Chocolate-Fudge Pudding Cake

For those times you just crave a chocolate dessert!  Yes, this cake really does form its own rich-tasting sauce as it bakes.

Serves - 8  /  Serving Size - approx. 1/2 cup each
Preparation Time: 20 minutes
Cooking Time: 30-35 minutes

1/2 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1/3 cup sugar or 3 tablespoons Splenda Sugar Blend for Baking
1/4 cup unsweetened cocoa powder, sifted [used Dutch-processed]
1-1/2 tsp baking powder
1/2 tsp salt
1 large egg
1/2 cup 1% milk [used buttermilk - for an even moister cake]
2 Tblspn canola oil
2 tsp vanilla extract
3/4 cup semisweet chocolate chips (optional)
1-1/3 cups hot brewed coffee
2/3 cup packed light brown sugar or Splenda Granular [used Splenda brown sugar blend]
1/4 cup chopped walnuts or pecans, toasted
Confectioner's sugar for dusting

1.  Preheat oven 350ºF.  Coat a 1-1/2 to 2 quart baking dish with cooking spray.  Whisk whole-wheat flour, all-purpose flour, sugar (or Splenda Sugar Blend), cocoa, baking powder and salt in a large bowl.  Whisk egg, milk, oil and vanilla in a glass measuring cup.  Add to the flour mixture; stir with a rubber spatula until just combined.  Fold in chocolate chips, if using.  Scrap the batter into the prepared baking dish.  Mix hot coffee and brown sugar (or Splenda Granular) in the measuring cup and pour over the batter.  Sprinkle with nuts.  (It may look strange at this point, but don't worry.  During baking, cake forms on top with sauce underneath.)

2.  Bake the pudding cake until the top springs back when touched lightly, 30 to 35 minutes.  Let cool for at least 10 minutes.  Dust with confectioner's sugar and serve hot or warm.

Exchanges:  2-1/2 other carb  /  1 fat
Calories - 220                         Sodium - 237mg
Total Fat - 7g                          Total Carbs - 38g
   Saturated Fat - 1g                     Dietary Fiber - 2g
   Monounsat Fat - 3g              Protein - 4g
Cholesterol - 27mg

Source:  The EatingWell Diabetes Cookbook by Joyce Hendley and The Editors of EatingWell

Review/Suggestions:

• As strange as it sounds and looks, pouring 1-1/3 cups of coffee over this batter, really does turn into a very thick sauce.  And just as the recipe stated, you really don't taste the coffee.
• For added nutrition, I added 1 teaspoon of wheat germ.
• Due to some dietary restrictions for a few days, I refrained from adding the nuts.  Next time definitely.
• Even though the confectioner's sugar would give this dessert a beautiful presentation, it's really not necessary.  This cake is rich all by itself without adding more sugar.
• If you want to enjoy the decadent smell of chocolate throughout the house, look no further.

Roasted Pork Loin with Orange and Thyme

Want a change of pace in preparing a pork roast?  The orange zest does it!

Serves - 4
Preparation Time: 6 minutes
Cooking Time: 50 minutes

3 cloves garlic, minced
2 teaspoons grated orange zest
1/4 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red-pepper flakes
1 center-cut boneless pork-loin roast (1 pound), well-trimmed
orange wedges or slices

1.  Preheat oven to 375ºF.  Line a 9" x 9" baking pan with foil and coat the foil with olive oil cooking spray.

2.  On a cutting board, combine the garlic, orange zest, thyme, salt, black pepper, and red-pepper flakes.  Chop together until the garlic is finely minced and the ingredients are well blended.  Rub all over the pork.

3.  Place the pork in the prepared pan.  Roast for 50-60 minutes or until an instant-read thermometer inserted in the thickest part registers 155ºF.

4.  Remove the pork from the oven and let it stand for 10 minutes before carving into thin slices.  Serve with orange wedges or slices as a garnish.

Exchanges/Choices:  3-1/2 meat  /  1 fat  /  0 choices
Calories - 170                           Sodium - 370mg
   Calories from Fat - 96            Total Carbs - 1g
Total Fat - 7g                                 Dietary Fiber - 0g
   Saturated Fat - 3g                       Sugar - 0g
Cholesterol - 70mg                     Protein - 25g

Source:  Prevention's The Sugar Solution Cookbook by the Editors of Prevention Magazine and Ann Fittante, MS, RD

Review/Suggestions:

• Ok, this is the second time I've fixed a pork roast and gone by the recipe's directions for cook time.  I honestly am baffled as to how a roast is suppose to be done in only 50 minutes and an internal temp of only 155º?  I mean my meat thermometer states for pork it needs to be 170ºF.  And as for cook time, I remember at least 1 hour, if not closer to 2 hours.  So needless to say, use 50 minutes as a starting point.
• To make this a meal in one dish, I cut red potatoes in half and added them at the same time I put the roast in the oven and then 15-20 minutes before the roast was done, added mushrooms.  Who doesn't love easy cooking and clean up?

