Apple and Blueberry Friands

Apple and Blueberry Friands
Serves 10
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Cook Time
30 min
Cook Time
30 min
339 calories
44 g
0 g
16 g
5 g
3 g
133 g
218 g
7 g
0 g
12 g
Nutrition Facts
Serving Size
133g
Servings
10
Amount Per Serving
Calories 339
Calories from Fat 144
% Daily Value *
Total Fat 16g
25%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 218mg
9%
Total Carbohydrates 44g
15%
Dietary Fiber 2g
7%
Sugars 7g
Protein 5g
Vitamin A
2%
Vitamin C
5%
Calcium
3%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup - 100 ml wholemeal plain flour
  2. 1/4 cup - 50 ml white self-raising flour
  3. 1/2 cup - 100 ml icing sugar
  4. 3-1/2 oz - 100 g almond meal
  5. 1 tsp - 5 ml cinnamon
  6. 1/3 cup - 80 ml So Good soy milk
  7. 1/4 cup - 50 ml canola oil
  8. 1 cup - 250 ml pie apple (no sugar added, roughly chopped)
  9. 1/2 cup - 100 ml blueberries
  10. 5 egg whites
Instructions
  1. Lightly grease a 10 hole non-stick friand mould*. Line the bottom of each friand hole with oval circles of parchment paper.
  2. Combine flours, icing sugar, almond meal and cinnamon. Add So Good soy milk, oil, apple and blueberries and stir until just combined.
  3. Beat egg whites until soft peaks form and carefully fold into mixture. Spoon into prepared moulds and bake in a hot oven, 200ºC, for 25- 30 minutes.
  4. Sit for 10 minutes before turning out onto a cooling tray and serve dusted with icing sugar.
Notes
  1. *If you don’t have friand mould then muffin moulds are a suitable alternative.
beta
calories
339
fat
16g
protein
5g
carbs
44g
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Soy for Life http://www.soyforlife.ca/