Splenda splendor: delicious low- and no-sugar dishes

Better Nutrition, Nov, 2004

Sweet and Spicy Shrimp

SERVES 4

1/4 cup soy sauce
2 tsp. Splenda Granular
2 tsp. cornstarch
1/2 tsp. crushed red pepper
1/2 tsp. sesame or peanut oil
1 small onion, sliced
1 small green bell pepper,
  sliced
1 medium-sized carrot, thinly
  sliced (1/2 cup)
3/4 lb. uncooked, peeled, deveined
  large shrimp, thawed if frozen

1. Mix soy sauce, Splenda, cornstarch
and red pepper in a small
bowl. Set aside.

2. Heat oil in 10-inch skillet over
medium-high heat. Cook onion,
bell pepper and carrot 2-3 minutes,
stirring occasionally, until
crisp-tender.

3. Stir in soy sauce mixture and
shrimp. Cook 3-5 minutes, stirring
occasionally, until shrimp are pink
and firm and sauce is thickened.

PER SERVING: 110 CAL.; 14G PROT; 1.5G TOTAL
FAT (0G SAT FAT); 8G CARB; 120MG CHOL.;
1,180MG SOD; 1G FIBER; 0 SUGARS

Stephan Pyles' Chilled
Shrimp and Jicama Soup
with Basil

SERVES 8

Award-winning chef Stephan Pyles
is acknowledged as one of the
founding fathers of Southwestern
cuisine and was the first Texan
inducted into Who's Who of Food
and Wine in America.

2 medium-sized cucumbers, peeled,
  seeded and chopped
1/4 cup balsamic vinegar
2 Tbs. Splenda Granular
2 1/4 tsp. salt
1 lb. jicama, peeled and cot into
  small dice (about 1 3/4 cups)
8 oz. small raw shrimp, peeled
  and deveined
1/2 tsp. cayenne
2 tsp. olive oil
2 1/2 cups low-fat sour cream
2 1/2 cups 2% milk
1/2 cup chopped basil
1 medium-sized red bell pepper,
  roasted, peeled and cut into
  1/4-inch by 1-inch strips
1 medium-sized yellow bell pepper,
  roasted, peeled and cut into
  1/4-inch by 1-inch strips

1. Puree the cucumbers with the
balsamic vinegar in a food processor
for about 1 minute, or until smooth.
Pour cucumber puree into a large
bowl. Add Splenda and 2 teaspoons
salt. Stir well. Add jicama and stir.

2. Put the shrimp in a medium
bowl, and sprinkle with 1/4 teaspoon
salt and cayenne. In a large skillet
over high heat, heat the olive oil
until lightly smoking. Add the
shrimp, and cook until they turn
pink, about 2 minutes. Remove the
shrimp, and set aside.

3. Spoon the sour cream into a
large bowl. Add the milk slowly
while blending with a wire whisk.
Add the cucumber and jicama mixture,
shrimp, basil and the roasted
peppers, and combine. Chill thoroughly,
and serve.

PER SERVING: 280 CAL; 15G PROT; 16G, TOTAL
FAT (9G SAT FAT); 19G CARB; 105MG CHOL;
640MG SOD; 3G FIBER; 8G SUGARS

Hans Rockenwagner's
German Apple Pancakes

MAKES 4 LARGE PANCAKES (8 SERVINGS)

Award-winning chef Hans Rockenwagner
is the owner of two top
California restaurants, Rockenwagner
in Santa Monica and Ballona
Fish Market in Marina del Rey.

1 Tbs. ground cinnamon
3 Tbs. sugar
1/2 cup all-purpose flour
1 Tbs. baking powder
1/2 tsp. baking soda
3 tart apples
4 large eggs
1/2 cup 2% milk
1 cup Splenda Granular
3 egg whites
4 Tbs. butter

1. Preheat oven to 350F.

2. Mix the cinnamon and sugar
together; set aside.

3. Sift together the flour, baking
powder and baking soda; set aside.

4. Peel, core and slice the apples.

5. Combine eggs, milk and Splenda
in a food processor.

6. Whip egg whites in a separate
bowl to soft peaks. Gently fold egg
whites into the egg mixture. Add
flour mixture into the batter, and
gently fold until well mixed.

7. Melt one tablespoon of butter
over medium heat in a medium-sized
10-inch ovenproof frying pan.
Add apples and one tablespoon of
the cinnamon-sugar mixture. Cook
until apples begin to brown. Pour 1/4
of the pancake batter into the pan.

8. Place pan in oven, and bake 12 to
15 minutes, or until firm.

9. Remove pancake from pan by
turning upside down onto a plate.

10. Garnish with fresh fruit or
creme fraiche, if desired.

PER SERVING: 200 CAL; 6G PROT; 9G TOTAL FAT
(4.5G SAT FAT); 24G CARB; 125MG CHOL;
380MG SOD; 2G FIBER; 13G SUGARS

Cranberry-Apple Relish

MAKES APPROX. 20 1-OZ. SERVINGS

1 12-oz. bag fresh cranberries
1 cup Splenda Granular
1 cup water
3 Tbs. orange juice concentrate
1 medium apple, peeled, cored
  and diced
1/2 cup golden raisins

1. Put cranberries, Splenda, water
and orange juice concentrate in a
medium-sized saucepan. Bring to a
boil, and boil 3 to 4 minutes, or until
mixture starts to thicken and liquid
has reduced by about half.

2. Remove from pan, and put in
bowl. Cover, and refrigerate 2 to 3
hours or overnight.

3. Add diced apple and half of the
raisins to cranberries. Stir well.
Refrigerate until ready to serve. Just
before serving, sprinkle remaining
raisins over cranberries as a garnish.
Serve chilled as an accompaniment
to roasted meats or poultry.

PER SERVING: 25 CAL; 0G PROT; 0G TOTAL FAT
(0G SAT FAT); 6G CARB; 0MG CHOL; 0MG SOD;
1G FIBER; 4G SUGARS

Hans Rockenwagner's Soy
Marinated Chicken Breasts
with Grilled Asparagus

SERVES 4

This tasty recipe has a 31 percent
reduction in calories, a 76 percent
reduction in carbohydrates and a
92 percent reduction in sugars
compared to a traditional recipe.

1/2 cup Splenda Granular
1 1/2 cups light soy sauce
1/2 cup sesame oil
10 cloves garlic
4 oz. chopped fresh ginger
4 oz. fresh, chopped lemon grass
2 green scallions, chopped
4 boneless, skinless chicken breasts
20 asparagus spears, trimmed

1. Combine Splenda, soy sauce,
sesame oil, garlic, ginger, lemon
grass and scallions in a medium
bowl. Stir well. Add chicken breasts,
and marinate 7 hours or overnight.

2. Remove chicken breasts from
marinade. Grill 10 to 15 minutes, or
until thoroughly cooked. Grill
asparagus 3 to 4 minutes, or until
crisp-tender.

PER SERVING: 210 CAL; 29G PROT; 6G TOTAL
FAT (1G, SAT FAT); 7G CARB; 70MG CHOL;
980MG SOD; 2G FIBER; 2G SUGARS