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Cooking Instructions & Nutrition |
This page includes April to January cooking
instructions and nutritional information
Apple and Orange Chicken:
Cooking instructions:
Thaw completely. Preheat oven to 350 degrees F (175 degrees C). Place the chicken pieces in a lightly greased 9x13 inch baking dish. Cover and bake in the preheated oven for
15 minutes, then remove cover/lid and bake for another 10 minutes to brown the chicken.
Great with mashed potatoes and peas.
Per Serving: 313 Calories; 9g Fat (25.3% calories from fat); 31g Protein; 27g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 1982mg Sodium.
Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 1/2 Fat.
Back Home Macaroni and Cheese (v):
Cooking instructions:
Thaw completely. Pour into lightly greased foil pan. Sprinkle topping mixture over the top of the macaroni and cheese. Bake covered at 350 degrees F for 20 minutes or until
thoroughly heated. If you would like you can uncover and bake for 5-10 minutes until topping browns.
Per Serving: 484 Calories; 32g Fat (60.5% calories from fat); 15g Protein; 32g Carbohydrate; 1g Dietary Fiber; 50mg Cholesterol; 1185mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 Fat.
Baked Salmon Fillets:
Cooking instructions:
Thaw completely. Preheat oven to 400 degrees F (200 degrees C). Bake uncovered in a preheated oven for 15 minutes, or until salmon flakes easily with a fork.
Per Serving: 291 Calories; 14g Fat (44.6% calories from fat); 35g Protein; 4g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 450mg Sodium. Exchanges: 0 Grain(Starch); 5
Lean Meat;
1 1/2 Fat; 0 Other Carbohydrates.
Baked Ziti (v):
Cooking instructions:
Thaw completely. Preheat the oven to 350 degrees F (175 degrees C). Bake covered for 30 minutes in the preheated oven, or until cheese is melted. If you like, you can uncover
the last 10 minutes for the cheese to brown.
Per Serving: Per Serving: 1136 Calories; 75g Fat (59.1% calories from fat); 61g Protein; 55g Carbohydrate; 5g Dietary Fiber; 191mg Cholesterol; 1969mg Sodium. Exchanges: 2
Grain(Starch); 6 1/2 Lean Meat; 4 Vegetable; 0 Non-Fat Milk; 10 1/2 Fat.
Chicken Florentine:
Cooking instructions:
Thaw completely. Preheat oven to 400 degrees F (200 degrees C). Bake, covered for 35 minutes in the 400 degrees F (200 degrees C) oven, then uncover and bake 5-10 minutes
until bubbly and lightly browned.
Per Serving: 577 Calories; 36g Fat (54.8% calories from fat); 50g Protein; 16g Carbohydrate; 3g Dietary Fiber; 143mg Cholesterol; 1646mg Sodium.
Exchanges: 1/2 Grain(Starch); 6 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 5 1/2 Fat.
Chili Meat Loaf:
Cooking instructions:
Thaw completely. Bake, uncovered at 375 F for 45-60 minutes.
Per Serving: 384 Calories; 28g Fat (64.7%
calories from fat); 20g Protein; 14g Carbohydrate; 2g Dietary Fiber; 82mg
Cholesterol; 541mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat;
1 Vegetable; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates.
Creamy Burrito Casserole:
Cooking instructions:
Thaw completely. Bake, uncovered, at 350 degrees F. for 20 to 30 minutes.
Serve with: Chopped green onions, sour cream, chopped tomatoes, olives, salsa, guacamole or Spanish rice if desired.
Per Serving: 1213 Calories; 67g Fat (49.8% calories from fat); 48g Protein; 103g Carbohydrate; 9g Dietary Fiber; 160mg Cholesterol; 1754mg Sodium. Exchanges: 6 1/2
Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 11 Fat; 0 Other Carbohydrates.
