Smooth Operator…

CURRIED RED LENTIL SOUP

When you’re in the mood for something decadent tasting but not a heavy meal, this will do just fine.  Silky smooth and slightly spicy, with an exotic bent that is luxurious and comforting, this soup takes no time at all.  I used chicken broth, but using vegetable broth makes it completely vegan.

I love this one!!

Inspired by Cookie + Kate…thank you!

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1 tablespoon olive oil

4 cloves garlic, minced

1/3 cup finely diced shallots (or sweet onion)

2 large carrots, shredded

1 cup dried red lentils – picked over

1/4 cup unsweetened dried cherries

1 (14 oz) can vegetable or chicken broth

3 cups water

1/2 cup lite coconut milk – unsweetened

2 teaspoons sweet curry powder – I use this one from Penzey’s

1/2 teaspoon salt (I added a little more once it was cooked…just my preference)

1/4 teaspoon dried cilantro

1/4 teaspoon sugar

1/8 powdered ginger

Dash freshly grated nutmeg

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In a large sauce pan, over medium heat, saute the garlic, shallots, and carrots in the olive oil for 5 minutes.  Add the lentils, cherries, chicken/vegetable broth, water, coconut milk, curry powder, salt, cilantro, sugar, ginger, and nutmeg.  Bring to a boil.  Reduce heat, cover, and simmer for about 20 minutes, or until lentils are very soft.  Allow to cool slightly.

In batches, add soup to blender and process until smooth.  Reheat gently over low.  Serve with a drizzle of coconut milk and garnish with cherries, if desired.  Makes approx. 6 (1 cup) servings.

Per Serving: 196 Cal; 10 g Protein; 5 g Tot Fat; 31 g Carb; 5 g Fiber; (26 NET Carb); 4 g Sugar; 520 mg Sodium

Pucker up…!

 

LEMON CUSTARD CREAM PIE

This is such a gorgeous, summery dessert!  Tart, creamy, and light, it’s made with Greek yogurt to make it a little more figure-friendly, but no one will ever guess it’s low sugar and not completely sinful.  

A few fresh blueberries or blackberries folded into this would be absolutely delish!

Cut calories even more by skipping the crust and serving in beautiful tall glasses!

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Filling:
1/4 cup cornstarch
1 1/4 cup Splenda Granular
1 cup 2 % milk
3 egg yolks, beaten
3 tablespoons cold butter, cut into chunks
1 tablespoon freshly grated lemon zest
1/3 cup lemon juice
1/2 teaspoon vanilla
1 cup plain Greek yogurt (regular yogurt is too thin)
2/3 cup heavy whipping cream, whipped (whip after measuring) OR 1 1/2 cups Cool Whip

Crust:
One pkg Murray’s sugar free Shortbread cookies, crushed into fine crumbs (1 1/2 cups)
1/4 cup almond flour
1 teaspoon freshly grated lemon zest
1/4 cup butter, melted

In a medium saucepan over medium heat combine cornstarch, Splenda Granular, and milk. Whisk continually until thickened, about 4 minutes. Remove from heat. Whisk 1 tablespoon of the cornstarch mixture into the beaten egg yolks. Rapidly whisk the tempered egg yolks into the cornstarch mixture. This will be very thick.

Return to medium heat and, stirring constantly, bring to a boil. This will be very thick and will have big bubbles popping on the surface. Boil for 2 minutes. Remove from heat and whisk in the cold butter until incorporated. Whisk in the lemon zest, lemon juice, and vanilla. Cover and cool completely. (This will be VERY thick when cooled.) Beat with a whisk to loosen up and gently stir in yogurt and whipped cream OR Cool Whip.

While filling is cooling prepare crust. Preheat oven to 350 degrees. With a fork combine the cookie crumbs, almond flour, and lemon zest. Stir in melted butter until incorporated. Pat mixture into a 9 or 10-inch tart shell or a 9-inch pie plate. Bake for 10 minutes or until just golden. Allow to cool on wire rack completely.  Pour filling into cooled crust and garnish with more zest or thin lemon slices.  Chill until very cold.

Makes 10 servings.

Per Serving: Calories 229; Protein 6 g; Fat 16 g; Carbs 15 g; Fiber 0 g; Sugar 2 g; Sodium 142 mg

Appetizer cheesecake? MmmmHmmmm…

SAVORY SUN-DRIED TOMATO APPETIZER CHEESECAKE

A little different…but when it comes to cheesecake anything is good!  This one will be a hit on your celebration tables, or at any potluck, BBQ, or picnic. For low-carb-hardly-any-calories serve with assorted cut veggies to dip.  

The add-ins are really up to you.  Sub out the tomatoes for greek olives and part of the mozzarella for feta cheese.  Stir in a little crushed pineapple or jalapenos…anything you’d like.  Leave off the crust altogether for even lower calories – I’ve given stats for either way.

