This February 14, treat your Valentine to something sinfully delicious! Yes, you heard me. My mantra is moderation, not deprivation. Occasional indulgences can actually help keep you on track with good eating habits. As Dr. Jim Hill, a professor of pediatrics and medicine at the University of Colorado Health Sciences Center suggests, “take a planned break from the rules.” So plan on this, English trifle that is light in calories and fat, but not taste. English trifle is a decadent dessert that can have upward to 600 calories and 25 grams of fat per serving. But the one I want to share with you, has 1/3 of the calories and 1/4 of the fat. This recipe was originally printed in The Raleigh News and Observer. How did they manage to lighten it up? Simply by swapping healthier ingredients for the not so healthy ones. For example, angel cake is substituted for pound cake. Evaporated skim milk and non-fat vanilla yogurt are substituted for whole milk in the custard. The substitutions have already been made in this recipe so all you have to do is follow along.
This recipe can be divided into four steps:
step 1: Making the fruit sauce.
step 2: Making the custard.
step 3: Assembling the trifle.
step 4: Preparing the whipped cream. Topping the trifle with whipped cream and adding fresh raspberries to garnish the top.
Because the fruit sauce and custard must be completely cool before you assemble the trifle, consider making them a day ahead, refrigerating overnight, and then assembling and finishing the trifle the following day.
LOW FAT ENGLISH TRIFLE
- 12 oz. bag frozen unsweetened raspberries, thawed
- 16 oz. bag frozen unsweetened strawberries, thawed
- 1 cup reserved juice
- 4 tablespoons sugar
- 1 tablespoon lemon juice
- 1 tablespoon water
- 2 tablespoons cornstarch
- 1 recipe English custard (recipe follows)
- 1 commercially prepared angel cake (about 14 oz.)
- 1/2 pint fresh raspberries for garnish
- 8 oz. whipping cream
Drain the raspberries and strawberries in a colander and reserve the juice. You should have about 1 cup. In a small saucepan, bring the juice and sugar to a boil. In a small dish, stir the lemon juice, water and cornstarch together to make a smooth paste; stir this paste into the fruit juice and bring to a boil again stirring constantly until a smooth sauce forms. Remove from heat. Set aside and allow to cool. When cool, stir fruit back into the mixture.
- 1 egg
- 1/2 cup granulated sugar
- 2 level tablespoons cornstarch
- 1- 12 oz. can evaporated skim milk
- 1 tablespoon butter
- 2 teaspoons vanilla
- 1 cup nonfat vanilla yogurt
In a medium saucepan, combine the egg, sugar and cornstarch. Beat with a whisk or electric beater set on low speed until the sugar has dissolved and the mixture is smooth. (The mixture will appear dry at first, but will become liquid as you beat it.) Place the evaporated skim milk in a microwave safe measuring cup and heat 2 minutes on high until hot to the touch (this will reduce cooking time). Whisk the milk into the egg mixture while the pan is set over low heat. Cook, whisking constantly, until the mixture comes to a boil and thickens. If the mixture looks curdled, keep beating with a whisk until the lumps are incorporated into the pudding. Immediately remove from heat and stir in butter and vanilla. Allow to cool completely before using in recipe. Add one cup of vanilla nonfat yogurt before assembling trifle. Can be made 3 days in advance and stored in the refrigerator.
To assemble the trifle, cut the angel food cake into slices or cubes. Lay the pieces in the bottom of a straight-sided glass dish. Layer 1/4 of the fruit sauce mixture over the cake and top with 1/4 of the English custard. Continue layering cake, fruit and custard until all are gone. Beat whipping cream in chilled bowl until stiff peaks are just about to form. Add to top of trifle and garnish with fresh raspberries. Refrigerate until serving. Makes 14 servings.
Nutrition Profile (per serving): 183 calories, 7 grams protein, 6 grams total fat, 3 grams saturated fat, 25 grams carbohydrate, 251 mg sodium
Happy Valentine’s Day!
Diane Boyd, M.B.A., R.D., L.D.N.