Weight Debate

No bake cookies made with barley flakes.

Ingredients
2 cups flakes (works with oatmeal, wheat, or barley flakes)
1 cup granulated sugar
2 tablespoons cocoa, unsweetened
1/4 cup light margarine
1/2 cup fat-free milk
1 teaspoon vanilla extract
1/2 cup peanut butter (regular or low sodium)

Directions
1. Mix sugar, cocoa, margarine, milk, vanilla, and peanut butter together in a saucepan and bring to a boil.
2. Cook for 1 minute after mixture starts to boil.
3. Fold in flakes and stir until all the flakes are coated.
4. Pour and press mixture into a greased pan (9×9 or 9×13 inch) and refrigerate until solid.
5. Cut into desired size while cold. Use shaped cookie cutters if desired. Thickness will vary with the size of the pan.

Serves - 8
Serving size - about 3 meatballs each.

Ingredients
1/4 cup onions, minced
1 tablespoon vegetable oil
2 pounds lean ground beef
2 eggs
3/4 cup bread crumbs
1/2 cup whole milk – you can use fat free or low fat milk
1/8 teaspoon salt
1/2 teaspoon pepper
2 teaspoons onion powder
1/2 teaspoon garlic powder

Directions
1. Preheat oven 400 degrees F. Grease baking sheet lightly with oil.
2. Add 1 tablespoon oil and onions to small skillet. Cook over medium heat, until tender, about 3 minutes.
3. Mix remaining ingredients together in bowl. Add onions. Mix until blended, using a large serving spoon.
4. Shape beef mixture into 1 to 2 inch meatballs. Place on baking sheet.
5. Bake until thoroughly cooked, about 10 to 12 minutes.
Note: Serve with spaghetti sauce or in a meatball sandwich.

Nutritional Information Per Serving (mg = milligrams)
Calories – 345
Total Fat – 21 grams
Saturated Fat – 7 grams
Cholesterol – 142 mg
Sodium – 224 mg

This is a good heart healthy recipe!!
Serves - 5
Serving Size - 3/4 cup

Ingredients
3 and 1/4 cups chicken breast, cooked, cubed, and skinless
1/4 cup celery, chopped
1 tablespoon lemon juice
1/2 teaspoon onion powder
1/8 teaspoon salt*
3 tablespoon mayonnaise, low-fat

Directions
1. Bake chicken, cut into cubes, and refrigerate.
2. In a large bowl combine rest of ingredients, add chilled chicken and mix well.

Nutritional Information for 1 serving (mg = milligrams)
Calories – 176
Total Fat – 6 grams
Saturated Fat – 2 grams
Cholesterol – 77 mg
Sodium – 179 mg
Carbohydrate – 2 grams
Protein – 27 grams
Calcium – 16 mg
Magnesium – 25 mg
Potassium – 236 mg

* To reduce sodium, omit the 1/8 tsp of added salt. New sodium content for each serving is 120 mg.

An African American recipe, prepared in a heart healthy way. Lower in saturated fat, cholesterol, and sodium to protect you and your family from heart disease and stroke. This is not only good for you, but good in you, making it a healthy comfort food.

Serves - 10
Serving Size - 1 square

Ingredients
1 cup cornmeal
1 cup flour
1/4 cup sugar
1 teaspoon baking powder
1 cup low-fat 1 percent buttermilk
1 egg, whole
1/4 cup margarine, regular, tub
1 teaspoon vegetable oil – to grease baking pan

Directions
1. Preheat oven to 350 degrees Fahrenheit.
2. Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to dry ingredients.
5. Add margarine and mix by hand or with mixer for 1 minute.
6. Bake for 20 to 25 minutes in an 8 x 8 inch greased baking dish. Cool. Cut into 10 squares.

Nutritional Information for 1 Serving (mg = milligrams)
Calories – 178
Total Fat – 6 grams
Saturated Fat – 1 gram
Cholesterol – 22 mg
Sodium – 94 mg
Carbohydrates – 27 grams
Dietary Fiber – 1 gram
Protein – 4 grams
Potassium – 132 mg

This is an easy, low-fat biscuit recipe.

Serves - 15
Serving Size - 1 biscuit

Ingredients
2 cups all purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons sugar
2/3 cup low-fat 1 percent buttermilk
3 tablespoons + 1 teaspoon vegetable oil

Directions
1. Preheat oven to 450 degrees.
2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
3. In small bowl, stir together buttermilk and oil. Pour over flour mixture and stir until well mixed.
4. On lightly floured surface, knead dough gently for 10 to 12 strokes. Roll or pat dough to 3/4 inch thickness. Cut with 2 inch round biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.
5. Bake for 12 minutes or until golden brown. Serve warm.

