The High-Protein Cookbook Part 7

Avocado Puree This silky smooth, very rich puree adds bright color and a calming effect to the main course. Try it with a particularly spicy main course for a true yin and yang effect. Avocado discolors when exposed to air, so don't make this too far ahead of time.

MAKES 2 SERVINGS.

Preparation time: 10 minutes 1 medium avocado 2 tablespoons sour cream 2 tablespoons fresh lemon juice salt and freshly milled black pepper to taste Combine all the ingredients in a food processor or blender. Process until smooth. Serve immediately.

Nutritional a.n.a.lysis: 198 calories, FAT 18 g, PROTEIN 3 g, CARB 10 g, FIBER 5 g, CHOL 6 mg, IRON 1 mg, SODIUM 599 mg, CALC 31 mg Beet and Coriander Puree Heighten the flavor of beets with the exotic flavor of coriander. Garnish with a little fresh cilantro for a beautiful, jewel-toned, purple and green dish. You could also subst.i.tute 2 tablespoons of horseradish for the coriander for a different flavor.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 10 minutes 2 tablespoons unsalted b.u.t.ter medium onion, finely chopped One 14-ounce can beets, drained 1 tablespoon cider vinegar teaspoon sugar 1 teaspoon ground coriander Cilantro for garnish In a medium skillet, over medium heat, melt the b.u.t.ter and saute the onions for about 3 minutes, or until they are translucent. Meanwhile, in a food processor or blender, mix the beets, vinegar, sugar, and coriander. Add the puree to the pan and simmer on low for another 7 minutes. Garnish with cilantro and serve.

Nutritional a.n.a.lysis: 91 calories, FAT 6 g, PROTEIN 1 g, CARB 10 g, FIBER 2 g, CHOL 15 mg, IRON 2 mg, SODIUM 243 mg, CALC 23 mg Broccoli and Spinach with Ricotta Cheese This is a great way to eat your broccoli and spinach and get a little protein boost to boot. Sorry, George Bush, this broccoli is great. Get creative and try different spices, such as c.u.min, coriander or mint.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 7 minutes medium onion, chopped 8 ounces broccoli florets plus peeled and chopped stems 10 ounces spinach, washed thoroughly and stems removed cup ricotta cheese 2 garlic cloves 2 tablespoons fresh lemon juice 2 tablespoons unsalted b.u.t.ter teaspoon ground nutmeg Salt and freshly milled black pepper to taste Bring 3 quarts of water to a boil. Add the onion and broccoli and cook for 5 minutes or until fork tender. Add the spinach and cook for 2 minutes longer. Drain the vegetables and transfer to the bowl of a food processor or blender. Add the ricotta cheese, garlic, lemon juice, b.u.t.ter, nutmeg, and salt and freshly milled black pepper. Pulse until thoroughly blended. Taste and adjust the seasoning. Serve hot.

Nutritional a.n.a.lysis: 136 calories, FAT 9 g, PROTEIN 8 g, CARB 10 g, FIBER 4 g, CHOL 24 mg, IRON 3 mg, SODIUM 451 mg, CALC 192 mg Cauliflower Puree Even plain, the flavor of this puree is delicious. You can get fancy with it, however. Blend in a cup of arugula, add a tablespoon of fresh ginger or horseradish. Cauliflower is practically carb-free and should replace potatoes in you diet permanently.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 10 minutes 12 ounces cauliflower florets and peeled stems 2 tablespoons unsalted b.u.t.ter cup heavy cream cup grated Parmesan cheese Salt and freshly milled black pepper to taste Over high heat, bring 4 quarts of water to boil. Add the cauliflower and cook for 10 minutes, or until fork-tender. Drain and transfer to the bowl of a food processor or blender. Add the b.u.t.ter, cream, Parmesan, and salt and pepper. Puree, then taste and adjust the seasonings.

Nutritional a.n.a.lysis: 152 calories, FAT 13 g, PROTEIN 5 g, CARB 5 g, FIBER 2 g, CHOL 40 mg, IRON 1 mg, SODIUM 488 mg, CALC 118 mg Carrots and Yellow Summer Squash The beautiful yellow color of this delicious accompaniment will remind you of the sun. Mother Nature? G.o.d made the flavors good, we just put them together!

