Reuben Appetizer Squares
Mary Ann Lefever
Lancaster, PA
Makes 24 servings, 2” square per serving
Prep. Time: 20 minutes
Cooking/Baking Time: 12–15 minutes
2 cups baking mix
½ cup fat-free milk
2 Tbsp. vegetable oil
1 cup sauerkraut, well drained
2½-oz. pkg. thinly sliced smoked corned beef, coarsely chopped
⅔ cup light mayonnaise
1 Tbsp. pickle relish
1 Tbsp. ketchup
1½ cups reduced-fat shredded Swiss cheese (about 6 oz.)
1. Mix baking mix, milk, and oil until soft dough forms. Press into ungreased 9 × 13 baking pan.
2. Top with sauerkraut and corned beef.
3. Mix mayonnaise, relish, and ketchup; spread over corned beef. Sprinkle with cheese.
4. Bake at 450° until cheese is bubbly and crust is golden brown, 12–15 minutes.
5. Cut into 2-inch squares.
Warm Memories:
These squares are very different for church suppers and well received.
Exchange List Values
• Starch 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 90 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.9 gm)
• Cholesterol 5 mg
• Sodium 250 mg
• Potassium 45 gm
• Total Carb 8 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 4 gm
• Phosphorus 110 gm
Veggie Pizza
Jean Butzer
Batavia, NY
Julette Rush
Harrisonburg, VA
Makes 18 servings, 2" × 3” rectangle per serving
Prep. Time: 20–30 minutes
Cooking Time: 9–12 minutes
Chilling Time: 30 minutes
2 8-oz. pkgs. refrigerated crescent rolls
8-oz. pkg. fat-free cream cheese, softened
½ cup fat-free mayonnaise
1 tsp. dill weed
½ tsp. onion salt
¾-1 cup broccoli florets
¾-1 cup green pepper or mushrooms, chopped fine
¾-1 cup tomato, membranes and seeds removed, chopped fine
½ cup sliced ripe olives
¼ cup sweet onion or red onion, chopped fine
¾ cup cheddar cheese, shredded fine, optional
1. Separate dough into 4 rectangles.
2. Press onto bottom and up sides of 10 × 13 jelly roll baking pan to form crust.
3. Bake 9–12 minutes at 350° or until golden brown. Cool.
4. Mix cream cheese, dressing, dill, and onion salt until well blended.
5. Spread over cooled crust, but not too thickly. About ¼ cup mixture should be left over.
6. Top with chopped vegetables and optional cheese.
7. Press down lightly into cream cheese mixture.
8. Refrigerate. Cut into squares to serve.
Tips:
1. Add veggies of your preference and availability
2. Do not put the cream cheese mixture on too thick. There may be ¼ cup left after spreading it on the crescent rolls. This can be saved to use as a dip with any leftover vegetables you have.
Exchange List Values
• Starch 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 130 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 4.1 gm)
• Cholesterol 0 mg
• Sodium 400 mg
• Potassium 110 gm
• Total Carb 12 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 3 gm
• Phosphorus 150 gm
Crust from Scratch (for Veggie Pizza)
Mrs. Anna Gingerich
Apple Creek, OH
Makes 12 servings, 2” × 5” rectangle per serving
1 cup flour
2 tsp. sugar
2 tsp. baking powder
⅓ tsp. salt
3 Tbsp. tub margarine, no trans fat
½ cup fat-free milk
Mix well. Press dough into 9 × 13 baking pan. Bake at 350° for 10–15 minutes until golden. Allow to cool and proceed with toppings.
Exchange List Values
• Starch 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 110 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 2.2 gm)
• Cholesterol 5 mg
• Sodium 460 mg
• Potassium 140 gm
• Total Carb 13 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 4 gm
• Phosphorus 190 gm
Shrimp Hors d’oeuvres
Barbara A. Hershey, Lititz, PA
Makes 24 servings, 2 pieces per serving
Prep. Time: 20 minutes
Cooking/Baking Time: 20 minutes
½ cup tub margarine, no trans-fat
5-oz. jar Old English cheese spread
3 Tbsp. light mayonnaise
4½-oz. can shrimp, drained
6 English muffins, opened into 12 halves
1. Melt butter and cheese in heavy saucepan. Add mayonnaise and continue stirring until thick. Add shrimp.
2. Immediately spread on muffin halves.
3. Cut into quarters. Cover with plastic wrap and freeze up to 3 weeks.
4. Bake on cookie sheet at 350° for 10 minutes.
Variation:
Do not freeze assembled muffins. Broil 5–10 minutes—watch carefully!
Exchange List Values
• Starch 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 1.4 gm)
• Cholesterol 15 mg
• Sodium 190 mg
• Potassium 40 gm
• Total Carb 7 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 3 gm
• Phosphorus 70 gm
Shrimp-Stuffed Celery
Lois W. Benner
Lancaster, PA
Makes 25 servings, 1 Tbsp. spread and 1 5” celery stick
Prep. Time: 20 minutes
Cooking Time: 5 minutes
Cooling Time: 20 minutes
Chilling Time: 1 hour
1 lb. fresh unshelled shrimp
3 cups boiling water
1 tsp. salt
¼ cup vinegar
dash pepper
3 oz. ⅓-less-fat cream cheese, softened
1 Tbsp. grated onion
½ tsp. Worcestershire sauce
⅓ cup reduced-fat light mayonnaise
1 Tbsp. sweet pickle juice
½ tsp. horseradish
dash garlic salt, optional
25 celery ribs, each 5” long
cherry tomatoes, olives, or small radishes, optional garnishes
1. Rinse shrimp thoroughly. Cook shrimp for 5 minutes in boiling water to which has been added salt, vinegar and pepper. Drain water. Cool shrimp, take off out shells and shred in blender.
2. Combine cream cheese, onion, Worcestershire sauce, mayonnaise, pickle juice, horseradish, garlic salt and shredded shrimp. Mix well and chill at least an hour.
3. Fill celery stalks with shrimp mixture and arrange in an attractive manner on a platter. Add either cherry tomatoes, olives or radishes for additional color.
Exchange List Values
• Fat 0.5
Basic Nutritional Values
• Calories 30 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.5 gm)
• Cholesterol 25 mg
• Sodium 90 mg
• Potassium 70 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 3 gm
• Phosphorus 40 gm
Stuffed Mushrooms
Gloria Lehman, Singers Glen, VA
Melva Baumer, Mifflintown, PA
Makes 10 servings, 2 mushroom caps per serving
Prep. Time: 25 minutes
Cooking/Baking Time: 20–40 minutes
20 fresh mushrooms, about 1 lb.
¼ cup tub margarine, no trans-fat
2 Tbsp. onion, finely chopped
2 Tbsp. mushroom stems, finely chopped
½ cup Italian seasoned bread crumbs
¼ cup freshly grated Parmesan cheese
2 Tbsp. oil
1. Wash mushrooms; remove stems. Place mushrooms in greased baking pan, stem side up.
2. Sauté onion and mushroom stems in margarine. Turn off heat and stir in crumbs.
3. Fill each mushroom cap with mixture. Sprinkle Parmesan cheese over all. Drizzle with oil.
4. Bake at 350° for 20–30 minutes.
Variation:
To plain cracker crumbs, add 1 Tbsp. dried parsley, ½ tsp. garlic salt, 3 Tbsp. minced onion, 2 Tbs. melted butter, pepper to taste, and minced mushroom stems. Do not sauté. Stuff mushroom caps and proceed as listed.
