Chocolate Custard Cake with Raspberries
Key Lime Tart with Tropical Fruit
Gingersnap and Graham Cracker Crust
Streusel-Topped Blueberry Bars
SERVES 10
You’ll love the richness and creamy texture of this flanlike cake, but it doesn’t contain any flour or leavening agent so it won’t be a high riser. Serve it warm or chilled with a double dose of raspberries.
Cooking spray
Cake
1 14-ounce can fat-free sweetened condensed milk
1¼ cups egg substitute
½ cup fat-free milk
½ cup sugar
¼ cup unsweetened cocoa powder
¼ cup fat-free chocolate syrup
1¼ cups all-fruit seedless raspberry spread
10 ounces fresh or frozen unsweetened raspberries, thawed if frozen
1 tablespoon confectioners’ sugar
Preheat the oven to 350°F. Line the bottom of an 8-inch nonstick round cake pan with parchment paper or wax paper. If using wax paper, spray the top with cooking spray.
In a large bowl, whisk together the cake ingredients. Pour into the cake pan. Place the cake pan in the middle of a large baking pan (the bottom of a broiler pan works well). Carefully fill the baking pan with warm water to a depth of about 1 inch.
Bake for 40 to 45 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Carefully transfer the cake pan (without the water) to a cooling rack. Let the cake cool for 10 minutes. Carefully invert onto a cake plate or platter and remove the paper. Let cool for 15 minutes.
Meanwhile, in a small saucepan, melt the fruit spread over low heat, stirring occasionally.
Top the cake with a thin coating of the fruit spread, reserving some spread to serve with the cake. Sprinkle with half the raspberries.
To serve, spoon the reserved fruit spread onto 10 dessert plates. Cut the cake into 10 slices. Place on the fruit spread. Top with the remaining raspberries. Dust lightly with the confectioners’ sugar.
PER SERVING
Calories 298
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 5 mg
Sodium 114 mg
Carbohydrates 66 g
Fiber 2 g
Sugar 59 g
Protein 7 g
DIETARY EXCHANGES:
4½ Other Carbohydrate
1 Very Lean Meat
SERVES 10
Perfect with an afternoon cup of tea, this moist cake has a bold lemon flavor accented with the delicate crunch of poppy seeds.
Cooking spray
2 cups all-purpose flour
¾ cup sugar
1 tablespoon poppy seeds
2 teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¾ cup unsweetened applesauce
1 teaspoon grated lemon zest
¼ cup fresh lemon juice
2½ tablespoons canola or corn oil
2 tablespoons light corn syrup
1 teaspoon lemon extract
Whites of 4 large eggs
Preheat the oven to 350°F. Lightly spray a 9-inch round cake pan with cooking spray.
In a medium bowl, stir together the flour, sugar, poppy seeds, baking powder, baking soda, and salt.
In another medium bowl, stir together the remaining ingredients except the egg whites. Stir into the flour mixture just until combined.
In a large stainless steel or glass mixing bowl, with an electric mixer on high speed, beat the egg whites until stiff peaks form (the peaks don’t fall when the beaters are lifted).
Using a rubber scraper, gently fold the batter into the beaten egg whites. Pour into the cake pan, lightly smoothing the top with the scraper.
Bake for 30 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Let cool in the pan for 10 minutes. Loosen the sides of the cake with a thin metal spatula. Invert the cake onto a cooling rack. Serve warm, at room temperature, or chilled.
COOK’S TIP on Poppy Seeds and Sesame Seeds
You can intensify the flavor of both poppy and sesame seeds by dry-roasting. Store these popular seeds in the refrigerator. Otherwise, the oil in the seeds may turn rancid.
PER SERVING
Calories 214
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 196 mg
Carbohydrates 40 g
Fiber 1 g
Sugar 18 g
Protein 4 g
DIETARY EXCHANGES:
2½ Other Carbohydrate
1 Fat
SERVES 8
You don’t even need a mixer for this from-scratch cake!
Cooking spray
1 cup shredded carrots
½ cup canned solid-pack pumpkin (not pie filling)
½ cup egg substitute
1 tablespoon canola or corn oil
1 teaspoon vanilla extract
1 cup all-purpose flour
¾ cup sugar
¼ cup chopped walnuts
1 teaspoon ground cinnamon
½ teaspoon baking soda
2 tablespoons confectioners’ sugar
½ teaspoon ground allspice or ground nutmeg
Preheat the oven to 350°F. Lightly spray a 9-inch square metal baking pan with cooking spray.
In a medium bowl, whisk together the carrots, pumpkin, egg substitute, oil, and vanilla.
In a small bowl, stir together the flour, sugar, walnuts, cinnamon, and baking soda. Stir into the carrot mixture just until combined. Pour into the baking pan.
Bake for 25 to 30 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer to a cooling rack and let cool for at least 15 minutes.
To serve, cut the cake into 8 pieces. Sift the confectioners’ sugar over the cake. Sprinkle with the allspice.
PER SERVING
Calories 197
Total Fat 4.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 121 mg
Carbohydrates 36 g
Fiber 2 g
Sugar 22 g
Protein 4 g
DIETARY EXCHANGES:
2½ Other Carbohydrate
1 Fat
SERVES 12
Light and refreshing, this dessert is also pretty and festive. It makes a perfect finish for a rich meal. The best surprise is how easy it is to make.
2 envelopes unflavored gelatin (2 tablespoons total)
½ cup cold water
1 cup boiling water
1 cup sugar
1 6-ounce can frozen orange juice concentrate, thawed
1 10-inch angel food cake
4 11-ounce cans mandarin oranges in water or juice, drained, divided use
8 ounces frozen fat-free whipped topping, thawed in refrigerator
In a large bowl, stir together the gelatin and cold water until dissolved. Stir in the boiling water, sugar, and orange juice. Let the mixture cool, but do not let it set.
Meanwhile, cut the cake into 2-inch cubes. Pack the cake cubes and 3 cans drained mandarin oranges into a 13 × 9 × 2-inch glass baking dish.
Fold the whipped topping into the cooled gelatin mixture. Pour over the cake and mandarin oranges, allowing the mixture to run down between the cubes. Top with the remaining 1 can mandarin oranges. Cover and refrigerate until set. Cut into 12 squares.
COOK’S TIP
To avoid the trans fat and sodium often found in commercial baked products and mixes, try making your angel food cake from scratch. There’s no better way to be sure the treat you’re serving is heart healthy as well as delicious.
PER SERVING
Calories 289
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 272 mg
Carbohydrates 68 g
Fiber 1 g
Sugar 48 g
Protein 5 g
DIETARY EXCHANGES:
4½ Other Carbohydrate
SERVES 12
These mini-cheesecakes are pure bliss in a small package! Enjoy them plain or dress up each serving with a few blueberries or raspberries or one perfect strawberry.
¼ cup plus 2 tablespoons chocolate graham cracker crumbs
4 ounces low-fat cream cheese, softened
4 ounces fat-free cream cheese, softened
½ cup sugar
½ cup fat-free sour cream
½ cup egg substitute
2 tablespoons unsweetened cocoa powder
1 teaspoon vanilla extract
Preheat the oven to 325°F.
Line a 12-cup muffin pan with foil or paper bake cups. Sprinkle 1½ teaspoons crumbs into each.
In a large mixing bowl, with an electric mixer on medium-high speed, beat the cream cheeses, sugar, and sour cream until light and fluffy, about 3 minutes.
Add the egg substitute, cocoa powder, and vanilla. Beat on medium speed until blended. Fill the bake cups with the mixture (an ice cream scoop works well for this).
Bake for 18 to 20 minutes, or until the center is set (doesn’t jiggle when gently shaken). Transfer the pan to a cooling rack and let cool for 15 to 20 minutes. Cover the pan and refrigerate for at least 30 minutes, or until completely cooled, before serving.
PER SERVING
Calories 96
Total Fat 2.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 9 mg
Sodium 122 mg
Carbohydrates 14 g
Fiber 0 g
Sugar 10 g
Protein 4 g
DIETARY EXCHANGES:
1 Other Carbohydrate
½ Fat
SERVES 8
The apples give sweetness and the rhubarb contributes tartness to this fruit crisp.
Cooking spray
Filling
2 cups sliced fresh or frozen unsweetened rhubarb, thawed and drained if frozen
2 cups peeled and sliced cooking apples, such as Rome Beauty, Winesap, or Granny Smith
½ cup sugar
1 tablespoon cornstarch
Topping
⅔ cup uncooked old-fashioned or quick-cooking rolled oats
½ cup all-purpose flour
¼ cup firmly packed light brown sugar
3½ tablespoons light tub margarine
Lightly spray an 8-inch square glass baking dish or 1-quart glass casserole dish with cooking spray. Put the filling ingredients in the dish and stir together. Let stand for 1 hour.
