Sugar Shakers for followers of Sugar Busters and other GI based diets

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Old 01-29-2001, 06:11 PM   #1  
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When posting a recipe, please make sure all ingredients are SB legal. If there are any ingredients that are NOT SB legal, please post a note with an alternate ingredient that may be substituted in it's place.

If you would like to view any of the old recipe boards, please click on any one of the links below, and they will take you directly to that particular board:








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Old 02-02-2001, 05:35 AM   #2  
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Here's the website for the BREAD MACHINE RECIPES - hope you find ones that you can adapt to make SB LEGAL!!!!

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Old 02-02-2001, 08:57 PM   #3  
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2 10-oz bags fresh spinach leaves
2 teaspoons olive oil
2 cloves garlic, minced
salt and pepper to taste

In a large non-stick skillet, heat the oil. Add garlic and sautee for about 30 seconds. Add the spinach leaves slowly. Add salt and pepper. Sautee for just a few minutes until desired doneness (is that a word?).


If you like, a sprinkle of parmesan cheese is a nice addition.
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Old 02-02-2001, 09:56 PM   #4  
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Here are 3 muffin recipes, haven't tried them yet, but they do sound yummy, and easy!!


2 1/4 cups WW flour
2 tsp baking powder
1 cup milk
1 egg
1/4 cup honey (use agave nectar or other sweetener equivalent)
3 Tbl vegetable oil

Preheat oven to 350F. Butter a 12-cup muffin tin.
Combine flour & baking powder in a medium-size bowl.
In a small bowl combine milk, egg, honey, and oil. Beat well. Ad liquid ingredients to dry ingredients, and stir until moistened. Fill prepared muffin tin half full.
Bake for 15 to 20 minutes, or until a wooden pick inserted into center comes out clean. Remove to a wire rack.
Makes 1 dozen.


1 cup bran
1 cup WW pastry flour
1 tsp ground cinnamon
2 TBL vegetable oil
1 cup milk
4 eggs, separated
3 TBL honey (use agave or other sweetener equivalent)
1/2 cup sunflower seeds, or nuts

Preheat oven to 375F. Butter muffin tins
In a medium-size bowl combine bran, flour and cinnamon
In a small bowl combine oil, milk, egg yolks, and sweetener. Add to dry ingredients. Add seeds or nut, or a combo of both of them.
Beat egg white until stiff, and fold them into batter. Pour into prepared tins.
Bake for 25 minutes. Cool on a wire rack.

Makes 1 to 1 1/2 dozen


2 eggs, beaten
1/2 cup vegetable oil
1/2 cup honey (use agave nectar or other sweetener equivalent to)
1 tsp vanilla extract
1 cup ww flour
2 tbl wheat germ
2 tbl bran
1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 cups fresh blueberries (if using frozen bluies, add 1/4cup more flour)

Preheat oven to 35-F. Butter a 12-cup muffin tin.
In a small bowl combine eggs, oil, sweetener, and vanilla.
In a large bowl combine flour, wheat germ, bran, baking powder and baking soda. Add liquid ingredients and stir just until mixed. Blend in blueberries.
Pour batter into prepared muffin tin and bake 25 minutes.
Remove from muffin tin and cool on wire rack.

Makes 1 dozen muffins

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Old 02-03-2001, 09:11 PM   #5  
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(From Prevention's Guide FIT & FIRM AT 40 PLUS)

1 lb dry whole wheat pasta shapes (such as twists)
1 8-oz container fat-free plain yogurt
1 Tbsp + 1 Tsp extra virgin olive oil
1/2 tsp salt
1 lg clove garlic
1 cup packed fresh basil leaves
2 lg ripe tomatoes, chopped
1 tsp balsamic or red wine vinegar
6 oz part-skim mozzarella cheese, cubed
Fresh basil leaves (garnish)

1. Prepare pasta per package directions, eliminating any suggested salt or oil.
2. While the pasta is boiling, place the yogurt, oil, salt and garlic in a blender. Puree until smooth. Add the basil, and upree until completely blended.
3. Place the tomatoes in a small mixing bowl. Toss with the vinegar, and add the cheese.
4. Drain the pasta, and place it in a large mixing bowl. Immediately pour the basil sauce over the hot pasta. Toss until the pasta is coated. Serve topped with the tomato and mozzarella mixture. Garnish with fresh basil.

