Recipe Doctor: Elaine Magee MPH, RD

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And if you haven’t checked out my new book yet, FOOD SYNERGY, please do! If you only have a couple of hours to be inspired…just read the introduction and chapter 7 in the book! This is the “aha” chapter. Now for the June Recipe Doctor Makeover:

Even Croutons Can Be Whole Grain!

Q—Dear Recipe Doctor, we eat a lot of salads in our house and we can only find white flour croutons. Can you help?

A—Croutons are easier to make at home than people think. They keep well too in a sealable plastic bag so you can make a nice batch of croutons to last a couple of weeks. When you make them yourself you are in the driver’s seat–you get to decide what bread to use, what seasonings to use, and what and how much oil to use. The first step is to find a nice 100% whole wheat or multigrain roll (a French roll perhaps) that you like. The rest is easy. We spray both sides with canola or olive oil cooking spray and season them with your choice of garlic & herb seasoning (such as Mrs. Dash). They are baked for a certain amount of time and towards the end, you sprinkle the tops with shredded Parmesan cheese. Now you have tasty but lower fat croutons that actually add a couple grams of fiber to your salad!

Gigantic Garlic Parmesan Croutons (with 2 grams of fiber!)
These croutons are great for green salads and as the base for appetizers that are normally served on or with crackers.

The same serving size of store-bought croutons contain 123 calories, 5 grams fat, 1.5 grams saturated fat, and 328 mg sodium.

Makes about 30 gigantic croutons (about 6 servings)

1 (extra long) 100% whole wheat or multigrain hoagie or roll (about 3-inches wide and 12 inches long)
Canola or olive oil cooking spray
About 2 teaspoons Garlic & Herb Seasoning (i.e. Mrs. Dash Garlic & Herb seasoning)
1/3 cup shredded Parmesan cheese

1. Preheat oven to 350-degrees.
2. Cut whole-wheat roll into 1 centimeter or 1/3-inch wide slices. Coat both sides of each slice with cooking spray. Set the slices onto nonstick jellyroll pan. Sprinkle the tops lightly with half of the garlic & herb seasoning (or to taste) and turn the slices over and sprinkle the tops with remaining seasoning.
3. Bake them in the middle of the oven for about 8 minutes. Sprinkle the tops of the croutons with Parmesan and bake them for a few minutes more, until croutons are golden and crispy. Let croutons cool. Store them in an airtight resealable plastic bag for up to 1 to 2 weeks.

Nutritional Analysis: 76 calories, 3.5 g protein, 11.5 g carbohydrate, 2 g fat, .8 g saturated fat, .6 g monounsaturated fat, .5 g polyunsaturated fat, 3 mg cholesterol, 2 g fiber, 175 mg sodium. Calories from fat: 24 percent. Omega-3 fatty acids = .05 gram, Omega-6 fatty acids = .45 gram. Weight Watchers POINTS = 1

Light and Dainty Brunch Dish For Health Conscious Moms

Q–Dear Recipe Doctor, I’m looking for a fun but light brunch dish to serve for a small mother’s day luncheon/tea I’m helping with. Can you suggest something?

A—I’m always looking for opportunities to create entrees featuring vegetables instead of meat. This delivers two big health benefits from the get go—no red or processed meats contributing fat, saturated fat and more, and at least one serving of nutrient-rich vegetables and it’s not even lunch yet.

So, I thought I would create a “Garden” Dutch Pancake. The Dutch pancake recipe I used as inspiration called for whole milk and white flour. I added fat free half and half and switch to part whole-wheat flour. Three tablespoons of butter were called for to grease the muffin cups and blend in with the pancake batter but we cut it all out and used canola cooking spray. Usually a tablespoon of butter is called for to sauté almost 3 cups of vegetables. But again, I used canola cooking spray and a nonstick frying pan. I also found a reduced fat white cheddar cheese to sprinkle over the top but any reduced fat cheese will do.

This light version contains almost 40% fewer calories, 2/3rd less fat and saturated fat per serving compared to a traditional Dutch pancake filled with the sautéed vegetable mixture topped with regular cheese. Plus we’ve added an extra gram of fiber per serving.

