Stir banana, applesauce, and egg substitute into cereal mixture. Stir in flour mixture until moistened. Fill muffin cups to about 2/3 full. Bake for 20–25 minutes or until muffins are lightly browned on top. Remove from pan and let cool on a wire rack before serving.
Exchanges/Choices 1 Starch • 1 Fruit
Calories 120/ Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 135 mg Total Carbohydrate 27 g • Dietary Fiber 5 g • Sugars 11 g Protein 5 g
Serves 4 • Serving size: 1 sandwich
12 oz tofu
1/4 cup canola mayonnaise
2 tsp Dijon mustard
1/2 tsp garlic powder
1/4 tsp turmeric
1 green pepper, seeded and minced
1 celery stalk, minced
3 green onions, with tops, minced
3 Tbsp fresh chopped parsley
8 slices whole-grain bread
Press tofu to remove liquid; drain and discard liquid. Mash tofu with a fork; then add the rest of the ingredients (except bread). Mix thoroughly. Spread on slices of bread to make sandwiches.
Exchanges/Choices 2 Starch • 1 Lean Meat • 1 Fat
Calories 260/ Calories from Fat 90 Total Fat 10.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 440 mg Total Carbohydrate 29 g • Dietary Fiber 6 g • Sugars 6 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
1/2 cup carrots, thinly sliced
1/2 cup cauliflower florets
1/2 cup zucchini, quartered and thickly sliced
1 Tbsp sodium-free chicken bouillon
1/2 cup water
1/4 cup sliced celery
1/4 cup white vinegar
2 Tbsp red onions, coarsely chopped
2 Tbsp Smart Balance Omega oil
1 tsp Splenda
1 tsp prepared mustard
1/2 tsp dill seeds
1/2 tsp dried rosemary, crushed
1/2 tsp dried thyme, crushed
1/2 tsp black pepper
Place all ingredients in a 3-quart saucepan. Bring to a boil; reduce heat to low, cover, and simmer for 10 minutes or until vegetables are crisp-tender. Pour into a bowl and chill for 2 hours or until cold. Serve.
Exchanges/Choices 1 Vegetable • 1 1/2 Fat
Calories 85/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 6 g • Dietary Fiber 1 g • Sugars 3 g Protein 1 g
Serves 4 • Serving size: 1/4 recipe
1 clove garlic, minced
1/4 tsp rosemary, crushed
1/4 tsp thyme leaves
1 lb boneless lean sirloin steak (trimmed of any visible fat)
1 tsp Smart Balance Light margarine
1 Tbsp plain fat-free yogurt
1 Tbsp prepared mustard
1 Tbsp Worcestershire sauce
1 Tbsp parsley, chopped
1. Combine garlic, rosemary, and thyme; sprinkle over meat.
2. Melt margarine in a nonstick frying pan. Add meat and cook over medium heat, 6 minutes on each side or to desired doneness. Place meat on a serving patter to keep warm.
3. Combine yogurt, mustard, and Worcestershire sauce in small microwave-safe bowl. Cover and microwave on high power for 1 minute. Sprinkle mixture over warm meat. Garnish with parsley. To serve, slice meat diagonally into thin slices.
Exchanges/Choices 3 Lean Meat
Calories 145/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.8 g • Trans Fat 0.1 g Cholesterol 45 mg Sodium 150 mg Total Carbohydrate 2 g • Dietary Fiber 0 g • Sugars 1 g Protein 23 g
Serves 4 • Serving size: 1/4 recipe
2 cups carrots, sliced 1/4-inch thick
2 Tbsp water
2 Tbsp Smart Balance margarine
1 Tbsp Splenda
1 Tbsp fresh parsley, chopped
1/2 tsp lemon peels, grated
1 Tbsp lemon juice
Place carrots and water in a 2-quart covered glass casserole. Microwave, covered, at 100% power (700 watts) for 8–9 minutes until crisp-tender, stirring once after 5 minutes. Drain. Stir in margarine, Splenda, parsley, lemon peels, and lemon juice. Microwave again, covered, at 100% power for 1–2 minutes, until heated through.
Exchanges/Choices 1 Vegetable • 1 Fat
Calories 70/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 90 mg Total Carbohydrate 7 g • Dietary Fiber 2 g • Sugars 3 g Protein 1 g
Granola, Oats, Blackberry, and Raspberry Bake
Serves 8 • Serving size: 1/8 recipe
Blackberry Raspberry Filling 2 Tbsp Splenda 1 1/2 Tbsp whole-wheat flour 1 tsp ground
