Results tagged “recipe” from The Sneaky Chef

Single Serve Mac N Cheese Made Just for You


Indulge Yourself Without the Guilt...

This mac n cheese recipe is so good, your kids will want to eat it too!

No more drooling over the kids’ mac n cheese – now you get one all for yourself (ok, share if you’re super nice)!  My new Sneaky Blends get in those veggie servings while shaving fat and calories off this creamy rich diet-friendly mac n cheese. Pre-Order Sneaky Blends today to get a Free downloadable Sneaky Sweets ebook. 

• Makes 1 serving •

The secret to this totally diet-friendly version of mac and cheese? The blend and cauliflower florets add volume—so you get to eat more—and I use superflavorful cheeses. Result: A decadent meal that has three times fewer calories than standard mac and cheese. 


3/4 cup cooked whole grain rotini pasta

1/3 cup Carrot–Sweet Potato Base Blend (see below)

1 egg white

1/8 teaspoon mustard powder

1/2 ounce goat cheese, crumbled

1 tablespoon low-fat milk

1 heaping tablespoon sharp cheddar cheese

1/2 cup chopped cauliflower florets

Pinch of sea salt and freshly ground black pepper

1 tablespoon freshly grated Parmesan cheese


Preheat the oven to 400 degrees. In a large bowl, mix all of the ingredients except the Parmesan together. Pour into an ovenproof bowl, sprinkle the Parmesan over the top, and bake for 20 minutes, until the top is browned and bubbly.

Nutrition facts (per serving): 302 calories; 7 g fat; 287 mg sodium; 41 g carbs; 6 g fiber; 6 g sugar; 20 g protein

Carrot Sweet-Potato Base Blend

orange blend.jpg

• Makes 4 1⁄2 cups •


2 medium sweet potatoes or yams, peeled and roughly chopped

6 medium to large carrots, peeled and roughly chopped

Filtered water


Place a steamer basket into a large pot, pour in a few inches of tap water (make sure the water is below the bottom of the basket), and set it over high heat. Add the sweet potatoes and carrots and steam, covered, for 15 to 20 minutes, until fork-tender. Puree the veggies with 2 to 3 tablespoons of filtered water until smooth, adding more water as necessary.

Nutrition facts (per 1⁄2 cup): 47 calories; 1 g fat; 50 mg sodium; 11 g carbs; 2 g fiber; 4 g sugar; 1 g protein

Want more recipes like this? Pre-Order Sneaky Blends today for an exclusive Free Gift!

Delicious, Healthy, and Easy to Make

Sneaky Chef Pulled BBQ Chicken, BBQ Sauce and Mighty Tots Blog

The idea behind slow cookers is to have a tender, delicious dinner that’s cooking while you’re gone and ready when you walk in the door. This will be a home run hit in your house.

Makes 6 servings


  • 1 ¼ cups store-bought BBQ sauce* (or 2 cups Down Under BBQ below)
  • ¾ cup White or Orange Puree (see Make-Ahead Recipe White Puree or Make-Ahead Recipe Orange Puree)
  • ¼ cup vegetable or chicken broth
  • 2 tablespoons oat bran
  • 4 skinless half chicken breasts, with bone (about 2 lbs)
  • 6 hamburger buns or English muffins (ideally whole grain)

*If using Down Under BBQ Sauce, page__, use 2 cups of sauce and omit the additional Orange or White Puree in this recipe


Preheat slow cooker to desired setting.

In the slow cooker pot, mix BBQ sauce with White or Orange Puree, broth, and oat bran. Add chicken to slow cooker and toss. Cover. Cook 5 hours on low or 2 ½ hours on high. Remove chicken from slow cooker. Shred chicken using 2 forks and toss with the hot sauce. Serve on warm hamburger buns or English muffins, if desired. Note: For best results, do not remove cover during cooking.


