Rice Pudding
 

2 cups cooked whole grain quick cooking brown rice
1 cup fat free half and half
2 tbsp splenda
1 tbsp grated orange zest
1 tsp vanilla extract
1 tbsp sliced almonds (optional)
ground cinnamon (optional)
salt

Bring rice, half and half, splenda, orange zest vanilla, and a pinch of salt to a low boil in a medium saucepan over medium heat. Reduce to a low simmer and cook, stirring frequently, until liquid is absorbed, 6 to 8 minutes. Top with almonds and/or a pinch of cinnamon, if desired, and serve hot.

Makes 4 ½ cup servings. 170 calories, 4g protein, 33g carbs, 1.5g fat, 2g fiber

Flourless Chocolate Raspberry cakes
 

¾ cup bittersweet chocolate chips
½ cup reduced fat margarine, or butter
½ cup splenda
½ cup unsweetened cocoa powder, sifted
3 large eggs
½ cup raspberries

Position rack in the middle of the over and heat to 375F. Line a muffin tin with paper or foil liners. Heat chocolate and margarine in a heavy saucepan over low heat until melted, about 4 minutes, stir to combine and remove from heat. Mix splenda and cocoa powder in a medium mixing bowl, add eggs and whisk until combined. Whisk in chocolate mixture. Scoop batter into the tin, about 2 ½ tbsp per muffin cup. Gently press 3 raspberries halfway into each cake, and place the pan on a baking sheet. Bake, turning once halfway through, until a thin crust forms on top, 12-15 minutes. Cool on a wire rack and serve.

Makes 12 servings. 140 calories, 3g protein, 11g carbs, 11g fat, 2g fiber

Creamy, Dreamy Strawberry Vanilla Shake
 

(use frozen strawberries, which thicken and chill the shake)
1 cup plain fat free or low fat yogurt
1 cup 1% milk
2 cups frozen strawberries
1 tsp vanilla extract

Puree all items in a blender until smooth, serve cold.

Makes 4 1 cup servings. 90 calories, 6g protein, 14g carbs, 1.5g fat, 1g fiber

Orange Poppyseed Cupcakes
 

12 large egg whites at room temperature (or ¾ cup packaged egg whites)
1 ¼ tsp cream of tartar
¼ tsp salt
1 tsp vanilla extract
½ tsp orange extract, plus extra for topping
¾ cup splenda
¾ cup whole grain pastry flour
1 tbsp poppy seeds
1 cup fat free cool whip

Heat oven to 350F. Line 18 standard muffin cups with paper liners. Combine egg whites, cream of tartar, and salt in a large metal mexing bowl. Whisk until soft peaks form. Add vanilla and orange extracts. Gradually add splenda, beating whites until stiff. Sift 1/3 of the flour over egg whites, and fold with a spatula to gently, but full combine. Repeat with remaining flour until all incorporated. Fold in poppy seeds. Fill muffin cups, filling them just over the top of each cup. Cupcakes will not rise while cooking. Bake, turning once, until tops are golden and dry, about 20-25 minutes. Cool completely. For topping- mix cool whip with 3 or 4 drops orange extract, incorporate fully. Place a dollop of topping on each cupcake and serve.

Makes 18 servings. 40 calories, 3g protein, 5g carbs, 1g fat

Chicken en Papillote
 

4 boneless skinless chicken breast halves
pinch salt
pinch freshly ground black pepper
2 scallions, chopped
1 medium carrot, sliced diagonally
1 small zucchini, cut into ½” pieces
1 tsp dried tarragon
½ tsp grated orange zest

Heat oven to 400F, (425F if using foil) Cut 4 2 foot lengths of parchment paper, or foil. Fold each in half to make a 1 foot square. Sprinkle the chicken breasts with salt and pepper. Place a chicken breast slightly below the middle of each square. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest. Spoon ¼ of the veggie mixture over each chicken breast. Fold the parchment paper or foil over the chicken and crimp the edges together tightly. Bake for 20 minutes on a baking sheet. To serve, vut an X in the top of each packet, and tear to open. Serves 4.

144 calories, 27g protein, 4g carbs, 2g fat, 1g fiber

Balsamic Chicken
 

6 boneless skinless chicken breast halves
1 ½ tsp fresh rosemary leaves, minced, or ½ tsp dried
2 cloves garlic, minced
½ tsp freshly ground black pepper ½ tsp salt
2 tbsp extra virgin olive oil
4-6 tbsp white wine
¼ cup balsamic vinegar

Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl, and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat the oven to 450F. Spray a heavy roasting pan or an iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If meat is sticking, use 1-2 tbsp of wine to deglaze. Bake another 10 minutes, or until juices run clear. If the pan is dry, add another 1-2 tbsp of white wine. Drizzle the vinegar over the chicken in the pan. Transfer the chicken to plates. Stir the liquid in the pan to deglaze, and drizzle over the chicken.

