Monthly Archives: March 2008

Potato Soup

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Submitted by Wally
Serves 6

Ingredients

2 carrots 2 stalks celery
4 cloves garlic 1 medium onion or 3 shallots
6 medium potatoes 1 box chicken stock or broth
1 bunch fresh parsley or 2 tbsp dried 3 cans condensed milk
2 tbsp butter 2 tbsp flour
6 dashes Worcestershire sauce 8 dashes Chalula Hot Sauce (or your favorite)
½ slab of cooked bacon salt & pepper

Directions

  1. Slice carrots, celery, & potatoes into bite sized pieces & place into a large stock pot or Dutch oven. Thinly slice garlic, onlion (or shallots), & parsley & add to the vegetation.
  2. Add chicken stock to pot until it just covers the vegetables; if thgere is not enough to cover then add water until covered. Bring to a boil then simmer until carrots & potatoes are fork tender.
  3. In a small sauce pan, melt butter over medium heat & add flour after it has melted. Whisk until smooth & fully combined. Continue to whisk & add 1 can of condensed milk as the roué begins to thicken & boil. Add a second can of milk & allow roué to thicken.
  4. Add your roué & remaining can of milk to the vegetables & allow the new mixture to return to a simmer. Add Worcestershire sauce, hot sauce, cooked bacon, & salt & pepper to taste.
  5. Allow the soup to come back to a simmer & allow to simmer about 1 hour on low heat to allow flavors to combine. Serve & enjoy.

Chef’s Note: You can also make this into Clam Chowder by adding 1lb of steamed fresh clams (12 oz canned clams, drained works too) to the soup about 10 minutes before serving. Make it into a chicken corn chowder by adding 4 boneless, skinless chicken breasts (boiled & shredded) & 1 can whole kernel corn into the soup at the same time as the sauces, bacon, and spice (step 4). If thickness of soup is not to your liking when completed, whisk 1 tsp of cornstarch & 1 tbsp of water together until the cornstarch is dissolved. Add this mixture to the soup & it should thicken immediately. Be aware that the roué will not thicken until it reaches a boiling point.

Low Fat Chocolate Chip Banana Nut Bread

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Submitted by randilicious
12 Servings
260 calories, 10.4 g total fat, 36 mg cholesterol, 206 mg sodium, 31.3 g carbohydrate

Ingredients

2 eggs 2/3 c. white sugar
4 very ripe bananas, mashed ¼ c. apple sauce
1/3 c. nonfat milk 1 tbsp extra virgin olive oil
1 tbsp vanilla extract 1 tbsp Kahlua
1¾ c. all purpose flour 2 tsp baking powder
½ tsp baking soda ½ tsp salt
1/3 c. chopped walnuts 1 c. chocolate chips

Directions

  1. Preheat oven to 325°F. Spray bread pan with non-stick cooking spray then lightly dust with flour.
  2. In a large bowl, beat eggs & sugar until light & fluffy. Beat in bananas, apple sauce, milk, olive oil, vanilla extract, & Kahlua.
  3. In a separate bowl, sift together the flour, baking powder, baking soda, & salt.
  4. Stir flour mixture into banana mixture, mixing until well blended.
  5. Fold in walnuts & chocolate chips. Pour batter into prepared pan.
  6. Bake in preheated oven until golden brown & a toothpick inserted into the center of the loaf comes out clean (usually around 1 hour). 
  7. Turn bread out onto a wire rack & let cool.

Low Carb Tiramisu

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Submitted by Carli
Yields 18 Squares
6 Carbs per Square

Cake Ingredients

¼ c. butter ¼ c. heavy cream
2 large eggs ¾ Splenda
½ c. full-fat soy flour 1 tsp baking powder
¼ c. whole wheat or oat flour ½ tsp vanilla extract
¾ c. coffee 1 tbsp Splenda

Topping Ingredients

16 oz. cream cheese 1/3 c. Splenda
½ rum extract 2 c. heavy cream, whipped stiff

Cake Directions

  1. Preheat oven to 375°F.
  2. Spray a 13″x9″ pan with a non-stick cooking spray. In a small pan, heat the butter & cream until steaming hot. In a large bowl, beat eggs at high speed until light in color (don’t underbeat — they should become a pale lemony color.) Gradually beat in the ¾ c. Splenda & beat for 2 minutes. Lightly spoon the soy flour into a measuring cup & level off. Add wheat or oat flour, baking powder, salt, vanilla & hot cream mixture. Beat at low speed until smooth; pour into prepared pan.
  3. Bake at 375°F for 14-16 minutes or until cakes springs back when lightly touched in the center.
  4. In a 1 c. measure, combine coffee & 1 Tbsp. Splenda; mix well. Drizzle this over the warm cake. Cool completely.

Topping Directions

  1. In a large bowl beat the cheese until smooth & creamy. Beat in Splenda & rum extract. 
  2. In a large bowl, beat the cream until stiff peaks form; fold into cheese mixture until combined. 
  3. Spread evenly over cooled cake. Cover & chill at least 4 hours or overnight. To serve, cut into squares. Store in the refrigerator.

Mexican Beans & Rice

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6 Servings
206 Cal; 1g Fat (6% calories from fat); 6g Pro; 41g Carb; 0mg Chol; 319mg Sod

Ingredients

1 c. long-grain white rice, uncooked ½ tsp olive oil
1 c. onions, chopped 1 c. celery, sliced
1 clove garlic, minced 15 oz. pinto beans, canned, drained, & washed
8 oz. no-salt-added tomato sauce ½ c. water
1 tbsp ketchup 1 tsp chili powder
¼ tsp hot pepper sauce

Directions

  1. Cook rice according to package directions. 
  2. In a skillet, heat oil over medium heat add onions, celery, & garlic. Cook & stir until crisp-tender. 
  3. Add pinto beans, tomato sauce, water, ketchup, chili powder, & hot pepper sauce. Heat thoroughly, stirring occasionally. 
  4. Serve over rice.

Chicken Souffle

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8 servings
Cal 228, Fat 3g, Pro 11g, Carb 39g, Chol 80mg, Sod 726mg.

Ingredients

2 c. chicken breast strips, cooked & cubed 1½ c. long-grain white rice, cooked
3 whole hard-boiled eggs, chopped ½ c. onions, chopped
¼ tsp salt 10¾ oz. low-fat cream of mushroom soup
¾ c. fat-free mayonnaise 1 c. Rice Krispies cereal

Directions

  1. Preheat oven to 375°F.
  2. Spray a 2 qt. casserole dish with non-stick cooking spray & set aside.
  3. Combine chicken, rice, eggs, onions, & salt in a medium mixing bowl. Mix well.
  4. Fold in mushroom soup & mayonnaise. Mix well.
  5. Spoon & spread mixture evenly into prepared dish.
  6. Sprinkle Rice Krispies over top.
  7. Bake for 45 minutes.