Apple Pecan Strudel

Serves: 4

Ingredients:

3 large apples, peeled and grated
1/4 cup fresh wholemeal breadcrumbs
1/4 cup finely chopped pecans
1 tablespoon low-fat yogurt
2 tablespoons brown sugar
1 teaspoon cinnamon
4 sheets filo pastry
2 tablespoons safflower oil

Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Squeeze grated apple between paper towel to remove excess juice.
3. Combine apple, breadcrumbs, pecans, yogurt, sugar and cinnamon. Mix well.
4. Brush 1 sheet of filo pastry lightly with oil.
5. Repeat the process, brushing each sheet with oil.
6. Place filling along one edge. Fold sides in and roll up.
7. Place onto a greased pizza tray.
8. Brush with oil.
9. Place on Low Rack, bake for 24-26 minutes on CONVECTION.
10. Serve hot with low-fat yogurt.

1 serve = 17 g fat, 1 g saturated fat.

Cooking Tip - Cooking Whole Vegetables

Whole tomatoes or vegetables with a light membrane should be pierced before cooking.

Blueberry and Pineapple Muffins

Makes: 12

Ingredients:

1 cup wholemeal self-rising (raising) flour
1 cup self-rising (raising) flour
1 cup oat bran cereal
2 teaspoons cinnamon
1 egg, lightly beaten
3 ounces (80 g) polyunsaturated margarine, melted
3 tablespoons honey
1 cup skim milk
1/2 cup frozen blueberries
14 ounce (440 g) can pineapple pieces, drained
Glaze:
1 teaspoon honey
1 tablespoon milk

Microwave Method:

1. Combine flour, oat bran and cinnamon in a bowl.
2. Stir in egg, margarine, honey and milk. Mix well.
3. Fold through blueberries and pineapple.
4. Spoon into a lightly greased muffin pan.
5. Combine honey and milk together for glaze. Brush over muffins.
6. Cook for 5-6 minutes on MEDIUM HIGH.
7. Allow to cool slightly before turning out.
8. Repeat with remaining mixture.
9. Serve warm with low-fat yogurt.

Convection Microwave Method:

1. Preheat oven to 400 degrees F (200 degrees C).
2. Combine flour, oat bran and cinnamon in a bowl.
3. Stir in egg, margarine, honey and milk. Mix well.
4. Fold through blueberries and pineapple.
5. Spoon into a lightly greased muffin tins.
6. Combine honey and milk together for glaze. Brush over muffins.
7. Place 1 tray on turntable and 1 tray on High Rack. Cook for 14-16 minutes on LOW MIX/BAKE.
8. Allow to cool slightly before turning out.
9. Serve warm with low-fat yogurt.

1 muffin = 6 g fat, 1 g saturated fat.

Cooking Tip - Thawing Vegetables

The microwave oven is ideal for thawing frozen vegetables. If you are only using a small quantity, place required amount in a microwave safe bowl and thaw, covered, using defrost setting.

Apple Oat Crumble

Serves: 4-6

Ingredients:

4 large apples, peeled and sliced
1/2 cup unsweetened apple juice
1 tablespoon cornflour
Rind 1 lemon
Crumble Topping:
1 cup rolled oats
2 tablespoons ground almonds
4 egg whites
2 tablespoons sugar
Cinnamon

Microwave Method:

1. Place apples into a 8 inch (20 cm) flan dish. Cover and cook for 5-7 minutes on HIGH.
2. Combine apple juice, cornflour and lemon rind. Cook for 2-3 minutes on HIGH, stirring every 30 seconds. Pour over apples.
3. Combine rolled oats and almonds together. Cook for 4-5 minutes on HIGH, stirring every minute.
4. Beat egg whites until soft peaks form. Gradually add sugar, beating well.
5. Fold through mixture.
6. Spread over apples. Sprinkle with cinnamon.
7. Cook for 2-3 minutes on MEDIUM HIGH.
8. Serve hot with low-fat yogurt.

Convection Microwave Method:

1. Place apples into a 8 inch (20 cm) flan dish. Cover and cook for 5-7 minutes on HIGH.
2. Combine apple juice, cornflour and lemon rind. Cook for 2-3 minutes on HIGH, stirring every 30 seconds. Pour over apples.
3. Combine rolled oats and almonds together. Cook for 4-5 minutes on HIGH, stirring every minute.
4. Preheat oven to 325 degrees F (160 degrees C).
5. Beat egg whites until soft peaks form. Gradually add sugar, beating well.
6. Fold through oat mixture.
7. Spread over apples. Sprinkle with cinnamon.
8. Place on Low Rack, bake for 12-14 minutes on LOW MIX/BAKE.
9. Serve hot with low-fat yogurt.

1 serve = 4 g fat, no saturated fat.

Strawberry and Apple Jam

Ingredients:

1 pound (500 g) strawberries
2 apples, peeled and grated
1/3 cup lemon juice
1/4 cup honey
1/2 cup sugar
1 tablespoon pectin

Microwave Method:

1. Wash, hull and slice strawberries.
2. Place strawberries, apples and lemon juice into a 3-4 quart (litre) bowl.
3. Cook for 4-6 minutes on HIGH.
4. Stir in honey and sugar. Cook for 18-20 minutes on HIGH, stirring every 5-6 minutes.
5. Sprinkle pectin evenly over top of jam. Stir into jam.
6. Cook for 7-9 minutes on HIGH.
7. Pour into hot sterilized jars. Seal and label.

This recipe contains no fat.