The Big Book of Diabetic Desserts (9 page)
Make Filling
1. Combine the milk, egg, no-calorie sweetener, cornstarch, sugar, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature and stir in the vanilla. Stir in the bananas and spoon the filling into the prepared crust. Cover the surface of the filling with plastic wrap and refrigerate 4 hours or until firm.
Make Meringue
1. Preheat the broiler.
2. Combine the water and dried egg whites in a large bowl and beat at high speed for 5 minutes or until foamy. Beat in the vanilla. Gradually beat in the sugar, beating 5 minutes longer or until stiff, glossy, and bright white.
3. Top the pie with the meringue, mounding in the center and spreading to the edges of the filling. Broil 1 to 2 minutes or until the meringue is lightly browned.
Exchanges: 2 1/2 Carbohydrate ⢠1 Fat
Calories 225, Calories from Fat 35, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 30 mg, Sodium 200 mg, Total Carbohydrate 42 g, Dietary Fiber 1 g, Sugars 24 g, Protein 7 g.
Makes 8 servings ⢠Serving size: 1 slice
Tartâsweet peaches make a delightful contrast to a rich sour cream filling in this summer pie. With less fat and carbohydrate than other versions, you can afford to enjoy it throughout peach season.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
1/2 teaspoon ground nutmeg
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
2 cups fat-free milk
1 egg yolk
2/3 cup granular no-calorie sweetener
1/4 cup granulated sugar
1/4 cup cornstarch
Pinch of salt
3 tablespoons reduced-fat sour cream
1 teaspoon vanilla extract
Topping
3 medium ripe but firm peaches (about 1 pound), peeled and thinly sliced
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch glass pie plate with cooking spray and set aside.
2. Place the crumbled graham crackers and nutmeg in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pie plate.
3. Bake 10 to 12 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the milk, egg yolk, no-calorie sweetener, sugar, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Remove from the heat and whisk in the sour cream. Transfer to a medium bowl and cover the surface of the pudding with plastic wrap to prevent a skin from forming. Cool to room temperature and stir in the vanilla. Spoon into the prepared crust. Cover and refrigerate 2 hours or until firm. Top with peach slices just before serving.
Exchanges: 2 1/2 Carbohydrate ⢠1/2 Fat
Calories 200, Calories from Fat 45, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 30 mg, Sodium 193 mg, Total Carbohydrate 35 g, Dietary Fiber 1 g, Sugars 20 g, Protein 5 g.
Makes 8 servings ⢠Serving size: 1 slice
A graham cracker crust and a custardy chocolate filling team up to make this an old-fashioned treat.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
3 cups fat-free milk
1/2 cup fat-free sweetened condensed milk
1 large egg
1/2 cup granular no-calorie sweetener
1/2 cup unsweetened cocoa
1/3 cup cornstarch
Pinch of salt
2 teaspoons vanilla extract
Garnish
Semisweet chocolate shavings (optional)
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch glass pie plate with cooking spray and set aside.
2. Place crumbled graham crackers in a food processor and process until finely ground. Transfer to a medium bowl and stir in butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pie plate.
3. Bake 8 to 10 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Combine the fat-free milk, condensed milk, egg, no-calorie sweetener, cocoa, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until the cornstarch dissolves. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to a boil and thickens.
2. Transfer to a medium bowl and cover the surface of the filling with plastic wrap to prevent a skin from forming. Cool to room temperature and stir in the vanilla. Spoon into the crust, cover, and refrigerate 2 hours or until firm. Garnish with semisweet chocolate shavings, if desired.
Exchanges: 2 1/2 Carbohydrate ⢠1 Fat
Calories 225, Calories from Fat 40, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 30 mg, Sodium 233 mg, Total Carbohydrate 39 g, Dietary Fiber 2 g, Sugars 23 g, Protein 8 g.
Makes 8 servings ⢠Serving size: 1 slice
A crunchy pecan praline topping sets off a silky sweet potato filling in this homey Southern-style pie. It's a welcome slice of sweet comfort to serve throughout the fall and winter.
