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Weight Watchers Low Carb Butterscotch Cheesecake
1 c water
1 pkg plain gelatin
2 pkg cream cheese, cut into cubes (8 oz each)
8 packets aspartame
2 T sugar free butterscotch pudding
In large bowl, microwave water until hot. Dissolve gelatin in
water. Add the cream cheese cubes and stir until softened.
Blend well with electric mixer. Add the aspartame and pudding and
blend well. Pour into paper lined muffin tins and chill until
firm. Makes 10 little cheesecakes.
Nutritional information: 156 calories, 15 gr fat, 5 gr protein,
2 gr carbohydrates, 45 mg cholesterol, 186 mg sodium, no fiber.
4 WW Points
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Diabetic OVEN FISH 'N' CHIPS
2 tablespoons olive or vegetable oil
1/4 teaspoon pepper
4 medium baking potatoes (1 pound), peeled
FISH:
1/3 cup all-purpose flour
1/4 teaspoon pepper
Egg substitutes equivalent to 1 egg
2 tablespoons water
2/3 cup crushed cornflakes
1 tablespoon grated Parmesan cheese
1/8 teaspoon cayenne pepper
1 pound frozen haddock fillets, thawed
Tartar sauce, optional
In a medium bowl, combine oil and pepper. Cut potatoes lengthwise
into
1/2-in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x
10-in. x 1-in. baking pan that has been coated with nonstick cooking
spray. Bake, uncovered, at 425 degrees for 25-30 minutes or until
golden
brown and crisp. Meanwhile, combine flour and pepper in a shallow
dish.
In a second dish, beat egg substitute and water. In a third dish,
combine cornflakes, cheese and cayenne. Dredge fish in flour, then
dip
in egg mixture and coat with crumb mixture. Place on a baking sheet
that
has been coated with nonstick cooking spray. Bake at 425 degrees for
10-15 minutes or until fish flakes easily with a fork. Serve with
chips
and tartar sauce if desired. Yield: 4 servings. Nutritional Analysis:
One 4-ounce serving (calculated without tartar sauce) equals 243
calories,
328 mg sodium, 67 mg cholesterol, 28 gm carbohydrate, 27 gm
protein, 2 gm fat. Diabetic Exchanges: 3 very lean meat, 2 starch.
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Asian Crockpot Steak (Low Carb-Atkins Diet) 1/2 tbsp olive oil
1 lb beef round, cut into stir fry strips
1/4 cup onion, chopped
1 garlic clove, minced
1 cup of bok choy, sliced or shredded
1 1/2 cups beef broth
1/4 cup soy sauce
1/2 t ground ginger
1 1/2 tbsp not/Starch (or guar gum - thickener)
2 cups broccoli, cooked Saute meat in oil. Put in crockpot. Add other ingredients (except thickener and broccoli). Cover and cook on low for 10 hours. Pour meat and sauce into pot, bring to a boil and add thickener. Stir in cooked broccoli and serve. Serves 3 Per serving: 8 carb, 3 fiber, (NET 5 carbs), 17 fat, 36 protein, 329 cal |
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Amaretto Chicken (Low Carb-Atkins Diet) 3 boneless chicken breasts
1 tbsp soy flour (or protein powder)
salt, pepper, paprika, garlic powder
1/2 Tbsp olive oil
1/2 Tbsp butter
2 tsp dijon mustard
1/4 cup SF orange syrup
1/4 cup SF amaretto syrup Preheat oven to 350. Combine flour and spices and coat chicken. Heat oil and butter in skillet and saute chicken til brown, 3-4 minutes per side. Remove and put in casserole dish. To skillet, add mustard and SF syrups. Boil, stirring til slightly thick, about 3 min. Pour sauce over chicken and bake, covered for 20 min. Serves 3 Per serving: 2 carbs, 1 fiber, (1 NET carb) 203 cal, 5 fat, 36 prote |
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Southwestern Chicken (Low Carb-Atkins Diet) 1 Tbsp oil
1 tbsp butter
2 garlic cloves, minced
4 chicken breasts, chunked
taco seasoning
1 cup chicken broth
4 oz canned green chiles
1 tsp prepared mustard
1 cup sour cream
8 oz Sergento 4-cheese Mexican blend Melt oil and butter in frying pan. Add chicken, sprinkle with taco seasoning, and brown. Add garlic and saute. Add chicken broth, undrained chiles and mustard. Simmer, uncovered, until liquid cooks down and is syrupy. Add sour cream and heat. Sprinkle with cheese. Cover and simmer few minutes until cheese melted. Serves 4 Per serving: 6 carb, trace fiber, 429 cal, 38 fat, 18 protein. |
