Important Note: Roche has NOT reviewed or endorsed any of the information presented below.
Nutritional Computing Concepts has performed all the nutritional analyses. This material is based on recipes
from the Roche website, www.accu-chek.com . A large amount of valuable nutritional information is available on.
this website.
Meal Planning Tool
Nutritional Computing Concepts (NCC) has developed the Meal Planning Tool which can be used to enhance
the value of the existing recipe and meal planning material. The Meal Planning Tool is based on the concept of
the Month of Meals publications developed by the American Diabetes Association (www.diabetes.org). It can
assist consumers to plan meals that meet the nutritional needs of themselves and their families
.
The Meal Planning Tool includes the following components:
1) Meal Library: Meals organized by meal type (e.g. lunch), all of the meals of a meal type are designed to have
about the same calorie content.
2) Menu Library: A week of menus, each of these days of menus is designed to have about the same content of
calories and other important nutrients. They are composed of meals from the Meal Library. The similarity of
nutrient content of the meals of a given type (e.g. dinner) allows you to modify meals in the Menus by replacing
one meal with another while maintaining the target nutrient content for a day.
The Meal Library can also be used to plan new days of menus. A serving of a food’s content of eight important
nutrients is listed with each food in a meal. You can use this information to modify meals in the Meal Library or
create your own meals. A PC meal planning program is available for free download from this website.
3) Recipe Information: Recipe information in the format of a page from a cookbook is included for all of the
recipes used in the Meal Planning Tool. The Exchange List representation of a serving of the recipe and the
nutritional content of the recipe in an expanded Food Facts format are included.
Nutritional Analysis Discussion
In general the nutritional analyses developed by NCC differ from those included in the website nutritional
information. There are number of reasons for this:
1) NCC used current nutritional information while the website nutritional information was developed using earlier
information. The nutritional information sources which were used in the NCC analysis were USDA Release 23,
FNDDS Version 4.1 and NCC Food Database Version 7.1.
2) In many cases foods were only generally described (e.g. margarine). In these situations, NCC food selections
were made to satisfy the 2010 Dietary Guidelines for Americans as much as possible.
3) In some recipes where the initial analysis showed that the recipe had very high sodium content, the recipe
was slightly modified (e.g. the amount of an ingredient containing a large amount of sodium was reduced) to
reduce the sodium content. This was done because of the trend to reducing the amount of sodium
recommended to be consumed daily. Similar changes were made for cholesterol.
Menu Planning
The menus were designed to have all of the major nutritional goals and many of the minor goals of the Dietary
Guidelines for Americans 2010 satisfied. The 2011 Institute of Medicine nutritional goals for Vitamin D and
calcium were used. The average daily content of 37 nutrients included in the Dietary Guidelines for Americans
2010 is displayed with the menu material. The recipes include the 2009 Choose Your Foods ; Exchange Lists for
Diabetes values for a serving of the recipe.
BREAKFAST LIBRARY
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
Pancake plain, frozen, reheated 2 pancakes (4" dia) 162 28 4 1 364 13 2 4
Syrup, pancake type, regular 2 tbsps 94 25 0 0 33 0 0 0
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
475 80 12 3 587 18 5 13
BREAKFAST
Egg substitute (Egg Beaters) 1/2 cup 60 2 0 0 230 0 0 12
English muffin 1 muffin 129 25 1 0 242 0 2 5
Marmalade, orange type 1 tbsp 49 13 0 0 11 0 0 0
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
480 81 7 2 654 5 5 27
BREAKFAST
Granola 1/2 cup 260 36 10 1 0 1 4 6
Yogurt, nonfat plain 1 container (6 oz) 82 12 0 0 112 3 0 8
Cherries, sweet, fresh 12 cherries 59 14 1 0 0 0 2 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
485 74 11 2 215 9 6 23
BREAKFAST
English muffin 1 muffin 129 25 1 0 242 0 2 5
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Jelly, regular 1 tbsp 51 13 0 0 6 0 0 0
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Peach, fresh 1 large (2-3/4" dia) 61 15 0 0 0 0 2 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
485 91 7 2 411 5 5 17
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
English muffins, raisin-cinnamon 2 muffins 220 46 2 1 380 0 6 8
(Aunt Millie's)
Peanut butter, smooth or crunchy, 1 tbsp 96 3 8 2 80 0 1 4
Jelly or preserves, low/reduced sugar 2 tsps 16 4 0 0 0 0 0 0
Pineapple, canned, juice pack 1/2 cup 74 19 0 0 1 0 1 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
490 85 11 2 564 5 8 21
BREAKFAST
Cheerios 1 cup 110 23 2 0 210 0 3 3
Strawberries, fresh 1 cup whole 46 11 0 0 1 0 3 1
Bread, raisin and cinnamon, 100% 2 slices 160 26 2 1 210 0 4 6
whole wheat (Pepperidge Farm)
Jelly, regular 1 tbsp 51 13 0 0 6 0 0 0
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
499 85 10 2 587 5 10 18
BREAKFAST
Spicy Egg Casserole (Roche) 1 serving 109 5 5 1 247 186 1 12
Bread, raisin, whole grain 2 slice, large 192 38 3 1 240 0 4 6
Jelly, regular 2 tbsps 101 27 0 0 11 0 0 0
Margarine, tub, 60-70% veg oil 1 tsp 24 0 3 1 29 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
509 82 10 3 630 191 5 27
LUNCH LIBRARY
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
LUNCH
Pork tenderloin, cooked 3 ozs 120 0 3 1 42 62 0 22
Potato, fresh, mashed, milk, no fat 1/2 cup 85 19 0 0 250 1 2 2
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 2/3 tbsp 47 1 5 1 79 3 0 0
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Fudge bar (Blue Bunny) 1 bar 75 14 1 0 57 2 0 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
571 68 18 4 638 74 5 37
LUNCH
Lasagna Bake with Meat Sauce 1 container 240 38 5 2 600 10 5 11
(Healthy Choice)
Tomato, cucumber, onion mix, raw 1 cup 29 6 0 0 6 0 2 1
Lettuce, iceberg 1 cup 8 2 0 0 6 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Pineapple, fresh 1 cup 78 20 0 0 2 0 2 1
Yogurt, frozen, fat-free 3/4 cup 150 30 0 0 97 11 0 6
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
582 98 13 3 857 25 10 20
LUNCH
Pork chop, cooked 5 ozs 286 0 12 4 88 120 0 42
Turnip greens, fresh cooked 1 cup 29 6 0 0 42 0 5 2
Bread, raisin, whole grain 1 slice, large 96 19 2 0 120 0 2 3
Margarine-like spread, tub, light 1 tbsp 46 0 5 1 86 0 0 0
or lower fat, 30-50% vegetable oil,
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Cookies, sandwich, cream filling 1 cookie 47 7 2 0 48 0 0 1
