Corn and Onion au Gratin

Corn and Onion au Gratin

Just reading the list of ingredients is enough to start your appetite asking "What time is dinner?" If you like onions and you like corn, you're guaranteed to love this.
Serves 6

2 cups chopped onion
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
2 tablespoons canned chopped pimiento
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 1/2 cups frozen whole kernel corn
5 Ritz Reduced Fat Crackers, made into crumbs

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender. Stir in mushroom soup and Cheddar cheese. Add pimiento, parsley flakes, and black pepper. Mix well to combine. Cook over medium heat, stirring often until cheese melts. Stir in corn. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Bake 60 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

Each serving equals: HE: 1 Bread, 2/3 Vegetable, 2/3 Protein, 1/4 Slider, 8 Optional Calories
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255 Calories, 3gm Fat, 25gm Protein,
25gm Carbohydrate, 349mg Sodium, 3gm Fiber
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DIABETIC: 1 1/2 Starch, 1/2 Vegetable, 1/2 Meat

"Cooking Healthy With a Man in Mind, pg. 155"

Corned Beef and Cabbage Quiche

Corned Beef and Cabbage Quiche


Here's another "meal-in-a-piecrust" that appeals to the deli lover in every man! It's a good choice for Sunday brunch or an easy supper on the weekend, and it packs lots of good nutrition into a super-tasty dish.

1 refrigerated unbaked 9-inch Pillsbury piecrust
1/2 cup chopped onion
3 1/2 cups purchased coleslaw mix
2 (2.5-ounce) packages Carl Buddig 90% lean corned beef, finely chopped
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese
3 eggs or equivalent in egg substitute
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/8 teaspoon black pepper

Preheat oven to 350 degrees. Place piecrust in a 9-inch pie plate. Flute edges. In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender. Add coleslaw mix and corned beef. Mix well to combine. Continue cooking until cabbage is tender, about 10 minutes. Evenly spread vegetable mixture in bottom of unbaked piecrust. Sprinkle cheese over top of mixture. In a medium bowl, beat eggs with a fork. Add evaporated skim milk and black pepper. Mix well to combine. Pour egg mixture over the cheese. Bake 35 to 40 minutes or until golden brown. Place pie plate on a wire rack and allow to set 5 minutes. Cut into 8 servings.

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

Each serving equals:
HE: 1 1/2 Protein (1/3 limited), 1 Vegetable, 1/2 Bread, 1/3 Skim Milk, 1/2 Slider, 13 Optional Calories
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222 Calories, 10gm Fat, 12gm Protein,
21gm Carbohydrate, 518mg Sodium, 1gm Fiber
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DIABETIC: 1 Meat, 1 Starch, 1 Fat, 1/2 Vegetable

"Cooking Healthy With a Man in Mind, pg. 226"

Pistachio Creme Fruit Salad

Pistachio Creme Fruit Salad


Sometimes I believe in going back to basics when preparing food for the men in my life. In this case I mixed up a fun-flavor pudding with man-pleasing pineapple, then added bananas and marshmallows to boost the playful quotient. Men are like kids in a candy store when they see those marshmallows peeping out!
Serves 6 (2/3 cup)

1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait plain fat-free yogurt
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup Cool Whip Lite
1/2 cup (1 ounce) miniature marshmallows
1 cup (1 medium) diced banana

In a large bowl, combine dry pudding mix and dry milk powder. Add yogurt and undrained pinapple. Mix gently to combine. Stir in Cool Whip Lite. Add marshmallows and bananas. Mix gently to combine. Cover and refrigerate at least 15 minutes. Gently stire again just before serving.

Each serving equals:
HE: 2/3 Fruit, 1/3 Skim Milk, 1/2 Slider, 5 Optional Calories
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125 Calories, 1gm Fat, 3gm Protein,
26gm Carbohydrate, 258mg Sodium, 1gm Fiber
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DIABETIC: 1 Fruit, 1/2 Starch

"Cooking Healthy With a Man in Mind, pg. 134"

Pistachio Apple Cream Salad

Pistachio Apple Cream Salad


I admit this is an unusual combination, but blending the pistachio pudding and the apple produces such a pretty mix of colors. Men may not admit they want things that look attractive but they definitely do, from this appetizing apple salad to the apples of their eyes!
Serves 6 (2/3 cup)

1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
1 cup (one 8-ounce can) pineapple tidbits, packed in fruit juice, undrained
1/3 cup Cool Whip Lite
2 cups (4 small) cored, unpeeled, diced Red Delicious apples
1/2 cup (1 ounce) miniature marshmallows
2 tablespoons (1/2 ounce) chopped pecans

In a large bowl, combine dry pudding mix and dry milk powder. Add water and undrained pineapple. Mix well using a wire whisk. Blend in Cool Whip Lite. Add apples, marshmallows, and pecans. Mix well to combine. Cover and refrigerate at least 30 minutes. Gently stire again just before serving.

