Salmon in a pouch (Salmon Fillet en Papillote), deconstructed!

I have been cooking cod and other white fish in a pouch for years, primarily because it was a healthy alternative to frying in oil or sauteeing in butter.  

This cooking technique leaves the fish moist and flavorful.  But a pouch also allows you to add vegetables and grains of your choice.  When the fish is done, so are your sides. 

When I was presented with steaks from a huge Coho salmon, caught that day from Lake Michigan, I again turned to the pouch.   More experienced chefs may use parchment paper, but for some reason my fingers have been unable to craft that carefully rolled seal.  I use foil instead. 

This recipe is already quite healthy, so only a few changes were made to adjust for dietary concerns. 

Jane's salmon in a pouch

2 salmon fillets, ½ to ¾ inches thick, skin removed

2 lemons or limes

1 c. brown rice

1/2 c. chicken broth

1/4 c. white wine

1/4 c. fresh lemon juice

1/4. c. chopped tomatoes

1/4 c. chopped red onion

1/4 c. diced red pepper

1 clove roasted garlic, smashed

Optional:  1/4 c. chopped spinach

Optional:  1 TB. capers or chopped green olives

12 stalks asparagus, sugar snap peas, or string beans

A carrot or parsnip

1 tsp. dried thyme

Salt and pepper to taste

Olive oil

Preheat the oven to 400 degrees.

Juice one lemon.  Thinly slice the remaining lemon, and set aside.  In a bowl, add the rice, chicken stock, wine, lemon juice, tomatoes, garlic, onion, and if desired, spinach and/or olives/capers.  Set aside.   Lightly sprinkle both sides of the salmon fillets with salt and pepper.   Set aside.  Julienne a carrot or parsnip.  Set aside. Tear off two sheets of aluminum foil, approximately 18 inches long.  Using a basting brush, lightly cover one side with olive oil.  

Drain the rice mixture, preserving the liquid.  Spoon half of the rice mixture in the center of each sheet of foil.  Place the salmon fillets on top.  Top with the thyme, asparagus, carrots, and lemon slices. Lightly drizzle olive oil on top.  Fold the foil in half and seal each packet on all sides, leaving about a two-inch opening.  Carefully pour half of the preserved liquid in each packet and seal.   

Place on a baking sheet.  Bake at 400 degrees for 25 minutes.  Carefully unroll one end of the pouch and test the fish for doneness, using a long-handled knife or fork.  (The escaping steam will be hot.)  It should be flaky, but moist.  Immediately cut each pouch open and serve. 

Jane's salmon in a pouch 

2 salmon fillets, ½ to ¾ inches thick, skin removed

>Health alert:  If salmon presents a dietary concern, it may be replaced with any type of fish, or poultry. 

2 lemons or limes

1 c. brown rice

>Health alert:  If brown rice presents a dietary concern, if may be replaced with any grain, such as quinoa or faro. 

>Ingredient alert:  The brown rice used in this recipe does not need to be precooked.  However, that may not be the case with other grains.  Be sure to read the cooking instructions carefully to determine whether pre- or partial pre- cooking is necessary. 

1/2 c. chicken broth 

>Fat alert:  Chicken broth can be high in fat.  If fat is a concern, many reduced-fat and fat-free options are available. In the alternative, the broth may be replaced with water. 

1/4 c. white wine

>Health alert:  Wine can be high in sugar.  If sugar, or alcohol, presents a dietary concern, the wine may be eliminated and replaced with any liquid. 

1/4 c. fresh lemon juice

1 clove roast garlic, mashed

1/4 c. chopped tomatoes

1/4 c. chopped red onion

1/4 c. diced red pepper

1 roasted garlic clove, smashed

Optional:  1/4 c. spinach

Optional:  1 TB. capers or chopped green olives

12 stalks asparagus, sugar snap peas, or string beans

1 carrot or parsnip

1 tsp. dried thyme

Salt and pepper to taste

Olive oil

>Fat alert:  Olive oil is fat.  In this recipe, it is used to prevent the fish and other ingredients from sticking to the foil, and to flavor the fish.  A light touch of cooking spray may be used to grease the foil.   To season the salmon, simply eliminate the olive oil, or replace it with a drizzle of balsamic or white wine vinegar. 

(Follow the baking instructions above.)

Mac n' cheese, deconstructed!

