Limoncello Pasta

My husband and I spent a wonderful week in Rome about a month ago and I'm still dreaming about the incredible Lemon Pasta we had at La Sacarestia near the Pantheon (twice). Yesterday, I was thumbing through a fun Trader Joe's cookbook I received for Christmas from my sister and was intrigued by one of the recipes. It was pasta topped with a lemon-vodka sauce, which sounded like it might be similar. The only problem was that it called for an entire container of mascarpone cheese as a base for the sauce! Knowing it would be too high in saturated fat, I began thinking of a way to lighten the dish. I happen to have a bottle of limoncello liqueur in the fridge and thought it might boost the lemon flavor, as well. To make a long story short, let me just say that I may have found the perfect combination of ingredients and portion size that will allow me to feast on my Roman Lemon Pasta more often! It goes very well with simple, grilled chicken breasts or tenders. A side of sauted spinach completed this healthy, quick and delicious meal.

Limoncello Pasta
(Makes 4 side-dish servings)

4 oz. dry angel hair pasta (I used Dreamfield's)
1 tablespoon unsalted butter
1½ tablespoon all-purpose flour
2/3 cup chicken stock, warmed in microwave
Zest from one lemon
Juice from one lemon
1½ tablespoons limoncello liqueur
¼ cup mascarpone cheese
1 teaspoon dried basil leaves
Salt & freshly ground pepper to taste

1. Prepare the pasta according to package directions.

2. Meanwhile, in a medium saucepan, melt the butter. Add the flour, whisk and cook for about 45 seconds. Slowly add the warmed chicken stock while whisking constantly. Bring to a boil and reduce heat to a simmer. Cook, stirring frequently, until thickened. Add the lemon zest, juice, limoncello, mascarpone cheese, basil, salt and pepper. Stir until cheese has melted and mixture is smooth.

3. Drain pasta and toss with lemon sauce. Serve immediately.

Nutritional Information per serving: 203.2 calories, 25 g carbohydrate, 9.5 g total fat, 5.2 g saturated fat, 77.4 mg sodium, 2.7 g fiber, 4.9 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Added 1/10/11: I wanted to make this dish for an Italian Potluck reunion of my Rome traveling friends. To make this dish for a crowd and more portable, I first chose to use penne pasta instead of angel hair. I tripled the recipe, boiled the pasta for only 5 minutes, combined it with the sauce and poured it into a 13"x9" casserole dish. I topped it with a mixture of ½ cup breadcrumbs mixed with lemon pepper and 2 tablespoons olive oil. I baked it in a 400-degree oven for about 25 minutes. This variation makes 12 side dish portions.

Easy Pear & Cranberry Cobbler

At this time of year when sweets are abundant, arriving in gift boxes every day and threatening my food plan, I try to have something on hand that I can enjoy without guilt. This fruit cobbler is an easy dessert that is delicious and good for me! It utilizes the wonderful Comice pears available in the stores right now (they are the sweetest and juiciest of the pear varieties), plus the warm spices give it a holiday twist. Apples can be substituted and are just as delicious. I used Quaker Oatmeal Pancake mix, but you can use any whole grain mix you may already have in your pantry. This cobbler is quick, very simple to prepare and just as tempting as anything my friends and relatives have given us this holiday season. Like me, you may find it a lot easier to leave the high-carb, sugary treats to others if you have an alternative to satisfy your sweet tooth. Best wishes for a happy, healthy holiday!

Easy Pear & Cranberry Cobbler
Makes 8 servings

½ cup whole grain or oatmeal pancake mix
½ cup almond flour
1½ teaspoons cinnamon, divided
¾ teaspoon ground ginger, divided
¼ teaspoon nutmeg
1/8 teaspoon ground cloves
3 tablespoons Splenda granular
1 egg
½ cup skim or almond milk
1 tablespoon canola oil
4 pears, cored, peeled and cut into 1" chunks (apples can be substituted)
½ tablespoon lemon juice
3 tablespoons dried cranberries
1 tablespoon flour

1. Preheat oven to 375-degrees. Spray an 8" square baking dish with non-stick cooking spray; set aside. In a small mixing bowl, mix together the pancake mix, almond flour, 1 teaspoon cinnamon, ½ teaspoon ginger, nutmeg, cloves and Splenda. Mix together with a fork to break up any lumps. Set aside dry ingredients and prepare pears.

