Asparagus Dijon
Serves 4 • Serving size: 1/4 recipe
1 lb trimmed asparagus
1/4 cup Dijon mustard
1/4 cup dark beer
3 Tbsp honey
1/2 tsp minced garlic
1/4 tsp crushed dried thyme leaves
Add asparagus to boiling water and cook uncovered, about 2 minutes or until barely tender. Drain. In a separate bowl, combine mustard, beer, honey, garlic, and thyme; mix well. Pour over cooked asparagus.
Exchanges/Choices 1 Carbohydrate • 1 Vegetable
Calories 95 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 375 mg Total Carbohydrate 21 g • Dietary Fiber 2 g • Sugars 15 g Protein 3 g
Serves 4 • Serving size: 1/4 recipe
2 cups sliced peaches (fresh, frozen, or canned light)
1 1/2 cups apples, peeled and sliced
3 1/2 Tbsp Splenda
2 Tbsp + 2 tsp whole-wheat flour
1 tsp ground cinnamon
1 tsp ground nutmeg
3 Tbsp old-fashioned oats
2 Tbsp Smart Balance Light margarine, melted
Preheat oven to 400°F. Place peaches and apples in a large bowl. In a small bowl, mix 2 Tbsp Splenda, 2 tsp flour, 1/2 tsp cinnamon, and 1/2 tsp nutmeg. Sprinkle over fruit and toss until fruit is evenly coated; mound mixture in a 1-quart casserole. In a small bowl, mix oats, 2 Tbsp flour, 1 1/2 Tbsp Splenda, 1/2 tsp cinnamon, and 1/2 tsp nutmeg. Stir in margarine until mixture is evenly moistened. Spoon over fruit. Bake in lower third of the oven for 30 minutes or until juices are bubbly and topping is browned. Serve warm.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 130 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 14 g Protein 2 g
RECIPES WINTER WEEK 3—Saturday
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
24 oz chuck roast or boneless beef (trimmed of visible fat)
1/2 cup barley, uncooked
1/4 tsp pepper
3/4 tsp dried rosemary, crushed
2 cups water
4 medium carrots, sliced
2 medium onions, sliced
Place meat and barley in a large baking pot or Dutch oven. Season with pepper and rosemary. Add water, carrots, and onions. Heat to boiling; then lower heat. Cover and simmer until beef is tender, about 2–3 hours.
Exchanges/Choices 2 Starch • 2 Vegetable • 3 Lean Meat
Calories 355 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.2 g • Trans Fat 0.0 g Cholesterol 85 mg Sodium 135 mg Total Carbohydrate 43 g • Dietary Fiber 8 g • Sugars 8 g Protein 30 g
Serves 4 • Serving size: 1/4 recipe
4 cups red cabbage
1 medium Granny Smith apple
1 medium pear
1/4 cup sugar-free orange marmalade
1 tsp cinnamon
1 tsp ground cloves
3 Tbsp red wine vinegar
3 Tbsp red table wine
Thinly slice the cabbage. Peel and slice the apple. Peel and chop the pear. In a large pot, combine the cabbage, apple, pear, marmalade, cinnamon, cloves, vinegar, wine, and 1 cup water. Bring to a boil and cook the mixture, covered, over moderately low heat, stirring occasionally, for 3 hours. Serve the cabbage chilled as an accompaniment to cold sliced meats.
Exchanges/Choices 1 Fruit • 1 Vegetable
Calories 80 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 22 g • Dietary Fiber 4 g • Sugars 14 g Protein 1 g
Serves 4 • Serving size: 1/4 recipe
8 oz lasagna noodles
1/4 cup Smart Balance Omega oil
1/2