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 12 minutes 2 tablespoons olive oil 1 shallot, minced 2 tablespoons ground fresh ginger 12 ounces yellow crookneck squash, cut in chunks 1 medium carrot, peeled and sliced 1 tablespoon unsalted b.u.t.ter Salt and freshly milled black pepper to taste In a large skillet, combine the olive oil, shallot, and ginger and saute over medium-high heat for about 2 minutes. Add the summer squash and carrot and stir thoroughly. Cover and simmer for 15 minutes, stirring occasionally. Drain off any excess liquid and transfer to the bowl of a food processor or blender. Puree until smooth. Add the b.u.t.ter and salt and pepper and puree again. Taste and adjust the seasonings.

Nutritional a.n.a.lysis: 119 calories, FAT 3 g, PROTEIN 1 g, CARB 7 g, FIBER 2 g, CHOL 8 mg, IRON 1 mg, SODIUM 325 mg, CALC 27 mg Celeriac Puree Celeriac has a delicious salty celery-like flavor with a velvety texture. Try this puree for something different. Don't be shy with the pepper!

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 7 minutes 8 ounces celeriac, peeled and chopped into 2-inch chunks 2 tablespoons unsalted b.u.t.ter cup heavy cream 2 tablespoons chopped fresh ginger Salt and freshly milled black pepper to taste Bring 4 quarts of water to a boil over high heat. Add the celeriac and cook for 7 minutes, or until fork-tender. Drain and transfer to the bowl of a food processor or blender. Add the b.u.t.ter, cream, ginger, and salt and pepper and puree until smooth. Taste and adjust the seasonings.

Nutritional a.n.a.lysis: 252 calories, FAT 22 g, PROTEIN 3 g, CARB 13 g, FIBER 2 g, CHOL 70 mg, IRON 2 mg, SODIUM 806 mg, CALC 76 mg Eggplant and Red Pepper Puree Eggplants are enjoyed all over the world, and their flavor is extremely versatile. Try them with ginger, curry, or sharp olives; you can't go wrong. This recipe renders a copper-colored puree that is beautiful next to anything. What a wonderful way to enjoy eggplant.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 minutes 1 medium eggplant, peeled and cubed medium onion, chopped 2 tablespoons olive oil cup roasted red bell peppers, seeded 2 tablespoons unsalted b.u.t.ter salt and freshly milled black pepper to taste Preheat the broiler. In a small bowl, toss the eggplant cubes and onion thoroughly in the olive oil. Place them on a baking sheet 4 to 6 inches from the broiler and cook, stirring the onion and eggplant chunks every few minutes, for 20 minutes, or until the eggplant is fork-tender. Transfer to the bowl of a food processor or blender and add the red peppers, b.u.t.ter, and salt and pepper. Puree until smooth, then taste and adjust the seasonings.

Nutritional a.n.a.lysis: 140 calories, FAT 13 g, PROTEIN .1 g, CARB 6 g, FIBER 2 g, CHOL 15 mg, IRON 0 mg, SODIUM 369 mg, CALC 12 mg Fennel Puree This white puree ends up with a hint of licorice. Try blending it with other members of the lily family such as leeks, garlic, and shallots. Great with fish or other subtle-flavored main courses. Fennel is a Mediterranean plant with a mild licorice flavor. The feathery greenery is used as an herb, the bulb as a vegetable, and the seeds as a spice. Fennel seeds are milder and sweeter than anise seeds, which may be used as a subst.i.tute.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 7 minutes 1 pound fennel bulb, cored and chopped into chunks medium onion, cut in chunks 2 tablespoons unsalted b.u.t.ter Salt and freshly milled black pepper to taste Over high heat, bring 4 quarts of water to a boil. Add the fennel and onion and cook for 10 minutes, or until fork-tender. Drain and transfer to the bowl of a food processor or blender. Add the b.u.t.ter and a generous amount of salt and pepper and puree until smooth. Taste and adjust the seasonings.

