Dessert Without The Guilt

Don't skip dessert! These cool, creamy treats are low-fat and low-calorie and taste so great that you'll never notice the difference. Each has 7 ingredients or fewer, and one doesn't even require cooking. Tangy Key Lime Pie is just right for those concerned with heart health. For a calcium boost, sample the Caramel Custard. If you're watching your sugar intake, try the Chocolate Parfaits. All are sure to please. -HOLLEY JOHNSON, M.S., R.D.

Key Lime Pie

MAKES 8 SERVINGS

PREP: 10 MIN., BAKE: 12 MIN.

Place the unbaked pie on a cookie sheet for easier removal from the oven.

1 (14-oz.) can fat-free sweetened condensed milk

¾ cup egg substitute

½ cup fresh lime juice

2 tsp. grated lime rind (about 2 limes)

1 (6-oz.) reduced-fat ready-made graham cracker crust

1 (8-oz.) container fat-free whipped topping, thawed

Garnishes: lime wedges, lime curls

1. Process first 4 ingredients in a blender until smooth. Pour mixture into piecrust.

2. Bake at 350° for 10 to 12 minutes or until golden. Let pie cool completely, and top with whipped topping. Garnish, if desired.

BARBARA PETIT

COLUMBIA, SOUTH CAROLINA

Per (1-slice) serving: Calories 290 (12% from fat); Fat 3.7g (sat 0.5g. mono 0g, poly 0g); Protein 7.4g; Carb 55.1g: Fiber 0.1g: Chol 3mg: iron 0.4mg; Sodium 185mg; Calc 143mg.

Caramel Custard

MAKES 10 SERVINGS

PREP: 5 MIN., COOK: 5 MIN., STAND: 5 MIN., BAKE: 1 HR., CHILL: 3 HRS.

The hot water bath helps insulate the custard from the direct heat of the oven and provides a more gentle environment for even baking.

½ cup sugar

2 egg yolks

1 large egg

1 (14-oz.) can fat-free sweetened condensed milk

1 (12-oz.) can evaporated fat-free milk

3 oz. [fraction one-third]-less-fat cream cheese, softened

1 Tbsp. vanilla extract

1. Cook sugar in an 8-inch round cake pan (with 2-inch sides) over medium heat, shaking pan occasionally, 5 minutes or until sugar melts and turns light golden brown. Remove pan from heat, and let stand 5 minutes. (Sugar will harden.)

2. Process egg yolks and next 5 ingredients in a blender until smooth. Pour mixture over caramelized sugar in pan. Cover mixture with aluminum foil.

3. Place cake pan in a broiler pan. Add hot water (150°) to pan to a depth of [fraction two-thirds] inch.

4. Bake at 350° for 1 hour or until a knife inserted in center of custard comes out clean. Remove cake pan from water bath; cool completely on a wire rack. Cover and chill at least 3 hours.

5. Run a knife around edge of pan to loosen; invert onto a serving plate.

Tip: The 8-oz. blocks of Va-less-fat cream cheese have marks on the packaging noting 1 oz. measurements. By using these marks, it is easy to measure the 3 oz. of cream cheese that you need for this recipe.

Per (1-slice) serving: Calories 220 (13% from fat); Fat 3.3g (sat 1.7g, mono 0.6g, poly 0.2g); Protein 7.7g; Carb 38.9g; Fiber 0g; Chol 75mg; Iron 0.3mg; Sodium 127mg; Calc 214mg.

Banana-Caramel Custard: Prepare custard recipe as directed, adding 1 medium-size ripe banana to egg yolk mixture in blender.

Per (1-slice) serving; Calories 231 (13% from fat); Fat 3.3g (sat Ug, mono 0.6g, poly 0.2g); Protein 7.8g; Carb 41.8g; Fiber 0.4g; Chol 75mg; Iron 0.3mg; Sodium 127mg; Calc 214mg.

Chocolate Parfaits

MAKES 6 SERVINGS

PREP: 20 MIN., CHILL: 1 HR.

We tried using both sugar-free instant and regular pudding mixes. To our surprise, we preferred the flavor of the sugar-free.

1 (1.4-oz.) package fat-free, sugar-free chocolate instant pudding mix

2 cups 1 % low-fat milk

½ cup light sour cream

1 (8-oz.) container fat-free frozen whipped topping, thawed and divided

¾ cup chocolate graham cracker crumbs (4 cracker sheets)

1 Tbsp. freshly grated chocolate

1. Whisk together first 3 ingredients in a bowl until blended and smooth. Fold in 1 ½ cups whipped topping.

2. Spoon 1 Tbsp. crumbs into each of 6 (4-oz.) glasses, and top with [fraction one-third] cup pudding mixture. Repeat layers with remaining crumbs and pudding mixture. Top each parfait evenly with remaining whipped topping and grated chocolate. Cover and chill at least 1 hour. MARGARET GROVES

NORTHPORT, ALABAMA

Per serving: Calories 196 (22% from fat); Fat 4.6g (sat 2.3g, mono 1.3g, poly 0.3g); Protein 4.9g; Carb 31.8g; Fiber 0.2g; Chol 10mg; Iron 0.7mg; Sodium 306mg; Calc 101mg.

Easy Blending

You can achieve creamy desserts by using your electric blender to combine the ingredients. Whipping everything together results in a smoother consistency and a silkier feel in your mouth. Quickly clean the appliance by processing warm tap water and a small amount of liquid detergent in the blender for a few seconds. Then rinse and dry.

Copyright Southern Progress Corporation Jul 2006
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