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04 March 2006 @ 09:42 am

Combine in a bowl:

3 c flour
(could use ww flour or 1/2 and 1/2)
2 1/4 c Splenda
1/3 c cocoa
2 tsp baking soda
3/4 tsp salt

Combine in 2nd bowl:

2 c cold water
2/3 c oil
2 TBS vinegar
2 TBS vanilla

Pour 1st bowl's contents into 2nd bowl and combine.

Spray a rectangular pan with cooking spray. Bake at 350 degrees for 30 minutes. Cool. Serve unfrosted with low carb ice cream.

Note: Will look different on top, not porous, but shiny. Still tastes good.
28 February 2006 @ 09:05 pm

Here are a few ideas for upping your broccoli consumption:

* Most grocery stores sell bags of broccoli and cauliflower florets. With bottled ranch dip, these make a great snack to put out while you're cooking dinner, and if you hide the chips it will probably get some veggies into your kids.

* Many groceries also carry "broccoslaw" - shredded stems leftover from those florets we just mentioned. Use in place of or along with cabbage in your favorite slaw recipe for a big nutritional boost. You could also add a handful to a tossed salad - it'll mix in more easily than florets would.

* Steamed or microwaved broccoli is fine with butter, but it's also easy to dress it up. Try a squeeze of lemon juice, or a little soy sauce and ginger, with a scatter of toasted sesame seeds.

* Readers submitted several variations of broccoli salad for 500 More Low-Carb Recipes with grated cheddar cheese, a little onion, and crumbled bacon, plus a dressing made with mayonnaise, vinegar, and just a touch of sweetness. Filling!

* Thawed frozen broccoli marinated in bottled vinaigrette dressing is as easy a salad as you'll ever find, and mighty tasty, too.

* Don't forget about broccoli in stir-fry. I think thawed frozen broccoli "cuts" - bigger chunks than chopped broccoli, but smaller than florets - are ideal for this.

* Broccoli soup is a perennial favorite. Here's a great version out of 500 More Low-Carb Recipes, sent in by reader Amy Dungan, who says it's her decarbed version of the soup her aunt used to make. My recipe tester Julie McIntosh called it "great in all aspects" - including that her kids liked it!

Broccoli Ham & Cheese Soup

3 cups of steamed broccoli (chopped into bite size pieces)
4 ounces of cream cheese (softened)
3/4 cup heavy whipping cream
1 1/2 cups water
1 chicken bouillon cube, or 1 teaspoon chicken bouillon granules or concentrate
pepper to taste
1/2 cup sliced mushrooms
1/2 cup of chopped, cooked ham
4 ounces shredded cheddar cheese

First, of course, you'll steam your broccoli - you can steam a whole head and chop it up, or you can buy frozen broccoli "cuts," and use 3 cups of them.

Combine 1 cup of the broccoli, the cream cheese, heavy cream, and 1/4 cup water in your food processor, with the S-blade in place. Process until smooth. Transfer mixture to a large saucepan. Add bouillon, pepper, the rest of the broccoli, the mushrooms, the ham and the rest of water. Simmer over medium heat until the mushrooms are soft. Add cheddar and stir until melted, then serve.

Makes 6 servings, each with: 279 Calories; 25g Fat; 10g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g usable carbs.
28 February 2006 @ 08:56 pm
Chicken Burritos

Wow. Easy, delicious, low carb, low calorie, and reheats easily. What more do you want from a recipe?

2 1/2 pounds boneless, skinless chicken thighs
5 cloves garlic, crushed
2 tablespoons chili powder
2 tablespoons olive oil
2 tablespoons lime juice
1 teaspoon salt
1 large jalapeno, minced (or canned)
12 low carb tortillas
1 cup shredded lettuce
1 cup shredded cheddar cheese
2/3 cup light sour cream
3/4 cup salsa
1/2 cup chopped fresh cilantro, optional

Plunk your boneless, skinless thighs in the slow cooker. Mix the garlic, chili powder, olive oil, lime juice, salt, and minced jalapeno together. Pour over the thighs, and stir to coat. Cover pot, set to low, and cook for 10 hours, or cook on high for 5 hours.

