BLACK CHOCOLATE SAUCE
1 cup water
1 1/2 cups Nature Sweet crystals or powder OR Splenda
1 cup unsweetened cocoa powder
Pinch salt
1 tablespoon vanilla
In a saucepan whisk together the water, NS/Splenda, cocoa powder, and salt. Bring to a
boil over medium heat, stirring constantly. Boil for 3-4 minutes until thick. Remove from
heat and stir in vanilla. Makes 10 servings.
Per Serving: 32 Cal; 2 g Protein; 1 g Tot Fat; 5 g Carb; 2 g Fiber; 0 g Sugar; 0 mg Sodium
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Banana Caramel Protein Shake
1 1/2 cups vanilla or banana protein shake (made with powder and water)*
1 1/2 tablespoons sugar free Banana syrup* - or to taste
1 tablespoon sugar free Caramel syrup* - or to taste
3-4 ice cubes
Garnish - Drizzle of sugar free Caramel sauce*
Pulse in a blender or food processor until smooth.
Garnish with a drizzle of caramel that will slowly sink to the bottom!
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CHICKEN POT PIE IN CREPES
Crepes:
4 eggs
1/2 cup ricotta
4 tablespoons flour
Pinch of salt
2 tablespoons milk
In a medium bowl beat the Ricotta with the eggs. Beat in the flour, salt, and milk. Allow
to sit for 15 minutes. Heat an 8-inch nonstick skillet over medium-low heat. Coat with
vegetable cooking spray when hot. Pour in 2 tablespoons of batter and swirl the pan to
coat the entire surface in a thin layer. Allow to cook, without turning, until completely
done. The top should be no longer shiny and when you touch it it's not wet. The bottom
will be have a very slight golden color. If it's too dark, lower the heat. (These are
impossible to flip and they don't need to be, so don't try!) Gently loosen the edges with
a spatula and slide out of the pan onto a plate. Very lightly spray the top with
vegetable spray - this way you can stack them on top of each other.
Lightly coat the pan with cooking spray before each crepe. Proceed with above directions
until batter is gone. Allow the crepes to cool to room temperature and then wrap the
plate tightly with plastic wrap. These keep well in the fridge - unfilled - for several
days.
Filling:
3 tablespoons butter
1/4 cup diced onion
1/4 cup finely diced celery
1/2 cup shredded carrots
3 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon sage
1 teaspoon thyme
1 teaspoons Splenda
Dash grated fresh nutmeg
3/4 cup chicken broth
3/4 cup ff half & half
1 cup frozen peas, thawed
2 cups diced or shredded, cooked chicken
Melt butter over medium-low heat. Add onion, celery, and carrots, and slowly cook until
soft, about 5-7 minutes. Stir in flour and cook for one minute. Add salt, pepper, sage,
thyme, Splenda, and nutmeg. Whisk in chicken broth and cream. Cook until bubbly and boil
for one minute, stirring constantly. Remove from heat and stir in peas and chicken. Cook
for one minute to heat through. Makes six 2-crepe servings. (Some post ops may only be
able to eat one filled crepe.)
Per Serving: 297 Cal; 26 g Protein; 14 g Tot Fat; 17 g Carb; 2 g Fiber; 3 g Sugar; 588 mg
Sodium
Per Half a serving: 150 Cal; 13 g Protein; 7 g Tot Fat; 8 g Carb; 1 g Fiber; 1 g Sugar;
290 mg Sodium
**From the gal who posted this recipe: I use a little 8 inch non-stick skillet and HEAT it over medium-low till completely hot.
THEN spray it with PAM , a good amount, - even up the sides. (Heating the pan before
spraying or adding oil, butter, whatever, keeps things from sticking.)
Pour in two tablespoons and swirl to coat just the bottom. Don't touch until the top is
completely dry. Then run a butter knife gently around the edges. You SHOULD have to only
do this with the first one. And my first one almost always breaks apart. That first one
is really just a pan-seasoner!!
Spray the pan each time...even the sides and let it get hot again before adding the
batter. When it is dry on the top, shake the pan like you are making popcorn....the crepe
should just slide around freely. I then dump it or slide it out of the pan...don't use a
spatula or anything.
I also spray each one very lightly after they are cooked, if I'm stacking them up.
some pictures of yesterday's muffin in a mug:
