Exchanges/Choices 1 Vegetable • 3 Lean Meat
Calories 165/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 80 mg Total Carbohydrate 7 g • Dietary Fiber 1 g • Sugars 5 g Protein 26 g
Serves 4 • Serving size: 1/4 recipe
1 Tbsp paprika
1 tsp rubbed sage
1/2 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp garlic powder
3/4 lb boneless sirloin pork chops (trimmed of all visible fat)
2 tsp Smart Balance margarine
Combine paprika, sage, cayenne pepper, black pepper, and garlic powder; coat chops with seasoning mixture on both sides. Heat margarine over high heat, just until it starts to brown. Put chops in pan, reduce heat to medium. Fry on both sides until golden brown, about 3–4 minutes each side. Serve hot.
Exchanges/Choices 2 Lean Meat
Calories 100/ Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 40 mg Sodium 225 mg Total Carbohydrate 2 g • Dietary Fiber 1 g • Sugars 1 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
Nonstick cooking spray
2 cups red or russet potatoes, peeled and cubed
1/2 cup nonfat milk
1/2 Tbsp whole-wheat flour
3/16 tsp pepper
2 oz fat-free shredded cheddar cheese
1 1/2 oz reduced-fat shredded cheddar cheese
1. Preheat oven to 375°F. Lightly spray a 9-inch baking dish with nonstick cooking spray.
2. In a mixing bowl, add potato cubes, cover with cold water, and set aside.
3. In a saucepan, whisk together the milk, flour, and pepper until well blended. Stirring constantly over medium-high heat, bring to a full boil. Reduce heat to low and stir in the cheeses; simmer until cheese is melted.
4. Drain potatoes and place in baking dish. Pour cheese mixture on top of potatoes. Bake for 1 hour or until potatoes are tender.
Exchanges/Choices 1 Starch • 1 Lean Meat
Calories 135/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 245 mg Total Carbohydrate 19 g • Dietary Fiber 2 g • Sugars 3 g Protein 10 g
WINTER WEEK 1 RECIPES— FRIday
Serves 8 • Serving size: 1 muffin
2/3 cup bran cereal
2/3 cup plain fat-free yogurt
5/8 cup whole-wheat flour
5 Tbsp Splenda
1 tsp ground cinnamon
1/2 tsp baking soda
3/16 tsp ground nutmeg
2 cups bananas, mashed
1/4 cup unsweetened applesauce
1/2 cup egg substitute, beaten
1. Preheat oven to 375°F. Place paper liners in muffin pan cups.
2. In a medium bowl, mix cereal and yogurt. Let stand for 5 minutes or until cereal is softened and breaks up.
3. Meanwhile, in a small bowl, combine the flour, Splenda, cinnamon, baking soda, and nutmeg; set aside.
4. Stir banana, applesauce, and egg substitute into cereal mixture. Stir in flour mixture until moistened. Fill muffin cups to about 2/3 full. Bake for 20–25 minutes or until muffins are lightly browned on top. Remove from pan and let cool on a wire rack before serving.
Exchanges/Choices 1 Starch • 1 Fruit
Calories 120/ Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 135 mg Total Carbohydrate 27 g • Dietary Fiber 5 g • Sugars 11 g Protein 5 g
Serves 4 • Serving size: 1 sandwich
12 oz tofu
1/4 cup canola mayonnaise
2 tsp Dijon mustard
1/2 tsp garlic powder
1/4 tsp turmeric
1 green pepper, seeded and minced
1 celery stalk, minced
3 green onions, with tops, minced
3 Tbsp fresh chopped parsley
8 slices whole-grain bread
Press tofu to remove liquid; drain and discard liquid. Mash tofu with a fork; then add the rest of the ingredients (except bread). Mix thoroughly. Spread on slices of bread to make sandwiches.
Exchanges/Choices 2 Starch • 1 Lean Meat • 1 Fat
Calories 260/ Calories from Fat 90 Total Fat 10.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 440 mg Total Carbohydrate 29 g • Dietary Fiber 6 g • Sugars 6 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
1/2 cup carrots, thinly sliced
1/2 cup cauliflower florets
1/2 cup zucchini, quartered and thickly sliced
1 Tbsp sodium-free chicken bouillon
1/2 cup water
1/4 cup sliced celery
1/4 cup white vinegar
2 Tbsp red onions, coarsely chopped
2 Tbsp Smart Balance Omega oil
1 tsp Splenda
1 tsp prepared mustard
1/2 tsp dill seeds
1/2 tsp dried rosemary, crushed
1/2 tsp dried thyme, crushed
1/2 tsp black pepper
Place all ingredients in a 3-quart saucepan. Bring to a boil; reduce heat to low, cover, and simmer for 10 minutes or until vegetables are crisp-tender. Pour into a bowl and chill for 2 hours or until cold. Serve.
Exchanges/Choices 1 Vegetable • 1 1/2 Fat
Calories