Three Cheese Chicken Bake
Yield: 12 servings
1/2 cup onion, chopped
1/2 cup green pepper, chopped
3 tablespoons butter
1 can cream of chicken soup
8 ounces mushrooms, sliced
2 ounces pimientos, chopped
1/2 teaspoon dried basil
3 cups cooked chicken, diced
2 cups ricotta cheese or cottage cheese
8 ounces Cheddar cheese, shredded
1/2 cup Parmesan cheese, grated
Method:
In a skillet, sauté onion and green pepper in butter until tender. Remove from the heat. Stir in the
soup, mushrooms, pimientos and basil; set aside.
In a large bowl, chicken and cheeses; add mushroom sauce and mix well. Transfer to a greased 13 x 9 x
2−inch baking dish. Bake, uncovered, at 350 degrees F for 40 to 45 minutes or until bubbly.
Per Serving:
185 Cal (59% from Fat, 27% from Protein, 14% from Carb); 13 g Protein; 12 g Tot Fat;
6 g Carb; 1 g Fiber; 316 mg Calcium; 1 mg Iron; 448 mg Sodium; 38 mg Cholesterol
Three Cheese
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Ham and Cheese Roll
Yield: 8 servings
8 ounces cream cheese, softened
2 cup Cheddar cheese, shredded
1 teaspoon grated onions
1 teaspoon dry mustard
1/2 teaspoon paprika
2 1/4 ounces deviled ham
1 tablespoon parsley flakes
1/2 cup pecans, chopped
Method:
Parsley sprigs
Combine first 7 ingredients, mixing well; chill thoroughly.
Shape into an 8−inch roll, and coat with pecans. Chill.
Garnish with parsley, and serve with assorted crackers.
Per Serving:
285 Cal (81% from Fat, 15% from Protein, 3% from Carb); 11 g Protein; 26 g Tot Fat; 2
g Carb; 1 g Fiber; 269 mg Calcium; 1 mg Iron; 289 mg Sodium; 66 mg Cholesterol
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Cheesecake Cookies
Yield: 16 servings
5 tablespoons butter, softened
1 cup oat flour
8 ounces cream cheese, softened
2 tablespoons heavy cream
1/2 teaspoon vanilla extract
1/3 cup Brown Sugar Twin, packed
1/2 cup Splenda
1 egg
1 tablespoon lemon juice
Heat oven to 350 degrees F.
Method:
In a medium bowl blend thoroughly butter, Brown Sugar Twin and flour with a fork until mixture
resembles coarse crumbs. Put 1 cup of the mixture aside for topping. Press remaining mixture into an
8−inch square baking dish; bake for 15 minutes.
In another bowl combine sugar and cream cheese, mixing until smooth. Thoroughly beat in egg, heavy
cream, lemon juice and vanilla extract. Spread over the baked crust and sprinkle with remaining
brown sugar mixture. Bake for 25 minutes. Let cool, then chill for at least 1 hour.
Per Serving:
91 Cal (77% from Fat, 6% from Protein, 17% from Carb); 2 g Protein; 9 g Tot Fat; 5 g
Carb; 1 g Fiber; 15 mg Calcium; 0 mg Iron; 89 mg Sodium; 40 mg Cholesterol
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Cheese−Crusted Chicken with Cream
Yield: 4 servings
4 pound broiler−fryer chicken
1 tablespoon butter, melted
5 ounces gruyere cheese, shredded
1 tablespoon Dijon Mustard
3/4 cup heavy cream
Method:
Remove chicken neck and giblets; reserve for other uses. Pull off and discard lumps of fat. Rinse
chicken inside and out, then pat dry. Brush skin with butter. Place chicken, breast up, on a rack in a 12
x 15−inch roasting pan. Roast, uncovered, in a 375 degree oven until a meat thermometer inserted in
thickest part of thigh (not touching bone) registers 185 degrees, or until meat at thighbone is no longer
pink (cut to test), about 1 hour.
Using poultry shears or a knife, cut chicken into quarters. Arrange pieces, skin side up and slightly
apart, in a shallow ovenproof serving dish (use a 9 x 13−inch rectangular or 12− to 15−inch oval dish).
Sprinkle with 3/4 cup of the cheese. Return to oven and turn off heat. Skim and discard fat from pan
drippings. Stir in mustard and 3/4 cup of the cream; bring to a boil over high heat and boil, stirring,
until shiny bubbles form 3 to 4 minutes. Remove from heat, add remaining 1/2 cup of cheese, and stir
until cheese is melted and sauce is smooth (if necessary, thin sauce with a little more cream). Keep
sauce warm.
Broil chicken 4 to 5 inches below heat until cheese is bubbly, about 1 minute. Pour sauce around
chicken.
Per Serving:
957 Cal (71% from Fat, 29% from Protein, 1% from Carb); 68 g Protein; 74 g Tot Fat; 1
g Carb; 0 g Fiber; 410 mg Calcium; 5 mg Iron; 201 mg Sodium; 375 mg Cholesterol
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Cheese Crackers
Yield: 18 servings
1/2 pound Cheddar, shredded
16 tablespoons butter, softened
1/2 cup Splenda
3 cups soy flour
Method:
Combine cheese and butter. Stir in remaining ingredients; shape into a roll and chill until ready to
bake.
Preheat oven to 375°F.
Slice roll very thinly; place on cookie sheets and bake about 10 minutes. Makes 6 to 8 dozen. 4 crackers
per serving.
Per Serving:
203 Cal (74% from Fat, 16% from Protein, 9% from Carb); 9 g Protein; 18 g Tot Fat; 5 g
Carb; 0 g Fiber; 121 mg Calcium; 1 mg Iron; 184 mg Sodium; 41 mg Cholesterol
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Baked Three Cheese and Egg Casserole
Yield: 12 servings
7 eggs
1 cup heavy cream
1 Splenda packet
4 cups Monterey jack cheese
4 ounces cream cheese
16 ounces small curd cottage cheese
2/3 cup butter, melted
1/2 cup soy flour
1 teaspoon baking powder
Method:
Preheat oven to 350*F (175*C). Grease a 3−quart casserole dish; set aside.
Beat together eggs, milk and sugar. Add cheeses and melted butter and mix well. Stir in flour and
baking powder and pour into a prepared dish. Bake for 45 to 50 minutes or until knife inserted in
center comes out clean. Cut into squares and serve.
