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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
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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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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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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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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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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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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Mausolea no stick cooking spray
1 1/4 c. flour
1/2 c. unsweetened cocoa
1/4 c. Argo or Kingsfords 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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