1/2 cup egg substitute or egg whites, beaten
1 1/2 cup whole-wheat flour
1 tsp ginger, ground
1 tsp baking soda
1/2 cup boiling water
Mix together all ingredients (except water); then add water. Mix thoroughly. Bake at 350°F until a toothpick inserted into the center comes out clean.
Exchanges/Choices 2 Carbohydrate
Calories 155 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 195 mg Total Carbohydrate 35 g • Dietary Fiber 3 g • Sugars 14 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless ham, cut into 16 1/2-inch cubes (trimmed of visible fat)
2 cups pineapple chunks (drained of syrup)
1 red pepper, cut into 1-inch squares
1 green pepper, cut into 1-inch squares
8 oz jellied cranberry sauce
1/8 tsp ground cloves
1 tsp dry mustard
1 Tbsp cider vinegar
Using 8 wooden or metal skewers, thread 2 ham chunks, 4 pineapple chunks, and red and green pepper pieces on each. Place in a single layer in a shallow baking pan. In a small bowl, mix cranberry sauce, cloves, mustard, and vinegar. Pour mixture over kabobs. Bake at 400°F for 15–20 minutes, basting often.
This recipe is high in sodium.
Exchanges/Choices 1 Fruit • 1 1/2 Carbohydrate • 1 Vegetable • 2 Lean Meat
Calories 250 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 1.1 g • Trans Fat 0.0 g Cholesterol 30 mg Sodium 765 mg Total Carbohydrate 40 g • Dietary Fiber 3 g • Sugars 37 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
2 large sweet potatoes
1 cup mashed ripe bananas (about 2 medium)
1 tsp curry powder
1/3 cup fat-free sour cream
1/2 cup egg substitute
Cook sweet potatoes in the microwave for about 5 minutes. Scrape potato from the skins to get 1 cup mashed sweet potatoes. In large bowl, combine all ingredients. Beat with an electric mixer until mixed and very fluffy. Pour into a 1-quart casserole dish. Bake at 350°F for 20 minutes or until puffed and lightly browned.
Exchanges/Choices 1 Starch • 1 Fruit
Calories 170 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 80 mg Total Carbohydrate 34 g • Dietary Fiber 3 g • Sugars 13 g Protein 6 g
RECIPES WINTER WEEK 3—Monday
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
2 onions, chopped (1 1/2 cups)
3 cloves garlic, minced
1 Tbsp ground cumin
2 Tbsp sodium-free chicken bouillon
2 cups water
1 cup red lentils
1/4 cup bulgur
2 Tbsp no-added-salt tomato paste
1 bay leaf
1 tsp paprika
1 tsp cayenne pepper
3 Tbsp lemon juice
Freshly ground pepper, to taste
1. Heat 1 Tbsp oil in a soup pot or Dutch oven over medium-high heat. Add onions and cook, stirring, until softened, 3–5 minutes. Add garlic and cumin; cook for 1 minute. Add bouillon, water, lentils, bulgur, tomato paste, and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils are very tender, 25–30 minutes. Discard the bay leaf. Add the paprika and cayenne pepper.
2. Ladle about 2 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with ground pepper. Just before serving, ladle into bowls.
Exchanges/Choices 2 1/2 Starch • 1 Lean Meat • 1 Fat
Calories 290 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 42 g • Dietary Fiber 13 g • Sugars 5 g Protein 14 g
Serves 4 • Serving size: 1/4 recipe
6 oz turkey smoked sausage
1 lb boneless, skinless chicken breast (trimmed of visible fat)
1/3 medium green pepper
1 lb tomatoes
2/3 cup chopped onion
2/3 cup whole-grain rice
1/3 cup no-salt catsup
1 cup water
Cut sausage into 1/2-inch-thick slices. Cut chicken into small pieces. Chop green pepper and tomatoes. Brown the sausage in a skillet and drain away fat. Add onion and chicken. Brown in 10 minutes, stirring occasionally; drain. Add green pepper, tomatoes, catsup, rice, and water; cover and bring to a boil. Reduce heat; cover and simmer for 25 minutes or until rice is tender. Uncover and simmer 5 more minutes.
Exchanges/Choices 2 Starch • 2 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 370 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 2.5 g • Trans Fat 0.0 g Cholesterol 95 mg Sodium 480 mg Total Carbohydrate 42 g • Dietary Fiber 4 g • Sugars 11 g Protein 34 g
Serves 4 • Serving size: 1/4 recipe
1 (15-oz) can sliced beets, drained
1/2 cup balsamic vinegar
1 Tbsp + 1 tsp Splenda Brown Sugar Blend
Nonstick cooking spray
1/4 cup walnut halves, chopped
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1. In a medium bowl, add the beets and a small amount of water. Microwave for 2–3 minutes or until the beets are warm through. Keep covered and set aside.
2. In a small saucepan, stir together vinegar and 1 Tbsp Splenda Brown Sugar Blend. Bring to a simmer, stirring constantly, until sugar is dissolved. Simmer for 6–8 minutes or until the mixture is reduced by half. Remove from heat and set aside.
3. Spray a skillet with nonstick cooking spray and put over medium heat. Add