Ozark Mountain Strawberry Shortcake

1 (4-serving) package sponge shortcakes

1 to 2 lbs of fresh Strawberries 

3/4 cup plain fat-free yogurt

1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup + 1 tablespoon Splenda Granular*
1 (8-ounce) package Philadelphia fat-free cream cheese
3/4 cup Cool Whip Free
1 (4-serving) package JELL-O sugar-free instant White Chocolate or Cheesecake pudding mix
1 1/2 cups cold water
1/2 teaspoon unsweetened cocoa

Cut sponge cakes in half. Evenly arrange bottom halves in an 8-by-8-inch baking dish. Clean and slice strawberries, sprinkle with Splenda, stir gently.  Arrange half of Strawberries over sponge cakes. Set aside. 

In a medium bowl, combine yogurt and dry milk powder. Gently stir in 1/4 cup Splenda and Cool Whip Free. Set aside. 

In a large bowl, stir cream cheese with a spoon until soft. Fold in 1/4 cup Splenda and 1 cup yogurt mixture. In a medium bowl, combine dry pudding mix and cold water. Mix well using a wire whisk. Add pudding mixture to cream cheese mixture. Mix gently to combine. Spread half of cream cheese mixture over top of Strawberries. Repeat layers, spread remaining yogurt mixture over top. Evenly sprinkle top with cocoa. Cover and refrigerate at least 2 hours. Cut into 6 servings.

Paddy's Pistachio Pudding Salad

I've been proud of my Irish Heritage ever since I was young enough to wear shamrocks and green clothing on St. Patrick's Day. But, to be really Irish is more than believing in Leprechauns and singing "When Irish Eyes Are Smiling" - it's being loyal to those you love, it's helping those in need without being asked and it's enjoying & appreciating the simple pleasures in life. If you don't have Irish ancestors like me, enjoy this tasty menu and you can at least be Irish for the Day. Erin Go Bragh!!!

Serves 6 (3/4 cup)

1 (4-serving) package JELL-O sugar-free lemon gelatin
1 cup boiling water
1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup cold water
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
1 (8-ounce) can pineapple chunks, packed in fruit juice, drained
3/4 cup Cool Whip Free
2 tablespoons chopped pecans
2 to 3 drops green food coloring

In a large bowl combine dry gelatin and boiling water. Mix well to dissolve gelatin. Cool for 10 minutes. Add dry pudding mix, dry milk powder, cold water, and undrained pineapple. Mix well using a wire whisk. Stir in pineapple chunks. Blend in Cool Whip Free, pecans, and green food coloring. Cover and refrigerate for at least 2 hours.

Each serving equals:
HE: 2/3 Fruit, 1/3 Skim Milk, 1/3 Fat, 1/4 Slider, 18 Optional Calories
*************************************************************
98 Calories, 2gm Fat, 3gm Protein, 17gm Carbohydrates, 268mg Sodium,
102mg Calcium, 1gm Fiber *************************************************************
DIABETIC: 1 Starch, 1/2 Meat

"Healthy Exchanges Food Newsletter, March 2000 pg. 11"

Grilled Chicken Caesar Salad

Richard Simmons Food Mover Cookbook by Marlisa Brown

4 ounces grilled boneless chicken breast, sliced
2 cups Romaine Lettuce
1/4 cup oven baked garlic croutons
1/4 cup fresh grated Parmesan cheese
1/4 cup fat free Caesar salad dressing
*optional Cherry Tomatoes can be added to this salad

Wash, dry and tear lettuce into bite size pieces. Ross lettuce with salad dressing. Refrigerate. Just before serving, top salad with sliced chicken and croutons. Sprinkle with Parmesan cheese and serve. 

Suggestion: This salad is best served very cold and best if on a cold plate.

Number of servings: 2 Food Mover Windows to close per serving: 3 proteins, 1 extra

Nutrition Information Per Serving. Calories 145, Protein 21 g, Carbohydrate 5 g, Total Fat 5 g, Sodium 646 g

Note: Extra is added to cover the extra calories from the croutons, dressing, and cheese.