Melva Baumer
Warm Memories:
This is a simple dish to prepare and to shop for. But it is fabulous.
Exchange List Values
• Carbohydrate 0.5
• Fat 1.5
Basic Nutritional Values
• Calories 90 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.3 gm)
• Cholesterol 0 mg
• Sodium 150 mg
• Potassium 145 gm
• Total Carb 6 gm
• Dietary Fiber 1 gm
• Sugars 1 gm
• Protein 3 gm
• Phosphorus 55 gm
Easy Turkey Roll-Ups
Rhoda Atzeff
Lancaster, PA
Makes 6 servings, 2 roll-ups per serving
Prep. Time: 10 minutes
3 6-inch flour tortillas
3 Tbsp. chive and onion cream cheese
12 slices deli shaved 97%-fat free turkey breast, 6 oz. total
¾ cup shredded lettuce
1. Spread tortillas with cream cheese. Top with turkey. Place lettuce on bottom halves of tortillas; roll up.
2. Cut each into 4 pieces and lay flat to serve.
Tips:
I have also used deli shaved ham and vegetable cream cheese—this is very good! You can use ⅓ less fat cream cheese.
Good Go-Alongs:
A batch of each (turkey and ham) makes a quick lovely dish for a potluck or fellowship meal. Good just as a snack with a few chips or crackers.
Exchange List Values
• Starch 0.5
• Lean Meat 1.0
Basic Nutritional Values
• Calories 90 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.8 gm)
• Cholesterol 15 mg
• Sodium 365 mg
• Potassium 125 gm
• Total Carb 8 gm
• Dietary Fiber 1 gm
• Sugars 1 gm
• Protein 9 gm
• Phosphorus 95 gm
Spinach Roll-ups
Esther Gingerich
Kalona, IA
Makes 23 servings, 3 roll-ups per serving
Prep. Time: 30 minutes
Chilling Time: 12 hours
2 10-oz. boxes frozen spinach, thawed and drained
2-oz. bacon bits (half of a small jar)
¼ cup water chestnuts, chopped
1 pkg. Ranch dressing mix
1 cup fat-free sour cream
6 green onions, chopped
1 cup light mayonnaise
7 10” tortillas
toothpicks
1. Mix together ingredients except tortillas.
2. Spread the mixture on the tortillas. Roll up and secure with toothpicks.
3. Refrigerate overnight. Slice into 1-inch pieces to serve.
Tip:
Arrange on a pretty plate or tray to serve.
Warm Memories:
Our church often has “finger food” potlucks and this works well for that.
Exchange List Values
• Starch 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 120 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 1.7 gm)
• Cholesterol 5 mg
• Sodium 440 mg
• Potassium 160 gm
• Total Carb 15 gm
• Dietary Fiber 2 gm
• Sugars 1 gm
• Protein 4 gm
• Phosphorus 50 gm
Smoky Barbeque Meatballs
Carla Koslowsky
Hillsboro, KS
Sherry Kreider
Lancaster, PA
Jennie Martin
Richfield, PA
Makes 10 servings, 1 meatball per serving
Prep. Time: 30 minutes
Baking Time: 1 hour
1½ lbs. 90%-lean ground beef
½ cup quick oats
½ cup fat-free evaporated milk or milk
¼ cup egg substitute
¼-½ cup finely chopped onion, optional
¼ tsp. garlic powder
¼ tsp. pepper
¼ tsp. chili powder
1 tsp. salt
Sauce:
1 cup ketchup
6 Tbsp. Splenda Brown Sugar Blend
¼ cup chopped onion
¼ tsp. liquid smoke
1. Mix hamburger, oatmeal, milk, egg, onion, garlic powder, pepper, chili powder, and salt together. Form 10 balls, each weighing about 2 oz. Place in 9 × 13 baking dish.
2. Bake at 350° for 40 minutes. Mix the sauce ingredients while the meatballs bake. Set aside.
3. Pour off any grease from the meatballs after they baked 40 minutes. Pour sauce over meatballs.
4. Bake meatballs and sauce an additional 10–20 minutes, until bubbling and heated through.
Tips:
1. It’s easy to double the recipe to share, or freeze. You can also make this as a meat loaf.
Carla Koslowsky
Hillsboro, KS
2. Bring the sauce to a boil and boil 2 minutes. Reserve a little before pouring over the meatballs. Then, at the end of baking and just before serving, brush on the reserved sauce.
3. You can also bake these meatballs for 2 hours at 300°. Cover with foil the first hour, then uncover.
Sherry Kreider
Lancaster, PA
Good Go-Alongs:
These meatballs can be served as part of a full cooked meal or luncheon, or just as an appetizer.
Jennie Martin
Richfield, PA
Exchange List Values
• Carbohydrate 1.0
• Lean Meat 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 190 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 2.3 gm, Trans Fat 0.3 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.4 gm)
• Cholesterol 40 mg
• Sodium 450 mg
• Potassium 375 gm
• Total Carb 18 gm
• Dietary Fiber 1 gm
• Sugars 11 gm
• Protein 16 gm
• Phosphorus 170 gm
Party Kielbasi
Mary C. Wirth
Lancaster, PA
Makes 48 servings, 1 oz. per serving
Prep. Time: 15 minutes
Cooking/Baking Time: 2½ hours
3 lbs. 95%-fat free turkey kielbasa
1 cup ketchup
½ cup chili sauce
½ cup brown sugar, packed
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice
¼ tsp. prepared mustard
1. Cut kielbasa or smoked sausage into 6 or 9 large pieces. Lay it in a large pan of water. Simmer 20 minutes. Drain. Cool slightly. Cut into 1-oz. pieces.
2. Mix all other ingredients in 13 × 9 baking dish. Add kielbasa. Toss to coat with sauce.
3. Bake at 325° for 1½-2 hours, stirring occasionally.
Tip:
You can keep this warm in a slow cooker or chafing dish.
Warm Memories:
I first tried this at a house warming party and kept reminding the hostess about the recipe until she remembered to share it.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
• Calories 65 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.5 gm)
• Cholesterol 20 mg
• Sodium 380 mg
• Potassium 95 gm
• Total Carb 5 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 5 gm
• Phosphorus 55 gm
Jalapeño Popper Dip
Jamie Mowry
Arlington, TX
Makes 12 servings, about ¼ cup per serving
Prep. Time: 15 minutes
Baking Time: 30 minutes
2 8-oz. pkgs. fat-free cream cheese, softened
1 cup light mayonnaise
4-oz. can chopped green chilies, drained
2-oz. can diced jalapeño peppers, drained
½ cup freshly grated Parmesan cheese
½ cup panko bread crumbs
1. Mix cream cheese and mayonnaise in large bowl until smooth. Stir in chilies and peppers.
2. Pour pepper mixture in a greased baking dish.
3. Combine Parmesan and panko. Put on top of pepper mixture.
4. Bake at 350° for 30 minutes until golden and bubbly.
Tip:
Serve with veggies, pita chips or regular corn chips, or whatever “dipper” you like.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 105 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.7 gm, Monounsat Fat 1.6 gm)
• Cholesterol 15 mg
• Sodium 480 mg
• Potassium 130 gm
• Total Carb 6 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 6 gm
• Phosphorus 230 gm
Buffalo Chicken Dip
Deb Martin
Gap, PA
Donna Treloar
Muncie, IN
Makes 26 servings, ¼ cup per serving
Prep. Time: 15 minutes
Cooking Time: 20–60 minutes
10-oz. can chunk chicken, drained
2 8-oz. pkgs. fat-free cream cheese, softened
1 cup light Ranch dressing
¾ cup Frank’s Red Hot sauce
1½ cups shredded cheddar jack cheese
tortilla chips
1. Heat chicken and hot sauce in a large frying pan over medium heat until heated through.
2. Stir in cream cheese and Ranch dressing. Cook, stirring until well blended and warm.
3. Mix in half of shredded cheese.
4. Transfer the mixture to a small slow cooker. Sprinkle the remaining cheese over the top.
5. Cover and cook on low setting until hot and bubbly. Serve with tortilla chips.
Variation:
Replace hot sauce with 1 cup buffalo wing sauce. Spread cream cheese in bottom of small shallow baking dish. Layer with shredded chicken, buffalo wing sauce, ranch dressing, and shredded cheese. Bake at 350° for 20 minutes or until cheese is melted.
