PREPARATION TIME IO MINUTES COOK (PLUS REFRIGERATION TIME) COOKING TIME 45 MINUTES
2 cups (300g) frozen mixed berries
4 big green apples (800g)
4 cardamom pods
1/2 cup (140g) fat-free yoghurt
2 teaspoons honey
1 Place berries in a fine sieve set over a small bowl, cover thaw in refrigerator overnight.
2 Preheat oven to moderately slow.
3 Core unpeeled apples about three quarters of the way down from stem end making hole 4cm in diameter. Use a small sharp knife to score around the circumference of each apple. Make a small deep cut in the base of each apple; insert one cardamom pod into each cut. 4 Pack three-quarter of the berries firmly into apples, place apples in the small baking dish, Bake, uncovered, in a moderately slow oven for about 45 minutes or until apples are just tender
5 Meanwhile, push remaining berries through a sieve into small bowl; stir in yoghurt and honey.
6 Serve apples with yoghurt mix.
Serves 4
24.5g carbohydrate rate; 1.4g total barrel (0.8g saturated fat); 518kJ (124 cc); 3.4g protein
