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Make
Apples Part of Your Daily Diet
Keep apples handy as a snack
at work, put them in your lunch, eat one on break or
chop one up in your salad. For a tasty dessert try
baking an apple with a touch of cinnamon. Add
chopped apples to your oatmeal. Use applesauce
instead of shortening in your baked goods (1 to 1)
to reduce fat and calories. |
Apple Tuna Sandwich
Makes 3 servings.
Ingredients
1 can tuna in water drained
1 small apple chopped
¼ cup low fat vanilla yogurt
1 tsp. prepared mustard
1 tsp. honey
6 slices whole wheat bread
lettuce leaves
| Combine and mix the tuna,
apple, yogurt, mustard and honey. Spread ½ cup of the
mixture on three bread slices. Top each slice of bread
with lettuce and remaining bread. Cut sandwiches in half
or as desired. Nutritional analysis per
serving: Calories 302, Fat 5g, Carbohydrates 45g, Protein
21g. |
Sliced Honey Apples
Makes 4 servings.
Ingredients
¾ cup honey
½ cup vinegar
2 cups apples
1 Tbsp. cinnamon
¼ cup water
| In a saucepan heat the
honey, vinegar, cinnamon and water. While heating the
honey mixture, peel, core, and slice the apples. When
honey mixture begins to boil, begin dropping the apple
slices into mixture a few at a time. When apple slices
look transparent take them out. Serve chilled or warm with
dessert. Nutritional analysis per
serving: Calories 933, Fat 1g, Carbohydrates 255g, Protein
1g.
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Apple Butter
Yields 5 pints.
Ingredients
4 lbs. Granny Smith apples,
peeled, cored and quartered
1 cup water
1 cup apple cider
Brown sugar as needed
2 tsp. cinnamon
1 tsp. ground cloves
½ tsp. allspice
Grated rind and juice of 2 lemons
1. Cook the apples in the
liquid until soft. Pass through a food mill. Add ½ cup
brown sugar for each cup of puree. Add the spices, rind
and lemon juice and cook over very low heat until thick
and dark brown. This may take 3 to 4 hours.
2. If not to be used within a week or two, pour into hot
sterilized jars and seal tightly.
Nutrition information per
serving (1 pint): Carbohydrates 67g, Fat 2g, Calories 260,
Protein 1g.
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French Style Chicken
with Apples
Makes 6 servings.
Prep Time: 20 minutes.
Ingredients
6 Boneless, skinless
chicken breasts
1 Onion, sliced
1 can (10 oz.) Condensed chicken broth
3 T Apple brandy, cider, or apple juice
3 Empire apples, cored and sliced
6-8 Artichoke hearts, cut in half
Pinch of ground cinnamon, nutmeg, salt, and pepper
Minced fresh dill and parsley
| Spray a large, non-stick
skillet with cooking spray. Brown chicken breasts on both
sides. Remove chicken from skillet and set aside. Stir in
sliced onion, apples, artichokes, broth, juice and spices.
Cook 3 minutes. Spread chicken breasts in skillet; arrange
apples, onion, and artichokes on top. Simmer covered,
about 10 minutes or until chicken is tender and heated
through. Sprinkle with salt and pepper. Garnish with fresh
parsley or dill and apple slices before serving.
Nutrition information per
serving: Calories 241, Fat 5g, Calories from Fat 18%,
Cholesterol 66mg, Fiber 3g, Sodium 252mg.
Recipe Source: PBH/Western New York Apple Growers Assoc.
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Apple Yogurt Trifle
Makes 4 servings.
Ingredients
1 Granny Smith apple, cored
and finely chopped
2 8-oz. containers low fat cherry yogurt
10 Tbsp. Grape-Nuts cereal
Green apple and cherry
yogurt create ribbons of lovely color in this wholesome
snack.
1. Evenly divide half of the chopped apple pieces among
four parfait dishes or tall glasses.
2. Divide yogurt from one 8-oz. container among dishes.
3. Add 2 Tbsp. Grape-Nuts to each trifle, then top with
layers of remaining yogurt, chopped apple and a sprinkle
of Grape-Nuts on top.
4. Refrigerate at least 15-20 minutes before serving to
allow cereal to soften slightly.
Nutrition information per
serving: Calories 210, Fat 1g, Sodium 186mg, Carbohydrates
44g, Cholesterol 5mg, Protein 7g.
Apple/Carrot Salad
Makes 6 (2/3 cup) servings.
Ingredients
1 cup carrot, shredded
3 (medium), unpared and diced apples
1 Tbsp. lemon juice
½ cup raisins
⅓ cup cholesterol free, reduced fat mayonnaise
Combine all ingredients.
Chill thoroughly. Serve on salad greens.
Nutrition information per
serving: Calories 126, Fat 4g, Cholesterol 3mg, Fiber 2g,
Sodium 89 mg.
Apple Meringues
Makes 4 servings.
Ingredients
2 Jonagold or Golden
Delicious apples,
peeled, halved, and cored
2 cups apple juice or water
½ cup orange marmalade
2 large egg whites
2 Tbsp. sugar
2 Tbsp. chopped, toasted almonds
1. In small saucepot, poach
apples in apple juice 8 to 10 minutes or until barely
tender; drain. Spoon 2 Tbsp. marmalade into center of each
half.
2. Heat oven to 350 degrees F. In medium bowl with
electric mixer, beat egg whites until soft peaks form when
beaters are lifted. Gradually beat in sugar; beat until
stiff peaks form. Fold in almonds. Cover tops of apple
halves to edges with egg white mixture; place on baking
sheet. Bake 7 to 10 minutes or until tops are lightly
browned.Nutrition information per
serving: Calories 264, Fat 3g, Carbohydrate 60g, Protein
3g, Fiber 2g, Sodium, 35mg, Cholesterol 0.
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Spicy Apple-Filled
Squash
Makes 4 servings.
Ingredients
1 acorn squash (about 1
lb.)
1 Golden Delicious apple, peeled, cored, and sliced
2 tsp. melted butter or margarine
2 tsp. brown sugar
1/8 tsp. cinnamon
1/8 tsp. nutmeg
Dash ground cloves
1. Heat oven to 350 degrees
F. Grease a 1-quart baking dish. Halve squash and remove
seeds; cut into quarters. Place quarters, skin side up, in
dish and cover; bake 30 minutes. Meanwhile, in medium
bowl, combine apple, butter, brown sugar, cinnamon,
nutmeg, and cloves.
2. Turn cut sides of acorn squash up; top with apple
mixture. Cover and bake 30 minutes longer or until apples
are tender.
Variations:
Quick microwave version
Halve and seed squash; cut into quarters. Arrange
quarters, cut side up, in microwave-safe baking dish.
Microwave on high (100 percent) 6 to 7 minutes, rotating
squash halfway through cooking time. Top squash with apple
mixture, cover with vented plastic wrap and microwave on
high 4 to 5 minutes or until apples are tender.
Nutrition information
serving: Calories 88, Fat 3g, Carbohydrate 17g, Protein
1g, Fiber 3g, Sodium 24mg, Cholesterol, 0g.
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