By Marilyn Helton
Steps To Lighter Cookies
Making light cookies is a lot like conducting a science experiment ~ the right balance of ingredients is crucial. Here are some tips.
Source: Low-Fat Ways To Bake, ©1998 by Oxmoor House, Inc.
One of the first responses to a diagnosis of diabetes is, "What can I eat now that I can't eat anymore?" The answer is, "Anything you like as long as your diabetes and blood glucose (sugar) are under control, and you fit your choices into your daily meal plan."
Surprised? Based on over 10 years of research, revised diabetic guidelines were announced by the American Dietetic Association in 1997. Sugar is no long the ultimate "bad guy" for people with diabetes. Dietitians now teach patients how to count carbohydrates, which are found in starches (breads, cereal, rice, pasta, beans) and sugars (milk, fruits, certain vegetables, juices and desserts). The key to keeping your diabetes under control is in how much total carbohydrate you eat, not the particular source of the carbohydrate.
The up-side of this latest research is a boon to the diabetic cook. With small amounts of sugar and fats now being allowed in diabetic recipes, it's possible to produce desserts with a more tender texture, more structure in puddings and mousses, and the sweetness expected from a special treat.
Just remember, you don't have to give up your favorite foods if you have diabetes ~ You just need to learn how to work your treats into a healthy meal plan, control portion sizes, indulge in moderate exercise and get adequate rest. And when it's all said and done, remember: You really do deserve your sweets!
1-1/2 cups all-purpose flour
Combine first 6 ingredients in a large bowl; make a well in center of mixture. Combine milk and next 3 ingredients; stir well. Add to dry ingredients, stirring just until moistened.
Spoon batter by 2 heaping tablespoonfuls into each cup of a minibundt pan coated with cooking spray. Smooth tops of batter evenly with a knife. Bake at 400°F for 12 minutes or until a wooden pick inserted in center comes out clean. Remove from pan immediately; cool on a wire rack. Repeat procedure with remaining batter. Sift powdered sugar over doughnuts. Serve warm or at room temperature. Yield: 11 Doughnuts.
Per Doughnut: 154 Cal; 5 g Total Fat (1 g Sat Fat); 26 g Carb; 00 mg Cholesterol; 157 mg Sodium; 3 g Protein. Exchanges: 2 Starch; 1 Fat.
1 cup blanched almonds
Position knife blade in food processor bowl; add almonds and process until finely ground. Add sugar and flour; process until blended. Add rose water, if desired; add egg whites. Process until well blended (mixture will be very thick).
Shape dough into 28 balls, using floured hands. Place balls, 2-inches apart, on cookie sheets coated with cooking spray. Bake at 325°F for 28 minutes or until crisp on outside and soft on inside. Remove from cookie sheets; cool on wire racks. Yield: 28 Cookies.
Per Cookie: 88 Cal; 3 g Total Fat; 14 g Carb; 00 mg Cholesterol; 6 mg Sodium; 2 g Protein. Exchanges: 1 Starch; 1/2 Fat.
2 (8 oz) packages Neufchatel
(light) cream cheese,
oven to 350°F. Line muffin tins with paper & foil cupcake
liners (available in almost any grocery store).
Per Tart: 118 Cal; 5 gm Fat; 16 gm Carb; 24 mg Chol; 104 mg Sodium; 3 gm Protein. Dietary Exchanges: 1/2 Starch; 1/2 Fruit; 1/2 Meat/Protein; 1 Fat.
1 (15 oz) can unseasoned black
Preheat the oven
to 350°F. Spray a 9- x 13-inch pan with nonstick vegetable spray. Place the
beans in a colander and rinse thoroughly under running water to remove "slime";
set aside and drain.
Ed Note: Beans are blood sugar-friendly. Of the starchy foods, beans generally have the least effect on blood sugar, which is why they are often promoted for dietary management of diabetes. Source: American Journal of Clinical Nutrition 66(6): 1452-1460, 1997.
Per Brownie: 99 Cal; 3 gm Fat (1 gm Sat Fat): 18 gm Carb; <1 gm Chol; 39 mg Sodium; 2 gm Protein; 1 gm Dietary Fiber; 9 mg Calcium. Dietary Exchanges: 1 Starch/Bread; 1 Fat.
1/4 cup plus 1 Tbsp stick margarine,
Beat margarine at medium speed of an electric mixer until creamy; gradually add 3/4 cup sugar, beating until mixture is light and fluffy. Add egg and vanilla, beating well.
Combine flour and next 3 ingredients, stirring well; add to margarine mixture, stirring until well blended. Shape dough into a ball; wrap in heavy-duty plastic wrap. Freeze dough 40 minutes.
Remove plastic wrap; roll dough to a 1/16-inch thickness on a lightly floured surface. Cut into rounds with a 2-inch round cutter; place rounds on cookie sheets. Combine remaining 2 teaspoons sugar and cinnamon; sprinkle over cookies. Bake at 350°F for 10 minutes. Remove from cookie sheets; cool on wire racks. Store in an airtight container. Yield 4 Dozen (48) Cookies.
Per Cookie: 40 Cal; 1 g Total Fat; 7 g Carb; 5 mg Cholesterol; 28 mg Sodium. Exchanges: 1/2 Starch.
1 package (12-ounces) fat-free golden loaf
Heat oven to 400°F. Cut cake horizontally into 3 layers. (To split, mark side of cake with toothpicks and cut with a long, thin serrated knife). Place layers on an ungreased cookie sheet. Mix chocolate and spreadable fruit. Spread one-third of fruit mixture over each layer.
Beat egg whites and cream of tartar in medium bowl until foamy. Beat in brown sugar, 1 tablespoon at a time; continue beating until stiff and glossy. Do not underbeat. Beat in vanilla. Carefully spread one-third of meringue over each layer.
Bake 6 to 10 minutes or until meringue is light brown. Remove from cookie sheet. Cool completely on wire rack. Cut each layer crosswise into about 1-inch bars. Makes 18 Bars.
Per Bar: 88 Cal 1 g Total Fat; 18 g Carb; 00 mg Cholesterol; 75 mg Potassium; 2 g protein. 1 Bread/Starch.
1 cup stick margarine, softened
Beat softened margarines in a mixing bowl at medium speed with an electric mixer until fluffy; gradually add sugars, beating well. Add egg substitute, beating well.
Combine flour, baking powder, and salt; add to margarine mixture alternately with milk, beginning and ending with flour mixture. Beat at low speed after each addition until blended. Stir in vanilla.
Divide dough into 4 equal portions; wrap each portion in plastic wrap to prevent drying out. Chill. Proceed with cooking instructions of choice. Yield: 4 pounds Basic Cookie Dough.
Important note about the following analysis of the cookie dough: Don't panic! Each pound will make approximately 2 to 3 dozen cookies.
Per pound: 1,579 Cal; Total Fat 67 g (12 g Sat Fat); 223 Carb; 00 mg Cholesterol; 1485 mg Sodium; 23 g Protein; 5 g Fiber.
1/2 cup low-sugar apricot preserves, divided
Knead 2 tablespoons low-sugar apricot preserves into Basic Cookie Dough. (Dough will be sticky so you may want to flour your hands lightly).
Shape dough into 1-inch balls and place on cookie sheets coated with nonstick cooking spray. Dip a flat-bottomed glass in 1/4-cup sugar, and flatten each ball to 1/4-inch thickness.
Bake at 350°F for 10 to 12 minutes or until cookies are lightly browned. Remove to wire racks to cool completely.
Combine remaining 1/4-cup plus 2 tablespoons low-sugar apricot preserves, powdered sugar, and margarine in a small mixing bowl.. Beat at medium speed with an electric mixer until well blended. Spread frosting evenly over cookies. Place 3 almond slices on each cookie. Yield: 2-1/2 Dozen Cookies (30).
Per Cookie: 96 Cal; 3 g Total Fat; 17 g Carb; 52 mg Sodium; 00 mg Cholesterol; 1 g Protein. Exchanges: 1 Starch; 1/2 Fat.
1/4 Basic Cookie Dough recipe (1
Roll Basic Cookie Dough to 1/8-inch thickness on a lightly floured surface.
Cut with a 2-inch round cutter, and place on cookie sheets coated with cooking spray. Cut and remove center from half of cookies with a 1-inch star-shaped cutter.
Bake at 350°F for 8 to 10 minutes or until cookies are lightly browned. Remove to wire racks to cool completely.
Spread 1/2 teaspoon raspberry jam on solid cookies, and top with cutout cookies. Yield: 2 Dozen Cookies (24).
Per Cookie: 75 Cal; 3 g Total Fat
(0.5 g Sat Fat); 12 g Carb;
1/2 cup finely chopped pecans
Knead pecans and dried fruit into Basic Cookie Dough until well blended.
