Yogurt.
• 1 pint fresh blueberries or blackberries
• 1/3 to l/2 cup light brown sugar, to taste
• 1 cup unbleached white flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 egg, well beaten
• 3/4 cup low-fat milk
• 2 tablespoons butter or margarine, melted
• Low-fat or non-fat vanilla ice cream or frozen yogurt
Preheat the oven to 400 degrees.
Wash the berries and make sure that all small stems are removed. In a mixing
bowl, toss them with a little less than half the sugar. Place the berries in a lightly
oiled 9-by-9-inch baking pan.
Use the emptied mixing bowl to combine the flour, baking powder, and salt. In a
small bowl, add the remaining sugar to the beaten egg. Stir the wet mixture into
the flour mixture and slowly add the milk, then the melted butter or margarine.
Stir
until smoothly blended. Pour the batter evenly over the berries.
Bake for 30 to 35 minutes or until the berries are soft and the batter is golden.
Serve warm over low-fat vanilla ice cream or frozen yogurt.
Tropical Jell-O Fruit Salad
• 1 Packet fat-free strawberry Jell-O mix
• 1/4 c Mandarin oranges
• 1 Small banana cut into pieces
• 1/4 c Pineapple
• 1 Small kiwi cut into pieces
Make Jell-O according to package. Put jell mixture in refrigerator until almost
congealed. Sprinkle fruit over top. Put back in refrigerator and let Jell-O set
completely. Fruit will settle when completely chilled.
Servings: 4 - 6
Calories: 201
Total Fat: 0
Fiber: 1
Strawberry Cheesecake
• 2 C fresh strawberries
• 2 med bananas, sliced
• 2 C Ricotta cheese (15-oz carton)
• 1 tsp vanilla
• 2 large egg whites
• 2 any unflavored gelatin
• 1/2 C frozen unsweetened apple juice concentrate, thawed
• 1 unbaked Grape Nuts pie shell (see recipe below)
Wash, hull, and crush enough strawberries (about 15) to measure 1 cup. Slice
bananas. Warm apple juice concentrate slightly and sprinkle gelatin on top; stir and
let stand until gelatin is dissolved. Place strawberries and bananas into blender
container; blend until smooth.
Add vanilla and slowly add Ricotta cheese; blend well. Add gelatin mixture and egg
whites; blend well. Pour into unbaked Grape Nuts crust. Bake at 350o for 1 hour.
Remove from oven and cool. Refrigerate for 3 hours; serve. Garnish with remaining
strawberries.
Grape Nuts Pie Crust
• 1 1/2 C Grape Nuts
• 3/4 C frozen unsweetened apple juice concentrate, thawed
• 1/2 tsp vanilla
Mix juice concentrate and vanilla with cereal. Let stand until moisture is absorbed.
Press into a 9" pie pan. Bake at 350 for 12 minutes then Cool and fill with favorite low fat pie filling. 10 servings
Fat-Free Chocolate Cake
8 servings
Cake:
• 1 1/4 cups flour
• 1 cup sugar
• 1/2 cup unsweetened cocoa
• 1/4 cup cornstarch
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 4 egg whites
• 1 cup water
• 1/2 cup light corn syrup, (or dark)
Glaze:
• 1/3 cup cocoa
• 2/3 cup powdered sugar
• 1 teaspoon vanilla extract
• 1 egg white
• 1 tablespoon water, or as needed
Cake: preheat oven to 350 degrees F. Spray 9 inch square baking pan with cooking
spray. In large bowl, combine flour, sugar, cocoa, cornstarch, soda and salt. In
medium bowl, whisk together egg whites, water and corn syrup. Stir egg mixture
into flour mixture until smooth. Pour into baking pan.
Bake 1/2 hour or until cake springs back when lightly touched. Cool on wire rack
10 minutes. Glaze: beat together cocoa, powdered sugar, vanilla, egg white and
water by droplets. Drizzle glaze over warm cake. To serve, cut into squares.
Nutrition Facts: Calories 330 - Calories from Fat 12 Percent Total Calories From: Fat
4%, Protein 7%, Carbohydrate 89% Totals and Percent Daily Values (2000 calories):
Fat 1g, Saturated Fat 1g, Cholesterol 0mg, Sodium 310mg, Total Carbohydrate
74g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 2 units, Vitamin C 0 units,
Calcium 0 units, Iron 2 units
Low-Fat Brownies
12 servings
• 1/2 cup flour
• 1/2 cup cocoa
• 1/2 teaspoon baking powder
• 1/2 cup sugar
• 1/2 cup light brown sugar
• 2 tablespoons canola oil
• 4 tablespoons prune puree
• 4 large egg whites
• 2 teaspoons vanilla
Preheat oven to 350. Spray 8" square baking pan with cooking spray. In small bowl
combine flour, cocoa and baking powder. In medium bowl stir together sugar,
brown sugar, oil and prune puree. Add egg whites and vanilla.
Gradually stir in cocoa mixture until blended. Pour into prepared pan and bake 15
to 20 minutes or until brownies begin to pull away from sides of pan. Sprinkle with
confectioner's sugar.
