This issue, all the recipes are from The Diabetic’s Healthy Exchanges Cookbook, by JoAnna M. Lund, published by Perigee. Reprinted with permission. Contact Healthy Exchanges at telephone: (319) 659-8234; Web site: www.healthyexchanges.com
Super Salad Bowl
This one is so filling you could serve it with pride to the hungriest couch potato quarterback you know ... even during Super Bowl halftime!
Ingredients:
2 cups chopped fresh broccoli
2 cups chopped fresh cauliflower
1 cup sliced carrots
1 cup sliced celery
1/2 cup chopped green bell pepper
2 cups cherry tomatoes
1-1/2 cups sliced fresh mushrooms
1 cup Kraft Fat-Free Italian Dressing
1/4 cup Hormel Bacon Bits
2 tablespoons grated Kraft Fat-Free Parmesan Cheese
Instructions:
In a large bowl, combine broccoli, cauliflower, carrots, celery, green pepper, cherry tomatoes, and mushrooms. In a small bowl, combine Italian dressing, bacon bits, and Parmesan cheese. Add dressing mixture to vegetable mixture. Mix gently to combine. Cover and refrigerate at least 30 minutes. Gently stir again, just before serving. Makes 8 one-cup servings.
Each serving equals:
Exchanges: 2-1/2 Vegetable.
85 calories. 1 gm Fat. 4 gm Protein. 15 gm Carbohydrate. 501 mg Sodium. 2 gm Fiber.
Corn-Veggie Chowder
Ingredients:
2 cups (10 ounces) diced raw potatoes
1 cup diced carrots
1 cup diced celery
1/2 cup chopped onion
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained
2 cups (one 16-ounce can) cream-style corn
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skin Milk
3/4 cup (3 ounces) shredded Kraft Reduced-Fat Cheddar Cheese
1/8 teaspoon black pepper
2 tablespoons Hormel Bacon Bits
Instructions:
In a medium saucepan, combine potatoes, carrots, celery, onion, and chicken broth. Cook over medium heat 15 minutes or until vegetables are tender. Lower heat. Stir in mushrooms, corn, evaporated skim milk, Cheddar cheese, and black pepper. Continue cooking five minutes or until cheese melts, stirring often. Just before serving, stir in bacon bits. Makes six 1-1/3 cup servings.
Each serving equals:
Exchanges: 1-1/2 Starch. 1/2 Vegetable. 1/2 Meat. 1/2 Skim Milk.
236 Calories. 4 gm Fat. 14 gm Protein. 36 gm Carbohydrate. 710 mg Sodium. 2 gm Fiber.
Hot Spiced Cider
Ingredients:
4 cups unsweetened apple juice
1/4 cup Brown Sugar Twin
1 cup water
1 teaspoon apple pie sauce
Instructions:
In a medium saucepan, combine apple juice, Brown Sugar Twin, and water. Bring mixture to a boil. Stir in apple pie spice. Lower heat and simmer 30 minutes. Makes eight half-cup servings.
Each serving equals:
Exchanges: 1 Fruit.
60 Calories. 0 gm Fat. 0 gm Protein. 15 gm Carbohydrate. 7 mg Sodium. 0 gm
Fiber.