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HEALTHY WEIGHT LOSS Lifestyle Change Preventing
Heart Disease Creating Healthy Eating Habits Maintaining
a Healthy Weight
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Dessert Recipes
(Click on a recipe name to open a printable recipe
page)
STRAWBERRY-RHUBARB PARFAIT
½ Pound fresh rhubarb, cut in ½-inch lengths
1 Pint fresh strawberries, quartered
¼ Cup sugar
1¼ Cup nonfat plain yogurt
3 Tablespoons orange juice
In a medium saucepan, combine strawberries, rhubarb, sugar, and orange juice. Bring to a boil over moderate heat, stirring to dissolve sugar. Reduce heat, cover and simmer slowly until strawberries and rhubarb are very soft, about 10 minutes. Transfer to a small bowl and refrigerate until cold. To serve, spoon alternate layers of yogurt and fruit into four balloon wineglasses or parfait glasses, ending with a spoonful of fruit. Allow a total of 1/3 cup fruit and 1/3 cup yogurt per serving. Refrigerate remaining fruit for another use. Serve parfaits immediately.
Serving size: 2/3 Cup
Calories: 125
Fat: 0.5 g
Cholesterol: 1.3 mg
Carbohydrate: 26 g
Protein: 5 g
Sodium: 58 mg
APRICOT PIE
1 Cup evaporated milk
½ Cup sugar
½ Cup Original Bisquick mix
2 Tablespoons butter or margarine
1 Teaspoon vanilla
2 Eggs
1 Can (8¼ ounces) apricot halves, drained and mashed
¼ Cup apricot preserves
Heat oven to 350F. Grease 9-inch pie plate. Stir together all ingredients except preserves and whipped cream until blended. Pour into pie plate. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Cool completely, about 1 hour. Heat preserves over low heat until melted; spread over pie. Cool. Garnish with whipped cream, if desired. Cover and refrigerate any remaining pie.
Serving size: 1 Slice (1/8 of pie)
Calories: 205
Fat: 7 g
Cholesterol: 65 mg
Carbohydrate: 31 g
Protein: 5 g
Sodium: 180 mg
BAKED VANILLA CUSTARD
1½ Cups liquid egg substitute
1/3 Cup sugar
3 Cups nonfat milk
2 Teaspoons vanilla extract
Preheat oven to 325F. In a large bowl, whisk together milk, egg substitute, sugar, and vanilla until sugar dissolves. Pour into a 7x11-inch glass baking dish. Put that dish inside a larger dish, then fill the larger dish with enough hot water to come halfway up the sides of the glass baking dish. Bake 1 hour, adding more hot water if needed to maintain water level. Custard is done when a knife inserted near the edge comes out clean. Cool, then chill for several hours or overnight. Serve with sliced strawberries, if desired.
Serving size: 1/8 of the custard
Calories: 83
Fat: 0.16 g
Cholesterol: 0 mg
Carbohydrate: 13 mg
Protein: 7 g
Sodium: 109 mg
FRUIT CRISP
½ Cup oats
2 Teaspoons margarine
2 Teaspoons lemon juice
1 Apple, sliced
1½ Packages sugar substitute
¼ Teaspoon ground cinnamon
Divide apple slices equally between two 6-oz custard cups. Sprinkle each with lemon juice. Microwave margarine in a small dish 15 to 20 seconds on High or until softened. Mix in oats, brown sugar, and cinnamon. Spoon evenly over apples. Microwave both dishes 2 to 3 minutes on High or until apples are tender. Serve warm.
Serving size: 1 custard cup (½ of dessert)
Calories: 138
Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 27 g
Protein: 3 g
Sodium: 41 mg
SPICED POACHED PEARS
4 Medium pears, peeled
½ Vanilla bean, quartered lengthwise
1 Cinnamon stick
1 Teaspoon cornstarch
2 Teaspoons minced candied ginger, or a pinch of ground ginger
1 Tablespoon lemon juice
2 Tablespoons sugar
In a medium saucepan, combine 2 cups water with sugar, lemon juice, ginger, cornstarch, cinnamon, and vanilla bean. Whisk to dissolve cornstarch. Bring to a boil over moderately high heat. Add the pears and adjust heat to maintain a gentle simmer. Cook pears, turning them over with a spoon occasionally, until they are tender when pierced with a knife, about 10 minutes. Transfer them to a serving bowl with a slotted spoon. Raise heat to high and bring poaching liquid to a boil. Boil until reduced to 1 cup, about 5 minutes. Cool, then pour over pears. Serve each pear with ¼ cup of the flavorful poaching liquid.
