Fat-free flour gravy
1 cup cold fat-free broth, divided
2 tablespons unbleached all-purpose flour
seasonings to taste
Pour 1/4 cup of broth in a covered container. Add flour and sake well to prevent lumps.
The next step can be done on the stovetop or in the microwave.
Stovetop: In a small saucepan, combine remaining broth with flour mixture. Cook on medium until boiling, while stirring constantly with a wire whisk. Continue stirring until thickened.
Microwave: In a four-cup glass measuring cup, combine the remainder of broth with flour mixture. Heat on high for 2 to 3 minutes (stirring well with a wire whisk after each minute) or until thickened.
*Use 3 1/3 tablespoons of flour for one 14.5-ounce can of broth.
Recipe makes eight 2 tablespoon servings. Nutritional values: 9 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 47 mg sodium, 2 g carbohydrates, 0 g dietary fiber, 0 g sugar and 1 g protein
Source: Quick & Healthy Recipes and Ideas, Thrid Edition
Fat-free pumpkin cheesecake
24 ounces fat-free cream cheese at room temperature
3/4 cup canned pumpkin
1/2 cup granulated sugar
1 teaspoon vanilla extract
3/4 cup egg substitute (equal to 3 eggs)
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
2 tablespoons packaged cornflake crumbs (optional)
Preheat oven to 325 degrees. In a large bowl, combine cream cheese, pumpkin, sugar and vanilla. Using an electric mixer, beat at high speed until blended. On low speed, beat in egg subsitute and spices. Increase speed top high and continue until well blended.
Spray a 9-inch pan with nonstick cooking spray. Add cornflakes (optional) to the pan and shake lightly to oat the bottom and the sides. Pour in cream cheese mixture. Bake for 45 minutes or until center is set but not firm. Cool on wire rack. Store in refrigerator for several hours. Serve with whipped topping.
Recipe makes 12 servings. Nutrtional values: 86 calories, 0 g fat, 0 g saturated fat, 10 mg cholesterol, 362 mg sodium, 12 g carbohydrates, 0 gdietary fiber, 8 g sugar, 9 g protein
Source: Quick & Healthy Recipes and Ideas, Thrid Edition
