No Flour, No Added Sugar, Peanut Butter Banana Muffins

It’s been over a week since my last morsel of candy or bowl of frozen yogurt, so naturally I’ve been having some major sweet cravings. Due to this and the overwhelming popularity of the recipe for my skinny flourless oatmeal banana cookies, I decided to work on a flourless muffin recipe. After a couple tweaks with baking time and oven temperature, these suckers turned out to be not the prettiest to look at, but delicious and oh so moist. Between myself, and my husband, this batch did not last long!

Ingredients

Flourless, No Sugar Added, Peanut Butter Banana Muffins

2 large very ripe bananas
1/2 cup unsweetened almond milk
2 tablespoons Truvia or Splenda sweetener
1/2 cup egg beaters
2 tablespoons all natural, no sugar or salt added peanut butter
1 teaspoon peanut butter extract
3/4 teaspoon baking soda
1 1/2 teaspoon baking powder
1/4 teaspoon salt
2 cups oats
OPTIONAL – 1/4 cup dark chocolate chips or walnuts
Coconut oil non stick baking spray

Directions

1) Preheat oven to 325 degrees. Mash banana in medium bowl. Add almond milk, egg beaters, Truvia, peanut butter and peanut butter extract and mix until all ingredients are combined.

2) Add oatmeal, baking powder, baking soda and salt and mix until well blended.

3) Spray muffin tins with coconut oil baking spray and fill tins until they are just over 3/4 of the way full. If adding dark chocolate chips or walnuts sprinkle 3-4 in each muffin.

4) Place in preheated oven and bake for 30-35 minutes or until toothpick comes out clean from the centre of a muffin.

ENJOY!

Spicy Panko Crusted Crab Cakes with Broccoli Slaw

A recent craving for crab cakes almost pushed me off the “no more eating out” train and into the local fish cafe, but somehow willpower won (maybe due to the nice weather and feeling that summer is actually on its way), and landed me in the kitchen to whip up these bad boys. Definitely worth the walk to the grocery store and effort. YUM!

Ingredients

Spicy Baked Crab Cakes – Served with Broccoli Slaw

1 1/4 cup lump crab meat, drained
1 cup panko bread crumbs
1/4 cup red pepper, finely chopped
1 small jalapeno pepper, finely chopped
2 tablespoons green onion, finely chopped
1 tablespoon minced garlic
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
1/2 teaspoon sea salt
2 tablespoons egg beaters
1 tablespoon fresh lemon juice

Directions

1) Preheat oven to 400 degrees F. Combine crab meat, 1/2 cup panko crumbs, and all remaining ingredients and gently toss.

2) Divide crab mixture into about 8-10 equal portions depending on the size you want and shape each into a 3/4 inch thick patty.

3) Place remaining 1/2 cup of panko crumbs into a shallow dish and gently coat patties with the crumbs.

4) Spray non-stick baking pan with olive oil cooking spray and place each patty on the baking sheet. Spray again to coat and place in the pre-heated oven. Bake until golden on the bottom, about 8 minutes. Gently flip the crab cakes and cook until the second side is golden, about 5 minutes more.

5) Serve over Broccoli slaw (recipe below)

Broccoli Slaw

Broccoli Slaw

1/2 bag of broccoli slaw – found in the bagged lettuce department of the grocery store
1/4 of a sweet apple, grated
1/4 cup rice vinegar
1 tablespoon low sodium soy sauce
1 teaspoon sweetener of choice – I used Splenda
1 teaspoon fresh lemon juice
1 teaspoon minced garlic
Optional – 1 tablespoon real mayo

Directions

1) In a medium bowl, combine broccoli slaw and grated apple.

2) In small bowl combine remaining ingredients and mix well. Add to broccoli slaw and apple and toss until coated.

ENJOY!

Thai Pineapple Fried Rice

I’m back! Back to the blogging world that is. =) Since moving to Minneapolis, I’ve been keeping myself busy with an apartment full of dogs and volunteer work, but I’ve been missing the blogging world, so thought I would jump back in with a recipe for a Thai dish my husband loves. This recipe works best if you use day old rice, but if you are like me and aren’t the best at pre-planning dinner, you can always just make the rice the same day and let it cool before using it for the recipe.