When time's up, simply stir with a fork to reduce your chicken to a big pot of tasty chicken shreds! Now, fill each tortilla with 1/3 cup chicken, top with lettuce, cheese, 1 tablespoon sour cream, a generous tablespoon salsa, and a sprinkling of cilantro. Wrap and devour!

This is a great meal for a family that has some low carbers and some non-low carbers, just give them regular or (preferably) whole wheat flour tortillas. The chicken keeps well in the fridge, and reheats quickly in the microwave for a fast snack! (45 seconds on 70% power is about right for a 1/3 cup serving.)

12 Servings, each with: 225 Calories; 13g Fat; 22g Protein; 14g Carbohydrate; 9g Dietary Fiber; 5g Usable Carbs.
28 February 2006 @ 08:48 pm
Grilled Asparagus

(Reprinted by permission, from 500 More Low-Carb Recipes by Dana Carpender, copyright 2005 Fair Winds Press)

Even Miss Manners gives the ok to eat whole asparagus with your fingers. Dip in butter, hollandaise sauce, or aoli (garlic mayo).

I've recently started grilling asparagus, and it's becoming a favorite. You can do it on your gas or charcoal grill, of course. You'll want a small-holed grill rack to keep it from falling through, or you can make asparagus "rafts" by skewering 4 to 6 spears side by side, with a well-soaked bamboo skewer through either end. You can also grill asparagus in your electric tabletop grill, though, and it's wonderful. Here's a new grilled asparagus recipe I came up with just the other day:

Grilled Asparagus with Balsamic Vinegar

1 pound asparagus
2 tablespoons olive oil (I would use cooking spray to save fat calories)
2 tablespoons balsamic vinegar
3 tablespoons grated Parmesan cheese

Preheat your electric tabletop grill. Snap the ends off the asparagus where they break naturally. Put them on a plate, and drizzle with the olive oil. Toss the asparagus a bit, to make sure it's all coated with the oil.

Place the asparagus on your electric grill -- you'll probably have to do it in two batches, unless your grill is a lot bigger than mine. Set a timer for 10 minutes.

If you've had to do two batches, put the first batch on a plate and cover it with a pot lid to keep it warm while the second batch cooks. When all the asparagus is done, and all on the plate, drizzle with the balsamic vinegar. Roll it about to coat it, then top it with the Parmesan, and serve.

2 generous servings, each with 184 Calories; 16g Fat; 6g Protein; 7g Carbohydrate; 2g Dietary Fiber, and 5 g. usable carbohydrate.
22 February 2006 @ 09:51 pm

Easy Chicken
Cordon Bleu

Prep Time: 10 min
Total Time: 40 min
Makes: 4 servings


2 cups STOVE TOP
Stuffing Mix for
Chicken in the

4 small boneless
skinless chicken
breast halves (1 lb.)

4 slices OSCAR MAYER
Thin Sliced Smoked Ham

1 can (10-3/4 oz.) condensed
cream of chicken soup

Dijon Mustard

1 cup KRAFT Shredded
Swiss Cheese


PREHEAT oven to 400°F.

Prepare stuffing mix as
directed on package; set aside.

PLACE chicken in
13x9-inch baking dish;
cover with ham.

Mix soup and mustard;
spoon over chicken.

Top with prepared stuffing.

BAKE 25 min. or until
chicken is cooked through

Sprinkle with cheese.

Bake an additional
5 min. or until cheese
is melted.

Round Out The Meal
Serve with hot steamed broccoli for a quick-and-tasty weeknight dinner.


Nutrition (per serving)

Calories 490
Total fat 25g
Saturated fat 9g
Cholesterol 105mg
Sodium 1470mg
Carbohydrate 26g
Dietary fiber 1g
Sugars 3g
Protein 39g
Vitamin A 15%DV
Vitamin C 0%DV
Calcium 30%DV
Iron 15%DV
22 February 2006 @ 09:44 pm

Citrus Crunch

Recipe Rating:

Prep Time: 5 min
Total Time: 35 min
Makes: 4 servings


1 medium lemon
1 medium lime
1 medium orange
1 pouch SHAKE 'N BAKE Original Chicken Seasoned Coating Mix
4 small boneless skinless chicken breast halves (1 lb.)


