Wednesday, July 29, 2009

Roasted Vegetable Soup

SOURCE: Lee Ellen Elders

Roasted Vegetable Soup

4 Servings

This delicious, vegetable-filled broth can be served by itself or used as a
base for other soups. The vegetables used in this soup are often just added
to soup liquids for cooking. This recipe oven-roasts them first, enhancing
their flavor. Your kitchen will fill with the aromas of the roasting
vegetables evoking old-fashioned, home-style meals. Comfort food at its

3 large carrots, peeled and coarsely chopped
3 stalks celery, coarsely chopped
1 large onion, coarsely chopped
1 tablespoon quality extra-virgin olive oil
8 cloves garlic, chopped
4 cups water
1/4 cup dried mushroom pieces (Italian porcini, if possible)
1/4 teaspoon dried thyme
Salt and black or red pepper to taste

1. Preheat oven to 500 degrees F. Place the carrots, celery, and onion in a
small (8 x 8 inch) nonstick pan or dish with the olive oil. Toss to coat the
vegetables. Bake for 10 minutes.
2. Remove pan from oven, add the garlic, and toss again. Bake for another
10-15 minutes until the vegetables are browned.
3. Remove pan from oven, add 1 cup of water and stir to loosen any
vegetables that may be stuck. Pour this into a pot with the remaining
ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.

4. Season to taste with salt and black or red pepper, and serve or use as
the base for other soups, stews, or pasta dishes.

Nutritional Information:
Per serving:
92 calories
5 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
2 g protein
3 g fiber
150 mg sodium

Monday, July 27, 2009

Banana Gingerbread Muffins

Banana Gingerbread Muffins - Makes 16
If you like gingerbread, these are the best muffins you will ever taste!!

1 - 14 1/2 oz box Gingerbread cake mix
2 very ripe bananas, mashed
3/4 C. quick-cooking or old-fashioned oats
1/4 cup eggbeaters (or two egg whites).
3/4 C. water

Preheat oven to 375 degrees. Grease or spray with Pam the bottoms only of 16
muffin cups or line with paper baking cups. (I personally use papers, and spray
them with cooking spray so the papers don't stick to the muffins). Mix all
ingredients together, divide among muffin cups. Bake 15-20 minutes, or until
toothpick inserted in center comes out clean. Remove muffins from pan
immediately and place on wire rack to cool slightly. Serve warm. 144 calories, 3
g fat, 1 g fiber. 3 WW points each.

WW Breakfast Pie

* Exported from MasterCook *

WW Breakfast Pie

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Breakfast Brunch

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 slices Oscar Mayer Center Cut Bacon (30% Lower Fat) -- skillet cooked -- crisp
1 tablespoon bacon drippings -- RESERVED
1/2 cup cornflake crumbs -- 1.2 oz.
1 1/4 cups Egg Beaters® 99% egg substitute -- or 5 eggs
2 1/2 cups hash browns, frozen
4 ounces shredded lowfat Swiss cheese -- or lowfat mozzarella
1/2 cup fat-free cottage cheese
1/3 cup skim milk
1 whole green onion -- thinly sliced
1 teaspoon salt
1/8 teaspoon pepper
4 drops Tabasco sauce -- or to taste

Crumble crisp-cooked bacon (with scissors). Set Aside. Mix corn flake crumbs (may make
in food processor from 1.2 oz. cornflakes) with the 1 T. reserved bacon drippings.
Set aside.

In medium-size bowl, beat eggs until foamy. Stir in remaining ingredients (EXCEPT
crumb mixture and bacon). Pour into a PAMed 9-inch pie pan. Sprinkle with crumb-mixture

Remove pan from refrigerator. Uncover and bake in oven at 325 deg. F. about 50 min. or
until knife inserted near center come out clean. Let set 5 minutes. Makes 6-8 servings.

Each serving (1/6 recipe) equals:
2 Pro, 1 1/4 Brd, 4 Opt. Cal.
(Exchanges estimated with the FREE Exchange Estimator: )
4.6 Points
224 cal, 6 g fat, 2 g fiber,
17 g prot, 25 g carb, 822 mg sod, 238 mg calc

Each serving (1/8 recipe) equals:
1 1/2 Pro, 8/9 Brd, 3 Opt. Cal.
3.5 Points
168 cal, 4.5 g fat, 1.5 g fiber,
12.8 g prot, 18.8 g carb, 617 mg sod, 179 mg calc

MasterCook nutrition info below is based on 6 servings:

"old Houston Chronicle"

- - - - - - - - - - - - - - - - - - -

Per Serving: 224 Calories; 6g Fat (25.7% calories from fat); 17g Protein; 25g Carbohydrate;
2g Dietary Fiber; 20mg Cholesterol; 822mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Vegetable Puff

This would be good either for breakfast or as a breakfast for
dinner meal


Yield: 6 servings
Source: "1,001 Delicious Recipes for People with Diabetes"
Note: Perfect for brunch or lunch,
vegetables are baked with an egg custard.


