| VEGGIE RECIPES |
| STUFFED BAKED POTATOES 4 Baking Potatoes (baked) 1/2 cup skim milk 2 Tblspns fat free margarine 1/4 cup fat free cheddar cheese Cut baked potatoes in half lengthwise. Scoop potato out leaving skin shell in tact. Mash potato pulp with milk & margarine. Stir in cheese. Refill potato shells with mixture & reheat briefly at 350 degrees until warm. Serves 8 EXCHANGES: 1 1/2 Starches, 1/2 very lean meat 127 Calories, 0 Fat, 89 mg Sodium, 27 g Carbs. 2mg Cholestrol, 5g Protein, 3g Fiber |
| GINGERED SWEET POTATOES 2 medium sweet potatoes (peeled & diced) 1 Tblspn fat free margarine 1 Teaspn Brown Sugar (or brn sugar substitute) 1/4 Teaspn ground ginger or Pumpkin pie spice Arrange potatoes in a steaming rack. Place over boiling water; cover & steam until tender. Remove & place in serving dish. Combine remaining ingredients, blend well. Toss with hot sweet potatoes. Serves 4 EXCHANGES: 1 1/2 Starches 98 Calories; 0 Fat; 32mg Sodium; 23gCarbs.; 0 Cholestrol; 2g Protein; 3g Fiber |
| SPINACH CASSEROLE 1 Carton (16oz) fat free Cottage cheese 8 oz fat free cheddar cheese (grated) 1 Package (10oz) Chopped spinach (drained) 3/4 cup of egg substitute Combine all ingredients & mix well. Spoon into casserole sprayed with nonstick spray. Bake 45 minutes at 350 degrees Serves 6 EXCHANGES: 1/2 Vegetable, 3 1/2 Very Lean Meat 127 Calories; 0 Fat; 633mg Sodium; 7gCarbs; 10mg Cholesterol; 25g Protein; 1g Fiber |
| BAKED ONION RINGS 1/2 Cup liquid egg substitute 1 Large sweet onion (cut into rings) 1/3 cup dry bread crumbs (plain or seasoned) Salt & Pepper to taste Mix egg substitute, salt & pepper. Dip onion rings into mixture & then coat with breadcrumbs. Place in single layer on a greased baking sheet. Bake 10 minutes at 450 degrees SERVES 4 - 1/2 Cup each EXCHANGES: 1 Vegetable, 1/2 Starch 72 Calories, 1g Fat; 100mg Sodium; 14g Carbs; 0 Cholestrol; 3g Protein; 1g Fiber |
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