Ounce for ounce, berries offer the biggest nutrient punch of any fruit, with few calories. These sweet berry desserts provide built-in portion control, and using cooking spray rather than butter to keep the phyllo moist lowers the fat count. Choose your favorite berry combination; adding blackberries or blueberries will give the sauce a deep, rich hue. If using strawberries, chop or cut large ones into pieces similar in size to the other berries. Serve with vanilla frozen yogurt, if desired.
Recipe Ingredient Details:
7 cups mixed berries, such as raspberries, blackberries, blueberries, and strawberries, divided
1/4 cup plus 3 tablespoons Chambord or creme de cassis (black currant liqueur)
1/4 cup brown rice syrup
8 sheets phyllo pastry, thawed
Organic canola oil cooking spray
1/4 cup water
1/4 cup natural cane sugar
1 tablespoon arrowroot powder
Preheat oven to 350°. Toss 4 cups berries with 1/4 cup liqueur and brown rice syrup. Set aside.
Carefully place one sheet of phyllo pastry on a work surface; keep remaining sheets covered between two damp kitchen towels to prevent drying out. Lightly spray sheet on work surface with cooking spray; cover with another sheet of dough. Repeat with two more sheets. Cut dough into six squares. Repeat with remaining four sheets. (Extra phyllo dough can be wrapped tightly, sealed in a plastic bag, and frozen for future use.)
Tuck each phyllo pastry square into a lightly greased muffin tin and bake for 5–7 minutes, until crisp and golden. Remove from tin and cool on a wire rack.
Place remaining 3 cups berries in a medium saucepan with 1/4 cup water. Cook over medium heat until berries form a saucelike consistency. Press through a fine-mesh sieve into a bowl using the back of a wooden spoon. Discard pulp; transfer juice back to the saucepan. Add 3 tablespoons liqueur and sugar. Cook until sugar dissolves, about 5 minutes. Spoon a little sauce into a small dish and stir in arrowroot until smooth. Add to pan and continue cooking and stirring until thickened, about 1 minute; adjust sweetness as desired. Remove from heat.
Spoon berry sauce into center of each dessert plate. Fill phyllo cups with berries and place on plates. Serve with additional sauce on the side.
Recipe Additional Notes:
PER SERVING: 206 cal, 1g fat (0g mono, 0g poly, 0g sat), 0mg chol, 2g protein, 25g carb, 2g fiber, 61mg sodium
Thu, 2013-07-11 13:52