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Light Dutch Garden Pancakes
Whip up the batter the night before and just keep it covered and chilled in the refrigerator until the morning when you are ready to make them. We are using higher omega-3 eggs to make these lighter pancakes and we are substituting whole wheat flour for half of the white flour and fat free half and half (or lowfat milk) for whole milk. Instead of using 3 tablespoons of butter when cooking the pancakes, we are using some canola cooking spray.

Makes 10 mini pancakes (about 3 servings)

Pancakes:
2 large higher omega-3 eggs
1/4 cup whole-wheat flour
1/4 cup white flour
1/2 cup fat free half and half or 1% lowfat milk
Pinch of salt
Pinch of freshly grated nutmeg
Canola cooking spray

Garden Filling:
Canola or olive oil cooking spray (or 2 teaspoons canola or olive oil)
1 1/2 cups sliced mushrooms (if the mushroom slices are large, cut them in half)
1 1/4 cup diced broccoli florets
1 Roma tomato, diced
1/2 cup shredded reduced fat white cheddar or Gouda cheese

1. In small mixing bowl, add eggs, flours, fat free half and half, salt and nutmeg and beat on medium speed until combined, taking out as many lumps as possible (but the batter will still be slightly lumpy). Cover the bowl with foil or plastic and keep in the refrigerator overnight.
2. In the morning, preheat oven to 425-degrees. When it reaches 425-degrees, set two pans (6 cups each) of Texas size muffins in the oven for 5 minutes to get good and hot.
3. Take one pan out and coat one of the cups generously with canola cooking spray then quickly pour 1/8-cup of batter into the cup. Repeat with the remaining 5 cups in the pan. Place the pan in the oven and remove the second pan.
4. Repeat step #3 with the second pan (cup by cup, spray with canola cooking spray then ladle in 1/8-cup of batter) until the batter is gone. Quickly place pan in hot oven with other pan. Bake about 10 minutes or until mini pancakes are golden brown and puffy.
5. While pancakes are baking, begin heating a large nonstick frying pan over high heat. Coat the pan generously with cooking spray (or coat bottom with 2 teaspoons of oil) and add the mushrooms. Sauté, stirring often until lightly browned (about 3-5 minutes), then stir in diced broccoli. Continue to stir and cook until broccoli is just tend but still bright green. Turn off the burner and stir in the diced tomato; set aside.
6. When mini pancakes are out of oven, remove 3 to a plate and fill each with a slightly heaping tablespoon of the garden mixture. Repeat with the remaining pancakes. Sprinkle about a tablespoon of the shredded cheese over the top of each Dutch pancake. The cheese should melt within a minute but if it doesn’t, just pop them under the broiler for about 20 seconds. Serve immediately.

Per serving (if 3 per recipe) using cooking spray: 230 calories, 16 g protein, 25 g carbohydrate, 8 g fat, 4 g saturated fat, 2 g monounsaturated fat, 2.5 g polyunsaturated fat, 165 mg cholesterol, 4 g fiber, 288 mg sodium. Calories from fat: 30 percent. Omega-3 fatty acids = .3 grams, Omega-6 fatty acids = 2 grams. Weight Watchers POINTS = 4

Italian Restaurant Salad Gets A Spring Makeover

Q–Dear Recipe Doctor: I’m looking for a nice salad to serve that doesn’t require a lot of effort and can be a main dish salad or a side dish salad. I’ve tried some of your past salad recipes and my wife and I have loved them. Just wondering if you have another salad up your sleeve?

A—I love using spinach leaves for the base of salads because it’s an easy and enjoyable way to work those dark leafy greens into my diet. They are just loaded with all sorts of good stuff (antioxidants galore and powerful phytochemicals). I recently went to an Italian restaurant in San Jose, California (Amici’s) and shared a wonderful salad with my sister. I loved the salad so much that I made what I think is a lighter rendition the very next day. The dressing is easy to whip up because you just blend prepared pesto with some balsamic vinegar and lemon juice. The rest of the salad ingredients add flavor and color and texture without adding to many calories or grams of fat or saturated fat (toasted pine nuts, reduced fat feta, roasted red pepper, sliced red onion and chopped tomato).

