Corn – Tomato Skillet

Corn – Tomato Skillet

Garden- fresh tomatoes can be deliciously combined with a handy bag of frozen corn for a summery corn for a summery sweet taste that is downright irresistible. (you could scrape the kernels off fresh corn if you wanted, but it would take quite a few ears!)

Serves 6 ( ½ cup)

¾ cup chopped green bell pepper

¾ cup chopped onion

3 cups peeled and chopped fresh tomatoes

2 cups frozen whole – kernel corn, thawed

¼ cup SPLENDA Granular

1 ½ teaspoons dried basil

1/8 teaspoon black pepper

In a large skillet sprayed with butter – flavored cooking spray, sauté green pepper and onion for 6 to 8 minutes or just until vegetables are tender. Add tomatoes, corn, SPLENDA, basil, and black pepper. Mix well to combine. Lower heat and simmer for 12 to 15 minutes, stirring occasionally.

Each serving Equals

HE: 1 ½ Vegetables * 2/3 Bread * 4 Optional Calories

88 Calories * 0 gm Fat * 2 gm Protein *

20 gm Carbohydrate * 10 gm Sodium *

11 gm Calcium * 3 gm Fiber

DIABETIC EXCHANGES: 1 ½ Vegetables * 1 Starch 

Corn in Mustard – Butter Sauce

Corn in Mustard – Butter Sauce

Make every meal just a bit more specially by adding a yummy sauce to your canned veggies. This one is simple but absolutely superb.

Serves 4 ( 1/3 cup)

2 teaspoons reduced – calories margarine

1 tablespoon prepared yellow mustard

1 teaspoon dried parsley flakes

1 (15- ounce) can whole – kernel corn, rinsed and drained

1 tablespoon SPLENDA Granular

In a medium saucepan, combine margarine, and parsley flakes. Stir in corn and SPLENDA. Cover and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally.

Each serving equals

HE: 1 Bread * ¼ fat * 2 Optional Calories

82 Calories * 2 gm Fat * 2 gm Protein *

14 gm Carbohydrate * 178 mg sodium *

8 gm Calcium * 1 gm Fiber

DIABETIC EXCHANGES: 1 Starch 

Becky’s Congo Bars

Becky’s Congo Bars

My daughter, Becky has loved these old- time since she was a little girl. Now that she’s a mom and all grown – up these are stull the ones she asks for when she comes for a visit!

Serves 8 (2 each)

¼ cup reduced – calorie margarine

¾ cup SPLENDA Granular

¼ cup no -  fat sour cream

1 egg, or equivalent in egg substitute

½ cup fat – free milk

1 tablespoon vanilla extract

1 cup + 2 tablespoons all – purpose flour

1 teaspoon baking powder

½ teaspoon baking soda

¼ cup mini chocolate chips

¼ cup chopped walnuts

Preheat oven to 350 degrees. Spray a 7-by-11-inch biscuit pan with butter – flavored cooking spray. In a large bowl, cream margarine and SPLENDA. using a sturdy spoon. Stir in sour cream, egg, milk, and vanilla extract. Add flour, baking powder, and baking soda. Mix gently just to combine. Fold in chocolate chips and walnuts. Spread batter evenly into prepared evenly into prepared pan. Bake for 18 to 22 minutes. Place pan on a wire rack and allow to cool completely. Cut into 16 bars.

Each serving equals

HE: 1 Fat * ¾ Bread * ¼ Protein * ¼ Slider *

18 Optional Calories

159 Calories * 7 gm Fat  * 4 gm Protein *

20 gm Carbohydrate * 234 mg Sodium *

74  gm Calcium * 1 gm Fiber*

DIABETIC EXCHANGES: 1 Fat * 1 Starch 

Chocolate Chip Pecan Bars

Chocolate Chip Pecan Bars

Of course I’d find a way to include my favorite nuts in a fast and fun bar cookie recipe – don’t I just about always? The applesauce works real wonders in keeping the bar batter moist.

Serves 12 ( 2 each)

6 tablespoons reduced – calorie margarine

¼ cup unsweetened applesauce

½ cup SPLENDA Granular

¼ cup fat – free Milk

1 ½ teaspoons vanilla extract

1 cup + 2 tablespoons all – purpose flour

½ teaspoon baking soda

¼ cup mini chocolate chips

Preheat oven to 350 degrees. Spray a 7-by-11 inch biscuit pan with butter flavored cooking spray. In a large bowl, cream margarine, applesauce, and SPLENDA using a sturdy spoon. Stir in milk and vanilla extract. Add flour and baking soda. Mix gently just to combine. Carefully spread batter into prepared pan. Evenly sprinkle chocolate chips and pecans over top. Bake for 15 to 20 minutes. Place pan on a wire rack and let set for at least 10 minutes. Cut into 24 bars.

