Pumpkin Pie (Phase 2)

Pumpkin Pie (Phase 2)
Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.
Serves 8
 
Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).

Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium

Peanut Butter and Jelly Cookies (Phase 2)

Peanut Butter and Jelly Cookies (Phase 2)
Description
Who would believe you can get such a delectable cookie out of such a simple recipe and with so few ingredients? (And that’s right, there’s no flour!) The not-too-sweet, deep nutty flavor — topped with a touch of fruit — is perfect for kids young and old. These cookies are so good that I need to remind you to limit yourself to one serving!
Prep time: 15 minutes
Cook time: 14 minutes
Serves 12
 
Ingredients
3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1/4 cup sugar-free jam, any flavor

Instructions
Heat oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1" apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.

Nutritional information
Per 2-piece serving:
140 calories
11 g total fat (2.5 g sat)
7 g carbohydrate
6 g protein
1 g dietary fiber
210 mg sodium

Sweet Blueberry Fool (Phase 2)

Sweet Blueberry Fool (Phase 2)
Description
We’ve lightened this classic English dessert, traditionally made with whipped cream, by substituting thick Greek nonfat yogurt. It’s meant to be served with streaks of white cream swirled through the pureed fruit.
Serves 4
 
Ingredients
1 pint fresh blueberries, plus extra for garnish, or 1 (12-ounce) bag frozen blueberries (not thawed)
3 tablespoons granular sugar substitute
2 tablespoons fresh lime juice
1 cup nonfat Greek-style yogurt
1/2 cup light or fat-free whipped topping
4 mint sprigs, for garnish

Instructions
In a medium saucepan, combine blueberries, sugar substitute, juice, and 2 tablespoons water. Place pan over medium heat and cook 10 minutes, or until berries are soft, stirring often. Press mixture through a fine strainer to remove skin. Transfer to a container; cover and refrigerate until cooled, about 20 minutes.
In a medium bowl, combine yogurt and whipped topping. Gently fold in blueberry puree, leaving a swirly pattern of purple streaks in the cream. Spoon into 4 dessert glasses and chill. Serve with mint sprigs for garnish.

Nutritional information:
104 calories
2 g fat (2 g sat)
17 g carbohydrate
5 g protein
2 g fiber
22 mg sodium