Yield: 5 servings
Exchanges: 2 medium-fat meat
Ingredients:
8 eggs
1/2 cup skim milk
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon hot sauce
1 tablespoon reduced-calorie margarine
1 medium tomato, chopped
1/3 cup finely chopped lean cooked ham
Procedure:
Beat the first 6 ingredients with a fork until blended (do not overbeat).
Melt margarine in a medium nonstick skillet or omelet pan; add egg [...]
Yield: 4 servings
Exchanges: 1 starch, 1 1/2 Medium-Fat Meat
Ingredients:
1 large baking potato, peeled and diced
Vegetable cooking spray
1/2 cup sliced green onions
4 eggs
4 egg whites
1/2 skim milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup (2ounces) shredded low-fat processed cheese
Procedure:
Place diced potato in a small saucepan; add boiling water to cover. Cover and cook for 10 minutes. Drain well.
Coat [...]
Yield: 6 servings
Exchanges: 2 Medium-Fat Meat, 2 Vegetable
Ingredients:
1 pound ground chuck
1/2 cup chopped onion
1/2 cup skim milk
1/2 teaspoon dry mustard
1/2 teaspoon salt
1 egg, lightly beaten
Vegetable cooking spray
1/2 cup chopped green pepper
3 tablespoons chopped onion
1 1/2 cups tomato juice
3/4 cup sliced fresh mushrooms
2 tablespoons water
1 teaspoon cornstarch
1/4 teaspoon dried thyme
Procedure:
Combine first 6 ingredients, stirring well. Shape [...]
Yield: 6 Servings
Exchanges: 2 Lean Meat, 1 Vegetable
Ingredients:
1 tablespoon vegetable oil
1 medium onion, thinly sliced
1/2 cup thinly sliced celery
1 pound medium-size fresh shrimp, peeled and deveined
6 ounces fresh mushrooms, sliced
1/2 teaspoon minced garlic
1 cup shredded fresh spinach
4 ounces frozen peas, thawed
1 teaspoon cornstarch
1/2 cup water
2 tablespoons reduced sodium soy sauce
Procedure:
Coat a wok or large heavy [...]
Yield: 5 servings
Ingredients:
3 envelopes unflavored gelatin
1 (12-ounce) can unsweetened frozen apple juice concentrate, diluted with 1 can water
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
5 cups peeled, sliced apple
1 tablespoon reduced-calorie margarine
Procedure:
Combine gelatin, apple concentrate, ground cinnamon, and ground nutmeg in a large skillet, stirring well. Let it stand for 1 minute.
Cook over low heat for [...]
Yield: 8 servings
Ingredients:
1 large apple, chopped
1/4 cup sliced green onions
1 tablespoon curry powder
1 tablespoon water
1 cup skim milk
2 tablespoons minced fresh parsley
1/2 (10 3/4-ounce) can cream of mushroom soup, undiluted
2 cups chopped cooked chicken (skinned before cooking and cooked without salt)
1/2 cup plain low-fat yogurt
Procedure:
Combine apple, green onions, curry powder, and water in a medium [...]
Yield: 8 servings
Ingredients:
1 pound lean ground beef
1 small onion, finely chopped
1 teaspoon salt
1/2 teaspoon chili powder
1/8 teaspoon pepper
Vegetable cooking spray
1 cup tomato juice
1 (16 ounce) can green beans, drained
2 1/2 cups mashed potatoes (cooked without salt or fat)
1/4 teaspoon paprika
Procedure:
Combine lean ground beef, onion, salt, chili powder, and pepper in a nonstick skillet. Cover over [...]
Yield: 6 servings
Exchanges: 2 starch, 2 lean meat, 1 vegetable
Serving size: 1 cup
Ingredients:
1 pound lean beef, cubed
2 tablespoons Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/8 teaspoon ground allspice
1 beef bouillon cube
2 cups boiling water
1 cup canned tomatoes, undrained
4 medium baking potatoes, cubed
3 medium carrots, sliced
3 small onions, quartered
1 (10-ounce) package frozen English peas
Procedure:
Marinate beef in [...]
Yield: 16 servings
Exchanges: 1 starch, 1 medium-Fat meat
Serving size: 1/2 cup
Ingredients:
1 pound lean ground beef
1/2 cup chopped onion
1 tablespoon chili powder
1 teaspoon salt
1 (16 ounce) can crushed tomatoes, undrained
1 (15 ounce) can kidney beans, undrained
3 cups water
Procedure:
Combine first 4 ingredients in a nonstick skillet. Cook over medium heat until meat is browned, stirring until meat [...]
