Balsamic Strawberries with Mascarpone Cream

My brother inlaw is a budding gourmet. While visiting my family in Oklahoma last month, he made his "signature dessert" one evening and I was very impressed! Now that strawberries are coming into season, I wanted to share his recipe in which the traditional ingredients were swapped with diabetic-friendly substitutions to make it fit into my food plan. It calls for tiramisu flavored mascarpone cheese. If you can't find it, just use plain and dissolve ½ teaspoon instant coffee into the fat-free ½ and ½ before whipping the topping. This is a luscious and elegant dessert that is very easy to prepare and one you'd be proud to serve for any special occasion.

Balsamic Strawberries with Mascarpone Cream

(Makes 4 servings)

Halve 1 quart strawberries and sprinkle with 2 teaspoons powdered erythritol; set aside.

Sweet Balsamic Sauce ingredients:

2/3 cup balsamic vinegar

4 teaspoons powdered erythritol

1 teaspoon lemon juice

Combine sauce ingredients in a small sauce pan. Stir over medium heat until the sweetener dissolves. Boil until liquid is syrup-like and reduced to ½ cup. Wait until it cools a bit and mix with the strawberries.

Whipped Mascarpone Cream ingredients:

½ cup mascarpone cheese (tiramisu flavored, if desired)

6 tablespoons heavy whipping cream

½ teaspoon vanilla extract

1-2 tablespoons powdered erythritol (to taste)

To make whipped cream, combine ingredients in medium bowl. Beat with an electric mixer or whisk by hand until thick soft peaks form.

To serve: Mix strawberries with the balsamic sauce. Divide strawberries into four martini glasses and top with a large dollop of the mascarpone cream. Serve immediately and enjoy!

Nutritional Information per serving: 265 calories, 16 g carbohydrate, 23 g total fat, 15 g saturated fat, 2.2 g fiber, 2.9 g protein.

Recipe by Aiden Smith, copyright 2010, revised by Kathy Sheehan 2020
All rights reserved. Please do not duplicate without the author’s permission.

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.

Pan-Grilled Asparagus & Vegetable Crepes

Do you still have some crepes left in your refrigerator and wondering what to do with them? Crepes are an excellent way to take ordinary vegetables and turn them into something special. For example, take this simple recipe of pan-grilled fresh asparagus, a few mushrooms and grape tomatoes. By themselves, they'd make a nice side dish, but put them into a crepe and they become the focal point of the entire meal!

Early spring is the best time for asparagus, so be watching for it in your grocery or farmer's market. Asparagus is low in calories, cholesterol and sodium free and is a good source of fiber, vitamin B6, calcium, magnesium, and zinc. This recipe is quick to prepare, if you make the crepes ahead of time, and makes a wonderful luncheon idea to share with a friend. If you don't have the other vegetables suggested in the recipe, substitute your favorites because they're all delicious!

Pan-Grilled Asparagus and Vegetable Crepes
(Makes 2 crepes)

Two 6" to 7" crepes made from my Basic Crepe recipe (see 4/6/10 post)
6 spears of asparagus
1/3 cup sliced mushrooms
1/3 cup grape tomatoes
¼ cup shredded low moisture, part skim mozzarella cheese
1 teaspoon olive oil
Lemon pepper and salt
2 teaspoons honey mustard (or substitute your favorite)

1. Preheat oven to 350-degrees. Remove tough, woody ends from asparagus. Heat olive oil in a large, non-stick skillet on medium-high heat. Add asparagus to pan, sprinkle with lemon pepper and salt. Cook for about 1 minute, turn asparagus and move to one side of the pan.

2. Add mushrooms and grape tomatoes to skillet. Saute, stirring or turning vegetables occasionally, until mushrooms have released their moisture and browned and the skins of the tomatoes have split.