Per Serving:
406 Cal (75% from Fat, 23% from Protein, 2% from Carb); 23 g Protein; 34 g Tot Fat; 2
g Carb; 0 g Fiber; 374 mg Calcium; 1 mg Iron; 419 mg Sodium; 237 mg Cholesterol
Baked Three
Saturday, June 27, 2009
Chicken
Chicken and Mushroom Soup
Yield: 2 servings
1/2 pound boneless chicken breast
2 cups chicken stock
1 cup fresh mushrooms, quartered
4 tablespoons sesame oil
2 tablespoons Sherry
2 tablespoons fresh parsley, chopped
Method
Thinly slice the chicken breast meat.
Bring the chicken stock to a rolling boil and add the chicken and mushrooms. When the soup starts to
boil again and all of the ingredients float to the top, remove from heat. Add the sesame oil and sherry
and taste for seasoning. Add salt and pepper if necessary.
Serve in individual soup bowls, and sprinkle the parsley on top.
Per Serving:
499 Cal (62% from Fat, 35% from Protein, 4% from Carb); 41 g Protein; 33 g Tot Fat; 4
g Carb; 1 g Fiber; 35 mg Calcium; 2 mg Iron; 852 mg Sodium; 96 mg Cholesterol
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Chicken Acapulco with Creamy Shrimp Sauce
Yield: 4 servings
4 large Poblano peppers
1/4 cup chopped onion
1/2 pound shrimp, lightly cooked, peeled and chopped
1/4 cup cilantro, chopped
1/4 pound Monterey Jack Cheese, shredded
2 boneless chicken breasts, halved and pounded flat
2 teaspoons white pepper
Salt, to taste
12 (6−inch) long strings
Oil, for frying
3 shallots, diced
1 cup white wine
1/2 cup chicken broth
1 pound small shrimp
2 cups whipping cream
3/4 pound butter
Method:
ROAST PEPPERS: Place poblano peppers under the broiler and char on all sides. Put in plastic bag
and freeze 10 minutes.
Remove from freezer, rub off peel, then slit to remove seeds under running water.
Preheat oven to 400 degrees F.
In a medium sauté pan, sauté onion, shrimp, and cilantro until the shrimp are almost cooked, about 5
minutes. Place mixture into a bowl, add the cheese and set aside.
TO ASSEMBLE: Lay the four prepared chicken breasts flat, skin−side down. Season with salt and
white pepper. Layer each breast with one pepper and 2 to 3 tablespoons shrimp/cheese mixture over
pepper. Roll each breast tightly to form a cylinder. Tie each cylinder in 3 places, both ends and in the
middle.
In a skillet, heat about 1/4−inch of oil. Lightly brown chicken breasts, one at a time, on all sides.
Remove from heat, transfer to a oven−proof dish and bake for 10 minutes until golden brown. Remove
from oven.
Cut strings and slice chicken into 1−inch roulades (rounds). Drizzle a few tablespoons of Creamy
Shrimp Sauce onto a plate and arrange the roulades on top of the sauce.
TO MAKE CREAMY SHRIMP SAUCE: In a saucepan over medium−high heat, combine shallots and
wine. Cook until reduced by three−fourths. Add stock/broth and shrimp and cook until reduced by
half. Add the cream and reduce again by half. Whisk in the butter by tablespoons. Cook until butter
melts and sauce is well−blended. Remove from heat.
Per Serving:
1214 Cal (77% from Fat, 20% from Protein, 3% from Carb); 59 g Protein; 101 g Tot Fat;
9 g Carb; 1 g Fiber; 388 mg Calcium; 6 mg Iron; 1262 mg Sodium; 575 mg Cholesterol
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Chicken Baked in Sour Cream
Yield: 4 servings
2 1/2 to 3 pound fryer chicken, cut up
1/2 cup oat flour
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup cooking oil
3 tablespoons dry onion soup mix
1 cup sour cream
1/2 cup heavy cream
Method:
Mix flour, salt and pepper. Dredge chicken through flour mixture.
Heat oil in skillet over medium heat. Add chicken and brown on all sides. Place browned chicken in 13
x 9 x 2−inch pan.
Combine soup mix, sour cream and milk in small saucepan. Cook over low heat until hot. Do not boil.
Pour over chicken. Cover and bake in moderate oven (350 degrees) 1 hour or until tender.
Per Serving:
295 Cal (86% from Fat, 3% from Protein, 12% from Carb); 2 g Protein; 31 g Tot Fat; 10
g Carb; 2 g Fiber; 78 mg Calcium; 0 mg Iron; 626 mg Sodium; 46 mg Cholesterol
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Chicken Deviled Eggs
Yield: 12 servings
6 hard boiled eggs
1/2 cup chicken breast, cooked and chopped fine
3 tablespoons mayonnaise
1 tablespoon grated onion
1 teaspoon Dijon mustard
1/2 teaspoon dry mustard
1/4 teaspoon hot pepper sauce
1 tablespoon parsley, minced (for garnish).
Method:
Cut eggs lengthwise in half. Remove yolks and place in a small bowl.
Mash yolks with a fork. Add chicken, mayonnaise, onion, Dijon mustard, dry mustard, hot sauce, and
parsley. Blend well. Stuff egg whites with yolk mixture. Sprinkle tops with paprika to garnish. Cover
and refrigerate until serving time.
Per Serving:
81 Cal (72% from Fat, 25% from Protein, 3% from Carb); 5 g Protein; 6 g Tot Fat; 1 g
Carb; 0 g Fiber; 15 mg Calcium; 0 mg Iron; 111 mg Sodium; 113 mg Cholesterol
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Chicken Florentine
Yield: 4 servings
1/2 pound fresh spinach, stems removed, washed
4 tablespoons butter
1 large onion, cut into rings
6 ounces mushrooms, sliced
1/3 cup dry white wine
1 tablespoon soy flour
1 cup sour cream
1 pinch garlic powder
4 ounces sharp Cheddar cheese, grated
2 boneless, skinless chicken breasts
Method :
Steam spinach until wilted; drain and chop.
Melt 2 tablespoons of butter in large skillet and sauté onions until golden. Remove onions
with slotted spoon, mix with spinach and place in buttered casserole.
Add 1 tablespoon butter to skillet. Brown chicken and remove to warm plate.
Sauté mushrooms in remaining butter and remove to plate with chicken. Add wine to pan and then stir
in flour. Slowly add sour cream and stir until hot and thickened. Add chicken, mushrooms, and garlic
powder. Place on spinach, sprinkle with cheese and bake uncovered at 350 degrees F for 20 to 30
minutes.
