orange nut muffins

Orange Nut Muffins

Yield: 12 servings

6 eggs, separated
1/4 teaspoon cream of tartar
4 Splenda packets
1/4 cup soy flour
1/4 cup walnuts, ground
1 teaspoon orange extract, divided
1 tablespoon Brown Sugar Twin
4 ounces cream cheese
1/4 cup heavy cream
8 Splenda packets
1 teaspoon orange extract

2.6 grams carb minus .03 for fiber= 2.3 grams carb ea.

Beat egg whites with cream of tartar and add 4 Splenda packets. Beat whites until stiff. Sprinkle the 1/2 teaspoon orange extract over this.

In separate bowl, beat yolks with 4 Splenda packets and 1 tablespoon Brown Sugar Twin. Add 1/2 teaspoon orange extract. Take a big spoonful of whites and add to yolk mixture and mix together, then pour yolk mixture over whites.

Mix 1/4 cup soy flour with 1/4 cup ground walnuts (doesn have to be super fine). Fold all this together and pile mixture into 12 muffin cups sprayed with Pam. Bake at 350 degrees F for 15 minutes until tops of muffins are browned. Reduce oven temperature to 325 degrees F, and bake another 15 minutes. Cool and ice with Orange Cream Cheese Frosting if desired.

Orange Cream Cheese Frosting
4 ounces cream cheese
1/4 cup whipping cream
1 teaspoon orange extract
Splenda to taste

Per Serving: 126 Cal (60% from Fat, 34% from Protein, 7% from Carb); 11 g Protein; 9 g Tot Fat; 2 g Carb; 1 g Fiber; 25 mg Calcium; 1 mg Iron; 65 mg Sodium; 137 mg Cholesterol

Ask not for whom the bell tolls You might get an answer you don especially like. — Earnst Angst

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filo chicken packets

Filo Chicken Packets

3/4 cup chopped green onion
3 tablespoons lemon juice
3/4 cup mayonnaise
3 cloves minced garlic
3/4 teaspoon dry tarragon
2/3 cup melted butter
12 sheets filo dough
6 boneless, skinless chicken breast halves
Salt and pepper
2 tablespoons Parmesan cheese

Mix onion, mayonnaise, lemon juice, 2 cloves garlic (combine the other clove with butter) and tarragon. Set aside.

Place 1 thawed sheet of filo on a board and brush with 2 teaspoons garlic butter. Arrange a second sheet on top and brush with 2 teaspoons garlic butter. Sprinkle chicken with salt and pepper. Spread one side with mayonnaise mixture and turn into one corner of filo dough. Top the other side with more mayonnaise (about 3 tablespoons in all). Wrap and fold chicken in a packet. Place on a baking sheet; brush with garlic butter. Sprinkle with cheese. Bake at 375 degrees F for 20 to 25 minutes until golden. (Can be made ahead and frozen, thaw covered.

There are a lot of men who are healthier at age fifty then they have ever been before, because a lot of their fear is gone. — Robert Elwood Bly

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low-fat fettuccine alfredo

Low-Fat Fettuccine Alfredo

8 ounces dry fettuccine pasta
1 tablespoon olive oil
1 cup evaporated skim milk
1/3 cup grated Parmesan cheese
1/2 teaspoon dried basil
1 1/2 lemons, juiced
1 pinch ground black pepper

Cook pasta according to package directions. Drain; immediately return to pan. Add olive oil; toss to coat. Add evaporated milk, 1/3 cup Parmesan cheese, dried basil, lemon juice and pepper. Cook over medium-high heat until bubbly, stirring constantly.

4 servings

Calories: 343.77 Calories from Fat: N/A Total Fat: 7.43 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 52.94 g Dietary Fiber: N/A Sugars: N/A Protein: 16.28 g Vitamin A: N/A Vitamin C: N/A

When you are younger you get blamed for crimes you never committed and when you
e older you begin to get credit for virtues you never possessed. It evens itself out. — I. F. Stone

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kit kat bars

Kit Kat Bars

Ritz Crackers
1 1/2 cups graham crackers, crushed
3/4 cup brown sugar
1 cup granulated sugar
3/4 cup butter or margarine
1/3 cup milk
1 cup butterscotch chips
1 cup semisweet chocolate chips
3/4 cup peanut butter

Put graham crackers, brown sugar, granulated sugar, butter and milk into a saucepan and bring it to a boil. Boil for 5 minutes.

Put a layer of crackers in a 9 x 13-inch pan and pour 1/2 of the mixture over it. Put another layer of crackers and pour the remaining mixture. Add one last row of crackers.

Melt, over low heat, the butterscotch chips, chocolate chips and peanut butter. When melted, spread evenly over the top. When cool, cut into desired bars or squares.

If we don succeed, we run the risk of failure. — Dan Quayle

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tuna salad nicoise

Tuna Salad Nicoise

4 small new red potatoes, quartered
1/2 pounds green snap beans, trimmed
1/3 cups reduced-sodium, fat-free chicken broth
2 tablespoons red wine vinegar
2 teaspoons Dijon mustard
2 teaspoons olive oil
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
4 leaves Boston lettuce
1 (6 ounce) can chunk white tuna in water, drained and flaked
2 tablespoons capers, drained
8 black olives, sliced in half

Place potatoes in a large saucepan and pour enough water over them to cover by 2 inches. Set pan over high heat and bring water to a boil. Reduce heat to medium and simmer 6 minutes. Add green beans and cook until potatoes are fork-tender and green beans are crisp-tender, about 1 to 2 minutes more; drain and transfer vegetables to a large bowl.

Meanwhile, in a small bowl, whisk together broth, vinegar, mustard and oil. Season to taste with salt and pepper. Add half of dressing to potatoes and green beans; toss to coat.

Place 1 lettuce leaf on each of 4 plates. Top each with 1/4 of potato-green bean mixture, then top with 1 1/2 ounces of tuna, 1/2 tablespoon of capers and 4 olive halves. Drizzle each with 1/4 of remaining dressing.

4 WW points

Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind. — Leonardo DaVinci

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farmers market salad

Farmers Market Salad

1 medium zucchini
1 teaspoon fresh lemon juice
1/8 teaspoon table salt
1 piece corn on the cob, shucked
1 medium tomato, coarsely chopped
1 tablespoon red onion, coarsely chopped
3 tablespoons low fat vinaigrette, divided
1 small wheat pita, without pockets

Trim ends of zucchini. Using a cheese planer, thinly slice zucchini horizontally into long ribbons. With a knife, cut ribbons in half lengthwise to make long strips. Toss zucchini with lemon juice and salt; set aside on paper towels.

Cut kernels from corn and place in microwave safe bowl. Microwave corn kernels on HIGH for 1 minute just to remove "rawness." Corn should still be crisp.

Gently combine corn, tomato, onion and half of vinaigrette.

Toast pita bread and cut into bite-size triangles.

To serve, mound zucchini and pita triangles on each serving plate; top with corn mixture. Drizzle remaining vinaigrette over salad and serve.

Serves 2.

2 WW points per serving

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mexicali meatloaf

Mexicali Meatloaf

1 cup chunky salsa, divided
6 tablespoons fat free sour cream
1 pound 90% lean ground beef
1/2 cup quick oats, uncooked
1 teaspoon dried parsley flakes
3/4 cup shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees F. Spray a 9 x 5-inch loaf pan with olive oil flavored cooking spray.

In a medium bowl, combine 1/2 cup salsa and sour cream. Refrigerate. In a large bowl, combine meat, oats, remaining 1/2 cup salsa, parsley flakes and Cheddar cheese. Mix well to combine.

Pat mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes.

Cut into 6 servings. Serving size 1 slice.

When serving, top each piece with 2 tablespoons sour cream mixture.

Per serving: 189 Cal, 9g Fat, 18g Pro, 9g Carb, 348mg Sod, 167mg Calc, 1g Fib

Healthy Exchanges: 2 2/3 Protein, 2/3 Bread, 1/3 Vegetable, 15 Opt. Cal

Diabetic Exchanges: 2 1/2 Meat, 1 Vegetable, 1/2 Starch/Carbohydrate

4 WW points

Source: Healthy Exchanges Food Newsletter

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hersheys chocolate syrup

Hersheys Chocolate Syrup

1/2 cup Hersheys Cocoa
1 cup granulated sugar
1 cup water
1 teaspoon vanilla extract
Dash of salt

Combine cocoa, sugar and salt in a saucepan. Add water, and mix until smooth. Bring this mixture to a boil. Allow it to boil for one minute, being careful that it does not boil over. Remove from heat and let cool. When cool, add vanilla extract.

Adapt or perish, now as ever, is natures inexorable imperative. — H. G. Wells

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chewy pineapple pecan squares

Chewy Pineapple Pecan Squares

Source: Cinnamon Hearts - The Art of Living A Winning Diabetic Lifestyle

1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/4 teaspoon salt
1 egg
1 teaspoon pure vanilla extract
8 ounces crushed pineapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream

Preheat oven to 350 degrees F.

Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.

Press 2 cups of flour mixture onto bottom of 13 x 9-inch baking pan which has been sprayed with vegetable coating.

Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.

Pour batter evenly over pressed flour mixture in pan. Bake for 40 minutes or until batter pulls away from sides of pan.

Cool slightly before cutting.

Yields 24 squares.

Nutritional Information per serving: 164 cal; 4g fat; 31g carb; 2g pro; 6mg chol; 133mg sodium.

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

Matters of religion should never be matters of controversy. We neither argue with a lover about his taste, nor condemn him, if we are just, for knowing so human a passion. — George Santayana

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almond flour pound cake

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

Note: This is the best LC dessert I have tried. The sour cream adds moistness and helps keep the cake together.

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

A man does not die of love or his liver or even of old age he dies of being a man. — Miguel de Unamuno

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