Saturday, December 27, 2008

Tangy Wheatberry Salad with Salmon

This salad has been my favorite for a while at the Wholefoods salad bar.... a tangy wheatberry salad. This is my reinvention of it, a perfect and healthy side to fish and chicken. In this meal, a Trader Joe's salmon patty (80kcal) and some summer squash and cherry tomatoes.

1 TB tamari
1/2 ts sesame oil
1 TB balsamic vinegar
2 TB fruity olive oil
4 scallions, sliced
1/4 cp dried cranberries
1/4 cp pecans, toasted
1/2 red onion, diced

Cook in vegetable broth until al dente:
1/4 cp japonica rice
1/4 cp wild rice mix
1/2 cp wheat berries

Mix all ingredients, add some lemon juice, chill and serve as a side as 1/4 cup (ca. 100kcal).

Friday, December 19, 2008

Healthy Cookies

For a christmas tea, I was looking for something that is not necessarily low-cal, but at least very healthy, and very tasty, of course. These cookies are flour-less, egg-less, butter-less and almost sugar-less, thus, vegan and low-glycemic, but they taste like out of this world.

3 large, ripe bananas, well mashed (about 1 1/2 cups)
1 teaspoon vanilla extract
1/4 cup coconut oil, barely warm - so it isn't solid
2 cups rolled oats
2/3 cup slivered almonds
1/3 cup coconut, finely shredded & unsweetened
1/2 teaspoon cinnamon
1/2 teaspoon fine grain sea salt
1 teaspoon baking powder
6 - 7 ounces chocolate chips or dark chocolate bar chopped

Preheat oven to 375 degrees, racks in the top third.

In a food processor, ground the almonds to a fine, sand-like consistency. In a little sauce pan, melt the coconut oil to a liquid consistency (don't really heat, just melt). Add to the food processor. Also, peel the bananas, break into pieces and add to the food processor. Add vanilla, shredded coconut, cinnamon, and salt. First pulse, then mix the ingredients to a mousse-like consistency.

In a large bowl, whisk together the oats, and baking powder. Add the wet ingredients from the food processor and stir until combined. Fold in the chocolate chunks/chips.The dough is a bit looser than a standard cookie dough, that's ok. Drop dollops of the dough, each about 1 tablespoon in size, an inch apart, onto a parchment (or silicon mat) lined baking sheet. Bake for 14 - 16 minutes. I baked them until I could see some light brown coloring on the oats.

makes about 60 cookies a 50 kcal.

Sunday, December 14, 2008

Bucatini with Spicy Turkey Bolognese

2 oz bucatini, cooked al dente

Bolognese sauce:
1/2 onion, diced
1 garlic clove, minced
2 oz ground turkey meat
1/2 ts anchovy paste
salt, pepper, rosemary
1 TB balsamic vinegar
1/2 cp chopped tomatoes
1/2 cp spicy ajvar (roasted red pepper spread) or Trader Joe's red pepper spread

Heat a large enough skillet with some olive oil spray, add the onion, garlic and the anchovy paste. The anchovy paste will dissolve. Once onions are slightly browned, add the ground turkey and brown. Then, add salt, pepper, and rosemary (dried or fresh) and the chopped tomatoes. Stir well, and sautee for 5 min. Add the balsamic vinegar and the ajvar, heat another 3 minutes. Serve with the bucatini.

1 dinner entree + 2 veggie servings

Wednesday, December 10, 2008

Chocolate Amaretto Cake

This is one of my favorite cakes in the real-world, and this is a single-serving, skinny version of it. It required a bit more effort, but is well worth it, a luxurious amaretto chocolate coffee cake.

2 Tbsp Heart Smart Bisquick
7 baby amaretti cookies (0.5 oz) , ground
1 TB unsweetened cocoa powder
1 Tbsp any whey
2 Tbsp Splenda
1/2 Tbsp slivered or sliced almonds
2 Tbsp FF milk
¼ Tbsp Parkey FF butter spread
¼ cup egg beaters
1/2 ts almond extract
1 ts fresh orange zest

Preheat toaster over to 400F.

This cake is best prepared in a small food processor. First, add the amaretti cookies and ground them to a fine powder, then add heartsmart bisquick, splenda and mix in the blender. Then work in the wet ingredients including the almond extract and the orange peel. Mix to a liquid like consistency (it's very liquidy, don't worry). Fill into a small sprayed spring form, and bake for 15-20 min.

