|
A Bowl Of Cherries!
|
|
Caramelized
Salmon Chilled
Cherry, Custard With Fresh Cherries (Clafouti) Risotto Pudding With Brandied Cherry Sauce Roast
Loin of Pork Wild & White Rice
Everybody knows, on the happiest days, what life is just a bowl of. Of all summer's reassurances, cherries always seem the bounciest, the plumpest, the most bursting with flavor. Cherries are candy, the bonbons of summer produce. Sibling rivalry wouldn't be the same without cherries: fighting over whose fruit salad has the most cherries in it; or who gets the double cherry, the one magically joined at the stem; or who stole from the box of assorted chocolates the one with the gooey cherry center. The tragicomedies of cherries are not limited to childhood. It is said that the great epicure Lucullus, who is credited with having introduced the cherry to Europe around 70 B.C., took his life on the day he realized he had only a few thousand cherries left. Possibly to avoid a similar fate, King Charles V of France planted, not a mere 1,000 cherries, but more than 1,000 cherry trees in his gardens at St. Paul and Tournelle in the mid-1300s. And when it comes to moral allegories, what could be more poignant as a lesson in honesty than having someone admit that he chopped down a cherry tree? The Romans knew three kinds of cherries, and even today, we know what they called them. Bright red sweets were Apronians, the blunted rounds were Caecilian, and the darkest were Lutatians. For practical purposes, we have two categories: sour or tart cherries, used for pies and cooked desserts; and sweet cherries, for eating fresh. The former are small and round, ranging in color from yellow and green, to pink and red. They include chokecherries, sand cherries, and ground cherries (also called cape gooseberries). Most are only available canned or frozen. In addition to the deep maroon Bings and Lamberts, sweet-cherry varieties include Vans, Chapmans, Burlats, Deacons, Chinooks, Black Tartarians, Rainiers, and Republicans. Cherries make excellent liqueurs and brandies, most notably Danish Cherry Herring and the eau de vie called Kirsch or kirschwasser. Early New Englanders developed their own contender in this category, giving it the particularly American-sounding name Cherry Bounce. Cherries, known as drupes or stone fruits, are members of the rose family and can be sun-dried and kept for up to a year. Dried cherries make a delicious addition to waffle batter, scones, and other baked goods, and brighten up a mouthful of any miscellaneous mix of dried fruits. They even taste pretty good by themselves. But they don't taste much like cherries. Ask a kid, any kid! Source: Sweet Onions & Sour Cherries, ©1992 by Jeannette Ferrary and Louise Fiszer.
February is National The ruby-red color of cherries is perfect for patriotic celebrations on Presidents’ Day and for romantic offerings on Valentine’s Day. In fact, cherries are perfect for any special occasion throughout the month of February. Compared to other fruits, cherries have the highest levels of calcium, iron, magnesium, phosphorous and copper. Tart cherries are high in antioxidants, which may prevent the oxidation of unwanted cholesterol. Some food folklorists claim that cherries help relieve the pain of arthritis or gout; thousands of people believe this to be true, but researchers are continuing to check the validity of these claims. Cherries are best known in desserts, especially cherry pies and cobblers. However, this tangy, colorful fruit is also tasty in main courses, side dishes, salads and beverages. Try adding dried cherries to cereals, pancake batter or meat sauces. Serve over poultry, pork or wild game. Slip them into rice pilaf or rice pudding, or add about 1/2 cup dried tart cherries to your favorite apple or peach pie recipe. Give trail mixes new flavor with the addition of dried tart cherries. As a party treat, combine them with whole cashews, smoked almonds or roasted walnuts. And anything made with raisins, currants or dried apricots becomes more exciting when substituted with the tantalizing taste and natural color of dried, red, tart cherries. There are many ways to use the newest member of the cherry family ~ the dried tart cherry. You can find them in gourmet and specialty food stores, selected supermarkets or by mail order. You can call for free catalogs from two of the mail order sources below: American Spoon Foods (800/222-5886) or Orchards’ Harvest (800/286-7209) To receive a free cherry packet of recipes, send your name and complete mailing information to: Cherry Marketing Institute, 2220 University Park Drive, Dept. CC, Okemos, MI 48864. Source: Cherry Marketing Institute, Inc.
