Classic Banana Pudding
The small amount of sugar in the topping helps the meringue brown to perfection, and a bit of sour cream lends a touch of richness to this wonderful pudding.
For this recipe, and for dozens of other Association-approved recipes, purchase The Big Book of Diabetic Desserts from our online store.
Serves 10; Serving size: 1/2 cup
Prep time: 30 minutes
Cook time: 25 minutes
Set time: 2 hours
3 cups fat-free milk
1 large egg
1/3 cup granular no-calorie sweetener
1/4 cup cornstarch
Pinch of salt
1/3 cup reduced-fat sour cream
2 tsp vanilla extract
2 medium ripe bananas, sliced
20 reduced-fat vanilla wafers, divided use
3 egg whites
1/4 tsp cream of tartar
1 Tbsp granulated sugar
- Preheat oven to 325°F.
- Combine the milk, egg, no-calorie sweetener, cornstarch, and salt in a medium heavy-bottomed saucepan and whisk until smooth. Cook over medium heat, whisking constantly, about 6 minutes or until the mixture comes to boil and thickens.
- Remove from the heat and stir in the sour cream and vanilla. Arrange 1/3 of the banana slices in the bottom of a 1 1/2-quart soufflé or baking dish.
- Spread 1/3 (about 1 cup) of the custard over the banana. Layer 10 of the wafers on top of the custard.
- Top with 1/3 of the banana slices and spread another 1/3 of the custard over the bananas. Top with the remaining 10 wafers. Top the wafers with the remaining banana slices and custard.
- Combine the egg whites and cream of tartar in a large bowl and beat at high speed until foamy.
- Gradually add the sugar, beating until stiff peaks form.
- Spread the egg whites evenly over the pudding, sealing to the edge of the dish. Bake for 25 minutes or until the meringue is golden.
- Cool the pudding to room temperature, then refrigerate at least 2 hours. The pudding is best served within a day of preparation, as the bananas begin to discolor upon standing.
- Store any leftovers in the refrigerator.
1 1/2 Carbohydrate
Calories from Fat: 21
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 25 mg
Sodium: 100 mg
Total Carbohydrate: 22 g
Dietary Fiber: 1 g
Sugars: 13 g
Protein: 5 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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