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Getting To The Core of Your Health With Apples from the American Institute for Cancer Research
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Braised Pork Chops
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Nothing tastes better than a crisp, juicy, crunchy apple when you're out hiking in the brisk autumn air or relaxing with a good book. Whether you are picking your own apples in an orchard this fall or buying them at the market, this is the season to load up. The variety of ways you can use apples is endless ~ from smoothies and snacks to salads, side dishes, sauces and even entrées. Red Delicious, the most popular variety, is great for eating out of hand or in uncooked dishes. Add sliced apples to low-fat yogurt or slip them into a sandwich. For a child's snack, slice an apple in half, scoop out the core and add peanut butter. Or, make a smoothie by puréeing apples in a blender with bananas, juice and ice. Combine sliced apples with canned sliced beets in a salad. Mix chunks of apples with any mixture of leafy greens and drizzle with your favorite low-fat dressing. Add chopped apples to a pilaf or cooked mixed vegetable dish, just before serving. Other types of apples are better suited for cooking and baking, like Rome Beauty, Braeburn, Jonathan, Empire, McIntosh, Granny Smith and Golden Delicious. Add some during the last few minutes of cooking a stir-fry or a curry. You can also make great, low-fat desserts with these apples. We've selected a "Baker's Dozen" of our best apple recipes, several from past issues of Cinnamon Hearts print editions (see below). Feel free to indulge to your healthy heart's content!
1 cup soft tub vegetable margarine Preheat oven to 350ºF. Coat a 9x13-inch baking pan with vegetable spray and set aside. Combine margarine, brown sugar and egg substitute in large bowl; cream until smooth. Combine flours, soda, baking powder and spices in separate bowl. Add alternately with apple cider to creamed mixture and beat thoroughly. Fold in apples, nuts and raisins; pour into prepared pan. Bake until cake tests done with wooden pick. Cool on wire rack. Using a paper doily, sprinkle powdered sugar lightly over cake. Lift off doily for a lacy topping. This cake keeps well in the freezer and/or at room temperature. Yield: 24 Servings. Per Serving: 212 Cal; 9g Fat; 30g Carb; Trace Cholesterol; 2g Fiber; 233mg Sodium. Exchanges: 1-1/2 Starch; 1/2 Fruit; 2 Fats.
APPLE CRISP Canola oil cooking spray Preheat oven to 375°F. Coat 8-inch square baking dish with cooking spray. Combine apples, raisins and apple juice in bowl; toss well and set aside. In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg. With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal. Transfer apple mixture to baking dish. Sprinkle flour mixture evenly over surface. Lightly coat top with cooking spray. Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature. Makes 6 Servings. Per Serving: 196 Cal; 2 g Total Fat (1 g Sat Fat); 46 g Carbohydrate; 2 g Protein; 4 g Dietary Fiber; 20 mg Sodium. Exchanges: 2 Bread/Starch; 1 Fruit.
APPLE
SANDWICH 1 apple, unpeeled and finely chopped In a medium sized bowl, combine the apple, ham, celery, mayonnaise, lemon juice, salt, and pepper. Mix well. Spread the apple-ham mixture on 4 slices of whole wheat bread. Add lettuce leaf. Top with remaining bread slice. Makes 4 Servings (1 Sandwich each). Per Sandwich: 180 Cal; 4 g Total Fat; 29 g Carb; 12 g Protein; 16 mg Cholesterol; 810 mg Sodium; 6 g Fiber; 10 g Sugars. Exchanges: 1 Starch; 1 Lean Meat; 1 Fruit.
