Pineapple Angel Food Cake – Two Ingredients

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I saw this recipe on Sew Many Ways and thought it would work out well as a low-fat, low-calorie recipe.  This is an easy two-ingredient cake that is delicious plain at only 166 calories per serving.  It can also be enhanced by the addition of whipped topping, fruit, sauce, etc.  This makes a large 12-serving, 9×13-inch cake.

http://sewmanyways.blogspot.com/2012/08/pineapple-angel-food-cake-recipe2.html

PINEAPPLE ANGEL FOOD CAKE

  • 16 oz. box of Angel Food Cake mix (Betty Crocker)
  • 20 oz. can of crushed pineapple in juice

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Preheat oven @ 350 degrees F
Grease a 9×13 inch baking pan

In a large bowl, place the cake mix and crushed pineapple with juice.  Do not add any water specified on the package.
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Stir mixture to blend – it will foam up.

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Pour into greased pan and bake @ 350 degrees F for 20-25 minutes until top is dark golden brown.

Cool in the pan on a wire rack.

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Cut into 12 servings with a serrated knife or use two forks to pull apart pieces.

Can be served plain or is extra good with a dab of whipped topping and a little pineapple ice-cream topping.
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Based on 12 servings, the plain cake is 166 calories.  Two tablespoons of light whipped topping and one teaspoon of pineapple topping adds 38 calories for a total of 204.  Not bad for a really delicious dessert.

Bean and Biscuit Bake

This recipe was adapted from one I saw on Pioneer Woman Cooks in 2010.  This makes a hearty and filling lunchtime dish.  I made mine in individual casseroles, but a  9-inch casserole dish would work just as well.

BEAN AND BISCUIT BAKE


FOR THE BEANS:
* 1 tsp. olive oil
* ½ cup onion, chopped
* 1 clove garlic chopped
* ½ cup red bell pepper, chopped
* 1 Tblsp. dark brown sugar
* ½ teaspoons black pepper
* 1 teaspoon dry mustard
* 1 Tblsp. red wine vinegar
* 1 Tblsp. molasses
* ½ cup catsup
* 1 tsp. Worcestershire sauce
* 15 oz. can pinto beans, rinsed and drained
* 15 oz. can cannellini beans, rinsed and drained
* 8 oz. can tomato sauce

  FOR THE BISCUIT TOPPING:
* 1 cup all-purpose flour
* 1-½ tsp. baking powder
* ½ teaspoon salt
* 2 Tblsp. shortening or butter
* ¼ cup plus 2 Tblsp. milk

Preheat oven to 400° F.
Spray 4 individual casserole dishes

In a medium skillet heat oil over medium heat, saute onions, garlic and bell pepper for about 10 minutes until vegetables are soft.

Add brown sugar, black pepper, mustard, vinegar, molasses, catsup, Worcestershire sauce, pinto and cannellini beans, and tomato sauce.  Let simmer while preparing the biscuit topping.

In a medium bowl, combine flour, baking powder, and salt; stir to blend. Cut in shortening/butter until mixture is consistency of coarse meal.  Add milk and stir with a fork until soft dough forms.

Place bean mixture into four casserole dishes.  Divide dough into four parts and in your hands form a biscuit about 2-½ inches x ½ inch thick.  Place on top of bean mixture.

Bake @ 400 degrees F for about 20 minutes until biscuits are golden brown.  Serve immediately.

Yield:  4 servings


According to my DietPower software, each serving is 300 calories.

French Onion Soup and Tart Cherry Dessert

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed last Friday.

I adapted this recipe from one in a cooking newsletter I received awhile back (can’t remember source) and found this amount of soup is perfect for the 4 servings I like to make for our  Friday lunches.  I leave one serving on the table for my daughter who works at home and take three servings in a picnic basket to my youngest daughter – two for our lunch and an extra for her to use another time.  This is the first recipe I’ve seen for French Onion Soup that uses chicken broth and since I cook a chicken almost every week, I have a lot of broth in the freezer.  I also freeze any leftover broth from roast beef and this enhances the flavor of the soup quite a bit.  I also think the red wine vinegar gives the soup a special boost in taste.  Canned broth can also be used but the flavor may not be as good.

FRENCH ONION SOUP

• 1-½ lbs. sliced yellow onions  (7 cups)
• 1 Tlsp. olive oil
• Approx. 2 Tblsp. water
• Chicken stock, plus beef broth and water as needed, to make 4 cups total
• 1 Tblsp. all-purpose flour
• 1 Tblsp. dark brown sugar
•  ¾ tsp. salt (taste before adding especially if using canned broth)
• 1 Tblsp. red wine vinegar
•  4 slices sturdy bread (I used my homemade Italian bread*)
•  4 half-slices Swiss cheese
•  ¼ cup parmesan cheese

Saute onions in olive oil, add water.

Stir often on medium low heat until onions are soft.  Turn heat to low, stirring occasionally, cooking for an hour or so until onions are sweet and lightly browned.  Add small amounts of water as necessary to keep onions from sticking to pan.

In a large pot, place chicken stock/beef/water to make 4 cups.

In a small bowl, whisk until smooth the flour, brown sugar and salt.

Add red wine vinegar.  Bring stock to a boil and add the flour mixture, whisking well and bring back to a boil.  Boil on medium heat for 2 minutes.  Add sautéed onions last.  Pour into 4 oven-proof bowls and top each bowl with a slice of sturdy bread, a half-slice of Swiss cheese and a tablespoon of parmesan cheese.

Broil for a minute or so, watching carefully so the cheese doesn’t burn.  Serve immediately.

4 servings 

*Italian Bread

Based on 4 servings, the soup with bread and cheese is 264 calories.

For dessert, I made a light but very flavorful dessert from an old Shaker cookbook, We Make You Kindly Welcome.

TART CHERRY DESSERT

  • 3 oz. package of cherry Jello
  • 1 cup boiling water
  • ½ cup cherry brandy/liqueur or cherry juice
  • 1 Tblsp. Lemon juice
  • 1 cup frozen tart cherries
  • 1/3 cup granulated sugar

In a medium bowl, place cherry Jello and  pour boiling water over.  Stir for 2 minutes.  Stir in cherry liqueur/juice and lemon juice.  Pour into a 9-inch dish and refrigerate for 2 hours.

Meanwhile, pour cherries into a small bowl and add sugar.

Let stand at room temperature for 2 hours while gelatin mixture is chilling.

Remove gelatin mixture from refrigerator (should be partially set) and stir in cherry/sugar mixture.  Cover and refrigerate for another 2 hours.

4 servings 

Can be served plain or with a bit of whipped topping.

Based on 4 servings, this dessert is 192 calories.  Add 20 calories if using lite whipped topping (2 Tblsp.).

The soup and dessert were a good combination – low in calories and very tasty.

White Chicken Chili

I found this recipe in 2001 on the label of a Bush’s beans can.  I was happy that my husband liked it as much as I did, since he generally preferred beef or pork to chicken.  This is a quick way to make a flavorful, filling meal.  Based on four servings, each bowl has only 168 calories and 2.32 grams of fat.

WHITE CHICKEN CHILI

  • One medium onion, chopped
  • 3 Tblsp. olive oil
  • 3 Tblsp. all-purpose flour
  • 1-¾ cup homemade chicken broth (or 14.5 oz. can of broth)
  • 2 tsp. ground cumin
  • Two 16 oz. cans cannellini or great northern beans (Bush’s)
  • 1-½ cups chopped cooked chicken breast
  • Black pepper to taste
  • Salt to taste (canned broth can be saltier – taste first before adding salt)

In a large saucepan, cook onion in oil for 4-6 minutes until onion is soft.

Whisk flour into ½ cup cold chicken broth.  Add to onion and stir.  Add remaining chicken broth, cumin,  beans, chicken, pepper and salt.  Bring mixture to a boil over medium high heat, then lower heat and simmer at medium low heat for 10 minutes until thickened, stirring occasionally.

