Archive for October, 2008

Chocolate Flaxseed Brownies / Cookies

I created these today in the hopes that they would curb my craving for brownies. I thought they would have a nasty, chalky consistency and not much flavor but they surprised me! Don’t get me wrong, I wouldn’t take these to a dinner party or anything, but they are actually pretty good. I baked mine in an 8×8 pan, but I think you could dollop them on a cookie sheet and make chocolate cookies since the mouthfeel is more similar to a cookie than a brownie.

I was going to use oat flour instead of regular flour to make them even healthier but decided that 1/2 cup spread over 9 servings was worth tolerating in order to get a better product. I’m pretty sure these would be really rubbery if they were made with oat flour.

Chocolate Flaxseed Brownie / Cookies

2 squares unsweetened baking chocolate
1 1/8 cups flaxseed meal
1 cup Splenda granular
1/2 teaspoon baking powder
4 1/2 Tablespoons egg white
1/2 teaspoon vanilla
1/2 cup flour
1/4 – 1/2 cup water, as needed

Preheat oven to 350. In a glass mixing bowl melt the chocolate in the microwave for 2 minutes. Remove from microwave and stir until completely melted. Add the Splenda until mixed. Add the egg whites, flaxseed meal, baking powder, vanilla and flour. Mixture will be quite pasty and dry. Add water until all ingredients are combined (will still be quite thick, more like a cookie dough).

Bake in 8×8 pan (you’ll have to use your fingers to spread the mixture out) or drop by spoonfuls on a baking sheet. Bake for 20 minutes. Let cool completely before eating (will taste funny warm.)

Makes 9 servings, each:

131 calories
8 g fat
14 g carb
5 g fiber
5 g protein


Chicken Soup

It’s probably the weather, but I was really craving some homemade chicken soup so I whipped some up in the crockpot the other day.

While I’m thinking of it, I own the world’s MOST PATHETIC food processor. Seriously. I really don’t want to go out and buy a new one, but this thing is really lame. It will process approximately 1/4 of a carrot at a time. Yeah.

Anyway, I mention that because I wanted to get veggies in my soup, but I wanted to puree them. I’m not a fan of chunky veggies in chicken soup. Also, I prefer rice over noodles but you can alter this recipe (method) pretty much however you like.

Here’s how I made mine this week. No macros listed because ingredients can be switched up so easily to your tastes so YMMV.

Easy Homemade Chicken Soup

4 chicken breasts, cooked and shredded (I season mine with S&P, spray a pot, add the chicken and cover with the lid so it steams)
1 bag frozen broccoli florets, microwaved then food processed
2 fresh carrots, food processed
1/2 medium white onion, food processed
2 stalks celery, food processed
1 cup brown rice, uncooked
2-3 boxes (32 ounces each) reduced sodium, fat free chicken broth
salt, pepper, thyme, marjoram, basil, bay leaf

Plop all in the crockpot and cook on low 6-8 hours. This makes a ton, I put a few individual servings in the freezer to have ready whenever I get a craving for soup. Also, it tastes momunentally better after about two days in the fridge.

P.S. Of course you also really should put a teaspoon of grated parmesan on top of your bowl of chicken soup. Is there any other way to eat it?

Flaxseed Bread

This is really yummy fake bread. The consistency is sort of like corn bread, the flavor is nutty and bold like a whole grain bread. You bake it on a cookie sheet and cut it so that it comes out like sandwich bread slices. It’s just barely 1 gram of carb per serving and full of healthy fats.

And it tastes amazing! It’s so easy to make and if you don’t like it for some reason, invite me over and I’ll take the whole damn pan.

Flaxseed “Bread”

2 cups flax seed meal
1 Tablespoon baking powder
1 teaspoon salt
1-2 Tablespoons Splenda, or to taste
5 beaten eggs (or equivalent using egg whites)
1/2 cup water
1/3 cup macadamia nut oil

Preheat oven to 350 F. Prepare cookie sheet with sprayed parchment paper or a silpat mat.

Mix dry ingredient, add wet to dry, and combine well. Let batter set for 2 to 3 minutes to thicken up some. Pour batter onto pan. Spread it in roughly a rectangle shape an inch. Bake for about 20 minutes.

Cool and cut into whatever size slices you want.

For 12 slices, each (using all egg whites):
194 calories
16 g fat (all from the flax and macadamia nut oil – super healthy!)
7.8 g carb
6.6 g fiber (making the net carb for these 1.2 g each, if you’re into that sort of thing)
6.8 g protein

Chicken, Apple, Cheddar Crockpot Meatballs

You won’t believe how delicious these are. They’re good hot out of the crock. They’re good cold the next morning. They’re just good. I will be making more of these this week because I know the current batch won’t make it through to Friday.

Chicken, Apple, Cheddar Crockpot Meatballs
adapted from the original here

2 pounds extra lean ground chicken breast
1 egg
1 tsp kosher salt
1 1/2 tsp ground black pepper
2 tsp onion powder
1 large or 1 1/2 medium green apples, peeled and shredded
1 cup shredded fat free cheddar cheese

In a large mixing bowl, hand mix the ground chicken with the rest of the ingredients.

Form meatballs (I make eight meatballs per pound of ground meat, making each serving 4 ounces / 2 meatballs), and drop them into your crockpot. Cover and cook on high for 4-5 hours, or on low for 5-9—the cooking time will depend on how many meatballs are in the crock, and the size of your machine. The more full it is, the longer it will take to cook. Mine went 4 1/2 hours.

Makes 8 servings, each:

138 calories
1 g fat
4 g carbs
28 g protein

Crockpot Egg Casserole

I was going through my own list of recipes here yesterday morning before going to the grocery store so I could decide what I wanted to make for the week. Nothing sounded good. Then I decided I really wanted to use my crockpot and went on a google / food blogroll hunt to find some good crockpot recipes. And oh did I find some!

So this week I made two recipes adapted from the Year of Crockpotting blog. They are excellent, just what I wanted.

Crockpot Egg Casserole
adapted from original here

1 large carton egg whites
2 10 ounce boxes frozen asparagus
1 block reduced fat or fat free feta cheese
1/2 t black pepper

Microwave frozen asparagus until soft and then saute until water cooks off. Spray the inside of crockpot with cooking spray, and add the asparagus.

Crumble in the entire block of feta cheese.

Pour the egg whites on top of the feta and veggies and crack fresh black pepper over the whole mixture.

Cover and cook on high for 2-4 hours. Mine went 3 and a half hours.

Makes 8 servings, each (depending on your feta):
125 calories
4 g fat
4 g carbs
17 g protein

Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at
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