Exchanges/Choices 2 Starch • 2 Lean Meat
Calories 235/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 45 mg Sodium 345 mg Total Carbohydrate 26 g • Dietary Fiber 4 g • Sugars 7 g Protein 20 g
Serves 6 • Serving size: 1 tomato
1 Tbsp Smart Balance Omega oil
6 medium tomatoes, sliced crosswise 1/2- to 3/4-inch thick
2 Tbsp Splenda
Dash pepper
Preheat oven to 300°F. Line a baking sheet with aluminum foil; rub with oil. Arrange tomato slices in a single layer on the baking sheet. Sprinkle with Splenda and pepper. Roast until the tomatoes shrivel, the edges start to turn brown, and most of the liquid around the tomatoes has caramelized, about 1 hour. Roasted tomatoes will keep for 4–5 days in the refrigerator.
Exchanges/Choices 1 Vegetable • 1/2 Fat
Calories 45/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 5 mg Total Carbohydrate 5 g • Dietary Fiber 1 g • Sugars 4 g Protein 1 g
Serves 4 • Serving size: 1 skewer
6 Tbsp lime juice
3 Tbsp honey
2 Tbsp rice wine vinegar
2 tsp chopped cilantro
1/4 oz gingerroot
1/4 tsp red pepper flakes
1 medium red pepper
1 medium onion
1/2 lb boneless, skinless chicken breast (trimmed of all visible fat)
4 medium kiwi fruit
1/2 lb shrimp
1. Combine lime juice, honey, vinegar, cilantro, gingerroot, and pepper flakes to make a marinade.
2. Cut chicken into 1-inch slices. Core and quarter pepper. Cut each quarter into four pieces. Peel and quarter onion. Cut each quarter into four pieces. Toss chicken, pepper, and onion with the lime-ginger marinade. Marinate 2 hours in refrigerator.
3. When ready to cook, peel kiwi fruit and cut into quarters. Peel and devein shrimp. Toss kiwis and shrimp with marinade until coated. Divide ingredients among four skewers. Grill or boil, 3–4 minutes per side, turning skewers once, until chicken and shrimp are cooked through.
Exchanges/Choices 1 Fruit • 1 Carbohydrate • 1 Vegetable • 3 Lean Meat
Calories 295/ Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 1.0 g • Trans Fat 0.0 g Cholesterol 100 mg Sodium 115 mg Total Carbohydrate 34 g • Dietary Fiber 4 g • Sugars 25 g Protein 21 g
Serves 4 • Serving size: 1/4 recipe
4 oz whole-wheat pasta, elbows or shells
1/2 cup diced tomatoes
1/2 cup diced cucumber
1/2 cup shredded carrot
1/4 cup canola mayonnaise
1/2 cup plain fat-free yogurt
Cook pasta according to package instructions. Drain and rinse with cold water. Toss all other ingredients together in a bowl with pasta. Refrigerate 3 hours and serve.
Exchanges/Choices 2 Starch • 1/2 Fat
Calories 170/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 125 mg Total Carbohydrate 26 g • Dietary Fiber 3 g • Sugars 5 g Protein 6 g
Serves 4 • Serving size: 1/4 recipe
2 cups baby carrots
2 Tbsp Smart Balance Light margarine
1/2 cup dry cooking sherry
Combine all ingredients and cook carrots over medium heat until tender.
Exchanges/Choices 2 Vegetable • 1/2 Fat
Calories 70/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 85 mg Total Carbohydrate 8 g • Dietary Fiber 2 g • Sugars 4 g Protein 1 g
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