Thursday, January 26, 2006

Mini Yogurt Coffee Cakes


1/4 cup packed brown sugar
1/3 cup sliced almonds, toasted
1 tsp cinnamon

6 tbsp butter, melted
1/2 cup granulated sugar**
2 large eggs, beaten**

1 tsp vanilla extract
3/4 cup plain low-fat yogurt
1 1/4 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
3 tbsp confectioners' sugar

(**for lower fat, calories, carbs and cholesterol you may substitute the granulated sugar for its equivalent in granulated Splenda and the eggs for their equivalent in an egg substitute such as EggBeaters.)

Preheat oven to 325°F. Butter all surfaces of a 6-cup mini Bundt pan with 1-cup molds. Combine brown sugar, almonds, and cinnamon; set aside. Beat together butter, Splenda, eggs, vanilla, and yogurt in a small bowl. Mix flour, baking powder, and soda in large bowl. Add the yogurt-and-egg mixture, and stir until just blended. Place about 2 tbsp batter in bottom of Bundt molds. Divide brown sugar filling evenly among molds. Fill molds evenly with remaining batter. Bake 25 to 30 minutes until cakes are firm to the touch and edges are brown and pull away from sides of pan. Cool 5 minutes in pan. Turn out on a rack and cool with flat side down. Lightly dust with confectioners' sugar before serving.

Nutritional Informations:

Serving size: 1/2 cake
Calories 185
Fat 8.5 g (4 g saturated fat),
Carbohydrates 26 g.
Protein 4 g.

Wild-Mushroom Frittata


1 tbsp. extra virgin olive oil
2 tsp butter
3/4 lb of wild mushrooms chopped into bite-size pieces
1/4 cup of sliced green onions
1 tsp. fresh thyme
5 egg whites
2 tbsp. of chives
2 tbsp. of parsley
2 tbsp. of chervil
Squeeze of lemon


Heat oven to 350 degrees. Heat oil on high in a 6-inch cast iron skillet for 2 minute. Add butter. When it foams, add mushrooms. Season with salt and pepper and sautee for 5 minutes. Reduce heat to low and add onions and thyme; sautee 2 or 3 minutes. Stir in egg whites with a heat proof rubber spatula until eggs start to set. Transfer skillet to oven and bake 5 minutes, until golden. Sprinkle with remaining herbs and lemon juice. Cut into wedges and serve.

Serves 4.

Nutritional information:
Serving size: 1-1.5 inch slice
Calories: 123
Fat: 5.7 grams (1.8g saturated)
Carbs: 13.1
Protein: 5.4g
Fiber: 7 grams

Wednesday, January 25, 2006

Zen Brown Rice Bowl With salmon And Greens


1 cup of instant brown rice
2 large egg whites
1 large egg
1-1/4 cups of low sodium chicken broth
1/4 cup of low sodium soy sauce
1-1/2 tablespoons of sugar (or Splenda)
1 tablespoon of mirin (rice wine)
1 cup of baby spinach leaves
8 ounces of boneless skinless salmon fillet, cut into bite size chunks
2 scallions trimmed and thinly sliced


Prepare instant brown rice according to package directions. while rice cooks, place egg whites and egg in a bowl and whisk until just blended. Combine chicken broth, soy sauce, sugar and mirin in a saucepan and bring to a boil. Reduce heat to medium and stir in spinach, then salmon. Cook for 2 minutes. Gently pour egg mixture over fish and spinahc. Stir gently when egg starts to become firm, after about 3 minutes of cooking. (The salmon will have finished cooking in the hot broth).

Divide rice among 4 bowls and top with the salmon-spinach mixture. Garnish with scallions.

Nutritional info.
Serving size: 1 bowl
Calories: 225
Fat: 5.7 g; 1g saturated
Carbs: 25g
Protein: 18g