Pistachio & Cherry Brussels Sprouts
Irish Smashed Potatoes ’n’ Kale
Sweet ’n’ Spicy Grilled Pineapple
Nana’s Fruit Cocktail Surprise
Serves 2, 1/2 recipe per serving
2 zucchini, peeled
1 tablespoon olive oil
2 plum tomatoes, chopped
3 cloves garlic, minced
1/8 teaspoon salt
1/4 teaspoon black pepper
1 Using a vegetable peeler, cut lengthwise ribbons from zucchini, stopping when the seeds are reached. Turn zucchini over and continue “peeling” until all the zucchini is in long ribbons; discard seeds.
2 In a large skillet over medium heat, heat olive oil; add zucchini and cook 3 to 4 minutes, or until softened, stirring occasionally. Add tomatoes, garlic, salt, and pepper and continue cooking 3 to 5 minutes, or until heated through.
Sometimes, rather than having to find different veggies to serve, we can simply change up how we cut or prepare them to get all the variety we need. These Zucchini Ribbons are a perfect example of this.
Choices/Exchanges, 2 vegetable, 1 1/2 fat
Calories 100, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 170mg, Potassium 530mg, Total Carbohydrates 9g, Fiber 2g, Sugar 4g, Protein 2g, Phosphorus 75mg
Serves 6, about 1 cup per serving
1/4 cup olive oil
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
6 cups broccoli florets
4 garlic cloves, slivered
1 tablespoon lemon juice
1 teaspoon lemon zest
2 tablespoons grated Parmesan cheese
1 Preheat oven to 400°F.
2 In a large bowl, combine oil, salt, and pepper. Add broccoli and garlic and toss until evenly coated. Place on a rimmed baking sheet.
3 Roast 20 to 25 minutes, or until crisp-tender and the tips of some of the florets are browned.
4 Meanwhile, in a small bowl, combine lemon juice and lemon zest. Drizzle over broccoli, sprinkle with Parmesan cheese, and serve.
Choices/Exchanges, 1 vegetable, 2 fat
Calories 110, Calories From Fat 90, Total Fat 10.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 200mg, Potassium 250mg, Total Carbohydrates 5g, Fiber 0g, Sugar 0g, Protein 3g, Phosphorus 65mg
Pistachio & Cherry Brussels Sprouts
Serves 8, about 3/4 cup per serving
1-1/4 pounds Brussels sprouts
2 tablespoons olive oil, divided
1/2 yellow onion, diced
1/3 cup dried cherries
1/3 cup shelled pistachios, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 Cut each Brussels sprout in half through the stem, then slice thinly; set aside.
2 In a large skillet over medium heat, heat 1 tablespoon oil. Add onion and cook 4 to 5 minutes, or until soft, stirring occasionally. Add remaining oil to skillet; add Brussels sprouts. Cook sprouts 5 to 6 minutes, or until tender and still bright green, stirring occasionally. Stir in cherries, pistachios, salt, and pepper.
3 Transfer to a serving bowl and serve immediately, or keep warm until ready to serve.
Choices/Exchanges, 1/2 fruit, 1 vegetable, 1 fat
Calories 110, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 110mg, Potassium 340mg, Total Carbohydrates 13g, Fiber 4g, Sugar 2g, Protein 4g, Phosphorus 75mg
Serves 4, about 1 cup per serving
2 tablespoons canola oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound Brussels sprouts, trimmed and cut in half through the stem
1 tablespoon light, trans-fat-free margarine
2 tablespoons pure maple syrup
1 Preheat oven to 400°F.
2 In a large bowl, combine oil, salt, and pepper. Add Brussels sprouts and toss until evenly coated. Spread in a single layer on a rimmed baking sheet.
3 Bake 20 to 25 minutes, or until tender and the outer leaves begin to crisp. Place in a serving bowl.
4 Meanwhile, in a small skillet over low heat, melt margarine. Stir in maple syrup and cook 4 to 6 minutes, or until mixture is slightly reduced.
