Just in case there weren't enough sweet treats for you in the chocolate and fruit chapters, here are tons of others. You'll find crazy-good breakfast breads, frozen treats, crunchy stuff, and more. And you'll be happy to know that not everything in this chapter requires you to use an oven. There are plenty of super-simple recipes that require no heating at all. Dig in and enjoy!!!
PER SERVING (1 scone): 125 calories, 2.5g fat, 181mg sodium, 23g carbs, 2g fiber, 6g sugars, 4g protein |
These scones are really fantastic and can be made in so many flavors. All you need to do is swap blueberries for some other fruit, like peaches or strawberries. Yum!
Ingredients
cup regular oats (not instant)
cup Bisquick Heart Smart baking mix
¾ cup blueberries
cup light vanilla soymilk
1 tablespoon brown sugar (not packed)
2 teaspoons light whipped butter or light buttery spread, softened
½ teaspoon baking powder
DirectionsPreheat oven to 400 degrees.
Combine dry ingredients with butter and mix well. Add milk and stir. Then fold berries into the batter.
On a baking pan sprayed with nonstick spray, divide batter into 4 mounds (leave room in between 'em—they expand!).
Bake for 10 minutes.
MAKES 4 SERVINGS
PER SERVING (entire recipe): 220 calories, 2.5g fat, 275mg sodium, 38g carbs, 2g fiber, 20g sugars, 11g protein |
Ingredients6 soft ladyfingers
½ cup strong-brewed flavored coffee (or espresso), cooled and sweetened, to taste, with no-calorie sweetener
¼ cup fat-free ricotta cheese
2 tablespoons Cool Whip Free
1 tablespoon unsweetened cocoa powder, divided
1 teaspoon Splenda No Calorie Sweetener (granulated)
½ teaspoon vanilla extract
DirectionsLine up 3 of the ladyfingers next to each other on a serving dish. Drizzle as much as half of the cooled coffee over ladyfingers, until desired saturation is reached.
In a small bowl, combine ricotta cheese, Splenda, Cool Whip, and vanilla extract. Mix well. Spread half of the mixture on top of ladyfingers. Top with half of the cocoa.
Next, layer remaining ladyfingers on top. Again, saturate with coffee. Spread remaining cheese mixture on top.
Sprinkle the rest of the cocoa over the dish and serve immediately.
MAKES 1 SERVING
PER SERVING (1 cupcake): 108 calories, 2g fat, 188mg sodium, 21g carbs, 0.5g fiber, 12g sugars, 2g protein |
These cupcakes are insanely fantastic! Even if you aren't a huge fan of pumpkin, you'll FLIP over 'em! And if you ARE a pumpkin-lover, you MUST visit the pumpkin section in the "Fun With . . ." chapter on page 268!
IngredientsFor Cupcakes
2 cups moist-style yellow cake mix (½ of an 18. 25-ounce box)
1 cup canned pure pumpkin
cup fat-free liquid egg substitute
2 tablespoons sugar-free maple syrup
2 teaspoons cinnamon
2 teaspoons Splenda No Calorie Sweetener (granulated)
teaspoon salt
For Topping
3 cubes (about 1 ounce) chewy caramel
2 teaspoons light vanilla soymilk
DirectionsPreheat oven to 350 degrees.
Combine all cupcake ingredients in a mixing bowl with cup of water. Whip with a whisk or fork for 2 minutes until well blended.
Spray a 12-cup muffin pan with nonstick spray or line with baking cups. Evenly spoon batter into muffin cups. Place pan in the oven and cook for about 12 minutes (until cupcakes have puffed up but still appear a little gooey on top).
Once cupcakes are cool enough to handle, arrange them closely on a plate so that the edges are touching.
Place caramel and soymilk in a tall microwave-safe glass or dish (mixture will bubble and rise when heated). Microwave at medium power for 1½ minutes. Stir mixture vigorously until smooth and thoroughly blended. (Return to microwave for 30 seconds at medium heat if caramel has not fully melted.) Immediately drizzle caramel sauce over cupcakes.
