Mayo health library
Apple-berry cobbler
Ingredients
- For the filling:
- 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 cornstarchFor 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
Heat the oven to 350 F. Lightly coat 6 individual ovenproof ramekins 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 fruit 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 filling is tender and the topping is golden brown, about 30 minutes. Serve warm.
Nutritional analysis per serving
| Calories | 119 |
|---|---|
| Total carbohydrate | 24 g |
| Cholesterol | 0 mg |
| Dietary fiber | 4 g |
| Monounsaturated fat | Trace |
| Protein | 3.5 g |
| Saturated fat | Trace |
| Serving size | About 2/3 cup |
| Sodium | 114 mg |
| Total fat | 0.5 g |
Mayo Clinic Healthy Weight Pyramid Servings
| Carbohydrates | 1 |
|---|---|
| Fruits | 1 |
DASH Eating Plan Servings
| Fruits | 1 |
|---|---|
| Grains and grain products | 1 |
Diabetes Meal Plan Exchanges
| Fruits | 1 |
|---|---|
| Starches | 1 |
Dietitian Tip
Berries are an excellent source of antioxidants. You may substitute frozen fruit in the recipe.
To make this plant based, use an egg substitute instead of egg whites.
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Update Date: 07-26-2022
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Dietitian Tip
Berries are an excellent source of antioxidants. You may substitute frozen fruit in the recipe.
To make this plant based, use an egg substitute instead of egg whites.