Cherry Facts There are about 7,000 tart cherries on an average tree; that’s enough cherries for about 28 pies. One pound of frozen cherries equals about 3 cups; it takes 4 to 5 cups of tart cherries to make a pie. There are about 2-1/3 cups of cherry pie filling in a 21-ounce can. There are about 2 cups of tart cherries in a 16-ounce can. Package sizes of dried tart cherries vary; one pound equals about 3-1/2 cups. One cup of cherries contains 82 calories, largely as carbohydrate, with some protein and negligible fat. They are a good source of dietary fiber. One pound of cherries is equivalent to 80 cherries, or 3 cups, sliced. For a quick version of Black Forest Cake, prepare your favorite chocolate cake and bake it in two round layers. After the cake cools, put cherry pie filling in the middle and on top of the cake. Frost the sides with calorie reduced whipped cream. Add tangy taste to Waldorf Salad by tossing dried tart cherries with the apples and other ingredients. Or, serve up steaming mugs of cherry juice blend, garnished with cinnamon sticks. Season acorn squash halves with a little calorie-reduced margarine and brown sugar; add cherry pie filling and bake in a 350-degree oven for 55 to 60 minutes, or until squash is tender. For a purely indulgent, easy-to-prepare snack, combine dried tart cherries, smoked almonds and semisweet or white chocolate morsels. Source: Cherry Marketing Institute, Inc.
|
Historians now
say that George Washington never did chop down his father’s cherry tree. They say an
early biographer invented the story to fill a gap in the record of Washington’s
childhood. But eating cherries is still a good way to honor America’s first
president. Research has shown that fresh, frozen and canned cherries offer many health benefits. Washington would have approved. And besides: It’s National Cherry Month. Cherries contain several natural substances that seem to fight cancer. One such compound, perillyl alcohol, binds to protein molecules to inhibit the growth signals that stimulate tumor development. In laboratory studies, this phytochemical has caused pancreatic tumors to regress. It has also shown the potential to help prevent cancers of the breast, lung, liver and skin. Also found in cherries are anthocyanins, a class of compounds which act as potent antioxidants. These substances isolate certain destructive by-products of metabolism and usher them safely from the body. Cherries also are a significant source of dietary fiber and potassium. All fruits, vegetables, whole grains and beans contain powerful natural disease-fighting substances, according to the American Institute for Cancer Research (AICR). So AICR recommends a predominantly plant-based diet rich in a variety of these foods. Fruits and vegetables have been found to be particularly important to cancer prevention. The American Institute for Cancer Research recommends five or more servings of fruits and vegetables each day for optimum health benefits. According to national surveys, however, the average American gets two to three. Cherries grow in sweet and sour varieties. Sweet Bing cherries are what most people enjoy fresh, straight from the bowl, while hard-to-find sour varieties are more often used for cooking and baking. Tart cherries (also known as sour or pie cherries) are seldom sold fresh. They are smaller, softer and generally too sour to eat raw. Instead, they are canned or frozen for use in pie fillings or sauces. Since cherry season is short, canned cherries make an excellent way to enjoy the fruit year-round. A one-pound can of pitted cherries is the equivalent to one pound of fresh and yields two cups of pitted fruit. When substituting sweet cherries for tart varieties, decrease the amount of sugar in the recipe and add a little lemon juice. Cooked cherries are most often served as a dessert. There are many delicious recipes for the fruit, however, to use in every part of a meal. Pureed cherries provide the base for a light, luncheon soup and chopped, dried sour cherries are a wonderful addition to your breakfast pancakes. Make a cherry vinaigrette for salads by combining a cup of fresh, pitted cherries, 2-1/2 tablespoons of balsamic vinegar, 2 tablespoons of canola oil, a tablespoon of sugar, 1/2 cup cherry juice, 2 teaspoons peeled, grated ginger root in a blender with a dash of salt and pepper. Chill in a jar and shake before serving. Make a sour cherry sauce as a tangy accompaniment to sweet desserts. Place 3 cups pitted sour cherries, 3/4 cup sugar and 1/4 tsp. ground cinnamon in a medium-size sauce pan, cover and simmer, stirring occasionally, for 10 minutes. Stir in 1-1/2 tsp. balsamic vinegar. Mix 3/4 tsp. cornstarch in a small bowl with one tsp. water, stir until smooth and add to the cherry sauce. Cook until the sauce begins to thicken, about two minutes. Serve over low-fat vanilla ice cream, angel food cake, yogurt or poached pears. Cherries can be much more than pie filling, and fresh sweet cherries make a quick, easy snack. They can also be pitted and thrown into waffles, pancakes or muffins. Dried cherries can be tossed into salads, sprinkled over yogurt and cereal, or added to meatloaf. AICR Ed. Note: Spring into spring by featuring colorful salads in spring menu line-ups. Combine cottage cheese, fat-reduced whipped topping and Lite cherry pie filling for an item that moves fast on salad bars. Cherries also add ruby-red color to gelatin salads or mixed fruit combinations. Whether you create your own cherry recipes or serve one of ours, one thing's for sure: Cherries make healthy treats which can all be worked into your meal plan -- morning, noon or night!
