Fruit Zone - English Recipes - Figs
| JSY Figgy Pudding |
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| Ingredients |
1 package (3.5 ounces) instant vanilla pudding
2 cups low fat milk**
1 cup (about 20) dried figs, stems removed and chopped
1 orange, peeled and chopped |
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| Directions |
- Stir together pudding mix and milk in bowl.
- Refrigerate 15 minutes until thickened.
- Just before serving, gently stir in figs and oranges.
- Serve!
- Refrigerate leftovers.
**If using nonfat dry milk powder (NFDM), mix 2/3 cup NFDM with 2 cups of water.
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| Makes 6 servings. |
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| Nutrition Facts |
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| Serving size: 1/6 of recipe (150g) |
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| Calories: 180 | from Fat: 10 |
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Total Fat 1.5g
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2% |
| Saturated Fat: 0.5g |
3% |
| Cholesterol: less than 5mg |
1% |
| Sodium: 290mg |
12% |
| Total Carbohydrate: 41g |
14% |
| Dietary Fiber: 3g |
13% |
| Sugars: 35g |
| Protein: 4g |
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| Vitamin A 4%* |
Vitamin C 25%* |
| Calcium 15% * |
Iron 4%* |
| * Percent Daily Values based on a 2,000 calorie diet. |
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Calories:
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2,000 |
2,500 |
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| Total Fat - Less than |
65g |
80g |
| Saturated Fat - Less than |
20g |
25g |
| Cholesterol - Less than |
300mg |
300mg |
| Sodium - Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
300g |
375g |
| Dietary Fiber |
25g |
30g |
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| Calories per gram: |
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Fat 9* Carbohydrate 4* Protein 4
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| Key Points |
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Figs contain fiber, which help to keep you regular.
Quick Tips
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| JSY Apple and Fig Salad |
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| Ingredients |
3 apples cored and sliced
1 cup (about 20) dried figs, stems removed and chopped
1 head of lettuce, chopped
2 tablespoons vinegar
2 tablespoons vegetable oil
1 teaspoon mustard
1 teaspoon honey
Salt and pepper to taste |
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| Directions |
- In a large bowl, toss together the apples, figs and lettuce.
- In a small bowl, stir together the oil, vinegar, mustard and honey.
- Pour mixture over lettuce and toss.
- Serve!
- Refrigerate leftovers.
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| Makes 8 servings |
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| Nutrition Facts |
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| Serving size:1/8 of recipe (119g) |
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| Calories: 120 | from Fat: 30 |
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Total Fat 4g
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6% |
| Saturated Fat: 0g |
2% |
| Cholesterol: 0mg |
0% |
| Sodium: 20mg |
1% |
| Total Carbohydrate: 23g |
8% |
Dietary Fiber: 4g
Sugars 17 g |
15% |
| Protein: 1g |
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| Vitamin A 50%* |
Vitamin C 15%* |
| Calcium 6% * |
Iron 4%* |
| * Percent Daily Values based on a 2,000 calorie diet. |
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Calories:
|
2,000 |
2,500 |
|
| Total Fat - Less than |
65g |
80g |
| Saturated Fat - Less than |
20g |
25g |
| Cholesterol - Less than |
300mg |
300mg |
| Sodium - Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
300g |
375g |
| Dietary Fiber |
25g |
30g |
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| Calories per gram: |
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Fat 9* Carbohydrate 4* Protein 4
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