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
584 52 21 6 395 120 10 49
LUNCH
Deluxe Pizza Traditional (LeanCuisine) 1 serving 340 49 8 2 510 20 4 17
Banana, fresh 1 large 121 31 0 0 1 0 4 1
Yogurt, frozen, fat-free 1/3 cup 66 13 0 0 43 5 0 3
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
610 105 9 3 657 30 8 29
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
LUNCH
Beef Chow Fun (Lean Cuisine) 1 serving 320 54 5 2 520 20 3 15
Apple, with peel 1 medium 72 19 0 0 1 0 3 0
Cookies, fat free 4 cookies 136 32 0 0 102 0 4 4
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
612 117 6 2 726 25 10 28
LUNCH
Fettuccini Alfredo (Weight Watcher) 1 serving 290 45 6 3 720 25 3 15
Veggie mix, raw 1 cup 26 6 0 0 25 0 2 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Pear, fresh 1 medium 103 28 0 0 2 0 6 1
Sherbet 1/2 cup 120 27 1 0 20 5 0 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
617 107 15 5 913 35 11 19
LUNCH
Sweet Spicy Orange Zest Chicken, 1 container (10.1 oz) 310 52 3 1 380 30 4 17
Cafe Steamers (Healthy Choice)
Squash, summer, fresh cooked 1 cup 36 8 1 0 2 0 3 2
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Bread, rye, light or dark 1 slice, thick 83 15 1 0 211 0 2 3
Margarine-like spread, tub, light 1 tbsp 46 0 5 1 86 0 0 0
or lower fat, 30-50% vegetable oil,
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
637 107 10 3 789 35 11 31
DINNER LIBRARY
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
DINNER
Cajun Shrimp Kabobs (Roche) 5 kabobs 150 7 6 1 373 163 2 18
Rice, white, long grain, cooked 1 cup 205 45 0 0 2 0 1 4
Salad greens spring mix 2 cups 15 3 0 0 25 0 2 1
Salad dressing, ranch 1/2 tbsp 35 0 4 1 59 2 0 0
Apple, with peel 1 medium (2-3/4" dia) 72 19 0 0 1 0 3 0
Cookies, fat free 4 cookies 136 32 0 0 102 0 4 4
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
696 118 11 2 665 171 11 37
DINNER
Filet Mignon with Mushroom Wine 1 serving 262 11 9 3 720 59 1 25
Sauce (Roche)
Corn, frozen cooked 1/2 cup 66 16 1 0 1 0 2 2
Asparagus, fresh cooked 1 cup 40 7 0 0 25 0 4 4
Margarine, tub, 60-70% veg oil 1 tsp 24 0 3 1 29 0 0 0
Applesauce, unsweetened 1/2 cup 52 14 0 0 2 0 1 0
Salad greens spring mix 2 cups 15 3 0 0 25 0 2 1
Salad dressing, ranch 1/2 tbsp 35 0 4 1 59 2 0 0
Yogurt, frozen, fat-free 1 cup 200 40 0 0 130 14 0 8
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
697 91 16 4 996 76 10 41
DINNER
Asian Flank Steak (Roche) 1 serving 166 3 6 3 215 40 0 23
Peas, green, fresh cooked 1 cup 134 25 0 0 5 0 9 9
Beets, fresh cooked 1/2 cup 37 8 0 0 65 0 2 1
Salad greens mix, raw 2 cup shredded 14 2 0 0 20 0 2 1
Salad dressing, ranch 2/3 tbsp 47 1 5 1 79 3 0 0
Margarine-like spread, tub, light 1 tbsp 46 0 5 1 86 0 0 0
or lower fat, 30-50% vegetable oil,
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Apple Cranberry Crisp (Roche) 1 serving 201 37 6 1 6 0 3 2
Coffee, brewed 1 tbsp 0 0 0 0 0 0 0 0
-------------------------------------------------------------------
707 92 23 5 476 43 18 37
DINNER
Pork with Orange Mustard Sauce 1 serving 166 5 4 1 242 62 0 23
(Roche )
Potato, fresh, mashed, milk, no fat 1/2 cup 85 19 0 0 250 1 2 2
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Ice cream, light 1 cup 240 32 10 4 180 30 0 6
Ice cream topping, caramel, fat-free 1 tbsp 65 16 0 0 55 0 0 0
-------------------------------------------------------------------
708 91 23 7 820 93 5 32
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
DINNER
Acorn Squash Soup (Roche) 1 serving 133 22 4 1 95 2 6 5
Chicken breast, meat only, cooked 3 ozs 140 0 3 1 63 72 0 26
Rice, brown, cooked 1/2 cup 108 22 1 0 5 0 1 3
Salad greens mix, raw 2 cup shredded 14 2 0 0 20 0 2 1
Salad dressing, balsamic vinaigrette 2 tbsps 76 4 6 1 290 0 0 0
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Chili Cheese Corn Bread (Roche) 1 serving 91 16 1 1 286 21 0 4
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
725 99 16 4 868 100 12 48
DINNER
Baked Fish with Mustard (Roche) 1 serving 179 5 7 1 177 65 1 23
Pasta, cooked 2/3 cup 127 26 1 0 1 0 1 4
Beans, black, cooked 1/2 cup 114 20 0 0 1 0 7 8
Almonds, dry roasted 6 almonds 48 2 4 0 0 0 1 2
Oil, olive 1 tsp 40 0 5 1 0 0 0 0
Mushrooms, fresh cooked 1/2 cup 22 4 0 0 2 0 2 2
Salad greens spring mix 2 cups 15 3 0 0 25 0 2 1
Salad dressing, Italian, fat-free 1 tbsp 7 1 0 0 175 0 0 0
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Soy milk, regular, plain 1 cup 115 11 4 1 107 0 2 8
-------------------------------------------------------------------
727 88 22 3 487 66 19 49
DINNER
Lamb Bourguignon (Roche) 1 serving 189 7 8 3 238 68 1 20
Rice, white, long grain, cooked 1 cup 205 45 0 0 2 0 1 4
Broccoli, fresh cooked 1/2 cup 27 6 0 0 32 0 3 2
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Applesauce, unsweetened 1 cup 105 28 0 0 5 0 3 0
Salad greens mix, raw 2 cups shredded 14 2 0 0 20 0 2 1
Vinegar, balsamic 1 tbsp 13 3 0 0 3 0 0 0
Ice cream, light 1/2 cup 120 16 5 2 90 15 0 3
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
750 105 22 7 481 83 9 31
EVENING SNACK LIBRARY
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
EVENING SNACK
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Yogurt, flavored, fat-free, 1 container (6 oz) 80 11 0 0 85 3 0 7
sweetened with Splenda
-------------------------------------------------------------------
159 31 1 0 92 3 3 8
EVENING SNACK
Granola bar 1 bar 134 18 6 1 83 0 2 3
Peach, fresh 1 medium 57 14 0 0 0 0 2 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
198 33 6 1 112 0 3 5
EVENING SNACK
Cookies, gingersnap, regular 5 cookies 146 27 3 1 229 0 1 2
Peach, fresh 1 large 61 15 0 0 0 0 2 1
-------------------------------------------------------------------
207 42 4 1 229 0 3 3
EVENING SNACK
Granola bar 1 bar 134 18 6 1 83 0 2 3
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
-------------------------------------------------------------------
212 38 6 1 90 0 4 4
EVENING SNACK
Meal replacement bar, small 1 bar (1 1/3 oz) 140 22 4 2 75 2 4 6
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
223 34 4 2 178 7 4 14
EVENING SNACK
Ice cream, no sugar added 1/2 cup 115 14 6 2 93 10 3 2
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Graham crackers 1 cracker (2-1/2" square) 30 5 1 0 42 0 0 0
-------------------------------------------------------------------
223 40 7 2 142 10 6 4
EVENING SNACK
Cake, frosted 1 square (2 in) 175 29 6 2 194 18 1 2
Apple, with peel 1 small (2-1/2" dia) 54 14 0 0 1 0 2 0
-------------------------------------------------------------------
229 44 7 2 195 18 3 2
This material has been developed by Nutritional Computing Concepts (www.ncconcepts.com) based on
Roche recipes. A large amount of valuable nutritional information is available on the Roche website, www.accu-
chek.com.