A while ago, my younger sister asked me to deconstruct mac n' cheese.  I thought she was nuts!  After all, melted cheese, butter, and cream is what makes this pasta dish the ultimate comfort food.  I wasn't sure I could effectively eliminate much of all that luscious goodness and still create a dish that satisfied the palate.

My experiments began with a hard look at the “blue box.”  What was it about this concoction that kids loved?   One day, I tried adding only half of the cheese packet, and a little more milk and butter.  No one noticed!  The" light bulb" went on.  Maybe it wasn't the cheese, but the creamy sauce, that kids loved.

Obviously, if the cheese flavor had not been essential to the dish, a healthy transformation would have been much easier.  Cheese is high in fat.  But some reduced-fat cheeses are rubbery, and don't melt well.  If the sauce was creamy enough, however, just a hint of cheese was actually more delicious and more satisfying than the cloying sauce created by the blue box.  Bacon, spinach, garlic, and onions added even more depth of flavor.  

Of course, the cheeses and other ingredients I add are only suggestions.  Use the cheeses and vegetables your family prefers.  After all, they have to eat it!

Jane’s bacon and spinach mac n’cheese

4 c. pasta, cooked and drained

4-6 strips bacon, fried and crumbled

1-2 c. frozen chopped spinach, thawed and drained

1 can cheddar cheese soup

1 c. finely chopped yellow onion

1 c. shredded sharp cheddar cheese

1 c.  shredded Parmesan cheese

½ c. shredded Monterey or Pepper Jack cheese

1  c. half and half

1 TB. minced garlic

Salt and pepper to taste

Optional:  Pinch cayenne pepper or red chili flakes

Optional:  Additional cooked veggies, such as roasted red peppers, broccoli, pea pods, corn, or cauliflower

In a large saucepan, fry the bacon.  When crispy, remove the bacon from the pan and let drain on a paper towel.  To the bacon drippings, add the onion and sauté until translucent.  Add the garlic and spinach, and cook another two minutes.  Add the soup and cream, and blend well.   Add the cheese, and stir.  Let simmer until all of the cheese melts and the mixture is smooth.  If you prefer a thinner cheese mixture, add more milk.

Remove the pan from the heat.  Add the macaroni, and one-half of the crumbled bacon.  Stir well.  (If you prefer more veggies, add them at this point.)  Cover, allowing the pasta to warm. Toss with the remaining bacon and serve.

Jane’s bacon and spinach mac n’ cheese, deconstructed

4 c. pasta, cooked and drained 

>Health alert:  Pasta can be very high in carbohydrates, salt, and sugar. Some of the product labeling is extremely deceptive!  Check the ingredients carefully when selecting any type of pasta.  (Just because pasta is labeled “whole wheat “or “vegetable” does not mean it is a healthier alternative!)   Tasty and healthy pasta alternatives include spaghetti squash, zucchini ribbons, rice pasta, quinoa, whole grain pasta, and black bean pasta.  Gluten-free pasta can also be used.

4-6 strips bacon, fried and crumbled 

>Fat alert:  Bacon is high in fat.  In this recipe, crumbled bacon and bacon fat are used.  The crumbled bacon may be replaced with turkey bacon or crisped Prosciutto.  In the alternative, the bacon may be replaced with a lean ham, ground turkey or chicken, or simply eliminated. Bacon fat is used to sauté the onions, garlic, and spinach,  and may be replaced with vegetable oil or a light touch of any cooking spray. 

1-2 c. frozen spinach, thawed and drained

1 can cheddar cheese soup

>Fat  alert:  Cheddar cheese soup is high in fat.  Fortunately, many alternatives are available.  Campbell’s makes a "Health Request" cheddar cheese soup, as well as a 98% fat-free broccoli cheese soup.  (If that is your selection, you may want to substitute broccoli for spinach.)  In the alternative, use 2 cups of reduced-fat chicken or vegetable stock thickened with cooked cauliflower puree.  Vegetable stock thickened with corn starch, gelatin, or Agar Agar may also be used.

>Health alert:  Cheddar cheese soup is also high in salt.  If this is a dietary concern, the best option may be to make your own.  Then you can control the salt content.  See the recipe below.

>Health alert:  Cheddar cheese soup is usually made with dairy products, and sometimes, contains wheat.  If either is a dietary concern, seek a vegan version of the soup or make your own, using appropriate dairy-free and/or gluten-free products.

>Ingredient alert:  Cheddar cheese soup adds a creamy and thicker texture to this recipe.  If it is replaced, it may be necessary to add more cheese or use a thickening agent.  (See the suggestions above.)