Preheat the oven to 375°F.
In a medium bowl, stir together the oats, flour, and brown sugar.
Using a pastry blender, cut the margarine into the topping mixture until it resembles coarse crumbs. Sprinkle over the filling.
Bake for 30 to 40 minutes, or until the topping is light brown. Transfer to a cooling rack and let cool for about 20 minutes before serving.
PER SERVING
Calories 171
Total Fat 2.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 44 mg
Carbohydrates 36 g
Fiber 2 g
Sugar 23 g
Protein 2 g
DIETARY EXCHANGES:
2½ Other Carbohydrate
½ Fat
SERVES 8
Cobbler gets its name from the cobbled or bumpy appearance of the biscuitlike topping that bakes over a bubbly fruit filling. What a great way to get in a serving of fruit!
Filling
3 cups fresh or frozen unsweetened sliced peaches or nectarines
3 cups fresh or frozen raspberries
3 tablespoons water
½ cup sugar
2 tablespoons all-purpose flour
½ teaspoon ground ginger
Topping
⅓ cup all-purpose flour
¼ cup whole-wheat flour
2 tablespoons light brown sugar
1 tablespoon wheat germ
1 teaspoon baking powder
2 tablespoons light tub margarine, chilled
¼ cup egg substitute
2 tablespoons fat-free milk
Preheat the oven to 400°F.
In a large saucepan, bring the peaches, raspberries, and water to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes, or until soft, stirring often.
Meanwhile, in a small bowl, stir together the sugar, 2 tablespoons flour, and the ginger. Stir into the cooked fruit mixture. Cook until thickened and bubbly, stirring constantly. With the heat on low, keep the filling hot while you make the topping.
In a medium bowl, stir together the flours, brown sugar, wheat germ, and baking powder.
Using a pastry blender, cut in the margarine until the mixture resembles coarse crumbs. Make a well in the center.
In a small bowl, stir together the egg substitute and milk. Pour into the well. Using a fork, stir into the topping mixture just until moistened.
Pour the hot filling into a 1½-quart glass baking dish. Immediately spoon small mounds of the topping onto the hot filling.
Bake for 20 to 25 minutes, or until a cake tester or wooden toothpick inserted in one of the biscuit mounds comes out clean. Serve warm.
PER SERVING
Calories 179
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 139 mg
Carbohydrates 37 g
Fiber 5 g
Sugar 24 g
Protein 6 g
DIETARY EXCHANGES:
2½ Other Carbohydrate
½ Fat
SERVES 8
Serve this tropical treat after a spicy meal to cool down the heat.
Cooking spray
1¼ cups low-fat graham cracker crumbs
¼ cup unsweetened applesauce
1 14-ounce can fat-free sweetened condensed milk
3 ounces low-fat cream cheese, softened
1 teaspoon grated lime zest
½ cup fresh or bottled Key lime juice or fresh lime juice
¼ teaspoon almond extract
2 cups fat-free frozen whipped topping, thawed in refrigerator
1 medium mango, sliced
1 medium banana, thinly sliced
½ cup fresh or canned pineapple chunks, in their own juice if canned
Preheat the oven to 350°F. Lightly spray a 9-inch pie pan with cooking spray.
In a medium bowl, stir together the graham cracker crumbs and applesauce. Transfer to the pie pan. Lay a piece of plastic wrap on top to keep the crumbs from sticking to your hands. Press the mixture onto the bottom and up the sides of the pie pan. Discard the plastic wrap.
Bake for 8 minutes, or until toasted. Let cool completely on a cooling rack.
In a large bowl, whisk together the condensed milk, cream cheese, lime zest, lime juice, and almond extract until smooth. Fold in the whipped topping until well blended. Spoon into the crust, smoothing the top. Cover and refrigerate for at least 1 hour, or until the filling is thickened. Arrange the fruit in a decorative pattern on top.
PER SERVING
Calories 288
Total Fat 2.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 1.0 g
Cholesterol 12 mg
Sodium 153 mg
Carbohydrates 59 g
Fiber 2 g
Sugar 44 g
Protein 6 g
DIETARY EXCHANGES:
4 Other Carbohydrate
½ Fat
MAKES ONE 9-INCH PIECRUST
You can either fill this crust and bake it along with the filling or bake the crust before filling it. It’s so good either way, plus it’s extremely low in harmful fats and contains no cholesterol.
