Tag Archives: soy flour

Oatmeal Pancakes

Yes you read correctly. Oatmeal. And yes, I did eat oatmeal! And yes I did like it! BUT, it was in pancakes. Not as a cereal. (that will NEVER happen) But I still ate it! The pancakes were so good too! Last weekend my husband wanted pancakes. We never have a mix on hand because we make it once and then it sits there for months and months and by the time he wants them again the mix is no longer any good. So I found a recipe in the South Beach Diet Cookbook and changed it up a bit. I used fat-free half-and-half in place of fat-free milk, soy flour in place of whole wheat flour and toasted wheat bran instead of toasted wheat germ. Came out awesome! The only problem was that I do not have a good flat griddle pan. I had to use my largest frying pan and needless to say the pancakes were a bit on the odd-looking side. They were not round. But they tasted really good! Nutty and a little more chewy than pancakes usually are but really tasty. I was going to add some cinnamon to the batter but I forgot. Next time! So please excuse the photos, don’t judge by their looks. We also used agave nectar instead of syrup and it was delicious. Didn’t have to use so much of it either! Oh and if you decide to make them you need prep time. About 40 minutes of  “sitting” is needed. Read below and you’ll see what I mean.

Not your usual round pancakes!

INGREDIENTS:

1¼ cups rolled oats (not quick cooking oats)

2 cups fat-free half-and-half

1 egg

½ cup soy flour

¼ cup toasted wheat bran

1 tablespoon baking powder

2 teaspoons sugar substitute (I used Splenda)

2 teaspoons canola oil

½ teaspoon salt

There are actually 4 pancakes in this photo.

DIRECTIONS:

1. In a medium bowl, combine the oats and milk and let it stand for 10 minutes.

2. Stir in the egg, flour, wheat bran, baking powder, sugar substitute, oil and salt, mixing until evenly blended and only small lumps are left. Let the batter stand in the refrigerator for 30 minutes.

3. Heat a large nonstick skillet coated with cooking spray over medium heat. (Don’t do it on High like I did at first. Oops!). Working in batches, pour the batter by ¼ cup into the pan and cook for 3-4 minutes, or until the top starts to bubble and the bottom is browned. Turn and cook for another 1-2 minutes longer or until golden brown on bottom.

4. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes.

Makes about 12 pancakes

Veggies Au Gratin

Welcome back and welcome to 2011! A new year to begin new resolutions and start fresh. I already started my exercise resolution today. I didn’t go to the gym but I did walk for an hour which was about 3 miles. Don’t want my body to freak out all at once. Must ease into it…

Well today’s recipe is something I threw together last week. I was looking for something different as a side dish. I think we were having a pork tenderloin or something. I actually don’t remember. Anyway, I came up with this recipe and there was enough leftover to “reinvent” it again for another night. I think it was even better the second time around! The flavors melded together much better. It is actually lower in fat and calories if you can believe it! I used fat-free half-and-half, Light Laughing Cow cheese and low-fat mozzarella. Also the flour I used to thicken it was soy flour but you can also use whole wheat or regular. The butter I used was a butter substitute also. Saving calories all over the place!!! When I “reinvented” it the second time I added cooked orzo and some leftover green beans I found in the fridge. Added a little more half-and-half and just heated it all up! Voila! Two nights! (and actually there was still a little leftover for a 3rd night for us to have a little more!)

When I made this I didn’t measure so I am guessing on the measurements here. If you need to adjust it for yourself, please do! Enjoy!

INGREDIENTS:

1 (16 ounce) package frozen broccoli and cauliflower

1 cup fat-free half-and-half

½ stick (4 tbsp) butter substitute

1½ cup soy flour

2 wedges Light Laughing Cow cheese (any flavor you like)

1 cup grated parmesan/pecorino cheese

½ cup shredded part-skim mozzarella cheese

garlic powder

DAY 2 INGREDIENTS:

½ cup uncooked orzo (cook according to package directions)

any leftover veggies in fridge

fat-free half-and-half as needed

DIRECTIONS:

1. Cook the frozen broccoli/cauliflower in microwave on High for about 7 minutes. Drain and put into a small casserole dish. Sprinkle with garlic powder, mix and set aside.