2. Core and peel each pear, then cut into large chunks. Place the pears into a medium mixing bowl, add lemon juice and toss to coat. Add the dried cranberries, ½ teaspoon cinnamon, ¼ teaspoon ginger and 1 tablespoon flour; stir to combine. Spoon pears into the prepared baking dish; set aside.

3. To the dry ingredients, add the egg, milk and canola oil. Stir vigorously with a fork until batter is well combined. Pour over pears and spread to cover fruit. Bake in preheated oven for 30 minutes. Remove from oven and cool for 15 minutes before serving. Also, it can be served at room temperature.

Nutritional Information per serving: 162.5 calories, 25.4 g carbohydrate, 6.4 g total fat, 0.6 g saturated fat, 91.8 mg sodium, 4.6 g fiber, 3.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to traditional cobbler? This recipe is much lower is calories, carbs and fat, plus it has 4x the fiber and double the protein! For comparison, a ½ cup serving of traditional fruit cobbler is 360 calories, 67 g carbohydrate, 10 g total fat, 3 g saturated fat, 1 g fiber, 2 g protein.

Peppermint Bark Cake

On Christmas Eve, it is a tradition in our family to have a simple meal of soup, salad and rolls. The idea is to make things easy and restful before the big day and allow us to attend evening church services without the hassle of preparing a large meal. With that simple fare, I always like to prepare a very special and memorable dessert, since it is usually the highlight of the meal. This year, I was inspired by the Chocolate-Peppermint Bark candy that is a holiday favorite of many and transformed it into a cake that sparkles with peppermint crystals!

If you're making this ahead, sprinkle the candy on top just before serving to preserve it's sparkle and freshness. To create the peppermint crystals, I broke four ½-ounce candy canes into a plastic bag and gently hammered them with the smooth side of my meat mallet (or use the side of a rolling pin) until they were the size I wanted. I removed 2 tablespoons and reserve it for the topping, then continued hammering until the candy was finely crushed (this I used in the batter).

This beautiful dessert not only makes a festive centerpiece, it is rich and decadent. The dark chocolate cake is fudge-like with the slightest hint of peppermint, the filling is creamy and the white chocolate topping is smooth and delicious. The grand finale is the sweet, minty crunch from the crushed candy canes. I already know it will be a hit with my family this year. (From sampling my "test cake," my non-diabetic husband has declared this the best recipe I've created so far!) I hope it will be enjoyed by your family, as well. Merry Christmas!

Peppermint Bark Cake
(Makes 12 servings)

Cake Ingredients:
¾ cup almond milk
1 oz. unsweetened or bittersweet baking chocolate (1 square), chopped
¾ teaspoon instant coffee granules (decaf or regular)
1¼ cups almond flour (or finely ground almonds)
¾ cup all purpose flour
½ cup cocoa powder
1 teaspoon baking soda
1½ teaspoon baking powder
¼ teaspoon salt
3 tablespoons finely crushed peppermint candies
6 tablespoons butter, softened
¼ cup sugar
3 large eggs
One 2.5 oz. container of baby food prune puree (about 3 tablespoons)
1 cup Splenda granular
¼ teaspoon peppermint extract
1 teaspoon vanilla extract

Chocolate Cream Filling Ingredients:
1½ tablespoons cocoa powder
½ cup almond milk (original or unsweetened)
½ cup mascarpone cheese
3½ tablespoons Splenda granular
1 teaspoon vanilla extract
2 tablespoons fat-free, sugar-free chocolate fudge instant pudding mix (dry powder)

