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.