2. Meanwhile in a medium sauce pot add butter and half-and-half and stir until butter is melted. Add the flour and continue cooking on medium-heat, stirring constantly until mixture thickens and there are no lumps in the flour, about 10-15 minutes.

3. Add the Laughing Cow cheese and stir until melted completely. If it’s chopped into small pieces it will melt faster. Add the grated cheese and mozzarella cheese and stir until melted.

4. Add cheese mixture to the vegetables in the casserole dish and mix well until all vegetables are covered.

5. Place in preheated 350º oven and bake until cheese is bubbly and browned. This should be about 30 minutes or so. Check after 30 minutes to be sure.

DAY 2:

1. Cook the orzo according to package, drain and add to leftover Au Gratin mix. Add a little more half-and-half and cheese as needed to make it a little more creamy. Heat in medium saucepan stirring occasionally. Make sure it doesn’t stick to pan.

Pecan Crusted Orange Roughy

I am always looking for ways to make fish differently. The thing is that when I find a good recipe I tend to make it over and over and over…My husband loves when I use panko bread crumbs so I decided to use that and kick it up a notch. Orange roughy is a really tasty, white flakey fish. This recipe can used with any white filet, like flounder, tilapia, snapper etc. Orange Roughy was on sale at my supermarket this week so I bought it. At a restaurant the other night I had almond crusted brook trout. It was delicious. So I decided to used crushed pecans with my orange roughy. It was really the first time I tried making it myself. It came out incredible! I could have eaten another filet easily. I used soy flour in this recipe also as it’s lower in carbs but feel free to use regular or whole wheat flour.

INGREDIENTS:

14 ounces orange roughy (2 filets)

¼ cup soy flour

¼ cup fat-free half-and-half (or any milk you choose)

1 egg

½ cup chopped pecans

½ cup seasoned panko bread crumbs

salt & pepper

2 tablespoons olive oil

DIRECTIONS:

1. Heat a large frying pan on medium heat.

2. Combine the pecans and bread crumbs on one plate. Combine the milk and egg in another bowl. Place flour on a plate.

3. Season the fish with salt and pepper and dredge in the soy flour. Then dip the fish into the egg/milk mixture and then bread crumbs/pecans.

4. Add oil to hot pan. Add fish to hot oil and cook 3-5 minutes on each side until fish flakes easily.  Coating should be golden brown.

Garlic Roasted Garbanzo Beans

First of all I would like to thank CC Recipe for this incredibly delicious snack! She had three different types of roasted garbanzos and I attempted the garlic ones today. OMG! I could sit there and eat the entire batch on my own, no problem! Like she said they reminded me of corn nuts (yes they still sell those) and I had a really bad experience with corn nuts before I moved to Florida. Lost half of a molar! While at the Pindar Harvest Fest on Long Island! (My cousin Linda will vouch that I was less than calm about the incident!) So no more corn nuts. I do think I could have roasted these another 5 minutes but they still came out incredible. I changed the recipe slightly by adding more garlic powder, because I am obsessed love garlic! I also added some garlic salt when I took them out of the oven. I am also salt obsessed. I admit it, I am a Salt Monster. Anyway, they are so good. I am making a double batch next time and they are so good for you too. Oh one other thing I changed was I used soy flour instead of regular flour (my husband is carb obsessed). More fiber this way too so it’s all good. I have a few more recipes from CC Recipe that I am going to try. Awesome stuff!

INGREDIENTS:

1 (15 ounce) can garbanzo beans

salt and pepper

¼ cup soy flour (or regular)

1 teaspoon garlic powder

½ teaspoon salt

¼ teaspoon black pepper

DIRECTIONS:

1. Preheat oven to 400ºF.

2. Drain the garbanzo beans and gently pat dry. Let sit on paper towels for 20 minutes or until they are mostly dry. Season lightly with salt and pepper.

3. In a medium bowl whisk together the flour, ½ teaspoon salt, ¼ teaspoon black pepper, and garlic powder. Add garbanzo beans and toss lightly to coat. Shake off any excess flour.

