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Need a healthy, low-calorie and easy-to-make dessert that will keep you away from high-calorie, processed sweets? Here are 3 simple, fresh and delicious desserts that will not only satisfy your sweet tooth, but are also less than 125 calories each! This video shows you how to enjoy dessert the smart way.
The creaminess of mashed banana makes it possible to eliminate egg yolks from souffles without sacrificing the mouth-feel of fat. While cocoa provides the deep chocolate flavor, a touch of semisweet chocolate in the background eliminates that not-quite-right finish of so many cocoa-based desserts.
Makes 6 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Moderate
3 tablespoons sugar, plus extra for preparing souffle dishes
2 ounces semisweet chocolate, coarsely chopped
2 teaspoons instant espresso powder or instant coffee
2 teaspoons vanilla extract
1/3 cup unsweetened cocoa powder, preferably Dutch-process
3 tablespoons cornstarch
1/4 teaspoon salt
1/2 cup mashed ripe banana (1 large)
1/4 cup packed light brown sugar
1/4 cup low-fat milk
5 large egg whites
1/8 teaspoon cream of tartar
Confectioners' sugar for dusting
1. Preheat oven to 350°F. Lightly oil six 6-ounce (3/4-cup) individual souffle dishes or ramekins or coat them with nonstick spray. Dust with sugar, turning to coat, and tapping out the excess. Set aside.
2. Melt chocolate over barely simmering water or in the microwave. Dissolve espresso powder (or instant coffee) in vanilla in a small bowl.
3. Sift cocoa, cornstarch and salt into a large bowl. Add banana, brown sugar and milk, whisking to blend. Add melted chocolate and the coffee mixture and blend well.
4. Place egg whites in a clean, grease-free mixing bowl. Beat on low speed with an electric mixer until frothy. Add cream of tartar; increase the speed to medium and whip until soft peaks form. Gradually add the remaining 3 tablespoons sugar and beat on medium-high until the whites hold stiff, but not dry, peaks.
5. Whisk one-fourth of the egg whites into chocolate mixture. Gently but quickly, fold in the remaining whites with a rubber spatula. Spoon into the prepared souffle dishes or ramekins.
6. Bake until souffles are well puffed and browned, but still jiggle slightly when shaken, 15 to 25 minutes, or. Remove from the oven and sift a little confectioners' sugar over the top. Serve immediately.
NUTRITION INFORMATION: 2 1/2 Carbohydrate Servings
An ice cream maker allows you to create your own frozen desserts with wholesome ingredients like fruit and yogurt. This one is a terrific alternative to commercial ice cream. It is fat-free and, even though it contains some sugar, it is very low in calories. When strawberries are not in season, frozen are a fine alternative.
Makes 6 servings, 1/2 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 2 3/4 hours (including 1 hour chilling time and 1 1/2 hours freezing time)
EASE OF PREPARATION: Easy
4 cups strawberries, hulled
1/3 cup sugar
2 tablespoons orange juice
1/2 cup nonfat or low-fat plain yogurt
1. Place berries in a food processor and process until smooth, scraping down the sides as necessary. Add sugar and orange juice; process for a few seconds. Add yogurt and pulse several times until blended. Transfer to a bowl. Cover and refrigerate until chilled, about 1 hour or overnight.
2. Pour the strawberry mixture into an ice cream maker and freeze according to manufacturer's directions. Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes.
NUTRITION INFORMATION: Per serving: 82 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 1 g protein; 2 g fiber; 12 mg sodium.
Nutrition bonus: Vitamin C (100% daily value).
1 Carbohydrate Serving
Exchanges: 1 fruit
MAKE AHEAD TIP: Freeze for up to 1 week. Let soften in the refrigerator for 1/2 hour before serving. | Equipment: Ice cream maker
The perfect summertime dessert, these frozen grapes are healthy mini-popsicles. Try freezing other fresh fruit, like raspberries, peach wedges or cubes of watermelon.
Makes 4 servings
ACTIVE TIME: 5 minutes
TOTAL TIME: 50 minutes
EASE OF PREPARATION: Easy
2 cups seedless grapes
Wash and pat dry grapes. Freeze 45 minutes. Let stand for 2 minutes at room temperature before serving.
NUTRITION INFORMATION: Per serving: 55 calories; 0 fat (0 g sat, 0 g mono); 0 mg cholesterol; 14 g carbohydrate; 1 g protein; 1 g fiber; 2 mg sodium; 153 mg potassium.
Nutrition bonus: Vitamin C (15% daily value).
1 Carbohydrate Serving
Exchanges: 1 fruit
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