compiled by: theresa g. howard · nutritional facts: 1 serving (1 cup) equals 212 calories, 2 g fat...

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Compiled by: Theresa G. Howard Family & Consumer Sciences Agent Harlan County

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Page 1: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Compiled by:

Theresa G. Howard Family & Consumer Sciences Agent

Harlan County

Page 2: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

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Page 3: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Santa Christmas Punch

Place 1/2 gallon of raspberry sherbet in a punch bowl.

Pour 1 1/2 bottles of 64 oz. raspberry or cranberry-raspberry juice

over the sherbert

Add lemon-lime soda to taste.

To decorate the glass:

Cut the pieces for the belt. 1 strip of black paper, one yellow and

one smaller black square, and a yellow strip for the belt buckle.

Attach the black strip to the glass with a few glue dots.

Apply the yellow square to the front of the glass

Apply the smaller black square on top of the yellow square.

Attach the buckle.

Dip the rim of the glass into melted white chocolate.

Then, dip them in white sprinkles or nonpareils while

the chocolate is wet.

DRINKS 

Page 4: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Sparkling Party Punch

1 can (46 ounces) unsweetened pineapple juice, chilled

3 cups apricot nectar or juice, chilled

1 liter diet lemon-lime soda, chilled

Pineapple sherbet, optional

In a punch bowl, combine the pineapple juice, apricot nectar and soda. Top

with scoops of sherbet if desired. Serve immediately.

Yield: 17 servings (3/4 cup each).

Nutritional Facts:

3/4 cup (calculated without sherbet) equals 66 calories, trace fat (trace saturated fat), 0 cholesterol, 9

mg sodium, 16 g carbohydrate, trace fiber, trace protein. Diabetic Exchange: 1 fruit.

Party Potion 4 cups fruit punch

2 cups pineapple juice

1 liter ginger ale

Ice cubes

3/4 cup cream of coconut, optional

In a large pitcher, combine fruit punch and pineapple juice. Add a liter of

ginger ale and ice cubes then stir. Pour the cream of coconut on top.

Serve in a punch bowl.

Page 5: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Wormy Orange Punch 1 gallon orange sherbet, softened

1 quart pineapple juice, chilled

1 liter lemon-lime soda, chilled

Gummy worms

Combine sherbet and pineapple juice in a punch bowl; stir well. Add soda;

stir until sherbet is almost dissolved. Decorate bowl with gummy worms.

Serve immediately. Yield: 20 (1 cup) servings.

Nutritional Facts:

1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48

g carbohydrate, trace fiber, 1 g protein.

Jingle Juice 46 oz. diet cranberry Juice

1 can low calorie pink grapefruit Juice

1 1/2 liters lemon lime cranberry soda or lemon-lime soda

6 packages sugar substitute (or to taste)

Mix all ingredients in a punch bowl.

Serve over ice.

Page 6: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Strawberry Christmas Punch  

6 cups fresh or frozen unsweetened strawberries, thawed

3/4 cup thawed limeade concentrate

1 can (6 ounces) unsweetened pineapple juice

4 cups chilled lemon-lime soda

Ice cubes, optional

Place strawberries in a food processor; cover and process until smooth.

Stir in limeade concentrate and pineapple juice. Chill until serving.

Transfer to a punch bowl. Just before serving, stir in soda. Serve over ice if

desired. Yield: 13 servings (3/4 cup each).

Nutri onal Facts:   

3/4 cup equals 101 calories, trace fat (trace saturated fat), 0 cholesterol, 9 mg sodium, 25 g carbohydrate,  

1 g fiber, 1 g protein. 

Page 7: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Eggnog Hot Chocolate 2 and 1/2 cups milk

12 oz. bittersweet chocolate

4 cup eggnog

1 teaspoon vanilla extract

1/4 cup coffee liqueur (optional)

Whipped cream

Cinnamon or peppermint sticks

In medium saucepan, bring milk and chocolate just to a simmer; remove

from heat. Let stand 2 minutes. Whisk chocolate until melted and smooth.

Stir in eggnog. Gently heat over low heat until very warm. Stir in vanilla

and coffee liqueur, if using. Pour into mugs. Top with whipped cream

and cinnamon sticks, if desired.

Page 8: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Slow Cooker Carmel Apple Cider

8 cups apple cider or juice

1 cup caramel flavoring syrup (found in coffee section)

1/4 cup lemon juice

2 cinnamon sticks (3 inches)

1 tablespoon whole allspice

2 teaspoons vanilla extract

Whipped cream, hot caramel ice cream topping and cinnamon sticks

Cheesecloth to form a spice bag

In a 3-qt. slow cooker, combine the apple cider, caramel syrup and lemon

juice. Place cinnamon sticks and allspice on a double thickness of cheese-

cloth; bring up corners of cloth and tie with string to form a bag.

Add to cider mixture. Cover and cook on low for 2-3 hours or until heated

through. Discard spice bag. Add vanilla extract. Pour cider into mugs;

garnish with whipped cream, caramel ice cream topping and additional cin-

namon sticks if desired. Yield: 12 servings (3/4 cup each).

