Poached Dried Fruit Compote – 26g Carbs, 3g Fiber, 15g Sugar
Makes: 2 cups (6 Servings)
One 8-oz package mixed dried fruit
1 cup sweet white wine, such as Riesling
2 tsp grated fresh lemon zest
1 cinnamon stick
4 whole cloves
4 allspice or juniper berries (optional)
Combine all the ingredients plus 1 cup water in a medium
saucepan. Bring to a boil. Reduce the heat, cover, and
simmer until the fruit is tender, about 15 to 20 minutes. Chill.
Discard the spices; serve the fruit with
its liquid in small shallow bowls.
Nutritional Information Per Serving: (1/3 cup)
121 Calories, 0g Fat, 0mg Cholesterol, 56mg Sodium,
26g Carbs, 3g Dietary Fiber, 15g Sugars, 1g Protein
Easy Fruit Salad
1 can (15-1/2 oz.) pineapple chunks, undrained
1 can mandarin oranges, undrained
1 can (15-1/2 oz.) fruit cocktail, undrained
1 pkg. Jell-o (3.4 oz.) Jell-O instant pudding mix
Place all the ingredients, plus the juice, in a large bowl and mix well.
Add and mix well:
2 bananas, sliced
Cover and refrigerate.
Note: This will keep in the refrigerator for several days.
2 medium oranges
1 medium white grapefruit
1 medium pink or red grapefruit
1 tsp. fresh mint leaves, plus some sprigs for garnish
Use a serrated knife to remove peel and pith from fruit. Hold fruit
over a bowl (to catch any juice) and cut into segments (remove all
Add fruit segments to bowl, stir in mint, cover and chill.
Baked Grapefruit Halves
3 red grapefruits
1 large orange, peeled and sectioned
1 medium banana, sliced
1/3 cup orange or lemon flavored or regular pitted dried prunes, coarsely chopped
2 TB orange liqueur, optional
1 TB margarine or butter, cut into small pieces
2 TB brown sugar
1/2 tsp. ground cinnamon
Preheat oven to 450º F.
Halve each grapefruit; cut a very thin slice from the bottom of each half so grapefruit will sit flat.
Use a grapefruit knife or other small knife to cut around the outer edge to loosen fruit from shell.
Cut between each segment to loosen it from membrane.
In a bowl combine orange sections, banana slices, prunes, and if using, liqueur. Mound the orange
mixture on top the grapefruit halves. Dot each half with margarine or butter. Combine brown sugar
and cinnamon; sprinkle over fruit mixture.
Place in a 3 quart rectangular baking dish. Bake, uncovered, for 12 minutes or until grapefruit is warm
and topping is hot.
Makes 6 servings.
Nutrition facts per serving:
calories 105, total fat 2 g, saturated fat 0 g, cholesterol 0 mg,
sodium 23 mg, carbohydrate 23 g, fiber 3 g, protein 1 g,
vitamin A 0%, vitamin C 65%, calcium 3%, iron 3%.
Diabetic Exchanges: 2 Fruit