Each serving equals:
HE: 1 Fruit, 1/2 Skim Milk, 1/3 Fat, 1/4 Slider, 14 Optional Calories
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130 Calories, 2gm Fat, 3gm Protein,
25gm Carbohydrate, 257mg Sodium, 1gm Fiber
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DIABETIC: 1 Fruit, 1/2 Fat, 1/2 Starch

"Cooking Healthy With a Man in Mind, pg. 130"

Cherry Chocolate Parfait

Cherry Chocolate Parfait

This tastes just like chocolate-covered cherries.
Serves 8

1 (4-serving) package JELL-O sugar free chocolate cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free cherry gelatin
1 1/2 cups water*
2 cups (one 16-ounce can) tart red cherries, packed in water, undrained
1 teaspoon brandy extract
1 (4-serving) package JELL-O sugar-free instant chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup +2 tablespoons purchased graham cracker crumbs or 6 (2 1/2-inch) squares made into crumbs
1 tablespoons (1/4 ounce) mini-chocolate chips

In a medium saucepan, combine dry cook-and-serve pudding, dry gelatin, and 1/2 cup water. Stir in undrained cherries. Cook over medium heat, stirring often, until mixture thickens and starts to boil, being careful not to crush cherries. Remove from heat. Stir in brandy extract. Place pan on a wire rack and allow to cool completely, about 20 minutes. In a large bowl, combine dry instant pudding, dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in full 1/3 cup Cool whip Lite. Add cooled cherry mixture. Mix gently to combine. For each parfait, spoon about 1/3 cup pudding mixture into a parfait glass. Sprinkle 1 tablespoon graham cracker crumbs over pudding, spoon a full 1/4 cup pudding mixture over crumbs, then garnish with 1 tablespoon Cool Whip Lite. Top each with 1/2 teaspoon chocolate chips. Refrigerate at least 15 minutes.

Each serving equals:
HE: 2/3 Fruit, 1/3 Bread, 1/3 Skim Milk, 3/4 Slider, 9 Optional Calories
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162 Calories, 2gm Fat, 6gm Protein,
30gm Carbohydrate, 421mg Sodium, 1gm Fiber
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DIABETIC: 1 Fruit, 1 Starch

"Cooking Healthy With a Man in Mind, pg. 232"

Carrot French Pennies

Carrot French Pennies


This is another of my 1950's Midwestern classics, originally made using tomato soup. Here, the French dressing "dresses" it up in a way that makes it perfect dinner party dish!
Serves 6 (2/3 cup)

3/4 cup Kraft Fat Free French Dressing
1 teaspoon prepared mustard
1/2 teaspoon Worcestershire sauce
1 teaspoon dried parsley flakes
4 cups (two 16-ounce cans) sliced carrots, rinsed and drained
1/4 cup chopped green bell pepper
1/4 cup chopped onion

In a medium bowl, combine French dressing, mustard, Worcestershire sauce, and parsley flakes. Add carrots, green pepper, and onion. Mix well to combine. Cover and refrigerate at least 2 hours. Gently stir again just before serving.

Each serving equals:
HE: 1 1/2 Vegetable, 1/4 Slider, 10 Optional Calories
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60 Calories, 0 gm Fat, 1gm Protein,
14gm Carbohydrate, 297mg Sodium, 2gm Fiber
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DIABETIC: 1 1/2 Vegetable, 1/2 Starch

"Cooking Healthy With a Man in Mind, pg. 106"

Ruby Rio Stroganoff

Ruby Rio Stroganoff


This is a truly rich and savory noodle dish, with extra tangy taste provided by the blend of salsa and tomato soup. It's fit to please the appetite of the Tsar!
Serves 4

8 ounces ground 90% lean turkey or beef
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/4 cup Land O Lakes fat-free sour cream
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
1/2 cup chunky salsa (mild, medium, or hot)
1 teaspoon dried parsley flakes
2 cups hot cooked noodles, rinsed and drained


In a large skillet sprayed with olive oil-flavored cooking spray, brown meat. Stir in tomato soup and sour cream. Add mushrooms, salsa, and parsley flakes. Mix well to combine. Lower heat. Simmer 5 minutes or until mixture is heated through, stirring occasionally. For each serving, place 1/2 cup noodles on plate and spoon about 3/4 cup meat mixture over top.

HINT: 1 3/4 cups uncooked noodles usually cooks to about 2 cups.

Each serving equals:
HE: 1 1/2 Protein, 1 Bread, 1/2 Vegetable, 3/4 Slider
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271 Calories, 7 gm Fat, 16gm Protein,
36gm Carbohydrate, 562mg Sodium, 5gm Fiber
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DIABETIC: 2 Starch, 1 1/2 Meat, 1/2 Vegetable


"Cooking Healthy With a Man in Mind, pg. 183"