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

By JoAnna M. Lund, Barbara Alpert

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

Between paintings, elevating teenagers, or looking that legendary "me time," the house cook dinner can get beaten, placing practise of fit, tasty kin fare at the again burner. This cookbook makes it speedier and less expensive to arrange a whole, fast meal at domestic than to attend for take-out.

Here are 50 whole menus produced from two hundred recipes, each one of which are ready from begin to end in part an hour or much less. additionally incorporated are JoAnna's Ten Commandments of profitable Cooking, recommendation on the right way to learn a recipe, and entire dietary info for each dish.

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Additional info for 30 Minutes to Mealtime: A Healthy Exchanges Cookbook

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HINT: Thaw peas by rinsing in a colander under hot water for 1 minute. Each serving equals: HE: 13⁄ 4 Protein • 1 Vegetable • 1⁄ 2 Bread • 19 Optional Calories 187 Calories • 7 gm Fat • 19 gm Protein • 12 gm Carbohydrate • 621 mg Sodium • 191 mg Calcium • 3 gm Fiber DIABETIC EXCHANGES: 2 Meat • 1 Vegetable • 1⁄ 2 Starch CARB CHOICES: 1 50 Fabulous Menus for Fast, Festive Meals 45 Summertime White Chocolate Mousse , Serves 4 3⁄4 cup fresh blueberries cup fresh red raspberries 1 (4-serving) package Jell-O sugar-free instant white chocolate pudding mix 2⁄3 cup Carnation Nonfat Dry Milk Powder 3⁄4 cup Dannon plain fat-free yogurt 1 cup water 3⁄4 cup Cool Whip Free 3⁄4 In a medium bowl, combine blueberries and raspberries.

Each serving equals: HE: 3⁄ 4 Fat-Free Milk • 1⁄ 2 Fruit • 1⁄ 2 Slider • 17 Optional Calories 144 Calories • 0 gm Fat • 8 gm Protein • 28 gm Carbohydrate • 436 mg Sodium • 248 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fat-Free Milk • 1⁄ 2 Fruit • 1⁄ 2 Starch CARB CHOICES: 2 46 30 Minutes to Mealtime Autumn Leaves, Maple Trees The colors of fall are what appeal to me—the rich reds, golden yellows, and fierce oranges—as the summer winds down and we celebrate the rich bounty of the garden in the wonderful abundance of root vegetables and late-summer fruits.

Mix gently to combine. Cover and refrigerate for at least 20 minutes. Gently stir again just before serving. HINT: To plump up raisins without “cooking,” place in a glass measuring cup and microwave on HIGH for 20 seconds. Each serving equals: HE: 1 Fruit • 1 Vegetable • 1⁄ 2 Fat • 1⁄ 4 Protein • 1⁄ 4 Slider • 8 Optional Calories 148 Calories • 4 gm Fat • 2 gm Protein • 26 gm Carbohydrate • 153 mg Sodium • 33 mg Calcium • 2 gm Fiber DIABETIC EXCHANGES: 1 Fruit • 1 Vegetable • 1 Fat CARB CHOICES: 2 48 30 Minutes to Mealtime Homestyle Potatoes and Peas , Serves 4 (1 cup) 1⁄2 cup finely chopped onion 3 cups frozen loose-packed shredded hash brown potatoes 1 cup frozen peas, thawed 1 teaspoon dried parsley flakes 1⁄8 teaspoon black pepper In a large skillet sprayed with butter-flavored cooking spray, sauté onion for 5 minutes.

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