Canku Ota

(Many Paths)

An Online Newsletter Celebrating Native America

March 6, 2004 - Issue 108

Chocolate (guilt-free)

• 3/4 cup sugar
  
• 1/4 cup vegetable oil
  
• 1/4 cup plain fat-free yogurt
  
• 1 teaspoon vanilla extract
  
• 3 large egg whites
  
• 1/2 cup all-purpose flour
  
• 1/3 cup unsweetened cocoa
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon baking powder
  
• Cooking spray
  
• 1 1/2 cups powdered sugar
  
• 2 1/2 tablespoons skim milk
  
• 1 teaspoon unsweetened cocoa

Preheat oven to 375°.

Combine first 5 ingredients in a medium bowl; beat at medium speed of a mixer until well-blended. Combine flour, 1/3 cup cocoa, salt, and baking powder; stir well. Add flour mixture to sugar mixture, beating just until blended.

Pour batter into a 9-inch round cake pan coated with cooking spray. Bake at 375° for 25 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan, and let cool completely on a wire rack.

Combine powdered sugar and milk; beat at low speed until smooth. Spread 1/2 cup powdered sugar glaze over top of cake. Add 1 teaspoon cocoa to remaining sugar mixture, stirring with a whisk until blended. Spoon into a small zip-top plastic bag. Snip off 1 corner of bag, making a small hole. Starting in center of cake, pipe frosting in 4 concentric circles. Starting at center circle, pull a wooden pick or tip of a knife through circles at regular intervals to edge of cake to form a "web" design.

NUTRITION PER SERVING
CALORIES 186 (24% from fat); FAT 5g (sat 1g, mono 1.4g, poly 2.2g); PROTEIN 2.5g; CARB 33.3g; FIBER 0.1g; CHOL 0.0mg; IRON 0.7mg; SODIUM 69mg; CALC 25mg;

Raspberry Chocolate Bars

• 1 cup all-purpose flour
  
• 1 cup quick-cooking oats
  
• 1/2 teaspoon baking soda
  
• 1/2 teaspoon salt
  
• 3/4 cup packed brown sugar
  
• 5 tablespoons butter, softened
  
• 1/2 cup semisweet chocolate chips
  
• 1 (10-ounce) jar seedless raspberry jam

Directions:

Preheat oven to 375°.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, oats, baking soda, and salt in a small bowl, stirring well with a whisk. Set aside.

Combine sugar and butter in a medium bowl, and beat with a mixer at medium speed until smooth. Add the flour mixture to butter mixture, and stir until well blended (mixture will be crumbly.) Remove 3/4 cup of dough; toss with chocolate chips. Set aside. Press the remaining dough into an 8-inch square baking pan, and spread evenly with jam. Sprinkle with chocolate chip mixture.

Bake at 375° 30 minutes or until golden brown. Cool completely on a wire rack.

Yield: 16 servings (serving size: 1 bar)

NUTRITION PER SERVING
CALORIES 175 (30% from fat); FAT 5.9g (sat 3.4g, mono 1.8g, poly 0.3g); PROTEIN 2g; CARB 30.4g; FIBER 1g; CHOL 10mg; IRON 0.9mg; SODIUM 160mg; CALC 16mg;

Double Chocolate Cupcakes

• 1 (18.25-ounce) package light devil's food cake mix
  
• 1 cup water
  
• 3 large eggs
  
• Cooking spray
  
• 1/4 cup semisweet chocolate chips
  
• 1/4 cup fat-free milk
  
• 3 tablespoons unsweetened cocoa
  
• 2 cups sifted powdered sugar
  
• 2 teaspoons vanilla extract
  
• 2 tablespoons powdered sugar

Directions:

Preheat oven to 350°.
Combine cake mix, water, and eggs in a bowl, and beat at medium speed of a mixer 2 minutes.

Divide batter evenly among 24 muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pans, and cool on a wire rack.

Split each cupcake in half horizontally using string or a serrated knife.

Combine chocolate chips, milk, and cocoa in the top of a double boiler. Cook over simmering water until chocolate melts, stirring occasionally. Remove from heat; stir in 2 cups powdered sugar and vanilla. Spread 2 teaspoons chocolate mixture over bottom half of each cupcake; top with top halves. Sift 2 tablespoons powdered sugar over tops of cupcakes.

Yield: 2 dozen (serving size: 1 cupcake)

NUTRITION PER SERVING
CALORIES 155 (17% from fat); FAT 2.9g (sat 1.1g, mono 1g, poly 0.1g); PROTEIN 2.1g; CARB 30.2g; FIBER 0.0g; CHOL 27mg; IRON 0.3mg; SODIUM 175mg; CALC 8mg;