Nutrition Facts Amount Per Serving: Calories 121 - Calories from Fat 25, Fat 3g
Apple Cinnamon Bars
• 1 cup whole wheat flour
• 1/2 cup rolled oats
• 1 tablespoon ground cinnamon
• 1 teaspoon baking powder
• 1/4 cup brown sugar
• 2 egg whites
• 1/2 cup soy or dairy milk
• 1/4 cup apple juice concentrate
• 1/4 cup raisins
• 1 1/4 cup chopped peeled apple
Soak the raisins in the apple juice concentrate for 30 minutes. Spray 8" square pan
with vegetable spray (or use non stick pan) Stir together dry ingredients.
Add
apples and toss to coat.
Stir together all wet ingredients. Pour wet stuff into the dry, fold together just to
evenly moisten the dry ingredients. Spread this thick batter into the prepared 8"
pan, bake at 350 degreed F for 20 minutes.
Apricot Custards
• 1 16-ounce can unpeeled apricot halves (water-pack), drained
• 2 beaten eggs
• 1 cup fat-free milk
• 2 tablespoons sugar
• 1/2 teaspoon vanilla
• 6 to 8 drops rum flavoring or almond extract
• Several dashes ground cardamom or ground nutmeg
• Fresh mint (optional)
Slice 4 apricot halves for garnish, if desired; set aside. Chop remaining apricot
halves. Place chopped apricots on paper towels to drain thoroughly.
Place four 6-ounce custard cups or individual soufflé dishes in a shallow baking
pan. Divide the chopped apricots among the cups or dishes.
In a small mixing bowl combine the eggs, milk, sugar, vanilla, and rum flavoring or
almond extract. Pour the egg mixture over chopped apricots. Sprinkle with
cardamom or nutmeg.
Place the baking pan containing the cups or dishes in the oven. Pour boiling water
around cups or dishes in pan to depth of 1 inch.
Bake in a 325 degree F. oven for 30 to 35 minutes or until a knife inserted near the
centers comes out clean. Remove cups or dishes from water. Serve custards warm.
Garnish with the reserved apricot slices and fresh mint, if desired.
Nutrition facts per serving: 116 calories, 3 g total fat, 1 g saturated fat, 108 mg
cholesterol, 67 mg sodium, 17 g carbohydrate, 2 g fiber, 6 g protein.
Yogurt Cheese Pie
Prepare yogurt cheese: Drain 1 quart non-fat yogurt in the fridge for at least 10
hours.
Prepare crust:
• 1 1/2 c. graham cracker crumbs
• 3 tablespoons yogurt
• 1 1/2 tablespoons honey
• 1/4 teaspoon cinnamon
Mix everything well. Press into a pie pan sprayed with Pam with wet fingers. Bake at
350 degrees for 15 minutes. Let cool.
Gently fold into yogurt grated lemon peel, a drop of vanilla, and enough honey to
sweeten to your liking.
Once crust is cool, spoon filling into crust. Top with sliced strawberries and
blueberries (or fruit of your choice). Chill for 1 hour and serve.
Pumpkin-Pie Recipe
• 2 Egg Beaters
• 16 ounces Pumpkin canned
• 3/4 cup Sugar
• 2 teaspoons Cinnamon ground
• 1/2 teaspoon Ginger ground
• 1/4 teaspoon Cloves ground
• 12 ounces Evaporated skim milk
Note: This filling is enough for two pies.
Preheat oven to 425 F. Mix filling in order given.
Pour filling into crust and bake 10 minutes. Reduce heat to 350 F. and bake 40 - 45
more minutes or until a knife inserted in the center comes out clean. Garnish with
Dream Whip.
Per serving (filling only) : 0.01 g fat, 142 calories, 5.3 g protein, 0.4 mg
cholesterol, 34 g. carbohydrates, 60.5 mg. sodium
Frozen Yogurt Pie
4 Cups Choc Twirl Sugar Free, Fat free Frozen Yogurt
• 1 box of choc or vanilla pudding, Sugar Free
• 1 heaping TBLS peanut butter
• 1/3 C grape nuts
Mix together for about 2 minutes. Put in low fat graham crust or I just put on a
layer of graham crackers. Cool whip if desired. Return to freezer for a couple of
hours. (If filling seems too thick, add one cup of skim milk)
Serving size 1/8 of Pie Calories 144
258
105 Calorie Chocolate (Amaretto) Cheesecake
Chocolate (Amaretto) Cheesecake 10 servings
Crust:
• 2 1/2 cup graham crackers
Filling:
• 1 low-fat cream cheese
• 1 cup low fat sour cream
• 1/3 cup cocoa
• 1/4 cup flour
• 1/4 cup Amaretto
• 1 teaspoon vanilla
• 1/2 teaspoon salt
• 1 egg
• 2 teaspoons semisweet chocolate, chips, chopped
Spray pan with butter-flavored cooking spray. Sprinkle with gram cracker crumbs.
Combine filling ingredients (everything but egg & chocolate chips) in food
processor then add egg until just blended. Fold in the grated chocolate (a little
goes a long way here). Add to pan & cook at 300 degrees for 60-65 minutes if
using an 8 inch pan, about 50-55 min. if using a larger one. Cool & refrigerate
overnight. |