Nutritional a.n.a.lysis: 93 calories, FAT 6 g, PROTEIN 2 g, CARB 10 g, FIBER 4 g, CHOL 15 mg, IRON 1 mg, SODIUM 400 mg, CALC 63 mg Spinach, Mint, and Ricotta Puree This minty, garlicky delight is a compelling complement to beef, lamb, or fish. It is so high in protein that it could almost be a meal. Try subst.i.tuting cilantro or basil for the mint, for a change.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 5 minutes 2 tablespoons olive oil 1 garlic clove, chopped 15 ounces spinach leaves, washed thoroughly, and stems removed 3 tablespoons water 1 cups mint leaves cup ricotta cheese 1 tablespoon fresh lemon juice 1 tablespoon heavy cream Salt and freshly milled black pepper to taste Over medium-high heat, heat the olive oil in a skillet for 1 minute. Add the garlic, spinach, and water and cook for 3 to 4 minutes, just until the spinach is wilted. Drain and transfer to the bowl of a food processor or blender. Add the mint, ricotta cheese, lemon juice, heavy cream, and salt and pepper and puree. Taste and adjust the seasonings.

Nutritional a.n.a.lysis: 296 calories, FAT 22 g, PROTEIN 14 g, CARB 13 g, FIBER 5 g, CHOL 30 mg, IRON 6 mg, SODIUM 830 mg, CALC 418 mg Zucchini and Yellow Squash Puree Even people who aren't zucchini fans will find this light squash puree very comforting. Better still, it's delicious warm or cold. Be sure to add a lot of pepper.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 7 minutes 2 tablespoons olive oil onion, thinly sliced 8 ounces yellow summer squash, thinly sliced 8 ounces small zucchini, thinly sliced Salt to taste 3 tablespoons water cup heavy cream Freshly milled black pepper to taste Over medium-high heat, heat the olive oil in a skillet. Add the onion and cook for 5 minutes, until the onion is translucent. Add the squash and zucchini with a little salt. Saute until the vegetables start to give up their liquid. Add the water, cover, and cook for 10 minutes, or until fork-tender. Drain the vegetables and transfer to the bowl of a food processor or blender. Add the cream and pepper and process until smooth. Taste and adjust the seasonings.

Nutritional a.n.a.lysis: 282 calories, FAT 26 g, PROTEIN 3 g, CARB 13 g, FIBER 3.5 g, CHOL 41 mg, IRON 1 mg, SODIUM 596 mg, CALC 80 mg Zucchini, Eggplant, and Cilantro Puree This Indian-influenced dish will win your heart and make you long for the subcontinent.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 7 minutes 2 tablespoons olive oil 8 ounces zucchini, cubed 8 ounces eggplant, cubed 1 teaspoon chili powder cup chopped fresh cilantro 3 tablespoons water Salt and freshly milled black pepper to taste Preheat the broiler. On a broiler pan, toss the zucchini and eggplant cubes thoroughly in the olive oil. Place 4 to 6 inches from the broiler and cook, stirring every few minutes, for 15 to 20 minutes or until the eggplant is fork tender. Transfer to the bowl of a food processor or blender and add the chili powder and cilantro, and salt and pepper. Process to make a smooth puree. Taste and adjust seasonings.

Nutritional a.n.a.lysis: 188 calories, FAT 14 g, PROTEIN 3 g, CARB 15 g, FIBER 5 g, CHOL 0 mg, IRON 1 mg, SODIUM 603 mg, CALC .39 mg

DESSERTS: NO-GUILT PLEASURES.

You know how it is. When you gotta have it, you gotta have it. We don't eat dessert every day. But from time to time, we just have to have a really drop-dead dessert to make us feel like real people. When you gotta have it, you gotta have it. We don't eat dessert every day. But from time to time, we just have to have a really drop-dead dessert to make us feel like real people.

We worked hard to convert some of our favorites for you to try. We offer them with a couple of caveats and also some breakthrough news about what will work and what won't.

In the first place, some of these desserts make more than two servings. That's okay. You can keep the leftovers in the refrigerator for a day or two. Some of them take a tad more time than our main dishes do. That's okay, too. Hey, it's dessert. You're worth it.

