1 1/2 cups cold skim milk
1 package (4−serving size) JELL−O White Chocolate Flavor Fat Free Sugar Free
Instant Reduced Calorie Pudding & Pie Filling
2 cups thawed COOL WHIP LITE Whipped Topping
1/2 teaspoon grated orange peel
Pour cold milk in medium bowl. Add pudding mix. Beat with wire whisk 1 minute.
Gently stir in whipped topping and orange peel. Spoon into dessert dishes. Refrigerate
until ready to serve. Makes 6 servings.
Serving size: 1/6 recipe
Yield: 6
Exchanges: 1 Carbohydrate, 1/2 Fat
Nutrition: 90 Calories, 2g Protein, 13g Carbo [0g dietary fiber, 7g sugars], 3g Fat

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2 cups fresh peaches, sliced
1/3 cup graham cracker crumbs
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
2 teaspoons low−calorie margarine
Preheat oven to 350°F. Place the sliced peaches in the bottom of an 8×8x2−inch baking pan.
In a small mixing bowl, combine the graham cracker crumbs, cinnamon and nutmeg; mix
well.
Gradually blend in margarine and sprinkle mixture over peaches. Bake uncovered for 25 to
30
minutes. Remove from the oven and let cool slightly before serving.
Serving size: 1/2 cup
Yield: Four servings
Exchanges: 1 fruit
Nutrition: 74 Calories, 15g carbohydrates (2g fiber, 9g sugars), 1g protein, 2g fat
0mg cholesterol, 57 mg sodium
Peach Crumb Cobbler 19

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1 package (1.5 ounces) sugar−free instant chocolate pudding mix
6 packets artificial sweetener (equivalent to 1/4 cup sugar)
2 Tablespoons baking cocoa
1 teaspoon vanilla extract
4 cups evaporated milk
4 ounces light frozen whipped topping, thawed
In a blender, combine the pudding mix, sweetener, cocoa, milk and vanilla; process on
low until smooth. Fold in the whipped topping until smooth. Pour into a shallow 2−quart
freezer container. Cover and freeze for 30 minutes. Stir with a wire whisk; return to freezer
until ready to serve.
Makes 12 servings.
Serving size: 1/2 cup
Yield: 12
Exchanges: 1 nonfat milk, 1/2 starch, 1/2 fat
Nutrition: 140 Calories, 10g Protein, 20g Carbohydrate, 3g Fat

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1/4 cup all−purpose flour
1 egg
1/4 cup low−fat (1%) milk
1 cup coarsely crushed oven−toasted corn cereal
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
8 chicken drumsticks, skin removed
Nonstick cooking spray
Preheat the oven to 375 degrees F. Coat a rimmed baking sheet with nonstick cooking
spray.
Place the flour in a shallow dish. In a second shallow dish, beat the egg with the milk. In a
third
shallow dish, mix the crushed cereal with the seasonings.
Dip the chicken in the flour, then into the egg mixture, then into the cereal mixture, coating
evenly with each. Arrange the chicken on the baking sheet and coat with nonstick cooking
spray.
Bake for 25 minutes, then turn the chicken and bake for 25 more minutes, or until no pink
remains in the chicken and it turns golden.
Serving Size: 2 drumsticks
Yield: 8 (4 servings)
Nutrion: 247 calories (59 from fat), 17g Carb, 1g Fiber, 28g Protein, 7g Fat
Exchanges: 1 Starch, 3 Lean Meat

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Crust:
1/4 cup diet margarine
1 cup graham cracker crumbs
1/4 cup Splenda® granular
Preheat oven to 350ºF. Melt the margarine and stir it into a mixture of the graham cracker
crumbs and Splenda® Granular. Press into an 8−inch square pan. Bake for 10 minutes.
Set aside to cool.
Filling:
1/3 cup all−purpose flour
1 1/4 cup Splenda® granular
2 tablespoons water
4 egg yolks
1/4 cup lemon juice or the juice of 2 lemons
2 tablespoons finely grated lemon rind
4 egg whites
1/2 teaspoon cream of tartar
Graham cracker crumbs
In a heavy saucepan or double boiler, combine the flour, second amount of Splenda®
Granular,
water, egg yolks, lemon juice and grated lemon rind. With a wooden spoon, stir constantly
over
very low heat for about 5 minutes.
Beat the egg whites for 30 seconds until frothy, then add the cream of tartar and beat for a
further
2 1/2 minutes. Fold the stiffly beaten egg whites into the lemon sauce and spread over the
cooled
crust. Sprinkle with graham cracker crumbs. Bake at 350ºF for approximately 15 minutes.
Turn off the oven and leave the pan inside for a further 5 minutes or until the squares are
set.
Allow to cool; loosen the edges and slice. Yields 16 squares.
1 square = 89 calories; 11.4g carbohydrate; 2.5g protein; 3.7g fat; 0.5g fiber; 71mg sodium

