CHOCOLATE CUPCAKES

1 pkg (2-layer size) sugar-free chocolate cake mix

1 1/4 cups water

6 egg whites

2 (2.5-oz each) containers pureed baby food plums or prunes

2 tbsp canola oil

3 cups sugar-free whipped topping, thawed

Preheat oven to 325 degrees.

Coat 24 muffin cups with nonstick cooking spray or line with paper cupcake liners; set aside.

Combine cake mix, water, egg whites, baby food, and oil in a large mixing bowl and mix according to cake mix directions. Divide evenly among the prepared muffin cups. Bake at 325 degrees for 15 to 18 minutes or until a wooden toothpick inserted in center comes out clean. Cool on wire racks for 5 minutes. Remove from muffin tins and cool completely on the wire racks.

FROSTNG:

Frost with the whipped topping. If you want to add coloring place whipped topping in a medium mixing bowl and mix in paste food coloring of your choice.

Cover cupcakes and refrigerate until ready to serve. Garnish with fresh fruit, if desired.

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OH-SO-EASY CARAMEL APPLE CIDER

1 cup unsweetened apple juice

2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

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HOMEMADE APPLE-OAT BARS

This is a recipe I came up with to replace the 'store-bought' breakfast, granola, or whatever bars that are too expensive and often have too much fat or sugar.  These are good with a cup of coffee, hot chocolate, or hot tea.   In fact, I am eating one with my coffee now as I type this.  The only fat in this recipe is in the healthy walnuts.  And remember cinnamon is a blood sugar stabilizer so go heavy with a bit of a rounded teaspoonful.

Preheat oven to 350 degrees.
Lightly spray an 8-inch square baking pan or round cake pan with butter-flavored nonstick cooking spray; set aside.

1 cup raw quick oats
1 cup white whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup Splenda Granulated
1/2 cup + 1 tbsp unsweetened applesauce
1 egg
1 tsp vanilla
1 cup coarsely diced apple
1/2 cup chopped walnuts or pecans

In a medium to large mixing bowl, combine the oats, flour, baking soda, salt, and cinnamon; set aside.

In a small bowl combine the Splenda, applesauce, egg, and vanilla, stirring to blend well.  Stir the applesauce mixture into the oat's mixture until well combined. Stir in the apples and nuts until completely blended in.  Spread the mixture (this mixture will not pour; it is thick and heavy) into the prepared baking pan.

Bake at 350 degrees for 20 to 25 minutes or until bars start to pull away from the sides of the pan, looks dry and a toothpick inserted in the center comes out clean.

Allow to cool completely in pan before slicing.  To slice, cut through the center dividing in half.  Then cut across the opposite direction to form bars the size of your choice.  Be sure the bars are cooled completely before storing in a plastic bag or airtight container.  Otherwise, they will sweat and become sticky.

DINER MEAT OLOAF

2/3 cup fat-free milk

3 egg whites

2 cups soft whole wheat breadcrumbs

2 green onions (1/3 cup), thinly sliced

1 tbsp Worcestershire sauce

1 tsp dried thyme or oregano

1/4 tsp salt

1/8 tsp black pepper

1 1/2 lb lean ground beef

1/4 cup ketchup

1 tbsp balsamic vinegar

1 garlic clove, minced

Preheat oven to 350-degrees. Line a 2-qt rectangular baking dish with foil, set aside.

In a large bowl combine milk and egg. Stir in the breadcrumbs, onions, Worcestershire, thyme, salt and pepper. Add the ground beef and mix well. Shape into a rectangle in the prepared baking dish.

Bake at 35q0-degrees 50 minutes. Spoon off fat. Meanwhile, in a small bowl combine ketchup, vinegar and garlic. Spread over the top of the meat loaf. Bake about 10 minutes longer.

Allow meat loaf to stand for 10 minutes before slicing into 8 slices to serve.

Yield: 8 servings Per serving: 197 calories, 9g total fat (4g sat) 56mg cholesterol, 308mg sodium, 8g carbs, 20g protein

Diabetic Exchanges: 0.5 starch, 2.5 starch, 2.5 lean meat, 1 fat

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ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry

1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture. 

Yield: 4-servings
Per serving: 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

SPICED PUMPKIN BAKE

Pumpkin is healthy and should be a year-round part of your diet. Too often we consider pumpkin to be a Fall or holiday food. Canned pumpkin is in the grocery store year-round so enjoy it often.

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

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WALNUT STUFFED CHICKEN BREASTS

12 boneless skinless chicken breast fillets

1 1/2 cups shredded low-fat Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain breadcrumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper

3/4 cup white whole wheat (or equivalent amount of almond) flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine (may substitute another cup of broth, if preferred)
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.
In a bowl combine the cheese, walnuts, breadcrumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each jelly roll style from the narrow ends.  Secure with toothpicks.
In a shallow plate or a pie plate combine place the flour.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.
Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!
Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 
Yield: 12 servings.

 

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PORK PICCATA

1 (1 lb) pork tenderloin

3 tbsp white whole-wheat or almond flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine*
1/4 cup lemon juice
very thin lemon slices for garnish, optional
4 tbsp drained capers for garnish, optional

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly sauté meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

*Chicken broth may be substituted

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HOMEMADE CELERY SEED DRESSING

1 garlic clove

1/2 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.
In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.
Refrigerate.
Shake well before using on your favorite salad.
Yield: 1/2 cup

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