MENUS SUMMARY REPORT
Nutrient Quantity DRI Comparison % of Day's Goals
Calories
Calories 2014 1950 to 2050
Fat 47 grams 21 % 10 to 30 %
Saturated fat 12 grams 5% 0 to 10 %
Trans fatty acids, total 0 grams
Polyunsat fat 13 grams 6%
Monounsat fat 16 grams 7%
Cholesterol 179 milligrams 0 to 300 mg
Sodium 2065 milligrams 0 to 2300 mg
Carbohydrate 311 grams 61 % 45 to 65 %
Dietary fiber 31 grams 26 to 36 grams
Sugars 161 grams High 31 % Less than 25 %
Protein 96 grams 19 % 10 to 35 %
Calcium 1306 milligrams 1000 to 2000 mg
Glycemic index 31
Iron 16 milligrams Low 18 to 45 mg
Magnesium 343 milligrams 320 to 1280 mg
Phosphorus 1509 milligrams More than 700 mg
Potassium 4196 milligrams Low More than 4700 mg
Zinc 10 milligrams More than 8 mg
Copper 1 milligrams 1 to -0 mg
Manganese 3 milligrams 1.8 to 11.0 mg
Selenium 95 micrograms 55 to 400 mcg
Vitamin A_IU 12461 IU
Vitamin A_RAE 1255 micrograms Low More than 3920 mcg
Vitamin K 289 micrograms More than 90 mcg
Vitamin C 198 milligrams 75 to 300 mg
Vitamin B12 6 micrograms More than 2.4 mcg
Vitamin D 328 IU Low 24000 to 160000 IU
Alpha-Tocopherol 7 milligrams Low More than 15 mg
Thiamine 2 milligrams More than 1.1 mg
Riboflavin 3 milligrams More than 1 mg
Niacin 21 milligrams More than 14.0 mg
Vitamin B6 2 milligrams More than 1.3 mg
Folate, total DFE 622 micrograms 400 to 1600 mcg
Linoleic acid 11 grams Low 4.7 % 5.0 to 10.0 %
Alpha-linolenic acid 1 grams Low 0.3 % 0.6 to 1.2 %
Choline, total 118 milligrams Low 375 to 3500 mg
Sunday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
Cheerios 1 cup 110 23 2 0 210 0 3 3
Strawberries, fresh 1 cup whole 46 11 0 0 1 0 3 1
Bread, raisin and cinnamon, 100% 2 slices 160 26 2 1 210 0 4 6
whole wheat (Pepperidge Farm)
Jelly, regular 1 tbsp 51 13 0 0 6 0 0 0
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
499 85 10 2 587 5 10 18
LUNCH
Pork tenderloin, cooked 3 ozs 120 0 3 1 42 62 0 22
Potato, fresh, mashed, milk, no fat 1/2 cup 85 19 0 0 250 1 2 2
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 2/3 tbsp 47 1 5 1 79 3 0 0
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Fudge bar (Blue Bunny) 1 bar 75 14 1 0 57 2 0 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
571 68 18 4 638 74 5 37
DINNER
Filet Mignon with Mushroom Wine 1 serving 262 11 9 3 720 59 1 25
Sauce (Roche)
Corn, frozen cooked 1/2 cup 66 16 1 0 1 0 2 2
Asparagus, fresh cooked 1 cup 40 7 0 0 25 0 4 4
Margarine, tub, 60-70% veg oil 1 tsp 24 0 3 1 29 0 0 0
Applesauce, unsweetened 1/2 cup 52 14 0 0 2 0 1 0
Salad greens spring mix 2 cups 15 3 0 0 25 0 2 1
Salad dressing, ranch 1/2 tbsp 35 0 4 1 59 2 0 0
Yogurt, frozen, fat-free 1 cup 200 40 0 0 130 14 0 8
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
697 91 16 4 996 76 10 41
EVENING SNACK
Granola bar 1 bar 134 18 6 1 83 0 2 3
Peach, fresh 1 medium 57 14 0 0 0 0 2 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
198 33 6 1 112 0 3 5
Day's Nutrient Values 1965 278 51 12 2333 155 29 100
Monday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
Granola 1/2 cup 260 36 10 1 0 1 4 6
Yogurt, nonfat plain 1 container (6 oz) 82 12 0 0 112 3 0 8
Cherries, sweet, fresh 12 cherries 59 14 1 0 0 0 2 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
485 74 11 2 215 9 6 23
LUNCH
Deluxe Pizza Traditional (LeanCuisine) 1 serving 340 49 8 2 510 20 4 17
Banana, fresh 1 large 121 31 0 0 1 0 4 1
Yogurt, frozen, fat-free 1/3 cup 66 13 0 0 43 5 0 3
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
610 105 9 3 657 30 8 29
DINNER
Lamb Bourguignon (Roche) 1 serving 189 7 8 3 238 68 1 20
Rice, white, long grain, cooked 1 cup 205 45 0 0 2 0 1 4
Broccoli, fresh cooked 1/2 cup 27 6 0 0 32 0 3 2
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Applesauce, unsweetened 1 cup 105 28 0 0 5 0 3 0
Salad greens mix, raw 2 cups shredded 14 2 0 0 20 0 2 1
Vinegar, balsamic 1 tbsp 13 3 0 0 3 0 0 0
Ice cream, light 1/2 cup 120 16 5 2 90 15 0 3
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
750 105 22 7 481 83 9 31
EVENING SNACK
Meal replacement bar, small 1 bar (1 1/3 oz) 140 22 4 2 75 2 4 6
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
223 34 4 2 178 7 4 14
Day's Nutrient Values 2068 318 47 13 1531 128 26 98
Tuesday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
Pancake plain, frozen, reheated 2 pancakes (4" dia) 162 28 4 1 364 13 2 4
Syrup, pancake type, regular 2 tbsps 94 25 0 0 33 0 0 0
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
475 80 12 3 587 18 5 13
LUNCH
Fettuccini Alfredo (Weight Watcher) 1 serving 290 45 6 3 720 25 3 15
Veggie mix, raw 1 cup 26 6 0 0 25 0 2 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Pear, fresh 1 medium 103 28 0 0 2 0 6 1
Sherbet 1/2 cup 120 27 1 0 20 5 0 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
617 107 15 5 913 35 11 19
DINNER
Baked Fish with Mustard (Roche) 1 serving 179 5 7 1 177 65 1 23
Pasta, cooked 2/3 cup 127 26 1 0 1 0 1 4
Beans, black, cooked 1/2 cup 114 20 0 0 1 0 7 8
