Zucchini Carrot Muffins
Serves 8 • Serving size: 1 muffin
3/4 cup rolled oats
2 1/2 cups whole-wheat flour
2/3 cup nonfat milk
1/2 cup wheat germ, toasted
3 tsp baking powder
3/4 cup Splenda
1 Tbsp ground cinnamon
2 tsp ground nutmeg
3 Tbsp Smart Balance Omega oil
3 egg whites, beaten
1 cup carrots, finely shredded
1/2 cup zucchini, stemmed and grated
Preheat oven to 350°F. Combine all ingredients and mix well; pour into muffin liners in muffin pans. Bake for about 1 hour. Let cool for about 30 minutes before removing.
Exchanges/Choices 2 1/2 Carbohydrate • 1 1/2 Fat
Calories 260/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 180 mg Total Carbohydrate 42 g • Dietary Fiber 7 g • Sugars 5 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of all visible fat)
1 medium red pepper
2 medium cucumbers
1 Tbsp apple cider vinegar
1/4 tsp pepper
4 oz plain fat-free yogurt
Place chicken breasts in boiling water and cook thoroughly. When done, transfer chicken to the refrigerator to cool while preparing the other ingredients. Chop red pepper, and peel and cube cucumbers; mix together in a medium bowl. Sprinkle with vinegar and pepper. Let sit about 5 minutes. When the chicken has cooled, cut the breasts into small chunks. Stir chicken and yogurt into pepper and cucumber mixture; toss gently. Cover and refrigerate until completely chilled.
Exchanges/Choices 1 Vegetable • 3 Lean Meat
Calories 165/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 80 mg Total Carbohydrate 7 g • Dietary Fiber 1 g • Sugars 5 g Protein 26 g
Serves 4 • Serving size: 1/4 recipe
1 Tbsp paprika
1 tsp rubbed sage
1/2 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp garlic powder
3/4 lb boneless sirloin pork chops (trimmed of all visible fat)
2 tsp Smart Balance margarine
Combine paprika, sage, cayenne pepper, black pepper, and garlic powder; coat chops with seasoning mixture on both sides. Heat margarine over high heat, just until it starts to brown. Put chops in pan, reduce heat to medium. Fry on both sides until golden brown, about 3–4 minutes each side. Serve hot.
Exchanges/Choices 2 Lean Meat
Calories 100/ Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 40 mg Sodium 225 mg Total Carbohydrate 2 g • Dietary Fiber 1 g • Sugars 1 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
Nonstick cooking spray
2 cups red or russet potatoes, peeled and cubed
1/2 cup nonfat milk
1/2 Tbsp whole-wheat flour
3/16 tsp pepper
2 oz fat-free shredded cheddar cheese
1 1/2 oz reduced-fat shredded cheddar cheese
1. Preheat oven to 375°F. Lightly spray a 9-inch baking dish with nonstick cooking spray.
2. In a mixing bowl, add potato cubes, cover with cold water, and set aside.
3. In a saucepan, whisk together the milk, flour, and pepper until well blended. Stirring constantly over medium-high heat, bring to a full boil. Reduce heat to low and stir in the cheeses; simmer until cheese is melted.
4. Drain potatoes and place in baking dish. Pour cheese mixture on top of potatoes. Bake for 1 hour or until potatoes are tender.
Exchanges/Choices 1 Starch • 1 Lean Meat
Calories 135/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 245 mg Total Carbohydrate 19 g • Dietary Fiber 2 g • Sugars 3 g Protein 10 g
WINTER WEEK 1 RECIPES— FRIday
Serves 8 • Serving size: 1 muffin
2/3 cup bran cereal
2/3 cup plain fat-free yogurt
5/8 cup whole-wheat flour
5 Tbsp Splenda
1 tsp ground cinnamon
1/2 tsp baking soda
3/16 tsp ground nutmeg
2 cups bananas, mashed
1/4 cup unsweetened applesauce
1/2 cup egg substitute, beaten
1. Preheat oven to 375°F. Place paper liners in muffin pan cups.
2. In a medium bowl, mix cereal and yogurt. Let stand for 5 minutes or until cereal is softened and breaks up.
3. Meanwhile, in a small bowl, combine the flour, Splenda, cinnamon, baking soda, and nutmeg; set aside.
