With so much temptation around at Easter, why not try some of the following recipes which taste delicious at a fraction of the calories you might otherwise be consuming!
Suitable for vegetarians V Suitable for home freezing F
LOW-FAT CHOCOLATE SURPRISE PUDDING
Approximately 175 calories per person and 2.9g fat (SERVES 8)
3 large eggs, separated
75g (3oz) caster sugar
25g (1oz) chocolate icing sugar
115g (4oz) self-raising flour
50g (2oz) cornflour
2 tablespoons black cherry jam
1 large baking apple, peeled, cored and sliced
1 Whisk the egg whites until stiff. Add the yolks and whisk in. Add the caster sugar and whisk, adding the icing sugar as you whisk, until all the sugar has dissolved.
2 Sift the self-raising flour with the cornflour. Fold half the flour into the egg and sugar mixture in a figure of eight action. When the flour is almost folded in, add the rest of the flour in the same way until the mixture is smooth. Set to one side.
3 Spoon the jam on the base of a lightly greased casserole dish. Place slices of apple in a spiral shape on top and place the remainder in the centre. Spoon the sponge mixture over the top.
4 Bake in a preheated oven at 180C, 350F or Gas Mark 4 for approximately 40 minutes or until golden brown. Leave to cool for a few minutes, then loosen with a palette knife and turn out onto a flat dish. Serve with low-fat custard (allow 50ml/2fl oz per person).
VALRHONA CHOCOLATE PUDDINGS
Contains Approximately 199 Calories Per Serving and 3.7g fat (Serves 6)
for the sponge:
115g (4oz) caster sugar
115g (4oz) virtually fat free fromage frais
2 eggs
75g (3oz) plain flour
1 teaspoon baking powder
25g (1oz) Valrhona cocoa powder
a little oil
for the topping:
12 tablespoons boiling water
6 teaspoons Valrhona cocoa powder
6 teaspoons soft dark brown sugar
fromage frais to serve
In a mixing bowl beat together the sugar, fromage frais and egg. Gradually mix in the sifted dry ingredients.
Lightly grease 6 teacups with a little oil, wiping out the excess with kitchen paper. Place enough sponge mixture in each cup until each is a third full.
Combine the topping ingredients and pour over the sponge mixture in each cup. Cook each pudding individually in a microwave for 1 minute on full power (stand the cup on a piece of kitchen paper). Allow each pudding to stand for 1 minute before turning out. Keep the puddings warm in the top of a vegetable steamer until all are cooked. Turn out onto individual plates and serve with virtually fat-free fromage frais.
CHOCOLATE MARBLE PUDDINGS
Serves 4. Per serving: 302 kcal/2.8g fat
115g (4 oz) Quark (low-fat cheese)
115g (4oz) caster sugar
1 egg yolk
2 egg whites
150g (5oz) plain flour
2 tsps baking powder
3 tblsps orange juice
1 tblsps Valrhona cocoa powder
1 Preheat oven to 180C, 350F, Gas Mark 4. Lightly grease 4 X 115g (4oz) ramekin dishes.
2 In a mixing bowl beat together the Quark, sugar and egg yolk until smooth. Beat in the flour and baking powder.
3 In a clean bowl whisk the egg whites until stiff and fold into the mixture.
4 In a small bowl gradually mix the orange juice into the cocoa powder to form a smooth paste. Pour the cocoa over the sponge mixture and stir to create a marbled effect.
5 Spoon into prepared dishes and bake in the centre of the preheated oven for 15-20 minutes until well risen and firm to the touch.
6 Serve hot with low-fat yogurt or fromage frais.
INDIVIDUAL APPLE CAKE
MAKES 4
336KCAL/3.7g FAT PER CAKE
PREPARATION TIME 15 MINUTES
COOKING TIME 20 MINUTES
Small baked bean tins make excellent individual cake tins. Try these fruity apple cakes, which are similar in flavour to malt loaf.
1 small eating apple, diced
110g (4oz) dark brown sugar
110g (4oz) Quark low-fat cream cheese
2 eggs
110g (4oz) self-raising flour
110g (4oz) mixed dried fruit
1 tsp mixed dried spice
1 Pre heat oven to 150ºC/300ºF/Gas Mark 4.
2 Lightly grease 4 x small ramekin dishes or 4 small baked bean tins with a little oil, then line using parchment paper.
3 Place the sugar and Quark in a mixing bowl and cream together. Add the eggs one at a time with a little flour, beating until smooth. Fold in the remaining ingredients, mixing well.
4 Divide into the 4 ramekins or tins, filling them ¾ full. Stand on a baking tray and bake for 20 minutes or until a skewer inserted into the centre of each cake comes out clean. Serve warm or allow to cool and serve sliced in half.
BANANA MERINGUE CAKE V
SERVES 8
1 SERVING 147KCAL/0.9g FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 1 ½ HOURS
4 egg whites
225 (8oz) caster sugar
1 tsp vanilla essence
2 large bananas
zest and juice of a lemon
110g (4oz) 0% fat Greek yogurt
icing sugar to dust
1 Pre-heat oven 150ºC/300ºF/Gas Mark 2.
2 Lightly grease 2x 20cm cake tins using butter spray. Cut strips of parchment paper to line the sides of the tins and 2 discs for the bases.
