Archive for the ‘Vegetarian (Or could be made so, easily!)’ Category

 

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LEMON RICOTTA PANCAKES

So gorgeous, light, fluffy, and softly scented with sunny lemon…pure joy on a lazy morning!

I used plain syrup, but lemon curd or raspberry syrup would be wonderful, too.

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Printable Recipe

1/2 cup flour

1/4 cup almond flour

1 teaspoon baking powder

pinch of salt

pinch freshly grated nutmeg

1 cup ricotta cheese

2 eggs, separated

1/3 cup milk

2 tablespoon Splenda granular

2 teaspoon lemon juice

1 teaspoon lemon zest

1/4 teaspoon poppy seeds – optional

Combine flour, almond flour, baking powder, salt, and nutmeg. Set aside. Whip egg whites to soft peeks and set aside.  Whisk together ricotta, egg yolks, milk, Splenda granular, lemon juice, zest, and poppy seeds.  Stir into flour mixture just til moistened. Gently fold in egg whites. Drop by rounded tablespoonfuls  onto griddle sprayed with butter flavor spray (or regular). Cook until golden, turning once.

These keep great in fridge or frozen, stacked on each other wrapped in plastic. Makes 6 servings. Per Serving: 160 Cal; 10 g Protein; 8 g Tot Fat; 12 g Carb; 1 g Fiber; 2 g Sugar; 59 mg Sodium

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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

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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

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PUMPKIN-CRUNCH GRANOLA

When I get to eat a sweet and satisfy a crunch with good-for-me complex carbs – that’s a good day!  This mix is everything you love a granola to be.  Slightly sweet, spicy, nutty, crunchy, nice-sized chunks, and lots of oats.  

Oh, and it makes your house smell like Pumpkin Pie.  There’s never anything awful about that.

Add this to some Greek-style yogurt with a Gold Caramel Sauce swirl – super.   In a bowl with a little almond milk – fabulous.  Sprinkled as a crust on Apple Crisp – so good.  

Don’t leave out the egg yolk – it’s for the “clump factor”.  Without the stickiness that sugar gives the clumps are lost!  Adding some chopped dried cranberries/cherries/raisins or some chocolate chunks would be wonderful, too.

(Thanks to Lynne  for the inspiration!)

Personally, I think this is better as it sits, so I’d make it ahead and store for a day or two!

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1/4 cup pure pumpkin puree

1/4 cup sugar-free maple syrup (OR agave)

1/3 cup  Whey Low Gold (OR Splenda Granular)

2 tablespoons sugar free Caramel Syrup (OR Vanilla, Toffee, Hazelnut…etc) OR add 2 T. more of maple syrup

1 egg yolk

2 teaspoons Pumpkin Pie Spice (OR 1 t. cinnamon, 1/2 t. ginger, 1/4 t. cloves, 1/8 t. nutmeg)

1 teaspoon vanilla extract

1/4 teaspoon salt

3 cups old-fashioned oats

1 cup chopped pecans (OR walnuts, macadamia nuts, coconut, etc)

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In a medium bowl combine the pumpkin, agave, WL Gold, caramel syrup, egg yolk, spice, vanilla, and salt.  Stir in the oats and nuts until every flake is coated.

Preheat oven to 275 degrees.  Coat a 11 inch baking sheet with vegetable cooking spray and spread the oat mixture evenly.  Bake for 45-60 minutes (stirring every 15 minutes) or until deep brown.  Allow to cool completely on the baking sheet.  Store in an airtight container.  Makes approx 15 (1/4-cup) servings.

Per 1/4 cup: Calories 119; Protein 6 g; Fat 8 g; NET Carbs 11 g; (Fiber4 g); Sugar 4 g; Sodium 41 mg

With Agave:  Per 1/4 cup: Calories 135; Protein 6 g; Fat 8 g; NET Carbs 16 g; (Fiber 4 g); Sugar 8 g; Sodium 41 mg


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STRAWBERRY-RHUBARB SAUCE

If you are blessed with your own – or a neighbor’s! – rhubarb plant you’ll need something to do with it.   How ’bout this ruby deliciousness?!

Tart-sweet, spiced, and vanilla scented – perfect to stir into some plain yogurt or ricotta, over an Oatmeal-Cottage Cheese Pancake, inside a Crepe, or blended into a shake.   I LOVE THIS SAUCE!

Double or triple it, if you can…stick it in your freezer for summer all year long.

PS – if you don’t have any strawberries,  just use another cup of rhubarb.  Either way, it’s beyond yum!

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3  rounded cups finely diced rhubarb

1 cup chopped strawberries (or about 10 frozen)

1/2 – 1 cup Splenda Granular OR Whey Low Granular (adjust to how tart/sweet you like it)

Zest and juice of 1/2 fresh lemon

1/4 teaspoon cinnamon

1/8 teaspoon freshly grated nutmeg

Pinch salt

1 teaspoon vanilla extract

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In a saucepan, over medium heat, combine the rhubarb, strawberries, Splenda, lemon zest/juice, cinnamon, nutmeg, and salt.  Bring to a boil, uncovered, stirring occasionally.  Reduce heat to low and simmer for 20-25 minutes or until fruit is soft and mixture is thickened.  Remove from heat and stir in vanilla.  Makes approx 2 cups.   Serving size approx 1/4 cup.