Remove from oven, and cool for 5 min, and serve!

(215 kcal)

Friday, December 5, 2008

Peach Oatmeal Cookies

1 NS maple sugar oatmeal
1/4 tsp baking soda
1/4 c Fiber One bran (pulsed in food processor)
1 ts brown splenda
2 dried peach halves, diced
2 TB egg beaters
1 ts Parkay spreadable butter
1 TB (real) maple syrup

Preheat oven to 400 F. Mix all dry ingredients in small bowl, then add in wet ingredients and combine well. Scoop cookies on to sprayed baking sheet; it made six reasonably sized cookies for me. Bake cookies until lightly browned and slightly crispy (ca 12 min).

1 breakfast entree + 1 fruit

Cranberry Oatmeal Cookies

1 NS maple sugar oatmeal
1/4 tsp baking soda
1/4 c Fiber One bran (pulsed in food processor)
1 ts brown splenda
1 TB dried cranberries
2 TB egg beaters
1 ts Parkay spreadable butter

Preheat oven to 400 F. Mix all dry ingredients in small bowl, then add in wet ingredients and combine well. Scoop cookies on to sprayed baking sheet; it made six reasonably sized cookies for me. Bake cookies until lightly browned and slightly crispy (ca 12 min).

Wednesday, December 3, 2008

Orecchiette with Cherry Tomatos and Tapende

One of my all-time favorites.

1.5 oz orecchiette
1 cp fire-roasted tomatoes
1/3 red onion, diced
1 ts olive oil
1 ts fresh thyme
1 TB lkalamata tapenade

1 cp marinated, pitted kalamata olives
2 TB cured kalamata olives
2 TB capers
1/4 cp fruity olive oil
2 garlic cloves
1 TB dried oregano
fresh ground pepper
optionally: 1 ts anchovy paste

Mix all tapenade ingredients in a food processor.

Cook pasta in a pot of boiling water. In a saute pan, heat olive oil and saute onions slightly. After 3 min, add the diced fire roasted tomatoes and fresh thyme. Saute for 3 min. Add 1/2 cp of hot pasta water, and simmer the sauce. Once the orecchiette is al dente, add it to the pasta sause. Mix in the tapenade, and serve!

1 serving 250 kcal

Tuesday, December 2, 2008

Lobster Saffron Pasta

Some days, you just need to be spoiled....... this is a dish for it. Quick, flavorful, luxurious and even skinny.....

1 oz spaghetti
4 oz cooked lobster meat
2 TB light cream
1 TB cognac
a few strands of saffron
salt, pepper

Cook pasta according to instructions. Meanwhile, heat lobster in mixture of light cream and cognac and a bit of vegetable stock. Add saffron, mix, and just heat up. Take off heat. Once pasta is al dente, add pasta to pan with lobster sauce, mix and heat again. Serve !


Saturday, November 29, 2008

Skinny Chili's Chicken Enchilada Soup

Copy cat version of the chicken enchilada soup at the Chilli's restaurant.....

1 teaspoon olive oil
1 chicken breast fillet
1/2 diced onion
1 garlic clove, grated
1 jalapeno, diced
2 cups chicken broth
1/4 cup masa harina
1/2 cup water
1/4 cup enchilada sauce
handful frozen veggies (corn, beans, etc.)
8 cherry tomatoes, halved
5 slices ff Kraft cheddar cheese, shredded
salt, to taste
1 teaspoon chili powder
1 teaspoon cumin
2 bay leaves

Garnish (optional)

shredded cheddar cheese
crumbled corn tortilla chips
marinated jalapeno peppers
pico de gallo or salsa

Add oil to a large pot over medium heat, and add (thawed or fresh chicken breast to pot and brown for 4-5 minutes per side. Set chicken aside. Add onions, jalapeno pepper and garlic to pot and sauté over medium heat for about 2 minutes, or until onions begin to become translucent, then add chicken broth.

Combine masa harina with water in a medium bowl and whisk until blended. Add masa mixture to pot with onions, garlic and broth. Add remaining water, enchilada sauce, cheese and spices to pot and bring mixture to a boil. Reduce heat, and simmer for 30 min until thickened. Shred the chicken into small, bite-size pieces and add it to the pot.

Serve soup in cups, and garnish with shredded cheddar cheese, crumbled corn tortilla chips, and pico de gallo. Enjoy!

This makes 4 servings a 150 kcal.

the in-restaurant version.....

Saturday, November 1, 2008

Roasted Pumpkin with Blue Cheese Crumbles and Candied Pecans

Today, I had a wonderful lunch. The carved pumpkin had its night to shine and lure the tricker treaters, and this morning it returned to its original purpose. I cut some large slices, and baked them in the oven at 400F with salt, pepper and herbs des provence and some olive oil.

Once they were tender, I serve them with 1 tablespoon of crumbled blue cheese, 1 ts of candied pecans and 1/4 cup of farro, which I had simmered for 20 min in College Inn Thai Flavored Chicken stock (yum!).

Monday, October 27, 2008

Semi-Homemade Swedish Rye Bread

I picked up a package of the swedish rye bread mix at IKEA. Wholegrain rye bread is one of my favorite breads, and here was a chance to make it at home. It's simple, just add warm water, shake vigorously, let rise and bake for 60 min. Instead of one big loaf, I made 3 small ones, which make perfect little slices. The taste is wonderful!

The rye bread mix can also be purchased online at Marina market (similar price to IKEA).

Wednesday, October 22, 2008

Moroccan Wholewheat Pasta with Fire-roasted Tomatoes

I felt like Moroccan flavors tonight, but the chicken was frozen and I was too hungry to thaw it. So, here is a wonderfully tasty vegetarian version.

1/4 TB olive oil
1/2 small onion, finely diced
1 clove garlic, grated
1/8 cp white wine like chardonnay or pinot grigio
4 dried apricots, sliced
1/2 red bell pepper, small dice
1 cp chopped fire-roasted tomatoes
1 TB roasted red pepper spread (I used a roasted red pepper and eggplant spread from Trader Joes, but other avjars also work -- it adds great flavor and sweetness)
5 kalamata olives, sliced
1/2 ts chicken bouillon concentrate
1/2 teaspoon smoked paprika
1/2 teaspoon ground cumin
Pinch ground cinnamon
1 cp chicken broth (I used sodium-reduced, fatfree swanson)
1 fresh bay leaf
1/2 ts splenda brown sugar
1 oz wholewheat spaghetti

Sautee onion and garlic in the olive oil in a medium sized skillet. Sautee until garlic is fragrant and onions are slightly browned. Add pepper, sautee for 2 more mins. Add white wine, bay leaf, apricots, and spices. Stir, then break up the spaghetti and add to the sauce. Sautee at low heat until spaghetti are soft and liquid is reduced.

Very flavorful, light and tasty!

This is a bit light on protein for dinner. You can add some cubed tofu to stay vegetarian, or add it as a side to a protein like grilled chicken.

Thursday, October 16, 2008

Pumpkin Pie

It's dark and rainy outside, time for pumpkin pie.....

I wanted a pie with a crust, so I tried the crust that I use for cheese cake. I think a graham crust might also work well for the pumpkin pie purists, and there are cute little single serving pie crusts at Walmart that can just be filled with the filling.

Crust layer:
1/4 cup Krusteaz pancake mix
1/4 cp butter milk
1 Tbsp egg beaters
¼ ts vanilla
¼ ts baking soda

Pumpkin filling:
2/3 cup solid packed pumpkin
2 TB evaporated skim milk
2 TB eggbeaters
1 1/2 TB brown splenda
1/4 ts cinnamon extract (liquid!)
1/4 ts vanilla extract
1/8 ts ground ginger
1/8 ts pumpkin pie spice
1 TB Krusteaz mix

Heat oven to 400F degrees. Lightly grease or spray single-serve spring form.

Make the crust batter and the filling in separate bowls. Mix batter ingredients, and fill batter in a small, sprayed spring form, and bake at 400F for 5 min.

For the pumpkin filling, mix (potentially in food processor) pumpkin and other ingredients until it is a really smooth, creamy texture. Fill on top of pre-baked cake layer. Bake for another 20 at 400F, and another 25 min at 350F. Let cool to room temperature before serving.

