Summer Vegetable Stir Fry

This is a dish we make often in the summer, utilizing the myriad of local summer vegetables available in the Farmer’s Markets. It’s a quick and easy stir fry that is fresh and delicious!

Summer Vegetable Stir Fry

Makes 2-3 servings

Cooked bratwurst, kielbasa or other cooked sausage 

1 small yellow zucchini or yellow summer squash

1 small green zucchini

½ onion

1 small Roma tomato

2 ounces cheese (cheddar, Parmesan or whatever is on hand)

Salt and pepper to taste

Optional Additions:

1-2 tablespoons tomato paste

1/4 cup heavy cream

1. Cut up the cooked sausage into cubes. Cube the yellow and green zucchini, onion, and tomato. Shred the cheese. Set aside.

2. Sauté the onions and sausage in a nonstick skillet over medium heat until the sausage begins to color and the onion is translucent and beginning to brown.

3. Add the zucchini and sauté, stirring occasionally, until it begins to soften and pick up some color. Add some salt and pepper to season the vegetables.

4. At the very end of cooking, add the chopped tomatoes and shredded cheese. When you stir in the tomatoes, they released their juices, which mixes with melted cheese to make a light sauce. If you want a saucier dish, add the optional tomato paste and heavy cream; stir to incorporate.

5. Taste and adjust seasoning if needed. Serve immediately.

Nutritional Information per serving (1/3 of recipe, not including optional additions): 351 calories, 8.9 g carbohydrate (1.8 g dietary fiber, 4.1 g sugars), 27.9 g total fat (12.2 g saturated fat, 0 g trans fat), 67 mg cholesterol, 1156 mg sodium, 151.2 mg calcium, 235 mg potassium, 107 IU Vit A, 15 mg Vit C, 15.3 g protein. Net carbs per serving: 7.1 grams.

Recipe and Photo by Kathy Sheehan, copyright 2023

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Egg in a Zoodle Nest

Before my diagnosis of celiac disease and switching to a gluten free diet, one of my favorite breakfasts was Egg in a Nest. Here is a very satisfying alternative recipe that highlights low carb vegetables and thinly sliced ham “noodles” to form the nest. This is a quick and very easy meal that is perfect for breakfast, lunch or a light dinner. It’s made convenient if you use pre-spiralized vegetable noodles that are becoming more commonplace in the produce or frozen section of many grocery stores. I spiralized zucchini and red radishes to create these colorful noodles that are perfect for springtime, but feel free to substitute your favorite veggie noodles instead. Although this recipe makes one serving, simply increase the amounts listed to make as many nests as you desire. This flavorful egg dish is as fun to make as it is to eat!

Low Carb Egg in a Zoodle Nest

Makes 1 serving

1/2 medium zucchini, spiralized into noodles (about 1 cup)

2-3 red radishes, spiralized into noodles (about 1/2 cup)

1/2 ounce deli ham, cut into long, thin strips

1 tablespoon butter or avocado oil

1 large egg

1/2 ounces cheddar or your favorite cheese, shredded (1/4 cup)

Salt and pepper to taste

1. Toss the vegetable noodles and ham strips together. Melt the butter or avocado oil in a skillet over medium heat. Add the zoodle and ham mixture to the pan and sauté until the vegetables are beginning to soften and the ham is fragrant and starting to brown lightly.

2. Form the zoodle mixture into a nest, creating a small depression in the center. Crack an egg into the center of the nest and season with salt and pepper. Put a lid on the skillet and allow the steam from the vegetables to cook the egg to your liking.

3. Gently remove the nest from the skillet to a serving plate and sprinkle the shredded cheese around the yolk of the egg. Serve immediately.

Nutritional Information per serving: 165 calories, 4.8 g carbohydrate (1.3 g dietary fiber, 3.3 g sugars), 10.3 g total fat (4.9 g saturated fat, 0 g trans fat), 206 mg cholesterol, 440 mg sodium, 149 mg calcium, 368 mg potassium, 1 mg iron, 20 mg Vit C, 13.6 g protein. Net carbs per serving: 3.5 grams

Photos and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Zucchini Lasagna (or Hearts of Palm)

 

It's been eight years since I posted a lasagna recipe and, now that I'm living gluten and grain free, it's time for an updated version. My husband brought home two gorgeous, organic zucchini the other day and my plan was to spiralize them and make spaghetti. But because today was a cold and rainy spring day in Maine, I decided to make a warm and comforting baked lasagna instead. Instead of pasta noodles, I cut my zucchini lengthwise into narrow slices and used them between the layers of cheese and sauce. (You can substitute hearts of palm noodles in place of the zucchini.) It's important to place the zucchini slices between paper towels and leave at room temperature for at least an hour (or longer) to allow the moisture to be drawn out of this watery vegetable before assembling the casserole. The ricotta cheese mixture and meat sauce can be made a day or two ahead so, when it's time to assemble and bake, the prep time is minimal. Whether made with zucchini or hearts of palm noodles, this recipe is definitely a keeper! The lasagna was so delicious and, because it is a complete and balanced meal by itself, you don't even need to worry about a side dish. Keep life simple!

Low Carb Zucchini Lasagna (or Hearts of Palm)

Makes 6 servings

2 large zucchini, about 9 inches long or 9 oz package of hearts of palm lasagna noodles (drained, rinsed and dried), such as Palmini or Natural Heaven brand)

1 cup shredded mozzarella cheese

Ricotta Cheese Filling:

15 oz. of whole milk or part-skim ricotta cheese

1 cup of chopped fresh spinach (or 1/2 cup frozen, squeezed and drained of moisture)

1/4 cup grated Parmesan cheese

1/2 teaspoon dried basil

1 teaspoon of Italian herb seasoning

1/8 teaspoon nutmeg

1/4 teaspoon black pepper

2 cloves garlic, minced (or 1/2 teaspoon garlic powder)

1 egg, slightly beaten

Meat Sauce:

3/4 pound of sweet Italian sausage, casings removed (or substitute ground beef)

2 cups marinara or your favorite pasta sauce, no sugar added

1. Prepare the zucchini ahead of time by slicing lengthwise into thin slices (about 3/16-inch wide). If you have one, a mandoline works well to make even, thin slices, otherwise cut with a large knife. Lay the slices in a single layer on several layers of paper towel, sprinkle very sparingly with salt and cover with several more layers of paper towel. If desired, you can place a baking sheet over them and weight it with canned goods or other objects. Allow the zucchini slices to remain at room temperature between the paper towels for at least one hour (or longer) to draw out the excess moisture. Wipe off any excess salt before assembling the lasagna. (If using hearts of palm noodles, you can skip this step.)

