The High-Protein Cookbook - Linda West Eckhardt [61]
Almost nothing is simpler than this sweet, hot dessert designed for tropical climates.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Chilling time: 15 minutes
1 large ripe mango
½ lime
½ teaspoon curry powder
Slice the mango in half lengthwise around the equater. Twist between your hands to release the pit, which you’ll discard. Score the flesh of each half, making a fine crisscross pattern without cutting through the skin. Turn each mango half inside out, and serve on a dessert plate sprinkled with lime juice and curry powder.
Nutritional Analysis: 40 calories, FAT .2 g, PROTEIN .4 g, CARB 11 g, FIBER 1 g, CHOL 0 g, IRON .2 mg, SODIUM 2 mg, CALC 12 mg
Italian Cheesecake with Raspberries
Leave the crusts to the birds. This tastes great without it.
MAKES 8 SERVINGS
Preparation time: 15 minutes
Cooking time: 1 minutes
2 cups part-skim ricotta cheese
3 large eggs
2 tablespoons cornstarch
2 packets aspartame sweetener
1½ teaspoons lemon extract
1 cup fresh raspberries
¼ cup all-fruit red currant preserves
Preheat the oven to 325°F. Butter a 9-inch pie plate. In a large bowl, beat the ricotta and eggs together until smooth. Beat in the cornstarch, sweetener, and lemon extract. Turn into the prepared pie plate. Bake on the middle shelf of the oven for 1 hour, or until a knife inserted in the center comes out clean.
Cool on a wire rack, then chill. Top with fresh raspberries. Melt preserves in a microwave on high (100 percent power) for 30 seconds, then drizzle over the berries. Refrigerate until serving time.
Nutritional Analysis: 145 calories, FAT 7 g, PROTEIN 10 g, CARB 10 g, FIBER 1 g, CHOL 99 mg, IRON 1 mg, SODIUM 102 mg, CALC 195 mg
Lemon Fluff
Here’s one of those desserts that slides right down your lovely throat. Easy to make and easy to eat.
MAKES 6 SERVINGS
Preparation time: 10 minutes
Cooking time: 10 minutes
Chilling time: 30 minutes +
2 large eggs, separated
2 cups milk
1 envelope unflavored gelatin
1 packet aspartame sweetener
1 tablespoon sugar
2 teaspoons lemon extract
1 teaspoon grated lemon zest
In a medium saucepan, beat the egg yolks until thick and lemony. Stir in the milk and gelatin and set aside for 5 minutes to soften. Add the sweetener and sugar and cook over low heat, stirring constantly, for 5 minutes. Remove from the heat and stir in the lemon extract and zest. Pour into a large, shallow bowl and chill in a large bowl filled with ice water.
Meanwhile, in a medium bowl, beat the egg whites until soft peaks form. Fold into the lemon mixture. Spoon into six dessert dishes and chill until set.
Nutritional Analysis: 91 calories, FAT 4 g, PROTEIN 5 g, CARB 6 g, FIBER 0.4 g, CHOL 82 mg, IRON .3 mg, SODIUM 65 mg, CALC 105 mg
Vanilla Pots de Crème
Simple to make and simply lovely.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Cooking time: 30 minutes
Cooling time: 15 minutes
TO BUTTER AND SUGAR THE RAMEKINS
1 tablespoon butter
½ teaspoon sugar
1 cup heavy cream
1 tablespoon sugar
1 packet aspartame sweetener
pinch of salt
1 teaspoon vanilla extract
2 large egg yolks
Place a roasting pan filled with 1 inch of water on the middle shelf of the oven. Preheat the oven to 350°F. Butter and sugar two ramekins or glass baking cups.
In a medium bowl, mix together the cream, sugar, aspartame, salt, vanilla, and egg yolks. Stir well, then heat in the microwave on high (100 percent power) for 1 minute. After 1 minute, stir well and return to the microwave for 30 seconds on high (100 percent power). Divide between the two ramekins. Cover the ramekins with foil and place in the roasting pan with warm water. Bake 30 minutes, or until a knife inserted in the middle comes out clean. Cool before serving.
Nutritional Analysis: 277 calories, FAT 27 g, PROTEIN 3 g, CARB 6 g, FIBER 0 g, CHOL 195 mg, IRON .3 g, SODIUM 51 g, CALC 51 mg
Chocolate Pots de Crème
For those nights when you must have chocolate, this will do the trick with minimal guilt.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Baking time: 30 minutes
Cooling time: 15