10 Tasty Desserts
Mango-Carrot Mousse
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Mango-Carrot Mousse
Serves: 4 Prep Time: ( 1/2 cup) 135 calories, 2 g fat (12% of calories), 1 g saturated fat, 28 g carbs, 3 g protein, 2 g fiber, 39 mg calcium, <1 mg iron, 33 mg sodium
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Ingredients: 1 package unflavored gelatin ½ cup plus 2/3 cup carrot juice
Directions:
2 cups cubed fresh mango 3 tablespoons reduced-fat sour cream 3 tablespoons sugar ½ teaspoon vanilla extract In a small saucepan, sprinkle the gelatin over. cup of the carrot juice and set aside to soften. In a blender, pulse the mango for 5 seconds. Scrape down the sides of the blender and purée fruit until almost smooth. Add the remaining 2/3 cup carrot juice, sour cream, sugar, and vanilla extract; pulse to combine. Transfer to a medium bowl. Place the saucepan with the gelatin over medium-low heat and stir constantly until the gelatin granules are dissolved and no longer visible, about 30 seconds to 1 minute. Whisk the gelatin into the mango mixture, stirring until well combined. Pour the mousse into four ½-cup ramekins and chill in the refrigerator until set, about 3 hours. To serve, top each mousse with a small dollop of sour cream, if desired, or garnish with chopped or sliced mango. |
Panna Cotta With Spiced Blood Oranges
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Panna Cotta With Spiced Blood Oranges
Serves: Serves 6 Prep Time: 225 calories, 34% fat (8.5 g; 5.1 g saturated), 54% carbs (30 g), 12% protein (7 g), 2 g fiber, 178 mg calcium, <1 mg iron, 55 mg sodium.
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Ingredients: 4 blood oranges
Directions:
>For the panna cotta: Grate peel from 1 orange. Set orange aside. Whisk peel and milk in a medium saucepan. Sprinkle gelatin over milk and let stand 10 minutes. Whisk milk mixture over medium heat for 5 minutes or until gelatin dissolves. Remove from heat. Cool 10 minutes. Whisk in cream, 1/4 cup honey and almond extract. Strain milk mixture through a fine-meshed strainer into a bowl. Set bowl of milk mixture over another large bowl filled with ice and water. Stir the mixture until it is cold and thick but not set. Divide equally among six 6-ounce dessert cups. Cover and refrigerate at least 4 hours. 2 3/4 cups whole milk 3 1/2 teaspoons unflavored gelatin 1/3 cup whipping cream 1/4 cup plus 2 teaspoons orange blossom honey 1/4 teaspoon almond extract 2 whole cloves 1/2 cinnamon stick >For the sauce: Squeeze juice from peeled orange and another orange into a large bowl. Peel remaining 2 oranges and cut into segments. Place orange juice into a heavy small saucepan. Add honey and spices. Simmer over medium-low heat until mixture is syrupy. Strain syrup and refrigerate. To serve, invert panna cotta onto plates. Garnish with reserved orange segments and drizzle with syrup. |
Hot Mexican Volcanoes
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Hot Mexican Volcanoes
Serves: 15 Prep Time: 259 calories, 7 g fat, 3 g saturated fat
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Ingredients:
Directions:
In a saucepan, combine condensed milk and chocolate chips and cook over low heat until chocolate melts. Transfer to a bowl. Refrigerate about 30 minutes. Meanwhile, line a 15-cup muffin pan with foil-and-paper liners. In a large mixing bowl, combine cake mix, coffee, cinnamon and chili powder. Using an electric mixer on low speed, beat in water and whole egg. Then beat 2 minutes more at medium speed. To make meringue, clean beaters thoroughly, then beat egg whites until foamy in a nonreactive bowl (not aluminum or plastic). Gradually beat in sugar until stiff and glossy. Preheat oven to 350F. Wrap about 1 teaspoon of chilled chocolate mixture around each macadamia nut, shaping it into a ball. Set aside. Fill muffin cups 2/3 full of cake batter. Spoon 1 heaping tablespoonful of meringue on top and smooth out evenly, making sure meringue extends all the way to paper liners and no batter is exposed. Place a chocolate ball in exact center of meringue; do not push in. Bake until a toothpick inserted in the side of a cupcake comes out clean, about 25-30 minutes. Cool in pan on rack, then carefully loosen meringue with tip of sharp knife and remove cakes from pan. Place on wire racks set over waxed paper and cool completely. In a small bowl, combine confectioners' sugar, cocoa powder, vanilla extract and enough milk to make a glaze of drizzling consistency. Spoon glaze on top of meringue, letting it drip down sides, and serve. |
Sweet Potato Pie With Whipped Topping
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Sweet Potato Pie With Whipped Topping
Serves: 8 Prep Time: (1 slice or 1/8 of pie and 1/4 cup whipped topping): 303 calories, 25% fat (8 g; 4 g saturated), 66% carbs (50 g), 9% protein (7 g), 1 g fiber, 118 mg calcium, 1 mg iron, 283 mg sodium
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Ingredients: Nutrient note: Orange-fleshed sweet potatoes are brimming with beta carotene, which significantly reduces the risk of heart attack by lowering LDL cholesterol levels. It also helps reduce cancer risk by acting as a powerful antioxidant (fighting free radicals before they can do damage to cells).
