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Tomato & Basil Finger Sandwiches

Ingredients

4 slices whole-wheat bread 8 teaspoons reduced-fat mayonnaise, divided

4 servings Total Time: 10 minutes 4 thick slices tomato 4 teaspoons sliced fresh basil 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper

Preparation
1. Cut bread into rounds slightly larger than your tomato"a biscuit cutter works well. Spread each slice with 2 teaspoons mayonnaise. Top with tomatoes, basil, salt and pepper. sugars; 2 g protein; 2 g Exchanges: 1/2 starch Nutrition fiber; 345 mg sodium; 118 Nutrition Note: What you Per serving: 75 calories; 2 mg potassium. get: Vitamin C, g fat ( 1 g sat , 0 g mono ); magnesium, folate. Carbohydrate Servings: 0 mg cholesterol; 12 g 1 carbohydrates; 1 g added

Mini Molten Chocolate Cakes with Mocha

Sauce
Time: 1 3/4 hours

6 servings, 2 cakes each Total


Ingredients

4 ounces dark or bittersweet chocolate, (60-75% cacao), coarsely chopped 2 tablespoons unsalted butter, cut into chunks 1 tablespoon granulated sugar 1 1/2 tablespoons light cream 2 teaspoons instant espresso powder, or granules dissolved in 1 tablespoon hot water, divided

1 tablespoon light corn syrup 1 large egg 2 tablespoons canola oil 1 teaspoon vanilla extract 1/8 teaspoon salt 5 tablespoons confectioners' sugar 3 tablespoons all-purpose flour 1 tablespoon unsweetened Dutchprocess cocoa powder 1-3 teaspoons very hot water

Preparation
1. Position rack in center of oven; preheat to 350F. Generously coat the mini muffin pan with cooking spray. 2. Place chocolate and butter in a medium microwave-safe bowl. (Alternatively, see No Microwave? below.) Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely. 3. To prepare filling: Stir together granulated sugar, cream and half the espresso mixture in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes. 4. To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth.

Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift confectioners' sugar, flour and cocoa over the batter and whisk in just until smoothly incorporated. 5. To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto the center of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling. 6. Bake the cakes on the middle rack until the edges look dry and puffed but the centers still look very underdone and puddinglike, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen. 7. To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce.

Tips & Notes


Make Ahead Tip: Prepare through Step 5, cover and refrigerate for up to 2 days. After baking (Step 6), the cakes will keep in the pan, tightly covered with foil, for up to 1 day. The sauce (Step 7) will keep, covered, in the refrigerator for up to 5 days. To serve, reheat the cakes in the covered pan at 350F for 10-12 minutes. Reheat the sauce in a microwave on Medium for about 20 seconds. | Equipment: 12-cup mini muffin pan No Microwave? Melt chocolate in a double boiler instead: Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until the chocolate is almost melted. Remove from the heat and stir until it melts completely. 27 g carbohydrates; 3 g Carbohydrate Servings: Nutrition protein; 2 g fiber; 64 mg 2 Per serving: 244 calories; sodium; 30 mg potassium. Exchanges: 2 other 17 g fat ( 7 g sat , 3 g carbohydrate, 3 fat mono ); 49 mg cholesterol;

Chocolate-Covered Brownie Bites

64 brownie bites Total Time: 45 minutes

Ingredients

1 8-inch-square pan chilled brownies,

cut into 1-inch squares 1 cup semisweet or bittersweet

chocolate chips, melted (see Tip)

Preparation
1. Dip half of each brownie square in melted chocolate, then place on a baking sheet lined with parchment or wax paper. (Reheat chocolate, as needed, to keep it melted.) Refrigerate until the chocolate is set, about 30 minutes.

Tips & Notes


Make Ahead Tip: Store airtight in the refrigerator for up to 1 week. Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted. g mono ); 4 mg fiber; 6 mg sodium; 21 mg Nutrition cholesterol; 6 g potassium. Per brownie bite: 38 carbohydrates; 6 g added calories; 2 g fat ( 1 g sat , 0 sugars; 1 g protein; 0 g

Mocha Yule Log


14 servings Active Time: 1 1/4 hours Total Time: 2 1/4 hours (not including garnishes) 1/2 cup whole-wheat pastry flour Ingredients (see Tips) Chocolate Sponge Cake 1/2 cup cake flour, sifted 5 large eggs 1/4 cup unsweetened cocoa powder, 3 tablespoons unsalted butter sifted 2 teaspoons vanilla extract 2/3 cup sugar

1/2 teaspoon salt Filling & Frosting 2/3 cup agave nectar (see Tips) 1 tablespoon instant espresso powder or coffee granules 4 teaspoons dried egg whites (see Tips), reconstituted according to

package directions (equivalent to 2 egg whites) 1/4 teaspoon cream of tartar 1/4 teaspoon salt 1 teaspoon vanilla extract 1/2 cup brewed coffee, room temperature or cold 1/4 cup half-and-half

Preparation
1. To prepare cake: Preheat oven to 350F. Line the bottom of a large (12-by-16 1/2-inch) rimmed baking sheet (half sheet pan) with parchment paper; coat the paper and pan sides with cooking spray. Place eggs (in the shell) in a stand mixer bowl or large mixing bowl, add very warm tap water and set aside to warm the eggs and bowl. 2. Melt butter in a small saucepan over medium-low heat, swirling occasionally, until the white flecks of milk solids in the bottom of the pan start to turn golden brown, 4 to 8 minutes. Scrape into a medium bowl. Let cool to room temperature, then add 2 teaspoons vanilla. Set aside. 3. Meanwhile, whisk whole-wheat flour, cake flour and 1/4 cup cocoa in a medium bowl; set aside. 4. Drain the water and break the eggs into the warmed mixing bowl. Add sugar and 1/2 teaspoon salt and beat with an electric mixer on medium-high speed until thick and pale light yellow, 5 to 15 minutes (depending on the power of your mixer). To test if its beaten well enough, lift the beater from the batter: as the batter falls off the beater into the bowl, it should mound for a moment on the surface. 5. Gently fold the flour mixture into the egg mixture with a whisk, in two additions, until just incorporated. Gently fold about 1 cup of the batter into the reserved butter. Then gently fold the butter mixture into the bowl of batter with a whisk until just incorporated, being careful not to overmix. Spread the batter evenly in the prepared baking sheet, spreading completely to the sides. 6. Bake the cake until puffed and a toothpick inserted in the center comes out with a few moist crumbs attached, 8 to 12 minutes. Cool in the pan on a large wire rack for 10 minutes. Gently run a knife around the edges and turn the cake out onto the rack; remove the parchment and let cool completely. Once cool, cover with 2 overlapping pieces of plastic wrap and a clean, damp kitchen towel to prevent it from drying out. (The cake can be held this way for up to 4 hours before assembling the Yule Log.) 7. To prepare filling & frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler. (No double boiler? See Tips.) Combine agave nectar, instant coffee, reconstituted egg whites, cream of tartar and 1/4 teaspoon salt in the top of the double boiler. Beat with an electric mixer on medium speed until well combined, about 1 minute. Place over the simmering water and beat on high speed until the frosting is glossy and has the texture of very thick shaving cream, 5 to 10 minutes. Remove from the heat and beat in 1 teaspoon vanilla until just combined. 8. Leaving the towel and plastic wrap over the cake, invert it onto a work surface with a long edge nearest you. The towel will now be on the bottom, with the plastic wrap directly beneath the cake. Combine coffee and half-and-half in a small bowl. Brush the

top of the cake with the coffee mixture; let it soak in and continue brushing on more until all of it is absorbed. 9. Spread about two-thirds of the frosting evenly over the cake. Using the plastic wrap, lift the long edge and roll the cake into a log lengthwise. Cut a 3 to 4-inch branch off one end at an angle. Place the longer log on a serving platter, seam-side down. Use a little frosting to attach the branch to the main log. Cover the cake and branch with the remaining frosting. Make decorative ridges in the frosting with a fork to resemble bark. Let the cake stand at room temperature for at least 30 minutes or up to 2 hours. Or refrigerate, uncovered, for up to 1 day. 10. Just before serving, garnish the serving platter with Sugared Rosemary and Meringue Mushrooms, if desired.

Tips & Notes


Make Ahead Tip: Prepare through Step 9 and hold at room temperature for up to 2 hours or refrigerate, uncovered, for up to 1 day. | Equipment: 12-by-16 1/2-inch rimmed baking sheet Tips: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten-forming potential than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it at large supermarkets and natural-foods stores. Agave syrup or nectar is the naturally sweet juice extracted from the agave plant. It has a lower glycemic index and is lower in calories than table sugar, but is even sweeter. Use it in moderation when substituting for table sugar. Look for it near other sweeteners in large supermarkets and natural foods stores. Pasteurized dried egg whites are a wise choice in recipes that call for uncooked egg whites. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions or the recipe. To improvise a double boiler, bring 2 inches of water to a simmer in a large saucepan; set a medium or large metal bowl over the simmering water. Allow at least an inch between the water and the bottom of the bowl. carbohydrates; 22 g added Carbohydrate Servings: Nutrition sugars; 4 g protein; 1 g 2 Per serving: 178 calories; fiber; 161 mg sodium; 89 Exchanges: 2 5 g fat ( 3 g sat , 2 g mono mg potassium. carbohydrate (other), 1 fat ); 75 mg cholesterol; 30 g

Mocha Confetti Cake


16 servings Active Time: 45 minutes Total Time: 3 hours

Ingredients
Cake

2 tablespoons instant coffee powder, preferably instant espresso 2 teaspoons vanilla extract 1/4 cup warm water 1/4 cup canola oil 3 large eggs, separated 3/4 cup semisweet chocolate chips

1 1/2 cups granulated sugar, divided 1 1/3 cups cake flour 1 teaspoon baking powder 7 large egg whites, at room temperature (see Tip) 1/2 teaspoon cream of tartar 1/4 teaspoon salt 1 teaspoon instant coffee powder

Glaze

1 tablespoon hot water 1 1/2 tablespoons Kahla, or other coffee liqueur or water

1 cup confectioners' sugar 1/4 cup semisweet chocolate chips

Preparation
1. To make cake: Preheat oven to 350F. Line the bottom of an ungreased angel food cake pan with parchment or wax paper: first place the pan on a piece of the paper and trace a circle. Cut out the circle, fold it in half, in half again, and in half once more. Lay the folded paper across the top of the pan with the papers curved edge at the outside rim and the point at the center. Mark where the tube hits the paper and trim off the point to that mark. Unfold the paper and smooth it into the bottom of the pan. 2. Stir together 2 tablespoons instant coffee, vanilla and 1/4 cup warm water in a small bowl until the coffee dissolves. Whisk in oil and 3 egg yolks; set aside. Pulse 3/4 cup semisweet chocolate chips in a food processor until finely grated; set aside. Sift 3/4 cup granulated sugar, flour and baking powder into a bowl; set aside. 3. Beat the 10 egg whites, cream of tartar and salt in a mixing bowl with an electric mixer on low speed until frothy. Gradually increase the mixer speed to medium-high and beat until soft peaks form. While still beating, slowly add the remaining 3/4 cup sugar and beat until semi-stiff peaks form. Fold the egg yolk mixture into the beaten egg whites with a rubber spatula, then fold in the grated chocolate chips. Sprinkle about 1/3 cup of the reserved flour mixture over the top and gently fold in; repeat with the remaining flour, adding 1/3 cup at a time. 4. Pour the batter into the prepared pan. Bake until a skewer inserted in the center of the cake comes out clean, 55 to 65 minutes. Invert the cake to cool completely, about 2 hours. (If the cake pan has no legs, invert it over the neck of a bottle.) 5. Loosen the cake from the side and center tube of the pan with a narrow, sharp knife. Turn the cake out onto a wire rack and peel off the paper. Turn the cake right-side up. 6. To make glaze: Dissolve 1 teaspoon instant coffee powder in 1 tablespoon hot water in a small bowl. Add coffee liqueur (or water). Whisk in confectioners sugar until smooth, adding a little more liqueur or water if the glaze is too thick. Drizzle the glaze over the top of the cake with a spoon, tilting the cake to let some of the glaze drip down the side. 7. Put 1/4 cup semisweet chocolate chips in a small plastic bag and microwave on High until melted, about 1 1/2 minutes. Snip a tiny hole in one corner of the bag and squeeze the chocolate out in thin lines over the top of the glaze. 8. Transfer the cake to a serving plate and let the glaze and chocolate firm up for about 30 minutes before serving.

Tips & Notes


Tip: To bring an egg to room temperature: Either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes. carbohydrates; 4 g protein; Carbohydrate Servings: Nutrition 1 g fiber; 110 mg sodium; 3 Per serving: 254 calories; 118 mg potassium. Exchanges: 1/2 starch, 2 8 g fat ( 2 g sat , 3 g mono other carbohydrate, 1/2 fat ); 40 mg cholesterol; 43 g

Hazelnut-Mocha Bche de Nol


8 servings Total Time: 1 1/2 hours

Ingredients Hazelnut-Mocha Bche de Nol


1 1/2 tablespoons instant coffee Cake 2/3 cup sifted cake flour, plus extra powder for preparing pan 1 tablespoon boiling water 1/3 cup hazelnuts (2 ounces), toasted 2 large egg whites (see Tip) 3/4 cup granulated sugar 1 teaspoon baking powder 1/4 teaspoon cream of tartar 1/4 teaspoon salt Pinch of salt 2 large eggs, at room temperature 1/4 cup cold water 1/2 cup granulated sugar, divided 2 tablespoons cocoa powder, 1 teaspoons vanilla extract preferably Dutch-process 3 large egg whites, at room 1 teaspoon vanilla extract temperature 1 1/2 teaspoons coffee liqueur, such Cocoa powder for dusting as Kahla Filling and Frosting Assembly and Decorations 1 tablespoon hazelnut liqueur, such as Frangelico 1 bunch fresh rosemary sprigs, broken into 2-inch lengths, optional Approximately 12 cranberries, optional Approximately 1/4 cup sugar, optional Approximately 12 Meringue Mushrooms, (optional, recipe follows) 1 1/2-2 ounces chocolate curls Confectioners' sugar for dusting

Preparation
1. To make cake: Set oven rack in middle position; preheat oven to 350F. Coat a 15-by-10inch jelly roll pan with cooking spray. Dust with flour, shaking out excess. Line bottom with parchment or wax paper. Spray paper with cooking spray. 2. Combine flour, hazelnuts, baking powder and 1/4 teaspoon salt in a food processor or blender; process until the hazelnuts are ground. 3. Beat whole eggs and 1/4 cup granulated sugar with an electric mixer until thickened and pale, about 5 minutes. Blend in 1 1/2 teaspoons vanilla. 4. Beat 3 egg whites in a clean mixing bowl with an electric mixer until soft peaks form. Gradually beat in the remaining 1/4 cup granulated sugar, beating until stiff and glossy. (If you have a stand-up mixer and a portable mixer, you can beat the whole egg mixture and the egg whites simultaneously.) Whisk one-fourth of the beaten whites into the whole-egg mixture. Sprinkle half of the flour mixture over top and, with a rubber spatula, fold just until blended. Fold in the remaining beaten whites, then the remaining flour mixture. 5. Turn the batter into the prepared pan, spreading to the edges. Bake until the top springs back when touched lightly, 12 to 15 minutes. (Do not overbake or the cake will crack when rolled.) While the cake is baking, place a clean kitchen towel on the work surface. Cover it with parchment or wax paper, coat the paper with nonstick cooking spray and dust liberally with cocoa. 6. Once the cake is done, loosen the edges and invert the cake onto the cocoa-dusted paper. Peel the paper from the top of the cake. Trim the edges of the cake with a serrated knife,

then quickly roll up the cake in the paper-lined towel, starting at a short end. Set the rolled cake, seam-side down, on a rack to cool. 7. To make filling and frosting: Dissolve instant coffee in boiling water and set aside. Bring about 1 inch of water to a simmer in the bottom of a large saucepan. Combine 2 egg whites, 3/4 cup granulated sugar, cream of tartar, pinch of salt and water in a heatproof mixing bowl that will fit over the saucepan. Set the bowl over the simmering water and beat with an electric mixer at low speed until an instant-read or candy thermometer registers 140F, 3 to 5 minutes. Increase speed to high and continue beating over the heat for 3 minutes. The mixture should be shiny and form soft peaks. Remove the bowl from the heat and beat until cool and fluffy, about 4 minutes. Set aside. 8. Spoon 1 cup of the frosting into a small bowl. Add cocoa and 1 teaspoon vanilla; whisk until smooth. Add the dissolved coffee and coffee liqueur to the remaining frosting and beat with an electric mixer until smooth and thick. 9. To assemble and decorate bûche: Unroll the cake and brush the surface with hazelnut liqueur. Spread with the chocolate filling. Roll up again as tightly as possible (without the paper or towel) and place, seam-side down, on a serving platter. Slip strips of wax paper under cake edges. Spread the coffee frosting over cake. (There will be some frosting left over.) Make decorative ridges in the frosting with a fork and remove strips of wax paper. 10. Roll rosemary sprigs and cranberries in confectioners sugar to create a frosted effect. If the sugar will not cling, lightly mist the rosemary and cranberries with water. Arrange the frosted rosemary sprigs and cranberries decoratively around the cake. Nestle meringue mushrooms among the sprigs. Top the cake with chocolate curls and dust with confectioners sugar.

Tips & Notes


Make Ahead Tip: The cake (Steps 1-7) can be made up to 1 month ahead and frozen, towel and all, wrapped in a plastic bag. Thaw at room temperature for at least 1 1/2 hours before unrolling. The frosted cake can be held, loosely covered, in the refrigerator overnight. Tips: To toast hazelnuts: Spread nuts on a baking sheet and bake at 350F, stirring once, until fragrant, 7 to 9 minutes. To bring an egg to room temperature: Either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes. carbohydrates; 6 g protein; Carbohydrate Servings: Nutrition 1 g fiber; 216 mg sodium; 3 1/2 Per serving: 279 calories; 138 mg potassium. Exchanges: 3 1/2 other 6 g fat ( 1 g sat , 3 g mono carbohydrate, 1 fat ); 53 mg cholesterol; 53 g

Meringue Mushrooms
24 mushrooms Active Time: 30 minutes Total Time: 1 1/2 hours 1 teaspoon unsweetened cocoa Ingredients powder for dusting 2 large egg whites, at room 3 tablespoons semisweet chocolate temperature chips, melted (see Tip), for attaching 1/2 cup sugar, divided stems to caps 1/2 teaspoon vanilla extract

Preparation

1. Set racks in middle and lower positions; preheat oven to 250F. Line 2 baking sheets with parchment paper or coat with cooking spray and dust with flour, shaking off excess. 2. Beat egg whites in a large mixing bowl with an electric mixer until soft peaks form. Gradually beat in 1/4 cup sugar, beating until stiff and glossy. Fold in the remaining 1/4 cup sugar and vanilla with a rubber spatula. 3. Spoon the meringue into a piping bag fitted with a 1/4-inch plain tip. (If using parchment paper, stick it to the baking sheets with a little dab of meringue in each corner.) Holding the pastry bag at a right angle to the baking sheet, pipe meringue into 1 1/2-inch round caps on one of the prepared baking sheets. On the other baking sheet, pipe 24 stems by holding the pastry bag at a right angle and slowly raising the bag up vertically as you pipe the meringue to make a 1- to 1 1/2-inch tall stem a bit wider at the base than the top. Use a knife in the other hand to cut away the stream of meringue between stems. Dust the caps lightly with cocoa. 4. Bake the meringues until dry and crisp, rotating the baking sheets midway through baking, 50 to 60 minutes. Transfer the baking sheets to wire racks to cool. 5. To assemble the mushrooms, trim the top of each stem so it is flat, not pointed. Spread a small amount of melted chocolate on the underside of the caps, then gently press the stems into the chocolate. Set aside to dry with the stem side up.