Grilled Moroccan Pork Tenderloin Kabobs:
Cooking instructions:
Thaw completely. On skewers, thread pork leaving a 1/4-inch space between pieces. For a charcoal grill, place kabobs on the rack of an uncovered grill directly over medium
coals. Grill for 10 to 12 minutes or until pork is just slightly pink in center, turning occasionally to brown evenly. (For a gas grill, preheat grill. Reduce heat to medium.
Place kabobs on grill rack over heat. Cover and grill as above.)
If you want, you may place green grapes between the pork chunks before grilling.
Per Serving: 178 Calories; 7g Fat (38.3% calories from fat); 24g Protein; 3g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 98mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2
Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.
Personally You Soup
Cooking instructions:
Thaw Completely. In a large saucepan or dutch kettle, bring soup to a boil, reduce heat and let simmer, covered, for 10 minutes or until vegetables are almost tender. Add the
pasta and let simmer 5 ~ 7 minutes more or until pasta is al dente - tender but firm. Adjust seasoning with salt and pepper to taste. Thin soup with additional water (if you
wish).
Serve with Parmesan cheese to sprinkle on top and garlic bread if you wish.
Unable to calculate nutrition due to so many variables.
Red Bean and Rice Cakes
Cooking instructions:
Thaw completely. Add 2 Tbsp oil to skillet and heat. Cook cakes until browned on both sides.
Serve with a green salad or cooked greens.
Per Serving: 127 Calories; 6g Fat (41.5% calories from fat); 4g Protein; 15g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 44mg Sodium. Exchanges: 1 Grain(Starch); 1/2
Lean Meat; 0 Vegetable; 1 Fat.
Seafood Stew
Cooking instructions:
Thaw completely. In a large saucepan, bring tomato-wine mixture to boil. Add cod, cover and simmer for 2 minutes. Add shrimp and cook another 2-5 minutes until shrimp and
cod are cooked.
Serve with crusty bread.
Per Serving: 580 Calories; 4g Fat (6.0% calories from fat); 24g Protein; 114g Carbohydrate; 29g Dietary Fiber; 0mg Cholesterol; 1754mg Sodium. Exchanges: 21 1/2 Vegetable.
Slow Cooker Tangy Italian Beef Sandwiches
Cooking instructions:
Spray inside of 3- to 4-quart slow cooker with cooking spray. Place entire contents into crockpot. Cover and cook on Low heat setting 10 to 12 hours. Remove beef from
cooker; place on cutting board. Shred beef, using 2 forks. Return beef to cooker using slotted spoon to remove beef from cooker, fill a hamburger bun with about 1/3 cup beef.
Serve with remaining juices.
You can also sprinkle hot sandwiches with your favorite shredded cheese and serve with a tossed salad. This is also good served over cooked rice.
Per Serving (excluding unknown items): 717 Calories; 61g Fat (76.9% calories from fat); 24g Protein; 17g Carbohydrate; trace Dietary Fiber; 87mg Cholesterol; 696mg Sodium.
Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fruit; 10 Fat; 1/2 Other Carbohydrates.
Special Delivery Chicken Casserole
Cooking instructions:
Thaw completely. Bake, uncovered at 350° for 25-30 minutes until heated through.
Per Serving: 1178 Calories; 82g Fat (64.1% calories from fat); 34g Protein; 70g Carbohydrate; trace Dietary Fiber; 197mg Cholesterol; 1524mg Sodium. Exchanges: 1/2
Grain(Starch); 4 Lean Meat; 1/2 Non-Fat Milk; 10 Fat.
Wild Turkey Rice Bake
Cooking instructions:
Thaw. Bake, uncovered, at 350° for 55-60 minutes or until heated through.
Per Serving: 311 Calories; 5g Fat (16.0% calories from fat); 39g Protein; 26g Carbohydrate; 3g Dietary Fiber; 101mg Cholesterol; 979mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2
Lean Meat; 1 1/2 Vegetable; 1 Fat.
March Cooking Instructions & Nutritional Information
Beefy Noodle Stroganoff:
Cooking instructions:
Thaw completely. Heat meat/sauce and noodles in skillet on stove top until noodles are tender.
Add sour cream and heat through. Serve and
enjoy!
