1. Oatmeal
Carrot Cake Bread Low Cholesterol
Low Sodium
2. O'Brien
Potatoes Low Cholesterol
Low Sodium
3. Okra,
Corn and Tomato Broil Low
Cholesterol Low Sodium
4. Old
Fashioned Nectarine Crisp Low
Sodium
5. Orange-Berry
Sparkler Low Calorie
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1. Oatmeal Carrot Cake Bread
Servings: 16
Preparation Time: 10 min.
Cooking Time: 60 min.
Ingredients:
1 cup quick or old fashioned oatmeal, uncooked
1/2 cup skim milk
2-1/2 cups all purpose flour
1 cup brown sugar, firmly packed
1 Tbs. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. salt (necessary)
1-1/2 cups carrots\grated, shredded
1/2 cup raisins
1 cup unsweetened crushed pineapple, undrained
4 egg white\cooked, or 2 whole eggs
1/4 cup vegetable oil
1 tsp. vanilla extract
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Lightly spray bottom
only of a 9 x 5 inch loaf pan with nonstick
cooking spray. Combine oatmeal and milk in a
bowl. Mix well and set aside. Combine flour and
next 5 ingredients in another bowl and mix well.
Stir in carrots and raisins. Combine reserved
oatmeal mixture with pineapple (including
juice), and remaining 3 ingredients. Mix well.
Add to dry ingredients and mix just until dry
ingredients are moistened. Pour into prepared
pan. Bake 60-75 minutes, or until tester
inserted in center comes out clean and crust is
golden. Cool 10 minutes and remove from
pan. Cool completely.
Per Serving: calories 200, fat 4.3g, calories
from fat 19%, protein 4.2g, cholesterol 0.1mg,
dietary fiber 1.7g
Nutrients Exchanges
Calories 200 Milk Exchanges 0.0
Protein 4.2g Vegetable Exchanges 0.2
Carbohydrates 37.9g Fruit Exchanges 0.3
Dietary Fiber 1.7g Bread Exchanges 1.1
Sugar 20.0g Other Carbohydrates/Sugar Exchanges
0.7
Fat Total 4.3g Lean Meat Exchanges 0.0
Saturated Fat 0.5g Very Lean Meat/Protein
Exchanges 0.2
Mono-unsaturated Fat 0.8g Fat Exchanges 0.7
Poly-unsaturated Fat 2.9g
% Calories from Fat 19%
Cholesterol 0.1mg
Sodium 117.3mg
Vitamins Minerals
Vitamin A 295.6IU Calcium 76.1mg
Thiamin (B1) 0.6mg Copper 0.2mg
Riboflavin (B2) 0.4mg Iron 1.7mg
Niacin (B3) 1.5mg Magnesium 23.6mg
Vitamin B6 0.3mg Manganese 0.6mg
Vitamin B12 0.0mcg Phosphorus 129.9mg
Vitamin C 2.4mg Potassium 296.1mg
Vitamin E 2.6IU Selenium 9.9mcg
Folate 9.4mcg Sodium 117.3mg
Pantothenic Acid 0.3mg Zinc 0.4mg
Source: Nubella
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2. O'Brien Potatoes
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
Ingredients:
1-1/4 Lbs. potatoes, peeled and cubed
1 tsp. unsalted butter
2 tsp. olive oil
1 green bell pepper\cooked, seeded and diced
1/4 cup onion, diced
1/2 cup pimentos
1/4 tsp. paprika
1/2 tsp. salt (optional)
1/4 tsp. pepper
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Place potatoes in a steamer basket over boiling
water. Cover saucepan and steam 7-8 minutes, or
until tender. Heat butter and oil in a heavy
nonstick skillet over medium-high heat. Saute
bell pepper and onion 3 minutes, or until onion
becomes translucent. Add remaining ingredients
and potatoes. Reduce heat to medium and saute 5
minutes, stirring occasionally, or until
potatoes are hot.
Per Serving: calories 156, fat 4.8g, calories
from fat 28%, protein 3.5g, cholesterol 2.6mg,
dietary fiber 3.2g
Nutrients Exchanges
Calories 156 Milk Exchanges 0.0
Protein 3.5g Vegetable Exchanges 0.7
Carbohydrates 29.0g Fruit Exchanges 0.0
Dietary Fiber 3.2g Bread Exchanges 1.4
Sugar 3.5g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 4.8g Lean Meat Exchanges 0.0
Saturated Fat 1.5g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 2.3g Fat Exchanges 0.6
Poly-unsaturated Fat 1.0g
% Calories from Fat 28%
Cholesterol 2.6mg
Sodium 12.8mg
Vitamins Minerals
Vitamin A 92.7IU Calcium 16.2mg
Thiamin (B1) 1.4mg Copper 0.7mg
Riboflavin (B2) 0.7mg Iron 1.7mg
Niacin (B3) 2.4mg Magnesium 34.7mg
Vitamin B6 0.5mg Manganese 0.6mg
Vitamin B12 0.0mcg Phosphorus 77.0mg
Vitamin C 63.2mg Potassium 860.2mg
Vitamin E 2.2IU Selenium 0.7mcg
Folate 24.7mcg Sodium 12.8mg
Pantothenic Acid 0.7mg Zinc 0.7mg
Source: Nubella
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3. Okra, Corn and Tomato Broil
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
4 ripetomato\cooked, cut into 0-1/4 inch slices
2 Tbs. olive oil
1 cup frozen corn, thawed
1/2 Lbs. okra, trimmed and cut into 0-1/2 inch
thick slices
2 Tbs. fresh basil, chopped, or 1 tsp. dried
basil
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Turn on broiler. Arrange tomato slices on a
lightly oiled baking sheet. Brush with half the
oil. Season with salt and pepper to taste. Place
4-0/1 inches from heat source and broil 5
minutes. Combine remaining oil, corn, okra,
basil (if using dried), and salt and pepper to
taste. Spread corn mixture evenly over tomatoes
and broil another 5 minutes. Transfer to a bowl.
