This issue, all recipes are taken from The Diabetic's Healthy Exchanges Cookbook, by JoAnna M. Lund, published by Perigee. (Contact HEALTHY EXCHANGES at telephone: (563) 659-8234; or at Web site: www.healthyexchanges.com)
IRISH CREAM OF POTATO SOUP
INGREDIENTS
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 teaspoon dried minced garlic
1/2 cup sliced green onion with tops
1 cup shredded cabbage
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1 cup skim milk
1-1/3 cups (3 ounces) instant potato flakes
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes
DIRECTIONS
In a medium saucepan, combine chicken broth and minced garlic. Stir in onion and cabbage. Cook over medium heat, stirring occasionally, until vegetables are tender, about 10 minutes. Add evaporated skim milk, skim milk, potato flakes, black pepper, and parsley flakes. Mix well to combine. Lower heat. Continue cooking, stirring often, until mixture thickens, about three to four minutes. Makes 4 servings (1-1/4 cups).
201 Calories, 1 gm Fat, 13 gm Protein, 35 gm Carbohydrate, 413 mg Sodium, 1 gm Fiber. Exchanges: 1 Starch, 1 Skim Milk, 1/2 Vegetable.
HONEY DIJON TOMATO SALAD
INGREDIENTS
1 cup shredded lettuce
2 cups chopped fresh tomatoes
1/3 cup (1-1/2 ounces) shredded Kraft Reduced-Fat Mozzarella Cheese
2 teaspoons dried parsley flakes
1/4 cup Kraft Fat-Free Honey Dijon Dressing
DIRECTIONS
For each serving, layer 1/4 cup shredded lettuce on salad plate. Place 1/2 cup chopped tomatoes over lettuce. Sprinkle about 2 tablespoons mozzarella cheese and 1/2 teaspoon parsley flakes over top of tomatoes. Drizzle 1 tablespoon dressing over top. Serve at once. Makes 4 servings.
75 Calories, 3 gm Fat, 4 gm Protein, 8 gm Carbohydrate, 225 mg Sodium, 1 gm Fiber. Exchanges: 1 Vegetable, 1/2 Meat.
ESCALLOPED CARROTS AND CELERY
INGREDIENTS
3 cups diced carrots
2 cups diced celery
2 cups water
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
3 tablespoons all-purpose flour
1 cup (two 2.5-ounce jars) sliced mushrooms, drained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
3/4 cup (3 ounces) shredded Kraft Reduced-Fat Cheddar Cheese
6 tablespoons (1-1/2 ounces) dried fine bread crumbs
DIRECTIONS
Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine carrots, celery, and water. Cover and cook over medium heat 20 to 25 minutes or until vegetables are just tender. Drain. In a covered jar, combine evaporated skim milk and flour. Shake well to combine. Pour milk mixture into a medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens and starts to boil. Add mushrooms, parsley flakes, and black pepper. Mix well to combine. In prepared baking dish, make two alternate layers of vegetables, white sauce, cheddar cheese, and bread crumbs. Cover and bake 30 minutes. Uncover and continue baking additional 15 minutes. Place baking dish on a wire rack and let set five minutes. Cut into 6 servings.
164 Calories, 4 gm Fat, 11 gm Protein, 21 gm Carbohydrate, 331 mg Sodium, 2 gm Fiber. Exchanges: 1 Vegetable, 1/2 Meat, 1/2 Starch, 1/2 Skim Milk.
SWISS BAKED CHICKEN
INGREDIENTS
16 ounces skinned and boned uncooked chicken breast, cut into
24 pieces
4 (3/4-ounce) slices Kraft Reduced-Fat Swiss Cheese, shredded
1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 teaspoon Italian seasoning
1 tablespoon all-purpose flour
1 tablespoon Sugar Twin or Sprinkle Sweet
1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained and finely chopped
DIRECTIONS
Preheat oven to 350 degrees. Place chicken pieces in an 8-by-8-inch baking dish. Sprinkle Swiss cheese evenly over chicken. In a small bowl, combine tomato sauce, Italian seasoning, flour, Sugar Twin, and chopped mushrooms. Pour sauce mixture evenly over cheese. Cover and bake 30 minutes. Uncover and continue baking 10 to 15 minutes or until chicken is tender. Place baking dish on a wire rack and let set five minutes. Divide into 6 servings.
HINT: Good served over pasta, potatoes, or rice.
174 Calories, 6 gm Fat, 22 gm Protein, 8 gm Carbohydrate, 727 mg Sodium, 1 gm
Fiber. Exchanges: 3 Meat, 1 Vegetable.
IRISH SPRING PIE
INGREDIENTS
1 (8-ounce) package Philadelphia Fat Free Cream Cheese
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, well drained
Sugar substitute to equal 2 tablespoons sugar
1/2 teaspoon coconut extract
1 (6-ounce) Keebler butter-flavored piecrust
2 cups (2 medium) sliced bananas
1 (4-serving) package JELL-O Sugar-Free Instant Pistachio Pudding Mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/3 cups water
1/2 cup Cool Whip Lite
2 tablespoons flaked coconut
DIRECTIONS
In a large bowl, stir cream cheese with a spoon until soft. Add pineapple, sugar substitute, and coconut extract. Mix gently to combine. Spread mixture evenly in bottom of piecrust. Layer sliced bananas over cream cheese mixture. In a medium bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in Cool Whip Lite. Pour pudding mixture evenly over bananas. Sprinkle coconut evenly over top. Refrigerate at least two hours. Cut into 8 servings.
272 Calories, 8 gm Fat, 10 gm Protein, 40 gm Carbohydrate,
546 mg Sodium, 2 gm Fiber. Exchanges: 1 Fruit, 1 Fat, 1 Starch, 1/2 Meat, 1/2
Skim Milk.