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Lightened Campbell’s Green Bean Casserole continued...

Dash of freshly ground black pepper

2/3 cup French’s French Fried Onions


  1. Preheat oven to 350 degrees. Lightly cook frozen beans according to package instructions; drain well.
  2. In a 1-quart casserole dish or 9-inch square baking dish, combine condensed soup, sour cream, half-and-half, soy sauce, black pepper, green beans and 2/3 cup of French fried onions.
  3. Bake until bubbly (25- 30 minutes) and serve.

Yield: Makes 6 servings

WebMD Weight Loss Clinic members: Journal as 1/2 cup "vegetables with 1 tablespoon fat maximum"

Nutrition Information: Per serving: 107 calories, 3 g protein, 14 g carbohydrate, 4 g fat, 1 g saturated fat, 3 mg cholesterol, 2.3 g fiber, 292 mg sodium. Calories from fat: 34%.

Lightened Bisquick Easy Pumpkin Pie


1 cup canned pumpkin (100% pumpkin)

1/2 cup Heart Smart Bisquick pancake and baking mix

1/2 cup brown sugar, packed

1 cup fat-free half-and-half (can substitute evaporate milk)

1 tablespoon rum or Grand Marnier (or similar)

1 1/2 teaspoon pumpkin pie spice (or use 1/2 teaspoon each of ground cinnamon, ground nutmeg and ground ginger)

1 teaspoon vanilla extract

1 large egg, a higher omega-3 brand if available

1/4 cup egg substitute

Light whipped topping (optional)


  1. Preheat oven to 350 degrees. Coat a 9-inch deep dish pie plate with canola cooking spray or grease lightly with margarine.
  2. In large mixing bowl, combine the pie ingredients (not including whipped topping) by beating on medium-low speed. Pour into the prepared pie plate.
  3. Bake for 40 minutes or until knife inserted in center comes out clean. Cool for 30 minutes, then refrigerate until completely chilled (about 3 hours). Serve with light whipped topping, if desired. Store covered in the refrigerator.

Yield: Makes 10 servings

WebMD Weight Loss Clinic members: Journal as 1 portion light dessert

Nutrition Information: Per serving: 100 calories, 3 g protein, 19 g carbohydrate, 1.2 g fat, .5 g saturated fat, 23 mg cholesterol, 1 g fiber, 127 mg sodium. Calories from fat: 11%.

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