Serving suggestions: Enjoy with a salad, veggies and garlic bread.
Per Serving: 334 Calories; 19g Fat (53.0% calories from fat); 20g Protein; 19g Carbohydrate;
1g Dietary Fiber; 80mg Cholesterol; 550mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat;
1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 1/2 Fat.
Broccoli Cheddar Veggie Soup:
Cooking Instructions:
Cook the mixed vegetable/chicken broth mixture until vegetables are tender. Mix the milk
cornstarch mixture well and pour into vegetable mixture. Cook over medium heat until thick.
Stir in cheddar until it's melted and remove from the heat.
Serving Ideas: Serve as soup with bread and salad. For leftovers pour over rice or great
over baked potatoes too.
Per Serving: 201 Calories; 10g Fat (43.6% calories from fat); 12g Protein; 17g Carbohydrate;
3g Dietary Fiber; 31mg Cholesterol; 511mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat;
2 Vegetable; 1/2 Non-Fat Milk; 1 1/2 Fat.
Crock Pot Swiss Steak:
Cooking Instructions:
Drain and dry steaks. Coat beef in flour mixture. Place in slow cooker. Pour tomato/carrot
mixture over top. Cover. Cook on Low 8-10 hours or High 3-5 hours.
Serving suggestions: Yummy over mashed potatoes or rice.
Per Serving: 279 Calories; 14g Fat (44.7% calories from fat); 22g Protein; 16g Carbohydrate;
3g Dietary Fiber; 63mg Cholesterol; 294mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat;
2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Crunchy Oriental Pork Casserole:
Cooking Instructions:
Thaw completely. Bake covered at 375°oven until pork is thoroughly cooked, about 30 minutes.
Uncover and bake a few more minutes until noodles have browned slightly.
Serving Suggestions: Steamed rice and sauteed snow peas.
Per Serving: 206 Calories; 12g Fat (51.4% calories from fat); 9g Protein; 17g Carbohydrate;
2g Dietary Fiber; 21mg Cholesterol; 411mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 0 Non-Fat Milk; 2 Fat.
Easy Morning Casserole:
Cooking Instructions:
Thaw completely. Preheat oven to 350 degrees F (175 degrees C). Cover, and bake 45 to 60
minutes. Uncover, and reduce temperature to 325 degrees F (165 degrees C). Bake for an additional
30 minutes, or until set.
Per Serving: 613 Calories; 49g Fat (72.3% calories from fat); 27g Protein; 15g Carbohydrate;
1g Dietary Fiber; 95mg Cholesterol; 1108mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat;
1/2 Vegetable; 1/2 Non-Fat Milk; 7 1/2 Fat.
Ham and Polenta Bake:
Cooking Instructions:
Thaw completely. Bake at 425° for 30 minutes or until casserole is bubbling and cheese begins to brown.
Per Serving: 331 Calories; 20g Fat (53.7% calories from fat); 15g Protein; 24g Carbohydrate;
2g Dietary Fiber; 67mg; Cholesterol; 1266mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 3 Fat.
Mexican Chicken Casserole:
Cooking Instructions:
Defrost and bake at 350° for 1 hour.
Per Serving: 596 Calories; 27g Fat (40.5% calories from fat); 42g Protein; 46g Carbohydrate;
4g Dietary Fiber; 114mg Cholesterol; 1259mg Sodium. Exchanges: 2 1/2 Grain(Starch); 5 Lean Meat;
1/2 Vegetable; 0 Non-Fat Milk; 3 1/2 Fat.
Pasta with Lentil and Red Pepper Sauce:
Cooking Instructions:
Thaw completely. In a large saucepan, place bag of lentil tomato mixture and bring to a boil.
Turn down the heat to simmer gently uncovered for 15-20 mins until the lentils are cooked.
About 15 mins before the sauce is ready half fill a large saucepan with lightly salted water
and bring to the boil. Add the pasta, easing the pasta down the water as the ends soften.
Boil rapidly uncovered for about 10 mins until a piece feels tender when you bite it.
