes

Chilling Time: 1 hour

8-oz. pkg. reduced-fat shredded mild cheddar cheese

4 oz. Neufchatel (⅓-less-fat) cream cheese, softened

4 oz. fat-free cream cheese, softened

½ cup light mayonnaise

¼ cup stuffed green olives, chopped

¼ cup green onions, chopped

2 Tbsp. lemon juice

¼ tsp. ground red pepper or to taste

1. Mix ingredients except crackers.

2. Refrigerate at least an hour. Serve with Ritz crackers.

Tips:

I usually have these ingredients on hand so it’s simple to have a little something ready for unexpected guests.

It tastes even better after 1–2 days.

Exchange List Values

• Fat 1.0

Basic Nutritional Values

• Calories 45 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.9 gm)

• Cholesterol 10 mg

• Sodium 145 mg

• Potassium 25 gm

• Total Carb 1 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 3 gm

• Phosphorus 65 gm

When choosing high-fat ingredients, such as cheese, pick the most flavorful option and use less.

Father Todd’s Favorite Baked Brie

Nanci Keatley

Salem, OR

Makes 60 servings, 1 Tbsp. per serving

Prep. Time: 15 minutes

Baking Time: 20–25 minutes

16-oz. round brie

½ cup chopped pecans

¾ cup dried cherries

½ cup Splenda Brown Sugar Blend

¼ cup amaretto

1. Place brie in oven-safe round casserole or pie plate.

2. Mix brown sugar and amaretto together; spread on top of cheese.

3. Sprinkle with pecans and cherries.

4. Bake at 375° for 20–25 minutes. Serve with French bread slices.

Tips:

You can use Grand Marnier or a hazelnut liqueur instead. You can also use macadamia nuts or filberts instead of pecans.

Warm Memories:

I’ve made this for many occasions. The best was when we celebrated our renewing of vows and our priest, Father Todd, came to the small party we had. He loved the baked brie so much that I changed the recipe’s name to honor him!

Exchange List Values

• Fat 1.0

Basic Nutritional Values

• Calories 45 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.0 gm)

• Cholesterol 5 mg

• Sodium 55 mg

• Potassium 25 gm

• Total Carb 4 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 25 gm

Pineapple Cheese Dip

Mamie Christopherson

Rio Rancho, NM

Makes 36 servings, scant 2 Tbsp. per serving

Prep. Time: 10 minutes

2 8-oz. pkgs. fat-free cream cheese, softened

8-oz. can no-sugar-added crushed pineapple, drained

2 cups chopped pecans

2 Tbsp. finely chopped onions

1 Tbsp. seasoned salt

1. Soften cream cheese at room temperature. Beat with mixer until fluffy.

2. Add pineapple, pecans, onions, and salt. Serve with crackers.

Variation:

Leave out 1 cup of the pecans. Chill mixture for several hours. Shape into a ball and roll in the reserved pecans.

Joyce Shackelford

Green Bay, WI

Exchange List Values

• Fat 1.0

Basic Nutritional Values

• Calories 55 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.7 gm)

• Cholesterol 0 mg

• Sodium 205 mg

• Potassium 65 gm

• Total Carb 2 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 2 gm

• Phosphorus 85 gm

Apple Dippers

Christine Lucke

Aumsville, OR

Makes 8 servings, 2 Tbsp. per serving

Prep. Time: 15 minutes

8-oz. fat-free cream cheese

2 tsp. fat-free milk

⅓ cup brown sugar

1. Whip cream cheese, milk, and brown sugar to a smooth, fluffy consistency.

2. Serve with sliced apples for dipping.

Tips:

1. I like Braeburn or Cameo apples.

2. You can use some lemon juice and water to keep the apples from browning, but I just slice right before serving and the Braeburns don’t turn brown before they are eaten.

Warm Memories:

We make this as a VBS snack and we have adults lingering in the kitchen hoping for handouts!

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 50 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 5 mg

• Sodium 185 mg

• Potassium 90 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 150 gm

Pretty Fruit Kabobs with Dip

Anya Kauffman

Sheldon, WI

Makes 40 servings, 1 kabob and 2 Tbsp. dip per serving

Prep. Time: 30 minutes

8-oz. Neufchatel (⅓-less-fat) cream cheese, softened

9-oz. fat-free frozen whipped topping, thawed

6 oz. marshmallow cream

¼ cup fat-free milk

1 tsp. vanilla

1 honeydew, cut in 80 pieces

1 pineapple, cut in 80 pieces

2 lbs. strawberries, cut in 40 pieces

1 lb. red grapes

1 lb. green grapes

40 8-inch skewers

1. Beat cream cheese until fluffy.

2. Fold in whipped topping and marshmallow cream. Add vanilla and milk.

3. Refrigerate until ready to serve.

4. For kabobs, thread green grape, pineapple, red grape, honeydew, strawberry, honeydew, red grape, pineapple, green grape on skewers. Serve.

Tips:

1. A bright delicious combination!

2. Fresh fruit is always a big hit, especially if there are guests with diet restrictions.

3. Tester stuck the kabobs in a foam block placed in a low pan and covered with lettuce, making a “fruit bouquet.”

Exchange List Values

• Fruit 0.5

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 80 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.3 gm)

• Cholesterol 5 mg

• Sodium 40 mg

• Potassium 175 gm

• Total Carb 16 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 1 gm

• Phosphorus 30 gm

Fruit Salsa with Cinnamon Chips

Jackie Halladay

Lancaster, PA

Makes 12 servings, 6 chips and about ⅓ cup salsa per serving

Prep. Time: 45 minutes

Baking Time: 12 minutes

Cinnamon Chips:

6 6” flour tortillas

2 Tbsp. sugar

¾ tsp. cinnamon

Butter Flavor cooking spray

Salsa:

1 orange, peeled and chopped

1 apple, chopped

1 kiwi, peeled and chopped

1 cup chopped strawberries

½ cup blueberries

2 Tbsp. honey

2 Tbsp. sugar-free jam (any flavor)

¼ cup orange juice

¼-½ tsp. cinnamon

¼ tsp. nutmeg

pinch salt

1. To make cinnamon chips, cut tortillas into 12 wedges and arrange on a baking sheet. Lightly mist with cooking spray.

2. Mix cinnamon and sugar together.

3. Sprinkle tortilla wedges with the cinnamon sugar.

4. Bake 10 minutes at 350°; broil 2 minutes. Remove from pan until cool.

5. To make salsa, toss all prepared fruit together in a large bowl.

6. In a smaller bowl, mix honey, orange juice, jam, cinnamon, nutmeg, and salt.

7. Stir honey mixture into fruit. Tastes best when allowed to marinate in the refrigerator for several hours.

Tips:

1. A food processor helps with all the chopping.

2. You can really use any combination of fruit.

3. Whole wheat tortillas make it even healthier.

Exchange List Values

• Starch 0.5

• Fruit 0.5

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 95 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.7 gm)

• Cholesterol 0 mg

• Sodium 95 mg

• Potassium 125 gm

• Total Carb 21 gm

• Dietary Fiber 2 gm

• Sugars 10 gm

• Protein 2 gm

• Phosphorus 30 gm

Dressed-Up Fruit Salad

Michelle D. Hostetler

Indianapolis, IN

Makes 10 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

1 cup fat-free sour cream

2 Tbsp. brown sugar

½ tsp. cinnamon

¼ tsp. vanilla

1. Mix together.

2. Serve with cut-up apples, grapes and bananas.

Warm Memories:

People always take seconds and rave over it.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 30 mg

• Potassium 35 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 4 gm

• Protein 1 gm

• Phosphorus 25 gm

Strawberry Yogurt Dip

Teresa Koenig

Leola, PA

Makes 5½ cups, 22 servings, ¼ cup per serving

Prep. Time: 20 minutes

8-oz. frozen lite whipped topping, thawed

2 6-oz. cartons light strawberry yogurt

1–1½ cups mashed strawberries, fresh or thawed frozen

1. Combine whipped topping, yogurt, and mashed berries.

2. Serve with variety of sliced fresh fruit.

Tips:

Also tastes good with pretzels or as a topping for scones.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 35 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 15 mg

• Potassium 45 gm

• Total Carb 6 gm

• Dietary Fiber 0 gm

• Sugars 5 gm

• Protein 1 gm

• Phosphorus 25 gm

Use low-fat ingredients, such as low-fat yogurt or milk, in recipes whenever possible.

Creamy Caramel Dip

Mary Kay Nolt

Newmanstown, PA

Makes 40 servings, 1 Tbsp. per serving

Prep. Time: 20 minutes

Chilling Time: 1 hour

8-oz. fat-free cream cheese, softened

¾ cup brown sugar

1 cup fat-free sour cream

2 tsp. vanilla

1 cup fat-free milk

3.4-oz. instant vanilla pudding mix

1. Beat cream cheese and brown sugar.

2. Add sour cream, vanilla, milk, and pudding and mix.

3. Chill at least 1 hour. Serve as a dip for pineapples, apples, grapes, strawberries, etc.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 80 mg

• Potassium 40 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 5 gm

• Protein 1 gm

• Phosphorus 60 gm

Sweet Cheese Ball

Mary Ann Lefever

Lancaster, PA

Makes 35 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

Chilling Time: 4 hours

2 8-oz. pkgs. fat-free cream cheese, softened

3-oz. French vanilla instant pudding mix

15-oz. can fruit cocktail, well drained

4 Tbsp. orange juice

1 cup sliced almonds

1. Mix cream cheese, pudding, fruit, and juice.

2. Refrigerate to set up, approximately 4 hours.

3. Shape into a ball and roll in almonds.

4. Store in refrigerator. Serve with buttery crackers such as Town House, graham crackers, or apple slices.

Warm Memories:

A friend always brought this to get-togethers or served at her home and would not “give out” the recipe. Finally she got tired of me asking and gave me the recipe. Always a hit at get-togethers.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 40 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)

• Cholesterol 0 mg

• Sodium 120 mg

• Potassium 65 gm

• Total Carb 5 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 2 gm

• Phosphorus 100 gm

Orange Pecans

Janice Muller

Derwood, MD

Makes 44 servings, 2 Tbsp. per serving, 5½ cups total

Prep. Time: 3 minutes

Cooking Time: 10 minutes

Cooling Time: 30 minutes

¼ cup orange juice

1 Tbsp. grated orange rind

½ tsp. cinnamon

¼ tsp. allspice

¼ tsp. ginger

pinch salt

1 cup sugar

1 lb. pecan halves, whole

1. Combine orange juice, orange rind, cinnamon, allspice, ginger, salt, and sugar in a large flat pot so that it will be easy to coat pecans with the hot mixture.

2. Cook on medium heat until mix comes to a full boil.

3. Stir in pecans. Keep stirring until the pecans are well coated and the syrup is absorbed.

4. Remove from heat; stir until pecans separate. Spread onto waxed paper to cool.

Tip:

I always double this recipe because I buy the pecans in a 2 lb. bag at a club/warehouse, and once you assemble your ingredients, why not—they go fast when you serve them.

Warm Memories:

I can’t keep enough of these in the house during the holidays, and they’re fun to take to gatherings. People can take as few or as many as they want. The orange flavor and pecan crunch make them addictive. I’ve also packaged these in pretty bags as gifts for neighbors during the holidays.

Good Go-Alongs:

The sugared pecans are good by themselves, or you can sprinkle them over a dish of vanilla ice cream, or a green salad.

Exchange List Values

• Carbohydrate 0.5

• Fat 1.5

Basic Nutritional Values

• Calories 90 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 4.5 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 45 gm

• Total Carb 6 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 1 gm

• Phosphorus 30 gm

When a recipe calls for softened cream cheese, remove the cream cheese from the refrigerator at least 2 hours before starting the recipe.

Mamie Christopherson, Rio Rancho, NM

Popcorn

Rosetta Martin

Columbiana, OH

Makes 17 servings, about 2 cups per serving

Prep. Time: 15 minutes

2 tsp. salt

2 tsp. garlic powder

2 Tbsp. cheese powder

½ cup no-trans-fat tub margarine, melted

8 quarts air-popped popcorn with no salt or butter

1 cup small cheese crackers

1. Mix together salt, garlic powder and cheese powder.

2. Pour melted margarine over popcorn, mixing so it’s spread evenly. Pour seasonings over popcorn and mix well.

3. Add cheese crackers and serve.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 115 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)

• Cholesterol 0 mg

• Sodium 385 mg

• Potassium 60 gm

• Total Carb 14 gm

• Dietary Fiber 2 gm

• Sugars 0 gm

• Protein 3 gm

• Phosphorus 70 gm

Crisp Snack Bars

Norma Saltzman

Shickley, NE

Makes 16 servings, 1 bar per serving

Prep. Time: 30 minutes

Cooking Time: 10 minutes

¼ cup honey

½ cup chunky peanut butter

½ cup non-fat dry milk

⅓ cup fat-free milk

4 cups crisp rice cereal

1. In a large saucepan, combine honey, peanut butter, and milk powder.

2. Cook and stir over low heat until peanut butter is melted and mixture is warm. Remove from heat. If the mixture is too thick to stir easily, thin with a little milk.

3. Stir in cereal.

4. Press into an 8-inch square dish coated with non-stick cooking spray. Let stand until set.

5. Cut into 16 square bars.

Variations:

Melt chocolate chips along with the peanut butter mixture. Reduce the cereal to 2 cups.

Karen Burkholder

Narvon, PA

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 100 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.0 gm)

• Cholesterol 0 mg

• Sodium 120 mg

• Potassium 100 gm

• Total Carb 13 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 60 gm

Soft Pretzels

Lydia K. Stoltzfus

Gordonville, PA

Makes 24 pretzels, 1 pretzel per serving

Prep. Time: 15 minutes

Rising Time: 30 minutes

Cooking/Baking Time: 15 minutes

4 tsp. active dry yeast

3 cups lukewarm water

pinch of salt

⅓ cup brown sugar

7½ cups flour

3 Tbsp. baking soda

2 cups water

pretzel salt

1. Dissolve yeast in water.

2. Add brown sugar and pinch salt.

3. Stir in flour slowly. Knead well.

4. Cover and let rise 30 minutes.

5. Divide dough into small pieces and form into pretzel shapes.

6. Meanwhile mix baking soda and 2 cups water in a saucepan and heat until hot.

7. Dip each twisted pretzel in hot solution and rub back side on paper towels, so it will not stick to pan.

8. Lay dipped pretzels on greased baking sheets.

9. Sprinkle salt on pretzels.

10. Bake at 500° for 7–10 minutes.

Exchange List Values

• Starch 2.0

Basic Nutritional Values

• Calories 150 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 175 mg

• Potassium 55 gm

• Total Carb 32 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 50 gm

Raspberry Punch

Gloria Martin

Ephrata, PA

Makes 4 quarts, 32 servings, ½ cup per serving

Prep. Time: 20 minutes

3 3-oz. pkgs. sugar-free raspberry gelatin

4 cups boiling water

¾ cup granular Splenda

4 cups cold water

2¼ cups orange juice concentrate

1¼ cups lemonade concentrate

1 quart diet ginger-ale

10-oz. pkg. frozen raspberries

1. Dissolve gelatin in boiling water.

2. Add Splenda and cold water and stir to dissolve.

3. In a punch bowl, mix orange juice concentrate, lemon juice concentrate, ginger-ale, and raspberries.

4. Pour gelatin mixture into punch bowl. Stir. Serve with ice.

Variation:

Float scoops of raspberry sherbet on top of the punch.

Exchange List Values

• Carbohydrate 1.0

Basic Nutritional Values

• Calories 70 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 30 mg

• Potassium 155 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 16 gm

• Protein 1 gm

• Phosphorus 25 gm

Orange Lemon Drink

Rhonda Freed

Croghan, NY

Makes 1 gallon, 16 servings of 1 cup each

Prep. Time: 10 minutes

12-oz. can frozen orange juice concentrate

1 cup granular Splenda

½ cup lemon juice

1 gallon water, divided

1. Mix juice concentrate, Splenda, lemon juice, and ½ gallon water.

2. Add water to make a full gallon. Serve cold.

Exchange List Values

• Fruit 1.0

Basic Nutritional Values

• Calories 50 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 10 mg

• Potassium 185 gm

• Total Carb 12 gm

• Dietary Fiber 0 gm

• Sugars 12 gm

• Protein 1 gm

• Phosphorus 15 gm

Lemonade

Ruth R. Nissley

Mount Joy, PA

Makes 60 servings, about ¾ cup per serving

Prep. Time: 10 minutes

3 cups Realemon

6 oz. frozen orange juice

4 cups granulated Splenda

water to fill 3 gallons

1. Mix Realemon, orange juice and Splenda.

2. Add water and ice to make an ice-cold drink.

Exchange List Values

• Free food

Basic Nutritional Values

• Calories 15 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 10 mg

• Potassium 35 gm

• Total Carb 4 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 0 gm

• Phosphorus 0 gm

Wash and dry whole lettuce leaves. Put a scoop of tuna or egg salad in each one. Enjoy your lettuce boats! You can also slip these into wraps or pitas.

Donna Conta, Saylorsburg, PA

Very Simple Punch

Mrs. Lewis L. Beachy

Sarasota, FL

Makes 60 servings, a scant ½ cup per serving

Prep. Time: 10 minutes

46-oz. can pineapple juice

46-oz. can grapefruit juice

46-oz. can orange juice

2 quarts diet ginger-ale

1 quart orange sherbet

1. Mix all liquids together.

2. Immediately before serving, cut sherbet into chunks and add to punch.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 45 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 10 mg

• Potassium 110 gm

• Total Carb 10 gm

• Dietary Fiber 0 gm

• Sugars 8 gm

• Protein 0 gm

• Phosphorus 10 gm

My Mother’s Holiday Punch

Geraldine A. Ebersole

Hershey, PA

Makes 32 servings, ½ cup per serving

Prep Time: 15 minutes

Cooking time: 10 minutes

2 cups granular Splenda

3 cups water

4 cups diet cranberry juice drink

6-oz. can frozen lemon juice

6-oz. can frozen orange juice

3 cups pineapple juice

ice

1 quart diet ginger-ale

springs of mint, optional

1. Make a sugar syrup with sugar and water. Place sugar and water in a saucepan and bring to a boil. Boil 1 minute and take off heat. Cool.

2. Add all fruit juices to cooled sugar syrup. When ready to serve, pour mixture over ice in punch bowl and add ginger-ale.

3. If desired, garnish with sprigs of mint.

Exchange List Values

• Fruit 0.5

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 10 mg

• Potassium 80 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 7 gm

• Protein 0 gm

• Phosphorus 5 gm

Cocoa for a Crowd

Joy Reiff

Mt. Joy, PA

Makes 65 1-cup servings

Prep. Time: 5 minutes

Cooking Time: 20–30 minutes

5 cups baking cocoa

4 cups granular Splenda

2 tsp. salt

5 quarts (20 cups) water, divided

10 quarts (2½ gallons) fat-free milk

1 quart fat-free half-and-half

2 Tbsp. vanilla

whipped cream and additional baking cocoa for garnish, optional

1. In each of two large stockpots, combine 2½ cups cocoa, 2 cups Splenda and 1 teaspoon salt.

2. Gradually stir 5 cups water into each pot.

3. Bring to a boil, covered. Turn heat to low.

4. Whisk in milk, half-and-half, remaining 10 cups water; heat through, but do not boil.

5. Turn off heat. Stir in vanilla. Taste, and add sugar to your taste.

6. Garnish with whipped topping and additional cocoa.

Warm Memories:

I like to serve this at my open house in the winter.

Exchange List Values

• Fat-Free Milk 1.0

Basic Nutritional Values

• Calories 80 (Calories from Fat 10)

• Total Fat 1 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.4 gm)

• Cholesterol 5 mg

• Sodium 150 mg

• Potassium 365 gm

• Total Carb 14 gm

• Dietary Fiber 2 gm

• Sugars 10 gm

• Protein 7 gm

• Phosphorus 225 gm

California Egg Bake

Leona M. Slabaugh

Apple Creek, OH

Makes 2 servings

Prep. Time: 10–15 minutes

Baking Time: 25–30 minutes

¾ cup egg substitute

¼ cup fat-free sour cream

⅛ tsp. salt

1 medium tomato, chopped

1 green onion, sliced

¼ cup reduced-fat shredded cheddar cheese

1. In a small bowl, beat eggs, sour cream, and salt.

2. Stir in tomato, onion, and cheese.

3. Pour into greased 2-cup baking dish.

4. Bake at 350° for 25–30 minutes, or until a knife inserted in center comes out clean.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 125 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.7 gm)

• Cholesterol 10 mg

• Sodium 480 mg

• Potassium 350 gm

• Total Carb 10 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 14 gm

• Phosphorus 140 gm

We occasionally plan a breakfast meal, asking persons whose last names begin with A-K to bring fruits and persons whose last names begin with L-Z to bring breads or coffee cakes. The food committee provides coffee and tea.

Joy Kauffman, Goshen, IN

Eggs a la Shrimp

Willard E. Roth

Elkhart, IN

Makes 6 servings

Prep. Time: 15 minutes

Cooking Time: 15 minutes

1 Tbsp. canola oil

3 green onions with tops, sliced, or 1 small onion, chopped fine

¼ cup finely chopped celery with leaves

4 oz. shrimp, frozen, or canned

3 Tbsp., plus ¼ cup white wine, divided

4 large eggs

1 cup egg substitute

4 oz. frozen peas, or fresh

¼ tsp. salt

¼ tsp. pepper

3 Tbsp., plus ¼ cup white wine

fresh parsley

1. Preheat electric skillet to 375°, or cast iron skillet to medium high.

2. Heat oil in skillet. Sauté onions, until limp.

3. Add celery and sauté until softened.

4. Add shrimp and 3 Tbsp. white wine. Cover and steam over low heat for 3 minutes.

5. In a medium-sized mixing bowl, toss eggs and egg substitute with ¼ cup white wine. Pour into skillet.

6. Stir in peas and seasonings.

7. Turn skillet to 300°, or medium low. Stir gently as mixture cooks. Cook just until mixture sets according to your liking.

8. Serve on warm platter surrounded with fresh parsley.

Good Go-Alongs:

Freshly baked muffins

Fresh fruit in season

Note:

A simple but special brunch—or supper—entrée.

Exchange List Values

• Lean Meat 2.0

• Fat 1.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.8 gm)

• Cholesterol 165 mg

• Sodium 415 mg

• Potassium 195 gm

• Total Carb 4.5 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 14 gm

• Phosphorus 145 gm

Baked Eggs

Esther J. Mast

Lancaster, PA

Make 8 servings, 2¾”× 3½” rectangle per serving

Prep. Time: 15 minutes

Baking Time: 40–45 minutes

2 Tbsp. no trans-fat tub margarine

1 cup reduced-fat buttermilk baking mix

1½ cups fat-free cottage cheese

2 tsp. chopped onion

1 tsp. dried parsley

½ cup grated reduced-fat cheddar cheese

1 egg, slightly beaten

1¼ cups egg substitute

1 cup fat-free milk

1. Cut butter into chunks and place in 7 × 11 baking dish. Turn oven to 350° and put dish in oven to melt butter.

2. Meanwhile, mix together buttermilk baking mix, cottage cheese, onion, parsley, salt, cheese, egg, egg substitute, and milk in large mixing bowl.

