Ingredients

• 2 cups unbleached all-purpose flour
• 1 cup granulated sugar
• 2 teaspoons baking soda
• 1/4 teaspoon salt (optional)
• 1 can (20 ounces) unsweetened crushed pineapple, in juice (not drained)
• 1/2 cup egg substitute (equal to 2 eggs)

Procedure :

• Preheat oven to 350 degrees.
• Combine the first four ingredients in a medium bowl.
• Mix pineapple with egg substitute.
• Add to dry ingredients and mix until blended.
• Pour into a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray.
• Bake for 30–35 minutes.

Makes 16 servings
Each Serving
Carb Servings: 2
Exchanges : 2 carbohydrate

Nutrient Analysis :

Calories : 121
Total fat : 0g
Saturated fat : 0g
Cholesterol : 0mg
Sodium : 172mg
Total carbohydrate : 28g
Dietary fiber : 1g
Sugars : 15g
Protein 3g

Ingredients

• 1 package (16 ounces) low-fat turkey smoked sausage
• 1 medium onion chopped
• 4 cans (about 15 ounces each) of beans of your choice, drained and rinsed, (beans that work well are: black, kidney, pinto, garbanzo, lima)
• 1 can (14.5 ounces) diced tomatoes*, not drained
• 2 cups fat-free chicken broth*
• 2 cups water
• 1 can (4 ounces)
• diced green chiles
• 1/2 cup salsa, thick and chunky
• 1 cup chopped fresh cilantro

Procedure

• Cut sausage into bite-size pieces.
• In a large kettle, combine all ingredients except the cilantro.
• Bring to a boil.
• Reduce heat to low.
• Cover and simmer for 10 minutes.
• Serve topped with cilantro.

Note: One serving is an excellent source of fiber. This recipe is higher in sodium and should be limited by those on a low-sodium diet.

*Sodium is figured for no added salt/reduced sodium.
** Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.

Makes 12 cups
(8 servings)

Each Serving: 1 1/2 cups

Carb Servings**: 2

Exchanges** :
2 starch
1 vegetable
2 lean meat

Nutrient Analysis :

Calories : 261
Total fat : 6g
Saturated fat : 2g
Cholesterol : 35mg
Sodium : 877mg
Total carbohydrate : 38g
Dietary fiber : 12g
Sugars : 8g
Protein : 19g

Ingredients

• 1 pound skinless, boneless chicken breasts
• 3 green onions chopped
• 1 cup chopped tomato
• 1 can (4 ounces) diced green chilies
• 1/4 teaspoon salt (optional)
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground black pepper

Conventional oven: Preheat oven to 350 degrees. Spray an 8” × 8” pan with nonstick cooking spray. Arrange chicken in the pan. Top with remaining ingredients. Bake uncovered for 25–35 minutes or until chicken is done.

Barbecue or broiler: Barbecue or broil chicken about 3–4 minutes on each side or until done. Mix remaining ingredients in a microwave-safe bowl. Cover, venting the lid, and cook on high in microwave until heated throughout, about 2 minutes. Pour over cooked chicken.

Microwave oven: Arrange chicken in a microwave-safe dish that has been sprayed with nonstick cooking spray. Top with remaining ingredients. Cover, venting the lid, and cook on high for 6–8 minutes, rotating 1/4 turn halfway through cooking time. Time will vary with thickness of chicken.

Makes 4 servings

Each Serving
1/4 recipe

Carb Servings: 0

Exchanges : 3 lean meat

Nutrient Analysis :

Calories : 147
Total fat : 3g
Saturated fat : 1g
Cholesterol : 69mg
Sodium : 77mg
Total carbohydrate : 4g
Dietary fiber : 1g
Sugars : 2g
Protein 26g