Grammy's Recipes

8/11/2019 Grammy's Recipes

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FOREWORD

Healthy eating with diabetes is not a life sentence to a diet of deprivation. In fact, the

concept of a "diabetic diet" is really a myth. Unlike a diet, nutritional management of

diabetes involves lifelong dietary changes that balance moderation, carbohydrate

control, and healthy eating choices.

The good news is that the best way to eat when you have diabetes is really the same

way everyone should eat. Like the general population, people with diabetes need to

focus on whole foods that are high in fiber and full of nutrients. This includes virtually

all plant foods, most dairy products, lean meat and poultry, and fish. On the other

hand, we all need to stay away from highly processed foods, which are usually full

of refined grains, added sugar, and unhealthy man-made fats.

A diagnosis of diabetes presents a unique opportunity to shift your diet and lifestyle

in a positive direction. Whether you're a regular Emeril at the stove or a toast-burning

kitchen klutz, try preparing some diabetes-friendly dishes like those in this book, and

commit to learning more about healthy eating. Your body will thank you not only with

better blood sugar numbers, but with how you look and feel each day.

Lynn Prowitt-Smith

dLife Food & Nutrition Editor


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TABLE OF CONTENTS

Asparagus-Gruyre FrittataA protein-rich breakfast frittata with asparagus and cheese. 4

dLife-ful Berry SmoothieA healthy and delicious blend of blueberries, banana, and tofu. 5

Low Carb ChiliA savory beef chili with a hint of sweetness. 6

Southwestern Turkey BurgerThis zesty and bunless burger is moist and flavorful. 7

Mushroom BisqueA rich, creamy soup prepared with a medley of mushrooms. 8

Mexican PizzaSatisfy your pizza craving with this healthier version. 9

Cheesy Spinach BakeA low carb, spinach and cheese casserole. 10

Cajun Deviled EggsClassic deviled eggs made spicy with a bit of cayenne. 11

Spicy Cheddar DipCreamy dip made with cheese, beer, and hot sauce. 12

Salmon PattiesGet your omega-3s with salmon cakes full of corn flakes. 13

Pan-Fried CatfishCatfish with spicy tartar sauce and no carbs! 14

Low Carb Turkey MeatloafA unique and delicious take on this American favorite. 15

Chicken SaltimboccaTender chicken breast rolled up with ham and herbs. 16

Cheesy Beef CasseroleFlavorful dish made with a secret, healthy ingredient. 17

Teriyaki TofuGreen onions, garlic, ginger, and broccoli make this oh-so-scrumptious. 18

Sugar Free CheesecakeA rich and creamy, crustless cheesecake made without sugar. 19

Flourless Chocolate CakeA rich, sugar free version of the classic. 20

Chocolate Yogurt PopsHealthy frozen treats for the kids and the kid in you! 21

2009 LifeMed Media, Inc. All Rights Reserved


4/21

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Asparagus-Gruyre Frittata

Prep Time: 10 minutes | Cook Time: 10 minutes |Difficulty: Intermediate

A protein-rich breakfast frittatawith asparagus and cheese.

Ingredients

2 tsp olive oil1 small onion, thinly sliced1/2 tsp salt

1 lb fresh asparagus, tough stem ends snappedoff and spears cut diagonally into 1-inch lengths

4 eggs, lightly beaten1 cup shredded Gruyre cheese (or Swiss cheese)

Directions

1.Preheat broiler. Pour olive oil into a 10-inch ovenproof frying pan over medium-high heat.2.Add onion and salt and stir until onion is softened but not browned, about 3 minutes.3.Add asparagus, reduce heat to medium-low, and cook covered until asparagus is barely tender,

6 to 8 minutes.4.Pour in eggs and cook until almost set but still runny on top, about 2 minutes.5.Sprinkle cheese over eggs and broil until cheese is melted and browned, 3 to 4 minutes.6.Slide frittata onto a serving platter and cut into wedges.

Additional Information

Serve with fresh fruit for breakfast or with a simple green salad for lunch or dinner.

Makes 6 servings.