Donna Treloar
Muncie, IN
Exchange List Values
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 75 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.9 gm)
• Cholesterol 15 mg
• Sodium 475 mg
• Potassium 90 gm
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 6 gm
• Phosphorus 160 gm
Hot Pizza Dip
Linda Abraham
Kimberly, OR
Beverly High
Bradford, PA
Makes 8 servings, 1 slice per serving
Prep. Time: 20 minutes
Cooking/Baking Time: 5–20 minutes
8-oz. pkg. fat-free cream cheese, softened
½ tsp. dried oregano
½ tsp. dried parsley
¼ tsp. dried basil
¾ cup shredded part-skim mozzarella cheese, divided
¼ cup freshly grated Parmesan cheese, divided
½-1 cup pizza sauce
2 Tbsp. chopped green bell pepper
2 Tbsp. sliced black olives, optional
¼ cup chopped onions, optional
1. In a small bowl, beat together cream cheese, oregano, parsley, and basil.
2. Spread mixture in bottom of greased 9-inch glass pie plate.
3. Sprinkle 6 Tbsp. mozzarella and 2 Tbsp. Parmesan cheese on top of cream cheese mixture.
4. Spread the pizza sauce over all.
5. Sprinkle with remaining cheese.
6. Top with green pepper, olives, and onions.
7. Cover and microwave 5 minutes or bake at 350° for 20 minutes.
8. Serve hot with sliced French baguette bread, focaccia, tortilla chips, or fresh veggies.
Variations:
1. Use 1 tsp. Italian seasoning in place of the oregano, parsley, and basil.
Beverly High
Bradford, PA
2. Add ½ cup sour cream to the cream cheese and herbs.
Gloria Mumbauer
Singers Glen, VA
3. Add ½ tsp. garlic powder and ⅛ tsp. cayenne pepper to the cream cheese mixture.
Juanita Mellinger
Abbottstown, PA
Tip:
This makes a great Sunday supper or snack for company. You get the pizza flavor without the work of making a crust.
Juanita Mellinger
Abbottstown, PA
Exchange List Values
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 70 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.7 gm)
• Cholesterol 15 mg
• Sodium 340 mg
• Potassium 155 gm
• Total Carb 4 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 7 gm
• Phosphorus 220 gm
Party Starter Bean Dip
Leona M. Slabaugh
Apple Creek, OH
Makes 16 servings, ¼ cup per serving
Prep. Time: 20–25 minutes
Baking Time: 20 minutes
Standing Time: 5 minutes
16-oz. can Old El Paso refried beans or vegetarian refried beans
8-oz. pkg. fat-free cream cheese, softened
12-oz. jar salsa, divided
Nachips Tortilla Chips
1. Spread beans into bottom of a 9” pie pan or a decorative pan, spreading up the sides a bit.
2. In a bowl, beat cream cheese, then add ⅔ cup salsa and beat until smooth.
3. Spread cream cheese mixture over beans. Bake 20 minutes at 350°.
4. Spread remaining salsa over dip which has set for 5 minutes. Serve with Nachips.
Good Go-Alongs:
This is nice with a good dish of fruit and assorted snack crackers when eaten as a snack.
Exchange List Values
• Carbohydrate 0.5
• Calories 40 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 345 mg
• Potassium 180 gm
• Total Carb 6 gm
• Dietary Fiber 2 gm
• Sugars 1 gm
• Protein 3 gm
• Phosphorus 105 gm
Easy Layered Taco Dip
Lindsey Spencer
Morrow, OH
Jenny R. Unternahrer
Wayland, IA
Makes 10 servings
Prep. Time: 15 minutes
8-oz. fat-free cream cheese, softened
8-oz. fat-free sour cream
8-oz. taco sauce or salsa
4 cups shredded lettuce
1 cup chopped tomato
chopped green pepper, optional
1 cup reduced-fat shredded Mexi-blend cheese
tortilla chips
1. Blend cream cheese and sour cream until smooth. Spread in bottom of a 9 × 13 dish.
2. Layer taco sauce over sour cream mixture, then lettuce, tomato, and cheese.
3. Serve with tortilla chips.
Tips:
1. If you can, add the lettuce, tomato and cheese at the last minute so the lettuce doesn’t get soggy.
Jenny R. Unternahrer
Wayland, IA
2. Omit salsa and lettuce. Add 3 Tbsp. taco seasoning to the sour cream and cream cheese and add a layer of chopped onion.
Barbara J. Bey
Hillsboro, OH
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
Basic Nutritional Values
• Calories 90 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.6 gm)
• Cholesterol 10 mg
• Sodium 415 mg
• Potassium 175 gm
• Total Carb 9 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 7 gm
• Phosphorus 205 gm
Hot Reuben Dip
Leona Miller
Millersburg, OH
Makes 12 servings, about ¼ cup per serving
Prep. Time: 10 minutes
Baking Time: 35 minutes
8-oz. fat-free cream cheese, softened
½ cup fat-free sour cream
2 Tbsp. ketchup
½ lb. deli lean corned beef, finely chopped
1 cup sauerkraut, chopped, rinsed, and drained
1 cup reduced-fat shredded Swiss cheese
2 Tbsp. onion, finely chopped
Snack rye bread or crackers
1. In a mixing bowl, beat cream cheese, sour cream, and ketchup until smooth.
2. Stir in corned beef, sauerkraut, Swiss cheese, and onion until blended.
3. Transfer to a greased 1-quart baking dish.
4. Cover and bake at 375° for 30 minutes. Uncover and bake 5 minutes longer or until bubbly.
5. Serve warm with rye bread or crackers.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
Basic Nutritional Values
• Calories 85 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.7 gm)
• Cholesterol 20 mg
• Sodium 415 mg
• Potassium 135 gm
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 11 gm
• Phosphorus 190 gm
Basic Deviled Eggs and Variations
Makes 12 halves, serving size is 2 egg halves
Prep. Time: 30 minutes
Cooking Time: 20 minutes
To hardboil eggs:
1. Place eggs in a single layer in a lidded pan.
2. Fill the pan with cold water to just cover the eggs.
3. Bring to a full boil over high heat, covered.
4. As soon as the water begins the full boil, immediately turn the heat down to low for a simmer. Allow to barely simmer for exactly 18 minutes.
5. Pour off hot water. Run cold water and/or ice over the eggs to quickly cool them.
To make deviled eggs:
1. Cut eggs in half lengthwise. Gently remove yolk sections into a bowl.
2. Discard two yolks if using a recipe for 6; discard 4 yolks if using a recipe for 12. Mash remaining yolk sections together with a fork. Stir in remaining ingredients with yolk mixture until smooth.