Serving size: 1 Pear, ¼ cup sauce
Calories: 70
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 18 g
Protein: 0.6 g
Sodium: 0.6 mg
TIP: You can substitute the pears with peaches, apricots, or nectarines.
PEACH AND STRAWBERRY CREAM TRIFLE
1½ Quarts (6 cups) strawberries, sliced
1 Large fresh peach, peeled and cubed
3 Cups milk
¼ Cup sugar
2 Packages (4-serving size each) vanilla pudding and pie filling mix (not instant)
1 Package (16 ounces) frozen pound cake loaf
¼ Cup peach or strawberry preserves
¼ Cup amaretto or orange juice
1 Cup whipping (heavy) cream
¼ Cup slivered almonds, toasted
2 Large fresh peaches, peeled and sliced
Make pudding mix as directed on package for pudding, using 3 cups milk. Place plastic wrap directly on top of pudding. Refrigerate at least 2 hours until chilled. Mix strawberries, cubed peach and sugar. Let stand at room temperature 15 minutes. Cut pound cake horizontally in half. Spread preserves over bottom half. Top with top half. Cut into 18 slices. Drizzle with amaretto (or orange juice). Place 9 slices in 3- to 4-quart straight-sided glass bowl. Spoon half of strawberry mixture over cake.
Beat whipping cream in chilled small bowl with electric mixer of high speed until stiff. Fold whipped cream into pudding. Spoon half of pudding mixture over strawberries. Repeat layers with remaining cake, strawberry mixture and pudding mixture. Refrigerate at least 2 hours. Just before serving, sprinkle with almonds. Top with sliced peaches.
Serving size: 1 Dessert cup (1/24 of dessert)
Calories: 205
Fat: 10 g
Cholesterol: 35 mg
Carbohydrate: 28 g
Protein: 3 g
Sodium: 80 mg
TIP: To toast nuts or almonds, bake uncovered in un-greased shallow pan in 350F oven about 10 minutes, stirring occasionally, until golden brown. Or cook in un-greased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.
LITE CARROT CAKE WITH CREAM CHEESE
Cake:
½ Cup sugar
1 Can (4 oz) crushed pineapple with juice
2 Cups grated peeled carrots
1 Jar (4 oz) carrot puree (jarred baby food with no added fat)
½ Cup egg whites (from approximately 4 large eggs) or liquid egg substitute
2 Teaspoons vanilla extract
¼ Teaspoon salt
1¼ Cups sifted cake flour
1¼ Cups oat bran
2 Teaspoons baking soda
1½ Teaspoons cinnamon
Frosting:
8 Ounces nonfat cream cheese, softened
¼ Cup sugar
Preheat oven to 425F. Prepare a 9-inch pie pan, nonstick or lightly sprayed with nonstick spray. In a large bowl, whisk carrots, sugar, pineapple, carrot puree, egg whites, vanilla, and salt until well blended. In another bowl, stir together flour, oat bran, baking soda, and cinnamon. Add dry ingredients to liquid ingredients; fold in gently. Pour batter into prepared pan. Bake until lightly browned and firm to the touch, about 30 minutes. Cool in pan, then un-mold and frost. To make frosting: Beat cream cheese and sugar with a stiff whisk, a hand-held mixer, or a wooden spoon until smooth and creamy. Spread evenly over cake surface.
Serving size: 1 Slice (1/12 of cake)
Calories: 118
Fat: 0.9 g
Cholesterol: 0 mg
Carbohydrate: 26.7 g
Protein: 4.9 g
Sodium: 101.3 mg
CREPE CUPS WITH GINGER FRUIT
½ Cup all-purpose flour
¾ Cup fat-free milk
1 Egg
1 Tablespoon olive oil (extra virgin)
1/8 Teaspoon salt
2 Tablespoons reduced-sugar orange marmalade
¼ Teaspoon ground ginger
1 Can (11 oz) mandarin oranges
1 Cup seedless grapes
Crepe Cups:
Preheat oven to 400F. Coat twenty 1¾-inch muffin cups and a nonstick griddle with cooking spray; set cups aside. Heat griddle over medium heat. In a small bowl, whisk together egg, milk, flour, oil, and salt until combined. For each crepe, spoon 1 tablespoon batter onto griddle, pouring slowly to make circles. Cook crepes, 4 or 5 at a time, for 30 to 60 seconds or until bottoms are golden and tops appear dry. Use a spatula to transfer crepes to paper towels, brown sides up. If desired, trim edges.