3. Pour mixture over melted butter. Stir slightly to distribute butter.

4. Bake 40–45 minutes until firm but not drying out.

5. Allow to stand 10 minutes. Cut in squares and serve.

Tip:

Serve with muffins and fresh fruit cup.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 155 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.8 gm)

• Cholesterol 30 mg

• Sodium 460 mg

• Potassium 195 gm

• Total Carb 15 gm

• Dietary Fiber 0 gm

• Sugars 4 gm

• Protein 12 gm

• Phosphorus 250 gm

Breakfast Souffl]é

Freda Friesen

Hillsboro, KS

Makes 12 servings, 3” square per serving

Prep. Time: 20 minutes

Standing Time: 12 hours or overnight

Baking Time: 1 hour

½ lb. reduced-fat pork sausage

2¼ cups egg substitute

3 cups fat-free milk

1½ tsp. dry mustard

¾ tsp. salt

3 slices bread, cubed

¾ cup grated 75%-less-fat cheddar cheese

1. Brown pork sausage and drain excess fat. Set aside.

2. Combine egg substitute, milk, mustard and salt. Add sausage, bread and cheese.

3. Spoon into greased 9 × 13 pan. Cover and refrigerate overnight.

4. Bake, uncovered, at 350° for 1 hour.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 115 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.5 gm)

• Cholesterol 15 mg

• Sodium 440 mg

• Potassium 220 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 4 gm

• Protein 12 gm

• Phosphorus 135 gm

Egg Scramble

Elva Bare, Lancaster, PA

Makes 6 servings, 4½ to 5½ oz. per serving

Prep. Time: 30–45 minutes

Cooking Time: 10 minutes

1 medium-large potato, enough to make ¾ cup grated potatoes

1 Tbsp. canola oil

½ cup chopped red bell pepper

¼ cup chopped green bell pepper

½ cup chopped onion

4 eggs

1 cup egg substitute

⅓ cup fat-free sour cream

¼ cup fat-free milk

½ tsp. onion salt

¼ tsp. garlic salt

⅛ tsp. pepper

½ cup real bacon bits

½ cup shredded 75%-less-fat cheddar, or Cooper sharp, cheese

1. Place a whole potato with skin on in a small pan. Add about ½” water, cover, and cook over low heat until fork-tender.

2. Remove and allow to reach room temperature.

3. Chill thoroughly. Grate.

4. Sauté peppers and onion in canola oil 3–5 minutes.

5. In a blender, combine eggs, egg substitute, sour cream, milk, onion salt, garlic salt, and pepper. Cover and process until smooth.

6. Stir grated potato and bacon into vegetables in skillet.

7. Pour egg mixture over vegetables.

8. Cook and stir over medium heat until eggs are set.

9. Sprinkle with cheese. Cover skillet with lid until cheese melts.

10. Cut in wedges in skillet and serve on heated dinner plates.

Tips:

1. You can do a lot of the prep for this dish the day or evening before serving it. Cook the potato in advance and chill it. Chop the vegetables ahead of time and refrigerate them. You can even blend the eggs, sour cream, milk, salts, and pepper the day before and then refrigerate the mixture. The morning of your breakfast you’re ready to go.

2. I heat the dinner plates in my oven, turned on Low, for 5–10 minutes.

Good Go-Alongs:

Serve toasted bagels and fresh fruit. Add a broiled tomato, which you’ve cut in half and sprinkled with Parmesan cheese before running under the broiler.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.2 gm)

• Cholesterol 130 mg

• Sodium 485 mg

• Potassium 385 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 15 gm

• Phosphorus 175 gm

Egg Casserole

Marie Davis

Mineral Ridge, OH

Makes 6 servings

Prep. Time: 15 minutes

Baking Time: 35–40 minutes

4- or 6½-oz. jar marinated artichoke hearts

½ cup chopped green onions

2–3 garlic cloves

1 Tbsp. vegetable oil

2 cups egg substitute

4½-oz. can sliced mushrooms, drained

1 cup 75%-less-fat shredded sharp cheddar cheese

⅔ cup butter-flavored cracker crumbs (about 16 crackers, crushed)

1. Drain. Cut artichokes into small pieces.

2. In small skillet, sauté green onions and garlic in oil until tender.

3. In large bowl, beat egg substitute.

4. Stir in artichokes, onion mixture, mushrooms, cheese, and cracker crumbs.

5. Bake at 350° for 35–40 minutes.

Tip:

You can use ¼ lb. fresh mushrooms, sliced, instead of canned mushrooms in this dish. If you use fresh ones, sauté with onion and garlic in Step 2.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 165 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 2.0 gm)

• Cholesterol 5 mg

• Sodium 480 mg

• Potassium 230 gm

• Total Carb 11 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 16 gm

• Phosphorus 150 gm

Southwestern Egg Casserole

Eileen Eash

Lafayette, CO

Makes 12 servings, approximately 3” × 3” square per serving

Prep. Time: 20–30 minutes

Baking Time: 35–45 minutes

Standing Time: 5–10 minutes

2½ cups egg substitute

½ cup flour

1 tsp. baking powder

⅛ tsp. salt

⅛ tsp. pepper

1½ cups shredded 75%-less-fat sharp cheddar cheese

2 cups fat-free cottage cheese

¼ cup no-trans-fat tub margarine

2 4-oz. cans chopped green chilies

1. Beat egg substitute in a large mixing bowl.

2. In a smaller bowl, combine flour, baking powder, salt, and pepper. Stir into egg substitute. Batter will be lumpy.

3. Add cheeses, butter, and chilies to batter.

4. Pour into greased 9 × 13 baking dish.

5. Bake at 350° for 35–45 minutes, or until knife inserted near center comes out clean.

6. Let stand 5–10 minutes before cutting.

Tips:

1. This is a great recipe for brunch. I usually put it together the night before and then refrigerate it.

2. To take to a potluck after baking it, I transport it in an insulated carrier which I wrap in an old mattress pad. It stays hot for at least an hour.

Exchange List Values

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.2 gm)

• Cholesterol 10 mg

• Sodium 450 mg

• Potassium 180 gm

• Total Carb 9 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 14 gm

• Phosphorus 190 gm

Easy Quiche

Becky Bontrager Horst

Goshen, IN

Makes 6 servings, 1 slice per serving

Prep. Time: 15 minutes

Baking Time: 55 minutes

¼ cup chopped onion

¼ cup chopped mushroom, optional

1 tsp. canola oil

3 oz. 75%-less-fat cheddar cheese, shredded

2 Tbsp. bacon bits, chopped ham or browned sausage

4 eggs

¼ tsp. salt

1½ cups fat-free milk

½ cup whole wheat flour

1 Tbsp. trans-fat-free tub margarine

1. Sauté onion and mushroom in oil. Combine cheese, meat and vegetables in greased 9” pie pan.

2. Combine remaining ingredients in medium bowl. Pour over meat and vegetables mixture.

3. Bake at 350° for 45 minutes. This quiche will make its own crust.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.4 gm)

• Cholesterol 10 mg

• Sodium 400 mg

• Potassium 255 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 13 gm

• Phosphorus 170 gm

Breakfast Pie

Darlene Bloom

San Antonio, TX

Makes 6 servings

Prep. Time: 20 minutes

Baking Time: 30 minutes

8 oz. lower-sodium ham

1 cup chopped onions

1 cup chopped bell pepper, red or green

1 cup 75%-less-fat shredded cheddar cheese

½ cup reduced-fat buttermilk baking mix

1 cup fat-free milk

2 eggs

1. Brown meat, onion, and bell pepper in skillet on stove until done. Drain off drippings.

2. Place cooked ingredients in a greased 9” pie plate.

3. Top with layer of shredded cheese.

4. In a mixing bowl, whisk baking mix, milk, and eggs together. Pour over ingredients in pie plate.

5. Bake at 400° for 30 minutes.

6. Allow to stand 5–10 minutes before cutting and serving.

Tips:

1. Double this recipe and prepare in a 9 × 13 baking pan. I take this to potlucks all the time (warm) out of the oven.

2. You can use ground turkey or beef as your choice of meats and add 1 envelope taco seasoning mix to the skillet as you cook. I call this version Taco Bake and often make it for dinner.

Exchange List Values

• Carbohydrate 1.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.7 gm)

• Cholesterol 85 mg

• Sodium 595 mg

• Potassium 295 gm

• Total Carb 15 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 17 gm

• Phosphorus 310 gm

Southwest Brunch Casserole

Janita Mellinger

Abbottstown, PA

Makes 4 servings, ½ an English muffin per serving

Prep. Time: 20–30 minutes

Chilling Time: 3–8 hours

Baking Time: 25 minutes

1 Tbsp. no-trans-fat tub margarine

2 English muffins, split

1 oz. cooked reduced-fat bulk pork sausage

1 cup egg substitute

¼ cup fat-free sour cream

¼ cup grated 75%-less-fat cheddar cheese

¼ cup chopped chilies, optional

1. Spread margarine over cut sides of each muffin half. Place margarine-side up in 8" square baking pan coated with non-stick cooking spray.

2. In a small skillet, cook sausage. Drain off drippings.

3. Spoon sausage over muffin halves.

4. In a small mixing bowl, whisk egg substitute and sour cream together.

5. Pour over sausage.

6. Sprinkle with cheese and chilies if you wish.

7. Cover and refrigerate 3 hours or overnight.

8. Remove from refrigerator 30 minutes before baking.

9. Bake uncovered at 350° for 20–25 minutes, or until knife inserted near center comes out clean.

Tip:

This is great for sleep-in mornings or overnight guests. You can avoid the morning rush.

Exchange List Values

• Starch 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 160 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.5 gm)

• Cholesterol 10 mg

• Sodium 365 mg

• Potassium 170 gm

• Total Carb 16 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 13 gm

• Phosphorus 95 gm

Potato-Bacon Gratin

Valerie Drobel

Carlisle, PA

Makes 8 servings, about 5 oz. per serving

Prep. Time: 15 minutes

Baking Time: 1 hour

6-oz. bag fresh spinach

1 clove garlic, minced

1 Tbsp. olive oil

4 large potatoes, peeled or unpeeled, divided

6-oz. Canadian bacon slices, divided

5-oz. reduced-fat grated Swiss cheddar, divided

1 cup lower-sodium, lower-fat chicken broth

1. In large skillet, sauté spinach and garlic in olive oil just until spinach is wilted.

2. Cut potatoes into thin slices.

3. In 2-quart baking dish, layer ⅓ the potatoes, half the bacon, ⅓ the cheese, and half the wilted spinach.

4. Repeat layers ending with potatoes. Reserve ⅓ cheese for later.

5. Pour chicken broth over all.

6. Cover and bake at 350° for 45 minutes.

7. Uncover and bake 15 more minutes. During last 5 minutes, top with cheese.

8. Allow to stand 10 minutes before serving.

Tip:

Leftovers are delicious. Make two of these Bakes at a time and freeze one.

Good Go-Alongs:

Baked apples or applesauce

Exchange List Values

• Carbohydrate 2.0

• Lean Meat 2.0

Basic Nutritional Values

• Calories 220 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.7 gm)

• Cholesterol 25 mg

• Sodium 415 mg

• Potassium 710 gm

• Total Carb 28 gm

• Dietary Fiber 3 gm

• Sugars 2 gm

• Protein 14 gm

• Phosphorus 285 gm

Shredded Potato Omelet

Mary H. Nolt

East Earl, PA

Makes 6 servings

Prep. Time: 15 minutes

Cooking Time: 20 minutes

3 slices bacon

cooking spray

2 cups shredded cooked potatoes

¼ cup minced onion

¼ cup minced green bell pepper

1 cup egg substitute

¼ cup fat-free milk

¼ tsp. salt

⅛ tsp. black pepper

1 cup 75%-less-fat shredded cheddar cheese

1. In large skillet, fry bacon until crisp. Remove bacon and crumble. Wipe skillet, and spray lightly with cooking spray.

2. Mix potatoes, onion, and green peppers in bowl. Spoon into skillet. Cook over low heat—without stirring—until underside is crisp and brown.

3. Blend egg substitute, milk, salt, and pepper in mixing bowl. Pour over potato mixture.

4. Top with cheese and bacon.

5. Cover. Cook over low heat approximately 10 minutes, or until set. Loosen omelet and serve.

Warm Memories:

The first time I remember eating this Omelet was when we were helping to pick raspberries before breakfast at our son’s place in New York. We were so hungry when we went to the house, and our daughter-in-law served this omelet. I have made it a lot since, often serving it to overnight guests for breakfast.

Exchange List Values

• Starch 1.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 130 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.9 gm)

• Cholesterol 10 mg

• Sodium 415 mg

• Potassium 280 gm

• Total Carb 13 gm

• Dietary Fiber 2 gm

• Sugars 2 gm

• Protein 12 gm

• Phosphorus 150 gm

Grits New-Mexico Style

Karen Bryant

Corrales, NM

Makes 24 servings

Prep. Time: 20 minutes

Baking Time: 1 hour and 20 minutes

6 cups boiling water

1½ cups uncooked grits

¼ cup no trans-fat tub margarine, at room temperature

4-oz. can chopped green chilies, drained

1 lb. 75%-less-fat shredded cheddar cheese

3 eggs, separated

2 tsp. salt

dash of Tabasco sauce

¼ tsp. garlic powder

1. Cook grits in large pan according to package directions until thick.

2. Stir in margarine cut into chunks, chilies, cheese, beaten egg yolks, salt, Tabasco sauce, and garlic powder. Continue stirring until margarine is completely melted.

3. Beat egg whites until soft peaks form. Fold into hot ingredients.

4. Pour into well-greased 4-quart baking dish.

5. Bake at 350° for 1 hour and 20 minutes.

Tip:

This dish is like a soufflé and makes a great brunch or light supper dish.

Exchange List Values

• Starch 0.5

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 100 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.0 gm)

• Cholesterol 30 mg

• Sodium 360 mg

• Potassium 50 gm

• Total Carb 9 gm

• Dietary Fiber 0 gm

• Sugars 0 gm

• Protein 8 gm

• Phosphorus 110 gm

Brunch Delight

Jean Butzer

Batavia, NY

Makes 12 servings, 3” square per serving

Prep. Time: 15 minutes

Baking Time: 35–45 minutes

½ cup chopped onion

½ cup chopped green bell pepper

4 eggs

2 cups egg substitute

1 cup milk

½ lb. extra-lean 95%-fat-free cooked ham, cut into small cubes

16 oz. frozen shredded hash brown potatoes, thawed

1 cup shredded 75%-less-fat cheddar cheese

¼ tsp. salt

½ tsp. pepper

½ tsp. dill weed

1. Sauté onion and green pepper in small nonstick skillet. Or cook just until soft in microwave.

2. In large bowl whisk together eggs, egg substitute, and milk.

3. Stir in cooked vegetables, ham, potatoes, cheese, salt, pepper, and dill weed.

4. Spoon into well-greased 9 × 13 baking pan.

5. Bake at 350° for 35–45 minutes, or until knife blade inserted in center comes out clean.

6. Allow to stand 10 minutes before cutting into squares to serve.

Variation:

Add ½ cup diced green chilies to Step 3.

Mamie Christopherson

Rio Rancho, NM

Tips:

1. This is a flexible recipe, so vary the ingredients as you wish. For example, you can use ½ lb. cooked bacon or sausage, turkey ham, or no meat.

2. Frozen cubed potatoes work well, too. Or you can make your own from-scratch potatoes, cooking, cooling, and cubing them.

3. When we make this for a breakfast at church, we prepare all the pans the afternoon before, and then cover and refrigerate them until the morning of the event. We remove the pans from the refrigerator and let them stand at room temperature for 30 minutes before baking, or we bake the dish 15–20 minutes longer than called for.

Exchange List Values

• Starch 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 135 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.3 gm)

• Cholesterol 75 mg

• Sodium 460 mg

• Potassium 335 gm

• Total Carb 10 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 15 gm

• Phosphorus 160 gm

Brunch Enchiladas

Ann Good

Perry, NY

Makes 16 servings, 1 filled tortilla per serving

Prep. Time: 20–35 minutes

Chilling Time: 8 hours, or overnight

Baking Time: 45–60 minutes

¾ cup chopped onion

¾ cup chopped bell peppers

1 Tbsp. canola oil

2 cups extra-lean chopped cooked ham

8-oz. container fat-free sour cream, divided

8 eggs

2 cups egg substitute

1½ cups fat-free milk

2 Tbsp. flour

½ tsp. pepper

16 6" flour tortillas

1½ cups shredded 75%-less-fat cheese, divided

3 medium tomatoes, sliced

1. In saucepan, sauté peppers and onion in oil until soft.

2. Stir in meat and cook until heated through.

3. Spread 1 Tbsp. of sour cream in a strip through the center of each tortilla.

4. Spoon 2 Tbsp. meat mixture on top of sour cream on each tortilla.

5. Top with 1½ Tbsp. cheese on each tortilla. (Reserve 1 cup cheese for topping enchiladas after baking.)

6. Roll up and place seams down in two well-greased 9 × 13 baking pans.

7. In a large mixing bowl, beat together egg substitute, eggs, milk, flour, salt, and pepper.

8. Pour over tortillas. Cover and refrigerate overnight.

9. Remove from refrigerator for 30 minutes before baking.

10. Bake uncovered at 350° for 45–60 minutes, or until heated through.

11. Remove from oven. Top with tomato slices.

12. Let stand 5–10 minutes before serving.

Tips:

1. Serve with salsa and sour cream.

2. This dish freezes well.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 230 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.3 gm)

• Cholesterol 110 mg

• Sodium 595 mg

• Potassium 330 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 4 gm

• Protein 17 gm

• Phosphorus 225 gm

Brunch Pizza

Rachel King

Castile, NY

Makes 8 servings, 3¼”× 4½” rectangle per serving

Prep. Time: 1 hour

Baking Time: 15–18 minutes

8-oz. pkg. reduced-fat crescent rolls

2 Tbsp. chopped bacon

½ lb. fresh mushrooms, sliced

1 small onion, finely chopped

1 small green bell pepper, finely chopped

1 Tbsp. canola oil, divided

2 cups egg substitute

3 oz. fat-free cream cheese, softened to room temperature

⅓ cup fat-free sour cream

1 garlic clove, minced

¼ tsp. Italian seasoning

2 plum tomatoes, sliced thin

¾ cup shredded 75%-reduced fat cheddar cheese

salsa and additional sour cream, optional

1. Open crescent dough tube and unroll. Press crescent dough over bottom and partway up sides of 9 × 13 baking pan.

2. Bake at 375° for 6–8 minutes.

3. Meanwhile, cook bacon in large skillet until crispy. Remove bacon and allow to drain on a paper towel.

4. Sauté mushrooms, onions, and peppers in ½ Tbsp. oil until just tender.

5. Remove vegetables from pan and set aside.

6. Heat other ½ Tbsp. oil in skillet. Add egg substitute and cook, stirring until almost set.

7. In a mixing bowl, beat together cream cheese, sour cream, garlic, and Italian seasoning. Spread over crescent-dough crust in baking pan.

8. Top with egg mixture, and then meat, and then sautéed vegetables.

9. Top with tomato slices and then cheese.

10. Bake at 375° for 15–18 minutes, or until cheese is melted.

11. Serve with salsa and additional sour cream for each person to add as they wish.

Exchange List Values

• Starch 1.0

• Vegetable 1.0

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 200 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.9 gm)

• Cholesterol 5 mg

• Sodium 555 mg

• Potassium 380 gm

• Total Carb 19 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 15 gm

• Phosphorus 270 gm

Because of the Sunday morning hassle, I have simplified my own preparations for potluck meals by taking plain, raw vegetables and fruits which children enjoy but will not eat if they are concealed in a fruit salad or other concoction.

Melodie Davis, Harrisonburg, VA

Country Breakfast Pizza

Zoë Rohrer

Lancaster, PA

Makes 10 servings

Prep. Time: 25–30 minutes

Baking Time: 27 minutes

1½ Tbsp. olive oil

1 cup whole wheat pastry flour

⅔ cup, plus 2 Tbsp., all-purpose flour

1 Tbsp. flax meal, optional

2 tsp. baking powder

½ tsp. salt

¼ cup real maple syrup

scant ½ cup fat-free milk

half a green pepper, diced

¼ lb. lower-fat bulk pork sausage

2¼ cups egg substitute

1 cup shredded 75%-reduced-fat cheddar cheese, divided

maple syrup, or ketchup, for serving

1. Place oil in a 9 × 13 baking dish.

2. In a good-sized bowl, mix together flours, flax if you wish, baking powder, and salt.

3. Add maple syrup and milk. Stir to combine.

4. Knead a few minutes in bowl, or on countertop, to make a ball.

5. Press dough into oiled pan.

6. Bake 12 minutes at 425°. Remove from the oven.

7. While crust is baking, brown sausage and peppers in skillet until pink is gone from meat and peppers are just tender. Stir frequently to break up meat. Place cooked meat and peppers on platter and keep warm. Discard drippings.

8. Beat egg substitute in mixing bowl. Pour into skillet used for sausage. Stir frequently. Add ⅔ cup cheese while eggs are cooking.

9. When crust is done, top with sausage, then eggs, and then remaining cheese.

10. Bake 10 more minutes or until cheese is melted.

11. Serve immediately with maple syrup or ketchup.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

Basic Nutritional Values

• Calories 200 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.5 gm)

• Cholesterol 10 mg

• Sodium 435 mg

• Potassium 225 gm

• Total Carb 25 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 13 gm

• Phosphorus 235 gm

Bacon Cheese Squares

Katie Ebersol

Ronks, PA

Makes 12 servings, 3” square per serving

Prep. Time: 30 minutes

Baking Time: 18–20 minutes

2 cups reduced-fat buttermilk baking mix

½ cup cold water

4 oz. 75%-reduced-fat cheese, sliced

½ lb. 50–70% reduced-fat turkey bacon, sliced, cooked crisp, and crumbled

3 eggs

¾ cup egg substitute

½ cup fat-free milk

½ tsp. onion powder

1. In a bowl, combine the baking mix and water. Stir 20 strokes.

2. Turn onto a floured surface. Knead 10 times.

3. Roll into a 10 × 14 rectangle. Fold into quarters (without pressing down on the folds) and place on the bottom and half-way up the sides of a greased 9 × 13 baking dish.

4. Lay cheese evenly over dough. Sprinkle with bacon.

5. In the mixing bowl, beat together egg substitute, eggs, milk, and onion powder.

6. Pour egg-milk mixture over bacon.

7. Bake at 425° for 18–20 minutes, or until a knife blade inserted in center comes out clean. If it doesn’t, continue baking another 4 minutes. Test again. Continue baking if needed, or remove from oven.

8. Allow to stand 10 minutes before cutting into squares and serving.

Exchange List Values

• Starch 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 140 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.0 gm)

• Cholesterol 60 mg

• Sodium 440 mg

• Potassium 110 gm

• Total Carb 15 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 9 gm

• Phosphorus 215 gm

Sausage and Eggs Baked in Mugs

Peggy C. Forsythe

Memphis, TN

Makes 10 servings

Prep. Time: 30 minutes

Baking Time: 25–30 minutes for mugs & ramekins; 1 hour for 9 × 13 baking dish

12 oz. sourdough bread, sliced and cut into ½” cubes

6 oz. 50%-reduced-fat pork bulk sausage

2½ cups fat-free milk

4 large eggs

1 Tbsp. Dijon mustard

½ cup fat-free buttermilk

10¾-oz. can cream of mushroom soup

¾ cup shredded 75%-less-fat sharp cheddar cheese

1. Spray insides of 10 oven-proof coffee mugs with non-stick cooking spray.

2. Divide bread cubes evenly among mugs.

3. Brown bulk sausage in skillet, breaking up with wooden spoon and stirring until all pink is gone. Drain off drippings.

4. Top bread cubes in each mug with crumbled sausage.

5. In a mixing bowl, whisk together milk, eggs, and Dijon mustard. Pour evenly over bread and sausage.

6. In same bowl, whisk together buttermilk and cream of mushroom soup. Spoon over bread mixture.

7. Sprinkle each mug with cheddar cheese.

8. Place coffee mugs on baking sheet.

9. Bake at 350° for 25–30 minutes, or until individual casseroles are set and puffed. Serve immediately.

Tips:

1. You can prepare the mugs through Step 7 in advance of serving. Cover mugs with plastic wrap and then foil. Freeze up to one month. When ready to use, thaw overnight in refrigerator. Bake as directed.