Per Serving

160.2 Calories; Total Carbs: 5.3g; Dietary Fiber: 2.3g; Sugars: 2.7g; Total Fat: 10.8g (4.7g Saturated,6.1g Unsaturated); Potassium: 281mg; Protein: 11.9g; Sodium: 303.5mg

Dietary Exchanges1 Fat, 1 Meat, 1 Vegetable


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dLife-ful Berry Smoothie

Prep Time: 5 minutes | Cook Time: 0 minutes |Difficulty: Easy

A healthy and delicious blend ofblueberries, banana, and tofu.

Ingredients

1/2 cup low fat milk (can substitute soy milk or rice milk)6 oz silken tofu (or 6 oz plain yogurt)1 cup frozen blueberries(do not thaw)

1/2 small banana1/2 tsp almond extract1 tbsp brown flaxseed meal1/2 tsp sugar substitute

Directions

1. Mix all of the ingredients in a blender until wellblended. Pour and enjoy.

Makes 2 servings.

Per Serving145.2 Calories; Total Carbs: 21.9g; Dietary Fiber: 3.7g; Sugars: 14.5g;Total Fat: 4.4g (0.7g Saturated, 3.7g Unsaturated); Potassium: 219mg; Protein: 7.2g;Sodium: 37.6mg

Dietary Exchanges1/2 Fat, 1 Fruit, 1/2 Meat, 1/4 Milk


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Low Carb Chili

Prep Time: 30 minutes | Cook Time: 3 hours |Difficulty: Easy

A savory beef chili with a hint of sweetness.

Ingredients

1 quart water2 lb extra lean ground beef (5% fat)1 tsp cinnamon, ground1 tsp ground cumin1 medium onion, chopped

1 tsp Worcestershire sauce2 medium garlic cloves, mashed2 tsp salt2 tbsp chili powder1 tsp black pepper1/2 tsp hot red pepper flakes1/2 tsp ground allspice6 oz tomato paste3 bay leaves4 oz canned mushroom slices, drained3/4 cup medium green bell peppers, chopped

Directions

1. Brown meat, drain off fat.2.Add remaining ingredients, bring to a boil.3. Simmer for 3 hours, stirring occasionally.

Makes 4 servings.

Per Serving

141.2 Calories; Total Carbs: 5.4g; Dietary Fiber: 1.4g; Sugars: 2.8g; Total Fat: 3.8g (1.4g Saturated,2.4g Unsaturated); Potassium: 166.5mg; Protein: 22.3g; Sodium: 725.6mg

Dietary Exchanges2 Meat, 1 Vegetable


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Southwestern Turkey Burger


This zesty, bunless burger ismoist and flavorful.

Ingredients

10 oz ground turkey1 oz silken tofu, or 2 tablespoons1/2 tsp ground cumin1/4 tsp garlic powder

1 tsp canola oil (in spray bottle)1/2 medium avocado, 6 slices2 tbsp fat free sour cream4 lettuce leaves, each about the size of a burger

Directions

1.Preheat oven to 350 degrees F.2.Combine the ground turkey, tofu, cumin, and garlic in a bowl and mix well. Form into two patties.Heat a medium non-stick skillet over medium heat. Mist both sides of each burger with canola oil

spray. Cook in the skillet 3-1/2 minutes. Transfer to a pre-heated 350 degrees F oven and bake 5minutes or until cooked through.3.Let stand 5 minutes to cool slightly. Place each burger on a piece of leaf lettuce. Top each burgerwith three slices of avocado, one tablespoon of sour cream and the remaining lettuce leaves.

Makes 2 servings.

Per Serving355.9 Calories; Total Carbs: 8.4g; Dietary Fiber: 2.1g; Sugars: 1.5g; Total Fat: 23.7g (5.3gSaturated, 18.4g Unsaturated); Potassium: 551mg; Protein: 28.9g; Sodium: 204.9mg

Dietary Exchanges3 Fat, 4 Meat, 1/4 Vegetable


8/21

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Mushroom Bisque

Prep Time: 15 minutes | Cook Time: 1 hour |Difficulty: Intermediate

A rich, creamy soup prepared with amedley of mushrooms.

