Recipes: Fruit Recipes

the recipes

september 98

Fruit Recipes

Ginger Pear Compote

(makes about 2 cups)

A lovely alternative to applesauce. Another time, substitute ground cinnamon and a dash of nutmeg for the fresh ginger. It's excellent with veal chops, pork, and poultry.

1 1/2	pounds (720 g) Comice pears, peeled, cored, and thinly sliced
1/2	cup (120 ml) water
1	teaspoon (5ml) pure vanilla extract
1/4	cup (5 g) spoonable sugar substitute
1/2	tablespoon (7.5 ml) grated fresh ginger
1	tablespoon (12 g) margarine

1.	Place all ingredients in a large pot and bring to a boil over medium-high heat, stirring gently. Reduce heat and simmer, covered, until pears are very tender, about 40 minutes.
2.	Partially mash pears with a fork or potato masher. Return to a boil and cook, uncovered, until almost all liquid has evaporated, about 5 minutes, stirring occasionally. Serve warm or cold.

Per 1/4 cup (23 g) serving:	63 calories (24% calories from fat), 0 protein, 2 g total fat (0.2 g saturated fat), 12 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 17 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

Apples and Pears Sautéed with thyme

(makes 8 servings)

Try this colorful combination when the fall red Bartlett pears arrive from Oregon. If you have an herb garden, you likely grow lemon thyme. If not, you can sometimes buy it at the supermarket or you can use common thyme and add 1/2 teaspoon grated lemon zest to the recipe. Serve this chunky compote alongside grilled pork, chicken, or sturdy fish such as halibut or swordfish. Don't forget the recipe when it comes time for turkey in a couple of months.

	refrigerated butter-flavored cooking spray
2	teaspoons (9 g) reduced-calories margarine
2	large Golden Delicious apples, 1 pound (480 g) total, cored and cut into thick slices
4	medium Red Bartlett pears, 1 pound (480 g) total, cored and cut into thick slices
1	tablespoon (15 ml) fresh lemon juice
4	teaspoons (20 ml) minced fresh lemon thyme leaves
	dash ground nutmeg

1.	Lightly coat a large nonstick skillet with cooking spray. Add the margarine and place over medium heat. When it melts, add the apples and cook, gently stirring once, for 2 minutes.
2.	Stir in pears and lemon juice. Continue to cook, gently stirring once, for another 2 minutes. Sprinkle on the thyme and nutmeg: continue to cook for 1 minute.
3.	Serve warm.

Per serving:	68 calories (13% calories from fat), 0 protein, 1 g total fat (0.2 g saturated fat), 16 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 10 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

Apple and Onion Soup

(makes 6 servings)

Michael Thompson is a new mover and shaker in the growing population of Texas chefs and serves a similar soup each fall at his popular Fort Worth Ancho Chile Bar. I've played in the kitchen with the key ingredients and come up with a version that closely matches his. Remember this soup when you're entertaining; men, particularly, love the flavor.

1	tablespoon (15 ml) canola oil
2	large onions, 8 ounces (240 g) each, sliced
1/2	tablespoon (7.5 ml) chopped fresh rosemary or 1/2 teaspoon (2.5 ml) crushed dried
1/2	tablespoon (7.5 ml) chopped fresh thyme or 1/2 teaspoon (2.5 ml) crushed dried
2	tablespoons (30 ml) oyster sauce (available in Asian markets and some grocery stores)
3	medium Granny Smith or Mutsu apples, about 1 pound (480 g) total, peeled, cored, and cut into thin slices
6	cups (1.4 l) fat-free, no-salt-added canned chicken broth
	salt (optional)
	freshly ground pepper to taste
1/3	cup (40 g) grated skim milk sharp cheddar cheese

1.	Heat the oil in a large pot over medium heat. Add onions, rosemary, and thyme; sauté until onions wilt, about 3 minutes, stirring frequently.
2.	Add the oyster sauce, apples, and broth. Bring to a boil, lower heat, and simmer, partially covered, for 15 minutes. Taste and add salt (if using) and pepper.
3.	Ladle hot into soup bowl, sprinkling each portion with some of the cheese. Serve at once.

Per serving:	120 calories (27% calories from fat), 5 g protein, 4 g total fat (0.9 g saturated fat), 17 g carbohydrate, 3 g dietary fiber, 3 mg cholesterol, 300 mg sodium
Diabetic Exchanges:	1 carbohydrate (1/2 fruit, 1 1/2 vegetable)

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