Lowfat Holiday Recipes 

Copyright 1994 Wichita Eagle
From Knight-Ridder/Tribune Information Services
Selected and Prepared by Tribune Media Services

By Lori Linenberger
Knight-Ridder Newspapers


(Makes about 30 pieces)

2&1/2 cups sugar
3&1/2 tablespoons cocoa
Dash salt
1 cup skim milk
2 tablespoons light corn syrup
1 teaspoon vanilla
1/2 cup Grape-Nuts cereal (optional) 

Mix sugar, cocoa and salt together. Add milk and corn syrup. Boil mixture about 15
minutes, until it forms a soft ball in cold water. (Drop small amount into cup of cold
water. Use fingers to form soft ball.) Take off heat and beat with electric hand mixer for
about 1 minute. Do not overbeat. Stir in vanilla and cereal. Spray 9-inch glass baking
dish with non-fat cooking spray. Pour fudge into dish and let harden. Cut into squares
when set.

(Nutrient data per serving: 77 calories, trace fat, no cholesterol, 1 gram protein, 19 grams
carbohydrates, 15 milligrams sodium.)

Adapted from ``Butter Busters, The Cookbook,'' by Pam Mycoskie (Warner Books,


(Makes 7&1/2-cup servings)

1/2 cup liquid egg substitute
3 cups skim milk
2 teaspoons vanilla
2 teaspoons rum or brandy flavoring
3 to 4 individual packets sugar substitute
Drop of yellow food coloring
Ground nutmeg 

Combine all ingredients, except nutmeg, in blender. Cover and blend on high speed
until frothy. Chill thoroughly. Sprinkle with ground nutmeg before serving.

(Nutrient data per serving: 58 calories, 0.8 gram fat, 5.7 grams protein, 1.9 milligrams

Provided by Health Strategies, Wesley Medical Center, Wichita, Ks.


(Makes 6 servings)

2 cups frozen cooked or canned peas, drained
2 tablespoons onion, chopped
2 tablespoons lime or lemon juice
1 can (4 oz.) chopped green chilies
1 clove garlic, minced
1/4 teaspoon pepper sauce
1/2 teaspoon ground cumin
1 small Roma tomato, diced 

Place all ingredients except tomato and pepper sauce in food processor. Process this
mixture until smooth. Taste and add the tomato and pepper sauce. Stir by hand until

(Nutrient data per serving: 55 calories, 0.4 gram fat, no cholesterol, 3.1 grams protein.)

Provided by Health Strategies, Wesley Medical Center, Wichita, Ks.


1 cup unbleached all-purpose flour
3/4 cup sugar
1/2 cup unsweetened cocoa
2 teaspoons baking powder
1/2 cup skim milk
1/4 cup applesauce
1 teaspoon vanilla extract
3/4 cup firmly packed brown sugar
1&3/4 cups hot water 

Preheat oven to 350 degrees. Spray 8-inch-square baking pan with vegetable cooking
spray. Combine flour, sugar, 1/4 cup of cocoa and the baking powder in mixing bowl.
Combine milk, applesauce and vanilla in separate bowl. Stir wet ingredients into dry
ingredients. Spoon batter into pan. Combine brown sugar, remaining cocoa and water.
Pour over batter. Bake for 40 minutes. Remove from oven and cool in pan.

Dessert will have a soft pudding layer under the baked top. Cut squares and then scoop
the soft layer over the squares to serve.

Makes 16 squares.

(Nutrient data per serving: 113 calories, 0.4 grams fat, 2 grams protein, 28 grams
carbohydrates, 0.3 grams fiber, trace cholesterol, 50 milligrams sodium.)

Adapted from ``500 Fat-Free Recipes'' by Sarah Schlesinger (Villard Books, $23) 


(Makes 16 one-cup servings)

1 pound lean ground turkey
2 cups coarsely chopped onion
1 teaspoon crushed red pepper flakes
8 cups corn bread, broken into course crumbs
1 cup coarsely chopped pecan halves
1 cup golden raisins
4 medium Granny Smith apples, cored and cut into chunks
2 cups coarsely minced fresh flat-leaf parsley (see note)
1/2 cup finely minced fresh sage
3 cups chicken broth
Freshly ground pepper
1 cup bourbon or chicken broth
4 egg whites, at room temperature
1 tablespoon baking soda 

Preheat oven to 375 degrees. In medium saute pan, place turkey, onion and pepper
flakes, and brown over medium heat. Drain off fat. In very large bowl, combine turkey
mixture, corn bread, pecan halves, raisins, apples, parsley and sage, and toss well. Add
chicken broth and pepper to taste; add bourbon or more broth. Beat egg whites until stiff.
Gently fold beaten egg whites and baking soda into mixture. Mixture will be quite moist.
Spoon stuffing into two 9x13x2-inch baking dishes and bake for 45 minutes to 1 hour,
until golden brown and crisp.

Note: Italian parsley is also called flat-leaf parsley; it sometimes is available in local
stores. The leaves are flatter and larger than regular parsley and stems are longer.
Regular parsley may be substituted.

(Nutrient data per serving: 350 calories, 8 grams fat, 42 milligrams cholesterol, 15 grams
protein, 39 grams carbohydrates.)

Adapted from ``Great Good Food'' by Julee Rosso (Crown Publishers, $19) 

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