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Angel food cake has a long, lean history: The basic recipe for this airy cake has been around for more than 100 years, and it's always been free of both shortening and egg yolks.

Made with egg whites, angel food cake is lower in fat than other sweets. Why? Egg whites contain only about 20 of an egg's 75 calories. The white is also fat and cholesterol free. Two whites can often be substituted for one whole egg in baking recipes.

PREPARATION TIPS

An easy way to separate the egg yolk from the egg whites is to use a funnel; the yolk stays in the mouth of the funnel and the white slides right into your mixing bowl.

To whip egg whites into perfectly stiff peaks, use a small glass or stainless steel bowl. Gradually add sugar, 1 tablespoon at a time, until the peaks stand straight up without curling over when you lift the beaters.
Let egg whites stand at room temperature for 20 minutes. Add cream of tartar (in some recipes); beat at high speed until foamy.
Add sugar as directed in the recipe. At soft-peak stage, the egg whites will gently fold over when beaters are pulled away.
When glossy peaks form, the egg whites are stiff. At this stage, they will stand up when the beaters are pulled away.
As is true of all angel food cakes, it cools upside down so it doesn't become compact. If you don't have a true angel food cake pan, which has legs to support it while it cools, you can fashion a cooling rack that will allow the cake to be suspended: Invert (turn upside down) three glasses of the same height on a flat surface, using the cake pan to space them so the rim of the pan just rests on them.
"Angel food cake is a great fat-free treat, but it's difficult to slice since it squashes easily under pressure. I use my electric knife to make perfect slices every time." ~ Helen Westie, Empire, MI.
"I've found that if I freeze the whole angel food cake overnuight, it slices up really nice. Because it's frozen, the knife doesn't "squish" the cake." ~Sandy Fank, Olivia, MN.

Around the holidays, I always think of angel food cake because I can make it ahead and have something on hand for unexpected company. (It keeps for several days and freezes beautifully.) A chocolate version tastes indulgent but is actually fat-free, a real boon at this over-indulgent time of year.

Angel food cake seems like advanced baking because of the many steps, but it is actually as easy as paint-by-the-numbers. You will be rewarded by a tall, cloud-light, tender cake if you just follow a few simple rules:

1. Separate the eggs while cold. Bring the whites to room temperature before beating.

2. If cake flour is unavailable, replace 2 tablespoons of bleached all-purpose flour (before sifting) with an equal amount of cornstarch.

3. Make sure bowl, beaters and rubber spatula are immaculately grease-free. Wash them in hot, soapy water, rinse, then swish in a bowl containing 1/2 cup white vinegar and 2 tablespoons of salt. Do a final rinse under the faucet and dry with paper towels.

4. Use a grease-free, squeaky-clean tube pan with a removable bottom.

CHOCOLATE ANGEL FOOD CAKE WITH RASPBERRIES
I like serving this Chocolate Angel Food Cake with fresh raspberries or strawberries. If desired, a raspberry sauce or coulis, or a commercially-prepared low-fat or fat-free chocolate sauce to drizzle
over the cake will provide an even more festive holiday touch.
Recipe by Dana Jacobi for AICR.

1 cup sifted cake flour
1/4 cup non-alkalized cocoa powder
1/2 tsp. ground cinnamon
1/4 tsp. salt
12 large egg whites, at room temperature
1 tsp. cream of tartar
1 1/4 cups granulated sugar
2 half-pints (1 pint) fresh raspberries, lightly rinsed, drained and air-dried

Set rack in center of oven. Preheat oven to 350 degrees.

Sift flour, cocoa, cinnamon and salt into a small bowl.

     In a large bowl, beat whites until foamy, using a mixer on medium speed, about 2 minutes. Mix in cream of tartar. Increase speed to high and beat whites until soft peaks form, about 3 minutes. Sprinkle 2 tablespoons sugar over whites, beating until well incorporated. Repeat, 2 tablespoons at a time, until all sugar is beaten in.

     Sift one-third of flour mixture over whites. Using a rubber spatula, gently fold in dry ingredients just until combined. Repeat until all flour mixture is blended in. Do not over-mix; there may still be white streaks in the batter.

     Spoon the batter into deep 9-inch tube pan with a removable bottom, gently smoothing it to avoid large air pockets. Immediately place cake in oven.

     Bake 50 minutes, until cake feels springy when pressed in the middle with fingertips, and a knife inserted into the center comes out clean. Invert pan. Cool cake upside down, resting pan on a rack with little feet, or suspending it over the neck of a tall, heavy bottle.

