Chocolate Not-Only-In-Your-Dreams Cake
Healthy Recipe by: Devin Alexander, chef and author of The Most Decadent Diet Ever! (Broadway Books, 2008).
Preheat the oven to 350 degrees.
Generously mist four 3½-inch-diameter ramekins with spray. Place them side by side in an 8 X 8-inch baking pan. Add water to the pan until it reaches halfway to the top of the ramekins.
Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites and brown sugar in a large mixing bowl until well combined. Add the cocoa powder, espresso and salt. Stir until just combined and no lumps remain. Divide evenly among the ramekins (each ramekin will be about 2/3 full).
Bake for 21 to 24 minutes, until the tops look silky and puff slightly and a toothpick inserted in the center comes out a bit wet.
Remove from the oven and carefully transfer the ramekins from the water bath to a cooling rack. Cool for about 10 minutes.
After cooling, invert each ramekin onto a dessert plate. Let stand for 1 minute, then slowly lift off the ramekin (the cakes should come out on their own, but if they don't, run a knife around the edge of the ramekins to loosen them).
Cool for another 5 to 10 minutes.
Use a fine sieve to evenly dust each cake with a light sprinkling of powdered sugar. Place one raspberry on the center of each cake, if using. Serve immediately.
Serves: 4
Nutritional Information: Serving size 1 cake: 203 calories, 7g protein, 46g carbs, 2g fat, 1g saturated fat, 0mg cholesterol, 6g fiber, 364mg sodium.
- Butter-flavored cooking spray
- 1/4 cup unsweetened applesauce
- 1 teaspoon vanilla extract
- 4 large egg whites
- 1 cup brown sugar (not packed)
- 3/4 cup unsweetened cocoa powder
- 1/4 teaspoon very finely ground espresso beans
- 1/2 teaspoon salt
- 1/2 teaspoon powdered sugar
- 4 raspberries, optional
Preheat the oven to 350 degrees.
Generously mist four 3½-inch-diameter ramekins with spray. Place them side by side in an 8 X 8-inch baking pan. Add water to the pan until it reaches halfway to the top of the ramekins.
Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites and brown sugar in a large mixing bowl until well combined. Add the cocoa powder, espresso and salt. Stir until just combined and no lumps remain. Divide evenly among the ramekins (each ramekin will be about 2/3 full).
Bake for 21 to 24 minutes, until the tops look silky and puff slightly and a toothpick inserted in the center comes out a bit wet.
Remove from the oven and carefully transfer the ramekins from the water bath to a cooling rack. Cool for about 10 minutes.
After cooling, invert each ramekin onto a dessert plate. Let stand for 1 minute, then slowly lift off the ramekin (the cakes should come out on their own, but if they don't, run a knife around the edge of the ramekins to loosen them).
Cool for another 5 to 10 minutes.
Use a fine sieve to evenly dust each cake with a light sprinkling of powdered sugar. Place one raspberry on the center of each cake, if using. Serve immediately.
Serves: 4
Nutritional Information: Serving size 1 cake: 203 calories, 7g protein, 46g carbs, 2g fat, 1g saturated fat, 0mg cholesterol, 6g fiber, 364mg sodium.
Butternut Squash And Cranberry Salad
•1 (2-1/4 to 2-1/2 pound) butternut squash, peeled, seeded and cut into 1-inch cubes (6 cups)
•1/2 large red onion, coarsely chopped
•1-1/2 tablespoon extra virgin olive oil
•1/4 teaspoon salt
•1/4 teaspoon pepper
•2 tablespoons dried cranberries
•2 teaspoons maple syrup (or reduced-calorie pancake syrup)
•2 teaspoons sherry wine vinegar
•1/4 teaspoon thyme
Preheat oven to 450-degrees. Line a jellyroll pan with foil.
In large bowl, combine squash and red onions with 1-1/2 tablespoons olive oil and spread cubes in 1 layer on prepared pan.
Sprinkle with salt and pepper and roast in center of oven for 20 minutes.
Gently stir squash mixture and bake about 15 minutes more (or until the largest chunks of squash are tender).
Add squash mixture to serving bowl and sprinkle cranberries over the top. In small bowl combine maple syrup, wine vinegar, and thyme and drizzle over the squash mixture in serving bowl. Toss to blend well. Serve warm or chilled.
Makes 6 servings
Per serving: 99 calories, 1.3 grams protein, 18 grams carbohydrate, 3.6 grams fat.
•1/2 large red onion, coarsely chopped
•1-1/2 tablespoon extra virgin olive oil
•1/4 teaspoon salt
•1/4 teaspoon pepper
•2 tablespoons dried cranberries
•2 teaspoons maple syrup (or reduced-calorie pancake syrup)
•2 teaspoons sherry wine vinegar
•1/4 teaspoon thyme
Preheat oven to 450-degrees. Line a jellyroll pan with foil.
