French's Orginal Green Bean Casserole
- 3/4 cup milk
- 1/8 tsp. pepper
- 10 3/4 oz. can of cream of mushroom soup
- 2 (9oz.) pkgs. frozen cut green beans, thawed OR 2 (14.5 oz.) cans cut green beans, drained
- 1 1/3 cups French's French Fried Onions
1.) in 1 1/2 qt. casserole, mix all ingredients except 2/3 cup onions.
2.) Bake 30 minutes at 350ºF or until hot; stir. Top with 2/3 cup onions. Bake 5 minutes or until onions are golden.
Serves 6
Apple Cheese Cookies
- 3/4 cup all purpose flour
- 1/4 cup brown sugar
- 3/4 teaspoon cinnamon
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 2 tablespoons wheat germ
- 1/2 cup margarine, softened
- 1 egg
- 1 teaspoon vanilla
- 1 1/2 cups quick-cooking rolled oats
- 1/2 cup shredded cheddar cheese
- 1/2 cup shredded part skim mozzarella cheese
- 1/2 cup raisins
- 3/4 cup chopped baking apple
In large bowl, stir together flour, brown sugar, cinnamon, baking powder, salt, and wheat germ. Add margarine, egg and vanilla, mixing well. Stir in oats, cheeses, raisins, and chopped apple. Drop onto baking sheet, allowing only 2 teaspoons of dough for each cookie. Bake at 375º for 10 to 12 minutes. Remove from baking sheet. To store, place in airtight container. May be frozen.
Yield: 36
Sugarless Apple Crisp
Serving Size: 2
Per Serving: 150 calories; 16 g/carb; 2g/protein; 10g/fat; 180 mg/sodium
Exchanges: 1starch/bread, 2 fat
Makes 4 Servings
4 medium, or 6 small, peeled, sliced apples
1/4 cup unsweetened apple juice
2 tbsp. lemon juice
1/2 tsp. cinnamon
1/4 tsp nutmeg
1/2 cup uncooked oats, quick or oldfashioned
2 tbsp. chopped walnuts
1tbsp. vegetable margarine
Combine apples, juice, 1 tablespoon (of the 2 tablespoons) brown sugar substitute, lemon juice, and spices. Toss lightly to coat apples.
Layer apples on bottom of 8-inch square glass baking dish. Heat oven to 375º. Combine oats, nuts, and second tablespoon of brown sugar substitute. Add margarine and spread well.
Sprinkle over apples.
Bake about 30 minutes or until apples are tender and the topping is lightly browned.
Serve warm or chilled.
One serving (1/4 of recipe) = 1 starch/bread exchange; 1 fruit exchange; 1 fat exchange; (182 calories; 31 g/carb; 2g/protein; 6 g/fat; 39 g/sodium)
Sugarless Blueberry Muffins
Makes 12
- 1 3/4 cups plus 2 tsp all-purpose flour
- 1 cup blueberries
- 1 tbsp. baking powder
- 1/4 tsp. nutmeg
- 1/4 tsp. cinnamon
- 2 eggs
- 1/4 cup vegetable oil
- 3/4 cup orange juice
- 1 tsp. grated lemon or orange rind
Preheat oven to 400ºF. Spray muffin tin with nonstick vegetable spray or line with baking cups and set aside.
Lightly coat the blueberries with the 2 tsp. flour (You can shake flour and berries together in paper bag)
In a large bowl, stir together the 1 3/4 cups flour, baking powder, nutmeg, and cinnamon.
In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind.
Add the liquid to the dry mixture, and stir gently. Before the two mixtures are fully combined, fold in the blueberries.
Fill each muffin cup about two-thirds full. Bake 20 to 25 minutes.
One serving (one muffin) = 1 start/bread exchange; 1 fat exchange (140 calories; 19 g/carb; 3 g/protein; 6 g/fat; 46 mg cholesterol; 95 mg/sodium)
Breakfast Banana-Nut Bread
Preheat oven to 350º
- 1/4 cup margarine
- 1 beaten egg
- 1 cup bran cereal or uncooked oatmeal
- 2 chopped bananas
- 1/3 cup thawed unsweetened apple juice concentrate
- 1 tsp. vanilla
- 1 cup all-purpose flour
- 2/3 cup whole wheat flour
- 2 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 cup chopped walnuts
Beat margarine until fluff. Add egg and mix well. Add cereal, bananas, apple juice concentrate and vanilla. Stir. Combine the remaining ingredients in a bowl and add to the first mixture, stirring only long enough to moistened he flour. Pour into a greased and floured 9 inch by 5 inch loaf pan. Bake at 350º for 45 minutes to 1 hour or until bread tests done.