3. Fill empty egg whites. The filling will make a little mound in the egg white. Garnish, optional.
4. Refrigerate.
Basic Deviled Eggs
6 large eggs, hardboiled and peeled
¼ cup light mayonnaise
1 tsp. vinegar
1 tsp. prepared mustard
⅛ tsp. salt
sprinkle of pepper
paprika
parsley sprigs for garnish
Joanne Warfel
Lancaster, PA
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 75 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)
• Cholesterol 125 mg
• Sodium 205 mg
• Potassium 70 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 6 gm
• Phosphorus 70 gm
Traditional Eggs
6 large eggs, hardboiled and peeled
¼ cup plain fat-free yogurt or light mayonnaise
1 Tbsp. onion, minced
1 tsp. dried parsley
1 tsp. lemon juice
1 tsp. prepared mustard
¼ tsp. salt
¼ tsp. Worcestershire sauce
⅛ tsp. pepper
paprika
olive slices or pimento pieces to garnish
Jan Mast
Lancaster, PA
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 60 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.2 gm)
• Cholesterol 125 mg
• Sodium 180 mg
• Potassium 95 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 6 gm
• Phosphorus 85 gm
Sweet & Spicy Deviled Eggs
12 large eggs, hardboiled and peeled
½ cup light mayonnaise
3 Tbsp. sugar-free apricot preserves
1 tsp. curry powder
½ tsp. salt
⅛ tsp. cayenne pepper
Gwendolyn Chapman
Gwinn, MI
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)
• Cholesterol 125 mg
• Sodium 245 mg
• Potassium 75 gm
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 5 gm
• Phosphorus 70 gm
Tex Mex Eggs
6 large eggs, hardboiled and peeled
¼ cup fat-free plain yogurt or light mayonnaise
1 Tbsp. finely diced onion
1 tsp. lemon juice
1 tsp. prepared mustard
1 tsp. taco seasoning
¼ tsp. salt
⅛ tsp. pepper
paprika
black olive slices to garnish
Jan Mast
Lancaster, PA
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 60 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.2 gm)
• Cholesterol 125 mg
• Sodium 215 mg
• Potassium 95 gm
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 6 gm
• Phosphorus 90 gm
Dill Pickle Eggs
6 large eggs, hardboiled and peeled
¼ cup fat-free plain yogurt or light mayonnaise
1 Tbsp. pickle relish
1 tsp. dill weed
1 tsp. vinegar
1 tsp. prepared mustard
¼ tsp. salt
¼ tsp. Worcestershire sauce
⅛ tsp. pepper
paprika
pickle slice to garnish
Jan Mast
Lancaster, PA
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 65 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.3 gm)
• Cholesterol 125 mg
• Sodium 205 mg
• Potassium 95 gm
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 6 gm
• Phosphorus 85 gm
Horseradish Eggs
6 large eggs, hardboiled and peeled
¼ cup light mayonnaise
1 or 2 Tbsp. horseradish
½ tsp. dill weed
¼ tsp. ground mustard
⅛ tsp. salt
dash pepper
dash paprika
Anna Marie Albany
Broomall, PA
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)
• Cholesterol 125 mg
• Sodium 205 mg
• Potassium 75 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 6 gm
• Phosphorus 70 gm
Tuna Eggs
6 large eggs, hardboiled and peeled
¼ to ⅓ cup plain fat-free yogurt
½ cup tuna, drained and flaked
1 tsp. pickle relish
1 tsp. prepared mustard
1 tsp. onion, minced
¼ tsp. salt
⅛ tsp. pepper
paprika, olive slices or pimento pieces to garnish
Jan Mast
Lancaster, PA
Exchange List Values
• Med-Fat Meat 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.3 gm)
• Cholesterol 135 mg
• Sodium 255 mg
• Potassium 135 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 10 gm
• Phosphorus 120 gm
Shrimp Appetizer Platter
Tammy Smith
Dorchester, WI
Makes 5 cups, 20 servings, ¼ cup per serving
Prep. Time: 15 minutes
8-oz. fat-free cream cheese, softened
½ cup fat-free sour cream
¼ cup reduced-fat mayonnaise
4-oz. can broken shrimp, drained and rinsed
1 cup cocktail sauce
2 cups reduced-fat shredded cheddar cheese
1 bell pepper, chopped
1 tomato, chopped
3 green onions, chopped
1. Beat together cream cheese, sour cream and salad dressing. Put on bottom of a 12-inch platter.
2. Layer rest of ingredients in order given.
3. Cover and chill. Serve with crackers.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)
• Cholesterol 20 mg
• Sodium 365 mg
• Potassium 155 gm
• Total Carb 8 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 6 gm
• Phosphorus 155 gm
Taco Appetizer Platter
Rachel Spicher Hershberger
Sarasota, FL
Makes 15 servings, about 3½ oz. per serving
Prep. Time: 20 minutes
Cooking/Baking Time: 10 minutes
1 lb. 90%-lean ground beef
½ cup water
7 tsp. salt-free taco seasoning (see page 271)
2 8-oz. pkgs. cream cheese, softened
¼ cup fat-free milk
4-oz. can chopped green chilies, drained
2 medium tomatoes, seeded and chopped
1 cup chopped green onions
lettuce, optional
½ cup honey barbecue sauce
1 cup shredded 75%-less-fat cheddar cheese
1. In a skillet, cook beef over medium heat until no longer pink. Drain. Add water and taco seasoning, simmer for 5 minutes.
2. In a bowl, combine the cream cheese and milk; spread on 14-inch serving platter or pizza pan. Top with meat mixture. Sprinkle with chilies, tomatoes and onions. Add lettuce, if desired.
3. Drizzle with barbecue sauce. Sprinkle with cheddar cheese. Serve with corn chips.
Tip:
I put this on my cake server with a pedestal. It looks great.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 2.0
Basic Nutritional Values
• Calories 115 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.2 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.2 gm)
• Cholesterol 25 mg
• Sodium 350 mg
• Potassium 285 gm
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 12 gm
• Phosphorus 260 gm
Chicken Salad Spread
Lois W. Benner
Lancaster, PA
Makes 8 servings, about ¼ cup per serving
Prep. Time: 20 minutes
2 cups shredded, cooked chicken
½ cup reduced-fat light mayonnaise
½ tsp. cream-style horseradish
½ tsp. prepared mustard
½ tsp. Worcestershire sauce
1 tsp. white sugar
½ tsp. salt
1 Tbsp. finely chopped onion
1 Tbsp. finely chopped celery
1. Prepare cooked chicken by removing all skin, bones and tendons. Save broth and chunks of chicken. Shred chicken chunks in blender. Set aside and cool thoroughly.
2. Combine all other ingredients.
3. Add cooled, shredded chicken to mayonnaise mixture. If consistency is too thick to spread easily, add small amounts of chicken broth until it spreads easily.
4. Spread filling generously between bread or rolls.
Exchange List Values
• Lean Meat 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 105 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.6 gm, Monounsat Fat 1.9 gm)
• Cholesterol 35 mg
• Sodium 310 mg
• Potassium 100 gm
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 10 gm
• Phosphorus 75 gm
Molded Crab Spread
Marsha Sabus
Fallbrook, CA
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 5–7 minutes
Chilling Time: 4 hours
6-oz. can crab
1 cup celery, chopped
2 green onions, chopped
1 cup light mayonnaise
8-oz. fat-free cream cheese, softened
10¾-oz. can lower-fat, lower-sodium cream of mushroom soup
1-oz. envelope unflavored gelatin
3 Tbsp. cold water
1. In a small microwave safe bowl, sprinkle gelatin over cold water. Let stand 1 minute. Microwave uncovered on high 20 seconds. Stir. Let stand 1 minute or until gelatin is completely dissolved.