Ingredients

cooking spray1 tbsp olive oil1 cup fresh chopped onion1 cup chopped leeks

2 large garlic cloves, minced1 3/4 lb mushrooms, sliced (shiitake, portobello, cremini,etc.)8 cups fat free unsalted beef broth1 tsp fresh thyme (or 1/4 tsp dried)1 cup nonfat evaporated milk1 pinch salt (optional)1 pinch black pepper, freshly ground2 tbsp chopped parsley(for garnish)

Directions

1.Lightly mist a 6-quart pot with cooking spray. Add olive oil and place over low heat.2.Add onion, leek, and garlic. Saut until vegetables are limp, about 5 minutes.3.Raise heat to medium-high. Add mushrooms and continue to saut, stirring occasionally, untilmushrooms are tender, about 12 minutes.4.Stir in broth and thyme. Reduce heat and simmer, partially covered, for 20 minutes.5.In batches, puree in a food processor or blender. Return to pot and stir in evaporated milk.Season with salt (if using) and pepper. Heat through, but do not allow mixture to boil.6.Serve in small soup bowls.

Makes 10 servings.

Per Serving74.9 Calories; Total Carbs: 9.0g; Dietary Fiber: 0.5g; Sugars: 6.1g; Total Fat: 1.7g (0.2g Saturated,1.5g Unsaturated); Potassium: 570mg; Protein: 4.9g; Sodium: 135.2mg

Dietary Exchanges1/4 Fat, 1 Vegetable


9/21

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Mexican Pizza


Satisfy your pizza craving with this healthier version.Ingredients

1 low carb tortilla (8-inch, whole grain)1 canola cooking spray (or canola oil in a misting bottle)2 oz low fat refried black beans (equal to 1/4 cup)1 tbsp warm water5 tbsp fresh drained salsa1/4 cup reduced fat shredded mozzarella cheese

Directions

1.Place an 8- to 10-inch skillet over medium heat until hot.Lightly spray each side of the tortilla with oil.2.Place the tortilla in the hot pan and cook 30 seconds to one minute or until lightly browned. Turnthe tortilla over and repeat.3.Remove from the pan and cool.4.Combine the refried beans and water and mix until smooth. Use a rubber or plastic spatula tospread the bean paste over the tortilla. Be careful to leave 1/4 to 1/2 an inch of tortilla uncovered atthe outer edge.5.Gently spread the salsa evenly over the bean paste and sprinkle with the low-fat Mozzarella

cheese. Transfer to a baking sheet and place in a preheated 375 degrees F oven for 5 minutes oruntil the cheese is melted.

Additional InformationEnjoy as is or garnish with a dab of nonfat sour cream and fresh cilantro.

Makes 2 servings.

Per Serving

140.3 Calories; Total Carbs: 19.4g; Dietary Fiber: 6.7g; Sugars: 3.3g; Total Fat: 3.7g (1.3g Saturated,2.4g Unsaturated); Potassium: 233.2mg; Protein: 12.4g; Sodium: 666.1mg

Dietary Exchanges1/2 Meat, 1 Starch, 1/2 Vegetable


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Cheesy Spinach Bake


A low carb, spinach and cheese casserole.

Ingredients

3 cup frozen chopped spinach1/2 cup half & half1/2 cup fat free milk3 eggs, beaten2 egg yolks, beaten1/4 cup unsalted butter, melted

1 cup light shredded cheddar cheese, divided2 tsp plain bread crumbs2 tbsp chopped parsley (optional)1/8 tsp ground black peppergrapeseed oil cooking spray

Directions

1.Preheat oven to 350 degrees F. Grease a 2-quart baking dish.2.Clean spinach thoroughly. Spin well in a salad spinner to remove all excess water. Chop spinach.3.Combine cream and milk in a medium saucepot and heat until nearly simmering.

4.Place beaten eggs and yolks in a medium bowl. Slowly add the hot dairy mixture to the beateneggs by whisking constantly until well incorporated. Next, slowly add the melted butter, still whisking.5.Stir in 3/4 cup of the shredded cheese. In a separate bowl, mix the remaining cheese with thebread crumbs and set aside.6.Fold spinach into the dairy and cheese mixture until well combined.7.Transfer spinach mixture to the greased baking dish. Sprinkle bread crumb and cheese mixtureevenly over the top of the casserole.8.Bake for 30 minutes. Sprinkle parsley on top before serving, if desired.

Makes 2 servings.

