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FOR WEEK OF JULY 25,1999

Pulled Pork Barbecue

1 whole pork tenderloin, (about 1 pound), all fat trimmed
1 teaspoon chili powder
1/2 teaspoon garlic powder
Vegetable cooking spray
1/2 cup finely chopped onion
1 1/2 teaspoons minced garlic
1 can (15 ounces) crushed tomatoes, undrained
1 tablespoon cider vinegar
1 tablespoon prepared mustard
1/4 teaspoon maple extract
1/4 teaspoon liquid smoke
1 to 2 teaspoons chili powder
2 1/2 teaspoons Equal® for Recipes or 8 packets Equal® sweetener or 1/3 cup Equal® Spoonful™
Salt and pepper, to taste
6 multigrain hamburger buns, toasted

Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425° F oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.

Spray medium saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal® , salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal®. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.
Makes 6 servings

Nutrition information per serving:
252 cal., 21 g pro., 29 g carbo., 5 g fat, 49 mg chol., 447 mg sodium

Food Exchanges:
2 Bread, 2-1/2 Lean Meat

35% calorie reduction from traditional recipe

FOR WEEK OF JULY 18,1999

Country Peach Tart

Pastry for 9-inch pie

1 tablespoon flour
2-1/2 teaspoons Equal® for Recipes or 8 packets Equal®Sweetener or 1/3 cup Equal® Spoonful™
4 cups sliced pitted, peeled fresh peaches (about 4 medium) or frozen peaches, thawed
Ground nutmeg

Roll pastry on floured surface into 12-inch circle; transfer to ungreased cookie sheet.
Combine flour and Equal®; Sprinkle over peaches and toss.
Arrange peaches on pastry, leaving 2-inch border around edge of pastry.
Sprinkle peaches lightly with nutmeg.
Fold edge of pastry in.
Bake tart in preheated 425ºF oven until crust is browned and fruit is tender, 25 to 30 minutes.
Makes 8 servings.

Nutrition information per serving:
Calories: 168, Protein: 3 g, Carbohydrates: 27 g, Fat: 6 g, Cholesterol: 0 mg, Sodium: 134 mg

FOR WEEK OF JULY 11,1999

Sweet and Sour Meatballs

11/4 lb ground beef
1/4 cup chopped onion
1/2 tsp salt
1/8 tsp pepper
1 can (14oz) pineapple in unsweetened juice
1/2 cup water
2 tbsp sodium-reduced soy sauce
2 tbsp vinegar
2 tsp cornstarch
1/2 green pepper, cut into bite-size chunks
1/4 cup Equal Spoonful

In bowl, combine ground beef, onion, salt and pepper; mix well.
Shape into 1 inch balls. Place on broiler rack. Broil about 4 inches from heat for about 4 minutes or until cooked throughout.
Drain pineapple juice into saucepan, reserve pineapple, to juice in saucepan, add water, soy sauce and vinegar. Stir in cornstarch.
Cook, stirring constantly, until mixture boils and thickens.
Stir in green peppers, pineapple and meatballs. Cook at simmer for 5 minutes.

Stir in Equal Spoonful.

Makes 4 servings.

Each Serving:
426 cal, 30g protein, 24g fat, 23g carbohydrate

FOR WEEK OF JULY 4,1999

BLUEBERRY COBBLER

FILLING:
1/2 cup fruit-sweet blueberry syrup
3 Tablespoons cornstarch
3 Tablespoons water
3/4 teaspoon cinnamon
4 cups blueberries

DOUGH:
1 cup unbleached flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
2 Tablespoons melted margarine
2 Tablespoons apple juice concentrate
1/4 cup low fat fruit-sweet berry yogurt
1-2 packets Equal® ( NutraSweet® as sweet as 2 teaspoons sugar each) optional

Preheat oven to 400 degrees. Spray deep dish pie pan with nonstick spray.

Stir cornstarch into water until dissolved. Mix in syrup and cinnamon, and let sit while you make the dough.

Sift together flour, baking powder, and salt. In a separate bowl, combine margarine, juice concentrate, and yogurt. Pour this mixture over the sifted flour, and blend with a fork for 20 to 30 seconds. Then knead dough 20 to 30 more seconds. On floured surface, press dough into approximately 1/4 to 1/2 inch thickness, yet wide enough to cover blueberries in pan.

Fold rinsed, drained berries into syrup and cornstarch mixture. Pour berry filling into greased pan, and put cobbler dough into place over the top, making the dough surface as even as possible. Spread dough against sides of pan, and cut slits for air vents.
Turn oven down to 375 degrees, and bake for 20 to 25 minutes. The cobbler is done when the dough is light brown.
Since blueberries vary in sweetness, be prepared, after baking, to sprinkle up to 2 packets Equal® over the top.

FOR WEEK OF JUNE 27,1999

Banana Orange Fizz From Equal® lover L. Fink of Maryland

1 medium, ripe banana, cut into pieces
1/2 cup orange juice, chilled
1/4 cup diet orange soda, chilled
1/2 teaspoon coconut extract
1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™
6 ice cubes
Ground nutmeg (optional)

Process all ingredients, except ice and nutmeg, in blender or food processor until smooth. With blender running, add ice cubes through lid and process until smooth.

Serve in tall glasses; sprinkle very lightly with nutmeg, if desired.

Makes 2 servings

TIPS: Rum extract can be substituted for the coconut extract, if desired. Banana Orange Fizz can be made in larger quantities and served as a punch; float scoops of orange sherbet on top.

Nutrition information per serving:
90 cal., 1 g pro., 22 g carbo., 0 g fat, 0 mg chol., 7 mg sodium 39% calorie reduction from traditional recipe
Food exchange:
1-1/2 fruit

FOR WEEK OF JUNE 20,1999

Twice-Baked Sweet Potatoes
2 medium-size sweet potatoes
3-4 tablespoons fat-free sour cream
13/4 teaspoons Equal® for Recipes or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™
1/2 teaspoon orange extract
Salt and white pepper
2 tablespoons chopped pecans or 4 teaspoons flaked coconut

Lightly grease potatoes; pierce with tines of fork.
Place potatoes in baking pan and bake in 375 degree oven until tender, 35 to 40 minutes.
Let stand until cool enough to handle. Cut potatoes in half; scoop out flesh. Mash potatoes until smooth; mix in sour cream, Equal®, and orange extract. Season to taste with salt and white pepper.
Spoon potato mixture into 4 potato skins. Place potatoes in baking pan and bake in preheated 400 degree oven until browned, about 20 minutes.
Sprinkle with pecans or coconut (after baking).

Nutrition information per serving: 249 cal., 5 g pro., 53 g carbo., 3 g fat, 0 mg chol., 422 mg sodium

Food exchanges: 3 bread, 1/2 fat

Makes 4 servings
35 % calorie reduction from traditional recipe

FOR WEEK OF JUNE 6,1999

Maple-Cinnamon Swirl Coffee Cake

4 tablespoons margarine, softened
5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® Sweetener or 3/4 cup Equal® Spoonful™
1 egg
1/4 cup sour cream
2 teaspoons maple flavoring
2-3/4 cups cake flour
4 teaspoons baking powder
1/2 teaspoon salt
1 cup skim milk
1-1/2 teaspoons ground cinnamon

Beat margarine and Equal® or Equal® Spoonful™ until blended in medium bowl. Beat in egg, sour cream, and maple flavoring. Mix in combined flour, baking powder, and salt alternately with milk, beginning and ending with dry ingredients.

Spread 1/3 of the batter into a greased and floured 6-cup fluted cake pan (bundt pan); sprinkle with 1/2 of the cinnamon. Repeat layers, ending with cake batter. Bake cake in preheated 375F oven until browned and toothpick inserted in center of cake comes out clean, 25 to 30 minutes. Cool cake in pan on wire rack 10 minutes; remove from pan and cool on wire rack.

Makes 8 servings
Nutrition information per serving:
228 cal., 5 g pro., 34 g carbo., 8 g fat, 30 mg chol., 472 mg sodium Diabetic Food Exchanges: 2 Bread, 1-1/2 Fat 25% calorie reduction from traditional recipe

FOR WEEK OF MAY 30,1999

New York Cheesecake

1-1/4 cups vanilla wafer crumbs
4 tablespoons margarine, melted
1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™
2 packages (8 ounces each) reduced-fat cream cheese, softened
1 package (8 ounces) fat-free cream cheese, softened
5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced-fat sour cream
1 teaspoon vanilla
1 pint strawberries, sliced (optional)
Strawberry Sauce

Mix vanilla wafer crumbs, margarine and 1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™ in bottom of 9-inch springform pan.
Reserve 1 tablespoon of crumb mixture.
Pat remaining mixture evenly on bottom and 1/2 inch up side of pan.
Bake in preheated 350ºF oven until crust is lightly browned, about 8 minutes.
Cool on wire rack.

Beat cream cheese and 5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™ in large bowl until fluffy; beat in eggs, egg whites and cornstarch.
Mix in sour cream and vanilla until well blended.
Pour mixture into crust.

Place cheesecake in roasting pan on oven rack, add 1 inch hot water to roasting pan.
Bake in preheated 300ºF oven just until set in the center, 45 to 60 minutes.
Remove cheesecake from roasting pan, sprinkle with reserved crumbs and return to oven.
Turn oven off and let cheesecake cool 3 hours in oven with door ajar.
Refrigerate 8 hours or overnight.
Remove side of pan; place cheesecake on serving plate.
Makes 16 servings.
Nutrition information per serving:
Calories: 187, Protein: 7 g, Carbohydrates: 13 g, Fat: 12 g, Cholesterol: 56 mg, Sodium: 253 mg

Food Exchanges:
1 Milk, 2-1/2 Fat
39% calorie reduction from traditional recipe

FOR WEEK OF MAY 23, 1999

Orange Sauce

1 1/2 cups orange juice
2 tablespoons cornstarch
1 3/4 teaspoons Equal® for Recipes or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™

Mix orange juice and cornstarch in small saucepan, heat to boiling. Boil, stirring constantly, until thickened, about 1 minute.
Remove from heat, stir in Equal®. Serve warm.
Makes 9 servings (about 2 1/2 tablespoons each).
Nutrition information per serving:
28 cal., 0 g pro., 7 g carbo., 0 g fat, 0 mg chol., 1 mg sodium
Food Exchange:
1/2 Fruit
40% calorie reduction from traditional recipe

FOR WEEK OF MAY 16, 1999

Sugar-Free Blueberry Yogurt Pie

ingredients: your favorite 8-9" pie crust, baked and cooled

filling ingredients:
1 1/3 cups fruit-sweetened blueberry yogurt (2 6-ounce cartons)
2 Tablespoons fruit-sweetened blueberry syrup or jam
1-3 packets Equal® (NutraSweet® as sweet as 2 teaspoons sugar each) - optional
1/4 cup whipping cream
2 cups fresh, rinsed and drained blueberries

instructions:

Blend blueberry syrup and Equal® into yogurt.
Then beat the whipping cream until stiff. Fold whipped cream and then blueberries into yogurt.
Spoon yogurt filling into pie crust.
Place in freezer for 2 hours, and then keep chilled in refrigerator for 30 to 60 minutes before serving.

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