1 c. finely chopped yellow onion

1  c. shredded sharp cheddar cheese 

>Fat alert:  Cheese is high in fat.  Fortunately, low or reduced-fat versions of shredded cheddar are available.  In the alternative, the amount of cheese may be reduced by half.

>Health alert:  Cheese is high in salt.  If salt is a concern, check the labels carefully. In the alternative, a lower-salt cheese, such as fresh mozzarella, may be used.   Check the labels carefully.

>Health alert:  Many cheeses are made from dairy products.  If dairy is a dietary concern, vegan cheeses that melt well are available.

>Ingredient alert:   Some lower-fat cheeses may melt more slowly, or not at all. Test a low or no-fat selection by putting a small amount in milk and microwaving it for a minute.   In the alternative, a low or no-fat ricotta, cottage, or cream cheese may be mixed with a small amount of cheddar to maintain the melting, creamy texture.

1 c.  shredded Parmesan cheese

>Fat alert:  Parmesan cheese is high in fat, but reduced-fat varieties are available.  In the alternative, the amount used may be reduced by up to a half.

>Health alert:  Parmesan cheese is high in salt. Low-sodium varieties are available. In the alternative, the amount used may be reduced by up to half, or a lower sodium cheese may be used.

>Health alert:  Parmesan cheese is a dairy product.  If this is a concern, vegan substitutes are available. 

1 c. half and half

>Fat alert:  Half and half is high in fat.  Reduced and no-fat versions are available.  In the alternative, the half and half may be replaced with any variety of milk.

>Health alert:  If dairy products are a health concern, the half and half may be replaced with a soy milk product.  In the alternative, boil cauliflower in vegetable broth and puree. 

1 tsp. minced garlic

Salt and pepper to taste
Optional:  Pinch cayenne pepper or red chili flakes

Optional:  Additional cooked veggies, such as roasted red peppers, broccoli, pea pods, corn, or cauliflower

Low-fat condensed cheese soup

4 c. reduced-fat or fat-free chicken or vegetable broth

1 tsp. seasoning salt

1 can fat-free evaporated milk

2 c. low or no-fat shredded cheddar cheese

¼-1/2 c. thickening agent

1 tsp. seasoning salt

Pinch cayenne pepper or crushed red chili peppers

Optional:  2 TB. light beer

In a sauce pan, bring the broth, evaporated milk, and thickening agent to a boil.  Remove from the heat.  Add the cheese and spices, and stir until well blended.  Cover and let sit until the mixture thickens, about five minutes. (Note:  A can of soup usually contains about two cups.)

Blueberry muffins, deconstructed!

With school right around the corner, I have begun looking for recipes that fit into the “thaw, grab and go” department.  Naturally, my thoughts turned to muffins. 

There is nothing better than a warm muffin, slathered in butter, to start off the morning!   But if you have a teenager, you’ve probably discovered that the time allotted for breakfast in the morning is zero.  Most mornings, my son jumps in the shower, throws on some clothing, and runs out to the school bus, hair still dripping wet!   The solution?  Warm the muffin, wrap it in a couple of napkins, and hand it off as your child runs out the door!  They’ll be the envy of everyone on that school bus! 

While most muffins are filled with lots of sugar and butter, but with a little experimenting, you can produce a healthier version.  (Though a little sugar might provide a much needed energy boost for a sleepy teenager!)

Jane’s blueberry muffins

¾ c. melted butter

1 ½ c. brown sugar

3 large eggs

1 c. lemon yogurt

¼-½ c. milk

1 TB. vanilla

2 c. flour

½ c. quick cooking oats

1 tsp. cinnamon

2 tsp. baking powder

½ tsp. baking soda

½ tsp salt

2 c. frozen blueberries

Optional:  Cinnamon, brown sugar, oats, and/or chopped nuts

Preheat the oven to 350 degrees. 

Blend the butter, brown sugar, yogurt, vanilla, ¼ c. milk, and eggs.  Add all the dry ingredients.  Let the mixture sit, about 10 minutes.  If the mixture is too thick, add more milk until the batter has a cake mix consistency.  Add the blueberries. 

Add cupcake liners to a muffin pan.  Lightly grease the alleys between the cups.  Spoon the batter into the liners until full.   If desired, sprinkle with a topping consisting of oats, brown sugar, cinnamon and/or nuts.

Bake 20-25 minutes, until the tops are golden brown, and a toothpick comes out clean.