2. You may omit the mugs and use ramekins. Or use a 9 × 13 baking dish instead, and then increase baking time to 1 hour, or until casserole is set. Insert a knife blade in center of baking dish. If blade comes out clean, the dish is done. If it doesn’t, continue baking another 5 minutes. Test again. Repeat if needed.

3. To make the dish spicier, add Tabasco to milk/egg/mustard mixture in Step 5. Or use hot sausage.

4. If you don’t have buttermilk, make your own substitute. Mix 1 Tbsp. white vinegar and ⅞ cup milk. Let sit 15 minutes; do not stir.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 225 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.4 gm)

• Cholesterol 90 mg

• Sodium 525 mg

• Potassium 435 gm

• Total Carb 26 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 15 gm

• Phosphorus 225 gm

Blueberry French Toast

Stacie Skelly

Millersville, PA

Makes 12 servings

Prep. Time: 30 minutes

Chilling Time: 6–8 hours or overnight

Baking Time: 1 hour

12 slices day-old bread

4 oz. cream cheese

4 oz. Neufchatel (⅓-less-fat) cream cheese

1 cup frozen blueberries

6 eggs

1½ cups egg substitute

2 cups fat-free milk

⅓ cup honey

Sauce:

¼ cup Splenda Blend for Baking

2 Tbsp. cornstarch

1 cup water

1 cup blueberries

1. Grease 9 × 13 baking pan.

2. Cube bread and spread in pan.

3. Cube cream cheese. Distribute evenly over bread.

4. Sprinkle blueberries on top.

5. In a mixing bowl, blend eggs, egg substitute, milk, and honey.

6. Pour over baking-pan contents.

7. Cover. Refrigerate 6–8 hours, or overnight.

8. Remove from refrigerator 30 minutes before baking.

9. Bake, covered, at 350° for 30 minutes.

10. Uncover. Bake 30 more minutes. Serve with sauce.

To make Sauce:

1. Mix Splenda, cornstarch, and water in a saucepan. Bring to a boil.

2. Stir in blueberries.

3. Reduce heat, cooking until blueberries burst.

4. Serve warm over French Toast.

Warm Memories:

Every summer 5 good friends and I have “Breakfast Club” each Wednesday morning. When it’s my turn to host, this is always at the top of the request list.

Exchange List Values

• Starch 1.0

• Carbohydrate 1.0

• Lean Meat 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 225 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 2.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.7 gm)

• Cholesterol 100 mg

• Sodium 380 mg

• Potassium 230 gm

• Total Carb 32 gm

• Dietary Fiber 1 gm

• Sugars 18 gm

• Protein 12 gm

• Phosphorus 185 gm

Fast, Friendly French Toast

Donna Barnitz

Rio Rancho, NM

Makes 8 servings

Prep. Time: 15 minutes

Soaking Time: 1–24 hours

Baking Time: 15 minutes

1 lb. loaf French bread, cut 1” thick slices

1½ cups fat-free milk

4 eggs

½ cup orange juice

¼ cup sugar

1 Tbsp. vanilla

cinnamon, optional

1. Arrange bread slices in a 9 × 13 baking pan.

2. In a mixing bowl, beat milk, eggs, orange juice, sugar, and vanilla together until well blended.

3. Pour over bread.

4. Cover and refrigerate 1–24 hours, according to your schedule and how much time you have.

5. Heat oven to 400°. Grease jelly-roll pan.

6. Transfer bread to pan, making sure slices don’t touch. Dust with cinnamon, if you wish.

7. Bake 15 minutes, or until puffy and lightly browned.

Exchange List Values

• Starch 2.0

• Carbohydrate 1.0

• Lean Meat 1.0

Basic Nutritional Values

• Calories 250 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.1 gm)

• Cholesterol 95 mg

• Sodium 345 mg

• Potassium 210 gm

• Total Carb 43 gm

• Dietary Fiber 1 gm

• Sugars 12 gm

• Protein 11 gm

• Phosphorus 165 gm

Baked French Toast with Cream Cheese

Blanche Nyce

Hatfield, PA

Makes 10 servings

Prep. Time: 15–20 minutes

Cooking/Baking Time: 40–45 minutes

1-lb. loaf firm bread, divided

8-oz. pkg. fat-free cream cheese

10 eggs

½ cup fat-free half-and-half

¼ cup maple syrup, or pancake syrup

¼ cup tub margarine, no trans-fat

2 cup berries of your choice—strawberries, blueberries, or raspberries

1. Cube bread and layer half in well-greased 9 × 13 baking pan.

2. Cut cream cheese into small pieces and scatter across bread.

3. Sprinkle with berries.

4. Cover berries with remaining half of bread.

5. In mixing bowl, beat together eggs, half-and-half, syrup, and melted butter.

6. Pour over bread contents of baking pan.

7. Press down until bread is submerged as much as possible.

8. Cover and refrigerate for 8 hours, or overnight.

9. Bake uncovered at 375° for 40–45 minutes, or until lightly browned and puffy.

Tip:

Day-old bread works best for this toast.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Lean Meat 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 270 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 2.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.4 gm, Monounsat Fat 3.0 gm)

• Cholesterol 190 mg

• Sodium 485 mg

• Potassium 245 gm

• Total Carb 33 gm

• Dietary Fiber 1 gm

• Sugars 9 gm

• Protein 13 gm

• Phosphorus 285 gm

Choose whole grains—barley, bulgur, quinoa, and whole-wheat couscous—as healthier alternatives to traditional starches such as potatoes, white rice, white bread, grits, and pasta.

Overnight Apple French Toast

Eileen Eash

Lafayette, CO

Peggy C. Forsythe

Memphis, TN

Makes 9 servings, 1 slice per serving

Prep. Time: 40–45 minutes

Soaking Time: 8 hours, or overnight

Baking Time: 35–40 minutes

6 Tbsp. Splenda Brown Sugar Blend

3 Tbsp. no trans-fat tub margarine

3–4 large tart apples, peeled and sliced ¼-inch thick

3 eggs

1 cup fat-free milk

1 tsp. vanilla

9 slices day old French bread, ¾” thick, about 1 oz. each

Syrup:

½ cup unsweetened applesauce

¼ tsp. cinnamon

¼ cup apple jelly

1/16 tsp. ground cloves

sprinkle of nutmeg, optional

maple syrup for serving, optional

whipped cream, optional

1. In a small saucepan, melt Splenda and margarine together about 3–4 minutes, stirring constantly, until slightly thick.

2. Pour into ungreased 9 × 13 baking pan.

3. Top with apple slices.

4. In a medium-sized mixing bowl, beat together eggs, milk, and vanilla.

5. Dip bread slices in egg mixture, one by one, and then lay over top of apples.

6. Cover and refrigerate overnight.

7. Remove from refrigerator 30 minutes before baking. Sprinkle with nutmeg if you wish.

8. Bake uncovered at 350° for 35–40 minutes.

9. Meanwhile, prepare syrup by cooking applesauce, cinnamon, apple jelly, and ground cloves in small saucepan until hot.

10. Serve over toast.

11. Offer maple syrup and whipped cream as toppings, too.

Variation:

Crab apple jelly, instead of apple jelly, in the syrup is also delicious.

Exchange List Values

• Starch 1.0

• Fruit 1.0

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 245 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.6 gm)

• Cholesterol 65 mg

• Sodium 220 mg

• Potassium 195 gm

• Total Carb 43 gm

• Dietary Fiber 2 gm

• Sugars 19 gm

• Protein 7 gm

• Phosphorus 105 gm

Waffles with Cinnamon Apple Syrup

Betty L. Moore

Plano, IL

Makes 12 5” waffles and 1¾ cups syrup, 1 waffle and 2⅓ Tbsp. syrup per serving

Prep. Time: 15 minutes

Cooking Time: about 3 minutes per waffle

Waffles:

2 cups flour

2 Tbsp. sugar

3 tsp. baking powder

½ tsp. salt

2 eggs

1½ cups fat-free milk

4 Tbsp. canola oil

Cinnamon Apple Syrup:

2 Tbsp. cornstarch

½ tsp. cinnamon

⅛ tsp. salt

1 cup water

¾ cup unsweetened apple juice concentrate

½ tsp. vanilla

1. To make waffles, mix flour, sugar, baking powder, and salt together in large bowl.

2. In a separate bowl, beat eggs, milk, and oil together.

3. Add wet ingredients to dry ingredients. Beat just until mixed.

4. Pour scant ½ cup batter onto hot waffle iron. Cook according to your waffle iron’s instructions.

5. To make syrup, combine cornstarch, cinnamon, and salt in saucepan.

6. Gradually stir in water and apple juice concentrate until smooth.

7. Over medium heat, and stirring continually, bring to boil.

8. Cook, stirring continually, for 2 minutes, or until thickened.

9. Remove from heat. Stir in vanilla.

10. Serve warm over waffles.

Tips:

1. You can refrigerate any leftover syrup, covered, until the next time you make waffles.

2. We have friends over quite frequently for waffles for breakfast. I serve them with sausage, strawberries, assorted syrups, and orange juice. This recipe works in both my regular waffle iron and my Belgian waffle-maker. We sometimes have waffles for supper if we have leftover batter.

Exchange List Values

• Starch 1.0

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 180 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 3.3 gm)

• Cholesterol 30 mg

• Sodium 240 mg

• Potassium 145 gm

• Total Carb 28 gm

• Dietary Fiber 1 gm

• Sugars 11 gm

• Protein 4 gm

• Phosphorus 185 gm

Oatmeal Pancakes

Barbara J. Bey

Hillsboro, OH

Makes 6 servings, 1 pancake per serving

Prep. Time: 5 minutes

Cooking Time: 10 minutes

½ cup flour

½ cup dry oats, rolled or quick-cooking

1 Tbsp. Splenda

1 tsp. baking powder

½ tsp. baking soda

¾ cup fat-free buttermilk

¼ cup fat-free milk

2 Tbsp. canola oil

1 egg, beaten

1. Stir together flour, oats, Splenda, baking powder, and baking soda in a large mixing bowl.

2. In a separate bowl, blend buttermilk, milk, oil, and egg until smooth.

3. Stir wet ingredients into dry ingredients, just until moistened.

4. Drop by scant half-cupfuls into skillet or onto griddle.

5. Cook until small bubbles form on top.

6. Flip and cook until lightly browned.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 3.4 gm)

• Cholesterol 30 mg

• Sodium 215 mg

• Potassium 110 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 4 gm

• Phosphorus 170 gm

Baked Oatmeal

Esther Porter

Minneapolis, MN

Makes 12 servings, 3” square per serving

Prep. Time: 10 minutes

Cooking/Baking Time: 20–25 minutes

3 Tbsp. Splenda Brown Sugar Blend

2 Tbsp. tub margarine, no trans-fat, melted

2 eggs, slightly beaten

3 cups quick oatmeal

2 tsp. baking powder

1 cup fat-free milk

1 tsp. salt

½ cup raisins or dried cranberries

1. Combine brown sugar blend, margarine, and eggs in mixing bowl.

2. Mix and add oatmeal, baking powder, milk, and salt. Stir in raisins or cranberries.

3. Pour into 9 × 13 baking pan.

4. Bake at 350° for 20–25 minutes.

Tips:

Serve with hot milk, cinnamon, baked apple slices, etc. You may cut leftover baked oatmeal in pieces to freeze and microwave for later. Great for brunch.

Exchange List Values

• Starch 1.0

• Fruit 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 140 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.2 gm)

• Cholesterol 30 mg

• Sodium 290 mg

• Potassium 165 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 6 gm

• Protein 5 gm

• Phosphorus 205 gm

Try to use healthy oils instead of solid fats when cooking: scramble an egg in olive oil instead of margarine.

B&B Blueberry Coffee Cake

Kim Rapp

Longmont, CO

Makes 18 servings, 2” × 3” rectangle per serving

Prep. Time: 15–20 minutes

Baking Time: 55–65 minutes

4 cups flour

¾ cup Splenda Blend for Baking

5 tsp. baking powder

1 tsp. salt

6 Tbsp. tub margarine, no trans-fat

1½ cups fat-free milk

2 eggs

4 cups fresh, or frozen, blueberries

Topping:

2 Tbsp. Splenda Blend for Baking

⅔ cup flour

1 tsp. cinnamon

½ tsp. nutmeg

6 Tbsp. tub margarine, no trans-fat

1. In an electric-mixer bowl, mix together flour, sweetener, baking powder, salt, margarine, milk, and eggs. Using mixer, beat vigorously for 30 seconds.

2. If using frozen blueberries, place in large bowl and stir in 3 Tbsp. flour until each blueberry is well coated. (If using fresh berries, no need to add flour.)

3. Carefully fold blueberries into batter.

4. Pour into lightly greased 9 × 13 baking pan.

5. For topping, combine sweetener, flour, cinnamon, and nutmeg in a bowl.

6. Using a pastry cutter, or two forks, cut in margarine until small crumbs form.

7. Sprinkle crumbs evenly over batter.

8. Bake at 350° for 55–65 minutes, or until toothpick inserted in center of cake comes out clean.

Exchange List Values

• Starch 1.5

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 240 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 2.1 gm)

• Cholesterol 20 mg

• Sodium 305 mg

• Potassium 105 gm

• Total Carb 40 gm

• Dietary Fiber 2 gm

• Sugars 14 gm

• Protein 5 gm

• Phosphorus 200 gm

Finnish Coffee Cake

Sharon Shank

Bridgewater, VA

Martha Ann Auker

Landisburg, PA

Makes 24 servings, 2” square bar per serving

Prep. Time: 10–20 minutes

Baking Time: 30–35 minutes

10 Tbsp. Splenda Blend for Baking

1 cup canola oil

2 eggs, beaten

1 cup fat-free buttermilk

1 tsp. vanilla

2 cups flour

¾ tsp. baking powder

½ tsp. salt

½ tsp. baking soda

2 Tbsp. Splenda Brown Sugar Blend

1–3 tsp. cinnamon, according to your taste preference

Glaze, optional

2 cups confectioners sugar, optional

1–2 tsp. vanilla, according to your taste preference, optional

1–2 Tbsp. hot water, or a bit more, optional

1. In good-sized mixing bowl, beat together sugar, oil, eggs, buttermilk, and 1 tsp. vanilla.

2. In a separate bowl, sift together flour, baking powder, salt, and baking soda.

3. Stir dry ingredients into buttermilk mixture.

4. Pour half of batter into greased 9 × 13 baking dish.

5. Mix together brown sugar and cinnamon in bowl. Sprinkle half of mixture over batter.

6. Repeat layers.

7. Bake at 350° for 30–35 minutes, or until toothpick inserted in center comes out clean.

8. If you’re using glaze, poke holes in cake with fork while cake is still warm. In a medium-sized bowl, mix together confectioners sugar, vanilla, and just enough water to make a thin glaze. Drizzle glaze over cake while still warm.

Variation:

Add ¾ cup chopped walnuts to brown sugar-cinnamon mixture in Step 5.

Carrie Darby

Moreno Valley, CA

Exchange List Values

• Starch 0.5

• Carbohydrate 0.5

• Fat 2.0

Basic Nutritional Values

• Calories 155 (Calories from Fat 90)

• Total Fat 10 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 5.9 gm)

• Cholesterol 15 mg

• Sodium 105 mg

• Potassium 35 gm

• Total Carb 15 gm

• Dietary Fiber 0 gm

• Sugars 6 gm

• Protein 2 gm

• Phosphorus 45 gm

Healthy Blueberry Muffins

Gloria Lehman

Singers Glen, VA

Makes 18 servings, 1 muffin per serving

Prep. Time: 20 minutes

Baking Time: 20 minutes

1 cup flour

½ cup whole wheat flour

6 Tbsp. Splenda Blend for Baking

¼ cup oat bran

¼ cup wheat germ

¼ cup quick, or old-fashioned, oats

1 tsp. baking powder

1 tsp. baking soda

½ tsp. cinnamon

¼ tsp. nutmeg

¼ tsp. allspice

¼ tsp. salt

1 cup blueberries, fresh or frozen and partially thawed

½ cup chopped walnuts

1 banana, mashed

1 cup buttermilk

1 egg

1 Tbsp. vegetable oil

1 tsp. vanilla

1. In large bowl, stir together all dry ingredients (through salt) until well blended.

2. Gently stir in blueberries and walnuts. (Adding the blueberries to dry ingredients first helps to prevent turning the batter blue from any juice.)

3. In a separate container, mix together mashed banana, buttermilk, egg, oil, and vanilla.

4. Make a well in dry ingredients. Pour wet ingredients into well. Mix just until blended.

5. Fill greased muffin cups almost to the top.

6. Bake at 350° for approximately 20 minutes, or until toothpick inserted in centers of muffins comes out clean.

Tip:

This moist muffin is made better and healthier by using a banana instead of more oil.

Exchange List Values

• Carbohydrate 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 115 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 1.0 gm)

• Cholesterol 10 mg

• Sodium 140 mg

• Potassium 120 gm

• Total Carb 18 gm

• Dietary Fiber 2 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 110 gm

All-Bran Date Muffins

Mrs. Lewis L. Beachy

Sarasota, FL

Makes 16 servings, 1 muffin per serving

Prep. Time: 20 minutes

Standing Time: 20 minutes

Baking Time: 20–25 minutes

1 cup chopped dates

1 cup chopped nuts

1 tsp. baking soda

1 Tbsp. vegetable shortening

1 cup boiling water

¾ cup brown sugar

1 egg, well beaten

1 cup flour

1 cup All-Bran

1 tsp. baking powder

1. Combine dates, nuts, baking soda and shortening. Pour boiling water over mixture and let cool.

2. Add sugar, egg, flour, All-Bran and baking powder. Fold together until blended. Do not use mixer.

3. Spoon batter into well-greased muffin tins.

4. Bake at 350° for 20–25 minutes.

Exchange List Values

• Carbohydrate 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 150 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 4.0 gm, Monounsat Fat 1.1 gm)

• Cholesterol 10 mg

• Sodium 120 mg

• Potassium 160 gm

• Total Carb 24 gm

• Dietary Fiber 3 gm

• Sugars 14 gm

• Protein 3 gm

• Phosphorus 120 gm

Strawberry Muffins

Janessa Hochstedler

East Earl, PA

Makes 14 muffins, 1 muffin per serving

Prep. Time: 10–15 minutes

Standing Time: 30 minutes

Baking Time: 10–12 minutes

1½ cups mashed strawberries

6 Tbsp. Splenda Blend for Baking, divided

1¾ cups flour

¼ tsp. nutmeg

¼ tsp. salt

½ tsp. baking soda

2 eggs, beaten

¼ cup tub margarine, no trans-fat

1 tsp. vanilla

1. In a small mixing bowl, combine strawberries and 2 Tbsp. sweetener. Set aside for 30 minutes. Drain strawberries, reserving liquid.

2. In a large mixing bowl, combine flour, nutmeg, salt, and baking soda. Set aside.

3. In yet another bowl, mix together eggs, melted margarine, vanilla, 4 Tbsp. sweetener, and juice from berries.

4. Add to flour mixture, stirring just until combined.

5. Fold in berries.

6. Spoon batter into greased muffin tins.

7. Bake at 425° for 10–12 minutes, or until toothpick inserted in centers of muffins comes out clean.

Exchange List Values

• Carbohydrate 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 120 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.1 gm)

• Cholesterol 25 mg

• Sodium 120 mg

• Potassium 65 gm

• Total Carb 19 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 3 gm

• Phosphorus 40 gm

Zucchini Oatmeal Muffins

Donna Lantgen

Arvada, CO

Makes 30 muffins, 1 muffin per serving

Prep. Time: 15 minutes

Baking Time: 20–25 minutes

2½ cups flour

¾ cup Splenda Blend for Baking

½ cup dry oatmeal, quick or old-fashioned

1 Tbsp. baking powder

1 tsp. salt

1 tsp. cinnamon

1 cup chopped walnuts

4 eggs

10 oz. zucchini (1¼ cups shredded), peeled or unpeeled

¾ cup canola oil

1. Mix flour, sweetener, dry oatmeal, baking powder, salt, cinnamon, and walnuts together in large mixing bowl.

2. In a separate bowl, combine eggs, zucchini, and oil.

3. Stir wet ingredients into dry ingredients, until just mixed. Do not over-stir.

4. Fill greased baking tins half-full. (Or use paper liners instead of greasing tins.)

5. Bake at 400° for 25 minutes, or until toothpick inserted in centers of muffins comes out clean.

Tip:

Shredding zucchini in your food processor makes things easier.

Exchange List Values

• Carbohydrate 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 150 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.6 gm, Monounsat Fat 4.1 gm)

• Cholesterol 25 mg

• Sodium 125 mg

• Potassium 70 gm

• Total Carb 15 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 3 gm

• Phosphorus 95 gm

Replace some of the all-purpose flour in a recipe with whole-wheat flour to increase fiber.

Banana Chocolate Chip Muffins

Jen Hoover

Akron, PA

Jane Steiner

Orrville, OH

Makes 24 servings, 1 muffin per serving

Prep. Time: 15 minutes

Baking Time: 12–20 minutes

4 large ripe bananas, mashed

6 Tbsp. Splenda Blend for Baking

1 egg

1½ cups flour

1 tsp. baking soda

1 tsp. baking powder

5⅓ Tbsp. no-trans-fat tub margarine, melted

½ cup chocolate chips

1. In a good-sized mixing bowl, blend together bananas, Splenda, egg, and flour.

2. Mix in baking soda, baking powder, and melted margarine.

3. Stir in chocolate chips.

4. Bake in lined muffin tins at 375° for 12–18 minutes, or until toothpick inserted in center comes out clean. Check after 12 minutes to prevent muffins from over-baking.

Tips:

1. I freeze overly ripe bananas with these muffins in mind. Microwave frozen bananas until soft; then follow recipe.

2. Tip from tester: You can use ¾ cup whole wheat flour and ¾ cup white flour for these. You can also add 1 Tbsp. wheat germ or flax seed to Step 1.

3. Another tip from tester: Before baking these, I placed a pecan half on top of each muffin. I served them at breakfast with softened cream cheese and with peanut butter for the kids.

Warm Memories:

My boys love these! I make them to take along every time we go on a trip.