CHERRY SALSA 1 cup dark sweet cherries (frozen or
fresh and pitted) Chop cherries into small dice and
combine with the remaining ingredients. Refrigerate at least 1 hour. Makes 8
servings.
CHERRY
SMOOTHIE 1 very ripe banana, peeled Put banana, frozen cherries and milk in the container of an electric blender; purée until smooth. Serve immediately. Makes 2 Servings. Per Serving: 133 Cal; 1 g Total Fat; 28 g Carb; 2 mg Cholesterol; 64 mg Sodium; 5 g Protein; 3 g Fiber. Exchanges: 2 Fruit; 1/2 Nonfat Milk.
CHERRY
BREAD PUDDING 2 cups fat-free milk In a medium bowl, beat together the milk, egg product, brown sugar, vanilla, and cinnamon. In an ungreased 1-1/2-quart casserole toss together bread cubes and cherries; pour egg mixture evenly over bread mixture. Bake in 350°F oven for 35 to 40 minutes or until a knife inserted near the center comes out clean. Cool slightly. Serve pudding warm. Makes 6 Servings. Per Serving: 208 Cal; 2 g Total Fat (1 g Sat Fat); 39 g Carb; 6 mg Cholesterol; 264 mg Sodium; 7 g Protein; 00 g Fiber. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1/2 Milk.
CHOCOLATE
CHERRY NUT CHEWS 1/4 cup (1/2 stick) margarine, softened Preheat oven to 350°F. Spray a 13- x 9-inch baking pan; set aside. Beat butter in large mixer bowel until creamy. Beat in sugar, eggs and vanilla until well combined. Stir in Bisquick until well blended. By hand, fold in cherries, chocolate chips and nuts. Spread evenly in prepared pan. Bake 25 to 30 minutes, or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. Cut into squares. Store, tightly covered, at room temperature. Makes 24 Servings. Per (1-Square) Serving: 167 Cal; 9 g Total Fat (2 g Sat Fat); 22 g Carb; 18 mg Cholesterol; 105 mg Sodium; 108 mg Potassium; 2 g Protein; 1 g Fiber. Exchanges: 1 Starch; 1/3 Fruit; 2 Fat.