Per Serving:
390 Cal (77% from Fat, 13% from Protein, 10% from Carb); 12 g Protein; 33 g Tot Fat;
10 g Carb; 3 g Fiber; 367 mg Calcium; 2 mg Iron; 376 mg Sodium; 86 mg Cholesterol
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Chicken Prosciutto with Mushroom Sauce
Yield: 6 servings
3 boneless, skinless whole chicken breasts
1/4 cup chopped onion
2 tablespoons Dijon mustard
1 cup heavy cream
1/2 pound fresh mushrooms, sliced
1 pound frozen broccoli
Paprika
5 tablespoons butter or margarine
1/4 cup flour
1 cup chicken broth
1/4 cup white wine
4 ounces Swiss cheese, grated
6 thin slices ham (or prosciutto)
Method:
Place one chicken breast between two pieces of plastic wrap and pound with mallet until about 1/4 inch
thick. Repeat with remaining chicken breasts. Set aside.
Heat oven to 400 degrees F.
In a large skillet over medium heat, melt 2 tablespoons of butter or margarine. Cook chicken in butter
or margarine until lightly browned on both sides, about 5 minutes. Remove the chicken.
In the same skillet, melt the remaining 3 tablespoons of butter or margarine. Add the onions and sauté
until tender, about 2 minutes. Remove from heat. Stir in flour and mustard. Gradually add chicken
broth, half and half (or gravy) and wine (or water). Add mushrooms. Cook over low heat until mixture
thickens and boils, stirring constantly.
Add 1/2 of the Swiss cheese, and stir until melted.
Arrange broccoli on the bottom of an ungreased 13 x 9−inch baking pan. Spoon half (2 cups) of the
sauce over the broccoli. Alternate ham (prosciutto) and chicken breasts, slightly overlapping, over the
sauce and broccoli down the center of the dish. Tuck ends of ham slices under the chicken. Pour the
remaining sauce over the chicken. Bake at 400 degrees F for 20 to 30 minutes, or until chicken is tender.
Remove from oven, and sprinkle with remaining Swiss cheese, and paprika. Bake an additional 2
minutes or until cheese is melted.
Per Serving:
350 Cal (64% from Fat, 26% from Protein, 9% from Carb); 23 g Protein; 25 g Tot Fat; 8
g Carb; 1 g Fiber; 215 mg Calcium; 1 mg Iron; 375 mg Sodium; 109 mg Cholesterol
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Chicken Salad Bake
Yield: 8 servings
1 cup sliced celery
1/2 cup chopped onion
3 tablespoons butter
1 1/2 cups mayonnaise
1 1/2 cups heavy cream
2 tablespoons lemon juice
Salt and pepper
5 chicken breasts, cooked and chopped
2 cans water chestnuts, sliced
2 cups Cheddar cheese, shredded
Method:
Sauté the celery and onion in the butter. Pour into a large mixing bowl. Add remaining ingredients.
Mix well. Pour into greased 9 x 13−inch casserole. Bake at 350 degrees F for 45 minutes.
Per Serving:
640 Cal (81% from Fat, 16% from Protein, 3% from Carb); 26 g Protein; 58 g Tot Fat; 4
g Carb; 1 g Fiber; 278 mg Calcium; 1 mg Iron; 544 mg Sodium; 146 mg Cholesterol
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Chili−Orange Chicken
Yield: 6 servings
2 pounds boneless chicken thighs
1 small onion, finely chopped
2 cloves garlic, minced
2 teaspoons grated orange peel
1 tablespoon dried and ground chiles
1 tablespoon cocoa
1/2 teaspoon sugar
1/2 teaspoon cinnamon
1 teaspoon ground cumin
1/3 cup orange juice
1/4 cup cream sherry
Salt
Orange slices
Xanthan gum or other thickener
Method:
Rinse chicken, pat dry, and cut into 1 1/2−inch chunks.
In a 3−quart or larger electric slow cooker, combine chicken, onion, garlic, orange peel, chiles, cocoa,
sugar, cinnamon, and cumin; mix lightly. Pour in orange juice and sherry. Cover and cook at LOW
setting until chicken is very tender when pierced (6 to 7 hours).
Skim and discard fat from cooking liquid, if necessary; then blend in xanthan gum or other thickener.
Increase cooker heat setting to high; cover and cook, stirring 2 or 3 times, until sauce is thickened
(about 10 more minutes). Season to taste with salt; garnish with orange slices.
Makes 6 servings.
Per Serving:
36 Cal (9% from Fat, 9% from Protein, 82% from Carb); 1 g Protein; 0 g Tot Fat; 6 g
Carb; 1 g Fiber; 15 mg Calcium; 1 mg Iron; 19 mg Sodium; 0 mg Cholesterol
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Yield: 2 servings
1/2 pound boneless chicken breast
2 cups chicken stock
1 cup fresh mushrooms, quartered
4 tablespoons sesame oil
2 tablespoons Sherry
2 tablespoons fresh parsley, chopped
Method
Thinly slice the chicken breast meat.
Bring the chicken stock to a rolling boil and add the chicken and mushrooms. When the soup starts to
boil again and all of the ingredients float to the top, remove from heat. Add the sesame oil and sherry
and taste for seasoning. Add salt and pepper if necessary.
Serve in individual soup bowls, and sprinkle the parsley on top.
Per Serving:
499 Cal (62% from Fat, 35% from Protein, 4% from Carb); 41 g Protein; 33 g Tot Fat; 4
g Carb; 1 g Fiber; 35 mg Calcium; 2 mg Iron; 852 mg Sodium; 96 mg Cholesterol
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Chicken Acapulco with Creamy Shrimp Sauce
Yield: 4 servings
4 large Poblano peppers
1/4 cup chopped onion
1/2 pound shrimp, lightly cooked, peeled and chopped
1/4 cup cilantro, chopped
1/4 pound Monterey Jack Cheese, shredded
2 boneless chicken breasts, halved and pounded flat
2 teaspoons white pepper
Salt, to taste
12 (6−inch) long strings
Oil, for frying
3 shallots, diced
1 cup white wine
1/2 cup chicken broth
1 pound small shrimp
2 cups whipping cream
3/4 pound butter
Method:
ROAST PEPPERS: Place poblano peppers under the broiler and char on all sides. Put in plastic bag
and freeze 10 minutes.
Remove from freezer, rub off peel, then slit to remove seeds under running water.
Preheat oven to 400 degrees F.
In a medium sauté pan, sauté onion, shrimp, and cilantro until the shrimp are almost cooked, about 5
minutes. Place mixture into a bowl, add the cheese and set aside.