If freezing, wrap each muffin in plastic wrap and store in the freezer in a freezer storage bag or container.  To thaw in the microwave, cut the muffin in half, and spread each half with butter.  Microwave for approximately 15 seconds, until the butter is melted.  (Note:  Let the muffin absorb the butter before wrapping the muffin “to go.”)

Jane’s blueberry muffins, deconstructed

¾ c. melted butter

>Fat alert:  Butter is fat.  If fat is a dietary concern, substitute 1/3 cup of applesauce or prune puree, or ¾ cup of pureed white navy beans.  

>Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, an equal amount of margarine, shortening, or vegetable oil may be used.  

>Ingredient alert:  Butter not only adds flavor, it also adds texture.  For this recipe, while white navy bean puree created the best cake-like texture.  Vegetable oil created a more dense, flatter texture.

1 ½ c. brown sugar 

>Health alert:  If sugar is a concern, a comparable amount of sugar substitute, or honey, may be used.   

>Ingredient alert:  The use of a sugar substitute will affect the texture of the muffins.  Substituting only half of the sugar, or reducing the amount of sugar, brings the best result. 

3 large eggs 

>Health alert:  If whole eggs are a concern, 6 egg whites or a comparable amount of egg substitute may be used.  

>Ingredient alert:  Use of an egg substitute may result in a more dense and flatter muffin.  However, whipping the egg whites before adding them to the batter will create a lighter texture.

1 c. lemon yogurt

>Fat alert:  Yogurt can be high in fat.  If fat is a concern, check the labels carefully.  A lemon-flavored Greek Yogurt may be the best choice.  

>Ingredient alert:  Fat and sugar seem to be a trade-off with yogurt.  “Light” can mean low-fat, but high in sugar.  “Sugar-free” can mean low in sugar, but high in fat. Sometimes, the best choice is Greek yogurt.  Check the labels carefully. 

¼-½ c. milk

>Fat alert:  Milk is high in fat.  A low-fat milk or water may be substituted.

1 TB. vanilla

2  c. all-purpose or cake flour

>Health alert:  If white flour is a dietary concern, an almond, hazelnut, bran, whole wheat, whole grain, white bean, or gluten free flour may be used.  

>Ingredient alert:  Almond and hazelnut flours are made from ground nuts.  If nuts, or fat, are a dietary or allergy concern, they should be avoided.  

>Ingredient alert:  Bran, whole wheat, or whole grain flour can create a more dense texture.  It may be necessary to thin the batter with additional milk or water. 

½ c. quick cooking oats 

>Health alert:  The oats in the recipe are intended to increase the amount of fiber.  If oats present a dietary concern, any flour, or ground or crushed flax seed, bran, or rice product may be used.

1 tsp. cinnamon

2 tsp. baking powder

½ tsp. baking soda

½ tsp salt

2 c. frozen blueberries

Optional:  Cinnamon, brown sugar, oats, and/or chopped nuts

(Follow the instructions above.)

Chicken parmesan, deconstructed!

Chicken parmesan was one of the first dishes I made as a young cook.  It was a dish I had enjoyed at restaurants, and I was delighted when a local sub shop offered it on a bun!

It was also one of the first dishes I made without a recipe. And after a couple of attempts, I had perfected the crusted chicken breast, and figured out the appropriate cheese to sauce ratio.  I thought I was one smart cook!

I continue to make this dish today.  Boneless, skinless chicken breasts, pasta sauce, and mozzarella cheese are usually on hand, so this has become a “fallback" meal.  It’s something I make when unexpected guests come calling, or I can’t think of anything else to serve for dinner! 

Unfortunately, chicken parmesan is also a dish that is high in fat!  But with a few simple substitutions, dietary threats can be minimized, without sacrificing taste.

Chicken parmesan

4 skinless, boneless chicken breasts

1 c. Panko bread crumbs

½ c. flour

½ c. grated Parmesan

2 eggs, beaten

1 TB. water

1 tsp. salt, pepper and garlic powder

Optional:  1 tsp. crushed red pepper

3 TB.olive oil

1 c. tomato sauce

4 tsp. torn basil leaves

1 c. shredded mozzarella cheese

Place the chicken breasts on a cutting board and cover with plastic wrap.  Using a meat mallet or a heavy frying pan, pound until approximately ½” thick.  Set aside.

