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If you don't have bread crumbs,  use cracker crumbs OR ground oats.  

A good substitution for 1 teaspoon lemon juice is:
1/2 teaspoon vinegar OR 1 teaspoon lime juice

For 1 cup cottage cheese, try 1 cup ricotta cheese.

Replace 1 cup self-rising flour with: 
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt

Who doesn't want to save time and money?  If you follow these easy time-saving tips, you can have more time to spend with family and friends, and doing what you love!

• Crockpots are great tools for saving time.  Use a crockpot to cook a whole chicken or a large roast while you work or run errands.  Then bag and freeze the leftovers for soups or stews later.
• It's easy to skip mealtimes together during the busy week.  Try cooking several meals on the weekend to bring your family together when there is no time to be in the kitchen.
• Cooking roast, turkey and chicken ahead then cutting into bite-size pieces before freezing can make tacos, fajitas and soups a snap to prepare when time is short.
• Casseroles are easy to put in the oven and reheat.  So, take time to prepare your family's favorites and freeze for the times when you need a quick meal fora large or small group.
• The base of any meal is the protein.  It's easy to cook chicken, beef and turkey ahead of time.  Then simply freeze it in large or small freezer bags.  It will take the guesswork out of cooking on the fly.
• In the summer, fresh vegetables are readily available, so wash and freeze fresh squash, tomatoes, okra, corn and other garden vegetables to use later in stews and casseroles.  You will b glad you did.
• For many, cooking a large meal on Sunday is a family tradition.  Why not cook two chickens instead of one?  It's easy to pull the chicken from the bone and freeze it for later.
• Hamburger meat can be used a million ways.  Meals such as tacos, chili, soups and casseroles are popular dishes.  Try cooking hamburger meat in large amounts, allow it to cool, and then freeze in freezer bags for later.  You simply can't go wrong with this cooking tip.

*Always thaw frozen, cooked or uncooked meats in the refrigerator to prevent contamination

*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
 

TURKEY SANDWICHES

Spread whole wheat bread slices with your choice of dressing.  Add turkey slices, fresh tomatoes and other vegetables/fruit as desired.  Serve cold.

310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein

TURKEY LETTUCE WRAPS

Top Romaine lettuce leaf with turkey slice and raw tomato.  Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl.  Spread onto the tomato/turkey slice.  Roll up and serve.

120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein

HOT TURKEY SANDWICH

Place prepared turkey on a piece of whole-wheat toast.  Top with prepared mashed potatoes.  Complete sandwich by topping with turkey gravy and second slice of toast..

350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein

TURKEY CHEF SALAD

Place Romaine lettuce in bowl or on plate.  Top with raw vegetables, turkey pieces and grated cheese.  Serve with your preferred salad dressing.

220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein

TURKEY CHEESE KABOBS

Place chunks of turkey, raw vegetables and cheese on a skewer.  Serve cold.

150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein

1. Eat a light snack to prevent overeating at buffets.
2. Limit alcohol to reduce unwanted calories.
3. Bring a healthy low-fat dish to the party.
4. Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
5. Always keep low-calorie foods like raw produce on hand for snacking.
6. Substitute healthful ingredients for those high in calories and fat.
7. Team up with a buddy and support and encourage each other to make healthy choices.
8. Remember to eat right and exercise most days.  Holidays are special days.
9. Don't allow the holidays to be an excuse for easing off your exercise routine.  Keep it up!
10. Celebrate with family and friends in ways that don't center around food.

CHEESE SOUP

In a medium saucepan, heat 3 cups lower-sodium vegetable broth, 3 cubed potatoes, 1/2 cup chopped onion, 1/2 cup chopped carrots and 1/4 cup chopped celery.  Bring to a boil then cover and simmer on low until the potatoes are tender. Mash with a potato masher.  Add 5 slices (5 oz) cheese and 1/2 cup low-fat milk.  Stir and cook until cheese melts.  Add pepper to taste.

110 calories / 2g fat / 5mg cholesterol / 300mg sodium / 14g carbohydrates / 2g fiber / 8g protein

MIX-N-MAC & CHEESE

Mix a pound of cooked macaroni with milk and melted buttery spread.  Add cheese until melted.  Have fresh vegetables available to mix-in for variety.  Vegetables such as chopped broccoli or diced bell pepper.

310 calories / 11g fat / 30mg cholesterol / 70mg sodium / 35g carbohydrates / 1g fiber / 16g protein

CHEESE NACHOS

Place grated cheese on tortilla chips.  Place under broiler and melt cheese.  Top with any fresh vegetables or refried beans.  This adds variety and nutritiion.

330 calories / 21g fat / 60mg cholesterol / 55mg sodium / 11g carbohydrates / 0g fiber / 19g protein

GRILLED CHEESE SANDWICH

Butter one side of two pieces of bread.  Place one slice cheese on inside of slices (buttered-side out).  Place on heated griddle.  Toast both sides until brown and cheese melts.

340 calories / 20g fat / 50mg cholesterol / 1070mg sodium / 29g carbohydrates / 2g fiber / 15g protein

PIMENTO CHEESE SANDWICH

Grate one pound cheese and then add a small jar (4 oz) of drained, rinsed pimentos.  Add 1 large chopped onion and 1-2 tablespoons mayonnaise to make mixture stick together.  Chill and serve on sandwich bread.

165 calories / 3g fat / 5mg cholesterol / 410 mg sodium / 29g carbohydrates / 4g fiber / 10g protein

Food Distribution Program on Indian Reservations

American Diabetes Association

National Kidney Foundation

Academy of Nutrition and Dietetics