Topping Ingredients:
1½ tablespoons almond milk (or fat-free ½ & ½ can be substituted)
½ cup white chocolate morsels
2 tablespoons crushed peppermint candies

1. Prepare an 8" springform cake pan by placing a circle cut from parchment or wax paper in the bottom of the pan and spray sides with non-stick cooking spray; set aside. In a small saucepan, heat ¾ cup almond milk over medium-low heat to scalding or microwave on high for 60-90 seconds. Remove from heat and add the roughly chopped unsweetened baking chocolate square and instant coffee granules; stir until melted and smooth. Allow to cool for 20 minutes before proceeding; meanwhile preheat oven to 350-degrees and assemble the remaining cake ingredients.

2. In a small mixing bowl, sift together the flours, ½ cup cocoa powder, baking soda, baking powder, salt and 3 tablespoons finely crushed peppermint candies; set aside. In a large mixing bowl and using a handheld or standing mixer, cream the butter and sugar until light and fluffy. Add the eggs, one at a time, beating well after each addition. Add the prune puree, Splenda and extracts. Beat until well incorporated, stopping to scrape down sides of bowl at least once. Alternate adding the dry ingredients ½ cup at a time and the cooled milk and chocolate mixture until well combined, scraping down sides of bowl occasionally.

3. Spoon into prepared cake pan and bake for 38-42 minutes or until toothpick inserted in center comes out clean. Remove from oven and cool in pan for 10 minutes. Carefully remove cake from pan and move to a wire rack to cool completely.

4. Meanwhile make chocolate cream filling by first melting the 1½ tablespoons cocoa powder in almond milk over low heat or in the microwave for about 45-60 seconds on high. Stir to incorporate cocoa into milk. Set aside until cooled to room temperature. (If desired, place in refrigerator to hasten cooling.) Place mascarpone cheese in a large mixing bowl and add cooled almond milk mixture. Beat with a handheld or standing mixer on high until well combined and mixture is light and fluffy (it will resemble whipped cream). Add Splenda, extract and continue to beat until incorporated. Add the 2 tablespoons of chocolate instant pudding powder and beat well. Place in refrigerator for at least 10 minutes to set. With a serrated knife, cut cake into two layers. Stir chocolate pudding mixture before spreading onto lower half of cake. Top with top layer; set aside.

5. To make white chocolate topping, heat 1½ tablespoons milk and morsels in microwave for 15 seconds on high. Repeat if necessary. Allow to sit for 1-2 minutes. Stir until morsels are melted and mixture is smooth; set aside to cool. Mixture will thicken as it cools. To hasten cooling, refrigerate for 10-15 minutes until the consistency of a very thick, but pourable glaze, stirring occasionally.

6. Pour white chocolate topping onto the center of the top layer of cake and spread to edges if it doesn't spread out to cover top of cake and allow it to drip over the sides. Sprinkle with 2 tablespoons crushed peppermint candies. Allow topping to cool completely and set. Store in refrigerator, but allow to stand at room temperature for 15 minutes before serving.

Nutritional Information per serving (1/12th of cake): 325 calories, 31.3 g carbohydrate, 21 g total fat, 9.2 g saturated fat, 3.5 g fiber, 6.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this cake recipe compare with a traditionally prepared cake? I've substituted almond flour for a large portion of the white flour and eliminated most of the high-carb sugar. These substitutions alone make a huge difference! For comparison, the same size serving of a similar cake made with traditional ingredients is 489.5 calories, 78.7 g carbohydrate, 24 g total fat, 14 g saturated fat, 2.2 g fiber and 4.8 g protein.

Spiced Pecans

Are you looking for a gift to make the special PWD (person with diabetes) in your life this holiday season? Spiced nuts are a Christmas tradition, but ordinary recipes call for nearly 1 cup of sugar, which turns what should be a low-carb snack into a high one! The truth is that a certain type of sweetener is necessary to achieve the crispy coating. I used a erythritol-based sweetener and the taste results are exactly the same as the traditional recipe. Even people on your gift list that aren't watching their carbs don't need all that sugar, so this recipe is for everyone!

