tropical chicken chili

Not long ago I read an article (somewhere) about why most recipes are terribly written. The author contends that every step should be carefully spelled out so that the completely novice cook can recreate the recipe. Every move and measure should be absolute and precise.

I hate that kind of recipe. It makes me feel like an idiot. I write terrible recipes. I write for people like me who are basically good home cooks and fully anticipate that they will tweak any recipe according to their own taste. I expect that if I say “using the muffin method” that this mythical home cook will know what I mean or be willing to look it up. Maybe if I was a professional cookbook author I would think differently. On the other hand, if I write something particularly stupid or unclear, please let me know in the comments.

Oh well, this is another badly written recipe. Tweak to your heart’s content.

I made another version of Jerk Chicken Chili last spring. It was good but it wasn’t quite right. It was very mild, for one thing. And the flavor profile desperately needed ginger. So, this is the new version and I like it a lot better!

tropical chicken chili

Tropical Chicken Chili

1 1/4 pounds chicken breast, no skin, no bone, ready to cook, cut into bite-sized pieces
1 small onion, chopped
2 tablespoons jalapeno pepper, minced
1 inch fresh ginger root, grated
10 ounces roasted red peppers, chopped (about 2/3 of a 16 ounce jar)
16 ounces crushed pineapple in juice (about 3/4 of a 20 ounce can)
1 cup chicken broth
1 cup salsa
2 cans black beans, rinsed and drained
1 tablespoon jerk seasoning
1 tablespoon olive oil
1 teaspoon fresh garlic, minced fine

In a medium stock pot, saute onion, jalapeno, garlic and ginger until softened. Add chicken broth and pieces of chicken. Cook until chicken is no longer pink. Add roasted red peppers, pineapple, salsa and seasoning. Stir in black beans and simmer for about an hour.

Makes about 10 one cup servings
Per serving: 264 Calories; 4g Fat; 22g Protein; 36g Carbohydrate; 8g Dietary Fiber.
Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat.

*Note: Pineapple chunks or tidbits would be prettier, probably, but in deference to the lap-band, I used crushed.

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cottage cheese pancakes v. 2.0

I’ve made Cottage Cheese Pancakes before and considered them to be an excellent compromise between the extravagance of pancakes and sticking to my eating plan. Then I ran across this recipe and when I saw the very small amount of flour in the recipe I thought, no way is that going to work.

But they do work. These pancakes are very tasty and satisfy my need for bread/cake like things. Best of all, they have an excellent protein to carbohydrate ratio. I think I’m in love.

cottage cheese pancakes

Cottage Cheese Pancakes v 2.0

1 cup lowfat small curd cottage cheese
2 large eggs
1/4 tsp salt
1/4 cup all purpose flour

Mix ingredients together well and refrigerate for at least one hour. It’s perfect to mix together the night before to make a quick breakfast.

Preheat a non-stick griddle or large frying pan on for a few minutes. Spray with a little butter flavored cooking spray, if you like, and ladle the pancake batter by 1/4 cup scoops. Cook until you see bubbles forming on the pancake and the edges start to look a little dry. Flip and cook the other side until lightly golden.

Serve with your favorite topping.

Makes 6-8 small pancakes. Serves 2
Per Serving: 22g Protein; 15g Carbohydrate; 6g fat, 213 calories.
Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1/2 Fat.

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brownie bites cheesecake

Okay, this is the first recipe of the new year and also the first recipe that I’ve used my desktop photo studio to improve the lighting and stuff for the photos. I need to take more time with it but I will learn. I also really need to do something with the wrinkled backdrops. Can you iron nylon?

Before we begin, a few disclaimers and caveats. This recipe is based on Junior’s Brownie Swirl Cheesecake and although I made some changes to slightly healthify the recipe it is by no means diet friendly. Still, it’s my birthday and I’ll eat cheesecake if I want to! For the full fat unadulterated version, go to the link.

