Apple Pie Smoothie

Apple Pie Smoothie

1/2 cup nonfat yogurt
8 ounces nonfat milk
2 tablespoon frozen apple juice concentrate
dash ground cinnamon
1/2 whole green apple, seeded and cut in pieces

Combine all ingredients in a blender and process until smooth. You can add ice while blending if desired.

Makes 1 Servings
Serving Size: 12 ounces

Nutrients per serving:
Calories: 232
Total fat: 1 gram (3% of calories)
Saturated fat: trace
Cholesterol: 6 mg
Sodium: 214 mg
Carbohydrate: 42 grams (72% of calories)
Protein: 15 grams (25% of calories)
Dietary fiber: 1 gram


Apple Coffee Cake

Apple Coffee Cake

4 cups finely chopped apples
1/2 cup orange juice, divided
1 1/2 teaspoon ground cinnamon
1/4 cup skim milk
1/2 cup butter or reduced calorie margarine, softened
1 cup sugar
1 cup frozen egg substitute
2 1/2 teaspoons vanilla
3 cups sifted cake flour
2 teaspoons baking powder
1/4 teaspoon salt
Nonstick cooking spray
2 tablespoons brown sugar

Combine apple, 1/4 cup orange juice and cinnamon in a medium bowl, stir well and set aside. Combine remaining 1/4 orange juice and milk, stir well and set aside. Gradually cream sugar and margarine together. Add egg substitute and vanilla and beat well. Combine flour, baking powder and salt and mix well. Gradually add flour mixture to creamed mixture alternately with the milk and orange juice mixture.

Pour half of the batter into a 10-inch tube pan (bundt-type pan) sprayed with nonstick cooking spray. Top with half of the apple mixture and then the remaining batter. Top with the remaining apple mixture and sprinkle with brown sugar. Bake at 350 degrees for 1 hour and 10 minutes. Cool on a wire rack for 10 minutes then remove from pan and continue to cool.

Makes 16 Servings
Serving Size: 1 slice

Nutrients per serving:
Calories: 186
Total fat: 3 grams (15% of calories)
Saturated fat: 1 gram
Cholesterol: trace
Sodium: 188 mg
Carbohydrate: 37 grams (78% of calories)
Protein: 3 grams (7% of calories)
Dietary fiber: 1 gram


Appalachian Whole-Grain Apple Bake

Appalachian Whole-Grain Apple Bake

3/4 cup all purpose flour
1/2 cup whole wheat flour
2 tablespoons powdered sugar
2 tablespoons softened butter
4 tablespoons canola oil

2 large Gala apples, peeled, cored and cut into bite-sized chunks
2 large Granny Smith apples, peeled, cored and cut into bite-sized chunks
1 1/2 cups natural, unsweetened apple juice, divided
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
2 tablespoons packed light brown sugar
Pinch salt
1/4 cup apple butter, preferably unsweetened
1/2 cup lowfat granola

Preheat oven to 375 degrees. In medium bowl, mix together dry crust ingredients. Cut in butter and canola oil until mixture is completely combined. Press crust mixture into bottom of 8×8 or 9×9-inch square baking pan. Bake 15 minutes. Remove from oven and set aside to cool. Lower oven temperature to 325 degrees.

Prepare filling: In saucepan over medium heat, cook apples in 1 cup apple juice for 5 minutes or until tender. Mix cornstarch with remaining 1/2 cup apple juice in small bowl. Add to cooking apples, stirring constantly until mixture thickens and cornstarch is completely cooked. Stir in cinnamon, nutmeg, sugar and salt. Set aside. Using back of spoon or spatula, spread prepared crust with apple butter. Top with cooked apple mixture. Sprinkle with granola. Bake 20-30 minutes or until hot and bubbly.

Makes 9 Servings
Serving Size: 8 ounces

Nutrients per serving:
Calories: 251
Total fat: 9 grams (33% of calories)
Saturated fat: 2 grams
Cholesterol: 7 mg
Sodium: 50 mg
Carbohydrate: 41 grams (63% of calories)
Protein: 3 grams (4% of calories)
Dietary fiber: 4 grams
Almond Pilaf

Almond Pilaf

1 1/2 cups uncooked regular long grain rice
1 medium onion, chopped
2 tablespoons reduced fat butter or margarine
1/2 teaspoon ground allspice
1/2 teaspoon ground turmeric
1/4 teaspoon salt
1/4 teaspoon curry powder
1/8 teaspoon pepper
3 cups reduced sodium chicken broth
1/4 cup slivered almonds

Preheat oven to 350 degrees. Heat margarine in a large nonstick skillet, add onions and rice and cook just until rice begins to brown. Stir in spices and mix well. Place ingredients in a 2-quart casserole and stir in broth. Cover and bake about 40 minutes or until liquid is absorbed and rice is tender. Stir in almonds just before serving.

Makes 6 Servings
Serving Size: 6 ounces

Nutrients per serving:
Calories: 239
Total fat: 6 grams (24% of calories)
Saturated fat: 1 gram
Cholesterol: 0 mg
Sodium: 450 mg
Carbohydrate: 39 grams (65% of calories)
Protein: 7 grams (11% of calories)
Dietary fiber: 2 grams