     Run a thin, sharp knife all around sides of cake, including center. Push up bottom and remove outside ring. Invert a plate over cake. Holding it firmly in place, flip cake and plate. Run a knife between pan and cake so it drops onto plate. Lift away pan bottom. Cover cake with plastic wrap and let rest overnight. On the counter or refrigerated, it keeps 5 days.

     To serve, slice cake using a serrated knife and lay portions on plates. Surround slices of cake with fresh raspberries. If desired, serve cake with a serving pitcher of raspberry or chocolate sauce. Makes 12 servings.

Per serving: 141 Cal; less than 1g Total Fat; 31 g Carb;
104 mg Sodium; 5 g Protein; 2 g Dietary Fiber. Exchanges:
2 Bread/Starch.

ANGEL FOOD CAKE WITH EGGNOG SPICES
Eggnog spices highlight a heavenly cake that is light, moist and fat-free! Recipe from The EatingWell Recipe Rescue Cookbook, Š1994 by Eating Well: The Magazine of Food & HealthŽ

1 cup sifted cake flour
1-1/2 cups sugar, divided
1 tsp freshly grated nutmeg
1/2 tsp ground cinnamon
1/4 tsp ground mace
1/4 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp salt
12 large egg whites, at room temperature
1 tsp cream of tartar
1 tsp pure vanilla extract
Confectioners' sugar for dusting

Preheat oven to 350°F.

Combine flour with 1/2 cup sugar, nutmeg, cinnamon, mace, allspice, cloves and salt; set aside.

Place egg whites in a large bowl and beat with an electric mixer until frothy. Add cream of tartar and continue beating until soft peaks form. Gradually add the remaining 1 cup sugar and vanilla: Beat just until stiff peaks form. Do not overbeat!

Sift the flour mixture over the beaten egg whites in 3 parts, folding in gently after each sifting. Pour batter into an ungreased 10-inch tube pan. Smooth the top and run a small knife or spatula through the batter to remove any air pockets.

Bake for 45 minutes, or until a cake tester comes out clean and the top springs back when touched lightly. Invert the pan over the neck of a bottle and let cool completely.

With a knife, loosen the edges of the cake and invert onto a cake plate. Dust with confectioners' sugar and slice. Serves 12.

Per Serving: 143 Cal; 00 g Total Fat; 32 g Carb; 00 mg Cholesterol; 78 mg Sodium; 4 g Protein. Exchanges: 2 Bread/Starch.

PINEAPPLE-COCONUT ANGEL FOOD CAKE
Donna Quinn of Salem, WI adapted a recipe from a local paper
and turned it into a gourmet delight! Recipe from
Taste of Home's Light & Tasty Annual Recipes 2002,
Š2002 by Reiman Publications, LLC.

1 package (16-ounces) angel food cake mix
2 cans (8-ounces each) crushed pineapple, undrained
1 tsp coconut extract
1 package (8-ounces) reduced-fat cream cheese
2 Tbsp confectioners' sugar
1 tsp pineapple OR orange extract
1-1/2 cups reduced-fat whipped topping
1/4 cup flaked coconut, toasted

In a mixing bowl, combine the dry cake mix, crushed pineapple and coconut extract. Beat on low speed for 30 seconds; beat on medium for 1 minute. Pour into an ungreased 10-inch tube pan. Bake at 350°F for 35 to 40 minutes or until cake springs back when lightly touched. Immediately invert pan; cool completely. Carefully run a knife around sides of pan. Remove cake to a serving plate.

For Topping: In a mixing bowl, beat cream cheese, sugar and pineapple extract until smooth. Fold in whipped topping. Spread over top and sides of cake. Sprinkle with coconut. Makes 16 Servings.

Per (1 Slice) Serving: 178 Cal; 4 g Total Fat (3 g Sat Fat); 31 g Carb; 8 mg Cholesterol; 254 mg Sodium. 4 g Protein; 1 g Fiber. Exchanges: 1 Starch; 1 Fruit; 1 Fat.

LEMON ANGEL CAKE ROLL
This sunny cake roll exemplifies fresh flavor and has a festive look. Recipe from Diana Hardwick, Holdenville, OK. Published in
Taste of Home's Light & Tasty Annual Recipes 2002,
Š2002 by Reiman Publications, LLC.

