(makes 4 servings)
|refrigerated butter-flavored cooking spray|
|2||cups (288 g) fresh blackberries, rinsed and drained|
|1||teaspoon (5 ml) grated orange zest|
|2||packets sugar substitute|
|1||teaspoon (5 ml) granulated sugar|
|1||teaspoon (5 ml) ground cinnamon|
|1/2||teaspoon (2.5 ml) ground nutmeg|
|3||tablespoons (45 g) all-purpose flour|
|2||tablespoons (30 g) rolled oats|
|2||tablespoons (25 g) reduced-fat margarine|
- Preheat the oven to 425°F (220°C), Gas Mark 7. Coat four 1-cup (120 ml) soufflé dishes or small baking dishes with cooking spray.
- Combine the berries and orange zest. Divide between the 4 soufflé dishes.
- In a small bowl and using a fork, combine the remaining ingredients to make a crumble topping. Sprinkle on top of the fruit.
- Bake until crisp and the fruit is done, about 15 minutes. Serve warm.
|Per Serving:||108 calories (33% calories from fat), 2 g protein, 4 g total fat (0.9 g saturated fat), 18 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 66 mg sodium|
|Diabetic Exchanges:||1 carbohydrate ( 1/2 bread/starch, 1/2 fruit), 1 fat|
Note: Vary the berries, using blueberries, boysenberries, loganberries, or raspberries.