Spinach Pine Nut Salad with Lemon Basil Dressing
Makes 2 large salad servings

5 cups raw spinach leaves, rinsed and patted dry
2 slices crisp cooked turkey bacon, broken into bits
1 ounce reduced fat feta, crumbled
2 tablespoons toasted pine nuts
1/3 cup roasted red pepper (bottled) drained and chopped
1/4 cup thinly sliced red onion or sweet onion
1 ripe medium or roma tomato, chopped

Lemon Basil Vinaigrette:
1 tablespoon pesto (bottled or from frozen)
2 tablespoons balsamic vinegar
2 teaspoons lemon juice

1. Arrange spinach in two individual salad bowls. Top each with half of the turkey bacon, feta, pine nuts, roasted red pepper, onion and chopped tomato.
2. In small bowl, combine vinaigrette ingredients (pesto, balsamic vinegar, lemon juice) with whisk until blended. Drizzle over the individual salads and serve!

Per serving: 199 calories, 10 g protein, 16 g carbohydrate, 10.5 g fat, 3.5 g saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 18 mg cholesterol, 5 g fiber, 630 mg sodium. Calories from fat: 48 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1 g. Weight Watchers POINTS = 4

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Eggs Benedict Makeover

Q—Dear Recipe Doctor, I love ordering Eggs Benedict at restaurants but would like to make a healthier version at home. I figured if anyone could take on Eggs Benedict it would be you!
A—How about a vegetable version of Eggs Benedict? Don’t worry; we’re still using the poached egg. We’re just going to top it with some vegetables instead of ham or bacon and we’re whipping up a light Hollandaise sauce to drizzle over the top. And it wouldn’t be a Recipe Doctor makeover without switching to a whole grain or whole wheat English muffin too.

A big batch of light Hollandaise Sauce is made with 2 higher omega-3 egg yolks, 3 tablespoons whipped butter, and 3/4 cup fat free half and half instead of Hollandaise Sauce recipe featured in Martha Stewart Living which calls for 3 egg yolks and 12 tablespoons of butter. Fresh lemon juice, orange juice and freshly ground pepper are used to flavor the light sauce and a little bit of flour is used to thicken the sauce. The sauce keeps for several days covered in the refrigerator, just warm it up on the LOW setting in the microwave and serve!

Venicia Benedict
This veggie version of the favorite brunch dish was inspired by a specialty at the Freudenberger’s The Original Pancake House restaurant chain.

Traditional Eggs Benedict contains around 450 calories, 30 grams fat and 15 grams saturated fat per serving.

Makes enough Hollandaise Sauce for about 6-8 servings

Hollandaise Sauce:
2 egg yolks, higher omega-3 if available
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons lemon juice
2 tablespoons orange juice
3 tablespoons whipped butter (or margarine with 8 grams fat per tablespoon)
2 tablespoons white flour
3/4 cup fat free half and half (or low fat milk), add more milk if a thinner consistency is desired

For each serving of Venicia Benedict: (to make 2 servings, double the amounts, and to make 4 servings, multiply the amounts by 4)
1 multigrain or whole wheat English muffin split into two halves
1 large egg, higher omega-3 if available (or 2 egg whites, beaten together with a teaspoon of water)
2/3 cups sliced mushrooms
1/3 cup frozen chopped spinach

1. For sauce, combine egg yolks, salt, pepper, lemon and orange juice in the food processor or blender, pulsing for about 5 seconds. In a nonstick small saucepan, over medium heat, melt 3 tablespoons of whipped butter and whisk in 2 tablespoons each of the fat free half and half and the flour. Whisk in the remaining fat free half and half or lowfat milk, a little at a time. Whisk in the egg yolk mixture and continue to cook on medium heat, stirring constantly, until the sauce is nicely thickened. Set sauce aside until needed.
2. Start toasting the English muffin halves and start poaching your egg(s). If you want to make a mini “egg white” omelet instead, heat a small nonstick saucepan over medium heat. Coat the bottom and one-inch up the sides with canola cooking spray. Pour in the egg white mixture (2 egg whites beaten with a teaspoon of water). When looking fairly firm on top, flip over gently with a spatula to lightly brown the other side.
3. Meanwhile, coat a nonstick frying pan with canola cooking spray and heat over medium-high heat. Add the mushroom slices and sauté, adding a tablespoon or two of water or vegetable broth if needed, until lightly browned. Stir in the frozen chopped spinach and continue to cook, stirring often, until the spinach is hot but still bright green. Turn off heat.
4. To assemble each Venicia Benedict, place the toasted English muffin on the plate and place the poached egg (or egg white mini omelet) in the center of the two halves. Top with the spinach/mushroom mixture, and then drizzle about 1/8 cup of the Hollandaise sauce over this. Garnish with some fresh herbs and/or a sprinkling of freshly ground black pepper or nutmeg.

Per serving: (per Venicia Benedict) 267 calories, 16 g protein, 28 g carbohydrate, 11 g fat, 4.3 g saturated fat, 4 g monounsaturated fat, 1.7 g polyunsaturated fat, 300 mg cholesterol, 7 g fiber, 534 mg sodium. Calories from fat: 35 percent. Omega-3 fatty acids = .3 g, Omega-6 fatty acids = 1.3 g, Weight Watchers POINTS = 5

Elegant Chicken Dish for a light Valentines Day
By Elaine Magee, MPH, RD

Q–Dear Recipe Doctor, I would like to make something light and elegant for my wife on Valentines Day. Every “romantic” recipe I’ve seen is way too rich for us. Please help us!

A—This reader is so right in searching for a light recipe for Valentines Day because there is nothing romantic about a high fat meal when you consider the post meal physiological effect. The larger and higher fat the meal, the more “stuff” will be in your stomach and the longer it will be in your stomach, weighing you down and the longer your body will be diverting blood from your circulation to your stomach to aid in the digestion process.

By eating an elegant but LIGHT meal, you are keeping your stomach nicely satisfied but leaving the body energetic and comfortable—sounds like a recipe for romance to me! For this occasion, I took a rich recipe for Chicken Cordon Bleu using regular Swiss cheese, regular ham, 6 tablespoons of butter and a cup of heavy whipping cream and turned it into a light entrée using lean ham and light Swiss cheese, a tablespoon of olive or canola oil and a cup of fat free half and half!

The result is a romantic entrée with 75% less fat and saturated fat and almost half the amount of calories and cholesterol.

[Visit http://www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Chicken Cordon Bleu
(with 75% less fat, saturated fat and almost 50% fewer calories and cholesterol)
This dish is elegant enough to serve at a party and yet simple and savory enough to serve the family any night of the week.

Original recipe contains 577 calories, 40 grams fat, 23 grams saturated fat, and 201 mg cholesterol per serving.

Makes 6 servings

The hardest part is pounding the chicken breasts, so if you can get your butcher to do that part for you, the rest is downhill.

6 skinless, boneless chicken breast halves
6 slices reduced fat Swiss cheese
6 slices extra lean ham
1/2 cup unbleached white flour
1 teaspoon paprika
1 tablespoon canola oil or olive oil
1/2 cup dry white wine
1 teaspoon low sodium chicken broth powder
1 tablespoon cornstarch
1 cup fat free half and half

1. Pound chicken breasts in between two sheet of wax paper until about half as thick. Lay a slice of cheese and ham on top of each breast then fold the ends of the chicken over like an envelope and secure with a toothpick.
2. In medium size bowl, mix flour with paprika. Coat the outside of the rolled chicken pieces with the flour mixture.
3. Start heating a tablespoon of oil in a large, nonstick skillet over medium-high heat. Add chicken pieces and brown on both sides. Add the wine and chicken broth powder to the skillet, reduce heat to low, cover the skillet and simmer for 30 minutes (or until chicken is cooked throughout).
4. Transfer breast to a serving dish and remove toothpicks. Add cornstarch to a small bowl and slowly whisk in the half and half until smooth. Add the mixture to the skillet and cook over low heat, stirring constantly, until thickened (about a minute). Pour over the chicken pieces and serve warm!

