Tasty Tofu Brownie Snacks
Mary Ann Lefever
Lancaster, PA
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Makes 9 servings
Prep. Time: 10–15 minutes
Baking Time: 22 minutes
Cooling Time: 15 minutes
1⅓ cups whole wheat pastry flour
½ tsp. baking soda
½ tsp. cinnamon
⅓ cup European-processed cocoa powder, unsweetened
¼ cup unsweetened applesauce
1 tsp. canola oil
½ cup honey
1 pkg. Mori-Nu Silken Lite Firm Tofu, drained
1 tsp. vanilla extract
2 Tbsp. chopped walnuts, optional, not included in analyses
1. Preheat oven to 350°.
2. Cut piece of waxed paper to fit in bottom of 8 × 8 baking pan. With paper removed, spray bottom and sides of pan with non-stick cooking spray. Place waxed paper on top of greased pan bottom and spray top of waxed paper.
3. In food processor fitted with metal chopping blade, process all dry ingredients (excluding walnuts). Empty into small bowl and set aside.
4. Place all wet ingredients in food processor and process until smooth, scraping bowl sides occasionally.
5. Add dry mixture all at once to wet ingredients in food-processor bowl.
6. Pulse to blend until dry ingredients are just moistened.
7. Scrape mixture into prepared pan. Sprinkle with nuts if you wish.
8. Bake for 22 minutes, or until brownies pull away from sides.
9. Let cool 15 minutes before cutting into squares.
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Per Serving |
| Calories 138, Kilojoules 577, Protein 5 g, |
| Carbohydrates 28 g, Total Fat 1 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.4 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 104 mg, Fiber 3 g |
Bonnie Whaling
Clearfield, PA
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Makes 40 cookies, 3 cookies/serving
Prep. Time: 15–20 minutes
Baking Time: 1 hour
Standing Time: 2 hours
2 large egg whites
½ cup sugar
1 tsp vanilla extract
3 Tbsp. cocoa powder, unsweetened
½ cup semi-sweet mini chocolate chips
1. Preheat oven to 250°.
2. Line 2 baking sheets with parchment paper or aluminum foil. Set aside.
3. In large mixer bowl, beat egg whites until they hold stiff peaks.
4. Beat in sugar one tablespoon at a time.
5. Then beat in vanilla.
6. Reduce speed to low and beat in cocoa powder.
7. With a spatula, fold in chocolate chips.
8. Drop batter by rounded teaspoonfuls onto baking sheets, spacing cookies 1” apart.
9. Bake 1 hour.
10. Turn off oven and let cookies remain in oven 2 hours longer.
11. Remove from baking sheets and store in airtight container.
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Per Serving |
| Calories 66, Kilojoules 276, Protein 1 g, |
| Carbohydrates 12 g, Total Fat 2 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 0 mg, Sodium 9 mg, Fiber trace |
Tip: Don’t make these on a humid day. The mixture will be sticky and hard to handle.
Fruit-Filled Chocolate Meringues
Gwendolyn Chapman
Gwinn, MI
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Makes 6 servings
Prep. Time: 15–20 minutes
Baking Time: 45 minutes
Cooling Time: 1 hour
2 egg whites at room temperature
¼ tsp. cream of tartar
½ tsp. vanilla extract
½ cup sugar
2 Tbsp. dry cocoa powder, unsweetened
3 cups assorted berries and fruit
2 tsp. powdered sugar
1. Preheat oven to 275°.
2. Line cookie sheet with parchment paper.
3. In mixer bowl, beat egg whites with cream of tartar and vanilla until soft peaks form.
4. Beat in sugar 1 Tbsp. at a time until stiff peaks form.
5. Sprinkle cocoa powder over top and fold in gently by hand.
6. Drop by ¼-cup portions onto parchment paper, spacing cookies 1” apart. Indent each with back of spoon.
7. Bake 45 minutes, or until dry to touch.
8. Remove meringues from oven and cool.
9. Fill center of each cooled meringue with fruit. Sprinkle with powdered sugar. Serve immediately.
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Per Serving |
| Calories 110, Kilojoules 460, Protein 2 g, |
| Carbohydrates 25 g, Total Fat 0.4 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 0.1 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol trace, Sodium 22 mg, Fiber 4 g |
Tip: If fresh berries aren’t available, use thawed frozen raspberries.
Mary E. Wheatley
Mashpee, MA
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Makes 2½ dozen cookies; 1 cookie/serving
Prep. Time: 30 minutes
Chilling Time: 1 hour
½ cup raisins
½ cup (about 10) dried apricots
½ cup chopped dates
¾ cup dried cranberries
¾ cup pecans
1 cup blanched almonds
¼ cup orange juice without pulp
½ cup granulated sugar (raw sugar looks very nice)
1. Combine dried fruits and nuts in food processor. Pulse until mixture is coarse. Don’t over-process!
2. Add orange juice and pulse again just until mixture sticks together.
3. Shape mixture into 1” balls.
4. Roll each ball in sugar.
5. Place on a baking sheet (or other good-sized flat surface) in a single layer and refrigerate.
6. When thoroughly chilled, move to serving bowl or covered storage container.
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Per Serving |
| Calories 92, Kilojoules 385, Protein 1 g, |
| Carbohydrates 13 g, Total Fat 4 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 2.7 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 2 mg, Fiber 1.5 g |
Honey Milk Balls
Kathy Hertzler
Lancaster, PA
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Makes 12 servings; 2 balls/serving
Prep. Time: 15 minutes
Chilling Time: 15 minutes
½ cup honey
1 cup natural peanut butter (if you wish, make your own by grinding peanuts)
2 cups instant non-fat dry milk powder
1. Mix honey and peanut butter in medium bowl. Stir until well mixed.
2. Add dry milk, stirring until well combined. You may need to use your fingers.
3. Chill about 15 minutes in fridge.
4. Roll into balls the size of small walnuts.
5. Place in airtight container and keep chilled in refrigerator until ready to serve.
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Per Serving |
| Calories 153, Kilojoules 640, Protein 7 g, |
| Carbohydrates 19 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, |
| Cholesterol 2 mg, Sodium 103 mg, Fiber 0.6 g |
Rhonda Burgoon
Collingswood, NJ
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Makes 36 cookies; 2 cookies/serving
