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Sugar Free and Low-carb Tips and Recipe Sharing

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Healthy Heart Cookies

2 dozen

 

1 cup plain fat free yogurt

½ cup Splenda Brown Sugar Substitute

2 tbsp buttery spread such as Smart Balance, melted

2 egg whites

1 ½ cups quick-cooking oats

½ cup dried fruit(cranberries, blueberries)

¼ tsp ground cinnamon

¼ cup chopped pecans or almonds

Method

 

Preheat oven to 350. Line a cookie sheet with parchment paper.

 

Combine yogurt, brown sugar substitute and buttery spread in a bowl; mix until light and fluffy. Beat egg whites in a small bowl until soft peaks form. Fold into yogurt mixture. Stir in oats, dried fruit, cinnamon and pecans just until blended.

 

Drop by heaping teaspoonfuls onto prepared cookie sheet. Press together and flatten with a fork for uniform baking. Bake 20 minutes. Cookies have a moist cake-like texture.

 

 

 

Jalapeno-Lime Chicken(D)

4 servings

 

1 tbsp olive oil

1 tsp lime zest

1 tbsp lime juice

1 jalapeno pepper, seeded and diced

1 tsp cumin, ground

2 to 3 cloves garlic, peeled and minced

¼ tsp ground black pepper

¼ tsp salt

1 # boneless skinless chicken breast halves

jalapeno peppers and black olives, sliced for garnish

nonstick cooking spray

 

 

Combine oil, zest, juice, jalapeno, cumin, garlic, pepper and salt in a re-sealable plastic bag. Place chicken in bag and press to remove air; seal tightly. Turn bag several times to coat chicken with oil and spices. Chill 30 minutes or up to 8 hours.

 

Preheat grill or oven broiler to medium high heat. Place chicken on grill, or in broiler pan. Cook 12 to 15 minutes, turning twice to get grill marks, until internal temperature reaches 160. Garnish with jalapeno slices and black olive slices.

 

Carb 1g

fiber 1g

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Reduced Sugar Shortbread Cookies with Truvia® Natural

 

 

 

 

1 cup unsalted butter, room temperature

3 1/2 Tbsp Truvia® natural sweetener spoonable*

¼ cup sugar

1 large egg

1 tsp vanilla extract

1½ cups all purpose flour

2 Tbsp cornstarch

¼ tsp salt

 

* or 12 packets Truvia® natural sweetener

Note: Cookies may be rolled into a round stick or rectangle, wrapped in wax paper, refrigerated, sliced, then baked

 

 

1. Assemble all ingredients; preheat oven to 350°F.

2. Place butter, Truvia® natural sweetener, sugar, egg and vanilla extract in a large mixing bowl with paddle attachment.

3. Cream together ingredients for 1½ minutes, set aside.

4. Blend flour, cornstarch and salt together in a medium bowl.

5. Fold dry ingredient mixture into the creamed mixture.

6. Roll tablespoons of dough into 1-inch balls and place on cookie sheet approximately 2 inches apart.

7. Flatten cookies gently with the bottom of a glass dipped into cornstarch.

8. Bake in oven for 16-18 minutes or until edges of cookies are light golden brown.

9. Place cookie sheet on cooling rack for 20- 30 minutes before removing cookies.

 

 

Calories 160; Total Fat, 10g; Saturated Fat, 6g; Trans Fat, 0g; Cholesterol, 40mg; Sodium, 20mg; Total Carbohydrate, 16g; Dietary Fiber, 0g; Sugars, 3g; Erythritol, 2g; Protein, 2g; Vitamin A, 8% DV; Vitamin C, 0% DV; Calcium, 0% DV; Iron, 4% DV.

 

 

* This cookie has 160 calories and 3 grams of sugar per serving, compared to a sugar-sweetened cookie that has 170 calories and 5 grams of sugar per serving.

