Japanese Sticky Chicken

Japanese Sticky Chicken

Ingredients:

  • 8 drumsticks, skin removed
  • 1 cup water
  • 1/2 cup balsamic vinegar
  • 1/3 cup low-sodium soy sauce
  • 2.5 tbs splenda brown sugar
  • 4 garlic cloves, peeled
  • 1 tsp chili powder

Directions:

  1. Combine all ingredients in a large pan over high heat.
  2. Bring to a boil. Then, reduce to a simmer for 20 minutes, uncovered.
  3. Increase the heat while turning the chicken often until the sauce turns into a sticky glaze.
  4. Remove garlic cloves and serve.

(source: http://www.food.com/recipe/japanese-mums-chicken-68955)

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Swedish Meatballs

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As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉

Swedish Meatballs

Meatball Ingredients:

  • 1.5 lbs extra lean ground beef
  • 1 large egg, beaten
  • 1/3 cup milk
  • 1/2 cup low-fat parmesan cheese
  • 1/3 cup oat bran
  • 1 tsp garlic powder
  • 1 tsp pepper
  • 1/2 tsp oregano
  • 2 tbs dried parsley

Sauce Ingredients:

  • 1/3 cup fat free sour cream
  • 1 (14.5 oz) can fat free beef stock
  • 1/2 tsp garlic powder
  • salt & pepper to taste
  • 3 tbs cornstarch, dissolved in 3 tbs hot water

Directions:

  1. Preheat oven 350 degrees F.
  2. In a large bowl, mix all ingredients for the meatballs.
  3. Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
  4. Bake for about 18 minutes.
  5. In a medium pan, heat 2 seconds of cooking spray on medium heat.
  6. Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
  7. Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.
  8. Plate meatballs and top with creamy sauce.

(source: http://www.simplyrecipes.com/recipes/swedish_meatballs/http://www.food.com/recipe/kittencals-italian-melt-in-your-mouth-meatballs-69173)

Whoopie Pies

Whoopie Pies

Soft Cookies

Ingredients:

  • 2 eggs, separated
  • 1 tbs cocoa powder
  • 9 packets splenda
  • 1/2 tsp vanilla extract
  • 1/8 tsp salt
  • 2 tbs water
  • 1/4 tsp cream of tartar

Directions:

  1. Preheat oven 300 degrees F.
  2. Line a baking sheet with parchment paper.
  3. Use an electric mixer to egg yolks until smooth.
  4. Slowly mix in water, cocoa powder, splenda, vanilla extract, and salt. Set aside.
  5. With a clean bowl and beaters, combine egg whites and cream of tartar. Whip until very stiff peaks form.
  6. Carefully fold egg whites into egg yolk mixture.
  7. Spoon cookie-size mounds onto parchment paper and bake for 14 minutes.
  8. Remove from oven and allow cakes to cool for at least 30 minutes.

 

Filling

Ingredients:

  • 8 tbs fat free cream cheese
  • 6 tbs fat free vanilla greek yogurt
  • 1/2 tsp vanilla extract
  • splenda to taste

Directions:

  1. Combine all ingredients and sweeten with splenda to your liking.

Place a dollop of filling onto a cookie and spread evenly. Top off with a second cookie.

 

(source: http://www.audacityofcooking.com/2011/01/flourless-sugar-free-red-velvet-mini.html)

Flourless Cinnamon Bun

Tonight is Bob’s softball night. So, left to my own device, I completely wrecked our kitchen in the process of testing out some dessert recipes. Luckily, the disaster was not made in vain as I was able to cook up an easy, fat free, flourless, no-bake cinnamon bun recipe — yes, if it didn’t exist before, now it does!!

..Hopefully if I give Bob a piece of the cinnamon bun, he won’t be too upset about the tornado that hit our kitchen 😉

Flourless Cinnamon Bun

Cinnamon Bun

Ingredients:

  • 4 tbs unflavored protein powder
  • 4 packets splenda
  • 1 tbs splenda brown sugar
  • 1/2 tbs corn starch
  • 1/2 tsp baking powder
  • 2.5 tbs fat free half & half
  • 1/2 tsp vanilla extract
  • 1/4 tsp ground cinnamon

Directions:

  1. In a bowl, mix all ingredients together until smooth and pour into a souffle cup. (note: only fill cup 1/3 full as it will rise like a souffle in the microwave)
  2. Microwave for 30 seconds.

Cream Cheese Frosting

Ingredients:

  • 2 tbs fat free cream cheese
  • 2 tbs skim milk
  • 1 tbs fat free half & half
  • 2 packets splenda

Directions:

  1. Combine all ingredients in a small sauce pan over low heat.
  2. Whisk together constantly until cream cheese is melted.

Top cinnamon bun with cream cheese frosting and sprinkle with cinnamon. Serve immediately.

Pesto-Rubbed Tri-Tip

This recipe may look similar to the Juicy Tri-Tip recipe I posted earlier but the herbs really give it a different flavor. It gives it more of a pesto taste which I just love!