Toss vegetables with fresh basil.
Per Serving: calories 147, fat 9.0g, calories
from fat 56%, protein 3.6g, cholesterol 0.0mg,
dietary fiber 5.0g
Nutrients Exchanges
Calories 147 Milk Exchanges 0.0
Protein 3.6g Vegetable Exchanges 2.1
Carbohydrates 19.6g Fruit Exchanges 0.0
Dietary Fiber 5.0g Bread Exchanges 0.6
Sugar 6.7g Other Carbohydrates/Sugar Exchanges
0.0
Fat Total 9.0g Lean Meat Exchanges 0.0
Saturated Fat 2.0g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 5.9g Fat Exchanges 1.3
Poly-unsaturated Fat 1.1g
% Calories from Fat 56%
Cholesterol 0.0mg
Sodium 20.5mg
Vitamins Minerals
Vitamin A 137.3IU Calcium 57.3mg
Thiamin (B1) 1.3mg Copper 1.8mg
Riboflavin (B2) 1.3mg Iron 1.4mg
Niacin (B3) 2.0mg Magnesium 58.1mg
Vitamin B6 1.3mg Manganese 0.8mg
Vitamin B12 0.0mcg Phosphorus 97.0mg
Vitamin C 41.4mg Potassium 579.5mg
Vitamin E 2.8IU Selenium 0.3mcg
Folate 79.5mcg Sodium 20.5mg
Pantothenic Acid 0.5mg Zinc 0.7mg
Source: Nubella
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4. Old Fashioned Nectarine Crisp
Servings: 10
Preparation Time: 10 min.
Cooking Time: 60 min.
Ingredients:
2 Lbs. nectarine, peeled and thinly sliced
1 cup sugar
1 cup all purpose flour
1 tsp. cinnamon
1/2 cup unsalted butter
This Recipe is considered:
Low Sodium
Cooking Directions:
Preheat oven to 350° F. Place nectarines in a
12 x 8 inches glass baking dish. Combine next 3
ingredients in a bowl. Cut in butter until
mixture resembles coarse meal. Sprinkle over
fruit. Bake about 1 hour, until bubbly
and crisp.
Per Serving: calories 279, fat 10.4g, calories
from fat 34%, protein 2.8g, cholesterol 24.9mg,
dietary fiber 3.0g
Nutrients Exchanges
Calories 279 Milk Exchanges 0.0
Protein 2.8g Vegetable Exchanges 0.0
Carbohydrates 47.7g Fruit Exchanges 1.3
Dietary Fiber 3.0g Bread Exchanges 0.5
Sugar 36.0g Other Carbohydrates/Sugar Exchanges
1.2
Fat Total 10.4g Lean Meat Exchanges 0.0
Saturated Fat 6.6g Very Lean Meat/Protein
Exchanges 0.0
Mono-unsaturated Fat 3.1g Fat Exchanges 1.8
Poly-unsaturated Fat 0.8g
% Calories from Fat 34%
Cholesterol 24.9mg
Sodium 1.7mg
Vitamins Minerals
Vitamin A 203.1IU Calcium 15.3mg
Thiamin (B1) 0.4mg Copper 1.3mg
Riboflavin (B2) 0.8mg Iron 1.0mg
Niacin (B3) 2.3mg Magnesium 15.6mg
Vitamin B6 0.5mg Manganese 1.0mg
Vitamin B12 0.0mcg Phosphorus 40.9mg
Vitamin C 8.6mg Potassium 353.4mg
Vitamin E 2.5IU Selenium 5.5mcg
Folate 9.2mcg Sodium 1.7mg
Pantothenic Acid 0.3mg Zinc 1.6mg
Source: Nubella
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5. Orange-Berry Sparkler
Prep Time:
5 min
Total Time:
5 min
Makes:
1 gal. or 16 servings, 1 cup each
2 cups SPLENDAŽ No Calorie Sweetener, Granular
1 env. KOOL-AID Orange Flavor Unsweetened
Soft Drink Mix
1 env. KOOL-AID Strawberry Flavor Unsweetened
Soft Drink Mix
3 qt. (12 cups) cold water
1 bottle (1 L) diet ginger ale, chilled
PLACE SPLENDAŽ and soft drink mixes in large
plastic or glass pitcher. Add water; stir until
drink mixes are dissolved.
REFRIGERATE until ready to serve.
STIR in ginger ale. Serve over ice cubes in 16
tall glasses.
SPLENDA is a trademark of McNeil Nutritionals,
LLC.
Kraft Kitchens Tips
Substitute
Substitute diet carbonated lemon-lime beverage
for the ginger ale.
Jazz It Up
Garnish each glass with a fresh orange slice
just before serving.
Calories 15 Total
fat
0 g Saturated
fat
0 g Cholesterol 0
mg Sodium 30
mg Carbohydrate 3
g Dietary
fiber 0
g Sugars 0
g
Protein 0 g Vitamin A 0
%DV Vitamin C 10 %DV
Calcium 0
%DV
Iron 0 %DV
Healthy Living Information
Low Fat
Low Calorie
Good source of vitamin A or C
Generally Nutritious
Diet Exchange
Free
Nutrition Bonus
Delight your loved ones with this sparkling
low-calorie and naturally fat free beverage on a
warm afternoon.
