by Lisa Drayer
Per serving: 336 calories; 17 g protein; 42 g carbohydrates; 5 g fiber; 25 g sugars; 12 g fat; 3.8 g saturated fat; 0 trans fat; 15 mg cholesterol; 173 mg sodium; 469 mg calcium; 1 g omega-3 fats; 414 IU vitamin A; 2.3 mg vitamin C; 1 mg vitamin E; 2 mg iron; 3.5 mg zinc
CHOCOLATE ORANGE HOT CHOCOLATE
1 quart low-fat plain milk
2 ounces dark chocolate (60 percent cacao)
1 tablespoon unsweetened cocoa powder
½ teaspoon grated orange zest
Bring the milk, chocolate, and cocoa powder to a simmer, whisking until combined. Turn off the heat and whisk in the orange zest.
Yield: 4 servings (about 1 cup each)
Per serving: 178 calories; 10 g protein; 20 g carbohydrates; 2 g fiber; 17 g sugars; 7.5 g fat; 4.7 g saturated fat; 0 trans fat; 13 mg cholesterol; 108 mg sodium; 293 mg calcium; 0.01 g omega-3 fats; 479 IU vitamin A; 0.3 mg vitamin C; 0.03 mg vitamin E; 1 mg iron; 1 mg zinc
CRANBERRY ORANGE GRANITA WITH DARK CHOCOLATE SHAVINGS
½ cup sugar
½ cup water
4 1-inch strips orange zest
Juice of 2 medium (6-ounce each) oranges (about cup)
3 cups cranberry juice
1 ounce dark chocolate (60 percent cacao), grated
In a small saucepan, combine the sugar, water, and orange zest. Bring to a simmer, stirring, until the sugar is dissolved. Chill until cold. Remove the orange zest and add the remaining ingredients. Freeze until firm, about 6 hours or overnight. Scrape with a fork to form large flakes. Garnish with grated chocolate.
Yield: 4 servings (1 generous cup each)
Per serving: 220 calories; 1 g protein; 50 g carbohydrates; 0.5 g fiber; 46 g sugars; 3 g fat; 1.8 g saturated fat; 0 trans fat; 0 cholesterol; 8 mg sodium; 10 mg calcium; 0.1 g omega-3 fats; 98 IU vitamin A; 101 mg vitamin C; 0.5 mg vitamin E; 0.3 mg iron; 0.1 mg zinc
CREAMY CHOCOLATE CHERRY RICE PUDDING
¼ cup basmati rice, rinsed well
2½ cups low-fat milk
¼ cup sugar
teaspoon kosher salt
¼ cup dried cherries
1 teaspoon pure vanilla extract
1 egg yolk
1 ounce dark chocolate (60 percent cacao), coarsely grated
Combine the rice, milk, sugar, salt, and cherries in a medium saucepan over medium heat. Bring to a simmer, stirring occasionally, and continue to simmer until the rice is tender but not mushy, about 15 minutes. Lightly beat the vanilla and egg yolk in a small bowl, and when the rice is tender, add about ½ cup of the hot rice mixture, whisking constantly. Add back to the saucepan, whisking until slightly thickened and just returning to a simmer; remove from the heat. Pour into 4 bowls or ramekins. Refrigerate until chilled. Serve with grated chocolate on top.
Yield: 4 servings (generous ½ cup each)
Per serving: 235 calories; 7 g protein; 40 g carbohydrates; 3 g fiber; 27 g sugars; 5 g fat; 1.4 g saturated fat; 0 trans fat; 59 mg cholesterol; 130 mg sodium; 196 mg calcium; 0.02 g omega-3 fats; 643 IU vitamin A; 0 vitamin C; 0.2 mg vitamin E; 1 mg iron; 1 mg zinc
CRUNCHY DARK CHOCOLATE–DIPPED KIWIS
2 ounces dark chocolate (60 percent cacao)
8 kiwis, peeled and thickly sliced
¼ cup chopped roasted salted almonds
Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Dip the kiwis in the melted chocolate. Place on wax paper and sprinkle with almonds. Chill until the chocolate solidifies.
