Dried Fruit Compote Recipe - You Are What You Eat

Recipe: Dried Fruit Compote

Serves 4

1 large orange, well washed
200ml / 7 fl oz pressed apple juice
350g / 12oz mixed "ready to eat" dried fruits, such as apples, peaches, apricots, pears and prunes, cut in half if large
Half a cinnamon stick
Fat-free bio yogurt and roughly chopped nuts and seeds, to serve

Method

Carefully remove the zest from half the orange in wide strips using a knife - avoid the bitter pith. Place in a medium saucepan. Cut the orange in half and extract the juice from both halves. Pour the orange juice into the saucepan with the zest. Add the apple juice, mixed dried fruits and cinnamon.
Cook over a low heat for 10 minutes. Allow the juice to bubble gently and stir occasionally until the fruit is plump and tender. Remove from the heat and set aside for 5 minutes. Remove the cinnamon stick and serve the compote warm or cold with spoonfuls of yogurt and a sprinkling of roughly chopped nuts and seeds if liked.

Nutritional information per serving:

224 calories
3g protein
0.8g fat (of which 0g saturated fat)
50g carbohydrate
7g fibre
0.07g salt

Health Facts

Dried apricots and peaches are a good source of betacarotene, which converts into vitamin A in the body and helps protect against heart disease and cancer. Oranges contain bioflavonoids which help boost the immune system.

You Are What You Eat Tip

Just cooking for one or two? Why not cool the compote then transfer to a bowl, cover and keep in the fridge for up to 2 days.

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