Get 30 Minutes to Mealtime: A Healthy Exchanges Cookbook PDF

By JoAnna M. Lund, Barbara Alpert

ISBN-10: 1429574887

ISBN-13: 9781429574884

Now chefs at the move can arrange tasty, handy foodstuff at domestic in thirty mins or much less.

Between paintings, elevating teenagers, or looking that legendary "me time," the house prepare dinner can get crushed, placing education of fit, tasty kinfolk fare at the again burner. This cookbook makes it quicker and less expensive to arrange an entire, speedy meal at domestic than to attend for take-out.

Here are 50 entire menus produced from two hundred recipes, every one of which are ready from begin to end in part an hour or much less. additionally integrated are JoAnna's Ten Commandments of winning Cooking, recommendation on find out how to learn a recipe, and whole dietary details for each dish.

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Extra resources for 30 Minutes to Mealtime: A Healthy Exchanges Cookbook

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Using a 1⁄ 3 cup measuring cup as a guide, form into 6 patties. Evenly arrange patties in a large skillet sprayed with butter-flavored cooking spray. Brown for 5 minutes on each side. Meanwhile, in a medium bowl, combine beef gravy and undrained mushrooms. Evenly spoon gravy mixture over browned patties. Lower heat, cover, and simmer for 15 to 20 minutes. When serving, evenly spoon gravy mixture over steaks. Each serving equals: HE: 2 Protein • 2⁄ 3 Bread • 1⁄ 3 Vegetable • 1⁄ 4 Slider • 5 Optional Calories 180 Calories • 4 gm Fat • 17 gm Protein • 19 gm Carbohydrate • 451 mg Sodium • 7 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Starch CARB CHOICES: 1 50 Fabulous Menus for Fast, Festive Meals 35 Winter Strawberry Cream Pie , U Serves 8 2 cups frozen unsweetened strawberries, thawed and undrained 1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 1 cup water 1 cup Cool Whip Free 1 teaspoon coconut extract 1 (6-ounce) Keebler graham cracker pie crust 2 tablespoons flaked coconut In a small bowl, coarsely chop strawberries with biscuit cutter.

Continue stirring until thoroughly blended. Fold in 2 tablespoons pecans. Spread pudding mixture evenly into pie crust. Refrigerate for at least 25 minutes. Just before serving, spread Cool Whip Lite over set filling and evenly sprinkle remaining pecans over top. Cut into 8 servings. Each serving equals: HE: 1⁄ 2 Bread • 1⁄ 2 Fat • 1⁄ 4 Fat-Free Milk • 1 Slider • 13 Optional Calories 212 Calories • 8 gm Fat • 6 gm Protein • 29 gm Carbohydrate • 371 mg Sodium • 156 mg Calcium • 1 gm Fiber DIABETIC EXCHANGES: 2 Starch/Carbohydrate • 1 Fat CARB CHOICES: 2 50 Fabulous Menus for Fast, Festive Meals 31 Cozy Autumn Delight Even if your apartment lacks a wood-burning fireplace, you can experience the warmth and comfort of hearty food that will fill you up without filling you out!

HINTS: 1. Mr. Dell’s frozen shredded potatoes are a good choice, or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen potatoes. 2. Thaw peas by rinsing in a colander under hot water for 1 minute. Each serving equals: HE: 1 Bread • 1⁄ 4 Vegetable 93 Calories • 1 gm Fat • 3 gm Protein • 18 gm Carbohydrate • 2 mg Sodium • 13 mg Calcium • 4 gm Fiber DIABETIC EXCHANGES: 1 Starch CARB CHOICES: 1 50 Fabulous Menus for Fast, Festive Meals 49 Sea Burgers , Serves 4 1⁄4 cup Kraft fat-free mayonnaise 2 tablespoons sweet pickle relish 2 tablespoons reduced-sodium ketchup 1 (6-ounce) can white tuna, packed in water, drained and flaked 1⁄4 cup finely chopped onion 3⁄4 cup finely chopped celery 1⁄4 cup cubed Velveeta Light processed cheese 4 small hamburger buns Preheat oven to 350 degrees.

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30 Minutes to Mealtime: A Healthy Exchanges Cookbook by JoAnna M. Lund, Barbara Alpert


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