Recipe By :JoAnna M. Lund
Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes
Amount Measure Ingredient -- Preparation Method
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16 ounces ground 90% lean beef
1/4 cup yellow cornmeal -- (1 1/2 ounce)
1/2 cup finely chopped onion
1/2 cup chopped green bell pepper
1 3/4 cup Hunt's chunky tomato sauce -- (one 15-oz. can) divided. see
recipe
1 1/2 teaspoon chili seasoning
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes
1/4 teaspoon dried minced garlic
As Cliff and I have driven all across America to share my Healthy
Exchanges recipes, we've thoroughly enjoyed tasting regional variations of
traditional recipes. When I stirred cornmeal instead of bread crumbs into
this meatloaf mix, it brought back tasty memories of our time in the
Southwest.
1. Preheat oven to 350 degrees F. Spray an 8-by-8-inch baking dish with
olive oil-flavored cooking spray. In a large bowl, combine meat, cornmeal,
onion, green pepper, 1/4 cup tomato sauce and chili seasoning. Mix well
to combine. Pat mixture into prepared baking dish. In a small bowl,
combine remaining 1 1/2 cups tomato sauce, Brown Sugar Twin, parsley
flakes, and garlic. Pour mixture evenly over meat loaf. Bake for 50 to 55
minutes. Place baking dish on a wire rack and let set for 5 minutes. Cut
into 6 servings.
Source:
"Penny-Pinching Main Dishes Cookbook, page 139"
Copyright:
"Healthy Exchanges, Inc., 1998 ISBN 0-399-52426-6"
Yield:
"6 servings"
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NOTES : Submitted by Geri on 6/11/99 to the Healthy Exchanges
Website. MC formatted by Pamela S. on 6/11/99. Shared by Pamela S.
on 8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
1. In a large skillet sprayed with nonstick spray, brown meat & onion.
Add Diet Coke and meat seasoning. Mix well to combine. Lower heat and
simmer for 15 minutes or until most of the liquid has evaporated., stirring
occasionally. For each sandwich, fill a bun with about 1/3 cup of mixture.
Serves 12.
Serving size (1 sandwich)
According to the newsletter:
Healthy Exchanges:2 Protein, 1 Bread, 1/4 Vegetable
Per serving: 199 Cal, 7g Fat, 18g Pro, 16g Carb, 232mg Sod, 3mg Chol,
1g Fib
Diabetic Exchanges:
Weight Watcher Points: 4
NOTES : Submitted by Heather on 6/2/99 to the Healthy Exchanges
Website. MC formatted by Pamela S. on 6/2/99. Shared by Pamela S. on
8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0
Mexican Green Chili-
Source: Weight Watchers Magazine, Jan/Feb 99
1 1/2 lbs lean top round, cut into 1" pieces
1 16 oz jar of tomatillo salsa
1 14 1/2 oz can of Mexican style stewed tomatoes
1 14 1/4 oz can of beef broth
2 4.5 oz cans of chopped green chiles
1 cup chopped onion
2 t ground cumin
2 t bottled minced garilc
2 t chili oil
Combine all ingredients in crock pot, stir well, cook for 8 hours on low
9 1 cup servings
3 points/ exchanges: 2 lean meat, 2 veg
Cal: 156, Fat: 4.2 g, Fiber: 1 g
** I can never find the tomatillo salsa, I have used regular salsa and picante sauce and it turns out great.
Recipe By :JoAnna M. Lund with Barbara Alpert
Serving Size : 4 Preparation Time :0:00
Categories : Beef Casseroles
Amount Measure Ingredient -- Preparation Method
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8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup frozen whole kernel corn
1/2 cup (2.5 oz jar) sliced mushrooms -- drained
1/4 cup (1 oz) slices ripe olives
1 1/2 cups hot cooked rotini pasta -- rinsed and drained
1 (10 3/4 oz) can Healthy Request tomato soup
1/2 cup chunky salsa -- (mild, medium, or hot)
1 tablespoon Brown Sugar Twin
1/3 cup (1 1/2 oz) shredded Kraft reduced-fat
Cheddar cheese
"Here's a cousin of my classic Healthy JO's, a lively, meaty festival of flavors perfect for fall football potlucks and full of cozy warmth. When it comes bubbling and brown from the oven, your taste buds are sure to sizzle!"
1. Preheat oven to 350 degrees F. Spray and 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine, Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 4 servings. Freezes well.
Hints: 1. 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups.
2. Also good topped with 1 tablespoon fat-free sour cream.
Recipe By :JoAnna M. Lund
Serving Size : 4 Preparation Time :0:00
Categories : Casseroles Mexican
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground 90% lean turkey or beef
2 teaspoons Jo's Taco seasoning
1 cup (8-ounce can) Hunt's Tomato Sauce
6 ounces (one 8-ounce can red kidney beans -- rinsed and drained
1 1/2 cups peeled and chopped fresh tomatoes
1 1/2 cup (2 1/4 oz.) coarsely broken Doritos WOW
Nacho chips
3/4 cup Land ' O Lakes no-fat sour cream
1/2 cup sliced green onion
1/2 cup shredded Kraft reduced-fat Cheddar cheese -- plus
1 tablespoon shredded Kraft reduced-fat Cheddar cheese -- (2 1/4 ounces)
1. Preheat oven to 350 degrees. Spray 8-by-12-inch baking dish with olive-oil flavored cooking spray. In a large skillet sprayed with olive oil flavored cooking spray, brown meat (I added i/2 large onion, chopped, because we LOVE onion). Stir in tomato sauce and Taco seasoning. Add beans and 1/2 cup tomatoes. Mix well to combine. Lower heat and let simmer 6-8 minutes. Arrange nacho chips in prepared baking dish. Spoon meat mixture evenly over chips. Spread sour cream evenly over meat mixture. Top with green onion, remaining 1 cup tomatoes, and then cheddar cheese. Bake for 20-30 minutes or until bubbly and hot. Place dish on a wire rack and let set 5 minutes. Divide into 6 servings. Freezes well.
HINT: Substitute any reputable brand for Jo's seasoning.
NOTES : Submitted by Dessert Rose on 12/5/1999 to the Healthy Exchanges Website. MC formatted by Pamela S. on 12/6/1999. Shared by Pamela S. on 1/5/2000 to the Weight Watchers Forum.
Recipe By :Unknown (possibly a JoAnna M. Lund cookbook)
Serving Size : 4 Preparation Time :0:00
Categories : Mexican
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 teaspoon minced garlic
1 cup chunky salsa
1 teaspoon Jo's chili seasoning
8 (6-inch) flour tortillas
1/4 cup no-fat sour cream
1. Preheat oven to 475 degrees F. Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa (I used more salsa in the meat mixture), and Jo's chili seasoning. Lower heat and simmer for 5 minutes. Spoon 1/4 cup meat mixture into center of each tortilla. Lightly spray tops with butter-flavored cooking spray. Bake for 12 to 14 minutes or until golden brown. For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top. Serves 4 (2 each).
Serving size (2 chimichangas)
This came with the recipe:
Per serving: 276 Cal, 8g Fat, 2g Fiber
Healthy Exchanges: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Opt. Cal.
Diabetic: 2 Starch, 1 1/2 Meat, 1 Vegetable
Weight Watcher Points: 6
Cuisine:
"Mexican"
Source:
"Posted by Peg on 9/11/99 to the Healthy Exchanges Website"
Yield:
"8 chimichangas"
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NOTES : Submitted by Peg on 9/11/99 to the Healthy Exchanges Website. MC formatted by Pamela S. on 9/13/99. Shared by Pamela S. on 11/2/99 to the Weight Watchers Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0
Julie... this is my favorite stuffed cabbage recipe. Hope you like it also.
STUFFED CABBAGE ROLLS
Mix together:
1 lb lean burger 24 pt
1/2c. cooked rice 2- 21/2 pt
1 egg 2 pt
1/4c raisins 2 pt
salt-pepper
Core and soften 1 large head cabbage in very hot water. Peel leaves apart, trim down the thick center veins on leaves so will roll better. Place some mixture on leaves, fold in sides and roll up, securing with a toothpick. Chop any extra cabbage and place in bottom of pot. Snugly place rolls on top.
On top of rolls add:
2c. tomatoes, canned
1/4c. brown sugar 4 pt
1/4c. raisins 2 pt
juice of 1 lemon
1 onion, sliced
1c water
Bring to boil, reduce heat and simmer at least an hour.
36 points total
Haven't made these in awhile but seem to remember I had 6-8 rolls. Your pts. would depend on how many served of course.
Enjoy!!
Here is a recipe for the Lebanese version of cabbage rolls known as yubra. It's been "Americanized" a bit, but good and good for you.
One large cabbage
8oz super lean ground beef (Points based on 96% lean
2 cups cooked rice
minced garlic -at least a tablespoon, more if you like
chopped onion -at least 1/2 cup, better with more!
a sprink of two of ground cinnamon
26 oz can of tomato sauce
v-8 juice
Start a large pot of water boiling, add cabbage. As out leaves become soft enough, cut them away from the head and remove from water. You need about 20 whole leaves. Use the remaining cabbage to make zero point soup.
Cut leaves in half, removing tough spine. Mix beef, rice, garlic, onion, cinnamon, and enough tomato sauce to make a thick paste. Please a tablespoon of mixture on short end of cabbage leaf and roll to the other end. Place roll in a baking dish and repeat. Cover rolls with remaining tomato sauce and V-8 juice as needed. Bake for 30-45 minutes or until cabbage is tender.
Recipe By : Weight Watchers Quick Start Plus Cookbook Page 318
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1/2 teaspoon vegetable oil
1/4 cup diced onion
10 ounces ground chuck
1 tablespoon chopped fresh parsley
1 tablespoon plain low-fat yogurt
1/4 teaspoon worcestershire sauce
dash salt
dash pepper
dash ground thyme
1 ounce cheddar cheese -- or American cheese
2 hamburger buns -- 2 ounces each
2 iceberg lettuce leaves
1/2 medium tomato -- sliced
1/2 medium dill pickles -- sliced
1. In small nonstick skillet heat oil; add onion and saute until golden. Transfer onion to a bowl and add ground chuck, parsley, yogurt, worcestershire sauce, and seasonings; combine thoroughly. Shape into 2 equal patties and place on broiling pan; broil, turning once, for 7 to 10 minutes on each side or until done to taste. Top each patty with 1/2 ounce cheese and broil just until cheese is melted.
To serve, line bottom half of each roll with a lettuce leaf. Top each with half of the tomato and pickle slices, a cheese-topped patty, and top half of roll.
Each serving provides: 4 1/2 Protein Exchanges; 2 Bread Exchange; 1 1/2 Vegetable Exchanges; 15 Optional Calories
Per serving: With cheddar cheese: 622 calories; 40 g protein; 35 g fat; 35 g carbohydrates; 193 mg calcium; 764 mg sodium; 125 mg cholesterol
With American cheese: 618 calories; 40 g protein; 35 g fat; 35 g carbohydrates; 178 mg calcium; 879 mg sodium; 124 mg cholesterol
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NOTES : Per MasterCook database the following nutritional analysis is provided: