Serves 4 • Serving size: 1/4 recipe
1 clove garlic, minced
1/4 tsp rosemary, crushed
1/4 tsp thyme leaves
1 lb boneless lean sirloin steak (trimmed of any visible fat)
1 tsp Smart Balance Light margarine
1 Tbsp plain fat-free yogurt
1 Tbsp prepared mustard
1 Tbsp Worcestershire sauce
1 Tbsp parsley, chopped
1. Combine garlic, rosemary, and thyme; sprinkle over meat.
2. Melt margarine in a nonstick frying pan. Add meat and cook over medium heat, 6 minutes on each side or to desired doneness. Place meat on a serving patter to keep warm.
3. Combine yogurt, mustard, and Worcestershire sauce in small microwave-safe bowl. Cover and microwave on high power for 1 minute. Sprinkle mixture over warm meat. Garnish with parsley. To serve, slice meat diagonally into thin slices.
Exchanges/Choices 3 Lean Meat
Calories 145/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.8 g • Trans Fat 0.1 g Cholesterol 45 mg Sodium 150 mg Total Carbohydrate 2 g • Dietary Fiber 0 g • Sugars 1 g Protein 23 g
Serves 4 • Serving size: 1/4 recipe
2 cups carrots, sliced 1/4-inch thick
2 Tbsp water
2 Tbsp Smart Balance margarine
1 Tbsp Splenda
1 Tbsp fresh parsley, chopped
1/2 tsp lemon peels, grated
1 Tbsp lemon juice
Place carrots and water in a 2-quart covered glass casserole. Microwave, covered, at 100% power (700 watts) for 8–9 minutes until crisp-tender, stirring once after 5 minutes. Drain. Stir in margarine, Splenda, parsley, lemon peels, and lemon juice. Microwave again, covered, at 100% power for 1–2 minutes, until heated through.
Exchanges/Choices 1 Vegetable • 1 Fat
Calories 70/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 90 mg Total Carbohydrate 7 g • Dietary Fiber 2 g • Sugars 3 g Protein 1 g
Granola, Oats, Blackberry, and Raspberry Bake
Serves 8 • Serving size: 1/8 recipe
Blackberry Raspberry Filling 2 Tbsp Splenda 1 1/2 Tbsp whole-wheat flour 1 tsp ground cinnamon 1 tsp pure vanilla extract 3 cups fresh or frozen (partially thawed) blackberries 3 cups fresh or frozen (partially thawed) raspberries Nonstick cooking spray
Oats Topping 1 cup old-fashioned oats, uncooked 1/2 cup chopped dates Dash allspice Dash nutmeg Dash cinnamon 2 Tbsp Splenda 4 Tbsp Smart Balance Light margarine
1. To prepare the filling, mix Splenda, flour, cinnamon, and vanilla. Fold in berries until fruit is evenly coated. Spray an 8-inch glass baking dish with nonstick cooking spray; spoon filling into baking dish.
2. Combine topping ingredients, mixing well. Sprinkle evenly over fruit filling. Preheat oven to 350°F. Bake for 35–40 minutes or until topping is golden and filling is bubbly. Serve warm.
Exchanges/Choices 1/2 Starch
1 Fruit • 1/2 Fat
Calories 150/ Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 45 mg Total Carbohydrate 28 g • Dietary Fiber 8 g • Sugars 13 g Protein 3 g
WINTER WEEK 1 RECIPES— Saturday
Serves 4 • Serving size: 2 slices
1 Tbsp Splenda
1/2 tsp pure vanilla extract
2 cups nonfat milk
1 cup egg substitute
8 slices whole-grain bread
2 Tbsp Smart Balance Light Spread
Beat Splenda, vanilla, milk, and egg substitute with a beater until well blended and smooth. Soak bread in batter. Heat margarine in skillet and carefully transfer bread to the skillet. Cook bread over medium heat until browned and then flip to cook the other side.
Exchanges/Choices 1 1/2 Starch • 1/2 Fat-Free Milk • 1 Lean Meat • 1/2 Fat
Calories 240/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 485 mg Total Carbohydrate 31 g • Dietary Fiber 4 g • Sugars 10 g Protein 18 g
Serves 4 • Serving size: 1 banana
4 small bananas (or plantains)
1/4 cup nonfat milk
1/4 cup egg substitute
1 Tbsp Splenda
1/4 cup whole-wheat flour
1/4 cup Smart Balance Omega oil (for frying)
Peel the bananas and cut diagonally into half-inch-thick slices. Mix milk, egg substitute, Splenda, and flour until smooth. Heat oil in large skillet over medium heat. Dip each banana slice into batter and then drop into oil. Fry until browned, about 2 minutes on each side. Drain on paper towels. Serve warm or at room temperature.
Exchanges/Choices 1/2 Starch • 1 1/2 Fruit • 1 1/2 Fat
Calories 190/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 30 g • Dietary Fiber 4 g • Sugars 14 g Protein 4 g
Serves 4 • Serving size: 1 sandwich
3/4 lb pork tenderloin, trimmed of all visible fat
1 tsp Smart Balance Omega oil
1/2 cup no-salt-added tomato sauce
1 1/2 Tbsp Splenda
2 Tbsp water
2 Tbsp apple cider vinegar
2 Tbsp Worcestershire sauce
1/4 tsp dry mustard
4 whole-wheat hamburger buns
Cut pork into thin slices and flatten, using a meat mallet or rolling pin. Heat oil in a large nonstick skillet over medium-high heat. Add pork; cook 3 minutes on each side until browned. Drain and coarsely chop. Wipe drippings from pan; add all other ingredients. Bring