Per Serving186.3 Calories; Total Carbs: 6.1g; Dietary Fiber: 1.2g; Sugars: 1.0g; Total Fat: 12.6g (7.1g Saturated,5.5g Unsaturated); Potassium: 51.7mg; Protein: 10.4g; Sodium: 274.4mg

Dietary Exchanges

2 Fat, 1/2 Meat, 1 Vegetable


11/21

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Cajun Deviled Eggs


Classic deviled eggs made spicy with a bit of cayenne.

Ingredients

6 eggs2 tbsp mayonnaise1 tsp Dijon mustard1/2 tsp salt

1/4 tsp ground black pepper1/4 tsp ground cayenne (redpepper)

Directions

1.Place eggs in a medium saucepan and cover with cold water. Bring water to a boil andimmediately remove from heat.2.Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool with ice

water, and peel.3.Slice eggs in half lengthwise. Remove yolks and place in a medium bowl.4.Set aside egg whites. Mix mayonnaise, Dijon-style mustard, salt, and black pepper with the eggyolks, mashing with a fork.5.Fill the hollowed egg white halves with the yolk mixture. Sprinkle with cayenne pepper, adjustingthe amount to taste.6.Cover and chill in the refrigerator until serving.

Makes 12 servings.

Per Serving53.1 Calories; Total Carbs: 0.3g; Dietary Fiber: 0g; Sugars: 0.2g; Total Fat: 4.3g (1g Saturated, 3.3gUnsaturated); Potassium: 34.3mg; Protein: 3.2g; Sodium: 154.4mg

Dietary Exchanges1/2 Fat, 1/2 Meat


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Spicy Cheddar Dip


Creamy dip made with cheese, beer, and hot sauce.

Ingredients

2 lb sharp cheddar cheese, cut into 1-inch cubes2 medium garlic cloves, mashed3 tbsp Worcestershire sauce1 tsp dry mustard1 pinch hot sauce, to taste

6 oz beersalt, to taste (optional)

Directions

1.Cut the cheese into cubes and place in an electric mixer.Process until smooth.2.Add the garlic, Worcestershire, hot sauce, and mustard; blend. Slowly add beer while continuingto beat the cheese, just until a firm spreading consistency has been reached.3.Stir in salt and refrigerate.

Additional InformationTo avoid fluffiness of the cheese spread, limit the amount of beer. Serve with low carb crackers, rye,or pumpernickel squares.

Makes 36 servings.

Per Serving102.2 Calories; Total Carbs: 0.5g; Dietary Fiber: 0g; Sugars: 0.3g; Total Fat: 8.1g (5.3g Saturated,2.7g Unsaturated); Potassium: 12.6mg; Protein: 6.3g; Sodium: 183mg

Dietary Exchanges1 Meat


13/21

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Salmon Patties


Get your omega-3s with salmon cakes full of corn flakes.

Ingredients

15 1/2 oz canned salmon, drained1 cup corn flakes (or wheat flakes or crackers)2 eggs, lightly beaten1/2 cup low fat milk1/8 tsp ground black pepper1 tbsp margarine

Directions

1.Use a fork or clean fingers to flake salmon until very fineand place in a small bowl.2.Crumble cereal or crackers into crumbs.3.Add eggs, milk, pepper, and cereal crumbs to salmon,mix thoroughly. Shape into 9 patties.4.Melt margarine in a skillet over medium heat. Carefullybrown both sides until patty is thoroughly cooked.

Additional InformationYou can replace the salmon with canned tuna or any mildwhite fish.

Makes 9 servings.


Dietary Exchanges1/4 Fat, 1 1/4 Meat


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Pan-Fried Catfish


Catfish with spicy tartar sauce and no carbs!Ingredients

1 catfish fillet1 1/2 tbsp mayonnaise1 tsp garlic cloves, roasted and smashed2 tsp fresh cilantro, chopped1/2 tsp fresh lime juice1/2 oz chipotle peppers1 pinch ground cayenne (red pepper)

1 pinch black pepper, freshly ground1 pinch salt (sea salt, if available)cooking spray1 sprig watercress (for garnish, optional)

Directions

1.To prepare the tartar sauce: In a small bowl, combine the mayonnaise, cilantro, lime juice,mashed roasted garlic, chipotle pepper, and cayenne. Mix well and set aside.2.Season both sides of the catfish evenly with fresh black pepper and sea salt.