Yield: 4 servings (4 slices each)
Per serving: 217 calories; 5 g protein; 31 g carbohydrates; 7 g fiber; 19 g sugars; 10 g fat; 3 g saturated fat; 0 trans fat; 0 cholesterol; 35 mg sodium; 75 mg calcium; 0.1 g omega-3 fats; 132 IU vitamin A; 141 mg vitamin C; 4.5 mg vitamin E; 1.4 mg iron; 0.4 mg zinc
DARK CHOCOLATE BROWNIES
cup sugar
2 tablespoons unsweetened cocoa powder
teaspoon kosher salt
¼ cup low-fat plain yogurt
½ teaspoon instant coffee
1 teaspoon warm water
1 egg
1 ounce dark chocolate (60 percent cacao), melted and cooled
2 tablespoons flour
Nonstick cooking spray
Preheat the oven to 350° F. Combine the sugar, cocoa powder, salt, and yogurt in a medium bowl and whisk until smooth. Dissolve the instant coffee in the warm water and whisk into the yogurt mixture. Whisk in the egg and then the chocolate. Stir in the flour until just combined. Divide between 4 muffin cups, sprayed with nonstick cooking spray. Bake until the edges are set and the center is soft but not wet, 18–20 minutes. Let cool completely.
Yield: 4 servings (1 brownie each)
Per serving: 148 calories; 4 g protein; 26 g carbohydrates; 2 g fiber; 20 g sugars; 4 g fat; 2 g saturated fat; 0 trans fat; 54 mg cholesterol; 90 mg sodium; 40 mg calcium; 0.01 g omega-3 fats; 69 IU vitamin A; 0.1 mg vitamin C; 0.1 mg vitamin E; 1 mg iron; 0.5 mg zinc
DARK CHOCOLATE–COVERED STRAWBERRIES
4 ounces dark chocolate (60 percent cacao)
16 strawberries
Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Dip the strawberries in the melted chocolate. Place on wax paper and chill until the chocolate solidifies.
Yield: 4 servings (4 strawberries each)
Per serving: 168 calories; 3 g protein; 20 g carbohydrates; 4.5 g fiber; 14 g sugars; 10 g fat; 6 g saturated fat; 0 trans fat; 1.5 mg cholesterol; 2 mg sodium; 13 mg calcium; 0.05 g omega-3 fats; 9 IU vitamin A; 42 mg vitamin C; 0.2 mg vitamin E; 1.4 mg iron; 0.1 mg zinc
DARK CHOCOLATE–DIPPED APPLES WITH PISTACHIOS
4 ounces dark chocolate (60 percent cacao)
4 apples, cut into 6 wedges each
¼ cup chopped pistachios
Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Dip the apple slices into the melted chocolate. Place on wax paper and sprinkle with pistachios. Chill until the chocolate solidifies.
Yield: 4 servings (6 apple slices each)
Per serving: 300 calories; 4.5 g protein; 46 g carbohydrates; 9 g fiber; 33 g sugars; 13 g fat; 6 g saturated fat; 0 trans fat; 1.5 mg cholesterol; 4 mg sodium; 23 mg calcium; 0.04 g omega-3 fats; 159 IU vitamin A; 10 mg vitamin C; 0.6 mg vitamin E; 1.7 mg iron; 0.3 mg zinc
DARK CHOCOLATE–DIPPED FROZEN BANANAS
4 medium bananas
4 ounces dark chocolate (60 percent cacao)
teaspoon kosher salt
2 tablespoons finely chopped walnuts
Peel the bananas and cut in half crosswise. Place on wax paper. Melt the chocolate and salt in a microwave-safe dish in 30-second intervals until soft; stir until smooth. Dip one side of the banana in the chocolate and place, chocolate side up, on the wax paper. Repeat with the remaining halves, sprinkle with walnuts, and place in the freezer for 1 to 2 hours or until the chocolate is hard and the bananas are semifrozen.
Yield: 4 servings (2 banana halves each)
Per serving: 285 calories; 4 g protein; 36 g carbohydrates; 5 g fiber; 22 g sugars; 15 g fat; 7 g saturated fat; 0 trans fat; 0 cholesterol; 76 mg sodium; 10 mg calcium; 0.4 g omega-3 fats; 76 IU vitamin A; 10 mg vitamin C; 0.1 mg vitamin E; 0.4 mg iron; 0.3 mg zinc
DARK CHOCOLATE–DIPPED PRETZELS
2 ounces dark chocolate (60 percent cacao)
16 pretzel rods
Heat the chocolate in a microwave-safe dish for 30-second intervals until soft; stir until smooth. Roll the pretzel rods in the chocolate. Place on wax paper and chill until the chocolate solidifies.
