SPLENDA OAT BRAN PANCAKES

1 cup oat bran hot cereal, uncooked

1/2 cup all-purpose flour

1/4 cup Splenda Granular

2 tsp baking powder

1/8 tsp salt

1 1/4 cups fat-free milk

1/4 cup egg substitute

Over medium-high to high heat, heat a nonstick griddle or pan.

In a large bowl, combine the oat bran, flour, Splenda, baking powder, and salt; set aside.

With a wire whisk, in a small bowl, whisk together the milk and egg substitute.  Pour this mixture over the dry mixture.  Stir together until the ingredients are just blended and no large dry lumps are visible.

Pour batter, 1/4 cup at a time, onto the hot griddle or pan.  Cook until the pancakes puff and dry around the edges.  Flip and cook until the underside is golden brown. 

Serve with butter or peanut butter and sugar-free syrup.

 

 

HERB TOMATO PIZZA CRUST

1/2 cup whole-wheat flour

1 1/2 to 1 3/4 cups all-purpose flour

1/2 tsp dried parsley flakes

1/2 tsp dried crushed rosemary

1 tsp active dry yeast

1/2 tsp Splenda for baking OR 1/4 tsp sugar and 1/4 tsp Splenda granular

1/4 tsp salt

1/4 tsp pepper

1/2 cup water

1/2 cup tomato juice

1 tsp olive oil

In a large mixing bowl combine the whole-wheat flour, parsley flakes, rosemary, yeast, Splenda, salt and pepper.  In a small saucepan, heat the water, tomato juice, and olive oil to 120 to 130 degrees.  Add liquid ingredients to the dry ingredients beating until smooth.  Stir in the all-purpose flour, using enough to form a soft dough.  Turn the dough out on a lightly floured surface; knead until smooth and elastic, about 5 minutes.  Place the dough in a bowl that has been sprayed with nonstick cooking spray.  Turn over once to coat the top.  Cover and let set in a warm spot away from drafts until doubled in size.  This will take about 45 minutes.  Punch dough down and roll into a 12-inch circle.  Transfer to a round pizza pan and build up sides, stretching as necessary.

To finish into a pizza use your favorite pizza sauce and toppings.  Bake at 400 degrees for 25 to 30 minutes or until crust edges and bottom are browned.

 

 

CAJUN BUTTER

1/2 cup butter, softened

3/4 tsp pepper

1/4 tsp salt

1/4 tsp ground red pepper

1/4 tsp paprika

1/4 tsp thyme

In a small bowl, combine all the above ingredients.  Stir to mix well.  Great on corn on the cob.

 

 

WHOLE WHEAT WAFFLES

1/2 cup whole wheat flour

1/2 cup  unbleached white flour

1 tsp baking soda

1/2 tsp cinnamon

1 egg OR 1/4 cup egg substitute

1 cup buttermilk

1 tbsp canola oil

Place whole wheat flour, unbleached white flour, baking soda and cinnamon in a medium mixing bowl.  In a smaller bowl, beat the egg and add buttermilk and oil.  Lightly oil and then heat your waffle iron.  Stir the egg mixture into the dry ingredients just until combined.  Bake the batter on the hot waffle iron.

Serves 2

 

 

PERFECT PIZZA CRUST

1 pkg active dry yeast

1 3/4 cups warm water (110 degrees)

3 tbsp salad oil

1 tbsp honey

1 tsp salt

4 cups plus unsifted all-purpose flour

In a large bowl, dissolve yeast in warm water.  Beat the oil, salt and honey into the yeast water.  Add the flour and beat adding additional flour until you have a stiff dough.  Turn onto a well floured board and knead until smooth.  Put dough into a greaed bowl; cover and let rise in a warm place until it doubles in size.  Punch down the dough and divide into thirds for thin crust pizza or halves for a thicker crust pizza.  Roll, pat, and stretch dough to fit the pizza pan, forming an edge.  Bake on the lowest rack in 500 degree oven for about 5 minutes for thin crust, 7 minutes for thicker crust.  Spread with your favorite sauce, top with meat, veggies, cheeses to suit your taste.  Diabetics, remember to use plenty of protein.

 

 

BLACK BEAN TOSTADAS

1 cup rinsed, drained canned black beans, mashed

2 tsp chili powder

nonstick cooking spray

4 (8-inch) corn tortillas 1 cup washed, torn romaine lettuce leaves

1 cup chopped tomato

1/2 cup chopped onion

1/2 cup plain nonfat yogurt

2 jalapeno peppers, seeded, finely chopped, optional

Combine the beans and chili powder in a small saucepan; cook 5 minutes over medium heat, stirring often.