Each serving equals

HE: 1 Fat * ½ Bread * ¼ Slider * 3 Optional Calories

101 Calories * 5 gm Ft * 2 gm Protein *

12 gm Carbohydrate * 123 gm Sodium *

12 gm Calcium * 1 gm Fiber

DIABETIC EXCHANGES: 1 Fat * 1 Starch 

Peanut Buster Bars

Peanut Buster Bars

You’ll “bust yer buttons” with excitement, not excess weight, when you discover just how scrumptious these brownie bars are! I tested and tested to get these just right, and I think you’ll agree that they’re splendidly nutty.

Serves 8 (2 each)

¾ cup SPLENDA Granular

1 egg, or equivalent in egg substitute

2 tablespoons reduced – fat peanut butter

1/3 cup fat – free half & half

2 tablespoons no – fat sour cream

1 cup reduced – fat biscuit baking mix

¼ cup chopped fry – roasted peanuts

¼ cup mini chocolate chips

Preheat oven to 350 degrees. Spray a 7-by-11 inch biscuit pan with butter – flavored cooking spray. In a large bowl, combine SPLENDA , egg, peanut butter,  half & half , and sour cream. Add baking mix , peanuts and Chocolate chips. Mix gently just to combine . Spread batter evenly into prepared pan. Bake for 20to 25 minutes. Place pan on a wire rack and allow to cool completely . Cut into 16 bars.

Each serving equals

HE: 23 Bread * ½ Protein * ½ Fat * ¼ Slider *

10 Optional calories *

142 Calories * 6 gm Fat * 4 gm Protein *

18 gm Carbohydrate * 228 gm Sodium *

42 mg Calcium * 1 gm Fiber

DIABETIC ECHANGES: 1 Starch * ½ Meat * ½ Fat

Homemade Meatless Mincemeat

Homemade Meatless Mincemeat

Classic mincemeat may not appeal to everyone , but this version leaves out the meat- and stirs in truly amazing flavor! What can you do with this yummy stuff? Spoon it into individual tartlets, bake a pie, even spoon it on tip of your breakfast cereal.

Makes about 4 pints

10 cups cored, unpeeled and finely chopped cooking apples

2 cup seedless raisins

1 ¼ cups unsweetened apple juice

¾ cup apple cider vinegar

2 ½ cups SPLENDA Granular

1 tablespoon apple pie spice

In a large saucepan, combine apples, raisins, apple juice and vinegar. Add SPLENDA and apple pie spice. Mix well to combine. Cook over low heat for 2 hours or until mixture thickens. Stirring occasionally. Carefully ladle hot mixture into hot sterilized pint jars, leaving a ½ - inch headspace . Seal and process in a boiling water canner for 20 minutes.

Each ¼ cup serving equals

HE: 1 Fruit

60 Calories * 0 gm Fat * 0 gm Protein *

15 gm Carbohydrate * 1 gm Sodium *

10 mg Calcium * 1 gm Fiber *

DIABETIC EXCHANGES: 1 Fruit           

Blueberry Rhubarb Jam

Blueberry Rhubarb Jam

Are you surprised to see this combination of fruit when it’s almost always the strawberry that’s partnered with rhubarb? I like bending culinary rules, especially when the result is as beguiling as this delectable jam.

Makes about 4 half pints

3 cups fresh or frozen unsweetened blueberries thawed an undrained

3 cups finely chopped fresh or frozen rhubarb , thawed

3 cups SPLENDA Granular

2 tablespoons lemon juice

2 tablespoons cold water

¼ cup boiling water

1 ( 1 ¾ - ounce) package fruit pectin for lower sugar recipes

In a large saucepan, combine blueberries, rhubarb, SPLENDA, lemon juice and cold water. Bring mixture to a boil, stirring often. Lower heat and simmer for 10 minutes, stirring often. In a small bowl, combine boiling water and dry fruit pectin, using a wire whisk to blend well. Stir into blueberry mixture. Bring mixture to a boil again and continue boiling mixture. Bring mixture to a boil again and continue boiling for 1 minute, stirring constantly , Remove from heat and continue stirring often for 1 minutes. Carefully ladle hot mixture into hot sterilized half – pint jars, leaving a ½ inch headspace. Seal and process in a boiling water canner for 10 minutes.

Each 1 tablespoon serving equals

HE: 8 Optional Calories

8 Calories * 0 gm Fat * 0 gm Protein *

2 gm Carbohydrate * 0 gm Sodium * 4 gm Calcium *

0 gm Fiber

DIABETIC ECHANGES: 1 Free Food

Strawberry Field Jam

Strawberry Field Jam

I’ve been making jam since I was a little girl, but even if you never learned hoe from a grandmother or aunt (or your morn, of course), you can still learn to preserve your own crop of berries, using the latest in healthy jam making. (If your neighbor has the strawberry patch and you’ve get loads of tomatoes, arrange a trade!)