PREHEAT oven to 400°F.

Grate peel from half of each of the fruit pieces; mix with the contents of the coating mix.

Cover chicken evenly with the coating mixture, following directions on package.

CUT fruit into thin slices; arrange, with slices slightly overlapping, on bottom of foil-lined 13x9-inch baking pan. Top with chicken.

BAKE 30 min. or until chicken is cooked through (170°F).

Place chicken on serving plate. Serve with the fruit slices.


Some limes might be bitter. Omitting the lime and using just the orange and lemon will still give you great citrus flavor.

Round Out The Meal
Serve with a simple lemon-lime pilaf. Just prepare MINUTE White Rice as directed on package. Then, stir in a little butter, chopped fresh parsley and grated lemon and lime peel.


Nutrition Bonus:
Citrus fruit adds a "wow" flavor to this easy-to-prepare recipe and provides a good source of vitamin C.

Diet Exchange:
1 Starch,1/2 Fruit,3 Meat (VL),1/2 Fat

Nutrition (per serving)
Calories 240
Total fat 5g
Saturated fat 1.5g
Cholesterol 65mg
Sodium 500mg
Carbohydrate 25g
Dietary fiber 4g
Sugars 5g
Protein 27g
Vitamin A 10%DV
Vitamin C 45%DV
Calcium 8%DV I
Iron 15%DV
21 February 2006 @ 01:20 pm

Brat 'n' Tater Chowder

Tastes great!!!

1/2 c. onion, chopped
1 T. margarine
1/2 c. carrot, shredded
2 c. potatoes, cut into stew-sized bites
1 1/2 c. chicken broth
2 T. flour
1 c. milk
1 12-oz. pkg. polska kielbasa sausage
1 c. chopped celery
dash of Tabasco Pepper Sauce

In a 3 qt. saucepan sauté onion and carrot in margarine until tender.

Add potatoes, celery, and broth. Bring to boil, reduce heat.

Cover and simmer for 20 minutes, or until potatoes are tender. Mash potatoes lightly.

Stir milk and flour together in a cup or small bowl, and stir into soup.

Add sausage and celery.

Add tabasco to taste.

Cook and stir until thick and bubbly (2 minutes).
21 February 2006 @ 01:16 pm

More Chicken Thigh Recipes


3 pounds boneless, skinless chicken thighs (about 12 pieces)
3/4 cup ketchup
1/2 cup salsa
1/4 cup honey
1 tbsp Dijon mustard
1 tsp chili powder
1/2 tsp ground cumin
1 tbsp cornstarch

Trim off any visible fat from chicken. Arrange thighs in a single layer in a 9x13-inch baking dish. Set aside.
In a medium bowl, whisk together ketchup, salsa, honey, Dijon mustard, chili powder, and cumin until well blended. Pour sauce over chicken. Turn pieces to coat both sides with sauce.

Bake, uncovered, at 400 degrees for 45 minutes. When chicken is done, arrange thighs on a serving platter and keep warm. Pour sauce into a small saucepan, skimming off as much fat as possible. In a small bowl, mix cornstarch with 1 tablespoon water until smooth. Add to sauce. Bring to a boil, and cook until sauce thickens, stirring constantly. Pour extra sauce over chicken or serve it on the side as a dipping sauce.

1 cup grape jelly
3/4 ketchup
1/2 cup minced onions
2 tablespoons white vinegar
1 teaspoon dry mustard
3 pounds chicken thighs, skin removed

Preheat oven to 350 degrees.
In a small saucepan, stir together grape jelly, ketchup, onions, vinegar, and dry mustard. Heat over medium-high heat until mixture comes to a boil and jelly is melted. Remove from heat.
Arrange chicken pieces in a 13x9-inch baking dish. Pour sauce evenly over chicken and turn pieces to coat both sides. Bake uncovered for 1 hour, until chicken is very tender.