CARAMELIZED
SALMON WITH CHERRY SALSA 1-1/2 pounds fresh or frozen salmon fillet
with skin *1/2 cup dried tart cherries can be substituted for frozen tart cherries Thaw fish, if frozen. Stir together brown sugar, orange peel and pepper. Place fish, skin side down, in a shallow pan. Rub sugar mixture over fish. Cover and refrigerate 2 to 8 hours. Remove fish from pan, draining off any juices. Place salmon, skin-side down, on gas grill over medium heat or on charcoal grill, 4 to 6 inches from medium-hot coals. Grill for 20 to 25 minutes, or until fish flakes easily. Do not turn fish. Meanwhile, toss together mango or papaya, cherries, mint, vinegar and red pepper. Spoon fruit salsa over warm fish and serve immediately. Makes 4 Servings. Tip: To bake salmon instead of grilling, spray a baking dish with nonstick cooking spray. Put salmon, skin-side down, in pan. Rub with sugar mixture. Cover with foil and refrigerate 2 to 8 hours. Bake, covered, in preheated 350°F oven for 25 minutes. Remove cover and bake 5 to 10 minutes, or until fish flakes easily. Prepare fruit salsa as directed above. Spoon over warm fish and serve immediately. Per Serving: 326 Cal; 11 g Total Fat (2 g Sat Fat); 21 g Carb; 93 mg Cholesterol; 87 mg Sodium; 35 g Protein; 2 g Fiber. Exchanges: 4 Lean Meat; 1-1/2 Fruit; 2 Fat.
This recipe classic is a 'must have" at least once in a lifetime. Recipe from the American Heart Association Cookbook, 5th Edition, ©1998 by the American Heart Association. 2 cups pitted Bing cherries, canned in natural juices, no
sugar added, with juice Drain juice from cherries, reserving
both cherries and juice. In a saucepan, combine cherry juice, currant jelly, cornstarch
and orange rind. Per (1/4 cup cherries) Serving: 96 Cal; 00 g Total Fat; 22 g Carb; 00 mg Cholesterol; 3 mg Sodium; 1 g Protein. Exchanges: 1/2 Starch; 1 Fruit.
BLACK
CHERRY BAKED APPLES 4 baking apples Preheat oven to 375°F. Using an apple corer or small knife, remove apple cores from stem ends without cutting all the way through the other end. Place apples in a 9- x 9-inch baking dish. Sprinkle cinnamon inside and outside of apples. Spoon cherries or raisins and walnuts into apples. Drizzle a little soda into each apple. Pour remaining soda into the baking dish. Bake 20 minutes, or until tender. Makes 4 Servings. Per Serving: 132 Cal; 1 g Total Fat; 33 g Carb; 00 mg Cholesterol; 5 mg Sodium; 1 g Protein; 3 g Fiber. Exchanges: 2 Fruit.
CHILLED
CHERRY, SHERRY & MINT SOUP 1/2 pound sour cherries, pitted Place the cherries, 2 cups water, sherry, lemon juice, sugar, and cinnamon in a medium saucepan. Bring to a boil and let simmer, uncovered, for 20 minutes or until the liquid has thickened. Purée in a food processor or blender and stir in the mint by hand. Chill the mixture and stir in the yogurt and sour cream just before serving. Serve cold, garnished with a cherry. Makes 6 Servings. Per Serving: 193 Cal; 5 g Total Fat (3 g Sat Fat); 27 g Carb; 17 mg Cholesterol; 53 mg Sodium; 372 mg Potassium; 161 mg Calcium; 2 g Dietary Fiber; 6 g Protein. Exchanges: 2 Fruit; 1 Fat.
CHERRY
ALMOND GRANOLA 1 cup packed brown sugar In a saucepan, combine the brown sugar, milk powder, honey, apple juice concentrate and oil. Cook and stir over medium heat until sugar is dissolved; stir in extract. In a large bowl, combine the oats, cherries, and almonds. Drizzle with sugar mixture and mix well. Spread in a thin layer in two 15- x 10- x 1-inch baking pans coated with nonstick cooking spray. Bake at 375°F for 15 to 20 minutes, or until golden brown, stirring occasionally. Cool completely. Serve with yogurt, if desired. Store in an airtight container. Yield: 3 Quarts. Per (1/2 cup) Serving without yogurt: 222 Cal; 5 g Total Fat (1 g Sat Fat); 38 g Carb; Trace Cholesterol; 15 mg Sodium; 5 g Protein; 3 g Fiber. Exchanges: 1-1/2 Fruit; 1 Starch; 1 Fat. CHOCOLATE
CHERRY TARTS 2 (8 oz) pkg Neufchatel (light) cream
cheese, room temperature Preheat oven to 350ºF. Line muffin tins with foil & paper cupcake liners (find the next to the regular muffin paper liners). Beat cream cheese and sugar until creamy. Add eggs and vanilla and beat until smooth. Place a chocolate wafer in the bottom of each muffin cup; top with a dollop of cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving. Makes 24 Tarts. Kitchen Hint: a 9- x 13- x 2-inch cake pan with lid is the perfect container for refrigerating the tarts. Per Tart: 118 Cal; 5 g Total Fat; 16 g Carb; 24 mg Cholesterol; 104 mg Sodium; 3g Protein. Exchanges: 1/2 Bread; 1/2 Fruit; 1/2 Protein; 1 Fat.