- Vegetable cooking spray
- 4 ounces mushrooms, sliced
- 1/2 cup chopped red bell pepper
- 1/2 cup finely chopped shallots
- 2 cloves garlic, minced
- 1 pound broccoflower, cooked, coarsely chopped
- 1 cup finely shredded carrots, cooked
- 2/3 cup frozen corn, thawed
- 2 teaspoons lemon juice
- 3/4 teaspoon dried thyme leaves
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 cup fat-free half and half or fat-free milk
- 2 tablespoons flour
- 1 cup no-cholesterol real egg product
- 5 large egg whites
- 1/2 teaspoon cream of tartar


Spray large skillet with cooking spray; heat over medium heat
until hot. Saute mushrooms, bell pepper, shallots, and garlic
until tender, about 4 minutes. Stir in broccoflower, carrots,
corn, lemon juice, and thyme; saute 5 minutes. Transfer
mixture to large bowl and stir in salt and pepper.

Whisk half and half and flour until smooth in small
saucepan. Heat to boiling; boil, whisking constantly,
until thickened, about 1 minute. Whisk about half the
mixture into egg product; whisk egg mixture back into
half and half. Stir into vegetable mixture.

Beat egg whites in large bowl until foamy. Add cream of
tartar and continue beating until stiff peaks form; fold
into vegetable mixture. Transfer mixture to a lightly greased
1-1/2 quart casserole. Place casserole in a large roasting
pan on center rack of oven; add 2 inches hot water to pan.

Bake, uncovered, at 375 degrees 35 minutes or until casserole
is puffed and lightly browned on top. Serve immediately.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 133, Fat: 0.5 g, Cholesterol: 0 mg,
Sodium: 359 mg, Protein: 11.8 g, Carbohydrate: 21.2 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread, 1 Meat

Overnight Brunch Bake

This recipe came out of More Healthy Homestyle Cooking.

Overnight Brunch Bake

6 oz bulk turkey sausage or 2 links, casing removed
6 slices potato bread, crusts removed
1 1/2 cups shredded reduced fat sharp Cheddar cheese, preferably sharp
6 egg whites
1 can fat free evaporated milk
1/2 cup 1% milk
1 teaspoon mustard powder
1/4 teaspoon salt

Coat an 11x7 baking dish with nonstick spray.

Coat a small nonstick skillet with nonstick spray and warm over medium
Add the sausage and cook, stirring to break it up, until crumbly and no
pink. Remove from the heat and set aside.

Cut the bread into 1/2"cubes. Place half of the cubes in the prepared
dish. Top with 3/4 cup of the cheese. Top with remaining bread cubes
and the
sausage. Sprinkle the reamining 3/4 cup cheese evenly over the top.

In a medium bowl, beat together the egg whites, evaporated milk, 1%
mustard powder, and salt. Pour over the bread, cover and refrigerate

Preheat oven to 350. uncover and bake for 45 minutes or until golden
puffy. Serve immediately.

Makes 6 serving
per serving : 300 calories, 27g protein, 23g carb, 11g fat, 6g sat fat,
chol, 784 sod, 1g fiber

* My notes - I will be using skim milk and fat free cheese which will
the nutritional facts some.

Pumpkin Pancakes

1 cup Bisquick Heart Healthy Baking mix
1 Tbsp Splenda
1/2 tsp pumpkin pie spice (or just plain cinnamon)
1/2 cup egg substitute
3/4 cup skim milk
1/2 cup canned pumpkin (NOT pumpkin pie filling)

Combine baking mix, pumpkin pie spice and Splenda in a bowl -
make a well in the middle and add the rest of the ingredients,
stirring until smooth.

Pour scant 1/4 cup batter per pancake onto hot skillet sprayed
with butter-flavored Pam. Cook until bubbles appear and edges
look cooked. Turn pancakes over and cook until bottoms are
lightly browned.

Makes 12 pancakes, 1 point per pancake.

Weight Watchers Banana Pancakes


2 ripe bananas
2 c. Heart Healthy Bisquick
1 c. skim milk
1/2 c. eggbeaters
1 tsp vanilla
1 tsp cinnamon

Mix until just combined and measure 1/4 c. batter into
butter-flavored Pam sprayed pan.

1 WW point each, or 77 cal, .3 fat, .7 fiber each

Diabetic exchange 1 starch

Mom's Applesauce Pancakes

These are a favorite in our house!!

Mom's Applesauce Pancakes

Submitted by: Shirley Smith
Rated: 4 out of 5 by 135 members Prep Time: 10 Minutes
Cook Time: 20 Minutes Ready In: 30 Minutes
Yields: 4 servings

"This was passed down from my mother. I don't know where she
got it, but it was always a special request at brunches.
Serve with maple syrup or apple butter."

2 cups dry pancake mix
1 teaspoon ground cinnamon
2 eggs
1 cup applesauce
1 teaspoon lemon juice
1/2 cup milk

1. In a large bowl, stir together pancake mix and cinnamon.
Make a well in the center of the pancake mix. Add the eggs,
applesauce, lemon juice and milk; stir until smooth.

2. Heat a lightly oiled griddle or frying pan over medium
high heat. Pour or scoop the batter onto the griddle, using
approximately 1/4 cup for each pancake. Brown on both sides
and serve hot.