Makes 4 servings.  I like the spiciness of the recipe but for more heat, you could add some chili powder. 

Slow Cooker Caper Chicken

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed last Friday.

This is a tasty low-fat dish adapted from one I found on The Pioneer Woman Cooks.   The count for the chicken and sauce according to my Diet Power software based on 6 servings is:  144 calories, 9.18 g fat, 56.9 mg cholesterol, 1.54 g carb, 0.2 g fiber.  Additions such as rice and vegetables should be counted separately.

SLOW COOKER CAPER CHICKEN

  • 2 boneless-skinless chicken breast halves, each cut into 3 sections
  • ¼ cup lemon juice
  • Freshly ground black pepper
  • 3 dashes Greek seasoning
  • ¼ cup melted butter
  • ¼ cup steak sauce (A-1 Steak Sauce)
  • 2 Tblsp. capers in brine

Place the chicken breast pieces in the slow cooker.  Pour lemon juice over the top and sprinkle with black pepper and the Greek seasoning.

In a separate bowl, mix the melted butter with the steak sauce and capers.  Pour this mixture over the chicken breast pieces and cook for 4-6 hours on low.

I served this chicken and sauce with rice and steamed broccoli.

Chocolate Pumpkin Cake with Cider Sauce

This is my take on a two-ingredient pumpkin/cake mix cake that is making the rounds of food blogs.  I didn’t have yellow cake mix and used chocolate fudge instead with the addition of some pumpkin pie spices.  The sauce is a simple confectioners’ sugar mixture using apple cider or apple juice.

This is a really nice dessert and 5 Weight Watchers Points/Plus based on 15 servings.

CHOCOLATE PUMPKIN CAKE WITH CIDER SAUCE

For the Cake:

  • 18.25 box of chocolate cake mix (Betty Crocker Super Moist Chocolate Fudge)
  • 15 oz. can of pumpkin puree
  • ½ tsp. cinnamon
  • ¼ tsp. nutmeg
  • 1/8 tsp. ground ginger

For the Sauce:

  • 1-1/2 cups powdered sugar
  • 3 Tblsp. apple cider*
  • Approx. 1 Tblsp. warm water

Preheat oven @ 350 degrees F

Grease a 9×13 baking pan

To make the cake:

Place the contents of the boxed cake mix, pumpkin puree, cinnamon, nutmeg and ginger into a large mixer bowl and beat for 2 minutes at medium speed.

Spoon batter into a greased  9×13 baking pan.

Bake at 350 degrees for 30 minutes or until a toothpick inserted in the center comes out clean.  Do not overbake.  Let cool in the pan on a wire rack.

To make the Glaze:

Combine powdered sugar, apple cider*, and warm water to make a smooth sauce.

*If you are lucky enough to have Boiled Cider on hand, it makes a tangy, full flavored sauce.  I bought mine online at King Arthur Flour.

While still warm, cut cake into 15 squares.  Serve warm or at room temperature with a tablespoon of the Cider Sauce.

Servings:  15

For 15 pieces with 1 Tblsp sauce:

Diet Power:  189 calories, 2.5 g fat, 41.3 g carbs, 2.0 g fiber, 2.1 g protein.
Weight Watchers Points/Plus:  5

Wintertime Fruit Drops

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

I developed this recipe in the early 1980s to enter in an Archway Cookie contest at the Ohio State Fair.  I didn’t win, but the family liked this soft cookie with all kinds of healthy ingredients and not too bad for a dieter.

WINTERTIME FRUIT DROPS

  • Servings: Approx. 2 doz. cookies
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  • 1/2 water
  • 1/3 cup snipped dried apricots
  • 1/3 cup snipped prunes
  • 1/3 cup raisins
  • 1/2 cup light brown sugar
  • 1/4 cup softened butter
  • 1 egg
  • 1/2 tsp. almond extract
  • 1-1/4 cups all-purpose flour
  • 2 tsp. baking powder
  • 1/8 tsp. salt
  • 1 tsp. cinnamon
  • 1/3 cup chopped nuts

Preheat oven to 350 degrees F.