 

Pesto Chicken Stuffed Shells

This recipe I found on Pinterest and it is awesome!!!  Even though Dreamfields pasta does not make jumbo shells, the San Giorgrio shells are only 40 net carbs if you have 7 shells.  Believe me, these gems are extremely filling so no fear of going over on your carbs with this meal.

Serves - 4
Preparation Time: 30 minutes
Cooking Time: 30 minutes

12-16 jumbo pasta shells
4 oz cream cheese, softened [used low-fat]
1 cup freshly grated Parmesan or Asiago cheese + 1/4 cup for topping
3 tablespoons prepared pesto (homemade or store bought) [used Pesto w/basil & garlic]
2 cups shredded cooked chicken
2 cloves garlic, minced [skipped since minced garlic was in the pesto sauce]
salt and pepper to taste

1.  In a large pot over high heat, boil water and prepare pasta shells as directed on package.  Cook pasta shells only until al dente (approx. 5 minutes).  The pasta will finish cooking when the dish is baked.  Drain the pasta shells and set aside.

2. In a large bowl, combine the rest of the ingredients, except the 1/4 cup of cheese for the topping.  Fill the pasta shells with the filling and place in a baking dish.  Sprinkle the remaining 1/4 cup of cheese over filled shells.

3. Preheat oven 350ºF and bake shells uncovered for 30 minutes or until shells are bubbling hot and cheese melts.

The results from the Nutrition Analysis I ran for 1 serving (4 shells):
Calories - 462                             Sodium - 697mg
   Calories from Fat - 146           Total Carbs - 35.3g
Total Fat - 16.2                               Dietary Fiber - 2g
   Saturated Fat - 6.3g                      Sugar - 1.1g
   Trans Fat - 0g                          Protein - 41.8g
Cholesterol - 126mg

Source: Pinterest - http://joelens.blogspot.com/2010/05/pesto-chicken-stuffed-shells.html

Review/Suggestions:

• I used chicken that was cut for chicken tenders, but 1 large chicken breast would also work.  Boiled the chicken for 15 minutes making sure there was no pink, drained and rinsed in cool water making it easier to then handle and shred.
• When I showed my friend this recipe, her first comment was to make sure and add some water to the bottom of the dish otherwise the shells would end up dry and tough.  She was right.  Since you only cook the pasta until al dente, the shells were definitely firm to slightly hard.  Since there isn't much liquid in the rest of the ingredients, I'm not sure how the shells would have softened.
• So my modification to this recipe is to add about 2-3 tablespoons of water in the dish after you've finished putting in the stuffed shells.
• I went ahead and doubled the recipe, putting one casserole dish in the freezer.  This was just one of those recipes that I knew would be good.  Already had all the ingredients, so why not take a few extra minutes and put together one for a future dinner?

Roasted Garlic Orange Roughy

Ok, you know me, use what I have - so tried this recipe with cod.  Results - definite keeper!  Oh, and that 40 minute prep time, the garlic is doing all the work (roasting), not you.

Serves - 4  /  Serving Size - 1 fillet
Preparation Time:  40 minutes
Cooking Time: 20 minutes

Cooking spray
Garlic head (the entire bulb)
1-1/2 tsp olive oil (reserve 1 tsp)
4 4-oz orange rough fillets
Dash paprika
1/4 tsp ground black pepper
1/2 tsp salt (optional)

1.  Preheat oven 375ºF.  Coat a baking dish with cooking spray.

2.  Cut the top off a whole head of garlic.  Place cut side up on a medium piece of foil.  Drizzle 1/2 tsp olive oil on the garlic head.  Fold foil up on all sides; seal.  Bake on the oven rack for 40 minutes.  [Roasting the cloves in the casing ensures maximum flavor!]

3.  Remove garlic from foil and squeeze roasted garlic cloves out of husk into a small bowl.  Add 1 tsp olive oil and blend well.

