My funds are low this week and I was looking for sumthin cheap and easy (like me) to make.
Found a 1lb canned ham in the pantry and hubby ALWAYS has legumes up the ying yang...so

Red Kidney Beans, 3 cup (one bag soaked over night once soaked they are more like 6 cups) or use 4 cans of kidney beans
Canned Ham, 16 oz diced
2 cans low sodium diced tomatoes
Tomato Paste,2 small cans
Onions, raw, 2 cups chopped (one very large onion)
Decaffeinated Coffee...disolve 2 tsp of instant coffee crystals in 1/2 cup hot water, (I like my beans thick but if you want them soupier add a bit more wate
Vinegar, 1/3 cup
1/2 c sugar free maple syrup  (this replaces the brown sugar or molasses)
4 diced strips of turkey bacon (uncooked)

If using dry beans soak them overnight and cook them really well first.  In a large pan add diced onion, diced ham, canned tomatoes and beans...mix the tomato paste in a small bowl with the vinegar, malpe syrup and coffee mixture then add to the pot and sir well.  I let the pot cook on low for at least 30 minutes to heat through.

Stats are for 1 cup serving.... this recipe makes 10 servings...Notice the FIBER! (Remember "Blazing Saddles"?)

Nutrition Facts   Ham and Beans
10 Servings
Amount Per Serving
Calories		213
Total Fat		5.2g
	Saturated Fat	1.6 g
	Polyunsaturated Fat	0.4 g
	Monounsaturated Fat	0.5 g
Cholesterol		46.0 mg
Sodium		774.0 mg
Potassium		342 mg
Total Carbohydrate		39 g
	Dietary Fiber	19.8 g
	Sugars	7.3 g
Protein		20.9 g

Carbquik baking mix, 1 and 1/3cup
Ground flax seed, 1 tbs
Poppy seeds, 1tbs
EAS premium protein Powder, (6 scoops= 1 and 1/2cup)
Splenda granular, 1 cup
Baking Powder, 3tsp
Kraft Jello-o Brand Fat Free/sugar free lemon Pudding prepared with skim milk ,  2 Serving (1 cup)
Egg Beaters, 1/2 cup
Water, 1 and 1/4 cup
Lemon extract 1 tsp

Put dry ingredients in large bowl

Mix pudding, water, egg substitute and lemon extract in a small bowl then add to the dry ingredients and mix until combined well.
Pour batter into a greased(cooking spray) baking pan (I use a large spring form pan) and bake at 350 for 35 minutes or until tooth pick comes out clean.

divide cake into 8 "pie" servings

Nutrition Facts   Lemon poppy seed protein carbquik cake
8 Servings
Amount Per Serving
Calories		143.8
Total Fat		4.9 g
	Saturated Fat	1.0 g
	Polyunsaturated Fat	0.3 g
	Monounsaturated Fat	0.1 g
Cholesterol		27.0 mg
Sodium		415.2 mg
Potassium		183.3 mg
Total Carbohydrate		19.3 g
	Dietary Fiber	7.7 g
	Sugars	8.4 g
Protein		15.7 g

Vanilla protein  cake made with carbquik and topped with with straberry sauce...I also top it with cool whip or lite whip cream....soooo goooood

CAKE
1 and 1/3 cup carbquik
6 scoops of EAS vanilla protein powder (1 1/2 cup)
3tsp baking powder
1 3/4 cup splenda (you can supstitute 3/4 c davinci syrup for 3/4 c splenda but remove 3/4 cup of water if you do)
1 cup prepared no fat sugar free jello pudding (vanilla)
1/2 cup egg beaters
1 and 1/4 cups water
1 tbs vanilla extract

Pre heat oven to 350
put all dry ingredients in a large mixing bowl
then mix all wet ingredients in a small bowl....then add to the dry...I use a whisk to combine well
spray large round pan with non stick spray...I use a large springform pan

Bake for 30-35 minutes until toothpick comes out clean....dont over bake or it may be dry.

set pan on a cooling rack and cover it loosly with aluminum foil to capture moisture as it cools then cover cake and refrigerate for storage.

8 Servings Cake stats
Amount Per Serving
Calories		121.3
Total Fat		3.8 g
	Saturated Fat	0.9 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		26.4 mg
Sodium		440.2 mg
Potassium		157.5 mg
Total Carbohydrate		17.8 g
	Dietary Fiber	7.3 g
	Sugars	6.9 g
Protein		14.8 g

Strawberry sauce
3 cups of frozen strawberries
3 tbs of lemon juice
2 cups of water plus 1/2 cup water to liquify cornstarch before adding to hot mixture
3 tbs of corn starch
(a few drops of red food coloring...optional...for appearance only)

put strawberries, water and lemon juice in a pan ontop of the stove and bring to a boil...scoop out strawberries and blend to liquify/puree or chop depending on how you want it...  take the 1/2 cup cold water and mix compeletly with the cornstarch in a small dish before adding cornstarch to the to hot mixture...let this simmer at almost boiling for several minutes stirring to thicken...you want it to thicken to the consistance of duck sauce or thicker as you like it.  Then return the strawberries to the thickening liquid and let it cool.  Refrigerate unused sauce
makes about 10 1/3 cup servings

Nutrition Facts   strawberry sauce..1/3c serving
10 Servings
Amount Per Serving
Calories		32.7
Total Fat		0.1 g
	Saturated Fat	0.0 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		0.0 mg
Sodium		2.4 mg
Potassium		101.9 mg
Total Carbohydrate		8.5 g
	Dietary Fiber	1.4 g
	Sugars	3.1 g
Protein		0.3 g

Carbquik Chocolate Protein Cake

Ingredients

-Carbquik baking mix, 1 cup
-Baking powder 3 tsp
-Cocoa, dry powder, unsweetened 1/2 cup
-EAS premium protein Chocolate, 70 gram...(4 scoops=1 cup)
-Splenda granular 1 cup
-Kraft Jello-o Brand Fat Free Sugar FreeChocolate Pudding mix prepared with fat free milk (1 cup)
-Egg substitute, liquid (Egg Beaters), 1/2 cup
-Water, tap, 1/2 C 
3/4 c Davinci sugar free syrup..(any flavor... I have used Almond, coconut or german chocolate flavors)

Directions

Put all dry ingredients in a large bowl

Mix pudding, egg beaters, water and Davinci syrup in a small bowl then add to dry ingredients and mix until combined

Pour batter into a greased baking dish (spray with non stick spray) I use a 24cm round glass baking dish
Bake at 350 for 30-35 minutes or until tooth pick inserted in center comes out clean.
I often cover the cooling cake with aluminum foil when it is almost completely cool to capture moisture... remove foil when completely cooled and pat of excess moisture. Cut into 8 servings and cover...I refrigerate mine


***Can be topped with no sugar added cherry pie filling for a black forrrest flavor (not included in nutritional stats)***

Number of Servings: 8

 

 

Nutrition Facts   Carbquik Chocolate Cake
8 Servings
Amount Per Serving
Calories		104.8
Total Fat		3.6 g
	Saturated Fat	1.1 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.2 g
Cholesterol		17.7 mg
Sodium		400.9 mg
Potassium		214.4 mg
Total Carbohydrate		18.4 g
	Dietary Fiber	7.3 g
	Sugars	6.7 g
Protein		11.7 g