EASY
CHERRY FRUIT SOUP 1 can (21-ounces) cherry pie filling In a 3-quart casserole, combine all ingredients. Cover and bake at 325°F for one hour. Serve warm. Yield: 8 Servings. Per Serving: 175 Cal; 1 g Total Fat; 42 g Carb; 00 mg Cholesterol; 42 mg Sodium; 1 g Protein. Exchanges: 3 Fruit.
NO-BAKE
CHERRY CUSTARD CAKE 1 (10-inch) prepared Angel Food cake Tear the Angel Food cake into bite size pieces. Press into an 11x7-inch baking dish. In a mixing bowl, combine the pudding mix, milk and light sour cream. Beat until thickened, about 2 minutes. Spread over the cake. Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time. Makes 12 Servings. Per Serving: 184 Cal; 3 g Total Fat; 36 g Carb; 9 mg Cholesterol; 319 mg Sodium; 4 g Protein. Exchanges: 1-1/2 Bread, 1 Fruit; 1/2 Fat.
ROAST
LOIN OF PORK WITH HERBED 1 pork tenderloin roast, (about 2 to 2-1/2 lbs) Glaze: 1/2 cup dried cherries Preheat oven to 325ºF. Trim tenderloin well, and place on a rack above a roasting pan. Roast uncovered for 1-1/2 to 2 hours. In a small mixing bowl, combine ingredients for glaze, and set aside at room temperature while the meat roasts. This allows the cherries to become soft. Baste roast with glaze during final 30 minutes of roasting. Micro-cook remaining glaze in a glass or stoneware pouring vessel for 3 minutes on HIGH power. Serve on the side with the sliced pork roast. Makes 8 (3 oz) servings + 1/4 cup glaze each. Per Serving: 266 Cal; 5 g Total Fat; 27 g Carb; 90 mg Cholesterol; 186 mg Sodium; 28 g Protein. Exchanges: 3 lean Meat; 1-1/2 Fruit.
TANGY
CHERRY COLESLAW Dressing: 1/4 cup granulated sugar Salad: 1 bag (16 oz) coleslaw mixture To prepare dressing: Combine sugar, dry mustard, celery seed and salt in a small mixing bowl and mix well. Whisk in vegetable oil, lime juice and honey until well blended and sugar is dissolved. To prepare salad: Combine salad ingredients in a large mixing bowl. Pour dressing over coleslaw mixture; mix until well combined. Refrigerate 30 minutes before serving. 8 Servings. Per Serving: 152 Cal; 9 g Total Fat; 18 g Carb; 00 mg Cholesterol; 52 mg Sodium; 2 g Fiber. Exchanges: 1/2 Starch; 1 Vegetable; 2 Fat.
WILD & WHITE RICE WITH WINTER
FRUITS 4 cups cold water In a heavy saucepan, bring the water to a boil over high heat. Stir in the wild rice, reduce the heat, and summer, uncovered, until just tender, about 30 to 45 minutes. Do not overcook. Drain, set aside, and keep warm. In the same saucepan, heat the olive oil over medium-low heat. Add the red onion and celery. Sauté, stirring occasionally, until the vegetables are limp but not brown, about 4 minutes. Stir in the white rice and add the broth. Bring the mixture to a boil. Reduce the heat, cover, and simmer for 20 minutes, until the rice is tender. Fluff with a fork and stir in the reserved wild rice. Set aside and keep warm. Grate the zest (peel) from the oranges and add to the rice mixture. Working over a bowl to catch any juice, Peel the oranges, removing all the white pith. Section the oranges and add to the rice mixture. Stir the dried cherries into any accumulated orange juice, then add the cherries to the rice mixture. Stir in the thyme and mint. Serve warm. Makes 12 Servings. Per Serving: 240 Cal; 2 g Total Fat (1 g Sat Fat); 48 g Carb; 1 mg Cholesterol; 55 mg Sodium; 191 mg Potassium; 6 g Protein; 3 g Dietary Fiber. Joslin Choices (Exchanges): 3 Carb (2 Bread/Starch, 1 Fruit).
