ITALIAN SPINACH PIE

Ingredients:

* 1 container (16 oz.) Breakstone'S or Knudsen 2% Milkfat Low Fat Cottage Cheese
* 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
* 1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
* 4 eggs, lightly beaten
* 1 jar (7 oz.) roasted red peppers, well drained, chopped
* 1/3 cup Kraft Grated Parmesan Cheese
* 1 tsp. dried oregano leaves

Directions:

1. Preheat oven to 350F. Mix all ingredients until well blended.
2. Pour into greased 9-inch pie plate.
3. Bake 40 min. or until center is set.

Makes 8 Servings

Nutritional Info Per Serving:

Calories: 150
Protein: 15 g
Sodium: 450 mg
Cholesterol: 125 mg
Fat: 8 g
Saturated Fat: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable + 2 Lean Meat

BRAISED CABBAGE

Ingredients:

* Vegetable cooking spray
* 3/4 cup chopped onion
* 1/2 cup chopped green bell pepper
* 3 cloves garlic, minced
* 1/2 teaspoon caraway seeds, crushed
* 1/2 teaspoon anise seeds, crushed
* 1 medium head cabbage, thinly sliced
* 1 cup reduced-sodium vegetable broth
* 2 slices bacon, fried crisp, drained, crumbled
* Salt and pepper, to taste

Directions:

1. Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion, bell pepper, and garlic 3 to 4 minutes; add caraway and anise seeds and cook 1 minute longer.
2. Add cabbage and vegetable broth to saucepan; heat to boiling. Reduce heat and simmer, covered, until cabbage is wilted, about 5 minutes. Simmer, uncovered, until cabbage is tender, 10 to 15 minutes. Stir in bacon; season to taste with salt and pepper.

Nutritional Info:

Calories: 123
Protein: 6.4 g
Sodium: 116 mg
Cholesterol: 2.7 mg
Fat: 2.3 g
Carbohydrates: 18.4 g
Exchanges: 
3 Vegetable, 
1 Fat

CUCUMBER CRUNCH

Ingredients:

2 large cucumbers peeled, sliced
1 teaspoon salt
3 cups ice water
4 scallions thinly sliced
1/2 small green bell pepper chopped
1/4 cup reduced-fat sour cream
1 tablespoon white vinegar
1 tablespoon sugar
1/8 teaspoon freshly-ground black pepper

Directions:

In a large bowl, combine the cucumbers, salt, and ice water. Cover and chill for 1 hour, then drain and return the cucumbers to the bowl.

Add the remaining ingredients and mix until well combined. Cover and chill for at least 2 hours before serving.

Yields 8 servings. Serving size: 1/2 cup.

Exchanges Per Serving: 1 Vegetable.

Nutrition Facts: 
Calories 30; 
Calories from Fat 7; 
Total Fat 1g; 
Saturated Fat 0g; 
Cholesterol 2mg; 
Sodium 104mg; 
Carbohydrate 5g; 
Dietary Fiber 1g; 
Sugars 4g; 
Protein 1g.

JALAPENO BROCCOLI

Jalapeno Broccoli

 

1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2 to 3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced; with or without seeds, depending on desired hotness
1/4 cup toasted pine nuts
few sprigs fresh coriander or parsley, chopped

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes, depending on desired tenderness. Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar. In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers with seeds, if using and stir fry for 2 to 3 minutes until softened. Take peppers with all the oil from the pan and distribute evenly over the broccoli. Garnish with pine nuts and herbs. 4 servings.

Nutritional Information per serving:

Calories: 142, 
Fat: 9 g, 
Carbohydrate: 14 g, 
Fiber: 6 g, 
Protein: 8 g, 
Sodium: 206 mg, 
Cholesterol: 0 mg

Diabetic Exchanges: 
2 Vegetable, 
1/2 Lean Meat, 
1 1/2 Fat

GARDEN PIE

Garden Pie

 

Recipe Ingredients:

2 cups thinly-sliced peeled zucchini
1 1/2 cups diced seeded fresh tomatoes
1/2 cup chopped onion
1/2 cup grated Parmesan cheese
1/4 tsp freshly-ground black pepper
1 1/2 cups fat-free milk
3/4 cup biscuit mix (Bisquick-type)
3 large eggs


Recipe Instructions:

Preheat the oven to 400 degrees. Prepare a 9-inch glass or ceramic pie plate with nonstick pan spray.