I also made a few changes for laziness sake. I honestly have never made a good brownie from scratch. I can make puff pastry but brownies elude me. I think this is because people have very strong opinions on what a brownie should be and the “best” cake brownie is never as good as a bad fudge brownie to me. Someday I’ll find the perfect brownie recipe but for now, boxes rule.

completed cheesecake

Brownie Bites Cheesecake

1 box brownie mix, prepared per box directions (I used Ghiradelli’s Ultimate Fudge Brownie)
three 8-ounce packages neufchatel cheese (low fat cream cheese),
at room temperature
2/3 cup Splenda brand Sugar Blend (that’s the kind that’s part real sugar)
3 tablespoons cornstarch
1 tablespoon pure vanilla extract
2 large eggs
2/3 cup heavy or whipping cream
2 ounces semisweet chocolate chips (that’s about 1/3 cup mini morsels)
1/2 cup coarsely chopped walnuts or pecans

brownie base

Prepare brownie mix. Spray and for heaven’s sake use a piece of parchment paper to line your 9 inch springform pan. I really, really wish I’d used the parchment paper! Use about 2/3 of the brownie batter in the large springform and the rest, bake in a small pan. It’ll take about 15 minutes to bake the large pan (per the instructions on the box) until the edges are just set and the middle is still quite soft. The small pan you want to bake until it’s done and even though it’s smaller, it’ll take longer.

Let the brownies cool completely for at least one hour.

Preheat oven to 350°F.

Making the cheesecake batter is always a lot easier than what people think. I’ve used Junior’s recipe for years – it’s my ideal cheesecake: rich and dense. If you like light and fluffy this is not the cheesecake for you.

(this is mostly direct from the recipe – it’s good technique and it works!)

Put one package of the cream cheese, about 1/3 of the sugar blend, and the cornstarch in a large bowl. Beat with an electric mixer on low until creamy, about 3 minutes, scraping down the bowl several times. (Normally I use a stand mixer for this but I used a hand blender this time. I have on occasion done this in the food processor.) Blend in the remaining cream cheese, one package at a time, scraping down the bowl after each one. Increase the mixer speed to medium and beat in the remaining sugar blend, then the vanilla. Blend in the eggs, one at a time, beating well after adding each one. Beat in the 2/3 cup of cream just until completely blended. Don’t overmix!

(Back to me)

Assembling the cheesecake a la Zaz. Cut up the small brownies. Ladle a little of the cheesecake mixture over the brownie base then drop the other brownies over the cheesecake batter, try to cover the pan fairly evenly. Pour all but about 1 cup of the batter over the brownies. Or be precise and measure out 1 cup batter and set it aside.

ready to bake

Melt the chocolate chips in a microwave safe bowl for about 1 minute. Watch this carefully. I hate melting chocolate in the microwave because I have often burned it. Still, setting up a double boiler for 1/3 cup of chips seemed silly. Be sure to stir the chips since they start to melt before they look like they’ve started to melt. When smooth, add to the remaining cheesecake batter and mix well.

Drop the chocolate cheesecake batter by spoonfuls over the white batter. Swirl in pretty figure 8s with the tip of a sharp knife until it looks like you think you want it.

“Place the cake in a large shallow pan containing hot water that comes about 1 inch up the sides of the springform. Bake until the edges are light golden brown and the top of the cake has golden and dark chocolate swirls, about 11/4 hours. Remove the cake from the water bath, transfer to a wire rack, and let cool for 2 hours (just walk away—don’t move it). Leave the cake in the pan, cover loosely with plastic wrap, and refrigerate until completely cold, at least 4 hours or preferably overnight.” (from Junior’s Cheesecake Cookbook: 50 To-Die-For Recipes for New York-Style Cheesecake)

slightly over baked

I confess, I have never had good luck with using a water bath so I just don’t do it. Perhaps I need a better springform pan. I overbaked this just a little bit as you can see the top cracked a little bit and the outer edges were just a bit tough. It’s been a while since I made a cheesecake and I baked it for the full hour and fifteen minutes. Usually, I like to underbake it slightly (about one hour) and turn the oven off, leaving the cheesecake to cool in the oven. That works well for me. If water baths work well for you then more power to you. And send me a link to a good springform pan that doesn’t leak.

