Ya' Want Fries With That?
Sample Recipes
Hoppin’
John Soup

Hoppin’ John Soup

16 ounces frozen okra
28 ounces blackeyed peas, canned, rinsed & drained
7 ounces smoked sausage, Healthy Choice, sliced
28 ounces fat-free chicken broth
3 1/2 cups water
6 ounces Uncle Ben's fast-cooking long grain & wild rice

Combine all ingredients in a large saucepan. Bring to a boil then simmer 20 minutes or until rice is tender.

Yield: 6 servings= (almost 2 cups per serving) 277 Calories; 3g Fat (7.9% calories from fat); 21g Protein; 48g Carbohydrate; 7g Dietary Fiber; 15mg Cholesterol; 1271mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat
Corn Souffle

Corn Souffle

15 oz can creamed corn
1 c. frozen corn
4 oz light cream cheese
2 egg whites
1 box jiffy corn bread mix

Combine corns and cream cheese in small skillet and heat until cream cheese has melted. Remove from heat; cool. Add egg whites and corn bread mix. Pour into 8x8 pan sprayed with cooking spray. Bake at 375* for 20-30 minutes.

Yield: 8 servings= 169 Calories; 5g Fat (25.4% calories from fat); 5g Protein; 28g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 367mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates
2 Cheese
Biscuits
2 Cheese Biscuits

1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup skim milk + 1 tablespoon skim milk
1/4 teaspoon sugar
1 1/2 tablespoons light margarine
1 ounce light cream cheese
1/4 teaspoon cream of tartar
2 teaspoons baking powder
1/4 teaspoon salt
2 ounces asiago Cheese, finely chopped

Combine flours, milk, sugar, margarine, cream cheese, cream of tartar, baking powder, and salt. Knead in the bowl. Fold in asiago. Form into 9 biscuits and bake on cookie sheet sprayed with cooking spray at 450* for 10 minutes.

Yield: 9= 91 Calories; 3g Fat (33.9% calories from fat); 4g Protein; 11g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 291mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Baked Potato w/ Broccoli Soup
Baked Potato w/ Broccoli Soup

14 oz fat free chicken broth
¼ c. all purpose flour
2 slices cooked bacon, diced
1/4 c. diced Vidalia onion
1 tsp hickory salt
1 tsp black pepper
3 c. diced potatoes (about 1 ¼ lbs)
14 oz frozen broccoli flowerets, chopped
2 c. water
4 oz Velveeta Light
1 ½ c. skim milk
1 tsp butter flavoring
¼ c. sliced green onions


In a large saucepan, whisk together flour and 1/3 cup of chicken broth; add salt, pepper, bacon and onion. Add remaining broth, potatoes, broccoli and water. Bring to a boil then reduce heat and cover; simmer until potatoes are soft. Add Velveeta, milk, and butter flavoring. Cook until cheese is melted. When serving, top each bowl with sliced green onions.

Yield: 6 servings (about 1 ½ cups)= 211 Calories; 5g Fat (20.1% calories from fat); 16g Protein; 29g Carbohydrate; 4g Dietary Fiber; 15mg Cholesterol; 1091mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Buffalo Chicken Soup

Buffalo Chicken Soup


16 oz uncooked boneless, skinless chicken breast
1/2 cup sliced green Onions
1 cup celery
1 TB light margarine
1/4 cup all-purpose flour
1 cup fat-free skim milk
14 oz  fat-free chicken broth
1 c. water
1/2 cup wing sauce
4 oz Velveeta Light
1/2 tsp cayenne pepper
1/2 tsp garlic salt

In a large saucepan, cook chicken through.  Add onions and celery.  Add butter and stir in flour until smooth. Slowly add milk and broth.  Add water, wing sauce, Velveeta, cayenne pepper and garlic powder.  Simmer, stirring occasionally, until cheese has melted.

Yield: 6 servings (over 1 cup)= 215 Calories; 7g Fat (27.4% calories from fat); 28g Protein; 12g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 1413mg Sodium.  Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.