In large bowl, combine squash and red onions with 1-1/2 tablespoons olive oil and spread cubes in 1 layer on prepared pan.
Sprinkle with salt and pepper and roast in center of oven for 20 minutes.
Gently stir squash mixture and bake about 15 minutes more (or until the largest chunks of squash are tender).
Add squash mixture to serving bowl and sprinkle cranberries over the top. In small bowl combine maple syrup, wine vinegar, and thyme and drizzle over the squash mixture in serving bowl. Toss to blend well. Serve warm or chilled.
Makes 6 servings
Per serving: 99 calories, 1.3 grams protein, 18 grams carbohydrate, 3.6 grams fat.
CARROT AND CHEESE BALLS
- 1/2 cup low-calorie process cheese
- 3 ounces Neufchatel cheese, softened
- 1 cup finely shredded carrots
- 1/3 cup grape-nuts cereal
- 2 tablespoons minced parsley
CRISP SNACKING VEGETABLES
- 1 pound fresh green beans
- 1 pound carrots, cut into thin sticks
- 2 teaspoons each dried dill and mustard seed
- 4 cloves garlic, halved
- 1 cup vinegar
- 1/2 cup sugar
CRAB GRAPEFRUIT MEDLEY
- 1 (16-ounce) can unsweetened grapefruit segments
- 1 tablespoon lemon juice
- 1 (7 1/2-ounce) can crabmeat, drained
- 1/3 cup catsup
- 1/4 teaspoon each prepared mustard and prepared horseradish
- 1 dash hot pepper sauce
Drain grapefruit, reserving liquid. Sprinkle lemon juice on crab. Mix together catsup, 1/4-cup grapefruit juice, prepared mustard, prepared horseradish and pepper sauce. Refrigrate. Arrange crab and grapefruit on lettuce leaves. Drizzle with sauce. Serve 8. 58 calories per serving.
CRAB-STUFFED TOMATOES
- 1/4 cup low-calorie mayonnaise
- 1 teaspoon lemon juice
- Few drops hot pepper sauce
- 2 tablespoons chopped green onion
- 1 (7 1/2-ounce) can crabmeat, drained
- 30 cherry tomatoes
TOMATO-BROCCOLI BROIL
- 3 large tomatoes, each cut in fourths
- 1 (10-ounce) package frozen chopped broccoli
- 2 tablespoons chopped onion
- 1/2 cup shredded Jack or Swiss cheese
MUSHROOM STUFFED TOMATOES
- 2 tablespoons vegetable oil
- 1/4 cup chopped onions
- 1/2 pound mushrooms, chopped
- 1/4 teaspoon pepper
- 2 tablespoons minced parsley
- 10 cherry tomatoes
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
BASIL MUSHROOMS
- 1 small onion, sliced and separated into rings
- 2/3 cup dry red wine
- 1/2 teaspoon dried basil, crushed
- 3 (4-ounce) cans whole mushrooms, drained
- 1 Minced parsley
Heat together in saucepan onion, wine, basil, 1/4-teaspoon salt and 1/8-teaspoon pepper. Bring to a boil and add mushrooms. Cook 15 minutes or until liquid almost evaporates. Put in bowl, cover and refrigerate. Drain and serve mushrooms on lettuce leaf. Sprinkle with parsley. Serves 8. 30 calories per serving.
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
ZESTY MUSHROOM APPETIZER
- 1/4 teaspoon prepared horseradish
- 1 tablespoon vinegar
- 1/3 cup catsup
- 6 lettuce leaves
- 1 1/2 cups of shredded lettuce
- 12 fresh mushrooms, sliced
Mix together horseradish, vinegar and catsup. Refrigerate. Place lettuce leaves in 6 dishes; add shredded lettuce. Top with sliced mushrooms. Refrigerate. Top with catsup mixture. Serves 6. 35 calories per serving.
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
ARTICHOKE YUMMIES
- 1 (14-ounce) can artichoke hearts
- 1/8 teaspoon garlic powder
- 1/2 cup low-calorie Italian salad dressing
- 6 slices boiled ham
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
SURPRISE MEATBALLS
- 1/2 cup bread crumbs
- 1 egg, beaten
- 1/3 cup pizza sauce
- 1/4 cup onion, finely chopped
- 1 pound lean ground beef
- 36 pimiento-stuffed green olives, drained
90 calories per 2 meatball serving.