2. In a medium bowl, mix together the Ricotta Cheese Filling ingredients and stir until well combined. Set aside. (If making ahead, refrigerate until you're ready to assemble the lasagna.)

3. In a large skillet, brown the sausage and add the pasta sauce. Stir to combine and set aside. (This can be made ahead and refrigerated, if desired.)

4. Preheat oven to 375 degrees Fahrenheit. To assemble the lasagna, spray a baking pan with non-stick spray or grease with coconut oil or butter. Spoon in about 1/2 cup of the pasta sauce (no sausage) and spread to cover the bottom of the pan. Lay down a layer of the zucchini slices or hearts of palm noodles, overlapping just slightly, until the bottom of the pan is covered. Spread 1/3 of the ricotta filling over the zucchini or noodles and spread into an even layer, covering the slices. Top with 1/3 of the meat sauce and spread to edges. Sprinkle sauce with 1/4 cup shredded mozzarella cheese.

5. Repeat with a layer of zucchini slices or noodles, 1/3 of the ricotta filling, 1/3 of the meat sauce and 1/4 cup mozzarella.

6. Repeat a final time with a layer of zucchini slices or noodles, the remaining ricotta filling, the remaining meat sauce and sprinkle with the remaining 1/2 cup mozzarella.

7. Cover with the pan lid or tightly with foil (spray the foil with non-stick spray to prevent the cheese from sticking). Bake for 50-60 minutes. Remove foil and continue baking for 10 minutes until cheese is bubbly and beginning to brown. Remove from oven and allow to rest for at least 10-15 minutes before slicing and serving.

Nutritional Information per serving made with zucchini (1/6th of recipe): 482 calories, 14 g carbohydrate (3 g dietary fiber, 6.8 g sugars), 36.6 g total fat (15.5 g saturated fat, 0 g trans fat), 120 mg cholesterol, 968 mg sodium, 376 mg calcium, 560 mg potassium, 277 mg Vit A, 1 mg iron, 26.8 g protein. Net carbs per serving: 11 grams

Nutritional Information made with hearts of palm noodles (1/6th of recipe): 478 calories, 10.1 g carbohydrate (1.7 g dietary fiber, 3.4 g sugars), 36.2 g total fat (15.4 g saturated fat, 0 g trans fat), 120 mg cholesterol, 981 mg sodium, 369 mg calcium, 386 mg potassium, 1 mg iron, 708 mg Vit A, 26.4 g protein. Net carbs per serving: 8.4 grams.

Photos and recipe by Kathy Sheehan, copyright 2017, updated 2020

All rights reserved. Please do not duplicate without author's permission.

Zucchini Noodle Carbonara

The other day, my husband was reminiscing about our trip to Italy many years ago and dreaming about the excellent and authentic pasta carbonara he had there. Every time we talk about that trip, he brings up the carbonara! Tonight, I recreated this special dish for him. He had his over traditional pasta and I had mine over zucchini noodles. We were both delighted with the result! Carbonara is not particularly difficult to make, but can be tricky because, if you cook the egg-parmesan sauce at too high of a temperature, you get carbonara scramble instead of a creamy sauce, so be watchful. The thing I love most about this dish is that when served over zoodles and/or shiritaki noodles, it's an elegant and very low carb meal. I have provided the option to replace one of the zucchini with a package of shiritaki noodles. The shiritaki noodles absorb the sauce nicely and can provide a more noodle-like texture for those who may balk at the thought of an entire plate of vegetables! This low-carb carbonara is a great, quick meal when you want something spectacular that will impress, but don't want to spend too much time in the kitchen. It would make a wonderful Valentine's Day dinner!

Zucchini Noodle Carbonara

Makes 4 servings

4 spirialized zucchini (use spaghetti blade)

1 package Angel Hair shiritaki noodles (optional, but if using, reduce number of zucchini to 3)

4 ounces pancetta, cubed (or substitute bacon)

4 garlic cloves, minced

1 large egg

1/2 cup grated Parmigiano Reggiano cheese, plus more for serving

Freshly ground black pepper to taste

1 handful of fresh, flat-leaf parsley, chopped (or 1 TB dried)

1. In a heavy skillet over medium heat, brown the pancetta or bacon until crispy. Add the garlic and sauté for 1 minute. With a slotted spoon, remove pancetta and garlic to a paper towel-lined plate; set aside. Reduce heat to low. Remove all but about 2 TB of the grease in the skillet and add zucchini noodles. Sauté uncovered, stirring occasionally, to soften the zoodles and allow the zucchini to release some moisure.

2.  Place the drained and rinsed shiritaki noodles (if using) into another dry pan or skillet and stir frequently over high heat until the moisture has evaporated. Remove from heat; set aside and keep warm.

3. When the zoodles are suffiencently soften to your liking, remove skillet from heat and allow to sit while you prepare the sauce ingredients (this is important!). Add the shiritaki noodles and toss to mix. In a small bowl, mix together the 1/2 cup grated cheese and egg; add to the noodle mixture, stirring constantly, until noodles are well coated.  The residual heat from the skillet and noodles will cook the egg. Do not overcook! (If you see the egg beginning to seize up and scramble, immediately remove mixture from heated pan to prevent further cooking.) The sauce should be creamy and smooth. Season the carbonara with black pepper. Mound the carbonara into individual dishes, garnish with chopped parsley and serve immediately.  Pass extra shredded or grated cheese around the table.

Nutritional information per serving (1/4 recipe): 209 calories, 9 g carbohydrate (2.2 g dietary fiber, 5.2 g sugars), 13.7 g total fat (5.5 g saturated fat, 0 g trans fat), 186 mg cholesterol, 470 mg sodium, 191.8 mg calcium, 597 mg potassium, 14.2 G protein. Net carbs per serving: 6.8 grams

Recipe by Kathy Sheehan, copyright 2017

All rights reserved. Please do not duplicate without author's permission.

Prosciutto Wrapped Zucchini with Pesto and Mozzarella

I've seen many recipes for prosciutto wrapped asparagus spears, but never zucchini.  In this recipe, I created a small hollow down the center of the zucchini and filled it with pesto and firm mozzarella before wrapping it with the prosciutto and sauteing it in a skillet.  The prosciutto becomes crispy and encases the filling nicely.  This makes a wonderful side dish or, if cut into squares, a perfectly delightful appetizer or snack!  If you're looking for another creative way to enjoy your vegetables, I highly recommend you give this recipe a try.