SWORDFISH
WITH CHERRY RELISH 4 (about 1-1/4 pounds) fresh or frozen
swordfish steaks, *If swordfish is unavailable, or if you prefer a different fish, try halibut, tuna, or any other firm-fleshed fish. Thaw swordfish, if frozen. Rinse swordfish; pat dry. Set aside. For the relish: In a small bowl, stir together the cherries, the 2 tablespoons vinegar, and water; set aside. In a small saucepan, cook the onion in 1 teaspoon olive oil until tender. Stir in cherry mixture, sugar, and hot pepper sauce. Keep warm over low heat until serving time, stirring occasionally. In a small bowl, stir together thyme, paprika, black pepper, onion powder, and ground red pepper. Combine 1 teaspoon olive oil and the 1 teaspoon vinegar. Lightly brush both sides of swordfish with the oil mixture. Rub the herb mixture onto both sides of the swordfish. To grill fish: Spray a cold grill rack with nonstick coating. Grill swordfish on the sprayed rack of an uncovered grill directly over medium coals for 6 to 9 minutes, or until swordfish flakes easily when tested with a fork, turning once. To broil fish: Spray the unheated rack of a broiler pan with nonstick spray coating. Place the swordfish on the rack. Broil 4 inches from the heat for 6 to 9 minutes or until swordfish flakes easily when tested with a fork. Serve with relish. Makes 4 Servings. Per Serving (with 2 Tbsp relish): 254 Cal; 8 g Total Fat (2 g Sat Fat); 16 g Carb; 56 mg Cholesterol; 128 mg Sodium; 29 g Protein; 1 g Fiber. Exchanges: 4 Lean Meat; 1 Fruit; 2 Fat.
CROCKED
CHERRY PORK CHOPS 6 (24 oz) center-cut, lean pork chops Coat a non-stick frying pan with vegetable cooking spray. Remove any visible fat from the chops and brown them over med-high heat. Season lightly to taste with salt & pepper. In crock pot, stir together cherry pie filling, lemon juice, bouillon and mace. Place browned chops on top of cherry mixture. Cover and cook on low, 4 to 5 hours. Place chops on warm serving platter. To serve, pour a small amount of cherry sauce over chops and garnish each with a fresh parsley sprig. Makes 6 Servings. Per Serving: 210 Cal; 7 Total Fat; 11 g Carb; 66 mg Cholesterol; 161 mg Sodium; 25 g Protein. Exchanges: 3-1/2 Meat; 1 Fruit.