TO ASSEMBLE: Lay the four prepared chicken breasts flat, skin−side down. Season with salt and
white pepper. Layer each breast with one pepper and 2 to 3 tablespoons shrimp/cheese mixture over
pepper. Roll each breast tightly to form a cylinder. Tie each cylinder in 3 places, both ends and in the
middle.
In a skillet, heat about 1/4−inch of oil. Lightly brown chicken breasts, one at a time, on all sides.
Remove from heat, transfer to a oven−proof dish and bake for 10 minutes until golden brown. Remove
from oven.
Cut strings and slice chicken into 1−inch roulades (rounds). Drizzle a few tablespoons of Creamy
Shrimp Sauce onto a plate and arrange the roulades on top of the sauce.
TO MAKE CREAMY SHRIMP SAUCE: In a saucepan over medium−high heat, combine shallots and
wine. Cook until reduced by three−fourths. Add stock/broth and shrimp and cook until reduced by
half. Add the cream and reduce again by half. Whisk in the butter by tablespoons. Cook until butter
melts and sauce is well−blended. Remove from heat.
Per Serving:
1214 Cal (77% from Fat, 20% from Protein, 3% from Carb); 59 g Protein; 101 g Tot Fat;
9 g Carb; 1 g Fiber; 388 mg Calcium; 6 mg Iron; 1262 mg Sodium; 575 mg Cholesterol
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Chicken Baked in Sour Cream
Yield: 4 servings
2 1/2 to 3 pound fryer chicken, cut up
1/2 cup oat flour
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup cooking oil
3 tablespoons dry onion soup mix
1 cup sour cream
1/2 cup heavy cream
Method:
Mix flour, salt and pepper. Dredge chicken through flour mixture.
Heat oil in skillet over medium heat. Add chicken and brown on all sides. Place browned chicken in 13
x 9 x 2−inch pan.
Combine soup mix, sour cream and milk in small saucepan. Cook over low heat until hot. Do not boil.
Pour over chicken. Cover and bake in moderate oven (350 degrees) 1 hour or until tender.
Per Serving:
295 Cal (86% from Fat, 3% from Protein, 12% from Carb); 2 g Protein; 31 g Tot Fat; 10
g Carb; 2 g Fiber; 78 mg Calcium; 0 mg Iron; 626 mg Sodium; 46 mg Cholesterol
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Chicken Deviled Eggs
Yield: 12 servings
6 hard boiled eggs
1/2 cup chicken breast, cooked and chopped fine
3 tablespoons mayonnaise
1 tablespoon grated onion
1 teaspoon Dijon mustard
1/2 teaspoon dry mustard
1/4 teaspoon hot pepper sauce
1 tablespoon parsley, minced (for garnish).
Method:
Cut eggs lengthwise in half. Remove yolks and place in a small bowl.
Mash yolks with a fork. Add chicken, mayonnaise, onion, Dijon mustard, dry mustard, hot sauce, and
parsley. Blend well. Stuff egg whites with yolk mixture. Sprinkle tops with paprika to garnish. Cover
and refrigerate until serving time.
Per Serving:
81 Cal (72% from Fat, 25% from Protein, 3% from Carb); 5 g Protein; 6 g Tot Fat; 1 g
Carb; 0 g Fiber; 15 mg Calcium; 0 mg Iron; 111 mg Sodium; 113 mg Cholesterol
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Chicken Florentine
Yield: 4 servings
1/2 pound fresh spinach, stems removed, washed
4 tablespoons butter
1 large onion, cut into rings
6 ounces mushrooms, sliced
1/3 cup dry white wine
1 tablespoon soy flour
1 cup sour cream
1 pinch garlic powder
4 ounces sharp Cheddar cheese, grated
2 boneless, skinless chicken breasts
Method :
Steam spinach until wilted; drain and chop.
Melt 2 tablespoons of butter in large skillet and sauté onions until golden. Remove onions
with slotted spoon, mix with spinach and place in buttered casserole.
Add 1 tablespoon butter to skillet. Brown chicken and remove to warm plate.
Sauté mushrooms in remaining butter and remove to plate with chicken. Add wine to pan and then stir
in flour. Slowly add sour cream and stir until hot and thickened. Add chicken, mushrooms, and garlic
powder. Place on spinach, sprinkle with cheese and bake uncovered at 350 degrees F for 20 to 30
minutes.
Per Serving:
390 Cal (77% from Fat, 13% from Protein, 10% from Carb); 12 g Protein; 33 g Tot Fat;
10 g Carb; 3 g Fiber; 367 mg Calcium; 2 mg Iron; 376 mg Sodium; 86 mg Cholesterol
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Chicken Prosciutto with Mushroom Sauce
Yield: 6 servings
3 boneless, skinless whole chicken breasts
1/4 cup chopped onion
2 tablespoons Dijon mustard
1 cup heavy cream
1/2 pound fresh mushrooms, sliced
1 pound frozen broccoli
Paprika
5 tablespoons butter or margarine
1/4 cup flour
1 cup chicken broth
1/4 cup white wine
4 ounces Swiss cheese, grated
6 thin slices ham (or prosciutto)
Method:
Place one chicken breast between two pieces of plastic wrap and pound with mallet until about 1/4 inch
thick. Repeat with remaining chicken breasts. Set aside.
Heat oven to 400 degrees F.
In a large skillet over medium heat, melt 2 tablespoons of butter or margarine. Cook chicken in butter
or margarine until lightly browned on both sides, about 5 minutes. Remove the chicken.
In the same skillet, melt the remaining 3 tablespoons of butter or margarine. Add the onions and sauté
until tender, about 2 minutes. Remove from heat. Stir in flour and mustard. Gradually add chicken
broth, half and half (or gravy) and wine (or water). Add mushrooms. Cook over low heat until mixture
thickens and boils, stirring constantly.
Add 1/2 of the Swiss cheese, and stir until melted.
Arrange broccoli on the bottom of an ungreased 13 x 9−inch baking pan. Spoon half (2 cups) of the
sauce over the broccoli. Alternate ham (prosciutto) and chicken breasts, slightly overlapping, over the
sauce and broccoli down the center of the dish. Tuck ends of ham slices under the chicken. Pour the
remaining sauce over the chicken. Bake at 400 degrees F for 20 to 30 minutes, or until chicken is tender.
Remove from oven, and sprinkle with remaining Swiss cheese, and paprika. Bake an additional 2
minutes or until cheese is melted.
