Best Reduced-Carb Blueberry Muffin EVER!

The wild Maine blueberries are in and I can't get enough of them. I wanted to make fresh blueberry muffins, but my past attempts have been less than satisfactory because either they didn't have enough blueberry flavor or, if I tried to add more, the blueberries would sink to the bottom in a soggy layer that would fall apart. I saw a recipe demonstrated on America's Test Kitchen television show on PBS that suggested swirling blueberry jam into the batter, which made sense. So, starting with their recipe, I made changes and substitutions to create a seriously reduced-carb version and the result is spectacular! Before mixing the batter, cook up a small amount of low-sugar, fresh blueberry jam to be swirled into each muffin for a burst of intense blueberry flavor. It's a extra step in the process, but well worth the effort. (Note: You may use frozen blueberries for the jam, but fresh blueberries will hold up better in the batter. Also, use real sugar for the topping because sugar substitute will not melt and crystallized into the crunchy, yummy topping that makes these muffins so delicious.)

I served these this morning to a house guest staying for the week (someone who had never experienced my low-carb baking before) and he "ooohhh-ed and aaawww-ed" while eating three in a row. When I told him they were low sugar and reduced carb, he couldn't believe it...and neither will you!

Best Reduced-Carb Blueberry Muffin EVER!
(Makes 12 muffins)

Muffin Batter:
2 cups fresh blueberries, picked over
1 teaspoon sugar
1½ cups sifted almond flour
1 cup all-purpose flour
¼ teaspoon salt
2 teaspoons baking powder
1 cup allulose (or a combination of allulose and erythritol sweeteners)
2 large eggs
¼ cup butter, melted and cooled
2 tablespoons avocado oil
1 cup buttermilk (or ¾ cup whole milk)
1½ teaspoon vanilla extract

Topping:
¼ cup erythritol sweetener
Zest of one large lemon, finely grated (about 1½ teaspoons)

1. Bring 1 cup blueberries and 1 teaspoon sugar to a boil over medium heat. Cook, mashing berries with the back of a spoon and stirring frequently until berries have broken down and mixture is thickened and reduced to ¼ cup, about 6 minutes. Transfer to a small bowl and cool to room temperature, about 10-15 minutes.

2. Adjust oven rack to upper-middle position and preheat oven to 425-degrees. Spray muffin tin with non-stick cooking spray. Prepare the topping by mixing together ¼ cup sugar and lemon zest; set aside.

3. Whisk flours, baking powder and salt together in a large bowl. In a medium bowl, whisk sweetener and eggs together until thick and well blended, about 45 seconds. Slowly whisk in melted butter and oil until combined. Whisk in buttermilk and vanilla. Using a rubber spatula, fold egg mixture and remaining 1 cup blueberries into flour mixture until just moistened. (Batter will be lumpy with a few spots of dry flour; do not over mix.)

4. Use an ice cream scoop or large spoon to divide batter equally among the muffin cups (batter should completely fill cups). Spoon a teaspoon of cooked berry mixture into the center of each mound of batter. Using a chopstick or skewer, gently swirl filling into batter using a figure-eight motion. Sprinkle lemon sugar topping evenly over muffins.

5. Bake until muffin tops are golden and just firm, 17-19 minutes, rotating muffin tin halfway through baking time. (Or to an internal temperature of 200 degrees Fahrenheit.) Cool in pan for 5 minutes, then transfer to a wire rack and cool for 5 minutes before serving.

Nutritional Information per muffin: 222 calories, 21.8 g carbohydrate, 13 g total fat, 1.7 g saturated fat, 179.5 mg sodium, 2.3 g fiber, 5.8 g protein.

Recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to the original blueberry muffin recipe from America's Test Kitchen? This recipe is lower in calories, sodium and has only half the carbohydrate and saturated fat, plus it has more protein and fiber. For comparison, the nutritional information for a muffin made with the traditional recipe is 290 calories, 47.5 g carbohydrate, 9.5 g total fat, 3.1 g saturated fat, 292 mg sodium, 1.2 g fiber, 4.4 g protein.

