MAPLE APPLE PLUM CRISP
1⁄3 cup flour, divided
1⁄2 cup brown sugar
1⁄2 cup oats
1 cup cornflakes, lightly crushed
1⁄4 teaspoon salt
1⁄4 cup ( 1⁄2 stick) butter, cut in bits
8 prune plums (about 8 ounces), sliced
3 pounds apples, (about 8 medium), peeled and sliced
1⁄4 cup maple syrup
1⁄2 teaspoon cinnamon
1⁄8 teaspoon ground nutmeg
1. Preheat the oven to 375 degrees. Coat a 7-by-11-inch baking dish with cooking spray.
2. Scoop out 1 tablespoon of the flour and set aside. Combine the remaining flour, brown sugar, oats, cornflakes and salt in a bowl. Use a pastry fork, two butter knives or your fingertips to blend in the butter until it is evenly distributed.
3. Combine the plums and apples in a large bowl. Toss with the maple syrup, then add the reserved 1 tablespoon of flour, cinnamon and nutmeg and toss thoroughly. Transfer to the prepared baking dish and sprinkle evenly with the topping.
4. Bake until the filling is bubbling, the apples are fork tender and the top is golden brown, about 45 minutes. Allow to cool 15 minutes or more before serving. Makes 9 servings.
Nutritional analysis for each serving: 284 calories, 2 g protein, 60 g carbohydrates, 6 g fiber, 6 g fat, 3 g saturated fat, 119 mg sodium
TIP: Replacing the nuts with crunchy cornflakes gives the topping the requisite crunch with fewer calories.
ROSEMARY PORK CHOPS AND APPLES
4 (6-ounce) bone-in pork chops, trimmed
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 tablespoons olive oil, divided
1 cup thinly sliced onion
3 cloves garlic, minced
1 tablespoon fresh chopped rosemary
2 apples (not peeled) thinly sliced
1⁄2 cup lower-sodium chicken broth
1. Season the pork chops with the salt and pepper.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Add the pork and cook until the undersides are beautifully browned, about 4 minutes. Transfer to a plate.
3. Add the remaining 1 tablespoon oil to the pan. Stir in the onion, garlic and rosemary and cook until the onions are somewhat softened, about 4 minutes. Add the apples and cook 1 minute. Stir in the broth and cook, stirring occasionally, until the apples and onions are tender, about 6 minutes. Place the pork, browned side facing up, on top of the apple mixture, cover the pan until the pork is cooked to 145 degrees, about another 6 minutes. Makes 4 servings.
Nutritional analysis for each serving: 290 calories, 25 g protein, 17 g carbohydrates, 3 g fiber, 14 g fat, 3 g saturated fat, 352 mg sodium
ROAST CHICKEN, APPLES AND GARLIC
3 medium apples, peeled and cut in 1⁄2-inch pieces
8 cloves garlic, coarsely chopped
1 teaspoon salt, divided
1⁄4 teaspoon black pepper, divided
1 1⁄2 pounds bone-in chicken breasts, cut across in half
1⁄2 teaspoon dried crumbled sage
2 tablespoons chopped parsley
1. Preheat the oven to 425 degrees. Coat a shallow baking sheet pan with cooking spray.
2. Toss the apple and garlic with 1⁄2 teaspoon of the salt and 1⁄8 teaspoon of the black pepper and spread the mixture in the pan. Season the chicken with the remaining 1⁄2 teaspoon salt, 1⁄8 teaspoon pepper and the sage and place on top of the apples. Bake until the chicken reaches an internal temperature of 160 degrees, about 22 to 25 minutes. Remove the chicken from the roasting pan and coarsely mash the apples and garlic with a potato masher. Sprinkle with the parsley and serve with the chicken. Makes 4 servings.
Nutritional analysis for each serving: 275 calories, 30 g protein, 21 g carbohydrates, 3 g fiber, 8 g fat, 2 g saturated fat, 654 mg sodium