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8 oz. pkg. nonfat cream cheese, softened
3 tablespoons chopped green onion
1½ cups cooked chicken breast, cut in small chunks
2 tablespoons nonfat sour cream
1 teaspoon dried dill
4 (10 inch) low−fat flour tortillas
1½ cups fresh spinach
Nonfat ranch salad dressing or salsa (not included in nutritional information)
Combine cream cheese, onion, chicken, sour cream and dill in medium bowl; mix until
blended. Spread ¼ cup filling on each tortilla; place spinach leaves on top, leaving about
½ inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hour
before serving. Slice and serve with nonfat ranch dip or salsa. Serves: 6
Nutrition per Serving
Calories 120
Carb Choices : 1
Exchanges : 1½ meat, 1½ starch, 1 vegetable
Fat 2 g
Carbohydrates 15 g
Protein 11 g
Cholesterol 11 mg
Dietary Fiber 1 g
Sodium 158 mg

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1 lb. boneless, skinless chicken breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
2 tablespoons butter or margarine
2 tablespoons cornstarch
1 (14 1/2 oz.) can chicken broth
2 tablespoons lemon juice
1/2 teaspoon salt, optional
1 1/2 cup uncooked instant rice
1 cup frozen peas
In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no
longer pink. In a bowl combine cornstarch, broth, lemon juice and salt if desired until
smooth. Add to skillet and bring to a boil.
Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat;
cover and let stand for 5 minutes. Serves 6.
Nutritional Analysis: One serving (prepared with reduced−fat margarine and low sodium
chicken broth and w/o salt) equals: 235 calories, 156 mg sodium, 43 mg cholesterol,
27 gm carbohydrate, 20 gm protein, 5 gm fat
Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

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1 cup chopped dates
1/2 cup margarine
1/4 teaspoon salt
1/2 cup raisins
1/2 cup chopped prunes (dried)
1 cup water
2 eggs, beaten
1 teaspoon vanilla
1/2 cup chopped nuts
1 cup flour
1 teaspoon baking soda
Combine dates, raisins, prunes and water and bring to a boil for 5 minutes.
Stir in margarine and salt while hot. Let cool. Add eggs, vanilla and nuts.
Mix flour and soda together in a separate bowl. Add to wet mixture. Stir until just moist.
Spoon into greased muffin tins. Bake in 350 degree F oven for 15 minutes.
Serving size: 1 muffin
Yield: 12
Exchanges: N/A
Nutrition: 148 Calories, 3 g Protein, 27 g Carbo, 4 g Fat

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1 package (1.5 ounces) sugar−free instant chocolate pudding mix
6 packets artificial sweetener (equivalent to 1/4 cup sugar)
2 Tablespoons baking cocoa
1 teaspoon vanilla extract
4 cups evaporated milk
4 ounces light frozen whipped topping, thawed
In a blender, combine the pudding mix, sweetener, cocoa, milk and vanilla; process on
low until smooth. Fold in the whipped topping until smooth. Pour into a shallow 2−quart
freezer container. Cover and freeze for 30 minutes. Stir with a wire whisk; return to freezer
until ready to serve.
Makes 12 servings.
Serving size: 1/2 cup
Yield: 12
Exchanges: 1 nonfat milk, 1/2 starch, 1/2 fat
Nutrition: 140 Calories, 10g Protein, 20g Carbohydrate, 3g Fat

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3 cups vanilla wafer crumbs
4 Tablespoons margarine, metled
3 Tablespoons NutraSweet® Spoonful
1 envelope (1/4 ounce) unflavored gelatin
1 cup skim milk
2 packages (8 ounces each) reduced fat cream cheese, softened
1 package (3 ounces) reduced fat cream cheese, softened
2 Tablespoons lemon juice
1 Tablespoon grated lemon rind
2 teaspoons vanilla
1/3 to 1/2 cup NutraSweet® Spoonful
1 pint blueberries
2 pints raspberries
Mix crumbs, margarine and 3 Tablespoons NutraSweet® Spoonful in medium bowl;
pat evenly on bottom of jelly roll pan, 15 by 10 inches.
Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over medium
low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature.
Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemon
juice and rind, vanilla and 1/3 to 1/2 cup NutraSweet® Spoonful. Pour mixture over crust;
refrigerate until set, 3 to 4 hours.
Before serving, decorate to look like an American flag, using blueberries for the stars and
the raspberries for the stripes.
Serving size: 1 slice
Yield: 16 slices
Exchanges: 1 starch, 2 fat
Nutrition: 170 Calories, 5 g Protein, 16 g Carbo, 10 g Fat

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