2. In a large saucepan, combine soup, cream cheese, mayonnaise, and gelatin. Cook and stir over medium heat for 5–7 minutes or until smooth.
3. Remove from heat and add crab, celery, and onion.
4. Transfer to a 5 cup ring mold, lightly greased. Cover and refrigerate 4 hours or until set.
5. Unmold onto serving platter. Serve with crackers or bread.
Tip:
You can also substitute shrimp for crab.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 95 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.9 gm, Monounsat Fat 1.5 gm)
• Cholesterol 20 mg
• Sodium 430 mg
• Potassium 290 gm
• Total Carb 5 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 6 gm
• Phosphorus 145 gm
Tuna Cheese Spread
Elizabeth Yutzy
Wauseon, OH
Makes 15 servings, about 1½ Tbsp. per serving
Prep. Time: 10 minutes
Chilling Time: 1 hour or more
¼ cup trans-fat-free tub margarine
8-oz. pkg. fat-free cream cheese
6-oz. can tuna, drained
1 onion, minced
½ tsp. Worcestershire sauce
⅛ tsp. dried thyme
⅛ tsp. dried basil
⅛ tsp. dried marjoram
pinch dried parsley
1. Cream together margarine and cream cheese. Add tuna and all other ingredients and mix well.
2. Chill at least an hour and serve with your favorite crackers.
Exchange List Values
• Lean Meat 1.0
Basic Nutritional Values
• Calories 50 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.7 gm)
• Cholesterol 5 mg
• Sodium 160 mg
• Potassium 85 gm
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 4 gm
• Phosphorus 100 gm
Shrimp Dip
Joyce Shackelford
Green Bay, WI
Makes 1½ cups, 9 servings, 2 Tbsp. per serving
Prep. Time: 15 minutes
Chilling Time: 1 hour
3-oz. pkg. Neufchatel (⅓-less-fat) cream cheese, softened
1 cup fat-free sour cream
2 tsp. lemon juice
1-oz. pkg. Italian salad dressing mix
2 Tbsp. green pepper, finely chopped
½ cup shrimp, finely chopped
1. Blend all ingredients together.
2. Chill at least 1 hour.
3. Serve with chips or crackers.
Exchange List Values
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 65 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.6 gm)
• Cholesterol 25 mg
• Sodium 385 mg
• Potassium 70 gm
• Total Carb 7 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 4 gm
• Phosphorus 65 gm
Mustard Dip
Mary Kay Nolt
Newmanstown, PA
Jessica Stoner
West Liberty, OH
Makes 18 servings, 2 Tbsp. per serving
Prep. Time: 10 minutes
1 cup light mayonnaise
1 cup prepared mustard
1 cup fat-free sour cream or plain yogurt
½ cup granular Splenda
1-oz. pack Hidden Valley Ranch dressing mix
1 Tbs. horseradish, optional
½ cup dried minced onion, optional
1. Stir together and store covered in refrigerator. Great as a dip with vegetables, crackers, or pretzels, or even as a salad dressing on your favorite salad.
Warm Memories:
Once you taste it, look out, you keep coming back for more.
Exchange List Values
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 60 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 0.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 1.2 gm)
• Cholesterol 5 mg
• Sodium 395 mg
• Potassium 40 gm
• Total Carb 5 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 1 gm
• Phosphorus 30 gm
Mexican Corn Dip
Janie Steele
Moore, OK
Makes 28 servings, about ¼ cup per serving
Prep. Time: 10 minutes
8-oz. fat-free sour cream
1 cup light mayonnaise
2 11-oz. cans Mexican style corn
4 green onions, chopped
4½-oz. can chopped green chilies
1¼ cups reduced-fat shredded cheddar cheese
1–3 jalapeño peppers, seeds removed, chopped
1. Mix ingredients together.
2. Serve with Fritos Scoops.
Warm Memories:
It’s always requested!
Exchange List Values
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 65 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 0.8 gm)
• Cholesterol 5 mg
• Sodium 180 mg
• Potassium 70 gm
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 2 gm
• Phosphorus 50 gm
Pineapple Salsa
Lorraine Stutzman Amstutz
Akron, PA
Makes 2½ cups, 10 servings, ¼ cup per serving
Prep. Time: 30 minutes
1½ cups fresh pineapple
1 cup cucumber
¼ cup red onion
2–4 tsp. jalapeño
1 tsp. garlic
2 Tbsp. fresh cilantro
¼ cup lime juice
1 tsp. grated lime peel
1 tsp. sugar
¼ tsp. salt
1. Pulse ingredients together in food processor until just chopped.
Tips:
1. Serve with your favorite tortilla chips.
2. If you don’t have a food processor, simply chop the pineapple, cucumber, onion, jalapeño, garlic and cilantro. Combine with lime, sugar, and salt.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 20 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 60 mg
• Potassium 55 gm
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 0 gm
• Phosphorus 5 gm
Texas Caviar
Elaine Rineer
Lancaster, PA
Makes 7½ cups, 30 servings, ¼ cup per serving
Prep. Time: 15 minutes
Cooking Time: 10 minutes
Chilling Time: 12–24 hours
15½-oz. can black-eyed peas, rinsed
2 11-oz. cans white shoepeg corn
15½-oz. can black beans, rinsed
8-oz. jar chopped pimento
small green bell pepper, finely diced
small red onion, chopped
½ cup sugar
¼ cup oil
salt and pepper, to taste
¾ cup apple cider vinegar
1 Tbsp. water
1. In saucepan, combine sugar, oil, salt, pepper, vinegar and water. Heat until boiling, then cool.
2. Mix together peas, corn, green pepper, beans, pimento and onion. Pour cooked sauce over mixture. Stir. Serve cold.
Tips:
1. Best if refrigerated 24 hours before serving.
2. Serve with scoop Fritos or corn chips.
Variations:
1. Add Rotel, 2 diced Roma tomatoes, and 2 sliced avocados. Omit corn and pimento. As dressing, use 1 cup Zesty Italian dressing with a squeeze of lime juice.