5 Pour mixture over Brussels sprouts, toss, and serve immediately.
There is a huge difference between pancake syrup and pure maple syrup. Pancake syrup is mostly flavored corn syrup, while maple syrup is the real thing, so a little adds a lot of flavor.
Choices/Exchanges, 1/2 carbohydrate, 2 vegetable, 1 1/2 fat
Calories 140, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 170mg, Potassium 460mg, Total Carbohydrates 17g, Fiber 4g, Sugar 8g, Protein 4g, Phosphorus 80mg
Serves 6, about 1 cup per serving
2 onions, thinly sliced
2 tablespoons canola oil
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons all-purpose flour
1 cup fat-free milk
1 teaspoon onion powder
1 (16-ounce) package frozen cut green beans, thawed
1 In a large skillet over high heat, sauté onions in oil 10 to 15 minutes, or until crispy, stirring occasionally. Remove to a plate.
2 In the same skillet over medium heat, sauté mushrooms, garlic, salt, and pepper 3 to 5 minutes, or until tender. Stir in flour to coat mushrooms. Add milk and cook until mixture thickens. Stir in onion powder and green beans and cook 6 to 8 minutes, or until heated through.
3 Top with crispy onions and serve.
Choices/Exchanges, 1/2 carbohydrate, 2 vegetable, 1 fat
Calories 120, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 220mg, Potassium 400mg, Total Carbohydrates 16g, Fiber 3g, Sugar 5g, Protein 5g, Phosphorus 115mg
Serves 8, about 3/4 cup per serving
1 spaghetti squash (about 2 pounds)
1 (15-ounce) can reduced-sodium black beans, rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes
1 cup reduced-fat shredded Mexican cheese blend
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
1 tablespoon chopped fresh cilantro, plus extra for garnish
1 Pierce squash several times with a fork. Place on a microwaveable plate and microwave on HIGH 15 to 18 minutes, or until tender when pierced with a knife. Remove to a cutting board and allow to cool 15 to 20 minutes.
2 Preheat oven to 350°F. Coat a 2-quart casserole dish with cooking spray.
3 Cut the squash in half lengthwise. Scoop out seeds and discard. Scrape the inside of the squash with a fork, shredding it so it looks like spaghetti, and place in a large bowl. Add black beans, diced tomatoes, cheese, cumin, chili powder, salt, and cilantro; mix well. Spoon into prepared casserole dish.
4 Bake 30 to 35 minutes, or until heated through. Sprinkle with remaining cilantro and serve.
Choices/Exchanges, 1/2 starch, 2 vegetable, 1 fat
Calories 130, Calories From Fat 35, Total Fat 4.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 10mg, Sodium 270mg, Potassium 260mg, Total Carbohydrates 18g, Fiber 5g, Sugar 5g, Protein 8g, Phosphorus 30mg
Serves 7, about 1 cup per serving
1/3 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon sugar
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon black pepper
4 large beefsteak tomatoes, cut into chunks
1 large yellow or green bell pepper, cut into chunks
2 scallions, sliced
1/4 cup chopped fresh basil
1 In a large bowl, whisk together oil, vinegar, sugar, oregano, garlic powder, salt, and pepper.
2 Add in the remaining ingredients and gently toss until evenly coated. Serve immediately.
It’s best to make this right before serving. That way you don’t need to refrigerate the tomatoes, which takes away their fresh taste and can make them mealy.
Choices/Exchanges, 2 vegetable, 2 fat
Calories 140, Calories From Fat 90, Total Fat 10.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 340mg, Potassium 400mg, Total Carbohydrates 13g, Fiber 2g, Sugar 5g, Protein 1g, Phosphorus 35mg
Serves 8, 1 ear per serving
8 (6-1/2- to 7-1/2-inch) ears corn, with husks
2 tablespoons olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 teaspoons chopped fresh parsley
1/4 teaspoon black pepper
1 In a large pot, completely cover ears of corn, in their husks, with cold water; soak 15 minutes.
2 Lightly spray a grill with cooking spray. Preheat to medium heat.
3 In a small bowl, combine oil, onion, garlic, parsley, and pepper.
4 Remove corn from water and shake off excess water. Pull husks back, but do not completely remove them. Remove and discard only the silk. Brush the kernels with oil mixture, then rewrap the corn in the husks.
