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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:01 PM |
Mexican Style Cornbread This goes well with any chili. The recipe assumes regular cheddar cheese. If you can get low sodium cheddar (SaltWatcher.com has it), then the sodium would be less than 40 mg per serving. 1 c Cornmeal 1 c Flour 3 T Sodium Free Baking Powder 1/4 c Unsalted Margarine 1 c Skim Milk 1/4 c Egg Substitute 1 c Frozen Corn 1 cn Jalapeno Peppers,Chopped 1/2 c Cheddar Cheese,Shredded Stir dry ingredients together. Cut in margarine until mixture resembles coarse crumbs. Stir together milk and egg. Add to dry ingredients and stir until just mixed. Stir in remaining ingredients. Place in greased 8x8 baking dish and bake at 425 until done, about 20 minutes. Yield: 9 Servings Per Serving: 217 Calories 7 g Protein 8 g Total Fat 3 g Saturated Fat 2 g Polyunsaturated Fat 3 g Monounsaturated Fat 30 g Carbohydrates 21 g Fiber 81 mg Sodium 678 mg Potassium 8 mg Cholesterol Diabetic Exchanges 1.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0.5 Very Lean Meat 1.5 Fat
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:02 PM |
Cheddar Biscuits If you can find low sodium cheddar cheese, you can make great tasting biscuits similar to the ones served at Red Lobster. 2 c Flour 1 T Sodium Free Baking Powder 4 T Unsalted Butter 2/3 c Skim Milk 1/2 c Low Sodium Cheddar Cheese, Shredded 1/4 c Unsalted Butter,Melted 1/4 t Garlic Powder 1/2 t Parsley Combine flour and baking powder. Cut in butter until mixture resembles coarse crumbs. Stir in milk and cheese and beat until combined. Spread on a greased baking sheet and bake at 400 degrees for 10-12 minutes. Combine melted butter, garlic powder and parsley and pour over hot biscuits. Cut in squares. Yield: 10 Servings Per Serving: 207 Calories 5 g Protein 12 g Total Fat 7 g Saturated Fat 1 g Polyunsaturated Fat 3 g Monounsaturated Fat 21 g Carbohydrates 0.7 g Fiber 14 mg Sodium 219 mg Potassium 13 mg Cholesterol Diabetic Exchanges 1 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 2.5 Fat
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:02 PM |
Potato Garlic Bread This was developed from a recipe on the Robin Hood Flour site. It makes a great tasting bread that is perfect with soup or for sandwiches. 1 1/2 c Water 3 T Unsalted Butter 3 c Bread Flour 2 T Sugar 1 c Instant Potato Flakes 2 t Dill Weed 2 ea Garlic,Crushed 2 t Yeast Place ingredients in bread machine pan in order specified by the manufacturer. Process on white bread cycle. Yield: 12 Servings Per Serving: 174 Calories 5 g Protein 3 g Total Fat 2 g Saturated Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 31 g Carbohydrates 1.3 g Fiber 7 mg Sodium 98 mg Potassium 8 mg Cholesterol Diabetic Exchanges 2 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 1 Vegetable 0 Lean Meat 0 Very Lean Meat 0.5 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:03 PM |
Caramel Apple Bread Another good breakfast bread. Also great for French toast. 1 c water 2 T Unsalted Butter,softened 3 c bread flour 1/4 c Brown Sugar 3/4 t Cinnamon 2 t Yeast 1/3 c Pecans,Chopped And Toasted 1/2 c Apple,Coarsely Chopped Place all ingredients except apple and pecans in bread machine in order specified by manufacturer. Add apple and pecans at the beep or after first kneading. Bake on Sweet Bread or White Bread cycle. Yield: 12 Servings Per Serving: 183 Calories 5 g Protein 5 g Total Fat 1 g Saturated Fat 1 g Polyunsaturated Fat 2 g Monounsaturated Fat 31 g Carbohydrates 1.4 g Fiber 3 mg Sodium 81 mg Potassium 5 mg Cholesterol Diabetic Exchanges 2 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 1 Fat
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:04 PM |
Hawaiian Sweet Bread This recipe produces a bread that is slightly sweet, reminiscent of King's Hawaiian Bread, which I discovered not long before going on the low sodium diet. It's excellent for breakfast or to use for dipping. 3/4 c Pineapple Juice 1/4 c Egg Substitute 1/4 c Skim Milk 1 t Coconut Extract 4 T Unsalted Margarine 3 c Bread Flour 1/3 c Sugar 1/2 c Potato Flakes 1/4 t Ground Ginger 1 1/2 t Yeast Process in bread machine per your machine directions. Orange juice may be substituted for a slightly different flavor. Yield: 12 Servings Per Serving: 204 Calories 5 g Protein 5 g Total Fat 1 g Saturated Fat 2 g Polyunsaturated Fat 2 g Monounsaturated Fat 35 g Carbohydrates 1.1 g Fiber 16 mg Sodium 116 mg Potassium 0 mg Cholesterol Diabetic Exchanges 2 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 1 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:04 PM |
