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 [...]
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; [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