Makes about 4 half pints

6 cups sliced ripe fresh strawberries

3 cups SPLENDA Granular

2 tablespoons lemon juice

¼ cup boiling water

1 ( ¾ - ounce) package fruit pectin for lower sugar recipes

In a large saucepan , mash 4 cups strawberries with a potato masher. Add remaining 2 cups strawberries, SPLENDA, and lemon juice . Mix well to combine . Bring to mixture to a boil , stirring often. In a small Bowl, combine boiling water and dry fruit pectin, using a wire which to blend . stir in strawberry mixture. Bring mixture to a boil again and continue boiling for 1 minutes. Stirring constantly. Carefully ladle hot mixture into sterilized half- pint jars. Leaving a ½ inch headspace. Seal and process in a boiling – water canner for 15 minutes.

Each 1 tablespoon serving equals

HE: 8 Optional Calories

8 Calories * 0 gm Fat * 0 gm Protein *

2 gm Carbohydrate * 0 gm Sodium * 2 mg Calcium *

0 gm Fiber

DIABETIC EXCHANGES: 1 Free Food 

Mediterranean Yeast Bread

Mediterranean Yeast Bread

Have you seen loaves of gourmet bread studded with olives and wondered what they might taste like? I decided to stir up a version that provided less sodium per slice than those recipes . I think combining olive with parmesan cheese makes this a winner!

(Serves 12)

½ cup fat – free milk

½ cup water

1 egg, or equivalent in egg substitute

1 tablespoon olive oil

1 tablespoon Italian table salt

3 cups bread flour

¼ cup grated reduced – fat parmesan cheese

2 tablespoons SPLENDA Granular

1 ½ teaspoons active dry yeast

½ cup chopped ripe olives

In a bread – machine container , combine milk, water , egg, olive oil, Italian seasoning and Salt. Add flour , parmesan cheese, and SPLENDA. Make an Indentation . follow yet bread machine instructions for a  1 ½ pound loaf. Add olives when “add ingredient” signal beeps. Continue following your machine’s instructions/ Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one ( 1 ½ -Pound) loaf.

Each serving equals

HE: 1 ½ Bread * ½ Fat &* 15 Optional calories *

134 Calories * 2 gm Fat * 5 gm Protein *

24 gm Carbohydrate * 369 gm Sodium *

30 gm Calcium * 1 gm Fiber

DIABETIC EXCHANGES: 1 ½ Starch * ½ Fat

Basic White Bread

Basic White Bread

I almost called this “better than basic” because fresh made at home is better than just about any loaf you can buy in a plastic bag at your store. But it’s easy enough to deserve that name, and it’s a bread you can serve anytime to anyone.

(Serves 12)

1 cup water

1/3 cup nonfat dry milk powder

1 egg, or equivalent in egg substitute

1 ½ teaspoons table salt

1 tablespoon + 1 teaspoon reduced – calorie margarine

3 cups bread flour

¼ cup SPLENDA Granular

1 ½ teaspoons active dry yeast

In a bread machine container, combine water and dry milk powder. Stir in egg, salt and margarine. Add bread flour and SPLENDA. Make an indentation on top of dry Ingredients. Pour yeast into indention. Follow your bread machine e instructions for a 1 12 pound loaf. Remove loaf for, machine and place on a wire rack to cool. Cut into 12 Slices. Makes one ( 1 ½ -pound) loaf.

Each serving equals

HE: 1 ½ Bread * ¼ Slider * 1 Optional Calories

125 Calories * 1 gm Fat * 5 gm  Protein *

24gm Carbohydrate * 322 gm Sodium *

28 gm Calcium * 1 gm Fiber

DIABETIC ECCHANGES: 1 ½ Starch 

Festive Yeast Bread

Festive Yeast Bread

Does your bread machine sit there on your counter collecting dust because you just aren’t sure what to do with it? Or perhaps you’re bored making the same old, same old bread? I like the challenge of coming up with something different , and I think I succeeded with the raisin – nut loaf?

(Serves 12)

¾ cup water

¼ cup no – fat sour cream,

1 egg, or equivalent in egg substitute

1 teaspoon vanilla extract

1 ½ teaspoons table salt

1 tablespoon + 1 teaspoon reduced – calories margarine

3 cups bread flour

½ cup SPLENDA Granular

½ teaspoon ground cinnamon

1 ½ teaspoons active dry yeast

¾ cup seedless raisins

½ cup chopped walnuts

In a bread machine container, combine water, sour cream, egg vanilla extract , salt, and margarine. Add bread flour, SPLENDA, and cinnamon, make and indention on top of dry ingredients. Pour yeast into indention. Follow your bread machine instructions for a 1 ½ pound loaf. Add raisins and walnuts when “add Ingredient” signal bees. Continue following your machines instruction. Remove loaf from machine and place on a wire rack to cool Cut into 12 slices. Makes one (1 ½ - pound) loaf.