3 In a very clean bowl, whisk 4 egg whites until stiff. Using a dessert spoon, add the caster sugar one spoonful at a time at 10 second intervals keeping the mixer on high speed.
4 Carefully fold in the vanilla essence. Spoon into the two tins and level using a palette knife.
5 Bake in a cool oven for 1 ½ hours until dry on the outside. Turn off the oven and leave the meringues in until cool.
6 Remove the parchment paper from the meringues. Place one on a serving plate. Using a serrated knife, slice off the top to a level. Spread with the yogurt. Using a lemon zester remove the outer peel from the lemon and set aside. Cut the lemon in half and juice into a bowl. Slice the bananas into the lemon juice and toss well to coat. Lay the banana slices on the yogurt and place the second meringue on top. Scatter the lemon zest on top and dust with icing sugar.
CHOCOLATE LOAF CAKE V F
SERVES 8
1 SERVING 268KCAL/5g FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 40 MINUTES
A truly delicious, rich, low-fat chocolate cake. Its light texture makes an ideal base for a simple dessert covered with fresh fruit and low-fat yogurt.
225g (8oz) dark brown sugar
225g (8oz) Quark low fat cream cheese
4 eggs, beaten
180g (6oz) plain sponge flour
60g (2oz) Valrhona cocoa powder
2 tbsps semi skimmed milk
1 tsp baking powder
1 Pre-heat oven to150ºC/300ºF/Gas Mark 2.
2 Lightly grease and line a 450g (1lb) loaf tin using parchment paper.
3 In a large mixing bowl, cream together the sugar and cheese. Add the egg and flour a little at a time, beating well.
4 Stir in the cocoa powder, milk and baking powder and beat until smooth in consistency.
5 Spoon into a prepared tin and bake in the centre of a pre-heated oven for 30-40 minutes until well risen and firm to the touch. Allow to cool, remove from the tin and slice.
LOW-FAT DROP SCONES V F
MAKES 12
1 SCONE 36KCAL/0.12G FAT
PREPARATION TIME 10 MINUTES
COOKING TIME 20 MINUTES
These easy batter scones cook quickly in a non-stick frying or griddle pan or directly on top of an Aga. Delicious served warm with yogurt and honey.
110g (4oz) self-raising flour
pinch of salt
2 tsps caster sugar or sweetener
150ml (1/4 pint) skimmed milk
1 In a mixing bowl, sift the flour with the salt and sugar. Gradually mix in the milk to form a thick batter.
2 Lightly spray a non-stick pan with Fry Light. Pre-heat until hot. Drop small amounts of mixture into the pan. Cook over a moderate heat until bubbles show on the surface.
3 Carefully turn over and cook on the other side for a further 2 minutes. Repeat until all the mixture is used. Keep scones warm in a folded tea towel. Serve immediately.
CHERRY PINEAPPLE SCOOP
SERVES 4
1 SERVING 130KCAL/0.3G FAT
Preparation time 20 minutes
Cooking time 5 minutes
A great way to serve a simple fruit selection. Choose ripe pineapples by pulling a small leaf from the top. It should come away easily from a ripe fruit.
1 large pineapple
450g 1lb ripe black cherries
2 tablespoons icing sugar
1 Prepare the pineapple by slicing off the top with a sharp knife. Using a small-serrated knife, cut around the outside of the fruit 2cm (1in) from the edge.
2 Make 2-3 deep cuts across the pineapple and scoop out the centre as deep as you can. Chop the pineapple flesh into small pieces and place in a bowl.
3 Cut the cherries in half and remove the centre stone and mix with the pineapple. Pile the fruits back into the pineapple and cover with the lid.
4 Chill until required, then dust with icing sugar before serving.
VANILLA APRICOT CUSTARDS
SERVES 4
1 SERVING 209 KCAL/1.2G FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 15 MINUTES
Try these fruity custards as a dessert or teatime treat. Substitute the apricots for other fruits or lightly-stewed prunes.
225g (8oz) ready to eat apricots
1 tbsp caster sugar
2 tbsps custard powder
250ml (8floz) skimmed milk
1 vanilla pod
300g (11oz) low-fat Greek yogurt
2 egg whites
fresh mint to garnish
1 Place the apricots in a saucepan, cover with water and bring to the boil. Remove from heat and allow to cool slightly.
2 Pour into a food processor and blend until smooth.
3 In a bowl, mix together the sugar and custard powder with a little cold milk to form a smooth paste.
4 Place the vanilla pod on a chopping board. Using a sharp knife, split the pod lengthways down the centre. Scrape out the seeds and place with the pod in a saucepan with the milk.
5 Heat the milk until boiling, pour on to the custard powder and whisk well. Return to the pan and cook until the mixture starts to thicken. Remove from heat, cover with food wrap and allow to cool.
6 Once cold, beat the yogurt into the custard mixture and sweeten to taste with a little sugar if required. Whisk the egg whites to stiff peaks and gently fold into the mixture.
7 Spoon into individual glasses, layering with the apricots, and garnish with fresh mint.
Monday, 2 April 2007
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