Food Mover Cookbook page 12

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
**********************************************************
172 Calories, 4gm Fat, 10gm Protein,
24gm Carbohydrate, 670mg Sodium, 2gm Fiber
**********************************************************
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
**********************************************************
36 Calories, 0gm Fat, 1gm Protein,
8gm Carbohydrate, 242mg Sodium, 1gm Fiber
**********************************************************
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
**********************************************************
149 Calories, 1gm Fat, 3gm Protein,
32gm Carbohydrate, 363mg Sodium, 2gm Fiber
**********************************************************
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
*************************************************************
213 Calories, 5gm Fat, 6gm Protein,
36gm Carbohydrate, 460mg Sodium, 1gm Fiber
*************************************************************
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
*************************************************************
127 Calories, 3gm Fat, 19gm Protein,
6gm Carbohydrate, 530mg Sodium, 1gm Fiber
*************************************************************
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
*************************************************************
138 Calories, 2gm Fat, 6gm Protein, 24gm Carbohydrate,
476mg Sodium, 1gm Fiber
*************************************************************
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
*************************************************************
161 Calories, 1gm Fat, 10gm Protein,
28gm Carbohydrate, 475mg Sodium, 0 gm Fiber
*************************************************************
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
*************************************************************
150 Calories, 2gm Fat, 3gm Protein,
30gm Carbohydrate, 398mg Sodium, 1 gm Fiber
*************************************************************
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
*************************************************************
264 Calories, 8gm Fat, 19gm Protein,
29gm Carbohydrate, 1,020mg Sodium, 3 gm Fiber
*************************************************************
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
**********************************************************
135 Calories, 3gm Fat, 4gm Protein,
23gm Carbohydrate, 296mg Sodium, 1gm Fiber
**********************************************************
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
**********************************************************
162 Calories, 2gm Fat, 8gm Protein,
28gm Carbohydrate, 373mg Sodium, 2gm Fiber
**********************************************************
DIABETIC: 2 Starch

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

Spanish Green Beans

Spanish Green Beans

You know how I pride myself on dishes that stir and cook up quickly. Well, this one takes a few more minutes than some of my recipes, but you'll soon see it's worth it. The stewed tomatoes need to cook a little longer for all the flavors to shake hands and say howdy. Besides, the dish requires only about five minutes of "baby-sitting" and no more than a half hour to reach perfection!
Serves 6 (1 cup)

3/4 cup chopped onion
5 1/2 cups frozen cut green beans
1 cup water
1/2 teaspoon dried minced garlic
1 3/4 cups (one 14 1/2-ounce can) stewed tomatoes, undrained
1/2 cup Heinz Light Harvest or Healthy Choice ketchup
2 tablespoons Hormel Bacon Bits
1/4 teaspoon black pepper

In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Add green beans, water, and garlic. Mix well to combine. Lower heat. Cover and simmer 20 minutes or until green beans are tender. Add undrained tomatoes, ketchup, bacon, and black pepper. Mix well to combine. Continue cooking 10 minutes, stirring occasionally.

Each serving equals:
HE: 2 2/3 Vegetable, 17 Optional Calories
**********************************************************
97 Calories, 1gm Fat, 4gm Protein,
18gm Carbohydrate, 264mg Sodium, 4gm Fiber
**********************************************************
DIABETIC: 3 Vegetable

"Cooking Healthy With a Man in Mind, pg. 148"

Macho Burritos

Macho Burritos

The name says it all--meaty and spicy, hearty and hot as you like it! I could serve this three times a week and still win Cliff's lip-smacking approval. Good garnished with fat-free sour cream, but remember to count optional calories accordingly, Ole!
Serves 4

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
2 teaspoons chili seasoning
1 3/4 cup (one 15-ounce can) Hunt's Chunky Tomato Sauce*
4 (6-inch) tortillas
1/2 cup chunky salsa (mild, medium, or hot)
1 teaspoon dried parsley flakes
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Add chili seasoning and 1 cup tomato sauce. Bring mixture to a boil. Cover and simmer 5 minutes. Spoon about 3 tablespoons of the mixture on each tortilla. Roll up tortillas. Place tortillas on a cookie sheet, seam sides down. Lightly spray tops with olive oil-flavored cooking spray. In a medium bowl, combine salsa, parsley flakes, and remaining 3/4 cup tomato sauce. Evenly spoon mixture over tortillas. Bake 10 minutes. Sprinkle 2 teaspoons Cheddar cheese over top of each. Continue baking until cheese starts to melt, about 3 minutes.

Each serving equals:
HE: 2 Protein, 1 1/4 Vegetable, 1 Bread
**********************************************************
232 Calories, 8gm Fat, 17gm Protein,
23gm Carbohydrate, 944mg Sodium, 2gm Fiber
**********************************************************
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

"Cooking Healthy With a Man in Mind, pg. 181"

JO's Trail Mix

JO's Trail Mix

What would a cookbook created for men's appetites be without a super snack or two? This healthy version of trail mix is popular with men of all ages (and women, too!). It's crunchy, nutty, sweet, and tangy--and it's a treat to enjoy with-out guilt.
Serves 8 (3/4 cup)

1 cup (3/4 ounce) Cheerios
1/2 cup (3/4 ounce) Wheat Chex
2 1/2 cups (2 1/4 ounces) Rice Chex
1 cup (3/4 ounce) Corn Chex
6 (2 1/2-inch) graham crackers, very coarsely broken
1/2 cup raisins
1/2 cup (3 ounces) chopped dried apricots
1/4 cup (1 ounce) chopped pecans
1/2 teaspoon apple pie spice
2 tablespoons granulated Splenda

In a large bowl, combine Cheerios, Wheat Chex, Rice Chex, Corn Chex, and graham crackers. Stir in raisins, apricots, and pecans. In a small bowl, combine apple pie spice and Splenda. Add mixture to cereal mixture. Mix gently to combine. Place in an airtight container to store. Shake well before serving.

