Food & Recipes

Winter Fruit and Vegetables: Recipes and Tips

Winter Fruit and Vegetable Recipes continued...

Yield: 4 servings

Per serving: 83 calories, 3 g protein, 10 g carbohydrate, 4 g fat, 0.6 g saturated fat, 0 mg cholesterol, 4 g fiber, 50 mg sodium. Calories from fat: 43%.

Cran-Pear Bake

WebMD Weight Loss Clinic members: Journal as 1 serving medium dessert OR 1 serving fresh fruit + 1/2 cup sweetened cold cereal 

This recipe makes individual desserts. You can make them ahead of time, pop them in the microwave to warm them up, then top off with a cookie-size scoop of light vanilla ice cream or frozen yogurt. 

5 pears

2 teaspoons lemon juice

2 cups fresh or frozen cranberries

2 tablespoons granulated sugar

1/2 cup whole-wheat flour

4 tablespoons less-fat margarine (use a brand with 8 grams fat per tablespoon) or whipped butter

2 tablespoons lite pancake syrup

1/4 cup dark brown sugar, packed

1/2 teaspoon ground cinnamon

1 cup rolled oats

Pinch of salt

Light vanilla ice cream or frozen yogurt (optional)

• Preheat oven to 400 degrees. If you haven't already, cut pears (discarding the core) into 3/4-inch pieces until you get about 5 1/2 cups. In a large bowl, add pears and lemon juice and toss to coat pears well. Stir in cranberries and 2 tablespoons of granulated sugar.
• Divide pear mixture between eight, 8-ounce ramekins or custard cups.
• In a food processor, combine whole-wheat flour with margarine and lite pancake syrup by pulsing for about five seconds. Add brown sugar, cinnamon, oats and salt to food processor bowl and pulse until moist clumps form (about five more seconds).
• Sprinkle topping evenly over the pear-cranberry mixture in the individual baking dishes and bake until topping is golden (about 25 minutes). Let cool for about 15 minutes, then serve warm, each topped with a mini-scoop of light ice vanilla ice cream or frozen yogurt, if desired. 

Yield: 8 servings

Per serving (not including ice cream): 195 calories, 4 g protein, 39 g carbohydrate, 5 g fat, 0.6 g saturated fat, 0 mg cholesterol, 5.5 g fiber, 100 mg sodium. Calories from fat: 17%.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.