Spray a large nonstick skillet with nonstick cooking oil spray.  Heat skillet over medium heat until hot.  Sprinkle tortillas with water; place in skillet, one at a time.  Cook 20 to 30 seconds or until hot and pliable, turning once during cooking.  Spread the bean mixture evenly over the four tortillas.  Layer with lettuce, tomato, onion, yogurt and peppers.  Serve immediately.

Note:  When handling raw jalapeno peppers, were gloves and do not rub face or eyes!

 

 

SUGAR-FREE SWEETENED CONDENSED MILK

1 cup instant nonfat dry milk

1/2 cup boiling water

2/3 cup Splenda

3 tbsp melted butter

Mix all together in a blender.  Store in refrigerator and use in recipes that call for Sweetened Condensed Milk.

 

 

WHOLE WHEAT APPLE WALNUT PANCAKES

1 cup whole-wheat flour

1/4 cup all-purpose flour

1 1/2 tbsp Splenda brown sugar blend

1/4 cup finely chopped walnuts, toasted

1 1/2 tsp baking powder

1 1/4 tsp salt

1 Granny Smith apple, peeled and coarsely shredded (1 cup)

1 cup low-fat milk

1 tbsp canola oil

1/2 tsp vanilla extract

1 egg

Combine flours, brown sugar, walnuts, baking powder, and salt together in a large bowl.  Stir well to mix.  Add the apple.  Toss to coat apple.  Combine milk, oil, vanilla, and egg; mix well.  Add milk mixture to the flour mixture, stirring until smooth.  Spoon approximately 1/3 cup of batter onto a hot nonstick griddle or skillet for each pancake.  Turn when tops are covered with bubbles and the edges look cooked.  Serve with butter and sugar-free maple-flavored syrup.

Yield: 8 pancakes

 

 

 FRESH SALSA

8 med tomatoes, chopped

3/4 cup sliced green onions

1/3 cup finely chopped fresh cilantro

1/3 cup finely chopped onion

2 small jalapeno peppers, finely chopped (seeded if you don't want much heat)

1 can (2 1/4 oz) sliced ripe olives, drained

3 1/2 tsp fresh lime juice

1 tbsp cider vinegar

1 tbsp light olive oil

 1 to 2 tsp chili powder (depending on your taste)

1 to 2 tsp ground cumin (depending on your taste)

1 tsp garlilc powder

1 tsp dried oregano

1/4 tsp salt

Combine all ingredients in a large bowl.  Cover and refrigerate overnight. 

Yields 8 cups.

  

  

ZUCCHINI PICKLES

1 lb zucchini

1 small yellow onion

2 tbsp kosher salt

2 cups cider vinegar

1 cup Splenda

1 tsp dry mustard

1 1/2 tsp crushed mustard seeds

Scant 1 tsp turmeric

Wash and trim zucchini; cut into thin slices.  Peel onion and also cut into thin slices.  Combine zucchini and onion in a large, shallow glass bowl.  Add salt and toss to evenly distribute.  Add a few ice cubes and cold water to cover all the zucchini and onions.  Stir to dissolve salt.  Let set one hour.  Feel and taste a slice of zucchini; it should be slightly softened.  Drain and pat dry.

In a small saucepan, combine the vinegar, Splenda, dry mustard, mustard seeds, and turmeric.  Simmer mixture for three minutes.  Set aside until just warm to the touch.  Caution:  if you do not cool this mixture down, it will make your pickles soft instead of crisp.

Put zucchini and onion mixture in a large dry bowl.  Pour the cooled brine mixture over the vegetable mixture.  Stir to distribute the spices.  Transfer to  canning jars. Seal tightly and refrigerate for at least a day before serving.  This will allow the flavors to mellow and the spices to permeate the zucchini turning them a brillant chartreuse green.

  

 

EASY CINNAMON SPREAD

1/4 cup softened butter or margaine

1/4 cup packed brown sugar

1 tsp ground cinnamon

1/4 tsp ground nutmeg

Combine all ingredients in a small mixing bowl. 

For a quick and easy "French toast" spread this mixture on whole-wheat toast or mini whole-wheat bagel halves.

  

  

PIMIENTO CHEESE SPREAD

1 cup shredded low-fat process American cheese

1 cup low-fat cottage cheese

2 jars (4-oz each) diced pimiento, drained

Put all ingredients into a food processor, add lid and pulse several times until coarsely blended.

Place in a covered bowl and store in refrigerator.

This can be spread on whole-grain bread for a quick sandwich.  Eat sandwich with a boiled egg, if desired.