MAKES 12 SERVINGS
For a pic of this recipe, see the photo insert. Yay!
CHEW ON THIS:
Pumpkins are 90 percent water. No wonder they're so low in calories! |
PER SERVING (1 muffin): 110 calories, 1.5g fat, 125mg sodium, 22g carbs, 1.5g fiber, 8g sugars, 3g protein |
Ingredients1½ cups regular oats (not instant)
½ cup flour (not packed)
2 Jell-O Sugar Free Vanilla Pudding Snacks
1 cup canned peaches in juice, drained and chopped
½ cup blueberries
½ cup fat-free liquid egg substitute
3 tablespoons light vanilla soymilk
2 tablespoons light whipped butter or light buttery spread
¼ cup plus 2 tablespoons dark brown sugar (not packed)
2 teaspoons baking powder
½ teaspoon cinnamon
¼ teaspoon salt
DirectionsPreheat oven to 375 degrees.
Combine oats, flour, sugar, baking powder, cinnamon, and salt in a large bowl and stir well.
In a separate bowl, combine pudding, butter, soymilk, and egg substitute. Blend well with a whisk.
Add pudding mixture to dry mixture, stirring until just blended. Slowly fold in peaches and blueberries.
Divide mixture evenly into a 12-cup muffin pan sprayed with nonstick spray or lined with baking cups. Bake for 18 minutes or until a toothpick inserted in the center comes out clean.
MAKES 12 SERVINGS
Some of these stats may surprise you . . . |
English Muffin—130 calories and 1g fat |
Plain Bagel—290 calories and 2g fat |
Donut—200 calories and 10g fat |
Scone—400 calories and 16g fat |
Muffin—450 calories and 15g fat |
Nutritional information based on averages.
PER SERVING (1 slice): 85 calories, 3g fat, 158mg sodium, 17g carbs, 7g fiber, 1.5g sugars, 2g protein |
Ingredients2 cups Fiber One bran cereal (original)
¼ cup light whipped butter or light buttery spread, melted
1 large 8-serving box (or 2 small 4-serving boxes) Jell-O Sugar Free Peach Gelatin Dessert Mix
1½ cups Cool Whip Free
Optional: sliced peaches (for garnish)
DirectionsPreheat oven to 350 degrees.
In a large bowl, dissolve gelatin mix into 2 cups of boiling water. Stir for 2 minutes or until completely dissolved. Then stir in 1 cup of cold water and place in the fridge for about 1½ hours (but not longer than that—the mixture should be thickened but not gelled).
Meanwhile, in a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with melted butter and stir until well mixed.
In an oven-safe pie dish sprayed with nonstick spray, evenly distribute Fiber One mixture, using your hands or a flat utensil to press and form the crust. Use your fingers to press it into the edges and up along the sides of the dish. Bake pie crust in the oven for 10 minutes. Set aside.
Once Jell-O has thickened, use an electric mixer to blend in the Cool Whip. When mixture is uniform and smooth, pour it evenly into the pie crust. Use a flat utensil to smooth out the surface. Refrigerate for several hours until firm. If desired, garnish pie with peach slices. Cut into 8 slices.
MAKES 8 SERVINGS
TOP ATE Toppings for Frozen Yogurt, Sorbet, and Light Ice Cream In search of toppings? These ROCK! 1. Fat Free Reddi-wip (2 tablespoons = 5 calories, 0g fat) 2. Sprinkles/Jimmies (1 teaspoon = 20 calories, 1g fat) 3. Sliced Strawberries (5 medium berries = 20 calories, 0.5g fat) 4. Crushed Caramel-Flavored Soy Crisps or Mini Rice Cakes (4 crisps or mini cakes = 30 calories, 0.5g fat) 5. Sugar-Free Strawberry Preserves (2 tablespoons = 20 calories, 0g fat) 6. Crushed Cone Pieces (1 cake/flat-bottom cone = 20 calories, 0.5g fat) 7. Mini Marshmallows (10 marshmallows = 20 calories, 0g fat) 8. Hot Cinnamon & Splenda-Topped Apple Slices (½ cup = 35 calories, 0.5g fat) |
PER SERVING (½ cup): 72 calories, 1g fat, 75mg sodium, 14g carbs, 0.5g fiber, 7g sugars, 3g protein |
This pudding is great and can be made in a variety of delicious flavor combos. You can get really creative with light vanilla soymilk and fruity sugar-free syrups!