Prep. Time: 20 minutes
Baking Time: 10–12 minutes
1 cup dry rolled oats
½ cup walnuts, chopped
1 cup whole wheat pastry flour
½ tsp. baking soda
¼ tsp. baking powder
¼ tsp. salt
½ tsp. ground cinnamon
¼ tsp. ground ginger
2 egg whites
1 Granny Smith apple peeled, cored, and grated
¼ cup unsweetened applesauce
½ cup light brown sugar, packed
2 Tbsp. canola oil
½ tsp. vanilla extract
½ cup raisins
1. Heat oven to 375°. Spray 2 baking sheets with non-stick cooking spray.
2. Place oats and nuts on separate unsprayed baking sheets. Toast in oven until golden, about 8 minutes. Set aside.
3. Meanwhile, combine flour, baking soda, baking powder, salt, cinnamon, and ginger in a medium bowl.
4. In a large bowl, combine egg whites, grated apple, applesauce, brown sugar, oil, and vanilla.
5. Stir in combined dry ingredients until well blended.
6. Stir in raisins, oats, and nuts.
7. Drop dough onto prepared baking sheets by tablespoonfuls placed 2” apart.
8. Bake 10–12 minutes, or until cookies are lightly browned.
9. Cool on wire racks for 3 minutes. Cool completely before serving.
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Per Serving |
| Calories 119, Kilojoules 498, Protein 3 g, |
| Carbohydrates 18 g, Total Fat 4 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 2 g, |
| Cholesterol 0 mg, Sodium 81 mg, Fiber 2 g |
Tip: Store in an airtight container for up to 2 days.
Dietitian’s tip: With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. By cutting fat and sugar, you also cut calories. Typically you can reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food.
A Tip —
A small ice cream scoop works well for making uniformly-sized cookies.
Kathy Rodkey, Halifax, PA
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Makes 20 bars; 1 bar/serving
Prep. Time: 20 minutes
Baking Time: 45 minutes
1 cup flour
½ cup dry All-Bran cereal
1 cup uncooked rolled oats
1 tsp. baking soda
¼ tsp. salt
¾ cup lightly packed brown sugar
2 egg whites
½ cup low-fat sour cream
1 tsp. vanilla
2 cups cut-up rhubarb
Topping:
⅓ cup lightly packed brown sugar
½ cup chopped nuts
1 tsp. cinnamon
2 Tbsp. canola oil
1. Mix all ingredients together in order as listed, except topping ingredients, in a good-sized bowl.
2. Spread into 9 × 13 baking pan, generously greased with non-stick cooking spray.
3. Mix topping ingredients in a small bowl.
4. Sprinkle over bars.
5. Bake at 350° for 45 minutes.
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Per Serving |
| Calories 108, Kilojoules 452, Protein 3 g, |
| Carbohydrates 16 g, Total Fat 3.5 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1.8 g, |
| Cholesterol trace, Sodium 113 mg, Fiber 2 g |
Multi-Fruit Crisp
Heidi Roggie
Big Lake, AK
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Makes 8 servings
Prep. Time: 20–30 minutes
Baking Time: 30 minutes
1½ cups of 4 fruits, fresh or frozen (a total of 6 cups)—blackberries, raspberries, blueberries, apples, peaches, rhubarb, or others
1¼ cups water
¼ cup sugar
2 Tbsp. cornstarch
¼ cup whole wheat pastry flour
½ cup dry rolled oats
3 Tbsp. canola oil
⅓ cup brown sugar
⅓ cup chopped walnuts, optional, not included in analyses
1. Mix fruit together gently in a large bowl.
2. Spoon into 9 × 13 baking pan, generously greased with non-stick cooking spray.
3. In a saucepan cook water, sugar, and cornstarch together over medium heat, stirring constantly until thickened.
4. Pour mixture over fruit.
5. In the fruit mixing bowl, combine flour, oats, oil, and brown sugar, and nuts if you wish, until crumbly.
6. Sprinkle evenly over fruit.
7. Bake, uncovered, at 375° for 30 minutes, or until fruit bubbles and is soft.
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Per Serving |
| Calories 174, Kilojoules 728, Protein 2 g, |
| Carbohydrates 30 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 2 g, |
| Cholesterol 0 mg, Sodium 4 mg, Fiber 3 g |
Dorothy VanDeest
Memphis, TN
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Makes 6 servings
Prep. Time: 15 minutes
Baking Time: 35–40 minutes
5 cups peeled, sliced fresh peaches, or frozen unsweetened peach slices
1 cup fresh, or frozen, sliced rhubarb
⅓ cup sugar
2 tsp. lemon juice
¼ tsp. apple-pie spice, or ground cinnamon
½ cup uncooked rolled oats
⅓ cup packed brown sugar
¼ cup whole wheat pastry flour
¼ tsp. ground cinnamon
¼ cup trans-fat-free buttery spread
2 Tbsp. broken walnuts, or pecans
1. For filling, thaw fruit, if frozen. Do not drain.
2. In large bowl, combine fruit, ⅓ cup sugar, lemon juice, and apple pie spice. Transfer to a 2-quart square baking dish, generously greased with non-stick baking spray.
3. To make topping, combine oats, brown sugar, flour, and cinnamon in a medium bowl.
4. With pastry blender, cut in buttery spread until mixture resembles coarse crumbs.
5. Stir in nuts.
6. Sprinkle over filling in baking dish.
7. Bake at 375° for 35–40 minutes, or until fruit is tender, filling is bubbling around edges, and topping is golden.
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Per Serving |
| Calories 266, Kilojoules 1113, Protein 3 g, |
| Carbohydrates 40 g, Total Fat 10 g, Saturated Fat 2 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 5 g, |
| Cholesterol 0 mg, Sodium 106 mg, Fiber 4 g |
Dietitian’s tip: Freestone peaches have pits you can easily remove, while clingstone peaches have flesh that clings to the pit. To easily pit and slice peaches for baking, choose freestone peaches, such as Elegant Lady or O’Henry.
__________________
Baked Apples
Jean Butzer, Batavia, NY
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Makes 4 servings
Prep. Time: 10 minutes
Baking Time: 30–40 minutes
4 medium-sized tart apples, cored, but left whole and unpeeled
4 tsp. no-sugar-added strawberry fruit spread
½ tsp. ground cinnamon
1½ cups orange juice
1. Place apples in foil-lined 8 × 8 baking pan, generously greased with non-stick cooking spray.
2. Spoon 1 teaspoon jam into center of each apple.
3. Sprinkle each apple with cinnamon.
4. Pour orange juice into pan around apples.
5. Bake, uncovered, at 400° 30–40 minutes, or until apples are tender. Serve immediately.
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Per Serving |
| Calories 127, Kilojoules 531, Protein 1 g, |
| Carbohydrates 31 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 2 mg, Fiber 3 g |
Tips:
1. I like to use reduced-sugar cranberry juice in place of the orange juice.
2. Instead of strawberry, you can use other fruit spreads.
Elaine Good
Lititz, PA
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Makes 10 servings
Prep. Time: 20 minutes
Baking Time: 45 minutes
¼ cup trans-fat-free buttery spread
¾ cup brown sugar
¾ cup whole wheat pastry flour
1 tsp. cinnamon
2 Tbsp. shredded coconut, optional, not included in analyses
2 Tbsp. chopped nuts, optional, not included in analyses
8 cups sliced apples
1. Heat oven to 350°.
2. Place buttery spread in 10” pie plate. Place in oven to melt.
3. In a separate bowl, combine sugar, flour, and cinnamon, and coconut and nuts if you wish.
4. Stir dry ingredients into melted spread until crumbs form.
5. Remove about half of crumbs. Set aside.
6. Spread remaining crumbs evenly over bottom of pie plate.
7. Add apple slices to pie plate, mounding up as needed to fill pan.
8. Carefully top with reserved crumbs.
9. Bake 45 minutes. Serve warm with milk if you wish (not included in analyses).
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Per Serving |
| Calories 114, Kilojoules 477, Protein 1 g, |
| Carbohydrates 17 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 3 g, |
| Cholesterol 0 mg, Sodium 62 mg, Fiber 3 g |
Low-Fat and Still Good Fruit Cobbler
Michelle Showalter
Bridgewater, VA
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Makes 6 servings
Prep. Time: 15 minutes
Baking Time: 30 minutes
3 cups total mixture of fresh, or frozen, blackberries, cherries, peaches
1 cup whole wheat pastry flour
½ cup sugar
½ tsp. baking powder
½ cup skim milk
½ cup non-fat plain yogurt
1. Lightly spray a 9 × 9 baking pan with non-stick cooking spray. Put fruit in bottom of pan.
2. Mix remaining ingredients in bowl.
3. Spread over fruit.
4. Bake at 350° for 30 minutes, or until toothpick inserted in center comes out clean.
5. Enjoy with cold skim milk (not included in analyses).
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Per Serving |
| Calories 122, Kilojoules 510, Protein 5 g, |
| Carbohydrates 25 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 1 mg, Sodium 60 mg, Fiber 5 g |
Natalia Showalter
Mt. Solon, VA
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Makes 12 servings
Prep. Time: 20–25 minutes
Cooking Time: 5–10 minutes
Cooling Time: 30 minutes
Dressing:
1 Tbsp. sugar
1½ Tbsp. fruit pectin (for example, Sure Jell™)
6-oz. can unsweetened pineapple juice
½ tsp. vanilla extract, optional
10 cups total of any of the following fresh fruits, alone or mixed:
apples
pineapple
red and white grapes
kiwi
strawberries
blueberries
peaches
raspberries
pears
1. To make dressing, combine sugar and fruit pectin in small saucepan.
2. Add pineapple juice, stirring until smooth.
3. Cook and stir over medium heat until thickened.
4. Remove from heat and add vanilla if you wish. Allow dressing to cool.
5. Wash and cut fruit into bite-size pieces.
6. Place any combination of fruit you want into large mixing bowl until you have 10 cups of chopped or sliced fruit. If you’re using fresh berries, add to salad just before serving.
7. Pour cooled sauce over fruit. Toss gently to coat.
8. Refrigerate until ready to serve. Stir in fresh berries, if you’re including them, just before serving.
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Per Serving |
| Calories 66, Kilojoules 276, Protein 1 g, |
| Carbohydrates 16 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium trace, Fiber 2 g |
Tip: This salad can be made up to 6 hours before serving. Although the leftovers get juicier, the salad is delicious the next day.
Dietitian’s tip: Pineapple contains an enzyme called “bromelain” that breaks down protein in milk, meat, and gelatin. This makes fresh pineapple perfect for marinating meats but makes salads containing sour cream or cottage cheese watery. Canned or cooked pineapple can be used, however, because it’s been heated and the enzyme is destroyed.
A Tip —
If you can read a recipe and follow directions you can cook.
Willard Roth
Elkhart, IN
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Makes 6 servings
Prep. Time: 5 minutes
Cooking Time: 10–15 minutes
15-oz. can juice-packed apricot halves, undrained
15-oz. can juice-packed pineapple chunks, undrained
¼ cup golden raisins
1 Tbsp. fresh lemon juice
2 sticks cinnamon, or ¼ tsp. ground cinnamon
4 whole cloves
2 unpeeled yellow apples, cored and sliced
1. Combine ingredients, except apples, in medium saucepan.
2. Bring to a boil. Reduce heat, cover, and simmer 5 minutes.
3. Stir in apples. Cook about 3 minutes, or until apples are heated but not soft.
4. Remove cloves. Serve warm.
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Per Serving |
| Calories 117, Kilojoules 490, Protein 1 g, |
| Carbohydrates 29 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 10 mg, Fiber 3 g |
Dietitian’s tip: Simple and natural is nutritious and delicious!
Dried Fruit Compote
Lois Mae E. Kuh
Penfield, NY
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Makes 8 servings
Prep. Time: 5 minutes
Standing Time: 8 hours, or overnight
Cooking Time: 5 minutes
6 ozs. canned apple juice concentrate
1 lb. assorted dried fruit (plums, peaches, apricots, apples)
2–3 whole cloves
½ Tbsp. lemon juice
1. In a large saucepan, bring apple juice concentrate to a boil.
2. Stir in dried fruit and cloves.
3. Let stand overnight.
4. Remove cloves. Add lemon juice.
5. Serve at room temperature or chilled.
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Per Serving |
| Calories 184, Kilojoules 770, Protein 2 g, |
| Carbohydrates 45 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 21 mg, Fiber 5 g |
Carol Eberly
Harrisonburg, VA
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Makes 8 servings
Prep. Time: 10 minutes
Freezing Time: 8 hours, or overnight
Thawing Time: 1–2 hours
6-oz. can frozen orange juice, dissolved in 1 cup hot water
2 Tbsp. lemon juice
15-oz. can crushed unsweetened pineapple with juice
4 bananas, sliced
1. Mix all ingredients together in order listed in a large bowl.
2. Put in serving bowl. Cover and freeze.
3. When ready to serve, remove from freezer, let it thaw until slushy, and serve.
4. Freeze what’s left for next time.
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Per Serving |
| Calories 127, Kilojoules 531, Protein 1 g, |
| Carbohydrates 31 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 2 mg, Fiber 2 g |
Berry Nougat Crunch
Anita King
Bellefontaine, OH
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Makes 8 servings
Prep. Time: 10 minutes
Optional Thawing Time: 20 minutes
5 cups berries, fresh or frozen
¾ cup chopped almonds
½ cup raisins
¼ cup almond butter, softened
2 Tbsp. maple syrup, or honey
lemon juice, optional, not included in analyses
1. Spoon your choice of fresh or frozen berries into a large mixing bowl: blueberries, raspberries, blackberry frozen mix, or frozen sweet cherries are all good. You may use them in combination, or use just one berry.