Set out three shallow bowls out on a table or counter. In the first, add the flour and 1 teaspoon each of salt, pepper and garlic powder.  To the second bowl, add the eggs and water, beating the mixture until frothy.  To the third bowl, add the bread crumbs and Parmesan cheese.  Add seasonings to taste.  (Note:  I usually season the bread crumbs with salt, red pepper, crushed marjoram, and crushed rosemary.)

Using tongs, or a clean hand, dredge each chicken breast in the seasoned flour, shaking off any excess.  Dip in the egg mixture, allowing any excess to drip off.  Dredge in the seasoned bread crumbs, and place on a plate or rack.

Preheat the oven to 450 degrees.  Lightly grease a 9” x 11” baking dish and set aside.

Heat the olive oil in a large skillet.  The oil should be hot enough to brown a test drop of breading. Add the chicken breasts to the pan and fry until golden brown, about four minutes on each side.

Place in the baking dish.  Place a large spoonful (1/4 cup) of tomato sauce on top, and sprinkle with ¼ cup mozzarella cheese and 1 teaspoon basil.  Bake about 15 minutes, until the cheese is melted.  Serve on top of a few spoonfuls of sauce or pasta with sauce.

Chicken parmesan, deconstructed

4 skinless, boneless chicken breasts

1 c. Panko bread crumbs 

>Health alert: While traditional Panko bread crumbs tend to be made from white bread, a whole wheat version is available.  If, after checking the label, dietary concerns remain, substitute with a bread, cracker or cereal what is acceptable, and crush it into crumbs. 

½ c. flour

>Health alert: If white flour is a dietary concern, if may be replaced with any whole wheat or whole grain, white bean or gluten-free flour, or corn meal.  In the alternative, it may be eliminated.

>Ingredient alert: The flour is used in this recipe to make the egg adhere to chicken, as well as create a crispy crust. 

½ c. grated Parmesan

>Fat alert:  Parmesan cheese is high in fat, but reduced-fat varieties are available.  In the alternative, the amount used may be reduced by up to a half. 

>Health alert:  Parmesan cheese is high in salt. Low-sodium varieties are available. In the alternative, the amount used may be reduced up to half. 

>Health alert:  Parmesan cheese is a dairy product.  If this is a concern, vegan substitutes are available. 

>Ingredient alert:  This is a recipe for chicken parmesan.  Parmesan is an essential ingredient. 

2 eggs, beaten

>Health alert: If whole eggs are a dietary concern,  the eggs may be replaced with egg whites or an egg substitute.

1 TB. water

1 tsp. salt, pepper and garlic powder

Optional:  1 tsp. crushed red pepper

3 TB. olive oil

>Fat alert:  Olive oil is a fat.  If this is a dietary concern, consider eliminating the frying process, and baking the chicken breasts for an additional 15 minutes instead. 

1 c. tomato sauce

>Health alert: Commercial tomato sauces can contain all sorts of bad ingredients:  fat, sugar, salt, MSG,  Check labels carefully.  In the alternative, make your own, using the recipe below.

4 tsp. torn basil leaves

1 c. shredded mozzarella cheese

>Fat alert:  Mozzarella cheese is high in fat.  However, reduced fat and no-fat versions are available.  For example, fresh whole milk mozzarella cheese is higher in fat than a low-moisture skim milk version.  However, it is important to check labels carefully.  In the alternative, the amount of cheese used may be reduced. 

>Health alert:  While many versions of mozzarella cheese are low in salt and sugar, it is important to check the labels carefully.  Some food processors believe adding more salt or sugar boosts the flavor of the cheese.   

>Health alert:  Mozzarella cheese is generally made with milk.  If dairy products are a concern, vegan substituted are available.

 (Follow the instructions above.)

Roasted tomato sauce

1 sweet onion, peeled and quartered

4 garlic cloves, peeled

8 oz. container (approximately 24) cherry tomatoes, sliced in half

Salt, pepper and crushed red pepper

Optional:  1 TB. chopped olives or capers

Olive oil

Pinch sugar

Lightly grease a cookie sheet with olive oil.  Place the onion, garlic cloves, and tomatoes on top.  Sprinkle again with olive oil and toss.  Lightly season with salt, pepper and crushed red pepper.  Roast at 425 degrees for 10-15 minutes, until the vegetables just start to brown.

Spoon all vegetables into a blender and add a pinch of sugar.  Pulse until vegetables are chopped and still chunky, not pureed.  Taste and season as desired.

Cinnamon pecan coffee cake, deconstructed!