Makes 5 servings:
475 cal, 25 g pro, 76 g carb, 11 g fat, 4 g salt, 20 mg chol, 11 g fiber, 418 mg sodium, 378 mg calcium
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Old 02-05-2001, 12:40 AM   #6  
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Whole Wheat Waffle Batter

1 1/4 cup 100% Stone Ground Whole Wheat flour
1 1/4 cup milk
1/4 cup vegetable oil
1 egg
pinch of salt
1 Tbls. sugar (try splenda)
1 tsp. baking powder
1 tsp. baking soda

Mix well and refrigerate for 30 minutes. Use with a hot waffle iron.

1 Tbls sugar=12 grams sugar

Divide 12 grams sugar by the number of waffles the batter makes and you have the amount of sugar per waffle. This recipe made 8 large waffles(approx. 7 to 8 inches in diameter) in our waffle iron, which translates to 1.5 g of sugar per waffle.
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Old 02-06-2001, 06:29 AM   #7  
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Cauliflower Divine
(a good sub for mashed potatoes)

2 packages (10 oz. each) frozen cauliflower
1 crumbled chicken bouillon cube
1/3 cup instant non-fat dry milk powder
butter (to taste...about 1 tablespoon)
pepper and salt to taste
dash of nutmeg (must use this for flavor)

Cook cauliflower according to package directions, but until very soft. Drain. Place in bowl and add remaining ingredients. Mix and whip well with an electric mixer.

About 4 servings


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Old 02-06-2001, 10:23 AM   #8  
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Roasted Broccoli (from Diet Club site)
Bunch of broccoli, tossed w/ olive oil, garlic (if you like) salt (if you like). Spread in single layer on cookie sheet. Roast at 500 degrees for 10 minutes.
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Old 02-08-2001, 06:54 AM   #9  
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Chicken-Rice Salad with Cashews

3 cups chicken, cooked and coarsely diced
1/2 cup celery, diced
2 green onions, sliced thin
3 cups cooked brown rice
1/2 cup mayo
1/2 cup yogurt
1 Tbl lemon juice
1 tsp honey (agave or other sweetener equivalent to)
1 tsp salt
12 cup raw, unsalted cashew nuts (whole)
Salad greens for garnish

Combine chicken, celery, onion and rice in large bowl

In a small bowl, combine mayo, yogurt, lemon juice, honey and salt; mix well.

Pour dressing over mixture and toss lightly but thoroughly.

Adjust seasonings; mix lightly. Place in fridge, covered, for about two hours before serving to blend flavors. (Cashews should be added just before serving-to retain crispness) Serve on crisp salad greens.

Serves 6


6 cups concentrated chicken stock
12 cup raw, brown rice
salt to taste
1 egg
2 egg yolks
1/4 cup lemon juice
2 Tbl freshly snipped parsley
1/8 tsp cayenne
fresh dill to garnish

Put 6 cups chicken broth in heavy saucepan or soup kettle and bring to a boil. Add brown rice to soup, season with salt and cook until rice is tender 15 to 20 minutes.

Put whole egg and two egg yolks into a medium sized bowl; beat with rotary beater or wire wish until light and frothy. Slowly add the lemon juice, beating together thoroughly.

Just before serving: dilute the egg-lemon mixture with one cup hot brother, beating constantly with wire whisk until well blended. Gradually add the diluted mixture to the remaining hot soup, stirring constantly. Bring almost to the boiling point-DO NOT BOIL OR THE SOUP WILL CURDLE. Stir in the parsley and cayenne, adjust seasoning.

Remove from heat and serve immediately, garnish with fresh chopped dill.