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
FETTUCINE WITH SALAMI AND ZUCCHINI
- 2 small zucchini
- 2 cloves garlic
- 3 tablespoons olive oil
- 1/4 pound salami, sliced thin
- 1 tablespoon capers, chopped peppercorns, fresh grouns
- 1/4 cup whipping cream
- dash salt
- 1/2 pound fettucine, cooked
Slice zucchini. Put several slices of zucchini together and slice again into matchstick size pieces. Do the same with the salami. (Cut salami into matchstick size pieces). Slice garlic paper-thin. Saute garlic in oil until barely browned. Add zucchini and saute for 3 minutes. Add the salami capers, peppers and cream. Simmer until all is very hot. You will need little or no salt in this dish. Serve over the hot fettucine. Serves 4 or 5.
QUICK CHICKEN HORS D'OEUVRE
- 1/2 cup sugar-free jelly
- 1 tablespoon Dijon-style mustard
- 1 (8 ounce) can salt-free tomato sauce
- 3 (2.5 ounce) jars chicken sticks for toddlers, drained.
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
MANGO SALAD
- 2 ripe mangoes, peeled, pitted and chopped (about 2 cups)
- 1/4 med red onions , chopped
- 1 jalapeno pepper, minced
- 1 red bell pepper, chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons fresh lime juice
- 4 teaspoons of olive oil
THAI CHICKEN LETTUCE CUPS
- 1 1/2 pounds skinless boneless chicken breast coarsely chopped
- 3 tablespoon fat-free, less-sodium chicken broth
- 1 tablespoon minced peeled fresh ginger
- 1/2 cup chopped water chestnuts
- 1/4 cup chopped red onions
- 1/4 cup sliced green onions
- 1/4 cup chopped fresh cilantro
- 1/4 cup fresh lime juice
- 1 tablespoon sugar
- 2 tablespoon salt
- 1/8 teaspoon salt
- 12 Bibb lettuce leaves
- 1/4 cup chopped peanuts4 teaspoons sliced serrano chile (about 2)
Place chicken in food processor; pulse until coarsely ground. Heat a large nonstick skillet over medium heat. Add chicken, broth, and ginger to pan; cook 8 minutes or until chicken is done, stirring frequently. Drain well, and transfer to a large bowl.
Add water chestnuts, red onion, green onions, cilantro, juice, sugar, fish sauce, and salt to bowl; toss well. Place 1/3 cup chicken mixture into each lettuce leaf. Serve with peanuts and serrano.
Yield: 6 servings (serving size: 2 filled cups, 2 teaspoons peanuts, and about 1/2 teaspoon serrano). Calories 170.
Pink Salmon Sandwich
- 1 (7 1/2-oz) can pink salmon
- 1/3 cup low-calorie mayonnaise
- 1 (5oz) can water chestnuts, drained and chopped
- 1 tablespoon sliced green onion
- 1 teaspoon each lemon juice and soy sauce
- 6 slices thinly sliced whole wheat bread
Serves 6.
143 calories per serving.
Crisscross Tomatoes
- 4 medium tomatoes
- 2 tablespoons melted butter
- 1 dash garlic salt
Serves 4.
69 calories per serving.
Dream Chicken
- 1 cup dry white wine
- 1/2 teaspoon dried tarragon, crushed
- 1 clove garlic, minced
- 1 teaspoon dried Italian herb blend, crushed
- 1 (2-pound) chicken, cut up and skin removed
Put first four ingredients in jar with a dash of black pepper and shake. Pour over chicken in baking dish. Marinate several hours or overnight. Broil chicken until tender, basting frequently with marinade.
Serve 4.
225 calories per serving.
Pineapple-Orange Milk Shake
- 1 (8-oz) can crushed pineapple
- 1 cup orange juice
- 1/4 cup instant nonfat dry milk powder
In blender, blend 1 cup crushed ice, the undrained pineapple, orange juice, 1/4-cup water and milk powder until smooth. Add 1 more cup crushed ice and blend until smooth.
Serve 4.
90 calories per serving
VANILLA CUSTARD
- 3 tablespoons sugar
- 3 eggs, beaten
- 2 cups skim milk
- 1/2 teaspoon vanilla extract
Combine sugar, eggs, milk and dash of salt into a pot bring to a boil. Cook, stirring, over hot water until mixture coats a spoon. Remove from heat and cool. Stir in vanilla. Chill in dessert dishes. Sprinkle with ground nutmeg, if desired. Serve 4. 112 calories per serving.
Trim & Thin 4-Ingredient Cookbook by Shirley Atwater-McClay and Marilyn Miech. 1988
Sticky Fingers Chicken Drummettes
- 1 cup barbeque sauce
- 1 1/2 pounds chicken drummettes, skinned
- 3 tablespoons sesame seeds
In a shallow baking dish pour sauce over drummettes. Sprinkle with sesame seeds that have been toasted in a dry skillet. Broil in oven until lightly browned. Makes 24
60 calories per 2 drummette servings
Trim & Thin 4-Ingredient Cookbook
by Shirley Atwater-McClay and Marilyn Miech
1988
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