Ingredients1½ cups light chocolate soymilk
2 ounces sugar-free calorie-free coconut syrup
2 tablespoons cornstarch
1 teaspoon Splenda No Calorie Sweetener (granulated)
Optional: fat-free whipped topping
DirectionsCombine all ingredients in a medium saucepan. Stir well and then set stove to medium heat.
Stirring constantly, allow mixture to reach a boil (about 5 minutes). Once mixture has thickened and begun to boil, remove from heat.
Spoon mixture into three dishes. Place them in the fridge for several hours, until pudding has set.
If desired, top each dish with some whipped topping before serving.
MAKES 3 SERVINGS
PER SERVING (1 piece): 46 calories, 1g fat, 32mg sodium, 11g carbs, 2.5g fiber, 4g sugars, 1g protein |
If you LOVE Rice Krispies Treats, you'll flip over this fiber-packed version!
Ingredients5 cups puffed wheat cereal
2 cups Fiber One bran cereal (original)
3 cups miniature marshmallows
3 tablespoons light whipped butter or light buttery spread
DirectionsMelt butter in a large saucepan over low heat. Add marshmallows and stir until completely melted. Remove from heat.
Add both cereals. Stir until thoroughly coated.
Using a spatula, press mixture evenly into a 9" × 13" baking pan sprayed with nonstick spray. Allow to cool. Cut into 25 squares.
MAKES 25 SERVINGS
PER SERVING (¼th of bowl): 50 calories, 0.5g fat, 157mg sodium, 6g carbs, 0g fiber, 2g sugars, 2g protein |
This crazy stuff was invented by our friend Maris (who is actually the mom of an HG staffer). It's a fizzy, creamy, wobbly dream dessert and can be used in parfaits, as pie filling, or eaten straight from the bowl! Feel free to experiment with a slew of SF Jell-O and diet soda flavors!
Ingredients1 cup Cool Whip Free
1 large 8-serving box (or 2 small 4-serving boxes) Jell-O Sugar Free Orange Gelatin Dessert Mix
1 can diet cream soda
DirectionsDissolve gelatin mix into 2 cups of boiling water. Stir for 2 minutes or until completely dissolved. Then stir in soda.
Refrigerate for about 1½ hours (mixture should be thickened, but not gelled).
With an electric mixer, stir in Cool Whip until thoroughly blended. Return to fridge until very firm (overnight is best).
MAKES 4 SERVINGS
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book. |
PER SERVING (entire recipe): 124 calories, 3.5g fat, 243mg sodium, 24g carbs, 1.5g fiber, 6g sugars, 3g protein |
Ingredients1 Jell-O Sugar Free Vanilla Pudding Snack
½ sheet (2 crackers) low-fat honey graham crackers, crushed
¼ teaspoon coconut extract
1 tablespoon sweetened coconut flakes
2 tablespoons Fat Free Reddi-wip
DirectionsSpoon pudding into a small bowl. Mix in coconut extract.
Top pudding with crushed graham crackers and coconut flakes. Finish off this creamy coconut cloud with whipped topping. Mmmmm.
MAKES 1 SERVING
CHEW ON THIS:
Not only is coconut delicious, it's good for you, too. It's packing fiber, vitamins, and minerals. (Just don't overeat it—it's fairly high in calories!) |
PER SERVING (1 cheesecake mini): 65 calories, 1g fat, 229mg sodium, 9g carbs, 0g fiber, 1g sugars, 7g protein |
These mini cheesecakes taste best when eaten the day they're prepared!.
