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Low GI Recipe: Caramelized Autumn Fruit with Yogurt Sauce – Italian Style

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October 31, 2012 by Johanna Burani

Low GI Recipe: Caramelized Autumn Fruit

Italians prefer their fruit to showcase their natural sweetness and this recipe does just that.  The spices and natural sweeteners blend harmoniously with the cooked fruit.  You might never dream of adding vinegar to fruit but leave it to the Italians!  The balsamic vinegar blends together all the flavors of this compote as soon as it hits the palate.

 

Low GI Recipe: Caramelized Autumn Fruit with Yogurt Sauce - Italian Style
Italians prefer their fruit to showcase their natural sweetness and this recipe does just that. The spices and natural sweeteners blend harmoniously with the cooked fruit. You might never dream of adding vinegar to fruit but leave it to the Italians! The balsamic vinegar blends together all the flavors of this compote as soon as it hits the palate.
Created by:
Cuisine: Italian
Recipe type: Healthy Dessert
Serves: 6
Ingredients
  • 1 tablespoon pinoli nuts (54 nuts)
  • 3 tablespoons sugar
  • ½ teaspoon ground cardamom
  • 2 medium apples
  • 2 small pears
  • 1 tablespoon unsalted butter
  • 2 tablespoons balsamic vinegar
  • 1 cup fat free plain yogurt
  • 2 tablespoons mascarpone (an Italian cream cheese)
  • 2 tablespoons honey
  • ½ teaspoon vanilla extract
  • 3 tablespoons freshly grated orange zest
Instructions
  1. Lightly toast the pinoli in a small cast iron pan. Set aside.
  2. Mix the sugar and cardamom in a small dish. Set aside.
  3. Wash, halve and core the fruit and cut into thick slices. Set aside.
  4. Heat a large nonstick pan over a medium-high flame, add butter. When the butter has melted add the fruit slices and cook for 5 minutes, stirring frequently. Add the vinegar and mix well to coat the fruit. Continue cooking on medium-low flame for 2 minutes until the fruit is tender.
  5. Sprinkle the prepared sugar mixture over the fruit, mix well. Cook another minute to allow the sugar to melt. When ready, remove the fruit from the heat and set aside.
  6. In a small mixing bowl add the yogurt, mascarpone, honey and vanilla. Whisk ingredients together until smooth. Set aside.
  7. To assemble: Place the fruit slices on a serving plate. Drizzle the sauce over the fruit. Sprinkle the nuts and orange zest on top. Serve at room temperature or chilled.
Nutrition Information
Serving size: ¾ cup of fruit - 3½ tbsps sauce Calories: 178 Fat: 5g Saturated fat: 3g Carbohydrates: 32g Fiber: 4g Protein: 2g Cholesterol: 13mg

 

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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