Per Serving:
350 Cal (64% from Fat, 26% from Protein, 9% from Carb); 23 g Protein; 25 g Tot Fat; 8
g Carb; 1 g Fiber; 215 mg Calcium; 1 mg Iron; 375 mg Sodium; 109 mg Cholesterol
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Chicken Salad Bake
Yield: 8 servings
1 cup sliced celery
1/2 cup chopped onion
3 tablespoons butter
1 1/2 cups mayonnaise
1 1/2 cups heavy cream
2 tablespoons lemon juice
Salt and pepper
5 chicken breasts, cooked and chopped
2 cans water chestnuts, sliced
2 cups Cheddar cheese, shredded
Method:
Sauté the celery and onion in the butter. Pour into a large mixing bowl. Add remaining ingredients.
Mix well. Pour into greased 9 x 13−inch casserole. Bake at 350 degrees F for 45 minutes.
Per Serving:
640 Cal (81% from Fat, 16% from Protein, 3% from Carb); 26 g Protein; 58 g Tot Fat; 4
g Carb; 1 g Fiber; 278 mg Calcium; 1 mg Iron; 544 mg Sodium; 146 mg Cholesterol
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Chili−Orange Chicken
Yield: 6 servings
2 pounds boneless chicken thighs
1 small onion, finely chopped
2 cloves garlic, minced
2 teaspoons grated orange peel
1 tablespoon dried and ground chiles
1 tablespoon cocoa
1/2 teaspoon sugar
1/2 teaspoon cinnamon
1 teaspoon ground cumin
1/3 cup orange juice
1/4 cup cream sherry
Salt
Orange slices
Xanthan gum or other thickener
Method:
Rinse chicken, pat dry, and cut into 1 1/2−inch chunks.
In a 3−quart or larger electric slow cooker, combine chicken, onion, garlic, orange peel, chiles, cocoa,
sugar, cinnamon, and cumin; mix lightly. Pour in orange juice and sherry. Cover and cook at LOW
setting until chicken is very tender when pierced (6 to 7 hours).
Skim and discard fat from cooking liquid, if necessary; then blend in xanthan gum or other thickener.
Increase cooker heat setting to high; cover and cook, stirring 2 or 3 times, until sauce is thickened
(about 10 more minutes). Season to taste with salt; garnish with orange slices.
Makes 6 servings.
Per Serving:
36 Cal (9% from Fat, 9% from Protein, 82% from Carb); 1 g Protein; 0 g Tot Fat; 6 g
Carb; 1 g Fiber; 15 mg Calcium; 1 mg Iron; 19 mg Sodium; 0 mg Cholesterol
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Beef
Beef and Broccoli with Garlic Sauce
Yield: 6 servings
1 pound beef steak
1 tablespoon vegetable oil
1/2 teaspoon salt
1 dash white pepper
1 1/2 pound broccoli
1 teaspoon cornstarch
1 teaspoon sesame oil
1/4 cup chicken broth
2 tablespoons vegetable oil
1 tablespoon vegetable oil
1 tablespoon finely chopped garlic
1 teaspoon ginger root, finely chopped
2 tablespoons brown bean sauce
1 cup canned bamboo shoots, sliced
Trim fat from beef steak; cut beef lengthwise into 2−inch strips. Cut strips crosswise into 1/8−inch
slices. Toss beef, the 1 tablespoon vegetable oil, and the salt and white pepper in a glass or plastic bowl.
Cover and refrigerate 30 minutes.
Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1−inch stems; remove flowerets. Cut
stems into 1−inch pieces. Place broccoli in boiling water; heat to boiling. Cover and cook 2 minutes;
drain. Immediately rinse in cold water; drain. Mix cornstarch, sesame oil and broth.
Heat 12−inch skillet or wok until very hot. Add the 2 tablespoons vegetable oil; rotate skillet to coat
bottom. Add beef; stir−fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until
very hot. Add 1 tablespoon vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root and bean
sauce; stir−fry 30 seconds. Add bamboo shoots; stir−fry 1 minute.
Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds or until thickened.
Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6
g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron; 310 mg Sodium; 57 mg Cholesterol
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Beef Baked with Yogurt and Black Pepper
Yield: 4 servings
6 tablespoons vegetable oil
2 pounds beef stew meat
3 onions, minced
6 garlic cloves
1/2 teaspoon ginger
1/2 teaspoon cayenne
1 tablespoon paprika
2 teaspoons salt
1/2 tablespoon pepper
1 1/4 cups plain yogurt, beaten lightly
Preheat oven to 350 degrees F.
Heat the oil in a wide, flameproof casserole type pot over a medium high flame. When hot, put in as
many meat pieces as the pot will hold easily in a single layer. Brown the meat pieces on all sides and set
them aside in a deep plate. Brown all the meat this way, then remove.
Put the onions and garlic into the same pot and turn the heat down to medium. Stir and fry the
onion−garlic mixture for about 10 minutes or until it has browned.
Now put in the browned meat as well as any juices that might have accumulated in the plate. Also put
in the ginger, cayenne, paprika, salt, and pepper. Stir for a minute.
Now put in the yogurt and bring to a simmer. Cover tightly, first with aluminum foil and then with a
lid, and bake in the oven for 1 1/2 hours. The meat should be tender by now. If it is not tender, add 1/2
cup of boiling water, cover tightly, and bake another 20 to 30 minutes or until meat is tender.
Stir meat gently before serving.
Per Serving: 863 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 59 g Tot Fat;
10 g Carb; 2 g Fiber; 55 mg Calcium; 9 mg Iron; 1324 mg Sodium; 227 mg Cholesterol
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Beef Bourguignon
Yield: 8 servings
1 1/2 cups dry red wine
3 tablespoons extra virgin olive oil
2 tablespoons dry minced onion
1 teaspoon thyme
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon pepper
4 pounds stew beef, 1−inch cubes
1/3 cup flour
1 teaspoon salt
8 slices bacon, diced
24 small white onions
2 garlic cloves, minced
1 pound mushrooms, quartered
Thoroughly combine first 7 ingredients; add beef and marinate at least 3 hours at room temperature,
or overnight in refrigerator.
Drain meat reserving 1 cup of marinade. Place meat in removable liner of slow cooker; sprinkle with
flour and salt and toss to coat meat.
Fry bacon; fry onions in bacon fat until slightly brown, add garlic and fry for 30 seconds; remove
onions, garlic and bacon with slotted spoon and add to meat in liner.
Sauté mushrooms in remaining bacon fat (add butter if needed). Remove mushrooms with slotted
spoon and add to meat−onion mixture. Pour reserved 1 cup of marinade over all. Place liner in base.
Cover and cook on AUTO for 6−7 hours; or LOW for 8−10 hours; or HIGH for 4−5 hours.