Pumpernickel Bread 1 c Water 1/4 c Molasses 1 T Unsalted Margarine 2 c Bread Flour 1 1/4 c Rye Flour 2 T Cocoa 1 1/2 t Yeast Place ingredients in bread machine pan in order specified by the manufacturer. Process on whole wheat cycle. Yield: 12 Servings Per Serving: 152 Calories 4 g Protein 2 g Total Fat 0 g Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 30 g Carbohydrates 2.5 g Fiber 4 mg Sodium 172 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0 Fat
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:06 PM |
Johnny Appleseed Bread This makes a nice breakfast bread ... Sweet itself and a good match for a spread like apple butter. I used apple cider instead of juice because it's what i happened to have on hand. 1/2 c Apple Juice 1/2 c Unsweetened Apple Sauce 3 c Bread Flour 1 1/2 T Unsalted Margarine 1/2 c Granny Smith Apples, Peeled And Chopped 1/2 t Cinnamon 1/4 t Nutmeg 1 1/2 t Yeast Place all ingredients in bread pan in order specified by manufacturer, select Light crust setting and press start. Allow to cool 1 hour before slicing. Yield: 12 Servings Per Serving: 150 Calories 4 g Protein 2 g Total Fat 0 g Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 28 g Carbohydrates 1.2 g Fiber 2 mg Sodium 71 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:07 PM |
English Muffins It's not all that difficult to make your own low sodium English muffins. The process is similar to making any other rolls, except they are "fried" rather than baked. Be careful not to let your griddle get too hot, or you will have very brown muffins. If it takes less than 20 minutes to cook them through, you are probably cooking them too fast. Cooking.com has English muffin rings that you can use to shape your muffins, but I don't see that shaping them into flat, round pieces of dough is all that difficult. 1/2 c Water 1/4 c Skim Milk 2 c Bread Flour 1 T Sugar 1 1/2 T Unsalted Margarine 1 1/4 t Yeast Place ingredients in bread machine in order specified by manufacturer. Process on dough cycle. Either press dough to a 1/2 inch thickness and cut out with English muffin ring or large biscuit cut or shape dough by hand into 8 round pieces 1/2 inch thick. Cover and allow to rise until doubled. Transfer to heated, greased griddles. Cook until light brown, turning occasionally, about 20-25 minutes. Yield: 8 Servings Per Serving: 154 Calories 5 g Protein 3 g Total Fat 0 g Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 27 g Carbohydrates 1 g Fiber 6 mg Sodium 61 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0.5 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:07 PM |
Golden Sandwich Rolls These make a great accompaniment for soup or stew, as well as being good for sandwiches. They are crispy on the outside and slightly chewy on the inside, with a texture a little like a croissant 1 1/4 c Water 1 t Margarine,Unsalted 3 1/2 c Bread Flour 1 T Sugar 1 3/4 t Yeast 1 Egg White 1 T Water Place the first 5 ingredients in the bread machine in the order specified by the manufacturer. Process on dough cycle. Remove dough from machine, separate into 9 balls. Cover and let rest 10 minutes. Shape each ball into a round roll. Place on greased baking sheet. Beat egg white and 1 tablespoon water together. Brush half on rolls. Cover and let rise until doubled, about 45 minutes. Bake in 375 oven until just turning golden, about 15 minutes. Brush with remaining egg and bake an additional 10-15 minutes, until golden brown. Yield: 9 Servings Per Serving: 216 Calories 7 g Protein 1 g Total Fat 0 g Saturated Fat 1 g Polyunsaturated Fat 0 g Monounsaturated Fat 40 g Carbohydrates 1.4 g Fiber 13 mg Sodium 75 mg Potassium 0 mg Cholesterol Diabetic Exchanges 2.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:08 PM |
