AIS Sports Nutrition

Apple strudel

HINT: Eat this straight away as the pastry becomes soft on standing. When using filo, work quickly and keep the pastry covered until it is needed as it becomes dry and brittle very fast

800 g can pie apple
2 tablespoons raw sugar
½ teaspoon cinnamon
½ cup sultanas
¼ cup chopped walnuts (optional)
4 sheets filo pastry
1 tablespoon skim milk, approximately
1 tablespoon icing sugar

Preheat oven to hot (210°C or 415°F).  Lightly grease a flat baking tray.  Put apple in a bowl and mix with sugar, cinnamon, sultanas and walnuts.  Brush a sheet of filo pastry very lightly with milk, and top with another sheet.  Brush this sheet, and top with another sheet.  Brush this sheet and top with the last sheet, but do not brush this one.  Lay the pastry out with the long edges at front and back, short edges at the sides.  Place apple mix in a neat log shape across the pastry, leaving clear about 12 cm on either side and 10 cm at the front and back.  Fold the sides over the filling the fold the front and back to enclose.  Carefully place on prepared tray, seam-side down, and make 4 fine cuts diagonally across the top.  Bake for 20 minutes or until golden brown.  Dust with icing sugar and serve immediately. 


ANALYSIS per serve 
Energy kJ (Cal)
1200 (287)
800 (191)
Carbohydrate (g)
Protein (g)
Fat (g)
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4-6
Calories per serving: 287
Fat per serving: 4-6 g

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