     The most surprising thing about this snack is the health benefits you and your friends will receive. Pecans are a good source of Omega-6 fatty acids, containing about half as much as walnuts. Clinical research has shown that eating a handful of pecans per day can lower LDL (bad cholesterol) similar to what is seen with cholesterol-lowering medications. Pecans are also a good source of zinc, manganese, magnesium, vitamin B1 and iron. Who would have guessed that so much LOVE and GOOD FORTUNE accompany this easy-to-prepare holiday treat?

Spiced Pecans 

(Makes 16 servings) 

1 tablespoon butter, softened 

¼ cup erythritol sweetener (I used LaKanto Monkfruit sweetener)

½ teaspoon stevia powder (I used Sweet Leaf brand) 

1 teaspoon cinnamon 

½ teaspoon cloves 

¼ teaspoon nutmeg 

¼ teaspoon ginger 

¼ teaspoon allspice 

½ teaspoon salt 

1 egg white, lightly beaten 

2 tablespoons cold water 

1 pound of pecan halves 

 1. Preheat oven to 275-degrees. With your fingers, spread softened butter over the entire cookie sheet; set aside. 

 2. In a large mixing bowl, mix together the sugar, Splenda, spices and salt with a fork. In a small bowl, beat the egg white and water together. Add the egg white mixture to the dry ingredients and stir into a paste.

3. With a fork or rubber spatula, stir in ½ of the pecans and gently fold until coated. Add the rest of the pecans and continue stirring and folding until all the pecans are coated with the sugar-egg mixture. Spread in one layer on the cookie sheet. Bake for 30-35 minutes or until coating is crisp and golden brown. 

 4. Remove from oven and cool to room temperature while on the cookie sheet. Carefully break apart any pecans clusters and store in an airtight container. 

 Nutritional Information per ¼ cup serving: 201 calories, 4.4 g carbohydrate, 2.8 g fiber,  21.1 g total fat, 2.2 g saturated fat, 42.5 mg sodium, 2.8 g protein. Net carbs: 1.6 grams

Variation: Aztec Cocoa Pecans

Omit the ginger, add 3 tablespoons unsweetened cocoa powder and add an additional ½ tablespoon Splenda to the dry ingredients. To the egg white add an additional 1 teaspoon water. Proceed according to above directions.

Recipes by Kathy Sheehan, copyright 2010

Slice-of-Pie Oatmeal

The mornings are getting colder and I'm in the mood for a hot breakfast. These quick, flavorful additions to a bowl of steaming oatmeal make a wonderful start to the day! Using simple ingredients you might already have on hand, you can create a different flavor every morning. Oatmeal makes an ideal brunch, especially on weekends when most people sleep a bit later. Also, I'll admit to eating it as an afternoon snack, especially when it tastes like pie or cheesecake! My favorite style is the old-fashioned oats (or steel cut), which only take 5-7 minutes to prepare over the quick cooking variety, because the thicker grain is heartier and more substantial. I like my oatmeal to have a bite to it! Quick cooking is fine, but instant is too mushy in my opinion. Whatever time of day you get a craving for it, just boil some water and, in a few minutes, you'll have a satisfying bowl of warm goodness.

Slice-of-Pie Oatmeal
(Serves 1)

½ dry oatmeal, old-fashioned or quick cooking (not instant)
1 cup water
Pinch salt

Prepare oatmeal on the stovetop according to package directions. (Quick cooking may not require as much water, so please check the package.) Add topping of your choice from suggestions below and add nutritional information accordingly.

Nutritional Information for cooked oatmeal alone: 150 calories, 27 g carbohydrate, 2.5 g total fat, 0.5 g saturated fat, 250 mg sodium, 4 g fiber, 5 g protein.