Exchange List Values

• Carbohydrate 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 100 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.1 gm)

• Cholesterol 10 mg

• Sodium 90 mg

• Potassium 105 gm

• Total Carb 17 gm

• Dietary Fiber 1 gm

• Sugars 8 gm

• Protein 1 gm

• Phosphorus 40 gm

Morning Maple Muffins

Connie Lynn Miller

Shipshewana, IN

Makes 18 muffins, 1 muffin per serving

Prep. Time: 15 minutes

Baking Time: 15–20 minutes

Muffins:

2 cups flour

¼ cup Splenda Brown Sugar Blend

2 tsp. baking powder

½ tsp. salt

¾ cup fat-free milk

½ cup no trans-fat tub margarine, melted

¼ cup maple syrup

¼ cup fat-free sour cream

1 egg

½ tsp. vanilla

Topping:

3 Tbsp. flour

3 Tbsp. sugar

2 Tbsp. chopped pecans

½ tsp. cinnamon

2 Tbsp. no trans-fat tub margarine

1. To make muffins, combine flour, brown sugar blend, baking powder, and salt in a large bowl.

2. In another bowl, combine milk, melted margarine, maple syrup, sour cream, egg, and vanilla.

3. Stir wet ingredients into dry ingredients just until moistened.

4. Fill greased or paper-lined muffin cups ⅔ full.

5. For topping, combine flour, sugar, nuts, and cinnamon.

6. Cut in margarine, using a pastry cutter or two knives, until crumbly.

7. Sprinkle over batter in muffin cups.

8. Bake at 400° for 15–20 minutes, or until a toothpick inserted near the center comes out clean.

9. Cool 5 minutes before removing from pans to wire racks. Serve warm.

Tip:

The maple syrup gives these muffins the hint of a hearty pancake breakfast without all the fuss.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.2 gm, Monounsat Fat 2.0 gm)

• Cholesterol 10 mg

• Sodium 165 mg

• Potassium 60 gm

• Total Carb 20 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 3 gm

• Phosphorus 90 gm

Cranberry Buttermilk Scones

Edwina Stoltzfus

Narvon, PA

Makes 16 servings, 1 scone per serving

Prep. Time: 20 minutes

Baking Time: 15–20 minutes

3 cups flour

2⅔ Tbsp. Splenda Blend for Baking

2½ tsp. baking powder

¾ tsp. salt

½ tsp. baking soda

12 Tbsp. cold no trans-fat tub margarine

1 cup fat-free buttermilk

1 cup dried cranberries

1 tsp. grated orange peel

1 Tbsp. fat-free milk

2 Tbsp. sugar

¼ tsp. ground cinnamon

1. In a bowl, combine flour, Splenda, baking powder, salt, and baking soda.

2. Cut in margarine, using a pastry cutter or two knives, until mixture resembles small peas.

3. Stir in buttermilk, just until combined.

4. Fold in cranberries and orange peel.

5. Turn dough onto floured surface. Divide dough in half.

6. Shape each portion into a ball. Pat each into a 6” circle.

7. Cut each circle into six wedges.

8. Place on lightly greased baking sheet.

9. Brush tops with milk.

10. In a small bowl, combine 2 Tbsp. sugar with cinnamon. Sprinkle on top of wedges.

11. Bake at 400° for 15–20 minutes, or until golden brown.

Tips:

1. These freeze well after baking.

2. They’re best served warm.

3. I make smaller scones than called for here—at least 8 from a 6” circle.

4. I make my own orange peel by grating the peel of 1 whole orange and then freezing it. It’s handy for whenever I need it.

Exchange List Values

• Starch 1.5

• Fruit 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 185 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.8 gm, Monounsat Fat 2.1 gm)

• Cholesterol 0 mg

• Sodium 290 mg

• Potassium 55 gm

• Total Carb 29 gm

• Dietary Fiber 1 gm

• Sugars 10 gm

• Protein 3 gm

• Phosphorus 115 gm

Glazed Cinnamon Biscuits

Virginia Graybill

Hershey, PA

Makes 12 servings, 1 biscuit per serving

Prep. Time: 30 minutes

Baking Time: 18–20 minutes

2 cups flour

4 tsp. baking powder

½ tsp. salt

2 Tbsp. Splenda Blend for Baking

1 tsp. cinnamon

6 Tbsp. no trans-fat tub margarine, divided

¾ cup fat-free milk

Glaze:

1 cup Splenda granular

2⅔ Tbsp. cornstarch

¼ tsp. vanilla

1⅓ Tbsp. water

1. In a large bowl, combine flour, baking powder, salt, sugar, and cinnamon.

2. Using a pastry cutter or two knives, cut in 4 Tbsp. margarine until mixture resembles coarse crumbs.

3. Stir in milk just until moistened.

4. Turn onto a lightly floured surface. Rub a bit of vegetable oil on your hands to keep dough from sticking to your fingers while kneading.

5. Knead gently 8–10 times.

6. Roll dough into an 8 × 11 rectangle, ½” thick.

7. Melt remaining 2 Tbs. margarine and brush 1 Tbsp. over dough.

8. Roll up jelly-roll style, starting with long end.

9. Cut roll into 12 equal slices.

10. Place slices cut-side down in greased 7 × 11 baking pan. Make 3 rows with 4 slices in each row.

11. Brush slices with remaining margarine.

12. Bake at 375° for 18–20 minutes, or until golden brown.

13. While biscuits bake, make glaze. Blend Splenda and cornstarch in blender until a very fine powder.

14. In a small bowl, stir water and vanilla together and add Splenda mixture.

15. When biscuits finish baking, allow them to cool 5 minutes.

16. Spread with glaze. Serve immediately.

Exchange List Values

• Starch 1.0

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 140 (Calories from Fat 40)

• Total Fat 4.5 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.4 gm)

• Cholesterol 0 mg

• Sodium 270 mg

• Potassium 50 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 3 gm

• Phosphorus 190 gm

Sticky Buns

Dorothy Schrock

Arthur, IL

Makes 15 buns, 1 bun per serving

Prep. Time: 35 minutes

Rising Time: 30 minutes

Baking Time: 15 minutes

Dough:

½ cup warm water

1 Tbsp. yeast

¾ cup milk

2 Tbsp. no-trans-fat tub margarine

2 Tbsp. canola oil

1 tsp. salt

¼ cup sugar

1 egg, beaten

3 cups flour

Sauce:

6 Tbsp. no-trans-fat tub margarine

¾ tsp. cinnamon

½ cup Splenda Brown Sugar Blend

1 Tbsp. water

⅓ cup pecans

1. In a small bowl, stir yeast into warm water until dissolved. Set aside.

2. Heat milk, margarine, and oil in medium-sized saucepan over low heat until margarine melts. Remove pan from heat.

3. Stir salt and sugar into milk mixture until dissolved.

4. Stir yeast water, egg, and flour into other ingredients.

5. Set in warm place and let rise for 30 minutes.

6. Meanwhile, prepare sauce. In a medium-sized saucepan, heat margarine, cinnamon, Splenda, and water together. Make good and hot, but do not allow to boil.

7. Stir in pecans.

8. Pour sauce into well-greased 9 × 13 baking pan. Spread over bottom of pan.

9. Stir down batter. Drop by tablespoons over sauce. You should be able to make 12–15 batter “buns.”

10. Bake at 350° for 15 minutes.

11. Cool for 1 minute.

12. Cover baking pan with rimmed cookie sheet. Turn upside down carefully to release sticky buns onto cookie sheet.

Exchange List Values

• Starch 1.5

• Carbohydrate 0.5

• Fat 1.5

Basic Nutritional Values

• Calories 210 (Calories from Fat 70)

• Total Fat 8 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.9 gm, Monounsat Fat 3.8 gm)

• Cholesterol 15 mg

• Sodium 210 mg

• Potassium 85 gm

• Total Carb 30 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 4 gm

• Phosphorus 65 gm

Cinnamon Rolls—Easy Method

Betty L. Moore

Plano, IL

Makes 12 rolls, 1 roll per serving

Thawing Time: 8 hours or overnight

Prep. Time: 15–20 minutes

Rising Time: 4–5 hour, or overnight

Baking Time: 20–25 minutes

1 lb. loaf frozen bread dough

8 Tbsp. no trans-fat tub margarine

2 tsp. cinnamon

1½ cups granular Splenda, divided

2⅔ Tbsp. cornstarch

1½ Tbsp. fat-free milk

1. Thaw dough at room temperature.

2. Grease a 9 × 13 baking pan.

3. In a long, flat dish, mix together cinnamon and ½ cup sugar substitute.

4. Melt margarine.

5. Cut thawed bread dough diagonally into 12 pieces.

6. Roll each piece of dough between your hands until it forms a rope.

7. Brush each piece of dough with melted margarine, and then dip in cinnamon-sugar. Use a spoon to cover rope well with mixture.

8. Tie each buttered-sugared piece in a loose knot. Lay in greased 9 × 13 baking pan, keeping as much space as possible between knots to allow for rising.

9. Cover loosely and let set until knots double in size, or refrigerate overnight.

10. Set out in morning and allow to rise until doubled, if knots haven’t risen fully.

11. Bake at 350° for 20–25 minutes.

12. Meanwhile, prepare glaze. Blend 1 cup Splenda in blender with cornstarch until a fine powder.

13. Mix the blended sugar and milk together in a bowl until smooth.

14. Drizzle glaze over cooled buns.

Tips:

These are messy to make, but they taste wonderful. We make these at camp to serve 300–400 people.

Exchange List Values

• Starch 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 170 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.9 gm, Monounsat Fat 2.1 gm)

• Cholesterol 0 mg

• Sodium 280 mg

• Potassium 50 gm

• Total Carb 24 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 3 gm

• Phosphorus 45 gm

Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day.

Oatmeal Herb Bread

Stacy Stoltzfus

Grantham, PA

Makes 1 loaf, 16 slices in the loaf, 1 slice per serving

Prep. Time: 20 minutes

Rising Time: 65–85 minutes

Cooking/Baking Time: 30–35 minutes

Standing Time: 30–45 minutes

1 cup warm water (110–115°)

2 Tbsp. brown sugar

1 Tbsp. yeast

1 egg, lightly beaten

3 Tbsp. olive oil

1 tsp. salt

½ cup dry quick oats

1 tsp. dried parsley

1 tsp. dried sage

1 tsp. dried oregano

1 tsp. dried basil

1 tsp. dried thyme

3½–4 cups unbleached bread flour, also called occident flour

1. Dissolve sugar in warm water in a large mixing bowl.

2. Sprinkle yeast over top.

3. Let rest 5–10 minutes until yeast begins to foam.

4. Stir in egg, olive oil, salt, oats, and herbs.

5. Gradually add in flour, one cup at a time, mixing until a ball forms that is not too dense. Dough should be soft but not sticky.

6. Knead about 5 minutes on floured surface.

7. Grease a large bowl. Place dough in bowl and cover with a tea towel.

8. Place in warm spot. Let rise until doubled, about 30–45 minutes.

9. Punch down. Form into a loaf.

10. Place in greased loaf pan. Let rise until dough comes to top of pan, about 35–40 minutes.

11. Meanwhile, preheat oven to 350°. Place risen loaf in oven. Bake approximately 30–35 minutes. Loaf should be golden brown and should sound hollow when tapped.

12. Cool 10 minutes before removing from pan.

13. Let cool until lukewarm before slicing to keep moisture in the loaf. Slice the loaf just before serving.

Tips:

1. I always use an instant-read thermometer to ensure the bread is completely baked through. It should register 190–200° when done.

2. You can use fresh herbs instead of dried herbs. The formula? 1 tsp. dried herbs for 3 tsp. fresh herbs.

Exchange List Values

• Starch 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 175 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.7 gm)

• Cholesterol 70 mg

• Sodium 175 mg

• Potassium 85 gm

• Total Carb 26 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 7 gm

• Phosphorus 85 gm

Pumpernickel Bread

Helene Funk

Laird, Saskatchewan

Makes 4 loaves, 16 slices per loaf, 1 slice per serving

Prep. Time: 35 minutes

Rising Time: about 3 hours

Cooking/Baking Time: 1 hour

3 Tbsp. yeast

2 tsp. sugar

1 cup warm water

3¼ cups water

½ cup dark molasses

1 Tbsp. no-trans-fat tub margarine

1 tsp. salt

3½ cups whole wheat flour

4½ cups white flour

3½ cups rye flour

1 Tbsp. unsweetened cocoa, optional

1 cup bran

¾ cup yellow cornmeal

½ cup millet, optional

2 cups mashed potatoes

2 tsp. caraway seeds

½ cup flax

1. Dissolve yeast with sugar in 1 cup warm water. Let stand 10 minutes until bubbly. Stir well.

2. Combine 3¼ cups water, molasses and margarine in saucepan. Heat over low heat until margarine is dissolved. When room temperature, add salt and yeast mixture.

3. Combine all flours and cocoa in large bowl.

4. Add bran, cornmeal, millet and mashed potatoes. Add to liquid yeast mixture and beat until thoroughly mixed. Stir in caraway seeds and flax and mix well.

5. Let dough rest 15 minutes. Knead until smooth.

6. Let rise until double in bulk, about 1 hour.

7. Punch down. Let rise again for 30 minutes.

8. Divide into 4 pieces and shape into loaves or balls and place in greased tins.

9. Cover and let rise in warm place, about 45 minutes.

10. Bake at 325° for 45–50 minutes or until done.

Exchange List Values

• Starch 1.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 15)

• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.3 gm)

• Cholesterol 0 mg

• Sodium 60 mg

• Potassium 170 gm

• Total Carb 22 gm

• Dietary Fiber 4 gm

• Sugars 2 gm

• Protein 4 gm

• Phosphorus 100 gm

Bran Rolls

Johanna Badertscher

Apple Creek, OH

Makes 32 rolls, 1 roll per serving

Prep. Time: 30 minutes

Rising Time: 2 hours

Baking Time: 20 minutes

1 cup wheat bran

1 cup boiling water

½ cup honey, or brown sugar

1½ tsp. salt

1 cup canola oil

2 pkgs. yeast

1 cup warm water

2 eggs

6½ cups flour

1. Combine bran, boiling water, honey or brown sugar, salt and oil. Cool to lukewarm.

2. Dissolve yeast in warm water and add to bran mixture.

3. Beat in eggs and 3½ cups flour. Knead in remaining 3 cups flour to make a smooth, soft dough.

4. Place in greased bowl and let rise until double in size, about an hour. Alternatively, cover with plastic wrap with space for dough to expand and place in refrigerator until ready to use.

5. Shape into rolls. Place rolls in greased pans and let rise until double in size.

6. Bake at 375° for 20 minutes.

Variation:

This dough makes wonderful hamburger rolls. After shaping, place on greased cookie sheets at least 1” apart.

Exchange List Values

• Starch 1.5

• Fat 1.5

Basic Nutritional Values

• Calories 180 (Calories from Fat 65)

• Total Fat 7 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 4.5 gm)

• Cholesterol 10 mg

• Sodium 115 mg

• Potassium 65 gm

• Total Carb 25 gm

• Dietary Fiber 2 gm

• Sugars 5 gm

• Protein 3 gm

• Phosphorus 60 gm

French Bread—No-knead

Naomi Ressler

Harrisonburg, VA

Makes 2 loaves, 19 slices per loaf, 1 slice per serving

Prep. Time: 1½ hours

Cooking/Baking Time: 20 minutes

2 Tbsp. all-vegetable shortening

2 Tbsp. sugar

2 tsp. salt

1 cup boiling water

1 cup cold water

2¼-oz. pkgs. yeast

1 scant Tbsp. sugar

6 cups flour

½ cup warm water

1. Dissolve shortening, sugar and salt in boiling water.

2. Add cold water to shortening mixture.

3. Dissolve yeast and sugar in warm water. Add to the shortening mixture.

4. Add flour. Do NOT beat. Stir with big spoon every 10 minutes, 4 or 5 times, for approximately an hour.

5. Divide dough in half. Flour dough board or counter and hands and pat each section into rectangle shape about ½-inch thick. Roll lengthwise in jelly roll fashion and tuck in ends. Cut slits diagonally 2–3” apart (shallow) on top of loaves.

6. Put on lightly greased baking sheet. Let rise until double, about 20–30 minutes depending on temperature of room.

7. Bake at 375–400° for approximately 20 minutes.

Tips:

1. May wish to brush butter or margarine on top of loaf after baking.

2. Delicious with any meal but especially with pasta.

3. Dough will be stiff/thick so difficult to stir but do the best you can!

Warm Memories:

Good friend shared this bread with us. I’ve made many loaves to donate to our Mennonite Relief Sale. It’s so quick and easy as well as delicious and makes large loaves.

Exchange List Values

• Starch 1.0

Basic Nutritional Values

• Calories 85 (Calories from Fat 10)

• Total Fat 1 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.3 gm)

• Cholesterol 0 mg

• Sodium 125 mg

• Potassium 30 gm

• Total Carb 16 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 2 gm

• Phosphorus 25 gm

Use slices of avocado on a sandwich instead of mayonnaise.

Whole Wheat Rolls

Faye Pankratz

Inola, OK

Makes 2 dozen rolls, 1 roll per serving

Prep. Time: 25 minutes

Cooling Time: 20 minutes

Rising Time: about 2 hours

Baking Time: 20 minutes

2 pkgs. dry yeast

½ cup warm water

1 tsp. sugar

1¾ cups fat-free milk, scalded

¼ cup sugar

1 Tbsp. salt

3 Tbsp. all-vegetable shortening

2 cups whole wheat flour

3 egg whites

3 cups white flour, or more

1. Combine yeast and warm water in small bowl. Sprinkle 1 tsp. sugar over yeast and water. Set aside.

2. Pour scalded milk over ¼ cup sugar, salt and shortening in large bowl. Cool until lukewarm. Add yeast mixture and stir well.

3. Add whole wheat flour and egg whites. Beat well and gradually add white flour until you have soft dough.

4. Turn onto floured surface and knead until dough is elastic, about 5–7 minutes. Place in greased bowl, turning dough to grease top. Cover with clean cloth and let rise until doubled in bulk.

5. Punch down and shape into rolls. Place on greased cookie sheets and let rise until double.

6. Bake at 350° for 20 minutes or until lightly browned.

Exchange List Values

• Starch 1.5

Basic Nutritional Values

• Calories 125 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.7 gm)

• Cholesterol 0 mg

• Sodium 305 mg

• Potassium 105 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 3 gm

• Protein 4 gm

• Phosphorus 80 gm

Homemade Rolls

Ruth S. Weaver

Reinholds, PA

Makes 20 servings, 1 roll per serving

Prep. Time: 25 minutes

Rising Time: 2 hours

Baking Time: 14–20 minutes

5¾–6¾ cups bread flour, divided

⅓ cup instant non-fat dry milk solids

¼ cup sugar

1 Tbsp. salt

2 pkgs. dry yeast

5 Tbsp. (⅓ cup) margarine, softened

2 cups warm tap water, 120–130°

1. In large bowl mix 2 cups flour, milk, sugar, salt, and yeast. Add margarine.

2. Gradually add water to dry ingredients and beat 2 minutes at medium speed with a mixer. Add 1 more cup flour and beat 2 minutes on high speed. Stir in enough flour to make a stiff dough.

3. Turn out onto a lightly floured board and knead about 8–10 minutes. Place in greased bowl, turning to grease top of dough.

4. Cover with a kitchen towel and let rise in warm place until doubled in bulk (about 45 minutes). Punch down and allow to rise again for 20 minutes.

5. Divide dough in half and cut each half into 10 equal pieces. Form into rolls and place on greased baking sheet about 2” apart. Cover and let rise again about 1 hour.

6. Bake at 375° for 15–20 minutes. Remove from baking sheet and brush with melted margarine.

Tip:

Not many other people bring homemade bread or rolls to a church potluck, and I always bake them several days before the fellowship meal so I have no last minute rush.

Exchange List Values

• Starch 2.0

• Fat 0.5

Basic Nutritional Values

• Calories 190 (Calories from Fat 25)

• Total Fat 3 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 0.8 gm)

• Cholesterol 0 mg

• Sodium 380 mg

• Potassium 75 gm

• Total Carb 34 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 6 gm

• Phosphorus 60 gm

Herb Toast

Hazel N. Hassan

Goshen, IN

Makes 25 servings, 1 slice per serving with 1 tsp. spread

Prep. Time: 20 minutes

Standing Time: a few hours or a day

Baking Time: 30–40 minutes

½ cup no-trans-fat tub margarine, melted

1½ tsp. curry powder

1¼ tsp. paprika

1 tsp. dried savory

¼ tsp. dried thyme

1 loaf Roman meal bread or other thinly sliced bread, 25 slices of ¾ oz. each

1. Mix margarine and seasonings together a few hours or a day ahead.

2. Spread mixture on thin slices of bread.

3. Toast at 300° for 30–40 minutes.

4. Serve in basket lined with a cloth napkin.

Exchange List Values

• Starch 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 95 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.1 gm)

• Cholesterol 0 mg

• Sodium 165 mg

• Potassium 55 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 45 gm

Icebox Butterhorns

Jolyn Nolt

Leola, PA

Makes 36 rolls, 1 roll per serving

Prep. Time: 15 minutes

Chilling Time: 8 hours or overnight

Rising Time: 1 hour

Baking Time: 15–20 minutes

2 cups fat-free milk

1 Tbsp. yeast

2 Tbsp. warm water, 110–115°

½ cup sugar

1 egg

1 tsp. salt

6 cups flour

¾ cup butter-oil blend, such as Land O Lakes tub butter with canola, at room temperature

1. Heat milk in small saucepan just until steaming.

2. Remove from heat and allow to cool to 110–115°.

3. Meanwhile, in a large mixing bowl, dissolve yeast in warm water.

4. When milk has cooled, add it, plus sugar, egg, salt, and 3 cups flour to yeast mixture.

5. Beat until smooth.

6. Beat in butter spread and remaining flour. The dough will be sticky.

7. Cover bowl. Refrigerate 8 hours or overnight.

8. Then divide dough into three balls.

9. Roll each piece into a 12” circle on lightly floured surface.

10. Cut each circle into 12 wedges each.

11. Roll up each wedge crescent-style, starting with the wide end. Place rolls point-side down, 2” apart on waxed paper-lined baking sheets. Curve ends, if you wish, to shape into crescents.

12. Cover and set in warm place. Let rise 1 hour.

13. Bake at 350° for 15–20 minutes.

Exchange List Values

• Starch 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 125 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.8 gm)

• Cholesterol 10 mg

• Sodium 100 mg

• Potassium 50 gm

• Total Carb 19 gm

• Dietary Fiber 1 gm

• Sugars 4 gm

• Protein 3 gm

• Phosphorus 45 gm

Garlic Breadsticks

Sadie Mae Stoltzfus

Gordonville, PA

Makes 26 servings, 1” × 9” breadstick per serving

Prep. Time: 10 minutes

Rising Time: 20 minutes

Baking Time: 20 minutes

1½ cups warm water, 110–115°

1 Tbsp. yeast

1 Tbsp. oil

1 Tbsp. sugar

1¼ tsp. salt

4 cups bread flour, also called unbleached occident flour

Topping:

3 Tbsp. olive oil, divided

½ cup tub margarine, no trans-fat, melted

1 tsp. coarsely ground salt

3 Tbsp. Parmesan cheese

1½ tsp. garlic powder

3 Tbsp. dried parsley flakes

1. Stir yeast into water in large bowl, stirring until dissolved.

2. Add 1 Tbsp. oil, sugar, salt and flour. Knead a little in the bowl to make sure ingredients are fully incorporated.

3. Cover with tea towel. Let rise 5–8 minutes in warm spot.

4. Place 1 tsp. olive oil in each of two 9 × 13 baking pans. Grease pan.

5. Divide dough between baking pans. Spread to cover bottom of each pan. Set aside.

6. Prepare topping by placing melted margarine in bowl.

7. Stir in remaining ingredients.

8. Pour topping mixture evenly over 2 pans of dough.

9. Bake at 350° for 20 minutes, or until golden brown.

10. Allow to cool slightly. Then using a pizza cutter, start on the 13" side of the pan and cut dough into 1” sticks.

Tips:

1. For lighter breadsticks let dough, topped with butter mixture, rise 15–20 minutes.

2. You can use half whole wheat flour and half white bread flour.

3. Sometimes I serve these with salsa as an appetizer.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 125 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.4 gm)

• Cholesterol 0 mg

• Sodium 220 mg

• Potassium 35 gm

• Total Carb 16 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 30 gm

Grilled Pizza Crusts

Tammy Smith

Dorchester, WI

Makes 2 large pizza crusts, each cut into 8 servings

Prep. Time: 10–15 minutes

Rising Time: 1 hour, or so

Grilling Time: 2–3 minutes

1¼ cups warm water

3½ cups flour, plus more if necessary

1 envelope active dry yeast

1 tsp. sugar

1½ tsp. coarse salt

1¼ cups warm water

¼ cup olive oil

1. Put water in bowl of mixer with a dough hook.

2. Add flour, yeast, sugar, and salt.

3. Add oil. Mix well.

4. If too sticky, add more flour, a tablespoon at a time, until dough pulls away from sides of bowl.

5. Place ball of dough on lightly floured surface. Knead by hand a few minutes.

6. Cover with plastic wrap. Set in warm place.

7. Let rise until double in bulk, an hour or so.

8. Generously oil 2 baking sheets. Divide dough in half, and place one half on each pan.

9. Stretch each ball of dough to form a 9 × 13 rectangle, about ⅛-¼” thick.

10. Slide crust off baking sheet and right onto grill grate after grill is hot.

11. Grill 1–2 minutes until first side is lightly browned.

12. Flip over. Grill 1–2 minutes on that side until lightly browned.

13. When crust is done, cover with your favorite toppings. Put back on grill on LOW heat until heated through.

14. Cut into wedges and serve.

Exchange List Values

• Starch 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 130 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.5 gm)

• Cholesterol 0 mg

• Sodium 180 mg

• Potassium 40 gm

• Total Carb 21 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 3 gm

• Phosphorus 35 gm

Cheesy Garlic Bread

Loretta Krahn

Mountain Lake, MN

Makes 12 servings, 1 slice per serving

Prep. Time: 15 minutes

Baking Time: 10 minutes

4 Tbsp. trans-fat-free tub margarine

4 Tbsp. freshly grated Parmesan cheese

1 Tbsp. Italian seasoning (see page 270)

½ Tbsp. finely chopped onion

½ tsp. garlic powder

½ tsp. salt

16-oz. loaf French bread

1. Warm margarine until softened. Stir in all remaining ingredients except bread.

2. Slice bread and spread mixture thinly on each slice.

3. Warm in microwave or slow oven (200–300°) until margarine melts immediately before serving.

Exchange List Values

• Starch 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 140 (Calories from Fat 35)

• Total Fat 4 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.1 gm)

• Cholesterol 0 mg

• Sodium 345 mg

• Potassium 55 gm

• Total Carb 22 gm

• Dietary Fiber 1 gm

• Sugars 1 gm

• Protein 5 gm

• Phosphorus 55 gm

Bagels

Bob Litt

London, OH

Makes 32 servings, 1 bagel per serving

Prep. Time: 30 minutes

Rising Time: 2–2½ hours

Baking/Cooking Time: 45 minutes

2 Tbsp. active dry yeast

1 tsp. sugar

1½ cups warm water

¼ cup sugar

4–4½ cups flour, divided

2 eggs

cornmeal

egg whites, optional

chopped onion or poppy seeds, optional

1. Dissolve yeast and 1 tsp. sugar in warm water. Let stand until foamy.

2. Add ¼ cup sugar, 2 cups flour and eggs. Beat until well mixed, approximately 200 strokes.

3. Slowly add remaining flour to make soft dough. Turn out onto lightly floured surface. Knead dough until smooth and elastic, approximately 8–10 minutes.