Yield: 4 servings (4 pretzel rods each)
Per serving: 217 calories; 5 g protein; 36 g carbohydrates; 3 g fiber; 7 g sugars; 6 g fat; 3 g saturated fat; 0 trans fat; 1 mg cholesterol; 488 mg sodium; 9 mg calcium; 0 omega-3 fats; 2.5 IU vitamin A; 0 vitamin C; 0 vitamin E; 2 mg iron; 0.3 mg zinc
DARK CHOCOLATE FONDUE WITH STRAWBERRIES
2 ounces dark chocolate (60 percent caca
o)
½ teaspoon vanilla extract
2 cups strawberries
In a small microwave-safe bowl, microwave the chocolate in 20-second intervals until melted. Stir until smooth and then stir in the vanilla extract. If the chocolate becomes lumpy, continue to stir and microwave for 5–10 seconds, until smooth again. Serve with strawberries.
Yield: 4 servings (½ cup strawberries and ½ ounce chocolate each)
Per serving: 106 calories; 2 g protein; 11 g carbohydrates; 2.4 g fiber; 8 g sugars; 6 g fat; 3.5 g saturated fat; 0 trans fat; 0 cholesterol; 8 mg sodium; 13 mg calcium; 0.1 g omega-3 fats; 10 IU vitamin A; 49 mg vitamin C; 0.2 mg vitamin E; 0.3 mg iron; 0.1 mg zinc
GREEN TEA FROZEN YOGURT
¾ cup fat-free evaporated milk
4 green tea bags
2 cups fat-free Greek-style yogurt
¾ cup sugar
Heat the milk in a small saucepan over medium heat until steaming but not boiling. Remove from the heat, add the tea bags, and steep for 6–8 minutes. Remove the tea bags and whisk the infused milk with the yogurt and sugar. Chill until very cold, at least 1 hour and up to 24 hours. Prepare an ice cream maker according to the manufacturer's directions and add the cold green tea yogurt mixture. Churn until thick and soft-set, place in a freezer-safe plastic storage container, and freeze until hard.
Yield: 4 servings (1 cup each)
Per serving: 250 calories; 16 g protein; 48 g carbohydrates; 0 fiber; 48 g sugars; 0.1 g fat; 0.1 g saturated fat; 0 trans fat; 8 mg cholesterol; 94 mg sodium; 230 mg calcium; 0 g omega-3 fats; 189 IU vitamin A; 0.6 mg vitamin C; 0 vitamin E; 0.4 mg iron; 2.1 mg zinc
HONEY YOGURT CUP
8 ounces low-fat plain yogurt
1 tablespoon honey
2 tablespoons wheat germ
Blend the yogurt and honey in a bowl. Sprinkle with wheat germ.
Yield: 1 serving
Per serving: 261 calories; 16 g protein; 40 g carbohydrates; 2.2 g fiber; 34 g sugars; 5 g fat; 2.5 g saturated fat; 0 trans fat; 13 mg cholesterol; 160 mg sodium; 423 mg calcium; 0.14 g omega-3 fats; 130 IU vitamin A; 3 mg vitamin C; 2.3 mg vitamin E; 1.6 mg iron; 4.4 mg zinc
KIWI AND MELON FRUIT SOUP
3 kiwis (8 ounces), peeled and roughly chopped (1½ cups)
2 cups cubed honeydew melon
2 tablespoons sugar
¼ teaspoon vanilla extract
¼ cup low-fat plain yogurt for garnish
2 tablespoons chopped fresh mint for garnish
Combine the kiwi, honeydew, sugar, and vanilla in a blender and puree until smooth. Divide among four bowls and garnish each bowl with 1 tablespoon yogurt and 1½ teaspoons chopped mint.
Yield: 4 servings (generous ½ cup each)
Per serving: 87 calories; 2 g protein; 20 g carbohydrates; 2.3 g fiber; 17 g sugars; 0.6 g fat; 0 g saturated fat; 0 trans fat; 1 mg cholesterol; 28 mg sodium; 55 mg calcium; 0.1 g omega-3 fats; 208 IU vitamin A; 61 mg vitamin C; 1 mg vitamin E; 1 mg iron; 0.3 mg zinc
KIWI MELON FRUIT SALAD WITH GINGER BLUEBERRY SYRUP
4 kiwis, peeled and diced (about 2 cups)
1 cup diced honeydew
1 cup diced cantaloupe
3 tablespoons sugar
3 tablespoons water
1 teaspoon grated fresh ginger
¼ cup blueberries
1 teaspoon finely grated lemon zest
In a large bowl, combine the kiwis, honeydew, and cantaloupe; toss well. In a small saucepan, bring the sugar, water, and ginger to a boil, stirring until the sugar is dissolved, 1 minute. Stir in the blueberries and lemon zest and continue to cook until the blueberries are softened, 2 minutes. Remove from the heat and cool. Pour over the fruit and toss well.