Page 9: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Ham ‘n’ Cheese Spread

2 packages (8 ounces each) cream cheese, softened

1/2 cup sour cream

2 tablespoons onion soup mix

1 cup chopped fully cooked ham

1 cup (4 ounces) shredded swiss or cheddar cheese

1/4 cup minced fresh parsley

Assorted crackers

In a large bowl, beat the cream cheese, sour cream and soup mix until

blended. Stir in ham and cheese.

Form into a ball or spoon into a plastic wrap-lined mold. Roll in parsley.

Refrigerate until serving. Serve with crackers. Yield: about 4 cups.

Nutritional Facts

1 serving (2 tablespoons) equals 122 calories, 10 g fat (6 g saturated fat),

36 mg cholesterol, 289 mg sodium, 2 g carbohydrate, trace fiber,

6 g protein.

APPETIZERS 

Page 10: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Sausage Dip  

16 oz. pork mild or hot sausage (in the roll form)

12 oz. cream cheese, softened

1 can diced tomatoes with chilies, undrained

Brown sausage in a non-stick skillet, breaking it up into crumbles with a

spatula until no longer pink. Drain the grease.

In a medium saucepan, heat the tomatoes and cream cheese over medium

heat, stirring occasionally. Heat until the cream cheese is completely

melted.

Add the browned sausage to the cream cheese mixture and stir to

combine. A splash or two of milk can be mixed in if you like a slightly

looser dip. Serve with tortilla chips or your favorite dipping chip.

CROCK POT DIRECTIONS: For a party or game day! After browning the

sausage, combine all of the ingredients in a small crock pot over low heat

until the cream cheese melts, stirring

occasionally. Switch it to warm and you've

got nice warm dip for your whole event.

Page 11: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Crab Rangoon Dip with Wonton Chips 8 oz. cream cheese

1/2 cup mayonnaise

1/4 cup sour cream

1 tablespoon lemon juice

1 teaspoon worcestershire sauce

1/4 cup fresh parmesan cheese

2 cans (6 oz.) crab meat, drained

1 cup mozzarella cheese, divided

2 tablespoons fresh chives

1 clove garlic

1/2 teaspoon pepper

  1 package wonton wrappers

Cooking spray 

1 tablespoon fresh chives (for garnish-optional)

Preheat oven to 350 degrees.

Cut wontons diagonally, and then cut again so you have 4 triangles from

each wrapper. Spray with cooking spray and spread chips on a pan.

Bake 7-8 minutes or until brown and crispy, set aside.

Combine all dip ingredients in a casserole dish reserving ½ cup

mozzarella cheese for topping.

Top with remaining cheese. Bake 25 minutes or until hot and bubbly.

Garnish with remaining chives if desired and serve with wonton chips.

Page 12: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Bacon Cheddar Puffs 1 cup milk

1/4 cup butter

1 cup flour

4 eggs (large)

1 cup shredded sharp cheddar cheese

8 slices bacon, cooked crisp, crumbled

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1/4 teaspoon pepper

Combine milk and butter in a medium saucepan,. Cook over medium heat,

stirring frequently until butter is melted and mixture is simmering. Add flour,

stir until mixture forms a ball. Remove from heat. Beat in 1 egg at a time

until mixture is smooth. Stir in remaining ingredients; mix well. Drop

heaping teaspoons of mixture onto greased baking sheet. Bake in

preheated 350^ oven for 25 minutes or until puffed and golden brown.

Serve warm or at room temperature.

Makes 3 dozen appetizers.

Page 13: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Pepper Jack Cheese Dip

16 oz. cream cheese, softened

1/2 cup cooked and crumbled bacon

1 cup chopped rotisserie chicken

1 cup shredded pepper jack cheese

1 tablespoon diced jalapeño, seeds removed, optional

Preheat oven to 350. Beat cream cheese until smooth in consistency.

Stir in the remaining ingredients and pour into an 8 inch baking dish.

Sprinkle with paprika and bake for 20 minutes.

Chocolate Cream Cookie Fruit Dip

1—8 ounce package cream cheese, softened

2 tablespoons cocoa

2 tablespoons powdered sugar

4 chocolate cream cookies, crushed

Whip together cream cheese, cocoa and sugar. Stir in crushed cookies.

Serve with favorite fruit crackers or cookies.

Page 14: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Peppermint Fluff Dip

7 oz. marshmallow fluff

4 oz. frozen whipped topping

1 tablespoon peppermint mocha creamer

Crushed peppermints

Mix the first three ingredients together. Top with crushed peppermints.

Serve with mini vanilla wafers or other cookies.

Award Winning Dip 

2 cans mexicorn, drained

1 cup real mayonnaise

1 cup real sour cream

3 bunches of green onions tops, sliced

1 can green chilies, diced

1/3 cup of jalapenos (the jar kind), chopped

8 ounce package of shredded mexican blend cheese

Tortilla chips for serving

Combine all of the dip contents together and place in the refrigerator. Best

if made the day before. The flavors just keep getting better and better!

Serve with tortilla chips!

Page 15: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Soda Pop Meatballs

Approximately 2 pounds frozen meatballs

12 ounces (1 can) any dark soda pop

1 cup ketchup

1/2 cup brown sugar (dark or light)

2 tablespoons apple cider vinegar

1 teaspoon granulated garlic

Combine everything except meatballs in a dutch oven or similar pot on

stovetop. Stirring constantly, bring just to a boil over medium high heat.