1 package (16-ounces) angel food cake mix
3/4 cup plus 1 Tablespoon confectioners' sugar, divided
1 package (8-ounces) reduced-fat cream cheese, softened
1/4 cup fresh lemon juice
2 tsp grated lemon peel
1 carton (8-ounces) frozen reduced-fat whipped topping, thawed,
divided
12 drops liquid yellow food coloring (optional)
24 whole strawberries

Line a 15- x 10- x 1-inch baking pan (jellyroll pan) with waxed paper; coat paper with nonstick cooking spray. Set aside.

Prepare cake mix according to package directions. Spread batter evenly in prepared pan. Bake at 350°F for 25 to 30 minutes or until golden brown.

Turn cake onto a kitchen towel lightly dusted with confectioners' sugar. Gently peel off waxed paper. Dust with 1/4 cup confectioners' sugar. Roll up cake in the towel, jellyroll style, starting with a short side. Cool completely on a wire rack.

For filling, beat cream cheese and 1/2 cup confectioners' sugar. Stir in lemon juice and peel. Fold in whipped topping and food coloring, if desired. Unroll cake; spread with filling to within 1-inch of edges. Roll up again; dust with remaining confectioners' sugar. Refrigerate for 1 to 2 hours. Cut into slices. Garnish with strawberries. Yield: 12 Servings.

Per (1 Slice + 2 Strawberries) Serving: 270 Cal; 6 g Total Fat (4 g Sat Fat): 48 g Carb; 11 mg Cholesterol; 335 mg Sodium; 6 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Fruit; 1 Fat.

CHOCOLATE-ESPRESSO ANGEL FOOD CAKE
Satisfy your chocolate sweet tooth with a slice of this fat-free, cholesterol-free angelic dessert! Recipe from CookingLight Light & Easy Cookbook, Š1997 by Oxmoor House, Inc.

1-1/4 cups sifted cake flour
1-1/4 cups sugar, divided
1/3 cup unsweetened cocoa (Dutch-process cocoa has richer flavor)
1 tsp ground cinnamon
12 egg whites
1 tsp cream of tartar
1 Tbsp instant espresso powder
2 Tbsp warm water
1 tsp vanilla extract
1 Tbsp powdered sugar

Sift flour, 3/4 cup sugar, cocoa, and cinnamon together 3 times; set aside.

Beat egg whites and cream of tartar in an extra large bowl at high speed of an electric mixer until foamy. Gradually add remaining 1/2 cup sugar, 2 tablespoons at a time, beating until soft peaks form. Sift flour mixture over egg white mixture, 2 tablespoons at a time; fold in gently after each addition. Combine espresso powder and water. Fold espresso mixture and vanilla into batter.

Spoon batter into an ungreased 10-inch tube pan; spread evenly with a spatula. Break large air pockets by cutting through batter with a knife.

Bake at 350°F for 50 minutes or until cake springs back when lightly touched. Remove cake from oven; invert pan, and cool completely. Loosen cake from sides of pan, using a narrow metal spatula; remove from pan. Sift powdered sugar over cooled cake. Makes 12 Servings.

Per Serving: 154 Cal; 00 g Total Fat; 32 g Carb; 00 mg Cholesterol; 54 mg Sodium; 5 g Protein; 10 mg Calcium. Exchanges: 2 Starch.

CREAMY RASPBERRY-FILLED ANGEL CAKE
For a fun and low-fat cake with kid appeal, use confetti angel food cake and decorate with candy sprinkles or colored sugar. Recipe from Betty Crocker's Healthy Home Cooking, Š2002 by General Mills, Inc.

1 cup boiling water
1 package (4-serving size) sugar-free raspberry-flavored gelatin
1/2 cup cold water
1 pint (2 cups) raspberries
1 container (8-ounces) frozen fat-free whipped topping, thawed
1 round (10-inches in diameter) angel food cake
Additional raspberries, if desired

Pour boiling water over gelatin in large bowl; stir until gelatin is dissolved. Stir in cold water. Refrigerate about 1 hour or until thickened but not set.

Fold 1 pint raspberries and half of the whipped topping into gelatin mixture. Refrigerate about 15 minutes or until thickened but not set.

Split cake horizontally to make 3 layers. (To split, mark side of cake with toothpicks and cut with long, thin serrated knife). Fill layers with gelatin mixture. Spoon or pipe remaining whipped topping onto top of cake. Garnish with raspberries. Cover and refrigerate any remaining cake. Makes 12 Servings.