Prosciutto Wrapped Zucchini with Pesto and Mozzarella

Makes 4 side dish servings or about 12 appetizers

1 medium zucchini (about 8" long and not too fat)

2 tablespoons pesto (homemade or store bought)

firm mozzarella, cut into 1/4" x 1/2" sticks

prosciutto slices (about 3-4)

coconut oil (or oil saved from frying bacon)

Optional garnishes for appetizers: basil leaves, grape tomato halves, small mozzarella balls

1.  Wash and dry the zucchini.  Cut a thin portion off one side to create a flat surface (so the zucchini will not roll when placed on that side).  Repeat on the opposite side.  Cut the zucchini lengthwise down the center, between the two flat surfaces.  Set the zucchini halves with the seed sides up and, using a spoon, scrape down the center of each zucchini to remove the seeds and create a hollowed out space.

2.  Spread 1 TB of pesto down the center of each zucchini half in the hollow space.  Top pesto with mozzarella sticks just the length of the hollow space (do not let cheese extend beyond this space).  Wrap each zucchini half with the sliced prosciutto, being careful to overlap and encase the filling completely.

Saute prosciutto wrapped zucchini in skillet

3.  Heat the oil in a skillet to medium-high.  Place the zucchini with seam side down into the pan and saute until the prosciutto is browned and crispy.  Turn over and repeat with second side.  You may also wish to brown edges, as well.  Remove from pan and drain briefly on a paper towel.  Cut each zucchini into serving size pieces.  To serve as a side dish, cut each zucchini half into 2 pieces.  If creating appetizers, cut each zucchini into small squares and top with suggested garnish (as pictured) and secure with a toothpick.

Nutritional Information per side dish serving (1/4 recipe): 106 calories, 2.5 g carbohydrate (0.6 g dietary fiber, 1.5 g sugar), 8.4 g total fat (3.3 g saturated fat, 0 g trans fat), 14 mg cholesterol, 381 mg sodium, 115.3 mg calcium, 128 mg potassium, 6.7 g protein.  Net carbs per serving: 1.9 grams

Recipe by Kathryn Sheehan, copyright 2015

Easy Vegetarian Chili

I made a new discovery (I love it when that happens)!  I finally found a bean that fits into my very low carb lifestyle: Black Soy Beans!  For the past year, I've been avoiding beans because most beans are too high in carbs, usually around 23 g carbs per 1/2 cup serving.  Even if you subtract the fiber, they weigh in at about 17 net carbs...still too high.  Recently, while browsing a low carb cookbook from the library, I saw the ingredient "black soy beans" multiple times, so I just had to investigate.  To my surprise, I learned that black soy beans are an extremely low 7 g total carbs per 1/2 cup serving, with 6 g fiber.  That's an amazing 1 net carb per serving!  I tried them, tested my blood sugar to see how my BG reacted and I knew immediately that this is a bean I can work with. My blood sugar didn't rise at all.  So, into my kitchen I went and started cooking. This extremely easy vegetarian chili is a complete meal-in-a-bowl and was a huge hit at a recent church supper.  The black soy beans provide all the essential amino acids (so they are a complete protein source) and they taste exactly like regular black beans without the carbs.  This recipe is dedicated to my little sister -- enjoy!

Easy Vegetarian Chili
Makes about 10 servings

2 tablespoons coconut oil
1 medium zucchini, cubed
3 small carrots, cut into small chunks
1 small onion, chopped
1 cup frozen chopped spinach or kale
1 jalapeno pepper, chopped
1 green or yellow pepper, chopped
2 cloves garlic, minced
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin, or to taste
2 teaspoons dried oregano
28 oz. Marinara Sauce, no sugar added
28 oz. crushed tomatoes, no sugar added (no sodium, if desired)
2 cans (15 oz each) organic black soy beans, drained and rinsed (I buy Eden's brand)
1 cup plain tomato sauce, no sugar added  (no sodium, if desired)
1 cup water (or more to achieve desired consistency)
Salt and pepper to taste
Dash or two of hot sauce, optional
Shredded cheese for topping, optional (omit for dairy free)

1. Heat coconut oil in a dutch oven or heavy pot, add chopped vegetables and saute until beginning to soften.  Add herbs and spices and saute for another minute.  Add beans, marinara sauce, crushed tomatoes, plain tomato sauce, and water.  Allow to simmer, covered for about 40-45 minutes or until carrots are cooked through.  Season with salt, pepper and hot sauce (optional) before serving.  Top with shredded cheese, if desired (omit for dairy free).

NOTE:  This makes an excellent crock pot recipe!  Just saute the vegetables in a skillet, add them to the crock pot with the remaining ingredients and cook on low for 4-6 hours (or high for 2-3 hours), until carrots are cooked through.

Nutritional Information per serving (optional ingredients not included): 212 calories, 22 g total carbohydrate (9 g dietary fiber, 9.6 g sugar), 9.3 g total fat (3.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 793 mg sodium, 109.3 mg calcium, 603 mg potassium, 11.3 g protein.  Net carbs per serving: 13 grams

Recipe by Kathy Sheehan, copyright 2014

Zucchini "Pasta" Primavera

This "pasta" dish is not pasta at all!  It is a delicious, creamy primavera with pancetta over zucchini noodles.  Using a spiral slicer, mandolin or box grater (shred lengthwise), it is easy to create vegetable noodles (see my earlier post to learn how).  Using vegetable noodles (by themselves or mixed with a little gluten free pasta) is one of my greatest carb-lowering tricks.  My pasta-lovin' non-diabetic husband was completely satisfied with this amazing meal and didn't miss the carbs, at all.  I think you'll agree and, like me, return to this healthy recipe again and again.

Zucchini "Pasta" Primavera

(Makes 4 servings)

1/2 TB olive oil

2 large zucchini, made into noodles (about 6 cups)

3 oz. pancetta, diced (omit for meat free version)

1-1/2 cups asparagus, cut into 1" pieces

1-1/2 cups broccoli florets

1/2 large onion, chopped

3 cloves garlic, minced

2 plum tomatoes, diced

1 tsp dried oregano

1/4 cup fresh parsley, chopped (or 1 TB dried)

1-1/2 cups almond milk

2 TB gluten free flour

1/3 cup sour cream (for a dairy free version, use Tofutti)

1/4 cup grated Parmesan cheese (for dairy free, use finely crushed macadamias)

Salt and pepper to taste

2 TB shredded Parmesan cheese (optional topping)

1.  This dish comes together quickly, so have all the vegetables cut up and ready. In a large skillet, warm the olive oil over low heat. Add zucchini noodles, season with salt and pepper, cover and allow to steam until beginning to soften, stirring occasionally.  When noodles are just beginning to soften, remove from heat, drain and set aside.

2.  While the zucchini noodles are cooking, prepare the sauce in another skillet.  In a large skillet, cook pancetta over medium heat until fat is rendered and beginning to crisp.  (If not using pancetta, heat 2 TB olive oil.) Add asparagus and broccoli, sauté briefly and cover for a few minutes until vegetables are bright green and tender-crisp.  Using a slotted spoon, remove vegetables and pancetta to a medium bowl; set aside.

