THE 1,500-Calorie-a-Day Cookbook (40 page)

2 cups fresh, or frozen and thawed, blackberries

2½ tablespoons pourable sugar substitute, such as Splenda

½ teaspoon vanilla extract

¾ cup healthy pancake and baking mix, such as Bisquick Heart Smart

¼ cup fat-free milk

1 teaspoon grated orange rind

¼ cup whipped topping

• Preheat the oven to 425°F.
  
• Combine the berries, 1 tablespoon of the sugar substitute, and the vanilla in a medium bowl and toss gently yet thoroughly to blend. Set aside.
  
• Combine the baking mix, milk, remaining sugar substitute, and orange rind in a medium bowl; stir until just blended.
  
• Spoon batter onto a nonstick baking sheet in four mounds; bake 8 to 10 minutes or until golden on the
  bottom
  . Using a serrated knife, cut the mounds in half crosswise, and place the bottom halves in each of four dessert bowls or plates. Spoon equal amounts of the berries and any accumulated juices over each; top with whipped topping and the shortcake tops.
  

Good source of fiber

9 dried apricot halves, chopped

3 tablespoons water

2 teaspoons grated orange rind

1 8-ounce package reduced-fat crescent dinner roll dough

Liquid butter spray, such as I Can't Believe It's Not Butter

2 teaspoons sugar

½ teaspoon ground cinnamon

• Preheat the oven to 375°F.
  
• Place the dried fruit, water, and orange rind in a microwave-safe bowl, cover with plastic wrap, and microwave on High for 1 minute. Stir and place on a dinner plate in a thin layer (along with any liquid) to cool quickly and allow the liquid to be absorbed; let stand 5 minutes, stirring frequently. (Note: Do not remove the dough from the refrigerator until the 5 minutes have passed.)
  
• On a clean work surface, unwrap and gently unroll the dough, keeping it in one piece—do not separate the dough. Spread the fruit mixture evenly over it. Starting on one of the long ends, roll up the dough, creating a long log. With seam side down and using a serrated knife, gently cut the dough into 12 slices, about ½ to ¾ inch each.
  
• Coat a nonstick baking sheet with cooking spray, place the dough "wheels" on the baking sheet, and bake 11 minutes or until golden. Spray each wheel with butter spray (1 spray per wheel); place the sugar and cinnamon in a fine sieve and sprinkle sugar mixture evenly over all. Serve immediately for peak flavor.
  

3 cups fat-free whipped topping

2 6-ounce containers nonfat lemon yogurt sweetened with aspartame (1½ cups total)

¼ cup orange juice

¼ cup lemon juice

2 tablespoons pourable sugar substitute, such as Splenda

½ teaspoon lemon or vanilla extract

• Combine all ingredients in a medium bowl and stir until just blended. Spoon into four dessert bowls, parfait glasses, or wineglasses.
  

Excellent source of vitamin C

Good source of calcium

1¾ cups fat-free milk

1 1-ounce package instant sugar-free, fat-free vanilla pudding mix

¼ teaspoon vanilla or coconut extract

1 ripe mango, peeled, seeded, and diced (about 1 cup)

1 cup chopped fresh pineapple

6 tablespoons sweetened flaked coconut

• Combine the milk, pudding mix, and extract in a medium bowl and whisk until smooth. Spoon equal amounts into each of four 6-ounce ramekins or wine goblets. Top with equal amounts of mango and pineapple, and sprinkle with coconut.
  

Excellent source of vitamin C

Good source of vitamin A and calcium

1½ cups fat-free vanilla ice cream

½ teaspoon vanilla extract

½ teaspoon ground cinnamon

5 cups quartered strawberries

1 medium fresh peach or nectarine, sliced (1 cup)

• Combine the ice cream, vanilla, and cinnamon in a medium bowl; let stand for 15 minutes to soften slightly.
  
• Place equal amounts of the berries and peach slices in each of four shallow soup or dessert bowls. Stir the ice-cream mixture to a saucelike consistency and spoon evenly over each serving.