But our real breakthrough has to do with flavor. In trying many so-called low-carb desserts that relied on artificial sweeteners, we discovered the judicious addition of a tablespoon of sugar to a recipe sometimes lifted the flavor in a way artificial sweeteners simply could not. And the havoc that simple spoonful of sugar wrecked on the total nutritional readout was minimal.

If we are doctrinaire about anything in our work, it's flavor. We simply don't put recipes in our books that don't get a pa.s.s from our various taste panel members: Katherine, Gordon, Lily, Noel, Linda, Joe, and sometimes the dogs. If they all lick their chops, we figure it goes in. All of these recipes pa.s.sed. So don't eliminate dessert from your high-protein regimen.

Meringue Torte with Lemon Filling and Strawberries Who needs pie crust? Make a meringue crust, then fill it with our fantastic lemon filling. Top it off with fresh strawberries. Now that's dessert.

MAKES 6 SERVINGS.

Preparation time: 20 minutes Cooking time: 20 minutes Cooling time: 20 minutes MERINGUE Sh.e.l.l.

3 large egg whites teaspoon cream of tartar teaspoon kosher salt 10 packets aspartame sweetener FILLING.

2 cups water Grated zest of 1 lemon plus 2/3 cup fresh lemon juice teaspoon kosher salt 30 packets aspartame sweetener 1/3 cup plus 2 tablespoons cornstarch 2 large eggs 2 large egg whites 2 tablespoons unsalted b.u.t.ter Preheat the oven to 325F. Make the meringe sh.e.l.l: Beat the 3 egg whites in a medium bowl until foamy. Add the cream of tartar, salt, and sweetener and beat to stiff peaks. Line a baking sheet with parchment paper and pour the meringue onto the paper. Use a rubber spatula to form an indented circle about 9 inches in diameter. Alternatively, form into 6 individual circles. Bake until brown, 15 to 20 minutes for a large meringue, 10 to 15 minutes for individual meringues. Cool on a wire rack.

Meanwhile, make the filling: Mix the water, lemon zest and juice, salt, sweetener, and corn-starch in a medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir for 1 minute, then remove from the heat.

Beat two eggs and two egg whites in a small bowl. Stir in about half of the hot cornstarch mixture, then stir this egg mixture back into the cornstarch mixture remaining in the pan. Cook and stir over low heat for 1 minute. Remove from the heat and swirl in the b.u.t.ter. Pour the mixture into the cooked and cooled meringue sh.e.l.l. Top with the sliced strawberries, and serve at once.

Nutritional a.n.a.lysis: 102 calories, FAT 4 g, PROTEIN 4 g, CARB 12 g, FIBER 1 g, CHOL 61 mg, IRON 0 mg, SODIUM 222 mg, CALC 16 mg Chocolate Amaretto Fondue with Fresh Berries What could be more satisfying than dipping perfectly ripe, sweet berries into hot, sensuous chocolate? Choose strawberries, blackberries, marionberries, or raspberries.

Refrigerate the fondue you don't eat at one meal, then zap it in the microwave a moment to warm it before using again.

MAKES 4 SERVINGS.

Preparation time: 5 minutes Cooking time: 5 minutes 3 ounces unsweetened baking chocolate 1 cup heavy cream 24 packets aspartame sweetener 1 tablespoon sugar 1 teaspoon amaretto 1 teaspoon vanilla extract Berries of your choice, about cup per serving Break the chocolate into small pieces and place in a 2-cup gla.s.s measure with the cream. Heat in the microwave on high (100 percent power), until the chocolate is melted, about 2 minutes (or heat in a double-broiler over low heat, whisking constantly). Whisk until the mixture is s.h.i.+ny.

Add the sweetener, sugar, amaretto, and vanilla, whisking until the mixture is smooth.

Transfer the mixture to a fondue pot or a serving bowl. Serve with berries for dipping.

