some recipes

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Here are some recipes from the HCF nutrition site.

Whole-Grain Muffins ( 2 points ea. )

• 1-1/2 cups skim milk

• 3/4 cup uncooked oat bran cereal

• 1/4 cup egg substitute

• Artificial brown sugar equivalent to 1/4 cup sugar

• 1 tablespoon plus 1 teaspoon vegetable oil

• 1 cup quick-cooking or old-fashioned rolled oats

• 1 cup whole-wheat flour

• 1 tablespoon baking powder

Heat oven to 400 F. Spray 12 (2-1/2 in) muffin cups with nonstick

vegetable covering or line with paper baking cups. In a medium bowl,

combine milk and oat bran cereal. Add egg substitute, brown sugar

substitute and oil; mix well. In a small bowl, combine remaining

ingredients. Add to oat bran mixture, mixing just until dry

ingredients are moistened. Spoon into prepared muffin cups, filling

cups two-thirds full. Bake about 20 minutes or until lightly golden

brown.

Nutrients per serving ( 12 muffins )

• Calories: 103 • Carbohydrates: 13.3g • Protein: 5.0g

• Cholesterol: 1mg • Fiber: 3.3g • Sodium: 132mg • Fat: 3.3g

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Blueberry Oat Muffins ( 2 points ea. )

• 1 cup whole-wheat flour

• 1 cup quick-cooking or old-fashioned rolled oats

• 1/2 teaspoon ground cinnamon

• 1 tablespoon baking powder

• 1 cup skim milk

• Egg substitute equal to 1 egg

• 2 tablespoons vegetable oil

• 1 cup fresh or frozen blueberries, thawed and drained if necessary

Preheat oven to 400 F. Coat 12 (2-1/2 inch) muffin cups with nonstick

vegetable coating or line with paper baking cups. In a medium bowl,

stir together dry ingredients until well combined. In a small bowl,

mix milk, egg substitute and oil. Add to dry ingredients and mix just

until dry ingredients are moistened. Add berries; mix lightly. Spoon

into prepared muffin tins, filling 2/3 full. Bake 20 minutes or until

light golden brown.

Nutrients per serving. (.Makes 12 muffins)

• Calories: 98 • Carbohydrates: 12.8g • Protein: 3.6g

• Cholesterol: 0mg • Fiber: 2.2g • Sodium: 128mg • Fat: 3.6g

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Quick Buttermilk Rolls ( 2 or 2.5 points ea )

1/4 cup warm water

• 1 (1/4 oz) package active dry yeast (about 1 tablespoon)

• 3/4 cup warm buttermilk (110 F)

• 1/4 teaspoon baking soda

• 1 tablespoon sugar

• 1/2 teaspoon salt

• 3 tablespoons vegetable oil

• 1-1/2 cups whole-wheat flour

• 1-1/2 cups all-purpose flour

In a medium bowl, dissolve yeast in warm water; add warm buttermilk

and stir in soda, sugar, salt, and oil. Stir in flours. Turn onto a

floured surface and knead for 8 to 10 minutes. Pull of pieces of

dough slightly larger than a golf ball and roll into balls. Place on

greased pan. Cover lightly; let rise in a warm place 1-hour. Preheat

oven to 400 F. Bake 15 minutes or until lightly brown. .

Nutrients per serving ( makes 15 rolls )

• Calories: 117 • Carbohydrates: 18.5g • Protein: 3.7g

• Cholesterol: 0mg • Fiber: 1.6g • Sodium: 126mg • Fat: 3.1g

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Creamy Spinish Soup ( 2 points per serving )

Nonstick spray • 1 tsp oil

• 1 small onion, chopped

• 1 10-3/4 oz. can of reduced-fat condensed cream of mushroom soup

• 1 soup can water

• 1/8 tsp ground nutmeg

• 1/8 tsp black pepper

• 1 10-oz package frozen chopped spinach

• 1/2 cup plain nonfat yogurt, divided

• Red pepper strips (optional)

Spray 2-quart sauce pan with cooking spray. Heat oil for 1 minute

over medium heat. Add onion; cook until onion is tender, stirring

constantly. Stir in soup, water, nutmeg and pepper. Add spinach. Heat

to boiling breaking up spinach with fork and stirring occasionally.

Reduce heat to low. Cover; cook 5 minutes or until spinach is tender.

Remove from heat. In covered blender, blend half of soup mixture and

1/4 cup yogurt until smooth. Pour into serving bowl. Repeat with

remaining soup mixture and yogurt. Garnish with sweet red pepper

strips if desired.

Nutrients per serving.. ( Serves 4 )

• Calories: 99 • Carbohydrates: 13g • Protein: 5g • Saturated fat: 1g

• Monounsaturated fat: 1g • Cholesterol: 7 • Fiber: 3g • Soy protein:

10g • Fat: 3g