Citrus Freeze Bars
Kaisa Anderson, 2006 Summer Intern
Vegetable oil spray
25 reduced-fat vanilla wafers
14-ounce can fat-free sweetened condensed milk
Egg substitute equivalent to 1 egg (do not use unpasteurized egg)
1 to 2 teaspoons grated lime or lemon zest
2/3 cup fresh lime or lemon juice
8 ounces frozen fat-free or light whipped topping, thawed
5 reduced-fat vanilla wafers
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray. Arrange the 25 cookies in a single layer in the pan. (There will be spaces between the cookies.) Pour the milk and egg substitute into a medium bowl. Add the lime zest and lime juice. Stir for 3 to 4 minutes, or until the mixture begins to thicken. Fold in the whipped topping. Pour over the cookies in the baking pan. Crumble the remaining 5 cookies over the filling. Cover with plastic wrap and put in the freezer for about 4 hours, or until frozen. To serve, let thaw for 4 to 5 minutes, or just until the bars are cuttable. Cut into 15 bars.
Nutrition information: 135 calories; 28 g carbohydrates; 3 g protein; .5 g total fat; 1 mg cholesterol; 70 mg sodium; 0 g fiber
American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005
Heart Loving Chocolate Mousse
Jillian Gebhard
MHIF Winter 2006 Education Intern
Serves 4
1 cup reduced-fat whipped topping
1 package of sugar-free, fat-free chocolate pudding mix
1-1/2 cups skim milk, cold
20 strawberries, whole
In a mixing bowl, pour skim milk, add the dry chocolate pudding mix, and whip it up with a wire whisk for 5 minutes. Pudding will thicken, Stir 1 cup reduced fat whipped topping into the pudding mixture and gently whip. Divide mixture into four serving dishes and arrange each serving with 5 whole strawberries to dip.
Nutrient Analysis (Per 1/2 cup serving + 5 strawberries), Calories: 125, Protein (gm): 4.5,
Carbohydrates (gm): 20, Total Sugar (gm): 9, Total Fat (gm): 2.4, Saturated Fat (gm): 2,
Cholesterol (mg): < 5, Sodium (mg): 378, Fiber (gm): 2, Vitamin D (IU): 37, Calcium (mg): 121,
Vitamin C (mg): 35
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