Low Carb Recipes

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Blueberry-Mango Upside-Down Cake

Mangoes and blueberries join forces with an extra-light ginger-and-orange cake in this up-tothe-minute adaptation of old-fashioned upside-down cake. If your daily meal plan allows, enjoy it with a small scoop of vanilla frozen yogurt. servingS: 12 (1 slice each) carbs per servinG: 25 g

Nutrition Facts per SLICE: 162 cal.

6 g total fat (4 g sat. fat) 17 mg chol.

147 mg sodium 25 g carb.

2 g dietary fiber 3 g pro.

DIABETES EXCHANGES: .5 starch 1 other carbohydrates 1 fat

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2 egg whites -1/3 cups whole wheat pastry flour 1 2 teaspoons baking powder 1 teaspoon finely shredded orange peel 1/2 teaspoon ground ginger 3 tablespoons packed brown sugar 2 tablespoons butter, melted 1 tablespoon water 2 cups peeled, pitted, and sliced fresh mangoes* or peaches 1/2 cup fresh blueberries 1/2 cup granulated sugar 1/4 cup butter, softened 1 teaspoon vanilla 2/3 cup fat-free milk

Vanilla frozen yogurt (optional) 1. Place egg whites in a medium bowl. Let stand at room temperature for 30 minutes. In a small bowl, stir together flour, baking powder, orange peel, and ginger; set aside.

2. Preheat oven to 350 degrees F. Grease a 9x1-1/2-inch round baking pan. In a small bowl, stir together brown sugar, the 2 tablespoons melted butter, and the water. Spread in prepared pan. Arrange mango slices over brown sugar mixture.

Sprinkle with blueberries.

3. Beat egg whites with an electric mixer on high speed until soft peaks form (tips curl). Gradually add 1/4 cup of the granulated sugar, beating until stiff peaks form (tips stand straight). Set aside.

4. In a large bowl, beat the 1/4 cup butter with an electric mixer on medium speed for 30 seconds. Beat in the remaining 1/4 cup granulated sugar and the vanilla.

Alternately add the flour mixture and milk, beating on low speed just until combined. Fold egg white mixture into batter; spoon over fruit in baking pan, spreading evenly.

5. Bake for 35 to 40 minutes or until a toothpick inserted near the center comes out clean. Cool cake in pan on a wire rack for 5 minutes.

6. Loosen side by running a knife around cake; invert onto serving plate. Cut into wedges. Serve warm. If desired, serve with frozen yogurt. *Note: If you can’t find good mangoes, substitute 2 cups refrigerated sliced mangoes. Rinse slices with cold water; drain and lightly pat dry with paper towels before using.

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Cherry-Chocolate Bread Puddings

Chocolate and cherries make a delicious addition to basic bread pudding. And we’ve added another twist by using whole grain bread, which produces a heartier pudding. servingS: 4 (1 pudding dish each) carbs per servinG: 25 g

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Nonstick cooking spray 2 cups firm-textured whole grain bread cubes (about 3 ounces) 3 tablespoons snipped dried tart red cherries 1 tablespoon toasted wheat germ 2/3 cup fat-free milk 1/4 cup semisweet chocolate pieces 1/3 cup refrigerated or frozen egg product, thawed 1 teaspoon finely shredded orange peel 1/2 teaspoon vanilla

Frozen light whipped dessert topping, thawed (optional)

Unsweetened cocoa powder (optional) Nutrition Facts per pudding dish: 147 cal.

4 g total fat (2 g sat. fat) 1 mg chol.

152 mg sodium 25 g carb.

3 g dietary fiber 7 g pro.

DIABETES EXCHANGES: 1.5 other carbohydrates .5 fat

1. Preheat the oven to 350 degrees F. Coat four 6-ounce individual soufflé dishes or custard cups with cooking spray. Divide bread cubes, cherries, and wheat germ among the dishes.

2. In a small saucepan, combine milk and chocolate. Cook and stir over low heat until the chocolate melts; remove from heat. If necessary, beat smooth with a wire whisk.

3. In a small bowl, gradually stir chocolate mixture into egg product. Stir in orange peel and vanilla. Pour mixture over bread cubes in the dishes. Press lightly with back of spoon to moisten bread.

4. Bake for 15 to 20 minutes or until the tops appear firm and a knife inserted near the centers comes out clean.

5. Serve warm. If desired, serve with whipped topping and sprinkle with cocoa powder. *Make-Ahead Directions: Prepare as directed through Step 3. Cover and chill for up to 2 hours. Preheat oven to 350 degrees F. Continue as directed in steps 4 and 5.

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Very Cherry Peach Cobbler

Waterloo, Iowa, resident Marin Karlin uses a tender biscuitlike topper to set off the ripe, juicy peaches and dark sweet cherries in this delectable recipe. servingS: 8 (about 3/4 cup each) carbs per servinG: 25 g

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Nutrition Facts per serving: 142 cal.

4 g total fat (2 g sat. fat) 34 mg chol.

77 mg sodium 25 g carb.

2 g dietary fiber 3 g pro.