(For complete fabulous-ness don’t be tempted to use fat-free cream cheese as it tends to make cheesecakes rubbery!)

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2/3 cup plain bread crumbs (unseasoned)
2 tablespoons butter, melted

Two 8-ounce pkgs reduced-fat cream cheese
2 cups shredded part skim mozzarella
1/4 cup chopped green onions
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper
3 eggs
3/4 cup sun-dried tomatoes in oil, blotted with paper towel and finely minced
1 cup light sour cream OR plain Greek yogurt for added protein
1/2 teaspoon Italian Herb seasoning

Preheat oven to 350 degrees.
Stir together bread crumbs and melted butter. Pat into the bottom of a greased 9-inch springform pan (OR 9-inch deep dish pie plate). Bake for 5 minutes. Remove from oven and set aside to cool.

In large bowl whip cream cheese just to soften. Add shredded cheese, green onions, black pepper, and cayenne pepper, and mix to combine. Add eggs, one at a time and beat just until each egg is no longer visible. Fold in tomatoes. Pour filling into crust. Place pan on a cookie sheet and bake for 20-25 minutes or until almost firm in the middle.

Combine sour cream and Italian seasonings and pour over cheesecake. Return to oven for 5 minutes. Turn off oven, leaving door slightly open, let cake cool in oven for about 20 minutes.

Remove to a wire rack and run a sharp knife around the edge of the cake. Let cool completely before removing sides of pan. When cooled, wrap tightly and chill overnight or preferably a couple days. Makes 20 appetizer servings.

 With crust:

Per Serving: Calories 149; Protein 7 g; Fat 9 g; Carbs 5 g; Fiber 0 g; Sugar 0 g; Sodium 226 mg

 Without crust

Per Serving: Calories 125; Protein 7 g; Fat 7 g; Carbs 3 g; Fiber 0 g; Sugar 0 g; Sodium 192 mg

Hello, Lover!

RED VELVET WAFFLES

Cream Cheese Whipped Cream “Frosting”

Valentine’s Breakfast for a special someone?  Perfect.  Lazy Sunday morning for those you love all year?  Amazing gesture!

These are gorgeous and have the familiar red velvet flavor that’s coveted.  A hint of cocoa, slightly sweet…and a fun deep red that makes them seem more work than they are!  I topped them with a traditional cream cheese-whipped cream “frosting”, and a drizzle of syrup.   

No matter when you make them, or who you make them for…you’ll be loved in return!

I also think this batter would work as pancakes, if you don’t have a waffle maker…might as well give it a shot! 

(These are not low carb…simply low in sugar.  But for a special day, we’ll live through it!)

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Waffles:

1 1/2 cups cake flour

1/4 cup unsweetened cocoa powder

1/4 cup Whey Low Granular (Splenda or sugar)

1/2 teaspoon salt

2 teaspoons baking powder

1 1/2 cup skim or 2% milk  (if making into pancakes reduce to 1 1/4 cup)

3 eggs, separated

6 tablespoons melted butter

1 tablespoon red food coloring

1 teaspoon vanilla

1 teaspoon cider vinegar

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In a large bowl whisk together the cake flour, cocoa powder, Splenda (sugar), salt, and baking powder.  Set aside.

In a medium bowl whisk together the milk, egg yolks, melted butter, food coloring, vanilla, and vinegar.  Add to the dry ingredients and whisk just until combined.

In another bowl beat the egg whites until stiff.  With a spatula, fold into the batter mixture.  (It’s okay if a few fluffs remain.)

Make in a preheated waffle iron per instructions.  Serve immediately with Cream Cheese Whipped Cream.

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Cream Cheese Whipped Cream:

1 cup whipping cream

1/2 cup Splenda (or powdered sugar)

2 teaspoon vanilla extract

8 ounces fat-free cream cheese, softened

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Beat the whipping cream, Splenda, and vanilla until stiff peaks form.  Beat in the cream cheese until smooth.

Makes approx 7 servings, depending on your waffle maker.  I used a Belgium maker and the photo below is from one batch in the maker.  Stats are for seven servings (two waffles, each about 5 inches square; approx 1/3 cup of topping) that look like the photo.

Per Serving:  Calories 341; Fat 15 g, Protein 13 g; Carbs 30 g, Fiber 2 g; Sugar 7 g; Sodium 399 mg

 

 

Could it look more healthy?!

QUINOA CORN EDAMAME SALAD

It is no secret that I love quinoa and eat it every chance I get!  This salad is a re-make and a new favorite of mine – very light, summery, and fresh.  The original had barley, but quinoa is so…NOW!  I also cut the amount of corn in half, and added the edamame, some chili powder, and lime.  It’s a completely different salad than what I started with and, frankly, I’m thrilled!

These are fabulously complex carbs that give staying power to fuel you up.  And the added protein from the quinoa and the edamame keeps you full longer.   (You could add some diced chicken to this, if you felt so inclined.)

It may seem like you won’t have enough dressing, but it’s just right.

