Directions In 6-cup shallow microwave-safe bowl, toss peaches, pears, prunes, orange peel, and orange juice. Top with granola. Microwave on HIGH for 5 minutes. Let stand for 2 minutes. Spoon into bowls. Serve with plain yogurt if desired.
(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)
• 1 can (16 oz.) drained sliced peaches
• 1 can (16 oz.) drained pear halves
(substitute 2-16 oz. cans fruit cocktail for peaches & pears)
• 1 cup (6 oz.) pitted prunes, halved
• 1 tsp. grated orange peel
• 1 ½ cups low-fat granola cereal
•⅓ cup orange juice
Total Fat: 4 g
Carbohydrate: 55 g
Protein: 5 g
% of Calories from Fat: 13%
% of Calories from Carbohydrate: 80%
% of Calories from Protein: 7%
Fiber: 7 g
Calcium: 59 mg
Sodium: 112 mg
Adding low-fat, plain yogurt is a great way to add about 10 grams of protein and 400 milligrams of calcium without adding extra fat.
Using canned fruit in water or juice will reduce the amount of simple sugars, or carbohydrates, in the recipe. Fruits packed in heavy syrup instead of water adds about 10 grams of carbohydrate or 40 calories!
Prunes add dietary fiber. If your little ones do not like prunes, try dates or raisins.
This is a recipe kids can try on their own. Parents may have to help grating the orange peel.
Cooking with a microwave is easy but may cause uneven heating. Be cautious of especially hot sections!
Recipe courtesy of 5 A Day Fruits and Vegetables, Centers for Disease Control