Shape dough into 2- x 1/2-inch logs, and place on cookie sheets coated with cooking spray.
Bake at 350°F for 12 minutes or until cookies are lightly browned. Remove to wire racks to cool completely. Sprinkle with powdered sugar. Yield: 3 Dozen Cookies (36).
Per Cookie: 64 Cal; 3 g Total Fat; 9 g Carb; 00 mg Cholesterol; 42 mg Sodium; 1 g Protein; 1/2 g Fiber. Exchanges: 1 Starch; 1/2 Fat.
1-3/4 cups all-purpose flour
Combine first 4 ingredients; cut in 1/2 cup margarine with pastry blender until mixture is crumbly. Sprinkle 1/4 cup plus 2 tablespoons coffee over flour mixture, 1 tablespoon at a time. Stir with a fork until dry ingredients are moistened.
Turn dough out and knead 2 or 3 times. Wrap in waxed paper and chill at least 2 hours.
Shape dough into 3/4-inch balls; press into miniature (1-3/4-inch) muffin pans coated with cooking spray, using a tart tamper or back of a spoon. Cover and chill slightly.
Combine milk and 1 tablespoon margarine in a small saucepan. Cook over low heat until margarine melts, stirring often. Combine margarine mixture, melted baking chips, and 1/4 cup sugar in a medium mixing bowl. Beat at medium speed with an electric mixer until smooth. Add egg substitute and pecans; beat well. Spoon 1 rounded teaspoonful mixture into each shell.
Bake at 350°F for 20 minutes. Cool in pans on wire racks 15 minutes; remove from pans and cool completely on wire racks.
Combine whipped topping and 2 teaspoons cold coffee. Dollop onto each cookie just before serving. Yield 4 Dozen Cookies (48).
Per Cookie: 73 Cal; 4 g Total Fat (2 g Sat Fat); 11 g Carb; 00 mg Cholesterol; 29 mg Sodium; 1 g Protein. Exchanges: 1 Starch; 1 Fat.
1-1/4 cups frozen reduced-calorie whipped
Combine first 3 ingredients with a wire whisk; set aside.
Separate ladyfinger halves. Brush inside of ladyfingers with Grand Marnier.
Spread whipped topping mixture evenly over bottom halves. Cover with top halves of ladyfingers.
Spoon fudge sauce into a small zip-top plastic bag; seal bag. Snip a tiny hole in one corner of bag, using scissors. Pipe about 2 teaspoons fudge sauce on top of each éclair. Garnish, if desired. Yield: 2 Dozen Éclairs (24).
Per Éclair: 53 Cal; 1 g Total Fat (1/2 g Sat Fat); 9 g Carb; 13 mg Cholesterol; 72 mg Sodium; 1 g Protein. Exchanges: 1 Starch.
1/4 cup plus 2 Tbsp reduced-calorie stick
Beat margarine at medium speed of an electric mixer until creamy; gradually add 2/3 cup sugar, beating well. Add molasses and egg white, beating well. Combine flour and next 4 ingredients, stirring well; gradually add to margarine mixture, beating well. Shape dough into a ball; cover and chill at least 1 hour.
Divide dough into 2 portions. Roll 1 portion between two sheets of heavy-duty plastic wrap to 1/4-inch thickness. Remove top sheet of plastic wrap; cut with a 2-inch heart-shaped cookie cutter.
Place cookies on a cookie sheet coated with cooking spray. Repeat procedure with remaining dough. Sprinkle cookies evenly with 1 tablespoon sugar. Bake at 350°F for 10 to 12 minutes or until golden. Remove from cookie sheets; cool on wire racks. Yield: 28 Cookies.
Per Cookie: 80 Cal; 2 g Total Fat; 15 g
Carb; 115 mg Sodium; 00 mg Cholesterol; 1 g Protein. Exchanges:
2/3 cup sugar
Combine first 3 ingredients in a large bowl; beat at medium speed of an electric mixer until blended. Add egg and egg white; beat well.
Combine flour and next 3 ingredients, stirring well; gradually add to molasses mixture, beating well. Stir in 1/2 cup chocolate morsels, milk, and vanilla.
Drop dough by level tablespoonfuls onto cookie sheets coated with cooking spray. Bake at 325°F for 12 minutes; cool on cookie sheets 1 minute. Remove from cookie sheets; cool on wire racks.
Place remaining chocolate morsels in a small heavy-duty, zip-top plastic bag; seal bag. Submerge bag in very hot water until morsels melt. Snip a tiny hole in one corner of bag; drizzle chocolate over cookies. Yield: 3 Dozen (36) Cookies.