cheesecake slice

I allowed it to cool for an hour or so then added the chocolate glaze that was included with my brownie mix. You could certainly make a little ganache or I read a suggestion to use hot fudge topping for a cheesecake topping and that sounds nice and drizzly. I then topped the cheesecake with chopped pecans since I forgot to include them inside the cheesecake as I’d planned. A happy accident as Bob Ross used to say since I really liked them on top.

p.s., I’m going to try to take a better photo of the slice. Since I didn’t use parchment paper to line my springform I had a devil of a time getting the crust out more or less whole.

p.p.s., I fully expect to find typos when I re-read this. If by some odd chance someone finds them before I do, please point them out in the comments.

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cherry bombs

I decided to make just one cookie for the holidays and I wanted to make something different, so I tried Cherry Bombs. They are really very simple and were addictively tasty. Therefore, I gave most of them away.

These should be the last badly lit photos, by the way. I got a desktop photo studio for Christmas (go Santa!) and I hope that my photos will improve.

This recipe comes from Sugar Cookie Murder by Joanne Fluke. She writes fun little Cozy mysteries which are an enjoyable and light read and include a lot of tasty sounding cookie recipes.

cherry bombs

Cherry Bombs

3 cups all purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon kosher salt
1 cup unsalted butter at room temperature
2 large eggs
1 cup granulated sugar
approximately 65 maraschino cherrys, rinsed and drained with their stems left on (that’s about 2 jars, 16 ounce each or so the recipe says)
confectioner’s (powdered) sugar for coating the cookies

I thought that the sugar cookie dough was rather bland and added about 1/2 teaspoon of pure almond extract.

Drain and rinse the cherries, let drain really well then dry them gently with paper towels. You won’t get them totally dry but it helps to get them mostly dry. Make sure you leave the stems on.

Sift the flour, baking powder, soda and salt together in a large bowl. Cut in the butter with two forks, rather like you would biscuits – or use cold butter cut into chunks and whirl it around in your food processor, which is what I did.

Beat the eggs in a medium bowl and then add the sugar and almond extract, stir until well mixed. Add to the dry ingredients and mix well. (Or continue whirling around in the food processor, which is what I did.)

The original recipes says to take small bits of dough with your fingers and wrap it around each maraschino cherry, leaving the stem sticking out. That might be fun to do with children. If you want to get the cookies baked, chill the dough and then roll it out and cut it into rough squares and wrap them around the cherries. You’ll get a feel for how big your squares should be. Mine were probably 1 1/4 inches square. It was far, far easier to chill and roll and a lot less messy.

Flatten each cookie’s bottom a little when you place them on your baking pan – which should either be greased or used parchment paper or a silicon baking sheet (which is my preference, man I love my silpat). The cookies will spread some so leave a bit of space between them. I found that chilling the cookies before baking helped a little to limit the spread.

Bake at 350°F for 10 minutes. The cookies should remain white, if they are browning adjust your time and double check your oven temperature. It’s a good idea to test your oven’s real temperature with an oven thermometer, ovens are often pretty inaccurate. Let the cookies cook on the cookie sheet – they are way too delicate to pluck off but will firm up nicely when cool.

When the cookies are cool, you want to coat them with powdered sugar. My usual method of throwing the cookies in a ziploc and shaking the heck out of them clearly won’t work here. I tried several methods and what worked best for me was to let the cookies cool completely, then place a few in a large bowl and sift powdered sugar over them. Then you can gently move the cookies around with your fingers and tap off the excess sugar.

They package best flat, rather than in bags or cookie jars, but you can stack a couple layers. I don’t know how long they last but they kept a couple days at least in a plastic cookie container.