Per (1 Slice) Serving: 160 Cal; 00 g Total Fat; 36 g Carb; 00 mg Cholesterol; 390 mg Sodium; 4 g Protein; 1 g Fiber. Exchanges: 1 Starch; 1-1/2 Fruit.

MOCHA ANGEL CAKE
Coffee lovers rejoice ~ This easy-to-make angel cake is just for
you! Recipe from Betty Crocker's Healthy Home Cooking,
Š2002 by General Mills, Inc.

1 package (16-ounces) one-step white angel food cake mix
1 Tbsp baking cocoa (Dutch-process has richer flavor)
1-1/4 cups cold coffee
Mocha Topping (below)
Chocolate shot, if desired

Bake and cool cake as directed on package for two ( 9-inch) loaf pans -- except stir (dry) cocoa into cake mix and substitute cold coffee for the water.

Serve cake with Mocha Topping. Sprinkle with chocolate shot. Store covered in refrigerator. Makes 12 Servings.

Per Serving: 165 Cal; 1 g Total Fat (0 g Sat Fat): 35 g Carb; 00 mg Cholesterol; 260 mg Sodium; 4 g Protein; 0 g Fiber. Exchanges: 2 Starch.

MOCHA TOPPING

1/2 package (2.8-ounce size) whipped topping mix (1 envelope)
1/2 cup cold fat-free (skim) milk
1/2 tsp vanilla extract
2 Tbsp powdered sugar
2 tsp baking cocoa (Dutch-process, if available)

Make topping mix as directed on package, using fat-free milk and vanilla; add powdered sugar and cocoa for the last minute of beating.

CHOCOLATE CHIP ANGEL FOOD CAKE
Flecked with chocolate and served in a pool of strawberry-orange sauce, garnish this cake with fresh strawberries and orange twists for a graceful finishing touch. Recipe from Great Taste Low-Fat Desserts, Š1996 TimeLife, Inc.

1 cup sifted cake flour
1-1/3 cups granulated sugar, divided
6 ounces (about 3/4 cup)mini chocolate chips
12 large egg whites, at room temperature
1 tsp cream of tartar
1/4 tsp salt
1 Tbsp fresh lemon juice
1-1/2 tsp vanilla extract
1/4 tsp almond extract
2 tsp confectioners' sugar
1 (12-ounce) package frozen unsweetened strawberries or
raspberries
1/4 cup orange juice
2 Tbsp strawberry or raspberry jam

Preheat oven to 350°F. On a sheet of waxed paper, sift together the flour and 1/3 cup of the sugar; set aside. In a small bowl, toss 2 tablespoons of the flour mixture with the chocolate chips and set aside.

In a large bowl, with an electric mixer, beat the egg whites, cream of tartar, and salt until soft peaks form. Gradually beat in the remaining 1 cup sugar, 1 tablespoon at a time, until very stiff peaks form. Beat in the lemon juice, vanilla extract, and almond extract, beating until well combined.

Sift the flour-sugar mixture over the egg white mixture and sprinkle the chocolate chips lightly over the top. Fold the flour mixture and chocolate chips into the egg whites. Pour the batter into an ungreased 10-inch angel food cake pan or tube pan and bake for 1 hour, or until the cake is golden brown and pulls away from the sides of the pan. Cool the cake upside down in the pan (see tips in side bar). Then loosen the sides with a metal spatula and invert onto a cake plate. Using a fine-mesh sieve, dust the cake with the confectioners' sugar.

Meanwhile, in a food processor, combine the strawberries, orange juice, and jam and process to a smooth purée. Spoon the strawberry sauce onto 12 plates. With a serrated knife, cut the cake and serve over the sauce. Makes 12 Servings.

Per Serving: 208 Cal; 3 g Total Fat (2 g Sat Fat): 41 g Carb; 00 mg Cholesterol; 106 mg Sodium; 5 g Protein; 1 g Fiber. Exchanges: 3 Starch; 1/2 Fat.

ANGEL FOOD CAKE WITH CARAMEL-COFFEE SAUCE
A true quick and easy recipe ~ All you have to make is the sauce! From Cooking Light 1990 Cookbook, Š1989 by Oxmoor House, Inc.

3 Tbsp brown sugar
1 Tbsp cornstarch
1/2 tsp instant espresso powder
1 cup skim milk
1/2 tsp vanilla extract
6 (2-ounce) slices commercial angel food cake

Combine brown sugar, cornstarch, and espresso powder in a small saucepan, stirring well. Gradually stir in milk; bring to a boil, stirring constantly. Remove from heat; stir in vanilla.

