Apple-blueberry cobbler
Dietitian's tip: Whole-wheat flour includes the nutritious wheat germ and bran coating of the grains. Besides fiber, whole-wheat flour adds a nutty taste and coarser texture.
SERVES 8
Ingredients
2 large apples, peeled, cored and thinly sliced
1 tablespoon lemon juice
2 tablespoons sugar
2 tablespoons cornstarch
1 teaspoon ground cinnamon
12 ounces fresh or frozen blueberries
For the topping
3/4 cup all-purpose (plain) flour
3/4 cup whole-wheat (whole-meal) flour
2 tablespoons sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
4 tablespoons cold trans-free margarine, cut into pieces
1/2 cup fat-free milk
1 teaspoon vanilla extract
Directions
Preheat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray.
In a large bowl, add the apple slices. Sprinkle with lemon juice.
In small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in the prepared baking dish. Set aside.
In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add the milk and vanilla. Stir just until a moist dough forms.
Turn the dough onto a generously floured work surface and, with floured hands, knead gently 6 to 8 times until the dough is smooth and manageable. Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Use a cookie cutter to cut out shapes. Cut close together for a minimum of scraps. Gather the scraps and roll out to make more cuts.
Place the dough pieces over the apple-blueberry mixture until the top is covered. Bake until the apples are tender and the topping is golden, about 30 minutes. Serve warm.
Nutritional Analysis(per serving)Calories 212 Cholesterol trace
Protein 4 g Sodium 202 mg
Carbohydrate 37 g Fiber 4 g
Total fat 6 g Potassium 149 mg
Saturated fat 1 g Calcium 45 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 2
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fruits 1 1/2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Fruits 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00459
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