3.  Add onions and sauté until translucent.  Add garlic and oregano; sauté until fragrant.  Add gluten free flour and stir constantly until beginning to brown.  Remove from heat and add almond milk while stirring constantly, stir until smooth.  Return to heat and continue cooking and stirring until sauce boils and thickens.  Return vegetables and pancetta to pan.  Add the tomatoes, sour cream, 1/4 cup grated Parmesan cheese and parsley.  Stir until well combined.  Add salt and pepper to taste.

4.  Add the drained zucchini noodles to the skillet and stir until well coated with the sauce.  Serve immediately topped with shredded Parmesan cheese, if desired.

Nutritional Information per serving: 228 calories, 17 g carbohydrate (4.7 g dietary fiber, 7.2 g sugar), 13.4 g total fat (5.9 g saturated fat, 0 g trans fat), 28 mg cholesterol, 781 mg sodium, 346 mg calcium, 780 mg potassium, 13.2 g protein.

Recipe by Kathy Sheehan, copyright 2014

Healthy Free Stuff!

I've had a lot of questions about how to use the Spiral Slicer I spoke of in my earlier post to make veggie noodles, so I made this video to demonstrate:  https://www.youtube.com/watch?v=pMBhRKW9FjI

RECIPE IDEA:  To cook the Vegetable Noodles, either simmer them in your favorite marinara sauce for 8-10 minutes until they reach the desired consistency or heat 1 TB. ghee (clarified butter) in a large saucepan on medium heat, add vegetable noodles and stir to coat with the butter.  Add salt and pepper to taste.  Add 1/4 cup chicken or vegetable broth to pot and cover.  Steam until vegetable noodles are softened to desired consistency.  Remove cover and simmer over medium until liquid has evaporated.  Eat as a side dish or top with your favorite sauce, as you would with any pasta.

FREE COOKBOOK EXCERPT:  Also, I want to tell you about the excellent Daniel Plan Cookbook by Rick Warren.  Below is a FREE PDF download with a sampling of recipes!  I've been using this cookbook a lot lately in the three Daniel Plan support groups that I facilitate in my community.  My favorite recipes are the Caramelized Onion Burgers and the Fish Tacos with Creamy Chipotle Lime Dressing - YUM!  I recently orgaznized a Taco Bar for a healthy potluck luncheon at my church and used some of these recipes.  This cookbook includes many excellent recipes that real people would eat!  I highly recommend!  Check the book out from your local library or it can be purchased online or in any bookstore.

http://files.faithgateway.com.s3.amazonaws.com/freemiums/The-Daniel-Plan-Cookbook-Sampler.pdf

Have a great day!  Enjoy!   ~ Kathy

Love Your Vegetables!

 It doesn't matter what diet you're on, the mantra is the same: Eat more fresh fruits and vegetables!  When I was first diagnosed with diabetes, that was the single, most difficult change I had to make.  Fruit was easy, although as a diabetic fruit is limited, but vegetables?  Not only did I not eat many vegetables, especially those leafy greens or cruciferous vegetables (like broccoli or cabbage), I struggled to eat more than one serving per day!  My attitude and eating habits have changed dramatically since those days, but not without a struggle, a few setbacks and a lot of creativity.

After winning the war against vegetables, I now admit I have a love affair with them!  I eat them at every meal, including breakfast.  I hide them in everything and sometimes I have fooled myself into believing that I'm not even eating them, when my entire plate is heaping with nothing but vegetables!  I even taught a cooking class in my community where I convinced other skeptics how to love their vegetables.  This blog is FULL of dozens of vegetable recipes, but in this post (and more to come later) I wanted to share some of my favorite toys that make incorporating more vegetables into my diet super fun, easy and delicious.  These tools, tips and recipe ideas just might make a believer out of you, too.


MY NEW TOY!

A Spiral Vegetable Slicer/Cutter: Inexpensive, no electricity needed, easy to use and clean, available online (Amazon or other sites) and as fun as playing with a Playdoh machine!  I use the Paderno brand, but there are others available. Usually several different blades come with it that quickly and easily make vegetable noodles, spiral ribbons of fruit or vegetables and curly vegetables for oven baking (think Sweet Potato Fries!)  One of my favorite ways to use this low-tech kitchen tool is to make vegetable noodles for either a main dish or side dish.  Vegetables I've used and recommend for noodles are: butternut squash, zucchini, parsnips, eggplant and carrots (if they're fat and big).  Quick Tip: Use any leftover vegetable or fruit pieces in your morning green smoothie.

RECIPE IDEA: Make zucchini noodles using a spiral slicer (plan on one per person, or two if they're small).  Cut any long strands into pasta-length; set aside.  Heat your favorite marinara sauce in a large saucepan.  Add the zucchini noodles and heat until noodles are cooked through and begin to soften, about 8-10 minutes.  Serve with grated Parmesan cheese.  (see photo at top of this post)

Carb Cutting Tip for Vegetable Skeptics: If a heaping plate of delicious zucchini noodles sounds too weird for you, try adding a small serving of your favorite spaghetti pasta cooked and drained according to package directions to the recipe.  (If you're watching gluten, choose a gluten free pasta.)  Cut the amount of pasta you'd normally use by at least half (or more) and add to the zucchini noodles and sauce at the end of cooking, stir until well combined and serve.  As you twirl both types of noodle onto your fork and eat, your taste buds will be fooled into thinking you're getting an enormous serving of naughty, carb-ladened pasta, when the truth is really that you're eating mostly healthy vegetables resulting in a minimal spike to your blood sugar!

LOVE YOUR VEGETABLES!

Chocolate Zucchini Bread

Is chocolate cake a temptation for you? It's okay to give in, when you can indulge on this fudgy, moist, cake-like quick bread.  Last night, my husband and I sliced some ripe, fresh strawberries and created chocolate strawberry shortcakes out of it for a marvelous dessert! My husband (the true chocolate connoisseur of the family) gives this recipe five stars!  I got the idea from the spring issue of the North Atlantic Region Whole Foods magazine and made appropriate substitutions to make it diabetic-friendly.  I was able to reduce the carbs per serving by over 40% without sacrificing the rich, chocolaty flavor of the original.  If you like dark, chocolate, fudgy brownies, then you'll love this dessert bread. (Note: Try this bread with a cup of decaf coffee in the evening.  It is a heavenly combination!)