IngredientsFor Cheesecakes
16 ounces fat-free cream cheese, softened
2 sheets (8 crackers) low-fat honey graham crackers
¼ cup fat-free egg substitute
¼ cup light vanilla soymilk
½ cup Splenda No Calorie Sweetener (granulated)
2 teaspoons Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 tablespoon warm water
1¾ teaspoons unflavored gelatin (most of a ¼-ounce envelope)
1½ teaspoons vanilla extract
For Topping
½ cup sugar-free strawberry preserves
¼ teaspoon unflavored gelatin (remaining contents of the ¼-ounce envelope)
DirectionsPreheat oven to 350 degrees.
Break graham crackers into small pieces and place in a sealable plastic bag. Using a rolling pin (or any smooth cylindrical kitchen container), crush crackers until reduced to crumbs. Line a 12-cup muffin pan with baking cups and evenly distribute crumbs among them; shake pan so crumbs settle evenly along the bottom of each cup. Place pan in oven for 5 minutes and then remove.
Dissolve 1¾ teaspoons of the gelatin into ¼ cup of boiling water. Stir vigorously until the mixture is free of granules and lumps. Set aside.
Place cream cheese in a large mixing bowl. In a separate container, combine all other cheesecake ingredients, including gelatin mixture. Using an electric mixer on low speed, slowly blend liquid mixture into cream cheese. Raise mixer speed to medium-high and blend until mixture is uniform and free of lumps. Evenly spoon mixture into muffin pan and bake in the oven for about 15 minutes (until tops begin to crack).
Meanwhile, combine topping ingredients and stir well. Once cheesecakes are done cooking, remove pan from the oven. Evenly distribute topping among the centers of the tops of the cheesecakes, avoiding the edges. Return pan to the oven for 5 minutes.
Allow pan to cool for 20 minutes, then refrigerate until chilled (at least 3 hours). For best results, keep refrigerated until ready to serve.
MAKES 12 SERVINGS
PER SERVING (½ of recipe): 140 calories, 1.5g fat, 174mg sodium, 32g carbs, 3g fiber, 14g sugars, 2g protein |
Ingredients1 medium banana, sliced
¾ cup chopped strawberries
2 sheets (8 crackers) low-fat honey graham crackers, crushed
1 tablespoon Splenda No Calorie Sweetener (granulated)
½ teaspoon imitation rum extract
¼ teaspoon cornstarch
Dash of salt
Optional: fat-free whipped topping
DirectionsPreheat oven to 450 degrees.
In a small dish, combine Splenda, rum extract, cornstarch, and salt with 1 tablespoon of water. Stir well.
Place banana slices and strawberries in a separate dish. Cover with liquid mixture and stir.
Pour fruit mixture into a mini loaf pan (about 6" × 3") sprayed with nonstick spray. Evenly top with the crushed graham crackers.
Place pan in the oven and bake for about 12 minutes or until cracker topping begins to brown.
To serve, place a plate over the loaf pan and then swiftly flip upside down. Wiggle the dessert out of the dish and enjoy! If desired, top with whipped topping.
MAKES 2 SERVINGS
Need something sweet while eating out? Making smart choices can help you save BIG. Here's proof . . .
Strawberry Shortcake vs. Berries and Cream
FIGHT IT! Strawberry Shortcake can easily contain 600+ calories and 25+ grams of fat.
BITE IT! Opt for a bowl of berries and a little whipped cream, and you'll typically take in under 120 calories and WAY less fat. This simple switch saves you about 500 calories!
Ice Cream Sundae vs. Fruit Sorbet
FIGHT IT! Need something sweet and chilly? Polish off an ice cream sundae and you'll have swallowed 550 calories and 25 grams of fat.
BITE IT! Get your hands on some fruit sorbet instead. If you eat a cup of sorbet, it will likely contain only about 250 calories and no fat.
Chocolate Cream Pie vs. Hot Cocoa
FIGHT IT! That slice of chocolate cream pie looks delicious, but is it worth 500 to 600 calories and 30 grams of fat?!