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frozen pumpkin mousse

I don’t think you (or at least I) can go through the holidays without some treats. While I don’t believe in total self denial, I do try to make treats as low fat and low sugar as I can while I’m in the weight loss stage of lap-band.

This recipe is based on one at Eating Well. Their recipe included a gingersnap cookie pie crust. I think that’d be lovely and I was planning on putting a gingersnap into the bottom of each muffin cup – but my store had absolutely no gingersnaps. It was really good without the crust, though, so I don’t regret the lack of cookies too much.

frozen pumpkin mousse

Frozen Pumpkin Mousse

1/2 cup canned pumpkin puree
1/4 cup Splenda brand Brown Sugar Blend
1/4 teaspoon ground cinnamon
1/8 teaspoon ground ginger
1/8 teaspoon freshly grated nutmeg
1 pint sugar free vanilla ice cream

Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended, a hand mixer works well – you want the mousse to be smooth. Spoon the mixture into muffin cups lightly spritzed with nonstick spray. Freeze until firm, at least 2 hours.

I think it would have been nice to have a little whipped cream on top – too bad I didn’t think of it ahead of time!

You can serve it in the paper muffin liners or carefully peel them off while the mousse is frozen. I think it’d look nice in those straight sided mini cheesecake pans – and really would almost need the gingersnap if you made it that way.

frozen pumpkin mousse open

Makes 6 servings
Per Serving: 3g protein, 21.5g carbohydrates, 8g fiber, 2.1g fat, 105.3 calories (your sugar free ice cream may vary)

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peachy keen oatmeal

It seems that what my body wants to eat right now is oatmeal and yogurt. While I don’t think the current tightness I feel in the band is the cause of this craving, it certainly is easier to eat oatmeal than, say, the scrambled eggs I couldn’t swallow yesterday. So, I’m offering up my favorite oatmeal recipe. At least my favorite oatmeal recipe that doesn’t involve chocolate and copious amounts of peanut butter.

peachy oatmeal

Peachy Keen Oatmeal

14.75 ounce can no-added-sugar sliced peaches, such as Libby’s (rough chop peaches, just use a paring knife on them while they’re in the can)
1 1/2 cups old fashioned oatmeal (you could probably use quick oats too)
1/2 cup non-fat dry milk powder
1-2 teaspoons molasses (to taste)(TEAspoons! Oops)
1/2 teaspoon kosher salt
1 can (your peach can, of course) of water
Splenda Brand no-calorie sweetener, to taste

In a medium sized saucepan, combine peaches, their liquid and water. Add oatmeal, milk powder, salt and molasses. Cook oats per package instructions, for old fashioned oats bring to a full boil and turn heat down to medium and cook for about another 5 minutes, stirring constantly so oats don’t scorch. Stir in Splenda to taste when ready to serve.

Yes, I know, it’s really easy.

Makes 6 servings a little over a 1/2 cup each. (6 servings??? Yeah, but I like it cold! You can re-heat it with a little splash of milk or water in your microwave.)
Per Serving: 5g protein, 22 g carbohydrate (4g fiber), 1.5g fat, 121 calories.

Note: I mistyped the molasses recommendation – it really should be teaspoons. All I want is enough molasses to give it that brown sugar flavor. Sugar Free Maple Syrup is good with this recipe, too, especially when rewarming as some of the Splenda sweetness seems to fade.

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orange chicken light

I love Orange Chicken. Whenever I go to Mr. Yen’s, I search through the menu trying to decide which of the many, many dishes I want. Then I order the Orange Chicken. It’s not exactly a light meal but I always make at least two meals out of it. Still, it would be nice to have a lighter version.