Carefully add meatballs and stir to coat. Continue to cook over medium

heat until sauce has reduced by at least half and is nice and thick (roughly

20 minutes), stirring occassionally to prevent meatballs from burning.

Serve on their own as an appetizer or over rice as a meal.

Brown Sugar Kielbasa

3 packages kielbasa, any variety

1 package (1 lb.) dark brown sugar (light if preferred)

Slice the kielbasa into quarter-size pieces and place them in slow cooker.

Pour entire box of brown sugar on top of the kielbasa, and stir quickly to

combine. Cook on low for 5 hours (or) on high 2 1/2 hours.

Page 16: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Easy Cheese Ball

2 (8-oz) pkgs. cream cheese, softened

1/4 cup mayonnaise

1/3 cup grated parmesan cheese

1/2 cup cheddar cheese

1/4 cup chopped green onions

1/2 teaspoon worcestershire sauce

1/4 teaspoon garlic powder

1 cup sliced almonds, chopped

Crackers, for serving

Combine cream cheese and mayonnaise until smooth.

Add in parmesan cheese, cheddar cheese, green onions,

worcestershire sauce and garlic powder. Stir together until combined.

Pour chopped almonds onto plastic wrap and then roll cheese ball in

almonds. Roll up into plastic wrap and refrigerate.

Unwrap and place on plate. Serve with crackers.

Page 17: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Mini Cheese Balls

2 1/2 cups finely shredded cheddar cheese

3/4 cup grated parmesan cheese

2 eggs

4 tablespoons white flour

1 teaspoon baking powder

Sunflower oil for frying

In a bowl combine all ingredients. Mix well, until mixture holds together

and shapes into small balls (~3/4 tablespoon each). Make sure cheese

balls are not too big since they will almost double in size when you fry

them.

Fry cheese balls in hot oil until golden brown. You should have enough oil

so that cheese balls are almost completely covered. Drain on paper towels

before serving.

Page 18: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Main DishesFrench Onion Turkey Bake

6 eggs

1 can condensed french onion soup

2 cups milk

1 cup shredded swiss cheese

2 tablespoons chopped thyme

9 slices white bread

2 cups cooked turkey

 

Heat the oven to 350F.

Spray a 2-quart shallow baking dish with cooking spray.

Beat the eggs, soup, milk, 1/2 cup cheese and 1 tablespoon thyme in a

large bowl with a fork or whisk. Add the bread cubes and turkey.

Stir and press the bread cubes into the milk mixture to coat.

Pour the bread mixture into the baking dish. Sprinkle with the remaining

cheese and thyme. Let stand for 15 minutes.

Bake for 45 minutes or until a knife inserted in the center comes out clean.

Page 19: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Turkey Swiss Quiche  1 unbaked pastry shell (9 inches)

1-1/2 cups finely chopped cooked turkey

4 large eggs

3/4 cup half-and-half cream

2 cups (8 ounces) shredded swiss cheese

4 green onions, finely chopped

2 tablespoons diced pimientos

1 teaspoon dried oregano

1 teaspoon dried parsley flakes

Dash salt and pepper

3 slices (3/4 ounce each) swiss cheese, cut into thin strips

Preheat oven to 450°. Line unpricked pastry shell with a double thickness

of heavy-duty foil. Bake 8 minutes. Remove foil; bake 5-7 minutes longer

or until golden brown. Reduce heat to 375°.

Sprinkle turkey into pastry shell. In a large bowl, whisk eggs and cream.

Stir in the shredded swiss cheese, onions, pimientos, oregano, parsley,

salt and pepper. Pour into crust.

Bake 20 minutes. Arrange swiss cheese strips in a lattice pattern over

quiche. Bake 10-15 minutes longer or until a knife inserted near center

comes out clean. Let stand 10 minutes before cutting.

Yield: 6-8 servings.

Page 20: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Turkey Dumpling Casserole

2 cups shredded turkey

2 cups chicken stock

1 stick butter

2 cup baking mix or self-rising flour

2 cups 2% milk

1 cup herbed cream of chicken soup

3 chicken bouillon cubes or 3 teaspoons chicken granules

1/2 teaspoon dried sage

Salt and pepper, as desired

Preheat oven to 350 degrees.

Note: When building the layered casserole, do not mix the layers.

Layer 1—In 9 x 13 or larger casserole dish, melt 1 stick butter. Spread

shredded turkey over butter. Sprinkle black pepper and dried sage over

this layer. Note: If you want to serve this as a pot pie, add a layer of

vegetables now.

Layer 2—In a small bowl, mix milk and baking mix or self-rising flour.

Slowly pour over turkey.

Layer 3—In medium bowl, whisk together 2 cups chicken stock, chicken

granules or bouillon cubes and soup. Once blended, slowly pour over

baking mix layer.

Bake time varies by oven and the size pan you decide to use, therefore,

bake until top is golden brown-approximately 50-60 minutes.