ALL RIGHTS RESERVED © 2007 Printed from 2/26/2008

Servings Per Recipe: 4

German Potato Patties (Pancakes)

http://recipes. cookingfor2. com/eRMS/ recp.aspx? recid=29525
German Potato Patties From Cooking for 2

These crisp-tender patties from Edie DeSpain of Logan, Utah
are accented with onion, curry and celery. I make many German
recipes from my mother, including this one, shares Edie. The patties
make a great side dish for chicken, and also complement breakfast
dishes like ham and eggs.


1-1/3 cups finely shredded russet potatoes, squeezed dry

1 small onion, finely chopped

2 tablespoons chopped celery

1 egg, lightly beaten

1 tablespoon minced fresh parsley

1/2 teaspoon salt

1/2 teaspoon minced fresh marjoram or 1/8 teaspoon dried marjoram

1/8 teaspoon curry powder

1/8 teaspoon caraway seeds (LEAVE OUT)

1/8 teaspoon paprika

Dash pepper

1-1/2 teaspoons canola oil, divided

SERVINGS 2 CATEGORY Lower Fat METHOD Other stovetop
PREP 10 min. COOK 20 min. TOTAL 30 min.


In a large bowl, combine the first 11 ingredients.
In a large nonstick skillet coated with cooking spray,
heat 3/4 teaspoon oil over medium heat. Drop potato mixture
by 1/4 cupfuls into skillet; press lightly to flatten.
Fry for 3-4 minutes on each side or until golden brown.
Repeat with remaining oil and potato mixture. Yield: 2 servings.


Nutrition Facts: 3 patties equals 200 calories, 7 g fat
(1 g saturated fat), 106 mg cholesterol, 661 mg sodium, 29 g
carbohydrate, 3 g fiber, 7 g protein.

Veggie Appetitzer Pizza

Veggie Pizza

1 (8 ounce) package refrigerated crescent rolls
1/2 cup sour cream
1/2 (8 ounce) package cream cheese, softened
1/2 teaspoon dried dill weed
1/8 teaspoon garlic salt
1/2 (1 ounce) package ranch dressing mix
1/2 small onion, finely chopped
1/2 stalk celery, thinly sliced
1/4 cup halved and thinly-sliced radishes
1/2 red bell pepper, chopped
3/4 cup fresh broccoli, chopped
1/2 carrot, grated

Preheat oven to 350 degrees F (175 degrees C).
Spray a jellyroll pan with non-stick cooking spray.

Pat crescent roll dough into a jellyroll pan.
Let stand 5 minutes. Pierce with fork.
Bake for 10 minutes, let cool.

In a medium-sized mixing bowl, combine sour cream,
cream cheese, dill weed, garlic salt and ranch dip mix.

Spread this mixture on top of the cooled crust.

Arrange the onion, carrot, celery, broccoli, radish,
bell pepper and broccoli on top of the creamed mixture.
Cover and let chill. Once chilled, cut it into squares and serve.

Yield: Makes 8 servings.
5 POINTS per serving

Helen's Spinach Dip

* Exported from MasterCook *

Spinach Dip

Recipe By :unknown
Serving Size : 16 Preparation Time :0:00
Categories : Appetizers Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces frozen chopped spinach -- (1 package), thawed
and drained
2 scallions -- (small, thin ones)
1 large egg -- hard-cooked
1/3 cup light mayonnaise
1/3 cup sour cream -- or yogurt
1 tablespoon Dijon mustard
1/2 tablespoon Tabasco sauce
2 tablespoons lemon juice
1/4 teaspoon salt

Press out liquid from spinach with the back of a tablespoon until no
liquid appears. Chop spinach and scallions fine with a knife; or
chop fine, using metal blade of a food processor, but do not
puree. Chop egg fine with a knife, or shred, using coarse shredding
disc of a food processor.

In a medium bowl, whisk together mayonnaise, sour cream, lemon juice,
mustard, Tabasco, and salt until smooth. Stir in spinach, scallion,
and egg. Cover tightly and chill. To preserve color of spinach,
serve dip several hours after it is made. Offer with tortilla chips.

Makes about 2 cups dip.
"Helen's 3/5 index card recipe file (pre-MasterCook)"

- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 33 Calories; 2g Fat (61.9%
calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber;
17mg Cholesterol; 92mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable;
0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

NOTES : I've had this recipe so long that it precedes the days of
low-fat or fat-free products. I'm sure light mayo will work;
probably could also use ff sour cream/yogurt. Everyone seems to love
this dip, but it's been several years since I've prepared it. My
recipe doesn't state number of servings, so I calculated servings as
follows: Assuming the 2 cups is correct, and assuming 2T per
serving, this would serve 16.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0


SOURCE: Helen from old Healthy Exchanges board

Pete's SW Bean Salad

Pete's SW Bean Salad

1 can dark red kidney beans ( drained and rinsed )
1 can blackeye peas ( drained and rinsed )
1 can black beans ( Goya or whatever ) ( drained and rinsed )
2 cans kernel corn ( drained and rinsed )
4-5 stalks celery ( chopped )
1 small to medium red onion ( chopped )
2 Roma Tomatoes ( chopped )
2 fresh jalepenos pepper ( seeded and chopped )
2 habanero peppers ( seeded and chopped )
1 red, green, or yellow pepper ( chopped )
Garlic ( either powder or 1 clove fresh finely minced )
1/3 cup of Olive Oil.
1/4 cup Apple Cider Vinegar
1/2 to 1 lime juice ( fresh squeezed )
Salt and Pepper

This recipe is very forgiving -- if you are fond of a certain
bean then sub what you are not so fond of with it. -- :)
If you like a more mild taste then cut down on the vinegar ect.