So here goes!

orange chicken

Orange Chicken Light

2 tablespoons canola oil

1 pound chicken tenders, cut in bite sized pieces
2 tablespoons cornstarch
1 1/2 teaspoons ground ginger
1 1/2 teaspoons ground red chile
1 1/2 teaspoons salt
fresh ground pepper

2 cloves garlic, minced or pressed
1/2 inch ginger root, or about 1 teaspoon dried ginger
1 teaspoon red chili flakes, to taste
1 tablespoon grated orange peel, or minced

Sauce

1/2 cup fresh squeezed orange juice
1/3 cup chicken broth, reduced sodium
2 tablespoons soy sauce
1 tablespoon rice wine vinegar
5 packets Splenda Brand no calorie sweetener

1 green onion, white part, sliced thin

Cut chicken tenders into bite sized pieces. The easiest way to do this is with kitchen shears. How did I live during the years my chicken shears were lost in a box in the storage unit? In a large ziploc bag combine cornstarch, ground ginger, ground red chile, salt and ground pepper. When ready to cook, drop chicken pieces into ziploc bag and shake to coat. Try to be sure each piece gets coated.

Heat oil in a large skillet over medium heat. Add garlic, red pepper flakes, ginger root and orange peel. BE CAREFUL. Burned orange peel etc is not part of the recipe. Add the chicken pieces in batches and brown. Feel free to scoop out the orange peel with the first batch so it doesn’t overcook (that is, if you used larger pieces, which I did. If you don’t want to see the peel use zest.)

Mix the orange juice, chicken broth, soy sauce and rice wine vinegar. Stir in the Splenda. Add to the skillet with the chicken. The cornstarch on the chicken should thicken the sauce when it comes to full heat. If it doesn’t, stir about a tablespoon of cornstarch into a little chicken broth and dribble into the skillet while stirring the sauce until it is as thick as you’d like it. Check a nice big piece of chicken and make sure it’s cooked through – it will be, don’t worry.

Garnish with slices of green onion broken into little rings.

Note: Orange chicken usually has some of those super hot dried red chiles in the sauce. They cost $6.00 for a pound and I really didn’t need a pound. Red Pepper Flakes work. Adjust the amount to your own spiciness preference.

Also, ground red chile is not actually the same thing as “ground red pepper” but you can use ground red pepper if you can’t find ground chile.

Serves 4
Per Serving: 27g protein, 12g carbohydrate, 8g fat, 225 calories

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a quick non-recipe

Call it a tip! I don’t know if anyone else loves coffee flavored yogurt but I do. The problem I have is my store does not carry a sugar free version so it’s either a rare treat or I doctor up my own.

So, for you – the person out there somewhere who wants light coffee flavored yogurt. I have found that starting with sugar free vanilla yogurt works better than plain yogurt. Still, probably plain yogurt would work fine if that’s what you like. It takes 1 1/2 to 2 teaspoons of (decaffeinated) coffee crystals stirred into 6 to 8 ounces of vanilla yogurt.

Easy…. Aren’t you glad I shared? This is a little like my “lemonade” recipe starting with a tub of Crystal Light and adding a 1/2 cup of real lemon juice.

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cheater’s barbecue

I got this recipe from The Splendid Table. The Splendid Table is a really great show on NPR. If you can’t find it on your local NPR station or if, like me, you can’t get NPR ever since the new people down the street built their house, you can listen to the podcast online or just browse the website.

Since I’m including the whole recipe, I’m going to write here about the experience including the few things I did differently. (And I’ll warn you up front, this commentary ended up on the rather verbose side.) The method is what is important here, not so much their specific spice rub. The method really is simply a braise. I use essentially the same method for making pot roast, brisket, or carne adovada. Come to think of it, the slow and low method is pretty much the same for Slow Roasted Sticky Chicken, my all time favorite roasted chicken recipe. I don’t think that there is any better method for making meat come out it’s most flavorful and tender.

pulled_pork

I used a pork butt for this and I roasted it in the oven at 250°F for about 5 hours. Pork butt is an extremely fatty cut but the fat is important for tenderizing the meat. And don’t worry, when you shred the pork you will remove most of the excess fat.

