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Lattice-Topped Blueberry Pie
servings: 8 Crust:
�?1-1/2 cups all-purpose flour, divided �?1/2 cup ice water �?1-1/2 teaspoons sugar �?1/4 teaspoon salt �?4-1/2 tablespoons vegetable shortening �?Cooking spray Filling:
�?1 cup sugar, divided �?3-1/2 tablespoons cornstarch �?1/8 teaspoon salt �?6 cups fresh blueberries �?1-1/2 tablespoons butter or stick margarine, melted �?3/4 teaspoon vanilla extract
1. To prepare crust, lightly spoon flour into dry measuring cups; level with a knife. Combine 1/4 cup flour and ice water, stirring with a whisk until well-blended. Combine 1-1/4 cups flour, 1-1/2 teaspoons sugar, and 1/4 teaspoon salt in a bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; mix with a fork until flour mixture is moist. Gently press two-thirds of dough into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough into a 12-inch circle. Press remaining dough into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough into a 9-inch circle. Freeze both portions of dough 10 minutes. Working with larger portion of dough, remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap.
2. To prepare the filling, combine 3/4 cup plus 3 tablespoons sugar, cornstarch, and 1/8 teaspoon salt in a bowl, and sprinkle over blueberries. Toss gently. Stir in butter and vanilla. Spoon blueberry mixture into crust. 3. Preheat oven to 375 degrees. 4. Remove top sheet of plastic wrap from remaining dough. Cut dough into 6 (1-1/2-inch) strips. Gently remove dough strips from bottom sheet of plastic wrap; arrange in a lattice design over blueberry mixture. Seal dough strips to edge of crust. Place pie on a baking sheet covered with foil. Sprinkle lattice with 1 tablespoon sugar. 5. Bake at 375 degrees for 1 hour and 15 minutes or until crust is browned and filling is bubbly. Cool on a wire rack. Yield: 8 servings.
CALORIES 333 (24% from fat); FAT 8.9g (sat 2.9g, mono 2.7g, poly 2.2g); PROTEIN 3.2g; CARB 62.3g; FIBER 3.6g; CHOL 6mg; IRON 1.3mg; SODIUM 139mg; CALC 11mg
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Fresh Strawberry Pie
For 8 servings Crust:
�?50 reduced-calorie vanilla wafers �?1/4 cup butter or stick margarine, melted �?2 tablespoons sugar �?1 teaspoon grated orange rind �?Cooking spray Filling:
�?2 cups ripe strawberries �?1/2 cup water �?2/3 cup sugar �?2 tablespoons cornstarch �?1 tablespoon fresh lemon juice �?6 cups small ripe strawberries �?1/2 cup frozen reduced-calorie whipped topping, thawed and divided
This is an easy recipe to make when you have a bucket of freshly picked berries. And it seems that this pie tastes more like a strawberry than the berry itself. The berries used to make the glaze can be any size, as they're macerated and pureed. But the berries piled in the pie itself should be small--the smaller the better, in fact. 1. Preheat oven to 350 degrees. 2. To prepare crust, place wafers in a food processor, and process until finely ground. Add butter, 2 tablespoons sugar, and orange rind, and pulse 10 times or just until wafers are moist. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350 degrees for 15 minutes; cool on a wire rack. 3. To prepare filling, mash 2 cups strawberries with a potato masher. Combine mashed strawberries and water in a small saucepan; bring to a boil, and cook 5 minutes, stirring occasionally. Press the strawberry mixture through a sieve into a bowl, and reserve 1 cup strawberry liquid (add enough water to measure 1 cup, if necessary). Discard pulp. 4. Combine 2/3 cup sugar and cornstarch in a pan; add strawberry liquid, stirring well with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Reduce heat, and cook 2 minutes. Remove from heat; stir in lemon juice. 5. Arrange a layer of small strawberries, stem sides down, in the crust. Spoon about one-third of sauce over the strawberries. Arrange the remaining strawberries on top, and spoon the remaining sauce over the strawberries. Chill for at least 3 hours. Serve with whipped topping. Yield: 8 servings (serving size: 1 wedge and 1 tablespoon whipped topping).
CALORIES 285 (27% from fat); FAT 8.5g (sat 4.6g, mono 2.5g, poly 0.9g); PROTEIN 1.9g; CARB 52.2g; FIBER 3.5g; CHOL 16mg; IRON 1.2mg; SODIUM 146mg; CALC 42
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English Summer Pudding
For 8 servings
�?4-1/2 cups coarsely chopped peeled ripe fresh peaches (about 1-3/4 pounds)
�?2 cups fresh raspberries �?2 cups fresh blackberries �?1/3 cup orange juice �?1/4 cup sugar �?3 tablespoons Triple Sec or other orange-flavored liqueur or orange juice �?1 teaspoon grated lemon rind �?1 (10-inch) round angel food cake �?Fresh raspberries or blackberries (optional)
This is a low-fat version of the classic English molded desserts that alternate layers of cake or bread, fruit, and custard. We've left out the custard here, allowing the fresh berries to take a starring role.
1. Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat; simmer 10 minutes, stirring occasionally. Set aside. 2. Cut cake into 1-inch-thick slices; cut each slice in half diagonally to make 2 triangles. Line the bottom and sides of a 3-quart straight-sided glass bowl or trifle bowl with half of the cake pieces; spoon half of peach mixture into cake-lined bowl. Arrange half of remaining cake pieces over the peach mixture, and spoon remaining peach mixture over cake. Top with remaining cake pieces. 3. Place plastic wrap on surface of cake pieces, and place a small plate on top of plastic wrap; place a 1-pound can on plate to firmly press mixture. Chill for 8 hours. Remove plate and plastic wrap. Garnish with additional fresh berries, if desired. Yield: 8 servings (serving size: 1 cup).
CALORIES 221 (2% from fat); FAT 0.5g (sat 0.1g, mono 0.1g, poly 0.3g); PROTEIN 3.6g; CARB 50.6g; FIBER 6.1g; CHOL 0mg; IRON 0.6mg; SODIUM 190mg; CALC 56mg
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Easy Pear Cobbler
For 9 servings
�?3 tablespoons butter, melted and divided
�?6 very ripe Bartlett, Anjou, or Seckel pears, peeled, cored, and �?halved lengthwise (about 2-1/4 pounds) �?1 cup all-purpose flour �?1 cup granulated sugar, divided �?1 teaspoon baking powder �?1/2 teaspoon salt �?1/4 cup 2% reduced-fat milk �?1/4 cup brandy �?2 tablespoons brown sugar �?2 teaspoons grated lemon rind
The brandy imparts a great flavor to this simple dessert, but you can substitute 1/4 cup apple juice and 1 teaspoon vanilla extract if you prefer. Be sure to use very ripe pears so you don't end up with crunchy or overly firm fruit in the cobbler.
1. Preheat oven to 400 degrees. 2. Drizzle the bottom of a 13 x 9-inch baking dish with 1-1/2 tablespoons butter. Arrange pear halves in 3 rows, cut sides down, over the butter. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, 1/2 cup granulated sugar, baking powder, and salt in a small bowl. Add 1-1/2 tablespoons butter, milk, and brandy, and stir until well-blended. Spoon the batter around the pear halves. Combine 1/2 cup granulated sugar, brown sugar, and lemon rind; sprinkle over pear halves. Bake at 400 degrees for 30 minutes or until bubbly. Yield: 9 servings.
CALORIES 250 (16% from fat); FAT 4.5g (sat 2.5g, mono 1.2g, poly 0.3g); PROTEIN 2g; CARB 52.9g; FIBER 1.9g; CHOL 10mg; IRON 1mg; SODIUM 229mg; CALC 55mg
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Double-Vanilla Meringue Cookies
For 30 servings
�?1 cup sugar, divided
�?1 vanilla bean �?3 large egg whites (at room temperature) �?1/4 teaspoon cream of tartar �?1/4 teaspoon salt �?1 teaspoon vanilla extract
Add the vanilla bean seeds at the end of the beating process, as their natural oils can prevent the egg whites from beating to stiff peaks. When baked long and slowly, stiffly beaten egg whites turn crisp, as they do in these cookies. Bake them 10 minutes less for a cookie that's slightly chewy on the inside. Store cookies in an airtight container for up to a week or freeze for up to 3 months.
1. Preheat oven to 325 degrees. 2. Place 1/4 cup sugar in a small bowl. Scrape seeds from vanilla bean, and add seeds to sugar; discard bean. Stir well with a whisk. 3. Beat egg whites, cream of tartar, and salt at high speed of a mixer until foamy. Gradually add 3/4 cup sugar, 1 tablespoon at a time, beating mixture until stiff peaks form. Gradually add vanilla bean mixture and extract; beat until just combined. (Stiff peaks will take on the consistency of marshmallow cream.) 4. Cover a baking sheet with parchment paper; secure to baking sheet with masking tape. Drop batter by level tablespoonfuls onto prepared baking sheet. Bake at 325 degrees for 35 minutes or until crisp. Cool on pan on a wire rack. Repeat procedure with remaining batter, reusing parchment paper. Store in an airtight container. Yield: 2-1/2 dozen (serving size: 1 cookie).
CALORIES 28 (0% from fat); FAT 0g; PROTEIN 0.3g; CARB 6.7g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 25mg; CALC 0mg
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Chocolate Espresso Pudding
For 4 servings
�?1/2 cup packed brown sugar
�?1/4 cup cornstarch �?3 tablespoons unsweetened cocoa �?1 tablespoon instant coffee granules �?1/8 teaspoon salt �?2 cups fat-free soy milk �?2 ounces bittersweet chocolate, chopped �?1 teaspoon vanilla extract
Soy milk, which is available in most large supermarkets, is as high in health-promoting isoflavones as much-touted tofu--1 cup contains 80 milligrams, an amount that has been shown to stave off osteoporosis. It is sold in cartons that are generally found on the baking aisle of the grocery store. (Recipe by Steven Petusevsky, Director of Creative Food Development for Whole Foods, a natural-foods chain.) Combine first 5 ingredients in a medium, heavy saucepan, and stir well with a whisk. Gradually stir in milk, and bring to a boil over medium heat. Reduce heat, and simmer 1 minute or until thick. Remove from heat, and add chocolate, stirring until melted. Stir in vanilla. Pour about 1/2 cup pudding into each of 4 dessert dishes; cover surface of pudding with plastic wrap. Chill at least 4 hours. Remove plastic wrap to serve. Yield: 4 servings.
CALORIES 281 (15% from fat); FAT 4.8g (sat 2.8g, mono 1.6g, poly 0.1g); PROTEIN 5.5g; CARB 56.2g; FIBER 0.6g; CHOL 0mg; IRON 2mg; SODIUM 134mg; CALC 237mg
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Chocolate Chip Meringues With Strawberries
For 2 servings
�?1 large egg white
�?1/8 teaspoon cream of tartar �?Dash of salt �?1/4 cup powdered sugar �?1 tablespoon semisweet chocolate chips �?1/4 teaspoon vanilla extract �?1/2 cup sliced strawberries �?1/2 teaspoon granulated sugar
You can double the recipe for the meringues and save some for a later date; they freeze beautifully for up to 2 months. Just remove them from the freezer and top them with the strawberry mixture--no thawing required. You can also substitute raspberries for the strawberries, if you prefer. 1. Preheat oven to 250 degrees. 2. Cover a baking sheet with parchment paper. Draw 2 (3-inch) circles on paper. Turn paper over, and secure with masking tape. Beat egg white, cream of tartar, and salt at high speed of a mixer until foamy. Gradually add 1/4 cup powdered sugar, 1 tablespoon at a time, beating until stiff peaks form (do not underbeat). Fold in chocolate chips and vanilla. 3. Divide the egg white mixture evenly between the 2 drawn circles. Shape the meringues into nests using the back of a spoon. Bake at 250 degrees for 1 to 1-1/2 hours or until dry. Turn oven off, and cool the meringue nests in closed oven for at least 3 hours. Carefully remove the meringue nests from paper. Combine strawberries and granulated sugar. Spoon the strawberry mixture evenly over meringues. Yield: 2 servings.
CALORIES 113 (17% from fat); FAT 2.1g (sat 1.1g, mono 0.6g, poly 0.1g); PROTEIN 2.2g; CARB 22.4g; FIBER 1g; CHOL 0mg; IRON 0.3mg; SODIUM 98mg; CALC 9mg
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Applesauce Raisin Cake
prepare a 9 X 13 or so pan with vegetable spray or oil lecithin mix.
Preheat oven to 375 degrees farenheit
Mix together:
2 cups whole wheat flour
1tablespoon baking powder
1 teaspoon baking soda
1 tablespoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon salt
1 cup raisins
Into the blender til nearly smooth:
1 cup soy or rice milk
1 cup applesauce
2 small overripe(nearly black is best) bananas
1/2 cup chopped, pitted dates
3 teaspoons EnerG egg replacer
6 tablespoons water
2 small apples, diced, no need to peel
toss apples into the flour mix, pour in the blended stuff, mix gently just
until evenly mixed, pour into the prepared pan, smooth out the top, sprinkle
nuts over all, and bake for about 30 minutes, or until sides begin to pull
away from pan or a toothpick inserted in the middle comes out clean.
Note: this is pretty sweet as is, but if you have a real sweet tooth, add
some maple syrup in place on the 6 tablespoons of water, or use vanilla
flavored soy milk.. |
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Butterscotch Bars
For 16 servings
�?1/2 cup granulated sugar
�?1/2 cup packed brown sugar �?1/4 cup butter or stick margarine, softened �?2 large egg whites �?1 teaspoon vanilla extract �?1-1/4 cups all-purpose flour �?1/2 teaspoon baking powder �?1/4 teaspoon salt �?Cooking spray �?1/2 cup butterscotch morsels
1. Preheat oven to 350 degrees.
2. Beat sugars and butter at medium speed of a mixer until well-blended (about 4 minutes). Add egg whites and vanilla; beat well. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour, baking powder, and salt; stir well with a whisk. Add flour mixture to sugar mixture; beat at low speed just until blended. 3. Spread batter evenly into an 8-inch square baking pan coated with cooking spray; sprinkle evenly with morsels. Bake at 350 degrees for 28 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack. Yield: 16 servings (serving size: 1 bar).
CALORIES 142 (27% from fat); FAT 4.3g (sat 2.6g, mono 1.3g, poly 0.2g); PROTEIN 1.6g; CARB 24g; FIBER 0.3g; CHOL 8mg; IRON 0.6mg; SODIUM 95mg; CALC 24mg
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Banana-Maple Ice Cream
For 7 servings
�?1-1/2 cups 2% reduced-fat milk, divided
�?1/4 cup sugar �?2 large egg yolks �?1/4 cup nonfat dry milk �?1 teaspoon vanilla extract �?1 cup mashed ripe banana (about 2 medium) �?1/2 cup maple syrup
It's important to make sure eggs are safe, which means bringing them to a temperature of at least 160 degrees. Be sure to do this slowly over heat no higher than medium so you don't curdle the yolks. Using your heaviest saucepan will control and disperse the heat much better than a thinner pan. The dry milk gives this ice cream a smooth consistency and adds calcium, too.
1. Combine 1 cup milk, sugar, and egg yolks in a small heavy saucepan; stir well with a whisk. Place over medium heat, stirring constantly. Cook for 8 minutes or until mixture reaches 180 degrees and is slightly thickened (do not boil). Remove from heat. Pour custard into a cool bowl; place over ice water to cool completely. Combine 1/2 cup milk, dry milk, and vanilla. Stir in custard, banana, and syrup. Cover and chill. 2. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezer-safe container; cover and freeze 1 hour or until firm. Yield: 3-1/2 cups (serving size: 1/2 cup).
CALORIES 177 (14% from fat); FAT 2.7g (sat 1.2g, mono 0.9g, poly 0.3g); PROTEIN 4.4g; CARB 34.7g; FIBER 0.8g; CHOL 67mg; IRON 0.6mg; SODIUM 54mg; CALC 141mg
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APPLESAUCE SPICE CAKE OR GINGERBREAD
1/2 cup molasses
1 cup applesauce
1 tsp. cinnamon
1/2 tsp. cloves
1 tsp. baking powder
1/2 tsp. baking soda
1 3/4 cup flour (I use whole wheat pastry flour)
2 tsp. ginger (optional)
Combine the molasses and applesauce in a large bowl. Combine remaining
ingredients and stir into the liquid. (If the batter seems very dry,
add a little more applesauce or a little water.) Bake in a nonstick
or pan-sprayed 8*8-inch baking pan, in a 350 degree oven, for 30-45
minutes or until it tests done.
The optional ginger makes an acceptable gingerbread. I have also had
success leaving out the ginger and adding 3 or 4 tablespoons of cocoa
(I guess you could use carob) to make a tasty but not very sweet or
rich chocolate cake. If you use cocoa you might need to add extra
sweetening, but that depends on your taste. |
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BBQ Chicken Pizza
You'll love the contrast of flavors provided by sweet tomato chutney, savory chicken, and sharp cheddar cheese. For 6 servings
�?1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
�?3/4 cup tomato chutney
�?2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
�?2/3 cup diced plum tomato
�?3/4 cup (3 ounces) shredded extra-sharp white cheddar cheese
�?1/3 cup chopped green onions
1. Preheat oven to 450. 2. Place crust on a baking sheet. Bake at 450 for 3 minutes. Remove from oven; spread chutney over crust, leaving a 1/2-inch border. 3. Top chutney with chicken. Sprinkle diced tomato, cheese, and green onions evenly over chicken. Bake at 450 for 9 minutes or until cheese melts. Cut pizza into 6 wedges. Yield: 6 servings (serving size: 1 wedge) Note: If you can't find tomato chutney, make your own. Combine 2 cups diced plum tomato, 3 tablespoons brown sugar, 3 tablespoons cider vinegar, 1/8 teaspoon Jamaica jerk seasoning, and 1 minced garlic clove in a small saucepan; bring to a boil. Reduce heat to medium; cook 20 minutes or untril thickened. CALORIES 300 (26% from fat); FAT 8.5g (satfat 3.9g, monofat 2.9g, polyfat 1g); PROTEIN 21.3g; CARBOHYDRATE 35.2g; FIBER 1.2g; CHOLESTEROL 48mg; IRON 1.7mg; SODIUM 622mg; CALCIUM 247mg; |
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Curried Cole Slaw with Apples and Raisins Prep time: 10 minutes; additional time required to salt and drain the cabbage Ingredients 1/2 head green cabbage, cored and shredded fine
1/2 teaspoon salt
1/2 red onion, chopped
1/2 red apple, chopped
1/3 cup raisins
10 tablespoons nonfat sour cream
2 tablespoons lowfat mayonnaise
2 teaspoons curry powder*
1/2 teaspoon salt
1/4 teaspoon black pepper
1-1/2 teaspoons sugar
1-1/2 teaspoons cider vinegar
*Curry powders vary tremendously in flavor and heat. I have used both Oriental curry powders and Indian Madras curry in the green can. They are both good but the Oriental is quite a bit hotter. Method Sprinkle the cabbage with the salt and place in a colander over a stainless bowl. Place in the refrigerator for several hours or overnight. Rinse the cabbage and dry well before tossing with the vegetables and the dressing. This salad is best made a couple of hours ahead and drained once before serving. Yield: 6 servings
Per serving (4 oz): Calories 97; Fat <1 g; Saturated fat <1 g; Cholesterol 0 mg; Sodium 474 mg; Carbohydrate 21 g; Fiber 3.1 g; Sugars 14.5 g; Protein 3.6 g; Vitamin A 43 RE; Vitamin C 49 mg; Calcium 87 mg; Iron <1 mg. This recipe is 6% fat. |
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Simple Heart-Healthy Ingredient Substitutions
USE MORE OFTEN: USE LESS OFTEN:
Egg Whites, Egg Substitutes Whole Eggs
Soft or Reduced-fat Margarine Butter or Lard
Herbs or Spices Salt
Skim or 1% Milk Whole, 2% Milk, Half & Half, Cream
Source: American Heart Association
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