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Blueberry Muffins

 

Yield: 12 muffins

6 oz. pineapple juice

1/4 cup oil

1 egg

1 1/2 tablespoons SteviaPlus®

1 teaspoon vanilla extract

1/2 cup plain yogurt

2 oz. milk

1 cup blueberries (fresh or frozen)

1/2 cup rolled oats

1 3/4 cup whole-wheat pastry flour

1 teaspoon baking soda

1/4 teaspoon salt

 

Pre heat the oven to 375°. Oil muffin pans. Soak the oats in the pineapple juice for 10-15 minutes in a small bowl. Beat together the oil, egg, and vanilla in a mixing bowl. Thin the yogurt with the milk and add to the other liquid ingredients. Beat. Mix in the soaked oats. Sift together the flour, baking soda, and salt. Fold the dry ingredients into the wet, stirring as little as possible. Fold in the blueberries just before the flour is completely blended. Spoon the batter into the muffin pans and bake for 25-30 minutes.

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Grilled Salmon w/ Fresh Lime Cream(D)

 

1 tsp grated lime peel

½ cup lime juice

2 tbsp honey

1 tbsp chopped fresh or 1 tsp dried dill weed

2 tsp canola oil

1 ½ # salmon fillets, cut into 6 serving pieces

½ tsp salt

Lime Cream:

⅓ cup mayonnaise

1 tsp grated lime peel

2 tsp lime juice

 

In small bowl, mix 1 tsp lime peel, 1/4 cup lime juice. honey, dill weed and oil.

 

In 8" square(2quart)glass baking dish, arrange salmon pieces, skin sides up, in single layer. Pour marinade over salmon; turn in marinade to cover all sides. Cover with plastic wrap and refrigerate 20 to 30 minutes.

 

Heat gas or charcoal grill. Carefully brush grill rack with oil. Remove salmon from marinade; discard marinade. Sprinkle salmon with salt. Place skin side down on grill over medium heat, Cover grill; cook 10 to 15 minutes or until salmon flakes easily with fork.

 

Meanwhile, in small bowl, mix lime cream ingredients with wire whisk. Serve with salmon.

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Thanks for the reminder, shoutRheo. I was able to print the last two recipes. TRR is so great!

 

Thanks for the recipes, shoutGeee. I'm going to make the muffins for dinner tonight.

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Let me know how they turn out!! I am going to get to the Farmer's market eventually to get fresh blueberries!

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The muffins were delicious, shoutGeee! Amazingly I had all the ingredients on hand, even a 6 oz. can of pineapple juice. I forgot to put in the sweetener, but they were still good.

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Cinnamon Swirl Coffeecake(D)

 

3 cups cake flour

1 tbsp baking powder

¾ tsp baking soda

½ cup unsalted butter, softened

1 ⅓ cups Splenda granular

2 eggs

¼ cup unsweetened applesauce

2 tsps vanilla extract

1 ½ cups reduced-fat sour cream

3 tbsp brown sugar

2 tbsp cinnamon

 

 

Preheat oven to 350. Spray 10" tube pan or nonstick bundt pan with cooking oil spray.

 

Sift cake flour, baking powder, and soda into medium bowl. In large bowl, cream softened butter with electric mixer on medium speed. Add Splenda and eggs. Mix until smooth. Add vanilla; mix 30 seconds. Add applesauce and 1/2 cup sour cream; mix until smooth. Add sifted flour mixture and beat at medium speed just until smooth. Add remaining sour cream and blend. Set aside.

 

*Make spiced filling. Place 1 cup cake batter in a small bowl. Add brown sugar and cinnamon; blend.

 

Place 1/2 remaining cake batter into prepared pan. Top with spiced batter filling. Swirl with knife. Top with remaining batter.

 

Bake 50 to 60 minutes or until toothpick inserted in center comes out clean.

 

* I added walnuts to the filling.

 

 

Crunchy Granola

3 ½ cups Old fashioned oats, not instant or minute

½ cup wheat germ

½ cup coconut

¼ cup untoasted sesame seeds

¼ cup slivered almonds

¼ cup sunflower seeds

¼ cup vegetable oil

¼ cup honey

1 tbsp vanilla

½ cup raisins

 

Mix all(except raisins) together with electric mixer, spread evenly on 2 baking sheets with edges and bake in 250 degree oven 30 minutes. Turn and stir. Bake for another 30 minutes. Remove from oven; add raisins. Cool; store in zip-lock bag in pantry.