Per serving: 318 calories, 41 g protein, 10 g carbohydrate, 10 g fat, 3.8 g saturated fat, 4 g monounsaturated fat, 1.8 g polyunsaturated fat, 96 mg cholesterol, .2 g fiber, 669 mg cholesterol. Calories from fat: 29 percent.
Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.6 g, Weight Watchers POINTS = 7

Moist and Wonderful Almond Bars
(With 1/3 fewer calories, half the fat, and 2/3rds less saturated fat and cholesterol.)

By Elaine Magee, MPH, RD

I’ve had a few requests over the past few months to lighten almond cakes or bars. I tried lightening a couple of recipes that were sent to me and I ended up LOVING the version you see below. This recipe uses almond paste though, which can get rather pricey, but when you taste this recipe I hope you’ll agree it’s so worth it.

The original recipe comes from Gourmet magazine (December 2004) and we’ve changed the recipe by using less sugar (1/2-cup of sugar instead of 3/4-cup), and using less fat (3/4-cup less fat margarine with 8 grams of fat per tablespoon plus 1/4-cup light or fat free cream cheese instead of 1 cup of stick butter). We also increased the fiber and nutrients by adding half whole wheat flour instead of all white flour.

The result was an amazingly moist bar packed with almond flavor. In fact, this ended up becoming my breakfast the morning I tested it because I enjoyed it so much I went from two bites to ten in no time flat.

Moist Almond Bars (1/3 fewer calories and half the fat)
Original recipe contains 146 calories, 10 grams fat, 5 grams saturated fat and 30 milligrams cholesterol per square.

Makes 25 squares

1/2 cup packed almond paste (about 5 ounces; not marzipan)
1/2 teaspoon salt
1/4 cup granulated sugar
3/4 cup less fat margarine (with 8 grams fat per tablespoon)
1/4 cup fat free or light cream cheese
1/4 cup granulated sugar
1 large egg, higher omega-3 if available, separated
1 1/4 teaspoon almond extract
1/2 cup + 2 tablespoons whole-wheat flour
1/2 cup + 2 tablespoons unbleached white flour
1/2 cup sliced almonds (about 1 1/2 ounces)

1. Preheat oven to 350-degrees. Line a 9 x 9-inch or 8 x 8-inch baking dish with foil and coat the foil with canola cooking spray. Set aside.
2. In small food processor bowl, pulse almond paste to break up into small bits. Add in the salt and 1/4 cup sugar and pulse until finely ground (about 30 seconds).
3. In large mixing bowl, combine margarine, cream cheese and 1/4 cup sugar with electric mixer fitted with paddle attachment, beating at medium speed for about a minute. Add in the almond paste mixture, egg yolk and almond extract and beat until blended in (about 1 minute). Reduce speed to lowest speed and add in the flours, beating just until combined.
4. Spread the batter evenly in the prepared pan. Lightly beat the egg white in a small bowl then brush some of it over the top of the batter. Sprinkle the top evenly with sliced almonds.
5. Bake until top is just golden (about 35 minute). Cool completely in pan on a rack (about 30 minutes). Lift foil out of pan and onto a flat surface. Cut into 25 squares and serve! The bars will keep well stored in an airtight container at room temperature for a few days.

Per square: 98 calories, 2.5 g protein, 11 g carbohydrate, 5 g fat, .7 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated fat, 10 mg cholesterol, 1.3 g fiber, 83 mg sodium. Calories from fat: 46 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.3 g, Weight Watchers POINTS = 2

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Prosciutto Provolone Strata
(With half the fat, saturated fat, and cholesterol)

By Elaine Magee, MPH, RD

Q—Dear Recipe Doctor, I found this recipe for a fancy strata from Bon Appetit December 2003 and I would love to make it over the holidays but can’t unless it is dramatically lightened. Please help!