4.  Place fish on baking dish coated with cooking spray.  Spread roasted garlic evenly over each fillet.  Sprinkle each fillet evenly with Parmesan cheese and season with paprika, pepper and salt (optional).

5.  Bake for 20 minutes.

Exchanges/Choices:  1 vegetable  /  4 lean meat
Calories - 190                        Sodium - 130mg
   Calories from Fat - 45         Total Carbs - 5g   w/net carbs - 5g
Total Fat - 5g                             Dietary Fiber - 0g
   Saturated Fat - 1.4g                 Sugar - 0g
   Trans Fat - 0g                       Protein - 30g
Cholesterol - 100mg

Source: The Healthy Carb Diabetes Cookbook by Chef Jennifer Bucko, MCFE & Lara Rondinelli, RD, LDN, CDE

Review/Suggestions:

• I think you could use cod, whitefish, snapper and yes, even orange roughy with this recipe.
• First time roasting garlic.  Talk about easy, as well as a fragrant aroma throughout the house (that is, as long as you like garlic).  And as for removing the cloves, it is as easy as the recipe says - you just squeeze the bulb and out they come.
• Ok, I mixed the parmesan cheese, paprika, pepper and a very small amount of salt together.  It's all going on the fish so why not make it easier?
• Because my fish was still partially frozen, it took about 10 minutes longer in the cooking time.
• As for the potatoes:  I placed the cut halves on foil, drizzled a little olive oil, rosemary, dill & coarse salt on them.  Sealed the foil, put them in the oven the same time I put the garlic in and voilà, they were ready the same time the fish was done.

Carrot Cake Pancakes with Maple-Cream Cheese Spread

Now who said pancakes were just for breakfast?  This was pretty tasty for dinner!

Makes 12 to 14 pancakes, 1/2 cup maple cream cheese spread
Preparation Time: 25 minutes
Cook Time: 15 minutes

SPREAD
3 oz Neufchâtel cheese, at room temperature
2 Tblspn maple syrup + add'l for serving
1/4 tsp ground cinnamon

PANCAKES
1/4 cup walnuts, halved [used finely chopped as this is what I had in the freezer]
1 cup shredded carrot
1-1/2 cups whole grain pastry flour
3/4 cup unbleached all-purpose flour
2 tsp baking powder
1-1/4 tsp ground cinnamon
1/4 tsp ground allspice
1/4 tsp salt
1-1/2 cups soymilk [used regular milk]
1/3 cup packed brown sugar [used Splenda brown sugar]
3 egg whites
2 Tblspn canola oil

To Make The Spread:
In a medium bowl, stir together all the ingredients until blended.  Set aside

To Make The Pancakes:
1.  Preheat oven to 300º.  Spread the walnuts on a baking sheet and toast just until fragrant, 5 minutes or longer.  Chop the nuts and set aside.

2.  Meanwhile, place the carrot in a small microwaveable bowl.  Cover loosely with plastic wrap and microwave on high power for 1 minutes, or until just tender.  Set aside to cool.

3.  In a large bowl, whisk together the whole grain flour, all-purpose flour, baking powder, cinnamon, allspice, salt, and walnuts until blended.  Make a well in the center of the flour mixture.  Add the milk sugar, egg whites and oil and whisk the ingredients together until blended.  Add the cooled carrot and stir just until blended.

4.  Preheat a large nonstick skillet or griddle over medium-high heat and coat with cooking spray.  Ladle 1/4 cup batter for each pancake and cook for 2 minutes, or until bubbles form on the surface.  Flip with a spatula and cook for 1 minute longer, or until cooked through.  (Keep warm in the preheated oven, if needed.)  To serve, spoon a rounded teaspoon of the maple cream cheese spread on each pancake and drizzle with additional maple syrup, if you wish.

Exchanges/Choices:  2 bread  /  1 meat  /  1 fat  /  2 carbs
Calories - 171                                     Sodium - 180mg
   Calories from Fat - 57                    Total Carbs - 25g    w/net carbs - 23g
Total Fat - 7g                                         Dietary Fiber - 2g
   Saturated Fat - 1g                                Sugar - 8g
Cholesterol - 5mg                               Protein - 5g

Source: Prevention's The Sugar Solution Cookbook by the Editors of Prevention magazine with Ann Fittante, MS, RD

Review/Suggestions:

• I also added 2 tablespoons of wheat germ which is high in protein, potassium, iron, riboflavin, calcium, zinc, magnesium and vitamins A, B1 and B3 (both B vitamins help maintain energy levels, healthy muscles, organs, hair and skin.)
• Ok, so as you can see I did not use a 1/4 cup measure for the batter.  Big mistake!  Since these babies are packed with great stuff, they are dense but not doughy when you cook them.
• Next time going to try using buttermilk for even more moisture.
• Didn't have any Neufchâtel cheese, so just used Log Cabin's Sugar-Free maple syrup.  I'm sure that the cream cheese spread would have been really great, but since I was making this for only two people didn't want give in to temptation of using the entire spread.
• Definitely tasty, but again make them small.  One pancake was enough for me.

