Wednesday, March 30, 2011

Miniature Tiramisu Cupcakes

Before I begin writing about these pretty lil' cupcakes....

In this post, you will notice that I provide links to some of the products I used to make this recipe. If you click on the link, it will take you to a detailed view of that item on my personal Pampered Chef website. In February, I became a Pampered Chef consultant. It just made sense. I've happily used their gadgets for years, I love to cook, and I already teach cooking classes. Selling their awesome products just seemed like a natural way to supplement my family's income. The day that my consultant kit arrived, packed with all kinds of wonderful kitchen toys, was a little like Christmas morning for me. I cut open the huge box right inside my front door (mostly because it was too heavy for me to carry into another room and I didn't want to wait until my husband came home) and carefully unwrapped each and every item. But like a kid on Christmas, I didn't want to just look at my new toys, I wanted to use them!

Which now brings me to the cupcakes....

I chose this recipe from the Fall/Winter Pampered Chef catalogue to try out a few of the products. These cute little chocolate-y, coffee flavored cupcakes topped with sweetened marscapone and whipped topping grabbed my attention right away. As much as I wanted to try them right away, I also wanted an audience to test them out. Luckily, I was having a party a couple of days after the kit came in. I was serving appetizers: Crab Wontons, Fondue, Apple Sausage bites, BLT Pinwheels, and homemade snack mix. What I needed was a dessert to round out all of the savory foods. This dessert was perfect: bite-sized, decadent, looked impressive, but was pretty easy to prepare.

Here's how I made them:

The batter is so simple! You start with a Devil's Food cake mix. Now here's the thing to pay attention to: It's a 9 oz. package or a SMALL package of cake mix. As in NOT the regular size. If you can't find a small Devil's Food mix, then just use 1-2/3 cups of cake mix from a standard size box. You'll ignore the box directions and stir in sour cream, eggs, and instant coffee dissolved in a little water. This makes for a thick batter (like brownies) and a wonderful coffee-flavored, fudgey cake.

I used my new Small Mix n' Scraper for combining the mixture. It's a stirring spoon and scraper in one. Perfect for projects like this!

Then, I divided the batter into my Deluxe Mini Muffin Pan. Bake for 8-10 minutes at 350 degrees. Move to a Stackable Cooling Rack.

While the mini-cakes bake, dig out your coffee flavored liqueur, such as Kahlua.

Using a Chef's Silicone Basting Brush, I brushed the Kahlua over the tops of each mini cake. After brushing, I let the liqueur soak in, then I went back through and brushed em' all again. I kept brushing until I used up the recommended amount of Kahlua. Mmmm...dessert AND a shot!

The recipe says to remove the cakes from the pan to the cooling rack before brushing with the liqueur. However, I would leave them in the pan for this step. It will reduce the mess made from the liqueur dripping onto your countertop.

While the mini-cakes finish cooling, mix marscapone cheese or cream cheese together with powdered sugar and vanilla. I put the mixture in a plastic baggie, then cut off the corner and piped it onto the cakes.

Top em' off with some whipped topping piped over the cheese layer and a dusting of cocoa powder.

There you have it, lovely lil' bite-sized desserts in less than an hour!

Mini Chocolate Tiramisu Cakes from The Pampered Chef


1 small pkg (9 oz/250 g) devil's food cake mix
1/4 cup (50 mL) sour cream
1 egg
1 tbsp (15 mL) instant coffee granules
1 tbsp (15 mL) water
1/3 cup (75 mL) coffee liqueur (see Cook's Tip)

Filling & Topping

1 1/2 cups (375 mL) thawed frozen whipped topping
8 oz (250 g) mascarpone or cream cheese, room temperature
1/4 cup (50 mL) powdered sugar
2 tsp (10 mL) vanilla extract
Unsweetened cocoa powder (optional)

Preheat oven to 350°F (180°C). Spray cups of Deluxe Mini-Muffin Pan with nonstick cooking spray. For cakes, combine cake mix, sour cream, egg, coffee granules and water in Classic Batter Bowl; mix using Small Mix ‘N Scraper®. Divide batter evenly among cups of pan. Bake 8–10 minutes or until wooden pick inserted in centers comes out clean.
Meanwhile, place whipped topping into large resealable plastic bag; secure and set aside. For filling, combine cheese, sugar and vanilla in clean batter bowl; mix until smooth using clean scraper. Place filling into an additional resealable plastic bag; secure and set aside.
Remove pan from oven to Stackable Cooling Rack. Press tops of cakes with lightly floured Mini-Tart Shaper to make slight indentations; cool 2 minutes. Remove cakes from pan to cooling rack. Brush tops with coffee liqueur using Chef's Silicone Basting Brush; cool completely.
Trim corners of both bags. Pipe filling over cakes. Pipe whipped topping over filling. Sprinkle with cocoa powder, if desired.
Yield: 24 cakes

