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Ham and Corn Scallop

Ham and Corn Scallop

Cliff loves any kind of corn scallop, so I'm always creating new versions to please my truck-drivin' man's taste buds. The chunks of ham in this one make it even more satisfying than usual.
Serves 6

2 cups (one 16-ounce can) whole kernel corn, rinsed and drained
1/4 cup finely chopped green bell pepper
1/2 cup finely chopped onion
Full 1 1/2 cups (9 ounces) finely diced Dubuque 97% fat-free ham or any extra-lean ham
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 teaspoon prepared yellow mustard
1 teaspoon dried parsley flakes
1 cup (2 ounces) crushed Ritz Reduced Fat Crackers

Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine corn, green pepper, onion, and ham. Add mushroom soup, mustard, and parsley flakes. Mix well to combine. Stir in crushed crackers. Pour mixture into prepared baking dish. Bake 30 to 35 minutes. Place baking dish on a wire rack and allow to cool 2 to 3 minutes. Divide into 6 servings.

Each serving equals:
HE: 1 Bread, 1 Protein, 1/4 Vegetable, 1/2 Slider, 8 Optional Calories
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172 Calories, 4gm Fat, 10gm Protein,
24gm Carbohydrate, 670mg Sodium, 2gm Fiber
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DIABETIC: 1 1/2 Starch, 1 Meat

"Cooking Healthy With a Man in Mind, pg. 209"

Celery Seed Coleslaw

Celery Seed Coleslaw

This is an old standby I created for my son James. ver since he started talking at the age of two, coleslaw became his favorite food, but because he was still learning to talk at the time, he used to call it "cold-slop"! (I didn't take it personally, of course. I knew he loved it.)
Serves 4 (1/2 cup)

1/2 cup Kraft fat-free mayonnaise
1 tablespoon skim milk
1 teaspoon prepared mustard
Sugar substitute to equal 2 teaspoons sugar
1 teaspoon dried parsley flakes
1 teaspoon celery seed
3 cups purchased coleslaw mix

In a medium bowl, combine mayonnaise, skim milk, mustard, sugar substitute, parsley flakes, and celery seed. Add coleslaw mix. Stir well to combine. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

HINT: 2 1/2 cups shredded cabbage and 3/4 cup shredded carrots may be used in place of purchased coleslaw mix.

Each serving equals:
HE: 1 1/2 Vegetable, 1/4 Slider, 3 Optional Calories
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36 Calories, 0gm Fat, 1gm Protein,
8gm Carbohydrate, 242mg Sodium, 1gm Fiber
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DIABETIC: 1 1/2 Vegetable

"Cooking Healthy With a Man in Mind, pg. 111"

Western Macaroni Salad

Western Macaroni Salad

This brings together the two M's--macaroni and men--in an easy-to-fix, tangy, and pleasing dish that won that heart of Cliff's dad, Cleland. He things the combination of macaroni and tomatoes makes a perfect pair!
Serves 4 (3/4 cup)

1/2 cup Kraft Fat Free Catalina or French Dressing
1 teaspoon chili seasoning
1/2 cup chopped green bell pepper
1/2 cup chopped red onion
1/4 cup (1 ounce) sliced ripe olives
2 cups cold cooked macaroni, rinsed and drained
1 cup chopped fresh tomatoes

In a large bowl, combine Catalina dressing and chili seasoning. Stir in green pepper, onion, and olives. Add macaroni and tomatoes. Mix well to combine. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

HINT: 1 1/3 cups uncooked macaroni usually cooks to about 2 cups.

Each serving equals:
HE: 1 Bread, 3/4 Vegetable, 1/4 Fat, 1/2 Slider, 10 Optional Calories
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149 Calories, 1gm Fat, 3gm Protein,
32gm Carbohydrate, 363mg Sodium, 2gm Fiber
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DIABETIC: 1 1/2 Starch, 1/2 Vegetable

"Cooking Healthy With a Man in Mind, pg. 117"

Banana Split Shortcake

Banana Split Shortcake

You can never have enough banana split desserts, which is why I invent several new ones every year. The men who've loved Banana Split Pie (see Man-Pleasing Classics) always ask me for more of the same, so here's this season's sundae-in-a-shortcake! It's so full of fruit and fun, you're bound to make it a regular on your most-loved desserts list.
Serves 8

1 1/2 cups Bisquick Reduced Fat Baking Mix
1 (4-serving) package JELL-O sugar free instant banana cream pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup (1 ounce) chopped walnuts
1/3 cup (1 medium) mashed ripe banana
1 egg or equivalent in egg substitute, slightly beaten
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, drained and liquid reserved*
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
3 cups sliced fresh strawberries*
1/3 cup Splenda
1/2 cup Cool Whip Lite

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine baking mix, dry pudding mix, and dry milk powder. Stir in walnuts. In a small bowl, combine banana, egg, drained pineapple, applesauce, and vanilla extract. Add enough water to reserved pineapple juice to make 1/2 cup liquid. Stir gently to combine. Pour mixture into prepared baking dish. Bake 35 minutes or until golden brown. Place baking dish on a wire rack and allow to cool. Meanwhile, in a medium bowl, mash 1 cup strawberries with a fork. Stir in Splenda. Add remaining strawberries. Mix well to combine. Cover and refrigerate at least 30 minutes. Cut shortcakes into 8 pieces. For each serving, place 1 piece shortcake on dessert plate, spoon full 1/4 cup strawberry mixture over shortcake, and top with 1 tablespoon Cool Whip Lite.