Directions:
2 pounds sweet potatoes, peeled and cut into 1-inch chunks 1 cup fat-free liquid egg substitute 3/4 cup sugar 1 cup evaporated skim milk 1 tablespoon butter, melted 1 1/2 teaspoons vanilla extract 3/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/8 teaspoon salt 1 9-inch refrigerated pie crust, or make your own 2 cups fat-free prepared whipped topping (refrigerated or defrosted from frozen) Preheat oven to 400° F. Place potatoes in a large saucepan and pour enough water over them to cover. Set saucepan over high heat and bring to a boil. Cook 8-10 minutes or until potatoes are fork-tender. Drain and transfer to a food processor. Purée just until smooth (or press through a fine mesh strainer). Measure 1 1/3 cups of the purée and set aside. |
Almond-Orange Meringues
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Almond-Orange Meringues
Serves: 15 sandwich cookies Prep Time: (1 sandwich cookie)- 55 calories, 2 g fat (39% of calories), <1 g saturated fat, 7 g carbs, 1 g protein, 1 g fiber, 12 mg calcium, <1 mg iron, 13 mg sodium
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Ingredients:
Directions:
½ cup roasted almonds Preheat oven to 300°F. Line a large baking sheet with parchment paper. Place nuts, powdered sugar, and flour in a food processor. Process for 15 to 30 seconds or until nuts are just ground. In a large bowl, beat egg white with an electric mixer until frothy. Add salt and cream of tartar and continue beating until soft peaks form. Add granulated sugar and beat until shiny, thick peaks form. Gently fold in nut mixture, orange zest, and orange extract. Transfer mixture to a zip-top bag. Cut off one of the corners, leaving a ½-inch opening. Pipe 1-inch mounds 1 inch apart onto prepared baking sheet. Bake for 25 minutes or until lightly browned. Turn off heat and let meringues sit in oven for 20 minutes more. Remove from oven and cool completely. Store in an airtight container for up to a week. When ready to serve, spread 1 teaspoon apricot preserves on the flat side of one meringue. Top with a second cookie and gently press together. |
Basmati Rice Pudding with Oranges
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Basmati Rice Pudding with Oranges
Serves: 6 to 8 Prep Time: (¾ cup): 317 calories, <1 g fat (2% of calories), <1 g saturated fat, 47 g carbs, 6 g protein, <1 g fiber, 461 mg calcium, <1 mg iron, 67 mg sodium
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Ingredients: ¾ cup basmati rice or any long-grain white rice
Directions:
In a heavy 2-quart saucepan, boil 2 cups of water. Add the rice, cover, and reduce heat to a simmer. Cook for about 20 minutes until the rice is tender and most of the water has been absorbed.
3 large navel oranges ½ vanilla bean, split in half lengthwise 4 cups fat-free evaporated milk ¼ cup lowfat sweetened condensed milk 4 tablespoons sugar 2 tablespoons chopped pistachios (optional, for garnish) 2 tablespoons pomegranate seeds (optional, for garnish) Meanwhile, finely grate 1 teaspoon of zest from one of the oranges; set aside. Halve that orange and juice it; reserve the juice. With a sharp knife, peel the remaining 2 oranges, removing the pith (white part). Cut sections between the membranes. Set aside. When the rice is tender, add ½ cup of the orange juice, orange zest, vanilla bean, evaporated milk, condensed milk, and sugar. Cook over medium heat, uncovered, stirring frequently until it has a creamy consistency, 20 to 25 minutes. Remove the vanilla bean and divide the rice mixture among bowls to serve warm, or cover and refrigerate to serve chilled. At serving time, garnish each portion with a few orange sections, pistachios, and pomegranate seeds, if desired. |
Blackberry Yogurt Cheesecake Parfaits
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Blackberry Yogurt Cheesecake Parfaits
Serves: 4 Prep Time: (½ cup yogurt cheese, ¾ cup berries, 2 cookies): 302 calories, 2 g fat (7% of calories), <1 g saturated fat, 54 g carbs, 16 g protein, 6 g fiber, 531 mg calcium, 2 mg iron, 297 mg sodium
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Ingredients: 4 cups lowfat plain yogurt
Directions:
The night before (or up to three days ahead), make yogurt cheese. Place two paper cone coffee filters over two large mugs or small bowls. Put 2 cups of yogurt into each filter and place both in the refrigerator overnight. The liquid will drain out, leaving approximately 1 cup of thick yogurt cheese in each. Discard the liquid. Combine ½ cup of the yogurt cheese, honey, and vanilla in a bowl. Mix thoroughly with a whisk. Add the remaining yogurt cheese and mix until combined.
3 tablespoons honey 1 teaspoon vanilla extract 8 gingersnap cookies 3 cups fresh blackberries Can't Find
In each of four parfait glasses or large wineglasses, alternate layers of yogurt cheese and berries, starting and ending with yogurt cheese. Serve immediately, or cover and chill up to 4 hours. Before serving, garnish each parfait with 2 gingersnap cookies. |
Fudgy Cherry-Pistachio Rounds
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Fudgy Cherry-Pistachio Rounds
Serves: 4 Prep Time: (3 cookies) 174 calories, 31% fat (6 g; 3 g saturated), 62% carbs (27 g), 7% protein (3 g), 2 g fiber, 21 mg calcium, 1 mg iron, 93 mg sodium
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Ingredients: 5 tablespoons lightly salted butter
Directions:
Preheat oven to 350°F. Line a baking sheet with parchment paper or aluminum foil (shiny side down). In a large mixing bowl, beat butter and brown sugar until fluffy (about 5 minutes). Add corn syrup and beat until blended. Add egg, egg white, and vanilla; beat until creamy and smooth. In a medium bowl, whisk flour, cocoa, and baking soda. Stir into butter mixture, adding cherries and pistachios. Scoop teaspoons of dough onto baking sheet, 1 inch apart. Bake for 10 minutes. Let cool briefly, then transfer to a wire rack to cool completely. 1/2 cup packed light brown sugar 1/2 cup light corn syrup 1 large egg 1 large egg white 1 tablespoon pure vanilla extract 1 cup all-purpose flour 1/2 cup unsweetened Dutch-processed cocoa powder 1/4 teaspoon baking soda 1 cup dried sweet cherries, pitted 1/2 cup pistachios, chopped |
Citrus Squares
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Citrus Squares
Serves: makes 16 squares Prep Time: (1 square): 133 calories, 5 g fat (37% of calories), 2 g saturated fat, 19 g carbs, 2 g protein, 1 g fiber, 16 mg calcium, 1 mg iron, 83 mg sodium
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Ingredients:
Directions:
For the Shortbread Preheat oven to 325°F and lightly To make the shortbread, put Transfer to baking dish and press Combine sugar, flour, and salt in a |
Chocolate Souffle with Raspberry Sauce
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Chocolate Souffle with Raspberry Sauce
Serves: 8 Prep Time: 1 souffle, 1 teaspoon sauce: 142 calories, 3 g fat (17% of calories), 1 g saturated fat, 27 g carbs, 5 g protein, 4 g fiber, 41 mg calcium, 1 mg iron, 43 mg sodium
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Ingredients: Chocolate Souffle
Directions:
Preheat oven to 350°F.1 cup powdered sugar 1/2 cup powdered unsweetened cocoa 2 tablespoons flour 1/2 cup 2% milk 1/2 cup cold water 4 egg whites, at room temperature 1/8 teaspoon cream of tartar 1 tablespoon plus 1 teaspoon sugar 3 egg yolks, at room temperature 1/2 teaspoon almond extract Cooking spray Raspberry Sauce 1 pint fresh raspberries 2 tablespoons sugar 1/2 teaspoon fresh lemon juice Sift the powdered sugar, cocoa, and flour into a double boiler (or use the bowl-and-saucepan method on the next page). Add the milk and cold water to the pan and whisk until creamy. Continue to gently whisk the mixture without stopping for about 8 to 10 minutes or until it begins to thicken. Remove the pan from the heat and set aside. In a mixer, beat the egg whites and cream of tartar until peaks begin to form. Add the sugar slowly and continue to beat until stiff peaks form. Blend the egg yolks and almond extract into the chocolate mixture. Fold in half the egg-white mixture, and then fold in the rest. Spoon the batter into eight 10-ounce ramekins (souffle dishes) spritzed with cooking spray, leaving about a -inch space from the top. (You can refrigerate it for up to 24 hours before baking.) Place the ramekins on a baking sheet and bake for 17 minutes or until the souffles are puffy but still jiggle a little in the center. Meanwhile, blend the raspberries in a food processor. Stir in the sugar and lemon juice. Spoon the raspberry sauce over each souffle and serve. |