Yield: 12 slices
Exchange per slice: 1 bread, 1/2 fruit, 1 1/2 fat
Chocolate Peanut Butter Cake
Preheat Oven to 350º
- 2 oz. unsweetened baking chocolate
- 1/2 cup margarine
- 2 eggs
- 2 cups whole wheat flour
- 1 tsp. baking soda
- 1 1/4 cup mashed ripe bananas
- 1 cup unsweetened unsalted chunky peanut butter
- 12 oz. thawed unsweetened apple juice concentrate
- 1 tsp. vanilla
Melt chocolate with margarine. Set aside. In large bowl mix eggs, flour and baking soda with large spoon. Mix in bananas, peanut butter, apple juice and vanilla. Beat until smooth. Mix in chocolate and margarine. Spread into greased 13 inch by 9 inch pan. Bake at 350º for 30 minutes.
Yield: 24 squares
Exchange per square: 1/2 fruit, 1 bread, 1/2 high fat meal, 1 fat
Banana Bombs
Preheat Oven to 350º
1 cup all-purpose flour
- 1/2 tsp. salt
- 1/2 tsp. baking soda
- 1/2 cup chopped walnuts
- 1/2 cup chopped dates
- 1 diced banana
- 1 egg
- 1 tsp. vanilla
Combine flour, salt, baking soda, nuts and dates. Set aside. In a blender combine the banana, egg and vanilla until smooth. Add to dry ingredients and mix well. Drop by teaspoonfuls onto a greased cookie sheet. Bake at 350º for 10 minutes.
Yield: 24 cookies (1 serving = 2 cookies)
Exchange per serving: 1 bread, 1 fat
Chubby Chips
- Preheat oven to broil
- 4 raw potatoes
- black pepper
- Italian seasoning
- 1/4 cup grated parmesan
- cheese
Cut each potato into 1/4 inch slices. Place slices on teflon cookie sheet. Sprinkle with pepper and Italian seasoning. Broil 2 to 4 minutes. Turn potatoes over and broil 2 to 3 more minutes. Sprinkle chips with cheese and broild 1 minute more.
Yield: 8 servings
Exchange per serving: 1 bread
Easy Pudding Milk Shakes
- 3 cups cold fat free milk
- 1 pkg. (4-serving size) JELL-O Chocolate or Vanilla Flavor Fat Free
- Sugar Free Instant Reduced Calorie Pudding & Pie Filling
- 3 scoops (about 1-1/2 cups) fat free no sugar added vanilla flavored ice cream
- COOL WHIP LITE Whipped Topping, thawed, for garnish (optional)
POUR milk into blender container. Add pudding mix and ice cream; cover. Blend on high speed 15
seconds or until smooth.
SERVE at once or refrigerate and stir before serving. (Mixture thickens as it stands. Thin with
additional milk, if desired.) Garnish with whipped topping, if desired.
Yield: 5 servings
Exchange per serving: 25 g/carb
JIGGLERS®
- 2-1/2 cups boiling water or apple juice (Do not add cold water)
- 2 pkg. (8-serving size) JELL-O Brand Gelatin, any flavor
- *Or 4 pkg. (4-serving size) JELL-O Brand Gelatin Dessert can be substituted for 2 pkg.
(8-serving size).
STIR boiling water into gelatin in large bowl at least 3 minutes until completely dissolved. Pour into
13x9-inch pan.
REFRIGERATE at least 3 hours or until firm (does not stick to finger when touched). Dip bottom of
pan in warm water about 15 seconds. Cut into decorative shapes with cookie cutters all the way
through gelatin or cut into 1-inch squares. Lift from pan.
NOTE: Recipe can be halved. Use 8- or 9-inch square pan.
Exchange: 13 grams per serving