¾ cup low-fat graham cracker crumbs
¾ cup low-fat gingersnap crumbs
2 tablespoons light corn syrup
2 tablespoons unsweetened apple juice
In a medium bowl, stir together all the ingredients. Using your fingers, press the mixture onto the bottom and up the sides of a 9-inch pie pan.
The crust is ready to fill and bake. If you need a prebaked crust, bake it at 350°F for 10 minutes, then let cool before filling.
PER SERVING (based on ⅛ of pie crust)
Calories 77
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 66 mg
Carbohydrates 16 g
Fiber 0 g
Sugar 7 g
Protein 1 g
DIETARY EXCHANGES:
1 Other Carbohydrate
SERVES 12
Traditional baklava is usually full of butter and therefore loaded with saturated fat. Through the wonders of modern technology—in the form of butter-flavor cooking spray—here is a revamped and no-guilt version of this Greek sweet.
¾ cup raisins
⅔ cup finely chopped pecans or walnuts, dry-roasted
Butter-flavor cooking spray
8 sheets frozen phyllo dough, thawed
½ cup honey
2 teaspoons ground cinnamon
Preheat the oven to 350°F.
In a small bowl, combine the raisins and nuts.
Lightly spraying every other phyllo sheet with cooking spray, stack the sheets. Spread the raisin-nut mixture over the top sheet, leaving a 1-inch border on all sides.
Drizzle with the honey and sprinkle with the cinnamon.
Starting on a long side, roll lengthwise, jelly-roll style. Tucking the ends of the roll under, place with the seam side down on a nonstick baking sheet. Lightly spray the top with cooking spray. Cut shallow slashes through the pastry to the raisin-nut mixture at 1½-inch intervals so steam can escape during baking.
Bake for 20 to 30 minutes, or until light golden brown. Cut into 12 slices using the vent lines as guides.
This dish freezes well. Prepare as directed but omit spraying the top and baking. (Do cut the steam vents.) Freeze overnight on a baking sheet, then wrap in freezer paper or aluminum foil for freezing. To bake, place the frozen baklava on a nonstick baking sheet, lightly spray with butter-flavor cooking spray, and bake at 350°F for 35 to 45 minutes, or until golden brown.
PER SERVING
Calories 169
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0 mg
Sodium 63 mg
Carbohydrates 31 g
Fiber 2 g
Sugar 18 g
Protein 2 g
DIETARY EXCHANGES:
2 Other Carbohydrate
1 Fat
SERVES 16
This super-rich-tasting brownie is the ultimate chocolate fix. To save time and more than 70 calories, you can dust the brownies with sifted confectioners’ sugar instead of frosting them.
Cooking spray
Brownies
1 14-ounce can fat-free sweetened condensed milk
½ cup fat-free chocolate syrup
½ cup egg substitute
1½ teaspoons vanilla extract
⅔ cup all-purpose flour
½ cup unsweetened cocoa powder
1 teaspoon baking powder
⅓ cup mini semisweet chocolate chips
¼ cup chopped pecans
Frosting (optional)
2 cups confectioners’ sugar
3 tablespoons unsweetened cocoa powder
2 tablespoons coffee liqueur or strong coffee
2 tablespoons fat-free chocolate syrup
½ teaspoon vanilla extract
1 to 2 tablespoons fat-free milk (as needed for consistency)
Confectioners’ sugar for dusting (if not using frosting)
Preheat the oven to 350°F. Lightly spray a 13 × 9 × 2-inch metal baking pan with cooking spray.
In a large mixing bowl, with an electric mixer on medium speed, beat the condensed milk, chocolate syrup, egg substitute, and vanilla for 2 minutes, or until creamy.
Reduce the speed to low. Gradually add the flour, cocoa, and baking powder, beating after each addition and scraping the sides as needed. Increase the speed to medium and beat for 2 minutes.
Reduce the speed to low. Add the chocolate chips and pecans, beating for 10 seconds, or until distributed throughout the batter. Spoon into the pan.
Bake for 18 to 20 minutes, or until a cake tester or wooden toothpick inserted in the center comes out almost clean. Transfer to a cooling rack and let cool for about 30 minutes before preparing the frosting.
In a medium mixing bowl, with the mixer on low speed, beat all the frosting ingredients except the milk until smooth, gradually adding the milk until the desired consistency. Spread on the brownies.
If not using frosting, sift confectioners’ sugar over the cooled brownies.
PER SERVING
Calories 162
Total Fat 2.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 3 mg
Sodium 73 mg
Carbohydrates 30 g
Fiber 1 g
Sugar 22 g
Protein 4 g
DIETARY EXCHANGES:
2 Other Carbohydrate
½ Fat
PER SERVING (with frosting)
Calories 240
Total Fat 3.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 3 mg
Sodium 75 mg
Carbohydrates 48 g
Fiber 1 g
Sugar 38 g
Protein 4 g
DIETARY EXCHANGES:
3 Other Carbohydrate
½ Fat
SERVES 12
This cookie will satisfy your craving for blueberry pie without all the work or all the saturated and trans fats.
1 cup fresh or frozen blueberries, thawed if frozen
¼ cup sugar
1 tablespoon cornstarch
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 teaspoon vanilla extract
Cooking spray
¾ cup all-purpose flour
¾ cup uncooked old-fashioned or quick-cooking rolled oats
½ cup sugar
¼ cup firmly packed light brown sugar
⅓ cup low-fat buttermilk
White of 1 large egg
In a small saucepan, stir together the blueberries, ¼ cup sugar, cornstarch, lemon zest, lemon juice, and vanilla. Bring to a simmer over medium-high heat. Reduce the heat and simmer for 5 minutes, or until the blueberries are tender and the mixture is thickened, gently stirring occasionally if you want a chunky texture (no need to be gentle if you want the blueberries more mashed). Remove from the heat. Set aside.
Preheat the oven to 350°F. Lightly spray a 9-inch square metal baking pan with cooking spray.
In a medium bowl, stir together the flour, oats, ½ cup sugar, and the brown sugar.
Whisk in the buttermilk and egg white just until combined. Don’t overmix; the batter should be lumpy. Reserve ½ cup mixture for topping.
To assemble, spread the remaining mixture in the baking pan. Spread the blueberry mixture on top. Spoon the reserved topping mixture in teaspoon-size dollops over the blueberry mixture.
Bake for 23 to 25 minutes, or until the center is set (doesn’t jiggle when gently shaken). Transfer to a cooling rack and let cool for 15 minutes before cutting into 12 bars.
PER SERVING
Calories 128
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 14 mg
Carbohydrates 29 g
Fiber 1 g
Sugar 19 g
Protein 2 g
DIETARY EXCHANGES:
2 Other Carbohydrate
SERVES 14
These meringues are crisp on the outside and chewy on the inside.
Cooking spray
Whites of 3 large eggs
⅛ teaspoon cream of tartar
¾ cup sugar
3 tablespoons unsweetened cocoa powder
½ teaspoon vanilla extract
¼ cup sliced almonds
Preheat the oven to 325°F. Lightly spray two large baking sheets with cooking spray.
In a large stainless steel or glass mixing bowl, with an electric mixer on high speed, beat the egg whites and cream of tartar until stiff peaks form (the peaks don’t fall when the beaters are lifted).
Add the sugar, 2 tablespoons at a time, beating well after each addition. (The meringue shouldn’t feel grainy when rubbed between your fingers.)
Add the cocoa and vanilla, beating well to blend.
Fold in the almonds. Drop by tablespoonfuls onto the baking sheets.
Bake for 25 minutes, or until crisp on the outside. Remove the cookies immediately from the baking sheets and let cool on cooling racks. Store in an airtight container.
PER SERVING
Calories 60
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 12 mg
Carbohydrates 12 g
Fiber 0 g
Sugar 11 g
Protein 1 g
DIETARY EXCHANGES:
1 Other Carbohydrate
SERVES 30
Cookies for breakfast? The thought will be tempting when you try these crunchy, fruity cookies. They’ll please kids and parents alike.
Cooking spray
1 cup sugar
⅔ cup light tub margarine, at room temperature
½ cup egg substitute
1 teaspoon vanilla extract
1 teaspoon coconut extract
3 cups all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
1 cup dried mixed fruit bits
2 cups coarsely crushed cornflake cereal
Preheat the oven to 375°F. Lightly spray two baking sheets with cooking spray.
