Apple dumplings
Dietitian’s tip:
Use tart baking apples, such as Granny Smith, Rhode Island Greening or Northern Spy.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- High-fiber
Ingredients
- 1 tablespoon butter
- 1 teaspoon honey
- 1 cup whole-wheat flour
- 2 tablespoons buckwheat flour
- 2 tablespoons rolled oats
- 2 tablespoons brandy or apple liqueur (can use apple, prune or grape juice instead)
- 6 large tart apples, thinly sliced
- 1 teaspoon nutmeg
- 2 tablespoons honey
- Zest of one lemon
For the dough:
For the apple filling:
Directions
Preheat the oven to 350 F.
To make the dough, in a food processor combine the butter, honey, flours and oats. Pulse a few times until mixture looks finely ground. Add brandy or apple liqueur or juice and pulse a few more times until mixture starts to form a ball. Remove mixture from food processor, wrap tightly in plastic and refrigerate for 2 hours.
In a bowl, mix apples, nutmeg and honey. Add lemon zest. Set aside.
On a lightly floured surface, roll out the chilled dough until it’s 1/4-inch thick. Cut the dough into eight 8-inch circles. Lightly coat 8 cups in a muffin pan with cooking spray. Lay a circle of dough over each cup. Push dough in gently. Fill with apple mixture. Fold over sides of the dough and pinch at top to seal. Bake for 30 minutes at 350 F, until golden brown.
Nutritional analysis per serving
Serving size: 1 dumpling
- Calories 176
- Total carbohydrate 37 g
- Total sugars 19 g
- Added sugars 5 g
- Dietary fiber 5 g
- Protein 3 g
- Total fat 1 g
- Monounsaturated fat 0.5 g
- Polyunsaturated fat 0.5 g
- Cholesterol 4 mg
- Sodium 14 mg
- Potassium 220 mg
- Calcium 16 mg
- Magnesium 33 mg
- Vitamin D 0 IU
- Iron 1 mg
Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.