Per Serving: 894 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 60 g Tot Fat;
11 g Carb; 2 g Fiber; 65 mg Calcium; 9 mg Iron; 546 mg Sodium; 232 mg Cholesterol
-------------------------------------------------------------------------------------------------------
Beef Patties with Mustard Cream Sauce
Yield: 6 servings
2 pounds ground beef
1 tablespoon butter
1 tablespoon olive oil
2 green onions, chopped
2 garlic cloves, minced
1/4 pound mushrooms, sliced
Salt and pepper, to taste
Mustard Cream Sauce
2/3 cup white wine
2 tablespoons Dijon mustard
2/3 cup heavy cream
2 tomatoes, peeled and chopped
2 tablespoons capers
Shape beef into 6 oval patties. Melt butter in large skillet and add oil. Heat until foaming. Add green
onions and sauté until softened; stir in garlic and sauté for 30 seconds. Add beef patties and cook to
desired degree of doneness. Season with salt and pepper. Set beef patties aside to keep warm on a hot
platter.
In same skillet, sauté mushrooms until limp and add to the warm beef patties.
To prepare Mustard Cream Sauce, deglaze pan with dry white wine. Reduce volume by half. Add
Dijon mustard, heavy cream, tomato and capers. Heat slowly until hot but do not boil.
Pour Mustard Cream Sauce over beef and mushrooms. Sprinkle parsley over top to garnish, if desired.
Per Serving: 509 Cal (63% from Fat, 32% from Protein, 4% from Carb); 39 g Protein; 34 g Tot Fat; 5
g Carb; 1 g Fiber; 35 mg Calcium; 4 mg Iron; 197 mg Sodium; 146 mg Cholesterol
------------------------------------------------------------------------------------------------------------
Beef with Black Mushrooms
Yield: 4 servings
10 Chinese black mushrooms
1/2 pound flank steak
4 teaspoons cornstarch
1 egg white, lightly beaten
1/2 cup vegetable oil plus 2 tablespoon vegetable oil
1 teaspoon ginger root, crushed
1 teaspoon fresh garlic, crushed
1 cup bamboo shoots, drained, rinsed and cubed
1 teaspoon cooking wine
1 teaspoon dark soy sauce
1/2 cup chicken stock
Salt and pepper, to taste
1 scallion, shredded
Place mushrooms in bowl; cover with 1 cup warm water, and soak for 10 minutes. Drain, discard
tough stems and quarter the caps. Set aside.
Trim all fat from meat, and slice in thin strips across the grain of the meat. Place in bowl.
Mix 2 teaspoons cornstarch with 4 teaspoons cold water; add to meat. Add egg white and stir to coat
meat. Set aside.
Mix remaining 2 teaspoons cornstarch with 4 teaspoons cold water; reserve.
Heat a wok over high heat for 30 seconds. Add 1/2 cup oil and swirl around wok. Add 1/2 teaspoon
each ginger and garlic and the beef mix; stir−fry for 2 to 3 minutes.
Remove from wok, draining oil. Put 2 tablespoons oil in wok and heat. Stir−fry remaining 1/2 teaspoon
garlic and ginger until brown. Add reserved beef mix, bamboo shoots, mushrooms and wine. Stir−fry
over high heat for 1 minute.
Add soy sauce, chicken stock, salt and pepper. Thicken with reserved cornstarch mix, stirring gently.
Pour into serving dish, and garnish with shredded scallion.
Per Serving: 195 Cal (59% from Fat, 34% from Protein, 7% from Carb); 17 g Protein; 13 g Tot Fat; 3
g Carb; 0 g Fiber; 8 mg Calcium; 2 mg Iron; 145 mg Sodium; 38 mg Cholesterol
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Bohemian Beef Dinner
Yield: 6 servings
2 pounds beef stew meat, cut into 1−inch pieces
2 tablespoons cooking oil
2 medium onions, chopped
1 garlic clove, minced
1 teaspoon dill weed
1 teaspoon caraway seed
1 teaspoon paprika
1/2 cup water
1 cup sour cream
27 ounces sauerkraut
Additional paprika
In a Dutch oven, brown the beef, half at a time, in oil; drain. Add onions, garlic, dill, caraway, paprika
and water. Cover and simmer for 2 hours or until meat is tender, stirring occasionally.
Stir in sour cream; heat through but do not boil.
Heat sauerkraut; drain and spoon onto a serving platter. Top with the beef mixture. Sprinkle with
paprika.
Per Serving: 588 Cal (60% from Fat, 33% from Protein, 8% from Carb); 48 g Protein; 39 g Tot Fat;
11 g Carb; 4 g Fiber; 113 mg Calcium; 7 mg Iron; 960 mg Sodium; 168 mg Cholesterol
Yield: 6 servings
1 pound beef steak
1 tablespoon vegetable oil
1/2 teaspoon salt
1 dash white pepper
1 1/2 pound broccoli
1 teaspoon cornstarch
1 teaspoon sesame oil
1/4 cup chicken broth
2 tablespoons vegetable oil
1 tablespoon vegetable oil
1 tablespoon finely chopped garlic
1 teaspoon ginger root, finely chopped
2 tablespoons brown bean sauce
1 cup canned bamboo shoots, sliced
Trim fat from beef steak; cut beef lengthwise into 2−inch strips. Cut strips crosswise into 1/8−inch
slices. Toss beef, the 1 tablespoon vegetable oil, and the salt and white pepper in a glass or plastic bowl.
Cover and refrigerate 30 minutes.
Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1−inch stems; remove flowerets. Cut
stems into 1−inch pieces. Place broccoli in boiling water; heat to boiling. Cover and cook 2 minutes;
drain. Immediately rinse in cold water; drain. Mix cornstarch, sesame oil and broth.
Heat 12−inch skillet or wok until very hot. Add the 2 tablespoons vegetable oil; rotate skillet to coat
bottom. Add beef; stir−fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until
very hot. Add 1 tablespoon vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root and bean
sauce; stir−fry 30 seconds. Add bamboo shoots; stir−fry 1 minute.
Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds or until thickened.
Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6
g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron; 310 mg Sodium; 57 mg Cholesterol
-----------------------------------------------------------------------------------------------------
Beef Baked with Yogurt and Black Pepper
Yield: 4 servings
6 tablespoons vegetable oil
2 pounds beef stew meat
3 onions, minced
6 garlic cloves
1/2 teaspoon ginger
1/2 teaspoon cayenne
1 tablespoon paprika
2 teaspoons salt
1/2 tablespoon pepper
1 1/4 cups plain yogurt, beaten lightly
Preheat oven to 350 degrees F.
