Recipes – Fall 2015 Issue | CDiabetes Online Magazine

Guilt-Free Chocolate Desserts

Marlene Koch — Thu, 17 Sep 2015 17:13:47 +0000

MOUTH WATERING RECIPES FOR PEOPLE WITH DIABETES AND THEIR FAMILIES

CHERRY-FILLED BLACK FOREST CUPCAKES
Makes 12 cupcakes

6 tablespoons?cocoa powder

3/4 cup granulated nocalorie?sweetener*

2 tablespoons?brown sugar

1/3 cup low-fat milk

1? teaspoons?vanilla extract

1 large egg

? cup light mayonnaise

1 cup all-purpose flour

1 teaspoon baking?powder

1 teaspoon?baking soda

? (20-ounce) can no-sugar-added (or light)?cherry pie filling

? teaspoon almond?extract

2 tablespoons?granulated nocalorie?sweetener*

1 recipe whipped?cream cheese frosting?(recipe on right)

12 teaspoons finely-grated or -shaved?dark chocolate

NUTRITION INFORMATION PER SERVING: (1 CUPCAKE)
cal. 160, total fat 6 g, (Sat. 2 g, Trans 0 g), cholesterol 25 mg, carbs 22 g, fiber 1 g, Sugars 7 g, protein 4 g, Sodium 280 mg
Exchanges: 1? carb, 1 fat

1. Preheat the oven to 325°F.?Line 12 muffin cups with?liners and spray with non-stick?cooking spray (alternately,?foil liners can be used and?do not require spraying).

2. Place cocoa powder in?a large bowl. Add ? cup?warm water and whisk until?smooth. Whisk in the next six?ingredients (sweetener through?mayonnaise), until mixture is?smooth. Gradually sift in flour,?baking powder and baking?soda and stir until well mixed.

3. Scoop ? cup of batter?into each muffin cup. Bake?for 13 minutes or until the?center springs back when?touched or a toothpick comes?out clean. While cupcakes are?baking, in a medium bowl,?combine the pie filling, almond?extract and 2 tablespoons?sweetener. Set aside.

4. Assemble cupcakes when cool,?and use an apple corer (or small?knife) to remove a plug from the?center of the cupcake. Spoon?three cherries with some of the?gel into the center of the cupcake.?Top with 2 tablespoons frosting?and dust with chocolate shavings.

WHIPPED CREAM CHEESE FROSTING FOR CUPCAKES

In a small bowl, with an electric?mixer on medium speed, beat?together 1/3 cup EACH reduced?fat tub-style and non-fat cream?cheeses and ? cup granulated?no-calorie sweetener* (or?6 packets). Slowly beat in?? cup of thawed light whipped?topping until just combined.

Using a rubber spatula carefully?fold in another ? cup whipped?topping (1? cups total).?* If using a baking blend such?as stevia-based Truvia Baking?Blend, use ? as much.

NUTRITION INFORMATION PER SERVING: (1 PUDDING CUP)
cal. 110, total fat 2.5 g,?(Sat. 2 g, Trans 0 g), cholesterol?0 mg, Sodium 350 mg, carbs 18 g,?fiber 1 g, Sugars 9 g, protein 3 g, Exchanges: 1 carb, ? fat

2. Slice strawberries using an egg?slicer (or by hand, lengthwise). Place?a blackberry in the center of each cup?of pudding. Starting at the center,?insert the strawberry slices, stem?end down, around the blackberry.?Insert a second layer, between the?empty spaces, to create flower effect.?Refrigerate for at least 15 minutes,?and up to one day before serving.

MOLTEN CHOCOLATE LAVA CAKES
Makes 4 servings

3 ounces dark chocolate (2 1.45-ounce Hershey’s Special Dark bars or 6 squares from a 6.8-ounce bar)
1 tablespoon butter
2 tablespoons low-fat milk
1 teaspoon vanilla extract
3 large eggs, room temperature, separated, divided
2 tablespoons cocoa powder, preferably Dutch-processed
2 tablespoons all-purpose flour
1 tablespoon granulated sugar
1 tablespoon powdered sugar, optional, for dusting

1. Preheat oven to 400oF. Set oven rack to lower third of oven. Lightly spray four 6-ounce ramekins with cooking spray. Set aside.

2. Reserve either eight squares of chocolate from the small bars, or two from the large one. Place remaining chocolate in a medium, microwave-safe bowl with the butter and microwave on high for 60 seconds, or until chocolate is mostly melted. Remove and stir until smooth. Whisk in milk, vanilla and egg yolks until smooth. Sift in cocoa powder and flour and whisk to combine.

3. In a medium bowl, with an electric?mixer on high speed, beat the egg?whites until foamy. Gradually add?1 tablespoon sugar and beat to soft?peaks. Gently fold the egg whites into?the chocolate mixture to lighten, taking?care not to deflate the egg whites

4. Divide the batter among the ramekins.?If using the small chocolate bars, press?two squares into the center of each?cake. For the larger bar, cut one square?in half and press into each cake. Bake?for 8 to 9 minutes, or until tops are just?firm to the touch and the cakes still?jiggle slightly in center. Let cool for 2?minutes and serve immediately with a?dusting of powdered sugar, if desired.

NUTRITION INFORMATION PER SERVING: (1 LAVA CAKE)
cal. 210, total fat 12 g, (Sat. 7 g,?Trans 0 g), cholesterol 150 mg,?Sodium 85 mg, carbs 21 g, fiber?2 g, Sugars 15 g, protein 7 g
Exchanges: 1? carb, 1 lean?meat, 1? Fat

NUTRITION INFORMATION PER SERVING: (1 SLICE)
cal. 235, total fat 13 g,?(Sat. 4 g, Trans 0 g),?cholesterol 0 mg, carbs 28 g,?fiber 4 g, Sugars 14 g, protein?6 g, Sodium 280 mg
Exchanges:?2 carb, 2 fat

1. In a medium bowl, combine?the ice cream and peanut butter?until well mixed. Spoon the?mixture into the crust and smooth?the top. Drizzle the filling with?ice cream topping, and sprinkle?the pretzels over the pie.

2. Freeze for at least 2 hours?before serving. Let pie sit?at room temperature for?5 minutes before cutting and?garnishing with whipped?topping, if desired.

by Marlene Koch, RDN

Recipes from?Eat What You?Love Everyday,?200 all-new,?great-tasting?recipes low in?sugar, fat?and calories?by Marlene Koch.?Running Press,?Copyright ? 2014

The post Guilt-Free Chocolate Desserts appeared first on Fall 2015 Issue | CDiabetes Online Magazine.

Turkey Roulade

Cheryl Forberg, RD — Thu, 17 Sep 2015 12:31:03 +0000

healthy recipes from
chef cheryl forberg
OF NBC'S “THE BIGGEST LOSER”

1. Preheat oven to 350°F.

2. Place large piece of plastic?wrap on countertop. Place?turkey breast half on plastic and?cover. Cover with additional?plastic wrap. Using meat mallet,?pound turkey to rectangle about?9 X 6 inches, about ?-inch thick.

3. Remove plastic wrap?from top of turkey and spread?dressing evenly lengthwise over?surface, almost to edge. Roll?turkey lengthwise. With kitchen?twine, tie roulade lengthwise?once and in several places across?turkey. Discard plastic wrap.

4. In small bowl, mix together?spices. Rub canola oil over all?surfaces of roulade; rub spice?blend evenly over roulade.

5. Place roulade in shallow?roasting pan, then place in?oven. Roast for 45-60 minutes?or until internal temperature?measured with an instant-read?thermometer reads 155°F.

6. Remove roulade from oven?and let rest 15 minutes before?carefully removing twine and?slicing into 16 ? -inch slices.

Nutrition Information?per Serving:cal. 140, total fat 3.5 g, (Sat.?<1 g, Trans 0 g), cholesterol?65 mg, carbs 5 g, fiber 0 g,?Sugars 1 g, protein 22 g,?Sodium 150 mg

Cornbread and?dried fruit?dressing

Makes 6 cups

(enough for Turkey Roulade and 8 side dish servings).

4 cups cornbread cubes, dried

4 ounces lean Italian turkey sausage, casing removed

1 tablespoon grapeseed or olive oil

1 cup chopped yellow or white onions

? cup chopped celery

? cup chopped carrot

1 small garlic clove, crushed

4 each, dried apricots and pitted dried plums, coarsely chopped

? teaspoon dried thyme

? teaspoon dried sage

? teaspoon dried marjoram

1 cup fat-free, low-sodium chicken broth

? cup minced fresh parsley

? teaspoon salt

? teaspoon ground black pepper

cooking oil spray

1 egg, lightly beaten

Nutrition per (? cup) Serving:cal. 100, total fat 3.5 g, Saturated fat 1 g, cholesterol 30 mg, Sodium 310 mg, carbs 12 g, fiber 1 g, Sugars 4 g, protein 3 g

1. Preheat oven to 350°F.?Place cornbread cubes in?large bowl and set aside.

2. In small nonstick skillet, cook?sausage over medium-high heat,?crumbling and stirring until?browned and cooked through.?Drain well and set aside.

3. In large nonstick skillet, heat?canola oil over medium heat. Stir?in onions, celery and carrot; cook?5 minutes, stirring frequently. ?Add?garlic and cook for 1 minute longer,?but don’t allow garlic to brown. Stir?in sausage, apricots, plums, thyme,?sage, marjoram and ? cup broth.?Bring to a boil. Reduce heat and?simmer 3 minutes. Remove from?heat; pour vegetable mixture over?cornbread. Add parsley and stir well.?Season with salt and pepper. (Dressing?may be prepared to this stage a day?ahead and refrigerated, covered).

4. Whisk together egg and remaining?? cup broth and pour over cornbread?mixture, tossing well. Spray 2-quart?baking dish with canola oil cooking?spray (use larger baking dish if?not reserving dressing for Turkey?Roulade) and transfer all but 1 ??cups of dressing to baking dish.?Cover dish with foil and set aside.

5. After Turkey Roulade has been?in oven 30 minutes, place covered?baking dish of dressing in oven.?After 15 minutes (or when internal?temperature of roulade, measured?with instant-read thermometer, is 155°F), remove roulade from oven?and remove foil from baking dish?with dressing. Continue baking?dressing for about 15 minutes?or until top begins to brown.

Holiday Rapini Sauté

1. Heat very large Dutch oven over medium-high?heat. Add canola oil to pan; add rapini, garlic?and salt. Toss well, reduce heat to medium-low?and cover. Cook for 10 minutes or until rapini?are tender, turning a few times while cooking.

2. Add roasted pepper and toasted?almonds, toss and serve.

3. Cook’s note: If your rapini is on the?bitter side, drizzle a tablespoon or so?of balsamic vinegar on top of it.

Nutrition Information?per Serving:
cal. 110, total fat 5 g, (Sat. 0 g, Trans 0 g),
cholesterol 0 mg, carbs 11 g, fiber <1 g,
Sugars 3 g, protein 7 g, Sodium 55 mg

Recipes adapted with permission from
A Small Guide For Losing Big: From the
Nutritionist for NBC’s The Biggest Loser,
by Cheryl Forberg, RD. Copyright
? 2014 Flavor First LLC.For more recipes and nutrition tips,
please visit www.cherylforberg.com

The post Turkey Roulade appeared first on Fall 2015 Issue | CDiabetes Online Magazine.