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Prep Time: 3 minutes
Cooking Time: 8-10 minutes
4 apples, cored, cut in wedges
½ cup frozen blueberries, thawed
½ cup whole-wheat flour, divided
¼ cup brown sugar
½ cup old-fashioned oats
3 tbs. butter, softened
1 tbs. cinnamon
1. Arrange apple slices and blueberries in microwavable dish topped with 2 tbs of flour.
2. In small bowl, stir remaining ingredients until crumbly. Sprinkle over fruit
3. Microwave uncovered on high 8-10 minutes or until fruit is tender. Serve warm.
Nutrition Facts: 195g, Calories: 232, Total Fat: 7g, Sat. Fat: 4g, Trans Fat: 0g, Cholesterol: 15mg, Sodium: 6mg, Total Carbohydrate: 44g, Dietary Fiber: 6g, Sugars: 26g, Protein: 3g, Vitamin A: 5%, Vitamin C: 13%, Calcium: 4%, Iron: 6%. $0.81 per serving. (Calories in Average Apple Cobbler (195g): 415)
½ cup Homemade Mayonnaise, divided (see recipe)
1 egg white
2 4-ounce cans tuna (or salmon) in water, drained and flaked
¼ cup dry whole wheat breadcrumbs
½ cup green onions, chopped
Optional spices: ½ teaspoon curry powder, chili powder, or cumin powder
4 whole wheat buns, split
4 leaves lettuce
1 tomato, cut into thin slices
½ onion, cut into thin slices
Makes 4 servings
Nutritional information per serving; 1 patty with bun
Calories: 413; Fat: 16g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 57mg; Sodium: 772mg; Carbohydrates: 35g; Fiber: 8g; Sugar: 5g; Protein: 35g; Vitamin A: 60%; Vitamin C: 26%; Calcium: 10%; Iron: 18%