Almonds, dry roasted 6 almonds 48 2 4 0 0 0 1 2
Oil, olive 1 tsp 40 0 5 1 0 0 0 0
Mushrooms, fresh cooked 1/2 cup 22 4 0 0 2 0 2 2
Salad greens spring mix 2 cups 15 3 0 0 25 0 2 1
Salad dressing, Italian, fat-free 1 tbsp 7 1 0 0 175 0 0 0
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Soy milk, regular, plain 1 cup 115 11 4 1 107 0 2 8
-------------------------------------------------------------------
727 88 22 3 487 66 19 49
EVENING SNACK
Cookies, gingersnap, regular 5 cookies 146 27 3 1 229 0 1 2
Peach, fresh 1 large 61 15 0 0 0 0 2 1
-------------------------------------------------------------------
207 42 4 1 229 0 3 3
Day's Nutrient Values 2026 317 53 11 2217 118 37 84
Wednesday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
English muffins, raisin-cinnamon 2 muffins 220 46 2 1 380 0 6 8
(Aunt Millie's)
Peanut butter, smooth or crunchy, 1 tbsp 96 3 8 2 80 0 1 4
Jelly or preserves, low/reduced sugar 2 tsps 16 4 0 0 0 0 0 0
Pineapple, canned, juice pack 1/2 cup 74 19 0 0 1 0 1 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
490 85 11 2 564 5 8 21
LUNCH
Beef Chow Fun (Lean Cuisine) 1 serving 320 54 5 2 520 20 3 15
Apple, with peel 1 medium 72 19 0 0 1 0 3 0
Cookies, fat free 4 cookies 136 32 0 0 102 0 4 4
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
612 117 6 2 726 25 10 28
DINNER
Pork with Orange Mustard Sauce 1 serving 166 5 4 1 242 62 0 23
(Roche )
Potato, fresh, mashed, milk, no fat 1/2 cup 85 19 0 0 250 1 2 2
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Ice cream, light 1 cup 240 32 10 4 180 30 0 6
Ice cream topping, caramel, fat-free 1 tbsp 65 16 0 0 55 0 0 0
-------------------------------------------------------------------
708 91 23 7 820 93 5 32
EVENING SNACK
Ice cream, no sugar added 1/2 cup 115 14 6 2 93 10 3 2
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Graham crackers 1 cracker (2-1/2" square) 30 5 1 0 42 0 0 0
-------------------------------------------------------------------
223 40 7 2 142 10 6 4
Day's Nutrient Values 2033 333 46 14 2252 133 29 85
Thursday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
Egg substitute (Egg Beaters) 1/2 cup 60 2 0 0 230 0 0 12
English muffin 1 muffin 129 25 1 0 242 0 2 5
Marmalade, orange type 1 tbsp 49 13 0 0 11 0 0 0
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
480 81 7 2 654 5 5 27
LUNCH
Sweet Spicy Orange Zest Chicken, 1 container (10.1 oz) 310 52 3 1 380 30 4 17
Cafe Steamers (Healthy Choice)
Squash, summer, fresh cooked 1 cup 36 8 1 0 2 0 3 2
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Bread, rye, light or dark 1 slice, thick 83 15 1 0 211 0 2 3
Margarine-like spread, tub, light 1 tbsp 46 0 5 1 86 0 0 0
or lower fat, 30-50% vegetable oil,
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
637 107 10 3 789 35 11 31
DINNER
Cajun Shrimp Kabobs (Roche) 5 kabobs 150 7 6 1 373 163 2 18
Rice, white, long grain, cooked 1 cup 205 45 0 0 2 0 1 4
Salad greens spring mix 2 cups 15 3 0 0 25 0 2 1
Salad dressing, ranch 1/2 tbsp 35 0 4 1 59 2 0 0
Apple, with peel 1 medium (2-3/4" dia) 72 19 0 0 1 0 3 0
Cookies, fat free 4 cookies 136 32 0 0 102 0 4 4
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
696 118 11 2 665 171 11 37
EVENING SNACK
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Yogurt, flavored, fat-free, 1 container (6 oz) 80 11 0 0 85 3 0 7
sweetened with Splenda
-------------------------------------------------------------------
159 31 1 0 92 3 3 8
Day's Nutrient Values 1972 337 28 6 2199 214 31 103
Friday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
Spicy Egg Casserole (Roche) 1 serving 109 5 5 1 247 186 1 12
Bread, raisin, whole grain 2 slice, large 192 38 3 1 240 0 4 6
Jelly, regular 2 tbsps 101 27 0 0 11 0 0 0
Margarine, tub, 60-70% veg oil 1 tsp 24 0 3 1 29 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
509 82 10 3 630 191 5 27
LUNCH
Lasagna Bake with Meat Sauce 1 container 240 38 5 2 600 10 5 11
(Healthy Choice)
Tomato, cucumber, onion mix, raw 1 cup 29 6 0 0 6 0 2 1
Lettuce, iceberg 1 cup 8 2 0 0 6 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Pineapple, fresh 1 cup 78 20 0 0 2 0 2 1
Yogurt, frozen, fat-free 3/4 cup 150 30 0 0 97 11 0 6
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
582 98 13 3 857 25 10 20
DINNER
Asian Flank Steak (Roche) 1 serving 166 3 6 3 215 40 0 23
Peas, green, fresh cooked 1 cup 134 25 0 0 5 0 9 9
Beets, fresh cooked 1/2 cup 37 8 0 0 65 0 2 1
Salad greens mix, raw 2 cups shredded 14 2 0 0 20 0 2 1
Salad dressing, ranch 2/3 tbsp 47 1 5 1 79 3 0 0
Margarine-like spread, tub, light 1 tbsp 46 0 5 1 86 0 0 0
or lower fat, 30-50% vegetable oil,
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Apple Cranberry Crisp (Roche) 1 serving 201 37 6 1 6 0 3 2
Coffee, brewed 1 tbsp 0 0 0 0 0 0 0 0
-------------------------------------------------------------------
707 92 23 5 476 43 18 37
EVENING SNACK
Cake, frosted 1 square (2 in) 175 29 6 2 194 18 1 2
Apple, with peel 1 small (2-1/2" dia) 54 14 0 0 1 0 2 0