Added 8/7/10: If you don't want to bother with a muffin tin, this can be baked in an 8" square baking pan instead. Bake for about 22 minutes or until a toothpick stuck in the center comes out clean. It makes a wonderful coffeecake or dessert!

Dilled Salmon with Low-fat Hollandaise Sauce

It seems my creativity can only flow in one direction at a time. For the past several weeks, I've been very busy preparing four new sewing patterns for publication, so I apologize for the infrequent postings lately. But don't worry, I'm still cooking! It's been fun going into the archives and rediscovering some of my old favorite recipes.

My daughter is home from college for the summer and this recipe was partly her creation. She made her seared dill salmon for me one evening and I just happened to have some of my low-fat hollandaise sauce leftover in the fridge. The sauce was the perfect finishing touch to her delightful recipe.

Real hollandaise sauce is made from 2-3 eggs, 2 sticks of butter and lemon juice, which is so loaded with saturated fat I might have a heart attack just thinking about it! My mock hollandaise sauce starts with a convenient dry mix and is less than 1 gram of saturated fat per serving. The packaged dry hollandaise mix, when made according to the directions, can be a bit gravy-like and too dull for me, so I spiced it up with a pinch of cayenne and more lemon. It makes ten low-fat servings, so you'll have plenty leftover for eggs benedict, asparagus or another fish dish later in the week.

Dilled Salmon with Low-fat Hollandaise Sauce
(Makes 2 servings)

1 packet of Hollandaise sauce mix (I use Knorr brand)
1 cup skim milk or Fat-free Hood Calorie Countdown Dairy Beverage
2 tablespoons Smart Balance buttery spread
Pinch of cayenne pepper (or to taste)
2 tablespoons lemon juice
2 center-cut salmon fillets (5 oz. each, no skin)
Salt & freshly ground pepper
Fresh chopped dill or dried
1 tablespoon Canola oil or Grapeseed Oil (for high temp cooking, not olive oil)

1. Mix the milk and sauce mix in a small saucepan until well blended. Heat the hollandaise sauce over medium-low heat according to package directions, except only add 2 tablespoons of buttery spread (instead of ¼ cup butter as the package recommends). After it boils for 1 minute, remove from heat and add cayenne pepper and lemon juice; set aside.

2. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper on both sides, and season liberally with dill only on one side. Rub the oil on each side. When skillet is very hot, place the oiled salmon in the pan, dill side down and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and top each serving with 2 tablespoons hollandaise sauce. Serve hot.

Nutritional Information per serving: 274.5 calories, 2.75 g carbohydrate, 9.35 g total fat, 3.8 g saturated fat, 196.5 mg sodium, 0 g fiber, 31.3 g protein.

Original recipe by Maralee and Kathy Sheehan, copyright 2010

Chocolate Fudge Pudding Infused with Natural Mint

It's been too hot and humid to cook lately, so we've been getting by with cooler foods. (One of our favorite summer meals is BLT sandwiches made with turkey bacon.) Although we don't have much of a desire to eat, the weather has been ideal for my herb garden to go wild! Here is a dessert or snack recipe that I've already made several times this summer, or whenever it's necessary to thin out the mint patch. The mint flavor is subtle and refreshing, not overpowering like when a liquid extract is used. After you boil the milk and mint, just allow it to sit and steep until the mixture reaches room temperature, then strain and refrigerate. The mascarpone cheese adds to the creamy texture and helps to thicken the pudding. If you want a thick, mousse-like consistency, use 1¾ cups of milk. If you want a normal pudding consistency, use 2 cups. Either way, it's a delicious and COOL snack!

Chocolate Fudge Pudding Infused with Natural Mint
(Makes 4 servings)

1¾ to 2 cups skim, almond or light soy milk (original flavor)
1 cup fresh mint (leaves & stems), roughly chopped
1 tablespoon unsweetened cocoa powder (I used Hershey’s Special Dark)
2 tablespoons Splenda granular
¼ cup mascarpone cheese
1 package fat-free, sugar free instant Chocolate Fudge pudding mix
Whipped topping and mint leaves for garnish (optional)

1. Measure the milk into a medium sauce pan and add the chopped mint. Bring to a bubbly boil, and then remove from heat. Allow mixture to steep until mixture returns to room temperature (at least 30 minutes), stirring occasionally. Strain milk mixture and discard mint leaves. Add cocoa powder and Splenda to milk; stir until cocoa dissolves. Place milk mixture in the refrigerator for about 30 minutes to cool.

