Sunday, March 28, 2010

Egg Custard

Carlene sent me this recipe, she adds lemon zest and a splash of lemon extract to hers.  I've made this several times now, it's just wonderful.  Approximately 100 calories a serving.  ~ jan

2 cups skim milk (sometimes I substitute 1/4 cup fat free Half & Half to give it more richness)
2 egg
1/3 cup Splenda
1/4 teaspoon salt
dash vanilla
dash ground cinnamon on top
grated fresh nutmeg on top.

Put milk, Splenda, salt and vanilla in a bowl and whisk until frothy.  Pour thru strainer into 4 ramekins or custard cups.  Straining it makes it smooth.  Grate nutmeg on top, add cinnamon if desired.

If you want to make Carlene's version, add lemon extract to the custard, and grate lemon zest on top along with the nutmeg and cinnamon.

Put ramekins in a 9x9 pan, add hot water to the pan so that it comes up about an inch on the sides of the ramekins, and bake at 350 degrees for approximately 45 minutes until toothpick comes out clean.  Serve warm or chilled.  It's fantastic!!!!

Thursday, March 11, 2010

Herb Stuffed Chicken Breasts

Dish up a company-worthy dish that calls for only four ingredients, plus salt and pepper. Choose roasted asparagus as a bright, fresh partner for this main dish.
Yield: 4 servings (serving size: 1 chicken breast half and about 1 tablespoon pan juices)


  • 1/4  cup  (2 ounces) goat cheese
  • 1/2  teaspoon  chopped fresh rosemary
  • 2  ounces  Canadian bacon, finely chopped
  • 4  (6-ounce) skinless, boneless chicken breasts
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • Cooking spray


1. Preheat oven to 400°.
2. Combine first 3 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken evenly with salt and pepper.
3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5 minutes. Discard wooden picks. Cut chicken diagonally into 1/2-inch-thick slices. Serve with pan juices.
Roasted asparagus: Combine 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus on a jelly-roll pan coated with cooking spray; toss gently. Bake at 400° for 10 minutes or until asparagus is crisp-tender. Place asparagus in a large bowl; toss with 1 tablespoon butter and 1 tablespoon chopped fresh chives. Complete the meal with a sliced baguette and a glass of crisp white wine.
305 calories/ 13. 5g fat/42g protein/0g fiber
Source:  Cooking Light

Tuesday, March 2, 2010


1/2 cup orange juice

1 teaspoon orange zest

2 teaspoons low-sodium soy sauce

1/4 teaspoon sesame seed oil

1/2 teaspoon salt

1 pound chicken breast tenders, cut into 1-inch chunks

1/2 cup cornstarch


3/4 cup orange juice

1 teaspoon orange zest

1/2 cup low-sodium chicken broth

5 teaspoons Splenda granular

4 teaspoons sugar-free OR regular honey OR Agave

1 tablespoon low-sodium soy sauce

2 teaspoons vegetable oil

2 cloves garlic, minced

2 teaspoons apple cider vinegar

Pinch red pepper flakes

2 teaspoons cornstarch

Kosher salt

Sliced green onions

Sesame seeds

Marinade: In a medium bowl combine orange juice, orange
zest, soy sauce, sesame oil, and salt. Add chicken tenders and stir to
coat. Allow to marinate for 25-30 minutes.

Sauce: In a small saucepan combine orange juice, orange
zest, chicken broth, Splenda,  honey, soy sauce, oil, garlic, and apple
cider vinegar. Bring to a boil; lower heat to a simmer and cook until
liquid is reduced by 1/4. Season with salt to taste. Stir the 2
teaspoons cornstarch with a small amount of cold water and add to the
sauce. Bring back to a boil and cook for 1-2 minutes, or until
thickened. Set aside, but keep warm.

In a large bowl or ziplock bag add the 1/2 cup of cornstarch. Drain
the chicken and toss with the cornstarch, shaking off excess. In a large
skillet heat 2 tablespoons vegetable oil over medium-high. Add chicken
and cook until golden and meat is cooked through. Gently toss cooked
chicken with the sauce and serve. Makes eight WLS or four regular

Per WLS Serving: Calories 206; Protein 17 g ; Fat 9 g; Carbs 12 g;
Sugar 3 g; Sodium 418 mg

Source:  Linda from Eating Well, Living Thin, one of my very favorite healthy food blogs..