 

Notes

 

1/3 cup= 1 serving. One serving=188 calories. One serving contains only 3/4 tsp of honey.

 

I use one 12x18 baking pan instead of the two baking sheets. I like the higher sides of the pan so everything doesn't fly all over when stirring. I put everything straight into the baking pan and stir thoroughly with a fork. this avoids the unnecessary nuisance of using a separate bowl and getting out the mixer and it works just fine. Measure the oil first, then the honey will slide very easily out of the measuring cup.

 

 

Easy Summer Cooler

 

1 tub Crystal Lite Raspberry Ice

1 2 liter bottle sugar free ginger ale

 

Make Crystal Lite with 1 1/2 quarts water; add ginger ale.

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Saw a coking show where she sauteed the bagged broccoli cole-slaw that you buy in the produce department and used it in place of pasta in a low calorie recipe she was making. I don't know if I will go that far, but I am thinking of trying it mixed in with the low carb Barella that I normally use. I think it might be good.

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And did you think I would forget you guys? ;)

 

 

Chunky Spiced Applesauce(D)

 

 

10 servings

3 ½ #(about 8) tart cooking apples, peeled and chopped

½ cup water

7 ¼ tsp(or 24 pkts) equal , or 1 cup equal spoonful

½ tsp ground cinnamon

¼ tsp ground nutmeg

1 to 2 dashes salt

 

Combine apples and water in large saucepan; heat to boiling. Reduce heat and simmer, covered, until apples are tender, 20 to 25 minutes.

 

Mash apples coarsely with fork; stir in Equal, cinnamon, nutmeg and salt. Serve warm, or refrigerate and serve chilled.

 

Notes

 

Amount of Equal may vary depending on tartness of the apples.

 

 

 

Glen's Sugar Free Carrot Cake Recipe

 

--

¾ cup vegetable oil

1 ½ cups carrots, shredded

⅔ cup raisins

½ cup unsweetened applesauce

2 large eggs

1 cup all purpose flour

1 tsp baking powder

½ tsp salt

¼ tsp nutmeg

1 tsp cinnamon

½ cup splenda

1 tsp vanilla

½ cup walnuts, chopped

nonstick pan spray

 

Preheat oven to 350. In a large mixing bowl combine oil, carrots, raisins, applesauce and eggs. Mix well. Add the flour, baking powder, salt, nutmeg, cinnamon, sugar free Splenda and vanilla. Mix well. Stir in nuts. Spray a 8'x8' pan with nonstick pan spray. Pour carrot cake batter into pan. Bake cake for 30-35 minutes or until toothpick inserted in middle comes out clean. Cool on wire rack.

 

 

 

No Sugar Cookies

 

2 cups flour

½ cup chopped nuts

½ cup dates, cut up

½ cup orange juice

½ cup margarine

2 tsp baking powder

1 tsp grated orange peel

½ tsp cinnamon

1 egg

 

 

Mix all ingredients with wooden spoon. Drop by teaspoonful onto greased cookie sheet. Bake in a 375 degree oven for 20 minutes until light brown.

 

 

 

Peach Pie(D)

 

--

1 sm pkg non instant sugar free vanilla pudding mix

¾ cup flour

1 tsp baking powder

⅛ tsp salt

1 egg

⅛ cup 2% milk

3 tbsp margarine

2 cups carrots , peeled and shredded

1 20 oz can sliced peaches, drained and juice reserved

filling:

1 8 oz pkg Neufchatel(light)cream cheese, softened at room temperature

⅛ cup carrots , peeled and shredded

⅛ cup splenda

3 tbsp reserved peach juice

topping:

1 tbsp Splenda

⅛ tsp cinnamon

 

Preheat oven to 350. Combine flour, pudding mix, baking powder, salt, egg, milk and margarine. Mix at high speed of mixer for two minutes. Fold in carrots and pour into a 10" deep pie plate, which has been coated with a nonstick vegetable spray. Top with well-drained peach slices. Combine cream cheese with sugar and 3 Tbsp of reserved peach juice. Beat at medium speed of mixer for 2 to 3 minutes, or until smooth and creamy. Fold in carrots. Spread on top of the peach slices in pie plate, to within one inch of edge. Combine sugar and cinnamon and sprinkle over the cream cheese mixture. Bake for 35 to 40 minutes or until sides and bottom are golden brown.