Yield: 4 servings (about 1 cup each)
Per serving: 117 calories; 1.5 g protein; 29 g carbohydrates; 3 g fiber; 23 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 16 mg sodium; 33 mg calcium; 0.1 g omega-3 fats; 1,412 IU vitamin A; 94 mg vitamin C; 1.2 mg vitamin E; 0.4 mg iron; 0.2 mg zinc
KIWI SHAKE
2 kiwis, peeled
½ banana
6 ounces low-fat vanilla yogurt
Blend the kiwis with the banana and yogurt. Pour into a glass, over ice if desired.
Yield: 1 serving
Per serving: 298 calories; 11 g protein; 61 g carbohydrates; 6.3 g fiber; 45 g sugars; 3 g fat; 1.5 g saturated fat; 0 trans fat; 8.5 mg cholesterol; 118 mg sodium; 346 mg calcium; 0.1 g omega-3 fats; 249 IU vitamin A; 148 mg vitamin C; 2.3 mg vitamin E; 1 mg iron; 2 mg zinc
LEMON SORBET WITH FRESH BLUEBERRY SAUCE
¼ cup blueberries
1 teaspoon sugar
½ cup lemon sorbet
Blend the blueberries and sugar. Serve over the lemon sorbet.
Yield: 1 serving
Per serving: 147 calories; 0.3 g protein; 37 g carbohydrates; 1.4 g fiber; 35 g sugars; 0.1 g fat; 0 g saturated fat; 0 trans fat; 0 cholesterol; 25 mg sodium; 22 mg calcium; 0.02 g omega-3 fats; 20 IU vitamin A; 6 mg vitamin C; 0.2 mg vitamin E; 0.1 mg iron; 0.1 mg zinc
LOW-FAT DOUBLE-CHOCOLATE MILK SHAKE
2 cups vanilla frozen yogurt, such as Häagen-Dazs, slightly softened
1 cup low-fat milk
2 tablespoons unsweetened cocoa powder
1½ ounces melted dark chocolate (60 percent cacao)
Place the frozen yogurt, milk, and cocoa powder in a blender and blend until smooth and thick. With the motor running, pour in the melted chocolate and blend until well mixed.
Yield: 4 servings (about ¾ cup each)
Per serving: 286 calories; 12 g protein; 40 g carbohydrates; 2 g fiber; 28 g sugars; 9 g fat; 5 g saturated fat; 0 trans fat; 68 mg cholesterol; 83 mg sodium; 326 mg calcium; 0 omega-3 fats; 319 IU vitamin A; 0 vitamin C; 0 vitamin E; 1 mg iron; 0.4 mg zinc
MANGO KIWI BLACKBERRY SMOOTHIE
4 kiwis, peeled and chopped
1 mango, peeled, pitted, and cubed
½ cup blackberries
4 ounces silken tofu
2 cups low-fat milk
¼ cup sugar
Place all the ingredients in a blender and puree until smooth. Strain if desired. Serve chilled or over ice.
Yield: 4 servings (about 1 cup each)
Per serving: 205 calories; 7.5 g protein; 41 g carbohydrates; 4 g fiber; 34 g sugars; 2.5 g fat; 1 g saturated fat; 0 trans fat; 6 mg cholesterol; 67 mg sodium; 191 mg calcium; 0.1 g omega-3 fats; 740 IU vitamin A; 89 mg vitamin C; 2 mg vitamin E; 1 mg iron; 1 mg zinc
MAPLE YOGURT CRUNCH
3 cups nonfat plain yogurt
¼ cup maple syrup
1 cup Spiced Walnuts (see Index), coarsely chopped
Mix the yogurt and maple syrup together. Place ¾ cup yogurt in a small bowl and top with ¼ cup walnuts.