2. Fold in nuts and raisins.
3. In a small mixing bowl, stir almond butter and maple syrup together until well blended. Add 2 Tbsp. or so of lemon juice if you like for some zing.
4. Stir gently into fruit and nuts.
5. If you’re using frozen fruit, allow to thaw for about 20 minutes before serving so fruit remains partially frozen. Serve in dessert glasses.
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Per Serving |
| Calories 214, Kilojoules 895, Protein 5 g, |
| Carbohydrates 27 g, Total Fat 10 g, Saturated Fat 1 g, |
| Monounsaturated Fat 6 g, Polyunsaturated Fat 3 g, |
| Cholesterol 0 mg, Sodium 38 mg, Fiber 4 g |
Becky Gehman
Bergton, VA
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Makes 4 servings
Prep. Time: 15 minutes
Creamy Filling:
1 cup low-fat vanilla yogurt, sweetened with low-calorie sweetener
¼ cup fat-free cream cheese (Neufchatel), softened
1 tsp. honey
1 pint fresh strawberries, sliced, divided
1½ cups fresh blueberries, divided
1. Make Creamy Filling by placing yogurt, cream cheese, and honey into bowl. Beat until fluffy.
2. Assemble parfaits by placing ⅓ cup strawberries in each of 6 parfait glasses.
3. Top each with 3 Tbsp. Creamy Filling.
4. Top that with ¼ cup blueberries in each glass.
5. Garnish each by dividing remaining topping.
6. Chill until ready to serve.
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Per Serving |
| Calories 100, Kilojoules 418, Protein 5 g, |
| Carbohydrates 20 g, Total Fat 1 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.2 g, Polyunsaturated Fat 0.4 g, |
| Cholesterol 2 mg, Sodium 116 mg, Fiber 3 g |
Ambrosia Parfaits
Irene Klaeger
Inverness, FL
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Makes 4 servings
Prep. Time: 15 minutes
16-oz. carton low-fat vanilla yogurt, sweetened with low-calorie sweetener, divided
¼ cup no-sugar-added crushed pineapple in juice, drained
1 banana, peeled and cut into ¼” slices
11-oz. can mandarin oranges in light syrup, drained
1 Tbsp. flaked coconut, toasted
4 fresh strawberries, sliced
1. Spoon yogurt onto several layers of heavy duty paper towels and spread to ½” thickness. Cover with additional paper towels. Let stand 5 minutes.
2. Scrape yogurt into bowl using a rubber spatula.
3. Stir in drained pineapple.
4. Spoon 2 Tbsp. yogurt mixture into each of 4 parfait glasses.
5. Top evenly with banana slices and orange slices.
6. Dollop remaining yogurt over orange slices.
7. Sprinkle evenly with coconut.
8. Top each with sliced strawberries.
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Per Serving |
| Calories 177, Kilojoules 741, Protein 6 g, |
| Carbohydrates 34 g, Total Fat 2 g, Saturated Fat 1.6 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 7 mg, Sodium 77 mg, Fiber 2 g |
Willard Roth
Elkhart, IN
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Makes 14 servings
Prep. Time: 20 minutes
Cooking Time: 12–15 minutes
Chilling Time: 30 minutes
Whipped Topping:
1 cup low-fat vanilla yogurt, sweetened with low-calorie sweetener
¼ cup fat-free cream cheese (Neufchatel), softened
1 tsp. honey
Blancmange:
½ cup sugar
5 Tbsp. cornstarch
⅛ tsp. salt, optional
2½ cups lite vanilla soymilk
1 Tbsp. vanilla (preferably clear)
10½-oz. angel food loaf cake, cubed
2 ozs. liqueur (e.g., amaretto)
1 lb. fresh, or frozen, strawberries, sliced
2 kiwis, peeled and sliced
1. To make Whipped Topping, place yogurt, cream cheese, and honey into bowl. Beat until fluffy.
2. Refrigerate Topping while assembling rest of recipe.
3. To make Blancmange, combine sugar with cornstarch, and salt if you wish, in 2-quart saucepan.
4. In microwave-safe bowl, microwave soymilk 2–3 minutes, or until steaming hot but not boiling.
5. Add heated soymilk gradually to sugar and cornstarch in saucepan, over low heat. Stir constantly.
6. When milk thickens, reduce heat to low, and continue to cook and stir at least 8 more minutes.
7. Remove from heat. Add vanilla.
8. Chill Blancmange at least 30 minutes. Whisk before layering into Trifle.
9. To assemble Trifle, layer into glass bowl: half the angel food cake cubes; a sprinkling of half the liqueur; half the strawberries; half the batch of Blancmange; half the Whipped Topping.
10. Repeat layers a second time.
11. Arrange kiwis symmetrically on top of final layer of Topping.
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Per Serving |
| Calories 181, Kilojoules 757, Protein 4 g, |
| Carbohydrates 35 g, Total Fat 2.5 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 7 mg, Sodium 200 mg, Fiber 2 g |
A Tip —
Clean up your kitchen as you go. Don’t wait until there is a mountain of dishes to do.
