Serves 4 • Serving size: 1/4 recipe
1 (16-oz) can no-added-salt diced tomatoes
1/2 cup celery, diced
1/2 cup onion, diced
1/4 cup green pepper, diced
1 clove garlic, minced
1 bay leaf
1 tsp thyme
1/2 tsp red pepper flakes
Black pepper, to taste
1 lb fresh cod fish fillets
1. Preheat oven to 400°F. Combine all ingredients, except the fish, in a saucepan. Bring to a boil. Cover and reduce heat; simmer for about 20 minutes, stirring occasionally. Remove pan from heat and discard the bay leaf.
2. Meanwhile, place fish in a baking dish. Bake uncovered for about 15 minutes, until fish flakes easily when tested with a fork. Pour sauce over fish and serve.
Exchanges/Choices 2 Vegetable • 2 Lean Meat
Calories 130/ Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 50 mg Sodium 125 mg Total Carbohydrate 9 g • Dietary Fiber 3 g • Sugars 5 g Protein 21 g
Serves 4 • Serving size: 1/4 recipe
1 Tbsp sodium-free chicken bouillon
1 cup water
1 cup whole-grain brown rice
1/4 cup no-added-salt tomato paste
1/4 tsp chili powder
1 Tbsp light soy sauce
1/2 cup onion, chopped
1 cup kidney beans, drained
1. In a medium pot over medium heat, combine bouillon and water. Add rice and cover.
2. When the rice has finished cooking, stir in the tomato paste, chili powder, soy sauce, and onions. Add kidney beans; continue to cook over low heat until all is thoroughly cooked.
Exchanges/Choices 3 Starch • 1 Vegetable
Calories 260/ Calories from Fat 20 Total Fat 2.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 225 mg Total Carbohydrate 53 g • Dietary Fiber 6 g • Sugars 4 g Protein 9 g
Serves 16 • Serving size: 1 bar
1 cup Splenda
1 cup whole-wheat flour
1/2 cup Smart Balance margarine, melted
Nonstick cooking spray
1 (20-oz) jar sugar-free raspberry preserves
1. Combine the Splenda, flour, and melted margarine in a bowl.
2. Lightly spray a 9-inch baking dish with nonstick cooking spray. Spread half of the crumb mixture in the bottom of the dish. Layer the preserves on top of the crumb mixture. Sprinkle remaining crumb mixture over the preserves. Bake at 375°F for about 25 minutes. Cut into 16 individual bars.
Exchanges/Choices 1 Carbohydrate • 1/2 Fat
Calories 90/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 45 mg Total Carbohydrate 17 g • Dietary Fiber 1 g • Sugars 7 g Protein 1 g
WINTER WEEK 1 RECIPES— TUESday
Serves 8 • Serving size: 1 muffin
Nonstick cooking spray
3/4 cup whole-wheat flour
2 tsp baking powder
1 1/2 Tbsp Splenda
2/3 cup rolled oats cereal
1 cup nonfat milk
1/4 cup egg substitute
1/4 cup unsweetened applesauce
1. Lightly spray muffin pan cups with nonstick cooking spray; set aside.
2. Stir together the flour, baking powder, and Splenda; set aside.
3. Combine rolled oats and milk in a large mixing bowl; let stand until oats are softened, about 1–2 minutes. Add egg substitute and applesauce; beat well. Add whole-wheat flour mixture; gently stir to combine. Divide batter evenly among prepared muffin cups. Bake at 400°F for 25 minutes or until lightly browned.
Exchanges/Choices 1 Carbohydrate
Calories 85/ Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 16 g • Dietary Fiber 2 g • Sugars 3 g Protein 5 g
Serves 4 • Serving size: 1 muffin
4 light multigrain English muffins
1 cup no-salt-added spaghetti sauce
4 oz fat-free shredded mozzarella cheese
4 oz reduced-fat shredded mozzarella cheese
1/4 cup sliced fresh mushrooms
1 small onion, sliced into thin rings
4 green bell pepper rings
1. Preheat the oven to 400°F.
2. Split the English muffins in half and put on a baking sheet, cut sides up. Spread spaghetti sauce over muffins. Top with 1 ounce of each of the cheeses. Top with mushrooms, onion rings, and pepper rings. Place pizzas in oven and bake for about 5 minutes or until cheese melts.
This recipe is high in sodium.
Exchanges/Choices 2 Starch • 2 Vegetable • 2 Lean Meat
Calories 305/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.4 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 660 mg Total Carbohydrate 42 g • Dietary Fiber 12 g • Sugars 8 g Protein 25 g
Serves 4 • Serving size: 1/4 recipe
1/2 cup sliced pears (can use fresh, frozen, or canned light, drained)
1/2 cup fresh cherries (or canned light, drained)
1/2 cup fresh cubed pineapple (or canned light, drained)
2 medium oranges, peeled and cut into cubes
1 cup water
1/2 cup Splenda
2 Tbsp Smart Balance margarine
1 Tbsp cornstarch
1 Tbsp lemon juice
1/4 cup dry cooking sherry
1/2 cup raisins
1. Combine pears, cherries, and pineapple in an ovenproof glass bowl.
2. Combine orange