Nutritional a.n.a.lysis: 350 calories, FAT 34 g, PROTEIN 4 g, CARB. 15 g, FIBER 5 g, CHOL 82 mg, IRON 2 mg, SODIUM 26 mg, CALC 61 mg Individual Flans with a Raspberry Coulis Unmold these sensuous little flans onto dessert plates and drizzle raspberry coulis atop. Finish with a spoonful of fresh raspberries. Feel deprived now?

MAKES 6 SERVINGS.

Preparation time: 5 minutes Cooking time: 20 minutes Chilling time: 2 hours 1 cup milk 1 cup half-and-half 2 large eggs 2 large egg yolks 6 packets aspartame sweetener teaspoon kosher salt 1 teaspoon vanilla extract 1 cup fresh raspberries plus additional berries for garnish Mint sprigs for garnish (optional) Place a roasting pan filled with 1 inch of water on a rack in the lower third of the oven. Preheat the oven to 325F. b.u.t.ter six -inch ramekins. Heat the milk and half-and-half in the microwave on high (100 percent power) for 2 minutes or on the stovetop in a medium saucepan until warm.

Meanwhile, beat the eggs and egg yolks in a medium bowl until foamy. Gradually whisk the hot milk mixture into the eggs. Stir in the sweetener, salt, and vanilla. Pour the mixture into the prepared ramekins. Cover each dish with aluminum foil. Place in the water-filled saucepans and bake until the custards are set, about 30 minutes. To check, insert a knife into the center of the custard; if it comes out clean, it's done.

Remove the dishes from the roasting pan and cool to room temperature on a wire rack, then refrigerate until chilled, about 2 hours.

To make the coulis, simply puree the raspberries in the food processor. Add sweetener to taste (usually not needed with sweet, fully ripe berries). Transfer to a pitcher and refrigerate.

To serve, run a spoon around the edge of each custard and turn it out onto a dessert plate. Drizzle coulis over the top of the custard and finish with a few fresh raspberries and a sprig of mint, if using.

Nutritional a.n.a.lysis: 135 calories, FAT 9 g, PROTEIN 6 g, CARB 6 g, FIBER 1 g, CHOL 167 mg, IRON 1 mg, SODIUM 160 mg, CALC 109 mg Nearly Flourless Chocolate Cake with Whipped Cream and Raspberries Who knew this restaurant cla.s.sic would be so easy to convert? Save this splurge for a day when you're willing to give up half your daily carbohydrate allowance for one fine piece of cake. We all have such days.

MAKES 12 SERVINGS.

Preparation time: 10 minutes Baking time: 20 minutes Chilling time: 1 hour Cocoa for dusting the pan 6 tablespoons unsalted b.u.t.ter 4 ounces unsweetened chocolate 1/3 cup half-and-half 1/3 cup raspberry all-fruit preserves 1 teaspoon instant espresso powder 1 tablespoon sugar 3 large eggs, separated 1 teaspoon vanilla extract 22 packets aspartame sweetener teaspoon cream of tartar cup all-purpose flour teaspoon salt 1 cup heavy cream cup raspberries for garnish (optional) Preheat the oven to 350F. Line a 9-inch cake pan with a piece of b.u.t.tered parchment paper, b.u.t.tered side down. b.u.t.ter the top of the paper and dust with cocoa, knocking out the excess. Set it aside.

Combine the b.u.t.ter, chocolate, half-and-half, raspberry preserves, and espresso powder in a microwave-safe dish. Heat in the microwave on high (100 percent power) until the chocolate is melted, 2 to 3 minutes. Alternatively, use a double boiler on low heat on the stovetop. Remove and let cool.

Whisk in the sugar, egg yolks, and vanilla. Add the aspartame, whisking until smooth.

In another bowl, beat the egg whites until foamy, then add the cream of tartar and beat to stiff peaks. Fold the chocolate mixture (it should be cool to the touch) into the egg whites, then fold in the combined flour and salt, taking care not to overmix. Pour into the prepared pan. Bake just until the cake is firm when lightly touched, 18 to 20 minutes, or until a toothpick inserted in the center comes out clean. Take care not to overbake. Place the cake on a rack and run a knife around the edge to loosen it and remove from the pan. Cool completely on a cake rack, then refrigerate until chilled, 1 to 2 hours.