Page 21: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Cheesy Ham Chowder

10 bacon strips, diced

1 large onion, chopped

1 cup diced carrots

3 tablespoons all-purpose flour

3 cups milk

1-1/2 cups water

2-1/2 cups cubed potatoes

1 can (15-1/4 ounces) whole kernel corn, drained

2 teaspoons chicken bouillon granules

Pepper to taste

3 cups (12 ounces) shredded cheddar cheese

2 cups cubed fully cooked ham

In a Dutch oven, cook the bacon over medium heat until crisp. Using a

slotted spoon, remove to paper towels to drain. In the drippings, sauté

onion and carrots until tender. Stir in flour until blended. Gradually add milk

and water. Bring to a boil; cook and stir for 2 minutes or until thickened.

Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer,

uncovered, for 20 minutes or until potatoes are tender. Add cheese and

ham; heat until cheese is melted. Stir in bacon. Yield: 10 servings.

Nutritional Facts:

1 serving (1 cup) equals 418 calories, 28 g fat (14 g saturated fat), 76 mg cholesterol, 1,056 mg so-

dium, 21 g carbohydrate, 2 g fiber, 19 g protein.

Page 22: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Potato Casserole

2 cans (10-3/4 ounces each) condensed cream of mushroom soup,

undiluted

2 cups (16 ounces) sour cream

2 cups (8 ounces) shredded part skim mozzarella cheese

5 green onions, sliced

1 package (32 ounces) frozen cubed has brown potatoes, thawed

In a large bowl, combine the soup, sour cream, cheese and onions; add in

potatoes; toss to coat.

Transfer to a greased 2-1/2-qt. baking dish. Bake, uncovered, at 350° for 1

and 1/2 hours or until potatoes are tender. Yield: 10-12 servings.

Nutritional Facts

1 serving (3/4 cup) equals 211 calories, 11 g fat (7 g saturated fat), 39 mg cholesterol, 309 mg sodi-um, 19 g carbohydrate, 2 g fiber, 8 g protein.

Page 23: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Chicken Parmesan Casserole

4—5 cooked chicken breasts, cubed

2 cloves of garlic, minced

1/4 teaspoon crushed red pepper flakes (more if you prefer it hot)

1/4 cup fresh basil, finely chopped

2—3 cups marinara sauce or tomato basil sauce

1 1/2 cups shredded mozzarella cheese, divided

2 ounce parmesan cheese, freshly grated—divided

5 ounces italian or plain croutons, roughly crushed,

(leaving some larger pieces)

Preheat oven to 350 degrees. Lightly mist a 9 x 13 baking dish with

cooking spray. Spread the cooked cubed pieces of chicken across the

bottom of the baking dish in a single layer. Spread the sauce evenly

across the top. Sprinkle the minced garlic, red pepper flakes and basil

evenly over the chicken. On top of the sauce layer, sprinkle 3/4 cup of the

mozzarella and one ounce of the parmesan evenly across the dish.

Sprinkle the crushed croutons across the top and follow with the remaining

cheese. Bake for 20 minutes or until heated. Yield: 5 servings

Page 24: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Creamy Ham Casserole

4 ounces medium egg noodles, uncooked

1 tablespoon vegetable oil

2 cups chopped cooked ham

1 green bell pepper, seeded and chopped

1/4 cup chopped onion

1/4 cup sliced celery

1 (10-3/4-ounce) can cream of mushroom soup, undiluted

1 (8-ounce) container sour cream

1/2 cup (2 ounces) shredded cheddar cheese

Preheat oven to 350 degrees.

Cook pasta according to package directions; drain. Heat oil in large skillet

over medium-high heat, and cook ham and next 3 ingredients 5 minutes,

stirring often. Remove from heat; stir in soup, sour cream, and pasta.

Spoon into lightly greased 1-1/2-quart baking dish.

Cover and bake 25 minutes. Sprinkle with cheese, and bake, uncovered,

an additional 5 minutes. Let stand 10 minutes before serving.

Page 25: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Bacon Macaroni Salad

2 cups uncooked elbow macaroni

1 large tomato, finely chopped

2 celery ribs, finely chopped

5 green onions, finely chopped

1-1/4 cups mayonnaise

5 teaspoon white vinegar

1/4 teaspoon salt

1/8 to 1/4 teaspoon pepper

1 pound bacon strips, cooked and crumbled

Cook macaroni according to package directions; drain and rinse in cold

water. Transfer to a large bowl; stir in tomato, celery and green onions.

In a small bowl, whisk mayonnaise, vinegar, salt and pepper. Pour over

macaroni mixture and toss to coat. Refrigerate, covered, at least 2 hours.

Just before serving, stir in bacon. Yield: 12 servings (3/4 cup each).

Nutritional Facts:

3/4 cup equals 290 calories, 25 g fat (5 g saturated fat), 19 mg cholesterol, 387 mg sodium, 11 g

carbohydrate, 1 g fiber, 6 g protein.

SALADS 

Page 26: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Holiday Lettuce Salad

10 cups torn romaine

2 medium red apples, cubed

2 medium pears, cubed

1 cup (4 ounces) shredded swiss cheese

1/2 cup dried cranberries

6 tablespoons lemon juice

3 tablespoons canola oil

3 tablespoons light corn syrup

1-1/2 teaspoons grated onion

1-1/2 teaspoons dijon mustard

1/2 teaspoon salt

1/2 cup chopped lightly salted cashews

In a salad bowl, combine the first five ingredients.

