Recipes: Fruit Recipes

the recipes

september 98

Fruit Recipes

Apple and Mushroom Salad

(makes 8 servings)

Recipe adapted from Jacques Pépin's Simple and Healthy Cooking (Rodale Press) Years ago when I attended my first cookbook award brunch in New York City, I was privileged to be seated next to Jacques Pépin. Since we were both then living in Connecticut and both nominees for a cookbook award, we struck up an easy, friendly conversation. During the course of the meal, he mentioned an unusual salad he'd prepared for his wife and then young daughter the evening before. Since that day, I have seen Jacques and his daughter prepare the same salad on their television cooking show. The combination of flavors and textures makes an interesting first course for most any meal. And, unlike most pre-dressed salads, this one is very low in fat.

3	Jonathan apples, about 1 pound (480 g) total, unpeeled, but halved and cored
8	ounces (240 g) shiitake or button mushrooms, cleaned and sliced
	salt (optional)
	freshly ground pepper to taste
6	crisp large lettuce leaves
Cucumber-Scallion Dressing:
1/3	cup (75 g) finely chopped, seeded cucumber
1	scallion, white part and 1 inch (2.5 cm) green, finely chopped
1/2	tablespoon (7.5 ml) chopped fresh dill or 1/2 teaspoon (2.5 ml) dried dill weed
1	large clove garlic, minced
3/4	cup (170 g) plain nonfat yogurt
1	tablespoon (15 ml) fresh lemon juice
1/2	tablespoon (7.5 ml) olive oil
1	teaspoon (5 g) sugar
1/4	teaspoon (0.6 ml) salt (optional)

1.	Place the mushrooms and apples in a salad bowl. Season with salt (if using) and pepper to taste.
2.	In a small bowl, whisk together the dressing ingredients. Pour over the apples and mushrooms; toss to mix well.
3.	Arrange the lettuce leaves on small salad plates and top with salad. Serve immediately.

Per serving:	64 calories (16% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 12 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 20 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable)

Editors' Note: Once dressed, both the apples and mushrooms render some liquid. If made ahead, pour off most of the accumulated liquid before serving.

Apple and Beet Slaw with Horseradish Dressing

(makes 10 servings)

Apples and cabbage are an old combination, but adding the beets makes this a special treat. The dressing in excellent on this slaw, but remember it someday when you are trying to reuse leftover poultry or beef. It will make them taste "terribly British."

Dressing:
1/2	cup (115 g) nonfat sour cream
1/4	cup (58 g) fat-free mayonnaise
1/4	cup (58 g) plain nonfat yogurt
3	tablespoons (45 ml) prepared horseradish
3	tablespoons (45 ml) red wine vinegar
	chopped parsley for garnish

1	6-ounce (180 g) package shredded cabbage
1	15-ounce (450 g) can diced beets, drained well
2	medium Granny Smith apples, 10 ounces (360 g) total, cored and chopped (cover with a little lemon water, if not using right away)

1.	In a small bowl, combine dressing ingredients. Stir until well blended; set aside.
2.	Place the shredded cabbage in a large salad bowl. Set aside 2 tablespoons (30 ml) of the diced beets. Top with cabbage with remaining beets and the apples.
3.	Pour the dressing over the salad and lightly combine. Garnish with the reserved beets and chopped parsley. Serve at once.

Per serving:	53 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 12 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 134 mg sodium
Diabetic Exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable)

Per serving (1 1/2 tablespoons dressing only):	21 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 4 g carbohydrate, 0 dietary fiber, 1 mg sodium
Diabetic exchanges:	FREE (1/2 carbohydrate if portion size is doubled)

Bistro Pear Salad with Cheddar Cheese and Almonds

(makes 4 servings)

This is reminiscent of our favorite salad served at a Tulsa restaurant called the Bistro. They use tart apples slices or pears, depending on availability and the chef's whim. You can substitute other cheese, as long as they are low fat. We particularly like low fat feta and a few walnuts or chopped hazelnuts.

6	cups (336 g) baby spinach leaves, washed and spun dry
1	ounce (30 g) skim milk sharp cheddar cheese, grated
1	large Bartlett pear, 10 ounces (300 g), sliced into thin slices (cover with a little lemon water if not using immediately)
2	tablespoons (30 ml) slivered almonds, toasted
Vinaigrette:
2	tablespoons (30 ml) olive oil
1 1/2	tablespoons (22.5 ml) balsamic vinegar
1	tablespoon 915 ml) water
1/2	teaspoon (2.5 ml) Dijon mustard
1	teaspoon (5 ml) minced fresh tarragon
	freshly ground pepper to taste

1.	Divide the spinach between 4 salad plates. Sprinkle on the cheese and arrange the pears in a decorative pattern. Top with almonds.
2.	In a small cup, whisk together dressing ingredients. Drizzle over each salad.

Per serving:	158 calories (57% calories from fat), 5 g protein, 11 g total fat (1.9 g saturated fat), 13 g carbohydrate, 3 g dietary fiber, 4 mg cholesterol, 91 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable), 2 fat

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