Nutrients per serving: (1 cake): Calories 120, Total Fat 7 g, Saturated Fat 4 g, Cholesterol 20 mg, Carbohydrate 12 g, Protein 2 g, Sodium 105 mg, Fiber 0 g

My notes: I think that I trimmed off even more calories and fat by using low fat sour cream and cream cheese and fat free whipped topping.

Cook’s Tips: If desired, 1 2/3 cups (400 mL) of devil's food cake mix from an 18.25-oz (510-g) package can be used for this recipe.

To substitute coffee liqueur, combine 1/4 cup (50 mL) water, 1/4 cup (50 mL) sugar, 1 tbsp (15 mL) instant coffee granules and 1 tsp (5 mL) rum extract in (1-cup/250-mL) Prep Bowl. Microwave, uncovered, on HIGH 1–2 minutes or until sugar is dissolved; cool.
If you're interested in purchasing Pampered Chef products please check out my website and SHOP ONLINE! There are 27 awesome new products available for the Spring/Summer.

Sunday, March 27, 2011

Orange and Raspberry Muffins

We are on Spring Break. Which means no Sunday meal plan post this week...unless you can count a couple of restaurant reservations. Instead, I present....MUFFINS! Delicious, cheerful, muffins. In honor of our trip to a warmer climate and also for those of you who could use a little sunshine, I bring you these Orange and Raspberry Muffins. I made them back in gloomy February, and let me tell you, they were like a ray of sunshine peeking through the winter clouds with their bright citrus flavor and bursting raspberries. I served them to my Monday morning parenting group at church where they were a big hit!

To begin, I grated the peel off of one orange. I used my brand new Pampered Chef Microplane Adjustable Fine Grater. It is hands down the best citrus grating tool I have ever used!

It was perfect for grating the peel and avoiding the bitter white pith.

I didn't measure out the recommended 2-3 teaspoons of peel, I just used whatever I could peel off the whole orange.

Next, I squeezed out the juice from the peeled orange through a strainer (to catch the seeds) and into a measuring cup, because I don't have a juicer or a citrus press....yet.

Then, I combined the OJ with canola oil, an egg, reduced-fat sour cream, and the grated peel in a mixing bowl.

Stir together flour, brown sugar, baking powder and baking soda in a medium bowl, breaking up any lumps of sugar.

Stir the flour mixture into the wet mixture until partially moistened. Then add the raspberries and stir gently, just until evenly mixed. The batter will be thick.

I used frozen red raspberries found at my local ALDI store. I just couldn't beat the price! When they are in season, fresh will work too.

I had plenty of raspberries leftover, so I crumbled a few over the tops of the muffins after I had divided the batter into the cups...just to make em' look pretty.

Then pop em' into a 375 degree oven for 20 minutes or so until they test done.

Oh man, you should smell these babies baking! Mmmmm.

I'm a sucker for a little extra sweetness on top of a muffin- a drizzle of glaze, a sprinkle of streusel...or BOTH. Streusel topping didn't seem right for this muffin, but a nice thin glaze made with orange juice and powdered sugar suited them perfectly.

Raspberry Orange Muffins from Driscoll's Berries
Check out their site for more great recipes!

Prep Time: 15 minutes |Cook Time: 20 minutes |Makes: 12 servings


1- package red raspberries ( 6-8 oz.fresh or frozen)
2 cups all-purpose flour
2 tsp. baking powder
1/4 tsp. baking soda
2/3 cups sour cream or low-fat plain yogurt
2/3 cups packed brown sugar
1/3 cup canola oil
2-3 tsp. orange zest, grated (about 1 orange)
1/3 cup orange juice
1 large egg

Preheat oven to 375°F.
Line a muffin tin with 12 paper liners or coat with cooking spray.
Stir together flour, brown sugar, baking powder and baking soda in a medium bowl, breaking up any lumps of sugar.
Combine sour cream or yogurt, oil, zest, juice and egg in a large bowl. Stir in flour mixture until partially moistened. Add raspberries and stir gently until evenly mixed. Batter will be thick, do not over-stir.
Divide evenly between muffin cups, filling each about 3/4 full. Bake 20-22 minutes until golden brown and pick inserted comes out clean. Cool in pan 3 minutes.
Serve warm or remove to wire rack to cool completely.