Nutritional Information for 1 Serving (mg = milligrams)
Calories – 99
Total Fat – 3 grams
Saturated Fat – less than 1 gram
Cholesterol – less than 1 mg
Sodium – 72 mg
Carbohydrates – 15 grams
Dietary Fiber – 1 gram
Protein – 2 grams
Potassium – 102 mg

Serves - 5
Serving size - 3/4 cup

Ingredients
4 and 1/2 cups cubed honeydew (about 1 small melon)
1 and 1/2 cups lime sherbet
2 tablespoons lime juice
5 fresh strawberries

Directions
1. Place melon cubes in a 15 x 10 x 1 inch baking pan. Cover and freeze until firm, about 15 minutes.
2. Set aside five melon cubes.
3. In a food processor or blender, combine the sherbet, lime juice and remaining frozen melon. Cover and process until smooth.
4. Pour into glasses. Garnish with strawberries and reserved melon.

Nutritional Information Per Serving (mg = milligrams)
Calories – 135
Fat – 1 gram (trace saturated fat)
Cholesterol – 3 mg
Sodium – 34 mg
Carbohydrate – 32 grams
Fiber – 1 gram
Protein – 1 gram
Diabetic Exchanges – 1 starch, 1 fruit.

Makes approximately - 4 cups
Serving size - 1/4 cup

Ingredients
4 large fresh tomatoes, chopped
1 4 ounce can green chilies
1 medium onion, chopped
1 fresh jalapeno chile, chopped
1/2 teaspoon cumin
2 teaspoons lime juice
1 teaspoon cilantro
1/2 teaspoon ground pepper
1/4 teaspoon salt

Directions
Mix all ingredients together and chill.

Nutritional Information Per Serving (mg = milligrams)
Calories – 15
Carbohydrates – 4 grams
Protein – 1 grams
Fat – trace
Saturated fat – trace
Cholesterol – 0 mg
Fiber – 1 gram
Sodium – 121 mg
Potassium – 128 mg
Calcium – 5 mg
Exchanges – 1 serving free

Servings – 4
Serving size – 1 cup

Ingredients
2 bananas, ripe
2 cups pineapple juice
2 tablespoon creamy peanut butter
2 teaspoons plain yogurt
1 and 1/2 teaspoon vanilla extract
6 ice cubes
Sprinkle of nutmeg

Directions
1. Combine all ingredients, except nutmeg, in blender.
2. Cover and run on high until smooth and well blended.
3. Sprinkle with nutmeg.

Nutritional Information Per Serving (mg = milligrams)
Calories – 177
Total Fat – 5 grams
Calories from Fat – 23%
Cholesterol – 0 mg
Fiber – 2 grams
Sodium – 41 mg

With herbs, spices, garlic, and onions, you can make your food spicy and delicious without using sodium or salt. Experiment with these and other herbs and spices by using small amounts at first to find out if you like them. Here are some great ideas to try:

• Basil - Use in soups, salads, vegetables, fish, and meats.
• Cinnamon - Use in salads, vegetables, breads, and snacks.
• Chili Powder - Use in soups, salads, vegetables, and fish.
• Cloves - Use in soups, salads, and vegetables.
• Dill Weed and Dill Seed - Use in soups, salads, vegetables, and fish.
• Ginger - Use in soups, salads, vegetables, and meats.
• Marjoram - Use in soups, salads, vegetables, beef, fish, and chicken.
• Nutmeg - Use in vegetables, snacks, and meats.
• Oregano - Use in soups, salads, vegetables, snacks, and meats.
• Parsley - Use in salads, vegetables, fish, and meats.
• Rosemary - Use in salads, vegetables, fish, and meats.
• Sage - Use in soups, salads, vegetables, meats, and chicken.
• Thyme - Use in salads, vegetables, fish, and chicken.

Serves – 3
Serving size – 1 and 2/3 cups soup and 1 lime slice

Ingredients
2 teaspoons olive oil
1/2 cup frozen chopped onion
1 teaspoon bottled minced garlic
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon black pepper
1 cup frozen whole-kernel corn
1 (14 ounce) can fat free, low sodium chicken broth
1 (15 ounce) can black beans, drained
1 (14.5 ounce) can diced tomatoes with green chiles, undrained
3 lime slices

Directions
1. Heat oil in a large saucepan over medium heat.
2. Add onion, garlic, cumin, and oregano. Saute 1 and 1/2 minutes. Stir in pepper, corn, beans, broth, and tomatoes and bring it to a boil.
3. Reduce heat and simmer for 10 minutes. Serve with lime slices.

Nutritional Information Per Serving (mg = milligrams)
Calories – 241
Total Fat – 4.2 grams
Saturated Fat – 0.5 grams
Cholesterol – 0.0 mg
Sodium – 722 mg
Carbohydrate – 44.7 grams
Dietary Fiber – 12.4 grams
Protein – 12.7 grams