Weight Watching Dessert Recipes

High Calorie Substitutes

Fat adds the most calories to all food. With its nine calories per gram, it wreaks the most havoc for dieters. By replacing the traditional sources of fat, like butter, shortening and oil, with applesauce, pureed prunes and reduced-fat margarines, desserts can remain delectable without the calories.

Since many desserts tend to be sweet due to its sugar quantity, reducing the amount of sugar will reduce the calories per serving as well. Sugar substitutes, such as sucralose, raisins and other dried fruit will add sweetness in each bite. Fresh fruit desserts, such as the Strawberry-Yogurt Pie recipe below are both nutritious and a refreshing treat. Low-calorie whipped cream, jell-o and puddings are common ingredients used in creating reduced-calorie desserts.

Portion Control

Eating sweets can be difficult to control. For this reason, dividing the dessert into individual servings is a great way to stick to your calorie and point allotment. Freezing excess servings will help moderate portions and preserve taste and freshness. Reminding yourself to enjoy each mouthful of the dessert, without guilt, will assist you with discipline and appropriate serving amount. You will be thankful for the weight loss at the end of the week too.

Recipes

Chocolate Trifle

Ingredients

1 (18 oz.) package light devil’s food cake mix

1-1/3 c. water

2 tbs. canola oil

2 large egg whites

1 large egg

Cooking spray

3 c. cold skim milk

1 (4 oz.) package instant chocolate pudding mix

½ c. Kahlua or ½ c. strong prepared coffee

1 (8 oz.) container fat-free whipped topping, thawed ½ c. chopped reduced-fat chocolate toffee bars (4 bars of Hershey’s Sweet Escapes)

Directions

Preheat oven at 350 degrees.

Mix together first five ingredients in large bowl; beat on medium speed until well blended.

Coat 13-x 9-inch baking pan with cooking spray; spoon in batter and bake for 25 minutes or until cooked in center. Remove from oven and pan; let cool completely.

Combine milk and pudding mix in medium bowl; prepare according to package directions.

Tear cake into bite-size pieces and place half in trifle bowl. Pour half of the Kahlua or coffee over cake pieces. Top with half the pudding, half the whipped topping and half the chopped chocolate bars. Repeat for second layer. Cover and refrigerate at least 4 hours.

Servings and Nutrition Information

Makes 16 servings.

One serving size equals 1 cup.

265 Calories, 4 g Fat, 1 g Fiber, 48 g Carbohydrate, 4 g Protein, 16 mg Cholesterol, 475 mg Sodium.

Strawberry-Yogurt Pie

Ingredients

1-1/2 c. low-fat graham cracker crumbs

2 tbs. unsalted margarine, melted

3 c. sugar-free strawberry nonfat yogurt

½ c. fat-free whipped topping, thawed

3 c. fresh strawberries, coarsely chopped

Directions

Preheat oven to 350 degrees. Spray a 9” pie plate with cooking spray.

In a small bowl, mix cracker crumbs and margarine until moistened. Press on bottom and sides of pie plate and bake for 10 minutes, or until lightly browned. Cool completely.

In a large bowl, blend yogurt and whipped topping until smooth; fold in strawberries. Pour into crust and freeze until firm, at least 2 hours.

Servings and Nutrition Information

Makes 6 servings.

Per serving: 210 calories, 6 g Fat, 3 g Fiber, 32 g Carbohydrate, 6 g Protein, 0 mg Cholesterol, 205 mg Sodium.