To glaze: Add a cup of powdered sugar to a bowl and add orange juice. Start with a teaspoon and add more after stirring to reach the desired consistency. Glaze should fall easily off of the stirring spoon. Drizzle glaze over the muffins.

Tip: Place a piece of waxed paper under the cooling rack before glazing for an easy clean up.

Saturday, March 26, 2011

Tomato Gnocchi in Broccoli Pesto Sauce

Comfort food! These soft little tomato dumplings, swimming in pesto cream sauce, certainly fit into my definition of comfort food. My family truly enjoyed this recipe. Bonus: I got a serving of veggies into them without a single complaint!

Gnocchi are pretty simple to make, you just start by boiling a pound of peeled and quartered Russet potatoes. Once the potatoes are cooked, drain them. Then over a warm burner or very low heat, stir potatoes for 1-2 minutes or until steam is evaporated. Next, press them through a potato ricer or strainer into a small bowl and cool slightly.

Now, make a well in the center of those mashed (or riced) potatoes and add in an egg, tomato paste, and salt. Then sprinkle flour over the whole mess and stir until combined.

Turn the dough onto a floured surface and knead it 10-12 times to form a soft dough. You don't want to over-knead this or add too much more flour. The first time I made gnocchi, I went way overboard with the flour and the kneading. I treated the dough like homemade pasta, not tender potato dumplings. Consequently, those first gnocchi were awfully chewy.

Shoot for a soft, slightly sticky dough. Just use enough flour on your work surface and hands to keep the dough from sticking.

Divide the dough into 4 equal portions.

Then roll them each out into a long rope, about 1/2" inch in thickness.

Cut the rope into 3/4 inch pieces.

And roll them on the back of a floured fork to give them those signature gnocchi grooves. The grooves come in handy for holding more sauce in each wonderful bite!

Because I make my gnocchi on the soft side, I don't pile them on top of each other before cooking because they tend to lose their shape and stick together.

To cook the gnocchi, simply drop them into boiling water (in batches). When they float to the top, they're done!

Drain. I like to use a hand held colander to remove them from the water.

Now for the sauce. I used 1 cup of broccoli pesto, leftover from the Broccoli Pesto Pizza that I posted a couple of weeks ago. Recipe found HERE. Then I mixed in a cup of prepared Alfredo sauce and heated it through. Sure, the pesto would have been fine on it's own and yes, I added more fat AND calories with the addition of the Alfredo sauce. No regrets. It was delicious!

To finish, toss the gnocchi with the sauce and top with fresh basil or parsley and enjoy!

Tomato Gnocchi from Light & Tasty Magazine February/March 2007

1 pound russet potatoes, peeled and quartered
3 quarts water
2/3 cup all-purpose flour
1 egg
3 tablespoons tomato paste
3/4 teaspoon salt, divided

•Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until tender.Drain.

•Over warm burner or very low heat, stir potatoes for 1-2 minutes or until steam is evaporated. Press through a potato ricer or strainer into a small bowl; cool slightly. In a Dutch oven, bring water to a boil.

•Using a fork, make a well in the potatoes. Sprinkle flour over potatoes and into well. Whisk the egg, tomato paste and 1/2 teaspoon salt; pour into well. Stir until blended. Knead 10-12 times, forming
a soft dough.

•Divide dough into four portions. On a floured surface, roll portions into 1/2-in.-thick ropes; cut into 3/4-in. pieces. Press and roll each piece with a lightly floured fork. Cook gnocchi in boiling water in batches for 30-60 seconds or until they float. Remove with a strainer and keep warm.

For the sauce:

Mix together 1 cup broccoli pesto (recipe found HERE) with 1 cup prepared Alfredo sauce. Toss cooked gnocchi with sauce until coated. Top with fresh basil or parsley.

Note: Any pesto would work well with this recipe.