Makes 6 servings. 183 calories, 26g protein, 4g carbs, 6g fat

Gingered Chicken Breast
 

1 tbsp fresh lemon juice
1 ½ tsp grated fresh ginger
½ tsp freshly ground black pepper
2 cloves garlic
4 boneless skinless chicken breasts

Combine the lemon juice, ginger, pepper, and garlic in a small bowl. Place the chicken breasts in a deep bowl. Pour the ginger mixture over the breasts, turning to coat both sides. Cover, and refrigerate for 30 minutes minimum, up to 2 hours. Spray a large nonstick skillet with cooking spray. Heat the skillet on medium-high heat until hot. Add the chicken, cook, turning once, until tender, about 8 minutes.

Makes 4 servings. 129 calories, 26g protein, 1g carbs, 1g fat

Savory Chicken Saute
 

2 tbsp extra virgin olive oil
4 boneless skinless chicken breast halves
1 large onion, sliced
2 cloves garlic, minced
1 tbsp fresh rosemary leaves, chopped
½ cup fat free chicken broth
pinch salt
pinch freshly ground black pepper

Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

Makes 4 servings. 217 calories, 28g protein, 6g carbs, 8g fat, 1g fiber

Orange Roughy in Scallion and Ginger Sauce
 

(can also substitute cod, sole, flounder, or chicken)

1/3 cup dry sherry or vermouth
3 tbsp low sodium soy sauce
2 tsp sesame oil
¼ cup finely chopped green onion
1 tsp freshly grated ginger
1 tsp finely chopped garlic
2 orange roughy fillets

Preheat the oven to 400F. Mix the sherry, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl. Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes, or until the fish flakes easily.

Serves 2. 242 calories, 35g protein, 3g carbs, 6g fat, 1g fiber

Joe’s Stone Crab Mustard Sauce
 

(great for dipping shrimp, or using in crab salad, seafood salad, shrimp salad in a wrap) (save calories by using reduced or fat free mayo, and lighter cream, 1% milk)

1 tbsp + ½ tsp Colman’s dry mustard
1 cup mayo
2 tsp Worcestershire sauce
1 tsp A1 steak sauce
1 tbsp heavy cream
1 tbsp milk
salt

Place the mustard in a mixing bowl. Add the mayo, and beat for 1 minute. Add the Worcestershire sauce, steak sauce, cream, milk, and a pinch of salt. Beat until the mixture is well blended and creamy. Add more mustard to taste, if desired. Chill sauce before serving.

Makes approx 1 cup. Serving size 1 tbsp. 109 calories, 12g fat

Cilantro Mayo (great on wraps!)
 

¾ cup reduced fat mayo or miracle whip
¾ cup loosely packed cilantro leaves
1 tbsp fresh lime juice
1 tsp light soy sauce
1 small clove garlic

Place all items into a blender or food processor, blend until smooth and creamy. Keep chilled.

Maxes approx ¾ cup. Serving size 1 tbsp. 36 calories, 3g carbs, 3g fat

Lemon Zest Ricotta Crème
 

½ cup part skim ricotta cheese
¼ tsp grated lemon zest
¼ tsp vanilla extract
1 packet splenda or equal

Mix together all items in a dessert bowl. Serve chilled. Makes 1 serving

178 calories, 14g protein, 7g carbs, 10g fat

Almond Ricotta Crème
 

½ cup part skim ricotta cheese
¼ tsp almond extract
1 packet splenda or equal
1 tsp slivered toasted almonds (to top)

Mix together all items in a dessert bowl. Serve chilled.

Makes 1 serving. 192 calories, 15g protein, 8g carbs, 11g fat

Vanilla Ricotta Crème
 

½ cup part skim ricotta cheese
¼ tsp vanilla extract
1 packet splenda or equal

Mix together all items in a dessert bowl. Serve chilled.

Makes 1 serving. 178 calories, 14g protein, 7g carbs, 10g fat

Lime Zest Ricotta Crème
 

½ cup part skim ricotta cheese
¼ tsp grated lemon zest
¼ tsp vanilla extract
1 packet splenda or equal

Mix together all items in a dessert bowl. Serve chilled.

Makes 1 serving. 178 calories, 14g protein, 7g carbs, 10g fat