Pumpkin Pie Spiced Oatmeal (pictured): Top cooked oatmeal with 1 tablespoon pumpkin butter, 2 tablespoons light vanilla yogurt and 1/8 teaspoon pumpkin pie spice. If you like it a bit sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Apple Pie Oatmeal: Top cooked oatmeal with 1 tablespoon apple butter or ½ grated apple, 2 tablespoons light vanilla yogurt, 1/8 teaspoon vanilla extract and 1/8 teaspoon cinnamon. If you like it sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Banana Cream Pie Oatmeal: Top cooked oatmeal with 1 tablespoon mashed ripe banana, 2 tablespoons light vanilla yogurt, 1 packet Splenda or Stevia and 1/8 teaspoon banana extract. Stir to combine.
Add the following nutritional information to cooked oatmeal: 46 calories, 11.2 g carbohydrate, 0.1 g total fat, 0 g saturated fat, 7 mg sodium, 1.1 g fiber, 0.9 g protein.

Cherry Cheesecake Oatmeal: Mix together 1 tablespoon low-fat cream cheese, ½ teaspoon vanilla extract, 1 packet of Splenda or Stevia and spoon onto cooked oatmeal. Top with 1 tablespoon chopped dried cherries and a pinch of nutmeg.
Add the following nutritional information to cooked oatmeal: 55 calories, 7 g carbohydrate, 1.8 g total fat, 1.1 g saturated fat, 30 mg sodium, 0.3 g fiber, 1.5 g protein.

Recipes by Kathy Sheehan, copyright 2010

Stout Stew Topped with Cheese Toast

I have recently returned from a wonderful vacation in Rome! Every meal was a culinary delight and I happily gained two pounds, in spite of the many miles of walking every day. Of course, it was nearly impossible to eat anything but marvelous Italian food, but I was fortunate to discover an unassuming family-run place called Tattoria Antonio near the Patheon that offered Italian favorites with beans, instead of pasta, which ended up being my favorite restaurant of the trip. On the flight home, my husband said he wanted a big steak for dinner the next day because he was all "pasta-ed out" and I couldn't have agreed more!

Instead of the traditional steak and potatoes, I wanted to quickly resume my diet of healthful eating, so I made this incredible, thick stew which was just as satisfying. It's based on a traditional Irish stew, but has a lot more vegetables, fiber from the beans and considerably less fat because I chose a lean cut of beef. The house was filled with the delicious aroma of the cooking stew all afternoon and the lean meat ended up being melt-in-your-mouth tender! I served it like a French Onion Soup with the cheese toast in the stew to soak up the flavor. If you're looking for an alternative to the turkey we'll all be stuffed with come next Thursday, try this recipe. I guarantee it will make any cold, rainy November day worthwhile!

Stout Stew Topped with Cheese Toast
(Makes 8 servings)

1½ tablespoons olive oil, divided
3 red onions, chopped
4 carrots, sliced
4 stalks celery, sliced
3 cloves garlic, finely chopped
1½ cups baby bella mushrooms, sliced
1 teaspoon dried rosemary
1½ pounds lean stewing beef, cut into ¾" pieces
16 oz. (2 cups) dark beer, such as Guinness (not lager)
2 tablespoons flour mixed with cold water
1 teaspoon black pepper
½ teaspoon salt (or to taste)
1½ cups frozen peas
1½ cups canned pinto beans, drained and rinsed
Eight ½" thick slices of hearty bread
1 cup shredded 2% reduced-fat sharp cheddar cheese

1. Preheat oven to 375-degrees. In a large Dutch oven or heavy oven-proof pot, heat ½ tablespoon olive oil over medium-low heat. Add onions and saute for about 10 minutes until soft and translucent. Do not color onions too much. Add carrots, celery, garlic, mushrooms and rosemary and continue cooking for another 5 minutes. Transfer cooked vegetables to a bowl and increase heat to medium-high.