Thursday, March 24, 2011

Southwestern Pasta and Cheese

I found this recipe in the February/March 2009 issue of Healthy Cooking. I was searching for recipes in Healthy Cooking because I was recently forced to face an ugly truth when planning my Spring Break wardrobe. As I tried on clothes that fit perfectly fine last summer, I realized that even my "fat day" shorts were fitting kind of tight.  A quick trip to the bathroom scale confirmed that I have packed on a good 12 pounds of winter "insulation" since Halloween. I was mortified. To add insult to injury, when I checked the fit of these clothes in the mirror, I was nearly blinded by the translusent white hue that my legs have taken on under months of heavy denim. Yikes! While it's a little late in the game to shape up in time for Spring Break (although believe me, I've logged some time with my workout DVD's this week in a last ditch effort), I realize that summer is just around the corner. I resolved to start counting calories again (Immediately!)...and to stop in for the cheapest spray-on tan I can find before we depart for The Sunshine State on Saturday. Because I'm "keeping track" again, I was ecstatic when I found this delicious pasta recipe in Healthy Cooking. First of all, it's a flavorful, cheesy pasta. It's not like I was going to nibble lettuce through dinner (too late for that anyhow.)Second, because the nutritional information was included, I knew just how many calories/fat grams were present in a serving size. For that matter, I knew what the serving size those statistics were based upon. For the record, it's 3/4 of a cup. Good thing that I really want my shorts to fit comfortably again, because I really, really, wanted more than 3/4 of a cup of this pasta!

I knew that it was going to be good because the recipe begins with bacon. I fried up 4 strips in my cast iron skillet and then removed them to drain.(No picture of this step) After removing the bacon, I poured off the excess grease, leaving about a tablespoon, but did not wipe out the skillet. Then I added diced red pepper and chopped green onion to the skillet. Saute until tender.

While the onions and pepper saute, mix together flour, chili powder, cumin, and salt.

Stir the flour into the pepper and onions with a teaspoon of chipotle pepper in adobo sauce until blended.

Then gradually stir in skim milk. Bring to a boil and cook until thickened.

Once thickened, I stirred in 1/4 cup of cheddar cheese until melted and then I added the crumbled bacon and 2 tablespoons of chopped cilantro. Stir to combine.

Next add the cooked bow tie pasta. Toss with the sauce until the pasta is coated.

Top with more cheddar cheese and bake at 400 degrees....

until the cheese is melted and bubbly.

This was a welcomed twist on good old mac n' cheese and not too bad for you either!

Southwestern Pasta and Cheese from Healthy Cooking Magazine February/March 2009
8 ServingsPrep: 30 min. Bake: 20 min.
3-1/3 cups uncooked bow tie pasta
1 medium sweet red pepper, chopped
8 green onions, chopped
1 tablespoon olive oil or reserve 1 tablespoon bacon fat
1/4 cup all-purpose flour
1 teaspoon chili powder
1 teaspoon minced chipotle pepper in adobo sauce
1/2 teaspoon salt
1/2 teaspoon ground cumin
2-1/4 cups fat-free milk
1 cup (4 ounces) shredded sharp cheddar cheese, divided
4 center-cut bacon strips, cooked and crumbled
2 tablespoons minced fresh cilantro
•Cook pasta according to package directions.

•Meanwhile, in a large skillet, saute pepper and onions in oil until
tender. Stir in the flour, chili powder, chipotle pepper, salt and
cumin until blended. Gradually stir in milk. Bring to a boil; cook
and stir for 2 minutes or until thickened. Stir in 1/4 cup cheese
until melted.

•Drain pasta; toss with sauce. Stir in bacon and cilantro. Transfer to
a 2-qt. baking dish coated with cooking spray. Sprinkle with
remaining cheese. Bake, uncovered, at 400° for 20-25 minutes or until bubbly.

Nutrition Facts: 3/4 cup equals 240 calories, 8 g fat (4 g saturated fat), 20 mg cholesterol, 327 mg sodium, 32 g carbohydrate, 2 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.

Notes: I made this in my cast iron skillet so that I didn't need to transfer the pasta into a baking dish for the oven. Less dishes!

To make this even lighter, you could substitute a reduced-fat cheddar and use turkey bacon.

Tuesday, March 22, 2011

Chicken and Artichokes in White Wine Sauce

Admittedly, chicken and artichokes in white wine sauce sounds pretty fancy for Tuesday night dinner for the family. Judging from the picture above, it even looks restaurant-worthy. That's the beauty of this's so versatile! Elegant enough for a romantic date or a dinner party with friends, but quick and easy enough for a 30-minute dinner after a busy day. I was crazy about this recipe! The flavors were wonderful and as I just said (um, typed) it came together easily.

To start I mixed together flour, poultry seasoning, salt and pepper in a shallow dish. Then I pounded the chicken breast so that they were a uniform 1/2"(approximately) thickness to insure quick and even cooking. I sprinkled the chicken breasts with a bit of salt before dredgeding in the flour and seasoning mixture.

