LOW CARB Chicken Breasts with Roasted Garlic-Goat Cheese Sauce

Serving Size : 6

• 1 head garlic bulb
• 1 tablespoon olive oil
• 4 ounces chevre cheese -- goat cheese
• 1 cup chicken stock
• 1/4 cup half and half
• 2 tablespoons butter
• Salt and pepper -- to taste
• 1 1/2 pounds skinless boneless chicken breasts
• xantan gum - a sprinkling to thicken
• 1 thinly sliced green onion, optional - for
• garnish

1. Brush the whole garlic head with olive oil, wrap it in foil, and bake for 2 hours in a 200 degree oven.
   
2. Let the roasted garlic cool enough to handle.
   
3. Melt the butter in a skillet.
   
4. Cut off the top of the garlic and squeeze the soft cloves out into the skillet.
   
5. Cook slowly, stirring, until the garlic combines with the butter into a smooth paste.
   
6. Add the stock, cream and goat cheese and simmer until smooth.
   
7. Thicken with a small sprinkling of xanthan gum if necessary.
   
8. Season with salt and white pepper.
   
9. Grill, bake, or sauté the chicken breasts until they just spring back when pressed with a fingertip.
   
10. Serve with the garlic sauce.

Per Serving (excluding unknown items): 256 Calories; 13g Fat (45.9% calories from fat); 31g Protein; 3g Carbohydrate; trace Dietary Fiber; 89mg Cholesterol; 545mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 Fat.

LOW CARB Zucchini Pancakes with Blue Cheese, Pecans and Oregano

3 grams net carbs
Serving Size : 8

• 1 pound zucchini -- coarsely grated
• 1/2 teaspoon salt
• 1/4 cup sliced green onions
• 4 each large eggs -- lightly beaten
• 1/2 cup Carbquik Bake Mix
• 1/3 cup chopped fresh parsley
• 1/2 teaspoon dried oregano
• 1/2 teaspoon freshly ground pepper
• 2 ounces crumbled blue cheese -- (1/2 cup)
• 1/3 cup chopped pecans -- or walnuts
• olive oil for frying

1. In a colander, toss zucchini with salt and let stand 30 minutes to drain excess water. Press zucchini with the back of a spoon and then blot between paper towels. Place in a medium bowl.
2. Add green onions, eggs, bake mix, parsley, oregano, and pepper; mix well. Fold in the cheese and nuts.
3. Heat oven to warm setting. In a large non-stick skillet, heat a thin layer of oil over medium-high heat. In batches, drop zucchini in heaping tablespoonfuls onto skillet and cook until golden brown, about 3 minutes per side. Transfer to oven to keep warm while preparing remaining pancakes. If you wish, top each hot pancake with a dollop of sour cream.

Yield: 16 pancakes
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Per Serving: 147 Calories; 11g Fat (55.5% calories from fat); 9g Protein; 11g Carbohydrate; 8g Dietary Fiber; 113mg Cholesterol; 364mg Sodium. Exchanges: 0 Grain(Starch); 1/2
Lean Meat; 1/2 Vegetable; 1 Fat.

Ornish Diet Desserts

Blueberry Muffins

Serves: 12
Calories 119 Dietary Fiber 3.5g
Total Fat 0.75g Sugars 10.6g
Saturated Fat .1g Protein 4.3g
Cholesterol .5mg
Total Carbohydrate 26.7g
Sodium 165mg

Ingredients:
1 1/4 cup All Purpose Flour

• 1 Tbsp. Baking Powder
• 1/8 tsp. Salt
• 1/2 tsp. Pumpkin Pie Spice
• 1/4 cup Splenda
• 1 1/2 cups All-Bran Cereal
• 1 1/4 cups Skim Milk
• 1/3 cup Pasteurized Egg Substitute
• 1/4 cup Unsweetened Applesauce
• 1 cup Coarsely Chopped Blueberries, fresh or frozen
• 1/2 cup Raisins
• 1 tsp. Orange Peel

Recipe Directions:

1. Stir together flour, baking powder, salt, spice and sugar. Set aside.
2. Measure All-Bran cereal and milk into large mixing bowl. Stir to combine. Let stand 2 minutes or until cereal is softened. Add egg substitute and applesauce. Beat well. Stir in blueberries, raisins and orange peel.
3. Add flour mixture, stirring only until combined. Portion batter into muffin-pans coated with cooking spray.
4. Bake at 350 degrees about 22 minutes or until lightly browned.
   

Blueberry Banana Shake


Ingredients:

• 2 c. Nonfat vanilla frozen yogurt
• 1 c. EDENSOY® Organic Soy Beverage - Vanilla
• 1 c. Blueberries
• 1 Banana

1. Place all ingredients in a blender, and blend at high speed until smooth.

Lemon Cream with Fresh Strawberries

Serves: 10

* Calories: 90 Dietary fiber: 1g
* Total fat: 0g Sugars: 12g
* Total cholesterol: 0mg Protein: 6g
* Sodium: 70mg Vitamin A: 6%
* Total carbohydrate: 18g Vitamin C: 80%
* Calcium: 15% Iron: 2%

Ingredients:

• 1 tbsp. Unflavored gelatin
• 1-32 oz. container Vanilla yogurt
• 1 1/3 pkg. Nutrasweet
• 1/4 cup Fresh lemon juice
• 1 1/2 pints Fresh strawberries, green removed and quartered

1. Spray spring form pans with Pam.
2. Sprinkle gelatin over fresh lemon juice in a small saucepan. Let stand 1-2 minutes.
3. Stir with heatproof rubber spatula over medium-low heat until steaming and gelatin dissolves.
4. Put yogurt into bowl; add 1-2 drops yellow food color, if desired.
5. Stir in NutraSweet and gelatin with a whisk until well blended. Divide among pans.
6. Refrigerate at least 4 hours or until set.
7. When set, run knife or spatula around sides of pan. Release side of pan. Cut each cake in tens.
8. Serve each piece with 1/2 cup fresh strawberries.

Spiced Pumpkin Bars

Serving size: 1 bar Serves: 24
102 Calories 0.1 g Fat 0 mg Cholesterol
23.0 g Carbs 2.4 g Protein 68.0 mg Sodium

Ingredients:

• 1 c. Egg whites (from approx. 8 large eggs) or liquid egg substitute
• 1 c. Unsweetened applesauce
• 1 1/2 c. Splenda
• 2 c. Canned unsweetened pumpkin
• 2 c. Unbleached all-purpose flour
• 1 T. Baking powder
• 1 tsp. Baking soda
• 1/2 tsp. Salt
• 2 tsp. Ground cinnamon
• 1/2 tsp. Ground ginger
• 1/4 tsp. Ground cloves

1. Preheat oven to 375 degrees. Lightly spray a 12 by 18 by 1-inch pan with nonstick spray (Canola oil).
2. In a large bowl, whisk together egg whites, applesauce, sugar, and pumpkin.
3. Sift or stir together the flour, baking powder, baking soda, salt, and spices. Gently fold dry ingredients into pumpkin mixture; do not overwork. Spread mixture evenly in prepared pan. Bake until firm to the touch and lightly browned, 20 to 25 minutes. Cool, then slice into 24 bars.