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2 cups frozen, shelled, edamame

1 cup frozen corn

1 cup cooked, cooled quinoa (leftover is great)

1 green onion, sliced (just green parts)

1/2 red sweet bell pepper, diced

1 tablespoon minced fresh cilantro

1 1/2 tablespoons olive oil

1 tablespoon freshly squeezed lemon juice

1 tablespoon freshly squeezed lime juice

1/4 teaspoon salt

1/4 teaspoon chili powder

1/4 teaspoon dried thyme

1/8 teaspoon freshly ground black pepper

Dash cayenne

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Briefly boil the edamame and the corn, just until tender.  Drain very well and cool completely.

In a large bowl combine the edamame, corn, quinoa, green onion, red pepper, and cilantro.  In a small bowl whisk together the olive oil, lemon juice, lime juice, salt, chili powder, black pepper, thyme and cayenne until emulsified.  Drizzle over the salad and toss to coat.  Cover and chill for at least two hours.  Makes approx 8 (1/2 cup) servings.

Per Serving: Calories 133; Protein 7 g; Fat 6 g; Carbs 14 g; Fiber 3 g; Sugar 1 g; Sodium 82 mg

Just one Oatmeal Cookie…no flour!

“JUST ONE” OATMEAL COOKIE

Snack attack?  Urgent Sweet tooth?  Need a quick cup-of-coffee-partner?  Whatever the need or whenever it rises here’s a fast treat that won’t have you battling a full cookie jar!  

If oatmeal isn’t your thing, you’ll find my “Just One” Peanut Butter Cookie HERE!  (And if you want a larger batch…ingredient amounts are below!)

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1 teaspoon melted butter

1 1/2 teaspoon egg beaters or whipped regular egg

1 1/2 tablespoons oatmeal – Old-fashioned or Quick (Quick works best)

2 teaspoons Splenda Granular

Pinch of salt

Pinch of cinnamon

Drop of vanilla

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Mix all ingredients well and drop on a cookie sheet and flatten slightly. Bake at 350 for 8-10 minutes. (Toaster oven work-out time, here!)

Per Cookie: 69 Calories; 3 g Protein; 5 g Tot Fat; 3 g NET Carb; (2 g Fiber); 0 g Sugar; 41 mg Sodium

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TO MAKE A WHOLE BATCH:

1/3 cup melted butter

1/8 teaspoon salt

1/8 teaspoon baking powder

1 egg OR 1/4 cup Egg Beaters

2/3 cup Whey Low Gold or Splenda Granular (or brown sugar if you can have it)

1 teaspoon vanilla

1/8 teaspoon cinnamon

1 1/3 cup oatmeal, Old-fashioned or Quick (Quick holds together better)

Raisins, chocolate chips, chopped nuts – optional

Mix all ingredients.  Bake at 350 for 8-10 minutes.  Make into 16 cookies (to use the stats above).

How I do love you…!

QUINOA PUDDING

Well, well!  I’ve been thinking about trying to do this for a long time and have found a new favorite!  Made with quinoa, this dish has a nuttiness and a little more “chew” than traditional rice pudding where the rice gets very soft.  

I’ve given a simple vanilla recipe here, but made with part coconut milk, almond milk, or added cocoa powder, spices, or citrus zest, there can be lots of  variations.  (And I can’t wait to try them all!)

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Quinoa does have quite a few carbs – which sort of goes against my low-carb approach to eating – but with more protein than rice, it is absorbed more slowly into the system and, therefore, doesn’t cause a spike in blood sugar or carb cravings…for me at least.  And that’s a very good thing!

(White rice has a glycemic load of approx 23, quinoa as a glycemic load of approx 13.  This is a link of common questions concerning GL and GI info, if you’re interested.)

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1 1/4 cups 2% milk
1/2 cup fat free half & half
1/4 cup Splenda
1/8 teaspoon salt
1/2 cup quinoa, rinsed in a fine sieve and well drained
1/2 teaspoon pure vanilla extract or paste (or a vanilla bean, split and scraped)

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1/4 cup heavy whipping cream + 1 tablespoon Splenda

Cinnamon, nutmeg, raisins, pumpkin pie spice, lemon or orange zest, brandy extract, etc.

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In a large saucepan, over medium-high heat, bring milk and half & half to a boil. Add the Splenda, salt, quinoa, and vanilla extract/paste.
Reduce heat to low and simmer, uncovered, for 45 min, stirring frequently.  Cool.

Transfer to a dish, and chill, completely.   Whip the 1/4 cup heavy cream and 1 tablespoon Splenda until quite stiff; fold into the chilled pudding.

(You may eat it warm before adding the whipped cream, but it’s SO good after!)

Makes approx 6 servings (1/3 cup each)

Per Serving: Calories 130; Protein 5 g; Fat 4 g; NET Carbs 16 g; (Fiber 1 g); Sugar 6 g; Sodium 140 mg