Filling
2 large sweet potatoes (about 1 1/4 pounds)
1/2 cup fat-free milk
1/4 cup granular no-calorie sweetener
1/4 cup light brown sugar
1 large egg
1 egg white
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
Pinch of salt
Crust
1 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup canola oil
3 tablespoons reduced-fat sour cream
Praline
2 tablespoons granulated sugar
1/4 cup chopped pecans
Make Filling
1. Pierce the potatoes several times with a fork. Microwave on high 8 minutes per side or until tender. Cut open and cool completely. Spoon the potato flesh into a bowl and mash until smooth. Measure enough potato puree to equal 1 1/2 cups.
2. Combine 1 1/2 cups potato puree and the milk in a food processor and process until the mixture is smooth. Transfer to a medium bowl and stir in the no-calorie sweetener, brown sugar, egg, egg white, vanilla, cinnamon, nutmeg, ginger, and salt. Set aside.
Make Crust
1. Preheat the oven to 350°F.
2. Coat a 9-inch glass pie plate with cooking spray and set aside.
3. Combine the flour, salt, baking powder, and baking soda in a medium bowl. Combine the oil and sour cream in a small bowl and whisk until smooth. Add the oil mixture to the flour mixture and stir until a stiff dough forms. Shape the dough into a disk and place between 2 sheets of waxed paper.
4. Roll dough to a 12-inch diameter circle. Remove the top layer of waxed paper and place the dough, with waxed paper facing up, into the prepared pie plate. Starting from the edge of the dough, gently remove the waxed paper. Fit the dough into the prepared pie plate, folding the edges under. Pour the filling into the prepared crust. Bake 30 minutes or until the crust is browned and the filling is set. Cool the pie completely on a wire rack.
Make Praline
1. Place a sheet of parchment paper on a heatproof surface.
2. Cook the sugar in a medium heavy-bottomed skillet over medium-high heat 3 minutes or until the sugar melts. Remove from the heat and quickly stir in the pecans. Immediately spoon the mixture onto parchment paper and cool completely. Break into small pieces before sprinkling on the pie just before serving.
Exchanges: 2 1/2 Carbohydrate ⢠2 Fat
Calories 275, Calories from Fat 98, Total Fat 11 g, Saturated Fat 1 g, Cholesterol 29 mg, Sodium 265 mg, Total Carbohydrate 40 g, Dietary Fiber 2 g, Sugars 16 g, Protein 5 g.
Makes 8 servings ⢠Serving size: 1 slice
With frozen strawberries, you can enjoy this mile-high pie year round. If it's springtime, though, be sure to adorn each serving with tumble of sliced fresh berries.
Crust
1 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup canola oil
3 tablespoons reduced-fat sour cream
Filling
1 (16-ounce) package frozen unsweetened strawberries, thawed
1/2 cup 1% low-fat milk
1 envelope unflavored gelatin
1/2 cup granular no-calorie sweetener
1/3 cup fat-free sweetened condensed milk
1/4 cup cold water
1 tablespoon 100% dried egg whites or meringue powder
1/2 teaspoon vanilla extract
2 tablespoons granulated sugar
Garnish
Fresh sliced strawberries (optional)
Make Crust
1. Preheat the oven to 375°F. Coat a 9-inch glass pie plate with cooking spray and set aside.
2. Combine the flour, salt, baking powder, and baking soda in a medium bowl. Combine the oil and sour cream in a small bowl and whisk until smooth. Add the oil mixture to the flour mixture and stir until a stiff dough forms. Shape the dough into a disk and place between 2 sheets of waxed paper.
3. Roll the dough to a 12-inch diameter circle. Remove the top layer of waxed paper and place the dough, with waxed paper facing up, into the prepared pie plate. Starting from the edge of the dough, gently remove the waxed paper. Fit the dough into the prepared pie plate, folding the edges under. Prick the bottom all over with a fork. Bake 10 to 12 minutes or until the crust is lightly browned. Cool completely on a wire rack.