Tips & Notes


Make Ahead Tip: Store in an airtight container for up to 1 week. Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Nutrition
Per mushroom: 24 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 5 g carbohydrates; 5 g added sugars; 0 g protein; 0 g fiber; 5 mg sodium; 11 mg potassium. Carbohydrate Servings: 0 Exchanges: Free Food

Chocolate-Cherry Cupcakes
12 cupcakes Active Time: 40 minutes Total Time: 3 hours (including cooling and chilling time)

Ingredients
Cupcakes 3/4 cup whole-wheat pastry flour (see Note) 3/4 cup cake flour 1/2 cup unsweetened cocoa powder 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 3/4 cup granulated sugar 1/4 cup canola oil 1 large egg 1 teaspoon vanilla extract 1/2 cup nonfat buttermilk (see Tip) 1 1/2 cups chopped pitted cherries, fresh or frozen (thawed and drained), plus 12 fresh cherries with stems for garnish Frosting 6 ounces reduced-fat cream cheese (Neufchtel), at room temperature 1/2 cup reduced-fat sour cream 1 cup packed confectioners sugar

Preparation
1. To prepare cupcakes: Preheat oven to 350F. Line 12 (1/2-cup) muffin cups with paper liners. 2. Whisk whole-wheat flour, cake flour, cocoa, baking powder, baking soda and salt in a medium bowl. 3. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg and vanilla until well combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in chopped cherries until just combined. Divide the batter among the prepared cups (they will be full). 4. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 26 minutes. Transfer to a wire rack and let cool completely. 5. To prepare frosting: Meanwhile, beat cream cheese, sour cream and confectioners sugar with an electric mixer until smooth. Refrigerate the frosting until very cold, about 2 hours. Spread the frosting on the cooled cupcakes and decorate with a cherry on top, if desired.

Tips & Notes


Ingredient Note: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer. Tip: No buttermilk? You can make sour milk as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk. Carbohydrate Servings: 3

Nutrition
Per cupcake: 269 calories; added sugars; 5 g protein; 10 g fat ( 3 g sat , 4 g 2 g fiber; 286 mg sodium; mono ); 32 mg cholesterol; 150 mg potassium. 42 g carbohydrates; 23 g Exchanges: 3 carbohydrates (other), 2 fat

Apricot Canapes

16 pieces Total Time: 10 minutes

Ingredients

16 dried apricots 8 teaspoons crumbled blue cheese 2 ounces chopped shelled pistachios

1/2 teaspoon honey Freshly ground pepper

Preparation
1. Top each apricots with 1/2 teaspoon cheese. Sprinkle with pistachios and drizzle with honey; sprinkle with pepper. 1 g fiber; 20 mg sodium; Carbohydrate Servings: Nutrition 170 mg potassium. 1/2 Per piece: 64 calories; 4 g Nutrition Bonus: Protein, Exchanges: 1/2 fruit, 1/2 fat ( 1 g sat , 2 g mono ); 1 potassium, calcium. fat mg cholesterol; 7 g carbohydrates; 2 g protein;

Lemon-Garlic Marinated Shrimp

12 srvings Total Time: 10 minutes

Ingredients

3 tablespoons minced garlic 2 tablespoons extra-virgin olive oil 1/4 cup lemon juice

1/4 cup minced fresh parsley 1/2 teaspoon kosher salt 1/2 teaspoon pepper 1 1/4 pounds cooked shrimp

Preparation
1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Nutrition

Per serving: 73 calories; 3 g fat ( 0 g sat , 2 g mono ); 92 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium. Nutrition Bonus: Protein, selenium. Exchanges: 1 1/2 lean meat

Shrimp & Avocado Canapes

16 pieces Total Time: 10 minutes

Ingredients

16 whole-wheat crackers

1 avocado, cut into 16 slices 16 cooked shrimp Lime wedges

Preparation
1. Top each cracker with 1 slice avocado, 1 shrimp and a squeeze of lime juice.

Nutrition
Per piece: 61 calories; 3 g fat ( 1 g sat , 2 g mono ); 8 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 61 mg sodium; 95 mg potassium. Carbohydrate Servings: 1/2 Exchanges: Free Food

Raspberry Spritzer
2 servings Total Time: 5 minutes

Ingredients

2 cups seltzer 2/3 cup frozen raspberries 2 sprigs fresh mint

3 ounces raspberry-flavored syrup, or Chambord Ice cubes

Preparation
1. Combine seltzer, raspberries, mint and raspberry-flavored syrup (or Chambord) in a small pitcher. Pour over ice.

Nutrition
Per serving: 168 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 41 g carbohydrates; 1 g protein; 1 g fiber; 59 mg sodium; 2 mg potassium. Nutrition Bonus: Vitamin C, phytochemicals. Carbohydrate Servings: 2

Superfoods Salad
Spinach, strawberries, blueberries, and walnuts sometimes are called superfoods because they are loaded with antioxidants, thought to contribute to good health. MAKES: 4 servings SERVING SIZE: 2 cup CARB GRAMS PER SERVING: 22 Carbohydrate(gm): Saturated fat(gm): Nutrition Facts Per 22 2 Serving: Servings Per Fat, total(gm): 13 Monosaturated Recipe: 4 Cholesterol(mg): fat(gm): 4 Calories: 303 63 Polyunsaturated Protein(gm): 26 fat(gm): 5

Dietary Fiber, Pyridoxine (Vit. Iron(DV %): 3 total(gm): 3 B6)(mg): 1 Diabetic Sugar, total(gm): Folate(g): 89 Exchanges 14 Cobalamin (Vit. Vegetables(d.e): 1 Vitamin A(IU): B12)(g): 0 Fruit(d.e): 1 2770 Sodium(mg): 249 Other Carb(d.e): 1 Vitamin C(mg): 54 Potassium(mg): Very Lean Thiamin(mg): 0 516 Meat(d.e): 4 Riboflavin(mg): 0 Calcium(DV %): Fat(d.e): 2 Niacin(mg): 10 71 2 cups fresh strawberries, hulled and Ingredients 1/3 cup raspberry vinegar sliced 2 tablespoons snipped fresh mint 1/2 cup fresh blueberries 2 tablespoons honey 1/4 cup walnuts, toasted and coarsely 1 tablespoon canola oil chopped 1/4 teaspoon salt 1 ounce semisoft goat cheese, 4 cups packaged fresh baby spinach crumbled leaves 1/2 teaspoon freshly ground black 2 cups chopped, cooked chicken pepper breast For vinaigrette: 1. In a screw-top jar, combine vinegar, mint, honey, oil, and salt. Cover and shake well. 2. In a large bowl, toss together spinach, chicken, strawberries, blueberries, walnuts, and goat cheese. Transfer to salad plates. Drizzle with vinaigrette and sprinkle with pepper.

Mediterranean Chicken Salad


The next time you grill or broil chicken breasts, cook some extra pieces to use in this salad. Or if you prefer, pick up some packaged cooked chicken breast strips or cubes at the grocery store. MAKES: 6 servings

SERVING SIZE: 1 1/2 cup Nutrition Facts Per Serving: Servings Per Recipe: 6 Calories: 237 Protein(gm): 20 Carbohydrate(gm): 23 Fat, total(gm): 8

Cholesterol(mg): 41 Saturated fat(gm): 1 Monosaturated fat(gm): 4 Polyunsaturated fat(gm): 1 Dietary Fiber, total(gm): 5 Sugar, total(gm): 8

Vitamin A(IU): 3061 Vitamin C(mg): 26 Thiamin(mg): 0 Riboflavin(mg): 0 Niacin(mg): 7 Pyridoxine (Vit. B6)(mg): 1

Folate(g): 121 Cobalamin (Vit. B12)(g): 0 Sodium(mg): 292 Potassium(mg): 478

Calcium(DV %): 61 Iron(DV %): 2 Diabetic Exchanges Vegetables(d.e): 1

Starch(d.e): 1 Very Lean Meat(d.e): 2 Fat(d.e): 2

5 cups shredded romaine lettuce Whole kalamata olives (optional) 2 cups cut-up cooked chicken breast For dressing: 1. In a screw-top jar, combine lemon juice, mint, basil, oil, honey, and pepper. Cover and shake well. 2. Place lettuce on a large platter. Top with chicken, tomatoes, beans, the quartered olives (if using), and cheese. Drizzle with dressing. If desired, garnish individual servings with whole olives.

1/3 cup lemon juice 2 tablespoons snipped fresh mint 2 tablespoons snipped fresh basil 2 tablespoons olive oil 1 tablespoon honey 1/4 teaspoon ground black pepper

2 plum tomatoes, cut into wedges 1 15 ounce can garbanzo beans (chickpeas), rinsed and drained 2 tablespoons pitted kalamata olives, quartered (optional) 2 tablespoons crumbled reduced-fat feta cheese

Scallop Salad with Basil Vinaigrette


Balsamic vinegar adds a touch of sweetness to the light basil dressing that partners deliciously with the scallops, greens, and mixed veggies. MAKES: 4 servings

SERVING SIZE: 1 1/2 cups greens, 3/4 cup veggie mix, 2-3 scallops

Dietary Fiber, total(gm): 4 Sodium(mg): 241 Nutrition Facts Per Serving: Sugar, total(gm): 9 Potassium(mg): 910 Servings Per Recipe: 4 Vitamin A(IU): 2672 Calcium(DV %): 81 Calories: 256 Vitamin C(mg): 64 Iron(DV %): 2 Protein(gm): 23 Thiamin(mg): 0 Diabetic Exchanges Carbohydrate(gm): 22 Riboflavin(mg): 0 Fat, total(gm): 9 Vegetables(d.e): 3 Niacin(mg): 3 Cholesterol(mg): 37 Starch(d.e): 1 Pyridoxine (Vit. B6)(mg): 0 Saturated fat(gm): 1 Very Lean Meat(d.e): 3 Folate(g): 125 Monosaturated fat(gm): 5 Fat(d.e): 2 Cobalamin (Vit. B12)(g): 1 Polyunsaturated fat(gm): 1 1 pound fresh or frozen sea scallops Nonstick cooking spray 1/4 cup snipped fresh basil 6 cups torn mixed salad greens 3 tablespoons balsamic vinegar 3 plum tomatoes, seeded and chopped
2 tablespoons lemon juice 2 tablespoons olive oil 2 teaspoons Dijon-style mustard 1/2 teaspoon ground black pepper

1 medium red sweet pepper, seeded and chopped 1 cup fresh corn kernels or frozen whole kernel corn, thawed 1/2 of a medium English cucumber, chopped

cheese (optional) 2 tablespoons finely shredded Parmesan 1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. For vinaigrette: In a screw-top jar, combine basil, vinegar, lemon juice, oil, mustard, and 1/4 teaspoon of the black pepper. Cover and shake well. Set aside. 2. Sprinkle scallops with the remaining 1/4 teaspoon black pepper. Coat an unheated large nonstick skillet with cooking spray. Preheat over medium-high heat. Add scallops. Cook for 2 to 4 minutes or until scallops are opaque, turning once halfway through cooking. 3. Meanwhile, divide salad greens among four serving plates. In a large bowl, combine tomatoes, sweet pepper, corn, and cucumber. Add half of the vinaigrette; toss to coat. Add to serving plates with greens. Add scallops to salads and brush with some of the remaining vinaigrette. Pass the remaining vinaigrette. If desired, sprinkle with Parmesan cheese

Cranberry Cucumber Salad


With a lot of low-calorie veggies, a slimmed-down dressing, and just a sprinkling of dried cranberries and olives, this colorful tossed salad recipe comes up a nutrition winner. MAKES: 6 servings

SERVING SIZE: 1 cup

1/4 cup sliced pitted ripe olives 2 tablespoons dried cranberries Cracked black pepper (optional) 3 tablespoons olive oil 1. In a large bowl, combine salad greens, spinach, cucumber, tomatoes, olives, and cranberries. Set aside.

3 cups mixed salad greens 1 cup fresh spinach 1 medium cucumber, seeded, and chopped 1 cup cherry tomatoes, halved

2 tablespoons lemon juice 2 tablespoons water 1 1/4 teaspoons salad and vegetable seasoning with coriander and annatto (1 packet)* or 1 1/4 teaspoons Homemade Spice Mix

For dressing: 2. In a small screw-top jar, combine oil, lemon juice, the water, and seasoning; shake well. Pour over greens mixture; toss to coat. If desired, sprinkle with black pepper. Makes 6 (1-cup) servings.

Tip *Test Kitchen Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Homemade Spice Mix


1/2 teaspoon paprika 1/4 teaspoon garlic powder 1/2 teaspoon ground coriander 1/4 teaspoon ground tumeric 1/2 teaspoon ground cumin 1/8 teaspoon cayenne pepper 1. In a small bowl, combine paprika, coriander, cumin, garlic powder, turmeric, salt, and cayenne pepper. Store any leftover mix in an airtight container for up to 6 months.

Chicken, Pear, and Parmesan Salad


This quick main-dish dinner salad is tossed with a simple and slightly sweet honey vinaigrette dressing. MAKES: 4 servings

SERVING SIZE: 2 1/2 cup

Dietary Fiber, total(gm): 4 Sodium(mg): 343 Nutrition Facts Per Serving: Sugar, total(gm): 18 Potassium(mg): 528 Servings Per Recipe: 4 Vitamin A(IU): 3498 Calcium(DV %): 141 Calories: 306 Vitamin C(mg): 15 Iron(DV %): 2 Protein(gm): 26 Thiamin(mg): 0 Diabetic Exchanges Carbohydrate(gm): 26 Riboflavin(mg): 0 Fat, total(gm): 11 Vegetables(d.e): 1 Niacin(mg): 10 Cholesterol(mg): 64 Fruit(d.e): 2 Pyridoxine (Vit. B6)(mg): 1 Saturated fat(gm): 3 Lean Meat(d.e): 4 Folate(g): 85 Monosaturated fat(gm): 6 Fat(d.e): 1 Cobalamin (Vit. B12)(g): 0 Polyunsaturated fat(gm): 1 2 tablespoons cider vinegar or white wine 2 cups shredded or chopped cooked chicken vinegar breast
2 tablespoons olive oil or canola oil 1 tablespoon honey 1/4 teaspoon salt

1/4 teaspoon ground black pepper 1 ounce Parmesan cheese, shaved 5 cups torn fresh spinach leaves 1. In a small screw-top jar combine vinegar, oil, honey, salt, and pepper. Cover and shake well. 2. In a large salad bowl combine greens, chicken, pears, onion, and, cranberries. Drizzle dressing over salad, tossing to coat evenly. Top with cheese. Makes 4 (about 2-1/2 cup) servings

2 pears, cored and cut into cubes 1/2 of a small red onion, thinly sliced 1/4 cup dried cranberries or raisins

Variation Easy version: Omit vinegar, oil, honey, salt and pepper; use 1/3 cup bottled light balsamic salad dressing instead; use a 5-ounce package baby spinach leaves; use refrigerated or frozen chopped cooked chicken and pre-shredded Parmesan cheese.

Layered Southwestern Salad with Tortilla Strips


Break out of that salad rut with this zesty slimmed-downed Tex-Mex medley topped off with a light sour cream dressing and homemade tortilla chips. MAKES: 6 servings

SERVING SIZE: 2 cup

Nutrition Facts Per Serving: Servings Per Recipe: 6 Calories: 227 Protein(gm): 11 Carbohydrate(gm): 29 Fat, total(gm): 11 Cholesterol(mg): 12 Saturated fat(gm): 3 Monosaturated fat(gm): 4 Polyunsaturated fat(gm): 1 2 6 inches corn tortillas Nonstick cooking spray 1/2 cup light dairy sour cream 1/4 cup snipped fresh cilantro 2 tablespoons fat-free milk

Dietary Fiber, total(gm): 9 Sugar, total(gm): 5 Vitamin A(IU): 4179 Vitamin C(mg): 35 Thiamin(mg): 0 Riboflavin(mg): 0 Niacin(mg): 2 Pyridoxine (Vit. B6)(mg): 0 Folate(g): 121 Cobalamin (Vit. B12)(g): 0

Sodium(mg): 386 Potassium(mg): 767 Calcium(DV %): 232 Iron(DV %): 2 Diabetic Exchanges Vegetables(d.e): 2 Starch(d.e): 1 Lean Meat(d.e): 1 Fat(d.e): 2

6 cups torn romaine lettuce 4 plum tomatoes, chopped (2 cups) 1 15 ounce can black beans, rinsed and drained 1 cup fresh corn kernels*

1/2 cup shredded reduced-fat cheddar cheese 1 teaspoon olive oil (2 ounces) 1 large clove garlic, minced 1 avocado, halved, pitted, peeled, and 1/2 teaspoon chili powder chopped 1/2 teaspoon finely shredded lime peel Snipped fresh cilantro (optional) 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1. Preheat oven to 350 degrees F. Cut tortillas into 1/2-inch-wide strips; place in a 15x10x1-inch baking pan. Coat tortillas lightly with cooking spray. Bake for 15 to 18 minutes or just until crisp, stirring once. Cool on wire rack. For dressing: 2. In a small bowl, stir together sour cream, the 1/4 cup cilantro, the milk, oil, garlic, chili power, lime peel, salt, and pepper. 3. Place lettuce in a large glass serving bowl. Top with tomatoes, beans, corn, cheese, and avocado. Add dressing and sprinkle with tortilla strips. If desired, garnish with additional cilantro.

Tip * It isn't necessary to cook the corn. However, for a roasted flavor and softer texture, try baking it with the tortilla strips. Place the strips at one end of the baking pan and the corn at the other end.

Apricot-Spinach Salad
Apricots on the double mean dried bits in the salad and apricot nectar adding body to the ginger-soy dressing recipe. MAKES: 4 servings

SERVING SIZE: 1 cup spinach and 1/2 cup black bean mixture

Fat, total(gm): 7 Nutrition Facts Per Serving: Saturated fat(gm): 1 Servings Per Recipe: 4 Dietary Fiber, total(gm): 8 Calories: 198 Sodium(mg): 339 Protein(gm): 9 Diabetic Exchanges Carbohydrate(gm): 31 1 15 ounce can black beans, rinsed and drained
1/2 cup snipped dried apricots 1 medium red or yellow sweet pepper, cut into strips 1 green onion, thinly sliced

Vegetables(d.e): 2 Fruit(d.e): 1 Starch(d.e): 1 Very Lean Meat(d.e): 1 Fat(d.e): 1 1/4 cup apricot nectar 2 tablespoons salad oil 2 tablespoons rice vinegar 1 teaspoon reduced-sodium soy sauce 1 teaspoon grated fresh ginger 4 cups shredded fresh spinach

1 tablespoon snipped fresh cilantro 1 clove garlic, minced 1. In a medium bowl, combine black beans, apricots, sweet pepper, green onion, cilantro, and garlic. In a screwtop jar, combine apricot nectar, oil, rice vinegar, soy sauce, and ginger. Cover and shake well. Pour over bean mixture; toss gently to coat. Cover and chill for 2 to 24 hours. 2. To serve, arrange spinach in a salad bowl. Top with black bean mixture. Makes 4 (1 cup spinach and 1/2 cup black bean mixture) servings.

Kale Salad
Take a break from the same old lettuce salad. Try this creative mix of kale, tomato, and sweet pepper tossed with a captivating Asian dressing. MAKES: 4 servings

SERVING SIZE: 1 cup Nutrition Facts Per Serving: Servings Per Recipe: 4 Calories: 83

Protein(gm): 3 Carbohydrate(gm): 10 Fat, total(gm): 4

Saturated fat(gm): 1 Dietary Fiber, total(gm): 3 Sodium(mg): 243

Vegetables(d.e): 2 Diabetic Exchanges 3 cups finely chopped fresh kale leaves 1 plum tomato, chopped 1/3 cup chopped red sweet pepper 1/4 cup pitted ripe olives, quartered lengthwise 3 radishes, thinly sliced and halved if desired 2 green onions, sliced

Fat(d.e): 1 Asian Dressing: 3 tablespoons lemon juice


3 tablespoons water 2 tablespoons reduced sodium soy sauce 2 teaspoons olive oil 1/2 teaspoon onion powder

1/4 teaspoon garlic powder 2 tablespoons raw sunflower kernels 1. In a large bowl, combine kale, tomato, sweet pepper, olives, radishes, green onions, and sunflower kernels. Toss gently to mix. 2. Drizzle Asian Dressing over vegetables. Toss gently to coat. Makes 4 (1-cup) side-dish servings.

Note Asian Dressing: In a screw-top jar, combine lemon juice, water, reduced-sodium soy sauce, olive oil, onion powder, and garlic powder. Cover and shake well. Chill until ready to serve or for up to 1 week. Makes 1/2 cup.

Cobb Salad
Roasted beets, avocado, turkey bacon, and blue cheese make this salad hearty enough for dinner. Make this colorful salad when entertaining in the summer. MAKES: 6 servings

SERVING SIZE: 2 1/2 cup

Dietary Fiber, total(gm): 7 Sodium(mg): 351 Nutrition Facts Per Serving: Sugar, total(gm): 10 Potassium(mg): 782 Servings Per Recipe: 6 Vitamin A(IU): 4859 Calcium(DV %): 81 Calories: 210 Vitamin C(mg): 36 Iron(DV %): 2 Protein(gm): 8 Thiamin(mg): 0 Diabetic Exchanges Carbohydrate(gm): 17 Riboflavin(mg): 0 Fat, total(gm): 13 Vegetables(d.e): 3 Niacin(mg): 1 Cholesterol(mg): 113 Medium-Fat Meat(d.e): 1 Pyridoxine (Vit. B6)(mg): 0 Saturated fat(gm): 3 Fat(d.e): 2 Folate(g): 222 Monosaturated fat(gm): 4 Cobalamin (Vit. B12)(g): 0 Polyunsaturated fat(gm): 2 1 pound assorted fresh beets without tops (4 3 hard-cooked eggs, peeled and coarsely medium) chopped
8 cups torn romaine lettuce 1 1/2 cups red, yellow, and/or green pear or cherry tomatoes, halved

1 avocado, halved, pitted, peeled, and chopped

2 slices turkey bacon, cooked and crumbled 2 tablespoons crumbled blue cheese 1/2 cup bottled light Italian salad dressing or desired light salad dressing 1. Preheat oven to 400 degrees F. Scrub beets. Trim off stem and root ends from beets. Wrap each beet in foil and place on a baking sheet. Bake for 45 to 60 minutes or until you can easily pierce the beets with a knife. Cool about 20 minutes or until cool enough to handle. Peel and cut beets into 1-inch pieces.

2. On a large platter, arrange lettuce, tomatoes, eggs, avocado, bacon, blue cheese, and beets. Drizzle with salad dressing. Makes 6 (about 2-1/2 cup) servings

Citrus Chicken Salad


This garden-fresh spinach salad recipe is a terrific way to use up leftover chicken. Use bagged baby spinach for even faster prep.

MAKES: 2 servings

Cholesterol(mg): 72 Nutrition Facts Per Serving: Saturated fat(gm): 2 Servings Per Recipe: 2 Dietary Fiber, total(gm): 3 Calories: 304 Sodium(mg): 422 Protein(gm): 31 Diabetic Exchanges Carbohydrate(gm): 28 Fat, total(gm): 8 Vegetables(d.e): 1 6 ounces cooked chicken breast, shredded, or one 6-ounce package refrigerated cooked chicken breast strips*
2 cups fresh baby spinach 1 11 ounce can mandarin orange sections, drained 1/2 cup loose-pack frozen whole kernel corn

Fruit(d.e): 1 Starch(d.e): 1 Other Carb(d.e): 1 Very Lean Meat(d.e): 4 Fat(d.e): 1

1 tablespoon Dijon-style mustard 2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed 2 teaspoons low-sugar or low-calorie orange marmalade 2 teaspoons salad oil 1/8 teaspoon salt

2 tablespoons white wine vinegar or cider 1/8 teaspoon ground black pepper vinegar 1. Divide chicken between two small resealable freezer bags; freeze overnight. 2. Divide spinach, mandarin oranges, and corn between two airtight storage containers. In a screw-top jar, combine vinegar, mustard, oregano, orange marmalade, oil, salt, and pepper; cover and shake well. Divide dressing mixture between two small resealable plastic bags. Chill salads and dressing overnight. 3. For each serving, pack a salad container, a bag of dressing, and a bag of chicken in an insulated lunch box with an ice pack. Serve within 5 hours. 4. Just before serving, add the dressing and chicken to the spinach mixture. Toss to coat. Makes 2 servings.

Tip * If using the packaged refrigerated cooked chicken breast strips, omit the 1/8 teaspoon salt from the dressing.

Mediterranean Beef Salad with Lemon Vinaigrette


With juicy strips of steak and rich feta cheese, it's hard to believe that this main dish salad recipe has less than 200 calories per serving.

MAKES: 4 servings

1 pound boneless beef top sirloin steak, cut 1 inch thick 1/4 teaspoon salt 1/8 teaspoon black pepper

1/2 of a small red onion, thinly sliced and separated into rings 1 cup halved cherry or grape tomatoes 1/2 cup crumbled feta cheese (2 ounces)

4 cups torn romaine leaves 1 recipe Lemon Vinaigrette 1. Trim fat from steak. Sprinkle steak with salt and pepper. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat until desired doneness, turning once halfway through broiling time. Allow 15 to 17 minutes for medium-rare doneness (145 degrees F) or 20 to 22 minutes for medium doneness (160 degrees F). Thinly slice steak. 2. Divide romaine among 4 dinner plates. Top with sliced meat, red onion, tomatoes, and feta cheese. Drizzle with Lemon Vinaigrette. Makes 4 servings.

Lemon Vinaigrette
YIELD: 1/2 cup 1/4 cup olive oil 1/2 teaspoon finely shredded lemon peel 3 tablespoons lemon juice 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed 2 cloves garlic, minced Salt and black pepper 1. In a screw-top jar combine olive oil, lemon peel, lemon juice, oregano and garlic. Cover and shake well. Season to taste with salt and black pepper. Makes about 1/2 cup.

Grilled Cajun Chicken Salad


A spicy rub on the chicken adds a robust complement to the cool greens in this low-calorie main dish.

MAKES: 6 servings Nutrition Facts Per Serving: Servings Per Recipe: 6 Calories: 190 Protein(gm): 19

Carbohydrate(gm): 6 Fat, total(gm): 10 Cholesterol(mg): 44 Saturated fat(gm): 2

Dietary Fiber, total(gm): 2 Sodium(mg): 152 Diabetic Exchanges Vegetables(d.e): 1

Very Lean Meat(d.e): 3 Fat(d.e): 2 1/4 cup cider vinegar 4 tablespoons salad oil 1 tablespoon water 2 teaspoons sugar 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed

1/2 teaspoon black pepper 1/4 teaspoon salt 4 skinless, boneless chicken breast halves (1 to 1-1/2 pounds total) 6 cups torn mixed salad greens

1 medium carrot, shredded 1 1/4 teaspoons onion powder 1 small red sweet pepper, cut into bite-size strips 1/2 teaspoon cayenne pepper 1 green onion, sliced 1/4 teaspoon garlic powder 1/4 teaspoon dry mustard 1. For dressing, in a screw-top jar combine cider vinegar, 3 tablespoons of the salad oil, the water, sugar, thyme,1/4 teaspoon of the onion powder, 1/4 teaspoon of the cayenne pepper, the garlic powder, and the mustard. Cover and shake well. Chill until serving time.

2. In a small bowl combine remaining 1 tablespoon salad oil, remaining 1 teaspoon onion powder, remaining 1/4 teaspoon cayenne pepper, the black pepper, and salt. Brush all of the oil mixture on the chicken. 3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees ;F), turning once halfway through grilling time. 4. To serve, in a large serving bowl combine salad greens, carrot, red sweet pepper, and green onion. Cut chicken into bite-size pieces. Add chicken and dressing to salad. Toss to coat. Makes 6 servings.

Chicken-Brown Rice Salad


Artichoke hearts and shredded cabbage in this recipe make this whole grain chicken salad hearty enough for summer dinners. MAKES: 6 servings

SERVING SIZE: 1 chicken breast half and 1 cup rice salad

Cholesterol(mg): 68 Sodium(mg): 637 Nutrition Facts Per Serving: Saturated fat(gm): 1 Diabetic Exchanges Servings Per Recipe: 6 Monosaturated fat(gm): 1 Calories: 280 Vegetables(d.e): 1 Polyunsaturated fat(gm): 1 Protein(gm): 31 Starch(d.e): 2 Dietary Fiber, total(gm): 5 Carbohydrate(gm): 30 Very Lean Meat(d.e): 4 Sugar, total(gm): 4 Fat, total(gm): 3 2/3 cup bottled fat-free Italian salad dressing 3 cups cooked brown rice or cooked kasha (roasted buckwheat groats), chilled 6 small skinless, boneless chicken breast halves (1 1/2 to 1 3/4 pounds total) 1 14 ounce can artichoke hearts, drained and quartered 1 cup loose-pack frozen French-cut green beans 2 cups shredded cabbage with carrot Lettuce leaves 1. Place 3 tablespoons of the Italian salad dressing in a small bowl. Set aside remaining Italian salad dressing.

2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees F), turning once and brushing chicken with the 3 tablespoons dressing during the last 2 minutes. 3. Rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, chilled rice, artichoke hearts, and coleslaw mix. Pour the reserved salad dressing over rice mixture; toss to gently coat. 4. Remove chicken from grill. Slice chicken. Arrange lettuce leaves on 4 dinner plates. Top with the rice mixture and chicken slices. Makes 6 (1 chicken breast half and 1 cup rice salad) servings.

Fajita Beef Salad


Tart and juicy lime enhances the flavor of the grilled beef and tomatoes in this low-calorie main dish recipe.

MAKES: 4 servings

Saturated fat(gm): 3 Nutrition Facts Per Serving: Dietary Fiber, total(gm): 2 Servings Per Recipe: 4 Vitamin A(IU): 243 Calories: 224 Vitamin C(mg): 15 Protein(gm): 18 Sodium(mg): 72 Carbohydrate(gm): 20 Calcium(DV %): 20 Fat, total(gm): 9 Iron(DV %): 3 Cholesterol(mg): 40 1/2 teaspoon finely shredded lime peel 1/3 cup lime juice 3 tablespoons water 4 teaspoons olive oil

Diabetic Exchanges Vegetables(d.e): 2 Fruit(d.e): 1 Lean Meat(d.e): 2 Fat(d.e): 1

1/4 cup chopped onion 1 small avocado, halved, seeded, peeled, and 1 clove garlic, minced chopped (optional) 12 ounces beef flank steak 3 tablespoons water 1. In a screw-top jar combine the lime peel, lime juice, 3 tablespoons water, and olive oil. Cover and shake well. Pour half of the lime juice mixture into a small bowl; stir in onion and garlic. Reserve remaining lime juice mixture. 2. Score the beef by making shallow diagonal cuts at 1-inch intervals in a diamond pattern. Repeat on other side. Place beef in a plastic bag set in a shallow dish. Pour the lime juice mixture over the beef. Close bag. Marinate in the refrigerator for 24 hours, turning occasionally. 3. For dressing, in a small bowl gradually stir 3 tablespoons water into fruit pectin; stir in reserved lime juice mixture and honey. Cover and chill for 24 hours. 4. Drain beef, discarding marinade. Grill beef on the rack of an uncovered grill directly over medium coals to desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, place beef on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat to desired doneness, turning once. Allow 12 to 14 minutes for medium.) 5. To serve, thinly slice beef across grain. Arrange the greens, tomatoes, and, if desired, the avocado on 4 salad plates. Top with beef. Drizzle each serving with about 2 tablespoons of the dressing. Makes 4 servings

2 tablespoons powdered fruit pectin 2 tablespoons honey 6 cups torn mixed salad greens 2 small red and/or yellow tomatoes, cut into wedges

Grilled Pork and Pear Salad


Apple juice concentrate, low-fat buttermilk, and mayo make a creamy dressing in this quick, main-dish salad recipe.

MAKES: 4 servings Nutrition Facts Per Serving: Servings Per Recipe: 4 Calories: 251 Protein(gm): 21 Carbohydrate(gm): 20 Creamy Apple Dressing: 1/2 cup buttermilk

Fat, total(gm): 10 Cholesterol(mg): 50 Saturated fat(gm): 3 Dietary Fiber, total(gm): 4 Sodium(mg): 368

Diabetic Exchanges Vegetables(d.e): 1 Fruit(d.e): 1 Very Lean Meat(d.e): 3 Fat(d.e): 2 2 boneless pork loin chops (about 12 ounces total), cut 3/4 inch thick

2 tablespoons low-fat mayonnaise dressing 1 tablespoon frozen apple juice concentrate or frozen orange juice concentrate, thawed 1 teaspoon Dijon-style mustard 1 green onion, finely chopped 1 teaspoon snipped fresh sage or thyme, or 1/4 teaspoon dried sage or thyme, crushed

2 teaspoons olive oil 2 teaspoons snipped fresh sage or thyme, or 1 teaspoon dried sage or thyme, crushed 1/4 teaspoon salt

1/4 teaspoon ground black pepper 8 cups torn mixed salad greens 2 pears or apples, thinly sliced Salt 1/4 cup toasted, broken walnuts (optional) Ground black pepper Fresh sage leaves (optional) 1. For dressing, in a small bowl, stir together buttermilk, mayonnaise dressing, apple or orange juice concentrate, mustard, green onion, and the 1 teaspoon snipped sage or 1/4 teaspoon dried sage. Season to taste with salt and pepper. 2. Preheat broiler. Trim fat from chops. Brush chops with oil. Stir together the 2 teaspoons snipped sage or 1 teaspoon dried sage, the 1/4 teaspoon salt, and the 1/4 teaspoon pepper. Sprinkle sage mixture evenly over all sides of chops; rub in with your fingers. Place chops on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 9 to 11 minutes or until done (160 degrees F) and juices run clear, turning once halfway through broiling. Slice chops. 3. To serve, divide salad greens among 4 salad plates. Arrange the pear or apple slices and sliced pork on the greens; drizzle with dressing. If desired, sprinkle with walnuts and garnish with fresh sage leaves. Makes 4 servings.

Make Ahead Tip Hint: Dressing may be made and chilled up to 24 hours ahead.

Citrus Turkey Spinach Salad


Pink grapefruit, turkey and a light honey-poppy seed dressing transform this spinach salad recipe into a low calorie main dish. MAKES: 4 servings

SERVING SIZE: 2 cup

Fat, total(gm): 10 Nutrition Facts Per Serving: Cholesterol(mg): 43 Servings Per Recipe: 4 Saturated fat(gm): 2 Calories: 251 Dietary Fiber, total(gm): 4 Protein(gm): 20 Sodium(mg): 233 Carbohydrate(gm): 22 8 cups fresh baby spinach or torn fresh spinach

Diabetic Exchanges Vegetables(d.e): 2 Fruit(d.e): 1 Very Lean Meat(d.e): 2 Fat(d.e): 2 1 teaspoon honey

1/2 teaspoon poppy seeds 8 ounces cooked turkey, cut up 1/4 teaspoon salt 2 pink grapefruit, peeled and sectioned 1/4 teaspoon dry mustard 2 oranges, peeled and sectioned 2 tablespoons sliced almonds, toasted 1/4 cup orange juice (optional) 2 tablespoons olive oil 1. Place spinach in a large bowl. Add turkey, grapefruit sections, and orange sections. 2. For dressing, in a screw-top jar, combine orange juice, oil, honey, poppy seeds, salt, and dry mustard. Cover and shake well. Pour the dressing over salad; toss gently. If desired, sprinkle with almonds. Makes 4 (2-cup) servings.

Stack it Up Chicken Salad


This 30-minute, low-calorie, one-dish chicken salad recipe is crunchy, filling, and flavorful. It calls for a rotisserie chicken, fresh fruits and vegetables, and meets the guidelines for a diabetic recipe.

MAKES: 4 servings Nutrition Facts Per Serving: Servings Per Recipe: 4 Calories: 529 Protein(gm): 45 Carbohydrate(gm): 44 Fat, total(gm): 19

Cholesterol(mg): 123 Saturated fat(gm): 5 Monosaturated fat(gm): 8 Polyunsaturated fat(gm): 5 Dietary Fiber, total(gm): 5 Sugar, total(gm): 34 Vitamin A(IU): 2187

Vitamin C(mg): 85 Sodium(mg): 998 Potassium(mg): 755 Calcium(DV %): 71 Iron(DV %): 3

1 peeled, cored fresh pineapple

1/2 head napa cabbage, cut into 1-inch crosswise pieces, or 2 romaine hearts, halved crosswise 1 fresh pineapple, peeled and cut lengthwise into 4 pieces 1 2 1/4 - 2 1/2 pound rotisserie or deli chicken, meat removed from bones and cut into bitesize pieces (remove skin if desired)

1 cup green and/or red seedless grapes, halved 1 Granny Smith apple, cut into chunks 1/2 cup bottled ginger-sesame stir-fry sauce or Homemade Peanut Dressing (see recipe below) 1/4 cup creamy peanut butter 1/4 teaspoon crushed red pepper

Water 1. Slice pineapple pieces lengthwise into 1/2-inch spears. On four dinner plates build a stack with the cabbage, chicken, grapes, apple chunks, and pineapple. 2. In a small mixing bowl whisk together stir-fry sauce, peanut butter, and crushed red pepper until well combined. If necessary, add water, 1 teaspoon at a time, until sauce reaches drizzling consistency. Drizzle sauce over stacked salad. Makes 4 servings.

Homemade Peanut Dressing


3 tablespoons rice vinegar 2 tablespoons reduced-sodium soy sauce 1 tablespoon peanut butter 1 tablespoon honey 1 tablespoon toasted sesame oil 1 teaspoon minced fresh ginger 1 teaspoon minced garlic 1/2 teaspoon crushed red pepper o In a small saucepan combine rice vinegar, soy sauce, peanut butter, honey, toasted sesame oil, fresh ginger, garlic, and crushed red pepper. Cook and stir until mixture is combined.

Tortellini Salad
An easy homemade dressing, tossed with tortellini, broccoli, carrots, and pea pods flavor this low-calorie salad. MAKES: 4 servings

SERVING SIZE: 2 cups YIELD: 8 cups Nutrition Facts Per Serving: Servings Per Recipe: 4 Calories: 253 Protein(gm): 14 Carbohydrate(gm): 42 Fat, total(gm): 4 Cholesterol(mg): 43 Saturated fat(gm): 2 Dietary Fiber, total(gm): 7 Vitamin A(IU): 4956 Vitamin C(mg): 83 Sodium(mg): 398 Calcium(DV %): 101 2 tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed 4 teaspoons powdered fruit pectin 1 tablespoon Dijon-style mustard 2 cloves garlic, minced 1 teaspoon sugar 1/4 teaspoon pepper

Iron(DV %): 3 Diabetic Exchanges Vegetables(d.e): 2 Starch(d.e): 2 Lean Meat(d.e): 1

1/3 cup water 2 tablespoons white wine vinegar or rice wine vinegar 1 9 ounce package refrigerated light garlicand-cheese tortellini or one 9-ounce package light cheese ravioli 3 cups broccoli flowerets

1 cup sliced carrots 1 cup fresh pea pods, halved 2 green onions, sliced (1/4 cup) 4 lettuce leaves 1 large tomato, chopped 1. For dressing, in a small mixing bowl stir together basil, pectin, mustard, garlic, sugar, and pepper. Stir in water and vinegar. Cover and chill for 30 minutes. 2. Meanwhile, cook tortellini or ravioli according to package directions, except omit any oil or salt. Add the broccoli and carrots during the last 3 minutes of cooking. Drain. Rinse with cold running water; drain again. 3. In a large bowl combine the pasta mixture and green onions; drizzle with dressing. Toss to coat. Cover and chill for 2 to 24 hours. 4. To serve, gently stir tomato and pea pods into salad. Line 4 salad plates with lettuce leaves. Top with pasta mixture. Makes four 2-cup servings.

Hot Italian Beef Salad


In less than 30 minutes, stir-fry the steak slices and sweet pepper strips, then toss with bottled salad dressing for a healthful dinner salad.

MAKES: 4 servings

Carbohydrate(gm): 7 Nutrition Facts Per Serving: Fat, total(gm): 24 Servings Per Recipe: 4 Cholesterol(mg): 41 Calories: 318 Saturated fat(gm): 5 Protein(gm): 19 12 ounces beef flank steak or beef top round steak, cut 1 inch thick

Dietary Fiber, total(gm): 2 Sodium(mg): 348

1/2 cup bottled Italian salad dressing or red wine vinegar and oil salad dressing 6 cups torn mixed salad greens 1 medium red or green sweet pepper, cut into Coarsely ground black pepper bite-size strips 1. Trim fat from steak. Cut steak into thin, bite-size strips. Arrange salad greens on 4 salad plates; set aside. 2. In a large skillet cook and stir sweet peppers in 2 teaspoons of the oil for 1 to 2 minutes or until nearly crisptender. 3. Add remaining 1 teaspoon oil to the skillet; add steak strips. Cook and stir for 2 to 3 minutes or until desired doneness. Add salad dressing to skillet. Cook and stir until heated through. Spoon beef mixture over salad greens. Sprinkle with black pepper. Makes 4 servings.

3 teaspoons olive oil or cooking oil

Spinach-Pasta Salad with Shrimp


This 20 minute dinner recipe has under 250 calories per serving but includes shrimp, pasta and vegetables. A complete meal in minutes! MAKES: 6 servings

SERVING SIZE: 1 3/4 cups Nutrition Facts Per Serving: Servings Per Recipe: 6 Calories: 247 Protein(gm): 23 Carbohydrate(gm): 17 Fat, total(gm): 10 Cholesterol(mg): 156 Saturated fat(gm): 4 Monosaturated fat(gm): 1 Polyunsaturated fat(gm): 3 Dietary Fiber, total(gm): 2 Potassium(mg): 371 Sugar, total(gm): 2 Calcium(DV %): 91 Vitamin A(IU): 3498 Iron(DV %): 4 Vitamin C(mg): 56 Diabetic Exchanges Thiamin(mg): 0 Vegetables(d.e): 1 Riboflavin(mg): 0 Starch(d.e): 1 Niacin(mg): 3 Very Lean Meat(d.e): 3 Pyridoxine (Vit. B6)(mg): 0 Medium-Fat Meat(d.e): 1 Folate(g): 97 Fat(d.e): 1 Cobalamin (Vit. B12)(g): 1 Sodium(mg): 435 1 cup shell pasta or elbow macaroni 2 tablespoons snipped fresh dill (optional) 1 pound fresh or frozen cooked shrimp, Salt and freshly ground black pepper thawed 1 6 ounce package baby spinach 1 cup chopped red sweet pepper 4 ounces goat cheese, sliced, or feta cheese, crumbled 1/3 cup bottled creamy onion or Caesar salad dressing 1. Cook pasta according to package directions; drain. 2. In an extra-large bowl combine cooked pasta, shrimp, and sweet pepper. Drizzle with the salad dressing. If desired, sprinkle with dill. Toss to coat. Season to taste with salt and pepper. 3. Divide spinach among six shallow bowls or plates. Top with shrimp mixture and cheese. Makes 6 servings.

Apricot-Oatmeal Bars
15 bars Active Time: 15 minutes Total Time: 1 hour

Ingredients

1 cup quick-cooking rolled oats 1 cup all-purpose white flour 2/3 cup packed light brown sugar 1/4 teaspoon salt 1/4 teaspoon baking soda

1/4 cup canola oil 3 tablespoons apple or cranberry juice 1 10-ounce jar apricot preserves, preferably all-fruit (1 scant cup)

Preparation
1. Preheat oven to 325F. Coat an 8-by-12-inch baking dish with nonstick cooking spray; set aside.

2. Work together oats, flour, brown sugar, salt and baking soda with your fingertips in a large bowl until no lumps of brown sugar remain. Drizzle oil and fruit juice over the oats and mix in with your fingertips until evenly moistened and crumbly. 3. Set aside 1/2 cup for the topping; press the remainder evenly in the bottom of the prepared baking dish. Spread apricot preserves over the top. Sprinkle with the reserved oat topping. 4. Bake until golden, 30 to 40 minutes. Let cool in the baking dish on a rack. Cut into 15 bars. Store at room temperature in an airtight container. carbohydrates; 2 g protein; Carbohydrate Servings: Nutrition 1 g fiber; 48 mg sodium; 2 Per bar: 164 calories; 4 g 12 mg potassium. Exchanges: 2 other fat ( 0 g sat , 0 g mono ); 0 carbohydrate, 1 fat mg cholesterol; 31 g

Apricot-Walnut Cereal Bars


16 servings Active Time: 30 minutes Total Time: 2 hours (including cooling time) 12 ounces silken tofu, drained (about Ingredients 1 1/3 cups) 3 cups old-fashioned rolled oats 1 large egg 1/2 cup chopped walnuts, (about 2 1/2 cup canola oil ounces) 1 cup honey 3 cups unsweetened puffed-grain 1 tablespoon vanilla extract cereal, such as Kashi 2 tablespoons freshly grated lemon 2 cups chopped dried apricots zest 1/4 cup all-purpose flour 1/2 teaspoon salt

Preparation
1. Preheat oven to 350F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray. 2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine. 3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan. 4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.

Tips & Notes


Make Ahead Tip: Individually wrap in plastic and keep at room temperature for up to 5 days or freeze for up to 1 month. Thaw at room temperature or remove plastic, wrap in a paper towel and defrost according to your microwave's directions. protein; 3 g fiber; 87 mg Carbohydrate Servings: Nutrition sodium; 367 mg 3 Per serving: 306 calories; potassium. Exchanges: 2 starch, 1 12 g fat ( 1 g sat , 5 g Nutrition Bonus: Fiber fruit, 2 fat mono ); 13 mg cholesterol; (14% daily value). 46 g carbohydrates; 6 g

Chocolate-Dipped Apricots
24 candies Active Time: 25 minutes Total Time: 1 hour

Ingredients

1/3 cup sugar 2 strips lemon zest 1 cinnamon stick 1 cup water 24 dried apricots, (about 1/4 pound)

2 ounces bittersweet (not unsweetened) chocolate, coarsely chopped 1 tablespoon chopped peeled pistachios

Preparation
1. Line a baking sheet with wax paper and place a wire rack on top. 2. Combine sugar, lemon zest, cinnamon stick and water in a small saucepan; bring to a boil, stirring to dissolve the sugar. Reduce the heat to medium and simmer for 3 minutes. Add apricots and gently simmer just until tender, 6 to 8 minutes. Transfer the apricots with a slotted spoon to the rack. Let cool completely. 3. Melt chocolate in a small metal bowl set over a pan of barely simmering water. Dip half of a poached apricot in the chocolate, letting excess drip off. Sprinkle some chopped pistachios over the chocolate half and return the apricot to the rack. Repeat with the remaining apricots. (You will have some melted chocolate left over.) Refrigerate until the chocolate has set, about 20 minutes.

Tips & Notes


Make Ahead Tip: Store in an airtight container, with wax paper between each layer, in the refrigerator for up to 1 week. carbohydrates; 0 g protein; Carbohydrate Servings: Nutrition 1 g fiber; 0 mg sodium; 1/2 Per candy: 43 calories; 1 107 mg potassium. Exchanges: 1/2 other g fat ( 0 g sat , 0 g mono ); carbohydrate 0 mg cholesterol; 9 g

Cranberry-Apricot Cream Cheese


About 1 1/3 cups Active Time: 10 minutes Total Time: 10 minutes 1/2 cup chopped dried apricots Ingredients 2 teaspoons freshly grated orange 8 ounces reduced-fat cream cheese zest 1/2 cup chopped dried cranberries

Preparation
1. Blend cream cheese, cranberries, apricots and orange zest in a small bowl. cholesterol; 10 g Carbohydrate Servings: Nutrition carbohydrates; 2 g protein; 1/2 Per 2-tablespoon serving: 1 g fiber; 65 mg sodium; Exchanges: 1/2 fruit, 1 fat 80 calories; 4 g fat ( 2 g sat 104 mg potassium. , 1 g mono ); 12 mg

Chocolate-Hazelnut Cake

12 servings Active Time: 1 hour Total Time: 2 1/2 hours

Ingredients
Cake

1/2 cup chopped pitted dates 1/2 cup unsweetened cocoa powder, natural or Dutch-process 1 teaspoon instant coffee granules 1/2 cup boiling water 1/2 cup chopped hazelnuts, plus 2 tablespoons for garnish 2 slices firm white sandwich bread, crusts trimmed 1/3 cup all-purpose flour 1/4 teaspoon salt 2/3 cup sugar, divided 2 tablespoons canola oil

1 teaspoon vanilla extract 1 large egg 3 large egg whites, or 2 tablespoons dried egg whites, reconstituted according to package directions 1/3 cup unsweetened cocoa powder 2 ounces bittersweet (not unsweetened) chocolate, finely chopped (1/3 cup) 1 tablespoon corn syrup 1 teaspoon instant coffee granules 1/4 cup boiling water 1/2 teaspoon vanilla extract 1 cup confectioners' sugar

Glaze

Preparation
1. To prepare cake: Preheat oven to 350F. Coat a 9-inch round cake pan with cooking spray. Line the bottom with parchment or wax paper. 2. Combine dates, cocoa and instant coffee in a small bowl. Add boiling water and stir until the cocoa has dissolved. Cover and let stand until the dates have softened and the mixture has cooled to room temperature, about 20 minutes. 3. Meanwhile, spread hazelnuts in a shallow baking dish and bake until fragrant and lightly toasted, 5 to 10 minutes. Transfer to a plate and let cool. 4. Grind bread into fine crumbs in a food processor. Measure to make sure you have 1/2 cup. Transfer to a large bowl. (No need to wash the workbowl between steps.) 5. Place 1/2 cup of the hazelnuts in the food processor. Add flour and salt; process until the nuts are finely ground. Transfer to the bowl with the breadcrumbs. 6. Scrape the cooled date mixture into the food processor. Add 1/3 cup sugar, oil, vanilla and whole egg; process until smooth, stopping several times to scrape down the sides of the workbowl. Scrape the mixture into the bowl with the breadcrumbs and nuts. Mix gently with a rubber spatula. 7. Beat egg whites with an electric mixer in a clean large mixing bowl until soft peaks form. Gradually add remaining 1/3 cup sugar, beating until stiff, glossy peaks form. Add onefourth of the beaten whites to the batter and whisk until blended. Fold in the remaining whites with a rubber spatula just until blended. Scrape the batter into the prepared pan, spreading evenly. 8. Bake the cake until the top springs back when touched lightly, 25 to 35 minutes. Let cool in the pan on a wire rack for 5 minutes. Coat the rack with cooking spray and invert the cake onto it to cool completely. 9. Meanwhile, to prepare glaze: Combine cocoa, chocolate, corn syrup and instant coffee in a medium bowl. Add boiling water and stir with a wooden spoon until the chocolate has melted and the mixture is smooth. Stir in vanilla. Gradually add confectioners sugar (to the chocolate mixture), beating with an electric mixer, slowly at first, then gradually increasing speed, until the glaze is smooth and thickened. (The mixture may seem lumpy at first, but it will smooth out.) Cover with plastic wrap and let sit at room temperature

until the mixture is set, about 30 minutes. 10. To finish the cake, place it bottom-side up on a serving plate. Place several strips of wax paper under the bottom edge to protect the plate from drips. Spoon on glaze and spread it evenly over the top and sides of the cake with an icing spatula or knife. Arrange the remaining 2 tablespoons hazelnuts around the top outside edge. Discard the wax paper before serving.

Tips & Notes


Make Ahead Tip: Prepare through Step 8. Store well wrapped at room temperature for up to 1 day or freeze for up to 3 months. | Equipment: 9-inch round cake pan 4 g fiber; 86 mg sodium; Carbohydrate Servings: Nutrition 212 mg potassium. 1 Per serving: 234 calories; Nutrition Bonus: 15% dv Exchanges: 2 other 9 g fat ( 2 g sat , 5 g mono fiber. carbohydrate, 1 1/2 fat ); 18 mg cholesterol; 38 g carbohydrates; 5 g protein;

Chocolate Tart with Hazelnut Shortbread Crust


10 servings Active Time: 45 minutes Total Time: 1 3/4 hours 3/4 cup low-fat milk Ingredients 2 large egg yolks Crust 2 1/2 tablespoons plus 1/4 cup sugar, 1 cup whole-wheat pastry flour divided 1/4 cup all-purpose flour 1 tablespoon all-purpose flour 1/2 cup hazelnuts 2 ounces unsweetened chocolate, 1/4 cup sugar finely chopped 1/2 teaspoon salt 1 tablespoon coffee liqueur, such as 4 tablespoons cold unsalted butter, Kahlua (optional) cut into small pieces 4 dried egg whites (see Ingredient 2 tablespoons hazelnut oil, or canola Note), reconstituted according to oil package directions (equivalent to 2 1 tablespoon ice water egg whites) Filling 1/8 teaspoon cream of tartar 1 1/2 teaspoons unflavored gelatin 1 tablespoon water

Preparation
1. Preheat oven to 400ºF. 2. To prepare crust: Coat a 9-inch tart pan with cooking spray. Combine whole-wheat pastry flour, 1/4 cup all-purpose flour, hazelnuts, 1/4 cup sugar and salt in a food processor; process until the nuts are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add oil and ice water and pulse just until incorporated. Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust. 3. Bake the crust until set and the edges are beginning to brown, about 15 minutes. Let cool on a wire rack. 4. To prepare filling: Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you prepare the rest of the filling.

5. Heat milk in a medium saucepan over medium heat until steaming (but not boiling); remove from the heat to cool slightly. 6. Whisk egg yolks, 2 1/2 tablespoons sugar and 1 tablespoon flour in a medium bowl until combined. Gradually whisk in 1/2 cup of the hot milk. Whisk the egg yolk mixture into the pan with the remaining hot milk. Return to the heat and cook, stirring constantly, until the mixture thickens enough to coat the back of a spoon (do not boil), about 1 minute. Remove from the heat; whisk in chocolate until completely melted. Whisk in the softened gelatin and coffee liqueur (if using) until smooth. 7. Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 1/4 cup sugar and beat until stiff peaks form, 3 to 5 minutes. Gently fold the chocolate custard into the egg whites until blended. Spoon the filling into the crust; smooth the top with the back of a spoon and chill, uncovered, until set, about 1 hour.

Tips & Notes


Make Ahead Tip: Loosely cover and refrigerate the tart for up to 1 day. | Equipment: 9inch tart pan (with or without removable bottom) Ingredient Note: Dried egg whites are pasteurizeda wise choice when making uncooked fillings. You'll find them in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions. 29 g carbohydrates; 6 g Carbohydrate Servings: Nutrition protein; 3 g fiber; 141 mg 2 Per serving: 268 calories; sodium; 117 mg Exchanges: 2 16 g fat ( 6 g sat , 7 g potassium. carbohydrates (other), 3 fat mono ); 55 mg cholesterol;

Chocolate Brownies
15 bars Active Time: 15 minutes Total Time: 1 1/4 hours

Ingredients

1 cup sifted cake flour 1/2 cup Dutch-process cocoa powder 1/2 teaspoon salt 1 1/2 cups packed light brown sugar

1/4 cup canola oil 1/4 cup buttermilk 1 large egg 2 large egg whites 2 teaspoons vanilla extract

Preparation
1. Preheat oven to 350F. Coat a 8-by-12-inch baking dish with cooking spray. Dust with a little flour, tapping out the excess, and set aside. 2. Whisk together flour, cocoa and salt in a small bowl. Beat together brown sugar, oil, buttermilk, egg, egg whites and vanilla in a large bowl with an electric mixer on high speed until smooth, making sure no lumps of brown sugar remain. Add the dry ingredients and beat on low speed just until blended. 3. Transfer the batter to the prepared baking dish. Bake just until a knife inserted in the center comes out clean, 25 to 30 minutes. 4. Let cool in the baking dish on a rack. Cut into 15 bars. Store at room temperature in an airtight container.

Nutrition
Per serving: 151 calories; 7 g fat ( 1 g sat , 1 g mono ); 14 mg cholesterol; 27 g

carbohydrates; 2 g protein; 1 g fiber; 94 mg sodium; 26 mg potassium.

Carbohydrate Servings: 2 Exchanges: 2 other carbohydrate, 1 fat

Mocha-Almond Biscotti
4 dozen biscotti Active Time: 25 minutes Total Time: 1 hour 25 minutes 1 teaspoon vanilla extract Ingredients 1 tablespoon unsweetened cocoa 1/2 cup whole unblanched almonds powder 2 cups all-purpose flour 2 teaspoons instant coffee powder 1 cup sugar 4 teaspoons water 1 teaspoon baking powder 1 ounce unsweetened chocolate, 1/2 teaspoon baking soda melted 1/4 teaspoon salt 1/2 teaspoon almond extract 2 large eggs 2 large egg whites

Preparation
1. Preheat oven to 325F. Lightly oil a baking sheet or coat it with nonstick cooking spray. 2. Spread almonds on a second baking sheet and bake for 12 to 14 minutes, or until lightly toasted. 3. Stir together flour, sugar, baking powder, baking soda and salt in a large bowl. Whisk together eggs, egg whites and vanilla in a small bowl and add to the dry ingredients; mix just until smooth. 4. Combine cocoa, instant coffee and water in a small bowl. Divide the dough in half. Add the cocoa mixture and melted chocolate to one half. Mix just until incorporated. Stir almond extract and the almonds into the other half. 5. Place half of the almond dough on a well-floured work surface. Pat into a 4-by-8-inch rectangle. Top with half of the chocolate dough. Roll up into a cylinder, then roll the cylinder back and forth to form a 14-by-1 1/2 inch log. Repeat with the remaining doughs. Place the logs on a prepared baking sheet. Bake until firm to the touch, 20 to 25 minutes. Transfer the logs to a rack to cool. Reduce the oven temperature to 300F. 6. Cut the logs diagonally into 1/2-inch-thick slices. Stand the slices upright on the baking sheet and bake for 40 minutes. Let cool before storing. carbohydrates; 1 g protein; Carbohydrate Servings: Nutrition 0 g fiber; 42 mg sodium; 1/2 Per biscotti: 50 calories; 1 18 mg potassium. Exchanges: 1/2 g fat ( 0 g sat , 1 g mono ); carbohydrate 9 mg cholesterol; 8 g