Yield: 4 servings (about 1 cup each)
Per serving: 304 calories; 12 g protein; 34 g carbohydrates; 3 g fiber; 22 g sugars; 16.5 g fat; 1.5 g saturated fat; 0 trans fat; 3.8 mg cholesterol; 256 mg sodium; 275 mg calcium; 2.3 g omega-3 fats; 755 IU vitamin A; 10 mg vitamin C; 3.3 mg vitamin E; 2 mg iron; 2 mg zinc
NUTTY BANANA SHAKE
3 large bananas (about 1¼ pounds)
2 cups skim milk
2 tablespoons creamy peanut butter
2 tablespoons toasted chopped walnuts
1 teaspoon vanilla extract
Combine all the ingredients in a blender and blend until smooth. Serve over ice if desired.
Yield: 4 servings (1 cup each)
Per serving: 210 calories; 8 g protein; 32 g carbohydrates; 3.5 g fiber; 19 g sugars; 7 g fat; 1 g saturated fat; 0 trans fat; 1.5 mg cholesterol; 103 mg sodium; 137 mg calcium; 0.4 g omega-3 fats; 316 IU vitamin A; 10 mg vitamin C; 1 mg vitamin E; 0.5 mg iron; 0.5 mg zinc
PEACH BLUEBERRY GINGER CRISP
1 pound peaches, pitted and chopped (about 3 cups)
1 cup blueberries 2 tablespoons sugar
2 tablespoons flour
1 teaspoon grated fresh ginger
½ cup crushed gingersnap c
ookies
1 tablespoon butter, cut into 6 small pieces
Preheat the oven to 350°F. In a large bowl, toss the peaches, blueberries, sugar, flour, and ginger until well mixed and the flour has been absorbed. Place in a small baking dish, top with the crushed cookies, and dot with the butter pieces. Lightly cover with aluminum foil and bake for 15 minutes or until the fruit is bubbling around the edges. Remove the foil and continue to cook for 5–10 minutes or until the cookies have browned and crisped lightly. Let cool for at least 30 minutes. Serve warm or at room temperature.
Yield: 4 servings (about 1 cup cobbler each)
Per serving: 163 calories; 2 g protein; 31 g carbohydrates; 3 g fiber; 20 g sugars; 4 g fat; 2 g saturated fat; 0 g trans fat; 7.5 mg cholesterol; 86 mg sodium; 17 mg calcium; 0.04 g omega-3 fats; 429 IU vitamin A; 10 mg vitamin C; 1.1 mg vitamin E; 1.2 mg iron; 0.3 mg zinc
POMEGRANATE BLUEBERRY SMOOTHIE
1 cup pomegranate juice
½ cup frozen blueberries
¼ teaspoon vanilla extract
Blend the pomegranate juice with the frozen blueberries and the vanilla extract. Serve over ice if desired.
Yield: 1 serving
Per serving: 178 calories; 1.5 g protein; 44 g carbohydrates; 2 g fiber; 41 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 30 mg sodium; 40 mg calcium; 0 omega-3 fats; 50 IU vitamin A; 2 mg vitamin C; 0 vitamin E; 0.5 mg iron; 0 zinc
QUARTERED FIGS DRIZZLED WITH HONEY YOGURT SAUCE AND TOASTED ALMONDS
¼ cup sliced almonds
¼ teaspoon ground ancho chile
16 ripe figs, quartered
½ cup low-fat plain yogurt
1 tablespoon honey
Preheat the oven to 350°F and line a small baking sheet with parchment paper. Toss the almonds with the ground chile and spread in a single layer on the baking sheet. Bake until toasted and lightly browned, 6–8 minutes. Let cool. Spread the fig quarters on a large plate, mix the yogurt and honey in a small bowl, drizzle over the figs, and sprinkle with toasted almond slices.
Yield: 4 servings (4 figs, 2 tablespoons yogurt, and 1 tablespoon almonds each)
Per serving: 218 calories; 4.4 g protein; 46 g carbohydrates; 7 g fiber; 39 g sugars; 4 g fat; 0.7 g saturated fat; 0 trans fat; 1.8 mg cholesterol; 25 mg sodium; 142 mg calcium; 0.01 g omega-3 fats; 348 IU vitamin A; 4.4 mg vitamin C; 2 mg vitamin E; 1 mg iron; 1 mg zinc
QUICK MEXICAN HOT DARK CHOCOLATE