Thanksgiving Pumpkin Pie

Thanksgiving Pumpkin Pie


I don't know if there is a rule book somewhere that says pumpkin pie must be served on Thanksgiving, but if there isn't, there should be! After all, this old-fashioned dessert was likely served at the very first Thanksgiving, and I'm willing to believe that every scrumptious slice served helped cement the friendship of the colonists and the natives who would together build the new land.
Serves 8

1 Pilsbury refrigerated unbaked 9-inch piecrust
1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/2 cups water
2 cups (one 15-ounce can) pumpkin
2 eggs, beaten or equivelent in egg substitute
1/2 cup of granulated Splenda
1 1/2 teaspoons pumpkin pie spice
1 cup Cool Whip Lite Instructions

Preheat oven to 450 degrees. Place piecrust in a 9-inch pie plate and flute edges. In a small bowl, combine dry milk powder and water. In a large bowl, combine pumpkin eggs, and milk mixture. Stir in Splenda and pumpkin pie spice. Pour mixture into prepared piecrust. Bake for 10 minutes. Reduce heat to 350 degrees and continue to bake for 40 to 45 minutes or until knife inserted near center comes out clean. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings. When serving, top each piece with 2 tablespoons Cool Whip Lite.

Each serving equals: HE: 1/2 Skim Milk, 1/2 Vegetable, 1/4 Protein (limited), 3/4 Slider, 16 Optional Calories
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209 Calories, 9gm Fat, 7gm Protein, 25gm Carbohydrate,
180mg Sodium, 162mg Calcium, 2gm Fiber *************************************************************
DIABETIC: 1 1/2 Starch, 1 Fat, 1/2 Skim Milk

"Cooking Healthy Across America, pg. 49"

Skillet Hamburger Stroganoff

Skillet Hamburger Stroganoff

Serves 4

8 ounces ground turkey or beef (90% lean)
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup canned sliced mushrooms, drained
1/2 teaspoon salt and pepper
1 3/4 cups cooked noodles
1/4 cup reduced calorie sour cream
1/2 teaspoon diced parsley

In large skillet brown meat and onions. Add soup, mushrooms, salt, pepper and noodles. Stir well to combine. Simmer 10 minutes. Remove from heat. Stir in sour cream and parsley. Serve at once.

Each serving equals:
HE: 1 1/2 Protein, 1 Bread, 1/2 Vegetable, 16 Optional Calories

"Healthy Exchanges Food Newsletter, March 1992 page 8"

Molokai Pie

Molokai Pie 

Molokai, the 5th largest Hawaiian island is named "The Friendly Isle" and after serving this pie you will have all kinds of friends!
Serves 8

2 (8-ounce) cans crushed pineapple, packed in fruit juice, undrained
1/2 cup water
1 (4-serving) package JELL-O sugar-free lemon gelatin
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2 teaspoons lemon juice
1 cup Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust
2 tablespoons chopped pecans

In a medium saucepan, combine undrained pineapple, water, dry gelatin, dry pudding mix, and dry milk powder. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Stir in lemon juice. Cool for 15 minutes. Fold in Cool Whip Lite. Mix gently to combine. Spread mixture into pie crust. Evenly sprinkle pecans over top. Refrigerate for at least 2 hours. Cut into 8 servings.

Each serving equals:
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175 Calories, 7gm Fat, 4gm Protein, 24gm Carbohydrate,
212mg Sodium, 85mg Calcium, 1gm Fiber *************************************************************
DIABETIC: 1 Starch, 1 Fat, 1/2 Fruit

 "Healthy Exchanges Food Newsletter, March 1997 pg. 7"

Zucchini Goulash

Zucchini Goulash


Serves 4 (1 cup)
*Freezes Well

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 1/2 cups diced unpeeled zucchini
1 1/2 cups fresh or frozen whole-kernel corn, thawed
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon JO's Chili Seasoning
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in zucchini, corn, tomato sauce, Brown Sugar Twin, and JO's Chili Seasoning. Add Cheddar cheese. Mix well to combine. Lower heat and simmer for 5 to 7 minutes, or until zucchini is tender, stirring occasionally.

HINT:
1.Thaw corn by placing in a colander and rinsing under hot water for one minute.
2. Substitute any reputable brand for JO's Chili Seasoning.