Per Serving: Calories 20; Protein 1 g; Fat 0 g; NET Carbs 4 g; (Fiber 1 g); Sugar 2 g, Sodium 2 mg

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BROCCOLI-QUINOA CASSEROLE


 You remember this dish… from every church pot luck, community cookbook, and Gramma’s table.  Yes, THAT broccoli-rice casserole.  Bubbly, cheesy, rich, and so very good.  Old-fashioned comfort food, personified.

Since I love using quinoa in everything calling for rice (less starchy, more protein) I thought I’d give it a try in this one.  And it worked just as well.  As you can see in the second photo, it’s the same creamy-dreamy texture and flavor we loved before – only this time it’s not full of rice-carbs that can wreck havoc with blood surgar.  AND the quinoa gives added protein.  How ’bout that?!

I can’t believe how great this turned out!  It’s the perfect side dish for all your meats or a vegetarian option on it’s own.  The old version was a favorite in our house – and now this will DEFINITELY be!

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One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer (*see note for gluten free)

1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.)

2 tablespoons milk

1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)

1/2 teaspoon Splenda/sugar

1/4 teaspoon black pepper

Dash freshly grated nutmeg

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2 cups cooked broccoli

1 1/2 cups  COOKED quinoa (see note)

Feshly grated Parmesan cheese

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To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

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Rinse quinoa in a fine sieve until water runs clear.  In a small saucepan combine the quinoa, water, and salt.  Bring to a boil over high heat.  Reduce heat to low and cover.  Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible.  Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.

In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole.  Sprinkle on a couple tablespoons of Parmesan and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden.  Makes 8 generous 1/2-cup servings.

Per Serving: Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

*NOTE FOR GLUTEN FREE…Progresso makes a Creamy Mushroom Soup that is gluten free…or  here is a recipe for a Cream of Anything Soup.  Haven’t tried it, (a comment-er  below did and loved it…) but it’s been a big hit on a Celiac/Gluten Free forum.)

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Condensed “Cream of Anything” Soup

1 cup cold milk
2 Tbsp cornstarch
1 1/2 Tbsp butter
1 tsp chicken bouillon
1/2 tsp salt
dash of pepper

Instructions
In a small saucepan, whisk milk and cornstarch till well blended.
Stir in butter, bouillon, salt, and pepper.
Heat to a boil, stirring frequently. Simmer on low for one minute more to thicken.
Use in recipes to replace one can of cream of anything soup.

CONDENSED CREAM OF MUSHROOM SOUP:
Stir in a drained 4 ounce can of mushroom pieces to the recipe above.
Use in recipes in place of one can of Cream of Mushroom Soup.

CONDENSED CREAM OF CHICKEN SOUP:
Stir in 1/2 cup cooked chicken pieces to the recipe above.
Use in recipes in place of one can of Cream of Chicken Soup.

CONDENSED CREAM OF CELERY SOUP
Stir in 1/2 cup sautéed chopped celery to the recipe above.
Use in recipes in place of one can of Cream of Celery Soup.

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SPINACH-GORGANZOLA QUICHE CUPS

 

I love quiche in any way, shape, or form.  It’s comforting to me…the possibilities are innumerable…and they are protein-filled while being fairly low in calories.  A complete meal in a finger food!  (I love LOADED quiche, so I added a little more spinach in the ones photographed.)

These freeze wonderfully, so make lots.  It’s not any more work to do a double batch!

(This is my interpretation but, thanks to Shelly of TheWorldAccordingToEggface for the inspiration and tons of variations!)

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1 medium sweet onion, finely diced

2 cloves garlic, minced

2 teaspoons butter

One 10-ounce package frozen, chopped spinach, thawed and squeezed dry

1/2 cup crumbled Gorgonzola cheese

1/4 cup freshly shredded Parmesan cheese

6 eggs

1/2 cup skim milk

1/4 teaspoon salt

1/4 teaspoon salt-free Italian seasoning

1/8 teaspoon black pepper

Dash cayenne pepper

Dash freshly grated nutmeg

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In a small saute pan, heat the butter over medium-low heat.  Add the onion and garlic and cook for 10 minutes, or until softened.   Transfer to a bowl and stir in the spinach and cheeses.

In a medium bowl whisk the eggs until frothy.  Whisk in the milk, salt, Italian seasoning, black pepper, cayenne pepper, and nutmeg.

Preheat oven to 350 degrees.  Spray a regular-sized muffin pan (12 count) with vegetable cooking spray.  Divide the spinach mixture amongst the cups.  Pour the egg mixture over the spinach.  Bake for 20-25 minutes, or until puffed and just set.  Makes 12.  (Can also be done in a deep dish pie plate,  mini muffin tins, or custard cups – depending on what serving size you prefer.)

Per each “cup”:  Calories 101, Protein 8g, Fat 6g, NET Carbs 3g, Sugar 1g, Sodium 112mg

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