Make Filling
1. Place the strawberries in a food processor and process until smooth. Set aside.
2. Pour the milk into a medium saucepan. Sprinkle the gelatin over the milk and let stand 2 minutes to soften. Cook the mixture over medium heat, stirring often, about 2 minutes or until the gelatin dissolves. Remove from the heat and pour into a large bowl. Stir in the strawberry puree, no-calorie sweetener, and sweetened condensed milk. Set aside.
3. Combine the water and dried egg whites in a large bowl and beat at high speed for 5 minutes or until foamy. Beat in vanilla. Gradually beat in sugar, beating 5 minutes longer or until stiff, glossy, and bright white. Gently fold the meringue into the strawberry mixture in four additions, mixing until no white streaks remain.
4. Refrigerate the filling, stirring occasionally, 1 1/2 hours or until the filling begins to thicken. Spoon the filling into the prepared crust, mounding in the center. Cover the surface of the pie with plastic wrap and refrigerate 4 hours or until firm. Garnish with fresh sliced strawberries, if desired.
Exchanges: 2 Carbohydrate ⢠1 1/2 Fat
Calories 210, Calories from Fat 69, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 3 mg, Sodium 246 mg, Total Carbohydrate 31 g, Dietary Fiber 2 g, Sugars 16 g, Protein 5 g.
Makes 8 servings ⢠Serving size: 1 slice
Like a piña colada in a crust, this refreshing pie is the perfect ending for a Tex-Mex meal.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
1/2 teaspoon ground nutmeg
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
Filling
1/2 cup frozen pineapple juice concentrate, thawed
1 envelope unflavored gelatin
1/2 cup granular no-calorie sweetener
1/4 cup granulated sugar
Pinch of salt
1 1/2 cups fat-free milk
1/4 cup reduced-fat sour cream
1/2 cup refrigerated liquid egg whites
Garnish
1 tablespoon sweetened flaked coconut, toasted
Make Crust
1. Preheat the oven to 350°F. Coat a 9-inch glass pie plate with cooking spray and set aside.
2. Place the crumbled graham crackers and nutmeg in a food processor and process until finely ground. Transfer to a medium bowl and stir in the butter-flavored spread and egg white. Coat your hands lightly with cooking spray and press the mixture into the bottom and up the sides of the prepared pie plate.
3. Bake 10 to 12 minutes or until the crust is lightly browned (small cracks may appear). Cool completely on a wire rack.
Make Filling
1. Pour the pineapple juice concentrate into a medium saucepan. Sprinkle the gelatin over the juice and let stand 2 minutes to soften. Add the no calorie-sweetener, sugar, and salt and cook the mixture over medium heat, stirring often, about 2 minutes or until the sugar dissolves. Remove from the heat and pour into a large bowl. Whisk in the milk and sour cream.
2. Place the egg whites in a large bowl and beat at high speed 2 to 3 minutes or until the whites have doubled in volume and soft peaks form. Gently fold the egg whites into the milk mixture in four additions, mixing until no white streaks remain.
3. Refrigerate the filling, stirring occasionally, 1 1/2 hours or until the filling begins to thicken. Spoon the filling into the prepared crust. Cover the surface of the pie with plastic wrap and refrigerate 4 hours or until firm. Sprinkle with toasted coconut just before serving.
Exchanges: 2 Carbohydrate ⢠1 Fat
Calories 195, Calories from Fat 39, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 4 mg, Sodium 218 mg, Total Carbohydrate 33 g, Dietary Fiber 1 g, Sugars 22 g, Protein 6 g.
Makes 8 servings ⢠Serving size: 1 slice
Carb and calorie counters won't feel deprived when you serve slices of this creamy, subtly spiced pie at your holiday dinner. It's perfect for entertaining because it's completely make-ahead and guaranteed to win compliments for the cook.
Crust
9 low-fat graham crackers, crumbled (use 9 whole rectangles)
2 tablespoons 67% vegetable oil butter-flavored spread, melted and cooled
1 egg white