-------------------------------------------------------------------
229 44 7 2 195 18 3 2
Day's Nutrient Values 2027 315 53 13 2158 277 37 86
Saturday
Food Item Serving Amount Cal Carb Fat S Fat Sod Chol DFib Prot
BREAKFAST
English muffin 1 muffin 129 25 1 0 242 0 2 5
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Jelly, regular 1 tbsp 51 13 0 0 6 0 0 0
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Peach, fresh 1 large (2-3/4" dia) 61 15 0 0 0 0 2 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
485 91 7 2 411 5 5 17
LUNCH
Pork chop, cooked 5 ozs 286 0 12 4 88 120 0 42
Turnip greens, fresh cooked 1 cup 29 6 0 0 42 0 5 2
Bread, raisin, whole grain 1 slice, large 96 19 2 0 120 0 2 3
Margarine-like spread, tub, light 1 tbsp 46 0 5 1 86 0 0 0
or lower fat, 30-50% vegetable oil,
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Cookies, sandwich, cream filling 1 cookie 47 7 2 0 48 0 0 1
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
584 52 21 6 395 120 10 49
DINNER
Acorn Squash Soup (Roche) 1 serving 133 22 4 1 95 2 6 5
Chicken breast, meat only, cooked 3 ozs 140 0 3 1 63 72 0 26
Rice, brown, cooked 1/2 cup 108 22 1 0 5 0 1 3
Salad greens mix, raw 2 cups shredded 14 2 0 0 20 0 2 1
Salad dressing, balsamic vinaigrette 2 tbsps 76 4 6 1 290 0 0 0
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
Chili Cheese Corn Bread (Roche) 1 serving 91 16 1 1 286 21 0 4
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
725 99 16 4 868 100 12 48
EVENING SNACK
Granola bar 1 bar 134 18 6 1 83 0 2 3
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
-------------------------------------------------------------------
212 38 6 1 90 0 4 4
Day's Nutrient Values 2007 281 51 12 1764 225 31 118
Filet Mignon with Mushroom Wine Sauce (Roche)
Yield is 4 servings Serving size is serving
Ingredients
1 tbsp Margarine, regular, tub
1/3 cup Shallots, fresh, raw
130 gm Mushrooms, shiitake, cooked
7 1/5 fluid ounces Wine, table, red, Cabernet Suavignon
1 can (10.5 oz) Consomme, beef, undiluted
1 lb yields Beef tenderloin, lean, broiled
1 tbsp Soy sauce, light
2 tsps Cornstarch, raw
1 tsp, ground Thyme, dried
Preparation Instructions
1. In a large nonstick skillet, liquefy 1 ½ teaspoons margarine. Sauté shallots and
mushrooms for 4 minutes.
2. Pour in 1 cup wine and ¾ cup consommé and cook for 5 minutes, stirring occasionally.
3. Using a slotted spoon, take out mushrooms and reserve in a bowl.
4. Raise heat to high and cook wine 5 minutes, liquid will be reduced to ½ cup. Pour wine
into mushroom bowl and reserve.
5. Wife down skillet with towel. Season steaks on both sides with pepper.
6. Liquefy the remaining margarine in the same skillet and add steaks. Cook 3 minutes per
side over medium heat.
7. Lower heat to medium and continue cooking 1 ½ minutes per side or until preferred
degree of doneness.
8. Remove from heat onto a serving platter and let rest in a warm place.
9. Ina small bowl, mix soy sauce and cornstarch, set aside.
10. In the same skillet, pour in ½ cup water and the rest of the consommé. Scrape bottom of
skillet to loosen pieces of meat.
11. Let mixture boil for 1 minute and pour in mushroom mixture, cornstarch mixture and
thyme. Let that boil and cook for 1 minute, stirring continually.
12. Serve sauce on the side of the steak or poured over the top. Sprinkle thyme sprigs on
steak if using.
Exchange List Values
Carbohydrate 1.0 Meat, lean 3.0 Fat 0.5 Alcohol 0.5
Filet Mignon with Mushroom
Wine Sauce (Roche)
Nutrition Facts
Serving Size is serving (254g)
Servings per Recipe 4
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 260 Calories from Fat 80
_____________________________________________
% Daily Value
Total Fat 9gm 14%
Saturated Fat 2.5gm 13%
Trans Fat 0gm
Polyunsat Fat 1gm
Monounsat Fat 3.5gm
Cholesterol 60mg 20%
Sodium 720 mg 30%
Total Carbohydrate 11gm 4%
Dietary Fiber 1gm 5%
Sugars 3gm
Protein 25gm
_____________________________________________
_____________________________________________
Vitamin A 6% Vitamin C 4%
Calcium 4% Iron 15%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: CONSOMME, BEEF, UNDILUTED;
BEEF TENDERLOIN, LEAN, BROILED; WINE,
TABLE, RED, CABERNET SUAVIGNON;
MUSHROOMS, SHIITAKE, COOKED; SHALLOTS,
FRESH, RAW; SOY SAUCE, LIGHT; MARGARINE
REGULAR, TUB ; CORNSTARCH, RAW; THYME,
DRIED
Lamb Bourguignon (Roche)
Yield is 4 servings Serving size is serving
Ingredients
1 lb Lamb, Australian, sirloin, boneless
1 tsp Oil, olive
1 cup Onions, pearl, frozen, cooked
2 cloves Garlic, fresh, raw
1 cup Broth, beef, fat free, no salt added, low sodium
1 3/5 fl ozs Wine, red
1/4 cup Coffee, brewed
1 1/2 tbsps Flour, whole wheat (whole grain)
1 tbsp Tomato paste, no added salt
1/2 tsp Pepper, black
1/4 tsp Salt
Preparation Instructions
1. To prepare, use a sharp knife and trim fat from lamb. Place lamb between 2 sheets of
heavy-duty plastic wrap, and flatten to 1/2-inch thickness, using a meat mallet or rolling pin;
cut into 1-inch pieces.
