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"

Banana Buster Bread

Banana Buster Bread

Ask any man about his favorite tea bread, dense and fruity and oh-so-good, and he's more than likely to say "banana bread". But when he tastes this decadent creation, he'll surely have a new "best-loved"--it's so full of goodies it ought to be illegal, but it's not. Enjoy!
Serves 8

1 1/2 cups all-purpose flour
1 (4-serving) package JELL-O sugar free banana cream pudding mix
1 teaspoon baking soda
1 teaspoon baking powder
1/4 cup (1 ounce) chopped dry roasted peanuts
1/4 cup (1 ounce) mini-chocolate chips
2/3 cup (2 medium) mashed ripe bananas
1 egg or equivalent in egg substitute
1/2 cup unsweetened apple juice
1 teaspoon vanilla extract

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine flour, dry pudding mix, baking soda, and baking powder. Stir in peanuts and chocolate chips. In a medium bowl, combine mashed bananas, egg, applesauce, apple juice, and vanilla extract. Add banana mixture to flour mixture. Mix just until combined. Pour mixture into prepared loaf pan. Bake 55 to 60 minutes or until top tests done. Set pan on a wire rack to cool. Remove from pan and continue cooling on rack. Cut into 8 thick or 16 thin slices.

Each serving equals:
HE: 1 Bread, 2/3 Fruit, 1/4 Protein, 1/4 Fat, 13 Optional Calories
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150 Calories, 2gm Fat, 3gm Protein,
30gm Carbohydrate, 398mg Sodium, 1 gm Fiber
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DIABETIC: 1 Starch, 1 Fruit

"Cooking Healthy With a Man in Mind, pg. 289"

He-Man's Gravy and Biscuits

He-Man's Gravy and Biscuits

Convinced that no one could make a satisfying and healthy version of this Midwest classic? I've always liked a challenge. You'll quickly become a believer when you devour a serving of this healthy comfort food.
Serves 5

1 (7.5-ounce) can Pillsbury refrigerated buttermilk biscuits
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
1 tablespoon Brown Sugar Twin (or Splenda)
2 tablespoons Hormel Bacon Bits
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 450 degrees. Spray a cookie sheet with butter-flavored cooking spray. Separate biscuits and arrange on prepared cookie sheet. Lightly spray tops of biscuits with butter-flavored cooking spray. Bake 8 minutes. Place a cookie sheet on a wire rack while preparing meat sauce. Meanwhile, in a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and green pepper. Stir in tomato sauce, mushrooms, Brown Sugar Twin, bacon bits, and Cheddar cheese. Continue cooking stirring often, until cheese melts and mixture is heated through. For each serving, place 2 warm biscuits on plate and spoon about 2/3 cup meat sauce over top.

Each serving equals:
HE: 2 Protein, 2 Vegetable, 1 1/2 Bread, 10 Optional Calories
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264 Calories, 8gm Fat, 19gm Protein,
29gm Carbohydrate, 1,020mg Sodium, 3 gm Fiber
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DIABETIC: 2 Meat, 2 Vegetable, 1 1/2 Starch

"Cooking Healthy With a Man in Mind, pg. 195"

Tortilla Fruit Rollups

Tortilla Fruit Rollups

These were even better than I imagined when we tested them on afternoon in JO's Kitchen Cafe. I think they're a fun end to a spicy Mexican meal and a sweet way to enjoy ripe, fresh fruit and custard. These are easy to make for a party or a crown, so for it. Ole!
Serves 8

2 (4-serving) packages JELL-O sugar-free vanilla cook-and-serve pudding mix
2 (4-serving) packages JELL-O sugar-free strawberry gelatin
2 3/4 cups water
2 cups sliced fresh strawberries
8 (6-inch) flour tortillas
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
2 tablespoons (1/2 ounce) chopped pecans

Preheat oven to 400 degrees. Spray a 9-by-13-inch cake pan with butter-flavored cooking spray. In a large saucepan, combine dry pudding mixes, dry gelatin, and water. Cook over medium heat, stuffing constantly, until mixture thickens and starts to boil. Remove from heat. Place strawberries in large bowl. Pour 1 1/2 cups hot mixture over strawberries. Mix well to combine. Spoon about 1/4 cup warm strawberry mixture into center of each tortilla. Roll each and place seam side down in prepared cake pan. Stir vanilla extract, cinnamon, and pecans into remaining warm pudding mixture. Evenly spoon mixture over top of tortillas. Bake 10 minutes. For each serving, place 1 tortilla in dessert dish and evenly spoon any remaining sauce in pan over top.

HINT: Also good topped with 1 teaspoon fat-free sour cream. If using, don't forget to count the few additional calories.

Each serving equals:
HE: 1 Bread, 1/4 Fruit, 1/4 Fat, 1/4 Slider, 10 Optional Calories
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135 Calories, 3gm Fat, 4gm Protein,
23gm Carbohydrate, 296mg Sodium, 1gm Fiber
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DIABETIC: 1 1/2 Starch

"Cooking Healthy With a Man in Mind, pg. 274"

Mexican Cornbread

Mexican Cornbread

I've always found the hearty, tangy goodness of cornbread to be the perfect accompaniment to a Mexican meal, but this one is special enough to be savored all by itself. The cheese and mayo give it a smooth, silky texture, and the corn, onion, and pepper spice it up just perfectly. At the tasting buffet, a man tried to bribe me to give him the recipe!
Serves 8

2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 teaspoon white vinegar
1 cup yellow cornmeal
6 tablespoons all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon dried minced garlic
1 teaspoon dried parsley flakes
1 cup frozen whole kernel corn
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1.2 cup chopped onion
1/2 cup chopped green bell pepper
2 tablespoons canned diced pimiento
1/3 cup Kraft fat-free mayonnaise

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish 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 powder, baking soda, garlic, and parsley flakes. Add corn, Cheddar cheese, onion, green pepper, and pimiento. Mix well to combine. Stir in milk mixture and mayonnaise. Mix just to combine. Pour mixture into prepared baking dish. Bake 45 to 50 minutes or until golden brown. Place pan on wire rack and allow to cool. Cut into 8 servings.

Each serving equals:
HE: 1 1/2 Bread, 1/2 Protein, 1/4 Skim Milk, 1/4 Vegetable, 7 Optional Calories
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162 Calories, 2gm Fat, 8gm Protein,
28gm Carbohydrate, 373mg Sodium, 2gm Fiber
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DIABETIC: 2 Starch

"Cooking Healthy With a Man in Mind, pg. 290"