(240 kcal)

Thursday, October 9, 2008

Butternut Squash Soup

1/2 2 lbs butternut squash, peeled, seeded and cubed
1 large carrot, peeled, and cubed
1/2 white onion, diced
2 cps of low-sodium chicken (or vegetable) stock
salt, pepper to taste
1/2 ts orange peel (dried)
1 ts curry powder
1/2 ts olive oil

Sautee onion in olive oil. Add butternut squash, carrot, and chicken stock. Bring to boil, and then simmer at very low for 20 min or until tender. Take off stove, and blend the soup in either a blender (caution! Place towel on top and leave knob out) or mush up otherwise. Add salt, pepper, orange peel and curry powder. Stir, and serve with sour cream or a ts of goat cheese. Enjoy!

Makes 2 portions a 140 kcal; one is 1 lunch entree.

Sunday, September 28, 2008

Beet Apple Cider

2 beet root, raw, peeled and sliced into thick slices
5 tart apples

Add all ingredients to a juicer, juice, and filter out foam from apples. Makes 2 large glasses. Drink immediately, or chill and serve over the next few days.

Sunday, September 21, 2008

Fresh Fettucini with Lemon Zest, Basil, and Feta

3 oz fresh fettucini
zest of 1/3 lemon
1.5 TB crumbled ff feta
10 small basil leaves, torn
1 ts fresh grated parmesan cheese
1 ts olive oil
1 ts pine nuts
salt, pepper

Cook (fresh) pasta for 2-3 min in hot salted water (dry pasta cook according to instructions). Meanwhile, toast pine nuts in a skillet. Set pine nuts aside. Drain pasta, and reserve some of the starchy pasta water in the pot. Add the olive oil, the lemon juice and zest, salt and pepper and toss. Add feta cheese, parmesan cheese, basil leaves and toss again. Serve with toasted pine nuts on top!

Sunday, August 24, 2008

Peach Tart

1 fresh peach (sliced)
1.5 Tbsp Heart Smart Bisquick
1.5 Tbsp any whey
1 Tbsp Splenda brown sugar
1 Tbsp FF milk
¼ Tbsp Parkay spreadable butter
1/4 cp egg beaters

Heat oven to 400 degrees. Spray tart form. Place peach slices in a star pattern in tart pan. Stir together Bisquick, any whey, and Splenda brown sugar. Add milk, butter spread, and egg beaters to dry mix and beat until smooth. Pour over peach. Bake 20 min in preheated toaster oven, or until golden and ”set".

182 kcal

Tuesday, August 19, 2008

Cherry Danish with Vanilla Pudding

I tried something new for a cream cheese danish. I used a little container of the Jell-o sf/ff vanilla pudding instead of cream cheese, and sugar-free cherry pie filling. It's quick to make and it tastes great!

1/3 cp dry pancake mix (preserve 1 TB mix)
1 Tbsp Splenda
1/2 TB Any whey (1/2 protein)
1/3 cp soy slender vanilla
1/4 ts baking powder

1/2 cp sf fat-free vanilla pudding Jello cup
1 Tbs. egg substitute
1/2 TB any whey
2 TB sugar-free cherry pie filling

Mix pancake mix with 1/3 cup soy slender. Add 1 TB splenda, 1/4 ts baking powder, and 1/2 TB any whey. Spray a small baking dish with butter spray. Pour or mixture into baking dish.

Mix pudding with 1 TB pancake mix, 1 TB egg substitute and 1/2 TS any whey in a small bowl
until really smooth. Distribute pudding mixture onto top of pancake mixture in the middle
of the bowl. Add cherries op top. Bake in a 400-degree oven for about 20 minutes, or until pancake mixture is set.

Monday, August 11, 2008

Blueberry German Cheese Cake

This is a cheese cake based on typical German cheese cakes, which are made with Quark (instead of ricotta or cream cheese). So, the cheese cake has a 'fluffier' texture than American cheese cakes and is lighter, both in taste and calories.

Quark is a soft cheese, with a texture of sour cream or Greek yoghurt, a very mild taste and very low calories and high in protein. It gives this recipe a distinct taste. I make my own quark from buttermilk and organic milk, but it is also available in stores like Whole Foods Market.

