Hibbing Health Lifestyles Coalition Recipe - Holiday Eggnog

Hibbing Health Lifestyles Coalition Healthy Recipe for the week
Ingredients:

• 2 cups skim milk
• 2 tablespoons cornstarch
• 3 1/2 teaspoons Equal for Recipes
• or 12 packets Equal sweetener
• or 1/2 cup Equal Spoonful
• 2 eggs, beaten
• 2 teaspoons vanilla
• 1/4 teaspoon ground cinnamon
• 2 cups skim milk, chilled
• 1/8 teaspoon ground nutmeg

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Mix 2 cups milk, cornstarch, and Equal in small saucepan; heat to boiling; boil, stirring constantly for 1 minute. Beat eggs in medium bowl. Mix about half the milk mixture into eggs; then add this egg mixture to remaining milk in saucepan. Cook over low heat until slightly thickened, 1 to 2 minutes, stirring constantly. Remove from heat and stir in vanilla and cinnamon. Coll to room temperature; refrigerate until chilled, or until serving time.
2. Stir 2 cups milk into custard mixture; serve in small glasses or punch cups. Sprinkle lightly with nutmeg.

Variations: If desired, 1 to 1-1/2 teaspoons rum or brandy extract can be stirred into the eggnog.

Yield: Makes 8 servings

Nutritional Information:
Each serving provides: amount per serving
Calories 79
Protein 6 g
Total Carbohydrates 10 g
Total Fat 1 g
Cholesterol 55 g
Sodium 79 mg
Food Exchanges 1 milk
49% calorie reduction from traditional recipe.

"To submit a healthy recipe or tip for consideration, forward it to Lory Fedo at lfedo@hibbing.org, send it to Hibbing Area Chamber of Commerce at P.O. Box 727, Hibbing, MN 55746 or drop it off at the Chamber office located at 211 E. Howard St."

Hibbing Health Lifestyles Coalition Recipe - Low Sugar Cranberry Orange Bread

Low-Sugar Cranberry Orange Bread

Ingredients:
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
¼ cup granulated sugar or 2 tablespoons fructose or heat-stable sugar substitute equal to ¼ cup sugar
1 teaspoon baking powder
¼ teaspoon salt (optional)
¾ cup fat-free milk
¾ cup egg substitute or 3 whole eggs
1/3 cup orange juice
¼ cup vegetable oil
1 tablespoon grated orange peel
½ cup chopped cranberries, fresh or frozen (thawed)
¼ cup chopped nuts (optional)

Quaker Oats products can be substituted with any other oats cereal products. Sweet One products can be substituted with any other heat-stable sweetener products. Nutrition contents might be different from those listed below.

Directions:
1. Heat oven to 350 degrees F. Grease and flour 9x5-inch loaf pan.

2. In large bowl, combine flour, oats, sugar or sweetener, baking powder, baking soda and salt; mix well. In medium bowl, combine milk, egg substitute, orange juice, oil and orange peel; blend well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (do not over mix.) Sir in cranberries and nuts. Pour batter into pan.

3. Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan. Cool completely. Store tightly wrapped.

Yield: 1 loaf (16 servings)

Nutrition Information:
1/16 of recipe (made with granulated sugar, fructose or Sweet One and without salt)
Amount per serving
Calories From Fat 40
Total Fat 4 g.
Saturated Fat 0.5 g.
Cholesterol 0 mg.
Sodium 80 mg.
Dietary Fiber 1 g.
Protein 4 g.

If made with granualted sugar:
Total Calories 130
Carbohydrates 20 g.
Sugars 5 g.
Exchanges 1 starch, 1 fat, 1/2 fruit

If made with fructose
Total Calories 130
Carbohydrates 19 g.
Sugars 3 g.
Exchanges 1 starch, 1 fat, 1/2 fruit

If made with Sweet One
Total Calories 120
Carbohydrates 18 g.
Sugars 2 g.
Exchanges 1 starch, 1 fat

Hibbing Health Lifestyles Coalition Recipe - Sweet Potato Casserole

Hibbing Health Lifestyles Coalition Healthy Recipe for the week

Sweet Potato Casserole
Ingredients:
4 medium sweet potatoes, peeled, cooked (about 1-3/4 lbs.)
1/2 to 1 cup fat-free sour cream1
tsp. vanilla
5-1/2 tsp. Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cupEqual® Spoonful™
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 cup coarsely chopped pecans (optional)

Equal® sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:
Mash sweet potatoes with potato masher or beat with electric mixer until smooth. Mix in remaining ingredients, except pecans. Spoon sweet potato mixture into ungreased 1-quart casserole or souffle dish; sprinkle with pecans. Bake, uncovered at 350ºF until hot throughout, about 30 minutes.
Yield: Makes 6 servings (about 1/2 cup each)

Nutritional information per serving:
Calories 165
Protein 4 g
Total carbohydrates 38 g
Total fat 0 g
Cholesterol 0 mg
Sodium 27 mg
Food exchanges 2-1/2 bread

"To submit a healthy recipe or tip for consideration, forward it to Lory Fedo at lfedo@hibbing.org, send it to Hibbing Area Chamber of Commerce at P.O. Box 727, Hibbing, MN 55746 or drop it off at the Chamber office located at 211 E. Howard St."