5 Grill corn 15 to 20 minutes, or until tender, turning frequently. Remove corn from grill and let stand about 5 minutes, or until cool enough to handle but still warm. Discard husks and serve.
Choices/Exchanges, 1 starch, 1 fat
Calories 110, Calories From Fat 40, Total Fat 4.5g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 15mg, Potassium 260mg, Total Carbohydrates 18g, Fiber 3g, Sugar 3g, Protein 3g, Phosphorus 85mg
Serves 6, about 3/4 cup per serving
1 tablespoon olive oil
1 medium zucchini, thinly sliced
1/2 cup chopped roasted red peppers
2 teaspoons minced garlic
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh sage
2-1/2 cups cubed multi-grain bread
1/3 cup reduced-fat shredded Italian cheese blend, divided
3/4 cup liquid egg substitute
3/4 cup fat-free milk
1/4 teaspoon salt
1/8 teaspoon black pepper
1 Preheat oven to 350°F. Coat a 1-1/2-quart baking dish with cooking spray.
2 In a large skillet over medium-high heat, heat oil; cook zucchini 3 minutes, stirring occasionally. Stir in roasted peppers and garlic; cook about 2 minutes more, or until zucchini is tender, stirring occasionally. Stir in basil, parsley, sage, and bread cubes.
3 Place half the mixture in prepared baking dish. Sprinkle with half the cheese. Repeat layers.
4 In a medium bowl, whisk together liquid egg, milk, salt, and pepper. Pour over bread mixture.
5 Bake 30 to 35 minutes, or until a knife inserted near center comes out clean. Let stand 5 minutes. Serve warm.
If you don’t have fresh herbs on hand, you can substitute the dried versions; just be sure to use one-third the amount since dried herbs are much more potent.
Choices/Exchanges, 1 carbohydrate, 1 lean protein, 1/2 fat
Calories 120, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 290mg, Potassium 300mg, Total Carbohydrates 11g, Fiber 2g, Sugar 4g, Protein 9g, Phosphorus 110mg
Serves 12, 1 “cup” per serving
1 tablespoon light, trans-fat-free margarine
3 tablespoons all-purpose flour
2 cups fat-free milk
2 cups (8 ounces) fat-free shredded sharp Cheddar cheese
1 teaspoon dry mustard
1/4 teaspoon black pepper
8 ounces elbow macaroni, cooked and drained
2 tablespoons real bacon pieces
1 Preheat oven to 350°F. Coat a 12-cup muffin tin with cooking spray.
2 In a large saucepan over low heat, melt margarine. Stir in flour; cook 1 minute. Gradually add milk; cook until thickened, stirring constantly. Add cheese, mustard, and pepper, and stir until cheese is melted. Stir in macaroni.
3 Evenly spoon mixture into prepared muffin cups and sprinkle with bacon pieces.
4 Bake 15 to 20 minutes, or until heated through. Let sit 4 to 5 minutes, then remove from muffin cups by running a knife along the edges to loosen. Serve immediately.
We made these in muffin cups since they’re the perfect portion size. This is an easy way to control what you eat, especially when it’s this good.