In a small saucepan, heat the water until boiling.  Remove from heat and add apricots, prunes and raisins.  Stir and allow mixture to stand for 15 minutes.  Drain and set aside.

In a large mixer bowl, cream brown sugar and butter, add egg and lemon extract.

In a small bowl, combine the flour, baking powder, salt and cinnamon.  Add to brown sugar mixture and beat until blended.  Stir in drained dried fruit and chopped nuts.

Drop by a level measuring tablespoon onto ungreased cookie sheets, leaving 2″ between each cookie.

Bake @ 350 degrees F for 8-10 minutes until cookies are golden brown.  Cool on a rack.

Yield:  Approximately 2 dozen cookies 

Nutrition per Diet Power software based on 24 cookies:  One cookie = 88 calories, 3.27 g fat, 15.2 mg cholesterol, 25.1 mg sodium, 85.1 mg potassium, 14.1 g carbohydrate, 0.659 g dietary fiber, 1.4 g protein

Weight Watchers Points based on 24 cookies:  2 points per cookie

For our entree today, we had an old favorite – Mom’s Tuna Melts (see recipe here).

This week, we were joined by my oldest daughter and the three of us enjoyed a reduced calorie/fat lunch with a lot of good flavor.

Low in Calories – High in Flavor

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My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

This dish is reduced in fat and calories and is a good choice when trying to lose a few pounds, but just by making the servings larger, you get a really good flavorful meal for anybody at the table.   This is my meal of choice after having Marinated Pork Tenderloin for Sunday dinner (see recipe here).

PORK TENDERLOIN WITH ARTICHOKE HEARTS


  • 1 cup dry pasta
  • 1 oz. pine nuts
  • 1 tsp. olive oil
  • 8 oz. pork tenderloin slices, marinated and grilled, cubed
  • 1/2 cup red bell pepper, chopped
  • 1 cup thinly sliced mushrooms
  • 2 garlic cloves, minced
  • 1 cup low-sodium chicken broth
  • 1/4 cup balsamic vinegar
  • 1 tsp. dried oregano leaves
  • 1/2 cup marinated artichoke hearts, drained and cut in pieces
  • 1/4 cup feta cheese, crumbled

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In a large pot of boiling, salted water, cook pasta 9-11 minutes until tender.  Drain, do not rinse.

While pasta is cooking, in a large non-stick skillet over medium-low heat, toast pine nuts until golden brown (watch them – they burn easily) and transfer to a small bowl.

In the same skillet, heat olive oil, add red pepper, mushrooms and garlic.  Cook, stirring frequently for 4-5 minutes until tender.  Remove vegetables from skillet and set aside.

Add broth, vinegar and oregano to same skillet, bring to a boil.  Cook 4-5 minutes until liquid is reduced about half.  Return vegetables to skillet, add artichokes and grilled pork.  Simmer on low heat until most of the liquid has been absorbed.

Serve immediately with a sprinkling of feta cheese and toasted pine nuts.

Yield:  5 servings

I’ve been making this dish about 10 years, adapted from one on Weight Watchers Light & Tasty software.

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Nutrition count based on 5 servings per Diet Power software:  251 calories, 10.7 g fat, 10 mg cholesterol, 306 mg sodium, 151 mg potassium, 21.5 g carbohydrate, 1.27 g dietary fiber, 2.6 g sugars, 5.9 g protein

Weight Watchers:  5 points 


I got the idea for dessert from several recipes on the All Recipes web site.  I made the cake from an angel food cake mix and baked it in three 7-3/4″ loaf pans.  I used one loaf for this recipe and wrapped and froze the remaining loaves for another time.  Of course, you can also use a bakery or store-bought cake.

Make the dessert the night before serving so the flavors can blend together well.