Each serving equals:
HE: 1 Bread, 1 Fruit, 1/4 Skim Milk, 1/4 Protein, 1/4 Slider, 5 Optional Calories
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213 Calories, 5gm Fat, 6gm Protein,
36gm Carbohydrate, 460mg Sodium, 1gm Fiber
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DIABETIC: 1 1/2 Starch, 1 Fruit, 1 Fat

"Cooking Healthy With a Man in Mind, pg. 247"

My husband has a heart condition and must really watch his cholesterol count. Ever since his bypass surgery three years ago, it has been a real chore to give him meals he enjoys. That is, until I began receiving your recipes. 
--D.M., WI

Bar-B-Que Beef Strips

Bar-B-Que Beef Strips


Is there a man alive who doesn't love barbecue? I've never met one, you can be sure of that! Here's a quick and easy dish that delivers all the smoky-good taste without the fat and calories of the traditional version. Can't you hear those cowboys cheer?
Serves 6

16 ounces lean round steak, cut into narrow strips
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 tablespoon Worcestershire sauce
2 tablespoons Brown Sugar Twin
1 tablespoon prepared mustard
1/3 cup water
1/8 teaspoon black pepper
1 cup onion slices

In a large skillet sprayed with butter-flavored cooking spray, brown meat. In a medium bowl, combine tomato sauce, Worcestershire sauce, Brown Sugar Twin, mustard, water, and black pepper. Pour sauce mixture over meat. Layer onion slices over top. Cover. Lower heat and simmer 15 minutes, stirring occasionally. Good served over rice or pasta.

Each serving equals:
HE: 2 Protein, 1 1/2 Vegetable, 2 Optional Calories
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127 Calories, 3gm Fat, 19gm Protein,
6gm Carbohydrate, 530mg Sodium, 1gm Fiber
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DIABETIC: 2 Meat, 1 Vegetable

"Cooking Healthy With a Man in Mind, pg. 201"

Grande Potato Salad

Grande Potato Salad


Here's an intriguing Mexican version of the family favorite that tickles your taste buds and conjures up all those sunny flavors in each mouthful. Make it spicy or make it mild, it'll make you smile!
Serves 4 (1 cup)

3 full cups (16 ounces) diced cooked potatoes
3/4 cup diced celery
1/4 cup diced red onion
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2/3 cup Kraft fat-free mayonnaise
1/2 cup Land O Lakes fat-fat sour cream
2 teaspoons dried parsley flakes
1/2 cup chunky salsa (mild, medium, or hot)
1/3 cup (1 1/2 ounces) chopped ripe olives

In a large bowl, combine potatoes, celery, and onion. Stir in Cheddar cheese. In a medium bowl, combine mayonnaise mixture to potato mixture. Mix well to combine. Gently stir in olives. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 2/3 Bread, 2/3 Protein, 1/2 Vegetable, 1/4 Fat, 1/4 Slider, 8 Optional Calories
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138 Calories, 2gm Fat, 6gm Protein, 24gm Carbohydrate,
476mg Sodium, 1gm Fiber
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DIABETIC: 1 1/2 Starch, 1/2 Protein

"Cooking Healthy With a Man in Mind, pg. 120"

Mocha-Cream Shake

Mocha-Cream Shake


Most men can't resist a milk shake, and this one is especially good. Isn't it great to be able to drink this thick and creamy treat without fear of flab?
Serves 4

3 cups skim milk
1 (4-serving) package JELL-O sugar-free instant chocolate pudding mix
2 teaspoons instant coffee crystals
2 cups Wells' Blue Bunny Sugar Free and Fat Free Vanilla Ice Cream or any sugar-and fat-free ice cream
1/4 cup Cool Whip Lite

In a blender container, combine skim milk, dry pudding mix, and coffee crystals. Cover and process on BLEND until smooth, about 20 seconds. Evenly pour into 4 glasses and top each with 1 tablespoon Cool Whip Lite.

Each serving equals:
HE: 3/4 Skim Milk, 1 Slider, 8 Optional Calories
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161 Calories, 1gm Fat, 10gm Protein,
28gm Carbohydrate, 475mg Sodium, 0 gm Fiber
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DIABETIC: 1 Skim Milk, 1 Starch

"Cooking Healthy With a Man in Mind, pg. 300"