Choices/Exchanges, 1 starch, 1/2 fat-free milk
Calories 140, Calories From Fat 15, Total Fat 1.5g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 320mg, Potassium 160mg, Total Carbohydrates 20g, Fiber 1g, Sugar 3g, Protein 9g, Phosphorus 250mg
Serves 6, 2 cakes per serving
2 cups cooked brown rice, cooled
1/2 cup fat-free milk
2 eggs, beaten
2 scallions, sliced
1 teaspoon minced fresh ginger
2/3 cup whole-wheat flour
2 teaspoons baking powder
1 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
1 tablespoon olive oil, or as needed
1 In a large bowl, combine rice, milk, eggs, scallions, and ginger.
2 In a separate bowl, combine flour, baking powder, garlic powder, salt, and cayenne pepper. Stir flour mixture into rice mixture until well combined.
3 On a griddle or in a large skillet, over medium-low heat, heat oil. Scoop 1/8-cup portions of mixture onto griddle. Cook 3 to 4 minutes per side, or until golden brown. Repeat with remaining batter.
If you prefer to use dried ginger instead of fresh, simply use 1/2 teaspoon. The fresh adds more flavor, yet the dried is more convenient. Decisions, decisions.
Choices/Exchanges, 2 starch, 1/2 fat
Calories 170, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 250mg, Potassium 180mg, Total Carbohydrates 27g, Fiber 3g, Sugar 1g, Protein 6g, Phosphorus 185mg
Serves 7, about 3/4 cup per serving
1 cup quinoa, rinsed, if necessary (see note)
1-1/2 cups water
1-1/2 tablespoons reduced-sodium teriyaki sauce
2-1/2 tablespoons lower-sodium soy sauce
3/4 teaspoon sesame oil
1 tablespoon olive oil, divided
1/4 small onion, chopped
2 carrots, chopped
3 scallions, sliced
4 cloves garlic, minced
1 teaspoon minced fresh ginger
2 eggs, lightly beaten
1/2 cup frozen peas, thawed
3 scallions, sliced
1 In a medium saucepan over high heat, bring quinoa and water to a boil; reduce heat to low and simmer 15 to 20 minutes, or until quinoa is soft, translucent, and water is absorbed. Remove from heat and let sit 5 minutes. Fluff with a fork. Place in refrigerator until cooled.
2 In a small bowl, mix teriyaki sauce, soy sauce, and sesame oil; set aside.
3 In a large skillet over high heat, heat 1/2 tablespoon olive oil. Add onion and carrots and cook for 4 minutes. Add remaining olive oil, garlic, ginger, and quinoa. Stir-fry about 2 minutes. Stir in sauce and heat 1 to 2 minutes, or until hot.
4 Make a well in center of quinoa, pour eggs in well, and scramble until cooked through. Add peas and scallions, then toss everything together until warmed through. Serve immediately.
Choices/Exchanges, 1 1/2 starch, 1 fat
Calories 170, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 60mg, Sodium 450mg, Potassium 370mg, Total Carbohydrates 25g, Fiber 3g, Sugar 2g, Protein 7g, Phosphorus 180mg
Serves 6, about 3/4 cup per serving
3 tablespoons olive oil
2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup freshly grated Parmesan cheese
4 cups cubed red potatoes
1 onion, thinly sliced
1 Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2 In a large bowl, combine oil, paprika, garlic powder, salt, pepper, and Parmesan cheese. Add potatoes and onion and toss to coat. Place on prepared baking sheet.
3 Bake 20 minutes. Remove from oven, stir potatoes, and bake 15 to 20 more minutes, or until golden and crispy. Serve immediately.
Choices/Exchanges, 1 1/2 starch, 1 fat
Calories 160, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 250mg, Potassium 600mg, Total Carbohydrates 21g, Fiber 2g, Sugar 1g, Protein 4g, Phosphorus 35mg
Irish Smashed Potatoes ’n’ Kale
Serves 6, about 1 cup per serving
2-1/2 pounds red potatoes, cut into 1-inch chunks
8 cups kale, finely chopped
1/2 stick (1/4 cup) light, trans-fat-free margarine, softened
1 cup reduced-fat sour cream
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon salt
1 teaspoon black pepper
1 Place potatoes in a large pot with enough water to cover. Place kale over potatoes and bring to a boil over high heat.
2 Reduce heat to medium, cover, and cook 15 to 20 minutes, or until potatoes are fork-tender; drain, then place mixture in a large bowl.
