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Recipe: Apple berry cobbler

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00141
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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Recipe: Apple berry cobbler

Dietitian's tip: This fruit cobbler is a lighter, fresher version of the fat-laden, biscuit-topped dessert.

By Mayo Clinic staff
Serves 6

Ingredients

    1 cup fresh raspberries
    1 cup fresh blueberries
    2 cups chopped apples
    2 tablespoons turbinado or brown sugar
    1/2 teaspoon ground cinnamon
    1 teaspoon lemon zest
    2 teaspoons lemon juice
    1 1/2 tablespoons cornstarch

    For the topping
    Egg white from 1 large egg
    1/4 cup soy milk
    1/4 teaspoon salt
    1/2 teaspoon vanilla
    1 1/2 tablespoons turbinado or brown sugar
    3/4 cup whole-wheat pastry flour

Directions

Preheat the oven to 350 F. Lightly coat 6 individual oven-proof ramekins or souffle dishes with cooking spray.

In a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.

In a separate bowl add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.

Divide the berry mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.

Bake until the berries are tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional analysis per serving

Calories128 Sodium115 mg
Total fattrace Total carbohydrate29 g
Saturated fattrace Dietary fiber4 g
Monounsaturated fattrace Protein3 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

RE00141 Nov. 19, 2008

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