Pear, Cinnamon and Walnut StrudelNationalPharmacies
Preparation time: 20 minutes
Cooking time: 1 hour
750g Beurre Bosc pears, peeled, cored and diced
2 teaspoons ground cinnamon
zest 1 lemon
2 teaspoons lemon juice
¼ cup (60ml) maple syrup
½ cup sultanas ½ cup walnuts, chopped
100g unsalted butter
1 cup (70g) fresh breadcrumbs
8 large sheets filo pastry
2 teaspoons icing sugar
- Preheat the oven to 180°C (160°C fan-forced). Line a baking tray with baking paper.
- For the filling, place pear, cinnamon, zest, juice, maple syrup, sultanas and walnuts together in a medium mixing bowl, stirring until well combined. In a small frying pan, heat 25g butter over a medium heat, until melted. Add breadcrumbs, stirring until well coated. Cook for 3-4 minutes or until golden. Remove from heat and allow to cool for 5 minutes, before adding to the pear mixture, stirring to combine.
- Melt the remaining butter in a small saucepan. On a clean, dry tea-towel lay a sheet of the filo and brush with melted butter. Lay another sheet on top and repeat until you have used all the filo sheets.
- Spoon the filling lengthways along one side of the prepared filo pastry, leaving a 3cm border at the top and bottom. Using the tea-towel, gently roll the pastry up to enclose the filling. Tuck the ends in and roll seam-side down onto the prepared baking tray. Brush the top of the strudel with the remaining melted butter.
- Bake in preheated oven for 1 hour, or until golden-brown. Remove from oven and allow strudel to cool to room temperature before dusting with icing sugar.
- To serve, slice strudel and serve with icecream, custard or a dollop of thick cream.
From the dietitian
Fruit based desserts provide their own sweetness from the natural sugars present in fruit, so you can experiment with reducing added sugars. In this recipe, try reducing the maple syrup by 1 or 2 tablespoons; reducing by 2 tablespoons (40ml) will save approx. 4.2g of sugar (about one teaspoon) per serve and around 64kJ per serve. Filo pastry is much lower in fats (total fat and saturated fat) compared with other types of pastry. Most Australians eat too much saturated fat, a type of fat that can increase the bad cholesterol in our blood – another risk factor for heart disease. So swapping butter for an olive blend margarine to brush the filo pastry reduces saturated fat by 4.8g per serve.
One serve (approximately 140g) as per original recipe provides 1458kJ, 4.5g protein, 17.2g total fat, 7.3g saturated fat, 39.4g carbohydrate, 148mg of sodium and 5.2g fibre.
Recipes & Food Styling by Fiona Roberts
Photography by David Sievers
Consultant Dietitian: Julie-Anne McWhinnie – Accredited Practicing Dietitian
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