A—Strata is one of those dishes that many families traditionally make around the holidays. My guess is it’s particularly desirable because you assemble it the day before, let it rest in the refrigerator overnight and bake it in the morning. And, of course, it doesn’t hurt that strata is the ultimate breakfast comfort food.

I’ve been lightening various strata over the years but I have to say, this one was really enjoyable. I loved how the different unique flavors came together. To lighten this dish up I used whole wheat bread instead of white, I used a little less goat cheese but used one flavored with black pepper, I used slices of reduced fat provolone cheese, and increased two ingredients that add flavor and nutrients; green onions and fresh basil. I also used 2 higher omega-3 eggs and 3/4-cup egg substitute in place of 5 eggs and switched to fat free half and half in place of the whole milk. I also used half as much salt because the other ingredients were adding plenty. And instead of drizzling 3 tablespoons of melted butter over the top before baking, I just coated the top lightly with canola cooking spray.

[Visit www.recipedoctor.com to find out more about Elaine’s brand new book, FOOD SYNERGY, and to join the FREE Recipe Doctor Club!]

Light Prosciutto and Goat Cheese Strata
Original recipe contains 430 calories, 23 grams of fat, 13 grams saturated fat, 177 mg cholesterol and only 1.5 grams of fiber per serving.

Makes 9 servings

About 17 slices of firm whole wheat bread, crusts removed
6 ounces prosciutto, thinly sliced (this is the way you typically buy it packaged or freshly cut from a deli)
5 ounces goat cheese, crumbled (pepper flavor works well)
4 ounces reduced fat provolone, shredded (if you buy it sliced, a quick run through your small food processor will shred it in no time)
1/2 cup chopped green onions, white and part green
3/4 cup thinly sliced fresh basil
2 large eggs, higher omega-3 if available
3/4 cup egg substitute
2 cups fat free half and half (low fat milk can also be used)
1 tablespoon Dijon mustard
1/4 teaspoon salt
Pepper to taste (if desired)
Canola or olive oil cooking spray

1. Coat a 9 x 13 x 2-inch baking dish with canola cooking spray. Line the bottom of the dish completely with bread slices—you may need to cut some slices to fit nicely. Place half of the prosciutto evenly over the bread then sprinkle with half of the goat cheese and half of the provolone. Sprinkle half of the green onions and half of the basil over the cheese in the dish.
2. Top all of this with a second layer of bread then layer with the remaining prosciutto, goat cheese, provolone, green onions, and basil. Cut the remaining slices of bread into 1/4-inch cubes and sprinkle them all over the top of the strata.
3. In large mixing bowl, whisk together eggs, egg substitute, fat free half and half, mustard, and salt. Add some black pepper if desired (I add about 1/4 teaspoon). Pour the egg mixture over the strata and press down gently on the bread with a spatula. Cover the dish with foil or plastic wrap and refrigerate overnight.
4. Uncover the strata and coat the top with canola or olive oil cooking spray. Start preheating the oven to 350-degrees while the strata stands at room temperature. When oven is ready, bake for about 1 hour. Remove the dish from the oven and preheat the broiler. Place the strata under the broiler, watching carefully, until the top is golden brown (about 30 seconds). Cut into 9 squares and serve!

Per serving: 315 calories, 22 g protein, 31.5 g carbohydrate, 11.8 g fat, 6 g saturated fat, 3.8 g monounsaturated fat, 1.5 g polyunsaturated fat, 78 mg cholesterol, 5 g fiber, 889 mg sodium. Calories from fat: 34 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.2 g. Weight Watchers POINTS = 6

Time For A New Festive Holiday Dessert—Lemon Cranberry Pudding Cakes

By Elaine Magee, MPH, RD

[Visit www.recipedoctor.com to find out more about Elaine’s newest cookbook, COMFORT FOOD MAKEOVERS, and to join the FREE Recipe Doctor Club!]

Q–Dear Recipe Doctor, I am plum tired of the same old same old holiday desserts. Do you have a favorite holiday dessert recipe that I can serve at a holiday dinner party?

