Apple Crisp

Ingredients:

Canola oil cooking spray

4 Granny Smith apples, cored and cut into thin slices or bite-size pieces

1/2 cup raisins

3 Tbsp. apple juice

1/4 cup whole-wheat flour

1/4 cup old-fashioned rolled oats

1/4 cup brown sugar

3/4 tsp. ground cinnamon

3/4 tsp. ground nutmeg

1 Tbsp. cold butter, cut into small pieces

Directions:

Preheat oven to 375 degrees. Coat 8-inch square baking dish with cooking spray. Combine apples, raisins and apple juice in bowl; toss well. Transfer apple mixture to baking dish.

In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg.

With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal.  Sprinkle the mixture evenly over surface of apples.

Lightly coat top with cooking spray. Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.

Makes six servings. Per serving, 170 calories, 2.5 g. fat, 39 g. carbohydrate, 2 g. protein, 4 g. dietary fiber, 10 mg. sodium.

–The American Institute for Cancer Research

Broiled Trout With Tomato and Red Onion Relish

Ingredients:

3 cups cherry tomatoes, halved

1 teaspoon olive oil

1/4 cup chopped red onion

1/4 cup balsamic vinegar

1 teaspoon light molasses

1 tablespoon grated lemon zest

1 tablespoon chopped fresh flat-leaf (Italian) parsley

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 teaspoon chopped fresh thyme

4 trout fillets, each five ounces

Directions:

Preheat the broiler (grill). Position the rack four inches from the heat source.

Arrange tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (baking) paper. Broil (grill) until the skins wrinkle and begin to brown, about five minutes. Set aside and leave the broiler on.

In a frying pan, heat the olive oil over medium-high heat. Add the onion and saute until soft and translucent, about four minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about two minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of salt and the pepper. Stir to combine. Remove from the heat, set aside and keep warm.

Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon salt over the fillets and place on the prepared pan. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about five minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.

Serves 4. Per serving: calories–259, cholesterol–84 mg., protein–31 g., sodium–359 mg., carbohydrate–10 g., fiber–2 g., total fat–10 g., saturated fat–3 g., potassium–863mg. and calcium–108 mg.

–From MayoClinic.com