Per Cookie: 79 Cal; 2 g Total Fat; 14 g Carb; 6 mg Cholesterol; 57 mg Sodium; 2 g Protein. Exchanges: 1 Starch.
2 cups all-purpose flour
Combine first 4 ingredients in a large bowl, stirring well. Combine corn syrup and next 4 ingredients, stirring well; add to flour mixture, stirring just until dry ingredients are moistened. Stir in 1/3 cup coconut.
Drop dough by level tablespoonfuls onto cookie sheets coated with cooking spray. Sprinkle toasted coconut over cookies; bake at 350°F for 8 minutes. Cool on cookie sheets 1 minute. Remove from cookie sheets; cool on wire racks. Yield: 3 Dozen (36) Cookies.
Per Cookie: 66 Cal; 2 g Total Fat (1 g Sat Fat); 11 g Carb; 7 mg Cholesterol; 41 mg Sodium; 1 g Protein. Exchanges: 1 Starch; 1/2 Fat.
1-2/3 cups all-purpose flour
1 (8-ounce) carton (1 cup) refrigerated or
2 Tbsp powdered sugar
Heat oven to 375°F. In large bowl, combine 1-2/3 cups flour and 1/2 cup powdered sugar; mix well. Using pastry blender or fork, cut in margarine until mixture resembles coarse crumbs. Press mixture in bottom of ungreased 13- x 9-inch pan.
Bake at 375°F for 14 to 17 minutes or until edges are light golden brown.
Meanwhile, in medium bowl, combine all filling ingredients except lemon juice and lemon peel; blend well with wire whisk or fork. Stir in lemon juice and lemon peel. Pour filling over base.
Bake an additional 18 to 25 minutes or until center is just set. Cool 30 minutes or until completely cooled. Sprinkle with 2 tablespoons powdered sugar. Cut into 36 Bars. Yield: 36 Bars.
Per Bar: 120 Cal; 4 g Total Fat (1 g Sat Fat); 19 g Carb; 00 mg Cholesterol; 70 mg Sodium; 1 g Protein. Exchanges: 1 Starch; 1 Fat.
1-1/2 cups flour
On a sheet of wax paper, combine the flour, baking powder, and salt. In a large bowl, with an electric mixer, beat the butter and sour cream until creamy. Beat in the granulated sugar, lemon zest and vanilla. Beat in the egg whites until light and creamy. With a wooden spoon, stir in the flour mixture. Wrap the dough in plastic wrap and refrigerate until firm enough to roll out, about 2 hours.
Preheat the oven to 400°F. On a lightly floured board, roll the dough to a 1/4-inch thickness. With a 2-inch round cookie cutter or several decorative cookie cutters, cut out cookies. Gather the dough scraps, reroll, and cut out more cookies.
Place the cookies, 1-inch apart, on 2 ungreased baking sheets, then sprinkle the colored sugar on top, gently pressing into the dough. Bake for 7 minutes, or until the cookies are just set and the edges are lightly browned. Place on a festive plate and serve. Yield: 2-1/2 Dozen (30) Cookies.
Helpful Hints: To impress your guests with just-baked cookies, place the cut-out dough on the baking sheets in the refrigerator before dinner. Then, when clearing the table for dessert, just pop the cookies into the oven. (For convenience, prepare the dough up to 1 month ahead through the first step and store in the freezer. Thaw at room temperature for about 2 hours before rolling and cutting into cookies).
Per Cookie: 68 Cal; 1 g Total Fat (1 g Sat Fat); 13 g Carb; 4 mg Cholesterol; 42 mg Sodium; 1 g Protein. Exchanges: 1 Starch.
24 graham cracker squares
Heat oven to 350°F. Arrange graham crackers in single layer in a 15-1/2 x 10-1/2 x 1-inch ungreased jellyroll pan.
Heat brown sugar and margarine to boiling in a 2-quart saucepan. Boil 1 minute, stirring constantly; remove from heat. Stir in vanilla.
Pour sugar mixture over crackers; spread evenly. Sprinkle with pecans. Bake 8 to 10 minutes or until bubbly; cool slightly. Makes 24 Bars.
Per Bar: 95 Cal; 6 g Total Fat (1 g Sat Fat); 10 g Carb; 00 mg Cholesterol; 90 mg Sodium. Exchanges: 1 Starch; 1 Fat.