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TOFFEE ANGEL FOOD DESSERT


  • One package angel food cake mix (Betty Crocker)
  • 1 cup whipped topping, thawed (Cool Whip Lite)
  • 1/4 cup Heath Milk Chocolate Toffee Bits

Preheat oven to 350 degrees F

Prepare cake according to package directions.  Pour into three ungreased 7-3/4″ loaf pans.   Bake at 350 degrees F for approximately 30 minutes for the 7-3/4″ size.  Leave cakes in pans and set pans on sides on a rack until cakes are cool.  Remove cakes from pans.

Take one cake and divide into 12 slices.

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Place a slice of cake in each of 6 dessert dishes.

Mix together Cool Whip and toffee bits.  Take half of this mixture and spoon about one tablespoon onto each of the 6 cake slices.  Place another slice of cake on top of the Cool Whip mixture and divide the remaining portion of mixture to spoon on top of second cake layer in each dish.

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Wrap dishes and refrigerate overnight.

Yield:  6 servings 


The dessert looks a little messy, but it sure is good.

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Nutrition based on the above ingredients and 6 servings per Diet Power software:  173 calories, 4.67 g fat, 3 mg cholesterol, 247 mg sodium, 26.7 mg potassium, 31.3 g carbohydrate, 0 dietary fiber, 21.3 g sugars, 2 g protein.

Weight Watchers:  5 PointsPlus

This was a very tasty and satisfying lunch.

Tuna Melt and Butterscotch Kahlua Mousse

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My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

Friday was a beautiful fall day in southwestern Ohio and even a low-calorie, low fat meal looked pretty and tasted good.  I made an old standby of tuna salad on sturdy homemade bread, topped with tomato and fontina cheese and heated under the broiler.  Fast, easy and delicious.

MOM'S TUNA MELT


  • Two 5-oz. cans of white albacore tuna, packed in water, drained)
  • 1/4 cup finely chopped bell pepper
  • 1-1/2 Tblsp. finely chopped onion
  • 1 Tblsp. (or more) snipped fresh cilantro
  • 1/4 cup low-fat mayo (Hellman’s Olive Oil Mayonnaise)
  • 3/4 tsp. red wine vinegar
  • Sprinkling of salt and grating of pepper to taste
  • 6 homemade rolls, split, or 6 slices of sturdy bread
  • 2 medium tomatoes, thinly sliced
  • 6 thin slices of fontina cheese

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In a medium bowl, mix together the drained tuna, bell pepper, onion and cilantro.  In a separate small bowl, whisk together the mayonnaise and red wine vinegar.  Add the mayonnaise mixture to the tuna and vegetables, add salt and pepper, and mix well. Refrigerate until ready to serve.

When ready to serve, preheat broiler.  Place split rolls or slices of bread on a large baking sheet.  Spoon the tuna mixture onto each roll/bread piece.  Top with a slice of tomato and a thin slice of fontina cheese.  Place under broiler until tuna is heated through and cheese is melted.  Serve immediately.

Yield:  6 servings

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Based on 6 servings, nutrition per DietPower software is:  233 calories, 8.25 g fat, 26.5 mg cholesterol, 235 mg sodium, 165 mg potassium, 2.63 g carbohydrate, .447 g dietary fiber, 11 g protein.

Weight Watchers:  5 points per serving 


Dessert had started out to be Chocolate Kahlua Mousse, but I found I had only butterscotch instant pudding on hand.  The butterscotch and kahlua made a good combination and a nice finish to the meal.

BUTTERSCOTCH KAHLUA MOUSSE


  • One 4 oz. box of sugar/fat-free butterscotch instant pudding
  • 1-1/4 cups 2% milk
  • 1/4 cup kahlua
  • 1-1/2 cups Cool Whip Lite topping, thawed

In  a medium bowl, whisk together the pudding mix, milk and kahlua for 2 minutes.  Fold in the Cool Whip topping.  Spoon into 6 dessert dishes, cover and refrigerate for at least one hour.