2. Coat a large nonstick skillet with cooking spray, add oil. Place over medium-high heat
until hot. Add lamb, cook 6 minutes or until browned on all sides. Remove meat from skillet;
set aside.
3. Add onions to skillet; cook 2 minutes or until lightly browned and tender, stirring often.
Add garlic, cook 30 seconds, stirring often. Remove from skillet and set aside.
4. Pour beef broth and wine into skillet; bring to a boil. Reduce heat and simmer uncovered
5 minutes. Combine coffee and remaining 4 ingredients, stirring until smooth, pour into
skillet. Cook, stirring constantly, until sauce is thickened. Add lamb and onion mixture,
simmer 10 minutes, stirring occasionally.
Exchange List Values
Carbohydrate 0.5 Meat, lean 3.0 Fat 0.5
Lamb Bourguignon (Roche)
Nutrition Facts
Serving Size is serving (208g)
Servings per Recipe 4
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 190 Calories from Fat 70
_____________________________________________
% Daily Value
Total Fat 8gm 12%
Saturated Fat 3gm 15%
Trans Fat 0gm
Polyunsat Fat 0gm
Monounsat Fat 3.5gm
Cholesterol 70mg 23%
Sodium 240 mg 10%
Total Carbohydrate 7gm 2%
Dietary Fiber 1gm 5%
Sugars 3gm
Protein 20gm
_____________________________________________
_____________________________________________
Vitamin A 2% Vitamin C 6%
Calcium 4% Iron 10%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: LAMB, AUSTRALIAN, IMPORTED
FRESH, LEG, SIRLOIN HALF, BONELESS,
SEPARABLE LEAN ONLY, TRIMMED TO 1/8"
FAT, COOKED, ROASTED; BROTH, BEEF, FAT
FREE, NO SALT ADDED, LOW SODIUM (HEALTH
VALLEY); ONIONS, PEARL, FROZEN, COOKED;
COFFEE, BREWED; WINE, RED; TOMATO PASTE
NO ADDED SALT; FLOUR, WHOLE WHEAT
(WHOLE GRAIN); GARLIC, FRESH, RAW; OIL,
OLIVE; SALT; PEPPER, BLACK
Baked Fish with Mustard (Roche)
Yield is 6 servings Serving size is serving
Ingredients
1 1/2 lbs fillets Haddock (pollock, scrod), cooked
1 tbsp Lemon juice
1 tbsp Oil, canola
1 tsp Paprika
1/4 cup Flour, whole wheat (whole grain)
2 tbsps Margarine, regular, tub
2 tbsps Milk, fat-free dry (powder)
1 tbsp Parsley, fresh
2 tsps Mustard, dijon
1/2 tsp Pepper, white
Preparation Instructions
1. Preheat oven to 350 degrees F. Place fish in shallow baking pan lined with aluminum foil
and lightly greased with margarine.
2. In a small cup, mix together the lemon juice, oil and paprika.
3. Brush the tops and sides of the fish fillets, then bake at 350 degrees F for 30-40 minutes or
unitl the fish flakes when tested with a fork.
4. While fish is baking, cook flour, margarine and dry milk in a small saucepan over low
heat stirring until smooth.
5. Add the two cups of water to the flour mixture and cook over low heat stirring until
thickened.
6. Add the remaining seasonings to sauce and stir well to mix. Pour 1/3 of the cup of sauce
over each fillet.
Exchange List Values
Meat, lean 3.0 Fat 1.0
Baked Fish with Mustard (Roche)
Nutrition Facts
Serving Size is serving (107g)
Servings per Recipe 6
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 180 Calories from Fat 60
_____________________________________________
% Daily Value
Total Fat 7gm 11%
Saturated Fat 1gm 5%
Trans Fat 0gm
Polyunsat Fat 2.5gm
Monounsat Fat 3.5gm
Cholesterol 65mg 22%
Sodium 180 mg 7%
Total Carbohydrate 5gm 2%
Dietary Fiber 1gm 4%
Sugars 1gm
Protein 23gm
_____________________________________________
_____________________________________________
Vitamin A 10% Vitamin C 4%
Calcium 6% Iron 8%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: HADDOCK (POLLOCK, SCROD),
COOKED; FLOUR, WHOLE WHEAT (WHOLE
GRAIN); MARGARINE, REGULAR, TUB ; LEMON
JUICE; OIL, CANOLA; MUSTARD, DIJON;
MILK, FAT-FREE DRY (POWDER); PARSLEY,
FRESH; PAPRIKA; PEPPER, WHITE
Pork with Orange Mustard Sauce (Roche )
Yield is 4 servings Serving size is serving
Ingredients
1 cup Broth, chicken, low sodium, fat free
1 tbsp Marmalade, orange type
1 tsp Mustard, dijon
1/4 tsp Cornstarch, raw
1 lb Pork tenderloin, cooked
1/4 tsp Salt
1/4 tsp Pepper, white
1 tsp Oil, olive
3 1/5 fl ozs Wine, white
Preparation Instructions
1. Pour broth and wine in a frying pan and heat over high heat for 10 minutes or until liquid
is reduced to 2/3 cup.
2. Whisk together marmalade, mustard and cornstarch and whisk into wine and broth.
3. Cut off excess fat from pork and season with salt and pepper.
4. Pour oil in a frying pan coated with cooking spray and heat over medium heat. Lay pork
in pan and cook for 30 minutes or until a meat thermometer reads at least 160 degrees F, flip
pork every 10 minutes.