4. Place dough in greased bowl, turning to coat top of dough. Cover and let stand in warm place until doubled in size, approximately 1½ hours.

5. Punch down and divide into 32 pieces (cut in half, then in half again, and so on).

6. Shape each piece into a ball and punch finger through each piece to make a bagel shape. Let rise until double in size.

7. Bring a large pot of water to boil. Boil each bagel for 2 minutes, turning after first minute.

8. Grease baking pan and coat with cornmeal. Bake at 375° for 25–30 minutes.

9. Top each bagel with egg white and either onion or poppy seeds if you wish.

Exchange List Values

• Starch 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.1 gm)

• Cholesterol 10 mg

• Sodium 0 mg

• Potassium 35 gm

• Total Carb 15 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 2 gm

• Phosphorus 30 gm

Irish Freckle Bread

Martha G. Zimmerman

Lititz, PA

Makes 4 loaves, 8 slices per loaf, 1 slice per serving

Prep. Time: 30 minutes

Rising Time: 2 hours and 30 minutes

Baking Time: 30–45 minutes

2 Tbsp. (2 pkgs.) dry yeast

1 cup warm potato water (left from cooking potatoes) or warm water

¼ cup lukewarm mashed potatoes, made from scratch, or instant

8 Tbsp. sugar, divided

5¼ cups flour, approximately, divided

1 tsp. salt

2 eggs, beaten

½ cup tub margarine, no trans-fat, melted and cooled

1 cup dark seedless raisins

1. Dissolve yeast in warm potato water in large mixing bowl.

2. Stir in mashed potatoes, 2 Tbsp. sugar, and 1 cup flour. Beat until smooth.

3. Cover and let rise in warm place until bubbly, about 30 minutes.

4. Stir down.

5. Add rest of sugar, salt, and 1 cup flour. Beat until smooth.

6. Stir in eggs and margarine.

7. Add raisins.

8. Stir in enough additional flour to make soft dough.

9. Turn out onto lightly floured board. Knead until smooth and elastic, about 5 minutes.

10. Place in greased bowl, turning to grease top. Cover and let rise in warm place until doubled, about 1 hour.

11. Punch down. Divide into four equal parts. Let rise 50 minutes.

12. Shape each part into slender loaf, about 9” long.

13. Put loaves in lightly greased 9 × 5 baking pans.

14. Cover and let rise again until double, about 40 minutes.

15. Bake at 350° for 30–45 minutes.

Warm Memories:

This was a recipe I made when my children were young and we only had one car. So for a little income I made this bread and sold it to my neighbors. They loved it.

Exchange List Values

• Starch 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 125 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.8 gm)

• Cholesterol 10 mg

• Sodium 105 mg

• Potassium 80 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 6 gm

• Protein 3 gm

• Phosphorus 40 gm

Cheddar Biscuits

Jean Halloran

Green Bay, WI

Jessalyn Wantland

Napoleon, OH

Makes 12 servings, 1 biscuit per serving

Prep. Time: 10–20 minutes

Baking Time: 15–17 minutes

2½ cups reduced-fat baking mix

4 Tbsp. tub margarine, no trans fat

1 cup 75%-less-fat shredded cheddar cheese

¾ cup fat-free milk

butter-flavored cooking spray

½ tsp. garlic powder, divided

¼ tsp. dried parsley flakes

1. In good-sized mixing bowl, cut butter into baking mix using pastry cutter or 2 forks. Combine until mixture resembles small peas.

2. Stir in cheese, milk and ¼ tsp. garlic powder until just combined. Do not over-mix.

3. Drop batter by ¼ cupfuls onto greased baking sheet. (An ice cream scoop works well.)

4. Bake 15–17 minutes at 400°, or until tops are lightly browned.

5. Remove from oven. Spray tops lightly with cooking sprays, 6 short sprays total. Sprinkle evenly with ¼ tsp. garlic powder and parsley flakes. Serve warm.

Note:

These are dangerously good!

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 140 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.1 gm)

• Cholesterol 5 mg

• Sodium 370 mg

• Potassium 65 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 3 gm

• Protein 5 gm

• Phosphorus 210 gm

Always check what you are baking a little earlier than stated in the recipe. Ovens do vary.

Mary Jones, Marengo, OH

Herbed Biscuit Knots

Melissa Wenger

Orrville, OH

Makes 20 servings

Prep. Time: 10 minutes

Baking Time: 9–12 minutes

12-oz. tube refrigerated buttermilk biscuits

¼ cup canola oil

½ tsp. salt

½ tsp. garlic powder

½ tsp. Italian seasoning

1. Cut each biscuit in half.

2. Roll each portion into a 6”-long rope.

3. Tie each in a loose knot. Place on greased baking sheet.

4. Bake at 400° for 9–12 minutes, or until golden brown.

5. While knots bake, combine oil, salt, garlic powder, and Italian seasoning in small bowl.

6. Brush over warm knots Immediately after baking.

Exchange List Values

• Starch 0.5

• Fat 1.0

Basic Nutritional Values

• Calories 75 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 1.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 2.7 gm)

• Cholesterol 0 mg

• Sodium 245 mg

• Potassium 25 gm

• Total Carb 7 gm

• Dietary Fiber 0 gm

• Sugars 1 gm

• Protein 1 gm

• Phosphorus 60 gm

Biscuits Supreme

Lavina Ebersol

Ronks, PA

Makes 16 biscuits, 1 biscuit per serving

Prep. Time: 30 minutes

Baking Time: 12–15 minutes

2 cups flour

3 Tbsp. sugar

¼ tsp. cream of tartar

¼ tsp. salt

4 tsp. baking powder

½ cup vegetable shortening

⅔ cup fat-free milk

1. In good-sized mixing bowl, combine flour, sugar, cream of tartar, salt, and baking powder.

2. Using a pastry cutter, or 2 knives, cut in shortening until mixture resembles small peas.

3. Stir in milk until ball of dough forms.

4. Roll dough out on flat surface until about ½” thick.

5. Using a 2” biscuit cutter, cut out 14 biscuits. Gather up leftover pieces and form 2 more biscuits. Place on ungreased baking sheet.

6. Bake at 450° for 8–12 minutes, so that biscuits brown lightly. Do not over-bake!

7. Serve warm.

Good Go-Alongs:

Split these biscuits and serve them topped with sausage gravy.

Exchange List Values

• Starch 1.0

• Fat 1.0

Basic Nutritional Values

• Calories 125 (Calories from Fat 55)

• Total Fat 6 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 2.5 gm)

• Cholesterol 0 mg

• Sodium 130 mg

• Potassium 40 gm

• Total Carb 15 gm

• Dietary Fiber 0 gm

• Sugars 3 gm

• Protein 2 gm

• Phosphorus 145 gm

Cornbread

Rebecca B. Stoltzfus

Lititz, PA

Makes 16 servings, 2” × 2” square per serving

Prep. Time: 10 minutes

Baking Time: 35 minutes

6 Tbsp. Splenda Blend for Baking

5⅓ Tbsp. tub margarine, no trans-fat, softened

2 eggs, beaten

½ cup fat-free sour cream

½ cup buttermilk

1 cup flour

1 cup cornmeal

½ tsp. salt

1 tsp. baking soda

½ tsp. baking powder

1. Cream Splenda and margarine together well.

2. Mix in sour cream and buttermilk, and eggs. Mix well again.

3. In a separate bowl, combine flour, cornmeal, salt, baking soda, and baking powder.

4. Add dry ingredients to creamed mixture. Stir as little as possible.

5. Pour batter into greased 8 × 8 baking dish.

6. Bake at 350° for 35 minutes, or until toothpick inserted in center comes out clean.

Exchange List Values

• Starch 1.0

• Fat 0.5

Basic Nutritional Values

• Calories 120 (Calories from Fat 30)

• Total Fat 4 gm (Saturated Fat 0.9 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.2 gm)

• Cholesterol 25 mg

• Sodium 210 mg

• Potassium 40 gm

• Total Carb 19 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 3 gm

• Phosphorus 50 gm

Corn Sticks

Judith E. Bartel

North Newton, KS

Makes 20 servings

Prep. Time: 25 minutes

Baking Time: 10–12 minutes

2 cups reduced-fat baking mix

8½-oz. can cream-style corn

¼ cup freshly grated Parmesan cheese

1 tsp. powdered garlic

1 Tbsp. dill seed

4 Tbsp. no-trans-fat tub margarine, melted

1. Combine baking mix, corn, Parmesan cheese, garlic, and dill seed and mix well.

2. Knead 15–20 strokes on lightly floured on lightly floured board. Roll into large rectangle with rolling pin.

3. Cut into 1” × 3” strips. Place strips 1½” apart on ungreased cookie sheet. Brush with melted margarine.

4. Bake at 450° for 10–12 minutes.

Exchange List Values

• Starch 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 70 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.1 gm)

• Cholesterol 0 mg

• Sodium 185 mg

• Potassium 35 gm

• Total Carb 10 gm

• Dietary Fiber 0 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 85 gm

Maple Cornbread

Kitty Hilliard

Punxsutawney, PA

Makes 9 servings, 3” square per serving

Prep. Time: 10 minutes

Baking Time: 20–22 minutes

1¼ cups flour

¼ cup cornmeal

1½ tsp. baking powder

½ tsp. salt

1 egg

¾ cup fat-free milk

¼ cup maple syrup

3 Tbsp. canola oil

1. In a bowl, combine flour, cornmeal, baking powder, and salt.

2. In another bowl, beat egg. Add milk, syrup, and oil.

3. Stir wet ingredients into dry ingredients just until moistened.

4. Pour into a greased 9 × 9 baking pan.

5. Bake at 400° for 20–22 minutes, or until a toothpick inserted in center come out clean.

6. Cool on wire rack for 10 minutes.

7. Cut into squares. Serve warm.

Tip:

I’ve also made this recipe with ordinary pancake syrup, and it tastes great.

Exchange List Values

• Starch 1.5

• Fat 1.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 45)

• Total Fat 5 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.2 gm)

• Cholesterol 20 mg

• Sodium 210 mg

• Potassium 95 gm

• Total Carb 24 gm

• Dietary Fiber 1 gm

• Sugars 7 gm

• Protein 4 gm

• Phosphorus 135 gm

Beth’s Banana Bread

Elizabeth Weaver Bonnar

Thorndale, Ontario

Makes 15 servings, 1 slice per serving

Prep. Time: 25 minutes

Baking Time: 50 minutes

Cooling Time: 30 minutes

⅓ cup canola oil

2 eggs, beaten

6 medium bananas, mashed

2 cups whole wheat flour

¼ tsp. salt

1¼ tsp. baking soda

¼ cup hot water

1 cup chopped walnuts

1. Beat oil and eggs and mix well. Stir in bananas.

2. Sift together all dry ingredients and add to batter, alternating with hot water. Mix until smooth. Fold in the walnuts.

3. Bake in greased loaf pan at 325° for about 50 minutes.

4. Cool on wire rack for ½ hour before slicing. Serve with honey or maple syrup

Exchange List Values

• Carbohydrate 1.5

• Fat 2.0

Basic Nutritional Values

• Calories 205 (Calories from Fat 100)

• Total Fat 11 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.4 gm, Monounsat Fat 4.0 gm)

• Cholesterol 25 mg

• Sodium 155 mg

• Potassium 290 gm

• Total Carb 24 gm

• Dietary Fiber 4 gm

• Sugars 6 gm

• Protein 5 gm

• Phosphorus 105 gm

Cocoa Zucchini Bread

Kathy Hertzler

Lancaster, PA

Katie Ebersol

Ronks, PA

Makes 2 loaves, 16 slices per loaf, 1 slice per serving

Prep. Time: 15 minutes

Standing Time: 45–50 minutes

Baking Time: 1 hour

1 cup Splenda Blend for Baking

3 eggs

1 cup canola oil

2 cups grated zucchini

½ cup fat-free milk

1 tsp. vanilla

3 cups flour

1 tsp. cinnamon

1 tsp. baking soda

1 tsp. baking powder

½ tsp. salt

¼ cup cocoa powder, optional

½ cup mini-chocolate chips

½ cup chopped walnuts, or pecans

1. Blend Splenda, eggs, and oil in large mixing bowl.

2. Stir in zucchini.

3. Add milk and vanilla and stir well.

4. Mix flour, cinnamon, baking soda, baking powder, salt, and cocoa powder if you wish together in medium-sized mixing bowl.

5. Add dry ingredients to zucchini mixture. Stir thoroughly.

6. Add in chocolate chips and nuts. Stir.

7. Pour into 2 greased 9 × 5 loaf pans. Bake at 350° for 1 hour. Test that bread is finished by inserting toothpick into center of each loaf. If pick comes out clean, bread is done. If it doesn’t, continue baking 3–5 minutes. Test again.

8. Let cool in pans 15–20 minutes.

9. Remove from pans. Let stand 30 minutes or more before slicing and serving.

Tip:

This is a wonderful bread to serve with whipped cream cheese and hot tea.

Warm Memories:

My sister first made this for me during a visit. I’m in PA and she’s in South Dakota, so it was special to share with her.

Kathy Hertzler

Lancaster, PA

Exchange List Values

• Carbohydrate 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 160 (Calories from Fat 80)

• Total Fat 9 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 3.0 gm, Monounsat Fat 4.9 gm)

• Cholesterol 20 mg

• Sodium 95 mg

• Potassium 60 gm

• Total Carb 18 gm

• Dietary Fiber 1 gm

• Sugars 8 gm

• Protein 2 gm

• Phosphorus 55 gm

John’s Zucchini Bread

Esther Yoder

Hartville, OH

Makes 2 large loaves, or 7 small loaves, 30 slices total, 1 slice per serving

Prep. Time: 20–30 minutes

Baking Time: 20–45 minutes

3 eggs

1 cup brown sugar

⅔ cup canola oil

1 tsp. vanilla

4 oz. fat-free cream cheese, cut in chunks

4 oz. Neufchatel (⅓-less-fat) cream cheese, cut in chunks

1½ cups flour

½ cup dry quick, or old-fashioned, oats

1 tsp. baking powder

1 tsp. baking soda

1½ tsp. cinnamon

½ tsp. nutmeg

1 tsp. salt

1½ cups shredded zucchini

2 cups finely chopped walnuts

1. In an electric mixer bowl, beat eggs, sugar, oil, and vanilla 3 minutes.

2. Add cream cheese and beat 1 minute.

3. Mix flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt in another bowl.

4. Fold gently into egg mixture.

5. Fold in zucchini and nuts.

6. Pour into 2 9 × 5 greased loaf pans. Bake at 350° for 45 minutes. Or divide among 7 small loaf pans, and then bake at 350° for 20 minutes. Test that loaves are finished by inserting toothpick into center of loaves. If pick comes out clean, baking is complete. If not, bake another 3–5 minutes and test again with toothpick.

Exchange List Values

• Carbohydrate 1.0

• Fat 2.0

Basic Nutritional Values

• Calories 165 (Calories from Fat 110)

• Total Fat 12 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 5.3 gm, Monounsat Fat 4.2 gm)

• Cholesterol 20 mg

• Sodium 180 mg

• Potassium 90 gm

• Total Carb 12 gm

• Dietary Fiber 1 gm

• Sugars 5 gm

• Protein 4 gm

• Phosphorus 95 gm

Pumpkin Bread

Joanne Warfel

Lancaster, PA

Makes 2 larger loaves, or 8 small loaves, 32 slices total, 1 slice per serving

Prep. Time: 15–20 minutes

Baking Time: 25–70 minutes, depending on size of loaves

⅔ cup cooking oil

1⅓ cup Splenda Blend for Baking

4 eggs

16-oz. can pumpkin

⅔ cup water

3⅓ cups flour

2 tsp. baking soda

1 tsp. salt

½ tsp. baking powder

1 tsp. cinnamon

½ tsp. cloves

½ tsp. nutmeg

1 cup raisins

⅔ cup chopped nuts

1. In large bowl, cream oil and Splenda until fluffy.

2. Blend in eggs, and then pumpkin and water.

3. In a separate bowl, sift together flour, baking soda, salt, baking powder, cinnamon, cloves, and nutmeg.

4. Stir sifted dry ingredients into pumpkin mixture.

5. Stir in raisins and nuts.

6. Pour into two greased 5 × 9 loaf pans or eight 3 × 6 loaf pans. Bake at 350° for 60–70 minutes for larger loaves; 25–30 minutes for small loaves. Test that bread is done by inserting toothpick into center of loaves. If pick comes out clean, bread is finished baking. If it doesn’t, continue baking 3–5 minutes more. Test again.

7. Allow to cool in pans 10 minutes. Remove from pan and allow to cool another 30 minutes or so before slicing and serving.

Tips:

I like to use garden-grown butternut squash for this recipe. I use 2 cups cooked and mashed squash instead of the 16-oz. can pumpkin. I like the texture of butternut squash better than cooked pumpkin from the traditional neck pumpkins.

Warm Memories:

I make the small loaves so I have them for gifts. They freeze well, and I’ve been told it’s the best pumpkin bread they’ve ever had.

Exchange List Values

• Carbohydrate 1.5

• Fat 0.5

Basic Nutritional Values

• Calories 125 (Calories from Fat 20)

• Total Fat 2.5 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 0.7 gm)

• Cholesterol 25 mg

• Sodium 170 mg

• Potassium 95 gm

• Total Carb 23 gm

• Dietary Fiber 1 gm

• Sugars 11 gm

• Protein 3 gm

• Phosphorus 50 gm

Italian Seasoning Mix

Madelyn Wheeler, Zionsville, IN

Makes 13 (1 Tbsp.) servings

Prep. Time: 10 minutes

6 tsp. marjoram

6 tsp. dried thyme leaves

6 tsp. dried rosemary

6 tsp. dried savory leaves

3 tsp. dried sage

6 tsp. dried oregano leaves

6 tsp. dried basil leaves

1. Combine all ingredients.

2. Store leftover mix for future use.

Exchange List Values

• Free food

Basic Nutritional Values

• Calories 10 (Calories from Fat 0)

• Total Fat 0.3 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 0 mg

• Potassium 35 gm

• Total Carb 2 gm

• Dietary Fiber 1 gm

• Sugars 0 gm

• Protein 0 gm

• Phosphorus 0 gm

Phyllis’ Homemade Barbecue Sauce

Phyllis Barrier

Little Rock, AR

Makes 2 cups, 16 servings, 2 Tbsp. per serving

Prep. Time: 10 minutes

Cooking Time: varies according to microwave

2 8-oz. cans tomato sauce, no-added-salt

¼ cup cider vinegar

1 Tbsp. Splenda Brown Sugar Blend

½ cup fresh onions, minced

1 tsp. garlic powder

½ tsp. dry mustard powder

6 tsp. chili powder

⅛ tsp. Tabasco sauce

½ tsp. black pepper

6 tsp. Worcestershire sauce

1 tsp. paprika

1 tsp. liquid smoke

¼ tsp. salt

1. Mix all ingredients together and cook in microwave until minced onion is tender and sauce has thickened.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 20 (Calories from Fat 0)

• Total Fat 0.1 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 80 mg

• Potassium 145 gm

• Total Carb 5 gm

• Dietary Fiber 1 gm

• Sugars 2 gm

• Protein 1 gm

• Phosphorus 15 gm

Sweet and Sour Sauce

Melanie Frayle

Ridgeway, Ontario

Makes 14 servings, ¼ cup per serving

Prep. Time: 10 minutes

Cooking Time: 15 minutes

1½ cups granular Splenda

2 cups water

1 cup ketchup

¼ cup vinegar

2 Tbsp. cornstarch

2 Tbsp. water

1. Dissolve sugar in water over medium heat in saucepan.

2. Add ketchup and vinegar. Bring to a boil, stirring constantly.

3. Combine cornstarch and 2 Tbsp. water. Thicken sauce by adding cornstarch water. Stir until thickened and clear.

4. Serve as sauce for meatballs, steamed vegetables, brown rice, or grilled chicken breasts.

Exchange List Values

• Carbohydrate 0.5

Basic Nutritional Values

• Calories 30 (Calories from Fat 0)

• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)

• Cholesterol 0 mg

• Sodium 195 mg

• Potassium 70 gm

• Total Carb 8 gm

• Dietary Fiber 0 gm

• Sugars 6 gm

• Protein 0 gm

• Phosphorus 5 gm

Onion Soup Mix, Dry, Salt-Free

Madelyn Wheeler

Zionsville, IN

Makes 1 serving equivalent to 1½-oz. packet Lipton’s dry onion soup mix

Prep. Time: 10 minutes

2⅔ Tbsp. dried onion, minced, flaked, or chopped

4 tsp. beef instant bouillon powder, sodium free

1 tsp. onion powder

¼ tsp. celery seed

1. Combine all ingredients.

Exchange List Values

• Carbohydrate 1.5

Basic Nutritional Values

• Calories 105 (Calories from Fat 0)

• Total Fat 0.2 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.1 gm)

• Cholesterol 0 mg

• Sodium 5 mg

• Potassium 2290 gm

• Total Carb 23 gm

• Dietary Fiber 2 gm

• Sugars 10 gm

• Protein 2 gm

• Phosphorus 105 gm

Taco Seasoning Mix, Low Sodium

Madelyn Wheeler

Zionsville, IN

Makes 3 servings Serving size is ⅓ recipe, about 7 tsp., equivalent to 1.25-oz. pkg. taco seasoning mix

Prep. Time: 10 minutes

6 tsp. chili powder

5 tsp. paprika

4½ tsp. cumin seed

3 tsp. Spices, onion powder

1 tsp. garlic powder

⅔ Tbsp. cornstarch, raw

1. Combine all ingredients in a bowl.

Exchange List Values

• Carbohydrate 0.5

• Fat 0.5

Basic Nutritional Values

• Calories 55 (Calories from Fat 20)

• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.7 gm)

• Cholesterol 0 mg

• Sodium 60 mg

• Potassium 270 gm

• Total Carb 10 gm

• Dietary Fiber 4 gm

• Sugars 2 gm

• Protein 2 gm

• Phosphorus 55 gm

When cooking with less fat, use spices and herbs to add more flavor to the dish.