HINT: To plump up raisins with out "cooking", place in a glass measuring cup and microwave on High for 20 seconds.

Each serving equals:
HE: 1 Bread, 1 Fruit, 1/2 Fat, 2 Optional Calories
**********************************************************
171 Calories, 3gm Fat, 3gm Protein,
33gm Carbohydrate, 183mg Sodium, 2gm Fiber
**********************************************************
DIABETIC: 1 Starch, 1 Fruit, 1/2 Fat

"Cooking Healthy With a Man in Mind, pg. 301"

Butterscotch Ambrosia

Butterscotch Ambrosia

If you remember your grandma's traditional ambrosia with it's classic flavors of pineapple, marshmallows, and nuts, I've gone it one better with this updated version that adds the sweet pleasure of butterscotch to all that good stuff. And since all the men I know love butterscotch...
Serves 6

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


In a large bowl, combine dry pudding mix, dry milk powder, undrained pineapple, and water. Mix well using a wire whisk. Blend in yogurt and Cool Whip Lite. Add bananas, marshmallows, and pecans. Mix gently to combine. Evenly spoon mixture into 6 dessert dishes. Refrigerate at least 15 minutes.

HINT: To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 Fruit, 1/2 Fat, 1/2 Skim Milk, 1/2 Slider, 5 Optional Calories
**********************************************************
175 Calories, 3gm Fat, 4gm Protein,
33gm Carbohydrate, 272mg Sodium, 1gm Fiber
**********************************************************
DIABETIC: 1 Fruit, 1 Starch, 1/2 Fat

"Cooking Healthy With a Man in Mind, pg. 233"

Swiss Steak Ultra

Swiss Steak Ultra

I hope you notice that I'm including lots of recipes that call for lean beefsteaks. Why? Because men like them--and I can give you lots of ways to make them part of a healthy lifestyle. This one is truly luscious and creamy, joining hands with lots of flavors to create a true blue-ribbon meal.
Serves 4

1 tablespoon all-purpose flour
1 teaspoon dried parsley flakes
4 (4-ounce) lean minute or cube beefsteaks
1/2 cup finely chopped onion
1 cup shredded carrots
1 cup finely chopped celery
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1 teaspoon Worcestershire sauce
1/4 cup water

In a small saucer, combine flour and parsley flakes. Gently coat steaks. In a large skillet sprayed with butter-flavored cooking spray, lightly brown meat on both sides. Sprinkle onion, carrots, and celery evenly over meat. In a small bowl, combine tomato sauce, mushroom soup, Worcestershire sauce, and water. Spoon mixture evenly over vegetables and meat. Lower heat. Cover and simmer 35 to 40 minutes or until vegetables and meat are tender.

Each serving equals:
HE: 3 Protein, 3 Vegetable, 1/2 Slider, 9 Optional Calories
**********************************************************
222 Calories, 6gm Fat, 19gm Protein,
19gm Carbohydrate, 1,013mg Sodium, 1gm Fiber
**********************************************************
DIABETIC: 3 Meat, 3 Vegetable, 1/2 Starch

"Cooking Healthy With a Man in Mind, pg. 203"

Ham Pasta Salad with Maize Dressing

Ham Pasta Salad with Maize Dressing

What inspired me to make a salad dressing with creamed corn I have no idea, but it seemed like it could work. Cliff really loves creamed corn--in fact, I haven't known a man who didn't--and this is a favorite dish of his.
Serves 4 (1 1/4 cups)

1 1/2 full cups (9 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 1/2 cups cold cooked rotini pasta, rinsed and drained
1 cup diced celery
1 cup (one 8-ounce can) cream-style corn
1/3 cup Kraft fat-free mayonnaise
2 teaspoons dried parsley flakes

In a large bowl, combine ham, rotini pasta, and celery. In a small bowl, combine corn, mayonnaise, and parsley flakes. Add corn mixture to pasta mixture. Mix well to combine. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups.

Each serving equals:
HE: 1 1/2 Protein, 1 1/4 Bread, 1/2 Vegetable, 13 Optional Calories
**********************************************************
207 Calories, 3gm Fat, 14gm Protein,
31gm Carbohydrate, 789mg Sodium, 2gm Fiber
**********************************************************
DIABETIC: 2 Meat, 2 Starch

"Cooking Healthy With a Man in Mind, pg. 96"