The Big Book of Diabetic Desserts (15 page)
Serve this puckery mousse with fresh berries for a tartâsweet springtime dessert. It's a refreshing finish to a celebration meal of lamb or ham. Garnish each serving with strips of lemon zest and fresh strawberries or raspberries.
1/2 cup plain low-fat yogurt
2 teaspoons fresh grated lemon zest
2 tablespoons plus 1/4 cup fresh lemon juice, divided use
1 envelope unflavored gelatin
4 egg whites
1/2 cup granulated sugar
1. Combine the yogurt and lemon zest in a medium bowl and stir to mix well. Set aside.
2. Place 2 tablespoons of the lemon juice in a small sauce-pan, sprinkle with the gelatin, and let stand to soften for 1 minute. Cook over low heat, stirring constantly for 1 minute or until the gelatin dissolves. Cool slightly. (Don't do this step too far in advance. The mixture must be liquid when it is added to the egg whites.)
3. Combine the egg whites, sugar, and remaining 1/4 cup lemon juice in the top of a double boiler. Place over simmering (not boiling) water and beat at high speed until soft peaks form (about 5 minutes).
4. Remove from the heat and beat in the gelatin mixture. Gently stir about 1/2 cup of the egg white mixture into the yogurt mixture. Fold in the remaining egg white mixture in two additions, mixing until no white streaks remain. Cover and refrigerate 2 hours or until set.
Exchanges: 1 Carbohydrate
Calories 71, Calories from Fat 0, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 1 mg, Sodium 41 mg, Total Carbohydrate 15 g, Dietary Fiber 0 g, Sugars 14 g, Protein 3 g.
Makes 5 servings ⢠Serving size: 1/2 cup
Ethereally light and nearly fat-free, you can enjoy this rich chocolaty treat anytime. It's best served within a day of making because the mousse begins to lose volume after a longer time in the refrigerator.
1/3 cup unsweetened cocoa
1/4 cup boiling water
1/2 cup granulated sugar
4 egg whites
2 tablespoons cool water
1/4 teaspoon cream of tartar
1. Place the cocoa in a medium bowl and pour in 1/4 cup boiling water, stirring until the mixture is smooth.
2. Combine the sugar, egg whites, 2 tablespoons cool water, and the cream of tartar in the top of a double boiler. Place over simmering (not boiling) water and beat at high speed until soft peaks form, about 5 minutes.
3. Remove from the heat and gently stir about 1/2 cup of egg white mixture into the chocolate mixture. Gently fold in the remaining egg white mixture in two additions, mixing until no white streaks remain. Cover and refrigerate 2 hours or until chilled.
Exchanges: 1 1/2 Carbohydrate
Calories 104, Calories from Fat 7, Total Fat 1 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 45 mg, Total Carbohydrate 23 g, Dietary Fiber 2 g, Sugars 21 g, Protein 4 g.
Makes 8 servings ⢠Serving size: 1 slice
This silky flan tastes like an ultra-creamy pumpkin pieâwithout the crust. Serve it on a rimmed serving plate to avoid spilling any of the delectable caramel syrup. Make the caramel in a light-colored saucepan so you will be able to see when the sugar has turned a golden color.
1/2 cup granulated sugar
2 tablespoons water
1 (15-ounce) can 100% pure pumpkin (not pumpkin pie filling)
1 (12-ounce) can fat-free evaporated milk
1/2 cup light brown sugar
2 tablespoons canola oil
2 large eggs, lightly beaten
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground cloves
1/4 teaspoon salt
1. Preheat the oven to 350°F.
2. Coat the inside rim of a 9-inch round cake pan with cooking spray. Wipe away any cooking spray on the bottom of the pan with a paper towel and set the pan aside.
3. Stir together the sugar and water in a small heavy-bottomed saucepan. Cook over medium heat, stirring constantly, about 3 minutes or until sugar dissolves. Continue cooking without stirring about 4 minutes or until mixture is golden. Carefully pour into the prepared pan, tilting the pan to coat the bottom. The mixture will be very hot. Do not touch the bottom of the pan after pouring in the caramel.
4. Combine the pumpkin, evaporated milk, brown sugar, oil, eggs, vanilla, cinnamon, allspice, cloves, and salt in a large bowl and whisk until the mixture is smooth. Pour over the caramel in the pan. Place the baking pan inside a roasting pan and add hot water to a level halfway up the pan.
5. Bake 35 to 40 minutes or until a knife inserted in the edge of the flan comes out clean and the flan is still a bit soft in the center. The flan should wiggle a bit when you shake the pan, but it will firm up as it cools. Remove the flan from the water bath and cool in the pan on a wire rack 30 minutes. Cover and refrigerate overnight. Loosen the flan by running a small spatula around the edge. Carefully invert the flan onto a rimmed serving plate to avoid spilling the syrup.
Exchanges: 2 1/2 Carbohydrate ⢠1/2 Fat
Calories 207, Calories from Fat 45, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 55 mg, Sodium 154 mg, Total Carbohydrate 36 g, Dietary Fiber 2 g, Sugars 33 g, Protein 6 g.
Makes 6 servings ⢠Serving size: 1 pot de crème
A sophisticated version of baked custard, this grown-up pudding stays soft in the center with a silky texture and delicate ginger flavor. Don't use substitutes for the maple syrup. It lends an earthy undertone of unique flavor, and with only 24 grams of carb in a serving of this pudding, there's no reason not to use the real thing!
2 large eggs
2 egg whites
1/2 cup maple syrup
1/4 teaspoon fresh grated ginger
Pinch of salt
2 1/2 cups 1% low-fat milk
1. Combine the eggs, egg whites, maple syrup, ginger, and salt in a medium bowl, whisk until smooth, and set aside.
2. Heat the milk over medium-high heat in a small saucepan until bubbles form around the edges. (Do not allow to boil). Slowly whisk the hot milk into the maple syrup mixture. Divide the mixture evenly among 6 (6-ounce) pot de crème cups or custard cups. Place the cups inside a baking pan and add hot water to the baking pan to a level halfway up cups.
3. Bake 45 to 50 minutes or until custards are almost set but still a bit soft in the centers. The custards should wiggle a bit when you shake the cups, but will firm up as they cool. Remove the custards from the water bath, let stand until just cool to the touch, and cover the surface of the cups with plastic wrap to prevent skins from forming. Refrigerate 4 hours.
Exchanges: 1 1/2 Carbohydrate ⢠1/2 Fat
Calories 145, Calories from Fat 25, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 77 mg, Sodium 120 mg, Total Carbohydrate 24 g, Dietary Fiber 0 g, Sugars 21 g, Protein 7 g.
Buttermilk Panna Cotta with Crushed Raspberries
Makes 6 servings ⢠Serving size: 1 panna cotta with 2 1/2 tablespoons raspberries
The tang of this velvety custard plays off the sweetness of the berries. Make it in summer with fresh raspberries and in winter with the frozen variety.
1 cup 1% low-fat milk
1 1/2 teaspoons unflavored gelatin
1/3 cup granulated sugar
Pinch of salt
1 1/2 cups low-fat buttermilk
1 (12-ounce) package unsweetened frozen raspberries, thawed
1 tablespoon superfine sugar
1. Place the milk in a medium saucepan and sprinkle the gelatin over the milk. Let stand 2 minutes to soften. Add the sugar and salt and cook the mixture over medium heat, stirring often, about 2 minutes or until the sugar dissolves. Remove from heat and stir in the buttermilk. Divide the mixture among 6 (4-ounce) ramekins and refrigerate 4 hours or until set.
2. About an hour before serving, place the berries in a large shallow dish. Add the superfine sugar and stir to combine. Let stand at room temperature, stirring occasionally. Using a fork, lightly crush the berries.
3. To serve, loosen the edges of each panna cotta with the tip of a knife and invert the ramekins onto individual plates. Top each one evenly with the crushed raspberries.
Exchanges: 1 1/2 Carbohydrate
Calories 116, Calories from Fat 9, Total Fat 1 g, Saturated Fat 1 g, Cholesterol 5 mg, Sodium 87 mg, Total Carbohydrate 47 g, Dietary Fiber 0 g, Sugars 23 g, Protein 4 g.
Makes 10 servings ⢠Serving size: 1/2 cup pudding and fruit mixture and 2 ladyfinger halves
Served in a clear glass trifle bowl, this layered dessert makes a lovely presentation. Savor the delicate and comforting combination of pudding and fruit on a midsummer night when peaches are at their flavorful best.
4 large ripe but firm peaches (about 1 1/4 pounds), peeled, pitted, and sliced (about 4 cups)
1 1/4 cups peach nectar, divided use
2 cups 1% low-fat milk
1 large egg
1/3 cup granulated sugar
1/3 cup granular no-calorie sweetener
1/4 cup cornstarch
Pinch of salt
1/4 cup reduced-fat sour cream
1/2 teaspoon almond extract
10 purchased ladyfingers
1. Combine the peaches and 1 cup of the peach nectar in a medium skillet and bring to a boil. Reduce heat to low, cover, and simmer 3 minutes or until peaches are soft but still maintain their shape. Drain, reserving the cooking liquid.
2. Combine the reserved peach cooking liquid, milk, egg, sugar, no-calorie sweetener, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until mixture comes to a boil and thickens. Remove from the heat and stir in the sour cream. Transfer to a medium bowl and cover the surface of the pudding with plastic wrap to prevent a skin from forming. Cool to room temperature and stir in the almond extract.
3. Cut the ladyfingers to extend about 1/2-inch from the top of a 1 1/2-quart trifle bowl or soufflé dish when positioned upright from the bottom of the bowl. Split the ladyfingers in half lengthwise using a serrated knife. Brush the cut side of the ladyfingers with the remaining 1/4 cup peach nectar.
4. Spoon 1 cup of the pudding into trifle bowl. Line the side of the bowl with ladyfingers, positioning upright with cut sides facing inward. Reserve 5 peach slices for the top of the trifle. Layer the remaining pudding and peach slices into the trifle bowl, ending with pudding. Arrange the reserved peach slices on top of the pudding in a pinwheel design. Serve immediately or cover and refrigerate overnight (the ladyfingers will soften).
Exchanges: 2 Carbohydrate
Calories 141, Calories from Fat 17, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 32 mg, Sodium 62 mg, Total Carbohydrate 28 g, Dietary Fiber 1 g, Sugars 20 g, Protein 4 g.
Makes 20 servings ⢠Serving size: 1/2 cup
When you need to serve a crowd for a potluck or a holiday get-together, choose this stunning fruit and cake dessert. Usually made with heavy cream and lots of nuts, this low-fat trifle has a light orange custard, lots of fruit, and a garnish of coconut.
Cake
2 cups cake flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/4 cup canola oil
1 large egg
1/3 cup granulated sugar
1/3 cup granular no-calorie sweetener
1 1/3 cups low-fat buttermilk
1 tablespoon vanilla extract
1 tablespoon fresh grated orange zest
Custard
1 cup fat-free milk
1 (6-ounce) container frozen orange juice concentrate, thawed
1/3 cup granular no-calorie sweetener
3 tablespoons cornstarch
1/4 teaspoon salt
1/4 cup reduced-fat sour cream
1 tablespoon fresh grated orange zest
Fruit
4 large oranges
2 cups sliced fresh strawberries
1 medium banana, sliced
Garnish
2 tablespoons sweetened flaked coconut, toasted
Make Cake
1. Preheat the oven to 350°F. Coat a 13 à 9-inch baking pan with cooking spray and set aside.
2. Combine the flour, baking powder, baking soda, and salt in a medium bowl and whisk to mix well.
3. Combine the oil and egg in a large bowl and beat at medium speed until well mixed. Gradually add the sugar and no-calorie sweetener and beat until the mixture is smooth. Add the flour mixture and the buttermilk alternately to the oil mixture, beginning and ending with the flour mixture, beating well after each addition. Beat in the vanilla and stir in the orange zest.
4. Spoon the batter into the prepared pan, smooth the top, and bake for 12 to 15 minutes or until a wooden toothpick inserted in the center of the cake comes out clean. Cool the cake in the pan on a wire rack for 10 minutes. Remove from the pan and cool completely on the wire rack. Cut the cake into 1-inch cubes.
Make Custard
1. Combine the milk, orange juice concentrate, no-calorie sweetener, cornstarch and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Remove from the heat and whisk in the sour cream. Stir in the orange zest. Transfer to a medium bowl and cover the surface of the custard with plastic wrap to prevent a skin from forming. Cool to room temperature.
Assemble Trifle
1. Cut a thin slice from the top and bottom of each of the oranges, exposing the flesh. Stand each fruit upright, and using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all the white pith and membrane. Holding the fruit over a bowl, carefully cut along both sides of each section to free it from the membrane. Discard any seeds and let the sections fall into the bowl.