Shari Ladd
Hudson, MI
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Makes 6 servings
Prep. Time: 15 minutes
Chilling Time: 2–3 hours
.3-oz. pkg. sugar-free strawberry gelatin
Creamy Filling:
1 cup low-fat vanilla yogurt, sweetened with low-calorie sweetener
¼ cup fat-free cream cheese (Neufchatel), softened
1 tsp. honey
¼ whole angel food cake, cut into cubes
3 cups sliced fresh strawberries
1. Prepare gelatin according to package directions. Refrigerate 1 hour in a good-sized bowl.
2. Meanwhile, make Creamy Filling by placing yogurt, cream cheese, and honey into bowl. Beat until fluffy.
3. To assemble Fluff, scatter pieces of cake evenly in 8” pan.
4. Layer berries evenly over cake.
5. After gelatin has been refrigerated for 1 hour, whip Creamy Filling into gelatin.
6. Spoon over berries.
7. Cover and chill until set, about another hour or so.
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Per Serving |
| Calories 136, Kilojoules 569, Protein 5 g, |
| Carbohydrates 19 g, Total Fat 4.5 g, Saturated Fat 3 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 14 mg, Sodium 200 mg, Fiber 2 g |
Sour Cream Apple Kuchen
Sharon Easter
Yuba City, CA
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Makes 8 servings
Prep. Time: 15 minutes
Baking Time: 30–35 minutes
1½ cups flour
½ cup sugar
2 tsp. baking powder
¼ tsp. salt
½ tsp. cinnamon
1 cup chopped unpeeled apple
egg substitute equivalent to 1 egg, or 2 egg whites, beaten
½ cup skim milk
2 Tbsp. oil
½ cup fat-free sour cream
¼ cup chopped nuts
1. In a large mixing bowl, sift flour with sugar, baking powder, salt, and cinnamon.
2. Stir apples into flour mixture.
3. In a separate bowl, blend together egg substitute, milk, and oil.
4. Stir wet ingredients into flour mixture until well blended.
5. Turn batter into greased 9” round cake pan or deep-dish pie pan.
6. Spoon sour cream over top in spiral pattern, leaving center uncovered.
7. Top with nuts.
8. Bake at 400° for 30–35 minutes, or until tester inserted in center comes out clean.
9. Serve warm or cold.
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Per Serving |
| Calories 199, Kilojoules 833, Protein 6 g, |
| Carbohydrates 33 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 2 mg, Sodium 200 mg, Fiber 3 g |
Doyle Rounds
Bridgewater, VA
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Makes 12 servings
Prep. Time: 15 minutes
Cooling Time: 20–30 minutes
Baking Time: 25 minutes
1 cup raisins
1 cup water
1⅓ cups unsweetened applesauce
2 eggs, beaten
2 Tbsp. honey
⅓ cup vegetable oil
1 tsp. baking soda
2 cups whole wheat pastry flour
1½ tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. vanilla extract
1. In a saucepan, cook raisins in water until water evaporates.
2. Pour into mixing bowl and let cool.
3. When raisins are cool, stir in applesauce, eggs, honey, and oil. Mix well.
4. Blend in baking soda and flour.
5. Stir in cinnamon, nutmeg, and vanilla, blending well.
6. Pour into greased 8 × 8 baking pan.
7. Bake at 350° for 25 minutes, or until tester inserted in center of cake comes out clean.
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Per Serving |
| Calories 172, Kilojoules 720, Protein 4 g, |
| Carbohydrates 29 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 3.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 126 mg, Fiber 3 g |
Date and Nut Cake
Gladys Longacre
Susquehanna, PA
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Makes 12 servings
Prep. Time: 15–20 minutes
Cooking/Baking Time: 35–40 minutes
8 ozs. dates, chopped
1 cup cold water
½ cup sugar
½ cup unsweetened applesauce
2 Tbsp. canola oil
1 egg, separated
pinch of salt
1 tsp. baking soda
1½ cups whole wheat pastry flour
⅓ cup chopped walnuts
1 tsp. vanilla
1. Put chopped dates in saucepan with cold water. Cover and bring to a boil.
2. Remove from heat. Let stand while preparing rest of ingredients.
3. In a good-sized mixing bowl, cream sugar, applesauce, and canola oil.
4. Stir in egg yolk (reserve white) and pinch of salt.
5. Stir baking soda into dates.
6. Stir flour and date mixture into creamed sugar mixture.
7. Stir in walnuts and vanilla, blending well.
8. In a clean bowl, beat egg white until stiff.
9. Fold into batter.
10. Lightly grease 7 × 12 baking pan with non-stick cooking spray. Spoon batter into pan.
11. Bake at 350° for 25–30 minutes, or until tester inserted in center of cake comes out clean.
| Calories 181, Kilojoules 757, Protein 4 g, |
| Carbohydrates 33 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, |
| Cholesterol 18 mg, Sodium 112 mg, Fiber 3 g |
__________________
Ginger Crumb Cake
Mary Kathryn Yoder
Harrisonville, MO
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Makes 9 servings
Prep. Time: 20 minutes
Baking Time: 30 minutes
2 cups whole wheat flour
⅓ cup trans-fat-free buttery spread
1 cup raw sugar
¼ tsp. baking soda
1 tsp. baking powder
½ tsp. nutmeg
½ tsp. ground ginger
½ tsp. cinnamon
egg substitute equivalent to 1 egg, or 2 egg whites
½ cup low-fat buttermilk
1. In a good-sized bowl, mix flour and buttery spread with a pastry cutter until crumbs the size of peas form.
2. Add sugar. Mix with your hands to blend thoroughly.
3. Measure out ⅞ cup crumbs. Set aside for topping.
4. Measure out another ⅞ cup crumbs. Spread in bottom of greased 9 × 9 baking pan.
5. To the remaining 1¾ cups crumbs in mixing bowl, add baking soda and spices.
6. When thoroughly blended, beat in egg substitute and buttermilk.
7. Spoon batter into baking pan, being careful not to disturb crumbs on bottom of pan.
8. Top batter with reserved ⅞ cup crumbs.
9. Bake at 325° 30 minutes, or until tester inserted in center of cake comes out clean.
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Per Serving |
| Calories 246, Kilojoules 1029, Protein 5 g, |
| Carbohydrates 41 g, Total Fat 7 g, Saturated Fat 1 g, |
| Monounsaturated Fat 4 g, Polyunsaturated Fat 2 g, |
| Cholesterol 0.5 mg, Sodium 180 mg, Fiber 3 g |
Tips:
1. An 8 × 8 baking pan will also work for this recipe.
2. Serve warm from the oven, or warm cake up later when ready to serve.
3. Before mixing in soda and spices, check to make sure that you have 1¾ cups crumbs in the mixing bowl, and that you haven’t taken out too much for topping or for the bottom of the pan.
A Tip —
Cooking with someone else is always more fun than cooking solo.