3 Add remaining ingredients; using an electric mixer, beat until desired consistency. Serve hot.
Choices/Exchanges, 2 1/2 starch, 1 vegetable, 1/2 fat
Calories 220, Calories From Fat 25, Total Fat 3.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 440mg, Potassium 1450mg, Total Carbohydrates 44g, Fiber 5g, Sugar 0g, Protein 7g, Phosphorus 60mg
Serves 12, 1 potato per serving
12 creamer potatoes (about 3 pounds)
3 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1-1/2 cups fat-free shredded Cheddar cheese
2 tablespoons sliced scallions
1 Preheat oven to 400°F.
2 Place 2 wooden spoons parallel to one another and place a potato lengthwise between the handles. Make 6 to 8 crosswise cuts three-quarters of the way through the potato, stopping when the knife hits the spoon handles. Repeat with the remaining potatoes.
3 In a small bowl, combine oil, salt, pepper, and garlic powder; rub mixture evenly over potatoes. Place potatoes on a baking sheet.
4 Bake 40 to 45 minutes, or until tender. Remove from oven and sprinkle tops of potatoes with cheese; bake 2 to 3 more minutes, or until cheese is melted. Sprinkle with scallions and serve.
Choices/Exchanges, 1 1/2 starch, 1/2 fat
Calories 130, Calories From Fat 30, Total Fat 3.5g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 240mg, Potassium 480mg, Total Carbohydrates 19g, Fiber 3g, Sugar 1g, Protein 6g, Phosphorus 140mg
Serves 8, 1 wedge per serving
1-1/4 pounds russet potatoes, peeled and thinly sliced
3 tablespoons olive oil, divided
1/2 yellow onion, thinly sliced
1/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1/2 teaspoon dried rosemary, divided
2 cups baby spinach leaves
3 cups fat-free shredded Cheddar cheese, divided
1 Preheat oven to 425°F. Lightly coat a 9-inch deep dish pie plate with cooking spray.
2 Arrange one-third of potato slices in a single layer over bottom of pie plate; brush with 1 tablespoon oil. Place half the onions in a thin layer over potatoes, then season with 1/8 teaspoon salt, 1/8 teaspoon pepper, and 1/4 teaspoon rosemary. Top with half the spinach leaves and 1 cup cheese.
3 Place a second layer of potatoes over cheese, pressing down gently. Lightly brush with 1 tablespoon oil. Continue layering with remaining onions, salt, pepper, rosemary, spinach, and 1 cup cheese.
4 Place a final layer of potatoes on top and gently press down. Lightly brush with remaining oil and top with remaining cheese.
5 Bake 35 to 40 minutes, or until potatoes are browned and tender. Let stand 5 minutes, then cut into 8 wedges and serve.
If you want to use presliced, refrigerated potatoes, no one will be the wiser. Just remember to reduce the cooking time by about 25%.
Choices/Exchanges, 1 starch, 2 lean protein
Calories 170, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 10mg, Sodium 500mg, Potassium 380mg, Total Carbohydrates 17g, Fiber 1g, Sugar <1g, Protein 15g, Phosphorus 250mg
Serves 15, 1 muffin per serving
1 (8.5-ounce) package corn muffin mix
4 ounces (1 cup) reduced-fat shredded Cheddar cheese
1 (4-ounce) can diced green chilies, drained and divided
1/3 cup fat-free milk
1 egg, slightly beaten
1/2 cup black beans, rinsed and drained
1/4 cup chopped sun-dried tomatoes (not packed in oil), rehydrated (see Tip)
2 tablespoons chopped fresh cilantro
1 Preheat oven to 350°F. Coat 15 muffin cups with cooking spray.
2 In a large bowl, combine corn muffin mix, cheese, 1/2 can chilies, milk, and egg; stir just until combined and set aside.