SWEET
& SASSY CHERRY SAUCE 2 cups pitted, sweet cherries Place cherries, sugar and water in a medium saucepan. Simmer for 4 minutes. Using a slotted spoon, remove the cherries and set aside. Dissolve the 2 Tbsp cornstarch in 2 Tbsp cold water. Bring the syrup to a boil and stir the cornstarch mixture into the boiling juice, stirring as it thickens. Add salt, lemon juice, lemon rind and Kirsch. Cook, stirring occasionally for 7 minutes. Return the cherries to the syrup and cook for 3 minutes more. Remove from heat and pour into a sterile jar. Syrup may be stored for up to 2 weeks in the refrigerator. Yield: 2 cups. Per 2 Tbsp Serving: 45 Cal; 00 g Fat; 10
g Carb; 00mg Cholesterol; 22 mg Sodium. Exchanges: 1/2 Fruit. CHERRY
MUFFINS 1/2 cup dried cherries Ed. Suggestion: You could add 1/2 to 1 tsp of cinnamon for a bit more spice, if desired. I usually do this for most baked goods just as a matter or course. Soak the cherries in boiling water to cover for 15 minutes to plump. Preheat oven to 400°F. If you're not using nonstick muffin tins, lightly oil or spray and flour 12 muffin tins (I use Wondra®, superfine flour to coat baking pans). In a large mixing bowl, combine the flour, cereal, baking soda, and sugar. In another bowl, whisk together the remaining ingredients. Stir the liquids into the dry ingredients, using a wooden spoon. Stir to combine, but do not beat until totally smooth. Drain the cherries and stir into the mixture. Divide the batter evenly among the prepared muffin tins and place in the center of the oven. Bake for 15 to 18 minutes or until browned. Place on a rack to cool for 5 minutes, then remove the muffins from the pan. Makes 12 Muffins. Note: These muffins can be made a day in advance and should be kept refrigerated, covered with plastic wrap. Reheat, covered with foil, in a 300°F oven for 10 minutes, if desired. You can also microwave (without foil) for about 30-45 seconds, if desired. Per Muffin: 127 Cal; 2 g Total Fat (<0.5 g Sat Fat); 25 g Carb; 18 mg Cholesterol; 118 mg Sodium; 160 mg Potassium; 36 mg Calcium; 3 g Protein; 2.5 g Dietary Fiber. Exchanges: 2 Starch.
CHERRY
STRUDEL 1/2 cup dry unseasoned bread
crumbs, divided Cook bread crumbs in margarine in small skillet over medium heat until light brown, stirring frequently. Set aside. Place 1 sheet phyllo dough on counter (Important: cover remaining phyllo with damp kitchen towel to prevent drying); brush lightly with combined oil and egg white. Top with second sheet phyllo and brush with egg white mixture; repeat with remaining phyllo and egg white mixture. Sprinkle with toasted bread crumbs, reserving 2 teaspoons. Mound cherries along one long edge of phyllo; sprinkle with combined sugar, lemon rind, and cinnamon. Fold over short edges of phyllo and roll strudel from long edge. Place on greased baking sheet. Spray generously with butter-flavored cooking spray. Score strudel diagonally into serving pieces. Sprinkle with reserved 2 teaspoons toasted crumbs. Bake in pre-heated 350°F oven until golden, about 20 minutes; cool on wire rack. Makes 8 Servings. Per Serving: 188 Cal; 6 g Total Fat (1 g Sat Fat); 31 g Carb; 00 mg Cholesterol; 159 mg Sodium; 3 g Protein. Exchanges: 1 Bread; 1 Fruit; 1 Fat.
RISOTTO PUDDING WITH BRANDIED CHERRY SAUCE Pudding: 2 cups sweet white wine (Chablis or
Sauterne) Heat wine, water, cinnamon, and orange rind to boiling in medium saucepan; reduce heat and simmer, covered, 5 minutes. Add rice. Heat to boiling; reduce heat and simmer, uncovered, stirring frequently, until rice is tender and liquid is absorbed, 18 to 20 minutes. Stir in Equal® and walnuts. Serve immediately with Brandied Cherry Sauce. Makes 8 Servings. Per Serving Without Sauce: 170 Cal; 3 g Total Fat; 25 g Carb; 00 mg Cholesterol; 4 mg Sodium; 3 g Protein. Exchanges: 2 Bread; 1/2 Fat. BRANDIED
CHERRY SAUCE 2 Tbsp sugar Mix sugar, cornstarch, and allspice in medium skillet or chafing dish. Stir in cherries, water, brandy, and lemon juice. Stir over medium heat until mixture boils and thickens; boil 1 minute, stirring constantly. Serve warm. Makes 8 Servings (about 2 Tbsp each). Per (2 Tbsp) Serving: 31 Cal; Trace of Fat; 7 g Carb; 00 mg Cholesterol; 00 mg Sodium; 00 g Protein. Exchanges: 1/2 Bread/Starch.
