Easy Oven Fish Sticks with Spinach Basil Dipping Sauce and Spiced Apples Preparation Time: 45 minutes

Classic comfort foods with a modern twist, these easy-to-prepare fish sticks and spiced apples will please any finicky youngster’s palate.

Place rack in center and heat oven to 450°F, and spray cookie sheet with cooking spray. To make dipping sauce, place all ingredients in a blender or food processor; blend or process until smooth. Cut pollock into strips 1-inch wide (easiest when fish is partially, rather than fully, thawed) and place on prepared baking (cookie) sheet. Mix breading ingredients (bread crumbs, parmesan cheese, and pepper) in a shallow dish or pie pan; place flour and egg whites in separate dishes. Dip fish sticks in flour, then in egg whites, then breading mix, coating evenly. Return coated fish sticks to baking sheet, spacing evenly. Bake about 10-12 minutes until golden brown, turning as needed. While fish sticks are baking, cut apples in quarters and core them; slice into smaller wedges (about 12 per apple). Toss with raisins, pecans, and cinnamon. Heat butter in medium sauce pan. Add fruit mix. Sauté lightly about 3-5 minutes. Apples should still be slightly crisp. Serves 4.

Ingredients

Spinach Basil Dipping Sauce

1 cup frozen chopped spinach, thawed and drained

½ cup chopped fresh basil

1 clove garlic

¾ cup fat-free plain yogurt

2 tbsp vinegar

2 tsp honey

Fish Sticks

Cooking spray

1 lb frozen pollock (or other white fish, such as haddock or cod), partially thawed

½ cup flour

2 egg whites, beaten

¾ cup whole wheat bread crumbs

2 tbsp grated parmesan cheese

¼ tsp ground black pepper

Spiced Apples

3 Piñata apples

½ cup raisins

¼ cup chopped pecans

½ tsp cinnamon

2 tsp butter

Meal Nutrition Information per Serving(Serve with 8 oz cranberry juice, and ¾ cup green beans or asparagus.)

Recipe Nutrition Information per Serving

Calories 440Total Fat 10gSaturated Fat 2g% of Calories from Fat 20%% Calories from Sat Fat 4%Protein 33gCarbohydrates 58gCholesterol 90mgDietary Fiber 6gSodium 240mg

An excellent source of protein, fiber, potassium, calcium, vitamin A, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, phosphorus, and magne-sium, and a good source of vitamin C, iron, vitamin D, zinc, iodine, and copper.

Calories 580Total Fat 10gSaturated Fat 2.5g% of Calories from Fat 16%% Calories from Sat Fat 4%Protein 35gCarbohydrates 91gCholesterol 90mgDietary Fiber 9gSodium 260mg

An excellent source of protein, fiber, potassium, calcium, iron, vitamin A, vitamin C, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, phos-phorus, magnesium, and copper, and a good source of vitamin D, vitamin E, zinc, and iodine.

Recipe cost $14.60 for four, $3.65 per serving.

Meal cost$16.17 for four, $4.04 per serving.*Retail prices, Boulder, Colorado, September 2011.

Tips on how to select and store apples· Choose firm, shiny, smooth-skinned apples with intact stems. · Apples should smell fresh, not musty.· Refrigerate apples in a plastic bag away from strong-smelling foods and use within 3 weeks.

Tips on how to select and store garlic· Choose garlic that is plump, dry, and firm. · Fresh garlic should be white to off-white.· Garlic should be stored in a cool, dark place, but not in the refrigerator, and can be kept for several weeks. Clay garlic holders can be used as well.

Drinking 100% juice is a convenient way to help meet one or two of your daily recommended servings of fruits and vegetables. One 4 oz glass (½ cup) of 100% juice equals one serving.

For more great-tasting recipes featuring fresh apples and other fruit, visit Stemilt.com.

Healthy Resourceswww.FruitsAndVeggiesMoreMatters.org

www.Stemilt.com

www.FoodChamps.org

www.ChooseMyPlate.gov

MyPlate Food Group Amounts

Grains ½ oz

Vegetables ¼ cup

Fruits 1½ cups

Dairy ¼ cup

Protein 3½ oz

Grains ½ oz

Vegetables 1 cup

Fruits 2½ cups

Dairy ¼ cup

Protein 3½ oz

MyPlate Food Group Amounts

USDA does not support any products, services, or organizations.©2011 Produce for Better Health Foundation

MyPlate Core MessagesFoods to Increase· Make half your plate fruits and vegetables.

· Make at least half your grains whole grains.

· Switch to fat-free or low-fat (1%) milk.

Balancing Calories· Enjoy your food, but eat less.

· Avoid oversized portions.

Foods to Reduce· Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.

· Drink water instead of sugary drinks.