** Make sure that you use gloves when cutting the peppers if
you are not used to them.

Serving size... well it depends on how much you like beans.. :)

Pete's Crockpot Pork Chops

Here is what I trying today..
I use the eyeball method sorry Im not much for
measuring when I cook )

3 pork chops on the bottom of crockpot
1 small head of cabbage ( chopped coarsley )
2-4 T olive oil
4-5 plum tomatoes
1/4 cup water
1 large onion ( chopped )
1 green pepper ( sliced then cut in half - Juliened? )
Mrs Dash over the top
sprinkle garlic powder over the top
sprinkle some ground ginger over the top
a shake of some sea salt
2 bay leaves.
ground black pepper

High the first hour low the rest of the day..

Potato and Apple Latkes

Potato and Apple Latkes

Servings: 10
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy

Perfect for holiday entertaining, we topped our potato-apple
pancakes with a dollop of sour cream. They're also delicious
with unsweetened applesauce.

1 large Yukon Gold potato(es), peeled
1 medium apple(s), such as Pink Lady, peeled,
cored, quartered
4 tsp dehydrated onion flakes
1 large egg(s), beaten
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp ground cinnamon
3 sprays cooking spray
1/2 cup fat-free sour cream


Shred potato and apple into a medium-size bowl using
the fine-holes of a box grater or shredder; stir in
onion. Press out as much liquid as you can by hand;
drain liquid. Set aside mixture for 1 minute and press
out liquid again; drain again. Stir in egg, salt, pepper
and cinnamon.

Coat a very large nonstick skillet with cooking spray;
heat over medium-high heat. Drop potato mixture by
tablespoonfuls into skillet and flatten each with the
back of a spoon to make twenty 2-inch latkes.
(Leave at least 1 inch between latkes; you will
have to do this in batches.)

Cook latkes until golden on first side, about 3 minutes;
gently flip with a spatula. Cook until other side is golden,
about 3 to 4 minutes more. Carefully remove latkes to a
serving plate; cover to keep warm and repeat with remaining
ingredients. Top latkes with sour cream before serving.
Yields 2 latkes and 2 teaspoons of sour cream per serving.

Serving Suggestion: arrange latkes on a platter that has
been garnished with apple slices that have been brushed
with lemon juice to prevent browning.

SOURCE: weight watchers

Oatmeal Pie Crust


I thought this might be good for the holiday baking. I got it offf

* Exported from MasterCook *


Recipe By :Lynn Varian
Serving Size : 0 Preparation Time :0:00
Categories : Crisps Pie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup oats
3/4 cup splenda
2 tablespoons fat-free plain yogurt

1. Mix together, add the yogurt slowly, may take less, may take more,
it's like a dough. Roll out between a couple of sheets of wax paper
with cooking spray.

Makes a good crust on crisps too.

- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 471 Calories; 8g Fat (15.3%
from fat); 21g Protein; 80g Carbohydrate; 12g Dietary Fiber; 1mg
Cholesterol; 24mg Sodium. Exchanges: 5 Grain(Starch); 1/2 Lean Meat; 0
Non-Fat Milk; 1 Fat.

Nutr. Assoc. : 0 0 0

Holiday Pumpkin Cheesecake

Holiday Pumpkin Cheese Cake

This is something I have discoverd that is soooooo delicous that you
can eat during the holidays and not go NUTS!


1 15oz can of unsweetened pumpkin
1 12oz can of fat free or light cream cheese
4 eggs
1 banana

Preheat oven to 325 degrees fahrenheit.

Put ingredients in blender and blend until smooth. Pour into greased
custard cups and bake for 25 minutes.

Balsamic Flank Steak

Flank Steak
1 lb. flank steak
1/4 cup balsamic vinegar
1/2 cup low-sodium soy sauce
2 tbsp Worchestershire sauce
1 tbsp dry mustard
black pepper
minced garlic clove

Combine all the ingredients and marinate the flank steak for
24 hours. Grill or broil until done to your liking. Slice across
the grain in thin slices. Serves 4.

Italian Sausage Soup

This soup is out of this world!!!!

Italian Sausage Soup

½ lb. Lean Ground Italian Turkey Sausage(You can use the Sweet or the Hot)
remove the casing and brown in large fry pan with 1 tsp. Olive Oil.
Drain any grease.

Add: 2/3 C. Brown rice, uncooked.
6 C. Broth, beef or chicken(I used chicken).reduced sodium.
1 (15 oz.) can Navy beans, rinsed and drained.
1 (15 oz.) can chopped tomatoes
¼ tsp. pepper
1 (10 oz.) frozen, thawed, and squeezed, spinach.

Once meat is browned, add all other ingredients to meat and simmer
on low 45 minutes or until rice is desired consistency.

Cranberry Orange Tea Bread

I found this recipe in the Splenda cookbook

1/2 cup orange juice(juice from 1 orange + water to make 1/2 cup)
1/3 cup FF milk
3 T canola oil
1/2 cup FF eggs
1 T orange zest
1 tsp vanilla
2 cups finely ground oatmeal
1 cup splenda
2 tsp baking pd
1/2 tsp soda
1/4 tsp salt
1 1/3 cups chopped (fine) cranberries

bake at 350 for 50 min ( I used a 8x8 cake pan) - glaze when done
with 1/4 cup orange juice & 1/4 cup splenda - heat splenda & juice
then pour over cooled cake

Pineapple Angel Food Cake

Pineapple Angel Food Cake
Serves 6

1 (8 oz) can pineapple chunks in juice
1 (6.2 oz) pkg white angel food cake mix
3 tbsp shredded coconut
3/4 cup seedless raspberry all-fruit spread
2 tsp raspberry liqueur or fresh lemon juice

Preheat the oven to 350 deg F.

Place a sieve over a cup measure or small
bowl. Add the pineapple and drain; set the juice aside.

Cut the pineapple into small chunks.
Return the pineapple to the sieve and set over the cup measure.
Gently press out any excess juice with the
back of a spoon.

Prepare the cake mix according to package
directions, omitting the water specified on the box.

With an electric mixer on medium speed, beat the cake mix and
6 tablespoons of the pineapple juice for 1 minute.
(Reserve any remaining pineapple juice
for another use.)

With a large rubber spatula, gently fold in the
reserved pineapple chunks and the coconut until just combined.

Scrape the batter into an ungreased 4 1/2 x 8 1/2-inch loaf pan.

Bake immediately, until the top is golden brown and springs
back when gently touched, 25 to 30 minutes.

Immediately place the pan on one side on a rack and
cool completely, about 1 hour.

To loosen, run a thin-bladed knife around the edges of the pan.

Invert onto a plate or cake rack, then reinvert right-side up.
Combine the fruit spread and the liqueur or lemon juice in a
small microwavable bowl; microwave on High 40 seconds;
stir until smooth. Serve cake with the sauce.

Per serving (1/6 of cake with 2 tablespoons sauce): Calories 196;
Fat 1g;Chol 0mg;Sodium 230mg;Carb 43g;Fiber 2g;Protein 3g
Weight Watchers Magazine, Jan/Feb 03

Warm Chocolate Pudding Cake

Warm Chocolate Pudding Cake

Points: 3 per piece

¾ cup all purpose flour
¾ cup granulated Splenda
1/3 cup + ¼ cup unsweetened cocoa powder
2 teaspoons baking powder
1 teaspoon instant – coffee powder
¼ teaspoon baking soda
¼ teaspoon salt
½ cup low-fat (1 %) milk
1 tablespoon unsalted butter, melted
1 ½ teaspoons vanilla extract
1/3 cup packed dark brown sugar
1 2/3 cups boiling water

1. Preheat the oven to 350 degrees.
Spray a 9-inch-square baking pan with nonstick spray.

2. Combine the flour, granulated sugar, the 1/3 cup of
cocoa powder, coffee powder, baking soda, and salt in
a large bowl. Make a well in the center, and pour in
the milk, melted butter, and vanilla.

Stir just until blended: spoon the batter evenly into the pan.

3. Combine the brown sugar and the additional ¼ cup cocoa
powder in a small bowl. Sprinkle evenly over the batter.
Gently pour the boiling water in a zigzag fashion over
the top: do not stir. Bake until the top of the pudding
is set, about 35 min. Cool on a rack at least 30 minutes.
Cut into 9 squares and serve warm or at room temp.

Per serving (1 square) 165 Cal, 2 g Fat, 1 g Sat Fat,
0 g Trans Fat, 4 mg Chol, 220 mg Sod, 37 g Car,
2 g Fiber, 3 g Protein, 94 mg Calc.

Points value 3.

Lemon Poppyseed Pound Cake

1 (18.25-ounce) package yellow cake mix (e.g. Duncan Hines Moist
1 (8-ounce) package brick-style fat-free cream cheese, softened
3/4 cup water
2 large eggs
2 egg whites
2 tablespoons grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon poppy seeds

1 cup sifted confectioners' sugar
3 to 4 teaspoons fresh lemon juice

To prepare the cake, preheat the oven to 350°F. Spray a 10-inch tube
cake pan with nonstick spray.

With an electric mixer on low speed,
beat the cake mix, cream cheese, water, eggs, egg whites, lemon zest,
lemon juice, and poppy seeds in a large bowl until moistened, about
30 seconds. Increase the mixer speed to medium and beat until well
blended, about 2 minutes.

Pour the batter into the pan.

Bake until a
toothpick inserted into the cake comes out clean, about 40 minutes.

Cool in the pan on a rack 20 minutes. Remove from the pan and cool
completely on the rack.

To prepare the glaze, stir together the
confectioners' sugar and lemon juice in a medium bowl until the
mixture forms a smooth, thick glaze. Spoon over the top of the cooled
cake, letting it drip down the sides.