Each serving Equals

HE: 1 ½ Bread * ½ Fruit * ½ Fat * ¼ Protein *

9 Optional Calories

188 Calories * 4 gm Fat * 6 gm Protein *

32 gm Carbohydrate * 319 gm Sodium *

 19 gm Calcium * 2 gfm Fiber

DIABETIC ECCHNAGES: 1 ½ Starch * ½ Fruit * ½ Fat 

Hit the Trails Munch Mix

Hit the Trails Munch Mix

Want a reward for committing to healthy walking regimen? This high- energy snack blend is an ideal choice for a take – along treat on your next hike. Just make sure to wear comfortable shoes, choose a familiar route, and maybe invite a buddy to join you . This recipe will feed eight, so invite the whole gang!

Serves 8 ( full ½ cup)

1 ½ Cups Wheat Chex

2 cups Corn Chex

½ cup seedless raisins

½ cup chopped dried apricots

½ cup chopped dry roasted peanuts

½ cup CPLENDA Granular

½ teaspoon ground cinnamon

In a large bowl, Wheat Chex, Corn Chex, raisins, apricots, and peanuts. Add SPLENDA and cinnamon. Mix well to combine. Store in an airtight container.

Each serving equals

HE: 1 Bread * 1 Fruit * ½ Fat * ¼ Protein *

6 Optional Calories

180 Calories * 4 gm fat * 4 gm Protein *

32 gm Carbohydrate * 197 mg Sodium *

67 mg Calcium * 3 gm Fiber

DIABETIC ECCHNAGES: 1 Starch * 1 Fruit * 1 Fat  

Dil Party Pinwheels

Dil Party Pinwheels

This recipe always reminds me f the aproned hostesses of the 1950s serving canapés to their guests. It’s savory and pretty , perfect for a festive appetizer.

Serves 8 ( 4 each)

1 ( 8-ounce) package fat- free cream cheese

¼ cup dill pickle relish

2 tablespoons SPLENDA Granular

1 teaspoon dried inion flakes

1 ( 8- ounce) package reduced – fat crescent rolls

Preheat oven to 375 degrees. In a medium bowl, stir cream cheese with a sturdy spoon until soft. Stir in pickle relish, SPLENDA, and onion flakes. Unroll crescent rolls and separate into 4 rectangles. Spread a full ¼ cup cream cheese mixture over each rectangle. Roll rectangles up and refrigerate for at least 10 minutes. Cut each chilled rectangle into 8 slices. Arrange slices on minutes. Cur each chilled rectangle into 8 slices. Arrange slices on uncreased baking sheets. Lightly spray tops with butter – flavored cooking spray. Bake for 12 to 14 minutes or until lightly browned. Place baking sheets on wire racks and let set for 5 minutes. Serve warm cold.

Each serving equals

HE: 1 Bread * ½ Protein * 2 Optional Calories

120 Calories * 4 gm Fat * 6 gm Protein *

15 gm Carbohydrate * 435 Sodium *

81 mg Calcium * 1 gm Fiber

DIABETIC EXCHANGES: 1 Starch * ½ Meat 

Strawberry “Ice Cream”

Strawberry “Ice Cream”

Did you know you could use your blender to make a kind of soft smooth, spectacular strawberry dessert? The frozen strawberries act like ice cubs in chilling the mixture, and the fizzy lemon lime soda gives it just a bit of sparkle.

Serves 2 ( 1 cup)

1/3 cup nonfat dry milk powder

¼ cup SPLENDA Granular

1/3 cup cold diet lemon- lime soda

2 cups frozen unsweetened strawberries

In a blender container, combine dry milk powder, SPLENDA, and diet soda. Add 1 cup strawberries. Cover and process on BLEND for 30 seconds or until strawberries are chopped into small pieces. Add remaining 1 cup strawberries. Re- cover and continue processing on BLEND for 30 to 45seconds or until mixture is smooth. Spoon into 2 dessert dishes. Serve at once.

Each serving equals

HE: 1 Fruit * ½ Feat – free Milk * 12 Optional Calories *

136 Calories * 0 gm Fat * 5 gm Protein *

29 gm Carbohydrate * 71 mg Sodium *

185 mg Calcium * 4 gm Fiber

DIABETIC EXCHANGES: 1 Fruit * ½ Fat – free Milk