Low-carb Crab Cakes

Total Time: 35 mins Preparation Time: 20 mins Cook Time: 15 mins

Ingredients

• Servings: 2
• 2 (6 ounce) cans fancy crab meat, drained
• 1 egg
• 1/4 cup italian style breadcrumbs
• 1 tablespoon parsley flakes, crushed
• 2 tablespoons mayonnaise
• 1 teaspoon old bay seasoning
• 2 teaspoons worcestershire sauce
• 1 teaspoon baking powder
• low-carb ketchup, and
• mayonnaise, for sauce

Recipe

• 1 pick over the crab meat for pieces of shell, etc.
• 2 mix all ingredients together in a medium bowl.
• 3 (except for ketchup and mayonnaise for sauce.) form into 4 patties.
• 4 pan fry in oil over medium to medium-high heat in large non-stick skillet, cook approximately 3 minutes on the first side before flipping for the first time.
• 5 cook 3 minutes more on other side.
• 6 continue cooking until both sides are golden brown.
• 7 serve with lowcarb ketchup and mayonnaise that has some old bay seasoning mixed into it.

Fat Free Chocolate Frappé

Total Time: 5 mins Preparation Time: 2 mins Cook Time: 3 mins

Ingredients

• Servings: 2
• 8 tablespoons ovaltine
• 2 cups skim milk
• 2 cups ice cubes (crushed)
• 2 tablespoons cool whip free

Recipe

• 1 mix ovaltine and milk, stirring till dissolved.
• 2 pour crushed ice into multi-speed blender.
• 3 pour in ovaltine/milk mixture, cover and blend on high until smooth.
• 4 pour into glasses, garnish with cool whip and serve.

Onion Tarka

Total Time: 5 mins Cook Time: 5 mins

Ingredients

• 8 tablespoons cooking oil
• 6 ounces dried onion flakes

Recipe

• 1 heat the oil, and then add the onion flakes.
• 2 briskly stir-fry for about 1 minute.
• 3 they will burn easily so keep them moving.
• 4 remove from heat and drain.
• 5 serve hot or cold.

Moroccan Roasted Vegetables

Total Time: 1 hr Preparation Time: 20 mins Cook Time: 40 mins

Ingredients

• Servings: 4
• 1 medium onion, cut in 1/4-inch slices
• 1 medium zucchini, cut in 1/4-inch thick semi-circles
• 1 small eggplant, peeled, cut in 1/2-inch thick semi-circles
• 1 large sweet potato, peeled, cut in 1/4-inch semi-circles
• 1 large red pepper, sliced in 1/4-inch strips
• 2 medium tomatoes, fresh, chopped
• 15 ounces chickpeas, drained and rinsed
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon cumin
• 1 1/2 teaspoons turmeric
• 1 1/2 teaspoons cinnamon
• 1 1/2 teaspoons paprika
• 1/4 teaspoon cayenne

Recipe

• 1 combine all vegetables and garlic in a large bowl; combine spices and oil in a small bowl; mix together and spread dressed vegetables on 11x17" tray (i use a cookie sheet).
• 2 bake at 400f for 20 minutes.
• 3 remove from oven, stir well and bake for another 20 minutes.
• 4 serve warm per 15 oz serving = 296cal, 8g pro, 9.5g fat, 49g carb, 10g fibre.

Cucumber And Onion Salad

Total Time: 2 hrs 15 mins Preparation Time: 15 mins Cook Time: 2 hrs

Ingredients

• Servings: 6
• 2 1/2 cups cucumbers, thinly sliced and unpeeled
• 1/2 cup red onion, thinly sliced
• 1/3 cup splenda no calorie artificial sweetener
• 1/3 cup vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Recipe

• 1 place cucumbers and onions in medium non-metallic bowl.
• 2 combine remaining ingredients in a small mixing bowl; stir well.
• 3 pour over cucumbers and onions.
• 4 refrigerate at least 2 hours stirring occasionally before serving.

Low-carb Lamb Stew

Total Time: 1 hr 30 mins Preparation Time: 20 mins Cook Time: 1 hr 10 mins

Ingredients

• Servings: 12
• 4 lbs lamb, cut into cubes (boneless country-style ribs work well)
• 2 tablespoons oil
• 2 tablespoons butter
• salt
• pepper
• garlic, to taste
• 3/4 cup apple cider
• 3/4 cup beef broth
• 1 medium head of cabbage, julienned
• 3 carrots, shredded
• 1/2 cup green onion
• 1 cup whipping cream

Recipe

• 1 brown lamb in oil/butter. add seasonings. when lamb is done remove it and deglaze the pan with the cider and broth. bring to boil, scraping down the sides/bottom of the pan. put meat back in and add cabbage. simmer, covered, 40-60 minutes until lamb is soft. by then your juices should be reduced by about half. if not, either add more apple cider or leave the lid off and raise heat to 'boil' off more liquid. add carrots and onions and cook over low heat until soft.
• 2 finally add the whipping cream and heat through but do not boil. adjust seasonings to taste.

I Miss My Desserts! Tropical Fruit And Yogurt Something

Total Time: 10 mins Preparation Time: 5 mins Cook Time: 5 mins

Ingredients

• Servings: 4
• 1 (1/4 ounce) envelope unflavored gelatin
• 1/4 cup cold water
• 1 cup fat-free cottage cheese
• 1 cup nonfat yogurt (artificially sweetened)
• 2 (1 g) packets artificial sweetener (or 2 tablespoons sugar or splenda granular, to taste)
• 1/2 teaspoon coconut flavoring
• 1 dash ground allspice
• 1/2 cup sliced mango
• 1/2 cup sliced banana

Recipe

• 1 in a small bowl, sprinkle gelatin over cold water and let stand for 1 minute to soften. then heat in microwave for high for 30 seconds. stir until gelatin is dissolved. cool completely.
• 2 place cottage cheese and yogurt in blender; process until smooth. add splenda and coconut flavoring.
• 3 with blender on low, gradually add cooled gelatin, blending well.
• 4 place fruit in 4 small serving dishes or containers; pour gelatin mixture over the fruit. sprinkle with allspice.
• 5 cover and chill until set.

Pan De Horno (real Spanish Bread)

Total Time: 4 hrs 40 mins Preparation Time: 4 hrs 10 mins Cook Time: 30 mins

Ingredients

• Servings: 12
• 1 1/2 tablespoons of bread yeast
• 3 cups warm water
• 7 cups flour, unbleached
• 2 teaspoons salt
• 1/4 cup extra virgin olive oil

Recipe

• 1 mix the yeast in the warm water let sit in a warm place for 10 minutes.
• 2 mix the salt with the flour and run through a fine mesh, allowing it to fall into a large bowl.
• 3 using your fingers, mix in the oil or butter.
• 4 slowly pour in the raised yeast while working the dough with your hands so as to produce a firm dough.
• 5 place the dough on a flat surface with some flour sprinkled on it.
• 6 knead the dough until it becomes firm and elastic.
• 7 grease the bowl and place the dough in it. cover the bowl with a moist sheet and set in a warm place until the dough has doubled in volume.
• 8 once again, remove the dough and knead it again over a floured tabletop, to remove air pockets and until the dough feels smooth. return the dough to a covered bowl and let it rest, 15 minutes should be sufficient.
• 9 cut the dough as desired to form bars, loafs or balls and place on greased pans.
• 10 cut slits in top of bread as desired.
• 11 let bread raise on pans 30 more minutes or until the tops of the bars begin to flatten.
• 12 place in a very hot oven (450 degrees f) for 30 o 50 minutes, or until the tops of the bars become toasted and they sound hollow when knocked on the bottom. remove the bread from the pans and let cool.
• 13 this recipe comes from a panadero.
• 14 it may not come out exactly right the first time, but with practices the results are incredible.

Low-carb Crustless Cheesecake

Total Time: 2 hrs 10 mins Preparation Time: 10 mins Cook Time: 2 hrs

Ingredients

• 1 (8 ounce) package cream cheese
• 1 (8 ounce) package neufchatel cheese
• 3 eggs
• 1/2 tablespoon vanilla extract
• 12 (1 g) packets sugar substitute
• 1/8 cup almond liqueur
• 1 cup plain fat-free yogurt
• 1 teaspoon baking soda

Recipe

• 1 bring cheeses to room temperature.
• 2 preheat oven to 350°f.
• 3 in a food processor, blend all ingredients on high for 90 seconds to three minutes. eyeball the mixture to make sure there are no chunks of cheese. (the cookbook calls for a blender to be used for 15 minutes.).
• 4 the original recipe calls for the use of a springform pan; failing that, use an 8" x 8" metal pan (as you might use for cakes or brownies). in either case, the pan you use will have to be put in a larger pan or dish that will function as a bain-marie.
• 5 get some water on the boil.
• 6 place the baking pan into the dish/pan-cum-bain-marie without water and pour the cheesecake mixture into the baking pan.
• 7 add the hot/boiling water to the larger vessel.
• 8 place at or near the center rack.
• 9 bake for one hour.
• 10 turn off the oven and leave the cheesecake inside it for an hour more.