Heat the oil in a wide, flameproof casserole type pot over a medium high flame. When hot, put in as
many meat pieces as the pot will hold easily in a single layer. Brown the meat pieces on all sides and set
them aside in a deep plate. Brown all the meat this way, then remove.
Put the onions and garlic into the same pot and turn the heat down to medium. Stir and fry the
onion−garlic mixture for about 10 minutes or until it has browned.
Now put in the browned meat as well as any juices that might have accumulated in the plate. Also put
in the ginger, cayenne, paprika, salt, and pepper. Stir for a minute.
Now put in the yogurt and bring to a simmer. Cover tightly, first with aluminum foil and then with a
lid, and bake in the oven for 1 1/2 hours. The meat should be tender by now. If it is not tender, add 1/2
cup of boiling water, cover tightly, and bake another 20 to 30 minutes or until meat is tender.
Stir meat gently before serving.
Per Serving: 863 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 59 g Tot Fat;
10 g Carb; 2 g Fiber; 55 mg Calcium; 9 mg Iron; 1324 mg Sodium; 227 mg Cholesterol
-------------------------------------------------------------------------------------------------------
Beef Bourguignon
Yield: 8 servings
1 1/2 cups dry red wine
3 tablespoons extra virgin olive oil
2 tablespoons dry minced onion
1 teaspoon thyme
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon pepper
4 pounds stew beef, 1−inch cubes
1/3 cup flour
1 teaspoon salt
8 slices bacon, diced
24 small white onions
2 garlic cloves, minced
1 pound mushrooms, quartered
Thoroughly combine first 7 ingredients; add beef and marinate at least 3 hours at room temperature,
or overnight in refrigerator.
Drain meat reserving 1 cup of marinade. Place meat in removable liner of slow cooker; sprinkle with
flour and salt and toss to coat meat.
Fry bacon; fry onions in bacon fat until slightly brown, add garlic and fry for 30 seconds; remove
onions, garlic and bacon with slotted spoon and add to meat in liner.
Sauté mushrooms in remaining bacon fat (add butter if needed). Remove mushrooms with slotted
spoon and add to meat−onion mixture. Pour reserved 1 cup of marinade over all. Place liner in base.
Cover and cook on AUTO for 6−7 hours; or LOW for 8−10 hours; or HIGH for 4−5 hours.
Per Serving: 894 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 60 g Tot Fat;
11 g Carb; 2 g Fiber; 65 mg Calcium; 9 mg Iron; 546 mg Sodium; 232 mg Cholesterol
-------------------------------------------------------------------------------------------------------
Beef Patties with Mustard Cream Sauce
Yield: 6 servings
2 pounds ground beef
1 tablespoon butter
1 tablespoon olive oil
2 green onions, chopped
2 garlic cloves, minced
1/4 pound mushrooms, sliced
Salt and pepper, to taste
Mustard Cream Sauce
2/3 cup white wine
2 tablespoons Dijon mustard
2/3 cup heavy cream
2 tomatoes, peeled and chopped
2 tablespoons capers
Shape beef into 6 oval patties. Melt butter in large skillet and add oil. Heat until foaming. Add green
onions and sauté until softened; stir in garlic and sauté for 30 seconds. Add beef patties and cook to
desired degree of doneness. Season with salt and pepper. Set beef patties aside to keep warm on a hot
platter.
In same skillet, sauté mushrooms until limp and add to the warm beef patties.
To prepare Mustard Cream Sauce, deglaze pan with dry white wine. Reduce volume by half. Add
Dijon mustard, heavy cream, tomato and capers. Heat slowly until hot but do not boil.
Pour Mustard Cream Sauce over beef and mushrooms. Sprinkle parsley over top to garnish, if desired.
Per Serving: 509 Cal (63% from Fat, 32% from Protein, 4% from Carb); 39 g Protein; 34 g Tot Fat; 5
g Carb; 1 g Fiber; 35 mg Calcium; 4 mg Iron; 197 mg Sodium; 146 mg Cholesterol
------------------------------------------------------------------------------------------------------------
Beef with Black Mushrooms
Yield: 4 servings
10 Chinese black mushrooms
1/2 pound flank steak
4 teaspoons cornstarch
1 egg white, lightly beaten
1/2 cup vegetable oil plus 2 tablespoon vegetable oil
1 teaspoon ginger root, crushed
1 teaspoon fresh garlic, crushed
1 cup bamboo shoots, drained, rinsed and cubed
1 teaspoon cooking wine
1 teaspoon dark soy sauce
1/2 cup chicken stock
Salt and pepper, to taste
1 scallion, shredded
Place mushrooms in bowl; cover with 1 cup warm water, and soak for 10 minutes. Drain, discard
tough stems and quarter the caps. Set aside.
Trim all fat from meat, and slice in thin strips across the grain of the meat. Place in bowl.
Mix 2 teaspoons cornstarch with 4 teaspoons cold water; add to meat. Add egg white and stir to coat
meat. Set aside.
Mix remaining 2 teaspoons cornstarch with 4 teaspoons cold water; reserve.
Heat a wok over high heat for 30 seconds. Add 1/2 cup oil and swirl around wok. Add 1/2 teaspoon
each ginger and garlic and the beef mix; stir−fry for 2 to 3 minutes.
Remove from wok, draining oil. Put 2 tablespoons oil in wok and heat. Stir−fry remaining 1/2 teaspoon
garlic and ginger until brown. Add reserved beef mix, bamboo shoots, mushrooms and wine. Stir−fry
over high heat for 1 minute.
Add soy sauce, chicken stock, salt and pepper. Thicken with reserved cornstarch mix, stirring gently.
Pour into serving dish, and garnish with shredded scallion.
Per Serving: 195 Cal (59% from Fat, 34% from Protein, 7% from Carb); 17 g Protein; 13 g Tot Fat; 3
g Carb; 0 g Fiber; 8 mg Calcium; 2 mg Iron; 145 mg Sodium; 38 mg Cholesterol
--------------------------------------------------------------------------------------------------------
Bohemian Beef Dinner
Yield: 6 servings
2 pounds beef stew meat, cut into 1−inch pieces
2 tablespoons cooking oil
2 medium onions, chopped
1 garlic clove, minced
1 teaspoon dill weed
1 teaspoon caraway seed
1 teaspoon paprika
1/2 cup water
1 cup sour cream
27 ounces sauerkraut
Additional paprika
In a Dutch oven, brown the beef, half at a time, in oil; drain. Add onions, garlic, dill, caraway, paprika
and water. Cover and simmer for 2 hours or until meat is tender, stirring occasionally.