Place crepes, brown sides down, into prepared muffin cups, pleating as necessary to fit. Bake about 12 minutes or until edges are firm. Cool in pans on wire racks. Carefully remove cups from pans. To serve, spoon ginger fruit into cups. Makes 20 cups.
Ginger Fruit:
In a medium bowl, combine 2 tablespoons reduced-sugar orange marmalade and ¼ teaspoon ground ginger. Gently stir in one 11-ounce can mandarin orange sections, drained and chopped, and 1 cup quartered red and/or green seedless grapes. Cover and chill until serving time.
Serving size: 1 Crepe Cup
Calories: 37
Fat: 1 g
Cholesterol: 11 mg
Carbohydrate: 6 g
Protein: 1 g
Sodium: 23 mg
FRUIT SALAD
¾ Cup fresh blackberries or blueberries
¾ Cup fresh raspberries
1 Cantaloupe or honeydew melon
1 Lime
6 Fresh mint leaves, shredded
Quarter melon and remove seeds. Using a thin, sharp knife, remove the skin from the melon quarters. Cut each quarter crosswise into ½-inch-thick slices and place in a medium serving bowl. Scatter raspberries and blackberries over the top.
Grate the lime zest (green part only). You should have about 1 teaspoon. Scatter the zest over the fruit and squeeze the lime juice over the top. Scatter mint leaves over the top and serve at once, or cover and refrigerate up to 4 hours.
Serving size: 1 Cup
Calories: 49
Fat: 0.4 g
Cholesterol: 0 mg
Carbohydrate: 11.89 g
Protein: 1 g
Sodium: 9.1 mg
TIP:
The great thing about fruit salad is that you can use any fruit available to you. Replace melon with peaches or nectarines , the raspberries with strawberries etc.
CITRUS SHERBET
4 Cups orange juice
1 Cup buttermilk
1 Envelope gelatin, unflavored
1 Cup sugar
1 Teaspoon lime peel
¼ Cup lime juice
1 Package green food coloring
In a medium saucepan, combine sugar and unflavored gelatin. Stir in 2 cups of the orange juice. Cook and stir until sugar and gelatin dissolve. Remove from heat. Stir in remaining 2 cups orange juice, the buttermilk, lime peel, and lime juice (mixture may appear curdled). If desired, add food coloring to tint desired color.
Transfer mixture to a 3-quart rectangular baking dish or freezer container. Cover; freeze for 4 to 5 hours or until almost firm. Break mixture into small chunks; transfer to a large chilled bowl. Beat with an electric mixer on medium speed about 2 minutes or until smooth but not melted. Return to dish or container. Cover and freeze about 4 hours more or until firm (or, transfer mixture to a 4- to 5-quart ice cream freezer; freeze according to manufacturer’s directions).
Serving size: 1 Glass (½ of sherbet)
Calories: 83
Fat: 0 g
Cholesterol: 1 mg
Carbohydrate: 20 g
Protein: 1 g
Sodium: 18 mg
KIWI-STRAWBERRY SHORTCAKE
½ Cup thinly sliced strawberries
1 Kiwi, peeled and chopped
1¾ Cups Original Bisquick mix
1/3 Cup sugar
1/3 Cup milk
3 Tablespoons butter or margarine, melted
2 Teaspoons finely shredded lemon peel
1/8 Teaspoon ground nutmeg
2 Eggs
Heat oven to 375F. Grease square pan, 9x9x2 inches. Stir together all ingredients except fruit in medium bowl. Gently stir in fruit. Bake 30 to 35 minutes or until toothpick inserted in center comes out clean; cool.