Makes approx. 6 cups

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Old 02-08-2001, 09:11 PM   #10  
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Cabbage Unrolls (from Diet Club site)
1 lb ground chuck
1/2 lb. pork sausage (I used Hot Jimmy Dean)
1/2 cup chopped onions
15 oz chopped tomatoes
3 oz tomato paste
1 1/2 tsp chili powder
1 tsp garlic powder
1/4 tsp red pepper flakes
1/2 head cabbage, sliced thin
1 1/2 cups shredded sharp cheddar cheese
salt and pepper

Brown beef, sausage and onions in oil or butter. Season w/ salt, pepper, chili powder to taste. Mix remaining ingredients except cabbage and cheese ( to make a tomato mixture) Layer one half meat mixture in square baking pan. Top with half of cabbage, then half tomato mixture and half the cheese. Repeat layers. Bake at 350 for one hour uncovered.

I misread the directions and had a tomato / meat mixture and layered it and it was fine. I also didn't use all that cheese, just a little for flavor. It was like a hamburger helper but crunchy and spicy. DH loved it! I would serve it with salad, or green beans maybe. Enjoy!
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Old 02-08-2001, 11:48 PM   #11  
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This recipe is from the Somersizing book - I made it and it was fabulous - very very moist and tender - I'll give you my revised version of it, since I like things SIMPLE!!!

Chicken St. Germain Beaupre (she's so ostentatious!)

1 5-7 lb chicken
3 TB olive oil
4-6 fresh tarragon sprigs (or 2 TB dried)
1 tb herbes de provence (i happen to have these...sage, thyme, lavender.... - what matters more is the cooking process, so throw whatever you have on..)
3 Tb butter\
(I used a fraction of the butter and oil, do whatever is comfy)
3 whole onions, quartered

Preheat oven to 350.
Fill large stockpot 1/2way with water and add 1 tsp salt. Bring to boil, add chicken and cover. Boil on stovetop for 20-25 minutes. Carefully lift out chicken.

Place parboiled chicken in large roasting pan. Bruce outside with olive oil, salt, pepper, tarragon and herbes. Place 1 sprig of tarragon inside. Rub (or spray) quartered onions with oil and place them around chicken.

Place pan in hot oven for 35-40 minutes. Bird is done when leg jiggles.

NOTES: My bird took longer. It was amazingly moist - the moistest chicken I have ever made. Big DS and DH were very complimentary - little DS eats nothing but pasta and pizza (LOL, hi glycemic).

I defatted the sauce the next day and served it as leftovers as well. There was more elaborate info on how to make a thicker sauce, but like I said, I like things simple!


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Old 02-09-2001, 02:21 AM   #12  
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his is an easier and more successful meringue than the one that has already been posted.

Carob Chip Meringues

2 egg whites (the powdered kind, available in grocery stores, whips up great!)
1/2 tsp vanilla
1/8 tsp cream of tartar
2/c CSplenda
2/3 C unsweetened carob pieces (can find in health food store)

Lightly grease a cookie sheet, Beat egg whites, vanilla, and cream of tartar with electric mixer or cuisinart til soft peaks form..Add the
sugar, 1 tbl at a time, beating thill stiff peaks form. fold in carob pieces.

2. Drop mixture by rounded teaspoons 2 inches apart on the pprepared cookie sheet. Bake in a 300 oven about 20 minutes or until
lightly browned around the edges. transfer cookies to a wire rack and let cool.

these actually hit the spot, and they're practically calorie free!

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Old 02-09-2001, 10:47 PM   #13  
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Here's a site I found with some SB legal main dishes - a bit too much with the cream in some of them, but that can be scaled back/substituted!

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Old 02-13-2001, 05:48 AM   #14  
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2 small boxes sugarfree jello
2 cups hot water
3 oz cream cheese,softened
2 c cold water
4 tbs whipping cream

Pour the contents of the Jello boxes into a glass dish. Pour the hot water into the dish and stir to dissolve. Add the cream cheese and beat with ta mixer until the cheese is completely mixed in. The mixture will be frothy. Stir in the cold water. Whip the cream until stiff. Gently whisk the whipped cream into the jello mixture. Cover and refrigerate until firm. The mixture will separate into three layers: clear jellon on the bottom, flavored cream chesses in the middle, and flavored whipped cream on top..Serves 8
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Old 02-15-2001, 09:30 AM   #15  
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This recipe just came through on the Top Secret Recipe newsletter. With some minor substitutions, it should be legal. Sounds yummy!

