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Dried
Fruit Recipes - 1
Blueberry
Cranberry Muffins
Ingredients
3½
cups flour
½ cup sugar
4 tsp baking powder
½ tsp salt
1½ cups milk
1/3 cup vegetable oil
1/3 cup fat free sour cream
2 eggs, beaten
4 cups fresh or frozen blueberries, unthawed
if frozen
4 Tbsp sugar
8 oz dried cranberries
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Line 24 muffin cups with paper liners and set aside. Preheat
oven to 400º F. In a large mixing bowl, combine flour, ½
cup sugar, baking powder and salt and stir to mix. Combine milk,
oil and eggs in a medium bowl and beat with a wire whisk until
blended. Make a well in dry ingredients and pour the liquid ingredients
into the well all at once. Stir until just moistened. In a medium
bowl, combine 4 Tbsp. sugar and blueberries and toss to coat with
sugar. Stir gently into batter just until blueberries are distributed.
Spoon batter into muffin cups, filling ¾ full. Bake at
400º F for 20–25 minutes, until light golden brown and firm
to the touch. Let cool on wire rack 3–4 minutes, then remove muffins
from pan and cool completely on wire rack. Store tightly covered
at room temperature. 24 muffins.
Makes
12 servings.
Nutritional
Analysis: Fat 7g, Calories From Fat 18%, Protein 6g, Carbohydrates
63g, Fiber 3g, Cholesterol 34mg, Sodium 113mg.
Dried
Fruit Recipes - 2
Wild
Rice with Sun Dried Tomatoes
Ingredients
4
oz wild rice
2 Tbsp pine nuts
1 cup sun dried tomatoes (not packed in oil)
¼ cup sliced black olives
¼ cup minced parsley
Cook
the rice in an abundant amount of boiling salted water in a large
pot for 35 to 45 minutes or until the grains have almost doubled
in size and are tender, but still chewy. Toast the pine nuts lightly
(dry skillet) until tan and add to rice. Toss gently to mix.
Makes
4 servings.
Nutritional
Analysis: Calories 170, Fat 4g, Calories From Fat 20%, Protein
7g, Carbohydrates 30g, Fiber 3g, Cholesterol 0mg, Sodium 358mg.
Dried
Fruit Recipes - 3
Sea
Bass with Dried Fruit Salsa
Ingredients
4
(5 to 6 ounce) sea bass fillets, about 1-inch thick)
2 tsp olive oil
2 tsp ground coriander
1 tsp ground cumin
¼ tsp cinnamon
¼ tsp cayenne pepper
¾ tsp salt
¼ cup of each dried fruit, mango, papaya, cherry, and pineapple
1/3 cup apple juice or cider
2 Tbsp cider vinegar
2 Tbsp apricot jam
2 Tbsp chopped cilantro
Rub
fish with olive oil. Combine coriander, cumin, cinnamon and cayenne
pepper; mix well. Set aside ½ teaspoon of the mixture for
the fruit salsa. Add salt to remaining mixture. Rub seasonings
over both sides of fish. Heat a large nonstick skillet over high
heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes
or until fish is browned and seared. Turn fish over; cook about
5 minutes or until fish is slightly firm and flaky. Combine dried
fruit, juice, vinegar and ½ teaspoon reserved seasoning
mixture in a small saucepan or microwave-safe dish. Bring to a
boil. Stir in jam. Let stand 5 minutes. Transfer fish to serving
plates. Top with fruit salsa and sprinkle with cilantro.
Makes
4 servings.
Nutritional
Analysis: Calories 337, Fat 6g, Calories from Fat 16%, Protein
28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.
Dried
Fruit Recipes - 4
Spiced
Oranges with Raisins Sauce
Ingredients
½
cup granulated sugar
½ cup water
2/3 cup raisins (golden, if available)
2 Tbsp lemon juice
1 Tbsp ground cinnamon
½ tsp ground allspice
1 Tbsp minced crystallized ginger
3 large oranges
Combine
sugar and water in a small saucepan and bring to a boil. Add raisins,
lemon juice, cinnamon, allspice and ginger. Simmer over medium
heat about 10 minutes until syrup is thickened. Transfer to a
bowl and refrigerate 10 minutes. Cut peel and pith from oranges.
Slice in ½-inch rounds. Cut rounds into quarters. Place
in medium bowl. Pour cooled raisins and syrup over oranges and
stir gently. Chill 2 hours or overnight.
Serve
in parfait glasses, over your favorite dessert, such as angel
food cake or low-fat yogurt.
Makes
4 servings.
Nutritional
Analysis: Calories 269, Fat 0.30g, Calories from Fat 1%, Protein
2g, Carbohydrates 70g, Fiber 5g, Cholesterol 0mg, Sodium 8mg.
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