Each serving equals: HE: 2 1/2 Protein, 2 Vegetable, 3/4 Bread, 1 Optional Calorie
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228 Calories, 8gm Fat, 19gm Protein, 20gm Carbohydrate,
607mg Sodium, 161mg Calcium, 3gm Fiber
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DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"Corn... On & Off the Cob Cookbooklet, page 45."

Zucchini Corn Bread Ole'

Zucchini Corn Bread Ole'


Serves 8
*Freezes Well

2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water 1 teaspoon white vinegar
1 cup (6 ounces) yellow cornmeal
6 tablespoons all-purpose flour
1/2 teaspoon baking soda
1 teaspoon JO's Chili Seasoning
1 1/2 cups shredded unpeeled zucchini
2 cups (one 16-ounce can) cream-style corn
1/2 cup chunky salsa (mild, medium, or hot)
2 eggs or equivalent in egg substitute
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 375 degrees. Spray a 9-by-9-inch cake pan with olive oil-flavored cooking spray. In a small bowl, combine dry milk powder, water, and vinegar. Set aside. In a large bowl, combine cornmeal, flour, baking soda, JO's Chili Seasoning, and zucchini. Add corn, salsa, eggs, and milk mixture. Mix well to combine. Spread mixture into prepared cake pan. Sprinkle Cheddar cheese evenly over top. Bake for 45 to 55 minutes. Place cake pan on a wire rack and let set for 5 minutes. Cut into 8 servings.

HINT: Substitute any reputable brand for JO's Chili Seasoning.

Each serving equals:
HE: 1 3/4 Bread, 3/4 Protein (limited), 1/3 Vegetable, 1/4 Skim Milk
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203 Calories, 3gm Fat, 10gm Protein, 34gm Carbohydrate,
453mg Sodium, 172mg Calcium, 3gm Fiber
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DIABETIC: 2 Starch, 1/2 Meat, 1/2 Vegetable

"Corn... On & Off the Cob Cookbooklet, page 60."

Vegetable Potato Salad

Vegetable Potato Salad


Serves 6 (full 3/4 cup)

3 cups (16 ounces) diced cooked potatoes
1 cup (one 8-ounce can) whole-kernel corn, rinsed and drained
1/2 cup chopped celery
1/2 cup chopped carrots
1/4 cup sliced radishes
1/4 cup chopped onion
1/2 cup Kraft fat-free mayonnaise
2 teaspoons Splenda granular
2 teaspoons white vinegar
2 teaspoons prepared mustard
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper

In a large bowl, combine potatoes, corn, celery, carrots, radishes, and onion. In a small bowl, combine mayonnaise, Splenda, vinegar, mustard, parsley flakes, and black pepper. Add mayonnaise mixture to potato mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 Bread, 1/2 Vegetable, 14 Optional Calories
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92 Calories, 0gm Fat, 2gm Protein, 21gm Carbohydrate,
214mg Sodium, 17mg Calcium, 2gm Fiber
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DIABETIC: 1 1/2 Starch

"Corn... On & Off the Cob Cookbooklet, page 20."

The Desmond Pasta Ham Salad

The Desmond Pasta Ham Salad


Serves 4 (1 1/4 cups)

1/2 cup Kraft Fat Free Ranch Dressing
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
1 teaspoon parsley flakes
1/4 teaspoon black pepper
1 1/2 cups cold cooked rotini pasta, rinsed and drained
1/2 cup frozen whole-kernel corn, thawed
1/2 cup frozen peas, thawed
3/4 cup finely shredded fresh spinach
1/4 cup finely chopped onion
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham

In a large bowl, combine Ranch dressing, Parmesan cheese, parsley flakes, and black pepper. Add rotini pasta, corn, peas, spinach, onion, and ham. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT:
1. 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups.
2.Thaw corn by placing in a colander and rinsing under hot water for one minute.

Each serving equals:
HE: 1 1/4 Bread, 1 1/4 Protein, 1/2 Vegetable, 1/2 Slider, 10 Optional Calories
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218 Calories, 2gm Fat, 12gm Protein, 38gm Carbohydrate,
771mg Sodium, 23mg Calcium, 4gm Fiber
****************************************
DIABETIC: 2 Starch, 1 1/2 Meat

"Corn... On & Off the Cob Cookbooklet, page 29."