The Big Book of Diabetic Desserts (16 page)
2. Arrange 1/3 of the cake cubes in a 4-quart trifle bowl, top with 1/3 of the custard, 1/3 of the oranges, 1/3 of the strawberries, and 1/3 of the banana slices. Repeat the layering twice with the remaining ingredients. Sprinkle the trifle with coconut just before serving.
Exchanges: 2 Carbohydrate ⢠1/2 Fat
Calories 162, Calories from Fat 34, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 13 mg, Sodium 189 mg, Total Carbohydrate 29 g, Dietary Fiber 2 g, Sugars 15 g, Protein 3 g.
Makes 8 servings ⢠Serving size: 1 slice
When the occasion calls for a sophisticated dessert, make this fabulous rum-soaked layer cake, filled with a delicious raisin-studded custard and topped with chocolate.
Cake
1 cup cake flour
1 teaspoon baking powder
1/2 teaspoon baking soda
Pinch of salt
2 tablespoons canola oil
1 large egg
1/4 cup granular no-calorie sweetener
3 tablespoons granulated sugar
3/4 cup low-fat buttermilk
1 teaspoon vanilla extract
Filling
1 1/2 cups fat-free milk
1 large egg
1/2 cup granular no-calorie sweetener
2 tablespoons cornstarch
Pinch of salt
3 tablespoons reduced-fat cream cheese
1/4 cup raisins
2 tablespoons rum
Topping
1/4 cup brewed espresso or strong coffee, cooled
1 tablespoon rum
1 teaspoon unsweetened cocoa
Make Cake
1. Preheat the oven to 350°F. Coat a 9 à 5-inch loaf pan with cooking spray and set aside.
2. Combine the flour, baking powder, baking soda, and salt in a medium bowl and whisk to mix well. Set aside.
3. Combine the oil and egg in a large bowl and beat at medium speed until well mixed. Gradually add the no-calorie sweetener and sugar and beat until mixture is smooth. Reduce the speed to low and add the flour mixture and the buttermilk alternately to the oil mixture, beginning and ending with the flour mixture, beating well after each addition. Beat in the vanilla.
4. Spoon the batter into the prepared pan and bake for 20 minutes or until a wooden toothpick inserted in the center of the cake comes out clean. Cool the cake in the pan on a wire rack for 10 minutes. Remove from the pan and cool completely on the wire rack.
Make Filling
1. Combine the milk, egg, no-calorie sweetener, 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. Remove from the heat and add the cream cheese, whisking until smooth. Stir in the raisins and rum.
2. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool completely.
Assemble Tiramisu
1. Line a 9 Ã 5-inch loaf pan with plastic wrap, leaving a 4-inch overhang on each side.
2. Combine the espresso and rum in a small bowl.
3. Cut the cooled cake horizontally into 3 layers using a serrated knife. Brush the cut side of the bottom and top layers and one side of the center layer with espresso mixture. Place the bottom layer of the cake in the prepared pan and top with half of the filling. Place the center cake layer over the filling. Top with the remainder of the filling. Place the top layer of the cake over the filling.
4. Cover and refrigerate overnight. Lift the cake from the pan using the overhanging sides of the plastic wrap and sprinkle the top of the cake with cocoa. Carefully transfer the cake to a serving plate.
Exchanges: 2 Carbohydrate ⢠1 Fat
Calories 207, Calories from Fat 51, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 57 mg, Sodium 232 mg, Total Carbohydrate 30 g, Dietary Fiber 1 g, Sugars 14 g, Protein 6 g.
Makes 10 servings ⢠Serving size: 1/2 cup
Caramelizing the apples with brown sugar intensifies the flavor of this nourishing dessert. For variety, substitute raisins or dried cranberries for the currants and fresh pears instead of apples.
2 teaspoons canola oil
3 medium Granny Smith apples (about 1 1/4 pounds), peeled, cored, and cut into 1/2-inch cubes (about 3 1/2 cups)
1 tablespoon plus 1/4 cup light brown sugar, divided use
2 cups 1% low-fat milk
1 large egg
1 egg white
1 teaspoon vanilla extract
1/4 cup granular no-calorie sweetener
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
6 slices 100% whole-wheat sandwich bread, toasted, crusts trimmed, and cut into 1/2-inch pieces (about 5 cups)
2 tablespoons dried currants
1. Heat the oil in a large nonstick skillet over medium heat. Add the apples and cook, stirring occasionally, 4 minutes or until apples begin to soften. Stir in 1 tablespoon of the brown sugar and cook, stirring occasionally, about 4 minutes longer or until the apples are lightly browned. Apples should be tender but retain their shape.
2. Combine the milk, egg, egg white, vanilla, no-calorie sweetener, remaining 1/4 cup brown sugar, cinnamon, nutmeg, and salt in a large bowl and whisk until smooth. Add the bread and currants and stir to combine. Gently stir in the apples. Let the mixture stand for 30 minutes, stirring occasionally, until almost all the liquid is absorbed.
3. Preheat the oven to 350°F. Coat an 8-inch round cake pan with cooking spray and spoon the bread mixture into the prepared pan. Place the cake pan in a large baking pan and add hot water to the baking pan to reach a level halfway up the cake pan.
4. Bake until the top of the bread pudding is golden and the pudding is set, about 50 minutes. Let stand 10 minutes before serving. Serve warm.
Exchanges: 1 1/2 Carbohydrate ⢠1/2 Fat
Calories 137, Calories from Fat 24, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 24 mg, Sodium 144 mg, Total Carbohydrate 25 g, Dietary Fiber 2 g, Sugars 18 g, Protein 4 g.
BlueberryâNectarine Clafouti
Makes 8 servings ⢠Serving size: 1 slice
Clafouti is a simple French dessert made by topping fruits or berries with a sweetened batter. Try baking it with peaches, apricots, or plums instead of nectarinesâand experiment with blackberries, raspberries, or cherries instead of blueberries.
4 medium nectarines (about 1 pound), peeled, pitted, and sliced (about 3 cups)
1 cup fresh blueberries
3/4 cup all-purpose flour
1/3 cup granulated sugar
1/4 cup granular no-calorie sweetener
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup low-fat buttermilk
1/4 cup reduced-fat sour cream
1 large egg
1 teaspoon vanilla extract
1. Preheat the oven to 350°F. Coat a 9 1/2âinch deep-dish glass pie plate with cooking spray. Place the nectarines and blueberries in the prepared pie plate.
2. Combine the flour, sugar, no-calorie sweetener, baking powder, baking soda, salt, buttermilk, sour cream, egg, and vanilla in a large bowl and whisk until smooth. Pour the batter evenly over the fruit.
3. Bake 25 to 30 minutes or until the top is lightly browned. Cool on a rack for 10 minutes before serving. Serve warm.
Exchanges: 2 Carbohydrate
Calories 149, Calories from Fat 17, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 30 mg, Sodium 236 mg, Total Carbohydrate 30 g, Dietary Fiber 2 g, Sugars 18 g, Protein 4 g.
RaspberryâLemon Pudding Cake
Makes 8 servings ⢠Serving size: 1/2 cup
Pudding cakes have just a handful of flour, giving them a light texture and a soufflé-like center. Don't expect to serve this cake in neat slicesâit's a spoonable serve-in-a-bowl kind of dessert. The sweet berries play off the tangy lemon cake, making a delightful finish for a summer lunch.
1/2 cup granulated sugar
1/4 cup all-purpose flour
Pinch of salt
1/2 cup plain low-fat yogurt
1/2 cup 1% low-fat milk
2 teaspoons fresh grated lemon zest
1/4 cup fresh lemon juice
2 tablespoons canola oil
1 egg yolk
2 egg whites
1 cup fresh raspberries
1/2 teaspoon confectioners' sugar
1. Preheat the oven to 350°F. Coat a 9-inch round cake pan with cooking spray and set aside.
2. Combine the granulated sugar, flour, salt, yogurt, milk, lemon zest, lemon juice, oil, and egg yolk in a medium bowl and whisk until the mixture is smooth.
3. Place the egg whites in a medium bowl and beat at high speed until soft peaks form. Gently fold 1/4 of the egg white mixture into the sugar mixture. Gently fold in the remaining egg white mixture in two additions, mixing until no white streaks remain. Fold in the raspberries. Spoon the batter into prepared pan.
4. Place the cake pan in a large baking pan and add hot water to the baking pan to a level halfway up cake pan. Bake 35 minutes or until the cake springs back when touched in the center and tiny cracks appear on the surface. (The cake will not be browned.) Sprinkle the top of the cake with confectioners' sugar and serve warm from the pan.
Exchanges: 1 1/2 Carbohydrate ⢠1/2 Fat
Calories 131, Calories from Fat 42, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 28 mg, Sodium 52 mg, Total Carbohydrate 20 g, Dietary Fiber 1 g, Sugars 15 g, Protein 3 g.
Strawberries with Orange Zabaglione
Makes 6 servings ⢠Serving size: 1/2 cup berries with 1/2 cup sauce
Whether spooned over fresh berries or a simple slice of cake, this frothy custard turns any dessert into a pure delight. Make it with almost any liqueurâtry Frangelico, Chambord, Amaretto, or Crème de Cassis. Make sure whatever you choose to serve it with is ready before you begin to make the custardâyou'll need to pour it directly from the pan over the berries or cake.
3 cups sliced fresh strawberries
1/4 cup granulated sugar
4 egg yolks
1/4 cup orange or other flavored liqueur
1. Divide the strawberries evenly among six stemmed glasses or small bowls.
2. Combine the sugar and egg yolks in the top of a double boiler and whisk until smooth. Whisk in the liqueur and place the top of the double boiler over barely simmering (not boiling) water. Beat the mixture at high speed for about 6 minutes or until soft peaks form.
3. Spoon the sauce over the berries and serve immediately.
Exchanges: 1 1/2 Carbohydrate ⢠1/2 Fat
Calories 135, Calories from Fat 34, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 142 mg, Sodium 7 mg, Total Carbohydrate 20 g, Dietary Fiber 2 g, Sugars 18 g, Protein 2g.
Crispy OatmealâRaisin Cookies
Flourless Peanut Butter Cookies
Makes 25 servings ⢠Serving size: 2 (1 1/2-inch) cookies
These chubby cookies are moist and chewy. If you like yours thin and crisp, substitute 1 cup of granulated sugar for the 3/4 cup brown sugar and drop the mounds of dough about 2 inches apart.
1 1/2 cups all-purpose flour
1/4 teaspoon salt
1/4 teaspoon baking soda
1/4 cup 67% vegetable oil butter-flavored spread, at room temperature
3/4 cup light brown sugar
1 large egg
2 teaspoons vanilla extract
2/3 cup miniature chocolate chips
1. Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside.
2. Combine the flour, salt, and baking soda in a medium bowl and whisk to mix well. Set aside.
3. Combine the butter-flavored spread and brown sugar in a large bowl and beat at medium speed until the mixture is well combined. Beat in the egg and vanilla. Add the flour mixture and beat at low speed until thoroughly combined. Stir in the chocolate chips.
4. Drop mounds of dough, about 2 teaspoons each, 1 inch apart, onto prepared baking sheets. Bake 12 minutes or until the bottoms of the cookies are lightly browned.
5. Cool the cookies on the baking sheets on wire racks for 2 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 2 days.
Exchanges: 1 Carbohydrate ⢠1/2 Fat
Calories 90, Calories from Fat 25, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 10 mg, Sodium 55 mg, Total Carbohydrate 15 g, Dietary Fiber 0 g, Sugars 9 g, Protein 1 g.
Makes 15 servings ⢠Serving size: 2 (2-inch) cookies
Kids will hurry off the school bus if they know you've got these crispy chocolate-and-nut-packed cookies waiting for them. Quick to make with ordinary ingredients from the pantry, this recipe is sure to become a family standby.
1/4 cup chopped pecans
1 cup old-fashioned (not quick-cooking) oats
1/4 cup all-purpose flour
1/4 cup whole wheat flour
1/2 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 cup natural creamy peanut butter
2 tablespoons 67% vegetable oil butter-flavored spread, at room temperature
1/2 cup light brown sugar
1/4 cup granulated sugar
1 large egg
2 teaspoons vanilla extract
1/4 cup miniature chocolate chips
1. Preheat the oven to 350°F. Place the pecans in a small baking pan and bake until lightly toasted, 5 to 6 minutes. Maintain the oven temperature. Set the pecans aside to cool.
2. Line baking sheets with parchment paper and set aside.
3. Combine the oats, all-purpose flour, whole wheat flour, cinnamon, baking soda, and salt in a medium bowl and whisk to mix well. Set aside.
4. Combine the peanut butter and butter-flavored spread in a large mixing bowl and beat at medium speed until the mixture is fluffy. Add the brown sugar and granulated sugar and beat until well combined. Beat in the egg and vanilla. Add the oat mixture and beat at low speed until moistened. Stir in the chocolate chips and pecans.
5. Drop mounds of dough, 1 level tablespoon each, 2 inches apart, on the prepared baking sheets. Bake until the bottoms of the cookies are lightly browned but the centers remain soft, 10 to 12 minutes.
6. Cool the cookies on the baking sheets on wire racks for 5 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 2 days.
Exchanges: 1 1/2 Carbohydrate ⢠1 Fat
Calories 145, Calories from Fat 55, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 15 mg, Sodium 95 mg, Total Carbohydrate 20 g, Dietary Fiber 1 g, Sugars 13 g, Protein 3 g.
Crispy OatmealâRaisin Cookies
Makes 22 servings ⢠Serving size: 2 (1 1/2-inch) cookies
These are a crispy, chompy version of the American classic. Filled with hearty whole wheat flour, oats, and just enough sugar, they're a treat you don't have to feel guilty about.
1 1/2 cups old-fashioned (not quick-cooking) oats
1/2 cup all-purpose flour
1/2 cup whole wheat flour
2 teaspoons ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
1/3 cup 67% vegetable oil butter-flavored spread, at room temperature
1/2 cup dark brown sugar
1/4 cup granulated sugar
1 large egg
1 teaspoon vanilla extract
1/4 cup raisins
1.Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside.
2. Combine the oats, all-purpose flour, whole wheat flour, cinnamon, baking soda, and salt in a medium bowl and whisk to mix well. Set aside.
3. Combine the butter-flavored spread, brown sugar, and granulated sugar in a large mixing bowl and beat at medium speed until the mixture is fluffy. Beat in the egg and vanilla. Add the oat mixture and beat at low speed until moistened. Stir in the raisins.
4. Drop mounds of dough, 2 level teaspoons each, 2 inches apart, on the prepared baking sheets. Bake until the bottoms of the cookies are lightly browned but the centers remain soft, 10 to 12 minutes.
5. Cool the cookies on the baking sheets on wire racks for 2 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 2 days.
Exchanges: 1 Carbohydrate ⢠1/2 Fat
Calories 98, Calories from Fat 26, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 10 mg, Sodium 83 mg, Total Carbohydrate 17 g, Dietary Fiber 1 g, Sugars 8 g, Protein 2 g.
Flourless Peanut Butter Cookies
Makes 20 servings ⢠Serving size: 2 (1 3/4-inch) cookies
With a little less sugar and the substitution of natural peanut butter for the sweetened variety, these cookies offer a healthier version of an old-fashioned favorite.
1 cup creamy or chunky natural peanut butter
3/4 cup light brown sugar
1 large egg
1/4 teaspoon salt
1. Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside.
2. Combine all the ingredients in a medium bowl and stir until the dough is smooth. Roll the dough into 40 balls, each about 2 teaspoons, and place on the prepared baking sheets about 1 1/2 inches apart. (Leave the dough in balls for a chewy, moist cookie, or press each one flat with the bottom of a glass dipped in flour for a crisp cookie.) Bake 10 to 12 minutes or until the bottoms of the cookies are lightly browned but the centers remain soft.
3. Cool the cookies on the baking sheets on wire racks for 2 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 2 days.
Exchanges: 1 Carbohydrate ⢠1 Fat
Calories 116, Calories from Fat 60, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 11 mg, Sodium 84 mg, Total Carbohydrate 11 g, Dietary Fiber 1 g, Sugars 8 g, Protein 4 g.
Makes 24 servings ⢠Serving size: 2 (2-inch) cookies
When the kids want to get out the cookie cutters, this is the recipe to use. Rolling the dough out at room temperature and then chilling it makes the shapes easy to cut outâeven for the littlest hands. Try the spice cookie variation using a gingerbread man cookie cutter.
2 cups all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon salt
3/4 cup granulated sugar
2/3 cup 67% vegetable oil butter-flavored spread, at room temperature
2 egg yolks
2 teaspoons vanilla extract
1. Combine the flour, baking powder, and salt in a medium bowl and whisk to mix well. Set aside.
2. Combine the sugar and butter-flavored spread in a large bowl and beat at medium speed until the mixture is fluffy. Beat in the egg yolks and vanilla. Add the flour mixture and beat at low speed until a stiff dough forms.
3. Divide the dough into two portions. Place each portion on a sheet of waxed paper and pat into rectangles. Top each portion of dough with waxed paper and roll to 1/8-inch thickness. Place the dough portions on a baking sheet and refrigerate 1 hour.
4. Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside.
5. Working with one piece of dough at a time, remove the top sheet of waxed paper and cut the dough into desired shapes using 2-inch cookie cutters. Reroll the dough scraps and continue cutting out the cookies until all the dough is used. If the dough softens too much to cut out shapes easily, transfer the dough to the refrigerator and chill again. Place the cookies 1 inch apart on prepared baking sheets. Bake until the edges are lightly browned, 12 to 14 minutes.
6. Cool the cookies on the baking sheets on wire racks for 2 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 3 days.
Variation
To make Spice Cookie Cutouts, add 2 teaspoons ground ginger, 1 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, and 1/4 teaspoon ground cloves to the flour mixture.
Exchanges: 1 Carbohydrate ⢠1 Fat
Calories 106, Calories from Fat 42, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 18 mg, Sodium 73 mg, Total Carbohydrate 14 g, Dietary Fiber 0 g, Sugars 6 g, Protein 1 g.
Makes 24 servings ⢠Serving size: 2 (2-inch) cookies
Sometimes simplest is best. These homey, easy-to-make cookies are crispy on the edges and chewy on the insideâjust right with a hot cup of tea.
2 cups all-purpose flour
1 tablespoon cornstarch
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup 67% vegetable oil butter-flavored spread, at room temperature
1/2 cup canola oil
3/4 cup plus 1 tablespoon granulated sugar, divided use
1 large egg
1 tablespoon vanilla extract
1. Combine the flour, cornstarch, baking soda, and salt in a medium bowl and whisk to mix well. Set aside.
2. Combine the butter-flavored spread and oil in a large bowl and beat at medium speed 2 minutes or until the mixture is smooth. Gradually beat in 3/4 cup of the sugar, beating until mixture is fluffy. Beat in the egg and vanilla. Add the flour mixture and beat at low speed until a stiff dough forms. Cover the dough and refrigerate 1 hour.
3. Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside.
4. Roll the dough into 48 balls, 2 level teaspoons each, and place 2 inches apart on the prepared baking sheets. Flatten each ball with your fingers or make a crisscross design using a fork. Sprinkle the tops of cookies evenly with the remaining 1 tablespoon sugar. Bake until the edges are lightly browned, 10 to 12 minutes.
5. Cool the cookies on the baking sheets on wire racks for 2 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 3 days.
Exchanges: 1 Carbohydrate ⢠1 1/2 Fat
Calories 138, Calories from Fat 72, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 9 mg, Sodium 84 mg, Total Carbohydrate 15 g, Dietary Fiber 0 g, Sugars 7 g, Protein 1 g.
Makes 48 servings ⢠Serving size: 2 (1-inch) cookies
Keep a roll of these in the freezer at all times! They actually slice best when frozen, so there's no waiting for the dough to defrost.
3/4 cup unsalted pistachio nuts
2 cups all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup 67% vegetable oil butter-flavored spread, at room temperature
1/4 cup canola oil
1 cup granulated sugar
2 egg yolks
2 teaspoons vanilla extract
1. Place the nuts in a food processor and process until finely chopped, but not ground. Set aside.
2. Combine the flour, baking soda, and salt in a medium bowl and whisk to mix well. Set aside.
3. Combine the butter-flavored spread and oil in a large bowl and beat at medium speed until mixture is smooth. Gradually beat in the sugar, beating until the mixture is fluffy. Beat in the egg yolks one at a time. Beat in the vanilla. Add the flour mixture and pistachios and beat at low speed until a stiff dough forms.
4. Divide the dough into 4 portions. Place each portion on a sheet of waxed paper and shape into a 6-inch log 1 inch in diameter. Wrap in plastic wrap and freeze 4 hours or up to 3 months.
5. Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside.
6. Slice each log into 24 (1/4-inch) slices. Place on prepared baking sheets 1 inch apart and bake until the edges are lightly browned, 10 to 12 minutes.
7. Cool the cookies on the baking sheets on wire racks for 2 minutes. Remove from the baking sheets and cool completely on the wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 3 days.
Exchanges: 1/2 Carbohydrate ⢠1 Fat
Calories 73, Calories from Fat 35, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 9 mg, Sodium 41 mg, Total Carbohydrate 9 g, Dietary Fiber 0 g, Sugars 4 g, Protein 1 g.
Makes 30 servings ⢠Serving size: 2 (1 1/2-inch) cookies
These soft, cakey, spice-infused cookies aren't beauty contest winners, but they're heavenly to eat!
2 1/2 cups all-purpose flour
2 teaspoons ground ginger
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup canola oil
1/4 cup molasses
1/2 cup granulated sugar
2 large eggs
1 teaspoon vanilla extract