Index
1. Oatmeal
Chocolate Chip Cookies
2. Old-Fashioned
Barbecued Sirloin
3. Orange and Pineapple Crush
4. Oven
Fried Russet Potatoes
5. Oven
Roasted Vegetables
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1. Oatmeal Chocolate Chip Cookies
Servings: 30
Preparation Time: 15 min.
Cooking Time: 10 min.
Ingredients:
2 cup packed brown sugar
2 egg
1 tsp. vanilla
1 cup shortening
1-3/4 cups freshly milled flour
1 tsp. baking soda
1/2 tsp. salt
3 cup quick cooking rolled oats
1 cup chocolate chips
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Cream brown sugar, eggs, vanilla, and shortening. Blend in
flour, baking soda, and salt. Stir in chocolate chips and rolled
oats. Using greased baking sheets, evenly place spoonfuls of
cookie dough. Bake for 8-10 minutes at 350° F. Makes 5 dozen.
Courtesy: Homestead
Harvest
Per Serving: calories 203, fat 8.9g, calories from fat 40%,
protein 2.6g, cholesterol 12.5mg, dietary fiber 1.4g
Nutrients Exchanges
Calories 203 Milk Exchanges 0.0
Protein 2.6g Vegetable Exchanges 0.0
Carbohydrates 28.4g Fruit Exchanges 0.0
Dietary Fiber 1.4g Bread Exchanges 0.7
Sugar 17.6g Other Carbohydrates/Sugar Exchanges 1.0
Fat Total 8.9g Lean Meat Exchanges 0.1
Saturated Fat 2.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.9g Fat Exchanges 1.6
Poly-unsaturated Fat 2.1g
% Calories from Fat 40%
Cholesterol 12.5mg
Sodium 91.2mg
Vitamins Minerals
Vitamin A 6.5IU Calcium 21.0mg
Thiamin (B1) 0.3mg Copper 0.1mg
Riboflavin (B2) 0.2mg Iron 1.1mg
Niacin (B3) 0.6mg Magnesium 24.5mg
Vitamin B6 0.1mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 61.5mg
Vitamin C 0.0mg Potassium 110.5mg
Vitamin E 1.1IU Selenium 6.2mcg
Folate 6.0mcg Sodium 91.2mg
Pantothenic Acid 0.2mg Zinc 0.4mg
Source: Nubella
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2. Old-Fashioned Barbecued Sirloin
Servings: 6
Preparation Time: 10 min.
Cooking Time: 20 min.
Ingredients:
1 Tbs. chili powder
2 tsp. fresh ginger, minced
2 clove garlic, minced
1 onion\cooked, minced
1/3 cup lemon juice
2 Tbs. olive oil
2 tsp. paprika
2 Lbs. boneless beef top sirloin steak, well trimmed
This Recipe is considered:
Low Sodium
Cooking Directions:
Combine all marinade ingredients, then add the sirloin and
marinate in the refrigerator overnight. Prepare an outside grill
with an oiled rack set 6-0/1 inches above the heat source. On a
gas grill, set the heat to medium. Grill the sirloin, turning
once, according to the following guidelines: 15-20 minutes for
rare, 25-30 minutes for medium, or 35-40 minutes for well done.
Carve into thin slices to serve.
Per Serving: calories 368, fat 17.1g, calories from fat 42%,
protein 46.7g, cholesterol 134.6mg, dietary fiber 1.0g
Nutrients Exchanges
Calories 368 Milk Exchanges 0.0
Protein 46.7g Vegetable Exchanges 0.7
Carbohydrates 5.3g Fruit Exchanges 0.1
Dietary Fiber 1.0g Bread Exchanges 0.0
Sugar 2.3g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 17.1g Lean Meat Exchanges 0.0
Saturated Fat 6.2g Very Lean Meat/Protein Exchanges 6.0
Mono-unsaturated Fat 9.6g Fat Exchanges 2.5
Poly-unsaturated Fat 1.3g
% Calories from Fat 42%
Cholesterol 134.6mg
Sodium 113.9mg
Vitamins Minerals
Vitamin A 90.4IU Calcium 30.2mg
Thiamin (B1) 0.4mg Copper 0.4mg
Riboflavin (B2) 0.5mg Iron 5.6mg
Niacin (B3) 6.8mg Magnesium 56.1mg
Vitamin B6 0.8mg Manganese 0.5mg
Vitamin B12 4.3mcg Phosphorus 387.0mg
Vitamin C 9.3mg Potassium 717.2mg
Vitamin E 1.2IU Selenium 50.6mcg
Folate 22.8mcg Sodium 113.9mg
Pantothenic Acid 0.7mg Zinc 10.1mg
Source: Nubella
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3. Orange and Pineapple Crush
Servings: 2
Preparation Time: 10 min.
Cooking Time: 0 min.
Ingredients:
2 fresh pineapple slice
1/2 cup orange juice
1 cup diet lemon-lime soda pop
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Chop the pineapple and process in a blender or food processor
for a few seconds until it is well crushed. Mix together the
orange juice and lemon-lime soda. Divide the crushed pineapple
between 2 glasses and top with the juice mixture. Serve chilled.
