"Spanish" Rice

2 c. brown rice, cooked
1 med. tomato, diced
1/2 Tbsp Brummel & Brown
1 tsp garlic powder

Melt Brummel & Brown in a high sided skillet. Add garlic powder, stir. Add cooked rice and tomato. Cover and cook over medium heat for 10-12 minutes, stirring occasionally to prevent burning.

Serve. Excellent with any Spanish or Mexican main dish, added to burritos or enchiladas, etc.

Serves 4
Per 2/3 c. serving (approx. 140g)
Calories – 121
Carbohydrates – 25g
Sugars – 1g
Fiber – 2g
Fat – 2g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 3g
Sodium – 14mg

Garam Masala Hummus

Garam Masala Hummus with sandwich thin

3 cups garbanzo beans, cooked and drained
1 med. lemon, juice (approx. 1/4 c.)
3 Tbsp. garlic, minced (Image)
1 Tbsp. flax seed, ground
1 tsp. garam masala

Cook and drain garbanzo beans according to bag (or Google directions). Place beans and lemon juice in food processor and mix on high speed until appearance is mostly smooth and all levels spin at about the same speed.  Add garlic, flax, and garam masala. Continue to blend on high speed until appearance is smooth and everything is well mixed. Serve with naan, pita, veggies, or sandwich thins.

30 servings (2 Tbsp)

Calories: 30
Carbohydrates: 5g
Fiber: 1g
Sugar: 1g
Fat: 0.5g  
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 2g
Sodium: 1g

7-1/2 servings (1/2 cup) – Heart Healthy serving

Calories: 121
Carbohydrates: 20g
Fiber: 5g
Sugar: 3g
Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 6g
Sodium: 5g

Feta & Pine Nut Mashed Potatoes

3 medium potatoes, flesh and skin, cubed
1/3 c. plain, non-fat yogurt
2 Tbsp. Brummel & Brown yogurt/butter blend
2 tsp, minced garlic (Image)
1/4 c. pine nuts
1/2 c. feta cheese, crumbled

Boil potatoes and pine nuts until potatoes are tender. Drain. Add all additional ingredients and mash.

Makes 4 Servings

Per serving:
Calories – 277
Carbohydrates – 32g
Sugars – 3g
Fiber – 4g
Fat – 13g
Saturated Fat – 3g
Cholesterol – 13mg
Protein – 9g
Sodium – 265mg

Coconut Cream Pie

Whole pie, with hazelnuts

I have to admit, I’m not a huge coconut cream pie fan. I like them, but will usually opt for lemon meringue or banana cream. But I had a couple of friends who asked for a coconut cream pie recipe that is healthier than average. (also… my meringue fell a bit while cooling due to extremely damp weather today).

1 c. Splenda, granulated
1/4 c. potato flour
1 tsp. vanilla powder
1 pinch nutmeg (literally a pinch between thumb and forefinger)
3 c. skim milk
3 egg whites
1 whole egg
1 Tbsp. olive oil
1 tsp vanilla extract
1/2 c. plain nonfat yogurt
1 c. unsweetened coconut flakes
2 Tbsp. unsweetened coconut flakes (optional)
2 Tbsp. hazelnuts, finely chopped (optional)

Combine Splenda, potato flour, vanilla powder, and nutmeg in a 2 qt. sauce pan. Gradually add milk, whisking until well combined. Cook over med-high heat until thick and bubbling, stirring frequently. Remove from heat.

Beat egg whites and egg slightly. Add 1 cup of hot mixture slowly into eggs, whisking quickly to prevent eggs cooking. Add egg mix into saucepan, again whisking well. Cook over med-high heat, bringing to a boil, stirring constantly. Continue to cook at a boil for 2-3 minutes. Remove from heat.

Add olive oil and vanilla extract. Mix well. Add yogurt, whisking constantly until combined. Pour immediately into pre-baked pie shell. Recipe here.

Cover with Meringue (recipe here). Optional – Sprinkle additional coconut and hazelnuts onto top of meringue. Bake at 350 for 15 minutes.

Cool on a wire rack. Chill before serving.

Serves 8

Filling only (plus optionals)

Calories – 166
Carbohydrates – 18g
Sugars – 7g
Fiber – 2g
Fat – 9g
Saturated Fat – 6g
Cholesterol – 29mg
Protein – 7g
Sodium – 93mg

Complete pie (per 1/8 pie serving, 170 gr.)

Calories – 336
Carbohydrates – 35g
Sugars – 7g
Fiber – 4g
Fat – 18g
Saturated Fat – 7g
Cholesterol – 29mg
Protein – 12g
Sodium – 129mg

Compare to Coconut Cream Pie per FatSecret.com per 1/8 pie serving

Calories – 429
Carbohydrates – 54g
Sugars – 52g
Fiber – 2g
Fat – 24g
Saturated Fat – 10g
Cholesterol – 0mg
Protein – 3g
Sodium – 367mg

Meringue (for pie)

4 egg whites
1/2 tsp. vanilla powder
1/4 tsp. cream of tartar
1/2 tsp. vanilla extract
3 Tbsp. Splenda, granulated

Add cream of tartar and vanilla powder to egg whites. Beat egg whites at medium speed until soft peaks form. While beating, slowly add vanilla extract. Once soft peaks have formed, increase speed to high and add Splenda slowly. Continue beating on high until stiff peaks form.

Spread meringue immediately onto hot pie filling in shell, sealing to the edge of the crust. Bake at 350 for 15 minutes.

