Recipes from saturday!!

Salmon Patties

 

1 lb skinless salmon fillet (frozen is fine)

1/2 teaspoon lemon zest 

1 tablespoon fresh lemon juice

1 large egg

3 scallions, thinly sliced 

1 tablespoon of plain dried breadcrumbs

salt and pepper

 

Sauce

1 tablespoon chopped dill 

1/2 cup greek yogurt

1 tablespoon prepared white horseradish

 

Finely chop salmon or process in food processor. Add in egg, lightly beat. Mix in lemon zest, lemon juice, scallions, breadcrumbs, tsp of salt and 1/8 tsp pepper. Mix evenly.

Form into patties and sautee in olive oil.

 

Black Bean Brownies

1 (15-ounce) can no-salt-added black beans, drained and rinsed
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
1/8 teaspoon salt
2 teaspoon vanilla extract
1/2 cup plus 2 tablespoons diabetisweet (or combination of diabetisweet and splenda)

1/2 cup sugar free chocolate chips
1/3 cup finely chopped walnuts

Preheat oven to 350°F.

Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla, and sugar in the bowl of a food processor and blend until smooth. Remove the blade and carefully stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.

Strawberry Mousse

1 cup fresh strawberries, hulled

3 ounces strawberry gelatin

2 tablespoons splenda

1 container cool whip free

Crush strawberries; drain and reserve juice. Set berries aside. Add enough water to reserved juice to measure 3/4 cup; pour into a saucepan. Bring to a boil.

In a small bowl, combine gelatin and sugar; add boiling juice mixture and stir until gelatin is dissolved. Cool completely.

Stir in crushed strawberries. Fold in Cool Whip. Return all to the mixing bowl. Cover and refrigerate for several hours or overnight. Before serving, beat until fluffy.

Roasted Garlic Hummus

1 head garlic – roasted

2 cloves garlic - raw

1 can chickpeas

2 tablespoons lemon juice

2 teaspoons sesame oil

1 teaspoon cumin

1/2 teaspoon ground pepper 

1/4 cup greek yogurt

salt

 

Put all ingredients into food processor and process until smooth. Add olive oil as needed to get to desired consistency.

Zucchini & Eggplant Rollups

 

1 large or 2 medium zucchini or eggplant sliced lengthwise into ¼" slices

 

1 pint ricotta cheese

1 cup mozzarella cheese – divided

½ teaspoon garlic powder

½ teaspoon oregano

1 egg

Salt & pepper to taste

Tomato sauce

 

The night before (if you have time) put a coffee filter in a strainer and put in the ricotta – sit over a bowl in the refrigerator overnight.

 

Grill eggplant and/or zucchini slices until tender.

In a bowl mix together all remaining ingredients (only ½ cup of mozzarella).

Place small amount of filling at one end of zucchini / eggplant slice – roll up.

In the bottom of an baking dish put approximately ½ of tomato sauce. Place rolls of zucchini / eggplant in dish, top with remaining sauce and ½ of mozzarella cheese.

Bake at 350 degrees for about 30 minutes until heated through.

 

This dish freezes great! Just prepare in an aluminum foil pan and wrap well with foil. Go straight from the freezer to the oven – just adjust cooking time accordingly.

 

Spinach Chicken Bake

From: Lisa Hunt

INGREDIENTS
2 cups diced boneless skinless chicken breast (I usually need 2 or 3 boneless skinless chicken breasts)
1 10 oz package of frozen spinach
1/2 cup of Fat Free Sour Cream OR Greek Yogurt
1/2 cup Light Mayo
1/4 Mozzarella low moisture part skim cheese
1 cup Parmesan Cheese (I usually use reduced fat parmesan)
2 tsp garlic powder

DIRECTIONS
Season chicken breast the way you would like and cook as you normally would. I usually season mine with some Mrs. Dash and a little garlic powder, then bake it with tin foil over it for 30 minutes, then 10 minutes without tin foil.

When chicken is done, you can start the cheese mixture. Mix sour cream, parmesean cheese, light mayo, mozzarella, and garlic powder in medium bowl.

