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An Apple a Day...
October 10, 2003
...gets you closer to the recommended goal of eating 5 servings
of fruits and vegetables a day
...packs only 80 calories
...has 4 grams of fiber and ½ cup of water - both will
help you to feel fuller longer
...tastes great in the healthy apple recipes listed below
...is fun to add to an empty basket when your apple picking
with friends or your family
...is on sale at your local grocery store right now (get them
while they're in season!)
For ideas on where to go apple picking, visit www.boston.com.
TRY THESE LOW-FAT APPLE RECIPES:
Warm Apple Crisp
Makes One 9-inch Round
6 apples, preferably Rome or Golden Delicious
2 tablespoons apple juice concentrate
1 tablespoon plus 2 teaspoons sugar
1 tablespoon cornstarch
2 teaspoons lemon juice
1/2 teaspoon cinnamon
Crisp Topping:
2/3 cup rolled oats
1/3 cup Grape-Nuts cereal
1 tablespoon peach jam
Preheat oven to 375-degrees F. Peel, core, and quarter the
apples. Cut them into 1/2 inch pieces. In a large saucepan,
combine apples, apple juice concentrate, sugar, cornstarch,
lemon juice, cinnamon, and 2 cups water. Bring to a simmer
over moderate heat, adjust heat to maintain a simmer and cook
15 minutes. The syrup should thicken slightly and fall below
the level of the apples.
Make crisp topping: Combine oats (set aside 1 tablespoon),
Grape-Nuts, and jam in a food processor and process until
jam is evenly distributed and mixture has a streusel-like
feel. Transfer to a bowl and stir in the reserved 1 tablespoon
rolled oats. Transfer the apples to a 9-inch pie pan. Spread
the crisp topping evenly over the apples, pressing it lightly
into place. Bake until apples are bubbly and topping is lightly
browned, about 25 minutes. Serving Size: 1/6 of the crisp.
Nutritional Analysis:
Calories: 198
Fat: 1.7 g
Cholesterol: 0 mg
Protein: 3.8 g
Sodium: 34.8 mg
Baked Apples
Ingredients:
2 apples, cored
2 tbsp. walnuts, chopped fine
2 tbsp. dried apricots, diced fine
2 tbsp. raisins
1/2 cup Orange juice , or apple juice
1/2 tsp. Cinnamon
pinch of allspice
pinch of Nutmeg
1 tbsp. brown sugar
low-fat whipped topping
Preheat oven to 350 degrees. In medium size bowl combine walnuts,
apricots, raisins, sugar and spice Mix until all ingredients
are covered with spice and sugar. Spray the bottom of an 8x8
baking pan with non-stick pan. Place each cored apple in the
baking pan and stuff each apple with as much of the filing
as possible. Any remaining filling you place in the baking
pan with the apples. Pour the juice over the top of the apple.
While baking, occasionally baste apple with the juice and
remaining filling. Bake 1 hr. and 20 min., or until soft,
covered with aluminum foil. For a firmer apple you could bake
for less time. Place a baking sheet underneath pan covered
with aluminum foil to catch any spillage. Serve as is, or
with a dollop of low-fat whipped topping. Serves 4.
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