5. Let pork rest 10 minutes before slicing.
6. Serve sauce with pork.
Exchange List Values
Carbohydrate 0.5 Meat, lean 3.0
Pork with Orange Mustard
Sauce (Roche )
Nutrition Facts
Serving Size is serving (175g)
Servings per Recipe 4
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 170 Calories from Fat 35
_____________________________________________
% Daily Value
Total Fat 4gm 6%
Saturated Fat 1gm 6%
Trans Fat 0gm
Polyunsat Fat 0gm
Monounsat Fat 2gm
Cholesterol 60mg 21%
Sodium 240 mg 10%
Total Carbohydrate 5gm 2%
Dietary Fiber 0gm 0%
Sugars 3gm
Protein 23gm
_____________________________________________
_____________________________________________
Vitamin A 0% Vitamin C 8%
Calcium 2% Iron 6%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: PORK TENDERLOIN, COOKED;
BROTH, CHICKEN, LOW SODIUM, FAT FREE;
WINE, WHITE; MARMALADE, ORANGE TYPE;
MUSTARD, DIJON; OIL, OLIVE; SALT;
CORNSTARCH, RAW; PEPPER, WHITE
Cajun Shrimp Kabobs (Roche)
Yield is 16 servings Serving size is kabob
Ingredients
1/4 tsp Salt
1/4 tsp Pepper, red or cayenne
1 lb Shrimp, fresh, cooked in water
1 tbsp Oil, olive
1 1/2 tbsps Paprika
2 tsp, leaves Thyme, dried
2 tsp, leaves Oregano, dried
1 1/2 tsps Garlic powder
1 1/2 tsps Sugar, brown, light or dark
1 tsp Onion powder
1 tsp Pepper, black
Exchange List Values
Meat, lean 1.0
Cajun Shrimp Kabobs (Roche)
Nutrition Facts
Serving Size is kabob (20g)
Servings per Recipe 16
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 30 Calories from Fat 10
_____________________________________________
% Daily Value
Total Fat 1gm 2%
Saturated Fat 0gm 1%
Trans Fat 0gm
Polyunsat Fat 0gm
Monounsat Fat 0.5gm
Cholesterol 35mg 11%
Sodium 75 mg 3%
Total Carbohydrate 1gm 0%
Dietary Fiber 0gm 2%
Sugars 1gm
Protein 4gm
_____________________________________________
_____________________________________________
Vitamin A 8% Vitamin C 2%
Calcium 2% Iron 6%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: SHRIMP, FRESH, COOKED IN
WATER; OIL, OLIVE; PAPRIKA; SUGAR,
BROWN, LIGHT OR DARK; GARLIC POWDER;
ONION POWDER; PEPPER, BLACK; THYME,
DRIED; OREGANO, DRIED; SALT; PEPPER,
RED OR CAYENNE
Spicy Egg Casserole (Roche)
Yield is 2 servings Serving size is serving
Ingredients
1 tbsp, minced or finely chopped Onions, fresh
1/4 cup, pieces or slices Mushrooms, fresh
1/2 cup Tomatoes, canned, diced, no salt added
1/3 tbsp Capers, drained
2 medium Egg, fresh
1/8 tsp Garlic, fresh, raw
1/8 tsp Tabasco sauce
1/2 cup Egg substitute (Egg Beaters)
Preparation Instructions
1. Spray a microwave-proof casserole dish with cooking spray. Cook the onion and
mushroom, covered, for 1 minute on a high setting in the microwave. Add the tomatoes and
capers and cook for another 3 minutes on a high setting.
2. Mix in the eggs, garlic, and hot pepper sauce, and cool uncovered for 3 minutes on a
medium setting.
3. Season with pepper and salt (if desired). Let sit for 2 minutes before serving.
Exchange List Values
Vegetable 1.0 Meat, medium fat 2.0
Spicy Egg Casserole (Roche)
Nutrition Facts
Serving Size is serving (185g)
Servings per Recipe 2
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 110 Calories from Fat 40
_____________________________________________
% Daily Value
Total Fat 4.5gm 7%
Saturated Fat 1.5gm 7%
Trans Fat 0gm
Polyunsat Fat 0.5gm
Monounsat Fat 1.5gm
Cholesterol 185mg 62%
Sodium 250 mg 10%
Total Carbohydrate 5gm 2%
Dietary Fiber 1gm 3%
Sugars 3gm
Protein 12gm
_____________________________________________
_____________________________________________
Vitamin A 20% Vitamin C 10%
Calcium 6% Iron 15%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: TOMATOES, CANNED, DICED,
NO SALT ADDED; EGG SUBSTITUTE (EGG
BEATERS); EGG, FRESH; MUSHROOMS, FRESH;
ONIONS, FRESH; CAPERS, DRAINED; TABASCO
SAUCE; GARLIC, FRESH, RAW
Asian Flank Steak (Roche)
Yield is 6 servings Serving size is serving
Ingredients
1/2 tsp Gingerroot, raw
1 1/2 lbs Beef, flank steak, lean, cooked
1/4 cup Broth, chicken, low sodium, fat free
3 tbsps Hoisin sauce
2 tsps Soy sauce, light
1 medium Green (spring) onions
2 oz Sherry, dry
2 cloves Garlic, fresh, raw
Preparation Instructions
1. Trim fat from steak. Score both sides of steak by making shallow cuts at 1" intervals in
diamond pattern.
2. Place steal in resealable plastic bag and set in a shallow baking dish.
3. In small bowl, whisk broth, hoisin sauce, soy sauce, green onion, sherry (if desired),
ginger and garlic. Add marinade to plastic bag. Reseal tightly.
4. Marinate steak in refrigerator for 2 to 24 hours, turning bag occasionally.
5. Drain steak, discarding marinade.
6. For charcoal grill, cook steak, uncovered, directly over medium coals for 17 to 21 minutes,
turning once..
7. For gas grill, preheat grill. Reduce heat to medium. Cook, covered, 17 to 21 minutes,
turning once.
8. Remove from grill. Let steak rest minutes. Thinly slice steak across the grain.
Exchange List Values
Meat, lean 4.0
Asian Flank Steak (Roche)
Nutrition Facts
Serving Size is serving (104g)
Servings per Recipe 6
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 170 Calories from Fat 50
_____________________________________________
% Daily Value
Total Fat 6gm 9%
Saturated Fat 2.5gm 13%
Trans Fat 0gm
Polyunsat Fat 0gm
Monounsat Fat 2.5gm
Cholesterol 40mg 13%
Sodium 210 mg 9%
Total Carbohydrate 3gm 1%
Dietary Fiber 0gm 0%
Sugars 2gm
Protein 23gm
_____________________________________________
_____________________________________________
Vitamin A 0% Vitamin C 2%
Calcium 2% Iron 8%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: BEEF, FLANK STEAK, LEAN,
COOKED; BROTH, CHICKEN, LOW SODIUM, FAT
FREE; HOISIN SAUCE; GREEN (SPRING)
ONIONS ; SOY SAUCE, LIGHT; GARLIC,
FRESH, RAW; GINGERROOT, RAW; SHERRY, DRY
Apple Cranberry Crisp (Roche)
Yield is 10 servings Serving size is serving
Ingredients
1/4 cup Oil, canola
3 cup, quartered or chopped Apple, with peel
2 cups Cranberries, fresh, raw
1/2 cup Sugar, white, granulated
1/3 cup Flour, whole wheat (whole grain)
1 cup Oats (oatmeal), rolled, dry (Quaker quick or old fashioned)
1/2 cup, packed Sugar, brown, light or dark
Preparation Instructions
1. Preheat oven to 350 degrees F. Spray an 8 x 8 inch baking dish with cooking spray and
set aside.
