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Healthy Eatin'
Nov 9, 00 - 8:43 AM |
7 Lo fat Recipes all w/ Nutritional Analysis & Diabetic Exchanges
TROPICAL TURKEY MEAT LOAF >>F. Page - CA Nutritional Analysis & Diabetic Exchanges Serves: 8...(2/3 cups sauce) Egg substitute equivalent to 2 eggs 1 can (8 oz.) unsweetened crushed pineapple undrained, 'divided' 3 T. light soy sauce 1 tsp. sugar 3/4 tsp. ground ginger 1/2 tsp. ground mustard 1/4 tsp. garlic powder 1 c. dry bread crumbs 1-1/2 lb. ground turkey breast 1 T. finely chopped onion 1 green onion, finely chopped 2 tsp. finely chopped jalapeno pepper 1 tsp. honey 1 tsp. lime juice Pinch pepper In a bowl, combine egg substitute, 1/3 c. pineapple and seasonings. Add bread crumbs, mix well. Crumble meat over mixture; mix well. Press into an 8-in. x 4-in. x 2-in. loaf pan coated with nonstick cooking spray. Top with 1 T. pineapple. Bake at 350-F for 1-1/4 hours or until a meat thermometer reads 180-F. Let stand 5 minutes before serving. Meanwhile, in a small bowl, combine remaining ingredients and remaining pineapple. Serve with the meat loaf. Nutritional Analysis: 1 serving equals: 174 calories....387 mg sodium....25 mg cholesterol....15 gm carbohydrate....24 gm protein.....2 gm fat ++++ Diabetic Exchanges: 3 very lean meat....1 fruit. --------------------------------------------- CHERRY ANGEL TRIFLE >>B. Sherman - FL Nutritional Analysis & Diabetic Exchanges Plan ahead....needs to chill for at least 1 hour Serves: 16 1 pkg. (.3 oz.) sugar-free cherry gelatin 1 c. boiling water 1 prepared angel food cake (10 inches), cut into 1-inch cubes 1 can (20 oz.) light cherry pie filling 1 carton (8 oz.) frozen nonfat whipped topping, thawed Dissolve gelatin in water; refrigerate for 15 minutes. Place half of the cake cubes in a 3-qt. trifle or serving bowl; top with half of the gelatin and pie filling. Repeat layers. Top with whipped topping. Refrigerate for at least 1 hour. Nutritional Analysis: One serving equals 150 calories....219 mg sodium....0 cholesterol....33 gm carbohydrate....3 gm protein....trace fat. ++++ Diabetic Exchanges: 1-1/2 starch....1 fruit. __________________________________________ LAYERED FIESTA DIP >>I. Egle - NE Nutritional Analysis & Diabetic Exchanges Serves: 14 2 cans (16 oz., each) fat-free refried beans 1 can (4 oz.) chopped green chilies, undrained 2 c. nonfat sour cream 1 envelope reduced-sodium taco seasoning mix 2 c. frozen peas, thawed 1/4 c. chopped onion 1 T. lime juice 1/2 tsp. chili powder 2 garlic cloves, minced Dash hot pepper sauce 1/2 c., each shredded reduced-fat cheddar and Montery Jack cheeses 1 c, chopped tomatoes 1/3 c. sliced green onions Baked tortilla chips In a bowl, combine beans and chilies; mix well. spread onto a 12-in. round serving platter. Combine the sour cream and taco seasonings; spoon and spread evenly over bean mixture. Set aside. In a food processor or blender, combine the next 6 ingredients; cover and process until smooth. Spread evenly over sour cream layer. Sprinkle with the next 3 ingredients. Serve with chips. Nutritional Analysis: One serving (calculated w/o chips) equals 143 calories....510 mg sodium....6 mg cholesterol....22 gm carbohydrate....9 gm protein....1 gm fat. ++++ Diabetic Exchanges: 1-1/2 starch....1/2 lean meat. _____________________________ |
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