3 In another bowl, combine black beans, remaining chilies, tomatoes, and cilantro. Spoon mixture evenly into muffin cups, then spoon corn muffin mixture over bean mixture, filling muffin cups almost 3/4 full.
4 Bake 15 minutes, or until tops are golden brown and toothpick inserted in center comes out clean. Let muffins stand in cups on wire racks 5 minutes, then run a knife around edges to loosen from sides of pan. Serve warm.
To rehydrate your sun-dried tomatoes, put them in a bowl and cover them with warm water. Let ’em sit for 15 minutes or until tender. It’s that easy!
Choices/Exchanges, 1 starch, 1/2 fat
Calories 100, Calories From Fat 30, Total Fat 3.5g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 20mg, Sodium 360mg, Potassium 100mg, Total Carbohydrates 14g, Fiber 2g, Sugar 5g, Protein 4g, Phosphorus 155mg
Serves 12, 2 twists per serving
1 (13.8-ounce) package refrigerated pizza dough
1 tablespoon poppy seeds
1 tablespoon sesame seeds, toasted
1 tablespoon flax seeds
1/2 teaspoon kosher salt
1-1/2 tablespoons butter, melted
1 Preheat oven to 425°F. Lightly coat 2 large baking sheets with cooking spray.
2 Unroll pizza dough on lightly floured surface. Using your hands, shape dough into a 12 × 9-inch rectangle.
3 In a small bowl, combine seeds and salt.
4 Brush dough with melted butter, then sprinkle with seed mixture. Use a floured knife or pizza cutter to cut dough crosswise into 1/4- to 1/2-inch-wide strips. Pick up and gently twist each strip, and place on prepared baking sheets.
5 Bake 8 to 10 minutes, or until golden brown. Serve warm.
Choices/Exchanges, 1 starch, 1 fat
Calories 120, Calories From Fat 40, Total Fat 4.5g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol <5mg, Sodium 300mg, Potassium 25mg, Total Carbohydrates 17g, Fiber <1g, Sugar 0g, Protein 4g, Phosphorus 25mg
Sweet ’n’ Spicy Grilled Pineapple
Serves 8, 1 spear per serving
1 tablespoon sugar
1 teaspoon ground cinnamon
1/8 teaspoon crushed red pepper flakes
1 pineapple, peeled, cored, and cut lengthwise into 8 spears
1 In a large, resealable plastic bag, combine sugar, cinnamon, and red pepper flakes. Add pineapple spears, seal bag, and shake so that mixture coats spears. Place in refrigerator for at least 30 minutes.
2 Preheat grill to medium heat.
3 Place pineapple spears on grill and turn every few minutes, until all sides are grilled.
Choices/Exchanges, 1/2 fruit
Calories 35, Calories From Fat 0, Total Fat 0.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 0mg, Potassium 70mg, Total Carbohydrates 9g, Fiber <1g, Sugar 7g, Protein 0g, Phosphorus 5mg
Nana’s Fruit Cocktail Surprise
Serves 8, about 1/2 cup per serving
1 (8-ounce) container reduced-fat cottage cheese, well drained (see Tip)
1 (4-serving-size) package sugar-free orange gelatin mix
1 (8-ounce) can fruit cocktail in 100% juice, drained
2 cups fat-free frozen whipped topping, thawed
1 In a large bowl, combine cottage cheese, gelatin mix, and fruit cocktail. Gently fold in whipped topping until just combined.
2 Cover and refrigerate at least 1 hour, or until ready to serve.
To drain the cottage cheese, place a wire mesh strainer over a medium bowl, spoon cottage cheese into the strainer, and refrigerate for about an hour.
Choices/Exchanges, 1/2 carbohydrate
Calories 40, Calories From Fat 0, Total Fat 0.0g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 70mg, Potassium 50mg, Total Carbohydrates 5g, Fiber 0g, Sugar 4g, Protein 4g, Phosphorus 45mg