When I clerked for a judge on the Missouri Court of Appeals, I was often greeted in the morning by the smell of warm baked goods wafting through the library.  Our librarian, who hailed from the deep South, was an incredible baker.  When she graced us with one of her delectable treats, the pan was always scraped clean by 9 a.m.  Those who dallied, lost.

Since those days, I have adjusted the recipe slightly, and sometimes add apples or pears to the filling.  But it is still a recipe that never lasts through the morning.  Perhaps it’s because when baking, this coffee cake fills the house with wonderful scents.  Or maybe it’s because the combination of fat, sugar and cinnamon simply satisfies the belly. 

If time is short in the morning, try preparing this recipe the night before and popping it in the oven when you awake.  After you have showered, you not only have a delicious accompaniment to your coffee, but your house smells sooooo good!

Cinnamon pecan coffee cake

The cake:

2 c. sugar

2 c. flour

1 c. sour cream

½ c. butter

½ c. shortening

2 eggs

1 TB. vanilla

1 tsp. baking powder

¼ tsp. salt

Cream the butter and shortening, and add the eggs. Blend until smooth.  Add the other ingredients and mix well.  Place a sheet of parchment paper on the bottom of a 9” x 13” baking dish.  Lightly spray the sides of the baking dish with cooking spray.  Pour the cake mixture into the pan.  Carefully tap on a counter to eliminate air pockets.

The filling:

2 c. chopped pecans

1 c. brown sugar

½ c. butter

1 tsp. cinnamon

Optional:  1/2 c. peeled and finely chopped Granny Smith apples or pears

In a small bowl, blend all ingredients well.  Sprinkle on top of the cake batter, and swirl in using a knife.  Bake at 350 degrees for 50 minutes or until a toothpick comes out clean.

Cinnamon coffee cake, deconstructed

The cake:

2 c. sugar

>Health alert: If sugar is a dietary concern, it may be replaced with a sugar substitute, such as Stevia or Splenda. 

2 c. flour

>Health alert: If white flour is a dietary concern, if may be replaced with almond, or hazelnut flour, or any gluten-free variety of flour. 

>Ingredient alert: While whole wheat flour may also be used, it may be necessary to increase the amount of moisture used in the cake batter. 

1 c. sour cream 

>Fat alert:  Sour cream is high in fat.  Reduced or no-fat varieties are available.  In the alternative, any variety of light plain or vanilla yogurt, or Greek yogurt, may be used. 

 >Health alert:  Sour cream is a dairy product.  If dairy products are a dietary concern, a vegan sour cream substitute may be used.  

>Ingredient alert:  Check the labels of any reduced or fat-free substitution carefully.  “Light” may mean low in fat.  However, it often translates into high in sugar! 

½ c. butter

>Fat alert:  Butter is fat.  It may be replaced with a light butter or margarine.  In the alternative, the butter may be replaced with an equal amount of cooked white bean puree, or ¼ cup of applesauce. 

>Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, margarine or vegetable oil may be used. 

>Ingredient alert:  Substituting the butter with another ingredient will change the flavor.  Adjustments may have to be made to the spices or flavorings used. 

½ c. shortening 

>Fat alert:  Shortening is fat.  It may be replaced with a light butter or margarine, or an equal amount of cooked white bean puree.  In the alternative, ¼ cup of applesauce may be used.  

>Ingredient alert:  If cooked bean puree is used, it may be necessary to thin it with water or milk.

2 eggs

>Health alert:  If whole eggs are a dietary concern, they may be replaced with four egg whites, or a comparable amount of egg substitute.  

>Ingredient alert:  The eggs in this recipe aid the cake batter in rising.  It may be necessary to add a pinch more baking powder. 

1 TB. vanilla

1 tsp. baking powder

¼ tsp. salt

(Follow the instructions above.)

The filling:

2 c. chopped pecans

>Fat alert:  Nuts are high in fat.  The amount of nuts used may be reduced or eliminated.  In the alternative, finely diced apples or pears may be used as a substitute.  

>Health alert:  If nuts present an allergy concern, they may be eliminated and/or replaced with finely diced apples or pears.

1 c. brown sugar

>Health alert:  If sugar is a dietary concern, a sugar substitute, such as Splenda brown sugar blend, may be used.

½ c. butter

>Fat alert:  Butter is fat.  If fat is a concern, the amount may be reduced, or replaced with a ¼ cup applesauce. >Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, margarine or vegetable oil may be used.

1 tsp. cinnamon

Optional:  1/2 c. peeled and finely chopped Granny Smith apples

(Follow the instructions above.)