Angie Van Steenvoort
Galloway, OH
2. For dressing, boil together ½ cup olive oil, ½ cup apple cider vinegar, and ½ sugar until sugar is dissolved. Cool.
3. Reduce pimento to 2-oz. and add 1 cup chopped celery.
4. Serve as a salad or dip.
Amy Bauer
New Ulm, MN
Exchange List Values
• Starch 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 70 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.2 gm)
• Cholesterol 0 mg
• Sodium 85 mg
• Potassium 125 gm
• Total Carb 11 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 2 gm
• Phosphorus 40 gm
Festive Fruit and Nut Spread
Lucille Hollinger
Richland, PA
Makes 24 servings, 1 Tbsp. per serving
Prep. Time: 15 minutes
Chilling Time: 30 minutes
8-oz. Neufchatel (⅓-less-fat) cream cheese, softened
¼ cup orange juice
½ cup dried cranberries
½ cup pecans, chopped
1. In a small mixing bowl, beat cream cheese and orange juice until smooth.
2. Fold in cranberries and pecans.
3. Cover and refrigerate 30 minutes.
Good Go-Alongs:
Good with crackers or spread on bagels
Exchange List Values
• Fat 1.0
Basic Nutritional Values
• Calories 50 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.5 gm)
• Cholesterol 5 mg
• Sodium 40 mg
• Potassium 30 gm
• Total Carb 3 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 1 gm
• Phosphorus 20 gm
Cheese and Olive Spread
Suzanne Yoder
Gap, PA
Makes 2 cups, 1 Tbsp. per serving
Prep. Time: 15 minutes
Chilling Time: 1 hour
8-oz. pkg. reduced-fat shredded mild cheddar cheese
4 oz. Neufchatel (⅓-less-fat) cream cheese, softened
4 oz. fat-free cream cheese, softened
½ cup light mayonnaise
¼ cup stuffed green olives, chopped
¼ cup green onions, chopped
2 Tbsp. lemon juice
¼ tsp. ground red pepper or to taste
1. Mix ingredients except crackers.
2. Refrigerate at least an hour. Serve with Ritz crackers.
Tips:
I usually have these ingredients on hand so it’s simple to have a little something ready for unexpected guests.
It tastes even better after 1–2 days.
Exchange List Values
• Fat 1.0
Basic Nutritional Values
• Calories 45 (Calories from Fat 30)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.9 gm)
• Cholesterol 10 mg
• Sodium 145 mg
• Potassium 25 gm
• Total Carb 1 gm
• Dietary Fiber 0 gm
• Sugars 0 gm
• Protein 3 gm
• Phosphorus 65 gm
When choosing high-fat ingredients, such as cheese, pick the most flavorful option and use less.
Father Todd’s Favorite Baked Brie
Nanci Keatley
Salem, OR
Makes 60 servings, 1 Tbsp. per serving
Prep. Time: 15 minutes
Baking Time: 20–25 minutes
16-oz. round brie
½ cup chopped pecans
¾ cup dried cherries
½ cup Splenda Brown Sugar Blend
¼ cup amaretto
1. Place brie in oven-safe round casserole or pie plate.
2. Mix brown sugar and amaretto together; spread on top of cheese.
3. Sprinkle with pecans and cherries.
4. Bake at 375° for 20–25 minutes. Serve with French bread slices.
You can use Grand Marnier or a hazelnut liqueur instead. You can also use macadamia nuts or filberts instead of pecans.
Warm Memories:
I’ve made this for many occasions. The best was when we celebrated our renewing of vows and our priest, Father Todd, came to the small party we had. He loved the baked brie so much that I changed the recipe’s name to honor him!
Exchange List Values
• Fat 1.0
Basic Nutritional Values
• Calories 45 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 1.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.0 gm)
• Cholesterol 5 mg
• Sodium 55 mg
• Potassium 25 gm
• Total Carb 4 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 1 gm
• Phosphorus 25 gm
Pineapple Cheese Dip
Mamie Christopherson
Rio Rancho, NM
Makes 36 servings, scant 2 Tbsp. per serving
Prep. Time: 10 minutes
2 8-oz. pkgs. fat-free cream cheese, softened
8-oz. can no-sugar-added crushed pineapple, drained
2 cups chopped pecans
2 Tbsp. finely chopped onions
1 Tbsp. seasoned salt
1. Soften cream cheese at room temperature. Beat with mixer until fluffy.
2. Add pineapple, pecans, onions, and salt. Serve with crackers.
Variation:
Leave out 1 cup of the pecans. Chill mixture for several hours. Shape into a ball and roll in the reserved pecans.
Joyce Shackelford
Green Bay, WI
Exchange List Values
• Fat 1.0
Basic Nutritional Values
• Calories 55 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 0.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.7 gm)
• Cholesterol 0 mg
• Sodium 205 mg
• Potassium 65 gm
• Total Carb 2 gm
• Dietary Fiber 1 gm
• Sugars 1 gm
• Protein 2 gm
• Phosphorus 85 gm
Apple Dippers
Christine Lucke
Aumsville, OR
Makes 8 servings, 2 Tbsp. per serving
Prep. Time: 15 minutes
8-oz. fat-free cream cheese
2 tsp. fat-free milk
⅓ cup brown sugar
1. Whip cream cheese, milk, and brown sugar to a smooth, fluffy consistency.
2. Serve with sliced apples for dipping.
Tips:
1. I like Braeburn or Cameo apples.
2. You can use some lemon juice and water to keep the apples from browning, but I just slice right before serving and the Braeburns don’t turn brown before they are eaten.
Warm Memories:
We make this as a VBS snack and we have adults lingering in the kitchen hoping for handouts!
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 50 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 5 mg
• Sodium 185 mg
• Potassium 90 gm
• Total Carb 8 gm
• Dietary Fiber 0 gm
• Sugars 7 gm
• Protein 3 gm
• Phosphorus 150 gm
Pretty Fruit Kabobs with Dip
Anya Kauffman
Sheldon, WI
Makes 40 servings, 1 kabob and 2 Tbsp. dip per serving
Prep. Time: 30 minutes
8-oz. Neufchatel (⅓-less-fat) cream cheese, softened
9-oz. fat-free frozen whipped topping, thawed
6 oz. marshmallow cream
¼ cup fat-free milk
1 tsp. vanilla
1 honeydew, cut in 80 pieces
1 pineapple, cut in 80 pieces
2 lbs. strawberries, cut in 40 pieces
1 lb. red grapes
1 lb. green grapes
40 8-inch skewers
1. Beat cream cheese until fluffy.
2. Fold in whipped topping and marshmallow cream. Add vanilla and milk.
3. Refrigerate until ready to serve.
4. For kabobs, thread green grape, pineapple, red grape, honeydew, strawberry, honeydew, red grape, pineapple, green grape on skewers. Serve.
Tips:
1. A bright delicious combination!
2. Fresh fruit is always a big hit, especially if there are guests with diet restrictions.
3. Tester stuck the kabobs in a foam block placed in a low pan and covered with lettuce, making a “fruit bouquet.”
Exchange List Values
• Fruit 0.5
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 80 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.3 gm)
• Cholesterol 5 mg
• Sodium 40 mg
• Potassium 175 gm
• Total Carb 16 gm
• Dietary Fiber 1 gm
• Sugars 12 gm
• Protein 1 gm
• Phosphorus 30 gm
Fruit Salsa with Cinnamon Chips
Jackie Halladay
Lancaster, PA
Makes 12 servings, 6 chips and about ⅓ cup salsa per serving
Prep. Time: 45 minutes
Baking Time: 12 minutes
Cinnamon Chips:
6 6” flour tortillas
2 Tbsp. sugar
¾ tsp. cinnamon
Butter Flavor cooking spray
Salsa:
1 orange, peeled and chopped
1 apple, chopped
1 kiwi, peeled and chopped
1 cup chopped strawberries
½ cup blueberries
2 Tbsp. honey
2 Tbsp. sugar-free jam (any flavor)
¼ cup orange juice
¼-½ tsp. cinnamon
¼ tsp. nutmeg
pinch salt
1. To make cinnamon chips, cut tortillas into 12 wedges and arrange on a baking sheet. Lightly mist with cooking spray.
2. Mix cinnamon and sugar together.
3. Sprinkle tortilla wedges with the cinnamon sugar.
4. Bake 10 minutes at 350°; broil 2 minutes. Remove from pan until cool.
5. To make salsa, toss all prepared fruit together in a large bowl.
6. In a smaller bowl, mix honey, orange juice, jam, cinnamon, nutmeg, and salt.
7. Stir honey mixture into fruit. Tastes best when allowed to marinate in the refrigerator for several hours.
Tips:
1. A food processor helps with all the chopping.
2. You can really use any combination of fruit.
3. Whole wheat tortillas make it even healthier.
Exchange List Values
• Starch 0.5
• Fruit 0.5
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 95 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.3 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.7 gm)
• Cholesterol 0 mg
• Sodium 95 mg
• Potassium 125 gm
• Total Carb 21 gm
• Dietary Fiber 2 gm
• Sugars 10 gm
• Protein 2 gm
• Phosphorus 30 gm
Dressed-Up Fruit Salad
Michelle D. Hostetler
Indianapolis, IN
Makes 10 servings, 2 Tbsp. per serving
Prep. Time: 10 minutes
1 cup fat-free sour cream
2 Tbsp. brown sugar
½ tsp. cinnamon
¼ tsp. vanilla
1. Mix together.
2. Serve with cut-up apples, grapes and bananas.
Warm Memories:
People always take seconds and rave over it.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 30 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 30 mg
• Potassium 35 gm
• Total Carb 7 gm
• Dietary Fiber 0 gm
• Sugars 4 gm
• Protein 1 gm
• Phosphorus 25 gm
Strawberry Yogurt Dip
Teresa Koenig
Leola, PA
Makes 5½ cups, 22 servings, ¼ cup per serving
Prep. Time: 20 minutes
8-oz. frozen lite whipped topping, thawed
2 6-oz. cartons light strawberry yogurt
1–1½ cups mashed strawberries, fresh or thawed frozen
1. Combine whipped topping, yogurt, and mashed berries.
2. Serve with variety of sliced fresh fruit.
Tips:
Also tastes good with pretzels or as a topping for scones.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 35 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 1.2 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 15 mg
• Potassium 45 gm
• Total Carb 6 gm
• Dietary Fiber 0 gm
• Sugars 5 gm
• Protein 1 gm
• Phosphorus 25 gm
Use low-fat ingredients, such as low-fat yogurt or milk, in recipes whenever possible.
Creamy Caramel Dip
Mary Kay Nolt
Newmanstown, PA
Makes 40 servings, 1 Tbsp. per serving
Prep. Time: 20 minutes
Chilling Time: 1 hour
8-oz. fat-free cream cheese, softened
¾ cup brown sugar
1 cup fat-free sour cream
2 tsp. vanilla
1 cup fat-free milk
3.4-oz. instant vanilla pudding mix
1. Beat cream cheese and brown sugar.
2. Add sour cream, vanilla, milk, and pudding and mix.
3. Chill at least 1 hour. Serve as a dip for pineapples, apples, grapes, strawberries, etc.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 30 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 80 mg
• Potassium 40 gm
• Total Carb 7 gm
• Dietary Fiber 0 gm
• Sugars 5 gm
• Protein 1 gm
• Phosphorus 60 gm
Sweet Cheese Ball
Mary Ann Lefever
Lancaster, PA
Makes 35 servings, 2 Tbsp. per serving
Prep. Time: 10 minutes
Chilling Time: 4 hours
2 8-oz. pkgs. fat-free cream cheese, softened
3-oz. French vanilla instant pudding mix
15-oz. can fruit cocktail, well drained
4 Tbsp. orange juice
1 cup sliced almonds
1. Mix cream cheese, pudding, fruit, and juice.
2. Refrigerate to set up, approximately 4 hours.
3. Shape into a ball and roll in almonds.
4. Store in refrigerator. Serve with buttery crackers such as Town House, graham crackers, or apple slices.
Warm Memories:
A friend always brought this to get-togethers or served at her home and would not “give out” the recipe. Finally she got tired of me asking and gave me the recipe. Always a hit at get-togethers.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 40 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)
• Cholesterol 0 mg
• Sodium 120 mg
• Potassium 65 gm
• Total Carb 5 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 2 gm
• Phosphorus 100 gm
Orange Pecans
Janice Muller
Derwood, MD
Makes 44 servings, 2 Tbsp. per serving, 5½ cups total
Prep. Time: 3 minutes
Cooking Time: 10 minutes
Cooling Time: 30 minutes
¼ cup orange juice
1 Tbsp. grated orange rind
½ tsp. cinnamon
¼ tsp. allspice
¼ tsp. ginger
pinch salt
1 cup sugar
1 lb. pecan halves, whole
1. Combine orange juice, orange rind, cinnamon, allspice, ginger, salt, and sugar in a large flat pot so that it will be easy to coat pecans with the hot mixture.
2. Cook on medium heat until mix comes to a full boil.
3. Stir in pecans. Keep stirring until the pecans are well coated and the syrup is absorbed.
4. Remove from heat; stir until pecans separate. Spread onto waxed paper to cool.
Tip:
I always double this recipe because I buy the pecans in a 2 lb. bag at a club/warehouse, and once you assemble your ingredients, why not—they go fast when you serve them.
Warm Memories:
I can’t keep enough of these in the house during the holidays, and they’re fun to take to gatherings. People can take as few or as many as they want. The orange flavor and pecan crunch make them addictive. I’ve also packaged these in pretty bags as gifts for neighbors during the holidays.
Good Go-Alongs:
The sugared pecans are good by themselves, or you can sprinkle them over a dish of vanilla ice cream, or a green salad.
Exchange List Values
• Carbohydrate 0.5
• Fat 1.5
Basic Nutritional Values
• Calories 90 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 0.6 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 4.5 gm)
• Cholesterol 0 mg
• Sodium 0 mg
• Potassium 45 gm
• Total Carb 6 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 1 gm
• Phosphorus 30 gm
When a recipe calls for softened cream cheese, remove the cream cheese from the refrigerator at least 2 hours before starting the recipe.
Mamie Christopherson, Rio Rancho, NM
Popcorn
Rosetta Martin
Columbiana, OH
Makes 17 servings, about 2 cups per serving
Prep. Time: 15 minutes
2 tsp. salt
2 tsp. garlic powder
2 Tbsp. cheese powder
½ cup no-trans-fat tub margarine, melted
8 quarts air-popped popcorn with no salt or butter
1 cup small cheese crackers
1. Mix together salt, garlic powder and cheese powder.
2. Pour melted margarine over popcorn, mixing so it’s spread evenly. Pour seasonings over popcorn and mix well.
3. Add cheese crackers and serve.
Exchange List Values
• Starch 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 115 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Trans Fat 0.0 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 1.9 gm)
• Cholesterol 0 mg
• Sodium 385 mg
• Potassium 60 gm
• Total Carb 14 gm
• Dietary Fiber 2 gm
• Sugars 0 gm
• Protein 3 gm
• Phosphorus 70 gm
Crisp Snack Bars
Norma Saltzman
Shickley, NE
Makes 16 servings, 1 bar per serving
Prep. Time: 30 minutes
Cooking Time: 10 minutes
¼ cup honey
½ cup chunky peanut butter
½ cup non-fat dry milk
⅓ cup fat-free milk
4 cups crisp rice cereal
1. In a large saucepan, combine honey, peanut butter, and milk powder.
2. Cook and stir over low heat until peanut butter is melted and mixture is warm. Remove from heat. If the mixture is too thick to stir easily, thin with a little milk.
3. Stir in cereal.
4. Press into an 8-inch square dish coated with non-stick cooking spray. Let stand until set.
5. Cut into 16 square bars.
Variations:
Melt chocolate chips along with the peanut butter mixture. Reduce the cereal to 2 cups.
Karen Burkholder
Narvon, PA
Exchange List Values
• Carbohydrate 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 100 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 0.8 gm, Trans Fat 0.0 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.0 gm)
• Cholesterol 0 mg
• Sodium 120 mg
• Potassium 100 gm
• Total Carb 13 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 3 gm
• Phosphorus 60 gm
Soft Pretzels
Lydia K. Stoltzfus
Gordonville, PA
Makes 24 pretzels, 1 pretzel per serving
Prep. Time: 15 minutes
Rising Time: 30 minutes
Cooking/Baking Time: 15 minutes
4 tsp. active dry yeast
3 cups lukewarm water
pinch of salt
⅓ cup brown sugar
7½ cups flour
3 Tbsp. baking soda
2 cups water
pretzel salt
1. Dissolve yeast in water.
2. Add brown sugar and pinch salt.
3. Stir in flour slowly. Knead well.
4. Cover and let rise 30 minutes.
5. Divide dough into small pieces and form into pretzel shapes.
6. Meanwhile mix baking soda and 2 cups water in a saucepan and heat until hot.
7. Dip each twisted pretzel in hot solution and rub back side on paper towels, so it will not stick to pan.
8. Lay dipped pretzels on greased baking sheets.
9. Sprinkle salt on pretzels.
10. Bake at 500° for 7–10 minutes.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 150 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 175 mg
• Potassium 55 gm
• Total Carb 32 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 4 gm
• Phosphorus 50 gm
Raspberry Punch
Gloria Martin
Ephrata, PA
Makes 4 quarts, 32 servings, ½ cup per serving
Prep. Time: 20 minutes
3 3-oz. pkgs. sugar-free raspberry gelatin
4 cups boiling water
¾ cup granular Splenda
4 cups cold water
2¼ cups orange juice concentrate
1¼ cups lemonade concentrate
1 quart diet ginger-ale
10-oz. pkg. frozen raspberries
1. Dissolve gelatin in boiling water.
2. Add Splenda and cold water and stir to dissolve.
3. In a punch bowl, mix orange juice concentrate, lemon juice concentrate, ginger-ale, and raspberries.
4. Pour gelatin mixture into punch bowl. Stir. Serve with ice.
Variation:
Float scoops of raspberry sherbet on top of the punch.
Exchange List Values
• Carbohydrate 1.0
Basic Nutritional Values
• Calories 70 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 30 mg
• Potassium 155 gm
• Total Carb 17 gm
• Dietary Fiber 1 gm
• Sugars 16 gm
• Protein 1 gm
• Phosphorus 25 gm
Orange Lemon Drink
Rhonda Freed
Croghan, NY
Makes 1 gallon, 16 servings of 1 cup each
Prep. Time: 10 minutes
12-oz. can frozen orange juice concentrate
1 cup granular Splenda
½ cup lemon juice
1 gallon water, divided
1. Mix juice concentrate, Splenda, lemon juice, and ½ gallon water.
2. Add water to make a full gallon. Serve cold.
Exchange List Values
• Fruit 1.0
Basic Nutritional Values
• Calories 50 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 10 mg
• Potassium 185 gm
• Total Carb 12 gm
• Dietary Fiber 0 gm
• Sugars 12 gm
• Protein 1 gm
• Phosphorus 15 gm
Lemonade
Ruth R. Nissley
Mount Joy, PA
Makes 60 servings, about ¾ cup per serving
Prep. Time: 10 minutes
3 cups Realemon
6 oz. frozen orange juice
4 cups granulated Splenda
water to fill 3 gallons
1. Mix Realemon, orange juice and Splenda.
2. Add water and ice to make an ice-cold drink.
Exchange List Values
• Free food
Basic Nutritional Values
• Calories 15 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 10 mg
• Potassium 35 gm
• Total Carb 4 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 0 gm
• Phosphorus 0 gm
Wash and dry whole lettuce leaves. Put a scoop of tuna or egg salad in each one. Enjoy your lettuce boats! You can also slip these into wraps or pitas.
Donna Conta, Saylorsburg, PA
Very Simple Punch
Mrs. Lewis L. Beachy
Sarasota, FL
Makes 60 servings, a scant ½ cup per serving
Prep. Time: 10 minutes
46-oz. can pineapple juice
46-oz. can grapefruit juice
46-oz. can orange juice
2 quarts diet ginger-ale
1 quart orange sherbet
1. Mix all liquids together.
2. Immediately before serving, cut sherbet into chunks and add to punch.
Exchange List Values
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 45 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 10 mg
• Potassium 110 gm
• Total Carb 10 gm
• Dietary Fiber 0 gm
• Sugars 8 gm
• Protein 0 gm
• Phosphorus 10 gm
My Mother’s Holiday Punch
Geraldine A. Ebersole
Hershey, PA
Makes 32 servings, ½ cup per serving
Prep Time: 15 minutes
Cooking time: 10 minutes
2 cups granular Splenda
3 cups water
4 cups diet cranberry juice drink
6-oz. can frozen lemon juice
6-oz. can frozen orange juice
3 cups pineapple juice
ice
1 quart diet ginger-ale
springs of mint, optional
1. Make a sugar syrup with sugar and water. Place sugar and water in a saucepan and bring to a boil. Boil 1 minute and take off heat. Cool.
2. Add all fruit juices to cooled sugar syrup. When ready to serve, pour mixture over ice in punch bowl and add ginger-ale.
3. If desired, garnish with sprigs of mint.
Exchange List Values
• Fruit 0.5
Basic Nutritional Values
• Calories 30 (Calories from Fat 0)
• Total Fat 0 gm (Saturated Fat 0.0 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 10 mg
• Potassium 80 gm
• Total Carb 8 gm
• Dietary Fiber 0 gm
• Sugars 7 gm
• Protein 0 gm
• Phosphorus 5 gm
Cocoa for a Crowd
Joy Reiff
Mt. Joy, PA
Makes 65 1-cup servings
Prep. Time: 5 minutes
Cooking Time: 20–30 minutes
5 cups baking cocoa
4 cups granular Splenda
2 tsp. salt
5 quarts (20 cups) water, divided
10 quarts (2½ gallons) fat-free milk
1 quart fat-free half-and-half
2 Tbsp. vanilla
whipped cream and additional baking cocoa for garnish, optional
1. In each of two large stockpots, combine 2½ cups cocoa, 2 cups Splenda and 1 teaspoon salt.
2. Gradually stir 5 cups water into each pot.
3. Bring to a boil, covered. Turn heat to low.
4. Whisk in milk, half-and-half, remaining 10 cups water; heat through, but do not boil.
5. Turn off heat. Stir in vanilla. Taste, and add sugar to your taste.
6. Garnish with whipped topping and additional cocoa.
Warm Memories:
I like to serve this at my open house in the winter.
Exchange List Values
• Fat-Free Milk 1.0
Basic Nutritional Values
• Calories 80 (Calories from Fat 10)
• Total Fat 1 gm (Saturated Fat 0.7 gm, Trans Fat 0.0 gm, Polyunsat Fat 0.0 gm, Monounsat Fat 0.4 gm)
• Cholesterol 5 mg
• Sodium 150 mg
• Potassium 365 gm
• Total Carb 14 gm
• Dietary Fiber 2 gm
• Sugars 10 gm
• Protein 7 gm
• Phosphorus 225 gm