Index

A

Adirondack Three Alarm Chili, 136

All-Bran Date Muffins, 252

Almond-Apricot Chicken Salad, 148

Almond Rice, 124

Almonds

Almond-Apricot Chicken Salad, 148

Almond Rice, 124

Chinese Cabbage Salad, 168

Hot Turkey Salad, 48

Marinated Asparagus, 162

Sweet Cheese Ball, 230

Wild Rice Soup, 130

Apple Chicken Salad, 149

Apple Coleslaw, 169

Apple Cupcakes, 200

Apple Dippers, 227

Apples

Apple Chicken Salad, 149

Apple Coleslaw, 169

Apple Cupcakes, 200

Apple Dippers, 227

Cranberry Relish, 169

Dark Apple Cake, 197

Easy Baked Apples, 207

Festive Apple Salad, 140

Fruit Salsa with Cinnamon Chips, 228

German Red Cabbage, 185

Grandma Moley’s Fruit Salad, 210

Healthy Fruit Salad, 208

No-Added-Sugar Apple Pie, 202

Overnight Apple French Toast, 248

Pork Chops with Apple Stuffing, 53

Raw Apple Cake, 198

Sausage Sweet Potato Bake, 59

Smoked Sausage and Sauerkraut, 50

Squash Apple Bake, 177

Applesauce

Applesauce Meat Loaf, 71

Chocolate Chip Applesauce Cake, 199

Overnight Apple French Toast, 248

Applesauce Meat Loaf, 71

Apricot Bars, 193

Apricots

Almond-Apricot Chicken Salad, 148

Apricot Bars, 193

Merry Fruit Compote, 207

Pork Tenderloin with Teriyaki Apricot Sauce, 55

Sweet & Spicy Deviled Eggs, 220

Artichoke Hearts

Egg Casserole, 238

Asian Rice Salad, 160

Asparagus

Asparagus Bake, 182

Baked Asparagus Roll-Ups, 183

Holiday Salmon Bake, 86

Marinated Asparagus, 162

Asparagus Bake, 182

Aunt Iris’s Barbecue Brisket, 64

Aunt Jean’s Potatoes, 180

Avocados

Mexican Salad, 157

B

Bacon See Pork, Bacon; See also Turkey, Bacon

Bacon Cheese Squares, 244

Bagels, 264

Baked Asparagus Roll-Ups, 183

Baked Beans, 172

Baked Chicken, 20

Baked Eggs, 236

Baked French Toast with Cream Cheese, 247

Baked German Potato Salad, 178

Baked Macaroni, 94

Baked Navy Beans, 172

Baked Oatmeal, 250

Baked Pasta with Turkey Sausage, 108

Baked Rice Moussaka, 62

Baked Rice with Spinach and Nuts, 120

Baked Ziti with Vegetables, 96

Bamboo Shoots

Chicken Fried Rice, 37

Banana Chocolate Chip Muffins, 254

Bananas

Banana Chocolate Chip Muffins, 254

Beth’s Banana Bread, 267

Frozen Fruit, 209

Fruit Pudding, 206

Fruit Slush, 209

Fruit Tapioca, 211

Grandma Moley’s Fruit Salad, 210

Orange Tapioca Fruit, 211

Barbecued Chicken Thighs, 19

Barbecued Green Beans, 176

Barbecued Roast, 62

Barbecue Sloppy Joes, 84

Barley

Mexican Beef and Barley Soup, 130

Basic Bean Soup, 131

Basic Deviled Eggs, 220

Basic Deviled Eggs and Variations, 220

Basic Pie Crust, 203

B&B Blueberry Coffee Cake, 250

Beans, Black

Black Bean Pumpkin Soup, 137

Corn & Black Bean Salad, 158

Kodiak Casserole, 79

Marinated Italian Salad, 156

Meatless Lasagna Roll-Ups, 104

Quesadilla Casserole, 66

Southwestern Bean Salad, 157

Summer Salad, 156

Texas Caviar, 225

Texas Cottage Pie, 75

Three Bean Chili, 136

Beans, Black-Eyed Peas

Texas Caviar, 225

Beans, Butter

Best-in-the-West Beans, 173

Beans, Garbanzo

Chick Pea Chili, 136

Five Bean Salad, 166

Going Away Salad, 167

Greek Pasta Salad, 146

Pepperoni and Macaroni, 110

Southwestern Bean Salad, 157

Summer Salad, 156

Beans, Great Northern See Beans, White; See also Beans, Navy

Baked Beans, 172

Italian Sausage and White Beans, 49

Beans, Green See Green Beans

Beans, Kidney

Adirondack Three Alarm Chili, 136

Best-in-the-West Beans, 173

Five Bean Salad, 166

Going Away Salad, 167

Mexican Beef and Barley Soup, 130

Mexican Salad, 157

Mixed Vegetable Salad, 165

Southwestern Bean Salad, 157

Three Bean Chili, 136

Tortellini & Kidney Bean Salad, 151

Triple Bean Bake, 173

Beans, Lima

Five Bean Salad, 166

Lima Bean Supreme, 174

Pork Chops with Rice and Limas, 53

Triple Bean Bake, 173

Beans, Navy See Beans, White; See also Beans, Great Northern

Baked Navy Beans, 172

Beans, Pinto

Chili Cornbread Salad, 158

Chimichangas, 65

Tex-Mex Chicken Casserole, 31

Three Bean Chili, 136

Beans, Pork and

Best-in-the-West Beans, 173

Donna’s Baked Beans, 171

Triple Bean Bake, 173

Beans, Red

Easy Taco Casserole, 67

Red Beans and Rice, 124

Beans, Refried

Burritos, 68

Party Starter Bean Dip, 218

Rice and Beans Bake, 124

Whole Enchilada Pie, 66

Beans, Wax

Five Bean Salad, 166

Going Away Salad, 167

Beans, White See Beans, Navy; See also Beans, Great Northern

Basic Bean Soup, 131

New Year’s Soup, 132

St. Paul Bean Pot, 131

White Chicken Chili Casserole, 32

Beef and Bacon Chowder, 138

Beef and Cabbage Casserole, 77

Beef and Potato Loaf, 72

Beef Burgundy, 63

Beef Jambalaya, 75

Beef, Brisket

Aunt Iris’s Barbecue Brisket, 64

Beef, Cooked

Vietnam Fried Rice, 123

Beef, Corned

Hot Reuben Dip, 219

Reuben Appetizer Squares, 212

Beef, Dried

Dried Beef Casserole, 79

Beef, Flank

Sukiyake, 98

Tender Flank Steak, 62

Beef, Ground

Adirondack Three Alarm Chili, 136

Applesauce Meat Loaf, 71

Baked Rice Moussaka, 62

Barbecue Sloppy Joes, 84

Beef and Bacon Chowder, 138

Beef and Cabbage Casserole, 77

Beef and Potato Loaf, 72

Beef Jambalaya, 75

Best-in-the-West Beans, 173

Burritos, 68

Cheeseburger Soup, 133

Chili Rice Bake, 82

Chimichangas, 65

Chinese Dumplings, 58

Creamy Beef and Pasta Casserole, 100

Curried Beef Rice, 82

Delicious Sub Casserole, 85

Easy Meatballs, 72

Easy Taco Casserole, 67

German Casserole, 77

Grandma’s Best Meat Loaf, 70

Ground Beef and Wild Rice Casserole, 74

Ham Balls, 57

Healthy Hamburger Soup, 135

Hearty Ground Meat and Veggies Pilaf, 81

Homemade Hamburgers, 83

Homespun Meat Pie, 78

Hungry Man’s Soup, 134

Impossible Taco Pie, 68

Kodiak Casserole, 79

Lasagna, 102

Lazy Lasagna, 101

Mazetti, 99

Meat Pasties (Turnovers), 85

Mexican Beef and Barley Soup, 130

Mexican Lasagna, 112

Mexican Salad, 157

Minestrone Soup, 134

Oven Porcupines, 73

Party Spaghetti, 98

Pastel de Choclo, 27

Pita Burgers, 83

Pizza Cups, 80

Pizza Noodle Casserole, 100

Quesadilla Casserole, 66

Rice and Beans Bake, 124

Rigatoni Royal, 95

Savory Meatball Casserole, 73

Shaggy Tigers, 74

Shepherd’s Pie, 78

Six-Layer Casserole, 76

Smoky Barbeque Meatballs, 216

So-Good Sloppy Joes, 84

Soybean Hamburger Casserole, 127

Springtime Soup, 130

Succulent Meat Loaf, 71

Sweet and Sour Lentil Bake, 126

Taco Appetizer Platter, 222

Taco Meat Loaf, 70

Tamale Pie, 69

Texas Cottage Pie, 75

Tex-Mex Casserole, 69

Upside-Down Pizza, 80

Weekday Lasagna, 102

Whole Enchilada Pie, 66

Ziti Bake BIG, Big Batch, 97

Zucchini Beef Lasagna, 76

Beef, Pastrami

Italian Green Salad, 142

Beef, Roast

Barbecued Roast, 62

Hearty Pot Roast, 65

Waldorf Astoria Stew, 63

Beef, Sausage

Glazed Ham Balls, 57

Tortellini Soup, 128

Beef, Stewing

Beef Burgundy, 63

Oven Beef Stew, 64

Beets

Pickled Beets, Sugar-Free, 162

Best-in-the-West Beans, 173

Beth’s Banana Bread, 267

Biscuits Supreme, 266

Black Bean Pumpkin Soup, 137

Blackberry Rolypoly, 190

Black-Eyed Peas See Beans, Black-Eyed Peas

BLT Salad, 141

Blueberries

B&B Blueberry Coffee Cake, 250

Blueberry French Toast, 246

Blueberry Spice Cake, 196

Fruit Salsa with Cinnamon Chips, 228

German Blueberry Kuchen, 197

Healthy Blueberry Muffins, 252

Jumbleberry Crumble, 189

New England Blueberry Pie, 201

Blueberry French Toast, 246

Blueberry Spice Cake, 196

Bok Choy

Chinese Cabbage Salad, 168

Bounty Rice, 121

Bran Rolls, 259

Breads

Baked Asparagus Roll-Ups, 183

Baked French Toast with Cream Cheese, 247

Barbecue Sloppy Joes, 84

Blueberry French Toast, 246

Breakfast Soufflé, 237

Chicken Strata Casserole, 40

Chili Cornbread Salad, 158

Cinnamon Rolls - Easy Method, 257

Corn Balls, 116

Cottage Potatoes, 179

Country Breakfast Pizza, 244

Delicious Sub Casserole, 85

Easy Meatballs, 72

Fast, Friendly French Toast, 246

Make-Your-Own-Stuffing Chicken Bake, 41

Pita Burgers, 83

Sausage and Eggs Baked in Mugs, 245

Shrimp Hors d’oeuvres, 213

Soft Pretzels, 232

Southwest Brunch Casserole, 240

Spinach Meatloaf, 48

Stuffing Balls, 116

Tuna Tempties, 92

Breakfast Pie, 239

Breakfast Soufflé, 237

Broccoli

Almond-Apricot Chicken Salad, 148

Baked Ziti with Vegetables, 96

Broccoli, Cauliflower and Carrot Salad, 151

Broccoli, Cauliflower and Pea Salad, 152

Broccoli Chicken Casserole, 33

Broccoli Rabe & Sausage Soup, 129

Chicken and Broccoli Bake, 34

Company Casserole, 40

Crunchy Romaine Toss, 144

Grape Broccoli Salad, 152

Holiday Salmon Bake, 86

Mom’s Soup, 139

The Best Broccoli Salad, 153

Broccoli, Cauliflower and Carrot Salad, 151

Broccoli, Cauliflower and Pea Salad, 152

Broccoli Chicken Casserole, 33

Broccoli Rabe & Sausage Soup, 129

Brunch Delight, 242

Brunch Enchiladas, 242

Brunch Pizza, 243

Brussels Sprouts

Oven Brussels Sprouts, 187

Bubble and Squeak, 59

Buffalo Chicken Dip, 217

Bulgur Wheat

Tabouli, 161

Burritos, 68

C

Cabbage

Apple Coleslaw, 169

Beef and Cabbage Casserole, 77

Bubble and Squeak, 59

Cabbage Casserole, 184

Creamy Coleslaw, 168

German Red Cabbage, 185

Going Away Salad, 167

Healthy Hamburger Soup, 135

Hungry Man’s Soup, 134

Mercy Home Medley, 184

Minestrone Soup, 134

Polish Reuben Casserole, 51

Cabbage Casserole, 184

Calico Corn, 116

California Egg Bake, 235

Carrot Fruitcake, 198

Carrot Pie, 114

Carrot Raisin Salad, 162

Carrots

Basic Bean Soup, 131

Beef and Bacon Chowder, 138

Broccoli, Cauliflower and Carrot Salad, 151

Carrot Fruitcake, 198

Carrot Pie, 114

Carrot Raisin Salad, 162

Chicken & Dumplings, 44

Crisp Carrot Casserole, 184

Glazed Carrot Coins, 183

Going Away Salad, 167

Hearty Pot Roast, 65

Hungry Man’s Soup, 134

Magra’s Chicken & Rice, 28

Marinated Carrots, 164

Oven Beef Stew, 64

Potato Soup, 139

Six-Layer Casserole, 76

Southwest Copper Pennies, 164

Sweet and Sour Sausage Stir-Fry, 50

Waldorf Astoria Stew, 63

Cashew Nuts

Asian Rice Salad, 160

Cherry Wild Rice Salad, 161

Chicken Pasta Salad, 147

Spinach Salad, 141

The Best Broccoli Salad, 153

Cauliflower

Baked Ziti with Vegetables, 96

Broccoli, Cauliflower and Carrot Salad, 151

Broccoli, Cauliflower and Pea Salad, 152

Cauliflower Salad, 152

Marinated Italian Salad, 156

Mom’s Soup, 139

Cauliflower Salad, 152

Cheddar Biscuits, 265

Cheese and Olive Spread, 226

Cheese, American

Cheesy Zucchini, 186

Cheese, Blue

Chicken Salad with Blue Cheese, 150

Festive Apple Salad, 140

Cheese, Brie

Father Todd’s Favorite Baked Brie, 226

Cheese, Cheddar

Aunt Jean’s Potatoes, 180

Baked Macaroni, 94

Beef and Potato Loaf, 72

Breakfast Pie, 239

Cheddar Biscuits, 265

Cheese and Olive Spread, 226

Cheesy Mexican Chicken, 32

Chicken Spinach Casserole, 33

Corn and Green Chili Casserole, 114

Creamy Crunchy Mac & Cheese, 93

Creamy Pasta Salad, 148

Crustless Spinach Quiche, 111

Dried Beef Casserole, 79

Favorite Enchilada Casserole, 46

Ham and Macaroni Casserole, 95

Ham Noodle Casserole, 110

Homemade Mac and Cheese, 94

Homespun Meat Pie, 78

Impossible Taco Pie, 68

Make-Your-Own-Stuffing Chicken Bake, 41

Mexican Salad, 157

Quesadilla Casserole, 66

Ranch Potato Cubes, 178

Shepherd’s Pie, 78

Shredded Baked Potatoes, 179

Shrimp Appetizer Platter, 222

Tuna Tempties, 92

White Chicken Chili Casserole, 32

Cheese, Colby

Easy Taco Casserole, 67

Cheese, Cottage See Cottage Cheese

Cheese, Cream See Cream Cheese

Cheese, Feta

Greek Pasta Salad, 146

Tomato Basil Couscous, 150

Cheese, Monterey Jack

Crustless Veggie Quiche, 112

Mexican Lasagna, 112

Cheese, Mozzarella

Creamy Baked Ziti, 96

Delicious Sub Casserole, 85

Fresh Corn and Tomato Salad, 159

Hot Pizza Dip, 218

Lasagna, 102

Mostaccioli, 109

Pizza Cups, 80

Rigatoni Royal, 95

Upside-Down Pizza, 80

Zucchini Beef Lasagna, 76

Cheese, Parmesan

BLT Salad, 141

Carrot Pie, 114

Chicken Parmesan, 25

Easy Meatballs, 72

Stuffed Mushrooms, 214

Tortellini Caesar Salad, 143

Zucchini Supper, 114

Cheese, Pepper Jack

Texas Cottage Pie, 75

Cheese, Provolone

Rigatoni Royal, 95

Cheese, Ricotta

Baked Ziti with Vegetables, 96

Lazy Lasagna, 101

Meatless Lasagna Roll-Ups, 104

No-Added-Sugar Apple Pie, 202

Pesto Lasagna Rolls, 104

Spinach Cheese Manicotti, 101

Ziti Bake BIG, Big Batch, 97

Cheese, Swiss

Chicken Cordon Bleu Casserole, 41

Crab and Zucchini Casserole, 87

Easy Chicken Cordon Bleu, 26

Holiday Salmon Bake, 86

Hot Reuben Dip, 219

Potato-Bacon Gratin, 240

Reuben Appetizer Squares, 212

Cheese, Velveeta

Creamed Peas and Mushrooms, 187

Cheeseburger Soup, 133

Cheesecake, 194

Cheesy Garlic Bread, 263

Cheesy Mexican Chicken, 32

Cheesy Zucchini, 186

Cherries, Dried

Cherry Wild Rice Salad, 161

Father Todd’s Favorite Baked Brie, 226

Cherry Wild Rice Salad, 161

Chicken a la King, 29

Chicken and Bows, 107

Chicken and Broccoli Bake, 34

Chicken Au Gratin, 43

Chicken Baked with Red Onions, Potatoes, and Rosemary, 29

Chicken Biriyani, 35

Chicken Cacciatore, 25

Chicken Cordon Bleu Casserole, 41

Chicken Corn Casserole, 34

Chicken Curry, 36

Chicken & Dumplings, 44

Chicken Fried Rice, 37

Chicken Noodle Casserole, 45

Chicken Parmesan, 25

Chicken Pasta Salad, 147

Chicken Pie, 44

Chicken Recuerdos de Tucson, 27

Chicken Rice Casserole, 39

Chicken Salad Spread, 222

Chicken Salad with Blue Cheese, 150

Chicken Spectacular, 38

Chicken Spinach Casserole, 33

Chicken Strata Casserole, 40

Chicken, Breast

Cheesy Mexican Chicken, 32

Chicken and Bows, 107

Chicken and Broccoli Bake, 34

Chicken Cacciatore, 25

Chicken Parmesan, 25

Chicken Salad with Blue Cheese, 150

Cola Chicken, 23

Creamy Baked Chicken Breasts, 24

Crispy Chicken, 21

Easy Chicken Cordon Bleu, 26

Easy Chicken Stuffing Bake, 42

Encore Dijon Chicken, 20

Grilled Chicken Breasts, 22

Japanese Chicken, 26

Korean Fried Rice, 37

Lemony Chicken, 24

Magra’s Chicken & Rice, 28

Make-Your-Own-Stuffing Chicken Bake, 41

Quiche, 110

Spanish Paella, 90

Subtly Wonderful Grilled Chicken, 22

Super Easy Chicken, 23

Wild-Rice Turkey-Sausage Bake, 39

Yogurt Chicken Curry, 35

Chicken, Cooked

Almond-Apricot Chicken Salad, 148

Apple Chicken Salad, 149

Broccoli Chicken Casserole, 33

Buffalo Chicken Dip, 217

Chicken a la King, 29

Chicken Au Gratin, 43

Chicken Cordon Bleu Casserole, 41

Chicken Corn Casserole, 34

Chicken Curry, 36

Chicken Fried Rice, 37

Chicken Noodle Casserole, 45

Chicken Pasta Salad, 147

Chicken Pie, 44

Chicken Rice Casserole, 39

Chicken Salad Spread, 222

Chicken Spectacular, 38

Chicken Spinach Casserole, 33

Chicken Strata Casserole, 40

Chopstick Chicken, 36

Company Casserole, 40

Creamy Chicken Enchiladas, 31

Creamy Chicken Lasagna, 106

Easy Chicken Enchiladas, 30

Garden Lasagna, 103

Our Favorite Tetrazzini, 106

Really Great Chicken ’n’ Chips, 43

Tex-Mex Chicken Casserole, 31

Three Bean Chili, 136

White Chicken Chili Casserole, 32

Chicken, Legs

Chicken Recuerdos de Tucson, 27

Lemon-Chicken Oven Bake, 28

Oven-Fried Chicken Legs, 18

Chicken, Pieces

Chicken & Dumplings, 44

Cranberry Chicken, 21

Overnight Chicken Casserole, 42

Simmering Chicken Dinner, 38

Chicken, Thighs

Barbecued Chicken Thighs, 19

Chicken Baked with Red Onions, Potatoes, and Rosemary, 29

Crunchy Chicken, 19

Japanese Chicken, 26

Magra’s Chicken & Rice, 28

Oven Barbecued Chicken, 17

Oven-Fried Chicken Thighs, 18

Subtly Wonderful Grilled Chicken, 22

Chicken, Whole

Baked Chicken, 20

Chicken Biriyani, 35

Golden Chicken Breasts, 20

Herbed Chicken, 18

One-Dish Chicken and Gravy, 30

Pastel de Choclo, 27

Chick Pea Chili, 136

Chickpeas See Beans, Garbanzo

Chili Cornbread Salad, 158

Chili Rice Bake, 82

Chilies, Green

Chicken Recuerdos de Tucson, 27

Corn and Green Chili Casserole, 114

Creamy Chicken Enchiladas, 31

Grits New-Mexico Style, 241

Jalapeño Popper Dip, 217

Mexican Corn Dip, 224

Mexican Lasagna, 112

Quesadilla Casserole, 66

Taco Appetizer Platter, 222

Chimichangas, 65

Chinese Cabbage Salad, 168

Chinese Dumplings, 58

Chocolate

Banana Chocolate Chip Muffins, 254

Chocolate Brownies, 194

Chocolate Chip Applesauce Cake, 199

Chocolate Oatmeal Cake, 199

Cocoa for a Crowd, 234

Cocoa Zucchini Bread, 268

Creamy Peanut Butter Dessert, 204

Forgotten Cookies, 192

No-Bake Chocolate Cookies, 193

Sunflower Cookies, 192

White Chip Pumpkin Cookies, 192

Chocolate Brownies, 194

Chocolate Chip Applesauce Cake, 199

Chocolate Oatmeal Cake, 199

Chopstick Chicken, 36

Cinnamon Rolls—Easy Method, 257

Cocoa See Chocolate

Cocoa for a Crowd, 234

Cocoa Zucchini Bread, 268

Cola Chicken, 23

Company Casserole, 40

Corn

Calico Corn, 116

Chicken Corn Casserole, 34

Chicken Recuerdos de Tucson, 27

Corn and Green Chili Casserole, 114

Corn Balls, 116

Corn & Black Bean Salad, 158

Corn Casserole, 115

Fresh Corn and Tomato Salad, 159

Grandma’s Baked Corn, 182

Harvest Corn Chowder, 138

Mazetti, 99

Mexican Corn Dip, 224

Pastel de Choclo, 27

Potato Corn Bake, 117

Quesadilla Casserole, 66

Scalloped Corn, 181

Swedish Salad, 159

Sweet Onion Corn Bake, 181

Texas Caviar, 225

Texas Cottage Pie, 75

Corn and Green Chili Casserole, 114

Corn Balls, 116

Corn & Black Bean Salad, 158

Corn Casserole, 115

Corn Sticks, 266

Cornbread, 266

Corned Beef See Beef, Corned

Cottage Cheese

Baked Eggs, 236

Crustless Veggie Quiche, 112

Mexican Lasagna, 112

Mostaccioli, 109

Party Spaghetti, 98

Spinach in Phyllo, 113

Two-Cheese Tossed Salad, 143

Verenike Casserole, 105

Weekday Lasagna, 102

Zucchini Beef Lasagna, 76

Cottage Potatoes, 179