DIABETES EXCHANGES: .5 starch 1 fruit 1 fat

1 pound peaches, halved, pitted, and sliced, or one 16-ounce package frozen unsweetened peach slices, thawed* 1 pound dark sweet cherries, pitted, or one 16-ounce package frozen dark sweet cherries, thawed* 1/4 cup cold water 4 teaspoons all-purpose flour 3/4 cup all-purpose flour 2 tablespoons sugar or sugar substitute** equivalent to 2 tablespoons sugar 1-1/2 teaspoons baking powder 2 tablespoons butter 1 egg, slightly beaten 3 tablespoons fat-free milk 1 teaspoon sugar or sugar substitute** equivalent to 1 teaspoon sugar 1/8 teaspoon ground cinnamon

Frozen fat-free whipped dessert topping, thawed (optional)

1. Preheat oven to 350 degrees F. Arrange sliced peaches and cherries in a 10inch quiche dish. In a small bowl, combine the water and the 4 teaspoons flour; pour over fruit.

2. For cobbler dough: In a medium bowl, combine the 3/4 cup flour, 2 tablespoons sugar, and the baking powder. Using a pastry blender, cut in butter until mixture resembles fine crumbs. Make a well in the center of the flour mixture; add egg and milk all at once. Stir just until moistened.

3. Drop dough by spoonfuls into 8 to 10 mounds on top of the fruit. In a small bowl, stir together 1 teaspoon sugar and the cinnamon; sprinkle over the dough.

4. Bake for 30 to 40 minutes or until a toothpick inserted into the topping comes out clean and fruit mixture is bubbly on edges. Cool slightly on a wire rack. Serve warm. If desired, serve with dessert topping. *Test Kitchen Tip: If using frozen fruit, thaw it completely but do not drain the fruit before adding to the quiche dish. **Sugar Substitutes: Choose from Splenda Granular or Sweet’N Low bulk or packets. Follow package directions to use product amounts equivalent to 2 tablespoons and 1 teaspoon sugar.

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Citrus-Sweet Potato Pie

The tender, oil-based crust complements this lemon-accented cousin of pumpkin pie. servingS: 12 (1 slice each) carbs per servinG: 21 g

Nutrition Facts per slice: 157 cal. (172, Oil Pastry) 6 g total fat (1 g sat. fat) 1 mg chol.

96 mg sodium 21 g carb. (25 g, with Oil Pastry) 1 g dietary fiber 4 g pro.

DIABETES EXCHANGES: 1 starch .5 other carbohydrates 1 fat

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1 recipe Oil Pastry 1-1/2 cups mashed, cooked, peeled sweet potatoes (about 2 medium) 1/4 cup sugar or sugar substitute equivalent to 1/4 cup sugar* 1 teaspoon vanilla 1/2 teaspoon finely shredded lemon peel 1 teaspoon lemon juice 1/4 teaspoon ground nutmeg 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, slightly beaten 1 cup evaporated fat-free milk

Frozen fat-free whipped dessert topping, thawed (optional)

Ground nutmeg (optional) 1. Preheat oven to 450 degrees F. Prepare Oil Pastry. On a well-floured surface, use your hands to slightly flatten dough. Roll dough from center to edge into a circle about 11 inches in diameter. To transfer pastry, wrap it around the rolling pin. Unroll pastry into 9-inch tart pan with a removable bottom or a 9-inch pie plate. Ease pastry into pan without stretching it.

Press pastry into fluted sides of tart pan and trim edges. (Or, if using a pie plate, crimp edge as desired.) Line pastry with a double thickness of foil. Bake for 8 minutes. Remove foil. Bake for 5 minutes more. Cool on a wire rack while preparing filling.

2. Reduce oven temperature to 350 degrees F. For filling: In a large bowl, stir together mashed sweet potatoes, sugar, vanilla, lemon peel, lemon juice, and the 1/4 teaspoon nutmeg. Add egg.

Beat lightly with a fork just until combined. Gradually add evaporated milk; stir until combined.

3. Pour filling into baked pastry shell. To prevent overbrowning, cover edge of pie with foil. Bake for 30 to 35 minutes or until a knife inserted near the center comes out clean and edges are puffed.

If necessary to allow pastry to brown, remove foil for the last 5 to 10 minutes of baking. Cool on a wire rack. Cover and refrigerate within 2 hours.

4. To serve, remove tart from pan or leave pie in pie plate. Cut tart or pie into wedges. If desired, serve with dessert topping and sprinkle with additional nutmeg.

Oil Pastry: In a medium bowl, stir together 1-1/3 cups all-purpose flour and 1/4 teaspoon salt. Add 1/3 cup cooking oil and 3 tablespoons fat-free milk all at once to flour mixture. Stir lightly with a fork. Form into a ball. *Test Kitchen Tip: If using a sugar substitute, we recommend Splenda Granular or Sweet’N Low bulk or packets. Be sure to use package directions to determine product amount equivalent to 1/4 cup sugar.