162 calories, 3g fat, 1g sat fat, 24mg chol, 256mg sodium,
31g carbs, 0g fiber, 4g protein

Florida Cream Coconut Cake

Florida Cream Coconut Cake

1 (4 serving) pkg. JELL-O sugar free vanilla cook-and-serve
pudding mix
1 (4 serving) pkg JELL-O sugar free orange gelatin
1 c Diet Mountain Dew
2 (8 oz) cans crushed pineapple, packed in fruit juice,
1 (11 oz) can mandarin oranges,rinsed and drained
2 1/4 c Bisquick Reduced Fat Baking Mix
1 1/2 c Splenda Granular
1/2 c flaked coconut*
1 tsp. baking powder
1/2 c I Can't Believe It's Not Butter Light Margarine, melted
1 (12-fluid-ounce) can Carnation Fat Free Evaporated Milk
4 egg whites, slightly beaten
1 tsp. vanilla extract
2 c Cool Whip Lite

In a medium saucepan, combine dry pudding mix, dry gelatin,
Diet Mountain Dew and undrained pieapple. Cook over medium
heat until mixture thickens and starts to boil, stirring
constantly. Remove from heat.

Stir in mandarin oranges. Place saucepan on a wire rack and allow
to cool for 30 minutes. Meanwhile preheat oven to 350*.

Spray a 9x13 inch baking pan with butter flavored cooking spray.

In a large bowl, combine baking mix, Splenda, 1/4 c coconut and
baking powder. Add margarine and milk. Mix well, using a sturdy
spoon. Stir in egg whites and coconut extract. Evenly pour batter
in prepared cake pan.

Bake for 20 to 25 minutes or until top of
cake springs back when lightly touched. Place cake pan on a wire
rack and let set for 15 minutes. Evenly spread cooled fruit
mixture over cake.

Refrigerate for at least 30 minutes. Just before serving,
spread Cool Whip Lite over fruit mixture, and garnish with
remaining 1/4 c coconut. Cut into 12 servings.

Serves 12. Each serving equals:
HE: 1 Br, 1 Fa, 1/2 Fr,1/4 FFM/ 1/2 Sl, 18 OC
211 calories, 7 g Fa, 5g Pr, 32 g Ca, 502 mg So, 134mg Cl, 1 g Fi
DIABETIC EXCHANGES: 1 1/2 St/Ca, 1 Fa, 1/2 Fr

Double Apple Bundt Cake

Double Apple Bundt Cake

Dorie Greenspan's book "Baking from my home to Yours".


2 cups all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon (she won't even know it's there)
1/4 tsp freshly grated nutmeg
1/4 tsp ground ginger
1/4 tsp salt
1 1/4 sticks (10 tablespoons) unsalted butter, at room temperature
1 1/2 cups sugar
2 large eggs
1 cup store-bought apple-butter spiced or plain
2 medium apples, peeled, cored and grated
(I used granny smith apples
1 cup pecans or walnuts, chopped
1/2 cup plump, moist raisins (dark or golden -
I soaked them in passion fruit juice for about 1/2 hour
and then drained them)
Confectioners' sugar, for dusting (optional)

For the Icing (optional) (I didn't do this)

1/2 cup confectioners' sugar
About 2 Tbsp fresh orange or lemon juice

Getting Ready:

1. Centre rack in the oven and preheat the oven to 350 F.

2. Butter a 9-to-10 inch (12-cup) Bundt pan. If your pan is
not nonstick, dust the interior of the pan with flour, then
tap out the excess (If you have a silicone Bundt pan, there's
no need to butter or flour it.) Don't place the pan on a baking
sheet - you want the oven's heat to circulate through the
Bundt's inner tube.

3. Whisk together the flour, baking powder, baking soda, spices
and salt.
4. Working with a stand mixer, preferably fitted with a paddle
attachment, or with a hand mixer in a large bowl, beat the butter
and sugar on medium speed, scraping the bowl as needed for 3
minutes, or until the mixture is smooth, thick and pale.

5. Add the eggs one at a time, beating for about 1 minute after
each addition; you'll have a light, fluffy batter.

6. Reduce the mixer speed to low and beat in the apple butter -
don't worry if it curdles the batter.

7. Still on low, add the grated apples and mix to completely blend.

8. Add the dry ingredients, mixing only until they disappear into
the batter.

9. Using a rubber spatula, fold in the nuts and raisins. Turn the
batter into the Bundt pan and smooth the top of the batter with
the rubber spatula.

10. Bake for 50 to 55 minutes (50 minutes worked for me - 40 minutes
for the small bundt pans), or until a thin knife inserted deep into
the center of the cake comes out clean.

11. Transfer the pan to a rack to cool for 5 minutes before unmolding
and cooling the cake to room temperature. If possible, once the cake
is completely cool, wrap well in plastic and let it stand overnight
at room temperature before serving.

To Make the Optional Icing:

Put the sugar in a small bowl and stir in a squirt or two or either
orange or lemon juice. Keep adding the juice a little at a time until
you have an icing that falls easily from the tip of a spoon. Drizzle
the icing over the top of the cake, letting it slide down the curves
of the cake in whatever pattern it makes. Let the cake stand until
the icing dries, a matter of minutes, before slicing.

Festive Pumpkin Gingerbread

I have made this once and made the mistake of using Brer rabbit DARK MOLASSES-ick!!!! 
It makes it too bitter so be sure to use LIGHT molasses.