Pesto-Rubbed Tri-Tip

Ingredients:

  • 3 lbs tri-tip roast
  • 1/3 cup soy sauce
  • 1/3 cup lemon juice
  • 1/4 cup worcestershire sauce
  • 3 tbs garlic powder
  • 3 tbs dried basil
  • 1.5 tbs dried parsley
  • 1 tsp pepper

Directions:

  1. In a blender or food processor, process soy sauce, lemon juice, worcestershire sauce, garlic powder, basil, parsley, and pepper.
  2. Rub marinade on tri-tip and refrigerate for 6 hours.
  3. Roast in oven at 375 degrees F for 1 hour.

(source: http://allrecipes.com/recipe/best-steak-marinade-in-existence)

Sweet Bacon-Wrapped Chicken Skewers

Brown Sugar Bacon-Wrapped Chicken

Ingredients:

  • 1 large chicken breast, cut into 1.5 inch cubes
  • 10 strips of lean, center-cut bacon (6% fat or less)
  • 1/3 cup splenda brown sugar
  • 1 tbs chili powder

Directions:

  1. Preheat oven 350 degrees F.
  2. Combine and mix brown sugar and chili powder in a bowl.
  3. Wrap each chicken cube in a half slice of bacon.
  4. Place about 5 bacon-wrapped chicken cubes on a skewer and coat with brown sugar mix.
  5. Bake for 30-35 minutes.

(source: http://www.foodnetwork.com/recipes/paula-deen/sweet-chicken-bacon-wraps-recipe/index.html)

Prosciutto Chicken Rolls

Prosciutto Chicken Rolls
Ingredients:
  • 2 chicken breasts
  • 8 slices prosciutto
  • 3 wedges low-fat laughing cow cheese (any flavor)

Directions:

  1. Preheat oven at 400 degrees F.
  2. Filet each breast through the center to create two thin breasts. Then, cut eat of those breasts in half.
  3. Spread cheese on top of each breast and roll.
  4. Then, wrap one slice of prosciutto around each chicken roll and hold with 1-2 toothpicks.
  5. Bake for 30 minutes.

 

Garlic & Horseradish-Crusted Steak

So.. Bob loves horseradish and I love garlic. The perfect compromise — Horseradish & Garlic-Crusted Steak! Watch out because this steak is full of flavor but very bold and strong flavors. Lovers of the two main ingredients like Bob and I will gobble this up!

Garlic & Horseradish-Crusted Steak

Ingredients:

  • 3 lbs sirloin steak
  • 1/4 cup dijon mustard
  • 1/2 cup non-creamy horseradish
  • 12 garlic cloves, chopped
  • 2 tbs pepper
  • salt to taste
  • cooking spray

Directions:

  1. Combine all ingredients except cooking spray in a bowl. Rub the marinade on the steaks and refrigerate for 2 or more hours.
  2. Preheat broiler at 500 degrees.
  3. Spray a baking dish or sheet with cooking spray and place steaks on top (make sure to have a nice spread of marinade on the steaks). Spray top of steaks as well.
  4. Cook for about 10-20 minutes depending on how well you like your steak cooked.

(source: http://www.food.com/recipe/garlic-horseradish-crusted-steaks-28520)

Juicy Tri-Tip Roast

Bob made this for dinner earlier tonight and it-was-gorgeous! I practically inhaled it; it was THAT delicious. So lots of props to Bob for finishing off our festive Fourth of July holiday right!

Juicy Tri-tip Roast

Ingredients:

  • 2 & 1/2 lbs tri-tip roast
  • 1/2 cup lemon juice
  • 1/4 cup soy sauce
  • 2 tbs worcestershire sauce
  • 2 tbs pepper
  • 2 tbs garlic powder
  • 2 tbs garlic salt
  • 5 cloves garlic, minced
  • 1/2 white onion, minced

Directions:

  1. Mix all marinade ingredients together in a bowl and rub it on the tri-tip.
  2. Cover and refrigerate for 6 hours.
  3. Roast tri-tip in a roaster at 375 degrees F for 1 hour.

 

(source: http://www.foodnetwork.com/recipes/bbq-with-bobby-flay/6-hour-tri-tip-marinade-recipe/index.html)

Garlic Parmesan Tofu Fries

You can do so much with these tofu fries. Toss them in dry seasoning, cover them with cheese, dip them, or eat them plain! I did a little bit of everything!

Garlic Parmesan Tofu Fries

Ingredients:

  • 1 package extra firm tofu
  • cooking spray
  • garlic salt
  • 2 tbs reduced fat parmesan

Directions:

  1. Preheat oven 400 degrees.
  2. Strain tofu and pat down with a paper towel.
  3. Cut into 1/2 inch thick slices. Use paper towels to remove as much moisture as possible from each slice.
  4. Cut slices in three to form fry shape.
  5. Spray baking sheet with cooking spray and place tofu on sheet. Top with more cooking spray.
  6. Bake for 30 minutes.
  7. Remove from oven and immediately sprinkle with garlic salt and parmesan.
  8. Serve immediately.

To make a low-fat ranch sauce for dipping, buy a packet of dry Hidden Valley Ranch mix. Prepare according to package directions with low-fat mayo and skim milk.