Nonfat
Chocolate Sauce
Serve this chocolate sauce over fresh fruit, a
frozen dessert, or a slice of bread. It will satisfy
your most intense chocolate craving.
Yield: 8 servings
1/2 cup skim milk
1 tablespoon strong brewed coffee (see note)
1/2 teaspoon cornstarch
1/4 cup unsweetened cocoa powder
1/4 cup brown sugar
In a small saucepan, combine
the milk, coffee, and cornstarch and stir until
the cornstarch dissolves. Stir in the cocoa and
brown sugar and bring to a simmer over medium
heat.
Cook for about 5 minutes, stirring, until the
sauce thickens and is no longer cloudy. Set aside
to cool.
Use when cool or cover and refrigerate for up
to 2 days.
Per Serving:
31 calories, 0 g total fat (11% of calories),
0 g saturated fat, 0 mg cholesterol, 1 g protein
(13% of calories), 6 g carbohydrates (76% of calories),
0 g fiber, 28 mg sodium
low fat recipes contd.
Low Fat
Carrot Cake
Serves 12
1 lb. carrots, peeled
1 1/2 cups raisins
1 1/2 cups whole wheat flour
1 cup flour
1 Tbs. ground cinnamon
2 Tbs. baking powder
1 can (12 oz) unsweetened frozen apple juice,
thawed
1 Tbs. dark corn syrup
1 Tbs. Vanilla extract
4 egg whites
1 1/4 cups unsweetened applesauce
Frosting ingredients:
1/2 cup unsweetened frozen apple juice, thawed
1 packet (all the same size) unflavored gelatin
1 cup plain nonfat yogurt cheese (see **note**
at bottom) (make first)
2 Tbs. vanilla extract
Frosting:
Put 2 tablespoons of the apple juice concentrate
and the gelatin in a saucepan. Let stand for 2
minutes, then bring to a boil over high heat.
Make sure all the gelatin dissolves. Remove from
heat.
In a large bowl, combine
the yogurt cheese, vanilla, and the remaining
apple juice concentrate. Use an electric mixer
set at low speed. Beat in the gelatin mixture
at medium speed.
Cover and refrigerate for
30 to 45 minutes until thick and spreadable.
Cake:
Preheat oven to 350 degrees.
Cut parchment paper circles
to line the bottoms of 2 9-inch cake pans.
Grate the carrots into
a bowl (2 1/2 cups.) Mix in the raisins and set
aside.
In a large bowl, combine
the flours, cinnamon, and baking powder. Add the
apple juice concentrate, corn syrup, and vanilla.
Mix using an electric mixer on medium speed. Beat
in the egg whites, one at a time. Add the applesauce
and stir in the carrot raisin mixture.
Pour the batter into the
lined cake pans. Bake for about 40 to 45 minutes
or until done.
Remove the cakes from the
pans and cool on wire racks. Remove the parchment
paper. Frost with the yogurt cheese frosting.
Once frosted place the cake in the refrigerator.
Nutrition Info:
Cal: 245
fat: less than 1 gram
**Note**
To make yogurt cheese, line a large strainer with
a double layer of cheesecloth, three layers of
paper towels or with a coffee filter. Spoon yogurt
into strainer and suspend the strainer over a
bowl large enough so the drained liquid will not
touch the strainer. Cover and refrigerate 24 hours
to form yogurt cheese. One quart of yogurt yields
about 2 cups of cheese.
low fat recipes contd.
Low-Fat
Cornbread
Yield: 8 Servings
1 c Cornmeal
1 c Unbleached white flour
2 1/2 t Baking powder
1/2 t Baking soda
1/4 c Molasses
1 1/4 c Buttermilk
1/3 c Vegetable oil
2 Egg whites
Combine the dry ingredients until well blended.
Whisk together the
wet ingredients, then stir them into the dry.
Pour into a greased or
nonstick 8-inch square pan and bake in a preheated
oven (400F) for 20
minutes or until the center springs back when
pressed. Be careful
not to overcook or the corn bread will be heavy
and dry. If cooked
properly, it will be light and moist and will
remain that way for a
couple of days. Per serving: 212 calories, 5g
protein, 10g fat, 26g
carbohydrate, 207mg sodium, 1 mg cholesterol.
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