Strawberry Surprise

Strawberry compote with dumplings

Makes 6 servings

Preparation Details

  • Preparation Time: 20 minutes
  • Cook Time: 20 minutes

Ingredients

  • 1 bag (600 g) frozen, sliced strawberries, (about 1 L/4 cups)
  • 25 mL (2 tbsp) granulated sugar
  • 25 mL (2 tbsp) aged, balsamic vinegar
  • Whole-wheat dumplings
  • 175 mL (3/4 cup) whole-wheat flour
  • 125 mL (1/2 cup) natural wheat bran
  • 15 mL (1 tbsp) granulated sugar
  • 5 mL (1 tsp) baking powder
  • 1 egg
  • 125 mL (1/2 cup) low-fat milk
  • 15 mL (1 tbsp) soft, non-hydrogenated margarine, melted

Directions

  1. In saucepan cover and heat strawberries over medium heat until softened. Add sugar and vinegar and bring to a boil.
  2. Whole-wheat dumplings: Meanwhile, in bowl whisk together flour, bran, sugar and baking powder. In another small bowl, whisk together egg, milk and margarine. Pour over flour mixture and stir until moistened.
  3. Add dumplings to boiling strawberry mixture by spoonfuls to make 8 to 10 dumplings. Reduce heat and boil gently for about 10 minutes or until dumplings are puffed. Cover and cook for 2 minutes or until dumplings are set on top. Remove from heat to serve.
  4. Tip: You can serve a dollop of low fat vanilla yogurt on top of each serving if desired or garnish with a sprig of fresh mint.

Nutritional Information per Serving

  • Serving: 125 mL/1/2 cup
  • Calories: 161
  • Protein: 5 g
  • Total fat: 4 g
  • Saturated fat: 1 g
  • Cholesterol: 32 mg
  • Carbohydrate: 31 g
  • Fibre: 5 g
  • Sugar : 14 g
  • Sodium: 92 mg
  • Potassium: 318 mg

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Strawberry compote with dumplings