Margaret Wenger Johnson
Keezletown, VA
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Makes 20 servings
Prep. Time: 15 minutes
Baking Time: 30 minutes
3 cups whole wheat pastry flour
1 cup sugar
3 Tbsp. unsweetened cocoa powder
½ tsp. salt
2¼ tsp. soda
1 Tbsp. vanilla
2 Tbsp. vinegar
½ cup canola oil
2 cups boiling water
1. In a good-sized mixing bowl, sift together flour, sugar, cocoa powder, salt, and soda.
2. Make 3 holes in dry ingredients. Pour vanilla, vinegar, and oil into those holes.
3. Add boiling water. Beat two minutes by hand, or with a mixer. (This will make a thin batter.)
4. Pour batter into greased 9 × 13 baking pan, or 3 greased 8” round baking pans for a layer cake.
5. Bake at 350° for 30 minutes, or until tester inserted in center of cake comes out clean.
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Per Serving |
| Calories 145, Kilojoules 607, Protein 2 g, |
| Carbohydrates 23 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 3.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 200 mg, Fiber 2 g |
Cheesecake
Sharon Shank
Bridgewater, VA
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Makes 8 servings
Prep. Time: 15 minutes
Cooling Time: 2–3 hours
2 Tbsp. cold water
1 envelope unflavored gelatin
2 Tbsp. lemon juice
½ cup skim milk, heated almost to boiling
egg substitute equivalent to 1 egg, or 2 egg whites
¼ cup sugar
1 tsp. vanilla
2 cups low-fat cottage cheese
lemon zest, optional
1. Combine water, gelatin, and lemon juice in blender container. Process on low speed 1–2 minutes to soften gelatin.
2. Add hot milk, processing until gelatin is dissolved.
3. Add egg substitute, sugar, vanilla, and cheese to blender container. Process on high speed until smooth.
4. Pour into 9” pie plate or round flat dish.
5. Refrigerate 2–3 hours.
6. If you wish, top with grated lemon zest just before serving.
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Per Serving |
| Calories 80, Kilojoules 335, Protein 9 g, |
| Carbohydrates 10 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 3 mg, Sodium 200 mg, Fiber trace |
Dietitian’s tip: The colorful outermost layer of the lemon, called the “zest,” is full of essential oils that contribute lively flavor and aroma to this recipe. Remove the zest by grating it with the fine rasps of a hand-held grater to form fine particles.
Joanna Harrison
Lafayette, CO
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Makes 8 servings
Prep. Time: 20 minutes
Baking Time: 12 minutes
Cooling Time: 7 minutes
1 quart (4 cups) fresh strawberries
3 Tbsp. agave nectar,* or honey, divided
1½ cups whole wheat pastry flour
1 tsp. baking powder
⅛ tsp. salt
¼ cup trans-fat-free buttery spread
egg substitute equivalent to 1 egg, or 2 egg whites
½ cup skim milk
1. Mash or slice strawberries in a bowl. Stir in 2 Tbsp. agave nectar. Set aside.
2. In a good-sized mixing bowl, combine flour, baking powder, salt, and 1 Tbsp. agave nectar.
3. Cut buttery spread into dry ingredients with pastry cutter or 2 knives until crumbly.
4. In a small bowl, beat egg substitute and milk together.
5. Stir wet ingredients into flour mixture just until moistened.
6. Fill eight greased muffin cups ⅔ full of batter.
7. Bake at 425° for 12 minutes, or until golden.
8. Allow cakes to cool in baking tins 7 minutes. Then remove from muffin cups to cool on wire rack.
9. Just before serving, split shortcakes in half horizontally. Spoon berries over cake halves.
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Per Serving |
| Calories 173, Kilojoules 724, Protein 5 g, |
| Carbohydrates 26 g, Total Fat 6 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 3.5 g, |
| Cholesterol trace, Sodium 183 mg, Fiber 4 g |
* Note: Agave nectar is a sweet, honey-like syrup made from the succulent cactus-like agave plant. You may substitute honey if you don’t have agave nectar.
A Tip —
When a recipes calls for a quantity of oil, I substitute ½ applesauce and ½ oil. This makes things moist and healthier.
Barb Harvey
Quarryville, PA
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Makes 20 servings
Prep. Time: 15 minutes
Baking Time: 18–22 minutes
Cooling Time: 5 minutes
2 cups whole wheat flour
1 cup sugar
2 tsp. baking soda
2 tsp. ground cinnamon
2 cups shredded carrots
⅓ cup chopped dried apricots
⅓ cup sunflower kernels
⅓ cup flaked coconut
⅓ cup semi-sweet chocolate chips
2 medium-sized ripe bananas, mashed
egg substitute equivalent to 3 eggs
½ cup vegetable oil
2 tsp. vanilla extract
1. In large mixing bowl, combine flour, sugar, baking soda, and cinnamon.
2. Add carrots, apricots, sunflower kernels, coconut, and chocolate chips.
3. Stir in mashed bananas.
4. In separate bowl, beat eggs, oil, and vanilla together.
5. Stir wet ingredients into carrot mixture just until moistened.
6. Fill 20 greased or paper-lined cupcake cups ⅔ full.
7. Bake at 375° 18–22 minutes, until tester inserted into centers of cupcakes comes out clean.
8. Cool 5 minutes. Remove from pans to wire racks.
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Per Serving |
| Calories 193, Kilojoules 808, Protein 4 g, |
| Carbohydrates 28 g, Total Fat 8 g, Saturated Fat 2 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 4 g, |