Onion-mushroom Rice Mix - T-r-l

Total Time: 5 mins Preparation Time: 5 mins

Ingredients

• 3 cups long grain rice
• 1 (1 1/4 ounce) package dry onion and mushroom soup mix
• 1/4 cup dried parsley flakes
• 2 teaspoons dried basil

Recipe

• 1 combine all ingredients.
• 2 store in air tight container.
• 3 stir before measuring.
• 4 to prepare the rice mix:.
• 5 combine 1 cup mix and 1/4 teaspoon salt with 2 cups water.
• 6 bring to boiling; reduce heat. celsius.
• 7 cover and simmer 20 minutes or until rice is tender.

Low-cal Strawberry Banana Salad

Total Time: 55 mins Preparation Time: 50 mins Cook Time: 5 mins

Ingredients

• 1 (3 ounce) box sugar-free strawberry gelatin or 1 (3 ounce) box sugar-free strawberry banana flavor gelatin
• 1 cup crushed pineapple, in it's own juice
• 1 (8 ounce) carton fat-free cottage cheese
• 1 (8 ounce) carton whipped topping (fat-free)
• 2 ripe bananas, sliced and tossed with diluted lemon juice
• 1/2 cup of chopped pecans (optional) or 1/2 cup walnuts (optional)

Recipe

• 1 put pineapple, juice and all, into a small saucepan.
• 2 bring to a boil over medium heat.
• 3 take off stove and stir in the dry gelatin mix.
• 4 put this mixture into a larger bowl and when cooled somewhat, place into.
• 5 the fridge for 40 minutes or longer. do not allow it to jell completely.
• 6 drain the bananas and fold into the gelatin.
• 7 then add the nuts (if desired), cottage cheese, and the whip topping. fold.
• 8 all these ingredients together until throughly mixed.
• 9 cover, and return to the fridge for several hours.

Moroccan Rack Of Lamb

Total Time: 40 mins Preparation Time: 15 mins Cook Time: 25 mins

Ingredients

• Servings: 6
• 3 racks of lamb
• 3 tablespoons olive oil
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 teaspoon paprika
• 1 teaspoon cinnamon
• 1 teaspoon fresh coarse ground black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon cayenne pepper
• 3 minced garlic cloves

Recipe

• 1 about an hour before roasting, remove lamb from refrigerator.
• 2 trim excess fat.
• 3 stir oil with seasonings and garlic.
• 4 spoon a third on fat side of each lamb rack. evenly spread over fat and meaty ends and lightly over bone side.
• 5 place each rack as it is coated on a large baking sheet with shallow sides.
• 6 depending on pan size, bone ends may lay on pan edges.
• 7 for even cooking, leave coated lamb at room temperature for 1 hour.
• 8 or lamb can be refrigerated, lightly covered, up to 1 day.
• 9 bring to room temperature before roasting.
• 10 when ready to roast, preheat oven to 400f (200c).
• 11 then roast, uncovered, for 25 to 30 minutes for rare to medium-rare lamb. internal temperature should be 140f (60c) to 150f (65c).
• 12 remove lamb to a cutting board. cover with a tent of foil for 5 minutes before slicing into chops.

Dianne's Tuna Noodles Casserole

Total Time: 32 mins Preparation Time: 2 mins Cook Time: 30 mins

Ingredients

• Servings: 4
• 8 ounces pasta, of your choice
• 1 (10 1/4 ounce) can cream of celery soup (please do not use "cream of mushroom", use "cream of celery soup" only. "cream of mushroom" is soo y)
• 1/2 cup mayonnaise (fresh is best, see my recipe for 'fresh mayonnaise', i know, i'm very picky about my ingredients )
• 3/4 cup evaporated milk
• 1 cup cheddar cheese, divided
• 1/2 cup finely chopped celery
• 1/2 small onion, finely chopped
• 4 ounces fresh mushrooms, drained (optional)
• 1 teaspoon black pepper
• 1 (7 ounce) can tuna
• 1 lb frozen peas and carrot (please don't use canned veggies, they have no nutritional value at all. canned veggies were only mad)
• 1 teaspoon pepper (this is optional, but it really makes this spectacular, if you add this, whoever eats this will thin)

Recipe

• 1 cook egg noodles to al dente in boiling salted water; drain well.
• 2 preheat oven to 325°f.
• 3 mix all ingredients together in a large casserole dish, reserving 1/2 cup of cheese.
• 4 sprinkle reserved cheese over the top.
• 5 bake for 30 minutes.
• 6 serve hot.

Smoked Salmon & Goat Cheese Cucumber Slices

Total Time: 15 mins Cook Time: 15 mins

Ingredients

• 3 ounces smoked salmon, diced
• 3 ounces goat cheese
• 2 tablespoons 2-percent yogurt
• 1/2 teaspoon lemon juice
• 4 teaspoons chopped fresh dill (or 1/2 tsp dried dillweed)
• 25 slices cucumbers (1/4-inch thick)

Recipe

• 1 reserve about 25 bits of salmon for garnish.
• 2 in bowl or using a food processor, combine goat cheese, yogurt, remaining salmon, lemon juice and dill; mix with fork or using on/off motion just until combined but not pureed.
• 3 place spoonful of filling on each cucumber slice.
• 4 garnish with bit of reserved salmon.

Rhubarb Muffins

Total Time: 40 mins Preparation Time: 15 mins Cook Time: 25 mins

Ingredients

• 1/3 cup agave nectar
• 1/4 cup butter
• 1 cup fat free greek yogurt, plain
• 1/2 cup egg beaters egg substitute
• 1 1/2 cups flour
• 3/4 teaspoon baking soda
• 1 teaspoon cinnamon, divided
• 1 1/2 cups fresh rhubarb, finely chopped
• 1 tablespoon sugar

Recipe

• 1 beat the blue agave nectar and butter together until light and very well mixed ( it will not become "fluffy" , but should be light and smooth.
• 2 add in the yogurt and eggs mix until well blended.
• 3 in a small bowl whisk together flour, baking soda, and 1/2 tsp cinnamon until well blended.
• 4 add flour mixture to the yogurt mixture and mix with whisk until just moistened.
• 5 with a rubber spatula fold in chopped rhubarb.
• 6 i like to use mini muffin pans, so drop by tablespoon full into greased mini muffin tins.
• 7 mix together sugar and remaining cinnamon and sprinkle over muffin batter.
• 8 bake at 375 for 25-30 minutes.

Lamb Steaks Ala Hottiecj

Total Time: 50 mins Preparation Time: 10 mins Cook Time: 40 mins

Ingredients

• 3 -4 lbs lamb steaks
• seasoning salt (like lawry's)
• garlic powder
• pepper

Recipe

• 1 sprinkle both sides of the lamb steaks with the garlic powder, seasoned salt and the pepper.
• 2 preheat oven to 400 degrees.
• 3 brown steaks in a large skillet, covered, so the juices stay inside.
• 4 when the steaks are seared on both sides, transfer to baking sheets that have been lined in foil and sprayed with pam.
• 5 bake in 400 degree oven for 10 minutes, then flip and bake for 10 more minutes. check for doneness, and if they are still a little pink inside, bake for 5 minutes more, then serve!
• 6 yum!

Shrimp Creole

Total Time: 40 mins Preparation Time: 20 mins Cook Time: 20 mins

Ingredients

• Servings: 4
• 1 tablespoon olive oil
• 1 lb medium shrimp, peeled
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 2 green bell peppers, diced
• 2 (14 ounce) cans tomatoes seasoned with basil garlic & oregano
• 2 teaspoons old bay seasoning
• 1/4 cup parsley, chopped

Recipe

• 1 heat oil in a large nonstick skillet over medium high.
• 2 add shrimp and cook about 2 minutes on each side, or until they just turn pink (they will cook more later).
• 3 remove from the pan.
• 4 add the onion and garlic to the skillet and cook 3 to 4 minutes, stirring, or until the vegetables are softened.
• 5 add the peppers and cook another 3 to 4 minutes, again stirring frequently.
• 6 add the tomatoes and old bay and bring to a boil.
• 7 reduce the heat to medium and simmer for 5 minutes.
• 8 stir in the shrimp and cook 2 to 3 minutes, or until they are heated through.
• 9 remove from heat, stir in the parsley; serve immediately.