While I coated the chicken, I heated some oil in a large skillet. Then I transferred the chicken to the hot oil and cooked for about 10 minutes, flipping them a couple of times until the juices ran clear and they were no longer pink. Transfer the chicken to a serving dish and keep warm.

Next, I tossed a tablespoon of butter into the same skillet and heated until just bubbly. Then add in artichokes (I used canned marinated artichoke hearts, slightly chopped) and sliced mushrooms. Saute, stirring frequently, until everything starts to brown up a bit.

While the artichokes and mushrooms saute, mix the wine and chicken broth together with a tablespoon of the flour mixture that you used to coat the chicken. Whisk until smooth- as in NO LUMPS! Note: I didn't have any white wine on hand, so I just doubled the amount of chicken broth.

Slowly stir the liquid into the skillet and cook and stir some more until thickened and bubbly. I actually added a bit more of the flour mixture than called for, so I ended up pouring in additional chicken broth to thin the sauce. This worked out just fine, because the end result was more of that delicious sauce to top the chicken!

To serve, just pour the artichoke/mushroom sauce over the cooked chicken and sprinkle with parmesan and fresh chopped parsley. Mmmmmm!

Now some of you are probably thinking, "Gee Krista, that looks great...but my kids would never eat that."  Well, my kids wouldn't eat it either. At least, not with the sauce. Both seem to have an aversion to mushrooms and artichokes. But they LOVED the plain breaded chicken breast. I set aside a portion for them before I added the sauce and served it up with a side of broccoli. It was a grown up dinner and a kid dinner all in one!

Here's the recipe, slightly altered from my Better Homes and Gardens Cookbook.

Chicken and Artichokes in Wine Sauce

1/4 cup flour
1/2 teaspoon poultry seasoning
salt and pepper, to taste
4 boneless, skinless chicken breast halves
2 tablespoons cooking oil
2 cups sliced fresh mushrooms
1 8 or 9 ounce package frozen artichoke hearts or 1 jar canned artichoke hearts, drained
1 tablespoon butter
1/3 cup dry white wine
1/3 cup chicken broth
2 tablespoons grated Parmesan or Romano cheese
2 tablespoons snipped fresh parsley

1. In a shallow dish, stir together flour, poultry seasoning,salt,and pepper; reserve one tablespoon of flour mixture. Coat chicken in remaining flour mixture.

2. In a large skillet cook chicken in hot oil over medium-high heat for 8 to 10 minutes or until no longer pink (170 degrees F), turning once. Remove chicken from skillet; cover and keep warm.

3. In the same skillet, cook mushrooms and artichoke hearts in hot butter over medium heat until artichokes are tender and slightly browned.

4. In a small bowl stir together reserved flour mixture, wine, broth, and salt until smooth. Add wine mixture to skillet. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Pour sauce over chicken. Sprinkle with parsley and cheese.

Notes: I pounded my chicken breasts to flatten them into a more uniform, quicker-cooking thickness. Also, I doubled the amount of chicken broth to 2/3 cups and omitted the wine completely. Finally, I added a little more of the flour mixture than called for, which meant that I needed to thin the sauce with broth, but ultimately yielded a larger amount of the sauce. I loved this sauce, so I was glad to have more!

Sunday, March 20, 2011

Individual Bacon Cheddar Meatloaves with Baked Onion Rings PLUS the Meal Plan and Grocery List 3/21-3/27

I will sing the praises of these yummy lil' meatloaves in a moment, but first this scene from my kitchen:

"What's for dinner?" my husband asked. "Meatloaf!" I sang out enthusiastically. Disregarding my exuberance, he gave me a wary look from across the kitchen and responded with one of those questions that isn't really a question, "I'm supposed to be excited about meatloaf?" (He might as well have added a nice juvenile "Ewwww" before he asked it and threw in  a "YUCK!" after his "question".)

Since it wasn't really a question anyhow, I ignored it and continued gathering my ingredients. Oh, you'll eat it, buddy. And you're gonna like it too....

Seriously, why does meatloaf get such a bad rap? It's good!

These individual-size meatloaves are especially good. Full of cheese and topped with bacon, these may just change the opinion of even the most adamant meat-loaf "haters". I had to laugh when I overhead my husband bragging to some friends later that evening, urging them to try the leftover meatloaf.

