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Mary Does Low Fat, At Last!

Banana Oatmeal Cookies
Fat-Free...Sugar-Free
Printable Version

Ingredients:
  • 1 cup whole wheat flour
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. cream of tartar
  • 1 tsp. cinnamon
  • 1 cup quick oatmeal
  • 2 large over-ripe bananas (mashed)
  • 1/4 cup applesauce
  • 1/2 cup pitted dates (chopped)
  • 1/2 cup apple juice concentrate
  • 1 tsp. vanilla

  • Directions: In a Mixing Bowl, Combine Dry Ingredients. In Another Bowl, Combine Wet Ingredients. Stir Together. Drop by Tablespoon on Cookie Sheet Sprayed with Cooking Release Spray.

    Bake in a 325 Degree Oven for 10 to 15 Minutes until Set.

    Makes 15 to 18 Nice Size Cookies. Semi-sweet Chocolate Chips May Be Added to Make These Totally Irresistible to Even the Child with the Sweetest Tooth. The Cookies Will No Longer Be Completely Fat-free...Sugar-free, but They Are Still a Very Nutritious Snack.


    Fat-Free Sugar-Free Bran Muffins
    Printable Version

    Ingredients:
  • 4 oz. pitted prunes
  • 1 cup water
  • 3 cups bran cereal
  • 2 cups no-fat buttermilk
  • 4 egg whites (or 2 whole eggs for a little added fat)
  • 1 cup honey
  • 2 1/2 cup flour
  • 2 1/2 tsp. baking soda
  • 1 tsp. salt

  • Directions: Steam Prunes in 1 Cup Boiling Water until Soft. Puree Prunes and Water in Blender or Food Processor. In Large Mixing Bowl, Stir Together the Prune Puree and All Remaining Ingredients. Spray Muffin Pans with Cooking Spray. Fill 2/3 Full. Bake at 350 Degrees for 20 Minutes. Makes 24 Large Muffins. Batter May Be Stored in Refrigerator for 2 Weeks.


    Mediterranean Chicken and Roasted Vegetable Salad
    Printable Version

    Ingredients:
  • 1 eggplant
  • 1 teaspoon salt
  • Olive Oil (in an aerosol mister)
  • 1 Onion (cut in 1 inch chunks)
  • 1 red bell pepper (cut in 1/2 inch strips)
  • 1 yellow or orange bell pepper (cut in 1/2 inch strips)
  • 1 large zucchini (cut in 1 inch chunks)
  • 1 yellow squash (cut in 1 inch chunks)
  • 2 garlic heads (roasted in olive oil)
  • 1 tablespoon dried thyme
  • 3 roma tomatoes (cut into wedges)
  • 3 cups cooked chicken (cut in 1 inch chunks)
  • 1/2 cup fresh basil leaves (julienne)
  • 1/4 cup lemon juice
  • Salt and fresh ground pepper to taste

  • Directions: Cut the eggplant into 1 inch chunks. Sprinkle with salt and place in a colander over the sink for at least one hour. Preheat the oven to 425 degrees. Wipe the eggplant off with a paper towel. Place the eggplant on a baking sheet and spray lightly with the olive oil. Roast in the oven for 20 minutes. Remove from oven and add the onion, peppers, zucchini, and squash to the baking sheet. Sprinkle vegetables with thyme. Lightly mist again. (This may need to be done in batches.) Return to the oven and roast until all vegetables are tender and browned, about 20 minutes. While the vegetables are roasting, be sure to stir them several times. Place vegetables in a large bowl and cool. Add the chicken, tomatoes, lemon juice, and seasonings. Toss. Sprinkle the basil on top and serve. Serves 8.


    Pavlova
    Printable Version

    Ingredients:
  • 6 large eggs whites (at room temperature)
  • 1/2 teaspoon cream of tartar
  • 1 1/2 teaspoon cream of tartar
  • 1 1/2 cups granulates sugar
  • 1/2 teaspoon lemon juice
  • 2 tablespoons of powdered sugar
  • 1 banana
  • 2 kiwi
  • 2 peaches (or peeled oranges)
  • 1 pint strawberries
  • 4-6 cups low fat (or no fat) forzen whipped dairy product
  • 2 cups fruit purees (see below) and fresh mint for garnish

  • Directions: Preheat the oven to 200 degrees. Line a baking sheet with parchment. Trace 10 inch circle onto parchment. Turn parchment over and you will still be able to see the circle through the paper.

    In a very clean large mixer bowl, beat the egg white until foamy. Add the cream of tartar and continue beating until soft peaks form. On high speed, very slowly add the granulated sugar continue beating until stiff peaks form. Beat in lemon juice. Turn off the mixer. Sift the powdered sugar over egg whites and fold in with a rubber spatula. Using 1/3 of the meringue, form a disc over the 10 inch circle on the parchment paper. Place the remaining meringue in a large pastry bag fitted with a large star tip. Using the pastry bag, pipe up a 1 ½ inch border around the edge of the meringue disc to form the "dish" to hold the whip cream and fresh fruit. Bake in the preheated oven for 2 ½ hours. Turn the oven off and leave meringue in the oven until oven is completely cool. Remove from oven and continue to cool until meringue is at room temperature. May be wrapped with plastic wrap and left at room temperature for up to two days before filling.

    Slice fruit into pretty slices. Starting with the bananas, layer fruit with low-fat whipped cream product. Garnish top with whole strawberry. Serve with fruit puree. Dessert may be assembled and refrigerated up to three hours before serving.

    Raspberry Puree...Thaw a 12 ounce package of frozen raspberries. In a blender or food processor, puree raspberries with 1/4 cup sugar and 1 teaspoon lemon juice. Press puree through a fine sieve, or colander with cheesecloth set over a bowl, to remove seeds. Makes 1 cup.

    Mango Puree...Peel and chunk 1 large mango. In a blender or food processor, puree mango with 2 tablespoon of sugar and 1 tablespoon of lime juice. Pass through fine sieve if needed. Make 1 cups.


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