A—Rum Cake smum cake. Pecan Pie too rich for you? Ready for something light and festive to finish your meal that is also different from the holiday has beens? Try these individual Lemon Cranberry Pudding Cakes on for size.

The original recipe (for Lemon Pudding Cakes) comes from Fine Cooking magazine. We are making the light version using 3 tablespoons of less fat margarine and a tablespoon of fat free sour cream instead of 1/4 cup of stick butter and we’ve cut the sugar back from a cup to 3/4 cup. Instead of 3 large egg yolks, we are using 2 yolks and 2 tablespoons egg substitute. One percent milk is added instead of whole milk and the final touch is sprinkling some dried cranberries over the top of each cake before they are baked.

Lemon Cranberry Pudding Cakes (with 100 fewer calories, 9 grams less fat and more than 6 grams less saturated fat)
Dried cranberries are used instead of fresh because fresh might introduce too much moisture into the batter.

Original recipe (not including cranberries) contains 289 calories, 14 grams fat, 8 grams saturated fat, and 139 mg cholesterol per serving (if 6 per recipe).

Makes 6 individual cakes

Canola cooking spray
3 large eggs at room temperature, separated (1 yolk discarded)
3/4 cup granulated sugar, divided use
3 tablespoons less fat margarine with 8 grams fat per tablespoon
1 tablespoon fat free sour cream
2 tablespoons egg substitute
1/4 cup unbleached white flour
1/4 teaspoon salt
1 cup 1% low fat milk
1/3 cup lemon juice
2 teaspoons finely grated lemon zest (Optional)
4 tablespoons dried cranberries
Light whipped cream as a garnish (optional)

1. Preheat oven to 350-degrees with the rack in the center of the oven. Coat the inside of 6, 6-ounce ovenproof ramekins or custard cups with canola cooking spray. Arrange the cups in a 9 x 13-inch baking dish.
2. Add 3 egg whites to large mixing bowl and beat with electric mixer (if using standing mixer, use the whisk attachment) on medium speed until the whites are foamy (30-60 seconds). Increase speed to high and beat until whites hold soft peaks (about 1 minute more). With the mixer on medium-low speed, slowly sprinkle in 1/4-cup sugar (take about a minute to do this). Scrape the sides of the bowl before beating on high speed for 30 seconds longer. Spoon egg whites into medium bowl and set aside.
3. Add margarine, sour cream, remaining 1/2 cup sugar, 2 egg yolks, 2 tablespoons egg substitute to the mixing bowl with whisk beater (instead of the paddle) and beat on medium speed until smooth (at least 1 minute). Add 1/4-cup flour, 1/4-teaspoon salt, and 1/2-cup of the milk and beat on low speed to blend into the egg mixture. Beat in remaining milk and lemon juice and beat until smooth.
4. Add a third of the egg whites and lemon zest (if desired) into the egg yolk mixture, folding it in by hand until combined. Continue incorporating the remaining egg whites into the batter.
5. Divide the batter among the prepared cups (the cakes don’t rise so you can fill them to within 1/8-inch of the top). Sprinkle about 2 teaspoons of cranberries over the top of each cup. Press them 1/4-inch down under the top surface. Pour not water from tap into the 9 x 13-inch baking pan so the water reaches halfway up the sides of the custard cups. Bake until the tops of the cakes are light golden. When you touch the top with your finger, they will feel spongy (25 to 30 minutes).
6. With oven mitt or tongs, move the cups to a rack and let cool to room temperature. Serve warm or cover and refrigerate for at least 2 hours to serve chilled. Add a dollop of light whipped cream if desired.

Per serving (including cranberries): 195 calories, 5 g protein, 34 g carbohydrate, 5 g fat, 1.3 g saturated fat, 1.8 g monounsaturated fat, 1.4 g polyunsaturated fat, 72 mg cholesterol, .3 g fiber, 175 mg sodium. Calories from fat: 22 percent. Weight Watchers POINTS = 4
Omega-3 fatty acids = .2 g (depending margarine used)
Omega-6 fatty acids = 1 g (depending on margarine used)