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Food Exchanges Recipes

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Member Recipes for Food Exchanges

Apple and Cottage Cheese Bake

Very Good 4.3/5
(8 ratings)
Apple and Cottage Cheese Bake

Sugar, Wheat & Flour FreeSubmitted by: FULLSAIL

CALORIES: 478.9  |  FAT: 17.6g  |  PROTEIN: 24.6g  |  CARBS: 9.4g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Apple and Cottage Cheese Bake Calories
Strawberry Cake & Pie Topping

Very Good 4.8/5
(4 ratings)
Strawberry Cake & Pie Topping

Submitted by: PWHATLEY

CALORIES: 40  |  FAT: 0.4g  |  PROTEIN: 0.7g  |  CARBS: 9.7g  |  FIBER: 2.6g
Full ingredient & nutrition information of the Strawberry Cake & Pie Topping Calories
CHeesy Tuna Noodle Casserole

Good 3.4/5
(7 ratings)
CHeesy Tuna Noodle Casserole

This is a former LA Weightloss recipe that I calculated to get the caloric information - hope you like it!Submitted by: LILLEYSMOM

CALORIES: 237.9  |  FAT: 3.4g  |  PROTEIN: 24.1g  |  CARBS: 27g  |  FIBER: 2.9g
Full ingredient & nutrition information of the CHeesy Tuna Noodle Casserole Calories
Light&Easy English Muffin Pizzas

Incredible! 5.0/5
(6 ratings)
Light&Easy English Muffin Pizzas

These tasty pizzas are great for whenever you have the craving. They make a nice, light meal and a tasty snack. They are also especially good for those using dietary/diabetic exchanges.Submitted by: GLITCHKILLGASMX

CALORIES: 186.9  |  FAT: 6.2g  |  PROTEIN: 11.2g  |  CARBS: 26.8g  |  FIBER: 5.3g
Full ingredient & nutrition information of the Light&Easy English Muffin Pizzas Calories
Almond Strawberry Salad

Very Good 4.8/5
(11 ratings)
Almond Strawberry Salad

Submitted by: RBENTLEY82

CALORIES: 62.2  |  FAT: 3.2g  |  PROTEIN: 2g  |  CARBS: 8.2g  |  FIBER: 1.7g
Full ingredient & nutrition information of the Almond Strawberry Salad Calories
Pineapple Angel Food Cake

Very Good 4.5/5
(212 ratings)
Pineapple Angel Food Cake

Just two ingredients create this light and delicious dessert!Submitted by: DOCKERYLB

CALORIES: 147.9  |  FAT: 0.2g  |  PROTEIN: 3.1g  |  CARBS: 34.6g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Pineapple Angel Food Cake Calories
Angel Food Cake with /Pineapple

Very Good 4.3/5
(8 ratings)
Angel Food Cake with /Pineapple

Easiest cake you'll ever make!Submitted by: VIVIYOU

CALORIES: 128.5  |  FAT: 0.2g  |  PROTEIN: 3.1g  |  CARBS: 29.4g  |  FIBER: 0.1g
Full ingredient & nutrition information of the Angel Food Cake with /Pineapple Calories
Angel Food Cookies

Good 3.5/5
(6 ratings)
Angel Food Cookies

Light and HealthySubmitted by: KRISNIC

CALORIES: 122  |  FAT: 3.1g  |  PROTEIN: 1.5g  |  CARBS: 20.2g  |  FIBER: 0g
Full ingredient & nutrition information of the Angel Food Cookies Calories
yum yum brownie muffins

Very Good 4.9/5
(20 ratings)
yum yum brownie muffins

Submitted by: PURPLEINDIAN09

CALORIES: 83.3  |  FAT: 0.7g  |  PROTEIN: 2.7g  |  CARBS: 19.8g  |  FIBER: 7.1g
Full ingredient & nutrition information of the yum yum brownie muffins Calories
Pineapple Angel Cake

Incredible! 5.0/5
(12 ratings)
Pineapple Angel Cake

Tasty and Zero Fat treatSubmitted by: REVHART

CALORIES: 166.2  |  FAT: 0g  |  PROTEIN: 3g  |  CARBS: 37.6g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Pineapple Angel Cake Calories
Pumpkin Brownies

Very Good 4.1/5
(7 ratings)
Pumpkin Brownies

Submitted by: MAMASITAOF2

CALORIES: 192  |  FAT: 3.6g  |  PROTEIN: 2.4g  |  CARBS: 37.9g  |  FIBER: 2g
Full ingredient & nutrition information of the Pumpkin Brownies Calories
Diet Coke Cake

Very Good 4.6/5
(18 ratings)
Diet Coke Cake

Submitted by: MMNORCRO

CALORIES: 141.7  |  FAT: 2.8g  |  PROTEIN: 1.6g  |  CARBS: 28g  |  FIBER: 0.8g
Full ingredient & nutrition information of the Diet Coke Cake Calories
Easy Light Lemon bars

