g Protein 8 g
Serves 4 • Serving size: 1/4 recipe
Nonstick cooking spray
1/4 cup lemon juice
1 Tbsp dried parsley
1/2 tsp dried tarragon
1 tsp dry mustard
2 Tbsp Smart Balance Omega oil
1 lb haddock fillets
Lightly spray the oven broiler rack with nonstick cooking spray. Preheat broiler. In a small bowl, combine the lemon juice, parsley, tarragon, and mustard. Pour the oil into a small broiler-proof baking dish and place the fish in the dish. Pour the lemon juice mixture over the fish; broil for about 4 minutes. Check the fish, spoon juice over fish, and broil for another 4–6 minutes, until the fish flakes easily when tested with a fork.
Exchanges/Choices 3 Lean Meat • 1/2 Fat
Calories 165 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 80 mg Total Carbohydrate 1 g • Dietary Fiber 0 g • Sugars 0 g Protein 22 g
Serves 4 • Serving size: 1/4 recipe
1/3 cup vinegar
1/2 cup Splenda
1/2 cup diced celery
1/2 cup diced bell pepper
1/2 cup diced onion
1 1/2 cups sauerkraut, drained
Pour the vinegar over the Splenda in a saucepan and heat. Pour this mixture over the celery, peppers, and onion and then let cool. Add this mixture to the sauerkraut; toss together. Cover and chill for 3 hours before serving.
Exchanges/Choices 2 Vegetable
Calories 40 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 365 mg Total Carbohydrate 10 g • Dietary Fiber 3 g • Sugars 5 g Protein 1 g
RECIPES WINTER WEEK 3—Thursday
Serves 8 • Serving size: 1 muffin
2/3 cup bran cereal
2/3 cup plain fat-free yogurt
5/8 cup whole-wheat flour
5 Tbsp Splenda
1 tsp ground cinnamon
1/2 tsp baking soda
3/16 tsp ground nutmeg
2 cups bananas, mashed
1/4 cup unsweetened applesauce
1/2 cup egg substitute, beaten
1. Preheat oven to 375°F. Place paper liners in muffin pan cups.
2. In a medium bowl, mix cereal and yogurt. Let stand for 5 minutes or until cereal is softened and breaks up.
3. Meanwhile, in a small bowl, combine the flour, Splenda, cinnamon, baking soda, and nutmeg; set aside.
4. Stir banana, applesauce, and egg substitute into cereal mixture. Stir in flour mixture until moistened. Fill muffin cups to about 2/3 full. Bake for 20–25 minutes or until muffins are lightly browned on top. Remove from pan and let cool on a wire rack before serving.
Exchanges/Choices 1 Starch • 1 Fruit
Calories 120 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 135 mg Total Carbohydrate 27 g • Dietary Fiber 5 g • Sugars 11 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
1/4 cup fat-free sour cream
1 Tbsp canola mayonnaise
1/4 cup plain fat-free yogurt
1 1/2 Tbsp lime juice
1 1/2 Tbsp dill weed
Black pepper, to taste
1 1/2 medium cucumber
In a bowl, whisk together sour cream, mayonnaise, yogurt, lime juice, dill, and pepper. Peel the cucumbers and cut crosswise into 1/8-inch-thick slices. Stir them into the dressing. Serve chilled.
Exchanges/Choices 1 Vegetable
Calories 40 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 45 mg Total Carbohydrate 4 g • Dietary Fiber 1 g • Sugars 3 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of visible fat)
2 Tbsp Smart Balance margarine
2 Tbsp whole-wheat flour
1 Tbsp lemon juice
1 Tbsp sodium-free chicken bouillon
1 cup water
1 cup fat-free sour cream
1 (14-oz) can artichoke hearts, drained
2 cups cooked brown rice
Brown chicken on both sides and then set aside. Melt margarine; add flour, lemon juice, bouillon, water, and sour cream. Mix well and stir over medium heat until sauce thickens. Put chicken and artichokes in a baking dish. Pour sauce over chicken and artichokes. Bake at 350°F for 1 hour. Serve with sauce over rice.
Exchanges/Choices 2 Starch • 1 Vegetable • 4 Lean Meat
Calories 365 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 2.2 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 320 mg Total Carbohydrate 33 g • Dietary