In a large bowl, stir together the sugar, margarine, egg substitute, and vanilla and coconut extracts until smooth.
In a small bowl, combine the flour, baking powder, and baking soda. Using a spoon, gradually stir into the sugar mixture until the flour is incorporated (the dough will be slightly sticky).
Gently stir in the fruit bits to distribute throughout the dough.
Put the cornflakes in a shallow bowl or on a large platter. Drop a teaspoon of dough onto the cornflakes and roll to coat. Place the cookie on a baking sheet and flatten slightly with the bottom of a glass. Repeat with the remaining dough, leaving 2 inches between cookies.
Bake for 10 to 11 minutes, or until the cookies feel slightly soft when lightly pressed in the center. Transfer the cookies to cooling racks. Let cool completely, about 30 minutes.
PER SERVING
Calories 118
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 109 mg
Carbohydrates 23 g
Fiber 1 g
Sugar 10 g
Protein 2 g
DIETARY EXCHANGES:
1½ Other Carbohydrate
½ Fat
SERVES 8
Simple to prepare yet elegant in appearance, this dessert is perfect to serve at your next dinner party. Almost any fresh fruits except melons and citrus fruit work well in this recipe, so feel free to make substitutions.
1 1-ounce package fat-free, sugar-free instant vanilla pudding mix
1 cup fat-free milk
1 cup fat-free sour cream
1 cup fat-free vanilla yogurt
1 teaspoon vanilla extract
½ cup fat-free frozen whipped topping, thawed in refrigerator
¼ cup all-fruit strawberry spread
1½ cups fresh blueberries
1½ cups sliced fresh hulled strawberries
2 tablespoons plus 2 teaspoons sliced almonds, dry-roasted if desired
In a medium bowl, whisk together the pudding mix and milk until smooth.
Whisk in the sour cream, yogurt, and vanilla until smooth and slightly thickened.
In a small bowl, using a rubber scraper, gently fold together the whipped topping and strawberry spread.
In each of eight parfait or wine glasses, layer the mixtures in the following order: scant ¼ cup pudding mixture, scant ¼ cup blueberries, scant ¼ cup pudding mixture, scant ¼ cup strawberries. Top each serving with about 1 tablespoon whipped topping mixture and 1 teaspoon almonds.
PER SERVING
Calories 197
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 8 mg
Sodium 280 mg
Carbohydrates 37 g
Fiber 2 g
Sugar 24 g
Protein 7 g
DIETARY EXCHANGES:
½ Fruit
2 Other Carbohydrate
½ Fat
SERVES 6
This wonderful soufflé uses cocoa instead of chocolate. You’ll think this classic dessert tastes just like its high-fat counterpart.
Cooking spray
⅓ cup fresh orange juice
⅓ cup sugar
Whites of 4 large eggs
¼ cup unsweetened cocoa powder (Dutch-process preferred)
2 tablespoons orange liqueur
¾ cup fat-free vanilla ice cream or frozen yogurt, softened
Preheat the oven to 300°F. Lightly spray six 5-ounce custard cups with cooking spray. Set aside.
In a small saucepan, stir together the orange juice and sugar. Cook over medium-high heat for 3 to 4 minutes, or until the mixture is syrupy, stirring occasionally. Remove from the heat.
In a large stainless steel or glass mixing bowl, with an electric mixer on high speed, beat the egg whites until stiff, but stop before dry peaks form.
Pour the syrup over the egg whites. Beat for 2 minutes.
Add the cocoa and liqueur. Beat just until well mixed. Pour into the custard cups.
Bake for 12 minutes, or until the soufflés have puffed. Do not overbake or the soufflés will become tough.
To serve, spoon 2 tablespoons softened ice cream into the center of each soufflé. Serve immediately.
PER SERVING
Calories 117
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 54 mg
Carbohydrates 23 g
Fiber 1 g
Sugar 18 g
Protein 4 g
DIETARY EXCHANGES:
1½ Other Carbohydrate
SERVES 4
Easy, elegant, and fast, this very special dessert requires only four ingredients.
2 cups cubed fresh mango, papaya, or peaches
⅔ cup fat-free sour cream
2 tablespoons pine nuts
2 tablespoons dark brown sugar
Preheat the broiler.
Place the fruit in a single layer in a 9-inch pie pan.
Stir the sour cream and dollop over the fruit. Spread the sour cream evenly.