2. In a medium mixing bowl, whisk the mascarpone cheese and cooled milk mixture until cheese is completely incorporated. (For a smoother mixture, beat on medium-high with a handheld or standing mixer for 1-2 minutes.) Add pudding mix and whisk for 2 minutes. Refrigerate pudding for about 10 minutes before serving.

Nutritional Information per serving: 127.2 calories, 12.1 g carbohydrate, 6.6 g total fat, 3.7 g saturated fat, 360 mg sodium, 1.4 g fiber, 5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

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.

Fresh Cherry Crumble

This is THE season for sweet cherries and my husband and I look forward to it every summer! Right now they're readily available in the stores, usually at the lowest price of the year. It always has been a tradition that every year at this time I make a sugar-free fresh cherry pie for my family. (If you've never had a cherry pie made from scratch with fresh cherries, then you've missed out. ) I love the taste but, even though it's sugar-free, it still must remain a once-a-summer treat because the carb and calorie count is too high. The culprit is in the crust. In this recipe, I've eliminated the high carb crust while keeping the best part - the yummy, sweet, gooey cherry filling! With only 18.5 net carbs per serving, it is a dessert I can have more often. It's very easy to prepare and, I guarantee, will be a huge hit at your family's 4th of July gathering.

Sugar-free Fresh Cherry Crumble
(Serves 8)

4 cups fresh cherries, pitted
2 tablespoons Splenda granular
2 tablespoons quick-cooking tapioca (dry)
1/8 teaspoon nutmeg
2 teaspoons grated lemon zest or ¼ teaspoon almond extract

Crumble Topping:
¼ cup almond flour
¼ cup all-purpose flour
½ cup Splenda granular
1/8 teaspoon ground mace
¼ teaspoon ground ginger
½ teaspoon ground cinnamon
Pinch salt
3 tablespoons cold unsalted butter, cubed

1. Preheat oven to 375-degrees. Place the pitted cherries into a large bowl. Add 2 tablespoons Splenda, tapioca, nutmeg, lemon zest or extract. (Do not add the zest, if using almond extract.) Stir to combine. Allow to sit for 10-15 minutes, stirring occasionally.

2. Meanwhile, place all of the dry topping ingredients into a large bowl. Add cubed butter and cut in using a pastry blender or two knives until butter has been incorporated and the mixture resembles small pebbles (do not overwork the mixture or it will turn to dough).

3. Pour cherry mixture into an 8-inch square baking dish that has been lightly sprayed with non-stick cooking spray. Distribute cherries into an even layer and sprinkle the crumble topping over the top. Bake in a preheated oven for 45-50 minutes. Remove from oven and allow to cool for at least 40 minutes before serving.

Nutritional Information per serving: 134.8 calories, 20 g carbohydrate, 6 g total fat, 2.7 g saturated fat, 20 mg sodium, 1.5 g fiber, 1.1 g protein

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to a traditional two-crust cherry pie? The difference will blow you away! If you thought that a fresh fruit pie is a good dessert choice, think again. For comparison, the nutritional information for 1/8th of a 9" cherry pie is 486 calories, 69.3 g carbohydrate, 22 g total fat, 5.4 g saturated fat, 344 mg sodium, 1.4 g fiber, 5 g protein.

Crispy Chicken Asparagus Bundles

I have made this dish a couple of times and really enjoy it. Not only do the flavors go together well, but it also looks so fancy on the plate! When you cut into it, the spiraling layers gives it an elegant appearance, even though it is extremely easy to prepare. The trick to a really crispy coating is the panko (Japanese-style breadcrumbs). It comes in regular or whole wheat so, if you want the addition of a little fiber, go with the whole wheat variety. I used minced fresh herbs from my little herb garden but, if you don't have fresh, dried will work just fine.