Low-carb Chocolate Peanut Butter Cheesecakes

Total Time: 28 mins Preparation Time: 10 mins Cook Time: 18 mins

Ingredients

• 16 ounces cream cheese, softened
• 3/4 cup sugar-free peanut butter
• 3/4 teaspoon liquid stevia
• 2 eggs
• 1/2 cup unsweetened cocoa powder
• 1 1/2 teaspoons pure vanilla extract

Recipe

• 1 1) spray 12 muffin tins with non-stick spray or line with foil liners.
• 2 2) combine all of your ingredients in a large bowl and mix together using an electric mixer until creamy. about 3 minutes. taste for sweetness - add more stevia if needed.
• 3 3) fill muffin cups evenly with all batter. spread evenly with your fingers so there is no mounding of the batter.
• 4 4) place in the over and bake for 18-19 minutes. test with a toothpick in center. it should not come out clean - but with some batter, just not liquid.
• 5 5) remove from oven and let cool on wire rack for 1-1.5 hours. place in refridgerator for 6 hours (at least) uncovered, then you may cover them.

Onion Zucchini Bread

Total Time: 55 mins Preparation Time: 15 mins Cook Time: 40 mins

Ingredients

• Servings: 8
• 1 1/2 cups all-purpose flour
• 1 1/2 cups whole wheat flour
• 3/4 cup chopped onion
• 1/4 cup grated parmesan cheese, divided
• 4 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1 cup low-fat buttermilk
• 1/4 cup vegetable oil
• 1/2 cup egg substitute or 2 eggs
• 3/4 cup finely shredded zucchini

Recipe

• 1 preheat oven to 350 degrees.
• 2 prepare a 9 inch round baking pan by spraying with non-stick cooking spray.
• 3 in a bowl, combine the flour, onion 2 tablespoons of the grated parmesan cheese, baking powder, salt and baking soda.
• 4 in a small bowl, mix the buttermilk, oil, egg substitute or eggs.
• 5 add the shredded zucchini to the milk mixture, stir to blend.
• 6 add milk mixture to the flour mixture and stir just until blended.
• 7 pour into prepared pan, sprinkle with remaining cheese and bake for 40 minutes.

Strawberry Slush

Total Time: 6 mins Preparation Time: 5 mins Cook Time: 1 min

Ingredients

• 1 pint ripe fresh strawberries, washed & hulled
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh lime juice
• 1 tablespoon sugar
• 1/4 cup club soda
• 1/2-1 cup ice cube

Recipe

• 1 reserve 2 strawberries for garnish, puree the remaining in a blender or food processor.
• 2 add the remaining ingredients, blending well until smooth and foamy.
• 3 garnish each serving with a fresh strawberry.

Low-calorie Salsa

Total Time: 5 mins Preparation Time: 4 mins Cook Time: 1 min

Ingredients

• Servings: 8
• 1 tomato
• 1 medium bell pepper
• 1/2 cup celery
• 1/2 cup cucumber
• 1 medium onion
• 2 tablespoons vinegar
• 2 tablespoons salt
• 1 dash oregano
• 1 dash ground black pepper
• 1 dash chili flakes
• 1 teaspoon worcestershire sauce

Recipe

• 1 chop onions finely, then add 2 tbsp vinegar and 1 tbsp salt. soak overnight if possible. if you prefer a less pungent flavour, microwave the onions for 1-2 minutes.
• 2 finely dice the tomato, celery and cucumber.
• 3 roast the bell pepper until skin is slightly charred. discard the skin, then chop pepper roughly. add to tomato, celery, cucumber and onions.
• 4 add the rest of the salt, pepper, oregano, chilli flakes and worcestershire sauce to the vegetables. if you prefer a less chunky salsa.

Pumpkin Creme Dream

Total Time: 16 mins Preparation Time: 15 mins Cook Time: 1 min

Ingredients

• Servings: 1
• 2 tablespoons canned pumpkin puree
• 6 ounces almond breeze unsweetened vanilla milk (or light vanilla soymilk*)
• 1/4 teaspoon pumpkin pie spice
• 1/4 teaspoon cornstarch
• 1/4 teaspoon vanilla extract
• no-calorie artificial sweetener, to taste (such as splenda)

Recipe

• 1 in a small pot, combine all ingredients (except for sweetener) and stir well. bring to a boil, stirring constantly. once mixture begins to froth, continue to boil for 1 minute.
• 2 remove from heat and pour into a mug. allow to cool slightly. sweeten liberally with your no-cal sweetener of choice and enjoy.

Fat Free Banana Oatmeal Muffins

Total Time: 34 mins Preparation Time: 15 mins Cook Time: 19 mins

Ingredients

• 1 1/2 cups whole wheat flour
• 1 cup uncooked old fashioned oats
• 3/4 cup granular splenda sugar substitute
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3 medium bananas
• 1/2 cup nonfat milk
• 1/3 cup natural applesauce
• 1/4 cup egg beaters egg substitute
• 1 teaspoon vanilla

Recipe

• 1 preheat oven to 400 degrees f.
• 2 combine flour, oats, splenda, baking powder, baking soda, and salt.
• 3 mash bananas to make about 1 cup.
• 4 combine mashed bananas, milk, applesauce, egg beaters, and vanilla.
• 5 stir in wet ingredients into dry just until all ingredients are moistened.
• 6 fill paper-lined 2-1/2-inch muffin cups almost full.
• 7 bake in preheated 400 degree f oven 17-19 minutes or until wooden pick inserted in center comes out clean.
• 8 cool muffins in pan on wire rack 5 minutes and serve warm.

Fruit Dip

Total Time: 15 mins Preparation Time: 15 mins

Ingredients

• Servings: 4
• 8 ounces fat free cream cheese
• 1 1/2 cups cool whip lite
• 1/4 cup splenda sugar substitute
• juice of one lemon, freshly squeezed
• 2 tablespoons pineapple juice
• 1 teaspoon real vanilla extract

Recipe

• 1 whip all of these ingredients together cream cheese, cool whip, splenda, lemon juice, pineapple juice and vanilla. keep it cold at all times.
• 2 a pretty garnish would be some zest off of the lemon you juiced (be sure to zest it first), along with chunk of pineapple on the side of the container in which you are serving the dip. by having the zest and pineapple chunk, you are telling people that these two ingredients in there.
• 3 after everything is combined, you may want to adjust the sweetness. add more splenda if desired.

Fat Free Sugar Free Blueberry Muffins

Total Time: 40 mins Preparation Time: 15 mins Cook Time: 25 mins

Ingredients

• 1/4 cup unsweetened applesauce
• 3/4 cup splenda sugar substitute
• 1 cup skim milk
• 1 egg substitute
• 2 teaspoons baking powder
• 1 cup whole wheat flour
• 1 cup flour
• 1 teaspoon vanilla
• 1/2 teaspoon cinnamon
• 1 cup blueberries (i used fresh)

Recipe

• 1 preheat oven to 350.
• 2 combine unsweetend applesauce, splenda, milk, & egg substitute.
• 3 in another bowl combine baking powder, both flours, & cinnamon.
• 4 add gradually to the wet mixture.
• 5 add vanilla.
• 6 fold in blueberries.
• 7 bake approx 24 minutes.
• 8 enjoy!

Nalgene Lemon Refresher

Total Time: 2 mins Preparation Time: 1 min Cook Time: 1 min

Ingredients

• 1 lemon, large and juicy
• 4 (1 g) packets sweet 'n low
• ice
• water

Recipe

• 1 microwave the lemon for 15 seconds, take out and roll on the counter pushing down with a medium amount of pressure, microwave for an additional 20 seconds.
• 2 slice lemon in half and sqeeze as much juice as you want into the bottom of your nalgene bottle. we like the juice of a whole lemon in each 32 ounces but you might like more or less.
• 3 open and empty the sweet-n-low into the bottom of the nalgene.
• 4 fill to the top with ice.
• 5 pour water over top and close nalgene, shake for about 20 seconds to combine.
• 6 enjoy! :).

