Lemon-Apple Carrots
Serves 4 • Serving size: 1/4 recipe
1 tsp Smart Balance Light margarine
4 cups carrots, coarsely grated
2 Tbsp frozen unsweetened apple juice concentrate
1 Tbsp lemon juice
1 tsp poppy seeds
In a nonstick skillet, melt the margarine. Add carrots, apple juice, and lemon juice and cook over medium heat for about 3 minutes or until the carrots are tender, stirring constantly. Sprinkle with poppy seeds just before serving.
Exchanges/Choices 1/2 Fruit • 2 Vegetable
Calories 70 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 85 mg Total Carbohydrate 15 g • Dietary Fiber 3 g • Sugars 9 g Protein 1 g
Serves 4 • Serving size: 1/4 recipe
1 lb haddock filets
Nonstick cooking spray
2 carrots, pared and sliced (about 1 cup)
1 medium onion, quartered and thinly sliced
6 Tbsp water
1 green bell pepper, sliced
1/4 cup no-added-salt tomato sauce
2 Tbsp Smart Balance Omega oil
2 tsp minced parsley
1/4 cup cooking sherry
1. Cut fish crosswise into equal pieces with a serrated knife. Place each portion on separate 12-inch squares of heavy-duty foil lightly sprayed with nonstick cooking spray.
2. In a small saucepan, combine carrots, onion, and water. Bring to a boil; reduce heat. Simmer, covered, for 15–20 minutes or until vegetables are tender. Drain. Top each fish portion with carrot-onion mixture and slices of green pepper.
3. In a small bowl, combine the tomato sauce, oil, sherry, and parsley and mix well.
4. Leaving foil partially open, make a deep fold in each square of foil to hold food and sauce securely, then spoon the sauce over fish and vegetables. Place open packets on a grill. Cook for 25 minutes or until fish flakes easily with a fork.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 210 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 110 mg Total Carbohydrate 11 g • Dietary Fiber 3 g • Sugars 6 g Protein 22 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Light margarine, melted
12 reduced-fat butter-flavored crackers, crushed
3 Tbsp reduced-fat grated Parmesan cheese
1 tsp garlic powder
1 tsp paprika
1 tsp pepper
2 cups potatoes, unpeeled and thinly sliced
Combine melted margarine, crushed crackers, cheese, garlic powder, paprika, and pepper in a medium bowl; add potato slices, tossing gently to coat. Arrange coated potato slices in a 9-inch microwave-safe pie plate, sprinkle with remaining crumb mixture. Cover with wax paper and microwave on high power for 7–8 minutes or until potatoes are tender, rotating pie plate a half-turn after 2 minutes.
Exchanges/Choices 2 Starch • 1/2 Fat
Calories 160 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 235 mg Total Carbohydrate 26 g • Dietary Fiber 2 g • Sugars 1 g Protein 4 g
Serves 8 • Serving size: 1/8 recipe
1 (20-oz) can light cherry pie filling
3/8 tsp almond extract
3 1/2 Tbsp Smart Balance margarine, melted
2 cups rolled oats, dry
1/4 cup Splenda
Place pie filling and almond extract in a baking dish that has sides about 2 inches high. Stir until blended; set aside. Place melted margarine in a small bowl; add oats and Splenda. Stir until well mixed. Spoon mixture evenly over pie filling. Bake at 350°F for about 30 minutes. Serve warm.
Exchanges/Choices 2 Carbohydrate • 1 Fat
Calories 165 • Calories from Fat 45 Total Fat 5 g • Saturated Fat 1.3 g • Trans Fat 0 g Cholesterol 0 mg Sodium 55 mg Total Carbohydrate 27 g • Dietary Fiber 3 g • Sugars 13 g Protein 4 g
RECIPES WINTER WEEK 2—Monday
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breast (trimmed of visible fat)
4 oz pasta
3/4 cup chopped cucumber
3/4 cup chopped red or yellow bell pepper
3/4 cup diced tomato
3/4 cup vegetable juice
1/4 cup lemon juice
1 clove garlic, minced
Place chicken breasts in boiling water and thoroughly cook; then transfer chicken to the refrigerator to cool while preparing the other ingredients. Cook pasta according to package directions; drain. When the chicken has cooled to the touch, cut it into small cubes. Mix the pasta with the chicken and remaining ingredients. Serve warm or chilled.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 3 Lean Meat
Calories 265 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium