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Pick-Me-Up Bars

Whole wheat flour and dates provide a combination of fast carb energy along with slower carb energy to help pick you up and keep you energized. servingS: 24 (1 bar each) carbs per servinG: 20 g

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Nonstick cooking spray 3 tablespoons honey 1/4 cup orange juice 2 tablespoons lemon juice 1 8-ounce package pitted whole dates, snipped 2-1/2 cups white whole wheat flour or whole wheat flour 1/2 teaspoon baking soda 1/4 teaspoon baking powder 1/4 cup unsweetened applesauce 3 tablespoons pure maple syrup 2 egg whites 1 tablespoon canola or cooking oil Nutrition Facts per BAR: 89 cal.

1 g total fat (0 g sat. fat) 0 mg chol.

36 mg sodium 20 g carb.

2 g dietary fiber 2 g pro.

DIABETES EXCHANGES: 1 fruit .5 starch

1. Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with foil. Lightly coat foil with cooking spray; set aside. In a small bowl, combine the honey, orange juice, and lemon juice. Stir in the dates; set aside.

2. Combine the flour, baking soda, and baking powder in a large mixing bowl. In a second mixing bowl, combine applesauce, syrup, egg whites, and oil. Add applesauce mixture to the flour mixture. Beat with an electric mixer until just combined (mixture will be crumbly). Stir in date mixture. Spoon batter in the prepared baking pan; press evenly into pan with fingers or the back of the spoon.

3. Bake for 12 to 15 minutes or until a toothpick inserted near the center comes out clean. Cool bars on a wire rack. Remove bars from pan by lifting the edges of the foil. Cut into 24 bars. *Test Kitchen Tip: To store, wrap and freeze individual bars. Thaw before eating.

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Raspberry-Mint Swirl Cheesecake

This diabetic-friendly cheesecake skips the crust and mixes yogurt cheese with the usual cream cheese to decrease fat. servingS: 12 (1 slice and 1-1/2 tablespoons sauce each) carbs per servinG: 20 g

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5 cups plain low-fat or fat-free yogurt* -3/4 teaspoons unflavored gelatin 3 1/2 cup fat-free milk 2 sprigs fresh mint 1 cup fresh red raspberries 3 tablespoons sugar or sugar substitute** equivalent to 3 tablespoons sugar 1 8-ounce package reduced-fat cream cheese (Neufchâtel), softened 1/3 cup sugar or sugar substitute** equivalent to 1/3 cup sugar 1 teaspoon vanilla 1 recipe Raspberry Sauce

Fresh raspberries (optional)

Fresh mint leaves (optional) Nutrition Facts per serving: 169 cal.

6 g total fat (4g sat. fat) 21 mg chol.

153 mg sodium 20 g carb.

2 g dietary fiber 9 g pro.

DIABETES EXCHANGES: 1 other carbohydrates .5 milk 1 fat

1. For yogurt cheese: Line a yogurt strainer, sieve, or a small colander with three layers of 100-percent-cotton cheesecloth or a clean paper coffee filter. Suspend lined strainer, sieve, or colander over a large bowl. Spoon yogurt into the strainer, sieve, or colander. Cover with plastic wrap. Refrigerate for 24 hours. Remove from refrigerator. Discard liquid. Set yogurt cheese aside.

2. In a small saucepan, sprinkle 2-1/2 teaspoons of the gelatin over the milk; let stand for 5 minutes. Bruise mint sprigs by pressing with the back of a spoon; add to saucepan. Heat and stir milk mixture over low heat just until gelatin is dissolved.

Remove from heat. Cool for 15 minutes. Remove and discard mint sprigs; set aside.

3. Place the 1 cup raspberries in a food processor or blender. Cover and process or blend until smooth. To strain seeds, see Raspberrry Sauce, below. Transfer raspberry puree to another small saucepan. Stir in the 3 tablespoons sugar.

Sprinkle remaining 1-1/4 teaspoons gelatin over raspberry mixture; let stand for 5 minutes. Heat and stir raspberry mixture over low heat just until gelatin is dissolved. Remove from heat; cover and chill for 15 minutes.

4. In a large bowl, beat cream cheese with an electric mixer on medium speed until smooth. Beat in yogurt cheese, the 1/3 cup sugar, and the vanilla until smooth. Gradually beat in milk mixture. Add 1/2 cup of the cream cheese mixture to the raspberry mixture; stir until well mixed. Set aside.

5. Spoon half of the white cream cheese mixture into a 7- to 8-inch springform pan. Spoon half of the raspberry mixture into mounds over white cream cheese mixture. Using a narrow, thin-bladed metal spatula or a table knife, swirl raspberry mixture into white mixture. Repeat layering remaining white cream cheese mixture and raspberry mixture. Cover and chill for 24 hours. continued

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Raspberry-Mint Swirl Cheesecake

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6. To serve, using a small sharp knife, loosen cheesecake from side of springform pan; remove side of pan. Cut cheesecake into wedges. Drizzle Raspberry Sauce on 12 dessert plates. Place cheesecake wedges atop sauce on plates. If desired, garnish with fresh raspberries and fresh mint leaves.

Raspberry Sauce: Place 2 cups fresh raspberries in a blender or food processor. Cover and blend or process until smooth. Press mixture through a fine mesh sieve; discard seeds. *Test Kitchen Tip: Be sure to use a brand of yogurt that contains no gums, gelatin, or fillers. These ingredients may prevent the whey from separating from the curd to make yogurt cheese. *Sugar Substitutes: Choose from Equal Spoonful or packets or Sweet’N Low bulk or packets. Follow package directions to use product amount equivalent to 3 tablespoons and 1/3 cup sugar. Nutrition Facts per serving with substitute: same as above, except 137 cal., 12 g carb. Exchanges: 0.5 other carb.

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Roasted Mango with Coconut

The simple topping creates a spicy, candylike coating. servingS: 4 (1 custard cup each) carbs per servinG: 20 g 2 medium ripe mangoes, seeded, peeled, and cubed 2 tablespoons flaked coconut 2 teaspoons finely shredded orange peel 2 teaspoons finely chopped crystallized ginger 1. Preheat oven to 350 degrees F. Place mango cubes in four 6-ounce custard cups. For topping, combine coconut, orange peel, and crystallized ginger in a small bowl. Sprinkle topping over mango cubes.

2. Bake about 10 minutes or just until topping begins to brown.

Nutrition Facts per CUSTARD CUP: 89 cal.

2 g total fat (1 g sat. fat) 0 mg chol.

14 mg sodium 20 g carb.

2 g dietary fiber 1 g pro.

DIABETES EXCHANGES: .5 fat 1 fruit

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Cherry-Apricot Freeze

This colorful frozen treat can be stored up to 1 month in the freezer. That means no wasted leftovers! servingS: 12 (3/4 cup each) carbs per servinG: 24 g

Nutrition Facts per serving: 95 cal.

0 g total fat (0 g sat. fat) 0 mg chol.

4 mg sodium 24 g carb.

2 g dietary fiber 1 g pro.

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1-1/2 cups water 1/4 cup sugar 1 15-ounce can pear halves (juice pack) 1 15-ounce can unpeeled apricot halves in light syrup, rinsed, drained, and chopped 1 6-ounce can frozen pineapple juice concentrate, thawed (3/4 cup) 3/4 cup water 1/2 of a 10-ounce jar maraschino cherries, drained and halved

1. In a medium saucepan, combine 1-1/2 cups water and the sugar; bring to boiling, stirring occasionally to dissolve sugar. Boil, uncovered, 1 minute. Remove from heat.

2. Meanwhile, drain pears, reserving juice. Chop pears. Stir chopped pears, reserved pear juice, and the remaining ingredients into the saucepan. Transfer mixture to a 2-quart freezer container. Cover and freeze for 8 hours or until firm, stirring occasionally to distribute fruit. Store in freezer up to 1 month.

3. To serve, let stand at room temperature about 1 hour. Scrape mixture into dessert dishes.

DIABETES EXCHANGES: 1 other carbohydrates .5 fruit

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Fresh Figs with Yogurt and Honey

If you’re more familiar with figs in dried form (as part of a cookie treat, maybe), then it’s time you tried the sweet flavor of a fresh fig, available summer through early fall. servingS: 2 (about 2/3 cup each) carbs per servinG: 24 g

Nutrition Facts per serving: 157 cal.

4 g total fat (1 g sat. fat) 7 mg chol.

80 mg sodium 24 g carb.

2 g dietary fiber 7 g pro.

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8 ounces plain yogurt 6 fresh figs, halved lengthwise (cut larger figs into quarters) 2 tablespoons coarsely chopped walnuts, lightly toasted 2 teaspoons honey Finely shredded lemon peel (optional)

1. For yogurt cheese: Line a yogurt strainer, sieve, or a small colander with three layers of 100-percent-cotton cheesecloth or a clean paper coffee filter. Suspend lined strainer, sieve, or colander over a large mug. Spoon yogurt into the strainer, sieve, or colander. Cover with plastic wrap. Refrigerate for 24 hours. Remove from refrigerator. Discard liquid.

2. Gently stir together yogurt cheese, figs, and nuts. Spoon into two bowls.

Drizzle each serving with honey and, if desired, sprinkle with lemon peel.

DIABETES EXCHANGES: 1 fruit .5 milk 1 fat

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Mocha Cake with Berries

Espresso coffee powder and bittersweet chocolate make this dense cake extra rich. servingS: 12 (1 slice cake, 2 tablespoons topping, and 2 tablespoons berries each) carbs per servinG: 24

Nutrition Facts per serving: 152 cal.

5 g total fat (3 g sat. fat) 34 mg chol.

31 mg sodium 24 g carb.

2 g dietary fiber 4 g pro.

DIABETES EXCHANGES: 1.5 other carbohydrates 1 fat

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Nonstick cooking spray 3/4 cup sugar 1/2 cup water 1 tablespoon instant espresso coffee powder or 2 tablespoons instant coffee powder 3 ounces bittersweet or semisweet chocolate, chopped 2 egg yolks 1 teaspoon vanilla 1/2 cup unsweetened cocoa powder 1/3 cup all-purpose flour 1/4 teaspoon baking powder 5 egg whites

Unsweetened cocoa powder (optional) 1/2 of an 8-ounce container frozen light whipped dessert topping, thawed 1-1/2 cups fresh raspberries, blackberries, and/or blueberries 1. Preheat oven to 350 degrees F. Lightly coat a 9-inch springform pan with cooking spray; set aside. In a medium saucepan, stir together sugar, the water, and espresso powder. Cook and stir over medium-low heat until the sugar dissolves and mixture almost boils. Stir in the chocolate until melted. Remove from heat. Place egg yolks in a small bowl. Gradually stir the chocolate mixture into egg yolks; stir in vanilla (mixture may appear slightly grainy). Set aside.

2. In a medium bowl, stir together the 1/2 cup cocoa powder, the flour, and baking powder. Stir in chocolate-egg yolk mixture until smooth. In a large bowl, beat egg whites with an electric mixer on medium speed until stiff peaks form (tips stand straight). Stir a small amount of the beaten egg whites into the chocolate mixture to lighten. Fold chocolate mixture into remaining egg whites. Spread in the prepared pan.

3. Bake about 30 minutes or until the top springs back when lightly touched. Cool in pan on a wire rack for 10 minutes. Loosen and remove side of pan. Cool completely. (Cake may fall slightly but evenly during cooling.)

4. To serve, cut cake into wedges. If desired, sprinkle dessert plates with additional cocoa powder. Transfer wedges of cake to dessert plates. Top with whipped topping and berries.

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Chocolate Bread Pudding Soufflés

As with most soufflés, these show-stopping chocolate desserts should be served as soon as they come out of the oven. servingS: 8 (1 soufflé each) carbs per servinG: 23 g

Nutrition Facts per SOUFFLE: 153 cal.

4 g total fat (1 g sat. fat) 81 mg chol.

137 mg sodium 23 g carb.

0 g dietary fiber 6 g pro.

DIABETES EXCHANGES: .5 fat 1.5 starch

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Nonstick cooking spray

Sugar 1/4 cup sugar 3 tablespoons unsweetened cocoa powder 1/2 teaspoon ground cinnamon 1-1/3 cup fat-free milk 1/2 teaspoon vanilla 1-1/2 cups dry French bread cubes (crusts removed) 1 tablespoon margarine or butter 2 tablespoons all-purpose flour 3 egg yolks 3 egg whites 3 tablespoons sugar 1. To attach foil collars to eight 5-ounce soufflé dishes, fold eight 12x4-inch strips of foil in half lengthwise. Lightly coat one side of each strip with cooking spray; sprinkle each with 1/4 teaspoon sugar. Place collars inside ungreased soufflé dishes, sugar side toward the center, extending 1 inch above dishes. Secure with tape or a piece of 100-percent-cotton string. Set soufflé dishes aside.

2. In a medium bowl, stir together the 1/4 cup sugar, the cocoa powder, and cinnamon; add 2/3 cup of the milk and the vanilla. Stir in bread cubes; set aside.

3. In a small saucepan, melt margarine. Stir in flour. Add remaining 2/3 cup milk.

Cook and stir until thickened and bubbly. Remove from heat. In a large mixing bowl, beat egg yolks for 5 minutes or until thick and lemon-colored. Gradually stir in flour mixture; stir in bread mixture.

4. Wash beaters thoroughly. In a large mixing bowl beat egg whites until soft peaks form (tips curl). Gradually add the 3 tablespoons sugar, beating until stiff peaks form (tips stand straight). Fold bread mixture into beaten egg whites. Divide among prepared soufflé dishes.

5. Bake in a 350 degrees F oven for 20 to 25 minutes or until a knife inserted near centers comes out clean. Serve immediately.

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Gingered Mango-Pineapple Crisp in Wonton Cups

Wontons provide a flaky pastry for these tiny tarts without adding a lot of fat or carbohydrates. servingS: 12 (1 wonton cup each) carbs per servinG: 21 g

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Nonstick cooking spray 24 wonton wrappers (each 3-1/2 inches square) 1 medium mango, seeded, peeled, and cut into 1/2-inch cubes (about 1-1/4 cups) 1 20-ounce can pineapple tidbits (juice pack), drained 1/4 cup macadamia nuts, chopped 3 tablespoons all-purpose flour 2 tablespoons crystallized ginger, chopped 2 tablespoons sugar or sugar substitute** equivalent to 2 tablespoons sugar 1/8 teaspoon salt 2 tablespoons butter

Light whipped dessert topping (optional) Nutrition Facts per WONTON CUP: 123 cal.

4 g total fat (1 g sat. fat) 6 mg chol.

76 mg sodium 21 g carb.

1 g dietary fiber 2 g pro.

DIABETES EXCHANGES: .5 fat 1.5 other carbohydrates

1. Preheat oven to 375 degrees F. Lightly coat twelve 2-1/2-inch muffin cups with nonstick cooking spray. Press 2 wonton wrappers into each muffin cup, staggering corners of the wonton wrappers.

2. In a medium bowl, gently stir together mango and pineapple. Divide mango mixture among wonton-lined muffin cups.

3. In a small bowl, combine nuts, flour, ginger, sugar, and salt. Using a pastry blender, cut butter into the nut-flour mixture to make coarse crumbs. (Or use two knives, cutting through the mixture at cross angles.) Top fruit with the nut mixture.

4. Bake for 20 to 25 minutes or until edges of wontons are golden brown and filling is bubbly. Cool in muffin cups 5 minutes; remove to wire rack to cool slightly. Serve warm. (Do not hold longer than 2 hours.) If desired, top individual servings with whipped topping. *Test Kitchen Tip: Look for crystallized ginger in the baking aisle of your supermarket. If it’s not available, substitute 2 teaspoons grated fresh ginger or 1/2 teaspoon ground ginger. **Test Kitchen Tip: If using substitute, we recommend Equal Spoonful, Splenda granular, or Sweet’N Low. Be sure to use package directions to determine product amount equivalent to 2 tablespoons sugar. Nutrition Facts per serving with substitute: 131 cal., 4 g total fat (1 g sat. fat), 6 mg chol., 76 mg sodium, 23 g carbo., 1 g dietary fiber, 2 g pro.

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Italian Cheesecake

Beaten egg whites lightens the ricotta cheese filling for this luscious cherry- and citron-laced cheesecake. servingS: 16 (1 slice each) carbs per servinG: 23 g

Nutrition Facts per slice: 181 cal.

7 g total fat (4 g sat. fat) 122 mg chol.

169 mg sodium 23 g carbo.

1 g dietary fiber 8 g pro.

DIABETES EXCHANGES: 1 fat 1 lean meat 1.5 other carbohydrates

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3 tablespoons butter 2 tablespoons granulated sugar 3/4 cup finely crushed graham crackers 24 ounces low-fat ricotta cheese (23/4 cups) 8 egg yolks 1/2 cup granulated sugar or sugar substitute* equivalent to 1/2 cup sugar 1/2 cup candied citron, finely chopped 1 tablespoon finely shredded orange peel 1 teaspoon ground anise seeds 1 teaspoon vanilla 1/2 teaspoon ground cinnamon 6 egg whites 1/4 teaspoon cream of tartar 1/4 cup granulated sugar or sugar substitute* equivalent to 1/4 cup sugar 12 maraschino cherries, coarsely chopped 1 teaspoon powdered sugar

Fresh rosemary sprigs (optional)

1. Preheat oven to 350 degrees F. For crust: In a small saucepan, melt butter.

Stir in the 2 tablespoons sugar. Add crushed graham crackers; mix well.

Press evenly into the bottom of a 10inch springform pan. Bake for 4 to 5 minutes or until lightly browned. Cool completely on a wire rack. Wrap bottom and outside of the crust-lined pan with heavy foil. Set aside. Reduce oven temperature to 300 degrees F. 2. In a very large bowl, whisk together ricotta cheese, egg yolks, the 1/2 cup sugar, the citron, orange peel, anise

seeds, vanilla, and cinnamon just until combined. In a large bowl, beat the egg whites and cream of tartar with an electric mixer on medium speed just until soft peaks form (tips curl).

Gradually add the 1/4 cup sugar, beating until combined (do not beat to stiff peaks). Fold the beaten egg whites into the ricotta mixture. Gently fold in maraschino cherries.

3. Pour cheese mixture atop crust.

Place springform pan in a large roasting pan. Place roasting pan on an oven rack. Pour boiling water around the springform pan to reach halfway up the side of the pan. Bake for 1-1/2 hours.

4. Remove springform pan from roasting pan. Carefully remove foil.

Cool cheesecake in springform pan on a wire rack for 15 minutes. Using a small sharp knife, loosen the cheesecake from the side of the pan; cool for 30 minutes more. Remove the side of the springform pan; cool cheesecake completely on wire rack.

Cover and chill for 4 to 24 hours before serving. Sprinkle top with the powdered sugar just before serving. If desired, garnish with fresh rosemary. *Sugar Substitutes: Choose Equal Sugar Lite. Follow package directions to use product amounts equivalent to 1/2 cup and 1/4 cup sugar.

Nutrition Facts per serving with substitute: same as above, except 164 cal., 18 g carbo. Exchanges: 1 other carbo.

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Apricot Baked Rice Pudding

This pleasantly sweet, Indian-style rice pudding is smooth and custardy with a hint of cardamom. Cardamom loses its flavor quickly, so purchase whole cardamom (look for the version that has been “decorticated”) and use it within a few months. servingS: 5 (1 pudding dish each) carbs per servinG: 22 g

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3 egg whites 1 egg 1-1/2 cups fat-free milk 1/4 cup sugar 1 teaspoon vanilla 2/3 cup cooked rice 2 tablespoons snipped dried apricots and/or golden raisins 1/4 teaspoon ground cardamom 1/4 teaspoon finely shredded orange peel (optional)

Slivered dried or fresh apricots (optional)

Nutrition Facts per pudding dish: 126 cal.

1 g total fat (0 g sat. fat) 44 mg chol.

84 mg sodium 22 g carb.

0 g dietary fiber 7 g pro.

1. Preheat oven to 325 degrees F. Combine egg whites, egg, milk, sugar, and vanilla in a medium mixing bowl. Beat until combined but not foamy. Stir in cooked rice, snipped apricots, cardamom, and, if desired, orange peel. Place five 6-ounce custard cups or soufflé dishes in a 3-quart rectangular baking dish. Divide rice mixture among dishes. Place baking dish on an oven rack. Pour boiling water into the baking dish around custard cups to a depth of 1 inch.

2. Bake for 40 minutes or until just set, stirring after 20 minutes. Serve warm or chilled. If desired, garnish with apricot slivers.

DIABETES EXCHANGES: 1.5 other carbohydrates .5 very lean meat

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Mocha Custards

If you look forward to a good cup of coffee at the end of a meal, you’ll flip over these captivating custards. For an alternate twist, top with fresh raspberries. servingS: 6 (1 custard cup each) carbs per servinG: 30 g

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2-1/4 cups fat-free milk 1/3 cup sugar 3 tablespoons unsweetened cocoa powder 1 tablespoon instant coffee crystals 3/4 cup refrigerated or frozen egg product, thawed 1-1/2 teaspoons vanilla

Frozen light whipped dessert topping, thawed (optional)

Coffee beans (optional)

Nutrition Facts per custard cup: 157 cal.

4 g total fat (2 g sat. fat) 146 mg chol.

94 mg sodium 21 g carb.

0 g dietary fiber 8 g pro.

1. Preheat oven to 325 degrees F. In a medium saucepan combine the milk, sugar, cocoa powder, and coffee crystals. Cook and stir just until cocoa and coffee are dissolved.

2. In a medium mixing bowl, gradually whisk hot mixture into egg product. Add vanilla. Place six 6-ounce custard cups in a 3-quart rectangular baking dish. Place on the oven rack. Pour egg mixture into the custard cups. Carefully pour boiling water around the custard cups into the baking dish to a depth of about 1 inch.

3. Bake in preheated oven for 30 to 35 minutes or until a knife inserted near the center comes out clean. Remove the custard cups from baking dish. Cool to room temperature. Chill in the refrigerator 2 to 24 hours. If desired, garnish with dessert topping and coffee beans.

DIABETES EXCHANGES: 1 other carbohydrates .5 milk .5 fat

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Tiramisu

This classic Italian coffee-flavored dessert (pronounced tih-rah-mee-SOO) gets a fabulous new health-conscious lease on life when fat-free or reduced-fat stand-ins replace some of the traditional high-fat ingredients. servingS: 15 (1 bar each) carbs per servinG: 22 g

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2 8-ounce cartons fat-free or light dairy sour cream 2 8-ounce packages reduced-fat cream cheese (Neufchâtel), softened 2/3 cup sugar 1/4 cup fat-free milk 1/2 teaspoon vanilla 1/2 cup strong coffee 2 tablespoons coffee liqueur or strong coffee 2 3-ounce packages ladyfingers, split 2 tablespoons sifted unsweetened cocoa powder

Unsweetened cocoa powder (optional)

White and/or dark chocolate curls (optional) Nutrition Facts per bar: 186 cal.

8 g fat (5 g sat. fat) 67 mg chol.

182 mg sodium 22 g carb.

0 g dietary fiber 5 g pro.

DIABETES EXCHANGES: 1.5 fat 1.5 other carbohydrates

1. In a large bowl, combine sour cream, cream cheese, sugar, milk, and vanilla.

Beat with an electric mixer on high speed until smooth. In a small bowl, combine the 1/2 cup coffee and the coffee liqueur.

2. Layer one package of the ladyfingers, cut sides up, in a 2-quart rectangular baking dish. Brush with half of the coffee mixture. Spread with half of the cream cheese mixture. Repeat with remaining ladyfingers, coffee mixture, and cream cheese mixture.

3. Sprinkle with the 2 tablespoons cocoa powder. Cover and chill for at least 4 hours or up to 24 hours. If desired, sprinkle serving platter with additional unsweetened cocoa powder. Cut dessert into squares; arrange on platter. If desired, garnish individual servings with chocolate curls.

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Apple-Pecan Upside-Down Cake

Leaving the peel on the apples not only saves time but adds fiber, which is a boon to your diet. servingS: 12 (1 slice each) carbs per servinG: 26 g

Nutrition Facts per slice: 176 cal.

7 g total fat (2 g sat. fat) 11 mg chol.

121 mg sodium 26 g carb.

2 g dietary fiber 3 g pro.

DIABETES EXCHANGES: 1.5 fat .5 fruit 1.5 other carbohydrates

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1/4 cup butter 1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs

Nonstick cooking spray 1 cup all-purpose flour 2 teaspoons ground cinnamon 1 teaspoon baking powder 1/4 teaspoon salt 1/2 cup packed brown sugar or brown sugar substitute* equivalent to 1/2 cup brown sugar 1/4 cup granulated sugar 1 teaspoon vanilla 1/2 cup coarsely ground toasted pecans 1/2 teaspoon finely shredded lemon peel 3 cups thinly sliced apples (such as Jonathan, Rome, or Golden Delicious) (about 1 pound) 12 thin apple slices (optional)

Frozen light whipped dessert topping, thawed (optional) 1. Let butter and egg product stand at room temperature for 30 minutes.

Meanwhile, line a 9x9x9-inch baking pan with foil. Coat foil with cooking spray; set aside. In a small bowl, stir together flour, cinnamon, baking powder, and salt; set aside.

2. Preheat oven to 350 degrees F. In a medium bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar and granulated sugar, beating on medium speed until combined and scraping bowl as needed.** Beat on medium speed for 2 minutes more. Beat in eggs

and vanilla. Add flour mixture; beat until combined. Stir in pecans and lemon peel.