Marinated Brussels Sprouts

Total Time: 8 hrs 15 mins Preparation Time: 8 hrs Cook Time: 15 mins

Ingredients

• Servings: 4
• 2 (10 ounce) packages frozen brussels sprouts
• 4 fluid ounces tarragon vinegar
• 4 fluid ounces olive oil
• 1 clove garlic, minced
• 1 tablespoon sugar
• 1 teaspoon salt
• 1 dash bottled hot pepper sauce
• 2 tablespoons thinly sliced green onions

Recipe

• 1 cook sprouts according to package directions.
• 2 combine vinegar, oil, garlic, sugar, salt, and hot pepper sauce.
• 3 add sprouts and onion; toss.
• 4 cover and chill for 8 hours or overnight, stirring often.
• 5 drain to serve.

Low-cal Italian Zucchini Bolognese

Total Time: 1 hr 30 mins Preparation Time: 30 mins Cook Time: 1 hr

Ingredients

• Servings: 6
• 2 lbs zucchini
• 2 medium onions, sliced
• 2 italian sweet sausage or 2 hot italian sausages
• 3/4 cup water
• 8 ounces lowfat mozzarella cheese, diced
• 1/4 lb mushroom, sliced (optional)
• 1 1/2 teaspoons salt
• 1 teaspoon oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sugar
• 1/4 teaspoon pepper
• 1 (20 ounce) can diced tomatoes in tomato puree
• 1/2 cup low-fat ricotta cheese

Recipe

• 1 trim zucchini; cut into very thin lengthwise slices with a very sharp knife.
• 2 place onion slices and italian sausages in a large skillet with water; cook over medium heat, stirring often, until water evaporates; then stir constantly until onion slices are golden; remove from heat; chop up sausages.
• 3 layer one third of the zucchini slices in a 8-cup shallow casserole; top with part of the cheese and mushroom slices.
• 4 combine salt, oregano, garlic powder, sugar and pepper in a cup; sprinkle part over vegetables; layer with one third of the onion-meat mixture and tomatoes.
• 5 repeat to make 3 layers; cover casserole with aluminum foil.
• 6 bake in 350 degree oven for 40 minutes.
• 7 remove foil; bake 20 minutes longer, or until zucchini is tender and casserole is bubbly.
• 8 spoon ricotta on top.
• 9 let stand 10 minutes before serving.
• 10 suggested variations:.
• 11 1 cup of diced cooked chicken or 1/2 pound lean ground beef can be substituted for the italian sausage.
• 12 to save a few more calories, use low-fat cottage cheese instead of ricotta.

Low-carb Low-fat Waffles

Total Time: 25 mins Preparation Time: 5 mins Cook Time: 20 mins

Ingredients

• 2 cups fat-free cottage cheese
• 4 eggs
• 4 tablespoons whole wheat flour
• 1/4 teaspoon salt
• 4 tablespoons splenda sugar substitute (or to taste)
• 1/4 teaspoon cinnamon

Recipe

• 1 mash cottage cheese until as smooth as possible (you can also run in through the blender for a second.).
• 2 add eggs and mix.
• 3 add remaining ingredients and let sit for 5 minutes.
• 4 meanwhile, heat up waffle maker and spray with non-stick cooking spray.
• 5 pour about 1/4 cup of the batter onto each waffle mold (1/2 cup total for a double waffle maker).
• 6 cook as per machine instructions.
• 7 serve with fresh fruit, sprinkle of splenda, or sugar free syrup.
• 8 these can be frozen and popped into the toaster to warm as needed.

Low-carb Cauliflower Risotto

Total Time: 30 mins Preparation Time: 10 mins Cook Time: 20 mins

Ingredients

• 2 heads cauliflower
• olive oil
• 1 tablespoon butter
• 1 small onion (diced)
• 2 cups chopped zucchini
• 1 cup grated parmesan cheese
• 2 garlic cloves (chopped fine)
• 1/2 cup table cream (cream is lower in carbs) or 1/2 cup milk (cream is lower in carbs)
• 1/2 cup chicken broth
• fresh parsley (garnish)
• salt & pepper (to taste)

Recipe

• 1 make the cauliflower "rice". using a food processor grind the fresh cauliflower until it is rice size.
• 2 steam or microwave for 5 minutes.
• 3 use a strainer if necessary to press out any addition liquid. set aside.
• 4 sautee the onion and garlic in the olive in a frying pan.
• 5 add zucchini cook for 3 minutes.
• 6 add "rice", salt & pepper, cream and broth.
• 7 cook until it starts to reduce approximately 8 min, add parm. cheese; stir.
• 8 voila, your done. very easy. i like to toss some fresh chopped italian (flat leaf) parsley right on top before serving. this makes a great hearty main course dish. very low carb.
• 9 substitutions: i like to mix it up and use different vegetables, or add meat like shrimp or chicken. just keep all the basics the same, try making it with asparagus or mushrooms.

Peachy Fruit And Yogurt Shake

Total Time: 5 mins Preparation Time: 5 mins

Ingredients

• Servings: 2
• 1 (8 ounce) can peach halves in juice, do not drain
• 1/2 ripe small banana
• 1/2 cup plain nonfat yogurt (or use peach or vanilla yogurt if you like)
• 1/2 teaspoon pure vanilla extract
• 1 cup ice cube

Recipe

• 1 in a blender container, combine undrained peaches, banana, yogurt and vanilla.
• 2 cover and blend till smooth.
• 3 add ice cubes; cover and blend until frothy.
• 4 makes 2(1 1/4 cup) servings. enjoy!

Fat Free Pancake

Total Time: 7 mins Preparation Time: 5 mins Cook Time: 2 mins

Ingredients

• 1/4 cup whole wheat flour
• 1 pinch baking soda
• 1 pinch salt
• 1 drop vanilla extract
• milk

Recipe

• 1 mix first four ingredients and enough milk to make a runny batter.
• 2 spray a pan with olive oil spray.
• 3 pour batter onto pan.
• 4 fry on each side at medium heat for about 45 seconds.
• 5 top with berries, honey, etc.

Greek Country Chicken

Total Time: 50 mins Preparation Time: 10 mins Cook Time: 40 mins

Ingredients

• Servings: 4
• 4 chicken breasts (bone in)
• 1/2 cup olive oil
• 2 large lemons, sliced
• 1/4 cup water
• 2 -4 crushed fresh garlic cloves, to taste
• 3 tablespoons fresh oregano or 3 teaspoons dried oregano
• 2 teaspoons garlic salt
• 1 teaspoon fresh cracked black pepper

Recipe

• 1 brown chicken breasts in hot oil. take pan off stove and let cool a bit. remove chicken from pan. add lemons, garlic and 1/4 cup water to pan. sprinkle chicken with oregano, salt and pepper and place back in pan with meaty part of breasts face down.
• 2 cover with lid and steam for 30 minutes. check to make sure liquid isn't gone. remove lid for last 10 minutes of cooking.

Marinated Flank Steak

Total Time: 13 mins Preparation Time: 5 mins Cook Time: 8 mins

Ingredients

• Servings: 8
• 1 (2 lb) beef flank steak
• 3 tablespoons ketchup
• 1 tablespoon vegetable oil
• 1 teaspoon brown sugar
• 1 teaspoon worcestershire sauce
• 1 garlic clove, minced
• 1/8 teaspoon pepper

Recipe

• 1 place flank steak in an 11 inch x 7 inch x 2 inch glass dish.
• 2 combine remaining ingredients; pour over meat.
• 3 cover and refrigerate for at least 4 hours, turning once or twice. remove meat; discard marinade.
• 4 grill over hot coals until meat reaches desired doneness, about 4 minutes per side for medium-well.
• 5 slice into thin strips across the grain to serve.

Shrimp Chowder

Total Time: 35 mins Preparation Time: 20 mins Cook Time: 15 mins

Ingredients

• Servings: 6
• 1/2 cup salt lamb, cut into small cubes
• 1 onion, peeled and chopped
• 1 quart water, boiling
• 1 cup celery, diced
• 6 medium potatoes, peeled and diced
• 2 teaspoons salt
• 1/4 teaspoon pepper
• 2 cups milk
• 1 lb shrimp, cooked and peeled
• 2 tablespoons butter
• 2 tablespoons flour

Recipe

• 1 fry salt lamb over low heat, taking care not to scorch.
• 2 when crisp, strain meat out (this is good in crackling bread), add chopped onion and cook until translucent.
• 3 add water and celery; simmer for 15 minutes.
• 4 add potatoes and seasonings; cook until potatoes are tender, about ten minutes.
• 5 add milk and shrimp; heat to scalding point.
• 6 blend butter and flour together; add to soup and continue heating for 3 or 4 more minutes, stirring constantly to keep smooth.