Cake base layer:

1/4 cup Krusteaz pancake mix
1/4 cp ff milk
1 Tbsp egg beaters
¼ ts vanilla
¼ ts baking powder

Cheese filling:
4 TB lf quark (I make my own, but you can get some at Whole Foods Market)
1/2 ts vanilla
1 TB eggbeaters
1 TB splenda
1/2 TB Krusteaz pancake mix
zest of 1/2 lemon (microplaned)

Blueberry filling:
1/2 cp fresh wild blueberries
2 TB white rum (Bacardi)
1 ts sugar

Make the batter and the fillings in 3 separate bowls.

For base cake batter, just mix all the ingredients. Fill batter in a small, sprayed springform pan, and bake at 400F for 5 min.

For the cheese filling layer, mix quark and other ingredients until it is a really smooth, creamy texture.

For the blueberries, heat the rum and sugar in a small stainless steel pot on the stove, and mix until sugar is dissolved (1-2 min). Heat slowly (careful so that the rum does not ignite! Of course, if you want to burn off the alcohol, you can flambee the blueberries.). Add the blueberries, and heat mixture on medium-high for 1-2 min, turn off heat (if electric), and let simmer on still hot plate.

Now, spoon blueberry mix over the solid surface of the cake base, still in the springform pan. Carefully spoon cheese filling on top of blueberries. Bake for another 20-25 min at 400F. Let cool to room temperature before serving.


Saturday, August 9, 2008

Blueberry Cake with Maple Syrup

1/2 cp wild fresh blueberries

1 NS maple brown sugar oatmeal
1 TB egg beaters
1/2 ts baking powder
1 ts brown splenda
4 TB sugar free applesauce
zest and juice of 1/2 lemon

Mix all ingredients, pour into a butter-PAM sprayed springform pan, and bake at 425 degrees for 20 min.
Let cool, and serve with fresh blueberries.

Tuesday, August 5, 2008

Walnut Kalamata Foccaccia

2 TB whole-grain Instabake mix
1 TB wheat bran (made from Fiber one wheat bran)
1/4 ts baking powder
1 TB chopped, toasted walnuts
4-5 kalamata olives, sliced
2 TB ff milk

Mix all ingredients, and pour into a spray small metal baking pan, and bake at 400F for 20min.

Taste test: Yummy!!! --- Pict with goat cheese from the farmer's market.

Sunday, August 3, 2008

Mini Foccaccia

2 TB whole-grain Instabake mix
1 TB wheat bran (made from Fiber one wheat bran)
1/4 ts baking powder
1 ts herbs de provence
1/2 ts garlic power (not garlic salt!)
2 TB ff buttermilk

Mix all ingredients, and pour into a spray small metal baking pan. Spray top with olive oil spray, and add a dash more herbs de provence. Bake at 400F for 20-25min.

Multiseed Bun

This is a different version of the mini foccaccia. This one used the Trader Joe's whole-grain baking and pancake mix. It is a bit higher in fat content, so I use less of the baking mix and add any whey. It came out really crunchy and a bit sweet.

1.5 TB Trader Joe's whole grain baking mix
1 TB wheat bran (made from ground Fiber One bran cereal)
1/2 TB any whey
1/4 ts baking powder
1.5 TB ff milk
1/4 ts of white sesame seeds, black sesame seeds, poppy seeds, and cumin seeds.

Mix all ingredients beside seeds in a small bowl. PAM-spray a small metal baking pan, fill with dough, and sprinkle with the seeds. Bake at 400F for 20 min.

Friday, August 1, 2008

Maine Blueberries

Instead of new recipes, an impression of a blueberry field in Maine...

Sunday, July 27, 2008

Garden Fresh Salad with Vinaigrette

This is the tastiest, non-bottle, no-fat vinaigrette ever! It bursts with flavors!

1 TB dijon mustard
1/2 lemon, juice and zest
1 garlic clove, microplaned
1 TB red wine vinegar (cabernet vinegar)
salt, pepper
a few splashes of liquid sweetener

salad, fresh from the garden or farmers market

Whisk up all vinaigrette ingredients on the bottom of the salad bowl. Then, mix in the salad, and toss with vinaigrette.

Monday, July 14, 2008

Korean Spicy Miso Tofu Soup

3 cups of water
1 ts ground seafood soup mix*
1 TB of Korean miso (jung)
2 scallions, chopped
2 ts red pepper flakes or red pepper paste
2 oz firm tofu

add (optionally):
1 TB edamame
1 carrot, diced
1/2 cup string beans

Boil water with dried mix. After boiling, add vegetables and simmer until tender. Take 1/4 cup of broth and mix with the miso, until miso is dissolved. Add miso broth back to soup, and mix. Add diced tofu. Serve.