Chocolate Zucchini Bread
Makes 10 servings

3/4 cup all-purpose flour
1/3 cup plus 1/4 cup almond flour (or finely ground blanched almonds)
2 tablespoons granulated sugar
8-1/2 tablespoons Splenda granular
1/2 cup unsweetened cocoa powder
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/4 cup plus 2 tablespoons almond milk, unsweetened (soy milk or 1% milk can be substituted)
1 large egg
2 tablespoons canola oil
2 tablespoons agave nectar
1 teaspoon vanilla extract
1-1/2 cups shredded zucchini, patted dry (about 1 medium to large zucchini)
1/3 cup semi-sweet, mini chocolate chips

1. Preheat the oven to 350 degrees. Spray a 9" x 5" loaf pan with non-stick cooking spray; set aside.

2.  In a large bowl, whisk together the first ten ingredients (from flour to salt).  In a small bowl, whisk together the milk, egg, oil, agave nectar, and vanilla.  Stir the wet ingredients into the dry ingredients and mix with a wooden spoon.  Fold in shredded zucchini and chocolate chips.  Pour into the prepared pan and level with the back of the spoon.

3.  Bake until toothpick inserted into the center comes out clean, 40-45 minutes.  Cool for 10 minutes in the pan, then remove to a wire rack to cool completely before slicing.

Nutritional Information per serving (about 3/4 inch slice): 173 calories, 21.2 g carbohydrate (3.1 g fiber, 8.7 g sugar), 9.3 g total fat, 2.2 g saturated fat, 146 mg sodium, 19 mg cholesterol, 75.1 mg calcium, 137 mg potassium, 4.5 g protein.

This recipe is adapted from the North Atlantic Region Whole Foods magazine, Spring 2013 issue, pg. 69.  This made-over recipe is by Kathy Sheehan, 2013.

How does this made-over recipe compare to the original?  This made-over recipe is lower in calories and has over 40% fewer carbs.  For comparison, the nutritional information for the same size serving of the original recipe is 210 calories, 37 g carbohydrate, 7 g total fat, 141 mg sodium and 4 g protein.

Italian Zucchini and Tomato Bake

Many years ago, there was a wonderful restaurant in Damariscotta, Maine called the Cheechako.  It was a favorite of my family and I remember the last time I had dinner there was on my 5th wedding anniversary, which happened to be the last weekend they were open.  (I've been married for 30 years, so it was quite a while ago.) They served a delicious zucchini vegetable dish that is the inspiration for this recipe.  With the summer's bounty of zucchini available at the farm stand, I often turn to this favorite dish at this time of year.  It's extremely easy to prepare and is a delicious way to enjoy this prolific vegetable.

Italian Zucchini and Tomato Bake
Makes 4 servings

14.5 ounces canned Stewed Tomatoes
2½ cups sliced Zucchini Squash
1/8 teaspoon Salt
1/8 teaspoon Black pepper
1 teaspoon Mrs. Dash Italian Medley Salt-free Seasoning
2 slices High Fiber Bread, dried or toasted and cubed
½ cup shredded Italian Style Cheese (mixture of 4-5 kinds of cheese)

1. Preheat oven to 350-degrees. Slice zucchini into quarter-rounds, set aside. Partially drain stewed tomatoes and place them into a quart-size casserole dish. Roughly chop. Add zucchini, salt, pepper, and Italian herb seasoning. Stir to combine.

2. Top with dried bread cubes and push the bread into the zucchini mixture. Sprinkle evenly with shredded cheese.

3. Bake uncovered for 40-45 minutes until zucchini has softened and cheese is melted and golden. Allow to cool for 5 minutes before serving.

Nutritional Information per serving: 114 calories, 13 g carbohydrate, 5.1 g total fat, 2.7 g saturated fat, 457 mg sodium, 3 g fiber, 6.1 g sugar, 16 mg cholesterol, 6.8 g protein.

Recipe by Kathy Sheehan, copyright 2012

Tomato and Vegetable Cobbler

When you think of cobbler, you probably think of fruit, right? Well, the tomato is a savory fruit rich in lycopene, other antioxidants and Vitamin C. The tomatoes at my local farm stand are at their peak right now and this recipe highlights them beautifully. I've already made it a couple of times and plan to bring it to a pot luck supper at my church this Friday, it's that good! The cornstarch thickens the liquid drawn from the vegetables during cooking to create a light glaze. The vegetables glisten like the jewels that they are and taste divine. I used a variety of tomatoes, including plum, beefsteak, and some heirloom varieties in yellow and orange to add color and an assortment of subtle flavors. The crunchy, cornbread and pork rind panko topping just adds to the fun!

If you're not a huge tomato fan, you can cut back on them and fill in with other vegetables that have a high water content, such as summer squash, zucchini, eggplant and mushrooms, also you may need to add an additional ¼ cup liquid or stock to the vegetables along with the cornstarch to create the glaze. Leftovers keep well in the refrigerator and make an excellent, simple lunch the next day. I top mine with cheese and reheat for about 20 minutes in an individual baking dish until hot. Yum!

Tomato and Vegetable Cobbler
(Makes 6 servings)

3 large tomatoes
1 small zucchini
Salt and pepper to taste
2 teaspoons cornstarch

Topping:
½ cup almond flour
2 tablespoons cornmeal

1-1/2 tablespoons coconut flour

2 tablespoons pork rind panko
¾ teaspoon baking powder
1/8 teaspoon baking soda
Pinch salt
2 tablespoons cold unsalted butter, cut into cubes
1 egg, beaten
1/4 cup kefir or buttermilk (or milk mixed with 1 teaspoon lemon juice or vinegar and allowed to sit for 5 minutes)

Additional water, if needed, to reach desired consistency

1. Preheat oven to 350-degrees. Core and cut each tomato into 8 sections, then cut each section into bite-size pieces and place into a large bowl. Slice zucchini lengthwise, then cut into ¾” chunks and add to the tomatoes. Season vegetables with salt and pepper. Add cornstarch and toss to coat. Allow to sit while you prepare the pan and topping.

2. Spray a casserole dish with non-stick cooking spray; set aside. Measure the almond flour, cornmeal, coconut flour, pork rind panko, baking powder, baking soda and salt into a food processor or medium mixing bowl. Add butter and pulse until butter is distributed or cut into dry ingredients with two knives or pastry cutter until mixture is the texture of wet sand. Add egg and kefir or buttermilk and pulse (or blend with a fork) until a batter is formed. If needed, add 1 tablespoon of water at a time to the batter to reach the desired consistency.

3. Toss the vegetables one more time before transferring them into the prepared baking pan. Drop batter in spoonfuls over vegetables then spread batter with a knife to cover, leaving spots without batter so steam can escape during cooking. Bake for 45-50 minutes or until bubbly and cornmeal topping is golden. Remove from oven and cool for a few minutes before serving.