BROWN
SUGAR APPLE PUDDING 8 cups sliced, peeled tart baking apples Arrange apple slices in lightly greased 2-quart casserole. Combine brown sugar, margarine, and cinnamon in medium bowl; stir in egg and vanilla. Mix in combined flour, baking powder, and salt alternately with milk, stirring only until blended. Spread batter over apple slices. Pour Brown Sugar Syrup over batter. Bake, uncovered, at 375°F, 50 to 55 minutes or until apples are tender. Serve warm or at room temperature. Makes 10 Servings. BROWN SUGAR SYRUP 1/2 cup packed light brown sugar Combine brown sugar, flour, and margarine in small saucepan. Stir in water and heat to boiling, stirring constantly. Boil 2 to 3 minutes, stirring constantly. Remove from heat and stir in vanilla. Per Serving: 241 Cal; 6 g Total Fat (1 g Sat Fat); 47 g Carb; 21 mg Cholesterol; 236 g Sodium; 3 g Protein. Exchanges: 2 Bread/Starch; 1 Fruit; 1 Fat.
APPLE
SAUSAGE ROLL 1 pound sausage (can substitute turkey
sausage On waxed paper, roll out sausage into a rectangle 1/2-inch thick. Combine apples, bread crumbs, and onions; spread over meat. Roll as for jelly roll. Place in 9x13-inch baking dish. Bake at 350ºF for 45 minutes. Makes 8 servings. Per Serving (using turkey sausage): 263 Cal; 10g Fat; 16g Protein; 31g Carb; 50mg Chol; 673mg Sodium. Exchanges: 2 Meat; 1-1/2 Bread; 1/2 Veg; 1/2 Fruit; 1 Fat.
BRAISED PORK CHOPS IN FRUITED SAUCE 2 large cooking apples, unpared, cored &
sliced in 1/2” rings In a large, deep skillet, melt margarine to sizzling. Add apple rings and saute lightly on both sides. Remove and set aside. Add pork chops and brown well on both sides in pan juices. As chops brown, sprinkle with seasonings. Add wine and lay apple rings on top of pork chops. Sprinkle with apricots, golden raisins and brown sugar. Cover skillet and cook at low heat 25 to 30 minutes, or until chops are tender. Turn chops once during braising. To serve, arrange pork chops on platter, to with apple rings and spoon fruited sauce over all. Makes 4 Servings. Per Serving: 274 Cal; 10g Fat; 25g Pro; 17g Carb; 61mg Chol; 403mg Sodium. Exchanges: 3-1/2 Meat; 1 Fruit; 1 Fat.
DRIED APPLE-POTATO CASSEROLE 2 Tbsp reduced fat margarine Melt margarine in covered saucepan. Add onion & sauté until it is transparent. Add the potatoes, apples, honey & salt; add about 3/4 cup water. Cover & cook slowly about 30 minutes, or until the potatoes are tender. Serve with meat ~ either pork or beef. Makes 6 Servings. Per Serving: 200 Cal; 4g Fat; 3g Pro; 40g Carb; 0mg Chol; 257mg Sodium. Exchanges: 1-1/2 Bread; 1 Veg; 1/2 Fruit; 1 Fat.
APPLE
CLAFOUTI 2 Tbsp butter **Whip tofu in a small food processor or blender until it reaches the con- sistency of mayonnaise. Alternatively, whip with a hand blender (Note: A handheld electric mixer won't work). Be patient: It takes several minutes to reach the proper consistency. Store tightly covered in the refrigerator up to one week. Heat butter in large skillet over medium-high heat; add apples. Cook until golden, about 8 minutes, stirring perhaps once. Pour in brandy, 1/3 cup sugar and cinnamon; remove from heat and allow apples to macerate for 30 minutes. Drain apples, reserving liquid. Preheat oven to 350°F. In a mixing bowl, whisk eggs, egg white, tofu, milk, liquid from apples, vanilla and remaining 1/3 cup sugar. Place flour in a large bowl; make a well in the center and slowly pour in the egg mixture, whisking until smooth. Spray a pie or tart pan with cooking spray. Arrange apple slices in pan and cover with batter. Sprinkle with nutmeg and bake for 50 minutes, until golden brown and firm. Cool slightly; slice into wedges and serve warm with low-fat frozen yogurt or low-fat ice cream, if desired. Makes 6 Servings. Per Serving (w/o ice cream or frozen yogurt): 250 Cal; 7 gm Fat (3 gm Sat Fat); 39 gm Carb; 91 mg Chol; 84 mg Sodium; 5 gm Protein; 1 gm Dietary Fiber; 47 mg Calcium. Dietary Exchanges: 1-1/2 Bread/Starch; 1 Fruit; 1/2 Meat/Protein, 1-1/2 Fat.