Place cake slices on individual dessert plates. Top each serving with 2 tablespoons sauce. Serve immediately. Makes 6 Servings.

Per Serving: 184 Cal; 00 g Total Fat; 41 g Carb; 2 mg Cholesterol; 105 mg Sodium; 108 mg Calcium; 5 g Protein. Exchanges: 3 Starch.

ALL SEASONS LEMON TRIFLE
A trio of fresh berries cuddles up with fluffy pillows of angel food
cake and lemon cream sauce in this heavenly trifle. Recipe from SouthernLiving, Our Best Recipes Made Lighter,
Š1998 by Oxmoor House, Inc.

1 (14.5-ounce) package angel food cake mix
1 (14-ounce) can low-fat sweetened condensed milk
2 tsp grated lemon rind
1/3 cup fresh lemon juice
1 (8-ounce) carton lemon low-fat yogurt
1 (8-ounce) container frozen reduced-calorie whipped topping,
thawed and divided
1 cup sliced fresh strawberries
1 cup fresh blueberries or blackberries
1 cup fresh raspberries
1/2 cup flaked coconut, lightly toasted

Prepare cake mix according to package directions; bake in an ungreased 10-inch tube pan. Invert pan; cool completely.

Cut cake into bite-size pieces and set aside.

Combine condensed milk, lemon rind, lemon juice, and yogurt. Fold in 2 cups thawed, whipped topping and set aside.

Place 1/3 of cake pieces in bottom of a 4-quart trifle bowl; top with 1/3 of lemon mixture. Top with strawberries. Repeat layers twice, using remaining cake pieces, lemon mixture, and first blueberries, and then raspberries.

Spread remaining whipped topping over raspberries; sprinkle with toasted coconut. Cover and chill 8 hours. Makes 16 Servings.

Per Serving: 244 Cal; 4 g Total Fat (4 g Sat Fat); 47 g Carb; 4 mg Cholesterol; 240 mg Sodium; 1 g Fiber; 5 g Protein. Exchanges: 3 Starch; 1 Fat.

ANGEL CAKE PUDDING
Make everyday angel food cake into a brand new dessert that's
destined to become a family favorite. This recipe is from an excellent (and newly discovered) book: The Guilt-Free Comfort Food Cookbook, Š1996 by Georgia G. Kostas, RD, MPH, and Robert A. Barnett.

5 cups packed commercial angel food cake (packaged or from cake mix), cut into 1-inch cubes
3-1/2 cups skim milk
2/3 cup sugar
3/4 cup egg substitute (or 6 egg whites)
1/2 cup dried cranberries or dried cherries
1 Tbsp vanilla extract
1/2 tsp butter extract (optional)
1 tsp ground cinnamon
2 Tbsp slivered almonds, toasted
1-1/2 cups cranberry-raspberry juice, OR cranberry-strawberry juice, OR cranberry juice cocktail
3 Tbsp sugar
3 Tbsp reduced-fat soft margarine
1/4 tsp ground cinnamon
1/2 cup water
1 Tbsp plus 1 tsp cornstarch

Preheat oven to 250°F. Arrange cake cubes in a single layer in a jellyroll pan; bake for 30 minutes or until dry. Turn off oven.

Combine milk, sugar, egg substitute, cranberries, vanilla extract, butter extract (if using), cinnamon, and almonds in a large bowl; mix well, as with a pudding. Add cake cubes, and toss gently. Let stand 1 hour, stirring gently occasionally.

Preheat oven to 350°F. Coat a 9- x 5- x 3-inch loaf pan with nonstick cooking spray; spoon mixture into prepared pan and bake for 1 to 1-1/4 hours or until set. meanwhile, combine juice, sugar, margarine, and cinnamon in a small saucepan. Cook over medium heat, stirring frequently until sugar dissolves. Combine cold water and cornstarch; stir well, and add to juice mixture. Bring to a boil; cook, stirring constantly, until clear and thickened.

To serve, spoon warm pudding into serving dishes; spoon warm sauce around pudding. Makes 8 Servings.

Note: Be sure to save enough of your daily Carbs for a delicious serving of this yummy dessert!

Per Serving: 320 Cal; 4 g Total Fat (1 g Sat Fat); 63 g Carb; 2 mg Cholesterol; 370 mg Sodium; 9 g Protein. Exchanges: 3-1/2 Bread/Starch; 1/2 Fruit; 1/2 Dairy (Milk/Egg); 1 Fat.