Quick & Easy: Seared Herbed Chicken Breast

Ok, this dish makes me feel like I'm cooking like a "real chef."  Just call me an ameuter chef geek.

Serves - 4  /  Serving Size - 1 chicken breast
Preparation Time: 5 minutes
Cooking Time: 15 minutes

4 boneless, skinless chicken breasts (about 1-1/2 pounds)
2 tsp minced garlic
2 Tblspn herbes de Provence
1/4 tsp salt
2 Tblspn + 2 tsp olive oil, preferably extra virgin

1.  Preheat oven to 475ºF.  Make several deep, diagonal cuts into the smoother, rounder side of each chicken breast.  In a small bowl, combine the garlic, herbes de Provence, salt and 2 tablespoons of the oil.  Brush mixture on chicken.

2.  Place an ovenproof skillet over high heat.  Pour in the remaining 2 teaspoons oil and add the chicken, cut side down.  Cover and cook for 5 minutes.  Uncover, flip chicken, and slide skillet into preheated oven.  Cook for 10 minutes, or until no longer pink and the juices run clear.  Cut chicken diagonally into slices or serve whole.

Exchanges/Choices:  6 meat  /  2 fat  /  0 carb
Calories - 274                           Sodium - 257mg
Total Fat - 11g                          Total Carbs - 1g
   Saturated Fat - 2g                       Dietary Fiber - 0g
Cholesterol - 98mg                     Protein - 39g

Source: Prevention Diabetes Diet Cookbook by the Editors of America's Leading Healthy Lifestyle Magazine with Ann Fittante, MS, RD

Review/Suggestions:

• I've always served the whole piece, but there usually is just a little too much for one person.  Next time, I will go ahead and cut into pieces. 

Korean Marinated Beef

Tired of preparing flank/round steak the same way?  Then you're in for a treat!

Serves - 4  /  Serving Size - 4 to 5 slices
Preparation Time: 10 minutes
Marinate: 3 hrs or overnight
Cooking Time: 12 to 15 minutes

1 medium onion, diced
1/2 cup light soy sauce
1/4 cup sugar
4 garlic cloves, minced
1/4 cup water
2 Tblspn sesame oil
4 scallions, sliced
1 Tblspn sesame seeds
1/4 tsp black pepper
One 1-pound flank steak (aka round steak or *london broil)

* I had some confusion as to london broil so I checked and found out that this is actually a way that flank/round steak can be cooked.  So even though now you may actually find steak labeled london broil, remember it is still flank or round steak.

1.  In a large resealable plastic storage bag, combine all the ingredients except the steak; mix well.

2.  Score the steak on both sides by making shallow diagonal cuts 1" apart.  Place the steak in the bag, seal, and marinate in the refrigerator for at least 3 hours, or overnight.

3.  Remove the steak from the bag, discarding the marinade.  Heat a large skillet over high heat and cook the steak for 5 to 6 minutes per side for medium-rare, or until desired doneness beyond that.  Thinly slice and serve.

Exchanges:  1/2 carb  /  3 lean meat
Calories - 217                       Sodium - 470mg
   Calories from Fat - 98       Total Carbs - 6g   w/net carbs - 6g
Total Fat - 11g                          Dietary Fiber - 0.0g
   Saturated Fat - 4g                   Sugar - 6g
Cholesterol - 54mg                Protein - 22g

Source:  Mr. Food Every Day's a Holiday Diabetic Cookbook By Art Ginsburg

Review/Suggestions:

• After mixing up the ingredients for the marinade, it looked and smelled so good.  I had a hard time discarding it, even though the directions said to.  I mean here was this great liquid with all these beautiful ingredients.  I asked a friend just to confirm what I suspensioned as the reason for discarding [due to the marinade soaking up the raw meat juice and fat].  So next time, after making the marinade, I will divide it up.  Most will be used to marinade the meat and the other part I will place in a saucepan, heat and use as a sauce to accompany the meat.