Recipes


ENTREES

APPLE CHICKEN STIR-FRY
1/2 C onion, vertically sliced
1 C (2 medium) carrots, thinly sliced
1 1/2 tsp vegetable oil
1 tsp dried basil, crushed
1 C fresh Chinese pea pods
1 Tbs water
1 medium Red Delicious, cored and thinly sliced
1 pound cubed boneless, skinless, chicken breast
1 Tbs oil
2 C cooked rice

Stir fry cubed chicken breast in 1 T vegetable oil in non-stick skillet until lightly browned and cooked. Remove from skillet. Stir-fry onion, carrots and basil in oil in same skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples. Add to chicken, serve hot over cooked rice. Makes 4 servings.
Nutrient Analysis Per Serving: Calories, 365; Fat, 9 g; Cholesterol, 62 mg; Fiber, 3 g;
Sodium, 71 mg; Percent calories from Fat, 22%.

APPLE HALIBUT KABOBS
1/2 C dry white wine (chicken broth can be substituted)
4 tsp olive oil
2 Tbs lime juice
2 Tbs finely chopped onion
1/2 tsp salt
1/2 tsp dried thyme, crushed
1/8 tsp pepper
1 C Red Delicious or Rome apple, cored and cut in 1 inch cubes
1 medium green or sweet red pepper, cut in 1 inch squares and separated
1 small onion, cut in 1 inch squares and separated
1 pound halibut, cut in 1 to 1 1/2 inch cubes

Combine wine, oil, lime juice, chopped onion, salt, thyme and pepper; mix well. Marinate remaining ingredients in mixture 1-2 hours. Thread apple, pepper, onion and halibut on long metal or bamboo skewers; repeat five times on each skewer, ending with apple. Broil or grill 4-5 inches from heat 6-8 minutes or until fish flakes when tested with a fork. Serve warm or cold. Makes 4 servings.
Nutrient Analysis Per Serving: Calories, 198; Fat, 6 g; Cholesterol, 60 mg; Fiber, 2 g;
Sodium, 365 mg; Percent calories from Fat, 28%.

APPLE TURKEY GYRO
1 C vertically sliced onion
1 C thinly sliced sweet red pepper
1 C thinly sliced green bell pepper
1 Tbs vegetable oil
2 Tbs lemon juice
1/2 pound turkey breast, cut in thin strips
1 medium Red Delicious apple, cored and thinly sliced
8 pita bread, lightly toasted
1/2 C plain yogurt

Saute onion and peppers in oil in non-stick skillet until crisp tender; stir in turkey and cook until turkey is thoroughly heated. Remove from heat; stir in apple. Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm. Makes 6 servings.
Nutrient Analysis Per Serving: Calories, 253; Fat, 5 g; Cholesterol, 30 mg; Fiber, 3 g;
Sodium, 258 mg; Percent calories from Fat, 17%.

APPLE TURKEY SAUTE
1/2 C unsifted all-purpose flour
1/2 tsp salt
1/4 tsp ground black pepper
1 pound turkey breast, cut into 1/4 inch thick slices
1 Tbs margarine
2 Tbs olive oil
3 Red Delicious apples, peeled, cored and sliced
1/2 C sliced mushrooms
1/2 C sliced onion
2 Tbs capers
1 C apple juice or cider
2 Tbs chopped fresh parsley leaves

In small bowl, combine flour, salt and pepper; dredge turkey slices in flour mixture to lightly coat. In large skillet heat margarine and olive oil over medium heat; add dredged turkey slices and cook, turning, until browned on both sides and cooked through. Remove turkey from skillet and keep warm. Add apples, mushrooms, onion and capers to skillet, saute just until apples are tender. Stir in juice to deglaze skillet and simmer 5 minutes. Arrange turkey on platter, cover with apple and vegetable mixture. Spoon sauce in pan over all, garnish with parsley and serve. Makes 6 servings.
Nutrient Analysis Per Serving: Calories, 272; Fat, 9 g; Cholesterol, 45 mg; Fiber, 3 g;
Sodium, 244 mg; Percent calories from Fat, 30%.

CHICKEN ORIENTALE
4 whole chicken breasts
8 fresh mushrooms
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 6-oz. can frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbs soy sauce, low-sodium
dash of ground ginger
pepper to taste
2 Tbs vinegar
1/4 C corn oil

Remove bones, skin from chicken. Cut each half chicken breast into 4 pieces. Sprinkle with
pepper. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange
quarter, chicken, pineapple chunk, cherry tomato. Place kebabs in shallow pan. Combine
remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour. Drain. Broil 6" from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Makes 8 servings.
Recipe provided by the National Heart, Lung and Blood Institute.
Nutrient analysis per serving: Calories, 314; fat, 11g; cholesterol, 66 mg; fiber, 3 g; sodium, 220 mg; Percent calories from fat, 30%.