3. Place three asparagus spears in the center of each crepe. Top with the grilled mushrooms and tomatoes, distribute evenly along length of crepe. Drizzle 1 teaspoon of your favorite mustard over vegetables and top each crepe with 1 tablespoon shredded cheese. Fold sides of crepe over vegetables to create a tube. Place crepes, overlap side down, into an oven-proof dish or cookie sheet that has been sprayed lightly with non-stick cooking spray. Top each crepe with 1 tablespoon shredded cheese. Bake for 10 minutes until cheese is melted and crepes are hot. Serve immediately.

Nutritional Information per crepe: 135.5 calories, 11.8 g carbohydrate, 6.7 g total fat, 2.2 g saturated fat, 0.4 g fiber, 6.5 g protein

Original recipe by Kathy Sheehan, copyright 2010

Berry Blintzes

I made a batch of crepes the other day and have enjoyed eating them in a variety of ways ever since, from sun up to sun down! Here is an extremely easy dessert or snack recipe that uses the newly arrived strawberries in the produce section of the supermarket or farmer's markets opening around the country (or substitute your favorite berry). Combined with healthy, non-fat cottage cheese that has been lightly sweetened with Splenda and nutmeg, this dessert is a good source of calcium and protein.

The creamy chocolate sauce is made in the microwave and whipped up in less than 2 minutes. It is much lower in calories, carbohydrate and fat than even the light chocolate sauces available in a bottle. Save any leftover sauce in the refrigerator; it will keep for 1 week or more. What a delicious and fun way to experience the first, ripe berries of Spring!

Berry Blintzes
(Makes 2 servings)
2 crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
½ cup non-fat cottage cheese
1 tablespoon Stevia granular, divided
1/8 teaspoon nutmeg
½ cup sliced strawberries (or substitute your favorite berry)

Chocolate Sauce Ingredients:
1 tablespoon dry cocoa powder, unsweetened
1 tablespoon Stevia granular
¼ teaspoon cornstarch
¼ cup almond milk (Original)
1 teaspoon mini semi-sweet chocolate chips
3 drops vanilla extract

1. First, make the sauce by measuring dry ingredients, except chocolate chips, in a 2-cup measuring cup or microwave bowl (sauce will bubble up as it cooks). Add almond milk and stir until cornstarch is dissolved and other ingredients are blended. Microwave on high for 20 seconds, until mixture is hot. Stir until cocoa powder is incorporated and mixture is smooth. Return to microwave and heat on high for 20-30 seconds, or until mixture bubbles and begins to boil. Stir again and add the chocolate chips and drops of vanilla. Stir until chips have melted and mixture is smooth. Set aside to cool completely. (This can be done ahead of time and placed in a refrigerator until serving time.)

2. Place sliced or washed berries in a small bowl and sprinkle with 1 teaspoon Splenda. Stir to coat berries; set aside.

3. Measure cottage cheese in a small bowl, add 2 teaspoons Splenda and nutmeg. Stir to combine.

4. Place ½ of the berries into the center of a crepe. Top with ½ of the cottage cheese mixture. Fold like a burrito so that all sides of the crepe are folded inward to cover filling. Turn over and place filled crepe on a serving plate. Repeat with remaining crepe. Top each crepe with 2 tablespoons of the cooled chocolate sauce and serve.

Nutritional information per serving of 1 blintz with 2 tablespoons sauce: 142 calories, 18.3 g carbohydrate, 3.3 g total fat, 1.1 g saturated fat, 1.7 g fiber, 10.3 g protein.
This sugar-free chocolate sauce is wonderful as a topping in other recipes, too! Nutritional Information per tablespoon of sauce: 14.5 calories, 2.5 g carbohydrate, 0.6 g total fat, 0.2 g saturated fat, 0.5 g fiber, 0.3 g protein.
Original recipe by Kathy Sheehan, copyright 2010

Spinach and Mushroom "Manicotti" Crepes

A couple of months ago, my family and I went to a wonderful Italian restaurant in Boston called Vinny T's. I chose manicotti and was surprised when I was presented with creamy ricotta wrapped in a crepe, instead of a traditional manicotti noodle. After the delicious meal, I looked at the nutritional differences between the pasta tube normally used for manicotti and a crepe made with my healthier recipe (see previous "Basic Crepes" post). I was delighted to discover that a crepe is half the carbs and fewer calories than it's noodle counterpart! One manicotti pasta noodle is 70 calories and 14 carbohydrate, while a crepe is 63 calories and only 7 carbs. Not only that, but I find the manicotti dish made with crepes to be more filling, which means I eat less. For me, one manicotti crepe is as satisfying as 2 or 3 of the filled pasta tubes.

The great part about this recipe is that all the components can be made ahead of time (up to 2 days, if stored in the refrigerator), from the crepes to the sauce. When it's time to prepare dinner, the assembly is quick and the cooking time only 25-30 minutes. Recently, I made this dish for a dinner party and my time in the kitchen was reduced significantly because everything was ready to go. I even filled the crepes just prior to my guests' arrival - all I had to do was pop them in the oven! So, make a batch of crepes and save a few for this delicious, healthier alternative to an Italian classic.

Spinach and Mushroom "Manicotti" Crepes
(Makes 8 servings)

8 crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
1 (10 oz.) package of frozen chopped spinach (thaw or microwave for 5 minutes)

15 oz. fat-free ricotta cheese

¼ cup grated Parmesan cheese

1/8 teaspoon grated nutmeg

¼ teaspoon lemon pepper

1 teaspoon basil, dried (or 2 teaspoon fresh, chopped)
½ cup fresh mushrooms, sliced & rough chopped
1 egg, slightly beaten
1½ cups No sugar added spaghetti sauce (I use Hunt's brand)

1 teaspoon Italian herbs, dried

½ teaspoon garlic powder
1 cup shredded low moisture, part skim mozzarella cheese

1. Preheat the oven to 350-degrees. Spray a 13" x 9" baking pan with non-stick cooking spray; set aside.

2. Squeeze the excess moisture from the chopped spinach and place in a medium mixing bowl. Add the ricotta and parmesan cheeses, nutmeg, lemon pepper, basil, mushrooms and egg. Stir with a fork until ingredients are well combined; set aside. (This mixture can be made ahead and refrigerated until ready to use. It will stay fresh in refrigerator for 2 days; stir before filling crepes.)

3. In another mixing bowl, combine the spaghetti sauce, herbs and garlic powder. Stir to combine. Measure ¼ cup of the sauce into the baking dish and spread with a spoon or rubber spatula to coat the bottom of the pan with a thin layer.

4. Take one crepe and spoon a slightly rounded 1/3 cup of the ricotta-spinach mixture into the center of the crepe. Spread along the center of the crepe with the back of a spoon or rubber spatula. Fold sides of crepe over mixture to create a tube. Place crepes, overlap side down, into the baking dish. Repeat with remaining crepes, laying them side-by-side in the baking dish. Top with remaining tomato sauce and sprinkle evenly with the shredded cheese. Bake uncovered for 25-30 minutes. Remove from oven and cool for 3-4 minutes before serving.

Nutritional Information per stuffed crepe: 168.3 calories, 15.8 g carbohydrate, 4.5 g total fat, 2.7 g saturated fat, 1.6 g fiber, 12 g protein

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare with traditional spinach manicotti made with pasta? By using fat-free ricotta cheese and crepes instead of pasta, this recipe is significantly less in calories, carbohydrate and fat. For comparison, the nutritional information per serving of traditional spinach manicotti is 270 calories, 51 g carbohydrate, 10 g total fat, 3 g saturated fat, 2 g fiber and 11 g protein.

