Top each with 2 Tbsp applesauce, 1 tsp Splenda, and 1/2 tsp cinnamon.
Exchanges/Choices 1 Carbohydrate
Calories 90 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 65 mg Total Carbohydrate 18 g • Dietary Fiber 0 g • Sugars 14 g Protein 4 g
Serves 4 • Serving size: 1 hoagie
1 Tbsp Smart Balance margarine
12 oz veal round steak
2 Tbsp reduced-fat Parmesan cheese
4 whole-wheat buns
1 cup light red pasta sauce
2 Tbsp shredded fat-free mozzarella cheese
Melt margarine in a shallow baking dish. Place veal in a baking dish and sprinkle with Parmesan cheese. Bake at 350°F for 20 minutes; turn meat over and bake another 20 minutes, until tender. Place the veal on the buns, pour pasta sauce over meat, and top with mozzarella cheese. Return to oven for 3–4 minutes to heat the sauce and melt the cheese.
This recipe is high in sodium.
Exchanges/Choices 2 Starch • 1 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 340 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 2.3 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 660 mg Total Carbohydrate 41 g • Dietary Fiber 6 g • Sugars 10 g Protein 27 g
Serves 4 • Serving size: 1/4 recipe
2 cups diced tomatoes (about 4 medium tomatoes)
1/2 cup diced green bell pepper
1/2 cup chopped, peeled cucumber
1/2 cup finely chopped red onion
1 Tbsp minced jalapeño
1/2 cup seasoned croutons
1/4 cup light Italian salad dressing
In a large bowl, combine tomatoes, green bell pepper, cucumber, onion, and jalapeño. Add croutons and dressing; toss thoroughly to combine.
Exchanges/Choices 2 Vegetable • 1/2 Fat
Calories 70 • Calories from Fat 20 Total Fat 2.0 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 245 mg Total Carbohydrate 12 g • Dietary Fiber 2 g • Sugars 6 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
4 medium tart baking apples (Jonathan, York, or Rome Beauty), peeled and cored
1/4 cup Splenda
2 1/2 Tbsp Smart Balance margarine
3 Tbsp sugar-free preserves (any kind)
1 tsp pumpkin pie spice
3 Tbsp raisins
3/4 cup water
1. Preheat oven to 350°F.
2. With the tip of a knife, make six 1/4-inch deep cuts in each apple, from top to halfway down. Place the apples in an 8 × 8 × 2-inch baking dish.
3. In a small bowl, combine the Splenda, margarine, fruit preserves, and spice. Stir in raisins.
4. Stuff each apple with one-fourth of the mixture. Pour water into the bottom of the baking dish; cover with foil and seal tightly. Bake for 50–60 minutes or until fork-tender. Remove foil and gently transfer apples to four small dessert bowls. Spoon a little of the juice from the bottom of the pan over each apple.
Exchanges/Choices 2 Fruit • 1 Fat
Calories 150 • Calories from Fat 55 Total Fat 6.0 g • Saturated Fat 1.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 60 mg Total Carbohydrate 28 g • Dietary Fiber 3 g • Sugars 23 g Protein 0 g
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