Once chicken is cool enough to handle, cut into small pieces (2 cups worth) then pour into medium bowl. Drain 10 oz package of frozen spinach, then add to chicken and mix together.

Once spinach and chicken is mixed well add HALF the cheese mixture. Mix well. Then pour the chicken, spinach mixture into round pan or dish and pack down. Take remaining mixture and spread over the top.

Place in oven for 45 minutes at 350 degree's. Makes about 6 one cup servings (though I'm not positive. sorry)

This is a pretty good meal. I'm sure you can rearrange things to your liking :)

Poached Salmon

From Karen G.

Salmon filet (size it according to how many people - i usually allocate about 1-1/2 - 2" per person if it's the "main course" (that averages out to 3 - 4 oz per person)

White wine
Whole lemon(s)  1 large or 2 small
Fresh cilantro
Sea salt
Aluminum foil

Preheat oven to 350.

Place salmon filet into "bed" of tinfoil (roll edges of foil about 1" from each side of fish to make a dish-like container so the wine doesn't leak out)

Thinly slice lemon cross-wise (not into wedges) and place on top of filet, evenly distributing

Break cilantro bunches into small pieces (leaving the stem with them is OK) and sprinkle liberally over salmon

Add enough wine to cover the bottom of the foil container

Use another piece of foil to seal the container across the top of the fish

Bake for approx 10 minutes, until fish is just steamed.  Don't overcook or the fish will be dry.

3 oz serving:  Cals 90   Fat 3g    Carbs 0g    Protein 15g

Low-Carb Shrimp Fried Rice Recipe

Here are the ingredients:

3 tablespoon olive oil
2 pound raw shrimp cut in bite size pieces
3-4 tablespoon soy sauce & another 1/5 or 35mls cup soy sauce
1 small onion diced
1 large red bell pepper, diced
1 cup snow peas, halved
4-5 cups raw grated cauliflower
3 eggs

Heat oil in a large skillet over medium heat. Add shrimp and 3 tablespoons soy sauce and stir-fry for 5 to 6 minutes until shrimp begins to get pink

1. Now add red bell pepper, onion and snow peas and stir thoroughly for another 5 minutes
2. Then stir in the other 1/5 cup soy sauce
3. Lastly, add the cauliflower and stir for 2/3 mins only - Don’t leave the cauliflower in there any longer! It will shrink and lose its ‘riceness’.
4. Now add egg and mix through the heat through and serve immediately.

This low-carb dish is also surprisingly low in fat. That’s not to say it’s low in taste though!

 

 

 

thanks....

who did the cinamon rolls?

I did :) I'll post them later, I have to copy it from my cook book - these I had in my e-mail.

ahh thanks they were soo freakin good

Hi Liz
 you forgot those fantastic cinnamon buns you made,
please post

That all looks so yummy!!!!!!!  Thanks for sharing.

Do you actually cook all of these at your class?  I'm just curioius as to how you all do this....we are trying to get our Western PA group going and next month is our first cooking meeting!!!!  Does everyone bring a recipie?   Seems like its a lot of work to cook it all in one afternoon.

cant wait to try some of these!!! 

Denise- we do cook all of the recipes  while we are together. I do some of the prep work ahead of time but we always have at least 20 people and they all get put to work! I print out copies of the recipes for everyone to take home and kind of flit around and instruct as everyone is doing different jobs.

A lot of people do bring a recipe and the ingredients to make that recipe. THen we all taste and talk about the dishes. Everything we do is low fat, low carb, high protein and sugar free.


If you have any questions or want some tips etc for your first cooking meet ing just let me know!

Liz-
Just wanted to say thank you again for having me! It was an amazing day and the food was fantastic!!!! You are the best for doing this and I truly appreciate it!!!!! Can't wait to get the hubby to make some of the awesome dishes--especially the cinnamon buns!!!! 

Thank you for all you do!!!!

Much luv!!!
Laura

Definitely worth a save!  Thanks so much Liz!

anytime!! It was so nice to finally put a real life face to a name!