Serve with the sauce and grated cheese.
Per Serving: 394 Calories; 10g Fat (21.1% calories from fat); 19g Protein; 62g Carbohydrate;
10g Dietary Fiber; 10mg Cholesterol; 582mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
Personally You Pasta:
Cooking Instructions:
Bake at 375 degrees F. for 45 to 50 minutes.
Unable to calculate nutritionals due to so many variables.
Spicy Chicken Thighs:
Cooking Instructions:
Thaw completely. Place sauce ingredients into a medium saucepan and simmer 15 minutes until green
peppers are done.
Place chicken on prepared grill, skin side up, about 8 inches from heat. Cook, turning and basting
with orange juice mixture every 5 minutes, about 40 minutes or until fork can be inserted in chicken
with ease. Baste chicken with sauce the last 10 minutes of cooking time.
Per Serving: 389 Calories; 13g Fat (23.1% calories from fat); 38g Protein; 7g Carbohydrate;
1g Dietary Fiber; 129mg Cholesterol; 339mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat;
0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.
Seafood Lasagne Rollups:
Cooking Instructions:
Bake, lightly covered, for 25 minutes in 350F oven
Per Serving: 944 Calories; 20g Fat (19.8% calories from fat); 51g Protein; 135g Carbohydrate;
4g Dietary Fiber; 134mg Cholesterol; 773mg Sodium. Exchanges: 8 1/2 Grain(Starch); 4 Lean Meat;
2 Fat; 0 Other Carbohydrates.
Thai Peanut Chicken and Noodles:
Cooking Instructions:
Thaw all items. Place 2 T water and coleslaw/scallions into heated skillet and cook, stirring
frequently for 5 minutes. Add bag of chicken and bag of capellini. Heat until chicken is fully
cooked and serve.
Top with chopped, roasted peanuts if desired.
Per Serving: 634 Calories; 41g Fat (56.1% calories from fat); 31g Protein; 41g Carbohydrate;
5g Dietary Fiber; 48mg Cholesterol; 396mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat;
1/2 Vegetable; 0 Fruit; 6 Fat; 0 Other Carbohydrates.
Upside-Down Meat Loaf:
Cooking Instructions:
Bake uncovered for 45 minutes to an hour at 350 degrees F, or until juices run clear.
Serve with Mashed potatoes, peas, and steamed baby carrots.
Per Serving: 500 Calories; 29g Fat (52.4% calories from fat); 23g Protein; 36g Carbohydrate;
3g Dietary Fiber; 82mg Cholesterol; 735mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat;
0 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat; 1 Other Carbohydrates.
Virginia Brunswick Stew:
Cooking Instructions:
Place in crock pot on cook 6-8 hours until thickened.
Whole wheat rolls are an excellent accompaniment for this dish.
Per Serving: 396 Calories; 16g Fat (36.9% calories from fat); 29g Protein; 33g Carbohydrate;
8g Dietary Fiber; 76mg Cholesterol; 1555mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat;
1 Vegetable; 1 1/2 Fat.
February Cooking Instructions
Almost Cabbage Rolls:
Thaw completely. Place contents of large bag into pot and simmer on medium heat until cabbage is
tender. Stir in sour cream just before serving.
Add a cup of quick cooking rice or accompany with a loaf of crusty bread for dipping.
Apple Cinnamon Glazed Chicken:
Thaw completely. Prepare and preheat grill. When ready to cook, oil grill rack. Brush apple
mixture on chicken and place on grill 4-6" from medium coals. Cook 15-20 minutes, turning
occasionally and brushing frequently with
jelly mixture, until chicken is no longer pink and internal temperature reaches 170 degrees F.
Discard any remaining jelly mixture.
This delicious low fat entree is delicious served with grilled asparagus and French bread.
Aussie Chicken:
Thaw Completely. Bake in preheated 350 degree F oven for 20 minutes, or until cheese is melted and
chicken juices run clear. Garnish with reserved honey mustard sauce.
Baked fries or mashed potatoes and steamed broccoli.