Per Serving: calories 97, fat 0.5g, calories from fat 5%,
protein 0.9g, cholesterol 0.0mg, dietary fiber 0.6g
Nutrients Exchanges
Calories 97 Milk Exchanges 0.0
Protein 0.9g Vegetable Exchanges 0.0
Carbohydrates 24.8g Fruit Exchanges 0.4
Dietary Fiber 0.6g Bread Exchanges 0.0
Sugar 23.2g Other Carbohydrates/Sugar Exchanges 1.1
Fat Total 0.5g Lean Meat Exchanges 0.0
Saturated Fat 0.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.2g Fat Exchanges 0.0
Poly-unsaturated Fat 0.2g
% Calories from Fat 5%
Cholesterol 0.0mg
Sodium 17.4mg
Vitamins Minerals
Vitamin A 10.9IU Calcium 18.1mg
Thiamin (B1) 0.5mg Copper 0.4mg
Riboflavin (B2) 0.2mg Iron 1.0mg
Niacin (B3) 0.4mg Magnesium 7.0mg
Vitamin B6 0.2mg Manganese 0.2mg
Vitamin B12 0.0mcg Phosphorus 9.2mg
Vitamin C 34.6mg Potassium 167.1mg
Vitamin E 0.1IU Selenium 0.1mcg
Folate 16.4mcg Sodium 17.4mg
Pantothenic Acid 0.1mg Zinc 0.8mg
Source: Nubella
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4. Oven Fried Russet Potatoes
Servings: 4
Preparation Time: 10 min.
Cooking Time: 35 min.
Ingredients:
1-1/2 Lbs. russet potatoes, scrubbed and cut into 0-1/4 inch
slices
1 tsp. olive oil
1 Tbs. unsalted butter, melted
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 425° F. Cover potatoes with cold water in a
bowl. Let sit 15 minutes. Drain potatoes and pat dry. Coat a
baking pan with oil. Add potatoes and toss with melted butter
and salt and pepper to taste. Bake 20 minutes. Turn potatoes
with a spatula and bake another 15 minutes or until golden and
tender.
Per Serving: calories 170, fat 5.4g, calories from fat 29%,
protein 3.6g, cholesterol 7.8mg, dietary fiber 2.7g
Nutrients Exchanges
Calories 170 Milk Exchanges 0.0
Protein 3.6g Vegetable Exchanges 0.0
Carbohydrates 30.6g Fruit Exchanges 0.0
Dietary Fiber 2.7g Bread Exchanges 1.7
Sugar 2.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.4g Lean Meat Exchanges 0.0
Saturated Fat 2.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.0g Fat Exchanges 0.8
Poly-unsaturated Fat 0.9g
% Calories from Fat 29%
Cholesterol 7.8mg
Sodium 10.6mg
Vitamins Minerals
Vitamin A 26.7IU Calcium 12.7mg
Thiamin (B1) 1.5mg Copper 0.4mg
Riboflavin (B2) 0.6mg Iron 1.3mg
Niacin (B3) 2.5mg Magnesium 35.8mg
Vitamin B6 0.5mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 79.1mg
Vitamin C 33.5mg Potassium 924.6mg
Vitamin E 1.8IU Selenium 0.5mcg
Folate 21.9mcg Sodium 10.6mg
Pantothenic Acid 0.7mg Zinc 0.7mg
Source: Nubella
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5. Oven Roasted Vegetables
Servings: 4
Preparation Time: 15 min.
Cooking Time: 60 min.
Ingredients:
2 Tbs. olive oil
1 Lbs. rutabagas or turnips\cooked, peeled and cubed
1 Lbs. onion\cooked, coarsely chopped
1/2 Lbs. carrot\cooked, peeled and cut into 2-0/1 inches pieces
1/2 Lbs. sweet potato, peeled and cubed
10 clove garlic, unpeeled
2 tsp. sage, crumbled, or 2 Tbs. fresh, minced
2 tsp. rosemary, crumbled, or 2 Tbs. fresh, minced
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Preheat oven to 450° F. Heat a large heavy roasting pan in oven
for 15 minutes. Coat pan with half the oil and add vegetables,
garlic and herbs. Drizzle remaining oil over vegetables in pan.
Season with salt and pepper to taste. Seal tightly with aluminum
foil and roast in oven 30 minutes. Remove foil and roast 15-20
minutes more, or until vegetables are tender.
Per Serving: calories 255, fat 11.7g, calories from fat 41%,
protein 5.2g, cholesterol 0.0mg, dietary fiber 7.6g
Nutrients Exchanges
Calories 255 Milk Exchanges 0.0
Protein 5.2g Vegetable Exchanges 5.5
Carbohydrates 44.6g Fruit Exchanges 0.0
Dietary Fiber 7.6g Bread Exchanges 0.8
Sugar 16.9g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 11.7g Lean Meat Exchanges 0.0
Saturated Fat 2.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 6.2g Fat Exchanges 1.3
Poly-unsaturated Fat 3.2g
% Calories from Fat 41%
Cholesterol 0.0mg
Sodium 72.7mg
Vitamins Minerals
Vitamin A 1000.0IU Calcium 137.6mg
Thiamin (B1) 2.0mg Copper 1.4mg
Riboflavin (B2) 1.1mg Iron 2.0mg
Niacin (B3) 1.8mg Magnesium 56.4mg
Vitamin B6 0.7mg Manganese 1.2mg
Vitamin B12 0.0mcg Phosphorus 150.0mg
Vitamin C 44.5mg Potassium 845.7mg
Vitamin E 2.3IU Selenium 3.1mcg
Folate 50.9mcg Sodium 72.7mg
Pantothenic Acid 0.9mg Zinc 1.1mg
Source: Nubella
