with juice and refrigerate. Serve in large parfait glasses. If desired, add maraschino cherries to decorate. Peach slices can be used instead of pineapple.
Exchanges/Choices 1 1/2 Carbohydrate
Calories 100/ Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 315 mg Total Carbohydrate 22 g • Dietary Fiber 0 g • Sugars 10 g Protein 0 g
Serves 10 • Serving size: 1 cup
1/2 cup Northern mixed dried beans
1 large onion, chopped fine
3 celery stalks, chopped fine
1 large clove garlic, pressed
3 medium fresh tomatoes, diced
2 Tbsp sodium-free chicken bullion
2 quarts boiling water
Black pepper, to taste
Pinch dill weed
Soak the beans overnight in 1 quart of water. Drain and add to a large crock pot. Add all other ingredients and simmer on low for 3–4 hours.
Exchanges/Choices 1/2 Starch • 1 Vegetable
Calories 55/ Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 25 mg Total Carbohydrate 11 g • Dietary Fiber 3 g • Sugars 4 g Protein 3 g
Serves 9 • Serving size: 1/9 recipe
Nonstick cooking spray
4 Tbsp Splenda
1 1/2 Tbsp whole-wheat flour
1 1/2 tsp ground cinnamon
1 tsp pure vanilla extract
6 cups fresh or frozen (partially thawed) blueberries
1 cup old-fashioned oats, uncooked
1/3 cup coarsely chopped almonds
1/3 cup chopped walnuts
4 Tbsp melted Smart Balance Light margarine
1. Lightly coat an 8-inch baking dish with nonstick cooking spray.
2. Combine 2 Tbsp Splenda, flour, 1 tsp cinnamon, and vanilla. Mix well. Fold in blueberries until fruit is evenly coated. Spoon into baking dish.
3. Combine all remaining ingredients; mix well. Sprinkle evenly over fruit. Preheat oven to 350°F. Bake for 35–40 minutes or until topping is golden and filling is bubbly. Serve warm.
Exchanges/Choices 1 1/2 Carbohydrate • 1 1/2 Fat
Calories 170/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 23 g • Dietary Fiber 4 g • Sugars 11 g Protein 4 g
WINTER WEEK 1 RECIPES—MONday
Spicy Whole-Grain Rice with Peanuts
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
2 tsp cumin seed
1 tsp whole cloves
1 bay leaf
1 tsp red pepper flakes
1/2 cup onion, minced
1 medium garlic clove, minced
2/3 cup whole-grain rice, uncooked
2 1/2 cups water
1/4 cup dry roasted peanuts
1. In a large heavy saucepan, heat the oil over moderate heat until it is hot. Add cumin seed, cloves, and bay leaf; cook, stirring constantly, for 5–10 seconds or until the cumin seed is a few shades darker and fragrant. Add the red pepper flakes, onion, and garlic; cook, stirring constantly, until the onion has softened. Add the rice and cook, while stirring, for 2 minutes or until it is well coated with the mixture. Add water; bring to a boil. Simmer covered for 35–40 minutes or until the water is absorbed and the rice is fluffy and tender.
2. Put the peanuts in a blender and grind for a few seconds. Fluff the rice with a fork, remove the pan from the heat, and discard the bay leaf. Let the rice stand, covered, for 10 minutes. Stir in the peanuts and serve.
Exchanges/Choices 2 Starch • 2 Fat
Calories 245/ Calories from Fat 115 Total Fat 13.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 80 mg Total Carbohydrate 29 g • Dietary Fiber 3 g • Sugars 2 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
2 cups fresh or frozen broccoli florets, cut small
2 Tbsp chopped parsley
1 Tbsp fresh basil
1 medium red pepper, thinly sliced
Black pepper, to taste
1 small purple onion, diced
2/3 cup light Italian salad dressing
Combine all ingredients (except dressing) in a large bowl. Add dressing. Stir well and chill for 2 hours before serving.
Exchanges/Choices 1/2 Carbohydrate • 1 Vegetable • 1/2 Fat
Calories 80/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 480 mg Total Carbohydrate 12 g • Dietary Fiber 2 g • Sugars 9 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
1 (16-oz) can no-added-salt diced tomatoes
1/2 cup celery, diced
1/2 cup onion, diced
