g • Dietary Fiber 3 g • Sugars 6 g Protein 29 g
Serves 4 • Serving size: 1/4 recipe
4 oz whole-wheat noodles
1 lb 96% lean ground beef
1 medium onion, chopped
2 cups water
1 Tbsp sodium-free beef bouillon
1/2 cup fat-free sour cream
1 cup mushrooms, sliced
1/4 tsp pepper
1/2 cup plain fat-free yogurt
Cook noodles according to package directions. In a saucepan, cook the ground beef and the onion. Drain fat. Combine water and bouillon to make a broth; add to the saucepan. Add sour cream, mushrooms, and pepper. Heat to boiling and then lower heat. Simmer uncovered, stirring frequently, for 5 minutes. Stir in yogurt, reheat, and serve hot.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 3 Lean Meat
Calories 295 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 2.2 g • Trans Fat 0.3 g Cholesterol 65 mg Sodium 135 mg Total Carbohydrate 30 g • Dietary Fiber 4 g • Sugars 6 g Protein 32 g
Serves 4 • Serving size: 1/4 recipe
2 cups sliced strawberries
2 cups fat-free whipped topping
4 (1-oz) slices angel food cake
Place sliced strawberries in an electric blender. Cover and blend until smooth, stopping once to scrape the sides. Fold strawberry puree into whipped topping. Tear angel food cake into pieces and fold into strawberry mixture. Spoon into parfait glasses, cover, and serve chilled.
Exchanges/Choices 2 Carbohydrate
Calories 125 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 160 mg Total Carbohydrate 27 g • Dietary Fiber 2 g • Sugars 16 g Protein 3 g
RECIPES WINTER WEEK 2—Tuesday
Serves 8 • Serving size: 1 muffin
2/3 cup yellow cornmeal
2/3 cup whole-wheat flour
1 Tbsp Splenda
2 tsp baking powder
2/3 cup nonfat milk
1/4 cup egg substitute
2 Tbsp Smart Balance Omega oil
Preheat oven to 400°F. Place paper liners in muffin trays. Thoroughly mix dry ingredients. Combine milk, egg substitute, and oil; add to dry ingredients. Stir until dry ingredients are just moistened. Batter will be lumpy. Fill muffin tins 2/3 full. Bake until slightly browned, about 20 minutes.
Exchanges/Choices 1 Carbohydrate • 1 Fat
Calories 120 • Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 115 mg Total Carbohydrate 18 g • Dietary Fiber 2 g • Sugars 1 g Protein 4 g
Serves 4 • Serving size: 1/4 recipe
1 medium cauliflower head, broken into florets
2 medium tomatoes, cut into wedges
2 Tbsp Smart Balance Omega oil
3 Tbsp white wine vinegar
3 Tbsp black pitted olives, sliced
3 Tbsp sweet pickle relish
1/2 tsp Splenda
1 tsp paprika
1/2 tsp black pepper
4 lettuce leaves
1. In a covered saucepan, cook cauliflower in small amount of boiling water, 9–10 minutes or until crisp-tender. Drain. In large bowl, combine the cooked cauliflower and tomato wedges.
2. Combine the oil, vinegar, olives, relish, Splenda, paprika, and pepper. Mix well. Pour dressing over cauliflower and tomatoes. Cover and refrigerate 24 hours, stirring occasionally. To serve, lift vegetables from dressing with slotted spoon; place in a lettuce-lined bowl.
Exchanges/Choices 3 Vegetable • 1 Fat
Calories 125 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 160 mg Total Carbohydrate 16 g • Dietary Fiber 5 g • Sugars 9 g Protein 4 g
Stir-Fry Chicken and Vegetables
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of visible fat)
1 egg white
3 tsp cornstarch
6 oz bean sprouts, rinsed
1 celery stalk, thinly sliced
1 medium tomato, cut into wedges
2/3 red or green bell pepper, quartered and cut into 1/2-inch pieces
6 Tbsp water chestnuts, sliced
4 green onions, sliced into 1/2-inch pieces
3 Tbsp Worcestershire sauce
2 Tbsp cooking sherry
2 Tbsp Smart Balance Omega oil
Fresh ground pepper, to taste
1. Slice chicken breasts diagonally into 1/4-inch slices.
2. In a small bowl, combine egg white and 2 tsp cornstarch. Add chicken slices; set aside.
3. Drain bean sprouts; place in a bowl. Add celery, tomato wedges, and bell pepper; combine and set aside.
4.