Very Good 4.0/5
(5 ratings)
Easy Light Lemon bars

These are a quick and light version of lemon barsSubmitted by: ZEBRAMOM1

CALORIES: 132.4  |  FAT: 0.1g  |  PROTEIN: 2g  |  CARBS: 31.1g  |  FIBER: 0.1g
Full ingredient & nutrition information of the Easy Light Lemon bars Calories
Yum Yum Brownie muffins

Very Good 4.8/5
(5 ratings)
Yum Yum Brownie muffins

These are so yummy. Be sure to make them a day ahead and refrigerate, they taste better that way.Submitted by: ARIADNE19

CALORIES: 183.9  |  FAT: 3.6g  |  PROTEIN: 2.4g  |  CARBS: 36.3g  |  FIBER: 2.2g
Full ingredient & nutrition information of the Yum Yum Brownie muffins Calories
Pineapple quik cake

Incredible! 5.0/5
(12 ratings)
Pineapple quik cake

easy to make taste good & only 169 calories Submitted by: MARTHAR3

CALORIES: 169.7  |  FAT: 0g  |  PROTEIN: 0.2g  |  CARBS: 7.3g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Pineapple quik cake Calories
Pumpkin Brownies

Very Good 4.2/5
(195 ratings)
Pumpkin Brownies

The easiest brownies you'll ever make!Submitted by: AMYKAREENA

CALORIES: 135.3  |  FAT: 2.7g  |  PROTEIN: 1.8g  |  CARBS: 26.6g  |  FIBER: 1.4g
Full ingredient & nutrition information of the Pumpkin Brownies Calories
angel food pineapplecake

Incredible! 5.0/5
(5 ratings)
angel food pineapplecake

mix crushed pineapple into betty crocker angrl food cake mix. don't add water. bake 30-35 minutes at 350 put whipped topping when cooledSubmitted by: 777GRACE

CALORIES: 105.5  |  FAT: 0.1g  |  PROTEIN: 1.2g  |  CARBS: 27.1g  |  FIBER: 1.2g
Full ingredient & nutrition information of the angel food pineapplecake Calories
candy apples

Very Good 4.5/5
(4 ratings)
candy apples

Wash and dry apples and remove stems, push a popcycle stick into one end and set aside. Line a cookie sheet with waxed paper. Cook syrup, water, and sugar till it reaches brittle ball stage, add few drops of dye when ready and dip apples in it. Place on waxed paper till it hardens.Submitted by: WALKINGDAVE

CALORIES: 2528.8  |  FAT: 3.2g  |  PROTEIN: 1.6g  |  CARBS: 659.8g  |  FIBER: 22.9g
Full ingredient & nutrition information of the candy apples Calories
microwave mug cake

Incredible! 5.0/5
(6 ratings)
microwave mug cake

Submitted by: JENREDSVU

CALORIES: 116.3  |  FAT: 1.3g  |  PROTEIN: 1.9g  |  CARBS: 24.4g  |  FIBER: 0.4g
Full ingredient & nutrition information of the microwave mug cake Calories
1-2-3 Microwave Cake (80 calories)

Very Good 4.4/5
(30 ratings)
1-2-3 Microwave Cake (80 calories)

You won't believe this - scoop the cake mixture into a mug, add water, and microwave for one minute. Instant, individual cake!!!Submitted by: SCHWINNER!

CALORIES: 80.8  |  FAT: 0.9g  |  PROTEIN: 1g  |  CARBS: 16.9g  |  FIBER: 0.3g
Full ingredient & nutrition information of the 1-2-3 Microwave Cake (80 calories) Calories
Vanilla No-Bake Cookie w/ Splenda

Very Good 4.4/5
(5 ratings)
Vanilla No-Bake Cookie w/ Splenda

The traditional no-bake cookie w/o the chocolate and only half the sugarSubmitted by: COOP2007

CALORIES: 196.9  |  FAT: 8.8g  |  PROTEIN: 5.2g  |  CARBS: 22.1g  |  FIBER: 2.6g
Full ingredient & nutrition information of the Vanilla No-Bake Cookie w/ Splenda Calories
Guiltless Zucchini Bread with Blueberries

Good 3.5/5
(8 ratings)
Guiltless Zucchini Bread with Blueberries

While sugar may play a necessary role in some baked goods because of chemical reactions that result in the proper texture, rising, et cetera, quick breads are a wonderful category of sweets for which the complete substitution of a low-calorie sweetener such as Splenda is not only completely acceptable from a baking standpoint, but for taste as well.

Splenda is not truly calorie free; there are approximately 2 calories per teaspoon (compared to 15 calories per teaspoon of sugar!), so when utilizing in baked goods be sure to add 97 calories per cup of Splenda if you are concerned with accurate nutrition info. If you are not yet brave enough to try for a complete substitution, feel free to try the recipe with the Splenda Baking Blend (half sugar and half splenda), but it is worth trying the entire recipe with Splenda to see just how delicious "guiltless" baking can be!