Crazy Ham Sandwiches:
Preheat oven to 350°. Place frozen (or thawed no more than 1 hour) sandwiches (still wrapped in
foil) on cookie sheet and bake until heated
through (20-30 minutes).
Wonderful with a small side salad
Creamy Baked Chicken Breasts:
Bake at 350 degrees F for 45-55 minutes if from frozen or about 20 minutes if thawed (until chicken
juices run clear.
Serve with wild rice and a salad.
Mexican Chicken Sour Cream Lasagna:
Thaw Completely. Preheat oven to 350 degrees F. Bake uncovered 30 minutes; sprinkle with tortilla
chips and cheese. Bake 15 to 30 minutes longer or until bubbly and hot in center. Let stand 15
minutes before cutting.
Serve with a fruit salad.
Personally You Breakfast Burritos:
When you are ready to eat, unwrap the burritos, wrap loosely in microwave safe paper towel and heat
in the microwave on high power for 1-3 minutes until hot and cheese is melted.
You can also thaw burritos in the refrigerator overnight, and bake at 350 degrees for 10-15 minutes
until hot. The thawed burritos can also be deep fried for 3-5 minutes until golden brown and crisp.
Great for breakfast or as a quick snack.
Roasted Pepper Ravioli Bake:
Thaw completely. Keep covered and bake at 350 deg for 15 min.
Uncover; bake 15-20 minutes longer or until heated through.
Serve with a green salad and garlic bread or breadsticks.
Secret Ingredient Pot Roast:
Thaw completely. Place into a crockpot and cook on low for 8-10 hours or on high for 4-6 hours.
Or you can Preheat oven to 350 degrees F (175 degrees C). Cover pan, and cook 1 hour in the
preheated oven. Reduce oven temperature to 225 degrees F (110 degrees C), and continue cooking 2
hours. Remove from oven, and turn roast over so that the top is now covered with the gravy. Cover
pan, and return to oven for a minimum of 2 hours. Remove from oven, and let meat rest for 10
minutes before slicing.
Serve with mashed potatoes and a salad.
Shrimp and Chicken Jambalaya:
In Dutch oven over medium heat, add all ingredients except shrimp. Bring to a boil. Cover; reduce
heat and simmer 20 to 25 minutes or until rice is tender. Add shrimp. Cook 2 to 3 minutes or until
shrimp turns pink. Remove bay leaves.
Serve with hot pepper sauce if desired.
South African Bobotie:
Thaw completely. Bake uncovered at 350 degrees for 45-60 minutes.
Serve with yellow raisin rice, chutney, dessicated coconut and tomato and onion sambal (Tomato and
onion sambal is essentially a mixture of finely chopped tomato and onion).
Serve with side salad and red wine.
Southwestern Pork Chops:
Cooking directions: In a large skillet, brown pork chops on both sides.
Pour tomato mixture over chops. Cover and simmer for 10-15 minutes or until meat juices run clear.
Serve over cooked rice or pasta or with cilantro garlic bread.
Spicy Sausage Soup:
Place entire contents of bag in a large Dutch oven or stock pot. Bring to a boil then reduce heat
to low, simmering for 15 minutes, or until carrots and zucchini are tender.
Serve with warm rye rolls or bread sticks.
Tuna & Vegetable Casserole:
Preheat oven to 350 degrees F. Bake in a preheated oven for 20 to 30 minutes, or until bubbling
and browned on the top.
Serve with garlic bread and a green salad.
Turkey Stuff’n Burgers:
Preheat oven to 450 degrees and grease a jelly roll pan (or cookie sheet). Bake for 20 minutes
without turning over. Burgers are done when lightly browned and internal temp is 165 degrees.
Serve with French fries, and green beans.
February Nutritional Information
Almost Cabbage Rolls:
Per Serving: 316 Calories; 25g Fat (69.7% calories from fat); 15g Protein; 9g Carbohydrate;
2g Dietary Fiber; 73mg Cholesterol; 213mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat;
1 Vegetable; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates.
Apple Cinnamon Glazed Chicken:
Per Serving : 211 Calories; 2g Fat (6.8% calories from fat); 26g Protein; 22g Carbohydrate;
trace Dietary Fiber; 66mg Cholesterol; 319mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean
Meat; 0 Fat; 1 1/2 Other Carbohydrates.