Nutritional Information per serving: 50 calories, 4.7 g carbohydrate (0.9 g dietary fiber, 1.8 g sugars), 2.8 g total fat (1.3 g saturated fat, 0 g trans fat), 18 mg cholesterol, 102 mg sodium, 18.9 mg calcium, 162 mg potassium, 1.6 g protein.  Net carbs per serving: 3.8 grams

Recipe by Kathy Sheehan, copyright 2010, revised 2016 & 2023

All rights reserved. Please do not duplicate without author's permission.

Huevos Rancheros with Vegetables and Beans

Egg dishes tend to be inexpensive and are appropriate for any time of day, from breakfast to dinner. Often I'll make a vegetable omelet for lunch or dinner because it's quick, easy and a good source of protein. The classic way of making Huevos Rancheros is to fry eggs, top with salsa and serve over warm tortillas. I took this classic dish and added a variety of vegetables and beans to increase the nutrition density and fiber. The combination of flavors is wonderful and makes a simple, but satisfying meal.

If you're like me with an empty-nest and don't need four servings, go ahead and make the entire vegetable-bean mixture and store half. It makes a delicious filling for a Mexican-style omelet or eat it as a side dish later in the week.

Huevos Rancheros with Vegetables and Beans
(Makes 4 servings)

2 teaspoons olive oil
4 yellow corn tortillas
1 medium onion, chopped
1/3 cup frozen corn
One 10 oz. package frozen chopped spinach, thawed or microwave for 4 minutes
1 plum tomato, seeded and chopped
½ zucchini, shredded
½ cup canned black beans or pinto beans (drained and rinsed)
1½ tablespoons fresh cilantro or parsley, chopped (or 2 teaspoons dried)
1¼ cups salsa, divided
4 large eggs
Salt and pepper to taste

1. In a large non-stick skillet, heat olive oil until hot and add corn tortillas. Cook, turning once, until hot and beginning to bubble and become crisp on the surface. Remove from skillet and drain on paper towels; keep warm.

2. Reduce the heat to medium and cook the onion and corn, stirring occasionally, until onions are soft and translucent and corn is beginning to brown around the edges. Add spinach and cook for 4 minutes (if not previously microwaved), stirring occasionally. Add tomatoes, zucchini, beans, herbs and ¼ cup salsa. Season with salt and pepper and stir to combine.

3. Create four circles in the vegetable-bean mixture and crack one egg into each. Sprinkle eggs with salt and pepper. Cover skillet until eggs are cooked to your liking, about 2-3 minutes. If a hard yolk is desired, turn eggs half way through cooking time.

4. Place one corn tortilla on each serving plate. Divide eggs and vegetable mixture evenly among the corn tortillas and top each with additional salsa, up to ¼ cup per serving. Serve immediately.

Nutritional Information per serving: 230 calories, 28.2 g carbohydrate, 6.9 g total fat, 1.8 g saturated fat, 341.8 mg sodium, 5.5 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Summer Garden Pasta Alfredo

Prior to my diagnosis of T2 diabetes, my meal of choice at my favorite Italian restaurant would most often be Fettuccine Alfredo. I love that creamy, cheesy sauce over the soft noodles. But, if you look at the nutritional information per serving of the traditional recipe (see below), it's no wonder I ended up with a digestive medical illness! That doesn't change the fact that I love Pasta Alfredo and have cravings for it occasionally.

This recipe makeover really satisfies my longing for noodles and creamy cheese sauce. It includes lots of high-fiber, nutritious vegetables that are abundant in backyard gardens and farmer's markets right now. If you've run out of ways to serve zucchini and tomatoes, try this recipe! Here's my daughter's comment at the dinner table last night that says it all: "If I was served this at Olive Garden, I would think it was great! It tastes like the real thing to me."

Summer Garden Pasta Alfredo
(Makes 5 servings)

1 zucchini, quartered and sliced
1 yellow summer squash, quarter and sliced
¼ cup finely chopped onion
1 package frozen broccoli florets or 3 cups fresh
1 tablespoon flour
6.5 oz. soft cheese spread, garlic and herb flavor (I used Alouette)
1-2/3 cups skim milk or Hood Calorie Countdown Dairy Beverage
½ cup grated Parmesan cheese
2 tablespoon torn fresh basil (or 2 teaspoons dried)
1 tablespoon chopped fresh parsley (or 2 teaspoons dried)
2 plum tomatoes, seeded and chopped
Salt and pepper to taste
6 oz. dried carb-friendly spaghetti pasta (I used Dreamfields)

1. Cook pasta according to package directions.

2. In a large non-stick skillet sprayed with non-stick cooking spray, saute the first four ingredients until tender-crisp. Add flour and cook for 30 seconds. Add cheese spread and stir until melted. Add milk and stir to combine. Cook, stirring frequently, until bubbly and thickened. Add Parmesan cheese, herbs, tomatoes, salt and pepper. Stir and cook until heated through.

3. Place drained spaghetti into a large serving bowl. Pour sauce and vegetables over the top and toss until noodles are coated. Serve immediately.

Nutritional Information per serving: 303.2 calories, 37.8 g carbohydrate, 10.9 g total fat, 7.2 g saturated fat, 386 mg sodium, 5.8 g fiber, 16.4 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare with traditional Pasta Alfredo? Traditional Alfredo is made with loads of butter and heavy cream and doesn't have the benefit of added vegetables. This healthier recipe is seriously lower in calories, carbohydrate and saturated fat. For comparison, the nutritional information for a lunch-size portion of Fettuccine Alfredo at a favorite Italian restaurant chain is an astonishing 800 calories, 69 g carbohydrate, 48 g total fat, 30 g saturated fat, 810 g sodium, 4 g fiber, 23 g protein.

Don't forget Kabobs!

Already, on several occasions this summer, my husband and I have cooked shish kabobs on the grill. They are so much fun to make and eat...and talk about EASY! Simply marinate chicken, shrimp or scallops for an hour. Another method for adding flavor is to apply a dry rub on beef, chicken or scallops. Then pick and choose your favorite vegetables, toss them in a tablespoon of olive oil and season with salt and pepper and start lining them up on soaked bamboo skewers. Grill them directly over hot coals for about 3-4 minutes per side and you'll be ready to eat in no time!

Some of our favorite combinations are teriyaki chicken with fresh pineapple, peppers and onions. Sirloin chunks that have been tossed in a seasoned dry rub are excellent paired with zucchini, mushrooms and cherry tomatoes. Also, jumbo shrimp and scallop kabobs would be a fun and delicious way to introduce more fish into your diet. For a meatless meal, skewer and grill a variety of your favorite vegetables. The possibilities are endless and limited only by your imagination!