3.Set a non-stick skillet over medium-high heat until it is hot enough for a drop of water to sizzle onit.4.With an oven mitt, briefly remove the pan from the heat and lightly spray with some grapeseed oilor olive oil spray.5.Place the catfish in the pan. Cook for 3-4 minutes or until nicely browned. Reduce the heat tomedium, turn the fillet over and cook for about 2-3 minutes more or until the catfish flakes easily. Becareful not to overcook.6.Transfer to a serving plate. Spoon the tartar sauce over the top. Garnish with watercress leaves, ifdesired. Serve immediately.

Makes 1 serving.


Dietary Exchanges3 1/4 Fat, 3 1/2 Meat


15/21

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Low Carb Turkey Meatloaf


A unique and delicious take on this American favorite.

Ingredients1 tbsp grapeseed oil1 fresh leek, thinly sliced1 small onion, peeled, chopped3 medium garlic cloves, peeled and finely minced6 oz canned tomato sauce1/2 cup dry red wine1/2 cup low sodium chicken broth2 tsp chopped fresh basil1 tsp chopped fresh oregano2 tbsp light spelt flour, divided1 lb ground turkey1 egg, lightly beaten2 egg whites, lightly beaten1/2 cup chopped zucchini , peeled, gratedkosher salt (to taste)1 pinch black pepper, freshly ground

Directions1.Preheat oven to 350 degrees F. Saut leek, onion, and garlic in oil until golden brown. Add flour.

2.Add wine, chicken broth, tomato sauce, basil, oregano, flour, and salt to pan. Bring to a boil.Reduce heat to low and simmer uncovered for 15 minutes. Set sauce aside.3.Combine ground turkey, eggs, zucchini, and flour in a large bowl. Mix well. Add 1/4 cup of thesauce, and stir in gently. Pat into a 4 x 8 inch loaf pan, greased or lined with baking paper. Coverwith foil. Bake for 30 to 40 minutes. Discard any drippings.4.Heat remaining sauce and serve with meatloaf.

Additional InformationEnjoy as is or garnish with a dab of non fat sour cream and fresh cilantro.

Makes 8 servings.

Per Serving166.8 Calories; Total Carbs: 6g; Dietary Fiber: 0.8g; Sugars: 1.6g; Total Fat: 8.7g (2.1g Saturated,6.5g Unsaturated); Potassium: 207.7mg; Protein: 13g; Sodium: 253.7mDietary Exchanges1 Fat, 1 1/2 Meat, 1 Vegetable


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Chicken Saltimbocca


Tender chicken breast rolled up with ham and herbs.

Ingredients1/4 cup fresh basil, coarsely chopped2 tbsp fresh chives2 tbsp chopped parsley1 medium garlic cloves, minced1 tbsp chopped fresh oregano1/2 cup chopped fresh sage12 oz boneless skinless chicken breasts (4 pieces)2 oz sliced, smoked ham1 tbsp grapeseed oil1/2 cup low sodium chicken broth1 cup spaghetti sauce2 cups spaghetti squash, cooked and drained, warm1 pinch salt and pepper (to taste, optional)

Directions1.In a small bowl combine the basil, chives, oil, garlic, oregano, and sage. Set aside.2.Pound the chicken breast lightly with the flat side of meat mallet between 2 pieces of plastic wrapuntil the chicken is 1/2- to 3/4-inch thick. Spread the herb mixture over the four pieces.3.Place 1/2 ham slice over the herb mixture on the chicken and roll up the meat so that the filling is

enclosed; secure the rolls with toothpicks.4.Heat the grapeseed oil in a medium non-stick skillet over medium-high heat.5.Place roll-ups in skillet and cook 2 to 3 minutes on each side or until chicken is browned.6.Add the chicken broth to the skillet, reduce heat. Let simmer covered for 15 to 20 minutes or untilthe chicken is cooked. (Or transfer skillet to a 350 degree F oven for 12 to 15 minutes.)7.Move the chicken to a cutting board and let cool for 5 minutes.8.Add spaghetti sauce to skillet and cook for 2 to 3 minutes, stirring occasionally until heated.9.Remove toothpicks and cut chicken into slices crosswise. Arrange chicken slices around thespaghetti squash and top with the spaghetti sauce to serve.