For dressing: In a small bowl, whisk lemon juice, oil, corn syrup, onion,

mustard and salt. Pour over romaine mixture; toss to coat. Sprinkle with

cashews. Yield: 14 servings (1 cup each).

Nutritional Facts:

1 cup equals 144 calories, 8 g fat (2 g saturated fat), 7 mg cholesterol, 134 mg sodium, 17 g carbo-

hydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable.

Page 27: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Bacon Swiss Salad

6 cups shredded romaine lettuce

1 red onion, thinly sliced

1 (10 oz.) package frozen peas, thawed

1 (8 oz.) package swiss cheese, cubed

1/2 lb. bacon, cooked and crumbled

1/2 cup mayonnaise

1 tablespoon sugar

Salt & pepper to taste

In a small bowl, mix together the mayonnaise, sugar, salt and pepper. In a

large salad bowl, layer half of the greens, half of the mayonnaise mixture,

onion, peas and cheese. Repeat the layers again. Cover and place in the

refrigerator for at least an hour before serving. Right before serving, add

the

bacon and toss, coating most of the greens and other ingredients with the

dressing.

Note: It doesn’t seem like much dressing, but it actually goes a long way!

If you want your salad to have a little more dressing, you could easily dou-

ble the dressing recipe.

Page 28: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Loaded Baked Potato Salad

One 5 pound bag medium russet potatoes

1 cup sour cream

1/2 cup mayonnaise

1 package bacon, cooked and crumbled

1 small onion, chopped

Chives, to taste

1 1/2 cups shredded cheddar cheese

Salt and pepper to taste

Wash potatoes and poke holes in them with fork. Bake at 350 degrees for

about an hour or until fork tender.

Cool and cut the potatoes into bite sized chunks. Place in refrigerator to

cool completely.

Mix mayonnaise and sour cream together in a bowl. Add the potatoes,

then add the onions, chives and cheese. Add salt and pepper to taste.

Top with extra shredded cheese, bacon and chives, if desired, and serve!

Page 29: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Strawberry Pecan Pretzel Salad

1 cup pretzels, crushed

1/2 cup pecans, chopped, optional

3/4 cup brown sugar

3/4 cup butter, melted

2 cups strawberries, diced

8 oz. cream cheese, softened

1/2 cup granulated sugar

1 tsp vanilla

8 oz. whipped topping

Mix together crushed pretzels, chopped pecans, brown sugar and melted

butter.

Spread on a large baking sheet with sides and bake at 400 degrees for 7

minutes. Allow the mixture to cool and then break it into small pieces.

Beat together softened cream cheese, granulated sugar and vanilla.

Fold in whipped topping.

Before serving, stir the diced strawberries and sugared pretzels and

pecans into the cream cheese mixture.

Page 30: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Creamy Cranberry Salad

3 cups fresh or frozen cranberries (thawed), chopped

1 can (20 ounces) unsweetened crushed pineapple, drained

2 cups miniature marshmallows

1 medium apple, chopped

2/3 cup sugar

1/8 teaspoon salt

2 cups heavy whipping cream

1/4 cup chopped walnuts

In a large bowl, mix the first six ingredients until blended. Refrigerate,

covered, overnight.

In a large bowl, beat cream until stiff peaks form. Just before serving, fold

cream and walnuts into cranberry mixture.

Yield: 16 servings (1/2 cup each).

Page 31: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

BREADS Cake Mix Banana Bread

1 box butter pecan cake mix—yellow or white can be used as well

1 stick melted butter

2 eggs

3 very ripe bananas

Preheat oven to 350. Lightly coat loaf pan with cooking spray. Mash and

blend the butter and bananas. Pour cake mix on top of the mixture. Make

a small well in the middle of the cake mix. Break eggs into this area.

Slowly stir eggs and cake mix into the banana/butter mixture. Mix well,

until batter is smooth. Pour into loaf pan and bake 45—55 minutes, until a

tooth pick inserted into the middle of the loaf comes out clean. Cool

completely before removing from pan or the bread will fall apart.

Page 32: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Egg Nog Muffins

2 cups egg nog

1 1/2 cups self-rising flour

Preheat oven to 350 degrees. Fill a 12-cup muffin tin with paper inserts.

In a glass bowl mix egg nog and self-rising flour using a whisk. Pour batter

into prepared muffin tin and bake for 18 minutes or until golden brown.

Pumpkin Bread 2 cups all-purpose flour

2 cups sugar

2 small packages coconut cream instant pudding mix

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon cinnamon

1 cup raisins or walnuts or pecans (pecans are great!!) optional

1 ¼ cups oil

5 eggs

1 small can pumpkin

Mix the flour, sugar, instant pudding mix, salt, baking soda, cinnamon and

raisins or nuts (if desired). In another bowl mix oil, eggs, and pumpkin.

Add the dry ingredients to the pumpkin mixture and mix well. Lightly

grease two 9x5 inch loaf pans (or smaller size if desired). Fill pans 1/2 to

2/3 full. Bake in a preheated 350 degree oven for 1 hour (smaller loaves

will take less time – check after 30 minutes).