From the kitchen of Marie Sandona

2 cups flour
1 cup whole wheat flour
1 teaspoon cinnamon
1 teaspoon ginger
1 teaspoon nutmeg
1 cup sugar
3/4 cup margarine or butter(save 2/3 cup for topping)
1/2 teaspoon baking soda
1 pound canned pumpkin
1/2 cup LIGHT molasses
1/4 cup milk
2 eggs

In one bowl, mix flour, whole wheat flour, cinnamon, ginger, nutmeg
and sugar. Set aside. In a separate bowl, blend baking soda,
canned pumpkin, light molasses, milk and eggs. Combine dry and wet
ingredients. Spread into a greased 9 x 12 inch pan. Spread reserved
topping on batter and bake at 350 degrees for 50 minutes.

Chocolate Swirl Coffee Cake

Chocolate Swirl Coffee Cake

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup Splenda Granular*
1/2 cup water
2 tablespoons Land O Lakes no-fat sour cream
1 egg or equivalent in egg substitute (I used the sub)
1/4 cup Hershey's Lite Chocolate Syrup
1/4 cup flaked coconut (I omitted this)
1/4 cup chopped walnuts

Preheat oven to 375 degrees.

Spray an 8x8 baking dish with butter flavored cooking spray.
In a large bowl, combine baking mix and 1/4 cup Splenda. Stir
in water, sour cream and egg. Spread batter into prepared pan.
Drizzle syrup evenly over top. Swirl batter with a fork for
marbelized effect. In a small bowl, combine coconut, walnuts
and remaining 1/4 cup Splenda. Sprinkle over top.
Bake 20-25 minutes. Place on a wire rack and cool.
Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Bread, 1/4 Protein, 1/4 Fat, 1/4 SLider, 5 Optional Calories
153 Calories, 5g fat, 3g protein, 24g carb, 289mg sodium, 30mg clacium, 1g fiber
Diabetic Exchanges: 1 1/2 Starch/Carbohydrate, 1 Fat

Low Fat Carrot Cake

Fat / Calorie Reduced Carrot Cake

This recipe uses applesauce and Splenda to cut down on the
amount of fat and calories. While it may not be completely
'fat free', it is definitely a healthier version. 1 cup of
walnuts can also be added to this recipe and sugar can be
used in place of the Splenda (vice-versa).

by Rav
NOTES: Both Sugar and Splenda is CORRECT!!!!!!!

16 servings 1¼ hours 20 min prep

3 eggs or egg substitute
1/2 cup applesauce
1/2 cup vegetable oil or butter
7/8 cup buttermilk
1 1/16 cups sugar
1 1/16 cups Splenda sugar substitute
(sugar can also be used)
2 1/16 teaspoons baking soda
1/2 teaspoon salt
2 1/16 teaspoons cinnamon
1/2 teaspoon nutmeg
2 1/8 cups all-purpose flour
1 1/16 cups crushed pineapple
2 1/8 cups grated carrots
7/8 cup flaked coconut

Preheat oven to 350 degrees.
Either grease a 13x9 inch pan or line the pan with parchment paper.
In a large bowl, mix eggs, oil, applesauce, buttermilk, Splenda
and sugar, until blended.
Add baking soda, salt, cinnamon, nutmeg and flour to mix.
Once blended, add pineapple, carrots and coconut.
Mix well.
Bake for 55 minutes.
Glaze or frost cake if desired.

Nutrition Facts

Calculated for 1 serving (83g)
Recipe makes 16 servings
Nutrition Facts for some measurements or ingredients are not
included in data below:
1 1/16 cups Splenda sugar substitute

Calories 157
Calories from Fat 65 (41%)
Amount Per Serving %DV
Total Fat 7.3g 11%
Saturated Fat 2.0g 9%
Polyunsat. Fat 2.9g
Monounsat. Fat 1.8g
Trans Fat 0.0g
Cholesterol 40mg 13%
Sodium 264mg 11%
Potassium 128mg 3%
Total Carbohydrate 20.0g 6%
Dietary Fiber 1.4g 5%
Sugars 5.3g
Protein 3.5g 7%
Vitamin A 2464mcg 49%
Vitamin B6 0.1mg 3%
Vitamin B12 0.2mcg 2%
Vitamin C 2mg 4%
Vitamin E 1mcg 4%
Calcium 32mg 3%
Magnesium 11mg 2%
Iron 0mg 3%
Alcohol 0.0g Caffeine 0.0mg

Source: Recipezaar

Cherry Almond Snack Mix

Cherry-Almond Snack Mix

Prep Time: 10 mins Cook Time: 20 mins Rest Time: 20 mins
Total Time: 30 mins

4 cup(s) cereal, sweetened oat squares
1/2 cup nuts, almonds, sliced
2 tablespoon butter or margarine
1/2 teaspoon apple pie spice
dash salt
1 cup cherries, dried

Nutritional Info (per serving):
Calories: 82, Saturated Fat: 1g, Sodium: 58mg, Dietary Fiber:
1g, Total Fat: 3g, Carbs: 12g, Cholesterol: 3mg, Protein: 2g
Exchanges: Other Carb: 1 , Fat: 0.5 , carb choices: 1

1. Preheat oven to 300°F. In a 15x10x1-inch baking pan, combine
cereal and almonds. In a small bowl, stir together melted butter
, apple pie spice, and salt. Drizzle butter mixture over cereal
mixture; toss to coat evenly.