Makes 4 servings.Per Serving214.3 Calories; Total Carbs: 12.2g; Dietary Fiber: 2.6g; Sugars: 5.8g; Total Fat: 6.3g (1.2g Saturated,5.1g Unsaturated); Potassium: 369.8mg; Protein: 27.4g; Sodium: 268.8mg

Dietary Exchanges

1 Fat, 1/4 Other Carbohydrate, 1 Vegetable, 3 1/2 Very Lean Meat


17/21

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Cheesy Beef Casserole


Flavorful dish made with a secret, healthy ingredient.

Ingredients

cooking spray1 small russet potato1 cup shredded mozzarella cheese1 lb extra lean ground beef (5% fat)1 yellow onion, chopped2 medium garlic cloves, minced14 1/2 oz canned unsalted diced tomatoes1 tbsp chili powder (to taste)

16 oz fresh shredded cabbage1 pinch salt (optional)1 pinch black pepper, freshly ground (to taste)2 tbsp taco sauce (to taste)6 slices jalapeo peppers (optional)

Directions1.Preheat oven to 375 degrees F. Lightly coat a 2-quart casserole with cooking spray.2.Peel and grate the potato into a bowl. Stir in 1/4 cup of the mozzarella. Spread evenly over thebottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.

3.Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beefwith a wooden spoon as it browns. Remove any excess fat. Add the tomatoes with their juice, chilipowder, and the cabbage. Season with pepper to taste. Saut and stir for about a minute.4.If mixture seems too dry, add another 1 tablespoon of the bottled taco sauce, adding up to 2tablespoons more, if needed.5.When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and

jalapeo slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.

Additional InformationGarnish with fresh lettuce, tomato, salsa, and cheddar cheese.

Makes 6 servings.

Per Serving214.8 Calories; Total Carbs: 14.9g; Dietary Fiber: 3g; Sugars: 5.7g; Total Fat: 6.9g (3.3g Saturated,3.6g Unsaturated); Potassium: 197.8mg; Protein: 23.6g; Sodium: 221.7mg

Dietary Exchanges1/4 Fat, 2 1/4 Meat, 1/4 Starch, 2 Vegetable


18/21

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Teriyaki Tofu


Green onions, garlic, ginger, and broccoli make this

oh-so-scrumptious!

Ingredients12 oz light, firm tofu, drained and cut into 1-inchcubes3 fresh green onions, finely chopped1 tsp minced garlic (fresh)1 tsp fresh ginger root, minced1/2 tsp extra virgin olive oil1/4 tsp sesame oil (hot)1 cup fresh chopped broccoli2 tbsp light teriyaki sauce1/8 tsp hot red pepper flakes (or more to taste)

Directions1.Place a nonstick wok or skillet over high heat until it ishot enough for drops of water to sizzle on it.2.With an oven mitt, briefly remove the pan from the heatto lightly mist with olive oil spray. Heat for 3 seconds.3.Add the tofu, green onions, garlic, ginger, olive oil, and

sesame oil. Cook, stirring often, for 3 minutes. Add thebroccoli. Cook, stirring frequently, for about 12 minutes,or until the tofu is browned on all sides.4.Stir in the teriyaki sauce. Season with pepper flakes.Cook for 30 to 60 seconds, or until the sauce thickensslightly. Spoon onto two serving plates and serveimmediately.

Makes 2 servings.

Per Serving157 Calories; Total Carbs: 11.1g; Dietary Fiber: 2.0g; Sugars: 4.4g; Total Fat: 12.6g (7.2g Saturated,

5.4g Unsaturated); Potassium: 32.9mg; Protein: 8.8g; Sodium: 43.5mg

Dietary Exchanges2 1/4 Fat, 1/4 Meat


19/21

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Sugar-Free Cheesecake


A rich and creamy, crustless cheesecake made without sugar.Ingredientsgrapeseed oil cooking spray4 eggs, separated2 egg whites1/2 cup granular sugar substitute, plus 2 tbsp1 tsp fresh lemon juice1 pinch salt3 cups light cream cheese (or ricotta, drained)1/2 tsp fresh lemon peel, grated (optional)

