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A Dozen Delectable Diabetes

Desserts


A Dozen Delectable Diabetes

Desserts Welcome to some of the most delicious and creative dessert recipes ever offered to people with diabetes! You’ll find wonderful combinations of ingredients and great flavors. The photographs say it all—these are satisfyingly scrumptious, easy-to-make desserts for those times when you allow yourself a splurge. And yes, they even include sugar. If eaten in small portions and balanced well with proteins, fats, and complex carbohydrates, you can go ahead and enjoy a bit of sweetness. Read on, then try them out. Compilation © 2010 RDA


Chock-Full Chocolate Chip Cookies

Mak es

5

Prep Time: 15 minutes Cook Time: 50 minutes

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en

1 1/2 cups whole-wheat pastry flour 1 cup whole oats, ground 1/3 cup cocoa powder 1 teaspoon baking soda 1/2 teaspoon salt 1 cup nonhydrogenated butter-replacement stick margarine 1/2 cup granulated sugar 1 cup packed light brown sugar 2 eggs 1 tablespoon vanilla extract 1 cup bittersweet chocolate chips (60% or higher cocoa content)

Per serving: 97 calories, 1 g protein, 12 g carbohydrates, 1 g fiber, 5 g fat, 2 g saturated fat, 7 mg cholesterol, 77 mg sodium

1 cup raisins 1 cup walnuts, coarsely chopped

1.

Preheat the oven to 350째F. In a medium bowl, whisk together the flour, oats, cocoa, baking soda, and salt.

3. Bake until browned, 10 minutes. Let cool on the baking sheet for 2 minutes, then transfer to a rack and let cool completely.

2. In a large bowl, with an electric mixer at medium speed, beat the margarine with the granulated and brown sugar until light and fluffy, 2 minutes. Add the eggs and vanilla and beat until smooth. Beat in the flour mixture until combined. Stir in the chocolate chips, raisins, and walnuts. Drop by teaspoons onto a baking sheet.

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Chocolate Fondue Ser v

es

10

Prep Time: 5 minutes Cook Time: 10 minutes

1 cup low-fat evaporated milk 1/4 cup sugar 1/4 cup cocoa powder 1 tablespoon vanilla extract 1/2 package (6 ounces) bittersweet chocolate chips (60% or higher cocoa content) Assorted fresh fruit, cut in bite-size pieces

Per serving: 128 calories, 3 g protein, 20 g carbohydrates, 1 g fiber, 5 g fat, 3 g saturated fat, 4 mg cholesterol, 33 mg sodium

1.

In a small saucepan, whisk together the milk, sugar, cocoa, and vanilla until well blended. Add the chocolate chips.

2.

Place over low heat and cook, stirring occasionally, until melted, 10 minutes. Pour into a fondue pot or small slow cooker set on low.

3.

Place fondue pot in the center of a platter and surround with fresh fruit and fondue forks for dipping.

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Carrot Cake with Cream Cheese Glaze

Ser v

es

12

Prep Time: 1 hour, 20 minutes Cook Time: 35 minutes

1/2 cup applesauce 2/3 cup granulated sugar 2 large eggs 2 tablespoons canola oil 1 teaspoon vanilla extract 1 1/4 cups whole-wheat pastry flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon salt 1 1/2 cups shredded carrots (3 large) 1/2 cup chopped walnuts 1 ounce low-fat cream cheese 2 tablespoons low-fat milk 2–3 tablespoons confectioners’ sugar

Per serving: 160 calories, 3 g protein, 23 g carbohydrates, 2 g fiber, 6 g fat, 1 g saturated fat, 37 mg cholesterol, 236 mg sodium

1.

2.

Preheat the oven to 350°F. Coat a 9-inch round cake pan with cooking spray. In a small bowl, whisk together the applesauce, sugar, eggs, oil, and vanilla. In a large bowl, whisk together the flour, baking soda, cinnamon, and salt. Make a well in the center, add the applesauce mixture, and stir just until blended. Stir in the carrots and walnuts. Pour the batter into the pan.

3. Bake until a wooden pick inserted in the center comes out clean, 35 minutes. Transfer to a rack and let cool for 10 minutes, then remove from the pan and let cool completely, 1 hour.

4.

Meanwhile, in a small bowl, whisk together the cream cheese and milk until well combined. Add 2 tablespoons confectioners’ sugar and whisk until smooth, adding more sugar if the glaze is too thin. Place the cake on a serving plate and drizzle with the glaze.

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Mixed Berry Tart Ser v

es

12

Prep Time: 2 hours, 20 minutes Cook Time: 40 minutes

1/4 cup ice water, without ice 3 tablespoons low-fat plain yogurt 1 cup whole-grain pastry flour 1/2 cup all-purpose flour 1 tablespoon + 1/3 cup sugar 1/4 teaspoon ground cinnamon 1/4 teaspoon salt 7 tablespoons nonhydrogenated butter-replacement stick margarine 5 cups mixed berries, such as blueberries, raspberries, and strawberries 2 tablespoons cornstarch 1 tablespoon lemon juice Confectioners’ sugar (optional)

1.

2.

Per serving: 165 calories, 3 g protein, 26 g carbohydrates, 3 g fiber, 7 g fat, 3 g saturated fat, 0 mg cholesterol, 128 mg sodium

In a measuring cup, whisk together the water and yogurt. In a food processor, combine the pastry and all-purpose flour, 1 tablespoon sugar, cinnamon, and salt. Add the margarine and pulse until the mixture resembles coarse crumbs. With the motor running, gradually add the yogurt mixture and process just until the ingredients come together. Gather the dough into a ball. Wrap in plastic and refrigerate for at least 2 hours. Preheat the oven to 350°F. In a large bowl, combine the berries, cornstarch, lemon juice, and 1/3 cup sugar and toss gently.

3.

Shape dough into 6 small balls. Roll out each ball on a lightly floured work surface to about a 6-inch circle. Using six 4-inch tartlet pans with removable bottoms, line the pans with the dough. Evenly distribute the fruit mixture into the pans.

4.

Bake until the filling is bubbling and crust is browned, 15 to 20 minutes. Transfer to a rack for 15 minutes. Remove from pans and cool completely. Each tartlet is 2 servings. Dust with confectioners’ sugar.

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Frozen Pineapple and Berry Slush

Ser v

6

Prep Time: 20 minutes (plus

1 1/2 hours for freezing fruit)

es

1 pint (2 cups) ripe strawberries, hulled 2 cups fresh pineapple chunks 1 cup ice cubes (about 8 large) 1/2 cup pineapple juice 2 tablespoons sugar, or to taste Sprigs of fresh mint

Per serving: 68 calories, 1g protein, 17 g carbohydrates, 2 g fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 1 mg sodium

1.

Freeze the fresh fruit ahead of time so the slush is extra thick. To prepare the fruit for freezing: Peel, core, and cut the pineapple into chunks and place in a plastic freezer bag or covered container. Slice the strawberries and place them in a separate plastic bag or container. Place the fruit in the freezer until very firm, at least 1 1/2 hours.

2. Place the ice cubes in a food processor or heavy-duty blender and pulse until they are finely crushed. Or, drop the ice cubes into a plastic bag and close; crush them with a rolling pin, then finish crushing them in a food processor or blender.

3.

Add the frozen strawberries and pineapple chunks, the pineapple juice, and sugar. Pulse on high just until blended, but not liquefied. Small pieces of fruit and ice should still remain.

4.

Taste and add a little more sugar if you wish. Process a few more seconds just until blended.

5.

Spoon the slush into 4 tall glasses and garnish each with a sprig of mint, if desired. Serve with long spoons.