Stir in sour cream; heat through but do not boil.
Heat sauerkraut; drain and spoon onto a serving platter. Top with the beef mixture. Sprinkle with
paprika.
Per Serving: 588 Cal (60% from Fat, 33% from Protein, 8% from Carb); 48 g Protein; 39 g Tot Fat;
11 g Carb; 4 g Fiber; 113 mg Calcium; 7 mg Iron; 960 mg Sodium; 168 mg Cholesterol
Almond
Almond Cookies
Yield: 24 servings
1 1/4 cups almond flour
1 cup Splenda
1 egg
1/2 teaspoon almond extract
1/4 cup butter, softened
Mix all together well and form into 24 small balls. Press flat on a ungreased cookie sheet. Decorate with
an almond slice (optional) Bake for 8 minutes at 350 degrees F.
Per Serving: 21 Cal (69% from Fat, 4% from Protein, 27% from Carb); 0 g Protein; 2 g Tot Fat; 2 g
Carb; 0 g Fiber; 2 mg Calcium; 0 mg Iron; 26 mg Sodium; 14 mg Cholesterol
---------------------------------------------------------------------------------------
Almond Flour Pound Cake
Yield: 12 servings
1 cup butter, at room temperature
1 cup Splenda, bulk − not packets
5 eggs
1/3 cup sour cream
2 cups almond flour
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground cloves
1/2 teaspoon ginger
1/2 teaspoon allspice
1 teaspoon vanilla butter nut extract
Cream butter and Splenda well. Add eggs, one at a time beating after each addition. Mix flour with
baking powder and spices and add to egg mixture a little at a time wile beating. Add sour cream and
vanilla butter nut extract. Pour into a greased 8−inch cake pan and bake at 350 degrees F for 50 to 55
minutes
Serve with SF cherry or apple pie filling and whipped cream.
Per Serving: 187 Cal (82% from Fat, 6% from Protein, 11% from Carb); 3 g Protein; 19 g Tot Fat; 6 g
Carb; 0 g Fiber; 71 mg Calcium; 1 mg Iron; 271 mg Sodium; 147 mg Cholesterol
----------------------------------------------------------------------
Almond Sponge Roll
Yield: 12 servings
8 eggs
2 teaspoons Splenda
1 cup almonds, ground
1 teaspoon vanilla extract
Filling
8 ounces mascarpone cheese
8 ounces ricotta
Preheat oven to 325 degrees.
Separate egg yolks and egg whites. Beat egg yolks until they are light, then gradually beat in the
almonds or almond meal and about a teaspoon of stevia.
Beat the egg whites until they are stiff, but not dry, and fold in vanilla extract. Fold the yolk mixture
into the egg whites.
Grease a baking pan, and line with tinfoil so that the foil extends over the edge of the pan; grease the
foil well. Pour the batter into the pan, spread evenly, and bake for 15 minutes.
As soon as the cake comes from the oven, reverse the pan onto wax paper, or a clean towel which has
been dusted with almond powder. Loosen the edges of the foil, and very carefully peel off the foil, being
cautious not to tear the surface of the roll.
Mix ingredients for filling, adding Splenda to the sweetness of your choice. Spread filling on cake very
carefully as not to tear it. Gently roll the cake, and serve when slightly cooled.
Per Serving: 155 Cal (66% from Fat, 24% from Protein, 10% from Carb); 10 g Protein; 11 g Tot Fat;
4 g Carb; 1 g Fiber; 96 mg Calcium; 1 mg iron; 76 mg Sodium; 170 mg Cholesterol
Yield: 24 servings
1 1/4 cups almond flour
1 cup Splenda
1 egg
1/2 teaspoon almond extract
1/4 cup butter, softened
Mix all together well and form into 24 small balls. Press flat on a ungreased cookie sheet. Decorate with
an almond slice (optional) Bake for 8 minutes at 350 degrees F.
Per Serving: 21 Cal (69% from Fat, 4% from Protein, 27% from Carb); 0 g Protein; 2 g Tot Fat; 2 g
Carb; 0 g Fiber; 2 mg Calcium; 0 mg Iron; 26 mg Sodium; 14 mg Cholesterol
---------------------------------------------------------------------------------------
Almond Flour Pound Cake
Yield: 12 servings
1 cup butter, at room temperature
1 cup Splenda, bulk − not packets
5 eggs
1/3 cup sour cream
2 cups almond flour
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground cloves
1/2 teaspoon ginger
1/2 teaspoon allspice
1 teaspoon vanilla butter nut extract
Cream butter and Splenda well. Add eggs, one at a time beating after each addition. Mix flour with
baking powder and spices and add to egg mixture a little at a time wile beating. Add sour cream and
vanilla butter nut extract. Pour into a greased 8−inch cake pan and bake at 350 degrees F for 50 to 55
minutes
Serve with SF cherry or apple pie filling and whipped cream.
Per Serving: 187 Cal (82% from Fat, 6% from Protein, 11% from Carb); 3 g Protein; 19 g Tot Fat; 6 g
Carb; 0 g Fiber; 71 mg Calcium; 1 mg Iron; 271 mg Sodium; 147 mg Cholesterol
----------------------------------------------------------------------
Almond Sponge Roll
Yield: 12 servings
8 eggs
2 teaspoons Splenda
1 cup almonds, ground
1 teaspoon vanilla extract
Filling
8 ounces mascarpone cheese
8 ounces ricotta
Preheat oven to 325 degrees.
Separate egg yolks and egg whites. Beat egg yolks until they are light, then gradually beat in the
almonds or almond meal and about a teaspoon of stevia.
Beat the egg whites until they are stiff, but not dry, and fold in vanilla extract. Fold the yolk mixture
into the egg whites.
Grease a baking pan, and line with tinfoil so that the foil extends over the edge of the pan; grease the
foil well. Pour the batter into the pan, spread evenly, and bake for 15 minutes.
As soon as the cake comes from the oven, reverse the pan onto wax paper, or a clean towel which has
been dusted with almond powder. Loosen the edges of the foil, and very carefully peel off the foil, being
cautious not to tear the surface of the roll.
Mix ingredients for filling, adding Splenda to the sweetness of your choice. Spread filling on cake very
carefully as not to tear it. Gently roll the cake, and serve when slightly cooled.
Per Serving: 155 Cal (66% from Fat, 24% from Protein, 10% from Carb); 10 g Protein; 11 g Tot Fat;
4 g Carb; 1 g Fiber; 96 mg Calcium; 1 mg iron; 76 mg Sodium; 170 mg Cholesterol
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