pickle relish
____Worcestershire sauce
Spices & Herbs
____basil
____bay leaves
____black pepper
____chili seasoning mix
____cinnamon, ground
____garlic powder
____nutmeg, ground
____paprika
____parsley (fresh)
____pumpkin pie spice
____salt
____thyme
Other
____angel food cake
____apple juice concentrate, frozen, unsweetened
____applesauce, unsweetened
____black olives, pitted
____canned pumpkin
____cereal, Kashi
____cereal, shredded wheat
____cherry pie filling, light
____cocoa powder
____crackers, animal
____crackers, round, reduced-fat, butter-flavor
____crackers, saltine
____cranberry sauce
____croutons, seasoned
____fruit cocktail, in light syrup, or fruit cups
____ginger snaps
____granola, low-fat
____peanut butter
____popcorn (light or no butter if microwave-style)
____poppy seeds
____preserves, sugar-free (any flavor)
____red pasta sauce, light
____salsa, chunky, no-added-salt
____stuffing mix
____tomato sauce, no-added-salt
____tortilla chips, baked
____vegetable juice
____water chestnuts
Staples
____almond extract
____baking powder
____baking soda
____bouillon, beef, sodium-free
____bouillon, chicken, sodium-free
____corn syrup
____cornstarch
____lemon juice
____nonstick cooking spray
____old-fashioned oats, rolled
____sherry, cooking
____Smart Balance Omega oil
____Splenda
____Splenda Brown Sugar Blend
____vanilla extract
____vinegar, cider
____vinegar, white
____vinegar, white wine
____whole-wheat flour
____wine, dry, white
____yellow cornmeal
RECIPES WINTER WEEK 2—Sunday
Whole-Wheat Pancakes or Waffles
Serves 4 • Serving size: 2 pancakes or waffles
1/2 cup rolled oats
1/2 cup whole-wheat flour, sifted
2 tsp baking powder
2 Tbsp Splenda
1/2 cup egg substitute, beaten well
3/4 cup nonfat milk
2 Tbsp Smart Balance Omega oil
Nonstick cooking spray
Stir together dry ingredients. Combine egg substitute, milk, and oil; stir into flour mixture. Cook on a griddle lightly coated with nonstick spray until golden brown, then turn. Can also be made in a waffle iron.
Exchanges/Choices 1 1/2 Starch • 1 1/2 Fat
Calories 185 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 265 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 3 g Protein 8 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp whole-wheat flour
Black pepper, to taste
3/4 lb boneless sirloin pork chops (trimmed of visible fat)
1 tsp Smart Balance margarine, melted
3/4 cup dry white wine
1/2 cup mushrooms
1/2 cup fat-free half and half
Combine whole-wheat flour and pepper. Lightly dredge pork chops in flour mixture. Heat margarine in a nonstick skillet; add pork and cook about 2 minutes on each side. Add wine; cook over medium heat, about 4–5 minutes. Remove chops and set aside to keep warm. Add mushrooms and half and half to skillet. Cook over low heat, stirring constantly, just until thickened. Return chops to pan, cook to reheat, and serve immediately.
Exchanges/Choices 1/2 Carbohydrate • 2 Lean Meat
Calories 135 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 45 mg Sodium 250 mg Total Carbohydrate 6 g
