4 medium sweet potatoes, unpeeled
1 teaspoon low−fat margarine
1/4 cup unsweetened pineapple juice
2 tablespoons low−sodium chicken broth
1 tablespoon chopped pineapple
Pinch of cinnamon
Pinch of grated nutmeg
Pinch of allspice
Nonstick cooking spray
Preheat oven to 375 degrees F. Boil the potatoes in a pan until tender, about 30 minutes. Remove skins. In a large bowl, mash the pulp. Add the margarine, fruit juice and broth and whip until fluffy. Add the chopped pineapple and spices. Coat a 1−quart baking dish with nonstick cooking spray. Transfer the potato mixture to the dish. Bake 30 minutes or until lightly browned. Makes 8 servings.
Nutrition information per 2/3 cup serving: 116 calories; 0.7g fat (0.2g saturated fat;
5% of calories from fat); 0.1mg cholesterol; 23mg sodium; 26.1g carbohydrate;
2.7g fiber; 1.8g protein Exchange value: 1 1/2 starch
6 Tablespoons margarine
4 ounces unsweetened chocolate
1/3 cup skim milk
1/3 cup apricot preserves with NutraSweet® brand sweetener or apricot spreadable fruit
1 egg yolk
1 teaspoon vanilla
1/2 cup all−purpose flour
10 3/4 teaspoons Equal® Measure or
36 packets Equal® sweetener or
1 1/2 cups Equal® SpoonfulTM
1/2 teaspoon baking powder
1/8 teaspoon salt
3 egg whites
1/8 teaspoon cream of tartar
1/3 cup coarsely chopped walnuts (optional)
Heat margarine, chocolate, milk and apricot preserves in small saucepan, whisking frequently, until chocolate
is almost melted. Remove from heat; whisk in egg yolk and vanilla; mix in combined flour, Equal®, baking powder,
and salt until smooth.
Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocalate mixture into egg whites; fold in
walnuts if desired. Pour batter into greased 8−inch square baking pan. Bake in preheated 350 degree F oven until brownies are firm to touch and toothpick comes out clean, 18 to 20
minutes (do not overbake). Cool on wire rack. Server warm or at room temperature.
Makes 16 brownies.
Serving size: One Brownie
Yield: 16
Exchanges: 1/2 bread, 1 fat
Nutrition: 99 Calories, 2 g Protein, 9 g Carbo, 7 g Fat