Savory Mushroom-barley Soup

Total Time: 1 hr Preparation Time: 30 mins Cook Time: 30 mins

Ingredients

• Servings: 8
• 4 cups water
• 3/4 cup uncooked medium pearl barley
• 4 medium onions, chopped
• 2 stalks celery, chopped
• 1 tablespoon olive oil
• 1 1/2 lbs sliced fresh mushrooms
• 6 cups vegetable broth or 6 cups beef broth
• 2 cups sliced carrots
• 1 (6 ounce) can tomato paste
• salt and pepper
• 1/2 cup minced fresh parsley

Recipe

• 1 in a large sauce pan, bring water and barley to a boil; reduce heat: cover and simmer for 30 minutes or until barley is partially cooked (do not drain).
• 2 meanwhile, in a soup kettle or dutch oven, saute onions and celery in olive oil until tender, add mushrooms; cook and stir for 5 minutes.
• 3 stir in broth, carrots, tomato paste and barley mixture; bring to a boil over medium heat.
• 4 reduce heat; cover and simmer for 30 minutes, stirring occasionally; stir in salt and pepper to taste and sprinkle with parsley.

Low-carb Wheat Thins

Total Time: 30 mins Preparation Time: 5 mins Cook Time: 25 mins

Ingredients

• 1 egg
• 1 cup almond flour
• 2 teaspoons splenda sugar substitute
• 1 teaspoon garlic salt

Recipe

• 1 preheat oven to 325 degrees.
• 2 mix all ingredients together.
• 3 transfer dough a silicone mat on a cookie sheet.
• 4 cover with waxed paper and roll out with rolling pin, glass, or can. the dough should be quite thin and of an even thickness.
• 5 remove waxed paper and sprinkle with additional garlic salt, if desired.
• 6 score dough into squares using a pizza cutter (don't press, or you'll damage your silicone mat).
• 7 bake for 15 minutes and check to see if crackers have started to brown. if the edges have started browning, remove those crackers, then put cookie sheet back into the oven.
• 8 check crackers at 5 minute intervals, removing any that are thoroughly cooked.
• 9 let cool completely and store in airtight container.

Pumpkin Custard For Gf/sf

Total Time: 1 hr 10 mins Preparation Time: 10 mins Cook Time: 1 hr

Ingredients

• Servings: 6
• 2 cups cooked pumpkin (you can use the can, but it's really good fresh)
• 1 1/2 cups unsweetened evaporated skim milk (12 ounce can)
• 2 eggs
• stevia
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger

Recipe

• 1 preheat the oven to 350°f
• 2 prepare eight 6-ounce baking cups, such as custard cups or ramekins, with a light coating of cooking spray.
• 3 arrange the cups in a shallow, flat-bottomed baking pan.
• 4 blend pumpkin, evaporated milk, stevia and spices in a mixer.
• 5 whip up your eggs till fluffy, add to mix and fold together.
• 6 pour the custard into the baking cups.
• 7 bake for about 45 to 60 minutes, until a knife inserted in the center comes out clean.
• 8 remove the cups from the hot water and cool at room temperature, then refrigerate.
• 9 serve warm with fresh-home made whip cream if desired.

Channa Dal (curried Chickpeas)

Total Time: 1 hr 55 mins Preparation Time: 15 mins Cook Time: 1 hr 40 mins

Ingredients

• Servings: 6
• 1 1/2 cups chickpeas, washed and drained
• 5 cups water
• 1 teaspoon turmeric, ground
• 1/2 teaspoon cumin, ground
• 1 teaspoon coriander, ground
• 1/2 teaspoon cayenne pepper (optional)
• 3 tablespoons margarine
• 1 teaspoon cumin seed
• 1 medium onion, chopped
• 1 garlic clove, chopped
• 1 tablespoon fresh ginger, grated
• 2 tablespoons cilantro, fresh leaves chopped
• salt, to taste

Recipe

• 1 put chickpeas in a bowl. add enough cold water to cover and soak overnight.
• 2 to cook, drain chickpeas. place chickpeas, water, turmeric, cumin, coriander, and cayenne in a heavy saucepan and bring to a boil over medium-high heat. reduce heat to low, cover pan, and simmer for about 1 hour.
• 3 in a large saucepan, melt margarine over medium heat. add cumin seed and cook for 1 minute. add the onion, garlic, and ginger and cook for about 5 minutes, stirring frequently, or until onion turns golden brown.
• 4 add chickpeas and cooking liquid to onion mixture. turn heat to high and bring to a boil, stirring constantly. cover pan, reduce heat to low, and simmer 30 minutes, or until chickpeas are tender but not mushy. mix well.
• 5 place chickpeas in a serving dish and sprinkle with cilantro leaves.

Pan Fried Scallops With Beetroot And Walnut Oil

Total Time: 2 hrs 40 mins Preparation Time: 10 mins Cook Time: 2 hrs 30 mins

Ingredients

• Servings: 6
• 12 large scallops, sliced in half horizontally
• 6 medium raw beets, washed,rolled in olive oil & rock salt,and baked,covered,at 385 f/ 195 c/gas mark 4 for 2 hours (root only, no greens)
• 2 tablespoons walnut oil
• 1 tablespoon aged sherry wine vinegar
• salt and black pepper
• 1 tablespoon chopped chives
• 1/2 ounce butter
• 1 bottle good chardonnay wine

Recipe

• 1 cook the beetroot in advance, and bring it back to room temperature if cooked the day before.
• 2 peel, and slice into 1/4" thick slices.
• 3 dress with the oil, vinegar, salt& pepper.
• 4 steep to allow the flavours to infuse for 20 minutes or so, before arranging on plates, spooning over some of the dressing.
• 5 melt the butter with equal amount of olive oil in a heavy frying pan.
• 6 when the pan is very hot, cook the pink scallop roe first for 1 minute (disregard if you are using prepared scallops), then add the meat for 45 seconds each side, then turn off heat.
• 7 season with salt& black pepper.
• 8 serve at once!
• 9 putting the scallop slices on the beetroot, and scatter the chopped chives on the beetroot.
• 10 pour chardonnay wine to accompany.

Laura's Easy Kitchen-sink Rice Salad

Total Time: 55 mins Preparation Time: 20 mins Cook Time: 35 mins

Ingredients

• 2 cups brown rice, rinsed three times and drained (instant or quick brown rice works, too, but not as well)
• 3 cups water (adjust amount depending on type of rice and method used for cooking)
• 2 tablespoons mixed herbs, divided (herbes de provence or fine herbes, e.g.)
• 2 teaspoons garlic powder, divided
• 1 (15 ounce) can dark red kidney beans, drained and rinsed
• 1 (15 ounce) can pitted black olives, drained and rinsed (small)
• 1 (15 ounce) can canned artichoke bottoms in water, drained, rinsed, and coarsely chopped
• 2 cups tomatoes, coarsely chopped or 2 cups grape tomatoes
• 2 carrots, shaved with a peeler into strips
• 2 stalks celery, washed and coarsely chopped
• 1 medium cucumber, peeled, seeded, and coarsely chopped
• 1/2 cup fresh parsley (chopped)
• 1/2 red onion, coarsely chopped, about 1 cup
• 3/4 cup roasted cashews (almonds work well, too)
• 2 -3 tablespoons capers
• 6 ounces sharp cheddar cheese, very coarsely chopped (may also use other sharp or tangy cheese, such as gruyere, feta, even blue)
• 6 ounces cooked chicken breasts, cold, coarsely chopped
• 10 ounces mandarin orange segments, drained and rinsed
• 1 hass avocado, pitted, peeled, and chopped (one large or two small)
• 1 head bronze leaf lettuce
• 1/3 cup olive oil
• 1/3 cup red wine vinegar
• 2 tablespoons balsamic vinegar
• 1 tablespoon herb seasoning mix (fine herbes or some other commercial blend, your choice)
• 1 teaspoon lemon juice
• salt & pepper

Recipe

• 1 add one tbsp of dried herb mix and one tsp of garlic powder to the rice you are planning to use.if using instant or quick brown rice, prepare rice according to directions. if using a rice cooker, put two cups of rice in with three cups of water, or water to just cover the second knuckle of your hand placed flat on the top of the rice; cover and start the cooker. if stovetop, put the rice and water in a two-quart pot and bring to a boil; cover tightly and reduce heat to low; cook on low for 25-30 minutes. cool to room temperature.
• 2 while the rice is cooking, prep the other ingredients: drain and rinse canned ingredients; shave entire carrots into strips; chop onion, parsley, celery, tomatoes, artichoke bottoms, and any additional or optional ingredients.
• 3 in a very large bowl, combine the remaining herb mix, garlic powder, and all other ingredients; mix well and chill.
• 4 when the rice has cooled, add it to the bowl and mix well.
• 5 combine the ingredients for the dressing in a mixing cup; whisk together, and pour immediately over the rice mixture; stir well.
• 6 chill as needed; this salad works as well cold as it does at room temperature.
• 7 if desired, line a large serving bowl with red/bronze lettuce leaves and heap rice salad mixture in it. top with mandarin orange segments for a really lovely and delicious presentation.
• 8 note: when we make this, we usually include the avocado and cheese because we like how they round out the flavor. if you do use avocado, dipping it in lemon water before putting it in the salad will help keep it from going brown if you do not plan to serve for a day or so. we have found that the salad is even more delicious the next day, but the texture is not as full of contrasts, and by the third day it still tastes great but gets kind of watery (we just drain off the juice and eat it anyway because we like it so much!).

