Spiced apple and date cup pudding

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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This apple and date pudding in a cup is so quick and easy to make for dessert. It's ready in just 5 minutes and gets most of its sweetness from dates and apple.

Serves: 1

Time to make: 5 mins

Ingredients

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2 ½ tablespoons self-raising flour
¼ teaspoon cinnamon
pinch of ground nutmeg
2 teaspoons oat bran
1 date, chopped
¼ green apple, peeled, cored, grated
1 teaspoon castor sugar
2 tablespoons skim milk
1 egg
1 teaspoon reduced-fat spread, melted
icingfrostingX sugar, to dust

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Instructions

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1 Sift flour and spices into a small bowl. Stir oat bran, date, apple and sugar through flour mixture.

2 In a separate small bowl, whisk milk, egg and spread. Add wet ingredients to dry ingredients and stir with a fork until mixture just combines. Be careful not to overmix or cooked pudding will be tough.

3 Spoon mixture into a mug and transfer to microwave. Cook on high for 70-90 seconds or until pudding rises and top just sets. Don’t overcook.

4 Dust pudding with icing sugar and serve immediately.

Nutrition Info (per serve)

Calories 239 cal

Kilojoules 1000 kJ

Protein 11 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 15 g

Dietary fibre 2 g

Sodium 340 mg

Calcium 110 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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