dill weed
____ dried rosemary
____ dried thyme
____ dry mustard
____ garlic powder
____ ginger, ground
____ gingerroot
____ nutmeg, ground
____ paprika
____ parsley
____ red pepper flakes
____ rubbed sage
____ turmeric
OTHER
____ animal crackers
____ black olives
____ cereal, bran
____ cereal, Kashi
____ corn tortillas (6 inches)
____ diced tomatoes, no-added-salt
____ fruit cocktail in sugar-free syrup
____ instant mashed potatoes
____ old-fashioned (rolled) oats
____ orange juice
____ potato chips, fat-free
____ spaghetti/tomato sauce, no-added-salt
____ tofu
____ tomato paste, no-added-salt
____ tortilla chips, baked
____ unsweetened applesauce
____ vanilla pudding, instant, sugar-free
____ water chestnuts
____ whipped topping, fat-free
STAPLES
____ baking powder
____ baking soda
____ canola oil
____ cornstarch
____ honey
____ lemon juice
____ lime juice
____ nonstick cooking spray
____ sherry, dry cooking
____ Smart Balance Omega oil
____ sodium-free chicken bullion
____ Splenda
____ Splenda Brown Sugar Blend
____ vanilla extract
____ vinegar, apple cider
____ vinegar, rice wine
____ vinegar, white
____ wheat germ
____ whole-wheat flour
____ Worcestershire sauce
WINTER WEEK 1 RECIPES—Sunday
Whole-Wheat Pancakes or Waffles
Serves 4 • Serving size: 2 pancakes or waffles
1/2 cup rolled oats
1/2 cup whole-wheat flour, sifted
2 tsp baking powder
2 Tbsp Splenda
1/2 cup egg substitute, beaten well
3/4 cup nonfat milk
2 Tbsp Smart Balance Omega oil
Nonstick cooking spray
Stir together dry ingredients. Combine egg substitute, milk, and oil; stir into flour mixture. Cook on a griddle lightly coated with nonstick spray until golden brown, then turn. Can also be made in a waffle iron.
Exchanges/Choices 1 1/2 Starch • 1 1/2 Fat
Calories 185/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 265 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 3 g Protein 8 g
Serves 4 • Serving size: 1/4 recipe
16 oz fresh green beans, cut into 1 1/2-inch pieces, or 16 oz frozen cut green beans
3 Tbsp white vinegar
2 Tbsp Splenda
3 Tbsp Splenda Brown Sugar Blend, packed
3 Tbsp no-salt catsup
2 Tbsp Smart Balance Omega oil
1 tsp Worcestershire sauce
1/4 tsp dry mustard
5 oz water chestnuts sliced, drained
1/3 red onion, small, thinly sliced
1. Boil or steam the green beans for 5–15 minutes until done as desired. Drain and chill.
2. In a medium bowl, whisk together the vinegar, Splenda, catsup, oil, Worcestershire sauce, and dry mustard until blended. Add the green beans, water chestnuts, and onion, stirring until coated. Serve hot. Dish can stand at room temperature for up to 2 hours, but requires occasional stirring.
Exchanges/Choices 1 Carbohydrate • 2 Vegetable • 1 Fat
Calories 170/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0 g Cholesterol 0 mg Sodium 30 mg Total Carbohydrate 26 g • Dietary Fiber 4 g • Sugars 16 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
4 oz fat-free whipped topping
1 oz pkg sugar-free instant vanilla pudding
1 (8-oz) can no-sugar-added crushed pineapple
Thaw