Makes 2-3 cups of soup.

* Dried seafood soup mix:
1/3 cup dried anchovies,
1/3 cup dried mushroom
1/4 cup dried seaweed
1/8 cup dried shrimp

all mixed and ground into pulverized form.

Wednesday, July 9, 2008

Chicken salad with sun-dried tomatoes and pine nuts

A salad fom Pret A Manger in the UK --- great !
  • white chicken meat in addition to
  • toasted pine nuts,
  • slightly dried tomatoes and
  • lots of fresh vegetables (spring mix, cucumber, radiccio).

Saturday, June 14, 2008

Mexican Chicken Soup

1 ts olive oil
1 small yellow onion, diced
2 garlic cloves, minced
1 fresh jalapeno, finely diced
3 cups low-sodium chicken broth
1 small or 1/2 large can fire roasted diced tomatoes
1/2 very small can black beans, rinsed and drained
1/2 cp fresh or frozen corn
1 TB ground cumin
2 fresh bay leaves

1 chicken breast, boneless and skinless (can be frozen)
Salt and freshly ground black pepper
1/3 cup roughly chopped fresh cilantro leaves
shredded ff Cheddar cheese

In a large saucepan heat the olive oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalepenos and cook for another minute. Pour the tomatoes, chicken broth, tomatoes, beans, corn and chicken breast into the pot and bring to a boil. Once at a boil lower heat to simmer. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and put back in the pot. Add the fresh cilantro to the pot.

In a serving bowl add soup and top with cheese.

Makes 6 servings.

Thursday, June 5, 2008

Strawberry Shortcake

Cake layer:
1/4 cp Krusteaz pancake mix
1/4 cp butter milk
1 TB egg beaters
1/4 ts vanilla extract
1/4 ts baking powder
1 TB brown splenda

4 TB ff Coolwhip (45kcal)
1 cup whole fresh strawberries, halved (45 kcal)

1 TB Torani sf raspberry syrup
1 TB fresh-pressed lemon juice
1 ts sf strawberry preserve

small bundt cake form
pastry bag with decorative top

Mix the cake ingredients, and fill in a prepared small bundt cake form (here, the idea is to create a ring for the short cake; a entire round surface might need too much whipped cream and strawberries). Bake the cake batter at 400F for 15 min. Remove from pan and cool.

Once cooled, turn the cake with the decorative side down and the flat side up. Mix raspberry syrup, lemon juice and strawberry preserve. Poke small holes in the flat side of the cake with the straw, and drizzle syrup mix into the tiny holes. Fill the whipped cream in the pastry bag, and decoratively arrange on the short cake. Place strawberries on top. Enjoy!

Sunday, June 1, 2008

Asian Veggie Burger on Rye Bun

1 CG rye bun (see post below), cut in half and toasted
1 Morning star asian vegetable veggie burger pattie
1 ts ketchup
1 ts ff mayo
3 sweet no sugar gherkins, halved
handful romaine salad
1 small, low-fat mozzarella ball (fresh, in water), sliced

Grill veggie burger in grill pan. Toast rye bun, and arrange with ketchup/mayo, burger, gherkins, romaine, mozzarella and a drizzle of ketchup. Enjoy!

Thursday, May 29, 2008

Pumpkin Seed and Sunflower Seed Rye Bun

Pumpkin Seed Rye Bun
3 ts wheat gluten
1 Tbsp Biscuit mix (bisquick)
1 Tbsp oat flour (finely ground up oatmeal)
(or use NS pancake mix instead of ingredients above)
2 Tbsp rye flour
1/4 tsp baking soda
1/8 tsp baking powder
1 Tbsp pumpkin seeds
1/2 ts brown splenda sugar
1/2 ts ground coriander
1/3 c buttermilk

Sunflower Seed Rye Bun
3 ts wheat gluten
1 Tbsp Biscuit mix (bisquick)
1 Tbsp oat flour (finely ground up oatmeal)
2 Tbsp rye flour
1/4 ts baking soda
1/8 ts baking powder
1 Tbsp sunflower seeds
1/2 ts brown splenda sugar
1/2 ts ground coriander
1/3 c buttermilk