 

 

 

Pumpkin Cheesecake(D)

 

--

⅓ cup graham cracker crumbs

1 can(16 oz) solid pack pumpkin

2 cups low-fat ricotta cheese

¾ cup sugar

3 tbsp all-purpose flour

1 tbsp non-fat dry milk powder

1 tbsp ground cinnamon

1 tsp ground allspice

1 egg white

¾ cup canned evaporated skim milk

1 tbsp vegetable oil

1 tbsp vanilla

 

Preheat oven to 400. Spray 9" springform pan with non-stick cooking spray. Add graham cracker crumbs; shake to coat pan evenly. Set aside.

 

Combine pumpkin and ricotta cheese in food processor or blender; process until smooth. Add sugar, flour, milk powder, cinnamon, allspice, egg white, evaporated skim milk, oil, and vanilla; process until smooth.

 

Pour mixture into prepared pan. Bake 15 minutes. Reduce oven temperature to 275; bake 1 hour and 15 minutes. Turn off oven; leave cheesecake in oven with door closed for 1 hour. Remove from oven; cool completely on wire rack. Remove springform pan side. Cover cheesecake with plastic wrap; refrigerate at least 4 hours or up to 2 days. Garnish with fresh fruit, if desired.

 

 

 

Pumpkin Custard(D)

--

¾ cup Splenda

1 tablespoon cornstarch

1 tsp ground cinnamon

½ tsp ground ginger

¼ tsp ground cloves

½ tsp salt

2 large egg whites

1 15 oz can pumpkin puree

1 cup skim milk

 

Preheat oven to 425. In a small bowl, combine Splenda, cornstarch, cinnamon, ginger, cloves and salt. In a separate large bowl, beat egg whites well. Stir sugar mixture into the large bowl. Stir in the can of pumpkin. slowly stir in skim milk. Stir well, until all ingredients are uniformly mixed. Pour in a 9 inch round pie plate that has been lightly coated with non stick cooking spray. Bake at 425 for 12 to 15 minutes at 350. Remove pie from oven and cool. Serve immediately or refrigerate until serving.

 

 

 

 

Spice Fruit Butter(D)

 

24 servings

3 # apples, pears or peaches

¾ cup apple juice, pear nectar or peach nectar

1 to 2 tsp ground cinnamon

½ tsp ground nutmeg

⅛ tsp ground cloves

⅔ cup Equal spoonful

 

Peel and core or pit fruit; slice. Combine prepared fruit, fruit juice and spices in large saucepan. Bring to a boil. Cover and simmer 15 minutes or until fruit is very tender. Cool slightly. Puree in batches in blender, food processor or with a food mill. Return to saucepan. Simmer, uncovered, over low heat until desired consistency, stirring frequently. (This will take 10 minutes to 1 1/2 hours.) Remove from heat. Stir in Equal. Transfer to freezer containers or jars, leaving 1/2 inch headspace. Store up to 2 weeks in refrigerator or up to 3 months in freezer.

 

 

Spicy Pumpkin Pie(D)

 

1 9" pastry shell

1 tsp ground cinnamon

1 ½ cups canned pumpkin

½ tsp ground nutmeg

2 eggs, beaten

½ tsp ground ginger

1 cup low fat milk

¼ tsp salt

3 tbsp liquid cal-free sweetener

1 pinch ground cloves

2 tbsp brown sugar, packed

light vanilla ice cream

 

Prick pastry shell with a fork. Bake in a 450 oven for 8 minutes.

 

Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.

 

Bake in a 350 oven for 50 minutes or until center is almost center. Cool slightly and then refrigerate. Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.

