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Chocolate Covered Strawberries

Journal as: 1 teaspoon chocolate spread + 1 portion fresh fruit
OR 1 portion medium dessert

You've basically got two ingredients to work with here: chocolate and strawberries. The only way to lighten this is to use a little less chocolate per strawberry, and use a little canola oil (higher in preferable monounsaturated fats and omega-3 fatty acids) instead of shortening. I like to use semisweet chocolate because its strong flavor means you can get by with less chocolate.

About 40 fresh strawberries with leaves (dry, not wet), about 2 pounds
1 1/2 cups semisweet chocolate chips (about 9 ounces)
2 teaspoons canola oil

  • Add chocolate chips and canola oil to a 4-cup glass measure and heat on HIGH in microwave for about 1 minute. Stir, and microwave another 30 seconds or so, if needed, until mixture is smooth.
  • Holding strawberries by the green tops, dip them halfway into the chocolate mixture. Place them on a plate or pan lined with wax or parchment paper. Put in the refrigerator or a cool part of your kitchen to help chocolate cool. Serve.

Yield: 10 servings (about 4 strawberries each)

Per serving (about 4 strawberries): 164 calories, 2 g protein, 24 g carbohydrate, 8.5 g fat, 4.5 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 3.2 g fiber, 4 mg sodium. Calories from fat: 44%.

Belgian Waffles with Fruit and Whipped Cream

Journal as: 2 pieces of "waffle/pancake/French toast"

To lighten waffles, use less fat in the batter, and turn to a flavorful substitute (like low-fat buttermilk). Use a nonstick waffle iron, so you can get away with just a little canola cooking spray. You can make these with reduced-fat Bisquick and substitute low-fat buttermilk for the milk called for in the package directions (you may have to add a bit more because buttermilk is thicker than regular milk). Or make your batter from scratch, as here.

I like to serve waffles with fruit (fresh, or unsweetened frozen), a quick dusting of powdered sugar, and a small dollop of Lite Cool Whip or light whipping cream. The Lite Cool Whip will only cost you about 40 calories and 2 grams of fat, and it adds a fun touch.

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