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Recipes I've Shared:
Similar to mom's old "no peek chicken" recipe.
Use any brownie mix, and replace the oil with applesauce. I use cinnamon applesauce for extra kick. Throw in some nuts or chocolate chunks, but this version did not include them as part of the nutritional info.
Serve over rice or as a filling in soft tortillas. Nutrition info does not include rice or tortillas. I threw this together when I needed a quick meal, served it over rice, and it was a hit.
There is a recipe in "The South Beach Diet Quick & Easy Cookbook" called "Tomato Saffron Stewed Chicken." This is the poor man's version. I substituted paprika for the uber-expensive saffron!
From "The South Beach Diet Supercharged."
Note that the recipe calls for vegetable broth, but I used low sodium chicken broth that I had on-hand. I also substituted 3 tsp of minced garlic for 3 cloves of garlic.
My husband and 2 boys love the traditional Shepherd's pie with gravy, mashed potatoes and lots of cheese. As I made this, I thought "none of my boys are going to eat this." Boy, was I wrong! Everyone cleaned their plates, and my husband even declared this recipe to be a "keeper!"
This is a slight modification to a recipe found in Prevention's "The Sugar Solution Cookbook." The original recipe calls for dried cherries, but I use a dried cherry & berry mix. I also used low sodium Salt Sense in place of regular salt, and doubled the cinnamon.
Taken from the "Eating Well Healthy in a Hurry" cookbook.
From "The Eat-Clean Diet Cookbook" with a couple changes. I used minced garlic instead of roasted, green pepper instead of red pepper, and reduced serving size so the recipe now feeds 8 people.
To create this recipe, I lightened up the chicken stroganoff recipe found in the "Taste of Home Annual Recipes 2000" cookbook.
use any brands you prefer, brands shown in parentheses were used in nutritional calculation.
Adapted from "The Eat-Clean Diet Cookbook."
Modified from the "South Beach Diet Quick & Easy Cookbook." Substituted Grapeseed Oil for EVOO, used minced garlic from a jar, substituted Italian Seasoning for Basil, and used Kraft Parmesan Cheese instead of fresh grated.
I adapted this from a church cookbook my mother-in-law gave me. You know those church books -- people don't submit recipes unless they're really good!! Plus, I tweaked it to make it even better! Sodium count isn't bad because I left out the added salt the recipe originally called for, but to reduce it even further use no salt added tomato products.
Adapted from the "Eat-Clean Diet Cookbook." I added the leeks.
I found this recipe in the "Eat-Clean Diet Cookbook," but made 2 changes. I used organic pure cane sugar instead of maple sugar flakes, and I used 1% low-fat cottage cheese instead of fat free. The batter is a little on the thin side, but use a 1/4 cup measure for each pancake, and the size will be easily manageable to flip. There is a tip in the cookbook to bring the egg whites to room temperature first, which makes fluffier pancakes, but I did not do this and they were fine. Both of my sons gave this recipe 2 thumbs up, and I like that it is packed with protein!
My grandmother was famous for this delicious red velvet cake. I've played with the recipe over the years, and this is my latest version. I basically changed regular flour to organic pastry flour, substituted a 50/50 butter blend for the "oleo" in the cake, substituted stevia for half the sugar in the cake, and used organic pure cane sugar in the frosting. Kept the butter for the frosting though! The frosting takes time, but it is well worth the work -- delicious and not too sweet tasting.
I threw this together on the spur of the moment one day when I had a brownie mix in the cupboard. After my 2 sons and a friend declared they were delicious, my 6-year-old named them "Brownies with Chocolately Deliciousness!" As you can see, I re-worked the name.
makes 16 servings of 1/4 cup each
adapted from "The South Beach Diet Quick & Easy Cookbook" by Arthur Agatston, MD. Substituted fat free feta for reduced-fat.
Adapted from "The South Beach Diet Quick & Easy Cookbook" by Arthur Agatston, MD. (phase 2)
Adapted from "The South Beach Diet Quick & Easy Cookbook" by Arthur Agatston, MD (Phase 1). I changed canola oil to grapeseed oil, and used a lighter coconut milk.
From the cookbook "Cooking Light Super Fast Suppers"
From the cookbook "Cooking Light Super Fast Suppers"
A good "South Beach" recipe. High in fiber and protein!
There are many versions of layered salad, typically called 7-Layer salad. I love this one because of the tasty dressing. You can add or subtract vegetables according to what you prefer, and you can use iceberg or romaine instead of the spring mix lettuce.
Adapted from the Peanut Butter and Banana muffin found in "The Sugar Solution" cookbook. For those without peanut allergies, you can use peanut butter instead of the sun butter in this recipe. These store nicely in the freezer, pop in microwave on defrost for approx 1 minute and they will be warm like they just came out of the oven!
This recipe takes time and uses 3 bowls, but it is well worth the effort! I usually double the recipe and store the pancakes in individual freezer baggies. Then, when you want a quick breakfast, just pop one in the microwave!
From "The South Beach Diet Quick & Easy Cookbook."
From "The South Beach Diet Quick & Easy" cookbook.
Found on website eatingwell.com.
From the "Eat-Clean Diet Cookbook." I adjusted serving size because the SP recipe calculator was way under what the cookbook said.
From "The Mediterranean Diabetes Cookbook" by Amy Riolo