Dinner Rolls 1 c Water 2 T Unsalted Margarine 1/4 c Egg Substitute 3 1/4 c Bread Flour 1/4 c Sugar 1 T Yeast Place in bread machine in order specified by manufacturer. Process on dough cycle. At end of cycle remove to a floured board. Pull into 16 pieces. Shape each into a rounded, roll and place in greased 9x13 pan or in individual muffin cups. Cover and let rise until double, about 1/2 hour. Bake in preheated 375 degree oven 12-15 minutes or until golden brown Yield: 16 Servings Per Serving: 131 Calories 4 g Protein 2 g Total Fat 0 g Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 24 g Carbohydrates 0.8 g Fiber 8 mg Sodium 56 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0 Fat
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:09 PM |
Whole Wheat French Bread This is particularly good with soup or a bean dish. You can make it either in the bread machine or by hand. 3/4 t yeast 1 T honey 1 c water 2 c Whole Wheat Flour 1 1/2 c Bread Flour Place ingredients in bread machine pan in order specified by the manufacturer. Process on dough cycle. Remove bread from machine. Shape into a tapered loaf. Place on greased baking sheet, cover with towel and let rise until doubled, about 30 minutes. Cut diagonal slices about 1/4 inch across the top of the loaf with a sharp knife. Brush with cold water. Bake at 400 until done, about 15-20 minutes. Yield: 12 Servings Per Serving: 136 Calories 5 g Protein 1 g Total Fat 0 g Saturated Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 28 g Carbohydrates 2.9 g Fiber 2 mg Sodium 104 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:11 PM |
Pepper And Onion Bread This makes a great accompaniment to soup. It's also good for sandwiches. I use it for a quick and filling breakfast on the go with just a scrambled egg or some microwaved egg substitute. 1 c Water 1/4 c Onion,Finely Chopped 1/4 c Green Pepper,Finely Chopped 2 T Unsalted Butter 3 1/4 c Bread Flour 1/3 c Cornmeal 2 T Sugar 1 3/4 t Yeast Place ingredients in bread machine in order specified by manufacturer. Process on white bread cycle. Yield: 12 Servings Per Serving: 176 Calories 5 g Protein 3 g Total Fat 1 g Saturated Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 33 g Carbohydrates 1.4 g Fiber 2 mg Sodium 63 mg Potassium 5 mg Cholesterol Diabetic Exchanges 2 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0.5 Fat
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:12 PM |
Beer Bread 3 c Flour 12 oz Beer,Dark Is Best 1/3 c Sugar 3 t Sodium Free Baking Powder 1/4 c Wheat Germ Just pour the whole thing together in medium mixing bowl and gently hand-mix with fork about 30 seconds to 1 minute, until you have a slightly sticky but formed "ball". Roll ball out into large Pam- sprayed glass casserole dish (NOT standard loaf pan) that will allow dough to spread to only about 1-2" thick when pressed out against bottom with fork. Bake at 350 until top is nice and medium golden brown, about 45 minutes to 1 hour. Yield: 12 Servings Per Serving: 153 Calories 4 g Protein 1 g Total Fat 0 g Saturated Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 32 g Carbohydrates 1.2 g Fiber 3 mg Sodium 186 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1.5 Starch 0 Fruit 0 Milk 0 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 0 Fat |
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![](c.gif) | | From: ![MSN Nickname](cool_global_nick.gif) ©PT2297 | Sent: 4/29/2008 9:14 PM |
Pumpkin Bread 3 c Sugar 1 c Canola Oil 1 c Egg Substitute,Or 4 Whole Eggs 16 oz Pumpkin 3 1/2 c Flour 1 t Sodium Free Baking Powder 4 t Sodium Free Baking Soda 2 t Cinnamon,Ground 1 t Ginger,Ground 2/3 c Water
Cream sugar and oil. Add eggs and pumpkin; mix well. Sift together: flour, baking soda, baking powder, cinnamon and ginger. Add to pumpkin mixture alternatively with water. Mix well after each addition. Pour into TWO well-greased and floured glass, 9x5 inch loaf pans. Bake at 350 degrees for 1 1/2 hours, until loaves test done. Let stand for 10 minutes. Remove from pans to cool. Makes 2 loaves. Yield: 24 Servings Per Serving: 260 Calories 3 g Protein 10 g Total Fat 1 g Saturated Fat 3 g Polyunsaturated Fat 5 g Monounsaturated Fat 41 g Carbohydrates 1.1 g Fiber 20 mg Sodium 116 mg Potassium 0 mg Cholesterol Diabetic Exchanges 1 Starch 0 Fruit 0 Milk 1 Other Carbohydrates 0 Vegetable 0 Lean Meat 0 Very Lean Meat 2 Fat
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