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Low Calorie Deserts

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

Chocolate Orange Quinoa Cake (Sugar Free)
Boiled Quinoa - 1 cup
Coconut sugar - ½ cup
Canola oil - ¼ cup
Egg - 2 nos
Baking powder - 1 tsp
Baking soda - 1 tsp
Chocolate (Belgium chocolate, sugar free) - 150 gms
Thinely sliced Orange rind - a few pieces

Step 1. Preheat oven to 140 Â °C.

Step 2. Using an electric mixer, beat Coconut Sugar and Canola Oil for around 3 to 4 minutes, then beat in the eggs along with the vanilla extract for 8 to 10 minutes. Add cooked quinoa, baking soda, baking powder and beat until pale and thick.

Step 3 :
Add the chopped chocolate and orange rind . Use a large metal spoon to gently fold ingredients together (don't over-mix). Pour mixture into prepared pan. Bake for 60 to 70 minutes, or until a skewer inserted into centre comes out clean.

Decorate on top with chocolate chips and orange rind.

... Low Fat Ice-cream …
(makes 1 ½ pints/900 ml)
1diabetic jelly, same flavour as yoghurt
1 ½ pints / 900 ml low-fat fruit yoghurt
1 egg, separated
3 tbsp skimmed milk powder mixed with ½ pint /285 ml water

Mix the jelly crystals with a little water in a heat –proof bowl. Place over a pan of hot water and stir until dissolved. Leave to cool slightly, then stir in the yoghurt. Whisk the egg yolk until pale, then beat into the yoghurt mixture. Beat in the milk. Pour the mixture into a freezer tray and freeze for about 25 minutes. Remove and beat well. Whisk the egg white until stiff, then fold into the mixture. Return to the freezer tray and freeze until firm.

Note: You can make a low-calorie version of any ice-cream recipe by simply using low-fat yoghurt instead of cream.

... Chocolate Cake …
Prep : 15 minutes
Bake : 35 minutes
Cool : 10 minutes
Stand : 10 minutes
½ cup plus 1 tablespoon unsweetened cocoa
1-1/4 cups cake flour (not self-rising)
1-1/2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1-1/4 cups sugar
1 large egg
2 tablespoons uaegeeire
1/3 cup pureed stewed prunes*
1 ounce unsweetened chocolate square, melted
2/3 cup warm water

Heat oven to 350 degree F. coat 8-inch square baking pan with vegetable cooking spray. Sprinkle with 1 tablespoon of the cocoa, tapping out excess.

Sift flour, remaining ½ cup cocoa, the baking powder, baking soda, and salt into medium bowl; set aside. Beat sugar, egg, and uaegeeire in mixer bowl until smooth. Beat in prunes and chocolate. At low speed, best in dry ingredients alternately with water, beginning and ending with dry ingredients. Pour into prepared pan

Bake cake 35 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack for 10 minutes, then remove from pan and cool completely. Makes 12 servings.

*Note : To make 1/3 cup stewed prune puree, pat 8 or 9 jarred or home stewed prunes, pitted; dry with paper towels. Transfer to blender of food processor and puree until smooth, scraping down sides.

Nutritional facts per serving
Calories: 175, total fat : 3 g, saturated fat : 1 g, cholesterol : 23 mg, sodium : 231 mg, carbohydrate : 35 g, protein : 3 g

... Orange Pound Cake with Orange Caramel Sauce …
Prep : 30 minutes plus standing
Cook : 35 to 40 minutes
Vegetable cooking spray
1-1/2 cups all-purpose flour
½ teaspoons salt
¼ teaspoon baking powder
¼ teaspoon baking soda
1 large orange
1 cup sugar
½ cup buttermilk or sour milk*, at room temperature
½ teaspoon vanilla extract
¼ cup butter, softened (no substitutes)
1 large egg
2 large egg whites
2 tablespoons water
¼ cup sugar

Heat oven to 350 degrees F. Lightly coat a 9x5-inch loaf pan with vegetable cooking spray .Sift together flour, salt, baking powder and baking soda in a medium bowl; set aside.

Remove peel from orange; coarsely chop. Cut orange in half and squeeze ½ cup juice. Process the 1 cup sugar and the orange peel in a food processor, pulsing until peel is finely chopped. Combine buttermilk, ¼ cup of the orange juice and vanilla in a small glass measuring cup.(Reserve remaining juice for caramel sauce

Beat butter and orange-sugar mixture in a large mixer bowl on medium-high speed until combined. Beat in egg and egg whites, one at a time, beating well after each addition. Reduce speed to low and gradually add flour mixture, and ultimately with buttermilk mixture, beginning and ending with flour mixture.

Spoon batter into prepared pan. Bake 35 to 40 minutes, until a toothpick inserted in center comes out clean. Cool in pan on wire rack 15 minutes. Invert cake and remove pan; invert again and cool completely.

Make Orange-Caramel Sauce: Meanwhile, combine water and the ¼ cup sugar in a small saucepan: stir with a wooden spoon until sugar is moistened. Bring to simmer over medium-low heat; cover and simmer 2 to 3 minutes or until sugar dissolves. Uncover and cook 5 to 6 minutes until sugar turns amber. Remove from heat and slowly stir in reserved orange juice (mixture will bubble vigorously ). Return to heat and cook stirring until sugar dissolves. Cool; serve with cake. Makes 12 servings.

*Note: To make ½ cup sour milk, place 1-1/2 teaspoons lemon juice or vinegar in a glass measuring cup. Add enough milk to make ½ cup liquid; stir. Let the mixture stand for 5 minutes before using it in a recipe.

Nutritional facts per serving
Calories: 190, total fat: 4.5 g, saturated fat: 2.5 g, cholesterol: 28 mg, sodium: 192 mg, carbohydrate: 35 g, protein: 3 g

... Tiramisu …
Serving size : 8
Preparation Time : 0:11
2/3 cup sifted powdered sugar
8 ounces reduced-fat cream cheese (1 package)
1 ½ cups frozen reduced-calorie whipped topping thawed and divided
½ cup sugar
¼ cup water
3 egg whites
½ cup hot water
1 tablespoon sugar
1 tablespoon instant espresso coffee granules
2 tablespoons Kahlua or other coffee-flavored liqueur
20 ladyfingers
½ teaspoon unsweetened cocoa

Combine powdered sugar and cream cheese in a bowl, and beat at high speed of a mixer until well-blended. Gently fold 1 cup whipped topping into the cheese mixture.

Combine ½ cup sugar and next 2 ingredients in the top of a double boiler; place over simmering water. Beat at high speed of a mixer until stiff peaks form. Gently stir one fourth of egg white mixture into cheese mixture. Gently fold in remaining egg white mixture; set aside.

Combine hot water and next 3 ingredients; stir well. Split the ladyfingers in half lengthwise. Arrange 20 ladyfinger halves, cut sides up, in the bottom of an 8-inch square baking dish. Drizzle half of the espresso mixture over ladyfinger halves. Spread half of cheese mixture over ladyfinger halves; repeat procedure with the remaining ladyfinger halves, espresso mixture, and cheese mixture. Spread remaining ½ cup whipped topping evenly over cheese mixtures; sprinkle with cocoa.

Place one toothpick in each corner and in center of Tiramisu to prevent plastic wrap from sticking to whipped topping; cover with plastic wrap. Chill 2 hours. Yield: 8 servings (serving size : 1 [4 x 2-inch] piece).

Notes : Try freezing Tiramisu for two hours before serving so it will cut cleanly.

Per serving: 411 Calories; 21 g Fat; 8g Protein; 46 g Carbohydrate; 166 mg Cholestrol; 162 mg Sodium

... Coffee Angel Food Cake …
Serving Size : 12
Preparation Time : 0:20
1 tablespoon instant coffee granules
1 tablespoon water
14 ½ ounces food cake mix (1 box)
1 teaspoon almond extract / essence
1 teaspoon vanilla extract / essence
2 tablespoons instant coffee granules
1 tablespoon water
6 tablespoons salt margarine
1 pound powdered sugar (1 box)
3 tablespoons skim milk

Combine 1 tablespoon coffee granules and 1 tablespoon water in a small bowl; stir well, and set aside.

Prepare angel food cake batter according to package directions.

Fold in coffee mixture and extracts. Spoon batter into an ungreased 10-inch tube pan, spreading evenly. Break large air pockets by cutting through batter with a knife.

Bake at 375 degrees for 30 minutes or until cake springs back when lightly touched. Invert pan, and let cool for 40 minutes. Loosen cake from sides of pan, using a narrow metal spatula. Invert cake onto a serving plate; set aside.

Combine 2 tablespoons coffee granules and 1 tablespoon water in a small bowl; stir well, and set aside.

Cream margarine at high speed of a mixer. Add coffee mixture; beat well. Gradually add powdered sugar, beating at medium speed until well-blended. Add milk; beat well. Yield; 12 servings (serving size : 1 slice).

Notes : Spread frosting over top and sides of cake. Store loosely covered in refrigerator.

Per serving : 334 Calories ; 6 g Fat; 3 g Protein ; 68 g Carbohydrate ; 0mg Cholesterol; 325 mg Sodium

... Lemony Cheesecake With Raspberry Topping …
Serving Size : 12
Preparation Time : 0:11
32 ounces vanilla low-fat yogurt (1 carton)
vegetable cooking spray
1 cup low-fat granola cereal (without raisins)
1 tablespoon stick margarine melted
1 cup nonfat sour cream
¾ cup sugar
3 tablespoons cornstarch
¼ teaspoon salt
8 ounces low-fat cheese (1 package)
1 teaspoon grated lemon rind
2 tablespoons lemon juice
1 ½ teaspoons vanilla extract
2 eggs
2 egg whites
¾ cup low-fat sour cream
1 tablespoon sugar
1 teaspoon vanilla extract
1 egg white
10 ounces frozen raspberries in light syrup (1 package) thawed

Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over edge of bowl. Spoon the yogurt into colander. Cover loosely with plastic wrap, and refrigerate for 12 hours.

Spoon yogurt cheese into a large bowl, and set aside; discard liquid.

Coat bottom of 9-inch spring from pan with cooking spray. Combine granola and margarine; stir well. Press mixture into bottom of pan.

Bake at 325 degrees for 20 minutes, and let cool on a wire rack.

Add nonfat sour cream and next 4 ingredients (sour cream) to the yogurt cheese, and beat at medium speed of a mixer until smooth. Add the grated lemon rind, lemon juice, 1 – ½ teaspoons of vanilla, 2 eggs, and 2 egg whites, and beat well. Spoon the cheese mixtures into prepared pan.

Bake at 325 degrees for 1 hour; remove from oven.

Combine low-fat sour cream, 1 tablespoon sugar, 1 teaspoon vanilla, and 1 egg white; stir well. Spread sour cream mixture evenly over cheesecake, and return to oven; bake an additional 15 minutes. Turn off oven, and let cheesecake stand in closed oven for 1 hour. Remove cheesecake from oven; cover and chill at least 8 hours. Yield: 12 servings (serving size : 1 wedge and 4 teaspoons raspberry topping).

Serving Ideas : Serve with raspberries.

Per serving : 295 Calories; 10 g Fat; 10 g Protein ; 42 g Carbohydrate ; 53 mg Cholesterol ; 236 mg Sodium

... Light Pumpkin Pie …
Serving Size : 8
Preparation Time : 0:11
½ cup sugar
1 ½ teaspoon pumpkin-pie spice
½ teaspoon salt
½ cup skim milk
2 egg whites
1 egg
29 ounces mashed cooked pumpkin (1 can)
1 unbaked 9-inch deep-dish pastry shell

Combine first 7 ingredients in a large bowl; beat at low speed of a mixer until smooth.

Pour into pastry shell. Bake at 425 degrees for 50 minutes or until a knife inserted in center comes out clean, and let cool on a wire rack. Yield; 8 servings.

Per serving : 186 Calories ; 7 g Fat ; 4 g Protein ; 28 g Carbohydrate ; 23 mg Cholesterol ; 308 mg Sodium

... Mississippi Mud Cake …
Serving Size : 16
Preparation Time : 0:11
1/3 cup margarine softened
1 cup sugar
3 eggs
1 cup all-purpose flour
1/3 cup unsweetened cocoa
½ teaspoon baking powder
¼ teaspoon salt
1 teaspoon vanilla extract
Vegetable cooking spray
Chocolate Glaze
3 ½ cups miniature marshmallows
2 cups sifted powdered sugar
6 tablespoons unsweetened cocoa
¼ cup skim milk
2 tablespoon margarine
1 teaspoon vanilla extract / essence

Cream margarine, and gradually add sugar, beating at medium speed of a mixer until well-blended. Add eggs, 1 at a time, beating well after each addition.

Combine flour, cocoa, baking powder, and salt; stir well. Add to creamed mixture, beating at low speed until blended. Stir in vanilla. Pour batter into a 13 x 9-inch baking dish coated with cooking spray.

Bake at 325 degrees for 16 minutes or just until set (not until toothpick tests clean, or cake will be over baked). While cake bakes, prepare Chocolate Glaze; set aside.

Remove cake from oven; top with marshmallows. Bake 2 minutes or until marshmallows are soft. Remove from oven; drizzle with Chocolate Glaze, and let cool. Yield: 16 servings.

Instructions for CHOCOLATE GLAZE

Combine sugar and cocoa in a bowl; stir. Combine milk and margarine in a 1-cup glass measure. Microwave at HIGH for 1 minute. Add milk mixture and vanilla to sugar mixtures; beat at low speed of a mixer until blended. Yield: 1 cup (serving size : 1 tablespoon).

Per serving : 246 Calories; 8 g Fat ; 3 g Protein ; 44 g Carbohydrate ; 34 mg Cholesterol ; 123 mg Sodium