Basic Crepes

Crepes are thin, egg pancakes that can be filled with sweet or savory ingredients that are perfect for a diabetic because they are only 7 carbs each. Although the thought of making crepes may appear daunting, the batter is easily made in a blender and cooking the crepes is very simple and quick. Also, the crepes can be made ahead of time, even a day or two ahead, because they will keep well in the refrigerator for up to 3-4 days. To demonstrate how easy it is to make a crepe, I've created a short video of the cooking process. As you'll see, it takes about 2 minutes.  https://www.youtube.com/watch?v=jhzXjJ2HVeM

Basic Crepes
(Makes about fourteen 6" to 7" crepes)
In a blender, blend together the following ingredients to create a thin batter:

1½ cups skim milk (soy, almond or Hood Calorie Countdown can be substituted)
3 eggs, slightly beaten
1 cup all purpose flour
¼ teaspoon salt
3 tablespoons no trans fat buttery spread, melted (I used Smart Balance)

1. Pour batter into a bowl and refrigerate for at least 30 minutes to allow bubbles to dissipate. Heat an 8" non-stick skillet, such as an omelet pan, on medium heat. Brush skillet with melted butter and ladle a scant ¼ cup of batter into the skillet. Swirl the pan around and around to distribute the batter evenly and to form a circle. Continue swirling the pan until the batter thickens and settles. Replace pan on the burner and cook for about 1 to 1½ minutes, until the edges of the crepe are dry, beginning to brown slightly and curling inward. Using a rubber spatula, lift edge and carefully turn crepe over by hand. Cook second side for about 30-45 seconds. Remove crepe from pan and place on a piece of parchment paper to cool.

To store crepes, make certain that crepes are separated with a piece of parchment paper between each crepe. Arrange crepes in a stack and place in a resealable plastic bag. Crepes can be made ahead of time and refrigerated until ready to use. Use crepes within 3-4 days.

Uses for crepes: These basic crepes can be used in sweet or savory recipes. Fill them with fresh fruit, berries, or sugar-free pudding for a light dessert. Fill them with your favorite vegetables, mushrooms, cooked turkey or chicken and cheese, heat in a 350-degree oven until cheese is melted for a delicious lunch or easy dinner.

I have posted a variety of recipes that demonstrate just how versatile these thin pancakes can be any time of day! Click on "crepes" under list of ingredients to see all the delicious and healthy fillings I suggest.

Nutritional Information per crepe: 63 calories, 7 g carbohydrate, 2 g total fat, 0.7 g saturated fat, 0.2 g fiber, 3.1 g protein

Recipe and video by Kathy Sheehan, copyright 2010

Blueberry-Lemon Chicken

Easter Sunday dawned glorious and sunny in Maine. My first daffodils have opened their golden cups and Spring is undoubtedly in the air! Because I wanted to spend as much time outdoors as possible, dinner needed to be an easy and undemanding affair. I had recently made this dish while visiting family in Oklahoma and it was well received. Today, I changed the original recipe a bit by adding lemon undertones and the result was even better! The star of this colorful dish is the blueberries, deemed a "super fruit" full of antioxidants. If you're looking for a light, easy dinner to herald in the warmth of spring, I highly recommend you give this one a try. It is a celebration of fresh fruit flavor!

Blueberry-Lemon Chicken(Makes 4 servings)
4 boneless & skinless chicken breasts (about 4½ ounces each)
Lemon pepper and salt
2 teaspoons olive oil
2 small shallots, finely chopped
Zest and juice from one small lemon (about 3 tablespoons juice)
3 tablespoons chicken broth
1¼ cups frozen or fresh blueberries (wild Maine berries are best)
2 tablespoons balsamic vinegar
1 tablespoon erythritol sweetener, granular

1. Season the chicken breasts on both sides with the lemon pepper and salt. Heat olive oil in a large, nonstick skillet on medium-high heat. Add chicken breasts and cook until browned and just cooked through (juices will run clear), about 5-6 minutes on each side depending on thickness of chicken. Remove to a platter and cover with foil to keep warm or place in a warm oven that has been heated to 200-degrees.

2. Add chopped shallots and saute until brown and translucent. Add lemon juice, zest and chicken broth and stir to deglaze skillet. Add blueberries, balsamic vinegar and Splenda. Cook, stirring occasionally, until the liquid is reduced and slightly thickened into a sauce. Spoon over chicken and serve immediately.

Nutritional Information per serving: 164.5 calories, 9 g carbohydrate, 3.9 g total fat, 0.5 g saturated fat, 1.9 g fiber, 26 g protein.
Original recipe by Kathy Sheehan, copyright 2010