Recipe: Apple and sweet onion marmalade

Dietitian's tip: Marmalade is usually made with pieces of fruit rind. This version includes sweet Vidalia onions and tart Granny Smith apples. Serve over roasted chicken or pork.

   

Ingredients

Directions

In a saute pan, heat the olive oil over medium heat. Add the mustard seed and onions and cook, stirring occasionally, until the onions are lightly golden, about 10 minutes.

Add the apple juice and stock and bring to a boil over high heat. Add the apples, salt, pepper and allspice. Reduce the heat to low and simmer, uncovered, until the apples are tender, about 12 minutes.

Remove from the heat and stir in the parsley. Serve warm or at room temperature, or transfer to a container with a tight-fitting lid and refrigerate for up to 1 week. Bring the marmalade to room temperature before serving. Makes about 2 cups.

Nutritional Analysis

(per serving)

Serving size: About 1/4 cup
Calories	62	Cholesterol	2 mg
Protein	1 g	Sodium	91 mg
Carbohydrate	11g	Fiber	1.5 g
Total fat	2 g	Potassium	123 mg
Saturated fat	< 1 g	Calcium	15 mg
Monounsaturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits

1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Fruits

1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Fruits

1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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