1/4 cup spread = 48 calories, 2 g carbs, 7 g protein

   

  

FREEZER PICKLES

7 cups sliced cucumbers

1 cup sliced or diced onion

1/2 cup chopped bell pepper

3 tbsp salt

2 cup Splenda

1 cup vinegar

1 tsp celery seed

Cover cucumbers, onions, and peppers with salt and let stand one hour.  Drain.  Mix and add Splenda, vinegar, and celery seed.  Pour over cucumber mixture.  Put into freezeable containers and freeze or let stand in refrigerator for 3 days before eating.

 

 

PEACH SAUCE FOR MEATS

1 tbsp olive oil

2 cups sliced red onion

3 cups peeled chopped peaches

2 cups chopped tomatoes

2 tbsp fresh ginger, minced or 1 tbsp ground ginger

1/2 cup cider vinegar

juice from 1/2 large orange + water to make 1/2 cup

5 tbsp Splenda brown sugar blend

1 tsp ground allspice

1/4 tsp salt, optional

1/4 tsp black pepper

In a large nonstick skillet over medium-high heat, heat olive oil.  Add the onion and saute about 10 minutes, stirring frequently.  Add peaches, tomato, and ginger; cook 2 minutes.   Add remaining ingredients and bring to a boil.  Reduce heat and simmer 20 minutes.  Place mixture in a food processor or blender and process until smooth.

Yield 3 cups

Keep leftover sauce in refrigerator.

Great served over pork.

1 tablespoon = approximately 16 cal, 3 carbs and 0 protein

 

 

CORN AND TOMATO RELISH

This is a great relish to serve over steak or other meats.

2 cups fresh corn kernels

1 cup chopped, seeded tomato

1/4 cup chopped bottled roasted red bell peppers

2 tbsp sherry vinegar

1 tbsp extra-virgin olive oil

3/4 tsp kosher salt

Chopped fresh parsley, optional

Spray a large non-stick skillet with cooking oil spray and heat over medium-high heat.  Add corn to skillet and saute 5 minutes until lightly browned.  Remove from the heat, stir in tomato and remaining ingredients, except parsley.  Spoon over steak or other meat.  Garnish with parsley if desired.

 

 

GELATIN FRUIT MOLD

2 1/2  cups boiling water

1 large box sugar-free strawberry-flavored gelatin

1/2 cup cold pure orange juice mixed with 1/2 cup cold water

1 can (8 oz) pineapple chunks, in their own juice; drained

1 can (11 oz) mandarin oranges, drained

1/2 cup chopped pecans

In a large bowl, pour gelatin powder and add boiling water.  Stir at least 3 minutes to be sure all gelatin is thoroughly dissolved.  Stir in cold juice/water mixture.  Refrigerate about 1 1/2 hours or until thickened enough that a spoon drawn through the gelatin will leave an impression.  Stir in fruit and nuts.  Spoon into a 6-cup mold that has been sprayed with no-stick cooking spray.  Refrigerate at least 4 hours or until firm.  Unmold.

Note:  Do not use fresh pineapple as gelatin will not set.

 

 

CHILI-CHEESE FLAVORED POPCORN

1/4 cup melted butter

1 teaspoon chili powder

2 qts popped corn

1/2 cup grated Parmesan cheese

Place popped corn in large bowl that hot butter won't melt.  Mix chili powder into butter and drizzle over popped corn.  Toss until well coated.  Add cheese and again toss to coat evenly.

 

 

SAUSAGE AND PEAR STUFFING

2 tsp extra-virgin olive oil

4 cups whole-grain bread cubes

1 lb mild sausage

1/2 low-sodium chicken broth

4 celery stalks, chopped

1 medium onion, chopped

1 Bosc pear, coarsely chopped

1 tbsp chopped fresh sage

1 large egg, lightly beaten or 1/4 cup egg substitute

1/4 cup chopped fresh parsley

1/4 tsp salt

1/4 tsp freshly ground black pepper

Heat oven to 350 degrees.  Spray a 9x13-inch baking dish with non-stick vegetable oil spray.

Place bread crumbs in a large mixing bowl.  Cook sausage in a skillet over medium-high heat until browned.  Drain well in a colander then add to bread crumbs in bowl.  Put olive oil into a skillet, heat and add celery and onion.  Cook until softened.  Add pear and sage, cook 2 minutes longer.  Put vegetable/pear mixture into bowl with bread and sausage.  Add egg and stir to combine.  Add broth, parsley, salt and pepper; mix well.  Spread mixture into baking dish.  Bake until top is crispy and stuffing is heated through, approximately 1/2 hour.