For the spice rub, I used Penzeys’ Galena Street Rib and Chicken Rub. I’m sure you can use any spice rub you happen to like. This rub is quite spicy and I also used it in my no-added-sugar homemade barbecue sauce, which turned out quite well. I’ll tack that recipe on at the end.

The recipe calls for a 1/2 cup of bottled smoke. I was afraid that would be too much. I like smoke flavor but I don’t like to be slapped upside the head with it. For me, 1/4 cup was plenty to give the meat a roasted, smoky flavor but you can certainly adjust it to your own preference. Be careful and read your labels when you buy liquid smoke. Good liquid smoke is just that – smoke concentrate that they make by concentrating the smoke from a real wood fire. Some of the bottled brands have smoke “flavor” and sugar and vinegar. I think the type with only smoke concentrate and water is far superior.

This is really a cook-one-day and serve-the-next type recipe. You need to let it braise until the meat just falls apart with a fork. Then you let it cool until you can handle it, shred the pork with a couple forks and separate out the fat. Your local raccoons will greatly appreciate that fat. Strain the meat juices into a separate container and let the fat solidify on top. Then you can easily remove that excess grease and pour the drippings back over the meat. Trust me, you don’t want to miss all the flavor in the juices.

You can reheat it with the juice, with or without the barbecue sauce of your choice. I think I’ve finally found a recipe that works for sugar free barbecue sauce and it’s really very simple. But if you aren’t trying to cut back on extra carbohydrates, you can use the bottled sauce of your choice.

As I said, I also make brisket pretty much this same way. When I was a kid, my parents bought our meat by the half and so, there was only one brisket. We really liked barbecued brisket at our house and Mom developed what we like to call Mock Brisket. Like this pulled pork recipe, you cook it in two stages. The first day, you braise a chuck roast (there are always several of those in a half beef) and then the next day, cover it in barbecue sauce and cook it again. It comes out so tender and juicy that you wouldn’t know it wasn’t brisket.

And by the way, I don’t actually own a slow cooker so I do all my slow cooker recipes in the oven. While I don’t really have anything against slow cookers and they undoubtedly save on electricity, I think that the oven does a better job of evenly heating the meat. You know you can make a pot roast on the stovetop, too, but I think that braising it at 250°F in the oven gives you a more consistent outcome.

cheaters_bbq

Reprinted from Cheater BBQ: Barbecue Anytime, Anywhere, In Any Weather by Mindy Merrell and R. B. Quinn (Broadway Books, A Division of Random House, Inc., 2008) Copyright 2008 by Mindy Merrell and R. B. Quinn.

Okay, here we go. Either we have you hooked at “Ultimate Cheater Pulled Pork” or this book is headed straight for the library’s used book sale. We know that. You know that. So, let’s drop the chitchat and make some cheater barbecue.

In short, you drop a pork butt into the slow cooker, add dry rub and bottled smoke, close the cover, go away for a while, pull or chop the meat and pile it on a bun, add sauce, get out the pickles, open a beer. BOOM! That’s barbecue, baby. Can you feel it? That’s Ultimate Cheater Pulled Pork.

Makes 12 to 14 servings

One 5- to 6-pound boneless Boston butt pork roast or same weight of boneless country-style pork ribs
1/4 cup Cheater Basic Dry Rub (recipe follows)
1/2 cup bottled smoke
Barbecue sauce of your choice
1. Cut the pork butt into medium (2- to 3-inch) chunks (the ribs don’t need to be cut up).

2. Put the pieces in a large slow cooker (at least 5 quarts). Sprinkle the meat with the rub, turning the pieces to coat evenly. Add the bottled smoke.

3. Cover and cook on high for 5 to 6 hours or on low for 10 to 12 hours, until the meat is pull-apart tender and reaches an internal temperature of 190 F.

4. Using tongs and a slotted spoon, transfer the meat to a rimmed platter or baking sheet. Let rest until cool enough to handle. Pull the meat into strands. It should shred very easily. Serve the barbecue piled on buns with your favorite barbecue sauce.