Country Breakfast Pizza, 244

Couscous

Summer Salad, 156

Tomato Basil Couscous, 150

Crab See Seafood, Crab

Crab and Zucchini Casserole, 87

Cracker Pudding, 206

Cranberries

Cranberry Chicken, 21

Cranberry Relish, 169

Thanksgiving Fruit Salad, 170

Cranberries, Dried

Apple Chicken Salad, 149

Cranberry Buttermilk Scones, 255

Festive Fruit and Nut Spread, 226

Cranberry Buttermilk Scones, 255

Cranberry Chicken, 21

Cranberry Relish, 169

Cranberry Salad, 170

Cream Cheese

Apple Dippers, 227

Baked French Toast with Cream Cheese, 247

Blueberry French Toast, 246

Brunch Pizza, 243

Buffalo Chicken Dip, 217

Cheese and Olive Spread, 226

Cheesecake, 194

Creamy Baked Ziti, 96

Creamy Beef and Pasta Casserole, 100

Creamy Caramel Dip, 229

Easy Layered Taco Dip, 219

Festive Fruit and Nut Spread, 226

Fresh Peach Delight, 205

Hot Pizza Dip, 218

Hot Reuben Dip, 219

Jalapeño Popper Dip, 217

John’s Zucchini Bread, 268

Party Spaghetti, 98

Party Starter Bean Dip, 218

Pineapple Cheese Dip, 227

Pretty Fruit Kabobs with Dip, 228

Shrimp Appetizer Platter, 222

Shrimp Dip, 224

Shrimp-Stuffed Celery, 214

Sour Cream Potatoes, 180

Sweet Cheese Ball, 230

Taco Appetizer Platter, 222

Tuna Cheese Spread, 223

Veggie Pizza, 212

Cream, Whipped See Whipped Topping

Creamed Peas and Mushrooms, 187

Creamy Baked Chicken Breasts, 24

Creamy Baked Ziti, 96

Creamy Beef and Pasta Casserole, 100

Creamy Caramel Dip, 229

Creamy Chicken Enchiladas, 31

Creamy Chicken Lasagna, 106

Creamy Coleslaw, 168

Creamy Crunchy Mac & Cheese, 93

Creamy Pasta Salad, 148

Creamy Peanut Butter Dessert, 204

Crisp Carrot Casserole, 184

Crisp Snack Bars, 231

Crispy Chicken, 21

Crunchy Chicken, 19

Crunchy Romaine Toss, 144

Crust from Scratch (for Veggie Pizza), 213

Crustless Spinach Quiche, 111

Crustless Veggie Quiche, 112

Cucumbers

Gazpacho, 132

Going Away Salad, 167

Middle Eastern Lentils, 126

Orange-Spinach Salad, 140

Pineapple Salsa, 225

Pink Potato Salad, 154

Sour Cream Cucumber Salad, 165

Summer Salad, 156

Tortellini & Kidney Bean Salad, 151

Curried Beef Rice, 82

D

Dark Apple Cake, 197

Date Nut Bars, 194

Date Pudding (an old-fashioned trifle from scratch!), 195

Dates

All-Bran Date Muffins, 252

Date Nut Bars, 194

Date Pudding (an Sold-fashioned trifle from scratch!), 195

Delicious Sub Casserole, 85

Dill

Dill Pickle Eggs, 221

Easy Dill Sauce for Fish Fillets, 88

Flounder Zucchini Bundles, 88

Picnic Pea Salad, 160

Potato Soup, 139

Tasty Beans, 176

Veggie Pizza, 212

Dill Pickle Eggs, 221

Donna’s Baked Beans, 171

Dressed-Up Fruit Salad, 229

Dressing See Stuffing

Dried Beef Casserole, 79

Dumplings

Chicken & Dumplings, 44

Chinese Dumplings, 58

E

Easy Baked Apples, 207

Easy Chicken Cordon Bleu, 26

Easy Chicken Enchiladas, 30

Easy Chicken Stuffing Bake, 42

Easy Dill Sauce for Fish Fillets, 88

Easy Layered Taco Dip, 219

Easy Meatballs, 72

Easy Quiche, 239

Easy Taco Casserole, 67

Easy Turkey Roll-Ups, 215

Egg Casserole, 238

Eggs a la Shrimp, 236

Egg Scramble, 237

Eggplant

Stuffed Eggplant, 118

Eggs

Bacon Cheese Squares, 244

Baked Eggs, 236

Baked French Toast with Cream Cheese, 247

Blueberry French Toast, 246

Breakfast Pie, 239

Breakfast Soufflé, 237

Brunch Delight, 242

Brunch Enchiladas, 242

Chicken Fried Rice, 37

Country Breakfast Pizza, 244

Easy Quiche, 239

Egg Casserole, 238

Eggs a la Shrimp, 236

Egg Scramble, 237

Fast, Friendly French Toast, 246

Overnight Apple French Toast, 248

Sausage and Eggs Baked in Mugs, 245

Shredded Potato Omelet, 241

Simple Egg Custard Pie, 202

Southwestern Egg Casserole, 238

Sukiyake, 98

Eggs, Hard-Boiled

Basic Deviled Eggs, 220

Cauliflower Salad, 152

Chicken Pasta Salad, 147

Corn Casserole, 115

Dill Pickle Eggs, 221

Dried Beef Casserole, 79

Grandpa Steve’s Potato Salad, 153

Horseradish Eggs, 221

Lettuce and Egg Salad, 144

Macaroni Salad, 147

Pink Potato Salad, 154

Red Bliss Potato Salad, 155

Sweet & Spicy Deviled Eggs, 220

Tex Mex Eggs, 221

Traditional Eggs, 220

Tuna Eggs, 221

Unique Tuna Salad, 154

Encore Dijon Chicken, 20

Esther’s Brown Rice, 123

F

Fast, Friendly French Toast, 246

Father Todd’s Favorite Baked Brie, 226

Favorite Enchilada Casserole, 46

Festive Apple Salad, 140

Festive Fruit and Nut Spread, 226

Finnish Coffee Cake, 251

Fish See Seafood

Five Bean Salad, 166

Flounder Zucchini Bundles, 88

Forgotten Cookies, 192

French Bread—No-knead, 260

French Onion Pork Chop Skillet, 54

Fresh Corn and Tomato Salad, 159

Fresh Peach Delight, 205

Fried Rice with Bacon, 58

Frozen Fruit, 209

Fruit Cobbler, 190

Fruit Pudding, 206

Fruit Salsa with Cinnamon Chips, 228

Fruit Slush, 209

Fruit Tapioca, 211

G

Garden Lasagna, 103

Garlic

Adirondack Three Alarm Chili, 136

Baked Pasta with Turkey Sausage, 108

Black Bean Pumpkin Soup, 137

Cheesy Garlic Bread, 263

Garlic Breadsticks, 262

Garlic Mushrooms, 188

Grandma’s Best Meat Loaf, 70

Lemon-Chicken Oven Bake, 28

Oven Roasted Vegetables, 186

Shepherd’s Pie, 78

Shrimp Creole, 89

Tender Flank Steak, 62

Vietnam Fried Rice, 123

Yogurt Chicken Curry, 35

Garlic Breadsticks, 262

Garlic Mushrooms, 188

Gazpacho, 132

German Blueberry Kuchen, 197

German Casserole, 77

German Potato Salad, 155

German Red Cabbage, 185

Ginger

Chicken Biriyani, 35

Chinese Dumplings, 58

Gingerbread with Lemon Sauce, 200

Gingerbread with Lemon Sauce, 200

Glazed Carrot Coins, 183

Glazed Cinnamon Biscuits, 256

Glazed Ham Balls, 57

Going Away Salad, 167

Golden Chicken Breasts, 20

Gourmet Pork Chops, 52

Grandma Moley’s Fruit Salad, 210

Grandma’s Baked Corn, 182

Grandma’s Best Meat Loaf, 70

Grandpa Steve’s Potato Salad, 153

Grape Broccoli Salad, 152

Grapes

Chicken Pasta Salad, 147

Cranberry Salad, 170

Grape Broccoli Salad, 152

Lime Poppy Seed Fruit Salad, 208

Pretty Fruit Kabobs with Dip, 228

Greek Pasta Salad, 146

Green Bean and Walnut Salad, 166

Green Beans

Barbecued Green Beans, 176

Chicken Au Gratin, 43

Chicken Fried Rice, 37

Chicken Spectacular, 38

Donna’s Baked Beans, 171

Five Bean Salad, 166

Green Bean and Walnut Salad, 166

Green Beans and Bacon, 174

Green Beans Caesar, 175

Ham-Potatoes-Green Bean Casserole, 56

Healthy Hamburger Soup, 135

Hearty Ground Meat and Veggies Pilaf, 81

Swedish Salad, 159

Sweet & Sour Green Beans, 175

Tasty Beans, 176

Turkey and Green Bean Casserole, 47

Green Beans and Bacon, 174

Green Beans Caesar, 175

Green Chilies See Chilies, Green

Green Onions See Onions, Green

Green Peppers See Peppers, Bell Sweet

Grilled Chicken Breasts, 22

Grilled Onions, 188

Grilled Pizza Crusts, 263

Grits

Calico Corn, 116

Grits New-Mexico Style, 241

Grits New-Mexico Style, 241

Ground Beef and Wild Rice Casserole, 74

H

Ham and Macaroni Casserole, 95

Ham Balls, 57

Ham Noodle Casserole, 110

Ham-Potatoes-Green Bean Casserole, 56

Hamburger See Beef, Ground

Harvest Corn Chowder, 138

Healthy Blueberry Muffins, 252

Healthy Fruit Salad, 208

Healthy Hamburger Soup, 135

Hearty Farm Special, 60

Hearty Ground Meat and Veggies Pilaf, 81

Hearty Pot Roast, 65

Hearty Spinach and Tofu Risotto, 122

Herbed Biscuit Knots, 265

Herbed Chicken, 18

Herb Toast, 261

Holiday Salmon Bake, 86

Homemade Hamburgers, 83

Homemade Mac and Cheese, 94

Homemade Rolls, 261

Homespun Meat Pie, 78

Horseradish Eggs, 221

Hot Pizza Dip, 218

Hot Reuben Dip, 219

Hot Turkey Salad, 48

Hungry Man’s Soup, 134

I

Icebox Butterhorns, 262

Impossible Taco Pie, 68

Irish Freckle Bread, 264

Italian Green Salad, 142

Italian Pork Spaghetti Pie, 108

Italian Sausage and White Beans, 49

Italian Sausage Soup, 129

Italian Seasoning Mix, 270

J

Jalapeño Popper Dip, 217

Jalapeños See Peppers, Jalapeños

Japanese Chicken, 26

Jicama

Marinated Italian Salad, 156

John’s Zucchini Bread, 268

J’s Special Rice Dish, 122

Jumbleberry Crumble, 189

Jumbulias, 47

K

Kale

Mercy Home Medley, 184

Kiwi

Fruit Salsa with Cinnamon Chips, 228

Lime Poppy Seed Fruit Salad, 208

Kodiak Casserole, 79

Korean Fried Rice, 37

L

Lasagna, 102

Lazy Lasagna, 101

Lemonade, 233

Lemon-Chicken Oven Bake, 28

Lemon Pie for Beginners, 203

Lemons

Cranberry Relish, 169

Flounder Zucchini Bundles, 88

Gingerbread with Lemon Sauce, 200

Lemon-Chicken Oven Bake, 28

Lemony Chicken, 24

Lentil, Rice, and Veggie Bake, 125

Lentil Vegetable Soup, 135

Lentils

Lentil, Rice, and Veggie Bake, 125

Lentil Vegetable Soup, 135

Middle Eastern Lentils, 126

Sweet and Sour Lentil Bake, 126

Lettuce and Egg Salad, 144

Lettuce Salad with Hot Bacon Dressing, 142

Lima Bean Supreme, 174

Lime Poppy Seed Fruit Salad, 208

M

Macaroni Salad, 147

Magra’s Chicken & Rice, 28

Make-Your-Own-Stuffing Chicken Bake, 41

Maple Cornbread, 267

Marinated Asparagus, 162

Marinated Carrots, 164

Marinated Italian Salad, 156

Mazetti, 99

Meatless Lasagna Roll-Ups, 104

Meat Pasties (Turnovers), 85

Melon, Honeydew

Pretty Fruit Kabobs with Dip, 228

Mercy Home Medley, 184

Merry Fruit Compote, 207

Mexican Beef and Barley Soup, 130

Mexican Corn Dip, 224

Mexican Lasagna, 112

Mexican Salad, 157

Middle Eastern Lentils, 126

Minestrone Soup, 134

Mint

Tabouli, 161

Mixed Vegetable Salad, 165

Molded Crab Spread, 223

Mom’s Baked Rice Pudding, 206

Mom’s Soup, 139

Morning Maple Muffins, 254

Mostaccioli, 109

Mushrooms

Asian Rice Salad, 160

Beef Burgundy, 63

Broccoli Chicken Casserole, 33

Burritos, 68

Chicken a la King, 29

Creamed Peas and Mushrooms, 187

Egg Casserole, 238

Garlic Mushrooms, 188

Ground Beef and Wild Rice Casserole, 74

Harvest Corn Chowder, 138

Hearty Ground Meat and Veggies Pilaf, 81

Holiday Salmon Bake, 86

Homespun Meat Pie, 78

J’s Special Rice Dish, 122

Jumbulias, 47

Korean Fried Rice, 37

Mazetti, 99

Mostaccioli, 109

Overnight Chicken Casserole, 42

Party Spaghetti, 98

Pizza Noodle Casserole, 100

Spinach in Phyllo, 113

Stuffed Mushrooms, 214

Sukiyake, 98

Tasty Beans, 176

Turkey Supreme, 49

Two-Cheese Tossed Salad, 143

Upside-Down Pizza, 80

Wild Rice Supper, 60

Wild-Rice Turkey-Sausage Bake, 39

Mushroom Casserole, 120

Mustard Dip, 224

My Mother’s Holiday Punch, 234

N

New England Blueberry Pie, 201

New Year’s Soup, 132

No-Added-Sugar Apple Pie, 202

No-Bake Chocolate Cookies, 193

Nutty Salmon, 87

O

Oatmeal Herb Bread, 258

Oatmeal Pancakes, 249

Oats

Apple Cupcakes, 200

Applesauce Meat Loaf, 71

Apricot Bars, 193

Baked Oatmeal, 250

Beef and Potato Loaf, 72

Chocolate Oatmeal Cake, 199

Healthy Blueberry Muffins, 252

John’s Zucchini Bread, 268

Jumbleberry Crumble, 189

No-Bake Chocolate Cookies, 193

Oatmeal Herb Bread, 258

Oatmeal Pancakes, 249

Pita Burgers, 83

Smoky Barbeque Meatballs, 216

Succulent Meat Loaf, 71

Sunflower Cookies, 192

Zucchini Oatmeal Muffins, 253

Olives

Cheese and Olive Spread, 226

Creamy Pasta Salad, 148

Grandpa Steve’s Potato Salad, 153

Greek Pasta Salad, 146

Italian Green Salad, 142

Mexican Lasagna, 112

Mexican Salad, 157

Our Favorite Tetrazzini, 106

Pizza Noodle Casserole, 100

Summer Salad, 156

Tamale Pie, 69

Veggie Pizza, 212

One-Dish Chicken and Gravy, 30

Onion Soup Mix, Dry, Salt-Free, 271

Onions

Adirondack Three Alarm Chili, 136

Bubble and Squeak, 59

Chicken Baked with Red Onions, Potatoes, and Rosemary, 29

Chicken Biriyani, 35

Chicken & Dumplings, 44

Favorite Enchilada Casserole, 46

French Onion Pork Chop Skillet, 54

Grilled Onions, 188

Ground Beef and Wild Rice Casserole, 74

Italian Sausage Soup, 129

Middle Eastern Lentils, 126

New Year’s Soup, 132

Oven Beef Stew, 64

Red Snapper Creole, 89

Six-Layer Casserole, 76

Smoked Sausage and Sauerkraut, 50

Sweet Onion Corn Bake, 181

Tamale Pie, 69

Waldorf Astoria Stew, 63

Yogurt Chicken Curry, 35

Onions, Green

Almond-Apricot Chicken Salad, 148

Almond Rice, 124

Beef Burgundy, 63

Cheese and Olive Spread, 226

Chicken Fried Rice, 37

Chinese Cabbage Salad, 168

Chinese Dumplings, 58

Corn & Black Bean Salad, 158

Crunchy Romaine Toss, 144

Easy Chicken Enchiladas, 30

Egg Casserole, 238

Eggs a la Shrimp, 236

Grape Broccoli Salad, 152

Holiday Salmon Bake, 86

Lettuce and Egg Salad, 144

Marinated Italian Salad, 156

Middle Eastern Lentils, 126

Molded Crab Spread, 223

Sesame Noodles, 98

Shredded Baked Potatoes, 179

Shrimp Appetizer Platter, 222

Sour Cream Cucumber Salad, 165

Spinach Roll-ups, 215

Sukiyake, 98

Taco Appetizer Platter, 222

Zucchini Supper, 114

Orange-Glazed Sweet Potatoes, 177

Orange Lemon Drink, 233

Orange Pecans, 230

Orange-Spinach Salad, 140

Orange Tapioca Fruit, 211

Oranges

Cranberry Relish, 169

Fruit Salsa with Cinnamon Chips, 228

Fruit Tapioca, 211

Healthy Fruit Salad, 208

Lime Poppy Seed Fruit Salad, 208

Orange-Glazed Sweet Potatoes, 177

Orange Pecans, 230

Orange-Spinach Salad, 140

Thanksgiving Fruit Salad, 170

Oranges, Mandarin

Chopstick Chicken, 36

Fruit Pudding, 206

Orange Tapioca Fruit, 211

Our Favorite Dressing, 145

Our Favorite Tetrazzini, 106

Oven Barbecued Chicken, 17

Oven Beef Stew, 64

Oven Brussels Sprouts, 187

Oven-Fried Chicken Legs, 18

Oven-Fried Chicken Thighs, 18

Oven Porcupines, 73

Oven Roasted Vegetables, 186

Overnight Apple French Toast, 248

Overnight Chicken Casserole, 42

P

Party Kielbasi, 216

Party Spaghetti, 98

Party Starter Bean Dip, 218

Pasta Turkey Bake, 107

Pasta, Angel Hair

Spaghetti Salad, 148

Pasta, Bowtie

Almond-Apricot Chicken Salad, 148

Chicken and Bows, 107

Pasta, Egg Noodles

Chicken Noodle Casserole, 45

Pasta, Lasagna

Creamy Chicken Lasagna, 106

Garden Lasagna, 103

Lasagna, 102

Lazy Lasagna, 101

Meatless Lasagna Roll-Ups, 104

Pesto Lasagna Rolls, 104

Verenike Casserole, 105

Weekday Lasagna, 102

Pasta, Linguine

Party Spaghetti, 98

Sesame Noodles, 98

Pasta, Macaroni

Baked Macaroni, 94

Chicken Pasta Salad, 147

Creamy Crunchy Mac & Cheese, 93

Dried Beef Casserole, 79

Greek Pasta Salad, 146

Ham and Macaroni Casserole, 95

Homemade Mac and Cheese, 94

Macaroni Salad, 147

Pepperoni and Macaroni, 110

Pasta, Manicotti Shells

Spinach Cheese Manicotti, 101

Pasta, Noodles

Creamy Beef and Pasta Casserole, 100

Ham Noodle Casserole, 110

Lazy Lasagna, 101

Mazetti, 99

Mostaccioli, 109

Pizza Noodle Casserole, 100

Savory Meatball Casserole, 73

Seafood Noodles, 91

Pasta, Penne

Pasta Turkey Bake, 107

Pasta, Ramen

Chinese Cabbage Salad, 168

Crunchy Romaine Toss, 144

Pasta, Rigatoni

Baked Pasta with Turkey Sausage, 108

Rigatoni Royal, 95

Pasta, Shells

Italian Sausage Soup, 129

Pasta, Spaghetti

Italian Pork Spaghetti Pie, 108

Our Favorite Tetrazzini, 106

Sukiyake, 98

Pasta, Spiral

Creamy Pasta Salad, 148

Pasta, Tortellini

Broccoli Rabe & Sausage Soup, 129

Tortellini Caesar Salad, 143

Tortellini & Kidney Bean Salad, 151

Tortellini Soup, 128

Pasta, Ziti

Baked Ziti with Vegetables, 96

Creamy Baked Ziti, 96

Ziti Bake BIG, Big Batch, 97

Pastel de Choclo, 27

Pea Casserole, 119

Peach Crumble, 191

Peaches

Fresh Peach Delight, 205

Orange Tapioca Fruit, 211

Peach Crumble, 191

Peanuts

Picnic Pea Salad, 160

Peas

Broccoli, Cauliflower and Pea Salad, 152

Cauliflower Salad, 152

Creamed Peas and Mushrooms, 187

Ham Noodle Casserole, 110

Pea Casserole, 119

Picnic Pea Salad, 160

Pink Potato Salad, 154

Spanish Paella, 90

Swedish Salad, 159

Pecans

Father Todd’s Favorite Baked Brie, 226

Festive Fruit and Nut Spread, 226

Nutty Salmon, 87

Orange Pecans, 230

Pineapple Cheese Dip, 227

Pepperoni and Macaroni, 110

Peppers, Bell Sweet

Asian Rice Salad, 160

Breakfast Pie, 239

Broccoli, Cauliflower and Carrot Salad, 151

Brunch Delight, 242

Burritos, 68

Calico Corn, 116

Chicken a la King, 29

Chicken and Bows, 107

Chicken Cacciatore, 25

Chicken Recuerdos de Tucson, 27

Corn & Black Bean Salad, 158

Corn Casserole, 115

Crustless Veggie Quiche, 112

Delicious Sub Casserole, 85

Egg Scramble, 237

Favorite Enchilada Casserole, 46

German Casserole, 77

Hot Pizza Dip, 218

Kodiak Casserole, 79

Marinated Carrots, 164

Our Favorite Tetrazzini, 106

Oven Roasted Vegetables, 186

Pasta Turkey Bake, 107

Potato Corn Bake, 117

Sesame Noodles, 98

Shrimp Creole, 89

So-Good Sloppy Joes, 84

Southwest Copper Pennies, 164

Spaghetti Salad, 148

Spanish Paella, 90

Stuffed Eggplant, 118

Tex-Mex Casserole, 69

Tuna Bake with Cheese Swirls, 92

Tuna Tempties, 92

Upside-Down Pizza, 80

White Chicken Chili Casserole, 32

Peppers, Jalapeño

Jalapeño Popper Dip, 217

Mexican Corn Dip, 224

Pesto Lasagna Rolls, 104

Phyllis’ Homemade Barbecue Sauce, 270

Pickled Beets, Sugar-Free, 162

Picnic Pea Salad, 160

Pineapple

Chicken Pasta Salad, 147

Cranberry Salad, 170

Frozen Fruit, 209

Fruit Pudding, 206

Fruit Slush, 209

Grandma Moley’s Fruit Salad, 210

Lime Poppy Seed Fruit Salad, 208

Pineapple Cheese Dip, 227

Pineapple Salsa, 225

Pretty Fruit Kabobs with Dip, 228

Sweet and Sour Sausage Stir-Fry, 50

Thanksgiving Fruit Salad, 170

Pineapple Cheese Dip, 227

Pineapple Salsa, 225

Pink Potato Salad, 154

Pita Burgers, 83

Pizza Cups, 80

Pizza Noodle Casserole, 100

Polish Reuben Casserole, 51

Popcorn, 231

Pork Chop Casserole, 54

Pork Chops with Apple Stuffing, 53

Pork Chops with Rice and Limas, 53

Pork Cutlets, 55

Pork Tenderloin with Teriyaki Apricot Sauce, 55

Pork, Bacon

Aunt Jean’s Potatoes, 180

Baked Beans, 172

Baked German Potato Salad, 178

