|
Preparation time: 12 minutes |
4 servings |
|
Cooking time: 12 minutes |
199 calories per serving, 10% from fat |
|
RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
|
With blood pressure–reducing potassium and hefty amounts of fiber and isoflavones, all underlined by monounsaturated oil, this RealAge-reducer weighs in at 2.9 days younger. |
Apples, nuts, apple juice (potassium, fiber, isoflavones, flavonoids, healthy fat) |
ingredients
3 large or 4 small cooking apples, such as Ambrosia or Jonagold (1½ pounds)
¼ cup apple butter
¼ cup unsweetened apple juice or cider
½ teaspoon five-spice powder (see Tips)
¼ cup chopped Brazil nuts or walnuts, toasted
½ cup nonfat or low-fat vanilla frozen yogurt, such as Häagen Dazs
preparation
Cut apples into quarters; discard stems, core, and seeds. Cut apple quarters into thin slices. Heat a large nonstick skillet over medium-high heat until hot. Add apples; cook until apples begin to brown, about 4 minutes, tossing occasionally. Stir in apple butter, apple juice, and five-spice powder; continue to cook 5 to 8 minutes or until apples are tender and sauce thickens, tossing frequently. Transfer to serving plates; top with nuts. Serve with frozen yogurt.
substitutions: One-half teaspoon cinnamon may be substituted for the five-spice powder; the flavor will be softer and sweeter.
tips: Five-spice powder is a combination of Chinese spices that usually includes cinnamon, cloves, fennel seed, star anise, and Szechwan peppercorns. Look for the spice mix in the Asian section of your supermarket or by the other spices.
As the apples brown and caramelize in the pan, their own natural sugars add to the rich sauce.
nutritional analysis
|
Total fat (g) 2.3 |
Sodium (mg) 21 |
Vitamin A (RE) 29 |
|
Fat calories (kc) 20 |
Calcium (mg) 62 |
Beta-carotene (RE) 16 |
|
Cholesterol (mg) 1.1 |
Magnesium (mg) 27 |
Vitamin C (mg) 6 |
|
Saturated fat (g) 0.3 |
Zinc (mg) 0.4 |
Vitamin E (mg) 0.51 |
|
Polyunsaturated fat (g) 0.9 |
Selenium (mcg) 4 |
Thiamin B1 (mg) 0.1 |
|
Monounsaturated fat (g) 0.4 |
Potassium (mg) 403 |
Riboflavin B2 (mg) 0.1 |
|
Fiber (g) 7.3 |
Flavonoids (mg) 5.1 |
Niacin B3 (mg) 0.5 |
|
Carbohydrates (g) 62 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.2 |
|
Sugar (g) 34.8 |
Fish (oz) 0 |
Folic acid (mcg) 7 |
|
Protein (g) 4.1 |
Nuts (oz) 0.3 |
Vitamin B12 (mcg) 0 |