The High-Protein Cookbook - Linda West Eckhardt [62]
TO BUTTER AND SUGAR THE RAMEKINS
1 tablespoon butter
½ teaspoon sugar
1 cup heavy cream
2 teaspoons brown sugar
2 packets aspartame sweetener
2 ounces unsweetened chocolate, broken into bits
1 teaspoon vanilla extract
Small pinch of salt
2 large egg yolks
Place a roasting pan filled with 1 inch of water on the middle shelf of the oven. Preheat the oven to 350°F. Butter and sugar two ¾- or 1-cup ramekins or glass baking cups.
In a medium bowl, mix together the cream, brown sugar, sweetener, chocolate, vanilla, salt, and egg yolks. Stir well. Heat in the microwave on high (100 percent power) for 1 minute. Stir well again and return to the microwave for 30 seconds more on high (100 percent power). Divide between the two ramekins. Cover the ramekins with foil and place in the roasting pan with warm water. Bake 30 minutes, or until a knife inserted in the middle comes out clean. Cool before serving.
Nutritional Analysis: 347 calories, FAT 35 g, PROTEIN 4 g, CARB 9 g, FIBER 2 g, CHOL 195 mg, IRON 1 g, SODIUM 54 g, CALC 64 mg
Gingerbread Pots de Crème
For a spicy ending, try the pots de cream with a touch of crystallized ginger.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Baking time: 30 minutes
Cooling time: 15 minutes
TO BUTTER AND SUGAR THE RAMEKINS
1 tablespoon butter
½ teaspoon sugar
1 cup heavy cream
1 tablespoon brown sugar
1 packet aspartame sweetener
1 tablespoon minced crystallized ginger
¼ teaspoon ground cinnamon
⅛ teaspoon ground cloves
⅛ teaspoon ground nutmeg
Small pinch of salt and ground black pepper
2 large egg yolks
Place a roasting pan filled with 1 inch of water on the middle shelf of the oven. Preheat the oven to 350°F. Butter and sugar two ¾- or 1-cup ramekins or glass baking cups.
In a medium bowl, mix together the cream, brown sugar, sweetener, crystallized ginger, cinnamon, cloves, nutmeg, salt, black pepper, and egg yolks. Stir well. Heat in the microwave on high (100 percent power) for 1 minute. Stir well again and return to the microwave for 30 seconds more on high (100 percent power). Divide between the two ramekins. Cover the ramekins with foil and place in the roasting pan. Bake for 30 minutes, or until a knife inserted in the middle comes out clean. Cool before serving.
Nutritional Analysis: 277 calories, FAT 27 g, PROTEIN 3 g, CARB 6 g, FIBER .1 g, CHOL 195 mg, IRON .5 g, SODIUM 60 g, CALC 57 mg
Sugar-Free Almond and Coconut Meringues
Be certain there is not even a speck of grease in your mixing bowl, or the whites won’t whip up properly. Store the finished meringues in an airtight tin for 3 or 4 days.
Preparation time: 20 minutes
Baking time: 30 minutes
Cooking time: 1 minutes
3 large egg whites
¼ teaspoon kosher salt
3 packets aspartame sweetener
1 teaspoon almond extract
⅛ cup finely chopped almonds
½ cup shredded unsweetened coconut
Preheat the oven to 250°F. In a squeaky-clean bowl, combine the egg whites, salt, and sweetener. Beat with an electric mixer or whisk until the egg whites form stiff peaks. Fold in the almond extract, almonds, and coconut.
Drop by the heaping tablespoon onto a parchment paper-lined baking sheet. Bake 30 minutes, then turn off the oven and allow the meringues to cool in the oven, without opening the door, at least 1 hour. Store in a tin.
Nutritional Analysis: 85 calories, FAT 7 g, PROTEIN 3 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON .2 g, SODIUM 127 g, CALC 17 mg
RESOURCES FOR HIGH-PROTEIN COOKS
Here are some wonderful prepared foods and basic ingredients that are readily available on the Internet or by phone or mail order.
ARTISAN CHEESES
You might as well eat the best cheeses you can get. There’s nothing better for snacks, and to have a sliver of great cheese melting on your tongue makes it all worthwhile. Here are some of our favorites sources:
Sugarbush Farm
591 Sugarbush Farm Rd., Woodstock, VT 05091; 800-281-1757; www.sugarbushfarm.com. Here’s the best source for smooth, sharp, artisan Cheddar we love and believe you will, too. Comes in several flavors, our favorite being smoked.