2. Bake about 20 minutes or until almonds are toasted, stirring
once during baking. Cool in pan on a wire rack for 20 minutes.
Stir in dried cherries or raisins. Cool completely.
Store in a tightly covered container at room temperature for
up to 1 week.

Angel Food Cake Dessert

Delicious Angel Food Cake Based Recipe"

One of our readers shared this recipe. Thought you
might like to try it. They wrote:

"A really good dessert that is "legal!" (Unless you
eat the whole thing!)

Break Angel food cake in the bottom of a Pyrex dish
(9 X 13) or a truffle dish

Mix Sugar free instant pudding with 2 cups skim

Fold in 8 oz. FF, SF whipped topping

Chill several hours or overnight.

This is something you can change the flavors of
pudding or add different fruits."

You could take this one to work (if you have a
refrigerator) and bring it out when others are
bringing those tempting home baked goodies.

SOURCE: Everyday Cheapskate

Chocolate Zucchini Bread

Diabetic Chocolate Zucchini Cake

A moist chocolate cake that doesn't need frosting. Make two,
one for now, and one to freeze for later. (makes 16 servings)

vegetable cooking spray
3 cups (420 g) all-purpose flour
1/2 cup (9.5 g)Sugar Twin or Splenda
1/2 cup unsweented cocoa powder
1 tablespoon baking powder
2 teaspoons baking soda
2 teaspoons ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon cream of tartar
1/2 teaspoon salt
12 tablespoons reduced-fat margarine, melted
1/2 cup liquid egg substitute
1/2 cup light sour cream
1 cup 2% low-fat milk
2 teaspoons vanilla extract
6 large egg whites, beaten until soft peaks form
3/4 pound (360 g) zucchini, unpeeled, trimmed, and shredded

Preheat oven to 350°F. Lightly coat two 8X8-inch
(20X20-cm) metal baking pans with cooking spray.

In a medium bowl, sift together the flour, SugarTwin, cocoa,
baking powder, baking soda, cinnamon, cloves, cream of tartar,
and salt.

In a large bowl, beat together the melted margarine, egg
substitute, sour cream, milk, and vanilla.

Gradually stir in the sifted dry ingredients. Mix until smooth.
Stir in zucchini and gently fold in beaten egg whites.

Divide the batter evenly between the prepared pans. Bake for
45 to 55 minutes, until a wooden pick inserted in center comes
out clean.

Completely cool in pan on a wire rack. Wrap and freeze one
cake; refrigerate second cake for up to 3 days.

Per serving: 171 calories (34% calories from fat), 6 g protein,
7 g total fat (1.9 g saturated fat), 23 g carbohydrate,
2 g dietary fiber, 4 mg cholesterol, 469 mg sodium

Diabetic exchanges:
1 1/2 carbohydrate (1 1/2 bread-starch), 1 fat

Saturday, July 11, 2009

Healthy Snack Mix

This is a really yummy pre or post-workout snack

2 tbsp Cashews

2 tbsp raisins
2 tbsp dried bananas
2 tbsp sunflower seeds
1 tbsp chocolate chips

Mix together.

Tuesday, July 7, 2009

Quinoa With Corn and Zucchini

This dish is soooooo flavorful and is a meal by itself. I used chicken broth for more flavor. You can make this recipe with any grain you have on hand. I've used barley, brown rice, and quinoa with great results.

SOURCE: New York Times

Quinoa With Corn and Zucchini

Sweet corn and nutty-tasting quinoa make a nice combination that is also nutritionally rich. Quinoa has more iron than any other grain, and it’s a good source of manganese, magnesium, phosphorus and copper. It’s also a good source of protein.

1 cup regular or red quinoa

3 cups water, chicken stock or vegetable stock

1/2 teaspoon salt, or to taste

1 tablespoon extra virgin olive oil

1/2 small onion, finely chopped

1 to 2 garlic cloves (to taste), minced

Kernels from 1 ear corn

1 tomato, chopped

1 medium zucchini, cut in small dice

2 to 4 tablespoon Mrs. Dash

1. Place the quinoa in a bowl, and cover with cold water. Let sit five minutes. Drain through a strainer, and rinse until the water runs clear.

2. Bring the water or stock to a simmer in a medium saucepan. Heat another medium saucepan or lidded skillet over medium-high heat, and add the quinoa. Toast, stirring, until the grains have separated and begin to smell fragrant. Add the water or stock and salt. It should come to a boil quickly. Reduce the heat to low, cover and simmer 15 to 20 minutes, until the quinoa is tender and translucent and each grain displays a little thread. Drain and return to the pan. Cover the pan with a clean dish towel, replace the lid and allow to sit undisturbed for 10 minutes.

3. Meanwhile, heat the olive oil in a large, heavy skillet over medium heat, and add the onion. Cook, stirring, until tender, about five minutes, and add the garlic, corn and zucchini. Season with salt and pepper, and cook, stirring, until the zucchini is tender and translucent and the corn tender, five to eight minutes. Stir in the quinoa and toss together. Heat through, add the herbs and serve with a little crumbled queso fresco or feta sprinkled on top if desired.

Yield: Serves six to eight.

Advance preparation: The cooked quinoa will keep for three or four days in the refrigerator.

Martha Rose Shulman can be reached at