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Baked Salmon Italianne (Low Carb-Atkins Diet) 12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces
1/4 cup chopped onion Mix mayo and ketchup to make Russian Dressing. Heat Baked Salmon Italianne (Low Carb-Atkins Diet) 12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces
1/4 cup chopped onion Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top. Serves 2 Per serving: 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top. Serves 2 Per serving: 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 prote |
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Baked Salmon Italianne (Low Carb-Atkins Diet) 12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces
1/4 cup chopped onion Mix mayo and ketchup to make Russian Dressing. Heat Baked Salmon Italianne (Low Carb-Atkins Diet) 12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces
1/4 cup chopped onion Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top. Serves 2 Per serving: 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top. Serves 2 Per serving: 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein |
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Crispy Chicken w/Honey Mustard (Low Carb-Atkins Diet) 16 oz boneless skinless chicken breasts
1/3 c sour cream
2 T heavy cream
2 T brown mustard
2 eggs
crushed pork rinds Cut each breast into 4 slices. Mix sour cream, cream, mustard and eggs with a little water (to pancake batter thickness) and dip chicken in batter. Roll in pork rinds til covered and place in glass baking dish sprayed with PAM. Spray tops of chicken breasts with PAM. Bake at 350 for 25 min. Serves 3 Per serving: 3 carbs, 0 fiber, 360 cal, 18 fat, 46 protein "HONEY MUSTARD" SAUCE
1/2 c mayo
1 T brown mustard
1 pkt sweetener Mix and use as dipping sauce. Totals: 1 carb, 0 fiber, 802 cal, 94 fat, 2 protein |
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Chicken Fajita Casserole (Low Carb- Atkins Diet) 1 T oil
1 lb chicken breast, cut in strips
2 t taco seasoning mix
salt, pepper, garlic powder
1/2 cup onions, thinly sliced
1 cup red & green pepper strips
1/2 cup salsa
8 oz jack cheese, shredded Preheat broiler. Brown chicken in oil, and stir in seasonings. When chicken done, remove from pan. Add onions and peppers and cook few minutes til crisp-tender. Put chicken into casserole dish. Top with onions and peppers. Spread salsa on top and sprinkle with cheese. Put under broiler for few minutes til cheese bubbly and melted. Serves 3 Per serving: 9 carb, 2 fiber (7 NET carbs) 527 Calories, 29 fat, 55 protein |
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Chicken Dijon Ranch (Low Carb-Atkins Diet) 12 oz chicken breasts
1/4 c ranch dressing
1 T dijon
2 t butter
splash white wine Saute chicken in butter til done and remove from pan. Pour wine into skillet; cook over med high heat, scraping up browned bits. Mix dressing and dijon and whisk into wine in pan. Serve over chicken. 2 servings Per servings: 3 carbs, 0 fiber, 386 cal, 22 fat, 41 prot. |
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Pork in Sweet & Sour Sauce (Low Carb-Atkins Diet) 1 lb pork tenderloin SWEET & SOUR SAUCE:
3/4 cup water
1/3 cup ketchup (unsweetened)
1/3 cup vinegar
1 T. soy sauce
3/4 cup Splenda
xanthan gum (about 1 t.) Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Saute pork in oil few minutes until done. Remove from pan. Top with Sweet & Sour sauce and serve (over Faux Rice). SAUCE: Combine water, ketchup, vinegar and soy. Heat til boiling. Add guar gum to thicken. Take off heat and stir in Equal. Pour over meat. Serves 2 (1/2 the pork and 1/4 cup S&S Sauce each) Per serving: 7.5 carbs, trace fiber, 235 Calories, 6 fat, 36 protein. TOTAL S&S SAUCE (1 cup): 30 carb, trace fiber, 122 Calories, trace fat, 1 protein |