Sprinkle with the pine nuts and brown sugar.
Broil 4 to 6 inches from the heat for 1 to 2 minutes, or until the sugar melts and the pine nuts toast. Watch carefully so the nuts don’t burn. Serve immediately.
COOK’S TIP
If fresh fruit is out of season, you can use frozen unsweetened fruit that’s been thawed, fruit in a jar, or fruit canned in unsweetened juice.
PER SERVING
Calories 139
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 7 mg
Sodium 38 mg
Carbohydrates 28 g
Fiber 2 g
Sugar 22 g
Protein 4 g
DIETARY EXCHANGES:
1 Fruit
1 Other Carbohydrate
½ Fat
SERVES 8
Self-made delectability—luscious fruit is cut in half, baked upside down over honey and pecans, then flipped and served in the sauce it makes as it cooks.
Cooking spray
2 tablespoons honey
¼ cup finely chopped pecans
4 large peaches or nectarines (about 6 ounces each), peeled if desired and halved
¼ teaspoon ground cinnamon
2 tablespoons light tub margarine
¼ teaspoon vanilla extract
Preheat the oven to 350°F.
Lightly spray a 9-inch round cake or pie pan with cooking spray. Pour the honey into the pan and heat in the oven for 2 minutes, or until the consistency of pancake syrup. Remove the pan from the oven and swirl to coat the bottom.
Sprinkle the pecans over the honey.
Sprinkle the cut sides of the peaches with the cinnamon. Place with the cut side down on the pecans. Using a fork, pierce each peach half several times for faster cooking.
Bake for 20 minutes, or until tender. Leaving the syrup in the pan, transfer the peaches with the cut side up to a platter.
Add the margarine and vanilla to the syrup, stirring until the margarine melts. Spoon over the peaches. Let stand for 10 minutes to absorb flavors. Serve warm or at room temperature.
PER SERVING
Calories 82
Total Fat 4.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 23 mg
Carbohydrates 12 g
Fiber 2 g
Sugar 11 g
Protein 1 g
DIETARY EXCHANGES:
1 Other Carbohydrate
1 Fat
SERVES 6
Save lots of time, effort, and fat grams by serving this delectable fruit sauce over fat-free vanilla ice cream or frozen yogurt instead of making apple strudel à la mode.
3 medium apples
2 cups unsweetened apple juice
¼ cup raisins or dried cranberries
1 teaspoon ground cinnamon
1 tablespoon cornstarch
2 tablespoons cold water
Peel the apples if desired. Chop coarsely.
In a large saucepan, bring the apples, juice, raisins, and cinnamon to a boil over medium-high heat. Reduce the heat and simmer for 15 minutes, or until the apples are tender.
Meanwhile, put the cornstarch in a cup. Add the water, stirring to dissolve. Stir the cornstarch mixture into the cooked apple mixture. Cook for 1 to 2 minutes, or until thick and smooth, stirring constantly.
Serve warm.
PER SERVING
Calories 96
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 4 mg
Carbohydrates 25 mg
Fiber 1 g
Sugar 20 g
Protein 1 g
DIETARY EXCHANGES:
1½ Fruit
SERVES 4
This 1950s specialty of Brennan’s restaurant in New Orleans has been updated with a pretty trio of fruit and significantly less saturated fat.
2 tablespoons light tub margarine
3 tablespoons light brown sugar
¼ teaspoon ground cinnamon
⅛ teaspoon ground nutmeg
2 medium bananas, cut into ½-inch slices
2 kiwifruit, peeled and cut into ½-inch slices
1 medium peach, peeled, or nectarine, peeled if desired, cut into ½-inch slices, or ½ cup drained canned sliced peaches in juice
1 tablespoon dark rum or ¼ teaspoon rum extract
2 cups fat-free vanilla frozen yogurt or ice cream
In a medium skillet, melt the margarine over medium heat.
Stir in the brown sugar, cinnamon, and nutmeg. Cook for 3 to 5 minutes, or until the sugar melts and the mixture is the desired consistency, stirring constantly.
Gently stir in the bananas, kiwifruit, and peach. Cook for 1 minute, or until heated through, gently stirring constantly.
Stir in the rum. Cook for 1 minute, gently stirring constantly.
Scoop the frozen yogurt into four bowls. Spoon the banana mixture on top.