Page 33: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Strawberry Bread

2 cups self-rising flour

1 cup sugar

1/2 cup butter or margarine

1 egg

3/4 cup milk

2 cup strawberries, chopped and rolled in 1 tablespoon flour

Preheat oven to 375 degrees.

Spray a standard loaf pan with non-stick spray.

Mix sugar and margarine until light and creamy.

Whisk egg with milk and add to sugar mixture.

Add flour and mix.

Toss strawberries with 1 tablespoon flour, then fold in strawberries batter.

Pour into a loaf pan. Bake 45 minutes at 375 degrees until brown. Test with

a wooden pick inserted into center of bread.

Page 34: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Mini Cinnamon Buns

1 can crescent rolls

8 tablespoons (1/2 cup) softened butter, divided

1/4 cup brown sugar

1/4 cup white sugar

1 teaspoon cinnamon

Vanilla Glaze

1 cup powdered sugar

4 tablespoons heavy cream (or 2 tablespoons milk + 1 tablespoon butter)

1 teaspoon vanilla

Preheat oven to 350 degrees . Melt 4 tablespoons of butter in the bottom of

a pie plate. Add the brown sugar to the butter and stir to combine. Cover

the bottom evenly with butter/sugar mixture.

Unroll crescent dough and pinch seams together to create one big sheet.

Spread with remaining softened butter. Combine white sugar and cinnamon

and sprinkle over the buttered dough. Roll the dough back up into a log,

and cut into 8 cinnamon rolls. Place rolls in prepared pie plate. Sprinkle

with any remaining cinnamon sugar.

Bake at 350 for 20 minutes. Top with vanilla glaze (recipe follows) and

serve warm. Store leftover cinnamon buns at room temperature.

For the glaze: With a fork, stir together sugar, cream, and vanilla until

smooth and pourable. Add one tablespoon of milk if needed to thin. If using

milk and butter instead of cream, heat the milk and butter in the microwave

to melt the butter, then add to the sugar and stir in vanilla.

Page 35: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Apple Cranberry Crisp

6 cups peeled and sliced apples (about 6 medium apples)

1 (14 oz.) can whole berry cranberry sauce

2/3 cup packed brown sugar (or 1/3 cup blend of artificial sugar and

artificial brown sugar)

2/3 cup flour

1-1/3 cups oats

1 teaspoon cinnamon

1/2 cup butter or margarine, softened

Preheat oven to 375o. Lightly grease a 13 x 9-inch pan. Place apple slices

in pan; spoon sauce over apples. Combine brown sugar, flour, oats, and

cinnamon; cut in butter until mixture is crumbly. Sprinkle over apples. Bake

at 375o for 40 to 45 minutes, or until apples are tender and topping is

golden brown. Serve warm with whipped topping or ice cream.

10 to 12 servings

DESSERTS 

Page 36: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Pumpkin Roll 3 eggs

1 cup artificial sugar

1 cup canned pumpkin

1 teaspoon lemon juice

1 cup self-rising flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling Ingredients:

4 ounces reduced-fat cream cheese, softened

1-1/2 to 2 cups light whipped topping, thawed, if frozen

2 tablespoons artificial sugar (or to taste)

For Cake, beat eggs and 1 cup artificial sugar for 5 minutes in mixing bowl

on medium speed of mixer. Stir in pumpkin and lemon juice. Blend in flour,

cinnamon and nutmeg until well combined. Line a jelly roll pan with waxed

paper. Spread batter evenly in pan. Bake in preheated 350 degree oven 5

to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan;

turn out onto a cloth and roll up from the narrow end.

Chill in refrigerator until completely cool.

For Filling, beat cream cheese, whipped topping and 2 tablespoons

artificial sugar in mixing bowl on medium speed until smooth and

spreadable. Unroll pumpkin roll and spread with filling. Re-roll. Cover and

refrigerate until ready to serve. Slice cake into pinwheels.

Page 37: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Chocolate Poke Cake Chocolate Cake :

15.25 oz. box devils food chocolate cake mix, plus ingredients listed on box

14 oz. sweetened condensed milk

1 cup semi sweet chocolate chips

Chocolate Whipped Cream Topping:

2 cups heavy whipping cream

1/2 cup powdered sugar

1/4 cup + 2 tablespoons cocoa

1/2 tsp vanilla extract

Mini chocolate chips

Chocolate sauce

Bake cake according to box directions in a 9x13 cake pan. Once cake

comes out of the oven, poke holes all over the top of the cake. Place

sweetened condensed milk and chocolate chips in a microwave safe bowl.

Microwave for about 30 seconds to 1 minute. Whisk chocolate and milk

until smooth, microwaving more, if needed to melt the chocolate. Pour

chocolate mixture over the cake and spread to fill in holes. Set cake aside

to cool, about an hour, then refrigerate until completely cooled. To make

whipped topping, whip heavy cream until it begins to thicken. Add

powdered sugar, cocoa and vanilla extract and whip until stiff peaks form.

