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Healthy Eating

January 2012

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bake a cake

masheek2 in healthyndelish

Desserts


Pumpkin Pie


Prep Time:25 min
Start to Finish:2 hr 25 min
makes:8 servings

Pastry
1 1/4 cups all-purpose flour
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup vegetable oil
3 to 4 tablespoons fat-free (skim) milk

Filling
3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 teaspoon vanilla

1. Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.
2. In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.
3. Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.

High Altitude (3500-6500 ft): Use 9 1/2-inch deep-dish pie plate. Increase fat-free (skim) milk for pastry to 1/4 cup.

Nutritional Information
1 Serving: Calories 250 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 190mg; Total Carbohydrate 38g (Dietary Fiber 2g, Sugars 20g); Protein 7g Percent Daily Value*: Vitamin A 170%; Vitamin C 2%; Calcium 15%; Iron 10% Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat; 1 Fat Carbohydrate Choices: 2 1/2


Creamy Vanilla-Caramel Cheesecake


Prep Time:20 min
Start to Finish:5 hr 5 min
makes:16 servings

15 chocolate or vanilla wafer cookies, crushed (1/2 cup)
2 packages (8 oz each) 1/3-less-fat cream cheese (Neufchâtel), softened
2/3 cup sugar
3 egg whites or 1/2 cup fat-free egg product
2 teaspoons vanilla
2 cups lowfat vanilla yogurt
2 tablespoons all-purpose flour
1/3 cup fat-free caramel topping
Pecan halves, if desired

1. Heat oven to 300°F. Spray springform pan, 9x3 inches, with cooking spray. Sprinkle cookie crumbs over bottom of pan.
2. Beat cream cheese in medium bowl with electric mixer on medium speed until smooth. Add sugar, egg whites and vanilla. Beat on medium speed about 2 minutes or until smooth. Add yogurt and flour. Beat on low speed until smooth.
3. Carefully spread batter over cookie crumbs in pan. Bake 1 hour. Turn off oven; cool in oven 30 minutes with door closed. Remove from oven; cool 15 minutes. Cover and refrigerate at least 3 hours.
4. Drizzle caramel topping over cheesecake. Garnish with pecan halves. Store covered in the refrigerator.

Nutritional Information
1 Serving: Calories 180 (Calories from Fat 70); Total Fat 7g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 190mg; Total Carbohydrate 21g (Dietary Fiber 0g, Sugars 17g); Protein 5g Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 8%; Iron 0% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 1 1/2


Spiced Carrot Cheesecake Bars


Prep Time:25 min
Start to Finish:2 hr
makes:20 Servings

Spiced Carrot Bars
3/4 cup all-purpose flour
1/4 cup whole wheat flour
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1 teaspoon baking powder
1/8 teaspoon salt
1 cup finely shredded carrots
3/4 cup chopped walnuts or pecans, toasted
1 egg, lightly beaten
1/4 cup vegetable oil
1/4 cup fat-free (skim) milk

Fluffy Cream Cheese Frosting
4 oz (half of 8-oz package) reduced-fat cream cheese (Neufchâtel)
1/4 cup vanilla low-fat yogurt
1/2 cup frozen (thawed) light whipped topping

1. Heat oven to 350°F. Line 9-inch square pan with foil, extending foil over edges of pan. Lightly spray foil with cooking spray. Set aside.
2. In medium bowl, mix all-purpose flour, whole wheat flour, sugar, pumpkin pie spice, baking powder and salt. Add carrots, 1/2 cup of the nuts, the egg, oil and milk. Stir just until combined. Spread mixture evenly in pan.
3. Bake 15 to 18 minutes or until toothpick inserted near center comes out clean. Cool in pan on cooling rack.
4. Using edges of foil, lift uncut bars out of pan. Spread top evenly with Fluffy Cream Cheese Frosting. To make frosting: In medium bowl, beat cream cheese with electric mixer on medium speed until smooth. Beat in yogurt until smooth. Fold whipped topping into cream cheese mixture. Sprinkle with remaining 1/4 cup nuts. For 20 bars, cut into 5 rows by 4 rows.

Nutritional Information
1 Serving: Calories 120 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 55mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 6g); Protein 3g Percent Daily Value*: Vitamin A 20%; Vitamin C 2%; Calcium 4%; Iron 4% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 1


Applesauce-Carrot Spice Cake


Prep Time:25 min
Start to Finish:2 hr 25 min
makes:32 servings

Cake
1 cup old-fashioned or quick-cooking oats
1 1/4 cups unsweetened applesauce
1 cup packed brown sugar
2 cups shredded carrots (about 4 medium)
2 eggs or 1/2 cup fat-free egg product
1/3 cup canola or soybean oil
1 1/2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon pumpkin pie spice
1/2 cup golden raisins

Frosting
4 oz (from 8-oz package) reduced-fat cream cheese (Neufchâtel), softened
1/4 cup powdered sugar
3 tablespoons milk
1 teaspoon vanilla

1. Heat oven to 350°F. Spray 12-cup fluted tube cake pan with cooking spray.
2. In large bowl, mix oats, applesauce, brown sugar, carrots, eggs and oil with spoon until well mixed. Stir in remaining cake ingredients just until moistened. Pour into pan.
3. Bake 50 to 55 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Remove from pan to wire rack. Cool completely, about 1 hour.
4. In small bowl, beat cream cheese and powdered sugar with electric mixer on medium speed until smooth. Beat in milk and vanilla until well mixed. Spoon over cake.

Nutritional Information
1 Serving: Calories 110 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 15mg; Sodium 130mg; Total Carbohydrate 17g (Dietary Fiber 1g, Sugars 10g); Protein 2g Percent Daily Value*: Vitamin A 25%; Vitamin C 0%; Calcium 4%; Iron 4% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 1

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