2. Mix together apples, cranberries and sugar and then add to baking dish.
3. Mix together flour, oats, brown sugar and oil, stirring together with a fork to make
crumbles. Sprinkle crumbs overtop of apple mixture.
4. Bake for 40 minutes or until crumbs are just light brown. Serve warm or cold.
Exchange List Values
Carbohydrate 2.5 Fat 1.0
Apple Cranberry Crisp (Roche)
Nutrition Facts
Serving Size is serving (95g)
Servings per Recipe 10
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 200 Calories from Fat 50
_____________________________________________
% Daily Value
Total Fat 6gm 9%
Saturated Fat 0.5gm 3%
Trans Fat 0gm
Polyunsat Fat 2gm
Monounsat Fat 3.5gm
Cholesterol 0mg 0%
Sodium 5 mg 0%
Total Carbohydrate 37gm 12%
Dietary Fiber 3gm 12%
Sugars 25gm
Protein 2gm
_____________________________________________
_____________________________________________
Vitamin A 0% Vitamin C 8%
Calcium 2% Iron 4%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: APPLE, WITH PEEL;
CRANBERRIES, FRESH, RAW; SUGAR, BROWN,
LIGHT OR DARK; SUGAR, WHITE,
GRANULATED; OATS (OATMEAL), ROLLED, DRY
(QUAKER QUICK OR OLD FASHIONED); OIL,
CANOLA; FLOUR, WHOLE WHEAT (WHOLE GRAIN)
Acorn Squash Soup (Roche)
Yield is 6 servings Serving size is serving
Ingredients
2 1/2 lbs Squash, acorn, baked
1 leek Leek, (bulb and lower leaf-portion), raw
1 tbsp Oil, canola
1 medium (6" to 7" long) Carrots, fresh, raw
3 cups Broth, chicken, no salt added, low-fat (Health Valley)
1 medium (2-3/4" dia) Apple, with peel
1/4 tsp Curry powder
1/2 tsp Parsley, dried
2 tbsps Cheese, parmesan, freshly grated
Preparation Instructions
1. Steam the squash until it becomes soft. Spoon out the middle and discard the rest.
2. Pour the oil into a skillet and sauté the leek. Mix in the carrot, broth, apple, bay leaf, curry
powder, parsley and squash pulp.
3. Cook over medium heat until the carrots have softened.
4. Transfer into a blender and pulse to puree. Divide into 6 bowls and top each one with a
teaspoon of cheese and cinnamon.
Exchange List Values
Starch 1.0 Vegetable 1.0 Fat 0.5
Acorn Squash Soup (Roche)
Nutrition Facts
Serving Size is serving (282g)
Servings per Recipe 6
_____________________________________________
_____________________________________________
Amount Per Serving
Calories 130 Calories from Fat 35
_____________________________________________
% Daily Value
Total Fat 4gm 6%
Saturated Fat 1gm 4%
Trans Fat 0gm
Polyunsat Fat 1gm
Monounsat Fat 2gm
Cholesterol 0mg 1%
Sodium 95 mg 4%
Total Carbohydrate 22gm 7%
Dietary Fiber 6gm 24%
Sugars 8gm
Protein 5gm
_____________________________________________
_____________________________________________
Vitamin A 50% Vitamin C 25%
Calcium 10% Iron 8%
_____________________________________________
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
_____________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
_____________________________________________
_____________________________________________
INGREDIENTS: BROTH, CHICKEN, NO SALT
ADDED, LOW-FAT (HEALTH VALLEY); SQUASH,
ACORN, BAKED; APPLE, WITH PEEL; LEEK,
(BULB AND LOWER LEAF-PORTION), RAW;
CARROTS, FRESH, RAW; OIL, CANOLA;
CHEESE, PARMESAN, FRESHLY GRATED; CURRY
POWDER; PARSLEY, DRIED
Chili Cheese Corn Bread (Roche)
Yield is 12 servings Serving size is serving
Ingredients
1 cup Cornmeal flour, precooked, white or yellow
2 tsps Baking powder
1/2 tsp Baking soda, dry
1/2 tsp Salt
1/4 cup Flour, whole wheat (whole grain)
1 1/4 cups Buttermilk, low-fat (1%)
1 large Egg, fresh
1 egg white Egg white
1/4 cup Cheese, parmesan, dry, grated
1/8 lb Pepper, hot green chile, raw (jalapino, poblano)
2 tbsps Cornmeal flour, precooked, white or yellow
Preparation Instructions
1. Preheat oven to 450 F.
2. Lightly coat 8" square baking dish with cooking spray.
3. Coat dish with 2 tablespoons cornmeal.
4. In small mixing bowel, combine remaing cornmeal, baking powder, baking soda, salt and flour.
5. In a separate bowl, combine buttermilk, eggs, cheese and chile. Add to cornmeal/flour mixture.
6. Spoon mixture into baking dish.
7. Reduce oven temperature to 400 F. Bake 10 minutes or until center re
Exchange List Values
Carbohydrate 1.0
Chili Cheese Corn Bread (Roche)
Nutrition Facts
Serving Size is serving (57g)
Servings per Recipe 12
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Amount Per Serving
Calories 90 Calories from Fat 15
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% Daily Value
Total Fat 1.5gm 2%
Saturated Fat 0.5gm 4%
Trans Fat 0gm
Polyunsat Fat 0gm
Monounsat Fat 0gm
Cholesterol 20mg 7%
Sodium 290 mg 12%
Total Carbohydrate 16gm 5%
Dietary Fiber 0gm 1%
Sugars 1gm
Protein 4gm
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Vitamin A 2% Vitamin C 15%
Calcium 10% Iron 6%
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*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories 2,000 2,500
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Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
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INGREDIENTS: BUTTERMILK, LOW-FAT (1%);
CORNMEAL FLOUR, PRECOOKED, WHITE OR
YELLOW; EGG, FRESH; PEPPER, HOT GREEN
CHILE, RAW (JALAPINO, POBLANO); EGG
WHITE; FLOUR, WHOLE WHEAT (WHOLE
GRAIN); CHEESE, PARMESAN, DRY, GRATED;
CORNMEAL FLOUR, PRECOOKED, WHITE OR
YELLOW; BAKING POWDER; SALT; BAKING
SODA, DRY