4. Lay garbanzo beans in a single layer on a baking sheet. Drizzle with extra virgin olive oil and bake 25-35 minutes. Check on them and shake the baking sheet every 10 minutes or so. I stirred them up each time. When they are done they will be golden brown and crunchy. (Not break your teeth crunchy though! ) Just keep an eye on them the last 10 minutes or so that they don’t burn.

Enjoy!

Blueberry Pancakes

Every so often we get that craving for pancakes on the weekend. But trying to watch the carb and calorie intake makes it tough. This recipe only has 4 grams of carbs per serving! No joke. And they are actually very good! I know many of us have tried the “Atkins” pancake mix, or other low-calorie low carb mix over the years and they were all just a little on the bland side. Not this recipe, which I got from “George Stella’s Livin’ Low Carb” book. I actually use this cookbook quite a lot. This coming from a true carb hound. The recipes are great! This recipe I actually had all the ingredients so we tried them out. It actually calls for heavy cream and I didn’t have any so we used half-and-half instead and it was great. The other minor ingredient I actually did not have on hand was baking powder! So I found my ‘substitution’ chart and made my own! Just combine ½ teaspoon cream of tartar and ¼ teaspoon of baking soda. Voila, baking powder. And since I only needed ¼ teaspoon of baking powder it was perfect. Also, usually we have the sugar-free syrup in the house for the pancakes and waffles we sometimes have, but this time we used the amber agave nectar!

Delicious and so much better for you! We also have the light one as well. Found it cheap at Marshall’s! Go figure!

INGREDIENTS:

Cooking spray or butter (for pan)

2 large eggs

½ cup heavy cream (I used half-and-half and it was fine)

¼ cup water

1 teaspoon vanilla extract

½ cup soy flour

2 tablespoons sugar substitute (Splenda recommended)

1 tablespoon wheat or oat bran (I used wheat)

¼ teaspoon baking powder

½ cup fresh or frozen(thawed) blueberries

DIRECTIONS:

1. Grease a griddle or large skillet with cooking spray or butter and heat over medium heat for at least 5 minutes. The griddle should be very hot so that the pancakes don’t stick.

2. Mix all the ingredients except for the blueberries in a blender or food processor for about 15 seconds. Stop and scrape the sides and mix for another 15 seconds until well blended.

3. Pour about 12 little cakes onto the hot griddle (they should be about the size of the bottom of a soda can). Wait for the pancakes to bubble and then sprinkle with a few blueberries on each of them. Cook for a little longer, then flip with a spatula and cook for a few more minutes, until both sides are slightly browned. Serve hot with melted butter and syrup of your choice! You may have to do this in a couple batches.

Makes about 12 small pancakes. You can use other berries also just make sure you cut them up small enough to about the size of the blueberries.

Dining with Donald

Donald on Dining in and Out.

Cruise Ship Recipes at Home

How do I Make That?

Rachael Ray

It's Not Just Popcorn!

Joanne Eats Well With Others

It's Not Just Popcorn!

Garlic Girl

It's Not Just Popcorn!

BuzzFeed - Tasty

It's Not Just Popcorn!

An Edible Mosaic™

It's Not Just Popcorn!

StephenKing.com - Latest News

It's Not Just Popcorn!

Food52

It's Not Just Popcorn!

Big Bear's Wife

It's Not Just Popcorn!

Cinnamon Spice & Everything Nice

It's Not Just Popcorn!

The Weekend Gourmet

It's Not Just Popcorn!

Skinnytaste

It's Not Just Popcorn!

What's Cooking at the Genua's?

It's Not Just Popcorn!

Chef in Training

A great place to find easy, delicious and family friendly recipes.

The Pioneer Woman

Plowing through Life in the Country...One Calf Nut at a Time

that's what she eats.

if you want to know what she said, you have to know what she eats.

Simply Recipes

It's Not Just Popcorn!

It's Not Just Popcorn!

overdeepblueseas

OVER DEEP BLUE SEAS BLOG @ WordPress.com

Sluggo's Escapades

What's Sluggo up to today?

RavieNomNoms

A Girl, Her Blog, and Lots of Food Pictures!

%d bloggers like this: