Something for Everyone including the Pets.
This excellent pumpkin pie will leave you feeling satisfied and
guilt-free after your holiday meal. When compared to a full-fat,
full-sugar version, this recipe has a 35% reduction in calories, a 16%
reduction in fat, a 51% reduction in carbohydrates, and an 87% reduction
in sugars!
1 prepared pie crust
1 (15 oz.) can pumpkin puree
3/4 cup SPLENDA® No Calorie Sweetener, Granular
2 tbsp. cornstarch
1/2 tsp. cinnamon
1 1/2 tsp. pumpkin pie spice
1/8 tsp. salt
2 eggs
1 egg white
1/3 cup fat free half-and-half
3 tbsp. heavy cream
1 tbsp. vanilla
1 tsp. sugar-free maple syrup
Preheat oven to 400° F.
Blend pumpkin puree, SPLENDA® Granular, cornstarch, spices, and salt
in a medium bowl. Mix until all ingredients are well blended. In a
separate bowl mix together the remaining ingredients. Stir well. Add to
pumpkin mixture and stir well.
Pour pumpkin filling into a prepared piecrust. Bake in preheated oven
for 35-40 minutes or until set in the center and the crust is golden
brown.
Nutritional Analysis Per Serving:
Serving size: 1 slice
Total Calories - 160
Calories from Fat - 70
Total Fat - 8g
Saturated Fat - 2.5g
Cholesterol - 60mg
Sodium - 170mg
Total Carbohydrate - 17g
Dietary Fiber - 3g
Sugars - 3g
Protein - 4g
Exchanges:
1 carbohydrate
2 fats
Makes: 8 servings
Ingredients:
- 1 cup onion, chopped
- 1 tablespoon garlic, minced
- 4 tablespoons white wine
- 2 pounds stewed tomatoes
- 1 cup green pepper, chopped
- 1 cup red or yellow pepper, chopped
- 8 whole mushrooms, chopped
- 2 cups corn kernels
- 6 tablespoons medium salsa
- 2 teaspoons dried basil
- 2 teaspoons Italian seasoning
- 4 cups cooked brown rice
- 1/4 cup cilantro, chopped
Directions:
- Cook the onion and garlic in the wine until tender.
Add the stewed tomatoes, peppers, mushrooms, corn,
salsa, basil, and Italian seasoning. Bring to a boil
and simmer for 8-12 minutes.
- Combine the cooked rice with the sauce and stir
well. Garnish with cilantro.
Nutritional Information:
- Serving size: 1 1/4 cups
- Calories: 210
- Fat: 2 g
- Cholesterol: 0 mg
- Carbohydrates: 36 g
- Protein: 9 g
- Fiber: 2 g
- Sodium: 800 mg
Orange Creamsicle Pie
- 1 8 oz. package fat free cream cheese
- 1 8 oz. container fat free orange yogurt
- 5 packets Equal
- 1/4 teaspoon vanilla extract
- 1 small package sugar free orange gelatin
- 1 cup fat free cool whip
- l low fat graham cracker pie crust
1. Beat cream cheese and yogurt until creamy.
2. Add equal and vanilla extract, continue mixing.
3. Stir in orange gelatin, beat to blend.
4. Fold in Cool Whip.
5. Pour into pie crust and chill for least 2 hours.
Serves 8. Per serving: Calories 226, Fiber 0.2g, Total fat 7.7g, Protein 12.8g, Saturated fat 3.9g, Sodium 501mg, WW points 5, Carbohydrates 24.4g
Optional: Add Cool Whip to the edges of the pie and garnish with slivers of lime for color.
Categories: Diabetic, Cakes, Low-fat/cal
Yield: 16 bars
2 c Flour;
2/3 c Sugar;
1/2 c Wheat germ;
2 ts Baking powder;
1/2 ts Baking soda;
1 ts Salt;
1 ts Cinnamon;
1/4 ts Cloves;
1/4 ts Nutmeg;
1 c Unsweetened apple sauce;
1/2 c Raisins;
1 tb Grated orange rind;
1/2 c Unsweetened orange juice;
1 Egg;
1 tb Vegetable oil;
If wheat germ is not available, use bran or whole wheat flour.
Sift dry ingredients together in a large mixing bowl.
Stir in apple sauce, raisins and orange rind. Combine
orange juice, egg and vegetable oil, add to batter,
stirring just until moistened. Spoon into lightly
oiled 8 inch square cake pan.
Bake 50 minutes at 350F or until cake tests done. 16
pieces 2"x2"
1 serving contains 136 Calories 1 starchy foods choice
1 fruits & veg. choice
1 tbsp whipped cream contains 45 cal and is equal to 1
Fats & Oils choice.
Fudge and Wheat Germ Brownies
1 6-ounce pkg. of semisweet chocolate chips or equivalent of dark chocolate
3 t. butter
3/4 c. quick-cooking oats
1/3 c. toasted wheat germ (no sugar added)
1/3 c. fat-free dry milk
1/2 t. baking powder
1/2 c. chopped nuts
4 egg whites
1/3 c. brown sugar (packed)
1 t. vanilla.
Directions:
In a microwave-safe dish, melt the chocolate chips and butter at medium high power. (It takes about 45 seconds depending on the microwave.) You could also melt the chocolate on the stove. Blend well and set aside.
Combine the dry ingredients, except for the sugar, in a a bowl. In another large bowl, beat the egg whites with sugar and vanilla until slightly thick. Stir in the chocolate mixture and then the dry ingredients. Spread in an 8-inch square baking dish sprayed with cooking spray.
Bake 20 to 35 minutes, until the edges are firm and the top is crisp. Cool completely before cutting or refrigerate overnight before serving.
Makes 12 servings.
Per brownie:
Calories: 220
Fat: 12 grams
Fiber: 2 grams
10% of the daily value for calcium, iron, and zinc.
Source: Runner's World, December 2000
Lemon Squares
(Make A Joyful Table cookbook)
3/4 cup all-purpose flour
1/4 cup pourable Sugar Twin
1/3 cup reduced-calorie margarine, melted
1 (4-serving) package JELL-O sugar-free lemon gelatin
3/4 cup Land O Lakes no-fat sour cream
3/4 teaspoon baking powder
2 eggs or equivalent in egg substitute
2 tablespoons powdered sugar (optional)
Preheat oven to 350 degrees. Spray a 9-by-9 inch cake pan with butter-flavored cooking spray. In a medium bowl, combine flour, Sugar Twin, and margarine. Press mixture evenly into bottom of prepared cake pan. In a large bowl, combine dry gelatin, sour cream, and baking powder. Add eggs. Beat with an electric mixer on HIGH for 3 minutes or until light and fluffy. Pour lemon mixture evenly over crust. Bake for 20 to 25 minutes or until the center is firm. Place cake pan on a wire rack and let set for 10 minutes. Evenly sprinkle powdered sugar over top, if desired. Continue cooling. Cut into 16 squares.
Serves 8 (2 each) - Each
serving equals:
HE: 1 Fa, 1/2 Br, 1/4 Pr (limited), 1 Sl, 3 OC
104 Calories, 4 gm Fa, 4 gm Pr, 13 gm Ca, 155 mg So, 57 mg Cl, 0 gm Fi
DIABETIC: 1 Fa, 1 St
3/4 ounce bran or oat bran cereal
1/2 teaspoon baking soda
2/3 cup non-fat dry milk
5 packages of artificial sweetener
1-1/2 teaspoon honey
4 teaspoons vegetable oil
3 eggs
4 tablespoons raisins or 1 banana
1 cup unsweetened applesauce
Preheat oven to 375 degrees. Very lightly grease muffin cups. Mix first 8 ingredients. Stir in last 2 ingredients until just combined. Put in muffin pan. Bake for 15 to 20 minutes. Makes 12 small muffins. For 4 servings: 1 protein, 1 fat, 1 bread, 1 fruit, 1/2 milk and 15 optional calories.
Gypsy Soup4 servings
Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop into a bowl of cold water and ice cubes (to stop the cooking process); peel should practically slide off easily with the help of a paring knife. |
||
| Nutrition Facts Amount Per Serving: Calories 279 - Calories from Fat 52 Percent Total Calories From: Fat 19%, Protein 13%, Carbohydrate 69% Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 2355mg, Total Carbohydrate 48g, Dietary Fiber 4g, Protein 9g, Vitamin A 15664 units, Vitamin C 71 units, Calcium 0 units, Iron 4 units | ||
Serves 4-6
1/2 cup low-fat mayonnaise
2 tablespoons thawed frozen orange juice concentrate
1 teaspoon sugar
salt and pepper -- to taste
3 cups Savoy cabbage -- shredded
1 cup shredded carrots
1/2 red bell pepper -- thinly sliced
2 tablespoons golden raisins
Stir all ingredients together and serve.
Per Serving: 115 Calories; 7g Fat (49.9% calories from fat); 1g
Protein; 14g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol;
130mg Sodium. Exchanges: 1 Vegetable; 1/2 Fruit; 1 1/2 Fat;
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