Snack(2) - 150 calories
LOWER FAT PLAN
*Breakfast
Sweet Mornin' Oatmeal 130 calories
(recipe)
1/2 cup milk 75 calories
2 slices of toast 120 calories
2 tablespoons Easy Grape Jelly (recipe) 20 calories (345 calories)
(make sure you have bread that gives you 120 calories for two
slices)
*Lunch (525 calories)
Low-fat tuna sandwich made of:
(1/2 can tuna packed in water 75 calories
1 teaspoons low-fat mayonnaise 25 calories
2 slices bread 120 calories
1/2 cup onions 30 calories
3 cups Easiest Vegetable Soup 135 calories
(recipe)
Fresh pear (large) 135 calories
Dill pickle 16 calories (536 calories)
*Dinner
2 pieces Phony Fried Chicken 370 calories
1 baked potato (medium) 120 calories
1 1/2 cup applesauce 150 calories (640 calories)
OR
1 cup Rice pudding (recipe) 170 calories (660 calories)
*2 Snacks (150 calories)
12 Fat-Free Pretzels 110 calories)
1 Icee Pop (regular Life Savers, Trix, etc...)
OR
2 Icee Pops (sugar-free Trix, ext...) 40 calories
You can also have some 100 calorie fat-free cereal bars, or a
banana or some other fruit for a snack, and still have a lot left
for a second food.
RECIPES FOR SAMPLE MEAL PLAN
SWEET MORNIN'OATMEAL (Makes 2 servings)
INGREDIENTS
1/2 cup apple juice, 1 cup water, 1/4 teaspoon cinnamon, 1/4
teaspoon nutmeg, 2/3 cup old fashioned rolled oats
Combine the apple juice, water, cinnamon and nutmeg in a pot that
can be covered. Cook on high heat until it boils. Stir in the
oats. Turn the heat down and simmer for 6 to 10 minutes,
stirring it about three times during this period. Cover the pan
and remove it from the heat. Let it stand for 2-3 minutes before
serving.
Per serving: 130 Calories; 26.5 grams Carbohydrates; 4 grams
Protein; trace Fat; 1/2 Fruit Exchange; 1-1/4 Bread Starch
GRAPE JELLY (Makes 1-1/2 cups)
(This is considered a Free Food for your mealplanning. If you
don't know what a Free Food is I have a file you can read that
will explain it to you)
INGREDIENTS
1/4 cup water, 1-1/2 cups grape juice concentrate (12 ounce can,
unsweetened), 1 envelope gelatin (1 tablespoon), 1/2 teaspoon
lemon juice (this is optional)
DIRECTIONS
Combine the water, concentrate, lemon juice (optional) and
gelatin in a medium size sauce pan. Let it rest 5 minutes to
soften the gelatin. Put your pan on the stove over medium heat.
Bring it to a full boil, stirring constantly. Pour into a
container and store it in the refrigerator until it's set.
Remove it from the refrigerator at least ten minutes before you
want to use it (to allow it to soften). It's served best at room
temperature. Always put it back into the refrigerator after use.
Per Serving: 10 calories (Free Food); 2.5 grams Carbohydrate; 0
Protein; 0 grams Fat
EASIEST VEGETABLE SOUP (makes 2 quarts)
1 cup water, 2 teaspoon pepper, 2 (16 ounce cans beef broth), 1/2
cup celery, 1 (16 ounce can of tomatoes in juice), 1 bay leaf, 1
potato (diced), 1 small package of mixed vegetables (frozen), 1/4
cup chopped cabbage, 1 tablespoon salt, 1/2 cup egg noodles
(uncooked), 1 large chopped onion
Place all the ingredients in a pot or kettle and bring to a boil.
Cover the pot and reduce the heat. Simmer at least one hour
until the vegetables are tender. Season the soup to taste with
additional salt and pepper (if needed)
Per serving (1 cup): 45 calories; 9 grams Carbohydrates; 3 grams
Protein; Trace Fat; 1 Vegetable Exchange, 1/4 Bread Exchange;
Phony-Fried Chicken (Makes 12 servings)
(I'd like to thank the club members who sent this recipe in.)
(Be sure to use very cold chicken and yogurt. Soak the chicken
the cold water since it will help the breading adhere and be
crispy. Experiment with different seasonings and make this
recipe a family favorite.)
INGREDIENTS
6 chicken drumsticks (skin removed), 3 whole chicken breasts
(halved and skin removed), 1 cup plain non-fat yogurt, light
vegetable oil cooking spray, 3 1/2 cups ice water
BREADING INGREDIENTS
1 cup all-purpose flour, 1 tablespoon Old Bay seasoning, 1/2
teaspoon garlic powder, 1/8 teaspoon ground black pepper, 1/2
teaspoon Creole seasoning, 1/2 teaspoon dried thyme, 1/2 teaspoon
dried basil, 1/2 teaspoon dried oregano, 1 cup dried Italian
bread crumbs, dash cayenne pepper
DIRECTIONS
Preheat your oven to 400 degrees. Coat a baking sheet with 3
sprays of vegetable oil. Put the chicken in a large bowl of ice
water. Put the yogurt in a medium bowl and set it aside.
Toss all the breading ingredients in a large tight-sealing
plastic bag. Seal the bag and shake it well to mix.
Remove 2 pieces of chicken from the ice water and roll each piece
in the yogurt. Put the chicken in the plastic bag with the
breading ingredients. Reseal the bag and shake to coat
thoroughly. Transfer the breaded chicken to the prepared baking
sheet. Repeat these steps until all 12 pieces of chicken are
breaded. Spray the chicken lightly with the vegetable oil.
Place the baking sheet on the bottom shelf of your oven and bake
for 1 hour. Turn the pieced every 20 minutes to allow for even
browning. Serve hot or at room temperature.
Per Serving:
Breast: 185 calories; 2.2 grams Fat
Drumstick: 195 calories; 4.2 grams Fat
RICE PUDDING
Ingredients
1 cup converted rice, 2 1/2 cup skim milk, 1/4 teaspoon ground
nutmeg, 1/4 to 1/3 cup Nutrasweet, 2 cups light whipped topping,
fresh nutmeg (grated, optional), 20 pecan halves (toasted)
Instructions
Heat the milk in a small saucepan until it boils. Stir in the
rice. Reduce the heat to low and simmer, covered, until the rice
is tender and the milk is absorbed.
Stir in the ground nutmeg, then cool to room temperature. Stir
in the Nutrasweet. Stir in the whipped topping. Refrigerate.
Serve in small bowls. Sprinkle with the nutmeg and garnish the
dish with the pecans.
Per Serving (1/2 cup): 85 Calories; 11 grams Carbohydrate; 4
grams Fat; 3 grams Protein; 1/4 skim milk exchange; 12/ starch
exchange; 1/2 fat exchange
