Blackberry Cobbler
1 cup quick-cooking oats
1/2 cup plus 1 Tbsp. all-purpose flour
2 tsp. cinnamon
1/2 cup melted diet margarine
Nonfat cooking spray
3 cups frozen blackberries, drained
1 Tbsp. orange juice
5–6 packets artificial sweetener
Mix the oats, 1/2 cup flour, 1 teaspoon cinnamon and melted margarine until crumbly in texture. Spray and 8 x 8-inch square baking pan and place one-half of the mixture in the bottom. Retain the second half for the topping. Combine the blackberries, orange juice, sweetener, remaining tablespoon flour and teaspoon of cinnamon. Spread over the oat mixture. Cover with remaining half of the oat mixture. Bake at 350 degrees for 45 minutes. Serve in 1/2 cup portions.
1 serving = 1 starch + 1 fruit + 1 fat exchange or 30 grams of carbohydrate
Creamy Fruit Whip
2 8-ounce packages fat-free cream cheese
1 tub sugar-free lemonade mix (enough to make 2 quarts of lemonade)
1 8-ounce container frozen lite whipped topping
1 cup crushed strawberries (fresh or frozen and thawed for 15 minutes)
Place the cream cheese and lemonade mix in a large bowl. Beat them with an electric mixer on medium speed until fluffy and smooth. Gently fold in the whipped topping, then the strawberries, mixing until combined. Cover and refrigerate for 2 hours, or until mixture is of a moderately firm consistency. Stir twice during chilling. Serve in 1/2 cup dessert dishes.
1 serving = 1 fruit + 1 fat exchange or 12 grams of carbohydrate
Gingerbread
1/4 cup margarine
2 Tbsp. brown sugar
2 Tbsp. molasses
1 egg
1-1/4 cup flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. Salt
3/4 tsp. ginger
3/4 tsp. cinnamon
1/4 tsp. cloves
1/2 cup orange juice
1 Tbsp. finely grated orange peel
In mixing bowl, cream together margarine and brown sugar. Add molasses and egg. In separate bowl, stir together flour, baking soda, baking powder, salt, ginger, cinnamon and cloves. Alternately add flour mixture and orange juice to margarine and brown sugar mixture, beginning and ending with flour. Mix in grated orange peel. Pour batter into oiled and floured 8" x 8" x 2" baking pan. Bake at 350 degrees for 30–35 minutes. Let cool 20 minutes in pan. Remove from pan and cool on wire rack. Cut into 12 pieces.
1 serving = 1 starch + 1 fat exchange or 15 grams of carbohydrate
Lemon Tea Loaf
1-1/4 cups cake flour
1 tsp. baking powder
1 tsp. baking soda
1/2 cup margarine, softened
1/4 cup granulated sugar
6 packets Sweet One, granulated sugar substitute
1 large egg
2 Tbsp. lemon juice
1 Tbsp. grated lemon peel
1/3 cup buttermilk
2 large egg whites, at room temperature
1/4 tsp. cream of tartar
Preheat oven to 350 degrees. Spray 8 x 5-inch loaf pan with nonstick cooking spray; set aside. Into small bowl, sift together cake flour, baking powder and baking soda. Set aside. In large bowl beat margarine, sugar, sugar substitute, egg, lemon juice and lemon peel at medium speed until blended. Add flour mixture alternately with buttermilk, beginning and ending with flour. Beat until smooth. In large metal bowl beat egg whites and cream of tartar at high speed until stiff peaks form; fold into batter. Pour batter into loaf pan. Bake 35–40 minutes or until wooden pick inserted into center comes out clean. Cool on wire rack 10 minutes. Remove from pan; cool completely on wire rack. Cut into 12 slices.
1 serving = 1 starch + 1 fat exchange or 14 grams of carbohydrate
Cool Smoothie
1 cup sugar-free fruit-flavored yogurt
1 cup lite whipped topping
1 cup strawberries, frozen
Place yogurt whipped topping and strawberries in blender and blend until smooth. Serve immediately. For thinner consistency, add ice cubes as desired. Makes 2 servings.
1 serving = 1 milk + 2 fruit + 2 fat exchanges or 43 grams of carbohydrate
Banana Muffins
2 cups whole grain wheat flour
1 tsp. baking soda
1 tsp. baking powder
1/4 tsp. table salt
1/3 cup powdered milk
2 tsp. vanilla extract
1/2 cup black walnuts, chopped
2 bananas, peeled
1/2 cup apple juice, frozen concentrate
2 eggs
1/2 cup margarine
Preheat oven to 350 degrees. Combine flour, baking soda, baking powder, salt and powered milk in a bowl. In a separate bowl, combine bananas, apple juice concentrate, eggs, margarine and vanilla. Stir into dry ingredients just until moistened. Add walnuts if desired. Spray muffin tins with non-stick vegetable spray. Spoon batter into muffin tins until 2/3 full. Bake for 20 minutes.
1 serving = 1 muffin = 1 starch + 1 fruit + 2 fat exchanges (with walnuts) or 26 grams of carbohydrate
Chocolate Layer Pie
2 cups cold 2% milk
2 packages chocolate flavor instant sugar-free pudding (4-serving size)
6 ounce graham cracker pie crust
8 ounces light whipped topping
Pour milk into large bowl. Add pudding mixes and beat with a wire whisk for 1 minute. Mixture will be thick. Spoon 1-1/2 cups of the pudding into crust. Gently stir 1/2 of the whipped topping into the remaining pudding. Spread over pudding in crust. Top with remaining whipped topping. Refrigerate 4 hours until set. Makes 8 servings.
1 serving = 2 starch + 2 fat exchanges or 31 grams of carbohydrate
Cream Puffs
1/2 cup water
1/4 cup margarine
1/2 cup flour
2 eggs
Heat water and butter to rolling boil in saucepan. Stir in flour and keep stirring until mixture forms a ball. Remove from heat and beat in eggs one at a time. Beat until smooth. Drop from spoon on un-greased cookie sheet. Bake at 400 degrees for 35–40 minutes. Shells should be puffed, dry and golden brown. Cool away from drafts. Cut off tops and remove soft centers. Fill as desired. Makes 6 cream puffs.
1 serving = 1 puff = 1/2 starch + 1/2 meat + 1 fat exchange or 8 grams of carbohydrate
Custard Filling
4 Tbsp. corn starch
2 cups skim milk
3 egg yolks
2 tsp. vanilla
4 Tbsp. apple juice concentrate, defrosted
Combine all ingredients. Cook over medium heat until mixture thickens, stirring occasionally. Cool before using to fill cream puff shells. Fills 6 shells.
1 serving = 1/2 milk + 1/2 meat exchange or 9 grams of carbohydrate
Oatmeal Chocolate Chip Cookies
1/2 cup margarine, softened
1/3 cup granulated sugar
9 packets Sweet-One granulated sugar substitute
2 large egg whites
2 tsp. vanilla extract
1/2 cup All-purpose flour
1 tsp. baking soda
1/4 tsp. salt
1-1/2 cups regular or quick-cooking rolled oats
1/4 cup mini chocolate chips
Preheat oven to 350 degrees. In large bowl use electric mixer at medium speed to beat margarine, sugar and Sweet One until well blended. Beat in egg whites and vanilla. Next, beat in flour, baking soda and salt. Stir in rolled oats and chocolate chips. Drop dough by rounded teaspoonfuls onto un-greased cookie sheet, pressing down slightly with back of spoon. Bake 6–8 minutes or until golden around edges. Remove cookie sheets to wire racks and let cool 1 minute. Gently remove cookies with spatula to wire racks to cool completely. Makes 3 dozen cookies.
1 serving = 2 cookies = 1 starch + 1 fat exchange or 12 grams of carbohydrate
Orange Mousse
1/2 ounce sugar free orange gelatin
2-1/2 cup reduced calorie whipped topping mix
1-3/4 tsp. tap water
In a stainless steel bowl with a wire whisk, whip diet whipped topping according to directions. Set aside. Mix 1/2 oz. gelatin powder and water together and dissolve over low heat. Do not burn. Add whipped topping and fold together. Spoon 1/2 cup serving into small dish and serve.
1 serving = 1 fat serving or 4 grams of carbohydrate
Applesauce Cookies
1/4 cup margarine, softened
1/4 cup sugar
1 egg
1 tsp. vanilla
1/2 cup unsweetened applesauce
1 cup flour
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. salt
1/2 cup rolled oats
1/2 cup raisins
Preheat oven to 375 degrees. Cream margarine with sugar. Add egg and beat until light. Blend in vanilla and applesauce. In a separate bowl stir flour, soda, spices, oats and raisins together. Add flour mixture to creamed mixture and blend well. Drop by teaspoonfuls onto lightly greased cookie sheet and bake for 10 minutes.
1 serving = 2 cookies = 1 starch + 1 fat exchange or 15 grams of carbohydrate
Banana Raisin Cookies
3 ripe bananas
1 cup raisins
3 cups rolled oats, long cooking
1/2 cup nuts, chopped
1/2 Tbsp. cinnamon
1/3 cup oil
1 Tbsp. vanilla
Preheat oven to 350 degrees. Mix all ingredients thoroughly and refrigerate dough for 1/2 hour. After dough has been chilled drop by teaspoonfuls onto ungreased cookie sheet. Bake for 20 minutes. Makes 4 dozen or 24 servings of 2 cookies each.
1 serving = 1 starch + 1 fat exchange or 15 grams of carbohydrate
Gingered Pear
4 fresh pears
1/4 tsp. ginger
16 ounces ginger ale, diet
Cut pears in half. Peel and core pears. Place cut side up in baking dish. Sprinkle with ginger. Pour low calorie ginger ale over pear halves. Bake for 20–40 minutes depending on firmness of pears. Serve hot or chilled. Makes 4 servings of 2 halves each.
1 serving = 1 fruit exchange or 15 grams of carbohydrate
Creamy Pumpkin Pie
2 envelopes unflavored gelatin
1 cup skim milk
2 cups pumpkin, canned
1-1/2 tsp. pumpkin pie spice
2 packages butterscotch pudding, sugar free
1 cup whipped topping, light
1 9" graham cracker crust
Sprinkle gelatin over 1/2 cup skim milk in a glass or ceramic cup. Let set one minute then stir. Microwave for 1 minute or until gelatin is melted. Stir in the remaining 1/2 cup milk. Combine pumpkin spice, dry pudding mix and milk mixture in a deep bowl and blend with a spatula. Fold whipped topping into pudding mixture. Spoon into graham cracker crust and chill 3 hours or until firm. Cut pie into 8 slices to serve.
1 serving = 2 starch + 1 fat or 31 grams of carbohydrate