BITE IT! Get your chocolate fix with a hot cocoa. Even if it is made with whole milk, you'll save more than 300 calories and 20 grams of fat!
Nutritional information based on averages.
PER SERVING (1 pretzel): 175 calories, 2g fat, 450mg sodium, 36g carbs, 1g fiber, 1g sugars, 5g protein |
Ingredients1 plain frozen soft pretzel (about 2 ounces)
1 tablespoon Splenda No Calorie Sweetener (granulated)
teaspoon cinnamon
teaspoon salt
10 sprays I Can't Believe It's Not Butter! Spray
DirectionsPreheat oven to 400 degrees.
In a small bowl, mix Splenda, cinnamon, and salt. Set aside.
Spray a small baking pan lightly with nonstick spray. Place pretzel in pan and bake for 2 minutes.
Remove pretzel and spray each side evenly with butter spray (5 sprays per side). Next, cover entire pretzel with Splenda/cinnamon/salt mixture.
Bake for an additional 6 minutes, flipping halfway through. Enjoy!
MAKES 1 SERVING
HG SHOCKER! |
Slip up and order a sweet 'n buttery pretzel from the mall food court and you could end up taking in as much as 400 calories and 10 grams of fat! |
PER SERVING (entire recipe): 130 calories, 0.5g fat, 70mg sodium, 28g carbs, 0g fiber, 8g sugars, 2g protein |
This dessert is soooo great because it's huuuuge, crunchy, and very fun to eat!
Ingredients2 full-sized caramel corn rice cakes
¼ cup Cool Whip Free
DirectionsCover the top half of one rice cake evenly with the Cool Whip. Gently place the other rice cake on top, making a sandwich. Freeze for at least 1 hour, then enjoy.
MAKES 1 SERVING
HG Tip:For an extra layer of fun, spread a tablespoon of fruity sugar-free preserves on the inside of each rice cake before assembling your treat. (Pssst . . . strawberry is the best!) It'll only add about 20 calories! |
PER SERVING (1 frosted cupcake): 113 calories, 2g fat, 197mg sodium, 21g carbs, 0g fiber, 11g sugars, 3g protein |
This recipe was co-developed with Weight Watchers®.
IngredientsFor Frosting
One-half 8-ounce container Cool Whip Free
¼ cup fat-free cream cheese, softened
2 tablespoons Splenda No Calorie Sweetener (granulated)
½ tablespoon zero-calorie sugar-free strawberry syrup
teaspoon vanilla extract
1 drop neon pink food coloring
For Cupcakes
2 cups moist-style white cake mix (½ of an 18.25-ounce box)
1 cup diet black cherry soda
½ cup egg whites (about 4 egg whites)
6 medium strawberries, pureed
DirectionsPreheat oven to 350 degrees.
Combine all frosting ingredients in a medium bowl. Using an electric mixer at medium-low speed, blend for about 1 minute (until frosting is thoroughly mixed). Chill frosting in the freezer for 20 minutes and then transfer to the fridge (until ready to frost cupcakes).
In a large bowl, stir to combine cake mix, soda and egg whites. Add pureed strawberries and food coloring, and mix with electric mixer at medium-high speed until smooth (about 45 seconds). Evenly spoon batter into a 12-cup muffin pan spritzed with nonstick cooking spray or lined with baking cups.
Place pan in the oven and bake 15 to 20 minutes (until firm). Let cool completely before frosting. Once cool, remove cupcakes from the pan and evenly spread frosting over them.
MAKES 12 SERVINGS
© 2008 Weight Watchers International, Inc. All rights reserved.
So you saved room for dessert at your favorite restaurant. And you've been eyeing the tiramisu since you walked in the door. Before you order, know that it's likely to cost you at least 930 calories and 60 grams of fat. Hope you set some time aside to burn all those calories. Here's what you'll need to do to work 'em off: |
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Times based on estimates for a 150-pound woman.
Climb stairs nonstop for more than 2½ hours or