Makes 4 servings
Preparation time: 5 minutes
Cooking time: none
Serves: 4 Serving size: 3/4 cup

1 cup plain soy drink

1 cup orange juice

1 medium banana

1 teaspoon vanilla extract

8 ice cubes

1/2 teaspoon ground allspice                                  

In a blender, combine the soy drink, juice, banana, vanilla, and ice cubes until smooth. Pour into glasses and sprinkle with the allspice.

Soy drink is a lactose-free, milk-like product that has been fortified with calcium and other nutrients to make it fairly comparable nutritionally to cow's milk. It smells and looks slightly different than cow's milk, so don't be surprised when you first open it! After opening, you need to use it within 7-10 days--try making more Soya with Fruit Nog, or pouring it on your breakfast. 


Calories 78

Calories from Fat 5
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 23mg
Carbohydrate 17g
Dietary Fiber 1g
Protein 2g

1 cup diced celery

1/2 cup low-calorie bleu cheese dressing

 

Combine all of the ingredients and serve on lettuce.

Total Calories: 203.0

Carbohydrate: 35.8 (gm)

Protein: 4.2 (gm)

Fat: 74 (gm)

Saturated Fat: 0.0 (gm)

Cholesterol: 0.0 (gm)

1 tsp salt

1/4 cup evaporated skim milk

1/4 cup diet mayonnaise

2 tbsp cider vinegar

1 tsp dry mustard

1 large red apple, diced

6 lightly packed cups shredded green cabbage (about a 2 1/4 lb headed)

Whisk together all of the ingredients, except the apple and cabbage, in a medium mixing bowl. Then mix in the apple and cabbage. Cover the coleslaw and chill it until ready to serve.

Total Calories: 358.2

Calories per serving : 59.7

Carbohydrate (gm) : 60

Protein (gm) : 10.5

Total Fat (gm) : 13

Saturated Fat (gm) : 2.7

Cholesterol (gm) : 51.5

Makes 8 servings

4 tablespoons granulated sugar
3 teaspoons cornstarch
1/8 teaspoon salt
1-1/3 cups low-fat (1%) milk
1 egg, lightly beaten
3/4 teaspoon vanilla extract
1-1/2 cups frozen fat-free whipped topping
1 ounce pkg lady fingers cookies (about 24), each broken in half
3 cups fresh raspberries (reserve 1/2 cup for topping)


1. In a medium nonstick skillet, whisk the sugar, cornstarch, and salt. Add the milk and stir to blend. Cook over medium heat, stirring constantly, until mixture bubbles and thickens, about 4 minutes. Remove from the heat.
2. In a small bowl, combine the egg with 1/4 cup of the hot mixture; stir to blend. Add back to the skillet and cook over medium heat, stirring constantly, until the mixture begins to bubble, about 3 minutes. Remove from the heat and transfer to a medium bowl; cool 5 minutes. Stir in the vanilla. Fold in 1 cup of the whipped topping until well blended.
3. In a deep 2-qt glass bowl, line the bottom and sides with 8 ladyfingers, breaking some if needed to fit. Sprinkle 3/4 cup of the raspberries in the bowl and top with 1/2 of the custard. Repeat another layer of 8 ladyfingers, 3/4 cup raspberries, and the remaining custard. Top with the remaining 8 ladyfingers, 1/2 cup of the whipped topping, and the remaining raspberries.
4. Cover and chill for at least 4-8 hours or overnight.

Calories 166(Calories from Fat 15)

NOTE:
This recipe leaves out the rum but includes directions for making your own creamy custard. Ladyfinger cookies, sometimes called savoiardi biscuits, can be found in the specialty cookie section of some grocery stores and gourmet grocery stores, or sometimes in the freezer section of your grocery store. Fresh raspberries are the best, but an equal amount of frozen will work too; but don't thaw before using. This dish is best if made ahead 4-8 hours or overnight.

Makes 4 servings

INGREDIENTS:
1 pound white fish, fresh or frozen                          
 2 cups assorted fresh mixed fruits (strawberries, grapes, and melon work well)
1/3 cup sliced celery                                        
1 tablespoon lite mayonnaise                                  
1/3 cup low-fat lemon-flavored yogurt                        
2 scallion, thinly sliced                                    
12 leafs tender lettuce

1.  Steam or poach fish until just cooked.  It will be white all the way through and flake easily.
2.  Drain well and chill.  Flake into chunks.
3.  Combine with fruit and celery
4.  Combine mayonnaise, yogurt, and onions. Pour over fish mixture and stir gently.
5.  Refrigerate until ready to serve.  Serve on lettuce.


EXCHANGES:
Learn Meat  4
Fruit            1
Fat              1

NUTRITION FACTS:
Calories 192
Carbohydrate 14 grams
Protein 26 grams
Fat 4 grams
Saturated fat 1 gram
Cholesterol 51 milligrams
Fiber 2 grams
Sodium 152 milligrams

4 cups wheat or corn flake cereal
1/3 cup sliced almonds
1 package (8 ounces) mixed dried fruit (1 1/2 cups), cut into 1/2-inch pieces
1/4 cup packed brown sugar
2 tablespoons butter or margarine
2 teaspoons ground cinnamon
1 teaspoon ground ginger

1. Heat oven to 300 degree C. Place cereal, almonds and fruit in large bowl. Heat brown sugar and butter in 1-quart saucepan over low heat, stirring occasionally, until butter is melted. Stir in cinnamon and ginger.
2. Pour sugar mixture over cereal mixture; toss until evenly coated. Spread in ungreased jelly roll pan, 15"x10"x1 inch.
3. Bake 15 minutes, stirring twice. Cool 30 minutes. Store in airtight container at room temperature.

Makes 14 servings
14 servings (1/2 cup each)
Prep: 15 min
Bake: 15 min
Cool: 30 min

NUTRITION FACTS: High in iron and folic acid; good source of fiber
1 Serving:

• Calories 130 (Calories from Fat 25);
• Fat 3g (Saturated 1g);
• Cholesterol 5mg;
• Sodium 85mg;
• Potassium 240mg;
• Carbohydrate 27g (Dietary Fiber 3g);
• Protein 2g

% DAILY VALUE:
Vitamin A 14%;
Vitamin C 0%;
Calcium 8%;
Iron 32%;
Folic Acid 28%;
Magnesium 6%