 

 

 

Sweet & Sour Sauce(D)

 

13 servings

¾ cup water

⅓ cup catsup

⅓ cup vinegar

1 tbsp sodium reduced soy sauce

2 tbsp cornstarch

¾ cup Equal Spoonful

 

 

In saucepan, combine water, vinegar, catsup and soy sauce. Stir in cornstarch. Cook and stir over medium heat until thickened and bubbly; cook and stir for 2 minutes more. Remove from heat and stir in Equal.

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Sweet 'n Easy Fruit Crisp Bowls(D)

2 servings

 

2 tbsp low-fat granola w/almonds

vegetable cooking spray

1 8 oz red apple(such as Gala), diced in 1/2" pieces

1 tbsp dried sweetened cranberries

¼ tsp apple pie spice or ground cinnamon

1 tsp diet margarine

1 pkt sugar substitute

¼ tsp almond extract

2 tbsp sugar- free vanilla ice cream

 

 

Place granola in a small plastic bag and crush lightly to for a coarse meal. Set aside.

 

Place a 10" nonstick skillet over medium heat until hot. Coat skillet with cooking spray. Add apples, cranberries and apple pie spice. Cook 4 minutes or until apples are just tender, stirring frequently. Remove from heat, stir in margarine, sugar substitute and almond extract. Spoon into 2 dessert bowls or dessert plates. Sprinkle with granola and spoon ice cream on top. Serve immediately.

 

Carb 32g

fiber 4 g

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RED VELVET CUPCAKES

 

Start to finish: 25 minutes

 

Servings: 4

 

2 eggs

 

5 packets natural Stevia sweetener (powder)

 

2 teaspoons vanilla extract

 

1 teaspoon red food coloring

 

2 tablespoons buttermilk

 

1 tablespoon agave nectar

 

1/4 cup whole-wheat pastry flour

 

2 tablespoons flaxseed meal

 

2 teaspoons unsweetened cocoa powder

 

1/8 teaspoon salt

 

2 tablespoons prepared vanilla sugar-free, fat-free pudding (such as Jell-O)

 

2 tablespoons fat-free cream cheese, softened

 

Heat the oven to 350 F. Line 4 large (2 1/2-inch) muffin cups with paper liners. Lightly coat the liners with cooking spray.

 

Separate the egg yolks and whites, discarding 1 of the yolks. Place the remaining egg yolk in a medium bowl. Place the 2 egg whites in another medium bowl.

 

To the whites, add 2 packets of the Stevia, 1 teaspoon of the vanilla, and 1/2 teaspoon of the food coloring. Mix and set aside.

 

Add the remaining 3 packets Stevia, 1 teaspoon vanilla, and 1/2 teaspoon food coloring to the egg yolk. Whisk the yolk mixture for 3 minutes. Add buttermilk and agave. Whisk until combined.

 

In a small bowl whisk together flour, flaxseed meal, cocoa powder and salt. Add to yolk-buttermilk mixture and beat on low just until combined.

 

Using an electric mixer, beat the egg white mixture on medium to high until stiff peaks form. Working in 3 batches, fold the egg whites into the buttermilk mixture, being careful not to deflate the whites.

 

Spoon the mixture evenly into the muffin cups. Bake for 12 to 15 minutes, or until the tops spring back when lightly touched. Transfer the cupcakes to a wire rack and cool.

 

Meanwhile, to prepare the frosting in a small bowl combine the pudding and cream cheese. Mix until smooth. Spread or pipe evenly over each cupcake.

 

Nutrition information per serving (values are rounded to the nearest whole number): 98 calories; 3 g fat (24 percent of total calories, 1 g saturated); 54 mg cholesterol; 14 g carbohydrate; 5 g protein; 2 g fiber; 187 mg sodium.

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As my peeps know, I am always looking for low sugar or low carb products so that Mr. Geee can have his cake(in this case pasta) and eat it too. I have previously told you about Barilla yellow that has 34 net carbs for 2 oz. This week I found De Cecco whole wheat which has 28 net carbs for 2 oz. I hope my diabetic peeps are able to find it. L,G

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