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Low GI Recipe: Fruit Compote with Grand Marnier

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December 30, 2010 by Johanna Burani

Low GI Recipe:Fruit Compote with Grand Marnier

Italians eat fruit for dessert. Fresh fruit must be just that – fresh. As the winter season draws to an end, before the spring berries and early fruits (like apricots and cherries) appear, cooks take their not-so-fresh-anymore apples and pears and slowly stew them, often adding spices and liqueur. Here’s how I do it.

 


Low GI Recipe: Fruit Compote with Grand Marnier
Italians eat fruit for dessert. Fresh fruit must be just that – fresh. As the winter season draws to an end, before the spring berries and early fruits like apricots and cherries appear, cooks take their no-so-fresh-anymore apples and pears and slowly stew them, often adding spices and liqueur. Here’s how I do it.
Created by:
Cuisine: Italian
Recipe type: Healthy Dessert
Serves: 9
Ingredients
  • 3 large cooking apples (Cortland, Jonathan, Macintosh)
  • 2 ripe pears (Bosc)
  • 1 ½ tablespoons Grand Marnier liqueur
  • ⅛ teaspoon ground cardamom
Instructions
  1. Wash, core and cut the fruit into bite-size pieces (do not peel). Place them in a 3-quart heavy saucepan. Cover the pan and cook slowly over low heat for 15 minutes, stirring frequently.
  2. Uncover the pan, add in the liqueur, increase the heat and cook for another 2-3 minutes to allow the alcohol to evaporate.
  3. Remove from heat, add the cardamom and mix thoroughly. Chill before serving.
Nutrition Information
Serving size: ½ cup Calories: 40 Fat: <1g Saturated fat: 0 Carbohydrates: 9g Fiber: 2g Protein: <1g Cholesterol: 0mg


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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.

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