If you've never made meatloaf before, it's really simple. You just dump everything together and mix well. This was a pretty basic meatloaf recipe. I used ground beef, eggs, cracker crumbs, onion, salt, and pepper. The special ingredient here was shredded cheddar. I like to use my pastry cutter to blend the ingredients, but your hands work great too! Squish, squish!

Divide the mixture into 4 parts and shape into mini-loaves with your hands. Place in the bottom of a 11 X 7 inch baking dish.

Brush with equal parts of ketchup and barbecue sauce. (I left one plain for my anti-condiment kiddo). Top with bacon.

Then, to put these over-the-top I gave them a final sprinkle of cheese before popping the dish into the oven.

While the meatloaves baked, I set to work on the baked onion ring recipe that was featured with the meatloaves in Light and Tasty magazine. Just slice a large sweet onion into rings. Then, dip the onion rings in egg (or egg substitute) until coated.

Toss them with bread crumbs seasoned with salt and pepper. Arrange the onion rings on a baking sheet sprayed with non-stick cooking spray and bake for 15-18 minutes, turning halfway through.

The meatloaf was a big hit. The onion rings were okay. No surprise... they tasted like baked onion rings. Not nearly as good as the fried version, but if you're trying to cut back on the fat and calories and you need to satisfy that onion ring craving, these might do the trick.

Bacon Cheddar Meatloaves inspired by Light & Tasty magazine April/May 2007
4 Servings Prep: 20 min. Bake: 40 min.
2 eggs
1/2 cup crushed butter crackers (about 13 crackers)
1/3 cup plus 8 teaspoons shredded cheddar cheese, divided
1/4 cup chopped onion
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound lean ground beef
2-3 tablespoons barbecue sauce
2-3 tablespoons ketchup
2-3 bacon strips, cut into smaller strips
•In a large bowl, combine the eggs, crackers, 1/3 cup cheese,
onion, salt and pepper. Crumble beef over mixture and mix well.
Shape into four small loaves; place in an ungreased 11-in. x 7-in.
baking dish. Combine barbecue sauce and ketchup, brush over the top of each meatloaf. Top each with a half-strip of bacon.

•Bake at 350° for 35-40 minutes or until no pink remains and a
meat thermometer reads 160°. Sprinkle with remaining cheese;
bake 2-3 minutes longer or until cheese is melted. Yield: 4

Notes: The original recipe was a lightened up version of meatloaf. It called for 4 egg whites instead of 2 eggs, reduced fat crackers and cheese, turkey bacon, and did not call for a sauce on top. These are great ideas to lighten up this recipe!

Baked Sweet Onion Rings published in Light & Tasty April/May 2007

4 Servings Prep/Total Time: 30 min.

1/2 cup egg substitute
2/3 cup dry bread crumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 sweet onion, sliced and separated into rings
•Place egg substitute in a shallow dish. In another shallow dish,
combine the bread crumbs, salt and pepper. Dip onion rings into egg,
then roll in crumb mixture.

•Place on a baking sheet coated with cooking spray. Bake at 425°
for 15-18 minutes or until golden brown, turning once. Yield: 4

Nutrition Facts: 1 serving equals 66 calories, 1 g fat (trace saturated fat), 0 cholesterol, 312 mg sodium, 12 g carbohydrate, 1 g fiber, 3 g protein. Diabetic Exchange: 1 starch.


And now for the meal plan and grocery list...

Monday March 21st

Cauliflower Cheese Soup and BLT Sandwiches

Tuesday March March 22nd

Chicken and Artichokes with Wine Sauce

Wednesday March 23rd

Cheesy Southwestern Pasta

Thursday March 24th


Friday March 25th

Tomato Gnocchi with Broccoli Pesto Cream Sauce

Saturday and Sunday March 26th and 27th

Road Trip! I'll be packing a basket of snacks, but no cooking for me this weekend.

Grocery List


1 whole cauliflower
sweet red pepper
green onions
1 head broccoli
pine nuts


4 boneless skinless chicken breast halves


1 cup half and half
shredded cheddar
Parmesan cheese

Canned Goods

2 quarts + 1/3 cup chicken broth
1/3 cup dry white wine
cooking oil
chipotle peppers in adobo sauce
olive oil
tomato paste
1 cup prepared alfredo sauce

Dry Goods

bread for sandwiches
crushed sage
bowtie pasta
chili powder


8-9 oz package frozen artichoke hearts

To download or for a printable copy of this meal plan and grocery list, click HERE!
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