Serving size: 1 Square (1/9 of shortcake)
Calories: 175
Fat: 8 g
Cholesterol: 45 mg
Carbohydrate: 24 g
Protein: 3 g
Sodium: 390 mg
TIP: Cut squares horizontally in half and fill layers and top with whipped topping and sliced fruit
QUICK MANGO SHERBET
4 Medium mangoes, peeled, pitted, and coarsely chopped (or peaches, strawberries, blackberries)
2 Tablespoons plus 2 teaspoons sugar
½ Cup nonfat sour cream
2 Teaspoons lemon juice
1 Teaspoon vanilla extract
4 Leaves fresh mint (optional)
Freeze the chopped mangoes on a baking sheet until frozen hard, several hours or overnight. In a small bowl, whisk together sour cream, sugar, lemon juice, and vanilla. Transfer frozen mangoes to a food processor and pulse until mixture is like snow. Add sour cream mixture and blend until smooth and creamy, stopping the machine and scraping down the sides of the bowl once or twice. Serve immediately, garnishing each portion with a mint leaf, if desired.
Serving size: ¾ Cup (¼ of the sherbet)
Calories: 84.5
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 21 g
Protein: 1.6 g
Sodium: 60 mg
CINNAMON-RAISIN-APPLE PUDDING
2 Medium cooking apples
¼ Cup raisins
1 Egg
¼ Teaspoon salt
½ Teaspoon ground cinnamon
2 Tablespoons brown sugar (or brown sugar substitute)
1/3 Cup cornmeal
2 Cups fat-free milk
Preheat oven to 350F. Lightly coat six 6-ounce custard cups with nonstick cooking spray; place in shallow baking pan and set aside. In a medium saucepan, heat 1½ cups of the milk over medium heat just until boiling. In a small bowl, combine cornmeal with remaining ½ cup milk; slowly whisk into hot milk. Cook and stir until mixture returns to boiling. Reduce heat to low. Cook and stir for 5 to 7 minutes or until thick.
Remove from heat. Stir in brown sugar or brown sugar substitute, cinnamon, and salt. In a small bowl, beat egg with a fork; gradually stir the hot mixture into the egg. Stir in apples and raisins. Divide mixture among prepared custard cups. Bake about 30 minutes or until a knife inserted in centers comes out clean. Cool on a wire rack for 20 minutes; serve warm.
Serving size: 1 Custard cup (1/6 of pudding)
Calories: 128
Fat: 1 g
Cholesterol: 37 mg
Carbohydrate: 26 g
Protein: 5 g
Sodium: 148 mg
FRESH APRICOT CUSTARD
1 Pound fresh apricots (or canned apricots with no sugar added), (or pitted cherries, sliced peaches)
1 Cup nonfat milk
2 Tablespoons plus 2 teaspoons sugar
2 Tablespoons flour
1 Teaspoon vanilla extract
½ Cup liquid egg substitute
Preheat oven to 375F. Cut the apricots in quarters if small, or in sixths if large, discarding the pit. Set aside. Put flour in a small saucepan. Whisk in enough of the milk to form a paste, then gradually whisk in the remaining milk, sugar, and vanilla. Bring to a boil, whisking constantly, over high heat. Mixture will thicken considerably. Remove from heat, cover, and let cool 10 minutes, then whisk in liquid egg substitute. Put apricots in a 9-inch pie pan, either nonstick or lightly sprayed with nonstick spray. Pour in milk mixture and bake until firm and lightly colored, about 25 minutes. The custard will be puffed but will fall a little as it cools. Serve warm
Serving size: 1 Dessert cup (1/6 of custard)
Calories: 112
Fat: 0.5 g
Cholesterol: 0 mg
Carbohydrate: 23 mg
Protein: 5.3 g
Sodium: 88 mg
PINEAPPLE SUNDAE
3 Cups low-fat plain yogurt
2 Tablespoons crystallized ginger
1½ Cups mandarin oranges
1½ Cups pineapple chunks
2 Teaspoons vanilla
2 Teaspoons sugar
1 Dash crystallized ginger
Combine the pineapple, oranges, and ginger. Mix well. Combine the yogurt, vanilla, and sugar. In parfait glasses, layer the fruit and yogurt, ending with the yogurt. Sprinkle a pinch of ginger to serve.
