6 - 8 large Rome or Golden Delicious apples
2 cans Diet Coke

Baked apples are really good, but most of the time they are baked in a lot of sugar. I take 6-8 apples and put them into a baking dish. I cut off the top of the apple so that the apples don't explode in the oven. Then I pour 2 cans of Diet Coke over the apples and put them into the oven for about 1 hour at 350 degrees.

You can tell they are ready when you pierce one with a fork and it is soft.

The Diet coke replaces the sugar and adds a great syrup like flavor when baked.

4 medium apples
2 t brown sugar
2 T peanut butter
1/4 t cinnamon

Core apples & place each one in a custard cup. Sprinkle cavity of each apple with 1/4 t brown sugar & fill with 1 1/2 t peanut butter. Top with 1/4 t brown sugar & sprinkle of cinnamon. Microwave on high 3-4 minutes.

Serves 4: 1 FR/V 1/2 FA 10 opt cal

4 servings

2 ripe medium bananas
1 egg yolk
1/3 cup granulated sugar
3 T cornstarch
2 cups low fat (1%) milk
1/2 t vanilla extract

1. In a small bowl, mash of of the bananas. Add egg yolk; mix well.

2. In medium saucepan, combine sugar and cornstarch. Add 1/4 cup milk, 1 T. at a time stirring after each addition. Stir in the remaining milk. Over medium-low hear bring mixture to a boil, stirring constantly. Stir in banana mixture; boil one minute. Stir in vanilla and remove from heat. Slice the remaining banan; arrange on bottom of a 3-cup serving dish. Top with banana mixture. Cover and refrigerate until firm, about 3 hours.

serving size 3/4 cup = 1/2 M, 1 FR, 95 calories. 206 calories per serving. 3 gr fat, 1 gr. fiber.

1 tsp cornstarch
2 tsp lemon juice, or water
3/4 cup frozen blueberries or raspberries
granulated sugar substitute to equal 1 tbsp sugar

(I need it sweeter than this and add Equal after I have microwaved it).

In a glass dish dissolve cornstarch in lemon juice (or water). Add frozen berries. Add sugar substitute Cover with plastic wrap. Vent one corner and microwave on High for 1 minute. (I stir every thirty seconds and microwave until it comes to a boil.)

Makes 1 serving providing 3/4 FR/V and 10 OC.

I made this recipe tonight for my family, even my picky husband loved it!!!

1 pkg instant chocolate pudding, fatfree, sugarfree
1 pkg instant white chocolate pudding, fatfree, sugarfree
1 graham cracker crust

Mix chocolate pudding with 1 3/4 cup skim milk beat with wire whisk for 2 minutes and pour into grahm cracker crust.

Mix white chocolate pudding with 1 3/4 cup skim milk, beat with wire whisk for 2 minutes and pour on top of chocolate pudding.

Refrigerate for one-hour to let pudding firm up.

Makes 8 servings: 2 P/M, 1 B, 1F, 10 opt cal.

When you have no time for preparation.

1 pound cake loaf, already made, fatfree
2 containers Yoplait Carmel Apple
--OR--
Boston Creme pie fat free yogurt
Strawberries
Rasberries
Blackberries

Slice pound cake into slices (if you have time, you can make cut outs with a large circle shaped cookie cutter and place the slice on an individual serving dish).

Spoon yogurt around the perimeter of the pound cake slice.

Top with a variety of berries. I used Strawberries, Rasberries and Blackberries.

Drizzle the yogurt over the top of the berries. This looks great and tastes very rich.

Got this out of Family Circle mag. It is GOOD! Counts as fruit and milk! (and 30 opt. cal IF you use sugar)

4 medium peaches, peeled, pitted, coursely chopped
1/2 c nonfat sour cream, I used more 3/4 c
2 T + 2 t sugar
2 t fresh lemon juice
1 t vanilla
sprigs of mint, garnish

1. If using fresh peaches, freeze chopped peaches on baking sheet until frozen hard, several hours (I used a 1# bag of frozen strawberries, less work!)

2. whisk together sour cream, sugar, lemon juice, & vanilla

3. transfer frozen peaches to food processor. Pulse until mixture is like snow. Add sour cream mixture. Whirl until smooth & creamy, scraping down sides of bowl once or twice. Serve immediately!

(4 servings)

THEY say it's 1/4 M, 3 4/5 FR
I THINK it's 1/4 M, 1 FR (30 opt. cal) 0 Fat, 1.5 fiber (according to the bag of strawberries) (114 total calories)

(I don't think the FC fruit exchanges are the same as WW!)

Like I noted above, I used a 1# bag of frozen strawberries instead of peaches. I bet ANY bag of frozen fruit would work. I also tried using strawberry yogurt (8 oz. of sugar free, fat free) instead of the sour cream, since I had it on hand. I left out the lemon juice, but still needed the sugar and vanilla. It worked! It is CREAMY and tastes GREAT. It is fine by itself. Last night I served it over angelfood cake, mmmmm. I bet it would make yummy popcicles, too. Let me know if you try it and like it.

Eight egg whites can replace egg substitute. Add one at a time to batter.

3 cups sugar
3/4 cup margarine, softened
1 1/3 cups egg substitute
1 1/2 cups fat-free sour cream
1 teaspoon baking soda
4 1/2 cups sifted cake flour
1/4 teaspoon salt
2 teaspoons vanilla extract
1 pint blueberries
Vegetable cooking spray

Cream sugar and margarine at medium speed of an electric mixer until combined. Gradually add egg substitute, beating well. Combine sour cream and baking soda; stir well, and set aside.

Combine flour and salt; with mixer running at low speed, add to creamed mixture alternately with sour cream mixture, beginning and ending with flour mixture. Stir in vanilla. Fold in berries. Spoon batter into a 10-inch tube pan coated with cooking spray.

Bake at 325 deg for 1 hour and 35 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan. Cool on a wire rack.

Yield: 24 servings (serving size: 1 [1-inch] slice).

Nutritional Info: Calories 250 (28% from fat); Protein 3.5g; Fat 7.7g (Sat 2.3g, Mono 3.1g, Poly 1.9g); Carb 42g; Fiber 0g; Chol 6mg; Iron 1.8mg; Sodium 152mg; Calcium 33mg If anyone had the patience to figure out the exchanges, I'd love it.

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Based on the 12 servings: 2 B 1 1/2 FA 116 opt cal

Since you only gett 100 opt a day this would be hard to fit in to your daily food plan.

I would replace the margarine with sugar free applesauce & cut the sugar in at least half!

If you don't read "Quick & easy" here's a good pudding that is really quick.

2 c plain fat free yogurt
1 can (16 oz) crushed pineapple
1 box instant pistachio pudding, sugar free

Mix all together and chill. Serve cold and Enjoy!

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I've made this pudding recipe substituting fat free vanilla yogurt for the plain and chocolate pudding for the pistachio and it really helps me get through my chocolate cravings. Try it! It's great!

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I have also done this with the choc. and I add bananas instead of the pineapple. You can do a lot with the vanilla and any fruit you like. The pudding really adds the flavor. It is also very filling. I use to know the exchanges but don't remember them. The next time I make it I will figure it out.

I have enjoyed the following pudding.

pumpkin
vanilla yoghurt
pumpkin pie spice
artificial sweetener

Take some pumpkin and add it to some Vanilla Yogurt. Add some pumpkin pie spice and artificial sweetener to taste. Blend really well. I used this recipe when I tried to follow the Fat and Fiber plan. The least expensive pumpkin in our area (Hy Vee store brand) had an awfully lot of fiber. Was a low calorie way for me to get more fiber.

2 slices diet bread, broken in pieces
1 egg
1 c skim milk
1 T vanilla
5 pkgs Sweet'n'Low
2 T raisins

Mix sweetner, egg, milk, and vanilla in blender. Spray baking dish with Pam. Place bread pieces in dish and add milk mixture. Add raisins. Sprinkle with cinnamon or nutmeg. Bake at 350 degrees until firm and brown.

Enjoy the WHOLE thing. Great for breakfast.

1 serving = 1 B, 2 P/M, 1 FR

1 cup aspartame-sweetened non-fat yogurt, (1 P/M)
1/2 cup warm Applesauce, (1 FR/V)
cinnamon
3 tbsp Unsweetened Wheat Germ, (1 B)

Top yogurt with applesauce. Sprinkle with Cinnamon and Wheat Germ.