Marinated Cocktail Shrimp

Total Time: 16 mins Preparation Time: 16 mins

Ingredients

• Servings: 8
• 1 lb frozen tail-on cooked shrimp (about 30-38 or 41-50 count, not the tiny kind)
• 3 tablespoons dry sherry
• 2 tablespoons lime juice
• 1/4 teaspoon seasoning salt, to taste (such as johnny's or lawry's)
• fresh ground black pepper, to taste
• 1/4 teaspoon dried ancho chile powder or 1/4 teaspoon other chili powder, to taste
• 1/2 teaspoon seafood cocktail sauce
• seafood cocktail sauce, your favorite kind, for dipping

Recipe

• 1 place the frozen shrimp in a colander in the sink, and run hot water over them while stirring occasionally until they separate and begin to thaw, about 1 minute.
• 2 set aside to drain for another 5 minutes or so until they're thawed yet still chilled in the middles, then place them in a large bowl.
• 3 to the bowl add the sherry, lime juice, seasoning salt, black pepper, ancho powder, and 1/2 teaspoon cocktail sauce, and stir well to coat; set aside for another 10 minutes or so, stirring occasionally.
• 4 (you can put them in a container in the fridge for later, if need be, or into a container for taking to a picnic or potluck.).
• 5 serve with your favorite cocktail sauce for dipping.
• 6 note: you can, of course, use the marinade on thawed cooked shrimp - just toss them well in the marinade and let sit for at least 10 minutes.

Smoked Popcorn

Total Time: 10 mins Preparation Time: 5 mins Cook Time: 5 mins

Ingredients

• 1 cup popcorn, uncooked
• 8 tablespoons vegetable oil, divided
• 3/4 cup cheese, aged gouda finely grated
• 1 tablespoon smoked paprika
• 2 teaspoons salt

Recipe

• 1 in a large pot, pop the popcorn in 4 t vegetable oil.
• 2 combine remaining ingredients.
• 3 transfer popcorn to a large bag and toss with seasonings.

Low-carb Spinach Quiche

Total Time: 1 hr 10 mins Preparation Time: 25 mins Cook Time: 45 mins

Ingredients

• Servings: 6
• 1/2 cup frozen chopped spinach (thawed, drained, and squeezed dry)
• 1/2 cup spaghetti squash, cooked and shredded
• 1 egg, beaten
• 3 egg whites
• 1 (12 ounce) can evaporated skim milk
• 1 cup part-skim mozzarella cheese
• 1/3 cup breadcrumbs, finally crushed
• cooking spray

Recipe

• 1 preheat oven to 350 degrees f.
• 2 place cooked, shredded squash in a mixing bowl. stir in egg, egg whites, evaporated milk, spinach, and mozzarella. spray a 9-inch pie plate or quiche dish with cooking spray. coat the bottom and sides of the dish with bread crumbs. pour egg and squash mixture into dish.
• 3 bake 45 minutes, or until a knife inserted in the center comes out clean. allow to cool before slicing. serve warm or at room temperature. garnish as you like.

Onion, Leek And Mushroom Soup (diabetic Friendly)

Total Time: 45 mins Preparation Time: 20 mins Cook Time: 25 mins

Ingredients

• Servings: 4
• 1 tablespoon olive oil
• 4 large onions, cut into 3/4-inch chunks (about 4 cups)
• 1 cup sliced leek (3 medium)
• 1 teaspoon splenda brown sugar blend (or 2 tsps brown sugar)
• 3 cups sliced fresh mushrooms, such as shiitake, button or 3 cups brown button mushrooms
• 1 cup finely chopped carrot (2 medium)
• 1 (14 ounce) can reduced-sodium chicken broth
• 1 3/4 cups de-fatted beef broth (also reduced-sodium and should not be too strong)
• 1 1/2 cups cooked wild rice or 1 1/2 cups brown rice
• 2 tablespoons dry sherry (optional)
• 1/2 teaspoon black pepper
• 1/2 cup cold water
• 2 tablespoons all-purpose flour

Recipe

• 1 in a large saucepan heat olive oil over medium-low heat. cook onion and leeks in hot oil, covered, for 13 to 15 minutes or until onions and leeks are tender, stirring occasionally. uncover; stir in brown sugar. cook and stir over medium-high heat for 4 to 5 minutes more or until onions and leeks are golden brown.
• 2 stir mushrooms and carrots into onion mixture. cook and stir over medium heat about 3 minutes or until mushrooms are tender. stir in chicken broth, the 1-3/4 cups beef broth, cooked rice, sherry (if desired), and pepper.
• 3 in a screw-top jar combine the 1/2 cup cold water and flour. cover and shake until smooth; stir into the soup mixture. cook and stir until slightly thickened and bubbly. cook and stir for 1 minute more. makes four 1-3/4-cup servings.

Peach Smoothie (diabetic)

Total Time: 10 mins Preparation Time: 10 mins

Ingredients

• Servings: 4
• 2 cups soymilk (no-fat 500ml)
• 2 medium bananas (400g, chopped coarsely)
• 4 medium peaches (600g, chopped coarsely)
• 1/2 teaspoon ground cinnamon

Recipe

• 1 blend or process ingredients, in batches, until smooth.

Savory Orange-roasted Tofu & Asparagus

Total Time: 40 mins Preparation Time: 25 mins Cook Time: 15 mins

Ingredients

• Servings: 4
• 1 (14 ounce) package extra-firm water-packed tofu, rinsed
• 2 tablespoons red miso (see ingredient note)
• 2 tablespoons balsamic vinegar, divided
• 4 teaspoons extra virgin olive oil, divided
• 1 lb asparagus, trimmed and cut into 1-inch pieces
• 3 tablespoons chopped fresh basil
• 1 teaspoon freshly grated orange zest
• 1/4 cup orange juice
• 1/4 teaspoon salt

Recipe

• 1 preheat oven to 450°f coat a large baking sheet with cooking spray.
• 2 pat tofu dry and cut into 1/2-inch cubes. whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons oil in a large bowl until smooth. add the tofu; gently toss to coat. spread the tofu in an even layer on the prepared baking sheet. roast for 15 minutes. gently toss asparagus with the tofu. return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.
• 3 meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons oil, basil, orange zest and juice, and salt in the large bowl until smooth. toss the roasted tofu and asparagus with the sauce and serve.
• 4 tips & notes.
• 5 ingredient note: red miso (akamiso) is a salty fermented paste made from barley or rice and soybeans. find it in the refrigerated section near tofu. use it for sauces, marinades or soup.

Mike Mills' Crunchy Cole Slaw ? (a Variation It Inspired)

Total Time: 2 hrs 20 mins Preparation Time: 20 mins Cook Time: 2 hrs

Ingredients

• Servings: 4
• 1 (16 ounce) bag tri-color deli coleslaw mix (carrots, green cabbage, red cabbage)
• 2 -3 tablespoons green bell peppers, chopped
• 1/4 cup onion, chopped (i prefer red or vidalia)
• 1 cup apple cider vinegar (for a bit milder bite, i use half cider and half vinegar)
• 1 cup sugar (or use sugar substitute of choice, to taste... i have used half-cup sugar and stevia equivalent, to )
• 3 teaspoons canola oil
• 1/4 teaspoon celery seed (more if desired)
• 1/4 teaspoon fine sea salt
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon garlic powder

Recipe

• 1 combine the slaw mix, bell pepper, and onion in a large mixing bowl & mix well. (be sure to use one large enough to allow mixing well while adding the dressing.).
• 2 prepare the dressing by mixing together all the ingredients in a 2-cup measuring cup and whisk until the sugar has dissolved.
• 3 pour 1/3 of the dressing onto the slaw & mix well.
• 4 repeat adding the dressing and mixing well until all dressing is used.
• 5 this dressing will draw moisture from the slaw mix over time so do not worry that the slaw is not flooded with dressing. just stir the slaw in the bowl several times to assure good marination -- or agitate several times in a storage container to mix the slaw with the dressing.
• 6 cooking time is chill time -- minimum of 2 hours before serving!
• 7 this will serve hearty slaw eaters 4 servings.