| Cholesterol trace, Sodium 158 mg, Fiber 3 g |
Pumpkin Cupcakes
Katrina Smith
Sheldon, WI
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Makes 24 servings
Prep. Time: 20 minutes
Baking Time: 15 minutes
egg substitute equivalent to 4 eggs
½ cup canola oil
¾ cup honey
2 cups pumpkin
3 cups whole wheat flour
2 tsp. cinnamon
3 tsp. baking powder
2 tsp. baking soda
¼ tsp. salt
1 tsp. ground ginger
1 cup raisins, optional, not included in analyses
1. In a large mixing bowl, beat egg substitute, oil, and honey together until frothy.
2. Stir in pumpkin.
3. In a separate bowl, combine dry ingredients, including raisins if you wish.
4. Slowly blend dry ingredients into wet ingredients.
5. Fill 24 individual cupcake papers ½–⅔ full.
6. Bake at 350° 15 minutes, or until toothpick inserted in centers of cupcakes comes out clean.
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Per Serving |
| Calories 141, Kilojoules 590, Protein 3 g, |
| Carbohydrates 21 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 3 g, |
| Cholesterol trace, Sodium 180 mg, Fiber 2.5 g |
Norma Saltzman, Shickley, NE
Charlotte Shaffer, East Earl, PA
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Makes 8 servings
Prep. Time: 30 minutes
Standing Time: 15 minutes
Baking Time: 55 minutes
Pie Crust:
1 cup dry rolled oats
¼ cup whole wheat pastry flour
¼ cup ground almonds
2 Tbsp. brown sugar, packed
3 Tbsp. canola oil
1 Tbsp. water
1. To prepare Crust, mix dry ingredients together in good-sized mixing bowl.
2. In a separate bowl, mix oil and water together with a whisk.
3. Add oil-water mixture to dry ingredients. Mix until dough holds together. Add a bit more water if needed.
4. Press dough into 9” pie plate.
5. Set aside until Filling is prepared.
Filling:
6 cups (about 4 large) sliced and peeled tart apples
⅓ cup frozen apple juice concentrate
2 Tbsp. quick-cooking tapioca
1 tsp. cinnamon
1. In a large bowl, combine all ingredients.
2. Let stand 15 minutes.
3. Stir and then spoon into prepared pie crust.
4. Bake at 425° 15 minutes.
5. Reduce heat to 350° and bake 40 minutes, or until apples are tender.
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Per Serving |
| Calories 215, Kilojoules 900, Protein 3 g, |
| Carbohydrates 31 g, Total Fat 9 g, Saturated Fat 1 g, |
| Monounsaturated Fat 5 g, Polyunsaturated Fat 3 g, |
| Cholesterol 0 mg, Sodium 16 mg, Fiber 4 g |
Mocha Chiffon Pie
Ann Bender
New Hope, VA
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Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 5 minutes
Cooling Time: 2–3 hours
1 Tbsp. plain gelatin
¼ cup cold water
½ cup sugar
2 Tbsp. cocoa powder, unsweetened
1 tsp. dry instant coffee
⅛ tsp. salt
1½ cups evaporated skim milk
8 Tbsp. light frozen whipped topping, thawed
1. In a small bowl, dissolve gelatin in cold water.
2. Mix sugar, cocoa powder, dry coffee, and salt in saucepan.
3. Stir milk into saucepan. Heat to boiling, stirring frequently.
4. Add gelatin mixture and stir until dissolved.
5. Cool in fridge until mixture is slightly congealed.
6. Pour into 9” pie pan.
7. Cool in fridge until completely set.
8. Serve each pie wedge topped with 1 Tbsp. whipped topping.
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Per Serving |
| Calories 111, Kilojoules 464, Protein 7 g, |
| Carbohydrates 19 g, Total Fat 1 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 0.3 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 2 mg, Sodium 100 mg, Fiber trace |
Nadine L. Martinitz
Salina, KS
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Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 1 minute
Chilling Time: 1–2 hours
15-oz. can pumpkin
¼ cup sugar
1¼ tsp. pumpkin pie spice
½ tsp. vanilla extract
¼ cup water
1 envelope unflavored gelatin
2½ cups fat-free frozen whipped topping, thawed, divided
6-oz. reduced-fat graham cracker crust
pumpkin pie spice for garnish, optional
1. Combine pumpkin, sugar, 1¼ tsp. pumpkin pie spice, and vanilla in large bowl. Beat with whisk until blended. Set aside.
2. Place water in small saucepan. Sprinkle gelatin over top. Let stand until gelatin softens, about 1 minute.
3. Place saucepan over low heat and cook, stirring continually, until gelatin completely dissolves, about 1 minute.
4. Gradually pour dissolved gelatin mixture into pumpkin mixture, beating with whisk until blended.
5. Gently fold 2 cups thawed whipped topping into pumpkin mixture.
6. Spread filling in graham cracker crust. Refrigerate until firm.
7. Fill pastry bag with remaining whipped topping. Decoratively pipe over filling. Or simply drop dollops of remaining topping over pie.
8. Garnish with a few sprinkles of pumpkin pie spice.
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Per Serving |
| Calories 188, Kilojoules 787, Protein 4 g, |
| Carbohydrates 30 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 0 mg, Sodium 96 mg, Fiber 1 g |
__________________
Sweet-Potato Banana Custard
Monica Hochstedler Carlson
Harrisonburg, VA
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Makes 6 servings
Prep. Time: 20 minutes
Baking Time: 40–45 minutes
1 cup peeled sweet potato, cooked and mashed
½ cup (about 2) small bananas, mashed
1 cup evaporated skim milk
2 Tbsp. brown sugar, packed
⅓ cup egg substitute, beaten
¼ tsp. salt, optional, not included in analyses
¼ cup raisins
1 Tbsp. sugar
1 tsp. ground cinnamon
1. In medium bowl, stir together mashed sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar and egg substitute, and salt if you wish, mixing thoroughly.
4. Spray 1-quart baking dish with non-stick cooking spray. Transfer sweet potato mixture to baking dish.
5. In a small bowl, combine raisins, sugar, and cinnamon. Sprinkle over top of sweet-potato mixture.
6. Bake in preheated 325° oven 40–45 minutes, or until knife inserted near center comes out clean.
| Calories 113, Kilojoules 473, Protein 5 g, |
| Carbohydrates 23 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 185 mg, Fiber 1 g |
Tip: This recipe is a wonderful, light fall or winter dessert when sweet potatoes are available. It’s an alternative to a pumpkin or sweet potato pie.
__________________
Banana Mousse
Lois Hess
Lancaster, PA
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Makes 4 servings
Prep. Time: 15 minutes
Chilling Time: 2 hours
3 Tbsp. skim milk
1 medium banana, cut in quarters
4 tsp. sugar
1 tsp. vanilla extract
1 cup plain low-fat yogurt
1 banana cut into 8 slices
1. Place milk, medium banana cut in quarters, sugar, and vanilla into blender. Process for 15 seconds at high speed until smooth.