2. Add the remaining 1 tablespoon of oil to the pot and add beef. Quickly sear beef on all sides, and then remove pot from heat. Return cooked vegetables to pot, add pepper and salt and stir to combine. Slowly add the dark beer, trying not to cause too much foaming. Add the flour dissolved in water, plus just enough extra water to cover beef and vegetables and slowly stir. (If beer has foamed too much, allow to settle before placing in oven.) Cover pot and place in the preheated oven for 1½ hours.

3. Stir stew, check liquid level and add a small amount water if necessary. Cover pot and return to oven for another 30 minutes until meat is tender. Once again, stir stew and return to oven uncovered for 20 minutes to allow the stew to thicken. Add frozen peas and drained beans and return to over for another 10 minutes, or until desired consistency is reached. Remove from oven and allow stew to rest while you prepare the cheese toast.

4. Top each slice of bread with 2 tablespoons of shredded cheddar cheese. Toast bread in the oven until cheese is melted and beginning to brown. To serve, spoon about 1¼ cups of stew into each serving bowl and place a cheese toast directly in the middle of each, allowing the bread to soak up some of the liquid. (Alternative: If you own sturdy, oven-proof serving bowls, spoon stew into bowls, top with a slice of hearty bread and sprinkle with cheese. Heat under a broiler at least 4-6 inches away from coils until cheese is melted.)

Nutritional Information per serving: 479.3 calories, 45 g carbohydrate, 10 g total fat, 4.5 g saturated fat, 639 mg sodium, 7.1 g fiber, 41.5 g protein.

Recipe by Kathy Sheehan, copyright 2010

Apple Honey Balls

The air is cool, the trees are bright with autumn colors, apples are still abundant and pumpkins are on the doorstep, all of which makes me crave the earthy, rich flavors of the season and are the inspiration behind this soft, flavorful, nutritious cookie. The flaxseed meal provides a good dose of omega 3 fatty acids, as much as 170 mg per cookie! It also gives it a nutty flavor which pairs so well with the grated apple. The light coating of pumpkin pie spiced sugar really makes this the perfect cookie for an autumn day, but the real treat is that it's only about 7 carbs each!

Apple Honey Balls
(Makes 28 cookies)

¾ cup all-purpose flour
1 cup almond flour (or finely ground almonds)
¼ cup flaxseed meal
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
1/8 teaspoon ground mace
1/3 cup zero trans-fat buttery spread (I use Smart Balance)
¾ cup Splenda granular
2 tablespoons honey
1 egg
1 teaspoon vanilla
¾ cup grated Granny Smith apple (peeled and cored)
1½ teaspoons lemon juice

Topping Ingredients:
2 tablespoons sugar
1 teaspoon pumpkin pie spice

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, combine the flours, flaxseed meal, baking powder, baking soda, salt, cinnamon and mace. Stir with a fork to break up any clumps in the almond flour; set aside. Grate the apple into a small bowl and toss with the lemon juice; set aside.

3. Prepare the topping by placing the sugar in a small bowl with the 1 teaspoon pumpkin pie spice, stir to combine; set aside.

4. In a large mixing bowl, cream together the buttery spread, Splenda and honey with a handheld or standing mixer. Add egg and vanilla and beat for 2 minutes. With a wooden spoon, add the dry ingredients all at once and stir until well combined. Fold in the grated apple. Drop the dough by rounded teaspoonful into the sugar-spice topping mixture (or a level small cookie scoop). Roll just one side in the sugar-spice mixture and place on cookie sheet with the topping mixture side up. (Tip: If dough is too soft, place in refrigerator for 15-20 minutes and it will be easier to handle.)

5. Bake for 12-13 minutes until bottom begins to brown. Remove to wire rack to cool. Store at room temperature in an airtight container.

Nutritional Information per cookie: 70 calories, 6.9 g carbohydrate, 4.2 g total fat, 0.7 g saturated fat, 42.5 mg sodium, 0.8 g fiber, 1.6 g protein.

Original recipe by Kathy Sheehan, copyright 2010