Serves 8

Calories – 14
Carbohydrates – 2g
Sugars – 0g
Fiber – 0g
Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 2g
Sodium – 27mg

Single Pie Crust

Pre-baked crust

1 c. quinoa flour
1/4 c. almond flour/fine meal
1/4 c. potato flour
1 Tbsp vanilla powder
1/4 c. olive oil
2 Tbsp. skim milk
1/4 c. water

Mix dry ingredients in a medium bowl. Add olive oil and milk. Use a fork or pastry cutter to mix into the flours until small pea sized pieces of dough form. Add water and cut again.  Press pastry into a 8 or 9 inch pie pan until entire pan is covered with 1/8-1/4″ of dough. This dough does not roll well, but presses easily into the pan.

For pre-baked, use fork to poke a few set holes along the sides and bottom. Bake at 350 for 10-12 minutes.

Serves 8

Calories – 156
Carbohydrates – 15g
Sugars – 0g
Fiber – 2g
Fat – 9g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 3g
Sodium – 9mg

Peach Cobbler Biscuit/Scone

I had a craving for something warm and fruity on a cold autumn night, and limited ingredients. This is what I came up with.

1 – 15 oz can, peaches in pear juice
2 c. Bisquick dry mix
1/4 c. Splenda
1 tsp vanilla extract
1 tsp cinnamon
1 large egg

Preheat oven to 365 F. 
Spray oil an 8×8 or 9×9 square pan.

Drain juice from peaches into a medium bowl.  Dice peach slices and set aside.  Add Bisquick to juice, whisk until almost smooth. Add Splenda, vanilla, cinnamon, egg, and diced peaches.  Mix until combined.

Pour into pre-“greased” pan and spread until batter is even.  Bake for 30 minutes.  Serve warm or let cool.

Serves 9

Per serving
Calories – 140
Carbohydrates – 25g
Sugars – 6g
Fiber – 1g
Fat – 4g
Saturated Fat – 1g
Cholesterol – 24mg
Protein – 3g
Sodium – 283mg

Goat Cheese Puff Pastries

6 Puff Pastry shells, frozen, ready-to-bake
1.5 oz. soft goat cheese
1 medium red tomato, chopped
1 cup raw spinach, finely chopped
1/2 med. red bell pepper, diced
1/2 med. orange bell pepper, diced
1/2 med. yellow bell pepper, diced
2 tsp garlic, minced (Image)
1 – medium potato, cubed

Boil potato until soft, drain. Bake pastry shells per instructions on box. Add all other ingredients to potato pot and cook over low heat, stirring constantly, while pastry is baking. Once shells are done, remove potato mixture from heat, remove tops on pastries, scoop out soft inside, fill with potato/cheese mixture. Bake at 350 for 10 min. Serve warm.

Makes 6 Servings

Per serving
Calories – 251
Carbohydrates – 25g
Sugars – 3g
Fiber – 2g
Fat – 15g
Saturated Fat – 8g
Cholesterol – 3mg
Protein – 6g
Sodium – 197mg

Can be the main dish for a light meal, an appetizer, or a side dish for a heavier meal.

Rice "Stuffing"

8 slices, whole grain bread
2 c. wild rice blend, cooked
2 c. brown rice, cooked
1 Tbsp. olive oil
1 med. onion, chopped (Image)
3 stalks, celery, diced
2 Tbsp. garlic, minced (Image)
1-1/2 c. mushrooms, sliced
4 Tbsp. pine nuts
1/4 c. red wine
1 c. vegetable broth
1/2 tsp. Garlic Salt
4 Tbsp. Sage, ground
3 Tbsp. Thyme, leaves
1/2 tsp. Black pepper, ground

Toast bread lightly, cut into 1″ cubes. Cook rices.

Heat olive oil in skillet and saute onion, celery, garlic, mushrooms, and pine nuts. Turn off heat and stir in wine.

Combine everything with spices in a large bowl until thoroughly blended.

Put in deep baking dish (I like to use a small roasting pan), pour broth evenly over the top, cover and bake at 350 for 30-45 min. Check every 15 minutes for moisture, add water as needed to keep “stuffing” moist.


Alternate 1 – Can be stuffed in chicken or small turkey like any regular stuffing. Be sure temperature in the middle of the bird reaches at least 180 deg. before serving.

Alternate 1.5 – Double recipe for larger bird and baste every 15-30 min.

Alternate 2 – Place Tofurkey or other protein source on top of the “stuffing” before bakin
g.

Serves 8

Per 1 cup (200 gr) serving
Calories – 289
Carbohydrates – 48g
Sugars – 5g
Fiber – 6g
Fat – 8g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 8g
Sodium – 244mg

Fun and tasty additions: 1/2 c. dried cranberries; 1-2 green apples, peeled and diced; 1/2 c. pecans or walnuts.

Mandarin Orange Peanut Sauce

Chicken Satay with Mandarin Peanut Sauce and Wild Rice

Bison Salad with Mandarin Peanut Sauce Dressing

1 c. Natural Creamy Peanut Butter
2 c. Fat Free Low Sodium Vegetable Broth
1 Tbsp. garlic, minced (Image)
1 Tbsp. Madras Curry Powder
1 tsp. Chili powder
1 tsp. Allspice, ground
1/2 tsp. Mace, ground
1 cup Cilantro, chopped
3 cups Mandarin Oranges in juice, drained

Whisk peanut butter, vegetable broth, and dry spices in 2 qt pan. over med-high heat.  Add cilantro and mandarin oranges. Continue to stir occasionally until mixture almost boils. Lower heat and simmer 3-5 min.

Makes 16 perfect 1/4 c. servings or 4 cups. 😀

Per serving:
Calories – 83
Carbohydrates 18g
Sugar 14g
Fiber 1g
Fat 8g
Saturated fat 1g
Cholesterol – 0mg 
Protein 4g
Sodium 234mg