Serving size: 1 Parfait glass (1/6 of sundae)
Calories: 121
Cholesterol: 3 mg
Carbohydrate: 24 g
Protein: 7 g
Sodium: 99 mg
WARM PEACH-BLACKBERRY COBBLER
4 Medium peaches
2 Cups fresh blackberries (or frozen)
1/3 Cup sugar
¾ Cup unbleached all-purpose flour
¾ Teaspoon baking powder
1 Dash salt
6 Tablespoons nonfat milk
6 Tablespoons liquid egg substitute
½ Teaspoon vanilla extract
Preheat oven to 400F. Peel and slice peaches. Wash blackberries. Sprinkle peaches and blackberries with 2 teaspoons sugar taken from the 1/3 cup. In a bowl, stir together remaining sugar, flour, baking powder, and salt. In a large bowl, whisk together milk, egg substitute, and vanilla. Add dry ingredients to wet ingredients and stir just to blend. Batter will be thick.
Put peaches and blackberries in a 9-inch nonstick pie pan. Spoon the batter over the peaches and blackberries, smoothing it with the back of the spoon. It doesn’t need to cover the fruit completely; in fact, it looks nice if some of the fruit is poking through. Bake until the peaches and blackberries are bubbly and the topping is browned, about 30 minutes.
Serving size: 1/8 of the cobbler
Calories: 110
Fat: 0.18 g
Cholesterol: 0.2 g
Carbohydrate: 25 g
Protein: 3 g
Sodium: 20 g
FRUIT SALAD WITH SOUR CREAM
4 Medium oranges, peeled and sectioned
3 Medium bananas, sliced
1 Cup strawberries, cut in half
1 Cup seedless green grapes, cut in half
1 Tablespoon orange juice
1 Tablespoon honey
½ Cup sour cream
In large bowl, mix sour cream, honey and orange juice until smooth. Add oranges, bananas, strawberries and grapes; toss gently to mix.
Serving size: 1 Dessert bowl (about 1/10 of fruit salad)
Calories: 105
Fat: 3 g
Cholesterol: 5 mg
Carbohydrate: 21 g
Protein: 1 g
Sodium: 5 mg
APRICOT BAKED APPLES
2 Large apples, preferably Rome Beauty or Golden Delicious
1/3 Cup apple juice
4 Teaspoons no-sugar-added apricot jam
4 Teaspoons quick-cooking (not instant) oatmeal
2 Cinnamon sticks
1 Teaspoon sugar
1 Teaspoon lemon juice
Preheat oven to 400F. Halve the apples and core them. In a small bowl, mix jam and oats into a paste. Divide the paste among the four apple cavities. Put the apples, cut side down, in a baking dish. Put the cinnamon sticks in the baking dish. Whisk together apple juice, sugar, and lemon juice. Pour around the apples. Cover and bake until apples are tender when pierced, about 30 minutes. Serve apples cut side up and spoon the pan juices over them.
Serving size: 1 Apple
Calories: 136
Fat: 0.5 g
Cholesterol: 0 mg
Carbohydrate: 32 g
Protein: 2.4 g
Sodium: 6 mg
RASPBERRY-PEAR CRISPS
½ Cup fresh or frozen raspberries
1 Small pear, peeled and coarsely chopped
2 Tablespoons all-purpose or whole wheat flour
2 Tablespoons brown sugar
1 Tablespoon quick-cooking or old-fashioned oats
1/8 Teaspoon apple pie spice
1 Tablespoon butter or margarine (firm)
Heat oven to 375F. Grease two 6-ounce custard cups. Mix pear and raspberries; divide between custard cups. Mix brown sugar, flour, oats and apple pie spice in small bowl. Cut in butter with pastry blender or fork until mixture is crumbly; sprinkle over fruit. Bake about 30 minutes or until topping is golden brown and pear is tender. Serve warm with cream or ice cream, if desired.
Serving size: 1 Custard cup
Calories: 200
Fat: 6 g
Cholesterol: 15 mg
Carbohydrate: 37 g
Protein: 2 g
Sodium: 45 mg
TIP: Replace the pear with an apple and the raspberries with blueberries.
BAKED ORANGE BANANAS
4 Ripe bananas, peeled
1 Teaspoon rum
½ Teaspoon vanilla extract
1 Teaspoon sugar
1 Tablespoon orange juice concentrate
2 Cinnamon sticks, halved (optional)
Preheat oven to 450F. In a small bowl, whisk together orange juice concentrate, sugar, vanilla, rum, and 2 tablespoons water. Make aluminum foil packages for the bananas: Assemble four 12 by 15-inch sheets of foil. Fold each sheet in half along the 12-inch side. Working from each short side, fold about ½ inch in toward the center two or three times to seal the edge. Stand the package on its spine and prop it open like a boat. Put a banana and a half cinnamon stick in each package. Spoon one quarter of the orange juice mixture into each package. Fold foil over along the top to seal. Set packets on a baking sheet and bake 15 minutes.
