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. Counts as your breakfast entree + dinner fat (for the pumpkin seed and sunflower seed buns).

This recipe is based on Christina Gray's rye bread. 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 splenda 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.

Friday, May 23, 2008

Scones



Oatmeal Chocolate Scones
1/3 cup oat flour (ground rolled oats)
1 tbsp Valrhona cocoa
dash of stevia
⅛ tsp baking powder
⅛ tsp baking soda
3 tsp ff buttermilk
1/4 ts almond extract
1 tsp mini chocolate chips

Preheat the oven or toaster oven to 400 degrees. Combine dry ingredients and stir to combine. Add wet ingredients and combine. Put in a prepared mini scone pan.. Bake @400 for15 minutes. All 3 of the scones are your breakfast entree. Add a protein and a fruit! Enjoy!

These scones have a denser, moist consistency, more like a regular scone.



Chocolate Chip Scones
1 tbsp oat flour (ground rolled oats)
1 1/2 tbsp wholewheat baking mix (e.g. Insta Bake)
1 tbsp Valrhona cocoa
dash of stevia
1 tbsp brown sugar
1 tsp ff margarine
⅛ tsp baking powder
⅛ tsp baking soda
3 tbsp ff buttermilk
1 ts caramel sf Archer Farms syrup
1 tbsp mini chocolate chips

Bake like above. This scone has a very light texture, almost like a brownie.



Apple Cinnamon Scones
1/4 cp Fiber One Apple Cinnamon Muffin Mix
2 TB eggbeaters
2 TB ff milk
1 ts ff butter spread (e.g. Parkay)
1/4 ts cinnamon extract
1/4 ts vanilla extract
1/2 TB brown sugar

Mix all ingredients, fill into scone pan, and bake for 15 min at 400F. Makes 4 mini scones. 215 kcal and 15g of protein. Just add a fruit for your complete breakfast.



Vanilla Pecan Scone
1/2 tbsp whole grain baking mix
1 tsp brown sugar
1/8 tsp baking soda
1/2 tsp ff margerine ( e.g. parkay)
1 tbsp ff sour cream
1/4 tsp vanilla extract
1 tbsp chopped, toasted pecans
1 ts orange zest

120 cals, 




Rosemary Cheddar Ham Scones
2 1/2 tbsp whole grain baking mix
1/8 tsp baking soda
1/2 tsp ff margerine ( e.g. parkay)
2 tbsp buttermilk
1 ts chopped dry or fresh rosemary
1 ts bacon bits
1TB ff cheddar
1/8 ts garlic powder
dash of salt

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.

This a entire breakfast or 2 desserts. (250kcal for breakfast)

Thursday, May 15, 2008

Upside Apple Cake with Walnuts and Maple Syrup



1 apple (peeled and sliced thin)
⅛ tsp nutmeg
2 Tbsp Heart Smart Bisquick
1 Tbsp quinoa flour or 1 Tbsp Any whey
dash of stevia
2 Tbsp FF milk
¼ Tbsp Promise FF butter spread
¼ cup + 1 Tbsp egg beaters
1/2 ts real maple syrup
1/4 ts vanilla extract
1 Tbsp candied, chopped walnuts


Heat oven to 400 degrees. Spray tart form (use one with no removable bottom, LOL). Place apple slices in a star pattern on bottom of tart pan. Stir together Bisquick, soy flour, and Splenda brown sugar. Add milk, butter spread, egg beaters and maple syrup to dry mix and beat until smooth. Pour over apples. Distributed candied walnuts on top, and bake 20 min in preheated toaster oven, or until golden and ”set".

One of my favorites!

1 breakfast entree + 1 fruit + 1 dinner fat (walnuts)

Friday, May 9, 2008

Sweet Potato Salad with Kalamata Olives

o

1 NS Whipped Sweet Potatoes lunch entree (prepared to instructions)
1 stalk celery, finely chopped
1 green onion, finely chopped
4 kalamata olives, pitted, and chopped
1 ts kalamata juice (from jar of marinated kalamata olives)
1 TB ff mayo
pepper to taste

Mix the sweet potato lunch (slightly cooled) with the other ingredients and serve.

1 Lunch + salad + free foods

Wednesday, May 7, 2008

Moroccan Chicken Tangine



1/2 TB Meyer lemon olive oil
4 oz boneless skinless chicken breast, chopped into bite-sized pieces
1/4 red onion, finely diced
1/2 clove garlic, grated
1/4 cp tart white wine
4 dried apricots, sliced
4 dried figs, sliced
1/3 red bell pepper, small dice
1/2 teaspoon smoked paprika
1/2 teaspoon ground cumin
Pinch ground cinnamon
1 cp tomato-based broth
1 fresh bay leaf
1/2 ts splenda brown sugar


1/4 cp couscous
1/2 cp low-sodium vegetable broth
Handful flat-leaf parsley, chopped

Add meyer lemon olive oil, add the onion, garlic, and chicken to a hot pan, and sautee until garlic is fragrant and chicken is browned. Add the white wine, bay leaf, dried fruit, bell pepper and spices. Cook 2 minutes. Add the stock and splenda (to taste). Reduce heat to low and simmer 12 minutes more. Turn off heat, and remove bay leaf.

While tangine simmers, combined couscous with hot broth in a cup and cover with wrap. Wait until the liquid is absorbed, and fluff couscous with a fork.

Serve chicken tangine over couscous, and garnish with parsley. Very aromatic and tasty!

1 dinner entree + 1 dinner fat + 2 fruit (saved)

Quark with Kashi Go Lean and Strawberries



1/2 cup lf quark (home made)
1/2 cp Kashi Go Lean Crunch!
3 strawberries

Mix quark with some water and splenda. Add cereal and strawberries.

Breakfast + fruit

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 (see post below).

French Apple Pie



1 apple, peeled and sliced (fresh, frozen or canned)
⅛ tsp nutmeg
2 Tbsp Heart Smart Bisquick
1 Tbsp any whey
1 Tbsp Splenda
1 Tbsp brown splenda
2 Tbsp FF milk
¼ Tbsp Parkey FF butter spread
¼ cup egg beaters

Streusel Topping:
2 Tbsp Heart Smart Bisquick
1 Tbsp Splenda
⅛ ts vanilla extract
½ Tbsp Parkay FF butter spread

Heat oven to 375 degrees. Spray small spring from. Arrange apple slices on bottom of spring form. Stir together Bisquick, any whey, Splenda and nutmeg. Add milk, butter spread, and egg beaters to dry mix and beat until smooth. Pour over apples. Mix together streusel topping with a fork until crumbly. Top pie with streusel and bake 25 min, or until golden and ”set".

(based on Amy Smith's French Apple Cake)

Entire recipe counts as a breakfast entree, protein, and fruit at approx 240 kcal, 2 g fat, and 16 g protein.