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 RECIPES

 

 

Nonfat Chocolate Cake
Chocolate Cake
Corn Soufflé
Corn Pudding
Chocolate Raspberry Brownies
Cranberry-Orange Muffins 
Fat-Free Brownie Oat Cookies
Fat-Free Pumpkin Bran Muffins
Fat-Free Oatmeal Raisin Cookies
Strawberry Mousse
Fudge Brownie Sundae
Angel Food Cake
Orange Pudding
Chocolate Cake


 

NONFAT CHOCOLATE CAKE


Q: First, I'd like to thank you for all the valuable information you give us in your column. I want to know if you get requests for diet alternatives or recipes from your readers and if so, if you would include a healthy, nonfat recipe in your column every so often.

A: I appreciate your kind words. I do get inquiries about cooking tips and recipes from clients, students and readers of my columns, so I'll try to include a recipe and some simple cooking tips every so often. Since tasty desserts are usually difficult, here's on you'll be able to fool any high-fat-chocolate lover with.

Nonfat chocolate cake

1 ¼ cup flour
½ teaspoon baking soda
1 cup sugar
½ teaspoon salt
½ unsweetened cocoa
4 egg whites
¼ cup cornstarch
1 cup water
½ cup high-fructose corn syrup

Preheat the oven to 350 degrees Fahrenheit. Lightly coat a nine-inch-square pan with cooking spray.

In a large bowl combine the dry ingredients and mix.

Whisk egg whites, water and corn syrup in a medium-size bowl. Stir this into the dry ingredients until smooth, then pour the batter into the pan. Bake 30 minutes or until the cake springs back when lightly touched.

This cake makes 16 servings, each containing 140 calories, 2 grams of protein, 34 grams of carbohydrate, 160 milligrams of sodium and no fat or cholesterol.
My sister likes to bake two cakes and spread raspberry preserves between the layers. Then she tops it with nonfat chocolate syrup or serves it with nonfat frozen yogurt.
Aug92IM

 

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CHOCOLATE CAKE
 

Cooking spray
1 1/4 c flour
1 c sugar
1/2 c unsweetened cocoa
1/4 c cornstarch
1/2 c Kari light or dark corn syrup
1/2 t baking soda
1/2 t salt
4 egg whites
1 c water

Preheat oven to 350. Spray 9" square pan with cooking spray. In large bowl combine dry ingredients until mixed. In medium bowl whisk egg whites, water and corn syrup. Stir into dry ingredients until smooth. Pour into pan and bake 30 min or until cake springs back when lightly touched.

 

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CORN SOUFFLÉ


2 c whole wheat bread crumbs
3 c non fat milk
1 T rice syrup or fructose
2 1/2 t salt
8 egg whites, beaten
6 cooked ears fresh corn or canned or frozen

Soak bread crumbs in milk for 15 minutes and combine all ingredients and bake for 1 hour at 400.

 

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CORN PUDDING


Combine in large bowl two 16 oz. pkgs. of frozen corn, one 17 oz. can of creamed corn, and 5 lightly beaten eggs (ie, egg beaters).

In small bowl mix together 1/2 cup of sugar, 4 T cornstarch, 1 1/2 t seasoned salt, 1/2 t dry mustard, and 1 t instant minced onion.

Add to corn mixture. Stir in 1/2 cup milk and 1/2 cup melted butter (1 butter bud packet). Pour into greased (PAM) 13x9x2 lasagna dish or 3 qt. casserole. Bake in oven at 400 for one hour stirring thoroughly after 30 minutes.

 

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CHOCOLATE RASPBERRY BROWNIES

1 1/2 c sugar
3/4 c unsweetened cocoa powder
1 c fat free egg substitutes
1 10 oz. jar sugar free raspberry preserves
1 t vanilla extract
1/2 t salt
1/2 t baking soda
1/4 t almond extract
1 c flour

Preheat oven to 325. Thoroughly coat 9x13 pan with PAM. With electric mixer combine sugar and cocoa. Gradually pour in egg and jam, beating on low speed until sugar is no longer grainy. Add vanilla and almond extract and beat briefly to mix. Combine flour, baking soda, and salt and stir in with rubber spatula. so not overmix. Bake 30 to 35 minutes. Brownies should be slightly under baked but not runny in the center. Allow to cool. Cut in 2" bars.

Note: Because of the jam these brownies are sticky to cut. Wet knife before each cut or partially freeze before slicing.

Each 2" bar contains:
114 calories
0.7 g of fat
26 g carbohydrate
0 g cholesterol
86 mg. sodium

 

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CRANBERRY-ORANGE MUFFINS
 

Paper cupcake holders
1 1/4 c flour
2 t baking powder
1/2 t salt
1/2 c sugar
1/2 c orange juice
2 egg whites
1/3 c corn syrup
1 t grated orange peel
1 c coarsely chopped fresh or frozen cranberries

Combine flour, baking powder and salt in a bowl. In another bowl whisk together sugar and juice and then add egg whites, corn syrup and peel. Gradually add the flour mixture and then stir the cranberries in. Spoon into cupcake holders that have been placed in muffin tin. Bake at 400 for 25 minutes and then cool.

 

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FAT FREE BROWNIE OAT COOKIES

Non-stick cooking spray
1 c quick oats
2/3 c flour
2/3 c sugar
1/3 c unsweetened cocoa
1 t baking powder
1/4 t salt
2 egg whites
1/3 c Kari light or dark corn syrup
1 t vanilla

Spray cookie sheets with cooking spray. In large bowl combine oats, flour, sugar, cocoa, baking powder and salt. Add egg whites, corn syrup and vanilla; stir just until dry ingredients are moistened. (Dough will be very thick.) Drop by rounded teaspoonfuls onto prepared cookie sheets. Bake in 350 oven 10 min or until set. Cool 5 minutes on cookie sheet. Remove; cool on wire rack. Makes about 2 dozen.

Each cookie provides: 0 g total fat, 0 mg cholesterol, 60 calories, 1 g protein, 14 g carbohydrate, 90 mg sodium

 

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FAT-FREE PUMPKIN BRAN MUFFINS



Mausolea cooking spray
1 c canned solid-packed pumpkin
1 c natural high-fiber cereal shreds
3/4 c skim milk
1/3 c Kari light or dark corn syrup
2 egg whites, slightly beaten
1 1/4 c flour
1/3 c sugar
2 t baking powder
1/2 t baking soda
1/2 t salt
1/2 c raisins

Spray 12 (2 1/2 inch) muffin cups with cooking spray. In medium bowl combine pumpkin, cereal, milk, corn syrup and egg whites. In large bowl combine remaining ingredients. Add pumpkin mixture; stir until will blended. Spoon into prepared muffin cups. Bake in 400 oven for 20 minutes or until toothpick inserted in center comes out clean. cool in pan 5 minutes. Remove, cool on wire rack. Makes 12 muffins.

Each muffin provides 0 g of fat, 0 mg of cholesterol, 150 calories, 4 g protein, 35 g carbohydrate, and 340 mg sodium.


 

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FAT-FREE OATMEAL RAISIN COOKIES


Mausolea cooking spray
1 c flour
1 c quick oats
1/2 c sugar
1/2 t salt
1/2 t baking powder
1/2 t baking soda
1/2 t cinnamon
1/2 c raisins
2 egg whites
1/3 c Kari light or dark corn syrup
1 t vanilla

Spray cookie sheets with cooking spray. In large bowl combine dry ingredients and raisins. Add egg whites, corn syrup and vanilla; stir until well blended. (Dough will be stiff) Drop by rounded teaspoonfuls onto prepared cookie sheets. Bake in 375 oven for 10 minutes or just until firm. Do not overbake. Remove; cool on wire rack. Makes about 2 1/2 dozen.

Each cookie provides: 0 g fat, 0 mg cholesterol, 60 calories, 1 g protein, 13 g carbohydrate, 65 mg sodium.

 

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STRAWBERRY MOUSSE



2 egg whites beaten stiff
1/2 c sugar added slowly
1 pint strawberries cut into very tiny pieces

Beat in strawberries a little at a time. Beat for a total of 20 minutes or until the bowl overflows. Freeze overnight. Can be made and frozen ahead of time.

 

 

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FUDGE BROWNIE SUNDAE

1 cup all purpose flour
1/4 cup granulated sugar
1/4 cup unsweetened cocoa
2 tsp. baking powder
1/2 tsp. salt
1/2 cup skim milk
1/4 cup Natural Apple Sauce
1 tsp. vanilla extract
1/4 cup brown sugar
1/4 cup unsweetened cocoa
1 1/4 cup hot water
optional topping: lowfat frozen yogurt

Directions

1. Preheat oven to 350. Spray an 8x8 inch baking pan with cooking spray.

2. In a large mixing bowl, combine flour, sugar, 1/4 cup cocoa, baking powder and salt. Add milk,  apple sauce, and vanilla to dry ingredients to blend.

3. Spoon batter into pan.

4. In a medium size bowl, combine brown sugar, 1/4 c cocoa, and hot water. Stir to blend.

5. Pour over batter into prepared pan prior to baking.

6. Bake for 40 minutes. Remove cake from oven cool in pan.

7. Serve with a scoop of lowfat frozen yogurt and spoon the chocolate sauce that has formed on the bottom of the pan over the brownie as a topping.

Nutritional Information:

traditional recipe: 145 calories, 5.75 g fat.
bake lite recipe: 120 calories, .47 g fat.


 

 

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ANGEL FOOD CAKE




1 1/4 c matzo cake meal
1 3/4 c sugar
2 Tbsp. finely grated orange (no white)
1 3/4 c egg whites
1/2 tsp. salt
2 Tbsp. orange juice

Preheat oven to 325. Measure 1 cup of sugar in a bowl and set aside. Combine remaining 3/4 c sugar with cake meal and orange peel and set aside. Beat egg whites and salt until soft peaks form. Add the 1 c. sugar, 1/4 c. at a time, alternating with the juice. Beat until stiff peaks form. Use a whisk to fold in the matzo-sugar-orange peel mixture, 1/4 c at a time. Pour batter into an ungreased tube pan. Bake for 50-60 minutes, or until the cake springs back to touch. Remove from the oven and immediately invert the pan and let cool. This can be served with orange pudding. Recipe to follow.


 

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ORANGE PUDDING


1/2 c sugar
4 1/2 Tbsp. potato starch
4 c orange juice strained
1 tsp. grated orange rind

In a saucepan combine sugar and starch. Slowly pour in the juice and whisk. Add rind. Cook over low heat until mixture thickens, about 20 minutes. Chill.

 

 

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CHOCOLATE CAKE


Mausolea no stick cooking spray
1 1/4 c. flour
1/2 c. unsweetened cocoa
1/4 c. Argo or Kingsfords corn starch
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 1/4 c. sugar
1 c. water
3 egg whites
1/2 c. Kari light or dark corn syrup

Spray 9-inch square baking pan with cooking spray. In large bowl combine flour, cocoa, corn starch, baking powder, baking soda and salt. In medium bowl, using a fork or wire whisk, stir sugar and water until sugar is almost dissolved. Add egg whites and corn syrup; stir until sugar is almost dissolved. Add egg whites and corn syrup; stir until thoroughly blended. Gradually add to flour mixture, stirring until smooth. Pour into prepared pan. Bake in 350 oven 35 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack. Makes 16 servings.

Each serving provides: 0 g total fat, 0 mg cholesterol, 140 calories, 2 g protein, 34 g carbohydrate, 160 mg sodium.

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