12 skinless chicken thighs (about 3 ounces each)
3/4 cup salsa (mild, medium, or hot)
1/3 cup honey
1/4 cup each reduced-sodium soy sauce and orange juice
2 tablespoons Dijon mustard
2 teaspoons olive oil
1-1/2 tablespoons grated ginger root
1 tablespoon cornstarch

Arrange chicken thighs in a single layer in 13x9-inch baking dish. In a medium bowl, mix together salsa, honey, soy sauce, mustard, orange juice, olive oil, and ginger root. Pour over chicken thighs. Turn thighs to coat both sides with marinade. Cover and refrigerate for at least 4 hours or overnight.

Bake chicken and sauce, covered, in a 400 degree oven for 40 minutes. Transfer chicken thighs to a serving platter and keep warm. Carefully pour sauce into a small saucepan. Bring to a boil over medium-high heat. Mix cornstarch with 2 tablespoons water until smooth. Add to sauce and stir until mixture thickens, about 1 minute. Pour chicken sauce over chicken and serve immediately.
21 February 2006 @ 01:09 pm

Sticky Chicken

(This recipe is from a “Good Housekeeping” magazine from a few years back. It calls for drumsticks, but I generally use thighs, or a combination of the two. I also leave the skin on. My!Bad.)

Prep: 20 minutes
Bake: About 35 minutes

½ cup apricot preserves
¼ cup teriyaki sauce
1 tbsp. Dark brown sugar
1 tsp. Cornstarch
1 tsp. Cider vinegar
¼ tsp. Salt
12 medium chicken drumsticks or thighs (about 3 lbs.), skin removed

1. Preheat oven to 425 degrees. In large bowl, with wire whisk, mix apricot preserves, teriyaki sauce, brown sugar, cornstarch, vinegar, and salt until blended. Add chicken, tossing to coat.

2. Spoon chicken and sauce into 15 1/2 “ by 10 ½ “ jelly roll pan. Bake 15 min. Remove chicken from oven; with pastry brush, brush chicken with sauce in pan. Cook chicken 15-20 minutes longer, brushing with sauce every 5 min.

3. Remove chicken from oven, brush with sauce. Allow chicken to cool on jelly-roll pan 10 minutes before serving. Place chicken in serving dish; spoon sauce in pan over chicken.

Each serving: about 120 calories, 13 g. protein, 12 g. carbohydrate, 2 g. total fat (1 g saturated), 48 mg. Cholesterol, 330 m.g. sodium.)
21 February 2006 @ 12:40 pm

Cranberry Upside-Down Sour Cream Cake

½ cup plus 6 tablespoons butter
2 cups granulated sugar
2 tablespoons water
1 teaspoon cinnamon
4 cups (12-ounce bag) cranberries, rinsed and cleaned
1 ½ cups cake flour
½ teaspoon baking soda
½ teaspoon salt
½ cup light brown sugar, packed
2 eggs
¾ cups sour cream
1 teaspoon vanilla extract

Preheat oven to 350° Fahrenheit

Prepare 9-inch springform pan: Grease generously. Wrap outside of pan in foil to prevent leakage
and place on baking sheet.

Melt ½ cup (1 stick) of butter in a small saucepan.

Add 1 ½ cups granulated sugar, water and cinnamon. Cook, stirring until sugar dissolves, about 3
minutes. Turn stove off and stir in cranberries.

Pour cranberry mixture in to prepared springform pan and spread evenly.

Sift together: flour, baking soda and salt. Set aside.

Beat with mixer on medium-low speed: remaining 6 tablespoons of butter, remaining ½ cup of
granulated sugar and brown sugar about one minute, until smooth and fluffy. Add eggs, one at a
time, mixing well after each addition.

On low speed add half of flour mixture until well combined. Add sour cream and vanilla and mix.
Add remaining flour mixture and mix until smooth.

Pour batter over cranberries in springform pan and spread evenly. Bake at 350° F on middle rack
until cake is golden brown or toothpick comes out clean, about 50 minutes. Remove from oven and
allow to cool on rack for 10 minutes.

Run knife around edges of pan to loosen cake. Place cake plate upside-down on top of pan, and
invert onto plate. Remove foil, ring and then springform bottom.