Nutritional Information: The nutritional information per kabob will vary, depending on the type of meat, vegetables and marinades used. But whatever the combination, shish kabobs are typically low in calories, carbohydrate and fat because they are mostly grilled vegetables with a small amount of meat or fish. You can feel good about eating this meal, so enjoy and don't worry about the numbers.

Seasoned Lentils with Vegetables

Tonight I found myself alone for dinner, without much motivation to cook. So, I looked in the refrigerator and started pulling out ingredients. The result was this flavorful side dish that can easily be the whole meal. It is complete with protein, vegetables and complex carbs. Lentils are high in fiber and are a good source of iron, vitamin B1 and folate. I simply added a piece of fruit for dessert and the meal was complete. (If you want a meatless meal, omit the bacon.)

The lentils I used were already fully cooked. This cut the preparation time in half! These convenient, prepackaged cooked lentils can sometimes be found in the produce section of your supermarket or at Trader Joe's. If you can't find cooked lentils, you can use canned that have been drained and rinsed or cook your own. They only take about 20 minutes to prepare, so you can still get dinner on the table in under an hour.

Seasoned Lentils with Vegetables
(Makes four ¾-cup servings)

2 cups cooked lentils
1 tablespoon olive oil
½ large onion, chopped
2 cloves garlic, minced
4 slices of ready-cook bacon, diced (or cooked turkey bacon, crumbled)
2 medium carrots, sliced
1 medium zucchini, quartered and sliced
1½ cups frozen broccoli florets, thawed
3 tablespoons fresh herbs, chopped (parsley, sage, rosemary, thyme, chives) or 2 teaspoons dried
1/3 cup beef or vegetable broth

1 tablespoon worcestershire or steak sauce
Salt and pepper to taste

1. Cook lentils according to package directions, except substitute low-sodium beef or vegetable broth in place of water for more flavor; set side.

2. Heat olive oil over medium high heat. Add onion and a pinch of salt. Cook, stirring occasionally, until onion is soft and translucent. Add garlic, bacon and carrots and cook, stirring occasionally, for 3-4 minutes. Add zucchini, broccoli and herbs and continue cooking for another 3 minutes or until vegetables are tender-crisp.

3. Add cooked lentils, broth, worcestershire sauce and season with salt and pepper to taste. Cook only until lentils are heated through. Serve hot.

Nutritional Information per serving: 204.5 calories, 27.5 g carbohydrate, 4.7 g total fat, 0.3 g saturated fat, 9.6 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Chicken Caprese Pasta

Here is an outstanding pasta dish that is extremely flavorful and healthy. The trick to reducing the carbs from pasta is to take a small amount and stretch it. In this recipe, only 3 ounces feeds four people, but you'll not feel deprived at all! The plum tomatoes make this dish especially fresh tasting, light and delicious but, if time is an issue, you can substitute petite diced from a can and eliminate the salt.

Insalata Caprese is the inspiration for this pasta dish. Traditionally, it is a combination of sliced tomatoes, buffalo mozzarella and basil. Also, a balsamic dressing is common. I've added more vegetables to the fresh tomatoes to boost the nutrition and created a balsamic-tomato sauce that brings it all together beautifully. Looking for a meatless meal? Simply leave out the chicken and enjoy.

Chicken Caprese Pasta
(Makes 4 servings)

3 ounces dry spaghetti or angel hair pasta (I recommend Dreamfield’s)
1½ teaspoons olive oil, divided
6 ounces chicken tenders (about 4 tenders)
4 cups seeded and chopped plum tomatoes (about 6 tomatoes)
1 cup chopped onion
2 cloves garlic, minced
½ cup zucchini, quartered and sliced (½ medium zucchini)
3 cups baby spinach leaves
3 tablespoons fresh basil, rolled and sliced into ribbons (or 1 tablespoon dried)
¼ teaspoon salt, divided
Ground black pepper to taste
2 ounces fresh mozzarella, cut into cubes (or purchase small balls in the cheese section of your grocery)

Sauce Ingredients:
2 tablespoons tomato paste
2 tablespoons balsamic vinegar
1 tablespoon olive oil
3 tablespoons chicken broth

1. Cook pasta according to package directions. While water is boiling and pasta is cooking, heat 1 teaspoon olive oil in a large, non-stick skillet over medium-high heat. Add chicken and cook about 3 minutes per side until juices run clear; remove to plate and cool until it can be handled. Shred or cut into bite-size pieces; set aside.

2. Reduce heat to medium. Add the remaining ½ teaspoon olive oil to pan and add onion. Sprinkle with 1/8 teaspoon salt and cook until beginning to soften. Add zucchini and garlic; saute for 2 minutes, stirring occasionally. Add tomatoes and remaining 1/8 teaspoon salt and cook for 3-4 minutes, stirring occasionally.

3. While vegetable mixture is simmering, in a small bowl, mix together the sauce ingredients; set aside.

4. Add baby spinach to vegetables and cook until wilted. Add pepper, basil, drained cooked pasta, chicken and sauce mixture to skillet and toss until pasta is coated and vegetable sauce is well distributed. Remove from heat and add fresh mozzarella; stir to combine and serve immediately.

Nutritional Information per serving: 253 calories, 30 g carbohydrate, 8.3 g total fat, 2.2 g saturated fat, 4.6 g fiber, 285.5 mg sodium, 17.8 g protein

Original recipe by Kathy Sheehan, copyright 2010

Parmesan Zucchini Crepes with Creamy Garlic Sauce

As I've said, crepes are an excellent vehicle for vegetables, turning them into a quick, but impressive meal. Here is another delicious light meal or side dish that will encourage any picky eater in your family to eat more vegetables. In this recipe, the zucchini sticks are browned in a skillet, then topped with cheese and finished off under the broiler before being folded into a crepe. The creamy garlic sauce compliments the dish perfectly. If you've created a batch of crepes ahead of time, this recipe takes less than 15 minutes to prepare. As a matter-of-fact, it's so simple, I've made this beautiful quick meal for lunch several times, even though I'm alone and there's nobody to impress, because I'm worth it!

NOTE: Are you not wanting to make crepes, but this recipe sounds good? Try the variation described below and serve with grilled chicken.*

Parmesan Zucchini Crepes with Creamy Garlic Sauce
(Makes 2 servings)

two 6" to 7" crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
1 medium zucchini, sliced lengthwise into 6 or 8 wedges
2 teaspoons olive oil, divided
3 tablespoons grated parmesan cheese
½ teaspoon dried Italian herbs
1 teaspoon minced garlic
1½ tablespoons all-purpose flour
½ cup reduced sodium chicken or vegetable stock
¼ teaspoon freshly ground pepper
1 tablespoon fat-free half and half

1. Preheat oven to broil. In an oven-proof, non-stick skillet, heat 1 teaspoon olive oil on medium-high heat. (I use an 8" cast iron skillet.) Place zucchini wedges, cut side down, into the heated pan and cook, turning occasionally, until the zucchini is browned on all sides. Sprinkle with the grated parmesan that has been combined with the Italian herbs and place under the broiler for a couple of minutes until parmesan is bubbly and browned slightly. (Watch carefully so cheese doesn't burn.)