Yield:  6 servings


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Based on 6 servings, nutrition per DietPower software is:  160 calories, 3.67 g fat, 3.69 mg cholesterol, 239 mg sodium, 82 mg potassium, 23.6 g carbohydrate, 1.66 g protein

Weight Watchers:  4 Points/Plus per serving

Beef Stroganoff and Rice Pudding

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My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is the meal we had this week.

I first made this Beef Stroganoff in 1976 and it became one of our family’s favorite dishes.  In moderation and using low-fat ingredients, it’s also a good entree  when one or more of us is trying to lose weight.   The original recipe was from a Crisco cookbook, but over the years I eliminated the Crisco altogether and lightened anything I could.  It’s a traditional meal after having roast beef on Sunday.

MY ROAST BEEF STROGANOFF


  • 1 can low-fat cream of mushroom soup
  • 1 cup light sour cream
  • 2 Tblsp. catsup
  • 1 tsp. Worcestershire Sauce
  • 1/8 tsp. black pepper
  • 1 Tblsp. dried minced onions
  • 1 cup leftover roast beef, cubed

In a large skillet, place soup, sour cream, catsup, Worcestershire Sauce, pepper and onions, stirring well, and bring to a simmer.  Add leftover roast beef and continue simmering until mixture is bubbly and heated through.  Serve over noodles.

Yield:  4 servings 


Based on 4 servings of Stroganoff and 1/2 cup of cooked noodles per serving, the nutrition count per DietPower software is:  209 calories, 8.74 g fat, 49 mg cholesterol, 276 mg sodium, 615 mg potassium, 15.2 g carbohydrate, 1.44 g dietary fiber, 2.5 g sugars, 14.4 g protein.

Weight Watchers Points Plus:  5

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My mother’s rice pudding was not only a childhood favorite, but an essential dish when I was sick or pregnant or otherwise indisposed.  I could eat this pudding when I couldn’t eat anything else.  I liked it with a sprinkle of cinnamon and a drizzle of evaporated milk (or cream for everyone else).   My youngest daughter loves anything with lemon, so now I make a lemon sauce to spoon over the rice pudding.  Delicious and not too bad calorie-wise.

GRANDMA MARTHA'S RICE PUDDING & LEMON SAUCE


  • 2 cups cooked medium grain white rice
  • 1/2 tsp salt
  • 1/3 cup granulated sugar
  • 1 cup 2% milk
  • 1 beaten egg

In a medium saucepan, place the rice, salt, sugar, milk and egg and mix together well.  Bring mixture to a boil, then lower heat and continue to cook for one minute, stirring constantly.

Spoon pudding into 6 dessert dishes.

LEMON SAUCE

  • 1/2 cup granulated sugar
  • 2 Tblsp. cornstarch
  • 1 cup water
  • 4 Tblsp. butter
  • 3 Tblsp. lemon juice
  • 1 tsp. grated lemon peel

Combine sugar and cornstarch in a small saucepan.  Add water and heat mixture, stirring constantly, until it comes to a boil.  Reduce heat and simmer for 3 minutes, stirring occasionally.  If mixture appears lumpy, whisk until smooth.

Remove from heat and stir in butter, lemon juice and lemon peel.  Serve warm  over Grandma Martha’s Rice Pudding (warm or room temperature is best).

Sauce will be quite stiff when cool.  It can be warmed in the microwave or in a pan over hot water.

Yield:  1-1/2 cups sauce.  Also good over pound cake, apple cake, pie, etc.


A note in my recipe binder reads:  “From Favorite Recipes for Quilters.  We like this with Grandma Martha’s Rice Pudding.  First made 2/23/95.”

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Nutrition count per DietPower software based on 6 servings of pudding and 2 tablespoons of sauce per serving:  228 calories, 5.7 g fat, 40.1 g carbohydrate, .8 g dietary fiber, 4.4 g protein.

Weight Watchers PointsPlus:  6