Thai Pineapple Fried Rice served in a pineapple

Ingredients:

2 Tablespoons olive oil
2 shallots, sliced
2 cloves garlic, chopped or minced
1 cup boneless, skinless chicken, cubed
1 red jalapeno pepper, diced (optional)
1 red pepper, diced
1/2 cup Shitake mushrooms
3 egg whites, partially cooked
5 tablespoons low sodium chicken broth
3 tablespoons soy sauce
1 tablespoon fish sauce
1 tablespoon pineapple juice
3 tablespoons curry powder
1 teaspoon Splenda or other sweetener
1/3 cup roasted cashews, chopped
3 cups cooked brown jasmine rice, or cooked whole grain brown rice (Day old rice works best. I also like to cook the rice in chicken stock)
1 cup pineapple, cubed
1 cup frozen, cooked shrimp, thawed
1/3 cup frozen peas, thawed
1/4 cup currants or raisins
2 green onions, sliced
1/4 cup cilantro, chopped

Directions:

1. Heat 1 tablespoon of olive oil in a wok over medium high heat, add 2 tablespoons minced garlic and sauté until fragrant.

2. Add cubed chicken, 1 tablespoon curry powder and 1 tablespoon of chicken stock and cook until chicken is thoroughly cooked. Remove from wok and set aside.

3. Over high heat, add remaining olive oil to wok. Add shallots, garlic, red peppers and mushrooms and sauté until fragrant – about a minute.

4. Add in the egg white

5.Add the chicken stock, soy sauce, fish sauce, pineapple juice, curry powder and Splenda and sauté.

6. Add the cashews and rice, and sauté for a few minutes.

7. Add the pineapple, shrimp, peas and raisins and stir-fry to mix them in. Sauté for 30 more seconds.

8. Remove from heat and garnish with chopped green onions and cilantro.

ENJOY!!

Reduced Carb, Reduced Fat, Roasted Veggie Lasagna

With the recent drop in temperature, I thought it was the perfect time to make and post one of my favourite comfort foods – lasagna. This recipe is a great way to cut back the carbs and fat, without compromising on flavour. If you are really looking to cut those carbs, you can always omit the layer of noodle and replace it with another layer of roasted veggies – but I find that the mix of the two works great. Afterall, there is nothing wrong with the right kind of carbs, and whole grain pasta is one of the good guys.

Ingredients

4 medium zucchinis, thinly sliced lengthwise
1  large eggplant, thinly sliced lengthwise
1/4 cup minced garlic
3/4 cup mushrooms, sliced
1/2 cup red pepper, chopped
3 tablespoons of olive oil OR olive oil spray
1 package of  extra lean ground chicken
1/4 cup yellow onion, chopped
1 1/2 cups marinara sauce (look for low-fat, low-sugar, low-sodium sauce)
3 tablespoons pepper, freshly ground
2 cups fresh spinach
1/4 cup fresh Asiago cheese, grated
1/4 cup fresh basil
3/4 cup non-fat or reduced-fat Ricotta cheese, grated
1 egg white, beaten
1 cup non-fat or reduced-fat mozzarella cheese, grated
1/4 cup fresh Romano cheese, grated
4-5 (enough for one layer of noodles) whole wheat lasagna noodles, cooked according to package

Directions

1) Preheat oven to 400 degrees f. Spray 2 large, non-stick baking sheets with olive oil spray, or lightly brush with fresh olive oil. Arrange sliced zucchini and eggplant on baking sheets and brush with minced garlic. Flip over and brush the other side. You can now spray with olive oil spray or brush with additional fresh olive oil. Bake for 15 minutes or until lightly browned. Remove from oven and set aside.

2) In medium saucepan, heat 1 teaspoon of olive oil over medium heat. Add chopped onions and 2 tablespoons of minced garlic. Saute for a couple minutes and then add ground chicken. Cook until chicken is no longer pink.

3) Add marinara sauce, half of the fresh basil, ground pepper, mushroom and red pepper to chicken mix and continue to simmer for 10 minutes or so. Stir in spinach until wilted and remove sauce from heat.