ROQUEFORT-APPLE CUSTARD Butter-flavored cooking spray **Whip tofu in a small food processor blendr until it reaches the con sistency of mayonnaise. Alternatively, whip with a hand blender (Note: A handheld electric mixer won't work). Be patient: It takes several minutes to reach the proper consistency. Store tightly covered in the refrigerator up to one week. Preheat oven to 300°F. Coat a 10-inch tart dish with cooking spray; set aside. Melt butter in a heavy sauté pan over medium heat; add apple slices, stirring to coat. Sprinkle with nutmeg and 1 Tablespoon sugar. Cook, stirring only occasionally, until apples begin to turn golden, about 8 minutes. Just before removing from heat, add brandy, stirring to evaporate. Place apple slices in bottom of prepared dish. Crumble cheese over top. In a bowl, whisk the eggs, tofu, remaining sugar, milk and vanilla until well blended. Pour into apples and cheese. Bake until custard is set, about 40 minutes. A knife should come out clean when inserted in the center. Serve warm or at room temperature. Makes 8 Servings. Per Serving: 164 Cal; 4 gm Fat (2 gm Sat Fat) 21 gm Carb; 68 mg Chol; 151 mg Sodium; 9 gm Protein; <1 gm Dietary Fiber; 257 mg Calcium. Dietary Exchanges: 1/2 Bread/Starch; 1/2 Meat/Protein; 1 Nonfat Milk; 1 Fat.
CRUSTY
APPLE BUTTER BARS Crust: Filling: Preheat oven to 350F degrees. Grease a 13x9-inch baking or coat lightly with vegetable spray. To make the crust: Mix the flours, shredded wheat, allspice and salt in a large bowl. Set aside. In a blender or food processor, puree the dates & butter. Mix the date mixture with the dry ingredients, stirring to blend. Divide into 2 equal parts. Press half of the dough evenly into the pan. To make the filling: Mix together the apple butter and raisins. Spoon the mixture evenly over first layer of dough. Mix the nuts into remaining half of dough and crumble it evenly over the filling. Press the layers together lightly. Bake for 35 minutes or until golden brown. Let the cookie cool briefly before cutting it into rectangles with a sharp knife. Remove the bars to wire racks to cool completely. Store in the refrigerator or freezer. Makes 36 Bars. Per Bar: 119 Cal; 5g Fat; 1g Pro; 19g Carb; 0mg Chol; 46mg Sodium. Exchanges: 1/2 Bread; 1 Fruit; 1 Fat.
APPLE
BUTTERSCOTCH SQUARES 3 large apples, grated Cream together butter or margarine and sugar; blend in eggs, sour cream, milk and vanilla. Sift dry ingredients together and blend into creamed mixture. Add grated apples and butterscotch chips. Spread batter into a buttered 9-inch square baking pan. Bake at 350ºF degrees for about 45 minutes, or until lightly browned. Cool and cut into squares. Yield: 25 Squares. Per Square (with modified changes to reduce fat & calories): 138 Cal; 5g Fat; 2g Protein; 22g Carb; 21mg Cholesterol; 126mg Sodium. Exchanges: 1 Bread; 1 Fat.
CHUNKY
STYLE APPLESAUCE 8 large apples, peeled & thickly sliced Combine apples, water & sugar in saucepan. Bring to a boil. Watch very carefully and simmer 4 minutes, or until apples are part sauce and part whole. DO NOT OVER COOK. Sauce should be thick. Turn off heat and add spices as indicated, or to taste. Excellent with roast pork, duck or potato pancakes. Freezes very well. 6 Servings. Per Serving: 162 Cal; 1/2 g Fat; 1/4g Pro; 42g Carb; 0mg Chol; Trace Sodium. Exchanges: 1 Starch; 1-1/2 Fruit.
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