CUSTARD
WITH FRESH CHERRIES Butter-flavored cooking spray Preheat the oven to 350°F. Lightly coat a 10-inch pie pan or baking dish with cooking spray. In a medium bowl, combine the flour and sugar substitute. Add both milks and the egg substitute. Beat until smooth. Stir in the cinnamon, nutmeg, and cherries. Pour mixture into the prepared dish and bake for 35 to 40 minutes, until the custard is brown and set. Makes 8 Servings. Per Serving: 101 Cal; 2 g Total Fat; 15 g Carb; 2 mg Cholesterol; 108 mg Sodium; 343 mg Potassium; 8 g Protein; 1 g Dietary Fiber. Joslin Choices (Exchanges): 1 Very Low-Fat Protein; 1 Carb (Fruit).
BLACK
FOREST PUDDING 2 cups skim milk Topping: 1-1/2 cups nonfat or light whipped topping Use the milk to prepare the pudding according to package directions. Cover the mixture and chill for at least 2 hours for cook-and-serve pudding or 30 minutes for instant pudding, or until chilled and thickened. Arrange 4 of the cake slices in a single layer over the bottom of a 2-quart glass bowl or square baking dish (a square dish is more convenient for dividing evenly into serving portions), and drizzle 1 Tablespoon of liqueur over the cake. Spread half of the pudding over the cake, and follow with a layer of half of the cherry pie filling. Repeat the cake, liqueur, pudding and pie filling layers. To make the topping, place the whipped topping in a medium sized bowl and gently fold in the yogurt. Spread the mixture over the top of the cherry pie filling. Cover the dish and chill for at least 3 hours. If desired, sprinkle the almonds over the top just before serving. Makes 9 Servings. Per (3/4-Cup or Square) Serving: 222 Cal; 1 g Total Fat; 48 g Carb; 1 mg Cholesterol; 224 mg Sodium; 5 g Protein; 1 g Dietary Fiber. Exchanges: 2-1/2 Starch; 1/2 Fruit.
CHERRY CRISP Topping: 3/4 cup uncooked rolled oatmeal Filling: 2 (16-ounce) cans pitted tart cherries in
water Preheat oven to 350°F. Spray an 8-inch square baking pan or dish with nonstick vegetable cooking spray; set aside. For the topping: In a medium bowl, combine oatmeal and flour. Cut in margarine with a fork or pastry blender until mixture is crumbly. Add 1/4 cup sugar and brown sugar, stirring well. For the filling: Drain cherries, reserving juice. Set both aside. In a medium saucepan, combine remaining ingredients and cherry juice. Cook over medium-high heat until sauce is thick and clear, 3 to 4 minutes, whisking occasionally. Stir in cherries. Pour into prepared baking pan and sprinkle with topping. Bake for 30 minutes, or until golden brown. Cool on wire rack and serve warm, if desired. Makes 9 Servings. Per Serving: 188 Cal; 1 g Total Fat; 43 g Carb; 00 mg Cholesterol; 26 mg Sodium; 2 g Protein; 2 g Dietary Fiber. Exchanges: 2 Starch; 1 Fruit.
CHERRY
CHOCOLATE PIE Cherry Topping: 1-3/4 cups thawed frozen pitted tart
cherries (1/2 of a 1-pound bag) Chocolate Filling: 6 ounces soft fat-free cream cheese For the topping: Combine the cherries, sugar, 1/4-cup water, and the cornstarch in a medium saucepan. Stir well to dissolve the cornstarch. Cook over medium heat, stirring often until the sauce is thickened and clear. Add the almond extract and stir to blend. Refrigerate the sauce to chill and firm. For the filling: Combine the cream cheese and chocolate chips in a small pan or in the top of a double boiler. Cook over very low heat, stirring constantly, until the chips are melted; add the milk and stir until the mixture is smooth. Pour the chocolate filling into the baked pie crust. Let cool at least 10 minutes, or until the pudding sets. Gently spread the cooled cherry topping over the chocolate layer. Chill the pie at least 2 hours before serving. At serving time, cut into 8 equal slices. Makes 8 Servings. Per Serving: 265 Cal; 11 g Total Fat (4 g Sat Fat); 36 g Carb; 4 mg Cholesterol; 274 mg Sodium; 7 g Protein; 1 g Dietary Fiber; 23 g Sugars. Exchanges: 2-1/2 Carb; 1-1/2 Fat.
|
|
