Bonus Recipes


Chili Cheesy Biscuit Casserole
Here's a change for you chili lovers. It's like getting your chili and cornbread all in one dish.

1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1 (14.5-ounce) can diced tomatoes, undrained
1 (15-ounce) can kidney beans, rinsed and drained
1 tablespoon Brown Sugar Twin or Splenda Granular
2 teaspoons JO's Chili Seasoning or any chili seasoning
1 cup Bisquick Heart Smart Baking Mix
3 tablespoons (3/4 ounce) shredded Kraft 2 percent cheddar cheese
1 teaspoon dried parsley flakes
1/3 cup fat-free milk
1 egg or equivalent in egg substitute
1 tablespoon plus 1 teaspoon yellow cornmeal

Preheat oven to 400. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet also sprayed with cooking spray, sauté onion and green pepper for 5 minutes. Stir in undrained tomatoes, kidney beans, brown sugar and chili seasoning. Spoon mixture into prepared baking dish.

In a medium bowl, combine baking mix, cheddar cheese and parsley flakes. Add milk and egg. Mix well to combine. Spoon batter over kidney bean mixture. Evenly sprinkle cornmeal over top. Bake for 20 to 25 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

  • Each serving: 187 calories, 3g fat, 8g protein, 32g carbs, 340mg sodium, 84mg calcium, 6g fiber; Diabetic Exchanges: 1 1/2 Starch, 1 Meat, 1 Vegetable; Carb Choices: 2.
    Visit Healthy Exchanges at, or call toll-free at 1-800-766-8961 for more information about our "common folk" healthy recipes.
    © 2008 King Features Synd., Inc.
    Comfort Foods -- Made Fast and Healthy! by Healthy Exchanges

New Banana Tea Bread
Enjoy a slice for dessert or to start your day off right -- it also makes a great snack. For a whole-grain variation, substitute 1/2 cup whole-wheat flour for 1/2 cup of the all-purpose flour.

1 3/4 cups all-purpose flour
1/2 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup (about 3 small) bananas, mashed, very ripe
1/3 cup fruit-based fat replacement or unsweetened applesauce
2 large egg whites
1 large egg
1/4 cup pecans, chopped

1. Preheat oven to 350 F. Spray 9-by-5-inch metal loaf pan with nonstick cooking spray.
2. In large bowl, combine flour, sugar, baking powder, baking soda and salt.
3. In medium bowl, with fork, mix mashed bananas, fruit-based fat replacement, egg whites and egg.
4. Stir banana mixture into flour mixture just until moistened. Spoon batter into loaf pan, sprinkle with chopped pecans.
5. Bake 40 to 45 minutes, until toothpick inserted in center of loaf comes out clean with just a few moist crumbs attached. Cool loaf in pan on wire rack 10 minutes. Remove loaf from pan, cool completely on wire rack.
6. Each slice: About 110 calories, 3g protein, 22g carbohydrate, 2g total fat (0g saturated), 13mg cholesterol, 140mg sodium.
NOTE: Fruit-based fat replacements are sold in the baking section of some supermarkets and health-food stores.
• Each serving: About 200 calories, 3g protein, 22g carb., 2g total fat (0g saturated), 0g fiber, 13mg cholesterol, 140mg sodium.
© 2008 Hearst Communications, Inc. All rights reserved.

Broiled Brown-Sugar Bananas
A sweet, satisfying dessert with just four basic ingredients.

4 ripe medium bananas, unpeeled
2 tablespoons brown sugar
1 tablespoon lower-fat margarine
1/8 teaspoon ground cinnamon

1. Preheat broiler. Cut each unpeeled banana lengthwise almost in half, being careful not to cut all the way through and leaving 1 inch uncut at banana end.
2. In cup, with fork, blend together remaining ingredients. Place bananas, cut side up, on rack in broiling pan. Spoon brown-sugar mixture into split bananas.
3. Place pan in broiler at closest position to source of heat; broil bananas 5 minutes or until browned. Serve bananas in skins, and use spoon to scoop out fruit.
• Makes 4 servings. Each serving: About 150 calories, 34g carb., 2g total fat (1g saturated), 20mg sodium.

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© 2008 Hearst Communications, Inc. All rights reserved.

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