Linseed Rye Bun
3 ts wheat gluten
1 Tbsp Biscuit mix (bisquick)
1 Tbsp oat flour (finely ground up oatmeal)
2 Tbsp rye flour
1/4 ts baking soda
1/8 ts baking powder
1 Tbsp linseeds
1/2 ts brown splenda sugar
1/2 ts ground coriander
1/3 c buttermilk
1 TB eggbeaters

Caraway Rye Bun
3 ts wheat gluten
1 Tbsp Biscuit mix (bisquick)
1 Tbsp oat flour (finely ground up oatmeal)
2 Tbsp rye flour
1/4 tsp baking soda
1/8 tsp baking powder
1 ts caraway seeds
1/2 ts ground coriander
1/3 c buttermilk
(no sugar in this recipe)

Preheat oven to 400 degrees. Spray a single serve casserole dish with cooking spray. Mix all ingredients (per bun) together and pour into casserole dish (a metal baking pan would actually work better). Sprinkle with seeds. Bake for 20 minutes or until done. Serves 1.

One bun is 140kcal (no-seed version) and 160 kcal for seed version.

Monday, May 26, 2008

Slow cooked Country Ribs

1 pound pork loin country ribs
seasoning mix: salt, pepper, garlic powder, chilly powder, chili flakes, oregano
1/3 cp apple cider vinegar (or apple juice)
Kraft Carb Smart BBQ sauce mixed with brown sugar and garlic powder

Country ribs are typical something in the middle between pork chops and baby back ribs. They have more meat than ribs, but not as much as pork chops. Remove all visible fat, and season the ribs on all sides with the spice mix. Place ribs into a roasting pan and add the apple cider vinegar. I fit mine into a pan for a toaster oven (3 larger ribs, 3 portions).

Covered tightly with aluminum foil and cooked at 325 for 45 mins. Turned over in pan and put back in oven for another 45 mins. At end of 2nd 45 minutes - turned again and brushed lightly with BBQ sauce, covered with the foil and back in the oven again for 30 mins. Turned over and brushed other side with sauce, left uncovered back in oven (this time at 350) for another 30 minutes.

Tuesday, May 20, 2008

Upside Cherry Cheese Cake

Cake base layer:
1/4 cup Krusteaz pancake mix
1/4 cp butter milk
1 Tbsp egg beaters
¼ ts vanilla
¼ ts baking soda

Cheese cake filling
4 TB lf quark (or 0% fat Fage greek yogurt)
1/2 ts vanilla
1 TB eggbeaters
1 TB splenda
1/2 TB Krusteaz pancake mix

Cherry filling:
1/3 cp cherry pie filling, canned, splenda
1/2 ts vanilla
1 TB Torani SF Raspberry syrup

Make the batter and the fillings in separate bowls. For the cheese cake filling, mix quark and other ingredients until it is a really smooth, creamy texture. Mix the cherry pie filling with the vanilla and the raspberry syrup.

Fill batter in a small, sprayed spring form, and bake at 400F for 5 min. Take out of oven, pour cherry mix over solid surface of the cake base, and pour cheese filling on top of cherries. Bake for another 20-25 min at 400F. Let cool to room temperature before serving.

Saturday, May 17, 2008

Carrot Cake

Cake Batter:
1 1/2 Tbsp egg beaters
1 1/2 Tbsp FF milk
1 1/2 Tbsp no-sugar-added applesauce (sweetened w/Splenda)
1/4 tsp vanilla
1/2 tsp coconut extract
3 Tbsp enriched all-purpose flour
1 Tbsp any whey
1/4 tsp baking soda
1.5 Tbsp brown Splenda
1/4 tsp cinnamon
2 Tbsp chunky pineapple, diced
1/4 cup grated or finely-chopped carrots

1 1/2 oz softened FF cream cheese (microwave for 30 sec)
1/2 Tbsp FF Parkay spreadable butter
2 Tbsp Splenda
1/2 tsp vanilla

Pre-heat oven to 375 degrees. Beat together egg beaters, milk, applesauce, vanilla, and coconut extract. Add in both flours, baking soda, Splenda, and cinnamon and blend again. Grate or chop enough carrots to fill 1/4 cup. Stir together the carrots, pineapple, and then gently stir into cake batter. Pour into a small SPRAYED single-serve baking dish (I doubled the ingredients, and filled a small spring form). Bake for approx 30 min or until golden and knife comes out clean.