3. Arrange the 3 cups apples in prepared pan; spoon pecan mixture over apples and spread evenly (batter will be thick and may not cover all the apple pieces).

4. Bake 25 to 30 minutes or until a toothpick inserted near the center comes out clean. Cool in pan on a wire rack for 5 minutes. Invert onto a serving platter; carefully remove foil. Serve warm. If using the thin apple slices, cook 12 apple slices in a small amount of boiling water about 1 minute or just until tender; drain well and pat dry with paper towels. Top individual servings of cake with the cooked thin apple slices and/or light whipped dessert topping. *Test Kitchen Tip: If using a brown sugar substitute, we recommend Sweet’N Low Brown or Sugar Twin Granulated Brown. Be sure to use package directions to determine product amount equivalent to 1/2 cup brown sugar. Nutrition Facts per serving with substitute: 144 cal., 7 g total fat (2 g sat. fat), 11 mg chol., 120 mg sodium, 18 g carbo., 2 g fiber, 3 g pro. Exchanges: 0.5 fruit, 0.5 other carb., 1.5 fat. **Test Kitchen Tip: If the brown sugar substitute is not blending in, let stand for 1 minute and then continue.

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Lattice-Topped Apple Pie

Apple pie has never been so quick to put together! Start by tossing unpeeled apples and spices in a dish. Make a quick lattice by simply topping the apple mixture with pastry strips rather than weaving like a traditional lattice. servingS: 8 (2/3 cup each) carbs per servinG: 26 g

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Nutrition Facts per serving: 152 cal.

5 g total fat (2 g sat. fat) 12 mg chol.

48 mg sodium 26 g carb.

3 g dietary fiber 2 g pro.

DIABETES EXCHANGES: .5 fat 1 fruit 1 other carbohydrates

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6 cups sliced cooking apples, such as Jonathan or Rome Beauty (about 2 pounds) 3 tablespoons sugar 1 teaspoon ground cinnamon 1 tablespoon cornstarch 1 recipe Whole Wheat Pastry Fat-free milk

1. In a 2-quart rectangular baking dish, arrange apples; set aside. In a small bowl, combine sugar and cinnamon; set aside 1 teaspoon of the mixture. Stir cornstarch into remaining sugar mixture. Sprinkle cornstarch mixture onto apples; toss to combine.

2. Preheat oven to 375 degrees F. On a lightly floured surface, flatten Whole Wheat Pastry dough. Roll dough from center to edges into a 10x5-inch rectangle.

Cut pastry lengthwise into nine 1/2-inch-wide strips. Carefully place 4 pastry strips lengthwise over apples, place remaining 5 pastry strips crosswise over the apples, spacing strips evenly to form a lattice-style crust. Trim pastry strips; tuck ends into dish. Brush pastry with milk, sprinkle with reserved sugar mixture.

3. Bake for 40 to 45 minutes or until apples are tender. Serve warm or cool. Makes 8 servings.

Whole Wheat Pastry: In a medium bowl, stir together 1/2 cup all-purpose flour, 1/4 cup whole wheat pastry flour or whole wheat flour, 2 tablespoons toasted wheat germ, and 1/8 teaspoon ground nutmeg. Use a pastry blender to cut in 3 tablespoons butter until mixture resembles coarse crumbs. Sprinkle 1 tablespoon cold water over part of mixture; toss with a fork. Push moistened dough to side of bowl. Repeat using 1 tablespoon cold water at a time until moistened (2 to 3 tablespoons total). Form dough into a ball.

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Peanut Butter Custards

Smooth and creamy, these two-tone desserts are rich in flavor but low in fat because they’re made with reduced-fat peanut butter and fat-free half-and-half. servingS: 6 (1 custard cup each) carbs per servinG: 21 g

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2 cups fat-free half-and-half 1/4 cup sugar or sugar substitute* equivalent to 1/4 cup sugar 1 envelope unflavored gelatin 1/4 cup reduced-fat creamy peanut butter 1/2 teaspoon vanilla 2 tablespoons dry roasted peanuts, chopped

Nutrition Facts per CUSTARD CUP: 171 cal.

6 g total fat (1 g sat. fat) 0 mg chol.

172 mg sodium 21 g carbo.

1 g dietary fiber 7 g pro.

1. In a medium saucepan, combine the half-and-half, sugar, and gelatin. Let stand for 5 minutes. Cook and stir over medium heat until gelatin is dissolved. Remove from heat. Add peanut butter and vanilla. Whisk until smooth. Pour into six 6ounce custard cups. Cover and chill about 3 hours or until set (mixture will separate into layers while chilling).

2. To serve, loosen edges and unmold onto individual dessert plates. Sprinkle with peanuts. *Sugar Substitutes: Choose from Splenda Granular or Sweet’N Low bulk or packets. Follow package directions to use product amount equivalent to 1/4 cup sugar. Nutrition Facts per serving with substitute: same as above, except 142 cal., 14 g carbo. Exchanges: 1 other carb.

DIABETES EXCHANGES: .5 high fat meat 1.5 other carbohydrates

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