To serve, whip the cream to soft peaks. Cut the cake in small wedges and serve each one with a dollop of whipped cream and some raspberries.

Nutritional a.n.a.lysis: 222 calories, FAT 20 g, PROTEIN 3 g, CARB 10 g, FIBER 2 g, CHOL 99 mg, IRON 1 mg, SODIUM 103 mg, CALC 450 mg Flan Almendra Flan is a wonderful palate cleanser. The silken texture will contribute a happy ending to any meal.

MAKES 4 SERVINGS.

Preparation time: 5 minutes Cooking time: 20 minutes 1 cups whole milk 4 large eggs 3 packets aspartame sweetener, or to taste 1 tablespoon sugar 1 teaspoon vanilla extract 1 teaspoon almond extract (optional) cup slivered almonds cup berries of your choice for garnish (optional) Place a roasting pan filled with 1 inch of water in the oven and preheat to 325F. b.u.t.ter 4 ramekins or gla.s.s custard cups.

Warm the milk in a 1-quart, microwave-safe bowl for 2 minutes on high (100 percent power). Alternatively, heat on the stovetop in a medium saucepan to just under a boil.

Meanwhile, in another bowl, whisk together the eggs, sweetener, sugar, vanilla, and almond extract, if using. Pour the hot milk into the egg mixture and stir to blend.

Toast the almonds by heating them in a small dry skillet just until they begin to brown, about 1 minute. Divide the almonds among the 4 ramekins, then fill with the custard. Cover with aluminum foil. Place the ramekins in the water bath. Bake until the custards are set, about 20 minutes. To test, insert a knife in the middle; it should come out clean.

Serve at room temperature or chilled. To serve, run a knife around the edge of the ramekin, then turn out the flan onto a dessert plate. If you wish, add cup of berries of your choice.

Nutritional a.n.a.lysis: 193 calories, FAT 12 g, PROTEIN 11 g, CARB 9 g, FIBER 1 g, CHOL 223 mg, IRON 1 mg, SODIUM 101 mg, CALC 137 mg Spiced Strawberries Strawberries are an elegant ending. Spice them up with a little vinegar and black pepper and you won't regret it.

MAKES 4 SERVINGS.

Preparation time: 5 minutes Chilling time: 15 minutes 2 cups halved strawberries 1 tablespoon sugar 2 teaspoon sherry vinegar teaspoon finely milled black pepper Toss the berries with the sugar, vinegar, and pepper in a medium bowl. Cover and chill for at least 15 minutes. Serve in footed dessert dishes.

Nutritional a.n.a.lysis: 34 calories, FAT .2 g, PROTEIN .5 g, CARB 8 g, FIBER 2 g, CHOL 0 mg, IRON .3 mg, SODIUM 1 mg, CALC 11 mg Blackberry Fool Eat this English dessert once, and you'll see why it's called a "fool." You'll be a fool for it yourself. Can't buy creme fraiche? Start a day ahead and whip up your own. It's easy.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Chilling time: 30 minutes 1 cup creme fraiche, or 1 tablespoon sour cream plus 1 cup heavy cream 1 cup blackberries 1 tablespoon sugar 1 packet aspartame sweetener, or to taste teaspoon creme de ca.s.sis If you can't buy creme fraiche, simply blend the sour cream and heavy cream. Cover and let it stand at room temperature 6 to 8 hours. Refrigerate, covered, 24 hours before using.

Set aside 6 gorgeous blackberries. Combine the remaining berries with sugar, sweetener, creme de ca.s.sis, and creme fraiche. Gently mix, then spoon into footed dessert dishes. Cover and chill until serving time. Garnish with the reserved berries.

Nutritional a.n.a.lysis: 244 calories, FAT 23 g, PROTEIN 2 g, CARB 10 g, FIBER 2 g, CHOL 83 mg, IRON 0 mg, CALC 54 mg Zabaglione Come home to Italy for a sweet finish.

MAKES 4 SERVINGS.

