1/2 cup blueberries
Preheat oven to 400°F. In a medium bowl, combine flour, Splenda, and baking powder. In a small bowl, beat milk, margarine, and egg substitute; stir into dry ingredients until just moist. Fold in blueberries and spoon batter into 12 paper-lined muffin cups. Bake for 20–25 minutes or until golden brown. Serve immediately.
Exchanges/Choices 1/2 Starch • 1/2 Fat
Calories 70 • Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 75 mg Total Carbohydrate 9 g • Dietary Fiber 1 g • Sugars 2 g Protein 3 g
Macaroni and Cheese with Tomatoes
Serves 4 • Serving size: 1/4 recipe
8 oz whole-wheat elbow macaroni, uncooked
2 tomatoes, sliced
1/2 cup bread crumbs
2 Tbsp Smart Balance Light margarine
1 Tbsp whole-wheat flour
1/4 tsp dry mustard
2 cups nonfat milk
2 oz shredded fat-free American cheese
2 oz reduced-fat sharp cheddar cheese
Prepare pasta according to package directions and drain. Preheat oven to 375°F. Slice the tomatoes into 1/2-inch-thick slices. Set aside on a small plate. Crumble the bread crumbs with your fingertips; set aside on a small plate. In a 2-quart saucepan over medium heat, melt the margarine. Add the flour and dry mustard; then cook for 2–3 minutes. Add the milk little by little and continue stirring until mixture thickens. Add cheese and stir until melted. Place 1/3 of the tomato slices in the bottom of a baking dish; add half the pasta. Place another 1/3 of the tomato slices on top and then add the rest of the pasta. Pour the sauce over the dish. Arrange the last 1/3 of the tomato slices on top and sprinkle with bread crumbs. Bake for 20 minutes.
Exchanges/Choices 3 Starch • 1/2 Fat-Free Milk • 1 Lean Meat • 1/2 Fat
Calories 355 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.8 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 450 mg Total Carbohydrate 56 g • Dietary Fiber 6 g • Sugars 10 g Protein 21 g
Serves 4 • Serving size: 1/4 recipe
1 lb asparagus
1 pint red grape tomatoes, cut in half lengthwise
2 Tbsp Smart Balance Omega oil
1 medium lemon, juiced
Pepper, to taste
Blanch the asparagus in a large pot of boiling water until just tender, about 1–2 minutes for very thin spears and 4–5 minutes for thicker spears. Drain and place in an ice water bath until completely chilled. Cut the asparagus into 1-inch pieces. Toss the asparagus with the remaining ingredients; divide among four chilled salad plates to serve.
Exchanges/Choices 2 Vegetable • 1 1/2 Fat
Calories 100 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 20 mg Total Carbohydrate 8 g • Dietary Fiber 3 g • Sugars 4 g Protein 3 g
Serves 4 • Serving size: 1/4 recipe
2 medium sweet potatoes
1 1/2 Tbsp Smart Balance Omega oil
1 tsp curry powder
1/4 tsp ground turmeric
1/4 tsp cumin seed
1/4 tsp ground ginger
Preheat oven to 400°F. Wash and scrub sweet potatoes, leaving the skins on. Cut them into sticks about 1/4–1/2 inch wide and 2–4 inches long; set aside. In a 2-quart mixing bowl, mix together the oil and spices. Add potato sticks to bowl; stir to coat. Arrange sticks on a baking sheet; bake for 30–40 minutes or until fries are tender on the inside and slightly golden on the outside. Halfway through baking, stir with spatula to prevent fries from sticking.
Exchanges/Choices 1 Starch • 1 Fat
Calories 115 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 25 mg Total Carbohydrate 16 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
1 lb trimmed asparagus
1/4 cup Dijon mustard
1/4 cup dark beer
3 Tbsp honey
1/2 tsp minced garlic
1/4 tsp crushed dried thyme leaves
Add asparagus to boiling water and cook uncovered, about 2 minutes or until barely tender. Drain. In a separate bowl, combine mustard, beer, honey, garlic, and thyme; mix well. Pour over cooked asparagus.
Exchanges/Choices 1 Carbohydrate • 1 Vegetable
Calories 95 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 375 mg Total Carbohydrate 21 g • Dietary Fiber 2 g • Sugars 15 g Protein 3 g
Serves 4 • Serving size: 1/4 recipe
2 cups sliced peaches (fresh, frozen, or canned light)
1 1/2 cups apples, peeled and sliced
3 1/2 Tbsp Splenda
2 Tbsp + 2 tsp whole-wheat flour
1 tsp ground cinnamon
1 tsp ground nutmeg
3 Tbsp old-fashioned oats
2 Tbsp Smart Balance Light margarine, melted
Preheat oven to 400°F. Place peaches and apples in a large bowl. In a small bowl, mix 2 Tbsp Splenda, 2 tsp flour, 1/2 tsp cinnamon, and 1/2 tsp nutmeg. Sprinkle over fruit and toss until fruit is evenly coated; mound mixture in a 1-quart casserole. In a small bowl, mix oats, 2 Tbsp flour, 1 1/2 Tbsp Splenda, 1/2 tsp cinnamon, and 1/2 tsp nutmeg. Stir in margarine until mixture is evenly moistened. Spoon over fruit. Bake in lower third of the oven for 30 minutes or until juices are bubbly and topping is browned. Serve warm.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 130 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 14 g Protein 2 g
RECIPES WINTER WEEK 3—Saturday
Whole-Wheat Pancakes or Waffles
Serves 4 • Serving size: 2 pancakes or waffles