Spread whipped topping evenly over cooled cake. Sprinkle mini chocolate

chips over cake and drizzle with chocolate sauce. Refrigerate until ready to

serve.

Page 38: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Peanut Butter Cup Fudge 

 

2 cups semi sweet chocolate chips

1 can sweetened condensed milk

3 tablespoons unsalted butter

3/4 cups creamy peanut butter

28 mini peanut butter cups, quartered

In a medium saucepan over medium/low heat, melt the chocolate chips

with the butter. Once smooth and completely melted remove from heat and

stir in the condensed milk. Pour half the batter in a separate bowl.

In one bowl gently stir in half of the peanut butter cups and spread evenly

into a parchment paper lined 8" square pan. Add peanut butter to the other

bowl and swirl but do not completely combine into the chocolate. Carefully

stir in remaining peanut butter cups and spread into the pan over the

chocolate layer. Chill in the refrigerator at least 2 hours. Lift fudge out of

the pan and remove the paper before slicing into squares. Cover and

refrigerate leftovers.

Page 39: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Pecan Pie Bread Pudding 1 (16 oz.) loaf day old french bread

2 and 1/2 cup milk

1 cup half & half

4 eggs, lightly beaten

1 cup granulated sugar

1 tablespoon vanilla

1/8 teaspoon salt

1/2 cup butter, softened

1 and 1/2 cup packed brown sugar

1 cup pecan, chopped

Preheat oven to 350 degrees F. Cube bread and place in a large bowl.

In another bowl, beat eggs, milk, half & half, sugar, salt, and vanilla to eggs;

whisk. Pour over bread. Allow to sit 5 to 10 minutes

In another small bowl, combine with a fork, softened butter, brown sugar,

and pecans. Mixture will have the consistency of wet sand.

Pour half of the bread mixture into a 8x8 inch pan. Top with half the pecan

mixture. Spoon remaining bread mixture over and top with remaining pecan

mixture. Press down into pan slightly. Pan will be really full. Top with

remaining pecan mixture.

Place pan on a cookie sheet with a edge to catch mixture that may boil

over. Bake at 350 degrees 45 to 55 minutes. Center will be slightly

wiggly, but will set when cool. Serves 16

Page 40: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Banana Pudding Cupcakes

1 box yellow cake mix

1 box banana cream instant pudding mix

2 ripe bananas

1 cup water

1/4 cup vegetable oil

4 eggs

Frozen whipped topping

Vanilla cookies (for decoration)

In a large bowl, combine the yellow cake mix, eggs, water and oil. Add in

the pudding mix. Mash two bananas and add them into the large bowl.

Beat well with mixer for several minutes. Pour the batter into greased cup-

cake pans. Bake at 350 for about 20 minutes, until golden on top. Let cool.

To the top of each cupcake, add a dollop of whipped topping, stick a vanilla

wafer into it, along with a banana slice.

Page 41: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Dark Chocolate Potato Chip Fudge

2 1/2 cups (1lb) dark chocolate, broken into pieces OR chips

1 (14-ounce) can sweetened condensed milk

1 tablespoon vanilla extract

2 cups kettle-style potato chips, crumbled (any flavor)

Line the bottom and edges of a baking pan with aluminum foil or

parchment paper.

In a medium-sized saucepan, stir together chocolate chips and condensed

milk over medium-low heat until the mixture is combined and the chocolate

is completely melted. Stir often with a high-heat rubber spatula, so the

bottom doesn't stick and burn. Remove the pot from the heat and stir in the

vanilla until combined. Alternatively, microwave the condensed milk and

chocolate in a heat-safe measuring cup on 30-40 second intervals, stirring

and mixing between each interval until it is completely melted and smooth.

Total time: 2:30 in microwave.

Immediately spread the mixture evenly into the prepared baking pan, and

then press the crumbled kettle chips into the surface of the fudge.

Refrigerate for at least 1 hour, until the fudge is firm. To cut: Simply lift up

the foil or parchment paper out of the pan and transfer the fudge to a work

surface. Peel off the foil or parchment, and use a large knife heated with

hot water to slice the fudge into square pieces. Store it in an airtight

container for up to 5 days for optimal freshness.

Page 42: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Caramel Apple Cake

1 package (2 layer size) yellow cake mix

1 package (3.4 oz.) vanilla instant pudding

1 cup water

4 eggs

1/3 cup oil

1/4 cup milk

3 granny smith apples (1 lb.). peeled, coarsely chopped

20 caramel candies

3 tablespoons milk

Heat oven to 350 degrees. Beat first 6 ingredients in large bowl with mixer

until blended. Stir in apples. Pour into greased and floured 12-cup fluted

tube pan or 10-inch tube pan.

Bake 50 minutes to 1 hour or until toothpick inserted near center comes out

clean. Cool cake in pan 15 minutes. Loosen cake from sides of pan; invert

onto wire rack. Gently remove pan. Cool completely. Transfer to plate.

Microwave caramels and milk in microwaveable bowl on HIGH 1-1/2

Minute or until caramels are completely melted and sauce is smooth,

stirring every 30 seconds. Cool 10 minutes or until slightly thickened.

