Apple Tuna
Sandwich
Makes 3 servings.
Ingredients
1 small
apple, chopped
1 can tuna in water, drained
1 tsp. prepared mustard
1 tsp. honey
¼ cup low fat vanilla yogurt
6 slices whole wheat bread
lettuce leaves
Combine the
apple, tuna, mustard, honey, and yogurt, mustard and honey. Spread
½ cup of the mixture on three of the bread slices. Top each
slice with lettuce and the remaining bread. Cut as desired. This is a
great way to jazz up an otherwise ordinary tuna sandwich!
Nutritional
analysis per serving: Calories 302, Fat 5g, Carbohydrates 45g, Protein
21g.
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Sliced Honey
Apples
Makes 4 servings.
Ingredients
2 cups
apples, (peeled, cored, and sliced)
¼ cup water
½ cup vinegar
¾ cup honey
1 Tbsp. cinnamon
This is a fun
one for the kids.
In a saucepan
heat the water, vinegar, honey, and cinnamon. When the mixture begins
to boil, slowly add the apple slices. As they get done they will turn
transparent; that is when you remove them. They can be served warm or
chilled.
Nutritional
analysis per serving: Calories 933, Fat 1g, Carbohydrates 255g, Protein
1g.
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French Style
Chicken with Apples
Makes 6 servings.
Prep Time: 20 minutes.
Ingredients
6 boneless,
skinless chicken breasts
3 apples, cored and sliced
1 sliced onion
1 10 oz can condensed chicken broth
3 tbs apple juice
6 artichoke hearts,
halved
Pinch each of ground cinnamon, nutmeg, salt, and pepper
A sprinkle of minced fresh dill or parsley
This is
absolutely delicious.
In a sprayed
non-stick skillet, brown the chicken breasts on both sides and set them
aside. To the skillet add the sliced onion, apples, artichokes, broth,
juice and spices. Cook about 3 minutes then put the chicken on top of
the mixture. Simmer about 10 minutes or until the chicken is done. Salt
and pepper to taste. Use the dill or parsley as a garnish and serve hot.
Nutrition
information per serving: Calories 241, Fat 5g, Calories from Fat 18%,
Cholesterol 66mg, Fiber 3g, Sodium 252mg.
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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
This is a
fantastic fall recipe.
Preheat the
oven to 350° F. Cut the squash into quarters and remove the seeds.
Place the quarters skin side up into a greased 1 qt. baking dish and
bake for about 30 minutes.
While that is
baking, combine the apple, cloves, nutmeg, cinnamon, sugar, and butter
in a medium bowl and set asidde.
Once the
squash has baked for 30 minutes, turn the slices over and fill them
with the apple mixture. Cover and bake until the apples are tender,
about 30 minutes.
Nutrition
information serving: Calories 88, Fat 3g, Carbohydrate 17g, Protein 1g,
Fiber 3g, Sodium 24mg, Cholesterol, 0g.
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