1 tsp Worcestershire sauce
1/4 tsp dry mustard
5 oz water chestnuts sliced, drained
1/3 red onion, small, thinly sliced
1. Boil or steam the green beans for 5–15 minutes until done as desired. Drain and chill.
2. In a medium bowl, whisk together the vinegar, Splenda, catsup, oil, Worcestershire sauce, and dry mustard until blended. Add the green beans, water chestnuts, and onion, stirring until coated. Serve hot. Dish can stand at room temperature for up to 2 hours, but requires occasional stirring.
Exchanges/Choices 1 Carbohydrate • 2 Vegetable • 1 Fat
Calories 170/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0 g Cholesterol 0 mg Sodium 30 mg Total Carbohydrate 26 g • Dietary Fiber 4 g • Sugars 16 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
4 oz fat-free whipped topping
1 oz pkg sugar-free instant vanilla pudding
1 (8-oz) can no-sugar-added crushed pineapple
Thaw the whipped topping and mix with dry pudding mix. Add crushed pineapple with juice and refrigerate. Serve in large parfait glasses. If desired, add maraschino cherries to decorate. Peach slices can be used instead of pineapple.
Exchanges/Choices 1 1/2 Carbohydrate
Calories 100/ Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 315 mg Total Carbohydrate 22 g • Dietary Fiber 0 g • Sugars 10 g Protein 0 g
Serves 10 • Serving size: 1 cup
1/2 cup Northern mixed dried beans
1 large onion, chopped fine
3 celery stalks, chopped fine
1 large clove garlic, pressed
3 medium fresh tomatoes, diced
2 Tbsp sodium-free chicken bullion
2 quarts boiling water
Black pepper, to taste
Pinch dill weed
Soak the beans overnight in 1 quart of water. Drain and add to a large crock pot. Add all other ingredients and simmer on low for 3–4 hours.
Exchanges/Choices 1/2 Starch • 1 Vegetable
Calories 55/ Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 25 mg Total Carbohydrate 11 g • Dietary Fiber 3 g • Sugars 4 g Protein 3 g
Serves 9 • Serving size: 1/9 recipe
Nonstick cooking spray
4 Tbsp Splenda
1 1/2 Tbsp whole-wheat flour
1 1/2 tsp ground cinnamon
1 tsp pure vanilla extract
6 cups fresh or frozen (partially thawed) blueberries
1 cup old-fashioned oats, uncooked
1/3 cup coarsely chopped almonds
1/3 cup chopped walnuts
4 Tbsp melted Smart Balance Light margarine
1. Lightly coat an 8-inch baking dish with nonstick cooking spray.
2. Combine 2 Tbsp Splenda, flour, 1 tsp cinnamon, and vanilla. Mix well. Fold in blueberries until fruit is evenly coated. Spoon into baking dish.
3. Combine all remaining ingredients; mix well. Sprinkle evenly over fruit. Preheat oven to 350°F. Bake for 35–40 minutes or until topping is golden and filling is bubbly. Serve warm.
Exchanges/Choices 1 1/2 Carbohydrate • 1 1/2 Fat
Calories 170/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 23 g • Dietary Fiber 4 g • Sugars 11 g Protein 4 g
WINTER WEEK 1 RECIPES—MONday
Spicy Whole-Grain Rice with Peanuts
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
2 tsp cumin seed
1 tsp whole cloves
1 bay leaf
1 tsp red pepper flakes
1/2 cup onion, minced
1 medium garlic clove, minced
2/3 cup whole-grain rice, uncooked
2 1/2 cups water
1/4 cup dry roasted peanuts
1. In a large heavy saucepan, heat the oil over moderate heat until it is hot. Add cumin seed, cloves, and bay leaf; cook, stirring constantly, for 5–10 seconds or until the cumin seed is a few shades darker and fragrant. Add the red pepper flakes, onion, and garlic; cook, stirring constantly, until the onion has softened. Add the rice and cook, while stirring, for 2 minutes or until it is well coated with the mixture. Add water; bring to a boil. Simmer covered for 35–40 minutes or until the water is absorbed and the rice is fluffy and tender.
2. Put the peanuts in a blender and grind for a few seconds. Fluff the rice with a fork, remove the pan from the heat, and discard the bay leaf. Let the rice stand, covered, for 10 minutes. Stir in the peanuts and serve.
Exchanges/Choices 2 Starch • 2 Fat
Calories 245/ Calories from Fat 115 Total Fat 13.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 80 mg Total Carbohydrate 29 g • Dietary Fiber 3 g • Sugars 2 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
2 cups fresh or frozen broccoli florets, cut small
2 Tbsp chopped parsley
1 Tbsp fresh basil
1 medium red pepper, thinly sliced
Black pepper, to taste
1 small purple onion, diced
2/3 cup light Italian salad dressing
Combine all ingredients (except dressing) in a large bowl. Add dressing. Stir well and chill for 2 hours before serving.
Exchanges/Choices 1/2 Carbohydrate • 1 Vegetable • 1/2 Fat
Calories 80/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 480 mg Total Carbohydrate 12 g • Dietary Fiber 2 g • Sugars 9 g Protein 2 g