____beets, sliced
____black olives
____cereal, bran
____cereal, granola, low-fat
____cereal, Kashi
____cereal, multi-bran
____cereal, multigrain Cheerios
____cereal, puffed
____cornflakes
____crackers, saltine
____crackers, whole-wheat
____cranberry sauce
____dark beer
____French fries
____fruit cocktail, in light syrup
____maple syrup, sugar-free
____molasses
____orange marmalade, sugar-free
____peanut butter or cashew butter
____pumpkin seeds
____rice, brown
____salad dressing, reduced-fat or fat-free
____sauerkraut
____spaghetti sauce, light
____tomato paste, no-added-salt
____tomatoes, crushed, no-added-salt
____tortilla chips, baked
____unsweetened applesauce
____water chestnuts
____wine, red
Staples
____baking powder
____baking soda
____bouillon, beef, sodium-free
____bouillon, chicken, sodium-free
____cornstarch
____honey
____lemon juice
____lime juice
____nonstick cooking spray
____old-fashioned oats, rolled
____olive oil
____sherry, dry cooking
____Smart Balance Omega oil
____Splenda
____Splenda Brown Sugar Blend
____vinegar, balsamic
____vinegar, cider
____vinegar, red wine
____vinegar, white
____whole-wheat flour
RECIPES WINTER WEEK 3—Sunday
Serves 4 • Serving size: 1/4 recipe
1 lb 96% lean ground beef
1/3 cup onion, finely chopped
1/4 cup saltine crackers, crumbled
1 egg white, slightly beaten
1 Tbsp horseradish
1/8 tsp pepper
1 Tbsp sodium-free beef bouillon
2 Tbsp whole-wheat flour
1/2 cup water
4 oz mushrooms, sliced
In a medium bowl, combine the beef, onion, crackers, egg white, horseradish, and pepper, mixing lightly but thoroughly; shape into four 1/2-inch thick patties. Heat a large nonstick skillet over medium heat. Place beef patties in skillet; cook 7–8 minutes or until no longer pink and juices run clear, turning once. Remove from skillet and keep warm. Mix the bouillon and flour with the water and mushrooms; heat until thickened. Serve sauce over Salisbury steaks.
Exchanges/Choices 1/2 Starch • 4 Lean Meat
Calories 195 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 2.1 g • Trans Fat 0.5 g Cholesterol 60 mg Sodium 160 mg Total Carbohydrate 10 g • Dietary Fiber 1 g • Sugars 2 g Protein 27 g
Serves 4 • Serving size: 1/4 recipe
2 medium summer squash (about 1/2 lb each)
1 (10-oz) pkg frozen spinach, cooked and drained
3 oz reduced-fat feta cheese, crumbled
1/4 cup dry whole-wheat bread crumbs
1/4 cup green onions, finely chopped
2 Tbsp minced parsley
1/2 tsp dill weed
2 medium tomatoes
4 tsp reduced-fat grated Parmesan cheese
Paprika, to taste
1. Preheat oven to 375°F.
2. Cut squash in half lengthwise. Scoop out centers (leaving a 1/2-inch shell) and reserve pulp and seeds. In a large skillet over medium heat, bring 1 inch of water to a boil. Add squash shells, cover, and cook for 10 minutes or until fork-tender. Remove shells and drain well; then transfer to a baking dish.
3. In a medium bowl, combine squash pulp with spinach, feta cheese, bread crumbs, green onions, parsley, and dill weed. Mound 1/4 of the mixture into each squash shell, packing lightly. Bake for 10 minutes.
4. Remove stems from tomatoes and cut in half crosswise. Sprinkle top of each half with 1 tsp Parmesan cheese. Place tomatoes beside squash in baking dish. Bake 15–20 minutes longer or until spinach mixture is set and vegetables are heated through. Sprinkle spinach with paprika and serve.
Exchanges/Choices 2 Vegetable • 1 Lean Meat • 1 Fat
Calories 135 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 2.6 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 415 mg Total Carbohydrate 16 g • Dietary Fiber 5 g • Sugars 5 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 cup diced fresh oranges
2 fresh bananas, sliced
1 cup seedless green grapes
1/2 cup raisins
2 Tbsp lemon juice
1/4 cup canola mayonnaise
2/3 cup fat-free whipped topping
6 Tbsp nonfat milk
4 small lettuce leaves
Combine the oranges, bananas, grapes, and raisins; sprinkle with lemon juice and chill. Stir in mayonnaise and mix with remaining ingredients. Serve on lettuce.
Exchanges/Choices 3 Fruit • 1 Fat
Calories 235 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 115 mg Total Carbohydrate 47 g • Dietary Fiber 4 g • Sugars 33 g Protein 3 g
Serves 8 • Serving size: 1 square
1/2 cup Splenda
1/2