The Big Book of Diabetic Desserts (10 page)
Filling
1/2 cup 1% low-fat milk
1 envelope unflavored gelatin
1/2 cup light brown sugar, divided use
1/4 cup granular no-calorie sweetener
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 (15-ounce) can 100% pure pumpkin (not pumpkin pie filling)
1/4 cup cold water
1 tablespoon 100% dried egg whites or meringue powder
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch glass pie plate with cooking spray and set aside.
2. Place the crumbled graham crackers in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pie plate.
3. Bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Pour the milk into a medium saucepan, sprinkle with the gelatin, and let stand 2 minutes to soften. Add 1/4 cup of the brown sugar, the no calorie-sweetener, cinnamon, ginger, nutmeg, and salt and cook the mixture over medium heat, stirring often, about 2 minutes or until the sugar dissolves. Remove from the heat and pour the mixture into a large bowl. Whisk in the pumpkin.
2. Combine the water and dried egg whites in a large bowl and beat at high speed for 5 minutes or until foamy. Gradually beat in the sugar, beating 5 minutes longer or until stiff, glossy, and bright white. Gently fold the meringue mixture into the pumpkin mixture in four additions.
3. Refrigerate the filling, stirring occasionally, 1 1/2 hours or until the filling begins to thicken. Spoon the filling into the prepared crust. Cover the surface of the pie with plastic wrap and refrigerate 4 hours or until firm.
Exchanges: 2 Carbohydrate⢠1/2 Fat
Calories 168, Calories from Fat 25, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 1 mg, Sodium 236 mg, Total Carbohydrate 34 g, Dietary Fiber 2 g, Sugars 21 g, Protein 4 g.
Makes 6 servings ⢠Serving size: 1 slice
Think of a crostata as a laid-back pie. Of Italian heritage, it is customarily baked free-form on a baking sheet instead of in a pie plate. So, don't fuss over making the crust look perfectâthe imperfections only add to its charm. If ripe plums are not available at the market, buy them a couple of days in advance and store at room temperature until the flesh gives slightly to gentle pressure.
Filling
1 pound ripe plums, pitted and sliced (about 2 3/4 cups)
1 teaspoon fresh grated lemon zest
3 tablespoons granulated sugar, divided use
1 tablespoon all-purpose flour
1/4 teaspoon ground nutmeg
Crust
1 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup canola oil
3 tablespoons reduced-fat sour cream
1 egg white, beaten
Make Filling
1. Preheat the oven to 400°F.
2. Place the plums and lemon zest in a large bowl and toss to combine.
3. Combine 2 1/2 tablespoons of the sugar, the flour, and nutmeg in a small bowl and stir to mix well. Sprinkle over the plum mixture and toss to coat. Set aside.
Make Crust
1. Line a baking pan with parchment paper and set aside.
2. Combine the flour, salt, baking powder, and baking soda in a medium bowl. Combine the oil and sour cream in a small bowl and whisk until well mixed. Add the oil mixture to the flour mixture and stir until a stiff dough forms. Shape the dough into a disk and place between 2 sheets of waxed paper.
3. Roll the dough to a 12-inch diameter circle. Remove the top layer of waxed paper and place the dough, with waxed paper facing up, into the parchment-lined pan. Starting from the edge of the dough, gently remove the waxed paper.
4. Place the filling in a mound in the center of the crust. Using the parchment paper to lift the crust, carefully fold the crust over the edge of the filling. Brush the crust with egg white and sprinkle with the remaining 1/2 tablespoon of sugar.
5. Bake for 25 to 30 minutes or until the crust is lightly browned and the fruit is bubbly. Cool in the pan on a wire rack. Serve warm or at room temperature.
Exchanges: 2 Carbohydrate ⢠2 Fat
Calories 232, Calories from Fat 91, Total Fat 10 g, Saturated Fat 1 g, Cholesterol 3 mg, Sodium 292 mg, Total Carbohydrate 32 g, Dietary Fiber 2 g, Sugars 14 g, Protein 4 g.
Makes 6 servings ⢠Serving size: 1 slice
This quick and easy pleated-edged pie is good anytime you need a delicious, informal fall dessert.
Filling
2 tablespoons granulated sugar, divided use
1 tablespoon all-purpose flour
1/4 teaspoon ground cinnamon
2 large ripe but firm pears (about 1 pound), peeled and sliced (about 2 1/2 cups)
Crust
1 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup canola oil
3 tablespoons reduced-fat sour cream
1 egg white, lightly beaten
Make Filling
1. Preheat the oven to 400°F.
2. Combine 1 1/2 tablespoons of the sugar, the flour, and cinnamon in a large bowl and stir to mix well. Add the pears and toss to coat. Set aside.
Make Crust
1. Line a baking pan with parchment paper and set aside.
2. Combine the flour, salt, baking powder, and baking soda in a medium bowl. Combine the oil and sour cream in a small bowl and whisk until well mixed. Add the oil mixture to the flour mixture and stir until a stiff dough forms. Shape the dough into a disk and place between 2 sheets of waxed paper.
3. Roll the dough to a 12-inch diameter circle. Remove the top layer of waxed paper and place the dough, with waxed paper facing up, into the parchment-lined pan. Starting from the edge of the dough, gently remove the waxed paper.
4. Place the filling in a mound in the center of the crust. Using the parchment paper to lift the crust, carefully fold the crust over the edge of the filling. Brush the crust with egg white and sprinkle with the remaining 1/2 tablespoon of sugar.
5. Bake for 25 to 30 minutes or until the crust is lightly browned and the fruit is bubbly. Cool in the pan on a wire rack. Serve warm or at room temperature.
Exchanges: 2 Carbohydrate ⢠2 Fat
Calories 231, Calories from Fat 90, Total Fat 10 g, Saturated Fat 1 g, Cholesterol 3 mg, Sodium 293 mg, Total Carbohydrate 33 g, Dietary Fiber 3 g, Sugars 12 g, Protein 4 g.
Makes 8 servings ⢠Serving size: 1 pot pie
When rustling fall leaves bring on a craving for the fruits of the season's harvest, make these juicy bowls of goodness. You can use all apples or all pears if you wish, and dried cranberries or raisins can stand in for the dried cherries.
Filling
2 tablespoons light brown sugar
1 tablespoon all-purpose flour
1/4 teaspoon ground nutmeg
2 medium ripe but firm pears, peeled and chopped
2 medium Granny Smith apples, peeled and chopped
1/4 cup dried cherries
8 tablespoons unsweetened apple juice, divided use
Topping
3/4 cup all-purpose flour
2 tablespoons granulated sugar
2 tablespoons granular no-calorie sweetener
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons 67% vegetable oil butter-flavored spread, chilled
1/4 cup low-fat buttermilk
Make Filling
1. Preheat the oven to 350°F. Coat 8 (1-cup) custard cups or ovenproof bowls with cooking spray and set aside.
2. Combine brown sugar, flour, and nutmeg in a large bowl and stir to mix well. Add pears, apples, and cherries and toss to coat. Spoon about 1/2 cup of fruit mixture into each of the prepared custard cups. Drizzle each one with 1 tablespoon of the apple juice.
Make Topping
1. Combine the flour, sugar, no-calorie sweetener, baking powder, baking soda, and salt in a large bowl. Add the butter-flavored spread and blend into dry ingredients using a pastry blender or your fingertips until the spread is uniformly incorporated. Add the buttermilk and stir just until moistened. Drop the batter evenly onto the fruit mixture.
2. Place the custard cups on a baking sheet and bake for 25 to 30 minutes or until the topping is well-browned and the fruit is tender. Serve warm.
Exchanges: 2 Carbohydrate ⢠1/2 Fat
Calories 159, Calories from Fat 24, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 231 mg, Total Carbohydrate 33 g, Dietary Fiber 2 g, Sugars 19 g, Protein 2 g.
Makes 8 servings ⢠Serving size: 1 slice
Sheets of phyllo dough make a lacy-looking (and low-fat!) crust for a rich-tasting coconut custard filling.
Crust
4 frozen phyllo sheets, thawed (14 Ã 18 inches each)
Filling
1 1/2 cups fat-free milk
1/2 cup light coconut milk
1 egg yolk
2/3 cup granular no-calorie sweetener
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
1 teaspoon coconut extract
Garnish
1 tablespoon sweetened flaked coconut, toasted
Make Crust
1. Preheat the oven to 375°F. Coat a 9-inch glass pie plate with cooking spray.
2. Place one sheet of phyllo in the pie plate and lightly coat with cooking spray. Repeat with the remaining sheets, coating each layer with cooking spray, and placing the sheets at an angle across each other. Gently ruffle the overhanging edges of the phyllo onto the rim of the pie plate. Prick the bottom of the crust all over with a fork. Bake 8 to 10 minutes or until the crust is lightly browned. Cool in the pan on a wire rack.
Make Filling
1. Combine the milk, coconut milk, egg yolk, no-calorie sweetener, sugar, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature, stir in the coconut extract, and spoon into the prepared crust. Cover and refrigerate 2 hours. Top with toasted coconut just before serving.
Exchanges: 1 1/2 Carbohydrate
Calories 120, Calories from Fat 16, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 27 mg, Sodium 111 mg, Total Carbohydrate 22 g, Dietary Fiber 0 g, Sugars 11 g, Protein 3 g.
StrawberryâCream Cheese Tart
Almond Tart with Poached Peaches
Berry Tartlets with Honey Cream
Makes 10 servings ⢠Serving size: 1 slice
For company, shower this tart with curls of dark and white chocolate for a stunning presentation. It's bursting with chocolate flavor, so your family won't mind having it plain!
Crust
1 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup canola oil
3 tablespoons reduced-fat sour cream
Filling
2 cups fat-free milk
1 large egg
2/3 cup granular no-calorie sweetener
1/3 cup unsweetened cocoa
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
2 teaspoons vanilla extract
Make Crust
1. Preheat the oven to 400°F. Coat a 9-inch tart pan with removable bottom with cooking spray and set aside.
2. Combine the flour, salt, baking powder, and baking soda in a medium bowl and whisk to mix well. Combine the oil and sour cream in a small bowl and whisk until smooth. Add the oil mixture to the flour mixture and stir until a stiff dough forms. Shape the dough into a disk and place between 2 sheets of waxed paper.
3. Roll the dough to a 12-inch diameter circle. Remove the top layer of waxed paper and place the dough, with waxed paper facing up, into the prepared pan. Starting from the edge of the dough, gently remove the waxed paper. Trim the edges of the crust and prick the bottom all over with a fork. Bake 10 to 12 minutes or until the crust is lightly browned. Cool completely on a wire rack.
Make Filling
1. Combine the milk, egg, no-calorie sweetener, cocoa, sugar, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature and stir in the vanilla. Spoon into the prepared crust, cover, and refrigerate 2 hours or until firm.
Exchanges: 1 1/2 Carbohydrate ⢠1 Fat
Calories 172, Calories from Fat 62, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 24 mg, Sodium 219 mg, Total Carbohydrate 24 g, Dietary Fiber 1 g, Sugars 10 g, Protein 5 g.
Makes 10 servings ⢠Serving size: 1 slice
The contrast between the crisp crust, smooth filling, and juicy orange topping make this tart a textural delight. If navel oranges are not at their best in the market, you can make it in summer and fall with Valencia oranges.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
2 cups fresh-squeezed orange juice
1 large egg
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
1 tablespoon fresh grated orange zest
Topping
2 large navel oranges
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch tart pan with removable bottom with cooking spray and set aside.
2. Place the crumbled graham crackers in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pan.
3. Place the tart pan on a baking sheet and bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the orange juice, egg, sugar, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until smooth. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Remove from the heat and stir in the orange zest. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature. Spoon into the prepared crust, cover, and refrigerate 2 hours or until firm.
Make Topping
1. Cut a thin slice from the top and bottom of each of the oranges, exposing the flesh. Stand each fruit upright, and using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all the white pith and membrane. Holding the fruit over a bowl, carefully cut along both sides of each section to free it from the membrane. Discard any seeds and let the sections fall into the bowl.
2. Place the orange sections in a single layer on several thicknesses of paper towels. Gently blot with additional paper towels. Arrange the orange sections on the tart just before serving.
Exchanges: 2 Carbohydrate ⢠1 Fat
Calories 152, Calories from Fat 31, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 21 mg, Sodium 132 mg, Total Carbohydrate 29 g, Dietary Fiber 1 g, Sugars 17 g, Protein 3 g.
StrawberryâCream Cheese Tart
Makes 10 servings ⢠Serving size: 1 slice
A small amount of strawberry preserves in the filling give this tart a blush of color and a punch of berry flavor. Serve it in winter minus the fresh strawberries, but with a drizzle of sugar-free chocolate syrup instead.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
2 cups fat-free milk
1 egg yolk
1/3 cup granular no-calorie sweetener
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
1/4 cup reduced-sugar strawberry preserves
3 tablespoons reduced-fat cream cheese
1 teaspoon vanilla extract
Topping
2 cups strawberries, halved
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch tart pan with removable bottom with cooking spray and set aside.
2. Place the crumbled graham crackers in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pan.
3. Bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the milk, egg yolk, no-calorie sweetener, sugar, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Remove from the heat and whisk in the preserves and cream cheese. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature and stir in the vanilla. Spoon into the prepared crust. Cover and refrigerate 2 hours or until firm. Arrange the strawberries cut side down on tart just before serving.
Exchanges: 2 Carbohydrate ⢠1/2 Fat
Calories 163, Calories from Fat 39, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 25 mg, Sodium 170 mg, Total Carbohydrate 27 g, Dietary Fiber 1 g, Sugars 15 g, Protein 4 g.
Makes 10 servings ⢠Serving size: 1 slice
The tropical flavors of this tart are reminiscent of Key lime pie. By all means, use real Key limes if you have access to themâthey'll make this cool-you-down pie taste even better.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
1 teaspoon ground ginger (optional)
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
1 cup fat-free milk
1/2 cup fat-free sweetened condensed milk
1/2 cup fresh lime juice
2 egg yolks
1/2 cup granular no-calorie sweetener
1/4 cup cornstarch
1/4 teaspoon salt
2 tablespoons reduced-fat sour cream
1 tablespoon fresh grated lime zest
Topping
1 medium ripe mango, peeled and thinly sliced
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch tart pan with removable bottom with cooking spray and set aside.
2. Place the crumbled graham crackers and ginger, if using, in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pan.
3. Bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the fat-free milk, condensed milk, lime juice, egg yolks, no-calorie sweetener, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Remove from the heat and stir in the sour cream and lime zest. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature and spoon into the prepared crust. Cover and refrigerate 2 hours or until firm. Top with mango slices just before serving.
Exchanges: 2 Carbohydrate ⢠1/2 Fat
Calories 176, Calories from Fat 37, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 44 mg, Sodium 202 mg, Total Carbohydrate 31 g, Dietary Fiber 1 g, Sugars 19 g, Protein 4 g.
Makes 10 servings ⢠Serving size: 1 slice
A slice of this chilly tart will cool you off on a hot summer day. Substitute other berries for the blueberries, or serve it plain.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
1 1/2 cups water
1/2 cup fresh lemon juice
1 egg yolk
1 cup granular no-calorie sweetener
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
1/4 cup reduced-fat sour cream
1 tablespoon fresh grated lemon zest
Topping
1 1/2 cups fresh blueberries
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch tart pan with removable bottom with cooking spray and set aside.
2. Place the crumbled graham crackers in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pan.
3. Bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the water, lemon juice, egg yolk, no-calorie sweetener, sugar, cornstarch, and salt in a large heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Remove from the heat and stir in the sour cream and lemon zest. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature.
3. Spoon the filling into the prepared crust. Top with blueberries, cover, and refrigerate 2 hours or until firm.
Exchanges: 1 1/2 Carbohydrate ⢠1/2 Fat
Calories 143, Calories from Fat 35, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 24 mg, Sodium 133 mg, Total Carbohydrate 26 g, Dietary Fiber 1 g, Sugars 14 g, Protein 2 g.
Almond Tart with Poached Peaches
Makes 10 servings ⢠Serving size: 1 slice
Peaches and almonds are a classic flavor pairing, and this dessert showcases the duo perfectly. It requires a bit of work, but the luscious flavor and beauty of this tart make it worth the effort.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
1/3 cup sliced almonds
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
2 cups 1% low-fat milk
1 egg yolk
2/3 cup granular no-calorie sweetener
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
1 teaspoon almond extract
Topping
1/4 cup water
3 tablespoons granulated sugar
6 medium peaches, peeled, pitted, and halved
2 tablespoons sliced almonds
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch tart pan with removable bottom with cooking spray and set aside.
2. Place the crumbled graham crackers and almonds in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pan.
3. Bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the milk, egg yolk, no-calorie sweetener, sugar, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature. Stir in the almond extract. Spoon into the prepared crust, cover, and refrigerate 2 hours or until firm.
Make Topping
1. Combine the water and sugar in a medium skillet and bring to a boil over medium-high heat. Add the peach halves, cover, reduce heat to low, and simmer 8 to 10 minutes or until the peaches have softened, but not lost their shape. Cool the peaches to room temperature in the cooking liquid.