This recipe is dedicated to Tina E., of Australia, who submitted a beautiful account of how Sneaky Chef recipes have helped her family. I hope this homemade barbecue sauce will be a sneaky staple not only in Tina’s home “Down Under,” but in homes worldwide.

Makes 2 cups of sauce

  • ½ cup vegetable broth
  • One cup White or Orange Puree (see Make-Ahead Recipe White Puree or Make-Ahead Recipe Orange Puree)
  • One-half cup cider vinegar
  • Three-quarters cup tomato paste
  • One-quarter teaspoon each salt and garlic powder
  • 2 tablespoons Worcester sauce
  • 2 tablespoons honey
  • 1 to 2 teaspoons chili powder
  • Hot sauce to taste
  • Freshly ground pepper


Whisk together all ingredients except chili powder, hot sauce, and pepper. Add chili powder, hot sauce, and freshly ground pepper to taste. Thin with more vegetable broth, if desired. Store in the refrigerator for up to 3 days.

Mighty Tots

Turn a side dish that isn’t particularly healthy into a main course filled with whole grains and protein. Make a few batches at a time, then freeze in plastic bags for your own version of frozen tots.


  • 2 tablespoons canola or vegetable oil (more if needed)
  • 2 cups frozen shredded hash browns, thawed and drained ½ White Bean Puree (see Make-Ahead Recipe White Puree) ¼ cup oat bran


In a medium-size bowl, mix together the hash browns, White Bean Puree, and oat bran. Form teaspoon-sized scoops into small balls.

Blueberry Muffin Recipe (from Men's Book)


Hi Missy,

I was at the Heathcote presentation last week.  It was great!  I
especially liked that there were so many things to sample.

I tried the blueberry muffins and liked them, but cannot find the
recipe in the book.  Where can I find the recipe for that??


PS - Made the corn tortilla chips when I got home.  They were a
complete hit!  Thanks for the great ideas!

Hi Judy,

Thanks for the nice note!  The blueberry muffins are from my 2nd
book for men here:

In the meantime, here's the recipe *you have the Flour Blend and
White Bean Puree recipes in kids' book:

Blockbuster Blueberry Muffins

These days, the average supersized muffin costs you half a day’s
calories and fat grams. The ones that taste good are no better than
cupcakes without the icing (and the ones that are whole grain and
low-fat taste just like the box they came in!). If you want the
best of both worlds—great taste and lower fat—these muffins may
become your family’s favorite morning staple. White Bean Puree
works overtime to cut the fat and provide fiber, and the oat bran
and wheat germ disappear behind the world’s healthiest berry.

Be sure to make extras and freeze them in a plastic bag.
When you’re ready to eat, simply pull one out and toast it!

Makes 6 large muffins
2 large eggs
1⁄4 cup sugar
1⁄4 cup almond or canola oil
1⁄2 cup White Bean Puree (see Make-Ahead Recipe #9)
2 teaspoons pure vanilla extract
3⁄4 cup Flour Blend (see Make-Ahead Recipe #13)
2 teaspoons baking powder
1⁄2 teaspoon cinnamon
1⁄2 cup oat bran
1⁄2 teaspoon salt
1 cup fresh or frozen (not thawed) blueberries

Preheat the oven to 375 degrees. Line a muffin tin with paper liners.
In a large bowl, whisk together the eggs and sugar until well
combined, then whisk in the oil, White Bean Puree, and vanilla. In
another bowl, whisk together the Flour Blend, baking powder,
cinnamon, oat bran, and salt. Fold the dry ingredients into the
wet, mixing until the flour is just moistened, then lightly mix in
the blueberries. Don’t overmix, or the muffins will be dense.
Fill each muffin cup to the top, spooning about 1⁄4 cup of batter
into each. Bake for 22 to 25 minutes, until the tops are golden brown.

Grilled Muffin Variation
Once cool, slice the muffins in half, butter each side very
lightly, and place buttered-side down on a hot indoor grill pan or
outdoor grill until toasted the muffin is toasted and grill marks
appear. Serve hot, with coffee.

My best,

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