Bonus Recipes

Bonus Recipes from The Henry County Cooperative Extension Service
(Back to Family and Consumer Sciences)

Apple Slaw
Spicy Black Bean Soup

Buttermilk Salad
Sausage/Saurkraut Casserole
Best Light Pumpkin Pie

Bonus Recipe: Apple Slaw-a Great Recipe for the Fall!!

1 unpeeled red apple, cored and chopped
4 cups shredded cabbage
« cup red onions, chopped
1 green sweet pepper, chopped
« cup fat-free, light vanilla yogurt
2 Tbsp orange juice
pinch cinnamon

Combine all ingredients in a medium-sized mixing bowl. Refrigerate until ready to serve. Serves 4. Each serving (1 cup): 88 calories, <1 g fat, 0 g saturated fat, 2 mg cholesterol, 36 mg sodium, 19 g carbohydrate, 3 g fiber, 3 g protein. Diabetic exchange: « starch, 1 vegetable.

Bonus Recipe: Buttermilk Salad: Shared by Boots Barton of the Eminence Club

While visiting the Eminence Club, Boots served this delightful salad, when asked for the recipe no one could believe it had buttermilk in it or that it was so simple. I have made it about 4 times using differnt flavors of Jello®--the strawberry/banana was one of my favorites!

1 large can crushed pineapple
1 large package Jello® (any flavor seems to be good--orange, lime, strawberry)
2 cups buttermilk
1 small container whipped topping

Bring crushed pineapple (don't drain) to a boil. Add dry Jello and stir well. Cool slightly and add 2 cups buttermilk, cool until you can fold in whipped topping. Put in pan and chill! It is delicious and you will never know there is buttermilk in it!

Bonus Recipe: Sausage/Saurkraut Casserole

4 slices bacon in 1-inch pieces
2 onions in 1/4in thick slices
2 small apples
1 potato
2 pounds sauerkraut
2 cups chicken broth or apple juice
4 bratwurst or other sausage

Put bacon pieces into bottom of heavy pan. Cook on medium heat, stirring occasionally, until crisp. Remove with slotted spoon and set aside. Drain pan until only a film of fat remains. Add onions and cook over medium heat. Until onions are soft, about 10 minm. Add peeled and grated apples and potato. Add drained sauerkraut and stir the ingredients to mix evenly. Add the liquid, cover and cook about 25 min. Remove the cover, add the sausage and bury it in the sauerkraut. (Sausage can be browned before hand -- it does add to the flavor.) Simmer about 10 min. Sprinkle with cooked bacon bits. Serves 4.

Bonus Recipe: Spicy Black Bean Soup

1 cup chopped onion
1 cup chopped celery
1 cup chopped carrots
2 cups cooked black beans
2 cups chicken broth
1 cup water
pinch cayenne pepper
tsp cumin
tsp dried oregano
6 Tbsp nonfat sour cream

Lightly spray a large soup pan with cooking oil spray and heat over medium high heat. Saute the onion, carrots, and celery until golden, about 3-4 minutes. Add the rest of the ingredients and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 10 minutes. Serve in a soup bowl with a tablespoon of nonfat sour cream on top.

Serves 6. Each serving has 127 calories, .5 g fat.

Bonus Recipes: Best Light Pumpkin Pie

This pumpkin pie saves 151 calories and 12 grams of fat per slice from the traditional version and it tastes identical!

1 cup ginger snaps
16 oz can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp. pumpkin pie spice (ginger, cinnamon, cloves)
12 oz can evaporated milk

Preheat the oven to 350°. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator.

Allow to cool and slice into 8 wedges. Optional serve each wedge with fat-free whipped topping.

Serves 8 Each slice: 165 calories, 1.5 g. fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber, 6 g protein. Diabetic exchange: 2 bread.

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