Shrimp En Brochette

Total Time: 2 hrs 13 mins Preparation Time: 2 hrs 7 mins Cook Time: 6 mins

Ingredients

• Servings: 4
• 12 shrimp, large, peeled and deveined
• 2 teaspoons hot sauce
• 1 tablespoon dijon mustard (creole best)
• 3 tablespoons beer
• 2 tablespoons light brown sugar
• 3 slices bacon, each cut in half crosswise, then cut each in half lengthwise (12 pieces total)
• 12 cherry tomatoes
• lemon wedge

Recipe

• 1 prepare the grill. combine the shrimp, hot sauce, mustard, beer and sugar in a shallow bowl. cover and refrigerate for 2 hours.
• 2 wrap each shrimp with a piece of bacon, and thread onto skewers, allowing 3 shrimp and 3 cherry tomatoes per skewer.
• 3 place the kabobs on the grill and close the lid. cook for 2 to 3 minutes per side. remove from grill and serve immediately with the lemon wedges.

Rainbow Surprise Veggie Juice

Total Time: 5 mins Preparation Time: 5 mins

Ingredients

• 1 stalk celery
• 4 carrots, topped
• 1/2 cucumber, skin removed
• 1 yellow squash
• 1 zucchini
• 1 sweet apple, stem removed
• ice

Recipe

• 1 juice all ingredients, stir and serve over ice.

Strawberry Shake For Diabetics

Total Time: 8 mins Preparation Time: 5 mins Cook Time: 3 mins

Ingredients

• Servings: 1
• 1/3 cup low-fat sugar-free frozen vanilla yogurt
• 1/4 cup crushed ice
• 1/4 cup skim milk
• 6 large fresh strawberries, stemmed and cut in half
• 1/4 teaspoon strawberry extract (or you can use vanilla)

Recipe

• 1 in a blender, combine the frozen yogurt, crushed ice,and milk, turning the machine off and on several times until blended, about 1 minute.
• 2 add the strawberries and vanilla.
• 3 blend for another 30 seconds, until strawberries are finely chopped.
• 4 pour into a tall glass and serve.

Fat Free Gingerbread Cookies

Total Time: 27 mins Preparation Time: 15 mins Cook Time: 12 mins

Ingredients

• 1 1/3 cups whole spelt flour or 1 1/3 cups whole wheat flour
• 3/4 teaspoon baking soda
• 1/2 teaspoon ginger powder
• 1/4 cup molasses
• 1/4 cup brown sugar, keep a couple teaspoons aside for the top
• 3 tablespoons frozen orange juice concentrate, thawed

Recipe

• 1 mix it all together, roll into balls, press with a fork dipped into sugar.
• 2 bake at 300f about 12 minutes.

Smoked Salmon And Cream Cheese On Cucumber

Total Time: 15 mins Preparation Time: 15 mins

Ingredients

• Servings: 6
• 3 large cucumbers
• 16 ounces smoked salmon
• 16 ounces cream cheese
• dill, to taste
• chives, to taste
• salt, to taste
• pepper, to taste
• pepper
• additional smoked salmon

Recipe

• 1 peel cucumber. (nota bene: for a visual effect, use different peeling techniques -- my favorite: use zester to peel the cucumber, cut at intervals around the cucumber, then slice. save peelings to garnish the serving plate.).
• 2 slice to taste. (nota bene: your choice of slicing will affect the flavor greatly, in my opinion, so cut different sizes and sample for yourself! if you use thicker slices, take a small spoon out of the top in order to give a nice place to secure topping.).
• 3 arrange cucumbers for service and salt/pepper lightly to taste.
• 4 blend or fold salmon and cream cheese. (nota bene: reserve some bits of salmon for garnish atop each.).
• 5 add chives, dill, salt and pepper to taste. (nota bene: for visual effect, i recommend blending salt only into mixture, adding pepper atop plain cucumber instead, then sprinkling dill and chives on top. also try sprinkling dill, then adorning each with small torn pieces of smoked salmon and then adding chives atop.).
• 6 dollop desired amount atop each cucumber slice. (nota bene: use icing bags with decorative tips to create lovely dollops.).
• 7 quick and easy:.
• 8 peel and slice cucumber.
• 9 arrange cucumbers for service and salt/pepper lightly to taste.
• 10 blend or fold salmon and cream cheese.
• 11 add chives, dill, salt and pepper to taste.
• 12 dollop desired amount atop each cucumber slice. (.
• 13 dinner party:.
• 14 cut tips off of cucumber and zest cucumber at regular intervals. save peelings to garnish the serving plate.
• 15 slice cucumbers just thick enough to allow you take a small spoon out of the top in order to give a nice place to secure topping.
• 16 arrange cucumbers for service and salt/pepper lightly to taste.
• 17 blend or fold salmon, cream cheese, and salt/ pepper to taste. (if you are not using additional salmon, reserve a small bit to use atop each.).
• 18 top each cucumber with a dollop of mixture using decorative icing tips.
• 19 sprinkle with dill to taste.
• 20 top with remaining or additional smoked salmon. (try cutting very thin slices of salmon and rolling into florets and then standing them upward atop each.).
• 21 sprinkle with chives.

Smoked Paprika Shrimp/poblano Polenta/red Pepper-agave Sauce

Total Time: 1 hr 45 mins Preparation Time: 45 mins Cook Time: 1 hr

Ingredients

• 1 tablespoon olive oil
• 1/4 cup chopped red onion
• 3 tablespoons agave nectar (we used honey) or 3 tablespoons honey (we used honey)
• 1 1/2 lbs red bell peppers, roasted (we prefer fresh-roasted) or 1 (12 -13 ounce) jar roasted red peppers, drained (we prefer fresh-roasted)
• 1/2 cup chicken stock
• 1/2 cup heavy cream
• 1 tablespoon tomato paste
• 1 quart milk
• 1 teaspoon mccormick gourmet collection sicilian sea salt
• 1 cup polenta
• 2 tablespoons butter
• 1 cup shredded manchego cheese
• 1 cup fresh corn kernels or 1 cup thawed frozen corn kernels
• 1/4 cup finely chopped fresh-roasted poblano chiles or 1 tablespoon chopped drained pickled jalapeno pepper
• 1 lb large shrimp, peeled and deveined (21 to 25 count)
• 2 tablespoons olive oil, divided
• 2 teaspoons mccormick gourmet collection paprika, smoked
• 1/2 teaspoon mccormick gourmet collection sicilian sea salt
• 1/2 teaspoon mccormick gourmet collection black pepper, coarse grind
• 2 green onions, thinly sliced

Recipe

• 1 for the red pepper-agave sauce:
• 2 heat oil in small skillet on medium heat.
• 3 add onion; cook and stir 2 minutes or until softened.
• 4 add agave nectar; cook and stir 1 minute or until onion starts to caramelize.
• 5 place roasted bell peppers, chicken stock, heavy cream, tomato paste and onion mixture in blender or food processor; cover.
• 6 puree until smooth.
• 7 spoon bell pepper mixture into medium saucepan.
• 8 bring to boil on medium heat.
• 9 cook 10 to 12 minutes or until sauce is slightly thickened.
• 10 keep warm.
• 11 for the poblano polenta:.
• 12 bring milk and sea salt to simmer in heavy 2-quart saucepan on medium heat; whisking constantly, add polenta in thin stream.
• 13 stirring frequently, cook 10 minute.
• 14 reduce heat to low; cover and simmer 10 minutes, stirring occasionally.
• 15 remove from heat & stir in butter, corn, cheese and chile until well mixed.
• 16 keep warm.
• 17 for the smoked paprika shrimp:.
• 18 toss shrimp with 1 tablespoon of the oil.
• 19 sprinkle with smoked paprika, sea salt and pepper.
• 20 heat remaining 1 tablespoon oil in large nonstick skillet on medium-high heat.
• 21 add shrimp; cook and stir 3 minutes or just until shrimp turn pink.
• 22 to serve:.
• 23 spoon poblano polenta onto each plate.
• 24 drizzle red pepper-agave sauce around polenta.
• 25 arrange smoked paprika shrimp on sauce.
• 26 sprinkle with green onions.
• 27 *to roast the bell peppers and the poblano chile on a gas stove-top, cook the peppers directly over a medium-high gas flame until blackened on all sides, turning with tongs. transfer peppers and chile to a paper bag. close bag. let stand 15 minutes or until peppers are cool enough to handle. peel off blackened skin. remove tops, ribs and seeds.
• 28 **to roast the bell peppers and the poblano chile under the broiler, preheat broiler. halve and core the peppers. remove the tops, ribs and seeds. place the pepper halves on a baking sheet, cut-side down. broil 5 to 7 minutes or until the skin has blistered and blackened over the entire surface. transfer to a paper bag. close bag. let stand 15 minutes or until peppers are cool enough to handle. peel off blackened skin.