2. To make sauce, heat 1 teaspoon olive oil in a small saucepan over medium heat. Add garlic and saute for 1 minute, stirring often to prevent scorching. Add flour and stir until flour has begun to brown lightly. Remove from heat and add stock while whisking constantly. Add pepper and continue to whisk until flour has been incorporated and mixture is smooth. Return to heat and cook, stirring often, until sauce boils. Remove from heat and add fat-free half and half. Stir until combined.

3. Divide broiled zucchini strips between two crepes that have been prepared ahead of time. Fold each filled crepe into a tube, place seam side down on a serving plate and top with garlic sauce. Serve immediately.

Nutritional Information per serving: 187.5 calories, 15.7 g carbohydrate, 9.8 g total fat, 3.4 g saturated fat, 1.3 g fiber, 303.7 mg sodium, 10 g protein.

Original recipe by Kathy Sheehan, copyright 2010

* Variation: The zucchini sticks in this recipe are delicious on their own and served as a side dish. For dinner one evening (after my last batch of crepes had been eaten), I served the crunchy parmesan zucchini with grilled chicken breasts and drizzled the creamy garlic sauce over the chicken (no crepes). Prepared in this way, it is another quick and easy meal that is simply divine.

Rainy Day Lentil and Vegetable Soup

It's rainy and cold today, which calls for a warm pot of soup and a glowing fire in the fireplace. I love lentil soup, but most canned lentil and vegetable soups contain potatoes which only adds to the carbohydrate count without adding much nutrition. For that reason, I like to make my own. This particular recipe is more like a stew because it is thick with delicious vegetables! I used the prepackaged cooked lentils that can sometimes be found in the produce section of the supermarket or at Trader Joe's. Their convenience and excellent taste can't be beat! Feel free to add your favorite vegetables or substitute another dark, leafy green (in place of the kale), if you desire. Then curl up with a good book and a steaming cup of soup -- it will warm your heart!

Rainy Day Lentil & Vegetable Soup
(Makes about ten 1¼-cup servings)

2 teaspoons olive oil
1 medium onion, chopped
2 cups celery, sliced
3 carrots, sliced into half rounds
1 cup green beans, sliced
1 medium zucchini, sliced into quarter rounds
6-8 stalks asparagus, cut into 1" pieces
1 teaspoon minced garlic
2 teaspoons dried parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
1 (14.5 oz.) can diced tomatoes
8 cups reduced sodium chicken or vegetable broth
2½ cups cooked lentils
4 cups kale, chopped
Salt and pepper to taste

1. Heat olive oil in a large dutch oven or stew pot. Add onion, carrot, celery, green beans, zucchini, asparagus, garlic and dried herbs. Cook, stirring occasionally, until onions are soft and translucent. Add tomatoes and broth and bring to a boil. Add lentils and kale and simmer for 30-40 minutes until vegetables are soft and kale has wilted. Adjust seasonings and serve.

Nutritional Information per serving: 111 calories, 20 g carbohydrate, 1 g total fat, 0 g saturated fat, 5.9 g fiber, 486 mg sodium, 8.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010.

Mini Peanut Butter Cupcakes with Chocolate Frosting

Recently I taught a cooking class entitled "How to Love Vegetables." We made main dish salads, vegetable snacks and nutritious side dishes but, just to prove how versatile vegetables can be, we also made these delicious miniature cupcakes that include grated zucchini in the batter. The amazing thing is, when peeled of its green skin, the zucchini is undetectable in the final result! The creamy, nutty peanut butter and sweet chocolate are the only flavors you'll taste. If you like Reese's Peanut Butter Cups, then you'll love these little 4-bite wonders at only 5 net carbs each. They are quick to make and fun to eat. What an ingenious way to sneak a little vegetable into a picky eater's diet!

Mini PB Cupcakes with Chocolate Frosting

(Makes 18 mini cupcakes)

½ cup of all-purpose flour
½ cup almond flour (or finely ground almonds)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 large egg
3 tablespoons creamy peanut butter
½ cup Splenda granular (not the baking blend)
2 tablespoons canola oil
1 teaspoon vanilla extract
½ cup peeled zucchini, finely grated (make sure it is finely grated)
1/3 cup almond milk or skim milk

Chocolate frosting ingredients:
1 tablespoon cocoa powder (I used Hershey’s Special Dark)
1/3 cup almond milk
¼ cup mascarpone cheese (in the specialty cheese display at the grocery)
1½ tablespoons Splenda granular
1 tablespoon sugar-free, fat-free chocolate pudding mix

1. Preheat oven to 350-degrees. Arrange a rack in center of oven. Line muffin tin with paper liners. This recipe makes 18 mini cupcakes.

2. In a small bowl, whisk together the flour, almond flour, baking powder, baking soda and salt; set aside. In a large bowl, beat the egg until light and lemon colored using a handheld or standing mixer. Add the peanut butter, Splenda, canola oil and vanilla. Continue beating on medium-high speed for about 2-3 minutes. (Don't underbeat this step, you need to fluff up the egg mixture with air.) Beat in the grated zucchini on low speed until fully incorporated.

3. Alternate adding the dry ingredients with the milk and beat after each addition, scraping down the bowl occasionally with a rubber spatula. Use a small cookie scoop, spoon batter into the muffin cups until ¾ full (do not overfill).

4. Bake until a toothpick inserted into the center comes out clean. Test after 12 minutes and, if needed, bake another 1 to 2 minutes. The tops will only be slightly browned. Do not overbake because you don't want them to dry out.

5. Remove cupcakes to wire rack and cool completely before icing. To make frosting: Mix together the cocoa powder and almond milk and heat in the microwave for 20 seconds on high. Whisk until cocoa is incorporated and mixture is smooth. Set aside to cool, about 10-15 minutes. Add the mascarpone cheese and Splenda. With a handheld mixer, beat until light and fluffy (it should resemble a soft whipped cream). Add the dry powder from the pudding mix and beat until thickened. Refrigerate for at least 5 minutes until thickened and set. Stir before icing cupcakes.

Nutritional Information per cupcake with 2 generous teaspoons of frosting: 86.1 calories, 5.7 g carbohydrates, 6 g total fat, 1.3 g saturated fat, 0.8 g fiber, 2.4 g protein.

Original recipe by Kathy Sheehan, copyright 2009