Half-the-Calories Deep Dish Apple Pie

With all that delicious fruit an apple pie should be healthy, but the truth is a slice can have as much as 750 calories and 30 grams of fat. Run away! For the most part, the culprit is the crust. We use whole-wheat pastry flour to add fiber and lower the saturated fat by replacing some of the butter with vegetable oil. The brown sugar-sweetened filling in this pie is made with two kinds of apples for the perfect balance. A slice has half the calories of a typical version and only 10 grams of fat. Sweet!



Crust
1 1/4 cups whole-wheat pastry flour
1 1/4 cups all-purpose flour
2 tablespoons granulated sugar, plus 1 teaspoon for sprinkling
1/2 teaspoon salt
4 tablespoons cold unsalted butter
1/4 cup reduced-fat sour cream
3 tablespoons vegetable oil
4 tablespoons ice water
1 egg white, lightly beaten, for brushing

Filling
6 cups thinly sliced peeled McIntosh apples (about 2 pounds) (see Tip)
6 cups thinly sliced peeled Granny Smith apples (about 2 pounds) (see Tip)
2/3 cup packed light brown sugar
1 tablespoon lemon juice
1 1/4 teaspoons ground cinnamon, divided
1/8 teaspoon ground nutmeg
Pinch of ground allspice
Pinch of salt
2 tablespoons all-purpose flour


1. To prepare crust: Whisk whole-wheat flour, 1 1/4 cups all-purpose flour, 2 tablespoons sugar and 1/2 teaspoon salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible.

2. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times–the mixture will still be a little crumbly.

3. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap the dough in plastic and refrigerate for at least 1 hour.

4. Meanwhile, make filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon, nutmeg, allspice and pinch of salt in a large bowl. Reserving 4 cups, transfer the rest of the apple mixture to a Dutch oven.

5. Cook over medium heat, stirring, until the apples are tender and beginning to break down, about 10 minutes. Remove from the heat, stir in the reserved apples and 2 tablespoons flour; let cool for about 30 minutes.

6. To assemble & bake pie: Position a rack in lower third of oven; preheat to 425 F. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 13-inch circle. Peel off the top sheet and invert the dough into a 9 1/2-inch deep-dish pie pan.

7. Peel off the remaining paper. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 13-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Peel off the remaining paper. Trim the crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge.

8. Flute the edge with your fingers. Combine 1 teaspoon granulated sugar and the remaining 1/4 teaspoon cinnamon in a small bowl. Brush the crust with egg white and sprinkle with the cinnamon-sugar. Cut 6 steam vents in the top crust.

9. Bake the pie on the bottom rack for 20 minutes. Reduce the oven temperature to 375 degrees and continue baking until the crust is golden brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a wire rack for about 1 1/2 hours before serving.

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.
Makes 10 servings.
Nutrition per serving: 352 calories; 10 g fat (4 g saturated fat, 3g mono unsaturated fat); 14 mg cholesterol; 64 g carbohydrates; 4 g protein; 6 g fiber; 153 mg sodium; 234 mg potassium.
Nutrition Bonus: Vitamin C (15% daily value).
4 Carbohydrate Servings.
Exchanges: 2 starch, 2 fruit, 2 fat.



Read more: http://www.care2.com/greenliving/half-the-calories-deep-dish-apple-pie.html#ixzz2CdqhkG6g