Drizzle over cake just before serving. Serves 16

Page 43: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Caramel Crescent Snickerdoodles

1 crescents seamless dough sheet

Caramel candies (one per doodle)

1 cup cinnamon/sugar (blended to your taste)

Cut out a 2” x 2” piece of dough and wrap it gently and snuggled around

one caramel. Roll it in the cinnamon/sugar. Place them onto a baking

sheet about 1’ apart. Bake the at 350 degrees for about 12 minutes, or

until they are firm and slightly puffy. Let cool slightly, but these have to be

eaten warm, for maximum caramel flow. Yield: 20

Peanut Butter Cake Mix Cookies

1 package yellow cake mix

1 cup creamy peanut butter

1/2 cup vegetable or canola oil

2 large eggs

Preheat oven to 350 degrees. Combine all ingredients and mix well. Drop

by rounded spoonful onto an ungreased baking sheet. Bake at 350 for 10-

12 minutes (check after 9-10 minutes to prevent over-browning).

Page 44: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

No-Bake Strawberry Cheesecake Bites

1 lb. strawberries

1 package of 8 oz. soft cream cheese

1/2 cup powdered sugar

1/2 tablespoon vanilla extract

Graham cracker sticks

Cut off the strawberry stems. Remove the inside of the strawberry with a

small knife or strawberry corer tool to create a cup for the filling. Trim the

pointed strawberry tip with your knife so the strawberry will stand upright.

Place on a cookie sheet. In a bowl, beat softened cream cheese, sugar,

and vanilla with a mixer until fluffy. Place the cream cheese mixture in a

pastry bag and pipe into the strawberries. Refrigerate until ready to

serve. Only make 4-5 hours before serving or your strawberries will get

soggy. Right before serving, garnish with a graham cracker stick. Crack-

ers will get soggy if you add these too early.

Page 45: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Peanut Butter Cup Turkeys 8 peanut butter cups (full size)

8 dark peanut butter cups (miniatures)

48 candy coated peanut butter pieces

16 candy eyes

1/2 cup semi-sweet chocolate chips

Unwrap all the candy and set aside. Melt chocolate chips in microwave

(15 seconds medium heat, stir, repeat) until nice and smooth. Transfer

melted chocolate to a plastic bag and cut a very small piece off the corner.

Pipe a small amount of melted chocolate onto the back of the miniatures

and place on the far side of the full size cups. Pipe a small amount of

melted chocolate onto the back of the candy eyes and place on the turkey's

head (the miniature). Pipe a small amount of melted chocolate onto the

side of an orange coated peanut butter piece and place on the miniature

for the turkey's nose. Pipe a small amount of melted chocolate onto the

back of 5 more candy

coated pieces and place at the top of the full size cup for the feathers. Let

sit until chocolate is completely firm.

Page 46: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Reindeer Treats

Premade rice cereal treats or your favorite recipe

Red and brown candy coated chocolate pieces

Light cocoa candy melts

Squeeze bottle

Popsicle sticks (optional)

Unwrap all your rice treats and place on a plate. If using your own recipe,

prepare as usual, cool and cut into pieces. In a microwave bowl, melt your

light cocoa candy melts until just melted. You don’t want them too hot or

they will melt your squeeze bottle in the next step. Pour your melted candy

melts into your squeeze bottle. Squeeze some antlers, eyes and a dot

where you will put the nose on the rice treats. Quickly press a red or

brown candy onto the dot you made. Optionally, you can stick popsicle

sticks in the bottom and make them pops.

Page 47: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

Lisa Gaetke, PhD, RD, LD, Professor Department of Dietetics and Human Nutrition

Gail Miller

www.yummyhealthyeasy.com

www.spendwithpennies.com

www.betterrecipes.com

www.chef-in-training.com

www.mom4real.com

www.anaffairfromtheheart.com

www.southernplate.com

www.getcrocked.com

www.divascancook.com

www.food.com

www.bigoven.com

www.mrfood.com

www.rachaelray.com

www.callmepmc.com

www.kevinandamanda.com

www.sixsistersstuff.com

www.thisismykeywest.wordpress.com

www.thegunnysack.com

www.pauladeen.com

www.sunshineandsippycups.com

www.organicglory.wordpress.com

www.diabeticgourmet.com

www.backforseconds.com

www.livinglocurto.com

www.ohbiteit.com

www.kraftrecipes.com

www.tasteofhome.com

www.roxyskitchen.com

www.diabeticgourmet.com

www.theshadyporch.com

Lisa Gaetke, PhD, RD, LD, Professor Department of Dietetics and Human Nutrition

www.lifeloveandsugar.com

www.suzyssitcom.com

www.youthlitreview.com

www.momontimeout.com

www.delish.com

www.thebearfootbaker.com

www.chocolatechocolateandmore.com

                                                                               

Acknowledgements

Page 48: Compiled by: Theresa G. Howard · Nutritional Facts: 1 serving (1 cup) equals 212 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 61 mg sodium, 48 g carbohydrate, trace fiber,

“The informa on gien herein is 

supplied with the understanding 

that no discrimina on is intended 

and no endorsement by 

Coopera ve Extension is implied.” 

“The informa on given herein is 

supplied with the understanding 

that no discrimina on is intended 

and no endorsement by 

Coopera ve Extension is implied.”