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Saffron and Vanilla Grilled Fruit

Ser v

6

Prep Time: 15 minutes (plus

1 hour marinating)

es

Cook Time: 5 minutes

Marinade 1 small pinch saffron threads or 1/2 teaspoon ground saffron 1/4 cup hot water 1/4 cup fresh orange juice 1 tablespoon Marsala wine 1 teaspoon vanilla extract 1 teaspoon honey Salad 1/2 large papaya 1 large navel orange 1 large kiwifruit 1 large banana 1/2 cup seedless black or purple grapes

Per serving: 78 calories, 1 g protein, 19 g carbohydrates, 2 g fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 3 mg sodium

To serve (optional) 3 cups fat-free, sugar-free frozen vanilla yogurt

1.

2.

First, make the marinade. Heat a small, dry saucepan over high heat until hot, about 1 minute. Add the saffron and toast, stirring, until fragrant, about 30 seconds. Chop the saffron finely or place in a mortar and crush it with a pestle. Place the saffron in a medium bowl and add the hot water. Stir in the orange juice, Marsala wine, vanilla, and honey. Prepare the fruits, adding them to the marinade as you go. Peel the papaya, remove the seeds, and cut into bite-size chunks. Using a serrated knife, peel the orange, removing all the white pith; cut between the membranes and lift out the sections.

3. Peel and cut the kiwi into 6 wedges. Peel and cut the banana into bite-size chunks. Add the grapes. Stir gently to coat the fruit with marinade and marinate for 1 hour.

4.

Preheat the broiler or heat a grill pan on the stovetop. Pour the fruit and marinade into a shallow ovenproof dish. Spread out the fruit in an even layer. Broil until all the fruit is heated through, about 5 minutes. Or place the fruit in an even layer in a grill pan and cook until heated through, 5 minutes. Ladle the fruit into 6 dessert dishes. Serve warm with a ½ cup scoop of frozen yogurt.

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Citrus Soufflés Ser v

6

Prep Time: 30 minutes Cook Time: 15–20 minutes

es

Soufflés Cooking spray 6 tablespoons sugar, divided 5 egg whites 2 egg yolks 2 tablespoons flour 1 (8 ounce) container low-fat sour cream Zest of 1 lime Zest of 1 small orange Strawberry Coulis 1/2 pound ripe strawberries, halved 2 teaspoons sugar 2 teaspoons liqueur such as kirsch (optional) Confectioners’ sugar for dusting

Per serving: 150 calories, 7 g protein, 21 g carbohydrates, 1 g fiber, 5 g fat, 3 g saturated fat, 84 mg cholesterol, 74 mg sodium

1. Preheat the oven to 375°F. Coat 6 individ-

4.

Spoon the mixture into the prepared soufflé dishes and set them on a baking sheet. Bake until the soufflés have risen and are golden brown, about 15 to 20 minutes.

5.

Meanwhile, make the strawberry coulis: Puree the strawberries in a blender or food processor until smooth. Sweeten the sauce with 2 teaspoons sugar, then stir in the liqueur (if using).

6.

Serve the hot soufflés straight from the oven, dusted lightly with confectioners’ sugar. Serve the coulis on the side.

ual 7-ounce soufflé dishes with cooking spray, then coat lightly with sugar, shaking off the excess. Set the dishes aside.

2. Place the egg yolks, 2 tablespoons sugar, and the flour in a bowl and whisk together until light and creamy. Add the sour cream and the lime and orange zests, and whisk until thoroughly combined.

3. In a clean mixing bowl, whisk the egg whites until stiff peaks form. Add the remaining 4 tablespoons of sugar to the egg whites in a slow, steady stream while whisking. Carefully fold the whisked egg whites into the sour cream mixture.

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Pear and Red Currant Phyllo Lattice

Ser v

6

Prep Time: 25 minutes Cook Time: 15–20 minutes

es

Tart 3 sheets phyllo pastry (12 x 20 inches each) Butter-flavored cooking spray Filling 2 tablespoons red-currant jelly (or raspberry jam) 1 teaspoon lemon juice 3 medium ripe, firm pears 4 ounces red currants (or gooseberries) 1/2 cup ground almonds Per serving: 170 calories, 3 g protein, 28 g carbohydrates, 4 g fiber, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium

1.

Preheat the oven to 400°F and put a baking sheet in to heat. For the filling, place the red-currant jelly and lemon juice in a small saucepan and heat gently over medium heat until melted. Remove from the heat.

2.

Peel the pears and slice thinly. Add to the jelly glaze and toss gently to coat. Stir in the red currants.

3.

Lay out 2 sheets of phyllo on top of each other. (Keep the third sheet covered to prevent it from drying out.) Cut into quarters. Separate the 8 pieces and coat with cooking spray. Use them to line a 9-inch loose-bottomed tart pan, overlapping them slightly, scrunching and tucking in the edges.

4.

Sprinkle the ground almonds over the bottom of the lined tart pan. Top with the pear-and-red-currant mixture, spreading the fruit out evenly.

5.

Cut the remaining sheet of phyllo crossways in half and spray with cooking spray. Place one half on top of the other, then cut into 10 strips about 3/4 inch wide, trimming off excess pastry. Twist the doubled strips gently and arrange them in a lattice pattern over the filling, tucking in the ends neatly.

6.

Place the pan on the hot baking sheet and bake until the pastry is crisp and golden brown, about 15 to 20 minutes. Serve warm.

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Vanilla Angel Food Cake Ser v

es

12

Prep Time: 15 minutes Cook Time: 35 minutes

Cake 1 cup sifted cake flour 1/3 cup sugar 8 large egg whites, at room temperature 1 teaspoon cream of tartar 1/2 cup sugar 1/4 teaspoon salt 1 teaspoon pure vanilla extract Garnish 8 ounces strawberries, cut into quarters 8 ounces (1/2 pint) raspberries 8 ounces (1/2 pint) blueberries 1 container (8 ounces) light vanilla yogurt

Per serving: 133 calories, 4 g protein, 29 g carbohydrates, 2 g fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 96 mg sodium

1.

Preheat the oven to 350째F. Sift the flour and 1/3 cup sugar onto a large plate.

2.

Place the egg whites and cream of tartar in a large bowl and whisk until frothy. Combine 1/2 cup sugar and salt and whisk into egg whites in a slow, steady stream. Add vanilla extract, and whisk until the mixture forms stiff peaks.

3. Sift the flour mixture over the egg whites and fold in very gently with a large metal spoon until well blended.

4.

Spoon the mixture into an ungreased 10-inch tube pan, gently smoothing the top. Bake until golden brown and the center springs back when lightly touched, about 35 minutes.

5.

Invert the cake, still in the pan, onto a wire rack and leave to cool completely, upside down. When it is cool, slide a long knife around the side of the pan to loosen the cake, then invert it onto a serving plate. (The cake can be kept, wrapped in plastic or stored in an airtight container, for 1 to 2 days.)

6.

Just before serving, mix together the strawberries, raspberries, and blueberries. Spoon the fruit into the hollow in the center of the cake. Serve each slice with a dollop of vanilla yogurt.

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Black Forest Mousse Cake

Ser v

6

Prep Time: 20 minutes Bake Time: 25 minutes

es

Cake 1 cup all-purpose flour 1/2 cup granulated sugar 1/3 cup unsweetened cocoa 1/4 teaspoon salt 5 large egg whites 1 teaspoon vanilla extract 1 pound fresh Bing cherries, pitted and cut in half (1 1/2 cups) 1 tablespoon confectioners’ sugar Cream 4 ounces reduced-fat cream cheese, at room temperature 3 tablespoons low-fat sour cream

Per serving: 195 calories, 6 g protein, 42 g carbohydrates, 3 g fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 143 mg sodium

2 tablespoons cherry preserves

1.

Preheat the oven to 350°F and line a 9-inch round cake pan (2 inches deep) with parchment paper. Sift the flour, 1/4 cup of the granulated sugar, the cocoa, and salt on a piece of wax paper.

2.

Using an electric mixer on high, beat the egg whites in a clean, grease-free large bowl until soft peaks form. With the mixer running, beat in the remaining 1/4 cup of the granulated sugar, 1 tablespoon at a time, and the vanilla extract. Continue beating until the egg whites are glossy and smooth, and stand up in stiff peaks.

3.

Sift the flour-cocoa mixture over the egg whites and fold in gently with a wire whisk, just until the flour disappears. Do not overmix. Using a rubber spatula, lift the batter into the pan. Smooth out the surface, mounding it slightly in the center, then sprinkle the cherries evenly over the top of the cake.

4.

Bake the cake until a toothpick inserted into the center comes out with moist crumbs, about 25 minutes. Transfer the cake to a wire rack to cool slightly.

5.

Sprinkle the cake with the confectioners’ sugar before serving. If you wish, blend together all of the cream ingredients and serve each slice of the warm cake with a generous spoonful.

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Creamy Baked Custards Ser v

6

Prep Time: 40 minutes Cook Time: 30–35 minutes

es

Custards 2 cups 1% milk 1 vanilla bean, split 2 eggs 2 egg yolks 3 tablespoons sugar 1/2 teaspoon flour Compote 1 tablespoon sugar 1 pound fresh cherries, pitted 2 teaspoons cornstarch Per serving: 165 calories, 7 g protein, 25 g carbohydrates, 2 g fiber, 5 g fat, 2 g saturated fat, 145 mg cholesterol, 65 mg sodium

1.

Preheat the oven to 325°F. Place whole eggs, egg yolks, 3 tablespoons of sugar, and flour in a bowl; whisk together.

2.

Heat milk and vanilla bean over mediumhigh heat until almost boiling. Remove from heat, cover, and set aside for 15 minutes. Bring the milk back to a boil, remove vanilla bean, and slowly whisk the hot milk into the egg mixture. Strain the mixture and divide among six 4-ounce ramekins coated with cooking spray.

3. Set the ramekins in a shallow roasting pan and pour hot water into the pan halfway up the sides of the ramekins. Bake until lightly set, about 30 to 35 minutes. The custards should be slightly wobbly in the center. Cool on a wire rack and refrigerate.

4.

For the compote: Dissolve 1 tablespoon sugar and 6 tablespoons water in a saucepan over medium-high heat. Bring to a boil, reduce heat to low, and add cherries. Cover and simmer gently until cherries are tender, 4 to 5 minutes. With a slotted spoon, remove cherries to a small serving bowl.

5.

Mix cornstarch with 1 tablespoon cold water and stir into the cherry juices in the saucepan; bring to a boil, reduce heat to low and simmer, stirring until thickened, about 1 minute. Cool. Pour sauce over the cherries. Spoon some cherry compote over each custard, serving the rest on the side.

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Mocha Ricotta Tiramisu Ser v

4

Prep Time: 20 minutes

(plus 30 minutes chilling)

es

8 ladyfingers, halved 1 teaspoon instant espresso powder 1/2 cup boiling water 2 tablespoons coffee liqueur or brandy 1 teaspoon sugar 1 cup low-fat ricotta cheese 1 cup plain low-fat yogurt 1/4 cup sifted confectioners’ sugar 1 teaspoon vanilla extract 1 square (1 ounce) semi-sweet dark chocolate, grated

Per serving: 242 calories, 13 g protein, 36 g carbohydrates, 1 g fiber, 5 g fat, 4 g saturated fat, 42 mg cholesterol, 162 mg sodium

1. Break each of the ladyfingers into 3 pieces,

3.

Beat the ricotta with the yogurt, confectioners’ sugar, and vanilla extract until smooth and creamy. Pile on top of the soaked ladyfingers.

4.

Sprinkle the top of each dessert with grated chocolate. Cover and chill for at least 30 minutes (but no more than 3 to 4 hours) before serving.

then divide evenly among four 8-ounce glass tumblers or dessert glasses.

2.

Place the coffee in a glass measuring cup and add the boiling water. Add the liqueur or brandy and 1 teaspoon sugar, and stir to dissolve. Pour evenly over the ladyfingers. Leave to soak while you prepare the topping.

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Desserts  

Yummy low-cal desserts that Tracy sent me!

Desserts  

Yummy low-cal desserts that Tracy sent me!

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