Chocolate torte

Ingredients

• Vegetable oil cooking spray
• 1/3 cup cocoa powder, plus 1 tsp for dusting
• 1 cup prunes, pitted and chopped
• 1/2 cup hot coffee
• 1/3 cup whole wheat flour
• 2 tbsp all purpose flour
• 3/4 tsp baking powder
• 1/4 tsp baking soda
• 1/8 tsp salt
• 1/2 cup light brown sugar
• 1/4 cup applesauce
• 1 egg white
• 2 tsp vanilla extract
• 1/2 tsp unflavored gelatin
• 1/2 cup nonfat sour cream
• 1/4 cup confectioners’ sugar

Heat oven to 350 degrees. Coat a 9″ square cake pan with cooking spray. Dust with 1 tsp cocoa. Set aside. Combine prunes and coffee in a bowl. Set aside to cool. Combine remaining 1/3 cup cocoa, flours, baking powder, baking soda and salt in a large resealable plastic bag; shake. Add sugar, applesauce, egg white and 1 tsp of the vanilla to coffee-prune mixture. Empty bag into bowl; mix. Pour into prepared pan. Bake until a toothpick inserted in center of cake comes out clean, 20-25 minutes. Cool completely before removing and slicing. Mix 1 tbsp water, remaining 1 tsp vanilla and gelatin in a small pan. Set aside until gelatin becomes clear, 10-15 minutes. Heat over low heat until gelatin melts. Mix gelatin, sour cream and confectioners’ sugar in a bowl. Refrigerate until topping is firm, 10-15 minutes. Beat until smooth. Add a dollop to each slice.

300 calories per serving
1.4 g fat (0.6 g saturated) 6.8 g fiber 72 g carbs 6.3 g protein

Fettuccine with shrimp

Ingredients

• Vegetable oil cooking spray
• 1 tbsp olive oil
• 2 cup sliced mushrooms
• 1 medium onion, chopped
• 2 cloves garlic, finely chopped
• 1/4 cup dry white wine
• 1 tbsp chopped fresh basil
• 1 tsp instant chicken bouillon, crumbled
• 1 tsp cornstarch
• 1 tsp chopped fresh oregano (or 1/2 tsp dried oregano)
• 2 medium tomatoes, seeded and chopped
• 1 lb large shrimp, shelled and deveined
• 1/4 cup fresh flat-leaf parsley, chopped
• 1/4 cup grated reduced fat Parmesan
• 8 oz whole grain fettuccine, cooked

Coat a large skillet with cooking spray. Heat oil over medium-high heat. Add mushrooms, onion and garlic, stirring, until onion is tender, 2 to 3 minutes. Combine 1/4 cup water with wine, basil, bouillon, cornstarch and oregano in a bowl. Add tomatoes and shrimp to skillet. Cook until shrimp begins to turn pink, 1 to 2 minutes. Reduce heat to low. Stir in wine mixture. Cover; simmer until shrimp is cooked through, 2 to 3 minutes more. Stir in parsley, cheese and pasta. Divide among 4 plates; serve immediately.

404 calories per serving
8.4 g fat (1.7 g saturated) 6.7 g fiber 55.1 g carbs 33.5 g protein

Grilled chicken with roasted tomato and oregano salsa

Ingredients

• 2 tbsp olive oil
• 2 tbsp chopped fresh basil
• 2 cloves garlic, chopped
• 1/2 tsp chopped fresh rosemary
• 1/2 tsp chopped fresh oregano
• 1/2 tsp salt
• 1/4 tsp chopped fresh thyme
• 1/4 tsp freshly ground black pepper
• 4 boneles, skinless chicken breasts (about 6 oz each)

Salsa

• 1 lb fresh tomatoes, diced
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 medium shallot, diced
• 1/2 cup diced onion
• 1/2 small jalapeno, cored, seeded and minced
• 1 tsp minced garlic
• 1 tbsp chopped fresh oregano
• Vegetable oil cooking spray

Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes. Eat oven to 400 degrees. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20-25 minutes. Combine tomatoes, shallots, onion, jalapeno, garlic and oregano in a bowl Coat a large skillet with cooking spray. Heat over medium-high heat. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.

312 calories per serving.
12.6 g fat (2 g saturated) 7.8 g carbs 1.8 g fiber 40.8 g protein