5. To serve the barbecue later, cover and refrigerate the meat when it has cooled. Pour the meat juice into a separate container and refrigerate. Before reheating the juice, skim and discard the congealed fat layer on the top.

6. To reheat the barbecue, place it in a saucepan moistened with some of the reserved juice. Gently heat the meat on medium-low, stirring occasionally. Or, place it in a covered casserole with some of the reserved juice and heat in a 350 F oven for 20 to 30 minutes.

7. While the meat warms, combine the barbecue sauce and some of the additional reserved meat juice in a saucepan. Heat through and serve with the barbecue.

Cheater Basic Dry Rub

This recipe is from our Splendid Cheap Eats collection of affordable recipes. Browse the collection.

Makes about 2/3 cup

1/4 cup paprika
2 tablespoons kosher salt
2 tablespoons coarsely ground black pepper
1 tablespoon garlic powder
1 tablespoon dry mustard
1. Combine all the ingredients in a jar with a tight-fitting lid. Shake to blend.

Ultimate Cheater Pulled Pork on The Splendid Table

barbecue_sauce

Zazzy No-Added-Sugar Barbecue Sauce

1 large can (12 ounces) tomato paste
most of a 20 ounce bottle of diet cola (I used Coke Zero)
2 tablespoons dried onion bits
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 tablespoon dry rub of your choice
2 tablespoons plain white vinegar
about a tablespoon of dijon mustard

Combine the ingredients and bring to a healthy simmer, stirring constantly. Cook for a few minutes then let sit and gradually cool.

One of the mistakes I made when I was trying different recipes was to taste the sauce and add more spice rub because I didn’t think it was flavorful enough. Trust me on this one, after it sits for a while the flavor will be plenty strong. If it’s not, then is the time to add more spice and cook it some more. Trying to get the sweetness right with artificial sweeteners was a challenge, too. I found a recipe that called for diet cola and I must say, it worked out really well!

This recipe makes about a quart of sauce.

The sauce is even better after sitting overnight, by the way. Plus I took about half of my batch of sauce and added half a cup or so of the meat juices – you know, like the actual recipe suggested! – and oh, my, that works. It bumps the sauce up from “Hey, this is pretty good” to “Oh My God!”

Per tablespoon, sauce has about 5 calories and 1 gram carbohydrate. That’s about 1/5 of traditional barbecue sauce calories and carbs and since I use way more than 1 tablespoon…

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mini chili meatloaf

I’ve obviously been experimenting with a variety of meatloaves lately. Since this last fill, my band has been really tight and a bit disagreeable. Meatloaf, particularly since I run the ground beef through the food processor, has been working pretty well. Roasted chicken? Not so much.

This turned out really tasty but also really soft. I think that next time I make it, I will drain the beans or possibly not include the salsa in the meat mix. It was good as is, but I think could possibly be a bit better.

mini chili meatloaf

Mini Chili Meatloaf

16 ounces ground beef, extra lean
14 ounce can chili beans in zesty sauce
1 small bell pepper
1/2 medium onion
1 jalapeno
1/4 cup Italian bread crumbs
1 cup salsa
2 ounces reduced fat cheddar cheese
2 tablespoons chili powder

Using the blade attachment, whirl the green pepper, onion and jalapeno in the food processor until coarsely chopped. Add the ground beef, chili powder, 1/3 cup of salsa, and bread crumbs. Mix until blended but not mush.

In a bowl, combine the meat mixture with the chili beans. (I’m really thinking the sauce should be drained from the beans.) and stir to combine. Scoop into mini loaf pans sprayed with non-stick spray. Top with 1 tablespoon salsa and about a tablespoon of shredded 2% cheddar cheese.

Cook in a 350°F oven for 20-25 minutes.

Makes 8 mini meatloaves.
Per Serving: 18g protein, 15g carbs, 3g fiber, 5g fat, 170 calories

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