1/3 cup sour cream2 tsp vanilla extract

Directions1.Preheat oven to 400 degrees F. Line the bottom of a 9-inch springform pan with baking paper orgrease with butter. Spray just a bit with grapeseed oil cooking spray.2.Separate eggs, and beat egg whites with salt until stiff.3.Beat together sugar substitute and egg yolks until thick. Add lemon juice. Next, with the mixer on alow-medium setting, beat in the cream cheese, a little at a time, until incorporated and fluffy.4.Add a small amount of the egg whites, plus grated lemon peel if desired, and mix in gently. Next,gently fold the cream cheese mixture into the remaining egg whites. Pour mixture into pan. Give a

little shake to make it level.5.Bake for 10 minutes at 400 degrees F; reduce temperature to 300 degrees F and bake for another40 minutes. When the top of the cake is set, turn off the oven and keep the oven door closed. Allow to cool for another hour in the oven. * Remove and continue to cool on a wire rack.6.Whisk together remaining ingredients (sour cream, 2 tbsp sugar substitute, and vanilla). Spread ontop of the cheesecake.

Additional InformationGarnish with berries or use almond extract instead of vanilla, and garnish with toasted almonds.

*Allowing to cool slowly in the oven helps prevent the top of the cake from developing deep cracks.Makes 12 servings.

Per Serving165.2 Calories; Total Carbs: 7.7g; Dietary Fiber: 2.8g; Sugars: 4.3g; Total Fat: 5.1g (0.6g Saturated, 4.5gUnsaturated); Potassium: 212.3mg; Protein: 16.9g; Sodium: 515.5mg

Dietary Exchanges

1/4 Fat, 2 Meat, 1 Vegetable


20/21

20

Flourless Chocolate Cake


A rich, sugar free version of the classic.

Ingredients

5 egg whites4 oz bittersweet baking chocolate, chopped3 tbsp unsweetened cocoa powder1/2 cup ground walnuts (also try almonds or hazelnuts)1/2 cup granular sugar substitute1/2 cup reduced fat sour cream4 oz liquid egg substitute

1/2 tsp vanilla extractbutter flavored cooking spray

Directions

1.Preheat oven to 350 degrees F.2.Coat a 9-inch springform pan with butter-flavored cooking spray.3.In bowl of an electric mixer, beat egg whites on high until stiff, glossy peaks form.4.Microwave chocolate in microwave-safe bowl on high for 1 to 2 minutes. Stir until smooth.5.Scrape into a mixing bowl. Stir in cocoa, nuts, sugar substitute, sour cream, egg substitute, andvanilla extract. With a spatula, fold in egg whites.

6.Spoon batter into prepared pan and gently smooth top. Bake for 30 minutes and cool.7.Loosen edges of pan and remove cake. Cake will deflate.

Additional InformationServe warm with ice cream or whipped cream, or simply dust with powdered sugar.

Makes 8 servings.

Per Serving

147.9 Calories; Total Carbs: 11.2g; Dietary Fiber: 1.7g; Sugars: 5.4g; Total Fat: 11.3g (4.4gSaturated, 6.9g Unsaturated); Potassium: 75.1mg; Protein: 4.8g; Sodium: 40.4mg

Dietary Exchanges2 Fat, 1/2 Other Carbohydrate


21/21

21

Chocolate Yogurt Pops

Prep Time: 1 hour | Cook Time: 0 minutes |Difficulty: Easy

Healthy frozen treats for thekids and the kid in you!

Ingredients

8 oz plain nonfat yogurt3 sugar free hot cocoa packets (1/4 cup)

Directions

1.In a bowl, thoroughly mix the yogurt and cocoamix.2.Spoon into paper cups and set the cups in amuffin tin. Insert a wooden popsicle stick in themiddle of each cup.3.Freeze until solid.4.To serve, peel away the paper cup and eat atonce.

Additional InformationYou can also dip the cups in warm water for a few seconds, and the yogurt pops should popright out.

Makes 4 servings.

Per Serving67.6 Calories; Total Carbs: 11.8g; Dietary Fiber: 0.8g; Sugars: 9.5g; Total Fat: 0.8g (0g Saturated,0.8g Unsaturated); Potassium: 0mg; Protein: 4.5g; Sodium: 187.7mg

Dietary Exchanges1/4 Milk

Grammy's Recipes

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