PER SERVING
Calories 233
Total Fat 2.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 91 mg
Carbohydrates 50 g
Fiber 3 g
Sugar 40 g
Protein 4 g
DIETARY EXCHANGES:
1½ Fruit
2 Other Carbohydrate
½ Fat
SERVES 6
This dreamy dessert can also be served as a breakfast treat; just leave out the liqueur and top with crunchy whole-grain cereal. For flavor variety, try substituting other fruits and complementary liqueurs. Plan enough time for the yogurt cheese to thicken and become creamy—and, yes, it is worth the wait!
Sauce
1 cup Yogurt Cheese
¼ cup firmly packed light brown sugar
2 tablespoons fruit-flavored liqueur, such as orange or strawberry (optional)
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
2 pints fresh strawberries
2 tablespoons finely chopped pecans, dry-roasted
In a small bowl, whisk together the sauce ingredients until thoroughly combined. Cover and refrigerate for at least 1 hour, or until slightly firm.
Meanwhile, discard the stems from the strawberries. Cut the strawberries into bite-size pieces.
To serve, spoon the berries onto six dessert dishes. Top each serving with the sauce and a sprinkling of pecans.
PER SERVING
Calories 114
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 33 mg
Carbohydrates 21 g
Fiber 2 g
Sugar 18 g
Protein 4 g
DIETARY EXCHANGES:
½ Fruit
1 Other Carbohydrate
½ Fat
MAKES ABOUT 1 CUP
2 8-ounce containers fat-free plain yogurt without gelatin
Place a double-thick layer of fine-mesh cheesecloth or paper coffee filters inside a rustproof colander. Put the colander in a bowl, leaving enough space for about 1 cup of whey (watery liquid) to drain out of the colander. (The collected whey shouldn’t touch the bottom of the colander.) Pour the yogurt into the colander, cover loosely with plastic wrap, and refrigerate for 8 hours. This will yield about 1 cup firm yogurt cheese and 1 cup drained whey (you can discard this or save for another use).
COOK’S TIP
You can use yogurt cheese almost anywhere a recipe calls for plain yogurt or sour cream. Make a double batch so you have enough to use for the strawberries and as a base for any number of dips and sauces, both savory and sweet.
SERVES 2
To freeze or not to freeze, that is the question. With this slightly tart dessert, either answer is correct. Try both ways and see which you prefer.
1½ cups frozen unsweetened blackberries, slightly thawed
2 teaspoons water
1 teaspoon frozen orange juice concentrate
1 teaspoon brandy or Cognac (optional)
Fresh mint sprigs (optional)
In a food processor or blender, process all the ingredients except the mint until smooth.
If serving immediately, spoon into two dessert bowls and garnish with the mint sprigs; to serve later, spoon without the mint into an airtight freezer container and freeze. Remove from the freezer about 15 minutes before serving to soften.
PER SERVING
Calories 77
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 1 mg
Carbohydrates 19 g
Fiber 6 g
Sugar 13 g
Protein 1 g
DIETARY EXCHANGES:
1½ Fruit
SERVES 6
This frosty dessert takes its key ingredients from the popular frozen margarita. You can adjust the level of sugar depending on the sweetness of your strawberries and how tart you like your “margaritas.”
2 cups fresh or frozen unsweetened strawberries, hulled if fresh, thawed if frozen
⅔ cup fresh lime juice
½ to ⅔ cup sugar
1 tablespoon tequila or fresh lime juice
1 tablespoon orange liqueur or fresh orange juice
In a food processor or blender, process all the ingredients until smooth. Pour into a 9 × 5 × 3-inch loaf pan. Cover and freeze for 4 hours, or until firm but not frozen solid.
Meanwhile, put a large mixing bowl in the refrigerator to chill.
When the mixture is firm, break it into chunks and put them in the chilled bowl. Using an electric mixer, beat until smooth but not melted. Serve immediately or return the mixture to the loaf pan, cover, and freeze until serving time. To serve when frozen, scrape across the surface with a spoon and mound the shavings in dessert dishes.
COOK’S TIP
If you leave the strawberry mixture in the freezer until it becomes frozen solid, let it stand at room temperature for about 15 minutes before breaking it into chunks and beating as directed.
PER SERVING
Calories 111
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 1 mg
Carbohydrates 26 g
Fiber 1 g
Sugar 23 g
Protein 0 g
DIETARY EXCHANGES:
2 Other Carbohydrate