4) In small bowl combine ricotta cheese, egg white, Romano cheese and remaining basil. Set aside.

5) To assemble lasagna, begin by spreading a layer of  the sauce (about half of it) in the bottom of a rectangular casserole dish. Sprinkle with a handful of the mozzarella cheese.

6) Next make a layer out of the eggplant. Top eggplant with ricotta cheese mix.

7) Next layer the noodles on top of the ricotta cheese. Cover with the remaining sauce.

8) Make a final layer out of the zuchinni. Cover with remaining mozzarella cheese and the asiago.

9) Place in preheated oven of 350 degrees f and bake for 35 -40 minutes, until cheese slightly browns on top. Let sit for 10 minutes before serving.

ENJOY!!

Skinny Chicken Pad Thai with Kelp Noodles

So I made a great discovery this past week. I am so excited about this discovery that I am tempted to write a whole post about it….. But I won’t. Instead I will share a recipe that I just made with this great find. What is it you ask?!? … Kelp Noodles!!!

In an attempt to cut back the amount of carbs my husband and I eat, I wanted to find a noodle substitute, so I could still enjoy my favourite noodle dishes. So off to the health food store I went only to find these little gems. So why are these noodles so great? Well not only are they low carb, but they are also low calorie, low fat and pack a decent amount of calcium and iron. One 16 oz bag of noodles  (which is a lot of noodles – one bag was enough for this recipe which made 4 servings) contains only 24 calories, o grams of fat and 4 grams of carbohydrates. Not to mention 60% of your daily recommended intake of calcium and 16% of iron. They have virtually no taste and absorb flavour great! You also don’t need to cook them, but if you do, they don’t get soggy. The texture is comparable to a glass noodle, making them perfect for so many dishes. The possibilities are endless. So here is my first recipe with these guys, one of my favourite noodles dishes: Pad Thai.

Ingredients

3 teaspoons tamarind paste
5 tablespoons fish sauce
1/4 cup Siracha chili sauce (The Rooster Sauce)
4 Tablespoons Splenda Brown Sugar
1/4 cup chicken stock
2 tablespoons corn starch

3 raw chicken breasts, cubed
4 tablespoons garlic
1 teaspoon canola oil

1 large red pepper, cut into thin slices
1 cup firm tofu, cubed
1/4 cup egg whites
2 1/2 cups fresh bean sprouts
2 green onions, chopped
1/2 cup fresh cilantro, chopped
1/4 cup peanuts, crushed or chopped
1 lime

1 16 oz package kelp noodles, rinsed

Directions

1) In small bowl combine tamarind paste, fish sauce, chilli sauce, Splenda, chicken sauce and cornstarch. Stir well. Set aside.

2) In medium sauce pan, heat canola oil over medium high heat. Add chopped garlic and stir until fragrant. Add chicken cubes and cook for 5-6 minutes, until outside of chicken turns white.

3) Add sauce mix and continue to stir until sauce thickens. Add red pepper, tofu and egg white and cook for another 2-3 minutes until egg white is cooked and sauce is nice and thick.

4) Add rinsed noodles and toss until blended and noodles are coated with sauce. Garnish with bean sprouts, green onion. cilantro peanuts and lime juice.

ENJOY!!

 

Buffalo Chicken Nacho Pizza with Cauliflower Crust

I’m back! Yes, it’s been a long time since my last post, but I am finally back in the land of cooking/baking. After a couple months of eating out, due to no cooking supplies and an abundance of new restaurants to try, I am more than ready to get back to the healthy eating and cooking at home. After hearing about cauliflower crust pizza, I decided to take a stab at my own healthy pizza by combining ingredients from two of my favorite not so healthy snack foods: nachos and buffalo chicken wings. Feel free to add or change the toppings according to what you like.