CRUNCHY APPLE SALSA WITH GRILLED CHICKEN
Salsa:
2 C Gala apples, halved, cored and chopped
3/4 C (1 large) Anaheim chile pepper, seeded and chopped
1/2 C chopped onion
1/4 C lime juice
salt and pepper to taste

Marinade:
1/4 C dry white wine
1/4 C apple juice or fresh cider
1/2 tsp grated lime peel
1/2 tsp salt
dash pepper
4 medium boneless, skinless chicken breasts

Combine salsa ingredients and mix well; allow flavors to blend about 1/2 hour. Serve over or alongside grilled chicken. Makes 3 C salsa. For grilled chicken combine marinade ingredients, pour over chicken breasts. Marinate for 20-30 minutes. Drain and grill over medium-hot coals, turning once, until chicken tests done. Makes 4 servings.
Nutrient Analysis Per Serving: Calories, 214; Fat, 4 g; Cholesterol, 66 mg; Fiber, 2 g;
Sodium, 334 mg; Percent calories from Fat, 15%.

CRUNCHY APPLE STIR-FRY
1/2 C onion, vertically sliced
1 C (2 medium) carrots, thinly sliced
1 1/2 tsp vegetable oil
1 tsp dried basil, crushed
1 C fresh Chinese pea pods
1 Tbs water
1 medium Red Delicious apple, cored and thinly sliced

Stir-fry onion, carrots and basil in oil in non-stick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples, Serve hot. Makes 4 servings.
Nutrient Analysis Per Serving: Calories, 69; Fat, 2 g; Cholesterol, 0 mg; Fiber, 3 g;
Sodium, 13 mg; Percent calories from Fat, 26%.

FRENCH STYLE CHICKEN WITH APPLES
6 boneless, skinless chicken breasts
1 sliced onion
10 ounce can condensed chicken broth
3 Tbs apple brandy, cider or apple juice
3 Empire apples, cored and sliced
6-8 artichoke hearts, cut in half
pinch of ground cinnamon, nutmeg, salt and pepper
minced fresh dill or parsley

Spray a large non-stick skillet with cooking spray. Brown chicken breasts on both sides. Remove chicken from skillet and set aside. Stir in sliced onion, apples, artichokes, broth, juice and spices. Cook 3 minutes. Spread chicken breasts in skillet; arrange apples, onion and artichokes on top. Simmer, covered, about 10 minutes or until chicken is tender and heated through. Sprinkle with salt and pepper. Garnish with fresh parsley or dill and apple slices before serving. Makes 6 servings.
Recipe provided by the New York Apple Association.
Nutritional analysis per serving: Calories, 241; Fat, 5 g; Cholesterol, 66 mg; Fiber, 3 g;
Sodium, 252 mg; Percent calories from fat, 18%.

GOLDEN APPLE STUFFED FILLETS
1 C grated, peeled McIntosh apples
1/2 C grated carrot
1/2 C minced green onion
2 Tbs fresh lemon juice
1/4 tsp ground ginger
1/4 tsp ground mustard
1/4 tsp salt
1/4 tsp ground black pepper
1/8 tsp dried thyme
4 sole, cod or other white fish fillets (4-5 ounces each)
1/4 C chicken broth or water

Heat oven to 400°; lightly oil small roasting pan. In medium-size bowl, combine apple, carrot, green onion, lemon juice, ginger, mustard, salt, pepper and thyme; mix well. Spread apple mixture evenly over length of fillets; carefully roll up. Place stuffed fillets, seam side down, in oiled pan. Pour broth over rolled fillets; cover with aluminum foil and bake 10-15 minutes, or until fish is opaque and barely flakes. Serve. Makes 4 servings.

Microwave version:
Prepare apple stuffing mixture and roll up fillets as above. Place stuffed
fillets, seam side down, in oiled microwave-safe dish. Pour broth over rolled fillets; cover with waxed paper and microwave on HIGH 5 minutes or until fish is opaque and barely flakes. (If microwave does not have carousel, rotate dish halfway through cooking.)
Nutrient Analysis Per Serving: Calories, 123; Fat, 2 g; Cholesterol, 53 mg; Fiber, 1 g;
Sodium, 272 mg; Percent calories from Fat, 11%.

APPLE PIZZA
1/2 C lowfat ricotta cheese
2 Tbs minced onion
1/2 tsp dried dill weed
1 16 ounce pre-cooked pizza crust
2 C Red Delicious or Rome apples, cored and thinly sliced
1 C red bell pepper, thinly sliced
3/4 C shredded part-skim mozzarella cheese

Combine ricotta cheese, onion and dill; mix well. Spread on pizza crust. Layer apples, and
peppers on cheese mixture. Sprinkle with mozzarella cheese on top. Bake at 450° about 7
minutes or until mozzarella cheese melts and pizza is thoroughly heated. Makes 6 servings.
Nutrient Analysis Per Serving: Calories, 317; Fat, 7 g; Cholesterol, 14 mg; Fiber, 3 g;
Sodium, 102 mg; Percent calories from Fat, 21%.