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Zucchini Pasta w/Sausage (Low Carb-Atkins Diet) 2 small zucchini
2 T oil
1 garlic clove
1 c diced tomatoes
1 t oregano
1/2 lb. cooked Italian sausage
s&p
1/4 c grated parmesan Slice zucchini into ribbons, using vegetable peeler and turning as you go. Saute zucchini in oil til soft and edges are clear. Add s&p. Meanwhile, heat 1 T oil in pan, add garlic. Saute, then add tomatoes and oregano. Simmer few minutes, stir in sausage. Serve sauce over zucchini; sprinkle with parmesan. Serves 2 Per serving: 12 carb, 4 fiber (8 NET carbs), 492 Calories, 39 fat, 17 protein |
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Pineapple Pork Stir Fry (Low Carb-Atkins Diet) 1 lb pork tenderloin
1 T olive oil
1 red pepper, cut in strips
1/2 cup white wine
1 tsp ginger
1 tbsp green chiles
1/8 tsp cinnamon
1 tbsp chopped fresh cilantro (used dried)
8 oz bamboo shoots
1/2 cup pineapple syrup* Slice tenderloin and pound each slice flat. Saute in oil few minutes til done and remove from pan. Saute red pepper in little oil til crisp-tender. Reduce heat; add in rest of ingredients. Simmer til warm and serve sauce over pork. Serves 3 Per serving: carb 5, fiber 2, (NET carbs 3), cal 282, fat 11, sat fat 6.5) PINEAPPLE SYRUP:
1/2 cup water
1 tsp pineapple extract
1/2 Tsp liquid splenda (or 1/2 cup granular)
1/4 tsp guar gum Heat water, extract and splenda til boiling. Add guar gum and let stand. It thickens a LOT. (0 carbs with liquid; if you have to use granular, it would be 12 carbs, which may bring the total too high |
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Pineapple Beef Stir Fry (Low Carb-Atkins Diet) 1 lb beef sirloin, cut in strips
1/2 tsp NotStarch
1 tbsp soy sauce
1 red pepper, cut in slices
1 clove garlic, crushed
1 cup pea pods
1 cup broccoli oil Sauce: 1/4 cup tomato sauce
2 tbsp Splenda
1 tbsp soy sauce
1 tsp Worcestershire sauce
1/2 tsp pineapple extract Dissolve NotStarch in 1 Tbsp soy sauce. Add beef and toss to coat. In bowl, combine sauce ingredients. In frying pan, heat 2 T water and saute peppers, broccoli, pea pods and garlic 3-4 min til crisp-tender. Remove from skillet. Heat oil in skillet and add beef, 1/2 at a time, and stir fry 2-3 min til outside no longer pink. Return veggies and all beef to skillet and add sauce. Cook minute or two til all heated. Serves 3 Per serving: 9 carb, 2 fiber, (NET 7 carbs), 356 cal, 22 fat, 30 protein. |
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Beef Filet w/Mustard Sauce (Low Carb-Atkins Diet) 1 lb beef filet (or enough for two)
olive oil
1/4 cup white wine
1/4 cup beef broth
1/4 cup water
1 T coarse-grained mustard
1 t butter Heat oil in heavy skillet til hot. Season filet with salt & pepper and garlic powder. Cook filets 4 min each side for rare. Remove from pan and let stand on cutting board, tented loosely with foil. Deglaze skillet with white wine over moderate heat. Add broth and water and boil til reduced. Remove from heat and whisk in mustard, butter, and juices from cutting board. Thinly slice filets and arrange on plates. Pour sauce over. Serves 2 Per serving: 1.1 carb, trace fiber, 686 Calories, 54 fat, 42 protein |
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Dijon Beef Stew (Low Carb-Atkins Diet) 2 lb chuck stew meat
3 T olive oil
1/2 cup chopped onion
2 T soy flour or thickener
2 c beef broth
2 T dijon
1/2 lb mushrooms
1 T butter
1/4 c dry red wine Dredge beef with flour. Saute in hot oil in Dutch oven. Add onions and cook til onions done and beef browned. Add broth and mustard. Simmer, partially covered for 2-3 hours til meat tender. Saute mushrooms in butter for 5 min, and add wine. Bring to boil and add to stew. Serves 4 Per serving: 8 carb, 1 fiber (7 NET carbs), 666 Calories, 50 fat, 44 protein |
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