tsp sodium-free chicken bouillon1 1/2 cups water
2 Tbsp Smart Balance margarine
2 Tbsp whole-wheat flour
1/8 tsp ground nutmeg
2 Tbsp reduced-fat Parmesan cheese
1/2 cup fat-free half and half
12 oz frozen broccoli
3/4 lb turkey breast (trimmed of visible fat), cooked and cubed
1. Combine bouillon and water in a small bowl to form a broth; set aside.
2. Melt margarine in a saucepan over low heat. Stir in flour and nutmeg. Cook, stirring constantly, until mixture is smooth and bubbly. Stir in broth and heat to boiling, stirring constantly. Boil and stir 1 minute. Remove from heat and stir in Parmesan cheese and half and half.
3. Arrange broccoli and turkey pieces in a shallow baking dish and cover with the sauce. Sprinkle a little more Parmesan cheese over the top. Broil in oven about 3–5 inches from heat until cheese is bubbly and slightly brown.
Exchanges/Choices 1/2 Fat-Free Milk • 1 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 220 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.1 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 210 mg Total Carbohydrate 14 g • Dietary Fiber 3 g • Sugars 6 g Protein 26 g
Serves 4 • Serving size: 1/4 recipe
1/4 cup fat-free plain yogurt
1/4 cup canola mayonnaise
3 Tbsp cider vinegar
2 tsp Splenda
1 (8-oz) can sliced water chestnuts, drained and rinsed, coarsely chopped
1/2 cup finely diced red onion
2 cups broccoli, finely chopped
Pepper, to taste
Whisk together yogurt, mayonnaise, vinegar, and Splenda in a large bowl. Add water chestnuts, onion, and broccoli; toss to coat. Cover and refrigerate for up to 2 days.
Exchanges/Choices 2 Vegetable • 1 Fat
Calories 100 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 12 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g
RECIPES WINTER WEEK 2—Friday
Serves 8 • Serving size: 1 muffin
1/4 cup egg substitute
2/3 cup whole-wheat flour
2 tsp baking powder
2 tsp cinnamon
1 tsp nutmeg
1/2 cup nonfat milk
1 cup raisins
1 apple, peeled, cored, and chopped
1/4 cup natural unsweetened applesauce
2/3 cup rolled oats
4 Tbsp Splenda Brown Sugar Blend
Preheat oven to 400°F. Beat egg substitute. Sift together flour, baking powder, cinnamon, and nutmeg. Combine all ingredients, mixing just to moisten. Spoon batter into muffin cups until 3/4 full. Bake for 15–20 minutes.
Exchanges/Choices 3 Carbohydrate
Calories 190 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 44 g • Dietary Fiber 3 g • Sugars 28 g Protein 4 g
Serves 4 • Serving size: 1/4 recipe
1 lb 96% lean ground beef
1 (15-oz) can no-added-salt black beans
1 cup no-added-salt chunky salsa
1 (8-oz) can no-added-salt tomato sauce
1 Tbsp chili seasoning mix
Cook meat in a large saucepan over medium-high heat until meat is browned, stirring until it crumbles. Drain away any fat. While meat cooks, drain and mash beans. Add mashed beans, salsa, tomato sauce, and seasoning mix to saucepan; stir well. Cook over medium heat 10 minutes or until thoroughly heated. Spoon into serving bowls.
Exchanges/Choices 1 Starch • 1 Vegetable • 4 Lean Meat
Calories 280 • Calories from Fat 55 Total Fat 6.0 g • Saturated Fat 2.7 g • Trans Fat 0.1 g Cholesterol 70 mg Sodium 290 mg Total Carbohydrate 25 g • Dietary Fiber 7 g • Sugars 10 g Protein 31 g
Serves 4 • Serving size: 1/4 recipe
3 1/2 Tbsp canola mayonnaise
2 tsp prepared mustard
1/3 tsp basil leaves, crushed
Dash black pepper
2 cups frozen peas, thawed
2 oz fat-free cheddar cheese slices, diced
1 1/2 oz reduced-fat shredded sharp cheddar cheese
4 oz water chestnuts sliced, drained
5 Tbsp green onions, sliced
4 romaine lettuce leaves
In a large bowl, combine mayonnaise, mustard, basil, and pepper until blended. Stir in peas, cheese, water chestnuts, and green onions until well coated. Cover and chill at least 2 hours. To serve, spoon onto romaine leaves.
Exchanges/Choices 1 Starch • 1 Lean Meat • 1 Fat
Calories 170 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 460 mg Total Carbohydrate 17 g • Dietary Fiber 6 g •
