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

Frosting:
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.