Ginger Carrot Pancakes

Total Time: 25 mins Preparation Time: 15 mins Cook Time: 10 mins

Ingredients

• 2 1/2 cups of coarsely shredded carrots
• 1/2 cup of chopped green onion
• 1 teaspoon of minced garlic
• 1 tablespoon of grated peeled fresh ginger
• 3 tablespoons flour
• 1/4 teaspoon salt
• 1 egg, lightly beaten
• 1 tablespoon canola oil
• 2 tablespoons low sodium soy sauce
• 1 1/2 tablespoons water
• 1/2 teaspoon minced garlic
• 1/2 teaspoon grated peeled fresh ginger
• 1/2 teaspoon rice wine vinegar

Recipe

• 1 in a large bowl, combine carrot, green onion, garlic and ginger. sprinkle flour and salt over the carrot mixture; stir to combine. pour egg over the carrot mixture and stir to blend.
• 2 heat 1 1/2 teaspoons of oil in a non-stick skillet coated with cooking spray over low heat. using about 1/4 cup of batter per pancake, spoon 4 pancakes onto hot pan, spreading each to a 4-inch diameter.
• 3 cook 4 minutes on each side or until bottoms are lightly browned and cooked through. transfer to a plate, keep warm. heat remaining oil in pan, repeat procedure with remaining batter. makes 8.
• 4 serve with a dipping sauce made by combining soy sauce, rice vinegar, water, honey, minced garlic, and grated ginger.

Ginger Chicken With Tomatoes

Total Time: 40 mins Preparation Time: 25 mins Cook Time: 15 mins

Ingredients

• Servings: 4
• 1 tablespoon olive oil
• 6 chicken thighs, boneless and skinless
• 1 large onion, halved and sliced
• 1 fennel bulb, root trimmed and bulb thinly sliced (1 cup)
• 2 tablespoons fresh ginger, peeled and grated
• 1 tablespoon sugar
• 1 (14 1/2 ounce) can diced tomatoes, undrained
• 1/2 cup dry wine (or chicken broth)
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon ground black pepper

Recipe

• 1 in a large skilet heat oil over medium heat. add chicken and cook for 4 to 6 minutes, or until lightly browned, turning once halfway through cooking time. remove chicken from skillet; set aside.
• 2 add onion, fennel and ginger to skillet; cook and stir 4 minutes or until tender. add sugar and cook, stirring, for 5 minutes. add undrained tomatoes, wine (or broth), balsamic vinegar and pepper. bring to a boil and add chicken back to skillet. reduce heat, cover, and simmer for 20 minutes, or until chicken is tender and no longer pink.

Grilled Steak Wraps

Total Time: 40 mins Preparation Time: 20 mins Cook Time: 20 mins

Ingredients

• 8 ounces sirloin steaks or 8 ounces top loin steak
• salt, to taste
• ground black pepper, to taste
• 2 plums
• olive oil, to brush
• 8 1/2 ounces spinach, salad kit
• 1 red onion, sliced thinly into crescents
• 6 (10 inch) multi-grain wraps or 6 (10 inch) multi-grain tortillas

Recipe

• 1 season steak with salt and pepper, to taste. grill steak to disired doneness. cover, let stand 10 minutes. thinly slice.
• 2 cut plums in half, remove seed. slice horizontally into 3 slices. brush with oil and grill on each side until tender. cool slightly, cut into chunks.
• 3 combine all ingredients in salad except balsamic vinegar, in large bowl. add plums and onion, toss well. toss with dressing.
• 4 microwave wraps or tortillas for 35 to 40 seconds, to soften. divide salad mixture and sliced steak among wraps and roll up.

Mihc's Indian Lentil & Vegetable Soup

Total Time: 1 hr 25 mins Preparation Time: 5 mins Cook Time: 1 hr 20 mins

Ingredients

• 1 cup brown lentils
• 5 cups water
• 1 teaspoon minced garlic
• 1 tablespoon extra virgin olive oil
• 1 cup minced onion
• 1/2 cup thinly sliced celery
• 1 cup thinly sliced baby carrots
• 1/2 cup red potatoes, thinly sliced
• 1 1/2 tablespoons tomato paste
• 1 bay leaf
• 1 teaspoon chili powder
• 1 1/2 teaspoons salt
• 1 1/2 cups chopped tomatoes, can
• 1 teaspoon dried parsley
• 1/8 cup chopped fresh cilantro

Recipe

• 1 bring lentils, water, garlic, olive oil, onion, celery and carrots to a boil in a medium saucepan. simmer on low, uncovered for 1 hour. add rest of ingredients, stir, and bring to boil. simmer on low for 20 minutes.

Chili The Easy Way

Total Time: 30 mins Preparation Time: 15 mins Cook Time: 15 mins

Ingredients

• Servings: 4
• 500 g ground beef
• 1 large onion
• 1 red bell pepper
• 30 ounces baked tomato beans (2 cans)
• 15 ounces crushed tomatoes (1 can)
• chili powder
• salt
• 1 tablespoon tomato puree

Recipe

• 1 fry ground beef well with a little butter in a medium saucepan, chop the onion and fry with the mince for a couple of minutes.
• 2 pour beans, crushed tomatoes and chopped peppers in the pan and let simmer for 15 minutes. then add salt and chili powder to your taste.

Rainbow Style Chawanmushi Steamed Eggs

Total Time: 20 mins Preparation Time: 10 mins Cook Time: 10 mins

Ingredients

• Servings: 1
• 1 egg
• 1 slice mushroom
• 1 slice tofu, 1/2-inch thickness by 1-inch
• 1 slice imitation crabmeat (also known as surimi)
• 1/2 teaspoon green onions or 1/2 teaspoon chives, chopped
• shrimp, precooked, peeled sliced in half lengthwise (just one)
• 1 small piece cooked chicken
• 1 slice water chestnut
• 1 teaspoon tomato, finely diced
• 1/2 teaspoon mirin
• 1 teaspoon dashi
• 1/4 teaspoon soy sauce
• 1/2 teaspoon tomato sauce (optional)

Recipe

• 1 place the item in the bottom of the steamer pot, or pan, that is to keep the cups off the bottom, if necessary.
• 2 pour enough hot water to cover the bottom of the pan that is to serve as a steamer and place it on the stove, or fill pot high enough to set the chawanmushi custard cups 1/2 way into the water.
• 3 grease the cups with either a bit of oil or a bit of butter.
• 4 cut and slice selected fillers into small enough thin slices to fit well into the size cup. (one egg with filler will take up two poacher cups or one chawanmushi custard cup.).
• 5 put egg(s) into a bowl, and add the mirin, soy sauce, and dashi.
• 6 stir until evenly mixed. some like it that the egg mixture is gently stirred to make a smooth custard texture. i like to beat it and get air in it.
• 7 arrange the selected items on the bottom of the cup(s). some of the items will float to the top while cooking.
• 8 turn the heat on the water until it starts to boil.
• 9 while the water is heating up, pour the egg mixture over the selected items. (each cup should be about 2/3 filled.).
• 10 place the cups into the steamer, not letting the bottom of the cups touch the bottom of the pan, but like a double boiler. chawanmushi cups are set on a rack that keeps them off the bottom. chawanmushi lids are put on with a little rolled up piece of paper towel tucked so as to lift the lid up just enough for air to circulate.
• 11 turn the heat down to low and simmer.
• 12 the cooking time varies according to the starting temp of the ingredients and the depth of the mixture. i let it simmer undisturbed for 5 minutes, and then check frequently. to test for doneness insert a toothpick, and if it comes out clean it is done. if the egg mixture has been beaten then it may puff up when cooking.
• 13 chawanmushi cups are removed carefully, as the cups are partially submerged in very hot water, and then the cups are placed on saucers and served like a custard.
• 14 poached eggs are removed from the poacher with a spatula, sliding it around the edges. these can be served on toast.
• 15 a topping can be used if desired, like a bit of tomato sauce, or any other.