Serving size: 1 Banana
Calories: 118
Fat: 0.55 g
Cholesterol: 0 mg
Carbohydrate: 29.5 g
Protein: 1.2 g
Sodium: 93 mg
TIP:
Ripe bananas can also be broiled for a quick dessert. Halve them lengthwise and place them under a preheated broiler, several inches from the heat, until they are hot throughout and browned.
FRUITY LEMON SQUARES
2 Nectarines, sliced
1 Cup fresh blackberries
2 Containers (6 ounces each) lemon yogurt
3 Tablespoons powdered sugar
1 Cup whipping (heavy) cream
2 Tablespoons grated lemon peel
1/3 Cup powdered sugar
¾ Cup butter or margarine, cut into pieces
1½ Cups all-purpose flour
Heat oven to 350F. In medium bowl, mix flour, butter, 1/3 cup powdered sugar and 1 tablespoon of the lemon peel, using pastry blender or crisscrossing 2 knives, until coarse crumbs form. Press mixture evenly on bottom of rectangular pan, 13x9x2 inches. Bake 20 to 25 minutes or until crust is dry and light golden brown. Cool completely, about 30 minutes.
In chilled medium bowl, beat whipping cream, 3 tablespoons powdered sugar and remaining 1 tablespoon lemon peel with electric mixer on high speed until stiff peaks form. Gently stir in yogurt. Spoon over crust. Top with nectarines and blackberries. Serve immediately, or cover and refrigerate until serving. For serving pieces, cut into 5 rows. Store covered in refrigerator.
Serving size: 1 Square (1/20 of dessert)
Calories: 175
Fat: 11 g
Cholesterol: 30 mg
Carbohydrate: 17 g
Protein: 2 g
Sodium: 60 mg
TIP: Line pan with heavy-duty foil, leaving at least 3 inches around all edges. The foil serves as a handle for lifting the dessert out of the pan, so cutting and serving will be easier.
BANANA MOUSSE
1 Medium banana
1 Cup low-fat, plain yogurt
1 Teaspoon vanilla
4 Teaspoons sugar
2 Tablespoons low-fat (1%) milk
8 Banana slices
Place milk, sugar, vanilla, and banana in blender. Process for 15 seconds at high speed until smooth. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into four dessert dishes; garnish each with two banana slices just before serving.
Serving size: 1 Dessert cup (¼ of mousse)
Calories: 94
Fat: 1 g
Choloesterol: 4 mg
Sodium: 47 mg
MANGO PARFAIT
1½ Cups mangoes, cut into small pieces
2 Ounces frozen light whipped dessert topping, thawed
6 Ounces fat-free vanilla yogurt, frozen
Spoon yogurt into a small bowl. Fold in the ¼ of an 8-ounce carton whipped topping. Spoon one-fourth of the yogurt mixture into each of 2 parfait glasses. Top with half of the mango. If desired, top with additional whipped topping and fresh fruit.
Serving size: 1 Parfait glass (½ of parfait)
Calories: 186
Fat: 4 g
Cholesterol: 1 mg
Carbohydrate: 34 g
Protein: 4 g
Sodium: 52 mg
WALDORF SALAD (LIGHT RECIPE)
2 Kiwis, cut into small pieces
½ Cup red grapes
2 Cups fresh pineapples, cut into chunks (or canned pineapple chunks in pineapple juice)
2 Medium apples or pears, cut into small pieces
½ Cup celery, chopped
1/3 Cup fat-free mayonnaise, or fat-free salad dressing (Ranch)
1/3 Cup fat-free lemon yogurt
1 Tablespoon honey
2 Tablespoons walnut pieces (plain, unsalted)
6 Kale or lettuce leaves, if desired
In a large bowl toss together pineapple, apples (or pears), celery, grapes, and kiwis. In a small bowl stir together the mayonnaise (or salad dressing), yogurt, and honey; fold gently into pineapple mixture. Cover and chill for up to 6 hours. Just before serving, stir in (toasted) walnuts. If desired, serve on kale or lettuce leaves.
Serving size: 1 Dessert cup (about 1/6 of salad)
Calories: 123
Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 26 g
Protein: 2 g
Sodium: 189 mg
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