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White Cake
Blueberry Cake Upside Down
Spice Cake
Pumpkin Bran Muffin
Banana Muffin
Brownie Oat Cookies
Pumpkin Cheesecake
Cheesecake-Nonfat
Cinnamon-Raisin Rice Pudding
Orange Chiffon Pie
Strawberry Ice Cream
Raspberry Swirl Cheesecake
Light Fruit Chiffon Pie
Muffins
WHITE CAKE
Non-stick cooking spray
1 c. flour
1/4 c. Ago or Kingsfords corn starch
1 1/2 tsp. baking powder
1/2 tsp. salt
1 c. sugar
2/3 c. skim milk
2 egg whites
1/3 c. Kari light corn syrup
1 tsp. vanilla
Spray 9-inch square baking pan with cooking spray. In large
bowl combine flour, corn starch, baking powder and salt. In medium
bowl, using fork or wire whisk, stir sugar and milk until sugar is
almost dissolved. Add egg whites, corn syrup and vanilla; stir until
thoroughly blended. Gradually add to flour mixture, stirring until
smooth. Pour into prepared pan. Bake in 350 oven 30 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, 110
calories, 2 g protein, 26 g carbohydrate, 115 mg sodium.
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BLUEBERRY
CAKE
Non-stick cooking spray
1/4 c. packed brown sugar
2 Tbsp. Karo light corn syrup
1 Tbsp. lemon juice
1 c. fresh or frozen blueberries
White cake batter (recipe above)
Spray 9-inch round layer cake pan with cooking spray. Add brown
sugar, corn syrup and lemon juice; stir to combine. Place pan in 350
oven 3 minutes. Remove. Add blueberries. Prepare White Cake batter.
Carefully spoon batter over blueberries, smoothing top. Bake 40 minutes
or until toothpick inserted in center comes out clean. (Do not underbake.)
Immediately run spatula around edge of pan and invert cake onto serving
plate. Makes 12 servings.
Each serving provides: 0 g total fat, 0 mg cholesterol, 180
calories, 2 g protein, 43 g carbohydrate, 150 mg sodium.
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SPICE CAKE
Non-stick cooking spray
1 c flour
¼ c corn starch
1 ½ tsp. baking powder
½ tsp. salt
½ tsp. cinnamon
¼ tsp. ground ginger
1/8 tsp. nutmeg
1 cup sugar
2/3 cup skim milk
2 egg whites
1/3 cup Karo dark corn syrup
1 tsp. vanilla
Spray 9-inch square baking pan with cooking spray.
In large bowl combine flour, corn starch, baking powder, salt, cinnamon,
ginger and nutmeg. In medium bowl, using a fork or wire whisk, stir
sugar and milk until sugar is almost dissolved. Add egg whites, corn
syrup and vanilla; stir until thoroughly blended. Gradually add to flour
mixture; stir until smooth. Pour into prepared pan. Bake in 350 oven for
30 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, 110 calories, 2 g protein, 27 g carbohydrate, 125 mg
sodium.
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PUMPKIN BRAN MUFFIN
Non-stick cooking spray
1 cup canned solid-packed pumpkin
1 cup natural high-fiber cereal shreds
¾ cup skim milk
1/3 cup Karo light or dark corn syrup
2 egg whites, stiffly beaten
1 ¼ cups flour
1/3 cup sugar
2 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
½ cup raisins
Spray 12 (2 ½ -inch) muffin cups with cooking
spray. In medium bowl combine pumpkin, cereal, milk, corn syrup and egg
whites. In large bowl combine flour, sugar, baking powder, baking soda
and salt. Add pumpkin mixture; stir until well blended. Stir in raisins.
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 total fat, 0 mg
cholesterol, 150 calories, 4 g protein, 35 g carbohydrate, 340 mg
sodium.
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BANANA MUFFINS
Non-stick
cooking spray
1 ½ cups flour
1/3 cup sugar
2 tsp. baking powder
½ tsp. salt
½ tsp. cinnamon
2 egg whites
2 large, ripe bananas, well mashed
¼ cup skim milk
1/3 cup Karo light or dark corn syrup
Spray 12 (2 ½-inch) muffin cups with cooking
spray. In medium bowl combine flour, sugar, baking powder, salt and
cinnamon. In large bow., using a fork or wire whisk, beat egg whites
lightly. Stir in mashed bananas, milk and corn syrup. Add flour mixture;
stir until well blended. Spoon into prepared muffin cups. Bake in 400
oven for 20-25 minutes or until toothpick inserted in center comes out
clean. Cool in pan 5 minutes. Remove; cool on wire rack. Makes 12
muffin.
Each serving provides: 0 g total fat, 0 mg
cholesterol, 100 calories, 3 g protein, 23 g carbohydrate, 300 mg
sodium.
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BROWNIE OAT COOKIES
Non-stick cooking spray
1 cup quick oats
2/3 cup flour
2/3 cup sugar
1/3 cup unsweetened cocoa
1 tsp. baking powder
¼ tsp. salt
2 egg whites
1/3 cup Karo light or dark corn syrup
1 tsp. 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 minutes or until set. Cool
five minutes on cookie sheet. Remove; cool on wire rack. Makes abut 2
dozen cookies.
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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PUMPKIN CHEESECAKE
32 oz. Non-fat cream cheese
6 egg whites
¾ cup sugar
½ tsp. salt
½ tsp. ginger
1/8 tsp. nutmeg
1 tsp. cinnamon
pinch of cloves (optional)
crust:
1 ½ cup Graham cracker crumbs (Health Valley Grahams w/Amaranth is what
I like)
heaping ¼ cup sugar
2 tsp. frozen apple juice concentrate
Whip egg whites until soft peaks form. Beat all
other ingredients in separate larger bowl. Fold egg whites into mixture.
Bake in a ,springform pan, lined on bottom with crust for one hour and
10 minutes at 350. Let cool in wide open oven and then on rack. Chill
overnight.
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CHEESECAKE-NON FAT
32 oz. Fat-Free Cream cheese (save 8 oz for topping)
6 egg whites
½ cup fructose or ¾ cup sugar
2 tsp. vanilla
2 tsp. lemon juice
grated rind of one lemon
¼ tsp. salt
topping:
beat together:
8 oz. Cream cheese
1 tsp. vanilla
1 heaping Tbs. Sugar
Combine ingredients and Bake in 9" springform
pan with bottom crust at 350 for 50 minutes. Let cool for 15 minutes.
Add topping. Bake 10 minutes. Let cool (not in oven) and chill
overnight.
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CINNAMON-RAISIN RICE PUDDING
Y ogurt cheese made from 32 oz. Vanilla flavored
low-fat yogurt (recipe above)
½ cup dark seedless raisins
3 cups cooked regular long-grained rice (cooked without salt)
1 tsp. ground cinnamon (or to taste)
In 1 quart saucepan over low heat, cook raisins
with ½ cup water until raisins are soft and plumped about 10 minutes.
Cool about 30 minutes; drain well. In medium sized bowl, with fork,
gently stir yogurt cheese, rice, drained raisins, and cinnamon until
well blended. Spoon into individual serving dishes. Refrigerate until
will chilled. Makes 8 servings.
Each serving: about 178 calories, 2 g fat, 3 mg
cholesterol, 43 mg sodium.
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Yogurt cheese from 16 oz container
vanilla-flavored low-fat yogurt (see above recipe)
¾ cup graham-cracker crumbs
2 Tbs. Soft diet margarine
1/3 cup orange juice
1 Tbs. Lemon juice
3 egg whites
¼ cup sugar
Preheat oven to 325. In 8? pie plate, with hand,
mix cracker crumbs and margarine until will combined; press crumb
mixture on bottom and side of pie plate, using a piece of waxed paper
for easier spreading. In medium sized bowl, add yogurt cheese. Gradually
add orange juice and lemon juice3, stirring gently with fork or wire
whisk until well blended. In small bowl, with mixer at high speed, beat
egg whites until foamy. Gradually add sugar, beating until whites stand
in soft peaks. Fold beaten egg whites into yogurt-cheese mixture. Spoon
into prepared crust; bake 20 minutes. Cool pie on wire rack away from
drafts. Refrigerate until chilled. Makes 8 servings.
Each serving: about 145 calories, 3 g fat, 3 mg
cholesterol, 160 mg sodium.
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Yogurt cheese from 32 oz vanilla-flavored low-fat
yogurt
2 pints strawberries, washed, hulled, and crushed
In medium-sized bowl, with fork, gently stir
yogurt cheese and strawberries until well blended. Chill at least 3
hours to blend flavors. Process in ice-cream maker, following
manufacturer's directions. (Or, pour mixture into 9" by 9"
metal pan. Cover and freeze, stirring occasionally, until partially
frozen, about 3 hours. Spoon mixture into chilled large bowl; with mixer
at medium speed, beat until smooth but still frozen. Return mixture to
pan; cover and freeze.) Makes 6 servings.
Note: this recipe also makes great frozen bars.
After you've made mixture pour into small paper cups or plastic molds.
Each serving: about 115 calories, 3 g fat, 4 mg
cholesterol, 55 mg sodium.
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Yogurt cheese from 32 oz vanilla flavored low-fat
yogurt (see recipe above)
¾ cup graham-cracker crumbs
2 Tbs. Soft diet margarine
1 Tbs. Cornstarch
1 Tbs. Raspberry-flavored liqueur
½ tsp. vanilla extract
2 eggs, slightly beaten
¼ cup raspberry fruit spread
Preheat oven to 325. Lightly grease 7"
springform pan. In medium sized bowl, with hand, mix cracker crumbs and
margarine until well combined; press crumb mixture firmly onto bottom
and slightly up side of springform pan, using a piece of waxed paper for
easier spreading. In medium-sized bowl, with fork or wire whisk, gently
stir yogurt cheese, cornstarch, liqueur, and vanilla until well blended.
Stir in eggs. Pour yogurt cheese mixture into prepared pan. In 1-quart
saucepan over low heat, melt fruit spread; pour over yogurt-cheese
mixture to obtain swirl effect. Bake 45 to 55 minutes until center is
set. Cool in pan on wire rack. Refrigerate until well chilled. To serve,
carefully remove cake from pan. Makes 8 servings.
Each serving: about 208 calories, 5 g fat, 59 mg
cholesterol, 194 mg sodium.
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1 envelope unflavored gelatin
1/3 cup cold water
2-8 oz non-fat yogurt
2 egg whites
1/3 cup sugar
1 ½ cup fruit
1 pie crust
Cook gelatin and water until dissolved. Stir in
yogurt and chill. Beat whites and sugar. Fold in yogurt. Put in crust.
Chill 3-4 degrees until firm.
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3 apples (2 cups)
1 cup raisins
2 cup bran and oats
½ cup orange juice concentrate
½ cup water
Mix above ingredients. Bake at 375 for 30 minutes.
Makes 20 muffins. Each muffin contains: 70 calories and .7 g fat.
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