Ingredients

Crust:

2 cups of frozen cauliflower – cooked according to package directions and mashed (To mash you can use a potato masher, or use a food processor. I used my magic bullet)
1/4 cup egg white
2 tablespoons minced garlic
1 teaspoon cayenne pepper
1/4 cup grated asiago cheese
Dash of salt & pepper

Toppings:

1/2 cup salsa
1/4 cup pizza sauce

1 teaspoon olive oil
1-2 large chicken breasts chopped into medium sized chunks
1/4 cup Franks Red Hot Sauce or your fav buffalo chicken hot sauce
3/4 cup red pepper

3/4 cup chopped mushrooms
1/4 cup chopped onion
1/2 chopped peperoncini peppers

3/4 cup skim mozzarella cheese
2 tablespoons asiago cheese

Directions

1) Preheat oven to 450 and spray large round pizza pan with olive oil cooking spray. In large bowl mix mashed cauliflower, egg white, garlic, cheese and seasoning. Mix and press onto greased pizza pan.  Bake for 13-15 minutes or until lightly browned and crispy.

2) While crust is cooking, heat medium frying pan over medium heat, add olive oil and chicken and cook for 3-5 minutes, until outside is no longer pink. Once outside is cooked add hot sauce and red pepper and continue to cook for another 3-4 minutes, until chicken is thoroughly cooked. Remove from heat.

3) Once pizza crust is removed from the oven, spread pizza sauce and salsa over crust. Add chicken and red pepper mix, mushroom, onion and peperoncini peppers.

4) Cover with cheese and bake for another 10-12 minutes or until cheese is bubbly and crust is crispy.

ENJOY!!

Skinny Chicken Korma

Yes, it’s been way too long since my last post, but I have a good excuse -  My husband and I are in the midst of moving to Minneapolis and it’s been quite the process. I will spare you guys the details, but I’m pretty sure by the end of this month I can call myself a professional mover. Anyway, enough whining. After many dinners out, I decided it was time to get my butt back in the kitchen and back to blogging. Because I am leaving for vacation tomorrow, I wanted to make a big pot of something that is easily re-heatable, so my husband doesn’t starve or worse…. eat McDonalds every day. 0_0

P.S – I may be absent for another little while, but once I get to Minneapolis I will be cooking and blogging up a storm, so stay tuned!

Skinny Chicken Korma

Ingredients

1/3 cup fat free plain Greek yogurt
2 small sweet onions, finely chopped
3 tablespoons fresh minced ginger
5 tablespoons fresh minced garlic
2 green chilies, finely chopped
1 teaspoon salt
3 tablespoons ghee or reduced fat margarine
1 teaspoon turmeric
1 teaspoon paprika
2 teaspoon ground coriander
2 fresh bay leaves
3/4 cup diced tomato
2 tablespoons tomato paste
4 large boneless skinless chicken breasts, cut into chunks
5 tablespoons ground almonds
2 teaspoons garam masala
1 teaspoon ground cumin
1 can (400 ml) light coconut milk
2 tablespoons Splenda
1/4 cup golden raisins
1/4 cup fresh cilantro, chopped

brown basmati rice cooked per package instructions or whole wheat naan break

Directions

1) Cut the chicken in bite sized pieces and place in medium sized bowl.  Add 2 tablespoon of ginger, 3 tablespoons of garlic and yogurt and stir.  Marinade in the refrigerator for several hours or overnight.

2) In a medium bowl combine chopped onion, curry powder, chopped chillies, salt and remaining ginger and garlic. At this point you can place these ingredients in a food processor and blend until smooth if you prefer a smoother sauce, but I prefer a bit of a chunkier sauce, so I skip this.

3) Over medium-high heat, heat the ghee or butter and add the onion mix. Bring to a low boil, and then reduce heat to medium and cover. Cook for 15 minutes. Remove the lid and continue to cook for another 5-10  minutes, stirring continuously.

4) Add turmeric, paprika, coriander, bay leaves, diced tomatoes and tomato paste and cook for 3-5 minutes over medium to medium high heat. Add the chicken and marinade, stirring to blend all the ingredients. Cook chicken for  10 minutes and continue to stir occasionally.

5) Add the light coconut milk and Splenda and increase heat to allow mixture to boil. Stir in the ground almonds, garam masala, and cumin.

6) Reduce heat to a simmer and cook for another 20 minutes, adding the raisins about halfway through. Add  additional salt and freshly ground pepper if necessary.

7) Remove from heat. Garnish with freshly chopped cilantro and raisins. Serve with brown basmati rice and fresh skinny naan bread.

ENJOY!!