2. Pour mixture into small bowl. Fold in yogurt.
3. Chill two hours.
4. Spoon into four dessert dishes.
5. Garnish each dish of mousse with two banana slices just before serving.
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Per Serving |
| Calories 108, Kilojoules 452, Protein 4 g, |
| Carbohydrates 21 g, Total Fat 1 g, Saturated Fat 0.25 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.25 g, |
| Cholesterol 3 mg, Sodium 48 mg, Fiber 1.5 g |
Orange Panna Cotta
Marilyn Mowry
Irving, TX
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Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 10 minutes
Chilling Time: 8 hours, or overnight
2 cups evaporated skim milk
1 envelope unflavored gelatin
¼ cup sugar
1 tsp. vanilla extract
1 tsp. orange extract
1 tsp. grated orange peel
pinch of salt
½ cup fat-free vanilla yogurt, sweetened with low-calorie sweetener
ground cinnamon
1. Combine milk and gelatin in nonstick pan. Let stand until gelatin softens, about 5 minutes.
2. Cook over low heat, stirring constantly, until gelatin dissolves completely, about 5 minutes.
3. Whisk in sugar, both extracts, orange peel, and salt. Bring to a simmer, stirring frequently.
4. Divide evenly among 4 small ramekins or custard cups.
5. Cool slightly. Then cover and refrigerate overnight.
6. To serve, top each with 2 Tbsp. fat-free vanilla yogurt and a sprinkle of cinnamon.
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Per Serving |
| Calories 185, Kilojoules 774, Protein 12 g, |
| Carbohydrates 31 g, Total Fat 1 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 0.7 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 7 mg, Sodium 168 mg, Fiber trace |
Patricia Howard
Green Valley, AZ
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Makes 4 servings
Prep. Time: 10 minutes
Chilling Time: 1 hour
1¾ cups cold skim milk
3.4-oz. pkg. instant sugar-free chocolate pudding
¼ cup sour cream
½ tsp. almond extract
2 Tbsp. chopped nuts
1. Combine milk, dry pudding, sour cream, and extract in a chilled bowl.
2. Using a wire whisk, stir until thickened.
3. Divide into 4 small serving bowls.
4. Cover and refrigerate for an hour.
5. Top with nuts just before serving.
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Per Serving |
| Calories 70, Kilojoules 293, Protein 2 g, |
| Carbohydrates 7 g, Total Fat 4 g, Saturated Fat 1.6 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 0.9 g, |
| Cholesterol 5 mg, Sodium 200 mg, Fiber 0.5 g |
Grape Juice Tapioca
Margaret Wenger Johnson
Keezletown, VA
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Makes 6 servings
Prep. Time: 3 minutes
Cooking Time: 7–20 minutes
Chilling Time: 4 hours
4 cups purple grape juice, no sugar added
¼ cup sugar, optional, not included in analyses
⅔ cup dry regular, or minute, tapioca
2 Tbsp. lemon juice
1. Pour grape juice into 2-quart saucepan. Stir in sugar if you wish. Cover and heat until simmering.
2. Stir in tapioca and cook until clear. (If using regular tapioca, stir frequently to prevent sticking on bottom of pan).
3. Stir in lemon juice. Remove from heat.
4. Cool until room temperature.
5. Refrigerate until well chilled.
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Per Serving |
| Calories 146, Kilojoules 611, Protein trace, |
| Carbohydrates 35 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 3.5 mg, Fiber trace |
Betty Moore
Plano, IL
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Makes 6 servings
Prep. Time: 15 minutes
Baking Time: 30–40 minutes
Standing Time: 15–20 minutes
1 egg
3 egg whites
12-oz. can fat-free evaporated milk
⅓ cup brown sugar
1 tsp. vanilla
1 cup cooked brown rice
½ cup raisins
⅛ tsp. nutmeg, optional
1. Spray a 1½-quart baking dish with non-stick spray.
2. In medium bowl, combine egg, egg whites, milk, sugar, and vanilla. Mix well.
3. Stir in rice and raisins, and nutmeg if you wish.
4. Pour into prepared dish.
5. Cover and bake at 350° for 30–40 minutes. Remove from oven.
6. Stir. Cover. Let stand until liquid is absorbed.
7. Serve immediately, or warm gently before serving.
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Per Serving |
| Calories 172, Kilojoules 720, Protein 6 g, |
| Carbohydrates 30 g, Total Fat 1 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.5 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 35 mg, Sodium 62 mg, Fiber 1 g |
Frozen Dream Pops
Janelle Reitz
Lancaster, PA
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Makes 8 servings; 1 pop/serving
Prep. Time: 10 minutes
Freezing Time: 6 hours
6-oz. can unsweetened orange juice concentrate, thawed slightly
2 cups low-fat plain yogurt
1 tsp. vanilla
1. Mix fruit juice concentrate and yogurt together in a bowl.
2. Pour into 8 popsicle molds. (You can also use 3-oz. paper cups. Cover each with foil. Insert plastic spoons or wooden sticks through the foil.)
3. Freeze until solid.
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Per Serving |
| Calories 74, Kilojoules 310, Protein 4 g, |
| Carbohydrates 12 g, Total Fat 1 g, Saturated Fat 0.6 g, |
| Monounsaturated Fat 0.2 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 4 mg, Sodium 43 mg, Fiber trace |
A Tip —
Always have ingredients for simple recipes on hand.
Vonda Ebersole
Mt. Pleasant Mills, PA
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Makes 10 servings; 1 pop/serving
Prep. Time: 10 minutes
Chilling Time: 4 or more hours
2 cups whole unsweetened strawberries
1 cup unsweetened applesauce
1 Tbsp. corn syrup
1. Crush strawberries in blender.
2. Add applesauce and corn syrup.
3. Blend until smooth.
4. Pour mixture evenly into 10 popsicle molds, or 10 3-oz. paper cups.
5. Place in freezer. If using paper cups, 1 hour after placing in freezer, insert wooden sticks into center of each popsicle. Place back in freezer until frozen.
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Per Serving |
| Calories 32, Kilojoules 134, Protein trace, |
| Carbohydrates 8 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 2 mg, Fiber 1.5 g |
Tip: You can use fresh or frozen strawberries.
Banana Orange Pops
Kathy Keener Shantz
Lancaster, PA
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Makes 12 servings; 1 pop/serving
Prep. Time: 10 minutes
Freezing Time: 3–4 hours
2 ripe bananas
6 ozs. (¾ cup) orange juice concentrate, slightly thawed
12 ozs. silken soft tofu
1. Combine all ingredients in food processor or blender. Blend until smooth.
2. Pour into 12 popsicle molds, or 12 3-oz. paper cups.
3. Place in freezer. If using paper cups, remove after 1 hour and insert a wooden stick in center of each cup. Return to freezer.
4. Freeze until solid.
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Per Serving |
| Calories 55, Kilojoules 230, Protein 2 g, |
| Carbohydrates 10 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 2 mg, Fiber 0.5 g |
Tip: Peel ripe bananas and freeze for later use.