This recipe is also included in the "guiltless" category because it is virtually fat free! The use of applesauce in quick breads in lieu of oil is not only heart healthy and MUCH lower in calorie (its use saves about 60 calories per half-inch slice!), but it results in a tender, sweet quickbread.

I've kept the whole eggs in this recipe instead of using an egg substitute or egg whites, as the caloric value difference is only about 5 calories per slice and I find that the yolks are a necessary binding ingredient. If you are concerned with cholesterol (and the recipe as written only has about 20 grams per slice) try it with egg whites or egg substitute (3/4 cup) and let us know how it goes!

Adapted from recipezaar.com



Submitted by: GRACIE55113

CALORIES: 73.4  |  FAT: 0.7g  |  PROTEIN: 2g  |  CARBS: 14.8g  |  FIBER: 1.1g
Full ingredient & nutrition information of the Guiltless Zucchini Bread with Blueberries Calories
GRANDMA'S CASSEROLE

Good 3.8/5
(5 ratings)
GRANDMA'S CASSEROLE

Submitted by: MKC31455

CALORIES: 152.9  |  FAT: 1.3g  |  PROTEIN: 19.5g  |  CARBS: 15.9g  |  FIBER: 1.5g
Full ingredient & nutrition information of the GRANDMA'S CASSEROLE Calories
Provencal Turkey Cutlets

Very Good 4.4/5
(21 ratings)
Provencal Turkey Cutlets

A quick and easy week night mealSubmitted by: LANC92

CALORIES: 185.9  |  FAT: 1.5g  |  PROTEIN: 29.8g  |  CARBS: 12.4g  |  FIBER: 1.4g
Full ingredient & nutrition information of the Provencal Turkey Cutlets Calories
Chocolate Crunch

Very Good 4.4/5
(5 ratings)
Chocolate Crunch

Crunchy wheat cereal, pretzels and almonds coated in bittersweet chocolate makes an addictive sweet-salty snack. I make this for parties all the time but hearing what other tips or options you guys may have are always good to readSubmitted by: VMIGUEL

CALORIES: 100.6  |  FAT: 0.3g  |  PROTEIN: 3.3g  |  CARBS: 24.1g  |  FIBER: 3.3g
Full ingredient & nutrition information of the Chocolate Crunch Calories
Morning Eye Opener (Juicer req.)

Very Good 4.8/5
(5 ratings)
Morning Eye Opener (Juicer req.)

Awesome Juice Extractor recipe!Submitted by: TJKILBORN

CALORIES: 83.9  |  FAT: 0.5g  |  PROTEIN: 1g  |  CARBS: 22.1g  |  FIBER: 4.7g
Full ingredient & nutrition information of the Morning Eye Opener (Juicer req.) Calories
Pumpkin Harvest Bread Pudding

Good 3.9/5
(13 ratings)
Pumpkin Harvest Bread Pudding

This is sooo yummy, you won't miss pumpkin pie. And is as filling as a dessert can be!Submitted by: MAGNOLIAHONEY

CALORIES: 164.9  |  FAT: 0.8g  |  PROTEIN: 8.8g  |  CARBS: 34.1g  |  FIBER: 6g
Full ingredient & nutrition information of the Pumpkin Harvest Bread Pudding Calories
Cheese quesadilla

Very Good 4.2/5
(126 ratings)
Cheese quesadilla

High in protein, low in carbs, and all for just 300 caloriesSubmitted by: CINDYSUE48

CALORIES: 298.2  |  FAT: 14.2g  |  PROTEIN: 23g  |  CARBS: 18.8g  |  FIBER: 8.5g
Full ingredient & nutrition information of the Cheese quesadilla Calories
Crab Cake Burgers

Very Good 4.8/5
(8 ratings)
Crab Cake Burgers

These burgers have a true crab flavor that isn't masked by fillers or strong seasoning. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of greens, sprouts and sliced peaches. This recipe works best with convenient pasteurized crabmeat, usually found in the refrigerated case near the fish counter. If you prefer lump crabmeat, cut it into small, uniform pieces.

Submitted by: RUTHSHEART

CALORIES: 159.6  |  FAT: 10.4g  |  PROTEIN: 11.3g  |  CARBS: 5.1g  |  FIBER: 0.2g
Full ingredient & nutrition information of the Crab Cake Burgers Calories
Light and Fluffy Strawberry Cake

Very Good 4.2/5
(5 ratings)
Light and Fluffy Strawberry Cake

A great dessert to end any meal! Submitted by: KALEBSGIRL

CALORIES: 160.7  |  FAT: 0.3g  |  PROTEIN: 4.4g  |  CARBS: 36.1g  |  FIBER: 0.9g
Full ingredient & nutrition information of the Light and Fluffy Strawberry Cake Calories