The recipe calls for the chicken breasts to be "butterflied." It's a simple cutting technique in which you slice into the thickest side and stop just before cutting completely through. When it is opened and flattened, it turns a small piece of meat into what looks like a large portion. Click on this link if you would like to see a short slideshow about How to Butterfly a Chicken Breast.

Crispy Chicken Asparagus Bundles
(Makes 2 servings)

2 boneless, skinless chicken breasts (5 oz. each)
¼ teaspoon onion powder
¼ teaspoon garlic salt
¼ teaspoon black pepper
2 thin slices deli ham
2 teaspoons grated Parmesan cheese
8 spears asparagus, woody ends removed
¼ cup whole wheat panko Japanese-style breadcrumbs (or regular)
1 tablespoon chopped rosemary (or 1 teaspoon dried)
1 tablespoon chopped parsley (or 1 teaspoon dried)
¼ teaspoon garlic powder
¼ teaspoon black pepper
Pinch of salt
4 teaspoons pub-style Dijon mustard
Drizzle of olive oil (about 1 teaspoon)

1. Preheat the oven to 400-degrees. Spray a shallow baking pan with non-stick spray or spread 1 teaspoon of olive oil to prevent chicken from sticking; set aside.

2. Butterfly the chicken breasts and cover with plastic wrap. Pound with a mallet until about ¼ to ½-inch thick. Sprinkle one side with onion powder, garlic salt, and pepper. Place a ham slice on each and sprinkle with the Parmesan cheese. Lay 4 asparagus spears in the center of each and roll chicken around the vegetables; set aside.

3. In a shallow plate, combine the panko breadcrumbs, herbs, garlic powder, pepper and salt. Spread each chicken bundle with mustard and roll in the breadcrumb mixture. Place in the prepared baking dish (seam side down). Drizzle a small amount of olive oil over the top of each bundle and bake for 25 minutes. Serve hot.

Nutritional Information per serving: 239 calories, 10 g carbohydrate, 5.3 g total fat, 1.8 g saturated fat, 540 mg sodium, 1 g fiber, 38.1 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Harvest Tuna or Chicken Salad

I like tuna and try to eat it often to include more fish and Omega 3 in my diet, but something seems to happen to my creativity when I open that can so I end up making the same boring tuna fish salad with mayo, mustard and pickle relish. Today I challenged myself to come up with a different twist on my ordinary tuna salad and the end result was bursting with flavor! The idea of adding dried fruit came from a harvest salad I was recently served at a local restaurant (Rudy's in Cape Elizabeth). It adds texture and a hint of sweetness that blends perfectly with the homemade cherry-balsamic dressing. If you want variety, keep in mind that this recipe would be excellent with cooked chicken, as well. With warmer weather coming, I'll be glad to have another cool, main dish salad in my recipe box and this one is definitely worth repeating!

Harvest Tuna or Chicken Salad
(Makes 2 servings)

3 tablespoons balsamic vinegar
1 tablespoon cherry preserves or jam
Freshly ground black pepper to taste
2 tablespoons olive oil
5 cups romaine lettuce
2 tablespoons dried cherries, chopped
¼ cup dried apples, chopped
2 tablespoons almonds, chopped (or use slivered)
2/3 cup broccoli florets
½ cup cucumber or celery, quartered and sliced
5 ounces solid white tuna, drained & broken into small pieces (or ¾ cup chicken)

1. In a large bowl, whisk together the balsamic vinegar, cherry preserves, pepper and olive oil until well blended and emulsified.

2. To the bowl, add the remaining ingredients and toss until combined and well coated with the dressing. Equally divide among two serving plates and serve immediately.

Nutritional Information per serving: 382.5 calories, 33.4 g carbohydrate, 19 g total fat, 2.4 g saturated fat, 272.5 mg sodium, 5.4 g fiber, 19.2 g protein.

Original recipe by Kathy Sheehan, copyright 2010