Recipes from Symply Too Good - Cincinnati News, FOX19-WXIX TV

Recipes from Symply Too Good

Mexican Layered Dip

Makes 16 servings as an appetizer

1 x 16oz can refried beans

1 x 10oz jar chunky tomato salsa (spicy hot)

1 tablespoon 30% less sodium taco seasoning

8oz mashed avocado

1 x 6oz tub non-fat natural yogurt

1/4 cup shredded sharp 2% milk reduced-fat cheese

1/2 cup tomato diced

3 green onions sliced

1/3 cup bell peppers diced

In a medium size mixing bowl combine refried beans and salsa together. Spread over the base of a 9" pie plate. Mix the taco seasoning with avocado and gently spread over top of bean mix. Spread yogurt over avocado then sprinkle tomato, bell peppers, green onion and cheese over top of yogurt. Refrigerate until required. Serve with rice crackers or reduced fat corn chips.

Dietitian's tip

Refried beans are low in fat, high in fiber and have a low GIycemic Index.

Not suitable to be frozen.

Nutritional Information


CALORIES                                 77

FAT    TOTAL              4.2g

            SATURATED             1.1g

SODIUM                               299mg

CARBS                                     6.3g

SUGAR                                     3.1g

FIBER                                       1.8g

PROTEIN                                 3.0g

GI RATING                             Low


Mississippi Mud Cake

Makes 14 servings


5oz dark cooking chocolate

4oz light margarine (Promise®)

1 cup sugar

2 teaspoons instant coffee

1 cup water

1/4 cup bourbon or brandy

1/2 teaspoon baking soda

1/2 cup apple sauce (in jar)

2 egg whites

1½ cups all purpose flour

1/3 cup cocoa powder

cooking spray



2 tablespoons cocoa powder

3/4 cup confectioner's sugar

2 teaspoons light margarine (Promise®)

about 1 tablespoon no-fat milk


Preheat oven to 325°F (160°C) fan forced.

To make cake Place chocolate, margarine, sugar, coffee, water and bourbon into a large ceramic dish and microwave on medium-low for 2 minutes. Stir ingredients then return to microwave for a further 2 minutes on medium-low. Stir until all ingredients are dissolved. Stir baking soda into apple sauce (it will froth) then add to chocolate mix. In a cup beat egg whites using a fork then add to chocolate mix. Sift all the flour and cocoa into bowl then gently fold ingredients until combined. Pour mixture into an 8" round cake pan coated with cooking spray and bake for 55-60 minutes or until cake springs back when lightly pressed in center. When cool spread frosting over cake.

To make frosting Sift cocoa and confectioner's sugar, add margarine and enough milk until a smooth frosting is made. Spread over cake. Refrigerate.

NOTE: Mississippi Mud Cakes have a tendency to crack a little on the top. The icing will camouflage this. A traditional mud cake has around 50g of fat a serve.

Dietitian's tip

Everyone's favourite! People with diabetes enjoy this one only on special occasions.

Suitable to be frozen.

Nutritional Information


CALORIES                           233

FAT      TOTAL                    6.6g

             SATURATED         2.6g

SODIUM                             77mg

CARBS                               38.8g

SUGAR                               25.9g

FIBER                                  1.0g

PROTEIN                             3.3g

GI RATING                     Medium

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