Apple dumpling

Dietician's Tip

Use tart baking apples, such as Granny Smith, R.I. Greening or Northern Spy.

To make this plant based, use vegetable oil instead of butter.

Ingredients

Dough:

1 tablespoon butter
1 teaspoon honey
1 cup whole-wheat flour
2 tablespoons buckwheat flour
2 tablespoons rolled oats
2 tablespoons brandy or apple liquor

Apple filling:

6 large tart apples, thinly sliced
1 teaspoon nutmeg
2 tablespoons honey
Zest of one lemon

Directions

Heat the oven to 350 F.

Combine butter, honey, flours and oats in food processor. Pulse a few times until mixture looks like a fine meal. Add brandy or apple liquor 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 two hours.

Mix apples, nutmeg and honey. Add lemon zest. Set aside.

Roll out refrigerated dough with extra flour to 1/4-inch thickness. Cut into 8-inch circles. Use an 8-cup muffin tin and lightly coat the muffin tin with cooking spray. Lay a circle of dough over each lightly sprayed cup. Push dough in gently. Fill with apple mixture. Fold over sides and pinch at top to seal. Bake for 30 minutes at 350 F, until golden brown.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 178
Total carbohydrate: 36 g
Cholesterol: 4 mg
Dietary fiber: 6 g
Monounsaturated fat: 0.5 g
Protein: 3g
Saturated fat: 1 g
Serving size: 1 dumpling
Sodium: 14 mg
Total fat: 2.5 g