Aussie Chicken:
Per Serving : 745 Calories; 40g Fat (46.9% calories from fat); 46g Protein; 55g Carbohydrate;
1g Dietary Fiber; 132mg Cholesterol; 1697mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean
Meat; 0 Vegetable; 4 1/2 Fat; 3 1/2 Other Carbohydrates.
Crazy Ham Sandwiches:
Per Serving : 335 Calories; 19g Fat (51.9% calories from fat); 16g Protein; 24g Carbohydrate;
1g Dietary Fiber; 79mg Cholesterol; 921mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat;
0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.
Creamy Baked Chicken Breasts:
Per Serving : 358 Calories; 17g Fat (44.1% calories from fat); 41g Protein; 7g Carbohydrate;
trace Dietary Fiber; 119mg Cholesterol; 1020mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2
Lean Meat; 2 Fat.
Mexican Chicken Sour Cream Lasagna:
Per Serving : 642 Calories; 30g Fat (41.5% calories from fat); 24g Protein; 70g Carbohydrate;
4g Dietary Fiber; 77mg Cholesterol; 792mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 4 1/2 Fat.
Personally You Burritos:
Unable to calculate due to so many variables.
Secret Ingredient Pot Roast:
Per Serving : 385 Calories; 27g Fat (63.9% calories from fat); 25g Protein; 9g Carbohydrate;
1g Dietary Fiber; 88mg Cholesterol; 651mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean
Meat; 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates.
Chicken and Shrimp Jambalaya:
Per Serving : 367 Calories; 17g Fat (42.6% calories from fat); 29g Protein; 23g Carbohydrate;
3g Dietary Fiber; 125mg Cholesterol; 1181mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean
Meat; 1 Vegetable; 2 Fat.
South African Bobotie:
Per Serving: 536 Calories; 26g Fat (43.6% calories from fat); 34g Protein; 42g Carbohydrate;
3g Dietary Fiber; 89mg Cholesterol; 1174mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean
Meat; 0 Vegetable; 1/2 Fruit; 1/2 Non-Fat Milk; 3 Fat.
Spicy Sausage Soup:
Per Serving : 616 Calories; 36g Fat (53.1% calories from fat); 33g Protein; 39g Carbohydrate;
9g Dietary Fiber; 86mg Cholesterol; 2001mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat;
1/2 Vegetable; 5 1/2 Fat.
Southwestern Pork Chops:
Per Serving : 776 Calories; 21g Fat (24.1% calories from fat); 43g Protein; 103g Carbohydrate;
9g Dietary Fiber; 84mg Cholesterol; 1012mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat;
2 Vegetable; 1 1/2 Fat.
Tuna & Vegetable Casserole:
Per Serving : 771 Calories; 38g Fat (43.7% calories from fat); 33g Protein; 77g Carbohydrate;
3g Dietary Fiber; 67mg Cholesterol; 1555mg Sodium. Exchanges: 5 1/2 Grain(Starch); 2 1/2 Lean
Meat; 1 Vegetable; 1 1/2 Fruit; 1/2 Non-Fat Milk; 3 1/2 Fat.
Turkey & Stuffing Burgers:
Per Serving : 335 Calories; 16g Fat (44.3% calories from fat); 17g Protein; 30g Carbohydrate;
4g Dietary Fiber; 26mg Cholesterol; 786mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat;
2 1/2 Fat.
Roasted Red Pepper Ravioli Bake:
Per Serving : 524 Calories; 23g Fat (39.1% calories from fat); 18g Protein; 61g Carbohydrate;
12g Dietary Fiber; 139mg Cholesterol; 1809mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2
Lean Meat; 2 1/2 Vegetable; 3 Fat; 0 Other Carbohydrates.
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