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Hot fruity parcels
Food in a Flash
Hot fruity parcels

Ingredients

1 ripe pineapple
12 dried apricots
2 teaspoons cardamom pods
grated zest of 1 orange
4 tablespoons orange juice
1 tablespoon honey
50 g good-quality plain chocolate (at least 70 per cent cocoa solids), grated

Preparation

  1. Preheat the oven to 200°C.
  2. Cut 4 sheets of baking paper, each measuring about 30 cm square.
  3. Peel the pineapple and cut out the core.
  4. Cut the flesh into slices and then into cubes.
  5. Divide the cubes among the squares of paper and add 3 apricots to each one.
  6. Crush the cardamom pods and extract the seeds.
  7. Add to the parcels.
  8. Sprinkle over the orange zest and juice, and drizzle 1 teaspoon honey on top of each.
  9. Wrap the paper loosely round the fruit, enclosing it completely, and seal tightly.
  10. Place the parcels on a baking tray and bake for 20 minutes.
  11. Place the parcels on individual serving plates and unwrap them.
  12. Sprinkle grated chocolate into each parcel and serve.

Each serving provides 963 kJ, 230 kcal, 3 g protein, 4 g fat (2 g saturated fat), 48 g carbohydrate (48 g sugars), 5 g fibre

Serves 4
Preparation: 30 minutes
Cooking: 30 minutes

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