Layer the zucchini, tomatoes, and onion in the pie plate. Sprinkle the Parmesan cheese and pepper evenly over the vegetables.

Combine the milk, biscuit mix, and eggs. Beat until smooth, about 1 minute; pour over the vegetables.

Bake about 30 minutes. Let set 5 minutes before cutting into 6 equal wedges.

This recipe yields 6 servings. Serving size: 1 slice.

Exchanges Per Serving: 1 Medium-Fat Meat, 1 Starch, 1 Vegetable.

Nutrition Facts: 
Calories 180; 
Calories from Fat 66; 
Total Fat 7g; 
Saturated Fat 3g; 
Cholesterol 113mg; 
Sodium 397mg; 
Carbohydrate 19g; 
Dietary Fiber 2g; 
Sugars 7g; 
Protein 10g.

Fancy Green Beans 

What a treat for green beans! You’ll love the sweet-salty sauce, nutty taste of cashews and sprinkling of bacon. 

• 8 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1-1/2 pounds fresh green beans, trimmed
• 2 bacon strips, diced
• 2 tablespoons teriyaki sauce
• 1 tablespoon honey
• 1 tablespoon butter, melted
• 1/2 cup sliced sweet red pepper
• 1 small onion, cut into thin wedges
• 1/2 cup salted whole cashews
• 2 teaspoons lemon juice

Directions

• Place beans in a large saucepan and cover with water. Bring to a boil. Cover and cook for 4-6 minutes or until crisp-tender. Drain and immediately place beans in ice water. Drain and pat dry.
• In a large skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain.
• Meanwhile, in a small bowl, combine the teriyaki sauce, honey and butter. Saute pepper and onion in drippings until tender. Add the beans, teriyaki mixture, bacon, cashews and lemon juice; heat through. Yield: 8 servings.

Nutrition Facts: 3/4 cup equals 

139 calories, 

9 g fat (3 g saturated fat), 

8 mg cholesterol, 

278 mg sodium, 

12 g carbohydrate, 

3 g fiber, 

4 g protein.

RED PEPPER & CUCUMBER TEA SANDWICHES

Red Pepper and Cucumber Tea Sandwiches

 Miniature tea sandwiches filled with either red pepper and onion or cucumber and blue cheese spreads.

Prep Time:	30 minutes
Cook Time:	5 minutes
Difficulty:	INTERMEDIATE

Ingredients

1 cooking spray
2 1/2 cup chopped red bell peppers
1/2 cup fresh chopped onion
1 tbsp tomato paste
1/8 tsp salt (optional)
1/8 tsp black pepper
1 medium cucumber , seeded, peeled, coarsely shredded
1/2 cup cream cheese
1/2 cup crumbled blue cheese
1/8 tsp ground red pepper (cayenne)
12 piece Bread, white, very thin sliced
12 piece sliced whole wheat bread
1 oz parsley sprigs

Directions

1 Coat large skillet with cooking spray. Heat over medium. Add peppers and onions. Sauté 4 minutes or until soft.
2 In food processor or blender, puree cooked bell peppers and onions, tomato paste, salt, and pepper until smooth.
3 Return to skillet, cook over medium-high 3 minutes or until thick, stirring occasionally.
4 Transfer to bowl, cover and refrigerate.
5 Peel, seed and finely dice cucumbers.
6 Layer cucumbers between paper towels. Press to extract liquid.
7 In small bowl, blend cream cheese, blue cheese, and cayenne pepper until smooth. Add cucumber. Cover and refrigerate 20 minutes.
8 Spread 2 tablespoons of bell pepper spread on 6 slices of white bread. Cover with slice of white bread.
9 Spread 2 tablespoons cucumber spread on 6 pieces of wheat bread. Cover with slice of wheat bread.
10 Remove crusts and cut into quartered rectangles, triangles, or squares.
11 Arrange sandwiches on serving platter. Garnish with parsley sprigs.

Additional Information

Sandwiches can be made up to 3 hours in advance. Wrap in plastic and store in airtight container.

Nutrition Facts
Makes 24 servings
Serving Size: 2 piece
Amount Per Serving
Calories	81.9
Total Carbs	11.6 g
Dietary Fiber	1.6 g
Sugars	2.1 g
Total Fat	2.6 g
Saturated Fat	1.3 g
Unsaturated Fat	1.3 g
Potassium	86.4 mg
Protein	3.3 g
Sodium	138 mg
Dietary Exchanges 1/4 Fat, 1 Starch, 1/4 Vegetable