For frosting: cream together all ingredients until creamy and refrigerate until needed. Let cake cool a bit before frosting. Carrot cake is best served chilled.

Approx 238 cal.

Sunday, May 4, 2008

Marinated Grilled Tuna Steak

5 oz fresh raw tuna
1/2 cp low sodium soy sauce
1/4 cp mirin (sweet sushi vinegar)
1 TB asian hot sauce (e.g. Sriracha)
1 TB grated ginger-garlic mix (jarred, asian food stores)

Mix up the marinade, and marinade tuna for 2 hours. Heat a grill pan really hot, and sear tuna from both sides for 2 min each. Serve with rice and marinated cucumbers.

Wednesday, April 30, 2008

Caramelized Acorn Squash Pizza

1/4 acorn squash
1 tablespoons maple syrup
1 tablespoon olive oil
1 teaspoon red pepper flakes
1/4 teaspoon salt, plus 1/4 teaspoon
1/4 teaspoon freshly ground black pepper, plus 1/4 teaspoon
2 oz fresh pizza dough
1/4 cup shredded ff mozzarella or soy cheese, shredded
1 TB crumbled Gorgonzola
1/2 cup arugula
Preheat the oven to 375 degrees F.

Slice the squash in half from top to bottom, then quarter it. Scoop out the seeds. Slice a quarter of the squash into 1/2 to 3/4-inch wide half moons and place in a medium bowl. Toss the squash with the syrup, olive oil, red pepper flakes, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Place the squash on a alu foil-lined baking sheet. Bake the squash until tender and golden, about 20 to 25 minutes.

Keep the temperature on the oven at 375 degrees F. Roll out the pizza dough on a flour dusted surface. Place the pizza on a perforated baking sheet. Sprinkle the mozzarella cheese and the Gorgonzola on the pizza dough. Bake in the oven until golden and cooked through, about 20 minutes.

Peel the skins off the squash. During the last 5 minutes, top the cooked pizza with the cooked squash. Top with arugula and the remaining 1/4 teaspoon salt and pepper. Slice and serve.

Swordfish with Salsa Verde

3 oz swordfish steak
salt, pepper,
1 ts ghee (clarified butter)
1/4 cup salsa verde (for recipe, see here)

Heat clarified butter in skillet til really smoking hot. Season swordfish from both sides with salt and pepper. Place sword steak in skillet and sear on one side at high temperature fast so that the fish caramelizes. Turn once, and sear the other side. Serve with salsa verde.

Vegan Mini Pizza

Make a mini pizza using 2 oz of fresh, whole-wheat pizza dough. Roll out the dough on a flour dusted surface, until the dough is reasonably thin. Add tomato sauce, 2 TB shredded vegan mozzarella, 1 soy hot dog cut into slices, red onion slices and a dash of fresh ground black pepper.

Bake at 450F for 12 min. Serve with kalamata olives and red pepper flakes sprinkles.

Tomato sauce (makes more than 1 serving):
2 TB ketchup
1 TB hot sauce
1/2 grated garlic clove
1 cup fired roasted canned tomatoes, diced

Cuban Burger

Caramelized Onions and Jalapenos:
2 tablespoons olive oil
2 large yellow onions, finely sliced
Kosher salt and freshly ground pepper
½ cup bottled and sliced jalapeno chiles, drained
½ cup dark brown sugar

Sauté a large white onion with canned, pickled jalapenos, salt, pepper and some brown sugar until caramelized.

Red Pepper Mayo:
1 medium jarred roasted red bell peppers, drained
¼ cup ff mayonnaise

Mix in blender to smooth consistency.

Cuban burgers:
3 oz lean ground beef
1 oz chorizo
1/2 ts adobo seasoning w. cumin
1/4 onion, grated
1 TB dry bread crumbs
1 TB ketchup
1 spritz of worchestershire
1/2 ts ground garlic
1/2 ts cumin

Add ground beef and chorizo to a large bowl, and add ketchup, worchestershire sauce, the bread crumbs, adobe, cumin, and garlic. Mix well with your hands. Transfer cuban burger mix to a pan, place and bakeburger for 35 min to make burger patties.

Arrange burger on a bun: burger, mayo and sweet-spicy onions!