Crust: 1 cup all-purpose flour 2 tablespoons granulated sugar 1/2 teaspoon baking powder 1/4 teaspoon salt 1/4 cup fat-free milk 1 tablespoon butter or stick margarine, melted Cooking spray
Filling: 1 large egg 4 large egg whites 1 cup light or dark-colored corn syrup 2/3 cup packed dark brown sugar 1/4 teaspoon salt 1 cup pecan halves 1 teaspoon vanilla extract
To prepare crust, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, granulated sugar, baking powder, and 1/4 teaspoon salt in a bowl. Add milk and butter; toss with a fork until moist.
Press mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, to an 11-inch circle. Freeze 10 minutes or until plastic wrap can be easily removed.
Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute.
Preheat oven to 350°.
To prepare the filling, beat the egg and the next 4 ingredients (egg through 1/4 teaspoon salt) at medium speed of a mixer until well-blended. Stir in the pecan halves and the vanilla extract. Pour the mixture into the prepared crust. Bake the pie at 350° for 20 minutes, then cover with foil. Bake the pie an additional 20 minutes or until a knife inserted 1 inch from the edge comes out clean. Do not overbake. Cool pie on a wire rack.
2 cups 1% low-fat milk 1 cup egg substitute 3/4 cup Prune Puree 2/3 cup sugar 1/2 cup evaporated skimmed milk 1/3 cup unsweetened cocoa 2 tablespoons margarine, melted 1 teaspoon vanilla extract 6 (3/4-inch-thick) French bread slices, cut into cubes Vegetable cooking spray 4 teaspoons powdered sugar Combine the first 8 ingredients in a large bowl; beat at medium speed of a mixer until well-blended. Stir in bread cubes. Divide mixture evenly among 8 (8-ounce) ramekins coated with cooking spray. Cover and chill 3 hours. Uncover and bake at 350° for 45 minutes or until pudding is set. Sprinkle with powdered sugar, and serve warm.
Yield: 8 servings
CALORIES 285(16% from fat); FAT 5g(sat 1.5g,mono 1.8g,poly 1.4g); PROTEIN 9.6g; CHOLESTEROL 4mg; CALCIUM 155mg; SODIUM 258mg; FIBER 1.6g; IRON 2.1mg; CARBOHYDRATE 50.9g
Cooking Light, NOVEMBER 1995
Baked Stuffed Apples
6 apples
1/2 cup raisins
1/2 cup walnuts
1/2 teaspoon vanilla
dash of cinnamon
apple juice
Preheat oven to 375 degrees. Core and peel a 1-inch strip around the center of the apple. Place in baking dish. Combine raisins, nuts, vanilla, cinnamon, and enough apple juice to facilitate blending to a coarse texture. Stuff mixture in center of each apple. Pour apple juice into the baking dish to a depth of 1/2 inch. Cover with foil. Bake at 375 degrees for 30 minutes or until just tender.
½ cup raisins, chopped (or other dried fruit such as apricots or craisins)
¼ cup raw sunflower seeds, shelled
¼ cup unsweetened fine coconut
In a large saucepan, over low heat, melt margarine. Add marshmallows, cook, stirring constantly until marshmallows are melted and mixture is smooth. Remove from heat. Stir in oats, graham crumbs, flaxseed, raisins, sunflower seeds and coconut until thoroughly coated. Press into a greased 9 x 13 inch pan with greased fingers. Let cool, cut into 6 rows lengthwise and 4 crosswise.
Yield: 24 bars; Serving size: 1 bar
Calories 121; Fat 4.4 g; Sodium 79 mg; Fiber 1.4 g; Protein 2.3 g
Source: Flax Council of Canada
Homemade Hot Chocolate
As a tribute to the origins of chocolate, this creamy and spicy hot cocoa is perfect to warm and soothe the soul.
Mix together cocoa powder and sugar. Heat milk in a medium saucepan over very low heat with vanilla bean, chocolate, cinnamon, nutmeg and cocoa mixture. Whisk thoroughly until cocoa becomes hot. Do not boil. Divide into two mugs and top with whipped cream and chocolate shavings.
Yield:2 servings
Chocolate Chip (and BEAN) Cookies
1 ½ cups old fashioned oats
2 cups all-purpose flour
½ tsp baking powder
½ tsp baking soda
¼ tsp salt
¾ cup Great Northern beans, drained, liquid reserved
3 T butter, softened
1 cup packed light brown sugar
2 large eggs
1 tsp vanilla extract
1 cup milk-chocolate chips
Heat oven to 350°F. Lightly coat 2 baking sheets with cooking spray. In blender, process oats until finely ground but not powdery. Combine with flour, baking powder, baking soda, and salt in a bowl. In a clean blender, puree beans and 2 tbsp reserved bean liquid until smooth. Combine bean puree, butter, sugar, eggs, and vanilla in a separate bowl and beat well. With the mixer on low speed, beat in oat and flour mixture. Stir in chocolate chips by hand. Drop batter (by the tablespoon) onto baking sheets. Bake 15 to 17 minutes until centers are firm and edges are lightly browned. Transfer to wire rack to cool.
Cranberry Punch
1 pound fresh or frozen cranberries
4 cups water
1 stick cinnamon
5 allspice berries
5 – 6 whole cloves
Sugar or sweetener of choice
Combine cranberries with water in a large pot.Cook covered over high heat for 5 – 7 minutes.Cool and strain.Return to put and cinnamon stick, allspice berries, whole cloves and sugar to taste.Gently simmer for 5 minutes.
Pumpkin-Clove Muffins 1 teaspoon canola oil 1 whole egg 2 egg whites 1 1/2 cups canned pumpkin 1/3 cup orange juice 3/4 cups sugar 1/4 cup golden raisins 3/4 cup whole-wheat flour 1 cup unbleached flour 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/2 teaspoon ground ginger 1 teaspoon baking soda 1/4 teaspoon baking powder 1/4 teaspoon salt Streusel topping (see recipe; optional)
Preheat oven to 375 degrees. Coat 12-cup muffin tin with vegetable oil spray. In medium mixing bowl, blend together oil, egg, egg whites, pumpkin, orange juice, sugar and raisins. In large mixing bowl, blend remaining ingredients except streusel topping. Add moist ingredients to dry, blending just until mixed. Do not overmix; lumps are ok.
Fill each muffin cup about three-fourths full and sprinkle with streusel topping. Bake in preheated oven 25 minutes, or until tester comes out clean. Cool in pan 15 minutes, remove muffins and place on cooling rack. Makes 10 muffins.
Per muffin: 179 calories, 5g protein, 4.1g fat, 2g fiber. Calories from fat: 21%.
In large bowl, combine flours, oats, brown sugar, baking powder and salt. Make a well in center.
In a separate bowl, combine banana, buttermilk, oil and egg whites. Add to flour mixture. Stir just until moist. Spoon into an 8-by-4-inch greased and floured loaf pan or muffin tins.
Prepare topping. Sprinkle over batter. Bake in preheated oven 1 hour (bread), or 30 minutes (muffins) or until a wooden pick inserted into center comes out clean.
Yogurt Smoothie 1 cup vanilla yogurt ½ cup skim milk 1 cup frozen fruit ½ tsp vanilla extract Optional additions: 2 T ground flaxseed, 2 T wheat germ, 2 T oat bran
Place everything in a blender and blend until smooth.
Toasted Oat & Dried Plum Muffins
1-1/4 cups old-fashioned rolled oats 1 cup flour 1/2 cup packed light brown sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/4 teaspoon allspice 1 cup buttermilk 3 tablespoons extra-light olive oil 1 large egg 1 cup (about 6 ounces) pitted dried plums, diced
Preheat the oven to 400 degrees.Line 12 muffin cups with paper liners. Place the oats in a baking pan and bake, stirring once, until toasted and lightly browned, about 10 minutes. Transfer to a food processor and pulse until finely ground.Transfer the oats to a large bowl and stir in the flour, brown sugar, baking powder, baking soda, salt and allspice.In a medium bowl, stir together the buttermilk, oil and egg. Make a well in the center of the oat mixture and pour in the buttermilk mixture, stirring until just combined. Fold in the dried plums. Do not overmix.Spoon the batter into the muffin cups. Bake 15-17 minutes, or until the muffins are golden and a toothpick inserted in the center comes out clean. Remove from the pan and cool on a wire rack.
Yield: 12 servings 182 Calories per Serving, Total Fat 4.7g, Saturated Fat 0.8g, Cholesterol 18mg, Sodium 219mg, Carbohydrate 32g, Fiber 2g, Protein 4g
Banana and Blueberry Smoothie
1 cup low-fat vanilla yogurt
1 cup blueberries - fresh or frozen
1 whole banana
1 1/2 cups milk
Combine all ingredients in a blender. Blend until smooth.