Baked Navy Beans, 172

Barbecued Green Beans, 176

Beef and Bacon Chowder, 138

Best-in-the-West Beans, 173

BLT Salad, 141

Brunch Pizza, 243

Donna’s Baked Beans, 171

Fried Rice with Bacon, 58

German Potato Salad, 155

Green Beans and Bacon, 174

Harvest Corn Chowder, 138

Lentil Vegetable Soup, 135

Lettuce Salad with Hot Bacon Dressing, 142

Picnic Pea Salad, 160

Potato Corn Bake, 117

Red Snapper Creole, 89

Shredded Potato Omelet, 241

Sweet & Sour Green Beans, 175

The Best Broccoli Salad, 153

Two-Cheese Tossed Salad, 143

Pork, Canadian Bacon

Potato-Bacon Gratin, 240

Pork, Chops

French Onion Pork Chop Skillet, 54

Gourmet Pork Chops, 52

Pork Chop Casserole, 54

Pork Chops with Apple Stuffing, 53

Pork Chops with Rice and Limas, 53

Spanish Paella, 90

Pork, Cooked Ham

Ham-Potatoes-Green Bean Casserole, 56

Scalloped Potatoes and Ham for a Crowd, 56

Pork, Cutlets

Pork Cutlets, 55

Pork, Ground

Chinese Dumplings, 58

Italian Pork Spaghetti Pie, 108

Taco Meat Loaf, 70

Pork, Ground Ham

Glazed Ham Balls, 57

Ham Balls, 57

Pork, Ham

Basic Bean Soup, 131

Breakfast Pie, 239

Brunch Enchiladas, 242

Chicken Cordon Bleu Casserole, 41

Chicken Fried Rice, 37

Company Casserole, 40

Creamy Pasta Salad, 148

Ham and Macaroni Casserole, 95

Ham Noodle Casserole, 110

Verenike Casserole, 105

Pork, Sausage

Bubble and Squeak, 59

Country Breakfast Pizza, 244

Ham Balls, 57

Hearty Farm Special, 60

Sausage and Eggs Baked in Mugs, 245

Sausage Sweet Potato Bake, 59

Southwest Brunch Casserole, 240

Wild Rice Supper, 60

Wild-Rice Turkey-Sausage Bake, 39

Pork, Tenderloin

Pork Tenderloin with Teriyaki Apricot Sauce, 55

Potato-Bacon Gratin, 240

Potato Corn Bake, 117

Potato Soup, 139

Potatoes

Asparagus Bake, 182

Aunt Jean’s Potatoes, 180

Baked German Potato Salad, 178

Beef and Bacon Chowder, 138

Beef and Potato Loaf, 72

Brunch Delight, 242

Bubble and Squeak, 59

Cheeseburger Soup, 133

Chicken Baked with Red Onions, Potatoes, and Rosemary, 29

Cottage Potatoes, 179

Egg Scramble, 237

German Potato Salad, 155

Grandpa Steve’s Potato Salad, 153

Ham-Potatoes-Green Bean Casserole, 56

Harvest Corn Chowder, 138

Hearty Farm Special, 60

Hearty Pot Roast, 65

Homespun Meat Pie, 78

Hungry Man’s Soup, 134

Lemon-Chicken Oven Bake, 28

Mercy Home Medley, 184

Mom’s Soup, 139

Orange-Glazed Sweet Potatoes, 177

Oven Beef Stew, 64

Pink Potato Salad, 154

Pork Chop Casserole, 54

Potato-Bacon Gratin, 240

Potato Corn Bake, 117

Potato Soup, 139

Ranch Potato Cubes, 178

Red Bliss Potato Salad, 155

Rosemary Roasted Potatoes, 179

Sausage Scalloped Potatoes, 51

Sausage Sweet Potato Bake, 59

Scalloped Potatoes and Ham for a Crowd, 56

Shepherd’s Pie, 78

Shredded Baked Potatoes, 179

Shredded Potato Omelet, 241

Six-Layer Casserole, 76

Smoked Sausage and Sauerkraut, 50

Sour Cream Potatoes, 180

Tater Soup, 137

Tex-Mex Casserole, 69

Unique Tuna Salad, 154

Pretty Fruit Kabobs with Dip, 228

Prunes

Merry Fruit Compote, 207

Pumpernickel Bread, 259

Pumpkin

Black Bean Pumpkin Soup, 137

Pumpkin Bread, 269

Pumpkin Cupcakes, 201

White Chip Pumpkin Cookies, 192

Pumpkin Bread, 269

Pumpkin Cupcakes, 201

Q

Quesadilla Casserole, 66

Quiche, 110

Quick Oats See Oats

R

Radishes

Baked German Potato Salad, 178

Pink Potato Salad, 154

Raisins

Carrot Fruitcake, 198

Carrot Raisin Salad, 162

Dark Apple Cake, 197

Easy Baked Apples, 207

Grape Broccoli Salad, 152

Healthy Fruit Salad, 208

Orange-Glazed Sweet Potatoes, 177

Squash Apple Bake, 177

Sunflower Cookies, 192

The Best Broccoli Salad, 153

Ranch Potato Cubes, 178

Raspberries

Raspberry Punch, 232

Royal Raspberry Cake, 196

Raspberry Punch, 232

Raw Apple Cake, 198

Really Great Chicken ’n’ Chips, 43

Red Beans and Rice, 124

Red Bliss Potato Salad, 155

Red Snapper Creole, 89

Reuben Appetizer Squares, 212

Rhubarb

Rhubarb Dessert, 204

Rhubarb Tapioca, 210

Rhubarb Dessert, 204

Rhubarb Tapioca, 210

Rice and Beans Bake, 124

Rice

Asian Rice Salad, 160

Baked Rice Moussaka, 62

Beef Jambalaya, 75

Chicken Biriyani, 35

Jumbulias, 47

Mom’s Baked Rice Pudding, 206

Pork Chops with Rice and Limas, 53

Red Beans and Rice, 124

Six-Layer Casserole, 76

Soybean Hamburger Casserole, 127

Spanish Paella, 90

Vietnam Fried Rice, 123

Rice, Brown

Chick Pea Chili, 136

Curried Beef Rice, 82

Esther’s Brown Rice, 123

Fried Rice with Bacon, 58

Hearty Spinach and Tofu Risotto, 122

Middle Eastern Lentils, 126

Rice and Beans Bake, 124

Simmering Chicken Dinner, 38

Sweet and Sour Sausage Stir-Fry, 50

Rice, Long-Grain

Almond Rice, 124

Cherry Wild Rice Salad, 161

Chicken Rice Casserole, 39

Chili Rice Bake, 82

Company Casserole, 40

Corn Casserole, 115

German Casserole, 77

Hearty Ground Meat and Veggies Pilaf, 81

J’s Special Rice Dish, 122

Korean Fried Rice, 37

Lentil, Rice, and Veggie Bake, 125

Magra’s Chicken & Rice, 28

Oven Porcupines, 73

Wild-Rice Turkey-Sausage Bake, 39

Rice, Wild

Cherry Wild Rice Salad, 161

Chicken Spectacular, 38

Ground Beef and Wild Rice Casserole, 74

Wild Rice Soup, 130

Wild Rice Supper, 60

Wild-Rice Turkey-Sausage Bake, 39

Rigatoni Royal, 95

Rolled Oats See Oats

Rosemary Roasted Potatoes, 179

Royal Raspberry Cake, 196

Russian Dressing, 146

S

Salad Dressings

Our Favorite Dressing, 145

Russian Dressing, 146

Simple Salad Dressing, 145

Very Good Salad Dressing, 145

Salad Tomatoes, 163

Salmon Loaf, 87

Sauerkraut

German Casserole, 77

Hot Reuben Dip, 219

Polish Reuben Casserole, 51

Reuben Appetizer Squares, 212

Sauerkraut Relish, 167

Smoked Sausage and Sauerkraut, 50

Sauerkraut Relish, 167

Sausage See Pork, Sausage; See also Turkey, Sausage

Sausage and Eggs Baked in Mugs, 245

Sausage Scalloped Potatoes, 51

Sausage Sweet Potato Bake, 59

Savory Meatball Casserole, 73

Scalloped Corn, 181

Scalloped Potatoes and Ham for a Crowd, 56

Scalloped Scallops, 90

Seafood Noodles, 91

Seafood Quiche, 91

Seafood, Crab

Crab and Zucchini Casserole, 87

Molded Crab Spread, 223

Seafood Quiche, 91

Seafood, Flounder

Flounder Zucchini Bundles, 88

Seafood, Red Snapper

Red Snapper Creole, 89

Seafood, Salmon

Holiday Salmon Bake, 86

Nutty Salmon, 87

Salmon Loaf, 87

Seafood, Scallops

Scalloped Scallops, 90

Seafood, Shrimp

Eggs a la Shrimp, 236

Seafood Quiche, 91

Shrimp Appetizer Platter, 222

Shrimp Creole, 89

Shrimp Dip, 224

Shrimp Hors d’oeuvres, 213

Shrimp-Stuffed Celery, 214

Spanish Paella, 90

Seafood, Tuna

Seafood Noodles, 91

Tuna Bake with Cheese Swirls, 92

Tuna Cheese Spread, 223

Tuna Eggs, 221

Tuna Tempties, 92

Unique Tuna Salad, 154

Sesame Noodles, 98

Shaggy Tigers, 74

Shepherd’s Pie, 78

Shredded Baked Potatoes, 179

Shredded Potato Omelet, 241

Shrimp See Seafood, Shrimp

Shrimp Appetizer Platter, 222

Shrimp Creole, 89

Shrimp Dip, 224

Shrimp Hors d’oeuvres, 213

Shrimp-Stuffed Celery, 214

Simmering Chicken Dinner, 38

Simple Egg Custard Pie, 202

Simple Salad Dressing, 145

Six-Layer Casserole, 76

Smoked Sausage and Sauerkraut, 50

Smoky Barbeque Meatballs, 216

Snow Peas

Cherry Wild Rice Salad, 161

Soft Pretzels, 232

So-Good Sloppy Joes, 84

Sour Cream Cucumber Salad, 165

Sour Cream Potatoes, 180

Southern-Style Steak, 61

Southwest Brunch Casserole, 240

Southwest Copper Pennies, 164

Southwestern Bean Salad, 157

Southwestern Egg Casserole, 238

Soybean Hamburger Casserole, 127

Soybeans

Soybean Hamburger Casserole, 127

Spaghetti Salad, 148

Spanish Paella, 90

Spinach

Asian Rice Salad, 160

Baked Pasta with Turkey Sausage, 108

Chicken Spinach Casserole, 33

Crustless Spinach Quiche, 111

Meatless Lasagna Roll-Ups, 104

Orange-Spinach Salad, 140

Pesto Lasagna Rolls, 104

Potato-Bacon Gratin, 240

Spinach Cheese Manicotti, 101

Spinach in Phyllo, 113

Spinach Meatloaf, 48

Spinach Roll-ups, 215

Spinach Salad, 141

Sukiyake, 98

Two-Cheese Tossed Salad, 143

Spinach Cheese Manicotti, 101

Spinach in Phyllo, 113

Spinach Meatloaf, 48

Spinach Roll-ups, 215

Spinach Salad, 141

Springtime Soup, 130

Squash

Lentil, Rice, and Veggie Bake, 125

Oven Roasted Vegetables, 186

Squash Apple Bake, 177

Squash Apple Bake, 177

Sticky Buns, 256

St. Paul Bean Pot, 131

Strawberries

Fruit Salsa with Cinnamon Chips, 228

Fruit Slush, 209

Jumbleberry Crumble, 189

Lime Poppy Seed Fruit Salad, 208

Strawberry Muffins, 253

Strawberry Yogurt Dip, 229

Strawberry Muffins, 253

Strawberry Yogurt Dip, 229

String Beans See Green Beans

Stuffed Eggplant, 118

Stuffed Mushrooms, 214

Stuffed Zucchini, 118

Stuffing

Easy Chicken Stuffing Bake, 42

Make-Your-Own-Stuffing Chicken Bake, 41

Stuffing Balls, 116

Stuffing Balls, 116

Subtly Wonderful Grilled Chicken, 22

Succulent Meat Loaf, 71

Sukiyake, 98

Summer Salad, 156

Sunflower Cookies, 192

Sunflower Seeds

Chinese Cabbage Salad, 168

Sunflower Cookies, 192

Super Easy Chicken, 23

Swedish Salad, 159

Sweet and Sour Lentil Bake, 126

Sweet and Sour Sauce, 271

Sweet and Sour Sausage Stir-Fry, 50

Sweet Cheese Ball, 230

Sweet Onion Corn Bake, 181

Sweet & Sour Green Beans, 175

Sweet & Spicy Deviled Eggs, 220

T

Tabouli, 161

Taco Appetizer Platter, 222

Taco Meat Loaf, 70

Taco Seasoning Mix, Low Sodium, 271

Tamale Pie, 69

Tangy Tomato Slices, 163

Tapioca

Fruit Tapioca, 211

Grandma Moley’s Fruit Salad, 210

Orange Tapioca Fruit, 211

Rhubarb Tapioca, 210

Waldorf Astoria Stew, 63

Tasty Beans, 176

Tater Soup, 137

Tender Flank Steak, 62

Texas Caviar, 225

Texas Cottage Pie, 75

Tex-Mex Casserole, 69

Tex-Mex Chicken Casserole, 31

Tex Mex Eggs, 221

Thanksgiving Fruit Salad, 170

The Best Broccoli Salad, 153

Three Bean Chili, 136

Tofu

Hearty Spinach and Tofu Risotto, 122

Tomato Basil Couscous, 150

Tomato Basil Soup, 133

Tomatoes

Adirondack Three Alarm Chili, 136

Baked Rice Moussaka, 62

BLT Salad, 141

Brunch Pizza, 243

Chicken Biriyani, 35

Chicken Cacciatore, 25

Chili Rice Bake, 82

Corn Casserole, 115

Crab and Zucchini Casserole, 87

Creamy Baked Ziti, 96

Easy Chicken Enchiladas, 30

Easy Taco Casserole, 67

Gazpacho, 132

Greek Pasta Salad, 146

Healthy Hamburger Soup, 135

Hearty Spinach and Tofu Risotto, 122

Hungry Man’s Soup, 134

Impossible Taco Pie, 68

Italian Green Salad, 142

Italian Sausage and White Beans, 49

Italian Sausage Soup, 129

Lasagna, 102

Mercy Home Medley, 184

Middle Eastern Lentils, 126

Minestrone Soup, 134

New Year’s Soup, 132

Party Spaghetti, 98

Red Snapper Creole, 89

Salad Tomatoes, 163

Six-Layer Casserole, 76

Spanish Paella, 90

Springtime Soup, 130

Stuffed Eggplant, 118

Summer Salad, 156

Tabouli, 161

Taco Appetizer Platter, 222

Tangy Tomato Slices, 163

Texas Cottage Pie, 75

Three Bean Chili, 136

Tomato Basil Couscous, 150

Tomato Basil Soup, 133

Weekday Lasagna, 102

Zucchini Beef Lasagna, 76

Tomatoes, Cherry

Flounder Zucchini Bundles, 88

Tomatoes, Grape

Fresh Corn and Tomato Salad, 159

Tortellini Caesar Salad, 143

Tortellini & Kidney Bean Salad, 151

Tortellini Soup, 128

Tortillas

Brunch Enchiladas, 242

Burritos, 68

Chimichangas, 65

Creamy Chicken Enchiladas, 31

Easy Chicken Enchiladas, 30

Easy Turkey Roll-Ups, 215

Favorite Enchilada Casserole, 46

Fruit Salsa with Cinnamon Chips, 228

Mexican Lasagna, 112

Quesadilla Casserole, 66

Spinach Roll-ups, 215

White Chicken Chili Casserole, 32

Whole Enchilada Pie, 66

Traditional Eggs, 220

Triple Bean Bake, 173

Tuna See Seafood, Tuna

Tuna Bake with Cheese Swirls, 92

Tuna Cheese Spread, 223

Tuna Eggs, 221

Tuna Tempties, 92

Turkey and Green Bean Casserole, 47

Turkey Barbecue Wonder, 46

Turkey Supreme, 49

Turkey, Bacon

Bacon Cheese Squares, 244

Turkey, Cooked

Hot Turkey Salad, 48

Jumbulias, 47

Turkey and Green Bean Casserole, 47

Turkey Barbecue Wonder, 46

Turkey Supreme, 49

Turkey, Ground

Favorite Enchilada Casserole, 46

New Year’s Soup, 132

Pasta Turkey Bake, 107

Spinach Meatloaf, 48

Turkey, Kielbasa

Party Kielbasi, 216

Polish Reuben Casserole, 51

Sausage Scalloped Potatoes, 51

Smoked Sausage and Sauerkraut, 50

Sweet and Sour Sausage Stir-Fry, 50

Turkey, Pepperoni

Lazy Lasagna, 101

Marinated Italian Salad, 156

Pepperoni and Macaroni, 110

Pizza Noodle Casserole, 100

Turkey, Sausage

Baked Pasta with Turkey Sausage, 108

Broccoli Rabe & Sausage Soup, 129

Italian Sausage and White Beans, 49

Italian Sausage Soup, 129

Mostaccioli, 109

Red Beans and Rice, 124

Wild-Rice Turkey-Sausage Bake, 39

Turkey, Shaved

Easy Turkey Roll-Ups, 215

Turnips

Hungry Man’s Soup, 134

Two-Cheese Tossed Salad, 143

U

Unique Tuna Salad, 154

Upside-Down Pizza, 80

V

Veggie Pizza, 212

Venison

Hearty Ground Meat and Veggies Pilaf, 81

Verenike Casserole, 105

Very Good Salad Dressing, 145

Very Simple Punch, 233

Vietnam Fried Rice, 123

W

Waffles with Cinnamon Apple Syrup, 248

Waldorf Astoria Stew, 63

Walnuts

Carrot Fruitcake, 198

Crunchy Romaine Toss, 144

Festive Apple Salad, 140

Green Bean and Walnut Salad, 166

John’s Zucchini Bread, 268

Orange-Glazed Sweet Potatoes, 177

Thanksgiving Fruit Salad, 170

Zucchini Oatmeal Muffins, 253

Water Chestnuts

Cherry Wild Rice Salad, 161

Chicken Spectacular, 38

Fried Rice with Bacon, 58

Pea Casserole, 119

Spinach Roll-ups, 215

Weekday Lasagna, 102

Whipped Topping

Rhubarb Tapioca, 210

White Chicken Chili Casserole, 32

White Chip Pumpkin Cookies, 192

Whole Enchilada Pie, 66

Whole Wheat Rolls, 260

Wild Rice Soup, 130

Wild Rice Supper, 60

Wild-Rice Turkey-Sausage Bake, 39

Y

Yogurt Chicken Curry, 35

Z

Ziti Bake—BIG, Big Batch, 97

Zucchini

Cheesy Zucchini, 186

Chicken Recuerdos de Tucson, 27

Cocoa Zucchini Bread, 268

Crab and Zucchini Casserole, 87

Crustless Veggie Quiche, 112

Flounder Zucchini Bundles, 88

Italian Sausage Soup, 129

John’s Zucchini Bread, 268

Marinated Italian Salad, 156

Minestrone Soup, 134

Oven Roasted Vegetables, 186

Stuffed Zucchini, 118

Tortellini Soup, 128

Zucchini Beef Lasagna, 76

Zucchini Oatmeal Muffins, 253

Zucchini Strudel, 191

Zucchini Supper, 114

Zucchini Beef Lasagna, 76

Zucchini Oatmeal Muffins, 253

Zucchini Strudel, 191

Zucchini Supper, 114

The American Diabetes Association is leading the fight to STOP DIABETES® and its deadly consequences for those affected by diabetes. The Association funds research to prevent, cure, and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes.

Founded in 1940, its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes.

For more information, please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both of these sources is available in English and Spanish.

American Diabetes Association books are available at www.shopdiabetes.org, at bookstores nationwide, or by calling 1-800-232-6733.

About the Author

Phyllis Pellman Good is a New York Times bestselling author whose books have sold nearly 11 million copies.

Good is the author of the Fix-It and Enjoy-It books, a “cousin” series to the phenomenally successful Fix-It and Forget-It cookbooks. With the release of Fix-It and Enjoy-It Church Suppers Diabetic Cookbook, there are now six books in this series:

• Fix-It and Enjoy-It Cookbook All-Purpose, Welcome-Home Recipes

• Fix-It and Enjoy-It 5-Ingredient Recipes Quick and Easy—for Stove-Top and Oven!

• Fix-It and Enjoy-It Diabetic Cookbook Stove-Top and Oven Recipes—for Everyone! (with the American Diabetes Association)

• Fix-It and Enjoy-It Healthy Cookbook 400 Great Stove-Top and Oven Recipes (with nutritional expertise from Mayo Clinic)

• Fix-It and Enjoy-It Potluck Heaven 543 Stove-Top and Oven Recipes That Everyone Loves

Good is the author of the nationally acclaimed Fix-It and Forget-It slow-cooker cookbooks, several of which have appeared on The New York Times bestseller list, as well as the bestseller lists of USA Today, Publishers Weekly, and Book Sense.

The series includes:

• Fix-It and Forget-It Cookbook (Revised and Updated) 700 Great Slow-Cooker Recipes

• Fix-It and Forget-It Lightly (Revised and Updated) 600 Healthy, Low-Fat Recipes for Your Slow Cooker

• Fix-It and Forget-It Christmas Cookbook 600 Slow-Cooker Holiday Recipes

• Fix-It and Forget-It 5-Ingredient Favorites Comforting Slow-Cooker Recipes

• Fix-It and Forget-It Diabetic Cookbook (Revised and Updated) 550 Slow Cooker Favorites—to include everyone (with the American Diabetes Association)

• Fix-It and Forget-It Vegetarian Cookbook 565 Delicious Slow-Cooker, Stove-Top, Oven, and Salad Recipes, plus 50 Suggested Menus

• Fix-It and Forget-It PINK Cookbook More than 700 Great Slow-Cooker Recipes!

• Fix-It and Forget-It Kids’ Cookbook 50 Favorite Recipes to Make in a Slow Cooker

Phyllis Pellman Good is Executive Editor at Good Books. (Good Books has published hundreds of titles by more than 135 authors.) She received her B.A. and M.A. in English from New York University. She and her husband, Merle, live in Lancaster, Pennsylvania. They are the parents of two young-adult daughters.

For a complete listing of books by Phyllis Pellman Good, as well as excerpts and reviews, visit www.Fix-ItandForget-It.com or www.GoodBooks.com.

Good and her family are also proprietors of The Good Cooking Store in the small Lancaster County village of Intercourse. Located near the Good Books offices, the Store is the home of Fix-It and Forget-It cookbooks, as well as offering gadgets and wares for your kitchen, and cooking classes.