Preparation time: 10 minutes Cooking time: 15 minutes 6 large egg yolks 2 packets aspartame sweetener cup Marsala 1 tablespoon grated orange zest 3 tablespoons Grand Marnier 1 cup heavy cream, whipped to soft peaks Beat the egg yolks and sweetener in the top of a double boiler, set over simmering water, until pale yellow and thick, 3 to 5 minutes. Add the Marsala and orange zest and continue cooking, whisking vigorously, until the mixture thickens enough to coat the back of a spoon. Remove from the heat and stir in the Grand Marnier.

Divide among four dessert dishes. Serve warm or chilled. Top each serving with cup of whipped cream. Alternatively, chill the zabaglione and fold in the whipped cream, then divide among the dessert dishes.

Nutritional a.n.a.lysis: 343 calories, FAT 30 g, PROTEIN 6 g, CARB 4 g, FIBER .1 g, CHOL 400 mg, IRON 1 mg, SODIUM 35 mg, CALC 76 mg Raspberries and Cream Two hits of tart raspberries make this especially flavorful.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Chilling time: 30 minutes cup heavy cream teaspoon vanilla extract 1 tablespoon sugar packet aspartame sweetener 1 pint fresh raspberries Whip the cream with the vanilla, sugar, and aspartame until it forms soft peaks. Crush half the raspberries with a spoon and fold into the cream. Divide the remaining berries among four dessert bowls and top with the raspberry cream. Cover and refrigerate until serving time.

Nutritional a.n.a.lysis: 145 calories, FAT 11 g, PROTEIN 1 g, CARB 11 g, FIBER 4 g, CHOL 41 g, IRON .3 g, SODIUM 11 g, CALC .33 mg Strawberries and Melon b.a.l.l.s in Bourbon Nothing like a little inebriation to perk up all those berries and melon b.a.l.l.s.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Chilling time: 20 minutes cup melon b.a.l.l.s (cantaloupe, crenshaw, or a mixture) cup halved strawberries 1 tablespoon bourbon 1 tablespoon sugar packet aspartame sweetener, or to taste Sprigs of fresh mint for garnish Combine the melon b.a.l.l.s and strawberries in a gla.s.s dish. Toss with the bourbon, sugar, and aspartame. Cover and refrigerate until serving time. Spoon the fruit into dessert dishes and decorate with mint leaves.

Nutritional a.n.a.lysis: 68 calories, FAT .2 g, PROTEIN .6 g, CARB 13 g, FIBER 2.2 g, CHOL 0 g, IRON .2 mg, SODIUM 14 mg, and CALC 10 mg Indian-Style Mangoes Almost nothing is simpler than this sweet, hot dessert designed for tropical climates.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Chilling time: 15 minutes 1 large ripe mango lime teaspoon curry powder Slice the mango in half lengthwise around the equater. Twist between your hands to release the pit, which you'll discard. Score the flesh of each half, making a fine crisscross pattern without cutting through the skin. Turn each mango half inside out, and serve on a dessert plate sprinkled with lime juice and curry powder.

Nutritional a.n.a.lysis: 40 calories, FAT .2 g, PROTEIN .4 g, CARB 11 g, FIBER 1 g, CHOL 0 g, IRON .2 mg, SODIUM 2 mg, CALC 12 mg Italian Cheesecake with Raspberries Leave the crusts to the birds. This tastes great without it.

MAKES 8 SERVINGS.

Preparation time: 15 minutes Cooking time: 1 minutes 2 cups part-skim ricotta cheese 3 large eggs 2 tablespoons cornstarch 2 packets aspartame sweetener 1 teaspoons lemon extract 1 cup fresh raspberries cup all-fruit red currant preserves Preheat the oven to 325F. b.u.t.ter a 9-inch pie plate. In a large bowl, beat the ricotta and eggs together until smooth. Beat in the cornstarch, sweetener, and lemon extract. Turn into the prepared pie plate. Bake on the middle shelf of the oven for 1 hour, or until a knife inserted in the center comes out clean.

Cool on a wire rack, then chill. Top with fresh raspberries. Melt preserves in a microwave on high (100 percent power) for 30 seconds, then drizzle over the berries. Refrigerate until serving time.