12 mini, low fat chocolate Cheesecakes

12 foil baking cups
12 thin chocolate wafer cookies (from 9-oz package), crushed (2/3 cup)
12 oz 1/3-less-fat cream cheese (Neufchâtel), softened
2/3 cup sugar
2 teaspoons vanilla
1/4 cup unsweetened baking cocoa
1 whole egg
1 egg white
1 oz bittersweet or semisweet baking chocolate, melted

Topping
1/3 cup fat-free hot fudge topping
Fresh raspberries, if desired


1.Heat oven to 325°F. Place foil baking cup in each of 12 regular-size muffin cups. With back of spoon, firmly press slightly less than 1 tablespoon cookie crumbs in bottom of each foil cup.

2. In large bowl, beat cream cheese with electric mixer on medium speed until creamy. Beat in sugar and vanilla until fluffy. Beat in cocoa. Beat in whole egg and egg white until well blended. Stir in melted chocolate. Divide cheese mixture evenly among crumb-lined foil cups.

3. Bake 28 to 32 minutes or until set. Cool in pan on cooling rack 15 minutes. Remove cheesecakes from pan; cool 15 minutes longer. Refrigerate about 1 hour or until chilled.

4. To serve, carefully remove foil baking cups. Spread fudge topping on cheesecakes.
Garnish with raspberries. Store cheesecakes covered in refrigerator.


1 Serving: Calories 200 (Calories from Fat 80);
Total Fat 9g (Saturated Fat 5g, Trans Fat 0g);
Cholesterol 40mg;
Sodium 180mg;
Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 18g);
Protein 4g
Percent Daily Value*:
Vitamin A 6%; Vitamin C 0%; Calcium 4%; Iron 4%

Eggplant Lazagna

56 oz canned tomatoes (view)
4 oz olives (view)
1 large green pepper, chopped (view)
1/3 large chopped onion (view)
2 large eggplant, sliced (view)
1/2 T garlic (view)
1/2 T italian seasoning (view)
4 oz romano cheese (view)
4 oz mozzarella cheese (view)
2 cups part skim ricotta (view)


Nutrition Facts
Serving Size 446 g

Amount Per Serving
Calories 273 Calories from Fat 126
% Daily Value*
Total Fat 14.0g22%
Saturated Fat 7.6g38%
Cholesterol 42mg14%
Sodium 459mg19%
Total Carbohydrates 21.3g7%
Dietary Fiber 7.2g29%
Sugars 9.1g
Protein 18.6g

Vitamin A 44% • Vitamin C 75%
Calcium 47% • Iron 10%

Nutrition Grade A-
* Based on a 2000 calorie diet

cranberry sauce/glaze

-16 oz of fresh cranberries
-1 c sugar
-1 t lemon zest

add ingredients to saucepan and boil, reduce heat and simmer until cranberries pop
-force through sieve to remove skins and seeds

Tandoori Spiced Mango Shrimp

1 lb shrimp
1/4 c chopped fresh cilantro
1 T canola oil

sauce:
3 T mango chutney
1/4 c lime juice
Dash cayenne

spice paste:
1 1/2 t paprika
1 t cumin
4 garlic cloves, minced
minced ginger
zest of one lime
juice of one lime

-dry roast paprika, cumin over med heat stirring until darker and fragrant, 4 min
-compine with all remaining spice paste ingredients, add shrimp to evenly coat, marinate 20-30 minutes

-heat oil in lg skillet over med high heat and add shrimp until golden
-serve topped with cilantro and sauce.

Grilled Salmon with Rosemary

1 lb salmon
2 t EVOO
2 t lemon juice
1/4 t salt
pinch black pepper
2 cloves garlic, minced
2 t fresh rosemary leaves, chopped or 1 t dried, crushed
fresh rosemary sprigs
capers (optional)

-cut fish into 4 portions
-combine EVOO, lemon, pepper, salt, garlic and rosemary into a bowl, brush onton fish
-arrange fish on rack or use a basket. grill over hot coals
-or broil 4-6 minutes per side
-top with rosemary sprigs and capers.

Foods I can eat

Beef
sirloin, tenderloin, top round

poultry (skinless)
cornish hen
turkey bacon
turkey and chicken breast

pork
boiled ham
canadian bacon
tenerloin

Veal
chop
cutlet, leg
top round

lunchmeat
low fat or fat free only

cheese: low fat or fat free
american
cheddar
cottage
cream cheese substitute, dairy free
feta
mozzerella
parmesan
provolone
ricotta
string

eggs
whole, substitutes and whites without restriction

dairy
milk, fat free or 1%
soy, plain low-fat
yougurt, plain, fat free

tofu
use soft, low fat or lite

vegatables
artichokes
asparagus
beans
broccoli
cabbage
cauliflower
celery
collard greens
eggplant
lettuce
mushrooms
snow peas
spinach
sprouts
tomatoes
turnips
zucchini

fats
canola, oil, and olive

sweet treats: 75 calories a day
chocolate powder, no sugar added
fudgcicles, no sugar added
cocoa powder, baking type
sugar free gelatin
sugar free gum
sugar substitutes

shrimp and chicken etouffee

2T veg oil
1 lb andouille sausage
3 lbs skin-on chicken thighs
kosher salt
1/2 c plus 2 T all purpose flour
4 stalks celery
1 lg, diced onion
1 green pepper, chopped
4 cloves garlic, minced
1/4 t cayenne pepper
4 cups low sodium chicken broth
1 lb medium shrimp, peeled and devained
2 T dry sherry
fresh ground pepper

-heat pot over medium high heat, add veg oil and andouilee, cooke until crisp, 4-5 min
-remove from pan
-season chicken with salt adn add to pot and brown, 5 minutes per side, remove from pan with andouille
-make roux and remove pot from heat and cool, add flour, until nutty and deep brown, 10-12 minutes
-add celery, onion, green pepper, garlic, cayenne and salt until vegetables are tender, 6-8 minutes
-whisk in broth, return chicken and andouille adn simmuner until chicken is cooked through, 25 min
-remove chicken and simmer stew
-shred chicken without skin and return to pot