Top Secret Recipes version of
Chili's Lettuce Wraps

by Todd Wilbur
Chili's take on the appetizer made popular at P. F. Chang's got diners across the country wrapping lettuce around chopped chicken. Now you can clone Chili's entree version of the Asian tacos along with the mega-addictive sesame-ginger and peanut dipping sauces at home. After you make the sauces and prepare the chicken, assemble the wraps by arranging some of sliced chicken into the center of a leaf of butter lettuce, sprinkle on some shredded carrot, perhaps a few crunchy bean threads, add a little dipping sauce and open wide.

Stir Fry Sauce
1/4 cup water
1 teaspoon arrowroot
1/3 cup soy sauce
1/4 cup granulated sugar
1/4 cup white vinegar
1 tablespoon dried chives
1 tablespoon vegetable oil
2 teaspoons sesame seeds
1 teaspoon red pepper flakes
1 teaspoon chili oil
1 teaspoon peanut butter
1/2 teaspoon finely minced ginger

Sesame-Ginger Dipping Sauce
1/4 cup water
3/4 teaspoon arrowroot
1/3 cup granulated sugar
1/3 cup white vinegar
1/4 cup soy sauce
1 teaspoon finely minced ginger
1 teaspoon vegetable oil
1/2 teaspoon sesame seeds
1/4 teaspoon garlic powder
dash red pepper flakes
dash parsley

Peanut Dipping Sauce
1/2 cup peanut butter
1/3 cup water
2 tablespoons white vinegar
1/2 teaspoon finely minced ginger
1/8 teaspoon crushed red pepper
1/4 cup granulated sugar
1/4 teaspoon garlic powder
1/2 teaspoon chili oil
1/2 teaspoon vegetable oil
1 tablespoon brown sugar

1 tablespoons vegetable oil
4 chicken breast fillets
4 green onions
1/4 cup minced water chestnuts
1/4 cup sliced almonds
1 head butter lettuce

fried bean threads*
shredded carrots

1. To prepare the stir fry sauce, combine the water and arrowroot in a small bowl and stir until arrowroot is dissolve. Add this solution to the other stir fry sauce ingredients in a small saucepan over medium heat. Bring to a boil, then reduce heat to low and simmer for 5 to 6 minutes, or until thick.
2. To make the sesame-ginger dipping sauce combine the water and arrowroot in a small bowl and mix until arrowroot is dissolved. Combine this solution with the other dipping sauce ingredients in small saucepan over medium heat. Bring to a boil, then reduce heat to low and simmer for 2 minutes.
3. Combine all ingredients for the peanut dipping sauce in a small saucepan over medium/low heat. Heat while whisking until sauce becomes smooth. Remove from heat when done.
4. To prepare the chicken heat 1 tablespoon of vegetable oil in a large skillet over medium heat. Cook the chicken breasts until done -- 3 to 5 minutes per side -- turning every couple of minutes. You can tell when the chicken is done by pressing down on the middle of each chicken breast. It should be firm.
5. Remove the cooked chicken breast to a cutting board and slice it into strips with a sharp knife. Keep the pan hot. Load the chicken back into the same pan over medium/high heat, and add the water chestnuts. Heat for 1 minute.
6. Add 5 tablespoons of the stir fry sauce to the chicken and heat for 2 minutes, stirring often. The sauce should be bubbling.
7. Add the slice green onions and stir. The chicken is done.
8. Prepare each serving plate with a bed of bean threads. Spoon one-fourth of the chicken onto the bean threads. Sprinkle the chicken with about a tablespoon of sliced almonds. Add three leaves of butter lettuce to the plate, along with a garnish of shredded carrots. Repeat for the remaining servings. Serve with the sesame-ginger dipping sauce and peanut dipping sauce on the side. (
Makes 4 servings.

* Bean threads can be found in the Asian food section of your supermarket. Before using as a garnish the threads must be flash-fried in a skillet in 2 inches of hot vegetable oil. When the threads float to the top remove them to a towel to drain.

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